120g cornflakes, finely crushed

½ tsp salt

½ tsp garlic powder

½ tsp onion powder

¼ tsp white pepper

2 eggs

60 ml buttermilk

4 chicken breasts, approximately 500g

1 small clove Garlic, finely crushed

½ tsp lemon, juice

20g parmesan, finely grated

2 tsp Worcestershire sauce

75g low-fat Greek yoghurt

2 anchovy fillets, finely diced

2 tbsp olive oil

300g romaine lettuce leaves

20g parmesan shavings

4 salmon fillets (500g total)

1 tsp avocado oil

1 tbsp ginger, minced

1 tbsp garlic, minced

6 tbsp sweet chilli sauce

2 tbsp soy sauce

60ml lime juice

60ml water

1 spring onion, sliced

400g beef steak, cubed

1 tsp cornflour

30 ml reduced-salt soy sauce

80 ml water

1 tbsp Jamaican jerk seasoning\

1 tbsp honey

1 tsp oil

3 spring onions, chopped

1/2 red pepper, cubed

1/2 green pepper, cubed

1 red chilli, sliced

10 g garlic, crushed

10 g ginger, crushed

100 g reduced-fat chorizo, sliced

1 red onion, chopped

500g chicken breast

10 g garlic, chopped

1/2 tsp. smoked paprika

1.1 l chicken stock

300 paella or risotto rice

1 tsp coconut oil

1 large onion

1 pepper, chopped

2 tsp garlic, minced

175 g red lentils (rinsed)

600 ml vegetable stock

1 tsp chilli powder

2 tbsp Mexican/fajita seasoning

1 tbsp balsamic vinegar

2 tbsp tomato puree

250 g kidney beans (washed and drained weight)

Pinch of black pepper

For the onions:

½ onion, sliced

1 lemon, juiced

250g steak, sliced

2 tbsp Mexican/fajita Seasoning

1 tbsp Olive Oil

1 tsp cumin seeds

1 garlic clove

1/3 tsp. Salt

2 small avocados

½ onion, chopped

3 cherry tomatoes, chopped

For the taquitos:

4 taco shells

Coriander to serve

2 pork loin (about 125g each)

15g plain flour

50g panko breadcrumbs

1 egg, beaten

1 tbsp. olive oil

For the cabbage salad:

200g cabbage, shredded

60g 0% fat high protein yoghurt

Coriander, handful, sliced

1 lemon, juiced

Salt and Pepper

Katsu sauce: (you can buy katsu

sauce in shops or use this

replacement)

3 tbsp. Worcestershire sauce

3 tbsp. low sugar ketchup

1 tbsp. oyster sauce

1 tsp. honey

1 tsp. lemon juice

To serve:

½ cucumber, sliced

Fresh coriander

150 g 0% fat high-protein yoghurt

50 g berries

10 g oats

fruit (any)

10 g almonds

150 g chicken breast

½ wholegrain bagel

green veg (any)

¾ scoop whey (~18 g protein)

½ banana

100 g 0% fat high-protein yoghurt

2 eggs

75 g mixed veggies

1 slice whole-grain toast

100 g 0% fat high-protein yoghurt

½ tbsp honey

10 g walnuts

50 g mixed veg

35 g hummus

¾ scoop whey (~18 g protein)

60 g oats

200 ml milk

30 g berries

150 g 0% fat high-protein yoghurt

75 g berries

7 g walnuts

fruit (any)

15 g peanut butter

50 g turkey slices

fruit (any)

½ banana

20 g peanut butter

¾ scoop whey

30 g oats

150 ml water

1 hard-boiled egg

75 g sliced peppers

50 g edamame

carrot sticks

75 g cottage cheese

50 g pineapple

2 eggs

75 g spinach & peppers

1 slice whole-grain toast

1 mini cheese stick (20 g)

fruit (any)

50 g edamame

50 g carrots

100 g cottage cheese

fruit (any)

2 eggs

1 slice whole-grain toast

20 g avocado

fruit (any)

10 g almonds

100 g 0% fat high-protein yoghurt

30 g berries

7 g walnuts

20 g cheddar cheese

50 g grapes

1 egg + 1 egg white scrambled

1 small tortilla (45 g)

20 g salsa

150 g 0% fat high-protein yoghurt

50 g berries

1 rice cake (9 g)

15 g peanut butter

15 g mixed nuts

fruit (any)