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 – Sausage Stir Fry

CFI Kitchen – Sausage Stir Fry

WEDNESDAY

Breakfast – Sausage Stir Fry

Makes breakfast for two. Approximate cooking time: 20 minutes.

Ingredients

  • 1 tsp coconut oil

  • 1/2 yellow onion, diced

  • 260g gluten free sausages

  • 4 cups spinach

  • Dash of hot pepper sauce or garlic to give it extra flavour

Instructions

  1. Heat a skillet over medium heat, and add coconut oil when hot.

  2. Add diced onions and sauté until slightly translucent.

  3. Add sausage and cook until browned, tossing frequently.

  4. Add greens, reduce heat to medium-low, and cover.

  5. Serve when the greens are wilted and soft (about 5 minutes).

Lunch – Left over Salsa Verdee

Dinner –Bolognaise & Courgette Noodles

Makes enough for 8 people, so little dish for freezer. Approximate cooking time: 345 minutes.

Ingredients

  • 2 tbsp coconut oil

  • 2 onions, diced

  • 2 carrots , diced

  • 2 stalks celery, finely diced

  • 2 cloves garlic/Lazy garlic

  • 450g beef mince

  • 450g pork mince

  • 8 slices bacon

  • 1 cup coconut milk

  • 1 cup dry white wine *optional to drink the rest*

  • 1 tube tomato puree

  • Pepper to taste

Instructions

  1. MIn a large heated pan melt the coconut oil.

  2. Add the onion, carrot, and celery and saute until onion and celery are translucent.

  3. Add garlic and cook for a further minute.

  4. Add the beef, pork and bacon and cook until  browned.

  5. Add coconut milk, wine and tomato puree.

  6. Simmer over med heat for 20 minutes until the alcohol is cooked out.

  7. Serve over courgetti spaghetti.

Courgetti spaghetti

Makes 4 servings. Approximate cooking time: 31 minutes.

Ingredients

  • 4 courgettes (spiralized or finely peeled with potato peeler)

  • 12 garlic cloves, minced

  • 1 tsp olive oil

  • 1/4 tsp salt

Instructions

  1. Add oil to a large pan over medium-high heat. 

  2. Throw in the courgette speghetti (with minced garlic if you want some flavor). Cook for about 1-2 minutes. 

  3. Make sure that the courgette only cooks slightly, to preserve its fresh, crunchy texture. As it cooks, constantly toss them .

  4. Add salt if desired.