OUR 10 FAVOURITE

MACRO
FRIENDLY
Mea l s

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 CONTENTS
Prawn Poke Bowl.......................................................... Page 4

Carbonara ......................................................................... Page 5

Prawn Zoodles ............................................................... Page 6

Beef Burger ..................................................................... Page 7

Sweet Chilli Asian Chicken Burger ................... Page 8

Storage & Meal Prep Tips! ...................................... Page 9

Creamy Chicken & Mushroom Gnocchi ......... Page 10

Honey Soy Salmon ...................................................... Page 11

Mexican Bean Enchiladas ...................................... Page 12

Chicken Pizza ................................................................. Page 13

Honey Chicken Stir Fry ............................................ Page 14

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 HI GIRLS!
Here at BBR we know just how
important nutrition is to achieving
your desired goals. At the same time,
we believe that your menu should be
flexible, delicious and fun!

We love bringing you new exciting meal

ideas, so our team of Dietitians have
been busy at work creating over 500
amazing recipes for our new BBR App
- with many more to come!

This eBook has been created to give

you a taste of 10 of our favourite
macro-f riendly meals, all available
within the App. We hope you enjoy
getting creative in the kitchen and
can’t WAIT for you to try these!

R ach AND TEAM BBR XX

Key For Dietary

Restric tions:
GF = Gluten Free
DF = Dairy Free
V = Vegetarian

Please note that

e
all ingredients ar
eights.
uncooked/raw w

* Please note that all ingredients are uncooked/raw weights.

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 PRAWN POKE BOWL (GF/DF)

CALORIES: 455 | PROTEIN: 39G | FAT: 14G | CARBS: 43G

INGREDIENTS: DIRECTIONS:

● 155g Prawns (Peeled) 1. Prepare vegetables: slice avocado, cucumber and tomato,
● 50g White Basmati Rice roughly chop lettuce, grate ginger and mince garlic. Set aside.
● 35g Avocado
● 50g Tomato 2. I n a small bowl, combine tamari with ginger and garlic.
● 50g Cucumber Add prawns to a large bowl and pour tamari mixture over
● 20g Lettuce them. Let marinate for at least 5 minutes prior to cooking.
● 5g Sesame Seeds
● 5g Olive Oil 3. H
 eat a medium-sized pan over high heat and add oil.
Once hot, add prawns and cook for 1-2 minutes on each side,
Flavour Boosters: until they are red/pink and cooked through.
● 1 teaspoon Tamari

1 teaspoon Fresh Ginger,

● 
grated
● 1 clove Garlic, minced
● 1 teaspoon Lemon Juice
● Salt & Pepper, to taste
4. Prepare rice as per packet instructions.
5. A
 ssemble bowl: add rice to a medium-sized bowl, then
prawns. Top with avocado, tomato, cucumber and lettuce.
Season with additional salt, pepper, sesame seeds and a
drizzle of lemon juice.

* This meal can be stored in an air-tight container and kept in the f ridge for 2-3 days.
We recommend storing vegetables separately.
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CARBONARA
CALORIES: 506 | PROTEIN: 56G | FAT: 14G | CARBS: 40G
INGREDIENTS:
● 85g Protein Pasta (Vetta)
● 95g Chicken Breast
(No Skin)
● 45g Bacon (Shortcut)
● 75g Mushrooms
● 60g Ricotta
Flavour Boosters:
● ¼ White Onion, diced
● 1 clove Garlic, minced
¼ cup Vegetable Stock,
● 
as needed
● Salt & Pepper, to taste
* This meal can be stored in an air-tight container and kept in the f ridge for 3-4 days.
Over 40g
of Protein
per Serve!
DIRECTIONS:
1. P
 repare vegetables: dice onion, mince garlic and slice
mushrooms. Dice chicken into bite-sized chunks and f inely
dice bacon.
2. P
 repare pasta as per packet instructions.
3. H
 eat a medium-sized pan over medium-high heat and apply
a light spray of oil, if necessary. Once hot, add onion and garlic
and sauté for 2-3 minutes, until softened.
4. N
 ext, add chicken and bacon and cook for 2-3 minutes,
until chicken turns slightly golden brown. Add mushrooms
and continue to cook for another 3-4 minutes, stirring often,
until chicken is cooked. Season with salt and pepper.
5. O
 nce pasta is cooked, drain water out of pot. Spoon ricotta
and pour stock into pasta and mix thoroughly until evenly
combined.
6. S
 tir chicken, bacon and mushroom mix into pasta. Season
with salt and pepper, to taste.
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 Low in Calories
and High in
Protein!

PRAWN ZOODLES (GF)

CALORIES: 281 | PROTEIN: 34G | FAT: 13G | CARBS: 7G

INGREDIENTS: DIRECTIONS:

● 125g Prawns (Peeled) 1. P

 repare vegetables: mince garlic and spiralise zucchini
● 200g Zucchini into noodle like strips, set aside.
● 15g Parmesan Cheese
● 10g Butter 2. I n medium-sized pan over medium heat, melt butter
● 50g Spinach and add garlic.

Flavour Boosters: 3. A
 dd prawns and cook for 1-2 minutes on each side,
● 1 clove Garlic, minced until they are red/pink and cooked through.
● Salt & Pepper, to taste

4. A
 dd zucchini noodles and spinach, stir for 1-2 minutes
until spinach is wilted.

5. S
 tir in cheese and season if desired. Remove f rom heat
and serve.

* This meal can be stored in an air-tight container and kept in the f ridge for 2-3 days.
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 BEEF BURGER
CALORIES: 440 | PROTEIN: 40G | FAT: 15G | CARBS: 31G

INGREDIENTS: DIRECTIONS:
● 1 05g Beef Mince 1. Prepare vegetables: f inely dice onion, mince garlic,
(Extra Lean) slice tomato and chop lettuce. Slice cheese and cut bread
● 70g Bread Rolls roll in half.
(Wholemeal)
● 30g Lettuce 2. I n a medium-sized bowl combine mince, onion, garlic, Italian
● 35g Tomato herbs, egg whites and sugar f ree sauce of choice. Season with
● 20g Cheddar Cheese salt and pepper and mix thoroughly to combine. Using hands,
(Light) (Tasty) roll beef mixture into one large ball and set aside.
● 40g Egg Whites
3. H
 eat a large pan over medium-high heat and apply a light
Flavour Boosters: spray of oil, if necessary. Once hot, add beef patty and flatten
● 1 clove Garlic, minced
using a spatula. Cook for 3-4 minutes on each side, or until
¼ White Onion,
● 
golden brown and cooked through.
f inely diced
1/2 teaspoon Dried
● 
4. A
 ssemble burger: place beef patty on bottom half of bread
Italian Herbs roll. Top with cheese, tomato, lettuce and an extra drizzle
1-2 teaspoons Sugar
● 
of sugar f ree sauce of choice, if desired. Place other half
Free Tomato or of bread roll on burger to close.
Barbecue Sauce
● Salt & Pepper, to taste

* Patty can be stored in an air-tight container and kept in the f ridge for 3-4 days.
We recommend assembling burger at time of consumption.
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 Sweet C hilli
ASIAN CHICKEN BURGER (DF)

CALORIES: 345 | PROTEIN: 31G | FAT: 11G | CARBS: 30G

INGREDIENTS:
● 1 20g Chicken Mince
● 70g Bread Rolls
(Wholemeal)
● 20g Lettuce
● 30g Cucumber
Flavour Boosters:
● ¼ Red Onion,
f inely sliced
● 2-3 teaspoons Sugar
Free Sweet Chilli Sauce
● Fresh Coriander, to taste
● Salt & Pepper, to taste
DIRECTIONS:
1. Prepare vegetables: f inely slice onion and chop lettuce.
Using a peeler, peel cucumber to create ribbons. Cut bread
roll in half.
2. I n a medium-sized bowl add mince and sugar f ree sweet
chilli sauce. Season with salt and pepper and mix thoroughly
to combine. Using hands, roll chicken mixture into one large
ball and set aside.
3. H
 eat a large pan over medium-high heat and apply a light
spray of oil, if necessary. Once hot, add chicken patty and
flatten using a spatula. Cook for 3-4 minutes on each side,
or until golden brown and cooked through.

4. A
 ssemble burger: place chicken patty on bottom half of
bread roll. Top with cucumber ribbons, onion, lettuce and
an extra drizzle of sugar f ree sweet chilli sauce. Finish burger
with coriander, if desired. Place other half of bread roll on
burger to close.

* Patty can be stored in an air-tight container and kept in the f ridge for 3-4 days.
We recommend assembling burger at time of consumption.
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 STORAGE TIPS
Store meals in an air-tight container and ref rigerate
for the below timef rames:

Meat/
Chicken
3-4 DAYS

Tofu/
Tempeh
3-4 DAYS

Seafood
2-3 DAYS
Salad/
Veggies
Store separately (if
necessary for the meal)
Only add dressings at
time of consumption
for f reshness

MEAL PREP TIPS

orage containers
 Invest in quality st
e
ping list in advanc
 Prepare your shop
u star t cooking
gredients before yo
 Weigh out your in

ocess
to speed up the pr
ep and cook
ur week to shop, pr
 Set aside time in yo
d flavour
ur pa nt ry wi th non-perishables an
 Stock
 yo
always on hand
boosters so they ’re
et-f riendly
e for a great budg
 Frozen veggies mak

l
addition to any mea

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Great for
Meal Prep!
C reamy C hick en
& MUSHROOM GNOCCHI
CALORIES: 479 | PROTEIN: 31G | FAT: 11G | CARBS: 64G
INGREDIENTS:
● 1 50g Gnocchi
● 80g Chicken Breast
(No Skin)
● 75g Mushrooms
● 15g Spinach
● 65g Ricotta
Flavour Boosters:
¼ White Onion, diced
● 
1 clove Garlic, minced
● 
¼ cup Vegetable Stock,
● 
as needed
Salt & Pepper, to taste
● 
* This meal can be stored in an air-tight container and kept in the f ridge for 3-4 days.
DIRECTIONS:
1. Prepare vegetables: slice mushrooms, dice onion and mince
garlic. Cut chicken into small cubes and set aside.
2. P
 repare gnocchi as per packet instructions.
3. H
 eat a medium-sized pan over medium-high heat and apply
a light spray of oil, if necessary. Once hot, add onion and
garlic and sauté for 2-3 minutes, until softened.
4. N
 ext, add chicken and cook for 3-4 minutes, until slightly
golden brown. Add mushrooms and cook for a further 2-3
minutes, stirring occasionally, or until chicken is cooked.
5. O
 nce gnocchi is cooked, drain water out of pot.
Spoon ricotta and pour stock into gnocchi and mix
thoroughly until gnocchi is evenly coated. Add spinach
and stir through.
6. S
 tir chicken and mushroom mix into gnocchi and season
with salt and pepper, to taste.
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 HONEY SOY SALMON
CALORIES: 432 | PROTEIN: 34G | FAT: 16G | CARBS: 37G
INGREDIENTS:
● 1 45g Salmon (Skin Off)
● 40g White Basmati Rice
● 80g Asparagus
● 10g Honey
Flavour Boosters:
2 teaspoons Tamari
● 
1 clove Garlic, minced
● 
1 teaspoon Fresh Ginger,
● 
grated
1 teaspoon Lemon Juice
● 
Salt & Pepper, to taste
● 
* This meal can be stored in an air-tight container and kept in the f ridge for 2-3 days.
(GF/DF)
DIRECTIONS:
1. Preheat oven to 200°C and line a baking sheet with
parchment paper.
2. P
 repare ingredients: mince garlic, grate ginger and chop
ends off asparagus. In a small bowl, combine honey with
tamari, garlic and ginger.
3. L
 ay salmon f illet onto one side of baking sheet and
asparagus onto the other. Season asparagus with lemon
juice, salt and pepper. Pour tamari mixture over salmon
and bake salmon for 15-20 minutes, or until flaky.
4. I n the meantime, prepare rice as per packet instructions.
5. Plate salmon over rice with a side of asparagus.
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 Dinner Party
Approved!
Mexican
BEAN ENCHILADAS
CALORIES: 419 | PROTEIN: 32G | FAT: 12G | CARBS: 45G
INGREDIENTS:
● 1 00g Tempeh
● 50g Corn Tortillas
● 40g Carrots
● 40g Zucchini
● 60g Red Kidney Beans
(Canned)
● 60g Black Beans
(Canned)
● 45g Tomato
● 15g Cheddar Cheese
(Shredded)
Flavour Boosters:
● ¼ White Onion, diced
● ½ teaspoon Ground
Cumin
● ½ teaspoon Smoked
Paprika
● ¼ teaspoon Dried
Oregano
● Salt & Pepper, to taste
* This meal can be stored in an air-tight container and kept in the f ridge for 3-4 days.
(V/GF)
DIRECTIONS:
1. Preheat oven to 180°C. Place tempeh block in a small
saucepan and cover with water. Bring to a boil, reduce heat,
then simmer for 10 minutes. Drain tempeh and pat dry.
Allow the block to cool.
2. P
 repare vegetables: dice onion, carrots and zucchini.
Finely dice tomato and set aside separately in a small bowl.
Drain and rinse black beans and red kidney beans.
3. H
 eat a large pan over medium-high heat and apply a light
spray of oil, if necessary. Once hot, add onion and sauté for
2-3 minutes, until softened. Crumble tempeh into pan using
hands and add black beans and red kidney beans.
Add carrots and zucchini to pan and sprinkle with spices.
Season with salt and pepper, to taste. Mix thoroughly to
combine and cook mixture for 5-6 minutes.
4. P
 repare enchiladas: scoop tempeh and bean mixture into
centre of tortilla and fold sides inward to form a roll.
Place rolled enchilada into a large baking dish and repeat
with remaining tortillas, tempeh and bean mixture.
5. P
 our diced tomatoes evenly over enchiladas and cover with
cheese. Bake dish in oven for 20-25 minutes, or until cheese
turns golden brown.
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 CHICKEN PIZZA
CALORIES: 499 | PROTEIN: 51G | FAT: 16G | CARBS: 38G

INGREDIENTS:
●  0g Multigrain Wraps
7 1. Preheat oven to 220°C and line a baking sheet with
● 35g Tomato Basil Pasta
Sauce
● 150g Chicken Breast
(No Skin)
● 40g Mozzarella Cheese
● 20g Spinach
● 40g Capsicum
(Bell Peppers)
DIRECTIONS:
parchment paper.
2. P
 repare vegetables: slice onion and capsicum. Shred or chop
cooked chicken (we recommend baking, searing or grilling
chicken with low-cal seasoning of choice).
3. P
 lace wrap onto lined baking sheet. Evenly spread tomato
basil sauce on wrap/pizza-base.

Flavour Boosters: 4. T
 op wrap/pizza-base with chicken, onion, capsicum, spinach
● ¼ Red Onion, and mozzarella cheese in your desired order. Season with
f inely sliced salt and pepper.
● Salt & Pepper, to taste
5. P
 Cook in oven for 8-12 minutes, or until cheese is golden
brown and melted.

6. Slice pizza and serve.

* This meal can be stored in an air-tight container and kept in the f ridge for 3-4 days.
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 Add
Sriracha
to spice it
up!

HONEY CHICKEN STIR FRY

CALORIES: 447 | PROTEIN: 36G | FAT: 16G | CARBS: 40G

INGREDIENTS: DIRECTIONS:
● 145g
 Chicken Thigh 1. Prepare vegetables: dice onion, cut capsicum into thin strips
(No Skin) and slice mushrooms. Cut chicken into bite-sized cubes.
● 40g White Basmati Rice
● 75g Capsicum 2. H
 eat a medium-sized pan over medium-high heat and
(Bell Peppers) add oil. Once hot, add onion and sauté for 2-3 minutes,
● 75g Mushrooms until softened.
● 10g Honey
● 5g Olive Oil 3. Add chicken and cook for 6-8 minutes, stirring occasionally.

Flavour Boosters: 4. A
 dd vegetables and cover pan to steam for 1-2 minutes.
●¼ White Onion, diced Remove lid f rom pan and stir through honey. Replace lid
and continue to steam for a further 1-2 minutes.

5. Prepare rice as per packet instructions.

6. Serve stir f ry over rice.

*This meal can be stored in an air-tight container and kept in the f ridge for 3-4 days.
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 SHOPPING LIST
PROTEINS / MEATS GRAINS / BREADS / CEREALS

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FLAVOUR BOOSTERS PANTRY ITEMS

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FRESH PRODUCE

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WE HOPE YOU HAVE ENJOYED THESE RECIPES
AND WOULD LOVE TO SEE YOUR CREATIONS!

Please tag us on Instagram or join the Bodies by

Rachel Personal Training Forum on Facebook to
get involved with our other BBR Master Chefs.

@Bodiesbyrachel @Bodiesbyrachel

FOR THESE RECIPES + OVER 500 MORE,

CHECK OUT OUR NEW BBR APP!

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