Bacon, Egg & Cheese Burrito - Makes: 1 Serving Serving Size: 1 Wrap
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Christian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Bacon, Egg & Cheese Burrito
Makes: 1 Serving
Serving Size: 1 Wrap
Our breakfast sandwich is a fun and healthy twist on a
classic favorite. Egg Beaters, Canadian bacon, and sharp
cheddar cheese provide muscle-building protein, while a
whole-grain wrap adds a hearty dose of filling fiber. Simply
wrap your burrito in tinfoil for a quick breakfast on the go.
You can also substitute egg whites for the egg beaters if you
prefer.
Nutrition Per Serving
Ingredients: Calories: 251
fat-free cooking spray, as needed Protein: 22.6 grams
1 ounce Canadian bacon Carbs: 21.6 grams
2/3 cup Egg Beaters Fat: 6.1 grams
½ ounce of low fat, sharp cheddar cheese
1 low carbohydrate, whole-grain wrap (look for a wrap with approximately 17 grams of carbohydrates and 3
grams of fat or less per wrap) or 1 whole wheat English muffin, depending on your personal meal plan and
nutritional parameters
2 slices tomato (optional)
Preparation:
1. Heat a small frying pan over medium heat and coat with fat-free cooking spray.
2. Once pan is hot, add slice of Canadian bacon. Cook until lightly browned on both sides and set aside.
Wipe pan clean with a paper towel.
3. Coat pan lightly with fat-free cooking spray and return to medium/low heat. Add eggs and gently scramble.
Melt cheddar cheese on top.
4. Place egg, cheese, bacon and sliced tomato (if desired) inside of whole-grain wrap. Roll up and enjoy.
What is the Balance?
This recipe has a good balance of protein, carbohydrates and fat.
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Download your free 27 page weight loss and hormone balancing food plan here:!
www.rvlweightloss.co.uk
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.com
Christian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Banana Cinnamon Protein
Pancakes
Makes: 4 Servings
Serving Size: 2 Pancakes (approx. 1/4 cup
batter per pancake)
These banana pancakes are loaded with protein and whole
grains and flavor. Whole wheat pastry flour gives a lighter
texture than plain whole wheat flour. Share them with your
kids for a nutritious breakfast.
Nutrition Per Serving
Ingredients:
Calories: 194
½ cup whole wheat pastry flour (can be found at whole Protein: 16 grams
foods or any health food store)
Carbs: 22 grams
4 scoops Vanilla Protein Powder
Fat: 4 grams
½ cup (1 oz.) instant oats
1 Tbsp. baking powder
1/8 tsp. salt
2 Tbsp. Splenda baking substitute
1/8 tsp. cinnamon (you may add more if you choose)
2 Extra Large Whole Eggs
8 oz. (1 cup) non fat milk
2 oz. of banana, mashed into a smooth puree
1 ½ tsp. vanilla extract
Non-Fat Cooking Spray for Skillet/Pan
Preparation:
1. Combine all dry ingredients (first 7 ingredients) in a small bowl and stir well.
2. In a separate bowl, whisk together remaining 4 ingredients (wet ingredients) lightly just until blended.
3. Pour wet ingredients over dry ingredients and fold until just incorporated (over mixing will cause pancakes to
be flat and tough)
4. Heat skillet over medium/low and spray with Pam non-fat cooking spray.
5. When pan is hot, add ¼ cup batter at a time. Allow pancake to cook thoroughly on first side before turning
(edges will firm and bubbles will appear across entire surface when it’s ready). Because there is protein
powder added, they take longer to cook than regular pancakes. Flip when ready. Remove from pan.
What is the Balance?
These pancakes have a great balance of protein, carbohydrate and a very small amount of fat.
Chef's Note:
You may want to add a few nuts to the batter or on top of the pancakes, or a small amount of Smart Balance
margarine to increase the fat slightly.
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.com
Christian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Creamy Chicken & Rice in a Bag
Makes: 7 Servings
Serving Size: Approx. 3.5oz of Chicken
Using a roasting bag is the key to this creamy, zesty chicken
dish. Fresh chicken breasts are combined with whole grain
brown rice, tomatoes, cream of chicken soup and mushrooms
for a fast and delicious comfort-style meal. Best of all? Clean-
up is as simple as throwing away the roasting bag!
Ingredients:
1 ½ pounds of boneless, skinless chicken breasts
2 cans of Campbell’s 98% fat free cream of chicken soup
1 can of diced tomatoes pre-seasoned with basil and garlic
1 cup of low fat Italian dressing
1 ½ cups of whole grain uncooked instant brown rice
2 cups of mushrooms, sliced
½ tsp. black pepper
¼ tsp. paprika
1 Oven Roasting Bag (found at your local market in the tinfoil
aisle)
Nutrition Per Serving
Preparation: Calories: 333
1. Preheat oven to 375 degrees. Protein: 25 grams
2. In a medium size bowl, whisk together cream of chicken Carbs: 35 grams
soup, can of tomatoes, Italian dressing, black pepper and Fat: 8 grams
paprika. Set aside.
3. Cut chicken breasts in half to create 2 equal size chunks or pieces. Add to roasting bag. Place roasting bag
inside of medium size baking dish.
4. Add uncooked brown rice and mushrooms to roasting bag.
5. Pour soup, tomato, and dressing mixture over other ingredients in the roasting bag.
6. Use tie that comes with the roasting bag to secure. Once bag is tied, using your hands, gently massage the
outside of the roasting bag to help mix ingredients. Cut a few slits in the bag with a knife to allow steam to
escape.
7. Allow to cook for approximately 45-50 minutes or until chicken is tender and no longer pink inside and rice is
cooked. Allow to rest for at least 5 minutes. Empty roasting bag contents into a bowl or baking dish. Stir
gently before serving. Enjoy!
What is the Balance?
This recipe has a balance of protein, carbohydrates and fat.
Chef's Note:
You can also add your favorite vegetable to this dish such as bell peppers, asparagus, or broccoli.
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.com
Christian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Dried Cranberry Chicken Salad
Wrap
Makes: 1 Serving
Serving Size: 1 Wrap
A combination of low-fat mayonnaise and plain Greek yogurt
is the key to our creamy, low-fat chicken salad. Sweetened,
dried cranberries and fresh tarragon add a touch of
unexpected flavor to this tasty wrap. This creamy chicken
salad can be served in a wrap, on top of a salad, or with a
side of fruit. Try making the chicken salad mixture in bulk for Nutrition Per Serving
grab 'n' go meals all week long.
Calories: 278
Ingredients: Protein: 24 grams
Carbs: 23.9 grams
3 ounces boneless, skinless chicken breast, cooked, and
chopped or shredded (for best results, make sure chicken is Fat: 6.7 grams
tender. We recommend our recipe, "Everyday Chicken" in
your Recipe Tab.)
½ tablespoon light mayonnaise
1 to 2 tablespoons fat-free, plain Greek yogurt, depending on desired creaminess
½ tablespoon dried cranberries
2 teaspoons fresh tarragon, chopped
kosher or sea salt, to taste
fresh ground black pepper, to taste
2 slices tomato (optional)
½ cup baby spinach leaves or lettuce
1 whole-grain, low-carbohydrate wrap (look for a wrap with approximately 17 grams of carbs and 3 grams of
fat or less per wrap)
Preparation:
1. Mix the first five ingredients (chicken through tarragon) in a small bowl until well combined. Season to taste
with salt and pepper.
2. Place chicken salad mixture in wrap along with spinach leaves and sliced tomato, if desired. Roll up and
enjoy.
What is the Balance?
This recipe has a good balance of protein, carbohydrates and fat.
Chef's Note:
If you like your chicken salad extra creamy, you may want to add slightly more than 1 tablespoon of fat free
Greek yogurt. We recommend that you start with 1 Tbsp of the Greek yogurt and add a little more at a time if
necessary. Dried cherries can also be substituted for the dried cranberries.
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.com
Christian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
French Toast
Makes: 4 Servings
Serving Size: 1 Piece
Think French Toast is out of the question when eating healthy?
Think again! Our VN style French Toast is deliciously sweet
and surprisingly wholesome. We dipped whole grain Ezekiel
bread (flourless bread found in the frozen food section at
most markets) into a cinnamon and vanilla egg batter and
grilled it to golden perfection. We then topped it off with
buttery maple syrup. Make sure to read our Chef’s Notes
and balanced breakfast ideas below.
Ingredients:
fat free cooking spray, as needed
2 whole eggs
2 tablespoons low fat milk
1 ½ packets of Stevia (all natural sweetener)
pinch or two of cinnamon, depending on desired tastes
¼ teaspoon pure vanilla extract
4 slices Ezekiel 4:9 Sprouted Grain Bread*
4 tablespoons Aunt Jemima Butter Light syrup** Nutrition Per Serving
Preparation: Calories: 134
Protein: 3.5 grams
1. Coat a large frying pan with fat free cooking spray. Place
frying pan over medium heat. Carbs: 20 grams
Fat: 4 grams
2. While pan is heating, whisk together eggs, milk, Stevia,
cinnamon and vanilla in a shallow baking dish until well
combined.
3. Dip 2 slices of Ezekiel bread into egg batter and coat thoroughly on each side. Once pan is hot, add
battered bread slices and cook on each side until golden brown. Continue process with remaining two slices
of bread.
4. Serve each slice of French toast with 1 tablespoon of syrup or preferred topping*. Enjoy!
What is the Balance?
This recipe has mostly carbohydrates with some fat. Please add protein for a balanced meal. We recommend
that you add protein by serving egg whites, egg beaters, low fat cottage cheese, low fat Greek yogurt or a
protein shake (just the protein powder and water or milk, skip the fruit) on the side to create a balanced meal.
Because this recipe is slightly low in fat, the additional fat from a food like low fat cottage cheese or low fat
Greek yogurt is perfectly fine.
Chef's Note:
*We used Ezekiel bread because it is 100% flourless and will stabilize blood sugar better than traditional
wheat bread. You can swap the Ezekiel bread for whole wheat bread if you’d prefer.
**We also chose Aunt Jemima Butter Light Syrup as a reduced-sugar alternative to traditional syrup. Other
higher quality options include 1 teaspoon of honey or 1 tablespoon of a fruit spread (such as Smuckers Simply
Fruit) per slice of French toast.
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.com
Christian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Greek Chicken Pita with
Cucumber Yogurt Sauce
Makes: 4 Servings
Serving Size: 1 Serving
If you love Greek flavors, you'll really enjoy this easy-to-
prepare and delicious sandwich. Lemon and garlic chicken is
paired with crisp veggies, topped with a creamy, tangy
yogurt sauce and stuffed into a whole grain pita. This healthy
pita makes for a delicious lunch or dinner anytime of the
year. Nutrition Per Serving
Ingredients: Calories: 331
Protein: 25 grams
For The Marinade: Carbs: 31 grams
1 lemon Fat: 9.5 grams
1 tsp. dried or 1 Tbsp. fresh oregano
1 Tbsp. fresh parsley
2 Tbsp. extra virgin olive oil
3 garlic cloves, minced
Black pepper
For The Sandwich
1 lb. of boneless skinless chicken breasts pounded into thin filets or 1 lb. of boneless, skinless chicken tenderloins
1 whole Tomato, chopped
½ Red onion, thinly sliced
2 cups of Lettuce, chopped
4 small (2 oz. each) Whole wheat pita wrap or pita pocket ( we recommend Thomas Sahara Whole Wheat Pita
pockets or look for a pita wrap with 30 grams of carbohydrates or less)
For The Cucumber Yogurt Sauce:
1 cup of Fage Plain non-fat greek yogurt
1 whole medium cucumber, peeled and seeded, finely chopped or shredded into a bowl
1 Tbsp. lemon juice
1 garlic clove, minced
Dash of hot sauce
Salt to taste
White pepper to taste
Preparation:
1. For the marinade, cut the lemon in half (reserving half for the cucumber yogurt sauce). Squeeze lemon juice
from half of lemon into a bowl. Add remaining marinade ingredients and whisk until well blended. Season
with the black pepper.
2. Place chicken into a quart size ziplock bag and pour marinade into bag. Massage gently to evenly distribute
the marinade and coat all of the chicken. Marinate for atleast one hour (* best results are achieved when
you marinate the chicken for at least 6 hours).
3. Once chicken is done marinating, heat a large frying pan over medium heat with Pam Cooking spray. When
pan is hot, gently place chicken into pan, being careful not to crowd the pan. Discard remaining marinade.
4. Allow the chicken to cook approximately 3 to 4 minutes on the first side or until lightly caramelized. Turn
chicken only once and allow to cook on the other side until no longer pink inside. Remove from heat and cut
into slices.
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.com
Christian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Western-Style Omelet with Side of
Fruit
Makes: 1 Serving
Serving Size: 1 Omelet
Chopped ham, melted cheddar cheese, fresh vegetables,
and salsa come together for a hearty omelet that’s sure to fill
you up without filling you out. This omelet is a perfect way to
use any leftover veggies you have on hand. You can even
double the recipe and gently reheat the other half of the
omelet in the microwave for dinner that night or breakfast the
next morning. Serve with your favorite fresh fruit for a
balanced meal.
Ingredients:
fat free cooking spray, as needed
2 tablespoons chopped tomato
2 tablespoons chopped onion
¼ cup chopped bell peppers, red or green
1 ½ ounces Boar’s Head lean, low sodium ham, chopped
2/3 cup Egg Beaters
Nutrition Per Serving
2/3 ounce cheddar cheese
Calories: 243
2 tablespoons salsa (optional) Protein: 25.3 grams
4 ounces cantaloupe, sliced or cut into chunks, or your Carbs: 18.6 grams
favorite fruit
Fat: 7.4 grams
Preparation:
1. Heat a small nonstick frying pan over medium heat and coat generously with fat-free cooking spray.
2. Sauté vegetables until tender. Add chopped ham and sauté until hot. Remove veggies and ham from pan
and set aside.
3. Clean pan to prevent Egg Beaters from sticking. Reduce heat on pan to medium low and coat with cooking
spray. Once pan is hot, add eggs. As eggs begin to cook on the edges, use a spatula to gently push edges
to the center of the pan. Tilt pan as needed to let eggs cook evenly all around.
4. Once eggs are almost set, top with vegetables, ham, and cheese. Fold omelet over and heat until cheese is
melted and eggs are done.
5. Remove from pan and top with salsa, if desired. Serve omelet with fruit and enjoy.
What is the Balance?
This recipe has a good balance of protein, carbohydrates and fat.
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.com
Christian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Cereal To Go with Protein Powder
Makes: 1 Serving
Serving Size: 1 bowl
When your on the go, and need a fast, balanced breakfast,
try this Cereal on the Go with Protein Powder. So many of us
start the day off with a bowl of cereal, and with the addition
of the protein powder and high quality nuts for fat, an
ordinary bowl of cereal becomes a balanced and tasty meal
or snack.
Ingredients:
4 oz. skim milk or low fat soy milk
1 oz. Kashi Go Lean Cereal Nutrition Per Serving
1.25 scoops Protein Powder, Vanilla or Chocolate Calories: 254
.25 oz. chopped pecans or almonds or any nut Protein: 25 grams
Carbs: 25 grams
Preparation: Fat: 7.6 grams
1. Because most protein powders are very sweet, simply mix
half of your recommended protein powder amount with the milk in a shake cup with a lid until well blended
and pour over cereal. Mix the remaining protein powder with water on the side for a quick shake.
2. Top cereal with chopped nuts. Enjoy!
What is the Balance?
This recipe has a perfect balance of protein, carbohydrates and fat
Chef's Note:
If you are allergic to nuts, stir ½ Tbsp. of flax seed oil (or canola oil) into the milk or sprinkle some ground flax
seed on top of the cereal for heart healthy fat.
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Download your free 27 page weight loss and hormone balancing food plan here:!
www.rvlweightloss.co.uk
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.com
Christian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Protein Power Oatmeal
Makes: 1 Serving
Serving Size: 1 Bowl
If you’re short on time in the morning and in need of a fast
breakfast, Protein Power Oatmeal is the perfect choice.
Warm, creamy oats are combined with chocolate or vanilla
protein powder and natural nut butter for a fat burning,
metabolism boosting meal. You can substitute the whey
protein powder for soy or egg white powder. For a change
of pace, swap nuts, peanut butter, or ground flax seeds for
the almond butter.
Ingredients:
¾ ounce instant oatmeal, dry, unsweetened
1 ¼ scoops (or equivalent to 25 grams of protein) whey or
soy protein powder, vanilla or chocolate flavored
½ tablespoon natural almond butter or natural peanut butter
Splenda or Stevia to taste (optional)
Preparation:
1. Stir oats and water (for correct amount of water, see
oatmeal package) in a bowl, and microwave on high Nutrition Per Serving
according to package directions.
Calories: 246
2. Because all protein powders vary in sweetness, you may Protein: 25 grams
choose to only use 1/2 of your recommened protein
Carbs: 17.8 grams
powder in your oatmeal. (If so, please mix your remaining
protein powder with water and drink on the side to ensure Fat: 6.9 grams
you are getting your recommended intake of protein). Very
slowly, stir in desired amount of protein powder a little at a time until the mixture is smooth and creamy.
3. Add natural almond butter or peanut butter and Splenda or Stevia, if desired, and mix well. Enjoy.
What is the Balance?
This recipe has a good balance of protein, carbohydrates and fat.
Chef's Note:
This meal is quick to prepare and a healthy choice for breakfast or a snack. Natural peanut butter or almond
butter is a heart healthy fat. Oatmeal is an ideal option for those with high cholesterol and is one of the higher
quality carbohydrates available. This recipe is a balanced, low sugar alternative to flavored oatmeal sold in
packets.
If you are allergic to nuts, omit the peanut butter and stir in ½ Tbsp. of flax seed oil or top the oatmeal with
ground flax seeds for heart healthy fat.
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.com
Christian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Greek Yogurt Parfait
Makes: 1 Serving
Serving Size: 1 (10 oz) Yogurt Parfait + 1/4 cup
of fruit
Creamy, vanilla sweetened Greek yogurt (a high protein, low
sugar yogurt found in most supermarkets) is layered between
fresh berries and nuts in this mouth watering parfait. You can
easily make this recipe in bulk for quick meals all week long;
just add the fruit and nuts right before serving. Greek Yogurt
Parfait is a kid-friendly favorite and makes a sweet and
simple breakfast, snack or dessert.
Ingredients:
10 ounces of fat free, plain Greek yogurt
½ teaspoon vanilla extract
Splenda or Stevia, to taste (depends on your desired
sweetness)
1 ½ ounces blueberries or your favorite berries (such as
strawberries, raspberries or a combo)
½ ounce almonds or your favorite nuts
Preparation: Nutrition Per Serving
1. Stir together Greek yogurt, vanilla extract, and desired Calories: 263
amount of Splenda or Stevia. Protein: 25 grams
2. Layer the yogurt mixture in a dish with berries and nuts. If Carbs: 21.2 grams
you’re in a hurry, simply mix all the ingredients together Fat: 8.2 grams
until combined. Enjoy.
What is the Balance?
This recipe has a good balance of protein, carbohydrates and fat.
Chef's Note:
If you're in a hurry, you do not need to layer ingredients. You can easily mix all ingredients together in a small
bowl or cup. This dish makes a great breakfast on a busy morning, a great snack to take on the go or at work,
and a great dessert at night time.
*If allergic to nuts, please substitute with ground flax seeds for heart healthy fat.
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.comChristian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Spicy Turkey and Black Bean Chili
Makes: ~ 7 Servings
Serving Size: 1 heaping cup
Our rich and spicy chili recipe is easy to make and perfect
for family dinners and “grab and go” meals all week long.
Fresh toppings like sour cream, cilantro and diced red onion
add texture and flavor. Try doubling the ingredients for
plenty of extra meals throughout the week. To increase the
heat, add more cayenne pepper or jalapeno.
Ingredients: Nutrition Per Serving
Pam Cooking Spray, as needed Calories: 258
1 (20 ounce) package 93% lean ground turkey Protein: 20 grams
Carbs: 25 grams
1 tablespoon plus 1 teaspoon cumin
Fat: 7 grams
1 teaspoon thyme
½ teaspoon kosher or sea salt plus extra if necessary
½ teaspoon cayenne
1 ½ teaspoons paprika
1 medium Spanish onion, chopped
2 stalks celery, finely chopped
1 small green bell pepper, chopped
½ jalapeno, finely chopped
4 large garlic cloves, finely minced
28 ounce can diced tomatoes (We like Cento brand Petite Diced)
20 ounce can black beans
½ cup light sour cream
1 bunch fresh cilantro, chopped
1 small red onion or bunch of scallions, finely chopped
Preparation:
1. Spray a pot over medium high heat with fat free cooking spray. Once hot, add ground turkey and break up
meat with spatula. Add cumin, thyme, salt, cayenne, and paprika and cook until turkey is no longer pink
(about 7 minutes). Once turkey is cooked, remove turkey from the pot with a slotted spoon (keeping as much
fat as possible in the pot) and set aside in a bowl.
2. Add onion, celery, and bell pepper to pot and sauté for approximately 5 minutes. Season gently with a
pinch of salt. Add jalapeno and garlic and continue to sauté for another minute.
3. Add turkey mixture to the vegetables in the pot and stir well. Add tomatoes and beans and simmer covered
over low heat for about 25 minutes until thickened. Top with 1 tablespoon of sour cream per serving, red
onion and cilantro. Enjoy!
What is the Balance?
This recipe has a great balance of protein, carbohydrates and fat and is a complete meal.
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.comChristian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Spicy Turkey Club Wrap
Makes: 1 Serving
Serving Size: 1 Wrap
If you’re tired of eating the same old turkey sandwich day
after day, try our turkey club version with a twist. Lean, low-
sodium turkey is stacked high and layered between crisp
turkey bacon, lettuce, tomato, cucumber, and our special hot
and spicy pepper mayonnaise. If our Spicy Turkey Club wrap
becomes one of your weekly staples, we recommend that you
cook the turkey bacon and prepare the spicy mayonnaise in
bulk for easy meals all week long.
Ingredients:
fat-free cooking spray, as needed
1 slice turkey bacon
1 whole-grain, low-carbohydrate wrap (look for a wrap with
approximately 17 grams of carbs and less than 3 grams of
fat per wrap) or whole wheat bread, depending on your
personal meal plan and nutritional parameters
½ tablespoon light mayonnaise
Sriracha sauce (a hot chili sauce found in the international
aisle at your favorite supermarket), to taste Nutrition Per Serving
3 ½ ounces deli Boar’s Head turkey breast, lean, low sodium Calories: 266.5
romaine lettuce leaves Protein: 23.5 grams
2 slices tomato Carbs: 19.8 grams
4 slices cucumber Fat: 8.7 grams
Preparation:
1. Heat a small frying pan over medium heat. Coat pan with cooking spray and cook turkey bacon until crisp.
Drain cooked bacon on a paper towel.
2. In the meantime, toast wheat bread. Combine low-fat mayonnaise with enough Sriracha sauce to achieve
desired heat (because Sriracha sauce is very spicy, it’s best to add only a drop or two at a time).
3. Spread spicy mayo on wrap or deli flat
4. Add turkey, turkey bacon, lettuce, tomato, and cucumber slices to wrap and roll up. Enjoy.
What is the Balance?
This recipe has a good balance of protein, carbohydrates and fat.
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.comChristian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Turkey and Cheese Melt
Makes: 1 Serving
Serving Size: 1 Turkey and Cheese Melt
If you like comfort food as much as we do, you’ll love our hot,
crispy Turkey and Cheese Melt. To lower the carbohydrates,
we opted for a low-carb, high fiber tortilla (La Tortilla Factory
brand). We also used reduced-fat cheddar cheese (not low-
fat or fat free) to save a few grams of fat while still lending
plenty of melted cheese goodness. Our Turkey Melt is fast,
easy and perfect for those cooler days when nothing but
comfort food will do! Nutrition Per Serving
Calories: 261
Ingredients: Protein: 20.6 grams
fat free cooking spray Carbs: 23.48 grams
1 high fiber, low carbohydrate tortilla (aim for a tortilla with Fat: 10.9 grams
no more than 18 grams of carbs and 3 grams of fat or less)
2 ½ ounces of low sodium turkey breast deli meat (We like Boar’s Head low sodium turkey)
1/3 cup reduced fat cheddar cheese (made with 2 % milk instead of whole milk)
2 tomato slices (optional)
Preparation:
1. Thoroughly coat a frying pan with fat free cooking spray. Place frying pan over medium heat.
2. While pan is heating, assemble the turkey and cheese melt: arrange the turkey, cheese and tomato slices on
half of the tortilla. Fold the tortilla over to form a half-circle.
3. Carefully place the tortilla inside of hot pan. Cook on each side until tortilla is golden brown and cheese is
melted.
4. Enjoy!
What is the Balance?
This recipe has a good balance of protein, carbohydrates and fat and is a complete meal.
k
Clic buy
to
here VL
R
Download your free 27 page weight loss and hormone balancing food plan here:!
www.rvlweightloss.co.uk
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.comChristian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.comChristian Bates Bsc(Hons) Ost. Med. DO ND
Registered Osteopath & Naturopath
Certified Metabolic Typing Instructor
Or simply use the RVL shake as a snack or
meal replacement:
!
• Balanced protein, fat and carbohydrate
• 26 vitamins and minerals
• Prebiotics for gut health
• 12 portions of fruit and veg antioxidants
• Highest grade whey protein
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Download your free 27 page weight loss and hormone balancing food plan here:!
www.rvlweightloss.co.uk
The Perrymount Clinic, 2 Clair Road, Haywards Heath, West Sussex, RH16 3DP
01444 410944 Christian@theperrymount.com www.theperrymount.comYou can also read
