Nutrition Bible

TRINITY RUGBY NUTRITION
28 Days of High Protein Breakfasts, Lunches, Snacks, Dinners and Shopping Lists
Page 1 Trinity Fitness Team
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..............................................................................................................................................................................32 S...............................................................................................................................................................................33
INFORMATION FOR SHOPPING LISTS......................................................... 36 WEEK 1 SUGGESTED SHOPPING LIST.........................................................37 WEEK 3 SUGGESTED SHOPPING LIST.........................................................39
Page 2 England Fitness Team
INTRODUCTION TO 28 D Y !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 the recipes 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 21 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)
S # DS- SN C3S ND SNE 3Y 4 YS TO INCRE SE YOUR 5EGET B#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, 112 tin of kidney or other &eans, 1 s!a$$ diced orange, 1 ta&$espoon of dressing 2$o" fat3. )%ocado and grapefruit. 1 a%ocado, 1 grapefruit, 1 teaspoon of ground ginger, &a$sa!ic %inegar. 4ed onion and cherry to!atoes. /arrot and &eetroot. Brocco$i and &eans. 112 tin of kidney &eans, 2 spring onions, ce$ery, cashe" nuts and dressing. 4ed ca&&age and raisin sa$ad. fine$y shredded red ca&&age, handfu$ of raisins, handfu$ of ha5e$nuts. /o$es$a". ca&&age, onion, carrots 6 113 of each p$us so!e protein.
o get e(tra ser%ings of %egeta&$es into your day try 7uicing fruits and %egeta&$es to ha%e "ith your &reakfast, or &uy so!e 88 or organic to!ato 7uice and ha%e that instead. 9uick fruit sa$ads and yoghurt !ake an idea$ snack, as do chopped %egeta&$es dipped into $o" fat hu!us or guaca!o$e. Soups can either &e !ade fro! the fo$$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 $ater date.
P# N !E D
-ai$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$f any foods. )t this stage you !ay "ish to adopt the 8<12<= ru$e as discussed "ith your nutritionist.
SOUP RECIPES
C!IC3EN BROT!
1 cooked chicken carcass 2 onions 3 sticks of ce$ery 2 strips of "aka!e sea"eed 3 pints of "ater 2 carrots 1 dessertspoon of o$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#$$ &enefit fro! the !uscu$oske$eta$ support generated fro! &oi$ing up the chicken &ones.
G 7P C!O
his is a great soup as you can eat it co$d on a hot su!!er#s day, and it !akes an e(ce$$ent appetiser. ??<g of fresh to!atoes 2skinned3 > sha$$ots 2 ta&$espoons of $e!on 7uice 1 ta&$espoon of fresh pars$ey 1 red pepper 112 $arge cucu!&er B$ack pepper 2fresh$y ground3 2 c$o%es of gar$ic /hopped fresh !int B$end a$$ the ingredients together, chi$$ and ser%e. Aenera$$y, soup can &e !ade fro! any ingredients. Bou 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.
INSTRUCTIONS9 !O4 DO I GET ST RTED:

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$ity protein fro! the protein sheet 2chicken3, or choose another recipe. P$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 ; England Fitness Team
D Y 1<28 !IG! PROTEIN "ENUS

D Y1 B R E !O"E<" DE "UES#I C #ORIES 8=8
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC 0i(ed grains. oats, &ar$ey and !i$$et f$akes, *uinoa 133g Drganic raisins 33g 0i(ed organic nuts. 2 &ra5i$s, E6F ha5e$nuts 3 Lecithin granu$es 1 ta&$espoon F 1 scoop of "hey protein Dat !i$k, rice drea!, soya !i$k or &io6acti%e yoghurt 1EE!$ S /hopped app$e T Banana f$akes or !ap$e syrup to taste 33g Mix all ingredients together, add milk and serve. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
"E T ND T!REE 5EG # U N C !

3 !ediu! s"eet potatoes 1.? $arge tins of tuna or @o5 $ean !eat e*ui%a$ent Eo5 fro5en peas Sa$ad dressed "ith f$a(seed oi$ 6 choose fro! $ist of sa$ads in introduction
888
Bake the sweet potatoes and prepare one of the salads from the introduction. Put the peas in a saucepan and add boiling water, strain and serve. Put the tuna in the potatoes with a small amount of low fat fromage frais and serve. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
#ENTI#- B CON- ONION- G R#IC ND TO" TO "I>) GRI##ED S #"ON- OT!ER FRES! FIS! OR #E N "E T D I N N E R
1?;2
2 Sa$!on fi$$ets 3<<g 4ed $enti$s 2?<g uncooked Lean &acon rashers 2<<g 2 !ediu! onions 2 c$o%es gar$ic 2 tin to!atoes Fry the onions and garlic in olive oil, add the bacon till cooked, then add the tomatoes and lentils and simmer till tender. Grill the salmon. erve. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
T!REE SEED TRI NG#ES @C,t int& 8- ,se 1)8 as a sna'(A

12?g pu!pkin seeds 12?g sunf$o"er seeds 2?<g stoned dates 1<<g &ro"n rice f$our "ater 3<<!$ 1 organic free range egg
==2
Grind the seeds in a nut grinder and gently toast in a dry saucepan for ! minutes, stirring all the time. Place the dates and "##ml of water in a small saucepan, bring to boil and simmer for $# minutes until all the water has been absorbed. Mash the dates with a fork. Place all the ingredients in a food mixer, including the remaining $##ml of water and blend until everything is well combined. %lternatively, this can be done by hand. poon the mixture into two round sponge cake tins and smooth down. Place in a preheated oven and bake at $&# for '# minutes.
TOT #9 28B8
NOTE9 Use a %r&tein s$a(e- ra%id re'&0ery &r meal re%la'ement as additi&nal meal)
Page = England Fitness Team
D Y2
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
C #ORIES 88B
B R E 3 F
Dats, !i$$et or rice or a !i(ture of a$$ Purified "ater or fi$tered 0o$asses or soft fruit
22?g )s re*uired 1.? ta&$espoons
'##g of mixed grains in a pan covered with water, cook and keep adding water until porridge is desired consistency . S Put the grains in a pan with the water and simmer until cooked. %dd soft fruit T and(or nuts and seeds to taste. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
"I>ED BE N ND COUSCOUS S # D
@Sa0e a%%r&C 1D2 *&r a sna'( laterA
82?)8
# U N C !
2 tins of !i(ed &eans or t"o different types of &ean, i.e. &$ack6eyed &eans and pinto &eans, e%en &aked &eans "i$$ do 1?<g of couscous Boi$ing "ater to 7ust co%er couscous Dressing !ade fro! 1 ta&$espoon f$a(seed oi$, &a$sa!ic %inegar, !ustard, honey and her&s to taste. Put the couscous in a bowl and add boiling water to )ust cover it, leave for ! mins. Mix in the desired beans. %dd the dressing and plenty of herbs to taste. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
GRI##ED S #"ON- ORG NIC C RROT S # D @Ser0es 2A 4IT! B #S "IC ND G R#IC DRESSING ND TO" TORED ONION ND FET C!EESE S # D 4IT! F# > ND E>TR 5IRGIN O#I5E OI# D I N N E R
8;8
?<<g carrots 1 !ediu! onion 3<<g sa$!on or other oi$y fish 2<<g of feta cheese 2use $ess if B-= is high3 ?<<g to!atoes 1 ta&$espoon o$i%e oi$ Grate carrots and put in a bowl. %dd balsamic vinegar and garlic dressing. et aside. *ut tomatoes into slices and your onions into rings, break a moderate amount of feta cheese into the salad, add a red wine vinegar and extra virgin olive oil dressing. Grill "+' pieces of salmon and add herbs to the fish as it cooks. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
ORG NIC PP#ES ND NUT ND SEEDS NDDOR #O4 F T BIO YOG!URT S N C 3

2 organic app$es Handfu$ of nuts and seeds ?<g 2?<!$ of $i%e yoghurt *hop " apples and add them plus the nuts and seeds to "!#ml of yoghurt.
6B1
TOT #9 2668
D Y2
C #ORIES EGG 4!ITE O"E#ETTE =81
B R E
2 "ho$e organic free range eggs > egg "hites S!a$$ a!ount of !i$k 3 Pepper and spices to taste F Bou !ay a$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!E T O#I5E ND TUN S # D

@eat $al* and ,se rest as sna'(A
B88
# U N C !
2<<g &uck"heat, pasta or another grain 2 tins of tuna in "ater Follow directions to cook buckwheat on packet. Choose 20 pitted olives (a mixture is best) and stir in the olives, tuna and sauce. erve immediately. . auce, $ tablespoon of -orcester sauce, $ tablespoon of reduced sodium soya sauce .light soy/, $+" tablespoonfuls of home+made tomato ketchup. %dd balsamic vinegar to taste. 0ou may need to add more sauce according to taste. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
C " RGUE RED RICE 4IT! S4ISS 5EGET B#E BOUI##ON ND SOY S UCE) S #"ON @GRI##EDAFRO7EN PE S- 4IT! !O"E<" DE 3ETC!UP ND B# C3 PEPPER TO T STE @Ser0es 2A D I N N E R
812
3 sa$!on steaks or fi$$ets gri$$ed "ith added !i(ed ,ta$ian her&s 3<<g of /a!argue red rice cooked unti$ ready. his rice takes 3<6>? !inutes to cook and re!ains *uite nutty in te(ture. 162 ta&$espoons of S"iss %egeta&$e &oui$$on 2<<g of fro5en peas Ho!e6!ade to!ato ketchup 2to!ato puree 112 tu&e, $e!on 7uice 1 t&$sp. :orcester sauce 1 t&$sp, honey 1 t&$sp and sa$t3. Dr &uy reduced sugar ketchup. P$enty of fresh$y !i$$ed &$ack pepper Put the rice on a simmer for "!mins according to taste. Grill the salmon. Pour boiling water on the peas, strain and serve with home+made ketchup. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
B N N S ND NUT ND SEEDS NDDOR #O4 F T BIO YOG!URT S N C 3

3 &ananas ) handfu$ of !i(ed nuts and seeds >?g 1 pot of yoghurt 22?<!$3
=;8
TOTAL: 3317
Page B England Fitness Team
D Y6
C #ORIES !E #T!Y COO3ED BRE 3F ST 112?
B R E 3 F S T
2 organic free6range eggs 2poached3 /ooked to!atoes 1 tin :ho$e earth &aked &eans 1 tin or reduced sugar and sa$t &eans 0ushroo!s 2?<g, onions 2?<g and gar$ic fried in 1 ta&$espoon of e(tra %irgin o$i%e oi$ 2 gri$$ed rashers of &acon 1 $arge piece of organic "ho$e!ea$ &read "ith organic &utter 2s!a$$ a!ount3
S RDINES ON RYE BRE D # U N C !

/hoose 3 tins of sardines 6 2 of the tins are to &e canned in &rine, the 3rd in o$i%e oi$ and chi$$is or $e!on 2:aitrose3. oast t"o s$ices of rye &read, ser%e "ith a s!a$$ sa$ad of rocket and "atercress, 2?<g of tota$ sa$ad. Dr use a &ag of sa$ad $ea%es as a%ai$a&$e.
=8;
BU#G R 4!E T ND BUC34!E T 4 R" S # D 4IT! ONIONS- O#I5ES- PESTO- FET C!EESE- ND C!IC3EN @1 4!O#E BONED ND C!OPPED S3IN#ESSA OR REP# CE 4IT! C!IC3EN BRE STS D I N N E R
1?<g Bu$gar "heat cooked 1?<g Buck"heat cooked 2 red onions, fine$y diced 1< o$i%es !i(ed 2 ta&$espoons of pesto red or green 1o5 of feta cheese 2 chicken &reasts cooked and chopped Mix all ingredients together. erve CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
11??
#O4 F T YOG!URT ND FRUIT S N C 3

2 !ediu! pots of &io yoghurt > pieces of organic fruit
6?8
TOT #9 22B6
Page 1? England Fitness Team
D Y8
C #ORIES S"OOT!IE @BERRY ND NUTA =B6
B R E 3 F S
1 Pot of p$ain organic &io yoghurt, use Gyeo# or G4ache$#s organic# 8o5 &$ue&erries or fro5en soft fruit 2 scoops of "hey 1< a$!onds or ground a$!onds > &ananas )ppro(. ?<<!$ of "ater depending on desired consistency
T Put ingredient into a blender, blend and serve CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
BE NS ND 2 EGGS ON TO ST # U N C !
/hoose 1 tin of either $o" sugar, $o" sa$t &eans or "ho$e earth organic &eans, heat add spices and her&s, $ight$y poach t"o eggs and toast > s$ices of Burgen &read or 1<<= "ho$e!ea$, use a s!a$$ a!ount of organic &utter to taste.
B1?
C!I##I P ST 9 4!O#E4!E T P ST 4IT! TO" TO ND C!I##I S UCE) GRI##ED FI##ET STE 3 4IT! B# C3 PEPPER TO T STE) dd s%ina'$ and a small (n&. &* .,tter D I N N E R
8?g of "ho$e "heat pasta 1 tin of to!atoes o!ato puree 1 teaspoon of cayenne pepper 162 c$o%es of gar$ic 1 dessert spoon of o$i%e oi$ 2<<g of fro5en spinach cooked 1 fi$$et &eefsteak peppered and gridd$e cooked 3<<g
8=2
*ook the pasta as directed. 1n a pan fry the crushed garlic in the oil and add the tomatoes and tomato puree and a vegetable stock cube, simmer until thick. 2rain the pasta and coat it in the sauce, serve with a little parmesan. 3his is the first course. *ook the spinach in water and fillet steak in very hot griddle pan. Use rest later as a sna'( CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
O TC 3ES S N C 3
:ith $o" fat spread such as hu!us and s$iced chicken &reast "ith "atercress. 1 pot of $o" fat hu!us > oatcakes Handfu$ of s$iced chicken 2 handfu$s of "atercress
=;1
TOT #9 2268
NOTE9 Use a %r&tein s$a(e- ra%id re'&0ery &r meal re%la'ement as additi&nal meal
D Y;
C #ORIES "E # REP# CE"ENT S! 3E 4IT! PORRIDGE B28
B R E 3 F S T
0ea$ rep$ace!ent shake and a!inos if app$ica&$e ?<<g of porridge oats, heat to desired consistency "ith "ater, s$ice a &anana on top to taste. Ha%e this "ith 2 s$ices of "ho$e!ea$ &read and 0ar!ite.
1D6 RO ST C!IC3EN @S3IN#ESSA- "I>ED GR IN TO" TO S # D- DIPS ND FRUIT # U N C !

'ither &uy a "ho$e roast chicken or cook one yourse$f. ,f roasting one yourse$f, insert 26> gar$ic c$o%es s$i%ered underneath the skin and s$ice the skin a$ong the $eg of the chicken, this "i$$ !ake it easier to re!o%e after it is cooked. ;se a !i(ture of "i$d rice, !i$$et and *uinoaH 23<<g !i(ed3 and add p$u! to!atoes, sun dried to!atoes and cherry to!atoes in e*ua$ a!ounts 222?g3. -$a%our "ith &$ack pepper and her&s to taste. H or other suita&$e grain $ike )!erican $ong grain &ro"n rice
B=?
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
821 D I N N E R
Stir fry is an e(ce$$ent choice for a !ea$ at any ti!e. /hoose so!e good *ua$ity !eat or fish and prefera&$y !arinade it for so!e ti!e &efore in a !i(ture of spices, gar$ic, !arinades and o$i%e oi$. -or %egeta&$es choose ? or !ore different types of %arying te(tures. )n e(a!p$e !ight &e !ange tout, &a&y corn, &ean sprouts, ka$e and onion. ' large chicken breasts, !##g mixed vegetables, $ tablespoon olive oil. Fry the meat or fish 4uickly in the spices, garlic and small amount of oil. %dd the vegetables gradually turning and keeping the mixture moving all the time. % small portion of rice or egg noodles is sometimes nice especially post+training or earlier in the day. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
SOUPS are an eC'ellent sna'(- try t$is re'i%e9 S N C 3

$ pint of chicken or vegetable stock made with wiss vegetable bouillon or other low salt stock cube. %dd " egg whites to the stock once it is boiling and whisk vigorously. erve. 5se a teaspoon of ginger to spice it up a little. 6ave this with $(" small pot of low fat humus and " slices of toasted wholemeal bread.
=;6
TOT #9 26B2
D Y=
C #ORIES B?8
CITRUS S"OOT!IE B R 1 "ho$e organic un"a(ed $e!on E ?<<!$ of "ater

1 pee$ed orange 3 1 teaspoon of cayenne pepper F 1 sachet of rapid reco%ery or 1 ta&$espoon of honey and 1 scoop of "hey protein iso$ate S 6ave this with an egg white omelette .see page '/, don7t have the beans and only T have " slices of rye bread. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
B86 # U N C !
Soups 2!i(ed %egeta&$e, $eek and potato, !inestrone, chicken &roth, uscan &ean !i(ture, pu!pkin and ginger, corn cho"der, &utter&ean and %egeta&$e, cau$if$o"er and cashe" nut, $enti$ and coriander or ga5pacho3. hese soups can &e either &ought 2/o%ent Aarden or Aour!et kitchen3 or cooked at ho!e. Datcakes !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 112 pot of hu!us. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
8B= D I N N E R
/;44,'S. 24ice3 different types of rice are reco!!ended. aro!atic &as!ati rice is a good s$o" re$easing sugar, as is "i$d rice 2actua$$y a grass3, &ro"n rice, &ro"n &as!ati rice and /a!argue red rice. ,f you ha%e trou&$e cooking rice, "e reco!!end a rice cooker 2around I3<6><3 "hich is a hass$e free "ay to !ake f$uffy, perfect$y cooked rice e%ery ti!e. )dding spices and carda!o! pods "hi$st the rice is cooking adds %ariety and taste.
1.? chicken &reasts, 3 onions, > c$o%es of gar$ic, 3 teaspoons of curry po"der, 2 tins of to!atoes, 1 pot of yoghurt. "a(es 2 ser0ings- ,se &ne as a sna'( later in t$e day) Fry the onions and garlic until soft, add the chicken and curry powder and cook through. 3hen add the tomatoes and yoghurt. *ook $!#g of any of the above types of rice. erve. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
826 S E,i'( salads. N T,na and t&mat&es

2 tins of tuna
C 1< to!atoes 3 Ba$sa!ic %inegar and fresh$y ground &$ack pepper Sardines and salad
1 tin of sardines in &rine 112 tin of pinto &eans 112 a $ettuce /ider %inegar and f$a(seed oi$ dressing
TOT #9 221?
D Y8
C #ORIES =?8
B ON T!E RUN OPEN COTT GE C!EESE S ND4IC!ES R E E s$ices of "ho$e "heat &read or rye 2organic3
:ho$e fruit 7a!, thin$y spread
3 Lo" fat cottage cheese, 1 ta&$espoon on each s$ice, 1 s!a$$ pot in tota$ 23<g protein3 F S T
3oast the bread, dri88le in flaxseed oil .$ tblsp/ and spread with a generous amount of whole fruit )am or real fruit slices. %dd low fat cottage cheese.
F C3ET POT TO 4IT! SUG R FREE BE NS ND #ENTI#S OR TUN - S RDINES- " C3ERE# OR TROUT # U N C !
Bake a medium )acket potato for 9!+:# minutes. -hile it is cooking prepare your lentils .9##g/ boiling them until tender in a little chicken stock. -hen your potato is ready open and add a little flaxseed oil, the lentils, beans .$ tin/ and sardines or other fish. 1f you are pushed for time then leave the lentils and have the fish. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC C!I##IS T$ese 'an .e made +it$ '$i'(ent,r(ey &r .ee* @leanest min'ed stea( is .estA D > onions I Aar$ic to taste 22 c$o%es3 N Kidney &eans 1 tin N 162 tinned or >6? fresh $arge to!atoes E 2 ser%ings of $ean !eat ?<<g 2chicken, turkey or &eef3 R 112 tu&e of to!ato puree 162 %egeta&$e stock cu&es 0i(ed her&s 1 ta&$espoonfu$ /hi$$i peppers fresh to taste. Po"dered chi$$i, 1 teaspoon 0ushroo!s 2shiitake and &utton !i(ture3 3<<g Ser0es 2 < d&n1t eat it all ,nless y&, need t$e eCtra 'al&ries) T&% ti%9 (ee% le*t &0er '$illi and $a0e as an &%en sand+i'$ *&r .rea(*ast t$e neCt day) CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
B?8
B2;
FENNE#- RED C BB GE- PU"P3IN SEEDS ND PR 4N S # D S 2?<g of cherry to!atoes, ha$%ed N 1<<g fir! goats or sheep#s cheddar, cu&ed
2<<g red ca&&age, fine$y shredded
B81
C 1 fenne$ root, fine$y s$iced or &eetroot 3 Eo5 of fresh$y cooked pra"ns

1<<g of &$ack o$i%es, > t&sp. fresh pars$ey, chopped 2?<g of cherry to!atoes, ha$%ed, 2 t&sp. o$i%e oi$ aut; the cabbage and fennel in the olive oil for ! minutes, stirring fre4uently. cool. %dd the remaining ingredients and combine well. erve et aside in a bowl and allow to
TOT #9 281=
D YB
C #ORIES CONTINENT #
Scra!&$ed eggs 2as &e$o"3 and s!oked sa$!on Le!on 7uice and &$ack pepper
B R E
Page 16
812
England Fitness Team
3 F S T
0ushroo!s and to!ato
cramble " whole eggs and 9 egg whites with some flakes of smoked salmon .<!g/. Fry some mushrooms "!#g in -orcester sauce and water adding some garlic if you want. %dd 9 halved tomatoes and cook through. 6ave on " slices of rye. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
"E T @ NYA ND T4O 5EGET B#ES # U N C !

*hoose a nice large piece of meat or fish in season "##+'##g and organic where possible. Marinade it in tamarind sauce, garlic and a small amount of olive oil. =ightly steam some broccoli, cauliflower and Brussels sprouts. For a sauce add a 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. $<!g broccoli, $<!g cauliflower, $<!g Brussels sprouts, "##g low fat fromage frais. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
8=?
O5EN RO ST COD- "ON3 FIS!P# ICE OR OT!ER C!UN3Y FIS! D I N N E R

2 pieces of fish 3<<6?<<g 1 $e!on hy!e 4ock sa$t and cracked &$ack pepper '(tra %irgin o$i%e oi$ 2 cans of chickpeas, 2 $arge gar$ic c$o%es, 2tsp ground cu!in *ook the fish in the oven with the oil, lemon and thyme .salt and pepper/. Put the chickpeas in the blender with the garlic, cumin and lemon )uice. -hen it reaches the desired consistency, heat in oven and serve with the fish.
B;?
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC B N N ND 4 #NUT C 3E @',t int& 6 ,se 1)8 as sna'(A 8?8 S N C 3

2 $arge ripe &ananas 22?!$ 28f$ o53 orange, app$e or other "ho$e fruit 7uice 3<<g of f$our, use "ho$e!ea$, se$f6raising or non6"heat and add &aking po"der 21 tsp.3 1<<g of !o$asses sugar or 1?<62<<g !i(ed prune and apricot !ash 263 egg "hites 1 t&sp. of f$a(seed oi$ 1 tsp. /inna!on, 1 tsp. !i(ed spice ?<g !i(ed chopped "a$nuts Mash the bananas with the fruit )uice. Mix together the flour, sugar or mixed fruit and spices in a bowl. %dd the banana )uice mixture together with egg whites and oil. Mix these together well. poon into a lightly oiled tin. Bake at $:# for an hour.
TOT #9 2681
3ry a serving of this cake whilst still warm with a little low fat yoghurt. NOTE9 Use a %r&tein s$a(e- ra%id re'&0ery &r meal re%la'ement as additi&nal meal)
D Y 1? "I>ED FRUIT S # D- YOG!URT CRUNC!IE B R E
C #ORIES ;;;
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC 1 app$e 1 orange 1 tangerine 1 ki"i 3 So!e grapes F Pineapp$e, s!a$$ tin in o"n 7uice or other fruits in season S 112 pot of yoghurt, ?<<!$ T 112 pot of Jordan#s Dat /runch or 9uinoa f$akes 3<g *hop up the fruit add all the ingredients. erve. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
RISOTTO # U N C !
16?1
3?<g of risotto rice 2 $arge onions >6? c$o%es of gar$ic Juice fro! 263 $e!ons Par!esan sha%ings ?<g 2 pints of %egeta&$e or chicken stock 2 chicken &reast fi$$ets "ith $o" fat ricotta cheese 2E<g3 and rose!ary. Place the onions, garlic and olive oil into a pan and cook until lightly brown. %dd the rice and fry it for "+' minutes. Begin to add the stock gradually a little at a time stirring it in and keeping the rice moving. 3his is 4uite an involved dish. >eep adding the stock until the rice is done. lice the fillets in half and pack with ricotta cheese and rosemary, grill until golden brown and cooked through.
T$is dis$ ta(es s&me time t& %re%are < all&+ an $&,r. Eat $al* and ,se t$e rest as a sna'(. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
D I N N E R
GRIDD#ED ! #IBUT- TUN OR OT!ER FIS! STE 3S 4IT! TO" TO ND S FFRON S UCE
B?8
?<<g %ine to!atoes 162 t&sp. e(tra %irgin o$i%e oi$ -resh$y ground &$ack pepper ) pinch of saffron 2 tsp. sun dried to!ato paste 1.? $arge fish steaks 133g couscous 2?<!$ &oi$ing "ater Drganic rocket sa$ad ?oast the tomatoes in a little oil, add the saffron, sun dried tomato paste and sun dried tomatoes and stir. Pan fry the fish until desired. Pour the water over the couscous and season. Garnish with a large rocket and balsamic vinegar salad.
Page 1; England Fitness Team
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC C RROT C 3E C,t int& 6 and ,se as sna'(s 22?g of "ho$e!ea$ f$our or other grain f$our "ith added &aking po"der 2 tsp. of !i(ed spice 1<<g of !o$asses sugar or 1<<61?<g of pureed fruit prunes and apricots ?<1?< > carrots grated 162 app$es grated 1<<g of raisins 1F?!$ of orange or app$e 7uice or other "ho$e fruit 7uice 263 egg "hites 2 t&sp. of f$a(seed or ?<= o$i%e ?<= f$a( !i( Mix together the flour, spices and sugar or pureed fruit together in a bowl. tir in the carrots, apples and raisins. %dd the oil, fruit )uice and egg whites and mix. loaf tin and bake at $:# for approx. @# minutes.
661
poon into a
TOT #9 2612
Page 1= England Fitness Team
D Y 11
C #ORIES 881
EGGY BRE D ND C!IC3EN B R E
2 s$ices of &read > "ho$e eggs Pepper and spices 3 2 thin$y s$iced gri$$ed chicken &reasts 2<<g F Ho!e6!ade ketchup 2to!ato paste, honey or !ap$e syrup, :orcester sauce, sa$t &io or LD sa$t, her&s and spices3. Dr use reduced sugar to!ato ketchup. S Beat the eggs pepper and spices in a bowl, dip the bread into the mixture T thoroughly covering it. Place the bread into a hot frying pan and cook. erve. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
SPICED #O4 SUG R #O4 S #T B 3ED BE NS- 4IT! GRI##ED S RDINES ND G R#IC ND "I>ED #E F ORG NIC S # D # U N C !
B62
1 tin of hea$thy &eans, add spices and her&s to taste 2 tins of sardines canned in &rine 162 c$o%es of gar$ic 0i(ed organic sa$ad $ea%es 1 packet, ser%e "ith 2 s$ices of toasted rye &read Grill the sardines with garlic s4uee8ed on top. 6eat the beans, serve with salad and dressing of your choice . CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
EUIC3 FIS! PIE D I N N E R
B2B
1?<g s!oked haddock skinned and cut into pieces )dd so!e s!oked sa$!on or pra"ns for !ore peop$e or to !ake !ore of a f$ashy pie Buy so!e $o" fat cheese or cheese sauce 1?<g of po$enta or !ashed potato 2 t&sp. of fresh$y grated par!esan cheese 0i(ed her&s, hai fish sauce 2 ta&$espoons, 1<<g of fro5en peas Preheat the oven to ""#, put the fish into bottom of the dish and add the cheese sauce, fro8en peas, herbs and 3hai fish sauce. Mix up polenta as directed and stir in some of the cheese to make a topping for the pie. *over the fish and peas but do not s4uash the topping down. =eave in oven for approx. '# mins. until cheese is golden brown. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
R SPBERRY ND #"OND C 3E S N C 3
@2 sli'es- &nly eat 1 at a timeA 82; 8 egg "hites, 11> tsp. sa$t, 112 tsp. cornf$our 1 tsp. %ani$$a essence1e(tract, 1 tsp. a$!ond e(tract 1?<g sugar or 2<<g pureed prunes and apricots 1?<g p$ain f$our, 3<g fine$y ground a$!onds 1<<g fresh rasp&erries, 2?<!$ $o" fat yoghurt, fresh !int to garnish Preheat your oven to $<#. =ightly grease a non+stick $.< litre ring mould. *ombine egg whites, salt 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
D Y 12
C #ORIES 1?==
"I>ED ENERGY BRE 3F STS B R E 3 F S T

Dats and oat &ran or !i$$et and *uinoa. 1<<g oats, ?<g oat &ran, ?<g !i$$et, ?<g *uinoa 4ice drea!, 2?<!$ S$iced &anana a&$espoonfu$ of $ecithin granu$es to assist e!u$sification of fats 0ap$e syrup -.D.S 1 teaspoon 2&ui$d up to this dose s$o"$y3
P,tting t$is re'i%e in t$e *ridge *&r 1D2 $&,r im%r&0es t$e *la0&,r . CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
T! I FIS! SOUP ON NOOD#ES
1?18
# U N C !
1 "ho$e sprig of fresh coriander 1 ta&$espoon of ground ginger /hi$$i po"der to taste > c$o%es of gar$ic 2 pints of $o" fat coconut !i$k 1.? pints of fish or %egeta&$e stock 0onkfish, iger pra"ns, Ba&y s*uid Sugar snap &eans 1<<g Pour o%er cooked %er!ice$$i nood$es 3<<g Fry your fish lightly in the garlic, chill and ginger. %dd the stock and the coconut milk and simmer for $# minutes whilst you cook the noodles. erve.
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
"ED#EY OF RO STED 5EGET B#ES @BRUS!ED 4IT! OI#A B88 INC#UDING 4!O#E C#O5ES OF G R#IC- UBERGINESCOURGETTES- S4EET POT TOES @ NDDOR Y "A) #&+ *at %r&tein s&,r'e D I N N E R
)u&ergines 1?<g, courgettes 1?<g, s"eet potato, 1?<g, turnips 1?<g, onions 3<<g, ? c$o%es gar$ic, 2 chicken &reasts or e*ui%a$ent, 1 ta&$espoon of o$i%e oi$ ?oughly chop the vegetables and place on a baking tray with a light dri88le of olive oil. eparately grill whatever low fat protein source you7ve chosen until done.
B N N S N C 3
ND STR 4BERRY S! 3E
281
1 &anana 2?<g of stra"&erries, cored and ha$%ed ?<<!$ of thick app$e 7uice Blend ingredients together with a few ice cubes and serve
TOT #9 2626
Page 1B England Fitness Team
D Y 12
C #ORIES 8BB
F T FREE "UFFINS 4IT! NUT BUTTERS ND BE NS B R E 3 F S T

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC 2 fat free !uffins 2@?= fat free3 Kut &utters 2a$!ond spread, sunf$o"er seed spread3 Protein shake 3<g of po"der 1 tin of $o" sugar, $o" sa$t &aked &eans
S # DS- '$&&se *r&m t$e *&ll&+ing9 # U N C !

2 tins of tuna or e*ui%a$ent protein "ith each sa$ad :ar! &rocco$i, red pepper and sesa!e /hickpeas "ith peppers and to!atoes Spiced $enti$s "ith !i(ed green %egeta&$es Bro"n rice and citrus fruit una, a%ocado and to!ato 0i(ed green $ea%es 2prefera&$y organic3 Her& sa$ad, ha%e "ith 3 s$ices of toasted rye &read CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
=;B
C!IC3EN 4IT! 4I#D "US!ROO"S D I N N E R
882
3<<g of chicken stock 2 free6range skin$ess chicken &reasts 1<g of unsa$ted &utter 2<<g of !i(ed fresh !ushroo!s 6 shiitake, oyster, and &utton 1 $arge onion, 1 pack of dried !ushroo!s 3<g 3?<g of &io yoghurt -resh$y ground &$ack pepper :i$d rice or /a!argue red rice, 1?<g Bring the stock to a boil in a shallow pan, add the chicken breasts and cook for "# minutes, remove the chicken once cooked and add to the stock the small amount of butter, onion and mushrooms and cook. Aext remove half the mixture and blend adding the yoghurt, then return this mixture to the pan and warm through. lice the chicken and serve on a bed of wild rice, spoon over the sauce to taste.
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC BUC34!E T P NC 3ES 4IT! B N N OR NO< DDED SUG R SPRE D S N C 3

>o5 f$our, use "ho$e!ea$ if you can#t find &uck"heat >o5 rice !i$k 3 "ho$e free range eggs 2 &ananas Mix the flour, rice milk and egg together, cook mixture in non+stick pan. erve with chopped banana, organic coconut and fresh lemon )uice
;2=
TOT #9 2662
D Y 16
C #ORIES 81B
#O4 F T SOY OR EUORN S US GES B R E 3 F S T

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC > $o" fat soya or *uorn sausages "ith 1 tin of $o" sa$t and sugar &eans on 1<<= rye &read, > s$ices. ;se $o" fat !eat sausages if you don#t $ike the soya ones.
# "B ND 5EGET B#E 3EB B @#E NEST CUTA ON BRO4N RICE ND #ENTI#S # U N C !
1?1B
Eo5 of fresh cu&ed $a!& chunks )ssorted chunky chopped %egeta&$es. onions ?<g, courgettes ?<g, peppers ?<g and so on Ke&a& sticks 2soaked in "ater3 1F?g &ro"n rice, 1?<g $enti$s %lternately skewer the sticks with chunky pieces of vegetables and lamb then place them in barbecue sauce to marinade. Aext barbecue or grill them until done. *ook the rice and lentils as instructed on the packet. *over in remainder of barbecue sauce but cook the sauce through first as it7s had raw meat in it. Barbecue sauce made from $(' ketchup, $(' lemon )uice, $(' honey with plenty of garlic, soy sauce and herbs to taste.
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC TE> "E> PPRO C! < S NT FE C!IC3EN F FIT S D I N N E R 1?B

?<<g &one$ess, skin$ess chicken &reasts 1 red onion, 1 green pepper 31> cup of sa$sa or picante sauce, E ta&$espoons $i!e 7uice 3 c$o%es gar$ic, !inced 2 teaspoons chi$$i po"der, 1 teaspoon dried oregano 112 teaspoon ground cu!in, sa$t, fresh$y ground &$ack pepper Lo" fat sour crea!, chopped to!atoes and hot peppers 1 ta&$espoon cano$a or o$i%e oi$ E torti$$as /ut the chicken into fine strips. )dd the onion, gar$ic, green peppers, sa$sa, $i!e 7uice, her&s and spices in a &o"$, stir and p$ace in the fridge for an hour or $onger. Heat the oi$ in a pan and add the chicken !i(ture and cook unti$ ready. Pour !i(ture into prepared torti$$as and add toppings. Ser%e i!!ediate$y. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
FRES! FRUIT S # D- 4IT! ORG NIC P# IN YOG!URT

5ariety t& in'l,de tr&%i'al s&*t *r,its as +ell as $ard *r,its
;26
S N C 3
?<g pineapp$e, ?<g !ango, ?<g !e$on, ?<g grapes, ?<g ki"i, ?<g app$e, ?<g pears, ?<g &anana, ?<g $ychees, and ?<g fruit 7uice erve with "!#ml low fat yoghurt
TOT #S9 2886
D Y 18
C #ORIES 828
B R E
K
RYE OR "U#TI<GR IN TO ST 4IT! S RDINES ND GRI##ED TO" TO

> s$ices of rye &read 1 tin &* sardines @2??gA and 12?g &* grilled t&mat& 112 tin of &aked &eans 3oast the bread, warm the beans and sardines. erve
F S T
BUTTER BE NS G BROCCO#I 4IT! #"ONDS G DUC3 BRE ST B8= # U N C !

1 duck &reast, season "ith &$ack pepper 1F?g of &rocco$i 1 tin of &utter &eans F?g of a$!onds 2 oranges ?oast the duck breasts on a bed of oranges. Boil the broccoli. Bnce the duck breasts are cooked, put the butter beans into the sauce and lightly fry on the cooker. ?emove and serve the duck breast, butter beans and broccoli, cover in )uice. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
SOUT!4ESTERN B# C3 BE N S # D D I N N E R
112 tin of chickpeas 1 can &$ack or other &eans, rinsed and drained 112 green pepper 1 cup of corn or another type of &ean 1 chopped to!ato 112 fine$y chopped red onion 3 ta&$espoons $i!e 7uice, 1 ta&$espoon cano$a oi$ 1 ta&$espoon "hite6"ine %inegar 1 ta&$espoon soy sauce, 1 teaspoon sugar or honey 2 teaspoons chi$$i po"der, 1 teaspoon gar$ic po"der -resh$y ground &$ack pepper Hot pepper sauce to taste *ombine ingredients well and serve CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
88=
C!OCO# TE BRO4NIES S
N C 3 1<<g of p$ain high cocoa organic choco$ate 1<<g of pitted prunes 3 t&sp. "ater > egg "hites 2<<g of $ight &ro"n sugar 1 tsp. sa$t 162 tsp. %ani$$a essence E?g p$ain f$our, 2?g of chopped "a$nuts Best %&st +&r(&,t +it$ %r&tein s&,r'e
88?
Melt the plain chocolate in a bowl placed over a saucepan of simmering water. Puree the prunes with the water in a li4uidi8er until smooth. 1n a separate bowl mix together the prune puree, egg whites, sugar, salt and vanilla essence. %dd the melted chocolate and stir until smooth. Fold in the sieved flour. pread the mixture into a lightly oiled $!cm s4uare tin. prinkle with the walnuts. Bake at $&# for 1 hour. -hen cool cut into 9 s4uares. Dont eat it all at once! 6ave with a protein shake.
TOT #9 228B
D Y 1;
C #ORIES B1?
B R E 3 F
#O4 F T COTT GE C!EESE ND S"O3ED S #"ON ON #O4 F T B GE#S
> $o" fat &age$s ha$%ed and toasted 1 2?< !$ pot of e(tra $o" fat cottage cheese 2?<g of s!oked sa$!on 1 "ho$e $e!on S -resh$y crushed &$ack pepper T I* t$is is t&& m,'$ sa0e s&me *&r a sna'( later CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
CR B S # D # U N C !
1 a%ocado 1 orange 1 packet of "atercress 1 red pepper 1 tin of fresh cra& 1o5 pra"ns cooked 112 cucu!&er Lo" fat dressing 2<<g pear$ &ar$ey, cooked
B=?
*ook the pearl barley, chop and combine the other ingredients. erve. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
GRI##ED C!IC3EN BRE ST 4IT! #I"E ND CORI NDER YOG!URT D I N N E R

2 chicken &reasts 2 "ho$e $i!es 1 pot of $o" fat &io yoghurt 112,& of ne" potatoes Sprig of "ho$e coriander 3 gar$ic c$o%es
812
Marinade the chicken breasts in the )uice and 8est of one whole lime and crushed garlic cloves. Leave in fridge for at least an hour, ideally overnight. Finely chop the coriander into the yoghurt and add the juice and diced flesh of the other lime, sprinkle paprika and turmeric on top. Set aside. Grill two chicken breasts turning frequently. Serve with lime and coriander, yoghurt and new potatoes.
_______________________________________________________ FRO7EN YOG!URT S N C 3

1.? pot of p$ain &io acti%e yoghurt F dried apricots diced fine$y 4oasted ha5e$nuts >?g Put all the ingredients together and free8e.
;8=
TOT #S9 226B

D Y 1=
C #ORIES BB;
B R E 3 F S T
" C3ERE# ON TO ST- NY NON<4!E T 5 RIETY

112 packet of s!oked peppered !ackere$ or 2 chicken &reasts cooked in any "ay 2 s$ices of non6"heat toast, e.g. rye -ro5en peas, Eo5 Her&s and spices to taste
S # D NICOISE # U N C !
><<g of tuna in "ater, drained 6 if you $ike the! add a fe" ancho%ies 3 eggs 6 1 "ho$e and 2 "hites 1 ta&$espoonfu$ of capers 1<<g of cooked green &eans 1 packet of ce$ery Dressing. 1 ta&$espoonfu$ of f$a(seed oi$ 2 ta&$espoonfu$s of %inegar 2!i( cider and &a$sa!ic3 1 teaspoon of !ustard 1 c$o%e of crushed gar$ic > ripe to!atoes -resh$y ground &$ack pepper to taste, ser%e "ith 1@?g of $ong6grain )!erican &ro"n rice
==6
SPICED #O4 SUG R- #O4 S #T B 3ED BE NS4IT! GRI##ED PI#C! RDS ND G R#IC ND "I>ED #E F ND TO" TO ORG NIC S # D D I N N E R
1 $arge tin of pi$chards or 2 tins of sardines "ith 2 c$o%es of gar$ic crushed on top 1 tin of &eans "ith added spices and her&s 1 packet of organic sa$ad $ea%es and to!atoes Dressing to taste
1?2=
#O4 F T ICE CRE " OR TOFUTTI OR OT!ER SOY ICES

Ser0e +it$ alm&nd rata*ias
682
S N C 3
3hese low fat ice+creams can be found in most supermarkets, as can almond ratafias. 5se around $"#g per serving. 6ave with " apples.
TOT #S9 2661
D Y 18 B CON ND TO" TOES ON TO ST B R E 3 F S T

> rashers of tri!!ed &acon or turkey rashers 2or use a co!&ination3 > ripe to!atoes, ha$%ed > s$ices of toast Grill the bacon or turkey rashers and tomatoes. 3oast and lightly butter the bread.
C #ORIES 888
SPICED #ENTI#S 4IT! "I>ED GREEN 5EGET B#ES # U N C !

><<g of !i(ed $enti$s 1 pint of chicken stock 1 teaspoon of chi$$i po"der 1kg of !i(ed green %egeta&$es roasted in her&s and a $itt$e o$i%e oi$ B$ack pepper and sa$t to taste 3<<g courgettes, 3<<g peppers, 3<<g au&ergine and 1<<g fresh chi$$is Put the lentils, stock and spices into a pan and boil until tender CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
1168
POT TO- ONION ND G R#IC B 3E) FRES! FIS! ND S # D D I N N E R

>6? !ediu! potatoes thin$y s$iced 263 onions, ringed > c$o%es of gar$ic, chopped fine$y 2 fresh fish, e.g. trout, red !u$$et, any you fancy, appro(. 3<<g Large !i(ed sa$ad
82;
"I>TURE OF DIFFERENT FRUITS S N C 3

> different pieces of fruit, i.e. ki"i, pineapp$e and app$e, ser%ed "ith $o" fat yoghurt 2?<!$
;?6
TOT #9 26;?
D Y 1B
C #ORIES 811
B R E 3 F S T
B N N "I#3S! 3E 4IT! SEP R TE NON<4!E T BRE 3F ST CERE # 4IT! NON OR D IRY "I#3
1 &anana 1 pint of !i$k 2oat, rice, soya, or nor!a$ ski!!ed3 1 scoop of protein po"der 3<g &$ended together
$ =%?GC serving of non+wheat breakfast cereal with more non+dairy milk CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
FENNE#- 4 TERCRESS- OR NGE SEG"ENTS ND FRES! P RS#EY Ser0e +it$ &at'a(es and '$i'(en # U N C !
2 chicken &reasts > oatcakes 1 fenne$ root or chopped ce$ery 2?<g "atercress 2 oranges, 1<<g fresh pars$ey
=8B
C!INESE C!IC3EN ND C S!E4 NUTS D I N N E R

2 chicken &reasts thin$y s$iced -resh$y chopped ginger ><g -resh$y chopped gar$ic 2 c$o%es 2 handfu$s of cashe" nuts ?<g of pineapp$e 7uice 0i(ed %egeta&$es of your choice ?<<g Beansprouts 1<<g 1 ta&$espoon of soya sauce Brocco$i 1<<g /hinese fi%e spice 2generous pinch3 /arrots 1<<g 2 teaspoons of sesa!e oi$ 0ushroo!s 1<<g 3<<g of nood$es 2rice or egg &ased CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
12?1
#O4 F T FRO" GE FR IS 4IT! DDED FRES! STR 4BERRIES S N C 3

1 pot of $o" fat fro!age frais 22?<!$3 1 punnet of fresh stra"&erries
8;6
TOT #9 2628
D Y 2? C #ORIES CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC SO 3ED "UES#I B81 B 113g rice f$akes, 8?g !i$$et f$akes R 2?g of !i(ed seeds 2sunf$o"er, $inseed and sesa!e3 E 33g of !i(ed dried fruit 6 apricots ><g, prunes 3<g and dates 3<g
2?g of !i(ed nuts 2a$!onds, "a$nuts and &ra5i$s3 1 ser%ing of "hey protein Mix the ingredients together and store in a glass airtight container. Fill a bowl to the desired level and soak with filtered water for at least $! minutes S or overnight. T erve with rice milk, oat milk, soya milk or yoghurt. %pprox. "!#ml per serving CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
3 F
BE N CURRY # U N C !
1 pot of reduced fat coconut !i$k 2<<g of !i(ed s"eetcorn and peas ?<<g of cooked &eans 2kidney, chickpeas, &utter&eans3 2 c$o%es of gar$ic, 1 teaspoon coriander, 1 teaspoon cu!in Handfu$ of fresh coriander > onions 1 tin of chopped to!atoes 1 teaspoon of ginger Fry the onions and garlic till soft, then add the spices, tomatoes and beans and heat through.
B?6
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC 5OC DO ND TUR3EY TORTI## S 4IT!CUCU"BERB# C3< EYED BE NS ND #I"E FUICE) S4EET POT TO ND SPIN C! B 3E 4IT! FI#O P STRY CRUST D I N N E R
1 a%ocado 3 $arge turkey &reasts E torti$$as 112 cucu!&er 1 tin of &$ack6eyed &eans Juice fro! 2 $i!es 2 s"eet potatoes, 1 $arge packet &a&y spinach, fi$o pastry 1 packet
1?=2
Fry the turkey in Mexican spices, cook the tortillas, serve with low fat fromage frais. tir the black+ eyed beans in with refried beans and lime )uice, heat through. *hop the baby spinach and sweet potatoes, add an e4ual amount of soy sauce and balsamic vinegar, put mixture in a baking dish, put the filo pastry on top and bake for '# minutes at $&#+"##. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
TINNED B# C3CURR NTS ND STR 4BERRY BIO CTI5E YOG!URT S N C 3

1 tin of &$ackcurrants in o"n 7uice 2<<g 112 pot of &io acti%e stra"&erry yoghurt 2?<g 1 scoop of protein po"der /runchy cerea$ ?<g
8?6
TOT #9 26;2
D Y 21 C #ORIES CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC B BRE 3F ST RICE 1?1; R 1 Bo"$ of cooked &ro"n rice per person "ith a !i(ture of the fo$$o"ing ingredients. E Kuts and seeds F?g 3 F S T
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC Desiccated coconut 2<g Pinch of nut!eg Dat !i$k, rice !i$k, fruit 7uice or soya yoghurt ) !i(ture of dried, ste"ed and chopped fresh fruit 2?<!$
EUINO - C S!E4 NUT ND 5EGET B#ES # U N C !

1F?g of &rocco$i 1 courgette 112 red pepper 1 $arge carrot 1<<g of green &eans 2 sticks of ce$ery 1 $eek 1<<g of "ho$e cashe"s 2<<g of *uinoa or other "ho$e grain such as rice and $enti$s !i(ed Sauce. Juice of 1 "ho$e $e!on Juice of 1 "ho$e orange 112 tu&e of to!ato puree 1 tsp of paprika, ginger, ground coriander, so!e grated $e!on rind, pinch of nut!eg erve with $(" pot low fat humus CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
B22
C! R<GRI##ED C!IC3EN 4IT! SPICY- #O4 F T ND SUG R FREE " RIN DE) SER5E 4IT! BRO4N RICE ND EUINO @8?H E C!A D I N N E R
/ook ?<<g $ong grain )!erican rice @Y&,1ll ,se 28?g n&+- 18?g t&m&rr&+A 0arinade sauce consisting of. 1 ta&$espoon of :orcester sauce 1 ta&$espoon of ta!arind sauce > c$o%es of gar$ic 1 ta&$espoon of o$i%e oi$. 1 ta&$espoon of honey 0i(ed her&s 1 teaspoon of chi$$i pepper
B88
Place ' chicken breast fillets into marinade overnight. Grill and serve with rice and 4uinoa . Marinade not used can be heated up thoroughly and served as sauce with the rice CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
F T FREE "UFFINS 4IT! B#UEBERRIES S N C 3

2 fat free !uffins 1 punnet of fresh &$ue&erries 2<<!$ of $o" fat fro!age frais !i(ed "ith 1 scoop of protein po"der
;;6
TOT #9 28B?
D Y 22 C #ORIES CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC RICE S"OOT!IE =88 B R 2 &ananas E 1 pinch of nut!eg 3 F S T

1?<g cooked rice 2sa%ed fro! the night &efore3 Soya or rice !i$k 2?<!$ Scoop of protein po"der 3<g
Blend the ingredients until desired consistency, add a few ice cubes as you do so. Pour into a glass and eat as you would a yoghurt CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
C!IC3PE S # D 4IT! PEPPERS ND TO" TOES # U N C !

> $arge tins of chickpeas drained and "ashed E !i(ed peppers 8 ripe to!atoes Dressing. 2 ta&$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.
1?2=
*hop and mix all ingredients together. erve. 5se rest as a snack later. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
BROCCO#I ND S"O3ED S #"ON B 3E D I N N E R

1 medium onion 3<!$ rice f$our 2!$ nut!eg, &$ack pepper 2?<g s!oked sa$!on 2?<g of &rocco$i f$orets 3<<!$ soya !i$k 1 teaspoon of $e!on rind 2?<g cooked red kidney &eans opping. 8?g !i$$et f$akes ??g !i(ed ground nuts 3<g &ro"n rice f$our 2 dessert spoons of f$a(seed oi$ 2 ta&$espoons of !i(ed seeds
B28
*hop the onion and cook with the broccoli in $9#ml of boiling water until tender. 2rain and keep the cooking li4uid. Put the rice flour in a pan and mix into a smooth paste using a little of the soya milk. %dd the remaining soya milk and the stock from the vegetables made up to $9#ml with water. Bring to the boil, stirring constantly, then lower the heat and simmer for " minutes. %dd the nutmeg, lemon rind and pepper, then the vegetables, beans and smoked salmon which should be broken into pieces poon the mixture into a large dish or some smaller dishes if it7s for a dinner party. Place the millet flakes, rice flour and ground nuts in a bowl and rub in oil by hand. pread the topping over the vegetable and salmon mixture and scatter the mixed seeds over the surface. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
S N C 3
Page 2B
he 7uice fro! > $arge 7uicy oranges "ith a handfu$ of a$!onds 'at this "ith 2 &ananas
;61
TOT #9 22B1
England Fitness Team
D Y 22 C #ORIES CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC T!E FU## "ONTY B28 B R 3 rashers of $ean &acon or turkey rashers E 3 s$ices of toasted &read 3 F S T
112 tin of &eans 2 "ho$e free range organic eggs inned to!atoes 1 tin 0ushroo!s $ight$y fried in "ater and gar$ic 6 2<<g, 2 c$o%es gar$ic o!ato 7uice and her& teas Grill the bacon, toast the bread, heat the beans through, poach the eggs, fry the mushroom in the garlic and serve. 3his is great for post match morning. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
TUR3EY S ND4IC!ES # U N C !
11B8
2 s$ices of rye &read, 2 s$ices of Burgen or other "ho$e grain &read 3 turkey &reast fi$$ets cooked in onion and gar$ic Lo" fat cheddar cheese ?<g 0i(ed sa$ad $ea%es 2?<g Lo" fat !ayonnaise, ho!e6!ade 2 egg yo$ks, 1 ta&$espoon o$i%e oi$ or &ought reduced fat !ayo. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
RED #ENTI# G BEEF C SSERO#E D I N N E R

2 teaspoons of oi$ 1 onion chopped 2 crushed gar$ic c$o%es 2<<g of red $enti$s 1 112 pints of fi$tered "ater 2 %egeta&$e stock cu&es 1 red pepper, 1 ye$$o" pepper, 2 courgettes, 2 carrots, 1<<g shiitake !ushroo!s 1 s!a$$ au&ergine 3<<g of pri!e tri!!ed &eef steak !ince 1 g$ass of red "ine
8?6
6eat the oil in a large non+stick saucepan or pressure cooker. *ook the onions, garlic and beef to seal in the flavour for around !+< minutes. %dd the lentils, water, stock and wine. Bring this mixture to the boil, stirring to dissolve the stock and cook for a further '# minutesD alternatively cook in the pressure cooker for ' minutes and then remove from the heat. %dd the vegetables and cook until they and the meat are tender. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
S N C 3
C RROT C 3E @FO##O4 B N N C 3E RECIPE REP# CING B N N S 4IT! C RROTSA @6 ser0ingsA

'(act$y the sa!e as &anana cake recipe &ut add carrots instead 2see day @ snack3.
6B6
TOT #9 2626
D Y 26
C #ORIES 8B1
B R E 3 F S T
! " ND C!EESE ON TO ST
> s$ices of e(tra $ean ha! 2e*ui%a$ent to 1?<g3 > s$ices of toasted "ho$e!ea$ or 1<<= rye &read 2o5 of reduced fat cheese Ho!e6!ade to!ato ketchup 112 tin of $o" sugar $o" sa$t &aked &eans =ightly toast one side of the bread and turn, place the low fat cheese on the other side and grill until golden brown, add the ham and ketchup. Flavour with -orcester sauce.
# RGE "I>ED BE N S # D # U N C !
=;6
2 tins of !i(ed &eans, drained and "ashed Se$ection fro! $ist of sa$ad %egeta&$es Dressing of choice 2$o" fat3 .2 hard &oi$ed eggs 1 tin of tuna 2 s$ices of rye Mix ingredients together and serve with oatcakes, ?yvita and low fat humus or aubergine spread. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
T! I GREEN FIS! OR C!IC3EN CURRY D I N N E R

1 ta&$espoon of o$i%e oi$ 162 onions fine$y diced ?<g of hai green curry paste 112 pint of reduced fat coconut !i$k 2?<g of chunky fish or chicken, e.g. cod, !onkfish 2<<g of &ro"n rice Arated 5est of 1 $i!e Put a pan of rice on the boil. 6eat the oil in a pan and add the onion and garlic, cook until slightly caramelised. %dd the curry paste and coconut milk and simmer for around $# minutes. %dd the fish or chicken and cook. erve the curry on top of the rice and garnish with fresh coriander and the lime 8est. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
1?8;
#O4 F T CUST RD ON #O4 F T "UFFIN S N C 3
818
Mix up $ sachet of low fat custard powder and serve with a low fat muffin. %dd $serving of whey. lice a banana on top to taste.
TOT #9 228;
D Y 28 C #ORIES CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC B TO STED B N N ND PE NUT BUTTER S ND4IC!ES 882 R E > s$ices of "ho$e!ea$ toast 3 F S T
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC 3 &ananas Peanut &utter 2organic3 1 scoop of protein po"der !ade as a separate drink
RICE 4IT! ! DDOC3 ND PE S # U N C !

3?<g of "i$d rice 1 pint of %egeta&$e stock ><<6?<<g of haddock fi$$et 2<<g fro5en peas -resh$y ground &$ack pepper 2 s$ices of rye &read on the side
B?8
Place the rice in a large pan with the stock and bay leaf, bring to the boil and cook for $! minutes. %dd the haddock and peas and cook for a further ! minutes until all the li4uid has been absorbed. tir to break up the fish. erve with home+made ketchup and a salad of your choice. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
BRO4N RICE- "I##ET ND EUINO @1D2RDA 4IT! "I>ED "US!ROO"S @S!IIT 3E- OYSTER ND BUTTONA- PEPPERS- S! ##OTS D I N N E R
Ser0e +it$ miCed sea*&&d %latter ?<g &ro"n rice, ?<g !i$$et, ?<g *uinoa 1<<g shiitake, 1<<g oyster, 1<<g &utton !ushroo!s 1 $arge pepper, E sha$$ots, > c$o%es gar$ic 1< $arge pra"ns, 1 tuna steak, > fresh sardines *ook !#g each of rice, millet and 4uinoa according to directions on packet. 1n a separate pan cook the shallots, peppers and mushrooms, mix in olive oil. Bven roast prawns, tuna steak, fresh sardines and other types of fish in garlic, lemon )uice and assorted herbs., CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
B;=
#E"ON SORBET S N C 3
> $e!ons 1.? sachet of rapid reco%ery > ta&$espoons of !i(ed sugar 2!ap$e, honey, -DS, sucrose3 Blend the ingredients together and free8e. =eave to stand for $# minutes before serving. Best eaten %&st training &n a $&t s,mmer1s day)
;=?
TOT #9 2626
D Y 2;
C #ORIES 1?B8
B R E 3 F S T # U N C !
2 PO C!ED EGGS- BE NS ND S US GES

Poach " eggs and warm a whole tin of healthy beans. Grill two sausages .soya or 4uorn/. erve with " slices of toast and a berry smoothie. $<!g of mixed berry fruits and grape )uice with yoghurt in a mixer.
SOUP < C!OOSE FRO" SE#ECTION

ee soup recipe section for various soups and methods of preparation. 5se 9 tins of Baxters 6ealthy eating soup. erve with oat cakes, pitta and humus, i.e. 9 oatcakes, $ wholemeal pitta and a small pot of humus.
82B
C!IC3EN- TUR3EY ND BEEF "UNGO D I N N E R

2?<g chicken fi$$ets diced 2?<g turkey &reast fi$$ets diced 2?<g e(tra $ean steak !ince 36> c$o%es of gar$ic 263 onions Sa$t, pepper and spices to taste
1?28
Cat the mixture in a pitta bread or add to a non+wheat pi88a base. pread the pi88a base with tomato puree and add a little cheese. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
B N N S N C 3
ND P P Y S"OOT!IE
868
2 fresh &ananas 1 fresh papaya 2 cups of fresh orange 7uice 1 ser%ing of "hey Put ingredient together in blender, blend and serve.
TOT #9 2812
D Y 2= C #ORIES CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC POT TO P NC 3ES 888 B 2 free range organic eggs R 1?<!$ of fi$tered "ater E 1 onion 3 F S T
0i(ed chopped her&s ??g rice f$our 2??g grated potato 2s"eet or other3 S!a$$ a!ount of o$i%e oi$ to coat the pan /hopped cooked chicken &reast, 2 s$ices of rye &read
Mix all the ingredients together except the oil. Fry the mixture as a whole pancake for $#+$! minutes. %dd the chopped chicken to the mixture whilst it is still a little runny on top. 3urn the mixture once the chicken has set and cook for another $# minutes. Cat with " slices of toasted rye bread. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
GREE3 P ST S # D # U N C !
1,& of spinach fettuccine cooked. 112 cup of chicken or %egeta&$e &roth 2 ta&$espoons of o$i%e oi$ 2 ta&$espoons &a$sa!ic or "hite "ine %inegar 3 c$o%es gar$ic 1 teaspoon of dried &asi$ 1 teaspoon of dried oregano >o5 feta cheese, > cherry to!atoes 8 ounces spinach, "ashed dried and chopped 1 cucu!&er "ashed and chopped 1 red onion Mix all ingredients together and serve. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
112B
RICE- PE S ND BE NS D I N N E R
1F?g of /a!argue red rice 1F?g of peas, fro5en 1 tin of &aked &eans
B?=
*ook the rice in vegetable stock, a dash of soya sauce and a dash of -orcester sauce. %fter "!+'! minutes add the fro8en peas for ' minutes. erve with a tin of cold baked beans and herbs CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
GRI##ED PE RS ND #O4 F T FRO" GE FR IS S N C K

' ripe pears halved and grilled until lightly brown % pot of low fat fromage frais
8;6
TOT #9 2688
D Y 28 C #ORIES CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC B !O"E<" DE "UES#I ;88 R 0i(ed grains. oats, &ar$ey and !i$$et f$akes, *uinoa 1<<g E Drganic raisins 2?g
0i(ed organic nuts. 3 &ra5i$s, 1< ha5e$nuts 3 Lecithin granu$es 1 ta&$espoon F 1 scoop of "hey protein Dat !i$k, rice drea!, soya !i$k or &io6acti%e yoghurt 2?<!$ S /hopped app$e T Banana f$akes or !ap$e syrup to taste. 2?g Mix all ingredients together add milk and serve. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
!E #T!Y BURGERS
1?B?
1 onion fine$y diced # E<<g of e(tra $ean !inced &eef U > egg "hites N 1 red onion C -our s$ices of reduced fat cheese ! 2 ta&$espoons of $o" fat fro!age frais 2 !ediu! to!atoes 1 ta&$espoon of %ery $o" fat !ayonnaise > "ho$e!ea$ ro$$s 2 $itt$e ge! $ettuces fine$y diced Mix 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. CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
GINGER ND OR NGE C!IC3EN D I N N E R
1?82
?<<g of skin$ess chicken Juice of 1 orange 2 inches of fresh ginger 2 teaspoons of dried or fresh thy!e 1 ye$$o" pepper, 1 red pepper, 1 red onion Soy sauce 2<<g of fresh or tinned pineapp$e Mix the diced chicken, garlic, orange )uice, soy sauce and ginger together and marinade overnight. *ook the chicken mixture in a pan and add the rest of the ingredients until lightly cooked. erve . CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
!E #T!Y STRUDE# B# C3BERRY ND PP#E
;61
1 112,& of cooking app$es, 2?<g of &$ack&erries 1 ta&$espoon of organic honey E ( 1o5128g sheets of fi$o pastry 2 !ediu! eggs 1 $e%e$ spoon of icing sugar Handfu$ of pine nuts 8ani$$a essence, 1 teaspoon Preheat oven to "##. Peel E core apples, put with blackberries into a saucepan with 9 tablespoons of filtered water, simmer until soft and pulpy. =ay a sheet of filo pastry on a floured work surface and brush with the beaten egg then lay another piece of filo down as a base for the sauce. Put around a third of the fruit mixture onto this base leaving a gap of around $ inch. ?epeat this process with the remaining fruit mixture and pastry finishing with the apple mixture. tarting from the longest end, carefully roll up the preparation, fold down the ends to seal the strudel, using the beaten egg mixture as desired. Place in the oven for "!+'# minutes. 2 Ser0ings eat t$e rest t&m&rr&+
TOT #9 2661
INFOR" TION FOR S!OPPING #ISTS

he fo$$o"ing shopping $ist is an ingredient guide to the entire 28 days of shopping, &roken do"n "eek &y "eek. 4ough *uantities ha%e &een gi%en, ho"e%er !any of the portion si5es "i$$ depend on ho" !any peop$e you are shopping for so these are $eft &$ank. 0any of the ite!s $isted here !ay a$ready &e present in your kitchen, &ut "e presu!ed that you "ere starting fro! scratch. ,nitia$$y the in%est!ent into this ne" "ay of eating "i$$ &e *uite high due to the a!ount of different and %aried ingredients in%o$%ed in the recipes. )s the "eeks go on, ho"e%er, this "i$$ decrease. So!e of the !ea$s cou$d feed !ore than one person, "hi$st so!e are designed for a sing$e portion. he !enu p$ans presuppose a high $e%e$ of physica$ stress is &eing p$aced on the &ody and the !acronutrient profi$es ref$ect this. he !enus a$so presuppose that a certain a!ount of additiona$ feeding "i$$ &e taking p$ace in the for! of proteins, !ea$ rep$ace!ents and post "orkout reco%ery drinks as part of your supp$e!entary !ea$ re*uire!ents . he e(act *uantities of this additiona$ feeding fro! supp$e!enta$ sources "i$$ depend on "hich particu$ar phase of nutrition you are on. 4e!e!&er feed&ack is essentia$ to !ake these !enus as successfu$ as possi&$e, so infor!ation regarding any recipes or difficu$ties e(perienced is "e$co!e.
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?<g stoned dates.
Dressings
1 &ott$e of. f$a(seed oi$, &a$sa!ic %inegar, "ho$e grain !ustard, e(tra %irgin o$i%e oi$, soy sauce, $e!on 7uice, :orcester sauce, cider %inegar, reduced sugar to!ato ketchup.
Tinned *&&d
1 tin of &$ack6eyed &eans, > tins to!atoes, > tins of reduced sugar &aked &eans, 1 tin pinto &eans, 1 tin s"eetcorn, > 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$$on cu&es, 1 pot of green pesto, 1 7ar of o$i%es, 2 pots of hu!us, s!a$$ 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! 2depending on taste3, 2 packets of feta cheese, 8 s!a$$ or 3 $arge pots of &io6acti%e $i%e organic yoghurt 2$o" fat3, 1 s!a$$ tu& $o" fat fro!age frais, 1 packet organic &utter.
Pr&tein
E chicken &reasts, E !ediu! tins of tuna in "ater1&rine, E sa$!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$e free range chicken 2$arge3, 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$ic, onions 21kg3, fro5en peas 2$arge packet3, 1 packet fro5en spinach, red $enti$s, green $enti$s, organic carrots 21 packet3, 1 punnet of cherry to!atoes, 1 punnet ordinary or p$u! to!atoes, 1 $arge &ag of organic app$es, >6? &ananas, ?<<g !ushroo!s, !ange tout, 1 packet of ka$e, 1 packet of &ean sprouts, one $ettuce, one red or green pepper, 1 &ag sa$ad $ea%es, 1 &unch "atercress, 1 kg s"eet potatoes.

;n$ess other"ise stated, 1 standard packet of the fo$$o"ing.
Star'$y 'ar.&$ydrate
1 $oaf of 1<<= rye &read such as pu!pernicke$, 1 $oaf of 8oge$ &read 2any %ariety3, 1 packet of $o" fat !uffins, 1 packet of "ho$e!ea$ "heat f$our, 1 s!a$$ packet of cornf$our, 1 packet of risotto rice, egg or rice nood$es, 1 packet of po$enta and couscous if a$$ used. '(tra nuts and seeds if you are running $o", p$us an e(tra packet of a$!onds, "a$nuts and 7ars of nut or seed &utters 2e.g. cashe" or sunf$o"er3.
Dressings
:ho$e &$ack peppercorns, &aking po"der, 1 packet dried ,ta$ian her&s, dried thy!e, di$$ and &asi$, &ott$e of ta!arind sauce, S"iss %egeta&$e &oui$$on 2or other stock cu&es3, 1 tin of reduced fat coconut !i$k, chi$$i po"der, cu!in seeds, $i!e 7uice and sundried to!ato paste.
Tinned *&&ds
1 tin of pineapp$e in o"n 7uice, 1 tin kidney &eans, 2 tins of $o" sugar, $o" sa$t &aked &eans, 2 cans of chickpeas, 2 tins to!atoes, and 1 tin &$ack o$i%es.
5egeta.les and *r,it

> &ananas, oranges, tangerines, ki"i fruit, grapes 2and !i(ture of other tropica$ fruit $ike !ango and pineapp$e3, 1 punnet of stra"&erries, 1 packet of rasp&erries, fro5en Brusse$s sprouts, !i(ed dried fruit, 2 $arge 7acket potatoes, gar$ic and additiona$ onions 2if re*uired3, 1 $arge pack fresh and 1 packet dried !i(ed !ushroo!s 2inc$uding so!e shiitake !ushroo!s3, 1 "ho$e red ca&&age, 1 fenne$ root, > "ho$e $e!ons, 1 $ettuce, 1 punnet of cherry to!atoes, 1 punnet of %ine to!atoes, ? $arge &eef to!atoes, > courgettes, 1 au&ergine, 1 pack sugar snap peas, 1 head of &rocco$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$$ packet of goats !i$k cheese, 1 packet of ricotta, 1 packet of par!esan, 1 pint of "ho$e !i$k, 1 $itre soy !i$k, 1 $itre rice !i$k, 1 !ediu! pot of $o" fat soured crea!, > ?<< !$ pots &io6acti%e $o" fat p$ain yoghurt and 1 s!a$$ tu& of $o" fat fro!age frais if none $eft.
S,ndries
Dried apricots, dried prunes, !ore !ap$e syrup if needed, $o" sugar "ho$e fruit 7a!, 2 $itres thick uns"eetened app$e 7uice, 1 &ott$e hai fish sauce, %ani$$a essence and a$!ond e(tract if none a$ready in stores.
Pr&tein
8 skin$ess chicken &reasts, 263 peppered !ackere$ fi$$ets, F?g s!oked sa$!on, ?<<g of fro5en pra"ns, 2 &o(es of hea$thy eating eggs, !i(ed fresh fish of your choice 2you !ay "ish to get this fro! a fish!ongers3, fro5en haddock, $a!& chunk, $o" fat *uorn sausages, 2 tins sardines and 2 tins of tuna.

;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 if none $eft. )dditiona$ nuts and seeds if re*uired L check supp$ies of a$!onds, "a$nuts, ha5e$nuts and cashe"s.
Dressings and Sa,'es

Kut!eg, paprika, organic %egeta&$e stock, 1 &ott$e of chi$$i sauce 2any3, 1 &ar of organic high cocoa choco$ate 2!ini!u! F<=3, ancho%ies tinned in oi$, /o$!an#s !ustard, dried rose!ary.
5egeta.les and Fr,its

Ke" potatoes, ce$ery, > $arge 0editerranean to!atoes, 1 punnet ordinary to!atoes, 2 green peppers, 2 red peppers, 1 &ag of red onions, 1 &ag of ready to eat prunes, 1 pack sa$ad $ea%es, 1 pack &a&y spinach, 1 &ag fro5en peas1s"eetcorn, 2 a%ocados, 1 packet of "atercress, 2 $arge cucu!&ers, > courgettes, 2 au&ergines, 2 $eeks, > $arge s"eet potatoes, fresh green &eans, 1 ice&erg $ettuce, fenne$ root, 2 oranges, &eansprouts, &rocco$i, 1 &ag of organic carrots, !i(ed dried !ushroo!s, fresh &asi$, fresh coriander, fresh ginger, gar$ic, 1 punnet of stra"&erries, 1 punnet &$ue&erries, 2 &ananas, 1 un"a(ed $e!on, > $i!es, 2 app$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 233, 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 2><<g3 tin tuna in &rine1"ater.

2 $arge pots of $o" fat cottage cheese, 1 tu& of $o" fat soya ice6crea!, 1 $arge pot of $o" fat fro!age frais, 1$itre soya or oat or rice !i$k, ?<< !$s $o" fat &io6acti%e p$ain yoghurt and 2?<!$s $o" fat stra"&erry &io6acti%e yoghurt.
Tinned *&&d
1 tin chopped to!atoes, 1 tin s"eetcorn, 2 tins &$ack6eyed &eans, 1 tin chickpeas and 1 tin &utter &eans.
S,ndries
1 tin pineapp$e 7uice, 1 7ar capers, 1 packet a$!ond ratafia &iscuits, 1 tin reduced fat coconut !i$k, 1 pack desiccated coconut and check stores for $ight &ro"n sugar.
Page 2B England Fitness Team

;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$akes. 0ore nuts and seeds if re*uired L check supp$ies of cashe"s, a$!onds and pine nuts.
Dressings and Sa,'es

0ore &a$sa!ic %inegar 2if re*uired3, f$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 2fresh if you can find the!3, 1 tin to!atoes, 1 tin pineapp$e, 1 !ediu! tin tuna in &rine1"ater and top up stocks of Ba(ters hea$thy eating soups 2>3.

1 $itre of oat or rice or soya !i$k, 2?<g $o" fat cheddar, 2 packets of feta cheese, 1 s!a$$ pot of reduced fat !ayonnaise, and ?<< !$s $o" fat fro!age frais.
Pr&tein
2?<g s!oked sa$!on, turkey rashers, 2 &o(es of free range eggs, "ho$e roast turkey, 1 packet of s$iced ha!, fresh cod, haddock 2s!oked3, > tins of ye$$o" fin tuna, 2?<g $arge fro5en pra"ns, 1 fresh tuna steak, > fresh sardines, E chicken &reasts, turkey !ince, 2?<g turkey &reast and 1.2kg $ean pri!e &eef steak !ince.
5egeta.les and *r,its

Aar$ic, 2 kgs red onions, fro5en &rocco$i, 2?<g fresh &rocco$i, 12 !i(ed peppers, 8 ripe to!atoes, 8 oranges, 8 &ananas, 1 au&ergine, 3 courgettes, fresh shiitake !ushroo!s, fresh oyster !ushroo!s, ?<<g &utton !ushroo!s, 1 &ag sa$ad $ea%es, 1 &ag sha$$ots, dried !i(ed !ushroo!s, 1 pack carrots, 1 pack ce$ery, dried apricots, prunes, fro5en peas, s"eet potatoes, spinach, cherry to!atoes, > pears, 1 $i!e, ? un"a(ed $e!ons, 1 papaya, 1 punnet &$ue&erries, 1 punnet 22?<g3 fresh &$ack&erries, 1.? $&s cooking app$es.

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TRINITY RUGBY NUTRITION

Page 1 Trinity Fitness Team

Page 2 England Fitness Team

INTRODUCTION TO 28 D Y !IG! PROTEIN "E # ND S!OPPING #IST

Page 2 England Fitness Team

S # DS- SN C3S ND SNE 3Y 4 YS TO INCRE SE YOUR 5EGET B#E CONSU"PTION

Page 6 England Fitness Team

Page 8 England Fitness Team

INSTRUCTIONS9 !O4 DO I GET ST RTED:

Page ; England Fitness Team

D Y 1<28 !IG! PROTEIN "ENUS

"E T ND T!REE 5EG # U N C !

T!REE SEED TRI NG#ES @C,t int& 8- ,se 1)8 as a sna'(A

22?g )s re*uired 1.? ta&$espoons

ORG NIC PP#ES ND NUT ND SEEDS NDDOR #O4 F T BIO YOG!URT S N C 3

C #ORIES EGG 4!ITE O"E#ETTE =81

BUC34!E T O#I5E ND TUN S # D

B N N S ND NUT ND SEEDS NDDOR #O4 F T BIO YOG!URT S N C 3

C #ORIES !E #T!Y COO3ED BRE 3F ST 112?

S RDINES ON RYE BRE D # U N C !

#O4 F T YOG!URT ND FRUIT S N C 3

Page 1? England Fitness Team

C #ORIES S"OOT!IE @BERRY ND NUTA =B6

T Put ingredient into a blender, blend and serve CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

C #ORIES "E # REP# CE"ENT S! 3E 4IT! PORRIDGE B28

1D6 RO ST C!IC3EN @S3IN#ESSA- "I>ED GR IN TO" TO S # D- DIPS ND FRUIT # U N C !

SOUPS are an eC'ellent sna'(- try t$is re'i%e9 S N C 3

Page 12 England Fitness Team

CITRUS S"OOT!IE B R 1 "ho$e organic un"a(ed $e!on E ?<<!$ of "ater

826 S E,i'( salads. N T,na and t&mat&es

Page 12 England Fitness Team

C 1 fenne$ root, fine$y s$iced or &eetroot 3 Eo5 of fresh$y cooked pra"ns

England Fitness Team

0ushroo!s and to!ato

"E T @ NYA ND T4O 5EGET B#ES # U N C !

O5EN RO ST COD- "ON3 FIS!P# ICE OR OT!ER C!UN3Y FIS! D I N N E R

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC B N N ND 4 #NUT C 3E @',t int& 6 ,se 1)8 as sna'(A 8?8 S N C 3

Page 18 England Fitness Team

D Y 1? "I>ED FRUIT S # D- YOG!URT CRUNC!IE B R E

Page 1; England Fitness Team

Page 1= England Fitness Team

EGGY BRE D ND C!IC3EN B R E

EUIC3 FIS! PIE D I N N E R

Page 18 England Fitness Team

"I>ED ENERGY BRE 3F STS B R E 3 F S T

T! I FIS! SOUP ON NOOD#ES

Page 1B England Fitness Team

F T FREE "UFFINS 4IT! NUT BUTTERS ND BE NS B R E 3 F S T

S # DS- '$&&se *r&m t$e *&ll&+ing9 # U N C !

C!IC3EN 4IT! 4I#D "US!ROO"S D I N N E R

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC BUC34!E T P NC 3ES 4IT! B N N OR NO< DDED SUG R SPRE D S N C 3

Page 2? England Fitness Team

#O4 F T SOY OR EUORN S US GES B R E 3 F S T

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC TE> "E> PPRO C! < S NT FE C!IC3EN F FIT S D I N N E R 1?B

FRES! FRUIT S # D- 4IT! ORG NIC P# IN YOG!URT

TOT #S9 2886

Page 21 England Fitness Team

RYE OR "U#TI<GR IN TO ST 4IT! S RDINES ND GRI##ED TO" TO

BUTTER BE NS G BROCCO#I 4IT! #"ONDS G DUC3 BRE ST B8= # U N C !

#O4 F T COTT GE C!EESE ND S"O3ED S #"ON ON #O4 F T B GE#S

GRI##ED C!IC3EN BRE ST 4IT! #I"E ND CORI NDER YOG!URT D I N N E R

_______________________________________________________ FRO7EN YOG!URT S N C 3

TOT #S9 226B

S # DS- '$&&se r&m t$e &ll&+ing9 # U N C !