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.

SATURDAY

Breakfast – Banana Almond Pancakes with Chicken Sausages

Makes breakfast for two. These are fairly low in protein, so we recommend adding some protein to this breakfast. Approximate cooking time: 25 minutes. 

Ingredients 

  • 2 bananas

  • 1 egg

  • 1-2 tbs almond butter 

  • Fresh blueberries

  • 1/4 cup walnuts, chopped 

  • 1 tsp coconut oil 

Instructions 

  1. Mash bananas in a bowl. 

  2. Add the egg and almond butter, and whisk until well blended. 

  3. Heat a large non-stick pan over medium heat along with a small amount of coconut oil. 

  4. Pour small discs of batter onto the hot pan (around 3-4” around). They’ll be easier to flip if you keep them from the edges of the pan. 

  5. Add blueberries and walnuts as the pancakes cook on one side. Flip when batter loses its “tackiness” around the edges. 

  6. Cook other side slowly over medium heat until fully cooked. 

  7. Reapply oil to the pan after each round of pancakes. 

 

Lunch – Leftover Coconut Chicken

 

Dinner – Bangers & Mash Served With Savoy Cabbage

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

Ingredients

  • 2 tbsp coconut oil, plus some for the pan

  • 8 gluten free sausages (10 if feeding a man too)

  • 4 medium sweet potatoes

  • Salt & pepper to taste

Instructions

  1. Melt 1 tsp oil in a saucepan over medium heat. Place sausages in pan and cook for 15 minutes or so, turning frequently.

  2. While sausages are cooking, place the potatoes in a pan to boil for about 10 minutes or until soft.

  3. When potato is cooked, add oil, salt and pepper and mash until creamy.

  4. Serve sausages on the mash and dish up with savoy cabbage, pour the fat from sausages as a gravy.