bodyboss nutrition guide

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,t,1,

Kick-Ass Breakfast Tortillas

Prep -n 10 mins Cc n 20m1.ns
Toto! TMe 30 mins

lngr •n M cups (120g) block beons
d whofe wheat to,Tlllm
1 ripe tomato 2ogg,
Y, roosted red peppera sal tond pepper, ol tasle
1 scotl-ons
½1,me

Chop up ,omoroes, peppers and soolhonsono chopp,ng boord 10 make an easy so1!>o Squeeze on
some rmejuice, drizzte wirh oil andoddo pinch of soil and pepper, as desired. Useo knife to mix it up
ond chopo bit more. Add more lime if required.

Dro,n block beo.ns and odd to small ooucepon, seosoo with &011 and pepper and dnule with oi1. Gerlty
heal beans through. AJ the same hme, heal up o aiflet and roost y our tortillas until charredon eoch
s ,de Toke off heo1 but keep worm under foil or towel

Addo Mlleoil and try your�$, mok.ir-.g $Uf9 your yoUu s tay runny. Pk,te up 2 tor'llllos � pen,on, top
w,thyour bbck be an&, egg and zesty wlso Oig tnl

Egg 'N' Mustard Sandwich

Pt� 5 fflUl$

Toto .,.m• 3S mint

gredi
1 tbsp nut oil of choice
I c:bve 90rlic, m1nctd
!AC\.11)$ (15g) kole c, spinach, loosely pocked

1099

1 rsg Qf Of9n m1,ct5tgrd

2 shces of whole wheal toost

Add od to o ktrge sk.i[let. heohng on medium/htgh. Tou in gotlic and cook. for 60 seconds.. Add your
ko!e/spinoch and ton o few times, cover. and remove slolle1 Sit the greens f0< 5 minutes., until s!ightty
wifed. Re-mO\fe greens ond put to the side.

Replace skillet lo coolttop on medium/high ond add ell Fry eg91 lo your preference os you loost
bread. Loyer 100,1, egg. greens and spicy mu!.tord to create each mouth-wolenng sondwich.

$7



Mains

WONDER WRAPS 1-. ()
SOUP 'N' SALADS
BOSS BREADS (i J
PROTEIN COMBOS
ASIAN ' (l
MEXICAN
VEGETARIAN l �'
FASTER PASTA
,G

e2

/--< ._,

)_i 9

Avo & Salmon Super Wrap

Prep rri11 7 m1ns
Tola T 7 mins

ng en ti, o oorro1, groted
1 whole wheot tortilo Y, o tomato, she.eel
1 lbsp ovocodo 1 handful oruguto t.aves
l-1 cup (100g) solmon

Spr•od ovocodo on W(Op, then odd s<ilmOI'\ grottd COffOf. IOM(IIO ond o,ugulo Roll \IP nit• ond 1igh,.
ond •nJOY Tie your w� wrop up w,th WW'lg if vou·r• mok.1ng ,n odvone•

OD

Sexy Mexy Toasties

Prop 10m,ns

Total ,ne 20 mins

2 whole wheo1 lortillos 2ovocodos
1 con (AJOg) red kidn.y beans 2 tbsp Greell yogun
Solt ond peppe,r, ,o IOSt• 1 amon handful 5eol1om,, $1ic9d
2 t&p go,lte powder, and mo,e to taste

Line baking rroywith oven paper, and pteheo; oven to 325.F/160·c. Worm rortiTlos in oven f0< opp,ox
10 minufet.. M•onwhil•. heoI b.ans in o amo1I frying pon, s.asoning wirh 1he soft and pep?41r and
� 1.ospoon 90rhc poW<Mr They shovld ta do,.,. in 5•6 minute,s Mosh OYOCOdos, seos.on and mix
through Y.i te<tipoon gork powder.

Spread some mashed avo ontoy01.1 worm p.to, lop with <1ppro:x t'J of the beans ond o tablespoon of
G<eek yogun. Add o s.prinkling of soollions, ond s&0$00 os needed. Ento'fl

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Mediterranean Turkey Wraps

Prep l ne 5 mins Coo,,; me O l°njn
:>f'lr,• ·ir.gc. 1
otot T·n,e 5 m,n.s

t whole wheal tortilk>

2 tbsp of tomato paste, unsweotentd

2 slices cooked turtey breost
1 tbsp feta cheKe
1 c:1.1p (30g) bobv $p1noc:h, not pacud
4 bo:Sil leov••

Ploce 1ortHlo flo1 on plote, spre-odirgi with th♦
1omo10 p-osre. Add lurk�. . cti•tM. ipinoch ond
basil, Roll u:p yoor wrap, CYIin hotf, lh9n d,g 1n!

02

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Power-Up Pomegranate Salad

15 m,ns T\l IS m1n1
l0 m1ns 2-3

1 cup (170g) quinoo I pomegtonot•. deseeded
2 cups (500ml)woler ½ cup (2Sg) dlontro leaves, roughlychopped
1 $1"1'1011 red ont0n. f,l\tty chopp•d � cup (15g) poraley leoves
I con of �entils, drained 2 lbsp r"MJt 0,1 of choi<•
Ya cup (•Og) curronti; I lemon. juiced
½ cup (40g} dried cronb4rri•s iol1 or'ld peppe-r. 10 1oste
� cup (115g) mxed sunflower seeds, Greek yogurt, a, defred
pumpkin seeds ood pini' nuts
¾ cup (95g) roos.lod mo<Odomio nuls.
,oughly chopped

Rinse and dtoin quinoo. Add 10 o saucepan with 2 Cl.JP$ of water. Bring ,o o boI. then reduce heo·
and simmer tor 10•lS minutes. until woler is obsocbed Remove from stove. As th• quinoo cooks,
mix rem(Mn-n91ngred1en t,s t¢9ethtt in o bowl, s♦osonin,g w ,th soh and pepper Once qu,noo i.$ cool,
comb,ne with rhe orh4r 1ngredienlt Osh up, <>dc:Hng o doll-op of Gt♦ek. r<>9urr1

6)

Rainbow Super Salad

P, ep ,ne 25 mins Co..- T Mo O min
oto T 25min, Sev,ngsJ-"4

lngred en� 2 tsp gu�. grottd
J)') cup$ (lSOg) red cobbog•. &hr.dded 1 tsp honev
3 corror, coorwfy grot.cl 2 lb6p lemonjuice
¾ cup (20g) parsley, roughly chopped 4 tbsp nut oil ofchoice
2 op""" quorttr..:t_ eor♦d oM sli* sdt end pepper. to toate
hondful of radishes or 2 celery 5ficks. 51ic.e<f
J tbap toasted pine nuts
1 ib&p pumpkin $Nd$
2 tbsp sunflower seeds
2 tbsp ltnSGeds

Grob o large bowl. and toss 1n all the pre-prepped sobd ingredients Greb o smol boYA, and toss 1n
all rhe dressing ingredients. Season of"Kj whi$k until dressing thickens a l,nte. Toss the dressing through
the sok>d ev.nfy. Now tolle the rainbow.

04

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Lean Green Quinoa Machine

-4 Smin.s Coo 11e2Smi ns
Toto me- 30 m1ns S8f ngs2

gfedie ¼cup (5g) ponloy.chop,,.d
!A C\IP (85g) quinoa 3 scallions. sliced
1cvp (250tnl) tYO'•r lo\ lemon, Jvice only
I leek,. sliced \1 \.Up (100g) r.11,1 c.h•WM
2 lbtp nvt oll of ,;hok• salt olld pepper, to taste
1 hondful koie.,chopped
2 hondfi.A, baby ap.noch

Rinse and droh quinoa. Add lo a sovcepon with 1 cup of water andcover. Bnng loo boil, then reduce

heat and simmer for about 10 mnutes, 1.nti water" absorbed Remove from stO'\le and st for 10
mi nutes (the qJino-a, notyoo!). Meanwhile, soore rhe Seekwith nu, oil'° o large fryir19 pon unr'I it

softet1s Add tti• ko1e, ,11r Olld cook vr\111 sof1�td. Pour in rhequinoo, s,quffzt ,nJt.i<;t; fro-n � o i.rnon.

and fold throUQh gientlv. Add tt. sp,noct\. parsley, .eoliol"I$ ond 1,eoson. O,Jh up. ond sprnkt. with f9to
cheese o.g nl

Brain-Boosting Salmon Salad

Pt� mt 5 mii, Cook. T OIT'on
Toto T ..,, S mlns S.-vnul

r,�e en
�cup (.tOg) lenuce
y; cup (SOg) cuc,,,mb4ir. chopped
Vt o tomato. c;:ubed or o handful of cherry
romoroet. hot,..td
3 sices 6l'nOlced salmon
1 lb&p cottage che9'$e
Soliw,

1 -slice whole wheat breod
1 l$p bol,omic v,negor
1 le-om n wedg,t, to serve

Plott up Y<>IK $Olod in,gr.cfionll, $01mon, couog♦
chNi♦ <tnd OliVfl Add o de. ofwho,1♦ wh.ot

b,-od (wt in 2 halves) ond o l•mon wed9•

for exlro zing, Top wlh o dritzle o( bokom,c

vinegar. and enjoy your fishy feosl.



























































'

No-Bake Choe: Cupcakes

cook •� 30 m,n,
S.r�m9s 12

5 cup, (S00g) walnut, Choe IO ►ro· g.
2 h.aped lbsp cocoo or cocoo powdet ¼ cup (65ml) honey
I tsp cirv,omon powder 2 "� ovocodos
I lip vanilla eAJrod
1/4 l$p 5011 ¼ cup (2Sg) row cocoo powd..-

16 pitted Sorge fresh dotes
I ISp von�lo extract or po!le

Blend togelher walnuts, cocoo powder, cinnamon and soll 111til ground bul not oYetly fsne. Toss i n
dates and vanilla extract ond blMd untl mixture comes 109ether when pres�ct Add in exrro dares
and o 1eospoon ofwater:md blend more if needed.

Use o spoon o, m n, ice creom KOOp to arrange 20 I ttle iruffle •ke cupcok.e1 on a troy/P,otter. Pop in
the fridge to set, for 2• ho.JI'$.

To make rhe frosting. odd honey. then avocado. vonilo e.xtrocl and c:ocoo powder lo o �h $f)Hd
blen�r. Bhlz until thick. and creomy, odd,ng 1·2 tabtespoonsof wotOJ 1f ingre:j oots ore not mwng
together well,

Pip♦ 0< sprtod fros.ling onto ywr cupcokei and reh.1rn th..-n to 1M fnd� untlyov·r• r♦o<Jy for your
ch«ol<ious lr•ot

�, � ·,.

Fruity Pumpkin Scones ~--�.�....._.'

20mna Cook -1r,o 20 m.n,
Toto mT" ,o mins SerJ n 10

C1,<>< v. cup (65ml) coconu1 oil or nut oil 04
I cup (250g) imosh•d l'OO$t•d pt,,mplun
2 cups (260g) whof.e wheat flour Cho,,_
Y2 c,.,p (75g) raisins or dned cron�n-es
!h ls.p cinnomon powder I tbsp hone-)'
pinch of solt
2 ,.., bolung powde, I cup (60g) oo,i

Preheol oven to 360•F/180'C. In o large bowl, mix Rour, lOII, cinnamon and bolc.ing powder. MU(
through your dried fr1.11t. In another bowt, m1.1c together the smashed pumpkin, honey and mefied
coconut oil. Add wet ingredients to the flour mix and g,enlly incorporate ond form dough using your
6ngers.

Sprinkle ools over your chopping boord. Place dough on boord then flonen with a rolhng pin to
2 inch/Scm lhick.nen. SprinJtie more ools on lop. Use o cutler lo cul dough into ro111ds-you11 get
approx 10 scones If your curter .sticks, du.st with flour.

Pop scone, on o boking troy lined with porchmc;w,t pop•r ond bok� for oppro.x. 20 m.-iutes until
frog,ont ond golden En,oy worm or room htmperoture (fhey1II01t 2-3 doys at room temp, ond ore
suitable for freez·ng). A liHle Ip? They're extra delcious with o I ttle o!mond bulter!

cl ,, r,

Coot peeled pumpkin piec•t in tome nut oil ground dnnomol"\ ond tol1 ond roott for •S rnlns ot
360•F/ 1a<rc ut1ti1 go,g.ous ond corom.,iz�. Onct cooltd, smosh with o forti..

97