• KATYA’S RECIPE BOOK •

KATYA’S RECIPE BOOK PAGE 1

INTRODUCTION
Hi Guys!

My Recipe E-Book contains my top ten all-time favorite recipes that allow
me to eat my favorite foods, in a clean and healthy way! Every delicious
recipe is really simple to make, with a heavy focus on clean eating.

Remember, our bodies are sculpted in the gym, but MADE in the kitchen!
There is no reason why good food shouldn’t taste good too!

I hope this recipe cookbook helps you out as much as it helps me stick to
my diet and fitness goals.

My recipes also contain nutritional information, which lists the calorie,

carbohydrate, fat and protein content for each serving. This will help keep
you informed and familiar with nutrition and portion control - a very
important aspect to achieving your dream body goals!

It’s also important to remember that the nutrition information provided is

based on specific ingredients I have used to develop the recipes!

KATYA’S RECIPE BOOK PAGE 2

 CONTENTS
BREAKFAST

1. SPINACH, MUSHROOM AND COTTAGE CHEESE OMELETTE

2. CHOCOLATE PROTEIN PANCAKES WITH STRAWBERRIES
LUNCH

3. PARMESAN CHICKEN WITH RED POTATOES AND ASPARAGUS

4. GRILLED LEMON PEPPER CHICKEN WITH SWEET POTATOES AND MIXED VEGETABLES
5. ZUCCHINI PASTA WITH CHICKEN BREAST AND BROCCOLI
DINNER

6. LEMON CHILLI BAKED TILAPIA WITH CINNAMON SWEET POTATO

7. STEAK WITH SALAD AND PAPRIKA SWEET POTATO FRIES
8. SUMMER QUINOA SALAD
SNACKS

9. PEANUT BUTTER AND JELLY PROTEIN SHAKE

10. OREO CHEESECAKE BITES

KATYA’S RECIPE BOOK PAGE 3

 SERVES

• SPINACH, MUSHROOM AND COTTAGE CHEESE OMELETTE •

CALORIES 284 | FAT 19 | CARBS 7 | PROTEIN 23
INGREDIENTS
PREP TIME 20

COOK TIME 10
FOR OMELETTE

8 egg whites
4 eggs
4 tsp oil (olive or coconut)
salt, black pepper to taste
FOR FILLING
6 cups fresh spinach, chopped
10 ounces mushrooms, sliced
1 garlic clove, minced
2 tbsp (olive or coconut)
1 cup cottage cheese egg whites into a small mixing bowl. Add a pinch of salt
DIRECTIONS
Heat 2 tbsp olive oil in a non-stick frying pan over medium
heat. Add the garlic and mushrooms and cook for about
5-8 minutes until cooked through. Add the baby spinach
and cook for 1 minute or until wilted. Remove the spinach
and mushrooms from the pan and set aside. Season to
taste with salt and black pepper. Wipe the pan clean, add
1 tsp olive oil and return to the heat. Add one egg and 2
and pepper and beat gently with a fork. Pour the eggs into
the pan and cook for 2-3 minutes. When the omelette is
set, place ¼ of the mushrooms and spinach and ¼ of the
cheese over half the omelette. Using a spatula fold the
omelette over in half. Repeat steps 4 and 5 until all the
ingredients have been used up. Serve immediately.

BREAKFAST PAGE 4
 SERVES

• CHOCOLATE PROTEIN PANCAKES WITH STRAWBERRIES •

CALORIES 316 | FAT 13 | CARBS 33 | PROTEIN 25
INGREDIENTS
FOR PANCAKES
2/3 cup whole wheat flour
2 tbsp cocoa powder
3 ounces OxyWhey chocolate protein powder
½ tsp baking powder
pinch of salt
3 tsp coconut oil
1 cup almond milk
1 tbsp sugar free maple syrup
1 egg
FOR TOPPING
1 cup sliced strawberries
PREP TIME 15
COOK TIME 15
DIRECTIONS
In a medium bowl, combine the flour, cocoa powder,
OxyWhey chocolate protein powder, baking powder and
FOR SAUCE (OPTIONAL): salt. Place the almond milk, maple syrup, 2 tsp coconut oil
4 tbsp cocoa powder and egg in a small bowl and whisk well. Add the milk-egg
1 ½ tbsp coconut oil
½ cup dates, pitted
mixture to dry ingredients and whisk to combine. Heat a
½ cup boiled water nonstick skillet over medium heat and brush with remaining
coconut oil. Spoon ¼ cup of the batter onto skillet for each
pancake. Cook for 2-3 minutes or until little bubbles start
to form on the surface. Carefully flip the pancakes with a
spatula, and cook the underside, for another 1-2 minutes.
To make the sauce place all ingredients in a blender and
process until smooth. Serve the pancakes warm, drizzled
with sauce and toped with strawberries.

BREAKFAST PAGE 5

• PARMESAN CHICKEN WITH RED POTATOES AND ASPARAGUS •
CALORIES 519 | FAT 5 | CARBS 28 | PROTEIN 69
INGREDIENTS
4 boneless, skinless chicken breast halves
(about 8 ounces each)
2/3 cup grated Parmesan cheese
2 egg whites, lightly beaten
1 pound small new red potatoes,
scrubbed clean and halved
1 pound asparagus
2 garlic cloves, minced
3 sprigs rosemary, leaves picked
½ red pepper flakes
2 tbsp olive oil
salt, black pepper to taste
LUNCH
SERVES
PREP TIME 20
COOK TIME 30
DIRECTIONS
Preheat oven to 425ºF. Place the potatoes in a bowl with 1
tbsp olive oil, 1 minced garlic clove, rosemary, pinch of salt
and pinch of black pepper. Toss until the potatoes are well
coated. Lay them out in a single layer on a large baking dish
and place in the oven. Wash the asparagus and cut off woody
ends. Cut in half and place in a bowl with 1 tbsp olive oil, 1
minced garlic clove, red pepper flakes, pinch of salt and pinch
of black pepper. Toss to coat. Lay out the beaten egg whites
and grated Parmesan on separate plates. Coat the chicken
first in egg whites, then in Parmesan. After the potatoes have
baked for 10 minutes, add the chicken and asparagus into the
baking dish and continue baking for another 20 minutes or until
everything is cooked. Serve warm.
PAGE 6
 SERVES

• GRILLED LEMON PEPPER CHICKEN WITH SWEET POTATOES AND MIXED VEGETABLES •
CALORIES 521 | FAT 17 | CARBS 31 | PROTEIN 61
INGREDIENTS
PREP TIME 15
FOR GRILLED CHICKEN
4 boneless, skinless chicken breast halves (about 8
ounces each) COOK TIME 25
1 lemon, zested and juiced
1 tbsp olive oil
1 garlic cloves, minced
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
DIRECTIONS
Preheat oven to 425°F. Preheat a BBQ grill to medium high.
FOR ROASTED VEGGIES Brush the chicken with 1 tablespoon of olive oil, drizzle with
1 large red pepper, cut into 1’’ pieces lemon juice and sprinkle with lemon zest, minced garlic, salt
1 large yellow pepper, cut into 1’’ pieces and pepper. Let marinate for 15 minutes. In a large bowl place
3 medium sweet potatoes, cut into 1’’ cubes the veggies, olive oil, minced garlic and dried thyme. Season
1 pound asparagus, trimmed and halved to taste with salt and black pepper and gently toss. Place in a
3 cups broccoli florets, halved or quartered roasting tin. Bake for 25- 30 minutes turning halfway through
3 tbsp olive oil cooking time. Grill the chicken breasts for about 6-8 minutes
1 garlic clove, minced per side. Use a cooking thermometer to test doneness. Insert
½ tsp dried thyme the thermometer into the thickest part of the breast and
salt, black pepper to taste remove the chicken from the grill at 165°F. Divide the chicken
and roasted veggies between serving plates and serve.

LUNCH PAGE 7
 SERVES

• ZUCCHINI PASTA WITH CHICKEN BREAST AND BROCCOLI •

CALORIES 521 | FAT 17 | CARBS 31 | PROTEIN 61
INGREDIENTS PREP TIME

COOK TIME 35
5

4 boneless, skinless chicken breast halves (about 8

ounces each)

DIRECTIONS
4 large zucchinis, cut into noodles
6 cups broccoli florets
1 ½ red chili, deseeded and chopped
1 lime, juiced and zested Preheat oven to 400 F. Combine the broccoli florets, 1
1 tsp honey tablespoon of olive oil and 1 minced garlic clove. Season
2 garlic cloves, minced with salt to taste and set aside. Pound the chicken breasts
6 Tbsp olive oil to uniform thickness. Sprinkle with salt and black pepper
½ tsp coriander seeds, crushed and season with crushed coriander and paprika. Brush with
½ tsp sweet paprika 1 tablespoon of olive oil. Place on a large baking sheet lined
salt, black pepper to taste with parchment paper. Bake for 10 minutes. Remove from the
oven. Arrange the broccoli florets on baking sheet, nestling
around chicken. Bake for 20 -25 minutes more. In a large
bowl, mix juice and zest of one lime, honey, minced garlic
and remaining olive oil. Add the zucchini noodles and roasted
broccoli, season to taste with salt and black pepper and gently
toss. Divide between serving plates, top with chicken and
serve. Note: You can also cook chicken in a preheated grill pan
over medium-high heat, 5 minutes per side.

LUNCH PAGE 8
 SERVES

• LEMON CHILLI BAKED TALIPIA WITH SWEET POTATO •

CALORIES 631 | FAT 29 | CARBS 34 | PROTEIN 62
INGREDIENTS
FOR FISH
2 pounds tilapia fillets or other white fish PREP TIME 20
1 inch fresh ginger, grated
1 red chili, deseeded and chopped
COOK TIME 30
½ cup fresh coriander, chopped
2 lime, juiced and zested
2 tsp sesame or olive oil
FOR SWEET POTATOES
4 medium sweet potatoes, peeled and cubed
DIRECTIONS
2 tbsp olive or coconut oil Preheat oven to 375ºF. Mix the potato cubes with oil,
1 tsp ground cinnamon cinnamon and salt. Lay them out in a single layer on a large
½ tsp salt or to taste baking dish and place in the oven. Combine the grated ginger,
chopped chili, coriander, lime and sesame oil in a small bowl
FOR SALAD and whisk together. Pour ½ of the marinade over the fish and
6 cups kale leaves, very finely chopped (stems and gently rub it in. After the potatoes have baked for 10 minutes,
tough ribs removed) add the fish into the baking dish and continue baking for
4 tbsp olive oil another 20 minutes or until everything is cooked. To make the
2 tbsp lime juice kale salad place all the ingredients in a large bowl and gently
1 tsp chili powder or red pepper flakes toss. Pour the reserved marinade over baked fish and serve
warm with sweet potatoes and kale salad.

DINNER PAGE 9
 SERVES

• GRILLED STEAK WITH SWEET POTATO FRIES AND SUMMER SALAD •

CALORIES 521 | FAT 17 | CARBS 31 | PROTEIN 61
INGREDIENTS
FOR STEAKS
PREP TIME 20

COOK TIME 25
4 10 ounces sirloin steaks
½ tsp dried oregano
½ tsp dried thyme
½ tbsp freshly cracked black pepper
½ tsp salt
DIRECTIONS
1 tbsp olive oil Preheat oven to 400 F. Line a baking sheet with parchment
paper. Set aside. Preheat grill to medium high and lightly oil
FOR SWEET POTATO FRIES the grill grate. In a large bowl mix the sweet potato wedges,
4 medium (2” dia, 5” long) sweet potatoes, peeled
and cut into ¼ to ½ inch wide wedges paprika, salt and coconut oil. Spread the wedges out into a
½ tsp smoked or regular paprika single layer on prepared baking sheet. Bake for 25 -30 minutes,
½ tsp salt turning halfway through cooking time or until crisp. In a small
2 tbsp coconut oil bowl combine the oregano, thyme, black pepper and salt.
Sprinkle the steaks with spice mixture and brush with olive oil.
FOR SUMMER SALAD Place the steaks on the grill, cover and grill them for 6-8
6 cup mixed greens or arugula minutes per side depending on desired doneness. To
1 cup red cherry tomatoes, sliced or halved test doneness use a cooking thermometer. Inserted the
1 cup yellow cherry tomatoes, sliced or halved thermometer into the thickest part of the steak. Take the
1 medium cucumber, peeled and sliced
4 tbsp olive oil steaks off the grill at 140 °F (60 °C) for medium-rare, and
1 tbsp white wine vinegar 155°F (68.3 °C) for medium. Transfer the steaks to platter, tent
with foil and allow to rest for at least 5 minutes. To make the
salad, place the mixed greens, tomatoes, cucumber in a large
bowl. Add the olive oil and vinegar, season to taste with salt
and black pepper and gently toss. Divide the fries among four
plates. Place the steaks and serve with salad.

DINNER PAGE 10

• SUMMER QUINOA SALAD •
CALORIES 572 | FAT 8 | CARBS 48 | PROTEIN 21
INGREDIENTS
1 cup quinoa*
6 cups spinach
2 small avocados, peeled pitted and sliced
1 cup red cherry tomato, sliced
1 cup yellow cherry tomato, sliced
1 cup cooked black been, rinsed and drained
5 ounces baby mozzarella balls, halved
¼ cup chopped cilantro
4 tbsp olive oil
2 tbsp lime juice or to taste
salt, black pepper to taste
DINNER
SERVES
PREP TIME 5
COOK TIME 15
DIRECTIONS
Place quinoa in a fine-mesh strainer, and rinse well under cold
water. Soak before use for 10 minutes. Drain well and place in
a heavy bottom pot. Add 2 cups of water and bring to a boil.
Cover and simmer, over low heat, for approximately 15-20
minutes or until all the water has been absorbed. Use a fork
to fluff up the quinoa and set aside to cool. To make the salad
place all the ingredients in a large bowl and gently toss. Serve
immediately. Note: *- you can use red quinoa or white quinoa
or half of red and half or white.
PAGE 11
 SERVES

• PEANUT BUTTER AND JELLY PROTEIN SHAKE •

CALORIES 260 | FAT 12 | CARBS 13 | PROTEIN 29
INGREDIENTS
1 scoop OxyWhey vanilla powder
1 cup almond milk
½ cup strawberries, frozen PREP TIME 3
1 tbsp creamy peanut butter

DIRECTIONS
Place all ingredients in a blender and blend until smooth.
Serve immediately.

SNACKS PAGE 12
 SERVES

• OREO CHEESECAKE BITES •

CALORIES 10 | FAT 5 | CARBS 19 | PROTEIN 8
INGREDIENTS
12 chocolate sandwich cookies (like Carb Well Oreos)
1 scoop OxyWhey vanilla powder
1/3 cup granulated baking stevia PREP TIME 15
(or sweetener of choice)
1 cup low fat cream cheese
½ cup low fat greek yogurt COOK TIME 15
2 tbsp unsweetened shredded coconut
1 egg

For decoration (optional):

1 tbsp cocoa powder
DIRECTIONS
½ ounce chocolate shavings Preheat oven to 320ºF (160ºC). Line a 12 hole muffin pan with
cupcake liners. To make the filling mix all the ingredients, except
the cookies in a food processor until smooth. Place each cookie
into the bottom of the muffin pan and top with the filling. Bake for
15 minutes. Remove from the oven and let cool on a wire rack,
then place in the fridge to set. For decoration sprinkle with cocoa
powder and chocolate shavings (optional).

SNACKS PAGE 13
 MY 6 TOP TIPS TO EAT RIGHT ON A BUDGET!
One important thing I like to always remind myself is ‘you can’t out-train a bad diet’!
Whether you are eating at a function or for enjoyment, your meals should be
nutritious.

To be successful in our training we need to have discipline, self control and the right
mindset, and it’s exactly the same with nutrition!

I know that sometimes life gets in the way, and it seems like a much better option to
take the easy way out and just eat whatever is readily available. It can be especially
hard when you have just finished training, and the thought of having to cook up
something is the furthest thing from your mind!

I know how hard it is when your stomach is growling and your legs are heavy from all
the squats you’ve just completed! Instead of turning to bad diet choices, here are my
TOP 6 TIPS to eat right, save money and stay on track!

1. PLAN AHEAD! Make a grocery list and stick to it. The best way to avoid temptation
and impulse shopping is to write down what you are going to buy before you get to
the store.

2. BE PREPARED! Pack lunches and snacks, and eat before you go out. Preparing your
meals beforehand is the best way to control your portions, save money, as well as
time!

KATYA’S RECIPE BOOK PAGE 14

MY 6 TOP TIPS TO EAT RIGHT ON A BUDGET!
3. BUY FROZEN! Did you know that frozen fruits and vegetables are sometimes even
better than fresh produce? They’re picked and packaged at their peak, meaning they’re
fully ripened, but haven’t started to decompose yet! Frozen fruits are great for
smoothies and sorbets when you’re craving something sweet, while frozen vegetables
can be added to anything - or even be a standalone side dish!

4. BUY IN BULK! This will help reduce the cost-per-serving of food to help you stay on
track with your diet. When you know there are healthier food options at home, you’re
less likely to get takeaway! This will save you a lot more than you think in the long
term.

5. DON’T SHOP WHILE HUNGRY! Shopping while hungry can lead to cravings and
impulse buying! Believe me - it is something that I am all too familiar with. I have found
that if you have a snack before you go grocery shopping, you can wrestle the cravings
much easier!

6. MAKE SMART CHOICES! Finding yourself at a restaurant with friends or family

doesn’t have to be a disaster! Most places do have options that can fit your plans.
I always opt for chicken or fish, instead of having a burger and fries! An important tip
here is to say ‘NO!’ to the complementary bread. This could fill you up and add
uneccessary calories to your meal!

KATYA’S RECIPE BOOK PAGE 15