When he’s in competition mode, Stafford prepares all his meals with a 40:40:20 split of protein, fat and carbs. Here’s a day’s
worth of recipes from his new ebook Low Carb Fat Loss Cook Book (fitbooks.co.uk) so you can do the same.
2 eggs / 2 rashers turkey bacon, chopped / Pinch of paprika / 50g sweet potato, peeled and diced / 50g red pepper, chopped / 50g cherry tomatoes / 50g kale, torn / 3ml coconut oil / Handful of chopped parsley
Roast the sweet potato at 180˚C/gas mark 4 for ten minutes. Heat the oil in a pan. When hot, add the turkey bacon, sweet potato, pepper and tomatoes and cook until they begin to brown. Add the kale and parsley. Cook briefly, then reduce the heat and crack the eggs into the pan. Sprinkle the paprika over the egg and cook until the egg is done.
HAZELNUT ENERGY BALLS
20g chocolate whey protein / 10g hazelnuts, chopped / 10g blended oats / 1tsp raw cacao / 5g almond butter / 15ml coconut milk / Vanilla pod seeds / Sea salt / 3ml honey
Mix all the ingredients together except the chopped hazelnuts and the coconut milk. Continue to mix while you add the coconut milk slowly. Once the mixture has taken on a dough-like consistency, place it in the fridge to set. When set, separate into 20g lumps and roll them into 20g balls. Place in a bowl with the chopped hazelnuts and turn until the balls are evenly coated.
MUSCLE-BUILDING VENISON BURGER
150g venison mince / 10g sage, finely chopped / 1 clove garlic, finely chopped / 2 portobello mushrooms / 5ml coconut oil / 80g sweet potato / 1 egg / 1tsp rosemary / Salt and pepper
Heat the oven to 180˚C/gas mark 4. Cut the sweet potato into thick chips, mix with rosemary and roast for 20 minutes. Combine the venison, sage, garlic and egg and form a patty. Heat the oil in a hot pan and brown the burger on each side. Reduce the heat and cook for eight minutes each side. Season and roast the mushrooms (stems removed) for seven minutes. Use these as your bun, and top the burger with rocket, tomato, shallots and mustard.
PERFORMANCE FISH AND CHIPS
125g salmon / 50g crushed peas / 80g tenderstem broccoli / 1tsp lemon zest / 100g swede / 1tsp mint / 1tsp rosemary / 2tsp coconut flour / Salt and pepper
Heat the oven to 180˚C/gas mark 4. Cut the swede into thick chips, mix with rosemary, season and roast for 20 minutes. Place the coconut flour into a bowl and season with salt, pepper and lemon zest. Coat the salmon, shake off the excess flour, then roast for eight minutes. Steam the peas, add the mint and crush using the back of a fork. Steam the broccoli and serve.