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.

THURSDAY

Breakfast – Omelet Muffins 

Makes 8 muffins. Approximate cooking time: 30 minutes. 

Ingredients 

  • Coconut oil or paper muffin liners 

  • 2 cups diced vegetables (Asparagus, peppers, onions, broccoli work well, but use what’s on hand)

  • 2 medium carrots, sliced

  • 8 eggs

  • 1/8 cup water 

  • 8oz cooked meat (ham or sausage) cut or crumbled into small pieces 

Instructions

  1. Pre heat oven to 180°. 

  2. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1” of water, so they do not scorch while baking. 

  3. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. 

  4. Pour mixture into the muffin cups. 

  5. Bake for 18-20 minutes. 

Lunch – Leftover Bun-less Burger With Salad

Dinner – Stir Fry Beef Salad 

Makes a light dinner for two with leftovers for lunch. Approximate cooking time: 15-20 minutes. 

Ingredients 

  • 500g steak, sliced into thin strips 

  • 2 tsp coconut oil 

  • 1 tbs coconut aminos (tastes like soy sauce) 

  • 1/2 onion, sliced 

  • 2 bell peppers, sliced 

  • Large handful sugar snap peas 

  • 2 medium heads lettuce of choice or the equivalent amount of mixed greens 

  • Balsamic vinegar 

  • Olive oil 

  • Sea salt

  • Freshly ground black pepper 

Instructions 

  1. Heat skillet over medium heat. Add the coconut oil as soon as the pan is hot. 

  2. Add sliced onions and sauté until they begin to soften and turn translucent. Stir often.  

  3. Turn the heat up slightly and wait about a minute for the pan to heat up. 

  4. Add the beef and the coconut aminos, and continue to stir often.  

  5. When beef is close to done (however you prefer it) add the bell peppers and peas.  

  6. Season with sea salt and freshly ground black pepper if needed.  

  7. Serve over chopped lettuce or mixed greens and drizzle with balsamic vinegar and olive oil to taste.