RECIPE BOOK

TABLE OF CONTENTS
Breakfast ………………………………………………………………………………………………………………………………………..…………………………………………………………. 5
Chocolate, Oaty Smoothie …………………………………………………………………………………………….…………………………………………………………………….. 6
Chocolate Chia Seed Protein Pudding ………………………………………………………………………………………………………………………………………. 8
Cooked Breakfast …………………………………………………………………………………………………………………………………………………………………………………. 10
Keeping it Simple ………………………………………………………………………………………………………………………………………………………………………………….. 12
Perfect Winter Warmer ………………………………………………………………………………………………………………………………………………………………………. 14
Protein Pancakes …………………………………………………………………………………………………………………………………………………………………………………… 16
Raspberry Chia Seed Jam …………………………………………………………………………………………………………………………………………………………………… 18
Stewed Apples with Fage …………………………………………………………………………………………………………………………………………………………………… 20
Super Green Smoothie ……………………………………………………………………………………………………………………………………………………………………….. 22
Super Strawberry Smoothie Bowl ………………………………………..…………………………………………………………………………………………….. 24
Sweet Pancakes ……………………………………………………………………………………………………………………………………………………………………………………… 26
Vanilla Chia Seed Protein Pudding ………………………………………………………………………………………………………………………………………………… 28
Lunch …………………………………………………………………………………………………………………………………………………………………………………………………………….. 30
Aubergine, Feta, Chicken and Pomegranate Salad ………………………………………………………………………………………………………………... 31
Brunch – Bacon, Eggs and Beans ……………………………………………………………………………………………………………………………………… 33
Chicken and ALL the Salad …………………………………………………………………………………………………………………………………………………………………. 35
Chicken, Parma Ham and Mozzarella Salad ………………………………………………………………………………………………………………………………. 37
Courgette, Pea and Mint Soup ………………………………………………………………………………………………………………………………………………………….. 39
Lo-Dough Pizza ………………………………………………………………………………………………………………………………………………………………………………………… 41
Omelette with Feta …………………………………………………………………………………………………………………………………………………………………………………. 43
Open Omelette ………………………………………………………………………………………………………………………………………………………………………………………… 45
Roasted Red Pepper and Tomato Soup …………………………………………………………………………………………………………………………………………. 47
Vitality Chicken Salad ……………………………………………………………………………………………………………………………………………………………………………. 49
TABLE OF CONTENTS
Dinner …………………………………………………………………………………………………………………………………………………………………………..………………………………. 51
5% Beef Chilli ……….…………………………………………………………………………………………………………………………………………………………………………………… 52
Basil Pesto ……….…………………………………………………………………………………………………………………………………………………………………………………….… 54
Bruschetta Chicken with Basil Pesto ..……….………………………………………………………………………………………………………………………………….. 56
Cauliflower Fried Rice with Prawns ……….……………………………………………………………………………………………………………………………………… 58
Cauliflower Mash ……….………………………………………………………………………………………………………………………………………………………………………….. 60
Cauliflower Rice ……….……………………………………………………………………………………………………………………………………………………………………………… 62
Chicken Curry for all the Family ……….…………………………………………………………………………………………………………………………………………….. 64
Chicken Dhansak with Cauliflower Rice ……….……………………………………………………………………………………………………………………………… 66
Chicken Sausage Casserole……….…………………………………………………………………………………………………………………………………………………………… 68
Chicken Skewers ……….…………………………………………………………………………………………………………………………………………………………………………… 70
Chicken Soup ……….…………………………………………………………………………………………………………………………………………………………………………………… 72
Chicken Stir Fry ……….……………………………………………………………………………………………………………………………………………………………………………… 74
Chilli Prawns ……….…………………………………………………………………………………………………………………………………………………………………………………… 76
Crunchy Cauliflower and Chicken Salad ……….……………………………………………………………………………………………………………………………. 78
Fish Pie with Cauliflower Mash ……….………………………………………………………………………………………………………………………………………………. 80
Ginger Chilli Chicken ……….…………………………………………………………………………………………………………………………………………………………………… 82
Harissa Chicken …..……….…………………………………………………………………………………………………………………………………………………………………………. 84
Mushrooms, Chicken and Green ……….……………………………………………………………………………………………………………………………………………. 86
Indian Chicken Curry ……….…………………………………………………………………………………………………………………………………………………………………… 88
Miso Cod with Broccoli and Kale Rice ……….………………………………………………………………………………………………………………………………… 90
Moroccan Chicken and Lentil Stew ……….………………………………………………………………………………………………………………………………………. 92
Steak with Roasted Vegetables ……….……………………………………………………………………………………………………………………………………………….. 94
TABLE OF CONTENTS
Desserts …………………………………………………………………………………………………………………………………………………………………….…………………………………. 96
Apricot and Chia Seed Chocolate Balls …………………………………………………………………………………………………………………………………………. 97
Carrot Cake Banana Bread …………………………………………………………………………………………………………………………………………………………………. 99
Chocolate and Banana Loaf ………………………………………………………………………………………………………………………………………………………………. 101
Chocolate Protein Mud Cake …………………………………………………………………………………………………………………………………………………………… 103
Cranberry Orange Bread ……………………………………………………………………………………………………………………………………………………………………. 105
Flour Free Chocolate Chip Cookies ……………………………………………………………………………………………………………………………………………….. 107
Frozen 0% Fage ……………………………………………………………………………………………………………………………………………………………………………………… 109
Protein Fluff …………………………………………………………………………………………………………………………………………………………………………………………….. 111
Protein Hot Chocolate ………………………………………………………………………………………………………………………………………………………………………… 113
Warm Grenade Bar ………………………………………………………………………………………………………………………………………………………………………………. 115
BREAKFAST
CHOCOLATE, OATY
SMOOTHIE
CHOCOLATE, OATY SMOOTHIE
INGREDIENTS METHOD
▪ 250ml milk of your choice* 1. Place all the ingredients in smoothie
Nutrition per
serving: ▪ 40grams chocolate protein maker and blend until smooth.
350 kcal powder (I used My Protein 2. Ice cubes could be added if you like your
11g Fats
19g Carbs Impact Whey Isolate chocolate smoothies particularly cold.
43g Protein
brownie) 3. Liquid could be reduced, or ½ tsp xanthan
▪ 5grams cacao gum could also be added if you like your
▪ 10grams nut or seed butter** smoothies thick.
▪ 5grams flaxseed
▪ 10grams gluten free oats***
▪ 2 lumps of frozen spinach
approx. 60grams

*Remove oats (starchy carbohydrates) if not consumed on a workout day.

**Coconut or unsweetened almond milk are ideal choices.
***Almond or pumpkin seed butter work well.
CHOCOLATE CHIA SEED
PROTEIN PUDDING
CHOCOLATE CHIA SEED PROTEIN PUDDING
INGREDIENTS METHOD
▪ 45grams chocolate protein (I 1. Add all the dry ingredients and then add
Nutrition per
serving: used Chocolate Brownie My the milk. Whisk thoroughly and leave in the
285 kcal Protein Impact Whey Isolate) fridge overnight to set.
8g Fats
8g Carbs ▪ 5grams cacao 2. If your protein pudding isn’t setting you
45g Protein
▪ 20grams chia seeds need to reduce to liquid or add ½ tsp of
▪ 80ml milk of your choice (both xanthan gum which is a thickening agent.
coconut and unsweetened 3. Any toppings will add calories to those
almond milk work well) stated above. 0% fage is always delicious
with a fruit combination of your choice.
 COOKED
BREAKFAST
COOKED BREAKFAST
INGREDIENTS METHOD
▪ 2 Heck chicken sausages 1. Prick the sausages before grilling to allow
Nutrition per
serving: ▪ 2 medium whole eggs excess fat to escape. Grill until browned
300 kcal ▪ 3 medium egg whites and as per instructions on the packet.
12g Fats
9g Carbs ▪ 50grams mushrooms, sliced 2. Meanwhile put mushrooms and peppers
42g Protein
▪ 50grams plum tomatoes, halved into a pan and cook through until soft. Add
▪ 80grams mixed peppers, smoked paprika.
roughly chopped 3. Add tomatoes 3 minutes before serving
▪ 1tsp smoked paprika and stir in spinach. Season as desired.
▪ 40grams fresh spinach 4. Scramble the eggs either in a pan on the
hob or in the microwave. I don’t find any
milk is required. Stir regularly if cooking on
the hob. If using the microwave, cook for a
30-45 seconds at a time and keep
removing to stir.
KEEPING IT SIMPLE
KEEPING IT SIMPLE
INGREDIENTS METHOD
▪ 250grams 0% total fage 1. Spoon fage and protein powder into a
Nutrition per
serving: ▪ 25grams protein powder* bowl. Mix thoroughly and leave to stand for
230 kcal ▪ Optional fresh or frozen berries a couple of minutes. Repeat mixing again
0g Fats
12g Carbs of your choices (add. kcal)** before adding fruits and/or nuts/seeds of
48g Protein
▪ Optional nuts/seeds of your your choice.
choice (add. kcal)***

*Flavour of your choice. Chocolate brownie, strawberry, blueberry, chocolate caramel and salted caramel are some of my favourites
**Personal favourites include frozen blueberries, frozen raspberries, strawberries, kiwi, kiwi berries and passion fruit.
***Almonds and cashews have the lowest calorie content per gram.
PERFECT WINTER
WARMER
PERFECT WINTER WARMER
INGREDIENTS METHOD
▪ 250grams 0% total fage 1. Add the frozen blueberries and raspberries
Nutrition per
serving: ▪ 50grams frozen blueberries to a bowl and microwave for 3 minutes.
200 kcal ▪ 40grams frozen raspberries Pour on top of the fage and add the
2g Fats
17g Carbs ▪ 5grams ground flaxseeds flaxseeds to finish**
28g Protein

**Variations on this breakfast include any fruit (frozen or fresh) of your choice – berries have the lowest calorie per gram. You could include a
sprinkling of protein powder and/or some nuts/seeds of your choice. Anything added will increase the calories stated above.
PROTEIN PANCAKES
PROTEIN PANCAKES
INGREDIENTS METHOD
▪ 2 whole medium eggs 1. Place everything in your nutribullet (or
Nutrition per
serving: ▪ 25grams vanilla protein equivalent) and blitz. Heat a non-stick pan
285 kcal powder thoroughly and pour mixture into desired
8g Fats
8g Carbs ▪ 80grams banana sizes in the pan. Wait until almost cooked
45g Protein
▪ 1tsp cinnamon through before flipping. No oil is needed to
▪ ½tsp nutmeg make these pancakes on the condition
▪ ¾tsp baking powder that a decent non-stick pan is used.
2. Serve with 0% fage, berries (frozen or
warmed in the microwave), chopped nuts,
cacao nibs or anything of your choice. All
additional toppings will add extra calories.
 Raspberry
RASPBERRY CHIA
SEED JAM
Chia Seed Jam
RASPBERRY CHIA SEED JAM
INGREDIENTS METHOD
▪ 400gram bag of frozen* 1. Warm the berries through on the hob,
Nutrition per
serving: raspberries breaking them down as desired (depending
50 kcal ▪ 20grams chia seeds on how chunky you like your jam).
1.5g Fats
11g Carbs ▪ 15grams honey** 2. Remove from the heat and stir in the chia
1.5g Protein
seeds and honey.
3. Warm through again before taking off the
heat and storing in an air tight container.
Can be kept in the fridge for up to five days.

* Can also be made with frozen blackberries, blueberries or mixed berries but works most effectively with raspberries.
** More honey can be added to make the jam sweeter or more chia seeds to make the jam thicker but in both cases you’d be adding more calories
to those stated above.
STEWED APPLES
WITH FAGE
STEWED APPLES WITH FAGE
INGREDIENTS METHOD
▪ 1 medium apple, approx 150grams 1. Dice the apple. Add a little water and the
Nutrition per
serving: ▪ 250grams of 0% fage apple to a pan and stew on the hob or in
250 kcal ▪ 1tsp cinnamon the microwave until soft.
0.1g Fats
35g Carbs ▪ 5grams sultanas 2. Add apple (either warm or cold) to 0% fage.
26g Protein
Add cinnamon and sultanas*
3. Sultanas can be removed to reduce
calories to 235.

* Oats could be added if eating post workout.

**Variations include adding nuts or stewing pears, plums or apricots to add variety.
SUPER GREEN
SMOOTHIE
SUPER GREEN SMOOTHIE
INGREDIENTS METHOD
▪ 1 green apple 1. Place the apple and cucumber into your
Nutrition per
serving: ▪ ½ cucumber approx. 120grams smoothie maker and blend until smooth.
325 kcal ▪ ½ juice from a lemon Add all other ingredients and blend until
6g Fats
32g Carbs ▪ 40grams of vanilla protein smooth. Almond milk could be replaced
40g Protein
▪ Lump of fresh ginger approx. with a milk of your choice. Add 4-5 ice
6grams cubes if you like your smoothies super cold.
▪ ¼ frozen or fresh avocado Add ½ tsp xanthan gum if you like your
approx. 25grams smoothies super thick.
▪ 3 lumps of frozen spinach
approx. 60grams
▪ 50ml unsweetened almond milk
SUPER STRAWBERRY
SMOOTHIE BOWL
SUPER STRAWBERRY SMOOTHIE BOWL
INGREDIENTS METHOD
▪ 250ml milk of your choice 1. Place all the ingredients into your
Nutrition per
serving: (coconut or unsweetened smoothie maker and blitz. Add 4-5 ice
290 kcal almond milk work well) cubes if you like your smoothies super cold.
9g Fats
19g Carbs ▪ 70grams frozen strawberries (or Add ½ tsp xanthan gum if you like your
37g Protein
berries of your choice) smoothies super thick. Variations on this
▪ 30grams frozen or fresh avocado smoothie include using frozen cherries or
▪ ½ juice of a lemon blueberries instead of strawberries.
▪ 40grams vanilla protein powder
▪ Optional: ½ tsp xanthan gum
SWEET PANCAKES
SWEET PANCAKES
INGREDIENTS METHOD
▪ 2 whole medium eggs 1. Using a good small non-stick pan, heat to
Nutrition per
serving: ▪ 3 medium egg whites a medium temperature.
250 kcal ▪ 75grams 0% fage 2. Whisk the eggs together and pour half into
8.5g Fats
10g Carbs ▪ 50grams frozen or fresh berries the pan. Wait until pancake is almost
31g Protein
of your choice, warmed in the cooked through before flipping. Remove
microwave from the pan and set aside. Repeat with
▪ Drizzle of honey or calorie free the remaining mixture to make second
syrup pancake.
3. Microwave the berries while pancakes are
cooking for approx. 3 minutes.
4. Fill pancakes with fage and berries and
drizzle with honey or calorie free syrup.
Nuts or seeds could be added but this
would increase the calories stated .
VANILLA CHIA SEED
PROTEIN PUDDING
VANILLA CHIA SEED PROTEIN PUDDING
INGREDIENTS METHOD
▪ 45grams vanilla protein (I used 1. Add all the dry ingredients and then add
Nutrition per
serving: Vanilla My Protein Impact Whey the milk.
270 kcal Isolate) 2. Whisk thoroughly and leave overnight to
8g Fats
8g Carbs ▪ 20grams chia seeds set in the fridge.
45g Protein
▪ 80ml milk of your choice (both
coconut and almond milk work If your protein pudding isn’t setting you need
well) to reduce to liquid or add ½ tsp of xanthan
gum which is a thickening agent.

Any toppings will add extra calories to this

recipe.
LUNCH
AUBERGINE, FETA, CHICKEN
AND POMEGRANATE SALAD
AUBERGINE, FETA, CHICKEN AND POMEGRANATE SALAD
INGREDIENTS METHOD
▪ 400grams aubergine, diced into 1. Preheat the oven to 180C.
Nutrition per
serving: small cubes 2. Roasted the aubergine for 25-30 minutes or
400 kcal ▪ 120grams green leaves (I like a until it is nicely cooked. Sprinkle with a
9g Fats
21g Carbs mix of spinach, watercress and good pinch of salt and pepper.
54g Protein
rocket) 3. While the aubergine is roasting, place the
▪ 300grams plum or cherry green leaves, tomatoes, precooked chicken
tomatoes and feta into a bowl.
▪ 300grams chicken, precooked 4. Allow the aubergine to cool slightly before
and sliced mixing with the rest of the salad.
▪ 40grams light feta, diced 5. Finish by sprinkling the apricots,
▪ 20grams dried apricots, diced pomegranates and drizzle on the lemon
finely juice.
▪ 100grams frozen pomegranate
seeds

Serves: 2 ▪ Juice of ½ lemon

BRUNCH – BACON,
EGGS AND BEANS
BRUNCH – BACON, EGGS AND BEANS
INGREDIENTS METHOD
▪ 2 bacon medallions, grilled 1. Grill bacon and remove any excess fat with
Nutrition per
serving: ▪ 50grams onion, diced kitchen roll. Cut into strips and set aside.
470 kcal ▪ 50grams red pepper, roughly 2. Fry off the onion until softened, stirring
18g Fats
40g Carbs chopped occasionally. Add the pepper, mushrooms,
42g Protein
▪ 80grams chestnut mushrooms garlic and cook for a couple of minutes.
▪ 2 cloves of garlic, crushed 3. Then add the tomatoes, haricot beans,
▪ 400grams chopped, tinned bacon, pepper and smoked paprika and
tomatoes cook for approximately 8 minutes. Add
▪ 100grams haricot beans fresh or dried parsley (as much as desired).
▪ 1tsp smoked paprika 4. Use a wooden spoon to make two wells in
▪ Fresh or dried parsley the mixture. Break in the two egg whites
▪ 2 medium whole eggs first (discard the yolks) and then add the
▪ 2 medium egg whites two whole eggs. Season to taste. Cooked
until whites are cooked and yolks are as
you like them. Can be finished off under the
grill if you prefer your yolks well done. Top
with an extra sprinkling of smoked paprika
and parsley to serve.
 CHICKEN AND
ALL THE SALAD
CHICKEN AND ALL THE SALAD
INGREDIENTS METHOD
▪ 150grams chicken, precooked 1. Add everything to a bowl and enjoy.
Nutrition per
serving: ▪ 60grams green leaves (I used
300 kcal spinach) Variations include adding seeds or nuts or any
15g Fats
11g Carbs ▪ 100grams mixed peppers, finely other salad items (will add additional calories
49g Protein
sliced to those stated below).
▪ 60grams celery, sliced
▪ 50grams cauliflower, left raw
and cut into small florets
▪ 50grams plum tomatoes, halved
▪ 30grams red cabbage, shredded
▪ 30grams tinned sweetcorn,
drained
 CHICKEN, PARMA HAM
AND MOZZARELLA SALAD
CHICKEN, PARMA HAM AND MOZZARELLA SALAD
INGREDIENTS METHOD
▪ 50grams watercress, spinach 1. Add green leaves, chicken, Parma ham,
Nutrition per
serving: and rocket salad mix tomatoes and mozzarella into a bowl.
320 kcal ▪ 2 slices Parma ham, sliced with Sprinkle on pine nuts to finish.
11g Fats
6g Carbs fat removed
48g Protein
▪ 150grams chicken, precooked Option to add a tsp of balsamic vinegar.
▪ 20grams light mozzarella
▪ 50grams plum tomatoes
▪ 1tsp pine nuts
COURGETTE, PEA
AND MINT SOUP
COURGETTE, PEA AND MINT SOUP
INGREDIENTS METHOD
▪ 1 onion, finely diced approx. 1. Heat the pan and sauté the onion over a
Nutrition per
serving: 100grams medium heat, stirring occasionally. Add
210 kcal ▪ 3 garlic cloves, very finely the garlic, salt and pepper. Cook for a
2g Fats
16g Carbs chopped couple of minutes before adding the peas,
30g Protein
▪ 300grams frozen peas courgette and stock.
▪ 500grams courgette, grated 2. Bring to the boil, then reduce to a simmer
▪ 1 litre vegetable stock and cook for 15 minutes.
▪ Small handful of fresh mint 3. Remove from the heat and allow to cool
▪ 400grams chicken, precooked slightly before transferring all the mixture
and shredded to a blender. Blitz until smooth then add
the mint leaves and blitz again. Return to
the pan, add the shredded, precooked
chicken and to heat through. Season as
desired.
4. Serve with extra mint leaves.
LO-DOUGH PIZZA
LO-DOUGH PIZZA
INGREDIENTS METHOD
▪ 1 28gram Lo-Dough Pizza base 1. Roast together the courgette, peppers and
Nutrition per
serving: or wrap alternative aubergine for 30 minutes before adding
230 kcal ▪ 10grams tomato puree the tomatoes. Cook for another 10 minutes.
3g Fats
17g Carbs ▪ 75grams fresh courgette, sliced 2. Spread the tomato puree on the Lo-Dough
28g Protein
▪ 150grams mixed peppers, base.
roughly chopped 3. Add the roasted mixed vegetables, chicken
▪ 100grams aubergine, diced and top with protein cheese. Grill until
▪ 50grams plum tomatoes, halved browned to your preference.
▪ 80grams precooked chicken,
sliced
▪ 10grams protein cheese*

* Light feta or reduced fat mozzarella could be used instead of the protein cheese.
OMELETTE WITH
FETA
OMELETTE WITH FETA
INGREDIENTS METHOD
▪ 3 medium whole eggs 1. In a hot pan, place the garlic and onion.
Nutrition per
serving: ▪ 3 medium egg whites, discard Cook until softened and then add the
430 kcal yolks mixed peppers. Cook for another couple of
20g Fats
24g Carbs ▪ 1 garlic clove, crushed minutes before adding the tomatoes.
42g Protein
▪ 50grams red onion, finely diced 2. Meanwhile, in a jug or bowl whisk the eggs
▪ 80grams mixed pepper, finely and egg whites together and set aside.
sliced 3. Add chopped spinach to the pan and stir.
▪ 50grams plum or cherry 4. Immediately pour over the eggs and cook
tomatoes, halved on the hob for a few minutes. Add half of
▪ 20grams fresh spinach, roughly the feta, season and place under the grill
chopped to finish cooking through.
▪ 40grams light feta, crumbled 5. Sprinkle on the remaining feta and serve
with additional green leaves and salad
items of your choice. These items will add
additional calories to those stated.
OPEN OMELETTE
OPEN OMELETTE
INGREDIENTS METHOD
▪ 80grams mushrooms, sliced 1. In a hot pan place the mushroom, garlic
Nutrition per
serving: ▪ 1 garlic clove, crushed and peppers. Cook until softened and
290 kcal ▪ 90grams mixed pepper, finely mushrooms are slightly browned. Add
15g Fats
7g Carbs sliced plum tomatoes and cook for another 2
33g Protein
▪ 50grams plum tomatoes, halved minutes. Add chopped spinach or kale and
▪ 20grams fresh spinach or kale, stir.
roughly chopped 2. In a jug or bowl whisk the eggs and egg
▪ 3 medium whole eggs whites together.
▪ 3 medium egg whites, discard 3. Move all ingredients over to one side of the
the yolks pan. Pour over the eggs and cook on the
▪ Handful of spring onion, finely hob for a few minutes. Add the spring
sliced. onion. Season and place under the grill to
finish cooking through.
4. Serve with additional green leaves and
salad items of your choice. Personal
favourites include sugar snap peas, green
leaves and baby corn.
ROASTED RED PEPPER
AND TOMATO SOUP
ROASTED RED PEPPER AND TOMATO SOUP
INGREDIENTS METHOD
▪ 350grams red peppers, roughly 1. Roughly chop peppers, tomatoes, onion
Nutrition per
serving: chopped and garlic and roast in the oven for 30-40
250 kcal ▪ 650grams large tomatoes, minutes or until softened.
3g Fats
16g Carbs roughly quartered, 2. Allow to cool slightly before transferring to
37g Protein
▪ 100grams onion, roughly the food processor. Add a good handful of
chopped fresh basil leaves and blitz until smooth.
▪ 4-5 garlic cloves, sliced roughly 3. Transfer to the hob and add water
▪ Lots of fresh basil leaves (depending on how thick you like your
▪ Optional vegetable stock and up soup). Add an optional ½ or whole
to 500ml of water vegetable stock cube and simmer on a
▪ 150grams chicken, precooked medium heat. Add sliced chicken and heat
and sliced through. Season and add more chopped
basil or spinach to serve.

Serves: 4
VITALITY CHICKEN
SALAD
VITALITY CHICKEN SALAD
INGREDIENTS METHOD
▪ 50grams rocket or green leaves 1. Throw everything in a bowl and enjoy.
Nutrition per
serving: ▪ 200grams chicken (could switch
310 kcal for turkey instead)
4g Fats
19g Carbs ▪ 70grams red pepper, finely
48g Protein
sliced
▪ 70grams red cabbage, shredded
▪ 60grams mandarin segments,
halved
▪ 20grams frozen pomegranate
seeds
DINNER
5% BEEF CHILLI
5% BEEF CHILLI
INGREDIENTS METHOD
▪ 500grams lean beef 5% fat 1. Heat a pan and dry fry the mince to
Nutrition per
serving: mince, dry fried remove any excess fat. Strain and dab with
290 kcal ▪ 400grams tinned, chopped kitchen roll to remove as much fat as
7g Fats
21g Carbs tomatoes possible. Set mince aside.
33g Protein
▪ 200grams kidney beans, drained 2. Wipe the pan and reheat. Add red onion
weight and garlic and cook until slightly softened.
▪ 1 rich beef stock pot Add the peppers and cook for a further 2-3
▪ 100grams red pepper, roughly minutes.
cubed 3. Add all other ingredients and cook on a
▪ 100grams green pepper, roughly medium heat until liquid has reduced.
cubed 4. Season to serve. Serve with basmati rice on
▪ 100grams red onion a workout day or cauliflower rice, peas,
▪ 3 cloves of garlic, crushed salad or vegetables of your choice.
▪ 20grams tomato puree

Serves: 4 ▪ 1tsp chilli powder (mild or hot Any additional side dishes will add calories to
depending on your preference) those stated.
▪ 1tsp smoked paprika
▪ 1tsp dried oregano
BASIL PESTO
BASIL PESTO
BASIL PESTO
INGREDIENTS METHOD
▪ 20grams pine nuts 1. Place all ingredients in the Nutribullet (or
Nutrition per
serving: ▪ 1 garlic clove equivalent) and blitz until smooth (add a
115 kcal ▪ 25grams fresh basil leaves little water if necessary).
12g Fats
0.5g Carbs ▪ 60grams extra virgin olive oil
1g Protein

Serves: 6
BRUSCHETTA CHICKEN
WITH BASIL PESTO
BRUSCHETTA CHICKEN WITH BASIL PESTO
INGREDIENTS METHOD
▪ 400grams chicken breast, 1. Pre heat the oven to 180C. Butterfly the
Nutrition per
serving: butterflied chicken and place on greaseproof paper.
430 kcal ▪ 30grams protein cheese, finely Add cheese (grated or sliced depending on
17g Fats
2g Carbs sliced or grated* your personal preference) add pesto and
65g Protein
▪ 100grams cherry tomatoes, half of the cherry tomatoes. Season with
quartered black pepper and cook for 15-20 minutes or
▪ 2 servings of homemade basil until cheese has started to turn golden and
pesto chicken is cooked through.
2. To serve add the remaining cherry
tomatoes, fresh basil and season to taste.

Serve with side salad, roasted vegetables,

ratatouille or anything of your choice. Any side
dishes will add additional calories to those

Serves: 2 stated below.

*Light feta, reduced fat mozzarella or cheddar could be used instead.

CAULIFLOWER FRIED
RICE WITH PRAWNS
CAULIFLOWER FRIED RICE WITH PRAWNS
INGREDIENTS METHOD
▪ 450grams jumbo prawns, shelled 1. Dice the carrots and add to a hot pan for a
Nutrition per ▪ Whole cauliflower approx.
serving: few minutes. Add the green beans and
400 kcal 400grams
cook until both have started to soften.
7g Fats ▪ 2 medium whole eggs
30g Carbs 2. Add the red pepper and baby corn.
57g Protein ▪ 2 medium egg whites, yolks
discarded 3. Meanwhile chop the cauliflower into florets

▪ 100grams carrot, sliced then and use the food processor to blitz it into
halved ‘rice’. Set aside.
▪ 150grams green beans, halved 4. Cook the prawns in a separate pan with
▪ 100grams red pepper, roughly
the garlic, ginger and chilli. Once cooked
chopped
combine with the carrots, green beans, red
▪ 100grams baby corn, roughly
pepper and baby corn. Crack the eggs and
chopped
▪ 3 cloves of garlic, crushed egg whites into the hot pan and allow to
▪ 15grams fresh ginger, finely diced scramble with the vegetables. Stir
▪ 1 large red chilli, deseeded and frequently. Add the cauliflower rice and soy
finely sliced sauce. Season to taste.
Serves: 2
▪ 25grams spring onion, sliced
5. Sprinkle spring onions and fresh parsley (if
▪ 3tbsp. light soy sauce
desired) to serve.
▪ Optional fresh parsley.
CAULIFLOWER
MASH
CAULIFLOWER MASH
INGREDIENTS METHOD
▪ 1 whole cauliflower approx. 1. Cut cauliflower into florets and steam until
Nutrition per
serving: 600grams slightly over cooked. Approx. 23 minutes.
55 kcal ▪ Dash of milk of your choice 2. Place in the food processor and add a dash
1g Fats
4g Carbs of milk. Blitz until mash like.
5g Protein
3. Season and serve.

Serves: 4
CAULIFLOWER RICE
CAULIFLOWER FRIED RICE
INGREDIENTS METHOD
▪ 1 whole cauliflower approx. 600grams 1. Cut cauliflower roughly into
Nutrition per
serving: florets and blitz in the food
55 kcal VARIATIONS processor. You may need to do
1g Fats
4g Carbs ▪ Egg fried ‘rice’. Start to cook the cauliflower rice this in batches depending on
5g Protein
and then crack an egg and a couple of egg the size of your food processor.
whites into the hot pan. Stir continuously to 2. Add to a large flat based pan
create cauliflower fried rice. with 4-5 tbsps. of water. Cook
▪ Adding cumin, paprika, chilli powder, garlic over a medium heat until

powder and coriander are some of my favourite softened. Add garlic power

herbs and spices to add to cauliflower rice. and season to taste. I also like
▪ Cumin, pepper, turmeric, ginger and nutmeg is to add frozen peas
also another favourite combination in our house. occasionally in which case
▪ Ginger, gram masala, cumin, coriander, cayenne water isn’t required for

pepper and salt could be used to create an cooking.

Serves: 4 Indian inspired cauliflower rice. 3. Avoid adding too much water
▪ Garlic, smoked paprika, cumin, tinned sweetcorn, otherwise the ‘rice’ turns into a
kidney beans, red pepper, spring onions, fresh mash like texture.
coriander and lime could be used to give a
Mexican feel.
CHICKEN CURRY FOR
ALL THE FAMILY
CHICKEN CURRY FOR ALL THE FAMILY
INGREDIENTS METHOD
▪ 600grams chicken breast, cubed 1. Using the food processor, blend all the
Nutrition per
serving: ▪ 150grams onion ingredients apart from the chicken and the
250 kcal ▪ 3 cloves of garlic, crushed water to make a paste.
2g Fats
12g Carbs ▪ A good chunk of ginger approx. 2. Dry fry the chicken until golden. Add the
37g Protein
10grams paste and water.
▪ 1tbsp light soy sauce 3. Simmer on a medium heat and reduce
▪ 250grams butternut squash, very down.
roughly chopped 4. Serve with cauliflower rice, fresh spinach or
▪ 250grams courgette, roughly green leaves. *I stirred in 100grams of
sliced frozen peas for variation in the picture
▪ 1 chicken stock pot (I used Knorr) above.
▪ 1tbsp tomato puree approx.
20grams
▪ 1 and ½ tsp mild curry powder

Serves: 4 ▪ ¼ tsp Chinese 5 spice

▪ 300ml of water (or more
depending on how thick you like
your curry)
CHICKEN DHANSAK WITH
CAULIFLOWER RICE
CHICKEN DHANSAK WITH CAULIFLOWER RICE
INGREDIENTS METHOD
▪ 600grams (raw weight) chicken 1. Cook the onion and garlic for a few minutes
Nutrition per
breast, sliced until slightly softened. Add spices and tomato
serving:
340 kcal ▪ 100grams onion, diced puree. Add sliced chicken and cook for five
5g Fats
33g Carbs
▪ 2-3 garlic cloves, crushed minutes. Add a splash of water if necessary.
38g Protein ▪ 1tsp gram masala
2. Add stock and bring to the boil.
▪ ½ tsp turmeric
3. Add sweet potato, tomatoes, red pepper and
▪ ½ tsp cumin
lentils. Season as desired and cook on a
▪ ½ tsp chilli powder (mild or hot
medium heat until liquid reduces down. This
depending on your preference)
meal would also be perfect for the slow
▪ 20grams tomato puree
cooked but you may wish to just cook off the
▪ 500ml chicken stock
▪ 250grams sweet potato, dice into onions, garlic and chicken slightly first.

small chunks 4. Stir in fresh coriander just before serving.

▪ 400grams tomatoes, roughly 5. Serve with cauliflower rice. I cook the rice as
chopped 100grams lentils, drained per the cauliflower rice recipe, seasoned with

Serves: 4
weight sea salt and black pepper before adding more
▪ 100grams red pepper, roughly fresh coriander. Personally I would avoid
cubed traditional rice with this meal because it is
▪ ½ bunch fresh coriander plus more already fairly high in starchy carbohydrates.
to mix with the cauliflower rice
CHICKEN SAUSAGE
CASSEROLE
CHICKEN SAUSAGE CASSEROLE
INGREDIENTS METHOD
▪ 10 Heck chicken sausages 1. Prick the sausages before grilling to
Nutrition per
serving: ▪ 1 onion, finely chopped remove any excess fat. Set aside once
500 kcal ▪ 2 celery sticks, peeled and finely browned.
9g Fats
48g Carbs chopped 2. Meanwhile add onion, celery, carrot and
53g Protein
▪ 200grams carrots, sliced garlic to a pan. Cook over a medium heat
▪ 2 garlic cloves, finely chopped for 10 minutes until softened.
▪ 400grams tinned, chopped 3. Add the sausages to the pan along with
tomatoes the tinned tomatoes, stock and smoked
▪ 300ml chicken stock paprika. Season lightly and stir. Bring to
▪ 1tsp smoked paprika the boil, then reduce to a simmer for 20
▪ 150grams cannellini beans, mins until the sauce has thickened slightly.
drained and rinsed 4. Stir in the beans and greens, then cover
▪ 300grams sliced greens (I used and simmer for a further 5 mins until the
green beans and runner beans) greens have softened.

Serves: 2 5. Spoon into bowls and season as desired.

CHICKEN SKEWERS
CHICKEN SKEWERS
INGREDIENTS METHOD
▪ 2tbsp dried oregano 1. First make up your marinade for the
Nutrition per
serving: ▪ 3 garlic cloves, crushed chicken using the oregano, garlic, lemon
350 kcal ▪ ½ juice of a lemon juice and add salt and black pepper as
5.5g Fats
11g Carbs ▪ 400grams chicken breast, cut desired. Add chicken and stir well to cover.
61g Protein
into cubes Allow to marinate for at least 30 minutes.
▪ 200grams courgette chunks 2. Preheat oven to 180C and line a baking
▪ 100grams red pepper, roughly tray.
cut into chunks 3. Thread the chicken chunks and vegetables
▪ 100grams green pepper chunks onto the skewers and lay them on the
▪ 80grams cherry or plum baking tray. Reserve any marinade for
tomatoes basting.
▪ 100grams mushrooms, peeled 4. Roast for 15 minutes, then turn over and
and halved baste with any remaining marinade. Cook
▪ 100grams red onion wedges for a further 15 minutes or until the chicken

Serves: 2 is cooked through.

5. Serve with salad, roasted vegetables or
vegetables of your choice. Any additional
sides will add calories to those stated.
CHICKEN SOUP
CHICKEN SOUP
INGREDIENTS METHOD
▪ 300grams chicken, sliced 1. Heat a pan and cook the chicken pieces on
Nutrition per
serving: ▪ 1 onion, diced a medium heat (add 2-3 tbsps. of water if
300 kcal ▪ 200grams carrots, diced necessary) Allow to cool slightly before
2.5g Fats
24g Carbs ▪ 100grams celery, sliced shredding and setting aside.
40g Protein
▪ 2 cloves of garlic 2. Add onion, carrot and celery to the pan
▪ 1 litre of chicken stock and cook until starting to soften. Add the
▪ 5grams thyme sprigs, tied tightly garlic and cook for another couple of
with string minutes.
▪ 5grams of rosemary sprigs, tied 3. Return the chicken to the pan and add the
with string stock, herb sprigs and bay leaves. Bring to
▪ 2-3 bay leaves the boil and reduce to a simmer for approx.
▪ 200grams of greens of your 20 minutes. Add the greens and remove
choice (I used green beans, the herb sprigs and bay leaves.
sliced and asparagus) 4. Ladle into bowls, season as desired and

Serves: 2 ▪ Large handful of fresh parsley add a good handful of fresh parsley to
serve.
CHICKEN STIR FRY
CHICKEN STIR FRY
INGREDIENTS METHOD
▪ 300grams diced chicken breast 1. Heat the pan and add the chicken with a
Nutrition per
serving: ▪ 1 red chilli, finely sliced 50ml water and optional ½ stock cube or
330 kcal ▪ 1 onion, finely sliced seasoning of your choice. Fry for 5-7
7g Fats
19g Carbs ▪ 1 red pepper, finely sliced minutes. Remove from the pan and set
45g Protein
▪ 1 yellow pepper, finely sliced aside.
▪ 2 garlic cloves, crushed 2. Add the chilli, onion, peppers, garlic, baby
▪ 100grams baby corn, sliced corn and mangetout to the pan. Add 1-
▪ 100grams mangetout 2tbsps of water and stir fry until cooked
▪ 2 tsp sesame seeds through. Add the chicken to the pan.
▪ ½ chicken or vegetable stock 3. Served with veg of your choice. I have used
*optional cauliflower mash and green leaves. Scatter
with sesame seeds to finish. All additional
side dishes will increase the calories stated.
Option to serve with egg wraps. Made with

Serves: 2 eggs and egg whites in a small non-stick

pan.
CHILLI PRAWNS
CHILLI PRAWNS
INGREDIENTS METHOD
▪ 450grams jumbo prawns 1. Heat a non-stick pan over a medium heat.
Nutrition per
serving: ▪ 150grams broccoli, cut into small Add the garlic, ginger and chilli and cook
290 kcal florets for 1 minute.
2g Fats
23g Carbs ▪ 100grams red pepper, roughly 2. Add the broccoli florets, red pepper and
42g Protein
chopped prawns. Cook until the prawns have
▪ 15grams fresh ginger, crushed cooked through.
▪ 3 cloves of garlic, finely chopped 3. Add the spring onion and cook for a further
▪ 1 large red chilli, deseeded and 30 seconds.
finely sliced 4. Add the pak choi, soy sauce and chilli
▪ 25grams spring onion, sliced sauce. Season as desired.
▪ 2 pak choi, sliced or left whole 5. Continue cooking until pak choi leaves
depending on preference have started to wilt. Could serve with rice
▪ 4tsp light soy sauce noodles or basmati rice on a workout day
▪ 2tbsp of sweet chilli sauce or cauliflower, egg fried cauliflower rice on

Serves: 2 approx. 30ml a non-workout day.

CRUNCHY CAULIFLOWER
AND CHICKEN SALAD
CRUNCHY CAULIFLOWER AND CHICKEN SALAD
INGREDIENTS METHOD
▪ 400grams chicken, precooked 1. Preheat the oven to 180C and line a large
Nutrition per
serving: and sliced baking tray with greaseproof paper.
580 kcal ▪ 1 whole cauliflower, cut into 2. Cut the cauliflower into florets and place
24g Fats
19g Carbs florets into a bowl. Toss with the melted coconut
73g Protein
▪ 2 garlic cloves, finely sliced oil, turmeric, chilli flakes, garlic and season
▪ 2tsps of turmeric as desired. Spread the cauliflower on the
▪ 1tsp coconut oil, melted baking tray and roast for 20 minutes or
▪ 1tsp chilli flakes until florets are crispy.
▪ 100grams spinach leaves 3. Allow cauliflower to cool for a few minutes
▪ 3 medium carrots, peeled into before transferring to a serving bowl.
ribbons approx. 250grams 4. Add spinach, cauliflower, sliced chicken
▪ 30grams pumpkin seeds and carrots.
▪ ½ juice of lemon 5. Add lemon juice and soy sauce or tamari
▪ 1tsp of light soy sauce or tamari and sprinkle with pumpkin seeds to finish.

Serves: 2
 FISH PIE WITH
CAULIFLOWER MASH
FISH PIE WITH CAULIFLOWER MASH
INGREDIENTS METHOD
▪ 600grams mix of fresh or frozen 1. Preheat the oven to 190C
Nutrition per
serving: fish (cod, haddock, salmon etc 2. Cut the cauliflower into florets and
450 kcal or fish of your choice), diced into steam/cook until nicely soft.
8g Fats
28g Carbs large chunks 3. Meanwhile heat a pan and add the fish
65g Protein
▪ 250ml milk of your choice (I mix, the bay leaves and a little water.
used Alpro coconut milk) Poach for 5 minutes before adding the
▪ 150grams celery, thinly sliced celery, leeks, garlic, chilli and milk. Leave to
▪ 200grams leek, finely sliced simmer and reduce down.
▪ 4 bay leaves 4. Once the cauliflower is cooked, place it in
▪ 3 cloves of garlic the food processor. Add a dash of milk,
▪ 1 large red chilli, finely diced season as desired and add ½ tsp of dried
▪ 500grams cauliflower, cut into chilli flakes. Blitz until soft and fluffy.
florets 5. Spoon the fish mixture into an oven proof
▪ ½ tsp chilli flakes dish. Top with cauliflower mash and

Serves: 2 ▪ 20grams protein cheese or sprinkle with protein cheese or a light

reduced fat cheddar cheddar.
▪ Dash of milk of your choice 6. Cook in the oven for 20 minutes or until the
top is nicely bronzed. Serve with vegetables
of your choice.
GINGER CHILLI
CHICKEN
GINGER CHILLI CHICKEN
INGREDIENTS METHOD
▪ 150grams broccoli, stalks 1. Add some water in a hot pan and stir fry
Nutrition per
serving: trimmed the broccoli. Add the green beans and
375 kcal ▪ 150grams green beans cook for a further three minutes (add more
5g Fats
15g Carbs ▪ 150grams sugar snaps water if required). Add the sugar snap
65g Protein
▪ 400grams chicken, sliced peas. Once almost cooked and set aside.
▪ 2-3 cloves of garlic, finely sliced 2. Add the sliced chicken to the pan (again
▪ 1 large red chilli, finely sliced water works instead of oil). Allow to cook
▪ 1 lump of fresh ginger approx. slightly before adding the garlic, chilli and
20grams ginger. Add soy sauce.
▪ 2tbsps soy sauce 3. Once the chicken is cooked add the greens
▪ 250grams pak choi, leaves back into the pan to warm through along
separated with the pak choi. Cook until the pak choi
▪ Handful of spring onions, has started to wilt slightly.
chopped 4. Add chopped spring onions and season to

Serves: 2 serve.
HARISSA CHICKEN
HARISSA CHICKEN
INGREDIENTS METHOD
▪ 500grams chicken breast 1. First prepare the chicken. Mix together the
Nutrition per
serving: ▪ 3 garlic cloves, crushed garlic, harissa, lemon zest and juice and
310 kcal ▪ 2tsp harissa seasoning or paste coconut milk. Leave the chicken to
4g Fats
27g Carbs ▪ Zest and juice of 1 lemon marinate, preferably overnight but a
39g Protein
▪ 50ml coconut milk (I used Alpro) couple of hours minimum.
▪ 400grams red onions, peeled 2. Preheat the oven to 180C. Put the onions
and roughly quartered and chicken in a roasting tin. Drizzle over
▪ 200grams frozen pomegranate the remaining marinade and add sea salt
seeds and pepper. Roast for 40 minutes or until
▪ 4tbsp fresh coriander, roughly the chicken has browned and cooked
chopped through.
▪ 1tbsp sumac 3. To serve scatter over the pomegranate
seeds, coriander and sumac. Serve with
vegetables or salad items of your choice. All

Serves: 4 items added will add to calories stated.

 MUSHROOMS,
CHICKEN AND GREENS
MUSHROOMS, CHICKEN AND GREENS
INGREDIENTS METHOD
▪ 300grams chicken breast, diced 1. Heat pan and add diced chicken. Cook
Nutrition per
serving: ▪ 6 shallots, finely cut through slightly before adding the shallots,
400 kcal ▪ 4 cloves of garlic, finely diced garlic, sun-dried tomatoes and thyme.
5g Fats
24g Carbs ▪ 10grams of sundried tomatoes, Season as desired. Sauté for a couple of
65g Protein
roughly chopped minutes. Add mushrooms and stir fry for 3-
▪ 4 thyme leaves or 1tbsp dried 5 minutes.
thyme 2. Add in the frozen peas and sugar snap
▪ 200grams chestnut mushrooms, peas, pour in the stock and cook for 4-5
thinly sliced minutes.
▪ 100grams frozen peas 3. Fold through the spinach when almost
▪ 100grams sugar snap peas cooked. Serve when spinach has begun to
▪ 50ml chicken or vegetable stock wilt slightly.
▪ 50grams fresh spinach, roughly
chopped

Serves: 2
INDIAN CHICKEN
CURRY
INDIAN CHICKEN CURRY
INGREDIENTS METHOD
▪ One 300grams frozen Indian 1. Fry the Indian base mix for 3-4 minutes or
Nutrition per
serving: Inspired base mix from Tesco until slightly golden. Add chicken and cook
400 kcal ▪ 400grams chicken breast, sliced for 5-7 minutes, stirring occasionally. Add
6g Fats
21g Carbs thickly red pepper, coriander, turmeric, chilli
60g Protein
▪ 100grams red pepper, roughly powder, ginger and liquid. Leave to cook
chopped and reduce down on a medium heat.
▪ 1tsp ground coriander 2. Once cooked stir in fresh coriander leaves.
▪ ½ tsp turmeric Season to taste and serve with lime
▪ ½ tsp chilli powder (I use a mild wedges. Accompany with cauliflower rice
chilli powder) or basmati rice on workout days if desired.
▪ Good lump of fresh ginger
approx.6grams, finely chopped
▪ 200ml coconut milk (I used
Alpro)

Serves: 2 ▪ 150ml water

▪ Fresh coriander leaves, very
roughly chopped
▪ Lime wedges to serve if desired
MISO COD WITH BROCCOLI
AND KALE RICE
MISO COD WITH BROCCOLI AND KALE RICE
INGREDIENTS METHOD
▪ 300grams skinless, boneless cod 1. Whisk together miso, honey, mirin, garlic,
Nutrition per
serving: loins ginger and half the soy to create a smooth
230 kcal ▪ 40grams red miso paste paste.
2g Fats
18g Carbs ▪ 10grams honey 2. Put the cod loins on a baking tray lined
35g Protein
▪ 1tbsp mirin with greaseproof paper. Spread paste
▪ 1-2 garlic cloves, crushed across the top of the cod and bake in the
▪ 10grams fresh ginger, grated or oven for 12-15 minutes at 180C
very finely sliced 3. Meanwhile, cut a whole broccoli into florets
▪ 10ml light soy sauce or tamari and blitz in the food processor. Add kale if
▪ 300grams broccoli desired. Put ‘rice’ into a hot pan. Add 2-3
▪ 100grams kale (optional) tbsp. of water and season. Add red chilli
▪ 1-2 red chillies, thinly sliced and cook until slightly soft. Splash over
▪ Good handful of fresh coriander, remaining soy or tamari and finish with
roughly chopped coriander and spring onions.

Serves: 2 ▪ 3-5 spring onions, finely sliced

MOROCCAN CHICKEN
AND LENTIL STEW
MOROCCAN CHICKEN AND LENTIL STEW
INGREDIENTS METHOD
▪ 1 onion, finely sliced 1. Add a little water (no oil needed) and cook
Nutrition per
serving: ▪ 2 garlic cloves, crushed the onion gently until softened. Add the
550 kcal ▪ 2 tsp cumin garlic, cumin, chilli, dried coriander and
6g Fats
50g Carbs ▪ 2 tsp dried coriander cinnamon and cook for a further minute.
75g Protein
▪ Small pinch cinnamon Add the diced chicken and cook through
▪ ½ tsp chilli flakes (add a little more water if necessary).
▪ 100grams green lentils 2. Add the lentils and stock and bring to
▪ 1 litre chicken stock (more water simmer. Add the cabbage and cook for 25-
can be added if required) 30 mins or until the lentils are tender.
▪ 300grams red cabbage, 3. Stir through the coriander and a squeeze
shredded of lemon. Then season to taste.
▪ 400g chicken breast, diced 4. Scatter finely diced apricots and serve.
▪ 10g dried apricots, finely Could be served with cauliflower mash.
chopped

Serves: 2 ▪ Large handful fresh coriander,

finely chopped
▪ 1 lemon, for squeezing
STEAK WITH ROASTED
VEGETABLES
STEAK WITH ROASTED VEGETABLES
INGREDIENTS METHOD
▪ 2 pieces of sirloin steak approx. 1. Roughly cut the onion, peppers, courgette
Nutrition per
serving: 250grams raw weight per piece and aubergine and place on a baking tray.
650 kcal ▪ 2 medium whole eggs Add garlic and chill. Roast for approx. 30
40g Fats
17g Carbs ▪ 200grams aubergine, roughly minutes at 180C or until the vegetables
62g Protein
cubed have started to brown and soften. Add
▪ 200grams courgette, roughly tomatoes and cook for a further 5-7
sliced minutes.
▪ 300grams mixed peppers, 2. Meanwhile cook steak in a hot pan to your
roughly chopped own preference. Remove excess fat using
▪ 3 garlic cloves, finely sliced kitchen roll and leave to rest. Cook eggs as
▪ 2 small red chillies, finely sliced desired.
▪ 100grams red onion, roughly 3. Season and serve with green leaves.
quartered
▪ 100grams plum or cherry

Serves: 2 tomatoes
▪ 100grams mixed green leaves
DESSERTS
APRICOT AND CHIA SEED
CHOCOLATE BALLS
APRICOT AND CHIA SEED CHOCOLATE BALLS
INGREDIENTS METHOD
▪ 130grams medjool dates 1. Place everything expect the chocolate and
Nutrition per
serving: ▪ 130grams dried apricots chocolate chips in the food processor.
80 kcal ▪ 10grams chia seeds Blend or pulse together until well
2.5g Fats
12g Carbs ▪ 70grams pumpkin seeds combined and sticky. Add the chocolate
2g Protein
▪ ½ tsp cinnamon chips and blend again.
▪ 30grams dark chocolate chips 2. Roll into small balls.
▪ 100grams dark chocolate, ≥ 70%, 3. Melt the dark chocolate either on the hob
melted or in the microwave.
4. Roll the individual balls into the melted
chocolate and refrigerate to set.
5. Enjoy either on their own or cut roughly
into quarters and enjoy with a bowl of fage
or as part of a smoothie bowl.

Serves: 14
 CARROT CAKE
BANANA BREAD
CARROT CAKE BANANA BREAD
INGREDIENTS METHOD
▪ 160grams oat flour * 1. Preheat the oven to 175C and line a loaf tin
Nutrition per
serving: ▪ 10grams bicarbonate of soda with greaseproof paper.
115 kcal ▪ 1tsp cinnamon 2. Combine the dry ingredients in a bowl. If
2.5g Fats
20g Carbs ▪ ¾tsp baking powder desired you could add 60grams of crushed
2.5g Protein
▪ ¾tsp salt walnuts (this will add extra calories to each
▪ ¼tsp nutmeg slice though).
▪ 255grams mashed, overripe 3. Whisk liquid ingredients, including the
bananas mashed banana and carrot in a separate
▪ 45grams raw carrot, grated bowl. Pour wet ingredients into dry and stir
▪ 20grams desiccated coconut well to combine.
▪ 100ml maple syrup or runny 4. Bake in the oven for 30 minutes. Do not
honey open the door but turn the oven off and
▪ 120ml milk of your choice (I used leave for a further 10 minutes. Once cooled,
coconut milk) the top could be drizzled with a little icing

Serves: 9 ▪ 2tsp vanilla extract sugar and water paste.

5. Cake can be covered and kept in the fridge
overnight.

*Oat flour can be bought or I just blitzed gluten free oats in the food processor.
CHOCOLATE AND
BANANA LOAF
CHOCOLATE AND BANANA LOAF
INGREDIENTS METHOD
▪ 320grams ripe banana, mashed 1. Heat the oven to 180C and line a loaf tin
Nutrition per
serving: ▪ 8ml vanilla extract with greaseproof paper.
185 kcal ▪ 8ml cider vinegar 2. Mash the banana and whisk vanilla
5g Fats
35g Carbs ▪ 83ml maple syrup extract, cider vinegar, maple syrup, milk
5g Protein
▪ 62ml milk of your choice (I used and sweetener into the banana.
coconut milk) 3. In a separate bowl mix the remaining dry
▪ 50grams calorie free sweetener ingredients.
▪ 150grams gluten free oat flour* 4. Pour the dry ingredients into the wet and
▪ 5grams bicarbonate of soda stir until evenly combined.
▪ 60grams cacao 5. Spread the mixture into a loaf sized tin.
▪ 60grams dark chocolate chips, ≥ Sprinkle on additional chocolate chips if
70% (plus a few more for on top desired (this will add extra calories).
of the loaf if desired) 6. Cook for 40 minutes and then turn the
oven off and leave in the oven for a further

Serves: 9 10 minutes.
7. Serve warm or leave to cool and enjoy.
Store covered and in the fridge.

*Oat flour can be bought or I just blitzed gluten free oats in the food processor.
CHOCOLATE PROTEIN
MUD CAKE
APRICOT AND CHIA SEED CHOCOLATE BALLS
INGREDIENTS METHOD
▪ 30grams chocolate protein (I 1. Mix the dry ingredients well before adding
Nutrition per
serving: have used My Protein Impact milk.
150 kcal Whey Isolate chocolate brownie) 2. Microwave for 45 seconds. Careful not to
2.5g Fats
6g Carbs ▪ 5grams cacao overcook. I actually prefer mine slightly
28g Protein
▪ 1gram baking powder undercooked because it is gooier.
▪ 5grams dark chocolate chips 3. Adding toppings of your choice (halo top
▪ 60ml milk of your choice ice cream, 0% fage and some berries or
(coconut and unsweetened raspberry chia seed jam are all delicious
almond both work well) options). These toppings will add extra
calories.
CRANBERRY ORANGE
BREAD
CRANBERRY ORANGE BREAD
INGREDIENTS METHOD
▪ 160grams oat flour* 1. Preheat the oven to 175C and line a loaf tin
Nutrition per
serving: ▪ 130grams calorie free sweetener with greaseproof paper.
95 kcal ▪ 10grams baking powder 2. Combine the dry ingredients in a bowl. Stir
1.4g Fats
30g Carbs ▪ ¾tsp salt in all the remaining ingredients and
3g Protein
▪ ½tsp bicarbonate of soda combine well.
▪ 175grams cranberries, fresh or 3. Bake in the oven for 50 minutes.
frozen 4. If you can resist then the cake is actually
▪ 180ml orange juice better the next day. Cover it and keep it in
▪ 80grams apple sauce the fridge or cut into slices and freeze.
▪ 2tsp vanilla extract Apple sauce has been used instead of
▪ 1tbsp orange zest coconut oil which significantly reduces the
calories per slice but does make it gooier.

*Oat flour can be bought or I just blitzed gluten free oats in the food processor.
FLOUR FREE CHOCOLATE
CHIP COOKIES
CRANBERRY ORANGE BREAD
INGREDIENTS METHOD
▪ 150grams gluten free oats 1. Heat the oven to 190C
Nutrition per
serving: ▪ ½ tsp bicarbonate of soda 2. Place the oats, bicarb, salt and sweetener
100 kcal ▪ ¼ tsp salt into the food processor and blitz until it
5g Fats
17g Carbs ▪ 65grams calorie free sweetener resembles flour.
2.5g Protein
▪ 35grams dark chocolate chips, ≥ 3. Add the melted coconut oil and chocolate
70% chips and mix well. Add 2 tbsps. of milk to
▪ 25grams coconut oil, melted form a dough. If dry add the extra tbsp.
and cooled until resembles soft dough.
▪ 2 -3 tbsps. milk of your choice (I 4. Roll into small balls and place on
used coconut) greaseproof paper. Flatten slightly before
cooking for 5 minutes. Ensure to remove
from the oven when cookies are slightly
undercooked. Leave to rest and set for 10
minutes.

Serves: 9
FROZEN 0% FAGE
FROZEN 0% FAGE
INGREDIENTS METHOD
▪ 250grams 0%fage 1. Line a baking tray with greaseproof paper.
Nutrition per
serving: ▪ 50grams frozen blueberries, 2. Mix the yoghurt with a drizzle of honey or
330 kcal roughly chopped calorie free sweetener and spread thinly on
9g Fats
28g Carbs ▪ 10grams frozen pomegranate baking tray.
31g Protein
seeds 3. Scatter on other ingredients and add
▪ 10grams pumpkin seeds, another drizzle of honey to the top.
roughly chopped 4. Place in the freezer for two hours.
▪ 10grams ground flaxseed 5. Snap into pieces of desired size and enjoy
▪ Drizzle of runny honey or calorie either as a dessert, snack or with a
free syrup Chocolate Chia Seed Protein pudding (as
shown above).

*Can be kept in the freezer overnight but make sure you spread the fage thinly enough because if not it becomes too hard to snap when frozen
for a longer period of time.
PROTEIN FLUFF
PROTEIN FLUFF
INGREDIENTS METHOD
▪ 150grams frozen berries of your 1. Blend frozen berries, milk and sweetener
Nutrition per
serving: choice (I used strawberries) until smooth.
225 kcal ▪ 140ml milk of your choice 2. Add in protein powder and xanthan gum
1.5g Fats
16g Carbs (coconut and unsweetened and blitz again until super fluffy and thick.
37g Protein
almond both work well) 3. You can also add toppings but any
▪ Optional 1gram calorie free additions will add extra calories to the
sweetener of your choice nutritional information.
▪ 1gram xanthan gum
▪ 40grams protein powder (I used
My Protein Impact Whey Isolate
Vanilla)
PROTEIN HOT
CHOCOLATE
PROTEIN HOT CHOCOLATE
INGREDIENTS METHOD
▪ 150ml milk of your choice (I used 1. Blitz the milk and protein powder in a
Nutrition per
serving: coconut milk) smoothie maker.
140 kcal ▪ 30grams chocolate brownie 2. Heat through on the hob, stirring
2g Fats
6g Carbs protein powder continuously. Note: warming through in
27g Protein
the microwave doesn’t work. The protein
powder expands and ends up very lumpy.
3. I had added a very small amount of grated
dark chocolate (85%) but it isn’t necessary.
4. Variations on this idea also include protein
coffee or protein iced coffee.
 WARM
GRENADE BAR
WARM GRENADE BAR
INGREDIENTS METHOD
▪ 1 Grenade Carb Killa protein bar 1. Place Carb Killa in a microwave proof bowl
Nutrition per
serving: (flavour of your choice) for 20-30seconds.
270 kcal ▪ 50grams 0% fage 2. Immediately add 50grams of fage and
8g Fats
12g Carbs ▪ 40grams frozen berries of your berries.
29g Protein
choice 3. Enjoy while warm.