Includes:

• Macro calculated recipes

• Breakfast, Lunch, Dinner,
Dessert options
• Full ingredient lists
 Hi there!
Thank you for purchasing this eBook and showing your support!

A lot of love and messy kitchens’ went into making this! I hope you enjoy the food as
much as I enjoyed creating it!

Please feel free to tag me on social media if you do make any of these recipes as I
would love to see, and hear your feedback!

@elite_eliteperformance

Elite By Elise

Enjoy!

2
Breakfast Burrito Breakfast

Ingredients
• 1 Simson’s Pantry barley wrap
• 1 egg
• 15g Spinach
• 120ml Pure Egg Simply egg whites
• 30g Avocado
• 50g Tomato
• 30g Old El Paso black beans
• 20g Onion
• 1 Tbsp Old El Paso Thick n Chunky Salsa
• 25g Bega light shredded cheese
• Seasoning; 1 tsp paprika, salt, pepper

Method
1. Dice tomato and onion, slice avocado
2. Whisk egg and egg whites together with seasoning
3. Using a non-stick pan, cook onion until it becomes
translucent
Calories Carbs Fat Protein
4. Add in egg mixture and scramble in a pan
5. Spread salsa over the wrap and layer spinach, 355.6 21.9 14.2 35.1
eggs, cheese and top with tomato, avocado
and black beans
Serves: 1
6. Serve immediately

3
Protein Pancakes Base Recipe Breakfast

Ingredients
• 120g Pure Egg Simply egg whites
• 80g Banana Raw
• 20g White Wings plain flour
• 20g Prana Power Plant Protein Vanilla Creme
• 1/2 tsp baking powder

Method
1. Put all ingredients into a blender and combine
until smooth
2. Cook over a low to medium heat in a nonstick pan
3. Serve with desired toppings (see ideas below)

Note- this recipe is highly versatile. Change the flavour

of protein you use and mix up the toppings to have a
different flavour experience. Many of the recipes I use call
upon vegan proteins as they have a better consistency
when it comes to cooking – these can easily be made
using whey protein as well. Calories Carbs Fat Protein

I’ve provided some of my favourite combinations below

and a table of the macros so you can customise your own.
273.3 36.7 0.9 29.6

Combinations
• White chocolate and raspberry (use whitechocolate protein)
• Reese’s peanut buttercup (use chocolate or peanut butter protein) Serves: 1

Topping Pancakes Calories Carbs Fat Protein

Fro pro Salted Caramel - 50 g 55.4 4.9 1.6 5.2

Fro pro Chocolate ice cream - 50 g 61.9 5.2 2.2 5.2

Macro Mike Chocolate Hazelnut PB+ Powdered Peanut Butter - 10 g 37.3 1.8 1.0 5.3

Macro Mike Dark Chocolate PB+ Powdered Peanut Butter - 10 g 36.6 1.8 0.9 5.3

Macro Mike Cookie Dough PB+ Powdered Peanut Butter - 10 g 37.3 1.8 1.0 5.3

Driscoll's Blueberries - 50 g 20.0 4.5 0.0 0.5

Strawberries Unsweetened Strawberries - 50 g 18.0 4.0 0.0 0.5

Fruit Banana Raw - 30 g 28.8 6.9 0.0 0.3

Lucky Flaked Almonds - 10 g 60.0 0.4 5.6 2.0

Peters no added sugar vanilla ice cream - 50 g 41.0 4.3 1.4 2.8

Queen Sugar Free Maple Flavoured Syrup - 25 ml 14.3 3.6 0.0 0.0

Queen Sugar Free Blueberry Flavoured Maple Syrup - 25 ml 0.0 0.0 0.0 0.0

Noshu Milk Chocolate Baking Chips - 10 g 44.7 1.2 3.9 1.3

Noshu White Chocolate Baking Chips - 10 g 44.4 1.2 3.8 1.4

Natvia Raspberry Fruit Spread with Chia Seeds - 10 g 0.0 0.0 0.0 0.0

Natvia Zero Added Sugar Chocolate Topping - 20 ml 6.0 1.5 0.0 0.0

Natvia Zero Added Sugar Salted Caramel Topping - 20 ml 4.4 1.1 0.0 0.0

4
Protein Acai Bowl Breakfast

Ingredients
• 1 x 100g Sachet Creative Gourmet Pure Acai
• 100g Creative Gourmet frozen banana
• 80ml So Good unsweetened coconut milk
• 20g PranaOn Vanilla Creme Protein

Method
1. In a high-speed blender process all ingredients
together until smooth
2. Topping Options provided below – Customize to
your own macros

Calories Carbs Fat Protein

266 31 9 15.7

Serves: 1

Calories Protein Fat Carb

Melrose Almond butter - 10 g 57.8 0.4 5.4 1.9

Strawberries - 50 g 18.0 4.0 0.0 0.5

Fruit Banana Raw - 50 g 48.0 11.5 0.0 0.5

Driscoll's Blueberries - 50 g 20.0 4.5 0.0 0.5

Lucky Flaked Almonds - 10 g 60.0 0.4 5.6 2.0

Chia Seeds (white or black) - 10 g 36.3 0.3 3.0 2.1

Pineapple Raw - 50 g 28.0 6.5 0.0 0.5

Australian Mango Kensington Pride - 50 g 28.0 6.5 0.0 0.5

Macro Wholefoods Coconut Flakes - 10 g 66.0 2.0 6.0 1.0

O&G protein crunchy granola vanilla - 20 g 82.7 12.0 2.7 2.7

Bells PB2 - 12 g 34.8 2.4 1.2 3.6

Sanitarium Natural Peanut Butter - 10 g 61.0 1.0 5.0 3.0

Macro Wholefoods Market Cacao Nibs - 5 g 34.0 1.6 2.5 1.3

5
Vege Breakfast Fritters Breakfast
(Gluten Free)

Ingredients
• 120g broccoli
• 200g zucchini
• 150g carrot
• 75g Edgell corn kernels
• 4 Large eggs
• 100g Pure Egg Simply egg white
• 75g Orgran gluten free plain flour

Method
1. Grate broccoli, zucchini and carrot into a large bowl
2. Sprinkle with salt and allow to sit for 5 minutes
3. Squeeze excess water out of vegetable mix and
drain (the zucchini’s hold a lot)
4. Add eggs, flour, corn and mix until combined
5. Heat a medium size nonstick frypan on a medium
heat and spoon 2 tbsp of mix per fritter into pan
pressing down and shaping into a circle
(alternatively you could use egg rings)
Calories Carbs Fat Protein
6. Cook for 3-4 minutes on each side or until
golden brown Macros per cake

Avocado Salsa ( 1 serve) 80 10 2 4

• 20g avocado (diced)
Macros when served with 1 Poached Egg &
• 40g tomato (diced)
Avocado Salsa
• 20g Edgell Corn kernels
293 26 13 16

Serves: 10

6
Smashed Pumpkin Breakfast

Ingredients
• 1 egg
• 1 Tip Top Multigrain English Muffin
• 200g Kent pumpkin (raw weight)
• 10g rocket
• 20g South Cape Greek style Feta reduced fat
• 5ml Mazetti balsamic glaze
• 5g pumpkin seeds
• 5g Gourmet Gardens garlic paste

Method
1. Preheat oven to 175 degrees
2. Peel and cut pumpkin into chunks
3. Toss pumpkin in garlic paste and roast for
30-45 minutes or until cooked through and
lightly browned
4. Smash pumpkin up with a fork
5. Toast muffin and poach egg
6. Top with feta, rocket, pumpkin seeds and Calories Carbs Fat Protein
balsamic glaze
331 34 12 20
Tip– It’s best to pre cook pumpkin in bulk for the
week ahead, it will keep in an airtight container in Serves: 1
the fridge for 4-5 days simply microwave to reheat.

7
Eggsplosive Cheesy Breakfast
Breakfast Muffins

Ingredients
• 2 large whole eggs
• 120g pure egg simply egg whites
• 40g mushroom
• 30g tomato
• 50g Don English leg ham
• 20g Bega Country lite shredded cheese
• 30g capsicum

Method
1. Preheat oven to 160 fan forced and spray a
6-hole muffin tin with oil or butter
2. Dice up mushroom, ham, capsicum and tomato
and combine in a bowl with eggs, eggwhites
and cheese
3. Whisk until all thoroughly combined
4. Bake for 12-15 or until eggs are cooked through

Calories Carbs Fat Protein

161 3 7 21

Serves: 2

Serve is 3 egg muffins

8
Breakfast Parfait Breakfast

Ingredients
• 20g Jordan’s low sugar almond and hazelnut granola
• 30g raspberries
• 30g blueberries
• 200g Yopro Vanilla yoghurt
• 20ml queens blueberry sugar free maple syrup

Method
1. In a glass layer yogurt, muesli and berries and
drizzle maple syrup
2. Repeat twice and serve immediately

Calories Carbs Fat Protein

230 25 4 22

Serves: 1

9
Chocolate Crepes Breakfast

Ingredients
• 120g Pure Egg Simply egg whites (1/2 cup)
• 20g Gold standard chocolate whey protein
• 20g White Wings plain flour
• 40 ml So Good unsweetened almond milk

Method
1. In a high-speed blender process all ingredients
together
2. Heat a large non stick fry pan and ladle a scoop
of the mix in the pan, swirl the mix around until
the base of the pan is covered by a thin layer
3. Cook each side for 1-2 minutes
4. Top with desired toppings

Some ideas
• Nutella and strawberries
• Black Forest: mixed berries and Dream Whip light
• Choc PB: Macro Mike Powdered Peanut butter Calories Carbs Fat Protein

210 17 1 31

Serves: 1

10
Strawberry & White Chocolate Breakfast
Cheesecake Bircher Muesli

Ingredients
• 40g Carmans Berry Bircher muesli
• 60ml Almond Breeze vanilla almond milk
unsweetened (1/4 Cup)
• 1 tub YoPro strawberry yoghurt 160g
• 5g Nestle baking white choc chips
• 10g Macro Mike out of this world Cheezecake
Powedered PB
• 50g Strawberries (diced)

Method
1. In a bowl combine muesli, almond milk and
yogurt. Soak overnight
2. When ready to serve prepare ‘Cheezecake’ PB
by adding water to desired consistency
3. Layer half the muesli mix in a glass. Top with
cheesecake PB and then the rest of the muesli,
top with white choc chips
Calories Carbs Fat Protein

338 38 9 26

Serves: 1

11
Chocolate Peanut Butter Breakfast
Chia Pudding

Ingredients
Chocolate layer
• 20g chia seeds
• 125ml So Good unsweetened cashew milk
(1/2 cup)
• 2 tsp Natvia OR 20ml sugar free maple syrup
• 5g cacao powder

Peanut butter layer

• 15g Chia seed
• 12g Macro Mike powdered PB
• 125ml So Good unsweetened almond
cashew milk (1/2 cup)
• 20ml Queen sugar free maple syrup

Method
1. For the chocolate layer, in a bowl combine
ingredients and refrigerate for 5–6 hours
2. For the PB layer, in a bowl combine ingredients
and refrigerate for 5–6 hours Calories Carbs Fat Protein

3. Layer half the chocolate mix on the bottom of 230 4 17 15

a glass, top with PB mix and then remaining
chocolate mix
Serves: 1

12
Sweet Omelette Breakfast

Ingredients
• 120g Pure Egg Simply egg whites
• 70g banana raw
• 1 tsp cinnamon

Method
1. In blender combine all ingredients
2. Heat a non-stick pan and pour half the mix in
and swirl around until the base is covered, once
the mixture begins to harden around 3 minutes,
fold the omelette in half and cook for another
minute or until desired consistency
3. Serve with some sugar free maple and any
other toppings you desire

Calories Carbs Fat Protein

121 16 0 14

Serves: 1

13
High Protein Cookie Breakfast
Dough Granola

Ingredients
• 2 cups rolled oats (240g)
• 1/4 cup pumpkin seeds (30g)
• 1/4 cup slivered almonds (30g)
• 1/4 cup Noshu choc chips (30g)
• 1 scoop of protein powder (I used Anabolix
chocolate whey)
• 1/4 cup almond butter (60g)
• 1/4 cup pure maple syrup (60ml)
• 70g Pure Egg Simply egg whites

Method
1. Preheat oven to 150 degrees fan forced and line
a baking tray with non stick paper
2. In bowl combine oats, seeds, nuts, choc chips
and protein, stir to combine
3. In a small saucepan combine maple and
almond butter until combined and runny, stir
through oat mix coating evenly
4. In a small bowl, beat egg whites until soft peaks Calories Carbs Fat Protein
form and fold through oat mix
5. Bake for 10 mins if you want a lightly toasted 175 16 8 8.5
granola. OR 12–15 minutes for extra crunchy, be
mindful granola will harden more once cooled Serves: 12
down so be conservative
Per serve: 35g
Note– I baked mine for 10 minutes, removed from
oven for 10 minutes and then put back into a turned
off oven and allowed to cool down in the oven.

14
Lower Carb Shepherd’s Pie Lunch/ Dinner

Ingredients
• 1 x 500g Cleavers organic extra lean organic beef
mince
• 1 sachet of Masterfoods shepherd’s pie mix
• 125g carrot (grated)
• 125g Coles frozen peas and corn
• 400g Kent pumpkin (raw)
• 350g Carisma potato (raw)
• 80g Bega extra light tasty cheese
• 20g Devondale light butter
• 60ml Coles skim milk

Method
1. Peel pumpkin and potatoes and cut into chunks,
cover with water in a saucepan – bring to the
boil and then simmer for 10-15 minutes or until
cooked through
2. While potatoes are boiling, heat a large frypan
and brown the mince
3. Add in grated carrot, peas and corn, sauce and
Calories Carbs Fat Protein
simmer for 10 mins
4. Drain water from potatoes and pumpkin. Add 349 29 9 38
in butter and then the milk slowly until there
are no lumps (you may need more or less milk
Serves: 4
depending how much liquid the pumpkin holds)
5. Using a 20 cm x 20 cm square baking dish put
meat mix in the base of the pan, then top with
mash and cheese
6. Bake in a 160 degree oven for 20–25 minutes
until cheese is golden
7. Cut into 4 squares

15
Brown Rice quinoa pumpkin salad Lunch/ Dinner
with chicken schnitzel strips

Ingredients
• 1 x 250g sachet of Sunrice brown rice and quinoa
• 400g Kent pumpkin (cubed into 1 -2cm)
• 50g pomegranate seeds
• 60g spinach
• 100g South Cape low fat feta
• 30g slivered almonds

Method
1. Preheat oven to 160 degrees fan forced
and roast pumpkin for 25-30 minutes until it
becomes soft
2. In a large bowl mix all ingredients together
3. Serve with your protein of choice – I often use
the Lilydale frozen schnitzels they’re macro
friendly and taste great with this salad

Calories Carbs Fat Protein

Macros per serve of salad

214 30 10 11

Macros per serve of salad with 1 Lillydale herb &

parmesan schnitzel

384 37 12 32

Serves: 4

16
Easy Mango Salad with
Lunch/ Dinner
Asian Style Chicken Skewers

Ingredients
• 150g Lebanese cucumber
• 150g Mango Kensington Pride (flesh part)
• 500g diced chicken breast (raw)
• 80ml Changs oyster sauce
• Bag of Woolworths fine cut coleslaw
• 8 skewers (metal or wooden)

Method
1. In a bowl combine diced chicken breast with
oyster sauce and thread onto skewers
2. Using a spiralizer, spiralize the cucumber and
mix with coleslaw
3. Slice the sides of the mango and scoop out
flesh, slice diagonally into thin strips and mix
into salad mix
4. Heat a nonstick frypan and cook chicken
skewers on medium heat until cooked through.
5. Serve with salad
Calories Carbs Fat Protein

186 12 1.6 30

Serves: 4

Serve is 2 skewers and 1/4 of the salad

17
Chicken Pad Thai Lunch/ Dinner

Ingredients
• 150g Pandaroo Thai style rice noodles
• 100g baby bok choy
• 100g carrot
• 400g chicken breast diced ( raw)
• 2 eggs (whisked)
• 50g bean shoots
• 100g macro hard tofu
• 2 x fresh garlic clove crushed
Sauce
• 1 ½ tbsp Jeenys tamarind paste (50gm)
• 1 ½ tbsp Changs Oyster Sauce (30ml)
• 1 tbsp fish sauce
• 3 tbsp CSR lite sugar (30gm)
Garnish
• Fresh lime wedges

Method
1. Dice Chicken into in strips, julienne carrot and Calories Carbs Fat Protein
cut the ends off the bok choy
2. Crush garlic and cook over a medium heat in a 361 42 5 34
fry pan with the chicken, set aside
3. Prepare noodles according to directions on packet Serves: 4

4. Cook carrot and bok choy together until just tender, add in chicken, noodles, sauce and mix together
5. Push the mix to the side and add in egg mix and continuing to toss noodles until egg is cooked
through
• Serve with some bean shoots and fresh lime on top
• You can increase the micronutrient profile of this dish simply by adding more vegetables.
Capsicum & corn spears are great additions!
• Lower Carb option – Use Changs Lo Cal noodles

18
Cheats Paella Lunch/ Dinner

Ingredients
• 1 Packet of Uncle Ben’s tomato and basil rice
• 70g peas
• 100g red capsicum
• 250g diced raw chicken breast,
OR 250g I&J frozen prawns tails off
• 2 tsp crushed fresh garlic
• 1 tsp chili flakes

Method
1. In a frypan cook chicken or prawns with garlic
and chili flakes until cooked through
2. Add rice, peas and capsicum into the pan
and combine until the vegetables are heated
through
3. Cook rice according to directions on packet
and add into the pan and mix through

Calories Carbs Fat Protein

Macros for recipe using chicken

361 44 5 35

Macros for prawns

317 44 5 24

Serves: 2

19
Oyster Beef & Ginger Stir Fry Lunch/ Dinner

Ingredients
• 500g Woolworths heart smart beef stir fry strips
• 80ml Changs original oyster sauce
• 20g Gourmet Garden ginger paste
• 100g broccoli
• 100g capsicum
• 100g fresh baby corn spears

Method
1. Cut vegetables into 2cm pieces
2. In a wok, cook vegetables for 2-3 minutes,
set aside
3. Add in ginger paste and beef and fry off until
beef is browned and cooked through
4. Add in vegetables and oyster sauce and
heat through

Calories Carbs Fat Protein

Per serve of sauce

177 8 3 27

Macros when served with 125gm

Select basmati rice

317 44 5 24

Macros when served with 125gm Wokka

Singapore noodles

316 35 4 33

Serves: 4

20
Vegetarian Lasagne Lunch/ Dinner

Ingredients
• 200g zucchini
• 400g capsicum
• 500g Barilla Basilico sauce
• 1 tin Macro diced Italian tomatoes
• 500g pumpkin Kent (raw)
• 160g Vetta Instant Lasagne Sheets
• 150gm Bega shredded extra light and tasty
cheese
• 125ml (1/2 cup) Coles skim milk
• Seasoning, fresh basil leaves, paprika, salt and
pepper

Method
1. Diced vegetables into 1cm pieces
2. Put all vegetables into pan and saute
until tender
3. Add in diced tomatoes, pasta sauce and herbs
and spices (to suit your liking)
4. Simmer for 15-20 minutes to allow flavours Calories Carbs Fat Protein
to infuse
5. In a rectangular baking dish 20cm X 30cm layer 278 39 6.7 15
some sauce then sheets of lasagne.
Drizzle with half the skim milk and then repeat Serves: 6
until all lasagne and sauce is used
6. Top with cheese and cover with foil
7. Bake covered for 40 mins on 160 degrees fan
forced and then remove foil and cook for a
further 15-20 minutes until cooked through and
browned on top

21
Low Fat Creamy Chicken
Lunch/ Dinner
& Vege Pasta

Ingredients
• 280gm Vetta high protein pasta (weighed dry)
• 300g chicken breast diced (raw)
• 150g broccoli
• 150g mushroom
• 100g carrot
• 80g onion sliced
• 1 tin Carnation light evaporated milk
• 3 tsp cornflour
• 2 tsp Massel chicken stock powder

Method
1. Chop vegetables into bite size pieces
2. Put Carnation milk into a bowl and whisk with
chicken stock powder and cornflour
3. Bring a pot of water to the boil and cook pasta
according to directions on packet
4. While pasta is cooking, cook onion with chicken
in a frypan, season with a little extra chicken
Calories Carbs Fat Protein
stock powder until the chicken is cooked
through, set aside
Macros per serve when prepared with pasta
5. Cook remaining vegetables until just tender,
add the chicken back in and pour Carnation 434 55 4 44
milk mix over. Stir continuously and bring to boil
until it thickens (you may need more or less For a Lower Carb Option serve with 50gm
cornflour, depending how thick you like (dry weight) Slendier Soybean pasta
the sauce)
280 26 4 35
6. Serve with pasta

Serves: 4

22
Shredded Teriyaki Chicken Lunch/ Dinner

Ingredients
• 500g Chicken breast fillets raw (keep whole)
• 100ml Lee Kum Kee salt reduced soy sauce
• 40g CSR lite reduced calorie sugar
• 1 tsp ginger powder or fresh
• 1 tsp garlic powder or fresh
• 1 tsp chili flakes (optional)

Method
1. In a bowl combine, sugar, soy sauce and spices.
Add in chicken breast and marinate for 1 hour
2. Place marinated chicken breast and sauce in a
slow cooker and cook on low for 6-8 hours or on
high for 3-4 hours
3. When chicken is cooked, remove from the slow
cooker. Place into a bowl and shred apart using
2 forks
4. Spoon remaining sauce from the slow cooker
over the chicken (this helps keep it moist)
Calories Carbs Fat Protein
Note– To work out the serving size weigh the entire
amount cooked and divide by number of serves Macros per serve (teriyaki chicken)
• I use this as a base for a lot of dishes, one of my
favourite ways to serve it with pineapple rice 139 6 1 25
• Simply mix crushed pineapple with basmati rice
• The sweetness of the pineapple balances the
Serves: 5
saltiness of the teriyaki well
See below for some options
• Teriyaki chicken with pineapple rice
• Teriyaki chicken tacos
• Teriyaki chicken wraps

23
Homemade Cheeseburger Lunch/ Dinner
& Chips

Ingredients
• 100g Cleavers extra lean organic mince (raw)
• 1/2 tsp onion powder
• 1 tsp Fountain no added sugar BBQ Sauce
• 1 egg white
• 1 slice Bega extra light cheese slice
• 20ml Fountain no added sugar tomato sauce
• 10ml Masterfoods dijonnaise mustard
• 10g Globus pickles
• 1 x Tip Top Burger thin
• 250g Spud lite potato (raw)

Method
1. Slice potato into wedges
2. In a bowl cover potatoes with boiling water and
microwave for 10 minutes
3. Drain potato and season with salt
4. Preheat oven to 160 degrees fan forced and
line a baking tray with paper. Place potato on
paper and bake for 30-45 mins (or until cooked Calories Carbs Fat Protein
through and lightly golden)
411 45.5 8.2 39
5. While chips are cooking, prepare burger by
combining mince, onion powder, BBQ sauce
and egg white Serves: 1

6. Form mince into a burger patty

7. Heat a non stick frypan on a medium heat
and cook patty for 3-4 mins each side or until
cooked through
8. Serve on burger thin with cheese, tomato sauce,
mustard, pickles. Serve with chips on the side

24
Chicken Gyros & Chips Lunch/ Dinner

Ingredients
• 20g Black Swan skinny tzatziki
• 40g lettuce
• 50g tomatoes raw
• 10g red onion raw
• 20g BEGA Country Lite shredded cheese
• 250g Coles carisma potato raw
• 1 Simsons Pantry whole grain super barley wrap
• 120g chicken breast raw
• 1 tsp Masterfoods Greek seasoning

Method
1. Preheat oven to 160 degrees (fan forced)
2. Cut potato into wedges
3. Cover potatoes with boiling water and
microwave for 5 minutes
4. Drain water from potatoes and pat dry with a
paper towel and line on a tray with baking paper.
Calories Carbs Fat Protein
5. Sprinkle herbs and salt over the top and place
into the oven. Chips will take about 30 minutes 370 37 6.5 40.6
to cook
6. Slice chicken breast and season with Greek seasoning Serves: 1
7. When chips are nearly cooked, heat a non-stick frypan and cook chicken through
8. Prepare wrap by spreading tzatziki over the base, then lettuce, tomato, onion, chicken and cheese
9. Roll up wrap and fold in the bottom
10. Remove chips from the oven and serve immediately

25
Chicken Enchiladas Lunch/ Dinner

Ingredients
• 500g raw chicken breast (2 fillets)
• 1 Jar Old El Paso enchilada sauce (375g)
• 8 Coles street tortilla mini wraps
• 80g Coles light shredded mozzarella
• 3 tsp Massel chicken stock powder

Method
1. In a slow cooker fill with 2L of boiling water and add
chicken stock powder and chicken breasts. Cook on
high for 2 hours or low for 4 hours
2. When chicken is cooked shred apart and add in 1/3
of the enchilada sauce
3. Divide chicken mix across the 8 wraps and roll each
up placing next to each other in a baking dish
4. Pour remaining sauce over the top of the
enchiladas and top with cheese and cover with foil
5. Bake in a 160-degree oven for 15 minutes, remove
foil and bake for a further 15 minutes or until cheese Calories Carbs Fat Protein
is brown
393 35 9 40

Serves: 4

Serve is 2 enchiladas

26
Sausage Rolls Lunch/ Dinner

Ingredients
• 300gm cleavers extra lean beef mince (raw)
• 40g onion diced
• 1 egg white (reserve egg yolk)
• 50g grated carrot
• 2 sheets Pampas light puff pastry
• 20ml no added sugar tomato sauce

Method
1. Thaw pastry by placing on bench covering with
a tea towel
2. Preheat oven to 180 degrees fan forced
3. In a bowl, combine mince, sauce vegetables
and eggwhite
4. Cut pastry sheet in half. Spoon 1/2 of the mince
mixture down along the long side of one pastry
half, shaping mince into a long sausage shape.
5. Roll up pastry to enclose filling, finishing seam
side down.
Calories Carbs Fat Protein
6. Brush each pastry with the reserved egg yolk
and cut into 6 pieces and place on a lined
107 12 3 7
baking tray
7. Cook for 20-25 minutes in the oven or until
golden brown Serves: 12

27
Muscle Cakes Lunch/ Dinner

Ingredients
• 1kg Carisma potato raw weight
• 2 tins X 185g Sirena lite in oil (drained)
• 20g Masterfoods dijon mustard
• 40g spring onion
• 1 egg
• 30g White Wings plain flour (reserve for cooking)
• 1-2 tsp salt
• 60g Devondale light butter

Method
1. Peel and cut potatoes into chunks and put in a
large saucepan with water. Bring to boil and boil
until soft – DO NOT OVERCOOK potatoes.
Cook until a fork goes through easily
2. Drain potatoes once cooked and mash until
almost smooth. Add in egg and continue to
mash. Mix in tuna, dijon mustard, onion and salt
to taste. Allow mix to cool down – doing it too
hot will make it harder to form patties.
Calories Carbs Fat Protein
3. Scoop mix into 10 even size patties and mould
with hands Macros per cake
4. Using a sifter, sift flour on both sides of the patties
5. Heat a frypan on medium heat and add a little 120 12 3 12
butter or oil, cook patties for 4-5 minutes each
side or until golden Serves: 10

28
Golden Fried Rice with Lunch/ Dinner
Sweet & Salty sauce

Ingredients
• 200g carrots
• 500g chicken breast raw diced
• 2 tsp garlic, fresh crushed
• 50g 1/2 cup onion, diced
• 200g basmati rice (dry weight)
• 1.5L chicken stock liquid
• 100g frozen peas and corn
• 2 tsp turmeric
• 1 tin Dole pineapple pieces in juice (227g)
Sauce
• 4 tablespoons low sodium soy sauce
• 1/4 cup pineapple juice (reserved from tin)
• 1 tsp Sriracha (or more/less to taste)
• 2 tsp cornflour

Method
1. Drain pineapple and reserve juice. Mix together
with the ingredients for the sauce and set aside
2. Dice carrots and chicken into bite size pieces Calories Carbs Fat Protein
3. In a saucepan bring chicken stock to boil, add rice
and cook in stock for 10-12 minutes or until cooked 424 61 3.5 37
through, drain when cooked and set aside
4. Set a pan on medium heat. Once hot, lightly Serves: 4
spray with oil then add garlic onion and chicken
and cook through. Add in vegetables, cooked
rice, pineapple, turmeric and stir through.
Cook for a few minutes until carrot starts to
become tender
5. Reduce the heat of the pan to low- medium
heat. Make a hole in the mixture, pour in the
sauce. Stir through sauce until it has covered all
the rice

29
Mum’s Meatballs Lunch/ Dinner

Ingredients
Meatballs
• 500g Cleavers extra lean beef mince (raw)
• 1 tsp mixed herbs
• 1 tbsp fountain no added sugar BBQ sauce (20ml)
Sauce
• 1 cup Fountain no added sugar tomato sauce
(250ml)
• 1 tin Macro diced tomatoes
• 1 tbsp Holbrooks worcestershire sauce
• 15g cornflour
• 20-40ml water
• Optional 1 tsp tabasco sauce
• 1 x 450g Packet of Sunrice basmati rice

Method
1. Combine all meatball ingredients in a bowl and
mix thoroughly using your hands
2. Roll into 20 even size meatballs
Calories Carbs Fat Protein
3. In a nonstick frypan heat on a medium heat
and add in meatballs and brown the outside Serve is 5 meatballs 1/4 of the sauce and 112g rice

4. Add in tomato sauce, diced tomatoes, tabasco

and worcestershire sauce, turn heat to low and 362 47.5 5 31
place a lid over the top and simmer for 20-30
mins until meatballs are cooked though Serves: 4
5. In a small bowl combine corn flour with water
and whisk until a smooth paste forms, remove
meatballs from pan and add in cornflour mix
into sauce, stir until sauce thickens (Note – its
best add in a little bit at a time, you can omit
this step if you prefer a runnier sauce)
6. Add meatballs back into sauce to coat in sauce.
7. Serve with rice

30
Quick Korean Beef Lunch/ Dinner

Ingredients
Ingredients for 4 servings
• 200g sugar snap peas
• 500g Cleavers extra lean mince raw
• 1 tbsp crushed garlic
• 1 diced onion (80g)
• 2 tbsp fresh ginger grated
Sauce
• 3 tbsp Lee Kee Kum low sodium soy sauce (60ml)
• 1 tbsp rice vinegar (20ml)
• 1 tbsp coconut sugar (20ml)
• 1 tsp sriracha (5ml)
• 1 x 450g bag Sunrice basmati rice

Method
1. Mix together the ingredients for the sauce and
set aside
2. In a glass bowl add snow peas and cover with
boiling water for 2 minutes, drain and set aside
Calories Carbs Fat Protein
3. Heat a frypan to medium high heat, then add
the beef and as it starts to brown then add A serve is 1/4 of the beef mix and 112g rice and
garlic, onions and ginger. Continue to cook the 50g sugar snap peas.
beef with the onions, garlic and ginger until it’s
fully cooked through and the spices 359 42.5 6.5 32.5
are fragrant
4. When the beef is cooked, reduce the heat to Serves: 4
low then pour in the sauce. Stir and ensure all
the beef is covered in the sauce.
5. Serve with rice
Note– You can use any other meat you like, or beef
stir fry strips, however I find mince absorbs the
sauce best

31
Chocolate Peanut Butter Brownies Sweet Tooth

Ingredients
Dry
• 40g Avalanche sugarfree hot chocolate powder
• 2 tbsp cocoa powder
• 2/3 cup almond meal (80g)
• 2 tbsp coconut flour (14g)
• 1/2 cup baking Natvia
• 1/2 tsp baking powder

Wet Mix
• 1/2 cup Sanitarium smooth natural peanut butter
(150g)
• 1/4 Cup Queen sugar free maple syrup
• 1/2 Cup TCC light coconut milk
• 1 egg

Method
1. Preheat oven to 170-degree fan forced and line
a square baking tin with baking paper
Calories Protein Fat Carb
2. In a bowl combine all dry ingredients and stir to
combine
70 3.3 5.7 1.3
3. In another bowl combine peanut butter, maple
syrup, coconut milk and egg. Mix to combine Serves: 24
4. Add wet mix into dry mix and stir to combine.
5. Pour into a baking tin
6. Bake for 15-20 minutes or until they lightly spring
back when touched in the centre
7. Let cool in tin and cut into 24 squares

32
No Added Sugar Sweet Tooth
Sticky Date Pudding

Ingredients
• 150g Trident pitted dates
• 1 cup boiling water
• 1 tsp bicarb soda
• 2 eggs
• 80g Devondale light butter
• 70g baking Natvia
• 40ml So Good unsweetened almond milk
• 150g (1 cup ) White Wings self-raising flour

Method
1. Preheat oven to 160 degrees fan forced and
spray a 12 hole muffin tin
2. Put dates, bicarb soda and boiling water in a
bowl and stand for 10 minutes
3. While dates are soaking, cream butter and
sugar together until butter turns pale yellow
(about 3 minutes)
4. Beat in 1 egg at a time (otherwise mix can
curdle) Calories Carbs Fat Protein
5. Using a masher mash dates with water until it
becomes a thick paste Macros Per Pudding

6. Sift flour into egg mix, add dates and milk and
fold through until just combined 117 18 3 2

7. Bake for 13–15 minutes until they spring back on Macros when served with 50gm Peters no added
the top when touched sugar ice cream and 40ml Natvia caramel sauce

Serve with Peters no added sugar vanilla ice cream 148 24 4 4

and Natvia Salty Caramel Sauce

Serves: 12

33
Cinnamon Donuts (Gluten Free) Sweet Tooth

Ingredients
• 90g Coles gluten free plain flour
• 20g almond meal
• 20g Devondale light butter (melted)
• 2 tsp baking powder
• 2 tbsp unsweetened applesauce (I blend
Woolworths simply apples)
• 50g baking Natvia
• 1 tsp carb soda
• 160ml almond milk
• 1 tsp cinnamon
Cinnamon sugar to roll donuts
• 2 tbsp Natvia OR CSR lite Sugar
• 1 tsp cinnamon

Method
1. Preheat oven to 180 degrees
2. Spray a donut tin with oil
3. Mix dry ingredients together and create well in Calories Carbs Fat Protein
the centre
4. Warm milk for 20 seconds in microwave and add Macros per donut
in melted butter and applesauce
5. Stir wet mix into dry mix 99 14.5 3.8 1.2

6. Mix should resemble a medium type cake batter

Serves: 6
7. Spoon mix into donut tin around 3/4 full
8. Bake in oven for 12–15 minutes or until brown and
spring back when touched
9. Roll in cinnamon sugar

34
Sugarfree Self- Saucing Sweet Tooth
Chocolate Pudding

Ingredients
• 1/2 cup (75g) white wings plain flour
• 1½ tablespoon almond meal
• 1/4 cup Natvia (the crystal one not the baking)
• 1½ teaspoon baking powder
• 3½ tablespoons Bournville cocoa powder, sifted
• 1/2 cup (125ml) Coles skim 99% fat free milk
• 35g Devondale light butter, melted
• 1 egg, lightly beaten
• 1/2 cup Natvia, extra ( for the top)
• 1 teaspoon vanilla extract
• 250ml boiling water

Method
1. Preheat the oven to 160 degrees fan forced. Sift
the flour, almond meal, natvia, baking powder
and 2 tablespoons of cocoa into a bowl. Add
the milk, butter, egg and vanilla and mix well to
combine
2. Spoon into 2x2 cup-capacity oven-proof dishes
and place on a baking tray Calories Carbs Fat Protein

3. Place the extra sugar and remaining cocoa in a

98 9.1 4.6 5
bowl and mix to combine
4. Sprinkle over the puddings and pour over the
Serves: 8
water
5. Bake for 15-20 minutes or until the tops are firm
and a skewer comes out clean

35
Blueberry Muffins Sweet Tooth
(gluten free & low sugar)

Ingredients
Dry
• 160g McKenzie Buckwheat flour
• 160g CSR lite sugar
• 1 tsp baking powder
Wet
• 150g Woolworths simply apples (blended to
puree)
• 120g Chobani plain yogurt (1/2 cup)
• 1 egg
• 60ml vegetable oil (1/4 cup)
• 100gm frozen or fresh blueberries

Method
1. Preheat oven to 160 degrees fan forced and
spray or line a 12 hole muffin tin
2. Sift flour and combine with sugar and baking
powder and make a well in the centre
3. Combine all wet ingredients together and add
Calories Carbs Fat Protein
into dry ingredients
4. Fold through mix until JUST combined, do not 183 26 7 4
over mix as it will cause tough muffins
5. Fill muffin paper cases ¾ full Serves: 12
6. Bake for 15 minutes or until springing back when
touched in the centre
Muffins will keep for 3 days in an airtight container

36
Sugarfree Apple Crumble Sweet Tooth

Ingredients
• 15g Natvia (normal not baking)
• 20g White Wings plain flour
• 10g Devondale light butter (cold)
• Cinnamon 1/2 tsp
• 180g Woolworths simply apple slices

Method
1. Preheat oven to 160 degrees fan forced
2. In a small ramekin dish place apple on the
bottom
3. In a bowl combine cinnamon, natvia, flour and
butter and rub mix together with fingertips until
it resembles breadcrumbs
4. Place mix on top of apples and bake for 15-20
minute or until golden
Note- you can easily quantify this single serve
recipe to make it in bulk
Calories Carbs Fat Protein

144 23 4 2

Serves: 1

37
Chocolate Caramel Pods Sweet Tooth

Ingredients
Base
• 25g tapioca flour
• 35g almond meal
• 35g Avalanche sugar free hot chocolate powder
• 10g rice flour
• 35g devondale light butter
Caramel
• 1/4 cup almond butter (60g)
• 5g Macro Mike choc caramel powder
• 10g coconut oil
• 30g Queen sugar free maple syrup
Topping
• noshu choc chips 40g

Method
1. Preheat oven to 160 degree fan forced
2. In a small dish melt butter and set to the side,
combine all other ingredients and add in butter
Calories Carbs Fat Protein
3. In a silicone mini muffin tray press the mix into
the base and up the side slightly Macros per pod
4. Bake for 8-10 mins (depending how crunchy you
want the base you can cook a little longer) 83 3 7 2
5. Remove from oven and set aside
Caramel Serves: 12

6. Melt coconut oil in the microwave. Stir almond

butter, maple and Macro Mike powder
7. Spoon caramel on top of chocolate base and
put into the fridge
Topping
8. In a microwave safe bowl heat choc chips
on 70 percent power for 1 minute, stir, then 30
second intervals until smooth
9. Pour a little chocolate over each pod and
refrigerate for 1 hour or until set

38
Super Soft Sugar Free Sweet Tooth
Banana Bread

Ingredients
• 300g ripe peeled bananas
• 1/2 cup tcc light coconut milk (125ml)
• 1 ½ cup white wings plain flour (225g)
• 1 tsp bi carb soda
• 1 tsp baking powder
• 3 tsp lemon juice (15ml)
• 115g devondale light butter (softened)
• 3/4 cup natvia (150g)
• 1 egg
• 1 tsp vanilla

Method
1. Preheat oven to 160 degrees fan forced and line
a loaf tin with baking paper
2. In a bowl combine flour, baking powder and
soda set aside
3. Mash banana in a separate bowl combine with
coconut milk and lemon juice and set aside
4. In another bowl cream butter and Natvia until Calories Carbs Fat Protein
light and fluffy (2-4 mins)
Macros per slice
5. Add in egg and vanilla. Beat until combined
6. Add in banana mix and beat for a further minute 136 19 5 2
7. Fold in flour until just combined. Do not overmix
as this can cause a tough bread Serves: 12
8. Bake for 1 hour, or until a skewer comes out clean
9. Cool on a wire rack
10. Cut into 12 slices

39
Low Sugar Reduced Fat Sweet Tooth
Vanilla Slice

Ingredients
• 2 sheets Pampas light puff pastry (trimmed to fit
a square cake tin) 290gm
• 1/2 cup Foster Clark custard powder (60g)
• 1 cup Natvia (200gm)
• 90g corn flour
• 3 cups Coles lite milk (750ml)
• 1 cup light thickened cream (250ml)
• 60g Devondale light butter
• 3 egg yolks
• 1 vanilla bean pod

Method
1. Preheat oven to 180 fan forced and defrost puff
pastry sheets. Trim them with a pizza cutter to fit
the base of a 20x20 square tin. Line two baking
trays with baking paper and lay the pastry
sheets on top, then place another baking tray
on top to prevent pastry rising too much during
baking. Bake for approximately 20 minutes, or
until the pastry is golden. Remove from the oven Calories Carbs Fat Protein
and allow it to cool completely.
2. Line a 23cm square tin with aluminium foil or Macros per slice
baking paper, Place one sheet of pastry in base
of tin, top side down. 135 16 7.5 2
3. Cut vanilla bean pod down the middle and
scoop out the seeds. Serves: 16

4. In a saucepan, combine Natvia, corn flour, vanilla and

custard powder. Add the milk and whisk until smooth over a medium heat. Add cream and continue to
whisk over medium heat until mixture starts to boil and thickens.
5. Reduce heat to low, add butter and whisk until butter is melted and mixture is smooth.
6. Remove pan from heat, then whisk in egg yolks until combined. (Mixture will be thick however once
chilled it will set to a custard)
7. Spread vanilla custard over pastry, then place the other pastry on top and refrigerate for 4 hours or
until set.
8. Garnish with a little sugar free icing sugar and cut into 16 squares using a serrated knife.

40
Chai and Date Caramel Cake Sweet Tooth

Ingredients
• 170g Trident pitted dates
• 1 cup boiling water
• 3 chai tea bags
• 1 tsp bi carb soda
• 1 ¼ cup self raising flour
• 125g Devondale light butter (melted)
• 4 eggs
• 1/2 cup Natvia

Method
1. Preheat the oven to 160°C fan forced. Place
the water and tea bags in a medium bowl and
allow to infuse for 10 minutes
2. Remove the tea bags and add the dates and
bicarbonate of soda. Set aside for 10 minutes
3. Using a hand-held stick blender or masher,
blend/mash until smooth. Place the flour,
cinnamon and Natvia in a large bowl
4. Add the butter, vanilla, eggs and date mixture Calories Carbs Fat Protein
and mix to combine
Macros per slice
5. Pour into a lined loaf tin lined and bake for
45-50 minutes, or until cooked when tested
with a skewer 150 20 6 4

6. Allow to cool in the tin for 15 minutes, before

turning out onto a wire rack Serves: 12

7. Cut into 12 slices

41
White Chocolate Blondies Sweet Tooth

Ingredients
• 2 tbsp Coconut flour 2tbsp (14g)
• 1 cup almond meal (95g)
• 40g Noshu white choc chips
• 1/2 cup Natvia (125g)
• 1/2 almond butter (125g)
• 80ml TCC light coconut milk
• 1/2 tsp almond extract
• 1 tbsp pure maple syrup
• 1 egg

Method
1. Preheat oven to 160 degree fan forced and line
a square baking tin
2. In a bowl combine, Natvia, almond meal,
coconut flour, and ¾ of the chocolate chips
reserving some to sprinkle on the top
3. In another bowl mix together, almond butter,
egg, coconut milk, maple syrup and almond
extract and then combine with dry ingredients Calories Carbs Fat Protein
4. Pour into tin and sprinkle with remaining
chocolate chips Macros per square

5. Bake for 22 minutes, blondies will continue to

cook once out of the oven if you want a fudgie 109 2.5 9 3
result bake for 18-22 minutes, for a more cakey
result bake for 25 minutes Serves: 16
6. Cut into 16 squares

42
Twix Caramel Slice Sweet Tooth

Ingredients
Vanilla shortbread biscuit base
• 1/2 cup coconut flour (45g)
• 1/2 cup oats (ground into flour) (60g)
• 1/2 cup rice flour (100g)
• 80g coconut oil (melted)
• 1/4 cup pure maple syrup
• 1 tsp pure vanilla extract
Caramel filling
• 1/2 cup unsalted 100% almond butter (125gm)
• 1/4 cup pure maple syrup (60ml)
• 1/4 cup coconut oil (60g)
Chocolate topping
• 1 block Lindt smooth 70% dark chocolate

Method
1. Preheat the oven to 160 degrees and line a 13x9
baking tray, or square baking tin with paper
2. To make the biscuit base, combine the rice flour, Calories Carbs Fat Protein
coconut flour and oats with, melted coconut oil,
maple syrup and vanilla in a large mixing bowl Macros per piece

3. Stir with a wooden spoon until fully incorporated

151 11 11 2
4. Spoon the mixture into the tin and use your
fingertips to press the mixture in firmly.
With a fork, poke several holes in the base Serves: 24

5. Bake for 15 minutes or until the top is starting to become a light golden brown. Remove from the oven
and allow to come to room temp (It should still be a little soft to touch and will harden as it cools)
6. To make the caramel, melt the coconut oil, maple syrup and almond butter together in a saucepan
over a low to medium heat. Stir until all ingredients are fully incorporated
7. Pour the caramel filling over the biscuit base, smooth with the back of a spoon, and place in the
freezer for an hour, ensuring that it’s laying on a completely flat surface
8. In a microwave safe bowl, break up chocolate and microwave for minute intervals on 70% power
stirring each time until chocolate is melted (do not do it on 100% power as it can burn the chocolate)
9. Remove base from freezer and pour chocolate over the caramel, tilt the tin around to ensure all of the
caramel is covered (the caramel will set the chocolate quickly, so move fast doing this, or make sure
your chocolate is relatively hot so it doesn’t set too fast before you’re able to cover the top)
10. Slice into 24 pieces
11. Store in the fridge in an airtight container

43
Disclaimer
The ingredients in this book list specific brands of ingredients that I used, but companies do change their
products at times, and you should always read labels. If you are following a gluten-free diet, for example,
check on the gluten-free status of a product or ingredient yourself.
I am not responsible for the outcome of any recipe you try from this You may not always have the
same results I do due to variations in ingredients, humidity, altitude, cooking temperatures, typos, errors,
omissions, or individual cooking abilities.
Please always use your best judgment when cooking with raw ingredients such as eggs.
Any information you find here is believed to be accurate at the time of posting, however, that could
change with product reformulations and new medical information.
The statements contained in this publication have not been evaluated by the Food & Drug Administration.
Any products mentioned in this book are not intended to diagnose, treat, cure, or prevent any disease.
Please consult a doctor before altering your diet in any way, including going gluten free, or taking any
supplements.
This book in no way provides any warranty, express or implied, towards the content of recipes in this book.
It is the reader’s responsibility to determine the value and quality of any recipe or instructions provided for
food preparation and to determine the nutritional value, if any, and safety of the preparation instructions.
The recipes presented are intended for entertainment and/or informational purposes and for use by
persons having appropriate technical skill, at their own discretion and risk.
I make no guarantees for the outcome of your food experiments.
Remember, cooking is very subjective. You and I might use different brands of the same ingredients. Our
ovens might have different temperatures. Our cooking abilities might be at different levels. Before trying
a new recipe, read and re-read the recipe. Make sure you’re not allergic to any of the ingredients. Use the
right amounts and tools. What you decide to do with the recipes here is your responsibility.
Nutrition information can vary for a recipe based on factors such as precision of measurements, brands,
ingredient freshness, or the source of nutrition data. We strive to keep the information as accurate as
possible but make no guarantees regarding its accuracy. We encourage readers to make their own
calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator.
Any recommendations are made based on research or personal experience, and should not be
construed as medical or nutritional advice. You are fully responsible for any actions you take and any
consequences that occur as a result of anything you read on this website.
This ebook shall not be liable for adverse reactions or any other outcome resulting from the use of recipes
or recommendations within the book or actions you take as a result. Any action you take is strictly at your
own risk.

44