Eating With Chloe Lets Eat

amandah_92@outlook.
com 02 Mar 2023

amandah_92@outlook.com 02 Mar 2023
2 LET ’S EAT | EATING WITH CHLOE

LET ’S EAT | EATING WITH CHLOE 3
W E L C O M E Q U E E N ’ S & K I N G S , S AY H E L L O T O Y O U R K I T C H E N ’ S B I B L E !
INSIDE THIS EBOOK YOU WILL FIND 60 + NEVER BEFORE SEEN RECIPES . THIS EBOOK
C O N T A I N S T H E E X A C T R O T A T I O N O F M E A L S T H A T H E L P E D M Y PA R T N E R & I L O S E O V E R
15KGS TOGETHER IN 6 MONTHS!
W E H A V E A M A S S I V E L O V E F O R H E A LT H & F I T N E S S I N O U R H O M E , F O O D W A S J U S T
S O M E T H I N G W E S T R U G G L E D W I T H W H I C H G O T I N T H E W AY O F F I T N E S S G O A L S . T H E
G O A L W A S T O C R E A T E B O T H M A C R O F R I E N D LY & E X T R E M E LY D E L I C I O U S M E A L S ,
T H I S W A S T H E K E Y T O O U R D I E T S B E I N G E A S I LY S U S T A I N A B L E L O N G T E R M . I ’ M H E R E
TO H E L P S H OW YO U, WE D O N ’ T H AVE TO M I S S O UT O N D E L I C I O U S FO O D WH I LST
PURSUING PHYSIQUE GOALS!
T H E A I M O F T H I S E B O O K I S TO H E L P E L I M I N AT E EXT R A ST R E S S WH E N I T CO M E S TO
M E A L PL A N N I N G . WI T H B OT H L E T ’ S E AT & L E T ’ S G E T CO O K I N ’, YO U ’ L L H AVE Z E R O
T R O U B L E C H O O S I N G WH AT TO E AT TO WO R K O N YO U R G OA LS FO R T H E N EXT 1 2+
MONTHS! ALL MY RECIPE EBOOKS CAN BE FOUND VIA THE LINK IN MY BIO ON
I N STAG R A M .
A L L R E C I P E S S H O W N A R E B R A N D N E W & C R E A T E D B Y Y O U R S T R U LY , Y O U C A N
T WE A K A N Y TO S U I T A N Y D I E TA RY R E Q U I R E M E N TS . PL E A S E N OT E N UT R I T I O N A L
I N F O R M A T I O N W I L L D I F F E R I F Y O U S T R AY F R O M T H E I N G R E D I E N T S I ’ V E L I S T E D .
I CA N N OT WA I T TO S E E YO U A L L STA RT R E C R E AT I N G T H E S E R E C I PE S & S H A R I N G T H E M
WI T H M E , M A K E S U R E TO TAG @ E AT I N G .WI T H .C H LO E A N D @ CO O K I N .WI T H .C H LO E I N
A L L YO U R R E C R E AT I O N S S O I CA N R E - P O ST YO U !
PLEASE JUST REMEMBER TO BE RESPECTFUL & DON’ T SHARE ANY OF MY EBOOK
R E C I P E S O N L I N E . M Y E B O O K S A R E O N LY A B L E T O B E C R E A T E D D U R I N G A N Y F R E E
T I M E I H A V E , T H I S A M O U N T S T O M O N T H S O F H A R D W O R K & E X T R E M E LY L O N G H O U R S
IN THE KITCHEN.
T H A N K YO U S O M U C H FO R YO U R S U PP O RT, N OW L E T ’ S E AT !
E AT I N G WI T H C H LO E X
COVE R & PH OTO G R A PH S O F M E BY S I O B H A N M O O R E N @ S H OT. BY. S H IV

CONTENTS
07 BREAKFAST
29 LUNCH
51 DINNER
73 PROTEIN BALLS
85 SANDWICH STATION
107 MEAL PREP QUEEN
129 SOUL FOODS


BREAKFAST
8 BAKED BREKKY CROISSANT
10 BAKED EGG IN A ROLL
12 BREAKFAST BURGER
14 BREKKY POTATOES & EGGS
16 CHIPOTLE BREKKY WRAP
18 EGG SALAD BAGEL
20 LOADED HASH BROWNS
22 MONTE CRISTO FRENCH

TOAST
24 SMOKEY BREKKY BAGEL
26 SWEET & SAVOURY

PANCAKES
8 BREAKFAST
B A K E D B R E K KY C R O I S S A N T
PREP 10 MIN | COOK 20 MIN | READY 30 MIN | SERVES 1
INGREDIENTS METHOD
1 Woolworth’s Butter Croissant 1. Preheat your fan forced oven to 180 degrees, pop
3pk your croissant in for 5 minutes to crisp it up.
1 Whole Egg 2. Whilst your croissant is in the oven cook your

bacon in a nonstick fry pan on medium heat, dice
1 Egg White
this up once crispy & set this aside.
40g Primo Shortcut Bacon
3. Whisk your eggs together with your salt &
Salt & Pepper pepper. Cook these low & slow for the perfect soft
scrambled eggs, using a spatula to push the eggs
from side to side.
TOPPINGS 4. Cut your croissant ¾ of the way through. This

helps hold your fillings & makes it easier to eat
5g Zanetti Cheese Parmigiano
then cutting it completely in half.
Reggiano
5. Gently add your egg, crispy bacon bits, fresh
Fresh Parsley
parsley & finish it off by grating your parmesan
over the top.
6. Pop this back into the oven for 5 minutes to melt

your cheese. Best enjoyed fresh.
CALORIES 386 | CARBS 26G | FATS 21G | PROTEIN 23G

10 BREAKFAST
BAKED EGG IN A ROLL
INGREDIENTS METHOD
1 Coles Bakery Light 1. Preheat your fan forced oven to 180 degrees.
Sourdough Hamburger Roll
2. Cut the top off your bread roll & gently scoop
1 Whole Egg out the centre. I keep mine to make my own
breadcrumbs but you can just dispose of this.
30g Don Double Smoked Ham
Taking out the centre meant my rolls serving
10g Bega 50% Less Fat Light & size decreased from 90g to 70g, equaling
Tasty Cheese lesser calories overall. This is what I’ve given in
my nutritional breakdown to keep the calories
Salt & Pepper accurate for the meal shown.
3. First step is to line your bread bowl with the sliced

ham. This will help stop egg seeping through your
TOPPINGS
roll during the baking process.
10g Tomato
4. Crack your egg into the centre, salt & pepper on
Fresh Parsley top, finishing it off with grated cheese.
5. Bake for 20-25 minutes, remembering to put the

lid of your roll in around the halfway mark to get it
nice & crispy as well.
6. When serving, top your baked egg with your finely

diced tomato & fresh parsley. Best enjoyed fresh.

12 BREAKFAST
BREAKFAST BURGER
INGREDIENTS METHOD
1 Tip Top Gourmet Burger Bun 1. Pop your hash brown in the airfryer for 15-20
minutes at 180 degrees.
2 Coles Beef Chipolatas
2. Whilst that’s cooking you can get the rest of your
1 Birds Eye Hash Brown
ingredients ready. In a bowl whisk your egg with
1 Whole Egg salt & pepper, set aside.
1 Coles Smokey Cheese Slice 3. In a nonstick fry pan on medium heat cook your
chipolatas. Cut them in half once they’re done
15ml Heinz Ketchup Tomato cooking.
Sauce 50% Less Added Sugar
4. Clean your pan & turn it onto the lowest heat, pour
& Salt
in your beaten egg & pop a lid on so the top cooks.
Salt & Pepper Using a spatula, fold your egg in half, then half
again so it fits your burger.
5. Add your tomato sauce to your bun’s base & lid.
6. Once everything is done cooking, build your

burger. Hashbrown first, then folded egg, sausages
& cheese. Best enjoyed fresh.

14 BREAKFAST
B R E K KY P OTATO E S & E G G S
INGREDIENTS METHOD
300g Coles Carisma Potatoes 1. Dice your potatoes into cubes, microwave for 3-4
minutes to soften them. You want them firm but a
2 Whole Eggs
fork should be able to go through them.
2. In a nonstick pan on medium heat add your
20ml Heinz Ketchup Tomato two pieces of bacon & cook only for a couple of
Sauce 50% Less Added Sugar minutes as we will finish it off in the pan with the
& Salt potatoes. Once done, dice up your bacon & set it
aside for now.
15g Flora Proactive Light
3. Toss your potatoes in a bowl with your onion
5ml Cobram Extra Virgin Olive powder, garlic powder, salt & pepper.
Oil
4. In a large frying pan on low-medium heat add your
1/2tsp Onion Powder oil, butter & potatoes. Making sure to move the
potatoes around every minute to prevent burning.
1/2tsp Garlic Powder
5. Once your potatoes start to crisp, turn the heat to
Salt & Pepper
low. Add your tomato sauce & diced bacon. Mix
this through, keep heat on low whilst you cook
TOPPINGS your eggs.
Fresh Parsley 6. Whisk your eggs together with salt & pepper. Cook
these low & slow for the perfect scrambled eggs,
Salt & Pepper
using a spatula to push the eggs from side to side.
7. Plate up your potatoes, adding your soft

scrambled eggs on top & fresh parsley. Finishing
off with a crack of salt & pepper when serving. Best
enjoyed fresh.

16 BREAKFAST
C H I P OT L E B R E K KY WR A P
INGREDIENTS METHOD
40g Avocado 1. Pop your hash brown in the airfryer for 15-20
30g Tomato
2. Slice up your avocado & tomato, set aside.
10g Coles Creamy Chipotle
Topping 3. Whisk your eggs for a few minutes with your onion
powder, garlic powder, salt & pepper.
10g Bega 50% Less Fat Light &
Tasty Cheese 4. In a nonstick pan on low heat add your eggs &
begin to cook them until they scramble. Low &
2g Mingle Everything Bagel
slow is the trick to good eggs, using a spatula to
Seasoning
push them from one side to the other.
1 Large Simson’s Pantry Low
5. In the middle of your wrap add your chipotle,
Carb High Protein Wrap
avocado, tomato, hashbrown, eggs, everything
1 Bird’s Eye Hash Brown bagel seasoning & finishing with your cheese.
1 Whole Egg 6. Tuck the sides of the wrap in & fold it like a burrito.
Crisp up both sides in your nonstick pan on
1 Egg White medium heat or using a sandwich press for just
a few minutes to get a crunch to the wrap. Best
Salt & Pepper
enjoyed fresh.
Onion Powder
Garlic Powder

18 BREAKFAST
EGG SALAD BAGEL
INGREDIENTS METHOD
1 Abe’s Bagel Lower Carb 1. Place your eggs in a pot of cold water & bring this
to the boil.
2 Whole Eggs
2. Once boiling, set a timer for 10 minutes. Place your
45g Avocado
boiled eggs to the side to cool down when the
5g Coles Dijon Mustard timer is done.
5g Praise 99% Fat Free 3. In a bowl mash up your avocado with a fork.
Traditional Mayonnaise
4. Cut your bagel in half & pop it in the toaster for a
1g Spring Onion few minutes.
1/4tsp Coles Dill Seasoning 5. Add your mustard, mayonnaise, spring onion & dill
seasoning to your avocado & combine.
TOPPINGS 6. Dice up your boiled eggs & add them to this

mixture stirring again gently.
Salt & Pepper
7. Add your egg salad to your freshly toasted bagel,
top with another crack of salt & pepper when
serving. Best enjoyed fresh.

20 BREAKFAST
LOADED HASH BROWNS
INGREDIENTS METHOD
40g Avocado 1. Pop your hash browns in the airfryer for 15-20
2. Whilst they’re frying, add your bacon to a nonstick
20ml Devondale Extra Light
pan & cook until crispy.
Milk
3. Dice your cooked bacon up, keep some aside for
your topping.
Tasty Cheese
4. In a small glass bowl whisk together your eggs,
2 Bird’s Eye Hash Browns
milk, salt & pepper.
2 Egg Whites
5. Add your diced bacon to this & some fresh parsley.
1 Whole Egg
6. In a nonstick pan on the lowest heat pour your
Salt & Pepper eggs in. Grate your cheese on top & gently start
pushing from one side of the pan to the other
Parsley every 10-15 seconds. The eggs will start to cook
quickly & turn into scramble.
7. Slice up your avocado, add your hash browns to

your plate & pop this on one. Add your eggs to
the other hash brown. Top with your crispy bacon
we set aside earlier, fresh parsley. Finishing the
plate off with one last crack of salt & pepper. Best
enjoyed fresh.
CALORIES 478 | CARBS 24 G | FATS 30G | PROTEIN 28G

22 BREAKFAST
MONTE CRISTO FRENCH TOAST
INGREDIENTS METHOD
100g Coles Finest By Laurent 1. Whisk together your egg, milk & salt in a wide
White Sourdough Vienna bowl. Set aside.
50g Don Double Smoked Ham 2. Spread your mayonnaise on one side of the
sandwich, jam on the other. Place your cheese &
20g St Dalfour Raspberry Fruit
ham in the middle, close the sandwich.
Spread
3. In a nonstick fry pan on low-medium heat melt
your butter.
Milk
4. Gently dunk both sides of your sandwich into your
15g Flora Proactiv Light
egg mixture & pop this into your fry pan once your
10ml Praise 99% Fat Free butter has melted. Crisp up both sides for 5-10
Traditional Mayonnaise minutes until it begins to golden.
1 Jarlsberg Lite Cheese Slice 5. When serving dust with icing sugar. Serving
suggestion is to pop some extra raspberry jam on
1 Whole Egg the side for dunking. This will increase the total
calories for the meal if you add any sides.
Salt
TOPPINGS
2g Truvia For Baking Icing

Sweetener

24 BREAKFAST
S M O K EY B R E K KY B AG E L
INGREDIENTS METHOD
2 Coles Beef Chipolatas 1. Pop your hash brown in the airfryer for 15-20
1 Abe’s Bagel Lower Carb
2. Whilst that’s cooking you can prepare the rest of
1 Birds Eye Hash Brown
your fillings. In a nonstick fry pan on medium heat,
1 Coles Smokey Cheese Slice add your chipolatas & bacon. Cook these until both
are crispy.
3. Slice your bagel in half & toast it in your toaster for
10g Sweet Baby Ray’s Hickory & a few minutes.
Brown Sugar BBQ Sauce
4. Once cooked, slice your chipolatas in half & pop
them on the base of your bagel first.
5. Add your hashbrown, cheese slice, crispy bacon &

bbq sauce. Cut in half when serving, best enjoyed
fresh.

26 BREAKFAST
SWEET & SAVOURY PANCAKES
INGREDIENTS METHOD
100ml Water 1. Whisk together your dry pancake mix with your
water, vanilla extract & maple syrup. On a low-
70g Noshu Buttermilk Pancake
medium heat in a nonstick fry pan, cook your
Dry Mixture
pancakes one by one & set aside.
35g The British Sausage Co
2. In another nonstick fry pan cook your bacon until
Traditional Smoked Streaky
crispy, cut this into thirds for your 3 pancakes. Set
Bacon
aside for now.
20ml Queen’s Sugar Free
3. Whisk your eggs together with your salt & pepper.
Maple Syrup
Cook these low & slow in a nonstick fry pan for the
1 Whole Egg perfect soft scrambled eggs, using a spatula to
push the eggs from side to side.
1 Egg White
4. Make your pancake tacos with a little bit of
1/2tsp Vanilla Extract scrambled egg in each taco, a strip of bacon,
finishing it off with some fresh parsley on top.
Salt & Pepper
Add your topping of maple syrup when serving.
Serving suggestion is to pair this meal with some
fresh berries. This will increase the total calories for
TOPPINGS the meal if you add any sides.

Maple Syrup
Fresh Parsley


LUNCH
30 BAKED CHICKEN TAQUITOS
32 CALI CLUB CROISSANT
34 CHEESY JALAPEÑO
CRUSTED BURRITO
36 CHORIZO POTATO SALAD
38 CREAMY CHICKEN &

BACON SALAD
40 CRISPY GARLIC CHICKEN

BURGER
42 CRISPY GYOZA SALAD
44 HAM & CHEESE HOT

POCKET
46 ITALIAN PASTA SALAD
48 PESTO CHICKEN WRAP

30 LUNCH
BAKED CHICKEN TAQUITOS
INGREDIENTS METHOD
4 Mission White Corn Gluten 1. Preheat your oven to 180 degrees, line a tray with baking
Free Tortillas paper & set aside.
125g Coles Slow Cooked Pulled 2. First make your salsa by finely dicing up all the
Chicken ingredients & adding them to a small dish, squeeze 1
lime wedge into this & toss gently to combine everything.
100g Iceberg Lettuce Pop this into the fridge whilst you bake your taquitos.
30g Coles Light Mozzarella 3. Add your shredded chicken to a bowl & microwave for 60
Shredded Cheese seconds, stirring halfway.
3g Old El Paso Taco Seasoning 4. Add your shredded cheese & taco seasoning to your
Salt Reduced warm chicken, mix well with a fork.
5. Pop your corn tortillas into the microwave for 30 seconds,

make sure they are warm before rolling or they tear very
FRESH SALSA
easily.
40g Multi Colour Cherry
6. Assemble your taquitos on your lined baking tray so it’s
Tomatoes
less fiddly. Spread your chicken mixture evenly across
15g Red Onion your 4 tortillas & gently roll them up, laying them folded
side down.
1 Lime Wedge
7. Bake your taquitos for 15-20 minutes, just until golden.
Fresh Coriander
I popped the grill on for the last 5 minutes to get the
Salt & Pepper edges crispy.
8. On a plate add your shredded lettuce, sit your baked

taquitos on this with your freshly mashed avocado plus
TOPPINGS your salsa you made earlier spooned over the top.
40g Avocado 9. When serving add your fresh lime wedges to the side to
finish it off.
Fresh Lime Wedges
10. Baked taquitos on their own, no salsa/lettuce/avocado,
can be stored in an airtight container in the fridge for
upto 3 days, freezer friendly for 3 months.

32 LUNCH
CALI CLUB CROISSANT
INGREDIENTS METHOD
1 Woolworth’s Butter Croissant 1. Preheat your fan forced oven to 180 degrees, pop
3pk your croissant in for 5 minutes to crisp it up.
1 Woolworth’s Gouda Cheese 2. Whilst your croissant is in the oven cook your
Slice bacon in a nonstick fry pan on medium heat, set
this aside once it’s crispy.
50g Coles Double Smoked Leg
Ham 3. In the same pan add your ham & cheese slice on
top to melt it. Use a lid to cover the frypan to help
35g Avocado
it melt quicker.
25g D’orsogna Premium Maple
4. Cut your croissant in half, mash up your avocado
Streaky Bacon
with a little salt & pepper, spread this on to the
10g Praise 99% Fat Free bottom of your croissant.
Traditional Mayonnaise
5. To this you can now add your rocket, ham & melted
5g Rocket cheese, bacon & a drizzle of mayonnaise. Best
enjoyed fresh.
Salt & Pepper

34 LUNCH
CHEESY JALAPEÑO CRUSTED BURRITO
INGREDIENTS METHOD
1 Simon’s Pantry Large Low 1. Warm your rice in the microwave for 60 seconds.
Carb High Protein Wraps
2. In a nonstick fry pan on medium heat add your
100g Coles Slow Cooked Pulled pulled chicken & taco spice. Warm this through for
Chicken 1-2 minutes, add your rice to this mixture as well
once it’s done.
50g Old El Paso Refried Beans
3. Warm your refried beans in the microwave for 20
40g Uncle Ben’s Mexican Style
seconds as well as your wrap. Once your wrap is
Rice
warm, spread your beans into the center.
3g Old El Paso Taco Seasoning
4. Add your pulled chicken & rice filling, carefully tuck
Salt Reduced
your edges in & fold your burrito up tightly. Your
burrito will only tear if you haven’t pre warmed
your wrap for 15-20 seconds or if you’re over-filling
TOPPINGS it.
30g Perfect Italiano Mexican 5. In a clean nonstick fry pan on low- medium heat,
Style Cheese pop your burrito in the folded side down to seal &
crisp up the bottom.
10g Fehlberg’s Sliced
Jalapeños 6. Once your burrito is crispy, take it out using tongs
gently & set aside. Turn your fry pan to low heat,
add your shredded cheese in a row in the middle
of your pan with the jalapenos on top. Using your
tongs gently grab the burrito & roll it over the top
of the melted cheese to create a cheese crust.
7. This dish pairs perfectly with avocado, light sour

cream & chunky salsa on the side. This will increase
the total calories for the meal if you add any sides.
Best enjoyed fresh.

36 LUNCH
CHORIZO POTATO SALAD
INGREDIENTS METHOD
350g Coles Carisma Potatoes 1. Bring a large pot of water to the boil, making sure
to salt your water.
80g D’Orsogna 100% Natural
Chorizo 2. Leaving the skin on, cut your potatoes into cubes.
Let these boil for 10-15 minutes or until soft.
50g Brown Onion
3. In a frypan on low-medium heat add your olive oil
20ml Praise 99% Fat Free
& soften your onions.
Mayonnaise
4. Cut up your chorizo & add this to your softened
5ml Cobram Extra Virgin Olive
onions, let this cook away on low heat whilst your
Oil
potatoes finish.
5g Spring Onion
5. Keeping ¼ cup of potato water to the side, drain
Salt & Pepper your potatoes & pop them back into the same pot
you boiled them in.
6. Add your onion & chorizo mixture to the pot of

potatoes, gently fold these together for a few
minutes to help coat everything.
7. Add your mayonnaise & pepper, fold everything

through again & if it’s needed use your leftover
potato water that we kept aside. This is only
needed if you need to thin the sauce out a little
which helps coat everything.
8. Add your spring onion & another crack of pepper

when serving. This can also be made ahead of
time & stored in the fridge for 2-3 days.

38 LUNCH
CREAMY CHICKEN & BACON SALAD
INGREDIENTS METHOD
150g Raw Chicken Breast 1. Cut your potato into cubes & microwave for 2
minutes, then air fry for 10-15 minutes at 180
150g Coles Carisma Potatoes
degrees, until crispy.
80g Cos Lettuce
2. Season your chicken with onion powder, garlic
50g Primo Short Cut Bacon powder, salt & pepper. Cook in a nonstick fry pan
on medium heat until done, set aside.
20g Light Philadelphia Spread
3. Cook your bacon until crispy & dice this up for your
40g Cherry Tomato topping, set aside.
5g Garlic Paste 4. When your potatoes are done add them to a bowl
with your cream cheese & garlic paste, mix with a
Onion Powder
spoon until they are all coated well.
Garlic Powder
5. Finley chop up your lettuce & dice your tomatoes
Salt & Pepper adding these first to the plate.
6. Top your salad with your creamy garlic potatoes,

TOPPING cooked chicken, crispy bacon pieces & finish it off
with some freshly grated parmesan. Best enjoyed
5g Zanetti Parmesan Cheese
fresh.

40 LUNCH
CRISPY GARLIC CHICKEN BURGER
INGREDIENTS METHOD
1 Tip Top Gourmet Burger Bun 1. To a sandwich bag add your cornflakes, garlic
powder, onion powder, ground paprika & crush
100g Coles Raw Skinless
this up to make your crispy coating. Pour this into
Chicken Thigh
a bowl & set aside.
30g Iceberg Lettuce
2. In another bowl whisk your egg up, set aside.
25g Coles Cornflakes
3. Dunk your chicken thigh in the egg first, then into
1/2tsp Garlic Powder your crispy coating second. I do this step 2-3 times
until the chicken is fully covered in the crumb. You
1/2tsp Onion Powder can use your fingers to help push in any leftover
crumbs from the bowl.
1/4tsp Ground Paprika
4. Pop this into your airfryer for 20 minutes at 180
1 Whole Egg
degrees.
5. Whilst thats cooking mix up your garlic sauce by

GARLIC SAUCE
combining all ingredients in a small dish. Finely
15ml Praise Deli Style Creamy chop up your lettuce as well & set these to the side.
Roasted Garlic Dressing
6. Once your chicken is finished sit it on a piece of
15ml Praise 99% Fat Free paper towel, this is just in case it has some juices
Traditional Mayonnaise coming out from the cooking process & you don’t
get your burger soggy.
5g Coles Garlic Paste
7. Prepare your burger by adding sauce to both buns,
1/4tsp Ground Paprika
lettuce on the base & chicken on top. Best enjoyed
Fresh Parsley fresh.

42 LUNCH
CRISPY GYOZA SALAD
INGREDIENTS METHOD
1 x 230g Woolworths Asian 1. In a frypan on medium heat add your oil & gyoza’s,
Salad Bowl cook for a couple of minutes on each side to crisp
up. Add a splash of water once they have browned
5 x Chan’s Yum Cha At Home
& pop a lid over the top to steam them for 1-2
Japanese Pork Gyoza
minutes.
2. Mix your salad kit together with the sauce &
Oil
noodles inside, pop this on to your plate.
Water
3. Place your crispy gyoza’s on top of your salad, best
enjoyed fresh.
4. For extra flavour add a drizzle of Ayam Light Sweet

Chilli Sauce or a side dish for some Ayam Light Soy
Sauce, this will increase the calories if you choose
to add either of these products to the dish.

44 LUNCH
HAM & CHEESE HOT POCKETS
INGREDIENTS METHOD
1 Mission Wholemeal Pre Cut 1. Preheat your fan forced oven to 180 degrees, line a
Pita Pocket baking tray with paper & set aside.
50g Mutti Parmigiano 2. Pop your pita pocket into the microwave for 30
Reggiano Cheese Pasta Sauce seconds. Cut along the perforated line & use a
butter knife to gently open each half of your pita,
40g Primo Shredded Ham
making sure to not make any tears/holes.
40g Woolworths Mozzarella
3. In a small bowl combine your sauce, ham & 30g of
Shredded Cheese
your cheese.
2g Cobram Extra Virgin Olive
4. Using a fork, crimp the edges. Do this step twice to
Oil Spray
make sure they’re nice and sealed, some may still
spill out but this is okay. They’ll still turn out & cook
perfectly even if they’re not sealed well.
5. Lightly spritz your two pockets with your spray oil,

I tracked this as 2g.
6. Put these into the oven for 15 minutes. When

they’re done, add your leftover 10g of cheese to the
top of your hot pocket. Put these back in the oven
to get golden & melty for an extra 5 minutes.
7. Serving suggestion is to add a side of sauce,

calories mentioned do not include pasta sauce
shown in the dish. This will increase the calories
shown if you do choose to add any extra sauces/
sides so keep this in mind.
8. These will keep for 2-3 days in an airtight container

in the fridge, freezer friendly for 3 months. Reheat
in the air fryer for 5-10 minutes at 180 degrees.

46 LUNCH
ITALIAN PASTA SALAD
INGREDIENTS METHOD
70g Vetta High Protein Pasta 1. Cook your pasta as per packet instructions.
30g Coles Deli Semi-Dried 2. Finley dice up all your ingredients whilst your
Tomatoes With Basil pasta is boiling.
30g La Casa Del Formaggio 3. Drain your pasta & rinse with cold water.
Bambini Bocconcini
4. In a large mixing bowl, combine all of your
20g Capsicum ingredients minus the toppings. Toss everything
together gently using two forks for a few minutes
20g Coles Deli Marinated Split
to make sure it’s all well coated.
Olives
5. Pop your pasta salad into the fridge in an airtight
15g Red Onion
container for a few hours & it’s ready to eat.
15g Don Pizza Perfect
6. Fridge friendly for up to 3 days, not freezer friendly.
Pepperoni
15ml Praise Italian Salad

Dressing
TOPPINGS
5ml Moro Italian Glaze
Italian Herbs

48 LUNCH
PESTO CHICKEN WRAP
INGREDIENTS METHOD
1 Simson’s Pantry Large High 1. Turn your sandwich press on to preheat it whilst
Protein Low Carb Wrap you get everything ready.
130g Coles Slow Cooked Pulled 2. Dice up your red onion & roughly chop up your
Chicken spinach, set aside.
25g Light Philadelphia Spread 3. Microwave your chicken for 30 seconds in a

medium sized glass mixing bowl.
25g Coles Semi-Dried
Tomatoes With Basil 4. To this bowl add your diced onion, spinach,
Philadelphia, basil pesto & pepper. Stir a few times
15g Leggo’s Basil Pesto
until combined.
10g Red Onion
5. Place your filling in the centre of your wrap & fold
10g Baby Spinach your wrap up like a burrito.
Pepper 6. Place into your sandwich press for 5-10 minutes

until crispy. If you don’t own a sandwich press you
can use a nonstick fry pan on medium heat to
crisp up each side. Best enjoyed fresh.


DINNER
52 CHICKEN GYRO & CHIPS
54 CHORIZO & MOZZARELLA

BAKED GNOCCHI
56 CREAMY CHORIZO &

CHICKEN PASTA
58 GNOCCHI BOLOGNESE
60 KATSU CHICKEN & CHIPS
62 NANDO’S CHICKEN
NACHOS
64 SMASH PAT TY BURGER W/

HOUSE SAUCE
66 SNACK PACK FAKEAWAY
68 STUFFED CRUST
PEPPERONI PIZZA
70 TUSCAN CHICKEN
GNOCCHI
52 DINNER
CHICKEN GYRO & CHIPS
INGREDIENTS METHOD
1 Mission Souvlaki Bread Plain 1. Place your chips into an air fryer for 15 minutes
at 180 degrees. No air fryer? Just use the packet
100g Raw Chicken Breast
instructions to cook them in the oven instead.
80g Coles Frozen Potato
2. Prepare your salads & set aside.
Straight Cut Chips
3. Finely dice up your chicken breast, coating it in
30g Cos Lettuce
your greek seasoning.
30g Tomato
4. In a nonstick pan on medium heat, cook your
15g Cucumber chicken.
10g Red Onion 5. Warm your souvlaki bread in the microwave for 20
seconds.
5g McCormick Greek Style
Seasoning 6. Build your gyro putting your salads down first,
cooked chicken pieces, chips & finishing off with a
Salt & Pepper drizzle of tzatziki.
7. Use a small sheet of baking paper & string to hold

TOPPINGS it together if serving for others. Best enjoyed fresh.
30g Obela Tzatziki

54 DINNER
CHORIZO & MOZZARELLA

BAKED GNOCCHI
INGREDIENTS METHOD
150g Coles Kitchen Potato 1. Preheat your oven to 180 degrees, get your oven
Gnocchi dish ready to the side.
150g Leggo’s Thick & Chunky 2. Cook your gnocchi in a pot of boiling water
Passata for 5 minutes, drain this & pop it to the side.
Remembering to keep ½ a cup of your pasta water
50g Coles Slow Cooked Pulled
to help thin out your sauce later.
Chicken
3. Finely chop up your onion & chorizo.
40g D’Orsogna 100% Natural
Chorizo 4. In a nonstick fry pan on medium heat soften your
onion, use a splash of boiling water to help this
20g Brown Onion
step without the use of oil.
Salt & Pepper
5. Once your onion is translucent, add your diced
Italian Herbs chorizo & cook until crispy.
6. To the same fry pan add your shredded chicken,

TOPPINGS cooked gnocchi, passata, ½ cup of pasta water,
Italian herbs.
35g La Casa Del Formaggio
Fresh Mozzarella 7. Pop your gnocchi into your oven proof dish,
sprinkle some Italian herbs on top.
Fresh Basil
8. Rip your mozzarella ball into smaller pieces. Make
sure to squeeze out any extra liquid from the
mozzarella ball into a paper towel to prevent extra
liquid appearing in your dish after baking.
9. Bake for 5-10 minutes, just until the mozzarella

has melted. Top with your fresh basil when serving.
Best enjoyed fresh.

56 DINNER
CREAMY CHORIZO & CHICKEN PASTA
INGREDIENTS METHOD
120g Leggo’s Thick & Chunky 1. Cook your pasta as per packet instructions,
Passata making sure to keep ⅓ cup of your salted pasta
water to the side before draining.
2. Finely dice up your onion, chorizo & chicken.
70g Vetta Protein Pasta
3. Add your chorizo to a nonstick fry pan on low-
40g Brown Onion
medium heat, cook for a few minutes until crispy.
40ml Bulla Light Cooking Pop this on some paper towel to the side for now.
Cream
4. To the same pan on low-medium heat add your
40g D’Orsogna 100% Natural diced onion & cook until soft. A splash of boiling
Chorizo water helps this step without the need of any
cooking oils.
30g Baby Spinach
5. Season your chicken with onion powder, garlic
5g Coles Garlic Paste powder, salt & pepper. Add this to the same pan as
your softened onions.
Onion Powder
6. Once your chicken is done add half of your cooked
Garlic Powder
chorizo, saving the other half for the topping.
Salt & Pepper
7. Turn your fry pan’s heat down to the lowest setting.
Add in your cooked pasta, passata, cream, garlic
TOPPINGS paste, ⅓ cup pasta water & spinach. Simmer for a
few minutes until the sauce begins to thicken.
5g Zanetti Parmesan Cheese
8. Serve this dish with your freshly grated parmesan
Fresh Basil
& basil. Best enjoyed fresh.

58 DINNER
GNOCCHI BOLOGNESE
INGREDIENTS METHOD
150g Coles Kitchen Potato 1. In a nonstick fry pan on low-medium heat, add
Gnocchi (Raw Weight) your butter & diced onions. Let these soften for
a few minutes then add in your grated carrots,
150G Leggo’s Passata Rustic
mince meat & garlic paste.
Thick & Chunky
2. To this mixture you also want to add your onion
100g Coles Extra Lean Beef
powder, garlic power, salt & pepper to season
Mince Raw
everything well.
50g Carrot
3. Once your mince has almost fully browned, push
30g Brown Onion your mince mixture to the edges & add in your raw
gnocchi. Let your gnocchi crisp up on one side
10g Flora Proactiv Light by not touching it for 2-3 minutes whilst it’s on a
medium heat.
4. Add your passata & italian herbs, your ¼ cup of
1/2tsp Italian Herbs
water to thin your sauce a little & you’re done.
1/2tsp Onion Powder
5. When serving, top with your fresh basil & grated
1/2tsp Garlic Powder parmesan.
Salt & Pepper 6. Can be prepped & stored in the fridge for 3-4 days,
freezer friendly for upto 3 months.
TOPPINGS
5g Zanetti Parmigiano
Reggiano Parmesan Cheese
Fresh Basil

60 DINNER
KATSU CHICKEN & CHIPS
INGREDIENTS METHOD
200g Coles Frozen Straight Cut 1. Using a meat tenderizer flatten your chicken
Chips breast out.
100g Raw Chicken Breast 2. Press your karaage spice mix into your chicken
with the palm of your hand, flip & repeat. Do this
25g McCormick’s Air Fryer
4-5 times to help get as much spice mix into your
Japanese Style Karaage
chicken without the need of oil/eggs.
Chicken
3. Place your chicken & chips into your air fryer for 20
18g S&B Golden Japanese
minutes at 200 degrees. Flip your chicken half way.
Curry Mix
4. When your chicken & chips have 5 minutes left,
add your curry mix to a small saucepan with a
TOPPINGS
splash of boiling water. Whisk this over a low heat
5g Red Chilli until your sauce starts to come together. Keep
adding more splashes of boiling water until you
5g Spring Onion get your desired thickness, you will need to whisk
for a good few minutes to remove all clumps.
3g Sesame Seeds
5. Cut up your chicken once it’s nice & crispy. Place
this on top of your chips, don’t forget to add some
salt. Pour your sauce over the top of this.
6. Top with your dish with fresh chillies, spring onion

& sesame seeds. Best enjoyed fresh.

62 DINNER
NANDO’S CHICKEN NACHOS
INGREDIENTS METHOD
130g Raw Chicken Breast 1. First make your salsa by finely dicing up all the
ingredients listed & add them to a small dish.
40g Woolworths Macro
Squeeze your lime wedge into this & toss gently to
Organic Corn Chips
combine everything. Pop this into the fridge whilst
5g Nando’s Lemon & Herb Peri you prepare the rest of your meal.
Peri Rub
2. Dice up your chicken breast, add it to a bowl & coat
it in your lemon & herb seasoning.
TOPPINGS
3. Add your chicken to a non-stick fry pan on
25g Bega 50% Less Fat Light & medium heat & cook until it begins to golden.
Tasty Cheese
4. Add your corn chips to your dish & cheese on top,
10g Nando’s Mild Perinaise pop this under your grill for a minute to melt your
cheese or microwave for 20-30 seconds. Add your
1 Lime Wedge cooked chicken to this.
5. Add your fresh salsa & lime wedge on top when

serving, finishing off with your drizzle of perinaise.
FRESH SALSA
Best enjoyed fresh.
30g Avocado
20g Tomato
20g Red Onion
1 Lime Wedge
Fresh Coriander
Salt & Pepper

64 DINNER
SMASH PAT TY BURGER W/ HOUSE SAUCE
INGREDIENTS METHOD
1 Toscano Brioche Burger Bun 1. First mix your sauce ingredients together. Set
aside.
1 Coles Smokey Cheese Slices
2. In a bowl mix together your mince, onion powder,
120g Coles Raw Regular Beef
garlic powder, salt & pepper. Form two balls out of
Mince
this, set aside.
30g Iceberg Lettuce
3. Get your salad ingredients cut up & ready on
20g Tomato your burger bun before you start cooking as your
patties will cook in under 2 minutes.
15g Red Onion
4. Get your nonstick fry pan onto a medium-high
1/2tsp Onion Powder heat & preheat for 5 minutes.
1/2tsp Garlic Powder 5. For all of my smash patty’s, I use a burger smasher.
I bought mine online from Smash City. The base of
Salt & Pepper
a saucepan is an easy replacement for this piece of
equipment if you don’t own one.
HOUSE SAUCE 6. As soon as you put your burger patty ball in your
hot fry pan, flatten it out with your smasher & let
30g Praise 99% Fat Free it cook for 60 seconds before flipping. Do this step
Traditional Mayonnaise for both patties.
5ml French’s Classic Yellow 7. Pop your cheese on one patty whilst it’s still
Mustard cooking & place the other patty on top.
3ml Holbrooks Worcestershire 8. Assemble your burger, best enjoyed fresh.

Sauce
1/4tsp Woolworths Chipotle

Seasoning
Salt

66 DINNER
SNACK PACK FAKEAWAY
INGREDIENTS METHOD
200g Coles Frozen Straight Cut 1. Put your chips into your airfryer for 15 minutes at
Chips 180 degrees.
125g Coles Slow Cooked Pulled 2. In a nonstick fry pan add your pulled beef & crisp it
Beef up on a medium heat for 5-10 minutes whilst your
chips cook.
TOPPINGS 3. Make your garlic sauce by mixing together your

plain yoghurt, garlic paste & some dried parsley.
Add a little water to thin it out & pop it into the
Tasty Cheese
fridge until you’re ready to use it.
40g Yopro Plain Yoghurt
4. Once your chips are done add your grated cheese,
15ml Masterfoods Sweet Chilli crispy pulled beef & your sauces. Best enjoyed
Sauce fresh.
15ml Praise Fat Free Mayo
Dried Parsley

68 DINNER
STUFFED CRUST PEPPERONI PIZZA
INGREDIENTS METHOD
PIZZA DOUGH 1. Preheat your fan forced oven to 180 degrees & line
a baking tray with paper.
80g The Healthy Baker Self
Raising Flour 2. Make two large squares out of baking paper out &
get a rolling pin ready.
3. In a bowl combine your dough ingredients &
5g Italian Herbs
knead them together. Place your dough ball into
the centre of one square of baking paper & place
TOPPINGS the other sheet on top.
30g Leggos Thick & Chunky 4. Using your rolling pin, roll your dough into a thin
Passata circular shape for a few minutes between the
baking paper sheets. This allows you to not get any
20g Bega 50% Less Fat Light & dough stuck to your bench/rolling pin without the
Tasty Cheese use of extra flour.
4g Don Pizza Perfect 5. Cut your cheese sticks into thirds & place them
Pepperoni around the edge of your dough. Roll the edges
over & gently pinch the dough so it seals. Pop your
2 Bega Cheese Stringer
base into your preheated oven for 5 minutes.
Cheese Sticks
6. Once that’s done, spread your sauce over your
Fresh Basil
base, add your cheese & pepperoni. Put this back
into your oven for 15 minutes or just until the crust
has turned golden.
7. Top with some fresh basil when serving. Best

enjoyed fresh.

70 DINNER
TUSCAN CHICKEN GNOCCHI
INGREDIENTS METHOD
150g Coles Kitchen Potato 1. Finely dice your chicken breast & pop it into a
Gnocchi (Raw Weight) sandwich bag with your Tuscan seasoning. Shake
it around to coat all your chicken & pop to the side
while you prep the rest of your ingredients.
50ml Maggie Beer Natural
2. In a nonstick fry pan on low-medium heat add
Bone Chicken Broth
your butter, add your onions to this to soften them
40g Philadelphia Light for a few minutes.
Cooking Cream
3. After you’ve softened your onions, add in your
30g Always Fresh Sundried chicken. Once this is almost cooked you can then
Tomato Strips add your gnocchi & combine.
20g Baby Spinach 4. Leave this to sit on medium heat for 1-2 minutes,
this allows your gnocchi to get a nice crisp on one
20g Brown Onion side.
15g Flora Proactive Light 5. Turn your heat to low & add in your broth, light
cooking cream, garlic paste, sun dried tomatoes,
5g Masterfoods Tuscan
baby spinach. Season with salt & pepper, simmer
Seasoning
for a few minutes until your sauce thickens. Best
5g Coles Garlic Paste Salt & enjoyed fresh.
Pepper


PROTEIN BALLS
74 CARAMILK COOKIE DOUGH
76 CHOCOLATE FRUIT & NUT
78 CHUNKY BISCOFF
80 FERRERO NUTELLA
82 WHITE CHOCOLATE
RAFFAELLO
74 PROTEIN BALLS
CARAMILK COOKIE DOUGH
INGREDIENTS METHOD
120g Red Tractor Protein 1. Firstly you want to add your oats to a nutribullet or
Creamy Oats blender & blitz them into oat flour.
70ml Devondale Extra Light 2. In a glass mixing bowl add your peanut butter &
Milk microwave this for 30 seconds.
50g MyProtein White 3. Add the rest of your ingredients into this bowl. Mix
Chocolate Protein Powder together using a fork, or your hands, until it all
starts to become one giant clump. Mixture will be
50g Mayver’s Dark Roasted
a bit sticky.
Chunky Peanut Butter
4. My protein balls weighed roughly 40g each to
make 8, if you wish to keep the serving/calories the
Maple Syrup
same you can use this as a guide to weigh your
20g Cadbury Baking Dairy Milk own.
Chocolate Chips
5. Roll your protein balls between your hands & pop
20g Cadbury Caramilk Baking them onto your plate. Repeat this step for all 8
Chips protein balls.
1/2tsp Vanilla Extract 6. Pop them into the fridge for a minimum of 20
minutes & they’re ready to eat.
2g Salt
7. Store your protein balls in an airtight container in
your fridge for the week ahead, freezer friendly for
upto 3 months.
CALORIES 147 | CARBS 11G | FATS 6G | PROTEIN 10G (PER SERVE)

76 PROTEIN BALLS
CHOC FRUIT & NUT
INGREDIENTS METHOD
70ml Queen’s Sugar Free 1. Firstly you want to add your oats to a nutribullet or
Maple Syrup blender & blitz them into oat flour.
60g Red Tractor Protein 2. Add your hazelnuts to a sandwich bag & use a
Creamy Oats rolling pin to crush them up into a finer crumb for
your balls. You can use your blender for this step
50g Lucky Almond Meal
also, whichever is easiest.
50g MyProtein White
3. In a glass mixing bowl add your peanut butter &
Chocolate Protein Powder
microwave this for 30 seconds.
40g Mayver’s Dark Roasted
4. Add the rest of your ingredients into this bowl,
Chunky Peanut Butter
minus your coconut for rolling. Mix together using
20g Cadbury Baking Dairy Milk a fork, or your hands, until it all starts to become
Chocolate Chips one giant clump.
20g Oceans Spray 50% Less 5. My protein balls weighed roughly 38g each to
Sugar Dried Cranberries make 8, if you wish to keep the serving/calories the
20g Lucky Hazelnut Kernels own.
6. Roll your protein balls between your hands & toss it

into your coconut crumb. Repeat this step for all 8
TOPPINGS
protein balls.
10g Mckenzie’s Dessicated
7. Pop them into the fridge for a minimum of 20
Coconut

upto 3 months.

78 PROTEIN BALLS
C H U N KY B I S CO F F
INGREDIENTS METHOD
120g Red Tractor Protein 1. Add all 6 biscuits into a sandwich bag, crush them
Creamy Oats up using a rolling pin & put 15g of your biscuit
crumb into a bowl for rolling your protein balls in.
Milk 2. Melt your biscoff in the microwave for 30 seconds.
60g Lotus Biscoff Crunchy 3. Add all ingredients, minus the biscuit crumb set
Spread aside for rolling, into a bowl. Mix together using a
fork, or your hands, until it becomes one giant ball.
50g MyProtein White
Chocolate Protein Powder 4. My protein balls weighed roughly 40g each to
make 8, if you wish to keep the serving/calories the
4 Lotus Biscoff Caramelised
Biscuits
own.

TOPPINGS into your biscoff crumbs. Repeat this step for all 8
protein balls, your mixture will be a little sticky.
2 Lotus Biscoff Caramelised
Biscuits 6. Pop them into the fridge for a minimum of 20
minutes to firm up & they’re ready to eat.

upto 3 months.

80 PROTEIN BALLS
FERRERO NUTELLA
INGREDIENTS METHOD
60g Lucky Hazelnut Meal 1. Firstly you want to add your oats to a nutribullet or
blender & blitz them into oat flour.
Milk 2. Add your hazelnuts to a sandwich bag & using a
rolling pin crush them up to create your crumb
50g Red Tractor Protein
mixture, set this aside in a small bowl for rolling.
Creamy Oats
3. Melt your nutella in the microwave for 20-30
50g MyProtein White
seconds.
4. In a glass mixing bowl, add all your ingredients
50g Nutella Spread
minus your crushed hazelnuts. Mix together using
a fork, or your hands, until it becomes one giant
ball.
FOR ROLLING
25g Lucky Hazelnut Kernels make 8, if you wish to keep the serving/calories the
own.

into your hazelnut crumb. Repeat this step for all 8
protein balls.


upto 3 months.

82 PROTEIN BALLS
WHITE CHOCOLATE RAFFAELLO
INGREDIENTS METHOD
60g Lucky Almond Meal 1. Firstly you want to add your oats to a nutribullet or
blender & blitz them into oat flour.
Creamy Oats 2. In a glass mixing bowl add all your ingredients
minus your almonds & coconut for rolling. Mix
50g MyProtein White
this together using a fork or your hands until it all
starts to become one giant clump.
50ml Coles Light Coconut Milk
20g Capilano Honey make 8, if you wish to keep the serving/calories the
15g Mckenzie’s Desiccated own.
Coconut
4. When rolling, pop one almond into the center
8g Coles Roasted Unsalted of your ball, finish off by rolling in your coconut.
Almonds Repeat this same step for all 8 protein balls.

FOR ROLLING
15g Mckenzie’s Desiccated
Coconut
upto 3 months.


SANDWICH STATION
86 CHICKEN, BACON
& AVOCADO
88 CREAMY DELI PESTO
90 CRISPY CHICKEN PARM
92 CUBAN SUB
94 MEATBALL , PESTO
& ROCKET
96 REUBEN TOASTIE
98 SATAY BANH MI
100 SMOKEY CHIPOTLE

CHICKEN
102 STEAK & CARAMELISED

ONION
104 TURKEY CLUB ROLL

86 SANDWICH STATION
CHICKEN, BACON & AVOCADO
INGREDIENTS METHOD
1 Coles Bakery Stone Baked 1. Pop your chicken strip into the airfryer for 15
Pane Di Casa Roll minutes at 200 degrees.
75g Lilydale Breast Strip 2. Whilst that’s cooking, cook your bacon in a
Ciabatta Crumb nonstick fry pan on medium heat until crispy.
50g The British Sausage Co 3. Cut your roll in half, layer it with your avocado,
Traditional Smoked Streaky onion, lettuce, chicken, bacon & a drizzle of
Bacon mayonnaise. Finish it off with a crack of salt &
pepper.
30g Avocado
4. Can be made ahead of time & even popped in
15g Cos Lettuce
the sandwich press to warm it through again. If
10ml Praise Goodness Mayo wrapped tightly in cling wrap & popped in an
Aioli With Roasted Garlic airtight container, this is fridge friendly for upto 2
days.
5g Red Onion
Salt & Pepper

88 SANDWICH STATION
CREAMY PESTO DELI SANDWICH
INGREDIENTS METHOD
1 Coles Bakery Stone Baked 1. Cut your Turkish bread in half.

Turkish Roll
2. In a bowl combine your yoghurt, pesto & chicken
70g Coles Slow Cooked Pulled with a little salt & pepper.
Chicken
3. On your sandwich first put your rocket, drizzle of
30g Coles Deli Semi-Dried Italian glaze, creamy pesto chicken, slices of salami,
Tomatoes With Basil semi dried tomatoes & finish it off with your slice of
cheese.
15g Jarlsberg Original Cheese
Slices 4. Can be eaten fresh or toasted in a sandwich press
for 5 minutes. Best enjoyed fresh.
12g Coles Deli Danish Salami
10g Leggos Traditional Pesto
10ml Moro Italian Glaze
Rocket
Salt & Pepper

90 SANDWICH STATION
CRISPY CHICKEN PARM
INGREDIENTS METHOD
1 Coles Bakery Rustic Bread 1. Trim up your chicken breast & use a meat
Roll tenderizer to flatten it out evenly.
100g Raw Chicken Breast 2. Add your panko crumbs to a large shallow bowl
& press your chicken breast into this. Repeat this
60g Mutti Pasta Sauce Rossoro
step 5 or so times, flipping your chicken breast
Tomatoes With Parmigiano
carefully each time & pressing your crumbs in with
Reggiano
the palm of your hand to help them stick without
30g La Casa Del Formaggio needing any egg wash.
Mozzarella Ball
3. Pop your crumbed chicken breast into your airfryer
20g Table Of Plenty Panko for 25 minutes at 200 degrees.
Crumbs Italian Blend
4. Drain & slice your mozzarella ball. Place your
Fresh Basil mozzarella slices onto a paper towel & push down
gently using another paper down to remove extra
Salt & Pepper liquid.
5. Cut your roll in half, add half of your pasta sauce

to the bottom bun, a good crack of salt & pepper,
crumbed chicken breast, the rest of your pasta
sauce & sliced mozzarella.
6. Pop this under the grill for a couple of minutes to

melt your mozzarella if you wish, then finish off
with your fresh sprigs of basil.

the sandwich press to warm it through again as it
makes a great toastie. If wrapped tightly in cling
wrap & popped in an airtight container, this is
fridge friendly for upto 2 days.

92 SANDWICH STATION
CUBAN SUB
INGREDIENTS METHOD
100g Coles Bakery Super Sub 1. Cut both ends off your sub, then slice it in half. My
Roll roll weighed 100g after this step so this is what I’ve
tracked into MyFitnessPal.
1 Jarlsberg Lite Cheese Slice
2. Spread your mustard on the top bun & your
mayonnaise on the bottom. Season both sides
Pork
with salt & pepper.
25g Primo Honey Ham
3. Cut your dill pickle lengthways to make thin
15g Coles Deli Italian Style sandwich slices, I used 3 thin slices.
Salami
4. On your sandwich layer your sliced ham, pulled
15ml Praise Goodness Mayo pork & sliced salami. Add your sliced pickles &
Aioli With Roasted Garlic finish it off with your slice of cheese.
10g Coles Whole Dill Pickles 5. Pop this half of your sandwich under your grill at
180 degrees for 2-3 minutes, just until your cheese
10ml French’s Classic Yellow has melted. Pop the lid on your bun, gently push
Mustard down & put this back under the grill until your bun
lid is golden & crispy, this only takes 1-2 minutes.
Salt & Pepper
6. Can be made ahead of time & just popped into a
sandwich press to warm it through when serving.
If wrapped tightly in cling wrap & popped in an
airtight container, this is fridge friendly for upto 2
days.

94 SANDWICH STATION
MEATBALL , PESTO & ROCKET
INGREDIENTS METHOD
1 Coles Bakery Rustic Bread 1. In a nonstick fry pan on medium heat, cook your
Roll meatballs until brown.
105g Coles Grass Fed Beef 2. Turn the heat to low & add your passata. Turn your
Meatballs heat off once the sauce is warmed through.
60g Leggo’s Thick & Chunky 3. To your bread roll add a layer of pesto sauce, saucy
Passata meatballs, rocket & feta. Finish it off with a crack of
salt & pepper.
25g Leggo’s Basil Pesto
8g South Cape Crumbled Feta
5g Rocket wrapped tightly in cling wrap & popped in an
Salt & Pepper days.

96 SANDWICH STATION
REUBEN SANDWICH
INGREDIENTS METHOD
2 Slices Abbott’s Village Bakery 1. Mix all of your dressing ingredients together, set
Light Rye Bread aside.
100g Coles Deli Shaved Beef 2. Toast your bread in the toaster until golden.
Silverside
3. Squeeze out the excess liquid from your sauerkraut
60g Sandhurst Polish using some paper towel.
Sauerkraut
4. Put your dressing on both sides of your toast. Build
2 Slices Jarlsberg Lite Cheese your sandwich on one side starting with your
silverside, sauerkraut & cheese slices.
1 Coles Dill Gherkins Whole
5. Pop this under your grill for 5 minutes to melt the
cheese.
SANDWICH DRESSING
6. Top with your other piece of bread, cut in half
20g Praise 99% Fat Free & pop your gherkin on top using a mini kebab
Traditional Mayonnaise skewer which also helps hold your sandwich
together. Best enjoyed fresh.
15g Three Threes Sweet
Mustard Pickles
5ml Holbrooks Worcestershire

Sauce
Pinch Of Ground Paprika
Pinch Of Salt

98 SANDWICH STATION
SATAY BANH MI
INGREDIENTS METHOD
1 Coles Vietnamese Roll 1. First prepare your pickled carrots by thinly slicing
your carrots, I used a julienne peeler.
140g Lilydale Chicken
Tenderloins Raw 2. Combine your vinegar, sweetener & salt in a small
jar along with your carrots. Pop the lid on & shake
50g Ayam Gado Gado
it up. Let this sit for a minimum of 10 minutes
15g Kewpie Mayonnaise 50% whilst you prepare the rest of your ingredients.
Reduced Fat
3. Thinly slice your cucumber & spring onion long
10g Lebanese Cucumber ways, set aside.
5g Spring Onion 4. In a nonstick fry pan on medium heat cook your

chicken until it begins to lightly brown, add your
5g Garlic Paste garlic paste & satay sauce to this once the chicken
is pretty much done.
PICKLED CARROT
5. Cut your roll ¾ of the way through, gently pull it
30g Carrot
open to create enough space for your fillings.
25ml Obento Rice Wine
6. I used the leftover sauce in the pan in the bottom
Vinegar
of my roll before I started filling, you can do this
5g Truvia For Baking Caster also or just leave it.
Sweetener
7. Drain your pickled carrots & lightly dab them with
5g Salt a paper towel.
TOPPINGS 8. Spread your kewpie mayonnaise on one side

of your roll, satay chicken, cucumber & drained
5g Doree Fried Onions pickled carrots.
(Woolworth’s Asian Section)
9. Finish it off with your fried onions, red chilli &
Fresh Red Chilli coriander when serving.
Fresh Coriander 10. If wrapped tightly in cling wrap & popped in an

days.

100 SANDWICH STATION

SMOKEY CHIPOTLE CHICKEN
INGREDIENTS METHOD
1 Woolworths Bakery Plain 1. In a nonstick fry pan on low-medium heat add

Ciabatta Roll your chicken & fry it off for a few minutes until
it’s crispy. Mix this in a bowl with your chipotle
1 Coles Smokey Cheese Slice
mayonnaise & set aside for now.
2. Mash up your avocado with some salt & pepper,
Chicken
cut open your roll & spread your avocado on the
30g Avocado top bun.
30g Always Fresh Roasted 3. Fill your sandwich with your lettuce first, onion,
Pepper Strips roasted capsicum, chipotle chicken & cheese slice.
Pop this half of your sandwich under your grill to
15g Woolworths Chipotle melt your cheese for a minute then it’s ready to
Mayonnaise eat.
10g Cos Lettuce 4. Can be made ahead of time & even popped in
10g Red Onion
wrapped tightly in cling wrap & popped in an
Salt & Pepper airtight container, this is fridge friendly for upto 2
days.


STEAK & CARAMELISED ONION
INGREDIENTS METHOD
1 Coles Bakery Rustic Bread 1. Finely slice your onion & add it to a nonstick frypan
Roll on low heat with your sweetener & a good splash
of boiling water. Keep your heat low until onions
100g Woolworths Beef Sizzle
start to become golden, a medium-hot heat will
Steaks Raw
burn them very easily, low & slow is the trick for
50g Brown Onion 5-10 minutes.
20g Tomato 2. Once your onions are done pop them aside & in
the same nonstick fry pan on medium heat cook
20g Truvia For Baking Brown your sizzle steaks until brown. Season both steaks
Sweetener with your salt & pepper.
15g Praise Goodness Mayo Aioli 3. Cut your roll in half, add your mayonaise to the
With Roasted Garlic base, rocket, tomato, steaks, caramelised onions &
on the top half of your bun spread your mustard.
10ml French’s Classic Mustard
5g Rocket
Salt & Pepper wrapped tightly in cling wrap & popped in an
days.


TURKEY CLUB ROLL
INGREDIENTS METHOD
1 Woolworths Bakery Plain 1. In a nonstick fry pan on low-medium heat cook

Ciabatta Roll your bacon until crispy.
75g Coles Deli Shaved Roast 2. Get your salad fillings ready whilst your bacon
Turkey Breast cooks.
50g Woolworths Australian 3. Once your bacon is done in the same fry pan on
Short Cut Bacon low-medium heat, add your shaved turkey for 2-3
minutes to crisp it up. This is completely optional
40g Coles Cranberry Sauce
but makes it extra delicious.
20g Tomato
4. To your roll add your mayonnaise, salt & pepper,
10g Cos Lettuce lettuce, tomato, bacon, turkey & finish it off with
your cranberry sauce on the lid of your sandwich.
15ml Praise Goodness Mayo
Aioli With Roasted Garlic 5. Can be made ahead of time & even popped in
Salt & Pepper wrapped tightly in cling wrap & popped in an
days.


MEAL PREP QUEEN

108 APPLE CRUMBLE
BREAKFAST BARS
110 BISCOFF BREAKFAST BARS
112 CHICKEN & RICE BURRITOS
114 CHICKEN CHOW MEIN
116 HIGH PROTEIN LASAGNE
118 HIGH PROTEIN PASTA

BAKE
120 HOISIN BEEF NOODLES
122 PEANUT & BROCCOLI

NOODLES
124 ROSEMARY & MUSHROOM

PASTA
126 SUNDRIED TOMATO

& BASIL PASTA
108 MEAL PREP QUEEN

APPLE CRUMBLE BREAKFAST BARS
INGREDIENTS METHOD
OAT BAR INGREDIENTS 1. Preheat your fan forced oven to 180 degrees & line a baking dish
with baking paper.
300ml Devondale Extra Light Milk
250g Red Tractor Protein Creamy Oats 2. Dice up your apples & add them along with the rest of your
cinnamon apple ingredients to a nonstick fry pan on low heat.
100ml Queen’s Sugar Free Maple Syrup
Let this simmer for 10 minutes, just until the apples are softened.
100g MyProtein White Chocolate Drain leftover liquid after these are done.
Protein Powder
3. In a large mixing bowl combine all your oat bar ingredients & mix
50g Truvia For Baking Caster Sweetener
well. Let this sit for 5 minutes to thicken.
1 Whole Egg
4. Add half of your apples to your batter, stir & pour this into your
1tsp Cinnamon lined baking dish. Top with the rest of your apple.
1tsp Vanilla Extract

5. To make your crumble add your ingredients to a bowl, use your
1tsp Baking Powder fingers to combine it until it becomes a wet sand like texture. If
you need a little more liquid, just add a little extra maple syrup.
1/2tsp Salt
CINNAMON APPLES 6. Spread your crumble over the top & bake for 30 minutes, cut into
8 even rectangles once it’s done.
450g Granny Smith Apples
7. Optional step - lightly dust with Truvia For Baking Icing

60g Truvia For Baking Brown Sweetener
Sweetener once they’re finished baking.
8. When serving, microwave your bar for 30 seconds to warm
30ml Water
it through then for extra crunch air fry it at 200 degrees for 5
1tsp Cinnamon minutes.
CRUMBLE TOPPING
9. Serving option- Add 15g Herhsey’s Caramel Syrup & 40g Peter’s
50g Vetta Plain Protein Flour No Added Sugar Vanilla Ice Cream. This will in turn increase the
overall calories for this dish, just an extra 80 calories. I do highly

50g Red Tractor Protein Creamy Oats
recommend trying this combo, especially if you’re a lover of
20g Truvia For Baking Brown Sweetener apple crumble/sticky date pudding.
20ml Devondale Extra Light Milk

10. Store your bars in an airtight container in the fridge for 4-5 days,
20g Flora Proactiv Light freezer friendly for upto 3 months.
10ml Queen’s Sugar Free Maple Syrup

110 MEAL PREP QUEEN

BISCOFF BREAKFAST BARS
INGREDIENTS METHOD
OAT BAR INGREDIENTS 1. Preheat your fan forced oven to 180 degrees. Line a
baking dish with baking paper, set aside.
Creamy Oats 2. Crush up your biscuits, add these to a bowl along
with all of your oat bar ingredients. Mix with a fork
until combined, let this sit for a few minutes to
Milk
thicken.
3. Pop this into your oven proof lined dish, bake for
Maple Syrup
25 minutes or until golden.
100g MyProtein White
4. Make your frosting by whisking together all of the
ingredients, minus the biscuit which we will crush
65g Truvia For Baking Caster for the icing topping. I used an electric beater for
Sweetener this step to create super smooth icing.
6 Biscoff Caramelised Biscuits 5. Place your icing into a zip lock sandwich bag, seal
it & pop it into the fridge whilst your bars bake.
1 Whole Egg
6. Once your bars are done baking, let them cool
1tsp Cinnamon down before cutting them into 8 slices.
1tsp Baking Powder 7. Snip a small corner off your sandwich bag filled
with icing & begin to decorate. Finish them off
1/2tsp Salt
with the crushed biscuit on top.
BISCOFF FROSTING
8. When serving, microwave your bar for 15-30
125g Yopro Salted Caramel seconds to warm it through. Your icing will stay
intact even if you zap it for the full 30 seconds, this
100g Philadelphia Light Block is how I enjoy mine most days.
50g Biscoff Crunchy Spread 9. Store your bars in an airtight container in the
25g Truvia For Baking Icing fridge for 4-5 days. You can freeze the oat bars
Sweetener without any frosting, for upto 3 months.
1 Biscoff Caramelised Biscuit
112 MEAL PREP QUEEN

CHICKEN & RICE BURRITOS
INGREDIENTS METHOD
5 Simon’s Pantry Large Low 1. First wash your black beans under cold water in a
Carb High Protein Wraps strainer, just until the water runs clear.
250g Coles Slow Cooked Pulled 2. Tear off 5 equal sized squares of baking paper &
Chicken repeat again for 5 squares of aluminum foil.
250g Uncle Ben’s Mexican 3. In a large nonstick fry pan or skillet, add your
Style Rice pulled chicken & cook on medium heat until it
starts to get a little crispy. Add your taco spice & a
200g Perfect Italiano Mexican
splash of water to help coat all your chicken in the
Style Cheese
seasoning.
100g Coles Black Beans
4. Microwave your rice for 90 seconds & add this
30g Old El Paso Taco to your fry pan along with your black beans. Mix
Seasoning Salt Reduced everything on low heat for 1-2 minutes & you’re
done.
5. Microwave your wraps for 20 seconds which will

help them fold a lot easier.
6. Get 1 square of aluminum foil & place your sheet

of baking paper on top. Lay your wrap down, put
two large spoonfuls of your burrito filling & 40g
of cheese in the center. Wrap up your burrito in
the baking paper first & then wrap it again in the
aluminum. Repeat this step for all 5 burritos.
7. To reheat, pop your burrito straight from the fridge

into your air fryer, still wrapped in it’s foil/baking
paper combo. Air fry at 180 degrees for 20 minutes,
store your burritos in the fridge for 3-4 days &
freezer friendly for upto 3 months.
8. For extra flavour when serving, add a side of light

sour cream, fresh avocado & salsa. Just be mindful
if you do add sides, it will increase the total calories
for the meal.
114 MEAL PREP QUEEN

CHICKEN CHOW MEIN
INGREDIENTS METHOD
250g Chang’s Long Life Noodles 1. First add all your sauce ingredients to a small bowl,
whisk until combined & set aside.
400g Coles Skinless Chicken
Thighs Raw 2. In a large glass bowl pop in your dry noodles &
cover them with boiling water for 3-4 minutes.
100g Drumhead Cabbage
Rinse with cold water & separate using a fork. Your
100g Aussie Sprouts Bean Sprouts noodles will feel & appear under cooked, this is
perfect as they are a chewy texture for this dish to
100g Carrot
feel like the real deal. Set your cooked noodles to
15ml Cobram Extra Virgin Olive Oil the side.
2 Garlic Cloves 3. Using a julienne peeler grate your carrot, finely

chop up your cabbage & rinse your bean sprouts,
CHOW MEIN SAUCE
set aside.
20ml Ayam Oyster Sauce
4. Finely trim up & dice your chicken thighs into
20ml Coles Asian Pure Roasted smaller bite sized pieces.
Sesame Oil
5. In a large wok on medium heat, add your olive oil
20ml Pandaroo Chinese Cooking & chicken thighs. Remove these from the wok &
Wine (Asian Food Section)
set them aside whilst you cook your vegetables.
20ml Ceres Organics Coconut
6. Add your prepped vegetables & crushed garlic to
Aminos Seasoning (Woolworths
your still warm wok, cook for a few minutes until
Health Food Aisle)
your cabbage becomes soft & translucent .
50ml Campbell’s Reduced Salt
7. Pop your cooked chicken & noodles into your wok,
Chicken Stock
along with your chow mein sauce.
5g Coles Cornstarch
8. Toss everything for a couple of minutes to ensure
5g Truvia For Baking Caster everything is well coated.
Sweetener
9. When serving garnish with your spring onion &
TOPPINGS
fried onions.
15g Doree Fried Onions (Asian
10. Split evenly between 4 containers, this meal is
Food Section)
fridge friendly for 3-4 days & freezer friendly for
10g Spring Onion upto 3 months.
116 MEAL PREP QUEEN

HIGH PROTEIN LASAGNE
INGREDIENTS METHOD
750g Kent Pumpkin 1. Preheat your fan forced oven to 180 degrees. Have your
oven proof dish ready to the side.
600g Leggo’s Thick & Chunky
Passata 2. Cut your pumpkin into cubes, finely dice your onion &
grate your carrot.
500g Coles Extra Lean Beef Mince
Raw 3. Pop your pumpkin into the air fryer for 20 minutes at 200
degrees.
150g Brown Onion
4. In a large nonstick skillet on medium heat add your olive
100g Carrot
oil & diced onions, cook these until translucent then add
100g Latina Fresh Lasagne Sheets in your carrot.
15g Coles Garlic Paste 5. Add your meat to this, along with your Italian herbs,
salt & pepper. Once your mince has browned add your
10ml Cobram Extra Virgin Olive Oil garlic paste & passata. Simmer the sauce for a couple of
minutes to help the flavours infuse.
5g Masterfoods Italian Herbs
Seasoning 6. Once your pumpkin has finished roasting, put it into a
large bowl & mash it up using a fork. Stir this through
Salt & Pepper
your pasta & sauce mix, if your pumpkin is still a little
RICOTTA FILLING firm just microwave it for 60 seconds to allow for easier
mashing.
375g Coles Light Ricotta
7. To make your ricotta filling just put all the ingredients
200g Bulla High Protein Cottage
into a bowl & mix well.
Cheese
8. Add a layer of your meat sauce to the base of your baking
Salt & Pepper
dish & begin to layer everything whichever way your
heart desires, there is no right or wrong for lasagne just
TOPPING
always finish with cheese on top. Bake for 40 minutes or
150g Bega 50% Less Fat Light & just until the cheese turns golden.
Tasty Cheese
9. Evenly distribute between 6 air tight containers, store
100g Leggo’s Thick & Chunky in the fridge for 4-5 days & freezer friendly for upto 3
Passata months. When serving, reheat your slice of lasagne in the
microwave for 2-3 minutes & top it with some fresh basil.
Fresh Basil
118 MEAL PREP QUEEN

HIGH PROTEIN PASTA BAKE
INGREDIENTS METHOD
725g Kent Pumpkin 1. Preheat your fan forced oven to 180 degrees & get
an oven proof dish ready.
700g Leggo’s Thick & Chunky
Passata 2. In a large pot of salted boiling water, cook your
pasta as per packet instructions.
400g Coles Extra Lean Beef
Mince Raw 3. Cut your pumpkin into cubes, finely dice your
onion & grate your carrot.
375g Vetta High Protein Penne
Pasta 4. Pop your pumpkin into the air fryer for 20 minutes
at 200 degrees.
150g Brown Onion
5. In a large nonstick skillet on medium heat add
100g Carrot
your olive oil & diced onions, cook these until
50g Baby Spinach translucent then add in your carrot.
10ml Cobram Extra Virgin Olive 6. Add your meat to this, along with your spaghetti
Oil bolognese spice, onion & garlic powder. Once your
mince has browned add your garlic paste, passata
10g Coles Garlic Paste & baby spinach. Simmer this sauce for a couple of
minutes to help the flavours infuse.
1tsp Coles Garlic Powder
7. Once your pasta is done, drain it & add it to your
1tsp Coles Onion Powder
sauce mix.
1tsp Masterfoods Spaghetti
8. Once your pumpkin has finished roasting, put it
Bolognese Seasoning
into a large bowl & mash it up using a fork. Stir this
Salt & Pepper through your pasta & sauce mix.
TOPPINGS 9. Add your pasta to your oven tray, top with a layer of
ricotta & shredded cheese. Bake for 40 minutes or
375g Coles Light Ricotta just until your cheese turns golden & crispy, make
100g Bega 50% Less Fat Light sure to rotate your dish halfway.
& Tasty Cheese 10. Evenly distribute between 6 air tight containers,
Fresh Basil store in the fridge for 4-5 days & freezer friendly for
upto 3 months. When serving, reheat your pasta in
the microwave for 2-3 minutes & top it with some
fresh basil.
120 MEAL PREP QUEEN

HOISIN BEEF NOODLES
INGREDIENTS METHOD
500g Coles Extra Lean Beef 1. First add all your sauce ingredients to a small bowl,
Mince Raw whisk until combined & set aside.
250g Chang’s Long Life 2. In a large glass bowl pop in your dry noodles &
Noodles cover them with boiling water for 3-4 minutes.
Rinse with cold water & separate using a fork. Your
150g Wombok Cabbage
noodles will feel & appear under cooked, this is
150g Carrot perfect as they are a chewy texture for this dish to
feel like the real deal. Set your cooked noodles to
130g Brown Onion the side.
15ml Cobram Extra Virgin Olive 3. Using a julienne peeler grate your carrot, finely
Oil chop up your cabbage & dice your onion.
10g Coles Garlic Paste 4. In a large wok on medium heat, add your olive oil
& mince meat. Break it up using a wooden spoon
HOISIN SAUCE
& then don’t touch it for at least 5-10 minutes. You
30ml Ayam Oyster Sauce can begin to mix it once the water from the meat
evaporates, this allows a nice char to happen on
30ml Ayam Hoisin Sauce one side of your mince & adds extra flavour to the
15ml Coles Asia Rice Wine meal.
Vinegar 5. To your mince add your diced onion & garlic paste.
5g ABC Kecap Manis Sweet Cook until onion becomes translucent then add in
Soy Sauce your cabbage & carrot. Wilt these for a further 2-3
minutes.
TOPPINGS
6. Add your cooked noodles along with your hoisin
15g Masterfood’s Sesame sauce. Toss everything together on high heat for a
Seeds few minutes.
Spring Onion 7. When serving garnish with your spring onion, chilli
& sesame seeds.
Chilli
8. Split evenly between 4 containers, this meal is
fridge friendly for 3-4 days & freezer friendly for
upto 3 months.
122 MEAL PREP QUEEN

PEANUT & BROCCOLI NOODLES
INGREDIENTS METHOD
500g Chicken Breast Raw 1. Firstly in a small glass bowl whisk together your
peanut sauce ingredients, set aside.
250g Chang’s Pad Thai Style Rice
Noodles Pad Thai 2. Add your noodles to a large bowl with boiling
water, cook for 8 minutes then rinse under cold
250g Aussie Sprouts Bean Sprouts
water.
200g Carrot
3. Using a julienne peeler to grate your carrots, rinse
200g Broccoli your bean sprouts & broccoli under cold water. Set
these all aside with your drained noodles for now.
15ml Picky Picky Australian Peanut Oil
4. Dice your chicken breast into bite sized pieces, add
it to a bowl, mix your garlic & chilli paste into this.
5g Gourmet Garden Chilli Paste

5. Get your wok nice & hot on medium heat, add
10ml of peanut oil & begin to cook your chicken.
PEANUT SAUCE
Once your chicken starts to golden, take it out of
75ml Water your wok & keep to the side whilst you wilt your
vegetables.
60g Mayver’s Dark Roasted Smooth
Peanut Butter 6. Take your wok off the heat before this next step as
we add the rest of your oil to it.
60ml Ceres Organic Coconut Aminos
(Woolworths Health Aisle) 7. Add the other 10ml of your peanut oil to your wok,
stir fry your vegetables on a medium heat. Add
20g Truvia For Baking Brown Sweetener
your chicken & satay sauce to this once vegetables
15ml Coles Lemon Juice have softened, toss gently until sauce thickens a
little. Add your noodles & gently toss everything for
1g Masterfood’s Chilli Flakes another minute.
TOPPINGS 8. Evenly distribute your noodles between 5

containers, sprinkle over your toppings.
20g Coles Crushed Peanuts
9. This meal is fridge friendly for 3-4 days & freezer

Spring Onion
friendly for up to 3 months.
Chilli
Lime
124 MEAL PREP QUEEN

ROSEMARY & MUSHROOM SPAGHET TI
INGREDIENTS METHOD
375G Vetta Protein Spaghetti 1. In a large pot of salted boiling water, cook your
spaghetti as per packet instructions. Making sure
150ml Campbell’s Chicken
to keep ¼ cup of pasta water for your sauce.
Stock Salt Reduced
2. Take your sausages out of the skin, set aside.
150ml Coles Light Thickened
Cream 3. Finely dice your onions & mushrooms, set aside.
5 Coles Sage & Thyme Chicken 4. In a large nonstick skillet on medium heat add
Sausages your olive oil, diced onions & garlic paste. Cook
until translucent then add in your sausage meat,
100g Mushroom
let this cook for a minute on one side, then it’s a lot
100g Onion easier to break it up with your wooden spoon.
45g Zanetti Cheese 5. Once your sausage starts to golden add your
Parmigiano Reggiano mushrooms, continue to cook for another 1-2
minutes until your mushrooms have softened.
Oil 6. Turn your heat to low & add your chicken stock,
light cream, parmesan cheese, sprinkle of chilli
10g Coles Garlic Paste flakes, fresh rosemary, salt & pepper.
1 Stem Fresh Rosemary 7. Let this simmer on low until your sauce begins to
thicken, add your reserved pasta water to thin the
Masterfood’s Chilli Flakes
sauce out whilst it continues to thicken.
Salt & Pepper
8. Once thickened add your spaghetti & stir well.
9. Evenly distribute between 6 air tight containers,

store in the fridge for 4-5 days & freezer friendly for
up to 3 months. When serving, reheat your pasta
in the microwave for 2-3 minutes.
126 MEAL PREP QUEEN

SUNDRIED TOMATO & BASIL PASTA
INGREDIENTS METHOD
650g Kent Pumpkin 1. Preheat your fan forced oven to 180 degrees, line a
baking tray with paper & set aside.
325g Vetta High Protein Pasta
2. Dice up your pumpkin & slice your tomatoes in
half.
Chicken
3. Pop your pumpkin in the air fryer for 20 minutes at
250g Cherry Tomatoes
200 degrees & tomatoes in the oven at 180 for 30
200g Leggo’s Stir Through minutes.
Sundried Tomato & Roasted
4. When your tomatoes have 15 minutes left, boil your
Garlic
pasta as per packet instructions. Making sure to
100ml Coles Light Thickened keep ½ cup of pasta water reserved for the sauce.
Cream
5. When pasta is finished & drained add it back into
Salt & Pepper your large pot. To this add in your sauce, cream, ½
cup of pasta water, salt & pepper.
6. Microwave your pulled chicken as per packet

TOPPINGS instructions, add this to your pasta along with your
roasted pumpkin & tomatoes.
Fresh Basil
7. Gently mix this through & top with some freshly
ripped basil leaves.
8. Evenly distribute into your 5 air tight containers

& pop them into the fridge for the week. Fridge
friendly for 3-4 days & freezer friendly for up to 3
months.

SOUL FOODS
130 APPLE CRUMBLE MUFFINS
132 BAKED CHEESECAKE
134 BISCOFF FROSTED

BANANA CAKE
136 BISCOFF PROTEIN

BROWNIES
138 CARROT CAKE & CREAM

CHEESE ICING
140 CHOC CHIP OATMEAL CUPS
142 CRISPY CARAMEL BARS
144 CRISPY HONEY GLAZED

CHICKEN
146 LEMON & PASSIONFRUIT

MUFFINS
148 NUTELLA & HAZELNUT

TURNOVERS
130 SOUL FOODS

APPLE CRUMBLE MUFFINS
INGREDIENTS METHOD
150g Granny Smith Apple 1. Preheat your fan forced oven to 220 degrees, line a
muffin tin with liners. Set aside.
120g The Healthy Baker Plain Flour
2. Firstly make your crumble topping by melting the butter
in your microwave for 30 seconds. Mix with the rest of
55g Flora Proactiv Light your crumble ingredients with your fingertips until your
mixture starts to create large crumbles. Don’t over mix &
45g Truvia For Baking Brown keep it chunky for a nice topping. Set aside.
Sweetener
3. Peel & dice up your apple into bite sized cubes, set aside.
45g Truvia For Baking Caster
Sweetener 4. In a large mixing bowl, use a handheld mixer to beat
together your butter & sweeteners until creamy.
1 Whole Egg
5. Add your eggs, yoghurt & vanilla extract to this & beat on
1tsp Vanilla Extract medium speed until mixture is combined.
1tsp Cinnamon 6. Combine all of your dry ingredients into this bowl, mix
everything well until no more flour clumps can be seen.
1tsp Baking Powder
Final step is to fold in your diced apple to the mixture.
1/2tsp Salt
7. Evenly distribute your mixture between your muffin
1/4tsp Baking Soda liners, popping some crumble topping on top. Gently
press the crumble down into the batter so it doesn’t fall
off after baking.
CRUMBLE TOPPING
8. Bake your muffins for 5 minutes at the higher heat then
drop your heat down to 180 degrees. Bake for another 15
45g The Healthy Baker Plain Flour
minutes, or until a toothpick comes out clean.
40g Truvia For Baking Brown
9. Store in an airtight container for 2-3 days, fridge friendly
Sweetener
for 7 days or freezer friendly for up to 3 months.
30g Woolworths Macro Organic

Rolled Oats
1/2tsp Cinnamon

132 SOUL FOODS

BAKED CHEESECAKE
INGREDIENTS METHOD
5 Whole Eggs 1. Preheat your fan forced oven to 160 degrees, line a cake tin with
baking paper & set to the side. I used a 25 x 6.5cm springform

225g Philadelphia Light
cake tin.
125g Yopro Vanilla Yoghurt

2. Get two glass mixing bowls & seperate all of your egg whites,
keeping the yolks in a bowl to the side for now.

Sweetener
3. Using an electric mixer, beat your egg whites with 50g of your
caster sweetener until stiff peaks form, set this to the side once
40g Coles Cornflour
done.
4. In a new bowl whip your cream cheese, yoghurt & 75g caster
15ml Coles Lemon Juice sweetener until fluffy.
1tsp Vanilla Extract 5. To this bowl add your water, lemon juice & room temperature
butter. Beat again for a few minutes until everything is combined,

¼ Cup Of Water
mixture will be wet.
6. Add your 5 egg yolks & cornflour, beat again until combined.
7. Lastly, using a rubber spatula gently fold in your egg whites to
your cream cheese mix.
8. Gently pour your batter into your lined cake tin, & bake for 50
minutes.
9. Let your cheesecake cool completely before putting it in the
fridge for a few hours, this will help the cheesecake continue to
harden however it can be eaten as soon as it’s done.
10. When serving dust heavily with icing sugar & top with your
choice of fresh berries, calories will vary depending on your
choice of toppings. My calories given are for the cheesecake
alone, they don’t include the berries & icing sugar.
11. Store in an airtight container in the fridge for 3-4 days. Not
freezer friendly.

134 SOUL FOODS

BISCOFF FROSTED BANANA CAKE
INGREDIENTS METHOD
DRY INGREDIENTS 1. Preheat your fan forced oven to 180 degrees & line
an 8x8 brownie tin with baking paper.
185g Vetta Plain Protein Flour
2. In a large mixing bowl whisk together your dry
1tsp Baking Powder
ingredients, set aside.
1tsp Baking Soda
3. In another glass mixing bowl add your butter, put
2tsp Ground Cinnamon this in the microwave for 15-20 seconds just until
it’s melted.
1/2tsp Salt
4. Add your ripe bananas to this & mash them all up.
Add in the rest of your wet ingredients & mix well.
WET INGREDIENTS
5. Add your wet to your dry, mix until just combined.
225g Banana
6. Pop this into the oven for 25 minutes, or until a
80g Truvia For Baking Brown skewer comes out clean.
Sweetener
7. Once this is done let it cool before you ice it.
8. To make your frosting whisk together all
1/2tsp Vanilla Extract ingredients minus the biscuits & 5-10g of your
biscoff spread. I use an electric hand held beater
1 Whole Egg
for this step for a creamy lump free consistency.
BISCOFF FROSTING 9. Add your frosting to your biscoff cake, crumble

over your biscuits & a drizzle of biscoff spread.
100g Philadelphia Light Spread
10. Store in an airtight container in the fridge for 4-5
80g Yopro Salted Caramel days, not freezer friendly with frosting. Without
Yoghurt any frosting, your cake can be stored in an airtight
container in the freezer for up to 3 months.
20g Biscoff Smooth Spread
20g Truvia For Baking Icing

Sweetener
2 Lotus Biscoff Biscuits

136 SOUL FOODS

BISCOFF PROTEIN BROWNIES
INGREDIENTS METHOD
250g Yopro Plain Yoghurt 1. Preheat your fan forced oven to 180 degrees, line a
square brownie tin with baking paper & set aside.
190g Vetta Plain Flour
For reference the brownie tin I use is 8cms x 8cms.
2. In a large mixing bowl, sift together your flour,
Milk
sweetener, cocoa powder & baking soda. Set this
80g Truvia For Baking Caster to the side.
Sweetener
3. In a smaller glass bowl break up your chocolate.
60g Coles No Added Sugar Microwave & stir this in 20 second intervals, until
Dark Chocolate all chocolate has melted.
30g Bakers Choice Cocoa 4. In another bowl whisk together your milk &
Powder yoghurt, mix your melted chocolate into this.
1/2tsp Baking Soda 5. Combine your wet & dry mixtures until minimal
lumps are present, using a spatula spread your
thick brownie mixture into your lined brownie tin.
TOPPINGS
6. Melt your Biscoff in the microwave & drizzle this
6 x Lotus Biscoff Biscuits all over the top, save 5-10g for decorating after
it’s done baking. Break up your biscoff biscuits &
30g Lotus Biscoff Spread
gently push them into your brownie batter a little.
Smooth
7. Place this into the oven for 20-25 minutes. If you
prefer a more cake-like texture, bake them for
closer to 25 minutes.
8. Once they’re done, let them cool down for 10-15

minutes in the tin. Evenly cut your brownies into 9
big squares. Store them in an airtight container in
the pantry for 2-3 days, fridge for 4-5 days & freezer
for upto 3 months.

138 SOUL FOODS

CARROT CAKE & CREAM CHEESE ICING
INGREDIENTS METHOD
DRY INGREDIENTS 1. Preheat your fan forced oven to 180 degrees, line a
cake tin with baking paper.
185g The Healthy Baker Plain
Flour 2. In a large mixing bowl mix together your dry
ingredients. Set aside.
30g Coles Crumbled Walnuts
3. In another glass mixing bowl add your butter, put
2tsp Ground Cinnamon
this in the microwave for 15-20 seconds, until it’s
1tsp Baking Powder melted.
1tsp Baking Soda 4. Add your ripe bananas to this & mash them up.
Add in the rest of your wet ingredients & mix.
WET INGREDIENTS 5. Add your wet to your dry, fold this gently until
combined.
200g Banana
6. Pop your cake into the oven for 20-25 minutes, just
110g Carrot
until a skewer comes out clean.
80g Truvia For Baking Brown
7. Once this is done let it cool for 30 minutes before
Sweetener
you add the icing/toppings.
8. To make your icing mix your cream cheese,
1 Whole Egg yoghurt & icing sweetener. I use an electric
hand held beater for this step for a lump free
consistency.
ICING & TOPPINGS
9. Add your icing to your cake. Spread over your
200g Philadelphia Light
walnuts, lemon zest & some cinnamon.
125g Yopro Vanilla Yoghurt
55g Truvia For Baking Icing days, not freezer friendly with icing. Without any
Sweetener icing/toppings, the cake alone can be stored in
an airtight container for up to 3 months in your
20g Coles Crumbled Walnuts freezer.
Lemon Zest
Cinnamon

140 SOUL FOODS

CHOC CHIP OATMEAL CUPS
INGREDIENTS METHOD
250g Woolworths Macro 1. Preheat your fan forced oven to 180 degrees, line
Organic Rolled Oats a muffin pan with liners or spray with some extra
virgin olive oil. Set aside.
Milk 2. In a large bowl mash up your banana well.
85g Banana 3. To this mixture add in the rest of your ingredients

minus the chocolate chips. Mix well until
80g Noshu Milk Chocolate
everything is combined, gently folding in your
Baking Chips
chocolate chips at the end. Let this mixture sit for
65g Truvia For Baking Brown 5 minutes before baking.
Sweetener
4. Evenly distribute between your muffin liners filling
2 Whole Eggs them almost to the top, they don’t rise much so I
fill them to just below the rim. Bake for 20 minutes
2tsp Baking Powder or until the edges turn golden.
1tsp Vanilla Extract 5. Before moving let them rest in the hot pan for 15
minutes.
1tsp Cinnamon
1/2tsp Salt
days, freezer friendly for up to 3 months.
7. Servings suggestion, reheat for 5 minutes at 180

on your air fryer & enjoy with a spoonful of peanut
butter on top. This will increase the overall calories
if you choose to do so.

142 SOUL FOODS

CRISPY CARAMEL BARS
INGREDIENTS METHOD
200g Freedom Rice Puffs 1. Add your peanut butter, honey & maple syrup to a
large glass mixing bowl. Microwave for 30 seconds.
100g Mayvers Dark Roasted
Crunchy Peanut Butter 2. Mix this to combine your wet ingredients, then
add in your rice puffs & protein powder. Mix
well with a spoon for a few minutes until it’s all
Maple Syrup
combined.
60g Capilano Honey
3. In a lined square brownie tray pop your crispy base
50g MyProtein White in & flatten using the back of a tablespoon. Put this
Chocolate Protein Powder aside for now.
4. In another smaller glass bowl, add your chocolate

TOPPINGS & microwave for 20 second intervals until it’s
melted. Do the same method for both of your
100g Whittakers Blondie chocolate toppings.
Chocolate
5. Pour this over the top & leave to set in the fridge
20g Well Naturally No Added for 60 minutes.
Sugar White Chocolate
6. Cut your slab into 16 squares & top with a crack of
Salt salt. Store in an airtight container in the fridge for
up to 7 days, not freezer friendly.

144 SOUL FOODS

CRISPY HONEY GLAZED CHICKEN
INGREDIENTS METHOD
Crispy Chicken 1. In a bowl whisk together soy sauce & baking

powder.
2. Dice up your chicken breast & marinate in this
15ml Ayam Light Soy Sauce sauce for 15 minutes.
15g Vetta Plain Protein Flour 3. Whisk your egg in one bowl & put your flour into
another bowl, set both of these aside.
1tsp Baking Powder
4. Coat your chicken in the beaten egg, then flour.

1 Whole Egg
5. Cook for 15 minutes at 190 degrees in the air fryer.

Honey Glaze
6. When your chicken has 10 minutes left you can
15ml Ayam Light Soy Sauce get your glaze ready. Add all your honey glaze
ingredients minus the cornflour into a small
20g Capilano Honey nonstick sauce pan & bring to a simmer. Add
in 1-2g of cornflour at a time after 5 minutes of
15ml Water
simmering to help it thicken without clumping.
5g Coles Cornstarch
7. Toss your crispy chicken in your glaze, top with
Chilli Flakes sesame seeds & spring onion when serving. Best
enjoyed fresh.
Toppings
3g Sesame Seeds
Spring Onion
379 CALORIES | CARBS 35G | FATS 6G | PROTEIN 44G

146 SOUL FOODS

LET ’S EAT | EATING WITH CHLOE 1 47
LEMON & PASSIONFRUIT MUFFINS
INGREDIENTS METHOD
500G Vetta Plain Flour 1. Preheat your fan forced oven to 200 degrees & line
a muffin tray with liners, set aside.
Milk 2. Mix your dry ingredients together including your
poppy seeds & set aside.
Sweetener 3. Melt your butter for 20-30 seconds in the
microwave, add the rest of your wet ingredients to
80ml Coles 99.9% Lemon Juice
this & whisk this all together for 1-2 minutes.
4. Add your wet to your dry & mix well until
15ml Cobram Extra Virgin Olive combined, using a spatula to help scrape down
Oil the edges of the bowl.
10g Coles Poppy Seeds 5. Evenly distribute between your muffin liners &
bake for 15-20 minutes, or until a knife comes out
1tsp Baking Powder clean.
1/2tsp Baking Soda 6. For your icing mix all your ingredients together in
a large bowl with a fork. Dip your muffins into this
1 Whole Egg
to easily ice them. I also use a spoon to drizzle over
any icing that’s left in the bowl.
ICING
7. Store in an airtight container for 2-3 days, fridge for
50g Truvia For Baking Icing 3-4 days & freezer for up to 3 months.
Sweetener
10ml Boiling Water
2 Small Passionfruit

148 SOUL FOODS

NUTELLA & HAZELNUT TURNOVERS
INGREDIENTS METHOD
4 Borg’s Mini Puff Pastry 1. Preheat your fan forced oven to 200 degrees.
Sheets (Coles Freezer Section)
2. Lightly flour your bench & lay out your 4 pastry
40g Nutella Spread sheets, let them defrost for 5-10 minutes before
starting.
15g Lucky Toasted Hazelnuts
3. Gently dice up your hazelnuts. Set aside.
1 Whole Egg
4. In the middle of 1 pastry sheet add 10g of Nutella &
15ml Water
a sprinkle of nuts, dip your finger in water & lightly
wet the edge of your pastry. Fold diagonally to
ICING create a triangle shape, gently press your edges
down with a fork & repeat for your other turnovers.
Sweetener 5. To make your egg wash gently whisk together your
egg & 15ml water, brush this over your turnovers
3g Truvia For Baking Icing & sprinkle your caster sweetener. Bake for 20
Sweetener minutes & cool on a wire rack once done.
6. Lightly dust with icing sugar when serving. These

can be stored in an airtight container for 2-3 days
away from sunlight. Pop them in your air fryer or
oven for 5 mins at 180 degrees before serving to
give them a ‘just baked’ result.
7. Note: I only track half the egg as you won’t use the
whole egg in the egg wash.

@EATING.WITH.CHLOE & @COOKIN.WITH.CHLOE

Eating With Chloe Lets Eat

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Eating With Chloe Lets Eat

Uploaded by

Copyright:

Available Formats

amandah_92@outlook.

com 02 Mar 2023

2 LET ’S EAT | EATING WITH CHLOE

LET ’S EAT | EATING WITH CHLOE 3

15KGS TOGETHER IN 6 MONTHS!

PURSUING PHYSIQUE GOALS!

WI T H M E , M A K E S U R E TO TAG @ E AT I N G .WI T H .C H LO E A N D @ CO O K I N .WI T H .C H LO E I N

PLEASE JUST REMEMBER TO BE RESPECTFUL & DON’ T SHARE ANY OF MY EBOOK

COVE R & PH OTO G R A PH S O F M E BY S I O B H A N M O O R E N @ S H OT. BY. S H IV

4 LET ’S EAT | EATING WITH CHLOE

LET ’S EAT | EATING WITH CHLOE 5

107 MEAL PREP QUEEN

129 SOUL FOODS

6 LET ’S EAT | EATING WITH CHLOE

LET ’S EAT | EATING WITH CHLOE 7

8 BAKED BREKKY CROISSANT

10 BAKED EGG IN A ROLL

14 BREKKY POTATOES & EGGS

16 CHIPOTLE BREKKY WRAP

18 EGG SALAD BAGEL

20 LOADED HASH BROWNS

22 MONTE CRISTO FRENCH

24 SMOKEY BREKKY BAGEL

26 SWEET & SAVOURY

LET ’S EAT | EATING WITH CHLOE 9

PREP 10 MIN | COOK 20 MIN | READY 30 MIN | SERVES 1

1 Whole Egg 2. Whilst your croissant is in the oven cook your

TOPPINGS 4. Cut your croissant ¾ of the way through. This

6. Pop this back into the oven for 5 minutes to melt

CALORIES 386 | CARBS 26G | FATS 21G | PROTEIN 23G

LET ’S EAT | EATING WITH CHLOE 11

BAKED EGG IN A ROLL

PREP 5 MIN | COOK 25 MIN | READY 30 MIN | SERVES 1

3. First step is to line your bread bowl with the sliced

5. Bake for 20-25 minutes, remembering to put the

6. When serving, top your baked egg with your finely

CALORIES 269 | CARBS 34G | FATS 6G | PROTEIN 19G

LET ’S EAT | EATING WITH CHLOE 13

PREP 5 MIN | COOK 20 MIN | READY 25 MIN | SERVES 1

5. Add your tomato sauce to your bun’s base & lid.

6. Once everything is done cooking, build your

CALORIES 549 | CARBS 39G | FATS 31G | PROTEIN 26G

LET ’S EAT | EATING WITH CHLOE 15

PREP 10 MIN | COOK 20 MIN | READY 30 MIN | SERVES 1

7. Plate up your potatoes, adding your soft

CALORIES 485 | CARBS 34G | FATS 26G | PROTEIN 29G

LET ’S EAT | EATING WITH CHLOE 17

PREP 5 MIN | COOK 25 MIN | READY 30 MIN | SERVES 1

CALORIES 490 | CARBS 25G | FATS 28G | PROTEIN 29G

LET ’S EAT | EATING WITH CHLOE 19

EGG SALAD BAGEL

PREP 5 MIN | COOK 10 MIN | READY 15 MIN | SERVES 1

TOPPINGS 6. Dice up your boiled eggs & add them to this

CALORIES 395 | CARBS 34G | FATS 15G | PROTEIN 22G

LET ’S EAT | EATING WITH CHLOE 21

LOADED HASH BROWNS

PREP 10 MIN | COOK 20 MIN | READY 30 MIN | SERVES 1

7. Slice up your avocado, add your hash browns to

CALORIES 478 | CARBS 24 G | FATS 30G | PROTEIN 28G

LET ’S EAT | EATING WITH CHLOE 23

MONTE CRISTO FRENCH TOAST

PREP 5 MIN | COOK 10 MIN | READY 15 MIN | SERVES 1

2g Truvia For Baking Icing

CALORIES 501 | CARBS 57G | FATS 16G | PROTEIN 27G