Food

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

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

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Yield: 1 cup (330g)
Serving size 15g (approx 1tbsp)
(per serving) 10cal / 0.2P / 2.4C / 0.1F


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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Makes 4
(per serving) 574 cal / 34P / 48.7 C / 26.1 F


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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Makes 12 bars
(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 

  • 2 tbsp dark choc chips (optional)

  • 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. Like 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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Makes 20
(per 1) 84 cal / 4.7 P / 8.4 C / 3.5 F


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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Makes 2 servings
(per serve) 435 cal / 47 P / 33 C / 11 F


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.

Food

Recipe: Roasted Potato Bowl

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Makes 2 servings

(per serving) 565 cal / 46 P / 60 C / 17 F


Ingredients:

  • 1 hot BBQ chicken from supermarket (I used 150g or 5oz per serving)

  • 4 red potatoes

  • Kale (roughly 2 cups - 1 per serve)

  • 5g unsalted butter (for cooking kale)

  • Roasted vegetable seasoning mix (could also use a combination of salt, pepper and rosemary - I used this one)

  • 1 shallot

  • 1/4 cup spring onion

  • 1.5 tsp honey

  • 2 tbsp white vinegar

  • 1 tsp sesame oil

  • 1/2 handful sesame seeds

  • Chopped parsley (to taste)

  • Salt (for boiling water and for massaging kale)


Method

  1. Wash potatoes but leave skin on, chop into small pieces

  2. Preheat oven to 200C (390F)

  3. Bring a saucepan to the boil with salt in the water

  4. Place potatoes in salted water and allow to cook for approx 10-15 mins (check to see when fork easily goes through, do not over cook or they will fall apart!)

  5. While potatoes are cooking slice up 1/4 cup of spring onion and 1 scallion

  6. When potatoes are finished drain them and place them on a baking tray

  7. Put spice mix on potatoes, then put sliced spring onion and scallion on the baking tray with the potatoes

  8. In a separate bowl mix vinegar, sesame oil, and honey, stir well before pouring over potatoes

  9. Sprinkle with sesame seeds and parsley and place in the oven for approx 15 mins (until skins of potatoes are crispy)

  10. While potato is in the oven prepare your kale. You will want to massage the kale to make sure it isn’t chewy. To do this, rip of pieces of kale, place in a bowl or on a cutting board with salt on top (Himalayan salt works well for this) and massage salt into kale until it becomes a darker colour and feels wilted.

  11. Put kale in a microwave safe bowl with 5g (1 tsp) butter and microwave for approx 60sec until cooked.

  12. Chop up BBQ chicken and weigh out desired portions.

  13. Remove potatoes from the oven when done and serve with kale and chicken!

Food

Recipe: Chicken Burrito Bowl + Pico De Gallo

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Makes: 1 serving (bowl) / 4 servings (pico de gallo)
(Per 1 serve) 456 cal / 69P / 33C / 4F


Ingredients (Pico de Gallo)

  • 1 small red onion

  • 4 tomatoes

  • 1/2 cup coriander

  • 2 jalapenos (or cayenne peppers)

  • Juice of 2 limes

Ingredients (Burrito Bowl)

  • 1 BBQ chicken

  • 1/2 cup brown rice (per serve)

  • 1/4 cup black beans (per serve)

  • 10g shredded cheese (per serve)

  • 1 tbsp greek yoghurt (per serve)

  • (optional) Taco sauce

  • (optiona) 1/4 avocado

  • (optional) Shredded lettuce


Method (Pico de Gallo)

  1. Finely chop 1 small onion and 4 tomatoes and place in a bowl

  2. Pick or chop 1/2 cup coriander and add to the mix

  3. Chop 2 jalapenos to add in, if you cannot find any sub for 2 cayenne peppers (slice in half, remove the seeds, chop)

  4. Squeeze juice of 2 limes over the top

  5. Keep mixture in the fridge for up to 3 days

Method (Bowl)

  1. Either cook rice from scratch or use microwave rice packet

  2. Heat up 1/4 cup of black beans and rice

  3. Place rice and beans in a bowl with 200g of chicken

  4. Spoon pico de gallo on top

  5. Serve with toppings of your choice. Included in the macros: shredded cheese and greek yoghurt (instead of sour cream), you could also add avocado, taco sauce and shredded lettuce.

Food

Recipe: Hot Chicken Stir Fry

Makes: 3 servings
(per serve) 370 cal / 47P / 37C / 3F


Ingredients

  • Chicken (150g per serve)

  • Green beans, capsicum, broccoli, snow peas (any mix of stir fry veg)

  • ¼ cabbage

  • ¼ cup mushrooms

  • Liquid aminos

  • Cooking spray

  • Hot sauce (I used sriracha)

  • (optional) ½ cup rice per serve (included in macros)


Method

  1. Either cook brown rice from scratch or use microwave rice packet

  2. Finely slice 1/4 a capsicum

  3. Chop up chicken

  4. Heat up a skillet and spray with cooking spray

  5. Cook chicken for 5 minutes before adding in frozen stir fry veg mix and coconut aminos

  6. Cook for another 2-3 minutes before adding in cabbage and mushrooms

  7. Stir frequently and cook for a further 5 minutes

  8. Serve with siracha or hot sauce of your choice

Food

Recipe: Tuna Pasta

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Makes: 1 serving
423 cal / 33P / 52C / 9F


Ingredients

  • Tuna (2 small tins per serve)

  • 1 handful Spinach

  • ½ punnet Cherry tomato

  • ½ tbsp Olive oil

  • Himalayan salt

  • 60g Pasta (per serve)


Method

  1. Bring water to boil in saucepan, add pasta

  2. In a separate skillet place tins of tuna, cherry tomatoes, and spinach

  3. Allow tuna to cook lightly until pasta is ready

  4. Drain pasta, serve tuna on top

  5. Add olive oil and Himalayan salt

  6. (optional) Serve with some parmesan

Food

Recipe: Salmon Piccata

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Makes: 2 serves
593 cal / 35 P / 53 C / 26 F


Ingredients

  • 2 salmon fillets (1 per serve)

  • Himalayan salt

  • Lemon pepper

  • Coconut flour

  • 2 tbsp butter

  • 4-5 cloves garlic

  • 1.5 cups chicken broth

  • Juice from 1 lemon

  • 2 tbsp capers

  • Parsley

  • (optional) Cornstarch

  • Brown rice (1/2 cup per serve)

  • Broccoli


Method

  1. Take 2 fresh salmon fillets and lightly season with salt and lemon pepper

  2. Take a plate and place roughly 1/4 cup of coconut flour to it, place salmon pieces in coconut flour and coat sides evenly

  3. Place 1 tsp of butter in a pan on low heat

  4. Cook the salmon for 2-3 mins on each side, remove, place on a plate and cover in aluminium foil or other covering to trap heat.

  5. Return back to the pan, add remaining butter and chopped garlic, allow the garlic to cook before adding in chicken broth, lemon juice and 2 tsp of coconut flour (or optional cornstarch), stir occasionally for 2-5 mins (allow to simmer on low heat).

  6. Add in capers

  7. Add salmon back in and spoon mixture over the top

  8. Add in thawed broccoli

  9. Serve with brown rice

Food

Recipe: Poached Pear Quinoa Porridge

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Makes 4 serves
(per 1 serving) APPROX 380 cals / 5 protein / 64 carbs / 14 fat

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Ingredients (poached pear)

  • 2 bosc pears

  • 4 cups cool water

  • 1/4 tsp nutmeg

  • 1/2 tsp cinnamon

  • 1 tsp vanilla extract

  • 2g (2 sachets) stevia

Ingredients (quinoa porridge)

  • 1 cup quinoa

  • 4 cups light coconut milk

  • 2 tbsp maple syrup

  • 1 tsp vanilla extract

  • 1/4 cup raisins

  • 1 tsp cinnamon

Method

  1. You will need 2 saucepans, saucepan 1 = pear saucepan, saucepan 2 = quinoa saucepan.

  2. Place 4 cups of cool water, vanilla, nutmeg, and cinnamon into pear saucepan and bring to the boil

  3. Peel 2 bosc pears, place into the pear saucepan and turn the water down, allow these to simmer for approximately 30 mins (check on them regularly to make sure they are cooking evenly).

  4. Rinse and drain your quinoa

  5. In saucepan 2 place all quinoa porridge ingredients, bring to the boil, and then turn down the temperature to let quinoa mixture simmer (with lid off) for 25-30 mins, stirring every 3-5 mins.

  6. The quinoa mixture will thicken

  7. Check pears are soft and remove from the liquid, slice in half

  8. Remove quinoa from the heat and serve

Food

Recipe: Strawberry Protein Muffins

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Makes 8
(per 1) 157cal / 20g protein / 7g carbs / 5g fat

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Ingredients

  • 3/4 cup quinoa flour

  • 1/2 cup protein powder (2.5 scoop Atkins Vanilla Protein Powder – best texture for baking but tastes disgusting as a protein haha)

  • 1 tbsp lemon juice

  • 1g (1 sachet) stevia

  • ½ tsp baking powder

  • ½ tsp cinnamon

  • pinch salt (optional)

  • 1 tbsp coconut oil

  • ¾ cup egg whites

  • ½ cup almond milk

  • ½ cup plain greek yoghurt

  • 1 tsp vanilla extract

  • approx. 1 cup strawberries

  • 1.5 tsp chia seeds

  • (optional) ½ banana (included in macros)


Method

  1. Preheat oven to 180C (350F)

  2. Mix all dry ingredients in a bowl (except strawberries/banana)

  3. Add all wet ingredients and stir through (except strawberries/banana)

  4. Chop up strawberries and mix through batter.

  5. Pour into 8 muffin papers

  6. Chop up half a banana and place a slice on the top of each muffin.

  7. Bake for 15-20 minutes (skewer test and make sure it comes out clean before removing from the oven)