THE FAT LOSS MACRO

COOK BOOK mini

Unit27_coaching_academy
 The Macro’s listed will vary depending on exact
ingredients and brands used.
Its recommended you still use my fitness pal alongside
these recipes for more accurate macro’s. Don’t forget
to post your meals and tag us, we want to see them!
 PARMESAN
C H I C KEN BALLS

Ingredients:
18oz. (510g) cooked and shredded chicken
• 2 medium eggs
• ¼ cup (60g) tomato paste
• ½ cup (65g) wheat germ
• ½ cup (40g) grated parmesan
• ½ teaspoon dried basil
• ½ teaspoon dried thyme
• ½ teaspoon dried parsley
• ½ teaspoon black pepper
• ¼ teaspoon salt
Directions:
1. Preheat oven to 350F/160C.
2. Combine all ingredients in a bowl, starting with the chicken
all the way down to salt.
3. Mix with clean hands.
4. Shape the mixture into 10 balls and arrange onto baking
sheet lined with parchment paper.
5. Bake the balls for 20 minutes.
Preparation time: 5 Minutes cooking time: 20 minutes
Serves 14 balls

Great way to use left-over turkey

or chicken from dinner for tomorrow’s
lunch

e-mail: leo@unit-27.com MACRO 1

 SPICY TURKEY
SKEWERS
Ingredients: Directions:
1. In a bowl, combine all ingredients, except the
• 1.5lb. (566g) turkey breast tenderloin,cubed cubed turkey.
• 1 ½tablespoons soy sauce 2. Add the turkey and rub the mixed spices into the
• 1 tablespoon curry powder meat.
• 4 garlic cloves, chopped 3. Preheat the grill to medium-high.
4. Arrange around 5-6 turkey cubes onto skewer.
• ¼teaspoon wasabi
5. Grill the turkey skewers for 12-15 minutes, turning
• ¼cup (60ml) rice vinegar halfway through.
• ½teaspoon chopped ginger
• 1 ½tablespoons lime juice
• ¼teaspoon red pepper Preparation time: 5 Minutes cooking time:
• ¼teaspoon white pep 15 minutes Serves 8 skewers

Serve with rice

Macros per skewer

Calories 115
Fat 5g
Carbs 3g
Fiber 0.5g
Sugar 1.7g Protein 14g

e-mail leo@unit-27.com MACRO 2

 COCONUT
F I S H FI N G E R S
Ingredients:
- 1lb. tilapia, cut into strips
(fingers)
- 1 medium egg
- 1 egg white
- ½cup (56g) coconut flour
- ¼cup (25g) grated parmesan
- 1 teaspoon cayenne pepper
- 1 tablespoon Italian sea
For the sauce:
- ½cup (140g) Fage 0% thick yogurt
- ½teaspoon ground coriander
- 2 tablespoons lemon juice
- 1 tablespoon onion powder
- 1 pinch salt
- 1 pinch pepper
Directions:
1. Preheat oven to 400F/200C and line baking sheet
with parchment paper.
2. Whisk the egg and egg white in a bowl.
3. On a shallow, wide plate combine the coconut flour,
parmesan, spices, and herbs.
4. Dip the fish into egg mixture and dredge through
coconut flour.
5. Arrange onto baking sheet. Bake the fish for 15
minutes.
6. Meanwhile, prepare the yogurt sauce.
7. Combine all ingredients until blended.
8. Once the fish is done and flakes easily, remove from
the oven.
9. Serve fish with yogurt sauce.
Preparation time: 5 Minutes
cooking time: 15 minutes Serves 4

Serve with sweet potato wedges

Macros per serving

Calories 208
Fat 5g
Carbs 12g
Fiber 6g
Sugar 1.4g
Protein 31g

e-mail leo@unit-27.com MACRO 3

 PEPPERED
PORK
Ingredients:
Directions:
• 1.5lb. (680g) pork cutlets, pound them to ¼
1. Heat the olive oil in a large frying pan/skillet/frying pan.
-inch thick (0.5cm) 2. Season the cutlets to taste.
• 1 tablespoon olive oil 3. Add the pork cutlets and cook for 2-3 minutes per
• 12oz. (340g) cannellini beans side.
• 2 tablespoons chopped parsley
4. Place aside and keep warm.
• 2 tablespoons chopped
5. In the same skillet/frying pan, cook the bell peppers and
cilantro/coriander/coriander shallots for 5 minutes.
• 2 (50g) red bell peppers, seeded, sliced 6. Season to taste with salt and pepper.
• 2 shallots, sliced 7. Add the beans, parsley, cilantro/coriander, and vinegar.
• 1 tablespoon red wine vinegar 8. Toss to combine and cook for 1 minute. Serve pork
• ½ teaspoon salt cutlets with prepared veg
• ¼ teaspoon pepper
Preparation time: 5 Minutes
Serve with rice or white potatoe if you have cooking time: 15 minutes Serves 6
the extra carb macros

Macros per serving

Calories 285
Fat 6g
Carbs 13g
Fiber 6g
Sugar 1.2g
Protein 42g

e-mail leo@unit-27.com MACRO 4

 CHICKEN FETA
SALAD
Ingredients:
Directions:
1. In a bowl, combine 2 tablespoons olive oil, parsley,
- 4 6oz. (168g) cooked chicken breast fillet mint, black pepper, lemon juice, and crumbled feta.
- ¼cup (15g) chopped parsley 2. Place aside.
- 1 tablespoon chopped mint 3. Heat the olive oil in a skillet/frying pan.
4. Season the chicken with salt and cook over medium-
- 2oz. (55g) crumbled feta cheese
high heat for 3 minutes per side.
- ¼teaspoon black pepper 5. Toss in the spinach and cook until just wilted.
- A handful of spinach leaves 6. Serve on a plate and drizzle with prepared dressing
- 3 tablespoons olive oil
- 1 tablespoon lemon juice
- 1/2 teaspoon salt

Serve with rice Preparation time: 5 Minutes Serves 4

if you have the extra carb macros

Macros per serving

Calories 435
Fat 29g
Carbs 4g
Fiber 2g
Sugar 0.5g
Protein 38g

e-mail leo@unit-27.com MACRO 5

LUNCH RECIPES
 TURKEY SALAD
Ingredients:
6oz. (170g) cooked turkey or chicken, sliced
- 2 cups (60 g) rocket
- 1 cup (40g) baby spinach
- ¼ cup (60g) pumpkin seeds
- 1 garlic clove, chopped
- 2 tablespoons lemon juice
- ¼ teaspoon salt
- 1 pinch ground pepper
- 1 tablespoon raw apple cider vinegar
- 1 teaspoon mustard
Directions:
1. Prepare the dressing: in a mini blender combine all the
dressing ingredients.
2. Blend until smooth.
3. Prepare the salad: toss the grilled turkey, rocket, baby
spinach and pumpkin seeds in a bowl.
4. Pour over prepared dressing and toss gently.
Preparation time: 10 Minutes Serves 2

Great way to use left-over

turkey or chicken from dinner
for tomorrow’s lunch

Macros per serving

Calories 310
Fat 12g
Carbs 19g
Fiber 5g
Sugar 1.3g
Protein 31g

e-mail leo@unit-27.com
leo@tysontransformation.co.uk LUNCH 7
 PORK
T ENDERLOI N
Ingredients:
- 1lb. (453g) pork tenderloin
- 1 tablespoon fresh rosemary, copped
- 1 teaspoon garlic powder
- 1 teaspoon lemon zest
- 1 teaspoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
Cook this for the whole family or it will
do for a few days of meals. serve with
roasted veg and potatoes’ if you have
extra carb macros
Directions:
1. Preheat oven to 400F/200C.
2. Preheat the grill pan over-medium-high heat.
3. Brush the pork tenderloin with olive oil, all sides.
Sprinkle with salt, pepper, fresh rosemary, and orange
zest.
4. Sear the pork tenderloin in a grill pan for 2 minute per side.
This way the pork will keep all the juices inside.
5. Transfer into a baking dish and bake for 18-20
minutes.
6. Remove from the oven and let the pork rest before slicing
and serving.
Preparation time: 10 minutes Cooking Time: 20 minutes Serves 4

Macros per serving

Calories 240
Fat 10g
Carbs 1g
Fiber 0g
Sugar 0g
Protein 33g

e-mail leo@unit-27.com
leo@tysontransformation.co.uk LUNCH 8
 TURKEY ZUCCHINI
BURGERS
Ingredients:
-1lb. (453g) extra-lean ground turkey Directions:
1. Squeeze the grated zucchini to remove excess liquid.
- 1 cup (124g) grated zucchini
2. Combine the zucchini with chopped turkey, egg,
- 1 medium egg parsley, coriander, garlic, and cumin.
- 2 tablespoons chopped flat-leaf parsley 3. Season to taste and stir until blended thoroughly.
- 2 tablespoons chopped coriander 4. Meanwhile, prepare the sauce: combine all the sauce
- 2 garlic cloves, chopped ingredients in a bowl.
- ½ teaspoon ground cumin 5. Chill until ready to use.
-½ teaspoon salt, ¼ teaspoon black pepper For 6. Preheat the grill.
the sauce 7. Form four burgers form the prepared mixture.
8. Grill for 5 minutes per side.
- 7oz. (195g)Fage 0% Natural yogurt 9. Serve burgers, drizzled with sauce, and with toasted
- 1 tablespoon olive oil buns
- 1 lime, juiced
- Salt and pepper, to taste Preparation time: 10 minutes Cooking Time:
10minutes Serves 4 burgers
Serve with a bun if you have extra carb
macros or just a side salad for a very low
carb meal.

Macros per serving

Calories 220
Fat 8g
Carbs 5g
Fiber 1g
Sugar 2g
Protein 32g

e-mail leo@unit-27.com
leo@tysontransformation.co.uk LUNCH 9
 SALMON
STIR-FRIED SALAD
Ingredients:
- 4 4oz. (113g) salmon fillets, skin on
- 1 tablespoon sesame oil
- 2 tablespoon soy sauce
- 1 teaspoon chopped ginger
- 2 (120g) red bell peppers, seeded, sliced
- 2 (100g) green bell peppers, sliced
- 1 red chili pepper, seeded and chopped
- 2 cups (60g) baby spinach
- 2 tablespoons coriander leaves
- ¼ teaspoon salt
- 1/4teaspoon black pepper
Directions:
1. In a bowl, combine the ½ tablespoon sesame oil, soy sauce,
chopped ginger, and chili pepper.
2. Preheat the grill. Brush the salmon fillets with oil and
season to taste.
3. Grill over 500F/260C fir, for total 8 minutes, starting
with the skin down.
4. Heat the remaining sesame oil in the pan. Once hot, add the
bell peppers and coriander.
5. Stir-fry for 1-2 minutes over medium-high heat. Remove
from the heat and stir in the spinach.
6.Pour over prepared soy dressing and toss to combine.
7. Serve with the prepared salmon

Great with new potatoes or rice! Preparation time: 5 minutes Cooking Time: 15 minutes
Serves 4

Macros per serving

Calories 210
Fat 8g
Carbs 7g
Fiber 2g
Sugar 2g
Protein 30g

e-mail leo@unit-27.com
leo@tysontransformation.co.uk LUNCH 10
 ASIAN STYLE
TUNA BALLS
Ingredients:
- 10oz. (280g) can water-packed tuna
- 1 medium potato, cooked and mashed
- 1 medium egg
- 2 spring onions, chopped finely
- 3 tablespoons lime juice
- 1 tablespoon fish sauce
- 2 tablespoons soy sauce
- 1 tablespoon chopped ginger
- 2 tablespoons sesame seeds
- 1 red chili pepper, seeded, chopped
Directions:
1. Flake the tuna in a bowl.
2. Add the remaining ingredients, except the sesame seeds, and
mix with clean hands until blended.
3. Shape the prepared mixture into 12 balls.
4. Heat some oil in a non-stick pan.
5. Fry the tuna balls for 5-6 minutes or until golden and nice
outer crust is formed.
6. Sprinkle immediately with sesame seeds

Preparation time: 10minutes Cooking Time: 10 minutes Serves:

Serve with rice if you 12 balls
have the extra carb
macros

Macros per ball

Calories 50
Fat 0.5g
Carbs 10g
Fiber 0g
Sugar 1g
Protein 5g

e-mail leo@unit-27.com
leo@tysontransformation.co.uk LUNCH 11
BREAKFAST RECIPES
 EGG WHITE
MUFFINS
Ingredients: Directions:
-125g liquid egg whites 1. Preheat oven to 180C/375F.
2. Beat the egg whites with the salt until fluffy.
- half (30g) red bell pepper seeded and chopped 3. Grease 8-hole muffin tin with cooking oil.
-20g packed baby spinach 4. Fill each muffin up to 2/3 with the egg white mixture.
-¼ teaspoon salt 5. Top with the chopped bell pepper and baby spinach.
-1 pinch black pepper. 6. Season with pepper.
7. Bake the egg whites for 20 minutes.

Serve with whole wheat toast if you have Preparation time: 5 minutes Cooking Time: 20 minutes
the exra carb macros For a bigger omleette Serves: 4 muffins
use 2 medium eggs

Macros per serving

Calories 20
Fat 0g
Carbs 1g
Fiber 0.4g
Sugar 0.2g
Protein 3g

e-mail leo@unit-27.com BREAKFAST 13

 BANANA&ORANGE
PROTEIN MUFFINS
Ingredients: Directions:
1. Preheat oven to 350F/175F.
-85g liquid egg whites
2. Line a muffin tin with paper cases.
-1 medium banana, sliced 3. Combine all the ingredients in a food blender.
-30g whey protein powder 4. Pulse until blended thoroughly.
-1 teaspoons grated orange zest 5. Divide the batter between paper cases.
6. Bake the muffins for 20 minutes or until firm to the touch and
- 60g Fage 0% Natural Yogurt
inserted skewer comes out clean.
- 35g almond flour
-1 tablespoons Truvia
Bake up a couple and grab
one as a quick snack Preparation time: 5 minutes Cooking Time: 20 minutes Serves: 6
muffins

Macros per serving

Calories 60
Fat 3g
Carbs 5g
Fiber 0.4g
Sugar 3g
Protein 7g

e-mail leo@unit-27.com BREAKFAST 14

 STRAWBERRY COCONUT
PROTEIN PANCAKES
Ingredients: Directions:
-1 scoop (30g) whey protein powder 1. In a bowl, combine the whey protein and almond
- 100g liquid egg whites flour.
2. In a separate bowl, whisk the liquid egg whites, egg,
- 1 medium egg coconut milk, and lemon zest.
- 2 tablespoons coconut milk 3. Fold the wet ingredients into dry ones.
- ½ cup (75g) strawberries, sliced 4. Stir in the strawberries.
- 1 teaspoon lemon zest 5. Heat a frying pan on medium -high heat using 1 cal
- ½ cup (60g) almond flour spray.
- Dash cinnamon 6. Pour the batter into a frying pan and cook until
bubbles appear on the surface.
Serve with Greek yogurt and chooped 7. Flip carefully and cook for 2 minutes on the other
banana side.
Preparation time: 5 minutes Cooking Time: 5
minutes Serves: 1

Macros per serving

Calories 270
Fat 8g
Carbs 10g
Fiber 2g
Sugar 3g
Protein 40g

e-mail leo@unit-27.com BREAKFAST 15

 TURKEY COTTAGE
CHEESE EGGS
Ingredients:
-60g deli turkey ham, chopped
- 2 medium eggs -
-30g liquid egg whites
-30-50g mushrooms
- ½ tablespoon chopped chives
- half cup (110g) cottage cheese
- 1 pinch salt
- 1 pinch black pepper
Serve with wholewheat toast
Directions:
1. In a bowl, combine the eggs, liquid egg whites, salt,
and pepper.
2. Melt cooking oil in a frying pan.
3. Heat the frying pan over medium- high heat.
4. Pour in the eggs and begin to scramble.
5. Place the turkey ham and cottage cheese in the
middle of the eggs.
6. Cook for 2 minutes or until the eggs is set.
7. Serve immediately sprinkled with chopped chives
Preparation time: 5 minutes Cooking Time:
15 minutes Serves: 1

Macros per serving

Calories 250
Fat 10g
Carbs 6g
Fiber 1g
Sugar 5g
Protein 32g

e-mail leo@unit-27.com BREAKFAST 16

 CHOCOLATE PROTEIN
WAFFLES
Ingredients: Directions:
1. Preheat waffle iron.
60g liquid egg whites
2. In a food processor/blender, combine all ingredients.
- 30gwhey powder protein 3. Pulse until mixed thoroughly. If the batter is too thick,
add 1-2 tablespoons water.
- ½ tablespoon raw cacao
4. Pour enough batter on the waffle iron, so the iron is
- 35g almond flour covered.
- 30ml almond milk 5. Cook the waffles for 3-4 minutes.

Top with zero calorie syrup Preparation time: 5 minutes Cooking Time:
10 minutes Serves: 1

Macros per serving

Calories 280
Fat 10g
Carbs 11g
Fiber 3g
Sugar 5g
Protein 30g

e-mail leo@unit-27.com BREAKFAST 17