100+ High Protein Recipes

Discover the collection of simple high-protein recipes, including breakfast,

lunch, dinner, treats and smoothie options.

beaconsfieldfitness.com.au
 Contents & Key

9 Spanish Zucchini Tortilla 45 Miso Salmon With Zucchini Noodles

11 Omelet Wraps 47 Moroccan Cod & Bulgur Salad

13 Egg & Turkey Stuffed Peppers 49 Turkey & Broccoli Stir Fry

Smoked Salmon, Feta & Asparagus

15 51 Baked Salmon With Zoodles & Quinoa
Omelet

17 High Protein Blueberry Pancakes 53 Chicken Thighs With Hoisin Rice

19 Eggs Fried On Tomatoes With Tuna 55 Chinese Pork Stir-Fry With Pineapple

21 Summer Smoothie Protein Bowl 57 Slow Cooker Chicken Fajitas

23 Spinach Shakshuka 59 Creamy Chicken, Mushroom & Tomato Pasta

25 Salmon Tartar With Avocado & Mango 61 Cajun Beef & Veg Rice

27 Tuna Salad Lettuce Wraps 63 Chinese Style Shrimps & Veg

29 Chicken, Orange & Walnut Salad 65 Zesty Turkey Meatballs With Couscous Salad

Honey & Lime Glazed Salmon With Pineapple

31 Salmon & Peach Salad 67
Rice

33 Tuna & Broccoli Salad With Honey Vinaigrette 69 Simple Chicken Curry With Saffron Rice

35 Grilled Chicken & Pineapple Salad 71 Baked Salmon Tray With Rice & Tomatoes

37 Waldorf Chicken Salad 73 One Pot Turkey Chili With Rice

39 Tuna & Quinoa Toss Salad 75 Mexican Fried Rice

41 Salmon & Couscous Salad 77 Beef & Green Beans Pasta In Soy Sauce

Post-Workout Potato Pancakes With Cottage

43 79 Chicken & Mango Stir Fry
Cheese

3 beaconsfieldfitness.com.au
 Contents & Key

Salmon Teriyaki With Green Beans & GF Gluten Free

81
Sweetcorn Rice
DF Dairy Free
83 Chicken Orange Stir Fry
LC Low Carb (20g- serve)
85 Pesto Pasta With Tuna & Almonds MP Meal Prep/Freezer Friendly
87 Sweet And Sour Pork Stir-Fry
HP
High Protein (20g+ per
serve)
89 Pepper Steak
V Vegetarian
91 Quick & Easy Meatballs Q Quick (under 30 mins)
93 Quick Beef Chow Mein N Contains Nuts

95 Simple Chili & Sweet Potato Chips

97 Cherry Sorbet

99 Protein Fruit Bowls

101 Matcha Chia Pudding

103 Raspberry Protein Smoothie

105 Green Glow Protein Smoothie

107 Vanilla & Coffee Protein Smoothie

109 Antioxidant Blueberry Protein Smoothie

111 Cinnamon Roll Protein Smoothie

4 beaconsfieldfitness.com.au
 Sample Weekly Meal Planner
01

Breakfast Lunch Snack Dinner

E.g. Cinnamon Roll

Spanish Zucchini Chicken Orange Chinese Pork Stir-Fry
Mon Tortilla & Walnut Salad
Protein Smoothie,
With Pineapple
Protein Fruit Bowls

E.g. Cinnamon Roll

Tuna & Broccoli Salad Baked Salmon Tray With
Tue Omelet Wraps
With Honey Vinaigrette
Protein Smoothie,
Rice & Tomatoes
Protein Fruit Bowls

E.g. Cinnamon Roll

Egg & Turkey Leftover Baked Salmon Tray Beef & Green Beans
Wed Stuffed Peppers With Rice & tomatoes
Protein Smoothie,
Pasta In Soy Sauce
Protein Fruit Bowls

E.g. Cinnamon Roll

Chicken Orange Leftover Beef & Green Beans
Thu Omelet Wraps
& Walnut Salad
Protein Smoothie,
Pasta In Soy Sauce
Protein Fruit Bowls

E.g. Cinnamon Roll

Egg & Turkey Tuna & Broccoli Salad
Fri Stuffed Peppers With Honey Vinaigrette
Protein Smoothie, Waldorf Chicken Salad
Protein Fruit Bowls

E.g. Cinnamon Roll

Cinnamon Roll Leftover Waldorf
Sat Protein Smoothie Chicken Salad
Protein Smoothie, Meal Out - Enjoy!
Protein Fruit Bowls

E.g. Cinnamon Roll

Spanish Zucchini Chinese Pork Stir-Fry
Sun Tortilla
Cinnamon Roll Protein Protein Smoothie,
With Pineapple
Protein Fruit Bowls

5 beaconsfieldfitness.com.au
 Weekly Shopping List
for Meal Plan 01
Fruits, Vegetables Meat, Dairy, Non-Dairy Grains, Seeds & Spices Cans, Condiments, Misc

Fruits Fish, Seafood Grains Oils

• 4 lemons • 3.5 oz. (100g) smoked • Jasmine rice • olive oil
• 2 oranges salmon • whole-wheat pasta • coconut oil
• 1 pomegranate • 14 oz. (400g) salmon • potato starch
• 2 bananas fillet • white rice Cans, Condiments
• 1 apple • mustard
• 1 mango Meats Nuts, Seeds • 1 can tuna in water
• strawberries • 1 lb. (450g) ground • pecans • soy sauce
turkey
• walnuts • mayonnaise
Vegetables • 10 oz. (300g) chicken • coconut chips • pineapple chunks
breast
• 1 potato • raisins • rice vinegar
• 3 onions • 10 oz. (300g) beef steak
• garlic • 14 oz. (400g) pork
tenderloin Spices Sweeteners
• 1 zucchini • mixed herbs • honey
• watercress Dairy • oregano
• 1 bag spinach • cottage cheese • cumin Misc, Other
• 1 bag rocket • cheddar cheese • cinnamon • bread
• 2 bags salad leaves • parmesan • paprika • beef stock
• bunch radishes • natural yogurt, 0% fat • curry • granola
• iceberg lettuce • natural quark • chili flakes • vanilla protein powder
• 5 bell peppers
• 1 chili pepper Non-Dairy Baking
• ginger • 20 eggs • self-raising flour
• 1 broccoli • soy milk • baking powder
• cherry tomatoes • almond milk
• celery
• spring onion

Herbs
• parsley
• basil

Frozen
• green beans

6 www.beaconsfieldfitness.com.au
 Sample Weekly Meal Planner
02

Breakfast Lunch Snack Dinner

E.g. Antioxidant
High Protein Grilled Chicken & Turkey & Broccoli
Mon Blueberry Pancakes Pineapple Salad
Blueberry Smoothie,
Stir-Fry
Matcha Chia Pudding

E.g. Antioxidant Salmon Teriyaki With

Eggs Fried On Leftover Grilled Chicken
Tue Tomatoes With Tuna & Pineapple Salad
Blueberry Smoothie, Green Beans &
Matcha Chia Pudding Sweetcorn Rice

Leftover Salmon Teriyaki E.g. Antioxidant

Eggs Fried On Quick & Easy Meatballs
Wed Tomatoes With Tuna
With Green Beans & Blueberry Smoothie,
Served With Rice & Veg
Sweetcorn Rice Matcha Chia Pudding

E.g. Antioxidant Leftover Quick & Easy

High Protein Tuna Salad
Thu Blueberry Pancakes Lettuce Wraps
Blueberry Smoothie, Meatballs Served
Matcha Chia Pudding With Rice & Veg

E.g. Antioxidant
Leftover Tuna Salad Chicken & Mango
Fri Spinach Shakshuka
Lettuce Wraps
Blueberry Smoothie,
Stir-Fry
Matcha Chia Pudding

E.g. Antioxidant
Leftover Chicken &
Sat Spinach Shakshuka
Mango Stir-Fry
Blueberry Smoothie, Meal Out - Enjoy!
Matcha Chia Pudding

E.g. Antioxidant
Summer Smoothie Antioxidant Blueberry Turkey & Broccoli
Sun Protein Bowl Smoothie
Blueberry Smoothie,
Stir-Fry
Matcha Chia Pudding

7 beaconsfieldfitness.com.au
 Weekly Shopping List
for Meal Plan 02
Fruits, Vegetables Meat, Dairy, Non-Dairy Grains, Seeds, Spices Cans, Condiments, Misc

Fruits Fish, Seafood Grains Oils

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

Herbs
• parsley
• mint
• coriander

8 www.beaconsfieldfitness.com.au
 Spanish Zucchini Tortilla

Serves 2 What you need to do

1 tbsp. olive oil 1. Heat oil in a non-stick pan and sear the potato and
onion over medium-high heat, for about 4 minutes.
1 small potato, peeled, chopped Next, add the zucchini and sauté for another 4
minutes.
1 small onion, chopped
2. In a bowl, whisk eggs and season with salt and
½ small zucchini, thinly sliced
pepper. Transfer the vegetables from the pan into the
6 eggs bowl and mix well.
3. Using the same pan, add the egg mixture on low heat
and make sure everything is evenly distributed. After
about 3 minutes, run a spatula through the outer
edges of the tortilla to make sure it does not stick to
the pan.
4. 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.
5. After another 5-6 minutes, the tortilla should be
cooked. Remove from heat and serve.

GF DF MP HP V

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 25 mins 377 22 22 21

03761520
*Nutrition per serving

10 beaconsfieldfitness.com.au
 Omelet Wraps

Serves 4 What you need to do

7 oz. (200g) cottage cheese 1. Place the cottage cheese, watercress and lemon
peel in a high bowl and puree with the hand blender
4 handfuls watercress (or food processor) until smooth paste forms.
1 lemon, peel only
2. Beat the eggs with the milk and herbs in a separate
6 eggs bowl.
¼ cup (60ml) soy milk 3. Heat 1 tsp. of oil in the medium size frying pan and
1 tsp. mixed herbs fry ¼ of the egg over medium heat for 2 minutes
until the egg solidifies, then turn around. Bake the
4 tsp. coconut oil other side for ½ minute.
3.5 oz. (100g) smoked salmon,
4. Remove the omelet from the pan and set aside. Fry
chopped
the other omelets with the rest of the oil.
5. 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

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

15 mins 10 mins 237 15 3 20

09126954
*Nutrition per serving

12 beaconsfieldfitness.com.au
 Egg & Turkey
Stuffed Peppers
Serves 4 What you need to do

4 eggs
1. Heat oven to 400°F (200°C).
2. Beat the eggs, egg whites and milk, then set aside.
4 egg whites
3. Heat the coconut oil in a pan over medium heat. Add the
2 tbsp. almond milk onion and cook for 3 minutes until softened and browned.
1 tsp. coconut oil 4. Add in the turkey, oregano and cumin, season with salt
and pepper. Cook until meat is cooked through, about 5
1 small onion, chopped minutes. Then add the spinach, and mix until it wilts about
1 lb. (450g) lean ground turkey 2 minutes.
5. Increase the heat and add in the eggs. Pull the eggs
2 tsp. oregano across the skillet with a spatula. Repeat for about 3
1 tsp. cumin minutes until eggs are cooked. Then set aside.
6. Cut the peppers horizontally and remove the seeds, then
2 cups (60g) spinach,
stuff with the scrambled eggs and turkey.
chopped
7. Place the peppers in a baking dish and sprinkle them with
4 red medium bell peppers grated cheese.
½ cup (50g) cheese (dairy or 8. Bake in the oven for 15 minutes, until cheese has melted
plant-based) and the edges have browned.
parsley, chopped to serve 9. To serve, sprinkle with chopped parsley.

GF LC MP HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 20 mins 329 12 11 43

09361980
*Nutrition per serving

14 beaconsfieldfitness.com.au
 Smoked Salmon, Feta
& Asparagus Omelet
Serves 2 What you need to do

4 oz. (125g) asparagus 1. Wash the asparagus, break off the hard ends the
discard (they will break themselves in the right place).
1 tsp. coconut oil Cut the softer stalks diagonally to about ½ cm pieces.
3 large eggs 2. Boil in lightly salted water for about 2 minutes, then
5 tbsp. (70ml) milk, plant or
strain and set aside.
dairy 3. In a bowl, whisk eggs with the milk, salt and pepper.
2 oz. (60g) smoked salmon, Add asparagus, salmon and cubed cheese, mix
cut into pieces everything well.

¼ cup (30g) feta cheese (or 4. Heat the oven to 350°F (180°C). Heat the oil in a pan
brie, camembert), cubed (diameter of approx. 24cm) over medium heat, and pour
in the egg mixture. Rearrange the toppings if necessary.
4-5 cherry tomatoes, halved Top with the halved cherry tomatoes (cut end up).
dill, to serve 5. Cover the pan with a lid and cook until the mass is set
for about 5 minutes. Then place in the oven (without
cover), and cook for another 6-10 minutes, until the
mass sets.
6. To serve sprinkle with fresh dill and season with freshly
ground black pepper.
Pro Tip: The length of time in the oven will depend on the size of
pan and thickness of the egg mixture.

GF LC MP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 15 mins 302 21 6 20

04364689
*Nutrition per serving

16 beaconsfieldfitness.com.au
 High Protein
Blueberry Pancakes
Serves 1 What you need to do

¼ cup liquid egg whites 1. Whisk together the egg whites and protein powder.
(around 4 eggs)
2. Stir in the mashed banana and add the blueberries.
1 scoop (25g) of vanilla whey If the pancake mixture seems too thick, add a
powder splash of almond milk to thin it.
½ banana, mashed
3. Heat the coconut oil in a pan to low-medium. Pour
almond milk, if needed in the pancake mixture and cook until little bubbles
form (about 5 minutes).
¼ cup (25g) fresh or frozen
blueberries 4. Make sure the pancake has set enough before you
½ tsp. coconut oil try flipping it, then flip over. Cook the pancake for
another 2-3 minutes.
5. You can also make 3 small pancakes instead of 1
large.
6. Serve with your favorite toppings.

GF LC HP V Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 10 mins 257 5 18 36

02289027
*Nutrition per serving

18 beaconsfieldfitness.com.au
 Eggs Fried On
Tomatoes With Tuna
Serves 1 What you need to do

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

1 tsp. coconut oil 2. Heat the oil in a small frying pan, add the chopped
tomato and fry over high heat for about 3 minutes.
2 eggs

3 oz. (80g) tuna in brine

3. Create 2 gaps in the tomato and break the eggs
into them. Season with salt and pepper.
pinch of oregano
4. Arrange pieces of tuna on top. Then sprinkle with
pinch of chili flakes dried oregano and optionally chili flakes.
parsley, chopped, to serve
5. Fry for a further 3 minutes or until the egg whites
are cooked. Serve with fresh parsley.

Tips:

• Replace tuna with feta or Gorgonola cheese

• For an extra carbohydrate boost serve with toasted bread or millet as a gluten-free option

GF DF LC HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 5 mins 307 15 8 32

02287577
*Nutrition per serving

20 beaconsfieldfitness.com.au
 Summer Smoothie
Protein Bowl
Serves 2 What you need to do

2 medium peaches, chopped, 1. Place all ingredients in a high-speed blender and

frozen blitz until smooth.
1 medium banana, sliced, 2. Divide between 2 bowls, add your favorite toppings
frozen and serve straight away.
¾ cup (190g) natural yogurt

½ cup (125ml) coconut water

1 scoop (25g) vanilla protein

powder

Optional toppings:
fresh berries

Goji berries

walnuts

chia seeds

muesli
Note: Toppings are not included in macronutrient information, or
shopping list.

GF V Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 252 5 36 18

08821485
*Nutrition per serving

22 beaconsfieldfitness.com.au
 Spinach Shakshuka

Serves 2 What you need to do

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

GF DF LC V Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 15 mins 321 22 19 24

09057647
*Nutrition per serving

24 beaconsfieldfitness.com.au
 Salmon Tartar With
Avocado & Mango
Serves 1 What you need to do

1 small salmon fillet (100g), cut 1. Wash and dry the salmon, then cut it into small
in cubes cubes. Next cut the avocado and mango into cubes
and add to the salmon.
¼ avocado, cut in cubes

¼ cup (30g) mango, cut in

2. Mix in the lime juice, chili pepper, and coriander.
cubes Season to taste with salt and pepper and mix well.

1 tbsp. lime juice 3. Set aside to chill in the fridge for at least 10 minutes,
then serve with toast (not included in nutrition info).
⅓ tsp. honey

chili pepper, to taste

handful coriander, chopped

GF DF LC Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 282 17 9 26

09997709
*Nutrition per serving

26 beaconsfieldfitness.com.au
 Tuna Salad Lettuce Wraps

Serves 2 What you need to do

1 ¼ cup (280g) tuna in olive 1. Put the tuna and half of the oil from the can in a
oil, drained bowl and mix with the tomato puree.
1 tbsp. tomato puree 2. Chop the red onion as fine as possible and add to
1 small red onion, finely
the tuna. Cut the apple in 2 parts and remove the
chopped core. Chop the apple into small cubes and also add
to the tuna. Mix everything.
½ Granny Smith apple
3. Spread the tuna over the 8 lettuce leaves and serve
8 lettuce leaves
as wraps.

GF DF LC Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 286 9 14 38

05140282
*Nutrition per serving

28 beaconsfieldfitness.com.au
 Chicken, Orange &
Walnut Salad
Serves 2 What you need to do
For the dressing: 1. Peel orange and cut out the pulp and set aside.
Squeeze the juice from the rest of the orange and
3 tbsp. of honey keep it for the sauce.
2 tbsp. mustard 2. Mix the ingredients of the dressing in a cup, season
1 tbsp. olive oil with salt and pepper.
1 tbsp. lemon juice 3. Cut the chicken breast into 4 smaller pieces, season
with salt, coat with olive oil and place on a hot grill
2 tbsp. orange juice
pan — grill for 4 minutes on both sides.
⅓ tsp. cinnamon
4. Drizzle the chicken pieces with a tbsp. of dressing
and continue to grill for about 1.5 minutes on a
For the salad: slightly lower heat. Turn over then drizzle with
another tbsp. of dressing, and grill for another
7 oz. (200g) chicken breast minute. Remove from the pan and set aside. Once
4 handfuls rocket
cooled slightly slice into pieces.

¼ iceberg lettuce 5. Mix the salad leaves and divide it between two
plates, then top with the orange and chicken.
1 orange Sprinkle with the pomegranate seeds and roasted
⅓ pomegranate fruit, seeds pecans. Drizzle with the remaining dressing and
serve.
¼ cup (30g) pecans, roasted

GF DF HP Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 10 mins 458 20 47 28

04873372
*Nutrition per serving

30 beaconsfieldfitness.com.au
 Salmon & Peach Salad

Serves 2 What you need to do

For the marinade: 1. Combine the apple cider vinegar, olive oil, tamari,
maple syrup and ground pepper to make the
2 tbsp. apple cider vinegar marinade. Place the salmon skinless-side down in a
1 tbsp. olive oil flat dish, pour over the marinade. Leave it to sit in
the fridge for 20-30 minutes.
1 tbsp. tamari
2. In the meantime, grill the corn in the oven or on a
1 tsp. maple syrup
grill pan, then cool slightly and cut off the kernels,
½ tsp. ground pepper set aside.
3. Next, preheat the oven to 400°F (200°C) and place
For the salad: the salmon on a baking tray. Cook for 8-10 minutes
or until it is cooked through.
2 salmon fillets (5oz./140g
each) 4. Divide the salad leaves between two bowls, top
1 cob corn, cooked with the sliced peach, tomatoes and grilled corn.
Lastly, top with the salmon, either the whole fillet or
4 oz. (120g) salad leaves flaked.
1 peach, sliced 5. To serve, drizzle with balsamic vinegar and season
10 cherry tomatoes, halved with salt and pepper.
1 tbsp. balsamic vinegar

GF DF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

30 mins 15 mins 416 25 21 33

09918955
*Nutrition per serving

32 beaconsfieldfitness.com.au
 Tuna & Broccoli Salad
With Honey Vinaigrette
Serves 2 What you need to do

For the salad: 1. Divide the salad leaves between two plates. Add
the sliced radish and pieces of tuna.
2 big handfuls salad leaves
2. Toast the bread and cut into cubes, then add to the
3 radishes, sliced
salad.
½ cup (120g) tuna in water,
drained 3. Place the broccoli in a pot of boiling water and cook
for approx. 5 minutes, then strain and add to the
2 slices bread salad.
100g broccoli
4. In a bowl, mix all the dressing ingredients and
2 tsp. Parmesan, grated drizzle over the salad. Sprinkle with parmesan
cheese and serve.

For the dressing:

2 tbsp. olive oil

3 tbsp. of lemon juice

1 tsp. of honey

salt & pepper

HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 328 14 26 21

04717171
*Nutrition per serving

34 beaconsfieldfitness.com.au
 Grilled Chicken &
Pineapple Salad
Serves 2 What you need to do

For the salad: 1. Mix the ingredients of the dressing in a salad bowl,
season with salt. Add in the spinach and mint
7 oz. (200g) chicken breast leaves and let it rest.
4 slices pineapple, canned
2. In the meantime, cut the chicken breasts in half,
2 handfuls salad leaves horizontally (you will end up with 4 chicken fillets),
place on a hot grill pan, and cover each chicken
⅓ cup (10g) mint leaves
breast with a slice of pineapple, season with black
½ small onion, finely chopped pepper. Grill for around 6-8 minutes, then turn and
grill for another 5 minutes (at this stage remove the
pineapple and let it grill next to the chicken).
For the dressing:
3. Remove from the heat and let the chicken rest 3
2 tbsp. olive oil
minutes, then, cut it into strips.
1 tsp. ginger, grated
4. Add the chicken to the salad together with sliced
1 clove garlic, minced pineapple and finely chopped onion, mix before
1 lime, juiced
serving.

1 tsp. honey

tabasco, optional
Vegetarian Option: Replace the grilled chicken with fried or
baked tofu or feta cheese.

GF DF HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 13 mins 356 16 34 27

01397468
*Nutrition per serving

36 beaconsfieldfitness.com.au
 Waldorf Chicken Salad

Serves 2 What you need to do

3.5 oz (100g) chicken, cooked, 1. Place the chicken, chopped celery and apple,
shredded or chopped raisins, and walnuts in a bowl. Add in the
mayonnaise, yogurt and lemon juice, season with
3 celery stalks, chopped
salt and pepper and mix well.
1 apple, peeled, deseeded,
chopped 2. Divide the salad leaves between bowls and top
with the filling. Serve with freshly ground black
¼ cup (40g) raisins pepper.
¼ cup (30g) walnuts, chopped

1 tbsp. mayonnaise

1 tbsp. natural low fat yogurt

1 tbsp. lemon juice

3 oz. (90g) mixed salad

leaves

Vege Option: Instead of chicken add tofu.

GF MP HP Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 354 16 33 20

01550887
*Nutrition per serving

38 beaconsfieldfitness.com.au
 Tuna & Quinoa Toss Salad

Serves 2 What you need to do

For the dressing: 1. Cook quinoa according to instructions on the

packaging.
1 tbsp. olive oil
2. Combine the dressing ingredients in a small bowl.
2 tsp. red wine vinegar
Then combine quinoa and the remaining ingredients
1 tsp. fresh lemon juice in a different bowl.
1 tsp. Dijon mustard 3. Drizzle with the dressing and toss gently to coat.
salt & pepper, to taste

For the salad:

1 cup (185g) cooked quinoa

¼ cup (50g) chickpeas, rinsed

and drained

½ cucumber, chopped

1 tbsp. crumbled feta cheese

10 cherry tomatoes, halved

2 cans tuna (7oz./200g

drained)

GF MP HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 10 mins 399 11 41 37

02397237
*Nutrition per serving

40 beaconsfieldfitness.com.au
 Salmon & Couscous Salad

Serves 2 What you need to do

For the salmon: 1. Preheat oven to 400°F (200°C). Rub the salmon
2x 4 oz. (115g) pieces of salmon with olive oil and season with salt and pepper.
2 tsp. olive oil
2. Place salmon skin-side down on a baking tray, and
2 tsp. lemon juice pour the lemon juice over the top. Roast for 10-12
sea salt & pepper minutes, until cooked through.
3. In the meantime, make the dressing by whisking
For the salad:
together all the ingredients.
2 cups (150g) iceberg lettuce,
chopped
4. Prepare the salad by dividing the iceberg lettuce in
1 cup (157g) couscous, cooked
between bowls, top with cooked couscous, red
½ red onion, chopped onion, tomatoes, and feta cheese.
10 cherry tomatoes, chopped
2 tbsp. feta cheese
5. Once salmon is cooked, remove from oven and
place on top of the salad. Drizzle with the dressing
and serve.
For the dressing:
1 tbsp. olive oil
1 tbsp. fresh lemon juice
½ tsp. Dijon mustard
½ tsp. maple syrup or honey
(optional)
sea salt & pepper, to taste

MP HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 12 mins 516 29 29 36

09504109
*Nutrition per serving

42 beaconsfieldfitness.com.au
 Post-Workout Potato
Pancakes With Cottage Cheese
Serves 1 What you need to do

For the pancakes: 1. Wash, peel and grate the potatoes using the finest
grooves. Wash and grate the zucchini as well. Place
⅝ cup (140g) potatoes, peeled in a bowl and add in the egg, shallot, dill, flour and
and grated
salt and pepper. Mix well until combined to make
¼ cup (50g) zucchini, grated the pancake batter.
1 egg 2. Heat up a non-stick frying pan and fry small
½ shallot, chopped pancakes for 3 minutes, then flip and fry for another
1 minute.
2 tbsp. dill, chopped
3. Finely chop the radish and the other half of the
2 tbsp. spelt flour
shallot. Mix in with the dill, cheese, and yogurt.
Season to taste with salt and pepper.
For the topping: 4. Serve the pancakes warm with the cheese mix on
⅕ cup (50g) cottage cheese top.

1 tbsp. natural yogurt

2 radishes, chopped

1 tbsp. dill, chopped

½ shallot, chopped

V Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 10 mins 502 20 56 28

04250315
*Nutrition per serving

44 beaconsfieldfitness.com.au
 Miso Salmon With
Zucchini Noodles
Serves 2 What you need to do
For the salmon: 1. Mix all the salmon marinade ingredients. Coat the
2 salmon fillets, 4.5 oz. (130g) each
salmon fillets in the marinade and refrigerate for at
least 20 minutes.
2 tbsp. miso paste
2 tbsp. honey 2. In the meantime, place the zucchini noodles and
sliced radish in a bowl. Mix all the ingredients for the
¼ cup (60ml) tamari, or soy sauce
dressing and pour over the salad. Mix well and
2 tbsp. ginger, grated refrigerate.
2 tbsp. apple cider vinegar
3. Preheat oven to 350°F (180°C).
1 tbsp. sesame oil
2 tsp. sesame seeds 4. Place the salmon in an oven safe dish and pour some
of the marinade over it. Bake for 12 minutes and then
turn the broiler on for about 2-3 minutes to brown the
For the noodles: top. Check often to avoid burning.
14 oz. (400g) zucchini noodles
5. Once cooked, serve salmon alongside the zucchini
6 radishes, sliced
salad. Sprinkle with sesame seeds to serve.
2 tsp. sesame oil
2 tsp. ginger, grated
1 tsp. honey
2 tbsp. soy sauce
juice of 1 lime

GF DF

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

20 mins 15 mins 496 30 27 29

03905777
*Nutrition per serving

46 beaconsfieldfitness.com.au
 Moroccan Cod &
Bulgur Salad
Serves 2 What you need to do

10 oz. (300g) cod fillets 1. Drizzle the cod fillets with lemon juice, then season
with salt and pepper. Rub with the garlic, and the
1 tbsp. lemon juice rest of the spices and coat with 1 tbsp. of oil. Leave
2 cloves garlic, crushed for half an hour to marinade.
½ tsp. turmeric 2. Cook the bulgur in salted water (about 15 minutes)
and once cooked, set aside. Place the chopped
½ tsp. paprika
tomato in a salad bowl, add in the chopped onion,
½ tsp. cumin olives and parsley. Season with salt and pepper,
pinch of saffron mix and set aside.

2 tbsp. olive oil 3. Heat the pan, and fry the cod for about 3-4 minutes
each side, until cooked throughout, then remove
scant ½ cup (100g) of bulgur
from the pan.
groats

1 tomato, chopped 4. Heat the cooked bulgur on the same pan, with the
remaining juices, then divide between plates. Serve
¼ onion, chopped with the cod and top with the prepared tomato
15 green olives, halved salad. Serve with lemon wedges.

3 sprigs of parsley, chopped

lemon wedges, to serve

DF HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

35 mins 15-25 mins 447 18 42 34

01953226
*Nutrition per serving

48 beaconsfieldfitness.com.au
 Turkey & Broccoli Stir Fry

Serves 2 What you need to do

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

GF DF HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10mins 20 mins 494 16 56 42

06594230
*Nutrition per serving

50 beaconsfieldfitness.com.au
 Baked Salmon With
Zoodles & Quinoa
Serves 2 What you need to do
2 salmon fillets (4.4 oz. /125g 1. Mix together the ingredients of the marinade and
each) cover the salmon to marinate for about 1 hour.
3.5 oz. (100g) quinoa, cooked 2. While the salmon is marinating, cook the quinoa and
1 zucchini spiralize the zucchini.
½ tbsp. olive oil 3. Heat the oil in the pan, add the crushed garlic and fry
for 1-2 minutes. Add in the zoodles and stir
1 garlic clove, crushed occasionally until it softens (about 3-4 minutes).
2.5 oz. (70g) sundried Towards the end add the chopped tomatoes, and
tomatoes, rinsed, chopped season with salt and pepper, to taste.
4. Heat the oven to 480°F (250°C) and place the
Salmon marinade: salmon on a baking tray or casserole dish. Bake for
about 7 minutes.
2 tbsp. tamari
5. Remove the salmon from the oven to rest for a
½ tbsp. olive oil
moment. In the meantime, pour in the salmon juices
½ tsp. sweet paprika into the quinoa, and mix well.
½ tsp. hot paprika 6. Divide the quinoa and zoodles between two plates,
1 tbsp. rice vinegar then place the salmon on top. Sprinkle with chili
flakes to serve.
1 tsp. honey
1 tbsp. black sesame seeds
chili flakes, to taste

GF DF LC HP Q

myfitnesspal Prep Chill Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 1 hr 15 mins 487 28 19 38

01046136
*Nutrition per serving

52 beaconsfieldfitness.com.au
 Chicken Thighs
With Hoisin Rice
Serves 8 What you need to do

2 tbsp. coconut oil

1. Preheat the oven to 375°F (190°C).
2. In a large pan, heat the coconut oil.
8 skinless chicken thighs
3. Season the chicken thighs with salt and pepper and fry for
scant 1 cup (200g) jasmine rice
5 minutes each side until golden brown, then take off the
4 spring onions, chopped heat and transfer onto a plate.

4 cloves garlic, sliced 4. Pour out most of the fat from the pan, leaving about 1
tbsp. in the pan.
⅓ cup (200ml) white wine
5. Add into the pan the peeled and sliced garlic and the
2 cups (500ml) chicken stock spring onions. Sauté for 1 minute.
4 tbsp. dried cranberries 6. Add uncooked rice and fry again for about 1 minute. Pour
in the wine and cook for a further 2 minutes until most of
the liquid evaporates. Next, add all ingredients of hoisin
For the sauce: sauce, hot stock, and cranberries, bring to a boil.

3 tbsp. soy sauce

7. Transfer the rice into an oven safe dish and place the
chicken thighs in the center. Bake in the preheated oven
2 tbsp. of rice vinegar for 30 minutes.

1 tbsp. of peanut butter 8. Once cooked, divide between plates and serve, or store in
the fridge for up to 2-3 days.
1 tsp. of chili flakes
1 tsp. of honey
1 tsp. of sesame oil

GF DF LC MP HP N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 50 mins 336 15 16 29

07253782
*Nutrition per serving

54 beaconsfieldfitness.com.au
 Chinese Pork Stir-Fry
With Pineapple
Serves 4 What you need to do
14 oz. (400g) pork tenderloin 1. Wash the meat, pat dry, and cut them into the thinnest
slices possible. Season with salt and pepper, and coat with
1 tbsp. potato starch potato flour.
scant ½ cup (100g) white rice 2. Cook the rice according to instructions. Drain the pineapple
⅔ cup (135ml) pineapple chucks,
but keep some of the juices for the sauce. Cut the peppers
in juice (keep the juice) into strips, and the spring onions julienned. Half the chili,
remove the seeds, then finely chop. Peel and grate the
1 red bell pepper, sliced ginger.
½ onion, sliced 3. Prepare the sauce by mixing all sauce ingredients in a
2 garlic cloves
bowl.

½ chili pepper
4. In a wok or large pan, heat 1 tablespoon of coconut oil, and
stir fry all the vegetables (pepper, onion, garlic, chili, ginger)
1-inch fresh ginger, grated over high heat for about 3 minutes. Add the drained
pineapple and fry together for another 2 minutes, then
2 tbsp. coconut oil
transfer everything onto a plate.
2 spring onions, chopped, to
serve
5. Add a second spoon of oil to the pan and fry the tenderloin
on high heat for about 3 minutes, stirring constantly.
6. Put the vegetables back into the pan and mix, then add the
For the sauce: sauce. Cook over high heat for about 2 minutes until the
sauce thickens. Mix occasionally.
⅓ cup (180ml) pineapple juice
from can 7. Sprinkle with chopped spring onions and serve with rice.
5 tbsp. soy sauce
3 tbsp. rice vinegar

GF DF MP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

20 mins 10 mins 303 11 22 28

06484836
*Nutrition per serving

56 beaconsfieldfitness.com.au
 Slow Cooker Chicken Fajitas

Serves 8 What you need to do

2 lbs. (900g) chicken breasts 1. Place half of the sliced peppers and onion in the
slow cooker. Layer the chicken and coat with
4 bell peppers, sliced honey, olive oil, lime juice, all the seasonings and
1 red onion, sliced chopped tomatoes.
2 tbsp. honey 2. Lastly, add the remaining peppers and onions and
cook for 4 hours on high.
1 tbsp. olive oil

1 lime, juice 3. Remove the chicken and shred it with a fork, then
return it in in the slow-cooker. Mix well and cook for
1 tbsp. chili powder another 10 mins. on low.
1 tbsp. cumin
4. Assemble fajitas and enjoy.
1 tbsp. paprika

1 tsp. salt

1 tsp. onion powder

1 tsp. garlic powder

1 cup chopped tomatoes

Suggested serving (not included in nutrition info): tortillas,

cream, guacamole, coriander

GF DF LC MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 3-4 hrs 183 3 12 28

06391043
*Nutrition per serving

58 beaconsfieldfitness.com.au
 Creamy Chicken, Mushroom
& Tomato Pasta
Serves 3 What you need to do

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

DF MP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 20 mins 385 14 26 35

07715305
*Nutrition per serving

60 beaconsfieldfitness.com.au
 Cajun Beef & Veg Rice

Serves 3 What you need to do

1 tbsp. coconut oil 1. Heat the oil in a large pan over medium heat. Add
the carrots, peppers and white parts of the spring
3 large carrots, sliced onions. Sauté for 10 minutes until the vegetables
2 peppers, sliced start to soften.
4 spring onions, sliced 2. Add in the minced beef and season with salt and
pepper. Cook for 10 minutes, until the meat is
1 lb. (500g) 5% fat beef mince
browned.
2 tsp. Cajun seasoning
3. Add the Cajun seasoning and tomato purée then stir
1 tbsp. tomato purée well. Add in the cooked rice along with 4 tbsp. of
1 lb. (500g) cooked rice water.
4. Stir well to combine all of the ingredients and
continue cooking for about 3-4 minutes.
5. Sprinkle with the green parts of the spring onions
and serve.

GF DF MP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 25 mins 503 13 55 40

06805102
*Nutrition per serving

62 beaconsfieldfitness.com.au
 Chinese Style Shrimps & Veg

Serves 3 What you need to do

1 cup (185g) rice, uncooked 1. Cook the rice according to the instructions on the
packaging.
2 tbsp. olive oil
2. In a wok (or large frying pan), heat 1 tbsp. of oil.
1 carrot, peeled, sliced
Sauté the carrots, peppers and garlic for 3 minutes.
1 pepper, chopped Then add zucchini and continuously stir for about 5
minutes. Add ginger and season with salt and chili.
1 small onion, sliced

3 garlic cloves, sliced 3. Move the vegetables to the edge of the pan. Add in
the remaining 1 tbsp. of oil and cook the shrimps on
1 small zucchini, sliced the other side of the pan. Fry on high heat,
1 ½ tbsp. ginger, grated continuously stirring, for about 1 minute. Mix with
vegetables and cook for another minute.
pinch of chili flakes
4. Mix the soy sauce with the potato flour, water and
9 oz. (250g) shrimps
sugar. Pour the mixture into the pan and bring to a
2 tbsp. soy sauce boil, simmer for 1 minute stirring frequently. Serve
1 tsp. potato flour
with cooked rice.

⅔ cup (160ml) water

1 tbsp. coconut palm sugar

GF DF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

15 mins 15 mins 436 11 63 22

04329596
*Nutrition per serving

64 beaconsfieldfitness.com.au
 Zesty Turkey Meatballs
With Couscous Salad
Serves 4 What you need to do
1. Heat 1 tbsp. of oil in a frying pan over medium heat, and sauté
For the meatballs:
onion for 5 minutes. Add in the chilies and garlic, then continue
2 tbsp. coconut oil for another 1 minute. Transfer to a bowl, and leave to cool for 5
minutes.
1 onion, chopped
2. Next, add the turkey mince, half the mint, half the lemon zest
¼ tsp. chili flakes and 1 tbsp. of dry couscous into the bowl. Season with salt and
pepper, mix well and shape into 16 meatballs. Pop them in the
2 garlic cloves, chopped
freezer for 15 minutes.
1 lb. (500g) turkey thigh mince 3. In the meantime, put the couscous in a bowl with the remaining
2 handfuls mint leaves, finely lemon zest. Pour over the hot stock, cover and set aside for 15
chopped minutes.

1 lemon, zested and juiced 4. Blanche the peas in a pot for 2 minutes. Drain and set aside.

7 oz. (200g) 0% fat Greek yogurt 5. Make the sauce by mixing the yogurt, minced garlic, the
remaining mint and half the lemon juice. Season with salt and
1 garlic clove, minced pepper then set aside.
6. Fluff up the couscous with a fork, and mix in the remaining
lemon juice, peas, and sliced radishes. Season to taste.
For the salad:
7. Heat the remaining 1 tbsp. of oil in a frying pan over medium
7 oz. (200g) couscous, plus 1 heat. Fry the meatballs for 10 minutes, turning regularly until
tbsp. browned. Cover with a lid and cook for 5 more minutes on low
heat, until thoroughly cooked.
1 cup (250ml) vegetable stock
cube 8. Serve with the couscous salad and yogurt.
7 oz. (200g) frozen peas
8 radishes, finely sliced

MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

20 mins 30 mins 429 8 52 42

00834720
*Nutrition per serving

66 beaconsfieldfitness.com.au
 Honey & Lime Glazed Salmon
With Pineapple Rice
Serves 4 What you need to do
1.3 lb. (600g) salmon, 4 fillets 1. Slice the skin off the salmon fillets and discard.
Rinse salmon fillets and dry.
Marinade:
2. Mix the ingredients of the marinade and coat the
3 tbsp. honey pieces of salmon. Place in a casserole and marinate
3 tbsp. lime juice for about 1 hour.
3 tbsp. soy sauce
1 tbsp. olive oil
3. Cook the rice in lightly salted water, then spread on
a large plate to cool.
3 tbsp. ginger, grated
2 garlic cloves, crushed 4. Drain the sweetcorn and add to the rice. Peel and
cut the pineapple into small chunks and the
Pineapple rice: cucumber into small cubes. Add to the salad bowl
⅔ cup (150g) rice and season with a pinch of salt, lime juice and
¾ cup (200g) sweetcorn
honey. Add coriander leaves (or mint) and mix well.
1 ¼ cups (250g) pineapple, chopped 5. Preheat the oven to 410°F (210°C). Bake the
1 ⅓ cup (200g) cucumber, chopped marinated salmon for 18 minutes, until cooked
1 lime, juiced throughout.
2 tbsp. honey
6. Serve salmon with the prepared pineapple rice.
½ cup coriander leaves (or mint)

GF DF HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

1.05 hrs 35 mins 643 24 68 35

06121990
*Nutrition per serving

68 beaconsfieldfitness.com.au
 Simple Chicken Curry
With Saffron Rice
Serves 4 What you need to do
For the chicken: 1. Season the thighs with salt and pepper.
8 skinless chicken thighs fillets 2. Heat the oil in the pan. Fry the thighs on both sides until
golden brown. Remove from the pan and set aside.
1 tbsp. oil
1 large onion, diced 3. In the same pan sauté the diced onion, garlic and ginger for
3-4 minutes, often stirring — season with pepper and
1 tbsp. ginger, minced turmeric. Then add chopped tomatoes, and ¼ cup of water,
5 cloves garlic, minced season with salt and bring to a boil.
½ tsp. black pepper 4. Place the chicken thighs in the simmering sauce, then cover
with the lid and cook for about 30-45 minutes or until the
3 large tomatoes, chopped meat is tender.
1 ½ tsp. turmeric
5. In the meantime, cook the rice. Combine saffron threads and
boiling water and allow to ‘brew’ for at least 5 minutes.
For the rice: 6. In a medium pot, combine saffron and the water with the rice
¼ cup (60ml) boiling water and all other ingredients.
pinch saffron threads (roughly ⅛ 7. Cover and bring to a boil, then reduce heat and simmer for 15
tsp.) minutes. Remove from heat, let it sit and covered for another
1 cup (225g) basmati rice 10 minutes before serving.
1 tsp. coconut oil 8. Serve 2 chicken thighs along with sauce and a serving of
saffron rice.
½ tsp. onion powder
¼ tsp. salt
1 ¾ cup vegetable stock Tip: Rice can also be prepared in a rice cooker, prep the saffron
as above and then follow rice cooker instructions.

GF DF HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10-15 mins 30-45 mins 531 22 47 36

01991697
*Nutrition per serving

70 beaconsfieldfitness.com.au
 One Pot Turkey
Chili With Rice
Serves 4 What you need to do
10 oz. (300g) minced turkey fillet 1. Heat the oil in a large pan and sauté the onion and
½ cup (115g) rice garlic for 3-4 minutes. Next, add the meat and fry
1 medium onion, finely chopped for about 5-6 minutes until cooked throughout.
2 cloves garlic, minced 2. Add spices, mix, then add the uncooked rice and
1 tbsp. oil mix again. Next add the chopped peppers, beans,
½ can chopped tomatoes corn, canned tomatoes and broth. Mix and bring to
1 red bell pepper, chopped a boil. Simmer covered on low heat for about 17-20
1 cup (250ml) vegetable broth minutes.
⅓ cup (60g) red kidney beans,
drained
3. Add grated cheese, cover and heat for another 2
minutes until the cheese melts, then
⅓ cup (85g) sweet corn, drained
⅓ cup (30g) grated cheese (optional)

Spices:
1 tsp. dried oregano
1 tsp. cumin
1 tsp. sweet pepper
½ tsp. hot pepper
½ tsp. salt
⅓ tsp. ground pepper

GF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 25 mins 295 9 21 31

01276349
*Nutrition per serving

72 beaconsfieldfitness.com.au
 Baked Salmon Tray With
Rice & Tomatoes
Serves 4 What you need to do

14 oz. (400g) salmon fillet, 1. Cut the salmon fillet into 4 pieces. Rinse, dry and
skin removed place in a bowl. Season with salt, pepper, paprika,
curry, and oregano. Add honey, soy sauce, 2 tbsp.
1 tsp. honey of olive oil and 2 tbsp. of lemon juice. Mix
2 tbsp. soy sauce everything and cover the bowl.
2 tbsp. olive oil 2. Preheat oven to 400°F (200°C).
4 slices of lemon + 2 tbsp. 3. Cook the rice according to the instructions on the
of juice packaging. Drain it, then transfer into a baking dish
and spread the rice over the whole surface of the
⅞ cup (200g) jasmine rice
dish.
1 cup (150g) cherry tomatoes
4. Place the salmon fillets on top of the rice, add the
handful basil leaves cherry tomatoes and basil leaves, then sprinkle
4 tbsp. natural yogurt, 0% fat
with chili flakes.
5. Top salmon with lemon slices, and drizzle over the
remaining marinade and bake in the preheated oven
Spices: for 15 minutes.
2 tsp. paprika 6. Serve with a dollop of natural yogurt.
½ tsp. curry
1 tsp. oregano
pinch of chili flakes

GF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 30 mins 476 19 44 31

03184394
*Nutrition per serving

74 beaconsfieldfitness.com.au
 Mexican Fried Rice

Serves 4 What you need to do

7 oz. (300g) chicken breast 1. Chop the chicken into cubes. Season with salt,
2 cloves garlic, crushed pepper, spices and crushed garlic.
scant ½ cup (100g) rice
2. Cook the rice according to the instructions on the
2 tbsp. coconut oil packaging, drain, and transfer onto a plate to cool.
½ red onion, chopped
1 red pepper, diced
3. Heat the oil in the pan over medium-high heat, and
fry the chicken for about 3-4 minutes. Add in the
⅜ cup (100g) sweetcorn, drained
chopped onion and diced peppers and continue to
½ cup (100g) red kidney beans,
drained cook for another 3-4 minutes.
1 tomato, peeled, chopped
4. Next, add the drained sweetcorn, beans and the
1 avocado, stone removed, flesh diced cooked rice. Mix well and cook for another 2
1 tbsp. lime minutes.
½ chili, chopped
5. Remove from the heat, and add the peeled and
handful coriander, chopped
diced tomato, then mix.

Spices: 6. To serve, divide the rice between plates, top with

1 tsp. oregano avocado, drizzle with lime juice, and sprinkle with
1 tsp. paprika chopped chili and coriander.
1 tsp. ground cumin
Pro Tip: To easily peel the tomato, pour boiling water over it for
½ tsp. chili flakes
about 1 min, the skin will then easily come off.

GF DF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 25-30 mins 360 16 32 24

01949773
*Nutrition per serving

76 beaconsfieldfitness.com.au
 Beef & Green Beans Pasta
In Soy Sauce
Serves 2 What you need to do

4 oz. (120g) whole-wheat 1. Cook the pasta according to instructions on the

pasta packaging.
10 oz. (300g) beef steak 2. Cut the beef into thin slices.
4 spring onions 3. Slice the spring onions diagonally into 1-1.5 inch
2 cloves garlic pieces. Peel and slice the garlic.

1 tbsp. coconut oil 4. Heat the oil in a large pan over medium-high heat
and cook the beef for about 3 minutes, then transfer
2 tbsp. soy sauce
onto a plate and drizzle with soy sauce.
⅓ cup (80ml) beef stock
5. Add the garlic and spring onions to the same pan
100g green beans, frozen and cook for about 3 minutes, until spring onions
start to soften.
6. 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

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 15 mins 491 12 53 44

05778330
*Nutrition per serving

78 beaconsfieldfitness.com.au
 Chicken & Mango Stir Fry

Serves 4 What you need to do

1 lb. (450g) chicken breasts,

1. Cut the chicken into thin strips and season with salt and
pepper, then coat with flour.
cut into strips
2. Peel the mango and cut the flesh into strips. Cut the
1 tbsp. buckwheat flour peppers into strips. Peel the onion and cut into half rings.
1 mango, peeled 3. Cut the deseeded chili pepper lengthwise, then finely chop.
Peel and grate the ginger.
1 red bell pepper, sliced
4. Prepare the sauce by mixing all the sauce ingredients in a
1 red onion, chopped bowl.
2 cloves garlic, minced 5. In a wok or large pan, heat 1 tbsp. of coconut oil, and stir
1 small chili pepper, deseeded fry the peppers, onions, chili pepper, garlic and ginger over
high heat for about 3 minutes. Add the mango and mix,
and chopped
cooking for another 2 minutes. Then remove everything
2 tbsp. ginger, grated and set aside.

2 tbsp. coconut oil 6. Add the second tbsp. of oil to the pan and fry the chicken
for about 3 minutes, stirring often.
7. Place the mango and vegetables back to the pan. Add the
For the sauce: sauce and mix well. Cook on high heat for about 2 minutes
until the sauce thickens. Mix occasionally.
3 tbsp. of rice vinegar
8. Serve with rice (not included in nutrition information per
3 tbsp. of water serving).
5 tbsp. of soy sauce
2 tbsp. honey

GF DF MP HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 10 mins 308 9 31 29

06786793
*Nutrition per serving

80 beaconsfieldfitness.com.au
 Salmon Teriyaki With Green
Beans & Sweetcorn Rice
Serves 4 What you need to do

4 salmon fillets (5 oz./150g 1. Make the marinade by mixing all the sauce
each) ingredients together. Season with salt and pepper.

5 oz. (150g) green beans, 2. Cut the skin off the salmon then rinse, dry and
frozen marinate in the prepared sauce for 1 hour.
1 cup (150g) sweetcorn 3. In the meantime, cook the rice according to the
instructions on the packaging. Add the green beans
3.5 oz. (100g) brown rice to the cooking rice 4 minutes before it is cooked,
2 tbsp. sesame seeds then drain. Next, add the sweetcorn and mix well.

1 tbsp. sesame oil 4. Preheat the oven to 450°F (230°C). Place the
salmon into an oven safe dish, leaving the marinade
aside. Bake for 8-10 minutes. 3 minutes before the
end of baking, sprinkle with sesame seeds.
For the sauce:
5. Transfer the marinade into a small saucepan and
8 tbsp. soy sauce
heat until it thickens. Mix in the sesame oil, take off
3 tbsp. maple syrup the heat and set aside.
1 tbsp. lime juice 6. To serve, divide the rice and salmon between
plates, then drizzle with the teriyaki sauce.
4 tbsp. grated ginger

2 garlic cloves, grated

GF DF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

1.10 hrs 15 mins 507 19 40 45

05814152
*Nutrition per serving

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 Chicken Orange Stir Fry

Serves 4 What you need to do

For the sauce: 1. Mix all the sauce ingredients together. Add some
1 orange, juice only water if necessary to thin it down slightly.
⅓ cup (100g) marmalade (low sugar) 2. Heat the coconut oil in a large pan over high heat.
¼ cup (60ml) soy sauce Add in the chicken breasts and cook for 4-5
1 tsp. sriracha (or as needed) minutes until chicken is cooked through. Remove
from the pan and set aside.
1 tbsp. buckwheat flour
3. Lower the heat and add the garlic and green onions,
For the stir fry: cooking for 1 minute. Keep stirring to prevent
burning.
1 tbsp. coconut oil

1 lb. (450g) chicken breast, chopped 4. Now add the mangetout peas and bell pepper and
1 tbsp. garlic, minced cook for another 3-4 minutes. Add in cooked rice
3 sprigs green onion, chopped
and mix well with the vegetables.
1 cup (150g) snap or mangetout peas 5. Next, add in the cooked chicken, grated carrots and
1 red bell pepper, chopped the sauce. Stir well.
3 cups (450g) cooked brown rice 6. Garnish with sesame seeds and more green onions
½ cup (25g) carrot, grated to serve.
1 tbsp. sesame seeds

1 tsp. orange zest

GF DF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 25 mins 397 7 53 34

06759920
*Nutrition per serving

84 beaconsfieldfitness.com.au
 Pesto Pasta With
Tuna & Almonds
Serves 4 What you need to do

10.5 oz. (300g) gluten-free 1. Cook the pasta according to the instructions on the
fusilli package.
14 oz. (400g) green beans 2. In the meantime, halve the green beans and cook in
8.4 oz. (240g) tuna in water,
boiling water for about 5 minutes, then drain.
drained (2 tins)
3. Meanwhile, let the tuna drain and chop the almonds
1 oz. (30g) roasted almonds, coarsely.
chopped
4. Drain the pasta and mix with the pesto and green
4.5 oz. (130g) green pesto beans. Divide the pasta between bowls and scatter
the tuna over it. Garnish with almonds to serve.
Season with pepper.

GF DF Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 10 mins 512 16 69 24

09696099
*Nutrition per serving

86 beaconsfieldfitness.com.au
 Sweet & Sour Pork Stir-Fry

Serves 4 What you need to do

⅞ cup (200g) basmati rice 1. Cook the rice according to instructions on the
packaging.
10 oz. (300g) pork loin
2. In the meantime, cut the pork into slices. Finely
2 garlic cloves
chop the garlic and slice the spring onions
4 spring onions diagonally.
1 tbsp. coconut oil 3. Heat the oil in a wok on high heat, add the pork
3 tbsp. ginger syrup tenderloin, garlic, ginger syrup, lime juice and
season with salt. Stir fry for 2 minutes, then lower
1 lime, juiced the heat and add in the sugar snap peas. Stir fry for
1 ⅓ cup (200g) sugar snap another 4 minutes on low heat.
peas
4. Next, add in tomatoes and pineapple and stir fry for
1 ¼ cup (250g) cherry another 4 minutes, then take off the heat. Toss in
tomatoes the spring onions and mix.
1 ¼ cup (250g) pineapple,
5. Once rice is cooked, divide everything onto 4 plates
canned or fresh
and serve.

Note: This dish is also very tasty with chicken breast or chicken
thighs.

GF DF Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 15 mins 446 16 52 22

01835700
*Nutrition per serving

88 beaconsfieldfitness.com.au
 Pepper Steak

Serves 4 What you need to do

12 oz. (340g) round beef, 1. Slice the beef into thin slices. Place in a bowl and add 4 tsp.
trimmed of soy sauce, 1 tablespoon of rice wine, 1 teaspoon of
buckwheat flour and season with freshly ground black
4 tsp. plus 3 tbsp. soy sauce pepper.

1 tbsp. rice wine 2. In a small bowl, mix 3 tablespoons of soy sauce, 1

tablespoon of water and 2 tsp. buckwheat flour, then set
3 tsp. buckwheat flour aside.
2 tsp. coconut oil 3. Heat 1 teaspoon of oil in a pan on high heat. Add the beef and
cook for around 20 seconds letting the beef brown. Next, stir
1 large onion, sliced into strips the meat, cooking another 2 minutes and transfer onto a
1 red bell pepper, sliced into plate.
strips 4. Add the remaining 1 teaspoon of oil to the pan, add the
½ tsp. black pepper peppers and onions and cook about 4-5 minutes. Place the
beef back into the pan, add the prepared sauce and red
crushed red pepper flakes, to pepper flakes (optional). Stir fry for about 30-60 seconds on
taste medium heat until slightly thickened.
5. Serve with rice (not included in nutrition info per serving).
6. Store in the fridge for up to 4 days.

GF DF LC MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 10 mins 187 6 12 22

08232332
*Nutrition per serving

90 beaconsfieldfitness.com.au
 Quick & Easy Meatballs

Serves 4 What you need to do

1 lb. (500g) lean ground beef 1. Preheat the oven to 400°F (200°C).
1 small onion, finely diced 2. Place all the ingredients apart from the bacon in a
bowl, season with salt and pepper and mix well
2 garlic cloves, minced
using your hands. Once everything is well
1 red pepper, diced combined, form 12 meatballs the size of a golf ball
(use a ¼ cup for measuring).
1 egg

½ cup (30g) buckwheat flour 3. Wrap each meatball in a slice of bacon and place
on a baking sheet. Bake for 20 minutes. For the last
¼ cup coriander, chopped 4-5 minutes, set the oven to grill/broil for the
1 tsp. oregano meatballs to have a crispy outside layer.
12 slices streaky bacon

GF DF LC HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

15 mins 20 mins 309 14 9 36

00767527
*Nutrition per serving

92 beaconsfieldfitness.com.au
 Quick Beef Chow Mein

Serves 4 What you need to do

5.5 oz. (160g) egg noodles 1. Prepare the noodles according to instructions on
the packaging.
7 oz. (200g) beef tenderloin
2. Cut the beef into thin strips.
1 tbsp. sesame oil

1 clove garlic, minced

3. Heat the sesame oil in a wok or a large frying pan.
Add the garlic and ginger and fry for about a minute.
1 tbsp. ginger, grated Add the beef and cook for another 2 minutes. Next,
½ leek, sliced (mostly white add the leeks, pepper and mushrooms and fry for
parts) about 5 minutes.
1 red bell pepper, sliced 4. Finally, add the cooked noodles, season with
pepper and a pinch of sugar. Pour in the soy sauce
3 mushrooms, sliced
and water, then stir and fry for another 2 minutes.
a pinch of ground white
pepper 5. To serve, divide onto serving dishes and garnish
with chopped spring onions.
a pinch of sugar

3 tbsp. soy sauce + 2 tbsp.

water

2 tbsp. spring onions, chopped

DF MP HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 10 mins 325 10 33 28

06611914
*Nutrition per serving

94 beaconsfieldfitness.com.au
 Simple Chili &
Sweet Potato Chips
Serves 4 What you need to do
For the potatoes: 1. Heat the oven to 420°F (215°C).
3 medium sweet potatoes 2. Wash the potatoes and cut them into chips. Season
2 tsp. garlic powder
the chopped potatoes with the garlic and onion
powder, salt and pepper, then sprinkle with
1 tsp. onion powder buckwheat flour. Drizzle with olive oil and make
2 tbsp. buckwheat flour sure all the potatoes are seasoned.
1 tbsp. olive oil 3. Spread the potatoes on a baking tray, making sure
they are not too close together. Bake in the oven for
salt & pepper
40 minutes, stirring halfway through.
4. In the meantime, heat a non-stick pan over a
For the simple chili: medium-high skillet and add the ground beef. Cook
1 lb. (450g) lean ground beef for about 2-3 minutes and season with chili flakes.
1 tbsp. chili flakes 5. Add the chopped tomatoes and water. Then stir,
1 can chopped tomatoes
reducing the heat to low. Simmer uncovered for
(14oz./400g) about 20 minutes, until most liquid evaporates.
6 fl. oz. (170ml) water 6. To serve, divide the potatoes between plates and
top with chili, mashed avocado and sprinkle with
coriander.
For the garnish:
2 tbsp. coriander, chopped
1 avocado, mashed

GF DF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 40 mins 382 16 33 29

05836820
*Nutrition per serving

96 beaconsfieldfitness.com.au
 Cherry Sorbet

Serves 4 What you need to do

1 ¾ cups (400g) frozen pitted 1. Blitz the frozen cherries in a food processor or high
cherries speed blender with the honey, 1 tbsp. of lemon juice,
4 tbsp. of yogurt and 4 tbsp. of water until smooth.
2 tbsp. honey

1 tbsp. lemon juice

2. Spoon into a freezer-proof container then freeze for
1 hour.
4 tbsp. vanilla soy yogurt (e.g.
Alpro) 3. Scoop out the sorbet into serving glasses, top with
mint and serve immediately.
4 tbsp. water

mint leaves, to serve

4. The ingredients will make approx. 8 scoops of
sorbet (2 per serving).

GF DF V

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 1 hr 109 1 24 2
09921559
*Nutrition per serving

98 beaconsfieldfitness.com.au
 Protein Fruit Bowls

Serves 4 What you need to do

For the mango bowl: 1. Spoon the quark into serving bowls or glasses.
Garnish with the toppings and serve.
7 oz. (200g) natural quark

¼ mango, chopped

1 tbsp. granola

For the strawberry bowl:

7 oz. (200g) natural quark

5 strawberries, halved

½ banana, sliced

1 tbsp. coconut chips

V Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 250 4 30 25

05972999
*Nutrition per serving

100 beaconsfieldfitness.com.au
 Matcha Chia Pudding

Serves 2 What you need to do

¼ cup (30g) chia seeds 1. Mix the chia seeds and almond milk and place in
the fridge. After an hour, mix again and place back
1 ½ cup almond milk in the refrigerator to chill overnight.
2 tsp. maple syrup
2. The next morning, mix in the maple syrup, protein
3 tbsp. (40g) unflavoured soy powder, and matcha.
protein isolate (or vanilla)
3. Divide between two bowls and serve with berries.
1 tsp. matcha

1 cup (100g) fresh or frozen

berries, to serve

GF DF LC V N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

overnight 0 mins 275 9 19 23

08091161
*Nutrition per serving

102 beaconsfieldfitness.com.au
 Raspberry Protein Smoothie

Serves 1 What you need to do

½ ripe banana 1. Place all ingredients in a high-speed blender and

blitz until smooth.
1 cup (125g) frozen raspberries

1 cup (240ml) almond milk

2 tbsp. vanilla whey or pea

protein

1 tbsp. smooth almond butter

handful ice cubes

GF HP V Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 0 mins 331 12 25 29

00728553
*Nutrition per serving

104 beaconsfieldfitness.com.au
 Green Glow Protein Smoothie

Serves 1 What you need to do

1 small banana 1. Place all ingredients into a high-speed blender and

blitz until smooth.
1 cup spinach
2. Serve immediately.
1 cup kale

1 tbsp. almond butter

⅔ cup (150ml) coconut water

1 scoop (25g) vanilla protein

powder, optional

Note: The protein powder is optional, but adds a boost of protein. You can use whey
or any plant-based protein powder. You can also replace the protein powder with a
few tablespoons of Greek yogurt (in that case reduce the amount of liquid).

GF HP V Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 0 mins 350 12 34 29

02539500
*Nutrition per serving

106 beaconsfieldfitness.com.au
 Vanilla & Coffee
Protein Smoothie
Serves 2 What you need to do

¼ cup (60ml) espresso 1. Please all in gradients in a high-speed blender and

mix until smooth. Serve cold in a glass.
1 ⅔ cup (400ml) almond milk

2 scoops vanilla whey

2 tsp. cinnamon

2 tbsp. flax seeds

handful ice

GF LC V Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 174 6 4 26

03119905
*Nutrition per serving

108 beaconsfieldfitness.com.au
 Antioxidant Blueberry
Protein Smoothie
Serves 1 What you need to do

½ cup (125ml) coconut water 1. Blend all the ingredients in a high-speed blender
until smooth and serve.
½ cup (125ml) almond milk,
unsweetened

1 scoop vanilla whey protein

½ cup (50g) frozen blueberries

1 tsp. ground cinnamon

1 tsp. chia seeds

GF LC V Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 0 mins 197 4 14 26

06189716
*Nutrition per serving

110 beaconsfieldfitness.com.au
 Cinnamon Roll
Protein Smoothie
Serves 2 What you need to do

1 banana 1. Place all ingredients into a blender and pulse until

smooth. Serve.
2 scoops (50g) vanilla protein
powder

1 tsp. cinnamon

1 cup (240ml) almond milk

1 cup of ice cubes

GF HP V Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 0 mins 162 3 15 22

08773685
H klpms/.cv ,
*Nutrition per serving

112 beaconsfieldfitness.com.au