Booty b Girls Nutrition

BODY TYPE B NUTRITION PLAN

WELCOME Hi and Welcome to your Booty Challenge Custom Nutrition Plan! I’m so proud of you for taking that first step in going after your health and fitness goals. I know how tough it can be just to get started, especially if you’ve been putting it off for a while or not knowing where to start, what to eat, how to train and who to turn to. Eating clean is based on the fundamental principles of eating healthy and nutritious whole foods that have been unprocessed, unrefined, & contain none of the artificial chemicals that slow down our bodies’ natural functions. Have you ever wondered why you still feel sluggish after snacking on 99% fat free yoghurt in the afternoon? It’s supposed to be healthy right? This sluggishness is most likely due to the high content of processed sugar and/or preservatives hidden in the ingredients list. Clean eating is about eliminating these additives, and focusing on fuelling our bodies with food in its original state. Feed your body with bad food and you will most likely feel sluggish, get sick often and easily, and not have the energy and steam to work out for long. You may also find it hard to concentrate properly, and even be affected in your memory, mood, skin, hair and nails. If you fuel your body with fresh, healthy, clean foods that are a great mix of quality protein and complex carbohydrates, you will feel the difference and see the difference! You will notice it with your weight, your skin, your breath, your hair & nails, and especially in how much energy you have on a day to day basis!

The Program... I have included a HEAP of variety in this Nutrition Plan to give you LOTS of options. However I know some people like to keep things simple. So feel free to pick out meals that you particularly like and repeat them throughout the week - this also means less shopping and wastage! You will be more likely make positive changes to your lifestyle if you can easily fit them into your routine, so do what works for you. I find doing a food prep on a Sunday afternoon and popping them into containers / freezing in bulk really helps and can bring down cost too! Good luck and enjoy these delicous recipes :)

Ashy xx

BODY TYPE As a ‘B’ Body Profile your main aim is to DROP BODY FAT IN ORDER TO DO THIS, YOU NEED: • Lower calories • Less regular meals, longer periods for fat burning and re-sensitising Insulin and leptin • Flexibility for individual requirements • High greens, high fibre, high water

MORNINGS Protein, Good Fat and Low Carb (starchy carbs only if within 30 minutes of training) DURING THE DAY Protein, unrefined carbs, good fats, lots of greens EVENINGS No starchy carbs, lots of greens, protein and good fat. Vegetarian B’s (your legumes or protein sources here are fine, the extra fibre in your diet will balance this out.. Just make sure you are extra focused on greening it up)

YOUR PLAN All three plans are designed to help fat loss in women and although the two other plans may not be 'perfectly' designed for you, the two main goals for any nutrition plan is for someone to:

1) enjoy it 2) be able to stick to it This being said, if you are an A girl and dislike the A plan, then try some options from the B or C plan. As you become more confident in making Clean Eating meals that aren’t too big or have too much energy, then we want you to start following these plans less, and start following what feels right for you. Start learning how to trust your intuition, noticing what gets you the best results and fits into your lifestyle. At any point if you need to go back and follow the plan strictly, then it is always here.

If you like a meal or snack shown on Thursday but don’t like the look of the Monday meal, then have the Thursday one! If you would rather have the same breakfast every single day, then do it!! If you want to swap cashews for almonds, go ahead! Following a nutrition plan like a zombie is the number one way to start building up restriction patterns and developing food cravings. That’s why we ALWAYS say, if in doubt refer back to my Clean Eating Guidelines (also included in the challenge) , they are easy to follow and you get to decide when and what you eat.

Remember, as with anything to do with clean eating... The better sourced your ingredients are, the more nutrients they will have! They will also be fresher and less processed. This will make them much more beneficial to your health and also for fat loss! No matter how clean your food is, if you eat too much of it, you cannot lose body fat. So remember to watch your portion sizes, especially on days when you are not active.

POINTERS Feel free to add AS MANY GREENS AND APPROVED VEGES as you like to all of your meals: GREENS:

This includes any lettuce, celery, kale, Silverbeet, Shallots, spinach, rocket, broccoli, asparagus, alfalfa sprouts, cucumber, mung beans, Sugar Snap Peas, Brussel Sprouts, Zucchini

APPROVED VEGES:

Beetroot, Capsicum, Mushrooms, Squash, Cabbage, Watercress

Add as much of the below sauces as you like into any/all of your meals: 1 FULL LEMON + SEA SALT 1 FULL LEMON + SEA SALT + FRESH CHILLI 1 FULL LEMON + CHIVES + RED ONION + GARLIC + SEA SALT + PEPPER 1 FULL LEMON + GRATED GINGER + CORIANDER + SEA SALT

POINTERS Please feel free to substitute any of the meals from the Ashy Bines Clean Eating Diet Plan. Quick and easy meals that won’t stress you out for dinner include: • 3 Kangaroo Sausages + greens and approved veges (as much as you like) with any of the approved sauces

• 130g Steamed Chicken Breast + greens and approved veges (as much as you like) with any of the approved sauces

• 130g Steamed Salmon Fillet + greens and approved veges (as much as you like) with any of the approved sauces

• 100g Lean Rib Eye Steak + greens and approved veges (as much as you like) with any of the approved sauces

• 140g Tuna in Brine mixed with greens and approved veges (as much as you like) with any of the approved sauces

AS A 'B' TYPE... OPTIONAL SNACK

If you are craving food, then add this snack in GUILT FREE at any time. If you are not hungry or craving then leave it out and work towards not requiring it.

SNACKS Remember when first feeling hungry always drink one full glass of water and wait 5-10 minutes Often we mistake dehydration for hunger

DESIGNED TO:

Maximise satiety | Reduce total calories | Minimise insulin response + maximise fat burning

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CARBS

PROTEIN / HEALTHY FAT

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1-2 carrots 1/2 mountain bread 1 apple ½ cup blueberries 1 pear medium orange or mandarin ½ tub un-flavoured yoghurt 1/2 cup apple sauce (blended at home) ½ cup milk ½ baked beans snack pack (75g) 8 celery sticks 2 vita wheat crackers 2 rye cruskits 1 piece of unrefined whole grain bread (only within 1 hour of exercise) cucumber sticks, baby tomatoes, celery sticks ½ punnet strawberries ice + scoop of 90% protein powder + ½ cup blue berries 1 medium capsicum sliced + 1 ryvita unlimited lettuce + 20 - 25 sultanas 1 cup watermelon 2 apricots or 1 peach

• • • • • • • • • • • • • • •

¼ cup of cottage cheese (120g) ½ scoop protein powder (90%) 7 walnut halves 10 almonds 4 brazil Nuts mini handful of seed mix (unsalted & unflavoured) 2 teaspoons of 100% peanut butter 3 tablespoons of hummus 80g low fat turkey slices 80g low fat pure ham slices (sugar free ham) 80g grilled chicken breast 1 tablespoon low fat philly (cream) cheese 1 medium egg - hard boiled or poached Can of unflavoured tuna 2 slices smoked salmon 40g 90% dark chocolate 60g avocado 50g tablespoons green olives 2 tablespoons pumpkin seeds 2 tablespoons other nuts - peanuts, almonds 50g Kraft live free cheese

NUTRITION PLAN 'B' WEEK 1

BREAKFAST

LUNCH

DINNER

POST TRAINING PROTEIN

1

Ashy’s Spicy Mushroom Omelette

Ashy’s Teriyaki Lamb Cook up

Ashy’s Tex Mex Salad

Ice + 1 scoop protein powder (85-90% protein) + water

4 brazil nuts (15g) + ½ punnet of strawberries **

2

Ashy’s Breakfast Smoothie

Ashy’s Spicy Chicko Rolls

Ashy’s Turkey Mountain

Ice + 1 scoop protein powder (85-90% protein) + water

10 cashews and a small green apple

3

Ashy’s Egg White Omelette

Ashy’s Oriental Prawn Noodle Salad

Ashy’s Spicy Mushroom Chicken and Asian Greens

Ice + 1 scoop protein powder (85-90% protein) + water

½ an avocado and tamari in the hole

4

Ashy’s Chocolate Crepes

Ashy’s Not So Naughty Chicken Caesar

Ashy’s Tuna Bean Salad

Ice + 1 scoop protein powder (85-90% protein) + water

1 cup berries and 4 (15g) hazelnuts

5

Ashy’s Spicy Mushroom Omelette

Ashy’s Classic Thai Beef Salad

Ashy’s Chicken Parmy

Ice + 1 scoop protein powder (85-90% protein) + water

15 Almonds and 1 medium carrot cut up into sticks

6

Ashy’s Breakfast Smoothie

Ashy’s 5 min Chicken and Avo Salad

Ashy’s high protein Fish Curry

Ice + 1 scoop protein powder (85-90% protein) + water

1 punnet of strawberries and 4 brazil nuts

7

Ashy’s Smoked Salmon Scramble

Ashy’s Lunch Lamb Rissoles

Ashy’s Quick Chicken Soup

Ice + 1 scoop protein powder (85-90% protein) + water

Can tuna and 2 tbs cottage cheese

DAY

OPTIONAL SNACK

NUTRITION PLAN 'B' WEEK 2 DAY

BREAKFAST

LUNCH

DINNER

POST TRAINING PROTEIN

1

Ashy’s Egg White Omelette

Ashy’s Tuna Bean Salad

Ashy’s Classic Thai Beef Salad

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

2

Ashy’s Egg White Omelette

Ashy’s Beef and Vege Stir fry

Ashy’s Chicken Soup

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

3

Ashy’s Chocolate Crepes

Ashys Chicken and Avo Salad

Ashy’s Chicken Parmy

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

4

Ashy’s Smoked Salmon Scramble

Ashy’s Tex Mex Salad

Ashy’s Thai Beef Salad

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

5

Ashy’s Breakfast Smoothie

Ashy’s Oriental Prawn Salad

Ashy’s Terriyaki Lamb Cook up

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

6

Ashy’s High Protein Blueberry Pancakes

Ashy’s Tuna Bean Salad

Ashy’s Thai Beef Salad

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

7

Ashy’s Egg White Omelette

Ashy’s Spicy Mushroom Chicken and Asian Greens

Ashy’s Chicken Parmy

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

OPTIONAL SNACK

NUTRITION PLAN 'B' WEEK 3

FILL IN THE BLANKS: It’s definitely time to start trialling things yourself! Either use the recipes in this booklet or add your own by matching the calories and macro % shown in each meal. If this is making you nervous simply go back to week 1 & 2’s set meal plans and choose some meals that you enjoyed to fill the blanks.

DAY

BREAKFAST

LUNCH

1

Ashy’s Breakfast Smoothie

Ashy’s Teriyaki Lamb Cook up

DINNER

2

3

Ashy’s Chocolate Crepes

Ashy’s Oriental Prawn Salad

4

5

Ashy’s Breakfast Smoothie

Ashy’s 5 min Chicken and Avo Salad

6

7

Ashy’s Classic Thai Beef Salad

Ashy’s Spicy Mushroom Omelette

Ashy’s Chicken Parmy

POST TRAINING PROTEIN

OPTIONAL SNACK

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

Ice + 1 scoop protein powder (85-90% protein) + water

Mix n match from Booty Snack List

NUTRITION PLAN 'B' WEEK 4

IT’S UP TO YOU: By the saturday of week 3, please have all meals for week 4 filled in so you can shop for ingredients on Sunday. You should now have a good idea of how Clean Eating works and how this plan is adapted for your body type. If you’re unsure just ask your Booty Location Manager and they can help you!

DAY

1

2

3

4

5

6

7

BREAKFAST

LUNCH

DINNER

POST TRAINING PROTEIN

OPTIONAL SNACK

ASHY’S SPICY MUSHROOM OMELETTE CALORIES MACROS 277.6 FAT: 49.28%

PROTEIN: 21.76%

CARBS: 28.96%

5 mls (0.17 fl. oz) peanut oil 1 pinch sea salt 1 pinch black pepper 2 shallots (approx 10g each) 0.25 fresh red chillies (approx 45g each) 20g (0.7 oz) snow pea sprouts 25 g (0.88 oz) mushrooms, common 5 mls (0.17 fl. oz) tamari - wheat free soy sauce 1 slice multi-grain bread 5g (0.175 oz) butter 2 large eggs (approx 50g each)

.... Whisk your eggs. Chop the chilli, shallots and mix into your egg. Heat a pan or wok, add the oil and pour in your egg mix to cover the base. Add your chopped mushrooms onto one half of the omelette. Put your bread in the toaster, and butter once done. Fold your omelette in half, and place on toast. Top with the snow pea sprouts and a little tamari and salt/pepper.

ASHY’S BREAKFAST SMOOTHIE CALORIES MACROS 361.6 FAT: 10.95%

PROTEIN: 48.23%

50g (1.7 oz) oats, rolled, raw 250ml (8 3/4 fl. oz) water 40g (1.4 oz.) chocolate whey protein isolate 30g (1.05 oz.) frozen berries 15g (0.5 ounces) cinnamon 100g (3.5 oz.) ice

.... Add oats to water first. Add rest of ingredients. Blend for 1 minute.

CARBS: 40.82%

ASHY’S EGG WHITE OMELETTE CALORIES MACROS 302.3 FAT: 55.67%

PROTEIN: 31.76%

CARBS: 12.57%

1 whole egg, raw (large) 3 egg whites, raw (3 large eggs) 80g (2.75 oz) champagne leg ham 30g (1.05 oz) mushroom 30g (1.05 oz) capsicum 50g (1.7 oz) avocado 20ml (0.68 fl. oz) lemon juice Himilayan Sea Salt, to taste

.... Crack egg whites into bowl with 1 whole egg, whisk. Cut ham, fry. Add sliced mushroom and capsicum. Add egg mixture, cook until desired, season if required. Season with Lemon, Salt and top with sliced avo

ASHY’S CHOCOLATE CREPES CALORIES MACROS 304.36 FAT: 17.74%

PROTEIN: 68.46%

50g (1.7 oz) Banana, Ripe, Medium, Half 4 Egg Whites, Raw(4 large eggs) 40g (1.4 oz.) Choc Whey Protein isolate as needed Water

.... Blend ingredients until smooth Cook on one side until bubbles Flip pancake

CARBS: 13.80%

ASHYS SMOKED SALMON SCRAMBLE CALORIES MACROS 327.2 FAT: 25.31%

PROTEIN: 41.32%

CARBS: 33.37%

1 pinch sea salt 1 pinch black pepper 32g (1.05 oz) sourdough bread (small slice) 75g (2.63 oz) salmon slices 1 pump cooking oil spray 0.25tsp. dried dill 1 egg, large (approx 50g each) 5g (0.18 ounces) capers, in brine 60ml (2.03fl. oz) soy milk, low fat 2 egg whites, (large egg)

.... Whisk or blend your eggs, egg whites, dill and milk together. Cut your salmon into small pieces. Spray your frying pan, add your mix and add your salmon pieces. Toast a small piece of sourdough and top with your salmon mix add salt, pepper and lemon juice to suit.

ASHY’S HIGH PROTEIN BERRY PANCAKES CALORIES MACROS 307 FAT: 27.56%

PROTEIN: 37.39%

CARBS: 35.05%

1 pinch Stevia Extract Powder 50g (1.75 oz) blueberries 30g (1.05 oz) strawberries 1 tsp vanilla essence 50ml (1.69 fl oz) milk, skim 2 pumps cooking oil spray 50ml (1.69 fl. oz) Fromage Frais, natural, low fat 30g (1.05 oz) soy flour, low-fat 1 large egg (approx 50g each) 1 egg white (large egg)

.... Mix up your eggs, extra egg white, vanilla essence, skim milk and stevia until the mix looks fluffy like clouds. Slowly add the soy flour a bit at a time and whisk it in. Repeat until all done so you don’t get lumps (or you can chuck it all in a food processor or vitamix). Lightly oil your frying pan and pour in half your mix over medium heat. Add a few berries to the cooking pancake. Cook both sides (use a spatula to flip) and you’re done. Repeat for the remaining mix. Once cooked, add your yoghurt and the rest of your berries to top. YUM!

ASHY’S TERIYAKI LAMB COOK UP CALORIES MACROS 360 FAT: 39.00%

PROTEIN: 47.33%

CARBS: 13.67%

20g (0.70 oz) Teriyaki marinade 100g (3.50 oz) bok choy 0.5 small brown onion (approx 60g each) 0.5 fresh red chilli (approx 45g each) 1 pump cooking oil spray 200g (7 oz) lamb rump, lean 15g (0.53 oz) Thai sweet chilli sauce, light 5ml (0.17 fl. oz) sesame oil 2 stalks broccolini

.... Prep your veggies: Roughly chop the bok choy and broccolini, thickly slice the onion and thinly slice the chilli and garlic.  Slice the lean lamb into strips. Heat the wok to high and lightly spray with cooking oil spray. Quickly sear the lamb until brown and take away from the wok. Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until its aromatic and then add the lamb, veggies and sauce. Serve immediately.

ASHY’S SPICY CHICKO ROLL CALORIES MACROS 296.6 FAT: 27.31%

PROTEIN: 45.81%

CARBS: 27.51%

0.25tsp Dried Oregano 0.25tsp Garlic Minced 1 Bread Roll, multi grain (approx 85g) 0.25tsp Dried Basil 1 pinch Chilli Flakes 1 pump Cooking Oil Spray 100g (3.50 oz) Asparagus Spears 30ml (1.01 fl. oz) Lemon Juice 125g (4.38 oz) Chicken Breast Fillets, skinless and boneless 5g (0.18 oz) Butter

.... Place the herbs, chilli, lemon juice, garlic and chicken into a lunch box to marinate for 30 mins or so. Heat your oven to about 180 degrees and cover a baking tray with baking paper. Add your chicken to the baking tray and cook each side until cooked through. At the same time, steam your asparagus, lightly butter your bread and add your chicken and asparagus for a spicy gourmet roll. Who says you can’t enjoy carbs when eating clean!

ASHY’S TURKEY MOUNTAIN CALORIES MACROS 386.2 FAT: 39.62%

PROTEIN: 38.84%

CARBS: 21.54%

70g (2.45 oz) eggplant (Aubergine) 2 sprigs fresh flat-leaf parsley 10ml (0.34 fl. oz) extra virgin olive oil 1 pinch sea salt 1 pinch black pepper 0.5 medium lemons (approx 150g each) 150g (5.25 oz) turkey breast fillets, skinless and boneless 4 pitted black olives (approx 4g each) 0.25 small red onion (approx 60g each) 0.5 medium zucchini (Courgette) (approx 196g each) 60g (2.10 oz) chestnut mushrooms 6 small cherry tomatoes (approx 10g each)

.... Preheat oven to 180°C. Prep Your Vegies: Just like you would make zucchini or eggplant pasta, grab a peeler and make long strips down your zucchini and eggplant and put in a bowl. Finely dice your red onion and cut your cherrie tomatoes in half. In the bowl toss the vege pasta strips together with half your oil and the onion (along with salt and pepper). Once mixed, line a baking tray with baking paper and place the contents of the bowl and the tomatoes on it. Place the turkey steak on top of the vege pile with lemon slices. Drizzle the remaining oil on top and bake for 20-30mins or until the steak is cooked. Garnish with parsley and dig in.

ASHY’S ORIENTAL PRAWN NOODLE SALAD CALORIES MACROS 253.8 FAT: 10.64%

PROTEIN: 46.49%

CARBS: 42.87%

2 sprigs Fresh Mint Leaves 1 sprig Fresh Coriander 20g (0.70 oz) Noodles, rice (vermicelli) (dry weight) 0.5 Fresh Red Chilli (approx 45g each) 1 pump Cooking Oil Spray 10g (0.35 oz) Fish Sauce (nam pla) 30g (1.05 oz) Beansprouts , mung 120g (4.20 oz) Prawns, tiger, whole, raw 60ml (2.03 fl. oz) Milk, evaporated, light, coconut flavoured 10ml (0.34 fl. oz) Lime Juice, bottled

.... Peel the prawns and place in a bowl. Make the dressing: chop the coriander and place into a screw top jar with the evaporated milk, fish sauce and lime juice; shake well. Add two thirds of the dressing and marinate for 10 minutes. Drain. Place the noodles in a bowl and cover in boiling water for 10 mins, drain and rinse. Transfer the noodles to a large bowl. Chop the mint leaves and add the remaining dressing, bean sprouts,  and chilli; mix it up. Lightly coat a non-stick frying pan with cooking oil spray and heat over high heat. Cook the prawns for approximately 3 minutes or until changed in color and cooked through. Serve the noodle salad topped with the freshly cooked prawns.

ASHY’S NOT SO NAUGHTY CHICKEN CAESAR CALORIES MACROS 339.8 FAT: 31.25%

PROTEIN: 46.67%

CARBS: 22.07%

15g (0.53 oz) croutons 120g (4.20 oz) chicken breast fillet 1 sprig fresh chives 100g (3.5 oz) crisp lettuce 1 large egg (approx 50g each) 10g (0.35 oz) Caeser Style Low Fat Dressing 5g (0.18 oz) snow pea sprouts 50g (1.75 oz) yoghurt, greek, low fat, Jalna

.... In a large salad bowl (always go bigger than you think), break apart your lettuce and add the chives, snow pea sprouts and croutons. Hard boil your eggs (make sure there is no run in your yolks) and slice length ways. Fry the chicken until cooked through (for thick fillets, cut them length ways in half like you would for a schnitzel, so its quicker to cook). In a cup add the yoghurt and Caeser dressing together (feel free to add some lemon juice too). Mix your ingredients together and add the dressing.

ASHY’S CLASSIC THAI BEEF SALAD CALORIES MACROS 282.2 FAT: 38.91%

PROTEIN: 46.35%

CARBS: 14.74%

3 sprigs fresh mint leaves 1 cup mixed salad leaves 3 sprigs fresh coriander 0.25 small red onion, (approx 60g each) 150g (5.25 oz) beef, steak, rump, lean 1 pinch black pepper 20g (0.70 oz) fish sauce (nam pla) 0.5 fresh red chilli (approx 45g each) 1 pinch sea salt 2 inches cucumber (approx 15g per inch) 0.25 Large red capsicums (peppers) (approx 160g each) 3 small cherry tomatoes (approx 10g each)

.... Season the rump with salt and pepper and cook to your liking; slice thinly. Chop the red chilli, slice the capsicum, onion and cucumber and halve the tomatoes; combine with the coriander, mint and salad leaves. Top the salad with the sliced rump and drizzle with fish sauce.

ASHY’S 5 MIN CHICKEN AND AVO SALAD CALORIES MACROS 289.1 FAT: 42.03%

PROTEIN: 39.71%

CARBS: 18.26%

1 pinch black pepper 10g (0.35 oz) cashew nuts, raw whole unsalted 1 pinch sea salt 0.5 small crisp lettuce (approx 100g each) 10ml (0.34 fl. oz) lemon juice 20g (0.70 oz) snow peas 0.25 small ripe avocado 100g (3.50 oz) chicken breast fillets, skinless and boneless 30g (1.05 oz) sour cream, extra light 1 tsp Italian seasoning

.... In a large salad bowl (always go bigger than you think), break apart your lettuce and add the avocado (cubed), snow peas (sliced), and cashews. Roll your chicken breast in the Italian seasoning (or if you want to change it up, add Morrocan etc for a change in flavour). Fry the chicken until cooked through (for thick fillets, cut them length ways in half like you would for a schnitzel, so it’s quicker to cook). Slice the chicken into long strips and add to your bowl. Mix the lemon, sour cream, pepper and salt together, and add to the bowl. Mix it all up and eat from the bowl or serve. Super quick, tasty, low carb goodness!

ASHY’S LUNCH LAMB RISSOLES CALORIES MACROS 372 FAT: 52.26%

PROTEIN: 22.15%

CARBS: 25.59%

4 medium cherry tomatoes (approx 17g each) 1 sprig fresh chives 0.25 small carrot (approx 100g each) 0.5 sweet potato (approx 150g each) 0.25 medium zucchini (Courgette) (approx 196g each) 0.5 Weet Bix Cereal, Original 0.75 cups mixed salad leaves 80g (2.80 oz) lamb mince 1 sprig fresh rosemary leaves 0.5 egg, large (approx 50g each) 80g (2.80 oz) lamb, mince 10ml (0.34 fl. oz) lemon juice -freshly squeezed

.... Prep your veggies: Grate zucchini and carrot and finely chop chives and rosemary. Make your patties: Mix up the mince, weetbix, chives, carrot, zucchini and egg into balls and squish slightly. Heat the oven to 150°C and line a tray with baking paper. Bake your patties until brown (about 40mins). Slice your sweet potato super thin and season with the rosemary. With 20mins to go, add them to your baking tray. The thinner they are, the crispier they will get.  Keep an eye on them. Combine your salad ingredients (mixed greens, cherry tomatoes, lemon and salt) and serve together.

ASHY’S TUNA BEAN SALAD CALORIES MACROS 279.2 FAT: 10.32%

PROTEIN: 51.00%

CARBS: 38.68%

1 pinch black pepper 100g (3.50 oz) tuna, in springwater (drained weight) 30g (1.05 oz) cottage cheese 200g (7 oz) tinned mixed four bean salad, no added salt (drained weight) 20g (0.70 oz) sour cream, extra light 1 shallots (approx 10g each) 10ml (0.34 fl. oz) lemon juice, freshly squeezed

.... Drain the 4 bean mix and place in a bowl. Add the tuna, cottage cheese, sour cream, shallots, lemon juice and pepper. Mix well and eat. Great for a post training feast!

ASHY’S SPICY MUSHROOM CHICKEN & ASIAN GREENS CALORIES MACROS 345.4 FAT: 34.92%

PROTEIN: 49.33%

CARBS: 15.75%

150g (5.29 oz) Chicken Breast Fillets, skinless and boneless 0.25tsp Five Spice Powder 30ml (1.01 fl. oz) Tamari, wheat free soy sauce 0.5tsp Cornflour 1 pump Cooking Oil Spray 5ml (0.18 fl. oz) Coconut Oil 150g (5.25 oz) Bok Choy 1tsp Honey, clear and runny 0.5tsp Bottled Ginger, crushed 5ml (0.17 fl. oz) Sesame Oil 1 extra large Flat Mushroom (approx 75g each)

.... Make our Marinade: Mix the honey, tamari, five spice powder, ginger and sesame oil into a container and shake. Place the chicken in a saucepan, and mix with marinade. Cover the saucepan and put in the fridge for at least 5-10 minutes, but the longer the better IE an hour if you have time. Once marinated, place the chicken on a pan and cook for approximately 5-8 minutes until cooked through (medium to low heat so not to burn marinade). As you are frying the chicken, grill the mushroom and bok choy until tender with the coconut oil. Add a little salt and tamari. Turn heat off. With any remaining marinade in the saucepan, heat it up (add some corn flour if necessary to thicken it, in case it gets runny) or add a little water if dry. Put it Together: Add your mushy’s and bok choy to a plate, Slice the chicken breast and place it on top and finally pour the sauce you just made over the rest of the dish!

ASHY’S TEX MEX SALAD CALORIES MACROS 330.3 FAT: 43.32%

PROTEIN: 27.61%

CARBS: 29.06%

1 tsp mild chilli powder 0.5 sprigs fresh coriander 2 taco shells (approx 11g each) 1 Pinch black pepper 0.25 small ripe avocado (approx 180g each) 1 small tomato (approx 100g each) 15g (0.53 oz) cheese, cheddar, reduced fat, grated 80g (2.80 oz) beef mince, extra-lean (maximum 5% fat) 5ml (0.17 fl. oz) lime juice, bottled 0.5 small crisp lettuce (approx 100g each) 10g (0.35 oz) jalepenos

.... Heat your oven to 140°C, and place your taco shells on a baking tray to heat them up. On high heat add mince, chopped coriander and chilli powder to a frying pan and mix till the mince is brown. Prep your Mex Salad: chop the tomato, lettuce and avo into a bowl and combine with lime juice, more chilli powder, pepper and jalepeno’s. Break the taco shells into little pieces and mix all the ingredients together. Top with the cheese for an awesome mexican salad. It won’t look brilliant, but you will love the taste.

ASHY’S CHICKEN PARMY CALORIES MACROS 283.9 FAT: 25.04%

PROTEIN: 56.78%

CARBS: 18.18%

1 cup mix of any green salad leaves you like (eg. baby spinach, sorrel, kale, rocket etc) 1 full lemon (squeezed) 130g (4.55 oz) chicken breast fillets, skinless and boneless 0.25 small brown onion, (approx 60g each) 10g (0.35 oz) fresh parmesan cheese 80g (2.80 oz) Leggos simmer sauce, Italian chicken parmigiana 1 inch cucumber (approx 15g per inch) 15g (0.53 oz) ham, lean 2 small Cherry Tomatoes (approx 10g each)

.... Get your oven hot, about 200-220°C. Grill your chicken till its cooked through. Construct your parmy: chicken ham, sauce, grated parmesan, and then bake in the oven till the cheese is how you like it. Add the salad leaves, cucumber, tomatoes and lemon together in a bowl and toss.

ASHY’S HIGH PROTEIN FISH CURRY CALORIES MACROS 319.8 FAT: 38.84%

PROTEIN: 48.03%

CARBS: 13.13%

5g (0.18 oz) Tamarind Paste 1 tsp coriander seeds, whole 1 tsp garlic, minced 200g (7 oz) whiting fillets 5ml (0.17 fl. oz) extra virgin olive oil 2 pinch chilli flakes 1 pinch black pepper 0.1 tsp whole cumin seeds 1g (0.04 oz) chilli, green 10g (0.35 oz) coconut, desiccated 1 pinch sea salt 0.25tsp ground turmeric 1 tsp bottled ginger, crushed 0.25 small brown onion (approx 60g each)

.... Make your curry paste: Using water, grated coconut, chilli flakes, coriander seeds, ginger, garlic, pepper, cumin seeds and turmeric powder make a smooth paste. Combine the paste with the olive oil in a saucepan or high edge frying pan and heat for a few minutes over medium heat. Stir frequently and then add the onions for another minute or so. Add enough water so your saucepan is about 3cm deep and bring to the boil. Add the fish and simmer until cooked. Once your fish is almost perfect, add the green chillies, tamarind paste and extra salt to taste. Cook gently for a few more minutes until done.

ASHY’S QUICK CHICKEN SOUP CALORIES MACROS 274.2 FAT: 11.16%

PROTEIN: 69.88%

CARBS: 18.96%

3 sprigs Fresh Coriander 1.5tsp Lemon Grass, sliced in water 7ml (0.24 fl. oz) Tamari, wheat free soy sauce 0.75 Spring Onion (approx 15g each) 1g (0.04 oz) Fish Sauce (nam pla) 0.25 Fresh Red Chillies (approx 45g each) 20g (0.70 oz) Snow Pea Sprouts 200g (7 oz) Chicken Breast Fillets, skinless 15ml (0.51 fl. oz) Lime Juice, bottled 500ml (16.90 fl. oz) Chicken Stock liquid 65g (2.28 oz) Bok Choy 1.5tsp Bottled Ginger, crushed 1 Kaffir Lime Leaf

.... Make your Soup Stock: Add the ginger, lemongrass, kaffir lime leaves and garlic to your chicken stock in a saucepan. Bring to the boil and then simmer. Finely slice the chicken breast and add to your stock. Return to the soup to the boil and ensure your chicken is cooked through. Dont cook too much, jus make sure it isnt pink (chicken breast goes dry if over cooked). Remove from heat and stir in snow pea shoots. Serve straight away.

CONGRATULATIONS!

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