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