Roasted Chicken with Quinoa Tabbouleh

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
443 43g 9g 52g
 

METHOD

Season the chicken breasts and roast in the oven for 20 minutes until cooked through. Cook the quinoa as per the packet instructions. Make the dressing by whisking all the ingredients together until smooth and then mix with the cooked quinoa, tomatoes, cucumber and parsley. Serve the cooked chicken on top of the quinoa tabbouleh.

INGREDIENTS

  • Serves 2

  • 2 skinless chicken breasts

  • 100g dried quinoa

  • 75g parsley chopped

  • 300g tomatoes roughly chopped

  • 100g cucumber, diced

  • Dressing

  • 1 tsp olive oil

  • 2 tsp balsamic vinegar

  • Juice and zest of 1 lemon

  • 1 tsp agave syrup

  • Pinch of salt

  • ½ clove garlic, crushed

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes Remove carb
Meso-Endomorph Yes Remove carb
Endomorph Yes Remove carb

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

Quick Chicken Salad

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
605 56g 39g 9g
 

METHOD

Chop the chicken in to bite size pieces and saute in a little coconut oil with a pinch of cayenne pepper to taste. Saute until the chicken is cooked through. At the same time, soft or hard boil the eggs, as you prefer. Mix all the salad ingredients together and make a simple lemon and olive oil dressing with a 2:1 lemon to oil ratio and seasoning. When eggs and chicken are ready add them to your salad and drizzle with a little dressing to finish.

INGREDIENTS

  • Serves 2

  • 2 skinless chicken breasts

  • Coconut oil

  • Pinch of cayenne pepper

  • 12 cherry tomatoes

  • Handful of pitted olives

  • Half a cucumber

  • Lettuce leaves of your choice

  • 3 eggs

  • Lemon juice

  • Olive oil

  • Seasoning

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

Meals before 5pm Meals after 5pm
Ectomorph Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes

Spiced Chicken, Spinach & Sweet Potato Stew

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
521 50g 16g 48g
 

METHOD

Peel and chop the sweet potatoes and place in a large saucepan, cover with boiling water and boil for 10 minutes or until just tender. Drain and place to one side. Meanwhile, put all the paste ingredients into a blender and blitz until you have a fine puree. Add the oil to the pan together with the paste and fry for a couple of minutes. Add the chicken to the paste, mix well and fry for 5 minutes or so until the chicken starts to colour. Then add the sweet potato and cook for a further 5 minutes or so. Once lightly browned, pour over the stock and bring to the boil. Simmer for 10 minutes, stirring occasionally. Add the spinach to the hot mixture at the end so it wilts nicely.

INGREDIENTS

  • Serves 4

  • 3 sweet potatoes, cut into chunks

  • 190g spinach

  • 2 tsp sunflower oil

  • 8 chicken thighs, skinless and boneless (kept whole)

  • 500ml chicken stock

  • Paste ingredients

  • 2 onions

  • 1 red chilli

  • 1 tsp cayenne pepper

  • Thumb sized piece of ginger, grated

  • 400g fresh tomatoes

  • Juice of 2 lemons

Photo 05-09-2018, 20 21 52 (4).jpg

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes No
Meso-Endomorph Yes No
Endomorph Yes No

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

Oregano Chicken Stew

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
434 39g 12g 53g
 

METHOD

Fry the chicken and onion in a little coconut or rapeseed oil for 5 minutes in a pan deep enough to take all of your ingredients. Add salt, pepper and 2 tsp of oregano. Add the potatoes, the tomato puree and cover with boiling water. Leave to simmer for half an hour, or until the potatoes are soft. Add the remaining teaspoon of oregano and a pinch of chilli. Switch off the heat and add a drop of olive oil before serving.

INGREDIENTS

  • Serves 2

  • 2 chicken breasts, diced

  • 1 onion, diced

  • Coconut or rapeseed oil

  • 2 large potatoes, peeled and cubed

  • 1 tbsp tomato puree

  • 3 tsp oregano

  • Pinch of chilli

  • Salt and pepper

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes No
Meso-Endomorph Yes No
Endomorph Yes No

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

Baked Chicken with French Beans & Spicy Pepper Sauce

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
422 49g 16g 20g
 

METHOD

Pre-heat the oven to 180 degrees Celsius. Sauté the chicken for 2 minutes each side in an oven-proof frying pan to get a little colour and then cook in the oven for 15 minutes. Put the pepper, garlic, chilli, tomatoes, paprika and some salt and pepper on a baking tray and cook in the oven for 15 minutes. Take out the pepper mix and blitz in a blender before passing through a sieve so it’s nice and smooth. Steam the French beans. While the beans are cooking sauté the pancetta. Add the French beans to the pancetta with some lemon juice and parsley. Serve with the cooked chicken breast and pepper sauce.

INGREDIENTS

  • Serves 2

  • 2 chicken breasts

  • 150g French beans

  • 2 red peppers, roughly chopped

  • 150g cherry tomatoes

  • 3 red chillies

  • 4 cloves garlic

  • 1 tsp paprika (or add a little more if you like it spicy)

  • 100g diced pancetta

  • 1 lemon

  • Parsley

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

Meals before 5pm Meals after 5pm
Ectomorph Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes

Mexican Chicken Stew with Quinoa

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
592 51g 12g 74g
 

METHOD

Heat the oil in a deep frying pan. Add the onions and peppers and cook for a few minutes until soft. Stir in the chipotle paste and cook for a minute, followed by the tomatoes. Add 400ml of water to the pan then add the chicken breasts and gently simmer, turning occasionally, for 15-20 minutes until the chicken is cooked through. Heat the chicken stock in another large saucepan, add the quinoa and cook for 15 minutes until tender. Add the beans for the final minute so they can cook through. Once cooked drain well in a colander, add the lime juice and check for seasoning. Remove the chicken from the pan, shred with some forks and then stir back into the tomato sauce. Add the sugar and check for seasoning before serving with the quinoa.

INGREDIENTS

  • Serves 4

  • 1 tbsp coconut or rapeseed oil

  • 1 onion, sliced

  • 2 red peppers, deseeded and chopped into large chunks

  • 3 tbsp chipotle paste

  • 600g fresh tomatoes

  • 4 skinless chicken breasts

  • 160g quinoa

  • 2 chicken stock cubes

  • 400g pinto beans, drained (note if using dried, soak and cook first)

  • Small bunch of coriander, most chopped, few leaves left whole

  • Juice of 1 lime

  • 1 tbsp sugar

  • Natural yoghurt to serve

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes Remove carb
Meso-Endomorph Yes Remove carb
Endomorph Yes Remove carb

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

Harissa Chicken Tray Bake

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
510 21g 21g 21g
 

METHOD

Heat oven to 190 degrees Celsius. Score deep lines into the chicken legs or thighs and rub with the harissa paste. Season well and place in a roasting tin with enough room for all the other ingredients. Scatter over the garlic cloves, squeeze the lemon wedges for juice before adding to the tray, mix in the tomatoes, new potatoes and olives. Place in the oven for 45 minutes or until the chicken is cooked through. Serve with a green salad.

INGREDIENTS

  • Serves 4

  • 4 chicken legs or 8 chicken thighs

  • 2 tbsp harissa paste *

  • 1 garlic bulb, broken into cloves

  • 1 lemon, cut into wedges

  • 400g cherry tomatoes

  • 350g new potatoes

  • 50g kalamata olives

  • Green salad to serve

* You can use ready made harissa paste or you can follow our simple recipe to make your own ADD LINK.
 

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

Meals before 5pm Meals after 5pm
Ectomorph Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes

Chicken Teriyaki with Wild Rice & Mangetout

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
353 38g 4g 40g
 

METHOD

Blitz together the chilli, garlic, lime leaves, lemongrass, soya, mirin and honey to make your teriyaki sauce. Marinade the chicken for an hour or longer if you have time. Sauté in a hot frying pan for 10 minutes, until the chicken is cooked through and let the sauce reduce so it caramelises. Serve the chicken with the cooked mangetout and wild rice and finish with some chopped coriander.

INGREDIENTS

  • Serves 2

  • 2 skinless chicken breasts

  • 4 tbsp soya sauce

  • 2 tbsp mirin

  • 1 tbsp honey

  • 4 cloves garlic, roughly chopped

  • 2 red chillies, roughly chopped

  • Thumb sized piece of ginger, peeled and roughly chopped

  • 2 lime leaves

  • 1 stalk lemongrass, roughly chopped

  • Chopped coriander

  • 100g wild rice

  • 150g mangetout

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes Remove carb
Meso-Endomorph Yes Remove carb
Endomorph Yes Remove carb

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

Moroccan Chicken

CALORIES / MACRONUTRIENTS PER SERVING

Calories Protein Fat Carb
347 43g 9g 29g
 

METHOD

Season the chicken with the cumin and lots of ground black pepper. Heat a large frying pan and cook the chicken for 4 minutes in a little coconut oil. Add to the chicken the tomatoes, 250ml of vegetable stock, the honey, courgettes and chickpeas. Bring to the boil and simmer for 15 minutes until it starts to thicken and the chicken is cooked through.

INGREDIENTS

  • Serves 4

  • 4 skinless chicken breasts

  • 1 tsp ground cumin

  • 1 tbs coconut oil

  • 1 onion finely chopped

  • 400g cherry tomatoes

  • 2 tsp harissa paste *

  • 1 tbsp clear honey

  • 2 medium courgettes thickly sliced

  • 400g chickpeas **

  • 250ml vegetable stock

* You can use ready made harissa paste or you can follow our simple recipe to make your own ADD LINK.
** If you use dried chickpeas you will need to cover them with water and leave to soak overnight or until doubled in size.
 

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.

FAT LOSS / SCULPT

Meals before 5pm Meals after 5pm
Ectomorph Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes

MUSCLE GAIN

Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes