1 tin of chopped tomatos
1 red onion
1 scotch bonnet chili (normal chili if you can’t find them)
1 tsp smoked paprika
2 tsp of artificial sweetner
Chopped corriander/parsley (your choice)
Juice of 1 Lime

Method
Put tomatos, onion, chili, paprika all in a saucepan and place on a medium heat. Simmer until the the mixture has reduced down to the consistency of jam/marmalade. Add the chopped herbs and lime juice. Leave to cool to room temprature then refrigerate.

 Been stressed lately with work, study, money and family and as a result have neglected the basics (not eating or resting properly, i.e. 2 -3 hours sleep a night, sometimes none at all). Effecting my mood in a real bad way. Anyway this Saturday at work my body finally said "enough is enough" and I blacked-out. Spent the rest of the day at the hospital then home (slept about 16 hours after that). Was worried it might be epilepsy since my family have a history of it. Doctors said, however, that it seems unlikely given how hard I’d been pushing myself and speaking to Mike (Tegid) yesterday it might simply be the case of low blood sugar. Anyways, now feeling slightly more human again and motivation’s get back to normal.

Nothing special - just the basics
Wednesday (Hams & Calves)
Standing Calf Raise 6 sets/20-8 reps
Seated Calf Raise 6 sets/20-8 reps
Lying Leg Curl 6 sets/15-8 reps + 1 set 20 reps 1 leg at a time
Stiff Legged Deads 6 sets/15-8 reps

Saturday (Quads & Calves)
Squats or Leg Press 7 sets/20-6 reps
Hack Squats 5 sets/ 15-8 reps
Front Squats or Smith Machine Barbell Lunges (I don’t have the balance to do them free weight yet) 5 sets/15-8 reps per leg.
Leg Extensions 6 sets/20-8 reps
Standing Calf Raise 6 sets/20-8 reps
Seated Calf Raise 6 sets/20-8 reps
 

Mix all the ingredients together - should look like thick porridge.
Place on a baking sheet lined with baking parchment and put in a hot oven until golden brown.

Can be sliced like a round loaf of bread - relatively low card, but in total gives about 80gr of protein (obviously more if you use whole eggs and not just the whites).

Fish oven baked in foil (high protein, low carb)

Any white fish (Cod and Hake are the best in my opinion)
Some cherry tomatos
Squeeze of half a lemon and rind
Dribble of oil/olive oil (can be left out if STRICTLY dieting)
1 clove garlic, crushed
Few Basil leaves
Pepper

Place fish on sheet of foil - dribble some olive oil and lemon juice over the top - add tomatoes and garlic and basil leaves and wrap up in the foil but not too tightly (the fish should steam in the oven rather than bake) - place in the oven (about 180 C) for about 25-30 minutes depending on the size of your fish - then serve.

Can alter the flavours as you like (chili, lime and ginger are also good).

Thanks