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BODY TYPE C

NUTRITION PLAN

WELCOME
Hi and Welcome to your Booty Challenge Custom Nutrition Plan!
Im so proud of you for taking that first step in going after your health and fitness goals.
I know how tough it can be just to get started, especially if youve been putting it off for a
while or not knowing where to start, what to eat, how to train and who to turn to.
Eating clean is based on the fundamental principles of eating healthy and nutritious
whole foods that have been unprocessed, unrefined, & contain none of the artificial
chemicals that slow down our bodies natural functions.
Have you ever wondered why you still feel sluggish after snacking on 99% fat free
yoghurt in the afternoon? Its supposed to be healthy right? This sluggishness is most
likely due to the high content of processed sugar and/or preservatives hidden in the
ingredients list. Clean eating is about eliminating these additives, and focusing on
fuelling our bodies with food in its original state.
Feed your body with bad food and you will most likely feel sluggish, get sick often and
easily, and not have the energy and steam to work out for long. You may also find it hard
to concentrate properly, and even be affected in your memory, mood, skin, hair and nails.
If you fuel your body with fresh, healthy, clean foods that are a great mix of quality protein
and complex carbohydrates, you will feel the difference and see the difference! You will
notice it with your weight, your skin, your breath, your hair & nails, and especially in how
much energy you have on a day to day basis!

The Program...
I have included a HEAP of variety in this Nutrition Plan to give you LOTS of options.
However I know some people like to keep things simple. So feel free to pick out meals
that you particularly like and repeat them throughout the week - this also means less
shopping and wastage!
You will be more likely make positive changes to your lifestyle if you can easily fit
them into your routine, so do what works for you. I find doing a food prep on a Sunday
afternoon and popping them into containers / freezing in bulk really helps and can
bring down cost too! Good luck and enjoy these delicous recipes :)

Ashy xx

BODY TYPE
As a C Body Profile your main aim is to
DROP BODY FAT & HOLD/GAIN MUSCLE
IN ORDER TO DO THIS, YOU NEED:
Calorie controlled nutrition
Macro controlled nutrition
Combination of maintaining muscle and optimising fat burning

MORNINGS
Protein, low starch carbs, good fat (starchy carbs only if within 30
minutes of training)
DURING THE DAY
Protein, unrefined carbs, good fats, lots of greens
EVENINGS
Very few to zero starchy carbs, lots of greens, protein and good fat

YOUR PLAN
All three plans are designed to help fat loss in women and although the two other plans may not be
'perfectly' designed for you, the two main goals for any nutrition plan is for someone to:

1) enjoy it
2) be able to stick to it
This being said, if you are an A girl and dislike the A plan, then try some options from the B or C
plan. As you become more confident in making Clean Eating meals that arent too big or have too
much energy, then we want you to start following these plans less, and start following what feels
right for you. Start learning how to trust your intuition, noticing what gets you the best results
and fits into your lifestyle. At any point if you need to go back and follow the plan strictly, then it is
always here.

If you like a meal or snack shown on Thursday but dont like the look of the Monday meal, then have
the Thursday one! If you would rather have the same breakfast every single day, then do it!! If you
want to swap cashews for almonds, go ahead! Following a nutrition plan like a zombie is the number
one way to start building up restriction patterns and developing food cravings. Thats why we ALWAYS
say, if in doubt refer back to my Clean Eating Guidelines (also included in the challenge) , they are easy
to follow and you get to decide when and what you eat.

Remember, as with anything to do with clean eating...


The better sourced your ingredients are, the more nutrients they will have! They will also be fresher
and less processed. This will make them much more beneficial to your health and also for fat loss!
No matter how clean your food is, if you eat too much of it, you cannot lose body fat. So remember
to watch your portion sizes, especially on days when you are not active.

POINTERS
Feel free to add AS MANY GREENS AND APPROVED VEGES
as you like to all of your meals:
GREENS:

This includes any lettuce, celery, kale, Silverbeet, Shallots, spinach, rocket, broccoli, asparagus,
alfalfa sprouts, cucumber, mung beans, Sugar Snap Peas, Brussel Sprouts, Zucchini

APPROVED VEGES:

Beetroot, Capsicum, Mushrooms, Squash, Cabbage,


Watercress

Add as much of the below sauces as you like into any/all of


your meals:
1 FULL LEMON + SEA SALT
1 FULL LEMON + SEA SALT + FRESH CHILLI
1 FULL LEMON + CHIVES + RED ONION + GARLIC + SEA SALT + PEPPER
1 FULL LEMON + GRATED GINGER + CORIANDER + SEA SALT

POINTERS
Please feel free to substitute any of the meals from the
Ashy Bines Clean Eating Diet Plan. Quick and easy meals
that wont stress you out for dinner include:
3 Kangaroo Sausages + greens and approved veges (as much as you like) with any of
the approved sauces

130g Steamed Chicken Breast + greens and approved veges (as much as you like) with
any of the approved sauces

130g Steamed Salmon Fillet + greens and approved veges (as much as you like) with
any of the approved sauces

100g Lean Rib Eye Steak + greens and approved veges (as much as you like) with any
of the approved sauces

140g Tuna in Brine mixed with greens and approved veges (as much as you like) with any
of the approved sauces

AS A 'C' TYPE...
Either have your snack mid morning or mid afternoon depending on your needs.
You have a 30 minute window to consume your Post Training Protein, this applies any time you do a high
intensity workout. These should be 150 calories maximum.

SNACKS
Remember when first feeling hungry always drink
one full glass of water and wait 5-10 minutes
Often we mistake dehydration for hunger

DESIGNED TO:

Maximise satiety | Reduce total calories | Minimise insulin response + maximise fat burning

Mix one

Trial and

food from the

error to find a

carbs and one

combination of

from the protein +

snacks that works

healthy fats

for you

VEGIFY:
Combine both
sections and find ways
to add veggies! Every
one you add is a huge
health benefit!

CARBS

PROTEIN / HEALTHY FAT

1-2 carrots
1/2 mountain bread
1 apple
cup blueberries
1 pear
medium orange or mandarin
tub un-flavoured yoghurt
1/2 cup apple sauce
(blended at home)
cup milk
baked beans snack pack (75g)
8 celery sticks
2 vita wheat crackers
2 rye cruskits
1 piece of unrefined whole grain bread (only
within 1 hour of exercise)
cucumber sticks, baby tomatoes, celery sticks
punnet strawberries
ice + scoop of 90% protein powder +
cup blue berries
1 medium capsicum sliced + 1 ryvita
unlimited lettuce + 20 - 25 sultanas
1 cup watermelon
2 apricots or 1 peach

cup of cottage cheese (120g)


scoop protein powder (90%)
7 walnut halves
10 almonds
4 brazil Nuts
mini handful of seed mix
(unsalted & unflavoured)
2 teaspoons of 100% peanut butter
3 tablespoons of hummus
80g low fat turkey slices
80g low fat pure ham slices (sugar free ham)
80g grilled chicken breast
1 tablespoon low fat philly (cream) cheese
1 medium egg - hard boiled or poached
Can of unflavoured tuna
2 slices smoked salmon
40g 90% dark chocolate
60g avocado
50g tablespoons green olives
2 tablespoons pumpkin seeds
2 tablespoons other nuts - peanuts, almonds
50g Kraft live free cheese

NUTRITION PLAN 'C'


WEEK 1

BREAKFAST

LUNCH

DINNER

POST
TRAINING
PROTEIN

Ashys Egg White


Omelette

Ashys Kanga
Barby

Ashys Chicken
Parmy

Ice + 1 scoop protein


powder (85-90%
protein) + water

1 medium pear sliced,


kraft live free cheese
(40g sliced), cinnamon

Ashys Smoked
Salmon Scramble

Ashys Beef Mash

Ashys Teriyaki
Lamb Cook up

Ice + 1 scoop protein


powder (85-90%
protein) + water

1 boiled egg, curry


paste and 2 tbsp
cottage cheese

Ashys Protein
Pancakes

Ashys Tofu and


Vege Stir Fry

Ashys Spicy Mushroom


Chicken and Asian
Greens

Ice + 1 scoop protein


powder (85-90%
protein) + water

3 gherkins, 50g kraft


live free cheese

Ashys Chocolate
Crepes

Ashys Famous
Kanga Burger

Ashys Thai
Beef Salad

Ice + 1 scoop protein


powder (85-90%
protein) + water

Tuna in spring water,


grated ginger, chilli,
tamari on 2 rye cruskits

Ashys Breakfast
Smoothie

Ashys High Fibre


Lentil Soup

Ashys Chicken
Parmy

Ice + 1 scoop protein


powder (85-90%
protein) + water

Mix 'n' Match from


Booty Snack List

Ashys High
Protein Berrycakes

Ashys Protein
Punch Fritters

Ashys Not So Naughty


Chicken Ceaser

Ice + 1 scoop protein


powder (85-90%
protein) + water

1 punnet of
strawberries
and 4 brazil nuts

Ashys Egg White


Omelette with
Sourdough

Ashys Oriental
Pork Stir Fry

Ashys Spicy
Snapper Salad

Ice + 1 scoop protein


powder (85-90%
protein) + water

Mix 'n' Match from


Booty Snack List

DAY

OPTIONAL
SNACK

NUTRITION PLAN 'C'


WEEK 2

BREAKFAST

LUNCH

DINNER

POST
TRAINING
PROTEIN

Ashys Oriental
Mushroom Omelette

Ashys Salmon
and cous cous

Ashys 5 min Chicken


and Avo Salad

Ice + 1 scoop protein


powder (85-90%
protein) + water

1 medium pear sliced,


kraft live free cheese
(40g sliced), cinnamon

Ashys Breakfast
Smoothie

Ashys Tuna
Bean Salad

Ashys Thai
Beef Salad

Ice + 1 scoop protein


powder (85-90%
protein) + water

1 boiled egg, curry


paste and 2 tbsp
cottage cheese

Ashys Egg
White Omelette

Ashys Gluten Free


Beef Stir Fry

Ashys Spicy
Snapper Salad

Ice + 1 scoop protein


powder (85-90%
protein) + water

3 gherkins, 50g kraft


live free cheese

Ashys Chocolate
Crepes

Ashys Quick
Chicken Soup

Ashys Spicy Mushy


Chicken and
Asian Greens

Ice + 1 scoop protein


powder (85-90%
protein) + water

Tuna in spring water,


grated ginger, chilli,
tamari on 2 rye cruskits

Ashys Spicy
Mushroom Omelette

Ashys Tuna
Bean Salad

Ashys 5 min Chicken


and Avo Salad

Ashys Post Training


Egg Wrap

Mix n Match from


Booty Snack List

Ashys Breakfast
Smoothie

Ashys Lunch
Lamb Rissoles

Ashys Spicy Mushy


Chicken and Asian
Greens

Ice + 1 scoop protein


powder (85-90%
protein) + water

Mix n Match from


Booty Snack List

Ashys Smoked
Salmon Scramble

Ashys Beef Mash

Ashys Quick
Chicken Soup

Ice + 1 scoop protein


powder (85-90%
protein) + water

Mix 'n' Match from


Booty Snack List

DAY

OPTIONAL
SNACK

NUTRITION PLAN 'C'


WEEK 3

FILL IN THE BLANKS: Its definitely time to start trialling things yourself! Either use the recipes in this booklet or
add your own by matching the calories and macro % shown in each meal. If this is making you nervous simply go
back to week 1 & 2s set meal plans and choose some meals that you enjoyed to fill the blanks.

DAY

BREAKFAST

LUNCH

DINNER

POST
TRAINING
PROTEIN

OPTIONAL
SNACK

Ashys Egg
White Omelette

Ashys Kanga
Barby

Ashys Oriental Chicken


& Vege Stir-Fry

Ice + 1 scoop protein


powder (85-90%
protein) + water

Mix n Match from


Booty Snack List

Ashys Thai
Beef Salad

Ice + 1 scoop protein


powder (85-90%
protein) + water

Mix n Match from


Booty Snack List

Ice + 1 scoop protein


powder (85-90%
protein) + water

Mix n Match from


Booty Snack List

Ashys Spicy Mushroom


Chicken and Asian
Greens

Ice + 1 scoop protein


powder (85-90%
protein) + water

Mix n Match from


Booty Snack List

Ashys Spicy
Mushroom Omelette

Ice + 1 scoop protein


powder (85-90%
protein) + water

Mix n Match from


Booty Snack List

Ashys Protein
Punch Fritters

Ashys Not So Naughty


Chicken Ceaser

Ice + 1 scoop protein


powder (85-90%
protein) + water

Mix n Match from


Booty Snack List

Ashys Quick
Chicken Soup

Ashys Chicken
Parmy

Ice + 1 scoop protein


powder (85-90%
protein) + water

Mix 'n' Match from


Booty Snack List

Ashys Protein
Pancakes

Ashys Tofu and


Vege Stir Fry

Ashys Breakfast
Smoothie

NUTRITION PLAN 'C'


WEEK 4

ITS UP TO YOU: By the saturday of week 3, please have all meals for week 4 filled in so you can shop for ingredients
on Sunday. You should now have a good idea of how Clean Eating works and how this plan is adapted for your
body type. If youre unsure just ask your Booty Location Manager and they can help you!

DAY

BREAKFAST

LUNCH

DINNER

POST
TRAINING
PROTEIN

OPTIONAL
SNACK

ASHYS EGG WHITE OMELETTE


CALORIES MACROS
302.3
FAT: 55.67%

PROTEIN: 31.76%

CARBS: 12.57%

1 whole egg, raw (large)


3 egg whites, raw (3 large eggs)
80g (2.75 oz) champagne leg ham
30g (1.05 oz) mushroom
30g (1.05 oz) capsicum
50g (1.7 oz) avocado
20ml (0.68 fl. oz) lemon juice
Himilayan Sea Salt, to taste

....
Crack egg whites into bowl with 1 whole egg, whisk. Cut ham, fry. Add
sliced mushroom and capsicum.
Add egg mixture, cook until desired, season if required. Season with
Lemon, Salt and top with sliced avo

ASHYS SMOKED SALMON SCRAMBLE


CALORIES MACROS
327.2
FAT: 25.31%

PROTEIN: 41.32%

CARBS: 33.37%

1 pinch sea salt


1 pinch black pepper
32g (1.05 oz) sourdough bread (small slice)
75g (2.63 oz) salmon slices
1 pump cooking oil spray
0.25tsp. dried dill
1 egg, large (approx 50g each)
5g (0.18 ounces) capers, in brine
60ml (2.03fl. oz) soy milk, low fat
2 egg whites, (large egg)

....
Whisk or blend your eggs, egg whites, dill and milk together. Cut your salmon
into small pieces.
Spray your frying pan,add your mix and add your salmon pieces. Toast a small
piece of sourdough and top with your salmon mix add salt, pepper and lemon
juice to suit.

ASHYS PROTEIN PANCAKES


CALORIES MACROS
320.1
FAT: 28.40%

PROTEIN: 35.11%

50g (1.7 oz.) Oats, rolled, raw


100g (3.5 oz.) Low-fat Cottage Cheese
1 Egg, large (approx 50g each)
2 Egg Whites, raw (large eggs)
10g (0.4 oz.) Cinnamon
as needed Water

....
Blend ingredients until smooth
Cook each pancake on side until it bubbles
Flip and repeat

CARBS: 36.49%

ASHYS CHOCOLATE CREPES


CALORIES MACROS
304.36
FAT: 17.74%

PROTEIN: 68.46%

50g (1.7 oz) Banana, Ripe, Medium, Half


4 Egg Whites, Raw(4 large eggs)
40g (1.4 oz.) Choc Whey Protein isolate
as needed Water

....
Blend ingredients until smooth
Cook on one side until bubbles
Flip pancake

CARBS: 13.80%

ASHYS BREAKFAST SMOOTHIE


CALORIES MACROS
361.6
FAT: 10.95%

PROTEIN: 48.23%

50g (1.7 oz) oats, rolled, raw


250ml (8 3/4 fl. oz) water
40g (1.4 oz.) chocolate whey protein isolate
30g (1.05 oz.) frozen berries
15g (0.5 ounces) cinnamon
100g (3.5 oz.) ice

....
Add oats to water first.
Add rest of ingredients.
Blend for 1 minute.

CARBS: 40.82%

ASHYS HIGH PROTEIN BERRY PANCAKES


CALORIES MACROS
307
FAT: 27.56%

PROTEIN: 37.39%

CARBS: 35.05%

1 pinch Stevia Extract Powder


50g (1.75 oz) blueberries
30g (1.05 oz) strawberries
1 tsp vanilla essence
50ml (1.69 fl oz) milk, skim
2 pumps cooking oil spray
50ml (1.69 fl. oz) Fromage Frais, natural, low fat
30g (1.05 oz) soy flour, low-fat
1 large egg (approx 50g each)
1 egg white (large egg)

....
Mix up your eggs, extra egg white, vanilla essence, skim milk and stevia
until the mix looks fluffy like clouds.
Slowly add the soy flour a bit at a time and whisk it in. Repeat until all
done so you dont get lumps (or you can chuck it all in a food processor
or vitamix).
Lightly oil your frying pan and pour in half your mix over medium heat.
Add a few berries to the cooking pancake.
Cook both sides (use a spatula to flip) and youre done. Repeat for the
remaining mix. Once cooked, add your yoghurt and the rest of your
berries to top. YUM!

ASHYS ORIENTAL MUSHROOM OMELETTE


CALORIES MACROS
296.7
FAT: 61.58%

PROTEIN: 29.26%

CARBS: 9.17%

5 mls (0.17 fl. oz) peanut oil


1 pinch black pepper
2 shallots (approx 10g each)
0.25g fresh red chillies (approx 45g each)
20g (0.7 ounces) snow pea sprouts
1 pinch sea salt
5 mls (0.17 fl. oz) tamari - wheat free soy sauce
3 large eggs (approx 50g each)
25g (0.88 oz) common mushrooms

....
Crack the eggs into a bowl and whisk hard. Chop the chilli and shallots
and add to the eggs.
Heat a fry pan or wok over medium heat. Add peanut oil and make sure
it covers the bottom . Pour in egg mixture and spread evenly.
Once base is a little set, add the sliced mushrooms. Cook until base is set
and then fold the omelette over on itself.
Add to plate, and garnish with trimmed snow pea sprouts, tamari sauce
and salt and pepper to taste.

ASHYS SPICY MUSHROOM OMELETTE


CALORIES MACROS
277.6
FAT: 49.28%

PROTEIN: 21.76%

CARBS: 28.96%

5 mls (0.17 fl. oz) peanut oil


1 pinch sea salt
1 pinch black pepper
2 shallots (approx 10g each)
0.25 fresh red chillies (approx 45g each)
20g (0.7 oz) snow pea sprouts
25 g (0.88 oz) mushrooms, common
5 mls (0.17 fl. oz) tamari - wheat free soy sauce
1 slice multi-grain bread
5g (0.175 oz) butter
2 large eggs (approx 50g each)

....
Whisk your eggs. Chop the chilli, shallots and mix into your egg.
Heat a pan or wok, add the oil and pour in your egg mix to cover the
base. Add your chopped mushrooms onto one half of the omelette.
Put your bread in the toaster, and butter once done. Fold your omelette in
half, and place on toast. Top with the snow pea sprouts and a little tamari
and salt/pepper.

ASHYS SMOKED SALMON SCRAMBLE


CALORIES MACROS
327.2
FAT: 25.31%

PROTEIN: 41.32%

CARBS: 33.37%

1 pinch sea salt


1 pinch black pepper
32g (1.05 oz) sourdough bread (small slice)
75g (2.63 oz) salmon slices
1 pump cooking oil spray
0.25tsp. dried dill
1 egg, large (approx 50g each)
5g (0.18 ounces) capers, in brine
60ml (2.03fl. oz) soy milk, low fat
2 egg whites, (large egg)

....
Whisk or blend your eggs, egg whites, dill and milk together. Cut your salmon
into small pieces.
Spray your frying pan,add your mix and add your salmon pieces. Toast a small
piece of sourdough and top with your salmon mix add salt, pepper and lemon
juice to suit.

ASHYS KANGA BARBY


CALORIES MACROS
362.4
FAT: 22.85%

PROTEIN: 36.31%

CARBS: 40.84%

1 tsp butter
5ml (0.17 fl. oz) extra virgin olive oil
1 pinch sea salt
1 pinch black pepper
2 baby beetroots (approx 40g each)
20ml (0.68 fl. oz) milk, skim
0.5tsp garlic, minced
1 medium sweet potato (approx 150g each)
125g (4.38 oz) kangaroo fillet

....
Marinate your Kangaroo in the olive oil, pepperand salt for half and hour.
Cut your sweet potato into cubes and place in boiling water until soft
enough to mash. Add your butter and milk and mash up.
Put your beetroot in foil and place in the oven on 180 for 30mins.
With 5 mins til your beetroot is ready, grill thekangaroo fillet to your
liking and serve together.

ASHYS BEEF MASH


CALORIES MACROS
305.9
FAT: 15.00%

PROTEIN: 43.41%

CARBS: 41.58%

1 pinch black pepper


120g sirloin steak, lean
2 Sprigs fresh chives
0.5 tsp garlic, minced
1 sweet potato (approx 150g each)
30ml (1.01 fl. oz) balsamic vinegar
20ml (0.68 fl. oz) coconut milk , reduced fat
1 Cup mixed salad leaves
4 cherry tomatoes, small (approx 10g each)

....
Cut your sweet potato into cubes and place in boiling wateruntil soft.
Marinate your steak for about 15 mins in a bowl with the balsamic, garlic
and pepper.
Mash your sweet potato and mix in the chives and coconut cream. Make
your super tasty and basicsalad with the tomatoes and salad leaves and
balsamic.
Cook your steak as desired and place on top of your mashnext to your
salad. Pour any juices or extra marinade on top.

ASHYS TOFU & VEGE STIR FRY


CALORIES MACROS
306.9
FAT: 27.27%

PROTEIN: 27.37%

CARBS: 45.36%

120g (4.20 oz) tofu, hard


1 celery stalks (approx 30g each)
1 tsp garlic minced
60g (2.10 oz) egg noodles (dry weight)
1 brown onion, (approx 60g each)
2 pumps cooking oil spray
10ml (0.51 fl. oz) tamari, wheat free soy sauce
5ml (0.34 fl. oz) lemon juice, bottled
30g (1.05 oz) spring cabbage
1 pinch chilli flakes

....
Bring 300ml of water to the boil, add a little salt and cook egg noodles
for a minute or so. Rinse, drain and put aside. Cut the tofu into cubes and
thinly slice the onion, celery and cabbage.
Lightly spray a medium high heated wok with with cooking oil and add
the chilli flakes and garlic. Stir-fry for 1 minute. Add the tofu and stir-fry
until cooked to your preference; remove from the wok.
Lightly spray the wok again; add the onion and celery and cabbage and
stir-fry for a further 2 minutes. Put the tofu back in the wok along with
the prepared egg noodles and tamari sauce and stir gently until heated
through.

ASHYS FAMOUS KANGA BURGER


CALORIES MACROS
289.3
FAT: 12.75%

PROTEIN: 47.01%

CARBS: 40.24%

125g (4.38 oz) kangaroo mince


1 sprig fresh coriander
0.5tsp garlic, minced
1 bread rolls, mixed grain burger buns (approx 45 grams each)
0.5 small brown onion (approx 60g each)
10ml (0.34 fl. oz) hot chilli sauce (home made or bottle)
1 small tomato (approx 100g each)
1 pump cooking oil spray
0.25 small crisp lettuce (approx 100g each)

....
Make your kanga pattie:Combine the onion, mince, garlic and coriander.
Grill or dry fry till cooked.
Construct your Kanga burger.

ASHYS HIGH FIBRE LENTIL SOUP


CALORIES MACROS
263.7
FAT: 19.45%

PROTEIN: 22.30%

CARBS: 58.25%

5ml (0.17 fl. oz) peanut oil


0.5tsp garlic, minced
0.5 small brown onion (approx 60g each)
20g (0.70 oz) baby spinach leaves
0.25tsp ground coriander
80ml (2.70 fl. oz) chicken stock, liquid
0.25tsp ground turmeric
0.25tsp ground cumin
60g (2.10 oz) red split lentils, dried

....
Soak your lentils in water (enough to cover them) for a couple of hours
prior.
Brown your onions and garlic in a saucepan with the oil,and as the
aromastarts building add your spices too.
Keep mixing constantly for a minute or so and then add your lentilsand
stock. Bring your mix to the boil and then cover and simmer for 15
minutes. Once your lentil soup is looking and tasting perfect, just prior to
consuming add the spinach.

ASHYS PROTEIN PUNCH FRITTERS


CALORIES MACROS
345.8
FAT: 34.88%

PROTEIN: 39.10%

CARBS: 26.03%

13g (0.46 oz) flour, gluten free


2.5g (0.09 oz) baking powder
50g (1.75 oz) chicken breast fillets, skinless and boneless
40g (1.40 oz) cheese, cream, extra light (reduced-fat)
80ml (2.70 fl oz) milk, skim
6g (0.21 oz) cheese, Cheddar, reduced fat, grated
1 sprig fresh chives
25g (0.88 oz) corn, fresh
2 large eggs (approx 50g each)

....
Add your milk and eggs into the food processor and mix till fluffy. Slowly
add the flour, baking powder, corn, chives and cheese until its mixed well.
Add the small chicken piece and stir together with a spoon.
Using a quick spray of oil on a non stick pan, cook on both sides until
cooked through.
Top with the cream cheese and serve.

ASHYS ORIENTAL PORK STIR FRY


CALORIES MACROS
335.3
FAT: 16.37%

PROTEIN: 46.64%

CARBS: 36.98%

30ml (1.01 fl. oz) sweet chilli sauce


0.25tsp garlic, minced
1 Sprig fresh coriander
100g (3.50 oz) bok choy
0.25 small brown onions (approx 60g each)
100g (3.50 oz) snow peas
10ml (0.34 fl. oz) tamari, wheat-free soy sauce
5ml (0.17 fl. oz) extra virgin olive oil
125g (4.38 oz) pork fillet, extra lean
100g (3.50 oz) broccolini
30ml (1.01 fl. oz) lemon juice, bottled
0.25tsp bottled ginger, crushed
1 packet Slim Pasta, vermicelli

....
Prep Your Veges: Chop the bok choy, broccoliniand trim your snow peas.
Fry the pork on high heat in a wok until seared and remove.
Remove the slim pasta from packet, rinse and put in bowl of boiling water
and rock salt.
Dice your onion, crush the ginger and garlic, and add to the wok with
coconut oil until tender and aromatic. Add your prepped veggies, slim
pastaand pork back into the wok with the sweet chilli sauce,lemon juice
and tamari. Stir fry forapprox 2 mins or until your greens are how you
like them. Serve and eat immediately.

ASHYS SALMON 'N' COUS COUS


CALORIES MACROS
362.7
FAT: 24.57%

PROTEIN: 34.85%

CARBS: 40.58%

1 tsp Honey, clear and runny


0.5 tsp Bottled Ginger, crushed
120g (4.20 oz) Salmon Fillets, boned and skinned
5ml (0.17 fl. oz) Tamari, wheat-free soy sauce
40g (1.40 oz) Cous Cous
0.5tsp Dried Oregano
0.25 Fresh Red Chilli (approx 45g each)

....
Create your marinade by thinly slicing the chilli and mixing it with the
ginger,tamariand honey. Cover your salmon with itand let sit for 30mins
or so(the more the better).
Cover your couscous with boiling water in a bowl. As it puffs up,mix
through some oregeno with a fork, fluffing the couscous at the same
time.
Heat a non-stick frying pan over high heat and searboth sides. Drop the
heat and cook the salmon for another 2 mins until pink.
You have two options for serving. a) lay a bed of couscous and top it with
the salmon b) break up the salmon and mix through the couscous.

ASHYS TUNA BEAN SALAD


CALORIES MACROS
279.2
FAT: 10.32%

PROTEIN: 51.00%

CARBS: 38.68%

1 pinch black pepper


100g (3.50 oz) tuna, in springwater (drained weight)
30g (1.05 oz) cottage cheese
200g (7 oz) tinned mixed four bean salad, no added salt
(drained weight)
20g (0.70 oz) sour cream, extra light
1 shallots (approx 10g each)
10ml (0.34 fl. oz) lemon juice, freshly squeezed

....
Drain the 4 bean mix and place in a bowl.
Add the tuna, cottage cheese, sour cream, shallots, lemon juice and pepper.
Mix well and eat. Great for a post training feast!

ASHYS GLUTEN FREE BEEF STIR FRY


CALORIES MACROS
265.3
FAT: 22.05%

PROTEIN: 50.66%

CARBS: 27.29%

1 packet Slim Pasta, vermicelli


1 spring onion (approx 15g each)
120g (4.20 oz) sirloin steak, lean
100g (3.50 oz) broccoli
20g (0.70 oz) oyster sauce
2 pumps cooking oil spray
0.5 fresh red chillies (approx 45g each)

....
Cut the beef into thin strips and sear on high heat in a wok until the
outside is no longer pink. Remove from the pan (dont over cook!).
Add some more oil to the pan and mix the broccoli, chilli, spring onion for
a minute and then add half your oyster sauce.
Add the slim pasta, beef and rest of the oyster sauce and continue to
mixfor another minute.
Pour into a bowl and cover with the other half of your oyster sauce.

ASHYS QUICK CHICKEN SOUP


CALORIES MACROS
274.2
FAT: 11.16%

PROTEIN: 69.88%

CARBS: 18.96%

3 sprigs Fresh Coriander


1.5tsp Lemon Grass, sliced in water
7ml (0.24 fl. oz) Tamari, wheat free soy sauce
0.75 Spring Onion (approx 15g each)
1g (0.04 oz) Fish Sauce (nam pla)
0.25 Fresh Red Chillies (approx 45g each)
20g (0.70 oz) Snow Pea Sprouts
200g (7 oz) Chicken Breast Fillets, skinless
15ml (0.51 fl. oz) Lime Juice, bottled
500ml (16.90 fl. oz) Chicken Stock liquid
65g (2.28 oz) Bok Choy
1.5tsp Bottled Ginger, crushed
1 Kaffir Lime Leaf

....
Make your Soup Stock: Add the ginger, lemongrass, kaffir lime leaves
and garlic to your chicken stock in a saucepan. Bring to the boil and then
simmer. Finely slice the chicken breast and add to your stock.
Return to the soup to the boil and ensure your chicken is cooked through.
Dont cook too much, jus make sure it isnt pink (chicken breast goes dry
if over cooked).
Remove from heat and stir in snow pea shoots. Serve straight away.

ASHYS POST TRAINING EGG WRAP


CALORIES MACROS
227.4
FAT: 24.54%

PROTEIN: 30.08%

CARBS: 45.38%

1 pinch black pepper


1 large egg (approx 50g each)
0.25 small crisp lettuce
1 bread wrap, oat
1 large egg (approx 50g each)
15g (0.53 oz) mayonaise, 98% fat free
75g (2.63 oz) cottage cheese, low fat

....
Hard boil anegg.
Mash up and mix with cottage cheese,mayonnaise and pepper
Spread the mixture over the oat wrapandtop with lettuce.

ASHYS LUNCH LAMB RISSOLES


CALORIES MACROS
372
FAT: 52.26%

PROTEIN: 22.15%

CARBS: 25.59%

4 medium cherry tomatoes (approx 17g each)


1 sprig fresh chives
0.25 small carrot (approx 100g each)
0.5 sweet potato (approx 150g each)
0.25 medium zucchini (Courgette) (approx 196g each)
0.5 Weet Bix Cereal, Original
0.75 cups mixed salad leaves
80g (2.80 oz) lamb mince
1 sprig fresh rosemary leaves
0.5 egg, large (approx 50g each)
80g (2.80 oz) lamb, mince
10ml (0.34 fl. oz) lemon juice -freshly squeezed

....
Prep your veggies: Grate zucchini and carrot and finely chop chives
and rosemary.
Make your patties: Mix up the mince, weetbix, chives, carrot, zucchini and
egg into balls and squish slightly. Heat the oven to 150C and line a tray
with baking paper. Bake your patties until brown (about 40mins).
Slice your sweet potato super thin and season with the rosemary. With
20mins to go, add them to your baking tray. The thinner they are, the
crispier they will get. Keep an eye on them.
Combine your salad ingredients (mixed greens, cherry tomatoes, lemon
and salt) and serve together.

ASHYS CHICKEN PARMY


CALORIES MACROS
283.9
FAT: 25.04%

PROTEIN: 56.78%

CARBS: 18.18%

1 cup mix of any green salad leaves you like


(eg. baby spinach, sorrel, kale, rocket etc)
1 full lemon (squeezed)
130g (4.55 oz) chicken breast fillets, skinless and boneless
0.25 small brown onion, (approx 60g each)
10g (0.35 oz) fresh parmesan cheese
80g (2.80 oz) Leggos simmer sauce, Italian chicken parmigiana
1 inch cucumber (approx 15g per inch)
15g (0.53 oz) ham, lean
2 small Cherry Tomatoes (approx 10g each)

....
Get your oven hot, about 200-220C.
Grill your chicken till its cooked through.
Construct your parmy: chicken ham, sauce, grated parmesan, and then
bake in the oven till the cheese is how you like it.
Add the salad leaves, cucumber, tomatoes and lemon together in a bowl
and toss.

ASHYS TERIYAKI LAMB COOK UP


CALORIES MACROS
360
FAT: 39.00%

PROTEIN: 47.33%

CARBS: 13.67%

20g (0.70 oz) Teriyaki marinade


100g (3.50 oz) bok choy
0.5 small brown onion (approx 60g each)
0.5 fresh red chilli (approx 45g each)
1 pump cooking oil spray
200g (7 oz) lamb rump, lean
15g (0.53 oz) Thai sweet chilli sauce, light
5ml (0.17 fl. oz) sesame oil
2 stalks broccolini

....
Prep your veggies: Roughlychop the bok choy and broccolini, thickly
slice the onionandthinly slice the chilli and garlic. Slice the lean lamb
into strips.
Heat thewok to high and lightly spray with cooking oil spray. Quickly
sear the lamb until brown and take away from the wok.
Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until its
aromatic and then add the lamb, veggies and sauce. Serve immediately.

ASHYS SPICY MUSHROOM CHICKEN & ASIAN GREENS


CALORIES MACROS
345.4
FAT: 34.92%

PROTEIN: 49.33%

CARBS: 15.75%

150g (5.29 oz) Chicken Breast Fillets, skinless and boneless


0.25tsp Five Spice Powder
30ml (1.01 fl. oz) Tamari, wheat free soy sauce
0.5tsp Cornflour
1 pump Cooking Oil Spray
5ml (0.18 fl. oz) Coconut Oil
150g (5.25 oz) Bok Choy
1tsp Honey, clear and runny
0.5tsp Bottled Ginger, crushed
5ml (0.17 fl. oz) Sesame Oil
1 extra large Flat Mushroom (approx 75g each)

....
Make our Marinade: Mix the honey, tamari, five spice powder, ginger and sesame
oil into a container and shake. Place the chicken in a saucepan, and mix with
marinade. Cover the saucepan and put in the fridge for at least 5-10 minutes, but
the longer the better IE an hour if you have time.
Once marinated, place the chicken on a pan and cook for approximately 5-8
minutes until cooked through (medium to low heat so not to burn marinade). As
you are frying the chicken, grill the mushroom and bok choy until tender with the
coconut oil. Add a little salt and tamari. Turn heat off.
With any remaining marinade in the saucepan, heat it up (add some corn flour
if necessary to thicken it, in case it gets runny) or add a little water if dry. Put it
Together: Add your mushys and bokchoy to a plate, Slice the chicken breast and
place it on top and finally pour the sauce you just made over the rest of the dish!

ASHYS CLASSIC THAI BEEF SALAD


CALORIES MACROS
282.2
FAT: 38.91%

PROTEIN: 46.35%

CARBS: 14.74%

3 sprigs fresh mint leaves


1 cup mixed salad leaves
3 sprigs fresh coriander
0.25 small red onion, (approx 60g each)
150g (5.25 oz) beef, steak, rump, lean
1 pinch black pepper
20g (0.70 oz) fish sauce (nam pla)
0.5 fresh red chilli (approx 45g each)
1 pinch sea salt
2 inches cucumber (approx 15g per inch)
0.25 Large red capsicums (peppers) (approx 160g each)
3 small cherry tomatoes (approx 10g each)

....
Season the rump with salt and pepper and cook to your liking; slice thinly.
Chop the red chilli, slice the capsicum, onion and cucumber and halve
the tomatoes; combine with the coriander, mint and salad leaves.
Top the salad with the sliced rump and drizzle with fish sauce.

ASHYS NOT SO NAUGHTY CHICKEN CAESAR


CALORIES MACROS
339.8
FAT: 31.25%

PROTEIN: 46.67%

CARBS: 22.07%

15g (0.53 oz) croutons


120g (4.20 oz) chicken breast fillet
1 sprig fresh chives
100g (3.5 oz) crisp lettuce
1 large egg (approx 50g each)
10g (0.35 oz) Caeser Style Low Fat Dressing
5g (0.18 oz) snow pea sprouts
50g (1.75 oz) yoghurt, greek, low fat, Jalna

....
In a large salad bowl (always go bigger than you think), break apart your
lettuce and add the chives, snow pea sprouts and croutons. Hard boil
your eggs (make sure there is no run in your yolks) and slice length ways.
Fry the chicken until cooked through (for thick fillets, cut them length
ways in half like you would for a schnitzel, so its quicker to cook). In a cup
add the yoghurt and Caeser dressing together (feel free to add some
lemon juice too).
Mix your ingredients together and add the dressing.

ASHYS SPICY SNAPPER SALAD


CALORIES MACROS
317.5
FAT: 11.06%

PROTEIN: 43.35%

CARBS: 43.59%

150g (5.25 oz) snapper (approx 150g each)


0.5tsp garlic, minced
10ml (0.34 fl.oz) tamari, wheat-free soy sauce
0.5 small red onion (approx 60g each)
2 inches cucumber (approx 15g per inch)
80g (2.80 oz) rice, brown
0.5tsp ginger , grated
0.25 fresh red chillies (approx 45g each)

....
Prepare the rice (normally 2.5 times water to brownrice in a saucepan)
or the same in a rice maker.
Pre-heat your oven to 200C. Put the garlic, ginger, tamari and 10mls of
water together. Mix the tamari sauce with the same amount of water;
add the garlic and ginger together and combine.
Place the snapper in a baking dish and cover it with the sauce. Cook in
the oven until cooked through (approx 15 mins).
Meanwhile, thinly slice the onion and cucumber, toss together and set
aside. Also slice the red chilli and set aside. Top the rice with the snapper
and cucumber salad and drizzle the juices from the baking dish over the
salad. Garnish with the sliced red chilli.

ASHYS ORIENTAL CHICKEN & VEGE STIR FRY


CALORIES MACROS
311
FAT: 14.47%

PROTEIN: 54.15%

CARBS: 31.38%

1 celery stalks (approx 30 grams each)


1tsp Garlic Minced
150g (5.29 oz) chicken breast fillets, skinless and boneless
30g (1.05 oz) spring cabbage
2 pum cooking oil spray
150g (5.25 oz) Basa-Freshwater Fillets
2 pump Cooking Oil Spray
10ml (0.34 fl. oz) Tamari, wheat free soy sauce
50g (1.76 oz) noodles, egg (dry weight)
1 brown onions, small (approx 60g each)
1 pinch chilli flakes

....
Bring 300ml of water to the boil, add a little salt and cook the egg noodles for
a minute or so. Rinse, drain and put aside. Prep it Up: Cut your chicken into thin
strips and thinly slice the onion, celery and cabbage.
Spray a non-stick wok with cooking oil spray and heat to medium high; add the
chilli flakes and garlic for 30 secs and then add the chicken and stir-fry until the
chicken is cooked through; remove from the wok and chuck on a plate.
Spray the wok with cooking oil again; add the onion and celery and stir-fry until
tender. Add the cabbage and cook for a further 2 minutes. Add the chicken back
in with the egg noodles and tamari sauce and stir. Serve straight away.

CONGRATULATIONS!

www.ashybines.co
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