A Day of BTF Recipes

Our approach to nutrition is about education and habit building, it really is the key to success and goes far beyond just following a meal plan given to you. BUT, we all need a bit of inspiration when it comes to what we CAN eat and how to piece it all together. So for this blog, we’re gonna share 3 meals (Breakfast, Lunch, Dinner) straight out of the BTF 90 Fat Burning Recipes Cookbook.

But instead of just showing you the meals and how to make them, we’re going to be telling you WHY they help you to burn body fat and hopefully inspire you on what you can do with your daily meals so that they fuel you for training and set your body up to burn body fat.

Staying off the toxic, sugar loaded, chemically enriched foods that fill 90% of most supermarkets and replacing it with clean, natural foods can transform your body and melt excess body fat in weeks. The best way to ensure your

So here we go…


Baked Egg in Avocado Cups

Ingredients • 1 Avocado • 2 eggs, beaten • Sea salt and black pepper • Coconut Oil • Handful of Chopped Chives • Chilli flakes to your taste

Method 1. Preheat the oven to 200 degrees . 2. Slice avocado in half and remove pit. 3. Use a spoon to scoop out a little more of the avocado – to make room for the egg. Place the avocado halves in a tin or oven safe bowl so they don’t roll around. You can slice a little from the avocado to give it a flat base to make them more stable. Crack an egg into each avocado half. Sprinkle with salt and pepper and add a pinch of chilli flakes. 4. Bake for 8 – 15 minutes depending how well done you like your eggs. 5. Sprinkle with chives and serve with green salad.

OK, so this only works if you like avocado – If you don’t like avocado, learn to like avocado! 🙂 But in all seriousness, this fruit is PACKED full of nutrients and healthy fats, with plenty of studies pointing to it’s contribution towards good health.

Your first meal of the day is really important as you’re coming out of a ‘fasted’ state (if you haven’t eaten since 7pm the night before and you’re having breakfast at 6am – It’s close to 12 hours without any FUEL for your body)

So you want this meal to last – This is why traditional breakfast cereals don’t stand up here very well, they’re mostly sugars and your body will make short work of them, burning it off and leaving you hungry LONG before lunch time comes around.

Because this meal is higher in protein and healthy fats, it will keep you feeling full for longer and keep the snack monster under control!

Getting 20 minutes of prep time for breakfast can sometimes be a stretch – So you’ve got two choices, look for similar meals to cook faster (Scrambled eggs with some greens can be done in 5 minutes) or wake up that little bit earlier to get started, you’ll feel the benefit in energy MORE than the extra 10 minutes in bed.


Chicken Kebabs

Ingredients • 2 Chicken Breast, cubed into 1” pieces • 1 Yellow Pepper, cut into 1” pieces • 1 Red Pepper, cut into 1” pieces • 1 Red Onion, cut into 1” pieces • 1 Mango, cut into 1” pieces • 4 Cherry Tomatoes • Wooden Skewers • Coconut Oil • Chilli Flakes

Method 1. Skewer the chicken, onion, pepper, mango and tomatoes onto sticks. 2. Melt coconut oil and brush all over, sprinkle with chilli flakes then grill until the chicken is cooked through. 3. Serve with salad

This meal works because you can prep it the night before or in the morning without too much time investment and it adds a little something that you don’t get with just a plain old salad, surprising what a couple of skewers and seasoning can do!

The key to having a good lunch is PREP – You need to be one step ahead of the game.

That definitely does not mean you have to be up until crazy hours on a Sunday preparing your meals for the week, but you need to plan ahead and make sure you’ve got an idea of what you’re going to eat when it hits lunch time. Whether you’re at work, at home, on the road or meeting up with friends – What’s your plan?

The chicken is a great source of protein, grilling helps to keep it even leaner. And you’ll notice a pattern here – THROW GREEN SALAD ON EVERYTHING! Dark leafy greens have got so many micro nutrients that are seriously under-eaten. When you eat enough of them you will feel the energy boost that it gives you in a matter of weeks.


Moroccan Meatballs (Serves 4)

Ingredients • 500g lamb mince • 1 onion, grated • 2 garlic cloves, finely chopped • handful of fresh flat-leafed parsley, finely chopped • 2tbsp olive oil • 1 tsp ground cumin • 1 tsp ground cinnamon • 1/2 tsp cayenne pepper • 400g chopped tomatoes • Large handful of chopped fresh coriander leaves

Method 1. Put the mince, half the onion, half the garlic and parsley in a bowl. Use your hands to combine, then set aside. 2. Heat the oil in a large heavy-based frying pan, set over a high heat. Cook the remaining onion and garlic for 5 minutes, until softened and golden. Add the spices and cook, stirring constantly, for 1 min, until aromatic. Add the tomatoes and 250ml water and bring to the boil. Cook for 5 minutes. 3. With slightly wet hands, roll the lamb mixture into walnut sized balls, then put them directly into the sauce. Reduce the heat, cover and cook for about 15 minutes, until the meatballs are cooked through. Stir in the coriander and keep warm. 4. Serve the meatballs with a crunchy salad on the side.

Proof that meals can be ‘hearty’, taste great and still provide you with nutrients that your body needs.

As mentioned at the start, your evening meal may need to last you up to 12 hours, and your body gets up to ALOT of recovery while you’re asleep. Blood supply to muscle actually Increases for it to refuel and repair, your brain is refuelled so that it can rest and process all of the information from the day, lots of growth hormones are released to help these processes and your gut is always hard at work continuing to fully digest everything from the day.

So you want a fairly dense, nutrient packed meal. The sauce made from simple home foods will give you a kick of minerals and vitamins, lamb is a great sauce of protein that will be slowly digested and absorbed as you sleep.

Our general purpose rule for carbohydrates is that if you’ve trained, you’ve ‘earned’ a portion of the starchy carbohydrates (Rice, oats, potatoes etc.), so you could add any one of those to one of the meals for the day. And if you haven’t trained then this meal will be perfect as it is to keep you from consuming too many carbs that aren’t getting burnt during exercise.

Dinner may be your ‘family meal’ – And for a lot of people this is the one meal that spells disaster, because you’re trying to prepare for everyone and might assume that your meal has to be different to everyone elses. But you can make great healthy meals that everyone can enjoy as long as you approach it in the right way. It shouldn’t be boring, and once it becomes the new norm, everyone will benefit 🙂


Throughout the day, snacks would be something like 1 portion of fruit, portion of nuts, small yogurt pot (Greek), veg with humus dip etc.

Think about getting ‘single ingredient’ foods, they give you the most ‘bang for your buck’ in terms of nutrition. You can mix this up loads day-to-day, since it’s not making up the majority of your nutrition.

There you have it! I hope this format makes sense and helps you even a little bit to piece together what your day to day nutrition could and should look like to be perfectly fuelled for health and fitness.

This is literally just one combination of THOUSANDS you can make out of great food while still melting away body fat. If you haven’t purchased it before and would like to, I’ll include the link for the 90 Fat burning recipe cookbook, and it’s ‘veggie’ edition: