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Week 6

Day 36

  • Breakfast: Chorizo Fried Eggs & Tomatoes

    • ⏱️ Prep time: 5 mins | Cook time: 15 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 432kcal, Carbohydrates: 9g, Total Fats: 32g, Protein: 28g

    • 🛒 Ingredients:

      • 1 tsp. Coconut Oil

      • Chorizo

      • 3 Eggs

      • 1 Tomato, halved

      • Chilli Flakes

    • 📋 Preparation:

      1. Heat oil in a non-stick frying pan. Place chorizo and tomatoes in the pan and cook until chorizo is crispy.

      2. Crack in the eggs and fry to desired firmness. Sprinkle with chilli flakes and serve.

  • Lunch: Leftover Lamb Steaks & Roasted Celeriac Potatoes

    • ⏱️ Prep time: 0 mins | Cook time: 5-10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 468kcal, Carbohydrates: 21g, Total Fats: 29g, Protein: 36g

    • 🛒 Ingredients:

      • Leftover Lamb Steaks & Garlic Roasted Celeriac Potatoes

    • 📋 Preparation:

      1. Simply reheat in the microwave or oven and serve!

  • Dinner: Low Carb Cloud Bread BLT

    • ⏱️ Prep time: 0 mins | Cook time: 5 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 404kcal, Carbohydrates: 6g, Total Fats: 36g, Protein: 15g

    • 🛒 Ingredients:

      • 2 slices of leftover Cloud Bread

      • 2 Smoked Streaky Bacon Rashers

      • 1 tbsp. Mayonnaise

      • Lettuce

      • ¼ medium Avocado, mashed

      • 1 slice of Tomato

    • 📋 Preparation:

      1. Begin by frying the bacon rashers over a medium heat.

      2. Spread the mayonnaise onto 1 slice of cloud bread. Add mashed avocado, tomato, lettuce and bacon.

      3. Top with another slice of cloud bread and enjoy!

Day 37

  • Breakfast: Omega-Boosting Greek Yoghurt, Raspberries & Almond Butter

    • ⏱️ Prep time: 5 mins | Cook time: 0 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 305kcal, Carbohydrates: 19g, Total Fats: 18g, Protein: 19g

    • 🛒 Ingredients:

      • 150g Greek Yoghurt

      • 75g frozen Raspberries

      • 1 tbsp. Almond Butter

      • 1 tsp. milled Flaxseed

    • 📋 Preparation:

      1. Add yoghurt and raspberries to each bowl.

      2. Drizzle the almond butter over the top and sprinkle with milled flaxseed.

    • 💡 Top Tip: Double the recipe to save as a snack or share with someone else.

  • Lunch: Leftover Chinese Yuk Sung

    • ⏱️ Prep time: 0 mins | Cook time: 5-10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 365kcal, Carbohydrates: 11g, Total Fats: 26g, Protein: 20g

    • 🛒 Ingredients:

      • Leftover Chinese Yuk Sung

      • Lettuce leaves

    • 📋 Preparation:

      1. Simply take leftovers from the freezer the night before. Reheat in the microwave or on the hob and serve in lettuce leaves.

  • Dinner: Toad in the Hole

    • ⏱️ Prep time: 10 mins | Cook time: 45 mins | Servings: 2

    • 📊 Nutrition (Per Serving): Calories: 860kcal, Carbohydrates: 20g, Total Fats: 66g, Protein: 48g

    • 🛒 Ingredients:

      • 6 Pork Sausages

      • ½ Red Onion

      • 40g Soya Flour

      • 3 Eggs

      • 100ml Whole Milk

      • 3 tbsp. Sunflower Oil

      • 300g Asparagus

      • 1 Beef Stock Cube

      • ½ pint of boiling Water

      • ¼ tsp. Xanthum Gum (optional)

    • 📋 Preparation:

      1. Pre-heat oven to 220°C/200°C fan. Peel and chop onions into large wedges or quarters. Place oil, sausages and onions in a tray and cook for 15-20 minutes or until sausages are brown.

         

      2. Whilst the sausages are cooking prepare the batter. Whisk the eggs, soya flour and milk in a bowl. Leave to stand whilst the sausages are cooking.

         

      3. Carefully remove the sausages from the oven (the oil is very hot). The oil should be spitting slightly. If it isn’t, then place it on the hob over a high heat until sizzling. Give the batter a quick whisk before pouring it into the tray with the sausages and onions.

         

      4. Place the tray back in the oven and cook for 25-30 minutes. To ensure they rise, do not open the oven door until they have cooked for at least 25 minutes.

         

      5. 10 minutes before the toad in the hole is finished, grill the asparagus and prepare the gravy. Place the stock cube in a heatproof jug and add 100ml boiling water. Allow the oxo cube to melt before adding the xanthum gum. Use a fork to mix very fast for 30-60 seconds.

         

      6. Remove the toad in the hole and serve 1 portion with ½ the asparagus and gravy.

    • 💡 Top Tip: Save 1 portion for day 38 dinner.

Day 38

  • Breakfast: Chorizo Fried Eggs & Tomatoes

    • ⏱️ Prep time: 5 mins | Cook time: 15 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 432kcal, Carbohydrates: 9g, Total Fats: 32g, Protein: 28g

    • 🛒 Ingredients:

      • 1 tsp. Coconut Oil

      • Chorizo

      • 3 Eggs

      • 1 Tomato, halved

      • Chilli Flakes

    • 📋 Preparation:

      1. Heat oil in a non-stick frying pan. Place chorizo and tomatoes in the pan and cook until chorizo is crispy.

      2. Crack in the eggs and fry to desired firmness. Sprinkle with chilli flakes and serve.

  • Lunch: Leftover Carb Friendly Creamy Fish Pie

    • ⏱️ Prep time: 0 mins | Cook time: 5-10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 658kcal, Carbohydrates: 19g, Total Fats: 48g, Protein: 40g

    • 🛒 Ingredients:

      • Leftover carb friendly Creamy Fish Pie

    • 📋 Preparation:

      1. Simply take leftovers from day 28, from the fridge and reheat.

  • Dinner: Leftover Toad in the Hole

    • ⏱️ Prep time: 0 mins | Cook time: 5-10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 860kcal, Carbohydrates: 20g, Total Fats: 66g, Protein: 48g

    • 🛒 Ingredients:

      • Leftover Toad in the Hole

    • 📋 Preparation:

      1. Simply take the leftover toad in the hole and asparagus from day 37 and reheat either in the oven or microwave and enjoy.

Day 39

  • Breakfast: Portobello Mushroom Baked Eggs & Bacon

    • ⏱️ Prep time: 5 mins | Cook time: 15 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 274kcal, Carbohydrates: 7g, Total Fats: 17g, Protein: 25g

    • 🛒 Ingredients:

      • 2 Eggs

      • 2 Portobello Mushrooms

      • 2 Smoked Bacon Rashers

    • 📋 Preparation:

      1. Pre-heat oven to 160°C/140°C fan. Remove the stalk of the mushrooms, then place each mushroom on a baking tray facing upwards.

         

      2. Crack an egg into each mushroom and place in the oven for 20-25 minutes.

         

      3. Whilst the eggs and mushrooms are baking fry the bacon rashers over a medium heat. Remove eggs and mushrooms from the oven and serve with the bacon.

         

  • Lunch: Leftover Chicken & Kale Superfood Stew

    • ⏱️ Prep time: 0 mins | Cook time: 5-10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 281kcal, Carbohydrates: 16g, Total Fats: 9g, Protein: 35g

    • 🛒 Ingredients:

      • Leftover Chicken & Kale Superfood Stew

    • 📋 Preparation:

      1. Defrost the night before. Simply reheat in the microwave, oven or on the hob and serve!

  • Dinner: Chicken Fajita Bowl

    • ⏱️ Prep time: 15 mins | Cook time: 25 mins | Servings: 2

    • 📊 Nutrition (Per Serving): Calories: 601kcal, Carbohydrates: 25g, Total Fats: 42g, Protein: 40g

    • 🛒 Ingredients:

      • 2 Chicken Breasts

      • 1 tbsp. Olive Oil

      • 3 Garlic Cloves, crushed

      • Juice of 1 Lemon

      • ½ tsp. Paprika

      • ¼ tsp. Cayenne Pepper

      • 150g frozen mixed Peppers

      • ½ Lettuce, shredded

      • 1 Red Onion, thinly sliced

      • 1 Tomato, diced

      • 1 Avocado, mashed

      • 50g Cheddar

      • 100g Sour Cream

    • 📋 Preparation:

      1. Add the chicken, oil, paprika, cayenne pepper, 2 garlic cloves and ½ the lemon juice to a freezer bag, season with salt and pepper. Seal the bag, move the chicken about in the bag, ensuring it is thoroughly coated in the seasoning. Marinate for at least 1 hour. This can be done the night before to save time if you desire.

         

      2. Pre-heat oven to 200°C/180°C fan. Place the chicken in a tray with the frozen peppers and cover with foil. Bake for 20 minutes, remove foil and cook for a further 5-10 minutes.

      3. Whilst the chicken is cooking, prepare the fajita bowls by sharing the lettuce and red onion between 2 bowls. If you are taking the second burrito bowl on the go, it can be prepared in a plastic container.

      4. Take another bowl and combine the mashed avocado, tomatoes and remaining garlic and lemon juice. Season with salt and pepper and mix well. Share the mixture between the 2 bowls.

      5. Remove the chicken from the oven and slice it into strips. Add the chicken to the fajita bowls then sprinkle with cheddar and sour cream.

    • 💡 Top Tip: Save 1 portion for day 40 lunch.

Day 40

  • Breakfast: Omega-Boosting Greek Yoghurt, Raspberries & Almond Butter

    • ⏱️ Prep time: 5 mins | Cook time: 0 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 305kcal, Carbohydrates: 19g, Total Fats: 18g, Protein: 19g

    • 🛒 Ingredients:

      • 150g Greek Yoghurt

      • 75g frozen Raspberries

      • 1 tbsp. Almond Butter

      • 1 tsp. milled Flaxseed

    • 📋 Preparation:

      1. Add yoghurt and raspberries to each bowl.

      2. Drizzle the almond butter over the top and sprinkle with milled flaxseed.

    • 💡 Top Tip: Double the recipe to save as a snack or share with someone else.

  • Lunch: Leftover Chicken Fajita Bowl

    • ⏱️ Prep time: 0 mins | Cook time: 0 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 601kcal, Carbohydrates: 25g, Total Fats: 42g, Protein: 40g

    • 🛒 Ingredients:

      • Leftover Chicken Fajita Bowl

    • 📋 Preparation:

      1. Simply take leftovers from day 39, from the fridge and enjoy! You can reheat the chicken if you prefer it served warm.

  • Dinner: Italian Cauliflower Calzones

    • ⏱️ Prep time: 15 mins | Cook time: 25 mins | Servings: 2

    • 📊 Nutrition (Per Serving): Calories: 476kcal, Carbohydrates: 9g, Total Fats: 38g, Protein: 26g

    • 🛒 Ingredients:

      • 1 tbsp. Olive Oil

      • 75g Mozzarella, shredded

      • 2 tbsp. Cream Cheese

      • 1 Egg

      • 2 tbsp. Passata

      • ½ tsp. Oregano

      • 4 slices of Pepperoni

      • 50g Cheddar, grated

      • Fresh Basil

      • (Note: The instructions mention adding almond flour to the dough, though it is missing from the original infographic’s ingredient list. Suggest using 50g–75g of almond flour to form the dough).

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan and line a baking tray with baking paper and lightly cover with oil.

      2. For the calzone dough, add the mozzarella and cream cheese to a bowl. Season with salt and pepper, then microwave until melted. Remove from the microwave and stir to ensure the cheese is well mixed.

      3. Add the almond flour and egg to the dough, then use your hands to knead into a ball. Spread the dough over the baking sheet in a circular shape.

      4. For the filling spread the passata over half of the calzone base and sprinkle over the oregano, cheddar and pepperoni.

      5. Fold over half of the dough, covering the calzone filling and place in the oven for 20-25 minutes. When the calzone has cooked, remove from the oven and serve immediately.

Day 41

  • Breakfast: Eggy Avocado Boats

    • ⏱️ Prep time: 5 mins | Cook time: 15 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 465kcal, Carbohydrates: 19g, Total Fats: 37g, Protein: 23g

    • 🛒 Ingredients:

      • 1 Avocado

      • 2 Eggs

      • Chilli Flakes

      • 2 tsp. Parmesan, grated

      • 100g Mushrooms

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan. Cut the avocados in half and remove the stone. Use a spoon to remove enough of the flesh to enable the egg to fit into the hole.

         

      2. Place the avocado either onto a baking tray or into an ovenproof dish. Crack each egg into the centre of each avocado and sprinkle with chilli flakes and cheese.

         

      3. Place in the oven with the mushrooms and bake for 10-15 minutes or until the eggs have set.

         

      4. Remove from the oven and serve.

  • Lunch: Leftover Italian Cauliflower Calzone

    • ⏱️ Prep time: 0 mins | Cook time: 5-10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 476kcal, Carbohydrates: 9g, Total Fats: 38g, Protein: 26g

    • 🛒 Ingredients:

      • Leftover Italian Cauliflower Calzone from day 40

    • 📋 Preparation:

      1. Take the remaining half of the calzone from the fridge. Reheat in the oven or microwave until hot through, and enjoy.

  • Dinner: Cauliflower Grilled Cheese & Onion Sandwich

    • ⏱️ Prep time: 15 mins | Cook time: 25 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 608kcal, Carbohydrates: 17g, Total Fats: 33g, Protein: 40g

    • 🛒 Ingredients:

      • 1 tsp. Olive Oil

      • ½ Cauliflower Head

      • 1 Egg, lightly beaten

      • 30g Parmesan, grated

      • 75g Cheddar, grated

      • ½ Onion, sliced

    • 📋 Preparation:

      1. Cut cauliflower into florets and create cauli rice by finely grating or using a food processor. In a large bowl combine the cauli rice with the eggs and parmesan. Mix well and season with salt and pepper. Shape into 4 even balls.

         

      2. Heat oil in a non-stick frying pan. Place the balls in the pan, using a spatula to flatten them down. Cook until golden underneath, then flip and repeat on the other side.

         

      3. Top 2 of the patties with the cheddar, onion and remaining patties. Cook on both sides, until the cheese has melted in the middle.

         

Day 42

  • Breakfast: Peach & Raspberry Cinnamon Nut Butter Zoats

    • ⏱️ Prep time: 5 mins | Cook time: 10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 291kcal, Carbohydrates: 38g, Total Fats: 15g, Protein: 7g

    • 🛒 Ingredients:

      • 30g Porridge Oats

      • 150ml Coconut Milk

      • 50g frozen Raspberries

      • ½ Peach, sliced

      • 1 tbsp. Almond Butter

      • 1 tsp. Cinnamon

    • 📋 Preparation:

      1. Place oats, frozen berries and coconut milk into a pan. Cook on a low heat until the mixture has reached your desired thickness. Stir regularly. Alternatively, this can be cooked in the microwave.

      2. Pour oats into a bowl and stir through the almond butter. Top with the chopped peach and cinnamon and serve.

  • Lunch: Leftover Chicken & Kale Superfood Stew

    • ⏱️ Prep time: 0 mins | Cook time: 5-10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 281kcal, Carbohydrates: 16g, Total Fats: 9g, Protein: 35g

    • 🛒 Ingredients:

      • Leftover Chicken & Kale Superfood Stew

    • 📋 Preparation:

      1. Defrost the stew the night before. Reheat thoroughly in the microwave, oven or on the hob and serve.

  • Dinner: Chicken Kiev & Courgette Fries

    • ⏱️ Prep time: 15 mins | Cook time: 30 mins | Servings: 2

    • 📊 Nutrition (Per Serving): Calories: 684kcal, Carbohydrates: 16g, Total Fats: 49g, Protein: 48g

    • 🛒 Ingredients:

      • 2 Eggs

      • 100g Almond Flour

      • 1 tsp. Baking Powder

      • 1 tsp. Black Pepper

      • 2 tbsp. Butter

      • 2 Chicken Breasts

      • 2 tbsp. Garlic & Herb Cream Cheese

      • 2 Courgettes

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan. Add butter to a baking tray and place in the oven.

      2. Prepare the chicken by using a rolling pin to hammer it flat. Place 1 tbsp. of cream cheese onto ½ of each chicken breast and fold over like an envelope.

      3. For the batter combine the almond flour, baking powder and black pepper together in a shallow bowl and mix well with a spoon. Dip each chicken breast in egg and then cover in the batter mixture. Cut the courgettes into chip shapes and dip into the egg and batter mixture.

         

      4. Remove the baking tray from the oven. The butter should be sizzling. Place the chicken and the courgette into the baking tray and cook for 30 minutes.

      5. Serve 1 piece of chicken with ½ of the fries.

HELPFUL TIPS

 

SUSTAINABILITY & MAINTENANCE

Congratulations on completing your 6-week challenge! You have built incredible momentum, adapted your metabolism, and learned how to fuel your body with clean, low-carb, and nutrient-dense whole foods. Transitioning from a structured plan to everyday life does not mean losing your progress. It is about turning these last 42 days into a lifelong habit.

To maintain your results without following a rigid daily schedule, we suggest adopting the 80/20 rule. Keep 80% of your meals strictly aligned with the principles of this low carb program—focusing on high-quality proteins, healthy fats, and non-starchy vegetables. The remaining 20% allows for flexibility during social events, dining out, or enjoying occasional treats. If you choose to increase your exercise intensity, you can also consider carbohydrate cycling, adding clean carbs like sweet potatoes or quinoa specifically on your heavy training days.

GOLDEN RULES FOR LONG-TERM SUCCESS

  • Keep Prepping Ahead: The secret weapon of your success over the last 6 weeks was the smart use of leftovers. Always cook extra portions at dinner to secure a quick, stress-free low carb lunch for the next day.

  • Prioritize Protein and Fats: Keep focusing your meals around quality proteins (eggs, chicken, fish, steak) and healthy fats (avocado, olive oil, nuts). This keeps your hunger hormones stable and maintains lean muscle mass.

  • Listen to Your Body: Pay close attention to how different foods affect your daily energy, sleep quality, and digestion. Your body will tell you exactly what it needs to thrive.

  • Stay Hydrated: Keep up the habit of drinking plenty of water throughout the day. Clean hydration supports metabolic efficiency, digestion, and keeps false hunger cues at bay.

YOUR TRANSFORMATION LOG

Before moving forward, take a moment to reflect on your journey. True progress is measured by much more than just a number on the scale. Ask yourself:

  1. How much has your everyday energy and mental clarity improved?

  2. How do your clothes fit now compared to Day 1?

  3. Which healthy recipes have now become your absolute favorites?

Your journey does not end at Day 42—this is simply the starting point of your sustainable, healthy lifestyle!

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