Challenge Fat Loss: A Recipe for Success · 2018-02-26 · Welcome Welcome to Challenge Fat Loss: A Recipe for Success. This book will be your bible over the coming weeks! In case

Challenge Fat Loss:A Recipe for Success

Lindsaybeale.com

http://Lindsaybeale.com

Medical Disclaimer

Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.

Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.

Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.

© Copyright 2017 Lindsay Beale and it’s licensors

All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).

Contents

Drinks

Blueberry & pistachio smoothie 1

Orange, pepper & turmeric smoothie 2

Vitamin booster smoothie 3

Snacks & treats

Chocolate, pistachio & cranberry popcorn 4

Cocoa crunch snack bars 5

Mint chocolate chip protein bars 6

Breakfast

Pesto Parmesan scrambled eggs 7

Spinach pancakes 8

Mushroom, spinach & basil omelette 9

Lunch

Beef, bacon & cabbage stew 10

Creamy leek & potato soup 11

Mozzarella, tomato and spinach tortilla 12

Dinner

Chicken casserole 13

Rich bolognese stuffed marrow 14

Thai style lamb curry 15

Welcome

Welcome to Challenge Fat Loss: A Recipe for Success.

This book will be your bible over the

coming weeks! In case you didn’t know,

nutrition will count for about 80% of

your results. That’s right 80%!

Over the past ten years, I have evolved and developed

CFL and have helped 100’s of people shed stones and

inches and feel better about themselves. If you are

overweight, chances are you will suffer from various

health related illnesses, such as high blood pressure,

heart disease, type 2 diabetes, digestive and bowel

issues, as well as skin complaints.

Choosing foods that are ‘near to nature’, natural and

unprocessed can help combat most symptoms and

indeed I have many clients who have lost several stones and reversed type 2 diabetes, in

some cases coming off of ALL medications.

Nutrition and activity are enormously important in keeping your body in tip-top condition

and I don’t mean you have to work out like an athlete, but walking and some light physical

exercise is a certainty to making BIG gains in health and fitness. When you feel fitter, you

automatically make better choices in the food you choose, buy, cook and eat.

Great food can be the start of a new you. A definite recipe for your success.

Let’s get started!

Lindsay

Below I have included the key principles that work for nutrition for health and fat loss. If

anything you read, see or hear deviates from any of the six principles below, chances are

you can dismiss it immediately as a short term fad diet. This is a way of eating that will

enable you to achieve both fast and permanent results in a way that is 100% sustainable.

You see this change has to be permanent so it has to be both straightforward and above all

enjoyable. The good news is that my recipe book will show you how quick, easy and tasty

eating this way is.

Follow these principles

and you will get results...

1. Eating fewer calories than you burn (calorie deficit)

2. Eat more vegetables and fruits because they are rich in

antioxidants and micro-nutrients (vitamins and minerals)

3. Eat plenty of protein for repair and maintenance

of lean tissue, and to keep you feeling full (protein satisfies

the appetite more than any other macronutrient)

4. Eat enough healthy fats from oily fish, nuts, avocados,

coconut and olive oils (healthy fats are an essential part

of a balanced diet)

5. Drink plenty of water to naturally detoxify the body,

keeping the brain and body hydrated so it can function

properly (green and herbal teas count towards this

water intake)

6. Limit processed foods and artificial sweeteners

and preservatives

Now go and learn, cook, and experience the benefits that

my recipes have to offer – enjoy!

Client success

Being 49 and fearing being 50 and fat and unhealthy I knew I had to do something to help

myself. Both my parents had major health issues in their 50’s and I was terrified I would end

up the same. Having spent all my adult life not just overweight but obese, and I mean all my

adult life, even from a teenager I was overweight and constantly on a diet, trying all the fads

there were, yoyo dieting became a way of life but all I got was fatter and I had an unhealthy

attitude towards food and eating. The thing with me is that it wasn’t just to eat but to deal

with emotions, traumatic life experiences as a child had a major impact on what, and why I

ate what I did. Outside people thought I was happy, and full of life but on the inside I hated

myself, how I looked and how I felt.

Finally at the age of 50 I met Lindsay Beale and CFL

challenges, what a transformation, for the first time in

my life I felt in control of my body and what I put into

it, I love cooking and am passionate about good food,

whereas before, diets and slimming groups all that

seemed to take that passion away from me, Lindsay

really encourages cooking, experimenting, and above

all enjoying every mouthful – even the chocolate. Not

once am I made to feel guilty or bad!!! I have learned

about real nutrition and the benefits of good food has

on my wellbeing.

For me this has been such a journey, I have gained

so much confidence and for me a wonderful, caring

therapy, dealing with issues from childhood and realising I am a good person who deserves

the very best and that means giving myself permission to look after myself. The support of

the group is like no other I have experienced, there is no competition with each other, only

kindness, support and encouragement. Lindsay is there every step of the way, and no matter

how we feel will coach, teach and nurture us to be the best we can.

I am now the lightest, slimmest and fittest I have been for a long, long time.

Thank you for being the most amazing person who I really think has changed my life

Marie xxx

A routine blood test resulted in me being told I

was a borderline diabetic and weight was an issue.

I was devastated. I had previously tried all the

household slimming groups only to put all the

weight back on plus! I had heard about Lindsay’s

fat loss group and so gave it a try. At this point

I also suffered with migraine and was on daily

medication as well as prescribed meds to take

when I had an attack. I didn’t like going out and

was uneasy about my size.

Within 10 months the weight loss was dramatic;

losing weight was easy using Lindsay’s tools of

combining a healthy diet and exercise, in 12

months I was 4 stone lighter, my skin was clearer

(I also suffer with roseatia) and I felt absolutely

fabulous! I became more confident about going

out again.

My husband noticed a huge change in my

wellbeing for the better. The migraines became less

frequent and I came off of the medication. I was

given the all clear by the doctor as my blood sugar

levels had become normal.

I am almost 3 years down the line now and

maintaining the weight loss without a problem.

My relationship with food has changed as I am

now accountable for what goes into my body. I still

have treats but find my treat choices have changed

and more often without thinking about it I choose food more wisely because it tastes

different now I enjoy all the good stuff and don’t bother with all the beige! I love the way I

look now and love the fact it isn’t hard to maintain. I actually love me now as at the start I

didn’t care for me much at all.

Thankyou Lindsay for all your help during the good and bad times. I have found a new lease

of life since I started the CFL courses and I don’t believe I want to change back to my old

habits. I love me.

Jo Burdett

Get in touch

Lindsay Beale

Lindsaybeale.com

E-mail [email protected]

www.facebook.com/lindsaybealefitness

https://twitter.com/@linnymbeale

https://www.instagram.com/linnymaryb


https://twitter.com/@linnymbeale

https://www.instagram.com/linnymaryb

visit www.amykenyon.com tel 0151 3241 555 1DRINKS

60g frozen blueberries (or use

fresh plus 2 ice cubes)

15g shelled pistachios

1/2 a ripe avocado

50g fresh spinach leaves

170ml unsweetened almond milk

25g vanilla flavour whey or rice

protein powder (optional)

SERVES 1

PER SERVING:

292 Calories

12g Carbs

25g Protein

16g Fat

Place all of the ingredients in a blender and blend until creamy. Serve.

Consume immediately.

Blueberry & pistachio smoothie

Lindsaybeale.com E-mail [email protected]


visit www.amykenyon.com tel 0151 3241 555 DRINKS 2DRINKS

1 satsuma orange, peeled

60g carrot, peeled and chopped

50g red bell-pepper

1 inch piece fresh ginger

1 tsp turmeric

90ml cold water

SERVES 1

PER SERVING:

81 Calories

16g Carbs

2g Protein

1g Fat



Orange, pepper & turmeric smoothie



visit www.amykenyon.com tel 0151 3241 555 DRINKS 3DRINKS

50g pomegranate seeds

60g fresh strawberries

1 kiwi fruit

a handful of fresh mint leaves

150ml cold water

3 ice cubes

1/2 tsp spirulina powder

SERVES 1



Vitamin booster

smoothie

PER SERVING:

113 Calories

22g Carbs

4g Protein

1g Fat



12

2 tsps coconut oil

60g popping corn

60g dark chocolate (minimum

70% cocoa)

15g honey (or use natural sweetener

of your choice)

30g dried cranberries

20g pistachios, chopped

SERVES 8

When the popping has stopped, remove pan from heat. Allow to cool for 5 minutes.

Place the chocolate and remaining coconut oil in a saucepan. Bring a shallow basin of water to the boil over a medium / low heat and carefully place the saucepan in the basin. Stir until melted. Remove from heat and allow to cool for 5-10 minutes.

Stir the cranberries and pistachios into the chocolate. Add the popcorn and stir in thoroughly so that the popcorn is covered in the chocolate.

Pour the popcorn into a 15x15cm tin. Ensure the popcorn is well packed into a thick layer so that it will stick together as it sets.

Refrigerate for one hour or more. Cut or break into 8 pieces.

Store any leftovers in an airtight container

and refrigerate for up to 4 days.

PER SERVING:

114 Calories

13g Carbs

2g Protein

6g Fat

Melt 1 tsp coconut oil in a large saucepan over a medium / high heat. Add the popcorn and cover.

When the popcorn starts to pop, reduce heat to medium. Shake the pan carefully every 20 seconds, to prevent the popcorn from burning.

Chocolate, pistachio & cranberry popcorn

4SNACKS & TREATSLindsaybeale.com E-mail [email protected]


5

40g chopped pitted dates

40g almonds, finely chopped

30g nut butter of your choice

1 tsp vanilla extract

10g flaxseed

30g desiccated coconut

10g cocoa powder

25g chocolate flavour whey or rice


a pinch of salt

30ml cold water or unsweetened

almond milk

MAKES 4 BARS

Place all of the ingredients in a bowl and mix well until combined.

Line the base of a baking tray with baking paper.

Place the mixture on the paper and shape into a long flat rectangle, around 1cm thick.

Refrigerate for 2 hours, or until firm.

Cut into 4 bars. Serve.



Cocoa crunch

snack bars

PER BAR:

236 Calories

14g Carbs

9g Protein

16g Fat

SNACKS & TREATSLindsaybeale.com E-mail [email protected]


40g dried dates, chopped

40g almonds or cashews, finely

chopped

30g chocolate flavour whey or rice


1 tbsp cocoa powder

1 tsp mint extract

25g flaxseed

20g dark chocolate chips

(minimum 70% cocoa)

35ml coconut milk

MAKES 4 BARS

Place all of the ingredients in a large bowl and mix well until thoroughly combined.

Shape into 4 bars and place on a baking tin or plate.

Refrigerate for 1 hour or until firm. Serve.



PER SERVING:

192 Calories

11g Carbs

10g Protein

12g Fat

Mint chocolate chip protein bars

6Lindsaybeale.com E-mail [email protected] SNACKS & TREATS


15

3 eggs and 2 egg whites

a pinch of ground black pepper

10g green basil pesto

10g Parmesan, grated

a sprinkle of chives, chopped

(optional)

SERVES 1

PER SERVING:

305 Calories

0g Carbs

29g Protein

21g Fat

Pesto Parmesan scrambled eggs

Whisk the eggs and egg whites in a jug.

Add the pesto and black pepper and stir well.

Place a non stick frying pan over a medium heat. Add the egg mixture and cook, stirring for 1-2 minutes. As the eggs start to thicken, add the Parmesan and stir well.

Continue to cook until the eggs are cooked thoroughly.

Transfer the eggs to a plate and sprinkle on the chives (if using).

Serve with steamed vegetables of your choice.


Lindsaybeale.com E-mail [email protected] 7BREAKFAST


16

75g self-raising flour (use gluten free

flour of your choice)

a small pinch of baking soda

a pinch of sea salt

1 egg

50ml buttermilk (or use dairy free

yoghurt)


(or use milk of your choice)

40g fresh spinach

1 heaped tsp coconut oil

MAKES 4 PANCAKES

Place all of the ingredients in a blender, except for the coconut oil, and blend until smooth.

Heat a small amount of the coconut oil in a pan over a medium/high heat and then pour one quarter of the mixture into the centre of the pan.

Move the pan around gently to even out the mixture into a circular shape. When small holes appear in the pancake (around 1-2 minutes), turn it over and cook for 1-2 minutes, until golden. Transfer to a plate.

Repeat steps 3 times with the remaining oil and batter.

Store any leftover pancakes in an airtight

container and refrigerate for up to 2 days.

Spinach pancakes

PER SERVING:

90 Calories

14g Carbs

4g Protein

2g Fat

Serving suggestion:

Serve with yoghurt and a drizzle of honey.

Lindsaybeale.com E-mail [email protected] 8BREAKFAST


2 eggs plus 1 egg white

a pinch of sea salt and ground

black pepper

1 tsp ghee or coconut oil

100g closed cup mushrooms,

finely chopped

5 fresh basil leaves, finely

chopped

a small handful of fresh spinach,

finely chopped

10g grated Cheddar cheese or soft

cream cheese (use dairy free if

preferred)

SERVES 1

Whisk the eggs and egg white in a jug with the salt and pepper.

Melt the ghee / oil in a frying pan over a medium heat. Add the mushrooms and sauté gently for 4-5 minutes, stirring until soft.

Add the basil leaves and cook for 2-3 minutes, stirring. Remove everything from the pan and transfer to a plate. Remove any bits from the pan.

Pour the eggs into the pan, covering the base. Cook gently for around 3-4 minutes until the edges of the mixture start to crisp.

When the centre of the omelette begins to firm up, add the spinach, distributing evenly over half of the omelette. Add the cooked mushrooms, basil and cheese.

Fold the empty half of the omelette over the vegetables to enclose. Cook for 1 minute. Using a slice, remove the omelette from the pan and serve.


and refrigerate for up to 24 hours.

PER SERVING:

279 Calories

6g Carbs

21g Protein

19g Fat

Mushroom, spinach

& basil omelette

17Lindsaybeale.com E-mail [email protected] 9BREAKFAST



1 small white onion, chopped

750g lean beef mince

3 rashers streaky bacon, cut into

small pieces

1 stick celery, finely chopped

250g Savoy cabbage, roughly

chopped

a pinch of sea salt and ground black

pepper

1/2 tsp Italian seasoning

200g tinned chopped tomatoes

200ml hot beef stock, made with one

organic stock cube

200ml recently boiled water

100g basmati rice, uncooked

SERVES 4

Melt the ghee / oil in large saucepan over a medium heat. Add the onion and sauté for 3-4 minutes, stirring frequently.

Add the mince and break up into small pieces using a wooden spoon. Cook for 3-4 minutes, stirring, until brown all over.

Add the bacon and cook for 2 minutes, stirring frequently.

Add the celery and cabbage. Stir well and cook for 3 minutes.

Add the salt and pepper, Italian seasoning, tomatoes and stock. Stir well and cook for 2 minutes.

Add the rice and water and stir. Cover and simmer for 10 minutes. Add more water if the mixture becomes too dry. Cook for a further 10 minutes or until the rice is cooked. Serve.


and refrigerate for up to 4 days or freeze on

same day.

Beef, bacon & cabbage stew

PER SERVING:

401 Calories

26g Carbs

45g Protein

13g Fat

18Lindsaybeale.com E-mail [email protected] 10LUNCH


3 tsps ghee or butter

2 large leeks, finely chopped

2 medium sized white onions, finely

chopped

300g all-rounder potatoes, diced

650ml vegetable stock


(or use milk of your choice)

a good pinch of salt and pepper

SERVES 4

Melt the ghee/butter in a large saucepan over a medium heat.

Add the leeks and onions and sauté gently for 5-6 minutes, stirring occasionally.

Add the potatoes, stir well and cook for 1-2 minutes, stirring occasionally.

Add the stock, milk, salt and pepper and stir well. Increase heat and bring to a boil, then reduce to a simmer. Cover and cook for 30 minutes, stirring occasionally.

Leave to cool and blend into a purée or leave the soup as it is and serve.



same day.

Creamy leek & potato soup

PER SERVING:

150 Calories

20g Carbs

4g Protein

6g Fat



1 tsp ghee or coconut oil plus a little

extra to grease tin

150g potato, cut into small cubes

1/2 tsp paprika

1 small red onion, finely chopped

50g spinach leaves

8 cherry tomatoes, halved

50g Mozzarella, cut into chunks (use

dairy free cheese if preferred)

5 eggs

1/2 tsp garlic powder

a pinch of sea salt


SERVES 2

Preheat the oven to 180˚C/350˚F. Grease a 15x15cm baking tin with a small amount of ghee/oil.

Heat 1 tsp ghee/oil in a frying pan over a medium heat.

Add the potato and paprika. Stir well and sauté for around 10 minutes, stirring until soft.

Add the onion and sauté gently for 3-4 minutes, stirring frequently.

Add the spinach and cook until wilted. Remove pan from heat.

Add the spinach to the baking tin with the cherry tomatoes and Mozzarella.

Beat the eggs in a jug with a fork. Add the garlic powder, salt and pepper and stir well.

Pour the eggs into the tin and bake for 20 minutes, or until golden and firm.



PER SERVING:

372 Calories

22g Carbs

26g Protein

20g Fat

Mozzarella, tomato and spinach tortilla




2 celery sticks, sliced

250g all rounder potatoes, peeled

and diced

2 medium sized carrots, peeled

and sliced

1 medium sized leek, sliced finely

1kg chicken drumsticks, skin on

1 sprig fresh rosemary

2 tbsps plain flour (use gluten free

if preferred)

600ml hot chicken stock (made

with one organic stock cube)

1/2 tsp sea salt

1/2 tsp ground black pepper

SERVES 4

Melt the ghee/oil in a large saucepan over a medium heat. Add the celery, potatoes, carrots and leek and sauté gently for 4-5 minutes, stirring occasionally.

Add the chicken, stir well and cook for 4 minutes, stirring occasionally to seal on all sides.

Add the rosemary, stir well and cook for 1 minute.

Add the plain flour, stir well and add the stock. Increase heat to bring to a boil then reduce heat to simmer.

Cover and cook for 90 minutes, stirring occasionally. Add the salt and pepper, stir well and serve.



same day.

Chicken casserole

PER SERVING:

547 Calories

18g Carbs

58g Protein

27g Fat

Note: Discarding the chicken skin will reduce the fat content of the dish

21Lindsaybeale.com E-mail [email protected] 13DINNER


1 tsp butter or coconut oil

65g pancetta (smoked or

unsmoked)

1 medium white onion, finely

chopped

2 cloves garlic, finely chopped

300g lean beef mince

200g tinned chopped tomatoes

30g tomato purée

1 tsp paprika

1/2 tsp mixed Italian dried herbs

1 medium sized marrow

20g Parmesan cheese, grated

1 sprig fresh basil, finely chopped

a pinch of sea salt


SERVES 2

Melt the butter/oil in a saucepan and add the pancetta, cooking for 5 minutes, or until quite crispy.

Add the onion and sauté for 3-4 minutes, stirring regularly. Add the garlic and sauté for 2-3 minutes, stirring regularly.

Add the mince and cook for 5 minutes, stirring regularly.

Add the chopped tomatoes, tomato purée, paprika and Italian herbs. Stir well and simmer gently. Stir occasionally. Meanwhile, preheat the oven to 200˚C / 400˚F.

Wash the marrow and slice into discs about 4-5cm thickness. Cut the flesh out of the marrow, leaving a small amount of marrow around the disc. Place the discs in a foil-lined baking dish.

Add the basil, salt and pepper to the sauce and stir well. Spoon the sauce into the hollow marrow discs. Top with Parmesan and bake in the oven for 15-20 minutes.

Note: The marrow skin is edible!



same day.

Rich bolognese stuffed marrow

PER SERVING:

429 Calories

17g Carbs

43g Protein

21g Fat



60g red lentils, rinsed


100g white onion, finely chopped

300g lamb, diced

3 spring onions, finely chopped

1 red chilli pepper, finely chopped

100g Thai red curry paste

250ml hot chicken stock (made with

1 organic stock cube)

1 tsp fish sauce (nam pla)

a handful of fresh basil, finely

chopped

a handful of fresh coriander, finely

chopped

275ml coconut milk

100g plain yoghurt (use dairy free if

preferred)

grated zest and juice of 1 lime

SERVES 2

Bring a small saucepan of water to the boil. Add the lentils and cook according to pack instructions, until soft. Drain well.

Melt the ghee / oil in a large saucepan over a medium heat. Add the white onion and sauté for 4 minutes, stirring.

Add the lamb and cook for 3 minutes, stirring to brown on all sides.

Add the spring onions and chilli pepper and sauté for 2 minutes, stirring.

Add the Thai red curry paste, stir well and cook for 1 minute.

Add the chicken stock and increase heat to bring to a boil. Reduce to a simmer and cook for 30 minutes.

Add the fish sauce and lentils and cook for 20 minutes or until the lamb is tender.

Add the basil, coriander, coconut milk, yoghurt, lime zest and juice and cook for 2 minutes. Serve.



same day.

PER SERVING:

615 Calories

37g Carbs

47g Protein

31g Fat

Thai style lamb curry



Documents

Challenge Fat Loss: A Recipe for Success · 2018-02-26 · Welcome Welcome to Challenge Fat Loss: A Recipe for Success. This book will be your bible over the coming weeks! In case