The 6 Pack Chef: Easy to Cook, Delicious Recipes to Get Shredded and Reveal Your Abs (2 page)

The recipes in this book are under the titles of Breakfast, Lunch and Dinner but by no means does this mean they should only be eaten at this time. I simply put them under these headings as a guideline. Feel free to switch it up however you like.

Every recipe is specifically designed to aid you in getting shredded and revealing your abs. The combination of foods and the serving size make each recipe perfect for those looking to lose fat without jeopardizing muscle.

Before you dive into the recipes I want to mention a few things.

• If a recipe does not tell you what to serve the food with just check out the “Sides Recipes” section and choose one of those.
  

• Your post workout meal is the most important meal and I would always ensure it has a form of carbohydrates in it. If the recipe you choose doesn’t have carbs, go check out the “Sides Recipes” again and throw in a carb choice.
  

• The smoothie section calls for specific flavours of protein powder to be used, however if you have a different flavoured protein powder, don’t let this stop you. Just throw it in and the taste will still be amazing.
  

• If your body tells you it needs more food add either an extra portion of carbs to one meal a day (post workout is best) or increase the amount of greens you eat. Common signs that your body needs more are: loss of muscle, huge loss of energy (not just being slightly tired) and hunger headaches (very uncommon).
   
  
• To avoid forgetting what foods to eat and avoid, download your free “6 Pack Grocery List.” It will make shopping effortless and ensure you only buy foods that help rather than hinder your 6 pack goals.
  Click here to access it now.
  

Ingredients

Spinach, 1 pressed cup

Smoked mackerel fillet

4 eggs

1 tablespoon extra-virgin olive oil

Ground pepper, to taste

Directions

Heat broiler/grill.

Place a pan over a medium heat and add oil.

Tear or cut spinach into pieces and add to pan and cook for 1 minute, or until spinach is wilted.

Flake the mackerel fillet into the pan and heat for 1-2 minutes.

In a bowl whisk together the eggs and some pepper. Add the spinach and mackerel and mix well.

Pour mixture into the pan from previous step and cook at a low-medium heat for 5-6 minutes. The middle should still be runny but the edges should be browning.

Once this stage is reached place the full pan under the grill/broiler and cook for 1-2 minutes.

Ingredients

2 eggs

2 fillets of smoked kippers

1.5 cups of spinach, pressed

1 slice of toast, whole-wheat, gluten-free, rye or multigrain

1 tablespoon extra-virgin olive oil

Black pepper to taste

Cayenne pepper to taste

Directions

In a pot add water and bring close to the boil.

Turn the heat down and swirl the water with a fork. Carefully add the eggs to the swirling water and let poach for 2-3 minutes.

Spoon out the poached eggs and set aside carefully.

Place a pan over a medium heat and add the oil.

Add the kippers and spinach, cook for 2 minutes. As they are cooking toast your bread.

Once the bread is toasted layer it with the spinach and kippers before setting the poached egg atop.

Sprinkle with black pepper and cayenne pepper to taste.

Ingredients

3 eggs

Medium or Hot Salsa

Ground paprika, to taste

1 tablespoon extra-virgin olive oil

½ cup spinach, pressed

Ground pepper, to taste

Directions

Place a pan over a medium heat and add the olive oil.

Whist the oil heats whisk the eggs, pepper and paprika in a bowl.

Pour the egg into the pan and leave to cook for 2-3 minutes.

Once the egg begins to set in the middle add the spinach to one half of the omelette.

Add the salsa on top of the spinach and fold the empty half of the omelette onto the filling.

Let cook for a further 2-3 minutes.

Ingredients

¾ cup of oatmeal, quick cook oats are easiest

1 tablespoon peanut butter, natural

1 scoop of chocolate protein powder

Directions

Add the oatmeal to a bowl and cover with water.

Microwave until oats are ready, stirring once or twice during cooking.

Add the peanut butter, protein powder and an additional 2 tablespoons of water. Stir well until fully mixed.

If needed microwave for a further 15-20 seconds.

Ingredients

2 large tomatoes, chopped

1 tablespoon of butter, unsalted

Chorizo sausage, from a sausage cut 4 round slices

½ teaspoon Hot pepper flakes

1 slice toast, whole-wheat, rye, multigrain or gluten-free

Directions

In a bowl mix together the sausage, pepper, chopped tomatoes. Toss well

Start toasting your bread.

Microwave the sausage and tomato mixture for 1 minute

Remove from microwave and add butter. Toss well.

Spoon the mixture onto the toast.

Ingredients

1 cup granola

½ cup mixed fruit

2 tablespoons honey

2 tablespoons fat free yoghurt

Directions

Cook the granola according to the package instructions, or eat cold

Add the mixed fruit and honey. Stir well.

Spoon the yoghurt over the top.

Ingredients

2 eggs, whisked

2 large tomatoes, chopped

1 red onion, sliced

1 jalapeno pepper, sliced

1 teaspoon minced garlic, or finely chopped

1 Wholemeal tortilla

1 tablespoon extra-virgin olive oil

2 tablespoons hot salsa

Cheese, cheddar

Directions

Place a pan over a medium heat and add the oil.

Once heated throw in the onion, garlic and pepper. Cook for 2-3 minutes.

Add the whisked eggs and scramble until almost cooked.

Add the tomatoes and hot salsa. Cook for a further 1-2 minutes.

Take off the heat and sprinkle the cheese over the top. Fold once.

Spoon into your tortilla and wrap up into a burrito.

Ingredients

1 Avocado

1 teaspoon extra-virgin olive oil

Ground cayenne pepper, to taste

Directions

Preheat oven to 350F

Half avocado and remove the stone.

Slice the underside of each avocado to create a flat surface.

Rest avocado on baking tray, the hole from stone should be visible.

Drizzle oil over the avocado halves and sprinkle with cayenne.

Bake for 10-15 minutes.

Ingredients

½ cup quick oats

½ cup cottage cheese, use low-fat

3 eggs, whites only

3 tablespoons protein powder, banana flavour is delicious as is chocolate.

Handful of blueberries

2 teaspoons maple syrup

1 tablespoon extra-virgin olive oil

Directions

In a food processor or using hand blender mix together the oats, cheese, egg whites and protein powder until it resembles a pancake batter. If it becomes too thick, add water 1 tablespoon at a time.

Heat the oil in a pan over a medium heat.

Pour in the batter and let it cook for around 3 minutes per side.

Remove from pan and serve with blueberries and maple syrup (both are optional)

Ingredients

¾ cup of cottage cheese, low fat

1 scoop chocolate protein powder

½ cup mixed fruit

1 tablespoon honey

Directions

Combine all ingredients in a bowl and mix well.

Ingredients

3 eggs, whisked

½ tin of kidney beans, drained

1 large chopped tomato

Ground cayenne pepper, to taste

Ground paprika, to taste

1 tablespoon extra-virgin olive oil

1 tablespoon hot salsa, optional

Directions

Place a pot over a medium heat and add the kidney beans, chopped tomato, paprika and cayenne. Mix well and warm through.

Place a pan over a medium heat and add the oil.

Add the eggs to the pan and begin to scramble. After 1 minute of cooking add the contents of the pot and toss well cook for 1 minute.

The eggs should be close to finished now so turn off the heat and add the salsa. Mix well.

Leave off the heat for a minute to finish cooking the eggs.

Ingredients

6 eggs

6 slices bacon

Sea salt, to taste

Ground pepper, to taste

Directions

Preheat your oven to 350F.

Take a muffin pan and line the muffin holes with bacon. Press the meat around the sides of the hole but not across the bottom.

Add one cracked egg into each hole and add salt and pepper.

Bake in oven for 18 minutes. The bacon should be crispy and the egg should be set.

They will pop right out of the tin.

Ingredients

3 eggs, whisked

3 rashers of bacon

1 avocado, stoned removed, skinned and chopped into chunks. You will only be using half.

½ red onion, finely chopped

Cilantro, finely chopped, around 1 teaspoon worth

Hot sauce, to taste

Directions

Cook bacon under the grill/broiler or in a pan.

As bacon cooks take your avocado chunks and add to a bowl. Mash the avocado slightly with a fork.

Add the onion and cilantro to the bowl and mix well.

Once bacon is cooked cut it up and throw it in the bowl as well. Mix again.

In a greased pan over a medium heat add the eggs and leave to cook for 2 minutes.

Once the omelette begins to form and the middle isn’t runny anymore scoop the avocado mixture onto one half of the omelette.

Fold the empty half over the avocado mix to complete the omelette.

Cook until ready.

Ingredients

½ cup of black beans

2 eggs

1 tablespoon extra-virgin olive oil

2 tablespoons grated reduced fat cheddar

¼ cup of medium/hot salsa

Directions

Place a pan over a medium heat and add the oil.

Add the black beans and salsa once the oil has been heated and stir well.

Cook for 3 minutes stirring frequently.

Move the black beans and salsa to one side of the pan, clearing a space for the eggs.

Crack the two eggs in the pan and fry until cooked sunny side up.

Sprinkle the cheese over the black beans.

Serve with the eggs laid over the black bean and salsa mixture.