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Best Baked Camembert Recipes



Best Baked Camembert

Cooking time: 15 minutes
Prep time: 5 minutes
Servings: 2

Ingredients:

Salt
Pepper
2 slices bread
Fresh basil leaves
Olive oil
1 camembert

preparation:

1. Switch on Air Fryer and preheat up to 340oF.
2. Cut bread into small stripes. Cover them with olive oil and cook in the Air Fryer for 5
minutes.
3. Place camembert on the frying pan for the Air Fryer.
4. Cook in Air Fryer for 15 minutes, then add bread slices and cook for 3 minutes more.
5. Cover with salt, pepper and serve with fresh basil leaves.
(Nutrition: Calories 285 | Total Fats 22g | Net Carbs 2g | Protein 21g)
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Italian cuisine is rightly famed throughout the world for its fine pizzas, pasta, and bread, with a grand array of influences from centuries ago to the modern day. As a country sticking out into two seas, it's unsurprising that the country has produced some fantastic seafood recipes. So here we're going to look at some brilliant recipes for seafood, Italian style.


Stuffed Mussels:



Ingredients:

Extra virgin olive oil
2 pounds of mussels
10.5 ounces of bread crumbs
5 ounces of Parmesan cheese
2 eggs
Milk
Garlic and parsley
Salt
Pepper to taste


preparation:

This meal will serve 4 people. Start off by mixing a cup of milk with the bread, eggs, salt,  pepper, while crushing the garlic and chopping up it, and the parsley and cheese and adding them as well.

Prepare the mussels by cleaning the shells and then open them gently to leave the shell intact. Stuff them with this mixture and close them. You can use thread for this - the perfect crime!

Now, take a pan, add the oil and heat to a medium temperature, before adding the stuffed mussels and frying them for 5 - 10 minutes, then serve up and enjoy!


Stuffed Mussels




Rum lobster:



Ingredients:

4 small lobsters
1 onion
1.7 oz of butter
1 glass of olive oil
1 cup of rum
Salt and pepper


preparation:

This is a fine meal for up to 4 people, although if you're feeling very hungry two can probably polish it off. As it's such a fine meal, be sure to use the finest ingredients for the best finish. Start off mincing the onion, and let the fragments saute with the olive oil and butter in a large tray for a few minutes. Then add the lobsters and let them cook for about 10 minutes, turning frequently to cook them evenly. Season the lobsters with salt, pepper to taste.

Now, after the 10 minutes have passed, pour in the cup of rum and increase the heat until flames appear in the tray, taking care as you do it. When the rum has evaporated off, the flame will burn out, and at that point, you can take out the lobsters, place them on a dish and pour the remaining oily liquid onto the tray. You can add an assortment of herbs to a dish to add on to taste and provide a simple salad to go along with the lobsters. Top it off with some black pepper to taste. Serve while very hot.



Rum lobster



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Baked Shahi Tomatoes




Cooking time: 15 minutes
Prep time: 10 minutes
Servings: 3

Ingredients:

1 tsp cumin seeds
2 potatoes
Salt
1.76oz cheese
½ tsp masala
2 tbsp raisins
1 tsp coriander powder
½ tsp chili powder
2 tbsp oil
¾ tsp ginger paste
2 chilies
2 tbsp coriander leaves
¼ cup mozzarella
3 tbsp chopped cashews

preparation:

1. Fry ghee on the frying pan for 3 minutes.
2. Chop chili peppers.
3. Add cumin seeds with ginger paste and chilies with powders on the frying pan.
4. Add cashews and raisins. Cook 3 more minutes.
5. Prepare a bowl with hot water and boil potatoes.
6. Mash potatoes.
7. Mix potatoes with the mix on the frying pan.
8. Slice tomatoes.
9. Make tomatoes empty inside and fill with the mix from the frying pan.
10. Turn on Air Fryer and preheat up to 360oF.
11. Cover tomatoes with oil and cook for 10 minutes. Place cheese above and cook for 5 more minutes.
12. Serve with fresh basil leaves.
(Nutrition: Calories 206 | Total Fats 12g | Net Carbs 15g | Protein 9g)
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Chipotle Mayo



Canned chipotles in adobo have been popular in the US for a while, and I often hear people refer to chipotle aioli, which often means store-bought mayo mixed with canned chipotle. But by definition, a true aioli includes garlic and olive oil, whereas mayonnaise excludes garlic and uses a neutral-tasting oil like I do here. While you can make a cheater version of this by blending store-bought mayonnaise with chipotles, making your own mayonnaise is nearly as simple, requiring only the blender and a couple of extra minutes, and it’s much tastier.

Many mayonnaise recipes will tell you to use two egg yolks, but I prefer to use one whole egg because I hate to have to waste half the egg, and mayonnaise still emulsifies when you include the white, although it may be a bit thinner, which is fine. Be sure to remove the seeds from the chipotle before mixing it, as you want the finished mayonnaise to be silky smooth. If you forget, you can also strain your finished mayonnaise.



Ingredients:

MAKES 1 CUP / 240G

1 egg
1 Tbsp freshly squeezed lime juice
½ tsp sea salt
1 canned chipotle chile in adobo, seeds removed
¾ cup / 180ml safflower oil


preparation:

In a food processor or a blender, pulse the egg, lime juice, salt, and chipotle until well combined. With the motor running, add the oil in a slow drizzle, processing until the mayonnaise emulsifies and turns creamy. Partway through, be sure to turn off the processor, scrape the sides, and process again so as not to waste anything. Alternatively, you can do all of this by hand, using a whisk and beating vigorously for about 8 minutes. (In the blender, it should take 4 to 5 minutes.)
This mayonnaise is best used on the day you make it, although it can be stored in a sealed container in the refrigerator for up to 2 days. For a spicier mayonnaise, leave in the chipotle seeds and then press the finished mayonnaise through a fine-mesh strainer using a silicone spatula.
MAYONESA CON LIMÓN / LIME MAYONNAISE VARIATION
Follow the main recipe but omit the chipotle chile.
"QUESOS Y CREMA ÁCIDA"



The commercial Mexican cheeses and other dairy products sold in the United States are problematic for me. In Mexico, we can look out for organic, additive-free queso fresco (our version of ricotta) and crema ácida (our version of sour cream). I like a good queso Chihuahua, which we use in quesadillas because it melts so well, or a dry and salty aged queso cotija, grated over a stew, or a freshly made queso fresco. Just like the cheeses from any other culture, great Mexican cheeses are best made by people who take pride in seeking the truest flavor they can get from every small batch.

In the United States, most Mexican cheeses and creams at Mexican markets are largely uninspiring, highly processed foods, shrink-wrapped in heavy plastic and with about as much flavor as you’d imagine they would have based on how they look. I don’t think there is much point in seeking them out on some quest for authenticity. They simply won’t taste that good, even if they have Spanish names. If you have a market where they are selling locally made or interesting-looking Mexican cheeses, then, by all means, try them. I am sure that cheesemakers will catch up with the trend for increasingly high-end Mexican food. But if you can’t find what looks like good Mexican cheese, then I recommend substituting a great-quality cheese that is not typically Mexican, and I will make suggestions for what I would use.

For instance, if you’re looking for a mild cheese that melts well, then instead of Chihuahua cheese, you might swap a really good whole-milk mozzarella. For something grated and sharp, I usually opt for a ricotta Salata. I don’t use American sour cream. Like most Mexicans, I find its taste too sour, and I don’t like its consistency. Instead, I either make crema ácida ahead of time to use in recipes or if I need it right away, I buy crème fraîche, which is closer in flavor to Mexican crema and has a lovely richness. I like to make queso fresco, but again—if I don’t have the time, I’ll substitute good ricotta. I have no problem cooking Mexican food with these non-Mexican cheeses. While it’s easy to find amazing-tasting Mexican cheeses in Mexico, that’s not yet the case elsewhere, and since the goal is for these dishes to taste terrific, I’m more than willing to make this concession.


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Chicken Enchiladas


Enchiladas are a delicious traditional Mexican dish, comprised of a corn or flour tortilla wrapped around a filling and covered in a spicy chili sauce. The filling can be any number of meats or seafood, cheese, beans, potatoes or vegetables, or a mixture of the ingredients. When you know the tricks, they are very simple to make, especially in large enough batches to feed a family.

Ingredients:
  1. Shredded chicken breast
  2. Tortilla wraps
  3. Cup of cream
  4. Cup of mushrooms
  5. Garlic cloves
  6. Butter
Preparation:
...and you can add coloring, cheese, guacamole, and sour cream as you like!
Chicken makes for a great filling for your enchilada. One breast per person is usually plenty; you can either fry the meat or cook it in the oven/grill. Add a pinch of salt to the breasts and crush some garlic to cook with it, making sure the chicken is browned nicely. You can add a tablespoon of coloring if you want, but the flavor will be the same either way. Once it's thoroughly cooked, shred the chicken into a nice pile of meaty goodness.
Next, take a small knob of butter, melt it in your pan and add the shredded chicken, plus a cup of cream after a few minutes add another cup of mushrooms. Stir up the contents for about seven minutes, and set some of the mixtures aside.
Move the chicken into the tortilla at this point, and close them up-you can use toothpicks to do this if you like. You'll be baking them in the oven for a further 20 minutes, so pick the toppings you'd like the most- some more mushrooms, or grate some cheese over the top if you like. Guacamole or sour cream is a nice addition that compliments the taste. Drizzle the sauce over the top and serve. But be quick because they won't last long!




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Enchiladas are a traditional Mexican dish that is both delicious and fun to make in the kitchen yourself. Comprising a corn or flour tortilla wrapped around a filling and covered in a spicy chili sauce, and enchilada is delicious no matter the filling, which could be any number of meats or seafood, cheese, beans, potatoes, or vegetables. Originating as Mexican street food, they are very simple to make, especially in large batches to feed a family. Here are a couple of recipes to make your own:
Queretano Enchiladas Recipe

Ingredients:
3 Ancho peppers (seedless)
24 medium tortillas
600ml of milk
1 garlic clove
1 egg
2 chicken breasts
2 potatoes
2 diced carrots
2 oz of grated cheese
1 oz of minced coriander
120ml of oil
Pinch of salt

Preparation:
To start with adding a little salt to the chicken, then cut it up and shred it, frying it until browned in a little oil. At the same time boil the carrots and potatoes as normal, then cut both vegetables into slices. Ancho peppers are smaller, dried peppers, somewhat sweet resembling raisins; cook them in the milk over a low flame, before removing them and blending them with garlic, egg, and a pinch more salt. Heat the oil in a pan and dip in the tortillas for half a minute on each side, before soaking them in the sauce. Fill the wraps with the cooked chicken, potatoes, and carrots, before garnishing with the cheese and coriander, and serve up to a hungry family!


Michoacan Enchiladas Recipe

Ingredients:
24 corn tortillas
5 Guajillo chili peppers
1/4 onion
2 garlic cloves
A pinch of oregano
White vinegar
3 tomatoes
1 potato
1/2 a lettuce
Pinch of salt

Preparation:
Boil the chilies and blend them in with the clove of garlic, some of the onion, and a pinch each of oregano, salt, plus a dash of white vinegar. Strain the mixture and put it aside as we get on with the next step. Do the same with the potatoes and tomatoes. Now add a splash of oil to your pan and when hot, dip the tortilla in the chili sauce and fry them up.
Arrange the enchiladas on a dish, with diced lettuce garnished on top along with tomato sauce and a slice of the cooked potato. You can add additional garnishes such as tomato and cheese. If you're in the mood for meat this dish can be served with roast beef or chicken too!



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Squid is probably second only to fish when it comes to the popularity of seafood. Squids are cephalopod mollusks and are packed with minerals and calcium that aids in building bones and teeth just like shrimps and fish. They shoot black ink when they are evading predators and have tentacles and a bird-like beak. Finding good quality squid is quite easy. Good squid smells like the sea and is never strong nor smells fishy and the membrane covering it is not pink or purple but gray.
Noodles too are packed with lots of healthy stuff that our bodies need. It is also known that noodles are low in calories. Noodles have been around with us for many years and have been loved by many people from different walks of life all over the globe. It is a staple food for many countries for hundreds of years. It is said that noodles originated from China several thousands of years ago and spread all throughout the world.
Many people love eating squid and so is eating noodles. It is very easy to combine both and prepare a delicious healthy dish. If you love eating squid and noodles, I suggest that you try this nutritious and delicious recipe. The ingredients are easy to get and are quite common. The preparation is not that difficult to do and doesn't require a lot of time.

Chinese Noodles


Ingredients:
Squid With Chinese Noodles Recipe (for four)
- Twelve squids
- Four garlic cloves
- Flour
- 100 grams of Chinese noodles
- Six springs of chives
- Some olive oil
- Modena vinegar
- Parsley
- Salt


Preparation:
- Cut and clean the squid. Cut the fins and tentacles and stuff them inside the squid.
- Roll the squids through flour, and add salt. Pour cooking oil into the frying pan, add garlic cloves and squids and fry.
- Cut the noodles into eight centimeters strips and separate them in four piles. Bond each pile with a chive sprig then fry them in a frying pan with plenty of oil.
- Arrange the squids around the plate with the noodles positioned at the center. Pour a little amount of cooking oil into a bowl, add two tablespoons of Modena vinegar, and seasoned the squids.
- Decorate with parsley
- If you do not have chives to bind the noodles, you can use the green part of the leek sliced into thin strips.
Serve hot and enjoy.


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What sauce goes well with lobster



Lobster is a glorious indulgent meal to share with your loved ones, the best of shellfish which should be treated with the greatest of care, to provide a fantastic meal, both visually and by taste. When making any lobster dish, the key is choosing the quality of lobster, to begin with. You don't need to pick the biggest lobster, size isn't everything! The first step is checking the claws, so you know you're getting the real thing. If selecting live lobsters, then, well, check that they are actually lively, to begin with - if they have lots of energy, they will be very lively, and this transfers to the taste. When you have your lobster, check that all the limbs are present and intact, and the tail should curve automatically.
 
We're going to look at a great recipe for a creamy lobster dish that looks and tastes great. Give it a try!
 
Lobster Cream

Lobster Cream Recipe

 
Ingredients:
 
  • 1 lb of lobster
  • 3 tbsp of butter
  • 1 onion (sliced)
  • 1 minced celery
  • 2 tbsp of flour
  • 2 1/4 cup of milk
  • A pinch of cayenne pepper
  • 2 egg yolks
  • 2 tbsp of liquid cream
  • 2 tbsp of brandy
  • 2 tbsp of sherry
  • Salt to taste
  • Pepper to taste
 

Preparation:
Start by removing the meat of the lobster and chopping it into nice chunks. Preheat your oven to around 200 degrees Celsius and place the shell into the oven for 20 minutes, then remove it and crush it as fine as possible.
 
Now, melt the butter in a pan over a medium flame, then add your crushed shell, onion slices plus your minced celery, then cover the pan and simmer for 20 minutes. Then, add the tablespoon of flour, stirring constantly and letting the mixture fry ever so slightly. Take off the flame and pour in the cups of milk bit by bit - keep stirring! Season with cayenne pepper, and salt and pepper as you like it.
 
Simmer it again and keep cooking for 20 more minutes. Pass the preparation through a strainer and pour into the same saucepan, and after whisking the egg yolks with cream, add them too and keep stirring as they simmer, until the cream thickens. Don't let the cream boil, you want it to maintain its consistency.
 
Finally, add the lobster meat, a dash of brandy if you like, but definitely the sherry. One final dash of seasoning and then serve hot. Enjoy!


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What is the main ingredient of tom yam Koong


Tom Yam Kung is a very popular Thai dish and ranks high in the top ten Thai cuisines loved by foreigners. Tom Yam Kung came originally from Laos and is very famous in Thailand. It is a spicy shrimp soup and is also comes in paste type for seasoning. There are many ways how to prepare this delicious dish. Using shrimps as the main ingredient is the most popular but other ingredients can also be used. It also goes well with other meat like pork, beef, and chicken. It also goes well with vegetables. Often it is used to compliment soupy dishes but it can also be used to complement other, drier cuisines. It is being sold at Thai groceries but if you don't have access to a Thai grocery near you, you can get it online. Tom Yam Kung paste is usually sold in bottles or cans, but sometimes they are also sold in plastic packs. The fresh paste must always be kept refrigerated when not in use.

Tom Yam Kung


My first time eating Tom Yam Kung was at a Thai restaurant just a few blocks away from my house. There were other delicious Thai dishes served but this instantly became one of my favorite. It has a distinct exotic spicy-sour taste that made me come back for more.
Pork Tom Yan Kun Recipe

Ingredients:
- 200gm pork cut into cubes
- 200 grams of chicken meat
- 15 pieces fish balls
- 10 shrimps (about the size of a finger)
- Two onions peeled, sliced, and cubed
- 1 garlic clove, peeled and crushed
- 3 potatoes peeled, sliced, and cubed
- 1 whole cabbage, sliced
- Some cooking oil for frying the meat
- 6 to 7 cups of water
- 1/4 cup of tom yan Kun


Preparation:
- Fry pork, chicken lightly on a frying pan
- Add garlic and onions and cook for about 4 to five minutes
- On another larger cooking pot, add water and boil
- Add the potatoes and wait until they are almost soft to eat
- Add shrimps and fish balls together with the cabbage
- Add pork and chicken with onions and garlic to the pot
- Add tom yan kun and stir
- Wait for another 7 to 10 minutes or until all the meat a done.
- Serve while hot
Please try and enjoy it with your family and loved ones.

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Filipino banana cue recipe: Delicious Banana Cue


Filipinos love sweets like cakes, ice creams, chocolates, and fruit desserts.
There are many kinds of tasty food in the Philippines and one of them is Banana Cue.
Banana is abundant in the Philippines and we usually love eating it at "miryenda" (snack) or just eating it any time of the day. It is nutritious, has vitamin B, potassium, fiber, and is tasty. Very easy to prepare and very affordable. In the Philippines, you can buy Banana Cue almost anywhere. It is sold at the streets, markets, department stores with prices ranging from ten to twelve pesos. Many Filipinos made selling Banana Cue their business because of low capital, easy preparation and cooking, easy sales, and reasonable profit. If you are not in the Philippines, you can also easily prepare this delicious snack and share it with your loved ones.


filipino banana cue recipe Delicious Banana Cue



Ingredients:
- Five to ten bananas ("saba" is the best type of banana because it's firmer, tasteless sweet compared to normal bananas being sold but you can use ordinary bananas if you don't have saba)
- Brown sugar
- Cooking oil
- Bamboo stick (optional)




Preparation:
There are several ways to prepare Banana Cue but for me, this is the easiest.
- First, you have to get ripe bananas (five to ten will do for this project)
- Brown sugar (the darker, the better)
- Cooking oil (most Filipinos use coconut cooking oil but any cooking oil will do)
- Peel the bananas
- Stick two bananas on a bamboo stick (optional)
- Roll the bananas to the brown sugar
- Heat the frying pan and add cooking oil (the more cooking oil the better to prevent the banana with sugar from sticking to the frying pan). When the cooking oil is hot and boiling, carefully put the bananas inside.
- Rotate the bananas from time to time to prevent them from sticking to the frying pan.
- You can add more sugar while cooking to get a brown even look.
- When the banana is brown and evenly covered, remove them from the frying pan
- Banana Cue is best served hot but some people (including myself) love eating it cold. Now enjoy your homemade healthy and delicious Banana Cue.
Preparing Banana Cue is easy, cheap, and fast. Whenever I need a quick dessert for my kid and his friends, Banana Cue is always on the top of my list.



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THE MUSCLE COOK’S PREPARE YOUR WEEK’S MEALS PLANS IN 3 HOURS OR LESS GUIDE 2020

MEAL PLANS 

MOUTH-WATERING GUARANTEED 

 A Generic Meal Plan designed for a 2500kcal daily intake for a man of around 180 – 200lbs. Meal plan 2 contains variations for lunch and dinner.


Meal 1 – BREAKFAST 

Peanut Butter and Jelly Oats with Creamy Scrambled Eggs, Chives and Tender Stem Broccoli 

2 whole eggs + 4 egg whites 

100g Rolled Oats 

1 tsp Peanut Butter Natural Sugar free Jam 

1 tbsp chopped Chives Sea salt Black Pepper 

60g Broccoli

 ◊ Steam broccoli for 5 minutes then add into a pan with your eggs and sea salt until cooked through. Chop chives and add in at the end with pepper. ◊ Cook your oats in water then add in peanut butter + jam. 


Meal 2 – SNACK 

Avocado and Lemon Tuna rice cakes 

½ an Avocado 2 Brown Rice Cakes

 ½ a lemon, juice 

½ tsp chili powder

½ tin of drained brine tuna 

1 tsp grainy fresh mustard


 ◊ In a bowl mash add ingredients together and spread onto rice cakes.

Meal 3 – LUNCH 

Honey and Paprika Glazed Chicken with Quinoa 

6oz Chicken Breast 

2 tsp extra virgin Olive Oil 

60g Quinoa 

2 tsp Honey 

1 handful spinach 

1 small handful of parsley and coriander 

1 tsp paprika 

1 tsp black pepper 

1 tsp cumin 

½ a fresh green and red chili 

1 pinch sea salt 

4 vine tomatoes 

½ fresh limejuice and zest

 ◊ In a bowl, add paprika, cumin, pepper, salt, olive oil and mix together. Base the chicken and marinade in fridge for 10 minutes. 

◊ Grill the chicken on a high heat on a non-stick pan, turning every 2 minutes until evenly browned. Once browned, add 2 tsp honey and squeeze limejuice into the pan and cook until caramelized.

 ◊ Cook quinoa as stated on packaging and add greens when plating up.


 Meal 4 – SNACK 

Post Workout Shake 

1 Scoop Whey 

40g Oats 

300mls water


Meal 5 – DINNER

 Beef and Broccoli Stir Fry 

5oz Beef Strips (rump or sirloin) Broccoli Florets 

3 Turkey Bacon rashers 

20g Cashews, chopped 

2 tsp extra virgin olive oil 

Paprika 

Red Onion 

Spring Onion 

Sea Salt 

Pepper

 ◊ In a pan, add 1 tsp olive oil, your diced red onion, spring onion and finely chopped broccoli. Allow them to sweat on a medium heat for around 4 minutes before breaking up the turkey bacon and add it into the mixture for 2 minutes. 

◊ Add in your steak + paprika with 1 tsp olive oil and cook until steak is cooked to your liking. 


Meal 4 – BEDTIME SNACK 

25g Whey Protein 

200g of Fat Free Greek Style Yogurt 

½ tbsp. Natural Honey 

◊ Mix together thoroughly.


Meal Plan 1 SHOPPING LIST 

10 Eggs 

20 Egg Whites 

700g Oats 

5 tbsp Chopped Chives 

600g Broccoli 

5 Avocados 

10 Brown Rice Cakes 

3 Tins Tuna 

20oz Chicken Breast 

30g Quinoa 

200g Spinach Meal Plan 

1 SHOPPING LIST 

5 Red Chilis 

5 Green Chilis 

20 Vine Tomatoes 

3 Limes 

25oz Beef Strips 

15 Turkey Bacon Rashers 

100g Cashews 

5 Red Onions 

10 Spring Onions 

1ltr Fat Free Greek Yogurt


Condiments

 (Make sure you have stocked up before shop as you won’t need to buy these every week) 

Yogurt ,Honey ,Whey Protein ,Olive Oil ,Black Pepper ,Sea Salt ,Paprika ,Cumin ,Chili Powder ,Natural Jam ,Natural Peanut Butter ,Grainy Mustard ,Low Sodium Soy Sauce


Meal 1 – BREAKFAST 

Peanut Butter and Jelly Oats with Creamy Scrambled Eggs, Chives and Tender Stem Broccoli 

2 whole eggs + 4 egg whites 

100g Rolled Oats 

1 tsp Peanut Butter Natural 

Sugar free Jam 

1 tbsp chopped Chives 

Sea salt 

Black Pepper 

60g Broccoli 

◊ Steam broccoli for 5 minutes then add into a pan with your eggs and sea salt until cooked through. Chop chives and add in at the end with pepper. 

◊ Cook your oats in water then add in peanut butter + jam. 


Meal 2 – SNACK 

Avocado and Lemon Tuna rice cakes 

½ an Avocado 

2 Brown Rice Cakes 

½ a lemon, juice 

½ tsp chili powder 

½ tin of drained brine tuna 

1 tsp grainy fresh mustard 

◊ In a bowl mash add ingredients together and spread onto rice cakes.


Meal 3 – LUNCH 

Thai Red Curry with Brown Rice 6oz Chicken Breast 

1 tsp Sesame oil 

1 tbsp Red Curry Paste 

300mls Coconut Milk 

60g Brown Rice 

6 sprays 1kcal spray 

2 cloves of Garlic 

1 ½ Diced Onion 

1 tbsp finely chopped ginger 

2 Red chili’s 

2 Red Bell Peppers 

300g Spinach 

2 Handfuls of Chopped Fresh Coriander 

◊ Heat some sesame oil in a pan, add onion, garlic, ginger and stir for 2-3 minutes. Add in thai paste and cook for 1 minutes, add the chicken, cook for 2 minutes. 

◊ Add 300mls coconut milk, bring to boil reduce heat to simmer and cook until sauce thickens. 

◊ Add chopped chilies, bell peppers, spinach, salt and pepper. Take off the heat and add in finely chopped coriander. 



Meal 4 – SNACK 

Post Workout Shake 

1 Scoop Whey 

40g Oats 

300mls water



Meal 5 – DINNER 

Garlic and Chili Sea Bass with Avocado 

8oz Sea Bass Fillets Garlic Red Chili Green Chili 

1 tsp low sodium soy sauce 

2 tsp sesame oil 

½ an avocado 

1 whole tomato, sliced finely 

½ lime, juice 

◊ In aluminiam foil, add your sea bass, chili, garlic soy sauce, sesame oil and lime juice. Place into a steamer and cook for 5-6 minutes depending on size of fish. 

◊ Add chopped tomato and avocado to place, grade lime zest on top, add fish and serve. 


Meal 4 – BEDTIME SNACK 

25g Whey Protein 

200g of Fat Free Greek Style Yogurt 

½ tbsp. Natural Honey 

◊ Mix together thoroughly.


Meal Plan 2 SHOPPING LIST 

10 Eggs ,20 Egg Whites ,700g Oats ,5 tbsp Chopped Chives ,350g Broccoli ,5 Avocados ,10 Brown Rice Cakes ,3 Tins Tuna ,350g Chicken Breast ,300g Brown Rice ,14 Cloves of Garlic ,Red Chilis ,10 Red Bell Peppers ,1.5kg Spinach ,Fresh Parsley ,Fresh Coriander ,40oz Sea Bass or any White Fish ,5 Green Chilis ,5 Tomatoes ,2 Limes ,1ltr Greek Yogurt Fat Free


Condiments

 (Make sure you have stocked up before shop as you won’t need to buy these every week) 

Yogurt ,Honey ,Whey Protein ,Olive Oil ,Black Pepper ,Sea Salt ,Paprika ,Chili Powder ,Natural Jam ,Natural Peanut Butter ,Grainy Mustard ,Low Sodium Soy Sauce


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PEANUT BUTTER BANANA QUINOA BOWL 
Serves 1 - Prep Time: 15 mins - Ready in 10 mins

PEANUT BUTTER BANANA QUINOA BOWL


Ingredients: 

● 1 Cup of uncooked quinoa 
● 1/4 Cup unsweetened soy milk 
● 1/2 Tbsp of cimmamon 
● 1/2 Tbsp of chia seeds 
● 2 Tbsp of organic peanut butter 
● 1/2 cup of unsweetened almond milk 
● 1/2 Cup of raw almond milk 
● 5 Drops of liquid stevia

preparation: 

 1. In a saucepan bring to the boil, soy milk, quinao and cinnamon. 
2. Reduce heat and simmer for 10 minutes. 
3. Remove from heat and stir in chia seeds. 
4. Cover the saucepan with a lid and place aside for 10 minutes. 
5. In the meantime, microwave peanut butter and almond milk for 15 seconds on high. Remove and stir until runny. 
6. Stir in coco powder and stevia. 
7. To serve fluff the quinoa with a fork and place into a bowl. 
8. Top with slice apple.



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