Booty c Girls Nutrition

BODY TYPE CNUTRITION PLAN

WELCOMEHi 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

As a ‘C’ Body Profile your main aim is to DROP BODY FAT & HOLD/GAIN MUSCLE

IN ORDER TO DO THIS, YOU NEED:

• Calorie controlled nutrition

• Macro controlled nutrition

• Combination of maintaining muscle and optimising fat burning

MORNINGS

Protein, low starch carbs, good fat (starchy carbs only if within 30 minutes of training)

DURING THE DAY

Protein, unrefined carbs, good fats, lots of greens

EVENINGS

Very few to zero starchy carbs, lots of greens, protein and good fat

BODY TYPE

YOUR PLANAll 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.

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

Either have your snack mid morning or mid afternoon depending on your needs.You have a 30 minute window to consume your Post Training Protein, this applies any time you do a high intensity workout. These should be 150 calories maximum.

AS A 'C' TYPE...

POINTERS

SNACKS

Remember when first feeling hungry always drink one full glass of water and wait 5-10 minutes

Often we mistake dehydration for hunger

Mix one

food from the

‘carbs’ and one

from the ‘protein +

healthy fats’

Trial and

error to find a

combination of

snacks that works

for you

VEGIFY:

Combine both

sections and find ways

to add veggies! Every

one you add is a huge

health benefit!

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

CARBS• 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

PROTEIN / HEALTHY FAT• 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

WEEK 1

DAY BREAKFAST LUNCH DINNERPOST

TRAINING PROTEIN

OPTIONAL SNACK

1 Ashy’s Egg White Omelette

Ashy’s Kanga Barby

Ashys Chicken Parmy

Ice + 1 scoop protein powder (85-90% protein) + water

1 medium pear sliced, kraft live free cheese

(40g sliced), cinnamon

2 Ashy’s Smoked Salmon Scramble Ashy’s Beef Mash Ashy’s Teriyaki

Lamb Cook up


1 boiled egg, curry paste and 2 tbsp cottage cheese

3 Ashy’s Protein Pancakes

Ashy’s Tofu and Vege Stir Fry

Ashy’s Spicy Mushroom Chicken and Asian

Greens


3 gherkins, 50g kraft live free cheese

4 Ashy’s Chocolate Crepes

Ashy’s Famous Kanga Burger

Ashy’s Thai Beef Salad


Tuna in spring water, grated ginger, chilli,

tamari on 2 rye cruskits

5 Ashy’s Breakfast Smoothie

Ashy’s High Fibre Lentil Soup

Ashy’s Chicken Parmy


Mix 'n' Match from Booty Snack List

6 Ashy’s High Protein Berrycakes

Ashy’s Protein Punch Fritters

Ashy’s Not So Naughty Chicken Ceaser


1 punnet of strawberries

and 4 brazil nuts

7Ashy’s Egg White

Omelette with Sourdough

Ashy’s Oriental Pork Stir Fry

Ashy’s Spicy Snapper Salad



NUTRITION PLAN 'C'

WEEK 2NUTRITION PLAN 'C'


TRAINING PROTEIN

OPTIONAL SNACK

1 Ashy’s Oriental Mushroom Omelette

Ashy’s Salmon and cous cous

Ashy’s 5 min Chicken and Avo Salad


1 medium pear sliced, kraft live free cheese

(40g sliced), cinnamon


Ashy’s Tuna Bean Salad

Ashy’s Thai Beef Salad


1 boiled egg, curry paste and 2 tbsp cottage cheese


Ashy’s Gluten Free Beef Stir Fry

Ashy’s Spicy Snapper Salad


3 gherkins, 50g kraft live free cheese

4 Ashy’s Chocolate Crepes

Ashy’s Quick Chicken Soup

Ashy’s Spicy Mushy Chicken and Asian Greens


Tuna in spring water, grated ginger, chilli,

tamari on 2 rye cruskits

5 Ashy’s Spicy Mushroom Omelette

Ashy’s Tuna Bean Salad

Ashy’s 5 min Chicken and Avo Salad

Ashy’s Post Training Egg Wrap

Mix ‘n’ Match from Booty Snack List


Ashy’s Lunch Lamb Rissoles

Ashy’s Spicy Mushy Chicken and Asian

Greens



7 Ashy’s Smoked Salmon Scramble Ashy’s Beef Mash Ashy’s Quick

Chicken Soup



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.



TRAINING PROTEIN

OPTIONAL SNACK


Ashy’s Kanga Barby

Ashy’s Oriental Chicken & Vege Stir-Fry



2 Ashy’s Thai Beef Salad



3 Ashy’s Protein Pancakes

Ashy’s Tofu and Vege Stir Fry



4Ashy’s Spicy Mushroom

Chicken and Asian Greens



5 Ashy’s Spicy Mushroom Omelette




Ashy’s Protein Punch Fritters

Ashy’s Not So Naughty Chicken Ceaser



7 Ashy’s Quick Chicken Soup

Ashy’s Chicken Parmy



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!



TRAINING PROTEIN

OPTIONAL SNACK

1

2

3

4

5

6

7

ASHY’S EGG WHITE OMELETTECALORIES MACROS 302.3 FAT: 55.67% PROTEIN: 31.76% CARBS: 12.57%

1 whole egg, raw (large)

3 egg whites, raw (3 large eggs)

80g (2.75 oz) champagne leg ham

30g (1.05 oz) mushroom

30g (1.05 oz) capsicum

50g (1.7 oz) avocado

20ml (0.68 fl. oz) lemon juice

Himilayan Sea Salt, to taste

....Crack egg whites into bowl with 1 whole egg, whisk. Cut ham, fry. Add

sliced mushroom and capsicum.

Add egg mixture, cook until desired, season if required. Season with

Lemon, Salt and top with sliced avo

ASHY’S SMOKED SALMON SCRAMBLECALORIES MACROS 327.2 FAT: 25.31% PROTEIN: 41.32% CARBS: 33.37%

1 pinch sea salt1 pinch black pepper32g (1.05 oz) sourdough bread (small slice)75g (2.63 oz) salmon slices 1 pump cooking oil spray0.25tsp. dried dill 1 egg, large (approx 50g each)5g (0.18 ounces) capers, in brine60ml (2.03fl. oz) soy milk, low fat2 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 PROTEIN PANCAKESCALORIES MACROS 320.1 FAT: 28.40% PROTEIN: 35.11% CARBS: 36.49%

50g (1.7 oz.) Oats, rolled, raw100g (3.5 oz.) Low-fat Cottage Cheese1 Egg, large (approx 50g each)2 Egg Whites, raw (large eggs)10g (0.4 oz.) Cinnamonas needed Water

....Blend ingredients until smooth

Cook each pancake on side until it bubbles

Flip and repeat

ASHY’S CHOCOLATE CREPESCALORIES MACROS 304.36 FAT: 17.74% PROTEIN: 68.46% CARBS: 13.80%

50g (1.7 oz) Banana, Ripe, Medium, Half4 Egg Whites, Raw(4 large eggs)40g (1.4 oz.) Choc Whey Protein isolateas needed Water

....Blend ingredients until smooth

Cook on one side until bubbles

Flip pancake

ASHY’S BREAKFAST SMOOTHIECALORIES MACROS 361.6 FAT: 10.95% PROTEIN: 48.23% CARBS: 40.82%

50g (1.7 oz) oats, rolled, raw

250ml (8 3/4 fl. oz) water

40g (1.4 oz.) chocolate whey protein isolate

30g (1.05 oz.) frozen berries

15g (0.5 ounces) cinnamon

100g (3.5 oz.) ice

....Add oats to water first.

Add rest of ingredients.

Blend for 1 minute.

ASHY’S HIGH PROTEIN BERRY PANCAKESCALORIES MACROS 307 FAT: 27.56% PROTEIN: 37.39% CARBS: 35.05%

1 pinch Stevia Extract Powder50g (1.75 oz) blueberries30g (1.05 oz) strawberries1 tsp vanilla essence50ml (1.69 fl oz) milk, skim 2 pumps cooking oil spray50ml (1.69 fl. oz) Fromage Frais, natural, low fat30g (1.05 oz) soy flour, low-fat1 large egg (approx 50g each)

1 egg white (large egg)

....Mix up your eggs, extra egg white, vanilla essence, skim milk and stevia until the mix looks fluffy like clouds.

Slowly add the soy flour a bit at a time and whisk it in. Repeat until all done so you don’t get lumps (or you can chuck it all in a food processor or vitamix).

Lightly oil your frying pan and pour in half your mix over medium heat. Add a few berries to the cooking pancake.

Cook both sides (use a spatula to flip) and you’re done. Repeat for the remaining mix. Once cooked, add your yoghurt and the rest of your berries to top. YUM!

ASHY’S ORIENTAL MUSHROOM OMELETTECALORIES MACROS 296.7 FAT: 61.58% PROTEIN: 29.26% CARBS: 9.17%

5 mls (0.17 fl. oz) peanut oil1 pinch black pepper2 shallots (approx 10g each)0.25g fresh red chillies (approx 45g each)20g (0.7 ounces) snow pea sprouts1 pinch sea salt5 mls (0.17 fl. oz) tamari - wheat free soy sauce3 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 SPICY MUSHROOM OMELETTECALORIES MACROS 277.6 FAT: 49.28% PROTEIN: 21.76% CARBS: 28.96%

5 mls (0.17 fl. oz) peanut oil1 pinch sea salt1 pinch black pepper2 shallots (approx 10g each)0.25 fresh red chillies (approx 45g each)20g (0.7 oz) snow pea sprouts25 g (0.88 oz) mushrooms, common5 mls (0.17 fl. oz) tamari - wheat free soy sauce1 slice multi-grain bread5g (0.175 oz) butter2 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 SMOKED SALMON SCRAMBLECALORIES MACROS 327.2 FAT: 25.31% PROTEIN: 41.32% CARBS: 33.37%

1 pinch sea salt1 pinch black pepper32g (1.05 oz) sourdough bread (small slice)75g (2.63 oz) salmon slices 1 pump cooking oil spray0.25tsp. dried dill 1 egg, large (approx 50g each)5g (0.18 ounces) capers, in brine60ml (2.03fl. oz) soy milk, low fat2 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.

CALORIES MACROS 362.4 FAT: 22.85% PROTEIN: 36.31% CARBS: 40.84%

1 tsp butter5ml (0.17 fl. oz) extra virgin olive oil1 pinch sea salt1 pinch black pepper2 baby beetroots (approx 40g each)20ml (0.68 fl. oz) milk, skim0.5tsp garlic, minced1 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 KANGA BARBY


1 pinch black pepper120g sirloin steak, lean2 Sprigs fresh chives0.5 tsp garlic, minced1 sweet potato (approx 150g each)30ml (1.01 fl. oz) balsamic vinegar20ml (0.68 fl. oz) coconut milk , reduced fat1 Cup mixed salad leaves4 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 BEEF MASH


120g (4.20 oz) tofu, hard1 celery stalks (approx 30g each)1 tsp garlic minced60g (2.10 oz) egg noodles (dry weight)1 brown onion, (approx 60g each)2 pumps cooking oil spray10ml (0.51 fl. oz) tamari, wheat free soy sauce5ml (0.34 fl. oz) lemon juice, bottled30g (1.05 oz) spring cabbage1 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 TOFU & VEGE STIR FRY


125g (4.38 oz) kangaroo mince1 sprig fresh coriander0.5tsp garlic, minced1 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 spray0.25 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 FAMOUS KANGA BURGER


5ml (0.17 fl. oz) peanut oil0.5tsp garlic, minced0.5 small brown onion (approx 60g each)20g (0.70 oz) baby spinach leaves0.25tsp ground coriander80ml (2.70 fl. oz) chicken stock, liquid0.25tsp ground turmeric0.25tsp ground cumin60g (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 HIGH FIBRE LENTIL SOUP


13g (0.46 oz) flour, gluten free2.5g (0.09 oz) baking powder50g (1.75 oz) chicken breast fillets, skinless and boneless40g (1.40 oz) cheese, cream, extra light (reduced-fat)80ml (2.70 fl oz) milk, skim 6g (0.21 oz) cheese, Cheddar, reduced fat, grated1 sprig fresh chives25g (0.88 oz) corn, fresh2 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.

ASHY’S PROTEIN PUNCH FRITTERS


30ml (1.01 fl. oz) sweet chilli sauce0.25tsp garlic, minced1 Sprig fresh coriander100g (3.50 oz) bok choy0.25 small brown onions (approx 60g each)100g (3.50 oz) snow peas10ml (0.34 fl. oz) tamari, wheat-free soy sauce5ml (0.17 fl. oz) extra virgin olive oil125g (4.38 oz) pork fillet, extra lean100g (3.50 oz) broccolini30ml (1.01 fl. oz) lemon juice, bottled0.25tsp bottled ginger, crushed1 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 ORIENTAL PORK STIR FRY


1 tsp Honey, clear and runny0.5 tsp Bottled Ginger, crushed120g (4.20 oz) Salmon Fillets, boned and skinned5ml (0.17 fl. oz) Tamari, wheat-free soy sauce40g (1.40 oz) Cous Cous0.5tsp Dried Oregano0.25 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 SALMON 'N' COUS COUS


1 pinch black pepper100g (3.50 oz) tuna, in springwater (drained weight)30g (1.05 oz) cottage cheese200g (7 oz) tinned mixed four bean salad, no added salt (drained weight) 20g (0.70 oz) sour cream, extra light1 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 TUNA BEAN SALAD


1 packet Slim Pasta, vermicelli1 spring onion (approx 15g each)120g (4.20 oz) sirloin steak, lean100g (3.50 oz) broccoli20g (0.70 oz) oyster sauce2 pumps cooking oil spray0.5 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 GLUTEN FREE BEEF STIR FRY


3 sprigs Fresh Coriander1.5tsp Lemon Grass, sliced in water7ml (0.24 fl. oz) Tamari, wheat free soy sauce0.75 Spring Onion (approx 15g each)1g (0.04 oz) Fish Sauce (nam pla)0.25 Fresh Red Chillies (approx 45g each)20g (0.70 oz) Snow Pea Sprouts200g (7 oz) Chicken Breast Fillets, skinless15ml (0.51 fl. oz) Lime Juice, bottled500ml (16.90 fl. oz) Chicken Stock liquid65g (2.28 oz) Bok Choy1.5tsp Bottled Ginger, crushed1 Kaffir Lime Leaf

....Make your Soup Stock: Add the ginger, lemongrass, kaffir lime leaves and garlic to your chicken stock in a saucepan. Bring to the boil and then simmer. Finely slice the chicken breast and add to your stock.

Return to the soup to the boil and ensure your chicken is cooked through. Dont cook too much, jus make sure it isnt pink (chicken breast goes dry if over cooked).

Remove from heat and stir in snow pea shoots. Serve straight away.

ASHY’S QUICK CHICKEN SOUP


1 pinch black pepper1 large egg (approx 50g each) 0.25 small crisp lettuce1 bread wrap, oat1 large egg (approx 50g each) 15g (0.53 oz) mayonaise, 98% fat free75g (2.63 oz) cottage cheese, low fat

....Hard boil an egg.

Mash up and mix with cottage cheese, mayonnaise and pepper

Spread the mixture over the oat wrap and top with lettuce.

ASHY’S POST TRAINING EGG WRAP

ASHY’S LUNCH LAMB RISSOLESCALORIES MACROS 372 FAT: 52.26% PROTEIN: 22.15% CARBS: 25.59%

4 medium cherry tomatoes (approx 17g each)1 sprig fresh chives0.25 small carrot (approx 100g each)0.5 sweet potato (approx 150g each)0.25 medium zucchini (Courgette) (approx 196g each)0.5 Weet Bix Cereal, Original0.75 cups mixed salad leaves80g (2.80 oz) lamb mince1 sprig fresh rosemary leaves0.5 egg, large (approx 50g each) 80g (2.80 oz) lamb, mince10ml (0.34 fl. oz) lemon juice -freshly squeezed

....Prep your veggies: Grate zucchini and carrot and finely chop chives and rosemary.

Make your patties: Mix up the mince, weetbix, chives, carrot, zucchini and egg into balls and squish slightly. Heat the oven to 150°C and line a tray with baking paper. Bake your patties until brown (about 40mins).

Slice your sweet potato super thin and season with the rosemary. With 20mins to go, add them to your baking tray. The thinner they are, the crispier they will get. Keep an eye on them.

Combine your salad ingredients (mixed greens, cherry tomatoes, lemon and salt) and serve together.


1 cup mix of any green salad leaves you like (eg. baby spinach, sorrel, kale, rocket etc)1 full lemon (squeezed)130g (4.55 oz) chicken breast fillets, skinless and boneless0.25 small brown onion, (approx 60g each)10g (0.35 oz) fresh parmesan cheese80g (2.80 oz) Leggos simmer sauce, Italian chicken parmigiana1 inch cucumber (approx 15g per inch)15g (0.53 oz) ham, lean2 small Cherry Tomatoes (approx 10g each)

....Get your oven hot, about 200-220°C.

Grill your chicken till its cooked through.

Construct your parmy: chicken ham, sauce, grated parmesan, and then bake in the oven till the cheese is how you like it.

Add the salad leaves, cucumber, tomatoes and lemon together in a bowl and toss.

ASHY’S CHICKEN PARMY

ASHY’S TERIYAKI LAMB COOK UPCALORIES MACROS 360 FAT: 39.00% PROTEIN: 47.33% CARBS: 13.67%

20g (0.70 oz) Teriyaki marinade100g (3.50 oz) bok choy0.5 small brown onion (approx 60g each)0.5 fresh red chilli (approx 45g each)1 pump cooking oil spray200g (7 oz) lamb rump, lean15g (0.53 oz) Thai sweet chilli sauce, light5ml (0.17 fl. oz) sesame oil

2 stalks broccolini

....Prep your veggies: Roughly chop the bok choy and broccolini, thickly slice the onion and thinly slice the chilli and garlic. Slice the lean lamb into strips.

Heat the wok to high and lightly spray with cooking oil spray. Quickly sear the lamb until brown and take away from the wok.

Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until its aromatic and then add the lamb, veggies and sauce. Serve immediately.


150g (5.29 oz) Chicken Breast Fillets, skinless and boneless0.25tsp Five Spice Powder30ml (1.01 fl. oz) Tamari, wheat free soy sauce0.5tsp Cornflour1 pump Cooking Oil Spray5ml (0.18 fl. oz) Coconut Oil150g (5.25 oz) Bok Choy1tsp Honey, clear and runny0.5tsp Bottled Ginger, crushed5ml (0.17 fl. oz) Sesame Oil1 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!

ASHY’S SPICY MUSHROOM CHICKEN & ASIAN GREENS

ASHY’S CLASSIC THAI BEEF SALADCALORIES MACROS 282.2 FAT: 38.91% PROTEIN: 46.35% CARBS: 14.74%

3 sprigs fresh mint leaves1 cup mixed salad leaves3 sprigs fresh coriander0.25 small red onion, (approx 60g each)150g (5.25 oz) beef, steak, rump, lean1 pinch black pepper20g (0.70 oz) fish sauce (nam pla)0.5 fresh red chilli (approx 45g each)1 pinch sea salt2 inches cucumber (approx 15g per inch)0.25 Large red capsicums (peppers) (approx 160g each)3 small cherry tomatoes (approx 10g each)

....Season the rump with salt and pepper and cook to your liking; slice thinly.

Chop the red chilli, slice the capsicum, onion and cucumber and halve the tomatoes; combine with the coriander, mint and salad leaves.

Top the salad with the sliced rump and drizzle with fish sauce.

ASHY’S NOT SO NAUGHTY CHICKEN CAESARCALORIES MACROS 339.8 FAT: 31.25% PROTEIN: 46.67% CARBS: 22.07%

15g (0.53 oz) croutons120g (4.20 oz) chicken breast fillet1 sprig fresh chives100g (3.5 oz) crisp lettuce1 large egg (approx 50g each)10g (0.35 oz) Caeser Style Low Fat Dressing5g (0.18 oz) snow pea sprouts 50g (1.75 oz) yoghurt, greek, low fat, Jalna

....In a large salad bowl (always go bigger than you think), break apart your lettuce and add the chives, snow pea sprouts and croutons. Hard boil your eggs (make sure there is no run in your yolks) and slice length ways.

Fry the chicken until cooked through (for thick fillets, cut them length ways in half like you would for a schnitzel, so its quicker to cook). In a cup add the yoghurt and Caeser dressing together (feel free to add some lemon juice too).

Mix your ingredients together and add the dressing.


150g (5.25 oz) snapper (approx 150g each)0.5tsp garlic, minced10ml (0.34 fl.oz) tamari, wheat-free soy sauce0.5 small red onion (approx 60g each)2 inches cucumber (approx 15g per inch)80g (2.80 oz) rice, brown0.5tsp ginger , grated0.25 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 SPICY SNAPPER SALAD

ASHY’S ORIENTAL CHICKEN & VEGE STIR FRYCALORIES MACROS 311 FAT: 14.47% PROTEIN: 54.15% CARBS: 31.38%

1 celery stalks (approx 30 grams each) 1tsp Garlic Minced 150g (5.29 oz) chicken breast fillets, skinless and boneless 30g (1.05 oz) spring cabbage 2 pum cooking oil spray150g (5.25 oz) Basa-Freshwater Fillets2 pump Cooking Oil Spray10ml (0.34 fl. oz) Tamari, wheat free soy sauce50g (1.76 oz) noodles, egg (dry weight) 1 brown onions, small (approx 60g each) 1 pinch chilli flakes

....Bring 300ml of water to the boil, add a little salt and cook the egg noodles for

a minute or so. Rinse, drain and put aside. Prep it Up: Cut your chicken into thin

strips and thinly slice the onion, celery and cabbage.

Spray a non-stick wok with cooking oil spray and heat to medium high; add the

chilli flakes and garlic for 30 secs and then add the chicken and stir-fry until the

chicken is cooked through; remove from the wok and chuck on a plate.

Spray the wok with cooking oil again; add the onion and celery and stir-fry until

tender. Add the cabbage and cook for a further 2 minutes. Add the chicken back

in with the egg noodles and tamari sauce and stir. Serve straight away.

C O N G R AT U L AT I O N S !

www.ashybines.coBODY PROFILE C

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