Body Transformation

Over half way. Feeling good?

We are now in to week four out of six and the results of all your hard work should be showing.

Keep on top of your recording of each week.

  1. The daily log?

  2. A record of how your exercise is going. 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 getting 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 – Summer Vegetable Frittata 

Makes 4 servings. Approximate cooking time: 35 minutes. 

Ingredients 

  • 1-1/2 tbs olive or coconut oil 1 courgette, diced 

  • 1/2 red bell pepper, diced 

  • 1/2 red onion, diced

  • 1 tbs fresh thyme

  • 1/2 tsp sea salt, divided 

  • 1/4 tsp freshly ground black pepper, divided 

  • 2 garlic cloves, minced 

  • 1 medium tomato, seeded and chopped 

  • 9 large eggs 

Instructions

  1. Heat coconut oil in a 10" oven-safe skillet over medium heat. When hot, add zucchini, pepper, onion, thyme, 1/4 tsp sea salt, 1/8 tsp pepper, and garlic. 

  2. Cover and cook until vegetables are tender (about 5-7 minutes), stirring occasionally. 

  3. Stir in tomato. Cook, uncovered, for 5 minutes more or until liquid evaporates. 

  4. Combine eggs and remaining salt and pepper and whisk until frothy. 

  5. Pour eggs over vegetable mixture and stir gently. Cover, reduce heat, and cook 15 minutes. 

  6. Meanwhile, preheat broiler to low. Finish frittata with 3 minutes under the broiler (until fully set). 

  7. Invert onto a plate, slice, and serve warm or cold. 

 

Lunch – Leftover Beef Stir-Fry Salad

 

Dinner – Coconut Chicken with Spinach

Makes dinner for two, with leftovers for lunch. Approximate cooking time: 20 minutes. 

Ingredients

  • 1 lb boneless, skinless chicken breasts 

  • 1/4 tsp sea salt

  • 1 egg

  • 2 tbs coconut oil 

  • 1/2 cup almond flour

  • 1/2 cup unsweetened shredded coconut 

  • 1 bag spinach

Instructions

  1. Mix almond flour, shredded coconut, and sea salt together in a bowl.

  2. Beat egg in separate bowl.

  3. Dip chicken breast in egg and roll in dry mixture.

  4. Heat a frying pan over medium-high heat and add coconut oil when hot. 

  5. Pan fry chicken until fully cooked. 

  6. Serve with spinach