42DC

PRIMAL
ANCIENT NUTRITION PROTOCOL
MEAL PLAN
In our food world there is no fear or guilt – rather, there is a
means to unlock your body’s full potential.

The 42DC
Ancient Nutrition
Protocol Divides
Your Day’s Calories
Into 3 Meals!
For us, nutrition is not low fat, it is not low calorie. It is not
being hungry or feeling deprived. It’s nourishing your body
with real, whole foods so that you are constantly satisfied and
energized to live life to the fullest.

• Please ensure that you follow your meal plan exactly as it is

in order to achieve maximum results. For best results, get
this meal plan PERSONALISED to your requirements and
goals by contacting us on the Whatsapp numbers provided
below.

• Weekly Progress Report – Please take your inches and

weight every Monday morning before breakfast and send
them to us so that we can build your weekly log. Based
on this information and your weekly performance/ mood/
energy levels we will know better where we stand in terms
of progress at each step.

• If you have any additional questions or concerns pertaining

to your meal plan, kindly contact us at:

Nusrat: 0324-2286487
Roger: 0343-2399169
Amishah: 0343-1077999
How The
Primal
Protocol
Works With 3
Meals A Day
“If we could give every individual the right amount of
nourishment and exercise, not too little and not too much, we
would have found the safest way to health.” – Hippocrates

We’ve been told for years that the key to healthy eating,
weight loss and weight management is eating 5-6 mini
meals throughout the day, but is it right for everyone?

It was thought that eating small meals every few hours boosts
metabolism as your body burns energy when digesting food.
So, the more frequently you eat, the more calories you’ll burn.
Eating frequently also means that having a planned, healthy
meal every 2-4 hours will ensure you do not give into cravings
and cheat on your diet by keeping your body sugar balanced
throughout the day. However, there’s no actual proof that this
is true and in fact there have been studies that show that it all
boils down to how much you’re eating, not just how often.

But, eating small, frequent meals may also have a negative

effect as your body gets used to this constant supply of energy
which makes it less likely that your body will burn fat for
energy. Credits? Insulin. Every time you eat, insulin is released
so that it can deliver sugar from your bloodstream to your cells
(for energy) or to your liver/muscle for storage. Whatever sugar
is left is repackaged into a triglyceride and stored as fat. When
you’re continuously eating throughout the day your insulin
levels are constantly elevated, which makes your body more
readily store fat. According to ancient nutrition theorists and
Ayurveda, three meals a day is the ideal balance for healthy
digestion and proper assimilation of nutrients.
But, no one wants to get to the point of feeling hangry, and
you can easily keep hunger at bay as well as burn fat more
efficiently with three meals a day if you’re eating the right
combination of macronutrients. A substantial meal with a good
source of protein, healthy fats, lots of veggies and smart carbs
should easily keep you full for 4-6 hours. This will also help
keep your blood sugar balanced and allows you to complete
the first phase of digestion without adding more food into the
mix.

Additionally, daily meal prep will become less time consuming

and complicated as you’ll have less meals to compose. Above
all, each meal will become more interesting as you’ll have more
flexibility in terms of ingredients and their portions per dish!

The 42DC Primal Protocol brings you closer to a more

natural way of eating and living by exploring the benefits of
intermittent fasting over simple calorie deficits. This may just
be the perfect way for you to live too!

1. Remove all processed carbohydrates such as white bread

and rice, sugar, sugary drinks, commercial sauces and dessert
items from your kitchen. Replace these with more fulfilling
alternative such as black coffee, green tea, water bottles, green
vegetables, healthy fats and lean cuts of protein. Now you will
never have an option to binge on processed and packaged
high calorie foods.

2. Maintain a scrap book or daily/weekly log of how you feel,

what you did right and what you did wrong so that you have a
record of your process and we can refer to any given week as
need be.

3. DO NOT skip any of your 3 meals or compromise on your

recommended quantities or it will lead to snacking/ binging
later.

4. ‘Macro’ is an abbreviation for the term ‘macronutrients.

The 3 macros we will focus on in our meals are Protein, Fat
and Carbohydrate. Always check to see if each meal has one
portion of protein and one portion of fat. You will also add
your recommended allowance of COMPLEX Carbohydrates
to meal 1 and meal 2 along with protein and fat. To meal
3 you WILL NOT add Complex Carbohydrates but will use
only Fibrous Green Vegetables.

5. Replace MILK TEA and MILK COFFEE with green tea, black
tea and black coffee.
5. Replace MILK TEA and MILK COFFEE with green tea, black
tea and black coffee.

6. You may use Stevia to sweeten a meal/ drink if need be.

7. Stop snacking. Weight loss tends to do better when you

have fewer insulin spikes during the day. Unnecessary snacking
will slow down fat loss.

8. There will be an optional cheat meal once a week on

Saturday. Please skip meal 2 and cheat during the meal’s
duration! Ensure that you do not cheat at any other time during
the week.

9. Avoid alcohol consumption. Amongst other things, alcohol

is high in calories and consuming it slows down your metabolic
processes.

10. Most sauces that you can buy off a counter are high in
carbohydrate or sugar content. Stay away from Nando’s type
sauces, salad dressings, mayo, tomato sauce, BBQ sauce and
so on. Instead use mustard, low carb honey mustard, fresh
chilies, hot sauce/ tabasco sauce, vinegar, balsamic vinegar,
apple cider, lemon juice, soy sauce, herbs, local masalas and up
to 2 table spoons fat free yogurt for added flavor to meals.

11. Ensure you drink 3-4 liters of water every day and increase
water consumption further if needed during the upcoming
weeks!

12. In order to avoid skipping meals you can pre prepare your
daily/weekly meals and refrigerate or freeze them until they
need to be consumed. This might not be as satisfying an
option but it sure is the smart one! If you have a demanding
career and work around the clock, it is handy to have prepared
meals so you can reach for the right thing at the right time. An
example is to make a bunch of Kababs and freeze them, then
weigh and cook in your olive oil quantity when the time comes.
Macros
Meal 1 (Breakfast) Timing 9 AM Type High Carb Meal
Carb Quantity Protein Quantity Fat Quantity
Gluten Free Options: 1 Scoop Protein 2 Tea Spoon Peanut Butter
200g Chopped Mixed Fruit OR 80g Chicken/Fish OR 14 Almonds
OR 100g Banana + 2 Dates OR 5-7 Egg Whites OR 6 Walnut Halves
OR 80g Homemade Low OR 30 Pistachios
Others: Fat Greek Yoghurt/ Cottage OR 2 Tea Spoon Olive Oil
1/3 Cup Whole Grain Oats Cheese OR Olive Butter
OR 1.5 Slices Whole Grain OR 65g Avocado
Bread
OR 1/3 Cup Flour To Make
Whole Grain Roti

Meal 2 Timing 3 PM Type High Carb Meal

Carb Quantity Protein Quantity Fat Quantity
Gluten Free Options: 130g Chicken/Fish/Beef 2 Tea Spoon Peanut Butter
1/2 Cup Boiled Brown Rice OR 5-7 Egg Whites OR 14 Almonds
OR 1/2 Cup Boiled Quinoa OR 80g Homemade Low OR 6 Walnut Halves
OR 1/2 Cup Boiled Chick Fat Greek Yoghurt/ Cottage OR 30 Pistachios
Peas OR Beans Cheese OR 2 Tea Spoon Olive Oil
OR 1/3 Cup Lentils (these will OR Olive Butter
be measured uncooked) OR 65g Avocado
OR 200g Chopped Mixed
Fruit OR 150g Sweet Potato

Others:
1/3 Cup Whole Grain Flour
OR 1/3 Cup Uncooked Whole
Grain Pasta

Meal 3 Timing 9:30 PM Type Low Carb Meal

Carb Quantity Protein Quantity Fat Quantity
Berries (These Are Very Low 1 Scoop Protein 2 Tea Spoon Peanut Butter
Carb And Are The Only Fruit OR 130g Chicken/Fish/Beef OR 14 Almonds
You Are Allowed In Meal 3. OR 5-7 Egg Whites OR 6 Walnut Halves
OR 80g Homemade Low Fat OR 30 Pistachios
If You Are Unable To Find Greek Yoghurt/ Cottage OR 2 Tea Spoon Olive Oil
Berries, Please Only Use Cheese OR Olive Butter
Fibrous Vegetables To OR 65G Avocado
Compliment This Meal)
+
Fibrous Vegetables In
Unlimited Amounts (given in
list below)
• For those who are buying the Protein • We will not be using any processed or
Shake, please ensure you purchase a WHEY packaged meats. Organic or free-range
AMINO ISOLATE protein powder. We also meat and eggs are the best to use. Contact
recommend that you consume a multi-
Vitamin to support your immune system. • If you are working out at home ensure
Please contact Heal the World on +61 415 that you do not eat a meal up to 60 to 90
576 501 OR www.healtheworld.com.pk and minutes before the workout and 60 to 90
enter discount code ‘Nusrat10’ to get 10% minutes after your workout has ended. This
off on your order. is crucial for fat burn and eating anything
immediately will greatly alter and interfere
• Please purchase a Food Weighing Scale. with this process.
This is important as you need to weigh
your meat before cooking it. You must also • Have one serving of green tea or black
only use Measuring Cups and Measuring coffee just before you work out as a pre
Spoons to measure your quantities of work out boost. This will also help speed up
carbohydrates and fats per meal. your metabolism and aid fat loss.

• All meat used must be SKINNED,

DEBONED and MEASURED on the food
weighing scale BEFORE cooking.
Shopping Lists!

Protein Options - Complex Carbohydrate

By Order of Preference Options for Meal 1 and 2

• Fish such as Salmon, Tuna, Mackerel • Whole Grain Rice

OR any other • Whole Grain Quinoa
• Chicken Breasts, boneless, skinned • Chick Peas/ Beans
• Lean cuts of Beef • Sweet Potato/ Potato
• Organic Egg Whites • Mixed Fruit
• Whey Amino Isolate Protein Powder/ • Dates and Banana combo
Pea Protein Powder • Whole Grain Oats
• Low Fat Cottage Cheese • Whole Grain Flour (to make roti)
• Low Fat Greek Yoghurt • Whole Grain Bread
• Whole Grain Pasta

List of Fibrous Carbohydrates

Good Fats
Vegetables and Salad that you can use in
unlimited quantities to construct your meals
• Avocado
• Olive Oil or Olive Grove Butter
• Spinach • Almonds
• Green Beans • Walnuts
• Tomato • Pine Nuts
• Cucumber • Pistachio
• Asparagus • Nut Butter (unsweetened)
• Cauliflower • Sesame Seeds
• Artichokes • Tahini Paste
• Onion • Chia Seeds
• Broccoli
• Lettuce
• Cabbage
• Rocket
• Bell Pepper
• Capsicum
• Carrots
• Beetroot
• Mushrooms
• Pumpkin
• Okra
• Eggplant
• Zucchini
Recipes
Homemade Low Fat Greek Yoghurt
This is an option for the protein component of your meals

Grab 500g (or more) raw yoghurt and remove any fat from it.
Transfer the yoghurt onto a muslin/ cheese cloth (malmal ka
kupra) and hang it in your fridge for about 4-6 hours. Make
sure you leave a bowl underneath to collect the access water
that will drip out.

Within a few hours your Greek Yoghurt will be ready to use!

Use 100g for 1 serving of protein!

Homemade Low Fat Cottage Cheese

This is an option for the protein component of your meals

1 cup of this cheese has 163 calories, 28g protein, 6g carb and
2g fat. This makes it the cleanest source of protein other than
meat.

Bring 1 liter of milk to a boil. Leave it in the fridge overnight so

that you can easily skim the extra fat layer that forms over it in
the morning. After skimming the milk, bring it to a boil again.
Once it begins to simmer reduce the flame and mix in 1/2 tea
spoon salt. Then stir in 1/2 cup low fat yogurt. OR 1.5 table
spoon lemon juice and let the milk curdle and split.

You will see the milk separate into cheese curds and a greenish
whey water. Line a sieve with a muslin cloth or cheese cloth and
place this over another deep dish. Strain the cheese into the
cheesecloth and collect the whey in the bottom dish.
Once the whey has strained out, you can use the cottage
cheese as it is or add to a protein shake/ oat bowl/ sandwich or
stir fry.
Home Made Vegetable Broth

The recipe below will make 6-8 cups of vegetable broth. It can
be used as the base for a soup for any meal, or to create a
gravy/sauce.

• 2 medium Carrots

• 1 medium Parsnip or Parsley Root

• 2 medium Celery Stalks

• 1 medium White Onion, skin on

• 5 cloves Garlic, peeled

• 2 tbsp Apple Cider Vinegar or Fresh Lemon Juice

• 2 to 3 Bay Leaves

• 1 tbsp Salt (I like pink Himalayan)

• 8 to 10 cups Water, enough to cover the bones, no more

than 2/3 capacity of your pressure cooker or 3/4 capacity of
your slow cooker.

Method: Peel and half all the root vegetables and garlic. Half
the onion but leave the skin on. Place everything in the slow
cooker or pressure cooker and add the bay leaves. Add 8-10
cups of water and the vinegar/ lemon juice to release more
minerals. Add the salt and cover with the lid. If you are using a
pressure cooker, leave for about 90 minutes. If you are using a
slow cooker, leave for about 6 hours. Once ready remove the
large bits and pour the broth through a strainer into a large
dish.
(Breakfast)

Protein Shake Recipes

Use your quantities of Protein Powder or homemade Greek yoghurt/cottage cheese (protein),
Peanut Butter or Nuts (fats) and Whole Grain Oats or Fruit (carbs) to make your shake from the
recipes provided below.

You may substitute almond butter for the same quantity of peanut butter in any of the recipes.
1. Strawberries and 2. Peanut Butter and Cinnamon
Cream Protein Shake Chocolate Protein Shake
Ingredients: Ingredients:

1 Scoop Vanilla OR Strawberry Protein Powder 1 Scoop Chocolate Protein Powder

OR Low-Fat Greek Yoghurt Peanut Butter
Almond Butter OR Almonds 50ml Unsweetened Almond Milk
Raw Oats OR Banana OR Low-Fat Milk
Handful Chopped Strawberries Raw Oats OR Banana And Date
50ml Unsweetened Almond Milk ½ Tea Spoon Cinnamon Powder
OR Low-Fat Milk Stevia, Optional
Stevia, Optional 6 to 8 Ice Cubes
1/8 Tea Spoon Salt
6 to 8 Ice Cubes Blend And Drink!

Blend And Drink!

4. Frozen Mocha
3. Double Rich Protein Shake
Chocolate Protein Shake Ingredients:

Ingredients: 1 Scoop Chocolate Protein Powder

Almond Butter OR Peanut Butter
1 Scoop Chocolate Protein Powder 50ml Unsweetened Almond Milk
Peanut Butter OR Low-Fat Milk
50ml Unsweetened Almond Milk Raw Oats OR Banana
OR Low-Fat Milk 2 Table Spoon Greek Yoghurt
Raw Oats OR Banana And Date 1 Table Spoon Instant Coffee
2 Table Spoon 100% Unsweetened Cocoa 1 Table Spoon Unsweetened Cocoa Powder
Powder 1 Stevia
Stevia, Optional 6 to 8 Ice Cubes
6 to 8 Ice Cubes
Blend And Drink!
Blend And Drink!
5. Nutty Banana 6. Date Shake
Protein Shake Ingredients:

Ingredients: 1 Scoop Vanilla Protein Powder

Almond Butter Or Peanut Butter
1 Scoop Vanilla Protein Powder Chopped Dates
OR Greek Yoghurt ½ Tea Spoon Cinnamon Powder
Almond Butter 50ml Unsweetened Almond Milk
OR Peanut Butter OR Low Fat Milk
50ml Unsweetened Almond Milk 1 Table Spoon Raw Oats
OR Low-Fat Milk 6 to 8 Ice Cube
2 Table Spoon Raw Oats + 100G Banana
½ Tea Spoon Cinnamon Powder Blend And Drink!
Stevia, To Taste
6 to 8 Ice Cubes

Blend And Drink!

7. Cheese Cake
Protein Shake
Ingredients:

1 Scoop Vanilla Protein Powder

Almond/Peanut Butter
OR Almonds
Raw Oats
50ml Unsweetened Almond Milk
OR Low Fat Milk
3 Table Spoon Greek Yoghurt
Stevia, To Taste

Blend And Drink!

Pancakes and Oat Protein Bowls
Use your quantities of Protein Powder or homemade Greek yoghurt/cottage cheese (protein),
Peanut Butter or Nuts (fats) and Whole Grain Oats or Fruit (carbs) to complete your serving.

You may substitute almond butter for the same quantity of peanut butter in any of the recipes.

1. Chocolate 2. Vanilla Cinnamon

Banana Pancakes Protein Pancakes
Ingredients: Ingredients:

1 Scoop Chocolate Protein Powder ½ Cup Low Fat Greek Yoghurt

Almond/ Peanut Butter ½ Cup Egg Whites
OR Almonds For Topping Almond/ Peanut Butter
Raw Oats OR Oat Flour OR Almonds For Topping
50g Banana, Mashed Raw Oats OR Oat Flour
50ml Unsweetened Almond Milk ½ Tea Spoon Cinnamon
OR Low Fat Milk 50ml Unsweetened Almond Milk
2 Table Spoon Unsweetened Cocoa OR Low Fat Milk
1 Tea Spoon Baking Powder ½ Tea Spoon Baking Powder
1 Pinch Salt 1 Pinch Salt
Stevia, To Taste Stevia, To Taste

Place all ingredients into a bowl and mix well. Place all ingredients into a bowl and mix well.
Stir batter until it reaches a thick consistency. Stir batter until it reaches a thick consistency.
Spray 1 tea spoon of olive oil on your pan Spray 1 tea spoon of olive oil on your pan
and pour half the batter in. After a couple of and pour half the batter in. After a couple of
minutes flip the pancake to cook the other minutes flip the pancake to cook the other
side. Repeat the process for the remaining side. Repeat the process for the remaining
batter. Top with nut butter or nuts and serve. batter. Top with nut butter or nuts and serve.
3. Peanut Butter Banana 4. Greek Yoghurt/ Cottage
Protein Pancakes Cheese Protein Bowl
Ingredients: Ingredients:

1 ScoopVanilla Protein Powder 120g Greek Yoghurt/ Cottage Cheese

1 Egg White 200 to 250g Chopped, Mixed Fruit
Peanut Butter Almonds/ Walnuts/ Pistachios, For Topping
Raw Oats OR Oat Flour Stevia, To Taste
50g Banana, Sliced
½ Tea Spoon Cinnamon Place Greek yoghurt and stevia into a bowl
50ml Unsweetened Almond Milk and mix well. If you’re using cottage cheese
OR Low Fat Milk instead, simply crumble and add to serving
½ Tea Spoon Baking Powder bowl. Top with chopped fruit and nuts and
1 Pinch Salt serve.

Place all ingredients into a bowl and mix well.

Stir batter until it reaches a thick consistency.
Spray 1 tea spoon of olive oil on your pan
and pour half the batter in. After a couple of
minutes flip the pancake to cook the other
side. Repeat the process for the remaining
batter. Top with nut butter or nuts and serve.

5. Peanut Butter Cup

Protein Oatmeal
Ingredients:

Fat Free Greek Yoghurt

2 Table Spoon Unsweetened Baking Cocoa
Peanut Butter
Raw Oats
50g Banana, Sliced For Topping
1 Cup Water
50ml Unsweetened Almond Milk
OR Low Fat Milk
Stevia, To Taste

Cook your oats in water until soft. Adjust

water quantity as required! Once soft, mix in
milk, Greek yoghurt, peanut butter, baking
cocoa and stevia and stir. Top with chopped
banana and serve.
6. Overnight Banana 7. Overnight Chocolate
Protein Oatmeal Protein Oatmeal
Ingredients: Ingredients:

1 Scoop Vanilla Protein Powder 1 Scoop Chocolate Protein Powder

2 Table Spoon Unsweetened Baking Cocoa 2 Table Spoon Unsweetened Baking Cocoa
Peanut Butter Peanut Butter
Raw Oats Raw Oats
50g Banana, Sliced For Topping 50g Banana, Sliced For Topping
1 Cup Water 1 Cup Water
50ml Unsweetened Almond Milk 50ml Unsweetened Almond Milk
OR Low Fat Milk OR Low Fat Milk
1 Tea Spoon Cinnamon Powder Stevia, To Taste
Stevia, To Taste
Place all ingredients in a bowl and stir well
Place all ingredients in a bowl and stir well until mixed. Cover and refrigerate overnight.
until mixed. Cover and refrigerate overnight. Serve cold!
Serve cold!
Egg Recipes 2. Egg White
Breakfast Sandwich
• Use your quantities of egg whites (protein),
olive oil or butter (fat) and Whole Grain Ingredients:
Bread (carbs) to complete your serving.
Egg Whites
Olive Oil
Whole Grain Bread
1. Egg White and Low Fat Cottage Cheese, Crumbled
Hot Sauce OR Sriracha Sauce
Spinach Omelet Pinch Salt
Pinch Pepper
Ingredients:
Toast your bread and set aside. Add olive oil
Egg Whites to your pan and add your eggs, seasoning,
Olive Oil cottage cheese and hot sauce. Cook through
Whole Grain Bread while stirring. Once ready, add your eggs onto
Baby Spinach OR Spinach your toasted toast and serve.
2 Table Spoon Homemade Tomato Salsa,
Optional
½ Tea Spoon Hot Sauce 3. Fluffy Egg White
½Tea Spoon Paprika
Salt, As Needed and Parmesan Omelet
Pinch Pepper
Ingredients:
Toast your bread and set aside. Add olive oil
to your pan and add your eggs whites. Add Egg Whites
seasoning and spinach. Place lid on pan and Olive Oil
cook for 2-3 minutes or until done. Add salsa Whole Grain Bread
and hot sauce. Remove omelet from stove and 1/3 Tea Spoon Garlic Powder
fold in half. Serve with toast. Green Onions, Chopped
Cherry Tomatoes/ Tomatoes, Chopped
1 Table Spoon Grated Parmesan Cheese
Salt, As Needed
Pinch Pepper

Toast your bread and set aside. In a bowl

whisk together egg whites, salt, pepper and
garlic powder vigorously, until frothy. Whisk
in the parmesan cheese. Gently stir in the
chopped onions and tomatoes. Add olive
oil to your pan and add your eggs whites.
Place lid on pan and cook for 2-3 minutes or
until done. Flip and cook on the other side.
Remove omelet from stove and fold in half.
Serve with toast.
For meal 2 choose one of the recipes given in this section and use your quantities of chicken/
fish/ beef (protein), olive oil (fat) and choice of carbs given in the ‘macros and meals’ section to
construct your meal.

For meal 3 you will REPLACE the complex carbohydrates with green salad and vegetables
(fibrous carbohydrates mentioned in the graph above – examples are cucumber, bell pepper,
mushrooms, zucchini etc).
1. Oven-Baked 2. Grilled Chicken Kababs
Chicken Parmesan Ingredients:

Ingredients: Chicken Breasts

Olive Oil
Chicken Breast 1/3 Onion, Chopped
Olive Grove Butter Or Olive Oil 1/3 Bell Pepper, Chopped
1 Egg White Mushrooms, Sliced
1 to 2 Table Spoon Grated Parmesan Cheese ½ Tea Spoon Paprika
½ Tea Spoon Basil Pinch Pepper
½ Tea Spoon Garlic Powder Salt, To Taste
1 Table Spoon Marinara Sauce
OR Homemade Tomato Salsa, Optional Directions:
Salt And Pepper
Chop onion, bell pepper and mushrooms into
Directions: pieces. Cut chicken into pieces. Slide peppers,
chicken, onion and mushrooms onto skewer
Preheat the oven and cover the bottom of a and season. Set skewers onto grill and cook
baking pan with aluminum foil, enough to fold for about 7 minutes. Flip and cook on the
over the top of the pan. Cut chicken breasts in other side. Remove from skewer and drizzle
half and set aside. Mix together the parmesan with olive oil. Alternatively, cook skewers in a
cheese, basil and garlic powder. Place egg non-stick pan.
white into another bowl. Coat the chicken in
egg white and then the parmesan mixture. For meal 2 serve with cooked brown rice or
Place the coated chicken onto the pan and any other complex carb of choice.
cover with aluminum foil. Bake for 30-40
minutes. Uncover and pour marinara sauce/ For meal 3 serve with steamed or raw
tomato salsa over the chicken. vegetables.

For meal 2 serve with cooked brown rice or

any other complex carb of choice.

For meal 3 serve with steamed or raw

vegetables.
3. 15-minute Honey 4. Chipotle Chicken
Garlic Chicken and Black Bean Salad
Ingredients: Ingredients:

Chicken, Cubed Chicken Cubes, Cooked In 2 Tea Spoon Olive

2 Tea Spoon Natural Honey Oil And Cooled
Olive Oil Boiled Black Beans
2 Cloves Garlic 6 Tomato Slices
Pinch Red Pepper Flakes Lettuce
1 Table Spoon Soy Sauce
Lime Wedges, To Squeeze Over Chicken For The Dressing:
Green Onions, Chopped For Topping
Salt And Pepper, As Needed 3 Table Spoon Low Fat Yoghurt/ Greek
Yoghurt Or Sour Cream
Directions: 1 Table Spoon Lime Juice
1 Tea Spoon Cilantro
Lightly season the chicken cubes with salt 1 to 2 Table Spoon Salsa, Optional
and pepper and heat olive oil in a pan over ½ Tea Spoon Garlic Powder
medium heat. Add the chicken to the skillet ½ Tea Spoon Paprika/ Cayenne Pepper
and let brown on one side, about 2-3 minutes. Powder
Meanwhile, whisk the honey, soy sauce, garlic Salt And Pepper To Taste
and red pepper flakes in another bowl until
well combined. Add the sauce to the pan. Toss Directions:
and coat the chicken until it is cooked through,
4-5 minutes. Squeeze lime, add chopped Add all the dressing ingredients into a covered
green onions and serve! bowl or jar and shake well. Layer lettuce,
chicken, black beans and tomatoes onto a
For meal 2 serve with cooked brown rice or serving plate and drizzle with the prepared
any other complex carb of choice. dressing!

For meal 3 serve with steamed or raw For meal 3 replace the black beans with
vegetables. chopped cucumbers, onions, olive and/ or any
other veg you like.
5. Citrus 6. Crispy
Marinated Chicken Almond Chicken
Ingredients: Ingredients:

Chicken Breasts Chicken, Cubed

Olive Oil 15 Almonds, Chopped
½ Cup Lemon Juice Olive Oil
1 to 2 Tea Spoon Garlic Powder ½ Tea Spoon Paprika Powder
1 Tea Spoon Basil 1 to 2 Pinch Chili Powder
1 to 2 Pinch White Pepper ½ Tea Spoon Garlic Powder
1 to 2 Egg Whites, As Needed
Directions: Salt And Pepper, As Needed

Preheat oven at 230 C and meanwhile make Directions:

your marinade. Place olive oil. Lemon juice and
seasonings into plastic bag. Using a fork, poke Preheat oven at 200 C and meanwhile make
holes in the chicken breasts and add to the your marinade. Add spices to almonds. Place
marinade bag. Seal bag and refrigerate for 1 egg whites into another bowl.
hour. Cover bottom of pan with aluminum foil, Cover bottom of pan with aluminum foil, with
with enough to fold over the top of the pan. enough to fold over the top of the pan and
Add chicken, top with seasonings, cover with coat lightly with olive oil. Dip chicken in egg
aluminum foil and bake for 45-60 minutes. whites then almond mixture and add onto
pan. Cover chicken with aluminum foil and
For meal 2 serve with cooked brown rice or bake for 40-50 minutes.
any other complex carb of choice.
For meal 2 serve with cooked brown rice or
For meal 3 serve with steamed or raw any other complex carb of choice.
vegetables.
For meal 3 serve with steamed or raw
vegetables.
7. Teriyaki 8. Chicken and
Chicken Stir Fry Tomato Pasta
Ingredients: Ingredients:

Chicken Breasts, Chicken, Cubed And

Cooked In 2 Tea Spoon Olive Oil Cooked In 2 Tea Spoon Olive Oil
1 Cup Fresh/ Frozen Broccoli Whole Grain Pasta
1/3 Cup Water ½ Cup Fresh/ Frozen Broccoli
1 Table Spoon Soy Sauce ½ Zucchini, Sliced
1 Table Spoon Teriyaki Sauce, Optional ½ Cup Tomato, Diced
1 Tea Spoon Garlic Powder 1 Tea Spoon Garlic Powder
Salt And Pepper, As Needed ½ Tea Spoon Basil
½ Tea Spoon Oregano
Directions: 1 Table Spoon Parmesan Cheese
Salt And Pepper, As Needed
Add ½ tea spoon olive oil in pan and heat over
medium heat. Add water, broccoli and chicken Directions:
to pan. Cover with lid for a few minutes. Mix
in rice, soy sauce, teriyaki sauce, garlic powder Boil pasta and set aside. Place ¼ cup water,
and pepper until heated through! chicken and broccoli onto skillet using medium
heat. Place lid on skillet for 5 minutes and add
For meal 3 replace brown rice with more tomatoes and seasonings. Turn heat to low
broccoli or any other veg you like! and set simmer for 5-10 minutes. Combine
pasta and chicken in bowl, sprinkle shredded
cheese on top and serve.

For meal 3 replace pasta with zucchini noodles

or increase your portion of broccoli!
9. Beef and 10. Beef Taco Salad
Vegetable Stir Fry Ingredients:

Ingredients: Ground Beef

Olive Oil
Ground Beef Red Beans, Boiled
Olive Oil ½ Cup Onion, Chopped
1/3 Cup Onion, Chopped 1 Tomato, Chopped
Mixed Vegetables For Stir Fry 2 Cups Lettuce
(Carrots, Green Beans, Broccoli, 2 Table Spoon Taco Seasoning
Cauliflower Etc.) OR Mix Garlic Powder, Chili Powder,
1 Table Spoon Soy Sauce Oregano, Paprika Powder
½ Tea Spoon Garlic Powder 2 Tea Spoon Hot Sauce
Salt And Pepper, As Needed Salt And Pepper, As Needed

Directions: Directions:

Add olive oil and then ground beef in pan over Add olive oil and onions in pan over medium
medium heat. Keep breaking the meat into heat. Cook onions for a few minutes and then
pieces with spatula as it cooks for 5-8 minutes. place ground beef and taco seasoning on top
Add onions, mixed vegetables, soy sauce and of onions and continue to cook until beef is
seasonings. Cook through and serve! fully done. Combine lettuce, hot sauce, beans
and tomatoes in a bowl. Add beef and onions
For meal 2 serve with cooked brown rice or and serve!
any other complex carb of choice.
For meal 3 replace red beans with olives or
any other vegetable of choice!
 12. Healthy Mongolian Beef
Ingredients:

Beef Strips
Olive Oil
½ Tea Spoon Fresh Ginger, Minced
½ Table Spoon Garlic, Minced
1 Table Spoon Soy Sauce
11. Cajun Burgers 2 to 3 Table Spoon Water
1 Stalk Green Onion, Green Parts Only,
Ingredients: Cut In 2 Inch Pieces
½ Sachet Stevia, OR As Needed
Ground Beef Salt And Pepper, As Needed
Olive Oil
1/3 Cup Green Onion, Chopped Directions:
1 Tea Spoon Cajun Seasoning
1 Tea Spoon Mustard Or Dijon Mustard Add olive oil and then beef strips in pan over
Salt And Pepper, As Needed medium heat and cook on each side for about
1 minute. Remove beef from the pan and add
Directions: in minced garlic and ginger. Sauté for 10-15
seconds. Add soy sauce, water and stevia to
Add all ingredients except olive oil to bowl. the pan and let it come to a boil. Add the
Portion beef into 1 or 2 equal parts and form steak back in and let the sauce thicken, 20-
burger patties. Grill in olive oil until cooked 30 seconds. Add the green onions, stir to
through. combine everything, and cook for a final 20-30
seconds.
For meal 2 serve on whole grain burger buns.
For meal 2 serve with cooked brown rice or
For meal 3 serve with in lettuce wraps. any other complex carb of choice.
 14. Lean Beef Stroganoff
Ingredients:

Beef Strips
Olive Oil
Whole Grain Spaghetti, Boiled
1 Cup Water, Divided
13. Easy Asian ½ Tea Spoon Corn Starch
1 to 2 Tea Spoon Dijon Mustard
Beef and Noodles 1 Clove Garlic, Finely Chopped
½ Onion, Finely Chopped
Ingredients: 1 to 2 Cup Mushrooms, Quartered
Chopped Parsley, Optional
Beef Strips 2 Table Spoon Greek Yoghurt
Olive Oil Zucchini Ribbons Or Noodles
Whole Grain Spaghetti, Boiled Salt And Pepper, As Needed
1 Table Spoon Soy Sauce
½ Tea Spoon Sriracha Sauce Directions:
½ Sachet Stevia, Or As Needed
½ Onion, Thinly Sliced Add olive oil to pan over medium-high heat
1 Cup Mixed Vegetables For Stir Fry (Carrots, and sear beef to form a golden crust on all
Green Beans, Broccoli, Cauliflower Etc.) sides. Add onions, garlic, salt, pepper and
Chopped Fresh Cilantro, Optional lower the heat. Keep cooking until onions
½ Tea Spoon Garlic Powder have softened. Add water and Dijon mustard
Salt And Pepper, As Needed and stir until combined. Cover loosely, lower
heat and simmer until the liquid has almost
Directions: completely evaporated. Add more water and
repeat the process. Now add in mushrooms,
Toss beef in sauces and seasonings and add another 1 cup water, bring back to a simmer
olive oil in pan over medium heat. Stir fry and continue cooking until you have a nice,
beef until brown, 1-3 minutes and remove thick sauce. Turn off the heat and whisk Greek
from pan. In the same skillet stir fry mixed yoghurt and corn starch into the pan. Add
vegetables and sliced onion until crisp-tender, parsley and stir in delicately.
3-5 minutes. Add cooked spaghetti, mix
through, top with cilantro and serve. For meal 2 add brown rice or whole grain
pasta.
For meal 3 replace whole grain spaghetti with
zucchini noodles or increase your portion of For meal 3 serve on zucchini ribbons or
mixed vegetables. noodles!
15. Tomato
Walnut Tilapia 16. Crispy Oven
Ingredients: Baked Shrimp
Fish Fillet Ingredients:
Olive Oil
1 Table Spoon Lemon Juice Shrimp
4 Tomato Slices Olive Oil
3 Walnuts, Chopped 1 Egg White
1 Table Spoon Whole Grain Bread Crumbs 1 Table Spoon Lemon Juice
Salt And Pepper, As Needed 1 Table Spoon Whole Grain Bread Crumbs
Salt And Pepper, As Needed
Directions:
Directions:
Preheat oven to 220 C. Cover baking pan with
aluminum foil, with enough to fold over the Preheat oven to 180 C. Place egg white and
top of the pan. Place fish on pan and add olive lemon juice in a bowl and stir. Place bread
oil, lemon juice, salt, pepper and tomatoes to crumbs and pepper into another bowl. Add
tilapia. Mix walnuts and bread crumbs in bowl olive oil to baking sheet. Coat shrimp in egg
and sprinkle on top of the fish. Bake for 10-12 mixture and then bread crumb mixture and
minutes. add onto baking sheet. Bake for 20 minutes.

For meal 2 serve with brown rice or any other For meal 2 serve with brown rice or any other
complex carb of choice. complex carb of choice.

For meal 3 serve with steamed veg! For meal 3 serve with steamed veg!
17. Crispy 18. Fish and
Almond Salmon Vegetable Stir Fry
Ingredients: Ingredients:

Salmon Fillet Fish Fillet, Cubed

Olive Oil Olive Oil
2 Table Spoon Almonds, Crushed ½ Tea Spoon Paprika
2 Egg Whites 3 Table Spoon Soy Sauce
1 Table Spoon Lemon Juice 2 Cups Broccoli, Frozen
Salt And Pepper, As Needed Salt And Pepper, As Needed

Directions: Directions:

Preheat oven to 230 C. Add crushed almonds Place cubed fish in bowl, add seasoning and
into bowl and egg whites into another bowl. soy sauce and coat. Add olive oil in pan and
Add lemon juice and pepper into the egg heat on medium heat. Add fish and broccoli
white bowl and stir. Rub olive oil on baking to pan, place the lid on top and cook for 5-10
sheet. Coat salmon in egg whites and then minutes, or until broccoli is no longer frozen.
almonds. Bake for 10-15 minutes.
For meal 2 mix in brown rice or any other
For meal 2 serve with brown rice or any other complex carb of choice.
complex carb of choice.
For meal 3 serve with more steamed veg!
For meal 3 serve with steamed veg!
19. Salsa and Lime Tilapia 20. Fettuccine Alfredo
Ingredients: Ingredients:

Fish Fillet Fish/ Chicken, Cubed

Olive Oil Olive Oil
2 Table Spoon Lemon Juice Whole Grain Pasta, Boiled
1 Tea Spoon Lime Rind 30-50ml Low Fat Milk
2 Table Spoon Salsa Or Chopped Tomatoes 1 Tea Spoon Whole Grain Flour
Salt And Pepper, As Needed 1 Table Spoon Low Fat Cream Cheese
OR 2 Table Spoon Greek Yoghurt
Directions: 1 Table Spoon Parmesan Cheese
1 Tea Spoon Garlic Powder
Preheat oven to 230 C. Cover baking pan with 1 Tea Spoon Basil
aluminum foil, with enough to fold over the Salt And Pepper, As Needed
top of the pan. Rub foil with olive oil. Place
fish on pan and add season to taste. Squeeze Directions:
lemon juice onto the fish. Add lemon rind on
top. Add salsa and cover with foil. Bake for Boil pasta and set aside. Add olive oil in a pan
10-12 minutes. over medium heat. Add in cubed chicken or
fish and let cook on both sides. Stir in milk,
For meal 2 serve with brown rice or any other whole grain flour, cream cheese and parmesan
complex carb of choice. cheese. Add garlic powder, basil, salt and
pepper and stir until sauce thickens. Pour
For meal 3 serve with steamed veg! sauce onto pasta and serve.

For meal 3 replace whole grain pasta with

zucchini noodles or steamed veg of choice!
THE BEST
WAY TO
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THE FUTURE
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