The 30-Day Bigger Leaner Stronger Transformation
When you’re dieting, you probably like to keep things simple.
Whether you’re tracking macros or following a meal plan, you know how much easier it is to hit your numbers when you stick mainly to “clean” whole foods like chicken breast, rice, broccoli, and so on.
There’s a price you have to pay for this convenience, though: it can get pretty boring.
And simple dishes like these curry recipes are the perfect antidote.
Traditionally, a curry is a combination of spices, herbs, and chilis mixed with vegetables and meat, but as most are made with large amounts of butter, oil, and coconut milk, they’re simply too high calorie for cutting.
For example, the Crockpot Indian Butter Chicken Curry has just 9 grams of fat per serving, the Pukka Yellow Chicken Curry is ideal when you want something sweet and savory, and the Coconut Curry Chicken Meatballs are perfect for when you want a heartier, more “Westernized” version of this classic Indian dish.
This chicken curry pairs tomato and creamy coconut together to deliver a rich combo of both sweet and spicy to tease your tastebuds toward that next delicious mouthful. It’s a dish that doesn’t skimp on sauce so when you serve over fluffy rice it will be coated through and through.
2 lbs. boneless, skinless chicken breasts, cut into 1/2 inch chunks
Salt and pepper, to taste
1 1/2 Tbsp. vegetable oil
2 Tbsp. curry powder
1/2 onion, thinly sliced
2 cloves garlic, crushed
1 14 oz. can coconut milk
1 14.5 oz. can diced tomato
1 8 oz. can tomato sauce
3 Tbsp. sugarGet the Recipe
Yes you read that right – this creamy, luscious, medium-spicy, must-have-it Chicken Tikka Masala, is a meal based on just 5 ingredients. You can purchase a store-bought masala paste but the true magic of this dish happens when you make a homemade paste – you’ll get a more fragrant, punchy, deep flavored curry that you’ll thoroughly adore.
2 lbs. boneless, skinless chicken breasts
1/4 cup masala paste (store bought or homemade, see below)
1/2 cup plain yogurt
1 1/2 cups tomato puree
1 14 oz. can regular coconut milk
Rice and cilantro, for serving
Homemade masala paste:
5 cloves garlic
2-inch piece of fresh ginger
3 Tbsp. garam masala
1 Tbsp. chili powder
1 Tbsp. turmeric
1 Tbsp. cumin
1.5 tsp. ground cloves
2 tsp. salt
1/2 tsp. cayenne pepper
A small pile of of cilantro stems
A fistful of almonds
Juice of one lemonGet the Recipe
Some people wouldn’t consider butter chicken a curry, but it is. It’s just a very mild version suited to those who can’t stand the hotter spice that often accompanies curries. This Indian Butter Chicken can be made in a slow cooker or on the stove top. You can adapt the level of spice and smokiness for a slightly different result each time you make it – and you will make it again because it’s scrumptious.
2.5 to 3 lbs. boneless skinless chicken breasts or thighs, cut into 2 inch pieces
1 onion, diced
3 cloves garlic, chopped
2 tsp. curry
2 tsp. garam masala
1 tsp. cumin
1/2 tsp. cayenne powder
1/2 tsp. ground ginger
1 14 oz. can light coconut milk
1 6 oz. can tomato paste
3-4 drops liquid smoke
Salt, to taste
1/2 cup low-fat plain yogurt, optional
1 head cauliflower, cut into florets for cauliflower “rice” (optional) or serve over
Or, jasmine, white or brown rice, to serve
Cilantro, chopped for garnish, optional
Lime, optionalGet the Recipe
Hot, hot, hot – definitely a dish to hit the spot for those who love strong, assertive flavors. A nice dollop of Greek yogurt always does the trick to add a cool sensation to a spicy dish. And of course, if you don’t like it so fiery, simply ease off on the curry powder. For another dimension of sweetness and flavor, try adding some pieces of pineapple.
2 Tbsp. canola oil
2 sprigs thyme
1 lb. boneless, skinless chicken breast, sliced bite size
1 potato, sliced bite size
1 medium onion, sliced bite size
1 green bell pepper, sliced bite size
1 jalapeno pepper, finely chopped
6 Tbsp. curry powder
1 1/2 tsp. kosher salt
2 tsp. garlic powder
1 cup low sodium chicken stock
1 1/2 tsp. ground black pepper
2 1/2 Tbsp. white vinegar
Dash good balsamic vinegar, optionalGet the Recipe
Using a slow cooker is the lazy man’s (or woman’s) way to a tasty meal. Fast 10 minute prep and your slow cooker does the rest of the work for you. This meal is not one to disappoint. It’s jam packed with flavor, and produces moist, tender chicken that makes this meal crazy delicious.
1 14 oz. can coconut milk, plus 1 can of water
2-4 Tbsp. Thai red curry paste
1 Tbsp. soy sauce
1 Tbsp. palm or coconut sugar (or sub maple syrup or brown sugar)
1 Tbsp. minced ginger
2 tsp. fish sauce
3 garlic cloves, minced
1 lb. boneless, skinless chicken thighs, cut into 2-3 pieces
1 large kabocha, cut into 1 inch cubes (or 1 small butternut squash)
1 medium yellow onion, chopped
1-2 chili peppers, if you like extra heat
1 large bunch of kale, torn into small pieces, roughly 2 packed cups
Optional: cilantro, chili peppers, and lime to serveGet the Recipe
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You’ll love this dish that delivers a new twist on chicken curry that you’ve probably never tried. Based on an exquisite red curry sauce, the ground chicken is also infused with the fragrant herbs and spices of Asia and the Middle East. And in around 30 minutes you’ll be chowing down on these oh-so-tasty meatballs.
1/2 cup roughly chopped carrots
1/4 red onion, chopped
2 Tbsp. freeze dried cilantro
Juice of 1 lime
2 Tbsp. basil
1 Tbsp. coconut aminos (or soy sauce)
1 tsp. ground ginger
1 clove garlic
1/2 tsp. ground cumin
1/4 tsp. red chili flakes
1/4 tsp. each sea salt and pepper
1 lb. ground chicken
1 can coconut milk
1 Tbsp. red curry paste
1 Tbsp. almond butter
2 Tbsp. lime juice
1 tsp. minced garlicGet the Recipe
If you love Thai food and have been wondering how to make a true, Thai-inspired dish at home, this authentic recipe will get you there. The recipe comes direct from a renowned chef in Phuket, Thailand and provides a few secrets to achieving those rich, sweet yet spicy Thai flavors you adore. It also works perfectly subbing out chicken for fish.
1.5 lbs. chicken tenders or chicken breast, cut into cubes
2 red peppers, sliced
1 Tbsp. olive oil
2 Tbsp. red curry paste
1 14 oz. can coconut milk
2 Tbsp. fish sauce
1 Tbsp. palm sugar, or coconut sugar
5-6 kaffir lime leaves, julienneGet the Recipe
For a phenomenal taste and a budget-friendly meal you could serve to the crowd, this Chicken Yellow Curry delivers. With the sweetness of yellow peppers and savory overtones of chickpeas, it really hits the spot. It also lends itself well to the addition of different vegetables and spices. Try adding shallot and a cinnamon stick for an aromatic kick.
4 cloves of garlic
2 inch piece of ginger
2 yellow peppers
1 organic chicken stock cube
1-2 fresh red chillies
1/2 a bunch of fresh coriander
1 tsp. runny honey
1 tsp. ground turmeric
2 tsp. curry powder
8 free-range chicken drumsticks
1 14 oz. can chickpeas
1 tsp. tomato purée
1 mug of basmati rice, about 5 oz.
Fat-free natural yogurt, optionalGet the Recipe
This unique and authentic dish combines the ethnic backgrounds of both India and Pakistan in a curry called Karahi. Though it may sound new, it’s a basic Indian curry found in most restaurants. Made with a tomato and yogurt base and a collection of aromatic herbs and spices, you’ll love that this chicken curry is super easy to create.
1.1 lbs. boneless chicken breasts
2.2 lbs. chopped fresh tomatoes
1 medium red onion, finely chopped
1 tsp. minced garlic
1 tsp. minced ginger
1 1/2 tsp. red chili powder
1 tsp. garam masala
1 tsp. white cumin powder
1/2 tsp. turmeric powder
4 Tbsp. vegetable oil
1/2 cup water
Salt to taste
1 Tbsp. chopped coriander
2-3 green chilis, optional
Dash of lemon juiceGet the Recipe
Anyone who loves Indian curries will love this easy-to-make meal. It can be made with bone-in or boneless chicken and utilizes a wide array of Indian herbs and spices – cumin, cinnamon, ginger, paprika – the types of spices that add pleasant tones and a heavenly aroma that makes any meal incredibly appealing.
3 Tbsp. butter or ghee
1 large bay leaf
2 inch piece of cinnamon
1/2 tsp. cumin seeds
2 cups onions, chopped fine
1 Tbsp. minced garlic
1 Tbsp. minced ginger
2 Tbsp. tomato paste
1 1/2 Tbsp. coriander powder
3/4 tsp. turmeric powder
3/4 tsp. ground black pepper
3/4 tsp. Indian chili powder or cayenne
1 1/2 tsp. salt
3 lbs. chicken thighs or drumsticks, bone-in
2 cups potato, cut into 1 1/2 inch cubes
1/2 cup water or chicken broth
1 1/2 tsp. garam masala
2 Tbsp. cashew paste
1/4 cup chopped cilantroGet the Recipe
What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
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