Posted on November 21, 2014 by Jenny Cromack

To achieve the best body composition and look amazing you should eat a diet high in protein and good fats and low in complex carbohydrates.  Here is a sample meal plan for weight loss with some recipes that tick all those boxes

ENJOY!

Pepper, Tomato & Ham Omelette
This is a great option for breakfast its’s high in protein and low in carbohydrates a great way to start your day! This will keep your blood sugar levels stable so you are less likely to snack in the morning.

206 kcalories, protein 21g, carbohydrate 5g, fat 12 g, saturated fat 3

Ingredients

2 whole eggs and 3 egg whites
half tsp olive oil
half  red pepper , deseeded and finely chopped
1 spring onions , white and green parts kept separate and finely chopped
2 slices of good quality ham

Mix the eggs and egg whites with some seasoning and set aside. Heat the oil in
medium non-stick frying pan and cook the pepper for 3-4 mins. Throw in the white parts of the spring onions and cook for 1 min more. Pour in the eggs and cook over a medium heat until almost completely set.
Sprinkle on the ham and continue cooking until just set in the center, or place it under a hot grill if you like it more well done. Serve straight from the pan with the green part of the spring onion sprinkled on top

Avocado & Chicken Salad

Here is a recipe high in good fats which is fantastic for body composition click here to read why

Kcal 485, Protein 9g, Carbs 11g, fat 22g, Sat 3g

Ingredients
1 tbsp pumpkin seeds

Half ripe papayas

I chicken breast

1 ripe avocados

20g trimmed and washed watercress

pinch fresh mint

juice of half lime

1 tbsp olive oil

Method 

Bake the chicken in the oven – add some spices or herbs if you prefer. I like using cumin.

Dry-fry the pumpkin seeds in a frying pan for a few minutes, tossing and turning them until they look toasted. Tip them out of the pan and let them go cold. #

Peel the papayas, halve them lengthways and scoop out the seeds.

Cut the flesh into long, thin slices. Halve the avocados and remove the stones, then peel off the skin and slice the flesh lengthways into thin slices.

Put the papayas, avocados, pumpkin seeds and watercress into a large bowl.

Chop about 1 tbsp of the mint leaves and set aside. Pick the remaining leaves from the stalks and tear them into the bowl.

Mix the lime juice and olive oil with the rest of the chopped mint to make a dressing, and season with salt and pepper to taste.

Pour over the salad and gently mix all the ingredients together with your hands

Lamb with Mediterranean Vegetables
Kcal 253 , protein 32g, carbs 13g , fat 9g , sat 2g

 Ingredients
• 1 tbsp olive oil
• 125g lean lamb fillet, trimmed of any fat and thinly sliced
• 50g shallots, halved
• half large courgettes, cut into chunks
• ½ tsp each ground cumin, paprika and ground coriander
• half of red, orange and green pepper, cut into chunks
• 1 garlic clove, sliced
• 150ml vegetable stock
• 60g cherry tomatoes
• half handful coriander leaves, roughly chopped
 Method
1. Heat the oil in a large, heavy-based frying pan. Cook the lamb and shallots over a high heat for 2-3 mins until golden. Add the courgettes and stir-fry for 3-4 mins until beginning to soften.
2. Add the spices and toss well, then add the peppers and garlic. Reduce the heat and cook over a moderate heat for 4-5 mins until they start to soften.
3. Pour in the stock and stir to coat. Add the tomatoes, season, then cover with a lid and simmer for 15 mins, stirring occasionally until the veg are tender. Stir through the coriander to serve.