WHAT YOU NEED WHAT YOU NEED TO DO

HIGH PROTEIN
RECIPE PACK
Discover the collection of simple high-
protein recipes, including breakfast, lunch,
dinner, treats and smoothie options.

[Link]
TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO
TUNA & BROCCOLI SALAD WITH
1 SPANISH ZUCCHINI TORTILLA 13 HONEY VINAIGRETTE

2 OMELET WRAPS 14 GRILLED CHICKEN & PINEAPPLE SALAD

3 EGG & TURKEY STUFFED PEPPERS 15 WALDORF CHICKEN SALAD

4 SMOKED SALMON, FETA & ASPARAGUS OMELET 16 TUNA & QUINOA TOSS SALAD

5 HIGH PROTEIN BLUEBERRY PANCAKES 17 SALMON & COUSCOUS SALAD

6 EGGS FRIED ON TOMATOES WITH TUNA 18 POST-WORKOUT POTATO PANCAKES

WITH COTTAGE CHEESE

7 SUMMER SMOOTHIE PROTEIN BOWL 19 MISO SALMON WITH ZUCCHINI NOODLES

8 SPINACH SHAKSHUKA 20 MOROCCAN COD & BULGUR SALAD

9 SALMON TATAR WITH AVOCADO AND MANGO 21 TURKEY & BROCCOLI STIR FRY

10 TUNA SALAD LETTUCE WRAPS 22 BAKED SALMON WITH ZOODLES & QUINOA

11 CHICKEN, ORANGE AND WALNUT SALAD 23 CHICKEN THIGHS WITH HOISIN RICE

12 SALMON & PEACH SALAD 24 CHINESE PORK STIR-FRY WITH PINEAPPLE

TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO

25 SLOW COOKER CHICKEN FAJITAS 37 SALMON TERIYAKI WITH GREEN BEANS

& SWEETCORN RICE

26 CREAMY CHICKEN, MUSHROOM & TOMATO PASTA 38 CHICKEN ORANGE STIR FRY

27 CAJUN BEEF & VEG RICE 39 PESTO PASTA WITH TUNA & ALMONDS

28 CHINESE STYLE SHRIMPS & VEG 40 SWEET AND SOUR PORK STIR-FRY

29 ZESTY TURKEY MEATBALLS WITH

COUSCOUS SALAD
41 PEPPER STEAK

30 HONEY & LIME GLAZED SALMON WITH

PINEAPPLE RICE
42 QUICK & EASY MEATBALLS

31 SIMPLE CHICKEN CURRY WITH SAFFRON RICE 43 QUICK BEEF CHOW MEIN

32 ONE POT TURKEY CHILI WITH RICE 44 SIMPLE CHILI & SWEET POTATO CHIPS

33 BAKED SALMON TRAY WITH RICE & TOMATOES 45 CHERRY SORBET

34 MEXICAN FRIED RICE 46 PROTEIN FRUIT BOWLS

35 BEEF & GREEN BEANS PASTA IN SOY SAUCE 47 MATCHA CHAI PUDDING

36 CHICKEN & MANGO STIR FRY 48 RASPBERRY PROTEIN SMOOTHIE

TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO

49 GREEN GLOW PROTEIN SMOOTHIE

50 VANILLA & COFFEE PROTEIN SMOOTHIE

RECIPE KEY
Look for these helpful

51 ANTIOXIDANT BLUEBERRY PROTEIN SMOOTHIE

icons throughout the file.

52 CINNAMON ROLL PROTEIN SMOOTHIE

GF Gluten Free

DF Dairy Free

LC Low Carb (under 20g serving)

MP Meal Prep/Freezer Friendly

HP High Protein (over 20g per serving)

V Vegetarian

Q Quick (under 30 mins)

N Contains Nuts
 WEEKLY MEAL PLANNER NO1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

Spanish Omelet Wraps Egg & Turkey Omelet Wraps Egg & Turkey Cinnamon Roll Spanish
Zucchini Tortilla Stuffed Peppers Stuffed Peppers Protein Zucchini Tortilla
Smoothie

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

Chicken Orange Tuna & Broccoli Leftover Baked Chicken Orange Tuna & Broccoli Leftover Cinnamon Roll
& Walnut Salad Salad with Salmon Tray & Walnut Salad Salad with Waldorf Protein
Honey with Rice & Honey Chicken Salad
Vinaigrette tomatoes Vinaigrette

SNACK SNACK SNACK SNACK SNACK SNACK SNACK

E.g. Cinnamon E.g. Cinnamon E.g. Cinnamon E.g. Cinnamon E.g. Cinnamon E.g. Cinnamon E.g. Cinnamon
Roll Protein Roll Protein Roll Protein Roll Protein Roll Protein Roll Protein Roll Protein
Smoothie, Smoothie, Smoothie, Smoothie, Smoothie, Smoothie, Smoothie,
Protein Fruit Protein Fruit Protein Fruit Protein Fruit Protein Fruit Protein Fruit Protein Fruit
Bowls Bowls Bowls Bowls Bowls Bowls Bowls

DINNER DINNER DINNER DINNER DINNER DINNER DINNER

Chinese Pork Stir- Baked Salmon Beef & Green Leftover Beef & Waldorf Meal Out – Chinese Pork Stir-
Fry with Pineapple Tray with Rice & Beans Pasta in Green Beans Chicken Salad Enjoy! Fry with Pineapple
tomatoes soy sauce Pasta in soy
sauce
WEEKLY SHOPPING LIST FOR MEAL PLAN NO1
WHAT YOUMEAT,
FRUIT & VEGETABLES NEEDDAIRY & NON-DAIRY WHAT YOU NEED
GRAINS, SEEDS TO DO
& SPICES CANS, CONDIMENTS & MISC

Fresh Fish & Seafood Grains Oils

1x potato 3.5 zo (100g) smoked salmon Jasmin rice olive oil
2x onion 14 oz. (400g) salmon fillet granola coconut oil
1x zucchini Meats Nuts & Seeds Cans & Condiments
watercress 1 lb. (450g) ground turkey pecans mustard
4x lemon 10 oz. (300g) chicken breast walnuts tuna in water
2x orange Dairy coconut chips soy sauce
1x pomegranate cottage cheese Spices mayonnaise
1x bag spinach cheddar cheese mixed herbs Sweeteners
1x bag rocket parmesan oregano honey
2x bags salad leaves natural yoghurt, 0% fat cumin Other
bunch radishes natural quark cinnamon vanilla protein powder
iceberg lettuce Non-Dairy paprika
4x bell peppers 20x eggs curry
2x banana soy milk chili flakes
1x broccoli almond milk Other
cherry tomatoes bread
celery
1x apple
1x mango
strawberries
Dried
raisins
Herbs
parsley
basil
WEEKLY MEAL PLANNER NO 2
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

High Protein Eggs Fried On Eggs Fried On High Protein Spinach Spinach Summer
Blueberry Tomatoes with Tomatoes with Blueberry Shakshuka Shakshuka Smoothie
Pancakes Tuna Tuna Pancakes Protein Bowl

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

Grilled Chicken Leftover Grilled Leftover Salmon Tuna Salad Leftover Tuna Leftover Antioxidant
and Pineapple Chicken and Teriyaki with Lettuce Wraps Salad Lettuce Chicken & Blueberry
Salad Pineapple Salad Green Beans & Wraps Mango Stir-Fry Smoothie
Sweetcorn Rice

SNACK SNACK SNACK SNACK SNACK SNACK SNACK

E.g. Antioxidant E.g. Antioxidant E.g. Antioxidant E.g. Antioxidant E.g. Antioxidant E.g. Antioxidant E.g. Antioxidant
Blueberry Blueberry Blueberry Blueberry Blueberry Blueberry Blueberry
Smoothie, Smoothie, Smoothie, Smoothie, Smoothie, Smoothie, Smoothie,
Matcha Chia Matcha Chia Matcha Chia Matcha Chia Matcha Chia Matcha Chia Matcha Chia
Pudding Pudding Pudding Pudding Pudding Pudding Pudding

DINNER DINNER DINNER DINNER DINNER DINNER DINNER

Turkey & Broccoli Salmon Teriyaki Quick & Easy Leftover Quick & Chicken & Meal Out – Turkey & Broccoli
Stir-Fry with Green Meatballs Easy Meatballs Mango Stir-Fry Enjoy! Stir-Fry
Beans & served with rice served with rice
Sweetcorn Rice and veg and veg
WEEKLY SHOPPING LIST FOR MEAL PLAN NO2
WHAT YOUMEAT,
FRUIT & VEGETABLES NEEDDAIRY & NON-DAIRY WHAT YOU NEED
GRAINS, SEEDS TO DO
& SPICES CANS, CONDIMENTS & MISC

Fresh Fish & Seafood Grains Oils

2x banana 4x salmon fillets brown rice coconut oil
1x tomato Meats buckwheat flour olive oil
2x white onions 1 lb. (650g) chicken breast black rice noodles sesame oil
2x red onion 7 oz. (200g) turkey fillet Spices Cans & Condiments
1x granny smith apple 1 lb, (500g) lean ground beef oregano 2x can tuna in brine
1x lettuce 12x slices streaky bacon chili flakes 2x cans tuna in olive oil
2x garlic Dairy cinnamon pineapple
10 oz. (300g) mushrooms natural yogurt Nuts & Seeds tabasco
1x bag spinach Non-Dairy sesame seeds sweetcorn
2x peaches 7x eggs chia seeds soy sauce
1x bad salad leaves almond milk tomato puree
ginger rice vinegar
2x limes Sweeteners
1x mango honey
2x red bell pepper maple syrup
1x red chili Other
1x broccoli vanilla protein powder
spring onion coconut water
Herbs matcha powder
parsley
mint
coriander
Frozen
blueberries
green beans
WHAT YOU NEED WHAT YOU NEED TO DO

SPANISH ZUCCHINI TORTILLA

SPANISH ZUCCHINI TORTILLA
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. olive oil Heat oil in a non-stick pan and sear the potato and onion over
Serves: 2
Prep: 10 mins
• 1 small potato, peeled, medium-high heat, for about 4 minutes. Next, add the zucchini
Cook: 25 mins chopped and sauté for another 4 minutes.
• 1 small onion, chopped
• ½ small zucchini, thinly In a bowl, whisk eggs and season with salt and pepper. Transfer
sliced the vegetables from the pan into the bowl and mix well.
• 6 eggs
Nutrition per
Using the same pan, add the egg mixture on low heat and make
serving: sure everything is evenly distributed. After about 3 minutes, run a
377 kcal spatula through the outer edges of the tortilla to make sure it
22g Fats does not stick to the pan.
22g Carbs
21g Protein
After 8-10 minutes, flip the tortilla (this might take more or less,
depending on heat, size and pan), using a plate over the pan.
Slide the uncooked part back into the pan.

After another 5-6 minutes, the tortilla should be cooked, remove

GF DF
from heat and serve.
MP HP

V
WHAT YOU NEED WHAT YOU NEED TO DO

OMELET WRAPS
OMELET WRAPS
WHAT YOU NEED WHAT YOU NEED TO DO

• 7 oz. (200g) cottage Place the cottage cheese, watercress and lemon peel in a
Serves: 4
Prep: 15 mins
cheese high bowl and puree with the hand blender (or food
Cook: 10 mins • 4 handfuls watercress processor) until smooth paste forms .
• 1 lemon, peel only
• 6 eggs Beat the eggs with the milk and herbs in a separate bowl.
• ¼ cup (60ml) soy milk
• 1 tsp. mixed herbs Heat 1 tsp. of oil in the medium size frying pan and fry 1/4 of
Nutrition per
• 4 tsp. coconut oil the egg over medium heat for 2 minutes until the egg
serving: • 3.5 oz. (100g) smoked solidifies, then turn around. Bake the other side for ½
237 kcal salmon, chopped minute.
15g Fats
3g Carbs Remove the omelet from the pan and set aside. Fry the
20g Protein
other omelets with the rest of the oil.

To serve, spread the cottage cheese paste over the omelets

and top with smoked salmon. Roll up the omelet as a wrap
and cut in half.
GF DF

LC Q
WHAT YOU NEED WHAT YOU NEED TO DO

EGG & TURKEY

STUFFED PEPPERS
EGG & TURKEY STUFFED PEPPERS
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 eggs Heat oven to 400F (200C).

Serves: 4
Prep: 5 mins
• 4 egg whites
Cook: 20 mins • 2 tbsp. almond milk Beat the eggs, egg whites and milk, then set aside.
• 1 tsp. coconut oil
• 1 small onion, chopped Heat the coconut oil in a pan over medium heat. Add the onion
• 1 lb (450g) lean ground and cook for 3 mins until softened and browned.
turkey
Nutrition per
• 2 tsp. oregano Add in the turkey, oregano and cumin, season with salt and
serving: • 1 tsp. cumin pepper. Cook until meat is cooked through, about 5 mins. Then
329 kcal • 2 cups (60g) spinach, add the spinach, and mix until it wilts about 2 mins.
12g Fats chopped
11g Carbs • 4 red medium bell Increase the heat and add in the eggs. Pull the eggs across the
43g Protein
peppers skillet with a spatula. Repeat for about 3 mins until eggs are
• ½ cup (50g) cheese cooked. Then set aside.
(dairy or plant-based)
• parsley, chopped to Cut the peppers horizontally and remove the seeds, then stuff
serve with the scrambled eggs and turkey.
GF LC

MP HP Place the peppers in a baking dish and sprinkle them with

grated cheese.
Q

Bake in the oven for 15 mins, until cheese, has melted and the
edges have browned.

To serve sprinkle with chopped parsley.

 WHAT YOU NEED WHAT YOU NEED TO DO

SMOKED SALMON, FETA

& ASPARAGUS OMELET
SMOKED SALMON, FETA & ASPARAGUS OMELET
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 oz. (125g) asparagus Wash the asparagus, break off the hard ends the discard
Serves: 2
Prep: 10 mins
• 1 tsp. coconut oil (they will break themselves in the right place). Cut the softer
Cook: 15 mins • 3 large eggs stalks diagonally to about 1/2 cm pieces.
• 5 tbsp. (70ml) milk, plant or
dairy Boil in lightly salted water for about 2 minutes, then strain
• 2 oz. (60g) smoked salmon, and set aside.
cut into pieces
Nutrition per
• ¼ cup (30g) feta cheese (or In a bowl, whisk eggs with the milk, salt and pepper. Add
serving: brie, camembert), cubed asparagus, salmon and cubed cheese, mix everything well.
302 kcal • 4-5 cherry tomatoes, halved
21g Fats • dill, to serve Heat the oven to 350F (180C). Heat the oil in a pan (diameter
6g Carbs of approx. 24 cm) over medium heat, and pour in the egg
20g Protein
mixture, rearrange the toppings if necessary. Top with the
halved cherry tomatoes (cut end up).
PRO TIP:
The length of time in the Cover the pan with a lid and cook until the mass is set for
oven will depend on the size about 5 minutes. Then place in the oven (without cover), and
GF LC
cook for another 6-10 minutes, until the mass sets.
of pan and thickness of the
MP Q
egg mixture.
To serve sprinkle with fresh dill and season with freshly
ground black pepper.
 WHAT YOU NEED WHAT YOU NEED TO DO

HIGH PROTEIN
BLUEBERRY PANCAKES
HIGH PROTEIN BLUEBERRY PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO

• 1/4 cup liquid egg whites Whisk together the egg whites and protein powder.
Serves: 1
Prep: 5 mins
(around 4 eggs)
Cook: 10 mins • 1 scoop (25g) of vanilla whey Stir in the mashed banana and add the blueberries. If the
powder pancake mixture seems too thick, add a splash of almond
• 1/2 banana, mashed milk to thin it.
• almond milk, if needed
• 1/4 cup (25g) fresh or frozen Heat the coconut oil in a pan to low-medium. Pour in the
Nutrition per
blueberries pancake mixture and cook until little bubbles form (about 5
serving: • ½ tsp. coconut oil minutes).
257 kcal
5g Fats Make sure the pancake has set enough before you try
18g Carbs flipping it, then flip over. Cook the pancake for another 2-3
36g Protein
minutes.

You can also make 3 small pancakes instead of 1 large.

Serve with your favourite toppings.

GF LC

HP V

Q N
WHAT YOU NEED WHAT YOU NEED TO DO

EGGS FRIED ON
TOMATOES WITH TUNA
EGGS FRIED ON TOMATOES WITH TUNA
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 large tomato Peel the tomato and chop into cubes.

Serves: 1
Prep: 5 mins
• 1 tsp. coconut oil
Cook: 5 mins • 2 eggs Heat the oil in a small frying pan, add the chopped tomato
• 3 oz. (80g) tuna in brine and fry over a high heat for about 3 minutes.
• a pinch of oregano
• a pinch of chili flakes Create 2 gaps in the tomato and break the eggs into them.
• parsley, chopped, to serve Season with salt and pepper.
Nutrition per
serving: Arrange pieces of Tuna on top. Then sprinkle with dried
307 kcal oregano and optionally chili flakes.
15g Fats
8g Carbs Fry for a further 3 minutes or until the egg whites are
32g Protein
cooked. Serve with fresh parsley.

Tips:
• Replace tuna with feta or Gorgonzola cheese
• For an extra carbohydrate boost serve with
GF DF
toasted bread or millet as a gluten-free option
LC HP

Q
WHAT YOU NEED WHAT YOU NEED TO DO

SUMMER SMOOTHIE
PROTEIN BOWL
SUMMER SMOOTHIE PROTEIN BOWL
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 medium peaches, Place all ingredients in a high-speed blender and blitz

Serves: 2
Prep: 10 mins
chopped, frozen until smooth.
Cook: 0 mins • 1 medium banana, sliced,
frozen Divide between 2 bowls, add your favourite toppings
• ¾ cup (190g) natural and serve straight away.
yoghurt
• ½ cup (125ml) coconut
Nutrition per
water NOTE:
serving: • 1 scoop (25g) vanilla Toppings are not included in macronutrient
252 kcal protein powder information, or shopping list.
5g Fats
36g Carbs Optional Toppings:
18g Protein
• Fresh berries
• Goji berries
• Walnuts
• Chia seeds
• Muesli
GF V

Q
WHAT YOU NEED WHAT YOU NEED TO DO

SPINACH
SHAKSHUKA
SPINACH SHAKSHUKA
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. coconut oil Heat the oil in a large pan over medium heat. Add the
Serves: 2
Prep: 10 mins
• 1 large onion, chopped onion and garlic and cook for 2-3 minutes until soft. Next,
Cook: 15 mins • 2 garlic cloves, crushed add the mushrooms and cook for another 3-4 minutes.
• 4 cups (300g) mushrooms, Season with salt & pepper.
sliced
• 2 cups (450g) leaf spinach Now start adding the spinach to the pan, you will likely
• 4 eggs have to do this in batches. Cover the pan with a lid and let
Nutrition per
• handful parsley, chopped it wilt, repeat this step until all the spinach is in the pan.
serving: Stir well and taste for seasoning.
321 kcal
22g Fats Make 4 indentations (‘wells’) in the spinach and break an
19g Carbs egg in each. Cook for 5-6 mins covered with a lid until egg
24g Protein
whites are set.

Dress in fresh parsley and serve.

GF DF

LC V

Q
WHAT YOU NEED WHAT YOU NEED TO DO

SALMON TATAR WITH

AVOCADO AND MANGO
SALMON TATAR WITH AVOCADO AND MANGO
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 small salmon filet (100g), Wash and dry the salmon, then cut it into small cubes.
Serves: 1
Prep: 10 mins
cut in cubes Next cut the avocado and mango into cubes and add to
Cook: 0 mins • ¼ avocado, cut in cubes the salmon.
• ¼ cup (30g) mango, cut in
cubes Mix in the lime juice, chili pepper, and coriander. Season to
• 1 tbsp. lime juice taste with salt and pepper and mix well.
• 1/3 tsp. honey
Nutrition per
• chili pepper, to taste Set aside to chill in the fridge for at least 10 mins, then
serving: • handful coriander, chopped serve with toast (not included in nutrition info).
282 kcal
17g Fats
9g Carbs
26g Protein

GF DF

LC Q
WHAT YOU NEED WHAT YOU NEED TO DO

TUNA SALAD
LETTUCE WRAPS
TUNA SALAD LETTUCE WRAPS
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 ¼ cup (280g) tuna in olive Put the tuna and half of the oil from the can in a bowl and
Serves: 2
Prep: 10 mins oil, drained mix with the tomato puree.
Cook: 0 mins • 1 tbsp. tomato puree
• 1 small red onion, finely Chop the red onion as fine as possible and add to the tuna.
chopped Cut the apple in 2 parts and remove the core. Chop the
• ½ Granny Smith apple apple into small cubes and also add to the tuna. Mix
• 8 lettuce leaves everything.
Nutrition per
serving: Spread the tuna over the 8 lettuce leaves and serve as
286 kcal wraps.
9g Fats
14g Carbs
38g Protein

GF DF

LC Q
WHAT YOU NEED
CHICKEN, ORANGE
WHAT YOU NEED TO DO

AND WALNUT SALAD

CHICKEN, ORANGE AND WALNUT SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

For the Dressing: Peel orange and, cut out the pulp and set aside. Squeeze
Serves: 2
Prep: 10 mins
• 3 tbsp. of honey the juice from the rest of the orange and keep it for the
Cook: 10 mins • 2 tbsp. mustard sauce.
• 1 tbsp. olive oil
• 1 tbsp. lemon juice Mix the ingredients of the dressing in a cup, season with
• 2 tbsp. orange juice salt and pepper.
• 1/3 tsp. cinnamon
Nutrition per
Cut the chicken breast into 4 smaller pieces, season with
serving: For the Salad: salt, coat with olive oil and place on a hot grill pan — grill
458 kcal • 7 oz. (200g) chicken breast for 4 minutes on both sides.
20g Fats • 4 handfuls rocket
47g Carbs • 1/4 iceberg lettuce Drizzle the chicken pieces with a tbsp. of dressing and
28g Protein
• 1 orange continue to grill for about 1.5 minutes on a slightly lower
• 1/3 pomegranate fruit, seeds heat, turn over, drizzle with another tbsp. of dressing and
• ¼ cup (30g) pecans, roasted grill for another minute, then remove from the pan and
set aside. Once cooled slightly slice into pieces.
GF DF
Mix the salad leaves and divide it between two plates,
HP Q then top with the orange and chicken. Sprinkle with the
pomegranate seeds and roasted pecans. Drizzle with the
N
remaining dressing and serve.
WHAT YOU NEED WHAT YOU NEED TO DO
SALMON & PEACH
SALAD
SALMON & PEACH SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

For the Marinade: Combine the apple cider vinegar, olive oil, tamari, maple
Serves: 2
Prep: 30 mins • 2 tbsp. apple cider vinegar syrup and ground pepper to make the marinade. Place the
Cook: 15 mins • 1 tbsp. olive oil salmon skinless-side down in a flat dish, pour over the
• 1 tbsp. tamari marinade. Leave it to sit in the fridge for 20-30 minutes.
• 1 tsp. maple syrup
• 1/2 tsp. ground pepper In the meantime, grill the corn in the oven or on a grill pan,
then cool slightly and cut off the kernels, set aside.
Nutrition per For the Salad:
serving: • 2 salmon filets (5 oz./140g Next, preheat the oven to 400F (200c) and place the salmon
416 kcal each) on a baking tray. Cook for 8-10 minutes or until it is cooked
25g Fats • 1 cob corn, cooked through.
21g Carbs
• 4 oz. (120g) salad leaves
33g Protein
• 1 peach, sliced Divide the salad leaves between two bowls, top with the
• 10 cherry tomatoes, halved sliced peach, tomatoes and grilled corn. Lastly, top with the
• 1 tbsp. balsamic vinegar salmon, either the whole fillet or flaked.

To serve, drizzle with balsamic vinegar and season with salt

GF DF
and pepper.
MP HP
WHAT YOU NEED WHAT YOU NEED TO DO

TUNA & BROCCOLI SALAD

WITH HONEY VINAIGRETTE
TUNA & BROCCOLI SALAD WITH HONEY VINAIGRETTE

WHAT YOU NEED WHAT YOU NEED TO DO

For the Salad: Divide the salad leaves between two plates. Add the sliced
Serves: 2
Prep: 10 mins
• 2 big handfuls salad radish and pieces of tuna.
Cook: 0 mins leaves
• 3 radishes, sliced Toast the bread and cut into cubes, then add to the salad.
• ½ cup (120g) tuna in
water, drained Place the broccoli in a pot of boiling water and cook for
• 2 slices bread approx. 5 minutes, then strain and add to the salad.
Nutrition per
• 100g broccoli
serving: • 2 tsp. Parmesan, grated In a bowl, mix all the dressing ingredients and drizzle over
328 kcal the salad. Sprinkle with parmesan cheese and serve.
14g Fats For the Dressing:
26g Carbs • 2 tbsp. olive oil
21g Protein
• 3 tbsp. of lemon juice
• 1 tsp. of honey
• salt and pepper

HP Q
 WHAT YOU NEED WHAT YOU NEED TO DO

GRILLED CHICKEN &

PINEAPPLE SALAD
GRILLED CHICKEN & PINEAPPLE SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

For the Salad: Mix the ingredients of the dressing in a salad bowl, season
Serves: 2
Prep: 10 mins
• 7 oz. (200g) chicken with salt. Add in the spinach and mint leaves and let it rest.
Cook: 13 mins breast
• 4 slices pineapple, In the meantime, cut the chicken breasts in half, horizontally
canned (you will end up with 4 chicken fillets), place on a hot grill
• 2 handfuls salad pan, and cover each chicken breast with a slice of
leaves pineapple, season with black pepper. Grill for around 6-8
Nutrition per
• 1/3 cup (10g) mint minutes, then turn and grill for another 5 minutes (at this
serving: leaves stage remove the pineapple and let it grill next to the
356 kcal • 1/2 small onion, finely chicken).
16g Fats chopped
34g Carbs Remove from the heat and let the chicken rest 3 minutes,
27g Protein
For the Dressing: then, cut it into strips.
• 2 tbsp. olive oil
• 1 tsp. ginger, grated Add the chicken to the salad together with sliced pineapple
• 1 clove garlic, minced and finely chopped onion, mix before serving.
• 1 lime, juiced
GF DF
• 1 tsp. honey
HP Q • Tabasco, optional Vegetarian option: replace the grilled chicken with fried or
baked tofu or feta cheese.
WHAT YOU NEED WHAT YOU NEED TO DO

WALDORF
CHICKEN SALAD
WALDORF CHICKEN SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 3.5 oz (100g) chicken, Place the chicken, chopped celery and apple, raisins, and
Serves: 2
Prep: 10 mins cooked, shredded or walnuts in a bowl. Add in the mayonnaise, yogurt and lemon
Cook: 0 mins chopped juice, season with salt and pepper and mix well.
• 3 celery stalks, chopped
• 1 apple, peeled, deseeded, Divide the salad leaves between bowls and top with the
chopped filling. Served with freshly ground black pepper.
• 1/4 cup (40g) raisins
Nutrition per • ¼ cup (30g) walnuts,
serving: chopped VEGGIE OPTION:
354 kcal • 1 tbsp. mayonnaise Instead of chicken add tofu.
16g Fats • 1 tbsp. natural low fat yogurt
33g Carbs
• 1 tbsp. lemon juice
20g Protein
• 3 oz. (90g) mixed salad
leaves

GF MP

HP Q

N
 WHAT YOU NEED WHAT YOU NEED TO DO

TUNA & QUINOA

TOSS SALAD
TUNA & QUINOA TOSS SALAD

WHAT YOU NEED WHAT YOU NEED TO DO

For the Dressing: Cook quinoa according to instructions on the packaging.

Serves: 2
Prep: 10 mins
• 1 tbsp. olive oil
Cook: 10 mins • 2 tsp. red wine vinegar Combine the dressing ingredients in a small bowl.
• 1 tsp. fresh lemon juice Combine quinoa and the remaining ingredients in a bowl.
• 1 tsp. Dijon mustard
• salt & pepper, to taste Drizzle with the earlier made dressing and toss gently to
coat.
Nutrition per
For the Salad:
serving: • 1 cup (185g) cooked quinoa
399 kcal • 1/4 cup (50g) chickpeas,
11g Fats rinsed and drained
41g Carbs • 1/2 cucumber, chopped
37g Protein
• 1 tbsp. crumbled feta cheese
• 10 cherry tomatoes, halved
• 2 cans tuna (7 oz./200g
drained)
GF MP

HP Q
 SALMON &
WHAT YOU NEED WHAT YOU NEED TO DO

COUSCOUS SALAD
SALMON & COUSCOUS SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

For the Salmon: Preheat oven to 400F (200C). Rub the salmon with olive oil and
Serves: 2
Prep: 10 mins
• 2x 4 oz. (115g) pieces of season with salt and pepper.
Cook: 12 mins salmon
• 2 tsp. olive oil Place salmon skin-side down on a baking tray, and pour the
• 2 tsp. lemon juice lemon juice over the top. Roast for 10-12 minutes, until cooked
• Sea salt and pepper through.

Nutrition per
For the Salad: In the meantime, make the dressing by whisking together all the
serving: • 2 cups (150g) iceberg ingredients.
516 kcal lettuce, chopped
29g Fats • 1 cup (157g) couscous, Prepare the salad by dividing the iceberg lettuce in between
29g Carbs cooked bowls, top with cooked couscous, red onion, tomatoes, and feta
36g Protein
• 1/2 red onion, chopped cheese.
• 10 cherry tomatoes,
chopped Once salmon is cooked, remove from oven and place on top of
• 2 tbsp. feta cheese the salad. Drizzle with the dressing and serve.
MP HP
For the Dressing:
Q • 1 tbsp. olive oil
• 1 tbsp. fresh lemon juice
• ½ tsp. Dijon mustard
• ½ tsp. maple syrup or
honey (optional)
• Sea salt and pepper, to
taste
WHAT YOU NEED WHAT YOU NEED TO DO

POST-WORKOUT POTATO
PANCAKES WITH
COTTAGE CHEESE
POST-WORKOUT POTATO PANCAKES WITH COTTAGE CHEESE

WHAT YOU NEED WHAT YOU NEED TO DO

For the Pancakes: Wash, peel and grate the potatoes using the fine grooves.
Serves: 1
Prep: 10 mins
• 5/8 cup (140g) potatoes, Wash and grate the zucchini as well. Place in a bowl and
Cook: 10 mins peeled and grated add in the egg, shallot, dill, flour and salt & pepper. Mix
• ¼ cup (50g) zucchini, well until combined.
grated
• 1 egg Heat up a dry non-stick frying pan and fry small pancakes
• ½ shallot, chopped for 3 mins, then flip and fry for another 1 minute.
Nutrition per
• 2 tbsp. dill, chopped
serving: • 2 tbsp. spelt flour Finely chop the radish and the other half of the shallot. Mix
502 kcal in with the dill, cheese, and yogurt. Season to taste with
20g Fats For the Topping: salt and pepper.
56g Carbs • 1/5 cup (50g) cottage
28g Protein
cheese Serve the pancakes warm with the cheese mix on top.
• 1 tbsp. natural yogurt
• 2 radishes, chopped
• 1 tbsp. dill, chopped
• ½ shallot, chopped
V Q
 WHAT YOU NEED WHAT YOU NEED TO DO

MISO SALMON WITH

ZUCCHINI NOODLES
MISO SALMON WITH ZUCCHINI NOODLES
WHAT YOU NEED WHAT YOU NEED TO DO

For the Salmon: Mix all the salmon marinade ingredients. Coat the
Serves: 2
Prep: 20 mins
• 2 salmon fillets, 4.5 oz. (130g) salmon fillets in the marinade and refrigerate for at least
Cook: 15 mins each 20 mins.
• 2 tbsp. miso paste
• 2 tbsp. honey In the meantime, place the zucchini noodles and sliced
• ¼ cup (60ml) tamari, or soy radish in a bowl. Mix all the ingredients for the dressing
sauce and pour over the salad. Mix well and refrigerate until
Nutrition per
• 2 tbsp. ginger, grated serving.
serving: • 2 tbsp. apple cider vinegar
496 kcal • 1 tbsp. sesame oil Preheat oven to 350F (180C).
30g Fats • 2 tsp. sesame seeds
27g Carbs Place the salmon in an oven proof dish and pour some of
29g Protein
For the Noodles: the marinade over it. Bake for 12 mins and then turn the
• 14 oz. (400g) zucchini broiler on for about 2-3 mins to brown the top. Check
noodles often to avoid burning.
• 6 radishes, sliced
• 2 tsp. sesame oil Once cooked, serve salmon alongside the zucchini salad.
GF DF
• 2 tsp. ginger, grated Sprinkle with sesame seeds to serve.
• 1 tsp. honey
• 2 tbsp. soy sauce
• juice of 1 lime
MOROCCAN COD &
WHAT YOU NEED WHAT YOU NEED TO DO

BULGUR SALAD
MOROCCAN COD & BULGUR SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 10 oz. (300g) cod fillets Drizzle the cod fillets with lemon juice. Then season with salt
Serves: 2
Prep: 5 + 30 mins
• 1 tbsp. lemon juice & pepper, rub with the garlic, and the rest of the spices, coat
Cook: 15-25 mins • 2 cloves garlic, crushed with 1 tbsp. of oil. Leave for half an hour to marinade, if you
• ½ tsp. turmeric have time.
• ½ tsp. paprika
• ½ tsp. cumin Cook the bulgur in salted water (about 15 minutes) and once
• pinch of saffron cooked set aside. Place the chopped tomato in a salad
Nutrition per
• 2 tbsp. olive oil bowl, add in the chopped onion, olives and parsley. Season
serving: • Scant ½ cup (100g) of with salt & pepper, mix and set aside.
447 kcal bulgur groats
18g Fats • 1 tomato, chopped Heat the pan, and fry the cod for about 3-4 minutes each
42g Carbs • 1/4 onion, chopped side, until cooked throughout, then remove from the pan.
34g Protein
• 15 green olives, halved
• 3 sprigs of parsley, Heat the cooked bulgur on the same pan, with the
chopped remaining juices, then divide between plates. Serve with the
• lemon wedges, to serve cod and top with the earlier prepared tomato salad. Serve
with lemon wedges.
DF HP
TURKEY & BROCCOLI
WHAT YOU NEED WHAT YOU NEED TO DO

STIR FRY
TURKEY &. BROCCOLI STIR FRY
WHAT YOU NEED WHAT YOU NEED TO DO

• 3.5 oz. (100g) black rice Cook the noodles according to the instructions on the
Serves: 2
Prep: 10 mins
noodles packaging. Strain and rinse with cold water, then set aside.
Cook: 20 mins • 7 oz. (200g) turkey fillet,
chopped In a wok or deep pan heat the olive oil and fry the turkey for
• 1 broccoli, diced into about 3-4 minutes. Add in the broccoli florets and fry for
florets another 1-2 minutes. Next, pour half a cup of water and 3
• 1 tbsp. olive oil tbsp. of soy sauce, then cook until all the water evaporates
Nutrition per
• 4 tbsp. soy or tamari sauce and the broccoli is tender (about 10 mins).
serving: • 2 tsp. sesame oil
494 kcal • 1 tbsp. rice vinegar In the meantime, mix together the remaining soy sauce,
16g Fats • 1 tbsp. grated ginger sesame oil, vinegar, grated ginger, and mix well.
56g Carbs • 2 tbsp. spring onion,
42g Protein
chopped Once turkey and broccoli are ready, add in the earlier
• handful coriander, to serve cooked noodles and heat it for a 2 - 3 minutes. Take off the
heat, pour in the sauce and gently mix.

Serve with chopped spring onions and coriander leaves.

GF DF

HP Q
 WHAT YOU NEED WHAT YOU NEED TO DO

BAKED SALMON WITH

ZOODLES & QUINOA
BAKED SALMON WITH ZOODLES & QUINOA
WHAT YOU NED
NEED WHAT
WHATYOU
YOU
NEED
NEED
TOTO
DODO

• 2 salmon fillets (4.4 oz. /125g Mix together the ingredients of the marinade and cover the
Serves: 2
Prep: 10+1h chill
each) salmon to marinate for about 1 hour.
Cook: 15 mins • 3.5 oz. (100g) quinoa, cooked
• 1 zucchini While the salmon is marinating, cook the quinoa and
• 1/2 tbsp. olive oil spiralize the zucchini.
• 1 garlic clove, crushed
• 2.5 oz. (70g) sundried Heat the oil in the pan, add the crushed garlic and fry for 1-2
Nutrition per
tomatoes, rinsed, chopped minutes. Add in the zoodles and stir occasionally until it
serving: softens, but still firm, for about 3-4 minutes. Towards the
487 kcal Salmon Marinade: end add the chopped tomatoes, and season with salt and
28g Fats • 2 tbsp. tamari pepper, to taste.
19g Carbs • ½ tbsp. olive oil
38g Protein
• ½ tsp. sweet paprika Heat the oven to 480F (250C) and place the salmon on a
• ½ tsp. hot paprika baking tray or casserole dish. Bake for about 7 minutes.
• 1 tbsp. rice vinegar
• 1 tsp honey Remove the salmon from the oven to rest for a moment, and
• 1 tbsp. black sesame seeds in the meantime pour in the salmon juices into the quinoa,
GF DF
• chilli flakes, to taste mixing well.
LC HP
Divide the quinoa and zoodles between two plates, then
Q
place the salmon on top, sprinkle with chili flakes, to serve.
CHICKEN THIGHS
WHAT YOU NEED WHAT YOU NEED TO DO

WITH HOISIN RICE

CHICKEN THIGHS WITH HOISIN RICE
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 tbsp. coconut oil Heat the oven to 375F (190C). Heat the oil in a large pan.
Serves: 8
Prep: 5 mins
• 8 skinless chicken thighs
Cook: 50 mins • scant 1 cup (200g) jasmine Season the chicken thighs with salt and pepper and fry for 5
rice minutes each side until golden brown, then take off the heat
• 4 spring onions, chopped and transfer onto a plate.
• 4 cloves garlic, sliced
• 1/3 cup (200ml) white Pour out most of the fat from the pan, leaving about 1 tbsp
Nutrition per
wine in the pan.
serving: • 2 heaped cups (500ml)
336 kcal chicken stock Add into the pan the peeled and sliced garlic and the spring
15g Fats • 4 tbsp. dried cranberries onion, fry for 1 minute.
16g Carbs
29g Protein
For the Sauce: Add uncooked rice and fry again for about 1 minute. Pour in
• 3 tbsp. soy sauce the wine and cook for a further 2 minutes until most of the
• 2 tbsp. of rice vinegar liquid evaporates.
• 1 tbsp. of peanut butter
• 1 tsp. of chili flakes Next, add all ingredients of hoisin sauce, hot stock, and
GF DF
• 1 tsp. of honey cranberries, bring to a boil.
LC MP • 1 tsp. of sesame oil
Transfer the rice into an over-proof dish and place the
HP N
chicken thighs in the center. Bake in the preheated oven for
30 minutes.

Once cooked, divide onto 4 plates and serve, or store in the

fridge for up to 2-3 days.
WHAT YOU NEED WHAT YOU NEED TO DO

CHINESE PORK STIR-FRY

WITH PINEAPPLE
CHINESE PORK STIR-FRY WITH PINEAPPLE
WHAT YOU NEED WHAT YOU NEED TO DO

• 14 oz. (400g) pork Wash the meat, dry it, and cut them into the thinnest slices
Serves: 4
Prep: 20 mins
tenderloin possible. Season with salt and pepper, and coat in potato flour.
Cook: 10 mins • 1 tbsp. potato starch
• scant ½ cup (100g) white Cook the rice according to instructions. Drain the pineapple but
rice keep some of the juices for the sauce. Cut the peppers into
• 2/3 cup (135ml) strips, and cut the onion into feathers. Half the chili, remove the
pineapple chucks, in juice seeds, then finely chop. Peel and grate the ginger.
Nutrition per
(keep the juice)
serving: • 1 red bell pepper, sliced Prepare the sauce by mixing all sauce ingredients in a bowl.
303 kcal • ½ onion, sliced
11g Fats • 2 garlic cloves In a wok or large pan, heat 1 tablespoon of coconut oil, and stir
22g Carbs • ½ chili pepper fry all the vegetables (pepper, onion, garlic, chili, ginger) over
28g Protein
• 1-inch fresh ginger, high heat for about 3 minutes. Add the drained pineapple and
grated fry together for another 2 minutes, then transfer everything onto
• 2 tbsp. coconut oil the plate.
• 2 spring onions, chopped,
to serve Add a second spoon of oil to the pan and fry the tenderloin on
GF DF
high heat for about 3 minutes, stirring constantly.
MP For the Sauce:
• 1/3 cup (180ml) Put the vegetables back into the pan and mix, then add the
pineapple juice from can sauce. Cook over high heat for about 2 minutes until the sauce
• 5 tbsp. soy sauce thickens, in the meantime mix now and then.
• 3 tbsp. rice vinegar
Sprinkle with chopped spring onions and serve with rice.
 WHAT YOU NEED WHAT YOU NEED TO DO
SLOW COOKER
CHICKEN FAJITAS
SLOW COOKER CHICKEN FAJITAS
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 lb (900g) chicken Place half of the sliced peppers and onion in the slow
Serves: 8
Prep: 10 mins
breasts cooker. Layer the chicken and coat with honey, olive oil, lime
Cook: 3-4hrs • 4 bell peppers, sliced juice, all the seasoning and chopped tomatoes.
• 1 red onion, sliced
• 2 tbsp. honey Lastly, add the remaining peppers and onions and cook for
• 1 tbsp. olive oil 4 hours on high.
• 1 lime, juice
Nutrition per
• 1 tbsp. chilli powder Remove the chicken and shred it with a fork, then return it in
serving: • 1 tbsp. cumin in the slow-cooked, mix well and cook for another 10 mins.
183 kcal • 1 tbsp. paprika on low.
3g Fats • 1 tsp salt
12g Carbs • 1 tsp onion powder Assemble fajitas and enjoy.
28g Protein
• 1 tsp garlic powder
• 1 cup chopped
tomatoes Suggested serving (not included in nutrition info) :
• tortillas, cream, guacamole, coriander
GF DF

LC MP

HP
 WHAT YOU NEED WHAT YOU NEED TO DO

CREAMY CHICKEN,
MUSHROOM & TOMATO PASTA
CREAMY CHICKEN, MUSHROOM & TOMATO PASTA

WHAT YOU NEED WHAT YOU NEED TO DO

• 1 ½ cup (150g) penne Cook the pasta according to the instructions on the packaging.
Serves: 3
Prep: 10 mins
• 12 oz. (350g) chicken breast Chop the chicken fillet, season with salt and pepper and dredge
Cook: 20 mins • 1 tsp. wheat flour with flour.
• 1 tbsp. olive oil
• 1 tsp. dried oregano Heat oil in a large pan and cook chicken over medium heat, then
• 1 small onion, diced season with oregano. Once the chicken is cooked, remove from
• 2 garlic cloves, sliced the pan and set aside.
Nutrition per
• 6 sun-dried tomatoes,
serving: chopped In the same pan, sauté the onion and sliced garlic. Next, add
385 kcal • ½ cup (125ml) plant-based sliced mushrooms and cook for 5 - 7 minutes until soft and
14g Fats oat cream (or normal) tender. Add chopped tomatoes and cook for another minute.
26g Carbs • 1 bag spinach
35g Protein
• basil leaves, to garnish Place the cooked chicken back into the pan, and add in the
• 4 cups (300g) mushrooms, cream and spinach. Bring to a boil and cook until spinach has
sliced wilted — season to taste with salt and pepper.

Add the cooked pasta. Stir well and serve.

DF MP
 WHAT YOU NEED WHAT YOU NEED TO DO

CAJUN BEEF & VEG RICE

CAJUN BEEF & VEG RICE
WHAT YOU NED
NEED WHAT YOU NEED TO DO

• 1 tbsp. coconut oil Heat the oil in a large pan over medium heat. Add the
Serves: 3
Prep: 10 mins
• 3 large carrots, sliced carrots, peppers and white parts of the spring onions. Sauté
Cook: 25 mins • 2 peppers, sliced for 10 minutes until the vegetables start to soften.
• 4 spring onions, sliced
• 1 lb. (500g) 5% fat beef mince Add in the minced beef, season with salt and pepper and
• 2 tsp. Cajun seasoning cook for 10 minutes, until the meat is browned.
• 1 tbsp. tomato purée
Nutrition per
• 1 lb. (500g) cooked rice Add the Cajun seasoning and tomato purée then stir well.
serving: Add in the cooked rice along with 4 tbsp. of water.
503 kcal
13g Fats Stir well to combine all of the ingredients and heat for about
55g Carbs 3-4 minutes.
40g Protein

Sprinkle with the green parts of the spring onion and serve.

GF DF

MP
 WHAT YOU NEED WHAT YOU NEED TO DO

CHINESE STYLE SHRIMPS & VEG

CHINESE STYLE SHRIMPS & VEG
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (185g) rice, Cook the rice according to the instructions on the
Serves: 3
Prep: 15 mins uncooked packaging.
Cook: 15 mins • 2 tbsp. olive oil
• 1 carrot, peeled, sliced In a wok (or large frying pan) heat 1 tbsp. of oil. Cook the
• 1 pepper, chopped carrots, peppers and garlic for 3 minutes. Then add zucchini
• 1 small onion, sliced and continuously stir for about 5 minutes. Add ginger and
• 3 garlic cloves, sliced season with salt and chilli.
Nutrition per
• 1 small zucchini, sliced
serving: • 1 ½ tbsp. ginger, grated Move the vegetables to the edge of the pan. Add in the
436 kcal • a pinch of chilli flakes remaining 1 tbsp. of oil and cook the shrimps on the other
11g Fats • 9 oz. (250g) shrimps side of the pan. Fry on high heat, continuously stirring, for
63g Carbs • 2 tbsp. soy sauce
22g Protein about 1 minute. Mix with vegetables and cook for another
• 1 tsp. potato flour minute.
• 2/3 cup (160ml) water
• 1 tbsp. coconut palm Mix the soy sauce with the potato flour, water and sugar.
sugar Pour the mixture into the pan and bring to a boil, simmer for
GF DF
1-minute stirring frequently. Serve with cooked rice.

MP HP
WHAT YOU NEED WHAT YOU NEED TO DO

ZESTY TURKEY MEATBALLS

WITH COUSCOUS SALAD
ZESTY TURKEY MEATBALLS WITH COUSCOUS SALAD

WHAT YOU NEED WHAT YOU NEED TO DO

For the Meatballs: Heat 1 tbsp of oil in a frying pan over medium heat, and sauté
Serves: 4 onion for 5 minutes. Add in the chillies and garlic, then
Prep: 20 mins
• 2 tbsp. coconut oil
• 1 onion, chopped continue for another 1 minute. Transfer to a bowl, and leave to
Cook: 30 mins
• ¼ tsp. chili flakes cool for 5 minutes.
• 2 garlic cloves, chopped
Next, add the turkey mince, half the mint, half the lemon zest
• 1 lb. (500g) pack turkey thigh and 1 tbsp. of dry couscous into the bowl. Season with salt
mince and pepper, mix well and shape into 16 meatballs. Pop them
Nutrition per
• 2 handfuls mint leaves, in the freezer for 15 minutes.
serving: finely chopped
429 kcal • 1 lemon, zested and juiced In the meantime, put the couscous in a bowl with the
8g Fats • 7 oz. (200g) 0% fat Greek remaining lemon zest. Pour over the hot stock, cover and set
52g Carbs yoghurt aside for 15 minutes.
42g Protein
• 1 garlic clove, minced
Blanche the peas in a pot for 2 minutes. Drain and set aside.
For the Salad:
Make the sauce by mixing the yoghurt, minced garlic, the
• 7 oz. (200g) couscous, plus 1
remaining mint and half the lemon juice. Season with salt and
tbsp pepper then set aside.
MP HP
• 1 cup (250ml) vegetable
stock cube Fluff up the couscous with a fork, and mix in the remaining
• 7 oz. (200g) frozen peas lemon juice, peas, and sliced radishes — season to taste.
• 8 radishes, finely sliced
Heat the remaining 1 tbsp. of oil in a frying pan over medium
heat. Fry the meatballs for 10 mins, turning regularly until
browned. Cover with a lid and cook for 5 more minutes on low
heat, until thoroughly cooked.

Serve with the couscous salad and yoghurt.

 HONEY & LIME GLAZED SALMON
WHAT YOU NEED WHAT YOU NEED TO DO

WITH PINEAPPLE RICE

HONEY & LIME GLAZED SALMON WITH PINEAPPLE RICE

WHAT YOU NEED WHAT YOU NEED TO DO

• 1.3 lb (600g) salmon, 4 Cut the skin off the salmon fillets. Rinse and dry.
Serves: 4
Prep: 5 + 1hr fillets
Cook: 35 mins Mix the ingredients of the marinade and coast the pieces of
Marinade: salmon. Place in a casserole for marinating for about 1 hour.
• 3 tbsp. honey
• 3 tbsp. lime juice Cook the rice in lightly salted water, then spread on a large
• 3 tbsp. soy sauce plate to cool.
Nutrition per
• 1 tbsp. olive oil
serving: • 3 tbsp. ginger, grated Drain the sweetcorn and add to the rice. Peel and cut the
643 kcal • 2 garlic cloves, crushed pineapple into small chunks and the cucumber into small
24g Fats cubes. Add to the salad bowl, season with a pinch of salt,
68g Carbs Pineapple Rice: lime juice and honey. Add coriander leaves (or mint) and mix
35g Protein
• 2/3 cup (150g) rice well.
• ¾ cup (200g) sweetcorn
• 1 ¼ cups (250g) pineapple, Preheat the oven to 410F (210C). Bake the marinated salmon
chopped for 18 minutes, until cooked throughout.
• 1 1/3 cup (200g)
GF DF
cucumber, chopped Serve salmon with the earlier prepared pineapple rice.
HP • 1 lime, juiced
• 2 tbsp. honey
• 1/2 cup coriander leaves
(or mint)
 WHAT YOU NEED WHAT YOU NEED TO DO

SIMPLE CHICKEN CURRY

WITH SAFFRON RICE
SIMPLE CHICKEN CURRY WITH SAFFRON RICE
WHAT YOU NEED WHAT YOU NEED TO DO

For the Chicken: Season the thighs with salt and pepper.
Serves: 4
Prep: 10-15 mins • 8 skinless chicken thighs
Heat the oil in the pan, fry the thighs on both sides until
Cook: 30-45 mins fillets golden brown. Remove from the pan and set aside.
• 1 tbsp. oil
• 1 large onion, diced In the same pan sauté the diced onion, garlic and ginger for
• 1 tbsp. ginger, minced 3-4 mins, often stirring — season with pepper and turmeric.
• 5 cloves garlic, minced Then add chopped tomatoes, and 1/4 cup of water, season
with salt and bring to a boil.
Nutrition per
• ½ tsp. black pepper
serving: • 3 large tomatoes, Place the chicken thighs in the simmering sauce, cover with
531 kcal chopped a lid and cook for about 30-45 mins or until the meat is
22g Fats • 1 ½ tsp. turmeric tender.
47g Carbs
36g Protein In the meantime cook the rice. Combine saffron threads and
For the rRce: boiling water and allow to ‘brew’ for at least 5 minutes.
• 1/4 cup (60ml) boiling
water In a medium pot, combine saffron and the water with the
• pinch saffron threads rice and all other ingredients.
(roughly 1/8 tsp.)
GF DF Cover and bring to a boil, then reduce heat and simmer for
• 1 cup (225g) basmati rice 15 minutes. Remove from heat and let sit for covered
HP • 1 tsp. coconut oil another 10 minutes before serving.
• 1/2 tsp. onion powder
• 1/4 tsp. salt Serve 2 chicken thighs along with sauce and a serving of
• 1 3/4 cup vegetable stock saffron rice.
Tip: rice can also be prepared in a rice cooker, prep the
saffron as above and then follow rice cooker instructions.
WHAT YOU NEED WHAT YOU NEED TO DO

ONE POT TURKEY

CHILI WITH RICE
ONE POT TURKEY CHILI WITH RICE
WHAT YOU NED
NEED WHAT
WHATYOU
YOU
NEED
NEED
TOTO
DODO

• 10 oz. (300g) minced turkey Heat the oil in a large pan, add the onion and garlic,
Serves: 4
Prep: 10 mins
fillet cooking for 3-4 minutes. Next, add the meat and fry for
Cook: 25 mins • 1/2 cup (115g) rice about 5-6 minutes until cooked throughout.
• 1 medium onion, finely
chopped Add spices, mix, then add the dry rice and mix again. Next
• 2 cloves garlic, minced add the chopped peppers, beans, corn, canned tomatoes
• 1 tbsp. oil and broth. Mix and bring to the boil. Simmer covered on low
Nutrition per
• 1/2 can chopped tomatoes heat for about 17-20 minutes.
serving: • 1 red bell pepper, chopped
295 kcal • 1 cup (250ml) vegetable Add grated cheese, cover and heat for another 2 minutes
9g Fats broth until the cheese melts, then serve.
21g Carbs • 1/3 cup (60g) red kidney
31g Protein
beans, drained
• 1/3 cup (85g) sweet corn, Dairy free option: cheese in this recipe is optional, so if you
drained prefer a dairy free meal, just skip the cheese or replace with
• 1/3 cup (30g) grated cheese a vegan version.
(optional)
GF MP

HP Spices:
• 1 tsp dried oregano
• 1 tsp cumin,
• 1 tsp sweet pepper,
• 1/2 tsp hot pepper,
• 1/2 tsp salt,
• 1/3 tsp ground pepper
WHAT YOU NEED WHAT YOU NEED TO DO

BAKED SALMON TRAY

WITH RICE & TOMATOES
BAKED SALMON TRAY WITH RICE & TOMATOES
WHAT YOU NEED WHAT YOU NEED TO DO

• 14 oz. (400g) salmon fillet, Cut the salmon fillet into 4 pieces. Rinse, dry and place in a
Serves: 4
Prep: 5 mins
skin removed bowl. Season with salt, pepper, paprika, curry, and oregano.
Cook: 30 mins • 1 tsp. honey Add honey, soy sauce, 2 tbsp. olive oil and 2 tbsp. of lemon
• 2 tbsp. soy sauce juice, mix everything and cover the salmon.
• 2 tbsp. olive oil
• 4 slices of lemon + 2 tbsp. Preheat oven to 400F (200C).
of juice
Nutrition per
• 7/8 cup (200g) jasmine Cook the rice according to the instructions on the
serving: rice packaging. Drain it, then transfer into a baking dish and
476 kcal • 1 cup (150g) cherry spread the rice over the whole surface of the dish.
19g Fats tomatoes
44g Carbs • handful basil leaves Place the salmon fillets on top of the rice, add the cherry
31g Protein
• 4 tbsp. natural yoghurt, 0% tomatoes and basil leaves, then sprinkle with chilli flakes.
fat
Top salmon with lemon slices, and drizzle over the
Spices: remaining marinade and bake in the preheated oven for 15
• 2 tsp. paprika minutes.
GF MP
• 1/2 tsp. curry
HP • 1 tsp. oregano Serve with a dollop of natural yoghurt.
• pinch of chilli flakes
 WHAT YOU NEED WHAT YOU NEED TO DO

MEXICAN FRIED RICE

MEXICAN FRIED RICE
WHAT YOU NED
NEED WHAT
WHATYOU
YOU
NEED
NEED
TOTO
DODO

• 7 oz. (300g) chicken breast Chop the chicken into cubes, season with salt, pepper,
Serves: 4
Prep: 10 mins
• 2 cloves garlic, crushed spices and crushed garlic.
Cook: 25-30 mins • scant ½ cup (100g) rice
• 2 tbsp. coconut oil Cook the rice according to the instructions on the
• 1/2 red onion, chopped packaging, drain, and transfer onto a plate and to cool.
• 1 red pepper, diced
• 3/8 cup (100g) sweetcorn, Heat the oil in the pan over medium-high heat, and fry the
Nutrition per
drained chicken for about 3-4 minutes. Add in the chopped onion
serving: • ½ cup (100g) red kidney and diced peppers and continue to cook for another 3-4
360 kcal beans, drained minutes.
16g Fats • 1 tomato, peeled, chopped
32g Carbs • 1 avocado, stone removed, Next add the drained corn, beans and the cooked rice, mix
24g Protein
flesh diced well and cook for another 2 minutes.
• 1 tbsp. lime
• ½ chilli, chopped Remove from the heat, and add the peeled and diced
• handful coriander, chopped tomato, mix.
GF DF
Spices: To serve, divide the rice between plates, top with avocado,
MP HP • 1 tsp. oregano drizzle with lime juice, and sprinkle with chopped chilli and
• 1 tsp. paprika coriander.
• 1 tsp. ground cumin
• 1/2 tsp. chilli flakes PRO TIP:
- To easily peel the tomato, pour boiling water over it for
about 1 min, the skin will then easily come off.
WHAT YOU NEED WHAT YOU NEED TO DO

BEEF & GREEN BEANS

PASTA IN SOY SAUCE
BEEF & GREEN BEANS PASTA IN SOY SAUCE
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 oz. (120g) whole-wheat Cook the pasta according to instructions on the packaging.
Serves: 2
Prep: 10 mins
pasta Cut the beef into thin slices.
Cook: 15 mins • 10 oz. (300g) beef steak
• 4 spring onions Slice the spring onions diagonally into 1-1.5 inch pieces. Peel
• 2 cloves garlic and slice the garlic.
• 1 tbsp. coconut oil
• 2 tbsp. soy sauce Heat the oil in a large pan over medium-high heat and cook
Nutrition per
• 1/3 cup (80ml) beef stock on the beef for about 3 minutes, then transfer onto a plate
serving: • 100g green beans, frozen and drizzle with soy sauce.
491 kcal
12g Fats Add the garlic and spring onion to the same pan and cook
53g Carbs for about 3 minutes, until spring onions start to soften.
44g Protein

Return the beef and soy sauce into the pan and add the hot
stock and frozen beans. Cook for another 2-3 minutes, then
add the cooked pasta, stir now and then for about 2
minutes.
DF MP

HP Q
 WHAT YOU NEED WHAT YOU NEED TO DO

CHICKEN & MANGO

STIR FRY
CHICKEN & MANGO STIR FRY
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 lb. (450g) chicken Cut the chicken into thin strips and season with salt and pepper,
Serves: 4
Prep: 10 mins
breasts, cut into strips then coat in the flour.
Cook: 10 mins • 1 tbsp. buckwheat flour
• 1 mango, peeled Peel the mango and cut the flesh into strips. Cut the peppers into
• 1 red bell pepper, sliced strips, peel the onion and cut into half rings.
• 1 red onion, chopped
• 2 cloves garlic, minced Half the chili pepper lengthwise, remove the seeds, then finely
Nutrition per
• 1 small chili pepper, chop. Peel and grate the ginger.
serving: deseeded and chopped
308 kcal • 2 tbsp. ginger, grated Prepare the sauce by mixing all the sauce ingredients in a bowl.
9g Fats • 2 tbsp. coconut oil
31g Carbs In a wok or large pan heat 1 tbsp. of coconut oil, and stir fry the
29g Protein
For the Sauce: vegetables (peppers, onions, chili pepper, garlic and ginger) over
• 3 tbsp. of rice vinegar high heat for about 3 minutes. Add the mango and mix, cooking
• 3 tbsp. of water for another 2 minutes, then remove everything and set aside.
• 5 tbsp. of soy sauce
• 2 tbsp. honey Add a second tbsp. of oil to the pan and fry the chicken for about
GF DF
3 minutes, stirring often.
MP HP
Place the mango and vegetables back to the pan and mix well,
Q then add the sauce. Cook on high heat for about 2 minutes until
the sauce thickens, in the meantime mix often.

Serve with rice (not included in nutrition information per serving).

WHAT YOU NEED WHAT YOU NEED TO DO

SALMON TERIYAKI WITH GREEN

BEANS & SWEETCORN RICE
SALMON TERIYAKI WITH GREEN BEANS &
SWEETCORN RICE
WHAT YOU NED
NEED WHAT YOU NEED TO DO

• 4 salmon fillets (5 oz. / 150g Make the marinade by mixing all the sauce ingredients
Serves: 4
Prep: 10 + 1 h
each) together. Season with salt and pepper.
Cook: 15 mins • 5 oz. (150g) green beans,
frozen Cut the skin off the salmon then rinse, dry and marinate in
• 1 cup (150g) sweetcorn the earlier prepared sauce for 1 hour.
• 3.5 oz (100g) brown rice
• 2 tbsp. sesame seeds In the meantime, cook the rice according to the instructions
Nutrition per
• 1 tbsp. sesame oil on the packaging. Add the green beans to the cooking rice 4
serving: minutes before the end of cooking, then drain. Next add the
507 kcal For the Sauce: sweetcorn and mix well.
19g Fats • 8 tbsp. soy sauce
40g Carbs • 3 tbsp. maple syrup Preheat the oven to 450F (230C). Place the salmon into an
45g Protein
• 1 tbsp. lime juice oven proof dish leaving the marinade aside. Bake for 8-10
• 4 tbsp. grated ginger minutes and 3 minutes before the end of baking sprinkle
• 2 garlic cloves, grated with sesame seeds.

Transfer the marinade into a small saucepan and heat until

GF DF
it thickens, then mix in the sesame oil, take off the heat and
MP HP set aside.

To serve, divide the rice and salmon between plates, then

drizzle with the teriyaki sauce.
WHAT YOU NEED WHAT YOU NEED TO DO

CHICKEN ORANGE STIR FRY

CHICKEN ORANGE STIR FRY
WHAT YOU NED
NEED WHAT YOU NEED TO DO

For the Sauce: Mix all the sauce ingredients together. Add some water if
Serves: 4
Prep: 10 mins
• 1 orange, juice only necessary to thin it down slightly.
Cook: 25 mins • 1/3 cup (100g) marmalade
(low sugar) Cook rice according to instructions on packaging or use
• ¼ cup (60ml) soy sauce leftover rice.
• 1 tsp. siracha (or as needed)
• 1 tbsp. buckwheat flour Heat the coconut oil in a large pan over high heat. Add in
Nutrition per
the chicken breasts and cook for 4-5 mins until chicken is
serving: For the Stir Fry: cooked through. Remove from the pan and set aside.
397 kcal • 1 tbsp. coconut oil
7g Fats • 1 lb. (450g) chicken breast, Lower the heat and add the garlic and green onion cooking
53g Carbs chopped for 1 min. Keep string to prevent burning.
34g Protein
• 1 tbsp. garlic, minced
• 3 springs green onion, Now add the mangetout peas and bell pepper and cook for
chopped another 3-4 mins. Add in cooked rice and mix well with the
• 1 cup (150g) snap or vegetables.
mangetout peas
GF DF
• 1 red bell pepper, chopped Next add in the cooked chicken, grated carrot and earlier
MP HP • 3 cups (450g) cooked brown made sauce. Stir well until heated.
rice
• ½ cup (25g) carrot, grated Garnish with sesame seeds and more green onion to serve.
• 1 tbsp. sesame seeds
• 1 tsp. orange zest
 WHAT YOU NEED WHAT YOU NEED TO DO

PESTO PASTA WITH

TUNA & ALMONDS
PESTO PASTA WITH TUNA & ALMONDS
WHAT YOU NEED WHAT YOU NEED TO DO

• 10.5 oz. (300g) gluten-free Cook the pasta according to the instructions on the
Serves: 4
Prep: 10 mins fusilli package.
Cook: 10 mins • 14 o. (400g) green beans
• 8.4 oz. (240g) tuna in In the meantime, halve the beans and also cook for about 5
water, drained (2 tins) minutes, then drain.
• 1 oz. (30g) roasted
almonds, chopped Meanwhile, let the tuna drain and chop the almonds
Nutrition per
• 4.5 oz. (130g) green pesto coarsely.
serving:
512 kcal Drain the pasta and mix with the pesto and green
16g Fats beans. Divide the pasta between bowls and scatter the tuna
69g Carbs
over it. Garnish with the almonds to serve. Season with
24g Protein
pepper.

GF DF

Q N
 WHAT YOU NEED WHAT YOU NEED TO DO

SWEET AND SOUR PORK STIR-FRY

SWEET AND SOUR PORK STIR-FRY
WHAT YOU NEED WHAT YOU NEED TO DO

• 7/8 cup (200g) basmati Cook the rice according to instructions on the packaging.
Serves: 4
Prep: 10 mins rice
Cook: 15 mins • 10 oz. (300g) pork loin In the meantime, cut the pork into slices. Finely chop the
• 2 garlic cloves garlic and slice the spring onions diagonally.
• 4 spring onions
• 1 tbsp. coconut oil Heat the oil in a wok on high heat, add the pork tenderloin,
• 3 tbsp. ginger syrup garlic, ginger syrup, lime juice and season with salt. Stir-fry 2
Nutrition per
• 1 lime, juiced min, then lower the heat and add in the sugar snaps. Stir-fry
serving: • 1 1/3 cup (200g) sugar for another 4 minutes on low heat.
446 kcal snaps
16g Fats • 1 ¼ cup (250g) cherry Next, add in tomatoes and pineapple and stir-fry for another
52g Carbs tomatoes 4 minutes, then take off the heat. Toss in the spring onions
22g Protein
• 1 ¼ cup (250g) pineapple, and mix.
canned or fresh
Once rice is cooked divide everything onto 4 plates and
serve.
GF DF
NOTE:
Q - this dish is also very tasty with chicken breast or chicken
thighs
 WHAT YOU NEED WHAT YOU NEED TO DO

PEPPER STEAK
PEPPER STEAK
WHAT YOU NEED WHAT YOU NEED TO DO

• 12 oz. (340g) round beef, Slice the beef into thin slices. Place in a bowl and add 4 tsp
Serves: 4
Prep: 5 mins
trimmed of soy sauce, 1 tbsp. of rice wine, 1 tsp. buckwheat flour and
Cook: 10 mins • 4 tsp. plus 3 tbsp. soy season with freshly ground black pepper.
sauce
• 1 tbsp. rice wine In a small bowl, mix 3 tbsp. soy sauce, 1 tbsp. water and 2
• 3 tsp. buckwheat flour tsp. buckwheat flour, then set aside.
• 2 tsp. coconut oil
Nutrition per
• 1 large onion, sliced into Heat 1 tsp oil in a pan on high heat. Add the beef and cook
serving: strips for around 20 seconds letting the beef brown. Next stir the
187 kcal • 1 red bell pepper, sliced meat, cooking another 2 minutes and transfer on to a plate.
6g Fats into strips
12g Carbs • 1/2 tsp. black pepper Add the remaining 1 tsp. of oil to the pan, add the peppers
22g Protein
• crushed red pepper flakes, and onions and cook about 4-5 minutes. Return beef to the
to taste pan, add the earlier prepared sauce and red pepper flakes
(optional). Stir fry about 30-60 seconds on medium heat
until slightly thickened.
GF DF
Serves with rice (not included in nutrition info per serving).
LC MP
Store in the fridge for up to 4 days.
HP
WHAT YOU NEED WHAT YOU NEED TO DO

QUICK & EASY

MEATBALLS
QUICK & EASY MEATBALLS
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 lb. (500g) lean ground beef Preheat the oven to 400F (200C).
Serves: 4
Prep: 15 mins • 1 small onion, finely diced
Cook: 20 mins • 2 garlic cloves, minced Place all the ingredients apart from the bacon in a bowl,
• 1 red pepper, diced season with salt and pepper and mix well using your hands.
• 1 egg Once everything is well combined, form 12 meatballs the
• ½ cup (30g) buckwheat size of a golf ball (use a ¼ cup for measuring).
flour
Nutrition per • ¼ cup coriander, chopped Wrap each meatball in a slice of bacon and place on a
serving: • 1 tsp. oregano baking sheet. Bake for 20 mins. For the last 4-5 mins set the
309 kcal • 12 slices streaky bacon oven to grill/broil to crisp the outside.
14g Fats
9g Carbs
36g Protein

GF DF

LC HP
 WHAT YOU NEED WHAT YOU NEED TO DO

QUICK BEEF CHOW MEIN

QUICK BEEF CHOW MEIN
WHAT YOU NEED WHAT YOU NEED TO DO

• 5.5 oz. (160g) egg noodles Prepare the noodles according to instructions on the
Serves: 4
Prep: 10 mins • 7 oz. (200g) beef packaging. Cut the beef into thin strips.
Cook: 10 mins tenderloin
• 1 tbsp. sesame oil Heat the sesame oil in a wok or large frying pan. Add the
• 1 clove garlic, minced garlic and ginger and fry for about a minute, add the beef
• 1 tbsp. ginger, grated and cook for another 2 minutes. Next add the leek, pepper
• 1/2 leek, sliced (mostly and mushrooms and fry for about 5 minutes.
Nutrition per
white parts)
serving: • 1 red bell pepper, sliced Finally, add the cooked noodles, season with pepper and a
325 kcal • 3 mushrooms, sliced pinch of sugar. Pour in the soy sauce and water, then stir
10g Fats • a pinch of ground white and fry for another 2 minutes.
33g Carbs pepper
28g Protein
• a pinch of sugar To serve, divide onto serving dishes garnish with chopped
• 3 tbsp. soy sauce + 2 tbsp. spring onion.
water
• 2 tbsp. spring onion,
chopped
DF MP

HP Q
 WHAT YOU NEED WHAT YOU NEED TO DO

SIMPLE CHILI &

SWEET POTATO CHIPS
SIMPLE CHILI & SWEET POTATO CHIPS
WHAT YOU NEED WHAT YOU NEED TO DO

For the Potatoes: Heat the oven to 420F (215C).

Serves: 4
Prep: 10 mins • 3 medium sweet potatoes
Cook: 40 mins • 2 tsp. garlic powder Wash the potatoes and cut them into chips. Season the
• 1 tsp. onion powder chopped potatoes with the garlic & onion powder, salt &
• 2 tbsp. buckwheat flour pepper and sprinkle with buckwheat flour. Drizzle with olive
• 1 tbsp. olive oil oil and cover well by rubbing in.
• Salt & pepper
Nutrition per Spread the potatoes on a baking tray, making sure they are
serving: For the Simple Chili: not too close together. Bake in the oven for 40 mins, stirring
382 kcal • 1 lb. (450g) lean ground halfway through.
16g Fats beef
33g Carbs • 1 tbsp. chilli flakes
29g Protein In the meantime, heat a non-stick pan over a medium-high
• 1 can chopped tomatoes skillet and add the ground beef. Cook for about 2-3 mins
(14oz./400g) and season with chilli flakes.
• 6 fl. oz. (170ml) water
Add the chopped tomatoes, water and stir, reducing the
For the Garnish: heat to low. Simmer uncovered for about 20 mins, until most
GF DF
• 2 tbsp. coriander, liquid evaporates.
MP HP chopped
• 1 avocado, mashed To serve, divide the potatoes between plates and top with
chilli, mashed avocado and sprinkle with coriander.
WHAT YOU NEED WHAT YOU NEED TO DO

CHERRY
SORBET
CHERRY SORBET
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 ¾ cups (400g) frozen Blitz the frozen cherries in a food processor or high speed
Serves: 4
Prep: 10 mins
pitted cherries blender with the honey, 1 tbsp. lemon juice, 4 tbsp. yogurt and
Cook: 1 hr • 2 tbsp. honey 4 tbsp. water until smooth.
• 1 tbsp. lemon juice
• 4 tbsp. vanilla soy Spoon into a freezer-proof container then freeze for 1 hour.
yogurt (e.g. Alpro)
• 4 tbsp. water Scoop out the sorbet into serving glasses, top with mint and
Nutrition per
• mint leaves, to serve serve imminently.
serving:
109 kcal The ingredients will make approx. 8 scoops of sorbet (2 per
1g Fats serving).
24g Carbs
2g Protein

GF DF

V
WHAT YOU NEED WHAT YOU NEED TO DO

PROTEIN
FRUIT BOWLS
PROTEIN FRUIT BOWLS
WHAT YOU NEED WHAT YOU NEED TO DO

For the Mango Bowl:

Serves: 2 Spoon the quark into serving bowls or glasses. Garnish with
Prep: 10 mins
• 7 oz. (200g) natural quark
the toppings and serve.
Cook: 0 mins • ¼ mango, chopped
• 1 tbsp. granola

For the Strawberry Bowl:

• 7 oz. (200g) natural quark
Nutrition per
• 5 strawberries, halved
serving: • ½ banana, sliced
250 kcal • 1 tbsp. coconut chips
4g Fats
30g Carbs
25g Protein

V Q
WHAT YOU NEED WHAT YOU NEED TO DO

MATCHA CHAI
PUDDING
MATCHA CHAI PUDDING
WHAT YOU NEED WHAT YOU NEED TO DO

• ¼ cup (30g) chia seeds Mix the chia seeds and almond milk and place in the fridge.
Serves: 2
Prep: overnight
• 1 ½ cup almond milk After an hour, mix and place in the refrigerator to chill
Cook: 0 mins • 2 tsp. maple syrup overnight.
• 3 tbsp.(40g) unflavoured
soy protein isolate (or The next morning, mix in the maple syrup, protein powder, and
vanilla) matcha.
• 1 tsp. matcha
Nutrition per
• 1 cup (100g) fresh or Divide between two bowls and serve with berries.
serving: frozen berries, to serve
275 kcal
9g Fats
19g Carbs
23g Protein

GF DF

LC V

N
 WHAT YOU NEED WHAT YOU NEED TO DO

RASPBERRY
PROTEIN SMOOTHIE
RASPBERRY PROTEIN SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO

• ½ ripe banana Place all ingredients in a high-speed blender and blitz until
Serves: 1
Prep: 5 mins
• 1 cup (125g) frozen smooth.
Cook: 0 mins raspberries
• 1 cup (240ml) almond milk
• 2 tbsp. vanilla whey or pea
protein
• 1 tbsp. smooth almond
Nutrition per
butter
serving: • handful ice cubes
331 kcal
12g Fats
25g Carbs
29g Protein

GF HP

V Q

N
WHAT YOU NEED WHAT YOU NEED TO DO

GREEN GLOW
PROTEIN SMOOTHIE
GREEN GLOW PROTEIN SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 small banana Place all ingredients into a high-speed blender and blitz
Serves: 1
Prep: 5 mins
• 1 cup spinach until smooth.
Cook: 0 mins • 1 cup kale
• 1 tbsp. almond butter Serve immediately.
• 2/3 cup (150ml) coconut
water
• 1 scoop (25g) vanilla NOTE:
Nutrition per
protein powder, optional The protein powder is optional, but adds a boost of
serving: protein. You can use whey or any plat based protein
350 kcal powder. You can also replace the protein powder with a
12g Fats few tablespoons of Greek yoghurt (in that case reduce the
34g Carbs amount of liquid).
29g Protein

GF HP

V Q

N
WHAT YOU NEED WHAT YOU NEED TO DO
VANILLA & COFFEE
PROTEIN SMOOTHIE
VANILLA & COFFEE PROTEIN SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1/4 cup (60ml) espresso Please all in gradients in a high-speed blender and mix until
Serves: 2
Prep: 10 mins
• 1 2/3 cup (400ml) almond smooth. Serve cold in a glass.
Cook: 0 mins milk
• 2 scoops vanilla whey
• 2 tsp. cinnamon
• 2 tbsp. flax seeds
• handful ice
Nutrition per
serving:
174 kcal
6g Fats
4g Carbs
26g Protein

GF LC

V Q

N
 WHAT YOU NEED WHAT YOU NEED TO DO

ANTIOXIDANT BLUEBERRY
PROTEIN SMOOTHIE
ANTIOXIDANT BLUEBERRY PROTEIN SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1/2 cup (125ml) coconut Blend all the ingredients in a high-speed blender until smooth
Serves: 1
Prep: 5 mins
water and serve.
Cook: 0 mins • 1/2 cup (125ml) almond
milk, unsweetened
• 1 scoop vanilla whey
protein
• 1/2 cup (50g) frozen
Nutrition per
blueberries
serving: • 1 tsp ground cinnamon
197 kcal • 1 tsp chia seeds
4g Fats
14g Carbs
26g Protein

GF LC

V Q

N
 WHAT YOU NEED WHAT YOU NEED TO DO

CINNAMON ROLL PROTEIN SMOOTHIE

CINNAMON ROLL PROTEIN SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 banana Place all ingredients into a blender and pulse until smooth.
Serves: 2
Prep: 5 mins
• 2 scoop (50g) vanilla protein Serve.
Cook: 0 mins powder
• 1 tsp. cinnamon
• 1 cup (240ml) almond milk
• 1 cup of ice cubes

Nutrition per
serving:
162 kcal
3g Fats
15g Carbs
22g Protein

GF HP

V Q