DIET PLATFORM Weeks 1-4 The Waz 4 Week Lean & Sculpt Body Programme Part II

Example of Recipe Plans
TURKEY & EGG WHITE WRAP
By Natalie Ellis
Nutritional Values
Breakdown for 1
Wrap Serving
Cooking Time: 10 minutes
Total Time: 10 minutes
Ingredients:
1 Small wrap (I recommend; weight watchers)
2 tablespoons of reduce sugar and salt sauce of your choice (optional)
4 Turkey Rashers (I recommend; Mattessons)
2 egg whites or 4 tablespoons of “two chicks” egg whites
1 tablespoon of skimmed milk
A pinch of freshly ground black pepper
Calories : 239
Fat: 2.8g
Carbohydrate: 20.7g
Protein: 33.3g
Preparation:
Open the wrap, and spread your reduced sugar and salt sauce onto the
wrap.
Coat a small nonstick frying pan with a low calorie cooking spray, such
as “FRY light” (which is 1 Cal per spray).
Heat the Pan on medium to low heat.
Then add your turkey rashers, turning them after around 2 minutes
(cook the turkey rashers around 2-3 minutes on each side)
Please note: The turkey rashers can also be cooked on a George
Forman grill. Simply add them to the grill and close. Turning the turkey
rashers after 2 minutes. Total cooking time 3-4 minutes.
Once cooked, place the turkey rashers on a side plate and keep warm
.Now begin to make your egg whites by combining the egg whites, milk
and black pepper in a small bowl.
Then coat a small nonstick frying pan with a low calorie cooking spray,
such as “FRY light” (which is 1 Cal per spray).
Heat the Pan on medium to low heat.
Now pour the egg white mixture into the pan allow the egg whites to
set around the edges of pan. This will be literally a few seconds.
When the edges set in the pan, lift them gently with a spatula and tip
the pan to allow the remaining liquid underneath.
When the egg whites are set, serve them on top of the wrap.
Now add your cooked turkey rashers on top of the egg, roll it all up
tight, cutting the wrap in half
Serve warm and enjoy.
All Recipes in the Platform are from the
forthcoming cook book “HighVoltBody Lean &
Sculpt Cook Book”
by Natalie Ellis