Bodytrim Fast Fat Loss Menu

2013

BODYTRIMCHALLENGE

Bodytrim Week 4

Bodytrim Fast Fat Loss Meals Menu Week 4 2

Bodytrim Challenge 2013 Fast Fat Loss Menu is published by IGEA Life Sciences Pty Ltd.

For General Information or customer service please phone(Within Australia) 1300 724 455 (International) +61 2 8023 3888GPO Box 2169, Sydney NSW 2000, Australiawww.bodytrim.com.au

Chief Executive Officer/Editor In Chief: Alex SisiolasChief Operating Officer/Creative Director: Geoff JowettNutritional Advisor/Development Editor: Daisy Wood & Keira MullenMarketing Manager/Project Manager: Andrew BenikosDesign and Typesetting: Justin Mouris

All rights reserved. No part of this Bodytrim Challenge 2013 Fast Fat Loss Menu may be reproduced or transmitted in any manner whatsoever without written permission from the publisher, except for the inclusion of brief quotations in a review.

2013 IGEA Life Sciences Pty Limited.

Disclaimer: The information, recommendations and guidelines that we provide in this Bodytrim Challenge 2013 Fast Fat Loss Menu is not intended as medical advice or to replace medical advice given by a doctor or other healthcare professional. In the case of illness or other medical condition, a doctor or health professional should be consulted prior to commencing a weight loss program or diet.

Bodytrim Fast Fat Loss Meals Menu Week 4 3

Week 4: Meal Planner

Day 1PROTEIN ONLy

Day 2WEIGHT LOSS

Day 3WEIGHT LOSS

Day 4WEIGHT LOSS

Day 5WEIGHT LOSS

Day 6WEIGHT LOSS

Day 7FREE Day

BreaKFasT Scrambled Eggs Ricotta Pancakes BT Friendly Baked Beans Ricotta PancakesBT Friendly

Baked BeansBaked Berries

in RicottaBaked Berries

in Ricotta

sNacK BT Protein Shake Middle Eastern Eggs BT Protein Bar Chocolate Cake Spicy Meatballs Middle Eastern Eggs Prawn Skewers

lUNcH5 Spice Pork

(without the Green Salad)

Fritatta on the Run Chicken and

Spiced Cauliflower Couscous

Fritatta on the Run Tofu and Vegetable

Stir FryPork 5 Spice and

Green SaladFREE MEAL

sNacK Chocolate Cake Spicy Meatballs BT Protein Shake Middle Eastern Eggs Prawn Skewers BT Protein Shake Spicy Meatballs

DiNNer Prawn SkewersChicken and

Spiced Cauliflower Couscous

Tofu and Vegetable Stir Fry

Steak and White Bean Mash

Pork 5 Spice and Green Salad

Steak and White Bean Mash

FREE MEAL

sNacK BT Protein Shake BT Protein Shake Chocolate Cake BT Protein Shake BT Protein Cookie BT Protein Shake BT Protein Cookie

Bodytrim Fast Fat Loss Meals Menu Week 4 4

Week 4: Shopping List

VEGETaBLES QTy

Brown onion

Red onion

Cauliflower

Spring onions

Asparagus

Snow peas

Baby corn

Bok Choy

Mushrooms, shitake or button

Green beans

Green peas

Red capsicum

Baby spinach

Cucumber

Snow pea sprouts

HERBS aND SPIcES QTy

Ground cinnamon

Garlic

Hot paprika

Flat leaf parsley

Nutmeg

Fresh coriander

Ground ginger

Cumin

Ground coriander

Fresh ginger

Chinese 5 spice

Curry powder

Garam masala

Cayenne pepper

Small red chilli

PROTEINS QTy

Eggs

Ricotta Cheese

Cottage cheese

Bacon

Canned borlotti beans

Chicken Thighs

firm tofu

beef steaks

cannellini beans

Pork Chops

Black beans, canned

Beef or lamb mince

Peeled raw prawns

OTHER ITEMS QTy

Skim Milk

Multi grain bread

Skim milk

Raspberries

Lemon juice/ zest

Dukkah (middle eastern spice mix)

tahini paste

low fat Greek yoghurt

butter or margarine

FROM THE PaNTRy QTy

Flaxseed meal

Rolled oats

Baking Powder

Non-stick spray/ olive oil spray

Olive oil/ vegetable oil

Can of diced tomatoes

Tomato paste

Vanilla essence

Sweetener powder (Stevia or Splenda)

Soy sauce

Rice wine vinegar

Oyster sauce

Toasted sesame seeds

Vanilla extract

Psyllium husk

Baking soda

Cocoa powder

Bodytrim Fast Fat Loss Meals Menu Week 4 5

BREAKFAST

Bodytrim Fast Fat Loss Meals Menu Week 4 6

Ricotta Pancakes

serves: 3

iNgreDieNTs

3eggs 1tbspflaxseedmeal 1cuprolledoats 1tspbakingpowder 1/2tspgroundcinnamon 150gricotta 1/2cupskimmilk Non-stickspray

meTHoD

1. Combine all ingredients and then cover and rest in the fridge for 15 minutes.

2. Heat a non-stick pancake pan to a medium heat and spray with some non-stick spray.

3. Spoon in about 2 tablespoons of the mixture into the pan and then flatten with the back of the spoon.

4. Flip the pancake when bubbles begin to appear on top.

5. Serve with sugar free maple syrup and a tablespoon of low fat yoghurt.

Bodytrim Fast Fat Loss Meals Menu Week 4 7

BT Friendly Baked Beans

serves: 4

iNgreDieNTs

1tspoliveoil 1rasherofleanbacon,chopped 1/2smallbrownonion,finelychopped 1garlicclove,crushed tsphotpaprika 200gcanofdicedtomatoes 1tbsptomatopaste 400gcansborlottibeans,drainedandrinsed 4piecesofmulti-graintoast 1tbspflat-leafparsleyleaves

meTHoD

1. Heat oil in a deep, non-stick frying pan over a medium heat. Add bacon and cook for 4 to 5 minutes or until crisp. Remove bacon from pan using a slotted spoon and set aside.

2. Add onion to frying pan. Cook, stirring, for 3 minutes or until the onion starts to brown. Add garlic and paprika. Cook, stirring, for 1 minute.

3. Return bacon to frying pan. Add the tomatoes, tomato paste and beans. Cook, stirring often, for 5 minutes or until heated through.

4. Serve the bean mixture on a piece of multigrain bread and then sprinkle with parsley.

NoTES: This is a great alternative to canned baked beans which are not allowed on the program due to the high sugar content in the tomato sauce.

Bodytrim Fast Fat Loss Meals Menu Week 4 8

Baked Berries in Ricotta

serves: 3

iNgreDieNTs

tspnutmeg tspvanillaessence cupofsplenda 3eggs 1cupofskimmilk 200gricottacheese 2cupsofraspberries

meTHoD

1. Pre-heat oven to 190C. Place the cottage cheese, milk, eggs, spices, splenda and vanilla essence in a food processor and process until smooth. Remove from the food processor and then fold in the raspberries.

2. Spray 3 oven proof moulds with non-stick spray and then pour in the mixture. Bake in the oven for 40 minutes or until set.

Bodytrim Fast Fat Loss Meals Menu Week 3 9

Scrambled Eggs

serves: 1

iNgreDieNTs

2eggs 1tbspofcottagecheese 1tbspofwater 1tbspofoliveoil 1tbspofParsley,chopped

meTHoD

1. Heat oil in a small frying pan.

2. Whisk together the eggs, water and cottage cheese.

3. Pour into the pan and scramble for 2 to 3 minutes or until cooked.

Bodytrim Fast Fat Loss Meals Menu Week 4 10

LUNCH & DINNER

Bodytrim Fast Fat Loss Meals Menu Week 4 11

Tofu and Vegetable Stir Fry

serves: 4

iNgreDieNTs

1x400gpacketoffirmtofu 2tbspofsoysauce 1tbspofvegetableoil 1tspofginger,grated 1cloveofgarlic,crushed 1bunchofasparagus 100gofsnowpea 100gofbabycorn 1bunchofbokchoy, 125gofmushrooms,sliced(shiitakeorbutton) 2tbspofoystersauce

meTHoD

1. Slice the tofu into 2cm cubes.

2. Heat the oil in a wok to a high heat. Add the tofu and stir fry for about 3 minutes or until browned. Remove from the pan.

3. Next add the ginger, garlic, asparagus, snow peas, baby corn, mushrooms and stir fry for about 2 minutes.

4. Add the bok choy, soy sauce, oyster sauce and tofu (back to the wok) and stir fry for a further 2 minutes or until the bok choy has started to whilt.

5. Serve.

Bodytrim Fast Fat Loss Meals Menu Week 4 12

Steak and White Bean Mash

serves: 6

iNgreDieNTs

3smallbeefsteaks(about100geach) 1x300gcanofcancannellinibeans,drainedrinsed 2tbspofoliveoil 2clovesofgarlic 1tspofgroundcumin 1tspoflemonrind 1tbspoflemonjuice 1tbspofchoppedparsley 300gofgreenbeans

meTHoD

1. Heat a medium, shallow saucepan to a medium heat. Add the oil and garlic and saut for 1 minute.

2. Next add the cumin, lemon rind and cannellini beans.

3. Saut for about 2 minutes and then add the lemon juice and then mash with a folk. Cover in foil and set aside.

4. Heat a grill and cook the steaks for about 2 to 3 minutes on either side depending on how you eat your steak.

5. Steam the green beans for about 3 minutes while the steaks are cooking.

6. Once the steaks are cooked allow them to rest in foil for about 5 minutes.

7. Cut the steak into slices and serve on a bed of white bean mash with a side of green beans.

Bodytrim Fast Fat Loss Meals Menu Week 4 13

Fritatta on the Run

serves: 3

iNgreDieNTs

6eggs cupgreenpeas 1redcapsicum,chopped 200gbabyspinach 100gofbuttonmushrooms,sliced 1cloveofgarlic,crushed brownonion 1tbspofoliveoil 50gofcottagecheese

meTHoD

1. Heat oil in a heat proof frying pan which is at least 2 inches deep.

2. Add the onion and garlic and saut on a medium heat until translucent.

3. Add the mushrooms, peas, and capsicum and cook for a further 3 minutes or until the vegetable have softened.

4. Add the baby spinach and cook until it has wilted.

5. Whisk the eggs and cottage cheese together and then pour over the vegetable. Give it a slight mix to ensure that the vegetables are evenly distributed, then place in an oven at about 180 C for 8 minutes or until the eggs have set.

NoTES: This recipe is great if you are on the go throughout the day. Make it the night before and then just grab a slice out of the fridge and take it with you with an ice pack. You can eat it cold or hot.

Bodytrim Fast Fat Loss Meals Menu Week 3 14

Chicken and Spiced Cauliflower Couscous

serves: 4

iNgreDieNTs

400gofchickenthigh,cutintopiecesandfattrimmed redonion,coarselygrated 2clovesofgarlic,crushed 1tspofcinnamon 1tspofpaprika Handfuloffreshcorianderleaves,chopped 1tspofgroundginger 2tbspofoliveoil

CAuLIFLOWER COuSCOuS headofcauliflower 1tbspvegetableoil 1cloveofgarlic,crushed 2springonions,finelychopped 1tspofcumin 1tspofcinnamon 1tspofgroundcoriander 1tspofpaprika cupoflemonjuice 1tspoflemonzest

meTHoD

1. Combine the chicken thigh fillets with the onion, garlic, cinnamon, paprika, coriander, ginger and oil.

2. Cover and marinade in the fridge for 30 minutes.

3. Meanwhile, cut the cauliflower up into chunks and then place into a food processor. Pulse in the food processor until the cauliflower is the same size as grains of couscous (this is about half the size of a grain of rice).

4. Heat oil in a pan and then add the garlic, spring onions, cumin, cinnamon, ground coriander, and paprika. Cook until fragrant.

5. Add the cauliflower and cook until slightly browned. Add the lemon juice and zest and warm through.

6. Heat a medium frying pan and add the chicken to the pan. Cook on a medium heat until browned

7. Serve the chicken pieces on the Cauliflower couscous.

NoTES: The chicken on its own makes a flavoursome protein snack. You can flavour the couscous with any spices and herbs that you like and serve it with different protein options.

.

Bodytrim Fast Fat Loss Meals Menu Week 3 15

Pork 5 Spice and Green Salad

serves: 4

iNgreDieNTs

4smallporkchops 2tbspofsoysauce 2tbspofricewinevinegar 1tspofgratedginger 1tspofChinese5spice 1cucumber,thinlysliced 100gofsnowpeasprouts 1tbspofvegetableoil

meTHoD

1. Mix together the soy sauce, rice wine vinegar, ginger and Chinese 5 spice.

2. Pour over the pork chops and once it is evenly coated, leave to marinade in the fridge for 20 minutes.

3. Heat oil in a frying pan and then cook the pork chops on either side for about 3 minutes (depending on how thick they are)

4. Whilst the pork chops are cooking, thinly slice the cucumber and arrange on a plate with the snow pea sprouts.

5. Serve the pork chops with the green side salad.

NoTES: If you cant find snow pea sprouts then you can replace it with another green leafy vegetable such as rocket or spinach. This recipe also makes a good protein only meal if you leave out the cucumber and snow pea sprouts.

Bodytrim Fast Fat Loss Meals Menu Week 4 16

SNACKS

Bodytrim Fast Fat Loss Meals Menu Week 4 17

Middle Eastern Eggs

serves: 6

iNgreDieNTs

6hard-boiledeggs 1tbspoliveoil cupsdukkah tsptahinipaste cup(280g)lowfatGreekyoghurt

meTHoD

1. Peel the eggs and brush with the olive oil. Roll the eggs in the dukkah and pack into plastic containers.

2. To serve, swirl the tahini paste through the yoghurt. Quarter the eggs and serve with the yoghurt for dipping.

NoTES: Serve with only about 1 tablespoon of the yoghurt sauce per snack. Dukkah is a Middle Eastern seed and spice mixture which you can purchase from the supermarket. This comes under the dont sweat the small things category.

Bodytrim Fast Fat Loss Meals Menu Week 4 18

Chocolate Cake

serves: 7-9

iNgreDieNTs

450gofcannedblackbeans,drainedandrinsed 5eggs 1tbspvanillaextract 6tbspbutterormargarine 1tbspsweetenerpowder(steviaorsplenda) 6tbspcocoapowder 1tspbakingpowder 1tbspwater tspbakingsoda Non-stickspray

meTHoD

1. Preheat the oven to 180C.

2. Spray a baking tray with non-stick spray and set aside

3. Drain and rinse the beans and then place all ingredients into a food processor.

4. Blend until completely smooth.

5. Pour mixture into baking tray and then bake for 40 to 45 minutes.

6. Leave in the fridge overnight and then serve.

Bodytrim Fast Fat Loss Meals Menu Week 4 19

Spicy Meatballs

serves: 5-8

iNgreDieNTs

400gofbeeforlambmince 1egg cupofpsylliumhusk onion,finelychopped 1cloveofgarlic,crushed tspcurrypowder tspcumin tspgarammasala tsppaprika tspcayennepepper

meTHoD

1. Preheat the oven to 180C.

2. In a large bowl, combine the mince, eggs, pysllium husk, onion, garlic and spices.

3. Form the mixture into 8 to 10 small meat balls.

4. Place baking paper on a baking tray and arrange the meatballs on the tray.

5. Bake in the oven for 10 minutes. Serve.

Bodytrim Fast Fat Loss Meals Menu Week 4 20

Prawn Skewers

serves: 2-4

iNgreDieNTs

200gofpeeledrawprawns 1cloveofgarlic,crushed 1smallredchilli,finelychopped 1tspoflemonrind cupoffinelychoppedparsley 1tbspoflemonjuice 1tbspoliveoil

meTHoD

1. In a large bowl add crushed garlic, chilli, lemon rind, lemon juice, parsley, and olive oil to the peeled prawns and toss together.

2. Cover the prawns for 30 minutes and set aside in the fridge.

3. Meanwhile soak some wooden skewers in water.

4. Take prawns out of fridge and thread onto two skewers.

5. Heat a hot grill and then cook each skewer for about 2 minutes on either side.

NoTES: If you dont have skewers available then you can just cook the prawns in a hot frying pan and then divide them into

two portions as a snack.