MATT FRUCI (BSC, MSC)
MY TOP 15 RECIPES FOR FAT-LOSS
www.PersonalTrainerSwindon.com © Matthew Fruci 2014
CONTENTS
I. “The Lean Up Project” and how it can help you lose fat ...................2 1. Tomato Sauce..................................................................9 2. Pesto Sauce...................................................................10 3. Chocolate and Berry Protein Mousse........................................11 4. Satay Sauce ..................................................................12 5. Meatza ........................................................................13 6. Rice Spaghetti Bolognese ....................................................15 7. Choc-Nut Protein Balls ......................................................16 8. Six-Pack Amino Acid / Protein Jelly .......................................17 9. Chef Fruci’s Staple Omelette ...............................................18 10. Carb-Free Wrap / Pizza Base .............................................19 11. Chicken Marinade ...........................................................20 12. Egg and (Six-Pack) Chips ..................................................21 13. Egg and (Courgette) Soldiers ..............................................22 14. Garlic Coconut Butter Sauce ...............................................23 15. Chocolate ....................................................................24
I. “The Lean Up Project” and how it can help you lose fat
We rip apart the FADS, teach you what they never tell you, and GUARANTEE you RESULTS that will WOW those onlookers on the BEACH. 2
If you enjoy eating like a pigeon and expect to get THAT lean and toned look... Then this Fat Loss Project is NOT for you. We enjoy FOOD... As we should, right? You SEE, I’m as frustrated as you are. WE’RE bombarded with what’s “supposed” to be healthy. We’re bombarded with what’s supposed to bring us fat-loss. SO, where’s the evidence behind this stuff they’re telling us? In the “half the size”, “half the calories” pudding, right? More like, “half the size”, “half the ethics”...Here’s why... When we diet down aggressively and restrict our “points” and calories, we will lose weight. However, our body goes into survival mode when we are “too aggressive”. We may lose a lot of weight “SHORT-TERM”. BUT, the metabolism will slow and we end up turning ourselves into a FAT STORING machine. And all we have is a bit of loose skin to show for it. IF you’re looking for a quick fix, then STOP READING NOW. Seriously, this won’t be for you. We give you the blueprint so that you NEVER have to diet again. THIS is NOT a class. This is PERSONAL COACHING in a GROUP ENVIRONMENT...designed to give you the BODY you want...FOREVER! AND you DON’T EVEN NEED to join a GYM!!
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IN FACT, here’s what you can get in “The Lean Up Project”:
“The Lean Up Project" Manual: The Foundations of Losing Fat and Keeping it Off”. This provides you with the scientific approach to lose fat, leaning up, and SUSTAINING IT. This, combined with the personal approach in the project ensures that the coaching is specific to YOU. Oh, one more thing. All this is done in a way that improves your HEALTH!
The secrets to awesome results by eating more!
Inner circle recipes and fat-loss tips!
The benefits of 3 rewarding group training sessions at the Absolutely Fit Private Studio.
We’re not kidding. The blueprint is laid out for you to create healthy, winning habits. So, you get The BODY YOU WANT and create more time in your schedule for the things that MATTER. AND here are the FAT-LOSS secrets...
Real FOOD (revolutionary, right?). We strip your diet down to basics and build it back on whole, filling, and nutrient rich foods to keep you full and satisfied whilst you strip down your body fat.
Treating fats as “innocent until PROVEN GUILTY”
Exercise that causes METABOLIC changes that FORCE you to burn FAT...even when you’re sipping coffee and “working” in the office.
BUT YOU'VE HEARD ALL THIS RUBBISH BEFORE, RIGHT? Maybe in diet groups? Following training plans where the plan is that you eat less and less until you give up, go back to your old ways and then go back to that plan because “it worked before”? I've been there! 4
Believing that anyone with a six-pack must know how to TRANSFORM ME...This is despite them not knowing anything about ME. Not even knowing whether I preferred Godfather 1 to Godfather 3. Point being, they often know nothing about YOU. Your NEEDS. YOUR lifestyle. Your working hours. OR the fact you obviously prefer Godfather 1 to Godfather 3. This is where this project is UNIQUE. We go through your lifestyle. We go through your body type to learn more about your genetics and build your nutrition and training around this to achieve SUSTAINABLE results! Who is this guy, anyway? My name is Matt Fruci (BSc, MSc). I’m a Performance Coach at the Absolutely Fit Private Studio. And you see, unlike the Arsenal subs bench, I've been through the trenches. I've done scientific research on stress and exercise with leading health clubs and corporations. I've transformed my own habits and body and those of many others. Check out some of my transformations on the next page...
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NOW, I’m helping YOU achieve the body you've always wanted.
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Believe it or not...we actually know more about nutrition now than we ever have before... BUT, the country is as fat as it’s ever been. And Swindon...well it’s the fattest town in Wiltshire. Remember, the PROVEN content in this Project is NOT a shoulder for you to cry on. It ONLY works if YOU DO. In SHORT, if you’re ready to take your fat loss goals to a whole new level, sign up now and START REAPING THE BENEFITS! We stand by our claims and OFFER a FULL-MONEY BACK GUARANTEE if this PROGRAMME doesn't MEET YOUR NEEDS! So you be the JUDGE... Please email me at matt@absolutelyfit.co.uk to book by your place by 9th August for the 12th August intake. Matt P.S. note that places are limited and that this is open to a handful of fast acting people.... After this, it is highly likely that your investment will have to increase as we continue to guarantee results! So, if you want to:
Burn fat
Get lean
Get more energy
GET IN TOUCH and BOOK YOUR PLACE!
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There are limited spaces due to the personal approach in this project! P.P.S. Don’t just read my stuff and say “Matt knows what he’s talking about” whilst eating a fat-free cholesterol reducing yogurt. If you are, then I really haven’t done my job. Point being, the mere belief in methods won’t give you the body you want.
FOR MORE INFO, free fat-loss tips, recipes and secrets... www.PersonalTrainerSwindon.com. Also, keep up-to-date with up and coming projects at www.facebook.com/MattFruciAbsFit.
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1.Tomato Sauce Due to the gluten-containing malt vinegar and sugar in regular “shop-bought” sauces, I’ve had to take matters into my own hands. Here’s a recipe for a tomato sauce that will make your meals more interesting and help you stay on track with the nutrition that will change your body shape FOREVER! 1. Place the following in a blender:
1 peeled onion 1 celery stick 1 tablespoon of olive oil 2 garlic cloves 1 pack of fresh basil 1 teaspoon of black pepper 1 red chilli (can be crushed chilli) A sprinkle of ginger A sprinkle of sea salt
2. After blending, add the following to the blender and blend:
500g of plum tomatoes 500g of chopped tomatoes OR 500g of fresh tomatoes 175ml of red wine vinegar
3. Now, you can just put it straight into a (clean and rather large) jar and leave it in the fridge to “chill” (something we should all do a little bit more) OR you can gently heat it for 30 minutes to an hour in a saucepan, leave it to cool and then let it set in the fridge to bring out the flavours a bit more!
NOTE: if you want the sauce to have a thicker texture, stir in ¼ of a tablespoon of xanthan gum (gluten free section) into the sauce at the end.
Let me know how you get on at www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0 to Jamie Oliver…GOOD LUCK!!!
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2. Pesto Sauce Due to the cheap, and often hydrogenated, vegetable oils found in shop-bought pesto sauce (and the price)…I’ve taken matters into my own hands! 1. Place the following in a blender:
1 pack of fresh basil 4 tablespoons of olive oil 4 tablespoons of pine nuts ½ OR 1 garlic clove (your preference) Some Italian herb seasoning such as oregano and thyme!
2. Blend until...it looks like pesto! I usually double the ingredients and store quite a bit in the fridge! Another option is to add cashew nuts instead of pine nuts. Plus, you can add some cherry tomatoes to give a different flavour!
TIP: the flavour really comes out after a day or two in the fridge!
Let me know how you get on at www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0 to Jamie Oliver…GOOD LUCK!!!
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3. Chocolate and Berry Protein Mousse This is an ideal snack, especially on a hot day or when you just feel like ice cream. 1. Ingredients:
100g of any frozen berries A few ice cubes 1-2 scoop of chocolate whey protein Cinnamon (my preference) About 70ml of skimmed milk (skimmed milk works better than semi-skimmed or whole milk for this) 2 egg whites
2. Blend the frozen berries in a blender. 3. Add in a scoop of chocolate whey protein, the skimmed milk, some cinnamon, ice cubes and the egg whites. Now blend until it is of a smooth texture. 4. Move the mixture to a bowl and whisk for about 3 to 5 minutes to fluff it up. 5. Now you either serve there and then OR place it in the freezer for a short period of time. Alternatively, place in the fridge and serve when you want it!
Let me know how you get on at www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0 to Jamie Oliver…GOOD LUCK!!!
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4. Satay Sauce I love peanut butter. Peanut butter jelly, peanut butter chicken, peanut butter eggs, peanut butter cottage cheese, peanut butter celery sticks, peanut butter carrots, peanut butter chocolate cake...peanut butter peanut butter! So here’s a recipe using peanut butter for your meats! 1. Place the following in a blender:
3 heaped tablespoons of natural crunchy peanut butter containing no palm oil and no salt (check out http://gonutrition.com/peanut-butter and use the code INTUZ5 at the checkout for a free 250g bag of whey protein!) Half a bag of fresh coriander 1 chilli (I usually go bird eye, it's quite hot though) Half a garlic clove A bit of ginger (doesn't have to be fresh) A pinch of sea salt and pepper
Option: add some cayenne pepper and paprika for some spice OR squeeze the juice from a lime for some zest!!
2. Blend until...it looks like satay sauce! I usually double the ingredients and store quite a bit in the fridge (helps with food preparation!!)
NOTE: The coriander will make the sauce green. If you use fresh red chillies, your sauce will come out red!
Let me know how you get on at www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0 to Jamie Oliver…GOOD LUCK!!!
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5. Meatza My Italian heritage has been tested at times during my health and fitness journey. You know, eating less pizza, less pasta and less lasagne than is considered “acceptable” by the Italian community. However, here is my response...THE MEATZA!!!! 1. Ingredients:
500g mince (I used Lean Turkey mince here, but beef is good too) 3 garlic cloves 1 egg Italian herb seasoning Basil (I like to add more even though it’s in the seasoning) Red wine vinegar 1 Buffalo Mozzarella ball 500g plum tomatoes Sprinkle of sea salt Pepper Coconut oil or olive oil
Option: add some cayenne pepper or chillies for some spice 2. Start by frying off some garlic in coconut oil or olive oil. 3. Mix the fried garlic in a bowl with the 500g mince, 1 egg, seasoning, basil, sea salt and pepper. Be generous with the seasonings. 4. Oil up a tray and shape the mixture into a “pizza base”. Preferably you have a square pan where the base can fill it out entirely. Then place it in a pre-heated oven at 180oC for 20-30 minutes. Basically, until its golden brown. 5. Whilst this is cooking, prepare a sauce by adding the plum tomatoes, Italian herb seasoning, basil, 2-3 tablespoons of red wine vinegar, pepper, and a sprinkle of sea salt. Leave to simmer and adjust according to preference. 6. Leave the golden brown base to set for about 10 minutes outside of the oven. Make sure you drain the fat out (if there is any). The base will cool, leaving a more solid texture. Whilst this is cooling, prepare your toppings.
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7. Add the toppings and place in the oven for approximately 15 minutes or until the cheese is to your preference (golden and bubbling for me!). 8. Serve with a big side of salad!
Let me know how you get on at www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0 to Jamie Oliver‌GOOD LUCK!!!
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6. Rice Spaghetti Bolognese As you may not know, I have problems eating gluten. However, I’m also Italian. So, if you think I’m going to give up my spaghetti, you got another thing coming. Here’s my brown rice spaghetti Bolognese that helps me stay on track! 1. Ingredients
Doves Farm 100% organic brown rice spaghetti (I’ve only ever seen it in the gluten free isle in Sainsbury’s) Chicken / beef / beef mince 500g of passata or chopped tomatoes Paprika Cayenne pepper One garlic clove Italian herb seasoning Extra basil A pinch of sea salt and pepper
2. For the sauce, place the following in a saucepan and gently heat for 30 minutes to 1 hour (longer the better):
500g of passata or chopped tomatoes Paprika Cayenne pepper One garlic clove Italian herb seasoning Extra basil A pinch of sea salt and pepper
2. Boil the spaghetti for approximately 5-10 minutes. Be sure to stir it in for the first minute to make sure the spaghetti doesn’t stick together.
3. Boil some vegetables, such as broccoli and spinach, add some chicken or beef mince and you’re done! Let me know how you get on at www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0 to Jamie Oliver…GOOD LUCK!!!
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7. Choc-Nut Protein Balls As you know, I love peanut butter. I also love chocolate. This snack is nutritious and satisfies my cookie craving or chocolate sweet tooth whilst giving me the nutrition I need to get the most out of my day. 1. Place 200g of red skin peanuts into a blender and blend until crushed into small pieces. 2. Now, add the following to the blender and blend until it creates a crunchy peanut butter type mush: 6 tablespoons of water 2 tablespoons of olive oil (You may need to add a bit more water) 3. Now mix in one scoop of chocolate whey protein and make them into “ball” shapes. 4. In a shaker, mix 50ml of milk (or Total Greek Yogurt works very well) with 1 scoop of chocolate whey protein to make quite a thick sauce and pour over the balls. 5. Now leave to set in the fridge or place in the freezer for a few hours and serve.
Let me know how you get on at www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0 to Jamie Oliver…GOOD LUCK!!!
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8. Six-Pack Amino Acid / Protein Jelly What if you could have a treat that helps you get closer to your goals? One that can help you repair and build muscle and lose fat? One that can stop you snacking at 3:23pm (the average time when you crave sugar if you don’t control your blood sugar levels)? Well, you’re in luck. Here’s the “pretty much calorie free” or “pure protein” jelly recipe! 1. Ingredients:
1 packet of powdered gelatine (or 4 gelatine leaves) 250ml of water (add 50ml of cold water to 200ml of boiling water) Cinnamon 1 scoop of Amino Go (see the bottom of the recipe for details) or a strawberry / banana flavoured protein powder Ice cube tray (to stop you eating it all in one go)
2. Add the water to a bowl. Then, add the gelatine powder and mix until it is all dissolved (whisk with a fork). 3. Add the Amino Go or the protein powder and the cinnamon. Then mix it in. 4. Carefully, pour onto the ice cube tray. Any leftovers can be put into a bowl. 5. Leave it all to set in the fridge for 2-4 hours (or overnight). It really is a great snack, helping to stimulate muscle growth, prevent muscle breakdown, and burn fat by helping you to overcome those 3:23pm cravings! You can get the Amino Go from Go Nutrition (www.gonutrition.com). It contains the essential amino acids for muscle growth, as well as electrolytes from coconut. Enter the code INTUZ5 at the checkout to receive 250g of whey protein FOR FREE! That way, you can give the protein jelly a go too...for free. I like to add a teaspoon of natural peanut butter (also available from www.gonutrition.com) on top of each jelly cube!
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9. Chef Fruci’s Staple Omelette This is just a simple and easy meal, which is filling and satisfying. Something I eat a lot of the time. 1. Ingredients:
Eggs (I use 5) A drop of milk Coconut Oil Homemade Tomato Sauce (see recipe in this book)
Optional toppings: spinach, mushrooms, kale, cayenne pepper, chillies, pepper, oregano, Italian herb seasoning. Whatever veggies you fancy. Just get them in! 2. Beat the eggs (with an optional dollop of milk). 3. Add in your herbs and spices and mix in. 4. Melt some coconut oil and spread evenly on a frying pan. 5. Add the toppings on to the pan (mushrooms and spinach on a low-to-moderate heat for 2-3 mins to brown off the mushrooms and gently cook the greens). 6. Add the egg mixture on top and allow it to cook to your liking.
Let me know how you get on at www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0 to Jamie Oliver…GOOD LUCK!!!
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10. Carb-Free Wrap / Pizza Base Now, before you start, it doesn’t look / feel like a wrap / pizza base until it’s finished…so don’t lose faith half way through… Ingredients (Makes 3-4 wraps…2 pizza bases depending on thickness)
5 egg whites
Italian seasoning (oregano, rosemary, basil etc)…1-2 tablespoons (preference)
Sea salt…sprinkle
½ a tablespoon of Xanthan Gum (gluten free section)
Optional: cayenne, chilli flakes, unflavoured whey / pea / hemp protein (for texture and added protein e.g. if you just made a cheese pizza, you get some more protein from the powder…)
1.
Blend the egg whites until stiff
2. Add all of the other ingredients and blend until thick like a dough/fluff (approx. 2-3 minutes of blending). You may need to add a little more xanthan gum to make it more of a “doughy / thick” texture. Add a sprinkle then blend if needed. (Don’t worry if it looks like ice cream…I’ll come onto that in another recipe). 3. Pre heat the grill to about 200oC. 4. Generously pour olive oil onto a frying a pan and put it on a LOW heat. Let it fry for about 3 minutes or until the bottom begins to turn brown (NOTE: it may appear to be getting crispy but SOMEHOW, it goes soft once it’s finished so don’t worry, crazy hey? 5. Then transfer it to the grill on a baking tray (olive oiled up) until the top becomes light brown. 6. Allow it to cool and you’ll notice that it begins to soften (a BIT like bread) 7. Add some fillings (I did chicken, avocado, tomatoes and spinach) or add some cheese and chopped tomatoes for a pizza and put it back in the grill. 8. Send your pics to www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0
to Jamie Oliver…GOOD LUCK!!!
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11. Chicken Marinade Another staple in my diet. It’s easy and is my version of a well-known spicy chicken marinade. 1. Ingredients:
Chicken breast Coconut oil Paprika Chillies Turmeric Pepper Sea salt 1 garlic clove 1 egg white
2. For the marinade, mix in 1 egg white, chopped garlic and the herbs and spices. Massage well, cover, and place in the fridge for at least 4 hours, preferably overnight.
3. And simply oil up a tray and oven cook for 25-30 minutes at 180oC.
Let me know how you get on at www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0 to Jamie Oliver…GOOD LUCK!!!
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12. Egg and (Six-Pack) Chips So who said you can’t eat egg and chips and get the body you want? 1. Ingredients:
Eggs Coconut oil 1 white or sweet potato
Option: add some cayenne pepper and turmeric to give some spice and flavour to the chips and eggs (and induce a thermogenic response to increase the metabolism).
2. For the chips. Slice the potato into wedges / chips. Melt some coconut oil onto an oven tray and spread evenly. Spread the chips in the coconut oil and place in a preheated oven at 180oC for about 20-30 minutes or until golden. 3. For the eggs. Poach in a pan of water OR they can be fried in coconut oil at a relatively low to moderate heat. 4. Add some vegetables and you got some dippy yolks for your chips and antioxidants from the greens!
Let me know how you get on at www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0 to Jamie Oliver…GOOD LUCK!!!
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13. Egg and (Courgette) Soldiers This was a staple in my childhood (but with bread of course). This, however, offers me an ideal low-carb snack for when I’m pretty peckish but sedentary. 1. Ingredients:
1 Courgette chopped into “soldiers” / chips Coconut oil Soft-boiled eggs (2-3 mins in boiling water)
Option: add some cayenne pepper and turmeric to give some spice and flavour to the courgette (and induce a thermogenic response to kick the metabolism).
2. Fry off the courgette soldiers in coconut oil. Do this slowly but make sure they become golden/brown. 3. Soft boil a few eggs (2-3 mins in already boiling water). 4. Now you’re ready to dip your soldiers into the eggs (which should be in egg cups rather than espresso mugs).
Let me know how you get on at www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0 to Jamie Oliver…GOOD LUCK!!!
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14. Garlic Coconut Butter Sauce I cook with coconut oil or coconut butter most of the time. It’s tasty and makes chicken more succulent. Mixing it with garlic however, takes it to another level. Check it out. 1. Ingredients
1 tablespoon of coconut butter ½ to 1 garlic clove (depending on taste preference)
2. Simply add the coconut butter (solid) to some finely chopped up garlic in a bowl and mix around. 3. Fry it all off until the garlic goes a little bit golden. 4. Drizzle over your pre-prepared chicken breast (see chicken marinade recipe)
Let me know how you get on at www.facebook.com/MattFruciAbsFit or matt@absolutelyfit.co.uk and I’ll rate it from 0 to Jamie Oliver…GOOD LUCK!!!
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15. Chocolate Sorry, no recipe here. I’m simply expressing my love for chocolate.
And all for good measure. The Journal of American Heart Association showed that the polyphenols found in dark chocolate (cocoa) may help people with peripheral artery disease walk longer and further before experiencing pain!
This is not to mention that cocoa is a great source of antioxidants.
You want more reasons to eat chocolate?
Here’s where we get context-specific!
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The European Journal of Nutrition found that those who are dark chocolate pre workout reduced oxidative stress. This will allow you to train harder.
HOWEVER…
Higher insulin levels can blunt the fat burning impact during your workout.
So if fat loss is your PRIMARY GOAL, you may want to rethink the timing of your chocolate!
Now, I’m not talking any chocolate here. Generally, 85% and above or cocoa if possible.
MORE POTENTIAL BENEFITS OF COCOA?
- It can increase nitric oxide levels TO HELP YOU GET THAT PUMP during your workout (just like this food can). - It can reduce blood pressure
So there you have it. Who’d have thought that behind all the sugar and added rubbish in most chocolate, you’ve actually have quite a nutritious food underneath!
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So, there you have it.... Just a few recipes to get you going. Be sure to keep up-to-date with scientifically formulated fat-loss tips and client progress at: www.PersonalTrainerSwindon.com www.facebook.com/MattFruciAbsFit
OH, and be on the lookout for “The Lean Up Project Manual�.... Which will be available to purchase soon!
For one-to-one coaching enquiries and to discuss your health and fitness goals.....
Book Your Free Consultation by contacting matt@absolutelyfit.co.uk.
Speak soon, Matt
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Acknowledgements www.baileyimage.co.uk
Š Matthew Fruci 2014 27