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
Wash potatoes but leave skin on, chop into small pieces
Preheat oven to 200C (390F)
Bring a saucepan to the boil with salt in the water
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!)
While potatoes are cooking slice up 1/4 cup of spring onion and 1 scallion
When potatoes are finished drain them and place them on a baking tray
Put spice mix on potatoes, then put sliced spring onion and scallion on the baking tray with the potatoes
In a separate bowl mix vinegar, sesame oil, and honey, stir well before pouring over potatoes
Sprinkle with sesame seeds and parsley and place in the oven for approx 15 mins (until skins of potatoes are crispy)
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
Put kale in a microwave safe bowl with 5g (1 tsp) butter and microwave for approx 60sec until cooked
Chop up BBQ chicken and weigh out desired portions
Remove potatoes from the oven when done and serve with kale and chicken!
Finely chop 1 small onion and 4 tomatoes and place in a bowl
Pick or chop 1/2 cup coriander and add to the mix
Chop 2 jalapeños to add in, if you cannot find any sub for 2 cayenne peppers (slice in half, remove the seeds, chop)
Squeeze juice of 2 limes over the top
Keep mixture in the fridge for up to 3 days
Method (Bowl)
Either cook rice from scratch or use microwave rice packet
Heat up 1/4 cup of black beans and rice
Place rice and beans in a bowl with 200g of chicken
Spoon pico de gallo mixture on top
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
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!
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.
Take 2 fresh salmon fillets and lightly season with salt and lemon pepper
Take a plate and place roughly 1/4 cup of coconut flour to it, place salmon pieces in coconut flour and coat sides evenly
Place 1 tsp of butter in a pan on low heat
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
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)
You will need 2 saucepans, saucepan 1 = pear saucepan, saucepan 2 = quinoa saucepan
Place 4 cups of cool water, vanilla, nutmeg, and cinnamon into pear saucepan and bring to the boil
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)
Rinse and drain your quinoa
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
The quinoa mixture will thicken
Check pears are soft and remove from the liquid, slice in half
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.
In a glass bowl combine chopped brown onion, turkey mince, bread crumbs and eggs
Roll turkey into balls approx 1” in diameter (should make 16), and then roll into grated parmesan
Bake for approximately 20 mins
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
Add tomatoes and mushrooms to pan and cook for a further 5 mins before adding spinach leaves
When turkey meatballs are finished in the oven place them into the frying pan with other ingredients and mix around
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
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
Take all ingredients (except blueberries) and place in a NutriBullet or blender
Blend together until smooth
Stir through blueberries
Cook on a frying pan with a small amount of coconut oil
You can cook the vegetables in the oven if you prefer, however I used the microwave to save time.
Method
Preheat oven to 180C (350F) and line a baking tray with baking paper
Place barramundi fillet on the baking paper, squeeze lime juice over the top
Chop up some spring onion and coriander, place on top of the barramundi
Drizzle a dash of olive oil over the barramundi, place in the oven for 15 mins
While the barramundi is cooking prepare the vegetables
Top and tail green beans and place in the microwave for 4 mins
In a glass container place pumpkin pieces, cinnamon, and cayenne pepper - microwave these for 6 mins
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
When the barramundi is ready remove it from the oven and serve with cooked vegetables
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.
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.
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!
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.
After another 5 minutes add in shredded chicken, pesto and baby spinach leaves
Cook for another 10 minutes before adding in shredded cheese
Let it cook with the cheese for approximately 2 minutes (just until the cheese is melted), then remove from the pan and serve.
**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**
**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
Place the cream cheese and butter in a bowl, then microwave them until soft
