kimrainecoaching.com

Lose your first 7lbs

BLUEPRINT

2 3© KIM RAINE 2019 kimrainecoaching.com

Welcome! Welcome to the Lose your first 7lb Blueprint planner! Congratulations on taking the first steps to getting the healthy fit body you deserve!

The LYF7 meal plan is exactly what you need to get started & on track to your

first half a stone weight loss.

The recipes I have shared with you are just some of the ones my clients & I use

to keep us on track without being chained to the kitchen!

Don’t get the wrong idea I LOVE tasty food, in fact, that’s one of the most frequent

comments I get is how delicious & filling the food is, but I like to keep it simple at

the same time – after all we’re all busy – Right?

Adhering to the meal planner, using the recipes & sticking to the foods on the

Shopping List will ensure you follow my 3 main wellbeing protocols:

But nutrition is only part of the picture, so make sure you print out the Lose your

first 7lb Cheat Sheet & stick it on your fridge so you can be sure you’re getting the

whole picture & your body is dropping fat from every angle!

If you need to make changes to the plan or you want to go freestyle that’s fine, just

stick to the life giving nutritionally dense foods that are on the Shopping List.

Follow the plan & in 7 days you will notice that your energy will have increased;

your sleep & mood will have improved & your well on your way to saying goodbye

to that first 7lbs!

If you would like to excelerate yoru results and get support on your journey head on over to my FREE Happy Hangout on Facebook facebook.com/groups/kimboshappyhangout ON

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4 5© KIM RAINE 2019 kimrainecoaching.com

Fresh Meat Chicken, Turkey, Duck, Grass-fed Beef, Venison, Lamb, Liver, Organ meats & Bone Broth. All free-range, if organic not possible.

Fresh Fish Wild Salmon, Sardines, Mackerel, Herring, Cod, Haddock & Organic Prawns. Try to limit large fish such as Marlin, Shark & Tuna.

Vegetables Whatever takes your fancy!! Try something new! Make sure you include a good selection of cruciferous vegetables such as Broccoli, Kale, Brussels Sprouts, Cabbage, Cauliflower, Bok Choy & Watercress as these are great for detoxing, fighting fat & full of Vitamin C. Another group that must be included are sulphurous veg like Garlic, Onions – especially the red ones – Leeks & Asparagus as they are great for liver detoxification, try eating one of these a day.

Starchy Vegs... Sweet Potatoes, Potatoes, Parsnips, Pumpkin, Squash, Turnips & Tubers.

Fruit Any fruit is allowed but limited to 3 pieces a day. Berries are you best option for fat loss. Wherever possible fruit is best eaten on an empty stomach. Bananas whilst allowed should be limited to one a day.

Nuts Walnuts, Cashews, Pistachios, Macadamia, Brazil, Almonds, Hazelnuts & Coconuts. But don’t go nuts!! They are high in calories & very easy to overeat. 5-6 is a portion, if you find yourself eating handfuls then count out your ration for the day. Peanuts are not allowed!

Shopping listChoose organic when ever possible, if you are on a budget go for organic or free-range meat & as much fruit & veg as you can!

Shopping List!

Fats Organic Extra Virgin Olive Oil, Coconut Oil, Avocado Oil, Almond Oil & Fish Oil, Almond, Cashew, Hazel & Brazil Nut Butter (not Peanut Butter), Organic Butter & Oily Fish.

Milk Coconut, Almond, Rice & Oat Milk.

Eggs & Dairy Organic Chicken, Duck & Quail Eggs. Full FAT live Natural Organic Yoghurt & REAL Greek Yoghurt, other than that avoid any dairy that comes from a cow. Stick to small amounts of Sheep & Goats Cheese including Feta but again check it is not made from cows milk.

Drinks Water, Rooibos, Fruit & Herbal Teas.

Here are a few rules to help you decide

if it should be on your shopping list:

• Is it fresh? Yes

• Is it still in its natural state, i.e. Apples NOT apple juice? Yes

• Does it contain wheat? No

• Does it contain caffeine? No

• Does it contain pasteurised or homogenised diary? No

• Does it contain sugar? No

• Is it alcoholic? No

These foods are always in my fridge, they are foods I can rustle up a ‘CLEAN’ meal within minutes!

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6 7© KIM RAINE 2019 kimrainecoaching.com

Ingredients...1 cup of almond flour(ground almonds) 2 eggs 3-4 tbsps coconut milk 1 vanilla pod split -seeds scraped out 1 tsp ground cinnamon, add more if you wish Coconut oil

Recipes! BREAKFAST BAUSTIS

ALMOND PANCAKES

Ingredients...3 organic eggs ¼ of a courgette ½ cauliflower - slightly steamed 60g cooked chicken chilli flakes

Method...• Preheat the oven to 160ºc

fan/180ºc/350f/gas mark 4• Grease 6 medium sized muffin tins• Chop the courgette, cauliflower & chicken

into small pieces • Beat 2 of the eggs with the chilli flakes • Add the courgette, cauliflower & chicken

to the eggs • Spoon mix equally into each muffin case

so about ¾ full & bake in the oven for about 7 minutes

• Beat the remaining egg & top up muffins - the beaten eggs will set during baking leaving space in the muffin cases

• Bake for another 7-8 minutes• Remove from oven & cool or serve

immediately on a bed of spinach

Method...• In a bowl whisk together eggs, coconut

milk & vanilla • Add almond flour & cinnamon• Heat a large pan over a medium heat,

melt the coconut oil• Add pancake batter in small rounds,

quickly turning the pan around to spread the pancake

• Cook until brown on the underside, about 45 seconds & then flip to brown the other side

I love to batch cook these for breakfast on the run in the week.

Just double up the ingredients to make more...

Serves 1-2

Breakfast Baustis! A great desert or breakfast,

especially with fresh strawberries

- delicious!

BREAKIE CRUNCH GRANOLA Ingredients...

200g flaked almonds120g unsweetened coconut flakes 150g sunflower seeds 150g pumpkin seeds 2 tbsp chia seeds 2 tsps ground cinnamon 45g/3 tbsp raw honey - sometimes I use rice syrup 30g/2 tbsp extra virgin coconut oil 1tbsp vanilla extract

Method...• Preheat the oven to 160ºc fan/180ºc/350f/

gas mark 4• Line a large baking sheet with silicone paper• Mix the almonds, coconut flakes, sunflower

seeds, pumpkin seeds, chia seeds & cinnamon in a large bowl

• Melt the honey & coconut oil together in a small pan on a low heat & stir in the vanilla

• Pour this mixture over the nuts & seeds & stir till everything is coated, pour on to the prepared baking sheet & spread evenly

• Bake for 15 mins, then stir to ensure it’s evenly browned, return to the oven for a further 10 mins, repeat for a further 5 if needed

• Remove from oven & allow to cool & then place in an airtight container

Serves 1

Crunchy Granola

Love these on a Sunday!

8 9© KIM RAINE 2019 kimrainecoaching.com

BREAKFAST BULLET

CHICKEN STOCK

Ingredients...1 big handful of fresh or frozen spinach 2 handfuls of frozen berries 3 tbsp of gluten-free oats 1 tbsp of chia seeds 1 scoop of sun warrior or vegan protein powder* 100ml almond milk** Ice & top up to the line with filtered water

Ingredients...1.5kgs chicken wings 1 garlic bulb 1 onion 2 carrots 1 stick celery Generous splash of apple cider vinegar 2-3ltrs of filtered water Small bunch thyme

Method...• Stick all ingredients in the Nutribullet or

high-speed blender & blast until smooth

Method...• Roast the chicken wings 30-40 mins at

160ºc fan/180ºc/350f/gas mark 4• Once cooked add with the rest of the

ingredients in to a large pan & fill with water, cover at least 5cm above bones

• Cover & bring to the boil• Reduce heat & simmer for at least 10hrs.

The longer the better, I leave mine for 24hrs• Sieve & store in the fridge for a few days or

put in ice cube trays in the freezer• Either drink alone or add to stews, soups,

curries etc

Starting the

day with a

good serving

of protein sets

the metabolism

on high for the

rest of the day

& keeps you full

until lunchtime!

Serves 1

Serves 10

Breakfast Loaf!

Breakfast Bullet

*Chocolate tastes the nicest – believe us, we have tried them all! **We like Rude Health or homemade

BREAKFAST LOAF

Ingredients...2 cooked salmon fillets or chicken breast, skinned & chopped 125g goats cheese 100g spinach 1 onion finely sliced 12 organic eggs Coconut oil/butter for greasing Salt & pepper

Method...• Preheat the oven to 160ºc fan/180ºc/350f/

gas mark 4• Grease loaf tin with coconut oil • Beat eggs & add the salt & pepper

• Add all ingredients to eggs & stir well

• Bake in the oven for 20-30 minutes

• Use a knife to check it is cooked to the middle

• Let it cool & slice• Will keep for several

days in an airtight container in the fridge

Makes 8 Slices

Great for a quick

on the go meal or snack!

FRUITY OMELETTE Ingredients...1 handful of freshblueberries or raspberries 1 banana cut into slices 1 tsp coconut oil 3 eggs, beaten till frothy ½ tsp cinnamon- add more if you wish)

Method...• Heat coconut oil in a small omelette pan• Add the fruit & fry for 2 minutes • Add the eggs & allow to cook on a medium

heat for 2-3 minutes • Before the omelette is fully cooked, sprinkle

the cinnamon on top & transfer to the grill to brown

Don’t knock it till you’ve tried it!

It shouldn’t work but it does!

Serves 1

Chicken Stock

10 11© KIM RAINE 2019 kimrainecoaching.com

FETA TURKEY BURGERS & GREEN BEAN STIR FRYIngredients...For Burgers 500g minced turkey ½ red onion, grated 1 red chilli, seeds removed, finely chopped 1 handful of fresh coriander leaves, roughly chopped 110g feta, crumbled Salt & freshly ground black pepper to season

For Stir Fry 1 tsp coconut oil 2 courgettes cut length ways 300g green beans 1 small red onion sliced half inch of grated ginger 1 green chilli

Method...• In a large bowl, mix the turkey, red onion,

chilli, coriander, feta & seasoning • Shape into 4 large burgers, place on a tray,

cover with cling film & chill for 30 minutes to develop the flavour

• Preheat a grill on its highest setting, grill the burgers on each side for approximately 3 minutes or until brown & feeling ‘firm’

• Melt the coconut oil in a wok & stir fry the courgettes, green beans, onion, ginger & chilli for 5 minutes

• Serve together

Serves 4

Feta Turkey Burgers!

Turkey burgers are

great made in advance

& frozen for a quick on

the go meal or snack!

For Tzatziki 150ml live yoghurt ½ cucumber, peeled, de-seeded & finely diced Few fresh mint leaves,roughly chopped 1 clove garlic, crushed juice of ½ lemon salt & ground black pepper

GUILT FREE SHEPHERDS PIE

Ingredients...500g grass-fed minced beef 4 sweet potatoes 2 sliced carrots 1 large white onion 10 organic mushrooms 250ml chicken stock or use Kallo GF stock cube 1 portion of goat’s cheese - just enough to crumbleover the top 1-2 tbsp coconut oil 1-2 tbsp dried mixed herbs

Method...• Pre-heat oven at 180ºc fan/200ºc/390f/gas

mark 6, for 20 minutes • Skin the sweet potatoes, chop & place in a

pan of boiling water, boil for 5 mins then leave to soften for 20-30 minutes

• Chop the onion, mushrooms & carrots • Heat a deep pan with 1 tablespoons of

coconut oil • Add the onions & mushrooms, stir for 2-3

minutes until slightly golden • Add the turkey mince to the pan & cook

until brown for about 10 minutes • Add the mixed herbs, sliced carrots

& chicken stock & stir & simmer for another 10 minutes

• Mash the sweet potatoes • Place the mince mixture into a large

deep oven dish & cover evenly with the mash until covered

• Sprinkle a handful of grated goat’s cheese over the top & Place in the oven for 30 minutes

• Serve with as many greens as you can get on your plate

An adapted classic that

the whole family

will enjoy!

Serves 4-6

Shepherds Pie!

12 13© KIM RAINE 2019 kimrainecoaching.com

COCONUT CHICKEN

Ingredients...300ml coconut milk 2 tbsp tomato puree 1 tbsp (or to taste) dried - crushed chilli 2 tbsp ground almonds 2 tsp turmeric 2 tsp garam masala 2 tsp cumin 4 chicken breast fillets,cut into bite size pieces 2 onions, chopped 2 cloves garlic- crushed or finely chopped 2 tbsp coconut oil 4 tbsp fresh coriander

Method...• Mix the coconut milk

with the tomato puree, chilli, almonds, turmeric, garam masala, cumin & 1 tbsp water

• Add the chicken & coat all of the pieces, cover with cling film & refrigerate for at least 1 hour

• Cook the onions & garlic in 1 tsp of coconut oil until soft

• Remove the chicken from the marinade, add to the pan with the onion & cook for 2 minutes, covered over a low heat

• Add the remaining marinade & oil then cook for 15-20 minutes

• Stir in the fresh coriander & serve

This is a complete Friday

night hit, tastes better

than a takeaway!

Serves 4

Coconut Chicken!

SUPER GREEN THAI FISH CURRY

Ingredients...300g raw jumbo prawns, without shells 1 skinned salmon fillet 150g runner beans sliced 100g spinach 3 crushed garlic cloves 1 inch grated ginger 1 tsp garlic puree 1 stick fresh lemon grass Juice of ½ a lime ½ tsp lazy chilli or to taste 1 tbsp thai taste green curry paste 1 can biona coconut milk 1 tbsp coconut oil Handful of chopped coriander leaves

Method...• Heat the coconut oil in a wok or large

frying pan• Add the runner beans & fry gently to soften

for a few minutes• Put the ginger, garlic puree, lemongrass,

lime juice, lazy chilli, green curry paste & a little bit of the coconut milk in to a bowl & mix into a paste

• Add the crushed garlic, paste & remaining coconut milk & bring to a gentle boil, just for a moment

• Add the fish, spinach & coriander, keeping a small handful back to garnish

• Stir together & remove from the heat• Cover & leave until the fish is coloured &

cooked through for about 5 minutes

Loaded with good fats &

protein this meal takes literally

minutes to make & can be

served with a bed of basmati

rice or as I have it, on a

bed of spring greens!

Serves 1-2

Simply Delicious!

Serving suggestion...• Serve on a bed of cauliflower rice &

steamed greens

14 15© KIM RAINE 2019 kimrainecoaching.com

MB SALAD DRESSING METABOLISM BOOSTING

SWEET POTATO CHIPS

Ingredients...Olive oil Apple cider vinegar Black pepper

Extra’s to add taste Lemon or lime juice Garlic or chilli flakes

Ingredients...2 sweet potatoes 1 tbsp of melted coconut oil Sea salt & pepper Paprika (natural)

Method...• Olive oil, apple cider vinegar & black

pepper form the base with lemon, lime, garlic or chilli flakes added to taste

Method...• Preheat the oven to 180ºc fan/200ºc/390f/

gas mark 6• Peel & chop sweet potato into similar chip

sized pieces, use a very sharp knife• Place in a bowl, pour in melted coconut oil

& add salt, pepper & paprika • Mix thoroughly• Place evenly on baking tray & then in oven

for 12-15 mins• Remove from oven & turn over, place back

in oven for another 8-10 mins but keep an eye out & don’t let them go too brown

• Remove & leave to cool for a few minutes • Enjoy!

Serves 2-3

Nice & Simple!

Sweet Potato Chips!

TOO GOOD TO BE CLEAN CHICKEN SUPREME

Ingredients...1 organic whole chicken roasted – keep carcass for bone broth 3 carrots 2 leeks ½ onion ½ can organic coconut milk - I use biona 150 ml homemade chicken stock 1 tbsp wholegrain mustard 2 tsp coconut oil Salt & pepper to season

Method...• Preheat the oven to 160ºc fan/180ºc/350f/

gas mark 4• Roast the chicken in the oven, 20mins/lb,

plus 20 minutes• Remove from the oven and allow to cool• Slice the leeks, carrots & onion• In a wok or large pan melt the coconut oil

& sauté the leeks, carrots & onion• Shred the chicken from the bones using all

meat & skin don’t forget to set the carcass aside to make a stock or soup with later

• Add the chicken, coconut milk, chicken stock, mustard, seasoning & give it a stir

• Allow to boil gently & then simmer for 20 minutes, stir occasionally to ensure the chicken is evenly re-heated

• Serve with cauliflower rice or remove from the heat a little earlier top with cooked sweet potato slices a sprinkling of feta cheese & stick in the over for 20 minutes

This is so tasty

you can hardly believe

it’s GOOD

for you!

Serves 4-6

Clean Chicken Supreme!

Serving suggestion...• Serve with spring greens &

tenderstem broccoli

16 17© KIM RAINE 2019 kimrainecoaching.com

CAULIFLOWER KORMA SOUP

Ingredients...1 head of cauliflower 2 leeks ½ onion ½ can of coconut milk 500ml homemade chicken bone broth ½ tsp tumeric ½ tsp garam masala 1 tsp korma curry paste, I love geo-organics korma paste 1 tsp coconut oil

Method...• Slice leeks & onion• Melt the coconut oil in a pan

add in the leeks & onion & sauté until soft

• Add in the spices & korma paste & cook for another few minutes

• Break cauliflower into small florets & add with bone broth & coconut milk bringing everything to the boil

• Allow to simmer on a low heat for approximately 20 minutes

• Cool & blend ready to serve• You can add more broth or just hot

water if you prefer a thinner soup

The cauliflower & leeks

mean it’s great one for

detoxification, the homemade

chicken stock is healing for the

gut & the spices are great for

reducing inflammation -

it’s a win win! Win!

Serves 2

An Excellent Detox!

WILD SALMON PARCELS WITH ROASTED VEG

Ingredients...2 wild salmon fillets ½ inch of fresh grated ginger 1 garlic clove, crushed Juice of ½ lime Chilli flakes, to taste Olive oil 2 large squares of grease proof paper 1 long red pepper 2 carrots 1 leek 8 cherry tomatoes on the vine Coconut oil

Method...• Place the salmon fillets in the middle of

the paper• Mix the ginger, garlic, lime, chilli flakes &

olive oil together & pour over the salmon• Loosely wrap the salmon up into a parcel

& leave to marinade for at least an hour, the longer the better!

• Preheat the oven to 170ºc fan/190ºc/370f/gas mark 5

• Place the coconut oil in a baking tray & melt in the oven

• Chop the pepper, leek, carrots & mix in to the melted coconut oil, return to the oven and cook for approximately 20 minutes

• After 20 mins, add the tomatoes in with the veg & place the parcels onto baking tray & in the oven continue to cook for another 15-20 minutes or until the salmon is cooked through

Serves 2

Wild Salmon Parcels

18 19© KIM RAINE 2019 kimrainecoaching.com

CHILLI WITH GUACAMOLE

Ingredients...For the Chilli 500g grass-fed minced beef 400g tin of kidney beans 1 onion chopped 1 red pepper sliced 2 cloves garlic 400g chopped tomatoes 2 tbsp tomato puree 1 tsp paprika 1 tsp cumin 1 tsp turmeric 1 fresh red chilli, deseeded & finely chopped, I actually use ½ tsp lazy chillis! 2 tsp mixed herbs Fresh basil to garnish 1 tbsp coconut oil

For the Guacamole 2 soft avocados, peeled, pitted & mashed Juice of 1 lime 3 spring onions chopped 2 small tomatoes diced 1 pinch ground cayenne pepper (optional) Glug of extra virgin olive oil

Method Chilli...• Brown the mince in a large wok or pan,

drain away any excess fat, set aside• Add the coconut oil, melt & add in the

onion, red pepper & garlic• Fry until onions, garlic & red pepper are soft• Now add the tomatoes, kidney beans,

paprika, cumin, turmeric, tomato puree, chilies & mixed herbs

• Add approximately 200ml water or even better is bone broth if you have it

• Add the mince back and bring to the boil• Cover & simmer for 20 minutes

Method Guacamole...• In a medium sized bowl, mash together

the avocados, lime juice, olive oil & salt• Mix in the spring onions, tomatoes

& cayenne• Cover & refrigerate for 1hr, then serve!

Serves 4 Ándale! Ándale!

CAULI COUSCOUSIngredients...1 small head of cauliflower approximately 1 lb/450g 1 tbsp coconut oil 1 large onion finely chopped¼ tsp cayenne pepper - or mild chilli powder to taste 1 tsp paprika 2 cloves garlic, crushed Salt Freshly ground black pepper 15g/½oz fresh coriander roughly chopped 1 large egg beaten

Method...• Cut the cauliflower into florets, discarding

the core & leaves• Grate the cauliflower• Heat the coconut oil in a large frying pan

with the onion• Cover & cook over a gentle heat for 5

minutes until starting to soften, turning a golden brown

• Stir in the cayenne, paprika & garlic • Add the egg & scramble for a few minutes• Next add the cauliflower & stir together• Cook over a low heat for a further 8-10

minutes or until the cauliflower is just tender

• Add the coriander & stir together Check the seasoning before serving

• NOTE: Do not cover this dish when it is still hot as it will continue to steam & go all mushy!

This recipe is delicious

with the addition of

other chunky cut

vegetables!

Serves 2

Cauli Couscous!

“Life’s too short to spend it on the sidelines!Wishing you were slimmer, healthier or happier.

It’s time take action, it’s time to stop wishing and start living!”

kimrainecoaching.com