DAY 23                                                                                                             CALORIES

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THE FULL MONTY                                                                                         928

B

R            3 rashers of lean bacon or turkey rashers

E            3 slices of toasted bread

A            1/2 tin of beans

K            2 whole free range organic eggs

F             Tinned tomatoes 1 tin

A            Mushrooms lightly fried in water and garlic – 200g, 2 cloves garlic

S             Tomato juice and herb teas             

T                    

Grill the bacon, toast the bread, heat the beans through, poach the eggs, fry the mushroom in the garlic and serve.   This is great for post match morning.

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            TURKEY SANDWICHES                                                                              1198

L

U            2 slices of rye bread, 2 slices of Burgen or other whole grain bread

N            3 turkey breast fillets cooked in onion and garlic

C            Low fat cheddar cheese 50g

H            Mixed salad leaves 250g

                Low fat mayonnaise, home-made 2 egg yolks, 1 tablespoon olive oil or bought reduced fat mayo.

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RED LENTIL & BEEF CASSEROLE                                                             804

D            2 teaspoons of oil

I              1 onion chopped

N            2 crushed garlic cloves

N            200g of red lentils

E            1 1/2 pints of filtered water

R            2 vegetable stock cubes

1 red pepper, 1 yellow pepper, 2 courgettes, 2 carrots, 100g shiitake mushrooms

1 small aubergine

300g of prime trimmed beef steak mince

1 glass of red wine

Heat the oil in a large non-stick saucepan or pressure cooker.  Cook the onions, garlic and beef to seal in the flavour for around 5-7 minutes.  Add the lentils, water, stock and wine.  Bring this mixture to the boil, stirring to dissolve the stock and cook for a further 30 minutes; alternatively cook in the pressure cooker for 3 minutes and then remove from the heat.  Add the vegetables and cook until they and the meat are tender.

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S          CARROT CAKE (FOLLOW BANANA CAKE  RECIPE                          494

N         REPLACING BANANAS WITH CARROTS) (4 servings)         

A

C            Exactly the same as banana cake recipe but add carrots instead (see day 9 snack).

K

                                                                                                                      TOTAL:  3424

DAY 21                                                                                                             CALORIES

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B         BREAKFAST RICE                                                                                                    1016

R            1 Bowl of cooked brown rice per person with a mixture of the following ingredients:

E            Nuts and seeds                     75g

A            Desiccated coconut             20g

K            Pinch of nutmeg

F             Oat milk, rice milk, fruit juice or soya yoghurt              250ml

A            A mixture of dried, stewed and chopped fresh fruit

S

T        

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QUINOA, CASHEW NUT AND VEGETABLES                                                     922

L             175g of broccoli

U            1 courgette

N            1/2 red pepper

C            1 large carrot

H            100g of green beans

                2 sticks of celery

                1 leek

                100g of whole cashews

               200g of quinoa or other whole grain such as rice and lentils mixed

Sauce:

Juice of 1 whole lemon

Juice of 1 whole orange

1/2 tube of tomato puree

1 tsp of paprika, ginger, ground coriander, some grated lemon rind, pinch of nutmeg

Serve with 1/2 pot low fat humus ________________________________________________________________________

CHAR-GRILLED CHICKEN WITH SPICY, LOW FAT                           988

AND SUGAR FREE MARINADE.  SERVE WITH

BROWN RICE AND QUINOA (50% EACH)

D            Cook 500g long grain American rice  (You’ll use 350g now, 150g tomorrow)

I              Marinade sauce consisting of:

N            1 tablespoon of Worcester sauce

N            1 tablespoon of tamarind sauce                 

E            4 cloves of garlic                                      

R            1 tablespoon of olive oil.

                1 tablespoon of honey

                Mixed herbs

               1 teaspoon of chilli pepper

Place 3 chicken breast fillets into marinade overnight.   Grill and serve with rice and quinoa .

 Marinade not used can be heated up thoroughly and served as sauce with the rice

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FAT FREE MUFFINS WITH BLUEBERRIES                                            664

S

N             2 fat free muffins

A            1 punnet of fresh blueberries

C            200ml of low fat fromage frais mixed with 1 scoop of protein powder

K        

                            TOTAL:  3590

DAY 20                                                                                                             CALORIES

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SOAKED MUESLI                                                                                            981

B            113g rice flakes,   85g millet flakes

R            25g of mixed seeds (sunflower, linseed and sesame)

E            33g of mixed dried fruit – apricots 40g, prunes 30g and dates 30g

A            25g of mixed nuts (almonds, walnuts and brazils)

K            1 serving of whey protein

F            Mix the ingredients together and store in a glass airtight container.

A          Fill a bowl to the desired level and soak with filtered water for at least 15 minutes

S           or overnight.

T          Serve with rice milk, oat milk, soya milk or yoghurt.   Approx. 250ml per serving

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BEAN CURRY                                                                                                   904

L            1 pot of reduced fat coconut milk

U            200g of mixed sweetcorn and peas

N            500g of cooked beans (kidney, chickpeas, butterbeans)

C            2 cloves of garlic, 1 teaspoon coriander, 1 teaspoon cumin

H            Handful of fresh coriander

               4 onions

               1 tin of chopped tomatoes

               1 teaspoon of ginger

Fry the onions and garlic till soft, then add the spices, tomatoes and beans and heat through.

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AVOCADO AND TURKEY TORTILLAS WITHCUCUMBER,             1073

BLACK- EYED BEANS AND LIME JUICE.  SWEET POTATO

AND SPINACH BAKE WITH FILO PASTRY CRUST

D            1 avocado

I              3 large turkey breasts

N            6 tortillas

N            1/2 cucumber

E            1 tin of black-eyed beans

R            Juice from 2 limes

                2 sweet potatoes, 1 large packet baby spinach, filo pastry 1 packet

Fry the turkey in Mexican spices, cook the tortillas, serve with low fat fromage frais.  Stir the black-eyed beans in with refried beans and lime juice, heat through.  Chop the baby spinach and sweet potatoes, add an equal amount of soy sauce and balsamic vinegar, put mixture in a baking dish, put the filo pastry on top and bake for 30 minutes at 180-200.

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TINNED BLACKCURRANTS AND                                                             504

STRAWBERRY BIO ACTIVE YOGHURT

S

N            1 tin of blackcurrants in own juice 200g

A            1/2 pot of bio active strawberry yoghurt 250g

C            1 scoop of protein powder

K            Crunchy cereal 50g

TOTAL:  3462

DAY 19                                                                                                             CALORIES

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B         BANANA MILKSHAKE WITH SEPARATE                                               811

R         NON-WHEAT BREAKFAST CEREAL

E         WITH NON OR DAIRY MILK

A

K            1 banana

F             1 pint of milk (oat, rice, soya, or normal skimmed)

A            1 scoop of protein powder 30g

S             blended together

T

                1 LARGE  serving of non-wheat breakfast cereal with more non-dairy milk

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FENNEL, WATERCRESS, ORANGE SEGMENTS AND                         759

FRESH PARSLEY  Serve with oatcakes and chicken

L

U            2 chicken breasts

N            4 oatcakes

C            1 fennel root or chopped celery

H            250g watercress

                2 oranges, 100g fresh parsley

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CHINESE CHICKEN AND CASHEW NUTS                                             1301

D            2 chicken breasts thinly sliced

I              Freshly chopped ginger 40g

N            Freshly chopped garlic 2 cloves

N            2 handfuls of cashew nuts

E            50g of pineapple juice

R            Mixed vegetables of your choice 500g                      Beansprouts         100g

                1 tablespoon of soya sauce                                              Broccoli                 100g

                Chinese five spice (generous pinch)                            Carrots                   100g

                2 teaspoons of sesame oil                                                  Mushrooms          100g

                300g of noodles (rice or egg based                  

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            LOW FAT FROMAGE FRAIS WITH                                                           564

            ADDED FRESH STRAWBERRIES

S

N            1 pot of low fat fromage frais (250ml)

A            1 punnet of fresh strawberries

C

K 

                                                                                                                        TOTAL:  3435

DAY 17                                                                                                             CALORIES

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B         MACKEREL ON TOAST, ANY NON-WHEAT VARIETY                      996

R

E            1/2 packet of smoked peppered mackerel or 2 chicken breasts cooked in any way

A            2 slices of non-wheat toast, e.g. rye

K            Frozen peas, 6oz

F             Herbs and spices to taste

A

S

T

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SALAD NICOISE                                                                                              774

                400g of tuna in water, drained – if you like them add a few anchovies

                3 eggs – 1 whole and 2 whites

L            1 tablespoonful of capers

U            100g of cooked green beans

N            1 packet of celery

C            Dressing:

H            1 tablespoonful of flaxseed oil

                2 tablespoonfuls of vinegar (mix cider and balsamic)

                1 teaspoon of mustard

                1 clove of crushed garlic

                4 ripe tomatoes

Freshly ground black pepper to taste, serve with 195g of long-grain American brown rice 

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SPICED LOW SUGAR, LOW SALT BAKED BEANS,                                         1027

WITH GRILLED PILCHARDS AND GARLIC AND

MIXED LEAF AND TOMATO ORGANIC SALAD

D

I              1 large tin of pilchards or 2 tins of sardines with 2 cloves of garlic crushed on top

N            1 tin of beans with added spices and herbs

N            1 packet of organic salad leaves and tomatoes

E            Dressing to taste

R

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LOW FAT ICE CREAM OR TOFUTTI OR OTHER SOYA ICES           482

Serve with almond ratafias

S

N            These low fat ice-creams can be found in most supermarkets, as can almond

A            ratafias.   Use around 120g per serving.   Have with 2 apples.

C

K                                                                                                                 TOTALS:  3441

DAY 16                                                                                                             CALORIES

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B         LOW FAT COTTAGE CHEESE AND SMOKED                                       910

R         SALMON ON LOW FAT BAGELS

E

A            4 low fat bagels halved and toasted

K            1 250 ml pot of extra low fat cottage cheese

F             250g of smoked salmon

A            1 whole lemon

S             Freshly crushed black pepper

T            If this is too much save some for a snack later

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CRAB SALAD                                                                                                   970

               1 avocado

L            1 orange

U            1 packet of watercress

N            1 red pepper

C            1 tin of fresh crab

H            1oz prawns cooked

                1/2 cucumber

                Low fat dressing

                200g pearl barley, cooked

Cook the pearl barley, chop and combine the other ingredients.  Serve.

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GRILLED CHICKEN BREAST WITH LIME                                              812

AND CORIANDER YOGHURT

D            2 chicken breasts

I              2 whole limes

N            1 pot of low fat bio yoghurt

N            1/2Ib of new potatoes

E            Sprig of whole coriander

R            3 garlic cloves

Marinade the chicken breasts in the juice and zest of one whole lime and crushed garlic cloves.   Leave in fridge for at least an hour, ideally overnight.   Finely chop the coriander into the yoghurt and add the juice and diced flesh of the other lime, sprinkle paprika and turmeric on top.   Set aside.   Grill two chicken breasts turning frequently.  Serve with lime and coriander, yoghurt and new potatoes.

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FROZEN YOGHURT                                                                                       657

S             1.5 pot of plain bio active yoghurt

N            7 dried apricots diced finely

A            Roasted hazelnuts 45g

C

K            Put all the ingredients together and freeze.

                                                                                                                   TOTALS:  3349

DAY 15                                                                                                             CALORIES

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B         RYE OR MULTI-GRAIN TOAST WITH                                                      835

R         SARDINES AND GRILLED TOMATO

E

A            4 slices of rye bread

K             1 tin of sardines (200g) and 130g of grilled tomato

F             1/2 tin of baked beans

A         Toast the bread, warm the beans and sardines.  Serve

S

T        

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            BUTTER BEANS & BROCCOLI WITH ALMONDS & DUCK BREAST  987

L            1 duck breast, season with black pepper

U            175g of broccoli

N            1 tin of butter beans

C            75g of almonds

H            2 oranges

Roast the duck breasts on a bed of oranges.  Boil the broccoli.  Once the duck breasts are cooked, put the butter beans into the sauce and lightly fry on the cooker.  Remove and serve the duck breast, butter beans and broccoli, cover in juice.

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            SOUTHWESTERN BLACK BEAN SALAD                                          887

D            1/2 tin of chickpeas

I              1 can black or other beans, rinsed and drained

N            1/2 green pepper

N            1 cup of corn or another type of bean

E            1 chopped tomato

R            1/2 finely chopped red onion

3 tablespoons lime juice, 1 tablespoon canola oil

1 tablespoon white-wine vinegar

1 tablespoon soy sauce, 1 teaspoon sugar or honey

2 teaspoons chilli powder, 1 teaspoon garlic powder

Freshly ground black pepper

Hot pepper sauce to taste

Combine ingredients well and serve

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            CHOCOLATE BROWNIES                                                                                   580

100g of plain high cocoa organic chocolate

S             100g of pitted prunes

N             3 tbsp. water

A             4 egg whites

C             200g of light brown sugar

K             1 tsp. salt

1-2 tsp. vanilla essence

65g plain flour, 25g of chopped walnuts

Best post workout with protein source

Melt the plain chocolate in a bowl placed over a saucepan of simmering water.  Puree the prunes with the water in a liquidizer until smooth.  In a separate bowl mix together the prune puree, egg whites, sugar, salt and vanilla essence.  Add the melted chocolate and stir until smooth.  Fold in the sieved flour.  Spread the mixture into a lightly oiled 15cm square tin.  Sprinkle with the walnuts.  Bake at 180 for I hour. When cool cut into 4 squares. Don’t eat it all at once!   Have with a protein shake.

                                                                                                                             TOTAL:  3289