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.

CFI Kitchen – Quick-cook Chive Scrambled Eggs & Bacon

CFI Kitchen – Quick-cook Chive Scrambled Eggs & Bacon

MONDAY

Breakfast – Quick-Cook Chive Scrambled Eggs & Bacon

Makes breakfast for two. Approximate cooking time: 8-10 minutes.

Ingredients 

  • Coconut oil for the pan

  • 4-5 slices bacon

  • 6 eggs 

  • Handful fresh chives

  • 4 spring onions

  • ChoppedSalt & pepper to taste

Instructions

  1. Melt coconut oil in pan over low heat. Add bacon.

  2. While bacon is cooking beat the eggs in a bowl.

  3. Add the chives and spring onions.

  4. When bacon is cooked remove from pan and add the egg mixture.

  5. Stir until scrambled and serve with the bacon.

Lunch – Leftover meatloaf

Dinner – Balsamic braised Short Ribs with Candied Carrots

Makes dinner for 6-8. Approximate cooking time: 4-6 hours.

Ingredients

  • 1/8 tsp granulated garlic

  • 1/8 tsp granulated onion

  • 1/8 tsp sage

  • 1/8 tsp paprika

  • 1/8 tsp rosemary

  • 1200g beef ribs

  • 1 tbsp coconut oil

  • 1 can tomato sauce

  • 1/2 cup balsamic vinegar

  • 6 cloves garlic, smashed

  • 4 medjool dates, pitted

  • Sliced spring onions for garnish (2)

Instructions

  1. Rub spice blend into meat.

  2. Melt coconut oil in a large pan over med- high heat and sear the ribs for 1-2 mins each side until slightly browned.

  3. Prehaet oven to 180°.

  4. Place the ribs, tomato sauce, balsamic vinegar, garlic and dates in a large ovenproof dish.

  5. Cover an cook for 4-6 hours, until meat is tender.

Candied carrots ingredients

  • 8 large carrots

  • 4 medjool dates, pitted and chopped

  • 2 tbsp coconut oil, meltedSea salt to taste

Candied carrots Instructions

  1. Preheat oven to 180°.

  2. Place the carrots and dates in an ovenproof dish and top with the melted oil, toss to coat and add salt if you wish.

  3. Bake for 20-30 minutes until the carrots are fork tender.