Fish and Chips with Avocado Dip

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
722 37g 37g 62g
 

METHOD

Pre-heat your oven to 200 degrees. Mix the sweet potato wedges with the rapeseed oil, rosemary sprig, 2 of the garlic cloves and some seasoning. Bake in the oven for 25-30 minutes until crispy. Mix the quinoa, chopped parsley, sesame seeds and some seasoning in a bowl. Whisk the eggs in another bowl. Sieve the flour into another bowl. First coat the cod in the flour, then the eggs and finish in the quinoa mix. Bake in the oven for 12 minutes, or until cooked through. While everything is cooking mix together the avocado, coriander, lemon juice, red pepper flakes and remaining 2 garlic cloves. Blend together until you're happy with the consistency. Serve the fish, chips and avocado dip finished with lemon wedges. 

 

INGREDIENTS

  • Serves 2

  • 200g cod fillets

  • 100g quinoa cooked & drained

  • 50g spelt flour

  • 3 eggs

  • Handful of parsley chopped

  • 10g black sesame seeds

  • 200g sweet potato cut into wedges

  • Sprig of rosemary

  • 4 cloves of garlic, roughly chopped

  • 2 tbsp rapeseed oil

  • 1 ripe avocado

  • Handful of coriander, chopped

  • Juice of 1 lemon

  • 1 tsp red pepper flakes

  • Lemon wedges for garnish

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.

PHOTO-2018-05-31-18-22-56 2.jpg

FAT LOSS / SCULPT

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes Remove carb
Meso-Endomorph Yes Remove carb
Endomorph Yes Remove carb

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

Potato Salad with Anchovy & Quails Egg

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
95 5g 3g 13g
 

METHOD

Put the potatoes in a pan of cold water, bring to the boil and simmer until the potatoes are cooked. Once ready, drain in a colander and leave to cool. Meanwhile, bring a medium pan of water to a simmer. Lower the quail eggs into the water and cook for 2 minutes. Lift the quail eggs out with a slotted spoon and place into cold water. Add the beans to the pan you used for the eggs and simmer for 4 minutes until tender. Remove from the pan with a slotted spoon and plunge into cold water with the eggs. Once the potatoes are ready, peel the eggs and cut them in half. Then, toss the potatoes and beans with the chopped anchovies, herbs, and lemon juice. Then top with the peeled quail eggs and serve.

INGREDIENTS

  • Serves 2

  • 4 Quails eggs

  • 100g green beans

  • 100g new potatoes, halved or quartered

  • 1 anchovy, finely chopped

  • 1 tbsp chopped parsley

  • 1 tbsp chopped chives

  • Juice of half a lemon



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

Cod on Aubergine & Tomato Pulp

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
427 26g 21g 41g
 

METHOD

Sauté the onion in a large frying pan until soft and transluscent, add the cherry tomatoes and cook for a couple more minutes and then add the black olives. Keep warm on a low heat. In a separate pan, sauté the sliced aubergines to add a bit of colour and then place to one side. Next sauté the seasoned cod fillets with a little bit of thyme for a minute or two on each side and then place the cod and aubergine slices in the oven and bake until the cod is cooked through (about 15 minutes, depending on the size of your fillets). When the fish is nearly ready, gently steam the spinach. To serve, place the aubergine slices on a warmed plate, top with the wilted spinach, the tomato and olive mix, followed by the cod fillet finished with a little of your dressing (mixed to a 2:1 ratio).

INGREDIENTS

  • Serves 2

  • 1 x Onion, finely chopped

  • 150g Cherry tomatoes, halved

  • 50g Black olives, sliced

  • 1 x Aubergine, cut into thick slices

  • 2 x Cod fillets

  • 200g Spinach

  • Dressing of olive oil, lemon juice & seasoning

 


 

PHOTO-2018-06-13-16-18-47 3.jpg

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 Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Yes Yes
Endomorph Yes Yes

Tuna Pasta Milanese

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

Thai Prawns with Green Beans

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
220 19g 8g 17g
 

METHOD

Mix the sauce ingredients together and set aside. Heat the oil in a large wok and sauté the lemongrass and ginger until golden. Add the beans and cherry tomatoes, stir-fry for 3-5 minutes until the beans are cooked, but retain some bite. Add the prawns and sauce and stir-fry for 3 minutes until the prawns are cooked. Serve with the basil leaves and fresh lime wedges.

INGREDIENTS

  • Serves 2

  • 1 tbsp vegetable oil

  • 2 lemongrass stalks roughly chopped

  • Thumb sized piece of ginger, grated

  • 100g green beans

  • 100g cherry tomatoes

  • 200g raw prawns

  • Small bunch of thai basil leaves (or regular basil if you can't find)

  • 1 lime

  • Sauce

  • 2 tbsp lime juice

  • 2 tbsp liquid chicken stock

  • 1 tbsp fish sauce

  • 1 tbsp soft brown sugar

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 Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes

Spaghetti with Smoky Tomato & Spicy Prawns

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
459 34g 6g 70g
 

METHOD

Cook the spaghetti in some boiling water. Meanwhile, heat a large saucepan and add in the garlic, chilli and fennel seeds and sizzle for a few minutes. Add the paprika, sugar, tomatoes and seasoning to the pan and gently simmer for a further 8 minutes while the pasta is cooking. Drain the pasta and add to the sauce. In a separate pan, sauté the tiger prawns with some black pepper for 2-3 minutes until cooked. Add to the pan and toss together. Serve with the chopped parsley.

INGREDIENTS

  • Serves 4

  • 1 tbsp rapeseed oil

  • 4 garlic cloves, crushed

  • 1 red chilli, deseeded and finely chopped

  • 1.5 tbsp fennel seeds

  • 300g spelt spaghetti

  • 2 tsp smoked paprika

  • 600g chopped tomatoes

  • 2 tbsp sugar

  • 400g fresh tiger prawns

  • Small bunch chopped parsley

PHOTO-2018-06-13-16-19-42 3.jpg

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

Baked Seabass with Lemon Caper Dressing

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
435 44g 24g 25g
 

METHOD

Mix all the dressing ingredients apart from the parsley together in a bowl. Heat the oven to 200 degrees Celsius. Line a baking tray with parchment paper and place the fish skin side up. Lightly brush the fish with olive oil and season before baking in the oven for 7 minutes or until cooked through. Serve with the dressing, finished with the chopped parsley, and the steamed broccoli.

INGREDIENTS

  • Serves 2

  • 400g seabass fillets

  • Olive oil

  • 80g broccoli to serve

  • Dressing

  • 3 tbs olive oil

  • Zest of 1 lemon

  • 2 tsp of lemon juice

  • 2 tsp small capers

  • 2 tsp Dijon mustard

  • 2 tbsp flat chopped parsley

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 Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes

Baked Cod with Mixed Bean Puree

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
532/td> 61g 16g 30g
 

METHOD

Heat the oven to 200 degrees Celsius. Put the tomatoes onto a tray, rub with a little seasoning and and roast for 5 minutes until the skins are starting to peel. Sauté the cod fillets in a pan on one side until coloured (about 3 minutes) then place on a tray in the oven with the garlic cloves. Cook the fish for 10-12 minutes, until firm, depending on the thickness of the fillets. Cook the mixed beans for 3-4 minutes, then drain and pulse in a blender with some of the lemon juice and chicken stock. Add the cooked garlic cloves and puree before seasoning to taste. Sauté the pancetta in the same pan as you used for the cod. Add the thyme, the rest of the lemon juice and a splash of white wine, bring to the boil and then simmer to reduce. Serve the pureed beans with the cod and pancetta on top drizzled with the reduction and the roasted tomatoes on the side.

INGREDIENTS

  • Serves 2

  • 2 skinless cod fillets, approximately 200g per fillet

  • 100g cubed pancetta

  • 240g frozen mixed beans, such as soya and broad beans

  • 2 small bunches of cherry tomatoes

  • Splash of white wine

  • Zest of 1 lemon

  • Juice of half a lemon

  • Sprinkle of thyme

  • 6 garlic cloves, peeled and left whole

  • 100ml of chicken or vegetable stock

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 Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes

Eggs with Avocado & Salmon on Rye

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
495 29g 26g 43g
 

METHOD

Put the eggs in a pan of cold water and bring to the boil, once at boiling point cook for 3 minutes. Remove the eggs from the pan, refresh in cold water and peel. Mash half an avocado with some seasoning and lemon juice and spread on your rye bread with the salmon. Place the cooked eggs on top and enjoy!

INGREDIENTS

  • Serves 1

  • 2 eggs

  • 1/2 avocado

  • Lemon juice

  • 1 slice of rye bread

  • 50g smoked salmon

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 Remove carb
Meso-Endomorph Yes Remove carb
Endomorph Yes Remove carb

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

Spiced Salmon with Beetroot, Feta & Wild Rice

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
696 37g 35g 58g
 

METHOD

Coat the salmon fillet in the spices and then set aside to marinade. In a small saucepan with a tight fitted lid simmer the rice for 25 minutes until cooked. After 15 minutes season the salmon and place the fish skin side down in a cold frying pan. Slowly heat over a medium heat for 5 minutes until it starts to cook. Then turn over and cook the other side for a couple of minutes until cooked. Drain the rice and then mix in the beetroot, spring onion, lemon juice and some seasoning to taste. Crumble the feta over the top and serve alongside the spiced salmon. 

INGREDIENTS

  • Serves 1

  • Single salmon fillet (approx. 120g)

  • ¼ tsp ground cumin

  • ¼ tsp caraway seeds

  • 1 tsp extra virgin olive oil

  • 60g wild rice

  • 100g cooked beetroot

  • 2 spring onions, chopped

  • Juice of half a lemon

  • 25g feta, crumbled

PHOTO-2018-06-13-16-17-57.jpg

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 Remove carb
Meso-Endomorph Yes Remove carb
Endomorph Yes Remove carb

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

Salmon Teriyaki with Wild Rice & Mangetout

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
570 33g 20g 63g
 

METHOD

In a blender, blitz together the chilli, garlic, lime leaves, lemongrass, soya, mirin and honey to make your teriyaki sauce. Marinade the salmon for an hour. Sauté in a hot frying pan for 5 minutes, until the salmon is cooked through. Remove the salmon from the pan and let the sauce thicken slightly and start to caramelise. Serve the salmon with the cooked mangetout and wild rice and finish with some chopped coriander.

INGREDIENTS

  • Serves 2

  • 2 salmon fillets

  • 4 tbsp soya sauce

  • 2 tbs mirin

  • 1 tbsp honey

  • 4 cloves garlic, roughly chopped

  • 2 red chillies, roughly chopped

  • Thumb sized piece of ginger, peeled and roughly chopped

  • 2 lime leaves

  • 1 stalk lemongrass, roughly chopped

  • Chopped coriander

  • 100g wild rice

  • 150g mangetout

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 Remove carb
Meso-Endomorph Yes Remove carb
Endomorph Yes Remove carb

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

Salmon Burgers

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
338 24g 21g 13g
 

METHOD

Tip the salmon into a food processor with the Thai curry paste, ginger, soya and chopped coriander. Pulse until roughly minced. Tip and form into burger shapes of desired size. Heat a non-stick frying pan add the oil and fry the burgers for 4-5 minutes turning frequently until golden brown. Meanwhile, for the salad, spiralize or julienne the carrots and cucumber. Mix with the white wine vinegar and sugar until the sugar dissolves then drain the excess liquid in a colander and serve with the burgers.

INGREDIENTS

  • Serves 4

  • 4 boneless salmon fillets

  • 2 tsp thai red curry paste

  • Thumb sized piece of ginger

  • 1 tsp soy sauce

  • Bunch coriander, roughly chopped

  • 1 tsp vegetable oil

  • Lemon wedges to serve

  • Salad

  • 2 carrots

  • 1 cucumber

  • 2 tsp white wine vinegar

  • 2 tsp golden caster sugar

IMG_0924.jpg

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 Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes