Helpful notes Weʼve made a few notes that will further help you integrate clean eating into your every day life.

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1 Welcome to Clean Food Concepts, the beginnerʼs guide to eating clean. Clean eating is all about eliminating certain foods that we know cause problems with digestion, fat loss and other health issues. The foods to eliminate are: 1) Wheat 2) Sugar 3) Processed foods 4) Dairy (except yoghurt and butter) 5) Caffeine 6) Alcohol We all know that making changes to your diet is hard. When you look at what you eat now, you probably rotate through 2 or 3 breakfast choices, 3 or 4 lunches and 4 or 5 dinners. Changing these to healthier options just means adopting a new set of habits and choosing a few new go-to options for each meal. How to use this book In this book you have 30 breakfast recipes, 30 lunches and 30 dinners. Chances are you wonʼt use all of them regularly so the question is where do you start? Weʼve put together 3 example meal plans using some of the recipes in this book. You can either make a few changes to these meal plans, or use them as they are. If you do use them as they are you can just use the shopping lists that accompany each plan. Along the way youʼll probably find some recipes that are winners and others that completely bomb. Hopefully fewer of the latter variety, but hey, everybodyʼs tastes are different. When you find a recipe you love make a note of it and draw up your own meal plan or just put an asterisk next to it. That way youʼll find it easier to put your shopping list together when youʼre planning your meals for the coming week. Helpful notes Weʼve made a few notes that will further help you integrate clean eating into your every day life.

2 Breakfasts Itʼs unlikely you will want or need to have a different breakfast every day of the week. If youʼre making a breakfast recipe like the granola or muesli, I suggest making double, triple or quadruple portions so you are set for several days in the week. Anything you can just sploosh a bit of almond milk over is going to be quicker than something you need to cook. However, you can still prepare most of the cooked breakfast options inside of 15 minutes. Just depends on how much of a morning person you are. Although all the recipes in the book are clean, starting your day with something more protein based (like eggs) will set your body up for fat burning and even energy levels more effectively than the carbier options like muesli and granola. The exception to this is if youʼre having your breakfast post-workout, in which case the additional carbs will be warmly welcomed by your aching muscles as they hungrily suck out the sugars from your blood stream. As well as the breakfast options in the book donʼt forget classic egg creations such as scrambled eggs, smoked salmon and spinach (try mixing in turmeric and smoked paprika to the eggs), mushroom omelet, or boiled or poached eggs. At the weekend you may want to have a more leisurely breakfast and try something more indulgent. Or you may not, itʼs up to you. Lunches All these lunches are easy to prepare the night before and then take to work cold the next day. Most of the recipes for dinner are still pretty tasty cold the following day. Your biggest challenge will be resisting finishing the lot at dinner! As well as the recipes listed in these meal planners there are loads of other simple and clean options that require minimal preparation. 1) Mixed bean salad (combine a tin of organic mixed beans with some olive oil, white wine vinegar, chopped tomatoes, cucumber, olives and coriander) 2) Hard boiled eggs with quinoa and baby spinach 3) Grilled fish with salad (grill or flash fry some fish like tuna with some oil, chili and garlic the night before then chuck it in with some green leaves in the morning) You get the picture. Youʼre just moving away from the traditional idea that lunch = sandwiches. You can take a bit more time over your weekend lunches and experiment with some different dishes. Dinner All of these dinners can be ready in under an hour, many much quicker. When each of our three children were born, my mother-in-law did the most amazing thing ever and made up a load of meals for us to stick in our freezer. Itʼs amazing how much

3 you appreciate being able to eat good food and not have to prepare it from scratch when youʼre tired! Well you can be your own mother-in-law and save some time for yourself by making big batches up as if youʼre cooking for half a dozen people then freeze the other portions ready to whip out the following week. It only takes slightly longer to prepare the extra ingredients but youʼll thank yourself when you effectively get a couple of nights off cooking later on down the line. Itʼs also good practice cooking with bigger quantities for when youʼre putting on clean dinner parties for all your friends! Get some good quality Click ʻnʼ Lock boxes you can portion up and label with the date then stick ʻem in the freezer. Most of these dinner recipes should be served with mountains of vegetables. My go-to options are things like broccoli, pak choi, green beans and spinach. For salads Iʼd usually go for a mix of leaves with loads of cucumber, tomato, peppers and celery and then chuck in a load of other goodies like chopped walnuts, olives, pumpkin seeds. My Italian aunt always says never put a naked salad on the table. In other words always make sure itʼs dressed and my favourite (and hers) way to do this is with good quality olive oil, lemon juice and salt and pepper. Iʼm working on the assumption that you have a little more time at the weekend and can spend a little longer preparing and experimenting with different dishes. I find people need a little less guidance at the weekend because our routines are all so different but here are a few ideas just to help keep you on the straight and narrow. New Ingredients Eating clean can sometimes mean becoming familiar with new foods. This is all part of the fun as you discover new tastes and food combinations and (re)discover a new enjoyment for cooking. Here are six ingredients you should become familiar with. 1) Coconut oil. Get this from health food shops or online. Itʼs a white solid room temperature and you should expect to pay about a tenner for a 400g jar. You can use this for frying, smoothies or even just eating off the spoon. Itʼs incredibly healthy and much better for cooking with than olive oil (save that for salads) Get your coconut oil online or in health food shops. 2) Quinoa. This stuff is a good go-to grain instead of pasta, couscous or potatoes. Itʼs not actually a grain and although it is still technically a starchy carbohydrate itʼs still pretty healthy. 3) Coconut milk / cream. Healthy for the same reasons as coconut oil and used in loads of the curry recipes. Also pretty tasty in smoothies.

4 4) Herbs and spices. Ok so youʼre probably familiar with most of these, but you may need to start increasing your use of them. Many herbs and spices (especially cinnamon!) have healthy properties so liberal use is recommended. 5) Almond butter. The good stuff is literally just pulverised almonds. It might have a layer of oil on the top as well - mix this in before using it. Get your almond butter online or in health food shops. 6) Goats cheese. Dairy cheeses are out but goats cheese is a good alternative. Best used sparingly but great in things like omelets and frittatas. 7) Tamari sauce. This is soy sauce but without the wheat or other nasties you often find in regular soy sauce. Great for use in Asian dishes but I also like sticking a bit in with some steamed veg alongside olive oil and pepper (donʼt need any salt if youʼre using Tamari). A note on organic Organic food is nearly always better for you than non-organic, but donʼt feel like you have to go completely organic to eat clean. Where possible try to get organic meat, eggs, veggies and fruit then see where else you can make organic switches. It is more expensive and often harder to source, but you donʼt get the same issues with chemicals and other nasties (growth hormones, antibiotics etc.) Shopping lists Before going shopping, have a look at the recipes and decide which ones you want to make extra portions of then adjust the quantities accordingly. The meal plan shopping lists are for Monday to Friday and donʼt include your weekend meals. Some of the recipes require stock items so if youʼre not holding all the recommended stock ingredients make sure you check recipes for individual extras you may need. Quantities will also depend on how many people you are catering for at each meal. Also donʼt forget to factor in the unpredictability of family members. If youʼve made just enough granola for yourself but then your kids come along and finish it off you could find yourself without enough for the next morning. Donʼt risk this happening to you: hide the good stuff. Being prepared is a key element of making this work. To begin with everything will be new and youʼll need to make quite a few changes to your normal routine. But once youʼve done it for three or four weeks it will become a lot easier as this now becomes your routine and you replace your old habits with your new ones.

5 When youʼve decided which meals you want to eat for the week itʼs time to hit the shops. I prefer doing an online shop once a week then topping up with veggies once or twice. Hereʼs a shopping list of store room basics. Get a load of these in from the start and then you can just get the extra ingredients for the meals youʼre going to be creating for the week. Stock items Coconut oil Anchovies Shredded coconut Sun dried tomatoes Olive oil Capers Smoked paprika Jar of olives Sesame oil Basmati rice Garam masala Almond butter Tamari sauce Sea salt with seaweed Walnuts Gluten free oats Coconut milk Pepper Almonds Almond milk (no added sugar) Cider vinegar Dijon mustard Flaked almonds Pumpkin seeds White wine vinegar Cinnamon Ground almonds Turmeric Butterbeans Cayenne pepper Flax seed (linseed) Curry powder Mixed beans Crushed chilies Pinenuts Vanilla pods Green lentils Coriander seeds Cashews Ground ginger Tinned tuna in spring water Cumin seeds Mixed nuts Fresh ginger Tinned tomatoes Fennel seeds Sunflower seeds Tahini (sesame seed paste, if you want to make your own hummus) Tomato purée Oregano Frozen berries Herbal teas (I recommend Tea Pigs or Pukka) Chickpeas Saffron Manuka honey Garlic bulb Cacao Quinoa

6 Example Meal Planner One Day Breakfast Lunch Dinner Monday Cashew granola Last nightʼs leftover chicken and prawns with salad Asian rice and vegetable stir fry Tuesday Scrambled eggs, smoked salmon and spinach Goats cheese and asparagus frittata Chicken pizza Wednesday Banana omelette Lettuce wraps Fat loss fishcakes with salad Thursday Cashew granola Prawn, mango and avocado salad Friday Banana smoothie Last nightʼs leftover spicy pork with salad and butterbeans Spicy pork with sweet potato mash and pak choi Chicken skewers and hummus Saturday Asparagus eggy soldiers Chicken caesar salad Moroccan meatballs Sunday Huevos Rancheros Coriander spiced veg soup Sticky chicken surf and turf Shopping list for meal planner one Butter x1 block Gluten free breadcrumbs Green beans x100g Spinach x2 bags Eggs x12 Pork loin medallions x10-12 Mange tout x100g Asparagus x1 bunch Smoked salmon x300g Chicken breasts x2 Broccoli x2 heads Iceberg lettuce x1 Goats cheese x2 rounds Spring onions x1 bunch Pak choi x2 heads Cucumber x2 Turkey breasts x2 Avocado x1 Sweet potatoes x3 Bag of watercress and spinach x1 bag Hummus Onions x2 Red chili Red pepper x1 Prawns x1 bag Bananas x1 bunch Chives Yellow pepper x1 Trout 1 fillet Mango x1 Rosemary x1 bunch Lemons x3 Limes x2

7 Example Meal Planner Two Day Breakfast Lunch Dinner Monday Homemade muesli Last nightʼs leftover monkfish skewers with salad Tuesday Mushroom omelette* Spicy lentil pate with crudites Wednesday Homemade muesli Lettuce and tuna hotboats Chickpea broth Chicken and king prawn spinach curry Prawn, fennel and tomato ragout Thursday Courgette pancakes Zingy tuna steaks Pesto Turkey burgers Friday Berry and spinach smoothie Last nightʼs leftover turkey burgers with salad and butterbeans Guilt free shepherds pie Saturday Special breakfast eggs Sweet potato mess Chili con carne with guacamole Sunday Kedgeree Pureed broccoli soup Monkfish and lemon skewers Shopping list for meal planner two Eggs x12+ Goats cheese x1 round Cos lettuce Cherry tomatoes x1 punnet Courgette x2 Celery x1 Red chili x1 Sweet potatoes x5 Spring onions x1 bunch Red pepper x1 Green chili x1 Mushrooms x1 punnet Tuna steak x2 Yellow pepper x1 Avocado Flat mushrooms x2 Vegetable stock (no nasties, check the label or make your own) Basil x2 bunch Tomatoes x6 Strawberries x100g Chicken breasts x3 Lemons x2 Parsely x1 bunch Blackberries x100g Prawns x300g Red onion x1 Mint x1 bunch Frozen spinach x1 bag Turkey mince x800g Broccoli x2 heads Tarragon x1 bunch Fresh spinach x1 bag Wheat free gravy (order online - see recipe) Pak choi x2 heads Fennel bulb x1 Onions x2 Carrots x3

8 Example Meal Planner Three Day Breakfast Lunch Dinner Monday Granola Last nightʼs leftover crab cakes with salad Butternut squash and goats cheese Tuesday Baked egg in avocado cup Chicken kebabs Coconut chicken Wednesday Almond pancakes Chicken wraps with yoghurt pesto dressing Thursday Granola Mixed green avocado and smoked salmon salad Thai green turkey burgers Chili chicken with chickpea mash Friday Caramelized banana and date porridge Last nightʼs leftover chili chicken with salad and butterbeans Big bad burgers Saturday Baked salmon and asparagus frittata Hot potato Oven baked seabass with chili sweet potato mash Sunday Bang for your buck Breakfast Thai chicken curry soup Crab and cauli cakes Shopping list for meal planner three Eggs x12+ Cauliflower x1 head Spinach x1 bag Chicken breast x10 Lean minced beef x500g Red onion x2 Watercress x1 bag Plain yoghurt x1 tub Blueberries x1 punnet White onion x1 Limes x2 Smoked salmon x200g Avocados x2 Mango x1 Butternut squash x1 Goats cheese x1 round Red pepper x1 Cherry tomatoes x1 punnet Harissa paste x1 pot Yellow pepper x1 Romaine lettuce x1 head Sprouting purple broccoli x1 punnet Fresh coriander x2 bunches Turkey mince x600g Green pepper x1 Fresh oregano x1 bunch Green chilies x1 pack Green beans x200g Courgette x1 Kaffir lime leaves