Cutting Guide 

NEW RECIPE - COURGETTE FRITTERS! 🤤These are low carb & high protein – perfect as a side dish or for entertaining! 🙌🏼✅ . 📝 INGREDIENTS (makes 4 servings): • 4 courgettes • 6 spring onions (finely chopped) • 250g feta cheese • 1 small bunch fresh parsley (chopped) • 1 tablespoon of dried mint • 1 teaspoon of paprika • 140g gram (or plain) flour • Salt & pepper to taste . • 3 large eggs (beaten) • 1 tablespoon of olive oil (for frying) • 1 lime . 👨🏼‍🍳 DIRECTIONS: 1.) Grate the courgettes with either the grating blade in the processor or by hand. 2.) Spread the little shards out on a tea towel and leave for about 10 minutes to get rid of any excess wetness. 3.) Put the chopped spring onions in a bowl and crumble in the feta. Stir in the chopped parsley, mint and paprika. 4.) Add the flour and season well with salt and pepper. Gradually add the beaten egg and mix thoroughly before stirring in the drained, grated courgettes. 5.) Heat the oil in a large frying pan and drop heaped tablespoons of the mixture into the hot oil, flattening the little cakes down with the back of the spoon as you go. 6.) Cook for about 2 minutes each side until golden, and then transfer to a couple of waiting plates. Serve them as snacks, appetizers or a side dish; spritzed with lime juice & garlic sauce as you go. . 📲 NUTRITIONAL INFO (per serving): • Calories: 280 • Protein: 16g • Carbs: 7g • Fat: 20g . Find more recipes like this on our blog & our industry-leading transformation guides at www.LDNMuscle.com 📈

TRIED, TESTED, PROVEN ⚠️ Here at LDNM we practice what we preach, our guides guarantee you results. This is LDNM’s @je_ldnm current results on our 2022 Cutting Guide 💪🏼✂️ No matter what your starting point, or goal we’ve got you covered; if in any doubt as to what’s best for you, just drop us a DM and we will advise you on the best guide for you 🙌

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🍗 Try our super popular CHICKEN & BROCCOLI PASTA BAKE RECIPE! 🥦 . 📝 INGREDIENTS (makes 5 servings): • 4 chicken breasts (cut into cubes) • 200g penne pasta • 250g broccoli (cut into florets) . • 250ml semi-skimmed milk • 1 tbsp. of olive oil • 1 tbsp. of plain flower • 1 tbsp. of wholegrain mustard . • 1 tbsp. of dried basil • 1 tbsp. of dried thyme . • 140g of mature grated cheddar cheese . • Salt and pepper (to taste) . 👨🏼‍🍳 DIRECTIONS: 1.) Cook the pasta, adding the broccoli for the final 4-5 mins and cooking until tender. Drain well, then heat the grill. 2.) Sprinkle chicken with salt, pepper and thyme, toss to coat 3.) Heat the olive oil in a pan and cook the chicken over a medium heat for 5 minutes and set aside. 4.) Heat the butter in a saucepan and stir in the flour. Cook for 1 min, then gradually add the milk, stirring well between each addition. Bring to the boil, stirring, then simmer for 2 mins, before stirring in the mustard, half the cheese and seasoning. 5.) Mix the chicken, pasta and broccoli into the sauce and spoon into an ovenproof dish. Scatter over the remaining cheese and place in the oven for 10 mins (180C) or until golden and bubbling. . 🕵🏻‍♂️ NUTRITIONAL INFORMATION (per serving): • Calories: 530 • Protein: 46g . • Carbs: 37g . • Fats: 22g . 📈 Start your Transformation Today at www.LDNMuscle.com 📈

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TRANSFORMATION TUESDAY 💪🏼✂️🎉 Looking lean @roblanghorn, epic results with our Cutting Guide. We caught up with Rob to find out more about his journey, here is what he had to say: “I’ve followed the LDNM journey for a while on social media and having seen the results, I decided to give the Cutting Guide a try. Though I’ve been working out for years, I was plateauing - the Cutting Guide gave me some much needed structure and focus to my workouts. Not only can I see the physical progress, but I leave everyday feeling a sense of achievement and that I’ve optimised my limited time in the gym. I’d highly recommend it for anybody looking to get maximum impact from their workouts, from beginners to experts, I believe you’ll benefit from this plan to guide and motivate you to achieve more all round!” Start your transformation today at: www.LDNMuscle.com

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🌯 HALLOUMI & CHICKEN WRAPS 🌯 get in the mix and give this recipe a go 🍽😁 📝 INGREDIENTS (makes 4 servings): 500g chicken breasts 3 tbsp. of vinaigrette dressing 4 tbsp. of hummus 2 handfuls of romaine lettuce (chopped) 2 medium tomatoes (chopped) 4 thick slices of halloumi (approx. 100g) 4 tortilla wraps 1 tsp. of oregano 1 tbsp. of olive oil Salt and freshly ground black pepper . 👨🏼‍🍳 DIRECTIONS: 1.Preheat a grilled over medium-high heat to 425 degrees. Pound chicken to an even thickness using the flat side of a meat mallet. 2.Brush chicken breasts lightly with about 1 tbsp. of olive oil, and then season with salt and pepper. 3.Grill the chicken; rotating once halfway through, and cooking for about 6-8 minutes on medium heat. 4.Transfer the chicken to a plate, then cover with foil, and let it rest for 10 minutes. Then dice into cubes. 5.In the meantime sprinkle both sides of the halloumi with the oregano, and then grill on both sides until golden. 6.Transfer your chicken to a mixing bowl, and then pour the vinaigrette over chicken and toss to evenly coat. 7.To assemble wraps spread about 3 tbsp. of hummus over each tortilla, top with chicken, lettuce, tomatoes and halloumi and then wrap your tortillas. 8.Serve with fresh salad and more halloumi if you like (optional) NUTRITIONAL INFO (per serving): Calories: 500 Protein: 39g Carbs: 22g Fats: 27g Enjoy 😋 . Transform Now at www.LDNMuscle.com 📈