BETHAN THOMAS

@bethantomo
anita.pauperio@gmail.com 20 Jan 2021

1
MEAL PREP QUICK AND EASY RECIPES SOMETHING FOR THE WEEKEND MACROS
anita.pauperio@gmail.com 20 Jan 2021

2 1 Serving

WELCOME, FOODIE!
I assume, since you are reading this, that you probably share my love for eating food…
and, lots of it!

Thank you so much for taking the time to purchase my E-book. I can’t wait to share with you
some of my favourite, healthy, delicious and nutritious recipes.

When it comes to cooking and eating healthily, there is so much information out there that
it can often be overwhelming. There are so many different diets, styles of cooking and
ingredient options available to us that it’s easy to think ‘where on earth do I start!?’

Before we get going I just want to say that this E-book isn’t following a specific food trend, The
recipes in here are adaptable and ingredients can be swapped/changed to suit you! These are
all meals I create regularly and enjoy eating as part of a balanced and healthy lifestyle. I really
hope they inspire you and perhaps even get you to try something new!

If you follow my social media, you might know that I prepare a lot of my meals and snacks for
the week in advance.
Why do I do this?:
1) To keep me on track
2) To ensure I am fueling my body consistently to match an active lifestyle
3) To save money and time

In here I have included a selection of recipes that you can prep the week or night before,
alongside others that you can create quickly on the same day. I have also included some for
when you have more time, because, well, who doesn’t love a stack of pancakes on a Sunday?

RECIPES
»» MEAL PREP
»» QUICK AND EASY
»» SOMETHING FOR THE WEEKEND

EXTRAS
»» SHOPPING LISTS
»» BRANDS I LOVE
»» HOW TO BE SAVVY WITH SPENDING

MACROS »»
»»
»»
WHAT ARE MACROS?
WHY ARE THEY IMPORTANT?
EXAMPLE FOOD DIARIES
anita.pauperio@gmail.com 20 Jan 2021

3
BEFORE WE GET EATING...
MY STORY
I’ve always been fascinated by food and the way it makes me feel.
Growing up, my Nana was always passing me the latest recipe books, so,
I quickly developed a love for trying new things. Over the years, I became
very aware of my eating habits, trying my fair share of ‘diets’ whilst
always searching for a sense of inner peace with food.

After spending hours educating myself on the importance of physical

health, discovering the roles of macronutrients in our bodies and
beginning to understand that I could free myself from a cycle of
restriction and binging - I began to explore meal prepping. I finally
started to feel satisfied with my meals, I had chosen them because I
enjoyed eating them, yet they were delicious, nutritious and I knew
exactly what was in them.

By seeing food as fuel for my body, and combining it with an active

lifestyle, I noticed positive changes both physically and mentally, which is
exactly why I wanted to share this e-book with you.

All of the recipes in here are ones that I use regularly - simple and fun!
As I always say, ‘fitness food’ doesn’t have to be boring! At the end of this
E-book, I have explained macronutrients, which will hopefully give you an
insight into why I eat this food and why I am not restrictive with my diet.

SIDE NOTES:
»» I have added rough calculations of calories/macros for each recipe
(per serving) for those of you that are interested or are aiming
for specific goals (though these may vary depending on certain
ingredients such as protein powders).
»» I am not a qualified nutritionist, these recipes are designed to inspire
you. All of the information is based purely on personal experience
and research.
anita.pauperio@gmail.com 20 Jan 2021

4
CONTENTS
BREAKFAST
To Prep The Night Before:
Overnight Choc Orange Oats....................... 9
Overnight Oats & Berry Jam Layer Jar...... 10
Overnight Crushed Choc Weetabix............. 11
Overnight Chocolate Chia Pudding............. 12

Quick & Easy, Same Day:

Apple Pie Porridge....................................... 14
Peanut Butter Jelly Oatmeal....................... 15
Smoothie Bowl............................................. 16
Carrot Cake Oats.......................................... 17

Take Your Time Weekend Breakfasts:

Berry Banana Baked Oats........................... 19
Homemade Granola.................................... 20
Banana Pancakes........................................ 21

LUNCH
Sunday Meal Prep:
Sri Lankan Dahl........................................ 24
Pulled Jackfruit & Quinoa Bowl ............. 25
Casserole Veg Dish .................................. 26
Stuffed Sweet Potatoes ........................... 27

Grab & Go, Prep The Night Before:

Easy Pasta Salad....................................... 29
Falafel Bowl............................................... 30
Hoisin Tofu Goodness Wrap..................... 31
Mediterranean Stuffed Pitta..................... 32

Something for The Weekend:

Avocado Smash Protein Sandwich......... 34
Tofu Scramble with Avocado Toast.......... 35
anita.pauperio@gmail.com 20 Jan 2021

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CONTENTS
SWEET SNACKS / WORKOUT FUEL

Bake:
Raspberry Cacao Protein Brownies....................... 38
Rice Cake Slices ...................................................... 39
Nut Butter Cookies................................................... 40
Strawberry Chickpea Blondies............................... 41
Cookie Dough Bites.................................................. 42
Coconut Energy Balls.............................................. 43
Classic Berry Smoothie........................................... 44
3-ingredient Pick Me Up......................................... 44

DINNER

Easy Mid-Week:
Kale & Aubergine Pesto Pizza......................... 47
Buddha Bowl..................................................... 48
Teriyaki Stir Fry.................................................. 49
Sweet Potato Loaded Fries.............................. 50
Summer Mango Noodle Salad. ....................... 51

Fancy Without The Fuss:

Lentil Bolognese............................................... 53
It’s Taco Time!.................................................... 54
Crispy Cauliflower Wings + Aubergine.......... 55
Butternut Curry.................................................. 56
Sweet Potato Pesto Gnocchi............................ 57

DESSERT
Hot Choccy......................................................... 59
Yogurt Bowl....................................................... 59
Oaty Apple & Berry Crumble........................... 60
anita.pauperio@gmail.com 20 Jan 2021

6
CONTENTS

SHOPPING LISTS

Where to find certain ingredients in the Supermarket......... 62

Certain Brands/items I love and recommend (online)......... 63

MACROS

Information on Macros.............................................................. 65

FOOD DIARIES

Example Meal Prep plan - weekday, less time..................... 67

Example Meal Prep plan - weekend, more time.................. 68
‘My Healthy Day’ print out........................................................ 69
anita.pauperio@gmail.com 20 Jan 2021

BREAKFAST
“If you want Breakfast in bed,
sleep in the Kitchen!”
anita.pauperio@gmail.com 20 Jan 2021

The following three recipes can be refridgerated overnight,

making them a convenient weekday breakfast.

All Calories and Macros are based on using Unsweetened Almond Milk,
Soya Yogurt and various Protein Powders. When substituting these for
alternatives, please be aware that the Calories/Macros may change.
anita.pauperio@gmail.com 20 Jan 2021

9 1 Serving

OVERNIGHT CHOC ORANGE OATS

60g Oats
1 tsp Chia Seeds
½ Orange (Juice & Zest)
5g Cacao Powder
100ml Milk of choice
1 tbsp Yoghurt of choice
2 squares Dark Choc
5g Cacao Nibs (optional)
1 tsp Agave Syrup (or similar)
1 scoop Chocolate Protein Powder (optional)

METHOD
For the base:
»» Combine the Oats with the Milk, Yoghurt and the juice from the Orange, Add the
Agave Syrup, Cacao Powder and Chia Seeds.
»» Melt the Dark Choc in a seperate bowl
»» Stir through the Orange zest, Orange zest and Cacao nibs (these add a great
crunchy texture)
»» Pour the Chocolate mixture over the top of the Oat mixture, stir through and
place in a jar/container in the fridge overnight

Calories: 483
Macros: C66.7/P14/F18.4
(based on using 75% Dark Choc)

Calories: 579
Macros: C68.5/P34/F19.3
(based on using 75% Dark Choc
+ 1 scoop PhD Plant
Protein Powder)
anita.pauperio@gmail.com 20 Jan 2021

10 1 Serving

OVERNIGHT OATS &

BERRY JAM LAYER JAR
35g Oats
1 tbsp Chai Seeds
50g Frozen Berries + extra for topping
80g Yoghurt of choice
150ml Milk of choice
Optional Extras:
1 scoop Berry Protein Powder
1 tbsp Agave (optional)

METHOD
Total
Oat layer:
Calories: 332
Macros: C19/P34/F8 OPTION 1 (no Protein Powder):
»» Place 35g Oats in a pan with 150ml Milk on a medium heat and add 40g
Berries. Cook through until the berries have broken down & you are
happy with the consistency. You can always add water.
»» You are welcome to add 1tbsp of a sweetener such as Agave Syrup.
»» Leave to cool & then place in a container in the fridge overnight.

Total
OPTION 2 (Protein Powder based):
Calories: 255
Macros: C18/P12/F8 »» Mix 35g Oats with 150ml Milk of choice & 1 scoop of Berry flavoured
Protein Powder. No need to cook.
»» If you are using Vegan protein you will need to add water as it tends to be
very thick.
»» Place in a container in the fridge overnight.

Chia Layer:
»» Place 50g Frozen Berries in a pan and turn to a low heat.
»» When the berries begin to break down, add in 1 tbsp of Chia Seeds.
»» You will see the mixture start to thicken, add a dash of water and cook
through until you have a jam consistency.
»» If you would like to sweeten, add 1 tsp of Agave Syrup (or similar).
Any additional
»» Leave to cool, transfer to a container & place in the fridge overnight.
sweeteners will add
calories, Soya yoghurt
will be very similar The next morning:
calories to that of 0% Fat »» Start by adding the Oat Layer to the bottom of your glass or jar,
Greek Yoghurt. Protein
Powder calories & layer 40g Yoghurt on top (rougly 2 tbsp).
macros may vary. »» Next, add the Chia Layer, then another 40g Yoghurt.
»» Finally, top with some frozen or fresh berries & enjoy! You could also
sprinkle with a little desiccated coconut for some healthy fats.
anita.pauperio@gmail.com 20 Jan 2021

11 1 Serving

OVERNIGHT CRUSHED
CHOC WEETABIX
3 Weetabix/Wheat Biscuits
1tsp Chia Seeds
150ml Milk of choice
1tsp Cacao Powder
1tbsp Water
1 scoop Choc Protein Powder
½ Medium Banana
20g Frozen Berries
1 tbsp/15g Smooth Peanut Butter

METHOD
»» Crumble the Weetabix into a container (that has a lid).
»» Mix in the Chia Seeds, Cacao Powder & Protein Powder until even.
»» Pour in the Milk and Water and combine.
»» Once combined evenly, place in the fridge overnight.
»» The next morning, top with the Peanut Butter, Banana and Berries.

SWAP IDEA:
»» Try swapping the Weetabix for Shredded Wheat if you want to be adventurous!

Calories: 480
Macros: C58/P33/F12.5

Based on using Tesco Wheat

Biscuits and Awesome
Supplements Choc Nut
Vegan protein.
anita.pauperio@gmail.com 20 Jan 2021

12 1 Serving

OVERNIGHT CHOCOLATE
CHIA PUDDING
For the Chia Pudding:
3 tbsp Chia Seeds
1 tsp Cacao Powder
1 scoop Chocolate Protein
½ tsp Vanilla Essence (or FlavDrops)
200ml Milk of choice

For the Granola:

20g Oats
2 tsp Cinnamon
Plenty Sugar-Free Syrup (or Agave)

For the rest:

2 tbsp Yoghurt of choice
1 Handful Berries
Handful Toppings (such as nuts, seeds,
desiccated coconut)
METHOD

»» Heat the oven to 180 degrees Celsius.

»» Combine the Oats, Cinnamon and Syrup, place on a lined baking tray and
bake for 10 minutes or until golden and crispy.
»» Remove, place in an airtight container and set aside at room temperature
overnight.
»» Place the Chia seeds in a separate jar/container with the Milk, Cacao
Powder and Chocolate Protein.
»» Stir through until fully combined and place in the fridge overnight.
»» The next morning, fill your bowl with the Chia Pudding, Granola, 2 tbsp of
Yoghurt and some toppings!

Calories based on using

Calories for the Chia, Awesome Supplements
Granola & Yoghurt: 400 Vegan Choc Caramel Protein.
Macros: C20/P34/F19
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13

The following three recipes are great for those who eat their
breakfast at home, but don’t have a lot of time.

All Calories and Macros are based on using Unsweetened Almond Milk,
Soya Yogurt and various Protein Powders. When substituting these for
alternatives, please be aware that the Calories/Macros may change.
anita.pauperio@gmail.com 20 Jan 2021

14 1 Serving

APPLE PIE
PORRIDGE
1 Medium Apple
60g Oats
250ml Milk of choice
1 tsp Cinnamon
1 tsp Festive Spice / Mixed Spice
1 tbsp Sweetener of choice (Agave, Maple, Honey)
1 Scoop Vanilla Protein Powder (optional)

METHOD
»» Divide the Apple into two, chop half of it into chunks and grate the other half.
»» Place the Apple chunks into a pan on a medium heat with 50ml of the Milk and
the Cinnamon.
»» Cook through until softened.
»» Meanwhile, place the Oats in a pan with 200ml of the Milk on a medium heat.
»» Stir through the grated Apple .
»» Stir through the Spices and Sweetener of choice.
»» Cook until you have the desired consistency, if you want runnier porridge, add a
dash of water
»» Once you are happy, remove from the heat
»» If you are adding Protein Powder, wait for 30 seconds before stirring through.
I find if you add it in too soon the texture goes a little grainy.
»» Top with the Apple chunks & enjoy!

Calories: 528
Macros: C88/P35/F9

Based on using MyProtein

Vanilla Soy Isolate.
anita.pauperio@gmail.com 20 Jan 2021

15 1 Serving

PEANUT BUTTER
JELLY OATMEAL
60g Oats
2 tsp Chia Seeds
150ml Milk of choice
180ml Water
1 tsp Cinnamon
5g Powdered Peanut Butter (optional)
Pinch Salt
1 tbsp Peanut Butter (15g)
70g Berries
1 scoop Vanilla Protein Powder (optional)

METHOD
»» To make the Jam place the Berries in a pan with 1 tsp of the Chia Seeds
on a low heat.
»» Stir through consistently, the Berries will begin to break down and the
Chia Seeds will start to thicken. Once you are happy with the texture,
remove from the heat and set aside.
»» Cook the Oats with the other tsp of Chia Seeds in the Milk until thickened.
»» Add in the Water and cook through some more.
»» Stir through the Cinnamon, Powdered Peanut Butter and Salt.
»» Once you have the desired consistency, remove from the heat.
»» If you are adding Protein Powder, wait a minute before you stir this
through to avoid the texture going grainy.
»» Place in a bowl and top with the Peanut Butter & the pre-made ‘Jelly’
Jam. Add the rest of the Berries (20g) on top and enjoy!

Rough Calories: 453

Macros: C54.2/P34.4/F10.5

Based on using
Awesome Supplements
Vanilla Vegan Protein.
anita.pauperio@gmail.com 20 Jan 2021

16 1 Serving

SMOOTHIE BOWL
BANANA, PEANUT BUTTER & CHOC
1&½ Bananas (frozen)
3 Cauliflower Florets (frozen)
1 tsp Cacao Powder
1 tsp Chia Seeds
1 tsp Powdered Peanut Butter
1 tsp Maca Powder (optional)
150ml Milk of choice
1 scoop Choc Protein Powder (optional)

For the Topping:

I always top my
20g Oats smoothie bowls
1 Heaped tbsp Sugar-Free Syrup with granola. I love
the combination of
2 tsp Cinnamon textures.

METHOD

To make the Topping:

»» Turn oven to 170 degrees Celsius and line a small baking tray.
»» Combine the Oats with the Syrup & Cinnamon, place on the tray and pop in the
oven for 10 mins whilst you prepare & make your smoothie bowl.

To make the base:

»» Add all the ingredients (excluding the Protein Powder) to a blender, whiz up
until thick but smooth!
»» If you are adding Protein Powder, add to the mixture and blend again.
»» Pour into a bowl & top with your topping!
»» I love adding extra Banana, Cacao Nibs and Powdered Peanut Butter.

Calories: 436
Macros: C66.4/P32.2/F7

Based on using
Awsome Supplements
Choc Nut Vegan Protein.
anita.pauperio@gmail.com 20 Jan 2021

17 1 Serving

CARROT CAKE OATS

60g Oats
200ml Water or Milk of choice
½ Carrot
1 tbsp Agave Syrup (or similar)
½ tsp Chia Seeds
1 tsp Desiccated Coconut
Pinch Salt
1 tsp Mixed Spice
1 tsp Cinnamon
1 heaped Tbsp Yoghurt of choice
½ tsp Nutmeg (optional)
Handful Raisins (optional)
1 scoop Vanilla Protein Powder (optional)

METHOD
»» Grate the Carrot.
»» Place the Oats in a pan with the Water/Milk and cook on a medium heat.
»» Stir through the grated Carrot, Agave, Chia Seeds, Cinnamon, Salt, Coconut,
Mixed Spice & Nutmeg.
»» Once you have the desired consistency remove from the heat.
»» If you are adding Protein Powder leave for 30 seconds before stirring through.
»» Add in the Raisins (optional).
»» Place the Yoghurt on top (or mix through to make a creamy texture).
»» Finish by adding some toppings & enjoy!

OVERNIGHT IDEA:
»» This is also a great overnight oats recipe, simply swap 50ml of the milk for a
dollop of yoghurt, stir through and place in the fridge overnight.

Calories: 504
Macros: C64/P38.6/F10.8
Based on using
MyProtein Vanilla Soy Isolate.
anita.pauperio@gmail.com 20 Jan 2021

18

The following three recipes are for when you have that bit of extra time!
Who doesn’t love a stack of pancakes on a Sunday?

All Calories and Macros are based on using Unsweetened Almond Milk
and various Protein Powders. When substituting these for alternatives,
please be aware that the Calories/Macros may change.
anita.pauperio@gmail.com 20 Jan 2021

19 2 Servings

BERRY BANANA BAKED OATS

90g Oats
2 tbsp Chia Seeds
2 tsp Cinnamon
Pinch Salt
2 Bananas
140g Frozen Berries
200ml Milk of choice
Few sprays Oil

METHOD
»» Heat the oven to 180 degrees.
»» Line a baking dish (I tend to just use some oil spray for this one).
»» Combine the dry ingredients in a bowl.
»» Place the Banana, Berries & Milk in a blender and blend until smooth.
»» Place the wet mixture into the dry and stir until evenly combined.
»» Pour into the loaf tin & bake for 25 mins.
»» Once done, divide into 2, cover in toppings & serve!

Topping ideas: I love to top mine with

some extra banana slices or berries,
a handful of desiccated coconut and
some sugar free syrup.

Calories: 373
Macros: C60.5/P12.8/F9.5
anita.pauperio@gmail.com 20 Jan 2021

20 1 Serving

HOMEMADE
GRANOLA
60g Oats
2 tbsp Any Seeds (chia, flax, sunflower etc.)
30g Cornflakes
3 tbsp Sugar-Free Syrup (or Agave)
1 tbsp Desiccated Coconut
1 tbsp Cinnamon
6 sprays Oil Spray
1/2 scoop Protein Powder (Vanilla/Chocolate best)
200ml Milk of choice

METHOD
»» Heat oven to 180 degrees Celsius.
»» Combine all the dry ingredients (excluding the Protein Powder) into a bowl.
»» Stir through the Syrup.
»» Spray a baking tray lightly with Oil & spread with a brush.
»» Place the mixture onto the tray, spread out evenly and spray over with a little
more Oil.
»» Place in the oven for 15 mins.
»» Remove from the oven and break into pieces if you need to.
»» Place the granola in a bowl and combine the Protein Powder & Milk in a shaker
(or if you don’t have one use a whisk).
»» Pour over your granola & enjoy!

Calories: 579
Macros: C72.6/P24.8/F19.9

Based on using PhD

Smart Plant Protein.
anita.pauperio@gmail.com 20 Jan 2021

21 1 Serving

BANANA PANCAKES
40g Rice Flour
30g Oat Flour
1 tsp Coconut Sugar (or alternative)
Pinch Baking Powder
1 tsp Cinnamon
Pinch Salt
Drop Vanilla Essence/Extract
1 Medium Banana
80ml Milk of choice
15g Dark Chocolate Chunks
Plenty Sugar-Free Syrup

METHOD
»» Heat oven to 170 degrees Celsius.
»» Cut ½ of the banana and wrap in some foil, place in the oven to bake whilst you
are cooking the pancakes.
»» Combine the Rice Flour, Oat Flour, Cinnamon, Salt & Baking Powder in a bowl.
»» Mash the other ½ of the Banana and stir it in, along with the Milk.
»» Add in the Chocolate Chunks and stir through evenly.
»» Heat your frying pan on a medium to low heat & get cooking!
»» You can either have a few larger pancakes, which will be gooey inside or
alternatively if you want a high stack just make smaller ones.
»» Remove the Banana from the oven, open the foil, cut down the centre and place
it in the frying pan you were using for the pancakes.
»» Pour over some Syrup and fry for a couple of minutes on either side to
caramelise.
»» Once done, place on top of the pancakes, top with some more syrup and a
sprinkle of Cinnamon!

Calories: 496
Macros: C90.8/P11.1/F10.4

You can actually put rice or

oats in a blender to make
them into flours. For rice you
need to blend until it is
VERY fine!
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22

LUNCH
“Just remember,
simple is sustainable.”
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23

The following four meals can be cooked over the weekend in prep for
the week ahead. I like to spend Sunday’s organising lunch for work. It
saves me time during the week, ensures I am eating nutritious food
and I enjoy doing it!

2 different ways to organise these meals;

»» Split it into 5 containers and place them all in the fridge so you can
just grab one & go each morning.
»» Weigh the food, place in a large container & take out what you need
the night before/morning of (this saves fridge space).
anita.pauperio@gmail.com 20 Jan 2021

24 5 Servings

SRI LANKAN DAHL

For the Dahl:
162g Sweet Potato (uncooked weight)
1 tin Light Coconut Milk
250g Red Split Lentils (uncooked weight)
1 Medium Onion
½ tbsp Coconut Oil
2 cloves Garlic (finely chopped)
2 tsp Curry Powder
2 tsp Turmeric
1 tsp Chilli (finely chopped) Great for
batch
cooking!
For the rest:
200g Quinoa
Handful Spinach (optional)

METHOD
For the Dahl:
»» Boil a kettle, place Lentils in a bowl & cover with boiling Quinoa as it’s a great
water, leave to soak for 10 minutes. source of Protein!
»» Meanwhile, chop the Sweet Potato and place in another
bowl with boiling water to soak as well.
»» Soften the Onions in a large saucepan on a medium heat
with the Coconut Oil, Garlic and Spices.
»» Drain the Sweet Potato & add this into the pan along
with the Coconut Milk.
»» Rinse the Lentils & add them in too.
»» Top up with boiling water & leave to simmer until it is
cooked through and has thickened.
»» You can cook this low and slow for however long you
like! Roughly 25 mins minimum.
For the rest:
»» Cook Quinoa in boiling water as instructed on the
packet, drain & rinse.
»» You can leave Spinach raw, it will cook in the microwave
as you heat up your lunch throughout the week!

Calories: 297
Macros: C46.3/P7.6/F9
anita.pauperio@gmail.com 20 Jan 2021

25 5 Servings

PULLED JACKFRUIT & 2x 400g tins

For the Pulled Jackfruit:
Jackfruit in Water

QUINOA BOWL 3 tbsp BBQ Sauce

1 tin Chopped Tomatoes
1 tsp Garlic (chopped)
1 tsp Cumin
1 tsp Smoked Paprika
Pinch Salt & Pepper
Pinch Chilli Flakes (optional)
1 tbsp Oil
200ml Water

For the Roasted Chickpeas:

2x 400g tins Chickpeas
Few Sprays Oil
Pinch Paprika
Pinch Salt & Pepper

For the rest:

200g Quinoa (uncooked weight)
1 bag Kale
2 Courgette
METHOD 5 tbsp Hummus (optional)
»» Preheat the oven to 180 degrees Celsius.
»» Place the Spices, Salt, Pepper & Oil in a saucepan, mix together until it
looks like a paste.
»» Turn to a low heat then add in the Chopped Tomatoes & BBQ Sauce.
»» Drain and add the Jackfruit, cover with boiling water & leave to cook for Calories per serving: 420
around half an hour. Macros:C55/P20/F11.2
»» Whilst the Jackfruit is simmering, cook Quinoa as instructed on the
packet, drain and set aside.
»» Drain and rinse the Chickpeas and chop the Courgette. Place on a baking
tray, spray with some Oil and season with Paprika, Salt & Pepper, then
place them in the oven for roughly 10 mins.
»» Kale can be sprinkled with salt and baked for just 5 mins (it will go
crispy very quickly!)
»» Once you have finished cooking all the ingredients apart from the
Jackfruit, set them aside to cool.
»» Check on the Jackfruit after half an hour and begin to pull it apart with
a fork, continue to cook for another half an hour (return to it a few more
times to pull it apart more and more).
»» After an hour, if the Jackfruit hasn’t fully pulled apart, leave it for longer.
Low, slow cooking is best!
»» Once you are happy with the consistency you can remove this from the
heat and leave to cool.
»» Seperate into 5 containers.
anita.pauperio@gmail.com 20 Jan 2021

26 5 Servings

CASSEROLE VEG DISH

2 bags Casserole Mixed Vegetables
(you can buy these in most
supermarkets, They make life
super easy for you with this dish!)

2 tins Chopped Tomatoes

1 cube Vegetable Stock

Pinch Salt & Pepper

1 pack Sausages
(I personally love the plant-based
ones from Aldi UK)

METHOD
»» Cook Sausages as instructed on the packet, leave to cool & chop
into chunks.
»» Place Vegetables in a large saucepan.
Calories: 218
»» Boil water & pour 600ml into a jug with the Stock Cube, once Macros: C38.3/P6.2/F2.8
dissolved, pour this over the Vegetables.
»» Add the Chopped Tomatoes, Salt & Pepper, turn to a medium heat
and leave to simmer for 20 mins until the Vegetables are soft/tender.
»» Once cooked, remove from the heat and add in the chopped
Sausages, stir through & place in a container ready for each day of
the week!
»» I also love adding some chopped Coriander to this dish if you have
any available.

EXTRA PROTEIN IDEA: Great for

You could add some Beans to batch
cooking!
this casserole!
anita.pauperio@gmail.com 20 Jan 2021

27 5 Servings

Calories: 316
STUFFED SWEET POTATOES
Macros: C69.1/P8.6/F1.5 5 Sweet Potatoes
1 Courgette
2 Peppers
150g Red Split Lentils (uncooked)
100g Carrot
Small Bag Spinach
2 tbsp Agave Syrup (or similar)
2 tsp Paprika
1 tin Chopped Tomatoes
Pinch Salt & Pepper
5 tbsp Yoghurt of choice
1 bunch Fresh Parsley (optional)
Few Sprays Oil

METHOD
»» Preheat the oven to 200 degrees Celsius.
»» Stab each of the Sweet Potatoes with a fork a few times.
»» Rub each of them with a little Oil spray & a pinch of Salt.
»» Wrap each of them in some foil & place in the oven for roughly 50 mins
or until soft/tender inside.
Each day heat 1 sweet
»» Once cooked and cooled, wrap in fresh foil and place in a large airtight
potato, 1 portion of the
container in the fridge.
filling and then top with
»» Meanwhile, to make the filling, chop up the Peppers, Courgette &
2 tbsp of Yoghurt &
Carrots, place in a saucepan with the Chopped Tomatoes and turn to a Parsley.
medium heat.
»» Add the Paprika, Agave & some Salt and Pepper to taste.
»» Boil the kettle and pour some into a jug with the Stock Cube, once
dissolved pour in to cover the vegetables, keep stirring every now and
again whilst cooking for roughly 20 mins.
»» Add extra water if needed until the vegetables are soft and cooked
through.
»» Cover the lentils with boiling water in a seperate large bowl, leave to
soak for 10 minutes.
»» Drain and add the lentils to the vegetables, cook for a further 10 minutes.
»» Remove from the heat and add in the Spinach (this should wilt in the
heat).
»» That’s your filling complete! Place in a large container to be portioned
each morning or divide into five containers.
anita.pauperio@gmail.com 20 Jan 2021

28

The following four recipes can all be prepped and packed in the
evening and placed in the fridge overnight.
Ready to grab & go the next day!

These are all based on single servings, but you could always double
or triple the quantities if you wanted to prep for more than just the
next day!
anita.pauperio@gmail.com 20 Jan 2021

29 1 Serving

EASY PASTA SALAD

For the Base:
75g Pasta (uncooked weight)
6 Cherry Tomatoes
¼ Avocado
¼ Red Onion
Handful Spinach
Sprinkle Fresh Parsley (optional)

For the Dressing:

½ tbsp Rice Wine Vinegar
½ tbsp Extra Virgin Olive Oil
½ tsp Balsamic Vinegar
½ clove Garlic (finely chopped)
Dash Lemon Juice
Dash Water
Pinch Salt & Pepper

METHOD
»» Cook the Pasta in boiling water on the hob for roughly 10 minutes,
drain & leave to cool.
»» Chop up the salad and stir through. Calories: 433
»» Make the dressing by mixing all the ingredients together and then Macros: C70/P12/F13
pour over.
»» Sprinkle with Parsley.
»» Place in the fridge, ready to grab in the morning!

If you want to prep for these

lunches you can multiply the
ingredients by 5. Cook the
pasta, chop the salad & make
the dressing on a Sunday.
Then all you need to do is put
it all together.
anita.pauperio@gmail.com 20 Jan 2021

30 1 Serving

FALAFEL BOWL
3 Falafels
¼ tin Chickpeas
1 tbsp Hummus
½ Pepper (sliced)
Bag Spinach
Handful Cherry Tomatoes (chopped)
½ Carrots (chopped)
Pinch Salt & Pepper
Pinch Paprika
Pinch Cumin

METHOD
»» Heat Oven to 180 degrees Celsius.
»» Drain the Chickpeas & place them in a roasting tin, spray with Oil and
season with Paprika, Cumin, Salt & Pepper. Move around until evenly
covered with the seasoning.
»» Place in the oven for 10 mins.
»» Once done set aside to cool.
»» Throw everything together in a bowl and place in the fridge overnight!
»» To prep this for an entire week, multiply the quantities by 5, roast the Calories: 280
chickpeas and chop the salad on a Sunday and refrigerate. Then all Macros: C40/P11.2/F9.2
(Based on Gosh! Foods
you will need to do is put the bowl toegther the night before. Beetroot Falafels)

(you can make your own pot of

You can make your own hummus
hummus really easily using the or buy it in any supermarket,
recipe on my feed, or buy it in there is often a reduced-fat
version available.
any supermarket, there is often
a reduced fat version available)
anita.pauperio@gmail.com 20 Jan 2021

31 1 Serving

HOISIN TOFU GOODNESS WRAP

1 Wholemeal Wrap
¼ block Tofu (70g)
Drizzle Hoisin Sauce
1 tsp Light Soy Sauce
½ Spring Onion
¼ Cucumber
½ Carrot (grated)
Handful Iceberg Lettuce
Dash Lemon Juice
Pinch Salt & Pepper
Few Sprays Oil

METHOD
»» Drain water from Tofu if required (to drain: wrap in a clean tea towel
& press down gently with a heavy chopping board for a minute).
»» Chop into small cubes.
»» Place in a bowl with Hoisin Sauce, Soy Sauce and Salt & Pepper, stir Calories: 397
Macros: C47/P20/F14
through until evenly covered.
»» Spray Oil on a non-stick pan and place on a medium to low heat.
»» Once heated, place the tofu in the pan, fry until all sides of the tofu
are golden and crispy.
»» Set aside.
»» Chop the salad, toss with Lemon Juice and place in a container with
the tofu, refrigerate overnight.
»» In the morning, place the filling in the wrap, drizzle some more
hoisin, fold and go!.

Tip: Put the filling into the

wrap in the morning, the wrap
can go soggy in the fridge
overnight!
anita.pauperio@gmail.com 20 Jan 2021

32 1 Serving

MEDITERRANEAN STUFFED PITTA

1 Wholemeal Pitta Bread
¼ Courgette
¼ Yellow Pepper
¼ Red Pepper
Handful Spinach
Small handful Pitted Olives
¼ tin Chickpeas
1 Heaped tbsp Hummus
Few Sprays Oil
Pinch Salt, Pepper & Chilli Flakes
(optional)

METHOD
Night before:
»» Preheat oven to 180 degrees Celsius.
»» Roast the Chickpeas & Courgette in the oven for 10 mins with some
Oil spray, Salt, Pepper & Chilli Flakes.
»» Chop up the Yellow & Red Peppers and the Olives. Calories: 261
Macros: C38/P10/F6.5
»» Place everything together in the fridge inside a container overnight.
In the morning:
»» Toast 1 Pitta Bread until it puffs up, open up with a knife and leave to
cool for a couple of minutes.
»» Spread the inside with Hummus.
»» Stuff with the Spinach, Roasted Chickpeas, Courgette, Pepper &
Olives and dream of sitting by the Mediterranean sea!

(you can make the hummus

using the recipe on my feed, or
buy a reduced fat - version in
You can make your own hummus the supermarket)
or buy it in any supermarket, (You can prep on a Sunday
there is often a reduced-fat evening by roasting the chick-
version available
peas and courgetti in advance if
you prefer!)
anita.pauperio@gmail.com 20 Jan 2021

33

The following two recipes are for when you can enjoy the luxury
of a hob and a pan for your lunch that day!

They are both super quick and easy but just feel that extra bit
fancy, you know?
anita.pauperio@gmail.com 20 Jan 2021

34 1 Serving

Vegan alternative:
Blend together
AVOCADO SMASH
PROTEIN SANDWICH
70g Silken Tofu &
a pinch of Salt

2 slices Bread
½ Avocado
Handful Edamame Beans
Handful Kale
¼ Red Pepper
Handful Cherry Tomatoes
½ Beetroot
Dash Lemon Juice
Pinch Salt & Pepper
Pinch Chilli Flakes
1 Egg White/Vegan alternative
Dash Milk of choice

METHOD
Egg White:
»» Chop up your Salad (apart from the Kale) and set aside.
Calories: 360
»» Pop the slices of Bread in a toast for a few mins. Macros: C35/P8.2/F18
»» Whisk the Egg White/Vegan alternative with a dash of Milk in a shallow
dish (one that the Bread can sit flat in!)
»» Heat a frying pan on a medium to low heat.
»» Once the Bread has toasted, place each slice in the mixture & cover on
both sides, place straight into the frying pan to cook
(just like French toast!)
»» Once you are happy with the Bread, set aside to cool. Vegan alternative:
»» Pop the Kale in the pan to wilt (you are more than welcome to add Oil Calories: 375
Macros: C35.7/P7.7/F19.4
to this but be mindful that you have plenty of healthy fat in the Avocado
already), once wilted, set aside to cool.
»» Smash the Avocado in a bowl with the Lemon Juice, Salt, Pepper &
Chilli Flakes.
»» If your Edamame beans are frozen, place them in some boiling water for
a couple of minutes before draining.
»» Place Edamame beans into the Avocado smash and stir through.
»» Put all the ingredients for your sandwich together & enjoy!
anita.pauperio@gmail.com 20 Jan 2021

35 1 Serving

TOFU SCRAMBLE WITH

AVOCADO TOAST
Handful Spinach
¼ pack Tofu (70g)
¼ tin Chickpeas
1 tsp Olive Oil
1 tsp Light Soy Sauce
½ tsp Turmeric
Pinch Salt
Pinch Pepper
1 tsp Paprika
1 Clove Garlic (finely chopped)
60g Sliced Bread (toasted)
¼ Avocado

METHOD
»» Drain the water from the Tofu if required. You want most of the water out
for scrambled Tofu.
»» Place the Olive Oil in a pan with the Garlic and turn to a medium heat.
»» If you are using frozen Spinach, it is best to put this in the pan first to
If you would prefer to
defrost now.
use Frozen Spinach,
»» Add the Chickpeas and stir through. defrost this in the pan
»» Add in the Tofu and mash with a fork. first.
»» Sprinkle over the Salt, Pepper, Paprika & Turmeric and stir through.
»» Add in a splash of water and the Soy sauce and mix thoroughly.
»» Continue to cook for roughly 5 minutes until all the Tofu has broken
down.
»» Meanwhile pop the Bread in the toaster and slice your Avocado.
»» Once the bread is done, plate up with the Tofu scramble on top.
»» You can either mash the Avocado or simply slice it on top.
»» I love sprinkling over a few Chilli Flakes to add an extra kick!

Calories: 460
Macros: C35/P20/F25
anita.pauperio@gmail.com 20 Jan 2021

36

“Yes, you can have your cake

and eat it!”
anita.pauperio@gmail.com 20 Jan 2021

37

I want you to know that you can enjoy yummy snacks as part of a
healthy lifestyle. By not restricting yourself and enjoying your food,
you are more likely to sustain a healthy way of eating. Be mindful
and try to replace refined sugars with other delicious ingredients
such as Banana, Dates and Agave where possible.

I often use these recipes for pre-workout snacks.

Alternatively, they make the perfect after post-lunch dessert.
anita.pauperio@gmail.com 20 Jan 2021

38 9 Servings

RASPBERRY CACAO PROTEIN

BROWNIES

2 scoops Chocolate Protein Powder

3 Large Bananas
½ Cup Smooth Peanut Butter
¼ Cup Cacao Powder
70g Fresh Raspberries

METHOD
»» Turn oven on to 170 degrees and line a round baking tin.
»» Mash the Bananas in a bowl and then add all the other ingredients
(apart from the Raspberries).
»» Stir until well combined, then stir through most of the Raspberries.
»» Pour into a square lined baking tin.
»» Scatter the remaining Raspberries and press down gently into the
mixture with the back of a spoon.
»» Bake for 20 mins.
»» Remove, leave to cool & then cut into 9 squares!

Calories per brownie: 160

Macros: C13/P9.5/F8

It’s best not to use isolate

powders in baking. These
brownies are also great without
Raspberries in!
anita.pauperio@gmail.com 20 Jan 2021

39 8 Servings

RICE CAKE SLICES

Base:
8 Crushed Rice OR Corn Cakes
4 tbsp Coconut Oil (melted)
¼ cup Agave Syrup (or similar)

Topping:
10g Powdered Peanut Butter
5g Chia Seeds

METHOD
»» Heat the oven to 180 degrees and line a small square baking tin.
»» Combine the base ingredients in a large mixing bowl until even.
»» Place in the fridge for 10 mins to set slightly.
»» Remove from the fridge and transfer to the baking tray, press down.
»» Place in the oven for 10 mins.
»» Meanwhile, combine the Powdered Peanut Butter with a few drops of These are a weekend treat,
to be consumed in 2 days.
Water until runny.
»» Once the base has cooked, remove from the oven and leave to cool
for an hour (or I sometimes cheat and pop it in the fridge!)
»» Once cooled, drizzle with the Powdered Peanut Butter and sprinkle
over the Chia Seeds, cut into 8 and enjoy!
»» Keep these in an airtight container.

Calories: 116
Macros: C12.4/P1.2/F6.9
anita.pauperio@gmail.com 20 Jan 2021

40 12 Servings

NUT BUTTER COOKIES

125g Smooth Peanut Butter
2 tbsp Vegetable Spread (or similar)
4 tbsp Agave (or swap for Sugar-Free Syrup)
1 tsp Vanilla extract (or FlavDrops)
1 Egg/Chia Egg
135g Ground Almonds
40g Coconut Sugar
½ tsp Baking Powder

METHOD
»» Heat oven to 170 degrees Celsius.
»» If using a Chia Egg, start by making this first (see below for method).
Calories per cookie: 174
»» Line a large baking tray with baking paper. Macros: C11/P5.8/F12.1
»» Melt the Vegatable Spread and leave to cool for a couple of minutes.
»» Combine the Peanut Butter, Vegetable Spread, Agave and Vanilla in a
large bowl.
»» Add in the Egg/Chia Egg and stir until fully combined.
»» Then add in the rest of the ingredients, stir and place in the fridge for
10/15 minutes.
»» Remove from the fridge, divide mixture into 12 balls and place each
one on your baking tray, gently pressing down into cookie shapes.
»» Press each cookie with the back of a fork, bake in the oven for
roughly 15 minutes or until golden brown.
»» Remove from the oven and transfer to a cool plate or tray, leave to
cool, the cookies will carry on baking slightly, once cooled you can
enjoy! Keep them in an airtight container.

To make a Chia Egg:

Combine 1 tbsp Chia Seeds with
3 tbsp Water, stir and leave for 5
minutes until a gel has formed.
anita.pauperio@gmail.com 20 Jan 2021

41 10 Servings

STRAWBERRY CHICKPEA
BLONDIES

400g Chickpeas (drained weight)

50g White Spelt Flour (or alternative flour)
6 tbsp Smooth Nut Butter
6 tbsp Agave Syrup (or similar)
Handful Strawberries
2 tsp Baking Powder
Dash Lemon Juice

METHOD
»» Turn the oven on to 190 degrees and line a square baking tin with
baking paper.
»» Place the Chickpeas in a blender along with all of the rest of the
ingredients, apart from the Strawberries.
»» Blend until thick and smooth.
»» Roughly chop up the Strawberries.
»» Combine most of Strawberries into the mixture with a spoon, leaving
a few to press into the top.
»» Pour the mixture into the baking tray and top with the last of the
Strawberries, gently press down.
»» Bake for 20/25 minutes or until a knife comes out clean.
»» Leave to cool, cut into 10 & enjoy!

Calories per blondie: 163

C21.7/P6.2/F5.6
anita.pauperio@gmail.com 20 Jan 2021

42 16 Servings

COOKIE DOUGH BITES

2 scoops Vanilla Protein Powder
½ cup Oats (ground in a blender)
60g Nut Butter (Cashew Butter is amazing)
30g Agave (or similar)
½ tsp Vanilla Extract
Sprinkle Cinnamon
70ml Milk of choice
30g Dark Chocolate Chips

METHOD
»» Combine all dry ingredients in a large mixing bowl.
»» Add wet ingredients and form a dough.
»» Divide and roll into 16 balls.
»» Store in an airtight container in the fridge.

Calories per bite: 65

Macros:C5.4/P4.5/F2.7

The texture of these are like

cookie dough, not your regular
protein ball!

Best left overnight in the fridge

to set before tucking in.
anita.pauperio@gmail.com 20 Jan 2021

43 16 Servings

COCONUT ENERGY BALLS

100g Oats
24g Nut Butter (Cashew/Almond/Peanut)
6 Dates (pitted)
40g Agave (or similar)
2 tbsp Chia Seeds
10g Cacao Nibs
5g Flax Seeds
5g Desiccated Coconut
1 tsp Vanilla Extract (or FlavDrops)

METHOD You can add a scoop of Protein Powder

to the mix if you want to up the Protein
»» Boil kettle. intake, if so, you will need to increase
»» Place the Dates in a small bowl and cover with boiling water, leave to the Agave/Nut Butter quantities.
soak for 5 minutes.
»» Once soaked, place in a blender, take 3 tbsp of the water used and
place this in the blender too.
»» Now place the Date mixture into a larger bowl with the Oats, Chia
Seeds, Cacao Nibs, Flax Seeds, Agave, Vanilla Extract and Nut Butter.
»» Stir everything together until fully combined.
»» Roll into 11 balls and coat/roll each in the Desiccated Coconut.
»» Keep in an airtight container in the fridge, for consumption
throughout the week!

Alternative coating idea:

Roll in melted Dark Chocolate
and let set in the fridge.
Calories per ball: 84
Macros: C11.4/P2.5/F3.3
anita.pauperio@gmail.com 20 Jan 2021

44 1 Serving

CLASSIC BERRY SMOOTHIE

Calories: 137
Macros: C15.1/P3.8/F5.5

Place in the fridge

overnight, shake up
& enjoy served cold!

»» Whiz together in a blender:

- 70g Frozen Berries OR Fresh Berries + Ice

- 1 tbsp Chia Seeds
- 200ml Unsweetened Coconut Milk
- 1 tsp Agave (or similar)

1 Serving

Calories: 163
Macros: C28/P8/F4

Place in the fridge

overnight, shake up
& enjoy served cold!

PICK ME UP
»» Whiz together in a blender:

- 1 Banana
- 1 Shot Coffee/Espresso
- 200ml Unsweetened Almond Milk
- 1 tsp Agave (or similar)
anita.pauperio@gmail.com 20 Jan 2021

45

“Everything you see,

I owe to spaghetti”
anita.pauperio@gmail.com 20 Jan 2021

46

The following five recipes are perfect for mid-week meals, they don’t
require too much cooking time and are easy to prep.

I personally love to cook something different every evening of the

week. However, if you would prefer not to cook every night, there are
meals in this section that can easily be batch cooked and refrigerated
or frozen. Look out for the stars!
anita.pauperio@gmail.com 20 Jan 2021

47 1 Serving

KALE & AUBERGINE PESTO PIZZA

1 Wholemeal Tortilla Wrap
2 tbsp Sundried Tomato Paste
Handful Fresh Kale
¼ Aubergine
Handful Cherry Tomatoes
3 tsp Plain Yoghurt of choice
6 tsp Pesto
Pinch Salt & Pepper
Pinch Chilli Flakes

METHOD
»» Preheat oven to 180 degrees.
»» Slice Aubergine, brush with a little Oil, season with Salt & Pepper and
place in a griddle pan or under the grill for a few minutes to cook. Calories: 429
»» Chop up the Cherry Tomatoes into small chunks. Macros: C38.7/P10.2/F24.4
»» Meanwhile place Tortilla in a large frying pan and fry either side for
30 seconds, until it goes slightly hard (this will stop your pizza being
too soft in the middle once ready).
»» Once the Aubergine slices and Tortilla are ready, spread the sundried
tomato paste over the Tortilla.
»» Place the Aubergine slices and Cherry Tomatoes on top, scatter the
Kale and sprinkle with a pinch of Salt and Pepper.
»» Scatter the Pesto in teaspoon-sized dollops.
»» Pop in the oven for 5 minutes, until the Kale has wilted.
»» Remove from the oven and scatter the Yoghurt over to add
creaminess and sprinkle with Chilli Flakes for a bit of a kick!
anita.pauperio@gmail.com 20 Jan 2021

48 1 Serving

BUDDHA BOWL
200g Sweet Potato (uncooked weight)
½ Courgette
½ Pepper (yellow or red)
140g Chicken/Chicken Style pieces
¼ tin Black Beans
¼ Avocado
Handful Spinach (optional)
Dash Lemon Juice
2 tbsp Yoghurt of Choice
Pinch Paprika
Pinch Chilli
Pinch Salt & Pepper
Few Sprays Oil

METHOD
»» Preheat oven to 180 degrees Celsius.
»» Chop Sweet Potato into chunks (I personally like to leave the skin on!)
»» Spray with some Oil and season with Paprika, Salt & Pepper.
»» Place on a baking tray in the oven for 30/40 mins, until soft inside.
Calories: 498
»» Meanwhile, chop the Courgette & Pepper, season to taste and place
Macros: C63.8/P32.2/F12
on a seperate tray to one side.
»» Place in the oven (during the last 15 minutes of the Sweet Potato
being cooked.)
»» Cook Chicken as instructed on packet and coat with seasoning.
»» Add them to a pan with the Black Beans and stir through for a couple
of minutes on a medium heat, (I like to add a dash of water to steam
the beans slightly.)
»» Slice or mash the Avocado with some Lemon Juice, Chilli and Salt.
»» Once everything is done, arrange in a large shallow bowl, add the
yoghurt & enjoy!
»» I also sometimes like to add a squeeze of Siracha sauce!

Calories based on
Quorn Vegan
Chicken Pieces
anita.pauperio@gmail.com 20 Jan 2021

49 2 Servings

TERIYAKI STIR FRY

200g Tempeh/Chicken
½ Broccoli
1 Pepper (or 2 halves of red/yellow)
Handful Mushrooms
½ Red Onion
1 tbsp Teriyaki Sauce
1 tsp Siracha (optional)
3 tbsp Light Soy Sauce
1 tsp Agave
2 cloves Garlic
1 tbsp Lemon Juice
Few Sprays Oil
100g Quinoa (uncooked weight)

METHOD
»» Place the Quinoa in a saucepan and add Boiling Water as instructed
on the packet, leave to boil.
»» Combine 1 tbsp of the Soy Sauce with the Teriyaki, Siracha and
Agave. Chop the Tempeh/Chicken into slithers and marinade with the
You can swap Quinoa for
sauce in a bowl. Rice, however, the Protein
»» Spray a large pan/wok with Oil, chop the Garlic & Red Onion and content won’t be as high.
place in the pan on a medium heat until the onions have browned.
»» Once the water has almost disappeared from the Quinoa, remove
from heat, place a lid on top and leave to steam.
»» Chop the Broccoli and Peppers, add to the pan, stir through the
Lemon Juice and the 2 other tbsp of Soy Sauce, season to taste.
»» Turn up the heat slightly and add a dash of water to the pan to steam
the veggies.
»» In a separate smaller pan spray some Oil and add the Tempeh/
Chicken, cook until golden and crispy.
»» Once everything is cooked, remove from the heat, combine the
Quinoa with the Vegetables and serve up with the Tempeh/Chicken
on top!

Calories based on Tempeh,

Calories: 475
if using Chicken the
Macros: C56.1/P28.8/F16.9
Calories/Macros will change.
anita.pauperio@gmail.com 20 Jan 2021

50 1 Serving

SWEET POTATO LOADED FRIES

160g Sweet Potato (uncooked weight)
Handful Cherry Tomatoes
¼ Red Onion
Handful Chopped Chilli (optional)
½ Yellow Pepper
½ Red Pepper
½ Avocado (mashed)
1 tbsp Plain Yoghurt of choice
¼ tin Mixed Beans (or Black beans)
Sprinkle Herbs
Dash Lemon Juice
Pinch Salt & Pepper
Pinch Paprika
Pinch Chilli Flakes
Few Sprays Oil

METHOD
»» Preheat oven to 180 degrees Celsius. Feel free to add some
»» Chop the Sweet Potato into chips, place them in a container, spray Mince/Soy Mince and Cheese
with Oil and season with Paprika, close the container and shake until to this recipe!
evenly seasoned, remove and place on a lined baking tray.
»» Place in the oven for 35 mins.
»» Chop up the Peppers, spray sparingly with Oil and place in the oven
once the Sweet Potatoes have 10 mins left.
»» Make a salsa by chopping the Tomato and Onion into small chunks,
and tossing with some fresh Herbs, Lemon juice & Chilli.
»» Make guacamole by smashing the Avocado in a small bowl and
adding a dash of Lemon juice, a dollop of Yoghurt and some Chilli
flakes, Salt & Pepper.
»» Drain the Beans and place in a frying pan for a few minutes with
Paprika, Salt & Pepper
»» Once the Sweet Potato chips and Peppers are out of the oven, place in
a large shallow bowl and top with the Beans, Salsa and Guacamole.
»» Enjoy!

Calories: 502
Macros: C81/P16/F15
anita.pauperio@gmail.com 20 Jan 2021

51 2 Servings

SUMMER MANGO NOODLE SALAD

100g Rice Noodles (uncooked weight)
Handful Spinach
Handful Cherry Tomatoes
½ Avocado
½ Mango
½ Cucumber
280g Tofu (can be swapped for Chicken)
1 tsp Sesame Oil
1 tsp Soy Sauce
1 tsp Ginger
Dash Lemon Juice
Pinch Salt & Pepper
Pinch Coriander
Handful Peanuts (optional)

METHOD
»» Boil a kettle of water and then drain the Tofu if necessary.
»» Chop it into small chunks and place in a pan with Sesame Oil, Soy
Sauce, Ginger, Salt & Pepper.
»» Place on a medium to high heat and fry until crispy.
»» Place the Noodles in a bowl and cover with the boiling water for
around 10 minutes (or as instructed on the packet.
»» Chop the Mango, Avocado, Cucumber, Tomato and Spinach.
»» Drain the noodles, place back in the bowl and add the Salad.
»» Cut up slightly with a knife and fork and mix everything together with
a good Dash of Lemon Juice.
»» Place the crispy Tofu on top.
»» Crush and sprinkle some Peanuts to finish!

Calories:641
Alternative Protein Sources will Macros: C59.1 P22.5 F16.3
differ in Calories/Macros.
anita.pauperio@gmail.com 20 Jan 2021

52

The following five recipes are great for when you have extra time
in the kitchen, from Friday night Tacos, to a hearty Sunday curry,
I’ve got you covered! My absolute favourite has to be the Crispy
Cauliflower wings, they are so addictive you will be rustling them
up weekly before you know it - I certainly do!
anita.pauperio@gmail.com 20 Jan 2021

53 4 Servings

LENTIL BOLOGNESE
1 cup Red Split Lentils
2 Carrots
2 Small Onions
1 stick Celery (optional)
3 Cloves Garlic
1 tin Chopped Tomatoes
2 tbsp Sundried Tomato Paste
1 tbsp Oil
Pinch Salt & Pepper
Pinch Rosemary, Sage, Thyme (optional)
240g Pasta of choice
(60g uncooked weight per serving)

METHOD
»» Boil kettle. Great for
batch
»» Place the Lentils in a large bowl and cover with boiling water for 10 cooking!
minutes, re-boil kettle.
»» Chop up Carrots, Onion, Celery and Garlic and place in a large
saucepan along with the Oil.
»» Place on a medium to low heat.
»» Once the Lentils have soaked you can add these to the vegetables,
along with the Chopped Tomatoes, Sundried Tomato paste and 1 cup
of boiling water.
»» Season with Herbs, Salt & Pepper.
»» Leave to simmer for roughly 30mins, top with extra boiling water Calories per serving: 383
where needed (the lentils will thicken as they cook). Macros: C67.7/P12.8/F6.5
»» Cook Spaghetti as instructed on the packet (usually around 10
minutes in boiling water) and serve when the Lentil Bolognese is
done!
»» You can also cook over a whole day if you have a slow cooker.

Protein-packed Swap:
Swap regular pasta for a
protein-packed one such as
Soya Bean, Edamame or
Chickpea! You can find some
fantastic ones in Aldi!
anita.pauperio@gmail.com 20 Jan 2021

54 2 Servings

IT’S TACO TIME!

8 Hard Taco Shells
230g Mince/Meat-free Mince
2 Tomatoes
1 Red Onion
2 cloves Garlic
30g Cheese (I love the brand Violife!)
Handful Lettuce
1 Avocado
Dash Lemon Juice
Plenty Paprika & Cumin OR Taco Seasoning
1 tbsp Coriander
Pinch Chilli
Pinch Salt & Pepper
Few Sprays Oil

METHOD Calories:537
Macros: C55.3/P21.7/F24.4
»» Spray a large griddle pan with some oil and place on a medium heat.
»» Chop and griddle the Garlic, Red Onion & Tomato.
»» Mash the Avocado in a bowl (you can add Lemon Juice, Chilli Flakes
and Salt & Pepper to taste), shred the Lettuce and grate the Cheese.
»» Remove the pan from the heat and place contents in a blender with
Chilli, Paprika, Cumin, Coriander, Salt & Pepper (or Taco Seasoning).
»» Add the Mince to the pan and cook for a few minutes before adding
the sauce back in.
»» Stir through and leave to cook for another 3 minutes.
»» Check on the Mince, once cooked, remove from the heat.
»» Place everything out on the table, along with the Shells, stuff your
tacos and enjoy!

Calories based on Tesco

Meat-Free Mince &
Violife Cheese.
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55 2 Servings

CRISPY CAULIFLOWER WINGS +

AUBERGINE
½ Cauliflower
Layer 1:
1/3 cup Gram Flour

Cauliflower Wings
1/3 cup Milk of choice
1 tbsp Garlic Powder
2 tsp Paprika
Layer 2:
1 tbsp BBQ sauce
1 tbsp Sesame Oil
2 tsp Siracha (optional)
Pinch Salt & Pepper

1 Aubergine

Aubergine
1 tbsp Light Soy Sauce
1 tsp Agave (or similar)
1 tsp Sesame Oil
Pinch Salt & Pepper

1 Yellow Pepper
Pack Baby Sweetcorn
Handful Cherry Tomatoes
Calories: 453 ½ tin Black Beans

The Rest
Macros:C50.7 P30.6 F16.5 Handful Edamame (frozen)
2 Spring Onions
2 tbsp Yoghurt of choice
1 tsp Light Soy Sauce
Pinch Garlic Powder, Salt, Pepper
METHOD Pinch Chilli Flakes (optional)

»» Turn oven to 180 degrees Celsius.

»» Chop up the Cauliflower into florets, the Aubergine and Yellow Pepper.
»» Mix together the Aubergine coating ingredients in a bowl and dip each
piece in, before placing on a tray alongside the Pepper, set aside.
»» Combine the first layer ingredients for the Cauliflower Wings and coat
Gram flour is another word for
the florets, place on another tray and place in the oven for 20 mins,
Chickpea flour, it’s a brilliant,
after 20 minutes flip them over and return to the oven for another 20 nutritious flour and is great for
minutes. people with gluten intolerance!
»» Mix the second layer ingredients in a separate bowl and set aside.
»» Chop the Spring Onion and Tomatoes, drain the Black Beans.
»» Once the Cauliflower is nearly done on both sides, you can place your
Aubergine & Peppers in the oven.
»» Remove Cauliflower from the oven and coat with the second layer,
return for a further 10 minutes.
»» Place your Baby Sweetcorn in a wok with a little Oil, start to stir fry on
a medium to high heat, add in the Tomatoes & Black Beans, 1 tsp Soy
Sauce, Garlic Powder, Paprika, Chilli Flakes, Salt & Pepper.
»» Boil a kettle of water and pour over your Edamame Beans to defrost,
after a few minutes, drain and throw them in the wok too.
»» Everything should come together at roughly the same time. Fill your
bowl with all the different yummy foods + a dollop of Yoghurt!
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56 4 Servings

BUTTERNUT CURRY
1 Butternut Squash
½ Cauliflower
1 Small Onion
½ tin Chickpeas (drained & rinsed)
Handful Spinach
1 tin Reduced-Fat/Light Coconut Milk
1 tsp Oil
1 tbsp Apple Cider Vinegar
2 cloves Garlic
1 tsp Ginger
1 tsp Curry Powder (or 2 if you can handle it!)
2 tsp Cumin
1 tsp Paprika
1 tsp Salt
Pinch Pepper
280g Rice (uncooked weight)

METHOD
»» Boil a kettle of water.
»» Chop the Butternut Squash into small squares along with the
Cauliflower, set aside. Calories: 440
»» Chop Garlic & Onion and place them in a pan with the Oil on a Macros: C75.3/P11/F10
medium heat.
»» Once the Onion has softened, add all the Spices, Salt & Pepper and
lower the heat. (This should begin to form a sort of paste.)
»» Now add in the Butternut, Cauliflower, Chickpeas, Coconut Milk,
Ginger & Apple Cider Vinegar.
»» Top with boiling water and leave to simmer for 30 mins.
»» After 10 mins, place Rice in a saucepan and cover with 2 & ¼ cup Great for
Boiling Water, boil until the water has almost gone, remove from the batch
cooking!
heat and place a lid on the top to steam for a further 10 minutes.
»» Once everything has cooked, stir the Spinach through the curry to wilt
and serve!

Protein-packed Extra:
You can always add some lentils
to this dish for extra protein!
Also a great recipe for freezing!
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57 4 Servings

SWEET POTATO PESTO GNOCCHI

For the Gnocchi:
2 Sweet Potatoes (400g)
250g Plain Flour
1 tsp Garlic Powder
2 tsp Salt
Pinch Pepper

For the rest:

1 pack Asparagus
1 pack Tender Stem Broccoli
8 Cherry Tomatoes
50g Pesto
100g Yoghurt of choice

Calories: 398
METHOD Macros: C69.9/P13.7/F6.1

»» Preheat oven to 200 degrees Celsius.

»» Stab the Sweet Potatoes with a fork a few times, wrap in foil and place
in the oven for 1 hour.
»» Once cooked, remove foil and leave to cool until you can remove the
skins.
»» Place in a bowl and add in the Garlic Powder, Salt & Pepper.
Okay, this one is definitely
»» Add in the flour a bit at a time, combine with your hands until you
fancy + a little bit fussy…
eventually get a thick dough. but it’s so worth it!
»» It should be elastic, if it is too sticky, you may need to add more flour!
»» Flour a large surface and roll the dough out slightly to make a sausage
shape, cut this into eight equal pieces and then roll those out into long
thin sausage shapes.
»» Cut each into 10-12 pieces, then shape each piece by pressing down
into a fork with your thumb and rolling your thumb off the fork.
It might help to watch a YouTube clip!
»» Set aside and boil a kettle of water in preparation.
»» Chop your Asparagus, Tender Stem Broccoli and Cherry Tomatoes.
»» Place in a pan on a medium to high heat with a few sprays of Oil.
»» Sprinkle with a pinch of Salt & Pepper and throw in a dash of water
»» Once cooked through, turn off the heat.
»» Pour the boiling water you prepared earlier into a large saucepan on a
high heat, drop in the Gnocchi and cook for roughly 2 minutes, or until
they float to the top.
»» Once floating, count to 30 seconds and remove immediately from the
heat, drain and place in the pan with the vegetables.
»» Stir through the Pesto and Yoghurt and serve!
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58

DESSERT
“The second stomach:
soley for dessert”
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59 1 Serving

Okay, DESSERT, the ultimate craving.

Why not try one of the below when you’re sat watching
Netflix and that sweet tooth begins to tingle?

Rough Calories: 50

HOT CHOCCY
»» My absolute go-to in the evening is just a simple hot chocolate!
Delicious and filling.
»» Try and opt for one of the lighter versions on the supermarket
shelves which are roughly 40 calories.
»» Top tip: Fill your mug mainly with boiling water and then just a dash
of Milk for a bit of creaminess without all the calories!

Rough Calories:150
(biscuit will add

YOGHURT BOWL
extra calories)

»» If I do want something more I will be eating a yoghurt bowl…

which I must admit is almost daily!
»» I personally opt for 150g Yoghurt, topped with a handful of Frozen
Berries and a sprinkle of Cinnamon.
»» Occasionally I will crush up one of my favourite biscuits & pop that in
there too… thank me later!
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60 4/6 Servings

OATY APPLE & BERRY CRUMBLE

Occasionally I will make a ‘pudding’,
though my Mum would say I eat pudding for breakfast
every day…

Her crumble recipe is one of my favourites, so I

thought I would pop it in here to share with you -
Thanks Mum!

Remember, everything in moderation. Having a

portion of this every now and again will not send you
wildly off track.

2 Large Cooking Apples (roughly 500-600g)

3 cups Fresh or Frozen Berries
Calories:312 2 cups Oats
Macros: C54.1 P5.5 F8.8 4 tbsp Coconut Sugar
Calories based on
100g Vegetable Spread
1/6th of the recipe 2 tbsp Seeds (Chia, Flax etc)
20g Any Nuts
2 tsp Vanilla Essence (or FlavDrops)
METHOD Plenty Cinnamon

»» Boil a kettle of water and heat the oven to 180 degrees.

»» Chop the Apples up into chunks and place in a large saucepan with
1 tbsp of the Coconut Sugar, 1 tsp of Vanilla Essence and plenty of
Cinnamon, pour in some boiling water (just enough to cover the fruit).
»» Leave the Apple to simmer and stew on a low heat for at least 30 mins.
»» Meanwhile, place the Oats in a large mixing bowl with the other 3 tbsp
of the Sugar, Seeds and some Cinnamon.
»» Rub through the Vegetable Spread and 1 tsp of the Vanilla Essence to
form a crumb.
»» Once the Apples have stewed and broken down, throw in the Berries
and stir through for 1 minute.
»» Place the fruit into the bottom of a baking dish, top with the crumb and
sprinkle over the Nuts.
»» I like to sprinkle over a Sugar Alternative (discount code for the one I
use on page 63).
»» Pop in the oven for roughly 20 mins.
»» Remove from the heat and leave to cool slightly before serving the
crumble in a bowl. Why not add some Yoghurt or Custard?
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61

I thought I would share with you some of my

favourite products and brands, to help you when
you are shopping for certain ingredients to recreate
the recipes in this E-book!
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(UK, 2020)
WHERE TO FIND CERTAIN INGREDIENTS
IN THE SUPERMARKET
Be savvy with your spending. Too often I hear people saying that ‘eating healthy food is expensive’. Don’t get
me wrong, it certainly can be if you don’t shop around but it doesn’t have to be. Here are some of the places I
personally shop for certain ingredients to save pennies:

PANTRY

Oats: »» Tesco’s Scottish Porridge Oats (£2 for like 2kg - don’t waste your
money elsewhere!)

Agave Syrup: »» Costco often sells this in large quantities that will last ages and are
still of a high-quality.

Maple Syrup: »» Aldi do a fantastic cheap 100% pure Canadian Maple Syrup for roughly
£3.50!

Olive Oil Spray: »» The Tesco’s own brand Extra Virgin is a lifesaver, you will not only
save money but also calories! For things like roasting vegetables or
chips in the oven, you do not need to lather them in oil, but you also
don’t need to avoid it entirely by using artificial cooking sprays. In my
eyes, this is a happy medium.

Cacao Powder, Cacao Nibs, »» Be wise when it comes to shopping for these things, try to buy
Chia Seeds, Flax Seeds & them in larger quantities online or from shops such as Grape Tree.
Quinoa: Supermarkets often sell small quantities for silly prices.

Dessicated Coconut: »» I literally just grab the Whitworths brand in Tesco! The bag lasts
forever and it’s the perfect addition to smoothies, oats and baking.

Jackfruit: »» Lots of supermarkets such as Tesco sell this, you will find it in a tin
near the beans. If you can’t find it on the shelves, just ask!

FRIDGE

Tofu: »» I personally love the brand The Tofoo Co. £2 will do you 4 servings of
Tofu using my recipes and you can find this in Tesco and Sainsbury’s,
along with plenty of other supermarkets!

Almond Milk: »» Top tip, if you’re buying this in Tesco, go to the fridge section it’s
cheaper than the long-life section! I personally buy a lot of Almond
Milk from Aldi as it’s such a good price, I stock up every time I go!

»» Look no further than Aldi, roughly £1.79 for a pack and they taste
Plant-Based Sausages:
amazing!
Edamame:
»» Buy these from the frozen section, cheaper and found in most
supermarkets (alternatively called Soya Beans).
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anita.pauperio@gmail.com 20 Jan 2021

CERTAIN BRANDS AND ITEMS I LOVE & RECOMMEND (ONLINE)

www.awesomesupplements.co.uk
VEGAN PROTEIN POWDER
This stuff is seriously AMAZING, you wouldn’t know it was vegan.
The Choc Salted Caramel flavour is the ultimate addition to my
brownie recipe!

Get 5% off your order by using the code IEL5

www.nkdliving.com
SUGAR ALTERNATIVES
If you are looking specifically to cut calories from recipes, this brand
does amazing sugar swaps/alternatives.

Get 10% off your order by using the code BETHANTOMO

www.myprotein.com
POWDERED PEANUT BUTTER
Essentially peanut butter with the oils pressed out, super low in
calories and you just mix it with water to your desired consistency!

SUGAR-FREE SYRUP
My favourite is the Golden Syrup flavour, the perfect low-calorie
addition to your pancakes!

FLAVOUR DROPS
The perfect addition to a yoghurt bowl! I recommend the Toffee
flavour or the Vanilla for baking.

ORIGINAL PEANUT BUTTER

These tubs are so affordable for a 1kg, I always have a smooth one
in my cupboard for baking.

www.goshfood.com
FALAFELS
Without a doubt they do the best falafels on the market, the beetroot
ones are my absolute go-to. The ingredients are fantastic, as are the
macros. If you haven’t tried them out make sure you grab some on
your next shop and try out my Falafel Bowl recipe!

found online or in department stores

BLENDER
I honestly think investing in a blender is a life changer. From
hummus and pesto to smoothies and chickpea cookie dough.
I use mine most days without fail. I even grind my own coffee beans
in there!
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64
 65
anita.pauperio@gmail.com 20 Jan 2021

MACROS
AT ARE MACR
WH OS?

Macros is the short term for

macronutrients. There are 3 macronutrients
that make up the composition of our food:
Carbohydrates, Proteins and Fats. You will likely
see these in the nutritional breakdown on food
product packaging. For fresh food, you will be able
to find the nutritional breakdown online or on

THEY IMPOR
food calorie counting apps & calculators.
RE
H YA TAN
T?
W

Each of these macronutrients plays a role in

giving our bodies energy. They are all important
parts of our diet.

I personally include all three as part of a

balanced and healthy diet.

AN I COUNT MY M
OWC ACR
OS
H ?
I recommend the apps Macros or
MyFitnessPal, you can plug in the foods
you eat and their quantities, and these apps will
give you the macronutrient breakdown instantly.
Be aware that these calculators, and in fact all
nutritional information on packaging in general, is
not 100% accurate. However, it will certainly give
you a good idea and is a great guide if you
D I TRACK MY MAC
wish to track macros.
OUL RO
S?
SH
It is
entirely personal choice.

If you are starting out on your fitness and health

journey, or looking to lose fat/gain muscle, tracking
macros can be a great tool to check the amount
of Protein you are getting in your diet.
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66

The next few pages are designed to help you

plan out your meal prep.

»» The first two pages are example food plans, one for a
weekday, and one for the weekend!

»» The third page is a print-out, which might just inspire you

to follow a healthy regime!
 67
anita.pauperio@gmail.com 20 Jan 2021

EXAMPLE MEAL PREP PLAN - WEEKDAY, LESS TIME

BREAKFAST;
OVERNIGHT CRUSHED CHOC WEETABIX
PROTEIN: 35g

LUNCH;
PASTA SALAD
PROTEIN: 11.5g

SNACK;
RASPBERRY CACAO PROTEIN BROWNIE
PROTEIN: 9.5g

DINNER;
BUDDHA BOWL
PROTEIN: 33.2g

DESSERT;
HOT CHOCCY TOTAL PROTEIN:
89g
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anita.pauperio@gmail.com 20 Jan 2021

EXAMPLE MEAL PREP PLAN - WEEKEND, MORE TIME

BREAKFAST;
HOMEMADE GRANOLA
PROTEIN: 24.8g

LUNCH;
TOFU SCRAMBLE
PROTEIN: 20g

SNACK;
STRAWBERRY CHICKPEA BLONDIES
PROTEIN: 6.2g

DINNER;
TACOS
PROTEIN: 21.7g

DESSERT;
OATY APPLE & BERRY TOTAL PROTEIN:
CRUMBLE 78.2g
PROTEIN: 5.5g
 69
anita.pauperio@gmail.com 20 Jan 2021

MY HEALTHY DAY
FILL ME IN!

BREAKFAST; DINNER;

........................................... ............................................

LUNCH; DESSERT;

............................................ ............................................

SNACK; TOTAL PROTEIN

.........
............................................

CUPS OF WATER CROSS ME OFF!

HOURS OF SLEEP CROSS ME OFF!

EXERCISE FILL ME IN!

MY ENERGY LEVELS CIRCLE ME!

LOW HIGH

1 2 3 4 51 6 1 7 81 9 101
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70
LET’S GET EATING!

I WOULD LOVE TO SEE YOUR RECREATIONS

MAKE SURE YOU TAG ME @bethantomo &
HASHTAG - #IEATLOTS
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71

THANK YOU
THE CREATION OF THIS E-BOOK WOULD NOT HAVE BEEN POSSIBLE WITHOUT:

MY OH-SO TALENTED SISTER, ALICE THOMAS

(CO-PRODUCER OF THE LAYOUT/GRAPHIC DESIGN)

@atdesigns.uk

thomas.alice@outlook.com

MY OH-SO ARTISTIC FRIEND, JESSICAR SHELDRICK

(LOGO CREATOR)

@printrose_designs

jessicarsheldrick@gmail.com

MY OH-SO SKILLED FRIEND, JENNIFER STOREY

(PROOFREADER)

@creativestorey

jennifer@creativestorey.com