CALORIES / MACRONUTRIENTS PER SERVING
| Calories | Protein | Fat | Carb |
| 511 | 39g | 12g | 62g |
METHOD
Wash and cut the fennel into 2 inch pieces and boil in a pan of water for 15 minutes, drain and put to one side. In a separate pan fry the onions, crushed garlic and 3 anchovy fillets until soft then add the passata, tomato puree, water and chilli. Let it bubble away for 15 minutes then add the blanched fennel and tuna. Season with salt and pepper and let it simmer for a further 30 minutes, adding extra water if needed. Serve with pasta of your choice and a sprinkling of Parmesan cheese. Delizioso!
INGREDIENTS
Serves 4
2 tins of tuna in water
Large bunch of fennel (feathery stalks from bulb upwards, do not use the bulb)
1 large onion, finely chopped
700g jar of passata
3 anchovy fillets
2 tbsp tomato puree
2 cloves of garlic, crushed
300g wholewheat pasta
Pinch of chilli
Salt and pepper
Coconut or rapeseed oil
100-200ml of water
80g parmesan cheese to serve
These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.
FAT LOSS / SCULPT
| Meals before 5pm | Meals after 5pm | |
| Ectomorph | Yes | Yes |
| Ecto-Mesomorph | Yes | Yes |
| Mesomorph | Yes | No |
| Meso-Endomorph | Yes | No |
| Endomorph | Yes | No |
MUSCLE GAIN
| Meals before 5pm | Meals after 5pm | |
| Ectomorph | Yes | Yes |
| Ecto-Mesomorph | Yes | Yes |
| Mesomorph | Yes | Yes |
| Meso-Endomorph | Yes | Yes |
| Endomorph | Yes | Yes |