412474651-Natacha-Oceane-Lunch-Guide.pdf - Lunch Recipe Guide by Contents 3 Before you start 4 Favourite ingredients 5 Nutrition Extras toppings 6

412474651-Natacha-Oceane-Lunch-Guide.pdf - Lunch Recipe...

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Lunch Recipe Guide by
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Contents 3 Before you start 4 Favourite ingredients 5 Nutrition: Extras & toppings 6 Burger creations Turkey mince burgers Fish cake burgers Vegan Burgers 10 Salmon avocado pasta 11 Sweet potato fries 12 Paprika chicken 13 Vegetable pancakes 14 Dips: Guacamole, hummus, tzatziki 15 Croque madame 16 Vegan Omelette 17 Chilli no carne 18 Spiced chickpeas 19 Vegetable udon 20 Couscous salad 21 Bean salad 22 Creamy tomato courgetti 23 Gazpacho soup 24 Endless eggs Egg white omelette Egg white frittata 2
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START before you Hey my friends!! Firstly, thank you so much for choosing to buy my ebook. If you’ve already bought the breakfast eBook then thank you again! I’m still so new to this so it means the world that you are supporting me and helping me continue doing what I love on YouTube! I’ve done absolutely everything in this book (even the photos!) and I wanted to make this as easy as possible because lunch has often been the hardest meal for me to get right. I used to either spend way too long cooking (we’re talking a 2 hour sit-down meal) or a quick take- away and I’d either end up feeling so full I couldn’t keep working or still hungry and thinking about food until dinner! Just like the breakfast guide, this isn’t a set meal plan, it’s a recipe guide designed so that you can tailor each meal to what you fancy and to your diet as you progress. That's why I've tried to keep each recipe simple and really adaptable so that you can make tweaks to change the macros to suit you. And if you don’t calculate macros, that's fine too, ignore the nutrition breakdown and just go by how you feel! I remember when I started cooking healthy foods I stressed out because I didn't have this one exotic spice to garnish a dish, so I’ve made sure that you’ll have most of these ingredients available wherever you are and that the recipes still have lots and lots of flavour. As with any balanced lifestyle, I believe in moderation and I didn’t want this book to be full out clean. You know I love my cheat days and have lots of occasional treats, so I’ve included some meals that are perfect for these! After all, I’m all about 80:20 so I couldn't go without them. Anyway, I’ve rambled on a bit but let the cooking begin!! And don't forget to send me your IG stories, tag me in your photos or use #noceanecreations so that I can see your take on these recipes. I always love hearing from you! 3
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Favourite ingredients Ingredients to get to help you on your way: Egg Whites. I use these a lot because I prefer to keep the calories lower to increase the amount of volume that I eat but of course, feel free to use eggs instead wherever you see egg whites in the ingredients list. 1 egg = approx 60g egg whites If you’re vegan then you can make a similar egg consistency using ground flax or chia seeds (mix 1 tbsp seeds with 3 tbsp water).
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  • Summer '20
  • Egg white, Garlic, Parma Ham, Burger creations

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