The Meal Prep Ebook

The Meal Prep
EBOOK
VOL 1
NOURISH WITH CRISTINA

Contents
GETTING STARTED LUNCH / MAIN
Introduction 3 Beef Burrito Bowl 38

Meal Prep Basics 4 Beef Chow Mein 39
Measurements 5 Beef Cottage Pie 40
Food Storage 6 Beef Stir Fry 41
Ingredient Substitution & Customisation 8 Beef Stroganoff 42
Time & Money Saving Tips 10 Big Mac Loaded Potatoes 43
My Meal Prep Essentials 12 Black Pepper Chicken 44
Bolognese Loaded Potatoes 45
Butter Chicken 46
BREAKFAST Caprese Chicken Tortellini Salad 47
Chicken Caesar Pasta Salad 48
Apple Cinnamon Baked Oatmeal Slice 15 Chicken Enchiladas 49
Birthday Cake Overnight Oats 16 Chicken Fajita Pasta 50
Biscoff Overnight Oats 17 Chicken Satay 51
Breakfast Bagel Turkey Melt 18 Chicken Tortellini Soup 52
Breakfast Fried Rice 19 Creamy Dijon Chicken 53
Carrot Cake Baked Oatmeal Slice 20 Creamy Garlic & Mushroom Chicken 54
Carrot Cake Overnight Oats 21 Creamy Pumpkin Pasta 55
Chorizo & Hashbrown Egg Bake 22 Creamy Tuscan Chicken with Orzo 56
Egg Salad & Bacon Sandwich 23 Eggplant, Chilli & Sausage Pasta 57
Gourmet Brekky Bagel 24 Honey Soy Chicken & Noodles 58
Ham, Cheese & Tomato Garlic Bread Toastie 25 Italian White Bean Salad 59
Lemon Blueberry Cheesecake Overnight Oats 26 Japanese Beef Bowl 60
Macca's Fakeaway McMuffin Sandwich 27 Mediterranean Pasta Salad 61
Milk & Cookies Overnight Oats 28 Mexican Fried Rice 62
Potatoes with Sausage Scrambled Eggs 29 Mongolian Beef 63
S'mores Overnight Oats 30 Mozzarella & Pesto Baked Chicken 64
Sausage, Egg & Cheese Burrito 31 Nando’s Chicken & Rice 65
Smokey Chipotle Burrito 32 Pepperoni Pizza Chicken 66
Snickers Overnight Weetbix 33 Pesto Tortellini 67
Tiramisu Overnight Weetbix 34 Spinach & Ricotta Pasta Bake 68
Turkey Taco Scramble 35 Tandoori Chicken 69
Zucchini Slice 36 Thai Peanut Power Bowl 70
2
INTRODUCTION
Hey, bestie!
Welcome to my Meal Prep Ebook. I am so Now, it goes without saying that if you
thrilled to have you here! My name is have any goals you're working towards,
Cristina, founder and nutrition coach at preparation is KEY. You will feel lost and
Nourish with Cristina. I am a busy mum of stumble off course if you don't have a plan
two (five if you include the three sausage in place. Meal prepping was the one thing
dogs) and wife to a very supportive and I could do for myself every single week, to
encouraging husband. My ultimate passion make sure that I was set up for a
is helping people become the healthiest, successful week ahead.
happiest and most confident versions of
themselves through food and lifestyle Too often I see others prepping bland
changes. This passion was sparked after chicken and rice for their meals during the
going through my own personal weight week. Meal prep does not have to be
loss journey back in 2021, after having my boring, my loves! So I decided to put
first baby. together my favourite meal prep recipes
to help keep your weeks full of flavour,
For years I was gaining and losing the variety and macro friendly meals.
same 10-20 kgs. I was yo-yo dieting, going
through the restrict/binge cycle and trying Over the past 12 months, I've poured my
all the fad diets and 'quick fixes'. After heart and soul into creating these meals
having my daughter, I was the heaviest I and recipes for you guys, ensuring they
had ever been, and in turn, the unhappiest are both delicious and nourishing.
with myself I had ever been. I thought to
myself, something's got to give. I was stuck I kindly request that you refrain from
in a viscious cycle and decided to invest sharing the recipes themselves as they are
into a nutrition coach to get some owned by Nourish With Cristina, however, I
guidance and help. would absolutely love to see your
creations and masterpieces! Please tag
I can hand over heart say it was the me in your photos and posts - I am always
greatest decision I had ever made in my eager to see what you've made, hear your
life. I never regret one cent I paid for the feedback, and share it on my page.
coaching. It was then that I learned about
the beauty of flexible dieting. Following Happy prepping!
this approach, I was able to watch the
weight come off consistently, without
compromising on ANY foods. I very quickly Cristina x
learned that you do NOT NEED to
eliminate any of your favourite foods in
order to lose weight or reach your goals.
This then fuelled a little spark in me to
create my favourite dishes and yummy
food in a macro and calorie friendly way.
3
MEAL PREP BASICS
Meal prep is my secret weapon for GETTING STARTED

achieving health and fitness goals while
maintaining a busy lifestyle. By dedicating Plan your meals
a few hours each week to plan, prepare
and portion your meals, you can: Begin by deciding how many meals and
snacks you want to prep for the week.
Save time. No more daily meal Consider your schedule, nutritional needs
decisions or last-minute cooking. With and dietary preferences. Start with simple
pre-prepared meals, you'll have more recipes and gradually experiment with
time to focus on the things that truly new flavors and combinations.
matter to you.
Make a grocery list
Improve nutrition. Take control of your
nutrition by carefully selecting Once you have your meal plan, create a
wholesome ingredients and preparing detailed grocery list. Take inventory of
balanced meals. Meal prep allows you what you already have, and then note
to meet your dietary goals while down the ingredients you need to
enjoying delicious, home-cooked food. purchase. Stick to the list to avoid
unnecessary purchases.
Manage portions. Portion control is
made easy with meal prep. By pre- Smart shopping
portioning your meals, you can avoid
over-eating and stay on track with your When you hit the grocery store, focus on
calorie and macronutrient targets. the perimeter, where fresh produce, lean
proteins and whole grains are typically
Save money. With a well thought out found. Opt for seasonal fruits and
meal plan, you can reduce food waste, vegetables to maximise flavour and
save money by buying ingredients in affordability.
bulk and take advantage of sales and
discounts.
4
MEASUREMENTS
In the world of meal prep, accurate Universal Standards

measurements play a vital role in
achieving your nutritional goals. That's why Metric measurements are globally
this recipe ebook emphasises the use of recognised and widely used, making them
metric measurements, such as grams (g) a convenient choice for meal preppers
and millilitres (ml). worldwide. The standardised nature of
grams and millilitres ensures that you can
Tracking Macros and Calories seamlessly follow recipes, share ideas and
explore culinary inspiration from various
Accurate measurements are especially sources. No matter where you are in the
crucial for those who count macros or world, accurate measurements remain
monitor their calorie intake. By using consistent and reliable.
grams and millilitres, you can confidently
track the precise nutritional composition of Investing in Precision
your meals. This level of detail allows you
to maintain better control over your For accurate measurements, consider
macronutrient ratios and overall calorie investing in a reliable kitchen scale. A
consumption, supporting your health and digital scale allows you to weigh
fitness goals. ingredients with precision. You can easily
find affordable kitchen scales at Kmart,
Tailoring Your Portions Target or Amazon. I got mine online from
Amazon for only $15.
One of the benefits of precise
measurements is the ability to customise
your portions. Whether you're scaling a
recipe up or down, accurate
measurements ensure that you're adding
or reducing ingredients in a controlled
manner. This adaptability allows you to
adjust serving sizes to fit your needs,
whether you're cooking for yourself or your
family.
5
FOOD STORAGE
When it comes to meal prepping, proper Freezing for Future Use

food storage is essential for maintaining
freshness, extending shelf life and Freezing is a fantastic option for
ensuring the safety of your meals. This extending the shelf life of your prepped
section will guide you through the best meals. Follow these guidelines for
practices for storing your prepped food effective freezing:
and will allow you to enjoy delicious,
healthy meals throughout the week. Use freezer-safe containers or freezer
bags designed to withstand low
Airtight Containers temperatures. Proper packaging
prevents freezer burn and maintains
Invest in a set of high-quality, airtight food the quality of your meals.
storage containers. These containers Clearly label each container with the
create a barrier against air and moisture, name of the dish and the date it was
preserving the freshness of your prepped prepared. This helps you keep track of
meals. Choose containers that are storage times and ensures that you
microwave-safe, dishwasher-safe and free consume your meals within a safe
from harmful chemicals like BPA. Opt for timeframe.
different sizes to accommodate various Consider freezing individual portions
portion sizes and adapt to your changing for greater convenience. This allows
needs. you to thaw and heat only what you
need, minimising waste.
Refrigeration Thaw frozen meals in the refrigerator
overnight or use the defrost function
Refrigeration is a vital component of meal on your microwave. Avoid thawing at
prep storage, particularly for perishable room temperature to prevent bacterial
items. Follow these tips for proper growth.
refrigeration:
Cool down your cooked meals entirely

before storing them in the refrigerator.
Rapid cooling inhibits bacterial growth
and helps maintain food quality.
Divide larger batches of food into
individual portions before
refrigerating. This allows for easy
grab-and-go meals and prevents
unnecessary reheating of the entire
batch.
6
FOOD STORAGE (CONT'D)
Organisation and Rotation By following these guidelines for food

storage, you can maximize the shelf life of
Maintain an organised meal prep storage your prepped meals while ensuring their
system to avoid confusion and minimise safety and quality. With proper storage
food waste: techniques, you'll have a fridge and
freezer stocked with delicious, ready-to-
Arrange your meals based on the "first eat meals, making healthy eating more
in, first out" principle. Place newly convenient than ever.
prepared meals at the back of the
refrigerator or freezer, ensuring that
older meals are consumed first.
Regularly take stock of your meal
inventory. This helps you plan future
meals, utilise leftovers efficiently and
avoid forgotten or expired items.
Safety First
Prioritise food safety to protect yourself

from any sicknesses:
Practice good hygiene during meal

prep and storage. Wash your hands
thoroughly before handling food, and
ensure that all utensils and surfaces
are clean.
Consume refrigerated meals within 4
days to maintain freshness. Frozen
meals can be stored for several
months, but it's best to consume them
within 3-4 months for optimal quality.
Reheat your meals thoroughly to a
safe internal temperature (165°F or
74°C) before consuming. This helps kill
any potential bacteria and ensures
food safety.
7
INGREDIENT SUBSTITUTION & CUSTOMISATION
One of the joys of cooking is the ability to Grains and Flours

be creative and adapt recipes to suit your
personal preferences and dietary needs. In If you're following a gluten-free diet or
this section, we'll explore ingredient have gluten sensitivities, you can substitute
substitution options which are especially wheat flour with gluten-free flours such as
useful if you're located outside of Australia almond flour, coconut flour or a gluten-
(where I am based) or can't find a specific free flour blend.
brand or ingredient.
If a recipe calls for a specific type of rice
It's important to note that when or grain that you don't have access to, try
substituting ingredients, the final outcome substituting with a similar variety. For
may vary slightly in taste, texture and even example, if the recipe calls for basmati
nutritional content, including calories and rice but you have jasmine rice, you can use
macros. Nevertheless, with a bit of it instead.
experimentation and an open mind, you
can still achieve delicious and satisfying Dairy and Non-Dairy
results.
If a recipe requires cow's milk, you can
Here are some common ingredient often use alternative milks like almond
substitutions and tips to consider: milk, soy milk, oat milk or coconut milk
instead. Keep in mind that the flavor and
Fruits and Vegetables consistency may vary slightly.
When a specific fruit or vegetable is not If you follow a vegan or lactose-free diet,
available, consider using a similar there are several non-dairy cheese options
alternative in terms of flavor, texture and available, such as almond cheese, cashew
cooking properties. For example, if a cheese or soy-based cheeses.
recipe calls for strawberries and you can't
find them, you could use raspberries or
blueberries instead.
If fresh produce is scarce or out of season,

frozen fruits and vegetables can often be
substituted with good results. Just ensure
they are thawed and drained properly
before using.
Proteins
If a recipe calls for a specific type of

meat, such as chicken or beef, and you
follow a vegetarian or vegan diet, explore
plant-based alternatives like tofu, tempeh,
seitan or even legumes like chickpeas or
lentils.
8
INGREDIENT SUBSTITUTION & CUSTOMISATION (CONT'D)
Sweeteners
If a recipe calls for refined sugar, consider

substituting with natural sweeteners like
honey, maple syrup, agave nectar or
stevia. Keep in mind that the sweetness
level may differ, so adjust the quantity to
taste.
Remember, ingredient substitution is an

opportunity for culinary exploration and
adaptation. Don't be afraid to experiment
and make adjustments based on your
personal preferences and dietary
restrictions. Enjoy the process and savor
the results as you create delicious meals
that suit your needs and the ingredients
available to you.
9
TIME & MONEY SAVING TIPS
Meal prep is not just about enjoying TIME SAVING TIPS

nutritious meals — it's also about saving
time and money along the way. With a few Embrace Pre-Packaged Convenience
smart strategies, you can make the most
of your resources and simplify your prep If time is a constraint, opt for pre-cut or
process. pre-washed fruits and vegetables. These
ready-to-use options eliminate the need
MONEY SAVING TIPS for extra prep work, saving you valuable
minutes.
Shop Smart, Minimise Waste
Consider using pre-marinated meats,
Utilise ingredients on hand first! Before seasoned tofu or cooked rotisserie chicken
heading to the grocery store, take to speed up your meal prep. These pre-
inventory of what you already have in your packaged proteins are convenient options
fridge and pantry. Look for recipes that that cut down on cooking and marinating
incorporate these ingredients, minimising time.
waste and saving money. Get creative
and adapt recipes to suit what you have Incorporate pre-packaged foods to
available. simplify your prep. For example,
microwaveable rice or quinoa cups can be
Plan ahead! Create a meal plan for the a time-saving alternative to cooking grains
week, based on recipes that utilise similar from scratch. Additionally, using pre-made
ingredients. This way, you can buy in bulk sauces, dressings or spice blends can add
and reduce the number of different flavor and save you the hassle of making
ingredients you need to purchase. them from scratch. You'll be able to notice
Planning ahead also helps you stick to your in this book that I am all about the pre-
budget and avoid impulse purchases. packaged foods to save time!
Shop savvy! Before planning out your

meals for the week, have a look at your
local supermarkets to see what is on sale
first. Create a meal plan utilising
ingredients that are on special.
Shop seasonal! By using fresh fruits and

vegetables that are in season you're sure
to save extra money on your shop.
10
TIME & MONEY SAVING TIPS (CONT'D)
Cook in Batches Efficient Prep Workflow
You can save yourself so much time by First and foremost, organise your
bulk cooking. Prepare large batches of workstation. Set up your prep area with all
staples ingredients such as grilled chicken, the necessary tools, ingredients and
roasted vegetables or cooked grains. containers before you begin. This prevents
These versatile components can be used in unnecessary back-and-forth, saving you
various meals throughout the week, reduce time and keeping you focused.
cooking time and allowing for efficient
meal assembly. Next is multitasking. Maximise your
efficiency by multitasking during meal
Batch cook your freezer-friendly meals. prep. For example, while one dish is
Double the recipe for selected meals and simmering on the stove, you can chop
freeze the extra portions. This way, you'll vegetables or prepare another
have ready-made meals on hand for those component. Utilise downtime effectively to
busy days when you don't have time to stay productive throughout your prep
cook, or for the busy weeks where you may session.
not have time to do a whole meal prep.
11
MY MEAL PREP ESSENTIALS
COOKWARE CONTAINERS
I highly recommend investing into a good You'll see a variety of different containers
quality, large non-stick fry pan for your used for my meals throughout this book. I
meal prepped dishes. I ordered mine will list them below and where I sourced
online from Amazon. Having a good them from.
quality non-stick fry pan also helps you so
much while you are in a deficit phase and Glass Containers
trying to save calories by avoiding using
oils in your cooking which are high in fat. These are great for meals or for dishes
that I can store as a whole without
MEASURING SCALE needing to separate certain ingredients. I
use the glass containers for my overnight
In my recipes, I measure the majority of oats, pastas and more. I have multiple
ingredients by the gram or ml for as much sizes, all were purchased from Kmart at a
accuracy as possible when counting the very affordable price. I also know Target
calories and macros. I recommend stock glass containers, or you could always
investing in a digital scale for the kitchen. find some online. I personally do not
freeze my glass containers.
Black Plastic Containers
These containers are fantastic for

freezing. I have purchased the black
containers with split compartments. This
makes them perfect for the dishes where
you have ingredients you'd like to keep
separate from each other. These were
purchased in a pack of ten or so from
Kmart, again very affordable. You would
also be able to source these online (I
would suggest Amazon).
Sauce/Dressing Containers
I have small round plastic containers that I

use for sauces and dressings. These were
purchased at my local Woolworths
supermarket. These could be easily
sourced online. Alternatively both Kmart
and Target stock small containers suitable
for sauces or dressings.
12
MY MEAL PREP ESSENTIALS (CONT'D)
MEAL PREP CARRY BAG
I cannot live without my Mealami meal

prep bag. It serves as an every day bag
with a discreet insulated compartment for
your meals and containers.
I personally love the Mealami backpack

because as a busy mum I can not only
carry nappies, wipes and changes of
clothes, but also have all of the kids food
which is kept nice and cool in the
insulated compartment.
Say goodbye to bringing five separate

bags to work (one with food, one with
work materials, one is your handbag and
so on).
You can use code 'CRISTINA10' at

mealami.com.au to receive 10% off your
order.
13
Breakfast
14
Apple Cinnamon Baked Oatmeal Slice
Calories & Macros Per Serve: 4 servings Fridge, up to 4 days
420 calories
P 16g | C 53.5g | F 11.9g Freezer, up to 3 months
INGREDIENTS DIRECTIONS
For the Slice: 1. Preheat your oven to 180C. Line a square baking dish
with baking paper.
200g Red Tractor creamy style 2. Combine the oats, baking powder, cinnamon and
protein oats apple into a large mixing bowl. Stir until ingredients
5g Baking powder are well combined.
2tsp Ground cinnamon 3. In a separate bowl, add the vanilla, milk, maple syrup
20ml Vanilla extract and egg. Whisk until well combined and pour the wet
250ml Skim milk ingredients into the dry ingredients. Stir until
110ml Queen sugar free maple syrup everything is well combined.
1x Egg 4. Pour the mixture into the lined baking dish and place
325g Red apple, grated in the oven to cook for 35 minutes.
5. Let it cool before slicing into 4 portions. Divide
For the Toppings: amongst 4 serving containers.
6. To serve, warm the slice in the microwave for 1.5-2
60g Biscoff spread minutes. Top with 20g yoghurt, 15g biscoff spread
80g YoPro salted caramel yoghurt (warmed), 1/2 biscoff biscuit crushed and 10ml maple
2x Lotus caramelised biscoff syrup.
biscuits
40ml Queen sugar free maple syrup Only add the toppings prior to serving.
15
Birthday Cake Overnight Oats
396 calories
P 28.1g | C 43.2g | F 10.1g
For the Oats: 1. In a large bowl combine all ingredients for the oats.
Mix well and pour mixture into 4 separate containers.
140g Red Tractor creamy style 2. To make the topping, melt the white chocolate in the
protein oats microwave in 30 second intervals. Once melted stir
100g Muscle Nation vanilla through the yoghurt and almond milk.
custard protein 3. Divide the topping between the 4 serving containers
80g YoPro vanilla yoghurt and smooth over the tops.
520ml Almond Breeze 4. Crumble the birthday cake bars and top over the
unsweetened almond milk oats.
20g Queen confetti sprinkles 5. Refrigerate overnight.
For the Toppings:
60g Cadbury white chocolate

baking chips
80g YoPro vanilla yoghurt
20ml Almond Breeze
unsweetened almond milk
2x Fibre One birthday cake bars
16
Biscoff Overnight Oats
409 calories
P 23.2g | C 42.5g | F 15.1g
140g Red Tractor creamy style 2. To make the biscoff glaze topping, add the biscoff
protein oats and almond milk to a small bowl. Mix well to combine
100g Muscle Nation golden ice (no need to microwave the biscoff beforehand).
cream custard protein Divide the glaze between the 4 serving containers
20g Black chia seeds 3. Crush the biscoff biscuits to top the oats.
600ml Almond Breeze 4. Refrigerate overnight.
For the Toppings:
60g Biscoff spread

40ml Almond Breeze
4x Biscoff caramelised biscuits
17
Breakfast Bagel Turkey Melt
397 calories
4x Abe's multigrain bagels 1. Slice each bagel in half. Spread 5g of light butter
40g Flora light spread spread on each bagel slice.
40g Baby spinach 2. Assemble the bagels by topping with divided spinach,
100g Tomato, sliced turkey slices, cheese and tomato. Place the other half
4x Coles smokey cheese slices of the bagel on top.
120g Don turkey slices 3. Wrap each bagel in baking paper and secure with a
rubber band. Place in the fridge.
4. In the morning, pop the bagel into a sandwich press
to toast.
If you don't have a sandwich press you can pop the bagel
into the oven, fry pan or air fryer to reheat and melt the
cheese.
18
Breakfast Fried Rice
319 calories
100g Primo shortcut bacon, diced 1. Heat a large non-stick fry pan or wok over medium
140g Mushrooms heat. Add the bacon, cooking for a few minutes until
300g Birds Eye cauliflower rice it begins to get crispy. Add in the mushrooms,
(frozen) cooking for a few minutes until it begins to soften.
8x Large eggs 2. Add in the cauliflower rice and cook for 3 minutes or
200g Coles long grain rice until heated through. Move all of the food to one side
(microwave pouch) of the pan and crack the eggs into the empty side.
20g ABC kecap manis (sweet Break the yolks and leave for a few minutes until the
soy) eggs begin to cook. Scramble the eggs into the rest
60ml Kikkoman soy sauce, of the food in the pan.
less salt 3. Stir through the rice, kecap manis and soy sauce.
4g sesame seeds, to serve Reduce heat to low and cook until rice is heated
5g spring onion, to serve through.
4. Divide between 4 serving containers and top with
sesame seeds and spring onion (if using).
I usually reheat mine and top with Mingle tangy tomato

sauce (not included in the calories and macros).
19
Carrot Cake Baked Oatmeal Slice
363 calories
P 21.2g | C 49.3g | F 5.3g Freezer, up to 3 months
For the Slice: 1. Preheat your oven to 180C. Line a square baking dish
with baking paper.
200g Red Tractor creamy style 2. Combine the oats, baking powder, cinnamon, ginger
protein oats and carrot into a large mixing bowl. Stir until
5g Baking powder ingredients are well combined.
2 tsp Ground cinnamon 3. In a separate bowl add the vanilla, milk, maple syrup
1 tsp Ground ginger and egg. Whisk until well combined and pour the wet
225g Carrot, shredded ingredients into the dry ingredients. Stir until
20ml Vanilla extract everything is well combined.
250ml Coles skim milk 4. Pour the mixture into the lined baking dish and place
115ml Queen sugar free maple in the oven to cook for 35 minutes.
syrup 5. Let it cool before slicing into 4 portions. Only add
1x Egg toppings prior to serving.
6. To serve, warm the slice in the microwave for 1.5-2
For the Toppings: minutes. Top with 70g yoghurt, sprinkle of cinnamon,
15ml SF maple syrup and 50g banana.
200g Banana, sliced Only add the toppings prior to serving.
60ml Queen sugar free maple
syrup
Sprinkle of cinnamon
20
Carrot Cake Overnight Oats
311 calories
P 25.2g | C 28.6g | F 8.4g
For the Oats: 1. In a medium bowl add the oats, custard powder,
yoghurt, shredded carrot (reserving some for
120g Red Tractor creamy style topping), almond milk and spices. Mix well until all
protein oats ingredients are well combined.
100g Muscle Nation vanilla 2. Divide between 4 serving containers.
protein custard powder 3. Place in the fridge overnight.
80g YoPro vanilla yoghurt 4. Before serving, add 5g crumbled walnuts, 30g
120g Carrot, shredded banana and 15ml maple syrup (per serve).
600ml Almond Breeze
2 tsp Ground cinnamon
1 tsp Ground all spice
For the Toppings:
20g Crumbled walnuts

120g Banana, sliced
syrup
21
Chorizo & Hashbrown Egg Bake
353 calories
For the Egg Bake: 1. Preheat your oven to 180C. Lightly spray a baking dish
with olive oil or line with baking paper.
8x Large eggs 2. Heat a fry pan over medium heat and add the
80ml Almond Breeze chorizo. Cook, tossing, until chorizo is browned and
unsweetened almond milk crispy. Set aside over a piece of paper towel to drain
50g Brown onion, diced the fat and let cool.
100g Green capsicum, diced 3. In a large bowl add the eggs, milk, onion, capsicum,
125g Primo chorizo, diced chorizo, hashbrowns and cheese. Whisk until well
2x Coles hashbrowns (frozen), combined.
thawed and diced 4. Pour the mixture into the prepared baking dish. Place
40g Coles light mozzarella in the oven and bake for about 45 minutes or until
cheese shredded the eggs are fully cooked through (no liquid seen in
the middle of the bake).
For the Toppings: 5. Let it cool and divide into 4 servings.
6. To serve, warm in the microwave for 2 minutes and
60g Coles light sour cream top with 15g each light sour cream and taco sauce.
60g Old El Paso taco sauce Sprinkle over coriander, if using.
Coriander, optional
Jalapeños are a great addition to serve (not included in
calories and macros).
22
Egg Salad & Bacon Sandwich
434 calories
P 25.9g | C 36.9g | F 18.5g
8x Slices Helga's wholemeal bread 1. Bring a saucepan of water to the boil and add the
8x Eggs eggs once boiling. Cook for 9 minutes. Run the eggs
100g Primo shortcut bacon, diced under cold water and peel. Roughly chop the hard
50g Praise light whole egg mayo boiled eggs and set aside.
50g Farmer's Union greek yoghurt 2. Heat a non-stick fry pan over medium heat. Add the
8g Dijon mustard bacon, cooking until crispy.
1 tsp Chives, finely chopped 3. In a medium bowl combine the mayo, greek yoghurt,
80g 4 leaf salad mix mustard and chives. Season with salt and pepper and
mix well to combine.
4. Once fully cooled, add the eggs and bacon to the
mayo mixture. Mix well to combine.
5. Transfer the egg salad to a container and keep in
the fridge up to 4 days.
6. To assemble, toast two slices of bread. Top with 20g
salad leaves and 1/4 of the egg mixture.
23
Gourmet Brekky Bagel
452 calories
4x Abe's multigrain bagels 1. Heat a non-stick fry pan over medium heat. Add the
40g Rocket eggs, cooking to your liking. Set aside.
4x Eggs 2. Return the pan over the heat and cook the bacon
100g Primo shortcut bacon until crispy.
4x Coles smokey cheese slices 3. Assemble the bagels by dividing all ingredients
120g Tomato, thinly sliced between the 4 bagels. Layer with rocket, egg, bacon,
60g Beerenberg caramelised cheese, tomato and caramelised onion jam.
onion jam 4. Wrap each bagel in either parchment paper or al
foil. If using parchment paper secure with a rubber
band.
5. To serve, either heat in a sandwich press, in the air
fryer or in the oven.
24
Ham, Cheese & Tomato Garlic Bread Toastie
393 calories
P 23.9g | C 31.6g | F 19.2g
8x slices Wonder wholemeal + iron 1. In a small bowl combine the butter, garlic paste and
bread parsley. Mix until smooth and well combined.
90g Flora light spread 2. Divide the butter mixture in half. With one half of the
15g Gourmet Garden garlic paste butter mixture, spread over 4 slices of bread.
5g Parsley, finely chopped 3. Top each of those slices with cheese, ham and
120g Don shaved leg ham slices tomato.
8x Slices Bega light tasty cheese, 4. Place remaining pieces of bread on top.
50% less fat 5. Spread the remaining butter mixture on the
120g Tomato, thinly sliced sandwiches (facing upwards).
6. Wrap each sandwich in parchment paper and place
either in the fridge or freezer.
7. To serve, place the sandwich in a sandwich press.
Alternatively, you could heat the sandwich the in the
fry pan or oven until cheese and bread is toasted.
25
Lemon Blueberry Cheesecake Overnight Oats
391 calories
P 28.6g | C 40.7g | F 10.6g
140g Red Tractor creamy style 2. To make the topping, melt the white chocolate in the
protein oats microwave in 30 second intervals. Once melted stir
100g Muscle Nation vanilla custard through the yoghurt, almond milk and cream cheese.
protein powder 3. Divide the topping between the 4 serving containers
520ml Almond Breeze almond milk 4. Crumble the lemon drizzle bars and top over the
80g blueberries oats.
1 tsp lemon zest 5. Refrigerate overnight.
For the Topping:
60g Cadbury white chocolate

baking chips
20ml Almond Breeze almond milk
15g Coles light spreadable
cream cheese
2x Fibre One lemon drizzle squares,
crumbled
26
Macca's Fakeaway McMuffin Sandwich
367 calories
6x Tip Top wholemeal english 1. Preheat your oven to 180C.
muffins 2. Lightly spray or line a baking dish and crack the eggs
500g Extra lean beef mince into the dish. Season with salt and pepper and whisk
Garlic powder, to season well. Top with chopped parsley. Place in the oven
Onion powder, to season and cook for 10-15 minutes, (this will vary based on
6x Large eggs the size of your dish and oven) or until the middle no
Handful parsley, finely chopped longer has any runny/liquid eggs.
6x Coles smokey cheese sandwich 3. Once the egg is cooked take out of the oven, let it
slices cool slightly and cut into 6 portions.
4. Season the beef mince with salt, pepper, garlic
powder and onion powder. Form into 6 patties.
5. Heat a non-stick fry pan over medium heat. Cook the
patties and set aside.
6. Assemble the sandwiches by adding the egg piece,
patty and cheese slice.
7. Wrap each sandwich in baking paper and secure with
a rubber band.
8. Before eating, you can either warm in the microwave,
oven or air fryer (I prefer the air fryer).
27
Milk & Cookies Overnight Oats
426 calories
P 25.5g | C 44.2g | F 12.5g
For the Oats: 1. Combine all ingredients for the oats in a large bowl.
Mix until well combined.
160g Red Tractor creamy protein 2. Divide between 4 serving containers.
oats 3. To make the chocolate ganache topping, add the
60g Emrald Labs vanilla creme cocoa powder, maple syrup and a splash of water in
whey protein powder a mixing bowl. Whisk to combine, adding a splash of
12g Black chia seeds water as needed until you reach the desired
80g YoPro vanilla yoghurt consistency. It should be smooth and thin enough to
20g Queen vanilla extract spread.
520ml Almond Breeze almond milk 4. Smooth the ganache over the top of the oats. Top
40g Nestle dark choc chips with crushed cookies.
5. Place in the fridge overnight.
For the Topping:
The cookies for the topping will soften in the fridge so
40g Cadbury cocoa powder only add them prior to serving if you prefer.
syrup
50g Arnott's mini chocolate chip
cookies, crushed
28
Potatoes with Sausage Scrambled Eggs
338 calories
600g Carisma potatoes, diced 1. Preheat your oven to 200C and line a tray with
10ml Coles extra virgin olive oil baking paper. Place the potatoes in a bowl and
Paprika, to season drizzle the olive oil over them. Season with salt,
4x Large eggs pepper and paprika. Mix well to combine and spread
4x Large egg whites the potato over the baking tray. Bake for 35 minutes
4x Peppercorn extra lean beef or until crispy and golden.
sausages, casings removed and 2. Meanwhile, combine the eggs and egg whites into a
roughly chopped mixing bowl. Season with salt and pepper and whisk
80g Brown onion, diced until well combined.
120g Green capsicum, diced 3. Heat a non-stick fry pan over medium heat and add
60g Bega light tasty shredded the onion and capsicum, frying off for 3 minutes or
cheese, 50% less fat until they begin to soften.
100g Old El Paso mild taco sauce 4. Add the sausage, cooking until browned and cooked
through.
5. Pour the eggs into the pan and scramble.
6. Divide the potatoes and sausage scrambled eggs
between 4 serving containers. Top with cheese and
serve with the taco sauce on the side.
29
S'mores Overnight Oats
400 calories
P 30g | C 40.5g | F 10.1g
For the Oats: 1. In a large mixing bowl add the ingredients for the
oats. Mix well until fully combined. Pour mixture into 4
140g Red Tractor creamy style serving containers.
protein oats 2. Make the ganache by adding the ingredients into a
100g Muscle Nation vanilla medium size bowl. Add a splash of water, mixing until
protein custard powder desired consistency is reached (should still be thick
80g YoPro vanilla yoghurt but thin enough to spread over the oats). Pour the
560ml Almond Breeze ganache over the oats and smooth over the top.
unsweetened almond milk 3. Top oats with crushed digestive biscuits and
marshmallows.
For the Ganache: 4. Refrigerate overnight.
60g Cadbury cocoa powder

40ml Queen sugar free
maple syrup
For the Toppings:
60g Digestive biscuit, crushed

20g Coles Bake & Create pink
and white mini marshmallows
30
Sausage, Egg & Cheese Burrito
402 calories
P 31.8g | C 14.1g | F 22g Freezer, up to 3 months
4x Helga's lower carb wholemeal 1. Remove the casings from the sausages and roughly
wraps chop.
4x Large eggs 2. In a medium mixing bowl combine the eggs and egg
4x Large egg whites whites. Season with salt and pepper. Whisk until well
combined.
4x Peppercorn The Good Food 3. Heat a non-stick fry pan over medium heat. Add the
Company extra lean beef sausages onion and capsicum, cooking for 3 minutes or until
80g Brown onion, diced softened. Add in the sausage meat, cooking for 5-8
100g Green capsicum, diced minutes until fully cooked through and golden. Set
4x Woolworths smokey cheese aside to cool completely.
sandwich slices 4. Return the pan over the heat and add the eggs to
scramble. Set aside to cool completely.
5. Assemble the wraps by placing the eggs in the
middle and topping with sausage mixture and smokey
cheese slice. Fold over the sides of the wrap and fold
into a burrito.
6. Toast the burritos in a fry pan until golden and crispy.
Set aside and let them cool completely before
storing them in the fridge or freezer.
I find these extra lean beef sausages at my local

Woolworths. I also find that the burritos reheat best in the
air fryer and will give you a crispy outside. If you don't
have an air fryer you could reheat in a fry pan, oven or
microwave. 31
Smokey Chipotle Burrito
417 calories
P 22.8g | C 32g | F 20.6g Freezer, up to 3 months
4x Helga's traditional wholemeal 1. Combine the eggs and egg whites in a mixing bowl.
wraps Season with salt and pepper and whisk until well
4x Large eggs combined.
4x Egg whites 2. Heat a non-stick fry pan over medium heat. Add the
100g Primo shortcut bacon, diced eggs and scramble. Set aside.
100g Avocado, mashed 3. Return the pan over the heat and add the bacon,
Lemon juice cooking until crispy. Set aside and let cool.
4x Woolworths smokey cheese 4. Mash the avocado with lemon juice, salt and pepper.
sandwich slices 5. Assemble the wraps by spreading the avocado in the
40g La Costena chipotle sauce middle. Top with scrambled eggs, diced bacon and
chipotle sauce. Tear the cheese slice in half
lengthways and place on top in the middle of the
wrap. Fold over both sides of the wrap and fold into
a burrito.
6. Cook the burritos in the fry pan until crispy. Set aside
and let them cool completely.
7. Wrap the burritos in aluminium foil and parchment
paper. Place in the fridge or freezer.
I find that the burritos reheat best in the air fryer and will
give you a crispy outside. If you don't have an air fryer you
could reheat in a fry pan, oven or microwave. 32
Snickers Overnight Weetbix
374 calories
P 37g | C 32.4g | F 6.9g
For the Base: 1. Crush two weetbix each into 4 separate serving
containers. Add 5g of Natvia sweetener to each
120g Weetbix (8 pieces) container along with 115ml almond milk. Mix well to
20g Natvia sweetener combine and smooth over the top.
460ml Almond Breeze almond 2. Meanwhile, prepare the yoghurt layer by adding all
milk ingredients into a mixing bowl. Mix well to combine
and divide the yoghurt layer between the serving
For the Yoghurt Layer:
containers. Smooth over the top.
3. To make the chocolate ganache, mix the cocoa
560g YoPro salted caramel
yoghurt powder and maple syrup together in a bowl. Add a
60g Happy Way chocolate splash of water while stirring until desired consistency
protein powder is reached. Pour on top of the yoghurt layer.
4. Mix the powdered peanut butter with a splash of
For the Toppings: water, mixing until desired consistency is reached.
Pour on top of the chocolate ganache.
40g Cadbury cocoa powder 5. Top with 5g crushed peanuts to each serving.
syrup The peanuts will soften in the fridge so only add them
40g Macro Mike powdered prior to serving if you prefer.
peanut butter
20g Coles unsalted peanuts,
crushed
33
Tiramisu Overnight Weetbix
303 calories
P 28.8g | C 28g | F 6.4g
For the Base: 1. Crush two weetbix each into 4 separate serving
containers. Add 5g of Natvia sweetener to each
120g Weetbix (8 pieces) container along with 50ml espresso and 80ml almond
20g Natvia sweetener milk. Mix well to combine and smooth over the top.
200ml Espresso 2. Meanwhile, prepare the yoghurt layer by adding all
320ml Almond Breeze almond milk ingredients into a mixing bowl. Mix well to combine
and divide the yoghurt layer between the serving
For the Yoghurt Layer: containers. Smooth over the top.
3. Dust the tops with cocoa powder and place in the
460g YoPro vanilla yoghurt fridge overnight.
120g Coles light spreadable
cream cheese
60g Happy Way vanilla protein
powder
For the Toppings:
5g Cadbury cocoa powder
34
Turkey Taco Scramble
430 calories
500g Steggles turkey mince 1. Place the potato into a bowl and drizzle over the oil.
120g Brown onion, diced Season with paprika, garlic powder, onion powder,
30g Old El Paso taco seasoning salt and pepper. Mix well.
500g Carisma baby potatoes, diced 2. Preheat your oven to 200C. Line a tray with baking
10ml Coles extra virgin olive oil paper and spread the potato over the tray. Cook for
Paprika 30-35 minutes or until crispy and golden.
Garlic Powder 3. Meanwhile, heat a non-stick fry pan over medium
Onion Powder heat. Add the onion, cooking until softened. Add in
4x Eggs the turkey mince, breaking up any lumps, until
4x Egg whites browned. Stir through the taco seasoning with a
60g Perfect Italiano mexican style splash of water. Reduce heat to low and simmer for 5
shredded cheese minutes.
100g Old El Paso mild taco sauce 4. Crack the eggs into a mixing bowl along with the egg
whites. Whisk until well combined. Season with salt
and pepper.
5. Return the fry pan over the heat and add the eggs,
cooking until scrambled.
6. Divide both the potatoes, turkey taco mince and eggs
between 4 serving containers. Serve with cheese and
taco sauce.
35
Zucchini Slice
383 calories
P 29g | C 36.4g | F 11.5g
250g Zucchini, grated 1. Preheat your oven to 180C. Line the base and sides of
250g Coles corn kernels a square baking dish with baking paper.
200g Don honey leg ham, diced 2. In a large mixing bowl add the zucchini, corn, ham
30g Spring onions, thinly sliced and spring onions. Stir until well combined.
6x Large eggs 3. In a large jug or bowl add the eggs, milk and flour.
250ml Coles skim milk Whisk until well combined.
135g White Wings wholemeal self 4. Pour the wet ingredients into the bowl with the
raising flour zucchini. Season with salt and pepper. Mix well until
120g Coles light ricotta fully combined.
80g Mixed salad leaves, to serve 5. Pour the mixture into the prepared baking dish.
Dollop the ricotta over the top.
6. Place in the oven and cook for 40-50 minutes, or until
middle is set.
7. Let it cool before dividing into 4 servings.
8. Serve with mixed salad leaves on the side.
36
Lunch / Main
37
Beef Burrito Bowl
409 calories
P 35.9g | C 35.9g | F 12g
500g Extra lean beef mince 1. Heat a large non-stick fry pan over medium heat. Add
40g Old El Paso burrito spice mix the beef mince, breaking up any lumps until browned.
130g Carrot, grated Add in the spice mix and carrots with a splash of
320g Coles long grain rice, water. Reduce heat to low and cook for an additional
microwave pouch 5 minutes.
40g Bega light tasty shredded 2. Return a clean pan over medium heat. Add the corn
cheese, 50% less fat kernels to the pan, tossing until charred. Be sure to
80g Shredded iceberg lettuce use a splatter lid as the corn kernels will pop. Transfer
to a bowl to fully cool.
For the Corn Salsa: 3. Once corn is cooled add the tomatoes, coriander
and lime juice. Season with salt and pepper and mix
150g Corn kernels, no added salt well to combine.
120g Cherry tomatoes, diced 4. In a separate bowl combine the greek yoghurt and
Handful of coriander, finely chopped chipotle sauce. Divide between 4 sauce containers.
Lime juice 5. Divide the beef and rice between 4 serving
containers along with the cheese, lettuce and corn
For the Chipotle Yoghurt Sauce: salsa (keep the salsa and lettuce separate).
40g La Costena chipotle sauce

100g Farmer's Union greek yoghurt
38
Beef Chow Mein
468 calories
P 39.3g | C 47.5g | F 11.4g
500g Extra lean beef mince 1. Heat a large non-stick fry pan or wok over medium
120g Brown onion, diced heat. Add in the onions and cook until softened. Add
150g Wombok (chinese white in the beef mince, breaking up any lumps until
cabbage), thinly sliced browned.
150g Carrot, shredded 2. Add in the remaining veggies and cook for a few
150g Mushrooms minutes until they begin to soften.
150g Frozen peas 3. Stir through the curry powder until all the food is
13g Clive of India curry powder coated in spice.
60g Jade Phoenix oyster sauce 4. Stir in the oyster sauce, soy sauce and chicken stock
60ml Kikkoman soy sauce, less salt with the noodles. Leave for one minute to heat
125ml Coles chicken stock, salt through the noodles and take off the heat.
reduced 5. Divide into 4 serving containers. Top with sesame
440g Wokka singapore noodles seeds.
8g Sesame seeds, to serve
39
Beef Cottage Pie
429 calories
500g Extra lean beef mince 1. Preheat your oven to 200C. Lightly spray a baking
120g Brown onion, diced dish with oil and set aside.
5g Garlic, minced 2. Bring a saucepan of water to the boil and add the
350g Coles carrots, corn & peas potatoes. Cook until potatoes are soft and mash with
the milk and butter. Season with salt, pepper and
(frozen) garlic powder (optional).
20g Coles white plain flour 3. Heat a large pan or wok over medium heat and lightly
25g Leggo's tomato paste, less spray with oil. Add the onion, cooking until just
salt softened. Add in the garlic, cooking for one minute or
500ml Beef stock, salt reduced until fragrant.
25ml Coles worcestershire sauce 4. Add in the beef mince, breaking up any lumps until
browned. Stir through the frozen vegetables, cooking
1x Bay leaf
for about 3-5 minutes until they begin to soften.
600g Carisama potatoes, diced 5. Stir through the flour and mix well, making sure beef
150ml Coles skim milk mixture is fully coated.
30g Nuttelex reduced fat 6. Add in the beef stock, tomato paste, worcestershire
40g Bega light tasty shredded sauce and bay leaf. Bring to the boil then reduce
cheese, 50% less fat heat to low and simmer for about 30 minutes, or until
200g Broccoli, steamed sauce has reduced and thickened.
7. Pour the beef mixture into the prepared baking dish
and top with mashed potato. Smooth over the top
and sprinkle with shredded cheese. Place in the oven
and cook for about 20 minutes or until the cheese is
melted.
8. Let it cool before dividing between 4 serving 40
containers. Serve with steamed broccoli.
Beef Stir Fry
448 calories
P 45.2g | C 45.2g | F 7g
For the Beef: 1. For the beef, combine the cornflour and rice wine
vinegar into a large bowl. Season with salt and
500g Rump steak, diced pepper. Add the beef into the bowl and toss until
15g Cornflour fully coated. Set aside while you prepare the sauce.
20ml Rice wine vinegar
2. To make the sauce, combine all the ingredients into a
For the Sauce: medium bowl. Whisk well to combine and set aside.
3. Heat a large non-stick fry pan or wok over medium
60ml Kikkoman soy sauce, less salt heat. Cook the beef in batches until just browned
15ml Rice wine vinegar (this will only take a few minutes). Set aside.
100ml Beef stock, salt reduced 4. Add the veggies to the pan and cook until veggies
10g Minced garlic
are softened, about 3-5 minutes. Add a splash of
10g Minced ginger
20g Hoisin sauce water to the pan if needed to help steam.
10g Sambal oelek (optional, but 5. Add the beef back to the pan along with the sauce.
recommended) Bring to the boil and then reduce heat and simmer
10g Cornflour until sauce has thickened.
6. Divide the beef mixture and rice between the 4
For the Stir Fry: serving containers and top with sesame seeds.
150g Red capsicum, roughly diced
150g Carrot, cut into half moons
150g Snow peas, roughly chopped
320g Coles jasmine rice,
microwave pouch 41
8g Sesame seeds, to serve
Beef Stroganoff
546 calories
P 59.2g | C 47.2g | F 9.9g
300g Vetta protein spiral pasta 1. Cook the pasta according to the packet. Once
450g Rump steak, thinly sliced cooked, strain and rinse pasta under cold water (this
120g Brown onion, thinly sliced is to get rid of all the starchiness so the pasta stays
400g Mushrooms nice and fresh in the fridge). Divide between 4
10g Garlic, minced serving containers.
15g Coles plain white flour 2. Meanwhile, heat a non-stick fry pan over medium
250ml Beef stock, salt reduced heat. Cook the meat in two batches until just
browned. Set aside.
50g Leggo's tomato paste, salt
3. Return the pan over heat and add the onions and
reduced
mushrooms, cooking for a few minutes or until
20g Coles dijon mustard veggies are softened. Add in the garlic, cooking for
65g Coles light sour cream one minute or until fragrant.
Handful of parsley, to serve 4. Add the flour to the onion and mushroom mixture,
stirring for one minute. Slowly add in the beef stock
until fully incorporated. Bring to a boil then reduce
heat to low and simmer for 5 minutes, or until it
begins to thicken.
5. Stir through the tomato paste, mustard and sour
cream along with the meat.
6. Bring to a simmer and cook for an additional 10
minutes.
7. Divide mixture between 4 serving containers and top
with parsley (if using).
42
Big Mac Loaded Potatoes
379 calories
P 38.5g | C 26.9g | F 14g
800g Baby carisma potatoes, diced 1. Preheat your oven to 215C. Line a tray with baking
5ml Coles extra virgin olive oil spray paper and spread the potatoes over the tray. Lightly
Paprika, to season spray with the olive oil and season with salt, pepper
500g Extra lean beef mince and paprika. Cook for 35-40 minutes until crispy and
3g Garlic powder golden.
2g Onion powder 2. In a small bowl, combine all the ingredients for the
40g Brown onion, finely diced sauce. Season with salt and pepper and mix well to
40g Coles whole dill pickles, finely
combine. Divide between 4 sauce containers.
diced
3. Heat a non-stick fry pan over medium heat. Add the
120g Shredded iceberg lettuce
60g Bega light tasty shredded beef mince, breaking up any lumps.
cheese, 50% less fat 4. Add the garlic powder, onion powder and season
with salt and pepper. Continue cooking until beef is
For the Sauce: browned and fully cooked through.
5. Divide the potatoes, mince, lettuce and cheese
65g Praise whole egg light mayo between 4 serving containers. Top the mince with
20g Heinz tomato ketchup, onion and pickles.
less sugar
20g Yellow mustard
30g Coles whole dill pickles, finely
diced
20ml Pickle juice
Sprinkle of paprika
Sprinkle of garlic powder 43
Black Pepper Chicken
319 calories
P 34.5g | C 37g | F 2.5g
For the Chicken: 1. In a medium sized mixing bowl add the soy sauce,
chinese cooking wine and cornflour. Mix well to
500g Chicken breast, thinly sliced combine and add the chicken, tossing until fully
20ml Kikkoman tamari soy sauce coated in marinade. Set aside.
20ml Pandaroo chinese cooking wine 2. Combine all ingredients for the sauce in a medium
10g Cornflour sized bowl. Season with some salt. Set aside.
3. Heat a large non-stick fry pan or wok over medium
For the Sauce:
heat and lightly spray with oil. Add the chicken and
cook until browned. Set aside.
120ml Chicken stock, salt reduced
40ml Pandaroo chinese cooking wine 4. Return the pan over the heat and lightly spray with
50ml Kikkoman tamari soy sauce oil. Add the onion and capsicums, cooking for 3-5
10g Cornflour minutes until they begin to soften.
10g Natvia sweetener 5. Return the chicken back to the pan and stir through
2 tsp Ground pepper the sauce (give the sauce a good stir before hand if
they cornflour has thickened). Reduce heat to low
For the Stir Fry: and simmer until sauce has thickened and chicken is
cooked through.
150g Red capsicum, thinly sliced 6. Divide the rice and chicken between 4 serving
150g Green capsicum, thinly sliced containers. Top with sesame seeds, if using.
120g Brown onion, thinly sliced
320g Coles basmati rice (microwave
pouch)
8g Sesame seeds, to serve 44
Bolognese Loaded Potatoes
413 calories
P 37.5g | C 36.1g | F 13.4g
500g Extra lean beef mince 1. Preheat your oven to 200C. Line a tray with baking
125g Brown onion, diced paper. In a medium bowl add the potatoes, olive oil,
10g Garlic, finely chopped garlic and herbs seasoning, salt and pepper. Mix well
100g Carrot, grated to combine. Spread the potatoes over the tray and
120g Spinach cook in the oven for 30-35 minutes until golden and
500g Leggo's bolognese with chunky crispy.
tomato, garlic and herbs sauce 2. Meanwhile, heat a large fry pan over medium heat.
25ml Worcestershire sauce Add the onion, stirring until softened (a couple of
800g Carisma potatoes, diced minutes). Stir through the garlic until fragrant.
15ml Extra virgin olive oil 3. Add the beef mince stirring, breaking up any lumps,
5g Garlic and herb seasoning until browned. Stir through the carrot, spinach, pasta
20g Shaved parmesan sauce and Worcestershire sauce.
4. Bring to the boil then reduce heat to low and simmer
for 10 minutes.
5. Divide the potatoes between 4 serving containers
and top with bolognese. Top each container with
parmesan cheese.
45
Butter Chicken
510 calories
P 36.4g | C 51.4g | F 15.8g
500g Chicken breast, diced 1. Heat a large non-stick fry pan or wok over medium
120g Brown onion, sliced heat. Add the onion and carrot, cooking until the
10g Minced garlic onions become softened and translucent.
10g Crushed ginger 2. Add in the ginger and garlic, cooking for about 30
1 tbsp Garam masala seconds or until fragrant.
1 tsp Smoked paprika 3. Add in the chicken, tomato paste and spices. Cook
1 tsp Cumin for 5-8 minutes or until the chicken is browned and
Dash of chilli powder (optional, if almost cooked through.
you like spice) 4. Stir through the cream and reduce heat to low.
150g Carrot, thinly sliced Simmer for about 10 minutes, stirring occasionally.
150g Leggo's tomato paste, no 5. Divide the rice between 4 serving containers. Divide
added salt the butter chicken between the 4 servings containers
250ml Coles light thickened cream and top with coriander, if using. Serve each
320g Coles basmati rice (microwave container with 1/4 piece of the naan bread.
pouch)
1x Simson's Pantry traditional naan
bread, cut into quarters
Handful of coriander, optional
46
Caprese Chicken Tortellini Salad
470 calories
P 47.7g | C 36.1g | F 14.8g
500g Chicken breast, diced 1. Bring a saucepan of water to the boil and cook the
Garlic powder, to season tortellini according to the packet. Rinse under cold
1 tsp Italian herbs seasoning water and place into a large mixing bowl.
360g Coles high protein chicken 2. Meanwhile, season the chicken with garlic powder,
tortellini salt, pepper and italian herbs seasoning. Mix well to
120g La Casa Del Formaggio combine.
bambini bocconcini, halved 3. Heat a non-stick fry pan over medium heat and add
120g Cherry tomatoes, halved the chicken, cooking for 8 minutes or until fully
10g Fresh basil, finely chopped cooked through. Set aside and let it cool before
15ml Coles extra virgin olive oil adding to the bowl with the tortellini.
60g Fresh rocket leaves 4. Add the bocconcini, tomatoes, fresh basil and olive
20ml Balsamic glaze oil to the mixing bowl with the chicken and tortellini.
Season with salt and pepper. Mix well to combine.
5. Divide between 4 serving containers with the rocket
leaves (keeping the rocket leaves separate to avoid
wilting).
6. Serve with balsamic glaze.
This salad is good served cold or warm. I personally enjoy

it warmed in the microwave served with the rocket on the
side.
47
Chicken Caesar Pasta Salad
483 calories
P 50.2g | C 31.9g | F 15.5g
220g Vetta protein pasta spirals 1. Cook the pasta according to the packet. Once
(dry weight) cooked, strain and rinse under cold water. Transfer to
400g Chicken breast, diced a large mixing bowl.
Garlic powder 2. Heat a non-stick fry pan over medium heat. Add the
Onion powder chicken breast. Season with garlic powder, onion
100g Primo champagne leg ham, powder, salt and pepper. Toss until chicken is fully
diced cooked through. Set aside to cool for 5 minutes then
4x Large eggs, hard boiled and transfer to the mixing bowl with the pasta.
chopped 3. Return the fry pan over the heat and add the diced
200g Iceberg lettuce, shredded ham. Toss and cook until ham is browned and crispy.
80g Beerenberg creamy parmesan Transfer to the mixing bowl.
caesar dressing 4. In the large mixing bowl add the hard boiled eggs,
40g Shaved parmesan cheese iceberg lettuce, parmesan and dressing. Toss and mix
well until all ingredients are combined.
5. Divide between 4 serving containers.
For optimal freshness, you could instead add the dressing

prior to serving. I find that the lettuce keeps fine, but if
you prefer you can keep it separated and add only prior
to serving.
48
Chicken Enchiladas
422 calories
P 45.2g | C 16.9g | F 17.6g
8x Simson's Pantry low carb mini wraps 1. Preheat your oven to 200C.
(70 calories each) 2. Heat a non-stick fry pan over medium heat. Add the
450g Chicken breast, diced chicken and cook until browned. Add in the onion
120g Red onion, thinly sliced and spices, cooking for about 5-8 minutes or until
chicken is cooked through and onion has softened.
5g Ground paprika Take off the heat.
5g Ground coriander 3. Pour 100g of the enchilada sauce into a bowl,
5g Ground cumin reserving the remaining 100g of the sauce to be used
200g Old El Paso enchilada sauce for topping the enchiladas.
100g Coles light mozzarella cheese 4. Divide the 100g of enchilada sauce between each
shredded tortilla wrap and spread over the base of the wrap.
5. Top each wrap with the chicken mixture, and roll up
160g Iceberg lettuce shredded
the wrap to enclose.
60g Cherry tomatoes, diced 6. Place each enchilada in a baking dish and top with
40g Red onion, diced remaining 100g of enchilada sauce. Sprinkle the
100g Coles light sour cream cheese over the tops of the enchiladas.
Lime, quartered 7. Place in the oven for 15-20 minutes or until the
cheese is melted and golden. Remove from the oven
and allow to cool. Place 2 enchiladas each in 4
serving containers.
8. Either using a divided container or separate
container, add the salad ingredients (lettuce, onion
and tomatoes).
9. Serve each with 25g light sour cream and a lime
wedge. 49
Chicken Fajita Pasta
454 calories
P 47.2g | C 44.7g | F 7.7g
280g Vetta protein penne pasta 1. Bring a saucepan of water to the boil. Cook the
500g Chicken breast, diced pasta according to the packet. Reserve some pasta
40g Old El Paso fajita seasoning water if needed for the sauce.
Lime juice, to season 2. Add the chicken to a medium sized mixing bowl with
120g Brown onion, thinly sliced the fajita seasoning and lime juice. Mix well to
120g Red capsicum, thinly sliced combine.
120g Green capsicum, thinly sliced 3. Meanwhile, heat a non-stick fry pan over medium
80ml Coles thickened cream heat. Add the chicken, cooking until browned. Add in
the onion and capsicums, cooking for about 5-8
minutes or until softened. Stir through the cream and
bring to the boil. Reduce heat to low and simmer for
5 minutes or until chicken is cooked through.
4. Stir through the pasta with a bit of pasta water (if
needed to loosen the sauce).
5. Divide between 4 serving containers.
50
Chicken Satay
364 calories
P 31.3g | C 42g | F 7.1g
For the Chicken: 1. Begin by marinating the chicken. In a medium bowl
add the ginger, garlic, lime rind, brown sugar
500g Chicken breast, cut into sweetener, soy sauce and turmeric. Mix well to
medium sized thin pieces combine. Add the chicken and stir until chicken is
10g Minced ginger fully coated in the marinade. Set aside.
10g Minced garlic 2. Cook the vermicelli noodles according to the packet.
Lime rind, from 1/2 lime Divide between 4 serving containers.
3g Natvia brown sugar sweetener, 3. Heat a non-stick fry pan over medium heat. Add the
or brown sugar alternative chicken, cooking for a few minutes on each side, until
20ml Kikkoman soy sauce, less salt fully cooked through.
1/2 tsp Ground turmeric 4. Divide the chicken between the 4 serving containers
and top with gado gado peanut sauce. Add the
To Assemble: cucumber and top with spring onion and chilli (if
using).
4 Bundles of Double Pheonix
vermicelli noodles
120g Cucumber, thinly sliced
200g Ayam gado gado peanut
sauce
Spring onions, thinly sliced (optional)
Red chilli, thinly sliced (optional)
51
Chicken Tortellini Soup
450 calories
P 39.2g | C 53.2g | F 8g Freezer, up to 3 months
500g Chicken breast, cut in half 1. Heat a large/deep saucepan over medium heat and
lengthways lightly spray with oil. Add the onion, carrot and celery
600g Coles chicken tortellini cooking for 5 minutes or until vegetables begin to
150g Brown onion, diced soften. Add in the garlic, stirring until fragrant.
150g Carrot, diced 2. Add in the italian herbs seasoning, stirring until the
150g Celery, diced veggies are fully coated in it.
5g Garlic, minced 3. Pour in the chicken stock and bring to the boil.
4. Once boiling, reduce heat to medium and add in the
1 tbsp Italian herbs seasoning
chicken breast. Take the chicken out after 10-15
2 litres Chicken stock, salt reduced
minutes of poaching and shred with a knife and fork.
Handful of parsley, to serve Return the chicken to the soup and add in the
tortellini.
5. Cook for 3-4 minutes or until tortellini is tender.
6. Let the soup cool slightly before dividing between 5
serving containers. Top with parsley (if using).
This recipe serves 5. Please don't be fooled by my 6

containers. The only containers I had left at this stage
couldn't fit one whole serving inside.
I also usually add parmesan cheese on top prior to

serving. This is not included in the calories or macros but
makes a great addition.
52
Creamy Dijon Chicken
429 calories
P 37.7g | C 27.9g | F 17.4g
500g Chicken breast, sliced 1. Bring a saucepan of water to the boil for the
lengthways into thin pieces potatoes. Boil until softened, then mash with milk,
Garlic powder butter, garlic powder, salt and pepper.
10g Garlic, finely diced 2. Meanwhile, heat a non-stick fry pan over medium
15g Coles plain flour heat. Add the chicken (in batches) and season with
250ml Coles chicken stock, salt garlic powder, salt and pepper. Cook, turning, for 5-8
reduced minutes or until chicken is fully cooked through. Set
35g Coles dijon mustard aside.
250ml Coles light thickened cream 3. Return the pan over the heat and add the garlic,
300g Coles frozen green mixed stirring for 1-2 minutes or until fragrant.
veggies, steamed 4. Whisk through the flour and stock. Once the flour is
700g Carisma potatoes fully incorporated, whisk in the dijon mustard and
100ml Coles skim milk cream. Bring to the boil then reduce heat to low and
Garlic powder simmer for 15-20 minutes or until sauce has
20g Flora light spread thickened.
Handful of parsley, finely chopped 5. Divide the mashed potatoes, chicken and steamed
veggies between 4 serving containers. Divide the
creamy dijon sauce over the chicken.
6. Top with parsley, if using.
53
Creamy Garlic & Mushroom Chicken
366 calories
P 37.3g | C 30.5g | F 9.6g
500g Chicken breast, cut into thin 1. Season the chicken with salt and pepper on both
medium sized pieces sides. Heat a non-stick fry pan over medium heat.
100g Brown onion, diced Cook the chicken on both sides until chicken is sealed
10g Garlic, minced and browned. Set aside (the chicken will finish
400g Mushrooms cooking in the sauce later).
15g Plain white flour 2. In the same pan, sauté the onion and mushroom until
150ml Chicken stock, salt reduced softened. Add in the garlic, stirring until fragrant.
125ml Coles light thickened cream Sprinkle the flour over the mixture and stir well until
15g Mustard flour is fully incorporated into ingredients.
80g Baby spinach 3. Stir through the stock, cream and mustard. Bring to
320 Coles long grain rice (microwave the boil.
pouch) 4. Add the chicken back into the pan and reduce heat
100g Green beans to low, simmering for 10-15 minutes or until the
120g Broccoli chicken is fully cooked through and sauce has
reduced/thickened.
5. With the last minute of cooking add in the baby
spinach and cook until wilted.
6. Steam the veggies.
7. Divide the rice and chicken between 4 serving
containers and top with steamed vegetables.
54
Creamy Pumpkin Pasta
400 calories
P 24.6g | C 56.4g | F 8g
320g Vetta protein spiral pasta 1. Preheat your oven to 200C. Line a baking tray with
500g Kent pumpkin, diced paper. Add the pumpkin to a large mixing bowl with
10ml Coles extra virgin olive oil the olive oil and season with salt and pepper. Mix to
120g Onion, roughly chopped combine and spread the pumpkin over the prepared
10g Garlic, bruised and roughly tray. Cook for about 30-35 minutes or until the
chopped pumpkin is tender and golden.
1/2 tsp Ground cinnamon 2. Meanwhile, bring a saucepan of water to the boil
1/4 tsp Ground nutmeg and cook the pasta according to the packet. Reserve
150ml Chicken stock, salt reduced some pasta water if need for the sauce.
50ml Coles light thickened cream 3. Heat a large non-stick fry pan or wok over medium
20g Perfect Italiano parmesan block heat. Add the onion and garlic, cooking for a few
grated, to serve minutes or until the onion has softened.
Handful of parsley, to serve 4. Transfer the pumpkin and onion mixture to a blender
along with the chicken stock. Blend until smooth.
5. Pour the blended mixture back into the pan over
heat. Stir through the spices and cream. Bring to a
boil and reduce heat to low, simmering for 5 minutes.
6. Stir through the cooked pasta. Add pasta water to
loosen the sauce until desired consistency is reached.
7. Divide between 4 serving containers. Top with grated
parmesan and parsley.
55
Creamy Tuscan Chicken Orzo
438 calories
P 40g | C 38.2g | F 13.7g
120g Brown onion, diced 1. Bring a saucepan of water to the boil. Cook the
10g Garlic, finely chopped Risoni (orzo) according to the packet. Reserve some
500g Chicken breast, diced pasta water if needed to loosen the sauce.
100g Sandhurst fat free sundried 2. Meanwhile, heat a large non-stick fry pan over
tomato strips medium heat. Add the onion, cooking until softened.
30g Leggo's tomato paste, no Add in the garlic, stirring until fragrant (1 minute or
added salt so).
5g Masterfoods garlic herb 3. Add in the chicken, cooking until browned.
seasoning, no added salt 4. Stir through the sundried tomatoes, tomato paste
250ml Coles chicken stock, salt and garlic herb seasoning. Mix well to combine.
reduced 5. Stir through the chicken stock and cream. Bring to
200ml Coles light thickened cream the boil then reduce heat to low. Simmer for 15
120g Baby spinach minutes or until sauce has thickened.
160g Barilla risoni (dry weight) 6. Add in the spinach, cooking until spinach has wilted.
20g Shaved parmesan cheese 7. Take off the heat and stir through the cooked risoni.
250g Broccolini, steamed Add some of the reserved pasta water if needed to
loosen the sauce.
8. Divide creamy tuscan chicken between 4 serving
containers. Top each container with 5g shaved
parmesan cheese.
9. Serve with broccolini.
56
Eggplant, Chilli & Sausage Pasta
457 calories
P 33.5g | C 54g | F 9g
4x Peppercorn extra lean beef 1. Bring a saucepan of water to the boil. Cook the
sausages, casings removed and pasta according to the packet. Reserve some pasta
roughly chopped water if needed to loosen the sauce.
120g Brown onion, diced 2. Meanwhile, heat a large non-stick fry pan over
medium heat. Add the eggplant and a splash of
10g Garlic, finely chopped water. Cook for 5-8 minutes or until the eggplant is
12g Long red chilli, diced cooked and softened. Set aside.
25g Leggo's tomato paste, no added 3. Return the pan over the heat and add the onion,
salt garlic and chilli frying off for 3 minutes or until onion
5g Masterfoods garlic and herb has softened.
seasoning, no added salt 4. Add the sausage meat and fry off until crispy and
cooked through. Add the tomato paste and garlic
400g Eggplant, diced
herb seasoning. Mix until all ingredients are coated in
150ml Chicken stock, salt reduced paste and spice.
400g Coles italian crushed tomatoes, 5. Stir through the eggplant, chicken stock and
garlic and herb tomatoes. Reduce heat to low and simmer for 5
320g Vetta protein penne pasta minutes.
20g Shaved parmesan cheese 6. Stir through the cooked pasta and reserved pasta
Parsley to serve, optional water, if needed to loosen the sauce.
7. Divide between 4 serving containers and top with
parmesan cheese and parsley.
I find the extra lean beef sausages at my local

Woolworths. 57
Honey Soy Chicken Noodles
451 calories
P 38.5g | C 66.2g | F 3.1g
250g Chang's long life noodles 1. Combine the soy sauce, rice wine vinegar, honey and
original garlic into a bowl. Whisk until combined.
500g Chicken breast, diced 2. Pour some of the sauce over the chicken until chicken
30ml Kikkoman soy sauce, salt is just coated in sauce. Set aside to marinate while
reduced you prepare the remaining ingredients.
15ml Rice wine vinegar 3. Cook the noodles according to the packet and set
75g Capilano light and smooth aside.
honey 4. Heat a large non-stick fry pan over medium heat and
10g Garlic, finely chopped cook the chicken in batches, until browned. Set
120g Brown onion, diced aside.
120g Carrot, diced 5. Return the pan over heat and add the onion, cooking
120g Red capsicum, diced for 3 minutes or until softened. Add in the capsicum,
170g Bok choy, chopped, stems carrot and bok choy stems, cooking for 5-8 minutes
and leaves separated until veggies are softened. Add in the leaves and
remaining sauce.
Optional: 6. Bring to a boil, reduce heat to low and simmer until
sauce begins to thicken (10 minutes).
Spring onion, thinly sliced, to serve 7. Stir through the noodles.
8. Divide between 4 serving containers and if using, top
with spring onions.
58
Italian White Bean Salad
400 calories
P 42.5g | C 37.1g | F 8.6g
500g Chicken breast, diced 1. Preheat your oven to 200C. Line a tray with baking
Italian herbs seasoning paper and spread the potato over the tray. Lightly
480g Annalisa white cannellini beans spray with oil and season with salt and pepper.
100g Cherry tomatoes, diced 2. Place in the oven and cook for 30-35 minutes or until
80g Sandhurst fat free sundried golden and crispy.
tomato strips 3. Meanwhile, heat a non-stick fry pan over medium
Handful of parsley, finely chopped heat. Add the chicken and italian herbs seasoning (to
800g Carisma potatoes, diced taste). Season with salt and pepper. Cook for about
100g Red onion, thinly sliced 5-8 minutes or until fully cooked through.
25ml Coles red wine vinegar 4. Divide the potatoes between 4 serving containers.
25ml Extra virgin olive oil 5. In a large mixing bowl add the chicken, cannellini
beans, cherry tomatoes, sundried tomatoes, red onion
and parsley. Drizzle the red wine vinegar and olive oil
on top and season with salt and pepper. Mix well to
combine.
6. Divide the chicken and white bean mixture between
the serving containers.
59
Japanese Beef Bowl
420 calories
P 32g | C 36.4g | F 14.4g
For the Beef: 1. First make the pickled onion. In a shallow bowl
500g Extra lean beef mince combine the rice wine vinegar and caster sweetener.
150g Green beans, trimmed and Scrunch the onions in your hand and place into the
chopped shallow bowl.Pour in water until onions are
130g Carrot, grated completely covered by liquid. Give it a good stir and
set aside while you prepare the rest.
For the Sauce: 2. Add all of the ingredients for the sauce into a bowl,
10g Minced ginger whisk until well combined and set aside.
5g Minced garlic 3. Heat a large non-stick fry pan over medium heat. Add
40ml Kikkoman soy sauce, the green beans, cooking for 2 minutes. Add the beef
salt reduced mince, breaking up any lumps, until browned. Stir
35g Jade Phoenix oyster sauce through the grated carrot and sauce.
10g Truvia brown sugar sweetener 4. Reduce heat to low and simmer for 10 minutes.
For the Pickled Onion: 5. Divide the rice and beef between 4 serving
containers.
100g Red onion, thinly sliced 6. Drain the liquid from the pickled onion and divide
50ml Rice wine vinegar between the serving containers.
5g Truvia caster sweetener 7. Divide the dressing and keep it in a separate
container.
For the Bowl:
320g Coles jasmine rice, microwave Taking inspiration from one of my favourite Hello Fresh
pouch meals turned into a lower calorie, macro friendly version.
80ml Kewpie japanese roasted If you don't like pickled onion this would be great with
sesame dressing fresh cucumber. 60
Mediterranean Pasta Salad
444 calories
P 46.8g | C 34g | F 12.4g
200g Vetta protein spiral pasta 1. Cook the pasta according to the packet. Once
500g Chicken breast, diced cooked, rinse under cold water and set aside.
100g Red onion, thinly sliced 2. Meanwhile, heat a non-stick fry pan over medium
120g Cherry tomatoes, halved heat. Add the chicken and season with salt and
120g Green capsicum, diced pepper. Cook for about 5-8 minutes or until chicken
120g Cucumber, diced is fully cooked through. Set aside and let it cool.
120g Baby spinach, chopped 3. In a large mixing bowl, add the pasta, chicken, red
65g Always Fresh kalamata olives, onion, tomatoes, capsicum, cucumber, spinach,
sliced olives, feta and dried oregano. Mix well to combine.
100g Lemnos smooth feta 4. Divide mixture into 4 separate serving containers.
3g Dried oregano 5. Divide the dressing between 4 separate sauce
120ml Praise fat free balsamic containers along with a lemon wedge.
dressing
Lemon wedges, to season (optional)
61
Mexican Fried Rice
415 calories
P 38.3g | C 34.8g | F 12.2g
400g Ben's Original mexican style 1. Heat a large non-stick fry pan over medium heat. Add
rice (microwave pouch) the onion and cook until translucent or softened.
100g Red onion, diced 2. Add in the chicken and chorizo, tossing until chicken
500g Chicken breast, diced is just cooked through and chorizo is starting to get
120g Primo chorizo, diced crispy.
120g Cherry tomatoes, quartered 3. Stir in the rice, tomatoes and spinach. Cook, stirring
60g Baby spinach, roughly chopped until the spinach is just wilted.
40g Nando's perinaise, mild 4. Take off the heat and divide amongst 4 serving
containers.
5. Drizzle 10g of Nando's perinaise over each serving.
62
Mongolian Beef
442 calories
P 48.8g | C 39.5g | F 6.8g
For the Beef: 1. In a medium bowl, add the soy sauce, chinese
cooking wine and corn flour for the beef. Mix well to
500g Rump steak, thinly sliced
20ml Kikkoman soy sauce, salt combine and add the beef, tossing to coat. Set aside
reduced to marinate while you prepare the rest of the
15ml Chinese cooking wine ingredients.
10g Corn flour 2. Whisk all of the ingredients for the sauce in a bowl.
Set aside.
For the Sauce: 3. Meanwhile, heat a non-stick fry pan over medium
100ml Kikkoman soy sauce, salt heat and cook the beef in batches until just browned.
reduced Set aside.
150ml Water 4. Return the pan over the heat and add the onion,
30g Truvia brown sugar cooking for 3 minutes or until softened.
20g Jade Phoenix oyster sauce 5. Add in the broccoli and green beans, cooking until
20g Ayam hoisin sauce they become softened and tender. Add a splash of
For the Stir Fry: water and cover the lid to steam.
6. Return the beef to the pan with the sauce. Bring to
120g Brown onion, diced the boil, reduce heat to low and simmer for 10-15
300g Broccoli, chopped minutes.
200g Green beans, trimmed and 7. In a small bowl mix the corn flour with 2 tbsp of
chopped water. Pour into the pan and cook for an additional 2
10g Corn flour
320g Coles jasmine rice, microwave minutes or until the sauce has thickened.
pouch 8. Divide the rice and beef between 4 serving
3g Sesame seeds, to top containers.
9. Top with sesame seeds, if using. 63
Mozzarella & Pesto Baked Chicken
454 calories
P 50.1g | C 28.3g | F 14.7g
500g Chicken breast, cut into thin 1. Preheat your oven to 200C. Line a tray with baking
pieces paper and set aside.
Italian herb seasoning 2. In a medium bowl add the chicken, italian herb
Garlic powder seasoning, garlic powder, onion powder, salt and
Onion powder pepper. Season with lemon juice (all to taste). Mix
Lemon juice well and set aside.
75g Coles light mozzarella cheese, 3. Heat a non-stick fry pan over medium heat. Add the
chicken, cooking on both sides until just browned.
shredded
Transfer the chicken to the lined oven tray.
75g Leggo's traditional basil pesto
4. Top the chicken with mozzarella, and place in the
100g Tomato, sliced oven for 5 minutes or until the cheese has started to
200g Vetta protein spiral pasta melt.
250g Broccoli, chopped, steamed 5. Remove from the oven and spread the pesto over the
20ml Coles extra virgin olive oil chicken and top with tomato slices. Place back in the
Basil, finely chopped oven for an additional 3-5 minutes or just until the
tomato starts to blister.
6. Cook the pasta according to the packet.
7. Divide the pasta, chicken and steamed broccoli
between 4 serving containers. Top with basil, if
desired.
Before reheating in the microwave, top the pasta with

5ml olive oil.
64
Nando's Chicken & Rice
402 calories
P 39.1g | C 42.4g | F 7.5g
500g Chicken breast, sliced 1. Place the chicken a medium sized mixing bowl with
lengthways (into thin slices) the peri peri garlic rub. Season with salt, pepper and
25g Nando's peri peri garlic rub, lemon juice. Mix well to combine.
medium 2. Heat a non-stick fry pan over medium heat. Add the
Lemon juice, to season chicken, cooking 5-8 minutes or until fully cooked
100g Red onion, diced through. Set aside.
130g Red capsicum, diced 3. Return the pan over the heat and add the onion,
200g Frozen peas capsicum and peas. Cook, stirring, for 3-5 minutes or
60g Spinach, roughly chopped until veggies have softened. Add the spinach and rice
400g Ben's Original peri peri inspired to the pan, cooking until rice is heated through and
rice, microwave pouch spinach has wilted.
250g Broccoli, steamed 4. Divide the rice mixture between 4 serving containers.
40g Nando's mild perinaise 5. Cut the chicken into bite size pieces and divide
Parsley, to serve amongst the serving containers. Top with Nando's
sauce (or you can add just before serving) and
parsley.
65
Pepperoni Pizza Chicken
385 calories
P 39.8g | C 35.4g | F 8.2g
500g chicken breast, sliced 1. Preheat your oven to 200C. Line a baking dish with
lengthways (into thin slices) baking paper.
Italian herbs seasoning 2. Place the chicken into the prepared dish and season
Garlic powder with salt and pepper. Sprinkle over some italian herbs
70g Leggo's pizza sauce, garlic seasoning and garlic powder. Place in the oven and
and herbs bake for 12 minutes.
40g Bega light tasty shredded 3. Take out of the oven and spread the pizza sauce over
cheese, 50% less fat the chicken pieces. Top with shredded cheese and
40g Primo pepperoni slices pepperoni slices.
400g Coles jasmine rice, 4. Place back into the oven for an additional 15 minutes.
microwave pouch 5. Divide the rice, broccolini and pepperoni pizza
350g Broccolini, chopped & chicken between 4 serving containers.
steamed
66
Pesto Tortellini
419 calories
P 19.2g | C 53.8g | F 13.1g
600g Coles chicken tortellini 1. Preheat your oven to 200C. Line a tray with baking
(1 whole pack) paper and spread the pumpkin over the prepared
150 Leggo's traditional basil pesto tray. Lightly spray with oil and season with salt and
400g Kent pumpkin, diced pepper. Cook for about 30-35 minutes or until
100g Sandhurst fat free sundried pumpkin is tender and golden.
tomato strips 2. Meanwhile, cook the tortellini according to the
50g Rocket packet. Once cooked, strain and add into a large
20g Shaved parmesan mixing bowl.
3. In the large mixing bowl with the tortellini, add in the
pumpkin, tomato, rocket and pesto. Stir to combine
all ingredients.
4. Divide between 5 serving containers and top each
container with 5g shaved parmesan cheese.
67
Spinach & Ricotta Pasta Bake
545 calories
P 44.5g | C 52.4g | F 14.9g
300g Vetta protein penne pasta 1. Bring a saucepan of water to the boil and cook the
250g Natures Nutrients frozen pasta according to the packet. Reserve some pasta
chopped spinach, thawed water for the ricotta mixture.
10g Garlic, finely chopped 2. Squeeze any excess liquid out of the thawed
375g Coles light smooth ricotta spinach. In a large mixing bowl, combine the spinach,
25g Coles shredded parmesan garlic, ricotta, parmesan cheese and tasty shredded
cheese cheese. Season with salt and pepper. Mix until well
50g Bega light tasty shredded combined. Add a splash of the reserved pasta water
cheese, 50% less fat into the ricotta mixture (or as needed) so it becomes
450g Leggo's napoletana pasta smooth and creamy.
sauce with chunky tomato & herbs 3. Stir the cooked pasta through the ricotta mixture.
80g Bega light tasty shredded 4. Transfer the pasta to a baking dish and top with the
cheese, 50% less fat pasta sauce. Sprinkle the remaining tasty shredded
cheese on top.
5. Bake for 25-30 minutes until the cheese is golden.
6. Let it cool completely before dividing between 4
serving containers.
68
Tandoori Chicken
431 calories
P 37.3g | C 45.1g | F 9.6g
500g Chicken tenderloins 1. Add the greek yoghurt and tandoori paste in a
100g Farmers Union plain greek medium sized bowl, season with salt and pepper. Mix
yoghurt well to combine. Add the chicken and toss until fully
80g Patak's tandoori paste coated in marinade. Set aside and let it sit for 15
320g Coles basmati rice minutes.
(microwave pouch) 2. Heat a non-stick fry pan over medium heat. Add the
150g Cucumber, thinly sliced chicken, cooking on both sides until chicken is fully
60g Red onion, thinly sliced cooked through. Make sure you use a splatter lid as
160g Black Swan skinny tzatziki the marinade will spit in the pan!
2x Simson's Pantry mini garlic and 3. Divide the chicken, rice, cucumber and onions
herb naan bread (1/2 naan per amongst the 4 serving containers. Serve each with
serving) 1/2 of a mini naan bread.
4. In a separate container add the tzatziki to serve with
the chicken (40g each serve).
69
Thai Peanut Power Bowl
411 calories
P 38.4g | C 34.8g | F 12.3g
For the Chicken: 1. Combine all of the ingredients for the chicken into a
large bowl. Season with salt and pepper. Mix well to
500g Chicken breast, diced combine. Set aside to marinate while you prepare
1 tsp Turmeric
10ml Extra virgin olive oil the other ingredients.
7g Gourmet Garden lemongrass paste 2. Combine all ingredients for the peanut sauce in a
5g Fresh garlic, finely chopped bowl. Mix well to combine and divide into 4 separate
15ml Kikkoman soy sauce, salt reduced sauce containers.
For the Bowl: 3. Divide the rice, veggies and lime wedges between 4
serving containers.
320g Sun Rice rice & quinoa, 4. Heat a non-stick fry pan over medium heat. Add the
microwave packet chicken, cooking for 8 minutes or until chicken is fully
120g Purple cabbage, thinly sliced
100g Carrot, grated cooked through. Divide between the 4 containers.
120g Cucumber, thinly sliced
Lime wedges, optional
For the Peanut Sauce:
30g Macro Mike powdered peanut

butter
50ml Kikkoman soy sauce, salt reduced
30ml Rice wine vinegar
20ml Sesame oil
15g Sambal oelek
20g Honey 70
Lime juice
Thank You!
@nourishwithcristina
Nourish With Cristina
71

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The Meal Prep

NOURISH WITH CRISTINA

Introduction 3 Beef Burrito Bowl 38

Meal prep is my secret weapon for GETTING STARTED

In the world of meal prep, accurate Universal Standards

When it comes to meal prepping, proper Freezing for Future Use

Cool down your cooked meals entirely

Organisation and Rotation By following these guidelines for food

Prioritise food safety to protect yourself

Practice good hygiene during meal

One of the joys of cooking is the ability to Grains and Flours

If fresh produce is scarce or out of season,

If a recipe calls for a specific type of

If a recipe calls for refined sugar, consider

Remember, ingredient substitution is an

Meal prep is not just about enjoying TIME SAVING TIPS

Shop savvy! Before planning out your

Shop seasonal! By using fresh fruits and

Cook in Batches Efficient Prep Workflow

Black Plastic Containers

These containers are fantastic for

I have small round plastic containers that I

MEAL PREP CARRY BAG

I cannot live without my Mealami meal

I personally love the Mealami backpack

Say goodbye to bringing five separate

You can use code 'CRISTINA10' at

For the Toppings:

60g Cadbury white chocolate

For the Toppings:

60g Biscoff spread

I usually reheat mine and top with Mingle tangy tomato

For the Toppings:

20g Crumbled walnuts

For the Topping:

60g Cadbury white chocolate

60g Cadbury cocoa powder

For the Toppings:

60g Digestive biscuit, crushed

I find these extra lean beef sausages at my local

For the Toppings:

5g Cadbury cocoa powder

40g La Costena chipotle sauce

This salad is good served cold or warm. I personally enjoy

For optimal freshness, you could instead add the dressing

This recipe serves 5. Please don't be fooled by my 6

I also usually add parmesan cheese on top prior to

I find the extra lean beef sausages at my local

Before reheating in the microwave, top the pasta with

For the Peanut Sauce:

30g Macro Mike powdered peanut

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