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Advanced
Nutrition
Booklet
O U R T R A N S F O R M AT ION
Y
STARTS HERE
A product
of SpeedFit
Advanced
Nutrition
Booklet
O U R T R A N S F O R M AT ION
Y
STARTS HERE
Disclaimer
The information provided in this manual does not constitute
medical advice. We advise you to consult your healthcare
professional before undertaking any new diet or exercise program.
If you decide not to get the consent of a health care professional
throughout the program, you agree to accept full responsibility for
your actions. This nutrition program is not suitable for individuals
with diabetes. If you have any known allergies or intolerances,
Written by
please consult your healthcare professional or nutritionist before Kayla Braithwaite
commencing this program. Clinical Nutritionist (BScNutr)
A product
of SpeedFit
Congratulations
on taking the
first step towards
taking control of
your health.
We are super-excited to have you on board, and cannot wait to see you We’ve created this booklet to help you achieve maximum body
start achieving the results you want. fat loss while increasing lean muscle mass and definition . This
program is based on calories which are specific to an individu-
We will be working with you towards shifting your body composition by
al’s requirements. You need to be working in a calorie deficit to
reducing body fat and increasing lean muscle mass. The science of losing
lose weight, so finding the right calorie goal for you is impera-
weight is quite simple, but it’s not always easy to achieve. If it were easy,
tive.
excess weight wouldn’t be an issue, and you wouldn’t be reading this!
These days, it can be hard to cipher through the abundance of information To help accurately track your progress we use the Evolt body
available to us regarding good nutrition. We can easily become confused, scanner, which is the most accurate tool to determine your
overwhelmed and deflated. However, the truth is that eating to improve body composition and to measure body fat. Your goal should
your health is not that difficult! be to lose body fat while maintaining muscle mass and good
energy levels.
All you need to do is implement some changes, and commit to the time re-
quired to reach your goals. Remember, a quick fix is never a long-term fix!
In this manual, we’ll provide you with insider tips, recipes and guidelines
to help you lose weight, stimulate muscle growth and improve your energy
levels. We’ve built a program that, when followed correctly, will not only
make you look better than ever but will change the way you feel about
yourself every day.
Have fun and learn to love food and the abundance of energy it brings to
your life.
Remember, a positive mentality is the key to success!
Staying Alcohol
On Track There are two major concerns when it comes
to consuming alcohol:
You are about to undergo a change, and a significant 1) H ow rich in calories the alcohol is
one at that! As creatures of habit, change can be hard, 2) H ow it affects our detoxification & metabolic pathways
and often our mind will do its best to sabotage our ef- Alcohol is rich in quick releasing sugars and high in calories. Quick releasing sugars have
forts. Breaking old (bad) habits and creating new ones a significant impact on your blood sugar levels. We know that when blood sugar levels are
will take a wilful dedication, along with passion and spiked dramatically, it drives the want for more sugar rich food and drink to help maintain
enthusiasm to reach your goal. this sugar spike. This can lead to unintentionally overeating on calorie dense foods and
undoing all your hard work.
Knowledge is power ! Having a better understanding
behind what and why you should eat certain foods Another thing to remember is we do not drink alcohol in isolation, we tend to accompa-
makes it easier to stay on track and reach your goals. ny alcohol with calorie dense food choices the day after and in combination with drink-
When you are feeling satisfied and energised after ing. It is easy to drink your daily calorie intake in just a few drinks. Not only is alcohol an
each meal, it makes it much easier to continue. easy way to over consume calories but it’s inflammatory to the body and puts additional
pressure on your detoxification pathways. Normally your body burns your fat reserves to
We recommend reading the following tips to help you
provide your body with the energy it needs, which is exactly what you want when you’re
keep you on track and stay consistent with food taking
trying to lose weight. The problem with drinking alcohol while you’re following a weight
over your life.
loss plan, is that alcohol provides a quicker, more accessible form of energy for your body
than fat does. Making alcohol much easier for your body to turn into fuel compared to fat.
Trying to then burn off alcohol with exercise seems like a good approach yet it takes a lot
of physical effort and time to burn a very small amount of alcohol off. Below shows an
It only takes
estimate of how many minutes of brisk walking it takes to burn alcoholic beverages off.
21 days to form
a new habit! Glass of Wine 30 ml Shot Champagne flute
And to break
132 Cals 60 Cals 111 Cals
35 mins 16 mins 29 mins
an old one. Espresso Martini Premixed can Gin & Tonic
285 Cals 283 Cals 143 Cals
76 mins 75 mins 38 mins
6
How a healthy
liver can
support
weight loss
environment, pesticides from our food or the daily skin, hair and face
The body possesses its own self regulating mecha-
products we use or are exposed on a daily basis. Along with these con-
nisms of detoxifying unwanted toxic substances from
suming alcoholic beverages, highly processed foods and not including
the body. Several organs make up these detoxification
liver loving wholesome foods the liver can become overwhelmed and
pathways which work together to break down and
“ sluggish” and deplete internal antioxidants contributing to the poor
excrete unwanted substances. But did you know you
clearance of toxins.
can help optimise your detoxification pathways and
by doing so this can support weight loss and weight The liver is involved in metabolising fat along with manufacturing bile
management? which is needed to break down and eliminate excess fat out of the body
via the bowels. Another important job the liver is responsible for is taking
The liver is in charge of performing vital tasks such as
the carbohydrates we consume and turning them into glucose, a form of
producing cholesterol, bile, hormones and proteins
energy, to be stored for later use.
and metabolizing toxins such as alcohol, medications,-
supplements and chemicals from the environment and If your body is not detoxifying efficiently then this can contribute to the
natural by-products of metabolism. body’s ability to be able to break down and metabolise stubborn fat, or
use energy effectively which leads to more energy storage . Many toxins
We are forever being exposed to toxic substances
are fat soluble and are stored in the fat cells in the body. Which means if
and chemicals on a daily basis whether that from the
liver clearance is poor then toxins and excess hormones are more likely
to build up and sit in your fat cells making it even harder to shift fat.
Remember, less is best. Learn to taste your food, and savour the fla-
vours contained within your meals. See the recipes page for a few ideas
on healthy salad dressings and meat marinades.
Liver Loving FOODS
• Citrus fruits- lemons, oranges and grapefruit
• Cruciferous vegetables - cabbage, broccoli, cauliflower, brussel
sprouts
• Berries - especially blueberries & cranberries
• Bitter foods - Bitter melon, dandelion root, citrus, cranberries,
cacao, arugula, green tea
• Nuts - especially walnut, brazil nuts & almonds
• Wild fatty fish - eg salmon, mackerel, herring
• Avocado
• Extra virgin olive oil
• Green tea
• Eggs
• Ginger & garlic
FOODS the liver does not love
• Refined sugars
• Alcohol
• Processed foods
• Trans fatty acids - found in most processed foods which activate
inflammatory pathways in the body.
• Farm-raised fish and GMO foods such as GMO soy products
• Food chemicals - herbicides & pesticides (washing your fruit & veg-
etable in water and vinegar or buy organic where possible)
• Lifestyle tips to support your liver
• Sweat: Get your lymphatic system & blood moving! This will help to
speed up the release of toxins. Whether it’s a brisk walk or work out
aim for 20-30 minutes each day where you are breaking a sweat
• Water: Drink at least 2-3 litres of (filtered water if possible) a day. If
you do not enjoy the taste of water then this can be done through
herbal tea or add some fresh cucumber or lemon to your water.
• SLEEP & REST - Make getting 8 hours of sleep a prioritise. Sleep
allows your body time to regenerate new healthy cells which is vital
to ensure proper can properly detoxification & cleansing
• Warming herbs & spices - Try using herbs and spices as much as
possible, not only are they packed with nutrients to support your
liver function but they are also low in calories & add flavour to
meals. Turmeric, cayenne pepper, cinnamon, nutmeg and ginger
are liver supporting spices.
10 11
Tracking Calories
rice or pasta pre cooked and eat that portion not realising it expands, being unaware of
how many calories and how big of a serve you are actually consuming
It is not just one extra item alone that is a big deal but the addition of all the extra top-
To track your calorie intake or not to? pings together can add up to a lot of calories. Start to look at your serving sizes and
portions of high calorie food items and be more mindful of what you are actually eating
Unfortunately it’s often that we think we know how much we are consuming but in over a day.
actual fact we are further off than we realise. Tracking your food intake accurately
can be a real big eye opener to what you are ACTUALLY eating compared to what When eating out and not personally preparing your food remember it’s likely the calories
you THINK you are eating. are much higher than you making that item at home. Always take this into consideration
There is a fine line between tracking your food intake, being aware of what you are putting when eating out and tracking your calories.
in your mouth and being obsessive. Many of us are not eating as little as we think with Remember this should be a short term educational tool and should not take over your
studies showing that people under report their caloric intake by 30-50%. If weight loss meal times and life. Once you start to learn how calorie dense certains foods are, it’s easi-
is your goal and you are not making any headway with what you are currently doing then er to understand suitable portion sizes and what changes need to take place.
paying more attention to portion sizes & how much your food weighs can be important.
By tracking what you eat for a short period of time can help you get the gist of portion
sizes & see what you need to change.
1. Healthy fats - They are high in calories and can easily add up without evening noticing
ie the addition of a dash of cooking oil, free pouring salad dressing & toppings
2. Drink intake - Not including your drink intake. The only drink you should not track the
calories for is water. It can be surprising the hidden calories in some of your “ healthy”
drinks
3. Sugars/ sweeteners - The addition of sweeteners to your coffee, tea and food can
increase your calories , even if you are only adding natural sweeteners
4. Snacks - Even if you are only having a bite here and there for a snack these can add
up by the end of the day to a whole meal. Grabbing a “ handful “ of nuts can easily be 200
calories you did not account for
5. Serving size - Measuring a tablespoon out but it being a big heaped tablespoon can
increase your calories. Not being aware of what a “ tablespoon” is in calories. Ie mea-
sured standard teaspoon of peanut is 57 cals unlike a dollop teaspoon of peanut butter
can be 120 cals
6. Measuring cooked & uncooked - It is easy to make the mistake of measuring your
12 13
1. Goal Setting
If you have not got a specific goal or something to work towards it is easy to lose focus
and not be committed. I find by writing this goal down and surrounding yourself with
reminders can help maintain focus and is a constant reminder of what you are working
towards.
Your goals should be written somewhere you can see them on a daily basis i.e. on a sticky
note on your mirror or on your desk or in your diary or on your computer.
Make sure you set small, SMART goals, Specific, Measurable, Achievable, Realistic and
Time bound.
2. Remember how you feel after completing goals (big and small).
Top 3 Mindset
It is hard to stay motivated and stay focused consistently especially when surrounded
with temptation. We all know what food is good for us but it’s hard to choose that over
the less healthier food option at the time. Instead of thinking about how good it is for you
Tips think about how good it makes you feel after consuming it. The benefits and feeling you
get after taking action (e.g. completing a SpeedFit session, drinking 2L of water or taking
a walk) can be what motivates and help you stay on track.
How a small change in mindset can go a long way
towards achieving your goals. A shift in mindset 3. What are your non negotiables
can help you to stay focused, motivated and com- When your days are busy, overwhelming and stressful it can be easy to lose sight of your
mitted. Yes, changing your mindset can be a task in
itself but the key is to not overwhelm yourself and goals and easy to let all your hard work go out the door by giving into temptation. To help
focus on 1 or 2 small tasks at a time. keep your happiness up and help to stabilize your moods even on a bad day think about
the non negotiable you need every day to help do this.
• Participating in daily movement
• 15 minute morning journaling
• Daily meditation
• Focusing on 7-8 hours quality sleep each night
• Drinking 2-3 litres of water daily
• Seeing friends and family each week
• 15 -20 minutes of sunshine each day
14 15
How does your
ing any dramatic rise and fall which is what leads to overeating and cravings. Choosing
the right fats is important to not sabotage your goals. The inclusion of unsaturated fats
such as avocado, extra virgin olive oil, seeds and nuts help to slow down the release of
plate look?
energy at each meal, leaving you feeling satisfied and full.
Non-starchy vegetables should make up at least ½ of your plate. Not only are non starchy
vegetables low in calories but are high in nutrients. Aim to fill your plate with a variety
Find it hard to reduce your calorie intake, feel full and still feel energised at the same time? of colours and textures of vegetables to boost your nutrient intake. Some non starchy
Are you focusing just on calories in and calories out and not what your plate is made up vegetables are more water based (such as lettuce and tomato) while others are more
of? Balancing out your plate with the right amount of macronutrients is what will help you dense and fibre rich (such as broccoli & cabbage). Having a combination of both types of
from feeling starving come lunch time. A calorie controlled diet lacking in nutrients will non starchy vegetables means you are getting a range of nutrients while also hitting your
leave you with an imbalance in blood sugar levels, feeling hungry, lacking in energy and soluble fibre intake, which is the key to appetite regulation.
driving intense food cravings in the later part of the day. Macronutrient balancing is key to
reducing overeating and therefore can support calorie control without feeling constantly
hungry and thinking about food.
Dietary fibre is the key to feeling full & balancing out your blood sugar levels. Specifically
soluble fibre as it draws water to your colon creating a feeling of fullness. Simply con- 1/3 healthy fats - avocado,
suming abundance of non-starchy fruits and vegetables with the skins (where possible), olive oil, nuts, seeds. 1/2 fibre rich vegetables -
seeds, nuts & legumes brocoli, cabbage, rocket /
spinach, capsicum, onion
Complex carbohydrates should be the addition to meals and not make up the largest
quantity on the plate. It is important refined / processed carbohydrates are replaced with
1/3 complex carbo-
unprocessed complex carbohydrates such as wholegrains, pumpkin, carrot, sweet potato
hydrates - quinoa,
sweet potatoes,
and oats. These are more energy dense than non starchy vegetables and can provide
additional energy when needed. pumpkin, brown-
A third of your plate should be lean protein, as protein provides a feeling of satiety which
rice & legumes.
makes it essential to be included at every main meal and snack. Choosing the right pro-
tein source is also important to help keep you full and not drive your hunger. Lean sourc-
es, minimally processed sources of protein such as turkey breast, chicken breast, non
GMO tempeh, kidney beans, fatty fish and white fish provide quality protein without the
added sodium, sugar & fat.
Do not be scared to include healthy fats in each main meal. Yes healthy fats are calorie
dense compared to protein & carbohydrates but this means they take longer to break
down and keep you nice and full. Fats provide stability for your blood sugar levels reduc-
1/3 lean protein -
chicken, tofu, fish,
eggs & turkey.
16 17
Meal Plan
Recipes
1. Zucchini slice
2. One mug breakfast pudding
3. Paleo overnight Jar
4. Blueberry buckwheat pancakes
5. Spinach & feta omelette
PRE-BREAKFAST BREAKFAST LUNCH DINNER
6. Teriyaki ginger salmon nourish bowl
Seeded mustard
Tamari maple
Monday Peppermint tea Zucchini slice chicken & roast
chicken
vegetable
7. Crispy salmon & crunchy lemon
Paleo overnight Spinach
Prawn greens
Tuesday Ginger tea & cauliflower
jar & feta omelette
8. Tamari maple chicken
fried rice
Wednesday
Warm lemon One mug break-
Prawn
& cauliflower
Crispy salmon
& crunchy lemon
9. Seeded mustard chicken & roast
water fast pudding
fried rice greens vegetable
Lemon carrot Creamy 10. Vietnamise chicken salad
Easy chicken
Thursday spinach & orange Zucchini Slice cauliflower
super salad
juice shepherd’s pie
11. Prawn & cauliflower fried rice
One mug break- Vietnamise chick-
Teriyaki ginger 12. Creamy cauliflower shepherd’s pie
Friday Ginger tea salmon nourish
fast pudding en salad
bowl
13. Spicy cajun chicken & roast
Spicy cajun vegetables
Peppermint Spinach
Saturday San choy bow chicken & roast
14. Warm spinach pesto chicken
& fennel tea & feta omelette
vegetables
Sunday
Warm lemon Blueberry buck- Bunless turkey Warm spinach 15. Easy chicken super salad
water wheat pancakes burgers pesto chicken
16. Bunless turkey burgers
17. San choy bow
18 19Breakfast
Options
Zucchini Slice
Ingredients Instructions
• Zucchini, 2 medium approx 400g 1. Preheat oven to 180 degrees
2. Line a large rectangular baking container with baking
• Carrot, 1 carrot paper.
• Baking soda ½ teaspoon 3. Roughly chop bacon into 1 cm cubes and place in a non
stick pan on medium heat to brown.
• Brown rice flour, ¼ cup 4. Crack eggs into a large mixing bowl. Start whisking
while gradually adding baking powder, brown rice flour,
• Egg, 10 egg salt & pepper until well combined.
• Spring onions, 4 stalks 5. Grate zucchini (squeeze excess moisture out in a hes-
sian bag or in a sift), carrot and finely dice spring onion
• Black pepper, 1 teaspoon and add to egg mixture. Stir through cooked bacon.
6. Pour egg mixture into lined baking container and crum-
• Salt 1/4 teaspoon ble feta over the top evenly.
• Bacon, 2 slice trimmed 7. Place in the oven at 170 degrees for 35 minutes.
8. Cover with lid or foil to wards to end if slice top-is
• Feta cheese, ¼ cup, crumbled
browning too quickly
Tip : Serve add slice of avocado & season with salt & pepper
**Brown rice flour - Simply blend brown rice in a high speed
Serves 4 blender to create the flour needed.
Calories 296 Carbs 15 g
Protein 18,5 g Fibre 3g
Fats 17,5 g
21One minute breakfast pudding
Ingredients Instructions
• SpeedFit Vanilla Protein Powder naturally 1. Spray or rub a large mug or small bowl with melted
coconut oil. Add protein powder, egg white, almond
sweetened , 30g or 1 scoop
flour, stevia, cinnamon, baking soda and a pinch of salt
• Almond flour, 2 tablespoons to mug or bowl.
2. Whisk all ingredients together, gradually adding almond
• Almond milk unsweetened , 1/4 cup milk until a pancake like batter is formed.
Paleo overnight jar • Egg white, 1 3. Place in the microwave for 1 minute. Check, if it’s still
soft in the center, return to the microwave for a further
• Gluten free baking soda, 1/4 teaspoon 20 seconds or until it’s risen in the center.
Ingredients Instructions 4. Place berries of choice in a separate small bowl and
• Stevia, 1 tsp (optional) place in the microwave for 30 seconds to 1 minute.
• Apple, decored, ½ medium 1.Grate unpeeled apple into a bowl
• Cinnamon, 1/4 tsp 5. Transfer the pudding onto a plate or leave it in the bowl,
2. Mix the remainder of ingredients together with the apple pour over the heated berries, and top with 2 tablespoons
• Chia seeds, 1 tablespoon • Frozen berries of choice, ⅓ cup of coconut yogurt
(Spoon into a airtight jar and leave in fridge for 1-2 hours or
• Walnuts, 1 tablespoon overnight) • Coconut, 2 tablespoons
• Almonds, 1 tablespoon 3. Serve with coconut yoghurt and extra dash of coconut milk
• Coconut oil spray
(optional)
• Sunflower seeds, 1 tablespoon
• Cinnamon, 1 pinch
Serves 1
• Vanilla protein powder, 1 tablespoon Serves 1
• Coconut milk long life (unsweetened), 125ml Calories 385 12 g
397
Carbs
Calories Carbs 26 g
• Coconut yoghurt, 1 tablespoon Protein 33 g 5,5 g
15,5 g
Fibre
Protein Fibre 10 g
Fats 23 g
Fats 27,5 g
22 23Blueberry buckwheat pancakes
Ingredients Instructions
Spinach & feta omelette
• Blueberries, ¼ cup 1. Lightly beat an egg in a mixing bowl, add coconut milk
and vanilla extract.
• Vanilla protein powder naturally sweetened, 2. Add baking powder, buckwheat flour, stevia and protein Ingredients Instructions
30 g powder and whisk until well combined into a pancake
like batter. • Egg, 3 1. Heat a non stick pan with drizzle of olive oil
• Stevia, ½ tablespoon 3. Fold through blueberries. 2. Lightly whisk eggs, salt and pepper in a bowl.
• Cherry tomato, 4
• Egg, 1 egg 4. Place a non-stick pan on medium heat, heat half of co- 3. Diced up vegetables and place in egg mix (aside from
conut oil and pour mixture into small round pancakes. • Spinach, 1 cup avocado)
• Coconut Oil melted or spray, 1 tablespoon 5. Cook for 3 minutes and flip until cooked. Remove from 4. Place egg mix in the pan and cook for 2-3 minutes,
heat and add the second batch. • Onion, ¼ small fold in half and allow to cook all the way through before
• Vanilla extract, 1 teaspoon
6. Remove from heat and add toppings (Coconut yoghurt) serving.
• Salt, to season
• Buckwheat flour, 2 tablespoons 5. Crumble feta over the top with sliced avocado.
• Capsicum, ¼ cup
• Baking soda, ½ teaspoon
• Olive Oil, 1 teaspoon Serves 1
• Coconut milk long life unsweetened, 120ml
Serves 1
• Avocado, 50g
• Reduce fat feta, 1 tablespoon Calories 388 Carbs 12 g
Calories 361 Carbs 25 g
• Pepper, pinch Protein 24 g Fibre 5,5 g
Protein 8,5 g Fibre 10 g
Fats 28 g
Fat 27 g
24 25Dinner / Lunch
Recipes
Crispy salmon & crunchy lemon greens
Ingredients Instructions
• Salmon, Fresh, 125g 1. Prepare salmon by descaling, patting dry and marinating
with salt, pepper & 1 teaspoon of olive oil.
• Olive oil, 1 tablespoon 2. Prepare vegetables by slicing zucchini up into thin disks,
chopping ends off beans and cutting broccolini & beans
• Lemon juice, 1 - 2 tablespoons in half.
• Lemon rind, ½ whole lemon 3. Warm a non stick pan to medium heat, ensure salmon is
marinated with olive oil before placing salmon skin side
• Zucchini, ½ medium down to cook.
4. Cook skin side down for 2-3 minutes, ensuring skin is
• Green beans, 15 beans not burning and sticking to the pan. Turn over salmon for
• Garlic, 1 garlic clove another 2-3 minutes to cook through to desired texture
and remove.
• Salt, ¼ teaspoon 5. Add crushed garlic to a warm pan with 1 teaspoon of
olive oil. Once garlic has sauteed add zucchini disks
• Broccolini, 4 stalks and turn occasionally. Add beans & broccolini to warm
through & soften. Drizzle 1 tablespoon of lemon juice
• Pepper, pinch & grate lemon rind to season and allow to heat through
for a few minutes.
Serves 1
6. Remove lemon greens from pan and serve with crispy
salmon
7. Drizzle with leftover lemon juice & lemon rind (optional)
Calories 379 Carbs 13,5 g
Protein 30 g Dietary
5,5 g
Fibre
Fats 23,5 g
27Creamy cauliflower shepherd’s pie Crunchy vietnamise salad
Ingredients Instructions Ingredients Instructions
• Cauliflower, 1 head large approx 800 g 1. Preheat the oven to 180C. Heat 1 tablespoon olive oil in • Cucumber, ½ Persian 1. Preheat the oven to 180 degrees & line a baking tray
a large frying pan or saucepan over medium-high heat. with non stick paper
• Carrot, 1 Add diced celery, carrot, onion, crushed garlic and cum- • Red cabbage, ½ head approx 215g 2. Place the whole chicken breast in a bowl and marinate in
in, stir occasionally until vegetables soften and begin to 1 tablespoon of tamari & ½ tablespoon of garlic infused
• Brown onion, 1 whole brown. • Spring onions, 4 stalks olive oil (alternatively use ½ tablespoon olive oil & 1
2. Add beef, stir occasionally until browned for 8-12 min- garlic clove crushed).
• Parsley, ⅓ cup • Garlic infused olive oil, 1 ½ tablespoon
utes. 3. Marinate for 10 - 30 minutes and then place on the oven
• Celery, 1 stalk, 65g 3. Add tomato paste and thyme and cook until paste dark- • Ginger root, grated1 tablespoon tray at 170 degrees uncovered for approximately 15- 20
ens , then add stock and wine to simmer on medium minutes max until cooked through and remove from the
• Tomato paste, 2 ½ tablespoon to low heat.Stir occasionally, for about 10 minutes until • Tamari, 2 tablespoons oven.
slightly thickened. 4. In the meantime prepare salad ingredients by cutting
• Beef stock, 1 ½ cup • White wine vinegar, 1 ½ tablespoon
4. Meanwhile, cook cauliflower in a saucepan of boiling cucumber and carrot into thin battens, shred cabbage
• Beef mince,Teriyaki ginger salmon nourish bowl
Ingredients Instructions
Tamari maple chicken
• Sesame seeds, 1 tablespoon 1. Prepare salmon by descaling,patting dry and adding
to a mixing bowl. Add 1 tablespoon tamari and ginger
Ingredients Instructions • Olive Oil, 1 teaspoon grated with 1 teaspoon of extra virgin olive oil.
2. Allow to marinate for 15-30 minutes for the best flavour.
• Broccoli, 6 stalks 1. Prepare chicken by cutting breast into thick cubes • Black Pepper 1/4 teaspoon
and add to a mixing bowl. Marinate chicken with ½ 3. While salmon is marinating, prepare salad ingredients by
• Green Beans, Fresh, 20 beans tablespoon of tamari, crushed garlic and ½ tablespoon • Salmon, 125g finely shredding cabbage, spring onion & grating carrot.
extra virgin olive oil for 15 minutes. 4. Half broccolini & add to a warm non stick pan to brown
• Zucchini, 1 medium 2. Warm a non stick pan and add marinated chicken to the
• Broccolini, 4 stalk & soften (Use spray olive oil if need be). Remove and
pan to cook. add the serving bowl.
• Chicken Breast,300g • Red Cabbage, 11/2 cups shredded
3. Prepare vegetables by slicing zucchini up into thin disks, 5. Place salmon skin side down on a warm non-stick pan
• Tamari, 1 ½ tablespoon chopping ends off beans and cutting broccolini & beans • Soy Sauce, 1 tablespoon for 2-3 minutes, ensuring skin is not burning and sticking
in half. to the pan. Turn over salmon for another 2-3 minutes to
• Pure Maple Syrup, 1 ½ tablespoon 4. After removing cooked chicken add the remainder of
• Carrot medium, ½ cook through to desired texture.
olive oil to heat through before adding zucchini disks. 6. Construct nourish bowl with shredded cabbage, brocco-
• Almonds, 1 tablespoon • Spring Onions , 1 stalk
Toss zucchini disks until coated for 2-3 minutes, before lini, carrot, edamame beans and salmon.
• Sesame seeds, 1 tablespoon adding beans & broccolini to warm through & soften. • Edamame beans, ½ cup 7. Season bowl with drizzle of tamari, salt, pepper & ses-
Add the remainder of tamari & maple to the pan to the ame seeds.
• Extra virgin olive oil, 1 tablespoon vegetables. • Tamari , 1 tablespoon
5. Reduce heat to a low-medium heat and allow sauce to
• Garlic, 1 clove • Ginger grated, 1 tablespoon
thicken. Serves 1
6. In the meantime roughly chop almonds, add to a baking
tray and turn on the oven grill to brown for 2-3 minutes.
Calories 417 Carbs 26,5 g 7. Serve chicken with greens, top with almonds & sesame Calories 425 Carbs 25 g
42 g 40 g
seeds.
Protein Fibre 6g Protein Fibre 10,5 g
Fats 17 g Fats 20 g
30 31Spicy cajun chicken & roast vegetables
Ingredients Instructions
• Cauliflower, 1/2 head 1. Preheat the oven to 180°C & line a baking tray with
baking paper.
• Chicken breast , 2 x 170g 2. Add all spice ingredients to a small bowl and combine
together.
• Zucchini, 1 medium
3. Chop cauliflower into florets, slice spanish onion into
• Spanish onion, 1 whole rings and place on the baking tray, leaving room in the
centre for the chicken breast.
• Extra virgin olive oil, 2 tablespoon Bunless turkey burgers
4. Drizzle with 2 tablespoon olive oil and sprinkle 2 tea-
spoon of the spice mix over the top and place the tray
• No fat greek yoghurt, 2 tablespoon into the oven to bake for approx 20 -30 minutes. Ingredients Instructions
• Spinach, 2 cups 5. While vegetables are cooking marinate chicken in a bowl
with 1 tbsp olive oil & remainder of the spice mix and • Carrot, 1 carrot 1. Place turkey mince in a mixing bowl with finely diced
• Lemon, ½ whole toss to coat evenly. spring onion, grated carrot, 1 tablespoon mustard, salt
• Spring onion, 1 whole stalk & pepper.
Spice mix ingredients 6. Remove the baking tray from the oven and add the
chicken and zucchini to the tray. Place the tray back in 2. Roll into (6 large or 12 small patties) and place on a non-
• 2 tbsp sweet paprika the oven for 20 minutes, or until the chicken is cooked • Black Pepper, 1 teaspoon stick pan with warm olive oil.
through.
• 2 tsp cayenne powder • Romaine Lettuce, 12 leaf outer 3. Cook one side of the patties and flip. Allow the second
7. Serve with greek yoghurt, spinach & squeeze of fresh side to brown then place the lid on to cook the rest of
• 2 tsp ground cumin lemon. • Tomato, 1 whole the way through.
4. Finely slice tomato , olives, jalapeños, lettuce (use 2-3
• 1 tsp ground coriander seeds • Jalapeno Pepper, 1 tablespoon (optional) leaves) and avocado.
• 1 tsp ground coriander seeds • Olives, 12 small 5. Place 1 or 2 patties in each lettuce cup and top with
Serves 2 salad & mustard.
• 1 tsp dried oregano • Dijon mustard, 2 tablespoons
• Olive Oil, 1 tablespoon
• 1 tsp sea salt Calories 429 Carbs 18 g Serves 3 Calories 416 Carbs 15 g
• Turkey mince, 500 g
• 1 tsp ground black pepper Protein 45 g Fibre 6g Protein 39 g Fibre 8,5 g
• Avocado, 150g
Fats 20 g Fats 23 g
32 33Warm spinach pesto chicken
San choy bow Ingredients Instructions
• Spinach, 3 cups 1. Lightly brown pine nuts in a warm pan or place in oven
Ingredients Instructions on 180 degrees until lightly browned (keep a close eye
• Salt, ½ teaspoon on them as they change colour quickly)
• Red Cabbage, 2 cups shredded 1. Finely slice spring onion, coriander, cabbage & grate 2. Place pine nuts, lemon juice, spinach, basil, salt, & oil in
carrot
• Lemon Juice, 1 whole lemon a food processor or blender until combined.
• Carrot, 1 carrot 2. Pan fry turkey mince with garlic infused olive oil. • Fresh Basil, 1 ½ cup 3. Add dash of water to thin out pesto consistency
• Spring Onions, 2 stalks 3. Add carrot and cabbage, heat through. 4. Trim fat from chicken breast, dice up
• Pine nuts, ½ cup
4. Add a crack of pepper, 1 tablespoon of tamari and stir 5. Coat chicken with 1/3 of pesto and place in non-stick
• Garlic, 1 garlic clove through for 2 – 3 minutes. • Garlic infused olive oil,¼ cup pan on medium heat.
5. Add coriander , spring onion along with fish sauce, 6. Cook chicken all the way through
• Lime, 1 whole • Cherry tomato, 1 ½ cup
1 tablespoon lime juice, remainder of tamari and sesame 7. Half cherry tomatoes and olives add to pan.
• Sesame seeds, 1 tablespoon seeds
• Water, ¼ cup 8. Use a spiralizer or peeler to make spaghetti out of each
6. Prepare lettuce cups , dice cucumber and assemble san zucchini.
• Tamari, 1 ½ tablespoons choy bow cups, serve with greek yoghurt & dress with • Kalamata olives, 10 small 9. Toss cherry tomatoes, kalamata’s with leftover pesto
a squeeze of lime
• Turkey mince, 500 g • Chicken Breast, 600g & chicken in a warm pan until heated through.
10. Warm zoodles in pan or serve cold with pesto on top of
• Greek yoghurt, chobani no fat , 3 heaped • Zucchini, 4 medium zucchini noodles (1 zucchini per person)
tablespoon 11. Season with pinch of pepper & grated parmesan (option-
• Cos lettuce, 12 leafs Serves 3 al)
Serves 4
• Fish sauce, 1 tablespoon
Calories 438 Carbs 20,5 g
• Black Pepper, ½ teaspoon
Protein 36 g Fibre 8g Calories 453 Carbs 10,5 g
• Cucumber, 1 cup sliced
Fats 26 g Protein 40 g Fibre 4,5 g
• Olive Oil, ½ tablespoon
Fats 30 g
• Coriander, 1 sprig
35Seeded mustard chicken & roast vegetables
Ingredients Instructions
• Chicken Breast, 150g 1. Preheat the oven to 180 degrees, and line a baking tray.
2. Dice carrot & zucchini, into 1 cm cubes and place on
Easy chicken super salad • Carrot, 1 carrot baking tray, season with 1 tsp olive oil, pepper, salt and
place in the oven for 15 minutes.
• Zucchini, ½ medium
Ingredients Instructions 3. Dice chicken breast season with pepper , 1/2 table-
• Broccolini, 3 spear spoon of wholegrain mustard and cook in warm non
stick pan with 1 tsp olive oil.
• Cooked chicken breast, 150g 1. Place a bed of spinach, coleslaw mix and add sliced
• Olive Oil, 1 ½ teaspoon
cucumber, diced avocado & halved cherry tomatoes. 4. Steam broccolini and beans then place in oven for last 5
• Coleslaw mix - carrot, beetroot & broccoli, ¼ 2. Break up cooked chicken and add to salad • Salt, pinch minutes of cooking (optional) or pan fry in a warm pan.
bag Assembly bowl with chicken broccolini, beans , carrot
3. Top with pumpkin seeds, olive oil & balsamic vinegar
• Water, 1 tablespoon and zucchini .
• Spinach, 1 cup 5. Mix whole grain mustard and water together and drizzle
• Wholegrain mustard , 1 tablespoon over the top.
• Balsamic Vinegar, 1 tablespoon
• Green Beans,10 beans
• Garlic infused olive oil, 1 teaspoon
• Garlic, 1 clove
• Cucumber, ½ cup slice Serves 1
Serves 1
• Cherry tomatoes, ½ cup sliced
• Pumpkin seeds, 1 teaspoon Calories 405 g Carbs 15,5 g Calories 378 Carbs 26,5 g
• Avocado, diced 40g Protein 40,5 g Fibre 7g Protein 45,5 g Fibre 6,5 g
Fats 20 g Fats 18,5 g
36 37Notes
Prawn & cauliflower fried rice
Ingredients Instructions
• Cauliflower, ¾ head 1. Cut cauliflower into small florets, add to food processor.
2. Pulse until cauliflower becomes rice-like in texture.
• Coconut Oil, 2 tablespoon
3. Roughly chop spring onion, 1 clove of garlic and add to
• Spring Onions , 2 stalks food processor, pulse lightly
4. Heat 1 tbsp coconut oil in a non-stick pan over medium
• Garlic, 2 clove heat.
• Mushrooms,½ cup sliced 5. Add peeled & cleaned prawns & 1 clove crushed garlic
to a pan for a few minutes. Allow to brown and put to
• Soy Sauce, 2 1/2 tablespoons the side
6. Add cauliflower rice to a warm pan and sauté until lightly
• Sesame seeds, 2 tablespoons brown (5-7 minutes).
• Chili flakes, 1 tablespoon 7. Finely dice capsicum and mushrooms, add to pan along
with corn and 1 tbsp of coconut oil if needed.
• Green Beans, Fresh, 1 cup 8. Add tamari sauce and continue to sauté for a few more
minutes.
• Tiger prawns, 200g
9. Chop cooked prawns into quarters and mix through cau-
• Corn, ¼ cup liflower fried rice and turn of the heat.
10. Serve topped with sesame seeds & chopped spring
• Capsicum, ½ whole onion.
Serves 2 Calories 387 Carbs 27,5 g
Protein 33,5 g Fibre 9,5 g
Fats 19,5 g
38 39A product of
SpeedFit
Advanced
Nutrition
Booklet
ION
YOUR TRANSFORMAT
STARTS HERE
Written by
Kayla Braithwaite
Clinical Nutritionist (BScNutr)You can also read
