FREE STARTER KIT BodyChange Recipes

BodyChange® Recipes
FREE STARTER KIT
Losing weight with
delicious food!
© 10 Week BodyChange® - It’s ChangeTime by John Cena
Breakfast
Fried Eggs
with Bacon
Ingredients
[approx. 2 portions]
___________________________________________________________________
4
4 slices
1.
Heat up a non-stick pan. Fry the bacon in the pan until crispy.
Take the bacon out of the pan and set aside.
2.
Crack the eggs into the pan. Fry 2-3 minutes until the whites
are cooked through.
3.
Place the fried eggs on a plate, put the bacon on top, season
lightly and serve immediately.
© 10 Week BodyChange® - It’s ChangeTime by John Cena
1
eggs
bacon
salt, pepper, chili pepper to
taste
Breakfast
Scrambled Eggs
with Ham and
Tomatoes
Ingredients
[approx. 2 portions]
__________________________________________________________
1.
Wash tomatoes and cut them into halves. Cube the ham.
2.
Rinse the chickpeas thoroughly under running water.
3.
Heat up the butter in a non-stick pan. Fry the scallions and
ham. Add the chickpeas.
4.
Beat the eggs in a mixing bowl. Add the tomatoes, season
with salt and pepper to taste, and pour in to the pan.
5.
Gently stir and turn the eggs until firm.
© 10 Week BodyChange® - It’s ChangeTime by John Cena
2
5
2 T
5
3.5 oz
½ cup
1T
eggs
chopped scallions
cherry tomatoes
smoked ham
chickpeas (canned)
butter
salt and black pepper to taste
Breakfast
Omelet with Beans
and Tomatoes
1.
Beat the eggs and season with salt and pepper to taste.
2.
Heat up butter or oil in a non-stick pan. Add the eggs.
3.
Rinse the beans thoroughly with water.
4.
Wash and quarter the cherry tomatoes. Cut up the chives in
small pieces.
5.
Add beans and tomatoes to the eggs.
6.
Garnish with a little Parmesan and some chives.
© 10 Week BodyChange® - It’s ChangeTime by John Cena
3
Ingredients
[approx. 2 portions]
___________________________________________________________________
5
1T
1 cup
4
eggs
butter or olive oil
kidney beans
(canned)
cherry tomatoes
diced chives,
pepper, salt to taste,
small amount of parmesan
Soups
&
Stews
Chili con
Carne
Ingredients
[approx. 2 portions]
___________________________________________________________________
1.
Heat 2 T of the olive oil in a pan and fry the ground.
2.
Chop onions, carrots, red pepper, chili pepper, garlic, and
tomatoes into small cubes.
3.
Heat the remaining 1 T of oil in a second pan and fry the
vegetables.
4.
Put the meat and the vegetables into a large pot.
5.
Rinse the beans under running water and add them to the
pot. Add tomato sauce and season to taste with mustard,
pepper and salt. Add the thyme.
© 10 Week BodyChange® - It’s ChangeTime by John Cena
4
3
7
1
2
1
1
1
2
1
1
1
T
oz
cup
cup
tsp
olive oil
ground beef
onion
carrots
red bell pepper
chili pepper
clove garlic
tomatoes
kidney beans
tomato sauce
mustard
pepper, salt and thyme to
taste
Meat
&
Fish
Steak
and Beans
Ingredients
[approx. 2 portions]
___________________________________________________________________
2
1 pinch
1 pinch
1.
Preheat the oven to 210°
2.
Sear the steaks in a hot frying pan for two minutes on both
sides. Once seared, wrap the steaks in aluminum foil and
bake in the oven for 5 minutes.
3.
Rinse the green beans. Bring a pot of water to a boil and
cook the beans until softened, about 5 to 6 minutes. Plunge
in cold water, remove and mix with melted butter. Season
with salt and pepper to taste.
4.
Season the steak with salt and pepper and serve with the
green beans on a warmed plate.
© 10 Week BodyChange® - It’s ChangeTime by John Cena
5
1 ¼ cups
1T
flank steaks, room
temperature
sea salt
ground black
pepper
green beans
butter, melted
Meat
&
Fish
Ingredients
[approx. 2 portions]
Shrimp and
Vegetables
___________________________________________________________________
1
½ lbs
2 tsp
1 cup
1.
Wash the broccoli, cut into small pieces and cook in boiling
water for five to eight minutes.
2.
Remove the tail from the shrimp, wash and pat dry. Heat 1 T
of oil in a pan and saute the shrimp.
3.
In a second pan, heat up 1 T of oil and saute the vegetables.
4.
Wash and quarter the tomatoes and add to the vegetable
pan.
5.
Add the broccoli, tomato sauce and shrimp to the vegetable
pan. Season to taste with salt and pepper.
© 10 Week BodyChange® - It’s ChangeTime by John Cena
6
4
¼ cup
head of broccoli
shrimp
olive oil
frozen mixed
vegetables
cherry tomatoes
tomato sauce
salt and pepper to taste
Salad
Tuna
Mix
Ingredients
[approx. 2 portions]
_________________________________________________________________
6
4
1 cup
1.
Boil the eggs for 9 minutes.
2.
Wash and dice the tomatoes.
3.
Rinse the chickpeas under running water, drain and set
aside. Drain the tuna.
4.
Wash the basil and chop finely.
5.
Peel and dice the eggs. Mix the tomatoes, capers, eggs, basil
leaves and the tuna. Sprinkle with olive oil, then add salt and
pepper.
© 10 Week BodyChange® - It’s ChangeTime by John Cena
2
7
1/3 cup
1T
eggs
tomatoes
chickpeas
(canned)
can of tuna in
water
capers
olive oil
fresh basil leaves, pepper, salt
Snacks
&
Drinks
Turbo-Tea
with Ginger
1.
Bring water to the boil in tea pot or sauce pan.
2.
Steep the tea for 2 to 3 minutes in the hot water.
Ingredients
[approx. 2 portions]
___________________________________________________________________
3.
Slice the ginger and the pre-washed lemon.
4.
Put the ginger and lemon in a large pitcher. Pour in the green tea.
© 10 Week BodyChange® - It’s ChangeTime by John Cena
8
4 cups
2
1
1 knob
water
bags of green tea
organic lemon
ginger
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