Challenge Fat Loss: A Recipe for Success - · PDF fileWelcome Welcome to Challenge Fat Loss: A...
Transcript of Challenge Fat Loss: A Recipe for Success - · PDF fileWelcome Welcome to Challenge Fat Loss: A...
Medical Disclaimer
Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.
Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.
Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.
© Copyright 2017 Lindsay Beale and it’s licensors
All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).
Contents
Drinks
Grape & blueberry smoothie 1
Chickpea, banana & peanut butter smoothie 2
Nectarine & raspberry protein smoothie 3
Snacks & treats
Cherry & almond crumble bars 4
Indulgent chocolate nut mousse 5
Chocolate quinoa energy balls 6
Breakfast
Citrus protein yoghurt breakfast bowls 7
Vegetable & kidney bean omelette 8
Blueberry overnight oats 9
Lunch
Chicken & pesto green lentil stew 10
Creamy chicken & chive crustless quiche 11
Creamy lentil & celeriac soup 12
Dinner
Beef stroganoff 13
Chicken, leek & potato casserole 14
Lamb, prune & orange tagine 15
Welcome
Welcome to Challenge Fat Loss: A Recipe for Success.
This book will be your bible over the
coming weeks! In case you didn’t know,
nutrition will count for about 80% of
your results. That’s right 80%!
Over the past ten years, I have evolved and developed
CFL and have helped 100’s of people shed stones and
inches and feel better about themselves. If you are
overweight, chances are you will suffer from various
health related illnesses, such as high blood pressure,
heart disease, type 2 diabetes, digestive and bowel
issues, as well as skin complaints.
Choosing foods that are ‘near to nature’, natural and
unprocessed can help combat most symptoms and
indeed I have many clients who have lost several stones and reversed type 2 diabetes, in
some cases coming off of ALL medications.
Nutrition and activity are enormously important in keeping your body in tip-top condition
and I don’t mean you have to work out like an athlete, but walking and some light physical
exercise is a certainty to making BIG gains in health and fitness. When you feel fitter, you
automatically make better choices in the food you choose, buy, cook and eat.
Great food can be the start of a new you. A definite recipe for your success.
Let’s get started!
Lindsay
Below I have included the key principles that work for nutrition for health and fat loss. If
anything you read, see or hear deviates from any of the six principles below, chances are
you can dismiss it immediately as a short term fad diet. This is a way of eating that will
enable you to achieve both fast and permanent results in a way that is 100% sustainable.
You see this change has to be permanent so it has to be both straightforward and above all
enjoyable. The good news is that my recipe book will show you how quick, easy and tasty
eating this way is.
Follow these principles
and you will get results...
1. Eating fewer calories than you burn (calorie deficit)
2. Eat more vegetables and fruits because they are rich in
antioxidants and micro-nutrients (vitamins and minerals)
3. Eat plenty of protein for repair and maintenance
of lean tissue, and to keep you feeling full (protein satisfies
the appetite more than any other macronutrient)
4. Eat enough healthy fats from oily fish, nuts, avocados,
coconut and olive oils (healthy fats are an essential part
of a balanced diet)
5. Drink plenty of water to naturally detoxify the body,
keeping the brain and body hydrated so it can function
properly (green and herbal teas count towards this
water intake)
6. Limit processed foods and artificial sweeteners
and preservatives
Now go and learn, cook, and experience the benefits that
my recipes have to offer – enjoy!
Client success
Being 49 and fearing being 50 and fat and unhealthy I knew I had to do something to help
myself. Both my parents had major health issues in their 50’s and I was terrified I would end
up the same. Having spent all my adult life not just overweight but obese, and I mean all my
adult life, even from a teenager I was overweight and constantly on a diet, trying all the fads
there were, yoyo dieting became a way of life but all I got was fatter and I had an unhealthy
attitude towards food and eating. The thing with me is that it wasn’t just to eat but to deal
with emotions, traumatic life experiences as a child had a major impact on what, and why I
ate what I did. Outside people thought I was happy, and full of life but on the inside I hated
myself, how I looked and how I felt.
Finally at the age of 50 I met Lindsay Beale and CFL
challenges, what a transformation, for the first time in
my life I felt in control of my body and what I put into
it, I love cooking and am passionate about good food,
whereas before, diets and slimming groups all that
seemed to take that passion away from me, Lindsay
really encourages cooking, experimenting, and above
all enjoying every mouthful – even the chocolate. Not
once am I made to feel guilty or bad!!! I have learned
about real nutrition and the benefits of good food has
on my wellbeing.
For me this has been such a journey, I have gained
so much confidence and for me a wonderful, caring
therapy, dealing with issues from childhood and realising I am a good person who deserves
the very best and that means giving myself permission to look after myself. The support of
the group is like no other I have experienced, there is no competition with each other, only
kindness, support and encouragement. Lindsay is there every step of the way, and no matter
how we feel will coach, teach and nurture us to be the best we can.
I am now the lightest, slimmest and fittest I have been for a long, long time.
Thank you for being the most amazing person who I really think has changed my life
Marie xxx
A routine blood test resulted in me being told I
was a borderline diabetic and weight was an issue.
I was devastated. I had previously tried all the
household slimming groups only to put all the
weight back on plus! I had heard about Lindsay’s
fat loss group and so gave it a try. At this point
I also suffered with migraine and was on daily
medication as well as prescribed meds to take
when I had an attack. I didn’t like going out and
was uneasy about my size.
Within 10 months the weight loss was dramatic;
losing weight was easy using Lindsay’s tools of
combining a healthy diet and exercise, in 12
months I was 4 stone lighter, my skin was clearer
(I also suffer with roseatia) and I felt absolutely
fabulous! I became more confident about going
out again.
My husband noticed a huge change in my
wellbeing for the better. The migraines became less
frequent and I came off of the medication. I was
given the all clear by the doctor as my blood sugar
levels had become normal.
I am almost 3 years down the line now and
maintaining the weight loss without a problem.
My relationship with food has changed as I am
now accountable for what goes into my body. I still
have treats but find my treat choices have changed
and more often without thinking about it I choose food more wisely because it tastes
different now I enjoy all the good stuff and don’t bother with all the beige! I love the way I
look now and love the fact it isn’t hard to maintain. I actually love me now as at the start I
didn’t care for me much at all.
Thankyou Lindsay for all your help during the good and bad times. I have found a new lease
of life since I started the CFL courses and I don’t believe I want to change back to my old
habits. I love me.
Jo Burdett
Get in touch
Lindsay Beale
Lindsaybeale.com
E-mail [email protected]
www.facebook.com/lindsaybealefitness
https://twitter.com/@linnymbeale
https://www.instagram.com/linnymaryb
visit www.amykenyon.com tel 0151 3241 555 1DRINKS
40g seedless green or red grapes
40g frozen blueberries
160ml unsweetened almond milk
(or use milk of your choice)
1 tsp chia seeds
30g vanilla flavour whey or rice
protein powder (optional)
SERVES 1
PER SERVING:
217 Calories
17g Carbs
26g Protein
5g Fat
Place all of the ingredients in a blender and blend until creamy. Serve.
Consume immediately.
Grape & blueberry smoothie
Lindsaybeale.com E-mail [email protected]
visit www.amykenyon.com tel 0151 3241 555 DRINKS 2DRINKS
300ml unsweetened almond milk
40g frozen banana (or use fresh
plus 2 ice cubes)
50g tinned chickpeas, drained and
rinsed
25g peanut butter
5g flaxseed
10g chopped dates
25g vanilla flavour whey or rice
protein powder (optional)
30ml coconut milk
SERVES 2
Place all of the ingredients in a blender and blend until creamy. Serve.
Consume immediately.
Chickpea, banana
& peanut butter
smoothie
PER SERVING:
187 Calories
16g Carbs
15g Protein
7g Fat
Lindsaybeale.com E-mail [email protected]
visit www.amykenyon.com tel 0151 3241 555 DRINKS 3DRINKS
1 ripe nectarine, stone removed
40g frozen raspberries
30g frozen banana
160ml unsweetened almond milk
(or use milk of your choice)
1 tsp ground cinnamon
30g vanilla flavour whey or rice
protein powder
SERVES 2
PER SERVING:
239 Calories
25g Carbs
28g Protein
3g Fat
Place all of the ingredients in a blender and blend until creamy. Serve.
Consume immediately.
Nectarine & raspberry protein smoothie
Lindsaybeale.com E-mail [email protected]
12
200g cherries, pitted
60g organic butter or coconut oil
90g oats (use gluten free if
preferred)
1 tsp vanilla or almond extract
50g ground almonds
30g honey (or use natural
sweetener of your choice)
30g flaked almonds
MAKES 6 BARS
Melt the butter / oil in a saucepan over a medium heat. Remove from heat and stir in the oats, vanilla / almond extract, ground almonds and honey. Gently stir in the flaked almonds.
Line the base of a 15x15cm oven tin with baking paper.
Pour just under half of the mixture into the tin. Cover as much of the base as possible and press down firmly. It doesn’t matter if there are some small gaps.
Distribute the cherries evenly over the base layer. Top with the remaining mixture and press down firmly. It doesn’t matter if not all of the cherries are covered.
Bake for 25-35 minute or until golden. Allow to cool in the tin. Cut into 6 bars. Serve.
Store any leftovers in an airtight container
and refrigerate for up to 3 days.
PER BAR:
263 Calories
18g Carbs
5g Protein
19g Fat
Preheat oven to 160˚C/325˚F.
Mash the cherries gently in a large bowl and drain to remove excess juices.
Cherry & almond crumble bars
4SNACKS & TREATSLindsaybeale.com E-mail [email protected]
5
for the mousse:
50g frozen avocado
30g chocolate flavour whey or
rice protein powder (optional)
5g cocoa powder
30g crunchy peanut butter (or
use nut butter of your choice)
50g Greek yoghurt (use dairy free
if preferred)
6g coconut flakes
for the topping:
20g pomegranate seeds
20g raspberries
1 tsp chia seeds
2 tsp grated dark chocolate
(minimum 70% cocoa)
SERVES 2
Place the mousse ingredients in a blender and blend until smooth.
Add a drop of cold water if the mixture is too thick.
Divide the mixture between two serving bowls.
Top with the remaining ingredients. Serve.
Cover and refrigerate any leftovers for up to
2 days.
Indulgent chocolate
nut mousse
PER SERVING:
283 Calories
8g Carbs
20g Protein
19g Fat
SNACKS & TREATSLindsaybeale.com E-mail [email protected]
6Lindsaybeale.com E-mail [email protected]
1 small ripe banana
40g oats (use gluten free if
preferred)
60g peanut butter (or use nut butter
of your choice)
15g cocoa powder
20g peanuts, chopped (or use
nuts of your choice)
10g flaxseed
20g dark chocolate (minimum
70%), cut into small pieces
1 tsp vanilla extract
110g cooked quinoa (25g uncooked
weight)
30g vanilla flavour whey or
rice protein powder (optional)
MAKES 6 ENERGY BALLS
Mash the banana in a large bowl, until smooth.
Add the remaining ingredients and mix thoroughly.
Roll the mixture into 6 balls. Refrigerate until firm. Serve.
Store any leftovers in an airtight container
and refrigerate for up to 3 days.
PER BALL:
186 Calories
14g Carbs
10g Protein
10g Fat
Chocolate quinoa energy balls
SNACKS & TREATS
15
60ml +25ml recently boiled water
4 tsp vanilla extract or vanilla
bean paste
2 strips of lemon rind
1 tsp stevia (or use natural
sweetener of your choice)
1 navel orange, peeled and sliced
60g raspberries
5g chia seeds
2 tsps lemon juice
300g Greek yoghurt (use dairy free
if preferred)
25g vanilla flavour whey or rice
protein powder (optional)
SERVES 2
PER SERVING:
260 Calories
22g Carbs
25g Protein
8g Fat
Citrus protein yoghurt breakfast bowls
Pour 60ml recently boiled water into a small saucepan and add the lemon rind, vanilla extract and stevia. Simmer gently for 6 minutes then remove from heat. Remove lemon rind and leave to cool.
Add the orange slices and stir.
In a separate saucepan mash the raspberries. Add the chia seeds, lemon juice and 25ml recently boiled water. Stir well and cook over a medium / low heat for 4 minutes, stirring occasionally. Remove from heat.
Mix the protein powder (if using) with the yoghurt. Spoon the yoghurt into two small serving bowls. Add a layer of raspberry chia jam. Top with the orange slices in the juice. Add a drizzle of raspberry chia jam. Serve.
Refrigerate any leftovers for up to 2 days.
Lindsaybeale.com E-mail [email protected] 7BREAKFAST
2 eggs
1 tbsp unsweetened almond milk
a pinch of sea salt & black pepper
2 tsp onion powder
10g ghee or coconut oil
80g closed-cup mushrooms, finely
chopped
50g red bell-pepper, diced
1 ripe vine tomato, chopped
25g tinned kidney beans, drained
a small handful of lettuce leaves
15g Cheddar cheese, grated (use
dairy free if preferred)
SERVES 1
Crack the eggs into a jug. Add the almond milk and beat well. Add the salt, pepper and onion powder and stir.
Melt half of the ghee / oil in a frying pan over a medium heat. Add the mushrooms, bell-pepper and tomato and fry gently for 3-4 minutes, stirring until soft. Add the kidney beans and cook for 1-2 minutes, or until the kidney beans are heated thoroughly. Transfer mixture to a plate.
Remove any bits from the pan. Melt the remaining ghee / oil in the frying pan over a medium / high heat. Add the egg mixture. Cook gently for around 4 minutes.
When the centre of the omelette begins to firm up, spoon the mushroom mixture over one half of the omelette. Arrange the lettuce leaves over the top. Sprinkle the cheese over the lettuce.
Using a wooden slice, fold the omelette in half. Cook for one minute. Remove the omelette from the pan and serve.
Consume immediately.
Vegetable & kidney bean omelette
PER SERVING:
345 Calories
10g Carbs
20g Protein
25g Fat
16Lindsaybeale.com E-mail [email protected] 8BREAKFAST
1 small ripe banana
80g blueberries
100g oats (use gluten free if
preferred)
250ml unsweetened almond milk
(or use milk of your choice)
50g vanilla or chocolate flavour
whey or rice protein powder
(optional)
30g crunchy peanut butter (or use
nut butter of your choice)
10g ground almonds
5g chia seeds
SERVES 2
Mash the banana in a large bowl.
Add the remaining ingredients and mix well. Transfer to an airtight container and refrigerate for one hour or more. Serve.
Refrigerate any leftovers for up to 2 days.
PER SERVING:
473 Calories
47g Carbs
33g Protein
17g Fat
Blueberry overnight oats
17Lindsaybeale.com E-mail [email protected] 9BREAKFAST
PER SERVING:
486 Calories
29g Carbs
52g Protein
18g Fat
10g ghee or coconut oil
1 red onion, finely diced
14 cherry tomatoes, halved
100g green beans, cut into thirds
2 garlic cloves, finely chopped
360g chicken breast, diced
50ml boiling water
400g tinned green lentils, drained
40g green pesto
sea salt & ground black pepper,
to taste
a handful of fresh basil, chopped
SERVES 2
Place the ghee / oil in a large saucepan over a medium / high heat.
Add the onion, cherry tomatoes, green beans and garlic and stir fry for 3 minutes.
Add the chicken and stir fry for 3 minutes.
Add the boiling water, green lentils and pesto. Stir well and bring to a simmer.Cook for 10 minutes, stirring occasionally. Season to taste with salt and pepper.
Add the basil and stir.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Chicken & pesto green lentil stew
18Lindsaybeale.com E-mail [email protected] 10LUNCH
a small amount of ghee or coconut
oil to grease tin
4 eggs plus 2 egg whites
150g cooked chicken, cut into
bite-size pieces
40g crème fraîche
120g steamed vegetables of your
choice (e.g. Tenderstem broccoli,
spinach, fine green beans), cut into
pieces
5g fresh chives, chopped
salt and pepper, to season
MAKES 4 PIECES
Preheat oven to 180˚C/350˚F.
Grease the base of a 15x15cm oven dish with a small amount of ghee or coconut oil.
Whisk the eggs in a jug. Add the remaining ingredients and stir well.
Pour the mixture into the oven dish. Bake for 20-25 minutes, or until thoroughly cooked.
Cut into 4 pieces. Serve.
Store any leftovers in an airtight container
and refrigerate for up to 3 days.
Creamy chicken & chive crustless quiche
PER PIECE:
280 Calories
6g Carbs
37g Protein
12g Fat
19Lindsaybeale.com E-mail [email protected] 11LUNCH
100g red lentils, rinsed in cold water
1 tsp cumin seeds
1 tsp ghee or coconut oil
1 medium sized onion, finely
chopped
250g celeriac, diced
1 stick celery, sliced
15g fresh ginger, finely chopped
4 garlic cloves, finely chopped
2 green chilli peppers, finely chopped
a pinch of sea salt and black pepper
1 tsp curry powder
1 tsp ground coriander
1 pt hot vegetable stock (made with
one organic stock cube)
70ml coconut milk
SERVES 3
Place the lentils a saucepan of boiling water and cook for 15-20 minutes, or until soft. Drain well.
Place the cumin seeds in a large saucepan over a medium heat. Toast for 30 minutes, stirring. Add the ghee / oil and stir to melt. Add the onion and sauté for 3-4 minutes, stirring until soft.
Add the celeriac and celery and cook for 5 minutes, stirring occasionally. Add the ginger, garlic and chilli peppers and cook for 3 minutes, stirring occasionally.
Add the salt, black pepper, curry powder and ground coriander and stir well. Add the vegetable stock, stir and simmer gently for 20 minutes.
Add the cooked lentils, stir well and cook for 10 minutes. Add the coconut milk, stir and cook for 1 minute. Serve.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
PER SERVING:
211 Calories
27g Carbs
10g Protein
7g Fat
Creamy lentil & celeriac soup
20Lindsaybeale.com E-mail [email protected] 12LUNCH
Serving suggestion:
Serve on a bed of spiralised courgette.
350g tender thin cut beef, cut into
strips
1 tsp ground black pepper
a pinch of sea salt
5g ghee or coconut oil
1 medium sized white onion, sliced
2 tsp paprika
150g closed cup mushrooms, sliced
2 a beef stock cube, dissolved in
50ml boiling water
1 tsp Dijon mustard
150g Greek yoghurt (use dairy free
if preferred)
a handful of flat leaf parsley, finely
chopped (optional)
SERVES 2
Season the beef strips with ground black pepper and salt.
Heat the ghee / oil in a large saucepan over a medium / high heat. Add the beef and stir fry for 2 minutes.
Add the sliced onion and cook for 5 minutes, stirring frequently.
Add the paprika and sliced mushrooms and cook for 5 minutes, stirring frequently.
Add the beef stock, Dijon mustard, Greek yoghurt and stir well. Cook for a further 3 minutes.
Serve garnished with parsley.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Beef stroganoff
PER SERVING:
341 Calories
11g Carbs
45g Protein
13g Fat
21Lindsaybeale.com E-mail [email protected] 13DINNER
10g butter or coconut oil
600g skinless and boneless
chicken thighs
400g potatoes, peeled and diced
1 leek, sliced
1 white onion, chopped
2 carrots, peeled and sliced
150g celery, sliced
5 spring onions, sliced
2 garlic cloves, finely chopped
15g plain flour (use gluten free if
preferred)
a pinch of sea salt and ground
black pepper
500ml chicken stock
SERVES 4
Preheat oven to 180˚C/350˚F.
Melt the butter / oil in a large saucepan and add the chicken thighs. Cook for 4-5 minutes, turning them to brown on all sides.
Add all of the vegetables. Cook for 5 minutes, stirring occasionally.
Add the garlic, flour, salt and pepper and stir well. Transfer to a casserole dish or tagine and add the chicken stock. Stir well.
Place a lid on the dish or cover with foil. Place in the oven and cook for 50 minutes.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Chicken, leek & potato casserole
PER SERVING:
422 Calories
33g Carbs
32g Protein
18g Fat
22Lindsaybeale.com E-mail [email protected] 14DINNER
10g butter, coconut oil or ghee
2 red onions, sliced
800g lean lamb leg, diced
2 tomatoes, chopped
2 garlic cloves, finely chopped
100g pitted prunes
1 orange, peeled and sliced
a bunch of chopped coriander,
chopped
a bunch of chopped flat leaf parsley,
chopped
2 bay leaves
1 tsp ground ginger
1 tsp ras el hanout
2 tsp ground cumin
2 tsp white pepper
2 tsp stevia
2 tsp salt
2 tsp turmeric
4 tsp cayenne pepper
250ml vegetable stock (made with
one organic stock cube)
SERVES 5
Preheat oven to 180˚C / 350˚F.
Melt the butter, oil or ghee in a large heavy based tagine or casserole dish over a medium heat. Add the red onions and sauté for 5 minutes, stirring occasionally.
Add the lamb, tomatoes, garlic, prunes, orange, coriander and parsley. Stir well.
Add the remaining ingredients to the stock. Mix well with a fork before pouring over the dish. Place the lid on the tagine. Cook in the oven for 1 hour, stirring once after 30 minutes.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Suggestion:
Serve with couscous or quinoa. (You can buy gluten free couscous in some supermarkets).
PER SERVING:
362 Calories
17g Carbs
33g Protein
18g Fat
Lamb, prune & orange tagine
23Lindsaybeale.com E-mail [email protected] 15DINNER