TABLE OF CONTENTS

- Chapter 1 - What Is Intermittent Fasting & How Does It Work?

- Chapter 2 - Hоw Cаn Yоu Really Aррlу It Tо Yоur Lifеstyle?

- Chapter 3 - Lose Weight – Many Diets Dоn’t Wоrk, Intеrmittеnt Fasting Dоеѕ

- Chapter 4 - Top Mistakes Which You Should Avoid While Doing Intermittent Fasting

- Chapter 5 - Some Amazing Intermittent Fasting Exercise Protocols

- Chapter 6 – Amazing Foods For Weight Loss

- Chapter 7 - Recipes

- Simple Hot & Sweet Melon Salad

- Vintage Cheese Omelet

- Stunning Tomato & Basil Spaghetti

- Legendary Bacon Omelet

- Omni Zucchini & Tortellini Soup

- Iconic Artichoke Tuna Delight

- Fantastic Ham & Cheese Scones

- Refreshing Almond Milk

- Omega Sour Cream Cheese Pancakes

- Funny Steak With Broccoli

- Legendary Devilled Eggs

- Lucky Tiger Prawns In Lemon Mayo

- Vintage Tasty Almond Cappuccino

- Majestic Salmon & Egg Sandwich

- Rich Avocado Tuna Salad (Coolest Way)

- Gifted Cranberry Plum Green Smoothie

- Undisputed Vanilla Chia Oatmeal

- Wonderful Sticky Apple Cups

- Yummy Fried Zucchini & Eggs

- Unique Vanilla Oatmeal Waffle

- Sporty Spicy Eastern Salad

- Legendary Cauliflower With Sujuk Sausages

- Legendary Thai Curry Cashews

- Fantastic Melon Fruit Cup

- Perfect Vegetable Tofu Stir Fry

- Yummy Waffle Raspberry Sandwich

- Elixir Egg In A Blanket

- Wonderful Sausage Omelet Pie (Mahón Kale)

- Legendary Cheese & Egg Wrap

- Cloud Orzo Salad

- Rich Chia Chocolate Pudding

- Lovely Vegan Ice Cream

- Cute Courgetti Spaghetti & Tasty Sauce

- Fantastic Carrot Coleslaw

- Diligent Spanish Style Stir Fry

- Awesome Noodle Soup

- Legendary Sticky Cinnamon Figs

- Legendary Foil Wrapped Vegetables

- Legendary Strawberry Banana Smoothie

- Legendary Avocado Bean Wrap

- Legendary Chocolate Chip Breakfast Cookies

- Legendary Grilled Dark Chocolate Sandwich

- Legendary French Toast With Strawberries

- Lucky Sweet Potato & Asparagus Salad

- Legendary Tea Scented Mandarins

- Legendary Bangers & Bean Mash

- Legendary Banana Blast

- My Honest Review

- Gift!! Absolutely Free!!

- Books You May Like

TERMS & CONDITIONS

No part of this book should be transmitted or reproduced in any form whatsoever, including electronic, print, scanning, photocopying, recording or mechanical without the prior written permission of the author. All the information, ideas and guidelines are for educational purpose only. The writer has tried to ensure the utmost accuracy of the content provided in the book, all the readers are advised to follow instructions at their own risk. The author of this book cannot be held liable for any incidental damage, personal or even commercial caused by misrepresentation of the information given in the book. Readers are encouraged to seek professional help when needed.

INDEX

Chapter 1 - What Is Intermittent Fasting & How Does It Work?

Chapter 2 - Hоw Cаn Yоu Really Aррlу It Tо Yоur Lifеstyle?

Chapter 3 - Lose Weight – Many Diets Dоn’t Wоrk, Intеrmittеnt Fasting Dоеѕ

Chapter 4 - Top Mistakes Which You Should Avoid While Doing Intermittent Fasting

Chapter 5 - Some Amazing Intermittent Fasting Exercise Protocols

Chapter 6 – Amazing Foods For Weight Loss

Chapter 7 - Recipes

Simple Hot & Sweet Melon Salad

Vintage Cheese Omelet

Stunning Tomato & Basil Spaghetti

Legendary Bacon Omelet

Omni Zucchini & Tortellini Soup

Iconic Artichoke Tuna Delight

Fantastic Ham & Cheese Scones

Refreshing Almond Milk

Omega Sour Cream Cheese Pancakes

Funny Steak With Broccoli

Legendary Devilled Eggs

Lucky Tiger Prawns In Lemon Mayo

Vintage Tasty Almond Cappuccino

Majestic Salmon & Egg Sandwich

Rich Avocado Tuna Salad (Coolest Way)

Gifted Cranberry Plum Green Smoothie

Undisputed Vanilla Chia Oatmeal

Wonderful Sticky Apple Cups

Yummy Fried Zucchini & Eggs

Unique Vanilla Oatmeal Waffle

Sporty Spicy Eastern Salad

Legendary Cauliflower With Sujuk Sausages

Legendary Thai Curry Cashews

Fantastic Melon Fruit Cup

Perfect Vegetable Tofu Stir Fry

Yummy Waffle Raspberry Sandwich

Elixir Egg In A Blanket

Wonderful Sausage Omelet Pie (Mahón Kale)

Legendary Cheese & Egg Wrap

Cloud Orzo Salad

Rich Chia Chocolate Pudding

Lovely Vegan Ice Cream

Cute Courgetti Spaghetti & Tasty Sauce

Fantastic Carrot Coleslaw

Diligent Spanish Style Stir Fry

Awesome Noodle Soup

Legendary Sticky Cinammon Figs

Legendary Foil Wrapped Vegetables

Legendary Strawberry Banana Smoothie

Legendary Avocado Bean Wrap

Legendary Chocolate Chip Breakfast Cookies

Legendary Grilled Dark Chocolate Sandwich

Legendary French Toast With Strawberries

Lucky Sweet Potato & Asparagus Salad

Legendary Tea Scented Mandarins

Legendary Bangers & Bean Mash

Legendary Banana Blast

My Honest Review

Gift!! Absolutely Free!!

Books You May Like

CHAPTER 1 - WHAT IS INTERMITTENT FASTING & HOW DOES IT WORK?

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Before you guys go ahead, I’d like to provide you with a free gift.

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A lot of people see intermittent fasting as a diet but it really isn’t. In fact, it is more of a dieting pattern or rather a lifestyle, a conscious attempt that you make to skip specific meals. By judiciously & consciously fasting & then feasting, you are actually eating your allocated calories inside of a certain time frame, a certain part of the day & then choosing not to have absolutely anything to eat for the rest.

So before you actually think of intermittent fasting, here are a few things that you should keep in mind.

• You should pick a time span & then actually aim at regularly eating during that specific time. For example, some people try to opt for a four or a six-hour window, & some of us will choose to only eat between the hours of 1 pm to 8 pm, which means a complete no to breakfast. A lot of you may be thinking that I am insane but just keep reading. Trust me, it’ll be worth it. Okay, any time window is probably fine, but it is really important for you to be consistent.

• On one day, you should skip out on two meals, which means you’ll be going a full day with probably no food. In short, if you usually have your evening meal at around 7 pm, please don’t eat anything again until 7 pm the next evening. It may sound strange but trust me it’ll be worth it.

Now, I can sense your brain ticking here. You’re probably thinking that, by skipping out on a meals, you are actually eating less than you would normally & that means that you’ll lose weight quickly. You should know that partly, although weight loss is never instant. But by cutting one meal a day, you can absolutely eat more at the other meals & still end up eating fewer calories than you would usually, which should eventually to a weight loss. But you should also know that not all calories are the same — consider an apple & a biscuit have the same amount of calories. By eating the apple, not only are you getting the benefits of fiber, you will actually end up feeling fuller for longer. But on the other hand by eating the biscuit you’re also eating sugar, saturated fat & all sorts of other foods which may not be that healthy. And let’s just accept it, one biscuit normally leads to another…and then another…and so on and before you know it, you’ve probably eaten half the packet. So you see, it isn’t always all about how much you end up eating, but also about what you eat.

CHAPTER 2 - HОW CАN YОU REALLY AРРLУ IT TО YОUR LIFЕSTYLE?

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BY NOW YOU KNOW THAT intermittent fаѕting iѕ a mеthоd thаt, if used соrrесtlу, can really enhance уоur hеаlth & increase уоur weight lоѕѕ. So before we go ahead let us clear the basics. “Fаѕting” is a term uѕеd to dеѕсribе a time frame whеn уоu go withоut еаting, аѕ iѕ соmmоn in ѕоmе rеligiоuѕ рrасtiсеѕ. Thе tеrm “intеrmittеnt” rеfеrѕ tо thе change and slight or heavy alternation оf реriоdѕ of еаting & fasting. So, Intеrmittеnt Fasting is a procedure & a рrасtiсе thаt invоlvеѕ еаting within a сеrtаin time frаmе & then fasting in thе timе before аnd after.

We all know that lоѕing wеight iѕ ѕоmеthing that a lоt оf реорlе аll оvеr thе world are fасing thе problems of. Here is the thing; intеrmittеnt fаѕting iѕ thе best аррrоасh thаt уоu can uѕе tо асtuаllу help уоu lоѕе wеight whеn you are ѕtruggling tо get thоѕе роundѕ lоѕt. Lоѕing wеight iѕnot really that hard. People make a big dеаl оut оf something that ѕhоuld be a slow & еnjоуаblе рrосеѕѕ thаt еvеrуоnе саn еnjоу.

Do you know that Intеrmittеnt fasting & fаѕting, in gеnеrаl, are known throughout thе world ѕоmеthing thаt is excellent fоr thе hеаlth. But реорlе, usually, do nоt want tо gо anywhere nеаr it.

People think that fasting iѕ something thаt реорlе will struggle with, but thе big thing аbоut intеrmittеnt fаѕting is that you only do it оn оссаѕiоn & you’re able to do it easily. Also, a dау dоing fаѕting in a while iѕ an еxсеllеnt wау tо gеt past thаt mark thаt you mау hаvе hit with lоѕing thе excess wеight that уоu hаvе оn you.

Probably the best way that you саn apply intеrmittеnt fаѕting tо уоur lifе is tо start ѕlоwlу & grаduаllу inсrеаѕе the timе thаt you dо it. In this wау уоu’ll аllоw уоur body to get uѕеd tо thе whоlе process & also you’ll see thе results withоut hаving to overwhelm yourself. Sо, thе besr way is tо ѕtаrt ѕlоw & to ѕlоwlу & gradually inсrеаѕе the аmоunt оf timе thаt уоu dо it. Please mаkе ѕurе that уоu do nоt dо it mоrе than once a week fоr mаximum bеnеfitѕ. Also it is important to note that уоu nееd tо tаkе intо соnѕidеrаtiоn iѕ thаt intеrmittеnt fаѕting iѕ nоt thе оnlу thing that уоu аrе going tо have to do tо lоѕе weight properly and in a healthy manner. It has to bе part оf a big рrоgrаm thаt уоu’re going tо uѕе tо livе a healthier lifestyle.

So here is the secret. Yоu nееd to mаkе ѕurе thаt уоur diet iѕ perfect or just achievable for beginners, аnd you need tо mаkе ѕurе that уоu аrе imрlеmеnting a рrореr & manageable еxеrсiѕе routine intо уоur lifе. Onlу whеn these things аrе реrfесt or atleast manageable & focused, you’re gоing tо find thаt you will ѕее thе lоng-tеrm rеѕultѕ thаt you аrе after. Intermittent fаѕting iѕ not an end in itself, but is a means of a bigger plan…. a biggеr strategy. You need to follow this strategy in order to be successful. Tо gеt thе mоѕt оut оf intеrmittеnt fаѕting & have all thos benefits, you’ll nееd tо fаѕt for аt lеаѕt 16 hours. At 16 hоurѕ & above, ѕоmе оf thе best bеnеfitѕ of intеrmittеnt fasting will start to appear. The simplest way iѕ to ѕkiр breakfast every mоrning dirесtlу.

It iѕ vеrу hеаlthу, but mаnу реорlе will try to tеll уоu оthеrwiѕе. They’re not wrong but they’re not right either. In your case it’ll be healthy. If you want to lose weight, then you’ll have to skip breakfast because by skipping brеаkfаѕt, you аrе аllоwing your body to go intо a саlоriс dеfiсit, whiсh will ѕignifiсаntlу increase thе аmоunt оf fаt уоu саn burn аnd weight уоu саn lose.

Since уоur body iѕ nоt busy digеѕting thе fооd уоu аtе, it has finally got time tо fосuѕ on burning уоur fаt stores fоr energy & аlѕо fоr cleansing & dеtоxifуing your bоdу. Now if you find it difficult tо ѕkiр brеаkfаѕt, you may inѕtеаd ѕkiр dinnеr, it rеаllу does nоt matter, but the main gоаl iѕ tо еxtеnd thе period уоu spend fasting & then dесrеаѕе the аmоunt оf time you spend eating.

Now if уоu еаt dinner аt around 6 or maybe 7 о’сlосk at night & then dоn’t еаt until 10 thе nеxt mоrning, уоu hаvе probably fаѕtеd fоr 16 hоurѕ. Lоngеr the bеttеr, but уоu can ѕее ѕоmе рrеttу fantastic & visible сhаngеѕ frоm a dаilу 16 hours fast.

CHAPTER 3 - LOSE WEIGHT – MANY DIETS DОN’T WОRK, INTЕRMITTЕNT FASTING DОЕЅ

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TО LOSE WEIGHT, YOU NЕЕD tо sincerely burn mоrе саlоriеѕ thаn you аrе taking in оn a consistent basis. Nothing tоо great thеrе. Thе main рrоblеm that a lot of реорlе hаvе whеn аttеmрting tо lоѕе weight is thаt they make it mоrе diffiсult thаt it actually is. If уоu kеер it straightforward, simple & ѕtiсk with it, you will definitely асhiеvе thе rеѕultѕ thаt you аrе aiming for.

Now if уоur diet dереndѕ on you соunting еvеrу саlоriе, weighing уоur fооd, & also rеѕtriсting уоur intаkе tо thе point that уоu are miѕеrаblе & are really in a bad state, you will eventually quit bеfоrе аnу nоtiсеаblе rеѕultѕ аrе achieved. Also, for a diet to gеt effective rеѕultѕ, it nееdѕ to rеѕtriсt your саlоriеѕ intake in a wау thаt iѕ actually easy tо fоllоw & аllоwѕ уоu to mаintаin ѕоmе ѕеnѕе оf nоrmаlсу in your lifе. A lot of diets dоn’t dо this, whiсh is whу diеtѕ don’t wоrk, at least not in thе lоng tеrm. This is where intermittent fasting wins big.

Intеrmittеnt fаѕting iѕ possibly the best way tо lоѕе wеight. Now bеfоrе уоu get tоо worried about fаѕting & end up thinking thаt уоu саn’t dо it, hеrе’ѕ a simple еxрlаnаtiоn. Intermittent fasting lets you tо еаt еvеrу day ѕtill as wеll as еаt thе same wау thаt уоu usually dо. It iѕ far lеѕѕ rеѕtriсtivе thаn any other diet рlаnѕ & iѕ possibly thе bеѕt lоng-tеrm ѕоlutiоn. Now if уоu fаѕt twiсе a wееk, you will dесrеаѕе your саlоriс intаkе bу about 20 percent реr wееk. It will also саuѕе уоu to lоѕе ѕignifiсаnt weight as wеll as let уоu ѕtill еаt the fооdѕ thаt уоu love.

So far so good. Now if уоu tурiсаllу еаt around 2,500 calories a dау & fаѕt two times per wееk, you ѕhоuld now be able to сut your calories by аrоund 3,500 per wееk.

● 2500 X 7 days = 17,500

● 17,500 X 20% = 3,500

Now we know that 3,500 саlоriеѕ make uр a pound оf fat whiсh is equal tо lоѕing аrоund a pound оf fаt a wееk. We’ve discussed before that intermittent fаѕting iѕ a long-term ѕоlutiоn & саn bе uѕеd fоr as lоng as уоu like. If уоu nееd tо lоѕе a just little аmоunt оf fat, it саn hеlр уоu to get lеаn & hаvе уоur ѕix-расk ѕhоwing аll ѕummеr lоng. If you nееd to lose a lot оf fat, уоu should uѕе fasting аѕ long аѕ it tаkеѕ to reach your end goal.

Now a lot of you may be thinking that a pound a wееk iѕn’t еnоugh, think аgаin. Please note that anу of these сlаimѕ thаt реорlе саn lоѕе 15 роundѕ in a wееk аrе uѕuаllу bogus, are mоѕtlу water wеight & аrе not lоng tеrm.

Consider this point. If thеу wоrkеd ѕо well, a lot of реорlе wouldn’t nееd tо trу five different diеtѕ a уеаr & fluctuating their wеight uр & down еvеrу timе. It’ѕ about timе for уоu tо quit searching fоr thе nеxt fаd diеt & actually рut уоur wеight loss рrоblеmѕ bеhind уоu. Give intermittent fasting a trу & wаtсh the fаt mеlt оff wееk bу wееk.

CHAPTER 4 - TOP MISTAKES WHICH YOU SHOULD AVOID WHILE DOING INTERMITTENT FASTING

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THESE DAYS, ALMOST EVERYONE’S TRYING to follow intermittent fasting. Considering its ever growing popularity, you may also be tempted to try it out too. Now there are only two types of people, the ones who are simply trying to fast just to see if they can get somewhere with it. Whereas there are the people who completely understand what intermittent fasting is all about & firmly believe that it can improve their overall life quality.

Basically it doesn’t matter which type you are, if you want to start with intermittent fasting, you have to be careful & diligent. So, please make sure that you avoid these mistakes while doing intermittent fasting:

Mistake 1: Simply Eating without Restriction

Now the title has given away all the crux of this mistake. Now if you thought that intermittent fasting means you are simply free to eat food in unlimited quantities, you are probably living in a giant bubble. Okay, of course this fasting plan doesn’t necessarily require you to keep on counting calories, but you must and certainly can’t over eat. I completely agree that you have fasted for about 16 hours or so, and you deserve a heavy and substantial meal, but that doesn’t mean that you fill yourself with huge quantities of food. Please note that your meals are not going to be broken down into 4 or maybe 5 smaller ones. You are just going to have two or maximum three large meals in a day. But you should not worry because your meals are no longer going to be three slices of toast & simple tuna salad. Get ready for some sumptuous meals full of rice, potatoes, chicken, meats & of course lots of green veggies. Please eat clean, skip snacks & please do not sip on anything with added sugar or milk in it.

Mistake 2: Another bad step which a lot of people do. Ignoring Sleep

You know that we all should have adequate sleep. We can’t stress enough the importance of a good sleep. As with any other diet, fasting works great for your body when you are relaxed, & please note that sleeping is one of the best ways to calm your nerves. A lot of studies have shown that sleeping for at least 6 to 7 hours at night helps in suppressing your hunger. On days, where you didn’t sleep enough, you can always have an afternoon nap to relax your body. When you sleep, you kickstart your body mechanism which allows your body to heal. A lot of sleep deprived people always come across as anxious & some can even resort to unhealthy eating habits to feel relaxed. Initially, when you start the fasting procedure, you may feel a slight bit of anxiety too, since your body is not used to going without food for extended or longer periods. In such cases, you may nap more often to get your hunger pangs in control. Make it a point that you hit the bed before 10 Pm as much as possible. You no that there is nothing like a good night sleep.

Mistake 3: Avoid drinking water. Drinking less water.

So, you have larger meals & you have actually cut down on snacks but still feeling exhausted? It could be possible that you aren’t drinking sufficient water. People in general seem to gain weight because they end up consuming more food because they think they are hungry, whereas in fact they could be thirsty. Yes, if we are not actually aware of how our body works, we may confuse our thirst for hunger. You should make a point to drink at least two or maybe three glasses of water when you wake up, & also ensure that you are drinking about two glasses at least one hour before every meal. When you’re fasting, it becomes even more crucial that you keep yourself hydrated as the lack of it can really drain you out. When you don’t eat during the fasted state, you’re going to miss out a lot of water which is present in the foods. You can do the math. Drinking more fluids can compensate for the lost fluids. When you’re well hydrated, you won’t crave food & find more energy to carry out your daily activities

Mistake 4: Skipping Breakfast

Okay, skipping breakfast is not wrong at all. I am not saying that you should simple skip your breakfast but you can simply go for brunch or just change the timing of breakfast to say 12 in the noon. That shouldn’t matter at all as far as you stick to the eight-hour eating window. Until about a year ago, I couldn’t imagine my day without having my breakfast at around 8 to 9 in the morning. But today, I am extremely comfortable breaking my fast at 11 in morning or sometimes even 12 in noon. Now before you guys run away closing this book, just trust me and keep reading. I’ll provide all the reasons. My body is so comfortable to eating a late breakfast that I wouldn’t even want to indulge in anything sweet like chocolates before 11 am. I am actually much happier with my breakfast routine now. Instead of just having an omelet of egg whites for breakfast, I can make bigger meal without having to count my calories. Your breakfasts are going to be pretty gigantic & tasty.

Mistake 5: This is another big reason. Dieting on the Wrong Day

Say suppose if it’s a Monday & you are already under a lot of stress since it’s the start of the week, so please do not choose to fast on that day, as it will only add to your anxiety & stress. Now if you have a schedule that does not leave you with a lot of free time during the weekdays, you may try fasting on the weekends. Please choose days when you have little or no commitments towards your family or work. Please note that these will be the days when you’re most stress-free & will be in a better & comfortable position to keep up with the fasting. Like all other diets, you will excel in your fasted state when you’re in a relaxed & calm mood. During these quiet days, you’ll be able to channelize your energies in a very productive way without actually feeling too anxious about it. If you’re planning a weekend getaway with your family, you may eat your final meal a little early on a Friday evening & then stay in the fasted state until the next morning, just before you are off to your trip. This will help you enjoy your holiday & stick to your once a week fasting schedule too.

Mistake 6: The biggest problem: Tempting Yourself

It’s not easy to diet for a lot of people, but we assure you that it’ll be worth exercising all your willpower when it comes to avoiding certain foods especially the processed foods. Please don’t allow your mind play tricks on you by coming up with excuses to let yourself go. Just stick to the plan. If you’re eating out, please make sure that you choose the healthiest options. Simple hacks may work. You may always ask the chef to substitute white bread or pasta for brown. You may try skipping parties on your fast days. Look, it’s not worth letting all your efforts go in vain. If you try to stick, I assure you you’ll see some amazing results. Also under unavoidable circumstances, when there’s a late-night party that you have to attend & interferes with your fasted state, you may sip on the non-caloric beverages as much as possible. But please remember to not be harsh on yourself if you do happen to have a slip-up. Aim at eating at least ten homemade meals in a week. This will ensure that you stay away from all kinds of tempting junk food.

Mistake 7: Wasting time aka sitting idle

A lot of people who’re lean are more often than not engaged in some or the other activity. You will rarely see them being a couch potato; in fact, they’re always on the move. When you sit idle, you shall find it difficult to control your hunger pangs. Instead, you may keep yourself occupied with some light activities like walking, playing some sports or even cleaning the house. A lot of people worry that if they exert themselves during the fasting period, they may lose out on their energy. Of course, we aren’t asking you to put a lot of strain on your body but keeping yourself occupied will never drain you out. A lot of people don’t realize that overthinking can drain you out faster than physical exertion. Keep your mind stable & the body working, and everything will turn out just fine.

CHAPTER 5 - SOME AMAZING INTERMITTENT FASTING EXERCISE PROTOCOLS

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OKAY, THE FOLLOWING IS A brief overview of what I myself do, & also advise my clients to do also. Much like the food plans, what I like about intermittent fasting exercise plans is that they remain relatively similar regardless of your different plans. They just vary with regards to intensity & duration. Let me explain what I mean.

Essentially what you’re looking to do is to maximize your fat loss potential in the morning in your fasted state. This means performing some form of cardiovascular activity after you have woken up, & before you eat your first meal. This is important. You need to do these exercises in your fasting window.

This could be light walking if you’re simply trying to lose a little weight. It might be heavy jogging/cycling if you’re trying to lose a lot. Again it just comes down to your current body weight/composition & fitness goals.

If your intention is to put on some lean muscle mass, you’ll have to add a training session to jump start this growth. A weight / resistance training workout which is more optimally saved until the afternoon or evening time, when you have some more energy & also the required fuel to sustain such activities. A lot of people can workout with moderate to heavy weights in the morning but this is completely up to you. If your goal is to simply gain muscle mass, which it should be for both male & females, then you should probably always include a weight training routine at least 3 times a week if not more. For guys its usually a protocol, but for girls, they have a tendency to skip these workouts. Do you know why? They buy into the myth that resistance work will make them “bulky”.

Again, I don’t want to turn this book into a discussion on exercise science & muscle hypertrophy etc but nothing could be further from the truth. Please note that females do not become big by lifting weights. They lean out & gain a better overall body composition & posture.

I know some of you might be thinking. “I don’t have time to workout twice a day!” I completely understand this would be the case for most people within our hectic lives. However this is why intermittent fasting is so beneficial & effective, as it cuts down the amount of physical work a person needs to actually perform.

A brief walk in the morning most days & maybe evening workouts in the gym 3 times a week will usually do it. I have included some very general physical activity protocols to follow below. These are designed to give you a basic knowledge, some assistance on how to structure your day for best results when you’re following intermittent fasting. You can then incorporate your own workouts either yourself or with the help of your personal trainer.

Low Fitness Level/ Beginner/Weight loss Goals

AM – 15 to 20 mins light walk/ swim/cycle (Thrice a week)

PM – 30 to 40 min resistance workout (Thrice a week)

Moderate Fitness Level/ Intermediate/ Weight loss Goals & Muscle Growth

AM – 25 to 30 minute moderate walk/ swim/cycle (5 times a week)

PM – 40 to 50 min resistance workout (4 to 5 times a week)

High Fitness Level/ Advanced/ Weight loss Goals & Muscle Growth

AM - 45 minute moderate walk/cycle/swim (Full week; all days)

PM – 60 to 70 minutes resistance workout (4 to 5 times a week)

Please note that the intensity of morning cardiovascular activity never gets above the moderate level in terms of intensity. This is because of the fact that the considerations of oxidization of certain energy substrates. This is high level, I know. Please remember the goal here is fat burning. This is achieved at low to moderate intensities when the oxidative ratios or P/O (Phosphate/Oxygen) ratio is optimal for the burning fat molecules.

Now to ensure this, your heart rate must stay in a medium range. If intensity & your heart rate raise too high & also too quickly, you cannot get enough oxygen into the system to support the metabolism of the fatty molecules. Your body will simply switch to burning the most easily oxidized & also readily available energy source which are of course the carbohydrates in the form blood sugar & muscle glycogen, as this can be done with the lower levels of oxygen within your blood stream.

Now if you’re attempting to increase your overall fitness levels, then I’d leave the high intensity sprint work until later in the day. Again our goal early in the day is fat loss, not an increase in cardiovascular capacity or maybe athletic performance per se.

Of course it goes without saying that if you have any health concerns regarding physical activity & exercise, you should always consult your doctor before taking on such a program. The above is just an outline with regards to the science & the real world observations I’ve made over the years, for getting the best results whilst eating on an IF type schedule.

CHAPTER 6 – AMAZING FOODS FOR WEIGHT LOSS

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NOW HOW DO YOU BREAK the fast? You may be thinking about a lot of stuff right now. You may be thinking about what are the ingredients that you need to stock up on? Here are some of the best ingredients for weight loss:

Coconut oil

Coconut oil is one of the best ingredient that must be part of any kind of low-carb diet. This oil will help you in achieving two of the most important goals of IF which are losing weight & also boosting energy. What’s so special about this oil & how can you use it?

• You may be surprised to know that coconut oil enhances your system’s ability to digest food, speeding up the whole process of burning body fat. As a result, it’ll be easier for your body to absorb the nutrients from the food that you end up eating.

• The daily intake of coconut oil can suppress your hunger & food cravings eventually. Now if you find it hard to consume the oil on its own, you may mix this with your drinks or maybe add it to your food.

• This one is the best. It gives you a lot of energy. This is due to its key component, which is the medium-chain triglyceride (MCT) lauric acid.

• Taking it daily can make your digestive tract healthier & also more capable of absorbing fat-soluble vitamins.

• It also regulates your blood sugar levels. The oil also acts on the food that you take, so your body uses a little of its own digestive enzymes. Your pancreas is not overworked, and that is why it is able to produce insulin without any problem. The oil is a saturated fat which gets mixed with insulin upon digestion. As a result, your body gets a sufficient supply of glucose or blood sugar.

• You may be really surprised to know that the oil helps in balancing your hormones. This will result to better digestion & also improved metabolism, mood and sex drive. The oil makes it easier for your overall system to burn stored fats, specifically in the problem areas, such as the tummy, waist & also the thighs.

Do you know that coconut oil is now being recommended as the most weight-loss-friendly fat in the world because of its composition & health benefits? Despite this, you must remember that this is still oil & it has a high calorie content. Make sure that you do not go beyond the recommended daily limit, which is about two to three tablespoons.

You may try the following ways of including this oil into your diet in order to get your needed energy boost:

• You may use the oil in preparing & cooking healthy dishes, such as salad, curry & stir-fried or sautéed vegetables.

• You may drink coconut milk because it still contains the oil that you require. You may also try eating coconut meat.

• Try taking it like how you would take a vitamin pill. You should limit your daily intake to two to three tablespoons each day, especially when you’re already old. Remember that the oil has energy boosting effects, so you should not take this before you sleep. This will make you toss & turn all night.

• You may also eat raw coconut, but please make sure that it is mature, has a brown color, & of course a hard shell. Please note that this is the type of coconut where the healthy oil is obtained from.

Cutting Your Carb Intake

This is the crux of your diet. No fasting will not work if you won’t cut your carb intake. Doing so will eventually lead to a significant reduction of your hunger. You should make this part of your lifestyle along with fasting, & you’ll automatically lose weight without the need to count calories. This is also beneficial to your health & it isn’t complicated at all.

Here’s a list of low-carb foods that you can mix & match or maybe prepare in a variety of ways:

1) Eggs: Do you know that this is considered among the most nutritious foods? You can use it in many dishes & it can be prepared by itself in a lot of ways. The carb content of an egg is close to zero, yet it is loaded with nutrients & healthy compounds that’re really good for the eye & brain.

2) Meats: Almost all kinds of meat contain little or zero carbs.

a) Pork: This is delicious & nutritious. You may also include bacon in your food list, but please make sure that you only take it in moderation. Although you should avoid bacon that has lots of preservatives & is cured in sugar.

b) Lamb: This meat is loaded with nutrients, such as iron & vitamin B12. It also contains high levels of a healthy fatty acid what’re called conjugated linoleic acid or CLA.

c) Chicken: For the kind of diet that you have, it is reasonable & judicious to get the fattier cuts, such as the thighs & wings.

d) Beef: It is tasty & also nutritious. It can be served in many ways & you can also get this meat in a lot of forms, such as hamburger, ribeye steak, or maybe ground.

e) Other meats you could try include turkey, venison, bison & veal.

3) Fish and seafood: They’re rich in vitamin B12, omega-3 fatty acids and iodine. Most of them have a little to no carbs at all. Here are a few good examples:

a) Sardines: They also contain zero carbs & are amongst the most nutrient-dense foods. They contain almost all kinds of nutrients that your body needs & the probably the best thing about them is that you can eat them whole.

b) Salmon: Do you know that it contains zero carbs, but is loaded with vitamin B12, D3, and iodine? This fatty fish has a good dose of omega-3 fatty acids that’re really good for our heart.

c) Shellfish. They contain small amounts of carbs, about 4 to 5 grams for every 100 grams. They are among the most nutritious foods & really are loaded with nutrients.

d) Trout: This is another great kind of fatty fish that is actually rich in omega-3 fatty acids. It also contains almost zero carbs.

e) Other good examples include haddock, herring, shrimp, tuna, catfish, cod, lobster, & halibut.

4) Fruits and berries

You should know that fruits contain more carbs than veggies, it is important to limit your intake of fruits to only a couple of pieces each day. However, there is an exception to the rule though. There are fatty fruits (such as avocado & olives) and also berries with low sugar content (like strawberries), which you can indulge on.

a) Avocado: It is a special fruit because it contains a good amount of healthy fats & only a little amount of carbs. This is also rich in fiber. potassium & other healthy nutrients.

b) Olives: This high-fat fruit is delicious & also nutritious. It contains healthy nutrients, such as iron, copper, & also vitamin E.

c) Strawberries: Do you know that they’re among the most-nutrient dense fruits? Despite containing minimal carbs, they’re rich in antioxidants, manganese & vitamin C.

d) Apricots. Aside from being delicious, they are loaded with potassium & vitamin C. Another great thing is that they’re not loaded with carbohydrates.

e) Grapefruit: This fruit is rich in carotene antioxidants & also in vitamin C.

f) Lemons, raspberries, oranges, kiwi & mulberries are other excellent choices.

5) Vegetables

This diet requires that you eat your greens, especially the cruciferous & the leafy kinds. Stay away from starchy root veggies that are really high in carbs, such as sweet potatoes & potatoes.

a) Eggplant. Do you know this is also a fruit that is mostly eaten as a vegetable? It is high in fiber & can also be enjoyed in many ways.

b) Green beans: These legumes are really loaded with nutrients, including magnesium, protein, fiber, vitamin C, potassium & vitamin K.

c) Broccoli: This is rich in fiber, vitamins K & C, and other cancer-fighting compounds. It’s tasty & can be eaten raw or cooked.

d) Brussels Sprouts: They have the same levels of nutrients as broccoli & can also be served in a variety of ways.

e) Tomatoes: These are considered fruits & also berries, but are usually eaten as veggies. They contain healthy nutrients, such as potassium & vitamin C.

f) Cauliflower: This is another great vegetable. It also contains high levels of folate, vitamin C & vitamin K.

g) Cucumber: It has a light or mild flavor because it mostly contains water (but it does have a little amount of vitamin K).

h) Onions. They are tasty & give a strong flavor to your amazing dishes. Aside from that, they’re rich in anti-inflammatory compounds, fiber & also antioxidants.

i) Kale. This healthy vegetable contains really high amounts of carotene antioxidants, fiber, vitamin K & vitamin C.

j) Asparagus: This delicious vegetable has a good dose of protein & nutrients, such as fiber, vitamin C, antioxidants, folate & vitamin K.

k) Mushrooms: They contain high amounts of vitamin B & also potassium.

l) Bell Peppers: These are also known for their satisfying & distinct flavor, and they contain high levels of carotene antioxidants, fiber, and vitamin C.

m) For a lot more variety, you may try these other veggies such as spinach, swiss chard, cabbage, celery & zucchini.

6) Nuts & seeds

It’s simple. Nuts can be eaten as snacks, while seeds are typically used in recipes, such as salads. They are both staples of low-carb diets because they are rich in protein, micronutrients, fat & fiber.

a) Walnuts: They are really delicious & also contain high levels of the omega-3 fatty acid ALA.

b) Almonds: These nuts are crunchy, filling & also tasty. They are also rich in Vitamin E, magnesium & fiber.

c) Chia seeds: They’re loaded with dietary fiber & other essential nutrients. The seeds can also be added to various low-carb recipes

d) Peanuts: They are loaded with magnesium, vitamin E, fiber & other vitamins & minerals..

e) You may also enjoy macadamia nuts, coconuts, hazelnuts, flax seeds, pumpkin seeds, sunflower seeds, pistachios & cashews.

7) Fats & oils

There’re probably a lot of fats & oils that you may include in your diet, but please avoid refined vegetable oils which can be unhealthy when taken in excess. These unhealthy oils include soybean oil & corn oil & the healthy & low-carb types include the following:

a) Butter: Do you know that it has zero carb content & contains high doses of nutrients? It is always recommended to choose the grass-fed type of butter.

b) Extra virgin olive oil. It is considered amongst the healthiest fat & is actually rich in antioxidants & anti-inflammatory elements. It’s good for your cardiovascular health & can be served as part of many dishes.

c) Other examples of fats & oils include tallow, lard, & avocado oil.

8) Beverages: It is advised & mandatory that you can have any sugar-free drink. Please make sure to avoid fruit juices because they are loaded with carbs & sugar.

a) Of course water

b) Carbonated water/Club soda: This is only water with carbon monoxide. You should choose the kind without added sugars. Though I personally avoid carbonated drinks.

c) Tea: Do you know different kinds of tea offer amazing health benefits?

d) Coffee: It is really rich in antioxidants & also helps in reducing the risk of certain diseases, such as Parkinson’s, Alzheimer’s & also the type 2 diabetes. This is best taken as black, but if you want to add variation, you can also take it with full-fat milk or heavy cream.

9) Condiments & herbs: We all know that they add flavor to our dishes & they also contain low amounts of carbs, but are really rich in nutrients.

a) Salt

b) Pepper

c) Oregano

d) Mustard

e) Garlic

f) Cinnamon

10) Dark chocolate: You may buy real dark choco that’s at least 75 to 80 percent cocoa. It is known for numerous health benefits that include healthier brain function, lower blood pressure & also decreased susceptibility to heart ailments.

11) Dairy products

a) Okay this needs to be discussed. Full-fat dairy is suitable for your diet plan, but please make sure that you avoid the kinds with added sugar.

b) Cheese: It is tasty & can also be used in many recipes or eaten as it is. You already know that it’s nutritious as well. Do you know that one slice of cheese contains the same amount of nutrients as a glass of milk?

c) Heavy cream. Of course it is high in fat, but low in carbs & protein. You can take it with your coffee or maybe with berries or a bowl of fruits.

d) Full-fat yogurt: Do you know that this is as nutritious as whole milk, but also has added nutrients. Do you know that it also contains healthy probiotics? These amazing gut microbes allow you to maximize the nutrients you get from food & also protect you from illnesses caused by the proliferation of bad bacteria.

e) Greek yogurt: Also called strained yogurt, which is actually thicker than the regular kinds of yogurt. It is really rich in protein & other nutrients, but has low carb content. It also has a different flavor that’s not ideal for snacking, so you may try to add it to your dishes instead.

CHAPTER 7 - RECIPES

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Try these fifty amazing recipes.

SIMPLE HOT & SWEET MELON SALAD

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Simplicity is best.

Ingredients

● 2.5 teaspoons lemon or lime juice

● About 1.5 teaspoon sugar

● About 1 small serrano or jalapeno chile pepper, cut into strips

● About 6.5 ounces honeydew melon balls

● 6 ounces cantaloupe balls

● 1.5 tablespoon slivered fresh basil leaves

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Now in a bowl, please combine the honeydew melon, cantaloupe, basil, pepper, lemon or lime juice, & sugar.

3. Now toss to mix. Cover & refrigerate for about 30 to 35 minutes.

4. Now we will go ahead to next most important step of the recipe.

5. Then toss before serving.

6. Finally if desired, pick out & discard the pepper strips before serving.

7. Congrats, we’ve finished making the recipe. Enjoy.

Nutritional Facts per serving

Calories 22.4 calories

Fat 0.3 g

Saturated fat 0 g

Sodium 8.5 mg

Carbohydrates 4 g

Cholesterol 0 mg

Total sugars 4.2 g

Dietary fiber 0.3 g

Protein 0.1 g

Serves: 7 to 8

Salad time.

VINTAGE CHEESE OMELET

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A different take…

Ingredients

● 1.5 tsp oil

● Black Pepper

● About 1.5 tbsp finely grated cheddar cheese

● 1 egg white from medium egg

● Salt as per your taste

● 1 whole medium egg

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please whisk together the egg, egg white, freshly ground black pepper & salt.

3. Now we will go ahead to next most important step of the recipe.

4. Now put the oil into a small or medium skillet or frying pan & place over a medium heat.

5. Pour in the egg mixture.

6. Almost there. Only one small step remains to be done now.

7. Then when the underside is firm (it will cook very quickly) but the top is still slightly runny, sprinkle the grated cheese down the center of the omelet.

8. Finally fold the sides in to encase the cheese, then roll the omelet over & cook for a few more moments before serving.

9. Congrats, we’ve finished making the recipe. Enjoy.

Serves: 1

156 cals in total

STUNNING TOMATO & BASIL SPAGHETTI

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Oh yeah. This is the recipe I was waiting for.

Ingredients

● About 1.5 tsp fresh chopped basil

● 1 tsp dried basil

● 1/2 tsp sugar

● Low cal cooking spray

● 1 garlic clove (Crushed)

● About 1.5 tsp tomato purée/paste

● 55g/2 oz spaghetti

● 110g/3 oz tinned chopped tomatoes

● About 3/4 vegetable stock cube

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please cook the spaghetti in boiling salted water until it is tender.

3. Now meanwhile gently sauté the garlic in a little low cal cooking spray for 2 to 5 minute.

4. Crumble the stock cube & add it to the garlic along with the chopped tomatoes, tomato puree, sugar & dried basil; simmer for a few minutes.

5. Then when the spaghetti is cooked, please drain & place into the tomato pan.

6. Finally combine well. Sprinkle with the fresh basil & serve.

7. Congrats, we’ve finished making the recipe. Enjoy.

Serves: 1 to 2

Calories: 194

LEGENDARY BACON OMELET

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Legendary taste.

Ingredients

● 2 slices cooked turkey bacon (Crumbled)

● 2 egg whites

● About 1.5 teaspoon butter

● 1 slice muenster cheese

● About 3/4 cup baby spinach

● 1 egg

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please heat a medium-size skillet pan on medium-high heat & melt the butter in the pan.

3. Now we will go ahead to next most important step of the recipe.

4. Now go ahead and whisk together egg & egg whites, & pour into the pan when the butter melts.

5. Almost there. Only one small step remains to be done now.

6. Then when the edges start to firm, add the muenster cheese to the middle of the eggs, topped by the bacon & baby spinach.

7. Finally when omelet firms, about 2 to 5 minutes, use a spatula to fold up the sides to the center, one side at a time. Serve immediately.

8. Congrats, we’ve finished making the recipe. Enjoy.

Nutritional Information

Calories 275

Calories from Fat 163

% Daily Value

Total Fat 17.5 g: 27%

Saturated Fat 9.3 g: 46%

Trans Fat 0

Cholesterol 225mg: 74%

Sodium 633mg: 27%

Total Carbohydrates 2.4 g: 1%

Dietary Fiber 0.6 g: 3%

Sugars 1.5 g

Protein 24.2 g

Vitamin A: 69%

Vitamin C: 13%

Calcium: 22%

Iron: 11%

Total Calories Per Serving: 274

OMNI ZUCCHINI & TORTELLINI SOUP

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Light taste.

Ingredients

● About 2.5 cups fresh or frozen spinach & cheese tortellini

● 2 Tbsp extra virgin olive oil

● 2 large carrots (Chopped finely)

● About 2.5 Tbsp garlic (Minced)

● 2 Tbsp red wine vinegar

● 2 medium zucchini (Diced)

● 1/4 tsp fresh rosemary

● 1.5 large onion (Diced)

● 4 plum tomatoes (Diced)

● 2 cans vegetable broth

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Now in medium heat, please heat oil in a Dutch pan then add carrots & onion.

3. Cook until onion is soft or for around 5 to 10 minutes.

4. Now add garlic & rosemary & cook until fragrant or for around a minute.

5. Almost there. Only one small step remains to be done now.

6. Then please add zucchini & broth then boil.

7. Reduce heat after boiling & simmer for around 2 to 5 minutes.

8. Add tomatoes & tortellini then simmer for at least 5 to 10 minutes or until tomatoes have broken down.

9. Finally serve hot & drizzled with vinegar.

10. Congrats, we’ve finished making the recipe. Enjoy.

Total Calorie Content: 207 calories

Prep: 20 to 25 minutes

Cook: 10 to 15 minutes

Serves: 6 to 8

What do you think?

ICONIC ARTICHOKE TUNA DELIGHT

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My top ten recipes.

Ingredients

● Low sodium salt & pepper to taste.

● 1 small carrot julienned & cut into small pieces (or 1/2 a diced red bell pepper)

● About 3/4 cup finely diced red onion

● 6 Radicchio leaves

● 4 artichoke hearts (I used canned in water) diced

● About 1.5 cups diced grilled tuna

● 2.5 tablespoons capers

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please place all ingredients, except the radicchio leaves in a medium or large bowl & combine.

3. Almost there. Only one small step remains to be done now.

4. Now place a scoop if salad into each Radicchio cup & serve.

5. Finally store salad in an air tight container in the fridge.

6. Congrats, we’ve finished making the recipe. Enjoy.

FANTASTIC HAM & CHEESE SCONES

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Classic style.

Ingredients

● 2 teaspoons sugar

● About 1.5 tablespoon preparing powder

● 3 tablespoons chilled spread, cut into little pieces

● 3/4 cup without fat buttermilk

● 2 cups generally useful flour

● About 1/2 cup (3 ounces) shredded decreased fat additional sharp cheddar

● 1/4 teaspoon salt

● Cooking spray

● 1/2 teaspoon ground red pepper or may be as per to your taste

● 3/4 cup finely sliced 33%-less-sodium ham (around 3 ounces)

● 2 huge egg whites

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please preheat stove to about 400 to 410°.

3. Almost there. Only one small step remains to be done now.

4. Now delicately spoon flour into dry measuring cups & level with a blade.

5. Add flour, heating powder, sugar, salt & pepper in a vast dish; cut in spread with a baked good blender or 2 blades until blend takes after coarse supper.

6. Then mix in cheddar & ham. Carefully consolidate buttermilk & egg whites, blending with a whisk.

7. Add to flour blend, mixing just until sodden.

8. Now turn mixture out onto a softly floured surface; work delicately 4 to 5 times with floured hands.

9. Pat mixture into 7 to 8-inch circle on a preparing sheet covered with cooking shower.

10. Then cut mixture into 8 wedges, slicing into however not through batter.

11. Finally prepare at about 400 to 410° for 20 to 25 minutes or until daintily seared.

12. Congrats, we’ve finished making the recipe. Enjoy.

Awesome.

REFRESHING ALMOND MILK

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As the name suggests….

Ingredients

● About 1.5 teaspoons pure vanilla extract

● 35 to 40 ounces of water

● About 1.5 cup raw almonds, soaked overnight

● 3 to 5 dates, soaked for 20 to 25 minutes (this is optional, I don’t use sweeteners, but some people do.)

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Now place the almonds in a large bowl & fill the bowl with water until the almonds are covered.

3. Please cover with a towel & let sit in a cool place for about 24 hours.

4. You can soak them in the refrigerator to avoid risk of fermentation.

5. Now we will go ahead to next most important step of the recipe.

6. Then after the almonds are done soaking, check to se that they’re plump.

7. Pour out the water the almonds were soaking in & rinse them with fresh water.

8. Please place the almonds in your mixer with about 4 to 5 cups of water.

9. Next, add the vanilla & dates if you’re using them. I recommend using a high-speed blender when making this recipe.

10. Now blend on high for about 30 to 40 seconds or until you don’t have any more large date or almond pieces.

11. Next, after you are done blending, you’ll have a thick white liquid with lot of froth on top.

12. Now please strain the almond milk through a bag strainer, or maybe through a fine sieve, into your original small or medium bowl or another medium or large bowl.

13. Now a nut milk bag will allow you to get more of the milk, but it may be little messier.

14. Almost there. Only one small step remains to be done now.

15. Now if you’re going to use a sieve, you may use a spoon to scrape the bottom of the sieve to remove the built-up almond pulp.

16. Once all of the almond milk has been drained, remove the pulp before adding more milk to be strained. You may use a large spoon to press the almond pulp into the sieve & get more of the milk.

17. Then the finished product will yield about 35 to 40 ounces of fresh almond milk. Go ahead & store in the refrigerator & try to use within a week.

18. Now you’ll need to stir the almond milk every time you use it, since it does settle.

19. Finally use as a liquid in smoothies or drink it straight. Use it as you would regular milk.

20. Congrats, we’ve finished making the recipe. Enjoy.

OMEGA SOUR CREAM CHEESE PANCAKES

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Worth it.

Ingredients

● 1/4 cup cream cheese

● About 1.5 tsp. ground ginger

● 1/2 cup liquid Stevia

● 2 eggs

● Coconut oil

● Sugar-free maple syrup

● About 1.5 Tbsp. coconut flour

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Now in a deep bowl, please beat together all of the ingredients until smooth.

3. Now we will go ahead to next most important step of the recipe.

4. Then heat up a frying skillet with oil on medium-high. Ladle the batter & pour in hot oil.

5. Cook on one side & then flip.

6. Finally top with a sugar-free maple syrup & serve.

Servings: 2 to 4

Cooking Times

Total Time: 15 to 20 minutes

Nutrition Facts (per serving)

Calories 174

Fat 13.73g

Carbs 4.36g

Fiber 0.13g

Protein 6.6g

FUNNY STEAK WITH BROCCOLI

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Mouth watering…

Ingredients

● Lemon juice

● About 1.5 cup broccoli (Steamed)

● 1 small baked potato

● Sea salt & pepper

● 3 oz. flank or sirloin steak

● About 2.5 tbsp. Dijon mustard

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Now lightly brush steak with olive oil & sprinkle pepper & salt to taste.

3. Then grill steak evenly on both sides for 5 to 10 minutes or until desired doneness.

4. Finally serve steak along with Dijon mustard, baked potato & lemon-spritzed broccoli.

5. Congrats, we’ve finished making the recipe. Enjoy.

Just awesome.

LEGENDARY DEVILLED EGGS

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Legendary recipe.

Ingredients

● 2.5 teaspoons yellow mustard

● 1 tablespoon sweet pickle relish

● About 1/4 cup nonfat cottage cheese

● About 3 tablespoons minced fresh chives or scallion greens

● Paprika for garnish

● 12 large hard-boiled eggs (Peeled)

● About 1/2 teaspoon salt as per your taste

● 1/4 cup low-fat mayonnaise

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please halve the eggs lengthwise & remove the yolk gently.

3. Almost there. Only one small step remains to be done now.

4. Now place 16 yolk halves in a food processor & discard the rest.

5. Then add the mayonnaise, salt, chives, mustard, relish as well as cottage cheese then process until smooth.

6. Finally into each of the egg white halves, spoon roughly 2 teaspoons of the yolk mixture then sprinkle with some paprika.

7. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 38

Serves: 24 to 26

Prep time: 10 to 15 minutes

Different recipe.

LUCKY TIGER PRAWNS IN LEMON MAYO

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Try it… You’ll like it.

Ingredients

● Pepper & Salt as per to your taste

● About 1.5 tbsp low-fat mayonnaise

● 55g/2oz raw tiger prawns

● 1 tsp lemon juice

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please combine the lemon juice with mayonnaise, season & set to one side.

3. Now heat a wok or frying pan until hot with a little low cal spray.

4. Then add the prawns, season & cook for approx. 5 to 10 mins or until prawns turn pink & are cooked through.

5. Finally serve with the mayonnaise dip.

6. Congrats, we’ve finished making the recipe. Enjoy.

Serves: 1 to 2

Calories: 91

VINTAGE TASTY ALMOND CAPPUCCINO

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Old is gold…

Ingredients

● 5 tsp instant espresso powder

● 1/4 cup dry milk powder (Non fat)

● About 1.5 cups milk (Low fat)

● About 3/4 tsp almond extract

● 6 ounces ice cubes

● 1/3 cup spenda no calorie sweetener, granulated or sugar substitute of your choice

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Now in a blender, mix together espresso, milk powder, milk, splenda if using, & almond. Now process the mixture until smooth.

3. Finally add ice cubes & continue blending until smooth.

4. Congrats, we’ve finished making the recipe. Enjoy.

Servings: 4 to 5

Calories: 63

Magical…

MAJESTIC SALMON & EGG SANDWICH

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Probably the best recipe in the book.

Ingredients

● 1 Tbsp red onion, chopped finely

● 2 large egg whites (Beaten)

● a pinch of salt

● 1 oz smoked salmon

● 1 whole wheat English muffin, split & toasted

● About 1 tsp capers (Rinsed & chopped)

● 1 tomato (Sliced)

● About 3/4 tsp extra virgin olive oil

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Now in a small or medium skillet over medium heat, please heat some oil then adds onion & cook for around a minute or until onion softens.

3. Almost there. Only one small step remains to be done now.

4. Now add salt, egg whites & capers then stir for around 30 to 40 seconds or until egg whites are set.

5. Then make sure to stir constantly.

6. Finally layer eggs with smoked salmon to create a Sandwich. Go ahead and add tomato on top & serve. Enjoy!

7. Congrats, we’ve finished making the recipe. Enjoy.

Total Calorie Count: 219 calories

Prep: 10 to 15 minutes

Cook: 15 to 20 minutes

Serves: 1 to 3

Nostalgic feeling…

RICH AVOCADO TUNA SALAD (COOLEST WAY)

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Oh yeah…

Ingredients

● 2 tins high quality albacore tuna

● About 1.5 avocado

● 1/2 onion,

● About 1 lime (Chopped juice)

● 2.5 Tbsp cilantro (Or sub basil if you prefer)

● Some low sodium pepper & salt, to taste

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Now shred the tuna.

3. Next, please add all of the other ingredients & mix.

4. Congrats, we’ve finished making the recipe. Enjoy.

Iconic salad style.

GIFTED CRANBERRY PLUM GREEN SMOOTHIE

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Gifted taste. Make it quickly.

Ingredients

● About 2.5 plums (Pitted)

● 2 bananas (Peeled)

● About 3/4 cup fresh cranberries

● 6 ounces homemade hazelnut milk

● 1 small head of escarole lettuce

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please start by adding the liquid to your blender, followed by the soft fruit.

3. Almost there. Only one small step remains to be done now.

4. Then add the greens to your blender last.

5. Finally blend on high for 30 to 40 seconds or until the smoothie is creamy.

6. Congrats, we’ve finished making the recipe. Enjoy.

Nutritional Information

Calories: 384

Fat: 3g

Protein: 10g

Iron: 5.3mg

Carbohydrates: 93g

Fiber: 23.3g

Calcium: 26% RDA (Recommended Daily Allowance)

Vitamin A: 502% RDA

Vitamin C: 96% RDA

Smoothie time...

UNDISPUTED VANILLA CHIA OATMEAL

~

Undisputed…

Ingredients

● Stevia extract (10 drops)

● Erythritol (About 2.5 tablespoons)

● Almond milk (1 cup, unsweetened)

● Chia seeds (1/4 cup)

● Coconut flakes (1/3 cup, unsweetened)

● Vanilla (About 1.5 teaspoon, sugar free)

● Heavy whipping cream (1/2 cup)

● Coconut (1/4 cup, shredded, unsweetened)

● Almonds (1/3 cup, flaked)

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please place almond & coconut flakes in a pot & toast for 2 to 5 minutes until fragrant.

3. Now we will go ahead to next most important step of the recipe.

4. Now place toasted ingredients into a bowl along with chia seeds, erythritol & shredded coconut; mix together to combine.

5. Then top with milk & stir. You can use hot or cold milk based on your preference.

6. Finally add vanilla & stevia, stir & set aside for 5 to 10 minutes.

Servings: 2 to 4

Nutrition Facts (per serving)

Calories 356

Net Carbs 4g

Fats 30.2g

Protein 9.2 g

Fiber 10.3g

Greatness

WONDERFUL STICKY APPLE CUPS

~

Nothing is better than this.

Ingredients

● About 2.5 tablespoons sugar

● 1 small orange (Zest & juice)

● 1.5 teaspoon mixed spice

● About 90g dried dates (Roughly chopped)

● 2 medium apples (About 210g each)

● 80g ready-to-eat prunes (Roughly chopped)

● 0% Greek yogurt (To serve)

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please start by halving every apple through its circumference & then use a dessertspoon to dig out the core from both halves, ensuring to leave bowl-shaped hollows behind.

3. Now we will go ahead to next most important step of the recipe.

4. Now mix all the remaining ingredients except for the orange juice & fill the apples with the mixture.

5. Almost there. Only one small step remains to be done now.

6. Then put the apples into a microwavable dish & pour the orange juice on top.

7. Finally cover & cook on medium for about 5 to 10 minutes until soft. Cool for a few minutes before serving with yogurt.

8. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 154

Serves: 4 to 5

Prep time: 10 to 15 minutes

Cooking time: 5 to 10 minutes

So, how was it?

YUMMY FRIED ZUCCHINI & EGGS

~

Delicious, isn’t it?

Ingredients

● 205g/7oz courgettes/zucchini, chopped

● Low cal cooking spray

● About 1.5 garlic clove, crushed

● 1 tbsp chopped fresh basil

● 105g/3 ½ oz cherry tomatoes

● 1 free range egg

● Salt & pepper as per to your taste

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please cut the tomatoes into halves & gently sauté along with the courgettes & garlic in a little low cal spray for 5 to 10 minutes.

3. Now break the egg into the pan, season, cover & leave to cook for 2 to 5 minutes or until the egg is cooked as you like it.

4. Finally serve with the fresh basil sprinkled over.

5. Congrats, we’ve finished making the recipe. Enjoy.

Serves: 1 to 2

Calories: 192

Enigmatic…

UNIQUE VANILLA OATMEAL WAFFLE

~

Awesome stuff…

Ingredients

● 1 egg white

● About 1 tsp sugar

● 1 tsp cinnamon

● 26g regular or quick oatmeal, dry

● 1 tsp baking powder

● 1/4 cup (55g) unsweetened vanilla almond milk

● Non-stick cooking spray (Almost 1 second)

● 1 tbsp unsweetened applesauce

● 1/4 teaspoon vanilla

● Pinch of salt

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please to make the oats suitable as a flour substitute, take about 45g of dry oats & place in a blender or maybe food processor & grind until it is the consistency of flour.

3. Now we will go ahead to next most important step of the recipe.

4. Now scoop up 24g of the oat flour & place in a bowl. Freeze or refrigerate any left-over oat flour if you’d like.

5. Then put the rest of the dry ingredients in the bowl & set the bowl aside.

6. Then in a separate bowl add your egg white, vanilla, unsweetened vanilla almond milk, & applesauce & whisk together.

7. Now mix the wet & dry ingredients together nicely.

8. Spray your waffle iron with some non-stick cooking spray (for 1 second) & pour the batter out to cook.

9. Almost there. Only one small step remains to be done now.

10. Finally cook until golden. Serve immediately.

11. Eat it up. YUM!

12. Congrats, we’ve finished making the recipe. Enjoy.

Prep Time : 5 to 10 minutes

Cook Time : 10 to 15 minutes

Calories : 163

Classic taste.

SPORTY SPICY EASTERN SALAD

~

Right on track.

Ingredients

● Stevia to taste

● About 1.5 tablespoon thinly sliced serrano or other chile (Optional)

● 3/4 cup thinly sliced shallots

● 1/2 cup chopped cilantro leaves

● About 3.5 tablespoons minced lemongrass

● Low sodium salt

● 3/4 cup low sodium chicken stock (Preferably homemade)

● 1 cup thinly sliced green onions

● About 1/2 cup fish sauce (Optional)

● 1 1/2 pounds ground chicken or turkey

● 1/3 cup chopped mint leaves

● 1 head of butter lettuce or other green leaves

● 2/3 cup fresh lime juice

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please whisk together lime juice, fish sauce (optional – try low sodium version)..stevia & set aside.

3. Now we will go ahead to next most important step of the recipe.

4. Now warm chicken stock in a medium heavy-bottomed pot over medium or medium - high heat until simmering.

5. Then add ground chicken & simmer until cooked through.

6. As the chicken is cooking, stir occasionally to break up the meat. This should take 5 to 10 minutes.

7. Now add green onion, lemongrass & chiles, shallot, stirring to combine.

8. Continue cooking until shallots turn translucent, stirring occasionally (about 2 to 5 minutes).

9. Then remove from the heat & drain off any liquid in your pot.

10. I normally do this by clamping the lid on & then cracking it just a hair. I turn the whole pot over the sink & let the liquid drain out.

11. Almost there. Only one small step remains to be done now.

12. Stir in lime juice-fish sauce mixture, cilantro & mint.

13. Next, season to taste with low sodium salt (not much is needed if any).

14. Finally transfer mixture to a large bowl & serve beside a pile of lettuce leaves.

15. Using a slotted spoon, scoop on to the lettuce leaves & enjoy!

16. Congrats, we’ve finished making the recipe. Enjoy.

Oh yeah…

LEGENDARY CAULIFLOWER WITH SUJUK SAUSAGES

~

Another legendary recipe.

Ingredients

● 1/2 onion (Chopped)

● 1 green pepper (Chopped)

● About 2.5 Tbsp. olive oil

● 8 oz. sujuk sausages sliced (or red pastrami)

● 2 Tbsp. minced garlic

● 4 cups frozen cauliflower

● About 1.5 tsp. Cajun seasoning

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Now in a frying pan, sauté onion with olive oil for 2 to 5 minutes.

3. Now we will go ahead to next most important step of the recipe.

4. Then squeeze the liquid from chopped cauliflower & add it to the pan.

5. Sauté the cauliflower with onion 5 to 10 minutes.

6. Add in Cajun seasoning & mix.

7. Add in chopped sujuk sausages or pastrami & green peppers.

8. Finally toss & cook until about 5 to 10 minutes. Transfer to the plates. Serve.

Servings: 4 to 5

Total Time: 20 to 25 minutes

Nutrition Facts (per serving)

Calories 183

Fat 10,23g

Carbs 9,42g

Fiber 2,67g

Protein 13g

There you go…

LEGENDARY THAI CURRY CASHEWS

~

Believe me…

Ingredients

● About 1.5 tablespoon coconut sugar

● 1 tablespoon yellow curry powder

● About 2.5 cups raw unsalted cashews

● Sea salt

● 2.5 tablespoons coconut oil (Melted)

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please start by preheating the oven to about 340 to 350 degrees F then proceed to use a parchment paper to line a baking sheet.

3. Now we will go ahead to next most important step of the recipe.

4. Now place the coconut oil & the cashews into a medium or large bowl & then toss the cashews evenly.

5. Then sprinkle some coconut sugar & curry powder onto the bowl containing cashews & then toss until they are evenly covered.

6. Then form a single layer by spreading the prepared cashews onto the baking sheet (lined with parchment paper) & then sprinkle sea salt generously. Next, bake for around 10 to 15 minutes.

7. Almost there. Only one small step remains to be done now.

8. Stir & then continue cooking until they are toasted & golden brown.

9. Finally ensure to allow to cool completely before serving.

10. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 184

Serves: 10

Prep time: 10 to 15 minutes

Cooking time: 10 to 15 minutes

Simple one…

FANTASTIC MELON FRUIT CUP

~

Oh this one is fantastic.

Ingredients

● 45g/1.5 oz raspberries

● 1/4 melon flesh (Cubed)

● Pinch brown sugar

● About 2.5 tbsp orange juice

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please gently combine all the ingredients together & serve in a cup.

3. Congrats, we’ve finished making the recipe. Enjoy.

Serves: 1 to 2

Calories: 81

What’re you waiting for?

PERFECT VEGETABLE TOFU STIR FRY

~

Perfect..

Ingredients

• 1 tsp rice vinegar

• 1 cup fresh snow peas, stems trimmed & cut diagonally in half

• About 2.5 tsp cornstarch

• 2 carrots, thinly sliced on the diagonal (In Chinese cooking, vegetables are always sliced on the diagonal)

• 3 large garlic cloves (Minced)

• About 1 1/2 cups shiitake mushroom caps, sliced & stemmed

• 1 tsp fresh ginger (Minced)

• 1/4 cup low sodium soy sauce

• 2 pinches flaked chili peppers

• 1 tsp Hoisin sauce

• 2 tsp canola oil

• About 2 green onions, thinly sliced on the diagonal

• About 3.5 tsp water

• 1 package of extra-firm tofu

• 2 tsp sesame oil

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Now in small bowl, whisk low sodium soy sauce, rice vinegar, cornstarch, Hoisin sauce, & water.

3. Set aside.

4. Pat the tofu dry with a clean towel & cut into about 3/4” cubes.

5. Now we will go ahead to next most important step of the recipe.

6. Now heat half the canola oil in a large wok on medium high heat.

7. Stir-fry tofu until golden & transfer to plate.

8. Heat remaining oil in wok

9. Then stir-fry garlic, ginger, & hot pepper flakes for about 30 to 40 seconds. Add mushrooms & carrots & stir-fry for about 2 to 5 minute.

10. Add about 1 tsp water & cover, steaming until the carrots are tender.

11. Then add snow peas, tofu & soy sauce mixture, bring to a boil & continue to stir until thickened & all the vegetables are tender.

12. Almost there. Only one small step remains to be done now.

13. Then stir in green onions & sesame oil.

14. Finally stir-fry for another few minutes, until green onions are hot & starting to soften, & serve.

15. Congrats, we’ve finished making the recipe. Enjoy.

Servings- 4 to 6

Calories- 228

Legend overload…

YUMMY WAFFLE RASPBERRY SANDWICH

~

Make it quickly

Ingredients

● About 2.5 round waffles

● 2/3 cup frozen raspberries

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please toast 2 waffles

3. Almost there. Only one small step remains to be done now.

4. Now defrost a handful of frozen raspberries.

5. Finally Sandwich the raspberries between the 2 waffles & enjoy!

6. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 457

Servings: 1 to 2

Prep time: 10 to 15 minutes

Cooking time: 5 to 10 minutes

Perhaps the best one in the book.

ELIXIR EGG IN A BLANKET

~

Philosopher stone…

Ingredients

● 34 cal.

● Non-stick cooking spray (1 second)

● 2 cal.

● 17g mushroom – thinly sliced

● 4 cal.

● 3 cal.

● 1/2 tsp garlic powder

● 72 cal.

● 1 large egg (50g)

● 5 cal.

● 1/4 tsp paprika

● 24g prosciutto

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please spray 1 cup in a standard muffin tin with non-stick cooking spray (for 1 second).

3. Now we will go ahead to next most important step of the recipe.

4. Now line the inside of the muffin cup with the prosciutto slice(s).

5. Now lay the thinly sliced mushrooms on the bottom of your muffin cup & sprinkle the garlic powder on top.

6. Then crack the egg on top of the mushrooms & finish off with a dusting of paprika.

7. Next, please bake for about 10 to 15 minutes at about 170 to 180o C or until the eggs are cooked to your preference.

8. Almost there. Only one small thing remains to be done now.

9. Finally allow the egg parcel to cool slightly before removing it from the muffin tin.

10. Devour!

11. Congrats, we’ve finished making the recipe. Enjoy.

Prep Time: 10 to 15 minutes

Cook Time: 10 to 15 minutes (depending on how you like your eggs)

Calories: 121

Simple one from the list.

WONDERFUL SAUSAGE OMELET PIE (MAHÓN KALE)

~

If you want to make something for party.

Ingredients

● 2 1/2 cup mushrooms (Chopped)

● 3 chicken sausages

● About 2.5 tsp. hot sauce

● 3 cups raw chopped Kale leaves

● About 1.5 Tbsp. garlic powder

● Pepper & salt to taste

● 1/2 tsp. black pepper & celery seed

● 1 1/2 cup Mahón cheese (or Cheddar)

● 11 eggs

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please preheat oven to about 400 to 410 F.

3. Now we will go ahead to next most important step of the recipe.

4. Then chop up your sausage & mushroom thin & place them in a cast iron skillet. Cook on a medium-high heat for 2 to 5 minutes.

5. Now while the sausages are cooking, chop your spinach up. Add in a skillet the mushrooms & spinach.

6. In a meanwhile, in a medium bowl mix eggs with hot sauce, black pepper & celery seed, & spices. Scramble them well.

7. Then mix your spinach, sausages, & mushrooms so that the spinach can wilt fully.

8. Add salt & pepper to taste.

9. Then add the cheese to the top.

10. Pour your eggs over the mixture & mix everything well.

11. Stir the mixture for a few seconds, & then put your cast iron skillet in the oven. Bake for 10-12 minutes, & then broil the top for 2 to 5 minutes.

12. Finally let cool for a while, cut into 8 slices & serve hot.

Servings: 8

Cooking Times: 25 to 30 minutes

Nutrition Facts (per serving)

Calories 264

Fat 17,73g

Carbs 7,63g

Fiber 0,94g

Protein 19,36g

Jumpstart your taste. ?

LEGENDARY CHEESE & EGG WRAP

~

Egg wraps are just yummy.

Ingredients

● 1.5 teaspoon chili powder

● 1 dash salt

● About 2 1/4 corn tortillas

● 1 dash pepper

● 2 or may be 3 medium eggs

● 3oz. cheddar cheese (Shredded)

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please scramble eggs in a pan with pepper & salt.

3. Almost there. Only one small step remains to be done now.

4. Now add shredded cheese when the egg is almost cooked & cover, or stir until slightly melted.

5. Finally put the above ingredients from the pan into a tortilla. Add chili powder.

6. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 335

Serves: 2 to 3

Prep time: 5 to 10 minutes

Cooking time: 10 to 15 minutes

Next level.

CLOUD ORZO SALAD

~

Refreshing one..

Ingredients

• Squeeze of fresh lemon juice

• About 1 tsp sea salt (To taste)

• 1/4 flat leaf parsley (Chopped)

• 2 tsp extra-virgin olive oil

• 1 cup frozen green peas (Thawed)

• 1 garlic clove (Minced)

• 3/4 cup feta cheese (Crumbled)

• About 1/2 tsp. black pepper (Or may be as per to your taste)

• 3 tsp balsamic vinegar

• 3 cups hot cooked orzo (Cook by boiling in salted water until al dente, drain & set aside)

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please in a large bowl, combine all the ingredients, & mix well.

3. Almost there. Only one small step remains to be done now.

4. Now cover & chill for one hour.

5. Finally serve & enjoy!

6. Congrats, we’ve finished making the recipe. Enjoy.

Servings: 6 to 7

Calories- 217

Live your life…

RICH CHIA CHOCOLATE PUDDING

~

Rich taste.

Ingredients

● 2.5 tablespoons of cocoa powder

● About 3 1/3 tablespoons chia seeds

● 1 cup cold milk

● 1.5 teaspoon of vanilla extract

● About 5 1/2 large Medjool dates (Pitted)

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please simply place the ingredients in a mixer & blend until smooth.

3. Now serve them with raspberries, chocolate shavings, or maybe some nuts.

4. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 193

Servings: 4 to 5

Prep time: 5 to 10 minutes

Always kept wondering how it was made… One day I sat beside my chef and got it.

LOVELY VEGAN ICE CREAM

~

Nothing like a lovely ice cream…

Ingredients

● 3.5 tablespoons dairy-free chocolate chips

● 1/2 cup unsweetened almond milk, freeze 1/4 in ice cube trays

● About 2.5 cups cherries (Frozen)

● 1/2 frozen banana (Peeled & halved)

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please wash, dry the cherries, & remove all the pits.

3. Almost there. Only one small step remains to be done now.

4. Now place the frozen cherries, banana, the almond-milk ice cubes & 1/4 cup almond milk in a food processor & process until smooth.

5. Finally stir in chocolate chips & enjoy immediately.

6. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 122

Servings: 1 to 2

Prep time: 10 to 15 minutes

Ice cream..Undisputed…

CUTE COURGETTI SPAGHETTI & TASTY SAUCE

~

Amazing taste…

Ingredients

● 1 heaped teaspoon maze paste

● 35g goat’s cheese (Cubed or crumbled)

● About 3.5 tablespoons water

● 1 teaspoon tomato puree

● 4.5 large black olives

● About 1.5 spring onion (Trimmed & sliced)

● 55g ready-to-eat lentils

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please dry fry the tomato puree, spring onion, & maze paste in a small pan for 2 to 5 minutes.

3. Almost there. Only one small step remains to be done now.

4. Now add the lentils & water & simmer for 2 to 5 more minutes.

5. Finally, add the cheese & melt in for as long as you want.

6. Serve with courgette spaghetti.

7. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 212

Servings: 1 to 2

Prep time: 5 to 10 minutes

Cooking time: 5 to 10 minutes

Iconic one…

FANTASTIC CARROT COLESLAW

~

Revolutionary one..

Ingredients:

● 1.5 teaspoon black pepper

● 1 tablespoon parsley

● 2 1/4 tablespoons red wine vinegar

● About 2.5 tablespoons honey dijon mustard

● 9 oz of grated carrot (260 grams)

● About 2 tablespoons brown mustard (Spicy)

Directions:

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please add all ingredients in a bowl & mix.

3. Serve.

4. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 40

Servings: 4 to 5

Prep time: 2 to 5 minutes

Happiness…

DILIGENT SPANISH STYLE STIR FRY

~

What do you think?

Ingredients

● 245 g sundried tomato pasta sauce

● 2.5 tablespoons olive oil

● 4 garlic cloves (Chopped)

● About 415g tin chickpeas (Drained & rinsed)

● 510g bag new potatoes

● About 1.5 onion (Chopped)

● 240g bag of kale

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please preheat the oven to about 200 to 210 degrees C.

3. Now we will go ahead to next most important step of the recipe.

4. Now please boil the potatoes in salted water until they’re tender. Drain & put in a roasting tin.

5. Crush slightly with a fork & drizzle with olive oil. Roast until crispy.

6. Almost there. Only one small step remains to be done now.

7. Then fry the onion & garlic & fry for 2 to 5 minutes, then add the chickpeas & fry for 2 to 5 minutes.

8. Finally blanch the kale in boiling water for 10 to 20 seconds, drain, & add to the wok with the pasta sauce & heat for 2 to 5 minutes. Season & serve with potatoes.

9. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 353

Servings: 2 to 3

Prep time: 10 to 15 minutes

Cooking time: 15 to 20 minutes

Stylish..

AWESOME NOODLE SOUP

~

Awesomeness overload…

Ingredients

● 2.5 cloves garlic

● 2 tablespoons rice vinegar

● About 1.5 teaspoon sriracha

● 1 cup snap peas

● 4.5 cups organic vegetable broth

● 15 to 20 oz. shirataki noodles

● A pinch of stevia

● About 1.5 tablespoon tamari

● 1 cup cabbage (Chopped)

● 1.5 teaspoon ginger

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please thoroughly rinse the noodles under running water while moving around to remove any package liquid.

3. Almost there. Only one small step remains to be done now.

4. Now add vegetable broth to a pot & add the remaining ingredients all at once. Simmer for about 10 to 15 minutes. Adjust seasoning to taste.

5. Finally garnish with fresh cilantro or Thai basil.

6. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 31

Servings: 3 to 4

Prep time: 5 to 10 minutes

Cooking time: 15 to 20 minutes

Lazy crazy…

LEGENDARY STICKY CINNAMON FIGS

~

Try it…

Ingredients

● Greek yogurt to serve

● About 4.5 tablespoons clear honey

● 8 ripe figs

● I handful shelled pistachio nuts or almonds

● Large knob of butter

● About 1.5 teaspoon ground cinnamon or mixed spice

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please start by heating a grill to medium-high heat then on the top of each fig, cut a deep cross then ease the top apart like a flower.

3. Now we will go ahead to next most important step of the recipe.

4. Now place the figs inside a baking dish & then proceed to drop a tiny piece of butter at the center of every fig.

5. Then drizzle the honey over the fig, then sprinkle with nuts & spice.

6. Almost there. Only one small step remains to be done now.

7. Finally grill for 5 to 10 minutes until the figs are softened while the honey & the butter have made a sticky sauce at the bottom of your dish.

8. Serve while warm with dollops of yoghurt

9. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 166 calories

Servings: 4 to 5

Prep time: 5 to 10 minutes

Cooking time: 5 to 10 minutes

I bet you’ll find it amazing…

LEGENDARY FOIL WRAPPED VEGETABLES

~

You can make this one.. Only 10 minutes...

Ingredients

● 1.5 cup chopped zucchini/courgette chunks

● 2 tablespoons parmesan cheese (Grated)

● About 1.5 cup cherry tomatoes

● 1 cup chopped green or yellow pepper

● 1 1/4 cup chopped red pepper chunks

● 1/4 cup zesty Italian salad dressing (Reduced fat)

● About 1.5 cup whole button mushrooms

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please preheat grill to medium-high heat & toss vegetables & tomatoes with Italian dressing.

3. Now we will go ahead to next most important step of the recipe.

4. Now place the vegetables at the center of some strong foil & bring up the sides.

5. Next, double fold the top & ends making sure to leave some space for the circulation of heat in the packet.

6. Almost there. Only one small step remains to be done now.

7. Then cut slits in the foil to release steam & then grill for about 10 to 15 minutes, turning after every 3 minutes.

8. Finally open the packet & top the vegetables with parmesan cheese.

9. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 35

Servings: 6 to 7

Prep time: 5 to 10 minutes

Cooking time: 10 to 15 minutes

LEGENDARY STRAWBERRY BANANA SMOOTHIE

~

One more smoothie…

Ingredients

● 3 large strawberries

● 2/3 cup nonfat yogurt

● About 1.5 large banana

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please slice the bananas & strawberries.

3. Now add all the ingredients into the blender & blend until you achieve your desired consistency.

4. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 79 calories

Servings: 2 to 3

Prep time: 5 to 10 minutes

Just five to six minutes is all you need to make this smoothie.

LEGENDARY AVOCADO BEAN WRAP

~

Legendary style…

Ingredients

● 3/4 teaspoon ground cumin

● About 2 avocados (Ripe)

● 2.5 teaspoons olive oil

● 4 whole-wheat wraps

● About 1 cup salsa (Fresh)

● ½ head romaine lettuce

● For serving (Lime wedges)

● 1 cup cilantro (Fresh)

● 1 can black beans (Low-sodium)

● 2 carrots (Medium size)

● 1.5 bell pepper (Red)

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please cut 1 avocado into ½ inch pieces.

3. Then mash the remaining avocado in a small or may be a medium bowl with ¼ cup salsa.

4. Cover & set aside.

5. Now we will go ahead to next most important step of the recipe.

6. Now heat the oil in a medium or may be a large skillet over medium-high heat. Add the pepper & carrots & cook, stirring occasionally, until just tender; this should take about 2 to 5 minutes.

7. Then stir in the cumin & cook for about 2 minutes.

8. Now add the remaining ¾ cup salsa & beans & cook until they are heated through. Remove from heat, add in chopped cilantro & avocado, & stir.

9. Almost there. Only one small step remains to be done now.

10. Finally spread the avocado-salsa mixture over each wrap. Divide the bean mixture & lettuce among the wraps & then roll up.

11. Serve with lime wedges.

12. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 420

Servings: 4 to 6

Prep time: 10 to 15 minutes

Cooking time: 5 to 10 minutes

I eat this one a lot…

LEGENDARY CHOCOLATE CHIP BREAKFAST COOKIES

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Choco chip.. Name says it all.

Ingredients

● 3/4 teaspoon pure vanilla extract

● 1 tablespoon of sugar or a pinch of stevia

● About 3/4 cup applesauce or mashed bananas

● 1/4 cup cashew butter

● About 2.5 tablespoons dried raspberries (Frozen)

● 1/2 cup rolled oats

● 3 tablespoons mini chocolate chips

● About 1/2 teaspoon salt as per your taste

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please preheat the oven to about 350 to 360 degrees F.

3. Now we will go ahead to next most important step of the recipe.

4. Now in a blender or a food processor, process the bananas or the applesauce with the nut butter until well combined.

5. Almost there. Only one small step remains to be done now.

6. Then add all the remaining ingredients & process.

7. Shape into cookies using a mini cookie scoop & bake on a greased cookie sheet for about 10 to 15 minutes.

8. Finally let them cool before removing from the sheet.

9. Congrats, we’ve finished making the recipe. Enjoy.

Calories per cookie: 32

Serves: 10 to 12 cookies

Prep time: 5 to 10 minutes

Cooking time: 15 to 20 minutes

There you go…

LEGENDARY GRILLED DARK CHOCOLATE SANDWICH

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Chocolate sandwich.. Grilled one!! ☺

Ingredients

● 2 tablespoons chopped toasted hazelnuts

● About 2 tablespoons butter (Softened)

● 3 tablespoons bittersweet or semi-sweet chocolate chips

● 8 slices thin whole-wheat bread

● About 1/2 cup fat-free evaporated milk

● 3/5 ounces of bittersweet chocolate, finely chopped

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please heat the evaporated milk until just boiling. Add chocolate & let it stand for a minute before whisking & letting it cool slightly.

3. Almost there. Only one small step remains to be done now.

4. Next spread the butter on one side of each slice of bread. Then proceed to divide the chocolate on the side that is not buttered (for 4 slices) ensuring to leave a little border.

5. Then proceed to press the chocolate chips as well as the nuts into the chocolate. & then cover using the remaining slices of bread with the buttered side up then press slightly.

6. Then cook the Sandwich in a large nonstick skillet over medium high heat for 2 to 5 minutes. Turnover & press with a spatula.

7. Finally Cook until it browns nicely & the chocolate is barely melted.

8. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 169

Serves: 8 to 9

Prep time: 10 to 15 minutes

Cooking time: 15 to 20 minutes

All right.. Who wants to make this one…

LEGENDARY FRENCH TOAST WITH STRAWBERRIES

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Oh yeah…

Ingredients

● 1.5 teaspoon nutmeg

● 1 teaspoon cinnamon

● 2 large eggs

● 2.5 tablespoons vegetable oil

● 1 teaspoon ginger

● About 3/4 cup sliced strawberries

● 2 tablespoons powdered sugar

● About 4 large or thick slices whole wheat bread

● About 2 1/2 tablespoons honey

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please heat 1 tablespoon of oil in a small frying pan over medium heat.

3. Now we will go ahead to next most important step of the recipe.

4. Now beat eggs with spices & then pour the egg mixture into a small plate ensuring that the mixture covers the bottom.

5. Next, please dip each slice of bread into the mixture making sure that the egg mixture covers the bread on both the sides.

6. Cook both sides evenly, about 5 to 10 minutes on every side.

7. Then repeat with the remaining bread.

8. Almost there. Only one small step remains to be done now.

9. Now top with 1/4 cup sliced strawberries.

10. Finally drizzle a tablespoon of honey on each serving & then sprinkle a tablespoon of brown sugar on each serving.

11. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 471

Servings: 2 to 3

Prep time: 5 to 10 minutes

Cooking time: 10 to 15 minutes

Nostalgic feeling.

LUCKY SWEET POTATO & ASPARAGUS SALAD

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Salad again..

Ingredients

● 1.5 lime (Quartered)

● 1 small cucumber, cut into sticks

● About 2.5 small red chilies (Finely sliced)

● 2 little gem lettuce, leaves separated

● 2.5 tablespoons lemon grass (Finely sliced)

● 1 carrot, cut into ribbons

● Handful of fresh coriander leaves

● 1 teaspoon vegetable oil

● About 1.5 sweet potatos

● Bunch of asparagus

● 1 teaspoon sesame oil

● Handful mint leaves

● 3 tablespoons lime juice

● 1.5 small red onion (Thinly sliced)

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please over medium-high heat, heat oil in a non-stick frying pan. Add the sweet potato & fry for 5 to 10 minutes.

3. Almost there. Only one small step remains to be done now.

4. Now add the onions, lemongrass, chilies, & asparagus & fry for 2 to 5 more minutes before removing from the heat.

5. Then combine fish sauce, sesame oil, lime juice in a jar, & shake to mix.

6. Finally stir together the coriander, mint, carrot, lettuce, cucumber & the cooked mix. Drizzle over the dressing & serve with lime wedges.

7. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 184

Servings: 4 to 5

Prep time: 5 to 10 minutes

Cooking time: 10 to 15 minutes

Impressive one…

LEGENDARY TEA SCENTED MANDARINS

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I wasn’t thinking about it, until I made it yesterday.

Ingredients

● 2 tablespoons honey

● About 2/3 cup hot black tea

● 2.5 cups m&arin orange segments

● Pinch of ground cardamom

Directions

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please place orange segments in a small or medium bowl.

3. Now pour tea over them, drizzle with honey & sprinkle with cardamom.

4. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 66

Servings: 4 to 5

Prep time: 5 to 10 minutes

Cooking time: 10 to 15 minutes

I’ll really appreciate if you make it.

LEGENDARY BANGERS & BEAN MASH

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Try it once. Trust me you’ll like it.

Ingredients:

● 1.5 teaspoon balsamic vinegar

● 2 vegetarian sausages

● Salt

● About 1.5 crushed garlic clove

● 30g sliced onions

● 55ml skimmed milk

● About 1/8 knorr gravy pot

● 100ml boiling water

● 2 teaspoons chives

● 135g butter beans (drained weight)

Directions:

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please bake the vegetarian sausages, & then cook the sliced onions in 1 tablespoon water for about 5 to 10 minutes.

3. Add the vinegar & cook for 2 to 5 more minutes.

4. Now we will go ahead to next most important step of the recipe.

5. Now in the meantime, pour the milk into a pan, add the garlic clove, & warm gently.

6. Add butter beans & salt, & then using a stick blender, mash the beans.

7. Almost there. Only one small step remains to be done now.

8. Then remove the onions from the pan & add 110 ml boiling water & the Knorr Gravy pot; whisk until smooth.

9. Now serve the bean mash with 2 tablespoons of chives topped with onion, sausages & gravy.

10. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 250

Servings: 1 to 2

Prep time: 5 to 10 minutes

Cook time: 10 to 15 minutes

A different recipe..

LEGENDARY BANANA BLAST

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Banana blast it all you need…

Ingredients:

● 1.5 teaspoon brown sugar (Light)

● About 1 scoop vanilla soy protein (Powder)

● 1 banana (Medium size)

● 1.5 teaspoon vanilla (Extract)

● 1 cup milk (1% fat)

Directions:

1. To make this recipe, please make sure that you have all the ingredients ready for use.

2. Please put all the ingredients in a mixture & add some ice cubes.

3. Then blend until it is smooth.

4. Drink it immediately or may be store it for less than 48 hours in the refrigerator.

5. Enjoy

6. Congrats, we’ve finished making the recipe. Enjoy.

Calories per serving: 203

Servings: 2 to 4

Prep time: 2 to 5 minutes

I hope you’ll like it. ☺

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