challenge fat loss: a recipe for success - · pdf filewelcome welcome to challenge fat loss: a...

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

Grape & blueberry smoothie 1

Chickpea, banana & peanut butter smoothie 2

Nectarine & raspberry protein smoothie 3

Snacks & treats

Cherry & almond crumble bars 4

Indulgent chocolate nut mousse 5

Chocolate quinoa energy balls 6

Breakfast

Citrus protein yoghurt breakfast bowls 7

Vegetable & kidney bean omelette 8

Blueberry overnight oats 9

Lunch

Chicken & pesto green lentil stew 10

Creamy chicken & chive crustless quiche 11

Creamy lentil & celeriac soup 12

Dinner

Beef stroganoff 13

Chicken, leek & potato casserole 14

Lamb, prune & orange tagine 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

40g seedless green or red grapes

40g frozen blueberries

160ml unsweetened almond milk

(or use milk of your choice)

1 tsp chia seeds

30g vanilla flavour whey or rice

protein powder (optional)

SERVES 1

PER SERVING:

217 Calories

17g Carbs

26g Protein

5g Fat

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

Consume immediately.

Grape & blueberry smoothie

Lindsaybeale.com E-mail [email protected]


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


40g frozen banana (or use fresh

plus 2 ice cubes)

50g tinned chickpeas, drained and

rinsed

25g peanut butter

5g flaxseed

10g chopped dates



30ml coconut milk

SERVES 2



Chickpea, banana

& peanut butter

smoothie

PER SERVING:

187 Calories

16g Carbs

15g Protein

7g Fat



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

1 ripe nectarine, stone removed

40g frozen raspberries

30g frozen banana



1 tsp ground cinnamon


protein powder

SERVES 2

PER SERVING:

239 Calories

25g Carbs

28g Protein

3g Fat



Nectarine & raspberry protein smoothie



12

200g cherries, pitted

60g organic butter or coconut oil

90g oats (use gluten free if

preferred)

1 tsp vanilla or almond extract

50g ground almonds

30g honey (or use natural

sweetener of your choice)

30g flaked almonds

MAKES 6 BARS

Melt the butter / oil in a saucepan over a medium heat. Remove from heat and stir in the oats, vanilla / almond extract, ground almonds and honey. Gently stir in the flaked almonds.

Line the base of a 15x15cm oven tin with baking paper.

Pour just under half of the mixture into the tin. Cover as much of the base as possible and press down firmly. It doesn’t matter if there are some small gaps.

Distribute the cherries evenly over the base layer. Top with the remaining mixture and press down firmly. It doesn’t matter if not all of the cherries are covered.

Bake for 25-35 minute or until golden. Allow to cool in the tin. Cut into 6 bars. Serve.

Store any leftovers in an airtight container

and refrigerate for up to 3 days.

PER BAR:

263 Calories

18g Carbs

5g Protein

19g Fat

Preheat oven to 160˚C/325˚F.

Mash the cherries gently in a large bowl and drain to remove excess juices.

Cherry & almond crumble bars

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


5

for the mousse:

50g frozen avocado

30g chocolate flavour whey or

rice protein powder (optional)

5g cocoa powder

30g crunchy peanut butter (or

use nut butter of your choice)

50g Greek yoghurt (use dairy free

if preferred)

6g coconut flakes

for the topping:

20g pomegranate seeds

20g raspberries

1 tsp chia seeds

2 tsp grated dark chocolate

(minimum 70% cocoa)

SERVES 2

Place the mousse ingredients in a blender and blend until smooth.

Add a drop of cold water if the mixture is too thick.

Divide the mixture between two serving bowls.

Top with the remaining ingredients. Serve.

Cover and refrigerate any leftovers for up to

2 days.

Indulgent chocolate

nut mousse

PER SERVING:

283 Calories

8g Carbs

20g Protein

19g Fat

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


6Lindsaybeale.com E-mail [email protected]

1 small ripe banana


preferred)

60g peanut butter (or use nut butter

of your choice)

15g cocoa powder

20g peanuts, chopped (or use

nuts of your choice)

10g flaxseed

20g dark chocolate (minimum

70%), cut into small pieces

1 tsp vanilla extract

110g cooked quinoa (25g uncooked

weight)

30g vanilla flavour whey or

rice protein powder (optional)

MAKES 6 ENERGY BALLS

Mash the banana in a large bowl, until smooth.

Add the remaining ingredients and mix thoroughly.

Roll the mixture into 6 balls. Refrigerate until firm. Serve.



PER BALL:

186 Calories

14g Carbs

10g Protein

10g Fat

Chocolate quinoa energy balls

SNACKS & TREATS


15

60ml +25ml recently boiled water

4 tsp vanilla extract or vanilla

bean paste

2 strips of lemon rind

1 tsp stevia (or use natural

sweetener of your choice)

1 navel orange, peeled and sliced

60g raspberries

5g chia seeds

2 tsps lemon juice


if preferred)



SERVES 2

PER SERVING:

260 Calories

22g Carbs

25g Protein

8g Fat

Citrus protein yoghurt breakfast bowls

Pour 60ml recently boiled water into a small saucepan and add the lemon rind, vanilla extract and stevia. Simmer gently for 6 minutes then remove from heat. Remove lemon rind and leave to cool.

Add the orange slices and stir.

In a separate saucepan mash the raspberries. Add the chia seeds, lemon juice and 25ml recently boiled water. Stir well and cook over a medium / low heat for 4 minutes, stirring occasionally. Remove from heat.

Mix the protein powder (if using) with the yoghurt. Spoon the yoghurt into two small serving bowls. Add a layer of raspberry chia jam. Top with the orange slices in the juice. Add a drizzle of raspberry chia jam. Serve.

Refrigerate any leftovers for up to 2 days.

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


2 eggs

1 tbsp unsweetened almond milk

a pinch of sea salt & black pepper

2 tsp onion powder

10g ghee or coconut oil

80g closed-cup mushrooms, finely

chopped

50g red bell-pepper, diced

1 ripe vine tomato, chopped

25g tinned kidney beans, drained

a small handful of lettuce leaves

15g Cheddar cheese, grated (use

dairy free if preferred)

SERVES 1

Crack the eggs into a jug. Add the almond milk and beat well. Add the salt, pepper and onion powder and stir.

Melt half of the ghee / oil in a frying pan over a medium heat. Add the mushrooms, bell-pepper and tomato and fry gently for 3-4 minutes, stirring until soft. Add the kidney beans and cook for 1-2 minutes, or until the kidney beans are heated thoroughly. Transfer mixture to a plate.

Remove any bits from the pan. Melt the remaining ghee / oil in the frying pan over a medium / high heat. Add the egg mixture. Cook gently for around 4 minutes.

When the centre of the omelette begins to firm up, spoon the mushroom mixture over one half of the omelette. Arrange the lettuce leaves over the top. Sprinkle the cheese over the lettuce.

Using a wooden slice, fold the omelette in half. Cook for one minute. Remove the omelette from the pan and serve.


Vegetable & kidney bean omelette

PER SERVING:

345 Calories

10g Carbs

20g Protein

25g Fat

16Lindsaybeale.com E-mail [email protected] 8BREAKFAST


1 small ripe banana

80g blueberries


preferred)



50g vanilla or chocolate flavour

whey or rice protein powder

(optional)

30g crunchy peanut butter (or use

nut butter of your choice)

10g ground almonds

5g chia seeds

SERVES 2

Mash the banana in a large bowl.

Add the remaining ingredients and mix well. Transfer to an airtight container and refrigerate for one hour or more. Serve.

Refrigerate any leftovers for up to 2 days.

PER SERVING:

473 Calories

47g Carbs

33g Protein

17g Fat

Blueberry overnight oats

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


PER SERVING:

486 Calories

29g Carbs

52g Protein

18g Fat


1 red onion, finely diced

14 cherry tomatoes, halved

100g green beans, cut into thirds

2 garlic cloves, finely chopped

360g chicken breast, diced

50ml boiling water

400g tinned green lentils, drained

40g green pesto

sea salt & ground black pepper,

to taste

a handful of fresh basil, chopped

SERVES 2

Place the ghee / oil in a large saucepan over a medium / high heat.

Add the onion, cherry tomatoes, green beans and garlic and stir fry for 3 minutes.

Add the chicken and stir fry for 3 minutes.

Add the boiling water, green lentils and pesto. Stir well and bring to a simmer.Cook for 10 minutes, stirring occasionally. Season to taste with salt and pepper.

Add the basil and stir.


and refrigerate for up to 3 days or freeze on

same day.

Chicken & pesto green lentil stew

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


a small amount of ghee or coconut

oil to grease tin

4 eggs plus 2 egg whites

150g cooked chicken, cut into

bite-size pieces

40g crème fraîche

120g steamed vegetables of your

choice (e.g. Tenderstem broccoli,

spinach, fine green beans), cut into

pieces

5g fresh chives, chopped

salt and pepper, to season

MAKES 4 PIECES


Grease the base of a 15x15cm oven dish with a small amount of ghee or coconut oil.

Whisk the eggs in a jug. Add the remaining ingredients and stir well.

Pour the mixture into the oven dish. Bake for 20-25 minutes, or until thoroughly cooked.

Cut into 4 pieces. Serve.



Creamy chicken & chive crustless quiche

PER PIECE:

280 Calories

6g Carbs

37g Protein

12g Fat



100g red lentils, rinsed in cold water

1 tsp cumin seeds

1 tsp ghee or coconut oil

1 medium sized onion, finely

chopped

250g celeriac, diced

1 stick celery, sliced

15g fresh ginger, finely chopped


2 green chilli peppers, finely chopped

a pinch of sea salt and black pepper

1 tsp curry powder

1 tsp ground coriander

1 pt hot vegetable stock (made with

one organic stock cube)

70ml coconut milk

SERVES 3

Place the lentils a saucepan of boiling water and cook for 15-20 minutes, or until soft. Drain well.

Place the cumin seeds in a large saucepan over a medium heat. Toast for 30 minutes, stirring. Add the ghee / oil and stir to melt. Add the onion and sauté for 3-4 minutes, stirring until soft.

Add the celeriac and celery and cook for 5 minutes, stirring occasionally. Add the ginger, garlic and chilli peppers and cook for 3 minutes, stirring occasionally.

Add the salt, black pepper, curry powder and ground coriander and stir well. Add the vegetable stock, stir and simmer gently for 20 minutes.

Add the cooked lentils, stir well and cook for 10 minutes. Add the coconut milk, stir and cook for 1 minute. Serve.



same day.

PER SERVING:

211 Calories

27g Carbs

10g Protein

7g Fat

Creamy lentil & celeriac soup



Serving suggestion:

Serve on a bed of spiralised courgette.

350g tender thin cut beef, cut into

strips

1 tsp ground black pepper

a pinch of sea salt


1 medium sized white onion, sliced

2 tsp paprika

150g closed cup mushrooms, sliced

2 a beef stock cube, dissolved in

50ml boiling water

1 tsp Dijon mustard


if preferred)

a handful of flat leaf parsley, finely

chopped (optional)

SERVES 2

Season the beef strips with ground black pepper and salt.

Heat the ghee / oil in a large saucepan over a medium / high heat. Add the beef and stir fry for 2 minutes.

Add the sliced onion and cook for 5 minutes, stirring frequently.

Add the paprika and sliced mushrooms and cook for 5 minutes, stirring frequently.

Add the beef stock, Dijon mustard, Greek yoghurt and stir well. Cook for a further 3 minutes.

Serve garnished with parsley.



same day.

Beef stroganoff

PER SERVING:

341 Calories

11g Carbs

45g Protein

13g Fat

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


10g butter or coconut oil

600g skinless and boneless

chicken thighs

400g potatoes, peeled and diced

1 leek, sliced

1 white onion, chopped

2 carrots, peeled and sliced

150g celery, sliced

5 spring onions, sliced


15g plain flour (use gluten free if

preferred)

a pinch of sea salt and ground

black pepper

500ml chicken stock

SERVES 4


Melt the butter / oil in a large saucepan and add the chicken thighs. Cook for 4-5 minutes, turning them to brown on all sides.

Add all of the vegetables. Cook for 5 minutes, stirring occasionally.

Add the garlic, flour, salt and pepper and stir well. Transfer to a casserole dish or tagine and add the chicken stock. Stir well.

Place a lid on the dish or cover with foil. Place in the oven and cook for 50 minutes.



same day.

Chicken, leek & potato casserole

PER SERVING:

422 Calories

33g Carbs

32g Protein

18g Fat



10g butter, coconut oil or ghee

2 red onions, sliced

800g lean lamb leg, diced

2 tomatoes, chopped


100g pitted prunes

1 orange, peeled and sliced

a bunch of chopped coriander,

chopped

a bunch of chopped flat leaf parsley,

chopped

2 bay leaves

1 tsp ground ginger

1 tsp ras el hanout

2 tsp ground cumin

2 tsp white pepper

2 tsp stevia

2 tsp salt

2 tsp turmeric

4 tsp cayenne pepper

250ml vegetable stock (made with

one organic stock cube)

SERVES 5

Preheat oven to 180˚C / 350˚F.

Melt the butter, oil or ghee in a large heavy based tagine or casserole dish over a medium heat. Add the red onions and sauté for 5 minutes, stirring occasionally.

Add the lamb, tomatoes, garlic, prunes, orange, coriander and parsley. Stir well.

Add the remaining ingredients to the stock. Mix well with a fork before pouring over the dish. Place the lid on the tagine. Cook in the oven for 1 hour, stirring once after 30 minutes.



same day.

Suggestion:

Serve with couscous or quinoa. (You can buy gluten free couscous in some supermarkets).

PER SERVING:

362 Calories

17g Carbs

33g Protein

18g Fat

Lamb, prune & orange tagine



challenge fat loss: a recipe for success - · pdf filewelcome welcome to challenge fat loss: a...

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