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Breakfasts ........................................................................................................................................................ 5
Breakfast in a Jar ......................................................................................................................................... 5
Cherry Ripe .................................................................................................................................................. 6
Coconut Pancakes ....................................................................................................................................... 7
Creamy Berry and Maple Quinoa ................................................................................................................ 8
Egg and Bacon Muffins ................................................................................................................................ 9
Egg Avocado and Bacon Salsa ................................................................................................................... 10
Fluffy Banana 'N' Flax Pancakes ................................................................................................................ 11
Greek Yoghurt Pancakes ........................................................................................................................... 12
Individual Bacon Quiches .......................................................................................................................... 13
Mini Smoked Salmon Frittatas .................................................................................................................. 14
Quinoa Greek Parfait................................................................................................................................. 15
Main Meals.................................................................................................................................................... 16
Almond Crusted Chicken ........................................................................................................................... 16
Aromatic Fish Curry ................................................................................................................................... 17
Bacon Minestrone Soup ............................................................................................................................ 18
Bacon Zucchini Slice .................................................................................................................................. 19
Baked Chicken Parmesan .......................................................................................................................... 20
BBQ'd Chilli and Lime Whole Snapper ...................................................................................................... 21
Beef and Cashew Stir Fry .......................................................................................................................... 22
Beef and Vegetable Soup .......................................................................................................................... 23
Beef Stroganoff ......................................................................................................................................... 24
Blackened Chicken with Avocado Cream Sauce ....................................................................................... 25
Cajun Chicken and Feta Salad ................................................................................................................... 26
Chermoulla Fish......................................................................................................................................... 27
Chicken and Leek Risotto .......................................................................................................................... 28
Chunky Chicken & Vegetable Soup ........................................................................................................... 29
Chicken Gumbo ......................................................................................................................................... 30
Chicken Tikka Curry with Cauliflower Mash.............................................................................................. 31
Chilli Chicken with Tacos ........................................................................................................................... 32
Colcannon ................................................................................................................................................. 33
3
Creamy Lemon Chicken ............................................................................................................................. 34
Creamy Mushroom Chicken ...................................................................................................................... 35
Creamy Tomato Chicken ........................................................................................................................... 36
Curried Chicken Skewers, pineapple salsa & peanut sauce ..................................................................... 37
Garlic Lime Chicken ................................................................................................................................... 38
Individual Bacon Quiches .......................................................................................................................... 39
Indonesian Chicken Curry ......................................................................................................................... 40
Lamb Quinoa Koftas .................................................................................................................................. 41
Madras Lamb Curry ................................................................................................................................... 42
Malaysian Spiced Chicken Skewers ........................................................................................................... 43
Mexican Chicken ....................................................................................................................................... 44
Oysters Kilpatrick ...................................................................................................................................... 45
Potato and Leek Soup ............................................................................................................................... 46
Pork with Honey Rosemary Glaze ............................................................................................................. 47
Pumpkin Nachos ....................................................................................................................................... 48
Slow Cooked Beef Ragu with Rigatoni ...................................................................................................... 49
Thai Chicken & Mango Stir Fry .................................................................................................................. 50
Tuna Mornay ............................................................................................................................................. 51
Turkey Avocado Cobb Salad ...................................................................................................................... 52
Turkey Burgers with a bite ........................................................................................................................ 53
Turkish Lamb and Vegetable Stew ............................................................................................................ 54
Zucchini Lasagna ....................................................................................................................................... 55
Snacks/Sides .................................................................................................................................................. 56
Apricot Coconut Protein Balls ................................................................................................................... 56
Baked Zucchini Fries .................................................................................................................................. 57
Banana Choc Chip Protein Cookies ........................................................................................................... 58
Fresh Basil Pesto ....................................................................................................................................... 59
Beetroot Dip .............................................................................................................................................. 60
Cherry Ripe ................................................................................................................................................ 61
Choc Chip Peanut Butter Balls .................................................................................................................. 62
Choc Monkey Protein Bars ........................................................................................................................ 63
Lemon Berry Cheesecake .......................................................................................................................... 64
Lemon Coconut Bliss Bombs ..................................................................................................................... 65
Low Carb Honey Nut Cookies .................................................................................................................... 66
4
Mocha Nut Protein Balls ........................................................................................................................... 67
Peanut Butter Chocolate Protein Balls ...................................................................................................... 68
Spinach Dip................................................................................................................................................ 69
White Chocolate Cranberry Bars............................................................................................................... 70
Vegetarian ..................................................................................................................................................... 71
Baingan Bharta (Eggplant Curry) ............................................................................................................... 71
Cauliflower Crust Pizza .............................................................................................................................. 72
Mashed Pea Fritters .................................................................................................................................. 73
Momentum Phase Pita Pizza ..................................................................................................................... 74
Moroccan Summer Salad .......................................................................................................................... 75
Parmesan Quinoa Bites ............................................................................................................................. 76
Roasted Vegetable Quinoa ....................................................................................................................... 77
5
Breakfasts
Breakfast in a Jar
40 Day MAX Fat Burn Challenge
Serves 1
2 tbsp oats
1 tbsp chia seeds
1/2 banana, mashed
1/2 cup non-fat Greek yogurt
2 tsp natural peanut butter (or any nut
butter)
1/2 cup unsweetened almond milk (or milk
of choice)
20 drops stevia, or sweetener to taste
1. In a mason jar, combine all ingredients. Add additional milk if it seems too thick.
Close jar tightly, shake vigorously, and place in fridge to set overnight
2. Stir and enjoy in the morning!
Kick Start/Victory Phase – Not suitable, or as one of your Bonus Carbs
Momentum Phase – As is
How to incorporate:
© www.40DayMAXFatBurn.com - All rights reserved.
6
Cherry Ripe
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 1
75g (2.5 oz) frozen pitted cherries
1 serve chocolate whey protein powder
2 tbsp natural low fat yoghurt
1 tsp flax meal
water to mix
1. Combine a small amount of water with protein powder in a bowl and mix to a thick consistency
2. Add cherries, top with yoghurt and sprinkle with flax meal
Nutritional Information (per serve) Calories: 208 | Protein: 23.5g | Carbs: 14.4g | Fat: 4.6g
Kick Start/Victory Phase – As is for a Snack, or Breakfast
Momentum Phase – As is for a Snack
How to incorporate:
40 Day MAX Fat Burn Challenge
Breakfasts
7
Coconut Pancakes
40 Day MAX Fat Burn Challenge
Breakfasts
Serves 1
1/4 cup oats
2 tbsp coconut flour
1 whole egg & 2 egg whites
Coconut milk, to required consistency, if
needed
1/4 cup blueberries
1tbsp sugar-free maple syrup
1. Blend all ingredients in blender until smooth. Add coconut milk, if needed, to
desired consistency
2. Cook batter in non-stick frying pan until bubbles appear on surface, then flip over
and cook the other side.
3. Serve with berries and a drizzle of maple syrup
Kick Start/Victory Phase – Not suitable
Momentum Phase – As per recipe
How to incorporate:
Nutritional Information (per serve) Calories: 359 | Protein: 21.7g | Carbs: 35.6g | Fat: 12.1g
© www.40DayMAXFatBurn.com - All rights reserved.
8
Creamy Berry and Maple Quinoa
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 1
½ cup cooked quinoa
¼ cup blueberries
1 tsp organic butter
1/3 cup Chobani 2% fat yoghurt
2tsp flax meal
1tsp maple syrup
1. Arrange quinoa (warmed) and top with butter.
2. Add blueberries and top with the yoghurt. Sprinkle with flax meal and drizzle over maple syrup. Enjoy!
Nutritional Information (per serve) Calories: 296 | Protein: 13.9g | Carbs: 34.1g | Fat: 11.7g
Kick Start/Victory Phase – Not suitable
Momentum Phase – As is
How to incorporate:
40 Day MAX Fat Burn Challenge
Breakfasts
9
Egg and Bacon Muffins
40 Day MAX Fat Burn Challenge
Breakfasts
Serves 12
8 large eggs
1 cup egg whites
1/2 cup skim milk
1/4 cup spring onions
100g/3.5 oz bacon, diced
120g/4.2 oz tasty cheese
salt and pepper to taste
3. Preheat oven to 175 degrees C/350 F. Spray a muffin pan with cooking spray or use a
silicon pan
4. In a large bowl, whisk together eggs, egg whites and milk until light and fluffy. Stir in the
bacon, spring onion and salt and pepper to taste.
5. Divide egg mixture evenly between the 12 tins and then sprinkle evenly with cheese.
6. Bake until eggs are set, 25-30 minutes. Let cool slightly to ensure eggs are set before
removing from pan to serve.
Kick Start/Victory Phase – 1-2 as a snack, 2-3 as breakfast
Momentum Phase – 2 plus 2 regular slices grain toast
How to incorporate:
Nutritional Information (per serve) Calories: 107 | Protein: 10.8g | Carbs: 0.8 | Fat: 6.7g
© www.40DayMAXFatBurn.com - All rights reserved.
10
Egg Avocado and Bacon Salsa
40 Day MAX Fat Burn Challenge
Breakfasts
Serves 2
1 medium avocado, chopped into chunks
2 boiled eggs, chopped into chunks
1 medium tomato, chopped into chunks
Juice from one lemon wedge
2 slices of crispy cooked bacon middle rasher
salt and pepper to taste
1. Mix all ingredients together 2. Divide between 2 plates and enjoy
Nutritional Information (per serve) Calories: 317 | Protein: 18.5g | Carbs: 2.9g | Fat: 25.1g
Kick Start/Victory Phase – As is for Breakfast or Dinner
Momentum Phase – Serve on top of a slice of grain toast
How to incorporate:
© www.40DayMAXFatBurn.com - All rights reserved.
11
Fluffy Banana 'N' Flax Pancakes
40 Day MAX Fat Burn Challenge
Breakfasts
Serves 3
1 whole egg
½ cup egg whites
2 tbsp. cottage cheese
¾ cup oats
1 medium ripe banana
1 tbsp. flaxseed meal
Pinch cinnamon
1 tsp. vanilla
Stevia to taste
1 tsp. oil or butter for cooking
1. Put all ingredients into a blender and blend until smooth and thick.
2. Heat oil/butter until hot, and pour mixture into fry pan (you can make one large pancake or several
smaller ones)
3. Cook on medium heat until small bubbles begin to appear.
4. Flip and cook for a short time on other side.
5. Top with a few berries if desired, and sugar free maple syrup (or very small amount of pure maple
syrup).
*To increase the protein amount per serve, top with ¼ cup low fat Chobani Greek yoghurt (unflavoured)
Kick-Start/Victory Phase – Not suitable Momentum Phase – As is
Nutritional Information (per serve) Calories: 227 | Protein: 12.4g | Carbs: 26.6g | Fat: 7.1g
© www.40DayMAXFatBurn.com - All rights reserved.
How to incorporate:
12
Greek Yoghurt Pancakes
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 2
150g (5oz) of low fat Greek Yogurt (plain)
¼ cup cottage cheese
1 tbsp. honey
1 whole egg
1 tsp. baking soda
1 cup oats
½ cup fresh blueberries, raspberries or
strawberries
1. Put all ingredients except fruit, into blender.
2. Preheat large pan on medium heat and scoop ¼ cup batter onto cooking surface.
Smooth out the batter with a spoon and place fresh fruit on pancake. Cook for 2
minutes or until golden brown.
3. Flip and cook the other side for 1-2 minutes.
Kick Start/Victory Phase – Not suitable
Momentum Phase – as is
Nutritional Information (per serve) Calories: 362 | Protein: 20.8g | Carbs: 46.7g | Fat: 8.4g
How to incorporate:
40 Day MAX Fat Burn Challenge
Breakfasts
13
Individual Bacon Quiches Serves 4 (3 per serve)
500ml (2 cups) liquid egg whites
OR 14 large egg whites
2 whole eggs
120g (4oz) lean bacon, chopped
2 handfuls baby spinach
Seasoning to taste – any salt free seasoning
will do, could be south western, Italian, table
blend, onion – whatever you like. This also
works well with chopped asparagus,
mushroom, spring onions, cauliflower,
broccoli – just stay away from “moist”
vegetables, i.e. tomatoes.
1. Combine all in a bowl, divide evenly among 12 little muffin tins - no need for paper
liners - just coat with non-stick spray.
2. Bake at 190° C (375 F) for 15-20 min. You know they’re done when they start to
pull away from the pan and look “set”, the edges will be slightly browned.
*These will keep in the fridge for a week.
Nutritional Information (per serve) Calories: 190.5 | Protein: 28.2g | Carbs: 3.7g | Fat: 6.8g
Kick Start/Victory Phase – Use recipe as is Momentum Phase – Use recipe as is and add a slice of grainy toast
Kick Start/Victory Phase – Use recipe as is
Momentum Phase – Use recipe as is plus add a side of carbohydrates such as ½
cup cooked brown rice or kidney beans
How to incorporate:
© www.40DayMAXFatBurn.com - All rights reserved.
40 Day MAX Fat Burn Challenge
Breakfasts
14
Mini Smoked Salmon Frittatas
40 Day MAX Fat Burn Challenge Breakfasts
Serves 4
8 large egg whites
2 tsp Extra-Virgin Olive Oil
1/2 cup diced onion
1/2 teaspoon salt
1/8 teaspoon pepper
6 large eggs
3 tbsp low fat milk
1 tbsp low fat Greek yoghurt
85g (3 oz) low fat cream cheese, cubed
2 tbsp spring onions or scallions, thinly sliced
for garnish
150g (5 oz) smoked salmon, cut into 1/4 inch
pieces
1. Preheat oven to 160 degrees C (325 F). Heat oil in a non-stick skillet. Sauté onion for 2-3
minutes or until soft; add salt, pepper and salmon. Remove from stovetop, let cool.
2. Combine eggs, egg whites, Greek yoghurt and milk in a bowl. Stir in the cream cheese.
Lightly coat 4 small ramekins with cooking spray. Add 3 tablespoons of salmon mixture
to each ramekin. Pour 1/2 to 3/4 cup of egg mixture into each ramekin (do not overfill)
3. Place ramekins on baking sheet; bake for 30-60 minutes* or until wooden pick inserted
in centre comes out clean. Garnish if desired.
*Note: continue to check - if your oven is slow so it may take a bit longer
Kick Start/Victory Phase – As is
Momentum Phase – As is and add a slice of grainy toast
Nutritional Information (per serve – 1 frittata) Calories: 265 | Protein: 26.8g | Carbs: 3.2g | Fat: 15.6g
How to incorporate:
© www.40DayMAXFatBurn.com - All rights reserved.
15
Quinoa Greek Parfait
40 Day MAX Fat Burn Challenge
Breakfasts
Serves 1
1/4 cup quinoa, cooked
1/2 tsp ground cinnamon
1/4 cup unsweetened almond milk
1/2 tsp vanilla extract
1 packet stevia
1 tbsp. slivered almonds
1/2 banana, sliced
1/4 cup Chobani Fat Free Greek Yoghurt
1/4 cup cottage cheese
1 tbsp. shredded coconut
1/2 cup berries
1. Place the quinoa in a medium sized bowl and mix in the cinnamon.
2. In a saucepan over a medium-low heat, warm the almond milk for a few minutes. Stir in the vanilla and stevia. Add the almond milk to quinoa and mix well.
3. Add a couple of spoons of quinoa mix to a glass jar and layer slivered almonds, banana slices, yoghurt, cottage cheese, coconut and berries. Repeat until jar is full.
Nutritional Information (per serve) Calories: 376 | Protein: 20.7g | Carbs: 33.5g | Fat: 16.2g
Kick Start/Victory Phase – Not suitable, or suitable as a Bonus Carb
Momentum Phase – As is
How to incorporate:
© www.40DayMAXFatBurn.com - All rights reserved.
16
Main Meals
Almond Crusted Chicken
40 Day MAX Fat Burn Challenge
Serves 4
500g/1.1 lb boneless, skinless chicken breast 1 cup almond meal
1 tbsp paprika 1/2 tsp garlic powder
1 tsp cumin powder 1 tsp cayenne pepper
1 tsp black pepper 1 egg, lightly beaten Olive Oil cooking spray
1. Preheat oven to 190C/375F
2. Slice chicken breasts into long strips
3. Mix together almond meal, paprika, garlic powder, cumin powder, cayenne and
pepper.
4. Dredge each piece of chicken in egg and then coat with almond spice mixture
5. Place chicken on a baking tray and spray with cooking spray
6. Bake for 20-25 minutes, turning once, until golden
Nutritional Information (per serve) Calories: 283 | Protein: 33.7g | Carbs: 4.6g | Fat: 14.5g
Kick Start/Victory Phase – As is, with side salad or fibrous vegetables (no
starches)
Momentum Phase – With side salad or fibrous vegetables and ½ cup rice or
mashed potato
How to incorporate:
© www.40DayMAXFatBurn.com - All rights reserved.
17
Aromatic Fish Curry
40 Day MAX Fat Burn Challenge
Main Meals
Serves 4
1 tbsp olive oil
1 onion, diced
½ teaspoon brown mustard seeds
2 cloves garlic, finely chopped
2 tsp coriander seeds
1 tsp. cumin seeds
½ tsp fennel seeds
1 tsp sweet paprika
1 tsp turmeric
½ tsp ground cinnamon
¼ tsp. ground ginger
400g/14 oz can crushed tomatoes
270ml light coconut milk
600g/21 oz white fish fillets
Coriander leaves to garnish
1. For the rice: Boil 1 litre of water. Add rice stirring occasionally. Cook for 10 minutes or until
rice is soft.
2. For the curry: heat oil in a saucepan or deep-sided frying pan over medium heat. Add onion
and cook, stirring frequently for 2 minutes. Add mustard seeds and garlic and cook for a
moment more or until the onions and garlic are softened and translucent but not brown.
Meanwhile pound together coriander, cumin and fennel seeds in a mortar and pestle.
(Note: ground spices can be used in place of the seeds).
3. Mix with other spices and add to pan and mix well. Add tomatoes and coconut milk, bring
to the boil and simmer for five minutes to infuse flavours. Add fish, coat with curry and
simmer for 2 - 5 minutes depending on size or until fish flakes easily. Serve with fibrous
vegetables or rice (depending what phase you are in) and garnish with coriander leaves.
Nutritional Information (per serve) Calories: 386 | Protein: 30.9g | Carbs: 8.3 | Fat: 14.4g
Kick Start/Victory Phase – Serve with fibrous veggies
Momentum Phase – Serve with fibrous veggies and ½ cup cooked rice
How to incorporate:
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18
Bacon Minestrone Soup
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
3 bacon rashers, roughly chopped
2 carrots, peeled and chopped
2 celery sticks, chopped
1 medium potato, peeled and chopped
2 garlic cloves, crushed
1L (4 cups) beef stock
1 x 400g (14oz)can red kidney beans, drained
1 425g (15oz) can chopped tomatoes
40g (1/2 cup) pasta spirals
1/3 cup chopped fresh parsley
salt and pepper
1. Place bacon, carrots, celery, potato and garlic in a large saucepan and stir to combine. Cook over high heat, uncovered, stirring often, for 5 minutes.
2. Add the beef stock, red kidney beans, pasta and tomatoes to the pan, cover and bring to the boil. Reduce heat to medium-low. Simmer, covered, stirring occasionally for 20-30 minutes or until the vegetables are tender.
3. Ladle into serving bowls and sprinkle with parsley. Serve immediately.
Nutritional Information (per serve) Calories: 284 | Protein: 19.5g | Carbs: 37.7g | Fat: 4.2g
Kick Start/Victory Phase – Not suitable
Momentum Phase – As is
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
19
Bacon Zucchini Slice
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 6
2 zucchini, coarsely grated
1 carrot, peeled and coarsely grated
1 small capsicum, deseeded & chopped
2 spring onions, chopped
175g (6oz) short cut bacon, chopped
1/2 cup low fat tasty cheese, grated
1 cup self raising flour
2 whole eggs
3 egg whites
1/4 cup skim milk
1. Preheat oven to 180 degrees C (350F). Line a square baking pan with baking paper.
2. Squeeze the excess moisture out of the grated zucchini if very wet. Combine
zucchini, carrot, capsicum, spring onions, bacon, cheese, eggs, milk and flour in a
large bowl, stir. Season with salt and pepper.
3. Spoon the mixture into the prepared pan and smooth surface. Bake for 40-50
minutes or until firm to the touch. Set aside to cool and cut into 6 pieces. Serve
with side salad or vegetables.
Nutritional Information (per serve) Calories: 243 | Protein: 15.5g | Carbs: 21.2g | Fat: 9.9g
Kick Start/Victory Phase – Not suitable
Momentum Phase – As is, plus add a serve of Healthy Oven Fries or sweet
potato – or simply make the serving size for 4 and have 1 serve.
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
20
Baked Chicken Parmesan Serves 6
600g (1.3lbs) skinless chicken breast, halved
1/4 cup parmesan cheese, grated
1/4 cup oat bran
1/4 cup whole wheat bread crumbs
2 tsp salt and pepper
1/2 tbsp parsley
1/2 tbsp oregano
1/2 tbsp garlic powder
2 eggs
1 1/2 cups pasta sauce (I used Raguletto
Bolognaise Pasta Sauce)
85g (3 oz) low fat mozzarella
© www.40DayMAXFatBurn.com - All rights reserved.
1. Preheat oven to 175 degrees C (350F) and line a baking tray with baking paper.
2. Whisk eggs together in a bowl.
3. Combine parmesan, oat bran, breadcrumbs, salt, pepper, parsley, oregano and garlic powder together in a bowl.
4. Dip each breast in the egg mixture then in the dry mixture and lay on the baking paper. Do not overlap chicken.
5. Bake for 20 minutes, turning once. 6. Spoon pasta sauce over each piece of chicken. Sprinkle mozzarella on top. 7. Bake for further 10-15 minutes or until cheese is melted.
Nutritional Information (per serve) Calories: 250 | Protein: 32.3g | Carbs: 12.8g | Fat: 7.4g
Kick Start/Victory Phase – As is, with large serve of green veggies or garden
salad
Momentum Phase – As is, plus side serve of Healthy Oven Fries or Potato
Salad or other 40DMFB side dish
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
21
BBQ'd Chilli and Lime Whole Snapper
40 Day MAX Fat Burn Challenge
Main Meals
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4 800g (1lb 12oz) whole snapper (or other
whole fish) 1 stick lemongrass, trimmed, halved, cut into
5cm lengths 4 garlic cloves, bruised
6 kaffir lime leaves, torn Fresh coriander (cilantro) sprigs, sliced spring
onions and lime wedges, to serve
Dressing ¼ cup sweet chilli sauce ¼ cup lime juice ½ tsp. brown sugar 2 tbsp. light soy sauce 1cm piece fresh ginger, peeled, finely grated ¾ tbsp. fish sauce 1 tbsp. peanut oil 2 tbsp. chopped fresh coriander (cilantro)
1. Preheat a barbecue to medium-high with hood closed. Rinse fish inside and out under cold running water. Pat dry with paper towel. Make 3 shallow cuts, 1cm-deep, in thickest part of each side of fish.
2. Place a large sheet of baking paper on top of a large sheet of foil on a flat surface. Place fish in centre of paper. Fill cavity with lemongrass, garlic and lime leaves. Season fish with salt and pepper. Fold up baking paper and foil to enclose fish, scrunching to secure foil.
3. Barbecue the snapper, with the hood closed, for 30 to 35 minutes, turning halfway, or until cooked through.
4. Meanwhile, make dressing: Combine sweet chilli sauce, lime juice, sugar, soy sauce, ginger, fish sauce, oil and coriander in a jug.
5. Unwrap fish and carefully transfer to a serving plate. Drizzle with dressing. Top with coriander sprigs and green onion. Serve with salad and lime wedges.
Nutritional Information (per serve) Calories: 270 | Protein: 42g | Carbs: 9g | Fat: 7g
Kick Start/Victory Phase – Use recipe as is Momentum Phase – Use recipe as is plus add ½ cup cooked brown rice or a serve of a Momentum “Side” dish such as Healthy Fries or Potato Salad
Kick Start/Victory Phase – Use recipe as is
Momentum Phase – Use recipe as is plus add a side of carbohydrates such as ½
cup cooked brown rice or kidney beans
How to incorporate:
22
Beef and Cashew Stir Fry
40 Day MAX Fat Burn Challenge
Main Meals
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
1 tbs of olive oil
500g/1.1lb beef rump cut into thin slices
1 brown onion cut into wedges
1 red capsicum deseeded & cut into strips
1 bunch of broccolini cut into 4cm lengths
1 tsp of ginger
1 tsp of garlic
1 tsp of chilli
¼ cup of Hoisin sauce
1 ½ tbs Oyster sauce
1 ½ tbs of Soy sauce
60g/2oz toasted cashews to serve
1. Heat half the oil in a large wok or frypan on high heat, gently tilting the pan to allow all of
the oil to spread over the pan. Cook the beef in batches for 1 to 2 minutes until well
browned. Remove from the pan and set aside.
2. Heat the remaining oil in the pan over medium to high heat. Add the onion, capsicum,
broccolini, ginger, garlic and chilli. Cook for 3 to 4 minutes or until just tender.
3. Return the beef to the pan with the combined sauces. Toss until well combined and heated
through.
4. Scatter over the cashews.
Nutritional Information (per serve) Calories: 353 | Protein: 31g | Carbs: 19g | Fat: 17
Kick Start/Victory Phase – As is
Momentum Phase – Add half cup cooked basmati rice
How to incorporate:
23
Beef and Vegetable Soup
40 Day MAX Fat Burn Challenge
Main Meals
Serves 4
500g/1.1lb beef rump , cubed
1 onion, diced
4 cups beef stock
400g (14oz) can crushed tomatoes
1 cup butternut pumpkin (squash), cubed
1 cup celery, chopped
1 large zucchini, quartered and cubed
1 large carrot, chopped
1 tbsp olive oil
1 tsp thyme
1 tsp oregano
1 tsp rosemary
1. In a heavy saucepan, heat oil and sauté onions and celery until softened. Add beef and stir
until beef is browned.
2. Add beef stock, crushed tomatoes, pumpkin, carrot, zucchini and herbs. Bring to the boil,
then reduce heat, cover and simmer until vegetables are cooked through, about 30
minutes.
3. Divide into soup bowls and enjoy!
Nutritional Information (per serve) Calories: 281 | Protein: 29.2g | Carbs: 14.4 | Fat: 10.7g
Kick Start/Victory Phase – As is
Momentum Phase – Add a small slice of grain or sourdough bread
How to incorporate:
© www.40DayMAXFatBurn.com - All rights reserved.
24
Beef Stroganoff
40 Day MAX Fat Burn Challenge
Main Meals
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
450g (1lb) good quality beef steak, trimmed
4 large Portobello mushrooms, stemmed,
halved and thinly sliced
1 large onion, sliced
1 tsp. dried thyme
1/2 tsp. salt
1/2 tsp. freshly ground pepper
3 tbsp. plain flour
400ml salt- reduced beef stock
1 tbsp. red-wine vinegar
1/2 cup fat free Plain Greek Yoghurt
4 tbsp. chopped fresh chives, or parsley
1. Coat a large non stick saucepan with olive oil cooking spray and place over high heat. Add steak and cook
for 3 to 4 minutes per side, until browned. Transfer to a plate and let rest for 5 minutes. Cut into 0.5cm
(1/4-inch) thick slices.
2. Coat pan with cooking spray again and place over medium heat. Add mushrooms, onion, thyme, salt and
pepper and cook, stirring often, until the vegetables are tender, 8 to 12 minutes. Sprinkle flour over the
vegetables and stir to coat.
3. Stir in stock and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking,
stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives or parsley, and the
sliced steak. Bring to a simmer and cook, stirring, until heated through.
4. Serve with steamed vegetables (Kick-Start), mashed sweet potato or cooked wholemeal pasta
(Momentum Phase) if desired.
Kick Start/Victory Phase – As is
Momentum Phase – Add ½ cup pasta or mashed potato
Nutritional Information (per serve) Calories: 217 | Protein: 29g | Carbs: 11.5g | Fat: 5.6g
How to incorporate:
25
Blackened Chicken with Avocado Cream Sauce Serves 4
4 x 120g/4oz boneless, skinless chicken breasts
1 cup quinoa (dry)
2 cups reduced-sodium chicken stock/broth
½ cup spring onions/scallions, chopped
1 Tbsp lemon juice, divided
1 tsp paprika
1 tsp cumin
½ tsp cayenne pepper
1 tsp onion powder
½ tsp sea salt
1 tsp black pepper
¼ cup plain non-fat Greek yogurt (Chobani is great)
½ avocado
½ tsp garlic powder
© www.40DayMAXFatBurn.com - All rights reserved.
1. In a medium size sauce pan, bring the chicken broth to a boil. Add quinoa, turn heat down to
low, and simmer for about 15-20 minutes, covered. When it’s finished cooking (no liquid left),
stir in spring onions and a 1/2 Tbsp of lemon.
2. In a small bowl, mix paprika, cumin, cayenne pepper, onion powder, salt and pepper. Rub all
over chicken breasts.
3. Spray a large frying pan with non-stick cooking spray. Over medium-high heat, cook chicken for
7 minutes on each side, or until cooked through. Tip: cover the pan while cooking.
4. Meanwhile, mix Greek yogurt, remaining lemon juice, garlic powder and avocado in a food
processor/blender.
5. To serve, divide into 4, place the chicken on a bed of quinoa and drizzle the sauce on top.
Kick Start/Victory Phase – Omit quinoa and replace with side salad or fibrous veg
Momentum Phase – as is
Nutritional Information (per serve with quinoa)
Calories: 346 | Protein: 36.1g | Carbs: 28.6g | Fat: 9.3g
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
26
Cajun Chicken and Feta Salad
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4 2 tbsp olive oil
1 tbsp Cajun seasoning
500g/1.1lbs chicken thigh
1 400g/14oz tin lentils
2 tomatoes, roughly chopped
2 cucumbers, roughly chopped
1 red onion, finely chopped
2 tbsp parsley, finely chopped
2 tbsp mint, finely chopped
50g/1.75oz feta, crumbled
4 tbsp white wine vinegar
Salt and pepper
1. Preheat oven to 180 C/350 F
2. In a small bowl, whisk together the olive oil and Cajun seasoning, add in the chicken thigh and toss well until chicken is coated. Place onto lined baking tray and place into the oven for 20 minutes or until chicken is golden on the outside. Remove chicken and place on chopping board to cool. Once cooled, roughly chop into bite sized pieces and set aside.
3. In a large salad bowl, toss together the lentils, tomato, cucumber, red onion, parsley and mint, then season liberally with salt and pepper. Toss through the feta and chicken, then dress with a bit of olive oil and the white wine vinegar.
4. Divide between plates and enjoy!
Nutritional Information (per serve) Calories: 397 | Protein: 34.5g | Carbs: 19.8g | Fat: 18.3g
Kick Start/Victory Phase – Not suitable
Momentum Phase – As is
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
27
Chermoulla Fish
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Serves 8
1.2kg/2.5lbs firm white fish
3 cloves garlic, crushed
1 tsp ground cumin
1/2 tsp hot paprika
2 tbsp coriander/cilantro, coarsely chopped
2 tbsp flat leaf parsley, coarsely chopped
1/4 cup olive oil
2 tsp lemon rind, finely grated
1/4 cup lemon juice
1. Make chermoulla: combine garlic, cumin, paprika, coriander, parsley, olive oil, lemon rind
and lemon juice in a medium bowl, season to taste
2. Cut fish into 8 even sized pieces. Place in a large, shallow, non-metallic dish. Pour half the
chermoulla over fish, reserve remaining chermoulla for serving. Cover fish and reserved
chermoulla and refrigerate for 3 hours.
3. Cook fish in heated oiled frying pan, in batches, about 2 minutes each side or until browned
lightly and just cooked.
4. Transfer to a serving platter, drizzle with remaining chermoulla. Sprinkle with extra
coriander leaves if you like.
Nutritional Information (per serve) Calories: 217 | Protein: 31g | Carbs: 0.4 | Fat: 10.2g
Kick Start/Victory Phase – As is, with serve of salad or vegetables
Momentum Phase – Add a serve of Healthy Oven Fries or another carb source How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
28
Chicken and Leek Risotto
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Serves 6
1 ½ cups Arborio rice
400g (14oz) chicken breast fillets
2 garlic gloves, crushed
2 cups pumpkin, chopped into 2cm cubes
1 leek, chopped
1 cup mushrooms, sliced
3-4 cups salt-reduced chicken stock
1 cup white wine
½ cup fresh basil
1 tbsp. lemon rind, finely grated
4 tbsp. parmesan, finely grated
4 tbsp. extra light cooking cream
1. Preheat oven to 350°F (180°C).
2. Place pumpkin on a baking tray lined with baking paper. Spray with cooking spray, season with salt and
pepper, and bake for 12-15 minutes, or until starting to brown. Set aside.
3. Spray a small non-stick frypan with cooking spray and place over medium heat. Add chicken and cook for 5
minutes, or until browned. Set aside. In the same frypan, add some more spray oil, and cook leek and garlic,
stirring, for 3-4 minutes. Add mushrooms and cook for a further 2 minutes. Set aside.
4. Boil stock in a large saucepan so that it is ready to ladle into the rice.
5. Place another medium saucepan over medium heat. Add rice. Immediately add the cup of wine, and stir until
wine is absorbed. Then slowly add stock, one ladle at a time, making sure that each ladle has been absorbed
before adding another. Test rice after 3 cups of stock. You may need to add more. Rice will be cooked when it
is still holding its shape, but is no longer crunchy. Be careful not to overcook or it will be gluggy.
6. Add chicken and leek mixture to the rice and gently stir to combine. Add pumpkin, basil, parmesan, lemon zest
and cream and stir gently until warmed through, then serve immediately, topped with freshly torn basil.
Kick Start/Victory Phase – Not suitable / Momentum Phase – as is
Nutritional Information (per serve) Calories: 377 | Protein: 27.0g | Carbs: 46.6g | Fat: 4.8g
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
29
Chunky Chicken & Vegetable Soup
40 Day MAX Fat Burn Challenge
Main Meals
Serves 8
2 tbsp. coconut oil
1 leek, washed and thinly sliced
2 garlic cloves
1 large carrot, peeled and diced
2 sticks celery, diced
1 ¼ cups of dry soup mix, rinsed (ie combo of
lentils, split peas, barley etc)
2 small zucchini, diced
1 cup of pumpkin, diced
8 cups of chicken stock (2 lt)
1 cup cold water
1kg (2lb 3oz) chicken breast fillets
Herbs/spices if desired (I used 2tsp mixed
herbs)
Nutritional Information (per serve) Calories: 326 | Protein: 44.2g | Carbs: 13.8g | Fat: 9.6g
Kick Start/Victory Phase – Use recipe as is Momentum Phase – Use recipe as is plus add a side of carbohydrates such as ½ cup cooked brown rice or kidney beans
Kick Start/Victory Phase – Use recipe as is
Momentum Phase – Use recipe as is plus add a side of carbohydrates such as ½
cup cooked brown rice or kidney beans
How to incorporate:
1. Heat oil in a large saucepan over medium heat. Add leek and garlic. Cook, stirring, for 2 minutes or until soft but not coloured. Add carrot, celery, zucchini and pumpkin. Cook for 2 minutes. Stir in soup mix, stock, 1 cup of cold water and chicken breasts.
2. Reduce heat to low. Simmer, partially covered, stirring occasionally, for approximately 40 minutes until chicken is cooked through.
3. Remove chicken breasts, allow to cool slightly and chop into chunks (or shred). 4. Cook the rest of the soup for another 20 minutes. Add chopped chicken back into
soup, season with salt and pepper. Serve.
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30
Chicken Gumbo
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Serves 4
1 tbsp coconut oil
1 large onion, thinly sliced
1 green chilli, deseeded and chopped
600g/1.3lbs chicken thighs (trimmed) or 8 drumsticks
400g/14oz canned chopped tomatoes, drained
pinch of cayenne pepper
1 tbsp Worcestershire Sauce
300ml/10 fl oz hot chicken stock
1 tbsp cornflour
2-3 tbsp water
200g/7oz frozen sweetcorn, thawed
450g/1lb green beans, sliced
salt
1. Heat the oil in a large, heavy-based frying pan. Add the onion and green chilli and cook over a medium
heat, stirring occasionally, for 5 minutes until the onion is softened. Using a slotted spoon, transfer the
mixture to the slow cooker
2. Add the chicken to the pan and cook, turning occasionally, for 5 minutes until golden all over. Transfer to
the slow cooker and add the tomatoes. Season with cayenne pepper and salt to taste.
3. Stir the Worcestershire Sauce into the hot stock, and pour into the slow cooker. Cover and cook on low for
6 1/2 hours.
4. Mix the cornflour to a paste with the water and stir into the slow cooker. Add sweetcorn and beans,
recover and cook on high for 30-40 minutes, until the chicken is tender and cooked through. Transfer to
warmed plates and serve immediately.
Kick Start/Victory Phase – Not suitable
Momentum Phase – As is
Nutritional Information (per serve) Calories: 372.5 | Protein: 39.7g | Carbs: 24.6g | Fat: 13.5g
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
31
Chicken Tikka Curry with Cauliflower Mash
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
80g/2.8oz Tikka Masala Curry Paste
80g/2.8oz Low fat natural/Greek yoghurt
500g/1.1 lbs chicken thigh, trimmed of fat
1 cup chicken stock
½ cup reduced fat coconut cream
2 handfuls baby spinach
800g/1.75 lbs cauliflower
½ cup fresh coriander (cilantro)
Sea salt and pepper
1. Combine the curry paste and yoghurt in a large bowl. Add the chicken and mix until well coated. Cover
and set aside in the fridge for 30 minute or overnight to marinate.
2. Heat a large frying pan over medium-low heat. Add the chicken and cook until lightly browned. Add any
excess marinade and stir to coat the chicken.
3. Add the stock and stir well, adding some water if you want more sauce. Reduce heat and simmer
gently, covered, for 8 minutes or until the chicken is cooked through.
4. Stir in the coconut cream. Simmer, uncovered, for 5-10 minutes or until the sauce reduces slightly.
Remove from the heat and stir in the spinach.
5. Meanwhile, cook the cauliflower in a steamer set over a saucepan of simmering water until tender. Use
a stab mixer to blend the cauliflower until a coarse puree forms. Season with sea salt and pepper.
6. Divide the cauliflower mash and curry among serving dishes. Top with the coriander.
Kick Start/Victory Phase – As is
Momentum Phase – Add ½ cup rice, or add a serve of toasted wholemeal pita bread
Nutritional Information (per serve) Calories: 340.5 | Protein: 31.5g | Carbs: 12g | Fat: 16.3g
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
32
Chilli Chicken with Tacos
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Serves 4
1 tbsp olive oil
1 onion, finely chopped
500g/1lb 2oz minced (ground) chicken
400g/14oz tin chopped tomatoes
2 tbsp tomato paste
1 tsp brown sugar
400g/14oz tin red kidney beans, drained &
rinsed
8 regular sized taco shells
low fat Greek yoghurt to serve
1. Heat the oil in a large saucepan. Add the chopped onion and cook over a medium heat for 3
minutes, or until soft. Increase heat to high and add the chicken. Cook until browned,
breaking up any lumps with a wooden spoon.
2. Add the chilli powder to the chicken and cook for 1 minute. Stir in the tinned tomato,
tomato paste and half a cup of water.
3. Bring to the boil, then reduce heat and simmer for 30 minutes. Stir through the sugar and
kidney beans. Serve in taco shells with Greek yoghurt on top.
Nutritional Information (per serve) Calories: 448 | Protein: 36.2g | Carbs: 35.1 | Fat: 15.6g
Kick Start/Victory Phase – Not suitable
Momentum Phase – As is
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
33
Colcannon
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Serves 4 (as main) / Serves 8 (as side)
6 rashers middle bacon – trimmed and chopped
(approx. 300g/11oz after trimming fat)
¼ white cabbage – shredded
800g (1lb 12oz) potatoes – peeled and chopped
into rough chunks
1 cup low fat milk
20g (0.75oz) butter
4 green spring onions – chopped
Extra spring onions to garnish
Salt and pepper – to taste
1. Cook potato in a large saucepan of boiling water for 12-15 minutes or until tender/
2. While potatoes are cooking, place milk and shallots in a small saucepan over
medium-high heat. Bring to a simmer (do not boil), then remove from heat.
3. Drain potatoes and then mash, adding the hot milk and shallots mix. Mix well until
smooth, then cover to keep warm.
4. Add the butter to a pan on medium-high heat and cook the bacon until golden.
5. Add the cabbage to the pan and cook, stirring occasionally until cabbage wilts.
6. Add the mashed potato, season with salt and pepper and mix well.
7. Serve and garnish with extra spring onions.
How to incorporate: Kick Start/Victory Phase – Not suitable
Momentum Phase – As a main meal with additional vegetables, or as a side (8 serves to a
side)
Nutritional Information (per serve) Calories: 313 | Protein: 23.7g | Carbs: 30.7g | Fat: 9.1g
40 Day MAX Fat Burn Challenge
Main Meals
34
Creamy Lemon Chicken
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Serves 6 700g/1.5lbs chicken breast
*1 cup light coconut milk
1 tbsp butter
2 tbsp plain flour
2 garlic cloves, chopped
zest of 1 lemon
juice of 1 lemon
1/3 cup fresh parsley, chopped
1/3 cup parmesan cheese
Salt and pepper as needed
1. Heat a large pan over medium/high heat. Once warm, spray pan with cooking spray. Season chicken breasts with salt and pepper (if using), and place in hot pan
2. Brown chicken breasts on both sides (about 5-6 mins per side). Remove from pan and set
aside (chicken will not be cooked through yet).
3. To your pan add the butter, flour and chopped garlic and whisk together. Allow to cook
for 20-30 seconds. Then slowly whisk in the coconut milk. It will start to thicken.
4. Add in the lemon zest, lemon juice, parmesan and parsley. Whisk together until combined
and it starts to simmer.
5. Add the chicken back into the pan. Simmer for 6-7 minutes on one side, then flip and
simmer another 6 min. Simmer until the chicken is cooked through and the sauce has
reduced.
*Keep a little extra coconut milk in case needed
Nutritional Information (per serve) Calories: 227 | Protein: 29.2g | Carbs: 5.8g | Fat: 9.3g
Kick Start/Victory Phase – As is (with vegetables)
Momentum Phase – With a side serve of starchy carbs ie Healthy Fries
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
35
Creamy Mushroom Chicken
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 6
3 cups of mushrooms, thinly sliced
1 tbsp butter
2 tsp fresh rosemary, chopped
3 cloves of garlic, chopped
6 x 180g/6oz chicken breast, skinless
1 400ml/14oz can light coconut milk
1 tbsp butter
1 tbsp plain flour
Salt and pepper to taste
1. Heat a large frying pan on medium high on the stove. Melt 1 tbsp of butter, add
mushrooms spreading around the pan evenly so they brown
2. Once mushrooms are browned on one side, add in the rosemary. Cook down the
mushrooms. Add the garlic and season with salt and pepper if desired. Remove mushroom
mix from pan and set aside
3. To the same pan (don’t clean it) add in the chicken breasts and brown on both sides (about
5 mins each side). Remove chicken breasts from pan and set aside (they won’t be cooked
through yet)
4. To the same pan, add the other tbsp of butter. Add flour and mix together to make a rue.
Cook the butter and flour together for about 20 seconds on medium-high heat. Slowly add
coconut milk while still whisking. Once the consistency of the sauce has thickened, add the
mushrooms and chicken breasts
5. Allow it all to simmer together on low to medium heat for 7 minutes, flipping the chicken
breasts occasionally until they are cooked through. Serve with extra sauce
Nutritional Information (per serve) Calories: 220 | Protein: 28g | Carbs: 5 | Fat: 12.6g
Kick Start/Victory Phase – As is, with a serve of green vegetables
Momentum Phase – Add a ½ cup of rice, pasta, couscous or a half serve of
Healthy Oven Fries (page 60 of Cook ‘N Burn Bible), and a serve of green vegetables
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
36
Creamy Tomato Chicken
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 6
900g/2 lbs chicken thigh, deboned, skinless,
trimmed of fat
3 garlic cloves
270ml/9 oz light coconut milk
1/3 cup sun-dried tomatoes (not in oil)
1/4 cup fresh parmesan cheese, grated
1/4 cup fresh basil, chopped
salt and pepper to taste
1. Preheat oven to 200 degrees C/400 F
2. Heat large pan over medium/high heat. Season chicken thighs lightly with salt and pepper,
then place in pan and cook until browned on all sides.
3. Remove thighs from the pan, add the coconut milk, garlic, sun-dried tomatoes and
parmesan cheese. Whisk until combined.
4. Return the chicken thighs to the pan, sprinkle with fresh basil and place the pan in the
oven. If your pan isn't oven safe, transfer to a baking dish.
5. Roast the chicken uncovered for 25 minutes, until the chicken is cooked through.
6. Serve with carrots and green vegetables.
Nutritional Information (per serve) Calories: 293 | Protein: 32g | Carbs: 3.2 | Fat: 16.5g
Kick Start/Victory Phase – As is
Momentum Phase – As is plus ½ cup cooked rice or pasta
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
37
Curried Chicken Skewers, pineapple salsa
& peanut sauce
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
1/4 cup natural peanut butter
3 Tbsp lower sodium soy sauce
3 Tbsp sweet chili sauce
500g (1lb) chicken breasts, cut into strips
1 tsp curry powder
1 cup diced pineapple (fresh or canned)
1/3 cup onion, sliced vertically into strips
Juice of 1 lime
1. In a small bowl, combine the soy sauce, chili sauce & peanut butter & set aside
2. Sprinkle chicken strips with curry powder and thread onto wooden or metal
skewers. Spray cooking surface with cooking spray. Cook on a grill pan or BBQ
until done (about 3-4 minutes each side).
3. While chicken is cooking, combine pineapple, lime juice and onion and toss
together
Nutritional Information (per serve) Calories: 306 | Protein: 33.9g | Carbs: 17.4g | Fat: 9.6g
Kick Start/Victory Phase – Serve without the pineapple salsa
Momentum Phase – As is
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
38
Garlic Lime Chicken
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Serves 4
600g (1.3 lbs) boneless/skinless chicken
thighs
1/2 cup soy sauce
1/3 cup lime juice
1 tbsp Worcestershire Sauce
2 garlic cloves, minced
1/2 tsp mustard powder
1/2 tsp ground pepper
1. Add the chicken to the slow cooker, combine other ingredients and pour over chicken.
2. Cover and cook on low for 6-8 hours.
(You can also use frozen chicken for this and cook 10 hours)
Nutritional Information (per serve) Calories: 207 | Protein: 29.6g | Carbs: 2.5g | Fat: 7.8g
Kick Start/Victory Phase – As is, with a side serving of green veg or garden
salad Momentum Phase – Add a half cup of rice or mashed/sliced potato
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
39
Individual Bacon Quiches
40 Day MAX Fat Burn Challenge
Main Meals
Serves 4 (3 per serve)
500ml (2 cups) liquid egg whites
OR 14 large egg whites
2 whole eggs
120g (4oz) lean bacon, chopped
2 handfuls baby spinach
Seasoning to taste – any salt free seasoning
will do, could be south western, Italian, table
blend, onion – whatever you like. This also
works well with chopped asparagus,
mushroom, spring onions, cauliflower,
broccoli – just stay away from “moist”
vegetables, i.e. tomatoes.
3. Combine all in a bowl, divide evenly among 12 little muffin tins - no need for paper
liners - just coat with non-stick spray.
4. Bake at 190° C (375 F) for 15-20 min. You know they’re done when they start to
pull away from the pan and look “set”, the edges will be slightly browned.
*These will keep in the fridge for a week.
Nutritional Information (per serve) Calories: 190.5 | Protein: 28.2g | Carbs: 3.7g | Fat: 6.8g
Kick Start/Victory Phase – Use recipe as is Momentum Phase – Use recipe as is and add a slice of grainy toast
Kick Start/Victory Phase – Use recipe as is
Momentum Phase – Use recipe as is plus add a side of carbohydrates such as ½
cup cooked brown rice or kidney beans
How to incorporate:
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40
Indonesian Chicken Curry
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Serves 4
1 onion large finely chopped
1 tbsp. grated ginger
600g (1lb 5oz) chicken breast thinly sliced
1 tbsp. coconut oil
1 ½ tbsp. curry powder to taste
200ml lite coconut milk
½ cup water
1 ½ tbsp. tomato paste
150g (5oz) broccoli
150g (5oz) cauliflower
1 medium carrot
1 medium zucchini
1. Heat half of the oil in a heavy frying pan. Brown chicken and set aside.
2. Heat remaining oil; add ginger, onion and curry powder. Fry for a few minutes
while stirring.
3. Return chicken to pan and season to taste.
4. Add coconut milk, water, tomato paste and vegetables, bring to boil and cover.
Simmer for 10 minutes.
5. Uncover curry and simmer for a further 10 minutes.
How to incorporate: Kick Start/Victory Phase – As is, with a salad of sliced cucumber and tomato Momentum Phase – Add a half cup of rice, and sliced cucumber
Nutritional Information (per serve)
Calories: 325 | Protein: 37.8g | Carbs: 9.4g | Fat: 14.3g
40 Day MAX Fat Burn Challenge
Main Meals
41
Lamb Quinoa Koftas
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Serves 6
1/2 cup quinoa, rinsed, drained
500g/1.1lbs lamb mince
1 brown onion, chopped
1 egg, whisked
2 teaspoons ground cumin
1/4 cup finely chopped mint
Olive Oil spray
1. Place the quinoa and 1/2 cup of water in saucepan over medium-high heat. Bring to the boil. Reduce heat and cook, covered, for 15 minutes or until liquid is absorbed. Set aside, covered, for 10 minutes.
2. Combine lamb, onion, egg, cumin, chopped mint and quinoa in a large bowl. Roll into 24 portions into an oval shape, transfer to fridge to chill for 30 minutes.
3. Spray a non-stick frying pan with oil spray. Place over a medium-high heat. Add the koftas and cook, turning occasionally for 6 minutes or until cooked through.
Nutritional Information (per serve) Calories: 197 | Protein: 20.5g | Carbs: 10.5g | Fat: 7.9g
Kick Start/Victory Phase – As is, with a side salad
Momentum Phase – Add half cup couscous, and a side salad
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
42
Madras Lamb Curry
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Serves 6 1/4 cup plain flour
800g (1lb 12oz) diced lamb shoulder
Spray of olive oil (or coconut oil)
1 large brown onion, chopped
2 garlic cloves, crushed
4cm piece fresh ginger, peeled, grated
1 long red chilli, finely chopped
1/4 cup Indian madras curry paste
270ml (1 cup plus 1tbsp) light coconut milk
1 tsp Vegeta gourmet stock powder (or equiv)
1 cinnamon stick
1 dried bay leaf
Natural yoghurt (1tbsp. per serve)
Chopped fresh coriander (cilantro) to serve
1. Place flour and lamb in a snap-lock bag. Season with salt and pepper. Seal. Shake to coat.
Heat oil in a saucepan over medium-high heat. Cook lamb, in batches, for 3 to 4 minutes or
until browned. Transfer to a 4.5 litre-capacity slow cooker.
2. Add onion, garlic and ginger to pan. Cook, stirring, for 4 to 5 minutes or until tender. Add
chilli and curry paste. Cook, stirring, for 1 minute or until fragrant
3. Add coconut milk, stock powder and 3/4 cup cold water. Bring to the boil. Transfer to slow
cooker. Add cinnamon stick and bay leaf. Stir to combine.
4. Cover and cook on LOW for 6 hours or until lamb is tender. Remove and discard cinnamon
stick and bay leaf.
5. Serve with yoghurt and coriander.
Nutritional Information (per serve) Calories: 353 | Protein: 31g | Carbs: 8.2g | Fat: 16.4g
Kick Start/Victory Phase – As is, with a side of cauliflower or your preferred veg
Momentum Phase – Add ½ cup rice
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
43
Malaysian Spiced Chicken Skewers Serves 6
800g (1lb 12oz) chicken breast fillets
¼ cup lemon juice
1 tsp. sambal oelek
1 tsp. ground turmeric
Satay Sauce
½ cup peanut butter (crunchy gives a great texture)
1 cup chicken stock
¼ cup sweet chilli sauce
1 tbsp. lemon juice
2 tbsp. chopped fresh coriander
© www.40DayMAXFatBurn.com - All rights reserved.
1. Cut chicken into 2cm cubes
2. Mix lemon juice, sambal oelek and turmeric in a medium bowl, add the chicken and coat
well. Cover and refrigerate for several hours or overnight.
3. Thread the chicken onto skewers. Grill or barbeque until lightly browned and cooked
through, turning occasionally.
4. Serve with satay sauce and a big garden salad (to make this more Malaysian add some
finely chopped mint leaves and coriander, dress with 1tsp of sesame oil and lime juice).
5. Satay Sauce: Combine all ingredients in a small saucepan, simmer, stirring, for about 3
minutes or until thickened.
*This recipe can be made a day ahead, store covered in the fridge.
Kick-Start/Victory Phase – As is Momentum Phase – Add half cup of rice to serve
Nutritional Information (per serve) Calories: 311 | Protein: 35.4g | Carbs: 9.2g | Fat: 13.4g
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
44
Mexican Chicken Serves 4 *Can be frozen
600g (1lb 5oz) boneless chicken breasts
1 tbsp. (or to taste) Taco Seasoning 100g (3.5oz) enchilada sauce
90g (3oz) cheddar cheese, grated 3 spring onions/green onions, chopped 4 tbsp. low fat Greek yoghurt
1. Sprinkle the chicken on both sides with taco seasoning; grill or sauté for 5 minutes or until browned.
2. Cut the chicken into cubes and place in a greased 20x20cm (8x8") baking dish; season with salt to taste.
3. Add the enchilada sauce and toss to coat the chicken. 4. Sprinkle the cheese over the chicken and bake at 180°C (350°F) for 10-20 minutes,
until hot and bubbly. 5. Measure out 4 serves, and top each one with a heaped tablespoon of Greek
yoghurt and scatter the spring onions over the top. 6. Serve with a green salad.
6. Serve with a green salad.
Nutritional Information (per serve) Calories: 259 | Protein: 39.7g | Carbs: 1.9g | Fat: 10.1g
Kick Start/Victory Phase – Use recipe as is Momentum Phase – Use recipe as is plus add a side of carbohydrates such as ½ cup cooked brown rice or kidney beans
Kick Start/Victory Phase – Use recipe as is
Momentum Phase – Use recipe as is plus add a side of carbohydrates such as ½
cup cooked brown rice or kidney beans
How to incorporate:
© www.40DayMAXFatBurn.com - All rights reserved.
40 Day MAX Fat Burn Challenge
Main Meals
45
Oysters Kilpatrick
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Serves 2
24 oysters, shucked
2 tbsp Worcestershire Sauce
175g/6oz thin rasher rindless bacon, diced
2 tbsp flat-leaf parsley, chopped
lemon wedges, to serve
1. Preheat grill on medium-high heat. Arrange oysters on a baking tray or heatproof plate.
2. Sprinkle Worcestershire sauce over oysters. Top with bacon. Grill for 5-8 minutes or until
bacon is crisp. Sprinkle with parsley and serve with lemon.
Recipe courtesy of Taste.com.au
Nutritional Information (per serve) Calories: 324 | Protein: 38g | Carbs: 6g| Fat: 16g
Kick Start/Victory Phase – As is, plus side of steamed vegetables
Momentum Phase – As above, then finish with 150g/5oz of fresh fruit How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
46
Potato and Leek Soup
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Serves 4
35g (1.25oz) butter
2 leeks, sliced
600g (1.3 lbs) potatoes, peeled and chopped
2 garlic cloves, crushed
3 cups chicken stock
1.5 cups/375mls evaporated milk
100g (3.5oz) pancetta
Fresh flat leaf parsley sprigs to serve
1. Melt butter in a large saucepan over medium heat. Add leek, cook stirring occasionally
for 10 minutes or until leek has softened. Add potato, cook stirring for 5 minutes. Add
garlic. Cook for 1 minute or until fragrant.
2. Add stock. Increase heat to high, cover and bring to the boil. Reduce heat and simmer
for 25 minutes or until potatoes are cooked and tender. Remove from heat and stand
for 5 minutes.
3. Meanwhile, grill pancetta until crispy.
4. Using a stick blender, blend soup mixture until smooth. Season with salt and pepper.
5. Return soup to heat, stir in milk and bring to a simmer.
6. Serve soup topped with crumbled pancetta and parsley.
Nutritional Information (per serve) Calories: 405 | Protein: 21.9g | Carbs: 41.3g | Fat: 17.8g
Kick Start/Victory Phase – Not suitable
Momentum Phase – As is
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
47
Pork with Honey Rosemary Glaze
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4 For the glaze:
1 tbsp honey
1 tbsp chopped fresh rosemary
2 garlic cloves, finely chopped 1/4 cup
balsamic vinegar
1 tbsp olive oil
½ tbsp Dijon or Wholegrain mustard
salt & freshly ground black pepper
For the pork:
600g/1.3lbs pork tenderloin or medallions
coconut oil, for searing
1. Preheat the oven to 180 degrees C./350 degrees F. 2. Make the glaze: Put garlic and rosemary in a small bowl. Add the vinegar, honey, olive oil,
mustard, salt and pepper, to taste, and stir to combine 3. For the pork: Slice the tenderloin into 1-inch thick medallions (rounds). Cover the bottom of
a medium pan with a light spray of coconut oil and heat over medium-high heat until hot. Add the pork slices in 1 layer, season with salt & pepper, and sear for 1 minute. Turn & sear for another minute until lightly browned. Transfer slices in 1 layer to a shallow baking dish
4. Pour the glaze over the slices and turn to coat 5. Roast for 8 to 10 minutes, until still slightly pink inside 6. Remove from the oven and keep warm, loosely covered until ready to serve 7. Place pork medallions on a platter and spoon the glaze on top. Serve with fibrous
vegetables
Nutritional Information (per serve) Calories: 226 | Protein: 33.6g | Carbs: 3.9 | Fat: 8.2g
Kick Start/Victory Phase – As is
Momentum Phase – Add 150g/5oz sweet potato
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
48
Pumpkin Nachos Serves 6
600g (1lb 2oz) butternut pumpkin (squash) – cut into 1cm cubes
500g (1lb 2oz) lean beef mince 30g (1oz) packet of taco seasoning
400g can (14-15oz) can kidney beans
575g jar (1lb 4oz) Napolitano pasta sauce (or similar) 100g (3.5oz) shredded low fat cheese 6 tbsp. (120g/4.25oz) low fat Greek yoghurt Coriander (cilantro) leaves to garnish
1. Pre-heat oven to 240°C (460°F). 2. Line a baking tray with baking paper. Add the butternut pumpkin and sprinkle with
1 tsp. taco seasoning. 3. Bake for 20-25 minutes, turning once, until tender. 4. In a large frying pan, dry fry the mince, breaking it apart, until browned. 5. Add the Napolitano pasta sauce and remaining taco seasoning. Simmer for 5
minutes until thickened. 6. Arrange the pumpkin into 6 individual oven proof dishes (or you can use one
medium/large baking dish like I did) and spoon over the sauce. 7. Top evenly with the cheese and bake in the oven for 2-5 minutes to melt the
cheese. 8. Serve topped with a dollop of low fat Greek Yoghurt and a sprinkle of coriander
leaves. 9. Serve with a green side salad.
7. Top evenly with the cheese and bake in the oven for 2-5 minutes to melt the
cheese.
8. Serve topped with a dollop of low fat Greek Yoghurt and a sprinkle of coriander
leaves.
9. Serve with a green side salad.
Nutritional Information (per serve) Calories: 374 | Protein: 33.6g | Carbs: 29.5g | Fat: 11.6g
Kick Start/Victory Phase– Not suitable Momentum Phase – Use recipe as is
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
© www.40DayMAXFatBurn.com - All rights reserved.
49
Slow Cooked Beef Ragu with Rigatoni
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 6
Plain flour, for dusting 700g (1.5 lbs) Beef Chuck Casserole Steak, cut into 2.5cm (1
inch) cubes 2 Tbsp olive oil
1/2 small brown onion, finely chopped 2 cloves garlic, finely chopped
2 sticks celery, cut into 1cm pieces 2 medium carrots, peeled, cut in 1cm pieces
1 sprig fresh thyme 2 x 400g (14 oz) cans Whole Peeled Tomatoes 1 cup beef stock 1/2 cup water 1/4 cup balsamic vinegar 250g (8.8 oz) Rigatoni pasta (Omit for Kickstart phase) 1/3 cup (30g/1 oz) Parmesan Cheese, finely grated
1. Preheat oven to 170 degrees C (150 degrees fan forced) (340 F / 300F fan forced)
2. Season the flour with salt and pepper. Combine beef with flour in a bowl and shake off excess
3. Place a large, heavy based ovenproof casserole dish over high heat, then add 1 tablespoon of oil. Once the oil is hot
but not smoking, brown the beef on all sides, about 8 minutes. Transfer the beef to a plate.
4. Reduce heat to medium high and add remaining oil to pan. Add the onion and garlic and cook for 2-3 minutes,
stirring occasionally. Add the celery and carrots and cook for 3-4 minutes until vegetables begin to brown.
5. Add the thyme. Stir in the tomatoes, stock, water and vinegar and cook for about 4 minutes until softened, breaking
up with a wooden spoon.
6. Return the beef and any juices to the pan. Bring to the boil, then cover and transfer pan to the oven. Cook for 2.5-3
hours or until meat is very tender and sauce is thick. Remove the thyme stem.
7. If using as a Momentum Meal cook the rigatoni according to packet directions just before the ragu is ready.
8. Add the rigatoni to the ragu and toss to combine thoroughly. Spoon into 6 serving bowls and garnish with the
parmesan cheese.
Kick Start/Victory Phase – Omit rigatoni and serve with a side salad
Momentum Phase – As is (with rigatoni)
Nutritional Information (per serve without rigatoni) Calories: 340 | Protein: 29.9g | Carbs: 6.5g | Fat: 20.2g
Nutritional Information (per serve with rigatoni) Calories: 491 | Protein: 34.9g | Carbs: 34.4g | Fat: 20.9g
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
50
Thai Chicken & Mango Stir Fry
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4 2 tbsp plus 1 tsp of fish sauce
2 tbsp lime juice
1 ½ tbsp corn flour
2 tsp brown sugar
4 tsp olive oil, divided
600 g/1.3lb chicken tenderloin in 2cm chunks
2 cloves of garlic minced
1 tsp fresh minced ginger
1-2 small chillies, stemmed & sliced
4 cups of bite size broccoli florets
¼ cup of water
2 mangoes peeled and sliced
1 bunch spring onions cut into 2 cm pieces
¼ cup fresh coriander
¼ cup chopped basil
¼ cup fresh mint
1 lime cut into 6 wedges (optional)
1. Combine fish sauce, lime juice, corn flour and brown sugar to taste in a small bowl
2. Heat 2 tsp of oil in a wok or large frypan over high heat. Add chicken, cook stirring until just
cooked through for 5 to 7 minutes. Transfer to plate
3. Add the remaining 2 tsp of oil, garlic, ginger and chillies to the pan. Cook, stirring until
fragrant about 15 seconds. Add broccoli and water, cook stirring until it begins to go soft.
Add mangoes and spring onions, cook and stir for 1 minute. Add the reserved sauce and
chicken, cook stirring until the sauce is thickened and the chicken is heated through, about
1 minute. Stir in coriander, basil and mint. Serve with lime wedges if desired
Nutritional Information (per serve – without rice) Calories: 195 | Protein: 21g | Carbs: 20 | Fat: 5g
Kick Start/Victory Phase – Not suitable
Momentum Phase – As is, plus 1/3 cup cooked rice How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
51
Tuna Mornay
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
425g (14oz) can of tuna chunks in brine
1 tbsp of butter
1 tbsp of flour
1 cup (250 ml) of full cream milk
125g (4oz) of grated tasty cheese
1 tbsp of lemon juice
300 g (10oz) can of corn kernels
Salt and pepper to taste
1. Melt butter in medium sized saucepan
2. Add flour and combine with butter
3. Add milk and stir thoroughly until all ingredients are combined over medium heat
4. Add grated cheese and stir over medium heat until cheese sauce is smooth
5. Open can of tuna and drain brine into the cheese sauce
6. Add lemon juice and stir
7. Using a fork break up tuna chunks into smaller pieces and add to mixture
8. Add can of corn kernels
9. Mix together over medium heat until heated through.
10. Serve with green salad and tomatoes
NOTE: *To reduce the fat count further, you can use low fat cheese and milk
Nutritional Information (per serve) Calories: 332 | Protein: 31.2g | Carbs: 18.7 | Fat: 14.3g
Kick Start/Victory Phase – Not suitable
Momentum Phase – As is, or use a half serve on top of a 150g baked potato
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
52
Turkey Avocado Cobb Salad
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
500g (1.1 lb) turkey (or chicken) breast
1 tbsp olive oil
1/4 tsp salt
2 tbsp cider vinegar
1 tsp Dijon mustard
8 cups baby spinach leaves
2 slices cooked lean bacon, crumbled
100g (3.5oz) avocado, cubed
8 cherry tomatoes, halved
30g (1 oz) feta cheese, crumbled
1. Preheat grill pan on medium high heat. Brush turkey with 1 tsp oil and sprinkle with half of the salt. Grill turkey 4 minutes, flip and continue cooking until centre is opaque and juices run clear. Cut into chunks.
2. Prepare the dressing: combine vinegar, mustard, 1 tbsp water, remaining oil and 1/2 tsp salt in a jar - shake well.
3. Toss spinach with 2 tbsp dressing in a large bowl. Arrange turkey, bacon, avocado, tomatoes and cheese over spinach. Drizzle remaining dressing over salad.
*Recipe can be made with chicken in place of turkey.
Nutritional Information (per serve) Calories: 315 | Protein: 36.9g | Carbs: 2.1g | Fat: 16.8g
Kick Start/Victory Phase – As is
Momentum Phase – Add some wholemeal toasted croutons or sweet potato
chunks
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
53
Turkey Burgers with a bite
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
500g (1.1 lbs) minced turkey breast
3/4 cup chopped white onion
3 tsp basil
3 tsp parsley
3 tsp garlic paste
1.5 tsp cayenne pepper
3 tbsp yellow mustard (dijon or Australian)
pinch of sea salt
1. In a bowl, mix all ingredients together to form 4 burger patties. Toss onto a lightly greased pan (coconut oil) or BBQ until no longer pink in the middle
2. Serve with a side salad
Nutritional Information (per serve) Calories: 212 | Protein: 29.2g | Carbs: 7.3g | Fat: 6.9g
Kick Start/Victory Phase – As is – can also be used as a Kick-Start Breakfast
Momentum Phase – Serve with Healthy Fries, Potato Salad or Baked Zucchini
Fries
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
54
Turkish Lamb and Vegetable Stew
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 6 700g (1.5 lbs) lamb leg, boneless, sliced
1.25 tsp salt
pepper, to taste
1.5 tbsp olive oil
2 large onions, sliced
4 cloves garlic, minced
1/2 tsp dried oregano
400g (14oz) can diced tomatoes
1 large sweet potato
225g green beans, trimmed
1 small eggplant, sliced
1 medium zucchini, sliced
6 bay leaves
3 tbsp chopped parsley
1. Season lamb with salt and pepper. Heat 1/2 tbsp oil in a pan over medium heat. Add half
lamb and sear, turning until browned. Transfer to slow cooker. Repeat with remaining lamb
2. Add remaining oil to pan, reduce heat to medium. Add onions and cook for 3-5 mins, until
softened. Add garlic and oregano, cook stirring for 1 min. Add tomatoes and bring to
simmer, mashing tomatoes with fork. Remove from heat and spoon half the mixture over
the lamb.
3. Arrange potatoes in a layer in the slow cooker, season with salt & pepper. Add green beans,
eggplant and zucchini. Spread remaining tomato mixture over vegetables, top with bay
leaves.
4. Cover and cook on high until tender, about 4 hours. Discard bay leaves. Garnish with parsley.
Nutritional Information (per serve) Calories: 332 | Protein: 28.2g | Carbs: 24.5g | Fat: 12g
Kick Start/Victory Phase – Not suitable
Momentum Phase – As is, with ¼ cup rice or couscous
How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
55
Zucchini Lasagna
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 8 550g/1.1 lbs lean beef mince
3 garlic cloves, minced
1/2 onion, chopped
1 tsp olive oil
salt and pepper
2x 400ml/13.5oz can crushed tomatoes
2 tbsp chopped fresh basil
3 medium zucchini, sliced lengthways
425g/15oz low fat ricotta cheese
250g/8.8oz reduced fat mozzarella cheese,
grated
1/4 cup Parmesan cheese, grated
1 large egg
1. Preheat oven to 180C/350F. In medium saucepan, brown the meat and season with salt.
When cooked, drain to remove any fat. Add olive oil to the pan and saute garlic and onions,
about 2 minutes. Return the meat to the pan, add tomatoes, basil, salt and pepper. Simmer
on low for 30 minutes, covered. The sauce should be thick.
2. Meanwhile, slice zucchini into 3mm/ 1/8" thick slices, add salt lightly and set aside for 10
mins to remove excess moisture. After 10 mins, blot zucchini with paper towel.
3. On a grill pan, grill zucchini on each side, until cooked, about 1-2 mins per side. Place on
paper towels to absorb any extra moisture.
4. Mix ricotta, parmesan and egg. Stir well. In a casserole dish, spread some sauce on the
bottom and layer zucchini to cover base. Then add ricotta mixture, top with mozzarella
cheese & repeat until all ingredients used up. Cover with foil and bake covered for 45mins,
then uncovered for 15 mins. Stand 5-10 mins before serving.
Nutritional Information (per serve) Calories: 297 | Protein: 30.5g | Carbs: 8.2 | Fat: 15
Kick Start/Victory Phase – As is, with salad
Momentum Phase – Serve with Healthy Oven Fries or New Potato Salad How to incorporate:
40 Day MAX Fat Burn Challenge
Main Meals
56
Snacks/Sides
Apricot Coconut Protein Balls
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 13 (26 balls)
1. Combine the apricots, raisins, water, cinnamon and nutmeg in a saucepan and bring to the boil
over medium heat. Reduce heat to low. Cover and simmer, stirring occasionally, for 15 minutes or
until apricots soften. Uncover and set aside for 20 minutes to cool.
2. Meanwhile, place sesame seeds in a saucepan and toss over medium heat for 2-3 minutes or until
golden. Set aside.
3. Place the oats in the bowl of a food processor and process until finely chopped. Add the apricot
mixture, protein powder and coconut and process until a stiff dough forms (add a little extra
water if required). Transfer to a bowl and use your hands to knead until well combined and sticky.
4. Use your hands to roll 2 tsp. of mixture into a ball. Repeat with the remaining mixture. Toss balls
in sesame seeds to lightly coat (balls can be refrigerated in an airtight container for up to a week).
All Phases – 2 balls, plus if required a small protein shake on the side
Nutritional Information (per serve – 2 balls) Calories: 120 | Protein: 6.0g | Carbs: 13.8g | Fat: 4.0g
How to incorporate:
40 Day MAX Fat Burn Challenge
85g (3oz) dried apricots
60g (2oz) raisins (sultanas)
1/2 cup cold water
1/2 tsp., ground cinnamon
1/4 tsp., ground nutmeg
60g (2oz) vanilla protein powder
2 tbsp. desiccated coconut
3 tbsp. sesame seeds
2 cups rolled oats
57
Baked Zucchini Fries
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
Olive Oil cooking spray 1/2 cup breadcrumbs
1/4 cup grated parmesan cheese
1 egg, beaten 3 zucchinis, ends trimmed, halved and cut into 1/2 inch strips
1. Preheat oven to 220C/425F. Line a baking tray with baking paper and spray with
cooking oil spray
2. Stir bread crumbs and Parmesan cheese together in a shallow bowl. Whisk egg in a
separate shallow bowl.
3. Working in batches, dip zucchini strips into egg mixture, shake to remove any
excess, and roll strips in bread crumb mixture to coat. Transfer coated zucchini
strips to the prepared baking sheet.
4. Bake zucchini fries in the preheated oven, turning once, until golden and crisp, 20 to 25 minutes.
3.
Nutritional Information (per serve) Calories: 176 | Protein: 11g | Carbs: 12.8g | Fat: 8.3g
Kick Start/Victory Phase – Use as a side for a low fat, low carb meal ie piece
of grilled white fish, steamed carrots and Baked Zucchini Fries
Momentum Phase – Use as a side dish (where sides are
recommended) or for a vegetable serving in meals under 300 calories
How to incorporate:
40 Day MAX Fat Burn Challenge
Snacks/Sides
58
Banana Choc Chip Protein Cookies
© www.40DayMAXFatBurn.com - All rights reserved.
Makes 12
2 medium ripe bananas, mashed
2 scoops (60g/2oz) vanilla whey protein
powder
1 cup quick oats
2 tbsp peanut butter
2 tbsp dark chocolate chips
1. Preheat over to 180C/350F.
2. Combine all ingredients together, adding chocolate chips last. The batter consistency will
depend on how ripe the bananas are, runny is ok.
3. Form mixture into 12 cookies onto baking tray lined with baking paper. Bake for 12
minutes. Cool for 5 minutes on cooling rack, then enjoy!
Nutritional Information (per cookie) Calories: 90 | Protein: 6.2g | Carbs: 8.7g | Fat: 3.2g
Kick Start/Victory Phase – 1 cookie with 10 almonds
Momentum Phase – 2 cookies or 1 cookie with skim cappuccino How to incorporate:
40 Day MAX Fat Burn Challenge
Snacks/Sides
59
Fresh Basil Pesto
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 12
2 cups fresh basil leaves, packed
1/2 cup (50g/2oz) freshly grated Romano or
Parmesan-Reggiano cheese
1/2 cup extra virgin olive oil
1/3 cup pine nuts
3 garlic cloves, minced
Salt and freshly ground black pepper to taste
1. Place the basil leaves and pine nuts into a food processor and pulse several times. Add the garlic and cheese, and pulse several more times. Scrape down the sides of the food processor with a spatula.
2. While the food processor is running, slowly add the olive oil in a steady stream. This will help emulsify the oil and keep it from separating. Occasionally stop to scrape down the sides of the bowl.
3. Stir in salt and freshly ground black pepper. Keep in fridge, covered with plastic wrap, touching the basil (helps it stay green).
4.
Nutritional Information (per serve) Calories: 83 | Protein: 2.3g | Carbs: 0.8g | Fat: 8.1g
Kick Start/Victory Phase – As a fat portion (ie add to meat, veggies etc)
Momentum Phase – As above
How to incorporate:
40 Day MAX Fat Burn Challenge
Snacks/Sides
60
Beetroot Dip
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 2 as a Snack/4 as a Sauce or Side
2 medium (240g/8.5 oz) raw beetroot, root and
stem trimmed
2 tsp cumin
2 garlic cloves, crushed
1 tsp olive oil
1/2 cup low fat Chobani natural Greek yoghurt
Pinch of salt
All Phases – As a Snack, or Side/Sauce for meat or chicken
Nutritional Information (per serve, dip only, as a snack - halve counts if using 4 serves as a sauce/side)
Calories: 133.4 | Protein: 8.8g | Carbs: 11.6g | Fat: 5g
How to incorporate:
1. Place the unpeeled beetroot in a medium saucepan and cover with plenty of cold water. Cover with a
tight-fitting lid and bring to the boil over high heat. Remove the lid, reduce heat to medium and cook for
25 minutes or until beetroot is tender when tested with a skewer. Drain and set aside for 15 minutes or
until cool enough to handle.
2. Put on rubber gloves to avoid staining your hands and peel the beetroot. Set aside for 1 hour or until
cooled to room temperature.
3. Meanwhile, place the cumin and garlic with the olive oil in a medium non-stick frying pan over medium
heat. Cook, stirring constantly, for 30 seconds or until fragrant. Remove from heat and set aside.
4. Cut the beetroot into large pieces, place in the bowl of a food processor or blender and process until
smooth. Add the yoghurt, garlic and cumin, and process until well combined. Taste and season with salt.
5. Serve with vegetable sticks.
40 Day MAX Fat Burn Challenge
Snacks/Sides
61
Cherry Ripe
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 1
75g (2.5 oz) frozen pitted cherries
1 serve chocolate whey protein powder
2 tbsp natural low fat yoghurt
1 tsp flax meal
water to mix
3. Combine a small amount of water with protein powder in a bowl and mix to a thick consistency
4. Add cherries, top with yoghurt and sprinkle with flax meal
Nutritional Information (per serve) Calories: 208 | Protein: 23.5g | Carbs: 14.4g | Fat: 4.6g
Kick Start/Victory Phase – As is for a Snack, or Breakfast
Momentum Phase – As is for a Snack
How to incorporate:
40 Day MAX Fat Burn Challenge
Snacks/Sides
62
Choc Chip Peanut Butter Balls
© www.40DayMAXFatBurn.com - All rights reserved.
Makes 16 – 1-2 balls per serve
1/2 cup natural peanut butter 3 tbsp coconut oil
1/3 cup dark chocolate chips 1 1/2 cups rolled oats
1/2 cup choc (or vanilla) protein powder 1/2 cup low fat milk (or almond milk) 1/4 cup stevia (if needed – I didn’t need this additional sweetener in mine)
1. Add peanut butter, coconut oil, and chocolate chips to a saucepan and heat on low until melted.
2. In a large bowl, add oats, and milk. 3. Pour the peanut butter chocolate mixture into the oats, stir in protein powder and
stevia (if using), and mix well. 4. Form 16 balls and place in a container. 5. Refrigerate until hardened and enjoy!
*For a slight twist, you can roll in coconut if desired **Serving size – Use hunger/individual requirements as a guide. If you’re on the shorter side, stick to 1 ball as a serve. As they contain fat, they are quite satisfying.
Kick Start/Victory Phase – As is, as a snack
Momentum Phase – As is, as a snack
How to incorporate:
40 Day MAX Fat Burn Challenge
Snacks/Sides
63
Choc Monkey Protein Bars
© www.40DayMAXFatBurn.com - All rights reserved.
Makes 16 1 ripe banana mashed
1.5 cup oats
½ cup shredded coconut
½ cup almond meal
½ cup dark choc chips
2 tbsp. flaxseed meal (or LSA)
½ cup sugar free maple syrup
½ cup *natural peanut butter (or your
preferred nut butter)
**2-4 scoops chocolate protein powder
½ cup melted coconut oil
* sub any nut butter for peanut butter
**Use appropriate amount according to how
wet/dry your mixture is
1. Mash the banana in a large mixing bowl
2. Add remainder of ingredients and mix well
3. Line a baking tray with baking paper and press mixture into tray until about half an inch
high
4. Set in freezer for a couple of hours, then cut into 16 equal sized bars
5. Wrap individually and keep in fridge for an on the go snack
Nutritional Information (per serve) Calories: 239 | Protein: 7.2g | Carbs: 13.2g | Fat: 16.7g
Kick Start/Victory Phase – 1 bar, 2 x week max
Momentum Phase – 1 bar, 3 x week max
How to incorporate:
40 Day MAX Fat Burn Challenge
Snacks/Sides
64
Lemon Berry Cheesecake Serves 8
2 eggs
1/3 cup semolina
¼ cup self-raising flour
¼ cup buttermilk
2 tsp. finely grated lemon rind
200g (6.75oz) low fat cottage cheese
250g (8.25oz) extra light/non-fat spreadable
cream cheese
Stevia, or other sugar substitute equivalent
to ¾ cup sugar
200g (6.75oz) fresh or frozen blackberries
(choose your preferred berry or whatever is
in season)
1. Preheat oven to moderately slow (160° C/320 F)
2. Grease 20cm round spring form tin; line base with baking paper. Place tin on oven
tray.
3. Beat cheeses, rind and sugar in a medium bowl with an electric mixer until smooth;
beat in eggs, one at a time. Stir in semolina and sifted flour, then buttermilk.
4. Pour mixture into tin, sprinkle with blackberries; bake about 1 hour. Cool
cheesecake in oven with door ajar.
5. Refrigerate cheesecake for 3 hours or overnight.
6. Dust with sifted icing sugar if desired (not suitable to freeze or microwave).
Kick Start/Victory Phase – Not suitable
Momentum Phase – As a dessert with a Kick-Start Main Meal or just have a piece as a treat!
Nutritional Information (per serve)
Calories: 163 | Protein: 9.4g | Carbs: 16.2g | Fat: 3.6g
How to incorporate:
© www.40DayMAXFatBurn.com - All rights reserved.
40 Day MAX Fat Burn Challenge
Snacks/Sides
65
Lemon Coconut Bliss Bombs
© www.40DayMAXFatBurn.com - All rights reserved.
Makes 20
1/2 cup coconut oil
3/4 cup puffed rice
3/4 cup whey protein, vanilla
2 tsp lemon extract
1/4 cup *sugar free maple syrup
1 tsp lemon zest
2 tbsp lemon juice
1/2 cup unsweetened shredded coconut
1. Mix together everything except for the shredded coconut, in a large bowl
2. Roll into 20 balls
3. Place coconut on a shallow plate and roll each ball in coconut.
4. Store in a sealed container in the fridge or freezer (can be eaten straight out of the freezer)
*You can use pure maple syrup, however the counts will change slightly
Nutritional Information (per ball) Calories: 86.2 | Protein: 4.3g | Carbs: 2 | Fat: 6.8g
Kick Start/Victory Phase – As is, 2 balls per snack
Momentum Phase – As is, 2 balls per snack How to incorporate:
40 Day MAX Fat Burn Challenge
Snacks/Sides
66
Low Carb Honey Nut Cookies
40 Day MAX Fat Burn Challenge
Snacks/Sides
© www.40DayMAXFatBurn.com - All rights reserved.
Makes 12 (2 per serve) 1 cup almond meal
2 tbsp butter 1.5 tbsp honey 1/2 tsp vanilla
pinch of cinnamon
1/2 tsp baking powder 5 tsp (or to taste) of Stevia powder or sweetener of choice 1 egg white 1/3 cup of cashews
1. Preheat oven to 150C/300F. Mix together almond meal, sweetener, cinnamon, baking powder and nuts
2. Melt butter and honey together.
3. Add egg white, vanilla, and the butter and honey mix into the almond meal mixture. Stir until blended.
4. Line a baking tray with baking paper. Drop spoonfuls of dough (it will be sticky, try spraying hand with spray oil to help with this) to make 12 cookies. Flatten dough and bake for approximately 12-14 minutes until just golden
5. Allow to cool completely before storing in an airtight container
Nutritional Information (per cookie) Calories: 88.1 | Protein: 2g | Carbs: 3.9g | Fat: 7.3g
Kick Start/Victory Phase – Eat 2, or 1 with a small cappuccino as a snack
Momentum Phase – As above
How to incorporate:
67
Mocha Nut Protein Balls
40 Day MAX Fat Burn Challenge
Snacks/Sides
© www.40DayMAXFatBurn.com - All rights reserved.
Makes 16 balls/Serves 1-2 balls per serve
1 cup natural almond butter
1 1/3 cups low carb whey protein powder
2 tbsp. flax meal
A shot of cooled espresso (or can use instant coffee,
dissolved in water)
Stevia to taste (if additional sweetener is required)
2 tbsp. crushed walnuts
1. Put almond butter, protein powder, flax meal into a large bowl and mix with a spoon.
2. Gradually add a little of the cooled espresso coffee one tablespoon at a time until firm but crumbly, like
cookie dough.
3. Roll into individual balls and roll in crushed walnuts (dip in remaining coffee to help the walnuts stick).
4. Keep in fridge.
*Notes: The exact ratio of ingredients will depend a little on the kinds of protein powder and almond butter you use, also
taste. I used BNRG Whey Protein in Cafe Mocha flavour which tastes great, and you can get from the ASN store (Use code
‘idealbodies’ to get 10% off).
Vanilla and chocolate flavours work great as well. Also, I didn't have to add any further sweetener as the protein powder was
sweet enough. These balls are soft at room temperature so you can’t throw them in a bag and expect that they will hold their
shape.
All phases – as a snack (choose 1 or 2 depending on hunger)
Nutritional Information (1 ball) Calories: 138 | Protein: 8.5g | Carbs: 2.1g | Fat: 10.6g
How to incorporate:
68
Peanut Butter Chocolate Protein Balls
40 Day MAX Fat Burn Challenge
Snacks/Sides
All phases – as a snack (choose 1 or 2 depending on hunger)
Makes Approximately 16 balls – serving size 1-2
1 cup natural peanut butter 1 and 1/3 cups low carb whey
protein powder 1 teaspoon vanilla extract
2 tbsp. crushed peanuts A little water, if needed Stevia to taste (if additional sweetener is required)
1. Put all the ingredients in a mixing bowl and mix all at once – I just mix with a spoon. 2. When firm but crumbly, like cookie dough, roll into individual balls, and roll in crushed
peanuts.
Nutritional Information - per serve (1 ball) Calories: 138 | Protein: 9.6g | Carbs: 3g | Fat: 9.3g
The exact ratio of ingredients will depend a little on the kinds of protein powder and peanut butter you use, also taste. I used BRNG Whey Protein in Double Choc flavour which tastes great, and you can get from the ASN store. (Use code ‘idealbodies’ to get 10% off). Vanilla and other flavours work great as well. If the peanut butter has more oil (natural
peanut butters will vary quite a bit in the amount of oil), you'll probably need more protein
powder. Also, I didn’t have to add any further sweetener as the protein powder was sweet
enough. These balls are soft at room temperature so you can't throw them in a bag and
expect that they will hold their shape.
© www.40DayMAXFatBurn.com - All rights reserved.
How to incorporate:
69
Spinach Dip
40 Day MAX Fat Burn Challenge
Snacks/Sides
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4 (approx. ½ cup)
2 tsp olive oil
2 garlic cloves, finely chopped
2 tsp ground cumin
150g/5oz baby spinach leaves
1.5 cups Natural Low fat yoghurt
80g/2.8oz low-fat feta, crumbled
2 green onions, trimmed, sliced
2 tbsp chopped fresh dill
*Vegetable sticks or pita chips to serve
(depending on phase)
1. Heat the oil in a non-stick frying pan over medium-high heat. Add garlic, cook for 1
minute or until aromatic. Add cumin and cook for 30 seconds. Add spinach. Cook,
tossing the spinach for 3 minutes or until wilted. Set aside to cool slightly. Finely
chop.
2. Combine spinach mixture, yoghurt, feta, onion and dill in a serving bowl. Season
with pepper. Cover and store in fridge for 1 hour to allow the flavour to develop.
Serve with vegetable sticks (kick start phase) or pita chips (momentum phase).
Kick Start/Victory Phase – as is, with vegetables sticks for dipping (ie carrot, celery, zucchini)
Momentum Phase – as above, or with a few baked pita triangles
Nutritional Information for dip (per serve) Calories: 141 | Protein: 10g | Carbs: 5.8g | Fat: 7g
How to incorporate:
70
White Chocolate Cranberry Bars
40 Day MAX Fat Burn Challenge
Snacks/Sides
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 16
1/2 cup natural peanut butter 1/2 cup honey
2 cups whey protein - vanilla 1 cup oats
2 tbsp low fat milk (approx - add more if needed) 1/4 cup Reduced Sugar Craisins 1/3 cup (50g) white chocolate, melted Chopped craisins, for topping
1. In a large mixing bowl, mix together the peanut butter and honey until smooth. Add the whey protein and oats and stir together until it starts to come together. Add in the milk and mix until it forms a dough.
2. Add in the craisins and mix (clean hands works best) until combined. 3. Press dough into a baking pan lined with baking paper, until even.
4. Melt the white chocolate in the microwave in 30 second increments. Using a fork,
drizzle the white chocolate over the dough, then place additional chopped craisins
on top.
5. Place dough in the fridge for 30 minutes until set. Remove from fridge and cut into 16 bars. Wrap bars individually or place in resealable container and store in the freezer (recommended) or fridge (will last about a week).
Kick Start/Victory Phase – Not suitable, or on Bonus Carb Days as a snack
Momentum Phase – As is, once day max
How to incorporate:
Nutritional Information (per bar) Calories: 209 | Protein: 14g | Carbs: 24.9g | Fat: 6.3g
71
Vegetarian
Baingan Bharta (Eggplant Curry)
40 Day MAX Fat Burn Challenge
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 2
2 large eggplants
2 tbsp vegetable oil
2 tsp cumin seeds
2 medium onions, thinly sliced
2tbsp ginger garlic paste (I just used equal
parts of crushed garlic and crushed ginger)
2 tbsp curry powder
2 tomatoes diced
1 cup plain low fat Greek yoghurt
2 green chilli peppers, finely chopped
1 tsp salt
½ bunch fresh coriander, finely chopped
1. Preheat oven to 230° C/445 F.
2. Place eggplants on a medium baking sheet. Bake 20-30 mins in the preheated oven until tender.
Remove from heat, cool, peel, and chop.
3. Heat oil in a medium saucepan over medium heat. Mix in cumin seeds and onion. Cook and stir
until onion is tender.
4. Mix ginger garlic paste, curry powder, and tomato into the saucepan, and cook for about 1
minute.
5. Stir in yoghurt. Mix in eggplant and chilli, and season with salt. Cover, and cook for 10 mins over
high heat.
6. Remove cover, reduce heat to low and continue cooking about 5 mins. Garnish with coriander to
serve.
Kick Start/Victory Phase – Only suitable for vegetarians
Momentum Phase – As is
Nutritional Information (per serve) Calories: 382 | Protein: 15.3g | Carbs: 29.3g | Fat: 20.2g
How to incorporate:
72
Cauliflower Crust Pizza
40 Day MAX Fat Burn Challenge
Vegetarian
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
2 1/2 cups cauliflower, grated (about 1/2
large head)
1 large egg, beaten
1 1/4 cups grated low-fat mozzarella cheese
2 tbsp grated parmesan cheese
Non-stick spray
1/4 cup tomato/pasta sauce
1 cup grape/cherry tomatoes
2 cloves garlic, sliced
1/4 teaspoon crushed red pepper flakes
Salt and freshly ground black pepper
1. Line a baking tray with baking paper, and preheat oven to 215ºC (420F) 2. Grate the cauliflower using a box grater until you have two cups of cauliflower
crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool
3. Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. Once combined, pat into a 25cm round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden
4. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes.
Nutritional Information (per serve) Calories: 230 | Protein: 21.3g | Carbs: 7.8g | Fat: 11.3g
Kick Start/Victory Phase – As is
Momentum Phase – As is, plus have a fruit salad for dessert
How to incorporate:
73
Mashed Pea Fritters
40 Day MAX Fat Burn Challenge
Vegetarian
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
2 cups frozen peas
2 eggs
1 cup wholemeal self-raising flour
1/2 cup skim milk
100g/3.5oz reduced fat feta, crumbled
Salt and pepper
Olive oil spray
100g/3.5oz Chobani Fat-Free Yoghurt
1. Cook the peas in a saucepan of boiling water for 2 minutes or until tender. Refresh under cold running water, drain well. Use a potato masher to crush until a coarse paste forms.
2. Whisk the eggs in a bowl. Gradually add the flour and milk, in alternating batches, stirring until combined. Add the peas and feta and stir to combine. Season with salt and pepper.
3. Spray a large non-stick frying pan with olive oil spray. Place over a medium heat. Pour 4 x 1/4 cupfuls of batter into the pan and cook for 2-3 minutes or until golden underneath and bubbles appear on the surface. Turn and cook for a further 1-2 minutes or until cooked through. Transfer to a plate and cover with foil to keep warm. Repeat in batches with remaining batter.
4. Divide fritters among serving plates. Top with a dollop of yoghurt and serve.
Kick Start/Victory Phase – Only suitable for vegetarians
Momentum Phase – As is
How to incorporate:
74
Momentum Phase Pita Pizza
40 Day MAX Fat Burn Challenge
Vegetarian
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
4 small wholemeal pita breads
1/2 onion, diced
1 capsicum, diced
2 tomatoes, diced
1 cup freshly grated tasty cheese (1/4 cup
per pizza)
4 field mushrooms, sliced
8 tbsp. tomato pizza sauce
1. Preheat oven to 180C/350F
2. Top each pita bread with 1-2 tbsp. pizza sauce, and cheese, then with a handful each of the veggies **
3. Cook the pizza's in the oven for approximately 10 minutes or until cheese is melted and veggies are cooked **To increase the protein count, add 100g lean cubed bacon or chicken at step 2.
Nutritional Information (per serve) Calories: 280 | Protein: 16g | Carbs: 21.8g | Fat: 13g
Kick Start/Victory Phase – Not suitable
Momentum Phase – As is, can add extra protein as stated above
How to incorporate:
75
Moroccan Summer Salad
40 Day MAX Fat Burn Challenge
Vegetarian
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 5
1 cup dry couscous
1.5 cups chopped cucumber
1/3 cup chopped dates
1/4 cup light feta cheese
2 tbsp chopped fresh mint
1/2 cup chopped red onion
1/3 cup chopped red capsicum (pepper)
Dressing:
2 tbsp olive oil
3 tbsp white wine vinegar
1 tbsp honey
2 tbsp lemon juice & 1 tsp lemon zest
2 tbsp balsamic vinegar
1/2 tsp chili powder
1. Boil 2 cups of water. Once boiling, add the dry couscous and remove from heat
with the lid left on. Let sit for approx 5-10 mins or until all liquid has been absorbed.
2. Mix all the dressing ingredients together – set aside. 3. Fluff couscous with a fork and add it to the cucumber, dates, feta, mint, onion and
capsicum, then top with dressing. 4. Put in the fridge and chill for 30 minutes. Can be made a day ahead.
Nutritional Information (per serve) Calories: 263 | Protein: 8.5g | Carbs: 39.3g | Fat: 7.8g
Kick Start/Victory Phase – Use only if vegetarian
Momentum Phase – As is, for any main meal – non-vegetarians could add a
small serve of chicken or lamb
How to incorporate:
76
Parmesan Quinoa Bites
How to incorporate:
40 Day MAX Fat Burn Challenge
Vegetarian
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 4
3 cups cooked quinoa, cooled
4 large eggs
2 green onions, chopped
2 cloves garlic, minced
1 cup grated parmesan cheese
6 tbsp coriander (cilantro), chopped
4 tbsp almond meal
1/2 tsp sea salt
1/4 tsp black pepper
1 tbsp lemon juice
2 tsp olive oil
1. Preheat oven to 180C/350F.
2. Mix all ingredients together in a bowl.
3. Using mini muffin pans, scoop a heaped tablespoon into each muffin hole. Bake for 20 minutes, serve hot.
Nutritional Information (per serve) Calories: 403 | Protein: 22.6g | Carbs: 30.7g | Fat: 20.5g
Kick Start/Victory Phase – As a main meal for vegetarians only
Momentum Phase – Breakfast/or main meal for vegetarians
77
Roasted Vegetable Quinoa
40 Day MAX Fat Burn Challenge
Vegetarian
© www.40DayMAXFatBurn.com - All rights reserved.
Serves 10
2 cups dry quinoa (rinse and drain first)
4 cups no added salt vegetable stock
2 medium onions, chopped into cubes
400g/14oz butternut pumpkin/squash, cubed
1 capsicum, seeded & chopped into cubes
2 tbsp oil
1 tsp salt
1 tsp pepper
1 tsp dried rosemary (or 1 tbsp fresh)
1 cup feta cheese
Zest and juice of 1 lemon
2 tbsp oil
1. Preheat oven to 220 degrees C/425 degrees F
2. Rinse and drain quinoa. Combine in a medium sized pot with the vegetable stock over
medium/high heat. When it comes to a boil, reduce the heat to low and simmer with the lid
on. Quinoa should be cooked in about 15 minutes. Broth with be absorbed and it will be fluffy.
Remove from heat
3. Place veggies in an oven safe dish. Drizzle with the oil, add the salt, pepper, rosemary and toss
until coated. Place in the oven and cook for approx 30 minutes, tossing halfway through the
cooking time. When veggies are slightly browned and fork tender, they are ready
4. Mix the cooked quinoa and roasted vegetables. Then add in the lemon juice and lemon zest.
Once cooled, fold in the feta cheese. Serve warm, or put in the fridge to cool to serve cold.
Nutritional Information (per serve) Calories: 265 | Protein: 10.7g | Carbs: 28.3g | Fat: 11.5g
Kick Start/Victory Phase – Only if vegetarian you may use this in Kick Start Phase
Momentum Phase – As is (vegetarians and non-vegetarians)
How to incorporate: