s k e e 6 w WITHÂ JOSEPHINE MEAL PLAN & WORKOUTS! @6WEEKSWITHJOSEPHINE @NOLONGERFATJOSIE Created by Josephine Desgrand
Meet the creator Hi, I am Josephine Desgrand! I am 20 years old. @nolongerfatjosie
Three years ago I lost 62kgs in 11 months by changing my diet and becoming more active. I decided to share my story with the world in hopes to inspire and help other people overcome their own obstacles. I have created this 6 week plan as an easier guide to follow in order to reach healthy lifestyle goals.
- Josephine xo @nolongerfatjosie
I am not a practising dietician, qualified trainer, or health professional. This meal plan is what I used to lose weight. Any information or advice contained here does not negate any person's responsibility for their personal health and safety and I recommend anyone preparing to make significant changes to diet, exercise, and lifestyle seek appropriate medical advice before commencing.
What is the
6 week challenge?
The main focus of the 6 week challenge is to create healthy habits meanwhile accomplishing your small goals.
Whether you want to lose weight or build strength - This plan has been built to challenge yourself and break unhealthy habits.
This plan is filled with tips and lots of information to help guide you. I have also included personal information about myself!
I created the instagram page @6weekswithjosephine to share my progress of the 6 week challenge/documenting it all in one place!
My transformation
To t (60 his kg s)
From this (127k gs)
MY STORY My life has changed so much. I was always such a shy person. Not even my teachers could get a word out of me. I was so afraid of what people thought of me, I didn’t want to embarrass myself. I felt like the whole world was watching me and laughing. It was such a horrid feeling. In year 9 (2014) I spent most of my spare time inside gaming, some days I would tell my mum I didn’t want to go to school, I was lazy and unmotivated. I began to gain weight a lot quicker and became more and more self conscious. I could see the way people looked at me it was like they were disgusted with the way I looked but I tried to ignore it. Moving to Hervey Bay, Queensland was one of the greatest things to happen to me. I was so terrified to start at a new school where I didn’t know anybody. I begged my mum to let me skip the first term so I could work on my fitness/appearance. I started to eat healthy but I wasn’t very educated on food, I’d have things like smoothies and low fat yoghurt which contain a lot of sugar and by the end of the week I would give up and have pizza. I spent most my nights staying up super late and sleeping most of the day. I ended up gaining weight by the time I had to start school in July. I just had zero motivation to change. I was lazy and loved food. Now not every day was bad but overall I wasn’t happy with my appearance. I just didn’t feel comfortable in my own body. One day I decided I wanted to start fresh. I discovered Joe Wicks - The Body Coach and read multiple articles on food to find out what was good and what was bad. I was pretty shocked to find out a lot of the foods I thought were healthy weren’t really. Now that I was more educated on food I decided to begin my weight loss journey. This time I was a lot more serious. On October 6th, 2016 I weighed in at 127kgs. This was my heaviest weight. I took before shots in my bra and undies on my phone and cropped them so no one would go on my phone and see them. In 11 months I had lost 62kgs.
MY STORY I met my soulmate in 2018, Nicholas Dower. He is incredibly proud of me and loves me for me. I am so grateful that he came into my life. We had a beautiful baby boy together in November 2019. We called him Charlie and he is the most gorgeous little boy ever. He is so loving. Nick and I are happily engaged. I love my life, I am so happy and feel so lucky to have my boys. When I was heavily pregnant with Charlie I weighed in at 92kgs. I am now close to 9 months postpartum and back to 65kgs. I started an Instagram account called @nolongerfatjosie back in 2017 which has reached a following of over 145,000 people and I receive messages daily from people all over the world, even in different languages asking about how I achieved my weight loss goal and asking for help, Its incredible how many people have reached out. The purpose of my Instagram was to share my story to help motivate, inspire and empower others. I want to be able to change peoples lives. My story has already impacted so many peoples lives and I want to continue to spread my story worldwide, further helping to assist people who need it and sharing my thoughts and my emotions through out my journey, being real and raw. My lifestyle has changed forever, i am now so confident and happy in my body and I can now pass on my healthy habits to my children.
I'm not here to be average I'm here to be awesome.
The key to success is to focus on goals, not obstacles. SUCCESS.COM
The harder you work for something, the greater you'll feel when you achieve it. SUCCESS.COM
Every new day is another chance to change your life.
Weight loss Do's & Don'ts Drink plenty of water. (at least 2L a day) try drinking water before each meal to make you more full.
Don't eat processed foods such as white bread, pasta, sugar, chips/crisps etc.
Set realistic goals.
Avoid sugary drinks (fruit juice, soft drink) and alcohol.
Stay active. Eat lots of vegetables Eat slowly and chew your food properly. Limit coffee 1-2 cups per day. (Don't add sugar and use full fat milk instead of processed milk)
Don't eat large portions. Practice portion control. Limit eating most fruit. Don't eat too late in the evening (avoid if possible).
TO BEGIN STEP 1: Set a goal that you would like to achieve within the 6 weeks. STEP 2: Take the "BEFORE" pictures. (SIDE, FRONT & BACK) STEP 3: Grab a measuring tape and get your body measurements and weight. (write them down on page 13)
Example SIDE
FRONT
BACK
What do you want to achieve within the next 6 weeks?
BODY MEASUREMENTS Starting measurements WAIST: ______ HIPS: ______ CHEST: ______ L THIGH: ______ R THIGH: _____ L BICEP: _____ R BICEP: _____ WEIGHT: _____
Finishing measurements WAIST: ______ HIPS: ______ CHEST: ______ L THIGH: ______ R THIGH: _____ L BICEP: _____ R BICEP: _____ WEIGHT: _____
IÂ found measurements to be a great way to track my progress. I am so glad I did this!
About the 15 MFB There is an exercise plan included in this planner. The main workout in this plan is a 15 minute HIIT fat burning workout. You can do this at home! On days that you arent doing the workout you will be required to do a 30 minute walk. Don't worry if you can't finish the 15 minute workout at the start... I barely could either! This is my favourite workout as it is quick and burns a lot of calories. I definitely recommend doing the workout in the morning as you feel energised after and your body will continue to burn calories all throughout the day! I recommend doing a few stretches after the workout as it enhances flexibility and reduces muscle tension.
HIIT stands for High Intensity Interval Training. For this workout you will need to download or google an interval timer and input the following
15 MFB stands for 15 Minute Fat Burner
15 MINUTE FAT BURNER High knees on the spot Set 1- 20 seconds 10 second break Set 2- 20 seconds 10 second break Set 3- 20 seconds 10 second break Set 4- 20 seconds 10 second break
5. Burpees Set 1- 20 seconds 10 second break Set 2- 20 seconds 10 second break Set 3- 20 seconds 10 second break Set 4- 20 seconds 10 second break
2. Crunches Set 1- 20 seconds 10 second break Set 2- 20 seconds 10 second break Set 3- 20 seconds 10 second break Set 4- 20 seconds 10 second break
6. Squats Set 1- 20 seconds 10 second break Set 2- 20 seconds 10 second break Set 3- 20 seconds 10 second break Set 4- 20 seconds 10 second break
3. Plank Set 1- 20 seconds 10 second break Set 2- 20 seconds 10 second break Set 3- 20 seconds 10 second break Set 4- 20 seconds 10 second break
7. Lunges or Lunge jumps Set 1- 20 seconds 10 second break Set 2- 20 seconds 10 second break Set 3- 20 seconds 10 second break Set 4- 20 seconds 10 second break
4. Push ups Set 1- 20 seconds 10 second break Set 2- 20 seconds 10 second break Set 3- 20 seconds 10 second break Set 4- 20 seconds 10 second break
8. Bicycle Crunches Set 1- 20 seconds 10 second break Set 2- 20 seconds 10 second break Set 3- 20 seconds 10 second break Set 4- 20 seconds 10 second break
Download or google an interval timer to do this workout!! Info on previous page.
EXERCISE PLAN
Week 1
30 minute 15 minute 30 minute 15 minute 30 minute 15 minute walk fat burner walk fat burner walk fat burner
Rest day
Week 2 15 minute 30 minute 15 minute 30 minute 15 minute Rest day fat burner walk fat burner walk fat burner
15 minute fat burner
Week 3 30 minute 15 minute 30 minute 30 minute 15 minute 15 minute walk fat burner walk walk fat burner fat burner
Rest day
Week 4 15 minute 15 minute 15 minute 15 minute 30 minute Rest day fat burner fat burner fat burner fat burner walk
30 minute walk
Week 5 15 minute 15 minute 15 minute 15 minute 15 minute 30 minute 30 minute fat burner fat burner fat burner fat burner fat burner walk walk
Week 6 15 minute 15 minute 15 minute 15 minute 15 minute 30 minute 30 minute fat burner fat burner fat burner fat burner fat burner walk walk
AVOID! SUGARY DRINKS
Sugary drinks like soft drink, sports drinks, juice and most smoothies! FRIED FOODS
Fried foods are very high in calories. ALCOHOL
Drinking alcohol makes it harder to lose weight. Alcohol is high in calories. No matter how healthy you're eating if you're consuming alcohol it can prevent you from losing weight. SUGARY SNACKS REFINED CARBS Snacks like cookies, Refined grains like white rice, chocolate, ice cream, cakes bread and pasta have been & lollies are full of sugar! stripped of many nutrients.
Okay now to discuss food for the next 6 weeks... Following this plan you will have three meals a day and no snacks. I have created it so that you get to choose the meals you like out of the ones provided, so you aren't stuck eating the same thing every day. I have also created meal planner templates if you want to plan each week out. There are a few vegetarian options included but remember if you are vegan or vegetarian you can substitute out things like meat etc and add your own things! Just make sure to keep it low carb & low sugar. When I was losing 60kgs I was eating three meals a day. Now most days I skip breakfast as I don't get too hungry in the mornings so if that works for you too that's fine.Â
Meals that have the orange cross symbol in the top corner means that you can only consume that meal after completing a workout. You can only choose ONE of these meals on a day that you work out. On a rest day you have to choose three meals without the symbol. This is because the meals marked with the symbol have a higher carbohydrate intake. Â
Only to be consumed after a workout. Any questions? send me a message on instagram @6weekswithjosephine
Omelette 1 serving
What you need; 2 eggs 2x tablespoons of full cream 1/4 red onion, sliced 1/4 red capsicum, sliced 1/4 cup of grated cheese 1/4 cup baby spinach 2x pieces of bacon (optional) 1 tablespoon of butter 1 teaspoon of olive oil Salt and pepper, to taste Sour cream (optional) Chives, chopped (optional) What you need to do; Prep ingredients. In a small fry pan; heat oil over medium-high heat and add bacon. Cook bacon until golden. Place bacon on a plate to the side. Add red onion, capsicum and baby spinach to the pan over medium heat and cook until softened. Remove from pan and put on plate with bacon. In a bowl, beat the eggs with a fork and add in the cream. Season with salt and pepper Melt butter in a small fry pan on medium-low heat. Add the eggs to the pan and cook without stirring until the edges begin to set. Tilt the pan so the uncooked eggs move to the edge. Place the cheese, red onion, capsicum, baby spinach and bacon in a line down the center of the omelette and cook for about 1 minute longer, or until the eggs are mostly set but still a little soft in the center. Use spatula to fold the omelette in half. Plate the omelette. Add sourcream to the side, sprinkle chives on top.
Pumpkin, Walnut, Lentil and Haloumi Salad 1 serving
What you need; 200g butternut pumpkin, peeled, diced and roasted 200g tinned lentils, drained 1 x 50??g Walnuts 2 x handfuls of mixed leafy mix (spinach, rocket, lettuce, eg) 1/2 x small red onion, sliced 100g Haloumi, sliced and fried 10 x black olives 10 x dried cranberries
What you need to do; Preheat oven to 200 degrees. Place diced pumpkin on a baking dish and roast for approx. 30 minutes, or until tender and brown. Drain lentils and place in large bowl. Add spinach leaves, red onion, cranberries and black olives. Once pumpkin is cooked and warm, add to salad. Slice Haloumi and try with a teaspoon of oil until golden on each side. Just before serving, sprinkle over walnuts.
Charlie's muffins 6 servings/ makes 12 muffins
What you need: 4 large bananas 2 eggs 3 1/2 teaspoons vanilla essence 1 punnet blueberries 120g butter, melted 160g almond flour 1 1/2 teaspoons baking powder cupcake wrappers
What you need to do; Preheat oven to 180 degrees celsius. Line muffin tray with cupcake wrappers. Mash bananas with a fork. Combine mashed bananas, eggs, butter and vanilla in a bowl a mix well. Add almond flour and baking powder and stir well. Spoon mixture into prepared muffin pan. Top each muffin with 5 blueberries. Bake for 25 minutes. Stand in pan for 10 minutes before transferring to a wire rack to cool.
Salmon steak and salad 1 serving
What you need: 1 x Salmon Steak (skin on or off, your choice) 1 x teaspoon olive oil For the salad; ½ bag of mixed spinach leaves 1 x small red onion, sliced For the sauce; 1 x tablespoon Kewpie Mayonnaise 10 x baby capers
What you need to do; Heat frypan to medium-high heat and add oil. Add Salmon skin side down. After it’s been cooking for a few minutes, you’ll start to notice the colour of the fillet slowly begin to change. Once the colour change has moved up about ¾ of the way from the bottom, it’s time to flip. (approx. 5 -7 minutes) Since the bulk of cooking has already happened, the salmon will only need a few more minutes after flipping. Remove salmon from pan and plate. Due to the flavour of the salmon, I try to keep my salad as plain and simple as I can. A few spinach leaves with a bit of red onion is my favourite with the salmon. For the sauce, I mix a few baby capers (dice some regular capers if you can’t find the baby ones) with a tablespoon of Kewpie Mayonnaise – my extremely easy version of Tartare sauce! Enjoy!
Chicken parmigiana & sweet potato chips 1 serving What you need: 1 x Chicken breast 1 1/2 tablespoons tomato salsa 1/4 cup of grated tasty cheese 1 rasher of maple bacon, cut in half 2 tablespoons of olive oil dried parsley 300g Sweet potato, sliced into fries 1/2 tsp of paprika 1/2 tsp of garlic powder salt and pepper
What you need to do; Peel and cut sweet potato into fries. Preheat the oven to 200°C and line a baking tray with baking paper. Drizzle 1 tablespoon of oil over the potatoes, add the paprika and garlic powder. Toss to coat. Arrange the sweet potatoes in a single layer on prepared tray and put in oven until cooked and crispy. In the meantime line a small tray with baking paper. Place the chicken breast on a chopping board in a ziplock bag, removing as much air as possible and sealing before pounding. Pound with a rolling pin until flat. Heat a large frypan over high heat. Add 1 tablespoon of oil and chicken, sprinkle with salt and pepper. Cook for 3 minutes on each side until golden. Transfer the chicken to the prepared baking tray and top with tomato salsa, maple bacon and cheese. Place in the oven for 8-10 minutes until cooked through. Sprinkle sweet potato fries with salt and add some dried parsley on top of the parmigiana.
Chicken, Broccoli and Zucchini Soup 6 servings What you need: 3 x chicken breasts 8 cups chicken broth 2 x chillies, diced 1 x onion, diced 1 tablespoon minced garlic 1 x head broccoli 3 x zucchini’s, diced 1 teaspoon olive oil
What you need to do: Preheat oven to 180 degrees celsius. Wrap chicken breasts in alfoil and bake in oven until cooked through (approx. 25 mins) Fry chillies, onion and garlic in a teaspoon of oil until tender. Add Broccoli and zucchini to pan, put on lid and leave sauté for a few minutes until vegetables are a little soft. Once chicken is cooked, remove from oven, let cool enough to dice, or shred, then add to a large saucepan with 8 cups chicken broth. Add in vegetables and bring to the boil. Reduce heat and simmer for 15 minutes. This can be kept in the fridge and eaten for days, or frozen and defrosted when required.
Low Carb Bread with Avocado 1 serving Low carb bread is the best option for someone who wants to reduce their carbohydrate intake or lose weight. Most breads have around 18g carbs per slice. The low carb bread I recommend is Baker's life, you can purchase it from ALDI. This bread only has 2.5g carbs per slice!
What you need:Â 2 x slices low carb bread 1 x avocado Salt and Pepper
What you need to do: Toast your bread to your liking, and add avocado. Avocado can be sliced or smashed onto bread and season with Salt and Pepper.
Big Brekkie 1 serving What you need: 1 tomato, halved 1 teaspoon butter 1 1/2 teaspoon of olive oil 2 medium eggs 1 cup of mushrooms either button or large sliced 3 rashes of bacon halved, rindless Baby spinach leaves, to serve
What you need to do: Preheat oven to 200 degrees celsius or 180 degrees fan forced. Line a baking tray with baking paper. Place tomatoes cut side up on prepared tray. Drizzle them with a small amount of oil. Season with salt and pepper. Bake for roughly 30 minutes or until they’re softened. Meanwhile, in a small pot on high heat cook mushrooms, add 1 teaspoon of butter, stirring, for 2-3 minutes or until tender. Cover to keep warm. Heat 1 teaspoon of oil in a large non stick frying pan over high heat. Add bacon and cook, turning, for 4 minutes or until golden. Transfer to plate and cover to keep warm. Heat 1/2 teaspoon of oil in the same pan over high heat. Fry eggs for 2-3 minutes or until cooked. Place eggs on a plate with bacon, roasted tomato, mushrooms and spinach.
Mexican bowl 1 serving What you need: 250g beef mince 1/2 can of black beans, drained 1 30g packet of taco seasoning 1 tablespoon of olive oil 1 cup lettuce leaves, chopped 1/2 cup canned corn, drained 1/2 small red onion, chopped 1/2 tomato, diced 1/2 avocado diced or 1/4 cup of guacamole 1/2 cup cheese, grated 1 tablespoon of sour cream
What you need to do: Add the oil and beef to a pan over medium-high heat. Cook the beef until it’s browned. Add black beans and taco seasoning, stirring until combined. While the beef is cooking, start to prep other ingredients. In a bowl add the chopped lettuce, cooked mince/ bean mix, corn, red onion, tomato, avocado. Sprinkle with cheese and top with sour cream.
Prawn and Chorizo cauliflower rice 1 serving What you need: 200g prawns, tails removed 1 chorizo, sliced 125g broccoli 125g cauliflower 1/2 tablespoon minced garlic 1 tablespoon of organic honey 2 teaspoon of crushed chilli 1 tablespoon of smokey barbecue sauce 1/2 tablespoon of Worcestershire sauce 1 tablespoon of olive oil Salt and pepper to taste Shallots, chopped to top
What you need to do: In a bowl add prawns, garlic, honey, chilli and barbecue sauce. Add a pinch of salt and pepper. Stir. Cover and let sit for 15 minutes. Cut the cauliflower and broccoli into large chunks. Using a grater on the mediumsized holes, grate cauliflower and broccoli into “rice.” In a microwave safe bowl add cauliflower and broccoli rice. Cover and microwave for 2 minutes. Heat oil in a medium sized pan over medium-high heat. Add sliced chorizo and cook on both sides for 1-2 minutes or until browned. Add prawns and cook on each side for 30 seconds. Add cauliflower and broccoli rice. Add Worcestershire sauce, salt and pepper, stirring together. Serve in a bowl with chopped shallots on top.
Zucchini & Eggplant bites 1 serving What you need: 1x Medium zucchini, cut into rounds 1x Small eggplant, cut into rounds 1x Small jar of passata sauce 80g pepperoni slices 2 cups of mozzarella
What you need to do: Preheat oven to 200 degrees celsius. Line a baking tray with baking paper. Cut zucchini and eggplant into 1/4 inch thick rounds. Top zucchini and eggplant slices with passata, pepperoni and cheese. Bake for 10 minutes or until bites are tender.
Banana oats & Blueberries 1 serving What you need:Â 1 1/2 cups of water or unsweetened almond milk 2/3 cup of organic rolled oats 1x ripe banana, mashed 15x Blueberries
What you need to do: Pour oats into a small saucepan,. Add banana and water/almond milk. Cook over medium heat, stirring and mashing the banana with a wooden spoon as it cooks. Bring to a boil and stir for 2-3 minutes until the desired consistency is reached. Remove from heat and allow to cool before serving. Top with blueberries.
Tip: If you want to add a little bit more flavour add 1/2 teaspoon of cinnamon
Scrambled egg and haloumi 1 serving What you need:Â 3x eggs 1/4 cup of thickened cream 1 tablespoon of butter 1 teaspoon of olive oil 90g haloumi, sliced chives Salt and pepper, to taste
What you need to do: In a bowl whisk together eggs and cream. Add salt and pepper. In a small frying pan on medium-high heat add oil and haloumi and cook for 1-2 minutes on each side or until golden. Put on a plate. Melt butter in the same pan over medium heat. Add egg mix, stirring and scrambling the eggs. Cook until fluffy. Plate eggs and haloumi. Serve with fresh chives on top.
Greek style salad 2 servings What you need:Â 1/2 red onion, sliced thinly 1x tomato, diced 1/2 cup pitted olives, halved 75g feta, diced into cubes 1x avocado, diced 1 1/2 cups lettuce, chopped Salt and pepper, to taste
What you need to do: Prepare ingredients. In a large bowl combine lettuce, tomatoes, red onion, avocado, olives, and top with feta. Season with salt and pepper
Egg muffins 3 servings / makes 12 muffins What you need: 8 eggs Salt and pepper 5 rashers bacon (chopped) 3 spring onions (chopped) Handful grated cheese
What you need to do: Heat up oven to 200 degrees celsius. Grease muffin pan with a little bit of oil. Crack eggs into a jug and whisk. Add salt and pepper. Fry spring onions and bacon and add a spoonful into each muffin cup. Pour egg mixture into a greased muffin tray and add a little cheese. Don’t fill the egg mixture to the brim as they will rise while cooking. Bake for 20 mins until cooked through.
Buddha bowl 1 serving What you need: 200g Honey Soy Tofu 1/2 cup cooked quinoa ½ tin chickpeas, drained 100g roasted pumpkin ½ avocado, sliced Handful of spinach leaves
What you need to do: Cook 1/2 cup quinoa as directed on packet. I usually boil one cup quinoa with 2 cups of water. Fry Tofu and set aside to cool. Drain chickpeas and add to bowl. Add sliced avocado, roasted pumpkin and spinach leaves. Sprinkle with a little seasoning of your choice and salt and pepper.
Satay Stir-fry What you need:Â 1x chicken breast or 300g tofu 1/2 bunch broccoli, chop into small florets 1/2 zucchini, chopped into rounds then halved 1/2 cup red cabbage, shredded 1/2 brown onion, sliced olive oil
1 serving
For the satay sauce: 1 cup of organic peanut butter 4 tablespoons of soy sauce 2 teaspoons of rice vinegar 2 tablespoons of fresh lime juice 2x package of stevia leaf noncaloric sweeter (green packet) 2 teaspoons of minced garlic 1 tablespoon of crushed ginger 3 tablespoons of fresh coriander 1 teaspoon sambal oelek chilli paste 5 tablesoons of water
What you need to do: Combine all sauce ingredients, except for water in a small pot over low heat. Whisk together until smooth and thick. Take off heat and whisk in water. Prepare other ingredients. Heat a small amount of oil in a medium frying pan over medium heat. Add broccoli, zucchini, red cabbage and onion. Cook until just tender. Heat 1 tablespoon of oil over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side; return vegetables and add satay sauce. Cook and stir until chicken is no longer pink in the middle and vegetables are tender, 5 to 7 minutes.
Zucchini spaghetti & meatballs 1 serving What you need:Â 250g Zucchini spiralised into spaghetti 1/2 teaspoon of garlic 10 mini meatballs (beef, pork or chicken) olive oil salt and pepper
What you need to do: Microwave zucchini spaghetti, covered for 2 minutes Cook meatballs in oil, in a small sized pan over medium heat until brown. Add spaghetti into the pan and add garlic. Sprinkle with salt and pepper and serve.
Teriyaki tofu 1 serving What you need: 300g firm tofu, diced small bunch of green beans, chopped 1/2 brocolli bunch, cut into florets 1/2 red capsicum, chopped 1/2 brown onion, sliced 80g teriyaki sauce salt and pepper olive oil
What you need to do: Prepare ingredients. Heat a small amount of oil in a large frying pan over medium heat. Add broccoli, beans, red capsicum and brown onion. Cook until tender. Heat 1 tablespoon of oil over medium-high heat. Cook and stir tofu until golden about 2 minutes per side; return vegetables and add teriyaki sauce. Stir and cook unti sauce is heated. Add salt and pepper.
Steak and salad 1 serving What you need:Â 200g steak Salt and pepper Olive oil Salad, to serve
What you need to do:
Season the steak with salt and pepper and rub in some olive oil. Place steak on the grill and cook for 2 minutes each side (depending on how you like your steak) Serve with some greek style salad.
Taco's in lettuce cups 1 serving What you need: 250g Beef mince or 1/2 tin black beans 1/2 packet or 15g of taco seasoning 1x tomato, diced 1/2 avocado, diced 1/2 cup grated cheese 3x lettuce cups 1 teaspoon of olive oil Sour cream Salsa
What you need to do: Prepare ingredients. Heat oil a frying pan over medium heat. Add beef mince and cook until brown. Add taco seasoning and stir until combined with mince. Add mince into lettuce cups and top with tomato, avocado, cheese, sour cream and salsa.
Garlic sea scallops 1 serving What you need:Â 2x tablespoons of garlic butter 6x sea scallops
What you need to do: If in shell, remove scallops from shell. Add scallops into a pan (high heat) with garlic butter, stir ensuring scallops are covered in garlic butter. You could also add some chilli or other spices. I just like them fresh with a bit of garlic yum!
Steak, blue cheese beans & mushroom 1 serving What you need:Â 200g steak 50g blue cheese 1 cup of sliced mushrooms 300g of green beans, steamed olive oil salt and pepper 2 teaspoons of butter chives, to top
What you need to do: Steam green beans until tender. In a small pan over medium heat add mushrooms and butter and cook until soft. In the same pan add the steamed beans and blue cheese. Cook until cheese is melted over the beans. Season the steak with salt and pepper and rub in some olive oil. Place steak on the grill and cook for 2 minutes each side (depending on how you like your steak)
Moroccan chicken salad 1 serving Make Moroccan spice and store in airtight container. Mix all ingredients in a bowl. The following amount will be enough for 3 chicken breasts 2 tsp ground coriander 2 teaspoon paprika 2 teaspoon cumin 1 teaspoon turmeric 1 teaspoon salt ½ teaspoon garlic salt
What you need: 1x large chicken breast, diced 1 teaspoon olive oil Lettuce leaves 1x small avocado, mashed, ¼ red onion, sliced Moroccan seasoning
What you need to do: Prepare salad by washing lettuce leaves, smash avocado, slice onions and place on plate. Roll diced chicken breast in Moroccan seasoning. Heat olive oil in pan, and add chicken breast – fry on medium heat for 5 minutes or until cooked. Season with salt and pepper.
Zucchini chips 1 serving What you need:Â 2x small zucchini, cut into fries 1 1/2 tsp dried parsley 1/2 cup grated parmesan 1/4 cup almond meal 1 tsp mixed herbs 1 tsp salt 1 tsp pepper 2x eggs Low carb, low sugar ranch
What you need to do: Preheat oven to 200 degrees celsius. Line baking tray with baking paper. Cut zucchini into fries. Whisk eggs in a small bowl. In a seperate bowl add almond meal, mixed herbs, parsley, parmesan, salt and pepper. Dip zucchini fries into egg and then coat in almond meal/spice mixture. Place on prepared baking tray and bake for 20 minutes or until brown and crispy. Serve with a low carb, low sugar ranch or aioli.
Zucchini slice 3 servings What you need: 8 eggs 1 kilo zucchini (grated – bit of a workout for your arms!) 250g bacon (diced) obviously omit if vegetarian 1 cup almond flour 1/2 cup grated cheese 1 large onion (diced) 1 teaspoon oil Salt and pepper
What you need to do: Get the oven heated up – turn to 180 degrees celsius Fry your diced bacon and onions in a bit of oil until brown – set aside. Whisk your eggs in a bowl, then add in your almond flour, grated zucchini, grated cheese, bacon and onion. Season with a bit of salt and pepper and then pour (should be nice and thick) into a greased baking dish. I use a tiny bit of oil to grease, and use a long dish, rather than a deep one, as it takes longer to cook! Bake for around 35 mins or until cooked through – can check with a skewer.
Creamy tuna salad 2 servings
What you need: 1 x 425g can Tuna in Brine ½ small red onion, diced 5 x slices of Jalapeños, diced (optional) 10 x black olives, halved 2 x gherkins, diced 2 Tablespoons Kewpie Mayonnaise 1 x shallot, diced
What you need to do: Drain brine from Tuna (doesn’t need to be fully drained, a little brine is still fine). Place all ingredients in a bowl and mix well with spoon.
Spicy chicken & cauliflower rice 1 serving What you need: 2x boneless chicken thighs 1 tablespoon of honey 1 1/2 tablespoons of smokey bbq sauce 250g cauliflower, grated into rice 1 teaspoon of Worcestershire sauce 1/2 tablespoon of crushed garlic 1 tablespoon of crushed chilli 2 teaspoons of dried chilli flakes 1 tablespoon of oil Dried parsley, to top Salt and pepper
What you need to do: Cut the cauliflower into large chunks. Using a grater on the medium-sized holes, grate cauliflower and broccoli into “rice.” In a microwave safe bowl add cauliflower and broccoli rice. Cover and microwave for 2 minutes. In a medium sized bowl combine honey, smokey bbq sauce, Worcestershire sauce, crushed garlic, crushed chilli and salt & pepper. Add chicken thighs, covering them completely with the marinade. Heat oil in a medium frying pan over medium-high heat and fry the marinated chicken on one side until golden brown. Turn it over and brown the other side. Add cauliflower rice and pour left over marinade over the rice. Sprinkle chilli flakes over chicken and rice. Cook for 1-2 minutes then serve with dried parsley on top.
Poached eggs, mushroom & avocado 1 serving What you need: 2x Eggs 1x cup mushrooms, either button or large sliced. 1x Avocado 1 teaspoon butter
What you need to do: Poach eggs to your liking. I poach my eggs in a stove top egg poacher – best investment ever! I use a drop of oil in each cup, bring to the boil, then add the egg, pop on the lid and cook. If you don’t have an egg poacher, fill a saucepan about 2/3 full with water and bring to the boil. Once boiled, turn down to a simmer. Add 2 teaspoons of white vinegar to the water. Crack the egg into a small cup then ease the egg into the water. Depending on how runny you like your eggs, cook for about 4 minutes – this will give you a firm white with runny yolk. Place whole button mushrooms in a small saucepan with butter. Put the lid on the saucepan and Sauté mushrooms for a few minutes on high until tender. Either mash avocado, or slice and plate.
Sweet potato fries 4 servings What you need: 2x large sweet potatoes 1 teaspoon olive oil 1 teaspoon of paprika or Italian herb mix
What you need to do: Peel 2 large sweet potatoes. Cut into string fries, about 6mm wide. Place in an airtight container and cover with water. Each serving of fries I do, is about half a large sweet potato. Preheat oven to 190 degrees celsius. Place fries into a bowl and toss olive oil. The spice varies on each time I cook them, but I either use 1 teaspoon paprika, or 1 tablespoon of Italian Herb Mix. Add to the bowl and toss. Place fries on a baking tray with baking paper, leaving space between them. Bake for 30 minutes or until crispy and golden brown.
Salmon cakes with salad 2 servings / 2 cakes per serve What you need: 1 x 410g can of Salmon in spring water ½ sweet potato, cooked and mashed 1 egg, beaten 2 spring onions, finely chopped 2 tablespoons almond flour Olive oil for frying Greek yoghurt and parsley to serve
What you need to do: Drain can and remove salmon. In a large bowl, combine the salmon, mashed potato, egg, spring onion and almond flour. Mix well. Shape the mixture into cakes. Heat oil in frying pan and cook cakes over low – medium heat for 4 minutes, turning once, until golden brown.
Sweet potato crusted quiche 1 serving What you need: ½ - 1 large sweet potatoes, peeled and sliced into thin rounds 8x eggs 2 cups spinach leaves 4x rashers of bacon, diced 1x large onion, diced 1 teaspoon minced garlic 1 handful grated cheese to top Olive oil Salt and pepper
What you need to do: Get your oven hot by preheating to 200 degrees celsius. Peel your sweet potatoes, slice into thin rounds and arrange in a pie dish in a circular pattern. Drizzle with small amount of oil and season with salt and pepper. Bake in the oven for 15 minutes. While this is in the oven, fry bacon, garlic and onion until cooked, then add in the spinach. Fry for a further 2 minutes until spinach is all wilted. In a bowl, beat the eggs, then add the bacon and spinach mixture. Reduce oven temp to 180C before putting quiche back in. Pour over sweet potato crust and put back in the oven for 30 minutes or until eggs are set.
Chicken meatballs 2 servings. Recipe makes approx.. 12 meatballs. (Six meatballs per serve) What you need: 500g chicken mince 1x sliced chilli 3 teaspoons of garlic, diced 1 bunch of coriander, diced 3 spring onions diced Olive or coconut oil 1 tsp Bicarbonate of soda (keeps the meat more juicy and tender) Greek yoghurt
What you need to do: Combine all ingredients in a large bowl and mix using hands. Roll them into small balls should make approximately 12 balls. Fry the meatballs in a pan using either olive oil or coconut oil. Serve with some greek yoghurt!
Moroccan chicken & sweet potato mash 1 serving Make Moroccan spice and store in airtight container. Mix all ingredients in a bowl. The following amount will be enough for 3 chicken breasts 2 tsp ground coriander 2 teaspoon paprika 2 teaspoon cumin 1 teaspoon turmeric 1 teaspoon salt ½ teaspoon garlic salt What you need: 1x large chicken breast, diced 1 teaspoon olive oil ½ large sweet potato, peeled and diced Moroccan seasoning
What you need to do: Heat oil in a pan over medium heat. Add chicken breast and cook for 5 minutes or until cooked. Place diced sweet potato in a saucepan of water and bring to the boil. In the meantime - roll chicken in Moroccan seasoning. Heat oil in a pan over medium heat. Add chicken breast and cook for 5 minutes or until cooked. Mash potatoes and plate.
Steak, sweet potato mash & asparagus 1 serving What you need: 1 steak – I use a 150g eye fillet 1 bunch asparagus 1 small sweet potato Salt and pepper Oil
What you need to do: Dice sweet potato and place in a saucepan of water. Bring to the boil While the potatoes are cooking, Season the steak with salt and pepper and rub in some olive oil. Place steak on the grill and cook for 2 minutes each side (depending on how you like your steak) Place asparagus on grill also and cook while you cook your steak. Boil potatoes until soft then drain water. Mash potatoes.
Beef/Chicken skewers 2 servings What you need: Skewers 1 large brown onion, chopped 1 red capsicum, chopped 1 green capsicum, chopped 2 medium zucchini, chopped Olive oil Marinade 500g chicken breast, beef steak or tofu 75g Greek yoghurt 1 1/2 teaspoons crushed garlic 1 tsp Smokey paprika 1 tsp ground cumin 1/2 tsp of Chilli flakes, dried 1 tsp of Dried Rosemary leaves 1 tsp of salt 1 tsp of pepper 1 lemon, juiced
What you need to do: Combine all marinade ingredients in a bowl. Cover and refrigerate for 30 minutes. Soak wooden skewers in water to avoid them burning. In the meantime prepare all vegetables. Thread meat and veggies on skewers and cook in a frying pan with 2 tablespoons of olive oil over medium-high heat until cooked. Sprinkle with salt, pepper and fresh herbs!
Eggplant parmigiana & sweet potato chips 1 serving What you need: 1x large eggplant, sliced into 4 lengthways (only need 1 piece) 1 cup almond meal 2x eggs 1 cup breadcrumbs 1 teaspoon Italian herbs small jar of mild tomato salsa 1/2 cup grated cheese 1/2 sweet potato, cut into fries 1 teaspoon of paprika 1 tablespoon of olive oil Dried parsley Salt and pepper
What you need to do: Preheat oven to 200 degrees celsius. Line 2 baking trays with baking paper. On one tray place cut sweet potato chips, sprinkle with paprika and salt and cook in the oven for 20 minutes. in the meantime whisk eggs in a large shallow bowl. On a large plate add almond meal. On a seperate plate add breadcrumbs and Italian herbs. Take one piece of the sliced eggplant. Cover in the almond meal and then dip into the egg and coat in breadcrumb mix. Heat 1 tablespoon of oil in a medium frying pan over medium heat. Add eggplant and cook on each side until brown. Transfer eggplant gently onto other prepared baking tray. Top with salsa and cheese. Sprinkle with salt, pepper and parsley. Put in the oven until cheese is melted.
Baked sweet potato 1 serving What you need: 1x small sweet potato olive oil 1/2 cup creamed corn 3x bacon rashes, diced sour cream sea salt avocado dip chives salt and pepper
What you need to do: Preheat oven to 210 degrees celsius. Wash sweet potato thoroughly. Place on a large bit of alfoil. Drizzle on some olive oil and sprinkle with salt. Wrap potato up in the alfoil. Put in oven for 25 minutes or until you can put a skewer through the middle. In the meantime, cook bacon in a small pan over medium heat and prep other toppings. When ready, unwrap and put on a plate. cut down the middle and top with bacon, creamed corn, avocado dip, sour cream and chives
San choy bow 1 serving What you need: 250g pork mince 100g vermicelli noodles 1 tablespoon of soy sauce 1 tablespoon of oyster sauce 1 tablespoon of sesame oil 1 handful of shallots 1x red capsicum, diced 3 lettuce cups Kewpie mayonnaise, to top Salt and pepper
What you need to do:
Place vermicelli noodles in a bowl with boiling water until soft. In a frying pan over medium heat, add pork mince and cook until brown. Add vermicelli noodles, chopping them up using the spatula. Add capsicum and shallots. Stir. Add soy sauce, oyster sauce, sesame oil, salt and pepper. Stir well. Place pork mix into lettuce cups and serve with a drizzle of kewpie mayonnaise on each.
Pumpkin quinoa salad 1 serving What you need: 1x large handful of baby spinach 1 cup of cooked tri colour quinoa 180g butternut pumpkin, sliced into small wedges 75g Feta, diced 200g chickpeas, drained 1x small red onion, sliced 1/3 cup of low carb, low sugar ranch 1 tablespoon of olive oil Salt and pepper, to taste
What you need to do: Preheat oven to 200 degrees Celsius. Line a baking tray with baking paper. Place sliced pumpkin on tray, drizzle with olive oil and sprinkle with salt & pepper. Cook for 20 minutes or until soft. In the meantime prep other ingredients. Add spinach, cooked quinoa, pumpkin, chickpeas, red onion, feta and ranch into a large bowl and mix together. Sprinkle with salt and pepper.
Corn fritters 2 servings What you need: 6x tablespoons plain flour 1/4 cup thickened cream 1x egg 10g butter 1/2 tin of corn kernels 1/4 grated tasty cheese 2 tablespoons parmesan cheese, grated 1 tablespoon of chives, chopped Salt and pepper, to taste 1 teaspoon of olive oil sour cream
What you need to do: Place flour into a medium sized bowl. In a seperate bowl whisk together the cream, eggs and butter. Stir into flour until you get a smooth batter. Add corn, parmesan cheese, tasty cheese, chives, salt and pepper. Heat oil in a medium pan over medium heat. Add a couple spoonfuls of mixture to pan and cook for 2 minutes each side or until golden. Serve with sour cream topped with chives.
Stuffed mushrooms 1 serving What you need: 2 x large flat mushrooms 200g mince 1x onion, diced 1x egg Parsley to garnish
What you need to do: Preheat oven to 180 degrees. Dice onions and add to bowl. Add mince and egg to bowl and combine using hands. Season with salt and pepper. Remove stem from mushroom and mould the mince into the mushroom. Place on oven tray and drizzle with oil. Bake for approx. 30 minutes until cooked through. Can be served with a salad.
Low carb pizza makes 1 large pizza What you need: 170g grated mozzarella 95g Almond meal 1 tablespoon of cream cheese Dried parsley Fresh basil leaves 80g pepperoni 2x tablespoons of Passata sauce Grated cheese to top
What you need to do: Preheat oven to 180 degrees Celsius. In a medium sized bowl add mozzarella and almond meal. Mix together and microwave for 30 seconds. Add tablespoon of cream cheese and put back in microwave for a further minute. Add egg and stir all together. Use your hands to finish combining the dough mix, rolling into a ball. Cover for 10 minutes. Lay a sheet of baking paper down then place the dough on top. Lay another sheet of baking paper on top of the dough (this is so the dough doesn’t stick to the rolling pin as it’s very sticky!!) Roll out dough into a round pizza shape. Remove baking paper from the top. Keep baking paper underneath and place on pizza tray. Put in oven for 10 minutes or until golden. (This allows the base to crisp before adding toppings!) Once golden, remove from oven and add Passata sauce, pepperoni and cheese, sprinkle with some dried parsley and put back into the oven until cooked and cheese is melted on top!! Remove from over and top with some fresh basil leaves!! Yum. P.s you can add your own favourite toppings!
ITS ON. TIME TO MAKE THE MAGIC HAPPEN!
If you can stick to this 100% for 6 weeks, you can do anything.