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C o n t e n ts

1 . p r e fac e- A b o u t t h e a u t h o r s

2 . t h e l e a n l i f est y l e- Yo u a re w h at yo u p u t i n yo u r m o u t h- T h e Le a n Lu n c h b oxer ’ s k itc h e n e s s e nt i a l s- D itc h & Sw itc h - s i m p le s wa p s fo r a le a n er l i fe s ty le- T h e h i g h s a n d low s of s u g a r , a lco h o l a n d ca ffe i n e

3. t h e l e a n l u n c h b ox- H ow to u s e t h e re c i p e s- B re a kfa s t re c i p e s- M a i n re c i p e s- S n a c k re c i p e s- D r i n k s re c i p e s- K itc h e n S k i ll s

4 . stay l e a n fo r e ve r- T h e 10 co m m a n d m e nt s- F i n a l T h o u g ht s

4w w w . l e a n l u n c h b o x . c o m

preface

T h a n k yo u fo r p u rc h a s i n g yo u r co py of t h e Le a n Lu n c h b ox . T h i s b o o k i s d e s i g n e d to c h a n g e t h e way yo u co o k a n d lo o k ; h e l p i n g yo u to b u i ld m u s c le w it h o u t co m -p ro m i s i n g o n t h e f l a vo u r s of t h e c l a s s i c d i s h e s t h at yo u k n ow a n d love .

B efo re we g et s t a r te d , we t h o u g ht it wo u ld b e p o l ite fo r u s to i n t ro d u ce o u r -s e lve s p ro p er ly . We a re J a s o n , R i c h a rd a n d Ta ra - a t r i o of Le a n Lo n d o n er s w h o a re o n a m i s s i o n to h e l p t h o s e w h o a re s t r u g g l i n g to a c h i eve t h e i r n u t r it i o n a l a n d m u s c le b u i ld i n g g o a l s .

T h i s b o o k i s a re s u lt of o u r ow n p er s o n a l a c h i eve m e nt s over t h e p a s t ye a r o r s o w h ere we h a ve co lle ct i ve ly m a n a g e d to q u it s m o k i n g , re d u ce a lco h o l i n t a ke , i n -c re a s e m u s c le m a s s a n d d e c re a s e b o d y fat p erce nt a g e to a n a vera g e of u n d er 7 % .

O u r j o u r n ey b e g a n over 5 ye a r s a g o w h e n wo r k i n g s evera l h o u r s over t i m e i n o n e of t h e U K ’ s l a rg e s t m e d i a co m p a n i e s wa s s t a r t i n g to t a ke it s to ll o n R i c h a rd ’ s p a r ty l i fe s ty le le a d i n g to lo n g eve n i n g s i n t h e off i ce u nt i l 9 o r 10 p m o n a re g u -l a r b a s i s . Fo r a n ew ly g ra d u ate d We l s h yo u n g l i n g w h o h a d c h o s e n a ca re er i n m e d i a over l a w fo r a re a s o n , t h i s l i fe s ty le wa s n ’ t w h at h e ’ d s i g n e d u p fo r a n d s o h e ca m p a i g n e d to g et t h e b u d g et fo r a n ew co lle a g u e to j o i n h i s te a m a n d s h a re t h e wo r klo a d .

Alo n g ca m e Ta ra , t h e yo u n g Po r t u g u e s e C at h o l i c g i r l w h o o oze d p o s it i v ity f ro m ever y p o re . Per p le xe d by h er p o s it i v ity , n o b o d y b e l i eve d s h e wa s g e n u i n e b u t R i c h a rd d i d n ’ t ca re a s h er a r r i va l a llowe d h i m t h e f re e d o m to p a r ty .

6 m o nt h s l ater , R i c h a rd p o s te d a n a d fo r a n ew h o u s e m ate o n l i n e a n d f i ltere d t h e n u m ero u s re s p o n s e s d ow n to a s h o r t l i s t of 3 a n d a r r a n g e d to m e et e a c h of t h e m to d e c i d e w h o wo u ld b e m ov i n g i n . W h i l s t R i c h a rd h a d b e e n fa r m o re i n -c l i n e d to a llow t h e b l a n d b u t b e a u t i f u l b r u n ette m a n to m ove i n , Ta ra m a n a g e d to co nv i n ce R i c h a rd t h at J a s o n , c h a r i s m at i c ca r rot to p f ro m I re l a n d , wo u ld b e a fa r b etter c h o i ce .

T h e n e x t 4 ye a r s were a b lu r of wo r k i n g h a rd , p a r ty i n g h a rd a n d lo s i n g t h e p lot w h e n ever a n d w h erever p o s s i b le . L i fe i n Lo n d o n wa s s e e m i n g ly s we et b u t t h e

a b o u t Y O U R a u t h o r s

sampleT h a n k yo u fo r p u rc h a s i n g yo u r co py of t h e Le a n Lu n c h b ox . T h i s b o o k i s d e s i g n e d

sampleT h a n k yo u fo r p u rc h a s i n g yo u r co py of t h e Le a n Lu n c h b ox . T h i s b o o k i s d e s i g n e d to c h a n g e t h e way yo u co o k a n d lo o k ; h e l p i n g yo u to b u i ld m u s c le w it h o u t co m -

sampleto c h a n g e t h e way yo u co o k a n d lo o k ; h e l p i n g yo u to b u i ld m u s c le w it h o u t co m -p ro m i s i n g o n t h e f l a vo u r s of t h e c l a s s i c d i s h e s t h at yo u k n ow a n d love .

samplep ro m i s i n g o n t h e f l a vo u r s of t h e c l a s s i c d i s h e s t h at yo u k n ow a n d love .

B efo re we g et s t a r te d , we t h o u g ht it wo u ld b e p o l ite fo r u s to i n t ro d u ce o u r -

sampleB efo re we g et s t a r te d , we t h o u g ht it wo u ld b e p o l ite fo r u s to i n t ro d u ce o u r -s e lve s p ro p er ly . We a re J a s o n , R i c h a rd a n d Ta ra - a t r i o of Le a n Lo n d o n er s w h o

samples e lve s p ro p er ly . We a re J a s o n , R i c h a rd a n d Ta ra - a t r i o of Le a n Lo n d o n er s w h o a re o n a m i s s i o n to h e l p t h o s e w h o a re s t r u g g l i n g to a c h i eve t h e i r n u t r it i o n a l

samplea re o n a m i s s i o n to h e l p t h o s e w h o a re s t r u g g l i n g to a c h i eve t h e i r n u t r it i o n a l

T h i s b o o k i s a re s u lt of o u r ow n p er s o n a l a c h i eve m e nt s over t h e p a s t ye a r o r s o

sampleT h i s b o o k i s a re s u lt of o u r ow n p er s o n a l a c h i eve m e nt s over t h e p a s t ye a r o r s o w h ere we h a ve co lle ct i ve ly m a n a g e d to q u it s m o k i n g , re d u ce a lco h o l i n t a ke , i n -

samplew h ere we h a ve co lle ct i ve ly m a n a g e d to q u it s m o k i n g , re d u ce a lco h o l i n t a ke , i n -c re a s e m u s c le m a s s a n d d e c re a s e b o d y fat p erce nt a g e to a n a vera g e of u n d er 7 % .

samplec re a s e m u s c le m a s s a n d d e c re a s e b o d y fat p erce nt a g e to a n a vera g e of u n d er 7 % .

O u r j o u r n ey b e g a n over 5 ye a r s a g o w h e n wo r k i n g s evera l h o u r s over t i m e i n o n e

sampleO u r j o u r n ey b e g a n over 5 ye a r s a g o w h e n wo r k i n g s evera l h o u r s over t i m e i n o n e of t h e U K ’ s l a rg e s t m e d i a co m p a n i e s wa s s t a r t i n g to t a ke it s to ll o n R i c h a rd ’ s

sampleof t h e U K ’ s l a rg e s t m e d i a co m p a n i e s wa s s t a r t i n g to t a ke it s to ll o n R i c h a rd ’ s p a r ty l i fe s ty le le a d i n g to lo n g eve n i n g s i n t h e off i ce u nt i l 9 o r 10 p m o n a re g u -

samplep a r ty l i fe s ty le le a d i n g to lo n g eve n i n g s i n t h e off i ce u nt i l 9 o r 10 p m o n a re g u -l a r b a s i s . Fo r a n ew ly g ra d u ate d We l s h yo u n g l i n g w h o h a d c h o s e n a ca re er i n

samplel a r b a s i s . Fo r a n ew ly g ra d u ate d We l s h yo u n g l i n g w h o h a d c h o s e n a ca re er i n m e d i a over l a w fo r a re a s o n , t h i s l i fe s ty le wa s n ’ t w h at h e ’ d s i g n e d u p fo r a n d s o

samplem e d i a over l a w fo r a re a s o n , t h i s l i fe s ty le wa s n ’ t w h at h e ’ d s i g n e d u p fo r a n d s o h e ca m p a i g n e d to g et t h e b u d g et fo r a n ew co lle a g u e to j o i n h i s te a m a n d s h a re

sampleh e ca m p a i g n e d to g et t h e b u d g et fo r a n ew co lle a g u e to j o i n h i s te a m a n d s h a re

sampleAlo n g ca m e Ta ra , t h e yo u n g Po r t u g u e s e C at h o l i c g i r l w h o o oze d p o s it i v ity f ro m

sampleAlo n g ca m e Ta ra , t h e yo u n g Po r t u g u e s e C at h o l i c g i r l w h o o oze d p o s it i v ity f ro m ever y p o re . Per p le xe d by h er p o s it i v ity , n o b o d y b e l i eve d s h e wa s g e n u i n e b u t

sampleever y p o re . Per p le xe d by h er p o s it i v ity , n o b o d y b e l i eve d s h e wa s g e n u i n e b u t R i c h a rd d i d n ’ t ca re a s h er a r r i va l a llowe d h i m t h e f re e d o m to p a r ty .

sample

R i c h a rd d i d n ’ t ca re a s h er a r r i va l a llowe d h i m t h e f re e d o m to p a r ty .

6 m o nt h s l ater , R i c h a rd p o s te d a n a d fo r a n ew h o u s e m ate o n l i n e a n d f i ltere d sample

6 m o nt h s l ater , R i c h a rd p o s te d a n a d fo r a n ew h o u s e m ate o n l i n e a n d f i ltere d t h e n u m ero u s re s p o n s e s d ow n to a s h o r t l i s t of 3 a n d a r r a n g e d to m e et e a c h of sample

t h e n u m ero u s re s p o n s e s d ow n to a s h o r t l i s t of 3 a n d a r r a n g e d to m e et e a c h of t h e m to d e c i d e w h o wo u ld b e m ov i n g i n . W h i l s t R i c h a rd h a d b e e n fa r m o re i n -sample

t h e m to d e c i d e w h o wo u ld b e m ov i n g i n . W h i l s t R i c h a rd h a d b e e n fa r m o re i n -c l i n e d to a llow t h e b l a n d b u t b e a u t i f u l b r u n ette m a n to m ove i n , Ta ra m a n a g e d sample

c l i n e d to a llow t h e b l a n d b u t b e a u t i f u l b r u n ette m a n to m ove i n , Ta ra m a n a g e d to co nv i n ce R i c h a rd t h at J a s o n , c h a r i s m at i c ca r rot to p f ro m I re l a n d , wo u ld b e a sample

to co nv i n ce R i c h a rd t h at J a s o n , c h a r i s m at i c ca r rot to p f ro m I re l a n d , wo u ld b e a sample

fa r b etter c h o i ce .sample

fa r b etter c h o i ce .

5w w w . l e a n l u n c h b o x . c o m

b o oze a n d p o s t- b o oze b i n g e - e at i n g wa s b e g i n n i n g to t u r n u s i n to l a z y l a rd - a r s e s . B efo re we k n ew it , Ta ra h a d b e e n c h e ate d o n , R i c h a rd h a d b e e n d u m p e d a n d J a -s o n h a d n ever b e e n k i s s e d . We were u g ly , d a m a g e d a n d fat . We h a d lo s t t h e p lot a n d n ow it wa s t i m e to f i n d it .

H o m e le s s n e s s fo rce d u s a ll to m ove i n to Ta ra ’ s h o u s e a n d it wa s h ere t h at we s t a r te d to re b u i ld o u r d a m a g e d b o d i e s . We wo ke at 5 . 3 0 ever y m o r n i n g , we s wa m , we l i fte d we i g ht s , we p ra ct i ce d yo g a , we q u it s m o k i n g a n d we t a u g ht o u r -s e lve s t h e f u n d a m e nt a l s of n u t r it i o n a n d we ll b e i n g a n d we le a r n e d t h at o u r b o d i e s were t h e m o s t i m p o r t a nt to o l we wo u ld ever h a ve to h e l p u s to re a c h o u r g o a l s . Alo n g t h e way , we s e a rc h e d fo r re c i p e s to h e l p u s b u i ld m u s c le a n d lo s e fat a n d we s t r u g g le d to f i n d a ny t h i n g t h at s at i s f i e d t h e c ra v i n g s of o u r t r a n s fo r m i n g b o d i e s .

S o we s t a r te d to co o k m e a l s t h at we e nj oye d , u s i n g i n g re d i e nt s a n d p ro ce s s e s t h at wo u ld fe e d o u r b o d i e s t h e r i g ht fo r m s of e n erg y at t h e r i g ht t i m e s t h ro u g h -o u t t h e d ay . R i c h a rd b lo g g e d a b o u t t h e re c i p e s a n d we e k a fter we e k we a d d e d n ew i d e a s to t h e ever - g row i n g p i le .

N ow , w it h i n c re a s e d m u s c le m a s s , o u r lowe s t b o d y fat p erce nt a g e s ever a n d over 1 2 i n c h e s s h e d off o u r wa i s t l i n e s we a re re a d y to h e l p yo u m a ke q u i c k , e a s y c h a n g e s to yo u r d i et s o t h at yo u ca n a c h i eve t h e s a m e re m a r ka b le re s u lt s t h at we h a ve .

We b e l i eve t h at m u s c le b u i ld i n g m e a l s n e e d n ot b e b l a n d a n d b o r i n g a n d t h at w it h a l itt le i n s p i r at i o n , yo u to o ca n b u i ld t h e b o d y yo u wa nt a n d e nj oy ever y m e a l a lo n g t h e way .

We b e l i eve t h at fo o d i s o n e of t h e m o s t p ower f u l p le a s u re s t h at we a re fo r -t u n ate to b e a b le to e nj oy a n d t h at n o b o d y s h o u ld s p e n d t h e i r l i ve s co u nt i n g ca lo r i e s a n d c ra v i n g t h e i r n e x t s u g a r y h i g h . I n t h i s b o o k yo u w i ll le a r n h ow to b u i ld m u s c le a n d re d u ce fat w h i l s t e at i n g c l a s s i c fa vo u r ite s s u c h a s s h e p h erd ’ s p i e , m e at b a ll s a n d b u rg er s a s we ll a s n ew g o u r m et d e l i g ht s s u c h a s s a l m o n w it h a u b erg i n e p i z zett a s a n d s p i ce d g o a n p o r k cu r r y .

B u t b efo re we d e lve i n to over 10 0 re c i p e s , let ’ s t a ke a c lo s er lo o k at w h at e x -a ct ly o u r b o d i e s a re s o t h at we ca n e n s u re we ’ re fe e d i n g it t h e fo o d s to b u i ld m u s c le a n d lo s e fat .

Lot s of Love ,

R i c h a rd , Ta ra & J a s o n

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s i n g l e d a y .

I f y o u w a n t y o u r b o d y t o a i d y o u i n y o u r m u s c l e b u i l d i n g g o a l s t h e n g e t -t i n g a g o o d b r e a k f a s t i s a m u s t a s i t k i c k s t a r t s y o u r m e t a b o l i s m w h i c h a i d s f a t b u r n i n g . W i t h o v e r 2 0 d i s h e s t o m a k e e v e r y d a y , t h e r e i s n o w n o l o n g e r a n e x c u s e t o m i s s b r e a k f a s t .

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sampleI f y o u w a n t y o u r b o d y t o a i d y o u i n y o u r m u s c l e b u i l d i n g g o a l s t h e n g e t -

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a i d s f a t b u r n i n g . W i t h o v e r 2 0 d i s h e s t o m a k e e v e r y d a y , t h e r e i s n o w n o sample

t o m a k e e v e r y d a y , t h e r e i s n o w n o l o n g e r a n e x c u s e t o m i s s b r e a k f a s t .sample

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1 . C h o p t h e c h i c ke n b re a s t s i n to b ite - s i ze d c h u n k s a n d p o p u n d er t h e g r i ll2 . M e a n w h i le , c h o p t h e o n i o n a n d to m ato a n d f r y i n a l i tt le o l i ve o i l s p ray a n d s e a s o n w it h s a lt a n d b l a c k p e p p er3 . Ad d t h e g r i lle d c h i c ke n to t h e p a n o n ce co o ke d a n d m i x to g et h er w it h t h e e g g a n d m i l k m i x t u re4 . F i n i s h w it h a s p r i n kl i n g of s a lt a n d p e p p er a n d s er ve

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D i n n e r s a n d l u n c h e s w i l l n e v e r b e b l a n d a g a i n .

R e j o i c e a t t h e c h o i c e o f o v e r 4 0 m a i n m e a l s , p a c k e d w i t h p r o t e i n , n u t r i e n t s

a n d f l a v o u r s . W i t h e a s y t o r e a d p r o t e i n b a d g e s d i s p l a y e d a g a i n s t e a c h r e c i p e w e m a k e i t e a s y f o r y o u t o g e t y o u r d a i l y p r o t e i n a m o u n t s i n n u t r i -t i o n a l l y b a l a n c e d p o r t i o n s . E a c h r e c -i p e i s d e s i g n e d t o m a k e 4 p o r t i o n s s o y o u c a n e a s i l y s h a r e y o u r d e l i c i o u s c r e a t i o n s w i t h y o u r f r i e n d s o r p a r t -n e r . W h a t a r e y o u w a i t i n g f o r ? G e t

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samplem e a l s , p a c k e d w i t h p r o t e i n , n u t r i e n t s

a n d f l a v o u r s . W i t h e a s y t o r e a d

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y o u r d a i l y p r o t e i n a m o u n t s i n n u t r i -t i o n a l l y b a l a n c e d p o r t i o n s . E a c h r e c -

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t i o n a l l y b a l a n c e d p o r t i o n s . E a c h r e c -i p e i s d e s i g n e d t o m a k e 4 p o r t i o n s s o sample

i p e i s d e s i g n e d t o m a k e 4 p o r t i o n s s o y o u c a n e a s i l y s h a r e y o u r d e l i c i o u s sample

y o u c a n e a s i l y s h a r e y o u r d e l i c i o u s c r e a t i o n s w i t h y o u r f r i e n d s o r p a r t -sample

c r e a t i o n s w i t h y o u r f r i e n d s o r p a r t -n e r . W h a t a r e y o u w a i t i n g f o r ? G e t sample

n e r . W h a t a r e y o u w a i t i n g f o r ? G e t sampleMAINS

sampleMAINS

9w w w . l e a n l u n c h b o x . c o m

l e a n g r e e k m o u s s a k as e rves 4

I n g r e d i e n ts

3 x e g g p l a nt10 0 m l e g g w h iteLow fat m oz za re ll a10 0 g cott a g e c h e e s e10 0 g c h e d d a r c h e e s e3 t b s p p a r m e s a n c h e e s e3 c love s g a r l i c1 l a rg e o n i o n1 / 2 t s p c i n n a m o n1 / 2 t s p a ll s p i ce2 x 4 0 0 g t i n s c h o p p e d to m ato e s1 t b s p f re s h o re g a n o2 b ay le a ve s1 t s p f re s h t hy m e le a ve s75 m l w h ite w i n e75 m l c h i c ke n s to c k

m e t h o d

1 . C h o p t h e o n i o n a n d g a r l i c a n d f r y o n a m e d i u m h e at2 . Ad d t h e m i n ce d t u r key a n d f r y u nt i l b row n3 . Ad d t h e c i n n a m o n , a ll s p i ce , f re s h t hy m e , o re g a n o a n d b ay le a ve s4 . Ad d t h e w h ite w i n e a n d c h i c ke n s to c k a n d re d u ce by h a lf5 . Ad d t h e c h o p p e d to m ato e s a n d s i m m er fo r a ro u n d 1 5 m i n s6 . C u t t h e e g g p l a nt i n to 1c m d i s c s a n d l i g ht ly f r y w it h m a ca d e m i a o i l s p ray7 . I n a fo o d p ro ce s s o r b le n d to g et h er t h e cott a g e c h e e s e , c h e d d a r c h e e s e , e g g w h ite a n d a p i n c h of s a lt a n d p e p p er .8 . I n a l a rg e ove n t ray l ayer t h e m i x t u re u s i n g t h e a u b erg i n e , t u r key m i x a n d c h e e s e a n d e g g w h ite .9 . S p r i n kle t h e f i n a l l ayer w it h p a r m e s a n c h e e s e a n d b a ke i n t h e ove n fo r a ro u n d 20 m i n s o r u nt i l g o ld e n a n d b u b b l i n g .

4 2 g

10w w w . l e a n l u n c h b o x . c o m

E v e r y o n e l o v e s t o s n a c k a n d w h e n y o u ’ r e b u i l d i n g

m u s c l e s n a c k s a r e e x t r e m e l y i m p o r t a n t .

F r o m h o m e m a d e b e e f j e r k y t o s p i c y l e a n l e n t i l b a l l s , w e ’ v e p u t t o g e t h e r a f a n c y l i t t l e c o l l e c t i o n o f t a s t y s n a c k s t h a t w i l l h e l p y o u g e t t h r o u g h t h e d a y w i t h o u t s o m u c h a s a m u r m u r o f h u n g e r . A i m t o e a t 2 - 3 s n a c k s p e r d a y a n d c o o k t h e m i n b u l k w h e n e v -e r p o s s i b l e s o t h a t y o u c u t d o w n o n

k i t c h e n t i m e !

SNACKS

sampleE v e r y o n e l o v e s t o s n a c k a n d

sampleE v e r y o n e l o v e s t o s n a c k a n d

w h e n y o u ’ r e b u i l d i n g

samplew h e n y o u ’ r e b u i l d i n g

m u s c l e s n a c k s a r e e x t r e m e l y

samplem u s c l e s n a c k s a r e e x t r e m e l y

i m p o r t a n t .

samplei m p o r t a n t .

F r o m h o m e m a d e b e e f j e r k y t o s p i c y

sampleF r o m h o m e m a d e b e e f j e r k y t o s p i c y l e a n l e n t i l b a l l s , w e ’ v e p u t t o g e t h e r a

samplel e a n l e n t i l b a l l s , w e ’ v e p u t t o g e t h e r a

samplef a n c y l i t t l e c o l l e c t i o n o f t a s t y s n a c k s

samplef a n c y l i t t l e c o l l e c t i o n o f t a s t y s n a c k s t h a t w i l l h e l p y o u g e t t h r o u g h t h e

samplet h a t w i l l h e l p y o u g e t t h r o u g h t h e d a y w i t h o u t s o m u c h a s a m u r m u r o f

sample

d a y w i t h o u t s o m u c h a s a m u r m u r o f h u n g e r . A i m t o e a t 2 - 3 s n a c k s p e r

sample

h u n g e r . A i m t o e a t 2 - 3 s n a c k s p e r d a y a n d c o o k t h e m i n b u l k w h e n e v -sample

d a y a n d c o o k t h e m i n b u l k w h e n e v -e r p o s s i b l e s o t h a t y o u c u t d o w n o n sample

e r p o s s i b l e s o t h a t y o u c u t d o w n o n sample

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EG G , TO M ATO & P ESTO b i t esS e rves 1

I n g r e d i e n ts

2 x f re e r a n g e e g g s1 x re d o n i o n , c h o p p e d1 x c love g a r l i cF re s h p a r s ley2 x to m ato e s , cu t i n to c h u n k s1 t s p h o m e m a d e re d p e s toS p r i n kl i n g of p a r m e s a n

2 3 g

M e t h o d

1 . S p ray l i g ht o l i ve o i l i n to a r a m e k i n2 , I n a p a n , l i g ht ly f r y t h e re d o n i o n a n d g a r l i c u nt i l co o ke d a n d t ra n s fer to t h e r a m e k i n s3 . Ad d t h e to m ato a n d f re e r a n g e e g g s to t h e r a m e k i n s a n d to p w it h t h e p e s to a n d p a r m e s a n4 . S e a s o n w it h a l itt le s a lt a n d p e p p er5 . P u t i n to a m e d i u m ove n to co o k fo r a ro u n d 10 m i n u te s o r u nt i l e g g s a re s et

S er ve w it h w h o le m e a l g r i lle d f l at b re a d s fo r a h i g h er - ca r b a lter n at i ve .

12w w w . l e a n l u n c h b o x . c o m

A b e v e r a g e t h a t g e t s t h e p u l s e r a c i n g d o e s n ’ t h a v e t o

b e f u l l o f s u g a r o r b o o z e .

N e v e r u n d e r e s t i m a t e t h e i m p a c t o f d r i n k s o n y o u r b o d y . J u s t b e c a u s e i t ’ s n o t a s o l i d d o e s n ’ t m e a n i t w o n ’ t m a k e y o u p i l e o n t h e f a t i f y o u ’ r e n o t

c a r e f u l . H e r e ’ s a s e l e c t i o n o f o u r f a v o u r i t e f l u i d s p a c k e d f u l l o f

f l a v o u r t h a t a r e d e s i g n e d t o h e l p y o u o n y o u r w a y t o g r e a t n e s s .

dRINKS

sampleA b e v e r a g e t h a t g e t s t h e

sampleA b e v e r a g e t h a t g e t s t h e p u l s e r a c i n g d o e s n ’ t h a v e t o

samplep u l s e r a c i n g d o e s n ’ t h a v e t o

b e f u l l o f s u g a r o r b o o z e .

sampleb e f u l l o f s u g a r o r b o o z e .

N e v e r u n d e r e s t i m a t e t h e i m p a c t o f

sampleN e v e r u n d e r e s t i m a t e t h e i m p a c t o f d r i n k s o n y o u r b o d y . J u s t b e c a u s e

sampled r i n k s o n y o u r b o d y . J u s t b e c a u s e i t ’ s n o t a s o l i d d o e s n ’ t m e a n i t w o n ’ t

samplei t ’ s n o t a s o l i d d o e s n ’ t m e a n i t w o n ’ t

samplem a k e y o u p i l e o n t h e f a t i f y o u ’ r e n o t

samplem a k e y o u p i l e o n t h e f a t i f y o u ’ r e n o t

c a r e f u l . H e r e ’ s a s e l e c t i o n o f o u r

samplec a r e f u l . H e r e ’ s a s e l e c t i o n o f o u r

f a v o u r i t e f l u i d s p a c k e d f u l l o f

sample

f a v o u r i t e f l u i d s p a c k e d f u l l o f f l a v o u r t h a t a r e d e s i g n e d t o h e l p y o u

sample

f l a v o u r t h a t a r e d e s i g n e d t o h e l p y o u o n y o u r w a y t o g r e a t n e s s . sample

o n y o u r w a y t o g r e a t n e s s . sample

13w w w . l e a n l u n c h b o x . c o m

S l i m ‘ P i m m s ’ J u gs e rves 1

I n g r e d i e n ts

H a n d f u l s t ra w b er r i e s , c h o p p e d2 x k i w i s , c h o p p e d1 / 2 cu cu m b er , c h o p p e d1 x o ra n g e , p e e le d a n d s e g m e nte dH a n d f u l f re s h m i nt , to r n5 0 m l b a l s a m i c v i n e g a r3 0 0 m l d i et le m o n a d eH a n d f u l i ce cu b e s

m e t h o d

1 . I n a l a rg e j u g m i x to g et h er t h e s t ra w b er r i e s , k i w i , cu cu m -b er , o ra n g e a n d f re s h m i nt2 . Po u r i n t h e 5 0 m l b a l s a m i c v i n e g a r3 . Po u r i n t h e 3 0 0 m l d i et le m o n a d e 4 . Ad d s o m e f re s h i ce cu b e s

R i c h i n c it r u s f r u it s k n ow n to b o o s t fat- b u r n i n g a n d v it a m i n C t h i s a lco h o l f re e ver s i o n of t h e B r it i s h s u m m er c l a s s i c P i m m s i s p er fe ct fo r a g u i lt-

f re e s u m m er ’ s d ay .

14w w w . l e a n l u n c h b o x . c o m

W i t h o u t t h e n e c e s s a r y s k i l l s i n t h e k i t c h e n y o u r a t t e m p t s

a t e a t i n g y o u r w a y t o a b e a u t i f u l b o d y c o u l d t u r n

m e s s y .

H o w c a n y o u p r e v e n t g e t t i n g c h i l l i e s o n y o u r w i l l y a n d w h a t o n e a r t h d o e s ‘ s p a t c h c o c k i n g ’ a c h i c k e n a c t u a l l y

m e a n ? L e t ’ s f i n d o u t . . .

skills

sampleW i t h o u t t h e n e c e s s a r y s k i l l s

sampleW i t h o u t t h e n e c e s s a r y s k i l l s i n t h e k i t c h e n y o u r a t t e m p t s

samplei n t h e k i t c h e n y o u r a t t e m p t s

a t e a t i n g y o u r w a y t o a

samplea t e a t i n g y o u r w a y t o a

b e a u t i f u l b o d y c o u l d t u r n

sampleb e a u t i f u l b o d y c o u l d t u r n

m e s s y .

samplem e s s y .

H o w c a n y o u p r e v e n t g e t t i n g c h i l l i e s

sampleH o w c a n y o u p r e v e n t g e t t i n g c h i l l i e s

sampleo n y o u r w i l l y a n d w h a t o n e a r t h d o e s

sampleo n y o u r w i l l y a n d w h a t o n e a r t h d o e s ‘ s p a t c h c o c k i n g ’ a c h i c k e n a c t u a l l y

sample‘ s p a t c h c o c k i n g ’ a c h i c k e n a c t u a l l y

m e a n ? L e t ’ s f i n d o u t . . .

sample

m e a n ? L e t ’ s f i n d o u t . . .

sample

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ca rvi n g a roast c h i c k e nd i f f i c u lt y l e ve l : i n t e r m e d i at e

T h e ro a s t c h i c ke n i s a s t a p le of a ny h i g h - p rote i n d i et a n d w h i l s t t h ere ’ s n o s h a m e i n d evo u r i n g a w h o le c h i c ke n w it h yo u r f i n g er s , s o m et i m e s it ’ s a p p ro p r i ate to ca r ve t h e c h i c ke n i n to i n d i v i d u a l p o r t i o n s . H ere ’ s h ow we l i ke to d o it .

m e t h o d

1 . P i erce t h e s i d e of t h e c h i c ke n w it h a l a rg e c h ef ’ s fo r k i n b et we e n t h e d r u m s t i c k a n d t h e t h i g h2 . C u t d ow n a lo n g s i d e t h e d r u m s t i c k a n d a p p ly p re s s u re w it h t h e fo r k to re m ove t h e d r u m s t i c k a n d t h e t h i g h . Yo u ’ ll n ot i ce t h at a s m a ll p i e ce of c h i c ke n , k n ow n a s t h e ‘ oys ter ’ of t h e c h i c ke n re m a i n s i n t h e b o n e . Re m ove t h i s l i tt le p i e ce a n d a d d to t h e d r u m s t i c k a n d t h i g h . 3 . Re p e at t h i s p ro ce s s w it h t h e ot h er le g a n d t h i g h4 . P l a ce t h e fo r k i n to t h e ca rca s s u n d er -n e at h t h e b re a s t a n d cu t t h e b re a s t a way , u s i n g t h e b re a s t b o n e a s a g u i d e . W h e n yo u a r r i ve at t h e j o i nt , s l i ce t h ro u g h it a n d s er ve a lo n g w it h t h e b re a s t .5 . Re p e at t h i s p ro ce s s fo r t h e ot h er b re a s t a n d yo u r c h i c ke n i s n ow ca r ve d i n to b e a u t i f u l p o r t i o n s re a d y to s er ve .

1.

2.

3.

4.

5.

16w w w . l e a n l u n c h b o x . c o m

m a r i n at i n g m e atsd i f f i c u lt y l e ve l : i n t e r m e d i at e

It g o e s w it h o u t s ay i n g t h at p rov i d -i n g yo u ’ re n ot a ve g et a r i a n , i f yo u r g o a l i s to g a i n m u s c le m a s s , o n e of yo u r m a i n s o u rce s of p rote i n s w i ll b e m e at s a n d n ot h i n g t a s te s b et-ter t h a n a m e at t h at ’ s b e e n m a r i -n ate d . W h e n yo u m a r i n a d e a m e at t h e co m b i n at i o n of a c i d i c f l a vo u r s wo r k h a rd to s e e p d e e p i n to t h e f le s h of t h e m e at s o t h at t h e eve nt u a l wa it i s wo r t h it . M a r i n at-i n g i s a l s o a n e a s y way to a d d va -r i ety to a d i et r i c h i n h i g h - p rote i n m e at s .

1 . W h e n p re p a r i n g yo u r m a r i n a d e a lways u s e a co m b i n at i o n of a fat ( u s u a lly a n o i l ) a n a c i d ( v i n e g a r o r c it r u s ) a n d a f l a vo u r ( h er b s a n d s p i ce s ) . T h i s c l a s s i c co m b o i s t h e p er -fe ct b a l a n ce to a c h i eve t h e b e s t f l a vo u r .2 . Always a vo i d m a r i n at i n g fo r lo n g er t h a n re co m m e n d e d . O ver - m a r i n at i n g ca n ca u s e t h e m e at to ‘ co o k ’ - cev i c h e s ty le - o r b e g i n to b re a k d ow n a n d b e co m e m u s hy b e ca u s e of t h e a c i d .3 . Always a i m to u s e f re s h h er b s w h e n ever p o s s i b le . T h e f l a vo u r s of f re s h h er b s w it h p e n et rate t h e m e at s fa r b etter t h a n d r i e d h er b s . If yo u a re g o i n g to u s e d r i e d h er b s b e s u re to c r u s h t h e m b et we e n yo u r f i n g er s to re le a s e a ro m at i c o i l s .4 . M a ke s u re to a lways m a r i n ate m e at i n t h e f r i d g e - n ever at ro o m te m p erat u re5 . W h e n co o k i n g yo u r m a r i n ate d m e at , b r u s h o n m o re of t h e m a r i n a d e to a d d e x t ra f l a -vo u r . Ad d t h e f i n a l b r u s h e s at le a s t 3 - 4 m i n u te s b efo re t h e e n d to a llow a ny u n -co o ke d m a r i n ate i n g re d i e nt s to co o k .

sample

sample

samplei n g i s a l s o a n e a s y way to a d d va -

samplei n g i s a l s o a n e a s y way to a d d va -r i ety to a d i et r i c h i n h i g h - p rote i n

sampler i ety to a d i et r i c h i n h i g h - p rote i n

1 . W h e n p re p a r i n g yo u r m a r i n a d e a lways u s e

sample1 . W h e n p re p a r i n g yo u r m a r i n a d e a lways u s e a co m b i n at i o n of a fat ( u s u a lly a n o i l ) a n

samplea co m b i n at i o n of a fat ( u s u a lly a n o i l ) a n a c i d ( v i n e g a r o r c it r u s ) a n d a f l a vo u r ( h er b s

samplea c i d ( v i n e g a r o r c it r u s ) a n d a f l a vo u r ( h er b s a n d s p i ce s ) . T h i s c l a s s i c co m b o i s t h e p er -

samplea n d s p i ce s ) . T h i s c l a s s i c co m b o i s t h e p er -fe ct b a l a n ce to a c h i eve t h e b e s t f l a vo u r .

samplefe ct b a l a n ce to a c h i eve t h e b e s t f l a vo u r .2 . Always a vo i d m a r i n at i n g fo r lo n g er t h a n

sample2 . Always a vo i d m a r i n at i n g fo r lo n g er t h a n re co m m e n d e d . O ver - m a r i n at i n g ca n ca u s e

samplere co m m e n d e d . O ver - m a r i n at i n g ca n ca u s e t h e m e at to ‘ co o k ’ - cev i c h e s ty le - o r b e g i n

sample

t h e m e at to ‘ co o k ’ - cev i c h e s ty le - o r b e g i n to b re a k d ow n a n d b e co m e m u s hy b e ca u s e

sample

to b re a k d ow n a n d b e co m e m u s hy b e ca u s e of t h e a c i d .

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of t h e a c i d .3 . Always a i m to u s e f re s h h er b s w h e n ever sample

3 . Always a i m to u s e f re s h h er b s w h e n ever sample

p o s s i b le . T h e f l a vo u r s of f re s h h er b s w it h sample

p o s s i b le . T h e f l a vo u r s of f re s h h er b s w it h p e n et rate t h e m e at s fa r b etter t h a n d r i e d sample

p e n et rate t h e m e at s fa r b etter t h a n d r i e d h er b s . If yo u a re g o i n g to u s e d r i e d h er b s b e sample

h er b s . If yo u a re g o i n g to u s e d r i e d h er b s b e s u re to c r u s h t h e m b et we e n yo u r f i n g er s to sample

s u re to c r u s h t h e m b et we e n yo u r f i n g er s to sample

re le a s e a ro m at i c o i l s .sample

re le a s e a ro m at i c o i l s .4 . M a ke s u re to a lways m a r i n ate m e at i n t h e sample

4 . M a ke s u re to a lways m a r i n ate m e at i n t h e f r i d g e - n ever at ro o m te m p erat u resample

f r i d g e - n ever at ro o m te m p erat u re

17w w w . l e a n l u n c h b o x . c o m

Ever y d i s h t a s te s b etter w it h f re s h h er b s a n d m a ny of o u r re c i p e s u s e t h e m to ke e p t h i n g s a s fa r f ro m b l a n d a s p o s s i b le . W h e n yo u f i n d yo u r s e lf re a c h i n g fo r t h e s a lt a n d p e p p er , g r a b a h a n d f u l of f re s h h er b s i n s te a d to a d d a n e x t ra d i -m e n s i o n . H ere a re s o m e of o u r fa -vo u r ite h er b s a n d s o m e t i p s o n h ow to u s e t h e m .

m a i n ta i n i n g & g rowi n g h e r b sd i f f i c u lt y l e ve l : i n t e r m e d i at e

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l e m o n , to m ato& b e a n s a l a ds e rves 4

I n g r e d i e n ts

1 H a n d f u l of c h er r y to m ato e s , h a lve d2 t i n s of m i xe d b e a n s ( k i d n ey , b ro a d b e a n , c h i c k p e a o r to t a s te )L a rg e h a n d f u l of c h o p p e d f re s h b a s i l2 j u i ce d le m o n s4 c r u s h e d g a r l i c c love s 2 t a b le s p o o n s of o l i ve o i l2 t a b le s p o o n s g rate d Pa r m e s a n c h e e s eS a lt a n d p e p p er4 b o i le d e g g s

m e t h o d

1 . M i x t h e b e a n s a n d to m ato e s to g et h er 2 . Ad d a ll t h e ot h er i n g re d i e nt s e xce pt t h e e g g s a n d to s s3 . Re m ove t h e s h e ll f ro m h a rd b o i le d e g g s a n d cu t i n h a lf4 . Ad d s o m e f re s h ly g rate d p a r m e s a n5 . S er ve t h e s a l a d co ld w it h t h e s l i ce d b o i le d e g g o n to p

beauty bite

Beans are packed withB vitamins for skin andcalcium for a healthy

smile and bones..

20w w w . l e a n l u n c h b o x . c o m

t o b u y n o w v i s i t

f o l l o w u s o n t w i t t e r @ l e a n l u n c h b o x

w w w . l e a n l u n c h b o x . c o m

All r i g ht s re s er ve d . N o p a r t of t h i s p u b l i cat i o n m ay b e re p ro d u ce d o r re d i s t r i b u te d i n a ny fo r m w it h o u t t h e p r i o r w r itte n p er m i s s i o n of t h e p u b l i s h er s .

T h e i n fo r m at i o n i n t h i s b o o k i s n ot e n d o r s e d by a ny m e d i ca l a s s o c i at i o n a n d a s s u c h s h o u ld n ot b e u s e d a s a m e d i ca l refere n ce . A ny i n fo r m at i o n i s m ere ly o u r o p i n i o n u n le s s ot h er w i s e s t ate d .

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