Body Transformation

You are off to a great start, don't stop now.

On to week two out of six week, how's it going? Liking it?

How did you get on with the ground rules to help you along your road to success.

  1. Did you keep that log each day. Did you stick to the plan every day? How many meals did you miss? How did you feel throughout the week? Was your mind clearer? What about sleep, did it change towards the end of the week?

  2. We hope you kept your exercise ghoing. Did you feel you had more energy?

  3. Did you take those photos? You might be feeling results alread, can you see a difference in this weeks photos?

  4. The tape never lies. Take those measurements again and see what has been happening.

Remember, we are here to help you through this. Call and talk to us if you have any problems, with detail in the programme or just mentally struggling to get through to the end.

CFI Kitchen – Fried Eggs & Sweet Potato Hash

CFI Kitchen – Fried Eggs & Sweet Potato Hash

MONDAY

Breakfast – Fried Eggs & Sweet Potato Hash

Makes breakfast for two. Approximate cooking time: 35 minutes. 

Ingredients 

  • 2 tbs coconut oil

  • 1 medium sweet potato

  • 1/2 an onion, diced

  • 3 gluten free sausages, sliced

  • 1 medium pepper, diced

  • 4 eggs

  • Pepper to taste

Instructions

  1. In a large skillet, heat coconut oil over medium heat.

  2. Add the onions and sweet potatoes, and sauté for 5 minutes. 

  3. Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened. 

  4. Add bell peppers and 1 tbs of water. 

  5. Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently. 

  6. Meanwhile, fry eggs in coconut oil. 

  7. Season with freshly ground black pepper and serve over sweet potato hash.

Lunch – Taco Salad

Makes plenty for two with leftover. Approximate cooking time: 10 minutes. 

Ingredients 

  • 450g lean ground beef or turkey

  •  2 tbs chili powder

  • 1 tsp garlic salt

  • 1 tsp cumin

  • 1/2 tsp oregano 

  • 3/4 cup water

  • 1/2 an onion, diced

  • 1 medium tomato, diced

  • 3 romaine hearts

  • 1 can black olives, 

  • Sliced 1 avocado

  • Fresh corriander

  • 1 small jar of salsa

Instructions 

  1. Heat medium skillet over medium-high heat. Add beef or turkey and onion to pan. Cook for about 10 minutes, or until browned.

  2. Add chili powder, garlic salt, cumin, oregano,  and water, and let simmer for 5 minutes more.

  3. Meanwhile, wash lettuce and tear onto two plates (save some for leftovers). 

  4. Top with meat, sliced avocado, black olives, tomatoes, corriander and salsa.

Dinner –Salmon Cakes with Mango & Corriander Salsa

Ingredients (Salmon Cakes)

  • 4 salmon fillet (skinless, with bones removed)

  • 2 eggs

  • 1 Jalapeño pepper, minced

  •  2 Tbs coconut flour

  • coconut oil

Ingredients (Salsa)

  • 1 large ripe mango

  • 4 Tbs chopped cilantro

  • 1/2 cup red onion, minced

Instructions

  1. Check salmon carefully to be sure all bones have been removed. Chop into a fine dice and set aside.

  2. Beat eggs in a large bowl. Mix in coconut flour, salt, and pepper.

  3. Mince Jalapeño and add to the egg mixture. Add the salmon and combine completely.

  4. Warm a skillet over medium-high heat, and add coconut oil when pan is hot.

  5. Test the pan to be sure it is hot by dropping a tiny portion of salmon mixture in the panit – should sizzle immediately.

  6. Add the salmon mixture to the coconut oil in small (3”) cakes and fry until they are golden brown on the outside, and cooked pink on the inside (a minute or two on each side). Let the cakes rest on paper towels when taken out of the pan to absorb any extra coconut oil.

  7. Meanwhile, prepare salsa by combining diced mango, red onion, and cilantro in a bowl. Drizzle with olive oil and add sea salt to taste. Serve on top of salmon cakes.