healthy & tasty meal ideas · champion bodybuilders, fitness models, boxers, mma fighters,...

HEALTHY & TASTY MEAL IDEAS

D e l i c i o u s D i s h e s f o r E v e r y o n e

www.mikecalpinpersonaltrainer.com

http://www.mikecalpinpersonaltrainer.com

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

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

© Copyright 2017 Mike Calpin Personal Trainer

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

ContentsIntroduction

DrinksOaty berry smoothie 1

Alkalising tonic 2

Snacks

Dark & white choc brownies 3

BreakfastAllowable English breakfast 5

Banana protein pancakes 6

5 veg omelette 7

LunchRoasted squash & lentil salad 8

Tomato basil & carrot soup 9

Mexican chilli wraps 10

DinnerChinese beef in black bean sauce 11

Chicken rice & pepper pot 12

Chicken shish kebabs 13

Mediterranean meatloaf 14

Chinese pork ribs 15

Chicken nuggets 16

Sausage casserole 17

Chicken meatballs 18

Sensational stew 19

Authentic curry 20

Blue cheese & bacon burgers 21

Fiery fries 22

INTRODUCTION 1

Welcome...

Hello my name is Mike Calpin. Welcome to my recipe book and your first step to achieving the healthy body you have always wanted.

I am qualified as a Personal Trainer and Nutrition Consultant through the University of

East London. I also have a diploma from the National Amateur Body Building Association

(NABBA) and an SNVQ Level 3 qualification to work with people with disabilities.

I have over 30 years’ experience, my initial education was from my father who was an old

school bodybuilder when I was 13 years old, this is when he introduced me to “mind muscle

connection” a principle I still pass on to clients today.

I have been working in the fitness industry now for almost 20 years training thousands of

people from all over The World, from Antarctica to Australia, all of different abilities and with

different goals through a bespoke on-line training platform called The VTS (Virtual Training

System) These people range from injury rehabilitation, people who were morbidly obese,

working mum’s and dad’s, great grandmas and great granddads, as well as training World

Champion bodybuilders, Fitness models, Boxers, MMA fighters, Footballers, Police officers,

Firemen, Armed Forces, Nurses and even Doctors.

I have appeared in Men’s Health Magazine and numerous other fitness magazines pioneering

the amazing results I have achieved with my many clients over the years.

I suppose you could say I first got into exercise and fitness through school - playing on 4

different football teams, including Sheffield United Junior Blades. I was in the athletics team

breaking records in the 100 meters, 200 meters, relay and long jump. My Dad was an old

school bodybuilder and at the age of 13 I pestered him to train me. He made me my first set

of dumbbells at the factory he used to work at and gave me a training program to follow.

When I was about 30 I was diagnosed with idiopathic Osteoporosis, which is a disease of the

bones that leads to an increased risk of fractures. I was told by my specialist, that because

it was idiopathic (unknown cause) there was no treatment available. Being told I had the

bones of an 80+ year old male at 30 knocked me sideways, but thought I’d investigate the

condition myself.

>>>

Research told me that exercise, particularly heavy resistance training (bones respond directly

to a load being applied to them), combined with calcium and vitamin D supplementation

could help, so I started training with as heavy weights as I dared to go and started taking

calcium supplements.

Through my research, I found out that in Newcastle we had one of the world’s leading

specialists in males with Osteoporosis. I got hold of his number and pestered his secretary

for about 6 months until he agreed to see me. He told me that there was a treatment

available and I immediately started taking a weekly tablet known as Fosamax. I continued

with my weight training program and had regular bone density scans.

6 years later I was told that I had reversed my bone density back to a normal range –

something they had never seen before. During this time I got a job at the gym where I had

been training and started passing on the benefits of exercise and nutrition to the people I

was training. I wanted to further my knowledge of exercise and nutrition and enrolled on

various training courses. This pretty much brings us to today where I still pass on to clients

the benefits of good nutrition and exercise, as I really do believe that exercise and nutrition

are the best medicine.

Please check out my portfolio of before and after photographs and client recommendations

on Facebook and my website.

These are the results you too can achieve with my advice.

With my personalised nutrition and exercise program and support you will get the healthy

body you have always desired.

Start today by completing an application form or sending me an enquiry through my

website www.mikecalpinpersonaltrainer.com

or message me on Facebook: /MikeCalpinFitnessTrainer or telephone: 07581364246.

INTRODUCTION 2www.mikecalpinpersonaltrainer.com | Email: [email protected]


http://www.facebook.com/MikeCalpinFitnessTrainer


mailto:www.mikecalpinpersonaltrainer.com?subject=Enquiry

INTRODUCTION 3

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) or eating

extra calories than you burn (calorie surplus)

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!

TestimonialsI’d heard a lot of good things about

Magic Mike so decided to book in

with him. It was the best thing I’ve

done. I trained for years and not really

seen much improvement. Just three

months after meeting Mike he totally

transformed the way I look. I can’t

recommend him enough!

Thanks again Mike.

Natalie

INTRODUCTION 4

5 years ago I was told I had bca1 gene, I had a massive

decision to make to remove both of my breasts. Since then

the weight crept on and I was not happy with what I was

becoming. I saw the transformations of the VTS and the

results and decided to give it ago.

Thank you Mike for all your help. I have had some ups and

downs but come out of this smiling. I cannot believe how

much healthier I feel. It proves you get out what you put in.

I always dreaded going out for an occasion knowing I have

nothing that looks or fits right. But I have more confidence

and look at life in a different way now.

Thank you again for all that you have done for me.

Kerry

www.mikecalpinpersonaltrainer.com | Email: [email protected]



INTRODUCTION 5

I would just like to thank Mike for all the help he has given me, he has changed my

life! I was an 18 stone blob with no confidence and was miserable with myself but

now I’ve never been so healthy, fit and full of life! I now have a lot of self-confidence

and believe in myself. All I can say is Mike is a genius and can’t wait to achieve more

results with him! I can’t thank him enough!

Andrew M

Best thing I ever did! Thanks to Mike’s help and motivation a real professional and

friendly service thanks.

Glyn G




Remember in my opinion 80% of your transformation is down to nutrition, the

rest being exercise and rest. For me to personalise your nutrition and exercise

plan to optimise your results please feel free to get in touch and we’ll really

take this to the next level.

Michael Calpin

Email: [email protected]

Telephone: 07581364246

www.mikecalpinpersonaltrainer.com

Facebook: /MikeCalpinFitnessTrainer

INTRODUCTION 6

Get in touch


mailto:bw.vincent%40sky.com?subject=Enquiry


http://www.facebook.com/MikeCalpinFitnessTrainer



SNACKS 1 www.virtualtrainingsystemsltd.com E: [email protected] DRINKS

25g vanilla or strawberry flavour whey or rice protein powder70g frozen mixed berries15g porridge oats (use gluten-free oats if preferred)100ml cold fresh water

SERVES 1

PER SERVING:

145 Calories14g Carbs20g Protein1g Fat

Put the protein powder, berries and oats into a blender and add half of the water.

Blend together, adding more water until you have the desired consistency.

Oaty berry smoothie

SNACKS 2 www.virtualtrainingsystemsltd.com E: [email protected] DRINKS

handful fresh spinach1 kiwi, halved2 tbsps wheatgrass powderjuice of half a lemon300ml cold water (add more or less, depending on desired consistency)

SERVES 1

PER SERVING:


Alkalising tonic

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

SNACKS 3 www.virtualtrainingsystemsltd.com E: [email protected] SNACKS

15g dark chocolate (minimum 70% cocoa), finely chopped15g white chocolate (no sugar added), finely chopped small amount of oil or organic butter to grease loaf tin45g oat bran 30g coconut flour15g stevia (or sweetener of your choice)75g chocolate or vanilla flavour protein powder35g organic cocoa powder1 medium sized free range egg3 egg whites160ml unsweetened almond milk35g crunchy peanut / almond butter (no sugar added)

SERVES 6

Preheat oven to 170˚C.

Put the white and dark chocolate in a heatproof bowl. Pour several inches of boiling water into a shallow wide based dish. Place over a gentle heat and allow the water to simmer gently.

Place the heatproof bowl containing the chocolate into the shallow dish of water.

Melt the chocolate slowly, stirring regularly. Remove from heat.

RECIPE CONTINUED ON NEXT PAGE >>

Dark & white choc brownies

PER SERVING:


4 www.virtualtrainingsystemsltd.com E: [email protected] SNACKS

Lightly grease a medium sized loaf tin and line the base with baking paper.

Mix the oat bran, flour, stevia, protein powder and cocoa powder in a large bowl.

In a separate bowl whisk the egg and whites for 30 seconds.

Stir the almond milk and nut butter into the eggs until well combined.

Mix the wet and dry mixture together until well combined.

Stir in the melted chocolate.

Pour mixture into the loaf tin and shape into a rectangle.

Bake for 30 minutes, or until the brownie springs back to the touch. Insert a skewer into the centre to test if it’s cooked – it will come out clean if it is.

Remove from tin and place on a wire rack to cool.

5 www.virtualtrainingsystemsltd.com E: [email protected] BREAKFAST

10g organic butter or coconut oil 2 rashers unsmoked bacon (use vegetarian bacon if preferred*)large handful kale 2 closed cup mushrooms, sliced2 small tomatoes, halved2 medium sized eggs, whiskedsalt and pepper to season

SERVES 1

In a frying pan, melt the butter or coconut oil over a medium heat. Fry the bacon rashers on both sides until crispy.

Add the kale, mushrooms and tomatoes and fry for 3-4 minutes, turning the tomatoes halfway. When the vegetables are soft, remove pan from heat.

Pour the eggs into a non stick frying pan, over a medium heat and season with salt and pepper. Cook for around 3 minutes, stirring constantly. When the eggs are cooked, remove from heat, and transfer to a plate with the other cooked ingredients.

Consume immediately.

PER SERVING:


* Note: Some meat free alternatives contain gluten and/or MSG. Please check the label before you buy!

Allowable English breakfast


4 medium sized eggs1 egg white25g vanilla or chocolate flavour whey or rice protein powder1 medium sized banana40g whole porridge oats (use gluten free oats if preferred) 1 tsp cinnamon2 tsps stevia or honey15g coconut flour15g organic coconut oil

MAKES 4 PANCAKES

PER PANCAKE:


Put all of the ingredients except for the oil into a blender and mix together. Add a little water if necessary to achieve the right consistency. The mixture should be quite thick but pourable.

Heat a small amount of the oil in a large non stick pan, over a medium / high heat.

Pour a quarter of the mixture into the centre of the pan. Move the pan around gently to even out the mixture into a circular shape.

When small holes appear in the pancake, turn (or flip) it over and heat on the other side for 1-2 minutes. Transfer to a plate.

Add more oil and repeat with the remaining batter.

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

Banana protein pancakes


3 medium sized eggs plus 1 egg white, beaten10g organic butter2 closed cup mushrooms, sliced3 medium sized broccoli florets, finely chopped30g red pepper, finely chopped2 spring onions, finely choppedHimalayan sea salt to seasonhandful baby leaf spinach, roughly chopped10g low fat cheddar cheese, grated (use dairy free cheese if preferred)

SERVES 2

Break the eggs and whites into a jug and beat with a fork and season well.

Melt half of the butter in a non-stick frying pan over a medium heat and add all of the chopped vegetables except for the spinach.

Sauté for 5 minutes, until softened. Remove from heat and set aside.

Remove any bits from the pan. Melt the remaining butter. Pour the eggs into the pan. Cook gently for around 3-4 minutes until the edges of the mixture start to crisp.

When the centre of the omelette begins to firm up, add the spinach over the entire omelette. Then carefully add the other vegetables on top of the spinach, so that it wilts. Cook for around 1-2 minutes.

Add the cheese. Using a wooden slice fold the omelette in half. Remove the omelette from the pan and serve.

Once cooled, store any leftovers in an airtight container and refrigerate for up to 24 hours.

PER SERVING:


5 veg omelette

8 www.virtualtrainingsystemsltd.com E: [email protected] LUNCH

400g butternut squash, cut into small cubes1 tbsp olive oil 2 garlic cloves, skin ona pinch of salt and ground black pepper10 cherry tomatoes, halved1 small red onion, sliced1 tin green lentils (235g drained weight) or use 70g dried lentils, cooked according to pack instructions10 radishes, sliced1 tbsp balsamic vinegar1/2 tsp dried oregano

SERVES 2

PER SERVING:


Preheat oven to 190˚C/375˚F.

Cut the butternut squash into cubes and toss with the olive oil. Place on a baking tray with the garlic cloves, salt and black pepper. Bake for 10 minutes.

After 10 minutes, turn the butternut squash, and add the cherry tomatoes and sliced red onion. Cook for another 10-15 minutes.

Heat the lentils for 2-3 minutes in a large saucepan. Add the roasted butternut squash, garlic, tomatoes, radishes and red onions. Toss to combine.

Finish the dish with the dried oregano and balsamic vinegar.

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

Roasted squash & lentil salad


2 tsps butter2 medium sized white onions, peeled and chopped finely3 sprigs fresh basil, roughly chopped plus extra for garnish3 garlic cloves, peeled and chopped finely5 small carrots, peeled and chopped4 small potatoes, peeled and diced3 medium sized tomatoes, diced1 pt stock, made with 1 organic stock cube or fresh chicken / vegetable stock (recipes on page 58)1 x 400g tin chopped tomatoesHimalayan pink salt plus pepper, to season

SERVES 4

In a large pan, gently melt the butter. Add the onions and sauté until soft.

Add the basil and cook for two minutes.Add the garlic, carrots and potatoes and cook for 5 minutes.

Add the tomatoes and cook for two minutes.

Add the stock and tinned tomatoes, then simmer over a gentle heat for 45 minutes.Remove from heat and allow to cool.

Season well with salt and pepper, then blend everything in a food processor – just enough to get the big lumps out.

Serve garnished with finely chopped basil.

Once cooled, store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

PER SERVING:


Tomato, basil & carrot soup


1 tsp coconut oil or organic butter500g lean beef mince1 green bell-pepper, diced 20g red onion, sliced2 tsps garlic, finely chopped1 tsp paprika1 tsp cayenne pepper1 tsp ground cumin1 tsp coriander powder1 tsp dried oregano200g tinned chopped tomatoes200g tinned kidney beans, drained6 tortilla wraps (use gluten free if preferred)handful lettuce leaves1 salad tomato, sliced and halved30g cheddar cheese, grated (use dairy free if preferred)3 tbsps sour cream

MAKES 6 WRAPS

Add the garlic and sauté gently, stirring, for 2 minutes. Add the spices, herbs, tinned tomatoes and kidney beans. Stir well and simmer for 5 minutes, stirring occasionally. Remove from heat and allow to stand for 2-3 minutes.

Arrange a few lettuce leaves in the centre of a wrap. Top with a few spoonfuls of mince, 2 slices of tomato, a sprinkle of cheese and a few teaspoons of sour cream. Roll the edges of the tortilla wrap around the filling to create a wrap.

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

Melt the oil or butter in a large saucepan over a medium heat. Add the mince, green pepper and onion and sauté gently for 5 minutes, stirring.

Mexican chilli wraps

PER SERVING:


11 www.virtualtrainingsystemsltd.com E: [email protected] DINNER

2 tbsps soy sauce2 tbsps shaosing rice wine (or use dry sherry)1/2 tsp ground black pepper2 tsps potato flour, mixed with 2 tbsps cold water600g rump steak (or use a vegetarian beef*), cut into strips2 tbsps fermented black beans For the sauce:1 tbsp soy sauce6 tbsps chicken stock (made from one organic stock cube)2-4 tsps red chilli flakes10g stevia (or use sweetener of your choice)1 tsp potato flour, mixed with 2 tbsps cold water1 tsp ghee or organic coconut oil2 small carrots, peeled and cut into thin batons1 green pepper, cut into chunks1 large onion, cut into eighths1 clove garlic, finely chopped

SERVES 4

PER SERVING:


Chinese beef in black bean sauce

Mix the soy sauce, shaosing wine, black pepper, and potato flour together in a bowl, to make a marinade. Add the steak strips and stir well. Cover and refrigerate for 2 hours or more.

Rinse the black beans in a sieve then put in a bowl and soak in cold water for 20 minutes (no longer or the beans will become too soft). Drain and set aside.

CONTINUED ON NEXT PAGE >>



Mix together the five sauce ingredients in a bowl.

Drain the meat from the marinade and pour the remaining marinade into the bowl with the sauce ingredients. Mix well.

Heat the oil / ghee in a wok over a medium / high heat and add the meat. Stir fry until cooked then remove from pan with a serrated spoon and set aside.

Add the carrots, pepper and onion. Stir fry over a medium / high heat for around 8 minutes until softened but still retaining a bit of crunch.

Add a drop of water occasionally whilst stir frying. The steam will help cook the vegetables.

Drain and rinse the black beans and add them to the vegetables. Stir fry for around three minutes, taking care not to burn the beans.

Add the garlic and cook for a further two minutes. Return the beef to the wok along with the sauce.

Stir well and cook gently for around three minutes until the sauce thickens.


1 tbsp organic coconut oil1kg chicken legs1 large white onion, chopped1 large stick celery, finely chopped1 red pepper, diced3 garlic cloves, crushed1 tbsp tomato purée1 tbsp dried thyme11/4 pts fresh chicken stock (see recipe on page 58)150g long grain rice (dry weight)150g cauliflower, finely choppedsalt and pepper

SERVES 4

PER SERVING:


Return the chicken pieces to the dish along with the thyme and stock. Bring the liquid to a boil, cover and reduce the heat to medium / low. Cook for 30 minutes.

Add the rice and stir well. Cover, set over a low heat and cook for a further 15 minutes or until the rice is cooked and has absorbed most of the liquid.

Add the cauliflower and cook for a further 5 minutes. Remove from the heat and leave the dish to sit for 10 minutes to absorb any of the remaining liquid. Season to taste.

Once cooled, store any leftovers in an airtight container and refrigerate for up to 24 hours or freeze on same day.

Melt the oil over a medium/high heat in a large saucepan. Brown the chicken pieces on all sides. You may have to do this in batches. Remove from the dish and put to one side.

Lower the heat, add the onion, celery and pepper and gently cook for 10 minutes until softened. Add the garlic and cook for a further 2 minutes. Stir in the tomato purée and cook for 1 minute.

Chicken, rice & pepper pot


3 wooden skewers, presoaked for 30 minutes in cold water 350g chicken breast, diced (or use vegetarian chicken*)1 green bell pepper, cut into chunks1 small white onion, very finely chopped2 cloves garlic, very finely chopped30g tomato purée 125g plain natural yoghurt1 tsp garlic powder1 tsp paprika1/2 tsp black pepper1/2 tsp salt20ml extra virgin olive oil

MAKES 3 KEBABS

Thread the chicken and pepper onto the skewers, alternating as you go.

Mix all of the remaining ingredients together (except for the olive oil) and coat the kebabs thoroughly in the mixture. Cover and refrigerate for at least 4 hours or overnight.

Preheat oven to 180˚C. Line a baking tray with foil and coat evenly with the oil.

Remove some of the marinade sauce from the kebabs, so that they still have a light, even covering. Place the kebabs on the tray and cook for 30-45 minutes until the chicken is cooked through.


PER SERVING:

295 Calories11g Carbs38g Protein 11g Fat

Chicken shish kebabs


small amount of organic butter to grease loaf tin750g extra lean minced beef (use vegetarian mince if preferred*)

250g tinned chopped tomatoes1 large white onion, diced1 handful fresh parsley, chopped finely2 tsps dried oregano2 large eggs, beaten3 cloves garlic, chopped finely1 tsp chilli flakes1/2 tsp sea salt flakes1 tbsp olive oil plus a drizzle extrasalt and pepper to season

SERVES 6


Grease a loaf tin with butter.

In a large bowl, mash up the mince, using a masher or your hands. Add all the other ingredients and mix until thoroughly combined.

Cook in the oven for 1 hour.

Drain away any excess juice, then allow to rest for 5-10 minutes before slicing.

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


Mediterranean meatloaf

PER SERVING:


16www.mikecalpinpersonaltrainer.com | Email: [email protected] DINNER

2 tbsps light soy sauce (reduced salt)25g brown sauce2 tbsps Worcestershire sauce3 garlic cloves, finely chopped1/2 tsp black pepper1 tsp Chinese 5 spice700g plain pork ribs

SERVES 2

In a bowl, mix all of the ingredients together (except for the ribs).

Place the ribs in the sauce and spoon the sauce over the ribs, covering them in the marinade.

Cover and refrigerate for 4 hours or more.


Place the ribs and sauce in an ovenproof dish and cook for 30-45 minutes, until the ribs are cooked thoroughly.


Chinese pork ribs

PER SERVING:

211 Calories9g Carbs19g Protein 11g Fat




350g fresh chicken breast/meat free chicken*, diced1 large carrot, grated2 garlic cloves, finely chopped100g fresh coconut, grated1 medium sized egg2 tsps curry powder½ tsp sea salt flakeshandful parsley or coriander10g organic coconut oilwedges of lemon to serveplain yoghurt to serve

MAKES 20 MEATBALLS

Suggestion:These are an ideal portable snack or as a meal served with a healthy accompaniment e.g. a salad and sweet potato.

Put everything except for the coconut oil into a food processor and blend into a smooth paste. Using your hands, form the mixture into 20 meatballs.

In a large pan, melt the coconut oil over a high heat. When the oil is hot, put the meatballs in the pan and cook for 2 minutes. Reduce the heat to medium. Roll each meatball over and cook for a further 5 minutes.

Serve with lemon wedges and a plain yoghurt dip.



PER MEATBALL:


Chicken meatballs



18www.mikecalpinpersonaltrainer.com | Email: [email protected]

2 tsps organic butter or coconut oil2 white onions, chopped8 green finger chillis, sliced1 scotch bonnet, sliced 6 cloves garlic, finely chopped30g fresh ginger, finely chopped600g diced beef2 tsps garam masala2 tsps turmeric1 tsp fenugreek seeds5 cardamom pods2 tsps chilli powder1 tsp sea salt flakes1 tsp ground black pepper1/2 pint fresh chicken stock (see recipe on page 58 or make with 1 organic stock cube)200g tinned chopped tomatoes

SERVES 5

Melt the butter or oil in a large saucepan. Add the onions and sauté gently for 5 minutes, stirring occasionally.

Add the green chillis, scotch bonnet, ginger and garlic, stir and cook for 2 minutes.

Add the beef, spices, salt and pepper, and stir well to coat the beef.

Add the tomatoes and stir well. Cook for 1-2 minutes. Add the stock, bring to a boil, then reduce to a simmer. Cover and cook for 2-3 hours (or until beef is tender), stirring every 30 minutes.

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

Serving suggestion: Serve with steamed rice or cauliflower rice if you’re watching your carbs and some leafy green vegetables

Sensational stew

PER SERVING:


DINNER




1 tbsp cumin seeds1 tbsp ghee or organic coconut oil5 medium sized onions, diced5-10 garlic cloves, finely chopped1-2 inch piece fresh ginger,peeled and finely chopped5 green chillis, finely chopped600g fresh chicken breast, diced (or use vegetarian chicken*)2 tbsps ground turmeric1 tbsp garam masala1 tbsp meat masala1 tbsp sea salt flakes1 x 400g tin chopped tomatoes50ml cold fresh water30g per person uncooked basmati rice plus 30g per person cauliflower, finely choppedhandful fresh coriander, finely chopped

SERVES 4

In a large pan, roast the cumin seeds gently over a medium heat for 30-45 seconds. Melt the ghee or oil and add the onions. Cook over a medium heat until the onions are soft. Stir in the garlic, ginger and chillis. Cook for 1 minute.

Add the chicken and cook for 2 minutes. Then add the spices and salt. Stir well, coating the meat in the spices. Add the tin of tomatoes, and the water and simmer for 10 minutes. Add more water if the mixture seems too dry. Cover and simmer for one hour.

Meanwhile, add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked and drain well, reserving the water.

Bring the water back to the boil, then add the cauliflower. Cook for 2-3 minutes and drain. Serve garnished with coriander.

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


PER SERVING:

514 Calories 52g Carbs 54g Protein 10g Fat

Authentic curry



20SNACKSwww.mikecalpinpersonaltrainer.com | Email: [email protected]

750 extra lean steak mince (or use a vegetarian mince*)1 small white onion, chopped finely1 medium free range egg1 tsp brown mustard seedssalt and pepper to season 2 tsps ghee or organic butter5 rashers unsmoked back bacon (or use a vegetarian bacon*), cut into small pieces75g stilton cheese (or use a low fat cheese), cut into 5 pieces

MAKES 5 BURGERS


In a large bowl, mash the mince up with your hands to break it up. Add the onion, egg, mustard seeds and salt and pepper and mix together thoroughly.

Melt half of the ghee / butter in a non stick frying pan. Add the bacon and fry until crispy. Remove from pan from heat.

Form the mince mixture into 10 disc shapes. Place a slice of stilton on 5 of the discs. Add the bacon pieces (using it all up).Use the other 5 discs as a ‘lid’, covering the stilton and bacon. Seal the edges well to prevent the cheese escaping when you cook the burgers.

Return the frying pan to the heat and add the remaining ghee / butter. Place the patties in the pan and cook for 4-5 minutes then turn over and repeat. If you like your burgers ‘well done’, finish cooking them under a medium grill for 2-3 minutes.

Once cooled store in an airtight container and refrigerate for up to 3 days.

Bacon & blue cheese burgers

PER BURGER:


20DINNER




350g all rounder potatoes peeled and cut into chips11/2 tbsps organic butter or coconut oil, melted2 tsps paprikagood pinch of sea salt flakes2 tsps chilli flakes

SERVES 2


Bring a large pan of lightly salted water to the boil. Add the potatoes and cook for around 8 minutes, so that they are still quite firm. Remove pan from heat and drain carefully.

Place a sheet of foil on a baking tray. Drizzle with half of the ghee or butter and sprinkle with the paprika, salt and chilli flakes.

Add the potatoes and turn over so they get a coating of spices and oil. Drizzle over the remaining butter.

Cook for 20 minutes then turn the chips over. Cook for a further 20-25 minutes until golden and crispy.

Consume immediately.

PER SERVING:


Fiery fries



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