Food

Food

Recipe: Roasted Potato Bowl

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

Easy roast potato bowl that you can fix up in under 30 mins.


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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(per serving) 456kcal / 69 P / 33 C / 4 F

An easy chicken burrito bowl made with BBQ chicken and fresh, home made pico de gallo.


Ingredients (Pico de Gallo) - makes 4 serves

  • 1 small red onion

  • 4 tomatoes

  • 1/2 cup coriander

  • 2 jalapeños (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 jalapeños 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 mixture 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

(per serving) 370kcal / 47 P / 37 C / 3 F

A quick and easy spicy chicken stir fry. Feel free to use sriracha or another type of hot sauce to season.


Ingredients

  • Chicken (150g per serve)

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

  • ¼ cabbage

  • ¼ cup mushrooms

  • Coconut 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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(per serving) 423kcal / 33 P / 52 C / 9 F

I cannot stress how easy this pasta dish is to make! If you’re looking for a fast, high protein meal for after training, this is a great one to try out!


Ingredients

  • Tuna (2 small tins)

  • 1 handful Spinach

  • ½ punnet Cherry tomato

  • ½ tbsp Olive oil

  • Himalayan salt

  • 60g Pasta

 

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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(per serving) 593kcal / 35 P / 53 C / 26 F

Here is a very simple salmon piccata recipe, that’s been made healthier for you! Try this out if you want to add some extra zing to your typical salmon.


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 broccoli (thawed if from frozen)

  9. Serve with brown rice

Food

Recipe: Passionfruit Yoghurt & Granola

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(per serving) 293kcal / 29 P / 18 C / 11 F

A quick, high protein snack.


Ingredients

  • 100g Greek yoghurt

  • 1 passionfruit

  • 3 strawberries

  • 2 tbsp paleo protein mix (I used this one but you could take a combination of flaxseed, sunflower seeds, almonds, and chia seeds)

 

Method

  1. Combine all ingredients for an easy snack or breakfast option!

Food

Recipe: Poached Pear Quinoa Porridge

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(per serving) 380kcal / 5 P / 64 C / 14 F

A low fat take on porridge without the using oats. Great textures and flavours of pear, nutmeg and cinnamon.

Ingredients (poached pear)

  • 2 Bosc/Kaiser 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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(per serving) 157kcal / 20 P / 7 C / 5 F

These muffins are such a simple way to get some extra protein into your day, in a sweet way!

Ingredients

  • 3/4 cup quinoa flour

  • 1/2 cup protein powder (2.5 scoop Atkins Vanilla Protein Powder – best texture for baking)

  • 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)

Food

Recipe: Turkey Meatballs

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(per serving) 428kcal / 45.7 P / 10.8 C / 21.4 F

Pasta is not included in the macros - this is so you can choose different pasta depending on your macro needs! Tasty turkey meatballs - the best way to include a protein that soaks up all of the flavours.

Ingredients

  • 500g lean turkey mince

  • 25g grass fed butter (roughly 1 tbsp)

  • 1/2 cup breadcrumbs

  • 1/2 brown onion

  • 1.5 tbsp grated parmesan cheese

  • 60g baby spinach

  • 1 cup chopped mushrooms

  • 2 tomatoes

  • 2 eggs

  • 1 bulb of garlic

 

Method

  1. Preheat oven to 180C (350F)

  2. In a glass bowl combine chopped brown onion, turkey mince, bread crumbs and eggs

  3. Roll turkey into balls approx 1” in diameter (should make 16), and then roll into grated parmesan

  4. Bake for approximately 20 mins

  5. While turkey meatballs are cooking (approx 10mins before they finish) heat up a frying pan, place butter and garlic into frying pan, allow them to become fragrant

  6. Add tomatoes and mushrooms to pan and cook for a further 5 mins before adding spinach leaves

  7. When turkey meatballs are finished in the oven place them into the frying pan with other ingredients and mix around

  8. Serve with preferred type of pasta!

Food

Recipe: Banana Protein Oats

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Makes 1 serving

439 cal / 22.6 P / 52.9 C / 16.1 F

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Ingredients

  • 1/2 cup rolled oats

  • 1/2 cup water

  • 1/2 cup almond milk

  • 1 scoop vanilla protein powder (I like to use this one in baking/cooking)

  • 1/2 tbsp cacao nibs

  • 1/2 banana (mashed)

  • Cinnamon

  • (to serve) 1 tbsp flaked almonds

  • (to serve) 1/2 tsp bush honey


Method

  1. Place a saucepan on low heat.

  2. Add oats, water, almond milk, and protein powder into the saucepan and stir (you will need to stir this recipe regularly).

  3. As the mixture becomes thicker add in 1/2 a mashed banana, cinnamon, cacao nibs, and continue to stir.

  4. Serve in a bowl and add some flaked almonds and a small amount of bush honey

Food

Recipe: Chicken Pesto Pasta

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Makes 3 serves

509 cal / 43 P / 45 C / 15 F


Ingredients

  • 150g Quinoa rigatoni (I got mine here) - alternatively you could use a whole grain pasta
  • 300g Chicken breast
  • 1 small punnet of cherry tomatoes

Ingredients (Pesto)

  • 1 cup kale leaves
  • 1.5 cups baby spinach leaves
  • 1 bunch basil leaves
  • Garlic (as much or as little as you like)
  • 1/2 cup raw cashews
  • 1 tbsp extra virgin olive oil

Method

  1. First we will make the pesto, place all ingredients in a food processor (or Nutribullet etc) and blend. Set aside.
  2. Place a pot on to boil (for pasta) and a pan on to heat up (for chicken).
  3. Whilst waiting for the pan to heat up slice 300g of chicken
  4. Place chicken on hot pan and allow to cook.
  5. As soon as the water in the pot is boiling place pasta in to took (this should take around 10 mins).
  6. Once pasta is finished cooking place it into the pan with the chicken (which should be finished cooking now too)
  7. Now scoop the pesto mix into the pan with the chicken and pasta and stir.
  8. Add cherry tomatoes and stir for a little longer to combine the pesto through the pasta and chicken.
  9. Serve (optional - add some almond flakes on top).

Food

Recipe: Blueberry Protein Pancakes

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This has quickly become a staple weekend breakfast in our house!

Makes 12 pancakes
(per 1) 6.4g Protein / 7.4g Carbs / 2.5g Fat / 81 Cals

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Ingredients

  • 1 banana
  • 1 egg
  • 2 egg whites
  • 3 scoops vanilla whey (I recommend this one, this one, or this one for flavour purposes - the protein you use will have a HUGE impact on the taste. I used the first option for this recipe because of it's macros and consistency.)
  • 3/4 cup oats
  • 1 cup almond milk
  • 1/2-1 cup frozen blueberries

Method

  1. Take all ingredients (except blueberries) and place in a NutriBullet or blender
  2. Blend together until smooth
  3. Stir through blueberries
  4. Cook on a frying pan with a small amount of coconut oil
  5. Flip when slightly bubbling

Food

Recipe: Garlic Chilli Prawns

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Serves 1

Carbs 4g / Fat 34g / Protein 17g / 394 cals

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Ingredients

  • 200g peeled prawns
  • 40g alfalfa sprouts
  • 1/2 avocado
  • 2 tbsp garlic paste
  • 1 tsp chilli flakes
  • Olive oil

Method

  1. Take peeled prawns and place in a bowl with garlic paste and chilli flakes
  2. Cover the prawns in the mixture before placing in a pan with olive oil
  3. Cook prawns for a few minutes each side
  4. Remove and serve with avocado and alfalfa sprouts

Food

Recipe: Lime & Coriander Barramundi

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Serves 1

13g Carbs / 37g Fats / 33g Protein / 497 Cals

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Ingredients

  • 1 barramundi fillet
  • 1/4 avocado
  • Spring onion
  • Coriander
  • 3/4 cup butternut pumpkin (I chose pre-diced)
  • 1 handful of almonds
  • 3 kale leaves
  • 1/2 cup green beans
  • Olive oil
  • Himalayan salt
  • Cayenne pepper
  • Cinnamon
  • 1 lime

 

You can cook the vegetables in the oven if you prefer, however I used the microwave to save time.

Method

  1. Preheat oven to 180C (350F) and line a baking tray with baking paper
  2. Place barramundi fillet on the baking paper, squeeze lime juice over the top
  3. Chop up some spring onion and coriander, place on top of the barramundi
  4. Drizzle a dash of olive oil over the barramundi, place in the oven for 15 mins
  5. While the barramundi is cooking prepare the vegetables
  6. Top and tail green beans and place in the microwave for 4 mins
  7. In a glass container place pumpkin pieces, cinnamon, and cayenne pepper - microwave these for 6 mins
  8. Chop up kale and place in another (yes, another) glass container. Drizzle olive oil and add some Himalayan salt over the kale and massage the leaves. Microwave this for 3 mins
  9. When the barramundi is ready remove it from the oven and serve with cooked vegetables
  10. Serve with almonds on top

Food

Recipe: Beef Taco Bowl

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Adjust the toppings to suit your macros!

Topping ideas:
- Cheese
- Light cheese
- Avocado
- Salsa
- Sour cream
- Taco sauce
- Brown rice
- Black beans

Makes 4 servings

(per serving) 1g carbs / 9g fat / 28g protein / 197 cals
Based off toppings of light shredded mozzarella, 1/4 avocado, and 1 tbsp salsa

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Ingredients (to make 4 servings)

  • 500g extra lean beef mince
  • 1 tbsp olive oil or butter
  • 1 sachet taco seasoning (salt reduced)
  • Baby spinach leaves or lettuce
  • (optional) brown rice, avocado, salsa, cheese, any toppings really

Method

  1. Place olive oil or butter into a pan until melted
  2. Add in lean beef and break apart the mince
  3. Add in taco seasoning
  4. Stir occasionally, cook until meat is well done
  5. Place in a bowl with lettuce or baby spinach leaves, top with whatever suits your macros!

Food

Recipe: High Protein Double Choc Cookies

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Sometimes you just want to have a treat! I decided to try and make some cookies that were relatively high in protein and had the absolute minimal amount of sugar possible. The only sugar in them is the small amount in the peanut butter and the dark chocolate, choose your brands carefully, as it can cause the macros to fluctuate.

Makes 10 cookies

(per 1) 14g Carbs / 14g Fat / 13g Protein / 164 Cals


Ingredients (check links to see which ones I used)

Method

  • Preheat oven to 180C (350F)
  • You will need two mixing bowls, let's call them mixing bowl 'A' for dry goods, and mixing bowl 'B' (a glass bowl) for liquids
  • Place mixing bowl 'B' on top of a saucepan of water, and set the heat to high (this will allow the water to bowl underneath and heat up the glass mixing bowl).
  • While bowl 'B' is heating up, place 1 cup of oats into a blender or food processor to process down to a flour.
  • Place blended oats, the other 1/2 cup of oats, protein powder, cacao powder, salt, and baking powder into mixing bowl 'A' - stir together
  • Head back over to bowl 'B', which should now be warm, and put in butter and stevia, stir these until they are melted, then bring the bowl back over to the bench
  • In bowl 'B' place the egg, vanilla extract, and milk and stir together.
  • Now slowly pour the contents of bowl 'A' (the oats/protein powder etc) into bowl 'B' - do it a bit at a time, and stir as you go.
  • The mixture should become thick enough that you're able to easily roll it into balls.
  • Chop up 6 squares of dark chocolate and mix them through (optional).
  • Line a baking tray with baking paper
  • Take some mixture with hands and roll it into a ball that's about 1" in diameter
  • Press the batter onto the baking paper (you may need 2 trays)
  • Cook in the oven for 6 minutes (fan-forced oven time), or up to 10 minutes if you prefer crunchy cookies.
  • Remove and cool on a wire rack

Food

Recipe: Chicken Pesto Gnocchi

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A simple little gnocchi recipe, and, we're going to cook gnocchi the wrong way on purpose :p
I love to cook gnocchi on a pan to give it a different texture, feel free to cook it the traditional way if you please!


Makes 2

(per 1) 52g Carbs / 28g Fat / 50g Protein / 648 Cals

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Ingredients

  • 200g gluten free gnocchi
  • 3 tbsp pesto
  • 250g shredded BBQ chicken
  • 1/2 cup water
  • 1 tbsp olive oil
  • 100g shredded light mozzarella cheese
  • 2 large handfuls of baby spinach leaves

Method

  1. Place olive oil in pan with gnocchi (yep)
  2. Allow gnocchi to cook for around 5 minutes and add in 1/2 cup of water and stir the gnocchi around so more of the surface can touch the pan. This is simply to give it a different texture, you can boil it if you prefer.
  3. After another 5 minutes add in shredded chicken, pesto and baby spinach leaves
  4. Cook for another 10 minutes before adding in shredded cheese
  5. Let it cook with the cheese for approximately 2 minutes (just until the cheese is melted), then remove from the pan and serve.
 

Food

Recipe: Keto Fudge Slice

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Another keto recipe, this is more of a treat/dessert style recipe! Please note which kind of maple syrup I'm using (it's a low carb one, not regular)


Makes 12 servings

(per 1) 2g Carbs / 19g Fat / 3g Protein / 197 Cals

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**please note this recipe is developed for those following a high fat ketogenic diet, if you are not on a high fat diet this recipe may not suit your daily intake**


Ingredients

  • 1/2 cup coconut oil
  • 1/2 cup almond butter
  • 1/4 cup cacao powder
  • 1/4 cup sugar free maple syrup
  • 75g grass-fed unsalted butter

Method

  1. Place coconut oil, almond butter, and butter into a bowl
  2. Melt in the microwave for approximately 1-1.5mins
  3. Stir, and add in cacao powder and maple syrup
  4. Line a tray or glass container with baking paper
  5. Pour mixture into container and place in the fridge for 2-3 hours before serving.
  6. Keep stored in the fridge
 

Food

Recipe: Choc Coconut Fat Bombs

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If you're doing keto and are finding it hard to hit your fat target for the day, fat bombs are a great way to help you get there. 


Makes 15

(per 1) 1.5g Carbs / 18.5g Fat / 2g Protein / 181 Cals

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**please note this recipe is developed for those following a high fat ketogenic diet, if you are not on a high fat diet this recipe may not suit your daily intake**


Ingredients

  • 1 cup cream cheese
  • 1 cup unsalted butter
  • 1/3 cup shredded coconut
  • 3 tbsp cacao powder
  • 1 tsp sweetener (eg Stevia/Natvia)

Method

  1. Place the cream cheese and butter in a bowl, then microwave them until soft
  2. Stir until completely melted
  3. Now add in coconut, sweetener, and cacao
  4. Stir again
  5. Line a container with baking paper
  6. Pour mixture into container
  7. Allow mix to set in the fridge
  8. Remove and slice up into 15 pieces
  9. Keep stored in the fridge