eat well. be strong. - bootcampwarriors.com€¦ · carbs 2g fat 30g protein 29g METHOD Add 200 grams of your chosen yogurt type from the options listed. Options include Greek, Icelandic

eat well. be strong.

METHOD

Poach, hard boil or use the olive oil to scramble /fry the eggs depending on what you fancy.

Serve on toast with half an avocado

Use the spinach fresh on the side or mix into scramble eggs/wilt in frying pan

INGREDIENTS

Toast 1 pcLarge Eggs 2 Avocado 1/2Olive Oil 0.5 tbsp Baby Spinach 50 grams

312 CALORIEs

carbs 21g

fat 18g protein 17g

BREAKFAST: eggs & greens

METHOD

Scramble (or fry/hardboil) your eggs with the olive oil, mix in the salmon. Season as required .

Serve with avocado and rocket side salad

TIP: Create a 40/30/30 balanced meal by wrapping it all in a tortilla. Breakfast burrito!

INGREDIENTS

Salmon 60 gramsLarge Eggs 2 Avocado 1/2Olive Oil 0.5 tbsp Rocket 25 grams

388 CALORIEs. low carb

carbs 2g

fat 30g protein 29g

CALORIES: 570carbS: 35g fat: 33g protein: 34g

BREAKFAST: SALMON PALEO

carbs 2g

fat 30g protein 29g

METHOD

Add 200 grams of your chosen yogurt type from the options listed. Options include Greek, Icelandic Skyr and vegan Alpro.

Mix all ingredients together.

BASE INGREDIENTS

Mixed Berries 70 grams(strawberries, rasberries, blueberries)Sliced Almonds 2 tbsp (18 grams) Walnuts 1 tbsp (10 grams)Cashew Nuts 1 tbsp (10 grams)

GREEK YOGURT (WAITROSE OWN)200 GRAMS

SKYR YOGURT200 GRAMS

ALPRO - SOY YOGURT PLAIN*200 GRAMS

*TIP: FOR VEGAN ALPRO OPTION ADDING 1TBSP OF CHIA SEEDS WILL INCREASE YOUR PROTEIN INTAKE BY 3GRAMS GIVING YOU A TOTAL OF CALORIES: 411 CARBS:26 grams FAT:27 grams PROTEIN:19 grams

CALORIES 381 carbs 25g

fat 19g

protein 30g


fat 24g

protein 16g


fat 39g

protein 20g

VEGAN

BREAKFAST: YOGURT, NUTS AND FRUIT

CALORIES: 570carbS: 35g fat: 33g protein: 34g

METHOD

Combine all ingredients in a blender on high till smooth

INGREDIENTS

Banana Half(Meredian) almond butter 1 tbspAlmond milk - unsweetened 230 ml(Total) Greek Yogurt 150 grams Baby Spinach 30 gramsVanilla Essence .25 tsp

carbs 24g

fat 19g protein 20g

caLORIES 400 CArbs 33g

fat 26g protein 26g

caLORIES 300 CArbs 22g

fat 16g protein 14g

INCREASE CALORIES: Swap almond milk for 230ml of full fat dairy milk

VEGAN OPTION:Swap Greek for 200 grams of Aplro Soy yogurt

a word about protein powders

We recommend you get your required levels of protein from wholefoods when-ever possible.

However, especially for Vegans, if you are struggling, it possible to ‘supplement’ your diet with a good quality protein powder. Use these powders to add additional protein to a meal and NOT as a meal replacement (for example mix a small portion in with this smoothie recipe)

Be careful to choose a powder that is not too high in sugars

Remember cheaper powders are often less healthy. All protein powders are highly processed so use sparingly.

BREAKFAST: PROTEIN SMOOTHIE287 CALORIEs

*TIP: FOR VEGAN ALPRO OPTION ADDING 1TBSP OF CHIA SEEDS WILL INCREASE YOUR PROTEIN INTAKE BY 3GRAMS GIVING YOU A TOTAL OF CALORIES: 411 CARBS:26 grams FAT:27 grams PROTEIN:19 grams

METHOD

1. Prepare rice as per packet instructions. Drain. Roughly chop parsley and stir through rice.

2. Meanwhile roughly chop the onion. Cut the aubergine into 1cm cubes. Roughly chop the kale. Slice the cherry tomatoes and dried apricots in half. Dissolve the half stock cube in 200ml boiling water.

3. Season the lamb. Heat 1/4 tbsp oil in a pan on a medium-high heat. Add the lamb with 1 tsp of the ras el hanout. Brown for 5 mins. Remove from the pan and keep warm.

4. Heat the same pan on a medium heat with 1/4 tbsp oil and cook the onion for 5 mins. Add the aubergine and the remaining ras el hanout and cook for 5 mins.

5. Add the dried apricots, cherry tomatoes, kale and beef stock to the pan along with the lamb and place a lid on the pan. Simmer on a gentle heat for 10-15 mins, stirring occasionally, until the sauce has thickened and the lamb is cooked through.

INGREDIENTS: SERVES 2

beef stock cube 1/2 cherry tomatoes 180 grams Aubergine 1Onion 1SPICE: ras el hanout* 2 tspDiced lamb 300 gramsKale 40 gramsDried apricots 60 grams (approx 6)Brown rice 80 gramsFlat-leaf Parsley small handful

*A North-African spice found in most supermarkets

MAIN MEAL: moroccan lamb stewcarbs 67g

fat 17g protein 39gper person

inspired by recipie from the mindfulchef.com

595 CALORIEs pp

METHOD

1. Roughly chop coriander. Finely chop ginger and chilli (remove seeds for less heat). Cut sweet potato into 1 cm cubes. Dice onion

2. Slice chicken into bit size pieces

3. Heat large pan with .5 tbsp coconut or olive oil on medium heat.. Cook for 5 mins then add onion and sweet potato. Cook for 10 mins more or until veg have softened

4. Stir in spices, ginger and chilli, cook for 2 mins more. Add 250ml of boiling water, the peanut butter, pinch of salt and simmer for 5-10 mins or until the chicken is cooked through and sauce thick-ened. Add spinach in last 2/3 minutes

5. Cook cauli�ower rice as instructed on packet, season and stir in half the coriander

6. Serve cauli�ower rice with chicken stew, sprinkle peanuts and remainder of coriander on top


Chicken Thigh Fillets (Skinless & Boneless) 300 gBaby Spinach 100 gSweet Potato 1Medium Onion 1Red Chilli (or half for less heat) 1Plain Peanuts - roughly chopped 20 gramPeanut Butter 2 tbspGinger 30g (thumb sized)Fresh Coriander 30g (handful)Sainsburys - Cauli�ower Rice 1 packSPICES: Tumeric 0.5 tsp Cumin 0.5 tsp Cinnamon 0.25 tsp Ground coriander 0.5 tsp (or buy a west african spice mix)

AFRICAN CHICKEN & PEANUT STEW carbs 32.5g

fat 29g protein 54.5gper person


568 CALORIEs pp HIGH PROTEIN


AFRICAN CHICKEN & PEANUT STEW

METHOD

1. Heat 1tbsp oil on a medium heat in a large pan. Cut the sweet potato into 1 cm cubes and crush/dice the garlic. Add both to the pan. Cook for 10 minutes to soften

2. Boil a kettle. Dice the red pepper into bite sized pieces. Add the red pepper to the pan along with the passata, harissa paste, olives, beans (drained) and 100ml boiling water. Simmer for 5 mins. Season with salt and black pepper

4. Spoon the stew into bowls, squeeze over the lemon jiuce and serve with chopped parsley


Cannellini beans (or other bean) 1 canSweet Potato 1 (200gram)

g002 atassaPLemon 1/2Garlic clove 1Red Pepper 1Harissa Paste* 2 tspPitted black olives 30g (small handful)Flat-leaf Parsley small handful

*A North-African paste found in most large supermarkets

MAIN MEAL: MEDITERRANEAN FISH STEW WITH OLIVES460 CALORIEs pp LOW FAT

carbs 51g



460 CALORIEs pp LOW FAT

carbs 51g


MEDITERRANEAN FISH STEW


METHOD

1.Rub the chicken with half the oil. Season with salt and pepper. Oven cook, grill or fry as preferred.

2.Preheat over to 200 C (180 fan). Wash the sweet potato, then pat dry and cut in half. Rub all over with the remaining oil, salt, pepper and paprika. Place cut side down on a baking tray lined with baking paper or foil. Cook for 25 to 30 mins until soft through.

3. Meanwhile roughly chop the parsley. Mix with the yogurt and a squeeze of lemon. Season with pepper.

4. Serve chicken and sweet potato alongside half the greek salad. Top potato with yogurt dressing.

This is a quick, simple and tasty meal that can be easily adjusted. Add extra sweet potato for more carbs, swap in your preferred spices and herbs, choose a di�erent pre prepared salad with similar nutrition etc

INGREDIENTS

Chicken Breast 2 x 150 gramsSweet Potato 1 mediumOlive or Coconut oil 1.5 tbspGreek Yogurt 4 tbspLemon HalfParsley (or coriander) small handfulSainsburys Taste the Di�erence Greek Salad 200 grams SPICES: Smoked Paprika 0.5 - 1 tsp Salt Pepper

serves 2 people. 490 CALORIEs pp HIGH PROTEIN, low carb

carbs 20g


simple chicken & sweet potato

METHOD

1. Dissolve stock cube in 150ml boiling water.

2. Roughly chop the red pepper and �nely slice the mushrooms.

3. Heat 1 tsp oil on a medium-high heat and fry the beef mince for 8 mins until golden brown. Season with salt and pepper.

4. Meanwhile, peel and chop the sweet potato into 1cm cubes and place in a saucepan, cover with boiling water and cook for 10 mins until softened.

5. Add the red pepper and mushrooms to the beef for 5 mins, then add the passata, tomato paste, beef stock and Italian herbs. Simmer for 10 mins, then stir through the spinach.

6. Drain the sweet potato and mash with a potato masher. Season with a pinch of sea salt.

7. Serve the sweet potato mash on two warm plates and spoon over the rich beef bolognese. Sprinkle over the pine nuts.


Beef mince (lean) 300 gramsMushrooms 120 grams Beef stock cube 1/2 cubeRed pepper 1Passata 200 gramsPine nuts (optional) 20 gramsSundried or normal tomato paste 2 tbspDried Italian herbs 2 tspSweet potato 2 medium (300 g)Spinach 40 gram

beef bolognese with sweet potato carbs 48g

fat 25g protein 41gper pers


566 CALORIEs pp

METHOD

1. Fry the onion, garlic and red chilli in a little olive oil or cocnut oil until soft.

2. Add the spices, including chilli powder if you like it spicy.

3. Tip in the quinoa, stock, tomatoes and black beans, and season well. Cover and simmer for 30 minutes until the quinoa is tender and the sauce has thickened.

4. Top with a few avocado slices and coriander leaves to serve

Super easy to make! Add vegetarin mince/quorn mince for added protein (means it wont be vegan)


Onion - chopped 1Garlic - crushed 2 clovesRed chilli - chopped 1Quinoa 200 gramsVegetable stock 600 mlTinned chopped tomatoes 400 gramsBlack beans 400 grams Ground cumin 2 tspSmoked paprika 1 tspChilli powder 1/2 tsp (optional)Avocado - sliced 1Coriander leaves to serve

ONE POT VEGAN CHILLI WITH QUINOA carbs 44g


343 CALORIEs pp

snacksALMONDS 30 GRAMS 24 NUTS

cALORIES 160 carbs 6g

fat 14g protein 6g VEGAN

BOILED EGG 1 EGG


fat 5g protein 6g VEGGIE

BILTONG ‘EMBER’ 30 GRAMS 1 PACKET


fat 2g protein 19g

We have speci�ed the brand EMBER as they are a’ healthier’ version of Biltong made from British and Irish beef with no added sugars -

beware that there are lots of unhealthy versions of biltong that add sugar and

arti�cal �avourings. Does contain sodium nitrate so don’t over eat!

PUMPKIN SEEDS 30 GRAMS 2 TBSP



1 x APPLE with 1 x TBSP PEANUT BUTTER



‘NAKD’ CRUNCH BARS 1 BAR



‘FOOD DOCTOR’ FULL OF BEANS MIX 30 GRAMS



snacks

METHOD

1. Fry the onion, garlic and red chilli in a little olive oil or cocnut oil until soft.

2. Add the spices, including chilli powder if you like it spicy.

3. Tip in the quinoa, stock, tomatoes and black beans, and season well. Cover and simmer for 30 minutes until the quinoa is tender and the sauce has thickened.

4. Top with a few avocado slices and coriander leaves to serve

150G X SKYR YOGURT with 6 x DRIED APRICOTS


fat 0g protein 16g VEGGIE

WAITROSE CHICKEN SATAY W PEANUT DIP - 90G


fat 10g protein 16g

snacks

eat well. be strong.

Documents

eat well. be strong. - bootcampwarriors.com€¦ · carbs 2g fat 30g protein 29g METHOD Add 200 grams of your chosen yogurt type from the options listed. Options include Greek, Icelandic