Challenge Fat Loss: A Recipe for Success · 2018-02-26 · Welcome Welcome to Challenge Fat Loss: A...
Transcript of Challenge Fat Loss: A Recipe for Success · 2018-02-26 · Welcome Welcome to Challenge Fat Loss: A...
Medical Disclaimer
Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.
Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.
Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.
© Copyright 2017 Lindsay Beale and it’s licensors
All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).
Contents
Drinks
Blueberry & pistachio smoothie 1
Orange, pepper & turmeric smoothie 2
Vitamin booster smoothie 3
Snacks & treats
Chocolate, pistachio & cranberry popcorn 4
Cocoa crunch snack bars 5
Mint chocolate chip protein bars 6
Breakfast
Pesto Parmesan scrambled eggs 7
Spinach pancakes 8
Mushroom, spinach & basil omelette 9
Lunch
Beef, bacon & cabbage stew 10
Creamy leek & potato soup 11
Mozzarella, tomato and spinach tortilla 12
Dinner
Chicken casserole 13
Rich bolognese stuffed marrow 14
Thai style lamb curry 15
Welcome
Welcome to Challenge Fat Loss: A Recipe for Success.
This book will be your bible over the
coming weeks! In case you didn’t know,
nutrition will count for about 80% of
your results. That’s right 80%!
Over the past ten years, I have evolved and developed
CFL and have helped 100’s of people shed stones and
inches and feel better about themselves. If you are
overweight, chances are you will suffer from various
health related illnesses, such as high blood pressure,
heart disease, type 2 diabetes, digestive and bowel
issues, as well as skin complaints.
Choosing foods that are ‘near to nature’, natural and
unprocessed can help combat most symptoms and
indeed I have many clients who have lost several stones and reversed type 2 diabetes, in
some cases coming off of ALL medications.
Nutrition and activity are enormously important in keeping your body in tip-top condition
and I don’t mean you have to work out like an athlete, but walking and some light physical
exercise is a certainty to making BIG gains in health and fitness. When you feel fitter, you
automatically make better choices in the food you choose, buy, cook and eat.
Great food can be the start of a new you. A definite recipe for your success.
Let’s get started!
Lindsay
Below I have included the key principles that work for nutrition for health and fat loss. If
anything you read, see or hear deviates from any of the six principles below, chances are
you can dismiss it immediately as a short term fad diet. This is a way of eating that will
enable you to achieve both fast and permanent results in a way that is 100% sustainable.
You see this change has to be permanent so it has to be both straightforward and above all
enjoyable. The good news is that my recipe book will show you how quick, easy and tasty
eating this way is.
Follow these principles
and you will get results...
1. Eating fewer calories than you burn (calorie deficit)
2. Eat more vegetables and fruits because they are rich in
antioxidants and micro-nutrients (vitamins and minerals)
3. Eat plenty of protein for repair and maintenance
of lean tissue, and to keep you feeling full (protein satisfies
the appetite more than any other macronutrient)
4. Eat enough healthy fats from oily fish, nuts, avocados,
coconut and olive oils (healthy fats are an essential part
of a balanced diet)
5. Drink plenty of water to naturally detoxify the body,
keeping the brain and body hydrated so it can function
properly (green and herbal teas count towards this
water intake)
6. Limit processed foods and artificial sweeteners
and preservatives
Now go and learn, cook, and experience the benefits that
my recipes have to offer – enjoy!
Client success
Being 49 and fearing being 50 and fat and unhealthy I knew I had to do something to help
myself. Both my parents had major health issues in their 50’s and I was terrified I would end
up the same. Having spent all my adult life not just overweight but obese, and I mean all my
adult life, even from a teenager I was overweight and constantly on a diet, trying all the fads
there were, yoyo dieting became a way of life but all I got was fatter and I had an unhealthy
attitude towards food and eating. The thing with me is that it wasn’t just to eat but to deal
with emotions, traumatic life experiences as a child had a major impact on what, and why I
ate what I did. Outside people thought I was happy, and full of life but on the inside I hated
myself, how I looked and how I felt.
Finally at the age of 50 I met Lindsay Beale and CFL
challenges, what a transformation, for the first time in
my life I felt in control of my body and what I put into
it, I love cooking and am passionate about good food,
whereas before, diets and slimming groups all that
seemed to take that passion away from me, Lindsay
really encourages cooking, experimenting, and above
all enjoying every mouthful – even the chocolate. Not
once am I made to feel guilty or bad!!! I have learned
about real nutrition and the benefits of good food has
on my wellbeing.
For me this has been such a journey, I have gained
so much confidence and for me a wonderful, caring
therapy, dealing with issues from childhood and realising I am a good person who deserves
the very best and that means giving myself permission to look after myself. The support of
the group is like no other I have experienced, there is no competition with each other, only
kindness, support and encouragement. Lindsay is there every step of the way, and no matter
how we feel will coach, teach and nurture us to be the best we can.
I am now the lightest, slimmest and fittest I have been for a long, long time.
Thank you for being the most amazing person who I really think has changed my life
Marie xxx
A routine blood test resulted in me being told I
was a borderline diabetic and weight was an issue.
I was devastated. I had previously tried all the
household slimming groups only to put all the
weight back on plus! I had heard about Lindsay’s
fat loss group and so gave it a try. At this point
I also suffered with migraine and was on daily
medication as well as prescribed meds to take
when I had an attack. I didn’t like going out and
was uneasy about my size.
Within 10 months the weight loss was dramatic;
losing weight was easy using Lindsay’s tools of
combining a healthy diet and exercise, in 12
months I was 4 stone lighter, my skin was clearer
(I also suffer with roseatia) and I felt absolutely
fabulous! I became more confident about going
out again.
My husband noticed a huge change in my
wellbeing for the better. The migraines became less
frequent and I came off of the medication. I was
given the all clear by the doctor as my blood sugar
levels had become normal.
I am almost 3 years down the line now and
maintaining the weight loss without a problem.
My relationship with food has changed as I am
now accountable for what goes into my body. I still
have treats but find my treat choices have changed
and more often without thinking about it I choose food more wisely because it tastes
different now I enjoy all the good stuff and don’t bother with all the beige! I love the way I
look now and love the fact it isn’t hard to maintain. I actually love me now as at the start I
didn’t care for me much at all.
Thankyou Lindsay for all your help during the good and bad times. I have found a new lease
of life since I started the CFL courses and I don’t believe I want to change back to my old
habits. I love me.
Jo Burdett
Get in touch
Lindsay Beale
Lindsaybeale.com
E-mail [email protected]
www.facebook.com/lindsaybealefitness
https://twitter.com/@linnymbeale
https://www.instagram.com/linnymaryb
visit www.amykenyon.com tel 0151 3241 555 1DRINKS
60g frozen blueberries (or use
fresh plus 2 ice cubes)
15g shelled pistachios
1/2 a ripe avocado
50g fresh spinach leaves
170ml unsweetened almond milk
25g vanilla flavour whey or rice
protein powder (optional)
SERVES 1
PER SERVING:
292 Calories
12g Carbs
25g Protein
16g Fat
Place all of the ingredients in a blender and blend until creamy. Serve.
Consume immediately.
Blueberry & pistachio smoothie
Lindsaybeale.com E-mail [email protected]
visit www.amykenyon.com tel 0151 3241 555 DRINKS 2DRINKS
1 satsuma orange, peeled
60g carrot, peeled and chopped
50g red bell-pepper
1 inch piece fresh ginger
1 tsp turmeric
90ml cold water
SERVES 1
PER SERVING:
81 Calories
16g Carbs
2g Protein
1g Fat
Place all of the ingredients in a blender and blend until creamy. Serve.
Consume immediately.
Orange, pepper & turmeric smoothie
Lindsaybeale.com E-mail [email protected]
visit www.amykenyon.com tel 0151 3241 555 DRINKS 3DRINKS
50g pomegranate seeds
60g fresh strawberries
1 kiwi fruit
a handful of fresh mint leaves
150ml cold water
3 ice cubes
1/2 tsp spirulina powder
SERVES 1
Place all of the ingredients in a blender and blend until creamy. Serve.
Consume immediately.
Vitamin booster
smoothie
PER SERVING:
113 Calories
22g Carbs
4g Protein
1g Fat
Lindsaybeale.com E-mail [email protected]
12
2 tsps coconut oil
60g popping corn
60g dark chocolate (minimum
70% cocoa)
15g honey (or use natural sweetener
of your choice)
30g dried cranberries
20g pistachios, chopped
SERVES 8
When the popping has stopped, remove pan from heat. Allow to cool for 5 minutes.
Place the chocolate and remaining coconut oil in a saucepan. Bring a shallow basin of water to the boil over a medium / low heat and carefully place the saucepan in the basin. Stir until melted. Remove from heat and allow to cool for 5-10 minutes.
Stir the cranberries and pistachios into the chocolate. Add the popcorn and stir in thoroughly so that the popcorn is covered in the chocolate.
Pour the popcorn into a 15x15cm tin. Ensure the popcorn is well packed into a thick layer so that it will stick together as it sets.
Refrigerate for one hour or more. Cut or break into 8 pieces.
Store any leftovers in an airtight container
and refrigerate for up to 4 days.
PER SERVING:
114 Calories
13g Carbs
2g Protein
6g Fat
Melt 1 tsp coconut oil in a large saucepan over a medium / high heat. Add the popcorn and cover.
When the popcorn starts to pop, reduce heat to medium. Shake the pan carefully every 20 seconds, to prevent the popcorn from burning.
Chocolate, pistachio & cranberry popcorn
4SNACKS & TREATSLindsaybeale.com E-mail [email protected]
5
40g chopped pitted dates
40g almonds, finely chopped
30g nut butter of your choice
1 tsp vanilla extract
10g flaxseed
30g desiccated coconut
10g cocoa powder
25g chocolate flavour whey or rice
protein powder (optional)
a pinch of salt
30ml cold water or unsweetened
almond milk
MAKES 4 BARS
Place all of the ingredients in a bowl and mix well until combined.
Line the base of a baking tray with baking paper.
Place the mixture on the paper and shape into a long flat rectangle, around 1cm thick.
Refrigerate for 2 hours, or until firm.
Cut into 4 bars. Serve.
Store any leftovers in an airtight container
and refrigerate for up to 4 days.
Cocoa crunch
snack bars
PER BAR:
236 Calories
14g Carbs
9g Protein
16g Fat
SNACKS & TREATSLindsaybeale.com E-mail [email protected]
40g dried dates, chopped
40g almonds or cashews, finely
chopped
30g chocolate flavour whey or rice
protein powder (optional)
1 tbsp cocoa powder
1 tsp mint extract
25g flaxseed
20g dark chocolate chips
(minimum 70% cocoa)
35ml coconut milk
MAKES 4 BARS
Place all of the ingredients in a large bowl and mix well until thoroughly combined.
Shape into 4 bars and place on a baking tin or plate.
Refrigerate for 1 hour or until firm. Serve.
Store any leftovers in an airtight container
and refrigerate for up to 4 days.
PER SERVING:
192 Calories
11g Carbs
10g Protein
12g Fat
Mint chocolate chip protein bars
6Lindsaybeale.com E-mail [email protected] SNACKS & TREATS
15
3 eggs and 2 egg whites
a pinch of ground black pepper
10g green basil pesto
10g Parmesan, grated
a sprinkle of chives, chopped
(optional)
SERVES 1
PER SERVING:
305 Calories
0g Carbs
29g Protein
21g Fat
Pesto Parmesan scrambled eggs
Whisk the eggs and egg whites in a jug.
Add the pesto and black pepper and stir well.
Place a non stick frying pan over a medium heat. Add the egg mixture and cook, stirring for 1-2 minutes. As the eggs start to thicken, add the Parmesan and stir well.
Continue to cook until the eggs are cooked thoroughly.
Transfer the eggs to a plate and sprinkle on the chives (if using).
Serve with steamed vegetables of your choice.
Consume immediately.
Lindsaybeale.com E-mail [email protected] 7BREAKFAST
16
75g self-raising flour (use gluten free
flour of your choice)
a small pinch of baking soda
a pinch of sea salt
1 egg
50ml buttermilk (or use dairy free
yoghurt)
80ml unsweetened almond milk
(or use milk of your choice)
40g fresh spinach
1 heaped tsp coconut oil
MAKES 4 PANCAKES
Place all of the ingredients in a blender, except for the coconut oil, and blend until smooth.
Heat a small amount of the coconut oil in a pan over a medium/high heat and then pour one quarter of the mixture into the centre of the pan.
Move the pan around gently to even out the mixture into a circular shape. When small holes appear in the pancake (around 1-2 minutes), turn it over and cook for 1-2 minutes, until golden. Transfer to a plate.
Repeat steps 3 times with the remaining oil and batter.
Store any leftover pancakes in an airtight
container and refrigerate for up to 2 days.
Spinach pancakes
PER SERVING:
90 Calories
14g Carbs
4g Protein
2g Fat
Serving suggestion:
Serve with yoghurt and a drizzle of honey.
Lindsaybeale.com E-mail [email protected] 8BREAKFAST
2 eggs plus 1 egg white
a pinch of sea salt and ground
black pepper
1 tsp ghee or coconut oil
100g closed cup mushrooms,
finely chopped
5 fresh basil leaves, finely
chopped
a small handful of fresh spinach,
finely chopped
10g grated Cheddar cheese or soft
cream cheese (use dairy free if
preferred)
SERVES 1
Whisk the eggs and egg white in a jug with the salt and pepper.
Melt the ghee / oil in a frying pan over a medium heat. Add the mushrooms and sauté gently for 4-5 minutes, stirring until soft.
Add the basil leaves and cook for 2-3 minutes, stirring. Remove everything from the pan and transfer to a plate. Remove any bits from the pan.
Pour the eggs into the pan, covering the base. Cook gently for around 3-4 minutes until the edges of the mixture start to crisp.
When the centre of the omelette begins to firm up, add the spinach, distributing evenly over half of the omelette. Add the cooked mushrooms, basil and cheese.
Fold the empty half of the omelette over the vegetables to enclose. Cook for 1 minute. Using a slice, remove the omelette from the pan and serve.
Store any leftovers in an airtight container
and refrigerate for up to 24 hours.
PER SERVING:
279 Calories
6g Carbs
21g Protein
19g Fat
Mushroom, spinach
& basil omelette
17Lindsaybeale.com E-mail [email protected] 9BREAKFAST
1 tsp ghee or coconut oil
1 small white onion, chopped
750g lean beef mince
3 rashers streaky bacon, cut into
small pieces
1 stick celery, finely chopped
250g Savoy cabbage, roughly
chopped
a pinch of sea salt and ground black
pepper
1/2 tsp Italian seasoning
200g tinned chopped tomatoes
200ml hot beef stock, made with one
organic stock cube
200ml recently boiled water
100g basmati rice, uncooked
SERVES 4
Melt the ghee / oil in large saucepan over a medium heat. Add the onion and sauté for 3-4 minutes, stirring frequently.
Add the mince and break up into small pieces using a wooden spoon. Cook for 3-4 minutes, stirring, until brown all over.
Add the bacon and cook for 2 minutes, stirring frequently.
Add the celery and cabbage. Stir well and cook for 3 minutes.
Add the salt and pepper, Italian seasoning, tomatoes and stock. Stir well and cook for 2 minutes.
Add the rice and water and stir. Cover and simmer for 10 minutes. Add more water if the mixture becomes too dry. Cook for a further 10 minutes or until the rice is cooked. Serve.
Store any leftovers in an airtight container
and refrigerate for up to 4 days or freeze on
same day.
Beef, bacon & cabbage stew
PER SERVING:
401 Calories
26g Carbs
45g Protein
13g Fat
18Lindsaybeale.com E-mail [email protected] 10LUNCH
3 tsps ghee or butter
2 large leeks, finely chopped
2 medium sized white onions, finely
chopped
300g all-rounder potatoes, diced
650ml vegetable stock
100ml unsweetened almond milk
(or use milk of your choice)
a good pinch of salt and pepper
SERVES 4
Melt the ghee/butter in a large saucepan over a medium heat.
Add the leeks and onions and sauté gently for 5-6 minutes, stirring occasionally.
Add the potatoes, stir well and cook for 1-2 minutes, stirring occasionally.
Add the stock, milk, salt and pepper and stir well. Increase heat and bring to a boil, then reduce to a simmer. Cover and cook for 30 minutes, stirring occasionally.
Leave to cool and blend into a purée or leave the soup as it is and serve.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Creamy leek & potato soup
PER SERVING:
150 Calories
20g Carbs
4g Protein
6g Fat
19Lindsaybeale.com E-mail [email protected] 11LUNCH
1 tsp ghee or coconut oil plus a little
extra to grease tin
150g potato, cut into small cubes
1/2 tsp paprika
1 small red onion, finely chopped
50g spinach leaves
8 cherry tomatoes, halved
50g Mozzarella, cut into chunks (use
dairy free cheese if preferred)
5 eggs
1/2 tsp garlic powder
a pinch of sea salt
a pinch of ground black pepper
SERVES 2
Preheat the oven to 180˚C/350˚F. Grease a 15x15cm baking tin with a small amount of ghee/oil.
Heat 1 tsp ghee/oil in a frying pan over a medium heat.
Add the potato and paprika. Stir well and sauté for around 10 minutes, stirring until soft.
Add the onion and sauté gently for 3-4 minutes, stirring frequently.
Add the spinach and cook until wilted. Remove pan from heat.
Add the spinach to the baking tin with the cherry tomatoes and Mozzarella.
Beat the eggs in a jug with a fork. Add the garlic powder, salt and pepper and stir well.
Pour the eggs into the tin and bake for 20 minutes, or until golden and firm.
Store any leftovers in an airtight container
and refrigerate for up to 3 days.
PER SERVING:
372 Calories
22g Carbs
26g Protein
20g Fat
Mozzarella, tomato and spinach tortilla
20Lindsaybeale.com E-mail [email protected] 12LUNCH
1 tsp ghee or coconut oil
2 celery sticks, sliced
250g all rounder potatoes, peeled
and diced
2 medium sized carrots, peeled
and sliced
1 medium sized leek, sliced finely
1kg chicken drumsticks, skin on
1 sprig fresh rosemary
2 tbsps plain flour (use gluten free
if preferred)
600ml hot chicken stock (made
with one organic stock cube)
1/2 tsp sea salt
1/2 tsp ground black pepper
SERVES 4
Melt the ghee/oil in a large saucepan over a medium heat. Add the celery, potatoes, carrots and leek and sauté gently for 4-5 minutes, stirring occasionally.
Add the chicken, stir well and cook for 4 minutes, stirring occasionally to seal on all sides.
Add the rosemary, stir well and cook for 1 minute.
Add the plain flour, stir well and add the stock. Increase heat to bring to a boil then reduce heat to simmer.
Cover and cook for 90 minutes, stirring occasionally. Add the salt and pepper, stir well and serve.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Chicken casserole
PER SERVING:
547 Calories
18g Carbs
58g Protein
27g Fat
Note: Discarding the chicken skin will reduce the fat content of the dish
21Lindsaybeale.com E-mail [email protected] 13DINNER
1 tsp butter or coconut oil
65g pancetta (smoked or
unsmoked)
1 medium white onion, finely
chopped
2 cloves garlic, finely chopped
300g lean beef mince
200g tinned chopped tomatoes
30g tomato purée
1 tsp paprika
1/2 tsp mixed Italian dried herbs
1 medium sized marrow
20g Parmesan cheese, grated
1 sprig fresh basil, finely chopped
a pinch of sea salt
a pinch of ground black pepper
SERVES 2
Melt the butter/oil in a saucepan and add the pancetta, cooking for 5 minutes, or until quite crispy.
Add the onion and sauté for 3-4 minutes, stirring regularly. Add the garlic and sauté for 2-3 minutes, stirring regularly.
Add the mince and cook for 5 minutes, stirring regularly.
Add the chopped tomatoes, tomato purée, paprika and Italian herbs. Stir well and simmer gently. Stir occasionally. Meanwhile, preheat the oven to 200˚C / 400˚F.
Wash the marrow and slice into discs about 4-5cm thickness. Cut the flesh out of the marrow, leaving a small amount of marrow around the disc. Place the discs in a foil-lined baking dish.
Add the basil, salt and pepper to the sauce and stir well. Spoon the sauce into the hollow marrow discs. Top with Parmesan and bake in the oven for 15-20 minutes.
Note: The marrow skin is edible!
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Rich bolognese stuffed marrow
PER SERVING:
429 Calories
17g Carbs
43g Protein
21g Fat
22Lindsaybeale.com E-mail [email protected] 14DINNER
60g red lentils, rinsed
1 tsp ghee or coconut oil
100g white onion, finely chopped
300g lamb, diced
3 spring onions, finely chopped
1 red chilli pepper, finely chopped
100g Thai red curry paste
250ml hot chicken stock (made with
1 organic stock cube)
1 tsp fish sauce (nam pla)
a handful of fresh basil, finely
chopped
a handful of fresh coriander, finely
chopped
275ml coconut milk
100g plain yoghurt (use dairy free if
preferred)
grated zest and juice of 1 lime
SERVES 2
Bring a small saucepan of water to the boil. Add the lentils and cook according to pack instructions, until soft. Drain well.
Melt the ghee / oil in a large saucepan over a medium heat. Add the white onion and sauté for 4 minutes, stirring.
Add the lamb and cook for 3 minutes, stirring to brown on all sides.
Add the spring onions and chilli pepper and sauté for 2 minutes, stirring.
Add the Thai red curry paste, stir well and cook for 1 minute.
Add the chicken stock and increase heat to bring to a boil. Reduce to a simmer and cook for 30 minutes.
Add the fish sauce and lentils and cook for 20 minutes or until the lamb is tender.
Add the basil, coriander, coconut milk, yoghurt, lime zest and juice and cook for 2 minutes. Serve.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
PER SERVING:
615 Calories
37g Carbs
47g Protein
31g Fat
Thai style lamb curry
23Lindsaybeale.com E-mail [email protected] 15DINNER