21 High Protein

Recipe Book

fullyoptimizedmale.com
www.fitterbodies.co.uk
MEDICAL DISCLAIMER
Always consult your medical practitioner, registered dietician or nutritionist before
making any significant changes to your diet – particularly if you are an adolescent,
pregnant, breastfeeding or have or develop a medical condition.

Whilst our recipes can help most people lose weight as part of a calorie controlled diet
and active lifestyle, they have not been specifically designed for you and individual
results will vary.

Where calorie and macronutrient information is provided, it is calculated using

common databases. Exact values will vary, however, and so the values will only be
approximations for your finished dish.

© Copyright 2022 Optimized Army and its licensors

All rights reserved.

No part of this book may be reproduced, stored in a
retrieval system or transmitted in any form or means
whatsoever without the prior consent and written
permission of the copyright holder(s).
CONTENTS

Drinks Lunch
Cherry chocolate smoothie 1 Mediterranean sardines 12
Pineapple & ginger zinger 2 Chicken & lentil salad 13
Tropical fruit & nut smoothie 3 Thai satay rice bowl 14
Prawn & quinoa bowl 15
Snacks & treats
Beef shawarma 16
Chocolate coconut bars 4
Berry parfait 5 Dinner
Fruity frozen yoghurt 6 White fish tagine 17
Sun-dried tomato stuffed
Breakfast chicken 18
Blackberry & apple Teriyaki chicken 19
smoothie bowl 7
Salmon curry 20
Tropical chia breakfast 8
Slow cooked lamb 21
Feta veggie shakshuka 9
Chocolate orange porridge 10
Veggie omelette 11
HELLO
Welcome to the 21 High Protein Recipe Book.This book will be your
bible over the coming weeks! In case you didn’t know, nutrition will
count for about 80% of your results. That’s right 80%! There is an
important lesson to be learned from the story below...

You see I used to have a client, let’s call her Lisa. Now Lisa trained very hard and never
missed a training session and so with all this effort and dedication to her training she
thought that the scales and the measuring tape would really be moving in the right
direction at her weights and measurement day.

I will never forget the look on her face when she found out that she lost only 1lb and
half an inch from her waist. She was disappointed and so was I.

“You have read the information on the importance of nutrition and you have been
using the recipe book I gave you?” I asked. It turned out she never read it because she
thought she already knew about nutrition and that her personal trainer wasn’t going
to know more than she did.

Sometimes we learn the hard way! I’m pleased to say that once Lisa had become
fully aware of the importance of nutrition for fat loss, we were able to make some
important changes. 28 days later she was 14lbs down and almost 2 dress sizes
smaller.

As the saying goes, “When the student is ready, the teacher will appear.”

And you are ready! That’s why you are reading this!

FULLYOPTIMIZEDMALE.COM PG 1
PRINCIPLES OF NUTRITION
Below I have included the key principles that work for nutrition for
health and fat loss.

If anything you read, see or hear deviates from any of the six principles below,
chances are you can dismiss it immediately as a short term fad diet. This is a way of
eating that will enable you to achieve both fast and permanent results in a way that
is 100% sustainable. You see this change has to be permanent so it has to be both
straightforward and above all enjoyable. The good news is that my recipe book will
show you how quick, easy and tasty eating this way is.

Follow these principles

and you will get results...
n (calorie deficit)
1. Eating fewer calories than you bur
because they are rich in
2. Eat more vegetables and fruits
amins and minerals)
antioxidants and micro-nutrients (vit
maintenance of lean tissue,
3. Eat plenty of protein for repair and
satisfies the appetite more
and to keep you feeling full (protein
than any other macronutrient)
fish, nuts, avocados, coconut
4. Eat enough healthy fats from oily
ential part of a balanced
and olive oils (healthy fats are an ess
diet)
detoxify the body, keeping the
5. Drink plenty of water to naturally
ction properly (green and
brain and body hydrated so it can fun
er intake)
herbal teas count towards this wat
l sweeteners and
6. Limit processed foods and artificia
preservatives
nce the benefits that my
Now go and learn, cook, and experie
recipes have to offer – enjoy!

FULLYOPTIMIZEDMALE.COM PG 2
GET IN TOUCH
Daniel Kelly

E-mail: [email protected]

www.optimizedarmy.com

https://www.facebook.com/danielkelly01

https://www.instagram.com/danielkelly150

https://twitter.com/danielkelly150

If you’re a busy, high-performing man who wants to lose

5-10 lbs in the next month, more energy, and better
quality sleep, then I invite you to check out my free
Fully Optimized Male Masterclass below

LEARN MORE ABOUT THE MASTERCLASS

FULLYOPTIMIZEDMALE.COM PG 3
 Cherry chocolate
smoothie
200ml unsweetened almond milk Place all of the ingredients in a blender and
120g fresh or frozen pitted sweet blend well until creamy. Serve.
cherries
Consume immediately.
40g frozen banana
25g chocolate flavour whey or rice
protein powder (optional)
1 tsp cocoa powder
1 tsp cocoa nibs
1 tsp flaxseed

SERVES 1

SCAN TO MYFITNESSPAL

PER SERVING:
282 Calories
35g Carbs
22g Protein
6g Fat

FULLYOPTIMIZEDMALE.COM 1
 Pineapple &
ginger zinger
120g fresh or frozen pineapple Place all of the ingredients in a blender and
or mango, chopped blend well until creamy. Serve.
1/2 tsp ground turmeric
Consume immediately.
1 tsp coconut oil, melted
a handful of lettuce leaves
250ml unsweetened almond milk
25g vanilla flavour whey or rice
protein powder
5g fresh ginger, peeled (or use 1/2 tsp
ground ginger)
1 tsp chia seeds

SERVES 1

SCAN TO MYFITNESSPAL

PER SERVING:
282 Calories
25g Carbs
23g Protein
10g Fat

FULLYOPTIMIZEDMALE.COM 2
 Tropical fruit
& nut smoothie
200ml unsweetened almond milk Place all of the ingredients in a blender and
50g fresh or frozen pineapple or blend well until creamy. Serve.
mango
Consume immediately.
50g frozen banana
1/2 tsp ground turmeric
5g oats (use gluten free if preferred)
25g vanilla flavour whey or rice
protein powder
5 brazil nuts

SERVES 1

SCAN TO MYFITNESSPAL

PER SERVING:
294 Calories
25g Carbs
26g Protein
10g Fat

FULLYOPTIMIZEDMALE.COM 3
 Chocolate
coconut bars
2 tbsps unsweetened almond milk Place the almond milk, cocoa powder and
1 tsp cocoa powder protein powder in a bowl. Stir well until
combined.
25g chocolate flavour whey or rice
protein powder Add the remaining ingredients, except for
35g crunchy peanut butter or the desiccated coconut and stir well. Add a
drop more milk if the mixture is too dry,
almond butter
or more oats if the mixture is too sticky.
25g oats (use gluten free if
preferred) Sprinkle the desiccated coconut onto a plate.
15g raisins or sultanas
Form the mixture into a long rectangular bar
10g dark chocolate chips (minimum and roll it in the coconut.
70% cocoa)
Cut into 3 bars. Freeze for 30 minutes or until
10g roasted peanuts or cashews
firm. Serve.
4 tsps desiccated coconut
Store any leftovers in an airtight container and
freeze for up to 2 weeks.
MAKES 3 BARS

SCAN TO MYFITNESSPAL

PER BAR:
234 Calories
15g Carbs
12g Protein
14g Fat

FULLYOPTIMIZEDMALE.COM 4
 Berry parfait
40g fresh raspberries
40g fresh blueberries
120g Greek yoghurt (use dairy free if Preheat oven to 180˚C/350˚F. Line a baking
tray with baking paper.
preferred)
25g vanilla flavour whey or rice In a small bowl, combine the oats, pecans
protein powder and maple syrup. Spread the mixture onto
the baking paper. Bake for 10 minutes. Leave
for the granola: to cool on the tray.
60g oats (use gluten free if
In a small bowl, mix the protein powder and
preferred)
yoghurt.
25g pecans, crushed
1 tbsp maple syrup Spoon a layer of the granola into the base of
2 sundae glasses. Add a layer of yoghurt.
Add another layer of granola to each glass,
SERVES 2 followed by a layer of berries, then the
remaining yoghurt.

Top with the remaining berries and granola.

Serve.

Store any leftover granola in an airtight

container for up to 2 weeks. Store any leftover
yoghurt in an airtight container and refrigerate
for up to 2 days.

SCAN TO MYFITNESSPAL

PER SERVING:
337 Calories
34g Carbs
21g Protein
13g Fat

FULLYOPTIMIZEDMALE.COM 5
 Fruity frozen
yoghurt
250g Greek yoghurt (use dairy
Place all of the ingredients in a food
free if preferred) processor. Blend well until smooth. Pause
30g vanilla flavour whey or rice the blender and scrape down the sides and
blades during blending, if required.
protein powder
a pinch of sea salt Divide the mixture between two serving
120g frozen mango, pineapple or peach bowls. Top with the freeze-dried fruit (if
using).
(or a mixture or each)
for the topping: Consume immediately or freeze on same day.
a sprinkle of freeze-dried pineapple or If freezing, allow 20 minutes before serving, to
thaw.
raspberries (optional)

SERVES 2

SCAN TO MYFITNESSPAL

PER SERVING:
219 Calories
16g Carbs
23g Protein
7g Fat

FULLYOPTIMIZEDMALE.COM 6
 Blackberry & apple
smoothie bowl
for the smoothie bowl: Place all of the smoothie bowl ingredients
150g frozen banana in a blender jug and blend well. Pause and
150g frozen blackberries scrape down the sides of the blender jug, if
required, then blend again.
1 small sweet apple, core removed
Add more almond milk if the mixture is too
40g vanilla flavour whey or rice
thick.
protein powder
Transfer to two serving bowls and add the
120g Greek yoghurt (use dairy free if toppings. Serve.
preferred)
Cover any leftovers and refrigerate for up to 24
2 tbsps cold water or unsweetened hours.
almond milk
for the topping:
10g frozen blackberries
5g pistachios
2 tsps pumpkin or sunflower seeds
1/2 tsp desiccated or shredded
coconut (optional)

SERVES 2

SCAN TO MYFITNESSPAL

PER SERVING:
337 Calories
37g Carbs
27g Protein
9g Fat

FULLYOPTIMIZEDMALE.COM 7
 Tropical chia
breakfast
50ml unsweetened coconut milk Place the ingredients into a sealable
120g Greek yoghurt (use dairy free if container. Stir well until smooth.
preferred) Cover and refrigerate for 1 hour.
20g chia seeds Stir well. If the mixture is too thick, add a
1-2 tsps fresh lime juice (optional) splash of long life coconut milk or almond
15g vanilla flavour whey or rice milk.
protein powder (or substitute with 1 Transfer to a serving bowl or dessert glass.
tsp maple syrup) Add the toppings and serve.
for the toppings: Cover any leftovers and refrigerate for up to 24
20g blueberries hours.
20g kiwi, chopped
a sprig of fresh mint (optional)

SERVES 1

SCAN TO MYFITNESSPAL

PER SERVING:
310 Calories
20g Carbs
26g Protein
14g Fat

FULLYOPTIMIZEDMALE.COM 8
 Feta veggie
shakshuka
1 tsps coconut oil or olive oil Preheat oven to 180˚C/350˚F.
3 small shallots, sliced
1 red or green bell-pepper, sliced Heat the oil in a large skillet or ovenproof
pan over a medium/low heat. Add the
2 garlic cloves, chopped shallots and bell-pepper. Fry for 5 minutes,
1 small red chilli pepper, chopped stirring occasionally.
(optional)
Add the garlic and chilli pepper (if using) and
600g tinned chopped tomatoes fry for 2 minutes. Add the chopped toma-
a handful of cherry tomatoes toes, cherry tomatoes and all of the dried
1/2 tsp ground black pepper spices. Simmer for 10 minutes,
stirring occasionally.
1/2 tsp sea salt
1/2 tsp cayenne pepper Stir in the spinach (if using).
1/2 tsp ground cumin
Make 4 wells in the sauce. Crack an egg into
1/2 tsp ground coriander each well. Crumble the feta over the sauce.
1/2 tsp paprika
Bake for 6-8 minutes, or until the eggs are
a small handful of spinach leaves
cooked to your liking.
(optional)
4 small eggs Consume immediately.
30g feta, crumbled

SERVES 2

SCAN TO MYFITNESSPAL

PER SERVING:
323 Calories
28g Carbs
19g Protein
15g Fat

FULLYOPTIMIZEDMALE.COM 9
 Chocolate
orange porridge
60g oats (use gluten free if Place the oats and milk in a saucepan over
preferred) a medium heat. Cook for 5 minutes, stirring
180ml unsweetened almond milk (or occasionally until thick and creamy. Add
more milk during cooking time, if required.
use milk of your choice)
1 tsp almond or hazelnut butter Remove the pan from the heat and allow to
stand for 3 minutes.
1 tsp cocoa powder
2-3 tsps orange zest, finely grated Stir in the nut butter, cocoa powder and 2
20g chocolate flavour whey or rice tsps orange zest. Add more to taste, if de-
sired.
protein powder
a sprinkle of cocoa nibs Add the protein powder and stir rapidly, until
5g hazelnuts or almonds, chopped smooth.
a few orange segments (optional)
Transfer to a bowl and top with a sprinkle of
orange zest. Add the cocoa nibs, chopped
SERVES 1 nuts and orange segments, if using. Serve.

Consume immediately.

SCAN TO MYFITNESSPAL

PER SERVING:
403 Calories
40g Carbs
27g Protein
15g Fat

FULLYOPTIMIZEDMALE.COM 10
 Veggie omelette
50ml unsweetened almond milk
2 eggs
Place the milk, eggs, salt, pepper, mixed
¼ tsp sea salt
herbs and garlic powder into a jug. Mix well.
¼ tsp ground black pepper
1 tsp dried mixed herbs Heat the oil in a frying pan over a medium
flame. Tilt the pan so that the oil covers the
1/2 tsp garlic powder
base.
2 tsps olive oil
1 tbsp fresh parsley, finely chopped Pour the mixture into the saucepan and tilt
gently so that the egg mixture covers the
50g cherry tomatoes, chopped base. Cook for 3 minutes.
15g Cheddar cheese, grated
60g white or red onion, chopped Add the parsley, tomatoes, cheese, onion,
bell-pepper and sweetcorn. Cook for 3-4
1/2 a red bell-pepper, chopped minutes, or until thoroughly cooked.
15g tinned sweetcorn, drained
Fold the omelette in half using a spatula.
Serve.
SERVES 1
Store any leftovers in an airtight container and
refrigerate for up to 2 days.

SCAN TO MYFITNESSPAL

PER SERVING:
341 Calories
11g Carbs
18g Protein
25g Fat

FULLYOPTIMIZEDMALE.COM 11
 Mediterranean
sardines
1 tsp olive oil Heat the oil in a frying pan over a medium
30g white or red onion, sliced or flame. Add the onion, bell-pepper, tomato,
chopped Worcestershire sauce and vinegar. Stir well.

1/2 a red bell-pepper, sliced or Cook for 3 minutes, stirring occasionally until
chopped the onions are soft.
1 salad tomato, chopped
Add the sardines and cook for 3 minutes.
1 tsp Worcestershire sauce
1 tsp malt vinegar Place the radishes, cucumber, carrot, and
fresh herbs in a bowl and stir well.
120g tinned sardines, drained
a few radishes, sliced Transfer to a serving bowl. Top with the
a handful of cucumber, sliced sardines and cooked vegetables.
a handful of carrot, grated
Squeeze over the lemon juice and serve.
a sprinkle of fresh parsley, chopped
a sprinkle of fresh coriander, chopped Store any leftovers in an airtight container and
refrigerate for up to 24 hours.
2 tsps fresh lemon juice

SERVES 1

SCAN TO MYFITNESSPAL

PER SERVING:
281 Calories
18g Carbs
23g Protein
13g Fat

FULLYOPTIMIZEDMALE.COM 12
 Chicken & lentil salad
150g chicken breast
2 tsps olive oil
3/4 tsp dried mixed herbs Place the chicken breast between two
pieces of baking paper. Using a rolling pin,
100g tinned lentils, rinsed and drained bash to around 2cm thickness.
a handful of mangetout or sugar snap
Transfer to a bowl and top with the oil and
peas mixed herbs. Stir well to coat.
30g mixed lettuce leaves Place a frying pan or griddle over a medium
5 fresh mint leaves flame. Add the chicken and fry for 5-6
minutes on each side or until cooked
for the dressing:
through. Rest on a plate for 5 minutes,
juice of 1/2 a lemon then slice.
2 tsps extra virgin olive oil Mix the dressing ingredients in a large bowl.
a pinch of sea salt and ground
Add the lentils, mangetout, salad leaves and
black pepper fresh mint. Gently mix together.
Serve the salad topped with the chicken.
SERVES 1
Store any leftovers in an airtight container and
refrigerate for up to 2 days.

SCAN TO MYFITNESSPAL

PER SERVING:
433 Calories
18g Carbs
43g Protein
21g Fat

FULLYOPTIMIZEDMALE.COM 13
 Thai satay
rice bowl
100g long grain or wild rice Place the rice in a saucepan of water. Bring
for the satay sauce: to a boil and stir briefly. Reduce heat and
1 tsp olive oil or coconut oil simmer gently until cooked. Refer to packet
instructions for cooking times. Drain well,
2 shallots, sliced cover with a lid and set aside.
1 garlic clove, finely chopped
While the rice is cooking, heat the oil in a
1 tsp ginger, finely chopped
saucepan over a medium flame. Add the
3 tsps Thai red curry paste shallots and fry for 2 minutes, stirring
220g chicken breast, finely sliced occasionally.
2 tsps soy sauce or tamari
Add the garlic and ginger. Stir well and fry for
25g peanut butter 1 minute, stirring continuously. Add the Thai
200ml chicken or vegetable stock curry paste and fry for 1 minute.
(made with one organic stock cube)
Add the remaining satay sauce ingredients.
140ml unsweetened coconut milk Bring the mixture to a boil, then reduce heat
juice of 1/2 a lime and simmer gently for 10 minutes.
to garnish:
Transfer the rice and satay sauce into 2
1/2 a red bell-pepper, thinly sliced serving bowls. Add the garnishes and serve.
2 spring onions, sliced
Store any leftover satay sauce in an airtight
1 red chilli pepper, sliced (optional)
container and refrigerate for up to 2 days or
a sprinkle of fresh coriander, freeze on same day.
finely chopped

SERVES 2 SCAN TO MYFITNESSPAL

PER SERVING:
587 Calories
61g Carbs
34g Protein
23g Fat

FULLYOPTIMIZEDMALE.COM 14
 Prawn &
quinoa bowl
30g quinoa, rinsed Place the quinoa, kidney beans and stock in
30g tinned kidney beans, rinsed and a saucepan over a high heat. Bring to a boil
drained then reduce heat and simmer for 20
minutes, or until the water has absorbed.
70ml vegetable stock (made with one
organic stock cube) Remove pan from the heat. Cover and set
aside for 10 minutes. Fluff the quinoa up
1 tsp English or Dijon mustard
with a fork.
1 tsp paprika
a small pinch of sea salt Place the mustard, paprika, salt, garlic,
lemon juice and black pepper in a bowl.
1 garlic clove, minced
Add the prawns and stir well.
juice of ½ a lemon
¼ tsp ground black pepper Heat the olive oil in a frying pan over a
medium flame. Add the prawns and cook for
80g fresh prawns
3 minutes, stirring occasionally. Remove pan
2 tsps olive oil from heat and set aside.
25g tinned sweetcorn, rinsed and
Mix the sweetcorn and onion in a small bowl.
drained
Place the yoghurt, half of the coriander and
20g red or white onion, chopped water in a jug and stir well.
15g Greek yoghurt (use dairy free
Place the avocado in a serving bowl.
if preferred)
Add the sweetcorn mixture, tomatoes,
2 tsps fresh coriander, chopped quinoa, and prawns in separate sections.
10ml cold water Add the dressing and garnish with the
remaining coriander.
50g avocado, sliced
25g cherry tomatoes, halved Store any leftovers in an airtight container and
refrigerate for up to 2 days.
SERVES 1
SCAN TO MYFITNESSPAL

PER SERVING:
453 Calories
42g Carbs
24g Protein
21g Fat

FULLYOPTIMIZEDMALE.COM 15
 Beef shawarma
350g fillet steaks
10ml olive oil or 10g butter
for the spice rub: Place the spice rub ingredients in a bowl and
stir well. Pour the mixture onto a plate. Add
1/2 tsp ground cumin the steaks and turn to coat in the spices.
1/2 tsp ground coriander
Melt the oil/butter in a heavy-based pan or
1/2 tsp paprika
skillet over a medium heat. Add the steak
1/4 tsp ground turmeric and cook for the following times:
1/4 tsp cayenne pepper
Rare – 2-4 minutes each side.
1/4 tsp ground cinnamon
Medium – 3-6 minutes each side.
1/4 tsp garlic powder Well done – 7-8 minutes each side.
a pinch of sea salt and ground
Slice the steaks and serve.
black pepper
Store any leftovers in an airtight container and
SERVES 2 refrigerate for up to 2 days.

Serving suggestion:
Serve with rice, salad and mixed pickles.

PER SERVING:
(Serving
SCAN TO MYFITNESSPAL

suggestions
not included)
285 Calories
1g Carbs
32g Protein
17g Fat

LUNCH
FULLYOPTIMIZEDMALE.COM 16
 White fish tagine
1 tbsp olive oil
100g white onion, chopped
2 garlic cloves, crushed Heat the oil in a tagine or large saucepan
over a medium flame. Add the onion and fry
2 tsps fresh ginger, chopped for 4 minutes, stirring occasionally until soft.
½ tsp dried red chilli flakes
Add the garlic and ginger and fry for 1
1 heaped tsp ground cumin minute, stirring.
1 heaped tsp ground coriander Add the chilli flakes, cumin, coriander,
2 heaped tsps Lebanese 7 spice or Lebanese 7 spice, lemon juice and tomato
dried mixed spice purée. Stir well and cook for 1 minute.

juice of ½ a lemon Add the water, bring to a boil and simmer

for 10 minutes. Add a drop more water if the
1½ tbsps tomato purée
mixture is too thick.
750ml cold water
Add the fish. Cover and simmer for 5
600g cod fillet, diced minutes.
25g almonds, chopped
Serve topped with almonds and garnished
a small bunch of fresh coriander, with coriander.
chopped Store any leftovers in an airtight container and
refrigerate for up to 3 days or freeze on same day.
SERVES 3

SCAN TO MYFITNESSPAL

PER SERVING:
262 Calories
10g Carbs
33g Protein
10g Fat

DINNER
FULLYOPTIMIZEDMALE.COM 17
 Sun-dried tomato
stuffed chicken
½ tbsp olive oil
Preheat oven to 180˚C/350˚F.
½ tbsp dried mixed herbs
1 tsp paprika Place the olive oil, mixed herbs, paprika,
garlic, parmesan, basil and sun-dried
1 garlic clove, minced
tomatoes in a large bowl. Blend well using
20g parmesan cheese, grated a stick blender.
a small handful fresh basil, chopped
Place the chicken onto a chopping board.
40g sun-dried tomatoes in oil, drained Carefully cut each chicken breast almost in
and chopped half, from one long side, and open out flat.
2 x 160g chicken breasts
Season the chicken with salt and pepper.
1 tsp sea salt
½ tsp ground black pepper Spoon the herb mixture over one half of each
40g green beans or thin asparagus chicken breast. Add the green beans and
mozzarella.
spears, trimmed
40g mozzarella cheese, sliced Close each chicken breast back up. Use
toothpicks to seal them shut. Bake for 25
minutes, or until golden. Serve.
SERVES 2
Store any leftovers in an airtight container and
refrigerate for up to 3 days.

SCAN TO MYFITNESSPAL

PER SERVING:
380 Calories
10g Carbs
49g Protein
16g Fat

FULLYOPTIMIZEDMALE.COM 18
 Teriyak i chicken
2 tbsps soy sauce or tamari
2 tbsps honey
Place the soy sauce, honey, garlic and salt in
2 garlic cloves, minced
a large bowl and stir well. Add the chicken
1/2 tsp sea salt breast and stir. Cover and refrigerate for 15
350g chicken breast, diced minutes.
2 tsps olive oil Heat the olive oil in a frying pan over a
80g white onion, chopped medium flame. Add the onion and fry for 5
minutes, stirring occasionally until soft.
1 tbsp cornflour or rice flour
Add the chicken and marinade. Cook for 5
1 tbsp malt vinegar
minutes, stirring frequently. Remove the
100ml cold water chicken from the pan and set aside.
1 tsp sesame oil Add the cornflour, vinegar and water to the
1 tsp sesame seeds pan. Increase the heat to medium/high and
stir for 30 seconds.

SERVES 2 Reduce heat to low. Add the cooked chicken

and sesame oil. Stir well and heat through
for 2 minutes.
Serve garnished with sesame seeds.
Store any leftovers in an airtight container and
refrigerate for up to 3 days or freeze on same day.

Serving suggestion:
Serve with steamed rice and vegetables.

SCAN TO MYFITNESSPAL

PER SERVING:
370 Calories
25g Carbs
45g Protein
10g Fat

FULLYOPTIMIZEDMALE.COM 19
 Salmon curry
2 tsps olive oil
1 small red onion, finely chopped
Heat the oil in a saucepan over a medium
2 tsps fresh ginger, finely chopped flame. Add the onion and fry gently for 5
4 garlic cloves, finely chopped minutes, stirring occasionally.
1 tsp dried red chilli flakes
Add the ginger and garlic and fry for 1
1 tbsp ground cumin minute, stirring frequently.
1 tbsp medium curry powder
Add the chilli flakes, cumin, curry powder,
1/2 tsp sea salt
salt and lemongrass. Stir well.
2 tbsps lemongrass paste (or use
2 finely chopped lemongrass sticks) Add the salmon and fry on each side for
3 minutes.
300g salmon fillets, skin removed
1 tbsp soy sauce or tamari Add the soy sauce, tomato purée and
1 tbsp tomato purée coconut milk. Stir gently, cover and cook for
5 minutes, or until the salmon is cooked.
150ml unsweetened coconut milk
5g fresh parsley, chopped Serve garnished with fresh parsley and
2 tsps fresh coriander, finely chopped coriander.

Store any leftovers in an airtight container and

SERVES 2 refrigerate for up to 3 days or freeze on same day.

SCAN TO MYFITNESSPAL

PER SERVING:
517 Calories
14g Carbs
41g Protein
33g Fat

DINNER
FULLYOPTIMIZEDMALE.COM 20
 Slow cooked lamb
2 tsps sea salt
1 tbsp paprika
Place the seasonings and tomato purée in a
1 tbsp ground cumin bowl and stir well.
1 tbsp cayenne pepper
½ tsp ground black pepper Heat the oil in a large saucepan over a
medium flame. Add the onions and fry for 4
1 tbsp tomato purée minutes, stirring frequently until soft.
1 tbsp olive oil
Add the garlic and fry for 1 minute, stirring
2 large white onions, chopped
frequently.
5 garlic cloves, finely chopped
1kg lamb leg, trimmed and diced Add the seasoning mixture to the saucepan
and stir continuously for 1 minute.
800ml lamb or vegetable stock (made
with one organic stock cube) Add the lamb and brown for 5 minutes,
800g tinned chopped tomatoes stirring frequently.
1 bay leaf
Stir in the stock, water, tomatoes, bay leaf
5 sprigs fresh thyme and thyme. Bring to a boil then reduce heat
1 tbsp fresh parsley, finely chopped and simmer for 2 hours, or until the lamb is
tender. Stir occasionally during cooking time.
Add more stock or water if required.
SERVES 4
Serve garnished with parsley.

Store any leftovers in an airtight container and

refrigerate for up to 3 days or freeze on same day.

SCAN TO MYFITNESSPAL

PER SERVING:
576 Calories
19g Carbs
53g Protein
32g Fat

FULLYOPTIMIZEDMALE.COM 21