challenge fat loss: a recipe for success...welcome welcome to challenge fat loss: a recipe for...

Challenge Fat Loss:A Recipe for Success

Lindsaybeale.com

http://Lindsaybeale.com

Medical Disclaimer

Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.

Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.

Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.

© Copyright 2017 Lindsay Beale and it’s licensors

All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).

Drinks

Thick & creamy cherry, strawberry & avocado smoothie 1

Watermelon & cucumber cooler 2

Strawberry, rhubarb & almond smoothie 3

Snacks & treats

Chestnut chocolate bars 4

Creamy strawberry & coconut bars 5

Crunchy sesame bars 6

Breakfast

Apple, berry, & cinnamon oat bake 7

Chicken & black bean frittata 8

Creamy omelette veg bake 9

Lunch

Beef & broccoli stir fry 10

Nourishing chicken & vegetable soup 11

Thai turkey meatballs 12

Dinner

Chicken, squash & lentil curry 13

Spicy orange sticky chicken 14

Fragrant mutton curry 15

Contents

Welcome

Welcome to Challenge Fat Loss: A Recipe for Success.

This book will be your bible over the

coming weeks! In case you didn’t know,

nutrition will count for about 80% of

your results. That’s right 80%!

Over the past ten years, I have evolved and developed

CFL and have helped 100’s of people shed stones and

inches and feel better about themselves. If you are

overweight, chances are you will suffer from various

health related illnesses, such as high blood pressure,

heart disease, type 2 diabetes, digestive and bowel

issues, as well as skin complaints.

Choosing foods that are ‘near to nature’, natural and

unprocessed can help combat most symptoms and

indeed I have many clients who have lost several stones and reversed type 2 diabetes, in

some cases coming off of ALL medications.

Nutrition and activity are enormously important in keeping your body in tip-top condition

and I don’t mean you have to work out like an athlete, but walking and some light physical

exercise is a certainty to making BIG gains in health and fitness. When you feel fitter, you

automatically make better choices in the food you choose, buy, cook and eat.

Great food can be the start of a new you. A definite recipe for your success.

Let’s get started!

Lindsay

Below I have included the key principles that work for nutrition for health and fat loss. If

anything you read, see or hear deviates from any of the six principles below, chances are

you can dismiss it immediately as a short term fad diet. This is a way of eating that will

enable you to achieve both fast and permanent results in a way that is 100% sustainable.

You see this change has to be permanent so it has to be both straightforward and above all

enjoyable. The good news is that my recipe book will show you how quick, easy and tasty

eating this way is.

Follow these principles

and you will get results...

1. Eating fewer calories than you burn (calorie deficit)

2. Eat more vegetables and fruits because they are rich in

antioxidants and micro-nutrients (vitamins and minerals)

3. Eat plenty of protein for repair and maintenance

of lean tissue, and to keep you feeling full (protein satisfies

the appetite more than any other macronutrient)

4. Eat enough healthy fats from oily fish, nuts, avocados,

coconut and olive oils (healthy fats are an essential part

of a balanced diet)

5. Drink plenty of water to naturally detoxify the body,

keeping the brain and body hydrated so it can function

properly (green and herbal teas count towards this

water intake)

6. Limit processed foods and artificial sweeteners

and preservatives

Now go and learn, cook, and experience the benefits that

my recipes have to offer – enjoy!

Client success

Being 49 and fearing being 50 and fat and unhealthy I knew I had to do something to help

myself. Both my parents had major health issues in their 50’s and I was terrified I would end

up the same. Having spent all my adult life not just overweight but obese, and I mean all my

adult life, even from a teenager I was overweight and constantly on a diet, trying all the fads

there were, yoyo dieting became a way of life but all I got was fatter and I had an unhealthy

attitude towards food and eating. The thing with me is that it wasn’t just to eat but to deal

with emotions, traumatic life experiences as a child had a major impact on what, and why I

ate what I did. Outside people thought I was happy, and full of life but on the inside I hated

myself, how I looked and how I felt.

Finally at the age of 50 I met Lindsay Beale and CFL

challenges, what a transformation, for the first time in

my life I felt in control of my body and what I put into

it, I love cooking and am passionate about good food,

whereas before, diets and slimming groups all that

seemed to take that passion away from me, Lindsay

really encourages cooking, experimenting, and above

all enjoying every mouthful – even the chocolate. Not

once am I made to feel guilty or bad!!! I have learned

about real nutrition and the benefits of good food has

on my wellbeing.

For me this has been such a journey, I have gained

so much confidence and for me a wonderful, caring

therapy, dealing with issues from childhood and realising I am a good person who deserves

the very best and that means giving myself permission to look after myself. The support of

the group is like no other I have experienced, there is no competition with each other, only

kindness, support and encouragement. Lindsay is there every step of the way, and no matter

how we feel will coach, teach and nurture us to be the best we can.

I am now the lightest, slimmest and fittest I have been for a long, long time.

Thank you for being the most amazing person who I really think has changed my life

Marie xxx

A routine blood test resulted in me being told I

was a borderline diabetic and weight was an issue.

I was devastated. I had previously tried all the

household slimming groups only to put all the

weight back on plus! I had heard about Lindsay’s

fat loss group and so gave it a try. At this point

I also suffered with migraine and was on daily

medication as well as prescribed meds to take

when I had an attack. I didn’t like going out and

was uneasy about my size.

Within 10 months the weight loss was dramatic;

losing weight was easy using Lindsay’s tools of

combining a healthy diet and exercise, in 12

months I was 4 stone lighter, my skin was clearer

(I also suffer with roseatia) and I felt absolutely

fabulous! I became more confident about going

out again.

My husband noticed a huge change in my

wellbeing for the better. The migraines became less

frequent and I came off of the medication. I was

given the all clear by the doctor as my blood sugar

levels had become normal.

I am almost 3 years down the line now and

maintaining the weight loss without a problem.

My relationship with food has changed as I am

now accountable for what goes into my body. I still

have treats but find my treat choices have changed

and more often without thinking about it I choose food more wisely because it tastes

different now I enjoy all the good stuff and don’t bother with all the beige! I love the way I

look now and love the fact it isn’t hard to maintain. I actually love me now as at the start I

didn’t care for me much at all.

Thankyou Lindsay for all your help during the good and bad times. I have found a new lease

of life since I started the CFL courses and I don’t believe I want to change back to my old

habits. I love me.

Jo Burdett

Get in touch

Lindsay Beale

Lindsaybeale.com

E-mail [email protected]

www.facebook.com/lindsaybealefitness

https://twitter.com/@linnymbeale

https://www.instagram.com/linnymaryb


https://twitter.com/@linnymbeale

https://www.instagram.com/linnymaryb

visit www.amykenyon.com tel 0151 3241 555

50g frozen avocado (or use fresh

plus 2 ice cubes)

30g vanilla or strawberry flavour

whey or rice protein powder

(optional)

170ml chilled coconut water or

cold water

60g ripe cherries, pitted

80g ripe strawberries, hulled

7g flaxseed

SERVES 1

PER SERVING:

326 Calories

27g Carbs

23g Protein

14g Fat

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

Add a drop more coconut water / cold water if required, to achieve desired consistency. Serve.

Consume immediately.

Thick & creamy cherry, strawberry & avocado smoothie

1DRINKSLindsaybeale.com E-mail [email protected]


visit www.amykenyon.com tel 0151 3241 555 DRINKS

60g cucumber

120g fresh watermelon

juice of 2 a lime

10-12 ice cubes

SERVES 1

PER SERVING:

56 Calories

13g Carbs

1g Protein

0g Fat

Place all of the ingredients except the lime juice in a blender and blend well.

Pour the mixture into a glass. Top with the lime juice. Serve.


Watermelon & cucumber cooler



visit www.amykenyon.com tel 0151 3241 555 DRINKS

60g fresh strawberries, hulled

60g cooked rhubarb (use tinned,

drained rhubarb if preferred)

10g almonds

150ml unsweetened almond milk

30ml coconut milk

1 tsp ground ginger

1 tsp vanilla extract

30g vanilla flavour whey or rice

protein powder (optional)

2 ice cubes

SERVES 1

PER SERVING:

285 Calories

14g Carbs

28g Protein

13g Fat

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


Strawberry, rhubarb & almond smoothie



100g creamed coconut

100g chestnut purée

10g cocoa powder

25g chocolate flavour whey or rice

protein powder (optional)

30g macadamia or cashew nuts,

roughly chopped

MAKES 6 BARS

Line the base of a square tin with baking paper.

Place all of the ingredients in a large bowl, except for the macadamia / cashew nuts.

Mix thoroughly into a thick paste. Add the nuts and stir well.

Pour the mixture into the tin. Use a spatula to shape the mixture into a square, approximately 15mm thick.

Refrigerate for 1 hour or until firm. Cut into 6 pieces.

Store any leftovers in an airtight container

and refrigerate for up to 4 days.

PER BAR:

112 Calories

5g Carbs

5g Protein

8g Fat

Chestnut chocolate bars

12 4SNACKS & TREATSLindsaybeale.com E-mail [email protected]


100g fresh strawberries, hulled

60g desiccated coconut

70g coconut cream

55g coconut oil, melted

35g oats (use gluten free if

preferred)

60g vanilla flavour whey or rice

protein powder (or replace with

30g additional oats and sweetener

to taste)

for the topping:

30g dark chocolate (minimum

70% cocoa)

5g coconut oil

MAKES 10 BARS

Take half of the mixture and place it in the centre of the baking paper. Using a spatula, shape the mixture into a long, thin rectangle. Neaten up the sides to give them a straight edge. Repeat with the remaining mixture.

Place a shallow basin of boiling water over a medium heat. Place the dark chocolate and 5g coconut oil in a heatproof bowl and carefully place in the shallow water. Stir until melted. Using oven gloves, remove the bowl from the water and allow to stand for 10 minutes.

Spoon the chocolate over the bars. Refrigerate the bars until the chocolate has set. Cut into 10 bars. Serve.



Mash the strawberries in a bowl. Add the remaining ingredients (except for the topping ingredients) and stir until thoroughly combined. Refrigerate for 30 minutes or until firm.

Place a large rectangular sheet of baking paper onto an oven tray. Divide the mixture into two.

Creamy strawberry

& coconut bars

PER BAR:

196 Calories

6g Carbs

7g Protein

16g Fat

5SNACKS & TREATSLindsaybeale.com E-mail [email protected]


60g buckwheat groats

70g dried chopped dates

200ml warm water

90g peanut butter (or use nut butter

of your choice)

30g salted peanuts, chopped

2 tbsps sesame seeds

3 tsps cold water

MAKES 6 BARS

Meanwhile, place the dates in a bowl and cover with the warm water. Stir well and soak for 5 minutes, until soft.

Add the buckwheat, peanut butter and peanuts. Stir well to combine. If the mixture is a little dry add a small amount of cold water until the mixture combines but is not too sticky.

Place a large sheet of cling film over a chopping board. Spoon the mixture in a line down the centre of the cling film. Wrap the cling film around the mixture and press the mixture gently to make it compact. Unwrap the cling film and shape the mixture into a long rectangular bar.

Top with the sesame seeds and press them gently into the bar. Cut into 6 pieces. Refrigerate for 30 minutes or until firm.



PER BAR:

204 Calories

17g Carbs

7g Protein

12g Fat

Crunchy sesame bars

Preheat oven to 160˚C / 325˚F. Pour the buckwheat onto an oven tray and shake gently to distribute in an even layer. Bake for 10 minutes, then shake the tray gently and bake for a further 5 minutes or until the buckwheat is lightly toasted. Allow to cool for 5 minutes.

6Lindsaybeale.com E-mail [email protected] SNACKS & TREATS


Serving suggestion:

Stir 15g of flavoured protein powder into 100g of Greek yoghurt (per person) and serve.

200g oats (use gluten free if

preferred)

15g stevia (or use sweetener of your

choice)

2 tsp baking powder

50g raisins

7g ground cinnamon

1 apple, core removed and chopped

20g coconut oil, melted and left to

cool plus a little extra to grease tins

200ml unsweetened almond milk

(or use milk of your choice)

1 tsp vanilla extract

1 egg

90g blueberries (fresh or frozen)

30g honey (or use sweetener of

your choice)

SERVES 8

PER SERVING:

174 Calories

26g Carbs

4g Protein

6g Fat

Apple, berry, & cinnamon oat bake

Preheat oven to 200˚C / 400˚F.

Mix the oats, stevia, baking powder, raisins and cinnamon in a bowl. Place the apple in a blender with the coconut oil, almond milk, vanilla extract and egg. Blend well.

Grease two 20 x 20cm baking trays with a little coconut oil. Transfer the oat mixture to the tins and spread evenly. Carefully pour the blended apple mixture on top, covering evenly.

Using a fork, prod the wet mixture so that it goes through into the dry mixture a little. This will ensure that the bake holds together but also gives a nice thin layer of oaty crumble at the bottom.

Sprinkle the blueberries over the mixture and drizzle the honey over the top. Bake for 20 minutes or until cooked. Cut into 8 pieces. Enjoy hot or cold.



15Lindsaybeale.com E-mail [email protected] 7BREAKFAST


a small amount of coconut oil to

grease 1-2 baking tins

130g new potatoes, sliced finely

4 eggs

2 egg whites

1 tsp hot paprika

2 tsp ground black pepper

a pinch of sea salt

100g cooked chicken breast, cut into

small pieces

10 cherry tomatoes, halved

100g tinned black beans, drained and

rinsed

a small handful of flat leaf parsley,

finely chopped

SERVES 2

Preheat oven to 180˚C / 350˚F.

Grease one large baking tin or two 20 x 20cm baking tins with coconut oil.

Bring a saucepan of water to the boil then reduce heat to simmer. Carefully add the potatoes and cook for around 3-4 minutes until al dente. Remove the potatoes from the water with a slotted spoon and transfer to a colander to drain. Arrange the potato slices in the base of the tin(s).

Whisk the eggs and egg whites in a jug. Add the paprika, salt and pepper and stir.Pour the egg mixture over the potato slices.

Arrange the cooked chicken, cherry tomatoes and black beans over the egg mixture the baking tin, distributing evenly. Sprinkle the parsley on top.

Bake for 15 minutes, or until cooked thoroughly. Serve.



Chicken & black bean frittata

PER SERVING:

327 Calories

21g Carbs

36g Protein

11g Fat



1 tsp ghee or coconut oil plus

extra to grease dish

3 rashers unsmoked back bacon,

visible fat removed and cut into

pieces

70g courgette, finely diced

40g closed cup mushrooms,

chopped

50g white onion, finely diced

2 cloves garlic, finely chopped

40g plain yoghurt (use dairy free if

preferred)

8 eggs

a small pinch of sea salt

a small pinch of ground black

pepper

4 tsp paprika

50g spinach leaves, chopped

40g Cheddar cheese, grated

(use dairy free if preferred)

SERVES 6

Melt the ghee / oil in a frying pan over a medium heat. Add the bacon and fry gently for one minute on each side.

Add the courgette, mushrooms and onion and cook for 3 minutes, stirring occasionally. Add the garlic and fry for 2-3 minutes, stirring frequently. Remove pan from heat.

Preheat oven to 175˚C / 350ºF. Grease the sides of a 20 x 20cm oven dish with ghee or coconut oil. Set aside.

Whisk the eggs and yoghurt in a jug. Add the salt, pepper, paprika and spinach and stir well. Transfer the bacon mixture into the oven dish, spreading out evenly. Pour the egg mixture over the top and stir.

Bake for 20 minutes. Sprinkle the cheese over the top and bake for around 10 minutes or until eggs are cooked. Cut into 6 pieces and serve. Enjoy hot or cold.



PER SERVING:

167 Calories

3g Carbs

14g Protein

11g Fat

Creamy omelette

veg bake



15ml Worcestershire sauce

a pinch of sea salt & black pepper

2 tsp dried thyme

2 garlic cloves, finely chopped

the grated zest of 2 a lemon

400g thin cut minute steak, cut into

strips

150g Tenderstem broccoli

10g ghee or coconut oil

1 red onion, sliced

1 large red chilli pepper, sliced

SERVES 2

Combine the Worcestershire sauce, salt, pepper, dried thyme, garlic and lemon zest in a bowl. Mix well.

Add the steak strips and mix well to coat the meat thoroughly in the marinade. Set aside for 10 minutes.

Meanwhile, steam the broccoli for 5 minutes and set aside.

Melt the ghee / oil in a large wok or frying pan and add the steak and marinade. Stir fry for 3 minutes.

Add the onion and chilli and stir fry for 5 minutes, stirring occasionally.

Add the broccoli and stir fry for 4-5 minutes. Serve.



Beef & broccoli stir fry

PER SERVING:

336 Calories

11g Carbs

46g Protein

12g Fat

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


10g butter or coconut oil

200g leek, sliced

250g white onion, diced

3 cloves garlic, finely chopped

500g roast chicken meat (skin

removed), chopped

500ml chicken stock

250g swede and carrot, diced

150g frozen sweetcorn

1 litre freshly boiled water

salt & pepper to taste

SERVES 5

Melt the butter / oil in a large saucepan over a medium heat. Add the leek and onion and sauté gently for 5 minutes, stirring occasionally.

Add the garlic, chicken stock and chicken and stir well.

Add the swede, carrot and sweetcorn and stir well.

Add the boiled water. Stir well and bring to a gentle simmer. Cover and cook for 25 minutes.

Season with salt and pepper and stir. Serve.


and refrigerate for up to 4 days or freeze on

same day.

Nourishing chicken & vegetable soup

PER SERVING:

239 Calories

13g Carbs

31g Protein

7g Fat



Serving suggestion:

Serve with a soy / tamari and chilli dipping sauce for extra spice. Simply mix together 2 tbsps soy sauce or tamari with 2 -3 chopped green or red chilli peppers.

Place the desiccated coconut in a dry frying pan over a medium heat and gently toast for around 1 minute or until golden all over. Remove from heat and set aside.

20g desiccated coconut

10g coconut oil or ghee

2 shallots, finely chopped

4 fresh lemongrass stalk, finely

sliced (or use lemongrass purée)

500g turkey thigh mince

juice of 1 lime

2 tsps fish sauce (nam pla)

a small handful of fresh coriander,

finely chopped

the grated zest of 2 a lime

SERVES 2

Melt the coconut oil / ghee in a frying pan over a medium heat. Add the shallots and lemongrass and fry for 3-4 minutes. Transfer to a plate to cool.

Preheat the oven to 190˚C / 375˚F.

Place the turkey mince in a large bowl. Pour the lime juice and fish sauce over the mince. Add the coconut, shallots, lemongrass, lime zest and coriander and mix well.

Form into 18 meatballs and place onto a foil lined baking tray. Bake for around 15 minutes or until thoroughly cooked.



PER SERVING:

323 Calories

5g Carbs

33g Protein

19g Fat

Thai turkey meatballs



Serving suggestion:

Serve on its own or with rice.


3 small white onions, finely chopped


1 thumb sized piece of ginger, finely

chopped

500g fresh chicken breast, diced

150g uncooked red split lentils,

pre-soaked for 20 minutes

1 tsp curry powder

1 tsp chilli powder

600g butternut squash, diced

700ml freshly boiled water

200ml coconut milk

150g spinach, roughly chopped

salt and pepper to taste

the juice of 1 lime

SERVES 4

Melt the ghee / oil in a large saucepan over a medium heat. Add the onions and sauté gently for 5 minutes or until they begin to soften.

Add the garlic, ginger and chicken. Stir well and cook for 5 minutes, stirring regularly.

Add the lentils, curry powder, chilli powder and butternut squash.

Add enough boiled water to cover all of the ingredients. Bring to the boil, then reduce heat to simmer for 20 minutes, stirring occasionally.

Add the coconut milk spinach, salt, pepper and lime juice. Stir well and simmer for 5 minutes. Serve.



same day.

Chicken, squash & lentil curry

PER SERVING:

470 Calories

44g Carbs

42g Protein

14g Fat

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


Serving suggestion:

Serve with steamed basmati rice.

35g plain flour (use gluten free if

preferred)

a pinch of sea salt & black pepper

1 egg

360g fresh chicken breast, diced


2 spring onions, chopped


a thumb-sized piece of fresh ginger,

finely chopped

15ml soy sauce or tamari

15ml honey

15ml apple cider vinegar

juice of 1 navel orange

1 tsp orange extract (optional - this

will give a more orangey flavour)

2 tsp stevia (or more if you prefer a

sweeter taste)

SERVES 2

Place the flour in a bowl. Season the flour with salt and pepper.

Crack the egg into a separate bowl. Dip the chicken in the egg, roll in the flour and place on a plate.

Melt the ghee / oil in a frying pan over a medium/high heat. Carefully place the coated chicken pieces in the frying pan and fry for 2-3 minutes each side so that the coating turns crispy and golden. Remove the chicken from the frying pan using tongs and place on a plate.

Reduce heat to medium and add one chopped spring onion, plus the garlic and ginger to the frying pan. Sauté for one minute.

Add the soy sauce / tamari, honey, apple cider vinegar, orange juice, orange extract (if using), and stevia. Bring the sauce to a simmer, stirring frequently for 2 minutes.Add the coated chicken back into the frying pan and simmer for 5 minutes, ensuring the chicken is cooked through. Serve garnished with the remaining spring onion.



same day.

PER SERVING:

420 Calories

32g Carbs

46g Protein

12g Fat

Spicy orange sticky chicken



20g fresh ginger, grated and finely

chopped

1 bulb of fresh garlic, finely

chopped

1 tsp sea salt

12 tsps ground turmeric

150g live set natural yoghurt

800g mutton leg, chopped

1 tsp ghee or coconut oil

4 green cardamom pods

1 cinnamon stick

3 large white onions, finely

chopped

3 green finger chillis, sliced

lengthways

3 large tomatoes

4 tsps meat masala

1 tsp chilli powder

15 curry leaves

200-300ml freshly boiled water

SERVES 4

Serving suggestion:

Serve with steamed basmati rice.

Place the ginger, garlic, salt, turmeric and yoghurt in a large bowl. Add the mutton and stir well to coat. Cover and refrigerate overnight.

Melt the ghee / oil in a large saucepan. Pierce the cardamom pods carefully with a knife and add to the saucepan along with the cinnamon stick. Fry for 30 seconds.

Add the onions and chillis and stir. Cover the saucepan and stir the onions every 2-3 minutes until translucent. Add the mutton and stir well. Cover and cook for 3 minutes.

Blend the tomatoes in a blender or food processor, add to the saucepan and stir. Cover and bring to the boil. Add the meat masala, chilli powder and curry leaves. Stir and reduce heat to simmer. Cover and cook for 3-4 hours or until the mutton is tender. Using a pressure cooker will speed up the process. Alternatively you can transfer the curry to a slow cooker. Check the curry occasionally to ensure it’s not too dry and add boiled water as required. Serve.



same day.

Fragrant mutton curry

PER SERVING:

470 Calories

19g Carbs

40g Protein

26g Fat



challenge fat loss: a recipe for success...welcome welcome to challenge fat loss: a recipe for...

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