Booty a Girls Nutrition

BODY TYPE A NUTRITION PLAN

WELCOME Hi and Welcome to your Booty Challenge Custom Nutrition Plan! I’m so proud of you for taking that first step in going after your health and fitness goals. I know how tough it can be just to get started, especially if you’ve been putting it off for a while or not knowing where to start, what to eat, how to train and who to turn to. Eating clean is based on the fundamental principles of eating healthy and nutritious whole foods that have been unprocessed, unrefined, & contain none of the artificial chemicals that slow down our bodies’ natural functions. Have you ever wondered why you still feel sluggish after snacking on 99% fat free yoghurt in the afternoon? It’s supposed to be healthy right? This sluggishness is most likely due to the high content of processed sugar and/or preservatives hidden in the ingredients list. Clean eating is about eliminating these additives, and focusing on fuelling our bodies with food in its original state. Feed your body with bad food and you will most likely feel sluggish, get sick often and easily, and not have the energy and steam to work out for long. You may also find it hard to concentrate properly, and even be affected in your memory, mood, skin, hair and nails. If you fuel your body with fresh, healthy, clean foods that are a great mix of quality protein and complex carbohydrates, you will feel the difference and see the difference! You will notice it with your weight, your skin, your breath, your hair & nails, and especially in how much energy you have on a day to day basis!

The Program... I have included a HEAP of variety in this Nutrition Plan to give you LOTS of options. However I know some people like to keep things simple. So feel free to pick out meals that you particularly like and repeat them throughout the week - this also means less shopping and wastage! You will be more likely make positive changes to your lifestyle if you can easily fit them into your routine, so do what works for you. I find doing a food prep on a Sunday afternoon and popping them into containers / freezing in bulk really helps and can bring down cost too! Good luck and enjoy these delicous recipes :)

Ashy xx

BODY TYPE As an ‘A’ Body Profile your main aim is to CREATE BODY SHAPE & MAXIMISE MUSCLE IN ORDER TO DO THIS, YOU NEED: • Higher Calories • More Protein • More Regular Meals • Extra Sleep

MORNINGS Unrefined carbs and protein DURING THE DAY Protein, adequate unrefined carbs, good fats, lots of green vegetables EVENINGS Low starch carbs, protein, good fats. If you train in the evenings, then unrefined starchy carbs such as sweet potato are fine for dinner.

YOUR PLAN All three plans are designed to help fat loss in women and although the two other plans may not be 'perfectly' designed for you, the two main goals for any nutrition plan is for someone to:

1) enjoy it 2) be able to stick to it This being said, if you are an A girl and dislike the A plan, then try some options from the B or C plan. As you become more confident in making Clean Eating meals that aren’t too big or have too much energy, then we want you to start following these plans less, and start following what feels right for you. Start learning how to trust your intuition, noticing what gets you the best results and fits into your lifestyle. At any point if you need to go back and follow the plan strictly, then it is always here.

If you like a meal or snack shown on Thursday but don’t like the look of the Monday meal, then have the Thursday one! If you would rather have the same breakfast every single day, then do it!! If you want to swap cashews for almonds, go ahead! Following a nutrition plan like a zombie is the number one way to start building up restriction patterns and developing food cravings. That’s why we ALWAYS say, if in doubt refer back to my Clean Eating Guidelines (also included in the challenge) , they are easy to follow and you get to decide when and what you eat.

Remember, as with anything to do with clean eating... The better sourced your ingredients are, the more nutrients they will have! They will also be fresher and less processed. This will make them much more beneficial to your health and also for fat loss! No matter how clean your food is, if you eat too much of it, you cannot lose body fat. So remember to watch your portion sizes, especially on days when you are not active.

POINTERS Feel free to add AS MANY GREENS AND APPROVED VEGES as you like to all of your meals: GREENS:

This includes any lettuce, celery, kale, Silverbeet, Shallots, spinach, rocket, broccoli, asparagus, alfalfa sprouts, cucumber, mung beans, Sugar Snap Peas, Brussel Sprouts, Zucchini

APPROVED VEGES:

Beetroot, Capsicum, Mushrooms, Squash, Cabbage, Watercress

Add as much of the below sauces as you like into any/all of your meals: 1 FULL LEMON + SEA SALT 1 FULL LEMON + SEA SALT + FRESH CHILLI 1 FULL LEMON + CHIVES + RED ONION + GARLIC + SEA SALT + PEPPER 1 FULL LEMON + GRATED GINGER + CORIANDER + SEA SALT

POINTERS Please feel free to substitute any of the meals from the Ashy Bines Clean Eating Diet Plan. Quick and easy meals that won’t stress you out for dinner include: • 3 Kangaroo Sausages + greens and approved veges (as much as you like) with any of the approved sauces

• 130g Steamed Chicken Breast + greens and approved veges (as much as you like) with any of the approved sauces

• 130g Steamed Salmon Fillet + greens and approved veges (as much as you like) with any of the approved sauces

• 100g Lean Rib Eye Steak + greens and approved veges (as much as you like) with any of the approved sauces

• 140g Tuna in Brine mixed with greens and approved veges (as much as you like) with any of the approved sauces

AS AN A TYPE... POST SESSION CARB TREAT

Carbs and Protein, about 200-cals max. You have a 30 minute timeframe after your workout to have this. This applies to any high intensity workout. Fat Burning Walk does not count as high intensity.

OPTIONAL SNACK or Protein shake This can go 'before breaky for early risers' or in between lunch and dinner.

SNACKS Remember when first feeling hungry always drink one full glass of water and wait 5-10 minutes Often we mistake dehydration for hunger

DESIGNED TO:

Maximise satiety | Reduce total calories | Minimise insulin response + maximise fat burning

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VEGIFY: Combine both sections and find ways to add veggies! Every one you add is a huge health benefit!

CARBS

PROTEIN / HEALTHY FAT

• • • • • • • •

• • • • • •

• • • • • • • • • • • • •

1-2 carrots 1/2 mountain bread 1 apple ½ cup blueberries 1 pear medium orange or mandarin ½ tub un-flavoured yoghurt 1/2 cup apple sauce (blended at home) ½ cup milk ½ baked beans snack pack (75g) 8 celery sticks 2 vita wheat crackers 2 rye cruskits 1 piece of unrefined whole grain bread (only within 1 hour of exercise) cucumber sticks, baby tomatoes, celery sticks ½ punnet strawberries ice + scoop of 90% protein powder + ½ cup blue berries 1 medium capsicum sliced + 1 ryvita unlimited lettuce + 20 - 25 sultanas 1 cup watermelon 2 apricots or 1 peach

• • • • • • • • • • • • • • •

¼ cup of cottage cheese (120g) ½ scoop protein powder (90%) 7 walnut halves 10 almonds 4 brazil Nuts mini handful of seed mix (unsalted & unflavoured) 2 teaspoons of 100% peanut butter 3 tablespoons of hummus 80g low fat turkey slices 80g low fat pure ham slices (sugar free ham) 80g grilled chicken breast 1 tablespoon low fat philly (cream) cheese 1 medium egg - hard boiled or poached Can of unflavoured tuna 2 slices smoked salmon 40g 90% dark chocolate 60g avocado 50g tablespoons green olives 2 tablespoons pumpkin seeds 2 tablespoons other nuts - peanuts, almonds 50g Kraft live free cheese

NUTRITION PLAN 'A' WEEK 1

DAY

1

2

3

4

5

6

7

Ashy’s Protein Punch Fritters

Ashy’s Overnight Oats

BREAKFAST

10 cashews and a small green apple

4 brazil nuts (15g) and ½ punnet of strawberries **

SNACK

Ashy’s Snapper Salad

Ashy’s Famous Kanga Burger

LUNCH

2 carrots and 2 slices smoked salmon

SNACK

Ashy’s Lamb’n’ Pumpkin

DINNER

Mango Protein Shake 1 small mango + ice + + protein powder + water

POST TRAINING CARB TREAT

1 punnet of strawberries and 4 brazil nuts

OPTIONAL SNACK

Ashy’s Oriental Pork Stir Fry

Banana Protein Shake 1 medium banana + ice + protein powder + water

½ small Avo, tsp cacao powder, 1/6 tsp stevia, blend and put in fridge for 8 hours 1 pear and 2 tablespoons of pumpkin seeds

2 carrots and 3 tablespoons of hummus 2 rye cruskits and 2 teaspoons of peanut butter

Berry Protein Shake 1 cup berries + ice + protein powder + water Ashy’s Clean Shepherds pie

Ashy’s Kanga Barby

½ an avocado and tamari in the hole

1 medium capsicum sliced, 1 ryvita, 50g kraft live free

1 cup of Berries with 5 Brazil Nuts

Ashy’s Smoked Salmon Scramble

Ashy’s Spicy Chicko Rolls

Choc Berry Smoothie Ice + protein powder + ½ cup berries, 1 Tbsp cacao powder +1/6 tsp stevia + water

2 apricots and 1 Tbsp of Philly cheese Ashy’s Protein Punch Fritters

Ashy’s Tuna Bean Salad


1 punnet of strawberries and 4 brazil nuts Ashy’s Tofu and Vege Stir Fry

1 cup berries and 4 (15g) hazelnuts

Ashy’s gluten free Beef Stir Fry

Mango Protein Shake 1 small mango + ice + + protein powder + water Ashy’s Spicy Mushy Omelette

Ashy’s Toasted Treat

½ a snack pack of baked beans, 50g kraft live free cheese

Ashy’s Oriental Pork Stir Fry

1 punnet raspberries and 7 walnut halves

½ cup cottage cheese, ½ cup berries, 1 tbs cacao, 1/6 teaspoon stevia mixed together

Ashy’s Chocolate Crepes

Ashy’s Tuna Cass

1 punnet of strawberries and 40g dark chocolate

Ashy’s High Fibre lentil Soup

1 Protein shake: ice, protein powder, ½ cup blueberries

Ashy’s Beef Mash

Choc Berry Smoothie Ice + protein powder + ½ cup berries, 1 Tbsp cacao powder +1/6 tsp stevia + water 150g watermelon and Mini Handful of seed mix (covers space of 3 fingers) Can tuna and 2 tbs cottage cheese, 2 apricots


DAY

1

2

3

4

5

6

7

Ashy’s Chocolate Crepes

Ashy’s Oriental Mushy Omelette

BREAKFAST

Mix n match from Booty Snack List


SNACK

Ashy’s Post Training Tuna Rolls

Ashy’s Oriental Pork Salad

Ashy’s Salmon ’n’ Cous Cous

LUNCH




SNACK

Ashy’s High Fibre Lentil Soup

Ashy’s Spicy Mushy Chicken and Asian greens

Ashy’s Thai Barra

DINNER

Berry Protein Shake 1 cup berries + ice + protein powder + water







OPTIONAL SNACK




Ashy’s Ham and Egg Stack Em Up




Ashy’s Spicy Snapper Salad




Ashy’s Tuna Cass

Ashy’s Spicy Chicko Roll






Ashy’s Tofu and Vege Stir Fry


Ashy’s Overnight Oats



Ashy’s Tuna Cass




Mix n match from Booty Snack List Ashy’s Smoked Salmon Scramble


NUTRITION PLAN 'A'

FILL IN THE BLANKS: It’s definitely time to start trialling things yourself! Either use the recipes in this booklet or add your own by matching the calories and macro % shown in each meal. If this is making you nervous simply go back to week 1 & 2’s set meal plans and choose some meals that you enjoyed to fill the blanks.

WEEK 3

DAY

1

2

3

4

5

6

7

BREAKFAST

SNACK

LUNCH

SNACK


DINNER



1 punnet of strawberries and 4 brazil nuts

OPTIONAL SNACK

Ashy’s Beef Mash



Berry Protein Shake 1 cup berries + ice + protein powder + water

1 punnet raspberries and 7 walnut halves

2 carrots and 3 tablespoons of hummus

½ small Avo, tsp cacao powder, 1/6 tsp stevia, blend and put in fridge for 8 hours

2 carrots and 2 slices smoked salmon

Ashy’s Salmon ‘n’ Cous Cous

Ashy’s Tex Mex Salad


2 rye cruskits and 2 teaspoons of peanut butter

Ashy’s Famous Kanga Burger

Ashy’s Tuna Cass

Ashy’s Clean Shepherds Pie

4 brazil nuts (15g) and ½ punnet of strawberries **

½ an avocado and Tamari in the Hole

Ashy’s Oriental Mushy Omelette

Ashy’s Ham and Egg Stack Em Up


Can tuna and 2 tbs cottage cheese, 2 apricots



IT’S UP TO YOU: By the saturday of week 3, please have all meals for week 4 filled in so you can shop for ingredients on Sunday. You should now have a good idea of how Clean Eating works and how this plan is adapted for your body type. If you’re unsure just ask your Booty Location Manager and they can help you!

DAY

1

2

3

4

5

6

7

BREAKFAST SNACK LUNCH SNACK DINNER POST TRAINING CARB TREAT OPTIONAL SNACK

ASHY’S OVERNIGHT OATS CALORIES MACROS 340.6 FAT: 14.27%

PROTEIN: 42.51%

50g (1.7 oz) Oats, Rolled, Raw 125ml 4 1/4 fl. oz) Water 17g (0.65 oz.) Chocolate whey protein isolate 2g (0.08 oz.) Chia Seeds 75g (2.1 ounces) Blueberries

.... Stir ingredients together in jar or bowl. Store in fridge overnight. Stir next morning and heat in microwave if necessary.

CARBS: 43.22%

ASHY’S PROTEIN PUNCH FRITTERS CALORIES MACROS 345.8 FAT: 34.88%

PROTEIN: 39.10%

CARBS: 26.03%

13g (0.46 oz) flour, gluten free 2.5g (0.09 oz) baking powder 50g (1.75 oz) chicken breast fillets, skinless and boneless 40g (1.40 oz) cheese, cream, extra light (reduced-fat) 80ml (2.70 fl oz) milk, skim 6g (0.21 oz) cheese, Cheddar, reduced fat, grated 1 sprig fresh chives 25g (0.88 oz) corn, fresh 2 large eggs (approx 50g each)

.... Add your milk and eggs into the food processor and mix till fluffy. Slowly add the flour, baking powder, corn, chives and cheese until it’s mixed well. Add the small chicken piece and stir together with a spoon. Using a quick spray of oil on a non stick pan, cook on both sides until cooked through. Top with the cream cheese and serve.

ASHYS SMOKED SALMON SCRAMBLE CALORIES MACROS 327.2 FAT: 25.31%

PROTEIN: 41.32%

CARBS: 33.37%

1 pinch sea salt 1 pinch black pepper 32g (1.05 oz) sourdough bread (small slice) 75g (2.63 oz) salmon slices 1 pump cooking oil spray 0.25tsp. dried dill 1 egg, large (approx 50g each) 5g (0.18 ounces) capers, in brine 60ml (2.03fl. oz) soy milk, low fat 2 egg whites, (large egg)

.... Whisk or blend your eggs, egg whites, dill and milk together. Cut your salmon into small pieces. Spray your frying pan, add your mix and add your salmon pieces. Toast a small piece of sourdough and top with your salmon mix add salt, pepper and lemon juice to suit.

ASHY’S TOASTED TREAT CALORIES MACROS 269.6 FAT: 10.68%

PROTEIN: 29.82%

CARBS: 59.50%

20g (0.70 oz) oats, wholegrain, rolled 5g (0.18 oz) dried cranberries 5g (0.18 oz) dried apricots 5g (0.18 oz) sultanas 5g (0.18 oz) cereal, soy flakes (or grits) 225g (7.88 oz.) greek yoghurt, low fat 1 pump cooking oil spray

.... This one is for a carb craving A girls only. With almost 60% carbs, all b’s and c’s are out on this one. Heat your fry pan, not too hot, add a little cooking oil and then add the oats and soy flakes, and cook 45 seconds stirring all the time. Add the dried fruits and stir continuously for another minute to heat through. Serve immediately by sprinkling into the greek yoghurt. Great, straight after a HIIT session to get some carbs and protein straight back into you.

ASHY’S SPICY MUSHROOM OMELETTE CALORIES MACROS 277.6 FAT: 49.28%

PROTEIN: 21.76%

CARBS: 28.96%

5 mls (0.17 fl. oz) peanut oil 1 pinch sea salt 1 pinch black pepper 2 shallots (approx 10g each) 0.25 fresh red chillies (approx 45g each) 20g (0.7 oz) snow pea sprouts 25 g (0.88 oz) mushrooms, common 5 mls (0.17 fl. oz) tamari - wheat free soy sauce 1 slice multi-grain bread 5g (0.175 oz) butter 2 large eggs (approx 50g each)

.... Whisk your eggs. Chop the chilli, shallots and mix into your egg. Heat a pan or wok, add the oil and pour in your egg mix to cover the base. Add your chopped mushrooms onto one half of the omelette. Put your bread in the toaster, and butter once done. Fold your omelette in half, and place on toast. Top with the snow pea sprouts and a little tamari and salt/pepper.

ASHY’S CHOCOLATE CREPES CALORIES MACROS 304.36 FAT: 17.74%

PROTEIN: 68.46%

50g (1.7 oz) Banana, Ripe, Medium, Half 4 Egg Whites, Raw(4 large eggs) 40g (1.4 oz.) Choc Whey Protein isolate as needed Water

.... Blend ingredients until smooth Cook on one side until bubbles Flip pancake

CARBS: 13.80%

ASHY’S ORIENTAL MUSHROOM OMELETTE CALORIES MACROS 296.7 FAT: 61.58%

PROTEIN: 29.26%

CARBS: 9.17%

5 mls (0.17 fl. oz) peanut oil 1 pinch black pepper 2 shallots (approx 10g each) 0.25g fresh red chillies (approx 45g each) 20g (0.7 ounces) snow pea sprouts 1 pinch sea salt 5 mls (0.17 fl. oz) tamari - wheat free soy sauce 3 large eggs (approx 50g each) 25g (0.88 oz) common mushrooms

.... Crack the eggs into a bowl and whisk hard. Chop the chilli and shallots and add to the eggs. Heat a fry pan or wok over medium heat. Add peanut oil and make sure it covers the bottom . Pour in egg mixture and spread evenly. Once base is a little set, add the sliced mushrooms. Cook until base is set and then fold the omelette over on itself. Add to plate, and garnish with trimmed snow pea sprouts, tamari sauce and salt and pepper to taste.

ASHY’S HAM & EGG STACK EM UP CALORIES MACROS 337.8 FAT: 35.70%

PROTEIN: 41.80%

CARBS: 22.50%

1 tomato, small 2 sprigs fresh basil leaves 1 slice bread, multigrain, (approx 35g each) 1 pinch black pepper 150g (5.25 oz) ham, cured, lean, fresh 1 pinch sea salt 1 eggs, large (approx 50g each) 5g (0.175 oz) butter

.... Grill the tomato and ham until brown. Poach your egg. Toast the bread. Create your stack: Bread, butter, tomato, ham, egg and top with a little basil, salt and pepper.

ASHY’S FAMOUS KANGA BURGER CALORIES MACROS 289.3 FAT: 12.75%

PROTEIN: 47.01%

CARBS: 40.24%

125g (4.38 oz) kangaroo mince 1 sprig fresh coriander 0.5tsp garlic, minced 1 bread rolls, mixed grain burger buns (approx 45 grams each) 0.5 small brown onion (approx 60g each) 10ml (0.34 fl. oz) hot chilli sauce (home made or bottle) 1 small tomato (approx 100g each) 1 pump cooking oil spray 0.25 small crisp lettuce (approx 100g each)

.... Make your kanga pattie: Combine the onion, mince, garlic and coriander. Grill or dry fry till cooked. Construct your Kanga burger.

ASHY’S SPICY SNAPPER SALAD CALORIES MACROS 317.5 FAT: 11.06%

PROTEIN: 43.35%

CARBS: 43.59%

150g (5.25 oz) snapper (approx 150g each) 0.5tsp garlic, minced 10ml (0.34 fl.oz) tamari, wheat-free soy sauce 0.5 small red onion (approx 60g each) 2 inches cucumber (approx 15g per inch) 80g (2.80 oz) rice, brown 0.5tsp ginger , grated 0.25 fresh red chillies (approx 45g each)

.... Prepare the rice (normally 2.5 times water to brown rice in a saucepan) or the same in a rice maker. Pre-heat your oven to 200°C. Put the garlic, ginger, tamari and 10mls of water together. Mix the tamari sauce with the same amount of water; add the garlic and ginger together and combine. Place the snapper in a baking dish and cover it with the sauce. Cook in the oven until cooked through (approx 15 mins). Meanwhile, thinly slice the onion and cucumber, toss together and set aside. Also slice the red chilli and set aside. Top the rice with the snapper and cucumber salad and drizzle the juices from the baking dish over the salad. Garnish with the sliced red chilli.

ASHY’S CLEAN SHEPHARDS PIE CALORIES MACROS 316.8 FAT: 16.48%

PROTEIN: 40.09%

CARBS: 43.43%

0.75 sweet potato (approx 150g each) 80g (2.80 oz) lamb mince, (trim lamb leg cuts) raw 0.5tsp garlic, minced 1 small brown onion, (approx 60g each) 100g (3.50 oz) tinned tomatoes, chopped 100g (3.50 oz) broccoli 5 sprigs parsley 25g (0.9 oz) Kraft live free Cheese (high protein)

.... Chop the sweet potato into cubes and place in boiling water till soft. Drain and the mash with parsley. Preheat your oven to 200°C. Thinly dice your onion, cut the broccoli into florets, and drain chopped tomatoes. Add the onion and garlic to a non-stick pan and cook for a minute before adding the mince. Brown and then add the chopped tomatoes and broccoli. Keep mixing for another few mins. In a small baking dish add your mince, the sweet potato and top with cheese. Place in the oven till the cheese browns a bit and serve.

ASHY’S TUNA BEAN SALAD CALORIES MACROS 279.2 FAT: 10.32%

PROTEIN: 51.00%

CARBS: 38.68%

1 pinch black pepper 100g (3.50 oz) tuna, in springwater (drained weight) 30g (1.05 oz) cottage cheese 200g (7 oz) tinned mixed four bean salad, no added salt (drained weight) 20g (0.70 oz) sour cream, extra light 1 shallots (approx 10g each) 10ml (0.34 fl. oz) lemon juice, freshly squeezed

.... Drain the 4 bean mix and place in a bowl. Add the tuna, cottage cheese, sour cream, shallots, lemon juice and pepper. Mix well and eat. Great for a post training feast!

ASHY’S HIGH FIBRE LENTIL SOUP CALORIES MACROS 263.7 FAT: 19.45%

PROTEIN: 22.30%

CARBS: 58.25%

5ml (0.17 fl. oz) peanut oil 0.5tsp garlic, minced 0.5 small brown onion (approx 60g each) 20g (0.70 oz) baby spinach leaves 0.25tsp ground coriander 80ml (2.70 fl. oz) chicken stock, liquid 0.25tsp ground turmeric 0.25tsp ground cumin 60g (2.10 oz) red split lentils, dried

.... Soak your lentils in water (enough to cover them) for a couple of hours prior. Brown your onions and garlic in a saucepan with the oil, and as the aroma starts building add your spices too. Keep mixing constantly for a minute or so and then add your lentils and stock. Bring your mix to the boil and then cover and simmer for 15 minutes. Once your lentil soup is looking and tasting perfect, just prior to consuming add the spinach.

ASHY’S TOFU & VEGE STIR FRY CALORIES MACROS 306.9 FAT: 27.27%

PROTEIN: 27.37%

CARBS: 45.36%

120g (4.20 oz) tofu, hard 1 celery stalks (approx 30g each) 1 tsp garlic minced 60g (2.10 oz) egg noodles (dry weight) 1 brown onion, (approx 60g each) 2 pumps cooking oil spray 10ml (0.51 fl. oz) tamari, wheat free soy sauce 5ml (0.34 fl. oz) lemon juice, bottled 30g (1.05 oz) spring cabbage 1 pinch chilli flakes

.... Bring 300ml of water to the boil, add a little salt and cook egg noodles for a minute or so. Rinse, drain and put aside. Cut the tofu into cubes and thinly slice the onion, celery and cabbage. Lightly spray a medium high heated wok with with cooking oil and add the chilli flakes and garlic. Stir-fry for 1 minute. Add the tofu and stir-fry until cooked to your preference; remove from the wok. Lightly spray the wok again; add the onion and celery and cabbage and stir-fry for a further 2 minutes. Put the tofu back in the wok along with the prepared egg noodles and tamari sauce and stir gently until heated through.

ASHY’S TUNA CASSEROLE CALORIES MACROS 394.4 FAT: 9.13%

PROTEIN: 43.71%

CARBS: 47.16%

90g (3.15 oz) tuna, in spring water, drained weight 50g (1.75 oz) garden peas 30ml (1.01 fl. oz) milk, skim 50g (1.75 oz) pasta spirals, dry weight 75g (2.63 oz) Mushroon Soup, 99% fat free 1 spray cooking oil spray 25g (0.9 oz) Kraft live free cheese (high protein)

.... Heat your oven to 180°C. Add your pasta to a saucepan of boiling water so its covered by 1cm, cook till soft. Lightly spray a baking dish with cooking oil spray (or even better just cover with baking paper). Add your ingredients: peas, tuna (make sure its drained), pasta, mushroom soup and skim milk into the dish. Mix well and top with your finely grated live free cheese. Bake the mixture for 20mins or until brown. Leave to stand for 5 or so before serving. To make your own mushroom soup, grab 150g of mushrooms, fry with onion and thyme in a saucepan till brown. Then blend in food processor or Vitamix.

ASHY’S SALMON 'N' COUS COUS CALORIES MACROS 362.7 FAT: 24.57%

PROTEIN: 34.85%

CARBS: 40.58%

1 tsp Honey, clear and runny 0.5 tsp Bottled Ginger, crushed 120g (4.20 oz) Salmon Fillets, boned and skinned 5ml (0.17 fl. oz) Tamari, wheat-free soy sauce 40g (1.40 oz) Cous Cous 0.5tsp Dried Oregano 0.25 Fresh Red Chilli (approx 45g each)

.... Create your marinade by thinly slicing the chilli and mixing it with the ginger, tamari and honey. Cover your salmon with it and let sit for 30mins or so (the more the better). Cover your couscous with boiling water in a bowl. As it puffs up, mix through some oregeno with a fork, fluffing the couscous at the same time. Heat a non-stick frying pan over high heat and sear both sides. Drop the heat and cook the salmon for another 2 mins until pink. You have two options for serving. a) lay a bed of couscous and top it with the salmon b) break up the salmon and mix through the couscous.

ASHY’S ORIENTAL PORK STIR FRY CALORIES MACROS 335.3 FAT: 16.37%

PROTEIN: 46.64%

CARBS: 36.98%

30ml (1.01 fl. oz) sweet chilli sauce 0.25tsp garlic, minced 1 Sprig fresh coriander 100g (3.50 oz) bok choy 0.25 small brown onions (approx 60g each) 100g (3.50 oz) snow peas 10ml (0.34 fl. oz) tamari, wheat-free soy sauce 5ml (0.17 fl. oz) extra virgin olive oil 125g (4.38 oz) pork fillet, extra lean 100g (3.50 oz) broccolini 30ml (1.01 fl. oz) lemon juice, bottled 0.25tsp bottled ginger, crushed 1 packet Slim Pasta, vermicelli

.... Prep Your Veges: Chop the bok choy, broccolini and trim your snow peas. Fry the pork on high heat in a wok until seared and remove. Remove the slim pasta from packet, rinse and put in bowl of boiling water and rock salt. Dice your onion, crush the ginger and garlic, and add to the wok with coconut oil until tender and aromatic. Add your prepped veggies, slim pasta and pork back into the wok with the sweet chilli sauce, lemon juice and tamari. Stir fry for approx 2 mins or until your greens are how you like them. Serve and eat immediately.

ASHY’S POST TRAINING TUNA ROLLS CALORIES MACROS 333.8 FAT: 24.27%

PROTEIN: 28.04%

CARBS: 47.69%

1 sprig flat leaf parsley 1 celery stalk (approx 30g each) 4 sheets rice paper rolls 0.5 small carrot (approx 100g each) 70g (2.45 oz) small tuna in spring water (drained weight) 0.5 medium beetroot (approx 140g each) 0.25 small ripe avocado, (approx 180g each) 1 small red onion (approx 60g each) 5ml (0.17 fl. oz) olive oil, extra virgin 0.5 medium zucchini (Courgette) (approx 196g each) 5ml (0.17 fl. oz) lemon juice -freshly squeezed

.... Prep your Salad: Julianne slice your carrot, zucchini and beetroot. Make them very thin. Chop the celery, red onion and parsley and combine with the drained tuna, olive oil and lemon juice. Add hot water to a high edged plate or in the bottom of a saucepan and dunk your rice paper roll until soft. Add a little tuna mix, salad, avo, and sauce and fold your rice paper roll. Make all 4 and consume. Grate the carrot, zucchini and beetroot, place into separate small serving dishes and set out on the table to serve.

ASHY’S SPICY CHICKO ROLL CALORIES MACROS 296.6 FAT: 27.31%

PROTEIN: 45.18%

CARBS: 27.51%

0.25tsp Dried Oregano 0.25tsp Garlic Minced 1 Bread Roll, multi grain (approx 85g) 0.25tsp Dried Basil 1 pinch Chilli Flakes 1 pump Cooking Oil Spray 100g (3.50 oz) Asparagus Spears 30ml (1.01 fl. oz) Lemon Juice 125g (4.38 oz) Chicken Breast Fillets, skinless and boneless 5g (0.18 oz) Butter

.... Place the herbs, chilli, lemon juice, garlic and chicken into a lunch box to marinate for 30 mins or so. Heat your oven to about 180 degrees and cover a baking tray with baking paper. Add your chicken to the baking tray and cook each side until cooked through. At the same time, steam your asparagus, lightly butter your bread and add your chicken and asparagus for a spicy gourmet roll. Who says you can’t enjoy carbs when eating clean!

ASHY’S LAMB 'N' PUMPKIN CALORIES MACROS 343.7 FAT: 30.64%

PROTEIN: 38.99%

CARBS: 30.38%

2 sprigs Fresh Flat Leaf Parsley 1.5 small Tomatoes (approx 100g each) 0.5tsp Cumin 100g (3.50 oz) Pumpkin (edible portion) 10g (0.35 oz) Almonds, flaked 90g (3.15 oz) Greek Yoghurt, low fat 100g (3.50 oz) Lamb Steak, lean 10g (0.35 oz) Sultanas 0.25 tsp Ground Coriander

.... Steam the pumpkin and chop roughly and dice the tomato. Mix the coriander and cumin to diced tomato Mix the steamed pumpkin, tomato mix, almonds, parsley and sultanas together. Toss well to combine and adjust seasoning. Grill lamb steaks until done to your liking, and slice length ways in strips Serve it up: Top the pumpkin mix with lamb and drizzle generously with yogurt.

ASHY’S KANGA BARBY CALORIES MACROS 362.4 FAT: 22.85%

PROTEIN: 36.31%

CARBS: 40.84%

1 tsp butter 5ml (0.17 fl. oz) extra virgin olive oil 1 pinch sea salt 1 pinch black pepper 2 baby beetroots (approx 40g each) 20ml (0.68 fl. oz) milk, skim 0.5tsp garlic, minced 1 medium sweet potato (approx 150g each) 125g (4.38 oz) kangaroo fillet

.... Marinate your Kangaroo in the olive oil, pepper and salt for half and hour. Cut your sweet potato into cubes and place in boiling water until soft enough to mash. Add your butter and milk and mash up. Put your beetroot in foil and place in the oven on 180° for 30mins. With 5 mins til your beetroot is ready, grill the kangaroo fillet to your liking and serve together.

ASHY’S GLUTEN FREE BEEF STIR FRY CALORIES MACROS 265.3 FAT: 22.05%

PROTEIN: 50.66%

CARBS: 27.29%

1 packet Slim Pasta, vermicelli 1 spring onion (approx 15g each) 120g (4.20 oz) sirloin steak, lean 100g (3.50 oz) broccoli 20g (0.70 oz) oyster sauce 2 pumps cooking oil spray 0.5 fresh red chillies (approx 45g each)

.... Cut the beef into thin strips and sear on high heat in a wok until the outside is no longer pink. Remove from the pan (don’t over cook!). Add some more oil to the pan and mix the broccoli, chilli, spring onion for a minute and then add half your oyster sauce. Add the slim pasta, beef and rest of the oyster sauce and continue to mix for another minute. Pour into a bowl and cover with the other half of your oyster sauce.

ASHY’S BEEF MASH CALORIES MACROS 305.9 FAT: 15.00%

PROTEIN: 43.41%

CARBS: 41.58%

1 pinch black pepper 120g sirloin steak, lean 2 Sprigs fresh chives 0.5 tsp garlic, minced 1 sweet potato (approx 150g each) 30ml (1.01 fl. oz) balsamic vinegar 20ml (0.68 fl. oz) coconut milk , reduced fat 1 Cup mixed salad leaves 4 cherry tomatoes, small (approx 10g each)

.... Cut your sweet potato into cubes and place in boiling water until soft. Marinate your steak for about 15 mins in a bowl with the balsamic, garlic and pepper. Mash your sweet potato and mix in the chives and coconut cream. Make your super tasty and basic salad with the tomatoes and salad leaves and balsamic. Cook your steak as desired and place on top of your mash next to your salad. Pour any juices or extra marinade on top.

ASHY’S THAI BARRA CALORIES MACROS 297.9 FAT: 12.99%

PROTEIN: 54.92%

CARBS: 32.09%

5 sprigs fresh mint leaves 3 sprigs fresh coriander 30ml (1.01 fl. oz) lime juice, bottled 15g (0.53 oz) palm sugar 30g (1.05 oz) snow pea sprouts 8g (0.28 oz) oyster sauce 200g (7 oz) barramundi fillets 1.5 spring onions (approx 15g each) 2 pumps cooking oil spray 0.75 fresh red chilli (approx 45g each)

.... Make your Salad: Thinly slice the spring onions and chilli, then toss together in a bowl with the sprouts, mint leaves and coriander. Cook the barramundi for approximately 3 minutes each side on a medium to high heat or until cooked through. Crush the palm sugar and place in jar with the lime juice and oyster sauce; place the lid on and shake to combine ingredients. Layer your plate with the fish, then salad and finally top with sauce.

ASHY’S SPICY MUSHROOM CHICKEN & ASIAN GREENS CALORIES MACROS 345.4 FAT: 34.92%

PROTEIN: 49.33%

CARBS: 15.75%

150g (5.29 oz) Chicken Breast Fillets, skinless and boneless 0.25tsp Five Spice Powder 30ml (1.01 fl. oz) Tamari, wheat free soy sauce 0.5tsp Cornflour 1 pump Cooking Oil Spray 5ml (0.18 fl. oz) Coconut Oil 150g (5.25 oz) Bok Choy 1tsp Honey, clear and runny 0.5tsp Bottled Ginger, crushed 5ml (0.17 fl. oz) Sesame Oil 1 extra large Flat Mushroom (approx 75g each)

.... Make our Marinade: Mix the honey, tamari, five spice powder, ginger and sesame oil into a container and shake. Place the chicken in a saucepan, and mix with marinade. Cover the saucepan and put in the fridge for at least 5-10 minutes, but the longer the better IE an hour if you have time. Once marinated, place the chicken on a pan and cook for approximately 5-8 minutes until cooked through (medium to low heat so not to burn marinade). As you are frying the chicken, grill the mushroom and bok choy until tender with the coconut oil. Add a little salt and tamari. Turn heat off. With any remaining marinade in the saucepan, heat it up (add some corn flour if necessary to thicken it, in case it gets runny) or add a little water if dry. Put it Together: Add your mushy’s and bok choy to a plate, Slice the chicken breast and place it on top and finally pour the sauce you just made over the rest of the dish!

CONGRATULATIONS!

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