One of my favourite main meals!! This one preps really well and can be taken for lunch the next day! This tray bake will keep you full for ages with it’s fibre and protein!
It’s not often that I want something sweet, but I am definitely a cheesecake fan from way back. I decided I want to whip up some little servings that would easily fit into my macros, and because they’re only 116 kcal per cheesecake, even those with the strictest macros can probably fit one in.
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.
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.
A delicious dinner that’s easy to prep for multiple people (or to leave some leftover salad for yourself the next day).
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.
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.
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.
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!
If you’re after a warming chicken dish, this is the one for you. Macro-wise it works so well for after training.
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.
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.
An easy prawn pasta dish, with a home made pesto for you to try. Give this one a go if you like rich flavours.
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.
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.
(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.
Preheat oven to 180C (350F)
Line a baking tray with baking paper
Wash and chop sweet potatoes (leaving skin on)
Place sweet potatoes on baking tray with roast vegetable seasoning
Cook sweet potatoes in the oven for 15 mins, remove and flip potatoes over
Clear room on the tray between the potatoes for 4 eggs
Crack and pour eggs into gaps between potatoes
Put the tray back into the oven for a further 10 minutes
Heat up a pan, add a small amount of cooking spray and cook turkey mince for 10 mins (breaking into small pieces)
Add turkey mince to plate and serve with potato hash, eggs and BBQ sauce on top
(per serving) 565kcal / 46 P / 60 C / 17 F
Easy roast potato bowl that you can fix up in under 30 mins.
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)
1/4 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)
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!
(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
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)
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
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
(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.
Chicken (150g per serve)
Green beans, capsicum, broccoli, snow peas (any mix of stir fry veg)
¼ cup mushrooms
Coconut liquid aminos
Hot sauce (I used sriracha)
(optional) ½ cup rice per serve (included in macros)
Either cook brown rice from scratch or use microwave rice packet
Finely slice 1/4 a capsicum
Chop up chicken
Heat up a skillet and spray with cooking spray
Cook chicken for 5 minutes before adding in frozen stir fry veg mix and coconut aminos
Cook for another 2-3 minutes before adding in cabbage and mushrooms
Stir frequently and cook for a further 5 minutes
Serve with siracha or hot sauce of your choice
(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!
Tuna (2 small tins)
1 handful Spinach
½ punnet Cherry tomato
½ tbsp Olive oil
Bring water to boil in saucepan, add pasta
In a separate skillet place tins of tuna, cherry tomatoes, and spinach
Allow tuna to cook lightly until pasta is ready
Drain pasta, serve tuna on top
Add olive oil and Himalayan salt
(optional) Serve with some parmesan