cwwmAchieve your weight-loss goals while stockpiling enough energy to power through your workout

POWER PLATES

Losing weight while retaining (or even building) lean muscle and generating enough energy to workout doesn't have to mean a scientific approach to meal times. Instead, you need to make every single calorie work hard for you.

Use these recipes with the plan to get the energy you need to perform our fat-burning workouts at l00% intensity, while ensuring you don't overdo  it on the calories.

"To do this, the meals on your fat-burning days need to be rich in the protein and nutrients. So you'll stay healthy and lean, without eating too many calories that can be stored as fat," says elite performance nutritionist Freddy Brown.

Now you can genuinely enjoy your food, without sacrificing a leaner physique and flat stomach.

CHICKEN WITH WILD MUSHROOMS

• 300ml chicken stock
• 2 chicken breasts
• 10 grams of  unsalted butter
• 200g of wild mushrooms
• 1 large onion, diced
• 130g pack of dried mushrooms
• 350ml plain yoghurt
• 150g of wild rice, cooked

What to do Bring the stock to a boil, add the chicken breasts and cook for 20 minutes. Remove the chicken once its cooked then add the butter, onion and mushrooms and cook for 10 minutes. Remove half  the mixture and blend, adding  the yoghurt, then return to the pan and warm through. Slice the chicken and serve on a bed of wild rice. Makes 2-3 servings.

What's in it for you? "Mushrooms are a near-perfect  weight-loss food because they' re so low in fat," says Brown.

PER SERVING
Calories : 389
Protein : 31g
Carbs : 23g
Fat : 10g

TUNA AND RICEtar

• Marinade Olive oil
• 2 cloves garlic
• 2 tsp ginger
• Chilli flakes
• white wine vinegar
• 2 tbsp honey
• 2x 250g tuna steak
• Lime juice
• Coriander leaves, chopped
• 2 handfuls of cooked  veg
• 150g brown rice

What to do Mix the marinade, pour on the tuna and leave for 30 minutes. Grill for 7 minutes and serve over the brown rice and veg, with a squeeze of lime and sprinkle of coriander. Makes 2 servings.

Whats in it for you? Rich in omega-3 fatty acids, this meal will lower your insulin levels, which in turn encourages your body to use fat as a fuel source.

PER SERVING
Calories :444
Protein : 36g
Carbs : 14g
Fat : 17g

VEGGIE STEWvs

• Olive oil
• 2 carrots
• 1 garlic clove
• 1 baby leek
• 1courgette
• 50g mango tout
• 1 handful of flat leaf  parsley
• 2 spring onions
• 6 cherry tomatoes
• Zest of a lemon
• 400ml veg stock

What to do Chop the veg and fry for 3 minutes them in a little oil (heat it first) then add the Stock and cook for 30 mins. Makes 2 servings.

What's  in it for you? "The vegetables in this dish have all the essential amino acids you need," says Brown. "It will also help you to keep you feeling full while feeding your body with all the nutrients it needs to repair after a cardio session.”

PER SERVING
Calories : 397
Protein : 25g
Carbs : 40g
Fat : 11g

OVEN BAKED COD FILLETSobcf

• 250g cod fillet
• Sprig of dill
• Pinch of cayenne pepper
• 200ml tomato puree
• Pinch of ground ginger
• 1 tsp capers
• 1I2 clove of garlic
• 50ml white wine
• 2 handfuls of  carrots and peas

What to do Mix the dill, pepper, ginger, capers, garlic, wine and puree together. Pour the mixture over the fish and bake it on a tray for 10 mins at 200˚C.  Boil the carrots and peas then  serve the dish on top. Makes 1 serving.

What's in it for you? "The spices will boost your metabolism by up to 10%," says Brown.

PER SERVING
Calories : 370
Prolein : 32g
Carbs : 14g
Fat : 7g