FitMas in July

Recipe Book

created by
Coached by Vicks
www.coachedbyvicks.com
The recipes
All of the recipes you will find below
have been created by myself. I will
have an Instagram reel available for
each one that I have made. Be sure to
keep an eye out for them and see how
I created them.

Please feel free to interpret these

recipes however you best see fit - edit,
adjust and add on as you wish.

If you do create any of my recipes and

post them to your stories, please
could I ask you to tag me on
Instagram so that I can see your
creation/s! @coachedby_vicks

I hope that you enjoy these recipes as

much as I did!

Lots of love
Vicks
 Baked Hot Cross Bun Oats
Ingredients:
50g of Jungle Oats (blended into oat flour)
35g of Vanilla Protein Powder
100ml of Unsweetened Almond Milk
1 Egg White
Add Nutmeg + Cinnamon as desired
1 tbsp Sultanas
1 tbsp Apricot Jam

Method:
1. Blend your oats until smooth.
2. Place all of your ingredients (excluding the apricot jam)
into a small oven-safe ramekin, spray with Spray and
Cook and mix together.
3. Bake for 8-12 minutes at 180 degrees in an airfryer or
oven.
4. Heat your jam in the microwave for 20 seconds and add
on top.
5. Enjoy!

Nutritional Information:
Calories: ±443 kCal
Protein: 36g
Carbs: 52g
Fat: 6g

recipe created by @coachedby_vicks

 Carrot Cake Overnight Weet-bix
Ingredients:
3 Slabs of Weet-bix
35g of Vanilla Protein Powder
100ml of Water
Half of a Medium Carrot
1 Small Green Apple
Add Nutmeg + Cinnamon as desired
100g Low Fat Plain Yoghurt
Sprinkle of Cranberries
Sprinkle of Pumpkin Seeds
Sprinkle of Chocolate Chips

Method:
1. Place Weet-Bix in a glass container.
2. Mix water + protein powder together until smooth and
pour over Weet-bix. Let soak.
3. Add in your grated carrot, apple and spices and mix
together.
4. Top with your plain yoghurt and toppings of choice.
5. Refrigerate overnight for breakfast the next morning.

Nutritional Information:
Calories: ±572 kCal
Protein: 41g
Carbs: 77g
Fat: 11g
recipe created by @coachedby_vicks
 Protein Date Ball Bites
Ingredients:
150g of Jungle Oats (HALF blended into oat flour, HALF kept
whole)
50g of Chocolate Protein Powder
1 Tbsp Raw Cocoa Powder
30g Peanut Butter
100g Medjool Dates (pitted + soaked for 10 minutes)
5-8 Tbsp Water

Method:
1. Let your dates soak in boiling water for 10 minutes.
2. Blend your dates in a high speed blender with a splash of
water if needed.
3. Blend half of your Jungle Oats (75g) as oat flour and leave
the other half.
4. Place all of your ingredients into a mixing bowl and mix
together. Add water as needed.
5. Roll into 20g balls and dust with cocoa powder.
6. Refrigerate or freeze.
7. This recipe makes ±22x 20g Protein Balls.
8. Enjoy!

Nutritional Information: (per ball )

Calories: ±55 kCal
Protein: 2.9g
Carbs: 7.7g
Fat: 1.3g
recipe created by @coachedby_vicks
 Salted Peanut Butter Date Bites
Ingredients:
10 Medjool Dates
50g Peanut Butter
30g Milk Chocolate Chips
Salt as desired

Method:
1. Pit your dates by cutting them in half and removing the
pip.
2. Add 5g of smooth peanut butter into each date.
3. Melt the chocolate in your microwave in 30 second
intervals until melted.
4. Dip half of your date into the melted chocolate and let dry
on a baking rack.
5. Crack a small pinch of salt on top of each.
6. Refrigerate.
7. Enjoy!

Nutritional Information: (per date bite)

Calories: ±111 kCal
Protein: 1g
Carbs: 17g
Fat: 4g

recipe created by @coachedby_vicks

 Sugar Cinnamon Flapjacks
Ingredients:
30g of Jungle Oats
1 small Banana
1 Egg
50ml Milk of choice
15g Protein Powder
Dash of cinnamon
Splash of Vanilla Essence
1 small Green Apple
1 tsp Cinnamon Sugar

Method:
1. Place all of your ingredients into your blender (excluding
your apple) and blend until smooth.
2. Cut your apple into thin slices/or you can core your apple
too.
3. Place 1 Tbsp of your batter on your pan, place a small slice
of apple on top and then cover with some more batter.
4. Cook on a medium-high heat pan until bubbles arise. Flip
when ready.
5. Top with toppings of choice.

Nutritional Information: (whole stack)

Calories: ±374 kCal
Protein: 24g
Carbs: 44g
Fat: 8g
recipe created by @coachedby_vicks
 Triple Hot Chocolate Smoothie
Ingredients:
100-200ml Water
100g Plain Low Fat Yoghurt
40g Chocolate Protein Powder
7g Instant Hot Chocolate
7g Chuckles Hot Chocolate
7g White Hot Chocolate
8-12 Ice Cubes
Sprinkle of Rainbow Sprinkles
5g Milk Chocolate Chips

Method:
1. Place your water into your blender cup first so that your
dry ingredients don't stick to the sides.
2. Then place the rest of your ingredients into your cup.
3. Blend with a high speed blender until smooth or you have
achieved the consistency of your choice. If you want it
thicker, add more ice or xanthan gum.
4. Add your toppings of choice: sprinkles and chocolate chips.
5. Enjoy!

Nutritional Information:
Calories: ±310 kCal (including toppings)
Protein: 37g
Carbs: 28g
Fat: 4g
recipe created by @coachedby_vicks
 BBQ Chicken Pizza Slices
Ingredients:
55g Brown Sandwich Thins
30ml Tomato Purée
40g Mozzarella
50g Cooked Chicken Breast
15ml Steers Monkey Gland Sauce
30g Medium Fat Feta Cheese
Salt + Pepper as desired

Method:
1. Pre-toast your sandwich thins in the toaster until gently
brown.
2. Place tomato purée on each thin and then top with
chicken, mozzarella cheese and monkey gland sauce.
3. Bake in the oven at 180 degrees until cheese is melted.
4. Top off with feta/fresh avocado.
5. Enjoy!

Nutritional Information: (2 slices)

Calories: ±368 kCal
Protein: 33g
Carbs: 31g
Fat: 14g

recipe created by @coachedby_vicks

 2 Ingredient Oat Tortilla Wrap
Ingredients:
100g of Jungle Oats
300ml Water

Method:
1. Soak your oats for 2 hours.
2. Add in spices of your choice (salt, pepper, garlic, chilli
flakes etc).
3. Blend with a high speed blender.
4. Use a non-stick pan and spray some Spray and Cook.
5. On a medium to high heat, fry 1/4 of your batter and flip
once the edges have lifted and the top has bubbled.
6. This recipe makes 4 small tortilla wraps.

Nutritional Information: (per wrap)

Calories: ±95 kCal
Protein: 3.3g
Carbs: 14.4g
Fat: 2g

recipe created by @coachedby_vicks

 Balanced 2-minute Noodles
Ingredients:
1 pack of 2 Minute Noodles
200ml Boiling Water
100g cooked Chicken Breast
50g Rainbow Slaw or Fresh Coleslaw
1 small Spring Onion
1/2 tsp White Sesame Seeds

Method:
1. Place your noodles in a microwave safe bowl and fill with
200ml of boiling hot water.
2. Microwave for 2 minutes.
3. Add your seasoning and leave your water as broth.
4. Gently sauté your slaw until it is warm and soft.
5. Add your veggies, cooked chicken, spring onion and
sesame seeds.
6. Give it a good mix and add any other spices you may
desire (chicken spice, salt, pepper, chilli flakes etc etc)
7. Enjoy!

Nutritional Information:
Calories: ±516 kCal
Protein: 40g
Carbs: 46g
Fat: 17g

recipe created by @coachedby_vicks

 Snack Platter
Ingredients:
100g Crumbed Chicken Fillet
1 large White Flour Tortilla Wrap
50g Fat Free Cottage Cheese
50g Avocado
100g Cucumber
100g Carrots
1 small Green Apple
Spices as desired

Method:
1. Airfry/bake your crumbed chicken fillet until cooked.
2. Mix your cottage cheese and avocado together until you
have a creamy and smooth texture. This will be your dip.
Add some salt, pepper and lemon juice.
3. On a medium-high heat fry your tortilla wrap until crsipy
and spice as desired.
4. Chop up your fruit and veggies.
5. Place together on a plate.
6. Enjoy!

Nutritional Information:
Calories: ±567 kCal
Protein: 31g
Carbs: 59g
Fat: 20g
Disclaimer:
You should understand that participating in any exercise
or exercise program carries the possibility of physical
injury. You should be in good physical condition and able
to participate in the exercise. If you engage in this exercise
or exercise program, you agree that you do so at your own
risk, are voluntarily participating in these activities, and
assume all risk of injury to yourself.