Figure Plan THE 14-DAY & LONG-TERM PROGRAMME FOR HEALTHY, EFFECTIVE WEIGHT LOSS

The No.1 selling meal replacement in Germany What is Almased®

Contents 2 Introduction Achieve healthy and effective 6 Almased® Weight Loss Plans

8 The 14-Day Figure Plan weight loss with Almased®

12 The Long-Term Plan 14 Tips for the Life Phase Germany's No.1 nutrients the body needs, Enzyme-Rich Honey: Our liquid scientifically proven enzymes for easy digestion and honey is carefully processed to 18 2-Week Meal Plan more protein than other meal optimise the natural vitamins, weight loss product is ® 26 Almased® Recipes replacement in the UK. Almased minerals, antioxidants and most designed to nourish is non-GMO, gluten free, importantly the active enzymes your body and end suitable for vegetarians and those which aid healthy digestion. with Diabetes. It contains no Since the aim of Almased® is to the dieting cycle. artificial flavours, fillers, produce a product as wholesome stimulants or preservatives and as possible and free from artificial only naturally occurring sugars. sweeteners, the small amount of ave a weight loss goal honey provides natural sweetness in mind? Almased® Isoflavone-Rich Soya:Almased ® while also enhancing the taste. H makes it possible to uses non-GMO soya protein. achieve and maintain your target Low in saturated fat and easy to Simply because it works... weight. digest, it is an excellent source of This in-depth plan guides plant-based protein, providing Over 25 years of scientific you through each phase of the all essential amino acids to help research has validated Almased®'s Almased® diet, provides you maintain your body's muscle positive effects on body weight with nutritional advice and offers mass. The retention of muscle and overall health. Almased® is a delicious, healthy recipes for during weight loss is vital for clinically tested formula and can during and after the programme. successful long-term weight be used as a meal replacement any How does Almased® benefit management. time of the day for the purpose of your body and why is it the No.1 meal replacement in Germany? Yogurt: Sourced from premium Here are the answers to your quality milk, our yogurt most important questions: provides additional protein and also calcium to support normal What is Almased®? function of digestive enzymes whilst benefiting gut health. Almased® is Germany's No.1 meal replacement for weight loss, made from high-quality raw ingredients- soya, yogurt Our unique production process and enzyme-rich honey with preserves the active ingredients added vitamins and minerals. to ensure easy digestion and true It contains all important bioavailability of all nutrients.

2 3 What is Almased®

weight loss, weight maintenance than what we use. Typically, diet One meal replacement (about Almased®'s Benefits: and to help improve overall induced weight loss can result in 230 kcal with water and 2 tsp of Clinically proven weight well-being. 12-25% muscle loss due to an oil) will keep you feeling satisfied • loss v a fat-restricted low inadequate intake of nutrients until your next meal. calorie diet2 How does Almased® and energy. Such lack of nutrients benefit the body? results in the body not getting the How can Almased® support • Healthy weight loss. energy it needs, which in turn leads successful weight maintenance? Reduces body fat without 1 To lose weight, we need to find to the breakdown of important loss of essential muscle the right balance between the muscle tissue. Almased® combats Whether or not our body stores • Quality nutrition that food we eat and the energy we this by providing you with fat depends not only upon the nourishes the body with a expend. Almased® offers a calorie essential nutrients for a healthy, number of calories but also upon unique, natural blend of controlled programme to promote well-balanced diet. The high the nutritional value of the food. soya, yogurt and honey healthier eating habits and ensure proportion of plant-based protein Diets that result in a significant • Contributes to weight loss ® the energy we consume is less found in Almased nourishes reduction in calories may provide when replacing two daily and provides the muscles with a quick-fix to weight loss however, meals quality nutrition, contributing long-lasting results are difficult to • Maintains weight after to the maintenance of essential achieve. weight loss by replacing muscle even during the weight To avoid the so called yo-yo one daily meal loss process. effect, during the Almased® programme we must ensure • Wholesome and clean How can you lose weight that the body is provided with product, containing without feeling hungry enough energy and nutrients no artificial flavours, when using Almased®? to run efficiently in spite of the fillers, preservatives or stimulants and only reduced calorie intake. Almased® naturally occurring The high-quality easily research has shown that during sugars. Non-GMO, digestible plant protein in the programme, essential muscle gluten-free, vegetarian Almased® ensures a long- is retained1. It is this retention of and suitable for those with lasting feeling of satiety. muscle which is key for healthy Diabetes and sustainable weight loss. • Optimum Sports Nutrition

Start your day with Strengthen your Support your What Almased® more energy system workout can do for you Almased® supports metabolic Almased® contains Almased® provides high activity and energy release with important phytochemicals such as quality protein for those involved its high concentration of energy- isoflavones and polyphenols. Your in physical activity. It can help fuel yielding B vitamins such as biotin immune system is supported by performance if taken in advance and B12, while folate in Almased® the addition of iron and vitamin A, of exercise, while it can aid 1. Deibert, P et al (2004). Intl. Journal of contributes to the reduction of while riboflavin and vitamin C recovery and replenish nutrients Obesity; 28(10):1349-52. 2. König, D et al (2008). Annals of Nutrition tiredness and fatigue. protect the body's cells from daily for muscular health post exercise. and Metabolism; 52(1):74-78. oxidative stress.

4 5 Weight Loss Plans

We asked three Achieve busy ladies to trial our 14-day plan and share their your ideal own experience.

"I wanted to try Almased® figure with as I had noticed a gradual increase in my weight and my jeans had become quite Almased® tight! At first the plan was a bit of a shock as it made me aware of how much We have two diet plans sugar I was consuming on a which are easy to follow. daily basis. I found it to be a really good reminder of You neither have to count sensible portion sizes so when calories nor prepare I went back to everyday complicated meals. meals it made me eat more healthily. It’s a great kick- start to weight loss. Almased® can really help you achieve your weight loss goal; it’s a oth plans can be lifestyle product that certainly tailored to your works” - Lara, Ascot (right). B needs, depending on your weight loss goal. Our 14-Day Plan caters for timely and effective weight loss, while our Long-Term Plan offers healthy, sustainable weight loss until your desired weight has been achieved. This guide 200ml or low-fat milk and 2 tsps also includes top tips and tasty Simple and convenient to use. of oil (full recipe on page 19). Mix recipes that can be incorporated How to mix Almased®? all ingredients together. Consume into your balanced diet. Even cold and within 20 minutes of when your target weight has Almased® provides essential preparation. been reached, Almased® can still nutrients for a healthy, well- be taken on a continual basis balanced diet in a concentrated providing supportive nutrition easy to use form and can be for overall well-being. Both used to replace any daily meal. Use our Almased® shaker programmes are also suitable Dissolve 50g of Almased with to create a perfectly, for people with Diabetes. either 200-350ml of water or smooth-tasting drink!

6 7 The 14-Day Figure Plan

Important: Add oil to your Almased® shake

The 14-Day It is recommended to add 2 tsps of (EPA) and Docosahexaenoic acid oil (i.e. flaxseed, walnut, rapeseed, (DHA). As the body can not olive) to each Almased® shake in make these essential omega-3 fatty Figure Plan order to ensure an adequate intake acids, they must be obtained of essential fats and to also aid through our diet. the absorption of fat- • ALA1 assists in the Our two week programme can help you reach soluble vitamins A, D, E maintenance of blood your weight loss goal in a timely and effective and K. cholesterol levels. 2 way. This plan guides you through all four A typical UK diet is high • EPA and DHA in saturated fats and low in have a positive stages of life with Almased®, including top essential unsaturated influence on heart tips and healthy, easy-to-follow recipes. omega-3 fatty acids health and such as Alpha-linolenic contribute to

1. This beneficial effect can be found with a daily intake of 2g of ALA. acid (ALA), normal function 2. Beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA. Eicosapentaenoic acid of the heart.

Initiation Phase (Day 1 to 3) Reduction Phase (Day 4 to 7)

In the Initiation Phase your teas are preferable. Limit alcohol The Reduction Phase supports beans, pulses, eggs) wholegrain body's system is reset. consumption. steady and healthy weight carbohydrates (brown rice, • Vegetable soup is suggested as it loss. During this time, two wholemeal bread or pasta, oats 1In this phase, your regular meals is low in calories and can provide 2regular meals (preferably etc.) and be rich in vegetables. are replaced with Almased® (recipe additional dietary fibre, vitamins breakfast and dinner) are You should also limit the on page 19). In addition, during and minerals. replaced with Almased® consumption of high-fat, high- this phase it is recommended to • We recommend including 2 tsps in addition to one regular, sugar foods as well as alcoholic consume vegetable soup as an of oil to ensure intake of essential balanced meal. beverages. In order to get the best additional meal to your 3 shakes omega-3 fatty acids. from the Almased® diet, avoid (recipe on page 30). • When prepared with water and This phase prepares the body snacking in-between meals. 2 tsps of oil, Almased® provides for the introduction of balanced Additional Information: about 230 calories, 27g of meals in addition to your Please note: Should you so wish, • It is important to drink 1.6-2L protein and 15g of slow releasing Almased® shakes. A selection this phase can be extended until of fluid daily to aid hydration. carbohydrates. When prepared of tasty and nutritious recipes your desired weight loss has been Consuming 1-2 daily cups of tea with 200ml of low-fat milk, each can be found in this brochure achieved. or coffee with no added sugar shake will provide around 330 (page 20 onwards). Meals should is fine however, decaffeinated calories, 34g of protein and 25g of consist of low-fat, high protein varieties, water, herbal or fruit slow releasing carbohydrates. foods (fish, chicken, turkey,

8 9 The 14-Day Figure Plan

Energy Balance: Key to Successful Weight Maintenance

To lose weight, calories con- In order to maintain your sumed must be less than calories weight after a weight loss burned. An important part of programme, your lifestyle needs maintaining energy balance is to consist of healthy nutrition the amount of physical activity and increased physical activity. that you do. Your calorie con- Exercise increases muscle mass, sumption and calorie expend- spurs energy consumption and iture does not have to balance can help with weight loss and every day; it’s about having a weight maintenance. Following balance over time that helps the Almased® programme sustain healthy weight. in conjunction with regular exercise can lead to improved More ENERGY IN than weight loss and overall fitness ENERGY OUT = Weight gain levels. More ENERGY OUT than ENERGY IN = Weight loss

Stabilisation Phase (Day 8 to 10) Life Phase (Day 11 to 14)

During the Stabilisation Top Tip: Instead of being fixated Enjoy three calorie controlled, nutritionally balanced and Phase, Almased® ensures on the scales, take regular body nutritionally balanced meals. all under 600 calories. You your body is supported with measurements (hip, waist, thigh During the Life Phase, do not have to follow the 3the required energy and and upper arm) as this will be 4Almased® can be continually order of the recipes, you can nutrients for healthy weight a more accurate measure of fat taken as supportive nutrition. simply use them as desired or maintenance. loss. In addition, how your choose additional recipes from: clothes fit will be a further During this phase, three regular www.almased.co.uk This phase slowly accustoms indicator of your weight loss meals are consumed daily. Feel your body to an increase in the progress. free to also incorporate Almased® Top Tip: Upon completion of consumption of regular meals, into your daily balanced diet the 14-Day Plan, feel free to helping to support the body’s following your weight loss. continue replacing 1-2 shakes energy needs while retaining For instance, consume it as a per day to support further muscle integrity. By replacing drink or add it to your cereal weight loss or general weight one meal, this can help maintain at breakfast, or alternatively, maintenance. weight after weight loss. For best use it as a go-to snack during results, replace your evening the day or pre or post-exercise. meal with Almased®. In this brochure you will find easy to follow recipes that are

10 11 Weight Loss Plans

The Long- Term Plan

Feeling good and want to continue with Almased® for more than 14 days?

u r Long-Term 2 weeks as this will programme can be result in unhealthy, O followed for as long excessive weight as you wish, offering healthy, loss. sustainable weight loss until The Reduction your goal has been achieved. Phase supports In the Initiation Phase, steady and healthy regular meals are replaced with weight loss. During Almased® (recipe on page 19). this time, two regular In addition, during this phase, meals (preferably it is recommended to consume breakfast and vegetable soup as an additional dinner) are replaced meal to your three shakes. with Almased®. Almased® for Please note: This phase should Your other meal optimum sports not be continued for more than should be high in nutrition protein, low in carbohydrate and No artificial fillers, rich in vegetables. flavours, preservatives This phase can last up to six you desire. amino acid profile will help or stimulants. weeks or until your target In the Life Phase, fuel performance, whereas weight has been achieved. incorporating Almased® into consuming Almased® after The Stabilisation Phase your daily balanced diet is exercise will aid recovery slowly accustoms your body to encouraged. Almased® can and replenish nutrients for an increase in the consumption be used as a go-to healthy, muscular health. of regular meals, helping to nutritious snack during the support the body’s energy needs day, pre or post-exercise or as while retaining muscle integrity. supportive nutrition for overall By replacing one meal, this well-being. It also provides can help maintain weight after optimum sports nutrition; when weight loss. This phase can be taken beforehand Almased®’s continued for as many weeks as high quality protein and

12 13 Tips for the Life Phase

Diet and Lifestyle Advice

Will I regain lost weight when I stop using Almased®? Here you will find the answer.

his all depends on you eating habits and how you manage and maintain your lifestyle following weight loss. T ® the programme. Almased is the beginning of a lifestyle change. Read food If you return to the same poor labels: Look eating habits that made you at traffic light gain weight in the first place, labelling on Nutrition in your new inevitably, weight will return. the front of Almased® life In conjunction with moderate packaging. levels of physical activity, try Red signals Limit consumption: Processed to incorporate the following high, amber cereals and meats, confectionery lifestyle tips into your daily medium and goods, ready-meals, white routine, to ensure healthy green low. To bread, pasta and rice, high- support weight sugar and salt condiments, loss and weight fruit-juices and alcohol. It is important to maintenance, foods with green energy dense foods. You should drink at least 1.6L and amber lights should be aim to get at least 6-8 hours of Consume regularly: Wholemeal of water every day. habitually consumed. sleep each night. pasta, bread and grains. Brown rice, rye, oats and essential Portion control: To control Increase levels of physical fats e.g. oily fish, seeds, nuts, portion sizes, choose smaller activity: The government avocado and olive oil. plates and bowls at meal times, recommends that we should be ensuring vegetables make up the engaging in at least 150 minutes Main components of your majority of meals. of weekly physical activity (30 daily nutrition: Low-fat dairy minutes, 5 days a week). This products, lean meats, eggs, Get enough sleep: Sleep should consist of two types legumes and pulses, vegetables, deprivation can result in lethargy of exercise; moderate aerobic high-fibre fruits and calorie free and an imbalance in blood sugar training (swimming, cycling liquids... and of course 50g of levels. This can increase the and fast-walking) and strength Almased® daily. urge for snacking on sugary and exercises (resistance training).

14 15 Tips for the Life Phase

Moderate alcohol intake: cottage cheese or 1 tbsp of nut Limit consumption of sugar- be disguised using other names. Alcohol provides empty calories butter, 2 handfuls of berries, sweetened bevarages: Low- Be sure to check the ingredient and prevents the body from 100g greek yogurt and of course calorie drinks with artificial list: sugar cane, golden syrup, breaking down fat. 50g Almased®. sweeteners, alcohol, fruit juices molasses or treacle, agave syrup/ (from concentrate), sugar- nectar, rice malt syrup, coconut Reduce consumption of fruit Avoid ready meals: They sweetened drinks. blossom syrup, maple/date syrup, juices: Although deemed healthy usually contain high amounts coconut sugar, unsweetened fruit and contribute to 1 of your of saturated fat, salt, sugar and Choose healthier cooking juice, high fructose corn syrup, 5-a-day, fruit juices still contain provide the body with little methods: Try to avoid foods barley malt, dextrose, maltose, large amounts of fast releasing nutrients. that are deep fried, battered or glucose, sucrose, fructose. sugar which can lead to weight marinated. Opt for low-calorie gain. cooking methods such as grilling, Limit consumption of refined poaching, steaming, boiling, oven- Drink between meals, not while carbohydrates: White bread, baking or stir frying. you eat: Drinking while eating baguettes, rolls, white pasta, leads to a greater increase in blood white rice, noodles and spaghetti, Added sugars: Eating foods with sugar levels, which can affect the sugary cereals or cereal bars, hidden sugars can affect weight breakdown of fat. pastries, crisps, chocolates, loss efforts. Sugar is added to most biscuits or cakes. foods however, on labels they can Eat three main meals per day: Otherwise your metabolism shifts into energy saving mode. Understanding the GI of 70-100 is high germ and endosperm) which Choose a salad with your main Glycaemic Index: GI of 56- 69 is medium increases the amount of fibre in course: If you prepare the salad Helpful advice for GI of 55 or less is low the food thereby slowing down yourself, make sure to choose the absorption of sugar into the weight maintenance low-sugar, low-fat dressings. If Almased® has an exceptionally bloodstream. It is important to in restaurants, ask for dressing on low GI of 27, which means that include some of the following the side and use sparingly. Not all carbohydrate-rich there is only a slight rise in blood low GI foods into your daily foods are created equal; they sugar levels after consumption. balanced diet. Amaranth, Avoid over-eating: It takes about all have different effects This is one of the reasons as to barley, buckwheat, brown, wild 20 minutes for the stomach to on the body depending on why it is suitable for those with and red rice, millet, quinoa, signal to the brain that it is full, their glycaemic index (GI). Type 2 diabetes. Foods with a oats, rye, bulgar wheat, so it is important to eat slowly The glycaemic index (GI) is lower GI have been found to help spelt and teff. and recognise when to stop. a ranking of carbohydrate- improve satiety, promote healthier containing foods (1-100) blood sugar levels and can help Snack on protein-rich foods: and is based on the rate of maintain healthy weight. The key This can increase satiety and absorption of sugars into the to long-term weight maintenance balance blood sugars. The below bloodstream and its overall is to eat carbohydrates with a low suggestions are great options effect on blood sugar levels. GI. Examples of low GI foods are for healthy, protein-rich snacks: wholegrains. Wholegrain foods 1 handful of nuts or seeds, 1 hard- contain the entire kernel (bran, boiled egg, 1-2 oat cakes or 80g raw vegetables with 2 tbsp of

16 17 14 Days: Daily Meal Plan

Healthy and Almased® Classic Shake Ingredients for 1 person: 5 heaped tbsp Almased® (50g), nutritious recipes 200-350ml water or 200ml low-fat milk or unsweetened almond or soya milk, 2 tsp of oil (olive, rapeseed, walnut or for today flaxseed).

Preparation: These delicious and nutritious recipes are calorie- Mix all ingredients together controlled to help you lose weight healthily. After and pour into a glass to enjoy. You can flavour the recipe with you have completed the 14-day programme, these cinnamon and other spices. recipes can still be incorporated into your new, healthy, balanced diet. Nutritional values per portion*: 230 Kcal, 27g Protein, 6g Fat, 15g Carbohydrates.

*When mixed with water and oil.

Day 1 to 3 (Initiation Phase) Day 4 (Reduction Phase) Day 5 (Reduction Phase)

BREAKFAST LUNCH/DINNER BREAKFAST LUNCH BREAKFAST LUNCH Almased® Shake Per breakfast Almased® Shake Irish Stew Almased® Shake Escalope of Chicken (recipe above) (see left) (recipe above) (recipe on page 31) (recipe above) with Olives served on Spinach Leaves (recipe on page 20)

ADDITIONAL MEAL DINNER DINNER (recommended) Per breakfast Per breakfast Vegetable Soup (see left) (see left) (recipe on page 30)

18 19 14 Days: Daily Meal Plan

Escalope of Chicken with Olives served on Spinach Leaves

Ingredients (for 2 persons): Spread some rapeseed oil into a 40g onion, 500g spinach leaves frying pan using a brush, heat and (frozen), 2 garlic cloves, 6 green then brown the chicken escalopes and 6 black pitted olives, 3 sundried in the oil on both sides. Add the tomatoes, 1 tbsp olive oil, 2 chicken vegetable stock, and then stir in escalopes each weighing 180g, the olive and tomato paste. Allow 1 tsp rapeseed oil, 100ml vegetable the chicken escalopes to simmer stock, nutmeg, pepper, salt for approx. 5 minutes. Check the seasoning of the spinach once again Preparation: Peel and dice the and serve on pre-warmed plates. onion, then gently fry in the oil until Place the chicken escalopes on top translucent. Add the spinach and the of the spinach and drizzle with the seasonings. Cover the pan with a lid olive and tomato paste. and carefully defrost and cook the spinach. Stir occasionally. Peel the Nutritional values per portion: garlic and together with the olives, 323 Kcal, 51g Protein, 11g Fat, sundried tomatoes and oil, roughly 5g Carbohydrates, 2g Fibre. blend using a hand blender.

Day 6 (Reduction Phase) Day 7 (Reduction Phase) Day 8 (Stabilisation Phase)

BREAKFAST LUNCH BREAKFAST LUNCH BREAKFAST DINNER Almased® Shake Penne all' Almased® Shake Chicken Tikka Herb Omelette Almased® Shake (recipe on page 19) Arrabbiata with (recipe on page 19) (recipe on page 32) with Goat's Cheese (recipe on page 19) Tuna (recipe (recipe on page 28) on page 32)

DINNER DINNER LUNCH Per breakfast Per breakfast Fishcakes with (see left) (see left) Seasonal Vegetables (recipe on page 35)

20 21 14 Days: Daily Meal Plan

Nutritional values per portion: Chilli con Carne with Brown Rice 551 Kcal, 32g Protein, 19g Fat, 63g Carbohydrates, 18g Fibre. Ingredients (for 2 persons): Peel the onion and garlic and 80g brown rice, 350ml vegetable chop finely. Wash the peppers stock, 40g red onion, 2 cloves and chillies, pick them over and of garlic, 450g pepper (red, deseed. Slice them into very fine green, yellow), 2 chillies (red, strips. In a pan add the rapeseed green), 160g lean minced beef, oil and gently fry the minced 1 tbsp rapeseed oil, 1 tsp tomato beef with the onion and garlic. paste, 160g tinned chopped Add the tomato paste and sauté. tomatoes, 120g tinned kidney Pour in the additional 100ml of beans (drained), 100g tinned vegetable stock. Add the chillies, sweetcorn (drained), 1 pinch of peppers, kidney beans, tomatoes cayenne pepper, black pepper, and sweetcorn. Continue salt. cooking over a medium heat for about 15 minutes, leave to Preparation: Add the brown rice simmer. Season with the spices. to 250ml vegetable stock and Serve with the brown rice. leave to gently cook.

Day 9 (Stabilisation Phase) Day 10 (Stabilisation Phase) Day 11 (Life Phase)

BREAKFAST LUNCH BREAKFAST LUNCH BREAKFAST DINNER Almased® Shake Chilli con Carne Almased® Lamb Fillet with Blueberry Cream Quinoa Ratatouille (recipe on page 19) with Brown Rice Energy Mix sliced Pumpkin and with a Berry Skewer with Smoked Tofu (recipe above) (recipe on page 29) Courgette Puree (recipe on page 29) (recipe on page 38) (recipe on page 37)

DINNER DINNER LUNCH ADDITIONAL SNACK (optional) Greek-Style Almased® Shake Curried Squash Courgette Gratin (recipe on page 19) Soup with Butterfly Almased® Shake (recipe on page 36) Prawns (recipe on (recipe on page 19) page 30)

22 23 14 Days: Daily Meal Plan

Salmon Steak with Vegetables

Ingredients (for 2 persons): 150g Season the salmon steaks, drizzle peppers, 400g courgettes, 150g with lemon juice and place on a carrots, 40g onion, 2 cloves of large piece of baking paper. Place garlic, 1 tbsp olive oil, 2 tbsp basil, the vegetable mix on the fish and 1 tsp pine nuts, 2 salmon fillets fold the corners of the baking (each weighing 200 g), 2 tbsp paper together to make a parcel. lemon juice, salt, pepper, 2 slices Place the parcels on a baking tray of wholegrain bread. and cook in a preheated oven at 180 - 200°C. Cook for 20 minutes. Preparation: Wash and cut the Serve with 1 slice of wholegrain peppers, courgettes and carrots. bread. Gently fry the vegetables in the olive oil with the onion and Nutritional values per portion: chopped garlic cloves. Wash 570 Kcal, 49g Protein, 30g Fat, the basil and pat dry, add to the 26g Carbohydrates, 10g Fibre. vegetables. Sprinkle pine nuts in to the mixture.

Day 12 (Life Phase) Day 13 (Life Phase) Day 14 (Life Phase)

BREAKFAST DINNER BREAKFAST DINNER BREAKFAST DINNER Herb Omelette Colourful Vegetable Pear and Nut Salmon Steak Almased® Muesli Fillet Steak with with Goats Cheese Bake with Cod Cottage Cheese with Vegetables Mix (recipe on page Onion Crust (recipe on page 28) (recipe on page 33) (recipe on page 28) (recipe above) 28) (recipe on page 39)

LUNCH ADDITIONAL LUNCH ADDITIONAL LUNCH ADDITIONAL SNACK (optional) SNACK (optional) SNACK (optional) Shepherds Pie Chilli con Carne Oriental Lentils with Sweet Almased® Shake (recipe on page 22) Almased® Shake and Vegetables Almased® Shake Potato Topping (recipe on page 19) (recipe on page 19) (recipe on page 34) (recipe on page 19) (recipe on page 36)

24 25 The Almased® Recipes

This is how a diet should taste

The following recipes are simple to make, nutritious and can be easily included in your balanced diet. These meals can also be enjoyed as part of your weight maintenance plan.

f you want a diet to succeed muscle integrity. This it is important to make long- is vital for a healthy- I term changes to your eating functioning metabolism habits however, it is not always and long-term weight about counting the calories. management. During the Almased programme, it is important not to restrict certain food groups. Meals should Lunch or dinner? include a combination of healthy It doesn't matter. omega-3 fats, protein, wholegrain carbohydrates and antioxidant You do not have to follow the lunch or dinner. Meals higher in generally more sedentary and rich vegetables. Ideally, for meal plan, it is merely a guide. carbohydrates are ideal at lunch therefore require less energy. weight loss and maintenance it The suggested recipes are varied, time as they can fuel you for the is important that each meal is healthy (under 600 calories) rest of the day. Aim for lighter protein based. Protein keeps you and tasty. They can even be meals in the evening as we are feeling full and helps maintain used interchangeably, either for

Vitality breakfast: Start Super soups: Our delicious Nutritious dishes: Here More delicious and healthy your day the right way with soup recipes for lunch you will find something for recipes on our website: these recipes | P. 28 » or dinner | P. 30 » every occasion | P. 32 » www.almased.co.uk/recipes

26 27 RECIPES Breakfast

Herb Omelette Pear and Nut Cottage Cheese with Goat's Cheese Almased® Energy Mix

Pear and Nut Cottage Preparation: Blend together gently cook until translucent. Add honey together. Carefully rinse the Cheese the yogurt and oil, then add the the egg mixture to the pan and berries and drain. Set aside 2 pieces Almased® and mix. Sprinkle with cook over a low heat until firm. of each type of berry, mash the rest Ingredients (for 2 persons): muesli and enjoy. Turn once. Then crumble the goat’s of the berries with a fork and mix 250g low-fat cottage cheese, 1 cheese over the omelette and place in. Place the cream into 2 glasses. pear, 1 tbsp ground flaxseed, 2 Nutritional values per portion: a lid over the pan. Ensure that you Place the berries alternately on the tbsp chopped mixed nuts, 1 tbsp 368 Kcal, 34g Protein, 12g Fat, only use a very low heat and allow sticks and serve with each glass. of oats, 1 tsp cinnamon. 31g Carbohydrates, 1.5g Fibre. the cheese to melt for approx. 5 minutes. Serve with a slice of Nutritional values per portion: Preparation: Wash the pear, wholegrain bread. 167 Kcal, 14g Protein, 7g Fat, remove the core and stalk and Herb Omelette with 12g Carbohydrates, 7g Fibre. finely chop. Mix the cottage Goat's Cheese Nutritional values per portion: cheese with the flaxseed and nuts. 313 Kcal, 18g Protein, 17g Fat, Place the cottage cheese on a plate Ingredients (for 2 persons): 22g Carbohydrates, 2g Fibre. Almased® Energy Mix and top with the pear and oats. 1 bunch of herbs (of choice), Sprinkle with cinnamon. 1 shallot, 2 large eggs, 50ml Ingredients (for 1 person): low-fat milk, 1 tbsp rapeseed Blueberry Cream with a 200g natural low-fat yogurt Nutritional values per portion: oil, 50g goat's cheese, 2 slices of Berry Skewer (1.5%), 1 tbsp flaxseed oil or 285 Kcal, 25g Protein, 13g Fat, 17g wholegrain bread, pepper, salt. rapeseed oil, 50g Almased®, Carbohydrates, 7g Fibre. Ingredients (for 2 persons): 50g strawberries. Preparation: Wash the herbs, dab 100ml soya milk, 400g silken tofu, Almased® Muesli Mix with kitchen roll to dry and chop 1 tbsp lemon juice, 10g honey, 160g Preparation: Mix together the finely. Beat the eggs in a bowl until blueberries, 40g raspberries, 40g yogurt, oil and Almased®. Halve Ingredients (for 1 person): frothy, add the milk and season strawberries, 2 wooden cocktail the strawberries and place on top. 150g natural low-fat yogurt with salt and pepper, fold in the sticks. (1.5%), 1 tbsp walnut oil, chopped herbs. Peel the shallot, Nutritional values per portion: 50g Almased®, 1 tbsp muesli then dice finely. Heat the oil in Preparation: Blend the soya 352 Kcal, 34g Protein, 12g Fat, (unsweetened). a frying pan, add the shallot and milk, silken tofu, lemon juice and 27g Carbohydrates, 3g Fibre.

28 29 RECIPES Soup

Curried Squash Soup Vegetable Soup with Butterfly Prawns Irish Stew

Vegetable Soup Curried Squash Soup with stock. Let simmer for a further 4 Preparation: Rinse the lamb in Butterfly Prawns minutes. Increase the temperature cold water, pat it dry and cut into Ingredients (4 servings): 500g in the pan, open the prawns like a cubes of approx. 2 cm. Brown the of any fresh or frozen vegetables Ingredients (for 2 persons): butterfly and cook in the oil for meat in the oil, peel and dice the -the more varied the better 600g butternut squash or similar, 2-3 minutes. Add the milk to the onions, then add to the pan and (examples of which include 100g leeks, 2 cloves of garlic, 3cm soup and heat, puree the soup and fry with the meat. Add half of broccoli, leeks, cauliflower, kale, ginger root, 1.5 tbsp rapeseed season with curry powder, salt and the vegetable stock and simmer. onions, celery, spinach, peas, oil, 1 tsp curry powder, 300ml pepper. Pour the soup into bowls In the meantime, wash and clean cabbage, peppers), 1 pinch sea vegetable stock, 200ml low-fat and place the prawns decoratively the vegetables, then cut them salt, fresh herbs, pepper. milk, 150g king prawns, 1 small in the middle. into slices or strips. Peel and dice chilli, 1 tsp rapeseed oil, black the potatoes. Add the vegetables Preparation: Wash, clean and pepper, salt. Nutritional values per portion: and potatoes to the pan and stir. chop the vegetables into small 296 Kcal, 22g Protein, 12g Fat, Add the caraway seeds, bay leaf, pieces. Place in a saucepan. Preparation: Wash the squash 25g Carbohydrates, 9g Fibre. thyme, salt and pepper. Add the Cover the vegetables with water and cut into cubes, remove the rest of the vegetable stock. Put a and cook until tender. Leave in seeds. Cut the leeks into fine lid on the pan and cook on a low the solid vegetables, or if desired, strips. Peel and finely chop Irish Stew heat for approx. 30-40 minutes. blend until smooth. Season with the garlic, deseed and cut the Divide into 2 bowls, sprinkle with fresh herbs, pepper and little sea chilli. Heat the rapeseed oil in a Ingredients (for 2 persons): the chopped parsley and serve. salt. pan, add the squash and gently 240g of lamb shoulder, 1 tbsp brown. Add 100ml of vegetable rapeseed oil, 40g onions, 400 ml Nutritional values per portion: Nutritional values per portion: stock to the pan and let simmer vegetable stock, 150g carrots, 250g 323 Kcal, 31g Protein, 11g Fat, 80 Kcal, 5g Protein, 1g Fat, 13g on a moderate heat for about green beans, 100g white cabbage, 25g Carbohydrates, 8g Fibre. Carbohydrates, 5g Fibre. 8 minutes. Butterfly the king 100g potatoes, ½ tsp caraway prawns with a knife. Heat the seeds, 1 bay leaf, 1 tsp thyme, 2 rapeseed oil in a frying pan, tbsp chopped parsley, salt, pepper. add the garlic, ginger and chilli. Add the remaining vegetable

30 31 RECIPES Mains

Penne all' Arrabbiata with Tuna Chicken Tikka Colourful Vegetable Bake with Cod

Penne all' Arrabbiata minutes. In the meantime, wash and 1 tbsp fresh mint, salt, pepper. Colourful Vegetable Bake with Tuna chop the herbs. Just before serving, Preparation: Make a marinade with Cod stir the herbs into the sauce. Place with the yogurt, lemon juice and Ingredients (for 2 persons): the pasta with the vegetable sauce, spices. Cut the chicken into pieces Ingredients (for 2 persons): 100g wholewheat pasta, 150g yel- sprinkle with parmesan and serve. about 1 cm across. Mix into the 400g cod, 1 garlic clove, 1 pinch low pepper, 150g red pepper, 40g marinade. Leave in the fridge of chilli flakes, 1 tbsp rapeseed onion, 2 garlic cloves, 1 red and Nutritional values per portion: covered, for about two hours. oil, 200g broccoli florets, 200g 1 green chilli pepper, 16 black 434 Kcal, 31g Protein, 14g Fat, Cook the rice in the vegetable stock. frozen peas, 200g carrots, olives, 1 tbsp rapeseed oil, 200g 46g Carbohydrates, 15g Fibre. Peel the onion and garlic and chop 1 onion, 1 tbsp rapeseed oil, tinned tomatoes, 150g tinned tu- finely. Wash peppers and tomatoes, 1 tbsp wholemeal flour, 100 ml na (in water), black pepper, salt, remove seeds from peppers and vegetable stock, 100ml low- 2 tbsp each of oregano, thyme, bas- Chicken Tikka then chop both. Heat the oil in a fat milk, 1 tbsp light cream, il, 2 tbsp grated parmesan. deep pan or wok and fry the onions 1 tsp curry powder, 1 tsp cayenne Ingredients (for 2 persons): 250g gently until translucent. Add the pepper, pepper, salt, 1/4 bunch of Preparation: Cook the pasta until chicken fillet, 100g low-fat natural tandoori paste, garlic and peppers chives, 4 stems of parsley. al dente. Wash, clean and dice the yogurt, 2 tbsp lemon juice, 1 tsp and continue cooking. Add the peppers. Peel and finely dice the tomato puree, ½ tsp curry powder, chicken and yogurt marinade and Preparation: Rinse the cod in onion and garlic. Wash the chilli ½ tsp garam masala, 1 tsp paprika stir all together­ while continuing to cold water, pat dry and cut into peppers and slice finely. Finely powder (sweet), 90g brown rice, cook for a further 5 minutes. Add cubes of approx. 2 cm. Peel the slice the olives. Heat the oil in a 1 tsp rapeseed oil, 1 tsp each of in the chopped tomatoes, tomato garlic and crush into the oil. frying pan, fry the onions briefly coriander seeds, fennel seeds and juice and herbs. Top off with the Add the chilli flakes. Marinate until translucent, add the diced mustard seeds, 180ml vegetable coconut milk and allow to simmer the cod in this mixture and set to peppers and continue to cook for stock, 40g onion, 2 garlic cloves, for 5 minutes. Arrange the chicken one side. Peel, halve and slice the approx. 5 minutes. Add the garlic, 300g red pepper, 300g yellow with the rice and serve. carrots. Place in an ovenproof dish sliced olives and tinned tomatoes. pepper, 120g tomatoes, 1 tbsp together with the broccoli florets Drain the tuna and add to the rapeseed oil, 1 tbsp tandoori paste, Nutritional values per portion: and the peas. Distribute the pieces vegetables. Season with salt and 100ml tomato juice, 100ml low-fat 475 Kcal, 40g Protein, 11g Fat, of fish evenly over the vegetables. pepper and simmer for approx. 5 coconut milk, 1 tsp fresh coriander, 54g Carbohydrates, 9g Fibre. Preheat the oven to 190 °C (fan

32 33 RECIPES Mains

Oriental Lentils and Vegetables Greek-Style with Ginger and Lamb Fillet with Sliced Courgette Gratin Yogurt Dressing Pumpkin and Courgette Puree

oven 170 °C). Peel and finely dice celery etc), 2 garlic cloves, 1 tbsp in. Wash the lemongrass and finely Preparation: Cut the fish fillets into the onions, brown them in the oil, rapeseed oil, 1 tsp curry powder, chop. Carefully stir the lentils and small cubes. Soak the bread roll in stir in the flour and add the stock 1 pinch each of turmeric, cumin vegetable mixture together, arrange­ water. Wash, clean and finely dice the whilst stirring constantly. Add and ground coriander, black pepper, on 2 plates and serve. Chop and vegetables. Combine the fish and diced the milk and allow everything to 150g low-fat natural yogurt, 2 tbsp sprinkle the parsley over the lentil vegetables with the egg and cornflour simmer briefly. Stir in the light sour cream, 2 tbsp low-fat quark, 3 and vegetable mixture. Serve with and mix well. Squeeze out the roll cream and the seasonings. Wash, cm ginger, 2 stems of lemongrass, 4 the ginger and yogurt sauce. thoroughly and add to the mixture, dry and chop the chives and then tbsp parsley. then add the seasonings to taste. Cover add them to the sauce. Pour the Nutritional values per portion: the mixture and leave to stand. In the sauce over the vegetable and fish Preparation: Peel and dice the 418 Kcal, 26g Protein, 14g Fat, meantime, wash and clean the seasonal mixture. Cook in the oven for onion, fry gently in the oil until 47g Carbohydrates, 14g Fibre. vegetables, then cut into pieces. Gently approx. 30 minutes. Serve the bake translucent, rinse the lentils and add fry the diced onions in the oil, add in the dish and sprinkle the parsley to the onions. Mix all together and Fishcakes with Seasonal the vegetables and carry on cooking, on top. add 200ml vegetable stock, simmer Vegetables add some vegetable stock if required. for approx. 15 minutes. Once the Season to taste with salt and pepper Nutritional values per portion: lentils are cooked, drain and retain Ingredients (for 2 persons): 150g and keep warm. Just before serving, 467 Kcal, 31g Protein, 23g Fat, what is left of the cooking stock. salmon fillet, 100g tuna fillet, 100g stir in the sour cream and herbs. Heat 34g Carbohydrates, 13g Fibre. Wash, clean and dice the seasonal halibut fillet, 1/2 stale wholegrain the rapeseed oil in a pan, shape the vegetables. Heat the oil in a pan, add bread roll, 80g spring onions (or fish mixture into burgers and slowly Oriental Lentils and the curry powder, finely chopped leek), 160g carrots, 125g celery, 1 fry on both sides until golden brown. Vegetables with Ginger garlic and seasonal vegetables and egg, 1 tsp cornflour, 300g seasonal Place the vegetables on plates, top with and Yogurt Dressing gently brown. Season to taste with vegetables (e.g. cabbage, fennel, the fish cakes and serve. the remaining spi­ces and pour in pepper, courgette, asparagus), Ingredients (for 2 persons): the remaining cooking stock. Cook 40g red onion, 2 tbsp rapeseed oil, Nutritional values per portion: 100g red lentils, 40g onion, 1 tbsp gently for a short time. To prepare 2 tsp sour cream, 2 tbsp chopped 549 Kcal, 45g Protein, 29g Fat, rapeseed oil, 250ml vegetable the yogurt dressing, mix together parsley, 100ml vegetable stock, 27g Carbohydrates, 18g Fibre. stock, 600g fresh seasonal the yogurt, sour cream and quark. sea salt, pepper, chilli. vegetables (leeks, carrots, peppers, Peel and crush the ginger and stir

34 35 RECIPES Mains

Quinoa Ratatouille Shepherds Pie with Fishcakes with with Smoked Tofu Sweet Potato Topping Seasonal Vegetables

Shepherds Pie with Sweet casserole dish and top with the mash. chopped garlic and scatter over the Preparation: Rinse the lamb fillets Potato Topping Sprinkle with salt and chilli powder. vegetables. Slice the olives and cut in cold water, pat dry and place in Bake for 10 minutes. Remove from the goat's cheese into small cubes, a deep dish. Mix the oil with red Ingredients (for 2 persons): 250g oven and serve with vegetables or salad. then scatter over the top of the peppercorns. Chop the rosemary minced lamb (reduced-fat), 1 carrot, vegetables. Season with pepper and mix into the oil. Peel the garlic 150g green pepper, 1 small onion, Nutritional values per portion: and salt. Drizzle with the olive oil. and crush into the oil. Mix this all 1 garlic clove, ½ cup of chopped 391 Kcal, 26g Protein, 15g Fat, Preheat the oven to 200°C (fan oven together, pour over the meat and mushrooms, ½ tsp chilli powder, ½ 38g Carbohydrates, 8g Fibre. 180°C), bake the gratin at 180°C (fan allow to marinate for approx. 30 tsp dried rosemary, 2 tbsp tomato oven 160°C) for approx. 25 minutes, minutes. Peel and dice the potatoes, paste, 150 ml vegetable stock. until the cheese is lightly browned. wash and dice the courgettes. Pour Sweet potato topping: 1 large sweet Greek-Style Courgette Gratin Serve with one wholemeal­ roll each enough vegetable stock to cover potato, 1 tbsp butter, chilli powder, (optional). the bottom of the pan. Heat and salt, pepper. Ingredients (for 2 persons): 1 simmer the pieces of potato in the tsp rapeseed oil, 300g courgettes, Nutritional values per portion: stock for approx. 10 minutes. Add Preparation: Preheat oven to 180oC. 300g tomatoes, 2 garlic cloves, 5 480 Kcal, 29g Protein, 24g Fat, the diced courgette, season with salt Chop the carrot, onion, pepper, stems each of oregano and basil, 35g Carbohydrates, 9g Fibre. and pepper, place a lid on the pan mushrooms and garlic. Add the minced 25g black pitted olives, 25g green and allow to cook for a further 8 - 10 lamb to an oil-free frying pan. Brown pitted olives, 200g reduced-fat Lamb Fillet with Sliced minutes. Drain away the remaining the lamb, add the vegetables and cook goat's cheese, black pepper, sea salt, Pumpkin and Courgette vegetable stock and then puree the until soft. Begin making the potato 2 tbsp olive oil, 2 wholemeal rolls. Puree courgettes and potatoes. Season to topping while the meat filling cooks. taste with pepper, salt and nutmeg, set Chop the sweet potato into cubes, Preparation: Grease an ovenproof Ingredients (for 2 persons): 2 lamb aside and keep warm. Wash and peel steam or boil. Once the potatoes are dish with the rapeseed oil. Wash and fillets, 2.5 tbsp rapeseed oil, 1/2 tbsp the pumpkin, remove seeds and fibre, soft, add the butter and seasonings, clean the courgettes and tomatoes, rosemary leaves, 2 garlic cloves, 400g then slice. Heat the oil in a pan, fry mash until smooth. In the meantime, cut into slices (approx. 3 mm) and muscat pumpkin, 250ml vegetable the slices of pumpkin slowly on both stir in tomato paste, vegetable stock, layer in the ovenproof dish. Wash stock, 1 tsp red peppercorns, 100g sides for approx. 10 minutes. Preheat seasonings, salt and pepper to the meat the herbs, pat them dry, pluck peeled potato, 400g courgettes, black the oven to 150°C (fan oven 130 °C). filling. Transfer the meat filling to a from the stems, mix with the finely pepper, salt, nutmeg. Next, add to a frying pan some of

36 37 RECIPES

Mains Almased® Wellness Tea is the perfect complement to the Almased® diet and can be enjoyed as a light and refreshing everyday tea for general well-being.

The loose leaf blend is naturally caffeine free and consists of selectively chosen ingredients; Elder Blossom, Hawthorn Berries, Marjoram, Fillet Steak with an Onion Crust Woodruff and and Green Beans with Bacon Celery Root.

the oil from the marinated lamb, Ratatouille: 1 shallot, 2 garlic cloves, and brown briefly in the oil on both Preparation: Wash and clean the heat and brown the lamb fillets for 1 tbsp rapeseed oil, 100g tomatoes, 1 sides. beans, cook in boiling salted water approx. 3 minutes on each sides. can of peeled tomatoes, salt, pepper, Ratatouille: Peel the garlic, cut into until al dente. Drain. Season the meat Place the lamb fillets into an oven basil. cubes and fry in the oil with the on both sides with pepper and salt, proof dish and cook for approx. 8 - shallots. Wash the tomatoes, and cut brown both sides in the Preheat the 10 minutes in the oven. Then leave Preparation: Bring the quinoa into cubes. Add the canned tomatoes oven to 200°C (fan oven 180°C). Peel to rest for a little longer. Finally, briefly to the boil in 200ml vegetable together with the basil. Season with the onions, finely dice and mix with place the lamb fillets with the sliced stock and then simmer for approx. salt, pepper. Let the tomato sauce the mustard, breadcrumbs and egg pumpkin and courgette puree on 2 25 minutes on a low heat. Turn simmer for about 20 minutes on a yolk. Divide equally and rub mixture prewarmed plates and serve. off the heat and allow to soak for low heat. Then purée with a blender. onto both fillet steaks. Bake in the about another 5 minutes. While the Arrange the quinoa and fried tofu on oven for approx. 3 minutes. The crust Nutritional values per portion: quinoa is cooking, start preparing the 2 plates. Stir in the Ratatouille. should crisp and turn a light golden 392 Kcal, 38g Protein, 16g Fat, Ratatouille (directions right). Once yellow. 24g Carbohydrates, 7g Fibre. the Ratatouille is simmering, continue Nutritional values per portion: Finely dice the lean bacon, then fry with preparing the vegetables for the 558 Kcal, 31g Protein, 26g Fat, gently in the butter until translu- quinoa mix. Cut the spring onions 50g Carbohydrates, 16g Fibre. cent, add the beans and stir them in. Quinoa Ratatouille with into rings. Peel the ginger and carrots. Serve with the steaks. Smoked Tofu Finely dice the ginger. Dice the carrots, courgettes and pepper. Cut the celery Fillet Steak with an Onion Nutritional values per portion: Ingredients (for 2 persons): 80 into pieces. Heat the oil, stir the ginger Crust and Green Beans with 431 Kcal, 50g Protein, 19g Fat, g quinoa, 300ml vegetable stock, and curry powder into the oil, add Bacon 15g Carbohydrates, 5g Fibre. 40g spring onions, 3cm ginger the vegetables and cook gently. Add root, 150g carrots, 250g celery, the remaining vegetable stock. Put a Ingredients (for 2 persons): 360g 150g courgettes, 150g red pepper, lid on the pan and simmer for about fillet steak, 1 tbsp rapeseed oil, 1 tbsp rapeseed oil, freshly ground another 8 minutes. Add the spices and 80g onions, 1 tbsp hot mustard, black pepper, salt, curry powder, seasonings to taste. Mix the vegetables 1 tsp breadcrumbs,1 egg yolk, 400g turmeric, cumin, 200g smoked with the quinoa. Cut the tofu in slices green beans, 40g lean bacon, 1 tsp tofu. with a thickness of approx. 0.5 cm butter, pepper, salt.

38 39 Also available... Almased® Lactose-Free and Almased® Single Servings.

For more information about Almased® call 020 7969 1886 or visit our website: www.almased.co.uk

Almased® UK Ltd. Building 3, Chiswick Park, 566 Chiswick High Road, London W4 5YA www.almased.co.uk Almased UK @AlmasedUK