Recipes

For Salad - ▢ ⅔ cup Quinoa uncooked ▢ 1.5 cups Water ▢ 1 Medium Sized Romaine Lettuce Head ▢ ½ cup Grated Carrot ▢ 1 cup Chopped Red Cabbage ▢ 3 tablespoon Roasted Sun Flower Seeds ▢ 3 tablespoon Roasted Pumpkin Seeds ▢ 3 tablespoon Dried Cranberries For the Dressing – ▢ ¼ cup Fresh Coriander ▢ 4-5 Garlic Cloves ▢ ¼ teaspoon Red Chilli Powder ▢ 1.5 teaspoon Sugar/Honey ▢ 2 teaspoon Balsamic Vinegar ▢ 1 teaspoon Lemon Juice ▢ 2 tablespoon Extra Virgin Olive Oil ▢ Salt as needed

The first reason has to do with the “healthy” breakfast of: EggsAvocado toastBananaPeanut butter At first glance, it’s a meal most would think is great for losing fat. But, would you guess that this alone racks up to over 1,000 calories? These foods are by no means “bad". But the truth is they can easily take you out of a calorie deficit. It’s the reason why the meal plan I used back in the day never ended up working. And is also why you need to be aware of roughly how many calories you’re consuming with any meal plan - as it can add up quickly.

It's worth acknowledging that these food options may not be suitable for you because of your dietary preferences. But don't worry! That's where BWS programs come in - every purchase unlocks access to our specially-developed  'plug-and-play' nutrition software, capable of catering to all dietary needs. To find out more:

Pick from the list of protein sources - and plug them into each meal accordingly. The carbs and fats you add in next will also contain some protein, so don't worry if you're about 10-20 grams short of your protein goal after this step. After you've selected a protein source for each meal, pick a carb source. If you're going to be working out, generally, you want to make sure you include a carb source in the meal before your workout. Other than this, though, if there's a meal you'd want to exclude carbs from, then that's perfectly fine.

Next, based on your preference, pick a vegetable and a fruit to add. These will be the most filling foods relative to their calories, so I’d recommend including at least one in each meal.