BODY TYPE B

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 B Body Profile your main aim is to
DROP BODY FAT
IN ORDER TO DO THIS, YOU NEED:
Lower calories
Less regular meals, longer periods for fat burning and
re-sensitising Insulin and leptin
Flexibility for individual requirements
High greens, high fibre, high water

MORNINGS
Protein, Good Fat and Low Carb (starchy carbs only if within 30
minutes of training)
DURING THE DAY
Protein, unrefined carbs, good fats, lots of greens
EVENINGS
No starchy carbs, lots of greens, protein and good fat. Vegetarian Bs
(your legumes or protein sources here are fine, the extra fibre in your
diet will balance this out.. Just make sure you are extra focused on
greening it up)

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 'B' TYPE...
OPTIONAL SNACK

If you are craving food, then add this snack in GUILT FREE at any time. If you are not hungry or craving then
leave it out and work towards not requiring it.

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 'B'

WEEK 1

BREAKFAST

LUNCH

DINNER

POST
TRAINING
PROTEIN

Ashys Spicy
Mushroom Omelette

Ashys Teriyaki
Lamb Cook up

Ashys Tex
Mex Salad

Ice + 1 scoop protein

powder (85-90%
protein) + water

4 brazil nuts (15g) +

punnet of
strawberries **

Ashys Breakfast
Smoothie

Ashys Spicy
Chicko Rolls

Ashys Turkey
Mountain

Ice + 1 scoop protein

powder (85-90%
protein) + water

10 cashews and a
small green apple

Ashys Egg
White Omelette

Ashys Oriental Prawn

Noodle Salad

Ashys Spicy Mushroom

Chicken and Asian
Greens

Ice + 1 scoop protein

powder (85-90%
protein) + water

an avocado and
tamari in the hole

Ashys Chocolate
Crepes

Ashys Not So Naughty

Chicken Caesar

Ashys Tuna
Bean Salad

Ice + 1 scoop protein

powder (85-90%
protein) + water

1 cup berries and

4 (15g) hazelnuts

Ashys Spicy
Mushroom Omelette

Ashys Classic Thai

Beef Salad

Ashys Chicken
Parmy

Ice + 1 scoop protein

powder (85-90%
protein) + water

15 Almonds and 1
medium carrot cut up
into sticks

Ashys Breakfast
Smoothie

Ashys 5 min Chicken

and Avo Salad

Ashys high protein

Fish Curry

Ice + 1 scoop protein

powder (85-90%
protein) + water

1 punnet of
strawberries and
4 brazil nuts

Ashys Smoked
Salmon Scramble

Ashys Lunch
Lamb Rissoles

Ashys Quick
Chicken Soup

Ice + 1 scoop protein

powder (85-90%
protein) + water

Can tuna and 2 tbs

cottage cheese

DAY

OPTIONAL
SNACK

NUTRITION PLAN 'B'

WEEK 2
DAY

BREAKFAST

LUNCH

DINNER

POST
TRAINING
PROTEIN

Ashys Egg
White Omelette

Ashys Tuna
Bean Salad

Ashys Classic
Thai Beef Salad

Ice + 1 scoop protein

powder (85-90%
protein) + water

Mix n match from

Booty Snack List

Ashys Egg
White Omelette

Ashys Beef and

Vege Stir fry

Ashys Chicken
Soup

Ice + 1 scoop protein

powder (85-90%
protein) + water

Mix n match from

Booty Snack List

Ashys Chocolate
Crepes

Ashys Chicken and

Avo Salad

Ashys Chicken
Parmy

Ice + 1 scoop protein

powder (85-90%
protein) + water

Mix n match from

Booty Snack List

Ashys Smoked
Salmon Scramble

Ashys Tex Mex

Salad

Ashys Thai
Beef Salad

Ice + 1 scoop protein

powder (85-90%
protein) + water

Mix n match from

Booty Snack List

Ashys Breakfast
Smoothie

Ashys Oriental
Prawn Salad

Ashys Terriyaki
Lamb Cook up

Ice + 1 scoop protein

powder (85-90%
protein) + water

Mix n match from

Booty Snack List

Ashys High Protein

Blueberry Pancakes

Ashys Tuna
Bean Salad

Ashys Thai
Beef Salad

Ice + 1 scoop protein

powder (85-90%
protein) + water

Mix n match from

Booty Snack List

Ashys Egg White

Omelette

Ashys Spicy Mushroom

Chicken and Asian
Greens

Ashys Chicken
Parmy

Ice + 1 scoop protein

powder (85-90%
protein) + water

Mix n match from

Booty Snack List

OPTIONAL
SNACK

NUTRITION PLAN 'B'

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

Ashys Breakfast
Smoothie

Ashys Teriyaki
Lamb Cook up

DINNER

Ashys Chocolate
Crepes

Ashys Oriental
Prawn Salad

Ashys Breakfast
Smoothie

Ashys 5 min Chicken

and Avo Salad

Ashys Classic
Thai Beef Salad

Ashys Spicy
Mushroom Omelette

Ashys Chicken
Parmy

POST
TRAINING
PROTEIN

OPTIONAL
SNACK

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

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

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

Ice + 1 scoop protein

powder (85-90%
protein) + water

Mix n match from

Booty Snack List

NUTRITION PLAN 'B'

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 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 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 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 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 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 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 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 CHICKO ROLL

CALORIES MACROS
296.6
FAT: 27.31%

PROTEIN: 45.81%

CARBS: 27.51%

0.25tsp Dried Oregano

0.25tsp Garlic Minced
1 Bread Roll, multi grain (approx 85g)
0.25tsp Dried Basil
1 pinch Chilli Flakes
1 pump Cooking Oil Spray
100g (3.50 oz) Asparagus Spears
30ml (1.01 fl. oz) Lemon Juice
125g (4.38 oz) Chicken Breast Fillets, skinless and boneless
5g (0.18 oz) Butter

....
Place the herbs, chilli, lemon juice,garlic andchicken into a lunch box to
marinate for 30 mins or so.
Heat your oven to about 180 degreesandcover a baking tray with baking
paper. Add your chicken to the baking tray and cook each side until
cooked through.
At the same time, steam your asparagus, lightly butter your bread and
add your chicken and asparagus for a spicy gourmet roll. Who says you
cant enjoy carbswhen eating clean!

ASHYS TURKEY MOUNTAIN

CALORIES MACROS
386.2
FAT: 39.62%

PROTEIN: 38.84%

CARBS: 21.54%

70g (2.45 oz) eggplant (Aubergine)

2 sprigs fresh flat-leaf parsley
10ml (0.34 fl. oz) extra virgin olive oil
1 pinch sea salt
1 pinch black pepper
0.5 medium lemons (approx 150g each)
150g (5.25 oz) turkey breast fillets, skinless and boneless
4 pitted black olives (approx 4g each)
0.25 small red onion (approx 60g each)
0.5 medium zucchini (Courgette) (approx 196g each)
60g (2.10 oz) chestnut mushrooms
6 small cherry tomatoes (approx 10g each)

....
Preheat oven to 180C. Prep Your Vegies: Just like you would make
zucchini or eggplant pasta, grab a peeler and make long strips down
your zucchini and eggplantand put in a bowl. Finely dice your red onion
and cut your cherrie tomatoes in half.
In the bowl toss the vege pasta strips together with half your oil and the
onion(along with salt and pepper). Once mixed, line a baking tray with
baking paper and place the contents of the bowl and the tomatoes on it.
Place the turkey steak on top of the vege pile with lemon slices. Drizzle
the remaining oil on top and bake for 20-30mins or until the steak is
cooked. Garnish with parsley and dig in.

ASHYS ORIENTAL PRAWN NOODLE SALAD

CALORIES MACROS
253.8
FAT: 10.64%

PROTEIN: 46.49%

CARBS: 42.87%

2 sprigs Fresh Mint Leaves

1 sprig Fresh Coriander
20g (0.70 oz) Noodles, rice (vermicelli) (dry weight)
0.5 Fresh Red Chilli (approx 45g each)
1 pump Cooking Oil Spray
10g (0.35 oz) Fish Sauce (nam pla)
30g (1.05 oz) Beansprouts , mung
120g (4.20 oz) Prawns, tiger, whole, raw
60ml (2.03 fl. oz) Milk, evaporated, light, coconut flavoured
10ml (0.34 fl. oz) Lime Juice, bottled

....
Peel the prawns and place in a bowl.
Make the dressing: chop the coriander and place into a screw top jar with
the evaporated milk, fish sauce and lime juice; shake well. Add two thirds
of the dressing and marinate for 10 minutes. Drain.
Place the noodles in a bowl and cover in boiling water for 10 mins, drain
and rinse. Transfer the noodles to a large bowl. Chop the mint leaves and
add the remaining dressing, bean sprouts, and chilli; mix it up.
Lightly coat a non-stick frying pan with cooking oil spray and heat over
high heat. Cook the prawns for approximately 3 minutes or until changed
in color and cooked through. Serve the noodle salad topped with the
freshly cooked prawns.

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 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 5 MIN CHICKEN AND AVO SALAD

CALORIES MACROS
289.1
FAT: 42.03%

PROTEIN: 39.71%

CARBS: 18.26%

1 pinch black pepper

10g (0.35 oz) cashew nuts, raw whole unsalted
1 pinch sea salt
0.5 small crisp lettuce (approx 100g each)
10ml (0.34 fl. oz) lemon juice
20g (0.70 oz) snow peas
0.25 small ripe avocado
100g (3.50 oz) chicken breast fillets, skinless and boneless
30g (1.05 oz) sour cream, extra light
1 tsp Italian seasoning

....
In a large salad bowl (always go bigger than you think), break apart your
lettuce and add the avocado (cubed), snow peas (sliced), and cashews.
Roll your chicken breast in the Italian seasoning (or if you want to change
it up, add Morrocan etc for a change in flavour). 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).
Slice the chicken into long strips and add to your bowl.
Mix the lemon, sour cream, pepper and salt together, and add to the
bowl. Mix it all up and eat from the bowl or serve. Super quick, tasty, low
carb goodness!

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 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 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 TEX MEX SALAD

CALORIES MACROS
330.3
FAT: 43.32%

PROTEIN: 27.61%

CARBS: 29.06%

1 tsp mild chilli powder

0.5 sprigs fresh coriander
2 taco shells (approx 11g each)
1 Pinch black pepper
0.25 small ripe avocado (approx 180g each)
1 small tomato (approx 100g each)
15g (0.53 oz) cheese, cheddar, reduced fat, grated
80g (2.80 oz) beef mince, extra-lean (maximum 5% fat)
5ml (0.17 fl. oz) lime juice, bottled
0.5 small crisp lettuce (approx 100g each)
10g (0.35 oz) jalepenos

....
Heat your oven to 140C, and place your taco shells on a baking tray
to heat them up. On high heat add mince, choppedcoriander and
chillipowder to a frying panand mix till the mince is brown.
Prep your Mex Salad:chop the tomato, lettuce and avo into a bowl and
combine with lime juice, more chilli powder, pepper and jalepenos. Break
the taco shells into little pieces and mix all the ingredients together. Top
with the cheese for an awesome mexican salad. It wont look brilliant, but
you will love the taste.

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 HIGH PROTEIN FISH CURRY

CALORIES MACROS
319.8
FAT: 38.84%

PROTEIN: 48.03%

CARBS: 13.13%

5g (0.18 oz) Tamarind Paste

1 tsp coriander seeds, whole
1 tsp garlic, minced
200g (7 oz) whiting fillets
5ml (0.17 fl. oz) extra virgin olive oil
2 pinch chilli flakes
1 pinch black pepper
0.1 tsp whole cumin seeds
1g (0.04 oz) chilli, green
10g (0.35 oz) coconut, desiccated
1 pinch sea salt
0.25tsp ground turmeric
1 tsp bottled ginger, crushed
0.25 small brown onion (approx 60g each)

....
Make your curry paste: Usingwater, grated coconut, chilli flakes, coriander
seeds, ginger, garlic, pepper, cumin seeds and turmeric powdermake a
smooth paste.Combine the paste with the olive oil in a saucepan or
high edge frying panand heat for a few minutes over medium heat.Stir
frequentlyand then add the onionsfor another minute or so.
Add enough waterso your saucepan is about 3cm deep and bring to
the boil. Add the fish and simmer until cooked. Once your fish is almost
perfect, add the green chillies, tamarind paste and extra salt to taste.
Cook gently for a few more minutes until done.

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.

CONGRATULATIONS!

www.ashybines.co
BODY PROFILE B