Free Amazing Diet Body Transformations Diet Plan Cookbook

7/31/2019 Free Amazing Diet Body Transformations Diet Plan Cookbook

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A s h y ’ s

C l e a n E a t i n g

R e c i p e B o o

k

The guide to getting the bikini body you have always wantedSTOP dreaming, START achieving!



C L E A N E A

T I N G R E C

I P E S - I N D

E X

1. Introduction

- Ingredient Substitutes

- Temperature Conversions

- Quantity Conversion Chart

2. Recipes

- Breakfast Options- Lunch Options

- Dinner Options

- Desserts



I N T R O D U C

T I O N

Ingredient Substitutes

Flour

Breadcrumbs

Sugar

Spaghetti

Cocoa Powder

Honey

Milk

Pastry/Lasagne

Rice

Self raising our

Soy Sauce

Almond Meal/LSA/Coconut our/Quinoa our/Blended oats

Almond Meal/LSA/Crushed Ryvitas

Natvia/Stevia

Zucchini spirals or strips/Slim Pasta

Cacao Powder

Natvia

Almond milk (1 cup almonds, 2 cups water, blend, strain)

Mountain Bread rye wraps

Grated cauliower

Same as our, add baking powder

Tamari



I N T R O D U C

T I O N

Temperature Conversions and Quantity Conversion Chart

Metric

15g30g

60g

90g

125g

155g

185g

220g

250g

280g

315g

345g

375g

410g

440g

470g500g

750g

1000g (1kg)

Imperial

½oz1oz

2oz

3oz

4oz (¼lb)

5oz

6oz

7oz

8oz (½lb)

9oz

10oz

11oz

12oz (1lb)

13oz

14oz

15oz16oz (1lb)

24oz (1½lb)

32oz (2lb)

Dry Measures

Metric

30ml60ml

100ml

125ml

150ml

190ml

250ml

300ml

500ml

600ml

1000ml (1L)

Imperial

1 oz2 oz

3 oz

4 oz

5 oz (¼ pint / 1 gill)

6 oz

8 oz

10 oz (½ oz)

16 oz

20 oz (1 pint)

1¼ pints

Liquid Measures

Common Measures

1 cup

1 tablespoon (tbsp)

1 teaspoon (tsp)

Metric

250ml

20ml

5ml

Imperial

8 oz

0.68 oz

0.17 oz

Electric

Degrees Celsius

110

120/130

140

150

160/170

180

190

200

220

230

240

Fan Forced

Degrees Celsius

90

100/110

120

130

140/150

160

170

180

200

210

220

Degrees

Fahrenheit

225

250

275

300

325

350

375

400

425

450

475

Gas

Mark

¼

½

1

2

3

4

5

6

7

8

9

Description

Very slow

Very slow

Slow

Slow

Moderate

Moderate

Moderately hot

Moderately hot

Hot

Hot

Very hot

Oven Temperatures



R E C I P E S

BREAKFAST OPTIONS

Breakfast Smoothie

Banana and Strawberry Smoothie

Strawberries and Cream Smoothie

Super Breakfast Smoothie

Protein MunsChicken Omelette

Scrambled Eggs/Omelette

Breakfast Frittata (For 2)

Breakfast Eggs

Breakfast Oats

Simple Breakfast Shake

Breakfast Yoghurt

LUNCH OPTIONS

Healthy Sausage Rolls

Kanga Rolls

Chicken and Prawn Salad (For 2)

Poached/Grilled Chicken Breast

Turkey Balls Tuna Fritters

Tuna Balls

Chicken Mince Quiche

Curried Egg (Good for Ryvita topping)

Cracker Topping



R E C I P E S

DINNER OPTIONS

Tandoori Chicken

Chicken and Garlic Prawns with Mash

Salmon and Cauliower Sushi

Lamb Pizza

Beef and Chickpea Curry WrapsEasy Curried Chicken or Fish

Thai Beef Salad

Sweet Potato and Carrot Soup

Slow Cooker Spicy Lemon Chicken

Healthy Nachos

Prawn Stir Fry

Stued Chicken Breast

Fish Cakes – Barra, Salmon, Tuna

Shepherds Pie

Healthy Beef Strogano

Baked Fish and Vegetables

Clean Satay Chicken

Chicken Soup

Pumpkin Soup

Chicken Fingers

Healthy Meatballs

Chicken Burgers

DESSERTS

Clean Floating Island Desert

Clean Chocolate Ice Cream

Lemon Yoghurt Cake

Chocolate and Walnut Bounty Brownies

Clean Ice CreamChai Protein Balls

Peanut Butter Ice Cream

Banana Bread Slice

Chocolate and Banana Ice Cream

Cheesecake

Crustless Mini Protein Cheesecakes

Proto Trues

Protein Pancakes

Protein Crepes

Blueberry and Banana Pancakes

Sweet Pancakes

Crepes

Apple and Cinnamon Porridge

Banana Bread Muns

Apple and Cinnamon Muns

Protein Biscuits

Muesli Bars

Banana and Peanut Butter Cookies

Banana MunsMuesli Bites



R E C I P E S

Breakfast Smoothie

1 cup rolled oats

1 cup chilled water

1 tbsp. Greek yoghurt

2 scoops Choc Protein (Toned) mixed with 1 tsp. cinnamon

Mixed berries to taste, if desired

1. Add oats and water rst

2. Add Greek yoghurt

3. Add rest of ingredients

4. Mix in blender for 1 minute or until smooth

Banana and Strawberry Smoothie

1 or ½ banana

4 chopped strawberries

1 cup Greek yoghurt

Pinch cinnamonVanilla essence

½ cup ice

1. Combine all ingredients in blender


Strawberries and Cream Smoothie

250g strawberries, washed200g natural full fat yoghurt

1 tsp. ground axseed/linseed

Pinch cinnamon

½ cup ice

1. Combine all ingredients in blender

2. Mix for 1 minute or until smooth



R E C I P E S

Super Breakfast Smoothie

1 cup ice (ll extra space with water)

¼ cup mixed berries

1 tsp. axseed meal

1 tbsp. full fat natural yoghurt

2 scoops protein powder

1 tsp. chia seeds

2 tbsp. rolled oats

2 almonds

2 Brazil nuts

2 walnuts

1 tbsp. mixed sunower seeds and pepitas

1. Blend ice rst

2. Add remaining ingredients to blender


Protein Muns

1 cup oatmeal

½ cup egg whites

Flaxseed/LSA mix

2-3 scoops protein powder

Fruit of choice (2-3 bananas, punnet strawberries, handful mixed berries)

½ cup almonds

½ cup walnuts

¼ cup pumpkin seeds, nely choppedPinch baking powder

1 tsp. natural vanilla essence

1. Blend all ingredients together

2. Pour into mun tray (grease mun tray with olive or coconut oil)

3. Cook on 180° for 20 minutes or until tops are light brown

4. Garnish with preferred fruit



R E C I P E S

Egg White Omelette

1 whole egg

3-4 egg whites (depending on how hungry you are)

30g chopped meat

Capsicum

Onion

Mushroom

1. Whisk egg and egg whites together

2. Mix in additional chopped ingredients

3. Cook to preference

Scrambled Eggs/Omelette

1 egg yolk

3-4 egg whites

100g cooked chicken breast

OnionGarlic

Additional vegetables as preferred (eg. red capsicum, carrot, spinach leaves)

1. Whisk egg and egg whites together

2. Add chicken, garlic, onion and additional vegetables

3. Cook to preference

Breakfast Frittata (for 2)

4 whole eggs

1 tbsp. water

¼ red onion, nely diced

1 mushroom, nely chopped

½ zucchini, nely grated

4 strands chives, nely chopped

1. Place all ingredients in bowl except for eggs

2. Beat eggs in separate bowl, then combine with other ingredients

3. Mix well4. Cook in pan on medium to high heat in egg rings to maintain shape

5. Cook to preference, ip and repeat



R E C I P E S

Breakfast eggs

2 eggs (alternatively as many egg whites as your desire)

Preferred vegetables

1. Cook eggs any way desired except for fried

2. Mix in vegetables

Breakfast Oats

1 cup rolled oats

Preferred berries

Pinch cinnamon, if desired

1. Soak oats in water with berries for at least 15 minutes

2. Add cinnamon on top if desired

Simple Breakfast Shake

1 cup oats

1 cup water

½ cup berries

2 scoops protein powder of choice

1 tbsp. Greek yoghurt or natural yoghurt

1. Blend all ingredients together until smooth2. Serve cold

Breakfast Yoghurt

1 cup organic Greek yoghurt or natural yoghurt

¼ cup berries, frozen if preferred

Ground axseed

Shredded coconut

1. Mix berries through yoghurt

2. Add axseed and coconut on top

3. Serve cold



R E C I P E S

Healthy Sausage Rolls

500g chicken mince

1 tsp. garlic

1 grated zucchini

Herbs of choice

Rosemary

3 Mountain Bread rye wraps, cut in half

1. Mix all ingredients in bowl except for wraps

2. Spoon mixture onto rye wraps

3. Roll wraps over mixture, be sure to wet the ends so it sticks together

4. Lightly brush water on top and sprinkle sesame seeds over

5. Cook on 180° for 30 minutes, then 220° for 10-15 minutes

6. Let cool before eating

Chicken and Prawn Salad (for 2)

2 large handfuls spinach leaves1 small handful mint, chopped

1 handful coriander leaves, chopped

200g chicken breast poached and sliced

(see following recipe for poached chicken)

200g king prawns, cooked and peeled

½ avocado, sliced

½ mango, sliced

60ml (¼ cups) lime juice

1. Combine spinach, mint and coriander and divide between 2 serving bowls

2. Arrange chicken, prawns, avocado and mango on top

3. Sprinkle lime juice over the top



R E C I P E S

Poached Chicken Breast

2 chicken breasts

3 cups water

Pinch salt

1 lemon, juiced/ ½ cup lime juice

Fresh parsley or thyme

1. Place chicken, water, salt, lemon juice and herbs in a saucepan

2. Bring to boil gently, then turn heat down low

3. Cover and simmer on gentle heat for 15 minutes, do not boil

4. Check chicken to see if fully cooked through, once cooked remove

Turkey Balls

¼ cup cottage cheese

1 tbsp. seeded mustard

½ tsp. dried oregano, parsley and sage

1 egg4 tbsp. oat bran

1 onion

700g turkey mince

Pepper, to taste (if desired)

1. Preheat oven to 180° and lightly spray baking dish with olive oil spray

2. Wipe away excess with paper towel

3. Finely dice garlic and grate onion

4. Place garlic and onion (juice also) into small frying pan and cook for

5 minutes

5. Place all ingredients into a small bowl

6. Mix well with hands to blend

7. Roll ingredients into balls and place in baking dish

8. Bake in oven for 40 minutes, turning after 20

9. Serve with steamed vegetables



R E C I P E S

Tuna Fritters

1 85g tin tuna in springwater, drained

1 egg

1 spring onion, sliced

1. Combine tuna, egg and spring onion then season with freshly ground

pepper if desired

2. Heat a non-stick frying pan over medium heat and spray lightly with

olive or coconut oil

3. Place spoonfuls of mixture into pan and cook for 3 minutes each side

or until golden and cooked through

4. Use egg rings to maintain shape if desired

5. Serve with green salad or steamed green vegetables

6. Drizzle with lemon juice

Tuna Balls

2 large tins tuna in springwater, drained

1 sweet potato, mashed and seasoned with cinnamon

1 stalk celery, nely chopped

½ carrot, grated

2 zucchinis, grated

1 red onion, diced and browned

2 egg whites

¼ cup sesame seeds

1. Combine all ingredients with hands and roll into balls2. Cook on 180°-200° for 20 minutes or until brown



R E C I P E S

Chicken Mince Quiche

4 eggs

450g organic chicken mince

1 grated zucchini

¼ sweet potato

1 cup cut broccoli

2 Mountain Bread rye wraps


2 tbsp. low fat cottage cheese

Garlic and herbs for seasoning

1. Line a non-stick tin with rye wraps

2. Use egg whites to paste over wrap joins so they stick together

3. Grate/chop all vegetables nely

4. In a bowl, mix all wet ingredients (eggs, yoghurt, cottage cheese)

5. Add vegetables to mixture and stir

6. Pour ingredients over rye wraps, and sprinkle seasoning on top

7. Cook on 180° for 25-30 minutes or until golden on top

Curried Egg (Good for Ryvita topping)

Enough for multiple days

Desired number hard boiled eggs

Low fat cottage cheese (1 tbsp. to every 3 eggs)

Keens curry powder

1. Mash eggs using fork

2. Stir in cottage cheese

3. Add curry powder and mix to combine well



R E C I P E S

Cracker Topping

¼ avocado

25g tuna in springwater

1 tsp. low fat cottage cheese

3 ryvitas

1. Combine all ingredients

2. Spread on Ryvita crackers

3. Include lemon juice and/or garlic for extra avour if desired

Tandoori Chicken

2 chicken breasts

1 egg

Mixed herbs – paprika, coriander, cumin, ground ginger, cinnamon,

cayenne pepper

Vegetables of preference

1. Slice chicken breasts in half on the long edge, then in half again to

make 8 portions

2. Mix eggs and herbs with a fork

3. Dip chicken portions in egg mixture then smother in spices

4. Place on tray and cook in oven at 180° for 10 minutes on either side

(or until meat is white)

5. Serve with preferred vegetables and tbsp. organic yoghurt

Kanga Rolls


250g kangaroo mince

Vegetables of preference, chopped

2 egg whites

1. Place ingredients approximately ¾ down rye wrap

2. Use egg whites to paste over wrap joins

3. Fold two long edges in, then roll the bottom edge up

4. Using beaten eggs, coat outside of the wraps to secure contents of

the roll

5. Place in oven at 180° for 15 minutes



R E C I P E S

Chilli and Garlic Prawns with Mash

8 green prawns, peeled

Chilli akes

Clove garlic

40g chopped sweet potato

½ cup cottage cheese

1 tsp. ground cinnamon

½ zucchini, sliced

1. Cook sweet potato and zucchini until soft

2. Once cooked, mash sweet potato and zucchini in a bowl with cottage

cheese and cinnamon

3. Place prawns in a wok or pan with chilli akes and chopped garlic

4. Watch prawns closely as they cook in roughly 3 minutes

5. Serve prawns over mash

Salmon and Cauliower Sushi1 cup cauliower

2 yaki nori sheets

50g salmon

1 tsp. sesame seed oil

1. Grate cauliower and cook in pan with sesame seed oil

2. Lay sheet of yaki nori on sushi mat and cover one sheet with half the

cooked cauliower rice leaving 2cm gap at the top

3. Place salmon across cauliower from one side to the other

4. Roll mat up slowly and tightly to hold the ingredients in place

5. Wet the 2cm gap at the end to close the roll

6. Slice into desired portions with a sharp wet knife



R E C I P E S

Lamb Pizza


2 tsp. tomato paste

400g of, or 4 lamb cutlets without the fat, cut into strips

1 lemon/lime

1 tbsp. olive oil

2 cloves garlic

1 tbsp. dried oregano or rosemary

As much baby spinach as desired

¼ cup basil leaves

Bocconcini or baby bocconcini (4 large balls, 6-8 small balls)

½ cup Greek yoghurt

1. Combine lamb, juice from half lemon, olive oil, crushed garlic clove and oregano or rosemary in bowl

2. Marinate in fridge for approx. 15 minutes

3. Take lamb out of fridge and place in pan on medium heat

4. Cook until meat is brown and tender

5. Mix Greek yoghurt with other clove of garlic and tbsp. of water (needs to be slightly runny). Set aside6. To make pizza base, place one wrap on top of the other using a small amount of tomato paste to stick them

together

7. Spread a thin layer of tomato paste over base

8. Layer spinach leaves, lamb, and bocconcini on base

9. Cook in oven on 180° for approximately 10-15 minutes

10. After removing base, place basil leaves, garlic, yoghurt and half the lemon juice on top



R E C I P E S

Beef and Chickpea Curry Wraps

700g lean stewed beef

1 cans chickpeas

1½ cups low sodium beef broth

2 tbsp. Indian curry paste

1 cup frozen peas

1 cup full fat yoghurt

1 clove garlic, minced

Pinch sea salt

¼ cup fresh coriander, chopped

Lime juice to taste

Almond milk as preferred


1. In a slow cooker, add beef and chickpeas

2. In a medium bowl, combine broth and curry paste

3. Add mixture to slow cooker and cook on low for 8 hours

4. Preheat oven to 180°5. Heat a large skillet on medium-high

6. Transfer contents of slow cooker to skillet and stir in peas

7. Cook until broth evaporates and mixture resembles a near dry curry

8. In a small bowl combine yoghurt, garlic, salt, coriander and lime

9. If needed, stir in almond milk to reach desired sauce consistency

10. Stack wraps, then wrap in foil

11. Transfer to baking sheet and bake for 5 minutes (or until heated through)

12. Spoon curry mix in centre of wraps, dividing evenly, then wrap and drizzle with sauce



R E C I P E S

Easy Garlic Prawns

100g fresh green prawns

1 spring onion

1 clove garlic

Fresh ginger

Chilli akes

1 tsp. natural yoghurt

1. Combine all ingredients except prawns and yoghurt in a non-stick pan

and cook for 2-3 minutes

2. Add prawns and cook for further 3 minutes

3. Add tsp. of yoghurt

4. Serve with steamed vegetables or salad

Easy Curried Chicken or Fish

100g sh llet or chicken breast

Keens curry powder1 tsp. natural yoghurt

1. Cook meat in a non-stick pan to desired eect

2. Coat chicken or sh with curry powder, place back in pan

3. Add tsp. natural yoghurt, mix in pan

4. Cook for 2-3 more minutes

5. Serve with steamed vegetables or salad



R E C I P E S

Thai Beef Salad

½ cup lime

¼ cup fresh coriander, chopped

3 tbsp. sweet chilli sauce

2 cloves garlic, minced

700g lean beef, trimmed

1 medium red onion, chopped

3 medium tomatoes, wedged

6 cups romaine lettuce

1 English cucumber, thinly sliced

2 tbsp. fresh mint, chopped

2 tbsp. unsalted raw peanuts

1. Combine lime juice, coriander, sweet chilli sauce and garlic in a small bowl, stirring well

2. Set half the lime mixture aside

3. Combine other half with steak in a large ziplock bag and seal

4. Marinate in refrigerator for 20 minutes, turning once

5. Remove steak from bag and discard marinade6. Place steak on grill and cook for 6 minutes per side or desired cook time

7. Remove and let stand for 5 minutes

8. Cut steak diagonally, across grain, into thin slices

9. Heat a large non-stick skillet with cooking spray over medium-high heat

10. Add onion and sauté for 3 minutes

11. Add tomatoes and sauté for 2 minutes

12. Place onion-tomato mixture, lettuce, cucumber and mint in a large bowl and toss gently

13. Divide steak evenly and top each serving with portion of steak

14. Drizzle each salad with 1 tbsp. reserved lime mixture and sprinkle with peanuts



R E C I P E S

Sweet Potato and Carrot Soup

2 garlic bulbs (entire heads), peeled

1 sweet potato, peeled and coarsely chopped

3 cups of carrots, coarsely chopped

1 medium onion, coarsely chopped

1 tbsp. cold pressed extra virgin olive oil

Unrened sea salt, to taste

5 cups organic vegetable broth

½ tsp. pepper

1½ tsp. cumin

2 tbsp. fresh lemon juice

¼ cup fresh chives, nely chopped

1. Preheat oven to 200°

2. Peel away the outer layers of garlic bulb skin, leaving the skins of the actual cloves intact

3. Using a knife, cut o ¼ to ½ an inch o the top of the cloves, exposing individual cloves of garlic

4. Place garlic on the centre of a cookie sheet

5. Arrange the sweet potatoes, carrots and onions around the garlic6. Lightly brush the garlic, sweet potatoes, carrots and onions with oil and season with salt to taste

7. Roast for about 30 minutes, or until vegetables are fork-tender

8. Remove roasted garlic and place in stock pot with vegetable broth. Bring liquid to boil

9. Add in all roasted vegetables, pepper and cumin

10. Return to boil and then remove from heat

11. With a stick blender, purée soup until smooth and add lemon juice

12. Add more water or broth to thin if desired

13. Serve hot, sprinkle chives on top



R E C I P E S

Slow Cooker Spicy Lemon Chicken

1 tbsp. ground cumin

1 tbsp. paprika

1 tbsp. turmeric

1 tsp. cayenne pepper

1½ tsp. sea salt, plus more to taste

1 lemon

1½kg chicken skinned, rinsed and patted dry

1 large onion, chopped

5 cloves garlic, chopped

½ cup coriander, chopped

½kg carrots, chopped

2 red capsicums, chopped

1 can crushed tomatoes

1 tsp. extra virgin olive oil

1. In small bowl, mix together cumin, paprika, turmeric, cayenne pepper and salt

2. Add juice from one whole lemon, reserving lemon rind, and mix well3. Using your hands, apply spice mixture generously all over inside and outside of bird

4. Stu the cavity of the chicken with half the onion, half the garlic and half the coriander

5. Place remaining onions, garlic and coriander in the bottom of slow cooker

6. Add the carrots, capsicum and crushed tomatoes

7. Stir in extra virgin olive oil

8. Season with salt to taste

9. Place the chicken on top of the vegetables

10. Cover and cook on low for about 7 hours or on high for approximately 4 hours (until meat pulls away

from bones) and serve warm



R E C I P E S

Healthy Nachos

150g chicken breast/top quality mince

1 onion, diced

Garlic

Red and green capsicum

Small handful of tomato

Mushrooms

Vegetables as preferred

1 rye wrap

¼ avocado


1. Cover non-stick fry pan with a little olive oil

2. Cook onion and garlic until soft or how desired

3. Put in mushrooms and let cook with the onion for about 30 seconds

4. Add green and red capsicum

5. Add chicken or mince and cook until white/brown (depending on meat)

6. While meat is cooking, chop up rye wrap into triangles & bake until crispy7. Add tomato if using and let it cook for about 30 seconds

8. Place onto plate with rye wrap triangles and serve with avocado and

Greek yoghurt

Prawn Stir-fry

Handful green prawns

Beans

Snow peas

Broccoli

Zucchini

Capsicum

Brown onions

Mushrooms

Soy Sauce

1. Cook prawns on medium heat until orange

2. Add all vegetables, put lid on and simmer

3. Add soy sauce and clean sweet chilli sauce4. Replace lid and cook for further 5-10 minutes



R E C I P E S

Stued Chicken Breast

1 chicken breast

Baby spinach leaves

2 mushrooms, sliced

1 onion, chopped

Garlic

1 egg

Almond meal

Cottage cheese

1. Buttery chicken breast

2. Fill with baby spinach, cottage cheese, mushroom, onion and garlic

3. Close chicken, coat in egg and almond meal

4. Cook in oven on 190° until chicken is white and fork-dry

Fish Cakes – Barra, Salmon, Tuna

1 medium sweet potato, mashed100g desired sh

1 spring onion

Parsley

Chives

Chilli (akes if desired)

Garlic

Ginger

Preferred spices

Cracked pepper

Pine nuts or pepitas, chopped

Preferred vegetables, steamed

1. Mash sweet potato. Let cool

2. Mix together with sh

3. Add potato, onion, parsley, chives, chilli, garlic, ginger, spice, cracked

pepper, pine nuts and pepitas to add crunch

4. Spoon patties together and cook in a non-stick pan for a few minutes

on each side

5. Cook until brown6. Serve with preferred vegetables, steamed



R E C I P E S

Shepherds Pie

Steamed greens of choice

Medium sweet potato

100g preferred mince

1 medium onion, browned

Shallots

Chilli (akes if preferred)

Ginger

1 lemon, juiced (lime if preferred)

Preferred spices

2 tbsp. cottage cheese

Tomato if desired

1. Steam greens and place in dish

2. Cook and mash sweet potato

3. Brown onion in non-stick pan and add shallots, chilli, ginger, garlic,

fresh lemon juice and mince

4. Cook through or until browned5. Add tomato and additional seasoning if desired

6. Spoon onto greens and spread mash and cottage cheese on top

7. Grill in oven for approximately 10 minutes or until all is cooked



R E C I P E S

Healthy Beef Strogano

Olive oil

1 tsp. crushed garlic or 1 garlic clove

2 tsp. paprika

400g beef (rump steak)

200g mushrooms

¼ cup red wine vinegar

1 tbsp. tomato paste


½ cup salt reduced beef stock

2 tsp. cornour

1 tbsp. sage

Handful or 2 of spinach leaves

1. Heat olive oil and cook onion, garlic and paprika until onion is soft

2. Add the meat and brown all over

3. Add mushrooms, cook until tender

4. Add vinegar and boil, then add yoghurt, tomato paste and combinestock and cornour

5. Boil, reduce and simmer until sauce thickens

6. Stir in sage and spinach and cook until wilted

7. Serve with steamed vegetables



R E C I P E S

Baked Fish and Vegetables

100g fresh sh

Diced mushrooms

Diced onion

Grated carrot

Grated zucchini

Garlic

Pinch sea salt

1. Mix mushroom, onion, carrot, zucchini, garlic and salt in a bowl

2. Lay a piece of foil down and spread half the mixture over it

3. Place sh on top of mixture then spread remaining mixture over the

top and close foil

4. Bake in oven, checking periodically until sh is white or fork-ready

Clean Satay Chicken

½ red onion, chopped

2 cloves garlic, nely chopped

1 red chilli, nely chopped (chilli akes if preferred)

1 tbsp. ground cumin

1 tbsp. ground coriander

1 tbsp. coconut oil

½ lime, juiced (¼ cup lime juice)

2-3 heaped tbsp. crunchy peanut butter

3 tbsp. shredded coconut

1 tsp. soy sauce if desired100g chicken

1. Heat fry pan with coconut oil and add cumin, coriander, red onion

and garlic and cook for 1 minute

2. Add peanut butter, coconut, lime juice, soy sauce if desired, 1-2 cups

water depending on how runny you prefer and stir until thoroughly

combined

3. Simmer for about 10 minutes on low heat

4. While simmering, chop up chicken and preferred green vegetables

5. Brown chicken in clean fry pan, add vegetables and stir for 1 minutebefore adding sauce and cooking for another few minutes



R E C I P E S

Chicken Soup

½ diced onion

1 carrot, thinly sliced

1 celery stick, thinly sliced

100g broccoli

1 chicken breast, sliced

1 tin creamed corn

2 bay leaves

2 pinches thyme

2 chicken stock cubes dissolved in a litre of boiling water

Olive oil

2 cloves of garlic

1. Brown onion and garlic in olive oil

2. Add chicken, leave for 3 minutes

3. Add carrot, corn and celery. Stir

4. Add bay leaves and thyme. Stir

5. Add chicken stock and season with salt and pepper. Stir6. Put lid on and simmer on low heat for 20 minutes

7. Add broccoli

8. Simmer for another 5-10 minutes with lid on

Pumpkin Soup

½ butternut pumpkin, chopped and skinned

½ red capsicum

½ white onion2 pieces of bacon, no rind, chopped thoroughly

1 cup chicken stock

1 carrot, chopped

1 tsp. olive oil

Garlic

1. Chop vegetables and place on baking tray

2. Toss with garlic and olive oil

3. Bake on 180° until cooked

4. Add to blender with chicken stock and blend5. Add 1 tsp. Greek yoghurt for a bit more avour



R E C I P E S

Chicken Fingers

100g chicken breast, sliced

Ryvitas, crunched

1 tsp. Dijon mustard

1 tsp. Italian seasoning and other spices if desired

Preferred greens

1. Preheat oven to 190-200°C

2. Grind ryvitas and mix together with spice. Set aside

3. Wash raw chicken and marinate for 5-10 minutes in mustard

4. Dip chicken in crumbs or put crumbs into plastic bag and shake

5. Place on foil lined baking sheet and bake until brown or cooked

through (roughly 15 minutes) and serve with greens

Healthy Meatballs

500g lean mince

½ carrot, grated

1-2 celery sticks, grated

½ onion, diced

2 cloves garlic, rushed

Handful chopped parsley

½ cup almond meal

1 egg

Chilli akes, to taste

1 tsp. meat seasoning

1 tbsp. Dijon mustardSalt and pepper to taste

1. Combine ingredients together and roll into balls

2. Let meatballs sit in fridge for 30 minutes before cooking

3. Cook on wire tray to let unwanted liquids drain

4. Set oven to 180° and cook for 5-7 minutes each side or until

brown/fork-ready



R E C I P E S

Chicken Burgers

3½ ounces chicken breast, grounded

1 tsp. pepper

1 tsp. onion salt

1 tsp. garlic powder

1 tsp. dry mustard

2 tbsp. balsamic vinegar

2 cups lettuce

Crushed ryvitas/almond meal to coat

2-3 eggs whites

1. Mix all ingredients into the ground chicken breast and mould into

small patty

2. Coat with egg whites and crushed Ryvitas/almond meal

3. Grill and garnish with lettuce and balsamic vinaigrette

Clean Floating Island Dessert3 egg whites

70-100g Natvia

¾ tsp. vanilla essence

Large handful mixed berries

1. Whip egg whites until they form sti peaks, then add vanilla essence

and mix together

2. Once combined, slowly add Natvia (don’t put it all in at once,

otherwise meringue will collapse)

3. Place into oven at 100° and cook until dry and hard on the outside

4. Leave them in the oven, turned o, with the door open for an hour or so

5. Blend berries and add water until consistency is runny

6. Serve with fresh berries



R E C I P E S

Clean Chocolate Ice Cream

½ tub cottage cheese

1 tbsp. cocoa powder

1½ scoops of Ashys ‘Toned’ choc protein powder

2 sachets stevia

1 tbsp. coconut oil

1-2 tbsp. natural peanut butter

2 tbsp. desiccated coconut

Dash almond milk

4 dates

1. Blend cottage cheese, cocoa powder, protein powder, stevia,

coconut oil, coconut, peanut butter and almond milk until smooth

2. Add dates

3. Place mixture in bowl and freeze for 1½ hours, stirring every 20 minutes

Lemon Yoghurt Cake2 free range/organic eggs

¼ cup honey

2 tsp. vanilla extract

1 tsp. gluten free baking powder

3 cups almond meal

250g thick natural yoghurt

1 lemon, juiced

1. Preheat oven to 150° (fan forced)

2. Oil 22cm cake pan and line with baking powder, almond meal and

yoghurt in large bowl

3. Mix in lemon juice

4. Pour into cake pan and bake for 45 minutes until fork-ready

5. Cool before turning out



R E C I P E S

Chocolate and Walnut Bounty Brownies

2 cups rolled oats

½ cup softened coconut oil

¾ cup water

½ cup walnuts

3-4 scoops of Ashys ‘Toned’ choc protein powder

1. Add water to oats, mix and let stand for 10 minutes so oats soak up water

2. Mix in coconut oil and protein and knead with hands into a dough like

mixture

3. Add chopped walnuts

4. Flatten mix into small baking tray and put in freezer for 10 minutes until

rm but easy to cut

5. Cut into squares and store in fridge

Clean Ice cream

½ tub cottage cheese1 tbsp. cocoa

1 ½ scoops Ashys ‘Toned’ choc protein powder

2 sachets natvia

1. Blend together until smooth and add as much almond milk or water to

make runny consistency

2. Add organic peanut butter, coconut oil or shaved coconut for avour

if desired

3. Freeze until hard



R E C I P E S

Chia Protein Balls

1 cup blended oats

½ cup almond meal

½ cup Chia seeds

3 full serves Ashys ‘Toned’ vanilla coconut protein powder


2 tbsp. natvia

½ cup water

[For coating]

¼ cup almond meal

2 tbsp. cinnamon

2 tbsp. Natvia

Drop vanilla extract

Shredded coconut as desired

1. Mix all ingredients together until sticky dough consistency

2. Coat in ¼ cup almond meal, 2 tbsp. cinnamon, 2 tbsp. Natvia and

drop of vanilla extract3. Roll balls into desired size and coat in mixture

4. Roll in shredded coconut

5. Freeze or refrigerate to desired eect

Peanut Butter Ice cream

1 banana

2 tbsp. natural peanut butter

2 scoop choc, vanilla or avourless proteinCinnamon

1. Break or cut banana into small pieces and freeze overnight

2. Blend frozen banana, peanut butter and protein powder until smooth

3. Sprinkle with cinnamon

4. Freeze to desired eect



R E C I P E S

Banana Bread/Slice

2 cups almond meal

2 mashed bananas

1 tsp. baking powder

1 tsp. cinnamon

2 tsp. Natvia

1 tsp. vanilla essence

1 scoop Ashys ‘Toned’ choc or vanilla coconut protein powder

2 eggs

1. Mix all ingredients together in mixer or blender

2. Pour batter into bread or rectangular baking tin that is coated with

baking paper or coconut oil

3. Cook at 180° for 35 minutes

Chocolate and Banana Ice cream

1 ½ bananas


⅓ tsp. vanilla essence

⅓ tsp. Natvia

1 tsp. organic cocoa

1 scoop Ashys ‘Toned’ choc protein powder

5 chopped strawberries

¼ cup oats

Slivered almonds

1. Blend all ingredients except almonds together until smooth

2. Blend in groups if necessary to avoid clogging

3. Pour into container

4. Freeze for an hour and add slivered almonds on top



R E C I P E S

Cheesecake

½ cup almond meal

2-3 tsp. almond milk

1 tub fat free cottage cheese

1½ cups frozen berries


½ Natvia

2 large egg whites


Tiny pinch salt

1. To make crust, blend almond meal and almond milk to consistency

and bake for 10 minutes on 180°C

2. Set aside

3. Add remaining ingredients together and blend until smooth

4. Pour over almond base

5. Bake for 20 minutes until centre sets.

6. Allow frozen berries to defrost then place on top of cake and placein fridge overnight

Crustless Protein Mini Cheesecakes

170g Greek yoghurt

2 tbsp. cottage cheese

1 tbsp. coconut our

¼ cup preferred berries

2 fresh organic eggs¼ cup Ashys ‘Toned’ vanilla coconut or choc protein powder

1. Blend all ingredients except berries together

2. Add 1 cup fresh berries, mixing in with fork or spoon instead of blending

3. Pour mixture into mould(s)

4. Bake at 170° for 35 minutes

5. Let cool before eating



R E C I P E S

Proto Trues

1 cup raw almonds (soaked for 6-8 hours)

6 scoops Ashys ‘Toned’ choc protein powder

2 scoops cocoa

1 scoop cocoa nibs

1 scoop sour unsweetened cherries or cranberries

1 tbsp. coconut oil

¼ - ½ cup water or desiccated coconut for rolling

1. Blend almonds, protein, cherries/cranberries and cocoa until ne

2. Slowly stir in melted coconut oil or add water for desired consistency

3. Stir through nibs and roll into balls

4. Rolls balls in coconut and place in fridge to set

Protein Pancakes

1 cup oatmeal

½ cup egg whitesFlaxseed/LSA mix

2-3 scoops Ashys ‘Toned’ protein powder (avour of choice)

Preferred fruit (2-3 bananas, punnet strawberries, handful berries etc.)

1. Blend all ingredients together until thick, smooth consistency

2. Pour into non-stick pan

3. Flip after 2-3 minutes on each side

4. Serve with Greek yoghurt, fresh berries or cinnamon

Protein Crepes

4 egg whites/½ cup frozen egg whites

1 scoop Ashys ‘Toned’ protein powder (avour of choice)

Pinch vanilla essence (more or less as preferred)

1. Mix all ingredients together until smooth (no lumps)

2. Cook in non-stick pan on medium heat as they burn easily if high

3. Cook approx. 1 minute each side

4. Serve topped with yoghurt and berries of choice



R E C I P E S

Blueberry and Banana Pancakes

100g ground almonds

1 tbsp. ground linseed/axseed

½ tsp baking powder mixed with 1 tsp ground cinnamon

250g (2) ripe bananas, smashed

2 eggs

125g blueberries/berries of choice

1. Combine smashed bananas and eggs

2. Add almond meal, linseed, baking powder, blueberries and cinnamon

3. Rest for 5 minutes

4. Heat a pan over low heat and add a little coconut or olive oil

5. Spoon pancake batter into rounds in the pan and atten slightly with

back of spoon

6. Cover over low heat, ip and nish cooking

Sweet Pancakes6 egg whites

1 cup rolled oats (can also substitute with almond meal)

2 scoops Ashys ‘Toned’ protein powder (avour of choice)

1 tsp baking powder

½ cup low fat cottage cheese

1 tsp vanilla essence

½ tsp cinnamon

1. Combine egg whites, protein powder and cottage cheese in blender

2. Blend until smooth and combined

3. Add remaining ingredients and blend again until creamy

4. Cook in non-stick pan over medium heat for 2-3 minutes each side

or until golden brown

5. Serve with fresh berries and Greek yoghurt



R E C I P E S

Crepes

Makes 2 medium sized crepes

4 egg whites/ ½ cup frozen egg whites

1 scoop Ashys ‘Toned’ protein powder (avour of choice)

Pinch cinnamon

1. Blend all ingredients together for smooth consistency

2. Cook in non-stick pan on medium heat as they burn easily

3. Cook approx. 1 minute each side

Apple and Cinnamon Porridge

Rolled oats at desired quantity

½ grated green apple

½ tsp Cinnamon

1. Make oats as normal2. Add grated apple and cinnamon, and stir

Banana Bread Muns

½ cup ripe banana

¾ cup egg whites

½ cup plain low fat Greek yoghurt

¾ cup oats (gluten free if possible)

2 scoops Ashys ‘Toned’ vanilla coconut protein powder12-14 packets stevia (approx. ½ cup)

1 tsp baking powder

1 tsp baking soda

½ tsp cinnamon


2. Spray mun tin with non-stick cooking spray. Alternatively, line

with silicone or foil liners

3. Place all ingredients in a blender and blend until smooth

4. Divide mixture evenly between 12 mun tins

5. Bake for 15-18 minutes or until fork-ready



R E C I P E S

Apple and Cinnamon Muns

2 cups almond meal

1 tsp baking powder

1 tbsp. cinnamon

2 tbsp. Natvia

2 eggs

1 cup green apple, grated

Almond slivers if desire

1 scoop Ashys ‘Toned’ vanilla coconut protein powder if desired


2. Place almond meal, baking powder, cinnamon and sugar in large

bowl and mix well

3. Peel and grate apple

4. Lightly beat eggs in small bowl

5. Add crumb mix to eggs and apple

6. Spoon mixture into mun tray lined with baking paper, olive oil

or coconut oil7. Bake for 20 minutes

Protein Biscuits

½ cup Ashys ‘Toned’ vanilla coconut protein powder

¼ cup organic peanut butter

¼ cup almond meal

1 peeled apple, sliced or diced

1. Blend all ingredients together and add water until consistency

resembles dough

2. Place mixture in discs on a tray then continue with

3. Bake at 180° until brown and fork-ready



R E C I P E S

Muesli Bars

1 cup oats

Chopped raspberries

1 apple, chopped nely

Slivered almonds

Pinch cinnamon

1 scoop choc protein powder

1. Put oats into bowl with raspberries, apple and boiled water to

combine and mix

2. Add almonds and cinnamon, and place in dish to mix

3. Spread mix out into rectangles and spread yoghurt or protein

powder on as topping

4. Refrigerate or freeze until solidied

Banana and Peanut Butter Cookies

½ cup wholewheat pastry our (alternatively oats or almond meal)

1 tsp sea salt

½ tsp baking powder

¾ cup pure maple syrup (alternatively, Natvia or natural maple syrup)

¾ cup unsweetened organic peanut butter

1 large banana, mashed

1 large egg, beaten

1 tsp pure vanilla extract

1. Preheat oven to 175°C2. Spray a large baking sheet with non-stick cooking spray

3. Mix our, salt, and baking powder in a small bowl

4. Combine maple syrup, peanut butter, banana, egg and vanilla extract

in large bowl

5. Add dry ingredients to large bowl of wet ingredients

6. Combine well and ensure you do not over-mix

7. Drop, by tablespoon, onto baking sheet

8. Bake for 10-12 minutes and cool for 5 minutes before transferring to

wire rack to cool completely



R E C I P E S

Banana Muns

2 cups almond meal

2 mashed bananas

½ tsp. bicarb soda

1 tbsp. lemon juice

2 tsp cinnamon

Pinch salt

½ cup natvia (approx. can use less for less sweet eect)

1 tsp vanilla essence

1 scoop Ashys ‘Toned’ vanilla coconut protein powder

1 egg

2 egg whites

¼ cup olive oil

Almond slivers if desired

1. Mix all ingredients together

2. Place in mun tray lined with baking paper, coconut oil or olive oil

3. Cook on 180° for 20-25 minutes

Muesli Bites

2 scoops Ashys ‘Toned’ choc protein powder

1 tsp organic peanut butter

½ cup water

Handful sultanas or raisins

Handful mixed berries

Slivered almonds if required

1. Mix protein powder with water and peanut butter and combine

until smooth consistency

2. Add sultanas, mixed berries and slivered almonds

3. Stir mix well

4. Place onto sheet of glad wrap

5. Freeze for 1-2 hours or until completely solidied

Free Amazing Diet Body Transformations Diet Plan Cookbook

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Transcript of Free Amazing Diet Body Transformations Diet Plan Cookbook