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 – Parsley Salmon and Poached Eggs

CFI Kitchen – Parsley Salmon and Poached Eggs

SUNDAY

Breakfast – Parsley Salmon and Poached Eggs

Cooks breakfast for 2. Approximate cooking time: 10 minutes.

Ingredients

  • 2 salmon fillets

  • 2 tsp parsley

  • 4 large handfuls of spinach

  • 4 eggs

  • 2 tbsp apple cider vinegar

  • Salt and pepper to taste

Instructions

  1. Bring water in a steamer to a simmer, cover salmon in parsley and place in the steamer, leaving room for spinach later.

  2. While salmon is cooking, poach the egg.

  3. When eggs are poaching (about 3-5 mins) add spinach to the steamer.

  4. When eggs are cooked, place them on a plate, add the cooked salmon and spinach.

Lunch – Leftover chicken vindaloo

Dinner – Primal Shepherds Pie

Makes dinner for 2 with leftovers for lunch. Approximate cooking time: 40-50 minutes.

Ingredients

  • Coconut oil for the pan

  • 450g. mminced beef

  • 2 onions, chopped

  • 2 carrots, sliced

  • 3 cloves garlic

  • 1 tbsp fresh rosemary

  • 1 tbsp fresh thyme

  • 2 tsp smoked paprika

  • 2 heaped Tbsp tomato puree

  • Salt and pepper to taste

Instructions

  1. Preheat oven to 180°.

  2. Heat oil in pan and add mince, onions, carrots and garlic to brown.

  3. Once the onion and carrot have softened and started to brown mix in herbs, smoked paprika, tomato puree, salt and pepper. Let it heat for another 5 minutes.

  4. While cooking make the cauliflower mash.

Ingredients

  • 1 large cauliflower

  • 1 tbsp coconut oil

  • 2 tbsp double cream

  • Salt and pepper to taste

Instructions

  1. Steam cauliflower until soft about 4-5 mimnutes.

  2. Place in a bowl and add the cream and oil, season with salt and pepper.

  3. Mash until mixture is a smooth and creamy consistency.

  4. Place on top of the mixture and pop in oven for 30-40 minutes until nicely browned.