Rustic Vegetable Soup

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
228 10g 6g 36g
 

METHOD

Heat the oil in a large pan and add the onion, carrot and celery and fry for 5 minutes, stirring from time to time. Stir in the dried lentils and cook for another minute before pouring over the vegetable stock. Stir in the tomato puree and thyme before adding the cauliflower, courgette and garlic. Bring to the boil, cover and leave to simmer for 15 minutes. Add the cabbage and basil and cook for 5 minutes or until the cabbage is tender. Season with black pepper to taste and serve.

INGREDIENTS

  • Serves 4

  • 1 tbsp rapeseed oil

  • 1 large onion, chopped

  • 2 carrots, chopped

  • 2 celery sticks, chopped

  • 1 leek, chopped

  • 50g dried red lentils

  • 1.5 litres vegetable stock

  • 2 tbsp tomato puree

  • 1 tbsp chopped fresh thyme

  • 175g cauliflower florets

  • 1 courgette, chopped

  • 3 garlic gloves, finely chopped

  • Half a large savoy cabbaged, chopped

  • 1 tbsp basil chopped

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

Red Lentil, Chickpea & Chilli Soup

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
323 18g 14g 44g
 

METHOD

Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute or until they still start to jump in the pan. Add the coconut oil and cook the onions for 5 minutes. Stir in the lentils, stock and tomatoes and bring to the boil and simmer for 15 minutes or until the lentils are soft. Whizz the soup in a blender until smooth like a puree and then pour back into the pan and add the chickpeas. Simmer gently for an hour until the chickpeas are cooked through. Season well and serve with chopped coriander and a tablespoon of Greek yoghurt in each serving.

INGREDIENTS

  • Serves 2

  • 2 tsp cumin seeds

  • Large pinch of chilli flakes

  • 1 tbsp coconut oil

  • 1 red onion, chopped

  • 140g red split lentils

  • 150ml vegetable stock

  • 400g fresh tomatoes, chopped

  • 200g chickpeas *

  • Small bunch of coriander chopped

  • 4 tbsp Greek yoghurt

* If you use dried chickpeas you will need to cover them with water and leave to soak overnight or until doubled in size.
 

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

Butternut Squash Soup with Chilli

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
202 4g 9g 36g
 

METHOD

Heat your oven to 180 degrees. Cut the squash into large cubes (1.5 inches) and roast in the oven with some coconut oil for 30 minutes until golden and soft. Keep an eye on it and turn if needed. While the squash cooks, melt some more coconut oil in a pan with the onion, garlic and chilli. Cover and cook on a very low heat for 15-20 minutes until the onions are very soft. Tip the squash into the pan together with the stock and crème fraiche. Blitz in a blender until smooth.

INGREDIENTS

  • Serves 4

  • 1 kg butternut squash, peeled and de-seeded

  • Coconut oil

  • 2 onions, diced

  • 1 garlic cloves, thinly sliced

  • 2 mild red chilli, deseeded and chopped

  • 150ml hot vegetable stock

  • 4 tbsp crème fraiche

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

Vito's Minestrone

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
223 10g 2g 40g
 

METHOD

Chop all the vegetables and add them to a large saucepan. Cover with boiling water and add the lentils, bullion, chilli flakes and parsley. Cook on a medium heat for 30 minutes, then add the pasta and cook for a further 10 minutes or until the pasta is soft. You may need to add more water depending on how ‘soupy’ you like it. Drizzle with olive oil to serve…yum! With this dish the success is all in the chopping – the smaller you go the better it tastes! Very easy, very healthy and suitable for both vegetarians and vegans.

INGREDIENTS

 

  • Serves 4

  • 2 tomatoes, skinned and chopped

  • 2 leeks, finely chopped

  • 2 courgettes, finely chopped

  • 3 sticks of celery, finely chopped

  • 1 large onion, finely chopped

  • 2 medium potatoes, diced

  • Good handful of dried green lentils

  • 2 handfuls of cooked borlotti beans or uncooked flat runner beans cut into inch long pieces

  • Good handful of small pasta shells (any kind of pasta can be used as long as it’s small)

  • 3 heaped tsp of bouillon

  • Boiling water

  • Chilli flakes to taste

  • Small bunch of fresh parsley, chopped

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

Pisto Con Huevos

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
493 22g 25g 48g
 

METHOD

Heat the oil in a large flame-proof casserole dish or cast iron skillet on a low heat. Add the onions and a sprinkle of salt, cover and cook gently for 5 minutes stirring occasionally. Add the garlic and cook for a further 2 minutes. Throw in the peppers and cook over a medium heat covered for 5 minutes, stirring occasionally until soft. Mix in the oregano, thyme and bay leaves, some black pepper and salt if needed. Tip the courgettes and aubergines into the mix and cook over a medium heat for 10 mins. Stir in the tomatoes and cover for 20 minutes, stirring occasionally. Carefully crack the eggs over the mix, trying not to break the yolk. Cook them in the sauce on a medium heat for 5 minutes or so until the eggs are cooked. Add the chopped parsley to serve.

INGREDIENTS

  • Serves 2

  • 2 tbs rapeseed oil

  • 2 onions, finely chopped

  • 4 garlic cloves, finely chopped

  • 5 mixed peppers, chopped into chunks

  • 1 tsp dried oregano

  • 2 bay leaves

  • Few sprigs of fresh thyme

  • 2 courgettes, chopped into chunks

  • 1 aubergine, chopped into chunks

  • 4 large tomatoes, roughly chopped

  • 4 large eggs

  • Handful of chopped parsley to finish

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

Omelette with Tomato & Pepper Sauce

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
338 15g 24g 16g
 

METHOD

First, make the sauce. Heat the oil and in a lidded pan and soften the pepper and garlic for a couple of minutes. Spoon in the cider vinegar and allow it to simmer away. Tip in the tomatoes and a little bit of water. Cover and simmer for 10-15 minutes until the peppers are tender and the sauce thick. Next make your omelette. Whisk the eggs in a bowl with some seasoning, heat a pan until quite hot, add oil and then the eggs to the pan and make your plain omelette. Serve with the sauce over the top, finished with some basil leaves, and a green salad.

INGREDIENTS

  • Serves 2

  • 4 large eggs

  • 1 - 2 tbsp rapeseed oil

  • 1 yellow pepper, quartered, deseeded and thinly sliced

  • 2 garlic cloves, thinly sliced

  • 1 tbsp cider vinegar

  • 400g chopped tomatoes

  • Handful of basil leaves for the sauce

  • Green salad 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 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

Broad Bean Omelette

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
294 24g 19g 13g
 

METHOD

Heat the oil in a pan then add the broad beans with a good pinch of salt and pepper. Fry for 5-10 minutes, tossing the beans until they begin to brown. Beat 3 eggs and pour them over the beans. Once the egg is cooked on the underneath side place a plate over the top of the pan and use this to turn the omelette. Repeat this 2 or 3 times until the egg is cooked….and now….time to enjoy!

INGREDIENTS

  • Serves 2

  • 200g of young or organic broad beans

  • 5 eggs

  • Rapeseed or coconut oil

  • Salt and pepper

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

Asparagus Broth

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
376 18g 15g 42g
 

METHOD

Put all of the ingredients (apart from the eggs) into a saucepan and cover level with cold water. Bring to the boil and simmer for 20 minutes. Crack the eggs into the saucepan, break the yolks and stir once. Cook for a further 3 minutes. Then it's ready to eat... enjoy!

INGREDIENTS

  • Serves 2

  • Bunch of asparagus, cut into 2 cm lengths

  • 2 stalks of celery, chopped

  • 120g basmati rice

  • 1 medium potato, diced in 1 cm cubes

  • 1 tomato, boiled, peeled & diced

  • 1/2 a small onion, finely diced

  • 2 cloves of garlic

  • Handful of fresh parsley

  • 2 tsp bouillon vegetable stock

  • 1 tbsp olive oil

  • 3 eggs

  • Pinch of chilli

  • Salt & pepper

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

Asparagus Omelette

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
241 19g 19g 7g
 

METHOD

Trim the ends off the asparagus and boil in a pan of water for 4-5 minutes and put to one side. Fry the asparagus in a large frying pan with coconut oil. Pour in the beaten egg and cook until the underneath starts to brown. Tip on to a plate and slide back into the frying pan to cook the other side. Can be eaten as an omelette or it's delicious cut into pieces and cooked in a tomato sauce and served with spaghetti.

INGREDIENTS

  • Serves 2

  • Large bunch of asparagus

  • 5 eggs, beaten

  • Salt and pepper

  • Coconut oil

 

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

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

Red Lentil & Chorizo Soup

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
384 21g 18g 33g
 

METHOD

Heat the oil in a large pan and add the chorizo, cook until crispy. Remove the chorizo from the pan with a slotted spoon, leaving the fat behind, and put to one side. Fry the onions, carrots and cumin seeds in the remaining chorizo fat for 10 minutes. Then add the garlic and cook for another minute. Scatter over the smoked paprika and sugar, cook for another minute. Splash in the vinegar and simmer for a moment. Stir in the lentils and then add the tomatoes and stock. Bring to the boil and simmer for 30 minutes until the lentils are tender. Then blitz to your desired consistency. Add the chorizo back to the pan and cook through for a couple of minutes to warm. Finish with plain yoghurt and little bit of extra paprika if you like.

INGREDIENTS

  • Serves 6

  • 1 tbsp rapeseed oil

  • 200g chorizo, peeled and diced

  • 1 large onion, chopped

  • 2 carrots chopped

  • Pinch of cumin seeds

  • 3 garlic cloves, chopped

  • 1 tsp smoked paprika

  • Pinch of golden caster sugar

  • Splash of white wine vinegar

  • 250g red lentils

  • 600g fresh tomatoes, chopped

  • 850ml chicken stock

  • Plain yoghurt to serve

1d70230c-5ee9-4fcd-8770-09b1ffad0c19.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

Turkey Piccata

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
333 35g 7g 41g
 

METHOD

Cook the potatoes in boiling water until just cooked and then put to one side. In a large frying pan, heat the remaining coconut oil, season the turkey steaks and cook for 2-3 minutes until cooked through. Remove and set aside. Add the garlic, capers, lemon juice and stock to the same pan and let simmer for 3-4 minutes. Return the turkey to the pan and warm through and then stir in the dill and lemon zest. At the same time sauté the potatoes in a little coconut oil until golden brown and wi. Serve the turkey with the potatoes and some wilted spinach.

INGREDIENTS

  • Serves 4

  • Coconut oil

  • 750g new potatoes, sliced

  • 4 turkey breast steaks

  • 2 garlic cloves, finely chopped

  • 3 tbsp capers

  • 250ml chicken stock

  • Zest and juice of 1 lemon

  • Small pack of dill, roughly chopped

  • 200g spinach

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

Pesto Chicken with Spelt Pasta

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
686 46g 30g 41g
 

METHOD

Get your pasta cooking in a large saucepan of salted boiling water. Blitz the pesto ingredients in a blender. Sauté the chicken for 3-4 minutes before adding the courgette and pepper to the pan for a further 3 minutes. Add the pesto and cook altogether for 3 minutes or until the chicken is cooked through. Then squeeze lemon juice over the top and serve with your cooked pasta.

INGREDIENTS

  • Serves 2

  • 2 skinless chicken breasts

  • 1 red pepper, chopped

  • 1 courgette, chopped

  • 2 handfuls of spinach

  • 150g spelt pasta

  • Pesto

  • 2 cloves garlic

  • 150ml olive oil

  • 50g grated parmesan

  • 80g basil

  • 80g pine nuts

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