Zack Chug Cook Book December Update

Table Of
Contents
( CLICK the recipe in the contents to directly take you to the recipe page, and CLICK my
recipe title to redirect you to my video tutorial )
7 INTRODUCTION
BREAKFAST
9 2 INGREDIENTS HEALTHY LOW CALORIE PANCAKES

10 PROTEIN PANCAKES
11 CHOC. CHIP PANCAKES
12 LOADED PANCAKES
13 NUTELLA STUFFED OREO FRENCH TOAST
14 HIGH PROTEIN CREPES
15 BLUEBERRY YOGURT BITES
16 HEALTHY BREAKFAST
17 OVERNIGHT OATS
18 BROWNIE BATTER OATS
19 FRENCH TOAST
20 MCDONALD’S HASHBROWNS
21 BREAKFAST BAGEL
22 CHOC. FRAPPUCINO
LUNCH
24 CHEESY QUESADILLA 41 CHICKEN KORMA

25 JUICY & TENDER CHICKEN BREAST 42 THAI GREEN CURRY
26 LOADED BURRITO 43 CHICKEN SHAWARMA
27 CHEESY GARLIC BREAD 44 PULLED CHICKEN BURGER
28 MASALA FRIES 45 LOW CALORIE PIZZA
29 CREAMY CHICKEN RICE
30 CRUNCHY TACO
31 SHAWARMA TACO
32 TUNA MELT
33 LOADED BUFFALO BAKED POTATO
34 CHICKEN PARM WRAP
35 CHIPOTLE QUESADILLA
36 CRISPY TOFU VEGAN BOWL
37 CHICKEN TIKKA
38 CRUSTED CHICKEN PARM
39 CHICKEN PARM
40 BUFFALO TENDERS
DINNER
47 CHICKEN BIRYANI 65 HIGH PROTEIN NOODLES

48 PASTA BAKE 66 FLUFFY CHICKEN RICE
49 TANDOORI CHICKEN 67 ALFREDO PASTA
50 CAJUN SHRIMP LINGUINE 68 KEBAB
51 CAJUN CHICKEN ALFREDO 69 SPAGHETTI BOLOGNESE
52 CHICKEN TIKKA BURGER 70 LASAGNA
54 CHICKEN FAJITA PASTA
55 LOADED PASTA BAKE
56 LINGUINE PASTA
57 PESTO PASTA
58 CHICKEN RIGATONI
59 LOADED CRUNCHY BURRITO
60 MAC & CHEESE
61 FAJITA WRAP
62 CAJUN PASTA
63 CARBONARA PASTA
64 CREAMY PASTA
TAKEAWAYS
72 LOW CALORIE CHICKEN NUGGETS 100 SMASH BURGER

73 LOADED FRIES 101 CRISPY SHRIMP
74 CHICKEN GYRO 102 CHICKEN LOADED FRIES
75 HONEY GARLIC TENDERS 103 PHILLY CHEESESTEAK
76 DOMINO’S PIZZA 104 KFC BURGER
77 CHICKEN RAMEN 105 PEPPERONI PIZZA
79 BUTTER CHICKEN 106 HIGH PROTEIN PIZZA
80 DYNAMITE SHRIMP 107 TIKKA MASALA
81 ANIMAL STYLE FRIES 108 BUTTERMILK CHICKEN BURGER
82 CHICKEN SMASH BURGER 109 SUBWAY
83 SPRING ROLLS 110 NANDOS BUTTERFLY CHICKEN
84 BIG MAC PIZZA 111 MCDONALD’S CHICKEN WRAP
85 CHICKEN BIG MAC 112 CHILLI CHEESE FRIES
86 SZECHUAN NOODLES 113 KFC ZINGER BURGER
87 CREAMY AVOCADO PASTA 114 KFC TENDERS
88 CHICKEN KEBAB WRAP 115 MC CHICKEN SANDWICH
89 MINI POPCORN CHICKEN 116 CHEESY MCNUGGETS
90 EASY PIZZA 117 KFC POPCORN CHICKEN
91 LOADED POTATOES 118 CHICKEN CHOW MEIN
92 FLAMIN’ NUGGETS 119 LOADED NACHOES
93 GARLIC BREAD 120 KATSU CURRY
94 KFC ZINGER TOWER
95 CHICK ‘N CHEESE BITES
96 MARGHERITA PIZZA
97 KFC NASHVILLE TENDERS
98 MCDONALDS FILLET-O-FISH
99 PIZZA ROLL
DESSERTS
122 ENERGY BITES 164 110 CALORIE SKIN HEALTH

123 HOMEMADE PROTEIN BARS 165 RECOVERY SMOOTHIE
124 POPCORNS 166 GUT HEALTH SMOOTHIE
125 BANANA SNICKERS BAR 167 WATERMELON TESTOSTERONE
126 FUDGE BROWNIE BOOSTER SMOOTHIE
127 BERRY ICECREAM 168 CHERRY TESTOSTERONE BOOSTER
128 OREO BARS
129 CHOCOLATE CAKE
130 CHOCOLATE MOUSSE
131 BROWNIE MOUSSE
132 GOOEY BROWNIES
133 BISCOFF CHEESECAKE
134 CHOC CHIP COOKIES
135 OREO MCFLURRY
136 HIGH PROTEIN ICE-CREAM
137 FUDGE BROWNIE MILKSHAKE
138 M&M’S MCFLURRY
139 COOKIE DOUGH
140 FUDGE HOT CHOC
141 RICE KRISPIES TREAT
142 BROWNIE SUNDAE
143 CORNFLAKE CRUNCH
144 CHOCOLATE CONCRETE
145 POPCORN BAR
146 BEN & JERRY’S FUDGE BROWNIE
147 COOKIE BROWNIE
148 BISCOFF CAKE
149 HEALTHY MCFLURRY
150 REESE’S PB CUP MILKSHAKE
151 MANGO LASSI
152 KRISPY KREME
153 KINDER BUENO MCFLURRY
154 BROWNIE CAKE
155 OREO CHEESECAKE
156 OREO MCFLURRY
SMOOTHIES
158 HEALTHY PROTEIN SMOOTHIE

159 GREENS PROTEIN SMOOTHIE
160 165 CALORIE TESOTERONE BOOSTER
SMOOTHIE
161 180 CALORIE TESTOSTERONE
BOOSTER SMOOTHIE
162 POST WORKOUT PROTEIN SMOOTHIE
163 90 CALORIE TESTOSTERONE
BOOSTER SMOOTHIE
MEAL PREPS
170 CHICKEN ALFREDO 267 CREAMY LEMON GARLIC PASTA

172 LOADED FRIES 269 BIG MAC BURGER
174 KFC RICE 271 CRISPY SWEET & SOUR CHICKEN
176 MEAL PREP PIZZA 273 SPICY KFC POPCORN CHICKEN
178 TIKKA MASALA 275 MC CRISPY DOUBLE CHICKEN
180 DONNER KEBAB SANDWICH
182 CHICKEN CHOWMEIN 277 BUTTER CHICKEN & GARLIC NAAN
184 SWEET CHILLI CHICKEN 279 DOMINOS CHICKEN PIZZA
186 FAJITA PASTA 281 DOMINOS CHEESY STUFFED CRUST
188 FRIED RICE PIZZA
190 CHICKEN LOADED NACHOES 282 CHILLI GARLIC PASTA
192 CHICKEN SHAWARMA 284 KFC NASHVILLE HOT TENDERS
194 CHICKEN BURRITO BOWL 286 TACO BELL CHEESY CHICKEN
196 CHICKEN RAMEN NOODLES QUESADILLA
198 BUTTER CHICKEN 288 STUFFED GARLIC FLATBREAD
200 HONEY GARLIC CHICKEN 290 MCDONALDS CHICKEN MCNUGGETS
202 CHICKEN LOADED FRIES 292 CRISPY CHICKEN GYOZAS
204 CHICKEN KEBAB 294 PULLED CHICKEN TACOS
206 BUFFALO MAC N’ CHEESE 296 STICKY CHICKEN BAO BUNS
208 CHILLI GARLIC NOODLES 298 BULKING BIG MAC LOADED FRIES
210 CHEESE BURGERS 300 BULKING CHICKEN ALFREDO
212 FLUFFY PANCAKES 302 CHICKEN GYROS & GARLIC NAAN
213 PERI PERI BURGERS 304 CRISPY & STICKY KOREAN FRIED
215 BREAKFAST MCMUFFINS CHICKEN
217 BREAKFAST LOADED FRIES 306 CHICAGO DEEP DISH
219 CHICKEN GYROS 308 CREAMY NANDOS CHICKEN PASTA
221 CHICKEN FAJITA WRAPS 310 CHICKEN SHAWARMA
223 CAJUN PASTA 312 BUTTER GARLIC PARMESAN
225 BUTTER GARLIC CHICKEN TENDERS
227 GARLIC PARMESAN CHICKEN 314 LOW CALORIE FLUFFY ENGLISH
229 KATSU CURRY MUFFINS
231 CREAMY SPICY GARLIC NOODLES 315 BBQ CHICKEN CALZONE
233 TUSCAN CHICKEN
235 JUICY KOFTAS 318 FAQS
237 ORANGE CHICKEN
239 ALFREDO FRIES
241 CHILLI GARLIC FRIED RICE
243 CREAMY SPICY PEANUT NOODLES
245 FLUFFY CHICKEN BIRYANI
247 SALT & PEPPER CHICKEN
249 CRISPY CHILLI BEEF NOODLES
251 BUTTER FRIED RICE
253 STICKY HONEY BUFFALO TENDERS
255 CREAMY CHICKEN KORMA
257 STICKY LEMON PEPPER CHICKEN
259 CREAMY CHEESY RAMEN
261 STICKY CHILLI GARLIC BEEF
263 STICKY KUNG PAO CHICKEN
265 HONEY MANGO HABANERO CHICKEN
THE
220
Z A C16gK C H U 14g
G 11g
C o o k b o o k
F
irstl y, th an k you so much for p urchasin g
my cookbook, I am eternally grateful. Alot
o f t im e an d effor t h a s go n e in to this a n d I
really appreciate your patience which has
allowed me to release it.
I star ted this page and journey with the aim to
mot ivate an d ins pire, I h ave been blown away
by t h e IM M ENSE suppo r t a n d love f ro m yo u. I
wan t to m a ke s u re p e o p l e c a n e n j oy t h e i r fa t
lo s s j o u r n e y a n d n o t h a v e t o e x p e r i e n c e a n d
face the same problems I did when losing 20kg
of fat.
The aim of this cookbook is to help you eat and
live h e a l t h i l y w i t h o u t f e e l i n g a n y g u i l t w h e n
eating specif ic foods. This cookbook would not
have been possible without you guys.
I hope you enjoy and please tag me in all your

recipe creations, I can not wait to see them !
7
BREAKFAST
PANCAKES
2 INGREDIENT HEALTHY LOW CALORIE
Calories 220
220 Carbs 14g
16g Protein 14g
16g Fat 11g
11g
INGREDIENTS:
2 eggs
60g banana
Tsp. Cinnamon for

the
pancake mixture
(optional)
Frozen berries
(microwave to form
ZACK CHUG
a berry compote)
C o o k b o o k
(optional)
THE
METHOD :
• Blend all the ingredients together for a smooth pancake
texture
• Heat for 3 minutes on each side at medium heat on

the pan
• Optional to top the pancakes with berry compote
Scan me !!
9
HIGH PROTEIN
PANCAKES
Calories 265 Carbs 22g Protein 40g Fat 3g
INGREDIENTS
70g banana
125 egg whites
Scoop of vanilla powder
teaspoon of baking
powder
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OPTIONAL 30g frozen
C o o k b o o k
berries
THE
METHOD:
• Blend all of your ingredients together into a thick batter
• Add equal servings of batter to the pan on medium heat for 3-4 mins on
each side
• Optional to microwave frozen berries to form a berry compote topping
Scan me !!
10
PA N CA K E S
HIGH PROTEIN CHOC CHIP
INGREDIENTS
80g Banana
2 whole eggs
Tsp. Cinnamon
ZACK CHUG
10g Dark choc chips
C o o k b o o k
THE
METHOD:
• Blend your banana, eggs, and cinnamon into a pancake batter
• Add equal portions of the batter to a pan
• Pan fry on medium heat for 3 mins on each side of the pancake
• Add choc chips whilst pan frying
Scan me !!
11
HIGH PROTEIN LOADED
PANCAKES
INGREDIENTS
100g egg whites
90g of banana
1 scoop of protein powder
Teaspoon of baking powder
Cooked Turkey rasher
One egg
ZACK CHUG
C o o k b o o k
Low calorie syrup
METHOD:
THE
• Before you make your pancakes, pan fry one turkey rasher and
scramble one egg
• For the pancake batter, blend your egg whites, banana, protein
powder, baking powder into a thick pancake batter
• For each pancake you can make from the batter, pan fry on medium
heat for 3 minutes on each side of the pancake
• Load it with your turkey rasher and scrambled egg
Scan me !!
12
HIGH PROTEIN NUTELLA STUFFED OREO
FRENCH TOAST
INGREDIENTS
2 Oreos
75ml Unsweetened
Almond milk
75g Egg Whites
1 scoop of Chocolate
protein powder
4 slices of low cal bread
5g of nutella
ZACK CHUG
C o o k b o o k
METHOD: OPTIONAL Low Cal
Choc Sauce & Oreo
• Firstly crush 2 Oreos crumbs️
THE
• Add them to almond milk, egg whites and protein powder
• Mix it all together and coat 1 slice of bread and then add Nutella in
the middle of it
• Then add another slice of bread on top of the original slice and coat
it again
• Pan fry on low heat for 5 mins on each side
• Repeat these instructions for another 2 slices of bread
Scan me !!
13
CREPES
HIGH PROTEIN
INGREDIENTS
70g banana
100g egg whites
protein powder scoop
teaspoon of baking powder
optional toppings
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(low cal chocolate spread
C o o k b o o k
and Oreo crumbs)
METHOD:
THE
• Add all your ingredients to a blender and blend into a thick batter
• Add the batter evenly to the whole surface area of the pan
• Leave it on medium heat on the pan for 5 mins on each side of the
crepe
• Add whatever toppings you like to your crepes
Scan me !!
14
HIGH PROTEIN BLUEBERRY
YOGHURT BITES
INGREDIENTS
40g of blueberries
200 grams of Vanilla

Protein yoghurt
ZACK CHUG
C o o k b o o k
METHOD:
THE
• Coat the blueberries in
yoghurt.
• Place each blueberry onto

a plate and then f reeze
overnight
Scan me !!
15
BREAKFAST
HIGH PROTEIN HEALTHY
INGREDIENTS:
5og bell Pepper
20g Spinach
75g Egg whites
1 whole egg
50ml Semi skimmed milk
20g mozzarella cheese
50g Turkey Slices (or any
ZACK CHUG
cooked meat of your choice)
C o o k b o o k
Tortilla wrap
METHOD:
THE
• Add your pepper and spinach to a bowl followed by your egg
whites and whole egg
• Add in your milk and give this mixture a good whisk
• Place a tortilla wrap in a rectangular baking dish so it forms a little

tortilla basket
• Pour your egg mixture into the wrap and top it off with cheese and
your meat of choice
• Bake in the oven or air fry at 220 °C for 15-20 mins
Scan me !!
16
HIGH PROTEIN
OVERNIGHT OATS
INGREDIENTS
60g Frozen Mixed Berries
30g blended oats (Oat flour)
100g Fat Free Greek Yoghurt
Scoop of protein powder
75 ml unsweetened almond
milk
ZACK CHUG
10g Chia seeds
C o o k b o o k
Teaspoon Cinnamon
THE
METHOD:
• Firstly, microwave your mixed berries for 1 minute to form a compote
• Then add it to oats, yoghurt, protein powder, milk, chia seeds and
cinnamon
• Mix all well together and place in a fridge overnight
Scan me !!
17
HIGH PROTEIN BROWNIE
BATTER OATS
INGREDIENTS
30g Oats
10g cocoa powder
Scoop of chocolate protein

powder
150ml unsweetened almond
ZACK CHUG
milk
C o o k b o o k
150g Low Fat Greek yoghurt
THE
METHOD:
• Blend your oats and cocoa powder into a fine like flour
• Add milk and yoghurt to your blended cocoa oats
• Mix well together and freeze for 1 hour or fridge overnight
Scan me !!
18
HIGH PROTEIN
FRENCH TOAST
INGREDIENTS
150g Egg Whites
125 unsweetened almond

milk
Vanilla extract
Cinnamon
OPTIONAL Berry compote

(microwave frozen berries for
ZACK CHUG
1 min )
C o o k b o o k
METHOD:
• Mix you egg whites, milk, vanilla extract & cinnamon well together THE
• Soak your pieces of bread in the mixture
• Pan fry for 3 mins on medium heat for each side of the soaked bread
• Optional to microwave frozen berries for 1 minute to produce berry

compote to top it with
Scan me !!
19
HEALTHY MCDONALD’ S
HASHBROWNS
INGREDIENTS
200g raw white potato
Whole egg
20g oats
Tsp. Garlic
Teaspoon Paprika
ZACK CHUG
C o o k b o o k
METHOD:
THE
• Firstly, grate your raw potato using a cheese grater
• Secondly, blend 20g of oats into oat flour
• Then mix all your ingredients together to form a thick batter
• Spoon the batter onto a baking tray to form 4 hashbrowns
• Place in the oven or air fry for 15 mins at 220°C
Scan me !!
20
HIGH PROTEIN
BREAKFAST BAGEL
INGREDIENTS
Thin Seeded Bagel
40g Avocado
ZACK CHUG
C o o k b o o k
2 cooked Turkey rashers
1 medium fried egg
THE
METHOD:
• Firstly, cook your turkey rashers and then fry your egg
• Add these to a bagel, and then top it off with avocado and cheese
• Grill the bagel for 5 mins at 220 °C
Scan me !!
21
HIGH PROTEIN
CHOC FRAPPUCINO
(WITHOUT OPTIONAL TOPPINGS)
INGREDIENTS
Ice
black coffee
1 Scoop of chocolate
protein powder
ZACK CHUG
C o o k b o o k
10g of Cocoa powder
THE
METHOD:
• Add all the ingredients into a blender
• Blend well together and finish with Optional choc sauce &
whipped cream
Scan me !!
22
LUNCH
HIGH PROTEIN CHEESY
QUESADILLA
INGREDIENTS
1 Can of Tuna
50g Fat Free Greek Yo-

ghurt
Tablespoon of Sweet
corn
Tablespoon Sriracha
sauce
ZACK CHUG
30g Mozzarella cheese
C o o k b o o k
METHOD:
THE
• Drain your tuna can into a bowl & add the yoghurt, sweetcorn and
sriracha sauce
• Mix these all together
• Grab your wrap and make a cut halfway through the wrap
• Add your tuna to each quadrant and top off with the mozzarella
• Fold over by 3 times and grill or pan fry your quesadilla for 5-10 mins
Scan me !!
24
JUICY & TENDER
CHICKEN BREAST
INGREDIENTS
150g raw chicken

breast
Tsp. Olive oil
Tsp. Honey
drizzle of mustard
Paprika
ZACK CHUG
C o o k b o o k
Oregano
Salt & Pepper
Garlic granules
THE
Coriander
METHOD:
• Rub it all the ingredients on the chicken and bake for 15-20
mins at 220 °C in the oven
Scan me !!
25
HIGH PROTEIN
LOADED BURRITO
INGREDIENTS
1 tortilla wrap
10g Chopped
cucumber
10g tomato
Coriander
30g avocado
Tablespoon Salsa
ZACK CHUG
C o o k b o o k
75g cooked chicken
breast
20g of Mozzarella
cheese
THE
METHOD:
• Get your tortilla wrap and start by adding your salsa, chopped
cucumber, tomato and coriander
• On top off that add your avocado and cooked chicken and then top it
off with cheese
• Carefully roll this wrap into a burrito, if you don’t know how to I advise
checking a quick 30 second tutorial on YouTube!
• Once rolled into a burrito, pan fry it on medium heat or grill it
Scan me !!
26
HIGH PROTEIN CHEESY
GARLIC BREAD
INGREDIENTS
25g Oats
1 whole egg
125g of Fat Free Greek

Yoghurt
Tsp Baking powder
30g of Mozzarella
ZACK CHUG
cheese
C o o k b o o k
Garlic
oregano seasoning
THE
METHOD:
• Blend 25g of oats into oat flour
• Then add all the remaining ingredients to the oat flour and mix
thoroughly
• Place it in the oven for 15 mins at 220 °C
Scan me !!
27
HIGH PROTEIN
MASALA FRIES
INGREDIENTS
100g Raw White Potato
Tsp. Olive oil
Tbsp. Ketchup
Tsp. Chilli sauce
150g Fat free Greek Yoghurt
30g of chopped bell peppers
ZACK CHUG
C o o k b o o k
30g Chopped onions
Garlic granules
THE
METHOD:
• Get 100g of raw potato and slice into fries
• Add olive oil to them and oven or air fry for 15 mins at 220 °C
• Add ketchup, chilli sauce, yoghurt, peppers, onions & garlic to your
cooked potato fries
• Mix it well and add to a pan on medium heat for 5 mins
Scan me !!
28
HIGH PROTEIN CREAMY
CHICKEN RICE
INGREDIENTS
100g raw chicken breast
100ml Semi Skimmed Milk
150g Fat free Greek yoghurt
Tsp. Garlic
Tsp. paprika
Tsp. cumin
ZACK CHUG
30g Chopped Bell pepper
C o o k b o o k
30g chopped onions
METHOD:
30g low fat mozzarella cheese
• Add milk, yoghurt, seasonings,
THE
pepper, and onions to your raw 125g cooked basmati rice
chicken
• Marinade and mix it well and then

pan f ry on medium to high heat for
15 mins
• Then add cheese and cooked rice to the chicken and heat on
the pan for 5 mins on medium heat
Scan me !!
29
HIGH PROTEIN
CRUNCHY TACO
INGREDIENTS
Small tortilla wrap
75g cooked chicken

breast
100g chopped tomatoes
ZACK CHUG
20g of avocado
C o o k b o o k
Tablespoon of salsa
25g of low fat mozzarella

cheese
THE
METHOD:
• Get your wrap and add all the ingredients to it
• Fold the wrap in half and pan fry or grill on high heat for 3 mins
on each side
Scan me !!
30
HIGH PROTEIN
SHAWARMA TACO
INGREDIENTS
30g chopped red onion
Garlic granules
Cinnamon
Tsp. paprika seasoning
75g of low fat Greek yoghurt
Small tortilla wrap
Light garlic Mayo sauce
ZACK CHUG
Salad of choice
C o o k b o o k
20g of mozzarella cheese
METHOD: Top it off with optional parsley
• Add red onion,Greek yoghurt and your seasonings to the raw chicken
THE
breast
• Mix and marinade your chicken
• Add it to the pan on medium to high heat for 10 mins
• Then add light garlic mayo sauce, salad, and your cooked chicken to
a tortilla wrap
• Top it off with mozzarella and fold over in half
• Oven or air fry for 5 -10 mins at 220°C until the wrap is crisp
• Top it off with optional parsley
Scan me !!
31
HIGH PROTEIN
TUNA MELT
INGREDIENTS
100g of tuna
15g of light Mayo
chopped parsley
10g chopped spring onion
2 white bread slices
ZACK CHUG
C o o k b o o k
tomato slices
METHOD:
THE
• Add your light mayo, parsley, red & spring onion to your tuna
• Mix it all together until creamy
• Add the mixture to the bread slices, top it with mozzarella and oven for
5 mins at 220°C
• Then once toasted, add tomato slices and oven again for 5-10 mins at
220°C
Scan me !!
32
HIGH PROTEIN LOADED BUFFALO
BAKED POTATO
INGREDIENTS
100g of cooked shredded

chicken breast
Tbsp. hot buffalo sauce
10g cheddar cheese
ZACK CHUG
C o o k b o o k
5g chopped spring onions
THE
METHOD:
• Firstly, slice your white potato down the middle and oven or air fry
for 20 mins at 220°C
• Then, load the baked potato with the rest of your ingredients and
oven or air fry again for 2-3 mins at 220°C
Scan me !!
33
HIGH PROTEIN CHICKEN
PARM WRAP
INGREDIENTS
Tortilla wrap
60g of Passata
( tomato sauce )
Tsp. oregano
basil
100g of cooked
chicken breast
ZACK CHUG
C o o k b o o k
20g of parmigiana
cheese
15g of Mozzarella
METHOD: THE
• Add all your ingredients listed above to a tortilla wrap
• Fold and wrap over
• Toast the wrap in the oven or air fryer for 5 mins at 220°C
• Optional to add passata on top of the wrap when toasting
Scan me !!
34
HIGH PROTEIN CHIPOTLE
QUESADILLA
INGREDIENTS
tsp. paprika
tsp. garlic seasoning
Tbsp. BBQ
Tbsp.HOT sauce
30g low fat cream cheese
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coriander
C o o k b o o k
tortilla wrap
METHOD:
THE
• Add your seasonings to the raw chicken breast
• Cook the chicken on a pan for 10 mins on medium heat
• Shred the chicken using a knife and fork
• Add BBQ, hot sauce, mozzarella, cream cheese and coriander to your
cooked chicken
• Mix it all together to form a creamy filling
• Spread this filling on a tortilla wrap and grill or pan fry for 5 mins on high
heat
Scan me !!
35
HIGH PROTEIN CRISPY TOFU
VEGAN BOWL
INGREDIENTS
Tbsp. garlic paste
Chilli flakes
Coriander
Tbsp soy sauce
Tbsp Cornflour
Tbsp. olive oil
250g of Tofu
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C o o k b o o k
100g of quinoa
30g Avocado
Salad
THE
METHOD:
• Mix garlic paste, chilli flakes, coriander, soy sauce, olive oil and
cornflour together
• Add in your tofu and coat it in the pasta
• Oven or air fry your tofu for 15 mins at 220 °C
• Enjoy it with quinoa, avocado, and salad
Scan me !!
36
HIGH PROTEIN
CHICKEN TIKKA
INGREDIENTS
150 fat free Greek yoghurt
Tsp. Olive Oil
Tsp. Paprika
½ tsp. tgharam masala,
Tsp.garlic paste
Tsp. mint sauce
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C o o k b o o k
cut into cubes
THE
METHOD:
• Mix Greek yoghurt, olive oil, paprika, gharam masala, garlic paste,
and mint sauce all together to form a tikka pasta
• Throw in your raw cubed chicken breast and marinade with the paste
• Grill or oven the chicken for 20-25 mins at 220 °C
Scan me !!
37
HIGH PROTEIN CRUSTED
CHICKEN PARM
INGREDIENTS
25g Oat Flour

(blend 25g of oats in a blender)
Garlic
Paprika
Oregano seasoning
75g egg whites
ZACK CHUG
C o o k b o o k
50g of tomato sauce
METHOD:
THE
• Add oat flour, seasonings, and egg whites to your raw chicken breast
• Mix it all together and coat the chicken
• Oven or air fry the chicken for 20 mins at 220°C
• Then add tomato sauce and mozzarella to the cooked chicken
• Oven again for 5 mins at 220°C
Scan me !!
38
HIGH PROTEIN
CHICKEN PARM
INGREDIENTS
Teaspoon Olive oil
Tsp. Paprika
Tsp. garlic granules
Tsp oregano seasoning
ZACK CHUG
50g of Tomato sauce
C o o k b o o k
25g low fat mozzarella cheese
THE
METHOD:
• Add olive oil to your chicken and then rub in your seasonings well
• Pan fry the chicken for 15 mins on medium heat
• Once the chicken is cooked, add tomato sauce and cheese on top of
it
• Bake the chicken in the oven for 5 mins at 220 °C
Scan me !!
39
HIGH PROTEIN BUFFALO
TENDERS
INGREDIENTS
25g Oats
Tsp.Paprika
Tsp. tgarlic granules
Tsp. chilli flakes
10g of crushed up nachos
Tablespoon of hot sauce
100g Egg whites
ZACK CHUG
100g of raw chicken breast
C o o k b o o k
METHOD:
THE
• Blend your oats, and seasonings into a flour
• Add crushed nachos to your flour onto a plate and set aside
• Mix your egg whites with hot sauce
• Dip your chicken tenders in the egg mix first and then coat in the flour
• Air fry or oven your chicken for 15-20 mins at 220 °C
• Then drench your cooked chicken in hot sauce
Scan me !!
40
HIGH PROTEIN
CHICKEN KORMA
INGREDIENTS
30g chopped onion
150g low fat Greek yoghurt
½ teaspoon of turmeric
1 teaspoon of garlic & Ginger

paste
10g of almonds
100g of cooked chicken breast
ZACK CHUG
(I season with paprika)
C o o k b o o k
OPTIONAL 125g of boiled basmati
METHOD: rice
THE
• Add chopped onion, tomatoes, yoghurt, turmeric, garlic & ginger paste,
and almonds to a pan
• Let them all simmer on medium heat for 5 minutes and then transfer to
a blender and blend into a korma paste
• Add cooked chicken to your korma paste and stir all together on a pan
for 5 mins on medium to high heat
• Optional to enjoy this korma with boiled basmati rice, macros with the
rice
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41
HIGH PROTEIN THAI
GREEN CURRY
INGREDIENTS
30g onion
Fresh coriander
Red chilli
Ginger and garlic paste
100ml of coconut milk
100g of low fat Greek

yoghurt
ZACK CHUG
30g red bell pepper
C o o k b o o k
100g of cooked chicken
breast
OPTIONAL 125g of boiled rice
THE
METHOD:
• Add chopped onion, coriander, chilli, ginger & garlic paste, coconut
milk and yoghurt to a blender
• Blend into a Thai paste
• Add in bell pepper & cooked chicken to the paste and stir on a pan on
medium heat for 10 mins
• Enjoy with optional boiled rice, macros are without the rice
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42
SHAWA R MA
INGREDIENTS
30g Chopped red onions
½ tsp. cumin
1/2 tsp. cinnamon
1/2 tsp. paprika
½ tsp garlic granules
ZACK CHUG
Mixed cucumber & tomatoes
C o o k b o o k
50g of fat free Greek yoghurt
Coriander
THE
METHOD:
• Add your onion & seasonings to your raw chicken breast
• Pan fries the chicken on medium to high heat for 15 mins
• Add the cooked chicken to a tortilla wrap, followed by your mixed

cucumber & tomatoes, yoghurt, and coriander
• Fold the wrap in half and grill or pan fry for 5 mins
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43
HIGH PROTEIN PULLED
CHICKEN BURGER
INGREDIENTS
100g Chopped Tomatoes
Tbsp. BBQ sauce
Tsp. Honey
Soy Sauce
Garlic
paprika
Cumin
ZACK CHUG
C o o k b o o k
METHOD: 100g Cooked Chicken breast
THE
• Firstly, shred your cooked chicken Brioche bun
breast with a knife and fork
• Add your chopped tomatoes, sauces and seasoning to a pan on medium

heat
• Then add in your cheese and stir on medium heat for 5 mins
• Then add your shredded chicken to the pan and let it all simmer for 5
mins on high heat
• Add some water to your pan if you want more volume to you sauce
• Place your pulled chicken in a brioche bun
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44
PIZZA
HIGH PROTEIN LOW CALORIE
INGREDIENTS
Tortilla wrap
ZACK CHUG
10g of Tomato Purée
C o o k b o o k
30g of Low-fat
Mozzarella cheese
THE
10g Spinach
60g of chicken breast
METHOD:
• Spread tomato puree evenly to your tortilla wrap
• Add your mozzarella cheese, spinach and top with 60g of cooked
chicken breast
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45
DINNER
HIGH PROTEIN
CHICKEN BIRYANI
INGREDIENTS
150g raw Chicken Breast
Tsp. Olive oil
150g Fat Free Greek Yoghurt
tsp. Tomato purée
½ Teaspoon of Turmeric
½ Teaspoon Chilli powder
ZACK CHUG
C o o k b o o k
½ Teaspoon ground coriander METHOD:
Tsp. Garlic purée
• Marinade your chicken breast in yoghurt,
oil, tomato & garlic puree & the seasonings
THE
Tsp. Cardamon seeds
Chopped Onions • Once your chicken is marinaded, add

onions to the mixture and add it all it to
Add 100g cooked basmati rice a pan on medium heat and pan fry for
10-15 minutes
• Once pan fried, add your cooked rice to

the pan and cardamon seeds
• Pan f ry the chicken and rice again for

5 mins on medium heat
Scan me !!
47
HIGH PROTEIN
PASTA BAKE
INGREDIENTS
100g raw chicken

breast
100g of Fat free Greek

yoghurt
30g of chopped Red Bell

Peppers
Garlic
ZACK CHUG
C o o k b o o k
Oregano
METHOD: Basil
• Mix your chicken, yoghurt, chopped 100g boiled Fusilli pasta
THE
tomatoes, peppers and seasoning well
together 30g Mozzarella cheese
• Add this to a pan on medium to high heat

for 15 mins
• Then add your boiled pasta to your chicken
• Heat all together on the pan for 5 mins on medium heat
• Place this all into an oven dish and cover with cheese
• Bake in the oven for 5 mins 220°C
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48
HIGH PROTEIN
TANDOORI CHICKEN
INGREDIENTS
100g fat free Greek
yoghurt
Tsp. Olive oil
Tsp. Paprika
Tsp. gharam masala
Tsp. ginger/garlic paste
ZACK CHUG
1/2 Tsp. mint sauce
C o o k b o o k
2 small chicken legs
THE
METHOD:
• Mix yoghurt, olive oil, seasonings, garlic paste and mint sauce to form
a marinade paste for your chicken
• Coat your chicken legs with the paste
• Once coated, oven at 20 °C for 20-25 mins
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49
HIGH PROTEIN CAJUN SHRIMP
LINGUINE
INGREDIENTS
100g prawns
Cajun Seasoning ( paprika, garlic,

oregano, crushed chilli,
black pepper)
garlic
parsley
200ml milk
ZACK CHUG
20g of mozzarella
C o o k b o o k
100g of boiled pasta
METHOD:
. Firstly ,finely chop your garlic & parsley
THE
. Add your Cajun seasoning to your prawns and mix well
. Add your prawns to a pan on medium heat for 10 mins
. Remove the shrimp and add your garlic/parsley to this pan on medium
heat
. Add your milk, low fat cream cheese & mozzarella cheese and stir on
low heat
. Then add your boiled pasta and stir well again on low heat
. Top off with your cooked Cajun prawns and garnish with parsley
Scan me !!
50
HIGH PROTEIN CAJUN
CHICKEN ALFREDO
INGREDIENTS
150g chicken breast
Tsp. Olive Oil
Cajun Seasoning ( paprika, garlic,
oregano, crushed chilli, pepper )
100ml of semi skimmed milk
(or milk of choice )
30g Low fat cream cheese
ZACK CHUG
100g of cooked spaghetti pasta
C o o k b o o k
Low calorie oil spray
Parsley
METHOD:
THE
• Add a tsp. Of olive oil to your chicken breast and rub in the Cajun seasoning
• Add some low calorie oil spray to a frying pan on medium to high heat ,cook
the chicken for 10 minutes and remove from the pan
• Finely chop garlic cloves and add to the hot pan
• Add your milk and cream cheese and mix until you get a nice consistency
• Add your mozzarella cheese and mix again until thick and creamy️
• Boil your pasta for 10 mins and add it to the pan and mix well
• Add your chicken to the pasta and top it off with OPTIONAL parsley
Scan me !!
51
BURGER
HIGH PROTEIN CHICKEN TIKKA
INGREDIENTS
Chilli
turmeric
gharam masala
cumin seasoning
tbsp. garlic paste
ZACK CHUG
C o o k b o o k
1 low fat cheese slice
lemon
20g chopped Red onion
THE
coriander
tsp. paprika seasoning
15g chopped Cucumber
brioche bun
lettuce
FULL RECIPEE NEXT PAGE
tomato slice
Scan me !!
52
METHOD:
- FOR YOUR CHICKEN
. Add Chilli, turmeric, gharam masala, cumin seasoning to 100g of low

fat Greek yoghurt
. Add a tbsp. Of garlic paste to this
. Squeeze lemon juice and marinade your chicken
. Add your chicken to an oven for 20 mins at 220°C or you can air fry it
. Add a low fat cheese slice to the cooked chicken and oven again for
2 mins at 220°C
. Add your cooked chciken to a brioche bun with lettuce , tomato &
yoghurt sauce
- FOR YOUR REFRESHING YOGHURT SAUCE
ZACK CHUG
C o o k b o o k
• Add chopped red onion, coriander, grated cucumber & paprika
seasoning to 50g of low fat Greek yoghurt
• Mix well
THE
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53
FAJITA PASTA
INGREDIENTS
Tsp. Olive oil
Cajun seasoning ( Paprika, ,garlic granule,

Oregano, black pepper)
50g Red bell pepper
50g onions
Tsp. cumin
Tsp. chilli seasoning
150ml unsweetened almond milk

METHOD:
ZACK CHUG
C o o k b o o k
. Add tsp. Olive oil 100g boiled pasta
. Add Paprika, garlic granules , Oregano & black pepper seasoning to the
raw chicken
THE
. Cook on a pan on medium to high heat for 10 mins
. Chop your bell pepper and onions and add to the pan with the cooked
chicken and leave on medium heat for 5 mins
. Add cumin and chilli seasoning, this brings the true fajita flavour
. Add 150ml of unsweetened almond milk & 20g of Mozzarella cheese
. Simmer on low heat and add in your boiled pasta and stir all together
again
. Optional to garnish with parsley
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54
HIGH PROTEIN LOADED
PASTA BAKE
INGREDIENTS
100g of boiled penne

pasta
Basil
20g chopped red bell

pepper

breast
ZACK CHUG
C o o k b o o k
10g jalapeños
THE
METHOD:
• Add boiled pasta, chopped tomatoes, basil, bell pepper, and cooked
chicken breast to a pan
• Stir together on medium to high heat for 10 minutes
• Top it off with mozzarella and jalapenos
• Oven bake for 5-10 mins at 220°C
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55
HIGH PROTEIN LINGUINE
PASTA
INGREDIENTS
Tsp. paprika seasoning
Tsp. Chilli flakes
Tsp.garlic granules
Handful of spinach
125ml of skimmed milk

(or any milk of choice )
ZACK CHUG
C o o k b o o k
THE
METHOD:
• Season your raw chicken breast with paprika, chilli flakes and garlic
granules
• pan fry for 10 mins on high heat
• Add boiled pasta, spinach, milk, mozzarella, and cream cheese to

your cooked chicken
• Stir together on medium heat for 10 mins
Scan me !!
56
HIGH PROTEIN
PESTO PASTA
INGREDIENTS
100g boiled Pasta
Fresh Basil
Teaspoon of pesto sauce
Tsp. minced garlic
200 ml of unsweetened
almond Milk (you can use
whatever milk you'd like
for this)
ZACK CHUG
C o o k b o o k
20g Mozzarella Cheese
30g Low Fat cream cheese
THE
breast
METHOD:
• Add boiled pasta, basil, pesto, garlic, almond milk. Mozzarella and
cream cheese to a pan on medium heat for 5 mins until it is creamy
• Then add in your cooked chicken breast
• Stir together on medium heat for 5 minutes again
Scan me !!
57
RIGATONI
INGREDIENTS
20g chopped onions
Tsp. garlic granulest
Tsp.oregano
Chilli flake seasoning
100g fat free Greek yoghurt
100g boiled rigatoni pasta
ZACK CHUG
C o o k b o o k
100g cooked chicken breast
METHOD:
THE
• Add chopped tomatoes, onions, garlic, oregano, chilli flakes, Greek
yoghurt to a pan
• Stir and let them simmer on 5 mins on low to medium heat
• Then transfer to a blender and blend into a sauce
• Add your sauce to boiled pasta, mozzarella, cooked chicken breast

and mix together
• Add it all to a pan on medium heat for 10 mins
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58
BURRITO
HIGH PROTEIN LOADED CRUNCHY
INGREDIENTS
Tortilla wrap
100g of raw lean beef mince
50g drained black beans
Tablespoon of Salsa
Tablespoon Guacamole
ZACK CHUG
20g chopped onions
C o o k b o o k
Coriander
3 nachos
THE
METHOD: OPTIONAL to add hot sauce
• Add all of your ingredients to the tortilla wrap
• You can use your own choice of meat for the filling
• Once all the ingredients have been added, wrap and fold into a burrito
( may need to watch a 30 sec YouTube tutorial on how to do so lol)
• Pan fry the burrito or grill for 5 mins
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59
HIGH PROTEIN
MAC & CHEESE

INGREDIENTS
10g of cheddar cheese
40g of low-fat cream cheese
10g of plain flour
Tsp. paprika
almond milk
ZACK CHUG
C o o k b o o k
Optional basil
METHOD:
• Add your cheeses to plain flour, paprika, almond milk and stir on low THE
to medium heat on a pan for 5 mins
• Add your boiled pasta to the pan and fold it into your cheesy mixture
whilst on low heat
• Then add your mac and cheese to a dish and oven for 10 mins at 220°C
• Finally, garnish your mac and cheese with basil
Scan me !!
60
HIGH PROTEIN
FAJITA WRAP
INGREDIENTS
Tablespoon of BBQ sauce
Cumin seasoning
Paprika seasoning
30g of mixed bell peppers
30g chopped onions
ZACK CHUG
C o o k b o o k
Tablespoon of Salsa
METHOD: THE
• Add bbq sauce, seasonings, pepper, onions to your chicken breast
• Pan fry this all together for 10 mins on medium heat
• Add your cooked fajita chicken to a tortilla wrap
• Then add salsa and cheese and fold your wrap and grill for 5 mins
Scan me !!
61
HIGH PROTEIN
CA JUN PASTA
INGREDIENTS
40g bell peppers
30g chopped onions
40g low fat cream

cheese
Cajun seasoning
Garlic granules
Thyme seasoning
ZACK CHUG
C o o k b o o k
breast
OPTIONAL 5g of Parmesan
METHOD: cheese
• Add your peppers, onions, boiled pasta, cream cheese, seasonings to THE
a pan
• stir together on medium heat for 5 minutes
• Then add in your cooked chicken breast and heat for 5 minutes again
on low to medium heat
• Optional to top it off with parmesan cheese
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62
HIGH PROTEIN
CARBONARA PASTA
INGREDIENTS
100g boiled pasta
One whole Egg
15g Parmesan cheese
Garlic
Black Pepper
100ml of Pasta water
ZACK CHUG
( water leftover from boiling
C o o k b o o k
your pasta)
100g of Cooked Turkey

rashers ( you can use whatever
meat choice you’d like for this )
THE
METHOD:
• Start off by boiling your pasta and putting 100g aside
• Add your pasta with egg, cheese, garlic, black pepper, pasta water to a pan
• Stir together on low to medium heat for 5 mins
• Add in cooked turkey rashers to your pasta and stir again on low heat for
10 mins this time
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63
HIGH PROTEIN
CREAMY PASTA
INGREDIENTS
100g boiled pasta
200g of tomato sauce

/ passata
Garlic granules
Basil
50g Red bell pepper
ZACK CHUG
C o o k b o o k
30g low fat cream
cheese
THE
breast
METHOD:
• Stir your boiled pasta with tomato sauce, garlic, basil, pepper,
mozzarella and cream cheese all on a pan on medium heat for 10 min
• Leave it to simmer on the pan and then add in your cooked chicken
breast
• Stir together on the pan for 5 mins on high heat
Scan me !!
64
HIGH PROTEIN
NOODLES
INGREDIENTS
100g Raw Chick Breast
Tablespoon Soy Sauce
Freshly chopped ginger

and garlic
Spring onion
ZACK CHUG
100g boiled ramen noodles
C o o k b o o k
Optional 5g sesame seeds
METHOD:
THE
• Add your soy sauce. Chopped ginger. Garlic and spring onions to your
chicken breat
• Mix it well together and then pan fry on medium heat for 10 minutes
• Add in your cooked ramen noodles and stir together for 5 mins on
high heat
• Optional to top it off with sesame seeds

(macros included are without sesame seeds)
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65
HIGH PROTEIN FLUFFY
CHICKEN RICE
INGREDIENTS
50g uncooked washed

basmati rice
tsp. turmeric
Tsp. paprika
tsp. cumin seasoning
coriander
ZACK CHUG
garlic
C o o k b o o k
150ml water
THE
baby tomatoes
METHOD:
• Add all the ingredients to an oven dish and stir together
• Then add it to an oven for 25-30 mins at 220°C
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66
HIGH PROTEIN
ALFREDO PASTA
INGREDIENTS
100g boiled Tagliatelle Pasta

(or any pasta of your choice )
Oregano
Garlic granules
15g spinach
200 ml of skimmed Milk

(can use whatever milk you’d
ZACK CHUG
like for this)
C o o k b o o k
25g Mozzarella Cheese
METHOD: 30g Low Fat cream cheese
THE
• Add your boiled pasta to your
100g of cooked chicken Breast
seasonings, spinach, milk, mozzarella
and cream cheese
• Add them all together on a pan on low heat for 10 minutes
• Optional to add in pasta water to the pan to make the sauce thicker
• Then add in your cooked chicken
• Stir on medium heat on the pan for 5 minutes
Scan me !!
67
KEBAB
HIGH PROTEIN
(without pitta bread & yoghurt)

INGREDIENTS
100g raw lamb mince

( can use any meat of your
choice )
30g chopped onions
30g chopped pepper
Teaspoon Garlic
Teaspoon cumin
ZACK CHUG
½ tsp. chilli powder
C o o k b o o k
15g breadcrumbs
METHODS: One whole egg
THE
• Mix all your ingredients well together OPTIONAL pitta bread
and roll into a kebab shape, don’t be
afraid to get your hands dirty! Salad
• You can form patties if that is easier

for you
• Pan fry the kebab for 15-20 mins on medium heat and constantly
flipping them over
• Enjoy with optional sides of pitta bread, salad, and mint yoghurt
Scan me !!
68
BOLOGNESE
HIGH PROTEIN SPAGHETTI
INGREDIENTS
30g Chopped onion
Garlic
50g fat free Greek

yoghurt
Basil seasoning

mince
ZACK CHUG
(seasoned with paprika)
C o o k b o o k
100g of boiled spaghetti
pasta
METHOD: THE
• Blend your chopped tomatoes, onion, garlic, basil, and yoghurt into
a cream sauce
• Add your cooked chicken mince and boiled spaghetti to the cream
sauce
• Top with 20g of mozzarella cheese
• Stir all together on high heat for 5-10 mins
Scan me !!
69
HIGH PROTEIN
LASAGNA
INGREDIENTS
125g Raw Chicken Mince
30g Chopped onions
15g Spinach
Tsp. Paprika
Tsp. Garlic
Tsp. Oregano
ZACK CHUG
C o o k b o o k
2 lasagne sheets
METHOD: 25g Mozzarella cheese
• Add your chopped tomatoes to chicken mince, onions, spinach,
THE
and seasonings
• Pan fry all together on high heat for 8 mins
• Split your meat in 2 portions and layer the first portion with a
lasagne sheet
• Add the second portion of meat on top and then layer again with
a lasagne sheet
• Top it all off with 25g mozzarella cheese
• Oven for 10-15 at 220 °C
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70
TAKEAWAYS
HIGH PROTEIN LOW CALORIE
CHICKEN NUGGETS
INGREDIENTS
2 rice cakes
Paprika
garlic seasoning
oregano seasoning
100g Egg whites
100g raw Chicken
ZACK CHUG
breast cut into pieces
C o o k b o o k
METHOD:
THE
• Add your rice cakes and seasoning to a blender
• Blend into a fine powder like flour
• Place your rice cake powder onto a separate plate and your egg
whites into another separate bowl
• Get your chicken pieces and coat them in the egg whites first
and then the powder
• Place onto a baking tray and oven or air fry for 20 mins at 220 °C
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72
HIGH PROTEIN
LOADED FRIES
INGREDIENTS:
250g sliced white
potato
Oregano
Paprika
100g lean cooked beef

mince
ZACK CHUG
C o o k b o o k
Jalapenos
THE
METHOD:
• Slice 250g of potato into fries
• Add oregano and paprika seasoning and bake in the oven or

air fry for 10 mins at 220 °C
• Add the beef, cheese and jalapenos to the fries
• Oven or air fry again for 5-10 mins at 220°C
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73
HIGH PROTEIN
CHICKEN GYRO
INGREDIENTS
Teaspoon. Olive oil
Teaspoon lemon juice
Garlic paste
Cumin
Coriander
Tortilla wrap
ZACK CHUG
C o o k b o o k
50g of tzatziki sauce
Mixed salad (lettuce, tomatoes

and cucumber)
THE
METHOD:
• Marinade your chicken in yoghurt, olive oil, lemon juice, garlic paste,
cumin, coriander and mix well together
• Pan fry the chicken on medium heat for 10 minutes
• In the meantime prepare tzatziki sauce, mix Greek yoghurt with cucumber
• Add your cooked chicken, tzatziki sauce, and salad to your tortilla wrap
• Fold over the wrap and grill it for 5 minutes at 220°C
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74
HIGH PROTEIN HONEY GARLIC
TENDERS
INGREDIENTS
Tbsp. Honey
Tsp. Garlic paste
2 Tbsp. Light soy sauce
Tbsp. Hot sauce
15g of cornflakes
Tsp. paprika,
Garlic granules
125g of egg whites
ZACK CHUG
C o o k b o o k
sliced into tenders
METHOD:
• Add your cornflakes, paprika and garlic granules to a sealed bag and
mix and crush
THE
• Add egg whites to a separate bowl
• Cut your chicken breast into tenders and coat each tender in the egg
whites first and then the cornflakes
• Then oven or air fry the chicken for 20 mins at 220°C
• Meanwhile, mix your honey, garlic paste, soy sauce and hot sauce on
high heat on a pan for 5 mins to form your honey garlic sauce
• Once the tenders are cooked, coat them in your honey garlic sauce
Scan me !!
75
HIGH PROTEIN
DOMINO’S PIZZA
INGREDIENTS
One Whole egg
30g oats
125g cottage cheese
Tsp. garlic seasoning
Tsp. oregano seasoning
Tsp. Of baking powder
Bbq sauce
ZACK CHUG
breast
C o o k b o o k
METHOD:
THE
• Add your oats, egg, cottage cheese, seasonings and baking powder to
a blender
• Blend to form a thick mixture consistency (you can always mix by

hand)
• Pour the mixture to a baking dish
• Add bbq sauce, cooked chicken and mozzarella cheese on top of the
pizza mixture base
• oven for 20 mins at 220°C and enjoy
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76
RAMEN
INGREDIENTS
Cajun Seasoning ( paprika,

garlic, oregano, crushed chilli,
pepper)
Black pepper
60ml light Soy sauce
One chicken stock cube
ZACK CHUG
C o o k b o o k
Garlic
Ginger
30g chopped spring onions,
THE
Red chillis
Packet of ramen noodles

( discard the sauce given with
the pack )
Optional sesame seeds
FULL RECIPEE NEXT PAGE
Scan me !!
77
METHOD:
• Finely chop your spring onion, garlic, ginger and chillis
• Add some low-calorie oil spray to a frying pan on medium to high heat
• Add the veg to the hot pan
. Add soy sauce to the pan
. Add 100-200 ml of boiling water to a chicken stock cube and add that to the
pan on medium heat
. Let it simmer and then add the ramen noodles and leave on low heat for 10 -15
minutes
. Meanwhile, get 150g of sliced raw chicken breast and add soy sauce, black
pepper & Cajun seasoning to it
. Air fry the chicken for 15 mins at 220°C
. Boil one medium egg
. Add the chicken and egg on top of the noodles
ZACK CHUG
. Garnish with optional sesame seeds and enjoy
C o o k b o o k
THE
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78
HIGH PROTEIN
BUTTER CHICKEN
INGREDIENTS
60g medium apple
150g low Fat Greek Yoghurt
125ml semi skimmed milk
( or milk of choice )
tsp. garlic/ginger paste
tsp. Turmeric
tsp. Paprika
Tsp. Cumin seasoning
ZACK CHUG
METHOD: 45g washed uncooked rice
C o o k b o o k
coriander
. Finely chop your onion & apple
. Add some low-calorie oil spray to a frying pan on medium heat
. Add your yoghurt, milk, chopped tomatoes, tsp. Of garlic & Ginger paste & let
THE
this simmer for 5-10 mins
. Let it cool & blend it to form a thick creamy paste
. Get 150g of raw diced chicken breast & season with paprika & cumin
. Cook the chicken breasts for about 10 mins on the pan on medium heat
. Add the creamy paste to the cooked chicken and add it all to the pan & let it
simmer for 5-10 mins
. Meanwhile, add 45g uncooked washed basmati rice to a pot and let it boil for
15 mins
. Enjoy with rice and Optional coriander to add
Scan me !!
79
HIGH PROTEIN
DYNAMITE SHRIMP
INGREDIENTS
2 rice cakes
Tbsp. Paprika
150g cooked & peeled king prawns
whole egg
Tablespoon of Light Mayo
Tablespoon of ketchup
Tablespoon of mustard
ZACK CHUG
OPTIONAL sesame seeds
C o o k b o o k
METHOD:
THE
• Blend your rice cakes and paprika into a flour
• Then add a whole egg into a bowl and whisk
• Coat your prawns in the egg mix & then the rice cake flour
• Oven or air fry the coated prawns for 15-20 mins at 220°C
• Then for the sauce add a tablespoon of light mayo, ketchup &
mustard together
• Mix these sauces into a dynamite sauce and coat your shrimp in the
sauce
• Add Optional sesame seeds on top
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80
FRIES
HIGH PROTEIN ANIMAL STYLE
INGREDIENTS
1 Tablespoon of Light Mayo
Tablespoon of Ketchup
10g chopped gherkins
150g Raw Potato
tsp. paprika seasoning
100g of cooked lean beef mince

( or meat of choice )
40g chopped onions
ZACK CHUG
C o o k b o o k
METHOD:
• Firstly, mix your condiment sauces and gherkins into the animal style
THE
sauce
• Then slice your raw potato into fries shapes
• Add paprika seasoning to the potato fries & oven or air fry them for
15-20 mins at 220°C
• Meanwhile, sauté chopped onions on the pan for 10 mins into

caramelised onions
• Once the fries are cooked, add your cooked beef, caramelised onions
& mozzarella on top of them
• Oven or air fry one more time for 5 mins at 220°C & then add your sauce
from before hand
Scan me !!
81
SMASH BURGER
INGREDIENTS
Garlic granules
Salt and pepper seasoning
30g of chopped red bell pepper
30g of chopped spring onion
Brioche bun
40g of smashed avocado
Low fat cheese slice
ZACK CHUG
Drizzle of sriracha sauce
C o o k b o o k
METHOD:
• Finely cut your chicken breast into tiny pieces using a sharp knife
• Season the chicken and add red bell pepper and spring onions to it
THE
• Mix it all together and form them into balls
• Smash the balls into 2 smash patties (can use a spatula to smash)
• Add each patty onto a pan on medium to high heat for 10 minutes
on each side
• Meanwhile smash your avocado
• Add the patties to a brioche bun, smashed avocado & a low fat
cheese slice
• Top with whatever sauce you like
Scan me !!
82
HIGH PROTEIN
SPRING ROLLS
INGREDIENTS
Tablespoon light soy sauce
Tsp. Chilli powder
Tsp. Garlic paste
5g shredded cabbage
5g shredded carrot
5 small tortilla wraps
METHOD:
ZACK CHUG
C o o k b o o k
• Marinade your raw chicken breast with soy sauce, chilli powder and
garlic paste
• Pan fry on medium to high heat for 10 mins and then shred your cooked
chicken using a knife and fork
THE
• Then, add shredded cabbage, carrot & spring onion to the chicken
• Stir this all together and pan fry on medium heat for 5 mins to form your
spring roll filling
• Add equal portions of cooked chicken stir fry to each small tortilla of the
5 you have and fold into a roll
• Oven or air fry each roll for 5 mins at 220°C
• Optional mint sauce to top it off
• The macros are for all 5 spring rolls
Scan me !!
83
HIGH PROTEIN BIG MAC
PIZZA
INGREDIENTS
Whole egg
30g Oats
100g low fat Greek
yoghurt
tsp. oregano
Tsp. garlic paste
tsp. Baking powder
60g of tomato sauce
100g of lean cooked beef
ZACK CHUG
mince
( or any meat of choice )
C o o k b o o k
10g gherkins
METHOD: 10g chopped red onions
THE
• Blend your oats firstly
• Mix your oat flour, Greek yoghurt, egg, oregano, garlic paste &
baking powder into a thick mixture
• Bake it in the oven for 15 mins at 220°C
• After this is done, add tomato sauce, cooked beef, gherkins, onions,
and mozzarella to your pizza base
• Oven it all again for 5 mins at 220°C
Scan me !!
84
BIG MAC
INGREDIENTS
2 rice cakes
tsp. tpaprika
Tsp. garlic granulest
2 raw chicken breasts

(150g raw weight for both)
70g of egg whites
3 low cal single brioche buns
ZACK CHUG
Chopped lettuce
C o o k b o o k
low fat cheese slice
METHOD: 10g light mayonnaise
THE
• Blend your rice cakes and seasonings into a flour
• Place the flour onto a plate & add the egg whites into a separate
bowl
• Dip and coat your chicken breasts in the egg whites & then the rice
cake flour
• Oven or air fry the chicken for 15 mins at 220°C
• Add it to the brioche buns, lettuce, cheese slice & light mayo
Scan me !!
85
HIGH PROTEIN SZECHUAN
NOODLES
INGREDIENTS
30ml light soy sauce
chilli flakes
tsp. Garlic paste
tsp. Honey
50g red onion
50g bell pepper
150ml water
ZACK CHUG
C o o k b o o k
100g of boiled rice noodles
100g of cooked chicken breast
THE
optional sesame seeds
METHOD:
• Add soy sauce, chilli flakes, garlic paste, honey, red onion, bell pepper
and water to a pan
• Simmer on high heat on the pan for 5 mins to form a sauce
• Add your boiled noodles & cooked chicken breast to the sauce
• Stir together and leave on low heat for 10 mins
Scan me !!
86
HIGH PROTEIN CREAMY
INGREDIENTS
100g Raw chicken breast
Paprika
Garlic seasoning
50g Avocado
Coriander
Chilli flakes
100g of cooked pasta
( roughly 60g dry weight of
pasta )
ZACK CHUG
20g of Mozzarella cheese
C o o k b o o k
OPTIONAL to garnish with
parsley
METHOD:
THE
• Season your raw chicken with paprika and garlic
• Air fry for 20 mins @ 220°C OR Pan fry for 20 mins
• Then blend your Avocado, low fat Greek yoghurt, coriander and chilli flakes
to form your creamy pasta sauce
• Meanwhile boil your pasta and then add your cooked chicken and sauce to
the pasta
• Then add your mozzarella cheese and mix it all together
• Simmer on low heat for 10 mins
Scan me !!
87
KEBAB WRAP
INGREDIENTS
100g fat free Greek yoghurt
tsp. Garlic granules
Tsp. cinnamon
tsp. Of lemon juice
1 light tortilla wrap
10g tomato
10g cucumber
ZACK CHUG
C o o k b o o k
20g spinach
Low cal garlic Mayo sauce
METHOD:
• Mix and marinade your raw chicken in Greek yoghurt, seasonings and THE
lemon juice
• Once the chicken is coated, pan fry on medium to high heat for 10
mins
• Add tomato, cucumber, spinach, and the cooked chicken to a light

tortilla wrap
• Then top with low cal garlic mayo sauce & fold
• it is optional to grill for 5 mins
Scan me !!
88
HIGH PROTEIN MINI
POPCORN CHICKEN
(FOR WHOLE SERVING)
INGREDIENTS
25g Oats
tsp. garlic
Tsp. paprika
125g of raw diced c

hicken breast
ZACK CHUG
70g of egg whites
C o o k b o o k
tsp. Of Hot sauce
METHOD:
THE
• Blend your oats & seasonings into an oat flour and set aside on a plate
• Mix hot sauce with your egg whites in a bowl
• Coat your diced chicken breast in the egg white mix and then the oat
flour mix
• Oven or air fry the chicken for 20 mins
Scan me !!
89
EASY PIZZA
HIGH PROTEIN
INGREDIENTS
50g tomato Passata sauce
tsp. oregano
Lebanese flatbread
ZACK CHUG
basil leaves
C o o k b o o k
breast
THE
METHOD:
• Blend the tomato sauce, oregano and low fat cream cheese
• Add it to a Lebanese flatbread, top the flatbread with basil, mozzarella

& cooked chicken breast
• Oven for 5-10 mins at 220°C
Scan me !!
90
HIGH PROTEIN LOADED
POTATOES
INGREDIENTS
tsp.oregano seasoning
Tsp.paprika seasoning
100g of lean cooked beef
ZACK CHUG
jalapeños
C o o k b o o k
optional low cal white sauce
THE
METHOD:
• Dice your raw potato into cubes, season it and add spring onions to it
• Mix it all together and oven or air fry for 15 mins at 220°C
• Add your cooked beef, jalapeños & mozzarella to the cooked potatoes
• Oven it all again for 5 mins at 220°C
Scan me !!
91
HIGH PROTEIN
FLAMIN’ NUGGETS
INGREDIENTS
15g of cheese Cheetos
Chilli powder
75g of egg whites
150g of raw diced

chicken breast
ZACK CHUG
C o o k b o o k
METHOD:
THE
• Blend Cheetos and chilli powder into a powder
• Add your egg whites to a bowl
• Dip and coat your chicken breast in the egg whites and then the
Cheetos powder
• Add them all to a tray and oven or air fry for 20 mins at 220°C
Scan me !!
92
GARLIC BREAD
HIGH PROTEIN
INGREDIENTS
Whole egg
Crushed garlic cloves
Oregano
25g oat flour

( blended up 25g of rolled oats )
100g of low fat Greek yoghurt
ZACK CHUG
C o o k b o o k
Tsp. Baking powder️
Optional to add a low fat light

cheese slice
THE
METHOD:
• Mix all of your ingredients together to form a thick base
• Optional to add a cheese slice on top if you want an even more cheesy
garlic bread
• Place the mixture in the oven for 20 mins at 220°C
Scan me !!
93
HIGH PROTEIN KFC
ZINGER TOWER
INGREDIENTS
2 rice cakes
Tsp. tpaprika
Tsp. oregano
2 raw chicken breasts
(150g raw weight for both)
Sriracha sauce
70g of egg whites
ZACK CHUG
C o o k b o o k
Brioche bun
Lettuce
Low fat cheese slice
METHOD:
THE
• Blend your rice cakes and seasonings into a flour like powder and set
aside on a plate
• Add sriracha sauce and egg whites to a bowl and mix well
• Coat your chicken breasts in the egg mixture first and then your rice
cake powder
• Oven or air fry the chicken breasts for 15 - 20 mins at 220°C
• Add the cooked chicken to a brioche bun, lettuce, low fat cheese slice
& extra sriracha sauce
Scan me !!
94
HIGH PROTEIN
CHICK ‘N CHEESE BITES

(FOR WHOLE MIXTURE)
INGREDIENTS
One whole egg
30g oats
100g cooked chicken breast
Tsp. Baking powder
ZACK CHUG
C o o k b o o k
METHOD:
THE
• Blend your oats into oat flour
• Then mix in all the ingredients together and scoop equal servings
onto a baking tray
• I ended up making 4 equal mixtures in the end and placing them

into cupcake holders
• Bake in the oven for 5 mins at 220°C
Scan me !!
95
PIZZA
HIGH PROTEIN MARGHERITA
INGREDIENTS
One whole egg
30g of oat flour (blended up oats)
Tsp. garlic paste
Tsp. oregano
50g tomato sauce
ZACK CHUG
Basil seasoning
C o o k b o o k
THE
METHOD:
• Blend your oats into oat flour
• Mix your oat flour with egg, yoghurt, garlic paste and oregano into a
base mixture
• Bake the base in the oven for 20 mins at 220°C
• Once baked, top it off with tomato sauce, basil and mozzarella
• Oven it again for 5 mins at 220°C
Scan me !!
96
HIGH PROTEIN KFC NASHVILLE
TENDERS
INGREDIENTS
25g Oats
Tsp.Paprika
½ tsp. chilli powder

seasoning
100g egg whites
Tsp bbq sauce
ZACK CHUG
C o o k b o o k
into slices
OPTIONAL hot sauce
METHOD:
THE
• Blend your oats and seasoning into a flour and set aside on a plate
• Mix your egg whites and bbq sauce in a bowl
• Coat your chicken in the egg mix and then the flour
• Then place in the oven or air fry for 20 mins at 220 °C
• Optional to drench it all in hot sauce
Scan me !!
97
HIGH PROTEIN MCDONALDS
FILLET-O-FISH
INGREDIENTS
10g Popcorn
( sweet or salted or both )
Tsp.Garlic granules,
Black Pepper
Tsp. Onion Powder
seasoning
75g Egg Whites
Mustard sauce
150g of raw cod fillet
ZACK CHUG
Brioche bun,
C o o k b o o k
Light cheese slice
5g tartar sauce
METHOD:
THE
• Blend your popcorn and seasonings together into a flour like powder
and set aside on a plate
• Mix your egg whites and mustard together in a bowl
• Coat your fish fillet in your egg white mix and then the popcorn powder
• Oven or air fry the fish fillet for 20 mins at 220°C
• Add your fish fillet to a brioche bun, and top the burger with a light
cheese slice and tartar sauce
Scan me !!
98
HIGH PROTEIN
PIZZA ROLL
INGREDIENTS
1 hot dog roll
50g Tomato sauce
Oregano
Basil seasoning
20g of mozzarella
ZACK CHUG
cheese
C o o k b o o k
50g of Turkey
pepperoni
THE
METHOD:
• Add all your ingredients to the hot dog roll
• Then add to the oven for 5-10 mins at 220°C
Scan me !!
99
HIGH PROTEIN
SMASH BURGER
INGREDIENTS
125g of raw lean beef

mince
Garlic granules
Salt
Black pepper seasoning
ZACK CHUG
C o o k b o o k
Brioche bun
Slice of lettuce
THE
2 light cheese slices
METHOD: Sauce of choice
• Season your raw beef mince
• Roll into balls and smash into patties using a flat spatula
• Pan fry each side of the patty for 5 mins on medium heat
• Add the cooked patties to a brioche bun, lettuce, cheese slices and
whatever sauce you like
Scan me !!
100
HIGH PROTEIN
CRISPY SHRIMP
INGREDIENTS
25g oats
Tsp. garlic
Tsp. paprika
Black pepper seasoning
150g of King prawns
Tablespoon of soy sauce
ZACK CHUG
1 large egg
C o o k b o o k
OPTIONAL low cal sweet
chilli sauce
METHOD:
THE
• Blend your oats and seasonings into a flour and spread on a plate
• Mix one egg and soy sauce together, and set aside
• Coat your prawns in the egg mixture first and then your oat flour
• Air fry or add to the oven for 20 mins at 220 °C
• Optional to add low call sweet chilli sauce to your crispy prawns
Scan me !!
101
LOADED FRIES
INGREDIENTS
150g of raw sliced white

potato
Tsp. paprika
10g jalapeños
30g of mozzarella
ZACK CHUG
OPTIONAL light Mayo sauce
C o o k b o o k
OPTIONAL coriander
METHOD:
THE
• Slice your raw potato into fries
• Season them with paprika & oregano and oven or air fry for 15 mins at
220°C
• Add your cooked chicken, jalapenos & mozzarella to your fries
• Oven again for 5 mins at 220°C
Scan me !!
102
H I G H PR OT E I N PH I L LY
CHEESESTEAK
INGREDIENTS
100g of raw sirloin steak
Chopped onions
Garlic granules
Salt and pepper seasoning
30g of mozzarella
ZACK CHUG
C o o k b o o k
METHOD:
THE
• Season your raw steak with salt and pepper, garlic and add onions to it
• Pan fry your steak until its cooked to your liking
• Add the cooked beef to a 6-inch sub roll
• Top it off with mozzarella cheese and then grill for 5 mins at 220°C
Scan me !!
103
HIGH PROTEIN KFC
BURGER
INGREDIENTS
2 rice cakes
Tsp. Paprika
Tsp. oregano
75g egg whites
Tbsp. Worcestershire sauce
100g of raw chicken breast fillet
Hot sauce
ZACK CHUG
C o o k b o o k
Brioche bun
Lettuce
METHOD: Light cheese slice
THE
• Add your rice cakes and seasoning to a blender and blend into a flour
• Place the flour on a plate and set aside
• Then mix your egg whites with Worcestershire sauce
• Coat your chicken in the egg mix and then your rice cake flour
afterwards
• Then oven or air fry your chicken for 20 mins at 220°C
• Once the chicken is crispy and cooked, drench it in hot sauce and
then add it to a brioche bun, lettuce, and a light cheese slice
Scan me !!
104
PIZZA
HIGH PROTEIN PEPPERONI
INGREDIENTS
Whole egg
30g oat flour ( blended oats )
Garlic
Basil
One teaspoon of baking

powder
ZACK CHUG
C o o k b o o k
75g of tomato sauce
(Passata)
THE
METHOD: 50g of turkey pepperoni
• Mix your egg, oat flour, yoghurt, garlic, basil and baking powder into
a pizza base
• Add tomato sauce, mozzarella, and pepperoni on top of your pizza

mix base
• Place in the oven for 20 mins at 220°C
Scan me !!
105
PIZZA
HIGH PROTEIN
INGREDIENTS
Whole egg
25g oats
Garlic granules
Oregano
Teaspoon of baking
powder
ZACK CHUG
50g of tomato
C o o k b o o k
paste
THE
100g of cooked
chicken breast
METHOD:
• Mix your egg, oats, yoghurt, garlic, oregano, baking powder into a
thick pizza base
• Top the base with tomato paste, cheese, and cooked chicken
• Place in the oven for 20 mins at 220°C
Scan me !!
106
HIGH PROTEIN
TIKKA MASALA
INGREDIENTS
Onion
200g Chopped tomatoes
Garlic Paste
½ teaspoon turmeric
½ Tsp. gharam masala
200g fat free Greek
ZACK CHUG
yoghurt
C o o k b o o k
METHOD: 100g of cooked chicken
• Add your chopped onion, tomatoes, garlic, OPTIONAL cooked 125g

turmeric, gharam masala and yoghurt onto pilau rice
THE
a pan
• simmer on the pan for high heat for 5 mins and then remove from the
pan and into a blender
• Blend into a thick creamy tikka pasta
• Add your cooked chicken to the paste and stir it all together on a pan
for 10 minutes on medium heat
• Optional to enjoy your chicken tikka with your pilau rice
Scan me !!
107
HIGH PROTEIN BUTTERMILK
CHICKEN BURGER
INGREDIENTS
200ml Skimmed milk
Tablespoon of Lemon juice
Paprika
Garlic granules
Oregano seasoning
20g of oat flour ( blended oats )
ZACK CHUG
150g of raw chicken breast cut
C o o k b o o k
into 2 fillets
One whole egg

METHOD:
THE
• Add a tablespoon of lemon juice to your milk and this forms a
healthier substitute to buttermilk
• Add in your seasonings and blended oats into the milk
• Mix well to form a chicken marinade
• Add in your chicken and egg to the marinade and mix well
• Once the chicken is coated, oven or air fry for 15-20 mins at 220°C
Scan me !!
108
HIGH PROTEIN
SUBWAY
INGREDIENTS
100g / 6 inch of baguette

roll

breast
Low fat light cheese slice
Slices of tomato
ZACK CHUG
C o o k b o o k
Slice of lettuce
Drizzle of BBQ sauce
THE
METHOD:
• Cut your 6 inch baguette roll in half
• Add all of the ingredients to the roll
• Bake in the oven for at 220°C
Scan me !!
109
CHICKEN
N A N D O S B UT T E R F LY
INGREDIENTS
50g Bell Pepper
Coriander
Garlic cloves
Tsp. Chilli flakes
Tablespoon olive oil
30ml Water
ZACK CHUG
C o o k b o o k
OPTIONAL 125g of packet rice
METHOD:
• Blend your pepper, coriander, garlic, chilli flakes, oil and water into a
THE
nandos marinade
• Slice your raw chicken down the middle of the breast to form a
butterfly chicken
• Marinade your chicken in the sauce
• pan fry for 15-20 mins on medium heat
• Enjoy with optional rice, macros are without the rice
Scan me !!
110
HIGH PROTEIN MCDONALDS
CHICKEN WRAP
INGREDIENTS
10g Nachos
Tsp. Paprika
Tsp. Garlic granules
Tsp. Oregano

strips
ZACK CHUG
100g egg whites
C o o k b o o k
THE
METHOD:
• Crush your nachos and seasoning together and place onto a plate aside
• Mix egg wites with BBQ sauce
• Coat your chicken strips in the egg mix and then onto the crushed nachos
• Oven or air fry the chicken for 15 mins at 220 °C
• Add the cooked chicken to a wrap, salad, and sauce of choice
Scan me !!
111
HIGH PROTEIN CHILLI
CHEESE FRIES
INGREDIENTS
200g white potato thinly sliced

into fries
Tsp. Paprika
Teaspoon of Olive oil
100g of cooked lean beef
ZACK CHUG
(can use your meat preference
C o o k b o o k
choice for this)
25g of cheddar cheese

METHOD:
30g Spring onions
THE
• Thinly slice your potato into fries
• Season the fries and add olive oil and mix well
• Oven or air fry the fries for 15 mins at 220 °C
• Then add your cooked beef, cheese and spring onion on top of your
cooked fries
• Place in the oven again at 220 °C for 5 mins
Scan me !!
112
HIGH PROTEIN KFC
ZINGER BURGER
INGREDIENTS
10g of salted popcorn
Tsp. Paprika
tsp. garlic
Tsp. oregano
One whole egg
ZACK CHUG
Tsp. of Chilli sauce
C o o k b o o k
Brioche bun
Lettuce
THE
Sauce of choice
METHOD:
• Blend your popcorn and seasonings together to form a powder
• Mix one egg with chilli sauce and coat your chicken with it firstly and
then your powder after
• Oven or air fry the chicken for 15-20 mins at 220 °C
• Add the cooked chicken to the bun, lettuce, and your sauce of choice
Scan me !!
113
HIGH PROTEIN KFC
TENDERS
INGREDIENTS
25g Oats
Tsp. Paprika
Tsp. Oregano
½ tsp. chilli flakes
100g raw chicken

breast slices
ZACK CHUG
C o o k b o o k
100g egg whites
Tsp. bbq sauce
THE
METHOD:
• Blend your oats and seasonings into a fine like flour
• Add egg whites & BBQ sauce to a bowl and whisk
• Place the flour in a separate plate
• Coat your chicken breast slices in the egg white mixture first and
then coat in the blended seasoned oats
• Do this for every slice and place in the oven for 20 mins at 220 °C
Scan me !!
114
HIGH PROTEIN MC CHICKEN
SANDWICH
INGREDIENTS
2 rice cakes
Teaspoon of Black pepper
Tsp. paprika
One whole egg
ZACK CHUG
Teaspoon of mustard
METHOD:
C o o k b o o k
Brioche bun
• Blend your rice cakes with seasonings into
a rice cake flour Lettuce
THE
OPTIONAL 10g light fat
• Set the flour aside on a plate free mayonnaise
• Whisk one whole egg with a teaspoon of

mustard
• Dip your chicken breast into the egg mix first then your flour
• Oven or air fry for 10-15 mins at 220 °C
• Add your chicken to a bun with lettuce and light mayo
Scan me !!
115
HIGH PROTEIN CHEESY
McNUGGETS
INGREDIENTS
30g Oats
Tsp. garlic
Tsp.paprika
½ Tsp. Baking Powder
Whole egg
75g Fat free Greek

yoghurt
ZACK CHUG
C o o k b o o k
Chopped jalapeños
METHOD:
THE
• Add your oats, seasoning and baking powder to a blender
• Blend into a flour and add in your yoghurt, egg, cheese and
jalapenos
• Mix it all together and spoon onto a tray, you should be able to
make 4-6 mcnuggets
• Bake in the oven or air fry for 15 mins at 220 °C
Scan me !!
116
HIGH PROTEIN KFC
POPCORN CHICKEN
INGREDIENTS
2 rice cakes
Tsp. paprika
125g of raw chicken

breast cut into small
cubes
ZACK CHUG
1 whole egg
C o o k b o o k
Tsp. Of BBQ sauce
METHOD:
THE
• Add your rice cakes and seasoning to a blender
• Blend into a flour and pour flour onto a flat plate
• Whisk one whole egg in a bowl and move to the side
• Get your chicken breast and first dip in the egg mixture and then
your rice cake flour
• Do this for each chicken cube and place all in the oven for 20 mins
at 220°C
Scan me !!
117
CHOW MEIN
INGREDIENTS
150g Raw Chicken Breast
Chopped Garlic
Chopped Ginger
½ tsp. Chilli flakes
30g chopped spring onions
ZACK CHUG
50g Medium boiled egg
C o o k b o o k
noodles
METHOD:
THE
• Marinade your chicken breast with garlic, ginger, soy sauce
• Then season with chilli flakes and add chopped spring onions
• Pan fry your chicken on medium heat for 10 mins
• Add your boiled medium egg noodles and stir fry again for 5-10
mins on medium heat
Scan me !!
118
HIGH PROTEIN
LOADED NACHOS
INGREDIENTS
30g Tortilla chips
100g Shredded cooked

chicken breast
ZACK CHUG
C o o k b o o k
50g Salsa
METHOD: THE
• Add the nachos to an oven dish
• Shred your chicken with a knife & fork and add it to the nachos
• Follow this with salsa and nachos and place in the oven at 220°C
for 5-10 mins
Scan me !!
119
HEALTHY
KATSU CURRY
INGREDIENTS
50g of Apple
60g of chopped onions
1 vegetable stock cube
200ml boiling water
Coriander
Tsp. Of gharam masala
150g cooked Chicken

breast
ZACK CHUG
C o o k b o o k
125g microwaveable
basmati rice
THE
METHOD:
• Firstly, add 200ml boiling water to a vegetable stock cube
• Then add your chopped apple, onions, coriander & gharam masala
to a pan on medium heat for 5 mins and stir together
• Then let it cool for 2 mins and blend it all together
• Then add your katsu sauce to your cooked chicken and basmati
rice
Scan me !!
120
DESSERTS
HIGH PROTEIN
ENERGY BITES
INGREDIENTS:
40g Oats
1 Scoop of Protein
Powder
50g Banana
ZACK CHUG
C o o k b o o k
15g Peanut Butter
Tsp. Cinnamon
Desiccated coconut
THE
sprinkles (OPTIONAL)
METHOD:
• Melt 15g of peanut butter firstly
• Add all your ingredients into a mixing bowl
• Mix well into balls
• Freeze for 1-2 hours or leave in the fridge overnight
Scan me !!
122
EASY HOMEMADE
PROTEIN BARS
INGREDIENTS
30g oats
1 scoop chocolate protein

powder
5g Chia seeds
ZACK CHUG
10g peanut butter
C o o k b o o k
150ml unsweetened
almond milk
THE
METHOD:
• Melt the peanut butter
• Add the peanut butter and the remaining ingredients all

together
• Add to a tray, flatten, and fridge for 2-3 hours
• Then cut and divide into equal bars
Scan me !!
123
HIGH PROTEIN
POPCORN
INGREDIENTS
30g of Popcorn
1 scoop of chocolate
protein powder
10g of low-calorie ma-

ple syrup
10g of melted peanut

butter
ZACK CHUG
C o o k b o o k
METHOD:
THE
• Melt the peanut butter
• Add the syrup and protein powder to the melted peanut butter
• Mix till you reach a sand like consistency, add water to this
mixture until it’s thick and gloopy
• Then fold in the popcorn
• Place in a fridge for 1-2 hours
Scan me !!
124
HIGH PROTEIN BANANA
SNICKERS BAR
INGREDIENTS
Half a medium banana

(around 30-40g)
5g of melted peanut butter
10g of peanuts
½ scoop of vanilla protein

powder
10g Cacao powder
ZACK CHUG
C o o k b o o k
melted 5g of coconut oil
METHOD:
THE
• Slice a medium banana down the middle
• Add 5g of melted peanut butter on top of the banana
• Separately, melt the coconut oil, add the cacao & protein powder
to it and mix well.
• Add water if it’s still very thick. This will form a chocolate top
sauce.
• Add the sauce on top of the banana and top it off with peanuts
• Place in the fridge for 2-3 hours
Scan me !!
125
HIGH PROTEIN
FUDGE BROWNIE
INGREDIENTS
1 scoop choc. protein
powder
30g cup of Cacao pow-

der
Tsp of bicarbonate soda
250g fat free Greek yo-

ghurt
ZACK CHUG
C o o k b o o k
100ml of unsweetened
almond milk
10g of dark choc chips

METHOD:
THE
• Add the dry ingredients (cacao & protein powder & bicarb soda
into a bowl first and mix well together
• Add the wet ingredients (yoghurt & almond milk) to the bowl of
dry ingredients and mix well
• Fold in the choc chips
• Add the mixture to a baking tray and bake in the oven for 15-20
mins at 220 °C
Scan me !!
126
HIGH PROTEIN BERRY
ICECREAM
INGREDIENTS
lots of ice
80g Frozen mixed

berries
Scoop of protein vanilla

powder
100g of fat free greek

yoghurt
ZACK CHUG
C o o k b o o k
METHOD:
THE
• Add all the ingredients to
a blender and blend until
a thick consistency
Scan me !!
127
HIGH PROTEIN
OREO BARS
INGREDIENTS
200g Fat Free Greek

Yoghurt
one scoop of protein

powder
2 crushed Oreos
ZACK CHUG
C o o k b o o k
THE
METHOD:
• Add the yoghurt and protein powder to a bowl and mix
• Add in your crushed Oreos to the mix and transfer to a

rectangular dish
• Freeze for 1-2 hours
Scan me !!
128
HIGH PROTEIN
CHOCOLATE CAKE
INGREDIENTS
10g cocoa powder

powder
250g Fat Free Greek

Yoghurt
50ml unsweetened
almond milk
Tsp. Baking powder
ZACK CHUG
C o o k b o o k
OPTIONAL 5g Dark choc
chips
METHOD:
THE
• Add the dry powder ingredients into a bowl and mix well
• Follow this by adding the wet ingredients to the dry ingredients
• Mix until a thick consistency is formed
• Top it off with dark choc chips
• Bake in the oven at 220°C for 20 mins
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129
HIGH PROTEIN CHOCOLATE
MOUSSE
INGREDIENTS
150g Low-fat Greek

yoghurt
5g butter
15g. Cacao powder
ZACK CHUG
1 scoop chocolate
C o o k b o o k
protein powder
THE
METHOD:
• Melt 5g of butter
• Add it to a bowl of yoghurt, cacao & protein powder
• Mix it all together and place in the freezer for 1 hour
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130
MOUSSE
ZACK CHUG
C o o k b o o k
METHOD:
THE
INGREDIENTS
• Melt 8g of dark chocolate first 8g dark chocolate
• Add your protein powder, yoghurt, and scoop of chocolate protein

milk to a bowl powder
150g Fat Free Greek

• Mix well and fold the melted chocolate Yoghurt
into it
40ml Unsweetened
• Freeze for 1 hour Almond Milk
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131
HIGH PROTEIN GOOEY
BROWNIES
ZACK CHUG
C o o k b o o k
INGREDIENTS
20g cocoa powder

METHOD:
THE
10g Plain flour
• Add all the ingredients into a
1/4 Teaspoon Baking powder bowl and mix until thick
1 scoop of Chocolate protein powder • Place into a baking tray and

into an oven for 7 mins at
1 egg 220°C
75 ml of Unsweetened Almond Milk
OPTIONAL 10g of Dark Choc Chips
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132
HIGH PROTEIN BISCOFF
CHEESECAKE
INGREDIENTS
Whole egg
40g Low fat cream

cheese
100g of Fat free Greek

yoghurt
Tbsp. Vanilla extract
Scoop of vanilla protein

powder
ZACK CHUG
6 crushed lotus biscuits
C o o k b o o k
(or biscuits of choice)
Low Cal. oil spray

METHOD:
THE
• Mix all your ingredients, apart from the biscuits, into a thick creamy
mixture firstly
• Crush 6 biscuits and flatten to the bottom of a baking tray using low
cal. oil spray
• Pour cheesecake mixture on top and spread evenly
• OPTIONAL to add extra crushed biscuits on top
• Add to oven for 8-10 mins at 220°C, heat for less if you want it
creamier️
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133
HIGH PROTEIN CHOC CHIP
COOKIES (FOR WHOLE BATCH)

METHOD:
• Melt your peanut butter firstly
• Add all your ingredients to a bowl

and fold in the peanut butter
ZACK CHUG
C o o k b o o k
• Mix well and add equal sizes to a
INGREDIENTS baking tray
One Whole Egg • Oven for 5-10 mins at 180°C
THE
depending on how gooey you
20g Blended oats (oat flour) like it
36g Peanut butter
Tbsp vanilla extract
¼ Tsp. Baking powder
10g Dark Choc chips
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134
HIGH PROTEIN OREO
MCFLURRY
INGREDIENTS
Lots of ice
almond milk
One scoop of vanilla protein

powder
2 Oreos
ZACK CHUG
2g of Xantham Gum
C o o k b o o k
(OPTIONAL)
METHOD:
THE
• Add all the ingredients into a blender and blend until you get a nice
thick consistency
• Xantham gum is completely optional, I only use it to make the

ice cream thicker
Scan me !!
135
HIGH PROTEIN
ICE-CREAM
INGREDIENTS
Lots of ice
almond milk
One scoop of vanilla

protein powder
10g Chocolate chips
5g of peanut butter
ZACK CHUG
C o o k b o o k
2g of Xantham Gum
METHOD:
THE
• Add all your ingredients to a blender and blend until thick and
creamy
• Xantham Gum is completely optional, I only use it to make the

ice cream thicker, but adding enough ice can do this anyways
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136
FUDGE BROWNIE PROTEIN
MILKSHAKE
INGREDIENTS
15g Cocoa Powder
One scoop of chocolate

protein powder

milk
Ice
ZACK CHUG
Optional low calorie chocolate
C o o k b o o k
sauce
METHOD:
THE
• Blend all your ingredients together
• Blend until thick and creamy, add more ice if you want it thicker
• Top it off with optional low cal choc sauce
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137
HIGH PROTEIN
M&Ms McFLURRY
INGREDIENTS

milk
lots of ice
15g of M&Ms
1 scoop of protein powder
OPTIONAL 2g of Xantham Gum
ZACK CHUG
C o o k b o o k
OPTIONAL low cal choc sauce
THE
METHOD:
• Add all your ingredients to a blender
• Blend it all up and add more ice until thick enough
• Xantham gum is optional, it just makes it more creamier
• Optional to top it off with low calorie chocolate sauce
Scan me !!
138
HIGH PROTEIN
COOKIE DOUGH
INGREDIENTS
20g Oats flour
Scoop of vanilla protein

powder
10g of melted butter
50 ml Unsweetened
Almond milk
ZACK CHUG
Low calorie syrup
C o o k b o o k
METHOD:
10g Dark Chocolate chips
• First blend 20g of oats into oat flour
THE
• Melt 10g of butter
• Add the rest of the ingredients to the butter and oat flour and mix
• Optional to roll it into balls and optional to eat straight after mixing
it together
• Freeze the cookie dough for 20-30 mins
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139
HOT CHOC
HIGH PROTEIN FUDGE
INGREDIENTS
200 ml unsweetened almond milk
15g Cocoa powder
10g of Dark chocolate chips
Scoop of chocolate protein powder
OPTIONAL low fat whipped cream
Optional low cal chocolate sauce
ZACK CHUG
C o o k b o o k
METHOD:
THE
• Add all of your ingredients into a blender and blend
• Optional to whisk the ingredients together too
• Simmer the mix on low to medium heat for 5 mins
• Optional to top it off with low fat whipped cream and low cal choc
sauce
Scan me !!
140
HIGH PROTEIN RICE
KRISPIES TREAT
INGREDIENTS
20g marshmallows
30g of Rice Krispies
one protein powder

scoop
Optional unsweetened
ZACK CHUG
almond milk
C o o k b o o k
THE
METHOD:
• Add marshmallows to a pan on low heat for 5 mins
• Then fold in your rice krispies and protein powder and mix it all together
• If it is still thick, add in a splash of unsweetened almond milk
• Flatten onto a tray and freeze for 1 hour
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141
SUNDAE
INGREDIENTS
20g cocoa powder
Scoop of chocolate
protein powder
Pinch of Bicarbonate soda
10g of Nutella
100ml unsweTetened
almond milk
ZACK CHUG
C o o k b o o k
10g of Dark Choc chips
OPTIONAL scoop of Low Cal

Ice Cream
THE
METHOD:
• Mix all of your ingredients in a mixing bowl and mix until its thick
• place in a baking dish and its optional to top it with extra dark choc
chips
• Oven for 15-20 mins at 220 °C
• Optional again to top it off with a scoop of low cal ice cream, macros
are without the ice cream included
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142
HIGH PROTEIN
CORNFLAKE CRUNCH
INGREDIENTS
50g of dark Chocolate
almond milk
One scoop of protein

powder
ZACK CHUG
30g of Cornflakes
C o o k b o o k
THE
METHOD:
• Heat your dark chocolate, almond milk and protein powder on a
stove on medium heat for 5 mins
• Stir it well and then fold in your cornflakes
• Flatten the cornflake crunch and freeze for 1-2 hours
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143
HIGH PROTEIN
CHOCOLATE CONCRETE
INGREDIENTS
25g of cocoa powder
scoop of chocolate protein

powder
30g of oats
tsp. of Baking Powder

yoghurt
ZACK CHUG
C o o k b o o k
METHOD:
• Blend cocoa powder, protein powder and oats together into a flour THE
• Add in the low fat Greek yoghurt to the flour and mix it well
• Flatten onto a baking dish and oven for 15 mins at 220°C
• Optional to add stevia sweetener granules on top of the concrete
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144
HIGH PROTEIN
POPCORN BAR
INGREDIENTS
50g of dark chocolate
150ml unsweetened
almond milk
1 scoop of chocolate
protein powder
20g of sweet popcorn
ZACK CHUG
C o o k b o o k
METHOD:
THE
• Add your dark chocolate, unsweetened almond milk and protein
powder to a pan
• Let it simmer on medium to high heat for 5 mins
• Then let it cool for 1 minute and fold in your popcorn
• Mix it all together, flatten it on a tray and freeze for 2 hours
Scan me !!
145
HIGH PROTEIN BEN & JERRY’S
FUDGE BROWNIE
INGREDIENTS
Lots of ice
almond milk
Scoop chocolate protein

powder
15g of cocoa powder
ZACK CHUG
C o o k b o o k
one low calorie fibre
brownie
2g of Xantham Gum
( optional )
THE
METHOD:
• Blend all your ingredients together until thick and creamy
• Optional to add xantham gum to make it more thick
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146
HIGH PROTEIN COOKIE
BROWNIES (FOR WHOLE MIX)
ZACK CHUG
C o o k b o o k
INGREDIENTS
20g Cocoa powder METHOD:
THE
chocolate protein powder scoop • Mix your cocoa powder, protein
powder, almond milk, Greek
75ml unsweetened almond milk yoghurt, choc chips & baking
powder into a thick consistency
• Pour it into a baking dish and
then add 2 low cal cookies to it
10g of dark choc chips
• Oven or air f ry for 15 mins at
1/2 tsp of baking powder 220°C
2 low calorie cookies
Scan me !!
147
HIGH PROTEIN
BISCOFF CAKE
INGREDIENTS
One whole egg
30g of Biscoff spread
30g oat flour

( blended oats )
1 crushed lotus biscuit
100g fat free

Greek yoghurt
ZACK CHUG
C o o k b o o k
Tsp. Baking powder
THE
METHOD:
• Crush one lotus biscuit firstly
• Then add in all your ingredients and mix together
• Transfer to a baking dish and place in the oven for 15 -20 mins at 220°C
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148
HIGH PROTEIN HEALTHY
McFLURRY
INGREDIENTS
Lots of Ice
60g Strawberries
50g Banana
Handful Spinach
cinnamon
ZACK CHUG
C o o k b o o k
100ml Semi skimmed Milk
THE
one scoop of chocolate
protein powder
METHOD:
• Blend all the ingredients together and add more ice if you want it thicker
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149
HIGH PROTEIN REESE’S PB CUP
MILKSHAKE
INGREDIENTS
Lots of ice
almond milk
15g of smooth peanut
butter
powder
ZACK CHUG
10g of Reese’s mini peanut
C o o k b o o k
butter cups
OPTIONAL low fat whipped
cream
THE
Optional low cal Choc sauce
METHOD:
• Blend all your ingredients together to form a thick milkshake
• Optional to add extra ice to make it more thick
• Top it off with optional whipped cream & low cal choc sauce
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150
HIGH PROTEIN
MANGO LASSI
INGREDIENTS
60g mango
150g Low Fat greek yoghurt️
50g mango pulp
scoop of protein powder
ZACK CHUG
C o o k b o o k
almond milk
THE
METHOD:
• Blend all of your ingredients together until you form a thick and
creamy milkshake consistency
• Add more almond milk if it is too thick and enjoy!
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151
HIGH PROTEIN
KRISPY KREME
INGREDIENTS
For the krispy kreme glaze:
20g stevia sweetener
Tablespoon low cal syrup
For doughnut batter:
35g oats
ZACK CHUG
One whole egg
C o o k b o o k
Vanilla extract
THE
METHOD: Tsp. Baking powder
• Firstly, mix your stevia sweetener,low cal syrup and Greek yoghurt to
form the krispy kreme glaze
• Then blend your oats, egg, greek yoghurt, vanilla extract and baking
powder to form a thick doughnut batter consistency
• Add the batter to your doughnut hole tray and oven or air fry for 10
mins at 220°C
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152
MCFLURRY
HIGH PROTEIN KINDER BUENO
INGREDIENTS
Lots of ice
One bar of kinder bueno
almond milk
Scoop of chocolate
ZACK CHUG
protein powder
C o o k b o o k
2g of Xantham Gum
( optional since it only
makes the ice cream
THE
more thicker )
METHOD:
• Add all the ingredients to a blender
• Blend until you have a thick and creamy consistency
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153
HIGH PROTEIN
BROWNIE CAKE
INGREDIENTS
whole egg
15g melted dark chocolate
25g oat flour
scoop of protein powder
ZACK CHUG
tsp. Baking powder
C o o k b o o k
low cal fibre brownie bar
THE
METHOD:
• Firstly, melt your dark chocolate
• Add an egg, oat flour, protein powder, Greek yoghurt & baking
powder to the dark chocolate and mix well until thick
• Add a low cal brownie to the mixture
• Place in the oven or air fry 15 mins at 220°C
Scan me !!
154
HIGH PROTEIN OREO
CHEESECAKE
INGREDIENTS
1 Oreo
One whole egg
150g of vanilla protein

yoghurt
120g of low fat cream

cheese
one scoop of protein
ZACK CHUG
powder
C o o k b o o k
Tbsp. of vanilla extract
OPTIONAL melted dark

choc & Oreo crumbs for
THE
toppings
METHOD:
• Blend all of the ingredients together and pour into a baking dish
• Bake in the oven for 15-20 mins at 220°C
• Then it is optional to top it off with melted dark choc and oreo crumbs
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155
HIGH PROTEIN CHOCOLATE OREO
MCFLURRY
INGREDIENTS
Lots of ice (feel free to add

more ice if you want it thicker)
almond milk
One scoop of vanilla protein

powder
2 Oreos
ZACK CHUG
10g Cocoa Powder
C o o k b o o k
2g of Xanthan Gum
(OPTIONAL, I only use it to
make the ice cream thicker, but
adding enough ice can do this
THE
anyways )
METHOD:
• Blend until you get a nice thick
and creamy consistency
Scan me !!
156
SMOOTHIES
HEALTHY PROTEIN
SMOOTHIE
INGREDIENTS:
Ice
100ml Almond milk
1 scoop Protein
ZACK CHUG
powder
C o o k b o o k
80g Spinach
50g banana
THE
5g Chia seeds
40g Frozen
Blueberries
100g Fat f ree Greek

yoghurt
METHOD :
5g Pumpkin seeds
• Blend all ingredients together into a
nice thick smoothie
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158
HEALTHY GREENS PROTEIN
SMOOTHIE
INGREDIENTS
20g Kale
20g Spinach
scoop of vanilla
protein powder
150g 0% Fat Greek

Yoghurt
ZACK CHUG
10g Sunflower seeds
C o o k b o o k
45g Banana
30g blueberries
THE
50g Mango
METHOD:
• Add all the ingredients into a blender and blend well
• Optional to add ice if you want it thicker
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159
165 CALORIE TESOTERONE BOOSTER
S M O OT H I E
INGREDIENTS:
30g Red grapes
30g Pineapple
ZACK CHUG
5g Honey
C o o k b o o k
3g Ginger
150ml pomegranate
juice
THE
METHOD:
• Blend all the ingredients
together and enjoy
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160
180 CALORIE TESTOSTERONE BOOSTER
SMOOTHIE
INGREDIENTS
20g Blackberries
30g Bananas
20g Spinach
30g Avocados
ZACK CHUG
10g Pumpkin seeds
C o o k b o o k
150ml Coconut water
METHOD:
THE
• Blend all ingredients together
until smooth
• Optional to add ice to make it

thicker
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161
S M O OT H I E
POST WORKOUT PROTEIN
INGREDIENTS
Lots of ice
almond milk
ZACK CHUG
80g Frozen Blueberries
C o o k b o o k
50g of banana
THE
yoghurt
15g of Protein powder
METHOD:
• Blend all your ingredients until thick and creamy
• If your smoothie isn’t thick enough, add more ice
Scan me !!
162
90 CALORIE TESTOSTERONE BOOSTER
SMOOTHIE
INGREDIENTS
30g pineapple
30g Pomegranate
30g Kale
30g Bananas
200 ml Fortified
coconut milk
ZACK CHUG
C o o k b o o k
METHOD:
THE
• Blend all the ingredients
together and add ice if you
want it thicker
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163
110 CALORIE SKIN HEALTH
SMOOTHIE
INGREDIENTS
100g Raspberries
50g Mangoes
50g Apples
2g Ginger
ZACK CHUG
200ml Fortified coconut
C o o k b o o k
milk
METHOD:
• Blend all the ingredients THE
together
• Optional to add ice to make

it thicker
Scan me !!
SMOOTHIE
RECOVERY
INGREDIENTS
50g Watermelon
60g Banana
one medium Kiwi
50g Blueberries
170ml Fortified
ZACK CHUG
coconut milk
C o o k b o o k
THE
METHOD:
• Blend all the ingredients together into a thick smoothie
• Optional to add ice to make it thicker
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165
GUT HEALTH
SMOOTHIE
INGREDIENTS
100g Pineapple
60g Apple
1g Ginger
squeeze of Lime
ZACK CHUG
180ml coconut milk
C o o k b o o k
METHOD:
THE
• Blend all the ingredients together
• Optional to add ice if you want the

smoothie thicker
Scan me !!
166
WATERMELON TESTOSTERONE BOOSTER
S M O OT H I E
INGREDIENTS
30g Strawberries
30g Watermelon
1g Ginger
30g Blueberries
ZACK CHUG
150ml Cranberry juice
C o o k b o o k
METHOD:
• Blend all the ingredients THE
together
• Optional to add ice if you

want it thicker
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167
CHERRY TESTOSTERONE BOOSTER
S M O OT H I E
INGREDIENTS
30g Raspberries
30g Watermelon
1g Ginger
30g Apple
150ml Cherry juice
ZACK CHUG
C o o k b o o k
METHOD:
THE
• Blend all the ingredients together
to form a refreshing, healthy
smoothie
• Optional to add ice to make it

thicker
Scan me !!
168
MEAL PREPS
The ingredients used in these recipes is to make one big meal prep to then portion
equally into 5 servings !
HIGH PROTEIN MEAL PREP
CHICKEN ALFREDO
( Carbs per meal )
INGREDIENTS
5 chicken breasts ( altogether
total raw weight was 600g)
paprika, garlic and salt

seasonings
250g of uncooked pasta
Garlic paste
300ml of skimmed milk ( or
ZACK CHUG
milk of choice )
C o o k b o o k
Parsley
THE
Black pepper
Let it simmer for 5 mins and

then add in your drained pasta
and stir
FULL RECIPE NEXT PAGE
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170
METHOD:
• Get your chicken breasts and season with paprika, garlic and salt
and rub it all in well.
• Oven for 25-30 mins @ 180°C until it's nice and juicy
• Whilst the chicken is in the oven, boil 250g of uncooked pasta for
15 mins
• Whilst it's boiling add garlic paste to a pan on medium to high

heat!!
• Then add skimmed milk, Mozzarella cheese, parsley and black

pepper
• Let it simmer for 5 mins and then add in your drained pasta and
stir well so the pasta can absorb all the Alfredo sauce until it's
nice and creamy
• Add to your meal prep containers !!
ZACK CHUG
C o o k b o o k
THE
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171
LOADED FRIES
( Carbs per meal )
INGREDIENTS
500g Raw uncooked white
potato
Garlic oregano, and chilli
ZACK CHUG
powder
C o o k b o o k
seasoning garlic
Add 600g of lean beef

mince to a pan ( or your
MEAT OF CHOICE )
Chopped tomatoes THE
Spring onions
100g of low fat Mozzarella

cheese
OPTIONAL to finish with

SRIRACHA
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172
METHOD:
• Season your sliced potatoes with garlic, oregano, and chilli powder
• Then oven or air fry for 20 - 25 mins at 220°C
• Add your lean beef mince to a pan and let it brown on the pan for 10
mins on medium heat
• Then add in your chopped tomatoes and spring onions
• And then Mozzarella cheese
• Mix and simmer on low - medium heat for 10 mins
• Add equal portions of fries and beef mince to your meal prep
containers
ZACK CHUG
C o o k b o o k
THE
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173
KFC RICE
( Carbs per meal )
INGREDIENTS
100grams crushed cornflakes
Paprika and oregano seasoning
50-100ml hot sauce
Cut 600g of raw chicken breast

into strips
ZACK CHUG
Add 200g of washed uncooked
C o o k b o o k
rice to a pan
Tomato sauce,
Coriander
THE
70g chopped red bell pepper
2 cups of water ( 300ml -400ml

roughly)
OPTIONAL SRIRACHA, black

beans, sweet corn and lettuce
Scan me !!
174
METHOD:
• Crush your cornflakes and season paprika and oregano seasoning
to the cornflakes
• Then Add the hot sauce to a separate bowl
• Then cut your raw chicken breast into strips and then coat it in
sauce first and then cornflakes
• Then oven or air fry for 20 - 25 mins at 220°C
• Meanwhile add your washed uncooked rice to a pan followed by

tomato sauce, coriander and chopped red bell pepper along with
roughly 2 cups of water ( 300ml -400ml roughly)
• Let it simmer on medium to high heat for 20 mins until the rice is
fluffy
• Add equal portions of rice and kfc chicken strips to your meal prep
containers
• OPTIONAL to finish with SRIRACHA, black beans, sweet corn and
ZACK CHUG
lettuce
C o o k b o o k
THE
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175
PIZZAS
INGREDIENTS
100grams oats
4 eggs
375g Low fat Greek

yoghurt
A lot of garlic powder
Tsp. Baking powder
Tomato sauce
ZACK CHUG
C o o k b o o k
Oregano
50g total mozzarella

cheese for both 2 bases
THE
60g total Turkey
pepperoni for both 2
pizza bases
( can use your meat of
choice, using chicken
will up the protein )
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176
METHOD:
• Blend the oats into a fine like flour andAdd to a mixing bowl with
your eggs
• Followed by Low fat Greek yoghurt, garlic powder and Baking

powder mix it well together and then oven or air fry for 20 - 25 mins
at 220°C ( works much better with an oven )
• Add equal portions of the mixture to 2 oven dishes
• Once your pizza bases is cooked, add tomato sauce and oregano to it
• Then add your mozzarella cheese and turkey pepperoni to both 2

bases
• Oven again for 5 mins at 180°C to melt your cheese
• Then cut into slices and add equal portions to your meal prep
containers
ZACK CHUG
C o o k b o o k
THE
Scan me !!
177
TIKKA MASALA
INGREDIENTS
Paprika,
Turmeric
Salt
40g chopped onions
ZACK CHUG
C o o k b o o k
Tin of chopped tomatoes
300g low fat Greek yoghurt,

garlic paste,
THE
Teaspoon of gharam masala
and turmeric !!
Coriander/cilantro
625g of cooked pilau rice all

together, I use packet pilau
rice for ease
Scan me !!
178
METHOD:
• Cut your raw chicken breast into pieces and season with paprika,
turmeric and salt
• Pan fry on medium to high heat or Oven or Air fry for 15 mins, use
low cal oil spray to fry with
• Add chopped onions to a pan, followed by tin of chopped tomatoes

and then low fat Greek yoghurt, garlic paste, teaspoon of gharam
masala and turmeric
• Leave it on low heat for 5 mins and then it's OPTIONAL to blend to
form a thick and creamy paste-
• Then add your cooked chicken and coriander/cilantro
• Mix it all together and serve with 125g of cooked packet pilau rice
for each meal prep container
ZACK CHUG
C o o k b o o k
THE
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179
DONNER KEBAB
FRIDGE UP TO 3 days or FREEZE for 3 months !!
INGREDIENTS
600g of Raw lean beef

mince ( or meat of choice
Garlic, oregano, cumin,

coriander and parsley
seasonings
100g Low Fat green

Yoghurt
ZACK CHUG
Garlic paste or fresh garlic
C o o k b o o k
Teaspoon of Mint sauce or
use fresh mint leaves
THE
1 pitta naan bread
Salad of choice(I used

lettuce, tomato, onions
and cucumber)
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180
METHOD:
• Get your raw lean beef mince and season with garlic, oregano, cumin,
coriander and parsley
• Mix well and roll it out and then tightly seal with foil
• Add to oven for 35-40 mins @ 200 °C
• Once cooked, cut into into thin and juicy slices!!
For the garlic sauce :
• Mix Low Fat greek Yoghurt, Garlic paste and Mint sauce
• Serve the kebab with a pitta naan bread and optional salad of choice
• Drizzle your garlic mint sauce on top !
ZACK CHUG
C o o k b o o k
THE
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181
CHICKEN CHOWMEIN
INGREDIENTS
Dice 600g of raw chicken

breast
Garlic and black pepper

seasoning
250g of uncooked
ZACK CHUG
noodles for 10mins
C o o k b o o k
Garlic paste,
Red pepper& s
THE
Spring onion
METHOD:
• Dice your raw chicken breast into pieces and marinade with light soy
sauce, garlic and black pepper and rub it all in well
• Pan fry on medium to high heat for 15 mins until it’s nice and sticky
Continued..
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• Meanwhile boil 250g of uncooked noodles for 10mins
• Whilst it's boiling add fresh ginger to a pan on medium to high heat
and then garlic paste, red pepper& spring onion
• Let it simmer and then add more light soy sauce, your cooked chicken
and drained noodles..
• Stir it all together on low heat for 5 mins
• Stir well so the noodles can absorb all chow mein sauce
• Add to your meal prep containers with optional sesame seeds
ZACK CHUG
C o o k b o o k
THE
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HIGH PROTEIN MEAL PREP SWEET
CHILLI CHICKEN
( Carbs per meal )
INGREDIENTS
Garlic seasoning
Chilli flakes
Light soy sauce
Black pepper
ZACK CHUG
200g of uncooked washed
C o o k b o o k
white rice
50g bell peppers,
THE
30g spring onions,
Honey
Hot sauce
Ketchup
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METHOD:
• Dice 600g of raw chicken breast into small pieces
• Season with garlic, chilli flakes, light soy sauce and black pepper
• Cook on the pan for 10-15 mins on medium to high heat
• Boil your uncooked washed white rice (will work out to form 630g
roughly of cooked white rice in the end)
• Add bell peppers, spring onions, soy sauce to a pan on medium

heat and drizzle in your honey, hot sauce and ketchup
• Let it simmer for 5-10 mins on low heat and add your cooked chicken
• Add equal portions of rice (will roughly be 125g of cooked rice and
chicken to each of your meal prep containers)
• Finish off with optional sesame seeds
ZACK CHUG
C o o k b o o k
THE
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185
HIGH PROTEIN MEAL PREP CHICKEN
FAJITA PASTA
INGREDIENTS
Chilli powder, basil ,garlic

and cumin
225g of uncooked penne

pasta
40g chopped onions
ZACK CHUG
50g bell peppers
C o o k b o o k
Cayenne chilli
( can use normal chilli)
THE
300 ml of skimmed milk
Parsley
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METHOD:
• Dice 600g of raw chicken breast into small pieces
• Then season with chilli powder, basil ,garlic and cumin and then oven
for 20-25 mins at 220 °C
• Oven the chicken so whilst it's cooking you can then then boil 225g of
uncooked penne pasta for 15 mins
• Then add chopped onions & bell peppers to a pan on medium heat
and season with cayenne chilli and cumin
• Then add skimmed milk andmozzarella cheese
• Simmer on high heat for 5 mins and then add in your cooked pasta
and chicken
• Give it a good stir and then garnish with parsley
• Add equal portions to your meal prep containers
ZACK CHUG
C o o k b o o k
THE
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187
FRIED RICE
( Carbs per meal )
INGREDIENTS

white rice ( will work out to
form 630g roughly of cooked
white rice )
Garlic,
Light soy sauce
ZACK CHUG
C o o k b o o k
Black pepper
80g frozen veg,
60g bell peppers
40g spring onions THE
2 whole eggs
OPTIONAL Sesame seeds !!
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METHOD:
• Firstly boil your uncooked washed white rice for 15 – 20 mins
• Then dice your raw chicken breast into small cubes and season with
garlic, light soy sauce and black pepper
• Cook on the pan for 10-15 mins on medium to high heat
• Then add frozen veg, bell peppers and spring onions to a pan and let
it all sauté for 5 mins on high heat ,
• Then add your whole eggs and quickly scrambled them together with
the veg.
• Then add in your cooked rice, your cooked chicken and then a little
bit of light soy sauce
• Give it a good stir and add OPTIONAL Sesame seeds
• Add equal portions (roughlv) 125g of cooked rice and chicken to each of
your meal prep containers
ZACK CHUG
• Freeze or refrigerate rice as soon ASAP It's cooked, fridge for up to 1/2
C o o k b o o k
days and freeze the rest! make sure it is STEAMING HOT when
reheating
THE
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LOADED NACHOS
( Carbs per meal )
INGREDIENTS
40g Chopped onions
600g raw lean beef mince

( or meat of your choice )
Paprika, garlic, cumin,

ground coriander and chill
flake seasoning
Chopped tomatoes
ZACK CHUG
40g sweetcorn
C o o k b o o k
50g of Mozzarella cheese
150g of nachos needed all

together
THE
METHOD:
sriracha sauce
• Add Chopped onions to a pan and
let it simmer for 5 mins on high 25g chopped avocado
heat
• Then add 600g raw lean beef mince and season with paprika, garlic,
cumin, ground coriander and chill flakes
• Let it brown on the pan for 10 mins on medium heat then add
chopped tomatoes followed by sweetcorn and Mozzarella cheese
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• Let it brown on the pan for 10 mins on medium heat then add
chopped tomatoes followed by sweetcorn and Mozzarella cheese
• Let it simmer for 5-10 mins on medium heat and add equal portions
to your meal prep containers
• Add 30g of nachos to each container and top it off with your cooked
mince meat
• Top with sriracha sauce and 5g chopped avocado per container
ZACK CHUG
C o o k b o o k
THE
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191
CHICKEN SHAWARMA
Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months
INGREDIENTS
600g white raw potatoes
100g low fat green yoghurt
garlic powder
oregano
ZACK CHUG
paprika
C o o k b o o k
cinnamon
cumin
THE
Garlic paste
Tomato paste
Onions
Red Cabbage & Pickles

( optional )
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METHOD:
• Get 600g uncooked white raw potatoes and season with garlic powder
and oregano
• Mix well and oven or Air fry for 20 mins -40 mins @ 220°C
• Then season your 600g raw chicken breast with paprika, garlic powder,
cinnamon & cumin
• Then add tomato paste and chopped onions and stir together on
medium to high heat for 10-15 mins
• Top it off with optional salad ( I went red cabbage and pickles ) and low
calorie garlic sauce.
Low calorie garlic sauce:
• Mix 100g Low Fat green Yoghurt
• Add Garlic paste or fresh garlic
ZACK CHUG
C o o k b o o k
THE
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BURRITO BOWL
3 months
INGREDIENTS
225 uncooked white rice
30g avocado
300-400ml water
Garlic powder
ZACK CHUG
Coriander
C o o k b o o k
Chilli powder
cinnamon
THE
cumin
Sweet corns
Tomato sauce
Sriracha sauce
( optional )
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METHOD:
• Get 650g raw chicken breast
• Season with cumin, chilli powder & garlic powder
• Mix well and oven or Air fry for 25 mins @ 180°C
• Once cooked dice into little chicken cubes
• whilst the chicken is cooking add 225g uncooked washed white

rice to a pan with Tomato sauce, Coriander and 300-400ml water
roughly 2 cups
• Add turmeric
• Boil for 20 mins on high heat and then stir in sweetcorn
• Serve with optional Salad ( I used onions, tomato and coriander )

& 30g smashed Avocado & Sriracha sauce
ZACK CHUG
C o o k b o o k
THE
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RAMEN NOODLES
3 months
INGREDIENTS
Tsp. garlic powder
Tsp. paprika
Tsp. ground ginger
Tsp. Cinnamon
50ml Light soy sauce !!
ZACK CHUG
C o o k b o o k
Tbsp. garlic& Ginger paste
spring onions
Red chilli ( to taste prefer-

ence)
THE
Light soy sauce!!
METHOD: One chicken or Veg stock

cube dissolved in 700ml-
• Season your chicken breast with garlic 800ml
powder, paprika, ground ginger,
250g of uncooked ramen
cinnamon and soy sauce to give it a nice
noodles or noodles of
Chinese five spices flavouring .
choice
• Mix well and rub in well till a thick paste Optional sesame seeds
marinade forms on the chicken
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• Oven or Air fry for 20 mins @ 200°C
• Then add garlic & Ginger paste to a pan on medium heat followed by
spring onions, red chilli, light soy sauce! and one chicken or Veg stock
cube dissolved in 700ml-800ml of boiling water
• Then your noodles to the pan and let it simmer for 10 mins on high heat
• Stir well together and add to your noodles and chicken
• Divide your noodle & chicken portions up equally per container.
ZACK CHUG
C o o k b o o k
THE
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BUTTER CHICKEN
Carbs mentioned are per meal. Store the meals in the fridge up to 2 days or keep it frozen in the
freezer upto 3 months
INGREDIENTS

rice
ZACK CHUG
Turmeric
C o o k b o o k
Gharam masala
Paprika
THE
Tomato purée / sauce
Chopped onions
Coriander
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METHOD:
• Cut your 600g of raw chicken breast into pieces
• Season with paprika, turmeric and gharam masala
• Then add 200g low fat Greek yoghurt and mix well
• Cook for 15-20 mins on high heat or oven or Air fry for 20 mins at
200°C
• Meanwhile your chicken is cooking, boil 200g of uncooked washed

rice ( will work out to roughly 630g of cooked rice )
• Then to a pan on medium heat add chopped onions, garlic paste,

tomato purée /Sauce and turmeric
• Add 60g low fat cream cheese

( used this so blending is NOT NECESSARY)
• Then stir well until nice and creamy OR OPTIONAL to blend it all
together
ZACK CHUG
• Then add your cooked chicken and coriander
C o o k b o o k
• Serve it all up with roughly 125g of cooked rice in each container and
optional to top with yoghurt and coriander
THE
• ENJOY
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HONEY GARLIC CHICKEN

(CARBS PER MEAL)
INGREDIENTS
600g of diced raw chicken
breast
Tsp. Of chilli powder, garlic

powder, black pepper
200g of uncooked white rice
Tsp.of coconut oil or you can
ZACK CHUG
use low cal oil spray
C o o k b o o k
Spring onions
tbsp. Garlic paste
THE
75ml soy sauce ( add water
if more volume to sauce
needed )
Hot sauce
Honey
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METHOD:
• Season your diced chicken with a teaspoon Of chilli powder, garlic powder,
black pepper & light soy sauce and mix it well together
• Cook on the pan for 10-15 mins on medium to high heat! You can instead
oven or air fry the chicken for 20 mins @ 220 °C
• Then boil the uncooked washed white rice whilst cooking your chicken
• To a separate pan on medium heat, add coconut oil or low cal oil spray
followed by spring onions, Garlic paste, soy sauce, Hot sauce and a Drizzle
of honey
• Then add your cooked chicken and let it all simmer for 5-10 mins on low
heat and stir well together
• Finish with optional sesame seeds
ZACK CHUG
C o o k b o o k
THE
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LOADED FRIES
3 months
INGREDIENTS
600g Raw white potato
TSP. oregano, garlic and chilli

powder seasoning
ZACK CHUG
C o o k b o o k
Paprika and garlic
Spring onions,
THE
60g Hot Sauce,
30g Light Mayo
60g of low fat Mozzarella cheese
OPTIONAL to finish with

SRIRACHA
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METHOD:
• Slice 600g Raw uncooked white potato into fries and season with
oregano, garlic and chilli powder seasoning
• Mix well and oven or air fry for 20 - 25 mins @ 220°C
• Season your raw chicken breast with paprika and garlic and add to a
pan on medium heat for 10 mins
• Then add spring onions, hot sauce, light mayo and low fat Mozzarella
cheese
• Mix and simmer on low - medium heat for 5 mins until rich and creamy
• Add equal portions of fries and chicken to your meal prep containers
and OPTIONAL to finish with SRIRACHA
ZACK CHUG
C o o k b o o k
THE
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CHICKEN KEBAB
3 months
INGREDIENTS
Teaspoon of olive oil
Garlic paste
Teaspoon chilli powder
Teaspoon of cumin
ZACK CHUG
Lemon juice
C o o k b o o k
600g of diced chicken breast
200g of uncooked washed rice
THE
For your white garlic sauce:
Tsp. Mint sauce or fresh mint
Tsp. Garlic paste or minced garlic
Coriander
Optional mixed salad (tomato,

FULL RECIPE NEXT PAGE parsley, and onions)
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METHOD:
• Get 600g of raw chicken breast cubes and marinade it well with olive
oil, low fat Greek yoghurt, garlic paste, chilli powder, cumin and lemon
juice.
• Oven or Air fry for 20 -25 mins @ 200°C 1 or you can cook on a pan for
10-15 mins on high heat
• Whilst your chicken is cooking, boil the uncooked washed rice
• For your white garlic sauce mix your low fat greek yoghurt, mint sauce,
garlic paste and coriander
• Serve it all up with roughly 125g of cooked rice in each container and
optional to have mixed salad (I went with tomato, parsley and onions)
ZACK CHUG
C o o k b o o k
THE
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HIGH PROTEIN MEAL PREP BUFFALO
MAC & CHEESE

3 months
INGREDIENTS
Chicken or meat of choice
Pasta macaroni
Garlic paste
300ml milk of choice
Paprika
ZACK CHUG
30g Mozzarella
C o o k b o o k
20g cheddar cheese
Chilli powder
THE
Black pepper
Garlic powder
30g Low Fat Cream cheese
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METHOD:
• Dice 600g raw chicken breast into pieces
• Season with a Tsp. Of chilli powder, black pepper and a garlic powder
• Mix well together and pan fry on medium heat for 10-15 minutes
• At the same time boil 250g uncooked pasta macaroni for 10 mins
• On Low heat to a pan add a tablespoon of garlic paste , milk of choice,

paprika & low fat cream cheese
• Add Mozzarella & cheddar cheese
• Mix well together and then add your cooked pasta and a splash of
hot sauce
• Add your cooked chicken and then mix well.
• Garnish with parsley and optional black pepper
ZACK CHUG
• Add equal portions to your to your meal prep containers
C o o k b o o k
THE
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CHILLI GARLIC NOODLES

3 months
INGREDIENTS
600g Raw diced Chicken

Breast
Minced Garlic
Chilli Flakes
ZACK CHUG
C o o k b o o k
80ml Light Soy Sauce
Tablespoon of Sesame Oil
240grams uncooked
THE
noodles
Siracha sauce
Tsp. Sesame seeds
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METHOD:
• Add Minced Garlic, Chilli Flakes, 80ml Light Soy Sauce and diced
Chicken mix it all together
• Pan fry for 10-15 mins on high heat (or oven / air fry @ 220°C for 1 mins)
• Add the leftover sauce on the pan from cooking the chicken to separate
pan on medium heat.
• Add a Tablespoon of Sesame Oil.
• Add Soy sauce & Teaspoon of Sesame Seeds
• Let it simmer and add 750g cooked noodles (roughly 240grams

uncooked noodles), followed by minced garlic & your cooked chicken.
• Stir together well and add optional spring onions
• Add equal portions to our to your meal prep containers
ZACK CHUG
C o o k b o o k
THE
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CHEESEBURGERS
Keep it frozen in the freezer & Thaw in fridge the night before you want to eat it and reheat the next
day. The ingredients used in this is to make one big meal prep to then portion equally into 6 Burgers
INGREDIENTS
600g Raw Lean Beed

Mince ( meat of choice )
Brioche Bun
Garlic powder, paprika,

black Pepper & Salt
Cheese slices
ZACK CHUG
50g Low Fat Greek
C o o k b o o k
Yoghurt
Tbsp Ketchup
Tbsp Mustard
THE
Oregano
Gherkins
METHOD:
• Add 600g Raw Lean Beef Mince ( or meat mince of choice ) to a bowl
• Season with Garlic powder, paprika, black Pepper & Salt
Continued..
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• Mix it together, first form into equal balls and then Smash into patties
• Pan fry for 2-3 mins on high heat ( or oven / air fry @ 220°C for 10-15
mins
• Add a light cheese slice to each patty on the pan & leave to melt for 1
mins on high heat
For the healthy Burger Sauce:
• 50g Low Fat Greek Yoghurt (makes it creamy & healthier than Mayo)
• Add a Tablespoon Ketchup & Tablespoon Mustard!!
• Add chopped gherkins & mix well
• Add your patties and sauce to a toasted Brioche Bun
• Tightly seal each burger in foil and store in the freezer
ZACK CHUG
C o o k b o o k
THE
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FLUFFY PANCAKES
Carbs mentioned are per meal. Store the pancakes in the fridge up to 3 days or keep it frozen in the
freezer & reheat using a toaster
INGREDIENTS
6 Large eggs
90g Vanilla Protein powder
200g Banana
Teaspoon of Baking
powder!!
ZACK CHUG
METHOD:
C o o k b o o k
• Blend it all together
• Add equal portions of batter
THE
onto the pan and cook for 2-3
mins on medium heat
• Should make roughly 15 Pancakes
• Portion the servings equally based on how many pancakes you make!!
• Use baking paper to separate pancakes so it's easy to compartmentalise

when storing in the freezer or fridge
• Add optional low cal chocolate sauce when reheated or toppings of

choice!!
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PERI PERI BURGERS

INGREDIENTS
Garlic powder paprika,

Chilli flakes and oregano
Light cheese slice
50g Low Fat Greek Yoghurt
Tbsp sriracha
ZACK CHUG
C o o k b o o k
Tbsp Mustard
Brioche Bun
METHOD:
THE
• Get 600g Raw Chicken Breast and slice into thin fillets
• Season with Garlic powder, paprika, Chilli flakes and oregano
• Mix it together & oven / air fry @ 220°C for 15 mins
• Add a light cheese slice to each chicken fillet & leave to melt for 1min!!
For the healthy NANDOS PERINAISE Sauce:
• 50g Low Fat Greek Yoghurt ( makes it creamy & healthier than Mayo
tablespoon sriracha& Tablespoon Mustard! 1)
Continued..
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• Add Oregano E & mix well
• Add your chicken and cheese and sauce to a toasted Brioche Bun
ZACK CHUG
C o o k b o o k
THE
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BREAKFAST MCMUFFINS
INGREDIENTS
500g Raw lean beef

mince
Black pepper, salt,

Garlic powder & paprika
ZACK CHUG
C o o k b o o k
Light cheese slices
6 eggs
THE
METHOD:
• Add 500g Raw lean beef mince in a bowl
• Season with Black pepper, salt, Garlic powder & paprika
• Mix it together & form small balls and smash into patties !!
• Cook on the pan on high heat for 2-3 mins each side of the patty
• Add a light cheese slice to each patty & leave to melt for 1 min !!
Continued..
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For your Eggs:
• Add 6 medium whole eggs to a baking dish
• Pop the yolk & oven / air fry @ 220°C for 10 mins
• Cut into squares or circles whichever you prefer
• Add your patty and cheese and egg to a toasted muffin
ZACK CHUG
C o o k b o o k
THE
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HIGH PROTEIN MEAL PREP BREAKFAST
LOADED FRIES
3 months
INGREDIENTS
500g Raw uncooked white

potato
garlic, paprika & oregano

seasoning
600g of lean Turkey mince

(or meat of choice)
ZACK CHUG
C o o k b o o k
Spring Onions
chopped tomatoes
THE
50g of low-fat Mozzarella
cheese
5 eggs
METHOD:
• Slice 500g Raw uncooked white potato into fries
• Garlic, paprika & oregano seasoning
• Oven or air fry for 20 - 25 mins @ 220°C

Continued..
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• Add 600g of lean Turkey mince to a pan ( or your MEAT OF CHOICE like
beef or chicken mince )
• Let it brown on the pan for 10 mins on high heat and add in paprika,
chopped tomatoes, spring onions
• And then 50g of low fat Mozzarella cheese
• Simmer on low - medium heat for 10 mins
• Then cook your 5 eggs on medium heat and serve equally on top of
your fries and Turkey mince
• Add equal portions of fries and Turkey mince to your meal prep
containers and OPTIONAL to finish with SRIRACHA & PARSLEY
ZACK CHUG
C o o k b o o k
THE
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CHICKEN GYROS
3 months
INGREDIENTS
Tbsp olive oil
Garlic
Lemon juice
ZACK CHUG
C o o k b o o k
Chilli powder
Cumin
THE
Oregano
50g Low Fat Green yoghurt
Cucumbers and fresh mint
Pitta bread
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METHOD:
• Add chicken to a bowl and marinade with tbsp olive oil, Garlic,
lemon juice
• Add 100g low fat Greek yoghurt
• Add chilli powder, cumin, and oregano seasoning
• Oven or air fry for 15 - 20 mins @ 200°C% and then cut it equally
into juicy slices
For the TZATZIKI SAUCE
• Add Low Fat Green yoghurt, cucumbers. Garlic and mint sauce or
fresh mint
• Mix together
• Serve the chicken and sauce with one Pitta bread for each meal
prep along with optional salad (I used cucumber and tomato )
ZACK CHUG
C o o k b o o k
THE
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220
FAJITA WRAPS
3 months
INGREDINTS
Wrap Bread
Tsp. chilli powder, garlic, cumin,

and lime juice
Onions
Bell peppers
ZACK CHUG
C o o k b o o k
100g Low Fat Greek yoghurt
30g avocado
THE
Coriander & Garlic
METHOD:
• Add 600g of raw Chicken Breast into a bowl.
• Season with Tsp. chilli powder, garlic, cumin, and lime juice
• Mix well together and cook on medium heat on a pan for 10 mins
Continued..
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• Then add onions, bell peppers and 30g mozzarella cheese
• Let it simmer for 5 mins on low heat
For the healthy fajita sauce :
• Add 100g Low Fat Greek yoghurt, Coriander,30g avocado and Garlic into
a blender
• Blend together
• Serve the chicken and sauce with one wrap bread for each meal prep
and tightly seal with foil!!
ZACK CHUG
C o o k b o o k
THE
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222
CAJUN PASTA
3 months
INGREDIENTS
250g uncooked pasta
Tbsp. paprika
Tbsp. garlic
powder
ZACK CHUG
C o o k b o o k
Oregano
Chilli flakes
THE
Chopped onions
Bell peppers

Parsley
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METHOD:
• Take 600g of raw chicken breast and season with Tbsp. paprika, tbsp.
garlic powder, oregano, and chill flakes.
• Rub it all in well
• Oven for 15-20 mins @ 220°C until it's nice and juicy and cut
into pieces
• Boil 250g of uncooked pasta for 15 mins
• Whilst it's boiling add garlic paste, chopped onions and bell peppers
to a pan on medium to high heat
• Then add 300ml of skimmed milk ( or milk of choice )
• Add 50g Mozzarella cheese and parsley
• Let it simmer for 5 mins and then add in your drained pasta and
stir well so the pasta can absorb all the Cajun sauce until it's nice and
creamy
ZACK CHUG
• Add to your meal prep containers !!
C o o k b o o k
THE
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224
BUTTER GARLIC CHICKEN

3 months
INGREDIENTS
30g light butter
Tbsp olive oil
Garlic powder
Tsp paprika
ZACK CHUG
C o o k b o o k
Black pepper
Tbsp garlic paste
THE
Drizzle of honey
Coriander
Chilli Flakes
200g uncooked white rice
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225
METHOD:
• Slice 600g raw chicken breast into small pieces
• Season with tbsp. olive oil tbsp. garlic powder, teaspoon paprika,
black pepper and mix it all together
• At Medium heat on a pan add 30g light butter and tbsp. garlic paste.
• Add your seasoned raw chicken from before, drizzle of honey,

Coriander & Chilli Flakes
• Cook the chicken for 15 mins and let it simmer until it's all sticky and
thick.
• Whilst preparing your chicken, BOIL 200g uncooked washed white rice
( roughly will form 630g cooked rice)

( roughly 125g cooked rice per container ) !!
ZACK CHUG
C o o k b o o k
THE
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226
HIGH PROTEIN MEAL PREP GARLIC
PARMESAN CHICKEN
3 months
INGREDIENTS
Tbsp. Garlic Powder
Tbsp. Oregano,
Tsp. onion powder
tsp. paprika
Tbsp olive oil
ZACK CHUG
C o o k b o o k
30g Light Butter
300ml skimmed milk or milk of

choice
THE
25g Parmesan cheese
Chopped onions
Tbsp. Garlic Paste
200g -250g uncooked pasta
Parsley
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METHOD:
• Season 600g raw chicken breast with garlic powder, oregano, onion
powder and tsp. paprika and olive oil
• Mix it all together
• Cook for 15 mins on medium heat on a pan, set the chicken aside and
then to the same pan add light butter, garlic paste and chopped onions
• Add 300ml skimmed milk or milk of choice, low fat cream cheese,
parmesan cheese, parsley and 600g of already cooked pasta.
(in the background whilst preparing your chicken, BOIL 200g -250g
roughly of uncooked pasta )
• Add the cooked chicken and simmer until it's all nice and creamy
ZACK CHUG
C o o k b o o k
THE
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KATSU CURRY
3 months
INGREDIENTS
300ml chicken stock

white rice
30g chopped onions
Tbsp. light soy sauce
ZACK CHUG
C o o k b o o k
Tbsp. cumin
Tsp. chilli powder
THE
Chopped garlic
10g roughly of honey
Tsp. turmeric and black

pepper
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229
METHOD:
• Get 600g raw chicken breast and season with tbsp. light soy sauce,
tbsp.cumin, tsp. chilli powder and tsp. turmeric and black pepper
• Oven or air fry at 220°C for 15 mins until golden brown
• On medium heat on a pan, add chopped garlic, 30g chopped onions,

tsp. ginger and cumin
• Add 300ml chicken stock , soy sauce and drizzle of honey
• Let it simmer for 5 mins and blend until nice and thick with a hand
blender or Nutribullet
• Whilst doing all of this, boil 200g of uncooked washed white rice
( roughly forms 630g of cooked rice )
• Add equal portions to your meal prep containers ( roughly 125g of

cooked rice to each container )
ZACK CHUG
C o o k b o o k
THE
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230
HIGH PROTEIN MEAL PREP CREAMY
SPICY GARLIC NOODLES

3 months
INGREDIENTS
30g light butter
300ml skimmed milk or

milk of choice
ZACK CHUG
C o o k b o o k
240g uncooked noodles
Tbsp tomato paste
THE
Tbsp. garlic paste,
Sriracha sauce
Tsp chilli flakes
20g parmesan cheese
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231
METHOD:
• Add Tbsp. Garlic paste, Sriracha sauce ,50ml light soy sauce teaspoon
chilli flakes to a bowl
• Then add 600g raw chicken breast and mix it well together
• Pan fry using low cal oil spray for 10-15 mins on high heat or ( oven or
air fry at 220°C for 15 mins until golden brown
• On Medium heat on a pan add 30g light butter. chopped Garlic and
tbsp of tomato paste
• Add 80ml light soy sauce and skimmed milk of choice and low fat
cream cheese and parmesan cheese.
• Add 750g cooked noodles ( roughly 240g uncooked noodles )
• Add cooked chicken from before and optional coriander
• Let it simmer for 5 mins and stir well until rich and creamy
ZACK CHUG
C o o k b o o k
THE
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232
HIGH PROTEIN MEAL PREP GARLIC
TUSCAN CHICKEN
3 months
INGREDIENTS
300ml skimmed milk or

milk of choice
20g Parmesan cheese
200g - 250g uncooked pasta
ZACK CHUG
C o o k b o o k
30g light butter
Tbsp. Olive Oil
Tbsp. Oregano
THE
Tbsp. Garlic powder
Tsp. of paprika
Chopped baby tomatoes
Tbsp tomato paste
Chopped spinach and garlic
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METHOD:
• Get 600g raw chicken breast and season with tbsp. olive oil, tbsp.
oregano, tbsp. garlic powder and teaspoon of paprika
• Mix it well together
• Pan fry using low cal oil spray for 10-15 mins on high heat or (oven or
air fry at 220°C for 15 mins until golden brown )) and then set your
chicken to one side
• On medium heat on the same pan, Add 30g light butter, chopped
garlic, chopped baby tomatoes and tablespoon tomato paste
• Add 300ml skimmed milk or milk. Of choice and 30g low fat cream
cheese & 20g parmesan cheese
• Then add chopped spinach
• Add 600g of already cooked pasta (in the background whilst prepping
your chicken, BOIL 200g - 250g roughly of uncooked pasta
• Add your cooked chicken and let it simmer until rich and creamy
ZACK CHUG
C o o k b o o k
THE
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234
JUICY KOFTAS
3 months
INGREDIENTS
600g raw lean beef mince or
meat of choice
200g - 250g uncooked white

rice
teaspoon cumin
ZACK CHUG
tablespoon tomato
C o o k b o o k
bell pepper
parsley and onions
THE
teaspoon of olive
Coriander & garlic
Tbsp. Garlic paste
Lemon juice
Tsp. Mint sauce
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METHOD:
• Add raw lean beef mince to a bowl.
• Season with garlic, cumin, and tomato paste
• Add finely chopped bell pepper, parsley and onions
• Mix it well together and roll into a small baby kofta shape
• Add a teaspoon of olive oil to a pan and fry the loft as for 10-15 mins
on medium to high heat until juicy and golden ( oven or air fry at
220°C for 15 mins until golden brown)
For the white sauce
• Add low fat Greek yoghurt, Coriander, Tbsp. Garlic paste, Lemon
juice and Tsp. Mint sauce
• Mix well until thick
• Whilst prepping your koftas, BOIL 200g - 250g roughly of uncooked
ZACK CHUG
rice
C o o k b o o k
• Add 125g of cooked white rice to your meal prep container with
optional salad ( I used cabbage lettuce tomato and cucumber )
THE
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236
HIGH PROTEIN MEAL PREP CRISPY AND STICKY
ORANGE CHICKEN
3 months
INGREDIENTS
600g raw diced chicken
breast
200g roughly of uncooked

rice
50ml of light soy sauce
200ml of Low sugar orange

juice
teaspoon of soy sauce
ZACK CHUG
C o o k b o o k
tablespoon of garlic powder
20g of cornflour
THE
tablespoon of olive oil
tablespoon of garlic paste
sriracha
honey
optional sesame seeds and

spring onions
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METHOD:
• Add raw diced chicken breast in a bowl.
• Season with soy sauce, garlic powder, cornflour

( this makes it crispy )
• Add olive oil to a pan and fry the chicken for 10-15 mins on medium
to high heat golden brown and crispy ( oven or air fry at 220°C for
15 mins until golden brown)
• Whilst prepping chicken, BOIL 200g - 250g roughly of uncooked

rice
For the orange sauce
• Add a tablespoon of garlic paste , light soy sauce, Low sugar orange
juice, Drizzle of sriracha and honey.
ZACK CHUG
• Add in your cooked chicken and optional to add sesame seeds and
C o o k b o o k
spring onions
• Let it simmer for 5-10 mins until thick and sticky
THE
• Add equal amount of cooked chicken and 125g of cooked white rice
to each meal prep containers.
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238
HIGH PROTEIN MEAL PREP LOADED CHICKEN
ALFREDO FRIES
3 months
INGREDIENTS
600g raw uncooked white
potato
20g light butter
250ml Skimmed Milk ( or

milk of choice )
ZACK CHUG
Tbsp garlic powder
C o o k b o o k
Tbsp. Oregano
Teaspoon of paprika
THE
Teaspoon of cornflour
Garlic
20g low fat mozzarella

cheese
Parsley & Black Pepper

Optional
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METHOD:
• Slice raw potato
• Season with garlic powder, Oregano, paprika and cornflour to make

the fries crispy
• Oven or air fry the fries at 220°C for 15 -20 mins mins until crispy and
golden brown
• Take a pan and , COOK Raw Chicken Breast ( seasoned with garlic,
oregano & paprika)
• Then set your chicken aside and Add 20g light butter ,Garlic ,
Skimmed Milk ,30g low fat cream cheese, low fat mozzarella cheese.
• Add cooked chicken and Parsley
• Let it simmer on medium heat until rich and creamy
• Optional to finish with Black Pepper
ZACK CHUG
C o o k b o o k
• Add equal portions to each container
THE
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240
HIGH PROTEIN MEAL PREP CHILLI GARLIC
FRIED RICE
3 months
INGREDIENTS
Teaspoon chilli flakes
Tablespoon garlic paste
80ml Soy Sauce
600g Raw chicken breast
Drizzle of sriracha sauce
ZACK CHUG
Tablespoon sesame oil
C o o k b o o k
Garlic
Light Soy Sauce
THE
Red bell pepper
220grams of uncooked
washed white rice
optional spring onions and

sesame seeds
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241
METHOD:
• To a bowl add a teaspoon chilli flakes, garlic paste ,Soy Sauce, Raw
chicken breast, and a drizzle of sriracha sauce.
• Pan fry on high heat for 10 mins using low calorie oil spray
• Add the leftover sauce from cooking the chicken to a separate pan
on medium heat and then Add sesame oil, garlic ,Light Soy Sauce,
Red bell pepper, cooked rice and Cooked chicken from before and
stir well together
• Top with optional spring onions and sesame seeds for that extra
crunch.
• Add equal portions to each container.
ZACK CHUG
C o o k b o o k
THE
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242
HIGH PROTEIN MEAL PREP CREAMY SPICY
PEANUT NOODLES
3 months
INGREDIENTS
Tsp. Chilli powder
Tablespoon garlic powder
Sriracha sauce
Low calorie oil
ZACK CHUG
C o o k b o o k
Tbsp. Minced Garlic
Chilli flakes
THE
Sesame seeds
30g Peanut Butter
80ml Light soy sauce
Drizzle of honey
spring onions
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243
METHOD:
• To a bowl add a teaspoon chilli flakes, garlic paste ,Soy Sauce, Raw
chicken breast, and a drizzle of sriracha sauce.
• Pan fry on high heat for 10 mins using low calorie oil spray
• Add the leftover sauce from cooking the chicken to a separate pan
on medium heat and then Add sesame oil, garlic ,Light Soy Sauce,
Red bell pepper, cooked rice and Cooked chicken from before and
stir well together
• Top with optional spring onions and sesame seeds for that extra
crunch.
• Add equal portions to each container.
ZACK CHUG
C o o k b o o k
THE
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244
HIGH PROTEIN MEAL PREP FLUFFY
CHICKEN BIRYANI
3 months
INGREDIENTS
150g low fat greek yoghurt
Tablespoon paprika
Teaspoon turmeric
Teaspoon cinnamon
ZACK CHUG
C o o k b o o k
Tablespoon Olive Oil
Finely chopped onions
THE
100g tomato purée
Teaspoon gharam masala
Teaspoon cumin
220g of washed uncooked

rice
Optional coriander and red

FULL RECIPE NEXT PAGE chilli
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245
METHOD:
• Add diced chicken to a bowl.

• Marinade with 150g low fat greek yoghurt, tablespoon paprika, teaspoon
turmeric, Teaspoon cinnamon


• Pan fry on high heat for 10 mins using low calorie oil spray ( or air fry
or oven @ 220 degrees )

• Then remove chicken and add to the same pan on medium heat olive
oil ,onions ,garlic paste ,tomato purée ,gharam masala and cumin
• Whilst cooking chicken boil roughly 200g of washed uncooked rice

• Add cooked chicken and 625g of cooked rice to the pan

• Stir together and finish with Optional coriander and red chilli

ZACK CHUG
C o o k b o o k
THE
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246
HIGH PROTEIN MEAL PREP CRISPY SALT & PEPPER
CHICKEN
3 months
INGREDIENTS
salt
teaspoon black pepper
20g Cornflour
ZACK CHUG
tablespoon of sesame oil
C o o k b o o k
Minced garlic
Teaspoon Ginger
THE
Chopped bell peppers &
onions
drizzle of honey
200g of washed uncooked

rice
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247
METHOD:
• Add diced chicken to a bowl

• Season with salt, teaspoon black pepper, light soy sauce & Cornflour to
make it crispy

• Mix it well together & add to a pan with a tablespoon of sesame oil

• Pan fry on high heat for 10 -15 mins until golden and crunchy
• Then remove chicken and add to the same pan on medium heat
minced garlic, Teaspoon Ginger, Chopped bell peppers & onions
• Add 60ml light soy sauce & drizzle of honey
• Add Your cooked chicken

• Stir well and Top with optional spring onions
• Whilst cooking chicken boil roughly 200g of washed uncooked rice
• Add 125g or equal portions to each container
ZACK CHUG
C o o k b o o k
THE
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248
HIGH PROTEIN MEAL PREP CRISPY CHILLI
BEEF NOODLES
3 months
INGREDIENTS
( or mince of choice )
Tablespoon paprika
Teaspoon of onion powder
ZACK CHUG
Tablespoon of olive oil
C o o k b o o k
Garlic
Teaspoon ginger
THE
Teaspoon chilli flakes
70ml Light Soy sauce
Drizzle of honey
Spring onions
optional red chillis
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249
METHOD:
• Add lean beef mince ( or mince of choice ) to a bowl

• Season with tablespoon garlic powder, tablespoon paprika and teaspoon
of onion powder


• Add to a pan on high heat with a tablespoon of olive oil

• Then add to the oil, garlic, ginger, chilli flakes.

• Add your raw mince and let it brown for 5 min

• Add Light Soy sauce and drizzle of honey and let it simmer until crispy
and sticky

• Add spring onions followed by 750g Cooked Noodles
( roughly 240g uncooked noodles )

• Stir together well and top with optional red chillis
ZACK CHUG
C o o k b o o k
THE
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250
HIGH PROTEIN MEAL PREP BUTTER
FRIED RICE
3 months
INGREDIENTS
breast
Teaspoon black pepper
Teaspoon of sesame oil
ZACK CHUG
30g light butter
C o o k b o o k
Chopped garlic
Frozen veg of choice
THE
white rice
sesame seeds
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251
METHOD:
• Add diced chicken breast to a bowl.

• Season with garlic powder, black pepper and 50ml light soy sauce &
of sesame oil

• Mix it well together & cook on a pan on high heat for 10-15 mins until
golden brown and juicy ( or air fry or oven for 15 mins @ 220 °C

• Then set your chicken aside and add to the pan light butter, Chopped
garlic, Frozen veg of choice

• Add 625g Cooked Rice ( whilst chicken is cooking , boil 220g of
uncooked washed white rice )

• Add cooked chicken

• Stir it well together and let it simmer until it’s crackling and finish with
sesame seeds
ZACK CHUG
C o o k b o o k
THE
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252
HIGH PROTEIN MEAL PREP STICKY HONEY
BUFFALO TENDERS
3 months
INGREDIENTS
breast
600g raw potato sliced into

fries
Teaspoon chilli powder
Tbsp. oregano, garlic powder
ZACK CHUG
Teaspoon onion powder
C o o k b o o k
30g cornflour
olive oil
THE
30g light butter
Hot sauce
Tablespoon Bbq Sauce
Drizzle of honey
parsley, garlic & oregano
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METHOD:
• Take 600g raw chicken breast and slice into tenders

• Season with garlic powder, chilli powder, oregano & Onion powder

• Add cornflour to make it crispy

• Mix and coat it well together & cook on a pan with a tablespoon of
olive oil on high heat for 15-20 mins until golden brown and crunchy
( or air fry or oven for 15 mins @ 220 °C )

• Then set your chicken aside and add to the pan light butter, Hot sauce,
Bbq Sauce & a drizzle of honey

• Add your cooked chicken

• Mix together and finish with parsley

• Whilst chicken is cooking, air fry or oven 600g raw potato sliced into
fries & seasoned with garlic and oregano, for 15 mins @ 220 °C
ZACK CHUG
C o o k b o o k
THE
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254
HIGH PROTEIN MEAL PREP CREAMY
CHICKEN KORMA
3 months
INGREDIENTS
Tbsp. olive oil, garlic powder

& paprika
Tsp. gharam masala
Chilli flakes
ZACK CHUG
C o o k b o o k
30g light butter
Ginger
THE
200ml Light Coconut Milk
Pinch of turmeric
Coriander
200g of uncooked rice
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METHOD:
• Take 600g raw chicken breast and dice into cubes

• Season with olive oil garlic powder, paprika, gharam masala, chilli flakes
& 50g low fat Greek yoghurt

• Mix and coat it well together & cook on a pan on high heat for 15-20 mins
until juicy and tender ( or air fry or oven for 15 mins @ 220 °C )

• Then set your chicken aside and add to the pan light butter, garlic paste,
ginger, light coconut milk, 40g low fat cream cheese.

• Add Pinch of turmeric

• Then add Your cooked chicken and stir well

• Finish with coriander and let it simmer until rich and creamy

• Whilst chicken is cooking, boil 200g of uncooked rice
( roughly equals 125g of cooked rice per meal )
ZACK CHUG
C o o k b o o k
THE
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256
HIGH PROTEIN MEAL PREP STICKY LEMON
PEPPER CHICKEN
3 months
INGREDIENTS
Tbsp. Oregano
Tsp. Cumin
Black pepper
ZACK CHUG
30g light butter
C o o k b o o k
Garlic
Black pepper and lemon

juice
THE
Light soy sauce
Drizzle of honey
Parsley

rice
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METHOD:
• Take 600g raw chicken breast and dice into cubes

• Season with tablespoon garlic powder, Tbsp. Oregano & tsp. Cumin &
black pepper

• Mix together & cook on a pan on high heat for 10-15 mins until sizzling
brown( or air fry or oven for 15 mins @ 220 °C )

• Then set your chicken aside and on high heat add light butter, Garlic,
Black pepper and lemon juice, Light soy sauce

• Add Drizzle of honey

• Add cooked chicken and Stir together and let it simmer for 10 mins on
high heat until sticky

• Finish with parsley

• Meanwhile cook 200g of uncooked washed rice
( will equal roughly 630g cooked rice )
ZACK CHUG
C o o k b o o k
THE
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258
HIGH PROTEIN MEAL PREP CREAMY CHEESY
RAMEN
3 months
INGREDIENTS
Sriracha
30 ml light soy sauce
Tbsp. garlic powder
ZACK CHUG
30g light butter
C o o k b o o k
Tbsp. Garlic paste
Tomato Paste
THE
50ml water
39g light cheddar
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259
METHOD:
• Add diced raw chicken to a bowl.
• Season with sriracha, 30 ml light soy sauce and a tablespoon garlic

powder
• Mix together & cook on a pan on high heat for 10-15 mins until sizzling
brown( or air fry or oven for 15 mins @ 220 °C )
• Then set your chicken aside and on medium heat add light butter,
Garlic paste, Tomato Paste, light soy sauce and water.
• Add low fat cream cheese and light cheddar
• Simmer until the cheese sauce is thick then add cooked ramen noodles.
ZACK CHUG
C o o k b o o k
THE
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260
HIGH PROTEIN MEAL PREP STICKY CHILLI
GARLIC BEEF
3 months
INGREDIENTS
600g raw lean beef

tbsp. Onion powder
Tbsp. Chilli powder
Tablespoon garlic
ZACK CHUG
C o o k b o o k
Teaspoon Ginger
Chilli flakes
THE
Sriracha
10g Of honey
Spring onion
Sesame seeds
200g uncooked washed rice
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METHOD:
• Add raw lean beef to a bowl.
• Season with tablespoon garlic powder, tbsp. Onion powder,Chilli powder

and Chilli flakes.
• Add the seasoned beef to a pan.
• Cook for 10-15 mins until sizzling hot and brown.
• Then add light soy sauce , Sriracha, honey, Spring onion.
• Finish with sesame seeds
• Whilst your beef is cooking, boil 200g uncooked washed rice

( roughly is 630g cooked rice so roughly 125g cooked rice per container )
ZACK CHUG
C o o k b o o k
THE
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262
HIGH PROTEIN MEAL PREP STICKY
KUNG PAO CHICKEN

3 months
INGREDIENTS
Tbsp Sesame oil
Black pepper
ZACK CHUG
Tablespoon garlic
C o o k b o o k
Teaspoon Ginger
Bell pepper & spring onions
THE
Tablespoon of hoisin sauce
20g cornflour
10g of honey FULL RECIPE NEXT PAGE
5g crushed peanuts
200g uncooked washed
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METHOD:
• Dice raw chicken breast into pieces and add to a bowl.
• Season with tablespoon garlic powder, 30ml light soy sauce, Sesame
oil and black pepper.
• Mix together and cook on the pan on high heat for 10-15 mins until
golden brown.
• Then on a pan on medium heat add garlic, ginger bell pepper and
spring onion.
• Add 80ml light soy sauce & tablespoon of hoisin sauce, cornflour &
honey.
• Add your cooked chicken and let it simmer until thick.
• COMPLETELY OPTIONAL to add 5g crushed peanuts.
• Whilst your chicken is cooking, boil 200g uncooked washed rice.

ZACK CHUG
C o o k b o o k
THE
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264
HIGH PROTEIN MEAL PREP HONEY MANGO
HABANERO CHICKEN
3 months
INGREDIENTS
Tbsp. Oregano
Tsp. Chilli powder
ZACK CHUG
Tbsp. Olive oil
C o o k b o o k
30g light butter
Tablespoon garlic
THE
70ml hot sauce
200ml low sugar mango juice
10g honey
coriander
200g uncooked washed rice
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METHOD:
• Dice the raw chicken breast into pieces.
• Season with tablespoon garlic powder, oregano, chilli powder and. olive oil.
• Mix together and cook on the pan on high heat for 10-15 mins until sizzling
brown ( or can air fry or oven for 15 mins @ 220 degrees ).
• Then remove the chicken and add light butter, tablespoon garlic, hot sauce,
low sugar mango juice and honey.
• Add cooked chicken and mix it all together.
• Let it simmer for 5-10 mins on high heat until sticky and thick.
• Finish with coriander.
• Whilst your chicken is cooking, boil 200g uncooked washed rice.

ZACK CHUG
C o o k b o o k
THE
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266
HIGH PROTEIN MEAL PREP CREAMY LEMON
GARLIC PASTA
3 months
INGREDIENTS
Tbsp. Oregano
Tbsp. Paprika
Tbsp. Olive oil
ZACK CHUG
C o o k b o o k
30g light butter
Tablespoon garlic
THE
Lemon juice
Parsley
250ml pasta water
20g Parmesan cheese
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METHOD:
• Take raw chicken breast and season with tablespoon garlic powder,
oregano, paprika and olive oil.
• Mix together and air fry or oven for 15 mins @ 220 °C

( or cook on the pan on high heat for 10-15 mins until sizzling brown) .
• Slice the chicken into strips.
• Meanwhile boil 250g of uncooked pasta for 15 mins.
• Then on medium heat to a pan add light butter, garlic, lemon juice &
parsley.
• Also add pasta water , low fat cream cheese and parmesan cheese.
• Add cooked pasta to the pan.
• Stir and mix it well until thick and creamy.
• Add your chicken on top of the pasta and finish with leftover pasta
ZACK CHUG
sauce from the pan.
C o o k b o o k
• Add roughly 120-130g of cooked pasta to each container.
THE
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268
HIGH PROTEIN MEAL PREP MCDONALDS
BIG MAC BURGER

3 months
INGREDIENTS
600g raw lean beef
Tbsp. Paprika
Tbsp. Onion powder
ZACK CHUG
Tbsp. Olive oil
C o o k b o o k
Tablespoon light ketchup
THE
Mustard (to taste preference)
Chopped gherkins
FULL RECIPE NEXT PAGE Optional lettuce
Toasted brioche buns
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METHOD:
• Take 600g raw lean beef
• Season with tablespoon garlic powder, tbsp. paprika, tbsp. onion powder
and a tbsp. olive oil
• Mix together and form equal balls and smash each ball into a burger
patty.
• Pan fry each patty on high heat for 2-3 mins on each side.
• Add a light cheese slice to each patty and let it melt.
• Double stack each patty, you should form 5 double stacks
FOR THE HEALTHY BIG MAC BURGER SAUCE
• Add low fat greek yoghurt , light ketchup and mustard to taste
preference.
• Add chopped gherkins and mix well.
ZACK CHUG
C o o k b o o k
• Assemble the patties with the sauce, optional lettuce, gherkins and
toasted brioche buns.
• Tightly seal with foil to store and DIG IN.
THE
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270
HIGH PROTEIN MEAL PREP CRISPY
SWEET & SOUR CHICKEN

3 months
INGREDIENTS
Tablespoon light soy sauce
Tbsp. Olive oil
Tbsp. garlic powder
30g cornflour
ZACK CHUG
Tablespoon of garlic paste
C o o k b o o k
Chopped Bell peppers and
onions
THE
Tablespoon ketchup
200ml low sugar orange juice
10g of honey
optional spring onions
200g uncooked washed white
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METHOD:
• Dice 600g raw chicken breast.
• Season with tablespoon light soy sauce, tbsp. garlic powder and 30g
cornflour to make it crispy.
• Mix together and coat the chicken well.
• Add to a pan with a tablespoon of olive oil and cook for 10-15 mins on
high heat until golden and crunchy.
• Set chicken aside and add tablespoon of garlic paste, chopped bell-
peppers and onions, light soy sauce, ketchup , low sugar orange juice
and honey.
• Add crispy cooked chicken to the pan.
• Stir it all together and simmer on medium heat.
• Finish with optional spring onions.
ZACK CHUG
• Whilst your chicken is cooking, boil 200g uncooked washed white rice
C o o k b o o k
( roughly 630g of cooked rice, portion equally per container)
• Add 125g or equal portions to each container .
THE
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272
HIGH PROTEIN MEAL PREP SPICY KFC
POPCORN CHICKEN
Carbs mentioned are per meal.
INGREDIENTS
2 Tablespoon garlic powder
50ml hot sauce
3 rice cakes
Tbsp. Paprika
ZACK CHUG
C o o k b o o k
Tbsp. Oregano
Parsley
THE
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METHOD:
• Slice raw chicken breast into cubes.
• Season with tablespoon garlic powder & 50ml hot sauce and mix well.
• Then blend 3 rice cakes with tbsp. garlic powder, paprika &. oregano.
• Dip and coat your cubed chicken into the fine rice cake powder.
• Oven or Air fry for 10-15 mins @ 220°C until nice and crispy.
• Finish with parsley and enjoy.
ZACK CHUG
C o o k b o o k
THE
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274
HIGH PROTEIN MC CRISPY DOUBLE CHICKEN
SANDWICH
Carbs mentioned are per sandwich. The measurements used in this recipe is for one sandwich.
INGREDIENTS
10g sriracha sauce
50g Egg whites
25g cornflakes
Tbsp. of garlic powder
ZACK CHUG
C o o k b o o k
Tbsp. Black pepper
Tbsp. Oregano
Light brioche bun
THE
Garlic Mayo Sauce :
Tablespoon light Mayo
Garlic paste
Lemon juice
Black pepper
Lettuce
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METHOD:
• Take 250g raw chicken breast
• Season with tbsp. garlic powder & sriracha sauce & egg whites and
mix well.
• Then blend cornflakes with tablespoon of garlic powder, tbsp. black

pepper & tbsp. oregano.
• Dip and coat your chicken into the fine cornflake coating powder.
• Oven or Air fry for 10-15 mins @ 220°C until golden brown and crispy
FOR THE GARLIC MAYO SAUCE :
• Add light mayo, garlic paste ( to taste preference), lemon juice and
black pepper to a bowl and mix well.
• Assemble the sandwich with a light brioche bun & lettuce.
ZACK CHUG
C o o k b o o k
THE
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276
HIGH PROTEIN BUTTER CHICKEN AND
GARLIC NAAN
INGREDIENTS
Tbsp. paprika & Gharam masala
Tsp. Turmeric
20g light butter
Chopped onions & coriander
ZACK CHUG
1/2 tin of chopped tomatoes
C o o k b o o k
Tsp. paprika & turmeric
THE
5g cashews
15ml light cream
For the garlic naan:

40g self raising flour
5g light butter
Garlic paste, parsley
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277
METHOD:
• Season raw chicken breast with paprika, tsp. turmeric , 1tbsp. gharam
masala & low fat greek yoghurt and mix it all well.
• Cook on the pan for 10 mins on high heat

( or oven or Air fry for 10-15 mins @ 220°C until golden and juicy )
• Then on medium heat on a pan add light butter, garlic paste, chopped
onions & 1/2 tin of chopped tomatoes
• Add tsp. paprika, tsp. Turmeric & gharam masala, low fat Greek yoghurt
& 5g cashews
• Simmer and blend until rich and creamy
• Add the chicken and stir together
• Finish with light cream and coriander
FOR GARLIC NAAN:
ZACK CHUG
• Mix self raising flour & 50g low fat Greek yoghurt
C o o k b o o k
• Mix and knead into a dough On a Floured surface and flatten into a
naan shape.
• High Heat on a pan for 2 mins on each side.
• Add 5g light butter, garlic paste and parsley and let it melt on top. THE
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278
HIGH PROTEIN DOMINOS CHICKEN
PIZZA
INGREDIENTS
Tbsp oregano
Tablespoon paprika
Tsp olive oil
FOR THE PIZZA BASE
ZACK CHUG
C o o k b o o k
METHOD: 75g low fat Greek yoghurt
• Take raw chicken breast and season 20g Light bbq sauce
with garlic powder, oregano, paprika &
THE
tsp olive oil. Oregano
• Mix it all well. 20g low fat mozzarella

cheese
• Cook on the pan for 10 mins on high
heat ( or oven or Air fry for 10-15 mins Parsley
@ 220°C until golden and juicy )
continued
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279
FOR THE PIZZA BASE
• Mix self raising flour & low fat greek yoghurt.
• Mix and knead into a dough on a floured surface and flatten into a
pizza shape and pinch the edges for a crust.
• Add 20g light bbq sauce, oregano, cooked chicken , low fat mozzarella
cheese.
• Oven or Air fry for 10 @ 200°C until soft and cheesy.
• Top with parsley and cut into even slices.
ZACK CHUG
C o o k b o o k
THE
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280
HIGH PROTEIN DOMINOS CHEESY STUFFED
CRUST PIZZA
INGREDIENTS
2 cheese strings
50g tomato sauce
Tablespoon oregano
ZACK CHUG
C o o k b o o k
25g turkey pepperoni
Parsley
THE
METHOD:
• Add 75g of self raising flour and 80g low fat greek yoghurt to a bowl and
mix well and form a ball.
• Flatten into pizza shape and cut 2 cheese strings into small pieces and place
in the crust and roll the crust over.
• Then add tomato sauce , oregano ,mozzarella cheese and turkey pepperoni
oven or Air fry for 10-15 mins @ 220°C until soft and fluffy and cheesy.
• Finish with parsley and cut into even slices.
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281
HIGH PROTEIN MEAL PREP CHILLI GARLIC
PASTA
3 months
INGREDIENTS
Garlic
Tablespoon chilli flakes

breast
20g sriracha
ZACK CHUG
C o o k b o o k
200ml pasta water
THE
tablespoon of garlic paste
Tablespoon chilli flakes
20g sriracha
parsley
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282
METHOD
• Add garlic, tablespoon chilli flakes, raw diced chicken breast & 20g
sriracha to a bowl.
• Mix well and cook On a pan for 10-15 mins on high heat.
• Meanwhile boil 250g of uncooked pasta and save 200-300ml pasta

water from it.
• On medium heat to a pan add tablespoon of olive oil, tablespoon of

garlic paste, tablespoon chilli flakes, 20g sriracha, pasta water and then
let it simmer.
• Add your cooked pasta and chicken and stir together.
• Finish with optional parsley.
• Add roughly 120-130g cooked pasta to each container.
ZACK CHUG
C o o k b o o k
THE
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283
HIGH PROTEIN KFC NASHVILLE
HOT TENDERS
INGREDIENTS
400g raw chicken

breast
Tablespoon garlic
powder
Tablespoon paprika
ZACK CHUG
80ml hot sauce
C o o k b o o k
35g cornflakes
Tbsp. Oregano
THE
Parsley
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284
METHOD
• Take 400g raw chicken breast and slice into strips.
• Season with tablespoon garlic powder , tablespoon paprika & 80ml hot
sauce.
• Mix all well.
• Then crush 35g cornflakes and season with tablespoon of garlic powder,
tbsp.paprika & tbsp. oregano.
• Dip and coat your chicken into the cornflakes.
• Oven or Air fry for 10-15 mins @ 220°C until nice crispy and golden.
• Finish with some hot sauce on top and parsley.
ZACK CHUG
C o o k b o o k
THE
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285
HIGH PROTEIN TACO BELL CHEESY CHICKEN
QUESADILLA
INGREDIENTS
200g raw cubed chicken

breast
Tsp. Chilli powder
Tbsp. garlic powder & oregano
Tsp cumin & tsp. Olive oil
FOR THE CREAMY SAUCE:
ZACK CHUG
C o o k b o o k
30g light Mayo
Jalapeños and jalapeño

juice
THE
Tsp. Paprika and tsp. Garlic FULL RECIPE NEXT PAGE
powder
2 light low cal tortilla wrap
15g of light mozzarella
15g light cheddar cheese
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286
METHOD
• Get 200g raw cubed chicken breast and season with tsp. chilli powder
tablespoon garlic powder , tablespoon oregano, tsp cumin & tsp. olive oil.
• Mix well and cook on the pan on high heat for 10 mins
( or oven or Air fry for 10-15 mins @ 220°C until juicy and golden )
FOR THE CREAMY SAUCE:
• Add light mayo, jalapeños and jalapeño juice, tsp. paprika and tsp.
garlic powder and mix until thick.
• Then to a pan add light low cal tortilla wrap, 15g of light mozzarella &
15g light cheddar cheese.
• Add Your cooked chicken and creamy sauce.
• Add another low cal wrap on top.
• Heat for 2-3 mins on high heat on each side until crispy.
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• Finish with coriander and cut into equal slices.
C o o k b o o k
THE
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287
HIGH PROTEIN STUFFED
GARLIC FLATBREAD
INGREDIENTS
tbsp oregano
tbsp garlic powder
tsp cumin
tsp olive oil
ZACK CHUG
low cal oil spray
C o o k b o o k
tbsp garlic paste
FOR THE FLATBREAD BASE :
THE
70g Self raising flour
Tbsp garlic paste
Parsley 20g mozzarella

cheese
5g light butter
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288
METHOD
• Take raw chicken breast and cut into pieces
• Season with tbsp oregano, garlic powder , cumin and tsp olive oil and
mix well.
• Pan fry using low cal oil spray for 10 mins on high heat.
(or oven or Air fry for 10-15 mins @ 220°C )
FOR THE FLATBREAD BASE:
• Take Self raising flour and low fat greek yoghurt and mix into a ball on
a floured surface and flatten.
• Add tbsp garlic paste in the middle with parsley, your cooked chicken
and mozzarella cheese.
• Fold the edges and flatten again.
• High Heat for 2 mins on each side of the flat bread.
ZACK CHUG
• Then add 5g light butter and a tablespoon of garlic paste and let it
C o o k b o o k
melt.
• Cut in half and you’re all done!
THE
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HIGH PROTEIN MCDONALDS CHICKEN
MCNUGGETS
INGREDIENTS
Tbsp paprika
2 tbsp garlic
Black pepper
Egg
ZACK CHUG
C o o k b o o k
Optional Salt and Ketchup
FOR THE COATING :
3 rice cakes
Tablespoon garlic THE
Tbsp paprika
Tsp black pepper
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290
METHOD
• Take raw chicken breast and mince it with a knife or use a blender.
• Season with tbsp. garlic , tbsp. paprika, black pepper and one egg.
• Mix well and roll into nuggets.
FOR THE COATING:
• Add 3 rice cakes, tbsp garlic, tbsp paprika, and tsp black pepper to a
blender and make a fine powder.
• Dip and coat your chicken well in the powder.
• Oven or Air fry for 10-15 mins @ 220°C using low cal oil spray.
• Optional to finish with salt and enjoy with ketchup.
ZACK CHUG
C o o k b o o k
THE
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291
HIGH PROTEIN CRISPY
CHICKEN GYOZAS
INGREDIENTS
Tbsp paprika
2 tbsp garlic
Tbsp. Light soy sauce
Black pepper
ZACK CHUG
C o o k b o o k
Chopped spring onions
Optional chilli soy sauce
FOR THE GYOZA BASE :
80g self raising flour THE
Tsp. Olive oil
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METHOD
• Season with tablespoon garlic , black pepper , tbsp. Light soy sauce and
chopped spring onions.
• Mix well
FOR THE GYOZA BASE:
• Take self raising flour & low fat Greek yoghurt and mix it well together.
• Knead on a floured surface into a ball.
• Flatten out and make into circles with a cup, use excess dough and
flatten out again into more circles
• Add the chicken mix and fold and pinch the edges.
• Add the gyozas a pan with a tsp. Olive oil and heat for 5 mins on high
heat add a drop of water and let it steam for 2 mins until soft and
ZACK CHUG
smooth.
C o o k b o o k
• Enjoy with optional chilli soy sauce.
THE
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293
HIGH PROTEIN PULLED
CHICKEN TACOS
Carbs mentioned are for all.
INGREDIENTS
3 Low cal small tortilla
2 tbsp paprika
2 tbsp garlic powder
ZACK CHUG
C o o k b o o k
2 tsp cumin and tsp olive
oil
Low cal oil spray
THE
Chopped bell peppers,
onions & black pepper
Chopped tomato tin
Optional guacamole or
salsa
Coriander
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294
METHOD
• Take chicken breast and season with tablespoon paprika, tbsp. garlic
powder , tsp cumin and tsp olive oil.
• Mix it all well.
• Pan fry using low cal oil spray for 10-15 mins on high heat.
( or oven / air fry 15 mins @ 220 degrees )
• Shred the cooked chicken.
• Then on medium heat to a pan add chopped bell peppers & onions.
• Add same seasonings as used before on chicken.
• Add a chopped tomato tin and shredded chicken and Coriander.
• Dip your low cal small tortilla into the mix and add to pan with your
taco mix and 10g mozzarella cheese per wrap.
(30g mozzarella cheese used all together)
ZACK CHUG
• Heat for 2 mins on each side until crispy and cheesy.
C o o k b o o k
• Enjoy with optional guacamole or salsa
THE
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295
HIGH PROTEIN STICKY CHICKEN
BAO BUNS
INGREDIENTS
Tbsp. garlic powder
15g sriracha
Black pepper
Tsp soy sauce
ZACK CHUG
C o o k b o o k
10g of honey
10g hot sauce
5g of sesame seeds
FOR THE BAO BUNS THE
20ml water
Optional spring onions
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296
METHOD
• Take 150g raw chicken breast and cut into pieces.
• Season it with tablespoon garlic powder, 15g sriracha, black pepper

and tsp soy sauce.
• Mix well and oven / air fry 15 mins @ 220 degrees.

( I used an air fryer, they came out crispy )
• Coat the chicken with 10g of honey and hot sauce mixed together and
5g of sesame seeds.
FOR THE BAO BUNS
• Mix together 89g self raising flour & 80g low fat Greek yoghurt and
knead on a floured surface into a ball.
• Flatten and make circles with a cup, then fold each circle over.
• Add to pan on medium to high heat with 20ml water.
ZACK CHUG
• Let it steam for 10-15 mins whilst adding drops of water in between
C o o k b o o k
steaming.
• Finish with optional spring onions.
THE
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HIGH PROTEIN BULKING BIG MAC
LOADED FRIES
INGREDIENTS
300g raw uncooked potato
2 tbsp garlic powder
2 tbsp oregano
2 tbsp paprika
chopped onions
ZACK CHUG
C o o k b o o k
Chopped tomato tin
THE
FOR THE BIG MAC SAUCE :
30g light mayo
Tbsp. Ketchup & tbsp

mustard
Gherkins
parsley
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298
METHOD
• Slice 300g raw uncooked potato into French fries.
• Season with tbsp garlic powder, tbsp oregano & tbsp paprika.
• Mix well and oven or Air fry for 15 mins @ 220°C until crispy.
• Then on medium heat add to a pan chopped onions and tomato tin,
beef mince, mozzarella cheese and tbsp of same seasonings used on
Potato.
• Let it simmer for 5-10 mins until cheesy.
FOR THE BIG MAC SAUCE :
• Mix together light mayo, tbsp. Ketchup & mustard, gherkins.
• Load it all on top of each other and dig in.
• Finish with parsley.
ZACK CHUG
C o o k b o o k
THE
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HIGH PROTEIN BULKING MEAL PREP
CHICKEN ALFREDO

Fridge up to 3 days or Freeze up to 3 months and 2-3 Mins microwave for Reheating
INGREDIENTS
Tbsp. Oregano
2 tbsp garlic
Tablespoon paprika
Tbsp olive oil
ZACK CHUG
C o o k b o o k
60g light butter
THE
200ml of light cream
60g Parmesan cheese
Black pepper
Parsley
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300
METHOD
• Season chicken breast with tbsp. oregano, garlic, paprika and olive oil.
• Mix well and oven or Air fry for 15 mins @ 220°C.
• Meanwhile boil 350g of uncooked pasta.
• Then on medium heat to a pan add light butter, garlic, skimmed milk,
light cream and parmesan cheese and black pepper.
• Add cooked pasta and stir together well until rich and creamy.
• Add roughly 160-170g cooked pasta to each container and your chicken
and finish with parsley.
ZACK CHUG
C o o k b o o k
THE
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301
GYROS & GARLIC NAAN

INGREDIENTS
75g low fat greek yoghurt
Tbsp garlic
Tsp olive oil
Tbsp paprika & cumin
Lemon juice
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OPTIONAL skewers
C o o k b o o k
FOR THE GARLIC NAAN
THE
Tbsp garlic powder
FOR THE TZATZIKI SAUCE
Chopped cucumber
Tsp mint sauce & garlic paste
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METHOD
• Thinly slice raw chicken breast and season with low fat Greek yoghurt,
tbsp garlic, tsp olive oil, tbsp paprika and tbsp. cumin and lemon juice.
• Mix well and OPTIONAL to add to skewers with an onion as the base.
• Oven or Air fry for 15-20 mins @ 220°C.
FOR THE GARLIC NAAN
• Mix together self raising flour, 60g low fat Greek yoghurt and tbsp
garlic powder.
• Knead on a floured surface into a ball and flatten out.
• High heat on the pan for 2-3 mins on each side.
FOR THE TZATZIKI SAUCE
• Add 50g low fat Greek yoghurt , chopped cucumber, Tsp mint sauce
and Tsp. Garlic paste.
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C o o k b o o k
• Mix it all well.
• Assemble all and top it off with optional salad of choice
THE
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HIGH PROTEIN MEAL PREP CRISPY & STICKY
KOREAN FRIED CHICKEN

INGREDIENTS

breast
Tbsp. of soy sauce
Tablespoon of garlic
powder
30g of corn flour
ZACK CHUG
C o o k b o o k
30g light butter
Tbsp garlic
THE
40g tomato paste
Sriracha sauce
10g honey
200g uncooked rice
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METHOD
• Season chicken breast with tbsp. of soy sauce, tablespoon of garlic

powder, and cornflour ( this makes it crispy )
• Mix it well together.
• Add a tablespoon of olive oil to a pan and fry the chicken for 10-15 mins
on medium to high heat golden brown and crispy.
( or oven or air fry at 220°C for 15 mins until golden brown)
FOR THE STICKY SAUCE:
• Add 30g light butter, Tbsp garlic, tomato paste, sriracha sauce,
10g honey and 100ml light soy sauce .
( add water if you want more volume to your sauce )
• Add cooked chicken and let it simmer for 5-10 mins until thick and
sticky.
• Optional to add sesame seeds.
ZACK CHUG
• Whilst prepping chicken, BOIL 200g roughly of uncooked rice.
C o o k b o o k
• Add roughly 125g of cooked white rice to each container
THE
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305
HIGH PROTEIN
CHICAGO DEEP DISH

INGREDIENTS
Tablespoon oregano
Tbsp. garlic powder
Tbsp onions powder
Tsp paprika
ZACK CHUG
Low cal oil spray
C o o k b o o k
FOR THE THICK PIZZA BASE
THE
25g light mozzarella cheese
150g tomato sauce
10g mozzarella
Oregano
Parsley
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METHOD
• Season raw lean beef mince with tablespoon oregano, tbsp. garlic
powder, tbsp onions powder and tsp paprika.
• Mix it all well and cook on the pan for 10 mins on high heat using
low cal oil spray.
FOR THE THICK PIZZA BASE
• Mix 70g self raising flour & 75g low fat Greek yoghurt.
• Mix and knead into a dough On a Floured surface and flatten into a
pizza shape and pinch the edges for a crust.
• Add 25g light mozzarella cheese ,cooked beef, tomato sauce, 10g
mozzarella and oregano.
• Oven or Air fry for 10 mins @ 220°C until thick and cheesy.
• Top with parsley and cut into even slices.
ZACK CHUG
C o o k b o o k
THE
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307
HIGH PROTEIN MEAL PREP CREAMY NANDOS
CHICKEN PASTA

Fridge up to 3 days or Freeze up to 3 months and 2-3 Mins microwave for Reheating
INGREDIENTS
2 Tbsp. Chilli powder
2 tbsp. Oregano
2 Tbsp. Garlic Powder
2 Tbsp.coriander
70ml hot sauce
ZACK CHUG
C o o k b o o k
30g Light Butter
Tbsp. Garlic
Chopped onion
150g tomato Pasata sauce THE
50g hot sauce
200g -250g uncooked pasta
Parsley
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METHOD
• Season chicken breast with tbsp. chilli powder , tbsp. Oregano. Tbsp.
garlic Powder, tbsp. coriander and 70ml hot sauce .
( I used Nando’s hot sauce but any hot sauce is fine too )
• Mix it all together & cook for 15 mins On Medium heat on a pan, set the
chicken aside and then to the same pan add 30g Light Butter, tbsp.
garlic & chopped onion.
• Add tomato sauce and same seasonings as used in chicken

( chilli, oregano, garlic and coriander )
• Add 50g hot sauce, 40g low fat cream cheese, already boiled pasta.
( boil while prepping the chicken )
• Add 40g mozzarella cheese and stir together.
• Add the cooked chicken and parsley and simmer until it’s all nice and
creamy.
• Make equal portions in your meal prep containers.
ZACK CHUG
C o o k b o o k
THE
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309
SHAWARMA
INGREDIENTS
100g white raw potato
Tbsp garlic powder
Tbsp oregano
20g cornflour
10g olive oil
200g raw chicken
Tbsp. Chilli powder
ZACK CHUG
Tbsp garlic
C o o k b o o k
Tsp cinnamon & cumin
Tbsp. Tomato paste
THE
Chopped onions
FOR THE WHITE SAUCE
Tbsp garlic paste & oregano
Lemon juice
Low calorie flatbread

Optional gherkins & red
cabbage
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310
METHOD
• Season uncooked white potato with tbsp garlic powder and tbsp
oregano & 20g cornflour to make the fries crispy.
• Mix well and oven or Air fry for 15-20 mins @ 220°C.
• Then on high heat. add 10g olive oil, raw chicken, tbsp. chilli powder,
tbsp garlic, tsp cinnamon (secret ingredient for best shawarma flavour)
& tsp. cumin.
• Then tbsp. tomato paste and chopped onions.
• Cook for 10-15 mins until golden and tender.
FOR THE WHITE SAUCE
• Mix together 50g low fat greek yoghurt , tbsp garlic paste, tbsp
oregano & lemon juice.
• Add chicken and fries to a low calorie flatbread with optional gherkins
and red cabbage.
ZACK CHUG
C o o k b o o k
THE
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311
HIGH PROTEIN BUTTER GARLIC
PARMESAN TENDERS
INGREDIENTS
tbsp garlic
tbsp paprika
black pepper
1 egg
FOR THE COATING
3 rice cakes
ZACK CHUG
10g Parmesan cheese
C o o k b o o k
Tablespoon garlic
Tbsp paprika
THE
Tbsp oregano
low cal oil spray
FOR THE BUTTER GARLIC

SAUCE
30g light butter
Parsley
Tbsp Garlic paste

10g Parmesan cheese
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312
METHOD
• Season with tablespoon garlic, tbsp paprika, black pepper and one egg.
• Mix well and roll and flatten into tenders.
FOR THE COATING
• Add 3 rice cakes, 10g Parmesan cheese, tbsp. garlic, tbsp paprika,
tbsp oregano in a blender.
• Blend it into fine powder and dip and coat your chicken well.
• Oven or Air fry for 10-15 mins at 220°C using low cal oil spray.
FOR THE BUTTER GARLIC SAUCE
• On medium heat add 30g light butter, parsley, tbsp Garlic paste,
10g Parmesan cheese.
ZACK CHUG
• Mix and add to the tenders.
C o o k b o o k
• Optional to enjoy with buffalo sauce.
THE
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LOW CALORIE FLUFFY ENGLISH
MUFFINS
THIS MAKES 6 PORTIONS. CARBS MENTIONED ARE PER MUFFIN.
INGREDIENTS
ZACK CHUG
C o o k b o o k
Tbsp of sweetener or
optional sugar
THE
METHOD
• Add self raising flour, low fat Greek yoghurt and tbsp of sweetener or
optional sugar.
• Mix and knead on a floured surface into a ball & cut into 6 equal pieces
and flatten out.
• Add to a pan on medium heat and heat for 3-4 mins on each side.
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314
HIGH PROTEIN BBBQ CHICKEN
CALZONE
INGREDIENTS
Tablespoon paprika
Tbsp oregano
Tbsp. garlic powder
Tbsp oregano
Tsp olive oil
ZACK CHUG
C o o k b o o k
25g bbq sauce
THE
5g Light bbq sauce
20g low fat mozzarella

cheese
5g light melted butter
Parsley
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315
METHOD
• Season chicken breast with tablespoon paprika, tbsp oregano & tbsp.
garlic powder, tbsp oregano & tsp olive oil and mix well.
• Cook on the pan for 10 mins on high heat

( or oven or Air fry for 10-15 mins @ 220°C until golden and juicy )
• Shred the chicken with 2 forks and add 25g bbq sauce until sticky.
FOR THE 2 INGREDIENT DOUGH
• Mix 70g self raising flour & 75g low fat Greek yoghurt and knead into
a dough on a floured surface and flatten into a circular shape.
• Add 5g Light bbq sauce, cooked chicken , 20g low fat mozzarella
cheese , fold pinch the edges and add 5g light melted butter.
• Oven or Air fry for 15-20 mins @ 200°C until soft and cheesy.
• Top with parsley
ZACK CHUG
C o o k b o o k
THE
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316
FAQS
FAQS
• WHAT BLENDER DO YOU USE?
For blending into a mixture, I always use a Nutribullet blender
• WHAT IS OAT FLOUR?
Oat flour is normal rolled oats blended up, if I use 30g of oats it’ll form
30g oat flour
• WHAT ARE THE ESSENTIAL ITEMS I SHOULD BUY ON MY GROCERY

LIST FOR YOUR RECIPES?
Low Fat Greek Yoghurt, Paprika, Oregano & Garlic seasoning, Oats
Eggs, Mozzarella cheese, Unsweetened almond milk, Baking powder
Cocoa Powder, Chicken breast, Cocoa powder, Vegetables of choice
Tortilla wraps, Pasta/Rice/Potatoes, Low Cal Oil Spray
ZACK CHUG
C o o k b o o k
• WHAT DO I MEAN BY COOKED CHICKEN BREAST?
This is raw chicken breast marinaded in paprika, pepper, salt, garlic, and
oregano. I cook the chicken on a pan on medium heat for 10 minutes
THE
using low calorie oil spray.
• HOW MANY GRAMS IN ONE SCOOP OF PROTEIN

POWDER?
32g
• WHAT DO I MEAN BY PAN FRY?
Cooking your meat on a pan on medium to high heat, I oil my pan using
low calorie oil spray
318
• WHY DO SOME MACROS ON HERE DIFFER TO THE ONES
IN YOUR VIDEOS?
I have updated certain recipes in using different measurements and

quantities in order to improve them ever since filming them
• WHAT IF I DON’T HAVE AN AIR-FRYER?
You can utilise an oven as replacement, the cooking times may differ
depending on how powerful your oven is
• DO I HAVE TO PAY FOR THE NEW RECIPES?
NO, this purchase is a 1-time payment
• HOW DO I ACQUIRE THE NEW RECIPES?
An updated file will be emailed to everyone who has purchased the

cookbook
ZACK CHUG
C o o k b o o k
• HOW CAN I USE THESE RECIPES TO BULK?
The best way to use this recipe to bulk is by replacing the ingredient.
THE
For example, unsweetened almond milk (30 calories per cup) can be
replaced with whole milk(s) (150+ calories per cup.
olive oil instead of 0 calorie oil spray, whole eggs instead of egg whites,
traditional condiments instead of sugar-free condiments e.t.c.
• WHAT DOES TSP. & TBSP. MEAN?
Teaspoon and tablespoon measurements
319
Copyright © 2022 Zack Chug
All rights reserved. This book or any portion thereof may not be reproduced
or used in any manner whatsoever without the express written permission of
the author except for the use of brief quotations in a book review.
Cover illustration by Martha Cruttenden
www.zackchugcookbook.com

Zack Chug Cook Book December Update

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Zack Chug Cook Book December Update

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Table Of

9 2 INGREDIENTS HEALTHY LOW CALORIE PANCAKES

24 CHEESY QUESADILLA 41 CHICKEN KORMA

47 CHICKEN BIRYANI 65 HIGH PROTEIN NOODLES

72 LOW CALORIE CHICKEN NUGGETS 100 SMASH BURGER

122 ENERGY BITES 164 110 CALORIE SKIN HEALTH

158 HEALTHY PROTEIN SMOOTHIE

170 CHICKEN ALFREDO 267 CREAMY LEMON GARLIC PASTA

I hope you enjoy and please tag me in all your

Tsp. Cinnamon for

• Heat for 3 minutes on each side at medium heat on

• Optional to top the pancakes with berry compote

125 egg whites

Scoop of vanilla powder

• Optional to microwave frozen berries to form a berry compote topping

Calories 290 Carbs 24g Protein 17g Fat 14g

• Add equal portions of the batter to a pan

• Add choc chips whilst pan frying

100g egg whites

1 scoop of protein powder

Teaspoon of baking powder

Cooked Turkey rasher

• Load it with your turkey rasher and scrambled egg

75g Egg Whites

4 slices of low cal bread

• Pan fry on low heat for 5 mins on each side

• Repeat these instructions for another 2 slices of bread

Calories 250 Carbs 19g Protein 39g Fat 3g

100g egg whites

protein powder scoop

teaspoon of baking powder

• Add whatever toppings you like to your crepes

200 grams of Vanilla

• Place each blueberry onto

Calories 450 Carbs 41g Protein 38g Fat 14g

5og bell Pepper

75g Egg whites

50ml Semi skimmed milk

20g mozzarella cheese

50g Turkey Slices (or any

• Add in your milk and give this mixture a good whisk

• Place a tortilla wrap in a rectangular baking dish so it forms a little

• Bake in the oven or air fry at 220 °C for 15-20 mins

60g Frozen Mixed Berries

30g blended oats (Oat flour)

100g Fat Free Greek Yoghurt

Scoop of protein powder

• Firstly, microwave your mixed berries for 1 minute to form a compote

• Mix all well together and place in a fridge overnight

10g cocoa powder

Scoop of chocolate protein

150ml unsweetened almond

• Add milk and yoghurt to your blended cocoa oats

• Mix well together and freeze for 1 hour or fridge overnight

150g Egg Whites

125 unsweetened almond

OPTIONAL Berry compote

• Soak your pieces of bread in the mixture

• Optional to microwave frozen berries for 1 minute to produce berry

200g raw white potato

• Secondly, blend 20g of oats into oat flour

• Then mix all your ingredients together to form a thick batter

• Spoon the batter onto a baking tray to form 4 hashbrowns

• Place in the oven or air fry for 15 mins at 220°C