Recipe Database

1
INDEX
Breakfast
Overnight oats P2
Overnight oats lower cals P3
Breakfast fruit and nut bars P6
Savoury breakfast muffins P6
Shakshuka eggs P7
Smoothies P8
Simple egg muffins P9
Blueberry French toast P10
Apple cinnamon baked oats P11
Greek yogurt pancakes P12
Strawberry muffins P13
Lunch and dinner

Chicken and bacon baked risoOo P14
Thai salmon and cous cous P14
Tuna pita pockets P15
Spicy Moroccan lenTl soup P16
Beef Keema P17
Beef and bacon chilli P18
Brazilian coconut chicken curry P19
Creamy white wine chicken P19
Krunchy Fake Chicken (chicken fakeaway) P20
Cajun chicken pasta P21
Peanut chicken P22
Peri Peri chicken P22
Pork Schnitzel and potato salad P33
Thai basil pork P24
Beef lo-mein P25
Chicken Biriyani P26
American Goulash P27
Mexican beef rice P28
Honey mustard chicken traybake P30
Beef curry P31
Jamaican chicken curry P32
Lebanese chicken skewers P33
2
Fajita chicken and rice P34

Steakhouse rump skewers P35
Turkey chilli P36
Turmeric rice P38
Sour cream chicken bake P39
Snacks and desserts

Protein mug cake P40
Carrot cake protein muffins P40
Protein ice cream P41
Breakfast:
Overnight oats:
1. Chocolate Peanut Butter Overnight Oats

• 1/2 cup gluten-free rolled oats.
• 1 scoop whey protein isolate (chocolate flavour)
• 1 tbsp natural peanut butter
• 1 tbsp chia seeds
• 1/2 banana, mashed.
• 1/2 cup unsweetened almond milk
• Macros: 464 calories, 40g protein, 20g fat, 31g carbs, 12g fiber, 7g sugar
2. Blueberry Almond Overnight Oats

• 1 scoop whey protein isolate (vanilla flavour)
• 1/2 cup blueberries
• 1 tbsp almond butter
• Macros: 431 calories, 40g protein, 15g fat, 34g carbs, 10g fibre, 7g sugar
3. Banana Nut Overnight Oats

3
• 1/2 banana, mashed.

• 1 tbsp chopped walnuts
4. Raspberry Coconut Overnight Oats

• 1/2 cup raspberries
• 1 tbsp unsweetened shredded coconut
• 1/2 cup unsweetened coconut milk
5. Cinnamon Apple Overnight Oats

• 1/2 apple, diced.
• 1 tbsp chopped pecans
• 1/2 tsp ground cinnamon
LOWER CALORIE OVERNIGHT OATS
Chai spice and pear flavour

40g traditional Oats
25g protein powder, vanilla flavour
4
10g Chia seeds

240ml Chai tea, brewed and cooled.
70g Pear, diced.
½ tsp Cinnamon
380 calories, 32g protein, 8g fat, 53g carbohydrates
Mocha chip flavour

40g traditional oats
25g protein powder chocolate flavour
10g chia seeds
200ml cold brew coffee
40ml almond milk
10g dark chocolate chips
P34 C45 F10
Tropical flavour
40g Oats
25g protein powder vanilla
10g chia seeds
240ml coconut milk (UHT tetra, not canned)
70g diced pineapple.
10g shredded coconut
380cal p31 c53 f8
Macha and kiwi flavour

10g chia seeds
240ml almond milk
1tsp matcha tea powder
70g diced kiwi.
Cal 390 p34 c45 f10
Chai spice and pear flavour

10g chia seeds
240ml Brewed chai tea (can use sweeteners)
70g diced pear.
5
1/2tsp cinnamon
380 Cal p32 c53 f8
Rosemary and fig flavour

10g chia seeds
240ml almond milk
30g dried figs
½ tsp finely chopped fresh rosemary (less is more, strong)
Cal 375 p33 c50 f8
Gingerbread flavour
10g chia seeds
240ml almond milk
½ tsp ground ginger
10g molasses
10g chopped walnuts.
390 Cal p33 c55 f8
Earl grey and orange

25 protein powder vanilla
10g chia seeds
240ml brewed earl grey (with sweeteners if you like)
1tsp orange zest
10g maple syrup
370 Cal, p33, c50, f8
6
Breakfast fruit and nut bars

150g chopped walnuts.
100g dried apricots, chopped.
100g pitted medjool dates, chopped.
60g dried cranberries
4tb sesame seeds
60g dark chocolate chips
150g butter
7tb honey
Few drops vanilla essence
Preheat oven to 160 degrees. Lightly spray a roughly 30x20cm tin with oil and
line with baking paper. Put the oats, nuts, dried fruits, seeds and chocolate in a
bowl and mix will. Put the butter and honey in a small pan and set over low heat
stirring gently until melted. Pour over the dried mix with the vanilla essence.
Spoon mixture into the lined baking tin and smooth over with a spoon. Bake for
25-30 mins until crisp and golden brown.
allow to cool slightly, then cut into 12 portions. Leave in the tray until
completely set, then transfer to an airtight container where they can hold for 5
days no problem.
!2 serves
Cals: 400
Pro:7g
Carb:39g
Fat24g
Savoury breakfast muffins

2tb olive oil
1 red onion, grated.
150g spinach leaves, washed and chopped.
250g wholemeal self-rising flour
1tsp bicarb soda
Good pinch of salt
2 eggs
250g light blue plain Chobani
115g low fat mozzarella cheese grated.
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2 carrots, grated.
3tb chia seeds
3tb pine nuts
Preheat oven to 180 degrees. Line a 12-hole muffin tray with paper cases.
Heat oil in a pan and cook onion over a low medium heat until caramelised. Add
the spinach and cook until wilted then remove from heat.
Sift the flour, bicarb and add the salt into another bowl. Beat the eggs and
yogurt together into another bowl and then fold into the flour. Add the cooked
onion and spinach mixture, then fold in the cheese, carrot, seeds and pine nuts.
Spoon into the muffin cups and bake for approx. 20 minutes until a toothpick
comes out clean when inserted into the middle. Leave to cool, then transfer to
an airtight container. They will stay at room temp for 2-3 days otherwise freeze
some down. Best served slightly warm
Serves 12 muffins.
Cals 193
Protein 12
Carbs 16
Fat 9
Shakshuka eggs
Serves 2
Per serving
• 248 kcal
• 17.2 carbs
• 12.8 Fat
• 16 Protein
Ingredients
• 4 large Eggs
• 1 Onion
• 1 capsicum
• 2 Crushed Garlic Cloves
• 1 Can of chopped tomatoes
• 1/2 tsp salt
• 1 tsp Cumin
• 1 tsp Paprika
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• 1 tsp Oil
• pepper to taste
Method
Dice the onions, Capsicum and set aside Heat the oil in a large frying pan, add
the onions, capsicum, and garlic until soft. Stir in the paprika, cumin, salt, and
pepper, and cook until fragrant. Pour in the chopped tomatoes, give the mixture
a stir and simmer on low heat for about 5 mins. You want the sauce to thicken
and be bubbly. using the back of a large spoon make 4 wells in the sauce and
crack an egg into each one, cover the pan with a lid and cook over low heat for
approx. 4-5 minutes (or until the eggs are done to your liking) scatter with
parsley or coriander
Smoothies:
1. Blueberry Banana Smoothie

• 1 cup frozen blueberries
• 1/2 banana
• 1 cup unsweetened almond milk
2. Chocolate Peanut Butter Smoothie

• 1 scoop whey protein isolate (chocolate flavour)
• 1 tbsp natural peanut butter
• 1/2 banana
3. Mango Turmeric Smoothie

• 1 cup frozen mango
• 1/2 tsp ground turmeric
• 1 cup unsweetened coconut milk
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4. Strawberry Almond Butter Smoothie

• 1 cup frozen strawberries
• 1 tbsp almond butter
5. Green Protein Smoothie

• 1 cup baby spinach
• 1/2 avocado
• 1/2 banana
Simple egg muffins (each batch makes 12 muffins, and macros are given for 1
muffin)
1. Spinach and Feta Egg Muffins

• 12 large eggs
• 200g fresh spinach, chopped.
• 150g feta cheese, crumbled.
• 1/2 tsp salt
• 1/4 tsp black pepper
• Macros per muffin: 103 calories, 9g protein, 7g fat, 1g carbs
2. Broccoli and Cheddar Egg Muffins

• 12 large eggs
• 200g broccoli florets, chopped.
• 150g cheddar cheese, shredded.
• 1/2 tsp salt
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3. Bacon and Mushroom Egg Muffins

• 12 large eggs
• 100g bacon, cooked and crumbled.
• 200g mushrooms, sliced.
• 1/2 tsp salt
4. Tomato and Basil Egg Muffins

• 12 large eggs
• 200g cherry tomatoes, halved.
• 20g fresh basil, chopped.
• 1/2 tsp salt
Mix all your ingredients together, and bake in a sprayed muffin tin until cooked
(approx. 10-12 mins at 180 degrees Celsius)
Blueberry French toast bake
• 9 slices wonder white sandwich sliced (Old bread is best)

• 1000ml liquid egg whites
• 100g almond milk
• 2tsp cinnamon
• 500g frozen blueberries
• 1tb vanilla essence
• Sweetener of choice
Turn your oven to 180 degrees Celsius.

Spray a good non-stick baking tray (Woolworths sell a “Mint” brand one for $9)
Roughly tear your bread into random chunks into the baking tray and weigh
your blueberries in there too.
In a separate bowl, mix your you remaining ingredients with a whisk as best you
can. You can use as much sweetener as you desire. Simply pour the egg white
mix over the bread somewhat evenly, then use either clean hands or utensil to
make sure all the bread has been soaked in the mixture.
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Bake in the oven for approx. 30 mins, or until the French toast starts to puff up
and bit and the centre is cooked. Let cool on the bench for around 15-20 mins
and it should pull away from the sides. Then you can flip into a chopping board
and cut into 6 portions.
Top with sugar free maple syrup (Steve’s sugar free brand from Woolworths is
best), Truvia brown sugar replacement, or your favourite low-calorie topping.
Per serving: Cals: 250, Pro: 23, Carb:34 Fat: 2.5
Apple Cinnamon Baked Oats (Serves 6)
Dry Ingredients:
• 200g rolled oats.

• 70g vanilla protein powder
• 1.5 tsp baking powder
• 2 tsp cinnamon
• 1/4 tsp salt
• 45g brown sugar
Wet Ingredients:
• 220g apple puree (unsweetened)

• 2 large eggs
• 250ml almond milk or milk of choice
• 1 tsp vanilla extract
Apple Filling:
• 3 apples, peeled and chopped into small chunks.

• 10g brown sugar substitute
• 1 tsp cinnamon
• 1 tbsp lemon juice
Method:
1. Preheat the oven to 170°C (fan-forced).

2. Peel and chop 3 medium apples, about 250g in total weight. Add the
apples to a large pan over medium heat and add 10g brown sugar
substitute (or normal brown sugar, but note that macros will change), 1
12
tsp cinnamon, and 1 tbsp lemon juice. Mix well, turn the heat to low and
cook the apples for approximately 5 minutes or until they soften. Set
aside to cool down.
3. In a large bowl, mix all the dry ingredients together and set aside.
4. In another bowl, mix all the wet ingredients. Now add the wet ingredients
to the dry until combined.
5. Fold in the cooked apples.
6. Spray a baking pan with non-stick spray and line the bottom with baking
paper. Spread the oat mixture out evenly and bake in the oven for
approximately 25 minutes.
7. Let the baked oats cool in the pan before taking them out to cool on a
wire rack. Cut into 6 squares.
8. Serve warm with dairy-free yoghurt if desired.
Macros per serving (1/6 of the recipe):
• Protein: 16g
• Carbohydrates: 50g
• Fat: 6g
• Calories: 320
Greek yogurt pancakes
ingredients
• 50g Wholewheat Flour

• 1 tbsp granulated Sweetener or your preference
• 1/2 tsp baking soda
• 1/4tsp baking powder
• dash of cinnamon
• 2 Large Eggs
• 100g Fat-Free Greek Yoghurt
Method
Whisk the wholewheat flour, sweetener, baking soda, baking powder, and
cinnamon in a bowl until
combined. Then add the eggs and the Greek yogurt, whisk again until the batter
is smooth.
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Heat a non-stick frying pan over medium heat, spray some non-stick spray and
add 2-3 tbsp of
the pancake batter to the pan. Cook for approx. 1-2 mins until lightly browned,
flip and cook for a
further 30 secs. Repeat with the rest of the batter.
Serve the pancakes with your choice of fruits or toppings.
You can make a big batch and store in a Ziplock bag in the fridge, or layer the
pancakes between baking parchment, wrap in cling film and freeze for up to 2
months.
Total macros for the entire recipe (1 serving):
• Protein: 29.2g
• Carbohydrates: 44.2g
• Fat: 11g
• Calories: 391
Strawberry Muffins
12 medjool dates
2tsp baking powder.
250g low fat coOage cheese
180g rolled oats.
3 eggs
2tsp vanilla paste/extract
250g fresh strawberries
Cut up your dates a liOle bit and mix with 2tb of boiling water, microwave for
1.5mins sTrring a few Tmes. Put all the other ingredients including the dates but
not the strawberries into a blender, and process unTl just combined. Add 200g
of the strawberries and pulse to leave some chunks through the mix.
Divide into 12 muffins, slice the rest of the strawberries and sprinkle over the
top. Bake for around 30 mins at 180 degrees, let rest for 5 mins before taking
out of the moulds
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Lunch/Dinner
Chicken and bacon baked risotto
1tbsp olive oil

6 slices short cut bacon
600g diced chicken breast.
1 red onion, small diced
1 capsicum, sliced.
200g arborio rice
750ml chicken stock
100g cherry tomatoes
Heat the oven to 180 degrees.

Place a large ovenproof pan on the hot plate on medium high heat and add the
olive oil, bacon, chicken, onion and capsicum.
Cook for several minutes until the chicken starts to brown. Add the rice, stir,
and continue to cook for a further minute or so.
add the stock and tomatoes to the pan, cover and place in the oven for 30mins
or until the stock has been absorbed and the rice is cooked, if you need to add a
bit more water then go ahead.
Serves 4
Cals: 430
Protein 43
Carbs 48
Fat 8
Thai Salmon and cous cous
1 garlic clove, finely chopped.

1tsp fine chopped ginger
3tbsp soy sauce
1tbsp brown sugar
1 flat tsp turmeric
1tsp sesame oil
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Juice of 1 lime
2 salmon fillets(About 150g each)
4 spring onions, sliced.
1 carrot, thinly sliced.
½ a zucchini, thin sliced
200ml chicken stock
100g raw cous cous
Fresh coriander
Mix the garlic, ginger, soy sauce, brown sugar, turmeric, sesame oil and lime
juice until well combined. Marinade the salmon for 30mins.
Preheat oven to 200 degrees.

Cut 2 x 30cm squares of foil and place half the spring onion, carrot, zucchini in
the middle of each then top with a piece of salmon and the remaining marinade
and fold into a parcel. Place on a baking tray and bake for around 20-25 mins.
(These can also be done a day or two in advance and kept in the fridge)
Heat the chicken stock until boiling, cover the cous cous with it and let rest
while the salmon is baking. Fluff with a fork before serving. Place the salmon
and veggies over the cous cous and top with fresh coriander.
Serves 2
Cals 455
Protein 29
Carbs 51
Fat 15
Tuna salad pita pockets
120g green beans, sliced and trimmed.

4 medium eggs
2x150g tins of tuna in spring water- drained
4 spring onions, thin sliced
1 red capsicum, diced.
½ small cucumber, diced
12 cherry tomatoes, quartered.
8 kalamata olives, sliced.
1 gem lettuce, chopped.
4 pita pockets
Few grinds of black pepper
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MAYO-
4tbsp light mayo
4tbsp plain Chobani
Squeeze of lemon juice
Make the lemon mayo by mixing all the ingredients well.
Cook the green beans in salted boiling water for about 2-3 mins or until just
tender. Rinse straight under cold water until cooled. Meanwhile boil the eggs in
a pan of water for 8 mins. Drain water, smash around in the pot to crack the
shells then run under cold water to cool. You can peel as soon as they are cool
enough to handle and then chop.
Mash the tuna with a fork, add the lemony mayo, spring onions and pepper.
Gently stir in the capsicum, beans, cucumber, tomatoes, olives, lettuce and
eggs.
Cut the pita pockets and fill the pita pockets evenly with the mixture.
Serves 4
Cals 446
Protein 47
Carbs 33
Fat 14
Spicy Moroccan lentil soup
3tb olive oil

2 onions, finely chopped.
4 crushed garlic cloves
2 stalks celery
2tsp cumin seeds
1tsp turmeric
½ tsp ground cinnamon
Pinch of chilli flakes
200g lentils (brown) dry weight
2 large potatoes, peeled and medium diced.
400g tin chopped tomatoes.
1 bunch parsley, chopped.
1lt vegetable stock
400g tin chickpeas drained.
300g spinach leaves, chopped.
Juice of 1 lemon
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4tbsp Chobani plain yogurt

Salt and pepper
Harissa pastes to serve
Heat the olive oil in a large saucepan over a medium heat. Cook the onion,
garlic, celery stirring occasionally for 8-10 mins. Stir in the dry spices and cook
for a further minute.
Add the lentils, potato, tomatoes, parsley and stock, and bring to the boil.
Reduce the heat and add the chickpeas and simmer gently for 20-25 mins or
until the lentil and potatoes are cooked. Add the spinach and continue cooking
until wilted. Season, then add the lemon juice.
Serve with a spoon of yogurt and the harissa paste.
Serves 4
Cals 470
Pro 19
Carbs 67
Fat 14
Beef Keema
1tb coconut oil

2 onions, chopped.
2 garlic cloves, chopped.
2tsp minced ginger
20g curry powder
½ tsp chilli powder (optional)
30g tomato puree
1kg heart smart 5% fat beef mince
10g corn flour
2 carrots, diced.
1 litre beef stock
150g green peas
Add the coconut oil to a large pan and cook the onion until soft and sweet. Add
the garlic and ginger and cook for 30 seconds more. Add the curry and chilli
powder, tomato puree and cook a further 30 seconds. Add the mince to the
pan, breaking up with a wooden spoon until cooked all the way through. Add
the cornflour, chopped tomatoes, carrots and stock and simmer for around 20-
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25 mins until the sauce has thickened. Add the peas and cook for a further 5
mins. Season with salt
Serves 7
Calories 286
Protein 36
Carbs 13
Fat 10
Beef and bacon chilli
1tb olive oil

6 short cut bacon eyes, chopped.
3 garlic cloves, chopped.
1 onion, chopped.
800g 5% fat heart smart beef mince
4 stalks celery, chopped.
400g tin kidney beans, drained and rinsed.
400g passata
2tb tomato puree
1tsp chilli powder
1tb ground cumin
1tb smoked paprika.
2tsp salt
2tb Worcestershire sauce
Heat a large frypan with olive oil on a medium heat and cooked the bacon,
onion and garlic until the bacon starts to crisp up, then add to a slow cooker.
Add the mince to the frying pan increase the head and cook until browned and
add to the slow cooker too. Add the remaining ingredients, stir and cover with
the lid and leave to do its thing for 6-8 hours on low.
Serves 6
Cals 360
Pro 46
Carbs 17
Fat 12
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Brazilian coconut chicken curry
600g chicken breast, diced.

1tb coconut oil
1 red onion, diced.
1 garlic clove, chopped.
1 green chilli, deseeded and chopped.
1 chicken cube stock
Zest and juice of 1 lime
400ml light coconut milk
100ml water
1tsp ground turmeric
100g crunchy peanut butter (natural)
Pinch of black pepper
Fresh coriander, chopped.
Preheat the oven to 160 degrees. Gently fry the chicken in the coconut oil in a
casserole dish or ovenproof saucepan until they are lightly browned. Set
chicken aside then return the pan to heat and cook the onion, garlic and chilli to
the pan and fry for a minute or two, then crumble in the stock cube.
Add the zest and juice from the lime, coconut milk, water, turmeric and peanut
butter to the dish and mix through.
Return the chicken to the dish, cover and place in the oven for 35 mins. Serve
with the chopped coriander.
Serves 5
Cals 357
Protein 35
Carbs 7
Fat 21
Creamy white wine chicken
1tb olive oil

500g chicken breasts, sliced in half (to make thin steaks)
Few grinds of black pepper
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½ onion, fine diced

1 garlic clove, fine chopped
80g mushrooms, sliced.
150ml white wine
150ml chicken stock
1tsp mixed herbs
100ml low fat sour cream
Fresh parsley chopped to serve.
Heat the olive oil in a frying pan on a medium high heat. Season the chicken
breast with salt and black pepper, and fry for 3-5 mins per side until they are
pretty much cooked. Remove from the pan and put aside, add the onion garlic,
mushrooms to the pan and fry for a further couple of minutes until the onion
softens.
Return the chicken to the pan, along with the white wine. Allow the wine to
reduce until there is almost none left, then add the stock, herbs and sour
cream. Cook for a further 5 minutes or until the sauce is thickened and the
chicken is cooked all the way through.
Serves 3
Calories 359
Protein 52
Carbs 4
Fat 15
Crunchy chicken fake away
80g cornflakes
2tb plain flour
1tsp mixed herbs
1tsp salt
2tsp paprika
1tsp garlic powder
Pinch of ginger powder
500g chicken breast, cut into approx. 3-4 long strips each.
1 egg, whisked.
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Preheat oven to 180 degrees.

Crush the cornflakes in one bowl. In another, dd the flour with the herbs and
seasonings including salt.
Coat the chicken in the flour, then dip in the egg and finally into the cornflakes.
Place on a baking tray lined with baking paper and cook for 10-15 mins, turn
and cooked for a further 10-15 mins.
Serves 3
Calories 336
Protein 43
Carbs 32
Fat 4
Cajun chicken pasta
300g Pasta (dry weight)

2tsp olive oil
400g chicken breast, diced.
3 shortcut bacon eyes
1 onion, diced.
1 red capsicum, diced.
1 green capsicum, diced.
160g sweetcorn drained weight
2tsp fajita seasoning
100ml low fat sour cream
½ bunch coriander, chopped
Fresh lime to serve.
Cook the pasta according to packet instruction.

Heat 1tsp olive oil in a large pan o medium high heat and cook the chicken until
cooked and set aside. Add the second teaspoon and fry the bacon, onion,
capsicums and corn until the corn starts to brown. Return the chicken to the
pan with the fajita seasoning and cook for a further minute. Drain the pasta)
keeping a small amount of the starchy water) and add to the chicken and
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vegetables as well as the sour cream, and a little pasta water if needed. Serv
with the coriander and lime
Calories 555
Protein 48
Carbs 66
Fat 11
Peanut chicken
1kg chicken breast, large diced

1 onion, chopped.
2 garlic cloves, crushed.
120g natural peanut butter
1tsp cornflour
1 red chilli, deseeded
2tsp lime juice
1tb curry power
2tb soy sauce
Throw everything in the slow cooker, mix well, cover and let cook for 5 hours.
Serves 6
Calories 329
Protein 43
Carbs 10
Fat 13
Peri Peri chicken
5 chicken breasts, around 1kg total

1tb olive oil
Juice of 1 lemon
1tsp Worcestershire sauce
2tsp soy sauce
1tsp peri peri dry seasoning
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Coleslaw-
¼ of a cabbage, fine sliced
1 carrot, grated.
1 red onion, fine sliced
1tb apple cider vinegar
100g 99% fat free mayo
100g Chobani plain yogurt
Butterfly the chicken the make thinner so the breasts cook faster. Mix all the
chicken ingredients together and leave to marinade for around 30 mins.
Mix all the coleslaw ingredients together.
Cook the chicken on the BBQ, pan, even the air fryer on 160 degrees until
cooked. Simply serve the chicken breast with a portion of the slaw
Serves 5
Calories 447
Protein 65
Carbs 13
Fat 15
Pork Schnitzel with potato salad
4 Pork loin medallions (about 125g each)

15g plain flour
70g panko breadcrumbs
1 egg, beaten.
Potato salad-
600g baby potatoes, unpeeled
1tsp olive oil
3 short cut bacon eyes, chopped.
1 red onion, sliced,
1tsp minced garlic
1tsp apple cider vinegar
15 Dijon mustard
15 low fat mayo
35g Chobani plain yogurt
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Fresh parsley, chopped.

Few pinches salt and black pepper
Boil the potatoes in salted water for 15-20 mins until cooked through, and
drain.
For the pork, bash out each pork steak until they are nice and thin and roughly
doubled in size. Dip the steaks into the flour first, then the egg, then the panko
crumbs. Cook either in the air fryer for around 10 mins, or the oven for around
20 mins on 200 degrees.
For the potato salad heat the olive oil in a pan and cook the bacon, onion, and
garlic until coloured. Into a bowl along with the rest of the ingredients. If the
potatoes are on the bigger side, they can be cut once cooled enough to handle.
Serve with some fresh lemon wedges.
Serves 4
Calories 517
Protein 51
Carbs 40
Fat 17
Thai Basil Pork
2tb coconut oil

1 capsicum, small diced
4 spring onions, sliced.
1 green chilli, finely chopped.
5g garlic, minced.
5g ginger, minced.
500g extra lean (5%) pork mince
1tb fish sauce
1tb soy sauce
100ml water
1tsp honey
Handful of fresh Thai basil leaves or (regular basil or coriander work too)
Over high heat, add the coconut oil to a large pan and add the pork mince. Cook
for 8-10 mins until it really starts to brown, then add the capsicum and spring
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onion. Let them soften for a minute then add the chilli, garlic, and ginger and fry
for another 30 seconds or so.
Add the fish sauce, soy sauce, water, honey and let simmer for a couple minutes
until the liquid has reduced and finish with the fresh herbs.
Serves4
Calories 210
Protein 27
Carbs 5
Fat 9
Beef lo mien stir fry (Serves 4)
Ingredients: Sauce
• 2 Tbsp light soy sauce

• 1 Tbsp dark soy sauce
• 1 Tbsp oyster sauce
• 1 Tsp dry sherry (optional)
• 1/2 Tsp sugar
• 1 Tsp sesame oil
• Dash of white pepper
Vegetables
• Half a brown onion

• 1 red capsicum
• 200g bean sprouts
• 100g snow peas
• 2 spring onions
• 2 garlic cloves
• 450g rump steak, trimmed of fat.
• 250g dry wheat noodles (use gluten-free noodles if needed)
Method:
1. Mix all the sauce ingredients in a bowl and set aside.

2. Trim the rump steak of any excess fat and thinly slice it into strips, cutting
across the grain.
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3. Add 1 tbsp of the sauce to the steak, mix well, and set aside to marinate
for 10-20 minutes.
4. Meanwhile, prepare your vegetables: thinly slice the onion and red
capsicum, and cut the spring onions lengthways, so they are the same
length as the capsicum. Crush and chop the garlic.
5. Set a pan of water to boil and cook your wheat noodles according to the
packet instructions, drain and set aside.
6. Heat 1 tsp of oil in a hot pan and cook the steak until it is just cooked
through (don't overcook the steak). Set the steak aside.
7. Wipe down the pan and heat another tsp of oil; fry the garlic until
fragrant, then add the onions and red capsicum. Then add the snow peas
and cook for a minute or two until the vegetables soften slightly.
Serves 4
Protein: 39g
Carbohydrates: 49g
Fat: 10g
Calories: 442
Chicken Biriyani (Serves 4)
Ingredients:
• 500g chicken breast, cut into 1/2-inch cubes.

• 1 brown onion, chopped.
• 2 vine-ripened tomatoes, diced.
• 2 tsp minced ginger
• 3 garlic cloves, crushed.
• 250g basmati rice or long-grain rice
• 500ml chicken stock
• 35g sultanas
• 1 tsp oil
• 1 tsp turmeric
• 2 tsp garam masala (divided)
• 1 tsp cumin
• 1.5 tsp salt
Method:
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1. Add 1 tsp of garam masala to the chicken breast, mix well, and set aside
while you prepare the other ingredients.
2. Heat 1 tsp oil in a large deep pan, sauté the chicken breast until browned
all over, remove from the pan and set aside.
3. Now add the onions to the pan and cook until they soften. Add the
turmeric, cumin, salt, remaining garam masala, and minced ginger. Sauté
for a minute, until fragrant.
4. Now add in the tomatoes and sultanas, followed by the rice. Make sure
the rice is coated with the spices in the pan and is lightly toasted.
5. Pour in the chicken stock and bring to a boil. Cover the pan, reduce the
heat to low, and simmer for 15 minutes.
6. When done, turn off the heat, fluff the rice with a fork, cover the pan
again, and let the rice sit in the pan for another 15 minutes before
serving.
• Protein: 43g
• Fat: 5g
• Calories: 45a3
American Goulash (Serves 4)
Ingredients:
• 500g lean minced beef

• 1 brown onion, diced.
• 1 red capsicum, diced.
• 2 garlic cloves, chopped.
• 1 can of diced tomatoes
• 1 can of passata (or your favourite tomato sauce)
• 250g elbow macaroni
• 2 tsp paprika
• 1 tsp Italian seasoning
• 1.5 tsp salt
• 2 tsp Worcestershire sauce
28
• 1 tsp oil
Method:
1. Sauté the onion, capsicum, and garlic in a large pan with 1 tsp oil until
they begin to soften.
2. Add the minced beef, breaking it up as you cook, and cook until the beef
is no longer pink.
3. Add the paprika, Italian seasoning, and salt, and stir into the beef.
4. Pour in the canned tomatoes, passata, or your favourite tomato sauce.
Bring to a boil and let simmer for 30 minutes.
5. After 30 minutes, add the elbow macaroni, chicken stock, and
Worcestershire sauce. Simmer for 8 minutes uncovered, stirring
occasionally.
6. Turn off the heat and let stand for 5 minutes before serving.
• Protein: 40g
• Fat: 13g
• Calories: 477
Mexican beef rice (Serves 4)
Ingredients:
• 500g extra lean minced beef

• 1 medium brown onion, chopped.
• 1 red capsicum, chopped.
• 2 garlic cloves, crushed and chopped.
• 1 can of black beans (drained and rinsed)
• 1 small can of corn kernels (drained)
• 1 jar salsa (226g)
• 1 tbsp tomato paste
• 250g long-grain rice or basmati rice (uncooked, dry weight)
29
Spices:
• 2 tsp cumin
• 2 tsp paprika
• 1 tsp onion powder
• 1 tsp garlic powder or granules
• 1 tsp oregano
• 1 tsp salt
• 1/4 tsp cayenne pepper (or you can use a packet of Old El Paso taco
seasoning mix)
Method:
1. Chop the capsicum and onion, and crush and chop the garlic.
2. In a large deep pan, heat 1 tsp oil and fry the onions and capsicum until
they start to soften. Now add in the minced beef, breaking it up as you
cook.
3. When the beef is almost cooked through, add in the garlic and spices, and
stir thoroughly.
4. Add the rice and stir until all the rice is coated with the seasonings. Add
the salsa, chicken stock, tomato paste, black beans, and corn. Mix well.
5. Let the pan come to a boil, then turn down the heat to low and cover the
pan. Let the rice simmer for 15 minutes.
6. When done, fluff the rice with a fork, turn off the heat, and cover the pan
for approximately 10 minutes to let the rice absorb more of the liquid.
• Protein: 41g
• Fat: 9g
• Calories: 569
30
Honey mustard chicken traybake
Ingredients
• 900g skinless, boneless chicken thighs (trimmed of fat)

• 800g baby potatoes
• Sauce ingredients
• 3 Garlic cloves crushed.
• 3 Tbsp Honey
• 1.5 Tbsp Dijon Mustard
• 1.5 tbsp Wholegrain Mustard
• 3 Tbsp Water
• salt and black pepper
• garlic powder
Method
1. preheat the oven to 170 C.

2. Boil the potatoes in water for approx. 5 minutes, drain and set aside.
3. Mix the sauce ingredients in a small bowl.
4. Season both sides of the chicken thighs with salt, black pepper, and garlic
powder
5. Heat a large pan and sear the chicken until lightly browned.
6. Spray a large roasting tray with some non-stick (or line with foil) spread
the chicken thighs and potatoes evenly in the tray, pour the sauce all over
the chicken and potatoes.
7. Roast in the oven for approx. 15 minutes, take the tray out and turn the
chicken and potatoes over, and roast for a further 15 minutes until the
chicken is cooked through and the potatoes are soft.
8. Serve and pour the remaining sauce in the tray all over the chicken and
potatoes.
Makes 4 serves.
31
Per serve Cals: 470, Pro: 44g, Carb:46, Fat: 13
Beef Curry (Serves 6)
Ingredients:
• approx. 1.2kg lean diced beef

• 170g fat-free Greek yoghurt
• 1 tsp salt
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp turmeric
• 1 brown onion, chopped.
• 2 fresh red chillies, deseeded and finely chopped.
• 3 crushed garlic cloves
• 1 tbsp minced ginger
• 1 tsp turmeric
• 2 tsp garam masala
• 2 tbsp coriander
• 1 tbsp cumin
• 30g tomato paste
• 1 can of diced tomatoes
• 500ml beef stock
• 1 tbsp lemon juice
Method:
1. Dice the beef into 1-inch cubes and mix with the Greek yoghurt, salt,
cumin, coriander, and turmeric in a large bowl. Cover with plastic wrap
and place in the fridge to marinate for 3 hours (overnight is best for more
flavour).
2. Heat a tsp of oil in a large pan and sear the beef on all sides for a few
minutes. Drain most of the excess liquid released from the beef as it
cooks.
3. Once the beef is sealed and the excess water is drained off, add in the
onions, red chillies, garlic, and ginger. Fry until the onions start to soften.
4. Add the cumin, turmeric, garam masala, and coriander. Cook for a few
minutes, stirring occasionally, until the spices release their aroma.
32
5. Pour in the diced tomatoes, tomato paste, and lemon juice. Bring to a
boil, then simmer on low for approximately 90 minutes or until the beef
is tender.
6. Once the beef is tender, turn up the heat to thicken the sauce to your
liking. Taste the curry and adjust the seasoning with more salt or cayenne
pepper if desired.
• Protein: 55g
• Fat: 12g
• Calories: 390
Jamaican Chicken curry (serves 4)
650g Chicken Breast

300g peeled and chopped sweet potatoes (
1 Medium Brown Onion (chopped)
1 Medium Red Capsicum (chopped)
1 tsp minced ginger
3 tbsp jerk spice powder or curry powder
1 tsp all-purpose seasoning
1/4 tsp Cayenne pepper (optional)
200ml Chicken Stock
400ml Light Coconut Milk
Method Mix the chicken with 1 crushed garlic clove, 1 tsp all-purpose
seasoning, and 1 tbsp of Curry Powder, and set aside in the fridge for 30
minutes.
Add 1 tsp of oil to a hot pan and stir-fry the marinated chicken until just cooked
through, then set aside. In the same pan, add another tsp of oil, fry the ginger,
garlic, red capsicum, and brown onion. Add the Curry Powder and stir-fry until
the onions and capsicum start to soften.
Add in the sweet potatoes and cooked chicken, then pour in the chicken stock
and coconut milk. If you prefer more heat in your curry, add 1/4 tsp of Cayenne
pepper. Turn down the heat, cover, and simmer for 25 minutes.
33
After 25 minutes, uncover the pan and turn the heat up high for a few minutes
to reduce the sauce to your desired thickness.
Macro Breakdown per serve (4 serves in total): Calories: 560 kcal Protein: 49g
Carbohydrates: 33g Fat: 25g
Lebanese Style Chicken Skewers

Makes 7 Large Skewers (roughly 120g each)
Ingredients
900g Chicken Breast Cut into 1-inch Cubes
Marinade
60g Fat Free Greek Yogurt
1 Tbsp Oil
30 ml Lemon Juice
30g Tomato Puree
3 Crushed Garlic Cloves
1 Tsp Paprika
1 Tsp Oregano
1 Tsp Salt
Dash of Black Pepper
Method
Whisk all the marinade ingredients in a large bowl, add the cubed chicken and
mix well, ensuring
all the chicken is coated with the marinade. Transfer the chicken into a Ziplock
bag and let marinate in the fridge for at least 4 hours up to overnight. Letting
the chicken marinate overnight will tenderise the chicken more and let the
flavours really develop.
Preheat your BBQ to a medium heat, thread the chicken onto metal skewers or
wooden (if using wooden, makes sure you soak the skewers in water to prevent
burning)
Grill the chicken skewers until the chicken is cooked through, about 8-10
minutes.
34
CAL: 200, Pro: 41, Carb: 1, Fat: 3.5
Fajita Rice and Chicken
5 Servings
500g Diced chicken breast.
300g Uncooked long-grain rice
1 small Brown onion, diced.
1 small red capsicum, diced
2 Crushed garlic cloves
2 Tsp Fajita spice Blend
Red chilli flakes (optional)
1 can of chopped tomatoes
700ml Chicken stock
1 Tbsp oil, divided into 2.
Method
Heat a shallow casserole pan or deep-frying pan, add 1/2 tbsp oil and fry the
chicken until just done, then set the chicken aside.
Wipe the pan of any residue with a paper towel, taking care not to burn yourself
as the pan is still hot. Add the remaining half of the oil and stir-fry the brown
onion, red capsicum, and garlic until the onions and capsicum start to soften.
Add in the long-grain rice, cook for a minute, add the Australian Bush Spice
Blend and cook for another minute, stirring the rice so it doesn’t stick to the
bottom. Return the chicken to the pan and pour in the chopped tomatoes,
chicken stock, and red chilli flakes if using. Cover the pan with a lid, turn the
heat to low, and simmer for 15-20 mins.
Carbohydrates: 45g (of which, 6g sugars) Fat: 7g.
35
Steakhouse Rump Skewers
Makes 7 large skewers.
Ingredients Approx. 700g Lean Rump Steak (trimmed of excess fat and cut into
1.5-inch cubes)
1 x large Brown Onion, sliced into 1-inch cubes
1 x large Red Capsicum, sliced into approx. 1-inch cubes
Marinade
3 tbsp soy sauce
1/4 cup (60ml) Worcestershire sauce
1 tbsp Dijon mustard
2 tsp brown sugar
1 tbsp oil
1 tbsp lemon juice.
Method Whisk all the marinade ingredients in a shallow dish, mix the marinade
with the prepared rump steak, cover and let marinate for at least 4 hours or
overnight for best results.
Thread the steak onto the skewers, alternating with the capsicum and brown
onions.
Heat up the BBQ, grill the skewers on all sides until the centre of the steak
registers between 55-60 (medium rare to medium) on an instant-read
thermometer.
Let the skewers rest for 3-5 minutes before serving, or refrigerate to reheat at a
later date.
Carbohydrates: 9g (of which, 5g sugars) Fat: 11g.
36
Turkey Chilli
Serves 4 Portions
Ingredients:
• 500g Lean Turkey Mince

• 1 Medium Brown Onion, chopped.
• 1 Medium Red Bell Pepper, chopped.
• 1 Can of Chopped Tomatoes (400g)
• 1 Can Red Kidney Beans (400g), drained and rinsed.
• 300ml Chicken Stock
• 3 garlic cloves, minced.
• 2 Tbsp Chilli Powder
• 2 tsp Ground Cumin
• 1 tsp Dried Oregano
• 1/4 tsp Cayenne Pepper
• 1/2 tsp Salt
• 1 tsp Olive Oil
Method:
1. Heat a large non-stick pan over medium-high heat. Add the olive oil,
minced garlic, chopped onion, and red bell pepper. Sauté for 3-4 minutes
until the onion is translucent.
2. Add the turkey mince and cook for 5-6 minutes, breaking up the meat
with a spatula as it browns.
3. Add the chilli powder, cumin, oregano, cayenne pepper, and salt. Mix
well and fry until the meat and vegetables are coated with the spices.
4. Add the chopped tomatoes, chicken stock, and kidney beans. Stir well
and bring the chilli to a boil.
5. Lower the heat, cover the pan, and simmer for approximately 30
minutes, stirring occasionally to prevent sticking.
6. When the chilli is almost done, remove the lid and turn up the heat to
high. Boil for about 3 minutes to reduce the liquid and thicken up the
chilli.
7. Serve hot with cooked rice.
37
Macros per serving (assuming 4 servings total):
• Calories: 280 kcal

• Protein: 32g
• Fat: 9g
Lentil Shepherd’s pie
Ingredients
2 large Sweet Potatoes (approx. 800-900g)
1 Onion
1 Red Bell Pepper
4-6 Cup Mushrooms
2 Garlic Cloves
80g Frozen Peas
1 Can of Chopped tomatoes
1 Can of Green Lentils (drained and rinsed)
1 Can of Black Beans (drained and rinsed)
1.5 tsp of Paprika
1/2 tsp of salt or to taste
25g Butter or Spread
250 ml of vegetable stock.
Method
Preheat the oven to 170 C
Chop and dice the onion, red bell pepper, mushrooms and garlic , set aside
Peel and chop the sweet potatoes into cubes
Bring a pan of water to a boil and cook the sweet potato until soft , approx. 8-10
minutes
drain and set aside
Add a tsp of oil to a hot frying pan and fry the onion , red bell pepper, mushrooms
and garlic until
soft. Then add in the paprika and salt, stir until combined.
Now pour in the chopped tomatoes, green lentils, black beans and vegetable stock.
Stir well,
bring to a boil and turn down the heat to simmer for 10 minutes .
After 10 minutes add in the frozen peas and simmer for a further 10 minutes until
the sauce has
thickened , set aside
Add the sweet potato to a blender, or you can mash by hand. Add the butter or
spread, season
with salt and pepper and blend until smooth with no lumps
38
spoon the lentil filling into a deep baking dish, spread the sweet potato mash on top
and bake in a
preheated oven for 20 minutes until the top has turned a golden colour.
4 Servings
per serving
441 Calories
69 carbs
7.3g Fat
14.5g Protein.
Turmeric rice
Ingredients
500g of Basmati or Long Grain Rice
1 Small Onion Chopped
1 Stock Cube
1.2 Litres of Boiling Water
1 tsp Turmeric
1/2 tsp salt
1/2 tsp Garlic powder.
Method
Dissolve the stock cube into 1.2 Litres of boiling water and set aside
Rinse and drain the rice
Chop and dice a small onion, heat a large pan with 1 tsp oil and fry the onions, keep
frying until
the onion starts to soften, then add the drained rice and fry for another minute. Now
add in the
turmeric, salt and garlic powder and stir until all the rice is coated with the spices.
Pour in the chicken stock and add 2 bay leaves, bring to a boil, cover and simmer on
low of 15
minutes
After 15 minutes, turn off the heat, remove the bayleaf and fluff the rice with a fork .
Cover the pan
again and let the rice sit for another 15 minutes and its ready to serve.
Makes 7 portions.
Per portion
39
P: 7 C: 52 F:1.5
Sour cream chicken and bacon bake

500g chicken breast, Chopped.
6 rashers short cut bacon (the eye/lean part)
1 garlic clove, crushed.
200ml chicken stock
10g seeded mustard.
100ml sour cream
1tsp Fresh or dried thyme
10g cornflour
30g honey
Pinch of salt and black pepper
Preheat oven to 180c.

Arrange the chicken breast in an ovenproof dish and sprinkle them with the chopped
bacon.
In as jug or bowl, mix the garlic, stock, mustard, sour cream, thyme, cornflour, honey,
salt and pepper. Pour over the chicken and bacon. Bake for approx. 30-40 minutes unQl the
chicken is cooked through and sauce has thickened.
Calories 316
Protein 41g
Carbs 11g
Fat 12g
40
Snacks and desserts:
Protein mug cake
Protein Mug Cake
• 25g Chocolate Protein Powder

• 7g Cocoa Powder
• 1 tsp Sweetener (optional)
• 1/2 tsp baking powder
• 30g Egg Whites
• 50ml Almond Milk (or milk of choice)
mix all the dry ingredients in a microwavable mug, then add the egg whites and milk, mix
again until combined with no visible lumps then microwave for 40 secs (800W)
Cals:140 P:24 C:1 F:3
Carrot cake protein muffins
Carrot Cake Protein Muffins with Cream Cheese Frosting
6 Servings
Dry Ingredients
75g Oat Flour (rolled oats ground in the nutribullet to flour consistency )
35g Vanilla Protein Powder (protein blends work best)
20g Truvia (or equivalent)
1 tsp cinnamon
1 tsp baking powder
pinch of salt
41
Wet ingredients
1 Large Egg
50g Apple Puree (unsweetened Apple Sauce)
50ml Almond Milk (or choice of milk)
15ml oil of choice
a few drops of vanilla extract
1 medium carrot (yields 80g grated carrot)
Frosting
60g Lightest Cream Cheese
10g Vanilla Protein powder
1 tsp Truvia (optional)
Method
pre heat oven to 170 C
In a large bowl mix all the dry ingredients, in a separate bowl whisk together all the wet
ingredients. Add the wet ingredients to the dry, and stir until just combined .
Fold in the grated carrots
prepare a muffin tray with paper liners, or just spray some non-stick into the muffin tray.
divide the batter between 6 muffin cups
bake for approx 18-20 mins
meanwhile prepare your frosting,if the frosting seems to thick, add a few drops of milk.
let the muffins cool down , then spread the frosting on top
Protein Ice-cream
Ingredients
100g Frozen Berries
100g Ice Cubes
30g Protein powder
100ml Milk (any)
1 tbsp Granulated Sweetener
5g Xanthan Gum
flavor drops (optional)
Method
Crush the frozen berries and ice in a blender, then add the protein powder, sweetener,
xanthan gum and milk.
42
Keep blending for approx 5-7 minutes, scraping down the sides as needed. if you find its not
sweet enough you can add some flavour drops or a bit more sweetener if you desire.
After about 7 minutes your protein whip should be of a light and fluffy, almost triple in
volume.
Serve immediately with some fresh fruit
or the protein whip will deflate , you can either freeze portions of it to enjoy as a frozen
dessert or keep in the fridge and rewhip it to desired consistency
Cals 160 P: 24 C:12 F:3

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1

Lunch and dinner

Fajita chicken and rice P34

Snacks and desserts

1. Chocolate Peanut Butter Overnight Oats

2. Blueberry Almond Overnight Oats

3. Banana Nut Overnight Oats

• 1/2 banana, mashed.

4. Raspberry Coconut Overnight Oats

5. Cinnamon Apple Overnight Oats

LOWER CALORIE OVERNIGHT OATS

Chai spice and pear flavour

10g Chia seeds

Mocha chip flavour

Macha and kiwi flavour

Chai spice and pear flavour

Rosemary and fig flavour

Earl grey and orange

Breakfast fruit and nut bars

300g traditional oats

Savoury breakfast muffins

1. Blueberry Banana Smoothie

2. Chocolate Peanut Butter Smoothie

3. Mango Turmeric Smoothie

4. Strawberry Almond Butter Smoothie

5. Green Protein Smoothie

1. Spinach and Feta Egg Muffins

2. Broccoli and Cheddar Egg Muffins

• Macros per muffin: 125 calories, 9g protein, 8g fat, 2g carbs

3. Bacon and Mushroom Egg Muffins

4. Tomato and Basil Egg Muffins

Blueberry French toast bake

• 9 slices wonder white sandwich sliced (Old bread is best)

Turn your oven to 180 degrees Celsius.

Per serving: Cals: 250, Pro: 23, Carb:34 Fat: 2.5

Apple Cinnamon Baked Oats (Serves 6)

• 200g rolled oats.

• 220g apple puree (unsweetened)

• 3 apples, peeled and chopped into small chunks.

1. Preheat the oven to 170°C (fan-forced).

Macros per serving (1/6 of the recipe):

Greek yogurt pancakes

• 50g Wholewheat Flour

Serve the pancakes with your choice of fruits or toppings.

Total macros for the entire recipe (1 serving):

Chicken and bacon baked risotto

1tbsp olive oil

Heat the oven to 180 degrees.

Thai Salmon and cous cous

1 garlic clove, finely chopped.

Preheat oven to 200 degrees.

Tuna salad pita pockets

120g green beans, sliced and trimmed.

Spicy Moroccan lentil soup

3tb olive oil

4tbsp Chobani plain yogurt

1tb coconut oil

Beef and bacon chilli

1tb olive oil

Brazilian coconut chicken curry

600g chicken breast, diced.

Creamy white wine chicken

1tb olive oil