Body Transformation

You are in the flow now, let's keep it going!

We are now in to week three out of six and you should now be settled into a new routine. The portion sizes will seem right. The fact that there are no chips is not worrying you anymore and aren't you getting any cravings for dairy, in particular, cheese?

We hope you are still keeping track of your success.

  1. The daily log?

  2. A record of your exercise ghoing. What and when?

  3. Have to taken a second set of photos yet? Can you see a difference in this weeks photos?

  4. Take those measurements again and see what has been happening and shout out your results.

It may be gettign easier, however, we are still here to help. 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.

FRIDAY

Breakfast – Western Omlette

Makes breakfast for two. Add a spoonful of salsa for more flavour. Approximate cooking time: 25 minutes.

Ingredients

  • 4 eggs

  • 1 tsp coconut oil

  • 1/2 yellow onion, diced

  • 1 bell pepper, diced

  • 1 medium tomato, diced

  • 1 cup spinach

  • 250g ham, cooked and diced

  • Sea salt and fresh ground black pepper to taste

Instructions

  1. Wash and chop vegetables. Set aside.

  2. Crack eggs into small bowl and beat well. Set aside.

  3. Heat non-stick pan over medium heat. When hot, add coconut oil to pan.

  4. Pour half of the beaten eggs into the skillet and coat the bottom of the pan. When the egg has partially set, scrape the edges and tip the pan so that the uncooked egg at the top can spread to the hot cooking surface of the skillet.

  5. Immediately after, add half of the vegetables and ham to one half of the omelet and continue to cook until the egg is almost fully set.

  6. Using a spatula, fold the empty half over top of the ham and veggies. Cook for 2 minutes longer, then serve.

  7. Repeat the process with the remaining ingredients to make the second omelet.

Lunch – Leftover  Chili

Dinner – Cauliflower Pizza

Makes dinner for 2 with leftovers for lunch. Approximate cooking time: 45-50 minutes. Serve with green salad.

Ingredients

  • Large cauliflower, grated

  • 2 eggs

  • 225g mozarella

  • 1/2 tsp garlic powder

  • Tomato sauce for pizza topping 

  • 110g goats cheese

  • 1/4 green pepper

  • 1/2 red pepper

  • 4-6 chestnut mushrooms

  • Pepperoni

  • 5-6 green olives, sliced

Instructions

  1. Preheat oven to 180°.

  2. Grate the cauliflower and steam until soft, leave to cool slightly.

  3. Beat eggs, finely chop mozarella. In a blender mix cauliflower, mozarella, eggs and any seasoning at medium speed until a dough like paste forms.

  4. Top a baking sheet with parchment paper and add a little olive oil tpo prevent sticking. Add pizza dough and spread out to form a circle. The base should be about 1 cm thick.

  5. Place in the oven and bake for 20-25 minutes until cooked through and golden brown around edges. Remove from oven and flip to cook underside for a further 10 minutes.

  6. Add tomato sauce and toppings of choice.

  7. Place back in oven and cook for 10-15 minutes until the cheese has melted.