nutrition bible.doc

8/12/2019 Nutrition Bible.doc

1/40


2/40

CONTENTS

CONTENTS............................................................................................................. 2

INTRODUCTION TO 28 DAY HIGH PROTEIN MEAL AND SHOPPING LIST.......3

SALADS, SNACKS AND SNEAKY WAYS TO INCREASE YOUR VEGETABLE

CONSUMPTION..................................................................................................... 4

SOUP RECIPES...................................................................................................... 5

INSTRUCTIONS: HOW DO I GET STARTED?.................................................6

DAY 1-28 HIGH PROTEIN MENUS.................................................................... 7

L............................................................................................................................. 31

D .......................................................................................................................................................................31

A............................................................................................................................. 32

S.............................................................................................................................. 32

K..............................................................................................................................................................................32S...............................................................................................................................................................................33

INFORMATION FOR SHOPPING LISTS......................................................... 36

WEEK 1 SUGGESTED SHOPPING LIST.........................................................37

WEEK 3 SUGGESTED SHOPPING LIST.........................................................39

Page 2

England Fitness Team


3/40

INTRODUCTION TO 28 DY !IG! PROTEIN "E# ND S!OPPING

#IST

his ti!e "e#re rea$$y gi%ing it to you on a p$ate, 28 separate &reakfasts, $unches, dinners, snacks and puddings to

choose fro!. 'ach recipe has &een &a$anced for an idea$ ratio of protein, car&ohydrate and fat, packed fu$$ of

different f$a%ours. "o e(tra pages on snack ideas and sa$ads ha%e &een inc$uded to co!p$e!ent the e(isting !enu

and to he$p you get !ore %egeta&$es into your diets. )s each indi%idua$#s !eta&o$is! is uni*ue so!e of the a!ounts

need to &e taken as guide$ines+ if you cook too !uch, sa%e it and use as a snack $ater that day or the ne(t. f therecipes co!e up too short, fi$$ up on snack ideas and tai$or the ingredients for ne(t ti!e.

nc$uded at the end of the recipe section are co!p$ete shopping tro$$ey $ists, "hich te$$ you "hat to &uy in order to

!ake the !ea$s up for a "eek. )$ternati%e$y you can choose indi%idua$ dishes and !i( and !atch, a$though "e

"ou$d tend to reco!!end sticking to the !enus for at $east one 28 day cyc$e right through.

-ina$$y !acronutrient profi$es ha%e &een ana$ysed+ the fu$$ spec is inc$uded at the end of each day#s !enus.

t is assu!ed that the &asics are present in your kitchen &ut as a &asic guide the fo$$o"ing utensi$s "i$$ &e necessary

B$ender

Stain$ess stee$ pans or Le /reuset

Stea!er for %egeta&$es ) good set of sca$es

0i(ing &o"$s

Hot pot for o%en cooking

)ssorted kni%es and a$$ the usua$ kitchen stuff

Possi&$e rice cooker

ll t$e meal %lans are aimed at &ne %ers&n '&&(ing) S&me &* t$e meals +ill ma(e en&,g$ *&r 2 %e&%le- and

t$is +ill .e made 'lear .y t$e +&rds /ser0es 2 in t$e re'i%e)

Y&, may *ind t$at y&, need t& eat m&re t$an t$is- +$i'$ is *ine) T$is is an a0erage inta(e- y&,r n,triti&nist

'an ad0ise y&, m&re a.&,t s%e'i*i' inta(e a''&rding t& y&,r a%%r&%riate needs)

Page



4/40

S#DS- SNC3S ND SNE3Y 4YS TO INCRESE YOUR

5EGETB#E CONSU"PTION

S!a$$ sa$ads can &e !ade at any ti!e of the day as a $ight snack, you cou$d e%en stuff the! into a "ho$e!ea$ pitta

&read if you "ere e(ceptiona$$y hungry, and here are so!e possi&i$ities

una and &eans 1 tin of tuna in "ater, 12 tin of kidney or other &eans, 1 s!a$$ diced orange, 1 ta&$espoon of

dressing $o" fat.

)%ocado and grapefruit 1 a%ocado, 1 grapefruit, 1 teaspoon of ground ginger, &a$sa!ic %inegar.

4ed onion and cherry to!atoes.

/arrot and &eetroot.

Brocco$i and &eans 12 tin of kidney &eans, 2 spring onions, ce$ery, cashe" nuts and dressing.

4ed ca&&age and raisin sa$ad fine$y shredded red ca&&age, handfu$ of raisins, handfu$ of ha5e$nuts.

/o$es$a" ca&&age, onion, carrots 6 13 of each p$us so!e protein.

o get e(tra ser%ings of %egeta&$es into your day try 7uicing fruits and %egeta&$es to ha%e "ith your &reakfast, or &uy

so!e 8 or organic to!ato 7uice and ha%e that instead. 9uick fruit sa$ads and yoghurt !ake an idea$ snack, as do

chopped %egeta&$es dipped into $o" fat hu!us or guaca!o$e.

Soups can either &e !ade fro! the fo$$o"ing recipes or &ought as discussed in the !enu p$ans. :hene%er you are

!aking the effort to cook, it#s "orth thinking ahead and preparing a fe" e(tra pieces of chicken or things that you

can free5e and use at a $ater date.

P#N !ED

-ai$ure to p$an ahead can $ead to difficu$ty in choosing the correct foods and snacks. t#s a co!!on !istake and

"i$$ often dictate the success or fai$ure of a dietary strategy. ;$ti!ate$y fai$ure to p$an ahead !ay &eco!e a source

of stress as it can in so !any other areas of $ife. ake the ti!e to p$an your nutrition and hopefu$$y it "i$$ not

&eco!e a headache. /reating ne" eating ha&its shou$d not &e a !atter of "i$$ po"er, it is rather a !atter of

de%e$oping ne" ski$$ "hich o%er ti!e "i$$ &eco!e $ike second nature. :hen your ne" eating ha&its attain this $e%e$they "i$$ not &e difficu$t to sustain, as you "i$$ not &e denying yourse$f any foods. )t this stage you !ay "ish toadopt the 8


5/40

SOUP RECIPES

C!IC3EN BROT!1 cooked chicken carcass

2 onions3 sticks of ce$ery

2 strips of "aka!e sea"eed

3 pints of "ater2 carrots

1 dessertspoon of o$i%e oi$

/o%er the carcass "ith the "ater and si!!er for >?6@< !inutes, get any e(cess !eat off the chicken and store.

Sie%e the stock and $ea%e to coo$ &efore refrigerating o%ernight, scoop the fat fro! the top of the !i(ture. -ry the

%egeta&$es in the oi$ unti$ s$ight$y soft. /ut the sea"eed into strips, pour the stock on top of the %egeta&$es and &ring

&ack to the &oi$.

his is a perfect e(a!p$e of recyc$ing ingredients and getting the !ost out of your food. P$us you#$$ &enefit fro! the

!uscu$oske$eta$ support generated fro! &oi$ing up the chicken &ones.

G7PC!O

his is a great soup as you can eat it co$d on a hot su!!er#s day, and it !akes an e(ce$$ent appetiser.

?? sha$$ots

2 ta&$espoons of $e!on 7uice

1 ta&$espoon of fresh pars$ey

1 red pepper

12 $arge cucu!&er

B$ack pepper fresh$y ground

2 c$o%es of gar$ic

/hopped fresh !int

B$end a$$ the ingredients together, chi$$ and ser%e.

Aenera$$y, soup can &e !ade fro! any ingredients. ou need to $ight$y fry the! first, then add so!e sort of stock

either !ade &efore or 7ust "ater "ith stock cu&es added. Bring to the si!!er and ser%e. )s an option, part or a$$ of

the ingredients can &e re!o%ed and &$ended depending on the consistency re*uired.

Page



6/40

INSTRUCTIONS9 !O4 DO I GET STRTED:

4ead the introduction.

4ead the introduction again and !ake notes.

4ead the first "eek#s recipes.

0ake any ad7ust!ents necessary. -or e(a!p$e, if you dis$ike tuna, then either su&stitute it for another high

*ua$ity protein fro! the protein sheet chicken, or choose another recipe.

P$an "hen you are going to start the first "eek of ro$$ing !enus.

Ao to the super!arket "ith the first "eek#s "orth of recipes and the suggested shopping $ist. )$ternati%e$y, you

!ay "ish to !ake your o"n shopping $ist &ased on re%ised ingredients.

Buy the ingredients for the first "eek#s shopping.

-ree5e any !eat that you are not eating "ithin the ne(t 3 days.

Start the !enus on a day "hen there isn#t a thousand and one other things to do.

'ach night spend 1< !inutes reading o%er the ne(t day#s !enus, defrosting any !eat you !ay need and

p$anning your !ea$ ti!es and training p$an for the day.

f a !enu says ser%es 2, this !ean there is enough food for 2 peop$e and eating ha$f of it "i$$ gi%e you the

a!ount of ca$ories $isted in the co$u!n.

f a recipe says sa%e ha$f for a snack $ater in the day, the tota$ ca$ories for the day "i$$ assu!e that you ha%e

eaten this. f you do not eat it then su&tract the ca$ories in the co$u!n fro! the day#s tota$ ca$ories.

Page ;



7/40

DY 1) 1?;

GRI##ED S#"ON- OT!ER FRES! FIS! OR #EN "ET

D

I 2 Sa$!on fi$$ets 3

TOT#9 8

NOTE9 Use a %r&tein s$a(e- ra%id re'&0ery &r meal re%la'ement as additi&nal meal)

Page =



8/40

DY 2 C#ORIESCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

8

B

R ats, !i$$et or rice or a !i(ture of a$$ 22?g

E Purified "ater or fi$tered )s re*uired

0o$asses or soft fruit 1.? ta&$espoons3

F '##g of mixed grains in a pan covered with water, cook and keep adding water

until porridge is desired consistency.

S Put the grains in a pan with the water and simmer until cooked. %dd soft fruit

T and(or nuts and seeds to taste.CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

"I>ED BEN ND COUSCOUS S#D 82?)@Sa0e a%%r& 1 *&r a sna'( laterA

# 2 tins of !i(ed &eans or t"o different types of &ean, i.e. &$ack6eyed &eans and pinto &eans,

U e%en &aked &eans "i$$ do

N 1? ND

E>TR 5IRGIN O#I5E OI#

D ?


9/40

DY C#ORIESCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

EGG 4!ITE O"E#ETTE =1

B

R 2 "ho$e organic free range eggs

E > egg "hites

S!a$$ a!ount of !i$k3 Pepper and spices to taste

F ou !ay a$so "ish to add fresh peppers, !ushroo!s or spinach and cinna!on

> pieces of rye &read

S 1 tin of &aked &eans

T Beat the eggs together with the milk, pour into a non stick pan, heat through.CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

BUC34!ET O#I5E ND TUN S#D 8@eat $al* and ,se rest as sna'(A

# 2?g

1 pot of yoghurt 2?

C

3 TOTAL: 3317


Page



10/40


!E#T!Y COO3ED BRE3FST 11?

B

R 2 organic free6range eggs poached

E /ooked to!atoes 1 tin :ho$e earth &aked &eans 1 tin or reduced sugar and sa$t &eans

3 0ushroo!s 2? pieces of organic fruit

C

3

TOT#9 6


Page 1?



11/40

DY C#ORIESCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

S"OOT!IE @BERRY ND NUTA =6

B

R 1 Pot of p$ain organic &io yoghurt, use Gyeo# or G4ache$#s organic#

E 8o5 &$ue&erries or fro5en soft fruit 2 scoops of "hey

3 1< a$!onds or ground a$!onds

F > &ananas

)ppro(. ?

N heat add spices and her&s, $ight$y poach t"o eggs and toast > s$ices of Burgen

C &read or 1 oatcakes

C Handfu$ of s$iced chicken

3 2 handfu$s of "atercress

TOT#9 68

NOTE9 Use a %r&tein s$a(e- ra%id re'&0ery &r meal re%la'ement as additi&nal meal

Page 11



12/40

DY ; C#ORIESCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

"E# REP#CE"ENT S!3E 4IT! PORRIDGE 8

B

R 0ea$ rep$ace!ent shake and a!inos if app$ica&$e

E ?


13/40

DY = C#ORIESCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

CITRUS S"OOT!IE ?

B

R 1 "ho$e organic un"a(ed $e!on

E ?

S 6ave this with an egg white omelette see page '/, don7t have the beans and only

T have " slices of rye bread.CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

86

# Soups !i(ed %egeta&$e, $eek and potato, !inestrone, chicken &roth, uscan

U &ean !i(ture, pu!pkin and ginger, corn cho"der, &utter&ean and %egeta&$e,

N cau$if$o"er and cashe" nut, $enti$ and coriander or ga5pacho. hese soups

C can &e either &ought /o%ent Aarden or Aour!et kitchen or cooked at

! ho!e. atcakes !ake a great acco!pani!ent.

Spicy to!ato and rice soup "ith s"eetcorn, 2 tins Ba(ters Hea$thy Soup 4ange, ha%e this "ith 3 s$ices of"ho$e!ea$ &read and 12 pot of hu!us.

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

8=

D /;44'S 4ice different types of rice are reco!!ended aro!atic

I &as!ati rice is a good s$o" re$easing sugar, as is "i$d rice actua$$y a grass,

N &ro"n rice, &ro"n &as!ati rice and /a!argue red rice. f you ha%e trou&$e

N cooking rice, "e reco!!end a rice cooker around I3


14/40


B ON T!E RUN OPEN COTTGE C!EESE SND4IC!ES =?

R

E E s$ices of "ho$e "heat &read or rye organic

:ho$e fruit 7a!, thin$y spread

3 Lo" fat cottage cheese, 1 ta&$espoon on each s$ice, 1 s!a$$ pot in tota$ 3


15/40

3 0ushroo!s and to!ato

F

cramble " whole eggs and 9 egg whites with some flakes of smoked salmon

S Fry some mushrooms "!#g in -orcester sauce and water adding some garlic if

T you want. %dd 9 halved tomatoes and cook through. 6ave on " slices of rye.CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

"ET @NYA ND T4O 5EGETB#ES 8=?

# *hoose a nice large piece of meat or fish in season "##+'##g and organic where

U possible. Marinade it in tamarind sauce, garlic and a small amount of olive oil.

N =ightly steam some broccoli, cauliflower and Brussels sprouts. For a sauce add a

C small amount of fresh low fat fromage frais and lightly warm this mixture in the

! )uices of the griddle pan which you7ve )ust cooked your meat in. $

P#ICE OR OT!ER C!UN3Y FIS!

D 2 pieces of fish 3


16/40

DY 1? C#ORIESCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

"I>ED FRUIT S#D- YOG!URT CRUNC!IE ;;;

B 1 app$e

R 1 orange

E 1 tangerine

1 ki"i

3 So!e grapesF Pineapp$e, s!a$$ tin in o"n 7uice

or other fruits in season

S 12 pot of yoghurt, ?T 12 pot of Jordan#s at /runch or 9uinoa f$akes 3


17/40

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

CRROT C3E C,t int& 6 and ,se as sna'(s 661

22?g of "ho$e!ea$ f$our or other grain f$our "ith added &aking po"der

2 tsp. of !i(ed spice1


18/40


EGGY BRED ND C!IC3EN 81

B

R 2 s$ices of &read

E > "ho$e eggs

Pepper and spices

3 2 thin$y s$iced gri$$ed chicken &reasts 2

and cornflour and beat until lightly foamy. %dd the vanilla and almond extracts and beat until mixture

lies in soft peaks. ift together the sugar and flour and stir in the almonds. 5sing a large metal spoon

gently fold the mixture a little at a time into the egg whites making a light and foamy mixture, then fold

the raspberries being careful not to break them. Pour the batter into the prepared cake tin and cook

for 9! minutes. %llow the cake to cool completely and serve with yoghurt and fresh raspberries or

strawberries.

TOTAL: 3549

Page 18



19/40


"I>ED ENERGY BRE3FSTS 1?==

B

R ats and oat &ran or !i$$et and *uinoa 1 -..S 1 teaspoon &ui$d up to this dose s$o"$y

S

T P,tting t$is re'i%e in t$e *ridge *&r 12 $&,r im%r&0es t$e *la0&,r .CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

T!I FIS! SOUP ON NOOD#ES 1?18

1 "ho$e sprig of fresh coriander1 ta&$espoon of ground ginger

# /hi$$i po"der to taste

U > c$o%es of gar$ic

N 2 pints of $o" fat coconut !i$k

C 1.? pints of fish or %egeta&$e stock

! 0onkfish, iger pra"ns, Ba&y s*uidSugar snap &eans 1


20/40


FT FREE "UFFINS 4IT! NUT BUTTERS ND BENS 8

B

R 2 fat free !uffins @?= fat free

E ut &utters a$!ond spread, sunf$o"er seed spread

Protein shake 3


21/40


#O4 FT SOY OR UORN SUSGES 81

B

R > $o" fat soya or *uorn sausages "ith 1 tin of $o" sa$t and sugar &eans on 1


22/40


B RYE OR "U#TI egg "hites

C 2


23/40

DY 1; C#ORIESCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

B #O4 FT COTTGE C!EESE ND S"O3ED 1?

R S#"ON ON #O4 FT BGE#S

E

> $o" fat &age$s ha$%ed and toasted

3 1 2?< !$ pot of e(tra $o" fat cottage cheese

F 2?


24/40

DY 1= C#ORIES


B "C3ERE# ON TOST- NY NON


25/40

DY 18 C#ORIES

BCON ND TO"TOES ON TOST 88

B

R

E > rashers of tri!!ed &acon or turkey rashers or use a co!&ination

> ripe to!atoes, ha$%ed3 > s$ices of toast

F

Grill the bacon or turkey rashers and tomatoes.

S 3oast and lightly butter the bread.

TCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

SPICED #ENTI#S 4IT! "I>ED GREEN 5EGETB#ES 116

# >TURE OF DIFFERENT FRUITS ;?6

S

N > different pieces of fruit, i.e. ki"i, pineapp$e and app$e,

ser%ed "ith $o" fat yoghurt 2?

C

3

TOT#9 6;?


Page 2



26/40


B BNN "I#3S!3E 4IT! SEPRTE 811

R NON

C

3

TOT#9 6


Page 2;



27/40

DY 2? C#ORIES

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

SO3ED "UES#I 81

B 113g rice f$akes, 8?g !i$$et f$akes

R 2?g of !i(ed seeds sunf$o"er, $inseed and sesa!e

E 33g of !i(ed dried fruit 6 apricots >


28/40

DY 21 C#ORIES


B BRE3FST RICE 1?1;

R 1 Bo"$ of cooked &ro"n rice per person "ith a !i(ture of the fo$$o"ing ingredients

E uts and seeds F?g

Desiccated coconut 2

Juice of 1 "ho$e $e!on

Juice of 1 "ho$e orange12 tu&e of to!ato puree

1 tsp of paprika, ginger, ground coriander, so!e grated $e!on rind, pinch of nut!egerve with $(" pot low fat humus


C!R


29/40

DY 22 C#ORIES


RICE S"OOT!IE =88

B

R 2 &ananas

E 1 pinch of nut!eg

1?

#

U > $arge tins of chickpeas drained and "ashed

N E !i(ed peppers

C 8 ripe to!atoes

! Dressing 2 ta&$espoon f$a( or o$i%e oi$, > ta&$espoons &a$sa!ic, > c$o%es gar$ic,2 ta&$espoonfu$ of !i(ed her&s. ;se 2 s$ices of rye &read as a %ehic$e for sa$ad.

*hop and mix all ingredients together. erve. 5se rest as a snack later.


BROCCO#I ND S"O3ED S#"ON B3E

D 1 medium onion

I 3

N 2!$ nut!eg, &$ack pepper

N 2???g !i(ed ground nuts3 $arge 7uicy oranges "ith a handfu$ of a$!onds ;61

N 'at this "ith 2 &ananas

C

3 TOT#9 1

NOTE9 Use a %r&tein s$a(e- ra%id re'&0ery &r meal re%la'ement as additi&nal meal)Page 2



30/40

DY 2 C#ORIES


T!E FU## "ONTY 28

B

R 3 rashers of $ean &acon or turkey rashers

E 3 s$ices of toasted &read

12 tin of &eans

3 2 "ho$e free range organic eggsF inned to!atoes 1 tin

0ushroo!s $ight$y fried in "ater and gar$ic 6 2


31/40


B !" ND C!EESE ON TOST 81

R > s$ices of e(tra $ean ha! e*ui%a$ent to 1? s$ices of toasted "ho$e!ea$ or 1


32/40

DY 2 C#ORIES

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

B TOSTED BNN ND PENUT BUTTER SND4IC!ES 882

R

E > s$ices of "ho$e!ea$ toast

3 &ananas

3 Peanut &utter organic

F 1 scoop of protein po"der !ade as a separate drink

S


RICE 4IT! !DDOC3 ND PES ?3? $e!ons

1.? sachet of rapid reco%ery

C > ta&$espoons of !i(ed sugar !ap$e, honey, -S, sucrose

3Blend the ingredients together and free8e. =eave to stand for $# minutes before serving.

Best eaten %&st training &n a $&t s,mmers day)

TOT#9 626


Page 2



33/40

DY 2; C#ORIESCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

B 2 POC!ED EGGS- BENS ND SUSGES 1?8

R

E Poach " eggs and warm a whole tin of healthy beans.

Grill two sausages soya or 4uorn/.

3 erve with " slices of toast and a berry smoothie

F $


SOUP < C!OOSE FRO" SE#ECTION 82

#

U ee soup recipe section for various soups and methods of preparation.

N 5se 9 tins of Baxters 6ealthy eating soup.

C erve with oat cakes, pitta and humus, i.e. 9 oatcakes, $ wholemeal pitta and a

! small pot of humus.


C!IC3EN- TUR3EY ND BEEF "UNGO 1?8

D 2?


34/40


35/40

DY 28 C#ORIES


B !O"E

N 1 red onion

C -our s$ices of reduced fat cheese! 2 ta&$espoons of $o" fat fro!age frais2 !ediu! to!atoes1 ta&$espoon of %ery $o" fat !ayonnaise

> "ho$e!ea$ ro$$s

2 $itt$e ge! $ettuces fine$y dicedMix the mince, egg whites and herbs thoroughly and pat into 9 burger shapes and put in the fridge for

'#+:# mins. Prepare the rest of the ingredients. Grill the burgers until done. Mount them on lightly

toasted buns, lettuce, tomatoes and fromage frais and mayo, mix with red onion and ketchup to taste.


GINGER ND ORNGE C!IC3EN 1?2

D ?


36/40


37/40

4EE3 1 SUGGESTED S!OPPING #IST

1 standard si5ed packet each of the fo$$o"ing

Star'$y 'ar.&$ydrate

Buck"heat, couscous, oat!ea$, &ar$ey f$akes, !i$$et f$akes, !i$$et f$our, *uinoa f$akes, rice f$our, &u$gar "heat,

organic oats, /a!argue red rice, &ro"n $ong grain rice, "ho$e!ea$ spaghetti, oatcakes, one $oaf rye &read, one$oaf organic "ho$e!ea$ &read.

N,ts - seeds and dried *r,it

Bra5i$s, ha5e$nuts, pu!pkin seeds, sunf$o"er seeds, a$!onds or ground a$!onds, organic raisins, &anana f$akes

and 2? tins of Ba(ters hea$thy eating soup, 2 tins of &$ackcurrants in o"n 7uice.

S,ndries

2 tu&es of to!ato puree, 1 packet of chicken stock cu&es, 1 packet S"iss %egeta&$e &oui$$on cu&es, 1 pot ofgreen pesto, 1 7ar of o$i%es, 2 pots of hu!us, s!a$$ 7ar 0ar!ite, 1 tu& sundried to!atoes, !ap$e syrup or honey

or !o$asses.

Dairy and s,.stit,tes

1 $itre of soya !i$k or oat !i$k or rice drea! depending on taste, 2 packets of feta cheese, 8 s!a$$ or 3 $argepots of &io6acti%e $i%e organic yoghurt $o" fat, 1 s!a$$ tu& $o" fat fro!age frais, 1 packet organic &utter.

Pr&tein

E chicken &reasts, E !ediu! tins of tuna in "ater&rine, E sa$!on steaks, 2 &o(es of eggs, 1 packet of $ean

&acon, > tins of sardines, 1kg of e(tra $ean steak !ince, 1 packet of chicken or turkey s$ices, 1 "ho$e free rangechicken $arge, 1 $arge fi$$et steak.

5egeta.les and *r,it

> pears, 1 punnet &$ue&erries, 1 un"a(ed organic $e!on, s!a$$ &ag oranges, gar$ic, onions 1kg, fro5en peas

$arge packet, 1 packet fro5en spinach, red $enti$s, green $enti$s, organic carrots 1 packet, 1 punnet of cherryto!atoes, 1 punnet ordinary or p$u! to!atoes, 1 $arge &ag of organic app$es, >6? &ananas, ?


38/40


;n$ess other"ise stated, 1 standard packet of the fo$$o"ing

Star'$y 'ar.&$ydrate

1 $oaf of 1 "ho$e $e!ons, 1 $ettuce, 1 punnet

of cherry to!atoes, 1 punnet of %ine to!atoes, ? $arge &eef to!atoes, > courgettes, 1 au&ergine, 1 pack sugarsnap peas, 1 head of &rocco$i and 1 of cau$if$o"er, 1 &ag organic rocket sa$ad, 3 !i(ed peppers, fresh ginger,

coriander, chi$$i peppers and a &unch of fresh pars$ey.


2 $arge pots of $o" fat cottage cheese, 1 s!a$$ packet of goats !i$k cheese, 1 packet of ricotta, 1 packet ofpar!esan, 1 pint of "ho$e !i$k, 1 $itre soy !i$k, 1 $itre rice !i$k, 1 !ediu! pot of $o" fat soured crea!,

> ?


39/40

4EE3 SUGGESTED S!OPPING #IST

;n$ess other"ise stated, 1 standard si5ed packet of each of the fo$$o"ing

Star'$y 'ar.&$ydrates

:ho$e "heat torti$$as, rice f$akes, )!erican $ong grain and "i$d rice, 1 &ag of $o" fat &age$s, 1 packet of pear$&ar$ey, "ho$e!ea$ rye &read, egg or rice nood$es, oat and "heat &ran, 1 pack fi$o pastry and 2 fat6free !uffins ifnone $eft.

)dditiona$ nuts and seeds if re*uired check supp$ies of a$!onds, "a$nuts, ha5e$nuts and cashe"s.

Dressings and Sa,'es

ut!eg, paprika, organic %egeta&$e stock, 1 &ott$e of chi$$i sauce any, 1 &ar of organic high cocoa choco$ate

!ini!u! F $i!es, 2 app$es, se%era$ ki"i

fruit, 1 pineapp$e, fresh chi$$is, pars$ey, and check supp$ies of dried apricots, dates and oranges.

Pr&tein

> turkey &reast fi$$ets, 1 duck &reast, chicken or turkey s$ices, additiona$ chicken &reasts 3, 2 &ro"n trout,s!oked !ackere$ fi$$ets, > tins of sardines, 1 $arge packet of s!oked sa$!on, 2 tins of cra&, E rashers of &acon

or turkey rashers, 2 portions fresh fish and 1 $arge >

S,ndries

1 tin pineapp$e 7uice, 1 7ar capers, 1 packet a$!ond ratafia &iscuits, 1 tin reduced fat coconut !i$k, 1 packdesiccated coconut and check stores for $ight &ro"n sugar.

Page



40/40


;n$ess other"ise stated, 1 standard packet of the fo$$o"ing

Star'$y 'ar.&$ydrates

1 $oaf "ho$e!ea$ &read, &o( of oatcakes, > $o" fat s"eet !uffins, 2 packets of "ho$e!ea$ pitta &read, organic

!ues$i, 1 $oaf rye or Burgen &read, 1 packet fi$o pastry sheets, > "ho$e!ea$ ro$$s, 1 packet spinach fettuccine,and check supp$ies of &ro"n rice, &ro"n rice f$our, $ong grain )!erican rice, "i$d rice and *uinoa f$akes.

0ore nuts and seeds if re*uired check supp$ies of cashe"s, a$!onds and pine nuts.

Dressings and Sa,'es

0ore &a$sa!ic %inegar if re*uired, f$a(seed oi$, to!ato puree, pot of $o" fat hu!us, any fruit 7uice 1 $itre,

1 pot of "ho$e peanut &utter, 1 pot of organic $e!on sor&et, 1 $itre red grape 7uice, reduced fat coconut !i$k,curry po"der, /hinese ?6spice, 1 packet of $o" fat custard, 1 &ott$e to!ato 7uice, and 1 &ott$e hai green curry

paste.

Tinned *&&d

1 tin of chickpeas, 1 tin kidney &eans, 3 tins of &aked &eans, to!ato puree, 1 tin of &utter &eans, 1 tin of

&$ackcurrants fresh if you can find the!, 1 tin to!atoes, 1 tin pineapp$e, 1 !ediu! tin tuna in &rine"ater andtop up stocks of Ba(ters hea$thy eating soups >.


1 $itre of oat or rice or soya !i$k, 2? pears, 1 $i!e, ? un"a(ed $e!ons,1 papaya, 1 punnet &$ue&erries, 1 punnet 2?

nutrition bible.doc

Documents