RECIPES TO GET LEAN IN 2020
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OMELET-AVO-Toast
(OAT)
Ingredients
1 large egg
1 ripe avocado
2 slices whole wheat Rye bread
Handful of spinach to garnish
OPTIONAL seasoning/lime for flavor
Method
Bring 20 oz water to a boil in pan
Crack large egg delicately into water and allow to poach (approx 8 min)
Pit the avocado and remove skin
Mash with a fork, optional to add seasoning/lime/chili flecks
Toast the Rye bread slices
Option to steam the spinach or leave raw (allow 3-5 min to steam)
Spread avocado on top of each slice of Rye and decorate with spinach
Dish the poached egg on top and enjoy!
PROTEIN: 15g
CARBS: 30g
FIBER: 5g
Tofu-Veggie Bowl
Ingredients
8 oz organic tofu (about 6 cubes)
1/2 cup (80 g) edamame beans
Cucumber
1/2 avocado
Carrot sticks
1 Spring onion
1 cup quinoa uncooked
Method
If you have a pressure cooker, this is the time to break it out!
Rinse the quinoa and either boil or pop in the pressure cooker for as little as 5 mins!
Cube the tofu and add to a pan with drizzle oil (optional seasoning or dash of low-sodium soy sauce)
Half the avocado, remove skin and cube
Slice the cucumber, prep the carrot sticks
Drain the edamame
Cut the spring onion
Plate up the quinoa and then add in your chosen decorative style :)
PROTEIN: 25g
CARBS: 32g
FIBER: 7g
The one with no
avocado ;)
Ingredients
1 cup cooked shrimp with lemon & garlic butter
1 cup cooked brown rice
Broccoli stems
1 bunch baby bok choy - steamed
200 g green beans
1/4 raw red pepper
Lemon slice
Method
Bring the brown rice to a boil and leave to simmer according to instructions
Add shrimp to saucepan with a dash of oil. Add lemon & garlic butter
Steam broccoli, green beans and bok choy
Slice the red pepper
Dish-up the rice then shrimp and add garnishing ingredients with lemon wedge
PROTEIN: 15g
CARBS: 45g
FIBER: 9g
Don’t know your protein number or how many carbs to consume daily? Take my 5 minute quiz today