Phase 3 lunch & dinner

Combine phase 1 and phase 2 recipes with phase 3, add or take out ingredients

Now adding in diary and more food options. This is a guideline to start you off, once your body adjusts to the portions and different foods and your weight is manageable, you can increase anything on here as you like! Increase everything gradually and slowly. Week 1 add a different carb in but keeping it to 2 a day. Week 2 add 3 portions of carbs, week 3 add 4 portions of carbs. Keep monitoring your body responses


  • 1 corn tortilla
  • 110g chicken (your protein choice) cut into small pieces
  • 1/2 cup of mushrooms
  • 1/2 cup of spinach
  • 3 olives halved
  • Tomato paste
  • 30g grated cheese

Depending how you like your pizza, place as much tomato paste as you like in a bowl and mix with some water to get your desired consistency, you may need to add a tsp of olive oil to help with the spreading. Spread the paste over the tortilla. Heat up a pan on medium heat and cook the chicken. Place the chicken and veg over the pizza base and sprinkle the cheese on top. Bake for around 10-15 minutes or until its cooked


  • 440g chicken, cubed
  • 1 tbsp of green thai paste
  • 1 clove of garlic, crushed
  • 1 fresh chilli or tsp of dried chilli
  • 1 large onion, chopped
  • 1 can of coconut milk
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 2 cups of brown rice

Heat pan over medium heat and cook chicken, stir in paste. Add onions, peppers and chilli's. When veg starts becoming tender add in coconut milk. Stir and bring to boil, reduce heat and allow to simmer for around 20-25minutes or until sauce has thickened. Place the garlic in the pan last minute. Place rice in a pan and cover with water on medium heat for around 10 minutes or until rice has cooked. Serve with green veg (optional)


  • 110g of lean mince beef (or protein of your choice)
  • 1 sweet potato
  • 1 large beefstake tomato
  • 1 portabello mushroom
  • 1/2 onion (chopped)
  • 1 garlic clove (crushed)

Cut the sweet potato into chips and lighlty coat them with oil, slice the tomato in half and roast for around 30-45 minutes in a pre-heated oven at 180c. Mix the onion and garlic and lean beef together and make a patty. Place in a pre-heated pan on medium heat and cook for around 4-6 minutes then flip (cook longer if needed). At the same time place the mushroom in the oven. Serve the burger in between layers of tomato's and mushrooms with a portion of sweet potato fries


  • 440g chicken, cubed (or protein of your choice)
  • 4-6 stalks of broccoli
  • 2 clove of garlic, crushed
  • 1 cup of mung bean sprouts
  • 1 large onion, chooped
  • 1 vegetable stock 
  • 2 carrots, sliced
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 2 cups of mushrooms, sliced
  • 2 cups of rice noodles

Heat pan over medium heat and cook chicken, add a couple of tbsp of water. Add vegetable stock, onions, peppers, carrots, mushrooms, mung bean sprouts and broccoli and cook until tender. Add the rice noodles and cook for a further 1-2 minutes


  • 1 slice of sourdough bread (or wheat free bread)
  • 2 eggs
  • 1 cup of spinach
  • 2 slices of smoked salmon
  • 1/2 avocado

Boil water in a pan on high heat. gently place 2 eggs in the water and cook for around 4 minutes. Lightly grill the bread on both sides. Pan fry the spinach until it's wilted. Spead 1/2 avocado on the toast, topped with 2 poached eggs, topped with spinach