BODY TYPE A

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 an A Body Profile your main aim is to
CREATE BODY SHAPE & MAXIMISE MUSCLE
IN ORDER TO DO THIS, YOU NEED:
Higher Calories
More Protein
More Regular Meals
Extra Sleep

MORNINGS
Unrefined carbs and protein
DURING THE DAY
Protein, adequate unrefined carbs, good fats, lots of green
vegetables
EVENINGS
Low starch carbs, protein, good fats. If you train in the evenings, then
unrefined starchy carbs such as sweet potato are fine for dinner.

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 AN A TYPE...
POST SESSION CARB TREAT

Carbs and Protein, about 200-cals max. You have a 30 minute timeframe after your workout to
have this. This applies to any high intensity workout. Fat Burning Walk does not count as high
intensity.

OPTIONAL SNACK or Protein shake

This can go 'before breaky for early risers' or in between lunch and dinner.

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 'A'

WEEK 1

DAY

Ashys Protein
Punch Fritters

Ashys Overnight
Oats

BREAKFAST

10 cashews and a
small green apple

4 brazil nuts (15g)

and punnet of
strawberries **

SNACK

Ashys Snapper Salad

Ashys Famous
Kanga Burger

LUNCH

2 carrots and 2 slices

smoked salmon

SNACK

Ashys Lambn
Pumpkin

DINNER

Mango Protein Shake

1 small mango + ice +
+ protein powder + water

POST TRAINING
CARB TREAT

1 punnet of
strawberries and
4 brazil nuts

OPTIONAL
SNACK

Ashys Oriental
Pork Stir Fry

Banana Protein Shake

1 medium banana + ice
+ protein powder + water

small Avo, tsp

cacao powder, 1/6
tsp stevia, blend and
put in fridge for 8
hours
1 pear and 2
tablespoons of
pumpkin seeds

2 carrots and 3
tablespoons of
hummus
2 rye cruskits and
2 teaspoons of
peanut butter

Berry Protein Shake

1 cup berries + ice +
protein powder + water
Ashys Clean
Shepherds pie

Ashys Kanga Barby

an avocado and
tamari in the hole

1 medium capsicum
sliced, 1 ryvita, 50g
kraft live free

1 cup of Berries
with 5 Brazil Nuts

Ashys Smoked
Salmon Scramble

Ashys Spicy
Chicko Rolls

Choc Berry Smoothie

Ice + protein powder +
cup berries, 1 Tbsp
cacao powder +1/6 tsp
stevia + water

2 apricots and
1 Tbsp of
Philly cheese
Ashys Protein
Punch Fritters

Ashys Tuna
Bean Salad

Banana Protein Shake

1 medium banana + ice
+ protein powder + water

1 punnet of
strawberries and
4 brazil nuts
Ashys Tofu and
Vege Stir Fry

1 cup berries and 4

(15g) hazelnuts

Ashys gluten free

Beef Stir Fry

Mango Protein Shake

1 small mango + ice +
+ protein powder + water
Ashys Spicy Mushy
Omelette

Ashys Toasted Treat

a snack pack of
baked beans, 50g
kraft live free cheese

Ashys Oriental
Pork Stir Fry

1 punnet raspberries
and 7 walnut halves

cup cottage
cheese, cup
berries, 1 tbs cacao,
1/6 teaspoon stevia
mixed together

Ashys Chocolate
Crepes

Ashys Tuna Cass

1 punnet of
strawberries and
40g dark chocolate

Ashys High Fibre

lentil Soup

1 Protein shake: ice,

protein powder,
cup blueberries

Ashys Beef Mash

Choc Berry Smoothie

Ice + protein powder +
cup berries, 1 Tbsp
cacao powder +1/6 tsp
stevia + water
150g watermelon
and Mini Handful
of seed mix (covers
space of 3 fingers)
Can tuna and 2 tbs
cottage cheese,
2 apricots

NUTRITION PLAN 'A'

WEEK 2

DAY

Ashys Chocolate
Crepes

Ashys Oriental
Mushy Omelette

BREAKFAST

Mix n match from

Booty Snack List

Mix n match from

Booty Snack List

SNACK

Ashys Post Training

Tuna Rolls

Ashys Oriental
Pork Salad

Ashys Salmon n
Cous Cous

LUNCH

Mix n match from

Booty Snack List

Mix n match from

Booty Snack List

Mix n match from

Booty Snack List

SNACK

Ashys High Fibre

Lentil Soup

Ashys Spicy Mushy

Chicken and Asian
greens

Ashys Thai Barra

DINNER

Berry Protein Shake

1 cup berries + ice +
protein powder + water

Banana Protein Shake

1 medium banana + ice
+ protein powder + water

Mango Protein Shake

1 small mango + ice +
+ protein powder + water

POST TRAINING
CARB TREAT

Mix n match from

Booty Snack List

Mix n match from

Booty Snack List

Mix n match from

Booty Snack List

OPTIONAL
SNACK

Mix n match from

Booty Snack List

Mix n match from

Booty Snack List

Mix n match from

Booty Snack List

Ashys Ham and Egg

Stack Em Up

Banana Protein Shake

1 medium banana + ice
+ protein powder + water

Mix n match from

Booty Snack List

Ashys Salmon n
Cous Cous

Ashys Spicy
Snapper Salad

Mango Protein Shake

1 small mango + ice +
+ protein powder + water

Mix n match from

Booty Snack List

Mix n match from

Booty Snack List

Ashys Tuna Cass

Ashys Spicy
Chicko Roll

Ashys High Fibre

Lentil Soup

Mix n match from

Booty Snack List

Ashys High Fibre

Lentil Soup

Mix n match from

Booty Snack List

Mix n match from

Booty Snack List

Ashys Tofu and

Vege Stir Fry

Mix n match from

Booty Snack List

Ashys Overnight
Oats

Ashys Protein
Punch Fritters

Mix n match from

Booty Snack List

Ashys Tuna Cass

Choc Berry Smoothie

Ice + protein powder +
cup berries, 1 Tbsp
cacao powder +1/6 tsp
stevia + water

Ashys Protein
Punch Fritters

Mix n match from

Booty Snack List

Mix n match from

Booty Snack List
Ashys Smoked
Salmon Scramble

Choc Berry Smoothie

Ice + protein powder +
cup berries, 1 Tbsp
cacao powder +1/6 tsp
stevia + water

NUTRITION PLAN 'A'

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.

WEEK 3

DAY

BREAKFAST

SNACK

LUNCH

SNACK

Ashys Salmon n
Cous Cous

DINNER

Mango Protein Shake

1 small mango + ice +
+ protein powder + water

POST TRAINING
CARB TREAT

1 punnet of
strawberries and
4 brazil nuts

OPTIONAL
SNACK

Ashys Beef Mash

Ashys Kanga Barby

Choc Berry Smoothie

Ice + protein powder +
cup berries, 1 Tbsp
cacao powder +1/6 tsp
stevia + water

Berry Protein Shake

1 cup berries + ice +
protein powder + water

1 punnet raspberries
and 7 walnut halves

2 carrots and 3
tablespoons of
hummus

small Avo, tsp cacao

powder, 1/6 tsp stevia,
blend and put in fridge
for 8 hours

2 carrots and 2 slices

smoked salmon

Ashys Salmon
n Cous Cous

Ashys Tex
Mex Salad

Mix n match from

Booty Snack List

2 rye cruskits and

2 teaspoons of
peanut butter

Ashys Famous
Kanga Burger

Ashys Tuna Cass

Ashys Clean
Shepherds Pie

4 brazil nuts (15g)

and punnet of
strawberries **

an avocado and
Tamari in the Hole

Ashys Oriental
Mushy Omelette

Ashys Ham and Egg

Stack Em Up

Ashys Protein
Punch Fritters

Can tuna and 2 tbs

cottage cheese,
2 apricots

Ashys Kanga Barby

NUTRITION PLAN 'A'

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
SNACK
LUNCH
SNACK
DINNER
POST TRAINING
CARB TREAT
OPTIONAL
SNACK

ASHYS OVERNIGHT OATS

CALORIES MACROS
340.6
FAT: 14.27%

PROTEIN: 42.51%

50g (1.7 oz) Oats, Rolled, Raw

125ml 4 1/4 fl. oz) Water
17g (0.65 oz.) Chocolate whey protein isolate
2g (0.08 oz.) Chia Seeds
75g (2.1 ounces) Blueberries

....
Stir ingredients together in jar or bowl.
Store in fridge overnight.
Stir next morning and heat in microwave if necessary.

CARBS: 43.22%

ASHYS PROTEIN PUNCH FRITTERS

CALORIES MACROS
345.8
FAT: 34.88%

PROTEIN: 39.10%

CARBS: 26.03%

13g (0.46 oz) flour, gluten free

2.5g (0.09 oz) baking powder
50g (1.75 oz) chicken breast fillets, skinless and boneless
40g (1.40 oz) cheese, cream, extra light (reduced-fat)
80ml (2.70 fl oz) milk, skim
6g (0.21 oz) cheese, Cheddar, reduced fat, grated
1 sprig fresh chives
25g (0.88 oz) corn, fresh
2 large eggs (approx 50g each)

....
Add your milk and eggs into the food processor and mix till fluffy. Slowly
add the flour, baking powder, corn, chives and cheese until its mixed well.
Add the small chicken piece and stir together with a spoon.
Using a quick spray of oil on a non stick pan, cook on both sides until
cooked through.
Top with the cream cheese and serve.

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 TOASTED TREAT

CALORIES MACROS
269.6
FAT: 10.68%

PROTEIN: 29.82%

CARBS: 59.50%

20g (0.70 oz) oats, wholegrain, rolled

5g (0.18 oz) dried cranberries
5g (0.18 oz) dried apricots
5g (0.18 oz) sultanas
5g (0.18 oz) cereal, soy flakes (or grits)
225g (7.88 oz.) greek yoghurt, low fat
1 pump cooking oil spray

....
This one is for a carb craving A girls only. With almost 60% carbs, all bs
and cs are out on this one.
Heat your fry pan, not too hot,add a little cooking oil andthen add the
oats and soy flakes, and cook 45 seconds stirring all the time.
Add the dried fruits and stir continuously for another minute to heat
through. Serve immediately by sprinkling into the greek yoghurt. Great,
straight after a HIIT session to get some carbs and protein straight back
into you.

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 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 ORIENTAL MUSHROOM OMELETTE

CALORIES MACROS
296.7
FAT: 61.58%

PROTEIN: 29.26%

CARBS: 9.17%

5 mls (0.17 fl. oz) peanut oil

1 pinch black pepper
2 shallots (approx 10g each)
0.25g fresh red chillies (approx 45g each)
20g (0.7 ounces) snow pea sprouts
1 pinch sea salt
5 mls (0.17 fl. oz) tamari - wheat free soy sauce
3 large eggs (approx 50g each)
25g (0.88 oz) common mushrooms

....
Crack the eggs into a bowl and whisk hard. Chop the chilli and shallots
and add to the eggs.
Heat a fry pan or wok over medium heat. Add peanut oil and make sure
it covers the bottom . Pour in egg mixture and spread evenly.
Once base is a little set, add the sliced mushrooms. Cook until base is set
and then fold the omelette over on itself.
Add to plate, and garnish with trimmed snow pea sprouts, tamari sauce
and salt and pepper to taste.

ASHYS HAM & EGG STACK EM UP

CALORIES MACROS
337.8
FAT: 35.70%

PROTEIN: 41.80%

CARBS: 22.50%

1 tomato, small
2 sprigs fresh basil leaves
1 slice bread, multigrain, (approx 35g each)
1 pinch black pepper
150g (5.25 oz) ham, cured, lean, fresh
1 pinch sea salt
1 eggs, large (approx 50g each)
5g (0.175 oz) butter

....
Grill the tomato and ham until brown.
Poach your egg.
Toast the bread.
Create your stack: Bread, butter, tomato, ham, egg and top with a little
basil, salt and pepper.

ASHYS FAMOUS KANGA BURGER

CALORIES MACROS
289.3
FAT: 12.75%

PROTEIN: 47.01%

CARBS: 40.24%

125g (4.38 oz) kangaroo mince

1 sprig fresh coriander
0.5tsp garlic, minced
1 bread rolls, mixed grain burger buns (approx 45 grams each)
0.5 small brown onion (approx 60g each)
10ml (0.34 fl. oz) hot chilli sauce (home made or bottle)
1 small tomato (approx 100g each)
1 pump cooking oil spray
0.25 small crisp lettuce (approx 100g each)

....
Make your kanga pattie:Combine the onion, mince, garlic and coriander.
Grill or dry fry till cooked.
Construct your Kanga burger.

ASHYS SPICY SNAPPER SALAD

CALORIES MACROS
317.5
FAT: 11.06%

PROTEIN: 43.35%

CARBS: 43.59%

150g (5.25 oz) snapper (approx 150g each)

0.5tsp garlic, minced
10ml (0.34 fl.oz) tamari, wheat-free soy sauce
0.5 small red onion (approx 60g each)
2 inches cucumber (approx 15g per inch)
80g (2.80 oz) rice, brown
0.5tsp ginger , grated
0.25 fresh red chillies (approx 45g each)

....
Prepare the rice (normally 2.5 times water to brownrice in a saucepan)
or the same in a rice maker.
Pre-heat your oven to 200C. Put the garlic, ginger, tamari and 10mls of
water together. Mix the tamari sauce with the same amount of water;
add the garlic and ginger together and combine.
Place the snapper in a baking dish and cover it with the sauce. Cook in
the oven until cooked through (approx 15 mins).
Meanwhile, thinly slice the onion and cucumber, toss together and set
aside. Also slice the red chilli and set aside. Top the rice with the snapper
and cucumber salad and drizzle the juices from the baking dish over the
salad. Garnish with the sliced red chilli.

ASHYS CLEAN SHEPHARDS PIE

CALORIES MACROS
316.8
FAT: 16.48%

PROTEIN: 40.09%

CARBS: 43.43%

0.75 sweet potato (approx 150g each)

80g (2.80 oz) lamb mince, (trim lamb leg cuts) raw
0.5tsp garlic, minced
1 small brown onion, (approx 60g each)
100g (3.50 oz) tinned tomatoes, chopped
100g (3.50 oz) broccoli
5 sprigs parsley
25g (0.9 oz) Kraft live free Cheese (high protein)

....
Chop the sweet potato into cubes and place in boiling watertill soft.
Drain and the mash with parsley. Preheat your oven to 200C.
Thinly dice your onion, cut the broccoli into florets, anddrain chopped
tomatoes. Add the onion and garlic to a non-stick pan and cook for
a minute before adding the mince. Brown and then add the chopped
tomatoes and broccoli. Keep mixing for another few mins.
In a small baking dish add your mince, the sweet potato and top with
cheese. Place in the oven till the cheese browns a bitand serve.

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 HIGH FIBRE LENTIL SOUP

CALORIES MACROS
263.7
FAT: 19.45%

PROTEIN: 22.30%

CARBS: 58.25%

5ml (0.17 fl. oz) peanut oil

0.5tsp garlic, minced
0.5 small brown onion (approx 60g each)
20g (0.70 oz) baby spinach leaves
0.25tsp ground coriander
80ml (2.70 fl. oz) chicken stock, liquid
0.25tsp ground turmeric
0.25tsp ground cumin
60g (2.10 oz) red split lentils, dried

....
Soak your lentils in water (enough to cover them) for a couple of hours
prior.
Brown your onions and garlic in a saucepan with the oil,and as the
aromastarts building add your spices too.
Keep mixing constantly for a minute or so and then add your lentilsand
stock. Bring your mix to the boil and then cover and simmer for 15
minutes. Once your lentil soup is looking and tasting perfect, just prior to
consuming add the spinach.

ASHYS TOFU & VEGE STIR FRY

CALORIES MACROS
306.9
FAT: 27.27%

PROTEIN: 27.37%

CARBS: 45.36%

120g (4.20 oz) tofu, hard

1 celery stalks (approx 30g each)
1 tsp garlic minced
60g (2.10 oz) egg noodles (dry weight)
1 brown onion, (approx 60g each)
2 pumps cooking oil spray
10ml (0.51 fl. oz) tamari, wheat free soy sauce
5ml (0.34 fl. oz) lemon juice, bottled
30g (1.05 oz) spring cabbage
1 pinch chilli flakes

....
Bring 300ml of water to the boil, add a little salt and cook egg noodles
for a minute or so. Rinse, drain and put aside. Cut the tofu into cubes and
thinly slice the onion, celery and cabbage.
Lightly spray a medium high heated wok with with cooking oil and add
the chilli flakes and garlic. Stir-fry for 1 minute. Add the tofu and stir-fry
until cooked to your preference; remove from the wok.
Lightly spray the wok again; add the onion and celery and cabbage and
stir-fry for a further 2 minutes. Put the tofu back in the wok along with
the prepared egg noodles and tamari sauce and stir gently until heated
through.

ASHYS TUNA CASSEROLE

CALORIES MACROS
394.4
FAT: 9.13%

PROTEIN: 43.71%

CARBS: 47.16%

90g (3.15 oz) tuna, in spring water, drained weight

50g (1.75 oz) garden peas
30ml (1.01 fl. oz) milk, skim
50g (1.75 oz) pasta spirals, dry weight
75g (2.63 oz) Mushroon Soup, 99% fat free
1 spray cooking oil spray
25g (0.9 oz) Kraft live free cheese (high protein)

....
Heat youroven to 180C.
Add your pasta to a saucepan of boiling water so its covered by 1cm,
cook till soft. Lightly spray a baking dish with cooking oil spray(or even
better just cover with baking paper).
Add your ingredients: peas, tuna (make sure its drained), pasta,
mushroom soup and skim milk into the dish. Mix well and top with your
finely gratedlive free cheese. Bake the mixture for 20mins or until brown.
Leave to stand for 5 or so before serving.
To make your own mushroom soup, grab 150g of mushrooms, fry with
onion andthymein a saucepantill brown. Then blend in food processor
or Vitamix.

ASHYS SALMON 'N' COUS COUS

CALORIES MACROS
362.7
FAT: 24.57%

PROTEIN: 34.85%

CARBS: 40.58%

1 tsp Honey, clear and runny

0.5 tsp Bottled Ginger, crushed
120g (4.20 oz) Salmon Fillets, boned and skinned
5ml (0.17 fl. oz) Tamari, wheat-free soy sauce
40g (1.40 oz) Cous Cous
0.5tsp Dried Oregano
0.25 Fresh Red Chilli (approx 45g each)

....
Create your marinade by thinly slicing the chilli and mixing it with the
ginger,tamariand honey. Cover your salmon with itand let sit for 30mins
or so(the more the better).
Cover your couscous with boiling water in a bowl. As it puffs up,mix
through some oregeno with a fork, fluffing the couscous at the same
time.
Heat a non-stick frying pan over high heat and searboth sides. Drop the
heat and cook the salmon for another 2 mins until pink.
You have two options for serving. a) lay a bed of couscous and top it with
the salmon b) break up the salmon and mix through the couscous.

ASHYS ORIENTAL PORK STIR FRY

CALORIES MACROS
335.3
FAT: 16.37%

PROTEIN: 46.64%

CARBS: 36.98%

30ml (1.01 fl. oz) sweet chilli sauce

0.25tsp garlic, minced
1 Sprig fresh coriander
100g (3.50 oz) bok choy
0.25 small brown onions (approx 60g each)
100g (3.50 oz) snow peas
10ml (0.34 fl. oz) tamari, wheat-free soy sauce
5ml (0.17 fl. oz) extra virgin olive oil
125g (4.38 oz) pork fillet, extra lean
100g (3.50 oz) broccolini
30ml (1.01 fl. oz) lemon juice, bottled
0.25tsp bottled ginger, crushed
1 packet Slim Pasta, vermicelli

....
Prep Your Veges: Chop the bok choy, broccoliniand trim your snow peas.
Fry the pork on high heat in a wok until seared and remove.
Remove the slim pasta from packet, rinse and put in bowl of boiling water
and rock salt.
Dice your onion, crush the ginger and garlic, and add to the wok with
coconut oil until tender and aromatic. Add your prepped veggies, slim
pastaand pork back into the wok with the sweet chilli sauce,lemon juice
and tamari. Stir fry forapprox 2 mins or until your greens are how you
like them. Serve and eat immediately.

ASHYS POST TRAINING TUNA ROLLS

CALORIES MACROS
333.8
FAT: 24.27%

PROTEIN: 28.04%

CARBS: 47.69%

1 sprig flat leaf parsley

1 celery stalk (approx 30g each)
4 sheets rice paper rolls
0.5 small carrot (approx 100g each)
70g (2.45 oz) small tuna in spring water (drained weight)
0.5 medium beetroot (approx 140g each)
0.25 small ripe avocado, (approx 180g each)
1 small red onion (approx 60g each)
5ml (0.17 fl. oz) olive oil, extra virgin
0.5 medium zucchini (Courgette) (approx 196g each)
5ml (0.17 fl. oz) lemon juice -freshly squeezed

....
Prep your Salad: Julianne slice your carrot, zucchini and beetroot. Make
them very thin. Chop the celery, red onion and parsley and combine with
the drained tuna, olive oil and lemon juice.
Add hot water to a high edged plate or in the bottom of a saucepan and
dunk your rice paper roll until soft.
Add a little tuna mix, salad, avo, and sauce and fold your rice paper
roll.Make all 4 and consume.
Grate the carrot, zucchini and beetroot, place into separate small serving
dishes and set out on the table to serve.

ASHYS SPICY CHICKO ROLL

CALORIES MACROS
296.6
FAT: 27.31%

PROTEIN: 45.18%

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 LAMB 'N' PUMPKIN

CALORIES MACROS
343.7
FAT: 30.64%

PROTEIN: 38.99%

CARBS: 30.38%

2 sprigs Fresh Flat Leaf Parsley

1.5 small Tomatoes (approx 100g each)
0.5tsp Cumin
100g (3.50 oz) Pumpkin (edible portion)
10g (0.35 oz) Almonds, flaked
90g (3.15 oz) Greek Yoghurt, low fat
100g (3.50 oz) Lamb Steak, lean
10g (0.35 oz) Sultanas
0.25 tsp Ground Coriander

....
Steam the pumpkin and chop roughly and dice the tomato. Mix the
coriander and cumin to diced tomato
Mix the steamed pumpkin, tomato mix, almonds, parsley and sultanas
together. Toss well to combine and adjust seasoning.
Grill lamb steaks until done to your liking, and slice length ways in strips
Serve it up: Top the pumpkin mix with lamb and drizzle generously with
yogurt.

ASHYS KANGA BARBY

CALORIES MACROS
362.4
FAT: 22.85%

PROTEIN: 36.31%

CARBS: 40.84%

1 tsp butter
5ml (0.17 fl. oz) extra virgin olive oil
1 pinch sea salt
1 pinch black pepper
2 baby beetroots (approx 40g each)
20ml (0.68 fl. oz) milk, skim
0.5tsp garlic, minced
1 medium sweet potato (approx 150g each)
125g (4.38 oz) kangaroo fillet

....
Marinate your Kangaroo in the olive oil, pepperand salt for half and hour.
Cut your sweet potato into cubes and place in boiling water until soft
enough to mash. Add your butter and milk and mash up.
Put your beetroot in foil and place in the oven on 180 for 30mins.
With 5 mins til your beetroot is ready, grill thekangaroo fillet to your
liking and serve together.

ASHYS GLUTEN FREE BEEF STIR FRY

CALORIES MACROS
265.3
FAT: 22.05%

PROTEIN: 50.66%

CARBS: 27.29%

1 packet Slim Pasta, vermicelli

1 spring onion (approx 15g each)
120g (4.20 oz) sirloin steak, lean
100g (3.50 oz) broccoli
20g (0.70 oz) oyster sauce
2 pumps cooking oil spray
0.5 fresh red chillies (approx 45g each)

....
Cut the beef into thin strips and sear on high heat in a wok until the
outside is no longer pink. Remove from the pan (dont over cook!).
Add some more oil to the pan and mix the broccoli, chilli, spring onion for
a minute and then add half your oyster sauce.
Add the slim pasta, beef and rest of the oyster sauce and continue to
mixfor another minute.
Pour into a bowl and cover with the other half of your oyster sauce.

ASHYS BEEF MASH

CALORIES MACROS
305.9
FAT: 15.00%

PROTEIN: 43.41%

CARBS: 41.58%

1 pinch black pepper

120g sirloin steak, lean
2 Sprigs fresh chives
0.5 tsp garlic, minced
1 sweet potato (approx 150g each)
30ml (1.01 fl. oz) balsamic vinegar
20ml (0.68 fl. oz) coconut milk , reduced fat
1 Cup mixed salad leaves
4 cherry tomatoes, small (approx 10g each)

....
Cut your sweet potato into cubes and place in boiling wateruntil soft.
Marinate your steak for about 15 mins in a bowl with the balsamic, garlic
and pepper.
Mash your sweet potato and mix in the chives and coconut cream. Make
your super tasty and basicsalad with the tomatoes and salad leaves and
balsamic.
Cook your steak as desired and place on top of your mashnext to your
salad. Pour any juices or extra marinade on top.

ASHYS THAI BARRA

CALORIES MACROS
297.9
FAT: 12.99%

PROTEIN: 54.92%

CARBS: 32.09%

5 sprigs fresh mint leaves

3 sprigs fresh coriander
30ml (1.01 fl. oz) lime juice, bottled
15g (0.53 oz) palm sugar
30g (1.05 oz) snow pea sprouts
8g (0.28 oz) oyster sauce
200g (7 oz) barramundi fillets
1.5 spring onions (approx 15g each)
2 pumps cooking oil spray
0.75 fresh red chilli (approx 45g each)

....
Make your Salad: Thinly slice the spring onions and chilli, then toss
together in a bowl with the sprouts, mint leaves and coriander.
Cook the barramundi for approximately 3 minutes each side on a medium
to high heat or until cooked through.
Crush the palm sugar and place in jar with the lime juice and oyster
sauce; place the lid on and shake to combine ingredients.
Layer your plate with the fish, then salad and finally top with sauce.

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!

CONGRATULATIONS!

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