High Protein

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.
www.aaronlesue.com
TABLE OF CONTENTS
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
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
49 GREEN GLOW PROTEIN SMOOTHIE
50 VANILLA & COFFEE PROTEIN SMOOTHIE RECIPE KEY

Look for these helpful icons
51 ANTIOXIDANT BLUEBERRY PROTEIN SMOOTHIE

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 01
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

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

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

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

Chinese Pork Stir-Fry Baked Salmon Tray Beef & Green Leftover Beef & Waldorf Chicken Meal Out – Enjoy! Chinese Pork Stir-Fry
with Pineapple with Rice & Beans Pasta in soy Green Beans Pasta Salad with Pineapple
tomatoes sauce in soy sauce
WEEKLY SHOPPING LIST FOR MEAL PLAN 01
FRUIT & VEGETABLESWHAT YOU NEED
MEAT, DAIRY & NON-DAIRY WHAT YOU NEED
GRAINS, SEEDSTO DO
& SPICES CANS, CONDIMENTS & MISC
Fresh Fish & Seafood Grains Oils

1x potato 3.5 oz. (100g) smoked salmon jasmine rice olive oil
3x onions 14 oz. (400g) salmon fillet whole-wheat pasta coconut oil
garlic Meats potato starch Cans & Condiments
1x zucchini 1 lb. (450g) ground turkey white rice mustard
watercress 10 oz. (300g) chicken breast Nuts & Seeds 1 can tuna in water
4x lemons 10 oz. (300g) beef steak pecans soy sauce
2x oranges 14 oz. (400g) pork tenderloin walnuts mayonnaise
1x pomegranate Dairy coconut chips pineapple chunks
1x bag spinach cottage cheese raisins rice vinegar
1x bag rocket cheddar cheese Spices Sweeteners
2x bags salad leaves parmesan mixed herbs honey
bunch radishes natural yoghurt, 0% fat oregano Frozen
iceberg lettuce natural quark cumin green beans
5x bell peppers Non-Dairy cinnamon Other
1x chili pepper 20x eggs paprika vanilla protein powder
ginger soy milk curry
2x bananas almond milk chili flakes
1x broccoli Other
cherry tomatoes bread
celery beef stock
1x apple granola
1x mango
strawberries
spring onion
Herbs
parsley
basil
WEEKLY MEAL PLANNER 02
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

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

Grilled Chicken Leftover Grilled Leftover Salmon Tuna Salad Lettuce Leftover Tuna Leftover Chicken & Antioxidant
and Pineapple Chicken and Teriyaki with Wraps Salad Lettuce Mango Stir-Fry Blueberry
Salad Pineapple Salad Green Beans & Wraps 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, Matcha Smoothie, Matcha Smoothie, Matcha Smoothie, Matcha Smoothie, Matcha Smoothie, Matcha Smoothie, Matcha
Chia Pudding Chia Pudding Chia Pudding Chia Pudding Chia Pudding Chia Pudding Chia Pudding
DINNER DINNER DINNER DINNER DINNER DINNER DINNER

Turkey & Broccoli Salmon Teriyaki Quick & Easy Leftover Quick & Chicken & Mango Meal Out – Enjoy! Turkey & Broccoli
Stir-Fry with Green Beans Meatballs served Easy Meatballs Stir-Fry Stir-Fry
& Sweetcorn Rice with rice and veg served with rice
and veg
WEEKLY SHOPPING LIST FOR MEAL PLAN 02
FRUIT & VEGETABLESWHAT YOU NEED
MEAT, DAIRY & NON-DAIRY WHAT YOU NEED
GRAINS, SEEDSTO DO
& SPICES CANS, CONDIMENTS & MISC
Fresh Fish & Seafood Grains Oils

2x bananas 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 onions 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 bulbs 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 bag salad leaves almond milk tomato puree
ginger rice vinegar
2x limes Sweeteners
1x mango honey
2x red bell peppers 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
SPANISH ZUCCHINI TORTILLA

SPANISH ZUCCHINI TORTILLA
• 1 tbsp. olive oil Heat oil in a non-stick pan and sear the potato and onion over medium-
Serves: 2
Prep: 10 mins
• 1 small potato, peeled, high heat, for about 4 minutes. Next, add the zucchini and sauté for
Cook: 25 mins chopped another 4 minutes.
• 1 small onion, chopped
• ½ small zucchini, thinly In a bowl, whisk eggs and season with salt and pepper. Transfer the
sliced 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 sure
serving: everything is evenly distributed. After about 3 minutes, run a spatula
377 kcal through the outer edges of the tortilla to make sure it does not stick to
22g Fats 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 from
GF DF
heat and serve.
MP HP
V
OMELET WRAPS
OMELET WRAPS
• 7 oz. (200g) cottage cheese Place the cottage cheese, watercress and lemon peel in a high
Serves: 4
Prep: 15 mins
• 4 handfuls watercress bowl and puree with the hand blender (or food processor) until
Cook: 10 mins • 1 lemon, peel only smooth paste forms.
• 6 eggs
• ¼ cup (60ml) soy milk Beat the eggs with the milk and herbs in a separate bowl.
• 1 tsp. mixed herbs
• 4 tsp. coconut oil Heat 1 tsp. of oil in the medium size frying pan and fry ¼ of the
Nutrition per
• 3.5 oz. (100g) smoked egg over medium heat for 2 minutes until the egg solidifies, then
serving: salmon, chopped turn around. Bake the other side for ½ minute.
237 kcal
15g Fats Remove the omelet from the pan and set aside. Fry the other
3g Carbs omelets with the rest of the oil.
20g Protein
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
EGG & TURKEY

STUFFED PEPPERS
EGG & TURKEY STUFFED PEPPERS
• 4 eggs Heat oven to 400°F (200°C).

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 and
• 1 lb. (450g) lean ground cook for 3 minutes until softened and browned.
turkey
Nutrition per
• 2 tsp. oregano Add in the turkey, oregano and cumin, season with salt and pepper.
serving: • 1 tsp. cumin Cook until meat is cooked through, about 5 minutes. Then add the
329 kcal • 2 cups (60g) spinach, spinach, and mix until it wilts about 2 minutes.
12g Fats chopped
11g Carbs • 4 red medium bell peppers Increase the heat and add in the eggs. Pull the eggs across the skillet
43g Protein
• ½ cup (50g) cheese (dairy or with a spatula. Repeat for about 3 minutes until eggs are cooked. Then
plant-based) set aside.
• parsley, chopped to serve
Cut the peppers horizontally and remove the seeds, then stuff 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 minutes, until cheese has melted and the edges
have browned.
To serve, sprinkle with chopped parsley.

SMOKED SALMON, FETA

& ASPARAGUS OMELET
SMOKED SALMON, FETA & ASPARAGUS OMELET
• 4 oz. (125g) asparagus Wash the asparagus, break off the hard ends the discard (they will
Serves: 2
Prep: 10 mins
• 1 tsp. coconut oil break themselves in the right place). Cut the softer stalks
Cook: 15 mins • 3 large eggs diagonally to about ½ cm pieces.
• 5 tbsp. (70ml) milk, plant or
dairy Boil in lightly salted water for about 2 minutes, then strain and set
• 2 oz. (60g) smoked salmon, cut aside.
into pieces
Nutrition per
• ¼ cup (30g) feta cheese (or brie, In a bowl, whisk eggs with the milk, salt and pepper. Add
serving: 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 350°F (180°C). Heat the oil in a pan (diameter of
6g Carbs approx. 24cm) over medium heat, and pour in the egg mixture.
20g Protein
Rearrange the toppings if necessary. Top with the halved cherry
tomatoes (cut end up).
PRO TIP:
Cover the pan with a lid and cook until the mass is set for about 5
The length of time in the oven
will depend on the size of pan minutes. Then place in the oven (without cover), and cook for
GF LC
and thickness of the egg another 6-10 minutes, until the mass sets.
MP Q
mixture.
To serve sprinkle with fresh dill and season with freshly ground
black pepper.
HIGH PROTEIN
BLUEBERRY PANCAKES
HIGH PROTEIN BLUEBERRY PANCAKES
• ¼ cup liquid egg whites (around Whisk together the egg whites and protein powder.
Serves: 1
Prep: 5 mins
4 eggs)
Cook: 10 mins • 1 scoop (25g) of vanilla whey Stir in the mashed banana and add the blueberries. If the pancake
powder mixture seems too thick, add a splash of almond milk to thin it.
• ½ banana, mashed
• almond milk, if needed Heat the coconut oil in a pan to low-medium. Pour in the pancake
• ¼ cup (25g) fresh or frozen mixture and cook until little bubbles form (about 5 minutes).
Nutrition per
blueberries
serving: • ½ tsp. coconut oil Make sure the pancake has set enough before you try flipping it,
257 kcal then flip over. Cook the pancake for another 2-3 minutes.
5g Fats
18g Carbs You can also make 3 small pancakes instead of 1 large.
36g Protein
Serve with your favourite toppings.
GF LC
HP V
Q N
EGGS FRIED ON
TOMATOES WITH TUNA
EGGS FRIED ON TOMATOES WITH TUNA
• 1 large tomato Peel the tomato and chop into cubes.

Serves: 1
Prep: 5 mins
Cook: 5 mins • 2 eggs Heat the oil in a small frying pan, add the chopped tomato and
• 3 oz. (80g) tuna in brine fry over 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 oregano
307 kcal and optionally chili flakes.
15g Fats
8g Carbs Fry for a further 3 minutes or until the egg whites are cooked.
32g Protein
Serve with fresh parsley.
Tips:
• Replace tuna with feta or Gorgonzola cheese
GF DF
• For an extra carbohydrate boost serve with toasted
LC HP bread or millet as a gluten-free option
Q
SUMMER SMOOTHIE
PROTEIN BOWL
SUMMER SMOOTHIE PROTEIN BOWL
• 2 medium peaches, chopped, Place all ingredients in a high-speed blender and blitz until
Serves: 2
Prep: 10 mins
frozen smooth.
Cook: 0 mins • 1 medium banana, sliced,
frozen Divide between 2 bowls, add your favourite toppings and
• ¾ cup (190g) natural yoghurt serve straight away.
• ½ cup (125ml) coconut water
• 1 scoop (25g) vanilla protein
Nutrition per
powder NOTE:
serving: Toppings are not included in macronutrient information, or
252 kcal Optional toppings: shopping list.
5g Fats • fresh berries
36g Carbs • Goji berries
18g Protein
• walnuts
• chia seeds
• muesli
GF V
Q
SPINACH
SHAKSHUKA
SPINACH SHAKSHUKA
• 1 tbsp. coconut oil Heat the oil in a large pan over medium heat. Add the onion and
Serves: 2
Prep: 10 mins
• 1 large onion, chopped garlic and cook for 2-3 minutes until soft. Next, add the
Cook: 15 mins • 2 garlic cloves, crushed mushrooms and cook for another 3-4 minutes. Season with salt
• 4 cups (300g) mushrooms, and pepper.
sliced
• 2 cups (450g) leaf spinach Now start adding the spinach to the pan, you will likely have to
• 4 eggs do this in batches. Cover the pan with a lid and let it wilt, repeat
Nutrition per
• handful parsley, chopped this step until all the spinach is in the pan. Stir well and taste for
serving: seasoning.
321 kcal
22g Fats Make 4 indentations (‘wells’) in the spinach and break an egg in
19g Carbs each. Cook for 5-6 minutes covered with a lid until egg whites
24g Protein
are set.
Dress in fresh parsley and serve.
GF DF
LC V
Q
SALMON TATAR WITH

AVOCADO AND MANGO
SALMON TATAR WITH AVOCADO AND MANGO
• 1 small salmon fillet (100g), cut Wash and dry the salmon, then cut it into small cubes. Next cut
Serves: 1
Prep: 10 mins
in cubes the avocado and mango into cubes and add to the salmon.
Cook: 0 mins • ¼ avocado, cut in cubes
• ¼ cup (30g) mango, cut in Mix in the lime juice, chili pepper, and coriander. Season to taste
cubes with salt and pepper and mix well.
• 1 tbsp. lime juice
• ⅓ tsp. honey Set aside to chill in the fridge for at least 10 minutes, then serve
Nutrition per
• chili pepper, to taste with toast (not included in nutrition info).
serving: • handful coriander, chopped
282 kcal
17g Fats
9g Carbs
26g Protein
GF DF
LC Q
TUNA SALAD
LETTUCE WRAPS
TUNA SALAD LETTUCE WRAPS
• 1 ¼ cup (280g) tuna in olive oil, Put the tuna and half of the oil from the can in a bowl and mix
Serves: 2
Prep: 10 mins drained 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. Cut the
chopped apple in 2 parts and remove the core. Chop the apple into small
• ½ Granny Smith apple cubes and also add to the tuna. Mix everything.
• 8 lettuce leaves
Nutrition per Spread the tuna over the 8 lettuce leaves and serve as wraps.
serving:
286 kcal
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
For the dressing: Peel orange and cut out the pulp and set aside. Squeeze the
Serves: 2
• 3 tbsp. of honey juice from the rest of the orange and keep it for the sauce.
Prep: 10 mins
Cook: 10 mins • 2 tbsp. mustard
• 1 tbsp. olive oil Mix the ingredients of the dressing in a cup, season with salt
• 1 tbsp. lemon juice and pepper.
• 2 tbsp. orange juice
• ⅓ tsp. cinnamon Cut the chicken breast into 4 smaller pieces, season with salt,
coat with olive oil and place on a hot grill pan — grill for 4
Nutrition per
serving: For the salad: minutes on both sides.
458 kcal • 7 oz. (200g) chicken breast
20g Fats • 4 handfuls rocket Drizzle the chicken pieces with a tbsp. of dressing and continue
47g Carbs • ¼ iceberg lettuce to grill for about 1.5 minutes on a slightly lower heat. Turn over
28g Protein
• 1 orange then drizzle with another tbsp. of dressing, and grill for another
• ⅓ pomegranate fruit, seeds minute. Remove from the pan and set aside. Once cooled
• ¼ cup (30g) pecans, roasted slightly slice into pieces.
Mix the salad leaves and divide it between two plates, then top
GF DF
with the orange and chicken. Sprinkle with the pomegranate
HP Q
seeds and roasted pecans. Drizzle with the remaining dressing
and serve.
N
SALMON & PEACH
SALAD
SALMON & PEACH SALAD
For the marinade: Combine the apple cider vinegar, olive oil, tamari, maple syrup and
Serves: 2
Prep: 30 mins • 2 tbsp. apple cider vinegar ground pepper to make the marinade. Place the salmon skinless-
Cook: 15 mins • 1 tbsp. olive oil side down in a flat dish, pour over the marinade. Leave it to sit in
• 1 tbsp. tamari the fridge for 20-30 minutes.
• 1 tsp. maple syrup
• ½ 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 fillets (5oz. / 140g Next, preheat the oven to 400°F (200°C) and place the salmon on a
416 kcal each) baking tray. Cook for 8-10 minutes or until it is cooked through.
25g Fats • 1 cob corn, cooked
21g Carbs Divide the salad leaves between two bowls, top with the sliced
• 4 oz. (120g) salad leaves
33g Protein
• 1 peach, sliced peach, tomatoes and grilled corn. Lastly, top with the salmon,
• 10 cherry tomatoes, halved either the whole fillet or flaked.
• 1 tbsp. balsamic vinegar
To serve, drizzle with balsamic vinegar and season with salt and
pepper.
GF DF
MP HP
TUNA & BROCCOLI SALAD

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

PINEAPPLE SALAD
GRILLED CHICKEN & PINEAPPLE SALAD
For the Salad: Mix the ingredients of the dressing in a salad bowl, season with
Serves: 2
Prep: 10 mins
• 7 oz. (200g) chicken 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 (you
canned will end up with 4 chicken fillets), place on a hot grill pan, and
• 2 handfuls salad leaves cover each chicken breast with a slice of pineapple, season with
• ⅓ cup (10g) mint leaves black pepper. Grill for around 6-8 minutes, then turn and grill for
Nutrition per
• ½ small onion, finely another 5 minutes (at this stage remove the pineapple and let it
serving: chopped grill next to the chicken).
356 kcal
16g Fats For the Dressing: Remove from the heat and let the chicken rest 3 minutes, then, cut
34g Carbs • 2 tbsp. olive oil it into strips.
27g Protein
• 1 tsp. ginger, grated
• 1 clove garlic, minced Add the chicken to the salad together with sliced pineapple and
• 1 lime, juiced finely chopped onion, mix before serving.
• 1 tsp. honey
• Tabasco, optional
GF DF
Vegetarian option: replace the grilled chicken with fried or baked
HP Q
tofu or feta cheese.
WALDORF
CHICKEN SALAD
WALDORF CHICKEN SALAD
• 3.5 oz (100g) chicken, cooked, Place the chicken, chopped celery and apple, raisins, and walnuts
Serves: 2
Prep: 10 mins shredded or chopped in a bowl. Add in the mayonnaise, yogurt and lemon juice, season
Cook: 0 mins • 3 celery stalks, chopped with salt and pepper and mix well.
• 1 apple, peeled, deseeded,
chopped Divide the salad leaves between bowls and top with the filling.
• ¼ cup (40g) raisins Serve with freshly ground black pepper.
• ¼ cup (30g) walnuts, chopped
Nutrition per • 1 tbsp. mayonnaise
serving: • 1 tbsp. natural low fat yogurt VEGGIE OPTION:
354 kcal • 1 tbsp. lemon juice Instead of chicken add tofu.
16g Fats • 3 oz. (90g) mixed salad leaves
33g Carbs
20g Protein
GF MP
HP Q
N
TUNA & QUINOA

TOSS SALAD
TUNA & QUINOA TOSS SALAD
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. Then
• 1 tsp. fresh lemon juice combine quinoa and the remaining ingredients in a different
• 1 tsp. Dijon mustard bowl.
• salt and pepper, to taste
Drizzle with the dressing and toss gently to coat.
Nutrition per
For the salad:
serving: • 1 cup (185g) cooked quinoa
399 kcal • ¼ cup (50g) chickpeas, rinsed
11g Fats and drained
41g Carbs • ½ cucumber, chopped
37g Protein
• 1 tbsp. crumbled feta cheese
• 10 cherry tomatoes, halved
• 2 cans tuna (7oz. / 200g drained)
GF MP
HP Q
SALMON &
COUSCOUS SALAD
SALMON & COUSCOUS SALAD
For the salmon: Preheat oven to 400°F (200°C). Rub the salmon with olive oil and season
Serves: 2
Prep: 10 mins
• 2x 4 oz. (115g) pieces of with salt and pepper.
Cook: 12 mins salmon
• 2 tsp. olive oil Place salmon skin-side down on a baking tray, and pour the lemon juice
• 2 tsp. lemon juice over the top. Roast for 10-12 minutes, until cooked through.
• sea salt and pepper
In the meantime, make the dressing by whisking together all the
Nutrition per
For the salad: ingredients.
serving: • 2 cups (150g) iceberg lettuce,
516 kcal chopped Prepare the salad by dividing the iceberg lettuce in between bowls, top
29g Fats • 1 cup (157g) couscous, cooked with cooked couscous, red onion, tomatoes, and feta cheese.
29g Carbs • ½ red onion, chopped
36g Protein
• 10 cherry tomatoes, chopped Once salmon is cooked, remove from oven and place on top of the salad.
• 2 tbsp. feta cheese Drizzle with the dressing and serve.
For the dressing:

MP HP
• 1 tbsp. fresh lemon juice
Q
• ½ tsp. Dijon mustard
• ½ tsp. maple syrup or honey
(optional)
• sea salt and pepper, to taste
POST-WORKOUT POTATO
PANCAKES WITH
COTTAGE CHEESE
POST-WORKOUT POTATO PANCAKES WITH COTTAGE CHEESE
For the pancakes: Wash, peel and grate the potatoes using the finest grooves.
Serves: 1
Prep: 10 mins
• ⅝ cup (140g) potatoes, peeled Wash and grate the zucchini as well. Place in a bowl and add in
Cook: 10 mins and grated the egg, shallot, dill, flour and salt and pepper. Mix well until
• ¼ cup (50g) zucchini, grated combined to make the pancake batter.
• 1 egg
• ½ shallot, chopped Heat up a non-stick frying pan and fry small pancakes for 3
• 2 tbsp. dill, chopped minutes, then flip and fry for another 1 minute.
Nutrition per
• 2 tbsp. spelt flour
serving: Finely chop the radish and the other half of the shallot. Mix in
502 kcal For the topping: with the dill, cheese, and yogurt. Season to taste with salt and
20g Fats • ⅕ cup (50g) cottage cheese pepper.
56g Carbs • 1 tbsp. natural yogurt
28g Protein
• 2 radishes, chopped Serve the pancakes warm with the cheese mix on top.
• 1 tbsp. dill, chopped
• ½ shallot, chopped
V Q
MISO SALMON WITH

ZUCCHINI NOODLES
MISO SALMON WITH ZUCCHINI NOODLES
For the salmon: Mix all the salmon marinade ingredients. Coat the salmon
Serves: 2
Prep: 20 mins
• 2 salmon fillets, 4.5 oz. (130g) fillets in the marinade and refrigerate for at least 20 minutes.
Cook: 15 mins each
• 2 tbsp. miso paste In the meantime, place the zucchini noodles and sliced radish in
• 2 tbsp. honey a bowl. Mix all the ingredients for the dressing and pour over
• ¼ cup (60ml) tamari, or soy the salad. Mix well and refrigerate.
sauce
Nutrition per
• 2 tbsp. ginger, grated Preheat oven to 350°F (180°C).
serving: • 2 tbsp. apple cider vinegar
496 kcal • 1 tbsp. sesame oil Place the salmon in an oven safe dish and pour some of the
30g Fats • 2 tsp. sesame seeds marinade over it. Bake for 12 minutes and then turn the broiler
27g Carbs on for about 2-3 minutes to brown the top. Check often to
29g Protein
For the noodles: avoid burning.
• 14 oz. (400g) zucchini noodles
• 6 radishes, sliced Once cooked, serve salmon alongside the zucchini salad.
• 2 tsp. sesame oil Sprinkle with sesame seeds to serve.
• 2 tsp. ginger, grated
GF DF
• 1 tsp. honey
• 2 tbsp. soy sauce
• juice of 1 lime
MOROCCAN COD &
BULGUR SALAD
MOROCCAN COD & BULGUR SALAD
• 10 oz. (300g) cod fillets Drizzle the cod fillets with lemon juice, then season with salt and
Serves: 2
Prep: 5 + 30 mins
• 1 tbsp. lemon juice pepper. Rub with the garlic, and the rest of the spices and coat
Cook: 15-25 mins • 2 cloves garlic, crushed with 1 tbsp. of oil. Leave for half an hour to marinade.
• ½ tsp. turmeric
• ½ tsp. paprika Cook the bulgur in salted water (about 15 minutes) and once
• ½ tsp. cumin cooked, set aside. Place the chopped tomato in a salad bowl, add
• pinch of saffron in the chopped onion, olives and parsley. Season with salt and
Nutrition per
• 2 tbsp. olive oil pepper, mix and set aside.
serving: • scant ½ cup (100g) of bulgur
447 kcal groats Heat the pan, and fry the cod for about 3-4 minutes each side,
18g Fats • 1 tomato, chopped until cooked throughout, then remove from the pan.
42g Carbs • ¼ onion, chopped
34g Protein
• 15 green olives, halved Heat the cooked bulgur on the same pan, with the remaining
• 3 sprigs of parsley, chopped juices, then divide between plates. Serve with the cod and top with
• lemon wedges, to serve the prepared tomato salad. Serve with lemon wedges.
DF HP
TURKEY & BROCCOLI
STIR FRY
TURKEY &. BROCCOLI STIR FRY
• 3.5 oz. (100g) black rice Cook the noodles according to the instructions on the packaging.
Serves: 2
Prep: 10 mins
noodles 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 florets about 3-4 minutes. Add in the broccoli florets and fry for another
• 1 tbsp. olive oil 1-2 minutes. Next, pour half a cup of water and 3 tbsp. of soy
• 4 tbsp. soy or tamari sauce sauce, then cook until all the water evaporates and the broccoli is
Nutrition per
• 2 tsp. sesame oil tender (about 10 minutes).
serving: • 1 tbsp. rice vinegar
494 kcal • 1 tbsp. grated ginger In the meantime, mix together the remaining soy sauce, sesame
16g Fats • 2 tbsp. spring onion, chopped oil, vinegar, grated ginger, and mix well.
56g Carbs • handful coriander, to serve
42g Protein
Once turkey and broccoli are ready, add in the 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
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 spiralize the
• ½ tbsp. olive oil zucchini.
• 1 garlic clove, crushed
• 2.5 oz. (70g) sundried tomatoes, Heat the oil in the pan, add the crushed garlic and fry for 1-2
Nutrition per
rinsed, chopped minutes. Add in the zoodles and stir occasionally until it softens
serving: (about 3-4 minutes). Towards the end add the chopped tomatoes,
487 kcal Salmon marinade: and season with salt and pepper, to taste.
28g Fats • 2 tbsp. tamari
19g Carbs • ½ tbsp. olive oil Heat the oven to 480°F (250°C) and place the salmon on a baking
38g Protein
• ½ tsp. sweet paprika tray or casserole dish. Bake for about 7 minutes.
• ½ tsp. hot paprika
• 1 tbsp. rice vinegar Remove the salmon from the oven to rest for a moment. In the
• 1 tsp. honey meantime, pour in the salmon juices into the quinoa, and mix well.
• 1 tbsp. black sesame seeds
GF DF
• chili flakes, to taste Divide the quinoa and zoodles between two plates, then place the
LC HP salmon on top. Sprinkle with chili flakes to serve.
Q
CHICKEN THIGHS
WITH HOISIN RICE

CHICKEN THIGHS WITH HOISIN RICE
• 2 tbsp. coconut oil Preheat the oven to 375°F (190°C).

Serves: 8
Prep: 5 mins
• 8 skinless chicken thighs
Cook: 50 mins • scant 1 cup (200g) jasmine rice In a large pan, heat the coconut oil.
• 4 spring onions, chopped
• 4 cloves garlic, sliced Season the chicken thighs with salt and pepper and fry for 5
• ⅓ cup (200ml) white wine minutes each side until golden brown, then take off the heat and
• 2 cups (500ml) chicken stock transfer onto a plate.
Nutrition per
• 4 tbsp. dried cranberries
serving: Pour out most of the fat from the pan, leaving about 1 tbsp. in the
336 kcal For the sauce: pan.
15g Fats • 3 tbsp. soy sauce
16g Carbs • 2 tbsp. of rice vinegar Add into the pan the peeled and sliced garlic and the spring
29g Protein
• 1 tbsp. of peanut butter onions. Sauté for 1 minute.
• 1 tsp. of chili flakes
• 1 tsp. of honey Add uncooked rice and fry again for about 1 minute. Pour in the
• 1 tsp. of sesame oil wine and cook for a further 2 minutes until most of the liquid
evaporates. Next, add all ingredients of hoisin sauce, hot stock,
GF DF
and cranberries, bring to a boil.
LC MP
Transfer the rice into an oven safe dish and place the chicken thighs
HP N
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.
CHINESE PORK STIR-FRY

WITH PINEAPPLE
CHINESE PORK STIR-FRY WITH PINEAPPLE
• 14 oz. (400g) pork tenderloin Wash the meat, pat dry, and cut them into the thinnest slices possible.
Serves: 4
Prep: 20 mins
• 1 tbsp. potato starch Season with salt and pepper, and coat with potato flour.
Cook: 10 mins • scant ½ cup (100g) white rice
• ⅔ cup (135ml) pineapple Cook the rice according to instructions. Drain the pineapple but keep
chucks, in juice (keep the some of the juices for the sauce. Cut the peppers into strips, and the
juice) spring onions julienned. Half the chili, remove the seeds, then finely chop.
• 1 red bell pepper, sliced Peel and grate the ginger.
Nutrition per
• ½ onion, sliced
• 2 garlic cloves Prepare the sauce by mixing all sauce ingredients in a bowl.
serving:
303 kcal • ½ chili pepper
In a wok or large pan, heat 1 tablespoon of coconut oil, and stir fry all the
11g Fats • 1-inch fresh ginger, grated
22g Carbs vegetables (pepper, onion, garlic, chili, ginger) over high heat for about 3
• 2 tbsp. coconut oil minutes. Add the drained pineapple and fry together for another 2
28g Protein
• 2 spring onions, chopped, to minutes, then transfer everything onto a plate.
serve
Add a second spoon of oil to the pan and fry the tenderloin on high heat
For the sauce: for about 3 minutes, stirring constantly.
• ⅓ cup (180ml) pineapple
GF DF
juice from can Put the vegetables back into the pan and mix, then add the sauce. Cook
MP • 5 tbsp. soy sauce over high heat for about 2 minutes until the sauce thickens. Mix
• 3 tbsp. rice vinegar occasionally.
Sprinkle with chopped spring onions and serve with rice.

SLOW COOKER
CHICKEN FAJITAS
SLOW COOKER CHICKEN FAJITAS
• 2 lb. (900g) chicken Place half of the sliced peppers and onion in the slow cooker. Layer
Serves: 8
Prep: 10 mins
breasts the chicken and coat with honey, olive oil, lime juice, all the
Cook: 3-4hrs • 4 bell peppers, sliced seasonings and chopped tomatoes.
• 1 red onion, sliced
• 2 tbsp. honey Lastly, add the remaining peppers and onions and cook for 4 hours
• 1 tbsp. olive oil on high.
• 1 lime, juice
Nutrition per
• 1 tbsp. chili powder Remove the chicken and shred it with a fork, then return it in in the
serving: • 1 tbsp. cumin slow-cooker. Mix well and cook for another 10 mins. on low.
183 kcal • 1 tbsp. paprika
3g Fats • 1 tsp. salt Assemble fajitas and enjoy.
12g Carbs • 1 tsp. onion powder
28g Protein
• 1 tsp. garlic powder Suggested serving (not included in nutrition info) :
• 1 cup chopped tomatoes • tortillas, cream, guacamole, coriander
GF DF
LC MP
HP
CREAMY CHICKEN,
MUSHROOM & TOMATO PASTA
CREAMY CHICKEN, MUSHROOM & TOMATO PASTA
• 1 ½ cup (150g) penne Cook the pasta according to the instructions on the packaging.
Serves: 3
Prep: 10 mins
• 12 oz. (350g) chicken
Cook: 20 mins breast Chop the chicken fillet, season with salt and pepper and dredge with
• 1 tsp. wheat flour flour.
• 1 tsp. dried oregano Heat oil in a large pan and cook chicken over medium heat, then season
• 1 small onion, diced with oregano. Once the chicken is cooked, remove from the pan and set
Nutrition per
• 2 garlic cloves, sliced aside.
serving: • 6 sundried tomatoes,
385 kcal chopped In the same pan, sauté the onion and sliced garlic. Next, add
14g Fats • ½ cup (125ml) plant-based sliced mushrooms and cook for 5-7 minutes until soft and tender. Add
26g Carbs oat cream (or regular) chopped tomatoes and cook for another minute.
35g Protein
• 1 bag spinach
• basil leaves, to garnish Place the cooked chicken back into the pan, and add in the cream and
• 4 cups (300g) mushrooms, spinach. Bring to a boil and cook until spinach has wilted — season to
sliced taste with salt and pepper.
DF MP
Add the cooked pasta. Stir well and serve.
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 carrots,
Serves: 3
Prep: 10 mins
• 3 large carrots, sliced peppers and white parts of the spring onions. Sauté for 10 minutes
Cook: 25 mins • 2 peppers, sliced until the vegetables start to soften.
• 4 spring onions, sliced
• 1 lb. (500g) 5% fat beef mince Add in the minced beef and season with salt and pepper. Cook for
• 2 tsp. Cajun seasoning 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. Add in
serving: the cooked rice along with 4 tbsp. of water.
503 kcal
13g Fats Stir well to combine all of the ingredients and continue cooking for
55g Carbs about 3-4 minutes.
40g Protein
Sprinkle with the green parts of the spring onions and serve.
GF DF
MP
CHINESE STYLE SHRIMPS & VEG

CHINESE STYLE SHRIMPS & VEG
• 1 cup (185g) rice, Cook the rice according to the instructions on the packaging.
Serves: 3
Prep: 15 mins uncooked
Cook: 15 mins • 2 tbsp. olive oil In a wok (or large frying pan) heat 1 tbsp. of oil. Sauté the carrots,
• 1 carrot, peeled, sliced peppers and garlic for 3 minutes. Then add zucchini and
• 1 pepper, chopped continuously stir for about 5 minutes. Add ginger and season with
• 1 small onion, sliced salt and chili.
• 3 garlic cloves, sliced
Nutrition per
• 1 small zucchini, sliced Move the vegetables to the edge of the pan. Add in the remaining
serving: • 1 ½ tbsp. ginger, grated 1 tbsp. of oil and cook the shrimps on the other side of the pan. Fry
436 kcal • a pinch of chili flakes on high heat, continuously stirring, for about 1 minute. Mix with
11g Fats • 9 oz. (250g) shrimps vegetables and cook for another minute.
63g Carbs • 2 tbsp. soy sauce
22g Protein
• 1 tsp. potato flour Mix the soy sauce with the potato flour, water and sugar. Pour the
• ⅔ cup (160ml) water mixture into the pan and bring to a boil, simmer for 1-minute
• 1 tbsp. coconut palm sugar stirring frequently. Serve with cooked rice.
GF DF
MP HP
ZESTY TURKEY MEATBALLS

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

WHAT YOU NEED
HONEY & LIME GLAZED SALMON
WHAT YOU NEED TO DO
WITH PINEAPPLE RICE

HONEY & LIME GLAZED SALMON WITH PINEAPPLE RICE
• 1.3 lb. (600g) salmon, 4 fillets Slice the skin off the salmon fillets and discard. Rinse salmon fillets
Serves: 4
Prep: 5 + 1hr and dry.
Cook: 35 mins Marinade:
• 3 tbsp. honey Mix the ingredients of the marinade and coat the pieces of
• 3 tbsp. lime juice salmon. Place in a casserole and marinate for about 1 hour.
• 1 tbsp. olive oil Cook the rice in lightly salted water, then spread on a large plate to
Nutrition per
• 3 tbsp. ginger, grated cool.
serving: • 2 garlic cloves, crushed
643 kcal Drain the sweetcorn and add to the rice. Peel and cut the
24g Fats Pineapple rice: pineapple into small chunks and the cucumber into small cubes.
68g Carbs • ⅔ cup (150g) rice Add to the salad bowl and season with a pinch of salt, lime juice
35g Protein
• ¾ cup (200g) sweetcorn and honey. Add coriander leaves (or mint) and mix well.
• 1 ¼ cups (250g) pineapple,
chopped Preheat the oven to 410°F (210°C). Bake the marinated salmon for
• 1 ⅓ cup (200g) cucumber, 18 minutes, until cooked throughout.
chopped
GF DF
• 1 lime, juiced Serve salmon with the prepared pineapple rice.
HP • 2 tbsp. honey
• ½ cup coriander leaves (or
mint)
SIMPLE CHICKEN CURRY

WITH SAFFRON RICE
SIMPLE CHICKEN CURRY WITH SAFFRON RICE
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 golden
Cook: 30-45 mins fillets 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 3-4
• 1 tbsp. ginger, minced minutes, often stirring — season with pepper and turmeric. Then
• 5 cloves garlic, minced add chopped tomatoes, and ¼ cup of water, season with salt and
bring to a boil.
Nutrition per
• ½ tsp. black pepper
serving: • 3 large tomatoes, chopped Place the chicken thighs in the simmering sauce, then cover with
531 kcal • 1 ½ tsp. turmeric the lid and cook for about 30-45 minutes or until the meat is
22g Fats tender.
47g Carbs For the rice:
36g Protein In the meantime, cook the rice. Combine saffron threads and
• ¼ cup (60ml) boiling water boiling water and allow to ‘brew’ for at least 5 minutes.
• pinch saffron threads (roughly
⅛ tsp.) In a medium pot, combine saffron and the water with the rice and
• 1 cup (225g) basmati rice all other ingredients.
GF DF Cover and bring to a boil, then reduce heat and simmer for 15
• ½ tsp. onion powder minutes. Remove from heat, let it sit and covered for another 10
HP • ¼ tsp. salt minutes before serving.
• 1 ¾ cup vegetable stock
Serve 2 chicken thighs along with sauce and a serving of saffron
rice.
Tip: rice can also be prepared in a rice cooker, prep the saffron as
above and then follow rice cooker instructions.
ONE POT TURKEY

CHILI WITH RICE
ONE POT TURKEY CHILI WITH RICE
WHAT YOU NED
• 10 oz. (300g) minced turkey fillet Heat the oil in a large pan and sauté the onion and garlic for 3-4
Serves: 4
Prep: 10 mins
• ½ cup (115g) rice minutes. Next, add the meat and fry for about 5-6 minutes until
Cook: 25 mins • 1 medium onion, finely chopped cooked throughout.
• 2 cloves garlic, minced
• 1 tbsp. oil Add spices, mix, then add the uncooked rice and mix again. Next
• ½ can chopped tomatoes add the chopped peppers, beans, corn, canned tomatoes and
• 1 red bell pepper, chopped broth. Mix and bring to a boil. Simmer covered on low heat for
Nutrition per
• 1 cup (250ml) vegetable broth about 17-20 minutes.
serving: • ⅓ cup (60g) red kidney beans,
295 kcal drained Add grated cheese, cover and heat for another 2 minutes until the
9g Fats • ⅓ cup (85g) sweet corn, drained cheese melts, then serve.
21g Carbs • ⅓ cup (30g) grated cheese
31g Protein
(optional) Dairy free option: cheese in this recipe is optional, so if you prefer
a dairy free meal, just skip the cheese or replace with a vegan
Spices: version.
• 1 tsp. dried oregano
• 1 tsp. cumin
GF MP
• 1 tsp. sweet pepper
HP • ½ tsp. hot pepper
• ½ tsp. salt
• ⅓ tsp. ground pepper
BAKED SALMON TRAY

WITH RICE & TOMATOES
BAKED SALMON TRAY WITH RICE & TOMATOES
• 14 oz. (400g) salmon fillet, Cut the salmon fillet into 4 pieces. Rinse, dry and place in a bowl.
Serves: 4
Prep: 5 mins
skin removed Season with salt, pepper, paprika, curry, and oregano. Add honey,
Cook: 30 mins • 1 tsp. honey soy sauce, 2 tbsp. of olive oil and 2 tbsp. of lemon juice. Mix
• 2 tbsp. soy sauce everything and cover the bowl.
• 4 slices of lemon + 2 tbsp. of Preheat oven to 400°F (200°C).
juice
Nutrition per
• ⅞ cup (200g) jasmine rice Cook the rice according to the instructions on the packaging. Drain
serving: • 1 cup (150g) cherry tomatoes it, then transfer into a baking dish and spread the rice over the
476 kcal • handful basil leaves whole surface of the dish.
19g Fats • 4 tbsp. natural yoghurt, 0% fat
44g Carbs Place the salmon fillets on top of the rice, add the cherry tomatoes
31g Protein
Spices: and basil leaves, then sprinkle with chili flakes.
• 2 tsp. paprika
• ½ tsp. curry Top salmon with lemon slices, and drizzle over the remaining
• 1 tsp. oregano marinade and bake in the preheated oven for 15 minutes.
• pinch of chili flakes
GF MP
Serve with a dollop of natural yoghurt.
HP
MEXICAN FRIED RICE

MEXICAN FRIED RICE
WHAT YOU NED
• 7 oz. (300g) chicken breast Chop the chicken into cubes. Season with salt, pepper, spices and
Serves: 4
Prep: 10 mins
• 2 cloves garlic, crushed crushed garlic.
Cook: 25-30 mins • scant ½ cup (100g) rice
• 2 tbsp. coconut oil Cook the rice according to the instructions on the packaging, drain,
• ½ red onion, chopped and transfer onto a plate to cool.
• 1 red pepper, diced
• ⅜ cup (100g) sweetcorn, drained Heat the oil in the pan over medium-high heat, and fry the chicken
Nutrition per
• ½ cup (100g) red kidney beans, for about 3-4 minutes. Add in the chopped onion and diced
serving: drained peppers and continue to cook for another 3-4 minutes.
360 kcal • 1 tomato, peeled, chopped
16g Fats • 1 avocado, stone removed, flesh Next, add the drained sweetcorn, beans and the cooked rice. Mix
32g Carbs diced well and cook for another 2 minutes.
24g Protein
• 1 tbsp. lime
• ½ chili, chopped Remove from the heat, and add the peeled and diced tomato, then
• handful coriander, chopped mix.
Spices: To serve, divide the rice between plates, top with avocado, drizzle
GF DF
• 1 tsp. oregano with lime juice, and sprinkle with chopped chili and coriander.
MP HP • 1 tsp. paprika
• 1 tsp. ground cumin
• ½ tsp. chili flakes
PRO TIP:
- To easily peel the tomato, pour boiling water over it for about 1
min, the skin will then easily come off.
BEEF & GREEN BEANS

PASTA IN SOY SAUCE
BEEF & GREEN BEANS PASTA IN SOY SAUCE
• 4 oz. (120g) whole-wheat Cook the pasta according to instructions on the packaging.
Serves: 2
Prep: 10 mins
pasta
Cook: 15 mins • 10 oz. (300g) beef steak Cut the beef into thin slices.
• 4 spring onions
• 2 cloves garlic Slice the spring onions diagonally into 1-1.5 inch pieces. Peel and
• 1 tbsp. coconut oil slice the garlic.
Nutrition per
• ⅓ cup (80ml) beef stock Heat the oil in a large pan over medium-high heat and cook the
serving: • 100g green beans, frozen beef for about 3 minutes, then transfer onto a plate and drizzle
491 kcal with soy sauce.
12g Fats
53g Carbs Add the garlic and spring onions to the same pan and cook for
44g Protein
about 3 minutes, until spring onions start to soften.
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 occasionally for about 2 minutes.
DF MP
HP Q
CHICKEN & MANGO

STIR FRY
CHICKEN & MANGO STIR FRY
• 1 lb. (450g) chicken breasts, Cut the chicken into thin strips and season with salt and pepper, then
Serves: 4
Prep: 10 mins
cut into strips coat with flour.
Cook: 10 mins • 1 tbsp. buckwheat flour
• 1 mango, peeled Peel the mango and cut the flesh into strips. Cut the peppers into strips.
• 1 red bell pepper, sliced Peel the onion and cut into half rings.
• 1 red onion, chopped
• 2 cloves garlic, minced Cut the deseeded chili pepper lengthwise, then finely chop. Peel and
Nutrition per
• 1 small chili pepper, deseeded grate the ginger.
serving: 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: peppers, onions, chili pepper, garlic and ginger over high heat for about
• 3 tbsp. of rice vinegar 3 minutes. Add the mango and mix, cooking for another 2 minutes. Then
• 3 tbsp. of water remove everything and set aside.
• 5 tbsp. of soy sauce
• 2 tbsp. honey Add the second tbsp. of oil to the pan and fry the chicken for about 3
GF DF
minutes, stirring often.
MP HP
Place the mango and vegetables back to the pan. Add the sauce and mix
Q well. Cook on high heat for about 2 minutes until the sauce thickens. Mix
occasionally.
Serve with rice (not included in nutrition information per serving).

SALMON TERIYAKI WITH GREEN

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

thickens. Mix in the sesame oil, take off the heat and set aside.
GF DF
MP HP To serve, divide the rice and salmon between plates, then drizzle
with the teriyaki sauce.
CHICKEN ORANGE STIR FRY

CHICKEN ORANGE STIR FRY
WHAT YOU NED
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 • ⅓ cup (100g) marmalade (low
sugar) Heat the coconut oil in a large pan over high heat. Add in the
• ¼ cup (60ml) soy sauce chicken breasts and cook for 4-5 minutes until chicken is cooked
• 1 tsp. sriracha (or as needed) through. Remove from the pan and set aside.
• 1 tbsp. buckwheat flour
Nutrition per
Lower the heat and add the garlic and green onions, cooking for 1
serving: For the stir fry: minute. Keep stirring to prevent burning.
397 kcal • 1 tbsp. coconut oil
7g Fats • 1 lb. (450g) chicken breast, Now add the mangetout peas and bell pepper and cook for
53g Carbs chopped another 3-4 minutes. Add in cooked rice and mix well with the
34g Protein
• 1 tbsp. garlic, minced vegetables.
• 3 sprigs green onion, chopped
• 1 cup (150g) snap or mangetout Next, add in the cooked chicken, grated carrots and the sauce. Stir
peas well.
• 1 red bell pepper, chopped
GF DF
• 3 cups (450g) cooked brown rice Garnish with sesame seeds and more green onions to serve.
MP HP • ½ cup (25g) carrot, grated
• 1 tbsp. sesame seeds
• 1 tsp. orange zest
PESTO PASTA WITH

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

SWEET AND SOUR PORK STIR-FRY
• ⅞ cup (200g) basmati rice Cook the rice according to instructions on the packaging.
Serves: 4
Prep: 10 mins • 10 oz. (300g) pork loin
Cook: 15 mins • 2 garlic cloves In the meantime, cut the pork into slices. Finely chop the garlic and
• 4 spring onions slice the spring onions diagonally.
• 1 tbsp. coconut oil
• 3 tbsp. ginger syrup Heat the oil in a wok on high heat, add the pork tenderloin, garlic,
• 1 lime, juiced ginger syrup, lime juice and season with salt. Stir fry for 2 minutes,
Nutrition per
• 1 ⅓ cup (200g) sugar snap then lower the heat and add in the sugar snap peas. Stir fry for
serving: peas another 4 minutes on low heat.
446 kcal • 1 ¼ cup (250g) cherry
16g Fats tomatoes Next, add in tomatoes and pineapple and stir fry for another 4
52g Carbs • 1 ¼ cup (250g) pineapple, minutes, then take off the heat. Toss in the spring onions and mix.
22g Protein
canned or fresh
Once rice is cooked, divide everything onto 4 plates and serve.
NOTE:
- this dish is also very tasty with chicken breast or chicken thighs
GF DF
Q
PEPPER STEAK
PEPPER STEAK
• 12 oz. (340g) round beef, Slice the beef into thin slices. Place in a bowl and add 4 tsp. of soy
Serves: 4
Prep: 5 mins
trimmed sauce, 1 tbsp. of rice wine, 1 tsp. buckwheat flour and season with
Cook: 10 mins • 4 tsp. plus 3 tbsp. soy sauce freshly ground black pepper.
• 1 tbsp. rice wine
• 3 tsp. buckwheat flour In a small bowl, mix 3 tbsp. soy sauce, 1 tbsp. water and 2 tsp.
• 2 tsp. coconut oil buckwheat flour, then set aside.
• 1 large onion, sliced into strips
Nutrition per
• 1 red bell pepper, sliced into Heat 1 tsp. oil in a pan on high heat. Add the beef and cook for
serving: strips around 20 seconds letting the beef brown. Next, stir the meat,
187 kcal • ½ tsp. black pepper cooking another 2 minutes and transfer onto a plate.
6g Fats • crushed red pepper flakes, to
12g Carbs taste Add the remaining 1 tsp. of oil to the pan, add the peppers and
22g Protein
onions and cook about 4-5 minutes. Place the beef back into the
pan, add the prepared sauce and red pepper flakes (optional). Stir
fry for about 30-60 seconds on medium heat until slightly
thickened.
GF DF
Serve with rice (not included in nutrition info per serving).
LC MP
Store in the fridge for up to 4 days.
HP
QUICK & EASY

MEATBALLS
QUICK & EASY MEATBALLS
• 1 lb. (500g) lean ground beef Preheat the oven to 400°F (200°C).
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, season
• 1 red pepper, diced with salt and pepper and mix well using your hands. Once
• 1 egg everything is well combined, form 12 meatballs the size of a golf
• ½ cup (30g) buckwheat flour ball (use a ¼ cup for measuring).
• ¼ cup coriander, chopped
Nutrition per • 1 tsp. oregano Wrap each meatball in a slice of bacon and place on a baking
serving: • 12 slices streaky bacon sheet. Bake for 20 minutes. For the last 4-5 minutes, set the oven
309 kcal to grill/broil for the meatballs to have a crispy outside layer.
14g Fats
9g Carbs
36g Protein
GF DF
LC HP
QUICK BEEF CHOW MEIN

QUICK BEEF CHOW MEIN
• 5.5 oz. (160g) egg noodles Prepare the noodles according to instructions on the packaging.
Serves: 4
Prep: 10 mins • 7 oz. (200g) beef tenderloin
Cook: 10 mins • 1 tbsp. sesame oil Cut the beef into thin strips.
• 1 clove garlic, minced
• 1 tbsp. ginger, grated Heat the sesame oil in a wok or a large frying pan. Add the garlic
• ½ leek, sliced (mostly white and ginger and fry for about a minute. Add the beef and cook for
parts) another 2 minutes. Next, add the leeks, pepper and mushrooms
Nutrition per
• 1 red bell pepper, sliced and fry for about 5 minutes.
serving: • 3 mushrooms, sliced
325 kcal • a pinch of ground white Finally, add the cooked noodles, season with pepper and a pinch of
10g Fats pepper sugar. Pour in the soy sauce and water, then stir and fry for another
33g Carbs • a pinch of sugar
28g Protein 2 minutes.
• 3 tbsp. soy sauce + 2 tbsp.
water To serve, divide onto serving dishes and garnish with chopped
• 2 tbsp. spring onions, spring onions.
chopped
DF MP
HP Q
SIMPLE CHILI &

SWEET POTATO CHIPS
SIMPLE CHILI & SWEET POTATO CHIPS
For the potatoes: Heat the oven to 420°F (215°C).

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 chopped
• 1 tsp. onion powder potatoes with the garlic and onion powder, salt and pepper, then
• 2 tbsp. buckwheat flour sprinkle with buckwheat flour. Drizzle with olive oil and make sure
• 1 tbsp. olive oil all the potatoes are seasoned.
• salt and pepper
Nutrition per Spread the potatoes on a baking tray, making sure they are not too
serving: For the simple chili: close together. Bake in the oven for 40 minutes, stirring halfway
382 kcal • 1 lb. (450g) lean ground beef through.
16g Fats • 1 tbsp. chili flakes
33g Carbs • 1 can chopped tomatoes
29g Protein In the meantime, heat a non-stick pan over a medium-high skillet
(14oz./400g) and add the ground beef. Cook for about 2-3 minutes and season
• 6 fl. oz. (170ml) water with chili flakes.
For the garnish: Add the chopped tomatoes and water. Then stir, reducing the heat
• 2 tbsp. coriander, chopped to low. Simmer uncovered for about 20 minutes, until most liquid
GF DF
• 1 avocado, mashed evaporates.
MP HP
To serve, divide the potatoes between plates and top with chili,
mashed avocado and sprinkle with coriander.
CHERRY
SORBET
CHERRY SORBET
• 1 ¾ cups (400g) frozen Blitz the frozen cherries in a food processor or high speed blender
Serves: 4
Prep: 10 mins
pitted cherries with the honey, 1 tbsp. lemon juice, 4 tbsp. yogurt and 4 tbsp. water
Cook: 1 hr • 2 tbsp. honey until smooth.
• 1 tbsp. lemon juice
• 4 tbsp. vanilla soy yogurt Spoon into a freezer-proof container then freeze for 1 hour.
(e.g. Alpro)
• 4 tbsp. water Scoop out the sorbet into serving glasses, top with mint and serve
Nutrition per
• mint leaves, to serve immediately.
serving:
109 kcal The ingredients will make approx. 8 scoops of sorbet (2 per serving).
1g Fats
24g Carbs
2g Protein
GF DF
V
PROTEIN
FRUIT BOWLS
PROTEIN FRUIT BOWLS
For the mango bowl:

Serves: 2 Spoon the quark into serving bowls or glasses. Garnish with the
• 7 oz. (200g) natural quark
Prep: 10 mins 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
MATCHA CHAI
PUDDING
MATCHA CHAI PUDDING
• ¼ cup (30g) chia seeds Mix the chia seeds and almond milk and place in the fridge. After an
Serves: 2
Prep: overnight
• 1 ½ cup almond milk hour, mix again and place back in the refrigerator to chill overnight.
Cook: 0 mins • 2 tsp. maple syrup
• 3 tbsp. (40g) unflavoured The next morning, mix in the maple syrup, protein powder, and
soy protein isolate (or matcha.
vanilla)
• 1 tsp. matcha Divide between two bowls and serve with berries.
Nutrition per
• 1 cup (100g) fresh or frozen
serving: berries, to serve
275 kcal
9g Fats
19g Carbs
23g Protein
GF DF
LC V
N
RASPBERRY
PROTEIN SMOOTHIE
RASPBERRY PROTEIN SMOOTHIE
• ½ ripe banana Place all ingredients in a high-speed blender and blitz until smooth.
Serves: 1
Prep: 5 mins
• 1 cup (125g) frozen raspberries
Cook: 0 mins • 1 cup (240ml) almond milk
• 2 tbsp. vanilla whey or pea
protein
• 1 tbsp. smooth almond butter
• handful ice cubes
Nutrition per
serving:
331 kcal
12g Fats
25g Carbs
29g Protein
GF HP
V Q
N
GREEN GLOW
PROTEIN SMOOTHIE
GREEN GLOW PROTEIN SMOOTHIE
• 1 small banana Place all ingredients into a high-speed blender and blitz until
Serves: 1
Prep: 5 mins
• 1 cup spinach smooth.
Cook: 0 mins • 1 cup kale
• 1 tbsp. almond butter Serve immediately.
• ⅔ cup (150ml) coconut water
• 1 scoop (25g) vanilla protein NOTE:
powder, optional The protein powder is optional, but adds a boost of protein. You
Nutrition per
can use whey or any plant-based protein powder. You can also
serving: replace the protein powder with a few tablespoons of Greek
350 kcal yoghurt (in that case reduce the amount of liquid).
12g Fats
34g Carbs
29g Protein
GF HP
V Q
N
VANILLA & COFFEE
PROTEIN SMOOTHIE
VANILLA & COFFEE PROTEIN SMOOTHIE
• ¼ cup (60ml) espresso Please all in gradients in a high-speed blender and mix until
Serves: 2
Prep: 10 mins
• 1 ⅔ cup (400ml) almond milk smooth. Serve cold in a glass.
Cook: 0 mins • 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
ANTIOXIDANT BLUEBERRY
PROTEIN SMOOTHIE
ANTIOXIDANT BLUEBERRY PROTEIN SMOOTHIE
• ½ cup (125ml) coconut Blend all the ingredients in a high-speed blender until smooth and
Serves: 1
Prep: 5 mins
water serve.
Cook: 0 mins • ½ cup (125ml) almond milk,
unsweetened
• 1 scoop vanilla whey
protein
• ½ 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
CINNAMON ROLL PROTEIN SMOOTHIE

CINNAMON ROLL PROTEIN SMOOTHIE
• 1 banana Place all ingredients into a blender and pulse until smooth. Serve.
Serves: 2
Prep: 5 mins
• 2 scoops (50g) vanilla
Cook: 0 mins protein 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

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WHAT YOU NEED WHAT YOU NEED TO DO

2 OMELET WRAPS 14 GRILLED CHICKEN & PINEAPPLE SALAD

3 EGG & TURKEY STUFFED PEPPERS 15 WALDORF CHICKEN SALAD

5 HIGH PROTEIN BLUEBERRY PANCAKES 17 SALMON & COUSCOUS SALAD

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

7 SUMMER SMOOTHIE PROTEIN BOWL 19 MISO SALMON WITH ZUCCHINI NOODLES

8 SPINACH SHAKSHUKA 20 MOROCCAN COD & BULGUR SALAD

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

25 SLOW COOKER CHICKEN FAJITAS 37 SALMON TERIYAKI WITH GREEN BEANS

29 ZESTY TURKEY MEATBALLS WITH

30 HONEY & LIME GLAZED SALMON WITH

33 BAKED SALMON TRAY WITH RICE & TOMATOES 45 CHERRY SORBET

34 MEXICAN FRIED RICE 46 PROTEIN FRUIT BOWLS

36 CHICKEN & MANGO STIR FRY 48 RASPBERRY PROTEIN SMOOTHIE

49 GREEN GLOW PROTEIN SMOOTHIE

50 VANILLA & COFFEE PROTEIN SMOOTHIE RECIPE KEY

51 ANTIOXIDANT BLUEBERRY PROTEIN SMOOTHIE

52 CINNAMON ROLL PROTEIN SMOOTHIE

LC Low Carb (under 20g serving)

MP Meal Prep/Freezer Friendly

HP High Protein (over 20g per serving)

Q Quick (under 30 mins)

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

SNACK SNACK SNACK SNACK SNACK SNACK SNACK

DINNER DINNER DINNER DINNER DINNER DINNER DINNER

Fresh Fish & Seafood Grains Oils

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

SNACK SNACK SNACK SNACK SNACK SNACK SNACK

DINNER DINNER DINNER DINNER DINNER DINNER DINNER

Fresh Fish & Seafood Grains Oils

SPANISH ZUCCHINI TORTILLA

EGG & TURKEY

• 4 eggs Heat oven to 400°F (200°C).

To serve, sprinkle with chopped parsley.

SMOKED SALMON, FETA

Serve with your favourite toppings.

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

Dress in fresh parsley and serve.

SALMON TATAR WITH

AND WALNUT SALAD

TUNA & BROCCOLI SALAD

WHAT YOU NEED WHAT YOU NEED TO DO

GRILLED CHICKEN &

TUNA & QUINOA

WHAT YOU NEED WHAT YOU NEED TO DO

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

For the dressing:

WHAT YOU NEED WHAT YOU NEED TO DO

MISO SALMON WITH

Serve with chopped spring onions and coriander leaves.

BAKED SALMON WITH

WITH HOISIN RICE

• 2 tbsp. coconut oil Preheat the oven to 375°F (190°C).

CHINESE PORK STIR-FRY

Sprinkle with chopped spring onions and serve with rice.

WHAT YOU NEED WHAT YOU NEED TO DO

CAJUN BEEF & VEG RICE