Food

Food

Recipe: Falafel Meal Prep Pack

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(per serving) 409kcal / 20 P / 46 C / 14 F

Okay, so, these are currently my go-to afternoon meal! The salad preps and stores well, and if you like, you can cook the falafels and pita chips fresh each time because they don’t take long at all! If you’re planning on using this as meal prep store the falafel and chips separately from the salad so that you can reheat them without heating up the salad.


Ingredients

  • 1 (220g) packet of falafel (I used these)

  • 2 tomatoes

  • A large whole meal pita bread (I used this) - one pita can be used for 4 servings

  • 1 cucumber

  • 30g feta cheese

  • 1/4 red onion

  • 3 tbsp hummus (1 per serve)

  • Baby spinach leaves

Method

  1. Preheat oven

  2. Slice large pita bread up into 8 pieces (2 pieces per serving of falafel meal prep)

  3. Place pita in the oven to turn into ‘chips’

  4. Heat up a skillet, spray some cooking spray, and put falafels on to cook

  5. While falafels and pitas are cooking we will create the salad

  6. In a bowl combine red onion, tomato, cucumber and feta, and stir

  7. Serve salad with baby spinach leaves

  8. Remove pita from the oven and falafels from pan

  9. Place with salad and serve with hummus

Food

Recipe: Poached Turkey & Cranberry Wrap

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(per serving) 396 kcal / 42.2 P / 28.5 C / 11.4 F

Turkey and cranberry is a pretty well-known flavour combo! And I wanted to put it together into a wrap for a fast dinner or lunch option. If you can’t find non-processed turkey with a low sodium count, try doing what I do and poaching it!


Ingredients

  • 100g (3.5oz) lean turkey breast

  • 1 tbsp cranberry spread

  • 1 tbsp light cream cheese

  • Baby spinach

  • Whole wheat wrap

  • (optional - not in macros) Avocado

  • (optional - not in macros) Tomato

Method

  1. Bring water to the boil in a saucepan

  2. Cook turkey breast for 5-7 minutes to poach it

  3. Serve with all other ingredients (and optional extras) on a wrap, easy! :D

Food

Recipe: Lamb Chops & Bean Salad

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(per serving) 510kcal / 28.1 P / 19 C / 35.8 F

A delicious dinner that’s easy to prep for multiple people (or to leave some leftover salad for yourself the next day).


Ingredients

  • 200g (half can) four bean mix

  • 4 lamb chops

  • 100g diced pumpkin

  • 4 tbsp balsamic dressing

  • 2 tbsp pumpkin seeds

  • 100g (3.5oz) roast capsicum

  • Baby spinach

  • Rocket

  • (optional) rosemary

Method

  1. Heat up a non-stick pan and place lamb chops in pan, they will cook in their own fat (add some rosemary if you like)

  2. To speed up the cooking process take two microwave safe containers, in 1 place the pumpkin, and in another place the frozen green beans and four bean mix

  3. Separately heat up the beans and pumpkin for a few minutes each

  4. Flip over your lamb chops (these will only take a few minutes each side)

  5. Start constructing your salad with baby spinach, rocket, cooked pumpkin, cooked beans, pumpkin seeds, roast capsicum and balsamic vinegar

  6. When lamb is finished serve with the salad

Food

Recipe: Low Carb Beef Bowl

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(per serving) 502kcal / 52.8 P / 21.4 C / 23.5 F

Dinner doesn’t have to take forever! Whip up this filling low carb beef noodle bowl in under 30 minutes! This dish is a great way to get some extra veg into your day without it being too much fuss.


Ingredients

  • 400g extra lean beef mince

  • 1 tbsp extra virgin olive oil

  • 1 packet Chang’s low cal noodles (or other Konjac/low carb noodle)

  • 4 tbsp Hoisin sauce

  • 1 small packet chopped coleslaw mix (example)

  • 2 whole eggs

  • 3-4 stems of broccolini

  • 1 bunch bok choy

  • 1 tbsp almond flakes

  • Spring onion

Method

  1. Heat large pan and add small amount of oil to the pan

  2. Place beef mince on pan and allow it to start cooking

  3. While mince is cooking chop up broccolini and bok choy, either cook in a steamer, or place them into microwave safe containers with a small amount of water and cook in the microwave to steam them

  4. After mince has been cooking for around 5 mins add hoisin sauce and coleslaw mix

  5. In a small, separate pan cook 2 eggs sunny-side up (no oil needed if you use a non-stick pan)

  6. While eggs are cooking jump back over to the pan with the mince, chop up konjac noodles (which have been rinsed) and add to pan, along with cut spring onion and some almond flakes

  7. Serve the mince with the steamed greens and place the egg on top

Food

Recipe: Almond Milk

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(per 1 cup) approximately 65kcal / 1 P / 4.5 C / 5 F

Every now and again I like to whip up a batch of home made almond milk. I wish I could do this all the time, but alas, I cannot keep up with how much Mitch needs hahah. It’s a great alternative over store bought, where ‘almonds’ themselves are so low in the ingredients list.

If you purchase blanched almonds the process is quite easy! And almond milk is rich in vitamins and minerals, and is particularly known for it’s high levels of vitamin E. Every 1 cup of of almonds will yield 2 cups of almond milk.


Ingredients (to make 4 cups)

  • 2 cups blanched almonds (that’s almonds without the skin)

  • 8 cups water

  • 1 tbsp vanilla bean extract

  • 1.5 tbsp raw honey

Method

  1. Place the blanched almonds in a large bowl with water to soak for 24-48 hours. I find them best after 48. We’re choosing blanched almonds so that you don’t have to stand and peel off the skins. If you make almond milk with the skin it will taste very bitter, and if you choose to peel of the skins the whole process will take a lot longer

  2. Cover the bowl of almonds and water in a linen cloth or tea towel so nothing can get in

  3. After the almonds have soaked, drain the water they’re sitting in and rinse them under cool water

  4. Now we will be making two batches so that we don’t overfill the blender haha. Repeat these next steps twice to create the full yield

  5. Take 1 cup of soft almonds, and place them into a blender with 4 cups of water (use more water if you want it less creamy), 1/2 tbsp vanilla extract, and just under a tablespoon of raw honey

  6. Blend the mixture well

  7. Place a cheesecloth over a glass jug (or some other container to catch the milk)

  8. Pour the contents of the blender through the cheese cloth

  9. Tie up the cheese cloth and begin to squeeze the almond milk through the cloth into your glass jug (the left over almond residue inside can be baked and turned into almond meal)

  10. Repeat this step to create full yield

  11. Pour contents from glass jug into your preferred preserving jar or milk bottle, and refrigerate before serving!

Food

Recipe: Ultra Low Carb Smashed Avo on Toasted Pumpkin

(per slice) 764kcal / 7.5 P / 3 C / 36 F

I created this recipe purely because I got a new Garlic and Rosemary Olive Oil I wanted to try. I wanted to put it with something that wouldn't require me to cook it so I could experience the full flavour. 


Ingredients

  • Two slices of butternut pumpkin

  • 1/2 an avocado

  • Rosemary & Garlic Olive Oil (here) - or normal will work :)

  • 50g feta

  • Handful of walnuts

Method

  1. Preheat grill, or use your oven's grill feature at 215C (420F)

  2. Line a tray with baking paper and place 2 slices of pumpkin on

  3. Do not add anything to the pumpkin, we do not want it to go too soft while cooking! Cook for 15-20 mins, keep an eye on it. The skin should brown.

  4. While the pumpkin is cooking place the avocado and feta in a bowl and mash with a fork.

  5. Separately, chop the walnuts up into small pieces.

  6. Once the pumpkin is finished remove it from the oven and place the pieces on a plate

  7. Add avocado and feta mix on top

  8. Drizzle olive oil over the avocado

  9. Sprinkle walnuts on top to finish!

Food

Recipe: Spiced Apple Quinoa Porridge

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(per serving) 402kcal / 10 P / 58 C / 12 F

So you want a sweet breakfast, but aren’t sure how to get one with a little bit of protein in it? Let’s make some quinoa porridge! Quinoa contains all 9 essential amino acids, which makes it a complete protein - a really beneficial addition for anyone who is on a plant based diet.


Ingredients

  • 150g (5oz) rinsed quinoa

  • 200mL (half can) light coconut milk

  • 1 green apple

  • 1/2 sachet stevia

  • Cinnamon (to taste)

  • Nutmeg (to taste)

  • 1/2 tbsp vanilla extract

  • (optional - not included in macros) Pecans

Method

  1. Cut up green apple

  2. Put saucepan on lowest heat and add coconut milk, quinoa, nutmeg, and vanilla extract

  3. Cook and stir until the quinoa has absorbed the coconut milk (this will take about 15mins)

  4. After the quinoa has been cooking for around 5 mins heat up a non-stick pan and add chopped green apple, 1/2 sachet of stevia and your preferred amount of cinnamon

  5. Stir the apple frequently

  6. Remove quinoa and apple from the stove at the same time (quinoa should’ve cooked for around 15, apple for around 10)

  7. Serve together and optional, serve with honey and pecans

Food

Recipe: 20min Chicken and Mushroom Skillet

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(per serving) 577 kcal / 54.5g P / 57.1g C / 13.9g F

If you’re after a warming chicken dish, this is the one for you. Macro-wise it works so well for after training. Feel free to add in some green veg like broccoli or beans for an extra micronutrient hit, or eat it as is. These are fairly large servings, the recipe could easily suit three.


INGREDIENTS

  • 400g(14oz) chicken

  • mixed herbs

  • salt

  • pepper

  • 400g(2 cups) rice (i used basmati)

  • 500ml (17fl oz) chicken stock (salt reduced)

  • 110g(1.5 cups) chopped mushrooms

  • 100ml (3.3fl oz) fat reduced coconut milk

  • parsley (to taste)

  • 20g(<1oz) shaved parmesan cheese

  • cooking spray

 

METHOD

  1. Add cooking spray and chicken to pan with salt, pepper and mixed herbs

  2. Cook chicken through

  3. Turn down to low heat and add broth, rice, and mushrooms and allow to simmer for 10-15 mins

  4. Add in coconut milk, Parmesan and chopped parsley and cook for a further 10mins, stirring frequently

Food

Meal Prep - 5 Meals in 1 Hour

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Because I so frequently upload meal prep videos I thought it’d be easy if I place all the instructions / macros etc for this latest one in one place! Watch the video here.

It took me 1 hr and 15 mins to do this meal prep, and film it! So if you’re not filming your kitchen escapades it should be even quicker than that.

I don’t eat these meals in a specific order. I save the recipes in Lifesum so I can plan my day and select when I eat them. We picked out of these for 3 days (amongst cooking other things - we eat 5-6 x daily) before we ran out.

Note: Eat the salad the same or next day you make it.


Chicken Tray Bake

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Makes 4 serves

(per serve) 238 kcal / 28 P / 17 C / 2 F

INGREDIENTS

  • 600g (21oz) chicken

  • 1 x sweet potato

  • 1 x parsnip

  • ¼ pumpkin with skin

  • Roast vegetable seasoning

  • Mixed herb seasoning

METHOD

  1. Preheat oven to 180c (350f)

  2. Chop veggies and place on a lined tray in the oven, flip over after 10 mins

  3. After a further 10 mins chop up chicken and add seasoning, place in the oven for around 20 mins

  4. Remove all when veggies are baked to your liking


Breakfast Muffins

Adapted from the blog eatyourselfskinny

Makes 10 muffins
(per 1) 74 kcal / 6.2 P / 1.8 C / 4.4 F

INGREDIENTS

  • 8 x eggs

  • ¼ cup shredded parmesan

  • ½ brown onion

  • 1 x handful rocket (arugula)

  • Salt (to taste)

  • ½ red capsicum

  • ½ zucchini (shredded)

  • Garlic (to taste)

METHOD

  1. Preheat oven to 190c (350f)

  2. Chop onion and garlic and cook in a pan for 2-3 mins

  3. Add chopped capsicum and grated zucchini to pan

  4. Transfer cooked veg to mixing bowl and add chopped rocket, eggs, parmesan, salt and mix

  5. Line muffin tray with coconut oil

  6. Pour mixture into bowl

  7. Bake for 20mins


Turkey Burgers

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Makes 8 patties

(per 1) 133 kcal / 16 P / 4 C / 5 F

INGREDIENTS

  • 1 x 500g lean turkey mince

  • 1 cup bread crumbs

  • 3 x eggs

  • ½ brown onion

METHOD

  1. Combine all ingredients in a bowl

  2. Heat up a pan and roll mixture into 8 patties

  3. Cook for 8-10mins flipping halfway through


Beef Stroganoff (sorta)

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Makes 4 serves

(per serve) 399 kcal / 32 P / 40 C / 13 F

INGREDIENTS

  • 1 x 500g extra lean beef

  • ½ punnet mushrooms

  • frozen green beans

  • frozen broccoli

  • 1 packet brown rice (2 cups)

  • 1 packet beef stroganoff sauce

METHOD

  1. Cook beef for 5 mins in skillet before adding mushrooms

  2. Allow to cook for a further 10 mins and add in stroganoff sauce

  3. Cook rice and add to dish

  4. If eating immediately add green veg to pan, if meal prepping keep veg frozen so they only need to be cooked once


Mango Lime Side Salad

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This is a side salad, serve with a protein source.

Makes 2 serves

(per serve) 90 kcal / 2.3 P / 21 C / 0.5 F

INGREDIENTS

  • 1 x lime

  • 1 x mango

  • spinach

  • coriander

  • 1/3 cup black beans

METHOD

  1. Place spinach and desired amount of coriander into a bowl

  2. Chop mango and add black beans (cook if you like)

  3. Squeeze juice of ½ a lime over the top

  4. Serve with protein of choice


Food

Recipe: Home Made Strawberry Jam (No Refined Sugar, No Pectin)

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(per serving) 10kcal / 0.2 P / 2.4 C / 0.1 F

Although far gone are the pre-school days where I’d have a blackberry jam sandwich for lunch every day, every now and again I do love some strawberry jam, particularly on protein pancakes. The one thing that always bugged me about it was refined sugar being the main ingredient, and it generally only containing 40% strawberries! 1 tbsp usually gives you a whopping 9.9g of mostly processed sugar.

Strawberries are already sweet enough, so I decided to have a few goes at whipping up a batch of jam. This is the recipe I have decided I liked the best so I wanted to share it. The natural sugar provides more than a bunch of sweetness, and only has 1.45g of sugar per table spoon, plus it stores in the fridge just perfectly. Next time I’m making a much larger batch to create 2-3 jars to store in the fridge.

The goal after that is to make them with strawberries I’ve grown myself with the plants I just bought haha.


Ingredients

  • 5 cups roughly chopped fresh strawberries

  • 3 tbsp water

  • 1.5 tbsp freshly squeezed lemon juice

  • 4 tsp finely ground tapioca flour (also called tapioca starch)

 

Method

  • Loosely chop strawberries (removing tops) to accurately measure in a measuring cup

  • Place all ingredients into a saucepan and heat on a very low temperature until the strawberries are soft (this should only take 2-3mins)

  • Place the entire mixture into a blender or food processor and blend (or just pulse). I made mine smooth, but in another attempt I made a ‘thicker’ batch, either works well

  • Pour mixture back into the saucepan on the lowest heat possible

  • Allow the mixture to simmer, and then keep an eye on the stove and stir the mix regularly

  • It will start to thicken, and if you don’t stir it every 5 or so minutes it will stick to the bottom of the saucepan

  • It will need to cook for around an hour on the lowest heat with occasional stirring

  • You’ll know it’s ready when the mixture stays separated for 2 seconds when you run a wooden spoon or a spatula through it

  • Once this happens remove and allow to cool before placing in a jar of choice - the mixture will continue to thicken in the fridge

  • Store in the fridge (serve after it has cooled for approximately 2 hours. I photographed mine before it was fully cooled)

Food

Recipe: Prawn Pesto Pasta

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(per serving) 574kcal / 34 P / 48.7 C / 26.1 F

An easy prawn pasta dish, with a home made pesto for you to try. Give this one a go if you like rich flavours.


Ingredients (Pesto)

  • 1/2 cup pistachios

  • 1/2 to 1 bulb of garlic

  • 1/2 bunch of fresh basil

  • Handful of fresh parsley

  • Handful of fresh mint

  • Pinch of salt

  • Pinch of pepper

  • 3tbsp extra virgin olive oil

  • Juice of 1/2 a lemon

Ingredients (Rest of dish)

 

Method

  1. To create the pesto place all pesto ingredients into a blender or NutriBullet and blend until mixed well, place in the fridge until the rest of the dish is ready

  2. Preheat water and cook pasta for 8-10 minutes

  3. While pasta is cooking heat the prawns on a frying pan

  4. Remove hot prawns from pan and stir pesto through evenly

  5. Serve with pasta and small amount of shaved parmesan on top

Food

Recipe: Strawberry Protein Bars

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(per 1) 90 kcal / 8.2 P / 8.9 C / 2.1 F

I decided to whip up some home made protein bars using what I had in the fridge/pantry. The reason I opted for quinoa as the base as it’s got all 9 essential amino acids, making it a great little additional protein source. Dark choc chips are an optional (but delicious) addition if you have any or want to pick some up to include in the bars!


Ingredients

  • 3/4 cup cooked quinoa 

  • 1 cup oats 

  • 1 cup chopped strawberries

  • 3 scoops whey (I used Cinnamon Bun Flavoured ISO100, you could also use vanilla)

  • 1/4 cup peanut butter (or almond butter)

  • 1/2 tsp baking powder 

  • 1/2 tsp vanilla extract 

  • 1/8 cup honey 

  • (optional) 2 tbsp dark choc chips

  • 1 egg 

  • 2 tbsp almond milk 

 

Method

  1. Preheat oven to 180C (300F)

  2. Place 1 cup of quinoa with 2 cups cold water and bring to the boil, after its boiled allow to simmer for 5 mins before removing from heat and allowing to cool slightly

  3. Melt peanut butter

  4. Combine peanut butter, oats, quinoa, protein powder, and baking powder and mix well

  5. Add egg, vanilla extract, almond milk, chop chips, and honey, mix well

  6. Chop strawberries and add to the mix

  7. Line a baking tray with baking paper and scoop mix into tray (it will not fill the whole tray, I folded up the edge of the baking paper to create a border, if you have a loaf pan use the bottom of this instead!)

  8. Bake for 15 mins

  9. Remove, allow to cool before serving, as it’s cooling it will firm up more

  10. Slice into 12 pieces (once down the middle, and then into roughly 1” wide pieces)

  11. Keep stored in airtight container at room temperature

Food

Recipe: Cinnamon Protein Bites

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(per 1 ball) 84kcal / 4.7 P / 8.4 C / 3.5 F

A simple protein ball recipe that uses cinnamon protein. If you don’t have cinnamon protein simply add some Ceylon cinnamon into your mix. These are a quick, high protein snack.


Ingredients

  • 1 cup rolled oats

  • 2 scoops cinnamon whey (I used this one - you could use a vanilla and add extra 1/2 tsp of ceylon cinnamon)

  • 1/2 cup melted almond butter

  • 1/4 cup natural honey (can be melted too if needed)

  • 1/2 cup light shredded coconut (look for one with reduced fat and lower cals)

  • 1/4 cup sesame seeds

  • 1/2 tsp ginger

  • 1/2 tsp ceylon cinnamon

  • 1-2 tbsp water (if needed)

 

Method

  1. Place almond butter and honey into a mixing bowl, microwave for approx 30-60 secs until they are a thinner consistency

  2. Add all other ingredients into bowl and mix together well

  3. If the mixture is still slightly dry either add some extra honey (will change macros) or 1-2 tbsp of water

  4. Place the bowl with the mixture in the fridge for 10-15 mins to cool down

  5. Remove bowl from the fridge, line a baking tray with baking paper

  6. Roll mixture into small balls (should make 20)

  7. Place tray in the fridge for 20 mins until they’re ready to serve

  8. Store in the fridge or freezer!

Food

Recipe: Turkey & Sweet Potato Hash

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(per serving) 435kcal / 47 P / 33 C / 11 F

A super easy one pan bake for your breakfast! Just grab a pan and bake away, no other baking/cooking equipment necessary.


Ingredients

  • 200g (7oz) lean turkey mince (+ cooking spray)

  • 2 small sweet potatoes

  • Roast vegetable seasoning or a combo of salt, pepper, and rosemary (example)

  • 2 tbsp salt and sugar reduced BBQ sauce (example) - included in macros

  • 4 whole eggs

 

Method

  1. Preheat oven to 180C (350F)

  2. Line a baking tray with baking paper

  3. Wash and chop sweet potatoes (leaving skin on)

  4. Place sweet potatoes on baking tray with roast vegetable seasoning

  5. Cook sweet potatoes in the oven for 15 mins, remove and flip potatoes over

  6. Clear room on the tray between the potatoes for 4 eggs

  7. Crack and pour eggs into gaps between potatoes

  8. Put the tray back into the oven for a further 10 minutes

  9. Heat up a pan, add a small amount of cooking spray and cook turkey mince for 10 mins (breaking into small pieces)

  10. Add turkey mince to plate and serve with potato hash, eggs and BBQ sauce on top