HIGH

PROTEIN
RECIPE
BOOK 1
 Introduction
Thank you so much for downloading our High Protein Recipe Book
from Nutrifix.

Protein is the building blocks of your bones, muscles and cells in the
body. And is essential for creating hormones, red blood cells and
for keeping our brain functioning. Protein also helps you stay feeling
full for longer and can help with weight loss. In short it’s an essential
macronutrient.

That’s why we wanted to share this recipe book with you. The recipes
are also nutritionally balanced, simple to make and prepared in a
way, where whole, unprocessed, seasonal products do most of the
work.

We would love to see your creations, so please tag us in your photos

@nutrifix_app and use the hashtag #NutrifixRecipe

We hope you enjoy!

Joel Burgess
Founder and CEO of Nutrifix

2
 Contents
In A Rush (Recipers under 30min) Time To Kill (Recipes more than 30min)

06 Green Eggs & Ham 28 Tuna and Avocado, Ginger &

Lime Poke
07 Mussels, Coconut Milk,
Chilli & Lime 29 King Prawn & Tomato Orzo
08 Salmon & Steamed Veg 30 Chicken & Bacon Casserole
10 Courgetti with Salmon & Pesto 31 Bangers & Sweet Potato Mash
12 Chicken Stiry Fry 32 Beef Stifado
13 Salmon & Sesame Noodles 33 Apple & Sausage Bake
14 Shakshuka & Baked Eggs 34 Mexican Pork Birria
15 Lentil & Massaged Greens 35 Sardinian Beef Stew
Power Salad 36 Cajun Steak With Rice & Peas
16 Lamb Chops, Tzatziki & 38 Pork In Milk With Quinoa
Chopped Salad
39 Sweet Potato Fries &
18 Breakfast Burrito Mexican Beans
20 Steak & Broccoli Stir Fry 40 Duck Cassoulet
22 Vegan Satay Tofu Quinoa Bowls 42 Moussaka
24 Coconut Curry Lentil Soup 44 Vegan Tofu Katsu Curry

Before we start...
Abbreviations Legal Notice:

All contents copyright © 2017 by Nutrifix Limited. All rights

GF = Gluten Free
reserved. No part of this document may be reproduced
or transmitted in any form, by any means (electronic,
DF = Dairy Free photocopying, recording, or otherwise) without the prior
written permission of the publisher.
VGN = Vegan
Limit of Liability and Disclaimer of Warranty:
VEG = Vegetarian
The information provided within this eBook is for
PESC = Pescatarian general informational purposes only. While we try to
keep the information up-to-date and correct, there are
no representations or warranties, express or implied,
LS = Low Sugar about the completeness, accuracy, reliability, suitability
or availability with respect to the information, products,
tbs = Tablespoon services, or related graphics contained in this eBook for
any purpose. The content of this eBook is for your general
tsp = Teaspoon information and use only. Your use of any information is
entirely at your own risk, for which we shall not be liable.
g = grams It shall be your own responsibility to ensure that any
products, services or information in this eBook meets
your specific requirements. Before taking part in any form
ml = millilitres
of exercise, change of diet or consumption of a nutritional
supplement you should always consult your physician. 3
4
IN A RUSH?
(Recipes under 30mins)

5
Green eggs & ham
GF, LS
Serves 2

Ingredients Method Macros

4 eggs In a blender or nutri-bullet, add your Kcal 302

1 avocado eggs, avocado, salt, chilli and herbs, Protein 23g
blitz to combine.
1 tsp salt Fat 21g
1 handful parsley Place a small heavy bottomed pan over Carbs 9g
(plus extra to garnish) a medium heat and melt your coconut Sat Fat 7g
1 handful basil oil. Add your egg mix and stir slowly to
Sugar 1g
scramble gently.
1 tsp dried chilli flakes
(plus extra to garnish)
Once cooked serve with 2 pieces of
1 tsp coconut oil ham and an extra scattering of herbs
4 slices good quality cooked ham and chilli flakes.

6
Mussels, coconut GF, LS,

milk, chilli and lime PESC

Serves 4

Ingredients Method Macros

1kg mussels, cleaned and Take a large heavy bottomed pot with Kcal 492
de-bearded by your fishmonger a fitting lid. Place over a medium high Protein 60g
400ml coconut milk heat and allow to get hot.
Fat 15g
1 red chilli, diced
Prepare chopped chilli and juice limes. Carbs 27g
2 limes, juiced Sat Fat 5g
Handful coriander, Put mussels into the hot pan,
Sugar 1g
roughly chopped immediately throw in chilli and coconut
milk and put the lid on the pan. Give the
pan a gentle shake and leave to cook
for 2 minutes. Remove lid and see if the
mussels have all opened. If not, pop the
lid back on and cook for a further 30
seconds to 1 minute. If so, take them off
the heat, add lime juice and coriander.

Spoon the mussels into two bowls and

pour over the cooking liquor.

7
8
Salmon & steamed veg
GF, LS
Serves 2

Ingredients Method Macros

2 courgette, sliced lengthways Place a pan over a medium heat with Kcal 182
1 fennel bulb, finely sliced about an inch of water in the bottom. Protein 25g
Place a colander over the water so that
10 cherry tomatoes, halved Fat 3g
you create a steam basket (if you have a
2 salmon fillets, deskinned bamboo steamer, use that). Carbs 14g
1 handful pine nuts, toasted Sat Fat 1g
Prepare all your ingredients, and then
1 lemon, juiced Sugar 7g
when ready, layer into the steamer
small handful basil leaves
the fennel first, then courgettes, then
halved tomatoes. Season each layer as
your go. Cover with a lid or some tin foil
and allow to steam for a few minutes to
start the cooking of the veg.

After 3-4 mins, place the salmon on top

and cover the steamer again. Cook like
this for 8 minutes until the salmon is
just cooked through.

Whilst the salmon and vegetables cook,

toast pine nuts. When cooked, remove
fish and vegetables from the pan and
plate up. Scatter with pine nuts, a
good squeeze of lemon and a few basil
leaves.

9
10
Courgetti with
salmon & pesto
GF, LS, PESC
Serves 2

Ingredients Method Macros

2 salmon fillets, de-skinned Preheat the oven to 200C. Kcal 343

4 courgettes. spirallised Protein 33g
Place salmon fillets in a baking tray and
10 cherry tomatoes, halved Fat 21g
season with a little salt and pepper. Put
1 bunch basil, chopped in oven and cook for 8 minutes. Carbs 5g
1 clove garlic Sat Fat 3g
Whilst they cook, spirallise or thinly
8 brazil nuts Sugar 3g
slice courgette and put to one side. In a
2 tbsp extra virgin olive oil blender, blitz basil, brazil nuts, olive oil
and garlic until a bright green paste.

Fry over a medium heat and add

tomatoes. Allow to cook for a moment
and start to burst and release their
juices, before adding courgette to
pan. Add a splash of water, and allow
courgette to steam and cook. Add one
tablespoon of the pesto, toss well, and
flake in the cooked salmon.

Portion the courgetti onto two plates

and top with a little more of the pesto.
Eat immediately.

11
Chicken stir fry
GF, LS
Serves 2

Ingredients Method Macros

200g rice noodles, Get a large frying pan very hot over a Kcal 346
soaked in boiling water high heat. Add a teaspoon of sesame Protein 36g
1 tsp sesame oil oil, and quickly add the broccoli,
Fat 4g
mushrooms, chilli and ginger.
2 skinless boneless chicken Carbs 36g
breasts, sliced into very thin strips Toss for a few moments, before adding Sat Fat 1g
10 florets broccoli, chopped the thinly sliced chicken.
Sugar 5g
100g shiitake mushrooms, sliced
Again cook for a minute, tossing
1cm peeled and sliced fresh ginger occasionally, add the soy sauce and
1 red chilli, sliced allow to coat everything.
2 tbsp soy sauce
Finally, add the noodles and squeeze
1 lime, juiced over the lime juice.

Serve as it is.

12
Salmon & sesame noodles
LS, PESC
Serves 2

Ingredients Method Macros

2 salmon fillets Preheat the oven to 200C. Kcal 344

1 tbsp sesame oil Protein 32g
Place your salmon fillets in a baking
2 tbsp soy sauce Fat 10g
tray and add the soy sauce, sesame oil,
1cm ginger, grated ginger and garlic. Place in the hot oven Carbs 38g
1 garlic clove, grated and cook for 8 minutes. Sat Fat 2g
150g of buckwheat soba noodles, Sugar 4g
Meanwhile, cook your noodles by
soaked in boiling water
soaking them in boiling water, and slice
1 red chilli, sliced your red chilli and spring onions.
2 spring onions, sliced
When the salmon is cooked, simply
flake its flesh into a mixing bowl, toss
with noodles and half of the spring
onion and chilli. Divide onto two plates
and top with any left over dressing, and
rest of the spring onion and red chilli.

13
Shakshuka & baked eggs
GF, VEG, PESC
Serves 4

Ingredients Method Macros

4 tbsp olive oil Place a large lidded frying pan over a Kcal 421
1 onion, finely diced medium heat, add olive oil and gently Protein 24g
sweat the onions with a pinch of salt.
2 red pepper, chopped Fat 25g
4 garlic cloves, crushed When soft and just golden, Carbs 23g
2 tsp sweet paprika 8-10minutes, add garlic, peppers and Sat Fat 6g
all spices and fry until the peppers are
½ tsp cumin seeds Sugar 15g
starting to soften. Add the tomatoes,
1 tsp cayenne pepper bring to the boil, then turn down the
800g tinned tomatoes heat and simmer for 25-30 minutes.
1 lemon, juiced
With a spoon make 4 little dents in the
4 eggs sauce and break in the eggs. Season
1 handful fresh coriander, them with salt, turn the heat right down
roughly chopped as low as possible, cover tightly with the
lid and cook gently for 10 minutes until
the egg yolks are just set.

Sprinkle with coriander and serve.

14
Lentil & massaged GF, LS,
VGN, VEG,

greens power salad PESC

Serves 4

Ingredients Method Macros

250g cooked puy lentils This is really an assembly job. Mix Kcal 301
2 carrots, peeled and thinly sliced the coconut oil, mustard and vinegar Protein 22g
together and, in a large bowl, massage
1 shallot, finely chopped Fat 5g
well into the kale.
1 bag kale, chopped Carbs 48g
1 tbsp coconut oil Next, simply add rest of the ingredients Sat Fat 3g
to the bowl and mix well together.
1 tbsp vinegar Sugar 6g
1 tbsp mustard Turn salad out onto a platter and enjoy.
1 handful parsley, chopped
5 springs mint,
leaves picked and chopped
1 small bunch dill, chopped
2 tomatoes, chopped

15
16
Lamb chops, tzatziki
& chopped salad
GF, LS
Serves 2

Ingredients Method Macros

4 lamb chops Preheat the oven to 200C. Kcal 561

1/2 cucumber, grated Protein 46g
Season lamb chops with a little olive
1/2 cucumber, chopped oil and place in oven for 15-20 minutes Fat 33g
1/2 garlic clove, grated until cooked. Carbs 20g
250g yoghurt Sat Fat 12g
Whilst lamb chops cook, make tzatziki
1 lemon, juiced Sugar 13g
by grating cucumber and placing in a
2 sprigs mint, chopped sieve with a little salt. After 5 minutes,
2 large tomatoes, chopped squeeze as much liquid out of the
grated cucumber as possible using your
Handful black olives, pitted
hands. Add squeezed cucumber to
50g feta cheese, chopped yoghurt and stir in a squeeze of lemon
juice, a pinch of salt and chopped mint.
Leave to one side whilst you chop your
salad.

Take all chopped cucumber, tomato and

olives and place in a bowl. Season with
the rest of the lemon juice, a little oil
and a pinch of salt, before topping with
chopped feta.

When your lamb chops come out of

the oven, simply serve them with some
chopped salad, a good spoonful of
tzatziki and another liberal squeeze of
lemon for good measure.

17
18
Breakfast burrito
GF, LS
Serves 4

Ingredients Method Macros

4 corn tortillas Take a saucepan and empty black Kcal 644

4 large eggs beans into it and place over high heat. Protein 33g
Bring to boil and allow to cook until very
25g butter Fat 34g
soft. Add a little salt, dried chilli and
2 large tomatoes lime juice and put to one side to cool. Carbs 56g
1 avocado Sat Fat 11g
In another pan, melt butter, add eggs
400g black beans Sugar 4g
and gently whisk until eggs are suitably
200g leftover chicken, scrambled. Place to one side whilst
turkey or steak making up the burrito.
1 lime, juiced
Lay tortilla on a piece of parchment or
foil and lay down a layer of egg in the
center of the tortilla. Onto this, place
some black beans, slices of avocado,
pieces of tomato and a few slices of
chicken, turkey or beef. Tuck in two
sides of tortilla and roll one un-tucked
side over the filling. Completely roll the
burrito, using the parchment or foil to
keep it all together and to help you to
get a neat roll. Enjoy immediately, or
leave to one side to enjoy after a work
out or morning run.

19
20
Steak & broccoli stir fry
Serves 2

Ingredients Method Macros

10 stalks tender stem broccoli, Bring a kettle of water to boil. Place halved Kcal 726
halved lengthways broccoli and soba noodles in a large Protein 57g
350g rump steak bowl and pour over boiling water. Add a
pinch of salt and sit for 10 minutes before Fat 35g
2 tsp coriander seeds
draining and seasoning with sesame oil. Carbs 79g
1 tsp dried chilli flakes When dressed, leave to one side whilst Sat Fat 3g
1 tsp Maldon sea salt you cook your steak.
Sugar 12g
100g wholewheat soba noodles
Place a large frying pan over a high heat
1 tbsp sesame oil and get smoking hot. In a pestle and
2 spring onions, sliced mortar, grind coriander seeds, salt and
dried chilli flakes, before scattering them
2 cloves of garlic, finely sliced
over both sides of steak along with olive
6cm piece of fresh ginger, finely oil. Rub in well so that steak is completely
sliced into batons coated before placing in pan and cooking
1 tsp extra virgin olive oil for 3 minutes each side.
2 tbsp soy sauce
Remove steak from pan to rest on a plate,
1 lime, juiced
and into the pan throw garlic, ginger and
1 fresh red chilli, finely sliced spring onions. Soften for 1 minute before
adding soy sauce and cooking for a further
minute.

To assemble the stir fry, toss the cooked

spring onions etc through the noodles and
broccoli and divide between two plates.
Finely slice the steak and divide again
between the plates. Top with some sliced
chilli and a good squeeze of lime juice.
21
22
Vegan satay tofu
quinoa bowls
GF, LS, VGN, VEG, PESC
Serves 2

Ingredients Method Macros

150g cooked quinoa Preheat the oven to 200C. Kcal 433

1 tsp extra virgin olive oil Protein 19g
Start by mixing together the peanut
1 red pepper, diced butter, lime juice, water, soy sauce, and Fat 19g
10 stems of tender stem broccoli, grated ginger to make a paste. Coat tofu Carbs 50g
stalks chopped, florets whole slices with half the paste and place the Sat Fat 3g
2 tbsp peanut butter rest to one side. Place the coated tofu
Sugar 6g
on a lined roasting tray and place in the
1 tbsp fresh lime juice
hot oven for 15 minutes.
1 tbsp water
1 tsp soy sauce Meanwhile, warm olive oil in a frying
pan over high heat and fry chopped red
1cm fresh ginger, grated
pepper and broccoli stalks for a minute
4 slices tofu or so.
1 tbsp roasted peanuts, chopped
1 handful coriander, chopped Add the remainder of the satay sauce
and a splash more water and continue
to cook the pepper and broccoli until
nice and soft, adding the florets about a
two minutes before you are finished to
ensure they are just cooked but with a
nice crunch still.

Stir this cooked satay mixture through

the cooked quinoa and place in two
bowls. Top each bowl with two pieces
of baked tofu, and finally, with the
chopped peanuts and coriander. You
can finish with a squeeze of lime if you
like a little sharpness. 23
24
Coconut curry lentil soup
Ingredients Method Macros

1 tbsp coconut oil Place a large lidded saucepan over a Kcal 199
1 red onion, chopped medium heat and warm the coconut Protein 9g
oil. Add the red onion, ginger, garlic and
2 cloves garlic, grated a good pinch of salt and pepper to the Fat 7g
4cm fresh ginger, grated pan and cook for 8-10 minutes until soft Carbs 25g
2 tbsp curry powder and just browning. Sat Fat 5g
1 tbsp dried chilli flakes Sugar 6g
Next add curry powder and dried chilli
1 x 400ml tin low fat coconut milk flakes followed by the coconut milk and
1 x 400g tin diced tomatoes tomatoes. Allow this to cook together
for a few minutes and then fill each tin
500g red lentils
with water and add this to the pot.
100g spinach
Finally add the red lentils and cook on
a gentle simmer for 30-40 minutes
GF, LS, VGN, VEG, PESC until thick and soupy, ensuring that the
Serves 6 lentils are fully cooked and soft. Once
cooked, check the seasoning and add
the spinach to the pan. Allow it to wilt
in the residual heat of the pan and then
serve when still warm.

You can keep this in the fridge for up to

2 weeks, making sure that you reheat
each portion fully before serving.

25
26
TIME TO KILL?
(Recipes more than 30mins)

27
Tuna and avocado, GF, LS,

ginger & lime poke PESC

Serves 2

Ingredients Method Macros

250g tune steak, cut into 2cm Combine all your ingredients in a bowl Kcal 591
cubes and leave to marinade for 30 minutes. Protein 43g
1/2 red onion, finely diced Fat 38g
Serve with some little gem lettuce to
2cm ginger, peeled and grated use as a scoop, or simply enjoy as it is. Carbs 30g
1 green chilli, finely diced Sat Fat 5g
1 tbsp sesame oil Sugar 4g
1 tbsp soy sauce
1 handful coriander, chopped
1 avocado, cut into 2cm cubes
2 limes, juiced

28
King prawn & tomato orzo
LS, PESC
Serves 4

Ingredients Method Macros

500g frozen king prawns Preheat your oven to 180C Kcal 395
200g orzo Protein 14g
In a baking tray place your tinned
1 tin plum tomatoes Fat 14g
tomatoes, frozen prawns, orzo, sliced
2 cloves garlic, sliced garlic, paprika, and a good pics of salt. Carbs 24g
1 tsp smoked paprika Add 150ml of warm water, cover in tin Sat Fat 2g
foil and place in a hot oven for 30-40
1/2 lemon, juiced Sugar 7g
minutes. Remove from the oven and
1 small handful of parsley, check that the orzo is cooked. Check
roughly chopped the seasoning and stir in the lemon
Sea salt juice and chopped parsely.
Olive oil
Serve on its own or with a green salad.

29
Chicken & bacon casserole
GF
Serves 2

Ingredients Method Macros

1 tbsp olive oil Preheat the oven to 160C. Kcal 514

4 chicken breast, deskinned and Protein 58g
chopped into cubes Heat the olive oil in a large saucepan
Fat 22g
over a medium heat. Add the onions,
100g smoked bacon lardons,
garlic, peppers and bacon and gently Carbs 18g
chopped
sweat for 10 minutes. Add the passata, Sat Fat 6g
2 red onions, finely chopped followed by the chicken breasts to the
Sugar 12g
2 green peppers, finely chopped pan and make sure they are covered by
the sauce - you can add a little water if
2 cloves garlic, crushed
you need more liquid.
300ml passata
Place the lid on top and place it into
the oven for around 2 hours, stirring
halfway through. Remove from the oven
and serve. It works perfectly as it is, but
as always the addition of some green
salad or steamed greens is great.

30
Bangers & sweet potato mash
GF, LS
Serves 2

Ingredients Method Macros

4 sausages Preheat the oven to 200C. Kcal 355

2 sweet potato Protein 21g
When hot, place the sweet potato in
1 tbsp ricotta Fat 15g
the centre of the oven and cook for
40 minutes. Halfway through cooking. Carbs 33g
Put the sausages into the oven and Sat Fat 6g
give them 20 minutes turning halfway
Sugar 7g
through.

When the sweet potatoes are cooked,

the flesh is soft. Scoop out the orange
flesh and keep the skins. Add the flesh
to a bowl and add ricotta and plenty
of salt and pepper. Mix well and then
return the mashed sweet potato to the
skins. Return to the oven and cook for
10 minutes to brown the tops.

Serve sausages alongside sweet potato.

31
Beef stifado
GF, LS
Serves 4

Ingredients Method Macros

500g lean stewing beef Preheat the oven to 160C. Kcal 369
10 baby shallots, Protein 27g
peeled but left whole In a lidded saucepan or casserole, over
Fat 23g
a medium heat, place everything in pan
1 glass of red wine
and season well with salt and pepper. Carbs 11g
200g passata Sat Fat 9g
2 tbsp of red wine vinegar Bring to boil, then place the lid on the
Sugar 2g
pan and place in hot oven for 2-3 hours.
4 garlic cloves,
peeled but left whole
Check after 2 hours and if the beef falls
2 bay leaves apart when you squeeze it, you are
1/2 cinnamon stick done. If not, keep cooking until it does.
2 tsp oregano
This is perfect served with some simple
greens or some potatoes.

32
Apple & sausage bake
GF
Serves 2

Ingredients Method Macros

8 turkey sausages (or lean pork Preheat the oven to 200C. Kcal 289
sausages if you can’t find turkey) Protein 25g
2 red onions, quartered In a roasting tray, add the sausages and
then surround them with red onions, Fat 11g
1 bulb fennel, cut into wedges
fennel and apples so that everything is Carbs 24g
2 apples, quartered in an equal layer. Season with salt. In a Sat Fat 2g
1 tsp dijon mustard small jug, combine the mustard, honey
Sugar 16g
and a tablespoon of warm water and
1 tbsp honey
mix well. Pour this over the ingredients
in the roasting tray so that everything is
covered.

Place in the hot oven for 45 minutes

until everything is cooked and is turning
nice and brown in places.

Serve as it is for a light lunch or supper.

33
Mexican pork birria
GF, LS
Serves 2

Ingredients Method Macros

400g pork shoulder, cut into cubes Preheat the oven to 180C. Kcal 600
10 cherry tomatoes Protein 43g
In an ovenproof saucepan or casserole,
1 jar chipotle paste Fat 32g
add chipotle paste and vinegar to the
100ml red wine vinegar pan over a high heat and bring to the Carbs 37g
4 garlic cloves, peeled boil. As it warms up, add the pork and Sat Fat 9g
the garlic and tomato to the pan. Once
1 avocado, sliced Sugar 5g
it has reaches the boil, season with salt
2 servings of cooked brown rice and place a lid on the pan.

Place in centre of oven and cook for 2

hours until pork shoulder is super soft.

Remove from oven and cool slightly.

Cook brown rice and prepare avocado.

When ready, serve a spoonful of brown

rice alongside a good spoonful of the
birria and a few slices of avocado.
34
Sardinian beef stew
GF, LS
Serves 4

Ingredients Method Macros

600g lean steak, cubed Preheat the oven to 160C. Kcal 353
1 head fennel, cut into wedges Protein 33g
In a lidded saucepan or casserole, over
2 tbsp olive oil Fat 14g
a medium heat, simply place everything
2 garlic cloves, peeled and halved in the pan and season well with salt and Carbs 7g
10 cherry tomatoes pepper. Bring to the boil, and then place Sat Fat 4g
the lid on the pan and into the hot oven
120 ml red wine Sugar 3g
for 2-3 hours. Check after 2 hours and
1 tsp fennel seeds if the beef falls apart when you squeeze
3 sprigs rosemary, it, you are done. If not, keep cooking
picked and chopped until it does.

This is perfect served with some simple

greens or some potatoes.

35
36
Cajun steak with
rice & peas
GF, LS
Serves 2

Ingredients Method Macros

500g rump steak, fat trimmed Start by seasoning the steak with Kcal 500
1 tsp paprika paprika, cumin, coriander, salt and oil. Protein 54g
Leave to one side to marinade.
1 tsp ground cumin Fat 15g
1 tsp ground coriander Meanwhile, add rice, kidney beans and Carbs 34g
1 tsp salt their juice, coconut milk and 100ml Sat Fat 2g
water to a large pan and bring to the
1 tsp cold pressed rapeseed oil Sugar 0g
boil over a high heat. When boiling,
100g brown or red rice reduce to a simmer and cook for 30
1/2 tin kidney beans minutes until the rice is soft to the bite,
and the liquid has all but disappeared.
1/2 tin low-fat coconut milk

At this point, leave covered, off the heat,

to steam and place a frying pan over a
high heat and get smoking hot. When
very hot, cook your steaks for 2 minutes
per side and then rest for 5 minutes out
of the pan.

Finally, slice the steaks and serve with

the rice and peas and perhaps a little
hot sauce if desired.

37
Pork in milk with quinoa
GF, LS
Serves 2

Ingredients Method Macros

400g pork shoulder, cut Preheat the oven to 180C. Kcal 380
into chunks Protein 31g
100ml whole milk In a baking tray, combine the pork, milk,
Fat 18g
lemon zest and thyme. Cover with tin
1 lemon, zest peeled into strips
foil and place in oven for 2 hours. Carbs 21g
4 sprigs thyme Sat Fat 2g
2 handful quinoa After 2 hours, the pork should be very
Sugar 3g
soft and falling apart, and the milk
should have reduced. At this point, add
the quinoa and a splash of water, if it
looks dry, and return to the oven for a
further 20 minutes.

Remove from the oven and serve

whilst nice and warm. All you need to
accompany is a green salad or some
simply steamed greens.

38
Sweet potato fries & GF, LS,
VEG, PESC

Mexican beans Serves 2

Ingredients Method Macros

1 sweet potato, cut into fries Preheat the oven to 200C. Kcal 384
1 tsp coconut oil Protein 19g
In baking tray, mix sweet potatoes,
2 tsp dried chilli flakes Fat 12g
coconut oil, a teaspoon of salt and a
2 cloves garlic teaspoon of dried chilli. Roast in hot Carbs 66g
1 tin black beans oven for 25 minutes. Sat Fat 8g
2 fresh tomato, chopped Sugar 9g
In saucepan, add black beans and their
1 handful fresh coriander, chopped juice with a teaspoon of dried chilli,
1 lime, juiced garlic cloves and pinch of salt. Cook on
high heat for 10 minutes till beans have
50g cheddar, grated
reduced to a nice thick consistency.
Chop tomatoes and mix with chopped
coriander, lime juice and a pinch of salt.

When fries are cooked, pile on plate

with Mexican beans and a spoonful
of salsa. Top with cheddar and a few
coriander leaves.
39
40
Duck cassoulet
GF, LS
Serves 4

Ingredients Method Macros

2 duck legs Preheat the oven to 180C. Kcal 377

100g bacon lardons Protein 22g
Start by placing the duck, skin side
1 red onion, sliced Fat 22g
down, and the lardons in a cold pan,
1 carrot, finely diced and placing the pan over a medium Carbs 22g
2 sticks celery, finely diced heat. This will draw the fat out of the Sat Fat 7g
skin. Cook like this for 6-8 minutes until
2 cloves garlic, grated Sugar 5g
the duck skin is nice and brown. Pour of
200ml passata most of the duck fat and turn over the
2 tins cannellini beans duck legs in the pan.

At this point you can simply add the

rest of the ingredients to the pan and
season well with salt and pepper. If you
need a little extra moisture, simply add
a splash of water to the pan.

Finally, place the pan in the hot oven,

uncovered, for 45 minutes. Remove
from the oven allow to cool slightly.
Serve pieces of the duck legs with a
good spoonful of the cassoulet and a
simple handful of peppery rocket.

41
42
Moussaka
GF
Serves 8

Ingredients Method Macros

2 tbsp cold pressed rapeseed oil Preheat the oven to 200C. Kcal 358
500g lamb mince Protein 31g
Start by laying your slices of aubergine
1 onion, sliced on a baking tray and drizzling with a Fat 19g
2 garlic cloves, grated tablespoon of oil and a good pinch of Carbs 15g
1 tbsp dried oregano salt. Place in the oven for 20 minutes Sat Fat 7g
until starting to brown.
1 lemon, zested Sugar 10g
100ml tomato passata Meanwhile, get a heavy bottom
3 aubergine, sliced lengthways saucepan and place it over a medium
into 1cm slices heat. Add one tablespoon of oil to the
300ml low-fat creme fraiche pan and when hot, add your onions,
garlic dried oregano, lemon zest and a
300ml 0% fat yoghurt pinch of salt. Sweat for 5 minutes and
2 egg yolks then add your lamb mince. Brown this
50g parmesan cheese for a further 5 minutes before adding
the passata and cooking on a simmer
for 20 minutes.

Finally, combine your creme fraiche,

yoghurt, egg yolks and parmesan and
mix together.

In a baking tray, start with a layer of

aubergine, add half your lamb mince
and finally half your yoghurt mix, repeat
with the rest of your ingredients,
finishing with a layer of yoghurt mix,
and place in the oven for 40 minutes.
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Vegan tofu katsu curry
VGN, VEG, PESC
Serves 2

Ingredients Macros

1 block firm tofu, Kcal 620

sliced into 1cm thick pieces Protein 25g
2 tbsp sesame oil Fat 23g
1 tsp agave syrup Carbs 75g
100g panko breadcrumbs Sat Fat 2g
1 onion, finely diced Sugar 23g
3 whole garlic cloves, grated
2 carrots, grated
2 tbsp plain flour
1 tbsp medium curry powder
1 tbsp garam masala
2 tbsp agave syrup
1 tbsp soy sauce
600ml water
150g brown rice, cooked
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Method

Start by cooking brown rice. Your sauce should now be cooked down,
and you can add water and bring back to
Meanwhile, in a saucepan over a medium the boil. Turn down to a gentle simmer and
heat, place onion, garlic and carrot with leave to simmer and thicken whilst you
a tablespoon of water. Cook this mixture, cook your breaded tofu.
stirring occasionally, for 6-8 minutes
until soft. Add flour, curry powder, garam Warm a tablespoon of sesame oil in a
masala, agave syrup and soy sauce, and frying pan over a medium heat, and when
continue to cook for a further 6-8 minutes. warm, fry the breaded tofu for 2 minutes
on each side until nice and golden brown.
Whilst sauce is cooking, place one
teaspoon of the sesame oil and agave Once the breaded tofu are all fried off and
syrup in one bowl and whisk together. the sauce is nice and thick, simply serve a
In a seperate bowl, place breadcrumbs. portion of rice on each plate, top with two
Carefully so as not to break the slices, pieces of breaded tofu and a spoonful or
place each slice of tofu in sesame oil bowl two of the curry sauce. Enjoy as it is, or
to coat, and then in breadcrumbs so that add a nice handful of baby spinach, kale or
each slice is well coated. rocket for a little added greenery.

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