Phase 1 lunch & dinner

STIRFRY: MAKES 4 SERVINGS
- 1/4 cup water mixed with 1/4 vegetable stock
- 440g chicken, shrimp, lamb, lean beef, tofu (your choice)
- 2 cups of mushroom, thinly sliced
- 1 cup of bamboo shoots
- 1 cup of broccoli florets
- 1 cup of asparagus, chopped
- 1 carrot, thinly sliced
- 1 tsp ginger
- 1/4 tsp cayenne pepper
Heat vegetable stock in wok over medium-high heat. Add your protein choice and cook until its amost done. Add all the veggies and seasonings until tender.

FULL BODIED SOUP: MAKES 4 SERVINGS
- 440g of ground beef or turkey
- 450g of canned tomatos
- 450ml of water
- 1/2 onion, chopped
- 1 cup of spinach, chopped
- 1 cup of green beans, chopped
- 2 garlic cloves, minced
- 1/2 green pepper, chopped
- 1/2 red pepper, chopped
- 1 stalk of celery, chopped
Brown meat in a pan over medium heat until no longer pink, drain off fat. Place everything in a big pan and cook over low heat for about an hour. Serve as it is or blitz it.

TURKEY AND SPINACH SALAD: MAKES 1 SERVING
- 1 tbsp of water with a pinch of vegetable stock
- 1 garlic clove, minced
- 1/4 cup of onion, diced
- 1/2 cup of mushrooms, thinly sliced
- 1/2 cup of tomato, diced
- 110g turkey breast (or protein of your choice)
- 1 cup fresh spinach raw
- 1 tbsp of flaxseed oil
Lightly cook garlic and onion in water and vegetable stock over medium-high heat in a non-stick pan until soft. Add mushroom, tomato and turkey, cook until turkey brown or done. Serve on raw spinach with 1tbsp of flaxseed oil drizzed on top

CHICKEN KEBAB: MAKES 4 SERVINGS
- 440g chicken, cut into cubes (your protein choice)
- 2 cups of red peppers
- 200g courgettes, cubed
- 2 cups of yellow squash, cubed
- 200g of button mushrooms
- lemon wedge to garnish
Preheat grill. Alternate chicken and veg on skewers and grill for about 15-20 minutes, or until chicken is cooked, turning them a couple of times. Remove from grill and serve with lemon.

SALMON & GREENS: MAKES 1 SERVING
- Fillet of salmon
- handful of asparagus
- lemon wedge
- 6 cherry tomatos
Using a non stick pan add the salmon skin-side down, season with salt and freshly ground black pepper and squeeze over a little lemon juice. Fry for 2-3 minutes, then turn the salmon over and fry for a further 1-2 minutes, or until cooked through. Coat the asparagus spears in a little olive oil. Heat up your pan on high heat. Once heated add the asparagus and cook for 1-2 minutes, turning occasionally until tender. Serve up with cherry tomatos chopped in half and lemon.

STEAK & GREENS: MAKES 1 SERVING
- piece of steak
- handful of asparagus
- 1 cup of spinach
- 4 cherry tomatos
- 1 cup of broccoli florets
- 3 tbsp of mixed herbs, rosemary, thyme, oregano or marjoram
Heat up the pan over medium-hot heat. Rub 3 tablespoons mixed chopped herbs with a dash of olive oil onto the steak, Cook steak for around 5 minutes on each side (for medium) Gently steam the veg for around 3-5 minutes or until tender. Gentle fry the tomatos for a cople of minutes or until soft. Serve and garnish