challenge fat loss: a recipe for success · 2017. 9. 5. · welcome welcome to challenge fat loss:...

Challenge Fat Loss:A Recipe for Success

Lindsaybeale.com

http://Lindsaybeale.com

Medical DisclaimerThe recipes within these pages are for information purposes only and in no way supersede any prior advice given by a medical practitioner, registered dietician or nutritionist. Should you cook and consume these recipes, you are choosing to do so of your own free will, without coercion and in the full knowledge that the recipes have not been personally designed for you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice.

Further, if you choose to cook and consume these recipes and feel that you are experiencing any adverse effects, then you should cease using these recipes immediately and consult your doctor.

© Copyright 2017 Lindsay Beale

All rights reserved.No part of this book may be reproduced,stored in a retrieval system or transmittedin any form or means whatsoever withoutthe prior consent and written permissionof the author.

Contents

Drinks

Pecan & pumpkin smoothie 1

Creamy berry smoothie 2

Mango, kale & spinach smoothie 3 Snacks & treats

Creamy coconut & strawberry dessert 4

Crunchy cocoa maca bars 5

Sweet potato brownies 6 Breakfast

Buttery spring onion scrambled eggs 7

Carrot cake overnight oats 8

Italian inspired stuffed peppers 9

Lunch

Sun-dried tomato chicken salad 10

Thai inspired pork & lettuce wraps 11

Vegetarian minestrone soup 12 Dinner

Easy lamb stew 13

Lime & ginger pork meatballs 14

Mediterranean salmon & cod bake 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 1

125g tinned pumpkin purée225ml unsweetened nut milk of your choice3 ice cubesa large handful of fresh spinach leaves15g pecan nuts (reserve a small amount for topping)25g vanilla flavour whey or rice protein powder (optional), or replace with 100g ripe banana)

SERVES 1

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

Add a drop more nut milk if required, to achieve desired consistency.

Top with a sprinkle of chopped pecan nuts.

Consume immediately.

Pecan & pumpkin smoothie

PER SERVING:

316 Calories15g Carbs28g Protein16g Fat

DRINKSLindsaybeale.com E-mail [email protected]


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

50g fresh raspberries70g fresh strawberries60g plain yoghurt (use dairy free if preferred)1 tsp chia seeds150ml chilled unsweetened almond milk juice of ½ a lime

SERVES 1

PER SERVING:


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


Creamy berry smoothie

DRINKSLindsaybeale.com E-mail [email protected]


30g spinach leaves30g vanilla flavour whey or rice protein powder (or replace with 1 small ripe banana)30g steamed kale50g frozen mango chunks (or use fresh plus 3 ice cubes)½ tsp ground cinnamon120ml unsweetened almond milk (or use nut milk of your choice)

SERVES 1

Put all of the ingredients into a blender and pulse until creamy.

Add a drop more milk if required.


PER SERVING:


Mango, kale & spinach smoothie

visit www.amykenyon.com tel 0151 3241 555 DRINKS 3DRINKSLindsaybeale.com E-mail [email protected]


12

180g Greek yoghurt (use dairy free yoghurt if preferred)30g coconut cream (use the fat part from a tin of coconut milk)25g vanilla or strawberry flavoured whey or rice protein powder (optional)100g fresh strawberries, hulled and chopped (reserve a few for topping)7g unsweetened coconut flakes

SERVES 1

Place the yoghurt, coconut cream and protein powder (if using) in a bowl and mix until thoroughly combined. Stir in the strawberries.

Transfer the mixture to a serving bowl and top with the coconut flakes and remaining strawberries.

Serve.

Refrigerate any leftovers for up to 2 days.

PER SERVING:


Creamy coconut & strawberry dessert

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


5

25g uncooked quinoa4g maca powder1 tsp chia seeds10g sunflower seeds15g cocoa powder45g nut butter of your choice20g coconut oil, melted25g dried chopped dates15g honey (or use natural sweetener of your choice)

MAKES 6 BARS

Preheat oven to 170˚C / 350˚F. Pour the quinoa onto an oven tray and spread evenly. Bake for 10-15 minutes, until golden.

Line the base of an oven tray with baking paper.

Mix all of the ingredients together in a bowl, mashing with a fork, until combined.

Shape into 6 bars and place on the baking paper.

Refrigerate for 1 hour or until ready to serve.

Store any leftovers in an airtight container and refrigerate for up to 3 days.

Crunchy cocoa maca bars

PER BAR:


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


6Lindsaybeale.com E-mail [email protected]

a small amount of coconut oil, to grease tin230g sweet potato, baked until soft 60g smooth nut butter of your choice25g cocoa powder 35g vanilla or chocolate flavour whey or rice protein powder

MAKES 9 BROWNIES

Preheat oven to 170˚C/350˚F.

Lightly grease the sides and base of a 15cm square tin with coconut oil. Line the base of the tin with baking paper.

Scoop the sweet potato flesh out of the skins. Discard skin. Mash the potato with a fork, removing all lumps.

Place all of the ingredients in a bowl and stir well until smooth. Transfer the mixture to the cake tin. Use a spatula to even out the surface of the mixture.

Bake for 20 minutes, or until the brownie springs back to the touch. Allow to cool for 10 minutes.

Cut into 9 pieces. Serve.

Store any leftovers in an airtight container for up to 3 days.

PER BROWNIE:


Sweet potato brownies

SNACKS & TREATS


Serving suggestion: Serve with steamed greens of your choice.

15

4 eggs 1 egg whitea pinch of salt and pepper 10g butter 2 spring onions, finely chopped

SERVES 1

PER SERVING:


Buttery spring onion scrambled eggs

Crack the eggs into a jug. Add the egg white, season with salt and pepper and whisk well with a fork.

Melt the butter in a pan and add the spring onions.

Add the eggs to the pan and stir until the eggs are cooked. Serve.


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


Top tip: If using chilled milk, the oats will only need to be refrigerated for 30 minutes, rather than overnight.

16

50g rolled oats (use gluten free if preferred)40g plain yoghurt (use dairy free if preferred)100ml nut milk of your choice1 tsp vanilla bean paste or vanilla extract1 tsp ground cinnamon½ tsp ground nutmeg40g carrot, finely grateda drizzle of honey (or use natural sweetener of your choice)for the topping:10g chopped walnuts5g raisins10g carrot, finely grated

SERVES 1

Combine everything together in a bowl, except for the topping ingredients, and stir well. Refrigerate overnight.

Stir again and transfer to a serving bowl. Add the topping ingredients and serve.

Store any leftovers in an airtight container and refrigerate for up to 2 days.

PER SERVING:


Carrot cake overnight oats

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


17

2 large bell-peppers (any colour)5g butter or cooking fat of your choice1 small onion, finely diced100g mushrooms, roughly chopped30g tomato purée½ tsp dried Italian herbsa pinch of salt and pepper4 eggs30g grated Cheddar (use dairy free if preferred)

SERVES 2

Preheat the oven to 200˚C/400˚F.

Cut the peppers down the middle (lengthways). Remove the pith and seeds and discard. Place the peppers (skin side down) in an ovenproof dish.

Melt the butter in a frying pan over a medium heat. Add the onion and mushrooms. Fry gently for 5 minutes, stirring regularly.

Add the tomato purée, salt, pepper and Italian herbs. Cook for 2 minutes, stirring.Spoon the mixture into each of the pepper halves.

Make a small well in the mixture. Carefully crack one egg into each well, ensuring that the egg doesn’t overrun.

Sprinkle the cheese over the egg. Bake for 20 minutes.


Italian inspired stuffed peppers

Lindsaybeale.com E-mail [email protected]

PER SERVING:


9BREAKFAST


18

500g chicken mini fillets100g sun-dried tomato pesto200g mixed baby leaf salad 6 vine-ripened tomatoes, finely sliced1 medium sized red onion, finely sliced1-2 tbsps balsamic vinegar100g Feta cheese (or use a dairy free cheese if preferred), cut into cubes75g pitted black olives, left whole or sliceda pinch of black pepper

SERVES 4

Place the chicken fillets in a bowl and coat evenly with the pesto. Allow to marinate for at least one hour or preferably overnight.

Preheat the oven to 160˚C/325˚F. Place the chicken on a foil lined tray and cook for around 20 minutes, until thoroughly cooked.

While the chicken is cooking, divide the salad leaves between four serving bowls. Add the tomato and onion. Drizzle the balsamic vinegar over the salad and add the Feta cheese and olives.

Arrange the chicken over the salad. Season with black pepper and serve.

Store any leftover chicken in an airtight container and refrigerate for up to 2 days.

Sun-dried tomato chicken salad


PER SERVING:


10LUNCH


5g coconut oil 400g 10% fat pork mince4 spring onions, finely chopped1 small red onion, sliced4 tsps fish sauce (nam pla)2 tsps red chilli flakes (more or less depending on how hot you like your food)juice of 1 lime1/3 tsp stevia (or use natural sweetener of your choice)2 romaine lettuce hearts, ends removed and separated into leaves.

SERVES 2

Melt the coconut oil in a large saucepan over a medium heat.

Add the pork mince and stir fry for 4 minutes, stirring occasionally to break up the mince.

Reduce heat to low. Add the red onion and spring onions to the pan along with the fish sauce, chilli flakes, lime juice and stevia.

Stir well and cook for around 4 minutes, stirring regularly.

Spoon the mince into the lettuce leaves and serve.

Store any leftover pork in an airtight container and refrigerate for up to 3 days or freeze on same day.

Thai inspired pork & lettuce wraps

PER SERVING:


19Lindsaybeale.com E-mail [email protected] 11LUNCH


1 tsp ghee or coconut oil1 medium sized white onion, chopped200g carrot, chopped1-2 garlic cloves, finely chopped400g tinned tomatoes400g tinned cannellini beans, rinsed and drained700ml vegetable stock1 sprig fresh rosemary200g all rounder potatoes, peeled and chopped60g pasta shells (optional), use gluten free if preferred60g curly kalesalt and pepper to season

SERVES 5

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

Add the carrot and cook for 3-4 minutes, stirring occasionally.

Add the garlic and fry gently for 2 minutes, stirring.

Add the tinned tomatoes, cannellini beans, vegetable stock, rosemary and potatoes. Bring to the boil then reduce heat to simmer. Stir well, cover and cook for 20 minutes.

Add the pasta shells, if using, and stir. Cover and cook for 10-12 minutes, until the pasta is almost cooked.

Add the kale and cook for 2-3 minutes, until soft. Serve.

Store any leftover soup in an airtight container and refrigerate for up to 3 days or freeze on same day.

PER SERVING:


Vegetarian minestrone soup

20Lindsaybeale.com E-mail [email protected] 12LUNCH


Serving suggestion: Serve with steamed greens of your choice.

21

2 tsps ghee or coconut oil300g white onion, finely chopped350g carrot, peeled and sliced500g stewing lamb, visible fat removed, diced2 cloves garlic, finely chopped1 sprig fresh rosemary500ml lamb or vegetable stock, made with one organic stock cube350g all rounder potatoes, peeled and choppedsalt and pepper to season

SERVES 4

PER SERVING:


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

Add the carrot and sauté for 3-4 minutes, stirring occasionally.

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

Add the garlic and rosemary and fry gently for 2 minutes, stirring.

Add the potatoes and stock and stir well. Season with salt and pepper. Bring to the boil then reduce to a simmer. Cover and cook for 30 minutes.

If the mixture is too dry or thick, add some boiling water. Stir well and cook for one hour, or until the lamb is tender (checking the thickness of the stew halfway through cooking time).

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

Easy lamb stew

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


22

400g 10% fat pork mincea small handful of fresh coriander, finely chopped15ml tamari sauce1 tsp Chinese five spice10g fresh ginger, gratedgrated zest of ½ a lime10g coconut oil150g Tenderstem broccoli or broccoli, roughly chopped1 red bell-pepper, roughly chopped2 cloves garlic, finely sliced1 small red onion, sliced1 medium sized carrot, sliced

SERVES 2


Place the pork mince in a large bowl. Add the coriander, tamari sauce, Chinese five spice, ginger and lime zest.

Using your hands, mix the ingredients together and form 10 meatballs.

Place the meatballs on an oven tray and bake for 20-25 minutes, until cooked.

Melt the coconut oil in a wok over a high temperature. Add the vegetables and garlic and stir fry for 4-5 minutes or until the vegetables are cooked to your liking.

Arrange the meatballs over the vegetables. Serve.

Store any leftover meatballs in an airtight container and refrigerate for up to 3 days or freeze on same day. Store any leftover vegetables in an airtight container and refrigerate for up to 2 days.

Lime & ginger pork meatballs


PER SERVING:


14DINNER


23

1 courgette, chopped 1 medium red onion, chopped2 garlic cloves, finely chopped150g cherry tomatoes, halved2 bell-peppers (any colour), chopped30ml extra virgin olive oil30ml balsamic vinegar280g fresh salmon fillets280g fresh cod loin1 tsp dried Italian herbsa pinch of salt and pepper

SERVES 3


Place the courgette, garlic, onion, peppers and cherry tomatoes on a large baking tray and spread them out evenly.

Sprinkle the olive oil and balsamic vinegar over the vegetables. Bake for 10 minutes.

Remove the tray from the oven and nestle the salmon and cod amongst the vegetables. Note: If the salmon fillets are a much thicker cut than the cod, cut the salmon into chunks so that it cooks at around the same rate as the cod.

Sprinkle the Italian herbs, salt and pepper over everything. Bake for around 25 minutes or until the fish is cooked thoroughly.

Store any leftovers in an airtight container and refrigerate for up to 1 day.

PER SERVING:


Mediterranean salmon & cod bake

Lindsaybeale.com E-mail [email protected] 15DINNER


challenge fat loss: a recipe for success · 2017. 9. 5. · welcome welcome to challenge fat loss:...

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