1

Table Of

Contents
( CLICK the recipe in the contents to directly take you to the recipe page, and CLICK my
recipe title to redirect you to my video tutorial )

7 INTRODUCTION

BREAKFAST

9 2 INGREDIENTS HEALTHY LOW CALORIE PANCAKES

10 PROTEIN PANCAKES
11 CHOC. CHIP PANCAKES
12 LOADED PANCAKES
13 NUTELLA STUFFED OREO FRENCH TOAST
14 HIGH PROTEIN CREPES
15 BLUEBERRY YOGURT BITES
16 HEALTHY BREAKFAST
17 OVERNIGHT OATS
18 BROWNIE BATTER OATS
19 FRENCH TOAST
20 MCDONALD’S HASHBROWNS
21 BREAKFAST BAGEL
22 CHOC. FRAPPUCINO

LUNCH

24 CHEESY QUESADILLA 41 CHICKEN KORMA

25 JUICY & TENDER CHICKEN BREAST 42 THAI GREEN CURRY
26 LOADED BURRITO 43 CHICKEN SHAWARMA
27 CHEESY GARLIC BREAD 44 PULLED CHICKEN BURGER
28 MASALA FRIES 45 LOW CALORIE PIZZA
29 CREAMY CHICKEN RICE
30 CRUNCHY TACO
31 SHAWARMA TACO
32 TUNA MELT
33 LOADED BUFFALO BAKED POTATO
34 CHICKEN PARM WRAP
35 CHIPOTLE QUESADILLA
36 CRISPY TOFU VEGAN BOWL
37 CHICKEN TIKKA
38 CRUSTED CHICKEN PARM
39 CHICKEN PARM
40 BUFFALO TENDERS

2
DINNER

47 CHICKEN BIRYANI 65 HIGH PROTEIN NOODLES

48 PASTA BAKE 66 FLUFFY CHICKEN RICE
49 TANDOORI CHICKEN 67 ALFREDO PASTA
50 CAJUN SHRIMP LINGUINE 68 KEBAB
51 CAJUN CHICKEN ALFREDO 69 SPAGHETTI BOLOGNESE
52 CHICKEN TIKKA BURGER 70 LASAGNA
54 CHICKEN FAJITA PASTA
55 LOADED PASTA BAKE
56 LINGUINE PASTA
57 PESTO PASTA
58 CHICKEN RIGATONI
59 LOADED CRUNCHY BURRITO
60 MAC & CHEESE
61 FAJITA WRAP
62 CAJUN PASTA
63 CARBONARA PASTA
64 CREAMY PASTA

TAKEAWAYS

72 LOW CALORIE CHICKEN NUGGETS 100 SMASH BURGER

73 LOADED FRIES 101 CRISPY SHRIMP
74 CHICKEN GYRO 102 CHICKEN LOADED FRIES
75 HONEY GARLIC TENDERS 103 PHILLY CHEESESTEAK
76 DOMINO’S PIZZA 104 KFC BURGER
77 CHICKEN RAMEN 105 PEPPERONI PIZZA
79 BUTTER CHICKEN 106 HIGH PROTEIN PIZZA
80 DYNAMITE SHRIMP 107 TIKKA MASALA
81 ANIMAL STYLE FRIES 108 BUTTERMILK CHICKEN BURGER
82 CHICKEN SMASH BURGER 109 SUBWAY
83 SPRING ROLLS 110 NANDOS BUTTERFLY CHICKEN
84 BIG MAC PIZZA 111 MCDONALD’S CHICKEN WRAP
85 CHICKEN BIG MAC 112 CHILLI CHEESE FRIES
86 SZECHUAN NOODLES 113 KFC ZINGER BURGER
87 CREAMY AVOCADO PASTA 114 KFC TENDERS
88 CHICKEN KEBAB WRAP 115 MC CHICKEN SANDWICH
89 MINI POPCORN CHICKEN 116 CHEESY MCNUGGETS
90 EASY PIZZA 117 KFC POPCORN CHICKEN
91 LOADED POTATOES 118 CHICKEN CHOW MEIN
92 FLAMIN’ NUGGETS 119 LOADED NACHOES
93 GARLIC BREAD 120 KATSU CURRY
94 KFC ZINGER TOWER
95 CHICK ‘N CHEESE BITES
96 MARGHERITA PIZZA
97 KFC NASHVILLE TENDERS
98 MCDONALDS FILLET-O-FISH
99 PIZZA ROLL

3
DESSERTS

122 ENERGY BITES 164 110 CALORIE SKIN HEALTH

123 HOMEMADE PROTEIN BARS 165 RECOVERY SMOOTHIE
124 POPCORNS 166 GUT HEALTH SMOOTHIE
125 BANANA SNICKERS BAR 167 WATERMELON TESTOSTERONE
126 FUDGE BROWNIE BOOSTER SMOOTHIE
127 BERRY ICECREAM 168 CHERRY TESTOSTERONE BOOSTER
128 OREO BARS
129 CHOCOLATE CAKE
130 CHOCOLATE MOUSSE
131 BROWNIE MOUSSE
132 GOOEY BROWNIES
133 BISCOFF CHEESECAKE
134 CHOC CHIP COOKIES
135 OREO MCFLURRY
136 HIGH PROTEIN ICE-CREAM
137 FUDGE BROWNIE MILKSHAKE
138 M&M’S MCFLURRY
139 COOKIE DOUGH
140 FUDGE HOT CHOC
141 RICE KRISPIES TREAT
142 BROWNIE SUNDAE
143 CORNFLAKE CRUNCH
144 CHOCOLATE CONCRETE
145 POPCORN BAR
146 BEN & JERRY’S FUDGE BROWNIE
147 COOKIE BROWNIE
148 BISCOFF CAKE
149 HEALTHY MCFLURRY
150 REESE’S PB CUP MILKSHAKE
151 MANGO LASSI
152 KRISPY KREME
153 KINDER BUENO MCFLURRY
154 BROWNIE CAKE
155 OREO CHEESECAKE
156 OREO MCFLURRY

SMOOTHIES

158 HEALTHY PROTEIN SMOOTHIE

159 GREENS PROTEIN SMOOTHIE
160 165 CALORIE TESOTERONE BOOSTER
SMOOTHIE
161 180 CALORIE TESTOSTERONE
BOOSTER SMOOTHIE
162 POST WORKOUT PROTEIN SMOOTHIE
163 90 CALORIE TESTOSTERONE
BOOSTER SMOOTHIE

4
MEAL PREPS

170 CHICKEN ALFREDO 267 CREAMY LEMON GARLIC PASTA

172 LOADED FRIES 269 BIG MAC BURGER
174 KFC RICE 271 CRISPY SWEET & SOUR CHICKEN
176 MEAL PREP PIZZA 273 SPICY KFC POPCORN CHICKEN
178 TIKKA MASALA 275 MC CRISPY DOUBLE CHICKEN
180 DONNER KEBAB SANDWICH
182 CHICKEN CHOWMEIN 277 BUTTER CHICKEN & GARLIC NAAN
184 SWEET CHILLI CHICKEN 279 DOMINOS CHICKEN PIZZA
186 FAJITA PASTA 281 DOMINOS CHEESY STUFFED CRUST
188 FRIED RICE PIZZA
190 CHICKEN LOADED NACHOES 282 CHILLI GARLIC PASTA
192 CHICKEN SHAWARMA 284 KFC NASHVILLE HOT TENDERS
194 CHICKEN BURRITO BOWL 286 TACO BELL CHEESY CHICKEN
196 CHICKEN RAMEN NOODLES QUESADILLA
198 BUTTER CHICKEN 288 STUFFED GARLIC FLATBREAD
200 HONEY GARLIC CHICKEN 290 MCDONALDS CHICKEN MCNUGGETS
202 CHICKEN LOADED FRIES 292 CRISPY CHICKEN GYOZAS
204 CHICKEN KEBAB 294 PULLED CHICKEN TACOS
206 BUFFALO MAC N’ CHEESE 296 STICKY CHICKEN BAO BUNS
208 CHILLI GARLIC NOODLES 298 BULKING BIG MAC LOADED FRIES
210 CHEESE BURGERS 300 BULKING CHICKEN ALFREDO
212 FLUFFY PANCAKES 302 CHICKEN GYROS & GARLIC NAAN
213 PERI PERI BURGERS 304 CRISPY & STICKY KOREAN FRIED
215 BREAKFAST MCMUFFINS CHICKEN
217 BREAKFAST LOADED FRIES 306 CHICAGO DEEP DISH
219 CHICKEN GYROS 308 CREAMY NANDOS CHICKEN PASTA
221 CHICKEN FAJITA WRAPS 310 CHICKEN SHAWARMA
223 CAJUN PASTA 312 BUTTER GARLIC PARMESAN
225 BUTTER GARLIC CHICKEN TENDERS
227 GARLIC PARMESAN CHICKEN 314 LOW CALORIE FLUFFY ENGLISH
229 KATSU CURRY MUFFINS
231 CREAMY SPICY GARLIC NOODLES 315 BBQ CHICKEN CALZONE
233 TUSCAN CHICKEN 317 CHICKEN DOUGHNUTS
235 JUICY KOFTAS 319 BREAKFAST SMOOTHIE
237 ORANGE CHICKEN 320 SPICY CREAMY CHICKEN BURRITOS
239 ALFREDO FRIES 322 DOUBLE CHOC BANANA BREAD
241 CHILLI GARLIC FRIED RICE 324 CREAMY SESAME CHICKEN RAMEN
243 CREAMY SPICY PEANUT NOODLES 326 STICKY HONEY GARLIC CHICKEN
245 FLUFFY CHICKEN BIRYANI 328 HONEY BBQ MAC N CHEESE
247 SALT & PEPPER CHICKEN 330 SOUTHERN FRIED CHICKEN
249 CRISPY CHILLI BEEF NOODLES 332 ORANGE CHICKEN BURRITOS
251 BUTTER FRIED RICE 334 LOADED CHILLI CHEESE FRIES
253 STICKY HONEY BUFFALO TENDERS 336 CRISPY SWEET CHILLI CHICKEN
255 CREAMY CHICKEN KORMA 338 CREAMY GARLIC PARMESAN
257 STICKY LEMON PEPPER CHICKEN CHICKEN PASTA
259 CREAMY CHEESY RAMEN 340 RICH BUTTERY GARLIC CHICKEN
261 STICKY CHILLI GARLIC BEEF
263 STICKY KUNG PAO CHICKEN
265 HONEY MANGO HABANERO CHICKEN
342 CRISPY SALT & PEPPER CHICKEN 433 STICKY KOREAN FRIED BEEF
CHOW MEIN 435 STICKY MONGOLIAN FRIED BEEF
344 CREAMY SPICY CAJUN CHICKEN PASTA 437 SPICY STICKY CHIPOTLE CHICKEN
346 JUICY LEMON GARLIC CHICKEN KEBAB 439 CRISPY STICKY CHILLI BEEF
348 TERIYAKI CHICKEN FRIED RICE 441 CHICKEN CHOW MEIN
350 HONEY LEMON PEPPER MAC ‘ N CHEESE 443 CREAMY BUFFALO WRAPS
352 PREP CREAMY CHILLI PEANUT NOODLES 445 CHICKEN GYRO
354 CRISPY BUFFALO RANCH POPCORN 447 BUTTER CHICKEN
CHICKEN 449 CREAMY GARLIC MUSHROOM
356 CREAMY TUSCAN BUTTER CHICKEN CHICKEN
358 CREAMY GARLIC FAJITA PASTA 451 TERIYAKI FRIED BEEF
360 HONEY LEMON CHINESE CHICKEN 453 TUSCAN BUTTER CHICKEN CURRY
362 CHICKEN TIKKA MASALA 455 BIG MAC BURGER
364 CREAMY ALFREDO BUTTER CHICKEN 456 BREAKFAST MCMUFFINS
366 HONEY GARLIC CHICKEN NOODLES 457 CREAMY CHEESY LASAGNE
368 SESAME CHICKEN FRIED RICE 459 CHICKEN CHEESE SANDWICH
370 BREAKFAST FLUFFY PANCAKES 461 STICKY LEMON CHICKEN
371 CRISPY GENERAL TSOS CHCIKEN 463 HOT HONEY BBQ CHICKEN MAC
373 CREAMY LEMON BUTTER CHICKEN N CHEESE
375 STICKY HONEY CHILLI LIME CHICKEN 465 PHILLY CHEESESTEAK
377 LOADED SPICY BREAKFAST BURRITO 467 KOREAN LOADED FRIES
379 KFC ZINGER BURGER 469 BUTTER STEAK & CREAMY MASH
381 PEPPERCORN SAUCE CHICKEN POTATOES
383 GRILLED PERI PERI RICE 471 SPICY SHAWARMA BOWLS
385 TUSCAN CHICKEN MAC N CHEESE 473 CREAMY SPICY FAJITA CHICKEN
387 MC CHEESEBURGER LOADED FRIES 475 STICKY HONEY GARLIC CHICKEN
389 RAMADAN TANDOOR CHICKEN NOODLES
WRAP 477 GARLIC PARMESAN CHICKEN &
391 GARLIC PARMESAN CHICKEN CRISPY POTATOES
393 CREAMY SPICY CAJUN CHICKEN 479 MCCHICKEN SANDWICH
395 GARLIC CHICKEN CHOWMEIN 480 HONEY BBQ CHICKEN & POTATOES
397 LEMON PEPPER CHICKEN 482 STICKY TERIYAKI CHICKEN
399 HONEY LEMON MAC N CHEESE 484 SLOW COOKER MARRY ME BUTTER
401 SESAME BUTTER CHICKEN CHICKEN
403 TUSCAN PARMESAN CHICKEN 486 SLOW COOKER CREAMY ALFREDO
405 SPICY HONEY LEMON CHICKEN CHICKEN PASTA
407 MCDONALDS BIG MAC BURRITO 488 MUSHROOM CHICKEN & CREAMY
409 CAJUN CHICKEN ALFREDO MASH POTATO
411 CREAMY LEMON PEPPER PARMESAN 490 SPINACH CHICKEN & BUTTERY PAR
CHICKEN MESAN MASH POTATO
413 SPICY TUSCAN BUTTER CHICKEN 492 BBQ CHICKEN HOT POCKETS
415 CREAMY GARLIC PEPPER CHICKEN 494 CHIMCHURI STEAK & CRISPY POTATOES
417 CHILLI GARLIC NOODLES 496 SALT N PEPPER CHICKEN & CHIPS
419 STICKY HONEY BBQ CHICKEN STIRFRY 498 KOREAN FRIED BEEF & GOLDEN
421 CREAMY CHILLI CHEESE CHICKEN RICE
423 CREAMY LEMON PARMESAN PASTA 500 GREEK LEMON CHICKEN & CRISPY
425 CRISPY STICKY ORANGE CHICKEN POTATOES
427 DOMINO’S STUFFED CRUST BBQ 502 BUTTER STEAK & CAJUN PASTA
PIZZA 504 BUTTER GARLIC PARMESAN
429 POPCORN CHICKEN CHICKEN
431 CREAMY MARRY ME CHICKEN 506 FAQS
 THE

ZACK CHUG
C o o k b o o k

F
irstl y, th an k you so much for p urchasin g
my cookbook, I am eternally grateful. Alot
o f t im e an d effor t h a s go n e in to this a n d I
really appreciate your patience which has
allowed me to release it.
I star ted this page and journey with the aim to
mot ivate an d ins pire, I h ave been blown away
by t h e IM M ENSE suppo r t a n d love f ro m yo u. I
wan t to m a ke s u re p e o p l e c a n e n j oy t h e i r fa t
lo s s j o u r n e y a n d n o t h a v e t o e x p e r i e n c e a n d
face the same problems I did when losing 20kg
of fat.
The aim of this cookbook is to help you eat and
live h e a l t h i l y w i t h o u t f e e l i n g a n y g u i l t w h e n
eating specif ic foods. This cookbook would not
have been possible without you guys.

I hope you enjoy and please tag me in all your

recipe creations, I can not wait to see them !
BREAKFAST

8
PANCAKES
2 INGREDIENT HEALTHY LOW CALORIE

Calories 220 Carbs 14g Protein 16g Fat 11g

INGREDIENTS:

2 eggs

60g banana

Tsp. Cinnamon for

the
pancake mixture
(optional)

Frozen berries
(microwave to form

ZACK CHUG
a berry compote)

C o o k b o o k
(optional)

THE
METHOD :
• Blend all the ingredients together for a smooth pancake
texture

• Heat for 3 minutes on each side at medium heat on

the pan

• Optional to top the pancakes with berry compote

Scan me !!

9
 HIGH PROTEIN

PANCAKES
Calories 265 Carbs 22g Protein 40g Fat 3g

INGREDIENTS

70g banana

125g egg whites

Scoop of vanilla powder

Teaspoon of baking
powder

ZACK CHUG
OPTIONAL 30g frozen

C o o k b o o k
berries

THE
METHOD:
• Blend all of your ingredients together into a thick batter

• Add equal servings of batter to the pan on medium heat for 3-4 mins on
each side

• Optional to microwave frozen berries to form a berry compote topping

Scan me !!

10
PA N CA K E S
HIGH PROTEIN CHOC CHIP

Calories 290 Carbs 24g Protein 17g Fat 14g

INGREDIENTS

80g Banana

2 whole eggs

Tsp. Cinnamon

ZACK CHUG
10g Dark choc chips

C o o k b o o k
THE
METHOD:
• Blend your banana, eggs, and cinnamon into a pancake batter

• Add equal portions of the batter to a pan

• Pan fry on medium heat for 3 mins on each side of the pancake

• Add choc chips whilst pan frying

Scan me !!

11
 HIGH PROTEIN LOADED

PANCAKES
Calories 395 Carbs 25g Protein 53g Fat 8g

INGREDIENTS

100g egg whites

90g of banana

1 scoop of protein powder

Teaspoon of baking powder

Cooked Turkey rasher

One egg

ZACK CHUG
C o o k b o o k
Low calorie syrup

METHOD:

THE
• Before you make your pancakes, pan fry one turkey rasher and
scramble one egg

• For the pancake batter, blend your egg whites, banana, protein
powder, baking powder into a thick pancake batter

• For each pancake you can make from the batter, pan fry on medium
heat for 3 minutes on each side of the pancake

• Load it with your turkey rasher and scrambled egg

Scan me !!

12
 HIGH PROTEIN NUTELLA STUFFED OREO

FRENCH TOAST
Calories 600 Carbs 99g Protein 50g Fat 8g

INGREDIENTS

2 Oreos

75ml Unsweetened
Almond milk

75g Egg Whites

1 scoop of Chocolate
protein powder

4 slices of low cal bread

5g of nutella

ZACK CHUG
C o o k b o o k
METHOD: OPTIONAL Low Cal
Choc Sauce & Oreo
• Firstly crush 2 Oreos crumbs️

THE
• Add them to almond milk, egg whites and protein powder

• Mix it all together and coat 1 slice of bread and then add Nutella in
the middle of it

• Then add another slice of bread on top of the original slice and coat
it again

• Pan fry on low heat for 5 mins on each side

• Repeat these instructions for another 2 slices of bread

Scan me !!

13
 CREPES
HIGH PROTEIN

Calories 250 Carbs 19g Protein 39g Fat 3g

INGREDIENTS

70g banana

100g egg whites

protein powder scoop

teaspoon of baking powder

optional toppings

ZACK CHUG
(low cal chocolate spread

C o o k b o o k
and Oreo crumbs)

METHOD:

THE
• Add all your ingredients to a blender and blend into a thick batter

• Add the batter evenly to the whole surface area of the pan

• Leave it on medium heat on the pan for 5 mins on each side of the
crepe

• Add whatever toppings you like to your crepes

Scan me !!

14
 HIGH PROTEIN BLUEBERRY

YOGHURT BITES
Calories 180 Carbs 20g Protein 20g Fat 1g

INGREDIENTS

40g of blueberries

200 g of Vanilla Protein

yoghurt

ZACK CHUG
C o o k b o o k
METHOD:

THE
• Coat the blueberries in
yoghurt.

• Place each blueberry onto

a plate and then f reeze
overnight

Scan me !!

15
BREAKFAST
HIGH PROTEIN HEALTHY

Calories 450 Carbs 41g Protein 38g Fat 14g

INGREDIENTS:

50g bell Pepper

20g Spinach

75g Egg whites

1 whole egg

50ml Semi skimmed milk

20g mozzarella cheese

50g Turkey Slices (or any

ZACK CHUG
cooked meat of your choice)

C o o k b o o k
Tortilla wrap

METHOD:

THE
• Add your pepper and spinach to a bowl followed by your egg
whites and whole egg

• Add in your milk and give this mixture a good whisk

• Place a tortilla wrap in a rectangular baking dish so it forms a little

tortilla basket

• Pour your egg mixture into the wrap and top it off with cheese and
your meat of choice

• Bake in the oven or air fry at 220 °C for 15-20 mins

Scan me !!

16
 HIGH PROTEIN

OVERNIGHT OATS
Calories 380 Carbs 44g Protein 33g Fat 8g

INGREDIENTS

60g Frozen Mixed Berries

30g blended oats (Oat flour)

100g Fat Free Greek Yoghurt

Scoop of protein powder

75 ml unsweetened almond
milk

ZACK CHUG
10g Chia seeds

C o o k b o o k
Teaspoon Cinnamon

THE
METHOD:

• Firstly, microwave your mixed berries for 1 minute to form a compote

• Then add it to oats, yoghurt, protein powder, milk, chia seeds and
cinnamon

• Mix all well together and place in a fridge overnight

Scan me !!

17
 HIGH PROTEIN BROWNIE

BATTER OATS
Calories 360 Carbs 32g Protein 43g Fat 6g

INGREDIENTS

30g Oats

10g cocoa powder

Scoop of chocolate protein

powder

150ml unsweetened almond

ZACK CHUG
milk

C o o k b o o k
150g Low Fat Greek yoghurt

THE

METHOD:
• Blend your oats and cocoa powder into a fine like flour

• Add milk and yoghurt to your blended cocoa oats

• Mix well together and freeze for 1 hour or fridge overnight

Scan me !!

18
 HIGH PROTEIN

FRENCH TOAST
Calories 400 Carbs 77g Protein 33g Fat 4g

INGREDIENTS

150g Egg Whites

125 unsweetened almond

milk

Vanilla extract

Cinnamon

OPTIONAL Berry compote

(microwave frozen berries for

ZACK CHUG
1 min )

C o o k b o o k
METHOD:

• Mix you egg whites, milk, vanilla extract & cinnamon well together THE

• Soak your pieces of bread in the mixture

• Pan fry for 3 mins on medium heat for each side of the soaked bread

• Optional to microwave frozen berries for 1 minute to produce berry

compote to top it with

Scan me !!

19
 HEALTHY MCDONALD’ S

HASHBROWNS
Calories 310 Carbs 54g Protein 12g Fat 6g

INGREDIENTS

200g raw white potato

Whole egg

20g oats

Tsp. Garlic

Teaspoon Paprika

ZACK CHUG
C o o k b o o k
METHOD:

THE
• Firstly, grate your raw potato using a cheese grater

• Secondly, blend 20g of oats into oat flour

• Then mix all your ingredients together to form a thick batter

• Spoon the batter onto a baking tray to form 4 hashbrowns

• Place in the oven or air fry for 15 mins at 220°C

Scan me !!

20
 HIGH PROTEIN

BREAKFAST BAGEL
Calories 400 Carbs 26g Protein 33g Fat 19g

INGREDIENTS

Thin Seeded Bagel

40g Avocado

ZACK CHUG
C o o k b o o k
2 cooked Turkey rashers

1 medium fried egg

THE
20g mozzarella cheese

METHOD:
• Firstly, cook your turkey rashers and then fry your egg

• Add these to a bagel, and then top it off with avocado and cheese

• Grill the bagel for 5 mins at 220 °C

Scan me !!

21
 HIGH PROTEIN

CHOC FRAPPUCINO
Calories 170 Carbs 4g Protein 25g Fat 5g

(WITHOUT OPTIONAL TOPPINGS)

INGREDIENTS

Ice

black coffee

1 Scoop of chocolate
protein powder

ZACK CHUG
C o o k b o o k
10g of Cocoa powder

THE

METHOD:

• Add all the ingredients into a blender

• Blend well together and finish with Optional choc sauce &
whipped cream

Scan me !!

22
LUNCH

23
 HIGH PROTEIN CHEESY

QUESADILLA
Calories 430 Carbs 37g Protein 40g Fat 10g

INGREDIENTS

1 Can of Tuna

50g Fat Free Greek Yo-

ghurt

Tablespoon of Sweet
corn

Tablespoon Sriracha
sauce

ZACK CHUG
30g Mozzarella cheese

C o o k b o o k
METHOD:

THE
• Drain your tuna can into a bowl & add the yoghurt, sweetcorn and
sriracha sauce

• Mix these all together

• Grab your wrap and make a cut halfway through the wrap

• Add your tuna to each quadrant and top off with the mozzarella

• Fold over by 3 times and grill or pan fry your quesadilla for 5-10 mins

Scan me !!

24
 JUICY & TENDER

CHICKEN BREAST
Calories 250 Carbs 17g Protein 33g Fat 7g

INGREDIENTS

150g raw chicken

breast

Tsp. Olive oil

Tsp. Honey

drizzle of mustard

Paprika

ZACK CHUG
C o o k b o o k
Oregano

Salt & Pepper

Garlic granules

THE
Coriander

METHOD:
• Rub it all the ingredients on the chicken and bake for 15-20
mins at 220 °C in the oven

Scan me !!

25
 HIGH PROTEIN

LOADED BURRITO
Calories 430 Carbs 36g Protein 34g Fat 15g

INGREDIENTS

1 tortilla wrap

10g Chopped
cucumber

10g tomato

Coriander

30g avocado

Tablespoon Salsa

ZACK CHUG
C o o k b o o k
75g cooked chicken
breast

20g of Mozzarella
cheese

THE
METHOD:
• Get your tortilla wrap and start by adding your salsa, chopped
cucumber, tomato and coriander

• On top off that add your avocado and cooked chicken and then top it
off with cheese

• Carefully roll this wrap into a burrito, if you don’t know how to I advise
checking a quick 30 second tutorial on YouTube!

• Once rolled into a burrito, pan fry it on medium heat or grill it

Scan me !!

26
 HIGH PROTEIN CHEESY

GARLIC BREAD
Calories 330 Carbs 24g Protein 26g Fat 14g

INGREDIENTS

25g Oats

1 whole egg

125g of Fat Free Greek

Yoghurt

Tsp Baking powder

30g of Mozzarella

ZACK CHUG
cheese

C o o k b o o k
Garlic

oregano seasoning

THE

METHOD:
• Blend 25g of oats into oat flour

• Then add all the remaining ingredients to the oat flour and mix
thoroughly

• Place it in the oven for 15 mins at 220 °C

Scan me !!

27
 HIGH PROTEIN

MASALA FRIES
Calories 240 Carbs 33g Protein 13g Fat 5g

INGREDIENTS

100g Raw White Potato

Tsp. Olive oil

Tbsp. Ketchup

Tsp. Chilli sauce

150g Fat free Greek Yoghurt

30g of chopped bell peppers

ZACK CHUG
C o o k b o o k
30g Chopped onions

Garlic granules

THE
METHOD:
• Get 100g of raw potato and slice into fries

• Add olive oil to them and oven or air fry for 15 mins at 220 °C

• Add ketchup, chilli sauce, yoghurt, peppers, onions & garlic to your
cooked potato fries

• Mix it well and add to a pan on medium heat for 5 mins

Scan me !!

28
 HIGH PROTEIN CREAMY

CHICKEN RICE
Calories 490 Carbs 48g Protein 47g Fat 11g

INGREDIENTS

100g raw chicken breast

100ml Semi Skimmed Milk

150g Fat free Greek yoghurt

Tsp. Garlic

Tsp. paprika

Tsp. cumin

ZACK CHUG
30g Chopped Bell pepper

C o o k b o o k
30g chopped onions
METHOD:
30g low fat mozzarella cheese
• Add milk, yoghurt, seasonings,

THE
pepper, and onions to your raw 125g cooked basmati rice
chicken

• Marinade and mix it well and then

pan f ry on medium to high heat for
15 mins

• Then add cheese and cooked rice to the chicken and heat on
the pan for 5 mins on medium heat

Scan me !!

29
 HIGH PROTEIN

CRUNCHY TACO
Calories 330 Carbs 14g Protein 33g Fat 17g

INGREDIENTS

Small tortilla wrap

75g cooked chicken

breast

100g chopped tomatoes

ZACK CHUG
20g of avocado

C o o k b o o k
Tablespoon of salsa

25g of low fat mozzarella

cheese

THE

METHOD:
• Get your wrap and add all the ingredients to it

• Fold the wrap in half and pan fry or grill on high heat for 3 mins
on each side

Scan me !!

30
 HIGH PROTEIN

SHAWARMA TACO
Calories 370 Carbs 22g Protein 47g Fat 9g

INGREDIENTS
100g raw chicken breast
30g chopped red onion
Garlic granules
Cinnamon
Tsp. paprika seasoning
75g of low fat Greek yoghurt
Small tortilla wrap
Light garlic Mayo sauce

ZACK CHUG
Salad of choice

C o o k b o o k
20g of mozzarella cheese
METHOD: Top it off with optional parsley

• Add red onion,Greek yoghurt and your seasonings to the raw chicken

THE
breast
• Mix and marinade your chicken
• Add it to the pan on medium to high heat for 10 mins
• Then add light garlic mayo sauce, salad, and your cooked chicken to
a tortilla wrap
• Top it off with mozzarella and fold over in half
• Oven or air fry for 5 -10 mins at 220°C until the wrap is crisp

• Top it off with optional parsley

Scan me !!

31
 HIGH PROTEIN

TUNA MELT
Calories 390 Carbs 37g Protein 36g Fat 10g

INGREDIENTS

100g of tuna

15g of light Mayo

chopped parsley

10g chopped red onion

10g chopped spring onion

2 white bread slices

ZACK CHUG
20g of mozzarella cheese

C o o k b o o k
tomato slices
METHOD:

THE
• Add your light mayo, parsley, red & spring onion to your tuna

• Mix it all together until creamy

• Add the mixture to the bread slices, top it with mozzarella and oven for
5 mins at 220°C

• Then once toasted, add tomato slices and oven again for 5-10 mins at
220°C

Scan me !!

32
 HIGH PROTEIN LOADED BUFFALO

BAKED POTATO
Calories 410 Carbs 40g Protein 40g Fat 10g

INGREDIENTS

200g raw white potato

100g of cooked shredded

chicken breast

Tbsp. hot buffalo sauce

10g of mozzarella cheese

10g cheddar cheese

ZACK CHUG
C o o k b o o k
5g chopped spring onions

THE
METHOD:
• Firstly, slice your white potato down the middle and oven or air fry
for 20 mins at 220°C

• Then, load the baked potato with the rest of your ingredients and
oven or air fry again for 2-3 mins at 220°C

Scan me !!

33
 HIGH PROTEIN CHICKEN

PARM WRAP
Calories 460 Carbs 32g Protein 46g Fat 14g

INGREDIENTS
Tortilla wrap

60g of Passata
( tomato sauce )

Tsp. oregano

basil

100g of cooked
chicken breast

ZACK CHUG
C o o k b o o k
20g of parmigiana
cheese

15g of Mozzarella

METHOD: THE

• Add all your ingredients listed above to a tortilla wrap

• Fold and wrap over

• Toast the wrap in the oven or air fryer for 5 mins at 220°C

• Optional to add passata on top of the wrap when toasting

Scan me !!

34
 HIGH PROTEIN CHIPOTLE

QUESADILLA
Calories 450 Carbs 33g Protein 45g Fat 13g

INGREDIENTS
150g raw chicken breast

tsp. paprika

tsp. garlic seasoning

Tbsp. BBQ

Tbsp. HOT sauce

25g mozzarella cheese

30g low fat cream cheese

ZACK CHUG
coriander

C o o k b o o k
tortilla wrap

METHOD:
THE
• Add your seasonings to the raw chicken breast

• Cook the chicken on a pan for 10 mins on medium heat

• Shred the chicken using a knife and fork

• Add BBQ, hot sauce, mozzarella, cream cheese and coriander to your
cooked chicken

• Mix it all together to form a creamy filling

• Spread this filling on a tortilla wrap and grill or pan fry for 5 mins on high
heat

Scan me !!

35
 HIGH PROTEIN CRISPY TOFU

VEGAN BOWL
Calories 450 Carbs 36g Protein 25g Fat 19g

INGREDIENTS
Tbsp. garlic paste

Chilli flakes

Coriander

Tbsp soy sauce

Tbsp Cornflour

Tbsp. olive oil

250g of Tofu

ZACK CHUG
C o o k b o o k
100g of quinoa

30g Avocado

Salad

THE
METHOD:
• Mix garlic paste, chilli flakes, coriander, soy sauce, olive oil and
cornflour together

• Add in your tofu and coat it in the pasta

• Oven or air fry your tofu for 15 mins at 220 °C

• Enjoy it with quinoa, avocado, and salad

Scan me !!

36
 HIGH PROTEIN

CHICKEN TIKKA
Calories 290 Carbs 10g Protein 44g Fat 6g

INGREDIENTS

150 fat free Greek yoghurt

Tsp. Olive Oil

Tsp. Paprika

½ tsp. tgharam masala,

Tsp.garlic paste

Tsp. mint sauce

ZACK CHUG
C o o k b o o k
150g raw chicken breast
cut into cubes

THE
METHOD:
• Mix Greek yoghurt, olive oil, paprika, gharam masala, garlic paste,
and mint sauce all together to form a tikka pasta

• Throw in your raw cubed chicken breast and marinade with the paste

• Grill or oven the chicken for 20-25 mins at 220 °C

Scan me !!

37
 HIGH PROTEIN CRUSTED

CHICKEN PARM
Calories 300 Carbs 18g Protein 39g Fat 8g

INGREDIENTS

100g raw chicken breast

25g Oat Flour

(blend 25g of oats in a blender)

Garlic

Paprika

Oregano seasoning

75g egg whites

ZACK CHUG
C o o k b o o k
50g of tomato sauce

20g mozzarella cheese

METHOD:
THE
• Add oat flour, seasonings, and egg whites to your raw chicken breast

• Mix it all together and coat the chicken

• Oven or air fry the chicken for 20 mins at 220°C

• Then add tomato sauce and mozzarella to the cooked chicken

• Oven again for 5 mins at 220°C

Scan me !!

38
 HIGH PROTEIN

CHICKEN PARM
Calories 250 Carbs 1g Protein 34g Fat 12g

INGREDIENTS
125g raw chicken breast

Teaspoon Olive oil

Tsp. Paprika

Tsp. garlic granules

Tsp oregano seasoning

ZACK CHUG
50g of Tomato sauce

C o o k b o o k
25g low fat mozzarella cheese

THE
METHOD:
• Add olive oil to your chicken and then rub in your seasonings well

• Pan fry the chicken for 15 mins on medium heat

• Once the chicken is cooked, add tomato sauce and cheese on top of
it

• Bake the chicken in the oven for 5 mins at 220 °C

Scan me !!

39
 HIGH PROTEIN BUFFALO

TENDERS
Calories 300 Carbs 18g Protein 37g Fat 4g

INGREDIENTS

25g Oats

Tsp.Paprika

Tsp. tgarlic granules

Tsp. chilli flakes

10g of crushed up nachos

Tablespoon of hot sauce

100g Egg whites

ZACK CHUG
100g of raw chicken breast

C o o k b o o k
METHOD:

THE
• Blend your oats, and seasonings into a flour

• Add crushed nachos to your flour onto a plate and set aside

• Mix your egg whites with hot sauce

• Dip your chicken tenders in the egg mix first and then coat in the flour

• Air fry or oven your chicken for 15-20 mins at 220 °C

• Then drench your cooked chicken in hot sauce

Scan me !!

40
 HIGH PROTEIN

CHICKEN KORMA
Calories 470 Carbs 39g Protein 47g Fat 11g

INGREDIENTS
30g chopped onion

200g chopped tomatoes

150g low fat Greek yoghurt

½ teaspoon of turmeric

1 teaspoon of garlic & Ginger

paste

10g of almonds

100g of cooked chicken breast

ZACK CHUG
(I season with paprika)

C o o k b o o k
OPTIONAL 125g of boiled basmati
METHOD: rice

THE
• Add chopped onion, tomatoes, yoghurt, turmeric, garlic & ginger paste,
and almonds to a pan

• Let them all simmer on medium heat for 5 minutes and then transfer to
a blender and blend into a korma paste

• Add cooked chicken to your korma paste and stir all together on a pan
for 5 mins on medium to high heat

• Optional to enjoy this korma with boiled basmati rice, macros with the
rice

Scan me !!

41
 HIGH PROTEIN THAI

GREEN CURRY
Calories 395 Carbs 9g Protein 40g Fat 20g

INGREDIENTS
30g onion

Fresh coriander

Red chilli

Ginger and garlic paste

100ml of coconut milk

100g of low fat Greek

yoghurt

ZACK CHUG
30g red bell pepper

C o o k b o o k
100g of cooked chicken
breast

OPTIONAL 125g of boiled rice

THE
METHOD:
• Add chopped onion, coriander, chilli, ginger & garlic paste, coconut
milk and yoghurt to a blender

• Blend into a Thai paste

• Add in bell pepper & cooked chicken to the paste and stir on a pan on
medium heat for 10 mins

• Enjoy with optional boiled rice, macros are without the rice

Scan me !!

42
 HIGH PROTEIN CHICKEN

SHAWA R MA
Calories 350 Carbs 33g Protein 34g Fat 9g

INGREDIENTS
100g raw chicken breast

30g Chopped red onions

½ tsp. cumin

1/2 tsp. cinnamon

1/2 tsp. paprika

½ tsp garlic granules

ZACK CHUG
Mixed cucumber & tomatoes

C o o k b o o k
50g of fat free Greek yoghurt

Coriander

THE
METHOD:
• Add your onion & seasonings to your raw chicken breast

• Pan fry the chicken on medium to high heat for 15 mins

• Add the cooked chicken to a tortilla wrap, followed by your mixed

cucumber & tomatoes, yoghurt, and coriander

• Fold the wrap in half and grill or pan fry for 5 mins

Scan me !!

43
 HIGH PROTEIN PULLED

CHICKEN BURGER
Calories 490 Carbs 50g Protein 43g Fat 11g

INGREDIENTS

100g Chopped Tomatoes

Tbsp. BBQ sauce

Tsp. Honey

Soy Sauce

Garlic

paprika

Cumin

ZACK CHUG
C o o k b o o k
25g mozzarella cheese

METHOD: 100g Cooked Chicken breast

THE
• Firstly, shred your cooked chicken Brioche bun
breast with a knife and fork

• Add your chopped tomatoes, sauces and seasoning to a pan on medium

heat

• Then add in your cheese and stir on medium heat for 5 mins

• Then add your shredded chicken to the pan and let it all simmer for 5
mins on high heat

• Add some water to your pan if you want more volume to your sauce

• Place your pulled chicken in a brioche bun

Scan me !!

44
 PIZZA
HIGH PROTEIN LOW CALORIE

Calories 350 Carbs 32g Protein 30g Fat 11g

INGREDIENTS
Tortilla wrap

ZACK CHUG
10g of Tomato Purée

C o o k b o o k
30g of Low-fat
Mozzarella cheese

THE
10g Spinach

60g of chicken breast

METHOD:
• Spread tomato puree evenly to your tortilla wrap

• Add your mozzarella cheese, spinach and top with 60g of cooked
chicken breast

Scan me !!

45
DINNER

46
 HIGH PROTEIN

CHICKEN BIRYANI
Calories 430 Carbs 36g Protein 47g Fat 10g

INGREDIENTS
150g raw Chicken Breast

Tsp. Olive oil

150g Fat Free Greek Yoghurt

tsp. Tomato purée

½ Teaspoon of Turmeric

½ Teaspoon Chilli powder

ZACK CHUG
C o o k b o o k
½ Teaspoon ground coriander METHOD:
Tsp. Garlic purée
• Marinade your chicken breast in yoghurt,
oil, tomato & garlic puree & the seasonings

THE
Tsp. Cardamon seeds

Chopped Onions • Once your chicken is marinaded, add

onions to the mixture and add it all it to
Add 100g cooked basmati rice a pan on medium heat and pan fry for
10-15 minutes

• Once pan fried, add your cooked rice to

the pan and cardamon seeds

• Pan f ry the chicken and rice again for

5 mins on medium heat

Scan me !!

47
 HIGH PROTEIN

PASTA BAKE
Calories 440 Carbs 38g Protein 42g Fat 13g

INGREDIENTS

100g raw chicken

breast

100g of Fat free Greek

yoghurt

100g chopped tomatoes

30g of chopped Red Bell

Peppers

Garlic

ZACK CHUG
C o o k b o o k
Oregano

METHOD: Basil

• Mix your chicken, yoghurt, chopped 100g boiled Fusilli pasta

THE
tomatoes, peppers and seasoning well
together 30g Mozzarella cheese

• Add this to a pan on medium to high heat

for 15 mins

• Then add your boiled pasta to your chicken

• Heat all together on the pan for 5 mins on medium heat

• Place this all into an oven dish and cover with cheese

• Bake in the oven for 5 mins 220°C

Scan me !!

48
 HIGH PROTEIN

TANDOORI CHICKEN
Calories 490 Carbs 5g Protein 43g Fat 20g

INGREDIENTS
100g fat free Greek
yoghurt

Tsp. Olive oil

Tsp. Paprika

Tsp. gharam masala

Tsp. ginger/garlic paste

ZACK CHUG
1/2 Tsp. mint sauce

C o o k b o o k
2 small chicken legs

THE
METHOD:
• Mix yoghurt, olive oil, seasonings, garlic paste and mint sauce to form
a marinade paste for your chicken

• Coat your chicken legs with the paste

• Once coated, oven at 200°C for 20-25 mins

Scan me !!

49
 HIGH PROTEIN CAJUN SHRIMP

LINGUINE
Calories 450 Carbs 39g Protein 45g Fat 13g

INGREDIENTS
100g prawns

Cajun Seasoning ( paprika, garlic,

oregano, crushed chilli,
black pepper)

garlic

parsley

30g low fat cream cheese

200ml milk

ZACK CHUG
20g of mozzarella

C o o k b o o k
100g of boiled pasta
METHOD:
. Firstly ,finely chop your garlic & parsley

THE
. Add your Cajun seasoning to your prawns and mix well

. Add your prawns to a pan on medium heat for 10 mins

. Remove the shrimp and add your garlic/parsley to this pan on medium
heat

. Add your milk, low fat cream cheese & mozzarella cheese and stir on
low heat

. Then add your boiled pasta and stir well again on low heat

. Top off with your cooked Cajun prawns and garnish with parsley

Scan me !!

50
 HIGH PROTEIN CAJUN

CHICKEN ALFREDO
Calories 460 Carbs 34g Protein 47g Fat 13g

INGREDIENTS
150g chicken breast
Tsp. Olive Oil
Cajun Seasoning ( paprika, garlic,
oregano, crushed chilli, pepper )
100ml of semi skimmed milk
(or milk of choice )
30g Low fat cream cheese
15g of mozzarella cheese

ZACK CHUG
100g of cooked spaghetti pasta

C o o k b o o k
Low calorie oil spray
Parsley
METHOD:

THE
• Add a tsp. Of olive oil to your chicken breast and rub in the Cajun seasoning

• Add some low calorie oil spray to a frying pan on medium to high heat ,cook
the chicken for 10 minutes and remove from the pan

• Finely chop garlic cloves and add to the hot pan

• Add your milk and cream cheese and mix until you get a nice consistency

• Add your mozzarella cheese and mix again until thick and creamy️

• Boil your pasta for 10 mins and add it to the pan and mix well

• Add your chicken to the pasta and top it off with OPTIONAL parsley

Scan me !!

51
 BURGER
HIGH PROTEIN CHICKEN TIKKA

Calories 460 Carbs 41g Protein 52g Fat 8g

INGREDIENTS
150g raw chicken breast
Chilli
turmeric
gharam masala
cumin seasoning
tbsp. garlic paste
150g low fat Greek yoghurt

ZACK CHUG
C o o k b o o k
1 low fat cheese slice
lemon
20g chopped Red onion

THE
coriander
tsp. paprika seasoning
15g chopped Cucumber
brioche bun
lettuce
FULL RECIPEE NEXT PAGE
tomato slice

Scan me !!

52
 METHOD:

- FOR YOUR CHICKEN

. Add Chilli, turmeric, gharam masala, cumin seasoning to 100g of low

fat Greek yoghurt

. Add a tbsp. Of garlic paste to this

. Squeeze lemon juice and marinade your chicken

. Add your chicken to an oven for 20 mins at 220°C or you can air fry it

. Add a low fat cheese slice to the cooked chicken and oven again for
2 mins at 220°C

. Add your cooked chciken to a brioche bun with lettuce , tomato &
yoghurt sauce

- FOR YOUR REFRESHING YOGHURT SAUCE

ZACK CHUG
C o o k b o o k
• Add chopped red onion, coriander, grated cucumber & paprika
seasoning to 50g of low fat Greek yoghurt

• Mix well

THE

Scan me !!

53
FAJITA PASTA
HIGH PROTEIN CHICKEN

Calories 400 Carbs 32g Protein 44g Fat 7g

INGREDIENTS
150g raw chicken breast
Tsp. Olive oil

Cajun seasoning ( Paprika, ,garlic granule,

Oregano, black pepper)

50g Red bell pepper

50g onions

Tsp. cumin

Tsp. chilli seasoning

150ml unsweetened almond milk

METHOD:

ZACK CHUG
20g mozzarella cheese

C o o k b o o k
. Add tsp. Olive oil 100g boiled pasta

. Add Paprika, garlic granules , Oregano & black pepper seasoning to the
raw chicken

THE
. Cook on a pan on medium to high heat for 10 mins

. Chop your bell pepper and onions and add to the pan with the cooked
chicken and leave on medium heat for 5 mins

. Add cumin and chilli seasoning, this brings the true fajita flavour

. Add 150ml of unsweetened almond milk & 20g of Mozzarella cheese

. Simmer on low heat and add in your boiled pasta and stir all together
again

. Optional to garnish with parsley

Scan me !!

54
 HIGH PROTEIN LOADED

PASTA BAKE
Calories 400 Carbs 33g Protein 41g Fat 12g

INGREDIENTS

100g of boiled penne

pasta

200g chopped tomatoes

Basil

20g chopped red bell

pepper

100g of cooked chicken

breast

ZACK CHUG
C o o k b o o k
20g of mozzarella cheese

10g jalapeños

THE
METHOD:
• Add boiled pasta, chopped tomatoes, basil, bell pepper, and cooked
chicken breast to a pan

• Stir together on medium to high heat for 10 minutes

• Top it off with mozzarella and jalapenos

• Oven bake for 5-10 mins at 220°C

Scan me !!

55
 HIGH PROTEIN LINGUINE

PASTA
Calories 470 Carbs 37g Protein 47g Fat 14g

INGREDIENTS
100g of raw chicken breast

Tsp. paprika seasoning

Tsp. Chilli flakes

Tsp.garlic granules

100g of boiled pasta

Handful of spinach

125ml of skimmed milk

(or any milk of choice )

ZACK CHUG
C o o k b o o k
20g of mozzarella cheese

30g low fat cream cheese

THE
METHOD:
• Season your raw chicken breast with paprika, chilli flakes and garlic
granules

• pan fry for 10 mins on high heat

• Add boiled pasta, spinach, milk, mozzarella, and cream cheese to

your cooked chicken

• Stir together on medium heat for 10 mins

Scan me !!

56
 HIGH PROTEIN

PESTO PASTA
Calories 490 Carbs 34g Protein 45g Fat 17g

INGREDIENTS

100g boiled Pasta

Fresh Basil

Teaspoon of pesto sauce

Tsp. minced garlic

200 ml of unsweetened
almond Milk (you can use
whatever milk you'd like
for this)

ZACK CHUG
C o o k b o o k
20g Mozzarella Cheese

30g Low Fat cream cheese

100g of cooked chicken

THE
breast
METHOD:
• Add boiled pasta, basil, pesto, garlic, almond milk. Mozzarella and
cream cheese to a pan on medium heat for 5 mins until it is creamy

• Then add in your cooked chicken breast

• Stir together on medium heat for 5 minutes again

Scan me !!

57
 HIGH PROTEIN CHICKEN

RIGATONI
Calories 450 Carbs 36g Protein 44g Fat 8g

INGREDIENTS
250g chopped tomatoes

20g chopped onions

Tsp. garlic granulest

Tsp.oregano

Chilli flake seasoning

100g fat free Greek yoghurt

100g boiled rigatoni pasta

ZACK CHUG
20g mozzarella cheese

C o o k b o o k
100g cooked chicken breast

METHOD:

THE
• Add chopped tomatoes, onions, garlic, oregano, chilli flakes, Greek
yoghurt to a pan

• Stir and let them simmer on 5 mins on low to medium heat

• Then transfer to a blender and blend into a sauce

• Add your sauce to boiled pasta, mozzarella, cooked chicken breast

and mix together

• Add it all to a pan on medium heat for 10 mins

Scan me !!

58
 BURRITO
HIGH PROTEIN LOADED CRUNCHY

Calories 470 Carbs 44g Protein 35g Fat 15g

INGREDIENTS
Tortilla wrap

20g mozzarella cheese

100g of raw lean beef mince

50g drained black beans

Tablespoon of Salsa

Tablespoon Guacamole

ZACK CHUG
20g chopped onions

C o o k b o o k
Coriander

3 nachos

THE
METHOD: OPTIONAL to add hot sauce

• Add all of your ingredients to the tortilla wrap

• You can use your own choice of meat for the filling

• Once all the ingredients have been added, wrap and fold into a burrito
( may need to watch a 30 sec YouTube tutorial on how to do so lol)

• Pan fry the burrito or grill for 5 mins

Scan me !!

59
 HIGH PROTEIN

MAC & CHEESE

Calories 420 Carbs 45g Protein 20g Fat 15g

INGREDIENTS

10g of cheddar cheese

25g of mozzarella cheese

40g of low-fat cream cheese

10g of plain flour

Tsp. paprika

200 ml of unsweetened
almond milk

ZACK CHUG
C o o k b o o k
100g of boiled pasta

Optional basil
METHOD:
• Add your cheeses to plain flour, paprika, almond milk and stir on low THE

to medium heat on a pan for 5 mins

• Add your boiled pasta to the pan and fold it into your cheesy mixture
whilst on low heat

• Then add your mac and cheese to a dish and oven for 10 mins at 220°C

• Finally, garnish your mac and cheese with basil

Scan me !!

60
 HIGH PROTEIN

FAJITA WRAP
Calories 390 Carbs 32g Protein 35g Fat 11g

INGREDIENTS

100g raw chicken breast

Tablespoon of BBQ sauce

Cumin seasoning

Paprika seasoning

30g of mixed bell peppers

30g chopped onions

ZACK CHUG
C o o k b o o k
Tablespoon of Salsa

30g of mozzarella cheese

METHOD: THE

• Add bbq sauce, seasonings, pepper, onions to your chicken breast

• Pan fry this all together for 10 mins on medium heat

• Add your cooked fajita chicken to a tortilla wrap

• Then add salsa and cheese and fold your wrap and grill for 5 mins

Scan me !!

61
 HIGH PROTEIN

CA JUN PASTA
Calories 350 Carbs 32g Protein 34g Fat 10g

INGREDIENTS
40g bell peppers

30g chopped onions

100g of boiled pasta

40g low fat cream

cheese

Cajun seasoning

Garlic granules

Thyme seasoning

ZACK CHUG
C o o k b o o k
100g of cooked chicken
breast

OPTIONAL 5g of Parmesan
METHOD: cheese

• Add your peppers, onions, boiled pasta, cream cheese, seasonings to THE

a pan

• Stir together on medium heat for 5 minutes

• Then add in your cooked chicken breast and heat for 5 minutes again
on low to medium heat

• Optional to top it off with parmesan cheese

Scan me !!

62
 HIGH PROTEIN

CARBONARA PASTA
Calories 440 Carbs 38g Protein 42g Fat 13g

INGREDIENTS

100g boiled pasta

One whole Egg

15g Parmesan cheese

Garlic

Black Pepper

100ml of Pasta water

ZACK CHUG
( water leftover from boiling

C o o k b o o k
your pasta)

100g of Cooked Turkey

rashers ( you can use whatever
meat choice you’d like for this )

THE

METHOD:
• Start off by boiling your pasta and putting 100g aside

• Add your pasta with egg, cheese, garlic, black pepper, pasta water to a pan

• Stir together on low to medium heat for 5 mins

• Add in cooked turkey rashers to your pasta and stir again on low heat for
10 mins this time

Scan me !!

63
 HIGH PROTEIN

CREAMY PASTA
Calories 490 Carbs 40g Protein 44g Fat 17g

INGREDIENTS

100g boiled pasta

200g of tomato sauce

/ passata

Garlic granules

Basil

50g Red bell pepper

ZACK CHUG
25g mozzarella cheese

C o o k b o o k
30g low fat cream
cheese

THE
100g of cooked chicken
breast
METHOD:
• Stir your boiled pasta with tomato sauce, garlic, basil, pepper,
mozzarella and cream cheese all on a pan on medium heat for 10 min

• Leave it to simmer on the pan and then add in your cooked chicken
breast

• Stir together on the pan for 5 mins on high heat

Scan me !!

64
 HIGH PROTEIN

NOODLES
Calories 300 Carbs 31g Protein 30g Fat 5g

INGREDIENTS

100g Raw Chick Breast

Tablespoon Soy Sauce

Freshly chopped ginger

and garlic

Spring onion

ZACK CHUG
100g boiled ramen noodles

C o o k b o o k
Optional 5g sesame seeds
METHOD:

THE
• Add your soy sauce. Chopped ginger. Garlic and spring onions to your
chicken breat

• Mix it well together and then pan fry on medium heat for 10 minutes

• Add in your cooked ramen noodles and stir together for 5 mins on
high heat

• Optional to top it off with sesame seeds

(macros included are without sesame seeds)

Scan me !!

65
 HIGH PROTEIN FLUFFY

CHICKEN RICE
Calories 350 Carbs 38g Protein 40g Fat 3g

INGREDIENTS

50g uncooked washed

basmati rice

tsp. turmeric

Tsp. paprika

tsp. cumin seasoning

coriander

ZACK CHUG
garlic

C o o k b o o k
150ml water

150g raw chicken breast

THE
baby tomatoes

METHOD:
• Add all the ingredients to an oven dish and stir together

• Then add it to an oven for 25-30 mins at 220°C

Scan me !!

66
 HIGH PROTEIN

ALFREDO PASTA
Calories 490 Carbs 42g Protein 50g Fat 14g

INGREDIENTS

100g boiled Tagliatelle Pasta

(or any pasta of your choice )

Oregano

Garlic granules

15g spinach

200 ml of skimmed Milk

(can use whatever milk you’d

ZACK CHUG
like for this)

C o o k b o o k
25g Mozzarella Cheese
METHOD: 30g Low Fat cream cheese

THE
• Add your boiled pasta to your
100g of cooked chicken Breast
seasonings, spinach, milk, mozzarella
and cream cheese

• Add them all together on a pan on low heat for 10 minutes

• Optional to add in pasta water to the pan to make the sauce thicker

• Then add in your cooked chicken

• Stir on medium heat on the pan for 5 minutes

Scan me !!

67
 KEBAB
HIGH PROTEIN

(without pitta bread & yoghurt)

Calories 425 Carbs 10g Protein 37g Fat 20g

INGREDIENTS

100g raw lamb mince

( can use any meat of your
choice )

30g chopped onions

30g chopped pepper

Teaspoon Garlic

Teaspoon cumin

ZACK CHUG
½ tsp. chilli powder

C o o k b o o k
15g breadcrumbs

METHODS: One whole egg

THE
• Mix all your ingredients well together OPTIONAL pitta bread
and roll into a kebab shape, don’t be
afraid to get your hands dirty! Salad

• You can form patties if that is easier

for you

• Pan fry the kebab for 15-20 mins on medium heat and constantly
flipping them over

• Enjoy with optional sides of pitta bread, salad, and mint yoghurt

Scan me !!

68
BOLOGNESE
HIGH PROTEIN SPAGHETTI

Calories 490 Carbs 39g Protein 44g Fat 19g

INGREDIENTS

100g Chopped Tomatoes

30g Chopped onion

Garlic

50g fat free Greek

yoghurt

Basil seasoning

100g of cooked chicken

mince

ZACK CHUG
(seasoned with paprika)

C o o k b o o k
100g of boiled spaghetti
pasta

20g of mozzarella cheese

METHOD: THE

• Blend your chopped tomatoes, onion, garlic, basil, and yoghurt into
a cream sauce

• Add your cooked chicken mince and boiled spaghetti to the cream
sauce

• Top with 20g of mozzarella cheese

• Stir all together on high heat for 5-10 mins

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69
 HIGH PROTEIN

LASAGNA
Calories 400 Carbs 40g Protein 40g Fat 15g

INGREDIENTS

125g Raw Chicken Mince

100g Chopped Tomatoes

30g Chopped onions

15g Spinach

Tsp. Paprika

Tsp. Garlic

Tsp. Oregano

ZACK CHUG
C o o k b o o k
2 lasagne sheets

METHOD: 25g Mozzarella cheese

• Add your chopped tomatoes to chicken mince, onions, spinach,

THE
and seasonings

• Pan fry all together on high heat for 8 mins

• Split your meat in 2 portions and layer the first portion with a
lasagne sheet

• Add the second portion of meat on top and then layer again with
a lasagne sheet

• Top it all off with 25g mozzarella cheese

• Oven for 10-15 at 220 °C

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70
TAKEAWAYS

71
 HIGH PROTEIN LOW CALORIE

CHICKEN NUGGETS
Calories 220 Carbs 13g Protein 34g Fat 2g

INGREDIENTS
2 rice cakes

Paprika

garlic seasoning

oregano seasoning

100g Egg whites

100g raw Chicken

ZACK CHUG
breast cut into pieces

C o o k b o o k
METHOD:

THE
• Add your rice cakes and seasoning to a blender

• Blend into a fine powder like flour

• Place your rice cake powder onto a separate plate and your egg
whites into another separate bowl

• Get your chicken pieces and coat them in the egg whites first
and then the powder

• Place onto a baking tray and oven or air fry for 20 mins at 220 °C

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72
 HIGH PROTEIN

LOADED FRIES
Calories 470 Carbs 51g Protein 42g Fat 12g

INGREDIENTS:
250g sliced white
potato

Oregano

Paprika

100g lean cooked beef

mince

ZACK CHUG
30g Mozzarella cheese

C o o k b o o k
Jalapenos

THE
METHOD:
• Slice 250g of potato into fries

• Add oregano and paprika seasoning and bake in the oven or

air fry for 10 mins at 220 °C

• Add the beef, cheese and jalapenos to the fries

• Oven or air fry again for 5-10 mins at 220°C

Scan me !!

73
 HIGH PROTEIN

CHICKEN GYRO
Calories 390 Carbs 36g Protein 35g Fat 9g

INGREDIENTS
100g raw chicken breast

100g low fat Greek yoghurt

Teaspoon. Olive oil

Teaspoon lemon juice

Garlic paste

Cumin

Coriander

Tortilla wrap

ZACK CHUG
C o o k b o o k
50g of tzatziki sauce

Mixed salad (lettuce, tomatoes

and cucumber)

THE
METHOD:
• Marinade your chicken in yoghurt, olive oil, lemon juice, garlic paste,
cumin, coriander and mix well together

• Pan fry the chicken on medium heat for 10 minutes

• In the meantime prepare tzatziki sauce, mix Greek yoghurt with cucumber

• Add your cooked chicken, tzatziki sauce, and salad to your tortilla wrap

• Fold over the wrap and grill it for 5 minutes at 220°C

Scan me !!

74
 HIGH PROTEIN HONEY GARLIC

TENDERS
Calories 360 Carbs 34g Protein 50g Fat 3g

INGREDIENTS
Tbsp. Honey
Tsp. Garlic paste
2 Tbsp. Light soy sauce
Tbsp. Hot sauce
15g of cornflakes
Tsp. paprika,
Garlic granules
125g of egg whites

ZACK CHUG
150g of raw chicken breast

C o o k b o o k
sliced into tenders
METHOD:
• Add your cornflakes, paprika and garlic granules to a sealed bag and
mix and crush

THE
• Add egg whites to a separate bowl

• Cut your chicken breast into tenders and coat each tender in the egg
whites first and then the cornflakes

• Then oven or air fry the chicken for 20 mins at 220°C

• Meanwhile, mix your honey, garlic paste, soy sauce and hot sauce on
high heat on a pan for 5 mins to form your honey garlic sauce

• Once the tenders are cooked, coat them in your honey garlic sauce

Scan me !!

75
 HIGH PROTEIN

DOMINO’S PIZZA
Calories 490 Carbs 27g Protein 60g Fat 15g

INGREDIENTS
One Whole egg
30g oats
125g cottage cheese
Tsp. garlic seasoning
Tsp. oregano seasoning
Tsp. Of baking powder
Bbq sauce
100g of cooked chicken

ZACK CHUG
breast

C o o k b o o k
20g of mozzarella cheese

METHOD:

THE
• Add your oats, egg, cottage cheese, seasonings and baking powder to
a blender

• Blend to form a thick mixture consistency (you can always mix by

hand)

• Pour the mixture to a baking dish

• Add bbq sauce, cooked chicken and mozzarella cheese on top of the
pizza mixture base

• oven for 20 mins at 220°C and enjoy

Scan me !!

76
 HIGH PROTEIN CHICKEN

RAMEN
Calories 450 Carbs 26g Protein 45g Fat 13g

INGREDIENTS

150g raw chicken breast

Cajun Seasoning ( paprika,

garlic, oregano, crushed chilli,
pepper)

Black pepper

60ml light Soy sauce

One chicken stock cube

ZACK CHUG
C o o k b o o k
Garlic

Ginger

30g chopped spring onions,

THE
Red chillis

Packet of ramen noodles

( discard the sauce given with
the pack )

Optional sesame seeds

FULL RECIPEE NEXT PAGE

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77
METHOD:

• Finely chop your spring onion, garlic, ginger and chillis

• Add some low-calorie oil spray to a frying pan on medium to high heat

• Add the veg to the hot pan

. Add soy sauce to the pan

. Add 100-200 ml of boiling water to a chicken stock cube and add that to the
pan on medium heat

. Let it simmer and then add the ramen noodles and leave on low heat for 10 -15
minutes

. Meanwhile, get 150g of sliced raw chicken breast and add soy sauce, black
pepper & Cajun seasoning to it

. Air fry the chicken for 15 mins at 220°C

. Boil one medium egg

. Add the chicken and egg on top of the noodles

ZACK CHUG
. Garnish with optional sesame seeds and enjoy

C o o k b o o k
THE

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78
 HIGH PROTEIN

BUTTER CHICKEN
Calories 530 Carbs 60g Protein 55g Fat 6g

INGREDIENTS
30g chopped red onion
60g medium apple
150g low Fat Greek Yoghurt
125ml semi skimmed milk
( or milk of choice )
150g Chopped Tomatoes
tsp. garlic/ginger paste
tsp. Turmeric
150g raw chicken breast
tsp. Paprika
Tsp. Cumin seasoning

ZACK CHUG
METHOD: 45g washed uncooked rice

C o o k b o o k
coriander
. Finely chop your onion & apple

. Add some low-calorie oil spray to a frying pan on medium heat

. Add your yoghurt, milk, chopped tomatoes, tsp. Of garlic & Ginger paste & let

THE
this simmer for 5-10 mins

. Let it cool & blend it to form a thick creamy paste

. Get 150g of raw diced chicken breast & season with paprika & cumin

. Cook the chicken breasts for about 10 mins on the pan on medium heat

. Add the creamy paste to the cooked chicken and add it all to the pan & let it
simmer for 5-10 mins

. Meanwhile, add 45g uncooked washed basmati rice to a pot and let it boil for
15 mins

. Enjoy with rice and Optional coriander to add

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79
 HIGH PROTEIN

DYNAMITE SHRIMP
Calories 300 Carbs 19g Protein 36g Fat 9g

INGREDIENTS

2 rice cakes

Tbsp. Paprika

150g cooked & peeled king prawns

whole egg

Tablespoon of Light Mayo

Tablespoon of ketchup

Tablespoon of mustard

ZACK CHUG
OPTIONAL sesame seeds

C o o k b o o k
METHOD:

THE
• Blend your rice cakes and paprika into a flour
• Then add a whole egg into a bowl and whisk
• Coat your prawns in the egg mix & then the rice cake flour
• Oven or air fry the coated prawns for 15-20 mins at 220°C
• Then for the sauce add a tablespoon of light mayo, ketchup &
mustard together
• Mix these sauces into a dynamite sauce and coat your shrimp in the
sauce
• Add Optional sesame seeds on top

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80
 FRIES
HIGH PROTEIN ANIMAL STYLE

Calories 400 Carbs 36g Protein 39g Fat 13g

INGREDIENTS

1 Tablespoon of Light Mayo

Tablespoon of Ketchup

10g chopped gherkins

150g Raw Potato

tsp. paprika seasoning

100g of cooked lean beef mince

( or meat of choice )

40g chopped onions

ZACK CHUG
C o o k b o o k
20g of mozzarella cheese

METHOD:
• Firstly, mix your condiment sauces and gherkins into the animal style

THE
sauce

• Then slice your raw potato into fries shapes

• Add paprika seasoning to the potato fries & oven or air fry them for
15-20 mins at 220°C

• Meanwhile, sauté chopped onions on the pan for 10 mins into

caramelised onions

• Once the fries are cooked, add your cooked beef, caramelised onions
& mozzarella on top of them

• Oven or air fry one more time for 5 mins at 220°C & then add your sauce
from before hand

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81
 HIGH PROTEIN CHICKEN

SMASH BURGER
Calories 420 Carbs 31g Protein 42g Fat 13g

INGREDIENTS
150g raw chicken breast
Garlic granules
Salt and pepper seasoning
30g of chopped red bell pepper
30g of chopped spring onion
Brioche bun
40g of smashed avocado
Low fat cheese slice

ZACK CHUG
Drizzle of sriracha sauce

C o o k b o o k
METHOD:
• Finely cut your chicken breast into tiny pieces using a sharp knife
• Season the chicken and add red bell pepper and spring onions to it

THE
• Mix it all together and form them into balls
• Smash the balls into 2 smash patties (can use a spatula to smash)
• Add each patty onto a pan on medium to high heat for 10 minutes
on each side
• Meanwhile smash your avocado
• Add the patties to a brioche bun, smashed avocado & a low fat
cheese slice

• Top with whatever sauce you like

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82
 HIGH PROTEIN

SPRING ROLLS
Calories 500 Carbs 60g Protein 43g Fat 10g

INGREDIENTS
150g raw chicken breast
Tablespoon light soy sauce
Tsp. Chilli powder
Tsp. Garlic paste
5g shredded cabbage
5g shredded carrot
5g chopped spring onion

5 small tortilla wraps

METHOD:

ZACK CHUG
C o o k b o o k
• Marinade your raw chicken breast with soy sauce, chilli powder and
garlic paste

• Pan fry on medium to high heat for 10 mins and then shred your cooked
chicken using a knife and fork

THE
• Then, add shredded cabbage, carrot & spring onion to the chicken

• Stir this all together and pan fry on medium heat for 5 mins to form your
spring roll filling

• Add equal portions of cooked chicken stir fry to each small tortilla of the
5 you have and fold into a roll

• Oven or air fry each roll for 5 mins at 220°C

• Optional mint sauce to top it off

• The macros are for all 5 spring rolls

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83
 HIGH PROTEIN BIG MAC

PIZZA
Calories 477 Carbs 26g Protein 54g Fat 18g

INGREDIENTS
Whole egg
30g Oats
100g low fat Greek
yoghurt
tsp. oregano
Tsp. garlic paste
tsp. Baking powder
60g of tomato sauce
100g of lean cooked beef

ZACK CHUG
mince
( or any meat of choice )

C o o k b o o k
10g gherkins

METHOD: 10g chopped red onions

THE
25g of mozzarella cheese
• Blend your oats firstly

• Mix your oat flour, Greek yoghurt, egg, oregano, garlic paste &
baking powder into a thick mixture

• Bake it in the oven for 15 mins at 220°C

• After this is done, add tomato sauce, cooked beef, gherkins, onions,
and mozzarella to your pizza base

• Oven it all again for 5 mins at 220°C

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84
 BIG MAC
HIGH PROTEIN CHICKEN

Calories 500 Carbs 57g Protein 50g Fat 6g

INGREDIENTS
2 rice cakes

tsp. tpaprika

Tsp. garlic granulest

Tsp. oregano seasoning

2 raw chicken breasts

(150g raw weight for both)

70g of egg whites

3 low cal single brioche buns

ZACK CHUG
Chopped lettuce

C o o k b o o k
low fat cheese slice

METHOD: 10g light mayonnaise

THE
• Blend your rice cakes and seasonings into a flour

• Place the flour onto a plate & add the egg whites into a separate
bowl

• Dip and coat your chicken breasts in the egg whites & then the rice
cake flour

• Oven or air fry the chicken for 15 mins at 220°C

• Add it to the brioche buns, lettuce, cheese slice & light mayo

Scan me !!

85
 HIGH PROTEIN SZECHUAN

NOODLES
Calories 370 Carbs 40g Protein 36g Fat 5g

INGREDIENTS

30ml light soy sauce

chilli flakes

tsp. Garlic paste

tsp. Honey

50g red onion

50g bell pepper

150ml water

ZACK CHUG
C o o k b o o k
100g of boiled rice noodles

100g of cooked chicken breast

THE
optional sesame seeds
METHOD:
• Add soy sauce, chilli flakes, garlic paste, honey, red onion, bell pepper
and water to a pan

• Simmer on high heat on the pan for 5 mins to form a sauce

• Add your boiled noodles & cooked chicken breast to the sauce

• Stir together and leave on low heat for 10 mins

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86
 HIGH PROTEIN CREAMY

Calories 470 Carbs 37g Protein 40g Fat 17g

INGREDIENTS
100g Raw chicken breast
Paprika
Garlic seasoning
50g Avocado
100g low fat Greek yoghurt
Coriander
Chilli flakes
100g of cooked pasta
( roughly 60g dry weight of
pasta )

ZACK CHUG
20g of Mozzarella cheese

C o o k b o o k
OPTIONAL to garnish with
parsley

METHOD:

THE
• Season your raw chicken with paprika and garlic

• Air fry for 20 mins @ 220°C OR Pan fry for 20 mins

• Then blend your Avocado, low fat Greek yoghurt, coriander and chilli flakes
to form your creamy pasta sauce

• Meanwhile boil your pasta and then add your cooked chicken and sauce to
the pasta

• Then add your mozzarella cheese and mix it all together

• Simmer on low heat for 10 mins

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87
 HIGH PROTEIN CHICKEN

KEBAB WRAP
Calories 390 Carbs 37g Protein 45g Fat 5g

INGREDIENTS
150g of raw chicken breast
100g fat free Greek yoghurt
tsp. Garlic granules
Tsp. cinnamon
Tsp. oregano seasoning
tsp. Of lemon juice
1 light tortilla wrap
10g tomato
10g cucumber

ZACK CHUG
C o o k b o o k
20g spinach
Low cal garlic Mayo sauce

METHOD:
• Mix and marinade your raw chicken in Greek yoghurt, seasonings and THE

lemon juice

• Once the chicken is coated, pan fry on medium to high heat for 10
mins

• Add tomato, cucumber, spinach, and the cooked chicken to a light

tortilla wrap

• Then top with low cal garlic mayo sauce & fold

• it is optional to grill for 5 mins

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88
 HIGH PROTEIN MINI

POPCORN CHICKEN
(FOR WHOLE SERVING)

Calories 260 Carbs 17g Protein 38g Fat 4g

INGREDIENTS

25g Oats

tsp. garlic

Tsp. paprika

Tsp. oregano seasoning

125g of raw diced c

hicken breast

ZACK CHUG
70g of egg whites

C o o k b o o k
tsp. Of Hot sauce
METHOD:

THE
• Blend your oats & seasonings into an oat flour and set aside on a plate

• Mix hot sauce with your egg whites in a bowl

• Coat your diced chicken breast in the egg white mix and then the oat
flour mix

• Oven or air fry the chicken for 20 mins

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89
EASY PIZZA
HIGH PROTEIN

Calories 400 Carbs 26g Protein 43g Fat 13g

INGREDIENTS

50g tomato Passata sauce

tsp. oregano

30g low fat cream cheese

Lebanese flatbread

20g of mozzarella cheese

ZACK CHUG
basil leaves

C o o k b o o k
100g of cooked chicken
breast

THE
METHOD:
• Blend the tomato sauce, oregano and low fat cream cheese

• Add it to a Lebanese flatbread, top the flatbread with basil, mozzarella

& cooked chicken breast

• Oven for 5-10 mins at 220°C

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90
 HIGH PROTEIN LOADED

POTATOES
Calories 370 Carbs 31g Protein 40g Fat 10g

INGREDIENTS

150g raw white potato

tsp.oregano seasoning

Tsp.paprika seasoning

20g chopped spring onion

100g of lean cooked beef

ZACK CHUG
jalapeños

C o o k b o o k
25g of mozzarella cheese

optional low cal white sauce

THE

METHOD:
• Dice your raw potato into cubes, season it and add spring onions to it

• Mix it all together and oven or air fry for 15 mins at 220°C

• Add your cooked beef, jalapeños & mozzarella to the cooked potatoes

• Oven it all again for 5 mins at 220°C

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91
 HIGH PROTEIN

FLAMIN’ NUGGETS
Calories 270 Carbs 10g Protein 43g Fat 7g

INGREDIENTS

15g of cheese Cheetos

Chilli powder

75g of egg whites

150g of raw diced

chicken breast

ZACK CHUG
C o o k b o o k
METHOD:

THE
• Blend Cheetos and chilli powder into a powder

• Add your egg whites to a bowl

• Dip and coat your chicken breast in the egg whites and then the
Cheetos powder

• Add them all to a tray and oven or air fry for 20 mins at 220°C

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92
GARLIC BREAD
HIGH PROTEIN

Calories 325 Carbs 25g Protein 27g Fat 15g

INGREDIENTS

Whole egg

Crushed garlic cloves

Oregano

25g oat flour

( blended up 25g of rolled oats )

100g of low fat Greek yoghurt

20g mozzarella cheese

ZACK CHUG
C o o k b o o k
Tsp. Baking powder️

Optional to add a low fat light

cheese slice

THE
METHOD:
• Mix all of your ingredients together to form a thick base

• Optional to add a cheese slice on top if you want an even more cheesy
garlic bread

• Place the mixture in the oven for 20 mins at 220°C

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93
 HIGH PROTEIN KFC

ZINGER TOWER
Calories 470 Carbs 46g Protein 50g Fat 7g

INGREDIENTS
2 rice cakes
Tsp. tpaprika
Tsp. garlic granules
Tsp. oregano
2 raw chicken breasts
(150g raw weight for both)
Sriracha sauce
70g of egg whites

ZACK CHUG
C o o k b o o k
Brioche bun
Lettuce
Low fat cheese slice
METHOD:
THE
• Blend your rice cakes and seasonings into a flour like powder and set
aside on a plate

• Add sriracha sauce and egg whites to a bowl and mix well

• Coat your chicken breasts in the egg mixture first and then your rice
cake powder

• Oven or air fry the chicken breasts for 15 - 20 mins at 220°C

• Add the cooked chicken to a brioche bun, lettuce, low fat cheese slice
& extra sriracha sauce

Scan me !!

94
 HIGH PROTEIN

CHICK ‘N CHEESE BITES

(FOR WHOLE MIXTURE)

Calories 450 Carbs 26g Protein 52g Fat 15g

INGREDIENTS

One whole egg

30g oats

75g of fat free Greek yoghurt

100g cooked chicken breast

25g mozzarella cheese

Tsp. Baking powder

ZACK CHUG
C o o k b o o k
METHOD:

THE
• Blend your oats into oat flour

• Then mix in all the ingredients together and scoop equal servings
onto a baking tray

• I ended up making 4 equal mixtures in the end and placing them

into cupcake holders

• Bake in the oven for 5 mins at 220°C

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95
 PIZZA
HIGH PROTEIN MARGHERITA

Calories 320 Carbs 26g Protein 25g Fat 13g

INGREDIENTS

One whole egg

30g of oat flour (blended up oats)

100g of fat free Greek yoghurt

Tsp. garlic paste

Tsp. oregano

50g tomato sauce

ZACK CHUG
Basil seasoning

C o o k b o o k
25g of mozzarella cheese

THE
METHOD:
• Blend your oats into oat flour

• Mix your oat flour with egg, yoghurt, garlic paste and oregano into a
base mixture

• Bake the base in the oven for 20 mins at 220°C

• Once baked, top it off with tomato sauce, basil and mozzarella

• Oven it again for 5 mins at 220°C

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96
 HIGH PROTEIN KFC NASHVILLE

TENDERS
Calories 300 Carbs 18g Protein 47g Fat 4g

INGREDIENTS

25g Oats

Tsp.Paprika

Tsp. garlic granules

½ tsp. chilli powder

seasoning

100g egg whites

Tsp bbq sauce

ZACK CHUG
150g raw chicken breast

C o o k b o o k
into slices

OPTIONAL hot sauce

METHOD:
THE
• Blend your oats and seasoning into a flour and set aside on a plate

• Mix your egg whites and bbq sauce in a bowl

• Coat your chicken in the egg mix and then the flour

• Then place in the oven or air fry for 20 mins at 220 °C

• Optional to drench it all in hot sauce

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97
 HIGH PROTEIN MCDONALDS

FILLET-O-FISH
Calories 400 Carbs 36g Protein 44g Fat 6g

INGREDIENTS
10g Popcorn
( sweet or salted or both )
Tsp.Garlic granules,
Black Pepper
Tsp. Onion Powder
seasoning
75g Egg Whites
Mustard sauce
150g of raw cod fillet

ZACK CHUG
Brioche bun,

C o o k b o o k
Light cheese slice
5g tartar sauce
METHOD:

THE
• Blend your popcorn and seasonings together into a flour like powder
and set aside on a plate

• Mix your egg whites and mustard together in a bowl

• Coat your fish fillet in your egg white mix and then the popcorn powder

• Oven or air fry the fish fillet for 20 mins at 220°C

• Add your fish fillet to a brioche bun, and top the burger with a light
cheese slice and tartar sauce

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98
 HIGH PROTEIN

PIZZA ROLL
Calories 320 Carbs 28g Protein 24g Fat 12g

INGREDIENTS

1 hot dog roll

50g Tomato sauce

Oregano

Basil seasoning

20g of mozzarella

ZACK CHUG
cheese

C o o k b o o k
50g of Turkey
pepperoni

THE

METHOD:
• Add all your ingredients to the hot dog roll

• Then add to the oven for 5-10 mins at 220°C

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99
 HIGH PROTEIN

SMASH BURGER
Calories 400 Carbs 32g Protein 36g Fat 12g

INGREDIENTS

125g of raw lean beef

mince

Garlic granules

Salt

Black pepper seasoning

ZACK CHUG
C o o k b o o k
Brioche bun

Slice of lettuce

THE
2 light cheese slices

METHOD: Sauce of choice

• Season your raw beef mince

• Roll into balls and smash into patties using a flat spatula

• Pan fry each side of the patty for 5 mins on medium heat

• Add the cooked patties to a brioche bun, lettuce, cheese slices and
whatever sauce you like

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100
 HIGH PROTEIN

CRISPY SHRIMP
Calories 260 Carbs 17g Protein 28g Fat 8g

INGREDIENTS

25g oats

Tsp. garlic

Tsp. paprika

Black pepper seasoning

150g of King prawns

Tablespoon of soy sauce

ZACK CHUG
1 large egg

C o o k b o o k
OPTIONAL low cal sweet
chilli sauce
METHOD:

THE
• Blend your oats and seasonings into a flour and spread on a plate

• Mix one egg and soy sauce together, and set aside

• Coat your prawns in the egg mixture first and then your oat flour

• Air fry or add to the oven for 20 mins at 220 °C

• Optional to add low call sweet chilli sauce to your crispy prawns

Scan me !!

101
 HIGH PROTEIN CHICKEN

LOADED FRIES
Calories 390 Carbs 30g Protein 40g Fat 10g

INGREDIENTS

150g of raw sliced white

potato

Tsp. paprika

Tsp. oregano seasoning

10g jalapeños

30g of mozzarella

ZACK CHUG
OPTIONAL light Mayo sauce

C o o k b o o k
OPTIONAL coriander

METHOD:

THE
• Slice your raw potato into fries

• Season them with paprika & oregano and oven or air fry for 15 mins at
220°C

• Add your cooked chicken, jalapenos & mozzarella to your fries

• Oven again for 5 mins at 220°C

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102
 H I G H PR OT E I N PH I L LY

CHEESESTEAK
Calories 490 Carbs 32g Protein 40g Fat 20g

INGREDIENTS

100g of raw sirloin steak

Chopped onions

Garlic granules

Salt and pepper seasoning

30g of mozzarella

ZACK CHUG
C o o k b o o k
METHOD:

THE
• Season your raw steak with salt and pepper, garlic and add onions to it

• Pan fry your steak until its cooked to your liking

• Add the cooked beef to a 6-inch sub roll

• Top it off with mozzarella cheese and then grill for 5 mins at 220°C

Scan me !!

103
 HIGH PROTEIN KFC

BURGER
Calories 390 Carbs 43g Protein 39g Fat 5g

INGREDIENTS
2 rice cakes
Tsp. Paprika
Tsp. garlic granules
Tsp. oregano
75g egg whites
Tbsp. Worcestershire sauce
100g of raw chicken breast fillet
Hot sauce

ZACK CHUG
C o o k b o o k
Brioche bun
Lettuce
METHOD: Light cheese slice

THE
• Add your rice cakes and seasoning to a blender and blend into a flour

• Place the flour on a plate and set aside

• Then mix your egg whites with Worcestershire sauce

• Coat your chicken in the egg mix and then your rice cake flour
afterwards

• Then oven or air fry your chicken for 20 mins at 220°C

• Once the chicken is crispy and cooked, drench it in hot sauce and
then add it to a brioche bun, lettuce, and a light cheese slice

Scan me !!

104
 PIZZA
HIGH PROTEIN PEPPERONI

Calories 425 Carbs 26g Protein 37g Fat 18g

INGREDIENTS

Whole egg

30g oat flour ( blended oats )

100g low fat Greek yoghurt

Garlic

Basil

One teaspoon of baking

powder

ZACK CHUG
C o o k b o o k
75g of tomato sauce
(Passata)

25g of mozzarella cheese

THE
METHOD: 50g of turkey pepperoni

• Mix your egg, oat flour, yoghurt, garlic, basil and baking powder into
a pizza base

• Add tomato sauce, mozzarella, and pepperoni on top of your pizza

mix base

• Place in the oven for 20 mins at 220°C

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105
 PIZZA
HIGH PROTEIN

Calories 470 Carbs 24g Protein 55g Fat 16g

INGREDIENTS

Whole egg

25g oats

125g low fat Greek yoghurt

Garlic granules

Oregano

Teaspoon of baking
powder

ZACK CHUG
50g of tomato

C o o k b o o k
paste

25g of mozzarella cheese

THE
100g of cooked
chicken breast

METHOD:
• Mix your egg, oats, yoghurt, garlic, oregano, baking powder into a
thick pizza base

• Top the base with tomato paste, cheese, and cooked chicken

• Place in the oven for 20 mins at 220°C

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106
 HIGH PROTEIN

TIKKA MASALA
Calories 470 Carbs 49g Protein 53g Fat 7g

INGREDIENTS

Onion

200g Chopped tomatoes

Garlic Paste

½ teaspoon turmeric

½ Tsp. gharam masala

200g fat free Greek

ZACK CHUG
yoghurt

C o o k b o o k
METHOD: 100g of cooked chicken

• Add your chopped onion, tomatoes, garlic, OPTIONAL cooked 125g

turmeric, gharam masala and yoghurt onto pilau rice

THE
a pan

• simmer on the pan for high heat for 5 mins and then remove from the
pan and into a blender

• Blend into a thick creamy tikka pasta

• Add your cooked chicken to the paste and stir it all together on a pan
for 10 minutes on medium heat

• Optional to enjoy your chicken tikka with your pilau rice

Scan me !!

107
 HIGH PROTEIN BUTTERMILK

CHICKEN BURGER
Calories 490 Carbs 52g Protein 53g Fat 8g

INGREDIENTS

200ml Skimmed milk

Tablespoon of Lemon juice

Paprika

Garlic granules

Oregano seasoning

20g of oat flour ( blended oats )

ZACK CHUG
150g of raw chicken breast cut

C o o k b o o k
into 2 fillets

One whole egg

METHOD:

THE
• Add a tablespoon of lemon juice to your milk and this forms a
healthier substitute to buttermilk

• Add in your seasonings and blended oats into the milk

• Mix well to form a chicken marinade

• Add in your chicken and egg to the marinade and mix well

• Once the chicken is coated, oven or air fry for 15-20 mins at 220°C

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108
 HIGH PROTEIN

SUBWAY
Calories 420 Carbs 40g Protein 42g Fat 8g

INGREDIENTS

100g / 6 inch of baguette

roll

100g of cooked chicken

breast

Low fat light cheese slice

Slices of tomato

ZACK CHUG
C o o k b o o k
Slice of lettuce

Drizzle of BBQ sauce

THE
METHOD:
• Cut your 6 inch baguette roll in half

• Add all of the ingredients to the roll

• Bake in the oven for at 220°C

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109
 CHICKEN
N A N D O S B UT T E R F LY

Calories 260 Carbs 2g Protein 30g Fat 16g

INGREDIENTS

50g Bell Pepper

Coriander

Garlic cloves

Tsp. Chilli flakes

Tablespoon olive oil

30ml Water

ZACK CHUG
125g raw chicken breast

C o o k b o o k
OPTIONAL 125g of packet rice
METHOD:
• Blend your pepper, coriander, garlic, chilli flakes, oil and water into a

THE
nandos marinade

• Slice your raw chicken down the middle of the breast to form a
butterfly chicken

• Marinade your chicken in the sauce

• pan fry for 15-20 mins on medium heat

• Enjoy with optional rice, macros are without the rice

Scan me !!

110
 HIGH PROTEIN MCDONALDS

CHICKEN WRAP
Calories 390 Carbs 38g Protein 40g Fat 7g

INGREDIENTS

10g Nachos

Tsp. Paprika

Tsp. Garlic granules

Tsp. Oregano

100g raw chicken breast

strips

ZACK CHUG
100g egg whites

C o o k b o o k
THE
METHOD:
• Crush your nachos and seasoning together and place onto a plate aside

• Mix egg wites with BBQ sauce

• Coat your chicken strips in the egg mix and then onto the crushed nachos

• Oven or air fry the chicken for 15 mins at 220 °C

• Add the cooked chicken to a wrap, salad, and sauce of choice

Scan me !!

111
 HIGH PROTEIN CHILLI

CHEESE FRIES
Calories 425 Carbs 35g Protein 31g Fat 17g

INGREDIENTS

200g white potato thinly sliced

into fries

Tsp. garlic granules

Tsp. Paprika

Tsp. oregano seasoning

Teaspoon of Olive oil

100g of cooked lean beef

ZACK CHUG
(can use your meat preference

C o o k b o o k
choice for this)

25g of cheddar cheese

METHOD:
30g Spring onions

THE
• Thinly slice your potato into fries

• Season the fries and add olive oil and mix well

• Oven or air fry the fries for 15 mins at 220 °C

• Then add your cooked beef, cheese and spring onion on top of your
cooked fries

• Place in the oven again at 220 °C for 5 mins

Scan me !!

112
 HIGH PROTEIN KFC

ZINGER BURGER
Calories 390 Carbs 37g Protein 35g Fat 11g

INGREDIENTS

10g of salted popcorn

Tsp. Paprika

tsp. garlic

Tsp. oregano

100g raw chicken breast

One whole egg

ZACK CHUG
Tsp. of Chilli sauce

C o o k b o o k
Brioche bun

Lettuce

THE
Sauce of choice
METHOD:
• Blend your popcorn and seasonings together to form a powder

• Mix one egg with chilli sauce and coat your chicken with it firstly and
then your powder after

• Oven or air fry the chicken for 15-20 mins at 220 °C

• Add the cooked chicken to the bun, lettuce, and your sauce of choice

Scan me !!

113
 HIGH PROTEIN KFC

TENDERS
Calories 270 Carbs 21g Protein 36g Fat 4g

INGREDIENTS

25g Oats

Tsp. Paprika

Tsp. Garlic granules

Tsp. Oregano

½ tsp. chilli flakes

100g raw chicken

breast slices

ZACK CHUG
C o o k b o o k
100g egg whites

Tsp. bbq sauce

THE
METHOD:

• Blend your oats and seasonings into a fine like flour

• Add egg whites & BBQ sauce to a bowl and whisk

• Place the flour in a separate plate

• Coat your chicken breast slices in the egg white mixture first and
then coat in the blended seasoned oats

• Do this for every slice and place in the oven for 20 mins at 220 °C

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114
 HIGH PROTEIN MC CHICKEN

SANDWICH
Calories 390 Carbs 45g Protein 33g Fat 13g

INGREDIENTS
2 rice cakes

Teaspoon of Black pepper

Tsp. Garlic granules

Tsp. paprika

100g raw chicken breast

One whole egg

ZACK CHUG
Teaspoon of mustard
METHOD:

C o o k b o o k
Brioche bun
• Blend your rice cakes with seasonings into
a rice cake flour Lettuce

THE
OPTIONAL 10g light fat
• Set the flour aside on a plate free mayonnaise

• Whisk one whole egg with a teaspoon of

mustard

• Dip your chicken breast into the egg mix first then your flour

• Oven or air fry for 10-15 mins at 220 °C

• Add your chicken to a bun with lettuce and light mayo

Scan me !!

115
 HIGH PROTEIN CHEESY

McNUGGETS
Calories 340 Carbs 25g Protein 24g Fat 15g

INGREDIENTS
30g Oats

Tsp. garlic

Tsp.paprika

½ Tsp. Baking Powder

Whole egg

75g Fat free Greek

yoghurt

ZACK CHUG
C o o k b o o k
30g Mozzarella cheese

Chopped jalapeños
METHOD:

THE
• Add your oats, seasoning and baking powder to a blender

• Blend into a flour and add in your yoghurt, egg, cheese and
jalapenos

• Mix it all together and spoon onto a tray, you should be able to
make 4-6 mcnuggets

• Bake in the oven or air fry for 15 mins at 220 °C

Scan me !!

116
 HIGH PROTEIN KFC

POPCORN CHICKEN
Calories 290 Carbs 16g Protein 37g Fat 8g

INGREDIENTS
2 rice cakes

Tsp. garlic granules

Tsp. paprika

Tsp. oregano seasoning

125g of raw chicken

breast cut into small
cubes

ZACK CHUG
1 whole egg

C o o k b o o k
Tsp. Of BBQ sauce
METHOD:

THE
• Add your rice cakes and seasoning to a blender

• Blend into a flour and pour flour onto a flat plate

• Whisk one whole egg in a bowl and move to the side

• Get your chicken breast and first dip in the egg mixture and then
your rice cake flour

• Do this for each chicken cube and place all in the oven for 20 mins
at 220°C

Scan me !!

117
 HIGH PROTEIN CHICKEN

CHOW MEIN
Calories 350 Carbs 35g Protein 40g Fat 3g

INGREDIENTS

150g Raw Chicken Breast

Chopped Garlic

Chopped Ginger

50ml light soy sauce

½ tsp. Chilli flakes

30g chopped spring onions

ZACK CHUG
50g Medium boiled egg

C o o k b o o k
noodles

METHOD:
THE
• Marinade your chicken breast with garlic, ginger, soy sauce

• Then season with chilli flakes and add chopped spring onions

• Pan fry your chicken on medium heat for 10 mins

• Add your boiled medium egg noodles and stir fry again for 5-10
mins on medium heat

Scan me !!

118
 HIGH PROTEIN

LOADED NACHOS
Calories 425 Carbs 24g Protein 42g Fat 18g

INGREDIENTS

30g Tortilla chips

100g Shredded cooked

chicken breast

30g Mozzarella cheese

ZACK CHUG
C o o k b o o k
50g Salsa

METHOD: THE

• Add the nachos to an oven dish

• Shred your chicken with a knife & fork and add it to the nachos

• Follow this with salsa and nachos and place in the oven at 220°C
for 5-10 mins

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119
 HEALTHY

KATSU CURRY
Calories 450 Carbs 39g Protein 50g Fat 9g

INGREDIENTS
50g of Apple

60g of chopped onions

1 vegetable stock cube

200ml boiling water

Coriander

Tsp. Of gharam masala

150g cooked Chicken

breast

ZACK CHUG
C o o k b o o k
125g microwaveable
basmati rice

THE
METHOD:
• Firstly, add 200ml boiling water to a vegetable stock cube

• Then add your chopped apple, onions, coriander & gharam masala
to a pan on medium heat for 5 mins and stir together

• Then let it cool for 2 mins and blend it all together

• Then add your katsu sauce to your cooked chicken and basmati
rice

Scan me !!

120
DESSERTS

121
 HIGH PROTEIN

ENERGY BITES
Calories 410 Carbs 46g Protein 28g Fat 13g

INGREDIENTS:

40g Oats

1 Scoop of Protein
Powder

50g Banana

ZACK CHUG
C o o k b o o k
15g Peanut Butter

Tsp. Cinnamon

Desiccated coconut

THE
sprinkles (OPTIONAL)

METHOD:
• Melt 15g of peanut butter firstly

• Add all your ingredients into a mixing bowl

• Mix well into balls

• Freeze for 1-2 hours or leave in the fridge overnight

Scan me !!

122
 EASY HOMEMADE

PROTEIN BARS
Calories 315 Carbs 26g Protein 27g Fat 11g

INGREDIENTS
30g oats

1 scoop chocolate protein

powder

5g Chia seeds

ZACK CHUG
10g peanut butter

C o o k b o o k
150ml unsweetened
almond milk

THE
METHOD:

• Melt the peanut butter

• Add the peanut butter and the remaining ingredients all

together

• Add to a tray, flatten, and fridge for 2-3 hours

• Then cut and divide into equal bars

Scan me !!

123
 HIGH PROTEIN

POPCORN
Calories 350 Carbs 20g Protein 28g Fat 16g

INGREDIENTS
30g of Popcorn

1 scoop of chocolate
protein powder

10g of low-calorie ma-

ple syrup

10g of melted peanut

butter

ZACK CHUG
C o o k b o o k
METHOD:

THE
• Melt the peanut butter

• Add the syrup and protein powder to the melted peanut butter

• Mix till you reach a sand like consistency, add water to this
mixture until it’s thick and gloopy

• Then fold in the popcorn

• Place in a fridge for 1-2 hours

Scan me !!

124
 HIGH PROTEIN BANANA

SNICKERS BAR
Calories 270 Carbs 13g Protein 17g Fat 15g

INGREDIENTS

Half a medium banana

(around 30-40g)

5g of melted peanut butter

10g of peanuts

½ scoop of vanilla protein

powder

10g Cacao powder

ZACK CHUG
C o o k b o o k
melted 5g of coconut oil

METHOD:

THE
• Slice a medium banana down the middle

• Add 5g of melted peanut butter on top of the banana

• Separately, melt the coconut oil, add the cacao & protein powder
to it and mix well.

• Add water if it’s still very thick. This will form a chocolate top
sauce.

• Add the sauce on top of the banana and top it off with peanuts

• Place in the fridge for 2-3 hours

Scan me !!

125
 HIGH PROTEIN

FUDGE BROWNIE
Calories 450 Carbs 24g Protein 48g Fat 14g

INGREDIENTS
1 scoop choc. protein
powder

30g cup of Cacao pow-

der

Tsp of bicarbonate soda

250g fat free Greek yo-

ghurt

ZACK CHUG
C o o k b o o k
100ml of unsweetened
almond milk

10g of dark choc chips

METHOD:
THE
• Add the dry ingredients (cacao & protein powder & bicarb soda
into a bowl first and mix well together

• Add the wet ingredients (yoghurt & almond milk) to the bowl of
dry ingredients and mix well

• Fold in the choc chips

• Add the mixture to a baking tray and bake in the oven for 15-20
mins at 220 °C

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126
 HIGH PROTEIN BERRY

ICECREAM
Calories 260 Carbs 25g Protein 31g Fat 3g

INGREDIENTS
lots of ice

80g Frozen mixed

berries

Scoop of protein vanilla

powder

100g of fat free greek

yoghurt

ZACK CHUG
C o o k b o o k
METHOD:

THE
• Add all the ingredients to
a blender and blend until
a thick consistency

Scan me !!

127
 HIGH PROTEIN

OREO BARS
Calories 330 Carbs 30g Protein 35g Fat 7g

INGREDIENTS

200g Fat Free Greek

Yoghurt

one scoop of protein

powder

2 crushed Oreos

ZACK CHUG
C o o k b o o k
THE
METHOD:

• Add the yoghurt and protein powder to a bowl and mix

• Add in your crushed Oreos to the mix and transfer to a

rectangular dish

• Freeze for 1-2 hours

Scan me !!

128
 HIGH PROTEIN

CHOCOLATE CAKE
Calories 330 Carbs 20g Protein 44g Fat 7g

INGREDIENTS

10g cocoa powder

Scoop of chocolate protein

powder

250g Fat Free Greek

Yoghurt

50ml unsweetened
almond milk

Tsp. Baking powder

ZACK CHUG
C o o k b o o k
OPTIONAL 5g Dark choc
chips

METHOD:
THE
• Add the dry powder ingredients into a bowl and mix well

• Follow this by adding the wet ingredients to the dry ingredients

• Mix until a thick consistency is formed

• Top it off with dark choc chips

• Bake in the oven at 220°C for 20 mins

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129
 HIGH PROTEIN CHOCOLATE

MOUSSE
Calories 291 Carbs 13g Protein 34g Fat 10g

INGREDIENTS

150g Low-fat Greek

yoghurt

5g butter

15g. Cacao powder

ZACK CHUG
1 scoop chocolate

C o o k b o o k
protein powder

THE

METHOD:
• Melt 5g of butter

• Add it to a bowl of yoghurt, cacao & protein powder

• Mix it all together and place in the freezer for 1 hour

Scan me !!

130
 MOUSSE
HIGH PROTEIN BROWNIE

Calories 250 Carbs 15g Protein 34g Fat 6g

ZACK CHUG
C o o k b o o k
METHOD:
THE
INGREDIENTS
• Melt 8g of dark chocolate first 8g dark chocolate

• Add your protein powder, yoghurt, and scoop of chocolate protein

milk to a bowl powder

150g Fat Free Greek

• Mix well and fold the melted chocolate Yoghurt
into it
40ml Unsweetened
• Freeze for 1 hour Almond Milk

Scan me !!

131
 HIGH PROTEIN GOOEY

BROWNIES
Calories 390 Carbs 18g Protein 31g Fat 15g

ZACK CHUG
C o o k b o o k
INGREDIENTS

20g cocoa powder

METHOD:
THE
10g Plain flour
• Add all the ingredients into a
1/4 Teaspoon Baking powder bowl and mix until thick

1 scoop of Chocolate protein powder • Place into a baking tray and

into an oven for 7 mins at
1 egg 220°C

75 ml of Unsweetened Almond Milk

OPTIONAL 10g of Dark Choc Chips

Scan me !!

132
 HIGH PROTEIN BISCOFF

CHEESECAKE
Calories 540 Carbs 40g Protein 40g Fat 23g

INGREDIENTS

Whole egg

40g Low fat cream

cheese

100g of Fat free Greek

yoghurt

Tbsp. Vanilla extract

Scoop of vanilla protein

powder

ZACK CHUG
6 crushed lotus biscuits

C o o k b o o k
(or biscuits of choice)

Low Cal. oil spray

METHOD:

THE
• Mix all your ingredients, apart from the biscuits, into a thick creamy
mixture firstly
• Crush 6 biscuits and flatten to the bottom of a baking tray using low
cal. oil spray

• Pour cheesecake mixture on top and spread evenly

• OPTIONAL to add extra crushed biscuits on top

• Add to oven for 8-10 mins at 220°C, heat for less if you want it
creamier️

Scan me !!

133
 HIGH PROTEIN CHOC CHIP

COOKIES (FOR WHOLE BATCH)

Calories 410 Carbs 22g Protein 20g Fat 27g

METHOD:
• Melt your peanut butter firstly

• Add all your ingredients to a bowl

and fold in the peanut butter

ZACK CHUG
C o o k b o o k
• Mix well and add equal sizes to a
INGREDIENTS baking tray

One Whole Egg • Oven for 5-10 mins at 180°C

THE
depending on how gooey you
20g Blended oats (oat flour) like it

36g Peanut butter

Tbsp vanilla extract

¼ Tsp. Baking powder

10g Dark Choc chips

Scan me !!

134
 HIGH PROTEIN OREO

MCFLURRY
Calories 250 Carbs 18g Protein 25g Fat 8g

INGREDIENTS

Lots of ice

200ml of unsweetened
almond milk

One scoop of vanilla protein

powder

2 Oreos

ZACK CHUG
2g of Xantham Gum

C o o k b o o k
(OPTIONAL)

METHOD:
THE
• Add all the ingredients into a blender and blend until you get a nice
thick consistency

• Xantham gum is completely optional, I only use it to make the

ice cream thicker

Scan me !!

135
 HIGH PROTEIN

ICE-CREAM
Calories 220 Carbs 7g Protein 27g Fat 9g

INGREDIENTS

Lots of ice

200ml of unsweetened
almond milk

One scoop of vanilla

protein powder

10g Chocolate chips

5g of peanut butter

ZACK CHUG
C o o k b o o k
2g of Xantham Gum

METHOD:

THE
• Add all your ingredients to a blender and blend until thick and
creamy

• Xantham Gum is completely optional, I only use it to make the

ice cream thicker, but adding enough ice can do this anyways

Scan me !!

136
 FUDGE BROWNIE PROTEIN

MILKSHAKE
Calories 200 Carbs 3g Protein 30g Fat 7g

INGREDIENTS

15g Cocoa Powder

One scoop of chocolate

protein powder

200ml unsweetened almond

milk

Ice

ZACK CHUG
Optional low calorie chocolate

C o o k b o o k
sauce

METHOD:

THE
• Blend all your ingredients together

• Blend until thick and creamy, add more ice if you want it thicker

• Top it off with optional low cal choc sauce

Scan me !!

137
 HIGH PROTEIN

M&Ms McFLURRY
Calories 220 Carbs 13g Protein 27g Fat 6g

INGREDIENTS

200ml unsweetened almond

milk

lots of ice

15g of M&Ms

1 scoop of protein powder

OPTIONAL 2g of Xantham Gum

ZACK CHUG
C o o k b o o k
OPTIONAL low cal choc sauce

THE
METHOD:
• Add all your ingredients to a blender

• Blend it all up and add more ice until thick enough

• Xantham gum is optional, it just makes it more creamier

• Optional to top it off with low calorie chocolate sauce

Scan me !!

138
 HIGH PROTEIN

COOKIE DOUGH
Calories 330 Carbs 22g Protein 26g Fat 15g

INGREDIENTS

20g Oats

Scoop of vanilla protein

powder

10g of melted butter

50 ml Unsweetened
Almond milk

ZACK CHUG
Low calorie syrup

C o o k b o o k
METHOD:
10g Dark Chocolate chips
• First blend 20g of oats into oat flour

THE
• Melt 10g of butter

• Add the rest of the ingredients to the butter and oat flour and mix

• Optional to roll it into balls and optional to eat straight after mixing
it together

• Freeze the cookie dough for 20-30 mins

Scan me !!

139
 HOT CHOC
HIGH PROTEIN FUDGE

Calories 260 Carbs 10g Protein 29g Fat 11g

INGREDIENTS

200 ml unsweetened almond milk

15g Cocoa powder

10g of Dark chocolate chips

Scoop of chocolate protein powder

OPTIONAL low fat whipped cream

Optional low cal chocolate sauce

ZACK CHUG
C o o k b o o k
METHOD:

THE
• Add all of your ingredients into a blender and blend

• Optional to whisk the ingredients together too

• Simmer the mix on low to medium heat for 5 mins

• Optional to top it off with low fat whipped cream and low cal choc
sauce

Scan me !!

140
 HIGH PROTEIN RICE

KRISPIES TREAT
Calories 300 Carbs 45g Protein 30g Fat 5g

INGREDIENTS

20g marshmallows

30g of Rice Krispies

one protein powder

scoop

Optional unsweetened

ZACK CHUG
almond milk

C o o k b o o k
THE
METHOD:
• Add marshmallows to a pan on low heat for 5 mins

• Then fold in your rice krispies and protein powder and mix it all together

• If it is still thick, add in a splash of unsweetened almond milk

• Flatten onto a tray and freeze for 1 hour

Scan me !!

141
 SUNDAE
HIGH PROTEIN BROWNIE

Calories 370 Carbs 21g Protein 41g Fat 12g

INGREDIENTS
20g cocoa powder

Scoop of chocolate
protein powder

Pinch of Bicarbonate soda

10g of Nutella

100g Fat free Greek yoghurt

100ml unsweTetened
almond milk

ZACK CHUG
C o o k b o o k
10g of Dark Choc chips

OPTIONAL scoop of Low Cal

Ice Cream

THE
METHOD:
• Mix all of your ingredients in a mixing bowl and mix until its thick

• place in a baking dish and its optional to top it with extra dark choc
chips

• Oven for 15-20 mins at 220 °C

• Optional again to top it off with a scoop of low cal ice cream, macros
are without the ice cream included

Scan me !!

142
 HIGH PROTEIN

CORNFLAKE CRUNCH
Calories 500 Carbs 43g Protein 32g Fat 20g

INGREDIENTS

50g of dark Chocolate

125ml of unsweetened
almond milk

One scoop of protein

powder

ZACK CHUG
30g of Cornflakes

C o o k b o o k
THE
METHOD:
• Heat your dark chocolate, almond milk and protein powder on a
stove on medium heat for 5 mins

• Stir it well and then fold in your cornflakes

• Flatten the cornflake crunch and freeze for 1-2 hours

Scan me !!

143
 HIGH PROTEIN

CHOCOLATE CONCRETE
Calories 410 Carbs 31g Protein 45g Fat 10g

INGREDIENTS

25g of cocoa powder

scoop of chocolate protein

powder

30g of oats

tsp. of Baking Powder

150g of low fat Greek

yoghurt

ZACK CHUG
C o o k b o o k
METHOD:
• Blend cocoa powder, protein powder and oats together into a flour THE

• Add in the low fat Greek yoghurt to the flour and mix it well

• Flatten onto a baking dish and oven for 15 mins at 220°C

• Optional to add stevia sweetener granules on top of the concrete

Scan me !!

144
 HIGH PROTEIN

POPCORN BAR
Calories 500 Carbs 40g Protein 30g Fat 22g

INGREDIENTS

50g of dark chocolate

150ml unsweetened
almond milk

1 scoop of chocolate
protein powder

20g of sweet popcorn

ZACK CHUG
C o o k b o o k
METHOD:

THE
• Add your dark chocolate, unsweetened almond milk and protein
powder to a pan

• Let it simmer on medium to high heat for 5 mins

• Then let it cool for 1 minute and fold in your popcorn

• Mix it all together, flatten it on a tray and freeze for 2 hours

Scan me !!

145
 HIGH PROTEIN BEN & JERRY’S

FUDGE BROWNIE
Calories 260 Carbs 18g Protein 30g Fat 8g

INGREDIENTS

Lots of ice

125ml of unsweetened
almond milk

Scoop chocolate protein

powder

15g of cocoa powder

ZACK CHUG
C o o k b o o k
one low calorie fibre
brownie

2g of Xantham Gum
( optional )

THE

METHOD:
• Blend all your ingredients together until thick and creamy

• Optional to add xantham gum to make it more thick

Scan me !!

146
 HIGH PROTEIN COOKIE

BROWNIES (FOR WHOLE MIX)

Calories 460 Carbs 33g Protein 49g Fat 15g

ZACK CHUG
C o o k b o o k
INGREDIENTS

20g Cocoa powder METHOD:

THE
chocolate protein powder scoop • Mix your cocoa powder, protein
powder, almond milk, Greek
75ml unsweetened almond milk yoghurt, choc chips & baking
powder into a thick consistency
200g low fat Greek yoghurt
• Pour it into a baking dish and
then add 2 low cal cookies to it
10g of dark choc chips
• Oven or air f ry for 15 mins at
1/2 tsp of baking powder 220°C

2 low calorie cookies

Scan me !!

147
 HIGH PROTEIN

BISCOFF CAKE
Calories 450 Carbs 46g Protein 20g Fat 19g

INGREDIENTS

One whole egg

30g of Biscoff spread

30g oat flour

( blended oats )

1 crushed lotus biscuit

100g fat free

Greek yoghurt

ZACK CHUG
C o o k b o o k
Tsp. Baking powder

THE
METHOD:
• Crush one lotus biscuit firstly

• Then add in all your ingredients and mix together

• Transfer to a baking dish and place in the oven for 15 -20 mins at 220°C

Scan me !!

148
 HIGH PROTEIN HEALTHY

McFLURRY
Calories 290 Carbs 24g Protein 38g Fat 6g

INGREDIENTS

Lots of Ice

60g Strawberries

50g Banana

Handful Spinach

cinnamon

ZACK CHUG
100g low fat Greek yoghurt

C o o k b o o k
100ml Semi skimmed Milk
( or milk of choice )

THE
one scoop of chocolate
protein powder

METHOD:
• Blend all the ingredients together and add more ice if you want it thicker

Scan me !!

149
 HIGH PROTEIN REESE’S PB CUP

MILKSHAKE
Calories 300 Carbs 14g Protein 27g Fat 14g

INGREDIENTS

Lots of ice
200ml of unsweetened
almond milk
15g of smooth peanut
butter
Scoop of chocolate protein
powder

ZACK CHUG
10g of Reese’s mini peanut

C o o k b o o k
butter cups
OPTIONAL low fat whipped
cream

THE
Optional low cal Choc sauce

METHOD:
• Blend all your ingredients together to form a thick milkshake
• Optional to add extra ice to make it more thick
• Top it off with optional whipped cream & low cal choc sauce

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150
 HIGH PROTEIN

MANGO LASSI
Calories 290 Carbs 31g Protein 33g Fat 3g

INGREDIENTS

60g mango

150g Low Fat greek yoghurt️

50g mango pulp

scoop of protein powder

ZACK CHUG
200ml of unsweetened

C o o k b o o k
almond milk

THE

METHOD:
• Blend all of your ingredients together until you form a thick and
creamy milkshake consistency

• Add more almond milk if it is too thick and enjoy!

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151
 HIGH PROTEIN

KRISPY KREME
Calories 300 Carbs 32g Protein 25g Fat 9g

INGREDIENTS

For the krispy kreme glaze:

20g stevia sweetener

Tablespoon low cal syrup

50g low fat Greek yoghurt

For doughnut batter:

35g oats

ZACK CHUG
One whole egg

C o o k b o o k
100g low fat Greek yoghurt

Vanilla extract

THE
METHOD: Tsp. Baking powder

• Firstly, mix your stevia sweetener,low cal syrup and Greek yoghurt to
form the krispy kreme glaze

• Then blend your oats, egg, greek yoghurt, vanilla extract and baking
powder to form a thick doughnut batter consistency

• Add the batter to your doughnut hole tray and oven or air fry for 10
mins at 220°C

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152
MCFLURRY
HIGH PROTEIN KINDER BUENO

Calories 260 Carbs 13g Protein 28g Fat 10g

INGREDIENTS

Lots of ice

One bar of kinder bueno

200ml of unsweetened

almond milk

Scoop of chocolate

ZACK CHUG
protein powder

C o o k b o o k
2g of Xantham Gum
( optional since it only
makes the ice cream

THE
more thicker )

METHOD:
• Add all the ingredients to a blender

• Blend until you have a thick and creamy consistency

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153
 HIGH PROTEIN

BROWNIE CAKE
Calories 450 Carbs 42g Protein 37g Fat 16g

INGREDIENTS

whole egg

15g melted dark chocolate

25g oat flour

scoop of protein powder

100g Fat free Greek yoghurt

ZACK CHUG
tsp. Baking powder

C o o k b o o k
low cal fibre brownie bar

THE
METHOD:
• Firstly, melt your dark chocolate

• Add an egg, oat flour, protein powder, Greek yoghurt & baking
powder to the dark chocolate and mix well until thick

• Add a low cal brownie to the mixture

• Place in the oven or air fry 15 mins at 220°C

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154
 HIGH PROTEIN OREO

CHEESECAKE
Calories 430 Carbs 22g Protein 61g Fat 13g

INGREDIENTS
1 Oreo

One whole egg

150g of vanilla protein

yoghurt

120g of low fat cream

cheese

one scoop of protein

ZACK CHUG
powder

C o o k b o o k
Tbsp. of vanilla extract

OPTIONAL melted dark

choc & Oreo crumbs for

THE
toppings
METHOD:
• Blend all of the ingredients together and pour into a baking dish

• Bake in the oven for 15-20 mins at 220°C

• Then it is optional to top it off with melted dark choc and oreo crumbs

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155
 HIGH PROTEIN CHOCOLATE OREO

MCFLURRY
Calories 260 Carbs 19g Protein 25g Fat 8g

INGREDIENTS

Lots of ice (feel free to add

more ice if you want it thicker)

200ml of unsweetened
almond milk

One scoop of vanilla protein

powder

2 Oreos

ZACK CHUG
10g Cocoa Powder

C o o k b o o k
2g of Xanthan Gum
(OPTIONAL, I only use it to
make the ice cream thicker, but
adding enough ice can do this

THE
anyways )

METHOD:
• Blend until you get a nice thick
and creamy consistency

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156
SMOOTHIES

157
 HEALTHY PROTEIN

SMOOTHIE
Calories 310 Carbs 26g Protein 31g Fat 8g

INGREDIENTS:

Ice

100ml Almond milk

1 scoop Protein

ZACK CHUG
powder

C o o k b o o k
80g Spinach

50g banana

THE
5g Chia seeds

40g Frozen
Blueberries

100g Fat f ree Greek

yoghurt
METHOD :
5g Pumpkin seeds
• Blend all ingredients together into a
nice thick smoothie

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158
 HEALTHY GREENS PROTEIN

SMOOTHIE
Calories 360 Carbs 36g Protein 34g Fat 8g

INGREDIENTS

20g Kale

20g Spinach

scoop of vanilla
protein powder

150g 0% Fat Greek

Yoghurt

ZACK CHUG
10g Sunflower seeds

C o o k b o o k
45g Banana

30g blueberries

THE
50g Mango

METHOD:
• Add all the ingredients into a blender and blend well

• Optional to add ice if you want it thicker

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159
 165 CALORIE TESOTERONE BOOSTER

S M O OT H I E
Calories 165 Carbs 43g Protein 1g Fat 0g

INGREDIENTS:

30g Red grapes

30g Pineapple

ZACK CHUG
5g Honey

C o o k b o o k
3g Ginger

150ml pomegranate
juice

THE

METHOD:
• Blend all the ingredients
together and enjoy

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160
 180 CALORIE TESTOSTERONE BOOSTER

SMOOTHIE
Calories 180 Carbs 17g Protein 4g Fat 11g

INGREDIENTS

20g Blackberries

30g Bananas

20g Spinach

30g Avocados

ZACK CHUG
10g Pumpkin seeds

C o o k b o o k
150ml Coconut water

METHOD:
THE
• Blend all ingredients together
until smooth

• Optional to add ice to make it

thicker

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161
S M O OT H I E
POST WORKOUT PROTEIN

Calories 290 Carbs 33g Protein 31g Fat 4g

INGREDIENTS

Lots of ice

200 ml of unsweetened
almond milk

ZACK CHUG
80g Frozen Blueberries

C o o k b o o k
50g of banana

200g of low fat Greek

THE
yoghurt

15g of Protein powder

METHOD:
• Blend all your ingredients until thick and creamy

• If your smoothie isn’t thick enough, add more ice

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162
 90 CALORIE TESTOSTERONE BOOSTER

SMOOTHIE
Calories 90 Carbs 16g Protein 1g Fat 2g

INGREDIENTS

30g pineapple

30g Pomegranate

30g Kale

30g Bananas

200 ml Fortified
coconut milk

ZACK CHUG
C o o k b o o k
METHOD:

THE
• Blend all the ingredients
together and add ice if you
want it thicker

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163
 110 CALORIE SKIN HEALTH

SMOOTHIE
Calories 110 Carbs 25g Protein 2g Fat 2g

INGREDIENTS

100g Raspberries

50g Mangoes

50g Apples

2g Ginger

ZACK CHUG
200ml Fortified coconut

C o o k b o o k
milk

METHOD:
• Blend all the ingredients THE

together

• Optional to add ice to make

it thicker

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164
SMOOTHIE
RECOVERY

Calories 190 Carbs 30g Protein 2g Fat 2g

INGREDIENTS

50g Watermelon

60g Banana

one medium Kiwi

50g Blueberries

170ml Fortified

ZACK CHUG
coconut milk

C o o k b o o k
THE

METHOD:
• Blend all the ingredients together into a thick smoothie

• Optional to add ice to make it thicker

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165
 GUT HEALTH

SMOOTHIE
Calories 130 Carbs 29g Protein 1g Fat 2g

INGREDIENTS

100g Pineapple

60g Apple

1g Ginger

squeeze of Lime

ZACK CHUG
180ml coconut milk

C o o k b o o k
METHOD:

THE
• Blend all the ingredients together

• Optional to add ice if you want the

smoothie thicker

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166
 WATERMELON TESTOSTERONE BOOSTER

S M O OT H I E
Calories 170 Carbs 40g Protein 3g Fat 0g

INGREDIENTS

30g Strawberries

30g Watermelon

1g Ginger

30g Blueberries

ZACK CHUG
150ml Cranberry juice

C o o k b o o k
METHOD:
• Blend all the ingredients THE

together

• Optional to add ice if you

want it thicker

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167
 CHERRY TESTOSTERONE BOOSTER

S M O OT H I E
Calories 160 Carbs 38g Protein 1g Fat 0g

INGREDIENTS
30g Raspberries

30g Watermelon

1g Ginger

30g Apple

150ml Cherry juice

ZACK CHUG
C o o k b o o k
METHOD:

THE
• Blend all the ingredients together
to form a refreshing, healthy
smoothie

• Optional to add ice to make it

thicker

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168
 MEAL PREPS
The ingredients used in these recipes is to make one big meal prep to then portion
equally into 5 servings !

169
 HIGH PROTEIN MEAL PREP

CHICKEN ALFREDO
Calories 360 Carbs 40g Protein 38g Fat 5g

( Carbs per meal )

INGREDIENTS
5 chicken breasts ( altogether
total raw weight was 600g)

paprika, garlic and salt

seasonings

250g of uncooked pasta

Garlic paste

300ml of skimmed milk ( or

ZACK CHUG
milk of choice )

C o o k b o o k
50g Mozzarella cheese

Parsley

THE
Black pepper

FULL RECIPE NEXT PAGE

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170
 METHOD:
• Get your chicken breasts and season with paprika, garlic and salt
and rub it all in well.

• Oven for 25-30 mins @ 180°C until it's nice and juicy

• Whilst the chicken is in the oven, boil 250g of uncooked pasta for
15 mins

• Whilst it's boiling add garlic paste to a pan on medium to high

heat!!

• Then add skimmed milk, Mozzarella cheese, parsley and black

pepper

• Let it simmer for 5 mins and then add in your drained pasta and
stir well so the pasta can absorb all the Alfredo sauce until it's
nice and creamy

• Add to your meal prep containers !!

ZACK CHUG
C o o k b o o k
THE

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171
 HIGH PROTEIN MEAL PREP

LOADED FRIES
Calories 360 Carbs 20g Protein 44g Fat 10g

( Carbs per meal )

INGREDIENTS
500g Raw uncooked white
potato

Garlic oregano, and chilli

ZACK CHUG
powder

C o o k b o o k
seasoning garlic

Add 600g of lean beef

mince to a pan ( or your
MEAT OF CHOICE )

Chopped tomatoes THE

Spring onions

100g of low fat Mozzarella

cheese

OPTIONAL to finish with

SRIRACHA

FULL RECIPE NEXT PAGE

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172
 METHOD:

• Season your sliced potatoes with garlic, oregano, and chilli powder

• Then oven or air fry for 20 - 25 mins at 220°C

• Add your lean beef mince to a pan and let it brown on the pan for 10
mins on medium heat

• Then add in your chopped tomatoes and spring onions

• And then Mozzarella cheese

• Mix and simmer on low - medium heat for 10 mins

• Add equal portions of fries and beef mince to your meal prep
containers

ZACK CHUG
C o o k b o o k
THE

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173
 HIGH PROTEIN MEAL PREP

KFC RICE
Calories 350 Carbs 48g Protein 32g Fat 6g

( Carbs per meal )

INGREDIENTS
100grams crushed cornflakes

Paprika and oregano seasoning

50-100ml hot sauce

Cut 600g of raw chicken breast

into strips

ZACK CHUG
Add 200g of washed uncooked

C o o k b o o k
rice to a pan

Tomato sauce,

Coriander

THE
70g chopped red bell pepper

2 cups of water ( 300ml -400ml

roughly)

OPTIONAL SRIRACHA, black

beans, sweet corn and lettuce

FULL RECIPE NEXT PAGE

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174
 METHOD:
• Crush your cornflakes and season paprika and oregano seasoning
to the cornflakes

• Then Add the hot sauce to a separate bowl

• Then cut your raw chicken breast into strips and then coat it in
sauce first and then cornflakes

• Then oven or air fry for 20 - 25 mins at 220°C

• Meanwhile add your washed uncooked rice to a pan followed by

tomato sauce, coriander and chopped red bell pepper along with
roughly 2 cups of water ( 300ml -400ml roughly)

• Let it simmer on medium to high heat for 20 mins until the rice is
fluffy

• Add equal portions of rice and kfc chicken strips to your meal prep
containers

• OPTIONAL to finish with SRIRACHA, black beans, sweet corn and

ZACK CHUG
lettuce

C o o k b o o k
THE

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175
 HIGH PROTEIN MEAL PREP

PIZZAS
Calories 260 Carbs 18g Protein 22g Fat 10g

INGREDIENTS

100grams oats

4 eggs

375g Low fat Greek

yoghurt

A lot of garlic powder

Tsp. Baking powder

Tomato sauce

ZACK CHUG
C o o k b o o k
Oregano

50g total mozzarella

cheese for both 2 bases

THE
60g total Turkey
pepperoni for both 2
pizza bases
( can use your meat of
choice, using chicken
will up the protein )

FULL RECIPE NEXT PAGE

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176
 METHOD:
• Blend the oats into a fine like flour and add to a mixing bowl with
your eggs

• Followed by Low fat Greek yoghurt, garlic powder and baking

powder mix it well together and then oven or air fry for 20 - 25 mins
at 220°C ( works much better with an oven )

• Add equal portions of the mixture to 2 oven dishes

• Once your pizza bases is cooked, add tomato sauce and oregano to it

• Then add your mozzarella cheese and turkey pepperoni to both 2

bases

• Oven again for 5 mins at 180°C to melt your cheese

• Then cut into slices and add equal portions to your meal prep
containers

ZACK CHUG
C o o k b o o k
THE

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177
 HIGH PROTEIN MEAL PREP

TIKKA MASALA
Calories 330 Carbs 40g Protein 32g Fat 4g

INGREDIENTS

500g of raw chicken breast

Paprika,

Turmeric

Salt

40g chopped onions

ZACK CHUG
C o o k b o o k
Tin of chopped tomatoes

300g low fat Greek yoghurt,

garlic paste,

THE
Teaspoon of gharam masala
and turmeric !!

Coriander/cilantro

625g of cooked pilau rice all

together, I use packet pilau
rice for ease

FULL RECIPE NEXT PAGE

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178
 METHOD:

• Cut your raw chicken breast into pieces and season with paprika,
turmeric and salt

• Pan fry on medium to high heat or Oven or Air fry for 15 mins, use
low cal oil spray to fry with

• Add chopped onions to a pan, followed by tin of chopped tomatoes

and then low fat Greek yoghurt, garlic paste, teaspoon of gharam
masala and turmeric

• Leave it on low heat for 5 mins and then it's OPTIONAL to blend to
form a thick and creamy paste-

• Then add your cooked chicken and coriander/cilantro

• Mix it all together and serve with 125g of cooked packet pilau rice
for each meal prep container

ZACK CHUG
C o o k b o o k
THE

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179
 HIGH PROTEIN MEAL PREP

DONNER KEBAB
Calories 350 Carbs 25g Protein 45g Fat 7g

FRIDGE UP TO 3 days or FREEZE for 3 months !!

INGREDIENTS

600g of Raw lean beef

mince ( or meat of choice

Garlic, oregano, cumin,

coriander and parsley
seasonings

100g Low Fat green

Yoghurt

ZACK CHUG
Garlic paste or fresh garlic

C o o k b o o k
Teaspoon of Mint sauce or
use fresh mint leaves

THE
1 pitta naan bread

Salad of choice(I used

lettuce, tomato, onions
and cucumber)

FULL RECIPE NEXT PAGE

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180
 METHOD:
• Get your raw lean beef mince and season with garlic, oregano, cumin,
coriander and parsley

• Mix well and roll it out and then tightly seal with foil

• Add to oven for 35-40 mins @ 200 °C

• Once cooked, cut into into thin and juicy slices!!

For the garlic sauce :

• Mix Low Fat greek Yoghurt, Garlic paste and Mint sauce

• Serve the kebab with a pitta naan bread and optional salad of choice

• Drizzle your garlic mint sauce on top !

ZACK CHUG
C o o k b o o k
THE

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181
 HIGH PROTEIN MEAL PREP

CHICKEN CHOWMEIN
Calories 320 Carbs 40g Protein 31g Fat 4g

INGREDIENTS

Dice 600g of raw chicken

breast

60ml light soy sauce

Garlic and black pepper

seasoning

250g of uncooked

ZACK CHUG
noodles for 10mins

C o o k b o o k
Garlic paste,

Red pepper& s

THE
Spring onion

Optional sesame seeds

METHOD:
• Dice your raw chicken breast into pieces and marinade with light soy
sauce, garlic and black pepper and rub it all in well

• Pan fry on medium to high heat for 15 mins until it’s nice and sticky

Continued..

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182
• Meanwhile boil 250g of uncooked noodles for 10mins

• Whilst it's boiling add fresh ginger to a pan on medium to high heat
and then garlic paste, red pepper& spring onion

• Let it simmer and then add more light soy sauce, your cooked chicken
and drained noodles..

• Stir it all together on low heat for 5 mins

• Stir well so the noodles can absorb all chow mein sauce

• Add to your meal prep containers with optional sesame seeds

ZACK CHUG
C o o k b o o k
THE

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183
 HIGH PROTEIN MEAL PREP SWEET

CHILLI CHICKEN
Calories 300 Carbs 35g Protein 32g Fat 2g

( Carbs per meal )

INGREDIENTS

600g of raw chicken breast

Garlic seasoning

Chilli flakes

Light soy sauce

Black pepper

ZACK CHUG
200g of uncooked washed

C o o k b o o k
white rice

50g bell peppers,

THE
30g spring onions,

Honey

Hot sauce

Ketchup

Optional sesame seeds

FULL RECIPE NEXT PAGE

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184
 METHOD:
• Dice 600g of raw chicken breast into small pieces

• Season with garlic, chilli flakes, light soy sauce and black pepper

• Cook on the pan for 10-15 mins on medium to high heat

• Boil your uncooked washed white rice (will work out to form 630g
roughly of cooked white rice in the end)

• Add bell peppers, spring onions, soy sauce to a pan on medium

heat and drizzle in your honey, hot sauce and ketchup

• Let it simmer for 5-10 mins on low heat and add your cooked chicken

• Add equal portions of rice (will roughly be 125g of cooked rice and
chicken to each of your meal prep containers)

• Finish off with optional sesame seeds

ZACK CHUG
C o o k b o o k
THE

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185
 HIGH PROTEIN MEAL PREP CHICKEN

FAJITA PASTA
Calories 370 Carbs 40g Protein 37g Fat 5g

INGREDIENTS

600g raw chicken breast

Chilli powder, basil ,garlic

and cumin

225g of uncooked penne

pasta

40g chopped onions

ZACK CHUG
50g bell peppers

C o o k b o o k
Cayenne chilli
( can use normal chilli)

THE
300 ml of skimmed milk
( or milk of choice )

50g mozzarella cheese

Parsley

FULL RECIPE NEXT PAGE

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186
 METHOD:
• Dice 600g of raw chicken breast into small pieces

• Then season with chilli powder, basil ,garlic and cumin and then oven
for 20-25 mins at 220 °C

• Oven the chicken so whilst it's cooking you can then then boil 225g of
uncooked penne pasta for 15 mins

• Then add chopped onions & bell peppers to a pan on medium heat
and season with cayenne chilli and cumin

• Then add skimmed milk andmozzarella cheese

• Simmer on high heat for 5 mins and then add in your cooked pasta
and chicken

• Give it a good stir and then garnish with parsley

• Add equal portions to your meal prep containers

ZACK CHUG
C o o k b o o k
THE

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187
 HIGH PROTEIN MEAL PREP CHICKEN

FRIED RICE
Calories 310 Carbs 33g Protein 34g Fat 4g

( Carbs per meal )

INGREDIENTS

200g of uncooked washed

white rice ( will work out to
form 630g roughly of cooked
white rice )

600g of raw chicken breast

Garlic,

Light soy sauce

ZACK CHUG
C o o k b o o k
Black pepper

80g frozen veg,

60g bell peppers

40g spring onions THE

2 whole eggs

OPTIONAL Sesame seeds !!

FULL RECIPE NEXT PAGE

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188
 METHOD:
• Firstly boil your uncooked washed white rice for 15 – 20 mins

• Then dice your raw chicken breast into small cubes and season with
garlic, light soy sauce and black pepper

• Cook on the pan for 10-15 mins on medium to high heat

• Then add frozen veg, bell peppers and spring onions to a pan and let
it all sauté for 5 mins on high heat ,

• Then add your whole eggs and quickly scrambled them together with
the veg.

• Then add in your cooked rice, your cooked chicken and then a little
bit of light soy sauce

• Give it a good stir and add OPTIONAL Sesame seeds

• Add equal portions (roughlv) 125g of cooked rice and chicken to each of
your meal prep containers

ZACK CHUG
• Freeze or refrigerate rice as soon ASAP It's cooked, fridge for up to 1/2

C o o k b o o k
days and freeze the rest! make sure it is STEAMING HOT when
reheating

THE

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189
 HIGH PROTEIN MEAL PREP CHICKEN

LOADED NACHOS
Calories 400 Carbs 22g Protein 42g Fat 17g

( Carbs per meal )

INGREDIENTS

40g Chopped onions

600g raw lean beef mince

( or meat of your choice )

Paprika, garlic, cumin,

ground coriander and chill
flake seasoning

Chopped tomatoes

ZACK CHUG
40g sweetcorn

C o o k b o o k
50g of Mozzarella cheese

150g of nachos needed all

together

THE
METHOD:
sriracha sauce
• Add Chopped onions to a pan and
let it simmer for 5 mins on high 25g chopped avocado
heat

• Then add 600g raw lean beef mince and season with paprika, garlic,
cumin, ground coriander and chill flakes

• Let it brown on the pan for 10 mins on medium heat then add
chopped tomatoes followed by sweetcorn and Mozzarella cheese

Continued..

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190
• Let it brown on the pan for 10 mins on medium heat then add
chopped tomatoes followed by sweetcorn and Mozzarella cheese

• Let it simmer for 5-10 mins on medium heat and add equal portions
to your meal prep containers

• Add 30g of nachos to each container and top it off with your cooked
mince meat

• Top with sriracha sauce and 5g chopped avocado per container

ZACK CHUG
C o o k b o o k
THE

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191
 HIGH PROTEIN MEAL PREP

CHICKEN SHAWARMA
Calories 300 Carbs 25g Protein 32g Fat 3g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g white raw potatoes

100g low fat green yoghurt

garlic powder

oregano

ZACK CHUG
paprika

C o o k b o o k
cinnamon

cumin

THE
Garlic paste

Tomato paste

Onions

Red Cabbage & Pickles

( optional )

FULL RECIPE NEXT PAGE

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192
 METHOD:
• Get 600g uncooked white raw potatoes and season with garlic powder
and oregano

• Mix well and oven or Air fry for 20 mins -40 mins @ 220°C

• Then season your 600g raw chicken breast with paprika, garlic powder,
cinnamon & cumin

• Then add tomato paste and chopped onions and stir together on
medium to high heat for 10-15 mins

• Top it off with optional salad ( I went red cabbage and pickles ) and low
calorie garlic sauce.

Low calorie garlic sauce:

• Mix 100g Low Fat Greek Yoghurt

• Add Garlic paste or fresh garlic

ZACK CHUG
C o o k b o o k
THE

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193
 HIGH PROTEIN MEAL PREP CHICKEN

BURRITO BOWL
Calories 360 Carbs 136g Protein 35g Fat 7g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
650g raw chicken breast

225 uncooked white rice

30g avocado

300-400ml water

Garlic powder

ZACK CHUG
Coriander

C o o k b o o k
Chilli powder

cinnamon

THE
cumin

Sweet corns

Tomato sauce

Sriracha sauce
( optional )

FULL RECIPE NEXT PAGE

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194
 METHOD:
• Get 650g raw chicken breast

• Season with cumin, chilli powder & garlic powder

• Mix well and oven or Air fry for 25 mins @ 180°C

• Once cooked dice into little chicken cubes

• whilst the chicken is cooking add 225g uncooked washed white

rice to a pan with Tomato sauce, Coriander and 300-400ml water
roughly 2 cups

• Add turmeric

• Boil for 20 mins on high heat and then stir in sweetcorn

• Serve with optional Salad ( I used onions, tomato and coriander )

& 30g smashed Avocado & Sriracha sauce

ZACK CHUG
C o o k b o o k
THE

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195
 HIGH PROTEIN MEAL PREP CHICKEN

RAMEN NOODLES
Calories 360 Carbs 40g Protein 35g Fat 5g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

600g raw chicken breast

Tsp. garlic powder

Tsp. paprika

Tsp. ground ginger

Tsp. Cinnamon

50ml Light soy sauce !!

ZACK CHUG
C o o k b o o k
Tbsp. garlic& Ginger paste
spring onions

Red chilli ( to taste prefer-

ence)

THE
Light soy sauce!!

METHOD: One chicken or Veg stock

cube dissolved in 700ml-
• Season your chicken breast with garlic 800ml
powder, paprika, ground ginger,
250g of uncooked ramen
cinnamon and soy sauce to give it a nice
noodles or noodles of
Chinese five spices flavouring .
choice
• Mix well and rub in well till a thick paste Optional sesame seeds
marinade forms on the chicken
Continued..

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196
• Oven or Air fry for 20 mins @ 200°C

• Then add garlic & Ginger paste to a pan on medium heat followed by
spring onions, red chilli, light soy sauce! and one chicken or Veg stock
cube dissolved in 700ml-800ml of boiling water

• Then your noodles to the pan and let it simmer for 10 mins on high heat

• Stir well together and add to your noodles and chicken

• Divide your noodle & chicken portions up equally per container.

ZACK CHUG
C o o k b o o k
THE

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197
 HIGH PROTEIN MEAL PREP

BUTTER CHICKEN
Calories 320 Carbs 35g Protein 35g Fat 5g

Carbs mentioned are per meal. Store the meals in the fridge up to 2 days or keep it frozen in the
freezer upto 3 months

INGREDIENTS

600g raw chicken breast

200g of uncooked washed

rice

200g low fat Greek yoghurt

60g low fat cream cheese

ZACK CHUG
Turmeric

C o o k b o o k
Gharam masala

Paprika

THE
Tomato purée / sauce

Chopped onions

Coriander

FULL RECIPE NEXT PAGE

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198
 METHOD:

• Cut your 600g of raw chicken breast into pieces

• Season with paprika, turmeric and gharam masala

• Then add 200g low fat Greek yoghurt and mix well

• Cook for 15-20 mins on high heat or oven or Air fry for 20 mins at
200°C

• Meanwhile your chicken is cooking, boil 200g of uncooked washed

rice ( will work out to roughly 630g of cooked rice )

• Then to a pan on medium heat add chopped onions, garlic paste,

tomato purée /Sauce and turmeric

• Add 60g low fat cream cheese

( used this so blending is NOT NECESSARY)

• Then stir well until nice and creamy OR OPTIONAL to blend it all
together

ZACK CHUG
• Then add your cooked chicken and coriander

C o o k b o o k
• Serve it all up with roughly 125g of cooked rice in each container and
optional to top with yoghurt and coriander

THE
• ENJOY

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 HIGH PROTEIN MEAL PREP

HONEY GARLIC CHICKEN

Calories 320 Carbs 37g Protein 33g Fat 4g

(CARBS PER MEAL)

INGREDIENTS
600g of diced raw chicken
breast

Tsp. Of chilli powder, garlic

powder, black pepper

50ml light soy sauce

200g of uncooked white rice

Tsp.of coconut oil or you can

ZACK CHUG
use low cal oil spray

C o o k b o o k
Spring onions

tbsp. Garlic paste

THE
75ml soy sauce ( add water
if more volume to sauce
needed )

Hot sauce

Honey

optional sesame seeds

FULL RECIPE NEXT PAGE

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 METHOD:
• Season your diced chicken with a teaspoon Of chilli powder, garlic powder,
black pepper & light soy sauce and mix it well together

• Cook on the pan for 10-15 mins on medium to high heat! You can instead
oven or air fry the chicken for 20 mins @ 220 °C

• Then boil the uncooked washed white rice whilst cooking your chicken

• To a separate pan on medium heat, add coconut oil or low cal oil spray
followed by spring onions, Garlic paste, soy sauce, Hot sauce and a Drizzle
of honey

• Then add your cooked chicken and let it all simmer for 5-10 mins on low
heat and stir well together

• Finish with optional sesame seeds

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP CHICKEN

LOADED FRIES
Calories 300 Carbs 25g Protein 35g Fat 8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g Raw white potato

TSP. oregano, garlic and chilli

powder seasoning

ZACK CHUG
650g of raw chicken breast

C o o k b o o k
Paprika and garlic

Spring onions,

THE
60g Hot Sauce,

30g Light Mayo

60g of low fat Mozzarella cheese

OPTIONAL to finish with

SRIRACHA

FULL RECIPE NEXT PAGE

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 METHOD:
• Slice 600g Raw uncooked white potato into fries and season with
oregano, garlic and chilli powder seasoning

• Mix well and oven or air fry for 20 - 25 mins @ 220°C

• Season your raw chicken breast with paprika and garlic and add to a
pan on medium heat for 10 mins

• Then add spring onions, hot sauce, light mayo and low fat Mozzarella
cheese

• Mix and simmer on low - medium heat for 5 mins until rich and creamy

• Add equal portions of fries and chicken to your meal prep containers
and OPTIONAL to finish with SRIRACHA

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP

CHICKEN KEBAB
Calories 360 Carbs 40g Protein 35g Fat 5g

Carbs mentioned are per meal. Store the meals in the fridge up to 2 days or keep it frozen upto
3 months

INGREDIENTS
200g low fat Greek yoghurt

Teaspoon of olive oil

Garlic paste

Teaspoon chilli powder

Teaspoon of cumin

ZACK CHUG
Lemon juice

C o o k b o o k
600g of diced chicken breast

200g of uncooked washed rice

THE
For your white garlic sauce:

100g low fat Greek yoghurt

Tsp. Mint sauce or fresh mint

Tsp. Garlic paste or minced garlic

Coriander

Optional mixed salad (tomato,

FULL RECIPE NEXT PAGE parsley, and onions)

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 METHOD:
• Get 600g of raw chicken breast cubes and marinade it well with olive
oil, low fat Greek yoghurt, garlic paste, chilli powder, cumin and lemon
juice.

• Oven or Air fry for 20 -25 mins @ 200°C 1 or you can cook on a pan for
10-15 mins on high heat

• Whilst your chicken is cooking, boil the uncooked washed rice

• For your white garlic sauce mix your low fat greek yoghurt, mint sauce,
garlic paste and coriander

• Serve it all up with roughly 125g of cooked rice in each container and
optional to have mixed salad (I went with tomato, parsley and onions)

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP BUFFALO

MAC & CHEESE

Calories 370 Carbs 38g Protein 37g Fat 6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

Chicken or meat of choice

Pasta macaroni

Garlic paste

300ml milk of choice

Paprika

ZACK CHUG
30g Mozzarella

C o o k b o o k
20g cheddar cheese

Chilli powder

THE
Black pepper

Garlic powder

30g Low Fat Cream cheese

FULL RECIPE NEXT PAGE

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 METHOD:
• Dice 600g raw chicken breast into pieces

• Season with a Tsp. Of chilli powder, black pepper and a garlic powder

• Mix well together and pan fry on medium heat for 10-15 minutes

• At the same time boil 250g uncooked pasta macaroni for 10 mins

• On Low heat to a pan add a tablespoon of garlic paste , milk of choice,

paprika & low fat cream cheese

• Add Mozzarella & cheddar cheese

• Mix well together and then add your cooked pasta and a splash of
hot sauce

• Add your cooked chicken and then mix well.

• Garnish with parsley and optional black pepper

ZACK CHUG
• Add equal portions to your to your meal prep containers

C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP

CHILLI GARLIC NOODLES

Calories 330 Carbs 30g Protein 33g Fat 8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

600g Raw diced Chicken

Breast

Minced Garlic

Chilli Flakes

ZACK CHUG
C o o k b o o k
80ml Light Soy Sauce

Tablespoon of Sesame Oil

240grams uncooked

THE
noodles

Siracha sauce

Tsp. Sesame seeds

FULL RECIPE NEXT PAGE

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 METHOD:
• Add Minced Garlic, Chilli Flakes, 80ml Light Soy Sauce and diced
Chicken mix it all together

• Pan fry for 10-15 mins on high heat (or oven / air fry @ 220°C for 1 mins)

• Add the leftover sauce on the pan from cooking the chicken to separate
pan on medium heat.

• Add a Tablespoon of Sesame Oil.

• Add Soy sauce & Teaspoon of Sesame Seeds

• Let it simmer and add 750g cooked noodles (roughly 240grams

uncooked noodles), followed by minced garlic & your cooked chicken.

• Stir together well and add optional spring onions

• Add equal portions to our to your meal prep containers

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP

CHEESEBURGERS
Calories 370 Carbs 33g Protein 40g Fat 9g

Keep it frozen in the freezer & Thaw in fridge the night before you want to eat it and reheat the next
day. The ingredients used in this is to make one big meal prep to then portion equally into 6 Burgers

INGREDIENTS

600g Raw Lean Beed

Mince ( meat of choice )

Brioche Bun

Garlic powder, paprika,

black Pepper & Salt

Cheese slices

ZACK CHUG
50g Low Fat Greek

C o o k b o o k
Yoghurt

Tbsp Ketchup

Tbsp Mustard

THE
Oregano

Gherkins

METHOD:
• Add 600g Raw Lean Beef Mince ( or meat mince of choice ) to a bowl

• Season with Garlic powder, paprika, black Pepper & Salt

Continued..

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• Mix it together, first form into equal balls and then Smash into patties

• Pan fry for 2-3 mins on high heat ( or oven / air fry @ 220°C for 10-15
mins

• Add a light cheese slice to each patty on the pan & leave to melt for 1
mins on high heat

For the healthy Burger Sauce:

• 50g Low Fat Greek Yoghurt (makes it creamy & healthier than Mayo)

• Add a Tablespoon Ketchup & Tablespoon Mustard!!

• Add chopped gherkins & mix well

• Add your patties and sauce to a toasted Brioche Bun

• Tightly seal each burger in foil and store in the freezer

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP

FLUFFY PANCAKES
Calories 220 Carbs 12g Protein 22g Fat 9g

Carbs mentioned are per meal. Store the pancakes in the fridge up to 3 days or keep it frozen in the
freezer & reheat using a toaster

INGREDIENTS

6 Large eggs

90g Vanilla Protein powder

200g Banana

Teaspoon of Baking
powder!!

ZACK CHUG
METHOD:

C o o k b o o k
• Blend it all together

• Add equal portions of batter

THE
onto the pan and cook for 2-3
mins on medium heat

• Should make roughly 15 Pancakes

• Portion the servings equally based on how many pancakes you make!!

• Use baking paper to separate pancakes so it's easy to compartmentalise

when storing in the freezer or fridge

• Add optional low cal chocolate sauce when reheated or toppings of

choice!!

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 HIGH PROTEIN MEAL PREP

PERI PERI BURGERS

Calories 340 Carbs 33g Protein 31g Fat 6g

Keep it frozen in the freezer & Thaw in fridge the night before you want to eat it and reheat the next
day. The ingredients used in this is to make one big meal prep to then portion equally into 6 Burgers

INGREDIENTS

600g Raw Chicken Breast

Garlic powder paprika,

Chilli flakes and oregano

Light cheese slice

50g Low Fat Greek Yoghurt

Tbsp sriracha

ZACK CHUG
C o o k b o o k
Tbsp Mustard

Brioche Bun
METHOD:

THE
• Get 600g Raw Chicken Breast and slice into thin fillets

• Season with Garlic powder, paprika, Chilli flakes and oregano

• Mix it together & oven / air fry @ 220°C for 15 mins

• Add a light cheese slice to each chicken fillet & leave to melt for 1min!!

For the healthy NANDOS PERINAISE Sauce:

• 50g Low Fat Greek Yoghurt ( makes it creamy & healthier than Mayo
tablespoon sriracha& Tablespoon Mustard! 1)
Continued..

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• Add Oregano & mix well

• Add your chicken and cheese and sauce to a toasted brioche bun

• Tightly seal each burger in foil and store in the freezer

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP

BREAKFAST MCMUFFINS
Calories 420 Carbs 33g Protein 42g Fat 6g

Keep it frozen in the freezer & Thaw in fridge the night before you want to eat it and reheat the next
day. The ingredients used in this is to make one big meal prep to then portion equally into 6 Burgers

INGREDIENTS

500g Raw lean beef

mince

Black pepper, salt,

Garlic powder & paprika

ZACK CHUG
C o o k b o o k
Light cheese slices

6 eggs

THE
METHOD:
• Add 500g Raw lean beef mince in a bowl

• Season with Black pepper, salt, Garlic powder & paprika

• Mix it together & form small balls and smash into patties !!

• Cook on the pan on high heat for 2-3 mins each side of the patty

• Add a light cheese slice to each patty & leave to melt for 1 min !!

Continued..

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 For your Eggs:

• Add 6 medium whole eggs to a baking dish

• Pop the yolk & oven / air fry @ 220°C for 10 mins

• Cut into squares or circles whichever you prefer

• Add your patty and cheese and egg to a toasted muffin

• Tightly seal each burger in foil and store in the freezer

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP BREAKFAST

LOADED FRIES
Calories 360 Carbs 22g Protein 49g Fat 8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

500g Raw uncooked white

potato

garlic, paprika & oregano

seasoning

600g of lean Turkey mince

(or meat of choice)

ZACK CHUG
C o o k b o o k
Spring Onions

chopped tomatoes

THE
50g of low-fat Mozzarella
cheese

5 eggs

METHOD:
• Slice 500g Raw uncooked white potato into fries

• Garlic, paprika & oregano seasoning

• Oven or air fry for 20 - 25 mins @ 220°C

Continued..

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• Add 600g of lean Turkey mince to a pan ( or your MEAT OF CHOICE like
beef or chicken mince )

• Let it brown on the pan for 10 mins on high heat and add in paprika,
chopped tomatoes, spring onions

• And then 50g of low fat Mozzarella cheese

• Simmer on low - medium heat for 10 mins

• Then cook your 5 eggs on medium heat and serve equally on top of
your fries and Turkey mince

• Add equal portions of fries and Turkey mince to your meal prep
containers and OPTIONAL to finish with SRIRACHA & PARSLEY

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP

CHICKEN GYROS
Calories 310 Carbs 25g Protein 35g Fat 6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

600g Raw Chicken Breast

Tbsp olive oil

Garlic

Lemon juice

100g low fat Greek yoghurt

ZACK CHUG
C o o k b o o k
Chilli powder

Cumin

THE
Oregano

50g Low Fat Green yoghurt

Cucumbers and fresh mint

Pitta bread

FULL RECIPE NEXT PAGE

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 METHOD:
• Add chicken to a bowl and marinade with tbsp olive oil, Garlic,
lemon juice

• Add 100g low fat Greek yoghurt

• Add chilli powder, cumin, and oregano seasoning

• Oven or air fry for 15 - 20 mins @ 200°C% and then cut it equally
into juicy slices

For the TZATZIKI SAUCE

• Add Low Fat Green yoghurt, cucumbers. Garlic and mint sauce or
fresh mint

• Mix together

• Serve the chicken and sauce with one Pitta bread for each meal
prep along with optional salad (I used cucumber and tomato )

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP CHICKEN

FAJITA WRAPS
Calories 340 Carbs 34g Protein 35g Fat 7g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDINTS

600g Raw Chicken Breast

Wrap Bread

Tsp. chilli powder, garlic, cumin,

and lime juice

Onions

Bell peppers

ZACK CHUG
C o o k b o o k
30g mozzarella cheese

100g Low Fat Greek yoghurt

30g avocado

THE
Coriander & Garlic

METHOD:
• Add 600g of raw Chicken Breast into a bowl.

• Season with Tsp. chilli powder, garlic, cumin, and lime juice

• Mix well together and cook on medium heat on a pan for 10 mins
Continued..

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• Then add onions, bell peppers and 30g mozzarella cheese

• Let it simmer for 5 mins on low heat

For the healthy fajita sauce :

• Add 100g Low Fat Greek yoghurt, Coriander,30g avocado and Garlic into
a blender

• Blend together

• Serve the chicken and sauce with one wrap bread for each meal prep
and tightly seal with foil!!

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP

CAJUN PASTA
Calories 350 Carbs 40g Protein 37g Fat 4g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

600g raw chicken breast

250g uncooked pasta

50g Mozzarella cheese

Tbsp. paprika

Tbsp. garlic
powder

ZACK CHUG
C o o k b o o k
Oregano

Chilli flakes

THE
Chopped onions

Bell peppers

300ml of skimmed milk

( or milk of choice )

Parsley

FULL RECIPE NEXT PAGE

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 METHOD:
• Take 600g of raw chicken breast and season with Tbsp. paprika, tbsp.
garlic powder, oregano, and chill flakes.

• Rub it all in well

• Oven for 15-20 mins @ 220°C until it's nice and juicy and cut
into pieces

• Boil 250g of uncooked pasta for 15 mins

• Whilst it's boiling add garlic paste, chopped onions and bell peppers
to a pan on medium to high heat

• Then add 300ml of skimmed milk ( or milk of choice )

• Add 50g Mozzarella cheese and parsley

• Let it simmer for 5 mins and then add in your drained pasta and
stir well so the pasta can absorb all the Cajun sauce until it's nice and
creamy

ZACK CHUG
• Add to your meal prep containers !!

C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP

BUTTER GARLIC CHICKEN

Calories 330 Carbs 35g Protein 32g Fat 9g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

600g raw chicken breast

30g light butter

Tbsp olive oil

Garlic powder

Tsp paprika

ZACK CHUG
C o o k b o o k
Black pepper

Tbsp garlic paste

THE
Drizzle of honey

Coriander

Chilli Flakes

200g uncooked white rice

FULL RECIPE NEXT PAGE

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 METHOD:
• Slice 600g raw chicken breast into small pieces

• Season with tbsp. olive oil tbsp. garlic powder, teaspoon paprika,
black pepper and mix it all together

• At Medium heat on a pan add 30g light butter and tbsp. garlic paste.

• Add your seasoned raw chicken from before, drizzle of honey,

Coriander & Chilli Flakes

• Cook the chicken for 15 mins and let it simmer until it's all sticky and
thick.

• Whilst preparing your chicken, BOIL 200g uncooked washed white rice
( roughly will form 630g cooked rice)

• Add equal portions to your meal prep containers

( roughly 125g cooked rice per container ) !!

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP GARLIC

PARMESAN CHICKEN
Calories 390 Carbs 40g Protein 39g Fat 9g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

600g raw chicken breast

Tbsp. Garlic Powder

Tbsp. Oregano,

Tsp. onion powder

tsp. paprika

Tbsp olive oil

ZACK CHUG
C o o k b o o k
30g Light Butter

300ml skimmed milk or milk of

choice

THE
25g Parmesan cheese

30g low fat cream cheese

Chopped onions

Tbsp. Garlic Paste

200g -250g uncooked pasta

Parsley
FULL RECIPE NEXT PAGE

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 METHOD:
• Season 600g raw chicken breast with garlic powder, oregano, onion
powder and tsp. paprika and olive oil

• Mix it all together

• Cook for 15 mins on medium heat on a pan, set the chicken aside and
then to the same pan add light butter, garlic paste and chopped onions

• Add 300ml skimmed milk or milk of choice, low fat cream cheese,
parmesan cheese, parsley and 600g of already cooked pasta.
(in the background whilst preparing your chicken, BOIL 200g -250g
roughly of uncooked pasta )

• Add the cooked chicken and simmer until it's all nice and creamy

• Add equal portions to your meal prep containers

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP CHICKEN

KATSU CURRY
Calories 310 Carbs 35g Protein 31g Fat 7g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

600g raw chicken breast

300ml chicken stock

200g of uncooked washed

white rice

30g chopped onions

Tbsp. light soy sauce

ZACK CHUG
C o o k b o o k
Tbsp. cumin

Tsp. chilli powder

THE
Chopped garlic

10g roughly of honey

Tsp. turmeric and black

pepper

FULL RECIPE NEXT PAGE

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 METHOD:
• Get 600g raw chicken breast and season with tbsp. light soy sauce,
tbsp.cumin, tsp. chilli powder and tsp. turmeric and black pepper

• Oven or air fry at 220°C for 15 mins until golden brown

• On medium heat on a pan, add chopped garlic, 30g chopped onions,

tsp. ginger and cumin

• Add 300ml chicken stock , soy sauce and drizzle of honey

• Let it simmer for 5 mins and blend until nice and thick with a hand
blender or Nutribullet

• Whilst doing all of this, boil 200g of uncooked washed white rice
( roughly forms 630g of cooked rice )

• Add equal portions to your meal prep containers ( roughly 125g of

cooked rice to each container )

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP CREAMY

SPICY GARLIC NOODLES

Calories 360 Carbs 31g Protein 35g Fat 9g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

600g raw chicken breast

Low calorie oil spray

30g light butter

130ml light soy sauce

300ml skimmed milk or

milk of choice

ZACK CHUG
C o o k b o o k
240g uncooked noodles

Tbsp tomato paste

THE
Tbsp. garlic paste,

Sriracha sauce

Tsp chilli flakes

30g low fat cream cheese

20g parmesan cheese

FULL RECIPE NEXT PAGE

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 METHOD:
• Add Tbsp. Garlic paste, Sriracha sauce ,50ml light soy sauce teaspoon
chilli flakes to a bowl

• Then add 600g raw chicken breast and mix it well together

• Pan fry using low cal oil spray for 10-15 mins on high heat or ( oven or
air fry at 220°C for 15 mins until golden brown

• On Medium heat on a pan add 30g light butter. chopped Garlic and
tbsp of tomato paste

• Add 80ml light soy sauce and skimmed milk of choice and low fat
cream cheese and parmesan cheese.

• Add 750g cooked noodles ( roughly 240g uncooked noodles )

• Add cooked chicken from before and optional coriander

• Let it simmer for 5 mins and stir well until rich and creamy

ZACK CHUG
• Add equal portions to your meal prep containers

C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP GARLIC

TUSCAN CHICKEN
Calories 390 Carbs 40g Protein 38g Fat 9g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw chicken breast

300ml skimmed milk or

milk of choice

30g low fat cream cheese

20g Parmesan cheese

200g - 250g uncooked pasta

ZACK CHUG
C o o k b o o k
30g light butter

Tbsp. Olive Oil

Tbsp. Oregano

THE
Tbsp. Garlic powder

Tsp. of paprika

Chopped baby tomatoes

Tbsp tomato paste

Chopped spinach and garlic

FULL RECIPE NEXT PAGE

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 METHOD:
• Get 600g raw chicken breast and season with tbsp. olive oil, tbsp.
oregano, tbsp. garlic powder and teaspoon of paprika

• Mix it well together

• Pan fry using low cal oil spray for 10-15 mins on high heat or (oven or
air fry at 220°C for 15 mins until golden brown )) and then set your
chicken to one side

• On medium heat on the same pan, Add 30g light butter, chopped
garlic, chopped baby tomatoes and tablespoon tomato paste

• Add 300ml skimmed milk or milk. Of choice and 30g low fat cream
cheese & 20g parmesan cheese

• Then add chopped spinach

• Add 600g of already cooked pasta (in the background whilst prepping
your chicken, BOIL 200g - 250g roughly of uncooked pasta

• Add your cooked chicken and let it simmer until rich and creamy

ZACK CHUG
C o o k b o o k
• Add equal portions to your meal prep containers

THE

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 HIGH PROTEIN MEAL PREP

JUICY KOFTAS
Calories 350 Carbs 36g Protein 35g Fat 6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw lean beef mince or
meat of choice

100g low fat Greek yoghurt

200g - 250g uncooked white

rice

teaspoon cumin

ZACK CHUG
tablespoon tomato

C o o k b o o k
bell pepper

parsley and onions

THE
teaspoon of olive

Coriander & garlic

Tbsp. Garlic paste

Lemon juice

Tsp. Mint sauce

FULL RECIPE NEXT PAGE

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 METHOD:
• Add raw lean beef mince to a bowl.

• Season with garlic, cumin, and tomato paste

• Add finely chopped bell pepper, parsley and onions

• Mix it well together and roll into a small baby kofta shape

• Add a teaspoon of olive oil to a pan and fry the loft as for 10-15 mins
on medium to high heat until juicy and golden ( oven or air fry at
220°C for 15 mins until golden brown)

For the white sauce

• Add low fat Greek yoghurt, Coriander, Tbsp. Garlic paste, Lemon
juice and Tsp. Mint sauce

• Mix well until thick

• Whilst prepping your koftas, BOIL 200g - 250g roughly of uncooked

ZACK CHUG
rice

C o o k b o o k
• Add 125g of cooked white rice to your meal prep container with
optional salad ( I used cabbage lettuce tomato and cucumber )

THE

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HIGH PROTEIN MEAL PREP CRISPY AND STICKY

ORANGE CHICKEN
Calories 340 Carbs 36g Protein 32g Fat 6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw diced chicken
breast

200g roughly of uncooked

rice

50ml of light soy sauce

200ml of Low sugar orange

juice

teaspoon of soy sauce

ZACK CHUG
C o o k b o o k
tablespoon of garlic powder

20g of cornflour

THE
tablespoon of olive oil

tablespoon of garlic paste

sriracha

honey

optional sesame seeds and

spring onions

FULL RECIPE NEXT PAGE

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 METHOD:
• Add raw diced chicken breast in a bowl.

• Season with soy sauce, garlic powder, cornflour

( this makes it crispy )

• Mix it well together

• Add olive oil to a pan and fry the chicken for 10-15 mins on medium
to high heat golden brown and crispy ( oven or air fry at 220°C for
15 mins until golden brown)

• Whilst prepping chicken, BOIL 200g - 250g roughly of uncooked

rice

For the orange sauce

• Add a tablespoon of garlic paste , light soy sauce, Low sugar orange
juice, Drizzle of sriracha and honey.

ZACK CHUG
• Add in your cooked chicken and optional to add sesame seeds and

C o o k b o o k
spring onions

• Let it simmer for 5-10 mins until thick and sticky

THE
• Add equal amount of cooked chicken and 125g of cooked white rice
to each meal prep containers.

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HIGH PROTEIN MEAL PREP LOADED CHICKEN

ALFREDO FRIES
Calories 310 Carbs 28g Protein 33g Fat 6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw uncooked white
potato

600g Raw Chicken Breast

20g light butter

250ml Skimmed Milk ( or

milk of choice )

ZACK CHUG
Tbsp garlic powder

C o o k b o o k
Tbsp. Oregano

Teaspoon of paprika

THE
Teaspoon of cornflour

Garlic

30g low fat cream cheese

20g low fat mozzarella

cheese

Parsley & Black Pepper

Optional
FULL RECIPE NEXT PAGE

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 METHOD:
• Slice raw potato

• Season with garlic powder, Oregano, paprika and cornflour to make

the fries crispy

• Mix it well together

• Oven or air fry the fries at 220°C for 15 -20 mins mins until crispy and
golden brown

• Take a pan and , cook raw chicken breast ( seasoned with garlic,
oregano & paprika)

• Then set your chicken aside and Add 20g light butter ,Garlic ,
Skimmed Milk ,30g low fat cream cheese, low fat mozzarella cheese.

• Add cooked chicken and Parsley

• Let it simmer on medium heat until rich and creamy

• Optional to finish with Black Pepper

ZACK CHUG
C o o k b o o k
• Add equal portions to each container

THE

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 HIGH PROTEIN MEAL PREP CHILLI GARLIC

FRIED RICE
Calories 340 Carbs 30g Protein 32g Fat 6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
Teaspoon chilli flakes

Tablespoon garlic paste

80ml Soy Sauce

600g Raw chicken breast

Drizzle of sriracha sauce

Low calorie oil spray

ZACK CHUG
Tablespoon sesame oil

C o o k b o o k
Garlic

Light Soy Sauce

THE
Red bell pepper

220grams of uncooked
washed white rice

optional spring onions and

sesame seeds

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 METHOD:
• To a bowl add a teaspoon chilli flakes, garlic paste ,Soy Sauce, Raw
chicken breast, and a drizzle of sriracha sauce.

• Mix it well together

• Pan fry on high heat for 10 mins using low calorie oil spray

• Add the leftover sauce from cooking the chicken to a separate pan
on medium heat and then Add sesame oil, garlic ,Light Soy Sauce,
Red bell pepper, cooked rice and Cooked chicken from before and
stir well together

• Top with optional spring onions and sesame seeds for that extra
crunch.

• Add equal portions to each container.

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP CREAMY SPICY

PEANUT NOODLES
Calories 360 Carbs 33g Protein 35g Fat 10g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw chicken breast

Tsp. Chilli powder

Tablespoon garlic powder

Sriracha sauce

50ml light soy sauce

Low calorie oil

ZACK CHUG
C o o k b o o k
Tablespoon sesame oil

Tbsp. Minced Garlic

Chilli flakes

THE
Sesame seeds

30g Peanut Butter

80ml Light soy sauce

Drizzle of honey

240g uncooked noodles

spring onions
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 METHOD:
• To a bowl add a teaspoon chilli flakes, garlic paste ,Soy Sauce, Raw
chicken breast, and a drizzle of sriracha sauce.

• Mix it well together

• Pan fry on high heat for 10 mins using low calorie oil spray

• Add the leftover sauce from cooking the chicken to a separate pan
on medium heat and then Add sesame oil, garlic ,Light Soy Sauce,
Red bell pepper, cooked rice and Cooked chicken from before and
stir well together

• Top with optional spring onions and sesame seeds for that extra
crunch.

• Add equal portions to each container.

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP FLUFFY

CHICKEN BIRYANI
Calories 360 Carbs 38g Protein 34g Fat 6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw chicken breast

150g low fat greek yoghurt

Tablespoon paprika

Teaspoon turmeric

Teaspoon cinnamon

Low calorie oil spray

ZACK CHUG
C o o k b o o k
Tablespoon Olive Oil

Finely chopped onions

Tablespoon garlic paste

THE
100g tomato purée

Teaspoon gharam masala

Teaspoon cumin

220g of washed uncooked

rice

Optional coriander and red

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 METHOD:
• Add diced chicken to a bowl.

• Marinade with 150g low fat greek yoghurt, tablespoon paprika, teaspoon
turmeric, Teaspoon cinnamon

• Mix it well together

• Pan fry on high heat for 10 mins using low calorie oil spray ( or air fry
or oven @ 220 degrees )

• Then remove chicken and add to the same pan on medium heat olive
oil ,onions ,garlic paste ,tomato purée ,gharam masala and cumin

• Whilst cooking chicken boil roughly 200g of washed uncooked rice

• Add cooked chicken and 625g of cooked rice to the pan

• Stir together and finish with Optional coriander and red chilli

• Add equal portions to each container

ZACK CHUG
C o o k b o o k
THE

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HIGH PROTEIN MEAL PREP CRISPY SALT & PEPPER

CHICKEN
Calories 330 Carbs 38g Protein 32g Fat 7g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw chicken breast

salt

teaspoon black pepper

50ml light soy sauce

20g Cornflour

ZACK CHUG
tablespoon of sesame oil

C o o k b o o k
Minced garlic

Teaspoon Ginger

THE
Chopped bell peppers &
onions

60ml light soy sauce

drizzle of honey

200g of washed uncooked

rice

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 METHOD:
• Add diced chicken to a bowl

• Season with salt, teaspoon black pepper, light soy sauce & Cornflour to
make it crispy

• Mix it well together & add to a pan with a tablespoon of sesame oil

• Pan fry on high heat for 10 -15 mins until golden and crunchy

• Then remove chicken and add to the same pan on medium heat
minced garlic, Teaspoon Ginger, Chopped bell peppers & onions

• Add 60ml light soy sauce & drizzle of honey

• Add Your cooked chicken

• Stir well and Top with optional spring onions

• Whilst cooking chicken boil roughly 200g of washed uncooked rice

• Add 125g or equal portions to each container

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP CRISPY CHILLI

BEEF NOODLES
Calories 340 Carbs 32g Protein 32g Fat 9g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw lean beef mince
( or mince of choice )

Tablespoon garlic powder

Tablespoon paprika

Teaspoon of onion powder

ZACK CHUG
Tablespoon of olive oil

C o o k b o o k
Garlic

Teaspoon ginger

THE
Teaspoon chilli flakes

70ml Light Soy sauce

Drizzle of honey

Spring onions

240g uncooked noodles

optional red chillis

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 METHOD:
• Add lean beef mince ( or mince of choice ) to a bowl

• Season with tablespoon garlic powder, tablespoon paprika and teaspoon

of onion powder

• Mix it well together

• Add to a pan on high heat with a tablespoon of olive oil

• Then add to the oil, garlic, ginger, chilli flakes.

• Add your raw mince and let it brown for 5 min

• Add Light Soy sauce and drizzle of honey and let it simmer until crispy
and sticky

• Add spring onions followed by 750g Cooked Noodles

( roughly 240g uncooked noodles )

• Stir together well and top with optional red chillis

ZACK CHUG
C o o k b o o k
• Add equal portions to each container

THE

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 HIGH PROTEIN MEAL PREP BUTTER

FRIED RICE
Calories 330 Carbs 35g Protein 32g Fat 8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw diced chicken
breast

Tablespoon garlic powder

Teaspoon black pepper

50ml light soy sauce

Teaspoon of sesame oil

ZACK CHUG
30g light butter

C o o k b o o k
Chopped garlic

Frozen veg of choice

THE
220g of uncooked washed
white rice

sesame seeds

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 METHOD:
• Add diced chicken breast to a bowl.

• Season with garlic powder, black pepper and 50ml light soy sauce &
of sesame oil

• Mix it well together & cook on a pan on high heat for 10-15 mins until
golden brown and juicy ( or air fry or oven for 15 mins @ 220 °C

• Then set your chicken aside and add to the pan light butter, Chopped
garlic, Frozen veg of choice

• Add 625g Cooked Rice ( whilst chicken is cooking , boil 220g of

uncooked washed white rice )

• Add cooked chicken

• Stir it well together and let it simmer until it’s crackling and finish with
sesame seeds

• Add equal portions to each container

ZACK CHUG
C o o k b o o k
THE

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HIGH PROTEIN MEAL PREP STICKY HONEY

BUFFALO TENDERS
Calories 310 Carbs 24g Protein 31g Fat 6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw diced chicken
breast

600g raw potato sliced into

fries

Teaspoon chilli powder

Tbsp. oregano, garlic powder

ZACK CHUG
Teaspoon onion powder

C o o k b o o k
30g cornflour

olive oil

THE
30g light butter

Hot sauce

Tablespoon Bbq Sauce

Drizzle of honey

parsley, garlic & oregano

FULL RECIPE NEXT PAGE

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 METHOD:
• Take 600g raw chicken breast and slice into tenders

• Season with garlic powder, chilli powder, oregano & Onion powder

• Add cornflour to make it crispy

• Mix and coat it well together & cook on a pan with a tablespoon of
olive oil on high heat for 15-20 mins until golden brown and crunchy
( or air fry or oven for 15 mins @ 220 °C )

• Then set your chicken aside and add to the pan light butter, Hot sauce,
Bbq Sauce & a drizzle of honey

• Add your cooked chicken

• Mix together and finish with parsley

• Whilst chicken is cooking, air fry or oven 600g raw potato sliced into
fries & seasoned with garlic and oregano, for 15 mins @ 220 °C

ZACK CHUG
• Add equal portions to each container

C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP CREAMY

CHICKEN KORMA
Calories 380 Carbs 34g Protein 32g Fat 12g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw chicken breast

Tbsp. olive oil, garlic powder

& paprika

Tsp. gharam masala

Chilli flakes

50g low fat Greek yoghurt

ZACK CHUG
C o o k b o o k
30g light butter

Tablespoon garlic paste

Ginger

THE
200ml Light Coconut Milk

40g low fat cream cheese

Pinch of turmeric

Coriander

200g of uncooked rice

FULL RECIPE NEXT PAGE

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 METHOD:
• Take 600g raw chicken breast and dice into cubes

• Season with olive oil garlic powder, paprika, gharam masala, chilli flakes
& 50g low fat Greek yoghurt

• Mix and coat it well together & cook on a pan on high heat for 15-20 mins
until juicy and tender ( or air fry or oven for 15 mins @ 220 °C )

• Then set your chicken aside and add to the pan light butter, garlic paste,
ginger, light coconut milk, 40g low fat cream cheese.

• Add Pinch of turmeric

• Then add Your cooked chicken and stir well

• Finish with coriander and let it simmer until rich and creamy

• Whilst chicken is cooking, boil 200g of uncooked rice

( roughly equals 125g of cooked rice per meal )

• Add equal portions to each container

ZACK CHUG
C o o k b o o k
THE

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HIGH PROTEIN MEAL PREP STICKY LEMON

PEPPER CHICKEN
Calories 320 Carbs 32g Protein 32g Fat 8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw chicken breast

Tablespoon garlic powder

Tbsp. Oregano

Tsp. Cumin

Black pepper

ZACK CHUG
30g light butter

C o o k b o o k
Garlic

Black pepper and lemon

juice

THE
Light soy sauce

Drizzle of honey

Parsley

200g of uncooked washed

rice

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 METHOD:
• Take 600g raw chicken breast and dice into cubes

• Season with tablespoon garlic powder, Tbsp. Oregano & tsp. Cumin &
black pepper

• Mix together & cook on a pan on high heat for 10-15 mins until sizzling
brown( or air fry or oven for 15 mins @ 220 °C )

• Then set your chicken aside and on high heat add light butter, Garlic,
Black pepper and lemon juice, Light soy sauce

• Add Drizzle of honey

• Add cooked chicken and Stir together and let it simmer for 10 mins on
high heat until sticky

• Finish with parsley

• Meanwhile cook 200g of uncooked washed rice

( will equal roughly 630g cooked rice )

ZACK CHUG
• Add equal portions to each container

C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP CREAMY CHEESY

RAMEN
Calories 340 Carbs 30g Protein 34g Fat 10g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

600g raw chicken breast

Sriracha

30 ml light soy sauce

Tbsp. garlic powder

ZACK CHUG
30g light butter

C o o k b o o k
Tbsp. Garlic paste

Tomato Paste

THE
70ml light soy sauce

50ml water

30g low fat cream cheese

39g light cheddar

240g uncooked noodles

FULL RECIPE NEXT PAGE

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 METHOD:
• Add diced raw chicken to a bowl.

• Season with sriracha, 30 ml light soy sauce and a tablespoon garlic

powder

• Mix together & cook on a pan on high heat for 10-15 mins until sizzling
brown( or air fry or oven for 15 mins @ 220 °C )

• Then set your chicken aside and on medium heat add light butter,
Garlic paste, Tomato Paste, light soy sauce and water.

• Add low fat cream cheese and light cheddar

• Simmer until the cheese sauce is thick then add cooked ramen noodles.

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP STICKY CHILLI

GARLIC BEEF
Calories 320 Carbs 33g Protein 32g Fat 8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw lean beef

Tablespoon garlic powder

tbsp. Onion powder

Tbsp. Chilli powder

Tablespoon sesame oil

Tablespoon garlic

ZACK CHUG
C o o k b o o k
Teaspoon Ginger

Chilli flakes

THE
60ml light soy sauce

Sriracha

10g Of honey

Spring onion

Sesame seeds

200g uncooked washed rice

FULL RECIPE NEXT PAGE

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 METHOD:
• Add raw lean beef to a bowl.

• Season with tablespoon garlic powder, tbsp. Onion powder,Chilli powder

and Chilli flakes.

• Add the seasoned beef to a pan.

• Cook for 10-15 mins until sizzling hot and brown.

• Then add light soy sauce , Sriracha, honey, Spring onion.

• Finish with sesame seeds

• Whilst your beef is cooking, boil 200g uncooked washed rice

( roughly is 630g cooked rice so roughly 125g cooked rice per container )

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP STICKY

KUNG PAO CHICKEN

Calories 340 Carbs 35g Protein 32g Fat 6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw chicken breast

Tablespoon garlic powder

30ml light soy sauce

Tbsp Sesame oil

Black pepper

ZACK CHUG
Tablespoon garlic

C o o k b o o k
Teaspoon Ginger

Bell pepper & spring onions

THE
80ml light soy sauce

Tablespoon of hoisin sauce

20g cornflour

10g of honey FULL RECIPE NEXT PAGE

5g crushed peanuts

200g uncooked washed

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 METHOD:
• Dice raw chicken breast into pieces and add to a bowl.

• Season with tablespoon garlic powder, 30ml light soy sauce, Sesame
oil and black pepper.

• Mix together and cook on the pan on high heat for 10-15 mins until
golden brown.

• Then on a pan on medium heat add garlic, ginger bell pepper and
spring onion.

• Add 80ml light soy sauce & tablespoon of hoisin sauce, cornflour &
honey.

• Add your cooked chicken and let it simmer until thick.

• COMPLETELY OPTIONAL to add 5g crushed peanuts.

• Whilst your chicken is cooking, boil 200g uncooked washed rice.

( roughly is 630g cooked rice so roughly 125g cooked rice per container )

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP HONEY MANGO

HABANERO CHICKEN
Calories 340 Carbs 34g Protein 32g Fat 8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

600g raw chicken breast

Tablespoon garlic powder

Tbsp. Oregano

Tsp. Chilli powder

ZACK CHUG
Tbsp. Olive oil

C o o k b o o k
30g light butter

Tablespoon garlic

THE
70ml hot sauce

200ml low sugar mango juice

10g honey

coriander

200g uncooked washed rice

FULL RECIPE NEXT PAGE

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 METHOD:
• Dice the raw chicken breast into pieces.

• Season with tablespoon garlic powder, oregano, chilli powder and. olive oil.

• Mix together and cook on the pan on high heat for 10-15 mins until sizzling
brown ( or can air fry or oven for 15 mins @ 220 degrees ).

• Then remove the chicken and add light butter, tablespoon garlic, hot sauce,
low sugar mango juice and honey.

• Add cooked chicken and mix it all together.

• Let it simmer for 5-10 mins on high heat until sticky and thick.

• Finish with coriander.

• Whilst your chicken is cooking, boil 200g uncooked washed rice.

( roughly is 630g cooked rice so roughly 125g cooked rice per container )

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP CREAMY LEMON

GARLIC PASTA
Calories 380 Carbs 36g Protein 36g Fat 9g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw chicken breast

Tablespoon garlic powder

Tbsp. Oregano

Tbsp. Paprika

Tbsp. Olive oil

ZACK CHUG
C o o k b o o k
250g of uncooked pasta

30g light butter

Tablespoon garlic

THE
Lemon juice

Parsley

250ml pasta water

70g low fat cream cheese

20g Parmesan cheese

FULL RECIPE NEXT PAGE

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 METHOD:
• Take raw chicken breast and season with tablespoon garlic powder,
oregano, paprika and olive oil.

• Mix together and air fry or oven for 15 mins @ 220 °C

( or cook on the pan on high heat for 10-15 mins until sizzling brown) .

• Slice the chicken into strips.

• Meanwhile boil 250g of uncooked pasta for 15 mins.

• Then on medium heat to a pan add light butter, garlic, lemon juice &
parsley.

• Also add pasta water , low fat cream cheese and parmesan cheese.

• Add cooked pasta to the pan.

• Stir and mix it well until thick and creamy.

• Add your chicken on top of the pasta and finish with leftover pasta

ZACK CHUG
sauce from the pan.

C o o k b o o k
• Add roughly 120-130g of cooked pasta to each container.

THE

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 HIGH PROTEIN MEAL PREP MCDONALDS

BIG MAC BURGER

Calories 380 Carbs 31g Protein 38g Fat 11g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

600g raw lean beef

Tablespoon garlic powder

Tbsp. Paprika

Tbsp. Onion powder

ZACK CHUG
Tbsp. Olive oil

C o o k b o o k
50g low fat Greek yoghurt

Tablespoon light ketchup

THE
Mustard (to taste preference)

Chopped gherkins

FULL RECIPE NEXT PAGE Optional lettuce

Toasted brioche buns

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 METHOD:
• Take 600g raw lean beef

• Season with tablespoon garlic powder, tbsp. paprika, tbsp. onion powder
and a tbsp. olive oil

• Mix together and form equal balls and smash each ball into a burger
patty.

• Pan fry each patty on high heat for 2-3 mins on each side.

• Add a light cheese slice to each patty and let it melt.

• Double stack each patty, you should form 5 double stacks

FOR THE HEALTHY BIG MAC BURGER SAUCE

• Add low fat greek yoghurt , light ketchup and mustard to taste
preference.

• Add chopped gherkins and mix well.

ZACK CHUG
C o o k b o o k
• Assemble the patties with the sauce, optional lettuce, gherkins and
toasted brioche buns.

• Tightly seal with foil to store and DIG IN.

THE

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 HIGH PROTEIN MEAL PREP CRISPY

SWEET & SOUR CHICKEN

Calories 330 Carbs 33g Protein 32g Fat 5g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS
600g raw chicken breast

Tablespoon light soy sauce

Tbsp. Olive oil

Tbsp. garlic powder

30g cornflour

ZACK CHUG
Tablespoon of garlic paste

C o o k b o o k
Chopped Bell peppers and
onions

80ml light soy sauce

THE
Tablespoon ketchup

200ml low sugar orange juice

10g of honey

optional spring onions

200g uncooked washed white

FULL RECIPE NEXT PAGE

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 METHOD:
• Dice 600g raw chicken breast.

• Season with tablespoon light soy sauce, tbsp. garlic powder and 30g
cornflour to make it crispy.

• Mix together and coat the chicken well.

• Add to a pan with a tablespoon of olive oil and cook for 10-15 mins on
high heat until golden and crunchy.

• Set chicken aside and add tablespoon of garlic paste, chopped bell-
peppers and onions, light soy sauce, ketchup , low sugar orange juice
and honey.

• Add crispy cooked chicken to the pan.

• Stir it all together and simmer on medium heat.

• Finish with optional spring onions.

ZACK CHUG
• Whilst your chicken is cooking, boil 200g uncooked washed white rice

C o o k b o o k
( roughly 630g of cooked rice, portion equally per container)

• Add 125g or equal portions to each container .

THE

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 HIGH PROTEIN MEAL PREP SPICY KFC

POPCORN CHICKEN
Calories 500 Carbs 20g Protein 85g Fat 8g

Carbs mentioned are per meal.

INGREDIENTS
400g raw chicken breast

2 Tablespoon garlic powder

50ml hot sauce

3 rice cakes

Tbsp. Paprika

ZACK CHUG
C o o k b o o k
Tbsp. Oregano

Parsley

THE
FULL RECIPE NEXT PAGE

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 METHOD:
• Slice raw chicken breast into cubes.

• Season with tablespoon garlic powder & 50ml hot sauce and mix well.

• Then blend 3 rice cakes with tbsp. garlic powder, paprika &. oregano.

• Dip and coat your cubed chicken into the fine rice cake powder.

• Oven or Air fry for 10-15 mins @ 220°C until nice and crispy.

• Finish with parsley and enjoy.

ZACK CHUG
C o o k b o o k
THE

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HIGH PROTEIN MC CRISPY DOUBLE CHICKEN

SANDWICH
Calories 550 Carbs 40g Protein 63g Fat 8g

Carbs mentioned are per sandwich. The measurements used in this recipe is for one sandwich.

INGREDIENTS
250g raw chicken breast

Tablespoon garlic powder

10g sriracha sauce

50g Egg whites

25g cornflakes

Tbsp. of garlic powder

ZACK CHUG
C o o k b o o k
Tbsp. Black pepper

Tbsp. Oregano

Light brioche bun

THE
Garlic Mayo Sauce :
FULL RECIPE NEXT PAGE
Tablespoon light Mayo

Garlic paste

Lemon juice

Black pepper

Lettuce

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 METHOD:
• Take 250g raw chicken breast

• Season with tbsp. garlic powder & sriracha sauce & egg whites and
mix well.

• Then blend cornflakes with tablespoon of garlic powder, tbsp. black

pepper & tbsp. oregano.

• Dip and coat your chicken into the fine cornflake coating powder.

• Oven or Air fry for 10-15 mins @ 220°C until golden brown and crispy

FOR THE GARLIC MAYO SAUCE :

• Add light mayo, garlic paste ( to taste preference), lemon juice and
black pepper to a bowl and mix well.

• Assemble the sandwich with a light brioche bun & lettuce.

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN BUTTER CHICKEN AND

GARLIC NAAN
Calories 580 Carbs 40g Protein 65g Fat 15g

INGREDIENTS

200g raw chicken breast

Tbsp. paprika & Gharam masala

Tsp. Turmeric

75g low fat Greek yoghurt

20g light butter

Tablespoon garlic paste

Chopped onions & coriander

ZACK CHUG
1/2 tin of chopped tomatoes

C o o k b o o k
Tsp. paprika & turmeric

75g low fat Greek yoghurt

THE
5g cashews

15ml light cream

For the garlic naan:

FULL RECIPE NEXT PAGE
40g self raising flour

50g low fat Greek yoghurt

5g light butter

Garlic paste, parsley

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 METHOD:
• Season raw chicken breast with paprika, tsp. turmeric , 1tbsp. gharam
masala & low fat greek yoghurt and mix it all well.

• Cook on the pan for 10 mins on high heat

( or oven or Air fry for 10-15 mins @ 220°C until golden and juicy )

• Then on medium heat on a pan add light butter, garlic paste, chopped
onions & 1/2 tin of chopped tomatoes

• Add tsp. paprika, tsp. Turmeric & gharam masala, low fat Greek yoghurt
& 5g cashews

• Simmer and blend until rich and creamy

• Add the chicken and stir together

• Finish with light cream and coriander

FOR GARLIC NAAN:

ZACK CHUG
• Mix self raising flour & 50g low fat Greek yoghurt

C o o k b o o k
• Mix and knead into a dough On a Floured surface and flatten into a
naan shape.

• High Heat on a pan for 2 mins on each side.

• Add 5g light butter, garlic paste and parsley and let it melt on top. THE

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 HIGH PROTEIN DOMINOS CHICKEN

PIZZA
Calories 560 Carbs 51g Protein 52g Fat 15g

INGREDIENTS
150g raw chicken breast

Tablespoon garlic powder

Tbsp oregano

Tablespoon paprika

Tsp olive oil

FOR THE PIZZA BASE

ZACK CHUG
70g self raising flour

C o o k b o o k
METHOD: 75g low fat Greek yoghurt

• Take raw chicken breast and season 20g Light bbq sauce
with garlic powder, oregano, paprika &

THE
tsp olive oil. Oregano

• Mix it all well. 20g low fat mozzarella

cheese
• Cook on the pan for 10 mins on high
heat ( or oven or Air fry for 10-15 mins Parsley
@ 220°C until golden and juicy )

continued

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 FOR THE PIZZA BASE

• Mix self raising flour & low fat greek yoghurt.

• Mix and knead into a dough on a floured surface and flatten into a
pizza shape and pinch the edges for a crust.

• Add 20g light bbq sauce, oregano, cooked chicken , low fat mozzarella
cheese.

• Oven or Air fry for 10 @ 200°C until soft and cheesy.

• Top with parsley and cut into even slices.

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C o o k b o o k
THE

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 HIGH PROTEIN DOMINOS CHEESY STUFFED

CRUST PIZZA
Calories 570 Carbs 58g Protein 42g Fat 18g

INGREDIENTS

75g self raising flour

80g low fat Greek yoghurt

2 cheese strings

50g tomato sauce

Tablespoon oregano

30g mozzarella cheese

ZACK CHUG
C o o k b o o k
25g turkey pepperoni

Parsley

THE
METHOD:
• Add 75g of self raising flour and 80g low fat greek yoghurt to a bowl and
mix well and form a ball.

• Flatten into pizza shape and cut 2 cheese strings into small pieces and place
in the crust and roll the crust over.

• Then add tomato sauce , oregano ,mozzarella cheese and turkey pepperoni
oven or Air fry for 10-15 mins @ 220°C until soft and fluffy and cheesy.

• Finish with parsley and cut into even slices.

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 HIGH PROTEIN MEAL PREP CHILLI GARLIC

PASTA
Calories 330 Carbs 37g Protein 34g Fat 5g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto
3 months

INGREDIENTS

Garlic

Tablespoon chilli flakes

600g raw diced chicken

breast

20g sriracha

ZACK CHUG
C o o k b o o k
250g of uncooked pasta

200ml pasta water

THE
Tablespoon of olive oil

tablespoon of garlic paste

Tablespoon chilli flakes

20g sriracha

parsley

FULL RECIPE NEXT PAGE

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 METHOD

• Add garlic, tablespoon chilli flakes, raw diced chicken breast & 20g
sriracha to a bowl.

• Mix well and cook On a pan for 10-15 mins on high heat.

• Meanwhile boil 250g of uncooked pasta and save 200-300ml pasta

water from it.

• On medium heat to a pan add tablespoon of olive oil, tablespoon of

garlic paste, tablespoon chilli flakes, 20g sriracha, pasta water and then
let it simmer.

• Add your cooked pasta and chicken and stir together.

• Finish with optional parsley.

• Add roughly 120-130g cooked pasta to each container.

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C o o k b o o k
THE

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 HIGH PROTEIN KFC NASHVILLE

HOT TENDERS
Calories 560 Carbs 30g Protein 90g Fat 8g

Carbs mentioned are per meal.

INGREDIENTS

400g raw chicken

breast

Tablespoon garlic
powder

Tablespoon paprika

ZACK CHUG
80ml hot sauce

C o o k b o o k
35g cornflakes

Tbsp. Oregano

THE
Parsley

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 METHOD

• Take 400g raw chicken breast and slice into strips.

• Season with tablespoon garlic powder , tablespoon paprika & 80ml hot
sauce.

• Mix all well.

• Then crush 35g cornflakes and season with tablespoon of garlic powder,
tbsp.paprika & tbsp. oregano.

• Dip and coat your chicken into the cornflakes.

• Oven or Air fry for 10-15 mins @ 220°C until nice crispy and golden.

• Finish with some hot sauce on top and parsley.

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C o o k b o o k
THE

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 HIGH PROTEIN TACO BELL CHEESY CHICKEN

QUESADILLA
Calories 590 Carbs 39g Protein 53g Fat 20g

Carbs mentioned are per meal.

INGREDIENTS

200g raw cubed chicken

breast

Tsp. Chilli powder

Tbsp. garlic powder & oregano

Tsp cumin & tsp. Olive oil

FOR THE CREAMY SAUCE:

ZACK CHUG
C o o k b o o k
30g light Mayo

Jalapeños and jalapeño

juice

THE
Tsp. Paprika and tsp. Garlic FULL RECIPE NEXT PAGE
powder

2 light low cal tortilla wrap

15g of light mozzarella

15g light cheddar cheese

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 METHOD

• Get 200g raw cubed chicken breast and season with tsp. chilli powder
tablespoon garlic powder , tablespoon oregano, tsp cumin & tsp. olive oil.

• Mix well and cook on the pan on high heat for 10 mins
( or oven or Air fry for 10-15 mins @ 220°C until juicy and golden )

FOR THE CREAMY SAUCE:

• Add light mayo, jalapeños and jalapeño juice, tsp. paprika and tsp.
garlic powder and mix until thick.

• Then to a pan add light low cal tortilla wrap, 15g of light mozzarella &
15g light cheddar cheese.

• Add Your cooked chicken and creamy sauce.

• Add another low cal wrap on top.

• Heat for 2-3 mins on high heat on each side until crispy.

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• Finish with coriander and cut into equal slices.

C o o k b o o k
THE

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 HIGH PROTEIN STUFFED

GARLIC FLATBREAD
Calories 550 Carbs 48g Protein 40g Fat 15g

Carbs mentioned are per meal.

INGREDIENTS
100g raw chicken breast

tbsp oregano

tbsp garlic powder

tsp cumin

tsp olive oil

ZACK CHUG
low cal oil spray

C o o k b o o k
tbsp garlic paste

FOR THE FLATBREAD BASE :

THE
70g Self raising flour

79g low fat Greek yoghurt

Tbsp garlic paste

Parsley 20g mozzarella

cheese

5g light butter

FULL RECIPE NEXT PAGE

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 METHOD

• Take raw chicken breast and cut into pieces

• Season with tbsp oregano, garlic powder , cumin and tsp olive oil and
mix well.

• Pan fry using low cal oil spray for 10 mins on high heat.
(or oven or Air fry for 10-15 mins @ 220°C )

FOR THE FLATBREAD BASE:

• Take Self raising flour and low fat greek yoghurt and mix into a ball on
a floured surface and flatten.

• Add tbsp garlic paste in the middle with parsley, your cooked chicken
and mozzarella cheese.

• Fold the edges and flatten again.

• High Heat for 2 mins on each side of the flat bread.

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• Then add 5g light butter and a tablespoon of garlic paste and let it

C o o k b o o k
melt.

• Cut in half and you’re all done!

THE

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 HIGH PROTEIN MCDONALDS CHICKEN

MCNUGGETS
Calories 470 Carbs 17g Protein 74g Fat 10g

Carbs mentioned are per meal.

INGREDIENTS

300g raw chicken breast

Tbsp paprika

2 tbsp garlic

Black pepper

Egg

ZACK CHUG
C o o k b o o k
Optional Salt and Ketchup

FOR THE COATING :

3 rice cakes

Tablespoon garlic THE

Tbsp paprika

Tsp black pepper

Low calorie oil spray

FULL RECIPE NEXT PAGE

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 METHOD

• Take raw chicken breast and mince it with a knife or use a blender.

• Season with tbsp. garlic , tbsp. paprika, black pepper and one egg.

• Mix well and roll into nuggets.

FOR THE COATING:

• Add 3 rice cakes, tbsp garlic, tbsp paprika, and tsp black pepper to a
blender and make a fine powder.

• Dip and coat your chicken well in the powder.

• Oven or Air fry for 10-15 mins @ 220°C using low cal oil spray.

• Optional to finish with salt and enjoy with ketchup.

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C o o k b o o k
THE

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 HIGH PROTEIN CRISPY

CHICKEN GYOZAS
Calories 590 Carbs 55g Protein 52g Fat 12g

Carbs mentioned are per meal.

INGREDIENTS

175g raw chicken breast

Tbsp paprika

2 tbsp garlic

Tbsp. Light soy sauce

Black pepper

ZACK CHUG
C o o k b o o k
Chopped spring onions

Optional chilli soy sauce

FOR THE GYOZA BASE :

80g self raising flour THE

80g low fat Greek yoghurt

Tsp. Olive oil

FULL RECIPE NEXT PAGE

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 METHOD

• Take raw chicken breast and mince it with a knife or use a blender.

• Season with tablespoon garlic , black pepper , tbsp. Light soy sauce and
chopped spring onions.

• Mix well

FOR THE GYOZA BASE:

• Take self raising flour & low fat Greek yoghurt and mix it well together.

• Knead on a floured surface into a ball.

• Flatten out and make into circles with a cup, use excess dough and
flatten out again into more circles

• Add the chicken mix and fold and pinch the edges.

• Add the gyozas a pan with a tsp. Olive oil and heat for 5 mins on high
heat add a drop of water and let it steam for 2 mins until soft and

ZACK CHUG
smooth.

C o o k b o o k
• Enjoy with optional chilli soy sauce.

THE

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 HIGH PROTEIN PULLED

CHICKEN TACOS
Calories 590 Carbs 42g Protein 52g Fat 17g

Carbs mentioned are for all.

INGREDIENTS

200g raw chicken breast

3 Low cal small tortilla

30g mozzarella cheese

2 tbsp paprika

2 tbsp garlic powder

ZACK CHUG
C o o k b o o k
2 tsp cumin and tsp olive
oil

Low cal oil spray

THE
Chopped bell peppers,
onions & black pepper

Chopped tomato tin

Optional guacamole or
salsa

Coriander

FULL RECIPE NEXT PAGE

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 METHOD

• Take chicken breast and season with tablespoon paprika, tbsp. garlic
powder , tsp cumin and tsp olive oil.

• Mix it all well.

• Pan fry using low cal oil spray for 10-15 mins on high heat.
( or oven / air fry 15 mins @ 220 degrees )

• Shred the cooked chicken.

• Then on medium heat to a pan add chopped bell peppers & onions.

• Add same seasonings as used before on chicken.

• Add a chopped tomato tin and shredded chicken and Coriander.

• Dip your low cal small tortilla into the mix and add to pan with your
taco mix and 10g mozzarella cheese per wrap.
(30g mozzarella cheese used all together)

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• Heat for 2 mins on each side until crispy and cheesy.

C o o k b o o k
• Enjoy with optional guacamole or salsa

THE

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 HIGH PROTEIN STICKY CHICKEN

BAO BUNS
Calories 550 Carbs 60g Protein 47g Fat 10g

Carbs mentioned are for all.

INGREDIENTS

150g raw chicken breast

Tbsp. garlic powder

15g sriracha

Black pepper

Tsp soy sauce

ZACK CHUG
C o o k b o o k
10g of honey

10g hot sauce

5g of sesame seeds

FOR THE BAO BUNS THE

89g self raising flour

80g low fat Greek yoghurt

20ml water

Optional spring onions

FULL RECIPE NEXT PAGE

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 METHOD

• Take 150g raw chicken breast and cut into pieces.

• Season it with tablespoon garlic powder, 15g sriracha, black pepper

and tsp soy sauce.

• Mix well and oven / air fry 15 mins @ 220 degrees.

( I used an air fryer, they came out crispy )

• Coat the chicken with 10g of honey and hot sauce mixed together and
5g of sesame seeds.

FOR THE BAO BUNS

• Mix together 89g self raising flour & 80g low fat Greek yoghurt and
knead on a floured surface into a ball.

• Flatten and make circles with a cup, then fold each circle over.

• Add to pan on medium to high heat with 20ml water.

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• Let it steam for 10-15 mins whilst adding drops of water in between

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steaming.

• Finish with optional spring onions.

THE

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 HIGH PROTEIN BULKING BIG MAC

LOADED FRIES
Calories 690 Carbs 65g Protein 68g Fat 17g

INGREDIENTS

300g raw uncooked potato

2 tbsp garlic powder

2 tbsp oregano

2 tbsp paprika

chopped onions

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250g raw lean beef mince

C o o k b o o k
Chopped tomato tin

30g mozzarella cheese

THE
FOR THE BIG MAC SAUCE :

30g light mayo

Tbsp. Ketchup & tbsp

mustard

Gherkins

parsley

FULL RECIPE NEXT PAGE

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 METHOD

• Slice 300g raw uncooked potato into French fries.

• Season with tbsp garlic powder, tbsp oregano & tbsp paprika.

• Mix well and oven or Air fry for 15 mins @ 220°C until crispy.

• Then on medium heat add to a pan chopped onions and tomato tin,
beef mince, mozzarella cheese and tbsp of same seasonings used on
Potato.

• Let it simmer for 5-10 mins until cheesy.

FOR THE BIG MAC SAUCE :

• Mix together light mayo, tbsp. Ketchup & mustard, gherkins.

• Load it all on top of each other and dig in.

• Finish with parsley.

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C o o k b o o k
THE

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 HIGH PROTEIN BULKING MEAL PREP

CHICKEN ALFREDO
Calories 600 Carbs 50g Protein 47g Fat 16g

Carbs mentioned are for all.

Fridge up to 3 days or Freeze up to 3 months and 2-3 Mins microwave for Reheating

INGREDIENTS

700g raw chicken breast

Tbsp. Oregano

2 tbsp garlic

Tablespoon paprika

Tbsp olive oil

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C o o k b o o k
350g of uncooked pasta

60g light butter

THE
250ml of skimmed milk

200ml of light cream

60g Parmesan cheese

Black pepper

Parsley

FULL RECIPE NEXT PAGE

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 METHOD

• Season chicken breast with tbsp. oregano, garlic, paprika and olive oil.

• Mix well and oven or Air fry for 15 mins @ 220°C.

• Meanwhile boil 350g of uncooked pasta.

• Then on medium heat to a pan add light butter, garlic, skimmed milk,
light cream and parmesan cheese and black pepper.

• Add cooked pasta and stir together well until rich and creamy.

• Add roughly 160-170g cooked pasta to each container and your chicken
and finish with parsley.

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C o o k b o o k
THE

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 HIGH PROTEIN CHICKEN

GYROS & GARLIC NAAN

Calories 480 Carbs 45g Protein 60g Fat 17g

INGREDIENTS
200g raw chicken breast

75g low fat greek yoghurt

Tbsp garlic

Tsp olive oil

Tbsp paprika & cumin

Lemon juice

ZACK CHUG
OPTIONAL skewers

C o o k b o o k
FOR THE GARLIC NAAN

50g Self raising flour

THE
60g low fat Greek yoghurt

Tbsp garlic powder

FOR THE TZATZIKI SAUCE

50g low fat Greek yoghurt

Chopped cucumber

Tsp mint sauce & garlic paste

FULL RECIPE NEXT PAGE

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 METHOD

• Thinly slice raw chicken breast and season with low fat Greek yoghurt,
tbsp garlic, tsp olive oil, tbsp paprika and tbsp. cumin and lemon juice.

• Mix well and OPTIONAL to add to skewers with an onion as the base.

• Oven or Air fry for 15-20 mins @ 220°C.

FOR THE GARLIC NAAN

• Mix together self raising flour, 60g low fat Greek yoghurt and tbsp
garlic powder.

• Knead on a floured surface into a ball and flatten out.

• High heat on the pan for 2-3 mins on each side.

FOR THE TZATZIKI SAUCE

• Add 50g low fat Greek yoghurt , chopped cucumber, Tsp mint sauce
and Tsp. Garlic paste.

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C o o k b o o k
• Mix it all well.

• Assemble all and top it off with optional salad of choice

THE

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 HIGH PROTEIN MEAL PREP CRISPY & STICKY

KOREAN FRIED CHICKEN

Calories 350 Carbs 36g Protein 32g Fat 8g

Carbs mentioned are per meal.

INGREDIENTS

600g raw diced chicken

breast

Tbsp. of soy sauce

Tablespoon of garlic
powder

30g of corn flour

Tablespoon of olive oil

ZACK CHUG
C o o k b o o k
30g light butter

Tbsp garlic

THE
40g tomato paste

Sriracha sauce

100ml light soy sauce

10g honey

optional sesame seeds

200g uncooked rice

FULL RECIPE NEXT PAGE

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 METHOD

• Season chicken breast with tbsp. of soy sauce, tablespoon of garlic

powder, and cornflour ( this makes it crispy )

• Mix it well together.

• Add a tablespoon of olive oil to a pan and fry the chicken for 10-15 mins
on medium to high heat golden brown and crispy.
( or oven or air fry at 220°C for 15 mins until golden brown)

FOR THE STICKY SAUCE:

• Add 30g light butter, Tbsp garlic, tomato paste, sriracha sauce,
10g honey and 100ml light soy sauce .
( add water if you want more volume to your sauce )

• Add cooked chicken and let it simmer for 5-10 mins until thick and
sticky.

• Optional to add sesame seeds.

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• Whilst prepping chicken, BOIL 200g roughly of uncooked rice.

C o o k b o o k
• Add roughly 125g of cooked white rice to each container

THE

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 HIGH PROTEIN

CHICAGO DEEP DISH

Calories 580 Carbs 53g Protein 53g Fat 16g

INGREDIENTS
150g raw lean beef mince

Tablespoon oregano

Tbsp. garlic powder

Tbsp onions powder

Tsp paprika

ZACK CHUG
Low cal oil spray

C o o k b o o k
FOR THE THICK PIZZA BASE

70g self raising flour

THE
75g low fat Greek yoghurt

25g light mozzarella cheese

150g tomato sauce

10g mozzarella

Oregano

Parsley

FULL RECIPE NEXT PAGE

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 METHOD

• Season raw lean beef mince with tablespoon oregano, tbsp. garlic
powder, tbsp onions powder and tsp paprika.

• Mix it all well and cook on the pan for 10 mins on high heat using
low cal oil spray.

FOR THE THICK PIZZA BASE

• Mix 70g self raising flour & 75g low fat Greek yoghurt.

• Mix and knead into a dough On a Floured surface and flatten into a
pizza shape and pinch the edges for a crust.

• Add 25g light mozzarella cheese ,cooked beef, tomato sauce, 10g
mozzarella and oregano.

• Oven or Air fry for 10 mins @ 220°C until thick and cheesy.

• Top with parsley and cut into even slices.

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP CREAMY NANDOS

CHICKEN PASTA
Calories 380 Carbs 40g Protein 36g Fat 8g

Carbs mentioned are per meal.

Fridge up to 3 days or Freeze up to 3 months and 2-3 Mins microwave for Reheating

INGREDIENTS
600g raw chicken breast

2 Tbsp. Chilli powder

2 tbsp. Oregano

2 Tbsp. Garlic Powder

2 Tbsp.coriander

70ml hot sauce

ZACK CHUG
C o o k b o o k
30g Light Butter

Tbsp. Garlic

Chopped onion

150g tomato Pasata sauce THE

50g hot sauce

40g low fat cream cheese

200g -250g uncooked pasta

40g mozzarella cheese

Parsley

FULL RECIPE NEXT PAGE

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 METHOD

• Season chicken breast with tbsp. chilli powder , tbsp. Oregano. Tbsp.
garlic Powder, tbsp. coriander and 70ml hot sauce .
( I used Nando’s hot sauce but any hot sauce is fine too )

• Mix it all together & cook for 15 mins On Medium heat on a pan, set the
chicken aside and then to the same pan add 30g Light Butter, tbsp.
garlic & chopped onion.

• Add tomato sauce and same seasonings as used in chicken

( chilli, oregano, garlic and coriander )

• Add 50g hot sauce, 40g low fat cream cheese, already boiled pasta.
( boil while prepping the chicken )

• Add 40g mozzarella cheese and stir together.

• Add the cooked chicken and parsley and simmer until it’s all nice and
creamy.

• Make equal portions in your meal prep containers.

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C o o k b o o k
THE

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 HIGH PROTEIN CHICKEN

SHAWARMA
Calories 380 Carbs 40g Protein 36g Fat 8g

INGREDIENTS
100g white raw potato

Tbsp garlic powder

Tbsp oregano

20g cornflour

10g olive oil

200g raw chicken

Tbsp. Chilli powder

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Tbsp garlic

C o o k b o o k
Tsp cinnamon & cumin

Tbsp. Tomato paste

THE
Chopped onions

FOR THE WHITE SAUCE

50g low fat Greek yoghurt

Tbsp garlic paste & oregano

Lemon juice

Low calorie flatbread

FULL RECIPE NEXT PAGE
Optional gherkins & red
cabbage

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 METHOD

• Season uncooked white potato with tbsp garlic powder and tbsp
oregano & 20g cornflour to make the fries crispy.

• Mix well and oven or Air fry for 15-20 mins @ 220°C.

• Then on high heat. add 10g olive oil, raw chicken, tbsp. chilli powder,
tbsp garlic, tsp cinnamon (secret ingredient for best shawarma flavour)
& tsp. cumin.

• Then tbsp. tomato paste and chopped onions.

• Cook for 10-15 mins until golden and tender.

FOR THE WHITE SAUCE

• Mix together 50g low fat greek yoghurt , tbsp garlic paste, tbsp
oregano & lemon juice.

• Add chicken and fries to a low calorie flatbread with optional gherkins
and red cabbage.

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN BUTTER GARLIC

PARMESAN TENDERS
Calories 570 Carbs 19g Protein 70g Fat 13g

Carbs mentioned are per meal.

INGREDIENTS
250g raw chicken breast

tbsp garlic

tbsp paprika

black pepper

1 egg

FOR THE COATING

3 rice cakes

ZACK CHUG
10g Parmesan cheese

C o o k b o o k
Tablespoon garlic

Tbsp paprika

THE
Tbsp oregano

low cal oil spray

FOR THE BUTTER GARLIC

SAUCE

30g light butter

Parsley

Tbsp Garlic paste

FULL RECIPE NEXT PAGE
10g Parmesan cheese

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 METHOD

• Take raw chicken breast and mince it with a knife or use a blender.

• Season with tablespoon garlic, tbsp paprika, black pepper and one egg.

• Mix well and roll and flatten into tenders.

FOR THE COATING

• Add 3 rice cakes, 10g Parmesan cheese, tbsp. garlic, tbsp paprika,
tbsp oregano in a blender.

• Blend it into fine powder and dip and coat your chicken well.

• Oven or Air fry for 10-15 mins at 220°C using low cal oil spray.

FOR THE BUTTER GARLIC SAUCE

• On medium heat add 30g light butter, parsley, tbsp Garlic paste,
10g Parmesan cheese.

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• Mix and add to the tenders.

C o o k b o o k
• Optional to enjoy with buffalo sauce.

THE

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 LOW CALORIE FLUFFY ENGLISH

MUFFINS
Calories 93 Carbs 16g Protein 5g Fat 1g

THIS MAKES 6 PORTIONS. CARBS MENTIONED ARE PER MUFFIN.

INGREDIENTS

140g Self raising flour

ZACK CHUG
140g low fat Greek yoghurt

C o o k b o o k
Tbsp of sweetener or
optional sugar

THE
METHOD

• Add self raising flour, low fat Greek yoghurt and tbsp of sweetener or
optional sugar.

• Mix and knead on a floured surface into a ball & cut into 6 equal pieces
and flatten out.

• Add to a pan on medium heat and heat for 3-4 mins on each side.

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 HIGH PROTEIN BBBQ CHICKEN

CALZONE
Calories 580 Carbs 53g Protein 50g Fat 15g

INGREDIENTS

150g raw chicken breast

Tablespoon paprika

Tbsp oregano

Tbsp. garlic powder

Tbsp oregano

Tsp olive oil

ZACK CHUG
C o o k b o o k
25g bbq sauce

70g self raising flour

THE
75g low fat Greek yoghurt

5g Light bbq sauce

20g low fat mozzarella

cheese

5g light melted butter

Parsley

FULL RECIPE NEXT PAGE

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 METHOD

• Season chicken breast with tablespoon paprika, tbsp oregano & tbsp.
garlic powder, tbsp oregano & tsp olive oil and mix well.

• Cook on the pan for 10 mins on high heat

( or oven or Air fry for 10-15 mins @ 220°C until golden and juicy )

• Shred the chicken with 2 forks and add 25g bbq sauce until sticky.

FOR THE 2 INGREDIENT DOUGH

• Mix 70g self raising flour & 75g low fat Greek yoghurt and knead into
a dough on a floured surface and flatten into a circular shape.

• Add 5g Light bbq sauce, cooked chicken , 20g low fat mozzarella
cheese , fold pinch the edges and add 5g light melted butter.

• Oven or Air fry for 15-20 mins @ 200°C until soft and cheesy.

• Top with parsley

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN CHICKEN

DOUGHNUTS
Calories 490 Carbs 23g Protein 74g Fat 10g

Carbs mentioned are for all.

INGREDIENTS

300g raw chicken breast

Tbsp garlic

Tbsp paprika

Tbsp black pepper

Coriander

ZACK CHUG
One egg

C o o k b o o k
Low cal oil spray

Parsley (optional)

THE
FOR THE COATING:

30g cornflakes

Teaspoon garlic

Black pepper

Tsp paprika

FULL RECIPE NEXT PAGE

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 METHOD
• Take 300g raw chicken breast and mince it with blender or using 2 knives.

• Season with tablespoon garlic, tbsp paprika, black pepper and coriander
and one egg.

• Mix it all well, roll and poke a hole in the middle.

FOR THE COATING:

• Take cornflakes, tsp garlic, black pepper, tsp paprika and mix together.

• Dip and coat your chicken well.

• Oven or Air fry for 10-15 mins @ 220°C using low cal oil spray.

• Optional to finish with parsley and enjoy with light garlic mayo.

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN BREAKFAST

SMOOTHIE
Calories 570 Carbs 50g Protein 60g Fat 12g

INGREDIENTS

120g frozen blueberries

70g banana

45g protein powder ( can

use vanilla or chocolate)

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5g Honey

C o o k b o o k
10g peanut butter

7g chia seeds

THE
150g Skyr Yoghurt ( if you
don’t have this use low fat
Greek yoghurt )

250ml Fortified @alpro

coconut milk

METHOD
• Take all the ingredients and put them in blender. Blend into a creamy
and thick smoothie high in antioxidants, vitamins and fibre.

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 HIGH PROTEIN MEAL PREP SPICY CREAMY

CHICKEN BURRITOS
Calories 420 Carbs 40g Protein 36g Fat 11g

Carbs mentioned are per meal.

Fridge up to 3 days or Freeze up to 3 months and 2-3 Mins microwave for Reheating

INGREDIENTS

600g raw chicken breast

Garlic

Tbsp. cumin & paprika

lime juice

15g sriracha

ZACK CHUG
Tsp olive oil

C o o k b o o k
60g sweetcorn

Coriander

THE
80ml hot sauce

60g low fat cream cheese

25g mozzarella cheese

250g cooked rice

5 low cal tortilla wraps

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 METHOD
• Dice raw chicken breast.

• Season with garlic, tbsp. cumin, tbsp paprika ,like juice, 15g sriracha &
tsp olive oil.

• Mix it well together.

• Pan fry the chicken for 10-15 mins on medium to high heat golden brown
and crispy ( or oven or air fry at 220°C for 15 mins until golden brown)

• Then add sweetcorn, coriander, hot sauce, low fat cream cheese and 25g
mozzarella cheese.

• Stir and add 250g cooked rice.

• Simmer on low heat for 5 mins until creamy.

• Add equal portions to 5 low cal tortilla wraps and wrap it up and tightly
seal with foil.

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN DOUBLE CHOC

BANANA BREAD
Calories 99 Carbs 12g Protein 9g Fat 2g

Carbs mentioned are per slice.

These measurements make 6 slices. These can be stored in the fridge if you want to keep
them for the week

INGREDIENTS

100g mashed banana

10g cocoa powder

60g self raising flour

50g choc protein powder

( can use vanilla )

ZACK CHUG
Teaspoon baking powder

C o o k b o o k
130ml unsweetened
almond milk

10g dark choc chips

Optional low cal chocolate THE

sauce

METHOD
• Take mashed banana, cocoa powder, self raising flour, choc protein
powder ( can use vanilla ) tsp. baking powder and unsweetened almond
milk and mix into a thick batter.
Continued...

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• Pour into a greased baking dish and add 10g dark choc chips.

• Oven or Air fry for 20-25 mins @ 200°C until soft and fluffy.

• Add optional low cal chocolate sauce.

• Cut into even slices ( I was able to make 6 )

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C o o k b o o k
THE

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 HIGH PROTEIN MEAL CREAMY SESAME

CHICKEN RAMEN
Calories 360 Carbs 37g Protein 35g Fat 5g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS

600g raw chicken breast

Garlic & black pepper

Tbsp onion powder

30ml light soy sauce

10g sesame oil

ZACK CHUG
Spring onion

C o o k b o o k
20g sriracha

10g sesame seed

THE
10g honey

60ml light soy sauce

600g cooked ramen

60g low fat cream cheese

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 METHOD

• Take 600g raw chicken breast and dice into cubes.

• Season with garlic, black pepper, tbsp onion powder, 30ml light soy sauce
and 10g sesame oil.

• Mix together & cook on a pan on high heat for 10-15 mins until sizzling
brown( or air fry or oven for 15 mins @ 220 °C ).

• Then on medium heat add spring onion, sriracha, sesame seed, honey,
light soy sauce, 600g cooked ramen and low fat cream cheese.

• Stir and let it simmer on low heat until rich and creamy.

• Add equal portions to your prep containers.

ZACK CHUG
C o o k b o o k
THE

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325
 HIGH PROTEIN MEAL STICKY HONEY

GARLIC CHICKEN
Calories 310 Carbs 36g Protein 32g Fat 6g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS

600g raw chicken breast

Tbsp garlic, paprika

Tsp. Cumin

30ml light soy sauce

Chilli flakes

ZACK CHUG
30 light butter

C o o k b o o k
Tbsp garlic

40ml light soy sauce

THE
10g honey

10g sesame seeds

200g uncooked rice

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 METHOD

• Get 600g raw chicken breast and season with tbsp garlic, tbsp paprika,
tsp. Cumin, 30ml light soy sauce and chilli flakes.

• Mix together & on medium heat to a pan add 30 light butter and tbsp
garlic.

• Cook 10-15 mins until a buttery sauce forms and then add 40ml light soy
sauce and 10g honey.

• Simmer for 5 mins and add 10g sesame seeds.

• Meanwhile boil 200g uncooked rice (will equal roughly 630g cooked rice )

• Add equal portions to your prep containers.

ZACK CHUG
C o o k b o o k
THE

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327
 HIGH PROTEIN MEAL HONEY BBQ

MAC N CHEESE
Calories 380 Carbs 37g Protein 36g Fat 9g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS
600g raw chicken breast

Tbsp black pepper, garlic &

paprika

Tsp. Olive oil

50g bbq sauce

10g honey

ZACK CHUG
Parsley

C o o k b o o k
MAC N CHEESE:
30g light butter

THE
80ml hot sauce

60g low fat cream cheese

20g cheddar cheese

500g cooked macaroni pasta

10g sesame seeds

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 METHOD
• Get 600g raw chicken breast and dice it.

• Season with black pepper, tbsp garlic, tbsp paprika, tsp. Olive oil.

• Mix together & cook on high heat on a pan for 10 mins.

• Then add 50g bbq sauce, 10g honey , parsley and stir together.

• For the mac n cheese on medium heat add light butter, hot sauce, low
fat cream cheese and 20g cheddar cheese.

• Add cooked macaroni pasta.

• Stir together until nice and creamy.

• Simmer for 5 mins and add 10g sesame seeds.

• Add equal portions to your prep containers.

ZACK CHUG
C o o k b o o k
THE

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329
 HIGH PROTEIN MEAL PREP SOUTHERN

FRIED CHICKEN
Calories 330 Carbs 38g Protein 32g Fat 4g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS

600g raw chicken breast

Tbsp oregano

Tbsp garlic powder &

onion powder

Tbsp paprika

30g corn flour

ZACK CHUG
C o o k b o o k
50ml Worcestershire
sauce

10g honey

THE
Parsley

200g of uncooked rice

METHOD
• Get 600g raw chicken breast and dice.

• Season with tbsp oregano, tbsp garlic powder, tbsp onion powder, tbsp
paprika and corn flour to make it crispy.
Continued...

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• Mix together & optional to coat using a seal zip lock bag.

• Cook on high heat on a pan for 10 -15 mins.

• Then add Worcestershire sauce, honey & parsley.

• Simmer and stir together.

• Meanwhile cook 200g of uncooked washed rice ( will equal roughly 630g
cooked rice).

• Add equally to meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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331
 HIGH PROTEIN MEAL PREP ORANGE CHICKEN

BURRITOS
Calories 380 Carbs 45g Protein 33g Fat 7g

Carbs mentioned are per BURRITO. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS
600g raw chicken breast

Tbsp. garlic powder

30ml light soy sauce

Tbsp paprika

Tsp sesame oil & ginger

Tbsp garlic paste

ZACK CHUG
C o o k b o o k
150ml low sugar orange juice

50ml light soy sauce

15g honey

15g sriracha THE

5g cornflour

50ml water

5 low cal tortilla wrap

350g cooked rice

Spring Onion

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 METHOD
• Get 600g raw chicken breast and dice.

• Season with tbsp garlic powder, 30ml light soy sauce, tbsp paprika, tsp
sesame oil.

• Mix it all together.

• Cook on high heat on a pan for 10 -15 mins until sizzling.

• Set chicken aside then add on medium heat tbsp garlic paste, ginger,
low sugar orange juice, light soy sauce, 15g honey and 15g sriracha.

• Add 5g cornflour mixed with 50ml of water.

• Then add cooked chicken and let it simmer and thicken together.

• Finish with sesame seeds.

FOR THE BURRITO ASSEMBLY :

ZACK CHUG
• Get 5 low cal tortilla wrap.

C o o k b o o k
• Add 70g cooked rice per wrap ( 350g cooked rice all together ).

• Then add equal servings of your orange chicken and spring onion.

THE
• Roll it up, optional to grill and tightly seal with foil.

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 HIGH PROTEIN MEAL PREP LOADED CHILLI

CHEESE FRIES
Calories 360 Carbs 22g Protein 34g Fat 11g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS

600g Raw white potato

2 Tbsp oregano, garlic

powder & chilli powder

Tsp olive oil

600g lean beef mince

Tbsp tomato paste

ZACK CHUG
80ml hot sauce

C o o k b o o k
60g low fat cream cheese

30g cheddar cheese

THE
Spring onion

METHOD
• Take raw uncooked white potato and season with tbsp oregano, tbsp
garlic powder tbsp chilli powder & tsp olive oil.

• Mix together and oven or air fry for 15-20@ 220°C.

• Then on medium heat, add lean beef mince same seasonings used on
fries ( tbsp oregano, garlic and chilli powder ).

Continued...

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• Add tbsp tomato paste, hot sauce and low fat cream cheese.

• Mix all together.

• Add 30g cheddar cheese and let it simmer and melt for 5 mins.

• Finish off with spring onion.

• Add equal portions of fries and beef mince to your meal prep containers
and OPTIONAL to finish with red chillis.

ZACK CHUG
C o o k b o o k
THE

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335
 HIGH PROTEIN MEAL PREP CRISPY SWEET

CHILLI CHICKEN
Calories 350 Carbs 38g Protein 32g Fat 6g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS

600g raw chicken breast

Tbsp garlic powder

Tbsp chilli powder

Black pepper

30g cornflour

ZACK CHUG
20g olive oil

C o o k b o o k
Tbsp garlic

Tsp Ginger

THE
Bell pepper & spring onion

50ml light soy sauce

70ml hot sauce

Tbsp tomato paste

15g honey

200g uncooked rice

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336
 METHOD
• Get 600g raw chicken breast and cut into thin slices.

• Season with tbsp garlic powder, tbsp chilli powder , black pepper and
cornflour to make it crispy.

• Mix together & optional to coat using a seal ziplock bag.

• Cook on high heat on a pan for 10 -15 mins with 20g olive oil until golden
and crunchy.

• Then set chicken aside and add tbsp garlic, tsp Ginger, bell pepper and
spring onion.

• Add 50ml light soy sauce, 70ml hot sauce, tbsp tomato paste, 15g honey
and cooked chicken.

• Stir and simmer on low to medium heat until a sticky glaze forms.

• Meanwhile cook 200g of uncooked washed rice ( will equal roughly 630g
cooked rice ).

ZACK CHUG
C o o k b o o k
• Add to meal prep containers.

THE

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HIGH PROTEIN MEAL PREP CREAMY GARLIC PARMESAN

CHICKEN PASTA
Calories 380 Carbs 40g Protein 38g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

600g Raw chicken breast

Tbsp oregano

Tbsp garlic powder

Tbsp cumin & paprika

Tsp olive oil

ZACK CHUG
30g light butter

C o o k b o o k
Tbsp garlic

Chopped onion

THE
200ml skimmed milk ( or
milk of choice )

60g low fat cream cheese

30g Parmesan cheese

Black pepper and parsley

600g Cooked pasta

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 METHOD
• Take raw chicken breast and season it with oregano, garlic powder, cumin
& paprika and tsp olive oil.

• Mix together and oven or air fry for 15-20@ 220°C until juicy and tender.

• Then on low to medium heat, add light butter, tbsp garlic, chopped onion,
skimmed milk (or milk of choice), low fat cream cheese, Parmesan cheese,
black pepper and parsley.

• Add 600g cooked pasta.

• Stir together until rich and creamy.

• Finish with leftover sauce from the pan.

• Add equal portions of spaghetti and chicken to your meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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339
 HIGH PROTEIN MEAL PREP RICH BUTTERY

GARLIC CHICKEN
Calories 350 Carbs 34g Protein 32g Fat 6g

Carbs mentioned are per meal.

INGREDIENTS

600g Raw chicken breast

Tbsp oregano

Tbsp garlic powder

Tbsp cumin & black

pepper

Tbsp paprika & olive oil

ZACK CHUG
C o o k b o o k
30g light butter

Tbsp garlic

THE
Tsp. tomato paste

20g honey

Chilli flakes & coriander

200g uncooked rice.

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 METHOD
• Dice 600g raw chicken breast and season with tbsp oregano, tbsp garlic
powder, tbsp cumin, black pepper tbsp paprika and tbsp olive oil.

• Then on medium heat, add 30g light butter, tbsp garlic, tsp. tomato paste,
seasoned raw chicken from before, honey, chilli flakes and coriander.

• Cool the chicken for 15 mins and let it simmer until sticky.

• Meanwhile, cook 200g uncooked washed rice ( roughly will form 630g
cooked rice ).

• Add equal portions of rice and chicken to your meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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341
HIGH PROTEIN MEAL PREP CRISPY SALT & PEPPER

CHICKEN CHOWMEIN
Calories 360 Carbs 32g Protein 33g Fat 6g

Carbs mentioned are per meal.

INGREDIENTS
600g Raw chicken

Salt & Black pepper

Tbsp garlic powder

30ml light soy sauce

30g cornflour

20g olive oil

ZACK CHUG
C o o k b o o k
Tbsp garlic paste

Tsp ginger

Bell pepper and onion

80ml light soy sauce THE

Tsp rice wine vinegar

15g honey

600g cooked noodles

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 METHOD
• Cut 600g Raw chicken breast into cubes.

• Add salt, black pepper, tbsp garlic powder, 30ml light soy sauce & 30g
cornflour to make it crispy.

• Mix and coat together optional to use seal bag to mix.

• Add 20g olive oil to a pan on high heat and cook for 10-15 mins until
golden and crunchy.

• Set chicken aside and then on medium heat add garlic paste ,tsp ginger,
bell pepper and onion.

• Add 80ml light soy sauce and tsp rice wine vinegar and 15g honey.

• Then add your cooked chicken and 600g cooked noodles.

• Stir together until soft and sticky.

• Add equal portions of rice and chicken to your meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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343
HIGH PROTEIN MEAL PREP CREAMY SPICY CAJUN

CHICKEN PASTA
Calories 390 Carbs 42g Protein 39g Fat 13g

Carbs mentioned are per meal.

INGREDIENTS
600g Raw chicken breast

Tbsp oregano

Tbsp garlic powder

Tbsp paprika

50ml hot sauce

Tsp olive oil

ZACK CHUG
30g light butter

C o o k b o o k
Tbsp garlic

Chopped onion

Tbsp tomato paste

THE
250ml skimmed milk ( or
milk of choice)

60g low fat cream cheese

Tsp cayenne pepper ( or chil-

li powder)

Parsley

20g Parmesan cheese

600g Cooked pasta

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 METHOD
• Take Raw chicken breast and season with tbsp oregano, tbsp garlic
powder, tbsp paprika, 50ml hot sauce & tsp olive oil.

• Mix together and oven or air fry for 15-20@ 220°C until juicy and tender.

• Then on low to medium heat, add 30g light butter , tbsp garlic , chopped
onion, tbsp tomato paste 250ml skimmed milk ( or milk of choice), 60g
low fat cream cheese, cayenne pepper ( or chilli powder) & parsley.

• Then add Parmesan cheese.

• Add your Cooked pasta and Stir together until thick and creamy.

• Finish with leftover sauce from the pan.

• Add equal portions of spaghetti and chicken to your meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP JUICY LEMON GARLIC

CHICKEN KEBAB
Calories 320 Carbs 39g Protein 34g Fat 5g

Carbs mentioned are per meal.

INGREDIENTS
75g low fat Greek yoghurt

Tbsp olive oil

Minced garlic

Lemon juice

Tbsp oregano

tbsp cumin

ZACK CHUG
C o o k b o o k
600g raw diced chicken

50g low fat Greek yoghurt

Tbsp garlic paste

Grated cucumber THE

Tsp oregano

200g of uncooked washed

rice

optional ( cucumber, to-

mato & onion for salad)

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 METHOD
• To a Bowl add low fat Greek yoghurt, Tbsp olive oil, Minced garlic, Lemon
juice, tbsp oregano & tbsp cumin.

• Add 600g raw diced chicken and mix well and optional to add them to
skewers.

• Oven or air fry for 20-25 mins @ 220°C until juicy and tender.

THE GARLIC SAUCE :

• Mix together 50g low fat Greek yoghurt, tbsp garlic paste, lemon juice,
grated cucumber and tsp oregano.

• Meanwhile cook 200g of uncooked washed rice ( will equal roughly 630g
cooked rice ) & add optional salad ( cucumber, tomato & onion for me ).

• Add equal portions of rice and chicken to your meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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 HIGH PROTEIN MEAL PREP TERIYAKI CHICKEN

FRIED RICE
Calories 380 Carbs 38g Protein 34g Fat 9g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Tbsp garlic powder

Tsp soy sauce

Tsp brown sugar

30g cornflour

20g olive oil

ZACK CHUG
C o o k b o o k
70ml soy sauce

5g Honey

Spring onion

Tbsp . Garlic THE

80g frozen veg

2 eggs

625g cooked rice

5g sesame seeds

FULL RECIPE NEXT PAGE

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 METHOD
• Get 600g raw chicken breast and cut into pieces.

• Season with tbsp garlic powder, tsp soy sauce, tsp brown sugar, 30g
cornflour to make it crispy.

• Mix together & optional to coat using a seal ziplock bag.

• Cook On high heat on a pan for 10 -15 mins with 20g olive oil until golden
and crunchy.

• Add 70ml soy sauce,5g Honey & spring onion.

FOR THE FRIED RICE:

• On a medium heat, add tbsp. garlic, frozen veg , 2 eggs scramble and
add cooked rice.

• Add little bit of soy sauce & 5g sesame seeds.

• Add to meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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349
HIGH PROTEIN MEAL PREP HONEY LEMON PEPPER

MAC’ N CHEESE
Calories 380 Carbs 37g Protein 38g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Tbsp oregano

Tbsp garlic

Lemon juice

Tbsp cumin & paprika

Tsp. Olive oil

ZACK CHUG
C o o k b o o k
70ml light soy sauce

Tsp black pepper

15g honey and parsley

30g light butter THE

80ml hot sauce

150ml light low fat cream

20g cheddar

500g cooked macaroni pasta

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350
 METHOD
• Get 600g raw chicken breast and dice!!

• Season with tbsp oregano, tbsp garlic, lemon juice, tbsp cumin, tbsp
paprika, tsp. Olive oil

• Mix together & cook on high heat on a pan for 10 mins.

• Then add: 70ml light soy sauce, lemon juice, tsp black pepper, 15g honey
and parsley.

• Stir and Let it simmer for 5 mins

FOR THE MAC N CHEESE :

• On a medium heat, add 30g light butter, 80ml hot sauce, 150ml light low
fat cream and 20g cheddar.

• Add 500g cooked macaroni pasta.

• Stir together until nice and creamy.

ZACK CHUG
C o o k b o o k
• Add equal portions to your prep containers.

THE

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 HIGH PROTEIN MEAL PREP CREAMY CHILLI

PEANUT NOODLES
Calories 380 Carbs 32g Protein 35g Fat 10g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Tbsp garlic

Tbsp chilli powder & black

pepper

20g sriracha

30ml light soy sauce

15g sesame oil

ZACK CHUG
C o o k b o o k
Tbsp Garlic

Tsp Chilli flakes

THE
Tsp Sesame seeds

30g Peanut butter

50ml light soy sauce

100ml water

600g cooked noodles

Spring onion

FULL RECIPE NEXT PAGE

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352
 METHOD
• Get 600g raw chicken breast and dice.

• Season with tbsp garlic, tbsp chilli powder, black pepper, 20g sriracha,
30ml light soy sauce.

• Mix together & cook On high heat on a pan for 10 mins.

• Then set the chicken aside and add sesame oil, tbsp garlic, tsp chilli flakes,
tsp sesame seeds, 30g peanut butter, 50ml light soy sauce, 100ml water
& 600g cooked noodles. I used cooked egg noodles.

• Add cooked chicken & Stir together and finish with spring onion.

ZACK CHUG
C o o k b o o k
THE

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353
 HIGH PROTEIN MEAL CRISPY BUFFALO RANCH

POPCORN CHICKEN
Calories 340 Carbs 32g Protein 32g Fat 5g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Tbsp oregano

2 Tbsp onion powder

2 Tbsp garlic powder

Paprika

30g cornflour

ZACK CHUG
30g light butter

C o o k b o o k
100ml hot sauce

30g bbq sauce

THE
20g honey

parsley

100g low fat yoghurt

Tsp black pepper

Lemon juice

200g uncooked rice

FULL RECIPE NEXT PAGE

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 METHOD
• Get 600g raw chicken breast and dice into cubes.

• Season with tablespoon oregano. Tbsp onion powder, tbsp garlic powder,
tbsp. Paprika, 30g cornflour ( to make it crispy ).

• Mix together & coat well( optional to use a tight seal ziplock bag ) and air
fry or oven for 15 mins @ 220 °C.

• Then on low heat add 30g light butter, 100ml hot sauce, 30g bbq sauce,
20g honey and Your cooked chicken.

• Stir together and add parsley for extra taste.

FOR THE RANCH SAUCE:

• Mix well together 100g low fat yoghurt, Tsp garlic powder, Tsp black
pepper , Tsp onion powder and Lemon juice.

• Meanwhile boil 200g uncooked rice ( roughly 630-650g of cooked rice )

ZACK CHUG
and equally divide in meal prep containers.

C o o k b o o k
THE

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355
 HIGH PROTEIN MEAL CREAMY TUSCAN

BUTTER CHICKEN
Calories 360 Carbs 36g Protein 35g Fat 9g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Tbsp. oregano

Tbsp olive oil

Tbsp garlic powder

Tbsp. Cumin and chilli flakes

30g light butter

ZACK CHUG
C o o k b o o k
tbsp garlic paste

Chopped onion

Tbsp tomato paste

200ml skimmed milk THE

60g low fat cream cheese

Spinach

200g uncooked rice

FULL RECIPE NEXT PAGE

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 METHOD
• Get 600g raw chicken breast and dice into cubes.

• Season with tablespoon oregano. tbsp olive oil, , tbsp garlic powder,
tbsp. cumin and chilli flakes.

• Mix together & cook on the pan for 10-15 mins on high heat or ( oven / air
fry for 15 mins @ 220 °C).

• Then on low heat add 30g light butter, tbsp garlic paste, chopped onion,
Tbsp tomato paste, 200ml skimmed milk and 60g low fat cream cheese

• Add Spinach and your cooked chicken.

• Stir and let it simmer until rich and creamy.

• Meanwhile boil 200g uncooked rice ( roughly 630-650g of cooked rice )

and equally add to meal prep container.

ZACK CHUG
C o o k b o o k
THE

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357
 HIGH PROTEIN MEAL PREP CREAMY GARLIC

FAJITA PASTA
Calories 380 Carbs 40g Protein 36g Fat 12g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Tablespoon olive oil

Lemon juice

Tbsp garlic

Tbsp. Chilli powder

Tbsp Cumin

ZACK CHUG
C o o k b o o k
30g light butter

Tbsp garlic

Chopped onion

Chopped bell pepper THE

200ml skimmed milk ( or

milk of choice )

60g low fat cream cheese

250-300g uncooked pasta

FULL RECIPE NEXT PAGE

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 METHOD
• Get 600g raw chicken breast and dice into cubes.

• Season with tablespoon olive oil, lemon juice , tbsp garlic tbsp. chilli
powder and tbsp cumin.

• Mix together & cook on the pan for 10-15 mins on high heat or ( oven / air
fry for 15 mins @ 220 °C).

• Then on medium heat add 30g light butter , tbsp garlic ,Chopped onion
and bell pepper.

• Add skimmed milk ( or milk of choice ), 60g low fat cream cheese and
your cooked chicken.

• Add 600g cooked pasta ( toughly 250-300g uncooked pasta )

• Stir and let it simmer until rich and creamy.

ZACK CHUG
C o o k b o o k
THE

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359
HIGH PROTEIN MEAL PREP CRISPY HONEY LEMON

CHINESE CHICKEN
Calories 340 Carbs 38g Protein 32g Fat 8g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken

Tablespoon garlic powder

Black pepper

Lemon juice,

30ml light soy sauce

30g cornflour

ZACK CHUG
20g sesame oil

C o o k b o o k
Tbsp garlic

Tsp Ginger

THE
100ml light soy sauce

Lemon juice

Tsp rice vinegar

20g honey

10g sesame seeds

200g uncooked rice

FULL RECIPE NEXT PAGE

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360
 METHOD
• Get 600g raw chicken breast and slice into strips.

• Season with tablespoon garlic powder, black pepper, lemon juice, 30ml
light soy sauce, 30g cornflour to make it crispy.

• Mix together & cook on the pan for 10-15 mins on high heat with 20g
sesame oil or ( oven / air fry for 15 mins @ 220 °C).

• Set chicken aside and on medium heat add tbsp garlic , tsp ginger,
100ml light soy sauce and lemon juice.

• Add Tsp rice vinegar, 20g honey , your cooked chicken , 10g sesame
seeds and stir until glazed.

• Meanwhile boil 200g uncooked rice ( roughly 630g cooked rice ).

• Add equal portions to your containers.

ZACK CHUG
C o o k b o o k
THE

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361
 HIGH PROTEIN MEAL PREP CHICKEN

TIKKA MASALA
Calories 360 Carbs 39g Protein 34g Fat 7g

Carbs mentioned are per meal.

INGREDIENTS
75g low fat yoghurt

Tbsp. Olive oil

lemon juice

tablespoon garlic powder

2 tbsp gharam masala

tbsp. Paprika and cumin

ZACK CHUG
600g raw chicken

C o o k b o o k
30g light butter

tbsp garlic

Chopped onion

THE
Tbsp tomato paste

Tsp turmeric

150g tomato purée

100ml water

100ml light low fat cream

Coriander

200g uncooked rice

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362
 METHOD
• To a bowl add 75g low fat yoghurt, tbsp. Olive oil, lemon juice , tbsp.
garlic powder, tbsp gharam masala, tbsp. Paprika, tbsp cumin, 600g
cubed raw chicken .

• Mix together & add to skewers( optional).

• Oven / air fry for 20-25 mins @ 220 °C.

• Then on medium heat add 30g light butter, tbsp garlic ,chopped onion ,
tbsp tomato paste, Tsp gharam masala and tsp turmeric.

• Add 150g tomato purée, 100ml water and 100ml light low fat cream.

• Then add Your cooked chicken and Stir and let it simmer and finish with
coriander.

• Meanwhile boil 200g uncooked rice ( roughly 630g cooked rice ).

• Add equal portions to your containers.

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363
 HIGH PROTEIN MEAL PREP CREAMY ALFREDO

BUTTER CHICKEN
Calories 370 Carbs 34g Protein 36g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS
Tbsp oregano

Tbsp garlic

Tbsp cumin

Tbsp olive

Lemon juice

30g light butter

ZACK CHUG
Tbsp garlic

C o o k b o o k
Chopped onions

Tsp Black pepper

THE
200ml skimmed milk ( or
milk. Of choice )

60g low fat cream cheese

30g Parmesan cheese

SSpinach

200g uncooked white rice

FULL RECIPE NEXT PAGE

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364
 METHOD
• Take 600g raw chicken breast and dice.

• Season with tbsp oregano, tbsp garlic, tbsp cumin, tbsp olive & lemon
juice.

• Mix together & cook On high heat on a pan for 10 -15 mins.

• Then set the chicken aside and on low heat add 30g light butter, tbsp
garlic , chopped onions ,tsp black pepper.

• Then add 200ml skimmed milk ( or milk. Of choice ), 60g low fat cream
cheese , 30g Parmesan cheese , Your cooked chicken & spinach.

• Stir together and simmer until rich and creamy.

• Meanwhile boil 200g uncooked washed white rice ( roughly 639g

cooked rice ).

• Add equal portions to your meal prep containers.

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THE

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365
 HIGH PROTEIN MEAL PREP HONEY GARLIC

CHICKEN NOODLES
Calories 360 Carbs 37g Protein 34g Fat 8g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

30ml light soy sauce

Tbsp garlic powder

15g sriracha

Tbsp black pepper

Tbsp sesame oil

ZACK CHUG
C o o k b o o k
Tbsp garlic

Teaspoon ginger

70ml light soy sauce

15g sriracha THE

15g honey

Tbsp hoisin sauce

600g cooked noodles

Spring onion

FULL RECIPE NEXT PAGE

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366
 METHOD
• Take 600g raw chicken breast and cut into pieces.

• Add 30ml light soy sauce, tbsp garlic powder,15g sriracha , tbsp black
pepper and tbsp sesame oil.

• Mix together & cook for 10 mins on high heat ( or Oven or air fry for 15
mins @220 degrees Celsius )

• Set chicken aside and in medium heat add tbsp garlic , tsp. ginger ,
70ml light soy sauce, 15g sriracha and 15g honey and tbsp hoisin sauce.

• Then add 600g cooked noodles and your cooked chicken.

• Stir together and let it simmer for 5 mins.

• Finish with spring onion.

• Add equal portions to your meal prep containers.

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367
 HIGH PROTEIN MEAL PREP SESAME CHICKEN

FRIED RICE
Calories 360 Carbs 38g Protein 33g Fat 8g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Tbsp garlic powder

Tbsp ginger

Tbsp cumin

Tsp chilli powder

Tbsp sesame oil

80ml light soy sauce

ZACK CHUG
15g honey

C o o k b o o k
15 sriracha

10g sesame seeds

THE
Tbsp garlic

80g frozen vegetables

Spring onion

2 eggs

625g cooked rice

30ml light soy sauce

5g sesame seeds

FULL RECIPE NEXT PAGE

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368
 METHOD
• Take 600g raw chicken breast and cut into pieces.

• Add tbsp garlic powder, tbsp ginger, tbsp cumin, tsp chilli powder and
tbsp sesame oil.

• Mix together & cook for 10 mins on high heat on the pan ( or Oven or air
fry for 15 mins @220 degrees Celsius )

• Then add 80ml light soy sauce, 15g honey, 15g sriracha and 10g sesame
seeds.

FOR THE FRIED RICE:

• On medium heat add Tbsp garlic , frozen vegetables, Spring onion , 2

eggs and scramble together.

• Then add 625g cooked rice and 30ml light soy sauce.

• Finish with 5g sesame seeds.

ZACK CHUG
• Add equal portions to your meal prep containers.

C o o k b o o k
THE

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369
 HIGH PROTEIN MEAL PREP BREAKFAST

FLUFFY PANCAKES
Calories 220 Carbs 12g Protein 22g Fat 9g

Carbs mentioned are per 3 pancakes..

INGREDIENTS

6 Large eggs

90g Vanilla Protein powder

200g Banana

Teaspoon of Baking powder

optional low cal chocolate

sauce

ZACK CHUG
C o o k b o o k
THE
METHOD
• Blend all ingredients together.

• Add equal portions of batter onto the pan and cook for 2-3 mins on
medium heat! Should make roughly 15 Pancakes.

• Portion the servings equally based on how many pancakes you make.
Use baking sheet paper to separate pancakes so it’s easy to compartm-
entalise when storing in the freezer or fridge.

• Add optional low cal chocolate sauce when reheated or toppings of choice

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370
 HIGH PROTEIN MEAL PREP CRISPY GENERAL

TSOS CHICKEN
Calories 350 Carbs 35g Protein 32g Fat 7g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Tsp salt

Black pepper

Tbsp garlic paste

2 tbsp light soy sauce

30g cornflour/cornstarch

ZACK CHUG
Tbsp sesame oil

C o o k b o o k
Tbsp garlic

Tbsp Ginger

Chilli pepper

THE
Teaspoon tomato paste

80ml light soy sauce

Tbsp honey

5g cornflour mixed with 75-

80ml water

Spring onion

FULL RECIPE NEXT PAGE

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371
 METHOD
• Take 600g raw chicken breast and cut into pieces.

• Add tsp salt, black pepper, tbsp garlic paste, 2 tbsp light soy sauce, 30g
cornflour/cornstarch to make it crispy.

• Mix together & Oven or air fry for 15 mins @220 degrees Celsius until
golden.

• Then on medium heat add Tbsp sesame oil, garlic and Ginger.

• Add Chilli pepper ,Teaspoon tomato paste, 80ml light soy sauce & tbsp
honey , 5g cornflour mixed with 75-80ml water and cooked chicken.

• Stir , let it simmer until sticky and finish with spring onion.

• Add equal portions to your meal prep containers.

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THE

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372
 HIGH PROTEIN MEAL PREP CREAMY LEMON

BUTTER CHICKEN
Calories 360 Carbs 38g Protein 33g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Lemon juice

Tbsp garlic & oregano

Tbsp onion powder

Tsp chilli flakes

Tbsp olive oil

ZACK CHUG
30g light butter

C o o k b o o k
Tbsp garlic

Chopped onion

Lemon juice

THE
Baby tomatoes

200ml skimmed milk or (

milk of choice )

60g low fat cream cheese

Spinach

Optional chilli flakes

200g uncooked washed

white rice

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373
 METHOD
• Take 600g raw chicken breast and cut into pieces.

• Add lemon juice, tbsp garlic , tbsp onion powder, tbsp oregano, tsp.
chilli flakes and tbsp olive oil.

• Mix together & pan fry for 10-15 mins on high heat or oven or air fry for
15 mins @220 degrees Celsius until golden.

• Then on low heat add 30g light butter , tbsp garlic , chopped onion ,
lemon juice, Baby tomatoes , 200ml skimmed milk or ( milk of choice ),
60g low fat cream cheese , Spinach and your cooked chicken.

• Stir together and let it simmer until rich and creamy.

• Optional to finish with more chilli flakes.

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THE

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374
 HIGH PROTEIN MEAL PREP STICKY HONEY

CHILLI LIME CHICKEN

Calories 320 Carbs 36g Protein 32g Fat 6g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Tbsp garlic

Tbsp oregano

Tbsp cumin

Lime juice

Chilli flakes

ZACK CHUG
Tbsp olive oil

C o o k b o o k
30g light butter

Tbsp garlic

Tsp oregano

THE
80ml light soy sauce

Tbsp sriracha

Tbsp honey

Lime juice

Coriander

200g uncooked white

rice

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375
 METHOD
• Take 600g raw chicken breast and cut into piece.

• Add tbsp garlic , oregano, cumin, lime juice , chilli flakes and olive oil.

• Mix together & pan fry for 10-15 mins on high heat or oven or air fry for
15 mins @220 degrees Celsius until golden.

• Then on medium heat add light butter , tbsp garlic , tsp oregano, light
soy sauce, sriracha , honey , lime juice and cooked chicken.

• Stir and simmer until sticky.

• Finish with coriander.

• Meanwhile boil 200g uncooked washed white rice ( roughly 630g

cooked rice ).

• Add equal portions to your meal prep containers.

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THE

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376
 HIGH PROTEIN MEAL PREP LOADED SPICY

BREAKFAST BURRITOS
Calories 390 Carbs 28g Protein 34g Fat 14g

Carbs mentioned are per burrito. Fridge up to 3 days or freeze up to 3 months.

INGREDIENTS

500g meat of choice

Tbsp garlic powder

Tsp chilli powder

Tbsp oregano

Tsp cinnamon

ZACK CHUG
Tsp cumin

C o o k b o o k
Tbsp olive oil

20g low fat cheddar

THE
cheese

30g light butter

8 beaten eggs

Salt and pepper

15g sriracha

parsley

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377
 METHOD
• Take 500g raw lean beef ( or meat of choice )and season with garlic
powder, chilli powder, oregano, cinnamon, cumin & olive oil.

• Mix together and cook on high heat for 10 mins.

• Add 20g low fat cheddar cheese and let it simmer.

• Then on low heat light butter and add 8 beaten eggs along with salt
and pepper.

• And let it scramble until it’s buttery and fluffy.

• Add equal portions of cooked egg and beef onto a low cal wrap with
sriracha and parsley.

• Repeat 4 times for each meal prep.

• Fold each wrap and tightly seal with foil and your mornings will be that
much easier.

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378
 HIGH PROTEIN MEAL PREP KFC

ZINGER BURGER
Calories 370 Carbs 37g Protein 34g Fat 9g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Black pepper

Tbsp garlic powder

Tbsp oregano

75 hot sauce

FOR THE CRISPY COATING:

ZACK CHUG
45g crushed cornflakes

C o o k b o o k
Tbsp garlic powder

Tbsp paprika

THE
Tbsp oregano

FOR THE ZINGER SAUCE:

30g light mayonnaise

Tbsp black pepper

Tbsp garlic powder

Tbsp lemon

Low cal burger bun

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379
 METHOD
• Season 600g raw chicken breast with black pepper , tbsp garlic powder,
tbsp oregano and 75 hot sauce.

FOR THE CRISPY COATING :

• Add crushed cornflakes Tbsp garlic powder, tbsp paprika, tbsp oregano.

• Mix it all together and coat your chicken in the cornflakes.

• Oven or air fry for 15 - 20 mins @220°C until golden brown.

FOR THE ZINGER SAUCE :

• Add light mayonnaise, tbsp black pepper and tbsp garlic powder, tbsp
lemon juice and mix.

• Assemble the burger with lettuce, your sauce and a low cal burger bun.

• Tightly seal with foil.

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THE

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380
 HIGH PROTEIN MEAL PREP CREAMY PEPPERCORN

SAUCE CHICKEN
Calories 380 Carbs 39g Protein 35g Fat 15g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Tbsp garlic powder

Black pepper

Tsp salt

Tbsp cumin

Tbsp olive oil

ZACK CHUG
30g light butter

C o o k b o o k
Tbsp garlic

Chopped onion

Tbsp peppercorn

THE
Tbsp oregano

80ml Worcestershire sauce

200ml milk of choice

80g low fat cream cheese

Parsley

200g uncooked white

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381
 METHOD
• Season raw chicken breast with garlic powder, black pepper, salt, tbsp
cumin and tbsp olive oil.

• Mix together and cook for 10 mins on high heat on the pan ( or oven / air
fry 15 - 20 mins @220°C until golden brown ).

• Then on low heat add 30g light butter, garlic, chopped onion, peppercorn
and tbsp oregano.

• Add Worcestershire sauce, skimmed milk or milk of choice, low fat cream
cheese and your cooked chicken.

• Stir together and finish with parsley.

• Mean while boil 200g uncooked washed white rice ( roughly 630g
cooked rice ).

• Add equal portions of rice and chicken to your meal prep containers.

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THE

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382
 HIGH PROTEIN MEAL PREP CREAMY GRILLED

PERI PERI & RICE

Calories 350 Carbs 37g Protein 34g Fat 9g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

2 tbsp garlic powder

Tbsp paprika

Tbsp oregano

Salt

80ml of peri or hot sauce

ZACK CHUG
30g light butter

C o o k b o o k
Tbsp olive oil

Chopped onion & bell

pepper

THE
Tbsp cumin

Tsp turmeric

Tbsp tomato paste

100ml water

600g of cooked white rice

Coriander

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383
 METHOD
• Add tbsp garlic powder, tbsp paprika, tbsp oregano, salt and 80ml of peri
or hot sauce to your raw chicken.

• Mix together and with 30g light butter, cook for 10 mins on high heat on
the pan ( or oven / air fry 15 - 20 mins @220°C until golden brown).

• Then on medium heat add tbsp olive oil , chopped onion & bell pepper,
garlic powder, cumin & turmeric, tomato paste and 100ml water add more
if it’s too thick.

• Add your 600g of cooked white rice.

• Stir, simmer and add your cooked chicken and coriander to finish.

• Add equal portions of rice and chicken to your meal prep containers.

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THE

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384
 HIGH PROTEIN MEAL PREP CREAMY TUSCAN CHICKEN

MAC N CHEESE
Calories 370 Carbs 35g Protein 36g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

Tbsp olive oil

Tbsp garlic powder

Tbsp oregano

Tbsp cumin

Chilli flakes

ZACK CHUG
C o o k b o o k
30g light butter

Tbsp garlic paste

Tbsp tomato paste

Chopped onion THE

200ml milk of choice

60g low fat cream cheese

Chopped spinach

300g uncooked macaroni

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385
 METHOD
• Dice 600g raw chicken breast.

• Add tbsp olive oil, tbsp garlic powder, tbsp oregano, tbsp cumin, and
chilli flakes.

• Mix together and cook for 10 mins on high heat on the pan ( or oven / air
fry 15 - 20 mins @220°C until golden brown ).

• Then on low heat add 30g light butter, garlic paste, tbsp tomato paste,
chopped onion, skimmed milk or milk of choice, low fat cream cheese
and chopped spinach.

• Add Your cooked chicken and 500g cooked macaroni pasta ( roughly
300g uncooked macaroni).

• Stir together and let it simmer until rich and creamy.

• Add equal portions to your meal prep containers.

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THE

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386
 HIGH PROTEIN MEAL PREP MC CHEESEBURGER

LOADED FRIES
Calories 340 Carbs 32g Protein 31g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS
600g raw white potato

Tbsp olive oil

Tbsp garlic powder

Tsp salt

Tbsp paprika

Tbsp. olive oil

ZACK CHUG
Chopped onion

C o o k b o o k
600g raw lean beef

Tbsp garlic paste

Tbsp paprika and tbsp black

THE
pepper

100g tomato sauce

60g low fat cream cheese

Parsley

30g light mayo

Tbsp ketchup

Tbsp gherkins

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387
 METHOD
• Slice 600g raw white potato and add one tbsp olive oil, tbsp garlic powder,
then one tsp salt and tbsp paprika.

• Mix together and oven / air fry 15 - 20 mins @220°C until golden brown
and crispy ).

• Then on medium heat add olive oil, chopped onion , lean beef , garlic
paste, paprika, black pepper, 100g tomato sauce, 60g low fat cream
cheese and parsley.

• Stir together until rich and creamy.

FOR THE BURGER SAUCE :

• Mix light mayo ketchup and gherkins together.

• Add equal portions to your meal prep containers.

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C o o k b o o k
THE

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388
 HIGH PROTEIN RAMADAN TANDOOR

CHICKEN WRAP
Calories 360 Carbs 10g Protein 32g Fat 8g

INGREDIENTS
100g raw chicken breast

50g low fat Greek yoghurt

Lemon Juice

Tbsp garlic paste

Tbsp paprika

Tbsp cumin

ZACK CHUG
Teaspoon chilli powder

C o o k b o o k
Optional red food colouring

FOR THE MINT SAUCE :

50g low fat yoghurt

THE
Tbsp garlic paste

Lemon juice

Tbsp mint

Coriander

Low calorie tortilla wrap

Lettuce

Chopped red onion

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389
 METHOD
• Take raw chicken breast and add low fat Greek yoghurt, lemon juice ,
tbsp garlic paste, tbsp paprika, tbsp cumin and teaspoon chilli powder.

• Add optional red food colouring.

• Mix together and cook on high heat for 10 mins on the pan with a table
spoon of olive oil( or oven or air fry @220 degrees Celsius ).

FOR THE MINT SAUCE :

• Blend together low fat yoghurt, garlic paste , lemon juice, mint and
coriander.

• Blend until thick.

• Get your low calorie tortilla wrap and add lettuce, chopped red and your
cooked chicken with sauce.

ZACK CHUG
C o o k b o o k
THE

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390
 HIGH PROTEIN MEAL PREP CREAMY GARLIC

PARMESAN CHICKEN
Calories 380 Carbs 35g Protein 36g Fat 10g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken

Tbsp olive oil

Tsp black pepper

Tbsp garlic powder

Tbsp oregano

Tsp cumin

ZACK CHUG
10g Parmesan cheese

C o o k b o o k
20g light butter

Tbsp garlic

Chopped onion & mushroom

THE
Tsp black pepper

200ml milk of choice

60g low fat cream cheese

Parsley

20g Parmesan cheese

200g uncooked rice

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391
 METHOD
• Dice 600g raw chicken and add one tbsp olive oil, teaspoon black pepper,
tbsp garlic powder, tbsp oregano and teaspoon cumin.

• Mix together and cook for 10 mins on high heat and top with Parmesan
cheese .

• Then on low heat add 20g light butter, tbsp garlic, chopped onion and
mushroom, black pepper, skimmed milk or milk of choice, low fat cream
cheese , parsley and parmesan cheese.

• Add cooked chicken.

• Stir together, let it simmer until rich and creamy.

• Meanwhile boil 200g uncooked rice ( roughly 630g cooked rice ).

• Add equal portions to your meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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392
 HIGH PROTEIN MEAL CREAMY SPICY

CAJUN CHICKEN
Calories 380 Carbs 33g Protein 37g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS
600g diced raw chicken

15g sriracha

Tbsp garlic

Tbsp oregano

Tbsp paprika

Tablespoon of olive oil

ZACK CHUG
20g light butter

C o o k b o o k
Tbsp garlic paste

Chopped onions

Tbsp tomato paste

THE
Tsp oregano

200ml milk of choice

60g low fat cream cheese

20g Parmesan cheese

Parsley

Chilli flakeS

200g of uncooked rice

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393
 METHOD
• Add 15g sriracha , tbsp garlic, tbsp oregano, tbsp paprika and a table
spoon of olive oil to your diced chicken.

• Mix together and cook for 10 mins on high heat until sizzling ( or oven /
air fry @ 220 degrees).

• On low heat add light butter, garlic paste, chopped onions, tomato paste,
oregano, skimmed milk ( or milk of choice ), low fat cream cheese,
parmesan cheese and your cooked chicken.

• Stir , let it simmer & finish with parsley & chilli flakes.

• Meanwhile cook 200g of uncooked washed rice ( will equal roughly 630g
cooked rice ).

• Add equal portions of rice and chicken to your meal prep.

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C o o k b o o k
THE

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394
 HIGH PROTEIN MEAL PREP GARLIC

CHICKEN CHOWMEIN
Calories 330 Carbs 36g Protein 32g Fat 8g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

Tbsp garlic powder

Tbsp black powder

Teaspoon salt

30ml light soy sauce

ZACK CHUG
Tablespoon sesame oil

C o o k b o o k
Tbsp garlic

Chopped red bell pepper

THE
Chopped spring onion

70ml light soy sauce

600g cooked noodles

10g sesame seeds

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395
 METHOD
• Take 600g raw chicken breast and cut into pieces.

• Add tbsp garlic powder, tbsp black powder, teaspoon salt , 30ml light soy
sauce, and tablespoon sesame oil.

• Mix together & cook for 10 mins on high heat ( or oven or air fry for 15
mins @220 degrees Celsius).

• Set chicken aside and on medium heat add tbsp garlic, chopped red bell
pepper, chopped spring onion , 70ml light soy sauce.

• Add 600g cooked noodles and your cooked chicken.

• Stir together and let it simmer for 5 mins.

• Finish with 10g sesame seeds.

• Add equal portions to your meal prep containers.

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C o o k b o o k
THE

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396
 HIGH PROTEIN MEAL PREP CREAMY LEMON

PEPPER CHICKEN
Calories 360 Carbs 38g Protein 35g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS
600g raw chicken breast

Tbsp garlic

Tbsp black pepper powder

Lemon juice

Tbsp olive oil

20g light butter

ZACK CHUG
C o o k b o o k
Tbsp garlic paste

Chopped onion

Lemon juice

THE
Tsp black pepper

200ml milk of choice

60g low fat cream cheese

Spinach

Chilli flakes

200g uncooked washed

white rice

Scan me !!

397
 METHOD
• Take 600g raw chicken breast and cut into pieces.

• Add tbsp garlic, tbsp black pepper powder, lemon juice and tbsp olive oil.

• Mix together & pan fry for 10-15 mins on high heat or oven or air fry for
15 mins @ 220 degrees Celsius i until golden.

• Then on low heat add 20g light butter , tbsp garlic paste , chopped onion,
lemon juice , tsp black pepper , 200ml skimmed milk or ( milk of choice).

• Add 60g low fat cream cheese , spinach and your cooked chicken.

• Stir together and let it simmer until rich and creamy.

• Optional to finish with chilli flakes.

• Meanwhile boil 200g uncooked washed white rice (roughly 630g cooked
rice ).

• Add equal portions to your meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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398
HIGH PROTEIN MEAL PREP STICKY HONEY LEMON

MAC N’ CHEESE
Calories 370 Carbs 37g Protein 37g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

Tbsp garlic powder

Tbsp oregano

Lemon juice

Tbsp cumin

Tbsp. Olive oil

ZACK CHUG
C o o k b o o k
70ml light soy sauce

15g honey

Lemon juice

THE
Parsley

25g light butter

80ml hot sauce

60g light low fat cream

cheese

20g cheddar

500g cooked macaroni pasta

Scan me !!

399
 METHOD
• Get 600g raw chicken breast and dice.

• Season with tbsp garlic powder, tbsp oregano, lemon juice, tbsp cumin
and tbsp. olive oil.

• Mix together & cook on high heat on a pan for 10 mins.

• Then add light soy sauce, honey lemon juice and parsley.

• Stir and let it simmer for 5 mins.

FOR THE MAC N CHEESE

• On low heat add light butter, hot sauce, light low fat cream cheese and
cheddar.

• Add in your 500g cooked macaroni pasta.

• Stir together until nice and creamy.

ZACK CHUG
• Add equal portions to your prep containers.

C o o k b o o k
THE

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400
 HIGH PROTEIN MEAL PREP CREAMY SESAME

BUTTER CHICKEN
Calories 370 Carbs 35g Protein 35g Fat 9g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

Tbsp garlic powder

Tbsp cumin

Black pepper

Tbsp. Sesame oil

ZACK CHUG
25g light butter

C o o k b o o k
Tbsp garlic

15g sesame seeds

THE
200ml milk of choice

60g low fat cream cheese

Chopped spinach

5g black or white sesame

seeds

200g uncooked rice

Scan me !!

401
 METHOD
• Get 600g raw chicken breast and dice.

• Season with tbsp garlic powder, tbsp cumin, black pepper and tbsp.
sesame oil.

• Mix together & cook on high heat on a pan for 10 mins.

• Then on low heat add light butter, garlic , 15g sesame seeds, skimmed
milk ( or milk of choice ) and low fat cream cheese.

• Add Chopped spinach and your cooked chicken.

• Stir and Let it simmer for 5 mins.

• Add Extra 5g black or white sesame seeds.

• Meanwhile boil 200g uncooked rice ( 125g cooked rice per container
roughly , 630g cooked rice made all together roughly ).

• Add equal portions to your prep containers.

ZACK CHUG
C o o k b o o k
THE

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402
 HIGH PROTEIN MEAL PREP CREAMY TUSCAN

PARMESAN PASTA
Calories 390 Carbs 40g Protein 39g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

Tbsp garlic powder

Tbsp oregano

Tbsp cumin

Chilli flakes

Tbsp olive oil

ZACK CHUG
C o o k b o o k
25g light butter

Tbsp garlic

Chopped onion

THE
Tbsp tomato paste

200ml milk of choice

60g low fat cream cheese

20g parmesan cheese

Spinach

600g cooked pasta

Scan me !!

403
 METHOD
• Season chicken with tbsp garlic powder, tbsp oregano, tbsp cumin, chilli
flakes and tbsp olive oil.

• Mix together and cook for 10 mins on high heat.

• Then on low heat, add light butter, garlic, chopped onion, tomato paste,
skimmed milk ( or milk of choice ), low fat cream cheese , parmesan
cheese.

• Add spinach your cooked chicken and 600g cooked pasta.

• Stir and let it simmer until rich and creamy.

• Add equal portions of spaghetti and chicken to your meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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404
 HIGH PROTEIN MEAL PREP SPICY HONEY

LEMON CHICKEN
Calories 330 Carbs 40g Protein 33g Fat 8g

Carbs mentioned are per meal.

INGREDIENTS

600g diced chicken breast

Tbsp garlic powder

Tbsp oregano

Tbsp cumin

Lemon juice

Tbsp olive oil

ZACK CHUG
C o o k b o o k
25g light butter

Tbsp garlic

Tbsp oregano

THE
Lemon juice

80ml light soy sauce

15g honey

20g sriracha

Parsley

200g uncooked rice

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405
 METHOD
• Take 600g diced raw chicken breast and season with garlic powder,
oregano, cumin, lemon juice and olive oil.

• Mix together and cook for 10 mins on high heat.

• Then on medium heat, add light butter, garlic, tbsp oregano, lemon juice,
light soy sauce, honey, sriracha and your cooked chicken.

• Stir and let it simmer.

• Add parsley for more flavour.

• Boil 200g uncooked rice (roughly 630g cooked rice ).

• Add equal to your meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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406
 HIGH PROTEIN MEAL PREP MCDONALDS

BIG MAC BURRITO

Calories 390 Carbs 31g Protein 36g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

600g raw lean beef

Tablespoon garlic paste

Tbsp. onion powder

Tbsp oregano

Tbsp paprika

ZACK CHUG
Black pepper

C o o k b o o k
Light cheese slices

30g light mayonnaise

THE
Tablespoon ketchup

Mustard to taste
preference

Chopped gherkins

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407
 METHOD
• Get 600g raw lean beef and season with garlic paste, onion powder,
oregano, paprika & black pepper.

• Mix together and form equal balls and smash each ball into a burger
patty.

• Pan fry each patty on medium heat for 5 mins on each side.

• Add a light cheese slice to each patty and let it melt.

FOR THE HEALTHY BIG MAC BURGER SAUCE

• Mix light mayonnaise, ketchup, mustard, chopped gherkins well

together.

• Assemble the burrito with the sauce, optional lettuce, onions, gherkins
and low calorie tortilla wraps.

• Tightly seal with foil to store.

ZACK CHUG
C o o k b o o k
THE

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408
 HIGH PROTEIN CREAMY CAJUN

CHICKEN ALFREDO
Calories 460 Carbs 34g Protein 47g Fat 13g

Carbs mentioned are per meal.

INGREDIENTS

150g chicken breast

Tsp. olive oil

Paprika

Garlic

Oregano

ZACK CHUG
Crushed chilli

C o o k b o o k
Pepper

100ml of semi skimmed

THE
milk (or milk of choice)

30g Low fat cream cheese

15g of mozzarella cheese

100g of cooked spaghetti

pasta

parsley

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409
 METHOD
• Add a tsp. of olive oil to your chicken breast and rub in the Cajun
seasoning.

• Add some low calorie oil spray to a frying pan on medium to high heat
and cook the chicken for 10 minutes.

• Finely chop garlic cloves and add to the pan on low heat.

• Add your milk and cream cheese and mix until you get a nice
consistency.

• Add mozzarella cheese and mix again until thick and creamy.

• Boil pasta for 10 mins and add it to the pan and mix well.

• Add your chicken to the pasta and top it off with OPTIONAL parsley.

ZACK CHUG
C o o k b o o k
THE

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410
HIGH PROTEIN MEAL PREP CREAMY LEMON PEPPER

PARMESAN CHICKEN
Calories 380 Carbs 35g Protein 38g Fat 10g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken

1 tbsp garlic

1 tbsp black pepper

lemon juice

1 tbsp olive oil

35g Parmesan cheese

ZACK CHUG
C o o k b o o k
20g light butter

Tbsp garlic

THE
Chopped onion

Tsp black pepper

200ml skimmed milk

60g low fat cream cheese

Parsley

630g cooked rice

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411
 METHOD
• Dice 600g raw chicken.

• Add one tbsp garlic, black pepper, lemon juice, olive oil.

• Mix together and cook for 10 mins on high heat and top with 15g
Parmesan cheese.

• Then on low heat add light butter, Tbsp garlic, chopped onion, tsp black
pepper, skimmed milk,low fat cream cheese, Parsley and 20g Parmesan
cheese.

• Add cooked chicken.

• Stir together, let it simmer until rich and cream.

• Meanwhile boil 200g uncooked rice & (roughly 630g cooked rice )

• Add equal portions to your meal prep containers

ZACK CHUG
C o o k b o o k
THE

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412
 HIGH PROTEIN MEAL PREP SPICY TUSCAN

BUTTER CHICKEN
Calories 360 Carbs 36g Protein 35g Fat 9g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

Tablespoon garlic powder
Tbsp oregano
Tbsp cumin
Tbsp olive oil
20g light butter

ZACK CHUG
Tbsp garlic paste

C o o k b o o k
Chopped onion
Tbsp tomato paste
200ml skimmed milk ( or

THE
milk of choice )
60g low fat cream cheese
Spinach
Chilli flakes
630-650g of cooked rice

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413
 METHOD
• Get 600g raw chicken breast and dice into cubes.

• Season with tablespoon garlic powder, tbsp oregano. tbsp cumin and
tbsp olive oil.

• Mix together & cook on the pan for 10-15 mins on high heat or (oven / air
fry for 15 mins @ 220 °C).

• Then on low heat add light butter, tbsp garlic paste , chopped onion,
Tbsp tomato paste, 200ml skimmed milk ( or milk of choice ), 60g low
fat cream cheese, spinach and cooked chicken.

• Add chilli flakes.

• Stir and let it simmer until rich and creamy.

• Meanwhile boil 200g uncooked rice (roughly 630-650g of cooked rice).

ZACK CHUG
C o o k b o o k
THE

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414
 HIGH PROTEIN MEAL PREP CREAMY GARLIC

PEPPER CHICKEN
Calories 380 Carbs 35g Protein 36g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

1 tbsp garlic powder
Tsp salt
1 tbsp oregano
1 tbsp cumin
20g light butter

ZACK CHUG
Tbsp garlic

C o o k b o o k
Onion
Mushroom
Lemon juice

THE
Low fat/ reduced fat cream
black pepper
200g uncooked rice

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415
 METHOD
• Take 600g raw chicken breast and add one tbsp garlic powder, teaspoon
salt. , tbsp oregano, tbsp cumin.

• Mix together and cook for 10 mins on high heat until golden.

• Then on low heat: 20g light butter , Tbsp garlic , Chopped onion and
mushroom , lemon juice, Low fat/ reduced fat cream and cooked chicken.

• Stir together, let it simmer until rich and creamy.

• Finish with black pepper.

• Meanwhile boil 200g uncooked rice a (roughly 630g cooked rice ) and
add leftover sauce from the pan to chicken.

• Add equal portions to your meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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416
 HIGH PROTEIN MEAL PREP CHILLI GARLIC

NOODLES
Calories 340 Carbs 35g Protein 35g Fat 9g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

1 tbsp garlic powder
Black pepper
50ml light soy sauce
Tbsp sriracha
Tbsp sesame oil

ZACK CHUG
Tbsp garlic

C o o k b o o k
Tbsp chilli
Chopped bell pepper
80ml light soy sauce

THE
200g uncooked noodles
15g sesame seeds

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417
 METHOD
• Dice 600g raw chicken breast and add one tbsp garlic powder, black
pepper, 50ml light soy sauce and tbsp sriracha.

• Mix together and cook for 10 mins on high heat until sizzling.

• Then on medium heat add tbsp sesame oil, tbsp garlic , tbsp chilli ,
chopped bell pepper , 80ml light soy sauce 600g cooked noodles ( roughly
200g uncooked noodles ).

• Add Your cooked chicken.

• Stir together, let it simmer and finish with 15g sesame seeds.

• Add equal portions to your meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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418
 HIGH PROTEIN MEAL PREP STICKY HONEY BBQ

CHICKEN STIR FRY

Calories 350 Carbs 36g Protein 37g Fat 9g

Carbs mentioned are per meal.

INGREDIENTS

200g uncooked rice

600g raw chicken breast
1 tbsp garlic powder
1 tbsp oregano
1 tbsp paprika
Lemon juice

ZACK CHUG
1 tbsp olive oil

C o o k b o o k
20g BBQ sauce
20g honey
100g bell pepper

THE
Spinach

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419
 METHOD
• Dice the 600g of raw chicken breast into cubes.

• Season the chicken with garlic powder, oregano, paprika, and lemon juice.
Mix the seasoned chicken together.

• Cook the chicken on high heat in a pan with olive oil for 10-15 minutes.
Alternatively, you can oven or air fry it for 15 minutes at 220°C.

• While cooking the chicken, add 20g of BBQ sauce and 20g of honey.

• Chop up and add 100g of bell pepper and spinach to the pan.

• Let the mixture simmer until it becomes sticky and thick.

• Divide the prepared meal into equal portions, with roughly 125g of boiled
rice per container. Enjoy your Sticky Honey BBQ Chicken Stir Fry!

ZACK CHUG
C o o k b o o k
THE

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420
 HIGH PROTEIN MEAL PREP CREAMY CHILLI

CHEESE CHICKEN
Calories 360 Carbs 30g Protein 39g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

700g Raw Chicken Breast

1 Tbsp garlic powder
2 Tbsp onion powder
1 Tbsp paprika
A crack of salt
1 Tbsp olive oil

ZACK CHUG
25g light butter

C o o k b o o k
1 Tbsp garlic
100ml hot sauce
60g low-fat cream cheese

THE
100ml skimmed milk or milk
of choice
20g cheddar cheese
Coriander
200g uncooked rice (should
equal roughly 630g cooked
rice)

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421
 METHOD
• Start by preparing your chicken.

• Season the chicken with garlic powder, 1 tbsp onion powder, paprika, a
crack of salt, and olive oil. Mix these ingredients together.

• Cook the seasoned chicken by frying it for 10-15 mins on high heat or in
the oven/air fryer at 220°C for 15 mins.

• Lower the heat and add 25g of light butter, minced garlic, 1 tbsp onion
powder, 100ml hot sauce, 60g of low-fat cream cheese, 100ml of skimmed
milk or milk of your choice, and 20g of cheddar cheese.

• Stir these ingredients together and add your cooked chicken.

• Let the mixture simmer until it becomes rich and creamy, then finish
with fresh coriander.

• While your chicken is simmering, boil 200g of uncooked rice, which

should equal roughly 630g of cooked rice.

ZACK CHUG
• Once everything is ready, divide the meal into equal portions and store

C o o k b o o k
them in your meal prep containers.

THE

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422
 HIGH PROTEIN MEAL PREP CREAMY LEMON

PARMESAN PASTA
Calories 380 Carbs 33g Protein 38g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

700g Raw Chicken Breast

1 tbsp Garlic powder
1 tbsp Oregano
1 tbsp Paprika
Lemon juice
1 tbsp Olive oil

ZACK CHUG
20g light butter

C o o k b o o k
Minced garlic
Black pepper
200ml skimmed milk (or milk

THE
of choice)
60g low-fat cream cheese
20g Parmesan cheese
Fresh parsley
600g Cooked pasta (roughly
200g uncooked pasta)

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423
 METHOD
• Start by preparing your chicken.

• Season the chicken with garlic powder, oregano, paprika, lemon juice,
and olive oil. Mix these ingredients together.

• Cook the seasoned chicken by Oven/air frying it at 220°C for 15 mins.

• On Low heat add 20g of light butter, Minced garlic, and Black pepper.

• Pour in 200ml of skimmed milk (or milk of your choice) and add 60g of
low-fat cream cheese, 20g of Parmesan cheese, and Fresh parsley.

• Stir the mixture together until it becomes thick and creamy.

• Add the cooked pasta (roughly 200g uncooked pasta) and mix well.

• Divide the prepared meal into equal portions and store them in your
meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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424
 HIGH PROTEIN MEAL PREP CRISPY STICKY

ORANGE CHICKEN
Calories 340 Carbs 33g Protein 34g Fat 8g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

Tbsp. garlic powder
30ml light soy sauce
Black pepper
30g cornflour (to make it
crispy)
Olive oil

ZACK CHUG
C o o k b o o k
Tbsp. garlic
70ml light soy sauce
150ml low-sugar orange juice

THE
15g honey
15g sriracha
5g cornflour (mixed with 50-
100ml water)
Spring onion

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425
 METHOD
• Start by preparing your chicken. Cut 600g of raw chicken breast into pieces.

• Season the chicken with garlic powder, 30ml of light soy sauce, black
pepper, and 30g of cornflour to make it crispy.

• Mix the ingredients together and cook with olive oil in a pan for 10-15
minutes until it turns golden brown and crunchy, or use an oven/air fryer
at 220°C for 15 minutes.

• On medium heat, add garlic, 70ml of light soy sauce, 150ml of low-sugar
orange juice, 15g of honey, 15g of sriracha, and 5g of cornflour mixed with
50-100ml of water.

• Add the cooked chicken to the sauce.

• Stir and let it simmer until it thickens.

• Finish with spring onions.

• Divide the prepared meal into equal portions and store them in your

ZACK CHUG
meal prep containers.

C o o k b o o k
THE

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426
 HIGH PROTEIN DOMINO’S STUFFED CRUST BBQ

CHICKEN PIZZA
Calories 570 Carbs 50g Protein 54g Fat 17g

Carbs mentioned are per meal.

INGREDIENTS

150g raw chicken breast

Tbsp. garlic powder
Tbsp oregano
Tbsp paprika
Tsp olive oil
70g self-raising flour

ZACK CHUG
75g low-fat Greek yogurt

C o o k b o o k
15g low-fat mozzarella
cheese
20g light BBQ sauce

THE
Oregano (for seasoning)
Parsley (for garnish)

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427
 METHOD
• Start by preparing your chicken. Cut 150g of raw chicken breast into pieces.

• Season the chicken with tbsp. garlic powder, oregano, paprika, and olive
oil. Mix well.

• Cook the seasoned chicken on high heat in a pan for 10 minutes or use
an oven or air fryer at 220°C for 10-15 minutes until cooked through.

FOR THE PIZZA BASE

• Mix 70g of self-raising flour and 75g of low-fat Greek yogurt to form a
dough.

• Knead the dough on a floured surface and flatten it into a pizza shape
using a rolling pin.

• Add 15g of low-fat mozzarella cheese around the edges and pinch the
edges using a fork.

• Spread 20g of light BBQ sauce over the dough.

ZACK CHUG
C o o k b o o k
• Add oregano for seasoning and your cooked chicken on top.

• Add 15g of low-fat mozzarella cheese over the pizza.

THE
• Bake in the oven or air fryer for 15 minutes at 200°C until it’s soft and
cheesy. Top with parsley and cut into even slices.

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428
 HIGH PROTEIN CRISPY

POPCORN CHICKEN
Calories 330 Carbs Protein 50g Fat

Carbs mentioned are per meal.

INGREDIENTS

200g raw chicken breast

1 Tbsp garlic powder
1 Tbsp oregano
1 Tbsp paprika
30g egg whites
30g plain flour

ZACK CHUG
Fresh parsley (for garnish)

C o o k b o o k
THE

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429
 METHOD
• Start by preparing your chicken. Dice 200g of raw chicken breast into
bite-sized cubes.

• In a bowl, combine 1 Tbsp garlic powder, 1 Tbsp oregano, 1 Tbsp paprika,

and 30g of egg whites. Mix well.

• Add the diced chicken to the seasoning mixture and coat the chicken
pieces thoroughly.

• Place 30g of seasoned plain flour in a bag or container. Add the seasoned
chicken pieces to the flour and shake to coat them evenly.

• Preheat your oven to 220°C or prepare your air fryer.

• Arrange the coated chicken pieces on a baking sheet or in the air fryer
basket.

• Oven: Bake for 15 minutes or until the chicken turns golden brown and
crispy. OR Air Fryer: Air fry for 15 minutes at 220°C or until the chicken is
golden brown and crispy.

ZACK CHUG
C o o k b o o k
• Finish by garnishing with fresh parsley.

THE

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430
 HIGH PROTEIN MEAL PREP CREAMY

MARRY ME CHICKEN
Calories 380 Carbs 36g Protein 35g Fat 10g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

2 Tbsp garlic paste
1 Tbsp oregano
1 Tbsp paprika
1 tsp chili flakes
Salt

ZACK CHUG
1 Tbsp olive oil

C o o k b o o k
20g light butter
Chopped mushrooms
1 Tbsp oregano

THE
50g sundried tomatoes or
normal cherry tomatoes
200ml skimmed milk (or milk
of choice)
60g low-fat cream cheese
20g Parmesan cheese
Spinach
200g uncooked rice

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431
 METHOD
• Start by preparing your chicken. Dice 600g of raw chicken breast into
cubes.

• Season the chicken with 1 Tbsp garlic paste, 1 Tbsp oregano, 1 Tbsp
paprika, 1 tsp chili flakes, a pinch of salt, and 1 Tbsp olive oil. Mix well.

• Cook the seasoned chicken in a pan on high heat for 10-15 minutes or in
an oven/air fryer at 220°C for 15 minutes until it’s cooked through.

• Reduce the heat and add 20g of light butter, 1 Tbsp garlic paste,
chopped mushrooms, 1 Tbsp oregano, 50g of sundried tomatoes or
cherry tomatoes, 200ml of skimmed milk (or milk of your choice), 60g
of low-fat cream cheese, 20g of Parmesan cheese, spinach, and the
cooked chicken.

• Stir and let the mixture simmer until it becomes rich and creamy.

• Meanwhile, boil 200g of uncooked rice, which should yield roughly

630-650g of cooked rice.

ZACK CHUG
• Serve the creamy marry me chicken over the cooked rice.

C o o k b o o k
THE

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432
 HIGH PROTEIN MEAL PREP SWEET STICKY

KOREAN FRIED BEEF

Calories 390 Carbs 37g Protein 34g Fat 9g

Carbs mentioned are per meal.

INGREDIENTS

600g Raw lean beef

1 Tbsp garlic powder
1 Tbsp onion powder
Black pepper
30ml Light soy sauce
1 Tbsp sesame oil

ZACK CHUG
20g Light butter

C o o k b o o k
1 Tbsp minced garlic
1 Tbsp sriracha
70ml Light soy sauce

THE
20g honey
Spring onion
200g Uncooked rice

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433
 METHOD
• Start by preparing your raw lean beef.

• In a bowl, combine garlic powder, onion powder, black pepper, 30ml of

light soy sauce, and sesame oil. Mix these ingredients together.

• Cook the seasoned beef for 10 minutes on high heat until it starts sizzling.

• Reduce the heat to medium and add 20g of light butter, minced garlic,
sriracha, 70ml of light soy sauce, and 20g of honey to the pan.

• Add the cooked beef back to the pan and stir everything together. Let it
simmer.

• Finish by garnishing with spring onion.

• Meanwhile, boil 200g of uncooked rice, which should yield roughly 630g
of cooked rice.

• Divide the prepared meal into equal portions and store them in your
meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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434
 HIGH PROTEIN MEAL PREP SWEET STICKY

MONGOLIAN FRIED BEEF

Calories 390 Carbs 37g Protein 34g Fat 9g

Carbs mentioned are per meal.

INGREDIENTS

600g Raw lean beef

1 Tbsp garlic powder
1 Tbsp ginger
Black pepper
30ml Light soy sauce
1 Tbsp sesame oil

ZACK CHUG
20g Light butter

C o o k b o o k
1 Tbsp minced garlic
1 Tbsp sriracha
Chopped onion

THE
Chopped 75g bell pepper
70ml Light soy sauce
20g honey
Sesame seeds (for garnish)

200g Uncooked rice

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435
 METHOD
• Start by preparing your raw lean beef.

• In a bowl, combine garlic powder, ginger, black pepper, 30ml of light soy
sauce, and sesame oil. Mix these ingredients together.

• Cook the seasoned beef for 10 minutes on high heat until it starts sizzling.

• Reduce the heat to medium and add 20g of light butter, minced garlic,
sriracha, chopped onion, chopped 75g bell pepper, 70ml of light soy sauce,
and 20g of honey to the pan.

• Add the cooked beef back to the pan and stir everything together. Let it
simmer.

• Finish by garnishing with sesame seeds.

• Meanwhile, boil 200g of uncooked rice, which should yield roughly 630g
of cooked rice.

• Divide the prepared meal into equal portions and store them in your

ZACK CHUG
meal prep containers

C o o k b o o k
THE

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436
 HIGH PROTEIN MEAL PREP SWEET SPICY STICKY

CHIPOTLE CHICKEN
Calories 370 Carbs 37g Protein 35g Fat 10g

Carbs mentioned are per meal.

INGREDIENTS

600g Raw diced chicken

1 tbsp garlic
1 tbsp oregano
1 tbsp chili flakes
1 tbsp sriracha
1 tbsp olive oil

ZACK CHUG
20g light butter

C o o k b o o k
1 tbsp garlic
1 tbsp onion powder
50g chipotle pepper or pep-

THE
per of choice
80g tomato sauce
20g honey
Fresh coriander

200g uncooked rice

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437
 METHOD
• Start by preparing your raw diced chicken.

• In a bowl, combine 1 tbsp garlic, 1 tbsp oregano, 1 tbsp chili flakes, 1 tbsp
sriracha, and 1 tbsp olive oil. Mix these ingredients together.

• Cook the seasoned chicken for 10 minutes on high heat until it’s charred.

• Reduce the heat to medium and add 20g of light butter, 1 tbsp garlic, 1
tbsp onion powder, 50g of chipotle pepper or pepper of choice, 80g of
tomato sauce, and 20g of honey to the pan.

• Add the cooked chicken back to the pan and stir everything together.
Let it simmer.

• Finish by garnishing with fresh coriander.

• Meanwhile, boil 200g of uncooked rice, which should yield roughly 630g
of cooked rice.

• Divide the prepared meal into equal portions and store them in your

ZACK CHUG
meal prep containers.

C o o k b o o k
THE

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438
 HIGH PROTEIN MEAL PREP CRISPY STICKY

CHILLI BEEF
Calories 390 Carbs 37g Protein 35g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

700g Raw lean beef

1 tbsp garlic powder
1 tbsp onion powder
1 tbsp chilli powder
30ml light soy sauce
30g cornflour
Worcestershire sauce

ZACK CHUG
1 tbsp sesame oil

C o o k b o o k
20g light butter
1 tbsp minced garlic
1 tsp chilli flakes

THE
Chopped onion
Chopped bell pepper
1 tbsp tomato paste
70ml light soy sauce
15g honey
Spring onion
10g sesame seeds
200g uncooked rice

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439
 METHOD
• Start by preparing your raw lean topside beef. Cut it into strips.

• In a bowl, combine 1 tbsp garlic powder, 1 tbsp onion powder, 1 tbsp chilli
powder, 30ml of light soy sauce, 30g of cornflour (to make it crispy), and
Worcestershire sauce. Mix these ingredients together.

• Cook the seasoned beef with 1 tbsp of sesame oil for 10 minutes on high
heat until it turns golden.

• Reduce the heat to medium and add 20g of light butter, 1 tbsp minced
garlic, 1 tsp chilli flakes, chopped onion, chopped bell pepper, 1 tbsp
tomato paste, 70ml of light soy sauce, 15g of honey, cooked beef, and
spring onion.

• Stir everything together and let it simmer.

• Finish by garnishing with 10g of sesame seeds.

• Meanwhile, boil 200g of uncooked rice, which should yield roughly 630g
of cooked rice.

ZACK CHUG
C o o k b o o k
• Divide the prepared meal into equal portions and store them in your
meal prep containers.

THE

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440
 HIGH PROTEIN CHICKEN

CHOWMEIN
Calories 390 Carbs 37g Protein 35g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS
200g raw chicken breast
Crushed garlic
1 tbsp light soy sauce
Black pepper
1 tbsp sesame oil
50ml light soy sauce
25g sriracha

ZACK CHUG
Chopped bell pepper

C o o k b o o k
Chopped spring onion
130g cooked noodles
10g sesame seeds

THE
METHOD
• Start by dicing 200g of raw chicken breast.

• In a bowl, marinate the chicken with crushed garlic, 1 tbsp of light soy
sauce, black pepper, and 1 tbsp of sesame oil. Mix it all together.

• Cook the marinated chicken for 10 minutes on high heat in a pan. Set the
chicken aside.

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441
• Then, on medium heat, add 50ml of light soy sauce, 25g of sriracha,
chopped bell pepper, chopped spring onion, and your cooked chicken.

• Add 130g of cooked noodles and stir everything together on medium

heat for 5 minutes!!

• Stir well so the noodles can absorb all the chow mein sauce.

• Finish with 10g of sesame seeds.

ZACK CHUG
C o o k b o o k
THE

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442
 HIGH PROTEIN MEAL PREP CREAMY BUFFALO

CHICKEN WRAPS
Calories 390 Carbs 30g Protein 38g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

1 tbsp garlic powder
1 tbsp onion powder
50ml buffalo sauce
Lime Juice
1 tbsp olive oil

ZACK CHUG
70ml hot buffalo sauce

C o o k b o o k
60g low-fat cream cheese
25g mozzarella cheese
Fresh coriander

THE
5 low-calorie tortilla wraps
METHOD
Optional: Low-calorie ranch
• Dice the Chicken. sauce

• Season it with garlic powder, onion powder, 50ml of buffalo sauce, lime
juice, and 1 tbsp of olive oil.

• Cook the seasoned chicken on high heat in a pan for about 10 minutes
or until cooked through.

• Once the chicken is cooked, add 70ml of hot buffalo sauce, low-fat

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443
 cream cheese (60g), mozzarella cheese (25g), and fresh coriander to the
pan.

• Stir everything together until the mixture becomes creamy and thick.

• Divide the creamy buffalo chicken into 5 equal portions.

• Place each portion onto a low-calorie tortilla wrap and optionally toast
the wraps or wrap them in foil for later.

• If desired, add low-calorie ranch sauce for extra flavor.

ZACK CHUG
C o o k b o o k
THE

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444
 HIGH PROTEIN MEAL PREP

CHICKEN GYROS
Calories 340 Carbs 30g Protein 36g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

600g diced raw chicken

breast
100g low-fat Greek yogurt
1 tbsp olive oil
1 tbsp paprika
1 tbsp garlic
1 tbsp coriander

ZACK CHUG
C o o k b o o k
1 tbsp cumin
Low-calorie flatbreads
Optional: Salad of choice

THE
FOR THE TZATZIKI SAUCE:
Scoop of cucumber
1 tbsp mint sauce
1 tbsp coriander
75g low-fat Greek yogurt

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445
 METHOD
• Season the diced chicken breast with low-fat Greek yogurt (100g), olive oil
(1 tbsp), paprika (1 tbsp), garlic (1 tbsp), coriander (1 tbsp), and cumin. Mix
everything together.

• Optionally, you can add the seasoned chicken onto skewers.

• Oven or air fry the chicken for 15-20 minutes at 220°C.

• Prepare the Tzatziki Sauce by mixing cucumber, mint sauce (1 tbsp),

coriander (1 tbsp), and low-fat Greek yogurt (75g) in a bowl. Mix well.

• Divide the cooked chicken into equal portions.

• Place each portion of chicken onto a low-calorie flatbread.

• Top it off with the optional sauce and a salad of your choice.

ZACK CHUG
C o o k b o o k
THE

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446
 HIGH PROTEIN MEAL PREP

BUTTER CHICKEN
Calories 380 Carbs 35g Protein 35g Fat 7g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

Lemon juice
100g low-fat Greek yogurt
1 tbsp olive oil
1 tbsp garlic
1 tbsp paprika

ZACK CHUG
2 tbsp garam masala

C o o k b o o k
1 tbsp light butter
1 tbsp garlic
Chopped onion

THE
1 tbsp turmeric
150g tomato purée
50g low-fat cream
Coriander
200g uncooked washed rice

Scan me !!

447
 METHOD
• Start by dicing the raw chicken breast (600g).

• Season the chicken with lemon juice, low-fat Greek yogurt (100g), olive oil
(1 tbsp), garlic (1 tbsp), paprika (1 tbsp), and garam masala (1 tbsp). Mix
everything together.

• Cook the seasoned chicken on medium heat in a pan for 10-15 minutes.

• In the same pan, on medium heat, add light butter (1 tbsp), garlic (1 tbsp),
chopped onion, garam masala (1 tbsp), turmeric (1 tbsp), tomato purée
(150g), and low-fat cream (50g).

• Add the cooked chicken to the pan and stir everything together. Let it
simmer and finish with fresh coriander.

• Meanwhile, cook 200g of uncooked washed rice, which will yield roughly
630g of cooked rice.

• Divide the prepared Butter Chicken into equal portions and store them
in meal prep containers.

ZACK CHUG
C o o k b o o k
• You can keep them in the fridge for up to 3 days or freeze them for up
to 3 months.

THE

Scan me !!

448
 HIGH PROTEIN MEAL PREP CREAMY GARLIC

MUSHROOM CHICKEN
Calories 360 Carbs 35g Protein 36g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast,

diced
1 tbsp paprika
1 tbsp garlic powder
1 tbsp oregano
1 tbsp cumin
1 tbsp olive oil

ZACK CHUG
C o o k b o o k
20g light butter
1 tbsp garlic
1 tbsp onion powder

THE
Chopped mushrooms
Lemon juice
60g low-fat cream
Chopped spinach
200g uncooked rice

Scan me !!

449
 METHOD
• Start by dicing the raw chicken breast.

• Season the chicken with paprika (1 tbsp), garlic powder (1 tbsp), oregano
(1 tbsp), cumin (1 tbsp), and olive oil (1 tbsp). Mix everything together.

• Oven or air fry the seasoned chicken at 220°C for 10-15 minutes.

• In a separate pan on medium heat, add light butter (20g), garlic (1 tbsp),
onion powder (1 tbsp), chopped mushrooms, lemon juice, low-fat cream
(60g), and chopped spinach. Stir everything together and let it simmer.

• Add the cooked chicken to the pan and mix it in.

• Meanwhile, boil 200g of uncooked rice, which will yield roughly 630g of
cooked rice.

• Divide the Creamy Garlic Mushroom Chicken into equal portions and
store them in meal prep containers

ZACK CHUG
C o o k b o o k
THE

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450
 HIGH PROTEIN MEAL PREP STICKY

TERIYAKI FRIED BEEF

Calories 380 Carbs 35g Protein 35g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

600g raw lean beef

1 tbsp garlic powder
1 tbsp paprika
1 tbsp black pepper
30ml soy sauce
1 tbsp sesame oil
20g light butter

ZACK CHUG
1 tbsp garlic

C o o k b o o k
60ml light low-fat BBQ sauce
50ml soy sauce
20g honey

THE
Sesame seeds
Spring onion
200g uncooked rice

Scan me !!

451
 METHOD
• Season raw lean beef with garlic powder, paprika, black pepper, soy
sauce, and sesame oil. Cook on high heat for 10 minutes.

• On medium heat, add light butter, garlic, BBQ sauce, soy sauce, honey,
and the cooked beef. Stir and simmer until crispy and glazed.

• Finish off with sesame seeds and spring onion.

• Meanwhile, boil 200g of uncooked rice (approximately 630g cooked rice).

Divide the cooked components into equal portions and place them in
meal prep containers

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C o o k b o o k
THE

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452
 HIGH PROTEIN MEAL PREP SPICY TUSCAN

BUTTER CHICKEN CURRY

Calories 380 Carbs 34g Protein 39g Fat 8g

Carbs mentioned are per meal.

INGREDIENTS

600g Raw diced chicken

1 tablespoon garlic
1 tablespoon oregano
1 tablespoon cumin
1 tablespoon olive oil
20g light butter
1 tablespoon garlic

ZACK CHUG
Chopped onion

C o o k b o o k
1 tablespoon tomato paste

150ml skimmed milk (or milk

of choice)

THE
90g low-fat cream cheese
50g Spinach
Chilli flakes
200g uncooked rice
Coriander
Light cream

Scan me !!

453
 METHOD
• Mix raw diced chicken with garlic, oregano, cumin, and olive oil. Cook on
high heat for 10 minutes until golden.

• On medium heat, add light butter, garlic, chopped onion, tomato paste,
skimmed milk, low-fat cream cheese, spinach, and chili flakes to the
cooked chicken.

• Meanwhile, boil 200g of uncooked rice (approximately 630g cooked rice).

• Finish with coriander and optional light cream.

• Divide the cooked components into equal portions and place them in
meal prep containers.

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C o o k b o o k
THE

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454
 HIGH PROTEIN

BIG MAC BURGER

Calories 490 Carbs 40g Protein 49g Fat 18g

Carbs mentioned are per meal.

INGREDIENTS

200g raw lean beef

1 tbsp garlic powder
1 tbsp salt
1 tbsp pepper
20g light butter
2 light cheese slices
1 tbsp ketchup

ZACK CHUG
1 tbsp mustard

C o o k b o o k
Chopped gherkins
75g low-fat Greek yogurt
3 low-calorie buns

THE
METHOD
• Mix raw lean beef with garlic powder, salt, and pepper. Roll into balls
and smash into patties.

• On medium heat, add light butter. Cook patties for 3 minutes on each
side. Add 2 light cheese slices and let them melt.

• For the Big Mac sauce: Mix ketchup, mustard, chopped gherkins, and
low-fat Greek yogurt. Assemble the burger with 3 low-calorie buns.

Scan me !!

455
 HIGH PROTEIN MEAL PREP

BREAKFAST MCMUFFINS
Calories 410 Carbs 33g Protein 41g Fat 6g

Carbs mentioned are per meal.

INGREDIENTS

8 eggs
Salt and pepper (to taste)
Parsley
600g Raw lean beef mince
1 tbsp Garlic powder
1 tbsp Paprika
1 tbsp Oregano

ZACK CHUG
Light cheese slices

C o o k b o o k
Toasted muffins

METHOD
THE
• Crack 8 eggs, season with salt and pepper, whisk together, and add to
a greased baking dish with parsley. Oven or air fry for 10 minutes at 220°C.

• Season raw lean beef mince with garlic powder, paprika, and oregano.
Form small balls and smash into patties.

• Cook patties on high heat for 3-4 minutes on each side. Add a light cheese
slice to each patty and leave to melt for 1 minute.

• Add the patty and egg to a toasted muffin.

Scan me !!

456
 HIGH PROTEIN MEAL PREP CREAMY

CHEESY LASAGNE
Calories 470 Carbs 28g Protein 46g Fat 13g

Carbs mentioned are per meal.

INGREDIENTS

Onions
Low-cal oil spray
600g raw lean beef
1 tbsp garlic
1 tbsp paprika
1 tbsp oregano
150g tomato passata sauce

ZACK CHUG
Chopped parsley

C o o k b o o k
15g light butter
1 tbsp flour
100g light low-fat cream

THE
1 tbsp garlic powder
Black pepper (to taste)
30g mozzarella cheese
Lasagne sheets (enough for 3
layers)

Scan me !!

457
 METHOD
• Chop onions and cook on medium heat with low-cal oil spray.

• Add 600g raw lean beef, season with garlic, paprika, oregano, and add
150g tomato passata sauce. Mix and let it simmer for 10 minutes.

• Add chopped parsley.

FOR THE BÉCHAMEL SAUCE

• On medium heat, add light butter, flour, light low-fat cream, garlic powder,
black pepper, and 15g mozzarella cheese.

• Layer the lasagne three times with three sheets per layer and finish with
15g mozzarella cheese.

• Bake in the oven for 15-20 minutes at 220°C.

• Add equal portions to meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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458
 HIGH PROTEIN GRILLED CHICKEN

CHEESE SANDWICH
Calories 480 Carbs 28g Protein 55g Fat 8g

Fats mentioned are per serving.

INGREDIENTS

150g Raw Chicken Breast

1 tsp salt
1 tbsp paprika
1 tbsp Garlic powder
1 tbsp Oregano
1 tbsp olive oil
80g low-fat cottage cheese

ZACK CHUG
60g hot sauce

C o o k b o o k
1 tbsp garlic
1 tsp black pepper
80g ciabatta bread (or any

THE
bread of choice)
Optional: salad

Scan me !!

459
 METHOD
• Season 150g raw chicken breast with salt, paprika, garlic powder, oregano,
and 1 tbsp olive oil.

• Coat the chicken and cook for 10 minutes on medium to high heat, or
oven/air fry for 15 minutes at 220 degrees C.

FOR THE CREAMY CHEESE SAUCE

• Mix 80g low-fat cottage cheese, 60g hot sauce, 1 tbsp garlic, and 1 tsp
black pepper.

• Assemble the sandwich with 80g ciabatta bread (or any bread of choice),
the sauce, optional salad, and the grilled chicken. Top with more sauce.

ZACK CHUG
C o o k b o o k
THE

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460
 HIGH PROTEIN MEAL PREP STICKY

LEMON CHICKEN
Calories 410 Carbs 34g Protein 41g Fat 9g

Carbs mentioned are per meal.

INGREDIENTS

600g Raw diced chicken

1 tablespoon garlic powder
1 tablespoon cumin
1 tablespoon black pepper
1 tablespoon olive oil
1 tbsp Lemon juice
15g light butter

ZACK CHUG
1 tablespoon garlic

C o o k b o o k
1 tablespoon black pepper
50ml soy sauce
15g honey

THE
Coriander
200g uncooked rice

Scan me !!

461
 METHOD
• Mix raw diced chicken with garlic powder, cumin, black pepper, olive oil,
and lemon juice. Cook for 10 minutes on high heat or oven/air fry for 20
minutes at 220 degrees Celsius.

• Set chicken aside. On medium heat, add light butter, garlic, black pepper,
soy sauce, honey, and the cooked chicken.

• Add coriander.

• Meanwhile, boil 200g uncooked rice and add equal portions to meal
prep containers.

ZACK CHUG
C o o k b o o k
THE

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462
 HIGH PROTEIN MEAL PREP HOT HONEY BBQ

CHICKEN MAC N CHEESE

Calories 380 Carbs 35g Protein 36g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

600g raw diced chicken

breast
Black pepper (to taste)
1 tbsp garlic
1 tbsp paprika
1 tbsp olive oil
50g BBQ sauce

ZACK CHUG
15g honey

C o o k b o o k
15g sriracha
Parsley (for garnish)
15g light butter

THE
100ml hot sauce
60g low-fat cream cheese
20g cheddar cheese
500g cooked macaroni

Scan me !!

463
 METHOD
• Season raw diced chicken breast with black pepper, garlic, paprika, and
olive oil. Mix together and cook for 10 minutes on high heat.

• Add BBQ sauce, honey, sriracha, and stir. Add parsley for more flavor.

FOR THE MAC N CHEESE

• On medium heat, add light butter, hot sauce, low-fat cream cheese,
cheddar cheese, and cooked macaroni. Stir together until nice and
creamy.

• Add equal portions of the chicken and mac n cheese to meal prep
containers.

ZACK CHUG
C o o k b o o k
THE

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464
 HIGH PROTEIN MEAL PREP

PHILLY CHEESESTEAK
Calories 390 Carbs 35g Protein 35g Fat 5g

Carbs mentioned are per meal.

INGREDIENTS

600g raw lean beef

1 tbsp garlic
1 tbsp paprika
Black pepper (to taste)
Worcestershire sauce
1 tbsp olive oil
20g light butter

ZACK CHUG
1 tbsp garlic

C o o k b o o k
Chopped onion
Bell pepper
70ml Worcestershire sauce

THE
60g low-fat cream cheese
30g mozzarella cheese
200g uncooked rice

Scan me !!

465
 METHOD
• Season raw lean beef with garlic, paprika, black pepper, Worcestershire
sauce, and olive oil. Mix together.

• Cook on a pan on high heat for 10-15 minutes until sizzling brown.

• On medium heat, add light butter, garlic, chopped onion, bell pepper,
70ml Worcestershire sauce, and the cooked beef.

• Add low-fat cream cheese, stir, let it simmer, and add mozzarella cheese.

• Meanwhile, boil 200g uncooked rice and add 125g of cooked rice to each
of your prep containers.

ZACK CHUG
C o o k b o o k
THE

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466
 HIGH PROTEIN MEAL PREP

KOREAN LOADED FRIES

Calories 350 Carbs 35g Protein 35g Fat 5g

Carbs mentioned are per meal.

INGREDIENTS

600g raw chicken breast

50ml soy sauce
1 tbsp garlic
1 tbsp sesame oil
30g cornflour
Tbsp tomato paste
100ml light soy sauce

ZACK CHUG
20g sriracha

C o o k b o o k
20g honey
10g sesame seeds
700g raw potato, sliced into

THE
fries
Salt and pepper (to taste)
1 tbsp olive oil
Korean coleslaw
Optional: sriracha for extra
spice

Scan me !!

467
 METHOD
• Dice 600g raw chicken breast and season with soy sauce, garlic, sesame
oil, ad cornflour for crispiness. Mix together.

• Cook on a pan on high heat for 10-15 minutes until sizzling brown.

• On medium heat, add tomato paste, light soy sauce, sriracha, honey,
and sesame seeds.

• Slice 700g raw potato into fries. Season with salt, pepper, and olive oil.
Oven or air fry for 15-20 minutes at 220 degrees.

• Add Korean coleslaw. (I used cabbage & low-fat Greek yogurt seasoned
with black pepper, salt, and garlic powder)

• Drizzle with sriracha for extra spice.

ZACK CHUG
C o o k b o o k
THE

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468
HIGH PROTEIN MEAL PREP GARLIC BUTTER STEAK &

CREAMY MASH POTATOES

Calories 440 Carbs 37g Protein 45g Fat 9g

Fats mentioned are per serving.

INGREDIENTS

700g Raw lean beef steak

1 tsp salt
1 tbsp black pepper
1 tbsp garlic powder
1 tbsp parsley
1 tbsp olive oil
15g light butter

ZACK CHUG
1 tbsp garlic

C o o k b o o k
800g raw potato
1 tsp garlic powder
1 tbsp black pepper

THE
1 tbsp parsley
50g light cream

Scan me !!

469
 METHOD
• Dice 700g Raw lean beef steak and season with salt, black pepper, garlic
powder, parsley, and olive oil. Mix together.

• Cook for 5 minutes on high heat with 15g light butter, garlic, and parsley.

• Cook until juicy and golden.

FOR THE CREAMY MASH POTATO

• Boil 800g raw potato and mash. Add garlic powder, black pepper, parsley,
and 50g light cream. Stir together until smooth and fluffy.

• Add equal portions of the steak and creamy mashed potatoes to meal
prep containers

ZACK CHUG
C o o k b o o k
THE

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470
 HIGH PROTEIN MEAL PREP SPICY

SHAWARMA BOWLS
Calories 390 Carbs 34g Protein 42g Fat 9g

Fats mentioned are per serving.

INGREDIENTS

700g Raw Chicken Breast

1 tbsp garlic
1 tbsp paprika
1 tbsp cumin
1 tsp cinnamon
2 tbsp Lemon juice
1 tbsp olive oil

ZACK CHUG
20g sriracha

C o o k b o o k
30g light mayonnaise
1 tbsp garlic powder
200g uncooked white rice

THE
METHOD
• Dice 700g Raw Chicken Breast. Add garlic, paprika, cumin, cinnamon,
lemon juice, and olive oil. Mix together and cook for 10 minutes on high
heat until golden and charred.

• For the spicy mayo mix sriracha, light mayonnaise, garlic powder, and
lemon juice.

Scan me !!

471
• Boil 200g uncooked white rice and then add 125g white rice to each
meal prep container.

• Add equal portions of the cooked chicken and top with the spicy mayo
to meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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472
 HIGH PROTEIN MEAL PREP CREAMY

SPICY FAJITA CHICKEN

Calories 380 Carbs 35g Protein 37g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

600g raw diced chicken

breast
1 tbsp garlic
1 tbsp paprika
1 tbsp cumin
Chilli flakes (to taste)
1 tbsp olive oil

ZACK CHUG
15g light butter

C o o k b o o k
1 tbsp garlic
Chopped red onions
80g chopped bell pepper

THE
1 tsp cumin
150ml skimmed milk
90g low-fat cream cheese
Coriander
200g uncooked rice

Scan me !!

473
 METHOD
• Season 600g raw diced chicken breast with garlic, paprika, cumin, chilli
flakes, and olive oil.

• Mix together and cook for 10 minutes on high heat until golden.

• On low heat, add light butter, garlic, chopped red onions, chopped bell
pepper, cumin, skimmed milk, low-fat cream cheese, and the cooked
chicken.

• Stir together, let it simmer, and add coriander for more flavor.

• Meanwhile, boil 200g uncooked rice (should roughly make 630g cooked
rice). Add 125g cooked rice per container.

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C o o k b o o k
THE

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474
 HIGH PROTEIN MEAL PREP STICKY HONEY

GARLIC CHICKEN NOODLES

Calories 360 Carbs 33g Protein 35g Fat 10g

Carbs mentioned are per meal.

INGREDIENTS

600g raw diced chicken

breast
1 tbsp (15g) light soy sauce
1 tbsp honey
1 tbsp sriracha
1 tbsp hoisin sauce
1 tsp sesame oil

ZACK CHUG
1 tsp garlic

C o o k b o o k
1 tsp ginger
100ml light soy sauce
15g honey

THE
30g hoisin sauce
600g cooked noodles
Spring onion

Scan me !!

475
 METHOD
• Season 600g raw diced chicken breast with 1 tbsp light soy sauce, honey,
sriracha, hoisin sauce, and sesame oil.

• Mix together and cook for 10 minutes on high heat until sticky.

• Set your chicken aside and add 1 tsp garlic, 1 tsp ginger, 100ml light soy
sauce, 15g honey, 30g hoisin sauce, and 600g cooked noodles.

• Stir together and let it simmer on medium heat.

• Add spring onion for that extra crunch.

• Add equal portions to meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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476
 HIGH PROTEIN MEAL PREP GARLIC PARMESAN

CHICKEN & CRISPY POTATOES

Calories 390 Carbs 33g Protein 38g Fat 12g

Carbs mentioned are per meal.

INGREDIENTS

700g raw potato

1 tbsp garlic powder
1 tbsp paprika
1 tbsp oregano
1 tsp salt
1 tbsp olive oil
15g light butter

ZACK CHUG
1 tbsp garlic

C o o k b o o k
90g low-fat cream cheese
Chicken Breast
20g Parmesan

THE
Parsley

Scan me !!

477
 METHOD
• Dice 700g raw potato and season with garlic powder, paprika, oregano,
salt, and olive oil. Mix together and oven or air fry for 15-20 minutes at
220°C until golden and crispy.

• On medium heat, add light butter, garlic, and seasoned raw chicken
breast.

• Cook for 10 minutes and then add low-fat cream cheese, parmesan, let
it simmer, and add parsley to finish it off.

• Add equal portions to meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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478
 HIGH PROTEIN MCDONALDS

McCHICKEN SANDWICH
Calories 450 Carbs 44g Protein 49g Fat 9g

INGREDIENTS

150g raw chicken breast

2 rice cakes
Paprika & garlic granule sea-
soning for the raw chicken
breast
1 whole egg
Lettuce
Light brioche bun

ZACK CHUG
Light Mayo

C o o k b o o k
Mustard

METHOD

THE
• Blend your rice cakes with paprika and garlic seasoning.

• Whisk one whole egg. Coat your chicken breast in the egg mix and then
the rice cake flour.

• Air fry or oven @220°C for 15 mins. Cut your lettuce and toast your buns.

• Mix 10g of light Mayo and 5g of mustard to form your special Mcfillet
McDonald’s sauce. Add everything to your bun

Scan me !!

479
 HIGH PROTEIN MEAL PREP HONEY BBQ

CHICKEN & POTATOES

Calories 390 Carbs 34g Protein 39g Fat 12g

Carbs mentioned are per meal.

INGREDIENTS

700g raw potato

1 tbsp garlic powder
1 tbsp oregano
Black pepper (to taste)
1 tbsp olive oil
1 tsp salt
15g light butter

ZACK CHUG
1 tbsp garlic

C o o k b o o k
raw chicken breast
75g bbq sauce
75ml water

THE
15g honey
20g mozzarella cheese
Parsley (for garnish)

Scan me !!

480
 METHOD
• Dice 700g raw potato and season with garlic powder, oregano, black
pepper, olive oil, and salt. Mix together and oven or air fry for 15-20 mins
at 220°C until golden and crispy.

• On medium heat, add light butter, garlic, and seasoned raw chicken
breast.

• Cook for 10 mins and then add bbq sauce, water, honey. Stir together
and add mozzarella cheese, let it simmer, and add parsley to finish it off.

• Add equal portions to meal prep containers

ZACK CHUG
C o o k b o o k
THE

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481
 HIGH PROTEIN MEAL PREP STICKY

TERIYAKI CHICKEN
Calories 380 Carbs 34g Protein 39g Fat 8g

Carbs mentioned are per meal.

INGREDIENTS

700g raw chicken breast

1 tbsp garlic powder
1 tbsp black pepper
50ml light soy sauce
1 tbsp sesame oil
15g light butter
1 tbsp garlic

ZACK CHUG
1 tbsp ginger

C o o k b o o k
80ml light soy sauce
1 tbsp honey
5g flour

THE
80g broccoli
10g sesame seeds
200g uncooked rice

Scan me !!

482
 METHOD
• Slice 700g raw chicken breast and season with garlic powder, black
pepper, 50ml light soy sauce, and sesame oil. Mix together and cook for
10 mins on high heat until golden.

• On medium heat, add light butter, garlic, ginger, 80ml light soy sauce,
honey, flour, and cooked chicken. Stir together and add broccoli, let it
simmer.

• Finish with sesame seeds.

• Meanwhile, boil 200g uncooked rice (makes roughly 630g cooked rice).
Add equal portions to your meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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483
 SLOW COOKER MEAL PREP CREAMY

MARRY ME BUTTER CHICKEN

Calories 370 Carbs 34g Protein 38g Fat 8g

Carbs mentioned are per meal.

INGREDIENTS

700g raw chicken breast

Chopped onion
1 tbsp oregano
1 tbsp garlic paste
1 tbsp tomato paste
50g sun-dried tomatoes
200ml chicken stock

ZACK CHUG
80g light cream

C o o k b o o k
50g spinach
200g uncooked rice

THE

Scan me !!

484
 METHOD
• Add 700g raw chicken breast to your slow cooker.

• Add chopped onion, oregano, garlic paste, tomato paste, sun-dried

tomatoes, and chicken stock. Mix together.

• Slow cook on High heat for 3-4 hours or low heat for 8 hours.

• Then add in 80g light cream and 50g spinach. Cook on high heat for 10
mins until super rich and creamy.

• Meanwhile, boil 200g uncooked rice (makes roughly 630g cooked rice).

• Add equal portions of 125g cooked rice to each meal prep container.

ZACK CHUG
C o o k b o o k
THE

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485
 SLOW COOKER MEAL PREP CREAMY

ALFREDO CHICKEN PASTA

Calories 390 Carbs 34g Protein 39g Fat 10g

Carbs mentioned are per meal.

INGREDIENTS

700g raw chicken breast

Chopped onion
1 tbsp garlic paste
Black pepper
1 tbsp oregano
1 tbsp paprika
150ml chicken stock

ZACK CHUG
70g light cream

C o o k b o o k
90g low-fat cream cheese
600g boiled cooked pasta
Parsley (for garnish)

THE

Scan me !!

486
 METHOD
• Add 700g raw chicken breast to your slow cooker.

• Add chopped onion, garlic paste, black pepper, oregano, paprika, and
chicken stock. Mix together.

• Slow cook on High heat for 3-4 hours or low heat for 8 hours.

• Then add in 70g light cream, 90g low-fat cream cheese, and 600g boiled
cooked pasta .

• Cook on high heat for 10 mins, add parsley, stir, and simmer until thick
and rich.

• Equal portions to each meal prep container.

ZACK CHUG
C o o k b o o k
THE

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487
 HIGH PROTEIN MEAL PREP GARLIC MUSHROOM

CHICKEN & CREAMY MASH POTATO

Calories 400 Carbs 34g Protein 38g Fat 11g

Carbs mentioned are per meal.

INGREDIENTS

50g onion
Mushroom
Parsley
Garlic
600g raw chicken
1 tablespoon garlic powder
Black pepper

ZACK CHUG
Salt

C o o k b o o k
15g flour
1 tablespoon olive oil
70ml Worcestershire sauce

THE
100g light cream
800g raw potato
30g light cream

Scan me !!

488
 METHOD
• Firstly, chop 50g onion, mushroom, parsley, and garlic to use for this recipe.

• To 600g raw chicken, add garlic powder, black pepper, salt, and 15g flour.
Mix together and cook for 10 mins on high heat with a tbsp of olive oil.

• Set chicken aside and add chopped garlic, chopped onion, chopped
mushroom, black pepper, Worcestershire sauce, and light cream. Let it
simmer and finish with parsley.

• For creamy mash potato, boil 800g raw potato and mash. Add garlic,
parsley, and 30g light cream.

• Add equal portions to each container and enjoy!

ZACK CHUG
C o o k b o o k
THE

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489
HIGH PROTEIN MEAL PREP GARLIC SPINACH CHICKEN &

BUTTERY PARMESAN MASH POTATO

Calories 410 Carbs 34g Protein 38g Fat 13g

Carbs mentioned are per meal.

INGREDIENTS

50g onion
Tomato
Spinach
Garlic
600g raw chicken
1 tablespoon paprika
1 tablespoon garlic powder

ZACK CHUG
1 tablespoon oregano

C o o k b o o k
15g flour
1 tablespoon olive oil
100ml chicken stock

THE
100g light cream
800g raw potato
15g light butter
1 tablespoon garlic
15g Parmesan cheese
30g light cream

Scan me !!

490
 METHOD
• Firstly, chop 50g onion, tomato, spinach, and garlic to use for this recipe.

• To 600g raw chicken, add paprika, garlic powder, oregano, and 15g flour.
Mix together and cook for 10 mins on high heat with a tbsp of olive oil.

• Set chicken aside and add chopped garlic, chopped onion, chopped
tomato, chopped spinach, chicken stock, and light cream. Let it simmer
until rich and thick.

• For buttery Parmesan mash potato, boil 800g raw potato and mash.
Add 15g light butter, garlic, 15g Parmesan cheese, and 30g light cream.

• Add equal portions to each container and enjoy!

ZACK CHUG
C o o k b o o k
THE

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491
 HIGH PROTEIN MEAL PREP BBQ

CHICKEN HOT POCKETS

Calories 290 Carbs 36g Protein 23g Fat 12g

Carbs mentioned are per hot pocket.

INGREDIENTS

300g all-purpose flour

300g low-fat yogurt
1 tablespoon garlic powder
1 tablespoon oregano
1 tablespoon baking powder
250g cooked shredded chick-
en

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50g light BBQ sauce

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Parsley

THE

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492
 METHOD
• Add all-purpose flour and low-fat yogurt to a bowl.

• Add garlic powder, oregano, and baking powder. Mix and knead into a
dough ball.

• Divide the dough into equal balls and flatten.

• Mix 250g cooked shredded chicken with 50g light BBQ sauce and parsley
until sticky.

• Add equal servings of the chicken filling to your flattened dough. Pinch
the corners and seal them.

• Cook for 5 mins on each side on medium heat.

• Wrap in foil to store in the fridge or freezer.

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C o o k b o o k
THE

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493
 HIGH PROTEIN MEAL PREP CHIMICHURRI

STEAK & CRISPY POTATOES

Calories 430 Carbs 36g Protein 45g Fat 9g

Fats mentioned are per serving.

INGREDIENTS

800g raw lean beef steak

1 tbsp garlic
1 tbsp parsley
Salt to taste
Black pepper
1 tsp olive oil
15g light butter

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800g raw white potatoes

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1 tbsp garlic powder
1 tbsp oregano
1 tbsp paprika

THE
1 tbsp olive oil
Parsley
Chilli
1 tbsp garlic
1 tbsp oregano
Salt to taste
80ml olive oil

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 METHOD
• Dice 800g raw lean beef steak.

• In a bowl, mix steak with 1 tbsp garlic, 1 tbsp parsley, salt, black pepper,
and 1 tsp olive oil.

• Cook the steak for 5 mins with 15g light butter, 1 tbsp garlic, and parsley.

FOR THE CRISPY POTATOES

• Dice 800g raw white potatoes into cubes.

• Mix potatoes with 1 tbsp garlic powder, 1 tbsp oregano, 1 tbsp paprika,
and 1 tbsp olive oil.

• Oven or air fry at 220°C for 15 mins.

• Prepare the chimichurri sauce by mixing parsley, chilli, 1 tbsp garlic, 1

tbsp oregano, salt, and 80ml olive oil.

• Add equal portions of steak, crispy potatoes, and chimichurri sauce to

ZACK CHUG
meal prep containers.

C o o k b o o k
THE

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495
 H I G H PR OT E I N M E A L PR E P S A LT N PE PPE R

CHICKEN & CHIPS

Calories 390 Carbs 38g Protein 39g Fat 9g

Fats mentioned are per serving.

INGREDIENTS

600g raw chicken

80g bell pepper
50g onion
Spring onion
1 tbsp garlic
30ml light soy sauce
Black pepper to taste

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30g flour

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1 tbsp sesame oil
15g honey
800g raw white potatoes,

THE
diced
1 tbsp garlic powder
1 tbsp paprika
1 tbsp black pepper
1 tbsp olive oil

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 METHOD
• Chop 80g bell pepper, 50g onion, and spring onion.

• To 600g raw chicken, add 1 tbsp garlic, 30ml light soy sauce, black pepper,
and 30g flour. Mix and cook for 10 mins on high heat with 1 tbsp sesame oil.

• Set aside the chicken and add 1 tbsp garlic, chopped bell pepper, chopped
onion, 80ml light soy sauce, and 15g honey. Stir, let it simmer, and finish
with spring onion.

• For the chips, dice 800g raw white potatoes into fries. Add 1 tbsp garlic
powder, 1 tbsp paprika, 1 tbsp black pepper, and 1 tbsp olive oil. Oven or
air fry at 220°C for 15 mins.

• Add equal portions of salt n pepper chicken and chips to meal prep
containers.

ZACK CHUG
C o o k b o o k
THE

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497
 HIGH PROTEIN MEAL PREP STICKY KOREAN FRIED

BEEF & GOLDEN FRIED RICE

Calories 410 Carbs 38g Protein 41g Fat 11g

Fats mentioned are per serving.

INGREDIENTS

600g raw lean beef mince

2 eggs
Spring onion
70g bell pepper
2 tbsp garlic
1 tbsp onion powder
50ml light soy sauce
1 tbsp sesame oil

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1 tbsp gochujang paste (or

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tomato paste)
80ml light soy sauce
20g honey

THE
Sesame seeds for garnish
Golden Fried Rice:
600g cooked white rice
1 tbsp garlic
Bell pepper
Spring onion
2 eggs, whisked
50ml light soy sauce
15g sesame seeds for garnish

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 METHOD
• Crack and whisk 2 eggs. Chop spring onion and 70g bell pepper.

• To 600g raw lean beef mince, add 2 tbsp garlic, 1 tbsp onion powder,
50ml light soy sauce, and 1 tbsp sesame oil. Mix and cook for 10 mins on
high heat until crispy.

• Add 1 tbsp gochujang paste (or tomato paste), 80ml light soy sauce, 20g
honey. Stir, let it simmer, and finish with spring onion.

FOR THE GOLDEN FRIED RICE

• Add 1 tbsp garlic, chopped bell pepper, and spring onion. Add whisked
2 eggs, scramble, and then add in 600g cooked white rice. Follow with
50ml light soy sauce, stir, and finish with 15g sesame seeds.

• Add equal portions of sticky Korean fried beef and golden fried rice to
meal prep containers.

ZACK CHUG
C o o k b o o k
THE

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499
 HIGH PROTEIN MEAL PREP GREEK LEMON

CHICKEN & CRISPY POTATOES

Calories 390 Carbs 38g Protein 40g Fat 12g

Fats mentioned are per serving.

INGREDIENTS

600g raw chicken breast,

sliced and diced
Lemon juice
Parsley
2 tbsp garlic
1 tbsp oregano
1 tbsp olive oil
100ml chicken stock

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90g low-fat cream cheese

C o o k b o o k
800g raw potatoes, diced
1 tbsp garlic
1 tbsp oregano

THE
1 tbsp black pepper
Salt to taste
1 tbsp olive oil

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 METHOD
• Slice and dice 600g raw chicken breast. Add lemon juice, parsley, 2 tbsp
garlic, 1 tbsp oregano, and 1 tbsp olive oil. Mix and cook for 10 mins on
high heat.

• Add 100ml chicken stock, more lemon juice, 1 tbsp oregano, and 90g
low-fat cream cheese. Stir, let it simmer, and finish with parsley.

• Dice 800g raw potatoes. Add 1 tbsp garlic, 1 tbsp oregano, 1 tbsp black
pepper, salt, and 1 tbsp olive oil. Mix and oven or air fry for 15 mins at
220°C until crispy.

• Add equal portions of Greek lemon chicken and crispy potatoes to meal
prep containers.

ZACK CHUG
C o o k b o o k
THE

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501
 HIGH PROTEIN MEAL PREP GARLIC

BUTTER STEAK & CAJUN PASTA

Calories 410 Carbs 38g Protein 45g Fat 12g

Fats mentioned are per serving.

INGREDIENTS

800g raw lean beef steak,

sliced and diced
1 tbsp cayenne pepper
1 tbsp oregano
1 tbsp garlic powder
Salt to taste
Black pepper to taste

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1 tbsp olive oil

C o o k b o o k
15g light butter
1 tbsp garlic
Parsley for garnish

THE
1 tbsp garlic
1 chopped onion
1 tsp cayenne pepper
1 tsp oregano
100ml tomato Passata sauce
100g light cream
600g cooked pasta
Parsley for garnish

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 METHOD
• Slice and dice 800g raw lean beef steak. Add cayenne pepper, oregano,
garlic powder, salt, black pepper, and 1 tbsp olive oil. Mix and cook for 5
mins on each side on high heat with 15g light butter, 1 tbsp garlic, and
parsley until golden brown.

• Set aside the steak and add 1 tbsp garlic, chopped onion, 1 tsp cayenne
pepper, and 1 tsp oregano. Pour in 100ml tomato Passata sauce and
100g light cream. Add 600g cooked pasta and parsley.

• Stir and let it simmer until rich and creamy.

• Add equal portions of garlic butter steak and Cajun pasta to meal prep
containers.

ZACK CHUG
C o o k b o o k
THE

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503
 HIGH PROTEIN MEAL PREP BUTTER GARLIC

PARMESAN CHICKEN & FRIES

Calories 410 Carbs 39g Protein 42g Fat 13g

Fats mentioned are per serving.

INGREDIENTS

700g raw chicken breast,

diced
1 tbsp garlic
Parsley to taste
1 tsp cumin
Dash of salt
Black pepper to taste
1 tbsp olive oil

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Skewers

C o o k b o o k
Butter Garlic Parmesan
Sauce:
20g melted light butter

THE
1 tbsp garlic
Parsley to taste
20g Parmesan cheese
800g raw potato, sliced into
fries
1 tbsp garlic
1 tbsp paprika
Salt to taste
Olive oil

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504
 METHOD
• Dice 700g raw chicken breast. Add garlic, parsley, cumin, a dash of salt,
black pepper, and 1 tbsp olive oil. Mix and add to skewers. Oven or air fry
at 220°C for 15 mins.

• For the butter garlic Parmesan sauce, mix 20g melted light butter, 1 tbsp
garlic, parsley, and 20g Parmesan cheese. Add it to your cooked skewers.

• Slice 800g raw potato into fries. Season with garlic, paprika, salt, and
olive oil. Oven or air fry at 220°C for 15-20 mins until golden. Add the
remaining butter garlic sauce.

• Add equal portions of chicken skewers and fries to meal prep containers.

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C o o k b o o k
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FAQS

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 FAQS
• WHAT BLENDER DO YOU USE?

For blending into a mixture, I always use a Nutribullet blender

• WHAT IS OAT FLOUR?

Oat flour is normal rolled oats blended up, if I use 30g of oats it’ll form
30g oat flour

• WHAT ARE THE ESSENTIAL ITEMS I SHOULD BUY ON MY GROCERY

LIST FOR YOUR RECIPES?

Low Fat Greek Yoghurt, Paprika, Oregano & Garlic seasoning, Oats
Eggs, Mozzarella cheese, Unsweetened almond milk, Baking powder
Cocoa Powder, Chicken breast, Cocoa powder, Vegetables of choice
Tortilla wraps, Pasta/Rice/Potatoes, Low Cal Oil Spray

ZACK CHUG
C o o k b o o k
• WHAT DO I MEAN BY COOKED CHICKEN BREAST?

This is raw chicken breast marinaded in paprika, pepper, salt, garlic, and
oregano. I cook the chicken on a pan on medium heat for 10 minutes

THE
using low calorie oil spray.

• HOW MANY GRAMS IN ONE SCOOP OF PROTEIN

POWDER?

32g

• WHAT DO I MEAN BY PAN FRY?

Cooking your meat on a pan on medium to high heat, I oil my pan using
low calorie oil spray

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• WHY DO SOME MACROS ON HERE DIFFER TO THE ONES
IN YOUR VIDEOS?

I have updated certain recipes in using different measurements and

quantities in order to improve them ever since filming them

• WHAT IF I DON’T HAVE AN AIR-FRYER?

You can utilise an oven as replacement, the cooking times may differ
depending on how powerful your oven is

• DO I HAVE TO PAY FOR THE NEW RECIPES?

NO, this purchase is a 1-time payment

• HOW DO I ACQUIRE THE NEW RECIPES?

An updated file will be emailed to everyone who has purchased the

cookbook

ZACK CHUG
C o o k b o o k
• HOW CAN I USE THESE RECIPES TO BULK?

The best way to use this recipe to bulk is by replacing the ingredient.

THE
For example, unsweetened almond milk (30 calories per cup) can be
replaced with whole milk(s) (150+ calories per cup.

olive oil instead of 0 calorie oil spray, whole eggs instead of egg whites,
traditional condiments instead of sugar-free condiments e.t.c.

• WHAT DOES TSP. & TBSP. MEAN?

Teaspoon and tablespoon measurements

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Copyright © 2022 Zack Chug

All rights reserved. This book or any portion thereof may not be reproduced
or used in any manner whatsoever without the express written permission of
the author except for the use of brief quotations in a book review.

Cover illustration by Martha Cruttenden

www.zackchugcookbook.com

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