NOT JUST
CHICKEN
& RICE
TASTY AF RECIPES FROM THE MYPROTEIN
KITCHEN SERIES, TAILORED TO YOUR GOAL.
TAP TO JUMP TO SECTION
CONTENTS
15.
04. BREAKFAST
05. 4-INGREDIENT FOOLPROOF
BANANA PANCAKES
07. HIGH-PROTEIN BREAKFAST SMOOTHIE
09. FREEZER BREAKFAST BURRITO MEAL PREP
11. SUPER OVERNIGHT OATS
13. SWEET POTATO HASH
15. HIGH-PROTEIN OMELETTE
17. RASPBERRY & OAT BREAKFAST BARS
19. HIGH-PROTEIN BREAKFAST PUDDING
21. GIANT PROTEIN CINNAMON ROLLS
23. SHEET-PAN PROTEIN-PANCAKES
25. LUNCH
17.
29.
CHIPOTLE CHICKEN SALAD
ONE-TRAY ROASTED HALLOUMI WRAPS
SPICY CHICKEN WITH COUS COUS
CHICKEN SATAY MEAL PREP
ONE-POT LENTIL DAHL
ONE-TRAY CASHEW CHICKEN MEAL PREP
FISH & RICE HIGH PROTEIN
KEDGEREE MEAL PREP
42. LOW-CARB TERIYAKI BEEF
ZOODLES
44. PIZZA ROLLS 3 WAYS
26.
29.
31.
33.
36.
38.
40.
50. DINNER
51.
47.
49.
52.
54.
56.
58.
60.
30-MINUTE CHICKEN TIKKA MASALA
ZINGY CHICKEN BURGER
FAJITA PASTA BAKE
ONE-TRAY PESTO SALMON
MAC N CHEESE
CREAMY PEANUT BUTTER NOODLES
PERI PERI CHICKEN FAKEAWAY
continues on next page
02
TAP TO JUMP TO SECTION
62. FISH FINGERS & SWEET POTATO CHIPS
64. BBQ CHICKEN PIZZA WITH GARLIC & HERB DIP
67. BEEF RAMEN NOODLES
75 TREATS & BAKING
70.
72.
74.
76.
78.
58
80.
82.
84.
86.
88.
5-INGREDIENT PEANUT BUTTER OAT CUPS
SIMPLE PROTEIN BALLS
HIGH-PROTEIN SHARING COOKIE DOUGH
2-INGREDIENT PROTEIN SPREAD FUDGE
3-INGREDIENT CARB CRUSHER
CHEESECAKE POTS
PROTEIN MUG CAKE
HEALTHY BAKED DONUTS WITH PROTEIN SPREAD
30-SECOND PROTEIN ICE CREAM
HIGH-PROTEIN CHOCOLATE BAKED OATS
HIGH-PROTEIN PEANUT BUTTER SANDWICH COOKIES
90. SMOOTHIES & SHAKES
84.
88.
91.
93.
97.
99.
101.
103.
MUSCLE-BUILDING PROTEIN SHAKE
SALTED CARAMEL ICED COFFEE PROTEIN SHAKE
COFFEE & CHOCOLATE PROTEIN SMOOTHIE
CLEAR PROTEIN SLUSHIES
VEGAN BANANA-CHOC POST-WORKOUT SHAKE
SUPERCHARGED SMOOTHIE
105. BLUEBERRY BANANA SWIRL
107. MATCHA WHEY PROTEIN, PEACH & GINGER
SMOOTHIE
109. TOFFEE POPCORN SUNDAE SMOOTHIE
111. VEGAN CHOCOLATE BANANA &
BLUEBERRY SMOOTHIE
111.
03
KEEP YOUR
NUTRITION
ON TRACK WITH
37
% AND FREE
OFF
DELIVERY
USE CODE: THESUPP
Offer code valid 04.10.21 - 01.05.22.
Discount not applicable with other offers.
BREAKFAST
Pancakes. Omelette. Porridge. Burritos. Breakfast options can almost
feel endless, right? To make things easy, we’ve picked out some of the
most delicious breakfast recipes for you to get stuck into.
They’re healthy, satisfying, and full of goodness. Plus, we’ve made sure
to add a few recipes that can include your favourite flavour of protein or
adjust to suit your goals — whether that’s losing weight,
gaining muscle or being toned and lean.
And don’t worry, we promise that even the “don’t speak to me before
10am” kind of people will be able to nail these. Of course, you don’t need
us to tell you that breakfast is the most important meal of the day, but
there’s no harm in reminding you.
Breakfast breaks your overnight fast and replenishes the
glucose in your body, boosting your energy levels and alertness
— perfect for getting you prepped for the day ahead.
FIND WHAT’S RIGHT FOR YOU.
Got you on board yet? Just take a look through these mouth-watering
recipes and we’re pretty sure the thought of your alarm going off tomorrow
suddenly won’t feel quite as painful.
VEGAN
BUILD MUSCLE
WEIGHT LOSS
GET LEAN
04
Great for:
CALORIES
115
CARBS
14g
PROTEIN
15g
FAT
MAKES
4
Nutritional info per pancake:
1g
PANCAKE S
4-INGREDIENT FOOLPROOF
BANANA PANCAKES
INGREDIENTS
INSTRUCTIONS:
1.
First, preheat a non-stick frying pan over medium heat.
2.
Next, add your banana and eggs to a blender or food
processor and blend until smooth.
3.
Now add the protein powder and rolled oats to the
blender and process until smooth.
4.
Pour a quarter of the batter into your preheated frying
pan, into a circle around 5” wide.
5.
Wait around 30 seconds (or until golden on the bottom),
then flip the pancake and cook for a further 30 seconds.
6.
Repeat with the remaining batter.
7.
Top with your favourite toppings (our fave combo is
blueberries and our Maple Sugar-Free Syrup).
• 1 LARGE RIPE BANANA
• 2 LARGE EGGS (OR 4 EGG WHITES
IF YOU’RE LOOKING TO REDUCE
CALORIES AND FAT CONTENT)
• 1 LEVEL SCOOP (35G) VANILLA OR
BANANA IMPACT WHEY PROTEIN
• 1 LEVEL SCOOP (35G) ROLLED OATS
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK ON THE NEXT PAGE
05
INGREDIENT SWAP
FOOLPROOF
BANANA PANCAKES
BUILD MUSCLE
VEGAN
1 LARGE RIPE BANANA
EGG SUBSTITUTE * OR 1.5 MASHED BANANA
1 LEVEL SCOOP (35G) VANILLA SOY
PROTEIN ISOLATE OR BANANA VEGAN
PROTEIN BLEND
1 LEVEL SCOOP (35G) ROLLED OATS
1 1/2 LARGE RIPE BANANA
3 LARGE EGGS (OR 5 EGG WHITES IF
YOU’RE LOOKING TO REDUCE
CALORIES AND FAT CONTENT)
1 1/4 LEVEL SCOOP VANILLA OR
BANANA IMPACT WHEY PROTEIN
1 1/4 LEVEL SCOOP ROLLED OATS
WEIGHT LOSS
1 LARGE RIPE BANANA
3 EGG WHITES
3/4 SCOOP VANILLA OR BANANA
IMPACT WHEY PROTEIN
3/4 SCOOP ROLLED OATS
Nutritional Info per pancake
Calories: 90 kcal
Nutritional Info per pancake
Calories: 132 kcal
Nutritional Info per pancake
Carbs: 15g
Calories: 140 kcal
Protein: 15.4g
Carbs: 17.1g
Fat: 1.3g
Protein: 18.3g
* THE AMOUNT INSTRUCTED BY PACKAGING TO EQUAL 2 LARGE EGGS
Carbs: 10.9g
Protein: 11.7g
Fat: 0.8g
Fat: 1.2g
06
Great for:
CALORIES
297
CARBS
27g
PROTEIN
25.9g
FAT
MAKES
1
Nutritional info per smoothie:
7.5g
SMOOTHIE
INGREDIENTS
HIGH-PROTEIN VEGAN
BREAKFAST SMOOTHIE
INSTRUCTIONS:
1.
Pour the milk into your blender first (this
prevents anything getting stuck in the bottom).
2.
Next, simply add the remaining ingredients to
the blender and process until smooth.
3.
Pour into a glass or shaker and top with a couple
of extra dates and nuts if you’re feeling fancy.
• 200ML ALMOND MILK OR
DAIRY-FREE MILK OF YOUR CHOICE
• 1 TBSP. ROLLED OATS
• 2 PITTED DATES
• 1 TBSP. HAZELNUTS
• 1 SCOOP COFFEE & WALNUT
VEGAN PROTEIN BLEND
• 1 TSP. CHIA SEEDS
• PINCH SEA SALT
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK ON THE NEXT PAGE
07
INGREDIENT SWAP
HIGH-PROTEIN VEGAN
BREAKFAST SMOOTHIE
WEIGHT LOSS
150ML ALMOND MILK OR DAIRY-FREE
MILK OF CHOICE
1 TBSP. ROLLED OATS
2 PITTED DATES
1 TBSP. HAZELNUTS
3/4 SCOOP COFFEE CARAMEL IMPACT
WHEY PROTEIN
BUILD MUSCLE
Nutritional Info
per smoothie
Calories: 236 kcal
Carbs: 23.2g
Protein: 20.8g
Fat: 4.8g
250ML ALMOND MILK OR DAIRY-FREE
MILK OF CHOICE
1 TBSP. ROLLED OATS
2 PITTED DATES
1 TBSP. HAZELNUTS
1 1/4 SCOOPS COFFEE CARAMEL
IMPACT WHEY PROTEIN
1 TSP. CHIA SEEDS
1 TSP. CHIA SEEDS
PINCH SEA SALT
PINCH SEA SALT
Nutritional Info
per smoothie
Calories: 373 kcal
Carbs: 36.7g
Protein: 32.9g
Fat: 7.5g
08
Great for:
CALORIES
557
CARBS
57g
PROTEIN
53g
FAT
MAKES
5
Nutritional info per burrito:
11g
BURRITOS
INGREDIENTS
FREEZER BREAKFAST
BURRITO MEAL PREP
INSTRUCTIONS:
1.
First, boil the rice with chopped tomatoes then turn down the
heat and cover with a lid. Leave to simmer until the rice has
absorbed the liquid.
2.
Fry chopped onions in coconut oil until they begin to brown.
3.
Add the sausages and black beans, along with paprika,
salt and pepper to season. Set aside and fry the eggs in the
same pan.
4.
To your tortillas, add the cooked rice into the middle of each
in a short, thick line, leaving space around the edges. Add the
sausage, onion and black bean mixture on top, then the eggs,
grated cheese, and jalapeños.
5.
Fold the sides of each tortilla over the middle of the mixture,
then fold the bottom edge tightly up to the middle. Roll the
wrapped mixture tightly upwards towards the only open edge
until you have a tight burrito.
6.
Enjoy immediately or pop in the freezer for an easy meal at a
later date.
• 150G LONG GRAIN OR BROWN RICE
(DRY WEIGHT)
• 100G TINNED CHOPPED TOMATOES
• 1 LARGE WHITE ONION (FINELY CHOPPED)
• 10 MEDIUM EGGS OR 250ML
LIQUID EGG WHITES
• 10 REDUCED-FAT PORK SAUSAGES
(CHOPPED INTO 1CM CUBES)
• 125G REDUCED-FAT CHEDDAR OR
MEXICAN-STYLE CHEESE (GRATED)
• 250G TINNED BLACK BEANS
• 1 TSP. SEA SALT, BLACK PEPPER AND
SMOKED PAPRIKA
• 5 WHOLEMEAL TORTILLAS
• 50G PICKLED AND SLICED JALAPENOS
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
09
INGREDIENT SWAP
FREEZER BREAKFAST
BURRITO MEAL PREP
VEGAN
WEIGHT LOSS
BUILD MUSCLE
150G LONG GRAIN OR BROWN
RICE (DRY WEIGHT)
120G LONG GRAIN OR BROWN RICE
(DRY WEIGHT)
180G LONG GRAIN OR BROWN RICE
(DRY WEIGHT)
100G TINNED CHOPPED
TOMATOES
80G TINNED CHOPPED TOMATOES
120G TINNED CHOPPED TOMATOES
1 LARGE WHITE ONION (FINELY
CHOPPED)
1 LARGE WHITE ONION (FINELY
CHOPPED)
200ML LIQUID EGG WHITES
300ML LIQUID EGG WHITES
8 REDUCED-FAT PORK SAUSAGES
(CHOPPED INTO 1CM CUBES)
12 REDUCED-FAT PORK SAUSAGES
(CHOPPED INTO 1CM CUBES)
100G REDUCED-FAT CHEDDAR OR
MEXICAN-STYLE CHEESE (GRATED)
150G REDUCED-FAT CHEDDAR OR
MEXICAN-STYLE CHEESE (GRATED)
200G TINNED BLACK BEANS
300G TINNED BLACK BEANS
1 TSP. SEA SALT, BLACK PEPPER
AND SMOKED PAPRIKA
1 TSP. SEA SALT, BLACK PEPPER
AND SMOKED PAPRIKA
4 WHOLEMEAL TORTILLAS
6 WHOLEMEAL TORTILLAS
40G PICKLED AND SLICED JALAPENOS
60G PICKLED AND SLICED
JALAPENOS
1 LARGE WHITE ONION (FINELY
CHOPPED)
500ML EGG REPLACER (OR
THE AMOUNT INSTRUCTED BY
PACKAGING TO EQUAL 10 EGGS)
10 MEAT FREE SAUSAGES
(CHOPPED INTO 1CM CUBES)
125G DAIRY-FREE CHEESE
(GRATED)
250G TINNED BLACK BEANS
1 TSP. SEA SALT, BLACK PEPPER
AND SMOKED PAPRIKA
5 WHOLEMEAL TORTILLAS
50G PICKLED AND SLICED
JALAPENOS
Nutritional Info
per burrito
Calories: 565 kcal
Nutritional Info
per burrito
Calories: 432 kcal
Nutritional Info
per burrito
Carbs: 44.2g
Calories: 682 kcal
Protein: 42g
Carbs: 69.8g
Fat: 8.6g
Protein: 65g
Fat: 7.5g
Carbs: 61.2g
Protein: 25.8g
Fat: 18.3g
10
Great for:
CALORIES
372
CARBS
45g
PROTEIN
10g
FAT
17g
SUPER
OVERNIGHT OATS
INSTRUCTIONS:
1.
Mix all ingredients in a jar or bowl and stir well.
2.
Cover and refrigerate for at least 4 hours or overnight, then
enjoy your deliciously plump and creamy overnight oats!
3.
Add a scoop of protein powder if you need a protein boost!
MAKES
1
Nutritional info per portion:
POR TION
INGREDIENTS
•
•
•
•
75G DAIRY-FREE YOGHURT
50G 100% ROLLED OATS
125ML ALMOND MILK
1 TBSP. ALL-NATURAL ALMOND
BUTTER
• 1 TSP. CINNAMON
• PINCH SALT
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK ON THE NEXT PAGE
11
INGREDIENT SWAP
SUPER
OVERNIGHT OATS
BUILD MUSCLE
100G DAIRY-FREE YOGHURT
60G 100% ROLLED OATS
150ML ALMOND MILK
1 TBSP. ALL-NATURAL ALMOND
BUTTER
Nutritional Info per portion
Calories: 455 kcal
Carbs: 55g
Protein: 12.2g
Fat: 20.8g
WEIGHT LOSS
50G DAIRY-FREE YOGHURT
40G 100% ROLLED OATS
100ML ALMOND MILK
1 TBSP. ALL-NATURAL ALMOND
BUTTER
1 TSP. CINNAMON
1 TSP. CINNAMON
PINCH SALT
PINCH SALT
Nutritional Info per portion
Calories: 289 kcal
Carbs: 35g
Protein: 7.8g
Fat: 13.2g
12
Great for:
CALORIES
437
CARBS
38g
PROTEIN
24g
FAT
23g
SWEET
POTATO HASH
INSTRUCTIONS:
1.
Peel the sweet potatoes and chop into 2cm cubes.
2.
Put the cubes into a pan and cover with water, then bring
to the boil. Drain and allow them to steam for 2-3 minutes.
3.
While waiting, add the coconut oil to a pan on a medium
to high heat. Add the chopped onions and chorizo/
pancetta, and fry for 3-4 minutes.
4.
Next, turn the heat down to medium and add the sweet
potatoes, chickpeas, jalapeños, sea salt and black pepper.
Squash them down a little and fry for 8-10 minutes
without moving them, until the bottom becomes crispy.
5.
Make 4 small wells in the hash and break in the eggs.
Cover the pan with a lid and cook for 2-3 minutes until the
eggs are cooked but the yolk is still runny.
6.
Top with a few extra jalapeños and serve.
MAKES
4
Nutritional info per portion:
POR TIONS
INGREDIENTS
•
•
•
•
•
•
•
•
•
500G SWEET POTATOES
1 TBSP. COCONUT OIL
½ RED ONION (FINELY CHOPPED)
200G TINNED CHICKPEAS (DRAINED)
150G CHORIZO OR PANCETTA
(CHOPPED INTO 1CM CUBES)
½ TSP. SEA SALT
½ TSP. BLACK PEPPER
4 MEDIUM FREE-RANGE EGGS
HANDFUL PICKLED AND
SLICED JALAPEÑOS
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK ON THE NEXT PAGE
13
INGREDIENT SWAP
SWEET
POTATO HASH
VEGAN
WEIGHT LOSS
BUILD MUSCLE
500G SWEET POTATOES
400G SWEET POTATOES
600G SWEET POTATOES
1 TBSP. COCONUT OIL
1 TBSP. COCONUT OIL
1 TBSP. COCONUT OIL
½ RED ONION (FINELY CHOPPED)
½ RED ONION (FINELY CHOPPED)
½ RED ONION (FINELY CHOPPED)
200G TINNED CHICKPEAS (DRAINED)
150G TINNED CHICKPEAS (DRAINED)
250G TINNED CHICKPEAS (DRAINED)
150G PLANT-BASED CHORIZO OR
BACON (CHOPPED INTO 1CM CUBES)
120G CHORIZO OR PANCETTA
(CHOPPED INTO 1CM CUBES)
180G CHORIZO OR PANCETTA
(CHOPPED INTO 1CM CUBES)
½ TSP. SEA SALT
½ TSP. SEA SALT
½ TSP. SEA SALT
½ TSP. BLACK PEPPER
½ TSP. BLACK PEPPER
½ TSP. BLACK PEPPER
HANDFUL PICKLED AND SLICED
JALAPEÑOS
3 MEDIUM FREE-RANGE EGGS
5 MEDIUM FREE-RANGE EGGS
HANDFUL PICKLED AND SLICED
JALAPEÑOS
HANDFUL PICKLED AND SLICED
JALAPEÑOS
Nutritional Info per portion
Nutritional Info per portion
Calories: 339 kcal
Calories: 535 kcal
Carbs: 29.5g
Carbs: 46.5g
Protein: 18.6g
Protein: 29.4g
Fat: 17.9g
Fat: 28.1g
Nutritional Info per portion
Calories: 242 kcal
Carbs: 31g
Protein: 8g
Fat: 6g
14
Great for:
CALORIES
387
CARBS
13g
PROTEIN
37.2g
FAT
MAKES
1
Nutritional info per portion:
19g
POR TION
HIGH-PROTEIN OMELETTE
SPECIAL MENTION TO @MIKETHURSTON FOR THIS BANGIN’
HIGH-PROTEIN OMELETTE
INGREDIENTS
INSTRUCTIONS:
1.
Preheat your grill to 180°C.
2.
Crack four whole eggs and one egg white into a bowl and
beat together.
3.
Add a low-calorie cooking spray to a large non-stick pan
over medium heat, then add the garlic and onion. Fry for
a few minutes then add the chopped bacon and cook for
another 3-4 minutes.
4.
Next, add the chopped tomatoes, dill, and spinach. Cook
for a few minutes, stirring constantly, until the spinach has
wilted. Pour the egg mixture into the pan.
5.
Cook at a low heat for a few minutes and then transfer to
the grill for 10 minutes. Aim for a solid top & bottom, but a
nice gooey centre to your omelette.
6.
•
•
•
•
•
•
•
•
•
•
4 WHOLE EGGS
1 EGG WHITE
1 GARLIC CLOVE (MINCED)
½ ONION (CHOPPED)
2 RASHERS BACON (CHOPPED)
HANDFUL CHERRY TOMATOES
1 TSP. CHOPPED DILL
HANDFUL SPINACH
LOW-CALORIE COOKING SPRAY
SUGAR-FREE SAUCE (BBQ) TO SERVE
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK AT THE NEXT PAGE
Serve with plenty of BBQ Sugar-Free Sauce for dipping.
15
INGREDIENT SWAP
HIGH-PROTEIN OMELETTE
VEGAN
WEIGHT LOSS
BUILD MUSCLE
EGG SUBSTITUTE* (SUITABLE
FOR COOKING)
3 WHOLE EGGS
5 WHOLE EGGS
1 GARLIC CLOVE (MINCED)
1 EGG WHITE
1½ EGG WHITE
1 GARLIC CLOVE (MINCED)
1 GARLIC CLOVE (MINCED)
½ ONION (CHOPPED)
½ ONION (CHOPPED)
1½ RASHERS BACON (CHOPPED)
2½ RASHERS BACON (CHOPPED)
½ ONION (CHOPPED)
2 RASHERS OF PLANT-BASED
BACON (CHOPPED)
HANDFUL CHERRY TOMATOES
1 TSP. CHOPPED DILL
HANDFUL SPINACH
LOW-CALORIE COOKING SPRAY
SUGAR-FREE SAUCE (BBQ) TO SERVE
Nutritional Info per portion
Calories: 199 kcal
Carbs: 13.7g
Protein: 13.4g
Fat: 3.8g
HANDFUL CHERRY TOMATOES
HANDFUL CHERRY TOMATOES
1 TSP. CHOPPED DILL
1 TSP. CHOPPED DILL
HANDFUL SPINACH
HANDFUL SPINACH
LOW-CALORIE COOKING SPRAY
LOW-CALORIE COOKING SPRAY
SUGAR-FREE SAUCE (BBQ) TO SERVE
SUGAR-FREE SAUCE (BBQ) TO SERVE
Nutritional Info per portion
Nutritional Info per portion
Calories: 300 kcal
Calories: 474 kcal
Carbs: 10.1g
Carbs: 15.9g
Protein: 28.9g
Protein: 45.5g
Fat: 14.8g
Fat: 23.2g
* T HE AMOUNT INSTRUCTED BY PACKAGING
TO EQUAL 4 MEDIUM EGGS
16
Great for:
CALORIES
129
CARBS
17.9g
PROTEIN
4.2g
FAT
MAKES
16
Nutritional info per bar:
4g
POR TIONS
INGREDIENTS
•
•
RASPBERRY & OAT
BREAKFAST BARS
INSTRUCTIONS:
1.
Preheat oven to 175°C/ 350°F.
2.
Add all dry ingredients to a large bowl and mix together
until fully combined.
3.
In another bowl, mix together all the wet ingredients until
fully combined, then add wet mixture to dry mixture and
stir thoroughly.
4.
Transfer to a lined 8×8” baking tray and flatten using
a spatula.
5.
Decorate the top with chopped almonds, chia seeds,
and raspberries, then bake for 30 minutes.
6.
Once baked, remove and leave to cool before slicing
into 16 bars.
•
•
DRY:
300G 100% ROLLED OATS
75G COCONUT SUGAR (YOU CAN USE
REGULAR SUGAR OR SWEETENER IF
YOU PREFER)
1 TSP. BAKING POWDER
1 TSP. CINNAMON
• 30G CHOPPED ALMONDS
WET:
• 2 EGGS
• 1 BANANA (MASHED)
• 1 TSP. VANILLA EXTRACT
• 125ML MILK
TO DECORATE:
• HANDFUL CHOPPED ALMONDS
• 1 TBSP. CHIA SEEDS
• 50G RASPBERRIES (CHOPPED)
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK AT THE NEXT PAGE
17
INGREDIENT SWAP
RASPBERRY & OAT
BREAKFAST BARS
WEIGHT LOSS
VEGAN
BUILD MUSCLE
DRY:
300G 100% ROLLED OATS
75G COCONUT SUGAR
1 TSP. BAKING POWDER
1 TSP. CINNAMON
30G CHOPPED ALMONDS
DRY:
270G 100% ROLLED OATS
60G COCONUT SUGAR
1 TSP. BAKING POWDER
1 TSP. CINNAMON
23G CHOPPED ALMONDS
DRY:
370G 100% ROLLED OATS
90G COCONUT SUGAR
1 TSP. BAKING POWDER
1 TSP. CINNAMON
37G CHOPPED ALMONDS
WET:
EGG SUBSTITUTE*
1 BANANA (MASHED)
1 TSP. VANILLA EXTRACT 125ML
MILK
WET:
2 EGGS
1 BANANA (MASHED)
1 TSP. VANILLA EXTRACT 100ML
MILK
WET:
3 EGGS
1 LARGE BANANA (MASHED)
1 TSP. VANILLA EXTRACT 155ML
MILK
TO DECORATE:
HANDFUL CHOPPED ALMONDS
1 TBSP. CHIA SEEDS
50G RASPBERRIES (CHOPPED)
TO DECORATE:
HANDFUL CHOPPED ALMONDS
1 TBSP. CHIA SEEDS
40G RASPBERRIES (CHOPPED)
TO DECORATE:
HANDFUL CHOPPED ALMONDS
1 TBSP. CHIA SEEDS
60G RASPBERRIES (CHOPPED)
Nutritional Info per bar
Nutritional Info per bar
Nutritional Info per bar
Calories: 127 kcal
Calories: 100 kcal
Carbs: 17.3g
Carbs: 13.9g
Protein: 4.6g
Protein: 3.3g
Fat: 3.2g
Fat: 3.1g
Calories: 158 kcal
Carbs: 21.9g
Protein: 5.1g
Fat: 4.9g
* T HE AMOUNT INSTRUCTED BY PACKAGING
TO EQUAL 4 MEDIUM EGGS
18
Great for:
CALORIES
367
CARBS
46.3g
PROTEIN
38g
FAT
5.6g
HIGH-PROTEIN
BREAKFAST PUDDING
INSTRUCTIONS:
1.
First, mix the yoghurt and protein powder together
until smooth.
2.
In a different bowl, crumble the crisp bakes and add
the cacao and sweetener. Mix well and stir in the milk
until it forms a dough. You may not need all of the milk.
3.
Section the dough into two pieces. One should be
around a third of the mixture, the other piece two thirds.
4.
Put some clingfilm in a small breakfast bowl, then add the
bigger section of dough and shape around the dome of
the bowl. Add the yoghurt to the centre and then cover
with the remaining dough (flatten it first to act as a ‘lid’).
5.
Leave to chill overnight or enjoy immediately. Decorate
with a drizzle of peanut butter to finish and then dig in!
MAKES
1
Nutritional info per portion:
POR TIONS
INGREDIENTS
• 150G 0% FAT GREEK YOGHURT
• ¾ SCOOP IMPACT WHEY PROTEIN
(CHOCOLATE SMOOTH)
• 5 CRISP BAKES
• 1 TBSP. UNSWEETENED CACAO
OR COCOA POWDER
• 1 TBSP. SWEETENER (ERYTHRITOL)
• 70-80ML MILK OF CHOICE
OPTIONAL TOPPINGS:
• ALL-NATURAL PEANUT BUTTER
• BERRIES
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK AT THE NEXT PAGE
19
INGREDIENT SWAP
HIGH-PROTEIN
BREAKFAST PUDDING
BUILD MUSCLE
WEIGHT LOSS
120G 0% FAT GREEK YOGHURT
1/2 SCOOP CHOCOLATE SMOOTH
IMPACT WHEY PROTEIN
4 CRISP BAKES
1 TBSP. UNSWEETENED CACAO
POWDER
1 TBSP. SWEETENER (ERYTHRITOL)
50-60ML MILK OF CHOICE
OPTIONAL TOPPINGS:
ALL-NATURAL PEANUT BUTTER
BERRIES
Nutritional Info per portion
Calories: 285 kcal
Carbs: 35.9g
Protein: 29.5g
Fat: 4.4g
180G GREEK YOGHURT
1 SCOOP IMPACT WHEY PROTEIN
(CHOCOLATE SMOOTH)
6 CRISP BAKES
1 TBSP. UNSWEETENED CACAO
POWDER
1 TBSP. SWEETENER (ERYTHRITOL)
85-100ML MILK OF CHOICE
OPTIONAL TOPPINGS:
ALL-NATURAL PEANUT BUTTER
BERRIES
Nutritional Info per portion
Calories: 449 kcal
Carbs: 56.7g
Protein: 46.5g
Fat: 6.8g
20
Great for:
CALORIES
270
CARBS
30g
PROTEIN
13g
FAT
MAKES
8
Nutritional info per serving:
11g
POR TIONS
GIANT DAIRY-FREE
PROTEIN CINNAMON ROLLS
INGREDIENTS
INSTRUCTIONS:
1.
For the dough, heat the almond milk until just warm. Add the
yeast and Sugar-Free Maple Syrup and set aside for around 5
minutes.
2.
Make your flaxseed egg by adding 3 tbsp. of water to 1 tbsp.
flaxseed and allow to soak for a few minutes.
3.
Combine the flour, vegan protein, cinnamon, and melted
coconut oil. Stir and gradually add the yeast mixture.
4.
Knead for 20 seconds on a floured surface and then cover
with a tea towel. Set aside somewhere warm to prove for an
hour.
5.
For the filling, blend the nuts, bananas, and dates until smooth.
6.
Once the dough has doubled in size, preheat your oven to
180°C. Roll the dough out on a floured surface into a large
rectangle – roughly 8”x15”.
7.
Spread the filling evenly over the dough, then roll from the
shortest edge into a tight snake. Cut into 8-10 slices. Put the
rolls into a greased baking dish and cover with a tea towel.
Allow to prove for another 20 minutes.
8.
Bake for 25-30 minutes until golden brown. Allow to cool
before adding the topping.
9.
To make the topping, mix the vegan cream cheese and almond
milk together along with a little Sugar-Free Syrup. Coat the
tops of your giant cinnamon rolls.
•
•
•
•
•
•
•
•
DOUGH:
185ML ALMOND MILK
7G ACTIVE DRY YEAST
2 TBSP. SUGAR-FREE MAPLE SYRUP
1 TBSP. GROUND FLAXSEED
1 TBSP. 100% COCONUT OIL (MELTED)
90G CHOCOLATE VEGAN PROTEIN BLEND
180G WHOLEMEAL FLOUR
1 TSP. GROUND CINNAMON
•
•
•
•
FILLING:
70G PECAN NUTS
2 MEDIUM RIPE BANANAS
6 MEDJOOL DATES (DESTONED)
1 TBSP. GROUND CINNAMON
DAIRY-FREE CREAM CHEESE ICING:
• 1-2 TBSP. ALMOND MILK
• 100G VEGAN CREAM CHEESE
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK AT THE NEXT PAGE
21
INGREDIENT SWAP
GIANT DAIRY-FREE
PROTEIN CINNAMON ROLLS
WEIGHT LOSS
DOUGH:
145ML ALMOND MILK
6G ACTIVE DRY YEAST
1 1/2 TBSP. SUGAR-FREE
MAPLE SYRUP
1 TBSP. GROUND FLAXSEED
1 TBSP. 100% COCONUT OIL (MELTED)
70G CHOCOLATE SMOOTH IMPACT
WHEY PROTEIN
140G WHOLEMEAL FLOUR
1 TSP. GROUND CINNAMON
CREAM CHEESE ICING:
1 1/2 TBSP. ALMOND MILK
75G LOW-FAT CREAM CHEESE
BUILD MUSCLE
FILLING:
55G PECAN NUTS
1 1/2 MEDIUM RIPE BANANAS
5 MEDJOOL DATES (DESTONED)
1 TBSP. GROUND CINNAMON
Nutritional Info per serving
Calories: 210 kcal
Carbs: 23.3g
Protein: 10.1g
Fat: 8.6g
DOUGH:
225ML ALMOND MILK
8G ACTIVE DRY YEAST
2 1/2 TBSP. SUGAR-FREE
MAPLE SYRUP
1 TBSP. GROUND FLAXSEED
1 TBSP. 100% COCONUT OIL (MELTED)
100G CHOCOLATE SMOOTH IMPACT
WHEY PROTEIN
200G WHOLEMEAL FLOUR
1 TSP. GROUND CINNAMON
FILLING:
85G PECAN NUTS
2 1/2 MEDIUM RIPE BANANAS
4 MEDJOOL DATES (DESTONED)
1 TBSP. GROUND CINNAMON
Nutritional Info per serving
Calories: 330 kcal
Carbs: 36.7g
Protein: 15.9g
Fat: 13.4g
CREAM CHEESE ICING:
2 1/1 TBSP. ALMOND MILK
125G CREAM CHEESE
22
Great for:
CALORIES
169
CARBS
22g
PROTEIN
13g
FAT
3g
SHEET-PAN
PROTEIN-PANCAKES
INSTRUCTIONS:
1.
Preheat your oven to 220°C.
2.
Add the eggs to a large mixing bowl and beat well. Then
add the milk and whisk to combine.
3.
Next, add the flour, baking powder, and protein to the
bowl. Whisk well into a smooth batter.
4.
Line a sheet pan with baking paper and pour in the
pancake batter, taking care to spread evenly.
5.
Place your toppings onto the pancake batter. We went
for sliced strawberries and blueberries, but you can get
creative with other ingredients.
6.
Bake for 15 minutes, or until golden brown.
7.
Cut into squares and either enjoy immediately, or store in
the fridge in a sealed container for up to 5 days.
MAKES
9
Nutritional info per pancake:
PANCAKES
INGREDIENTS
• 3 EGGS
• 3 SCOOPS IMPACT WHEY PROTEIN
(VANILLA)
• 300ML MILK
• 200G PLAIN FLOUR
• 2 TSP. BAKING POWDER
• 150G STRAWBERRIES (SLICED)
• 150G BLUEBERRIES
• SUGAR-FREE SYRUP (GOLDEN SYRUP)
(OPTIONAL)
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
23
INGREDIENT SWAP
SHEET-PAN
PROTEIN-PANCAKES
BUILD MUSCLE
VEGAN
EGG SUBSTITUTE * OR 1.5 MASHED
BANANA
3 SCOOPS VANILLA SOY PROTEIN
ISOLATE
300ML DAIRY-FREE MILK
200G PLAIN FLOUR
2 TSP. BAKING POWDER
150G STRAWBERRIES (SLICED)
150G BLUEBERRIES
*THE AMOUNT INSTRUCTED BY PACKAGING TO EQUAL 3 EGGS
Nutritional Info per pancake
Calories: 141 kcal
Carbs: 26.8g
WEIGHT LOSS
3 LARGE EGGS
3 1/2 SCOOPS IMPACT WHEY PROTEIN
(VANILLA)
3 SMALL EGGS
2 1/2 SCOOPS IMPACT WHEY PROTEIN
(VANILLA)
370ML MILK
230ML MILK
250G PLAIN FLOUR
150G PLAIN FLOUR
2 1/2 TSP. BAKING POWDER
1 1/2 TSP. BAKING POWDER
180G STRAWBERRIES (SLICED)
120G STRAWBERRIES (SLICED)
180G BLUEBERRIES
120G BLUEBERRIES
Nutritional Info per pancake
Nutritional Info per pancake
Calories: 207 kcal
Calories: 131 kcal
Carbs: 26.9g
Carbs: 17.1g
Protein: 15.9g
Protein: 10.1g
Fat: 3.6g
Fat: 2.4g
Protein: 4.9g
Fat: 0.4g
24
LUNCH
Did you know that your lunch break will help determine your
productivity level for the rest of the day?
That’s right.
According to research, taking a lunch break allows you to recharge,
refocus and gives your mind a rest. Sounds simple, right? But what
you eat for lunch also matters.
Having a hearty lunch is crucial for keeping your energy levels up
and adulting for the rest of the day. This is because it raises your
blood sugar levels, allowing you to power through your afternoons.
There are so many options when it comes to lunch – not all of them
are kind on your macros though. Or bank account for that matter.
That’s where we come in.
Fancy a crisp chipotle chicken salad? Some zingy teriyaki beef?
Perhaps a couple of pizza rolls or a classic like chicken satay?
When it comes to delicious and nutritious meal prep, we know how
to please a crowd. Just sayin’. Heck, we’ve even thrown in some veggie and
vegan options like our one-pot lentil dhal and halloumi wraps — perfect
even if you’re just trying to reduce your weekly meat intake.
FIND WHAT’S RIGHT FOR YOU.
Take a look through and try not to get too excited for tomorrow’s lunch break,
we dare you.
VEGAN
BUILD MUSCLE
WEIGHT LOSS
GET LEAN
25
Great for:
CALORIES
509
CARBS
33g
PROTEIN
48g
FAT
MAKES
3
Nutritional info per portion:
21g
POR TIONS
INGREDIENTS
•
•
•
•
•
•
•
•
•
•
CHIPOTLE
CHICKEN SALAD
INSTRUCTIONS:
1.
Mix together chipotle paste, olive oil, garlic, lime juice,
cumin, smoked paprika, chilli powder, and honey, then
season with salt and pepper to taste.
2.
Massage the marinade into chicken breasts. Leave to
marinate (preferably overnight).
3.
Now, add the avocado, coriander, garlic, Greek yoghurt, lime
juice, milk, salt and pepper to a blender or food processor
and blitz until smooth.
4.
Heat coconut oil in a non-stick pan and add your marinated
chicken breasts. Fry for 5-7 minutes on each side. Make sure
chicken is cooked through before slicing.
5.
To serve, add lettuce, cherry tomatoes, black beans and
pepper to a bowl and mix together. Then add your chipotle
chicken breast on top followed by your avocado dressing.
Dig in!
FOR THE CHICKEN:
25G CHIPOTLE PASTE (CAN BE FOUND
IN ANY LARGE SUPERMARKET)
1 TBSP. EXTRA VIRGIN OLIVE OIL
1 GARLIC CLOVE (FINELY CHOPPED)
JUICE OF ½ A LIME
½ TSP. CUMIN
½ TSP. SMOKED PAPRIKA
½ TSP. CHILLI POWDER
1 TBSP. HONEY
2 CHICKEN BREASTS
(APPROX. 150G EACH)
1 TBSP. COCONUT OIL
•
•
•
•
•
AVOCADO DRESSING:
1 LARGE AVOCADO
A HANDFUL OF CORIANDER
(STEMS REMOVED)
1 GARLIC CLOVE (FINELY CHOPPED)
200G 0% FAT GREEK YOGHURT
JUICE OF ½ A LIME
A SPLASH OF MILK
SALT AND PEPPER TO TASTE
•
•
•
•
TO SERVE:
LETTUCE (CHOPPED)
CHERRY TOMATOES (HALVED)
2 TBSP. BLACK BEANS
1 BELL PEPPER (DICED)
•
•
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
26
INGREDIENT SWAP
CHIPOTLE
CHICKEN SALAD
VEGAN METHOD
1.
2.
3.
4.
5.
Mix together chipotle paste,
olive oil, garlic, lime juice,
cumin, smoked paprika, chilli
powder, and maple syrup, then
season with salt and pepper to
taste.
VEGAN
FOR THE ‘CHICKEN’:
AVOCADO DRESSING:
25G CHIPOTLE PASTE (CAN
BE FOUND IN ANY LARGE
SUPERMARKET)
1 LARGE AVOCADO
1 TBSP. EXTRA VIRGIN OLIVE OIL
1 GARLIC CLOVE (FINELY CHOPPED)
A HANDFUL OF CORIANDER
(STEMS REMOVED)
Then transfer your marinade
to a large bowl along with the
plant-based chicken pieces and
massage your marinade into
each one. Leave to marinade
if you have time, if not, don’t
worry.
1 GARLIC CLOVE (FINELY CHOPPED)
TO SERVE:
Now, add the avocado,
coriander, garlic, Greek
yoghurt, lime juice, milk, salt
and pepper to a blender or
food processor and blitz until
smooth. Set aside.
1 TBSP. MAPLE SYRUP
300G PLANT-BASED CHICKEN PIECES
1 TBSP. COCONUT OIL
CHERRY TOMATOES (HALVED)
Heat coconut oil in a nonstick pan and add your plantbased chicken pieces. Fry until
cooked through.
JUICE OF ½ A LIME
½ TSP. CUMIN
½ TSP. SMOKED PAPRIKA
½ TSP. CHILLI POWDER
200G DAIRY-FREE GREEK YOGHURT
JUICE OF ½ A LIME
A SPLASH OF DAIRY-FREE MILK
SALT AND PEPPER TO TASTE
LETTUCE (CHOPPED)
2 TBSP. BLACK BEANS
1 BELL PEPPER (DICED)
Nutritional Info per portion
Calories: 433 kcal
Carbs: 14.8g
Protein: 25.8g
Fat: 23.5g
To serve, add lettuce, cherry
tomatoes, black beans and
pepper to a bowl and mix
together. Then add your
chipotle chicken on top
followed by your avocado
dressing. Dig in!
LOOK AT THE NEXT PAGE
27
INGREDIENT SWAP
CHIPOTLE
CHICKEN SALAD
WEIGHT LOSS
BUILD MUSCLE
FOR THE CHICKEN:
AVOCADO DRESSING:
FOR THE CHICKEN:
AVOCADO DRESSING:
25G CHIPOTLE PASTE (CAN
BE FOUND IN ANY LARGE
SUPERMARKET)
3/4 OF A LARGE AVOCADO
30G CHIPOTLE PASTE (CAN
BE FOUND IN ANY LARGE
SUPERMARKET)
1 1/4 LARGE AVOCADO
1 LEVEL TBSP. EXTRA VIRGIN OLIVE
OIL
1 GARLIC CLOVE (FINELY CHOPPED)
1 HEAPED TBSP. EXTRA VIRGIN
OLIVE OIL
1 GARLIC CLOVE (FINELY CHOPPED)
1 GARLIC CLOVE (FINELY CHOPPED)
JUICE OF ½ A LIME
½ TSP. CUMIN
½ TSP. SMOKED PAPRIKA
A HANDFUL OF CORIANDER (STEMS
REMOVED)
155G 0% FAT GREEK YOGHURT
JUICE OF ½ A LIME
A SPLASH OF MILK
SALT AND PEPPER TO TASTE
1 GARLIC CLOVE (FINELY CHOPPED)
JUICE OF ½ A LIME
½ TSP. CUMIN
½ TSP. SMOKED PAPRIKA
A HANDFUL OF CORIANDER (STEMS
REMOVED)
250G GREEK YOGHURT
JUICE OF ½ A LIME
A SPLASH OF MILK
SALT AND PEPPER TO TASTE
½ TSP. CHILLI POWDER
TO SERVE:
½ TSP. CHILLI POWDER
TO SERVE:
1 LEVEL TBSP. HONEY
LETTUCE (CHOPPED)
11/4 TBSP. HONEY
LETTUCE (CHOPPED)
2 CHICKEN BREASTS (APPROX. 120G
EACH)
1 LEVEL TBSP. COCONUT OIL
CHERRY TOMATOES (HALVED)
2 TBSP. BLACK BEANS
2 CHICKEN BREASTS (APPROX. 180G
EACH)
2 TBSP. BLACK BEANS
1 BELL PEPPER (DICED)
1 HEAPED TBSP. COCONUT OIL
Nutritional Info per portion
Nutritional Info per portion
Calories: 394 kcal
Calories: 623 kcal
Carbs: 25.5g
Carbs: 40.4g
Protein: 37.5g
Protein: 58.8g
Fat: 16.3g
Fat: 25.7g
CHERRY TOMATOES (HALVED)
1 BELL PEPPER (DICED)
28
Great for:
CALORIES
436
CARBS
35g
PROTEIN
30g
FAT
21g
ONE-TRAY ROASTED
HALLOUMI WRAPS
INSTRUCTIONS:
1.
Preheat the oven to 200°C.
2.
Place the slices of pepper, courgette and red onion on a
baking tray and sprinkle with oil, salt and oregano. Cook
for 10 minutes.
3.
Meanwhile, slice the halloumi in rectangular pieces about
a centimetre thick.
4.
Then, place the houmous into a small bowl with a splash
of water.
5.
Add the halloumi to the tray with vegetables and return
back to the oven to roast for a further 10 minutes.
6.
Warm up the tortillas and start to build your wraps.
Spread around 1-2 tablespoons of hummus over the
wrap, then add a quarter of the roasted veg, halloumi
and a handful of spinach or salad leaves.
7.
Make a tight wrap by folding over two opposite sides
of the tortilla first, and then rolling up from the bottom.
Slice diagonally and enjoy!
MAKES
4
Nutritional info per wrap:
POR TIONS
INGREDIENTS
•
•
•
•
•
•
•
•
•
•
3 PEPPERS (SLICED)
1 COURGETTE (THINLY SLICED)
1 RED ONION (SLICED)
1 TSP. OREGANO
1 TSP. SALT
4 WHOLEGRAIN TORTILLA WRAPS
1 POT HOUMOUS (200G)
1 BLOCK HALLOUMI (225G)
SPLASH OF WATER
BABY SPINACH OR SALAD LEAVES
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK AT THE NEXT PAGE
29
INGREDIENT SWAP
ONE-TRAY ROASTED
HALLOUMI WRAPS
WEIGHT LOSS
VEGAN
BUILD MUSCLE
3 PEPPERS (SLICED)
3 PEPPERS (SLICED)
3 PEPPERS (SLICED)
1 COURGETTE (THINLY SLICED)
1 COURGETTE (THINLY SLICED)
1 RED ONION (SLICED)
1 RED ONION (SLICED)
1 LARGE COURGETTE (THINLY
SLICED)
1 TSP. OREGANO
1 TSP. OREGANO
1 TSP. SALT
1 TSP. SALT
4 WHOLEGRAIN TORTILLA WRAPS
4 WHOLEGRAIN TORTILLA WRAPS
1 POT HOUMOUS (200G)
3/4 POT HOUMOUS (150G)
1 BLOCK OF DAIRY-FREE HALLOUMI
450G HALLOUMI
SPLASH OF WATER
SPLASH OF WATER
BABY SPINACH OR SALAD LEAVES
BABY SPINACH OR SALAD LEAVES
Nutritional Info
per wrap
Calories: 459 kcal
Nutritional Info
per wrap
Calories: 338 kcal
Carbs: 57.9g
Nutritional Info
per wrap
Carbs: 27g
Protein: 12.4g
Calories: 675 kcal
Protein: 23g
Fat: 20.3g
Carbs: 48g
Fat: 16g
Protein: 33g
1 LARGE RED ONION (SLICED)
1 TSP. OREGANO
1 TSP. SALT
5 WHOLEGRAIN TORTILLA WRAPS
300G HOUMOUS
250G HALLOUMI
SPLASH OF WATER
BABY SPINACH OR SALAD LEAVES
Fat: 35g
30
Great for:
CALORIES
284
CARBS
22.2g
PROTEIN
50g
FAT
MAKES
4
Nutritional info per portion:
3.7g
POR TIONS
SPICY CHICKEN
WITH COUSCOUS
INGREDIENTS
1.
Firstly, make a marinade by adding the curry paste,
chutney, turmeric, salt and olive oil to a bowl and
mixing well.
•
•
•
•
•
•
•
•
2.
Cut each chicken breast in half and add to the
marinade, stirring until well covered, and then leave
aside for at least 20 minutes - ideally in the fridge
overnight.
3.
Heat a grill pan over medium heat and lay out your
chicken pieces. Grill for 5-6 minutes on each side,
or until golden and slightly charred.
OPTIONAL EXTRAS
• POMEGRANATE SEEDS
• CORIANDER
4.
Meanwhile, place the couscous in a bowl and pour
in the boiling vegetable stock. Cover the bowl with
a lid and leave to soak for around 5 minutes, then
fluff your couscous with a fork and add any extras.
5.
Finally, divide your couscous into four containers,
top with two pieces of marinated chicken and finish
with a sprinkle of coriander.
INSTRUCTIONS:
1 TBSP. CURRY PASTE
1 TBSP. MANGO CHUTNEY
½ TSP. TURMERIC
SALT TO TASTE
50ML OLIVE OIL
4 CHICKEN BREAST
300G COUSCOUS
350ML VEGETABLE STOCK
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK AT THE NEXT PAGE
31
INGREDIENT SWAP
SPICY CHICKEN
WITH COUSCOUS
VEGAN METHOD
1.
Firstly, make a marinade for your ‘chicken’
by adding the curry paste, chutney, turmeric,
salt and olive oil to a bowl and mixing well.
2.
Then, add your plant-based chicken pieces to
the marinade, stirring until well covered, and
then leave aside for at least 20 minutes —
ideally in the fridge overnight.
3.
Next, heat a grill pan over medium heat and
lay out your chicken pieces. Grill for 5-6
minutes on each side, or until golden and
slightly charred.
4.
Meanwhile, place the couscous in a big bowl
and carefully pour in the boiling vegetable
stock. Cover the bowl with a lid and leave
to soak for around 5 minutes, then fluff your
couscous with a fork and add any extras you
want — pomegranate seeds are great for a
flash of colour and burst of flavour.
5.
Finally, divide your couscous into 4
containers, top with two pieces of marinated
chicken and finish with a sprinkle of
coriander.
VEGAN
1 TBSP. CURRY PASTE
OPTIONAL EXTRAS:
1 TBSP. MANGO CHUTNEY
POMEGRANATE SEEDS
½ TSP. TURMERIC
CORIANDER
SALT TO TASTE
50ML OLIVE OIL
300G PLANT-BASED CHICKEN PIECES
300G COUSCOUS
350ML VEGETABLE STOCK
WEIGHT LOSS
Nutritional Info per portion
Calories: 362 kcal
Carbs: 32.3g
Protein: 19.4g
Fat: 14.2g
BUILD MUSCLE
1 LEVEL TBSP. CURRY PASTE
OPTIONAL EXTRAS:
1 HEAPED TBSP. CURRY PASTE
OPTIONAL EXTRAS:
1 LEVEL TBSP. MANGO CHUTNEY
POMEGRANATE SEEDS
1 HEAPED TBSP. MANGO CHUTNEY
POMEGRANATE SEEDS
½ TSP. TURMERIC
CORIANDER
½ TSP. TURMERIC
CORIANDER
SALT TO TASTE
40ML OLIVE OIL
3 CHICKEN BREAST
230G COUSCOUS
270ML VEGETABLE STOCK
Nutritional Info per portion
Calories: 220 kcal
Carbs: 17.2g
SALT TO TASTE
60ML OLIVE OIL
6 CHICKEN BREAST
Protein: 40g
370G COUSCOUS
Fat: 2.9g
430ML VEGETABLE STOCK
Nutritional Info per portion
Calories: 549 kcal
Carbs: 53g
Protein: 59g
Fat: 10g
32
Great for:
CALORIES
570
CARBS
54g
PROTEIN
45g
FAT
MAKES
4
Nutritional info per portion:
20g
POR TIONS
INGREDIENTS
CHICKEN SATAY
MEAL PREP
INSTRUCTIONS:
1.
Heat your oil in a pan and fry the onion for 5-6
minutes until soft. Then add the garlic, ginger, and
chilli. Fry for 2 minutes before setting aside and
allowing to cool.
2.
Blend with the peanut butter, yoghurt, soy sauce,
honey, and curry powder and blitz until you have a
thick sauce.
3.
Coat your chicken breasts with the sauce. Cover
and leave to marinate in the fridge for at least 30
minutes.
4.
Skewer your chicken pieces onto 8 skewers
(roughly 5-6 pieces of chicken per skewer) and
place on a baking tray. Grill for 8-10 minutes.
5.
Put together four meal prep boxes by adding two
skewers into each container on top of a bed of
rice and salad. Garnish with coriander and a lime
wedge. This will last 3-4 days in the fridge.
•
•
•
•
•
1 TBSP. 100% COCONUT OIL
•
•
•
•
•
•
100G ALL-NATURAL PEANUT BUTTER
•
•
•
•
1 ONION (SLICED)
3 GARLIC CLOVES (CHOPPED)
THUMB-SIZED CUBE OF GINGER (GRATED)
1 RED CHILLI (DESEEDED
AND FINELY CHOPPED)
100G NATURAL YOGHURT
2 TBSP. SOY SAUCE
1 TBSP. HONEY
1 TBSP. CURRY POWDER
500G CHICKEN BREAST (DICED)
TO SERVE:
200G BASMATI RICE (DRY WEIGHT)
OR 600G COOKED WEIGHT
SALAD
LIME WEDGE
CORIANDER TO GARNISH
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK AT THE NEXT PAGE
33
INGREDIENT SWAP
CHICKEN SATAY
MEAL PREP
VEGAN METHOD
1.
2.
3.
4.
Heat your oil in a pan and add
the onion. Fry for 5-6 minutes
until soft and then add the garlic,
ginger, and chilli.
Continue to fry for 2 minutes
before setting aside and allowing
to cool.
Once cooled, add to a blender
along with the peanut butter,
yoghurt, soy sauce, maple syrup,
and curry powder and blitz until
you have a well-blended but
thick, chunky sauce.
Transfer your sauce to a
bowl and add the plant-based
chicken pieces. Mix together,
making sure that all the
chicken pieces are coated
in satay sauce. Cover and leave
to marinate in the fridge for at
least 30 minutes.
5.
Skewer your chicken pieces
onto 8 skewers (it should
be roughly 5-6 pieces of
chicken per skewer), place on
a baking tray and then grill for
8-10 minutes.
6.
Put together 4 meal prep
boxes by adding 2 skewers
into each container on top of
a bed of rice and salad, then
garnish with coriander and a
lime wedge. This will last 3-4
days refrigerated.
VEGAN
1 TBSP. 100% COCONUT OIL
TO SERVE:
1 ONION (SLICED)
3 GARLIC CLOVES (CHOPPED)
200G BASMATI RICE (DRY WEIGHT)
OR 600G COOKED WEIGHT
THUMB-SIZED CUBE OF GINGER
(GRATED)
SALAD
LIME WEDGE
1 RED CHILLI (DESEEDED AND FINELY
CHOPPED)
CORIANDER TO GARNISH
100G ALL-NATURAL PEANUT BUTTER
100G DAIRY-FREE YOGHURT
2 TBSP. SOY SAUCE
1 TBSP. MAPLE SYRUP
1 TBSP. CURRY POWDER
500G PLANT-BASED CHICKEN PIECES
Nutritional Info per serving
Calories: 494.5 kcal
Carbs: 44.9g
Protein: 29.5g
Fat: 18.2g
LOOK AT THE NEXT PAGE
34
INGREDIENT SWAP
CHICKEN SATAY
MEAL PREP
WEIGHT LOSS
1 LEVEL TSP. 100% COCONUT OIL
1 ONION (SLICED
3 GARLIC CLOVES (CHOPPED
THUMB-SIZED CUBE OF GINGER
(GRATED
1 RED CHILLI (DESEEDED AND FINELY
CHOPPED
60G ALL-NATURAL PEANUT BUTTER
80G NATURAL YOGHURT
2 TBSP. SOY SAUCE
1 TBSP. HONEY
1 TBSP. CURRY POWDER
400G CHICKEN BREAST (DICED
BUILD MUSCLE
TO SERVE:
100G BASMATI RICE (DRY WEIGHT)
OR 300G COOKED WEIGHT
SALAD
LIME WEDGE
CORIANDER TO GARNISH
1 TBSP. 100% COCONUT OIL
1 ONION (SLICED)
3 GARLIC CLOVES (CHOPPED)
LARGE THUMB-SIZED CUBE OF
GINGER (GRATED)
1 RED CHILLI (DESEEDED AND FINELY
CHOPPED)
120G ALL-NATURAL PEANUT BUTTER
120G NATURAL YOGHURT
2 TBSP. SOY SAUCE
1 TBSP. HONEY
1 HEAPED TBSP. CURRY POWDER
600G CHICKEN BREAST (DICED)
Nutritional Info per serving
Nutritional Info per serving
Calories: 354 kcal
Calories: 664 kcal
Carbs: 36g
Carbs: 60g
Protein: 33g
Protein: 52g
Fat: 8g
Fat: 25g
TO SERVE:
200G BASMATI RICE (DRY WEIGHT)
OR 600G COOKED WEIGHT
SALAD
LIME WEDGE
CORIANDER TO GARNISH
35
Great for:
MAKES
4
Nutritional info per portion:
CALORIES
656
CARBS
111g
PROTEIN
31g
FAT
11g
ONE-POT
LENTIL DAHL
INSTRUCTIONS:
1.
First, fry onion, garlic and ginger in coconut oil for 3-4
minutes over medium heat. While waiting, dissolve a stock
cube in 1200ml boiling water.
2.
Add the turmeric, cumin and curry powder to the pan and
fry for a further minute while stirring.
3.
Add the lentils and stir to make sure that they’re fully
combined. Then add the tomatoes. Pour in the stock, stirring
until everything is combined. Leave to simmer for 30 minutes,
stirring occasionally.
For the naans, add the flour, salt, baking powder and
yoghurt to a bowl and mix well until you have a thick dough.
4.
5.
Knead the dough into a ball on a floured surface and cut into
equal sections.
6.
Shape each section into a flat disc and place them into a
frying pan over medium heat, one at a time. Fry on each
side until it begins to rise up and brown.
7.
Once your one-pot lentil dahl has cooked, stir well and
then portion up with rice. Add a mini naan and garnish
with coriander.
POR TIONS
INGREDIENTS
FOR THE LENTIL DAHL:
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
2 TBSP. 100% COCONUT OIL
1 ONION (CHOPPED)
1-INCH PIECE GINGER (GRATED)
3 GARLIC CLOVES (CRUSHED)
1.5 TBSP. TURMERIC
1.5 TBSP. CUMIN
1.5 TBSP. MEDIUM CURRY POWDER
300G RED LENTILS (WASHED)
1 TIN CHOPPED TOMATOES (400G)
1.2L VEGETABLE STOCK
CORIANDER TO SERVE
150G BASMATI RICE (DRY WEIGHT)
COOKED TO PACK INSTRUCTIONS
FOR THE HOMEMADE NAAN:
200G PLAIN FLOUR
¼ TSP. SALT
2 TSP. BAKING POWDER
250G PLAIN DAIRY-FREE YOGHURT
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK AT THE NEXT PAGE
36
INGREDIENT SWAP
ONE-POT
LENTIL DAHL
WEIGHT LOSS
1 LEVEL TBSP. 100% COCONUT OIL
1 ONION (CHOPPED)
1-INCH PIECE GINGER (GRATED)
BUILD MUSCLE
Nutritional Info per portion
dahl and naan:
Calories: 520 kcal
2 HEAPED TBSP. 100% COCONUT OIL
1 LARGE ONION (CHOPPED)
Carbs: 93g
1 PIECE OF GINGER (GRATED)
3 GARLIC CLOVES (CRUSHED)
Protein: 24g
1.5 TBSP. TURMERIC
Fat: 5g
3 GARLIC CLOVES (CRUSHED)
1.5 TBSP. TURMERIC
1.5 TBSP. CUMIN
1.5 TBSP. MEDIUM CURRY POWDER
1.5 TBSP. CUMIN
1.5 TBSP. MEDIUM CURRY POWDER
230G RED LENTILS (WASHED)
370G RED LENTILS (WASHED)
400G CHOPPED TOMATOES
1L VEGETABLE STOCK
400G CHOPPED TOMATOES
1.2L VEGETABLE STOCK
CORIANDER TO SERVE
CORIANDER TO SERVE
150G BASMATI RICE (DRY WEIGHT) COOKED TO PACK INSTRUCTIONS
150G BASMATI RICE (DRY WEIGHT) COOKED TO PACK INSTRUCTIONS
FOR THE HOMEMADE NAAN:
FOR THE HOMEMADE NAAN:
250G PLA IN FLOUR
155G PLA IN FLOUR
¼ TSP. S ALT
¼ TSP. S ALT
2 TSP. BAKING POWDER 300G
2 TSP. BAKING POWDER 200G
PLAIN DAIRY-FREE YOGHURT
Nutritional Info per portion
dahl and naan:
Calories: 771 kcal
Carbs: 129g
Protein: 27g
Fat: 12g
PLAIN DAIRY-FREE YOGHURT
37
Great for:
CALORIES
527
CARBS
68g
PROTEIN
36g
FAT
MAKES
4
Nutritional info per portion:
11g
POR TIONS
INGREDIENTS
ONE-TRAY CASHEW
CHICKEN MEAL PREP
INSTRUCTIONS:
1.
Preheat the oven to 200°C.
2.
In a large bowl, whisk together cashew butter, soy sauce,
maple syrup, garlic and five spice.
3.
Add the diced chicken and broccoli florets to the bowl
and coat well. Pour into a deep baking tray and bake for
20 minutes.
4.
Meanwhile, heat a frying pan on a high heat, add the
cashews. Toss and allow to brown on the other side.
5.
Once the cashew chicken and broccoli are baked, stir
through the cashew nuts and chillies, divide and place into
Tupperware boxes with the cooked basmati rice. Sprinkle a
little chopped coriander over each and refrigerate.
•
•
•
•
•
•
•
•
•
•
•
3 TBSP. CASHEW BUTTER
2 TBSP. SOY SAUCE
2 TBSP. MAPLE OR AGAVE SYRUP
2 CLOVES GARLIC
1 TSP. CHINESE FIVE SPICE
4 CHICKEN BREASTS (DICED)
1 HEAD BROCCOLI (CUT INTO FLORETS)
40G CASHEW NUTS
2 RED CHILLIES (DICED)
HANDFUL FRESH CORIANDER
300G BASMATI RICE (COOKED WEIGHT)
OR 100G DRY WEIGHT
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK AT THE NEXT PAGE
38
INGREDIENT SWAP
ONE-TRAY CASHEW
CHICKEN MEAL PREP
VEGAN METHOD
1.
Preheat oven to 200°C or 180°C for
fan-assisted. In a large bowl, whisk together
cashew butter, soy sauce, maple syrup, garlic
and five spice.
2.
Add the plant-based chicken pieces and
broccoli florets to the bowl and coat well.
3.
Pour the contents of the bowl into a deep
baking tray and bake for 20 minutes.
4.
Meanwhile, toast your cashew nuts. Heat a
frying pan on a high heat, add the cashews
and don’t move them until they begin to
brown and pop a little. Toss and allow to
brown on the other side.
VEGAN
3 TBSP. CASHEW BUTTER
Once the cashew chicken and broccoli are
baked, stir through the cashew nuts and
chillies, divide and place into Tupperware
boxes with the cooked basmati rice. Sprinkle
a little chopped coriander over each and
refrigerate. Easy!
WEIGHT LOSS
2 RED CHILLIES (DICED)
2 TBSP. SOY SAUCE
HANDFUL FRESH CORIANDER
2 TBSP. MAPLE OR AGAVE SYRUP
300G BASMATI RICE (COOKED
WEIGHT) OR 100G DRY WEIGHT
2 CLOVES GARLIC
5.
40G CASHEW NUTS
1 TSP. CHINESE FIVE-SPICE
400G PLANT-BASED CHICKEN PIECES
1 HEAD BROCCOLI
(CUT INTO FLORETS)
Nutritional Info per portion
Calories: 371 kcal
Carbs: 36.4g
Protein: 21.2g
Fat: 9.1g
BUILD MUSCLE
1.5 RED CHILLIES (DICED)
3.5 TBSP. CASHEW BUTTER
1.5 TBSP. SOY SAUCE
HANDFUL FRESH CORIANDER
2.5 TBSP. SOY SAUCE
HANDFUL FRESH CORIANDER
1.5 TBSP. SUGAR-FREE MAPLE SYRUP
225G BASMATI RICE (COOKED
WEIGHT) OR 75G DRY WEIGHT
2.5 TBSP. SUGAR-FREE MAPLE SYRUP
360G BASMATI RICE (COOKED
WEIGHT) OR 120G DRY WEIGHT
Nutritional Info per portion
Calories: 408 kcal
1 TSP. CHINESE FIVE-SPICE
2.5 TBSP. CASHEW BUTTER
2 CLOVES GARLIC
1 TSP. CHINESE FIVE-SPICE
3 CHICKEN BREASTS (DICED)
1 HEAD BROCCOLI (CUT
INTO FLORETS)
31G CASHEW NUTS
Carbs: 52.7g
Protein: 27.9g
Fat: 8.6g
2 CLOVES GARLIC
5 CHICKEN BREASTS (DICED)
1 HEAD BROCCOLI (CUT
INTO FLORETS)
50G CASHEW NUTS
2.5 RED CHILLIES (DICED)
Nutritional Info per portion
Calories: 645 kcal
Carbs: 83.3g
Protein: 44.1g
Fat: 13.4g
39
Great for:
CALORIES
418
CARBS
45g
PROTEIN
36g
FAT
MAKES
3
Nutritional info per portion:
10g
POR TIONS
FISH & RICE HIGH PROTEIN
KEDGEREE MEAL PREP
INGREDIENTS
INSTRUCTIONS:
1.
Place the smoked haddock into a large frying pan over a
medium heat. Cover with an inch of water. Bring to the boil
then turn the heat down and simmer for 5 minutes. Once
cooked, remove from the heat and break apart into chunks.
2.
Pour the water out of the pan and add the coconut oil. Add
the chopped onion and simmer over a medium to low heat for
5 minutes until golden.
3.
Add the turmeric, ground coriander and curry powder and
cook for a further 30 seconds.
4.
Add the cooked rice, haddock, and stir. Heat through, then
add the boiled eggs and stir again.
5.
Transfer to meal-prep containers and serve with your choice
of vegetables.
•
•
•
•
•
•
•
3 FILLETS SMOKED HADDOCK
1 TSP. COCONUT OIL
1 WHITE ONION (FINELY CHOPPED)
1 TSP. TURMERIC
1 TSP. GROUND CORIANDER
1 TSP. MEDIUM CURRY POWDER
3 HARD-BOILED EGGS (PEELED
AND QUARTERED)
• 500G COOKED WHOLEGRAIN
RICE OR (160G DRY WEIGHT)
• HANDFUL FRESH CORIANDER
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK AT THE NEXT PAGE
40
INGREDIENT SWAP
FISH & RICE HIGH PROTEIN
KEDGEREE MEAL PREP
VEGAN METHOD
1.
1. Add the coconut oil to a pan. Add the
chopped onion and simmer over a medium to
low heat for 5 minutes until golden.
2.
Add the turmeric, ground coriander and curry
powder and cook for a further 30 seconds,
stirring occasionally.
3.
4.
Add the cooked rice and crumble the tofu
into the pan and cook for 6-8 minutes. Stir
often so that the rice and tofu are well coated
with the mixture.
Transfer to meal-prep containers and serve
with your choice of vegetables.
WEIGHT LOSS
2 FILLETS SMOKED HADDOCK
1 LEVEL TSP. COCONUT OIL
300G COOKED WHOLEGRAIN RICE
OR (100G DRY WEIGHT)
HANDFUL FRESH CORIANDER
1 LEVEL TSP. TURMERIC
Nutritional Info per portion
Calories: 306 kcal
1 LEVEL TSP. MEDIUM CURRY
POWDER
3 HARD-BOILED EGGS
(PEELED AND QUARTERED)
BLOCK OF FIRM TOFU (280G)
1 TSP. COCONUT OIL
1 WHITE ONION (FINELY CHOPPED)
1 TSP. TURMERIC
HANDFUL FRESH CORIANDER
Nutritional Info per portion
Calories: 423 kcal
Carbs: 58g
1 TSP. GROUND CORIANDER
Protein: 19g
1 TSP. MEDIUM CURRY POWDER
Fat: 13g
500G COOKED WHOLEGRAIN RICE
OR (160G DRY WEIGHT)
BUILD MUSCLE
1 WHITE ONION (FINELY CHOPPED)
1 LEVEL TSP. GROUND CORIANDER
VEGAN
Carbs: 30g
Protein: 26g
Fat: 9g
4 FILLETS SMOKED HADDOCK
1 HEAPED TSP. COCONUT OIL
1 LARGE WHITE ONION
(FINELY CHOPPED)
1 HEAPED TSP. TURMERIC
1 HEAPED TSP. GROUND CORIANDER
1 HEAPED TSP. MEDIUM
CURRY POWDER
600G COOKED WHOLEGRAIN RICE OR
(200G DRY WEIGHT)
HANDFUL FRESH CORIANDER
Nutritional Info per portion
Calories: 570 kcal
Carbs: 54g
Protein: 52g
Fat: 15g
6 HARD-BOILED EGGS
(PEELED AND QUARTERED)
41
Great for:
CALORIES
372
CARBS
24g
PROTEIN
44g
FAT
MAKES
4
Nutritional info per portion:
10g
POR TIONS
LOW-CARB TERIYAKI
BEEF ZOODLES
INGREDIENTS
•
•
•
•
75ML SOY SAUCE
120ML WATER
1.5 TBSP. CORNSTARCH
4-5 TBSP. SUGAR-FREE MAPLE SYRUP
• OPTIONAL: 1 CLOVE GARLIC (CHOPPED
AND ½ THUMB GINGER (GRATED) FOR
INSTRUCTIONS:
1.
Whisk soy, water and cornstarch in a saucepan and heat
gently for 5-6 minutes until the sauce has thickened.
2.
Add the garlic and ginger. Once thickened, whisk in the
maple syrup and remove from the heat.
3.
Preheat a large wok or pan; when it’s really hot, add the
coconut oil and steak slices and sauté for 1-2 minutes,
flipping occasionally.
4.
Add the spiralised courgette and chopped pepper and
stir-fry for a further 2-3 minutes.
5.
Finally, stir through the teriyaki sauce and edamame beans
then transfer to Tupperware boxes and allow to cool.
Sprinkle a few sesame seeds over each and refrigerate.
•
•
•
•
•
•
THE REST:
1 TSP. COCONUT OIL
3 RUMP STEAKS (CUT INTO SLICES)
4 COURGETTES (SPIRALISED)
2 YELLOW PEPPERS (CHOPPED)
75G EDAMAME BEANS
SPRINKLE SESAME SEEDS
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK AT THE NEXT PAGE
42
INGREDIENT SWAP
LOW-CARB TERIYAKI
BEEF ZOODLES
BUILD MUSCLE
FOR THE SAUCE:
FOR THE REST:
90ML SOY SAUCE
1 TSP. COCONUT OIL
150ML WATER
4 RUMP STEAKS (CUT INTO SLICES)
2 TBSP. CORNSTARCH
5-6 TBSP. SUGAR-FREE
MAPLE SYRUP
300G BASMATI RICE (DRY WEIGHT)
OR 900G COOKED WEIGHT
OPTIONAL: 1 CLOVE GARLIC
(CHOPPED) AND ½ THUMB
GINGER (GRATED)
90G EDAMAME BEANS
Nutritional Info
per portion
Calories: 665 kcal
Carbs: 76g
Protein: 62g
Fat: 14g
2 YELLOW PEPPERS (CHOPPED)
SPRINKLE SESAME SEEDS
43
Great for:
Nutritional info per roll (Classic Pepperoni)
CALORIES
117
CARBS
10.8g
PROTEIN
5.5g
FAT
MAKES
6
5.4g
POR TIONS
Veggie Feast:
Calories: 90
Protein: 4.3g
Carbs: 13.2g
Fat: 1.8g
BBQ Chicken:
Calories: 97
Protein: 5.8g
Carbs: 11.3g
Fat:3.4g
INGREDIENTS
PIZZA ROLLS
3 WAYS
INSTRUCTIONS:
1.
Preheat the oven to 200°C and line a baking tray with
baking paper.
2.
First, roll out your sheet of pizza dough on a piece of
baking paper. Then spread with either tomato sauce
or BBQ Sugar-Free Sauce.
3.
Add the toppings evenly on top of the base, sprinkle
with a layer of grated cheese, and then carefully use
your fingers to roll the dough up vertically with all the
toppings on the inside.
4.
Slice the rolled pizza dough into smaller pieces; aim
to get 6 evenly sized sections.
5.
Place each roll onto the lined baking tray so that the
rolled insides are visible at the top.
6.
Cook for 12-15 minutes until the dough is golden brown
and the cheese has melted.
7.
Allow to cool for a few minutes and serve with plenty
of Sugar-Free Sauce to dunk!
•
•
•
•
CLASSIC PEPPERONI:
1 SHEET READYMADE PIZZA DOUGH
200G TOMATO SAUCE/PASSATA
50G LOW-FAT MOZZARELLA (GRATED)
50G PEPPERONI
•
•
•
•
•
•
•
VEGGIE FEAST:
1 SHEET READYMADE PIZZA DOUGH
200G TOMATO SAUCE/PASSATA
50G LOW-FAT MOZZARELLA (GRATED)
HANDFUL OF SPINACH
1 PEPPER (CHOPPED)
HANDFUL MUSHROOMS (SLICED)
1 RED ONION (SLICED)
BBQ CHICKEN:
• 1 SHEET READYMADE PIZZA DOUGH
• 2 TBSP. SUGAR-FREE SAUCE (BBQ)
• 50G SHREDDED BBQ CHICKEN
• 1 RED ONION (SLICED)
• 50G LOW-FAT CHEDDAR (GRATED)
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK AT THE NEXT PAGE
44
INGREDIENT SWAP
PIZZA ROLLS
3 WAYS
BUILD MUSCLE
WEIGHT LOSS
CLASSIC PEPPERONI:
BBQ CHICKEN:
CLASSIC PEPPERONI:
BBQ CHICKEN:
1 SHEET READYMADE PIZZA DOUGH
1 SHEET READYMADE PIZZA DOUGH
1 SHEET READYMADE PIZZA DOUGH
155G TOMATO SAUCE/PASSATA
1.5 TBSP. SUGAR-FREE SAUCE (BBQ)
245G TOMATO SAUCE/PASSATA
1 SHEET READYMADE PIZZA DOUGH
2.5 TBSP. SUGAR-FREE SAUCE (BBQ)
40G LOW-FAT MOZZARELLA
(GRATED)
40G SHREDDED BBQ CHICKEN
60G LOW-FAT MOZZARELLA
(GRATED)
60G SHREDDED BBQ CHICKEN
40G PEPPERONI
40G LOW-FAT CHEDDAR (GRATED)
60G PEPPERONI
60G LOW-FAT CHEDDAR (GRATED)
Nutritional Info Per roll:
Classic Pepperoni:
VEGGIE FEAST:
Nutritional Info Per roll:
Classic Pepperoni:
VEGGIE FEAST:
1 SHEET READYMADE PIZZA DOUGH
155G TOMATO SAUCE/PASSATA
1 SMALL RED ONION (SLICED)
Calories: 90.6 kcal
Carbs: 8.4g
1 SHEET READYMADE PIZZA DOUGH
245G TOMATO SAUCE/PASSATA
1 LARGE RED ONION (SLICED)
Calories: 143 kcal
Carbs: 13.2g
40G LOW-FAT MOZZARELLA
(GRATED)
Protein: 4.3g
60G LOW-FAT MOZZARELLA
(GRATED)
Protein: 6.7g
Fat: 4.2g
SMALL HANDFUL OF SPINACH
Veggie Feast:
LARGE HANDFUL OF SPINACH
Veggie Feast:
1 SMALL PEPPER (CHOPPED)
Calories: 70kcal
1 LARGE PEPPER (CHOPPED)
SMALL HANDFUL MUSHROOMS
(SLICED)
Protein: 3.3g
1 SMALL RED ONION (SLICED)
Carbs: 10.2g
Fat: 1.4g
BBQ Chicken:
Calories: 75kcal
Carbs: 8.8g
Protein: 4.5g
Fat: 2.6g
LARGE HANDFUL MUSHROOMS
(SLICED)
1 LARGE RED ONION (SLICED)
Fat: 6.6g
Calories: 110kcal
Carbs: 16.2g
Protein: 5.2g
Fat: 2.2g
BBQ Chicken:
Calories: 119kcal
Carbs: 13.8g
Protein: 7.1g
Fat: 4.1g
45
DINNER
There’s nothing quite like clocking off from your busy day.
Whether you’re finishing up at work, or heading home after a hard session at the gym,
you can’t beat that feeling you get when you can finally relax & wind down.
And what better way to round things off than with a healthy and delicious dinner?
Most health experts think so too.
Eating an early dinner aids in weight loss, reduces the risk of obesity, improves your
digestive health, mood, energy levels, and helps you have a better night’s sleep.
When you don’t skip meals, your appetite becomes more balanced, reducing the
chances of overeating, developing bad habits, and making unhealthy choices.
And as dinner is usually the largest meal of the day for most adults
in terms of calories, it’s a pretty important one to get right.
Before you freak out, that’s not a bad thing. You see, it’s all about knowing
what to eat and when to eat — it certainly doesn’t mean that you have to miss
out on your favourite foods.
For instance, our 30-minute chicken tikka masala is so on point and comes
without the added calories that it may just top your fave take-out joint.
Whether you want 15-minute vegan-friendly creamy peanut butter noodles, a fajita
pasta bake, chicken burgers or a peri-peri chicken fakeaway we’ve got you sorted.
FIND WHAT’S RIGHT FOR YOU.
We’ve put together the best of the best when it comes to indulgent-tasting
recipes that won’t throw your macros off track. Dinner time in your house is about
to reach a whole new level. You’re welcome.
VEGAN
BUILD MUSCLE
WEIGHT LOSS
GET LEAN
46
Great for:
CALORIES
586
CARBS
49.6g
PROTEIN
63.3g
FAT
MAKES
4
Nutritional info per portion:
14.1g
POR TIONS
INGREDIENTS
30-MINUTE CHICKEN
TIKKA MASALA
INSTRUCTIONS:
1.
First, heat the coconut oil in a pan over a medium heat and add
the chicken breast and onion.
2.
Season with salt and pepper, then fry until chicken is no longer
pink on the outside.
3.
Reduce your heat and add the garlic, ginger, tomato paste,
turmeric, garam masala, and chilli powder, along with a splash of
water. Stir well for 1-2 minutes to allow the fragrances from the
spices to release.
4.
Add the blended tomatoes and chicken stock. Bring your pan to
simmer and leave for 10 minutes, stirring occasionally.
5.
Once your sauce has reduced by roughly half, take off the heat
and stir through the Greek yoghurt. If you want it super-creamy,
feel free to add more Greek yoghurt.
6.
•
•
•
•
•
•
•
•
•
•
•
•
1 TBSP. 100% COCONUT OIL
500G CHICKEN BREAST (DICED)
1 WHITE ONION (FINELY CHOPPED)
4 GARLIC CLOVES (GRATED OR CRUSHED)
1 TBSP. GINGER (GRATED)
2 TBSP. TOMATO PUREE
1 TSP. TURMERIC
1 TSP. GARAM MASALA
½ TSP. CHILLI POWDER
1 TIN CHOPPED TOMATOES (BLENDED)
1 MUG OF BOILING CHICKEN STOCK
3 LARGE TBSP. FULL-FAT GREEK YOGHURT
SERVE WITH:
• 200G BASMATI RICE (DRY WEIGHT)
OR 600G COOKED WEIGHT
• 2 SMALL FLATBREADS
• 20G CHOPPED CASHEWS
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
Serve with basmati rice, flatbread strips, and chopped cashews.
47
INGREDIENT SWAP
30-MINUTE CHICKEN
TIKKA MASALA
WEIGHT LOSS
VEGAN
1 TBSP. 100% COCONUT OIL
500G PLANT-BASED CHICKEN PIECES
1 WHITE ONION (FINELY CHOPPED)
4 GARLIC CLOVES (GRATED
OR CRUSHED)
1 TBSP. GINGER (GRATED)
2 TBSP. TOMATO PUREE
1 TSP. TURMERIC
1 TSP. GARAM MASALA
½ TSP. CHILLI POWDER
1 TIN CHOPPED TOMATOES (BLENDED)
1 MUG OF BOILING VEGETABLE STOCK
3 LARGE TBSP. DAIRY-FREE
YOGHURT
SERVE WITH:
300G BASMATI RICE (DRY WEIGHT)
OR 900G COOKED WEIGHT
4 SMALL FLATBREADS (CUT INTO STRIPS)
20G CHOPPED CASHEWS
1 LEVEL TBSP. 100% COCONUT OIL
1 TBSP. 100% COCONUT OIL
400G CHICKEN BREAST (DICED)
500G CHICKEN BREAST (DICED)
1 WHITE ONION (FINELY CHOPPED)
1 WHITE ONION (FINELY CHOPPED)
4 GARLIC CLOVES (GRATED
4 GARLIC CLOVES (GRATED
OR CRUSHED)
OR CRUSHED)
1 TBSP. GINGER (GRATED)
1 TBSP. GINGER (GRATED)
2 TBSP. TOMATO PUREE
2 TBSP. TOMATO PUREE
1 TSP. TURMERIC
1 TSP. TURMERIC
1 TSP. GARAM MASALA
1 TSP. GARAM MASALA
½ TSP. CHILLI POWDER
½ TSP. CHILLI POWDER
1 TIN CHOPPED TOMATOES (BLENDED)
1 TIN CHOPPED TOMATOES (BLENDED)
1 MUG OF BOILING VEGETABLE STOCK
1 MUG OF BOILING VEGETABLE STOCK
3 LARGE TBSP. GREEK YOGHURT
3 LARGE TBSP. GREEK YOGHURT
SERVE WITH:
SERVE WITH:
150G BASMATI RICE (DRY WEIGHT)
OR 450G COOKED WEIGHT
300G BASMATI RICE (DRY WEIGHT)
OR 900G COOKED WEIGHT
10G CHOPPED CASHEWS
4 SMALL FLATBREADS (CUT INTO STRIPS)
Nutritional Info per portion
Calories: 491 kcal
Nutritional Info per portion
Carbs: 58.8g
Calories: 581 kcal
Protein: 40.3g
Carbs: 95g
Fat: 11.7g
Protein: 27g
Fat: 10g
BUILD MUSCLE
20G CHOPPED CASHEWS
Nutritional Info per portion
Calories: 764 kcal
Carbs: 106.3g
Protein: 54.8g
Fat: 14.7g
48
Great for:
CALORIES
318
CARBS
17g
PROTEIN
53.5g
FAT
9.1g
POR TIONS
With Burger Bun: Calories = 468 Protein = 59.4g Carbs = 48.6g Fat = 11.9g
ZINGY
CHICKEN BURGER
INSTRUCTIONS:
1.
First, preheat your oven to 180°C.
2.
Place the tortilla crisps, chilli powder, garlic granules, and
paprika in a zip-lock bag and use a rolling pin to smash the
mixture into fine crumbs.
3.
In three separate, shallow bowls, have cornflour, the beaten egg
and tortilla mix.
4.
Cover the chicken breast with the cornflour mix, then dip into
the egg wash. Finally, place in the spicy tortilla mix. Repeat for
the remaining chicken breasts.
5.
Place each chicken breast on a baking tray and a spray with
low-calorie cooking spray. Bake for 25 minutes, then turn.
Spray the other side with more low-calorie spray and bake for a
further 20 minutes.
6.
Meanwhile, add a generous amount of peri peri sauce to the
bun, along with some salad leaves and slices of tomato on top.
7.
Once the chicken fillets are completely cooked, place in the
bun and add peri peri sauce or low-sugar ketchup.
MAKES
4
Nutritional info per portion:
INGREDIENTS
•
•
•
•
•
•
•
•
80G SPICY TORTILLA CHIPS
1 TSP. CHILLI POWDER
1 TSP. GARLIC GRANULES
1 TSP. PAPRIKA
4 CHICKEN BREASTS
1 EGG (BEATEN)
50G CORNFLOUR
LOW-CALORIE COOKING SPRAY
•
•
•
•
FOR THE BURGERS:
4 SESAME SEED BURGER BUNS
HANDFUL LETTUCE LEAVES
2 TOMATOES (SLICED)
SAUCE OF CHOICE
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
49
INGREDIENT SWAP
ZINGY
CHICKEN BURGER
WEIGHT LOSS
VEGAN
FOR THE ZINGY CHICKEN FILLETS:
80G SPICY TORTILLA CHIPS
1 TSP. CHILLI POWDER
1 TSP. GARLIC GRANULES
1 TSP. PAPRIKA
4 PLANT-BASED CHICKEN BREAST
FILLETS
EGG SUBSTITUTE (THE AMOUNT
INSTRUCTED BY PACKAGING TO
EQUAL 1 EGG)
50G CORNFLOUR
4 TSP. VEGETABLE OIL
Nutritional Info
per serving. Zingy
Chicken Fillet
60G SPICY TORTILLA CHIPS
Calories: 211 kcal
1 LEVEL TSP. CHILLI POWDER
Protein: 7.9g
Carbs: 19.1g
FOR THE ZINGY CHICKEN FILLETS:
1 LEVEL TSP. GARLIC GRANULES
Calories: 247 kcal
Protein: 41.5g
Carbs: 13.2g
Fat: 12.1g
1 LEVEL TSP. PAPRIKA
With Burger Bun
1 SMALL EGG (BEATEN)
With Burger Bun
40G CORNFLOUR
Calories: 363 kcal
Calories: 361 kcal
Protein: 13.8g
Carbs: 50.6g
4 SMALL CHICKEN BREASTS
LOW-CALORIE COOKING SPRAY
Fat: 14.9g
Fat: 7.1g
Protein: 46.1g
Carbs: 37.7g
Fat: 9.3g
FOR THE BURGERS:
LOW-CALORIE COOKING SPRAY
4 SESAME SEED BURGER BUNS
FOR THE BURGERS:
1 1/2 TOMATOES (SLICED)
4 SESAME SEED BURGER BUNS
Nutritional Info
per serving. Zingy
Chicken Fillet
HANDFUL LETTUCE LEAVES
SAUCE OF CHOICE
HANDFUL LETTUCE LEAVES
2 TOMATOES (SLICED)
SAUCE OF CHOICE
LOOK AT THE NEXT PAGE
50
INGREDIENT SWAP
ZINGY
CHICKEN BURGER
BUILD MUSCLE
FOR THE ZINGY CHICKEN FILLETS:
FOR THE BURGERS:
100G SPICY TORTILLA CHIPS
4 SESAME SEED BURGER BUNS
1 TSP. CHILLI POWDER
HANDFUL LETTUCE LEAVES
1 TSP. GARLIC GRANULES
2 1/2 TOMATOES (SLICED)
1 TSP. PAPRIKA
SAUCE OF CHOICE
4 LARGE CHICKEN BREASTS
Nutritional Info
per serving. Zingy
Chicken Fillet
Calories: 389 kcal
Protein: 65.5g
Carbs: 20.8g
With Burger Bun
Calories: 573 kcal
Protein: 72.7g
Carbs: 59.5g
Fat: 14.5g
Fat: 11.1g
1 LARGE EGG (BEATEN)
60G CORNFLOUR
LOW-CALORIE COOKING SPRAY
51
Great for:
CALORIES
521
CARBS
62g
PROTEIN
28g
FAT
16g
FAJITA
PASTA BAKE
INSTRUCTIONS:
1.
First, preheat the oven to 180°C.
2.
Heat the coconut oil in a large pan and add your chicken
thighs. Season well with salt & pepper and fry for 6-7
minutes, flipping occasionally, until they start to brown on
the outside. Remove from pan.
3.
Cook pasta as per pack instructions.
4.
Now, add the onion and peppers to the pan and fry until
soft, stirring regularly. Add the fajita seasoning and return
the cooked chicken to the pan. Stir well and fry for 5
minutes.
5.
Then, add your cooked pasta, salsa, and cream cheese
and mix thoroughly.
6.
Finally, add your chopped coriander and stir well before
transferring to a large baking dish.
7.
Top with grated cheese and bake for 10-15 minutes until it
starts to turn crispy.
8.
Garnish with chopped spring onions and coriander, then
dig in!
MAKES
5
Nutritional info per portion:
POR TIONS
INGREDIENTS
1 TBSP. COCONUT OIL
350G CHICKEN THIGH (CUBED)
1 ONION (FINELY SLICED)
2 BELL PEPPERS (FINELY SLICED)
½ PACK FAJITA SEASONING
350G RIGATONI
100G SALSA DIP
100G LIGHT CREAM CHEESE
A SMALL BUNCH OF CORIANDER
(STEMS REMOVED, FINELY CHOPPED)
• 50G LIGHT CHEDDAR
• 30G LIGHT MOZZARELLA
•
•
•
•
•
•
•
•
•
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
52
INGREDIENT SWAP
FAJITA
PASTA BAKE
WEIGHT LOSS
VEGAN
BUILD MUSCLE
1 TBSP. COCONUT OIL
1 LEVEL TBSP. COCONUT OIL
1 HEAPED TBSP. COCONUT OIL
350G PLANT-BASED CHICKEN PIECES
270G CHICKEN THIGH (CUBED)
430G CHICKEN THIGH (CUBED)
1 ONION (FINELY SLICED)
1 SMALL ONION (FINELY SLICED)
1 LARGE ONION (FINELY SLICED)
2 BELL PEPPERS (FINELY SLICED)
1½ BELL PEPPERS (FINELY SLICED)
2½ BELL PEPPERS (FINELY SLICED)
½ PACK FAJITA SEASONING
½ PACK FAJITA SEASONING
1 PACK FAJITA SEASONING
350G RIGATONI
270G RIGATONI
430G RIGATONI
100G SALSA DIP
75G SALSA DIP
125G SALSA DIP
100G DAIRY-FREE CREAM CHEESE
75G LIGHT CREAM CHEESE
125G LIGHT CREAM CHEESE
A SMALL BUNCH OF CORIANDER
(STEMS REMOVED, FINELY CHOPPED)
A SMALL BUNCH OF CORIANDER
(STEMS REMOVED, FINELY CHOPPED)
A SMALL BUNCH OF CORIANDER
(STEMS REMOVED, FINELY CHOPPED)
50G DAIRY-FREE CHEDDAR
40G LIGHT CHEDDAR
60G LIGHT CHEDDAR
30G DAIRY-FREE MOZZARELLA
25G LIGHT MOZZARELLA
35G LIGHT MOZZARELLA
Nutritional Info
per portion
Nutritional Info
per portion
Nutritional Info
per portion
Calories: 500 kcal
Calories: 404 kcal
Carbs: 62.9g
Carbs: 48g
Protein: 23.9g
Protein: 23.7g
Fat: 14.6g
Fat: 12.4g
Calories: 638 kcal
Carbs: 76g
Protein: 34.3g
Fat: 19.6g
53
Great for:
CALORIES
590
CARBS
34.8g
PROTEIN
44.5g
FAT
MAKES
5
Nutritional info per portion:
29.3g
POR TIONS
INGREDIENTS
ONE-TRAY
PESTO SALMON
INSTRUCTIONS:
1.
Preheat the oven to 200°C.
2.
Line a baking tray with baking paper using enough so that
you can pinch the paper at around two thirds of the way
across the tray to form a “wall” to separate the salmon
from the veg.
3.
In the smaller area of the tray, place the salmon fillets and
brush each with a tablespoon of pesto.
4.
Place all the greens and tomatoes in the bigger area of the
tray, then sprinkle with olive oil, salt, pepper and oregano.
5.
Bake for 20 minutes. Meanwhile, prepare your couscous
as per pack instructions, and then once ready, serve
immediately or portion up for your lunches that week.
•
•
•
•
•
•
•
•
•
•
•
5 SALMON FILLETS
5 TBSP. PESTO
500G MANGETOUT
500G BROCCOLI
BUNCH OF ASPARAGUS
370G CHERRY TOMATOES
1 TBSP. OLIVE OIL
SALT
PEPPER
OREGANO
145G COUSCOUS (DRY WEIGHT)
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
54
INGREDIENT SWAP
ONE-TRAY
PESTO SALMON
WEIGHT LOSS
5 SALMON FILLETS
5 TBSP. PESTO
400G MANGETOUT
400G BROCCOLI
BUNCH OF ASPARAGUS
BUILD MUSCLE
Nutritional Info
per portion
Calories: 414 kcal
5 SALMON FILLETS
5 TBSP. PESTO
Nutritional Info
per portion
Carbs: 13g
600G MANGETOUT
Calories: 719 kcal
Carbs: 57.1g
Protein: 36.9g
600G BROCCOLI
Protein: 50.6g
Fat: 23.3g
BUNCH OF ASPARAGUS
300G CHERRY TOMATOES
450G CHERRY TOMATOES
1 TBSP. OLIVE OIL
1 TBSP. OLIVE OIL
SALT
SALT
PEPPER
PEPPER
OREGANO
OREGANO
Fat: 30.3g
300G COUSCOUS (DRY WEIGHT)
55
Great for:
CALORIES
452
CARBS
63.2g
PROTEIN
16.9g
FAT
13.8g
VEGAN
MAC N CHEESE
INSTRUCTIONS:
1.
First add the macaroni to a pan of boiling water and cook
for 9-11 minutes.
2.
Meanwhile, heat the olive oil in a frying pan over a medium
heat and add the onion. Fry for a few minutes then add the
garlic. Fry for another 2 minutes.
3.
Blend the onion and garlic along with the soaked and
drained cashews, chilli powder, cumin, nutritional yeast,
a pinch of salt and vegetable stock and blend until thick
and smooth.
4.
Drain the macaroni and place back in the pan. Then add the
‘cheese’ sauce to the macaroni and stir through until fully
combined.
5.
Serve immediately with a sprinkle of toasted breadcrumbs
for an extra crunch.
MAKES
4
Nutritional info per portion:
POR TIONS
INGREDIENTS
•
•
•
•
•
•
•
•
•
•
•
250G MACARONI
1 TSP. OLIVE OIL
½ WHITE ONION (DICED)
3 GARLIC CLOVES (MINCED)
1 CUP RAW CASHEWS
(SOAKED OVERNIGHT & DRAINED)
1 TSP. CHILLI POWDER
½ TSP. CUMIN
3 TBSP. NUTRITIONAL YEAST
SALT TO TASTE
5 CUPS VEGETABLE STOCK
3 TBSP. TOASTED BREADCRUMBS
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
56
INGREDIENT SWAP
VEGAN
MAC N CHEESE
WEIGHT LOSS
BUILD MUSCLE
200G MACARONI
4 CUPS VEGETABLE STOCK
300G MACARONI
6 CUPS VEGETABLE STOCK
1 TSP. OLIVE OIL
2 ½ TBSP. TOASTED
BREADCRUMBS
1 TSP. OLIVE OIL
3 ½ TBSP. TOASTED
BREADCRUMBS
½ SMALL WHITE ONION (DICED)
3 GARLIC CLOVES (MINCED)
3/4 CUP RAW CASHEWS (SOAKED
OVERNIGHT & DRAINED)
1 LEVEL TSP. CHILLI POWDER
½ TSP. CUMIN
2 ½ TBSP. NUTRITIONAL YEAST
SALT TO TASTE
Nutritional Info
per portion
½ LARGE WHITE ONION (DICED)
4 GARLIC CLOVES (MINCED)
Calories: 351 kcal
1 1/4 CUP RAW CASHEWS (SOAKED
OVERNIGHT & DRAINED)
Carbs: 49g
1 HEAPED TSP. CHILLI POWDER
Protein: 13.1g
Fat: 10.7g
½ TSP. CUMIN
3 ½ TBSP. NUTRITIONAL YEAST
Nutritional Info
per portion
Calories: 553 kcal
Carbs: 77.4g
Protein: 20.7g
Fat: 16.9g
SALT TO TASTE
57
Great for:
CALORIES
468
CARBS
55.8g
PROTEIN
17.8g
FAT
MAKES
4
Nutritional info per portion:
18.8g
POR TIONS
INGREDIENTS
•
•
•
•
•
•
CREAMY PEANUT
BUTTER NOODLES
INSTRUCTIONS:
1.
In a small bowl, mix together all the ingredients for the
peanut butter sauce until fully combined.
2.
Heat the coconut oil in wok or non-stick pan and add the
spring onion. Cook on low-medium heat for 3 minutes
before adding the garlic and ginger. Cook for 1-2 minutes,
stirring constantly.
3.
Add noodles to the pan before stirring in the peanut butter
sauce and chopped peanuts. Cook until fully combined
and heated through, then you're ready to serve!
4.
•
•
•
•
•
•
•
FOR THE SAUCE:
1 TBSP. SESAME SEED OIL
4 TBSP. ALL-NATURAL PEANUT BUTTER
(CRUNCHY)
1 TBSP. SRIRACHA
1 TBSP. SOY SAUCE
1 TBSP. MAPLE SYRUP
½ LIME (JUICED)
FOR THE NOODLES:
1 TBSP. COCONUT OIL
2 SPRING ONIONS (CHOPPED)
2 GARLIC CLOVES (GRATED)
2CM CUBE OF GINGER (GRATED)
600G STRAIGHT-TO-WOK, PLANT-BASED
NOODLES
30G CHOPPED PEANUTS
1 TBSP. SOY SAUCE
TO GARNISH:
• 20G CHOPPED PEANUTS
• SPRING ONIONS
• CORIANDER
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
Garnish with more chopped peanuts, spring onions
and coriander.
58
INGREDIENT SWAP
CREAMY PEANUT
BUTTER NOODLES
WEIGHT LOSS
BUILD MUSCLE
FOR THE SAUCE:
TO GARNISH:
FOR THE SAUCE:
TO GARNISH:
1 TBSP. SESAME SEED OIL
3 TBSP. ALL-NATURAL PEANUT
BUTTER (CRUNCHY)
SPRING ONIONS
1 TBSP. SESAME SEED OIL
5 TBSP. ALL-NATURAL PEANUT
BUTTER (CRUNCHY)
20G CHOPPED PEANUTS
1 TBSP. SRIRACHA
Nutritional Info
per portion
1 TBSP. SOY SAUCE
1 TBSP. MAPLE SYRUP
½ LIME (JUICED)
CORIANDER
Calories: 363 kcal
Carbohydrates: 43.3g
Protein: 13.8g
1 TBSP. SRIRACHA
1 TBSP. SOY SAUCE
1 TBSP. MAPLE SYRUP
½ LIME (JUICED)
Fat: 14.6g
SPRING ONIONS
CORIANDER
Nutritional Info
per portion
Calories: 610 kcal
Carbs: 79.1g
Protein: 23.7g
FOR THE NOODLES:
FOR THE NOODLES:
1 LEVEL TBSP. COCONUT OIL
1 HEAPED TBSP. COCONUT OIL
2 SPRING ONIONS (CHOPPED)
2 SPRING ONIONS (CHOPPED)
2 GARLIC CLOVES (GRATED)
2 GARLIC CLOVES (GRATED)
2CM CUBE OF GINGER (GRATED)
2CM CUBE OF GINGER (GRATED)
450G STRAIGHT-TO-WOK,
PLANT-BASED NOODLES
900G STRAIGHT-TO-WOK,
PLANT-BASED NOODLES
25G CHOPPED PEANUTS
30G CHOPPED PEANUTS
1 TBSP. SOY SAUCE
1 TBSP. SOY SAUCE
Fat: 21.2g
59
Great for:
MAKES
4
Nutritional info per portion:
CALORIES
650
CARBS
63g
PROTEIN
41g
FAT
29g
PERI PERI
CHICKEN FAKEAWAY
POR TIONS
INGREDIENTS
FOR THE PERI PERI SAUCE:
• 2 SWEET RED PEPPERS (CHOPPED)
• 1 RED ONION (CHOPPED)
• 1 LEMON (HALVED)
• 4 GARLIC CLOVES
• 3 TBSP. EXTRA VIRGIN OLIVE OIL
• 1 HANDFUL OF BASIL (CHOPPED)
• 1 TBSP. OREGANO
• 1 TBSP. PAPRIKA
• SALT & PEPPER TO TASTE
• 2 BIRD’S EYE CHILLIES
(OR ANY RED CHILLI IS FINE)
INSTRUCTIONS:
1.
2.
3.
Blend red peppers, red
onion, lemon, garlic, olive
oil, basil, oregano, paprika,
chilli, salt and pepper until
smooth.
• 4 CHICKEN BREASTS (BUTTERFLIED)
6.
7.
Add the butterflied chicken
breasts to a large bowl and
cover with the peri peri
sauce.
Coat the chicken with
the sauce and massage in.
Cover the bowl and leave to
marinate for at least 3 hours
(preferably overnight).
4.
Preheat the oven to 200°C.
5.
Peel and cut potatoes into
chips and parboil in boiling
water for 10 minutes. Drain
and transfer to a baking tray.
8.
9.
Coat in melted coconut oil and
bake for 45 minutes or until
the chips are golden and
crispy, turning halfway.
Before the chips are fully
cooked, heat a non-stick pan
and add the marinated
chicken breasts. Cook for
roughly 5 minutes on each
side, until fully cooked.
FOR THE PERI SALTED CHIPS:
• 750G MARIS PIPER POTATOES
(CUT INTO CHIPS)
• 2 TBSP. COCONUT OIL (MELTED)
• 1 TSP. PAPRIKA
• 1 TSP. GARLIC GRANULES
Transfer the cooked chips to
a large bowl and add the
paprika, garlic granules, chilli
powder and season to taste.
• ½ TSP. CHILLI POWDER
Serve the peri peri chicken
and peri salted chips with any
other sides of your choice.
CAN BE TAILORED TO
MEET YOUR GOALS.
• SALT & PEPPER TO TASTE
CHECK OUT ON THE NEXT PAGE
60
INGREDIENT SWAP
PERI PERI
CHICKEN FAKEAWAY
VEGAN
WEIGHT LOSS
BUILD MUSCLE
FOR THE PERI PERI SAUCE:
FOR THE PERI PERI SAUCE:
2 SWEET RED PEPPERS (CHOPPED)
2 SWEET RED PEPPERS (CHOPPED)
2 SWEET RED PEPPERS (CHOPPED)
1 RED ONION (CHOPPED)
1 SMALL RED ONION (CHOPPED)
1 LARGE RED ONION (CHOPPED)
1 LEMON (HALVED)
1 LEMON (HALVED)
1 LEMON (HALVED)
4 GARLIC CLOVES
3 GARLIC CLOVES
5 GARLIC CLOVES
3 TBSP. EXTRA VIRGIN OLIVE OIL
2½ TBSP. EXTRA VIRGIN OLIVE OIL
3½ TBSP. EXTRA VIRGIN OLIVE OIL
1 HANDFUL OF BASIL (CHOPPED)
1 HANDFUL OF BASIL (CHOPPED)
1 HANDFUL OF BASIL (CHOPPED)
1 TBSP. OREGANO
1 LEVEL TBSP. OREGANO
1 HEAPED TBSP. OREGANO
1 TBSP. PAPRIKA
1 LEVEL TBSP. PAPRIKA
1 HEAPED TBSP. PAPRIKA
SALT & PEPPER TO TASTE
SALT & PEPPER TO TASTE
SALT & PEPPER TO TASTE
2 BIRD’S EYE CHILLIES (ANY RED CHILLI IS FINE)
1½ BIRD’S EYE CHILLIES (ANY RED CHILLI IS FINE)
2½ BIRD’S EYE CHILLIES
400G PLANT-BASED CHICKEN BREAST FILLETS
4 SMALL CHICKEN BREASTS (BUTTERFLIED)
FOR THE PERI PERI SAUCE:
(ANY RED CHILLI IS FINE)
6 LARGE CHICKEN BREASTS (BUTTERFLIED)
FOR THE PERI SALTED CHIPS:
FOR THE PERI SALTED CHIPS:
750G MARIS PIPER POTATOES (CUT INTO CHIPS)
500G MARIS PIPER POTATOES (CUT INTO CHIPS)
2 TBSP. COCONUT OIL (MELTED)
1½ TBSP. COCONUT OIL (MELTED)
1 TSP. PAPRIKA
1 LEVEL TSP. PAPRIKA
1 TSP. GARLIC GRANULES
1 LEVEL TSP. GARLIC GRANULES
½ TSP. CHILLI POWDER
½ TSP. CHILLI POWDER
SALT & PEPPER TO TASTE
SALT & PEPPER TO TASTE
SERVING SUGGESTIONS:
SERVING SUGGESTIONS:
4 CORN ON THE COB
4 SMALL CORN ON THE COB
SIDE SALAD
SIDE SALAD
Nutritional Info per portion
Calories: 527 kcal
Carbs: 63g
Protein: 15g
Fat: 25g
Nutritional Info per portion
Calories: 599 kcal
Carbs: 52g
Protein: 40g
Fat: 28g
FOR THE PERI SALTED CHIPS:
750G MARIS PIPER POTATOES
(CUT INTO CHIPS)
2½ TBSP. COCONUT OIL (MELTED)
1 HEAPED TSP. PAPRIKA
1 HEAPED TSP. GARLIC GRANULES
½ TSP. CHILLI POWDER
SALT & PEPPER TO TASTE
SERVING SUGGESTIONS:
4 LARGE CORN ON THE COB
SIDE SALAD
Nutritional Info per portion
Calories: 749 kcal
Carbs: 63g
Protein: 57g
Fat: 32g
61
Great for:
CALORIES
305
CARBS
34g
PROTEIN
29g
FAT
MAKES
2
Nutritional info per portion:
6g
POR TIONS
FISH FINGERS &
SWEET POTATO CHIPS
INSTRUCTIONS:
1.
Preheat your oven to 180°C.
2.
Cut your sweet potato into thin chips and place onto a
baking tray. Massage with the coconut oil and a pinch of
salt, pepper and garlic.
3.
Bake In the oven for 30-40 minutes until slightly crisp.
4.
To make the coating for the fish fingers, add the oats into
a food processor and blitz for a few seconds to create an
oat flour.
5.
Combine with a pinch of salt, pepper and paprika.
6.
Slice the cod into portions and coat in the egg white
mixture. Then cover in the oat ‘breadcrumbs’.
7.
Place these onto a baking sheet and cook in the oven for
around 25 minutes until the breadcrumbs are golden.
8.
Once both your chips and fish fingers are cooked, serve
with some salad and/or green veggies.
INGREDIENTS
•
•
•
•
•
•
•
•
1 LARGE SWEET POTATO
2 TSP. COCONUT OIL
PINK/SEA SALT & PEPPER
GARLIC GRANULES
4 TBSP. 100% ROLLED OATS
240G COD
4 TBSP. EGG WHITES
PINCH OF PAPRIKA
INGREDIENTS
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
62
INGREDIENT SWAP
FISH FINGERS &
SWEET POTATO CHIPS
BUILD MUSCLE
3 LARGE SWEET POTATO
2 1/2 TSP. COCONUT OIL
PINK/SEA SALT & PEPPER
Nutritional Info
per portion
Calories: 630 kcal
Protein: 71g
GARLIC GRANULES
Carbs: 64g
5 TBSP. 100% ROLLED OATS
Fat: 14g
450G COD
5 TBSP. EGG WHITES
PINCH OF PAPRIKA
63
Great for:
MAKES
3
Nutritional info per portion (third of a pizza):
CALORIES
224
CARBS
17.6g
PROTEIN
26.9g
FAT
6.3g
POR TIONS
Garlic Dip Per Serving: Calories = 69 Carbs = 4.1g Protein = 2.4g Fat = 4.7g
BBQ CHICKEN PIZZA
WITH GARLIC & HERB DIP
INSTRUCTIONS:
1.
Preheat your oven to 200°C.
2.
First, coat the chicken breast in olive oil, season with salt and
pepper, and bake for 15 minutes.
3.
Then add your red onion and red pepper to the same baking
dish and bake for a further 10 minutes.
4.
Meanwhile, mix together the BBQ Sugar-Free Sauce, tomato
puree, salt and pepper to make the base of your pizza.
5.
Shred your cooked chicken using two forks.
6.
Now, build your pizza. Add BBQ sauce, shredded chicken and
the rest of your toppings to the flatbread. Add another generous
squirt of BBQ sauce if you fancy. Bake for 10 minutes.
7.
Meanwhile, combine Greek yoghurt, oregano, salt, pepper,
garlic, and lemon together to make your garlic & herb dip.
8.
Once your flatbread is done, cut up into slices and enjoy!
INGREDIENTS
FOR THE PIZZA:
• 1 CHICKEN BREAST
• 1 TSP. EXTRA VIRGIN OLIVE OIL
• SALT & PEPPER
• ½ RED PEPPER (CHOPPED)
• ½ RED ONION (CHOPPED)
• 2 TBSP. SUGAR-FREE SAUCE (BBQ)
• 1 TBSP. TOMATO PUREE
• 1 FLATBREAD
• 50G MOZZARELLA
• 15G SWEETCORN
• 1 TSP. OREGANO
FOR THE GARLIC & HERB DIP:
• 150G GREEK YOGHURT
• SALT
• PEPPER
• 1 TBSP. OREGANO
• 1 GARLIC CLOVE (MINCED)
• ½ LEMON (JUICED)
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
64
INGREDIENT SWAP
BBQ CHICKEN PIZZA
WITH GARLIC & HERB DIP
VEGAN
FOR THE PIZZA:
FOR THE GARLIC & HERB DIP:
200G PLANT-BASED CHICKEN PIECES
150G DAIRY-FREE GREEK YOGHURT
1 TSP. EXTRA VIRGIN OLIVE OIL
SALT
Calories: 231 kcal
Carbs: 116g
SALT
PEPPER
Protein: 15g
PEPPER
1 TBSP. OREGANO
½ RED PEPPER (CHOPPED)
1 GARLIC CLOVE (MINCED)
½ RED ONION (CHOPPED)
½ LEMON (JUICED)
2 TBSP. SUGAR-FREE SAUCE (BBQ)
1 TBSP. TOMATO PUREE
1 FLATBREAD
Nutritional Info per portion
(third of a pizza):
Fat: 9.6g
Garlic Dip per serving
Calories: 35.8 kcal
Carbs: 2.7g
Protein: 2g
Fat: 2g
50G DAIRY-FREE MOZZARELLA
15G SWEETCORN
1 TSP. OREGANO
65
INGREDIENT SWAP
BBQ CHICKEN PIZZA
WITH GARLIC & HERB DIP
WEIGHT LOSS
BUILD MUSCLE
FOR THE PIZZA:
FOR THE GARLIC & HERB DIP:
FOR THE PIZZA:
FOR THE GARLIC & HERB DIP:
3/4 CHICKEN BREAST
120G GREEK YOGHURT
1 1/4 CHICKEN BREAST
180G GREEK YOGHURT
1 TSP. EXTRA VIRGIN OLIVE OIL
SALT
1 TSP. EXTRA VIRGIN OLIVE OIL
SALT
SALT
PEPPER
SALT
PEPPER
PEPPER
1 TBSP. OREGANO
PEPPER
1 TBSP. OREGANO
½ RED PEPPER (CHOPPED)
1 GARLIC CLOVE (MINCED)
½ RED PEPPER (CHOPPED)
1 GARLIC CLOVE (MINCED)
½ RED ONION (CHOPPED)
½ LEMON (JUICED)
½ RED ONION (CHOPPED)
½ LEMON (JUICED)
2 TBSP. SUGAR-FREE SAUCE (BBQ)
1 TBSP. TOMATO PUREE
1 FLATBREAD
40G MOZZARELLA
12G SWEETCORN
1 TSP. OREGANO
Nutritional Info
per portion (third of a pizza):
2 TBSP. SUGAR-FREE SAUCE (BBQ)
1 TBSP. TOMATO PUREE
Calories: 173 kcal
1 FLATBREAD
Carbs: 13.7g
60G MOZZARELLA
Protein: 20.9g
Fat: 4.9g
18G SWEETCORN
1 TSP. OREGANO
Nutritional Info
per portion (third of a pizza):
Calories: 274 kcal
Carbs: 21.5g
Protein: 32.9g
Fat: 7.7g
Garlic Dip per serving
Garlic Dip per serving
Calories: 54 kcal
Calories: 84 kcal
Carbs: 3.2g kcal
Carbs: 5g
Protein: 1.9g
Protein: 2.9g
Fat: 3.7g
Fat: 5.7g
66
Great for:
CALORIES
482
CARBS
61g
PROTEIN
26g
FAT
MAKES
3
Nutritional info per portion:
15g
POR TIONS
INGREDIENTS
BEEF RAMEN
NOODLES
INSTRUCTIONS:
1.
Firstly, heat 2 tbsp. of coconut oil in a saucepan and sauté
the garlic and ginger for 2 minutes. Add the chilli and spring
onion and fry for another 3-4 minutes.
2.
Now add the beef stock, soy sauce, fish sauce, five spice
and 250ml of boiling water. Stir and bring to the boil then
leave to simmer.
3.
Meanwhile, heat a tsp. of coconut oil in a frying pan and
sear the sirloin steak for 3 minutes on each side.
4.
Remove from heat and leave to rest for 5 minutes before
slicing.
5.
Boil the egg for 5-6 minutes before transferring to a bowl
of ice cold water. Once cooled, remove the shell.
6.
To the broth, add the pak choi and some ginger slices and
leave to simmer for 2 minutes. Add your instant noodles and
leave them to soak for 2-3 minutes.
7.
Serve your noodles and broth with the steak and an egg.
Garnish with spring onion and coriander.
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
2 TBSP. 100% COCONUT OIL
3 GARLIC CLOVES (VERY FINELY CHOPPED)
CUBE OF GINGER (VERY FINELY CHOPPED)
1 CHILLI (FINELY CHOPPED)
3 SPRING ONIONS (ROUGHLY CHOPPED)
1 LITRE BEEF STOCK
(USE TWO STOCK CUBES)
250ML BOILING WATER
3 TBSP. SOY SAUCE
1 TBSP. FISH SAUCE
1 TSP. FIVE SPICE
4 PAK CHOI LEAVES
2 PACKS INSTANT RAMEN NOODLES
1 TSP. 100% COCONUT OIL
1 8OZ SIRLOIN STEAK
3 EGGS (1 PER SERVING)
TO GARNISH
• CHOPPED SPRING ONION
• CORIANDER
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
67
INGREDIENT SWAP
BEEF RAMEN
NOODLES
WEIGHT LOSS
1½ TBSP. 100% COCONUT OIL
2 GARLIC CLOVES (VERY FINELY CHOPPED)
CUBE OF GINGER (VERY FINELY CHOPPED)
1 CHILLI (FINELY CHOPPED)
2 SPRING ONIONS (ROUGHLY CHOPPED)
BUILD MUSCLE
Nutritional Info
per portion
Calories: 374 kcal
2½ TBSP. 100% COCONUT OIL
4 GARLIC CLOVES (VERY FINELY CHOPPED)
Carbs: 47.3g
CUBE OF GINGER (VERY FINELY CHOPPED)
Protein: 20.2
1 LARGE CHILLI (FINELY CHOPPED)
Fat: 12g
4 SPRING ONIONS (ROUGHLY CHOPPED)
750ML BEEF STOCK (USE TWO STOCK CUBES)
1250ML BEEF STOCK (USE TWO STOCK CUBES)
250ML BOILING WATER
250ML BOILING WATER
2 TBSP. SOY SAUCE
4 TBSP. SOY SAUCE
1 LEVEL TBSP. FISH SAUCE
1 HEAPED TBSP. FISH SAUCE
1 LEVEL TSP. FIVE SPICE
1 HEAPED TSP. FIVE SPICE
4 PAK CHOI LEAVES
4 PAK CHOI LEAVES
1½ PACKS INSTANT RAMEN NOODLES
2½ PACKS INSTANT RAMEN NOODLES
1 LEVEL TSP. 100% COCONUT OIL
1 HEAPED TSP. 100% COCONUT OIL
1 6OZ SIRLOIN STEAK
1 10OZ SIRLOIN STEAK
3 SMALL EGGS (1 PER SERVING)
3 LARGE EGGS (1 PER SERVING)
TO GARNISH
TO GARNISH
CHOPPED SPRING ONION
CHOPPED SPRING ONION
CORIANDER
CORIANDER
Nutritional Info
per portion
Calories: 590 kcal
Carbs: 74.7g
Protein: 31g
Fat: 18g
68
TREATS & BAKING
Anyone else measure time in terms of when they can have their next snack?
It’s not just us that daydreams about eating, right?
Snacks are life, there’s no denying that.
And, newsflash, they don’t have to be unhealthy to be enjoyable.
Snacks are an important part of a healthy diet because they can boost
your energy levels and increase your nutrient intake. If they’re done right,
they can even improve the quality of your diet too, and are a great way to
stop your blood sugar levels from dropping between meals.
That’s why we’ve put together some of our favourite snack recipes for you to
get stuck into, whether you need a mid-afternoon bite, a post-workout
pick-me-up, or an after-dinner dessert.
From vegan carb-crushing cheesecake pots, to 1-minute mug-cake
sticky toffee puddings, and simple protein ice cream
— we’ve got a fix for every type of craving.
It’ll be hard to believe that these treats are healthy,
because they just taste so. Damn. Good.
Try them out and you’ll see exactly what we mean.
FIND WHAT’S RIGHT FOR YOU.
Check out our selection of treats and try not to make and eat your
favourite before dinner. Good luck.
VEGAN
BUILD MUSCLE
WEIGHT LOSS
GET LEAN
69
Great for:
CALORIES
166
CARBS
21g
PROTEIN
4.3g
FAT
MAKES
8
Nutritional info per portion:
7.5g
POR TIONS
5-INGREDIENT PEANUT
BUTTER OAT CUPS
INSTRUCTIONS:
1.
First, make your base mixture by combining the oats, chopped
nuts, and 2 of your mashed bananas.
2.
Transfer the base mixture to a greased muffin tray, dividing
between 8. Then use a teaspoon to form the mixture into a
cup shape and freeze for 30 minutes.
3.
Now, add around a teaspoon of mashed banana to each cup
and freeze again for another 30 minutes.
4.
Next, add a teaspoon of peanut butter to your cups and freeze
for a final 30 minutes.
5.
Melt the dark chocolate and add to the top of your oat cups.
Wait for the chocolate to set and drizzle melted peanut butter
on top.
6.
Remove your cups from the muffin tray using a knife and
either enjoy immediately or store in the freezer for later.
INGREDIENTS
•
•
•
•
•
100G ROLLED OATS
3 MEDIUM-SIZED BANANAS (MASHED)
30G CHOPPED MIXED NUTS
8 TSP. ALL-NATURAL PEANUT BUTTER
50G HIGH-QUALITY DARK CHOCOLATE
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
70
INGREDIENT SWAP
5-INGREDIENT PEANUT
BUTTER OAT CUPS
WEIGHT LOSS
80G ROLLED OATS
2 MEDIUM-SIZED BANANAS
(MASHED)
23G CHOPPED MIXED NUTS
6 TSP. ALL-NATURAL PEANUT
BUTTER
40G HIGH-QUALITY DARK
CHOCOLATE
BUILD MUSCLE
Nutritional Info
per portion
Calories: 129 kcal
Carbs: 16.3g
Protein: 3.4g
Fat: 5.9g
120G ROLLED OATS
4 MEDIUM-SIZED BANANAS
(MASHED)
37G CHOPPED MIXED NUTS
10 TSP. ALL-NATURAL PEANUT
BUTTER
Nutritional Info
per portion
Calories: 203 kcal
Carbs: 25.7g
Protein: 5.2g
Fat: 9.1g
60G HIGH-QUALITY DARK
CHOCOLATE
71
Great for:
CALORIES
84
CARBS
8g
PROTEIN
5g
FAT
4g
SIMPLE
PROTEIN BALLS
INSTRUCTIONS:
1.
Firstly, mix all of the dry ingredients together in a bowl
until evenly dispersed.
2.
Add the nut butter, syrup, and mix through.
3.
Slowly add the milk while mixing until all well-combined.
4.
Take a small handful of mixture and roll into a ball. Repeat
until you have 20 balls.
5.
Place the balls onto a plate or tray covered in baking
parchment and put into the fridge for about 2 hours.
6.
Take out a couple whenever you’re feeling peckish!
MAKES
20
Nutritional info per serving:
POR TIONS
INGREDIENTS
DRY INGREDIENTS:
• 120G ROLLED OATS
• 2 SCOOPS IMPACT WHEY PROTEIN
• 50G ADD-INS (LIKE DRIED FRUIT
OR CHOCOLATE CHIPS)
WET INGREDIENTS:
• 120G NUT BUTTER
• 2 TBSP. MAPLE SYRUP
• 3 TBSP. MILK
CAN BE TAILORED TO
MEET YOUR GOALS.
LOOK ON THE NEXT PAGE
72
INGREDIENT SWAP
SIMPLE
PROTEIN BALLS
VEGAN
WEIGHT LOSS
BUILD MUSCLE
DRY INGREDIENTS:
DRY INGREDIENTS:
DRY INGREDIENTS:
120G ROLLED OATS
100G ROLLED OATS
150G ROLLED OATS
2 SCOOPS VEGAN PROTEIN BLEND
1 1/2 SCOOPS IMPACT WHEY PROTEIN
2 1/2 SCOOPS WEIGHT GAINER BLEND
50G ADD-INS (LIKE DRIED FRUIT
OR ORGANIC CACAO BUTTER
BUTTONS)
40G ADD-INS (LIKE DRIED FRUIT
OR CHOCOLATE CHIPS)
60G ADD-INS (LIKE DRIED FRUIT
OR CHOCOLATE CHIPS)
WET INGREDIENTS:
WET INGREDIENTS:
WET INGREDIENTS:
150G NUT BUTTER
2 TBSP. MAPLE SYRUP
90G NUT BUTTER
1 1/2 TBSP. SUGAR-FREE
MAPLE SYRUP
3 TBSP. DAIRY-FREE MILKE
2 1/2 TBSP. MILK
120G NUT BUTTER
Nutritional Info
per portion
Calories: 83 kcal
Carbs: 7.5g
Protein: 4.4g
Fat: 3.6g
Nutritional Info
per portion
Calories: 66 kcal
Carbs: 6.2g
Protein: 3.9g
Fat: 3.1g
2 1/2 TBSP. MAPLE SYRUP
3 1/2 TBSP. MILK
Nutritional Info
per portion
Calories: 102 kcal
Carbs: 9.8g
Protein: 6.1g
Fat: 4.9g
73
Great for:
CALORIES
363
CARBS
16g
PROTEIN
27g
FAT
20g
HIGH-PROTEIN SHARING
COOKIE DOUGH
INSTRUCTIONS:
1.
First, preheat the oven to 180°C.
2.
Add the almond flour, whey protein, apple sauce,
coconut oil, and Sugar-Free Syrup to a large bowl and
mix well to fully combine into a sticky dough. Then
add the chocolate chips and stir through.
3.
Transfer the cookie dough into a skillet pan or small
ovenproof dish and use the back of a spoon to flatten
the mixture down into an even layer.
4.
Bake for 15 minutes, until the top of the cookie has
turned golden brown.
5.
MAKES
3
Nutritional info per portion:
POR TIONS
INGREDIENTS
• 100G ALMOND FLOUR
• 2 SCOOPS IMPACT WHEY PROTEIN
(VANILLA)
• 60G APPLE SAUCE
• 40G COCONUT OIL
• 2 TBSP. SUGAR-FREE SYRUP (MAPLE)
• 2 TBSP. DARK CHOCOLATE CHIPS
TO SERVE:
• VANILLA ICE CREAM
• SUGAR-FREE SYRUP
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
Serve with a dollop of ice cream and a generous
squirt of Sugar-Free Syrup — then dig in!
74
INGREDIENT SWAP
HIGH-PROTEIN SHARING
COOKIE DOUGH
VEGAN
WEIGHT LOSS
BUILD MUSCLE
100G ALMOND FLOUR
2 SCOOPS CHOCOLATE VEGAN
PROTEIN BLEND
100G ALMOND FLOUR
1 SCOOP VANILLA IMPACT WHEY
ISOLATE
100G ALMOND FLOUR
3 1/3 SCOOPS VANILLA WEIGHT
GAINER BLEND
60G APPLE SAUCE
60G APPLE SAUCE
60G APPLE SAUCE
40G COCONUT OIL
40G COCONUT OIL
40G COCONUT OIL
2 TBSP. SUGAR-FREE SYRUP (MAPLE)
2 TBSP. SUGAR-FREE SYRUP (MAPLE)
2 TBSP. SUGAR-FREE SYRUP (MAPLE)
2 TBSP. DARK CHOCOLATE CHIPS
2 TBSP. DARK CHOCOLATE CHIPS
2 TBSP. DARK CHOCOLATE CHIPS
TO SERVE:
TO SERVE:
TO SERVE:
VANILLA DAIRY-FREE ICE CREAM
VANILLA ICE CREAM
VANILLA ICE CREAM
SUGAR-FREE SYRUP
SUGAR-FREE SYRUP
SUGAR-FREE SYRUP
Nutritional Info
per portion
Nutritional Info
per portion
Nutritional Info
per portion
Calories: 353 kcal
Calories: 648 kcal
Carbs: 15.6g
Carbs: 65g
Protein: 29g
Protein: 37.4g
Fat: 18.2g
Fat: 24.3g
Calories: 370 kcal
Carbs: 19.1g
Protein: 28g
Fat: 18.7g
75
Great for:
CALORIES
132
CARBS
4.4g
PROTEIN
4.9g
FAT
10.5g
2-INGREDIENT PROTEIN
SPREAD FUDGE
INSTRUCTIONS:
1.
Place a heatproof dish over a saucepan of boiling water
and add your peanut butter to the dish. Stir constantly
until melted.
2.
Then, add your chocolate-hazelnut Protein Spread
and continue stirring constantly until all melted and
completely combined.
3.
Transfer your mixture to a small lined container or baking
dish and freeze for 2 hours or until completely set.
4.
MAKES
16
Nutritional info per portion:
POR TIONS
INGREDIENTS
• 175G ALL-NATURAL
PEANUT BUTTER (SMOOTH)
• 175G PROTEIN SPREAD
(CHOCOLATE HAZELNUT)
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
Slice up into 16 squares and decorate with a little more
melted peanut butter. Enjoy!
76
INGREDIENT SWAP
2-INGREDIENT PROTEIN
SPREAD FUDGE
WEIGHT LOSS
135G ALL-NATURAL
PEANUT BUTTER (SMOOTH)
135G PROTEIN SPREAD
(CHOCOLATE HAZELNUT)
BUILD MUSCLE
Nutritional Info
per portion
Calories: 103 kcal
Carbs: 3.4g
Protein: 3.8g
Fat: 8.1g
215G ALL-NATURAL
PEANUT BUTTER (SMOOTH)
215G PROTEIN SPREAD
(CHOCOLATE HAZELNUT)
Nutritional Info
per portion
Calories: 161 kcal
Carbs: 5.4g
Protein: 6g
Fat: 12.7g
77
Great for:
CALORIES
377
CARBS
16g
PROTEIN
28g
FAT
MAKES
3
Nutritional info per portion:
11.6g
POR TIONS
VEGAN CARB CRUSHER
CHEESECAKE POTS
INSTRUCTIONS:
1.
In a bowl, mix together the vegan cream cheese and
vanilla Flavdrops. Check the taste after around 6 drops
and add more if you feel like it needs it. Set aside.
2.
Next, chop up your Vegan Carb Crushers - we went for
classic Peanut Butter, but any of our irresistible flavours
will work. Distribute evenly between three small
ramekins. Keep some of the pieces leftover for topping.
3.
Now, spoon the cream cheese mixture evenly between
the ramekins on top of the Vegan Carb Crusher base.
Smooth to get an even layer.
4.
Top each one with the leftover pieces of Vegan Carb
Crusher and drizzle with dark chocolate sauce.
5.
Enjoy immediately or keep in the fridge for 2-3 days.
INGREDIENTS
•
•
•
•
6 TBSP. VEGAN CREAM CHEESE
6 DROPS FLAVDROPS (VANILLA)
4 VEGAN CARB CRUSHERS
DARK CHOCOLATE SAUCE
(OPTIONAL TOPPING)
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
78
INGREDIENT SWAP
VEGAN CARB CRUSHER
CHEESECAKE POTS
WEIGHT LOSS
5 TBSP. CREAM CHEESE
5 DROPS FLAVDROPS (VANILLA)
3 CARB CRUSHERS
BUILD MUSCLE
Nutritional Info
per portion
Calories: 293 kcal
Carbs: 12.4g
7 TBSP. CREAM CHEESE
7 DROPS FLAVDROPS (VANILLA)
5 CARB CRUSHERS
Protein: 21.7g
OPTIONAL TOPPINGS:
DARK CHOCOLATE SAUCE
Fat: 9g
Nutritional Info
per portion
Calories: 461 kcal
Carbs: 19.6g
Protein: 34.3g
OPTIONAL TOPPINGS:
Fat: 14.2g
DARK CHOCOLATE SAUCE
79
Great for:
CALORIES
126
CARBS
2g
PROTEIN
24g
FAT
MAKES
1
Nutritional info per portion:
2g
POR TION
INGREDIENTS
PROTEIN
MUG CAKE
INSTRUCTIONS:
1.
Mix all the dry ingredients in a mug with a fork until no
lumps remain.
2.
Add in the egg white and milk and mix until smooth.
3.
Now’s the time to drop in any extras for the middle –
try a heaped tablespoon of your favourite nut butter.
4.
Microwave for around 1 minute on high (give or take
some time depending on your microwave). Keep an
eye on it – if it starts to bubble over the top, stop
microwaving and press the batter back into mug with
a fork, then continue microwaving.
5.
When finished, the cake should be cooked but still
very moist. Now smother it in Sugar-Free Syrup. Yum!
• 1 SCOOP IMPACT WHEY PROTEIN
(WE USED STICKY TOFFEE PUDDING
FLAVOUR, BUT YOU CAN USE
YOUR FAVOURITE)
• 1 EGG WHITE
• ¼ TSP. BAKING POWDER
• 1 TSP. SWEETENER
• 2 TBSP. SKIMMED MILK OR ALMOND MILK
• SUGAR-FREE SYRUP (WE USED
BUTTERSCOTCH FLAVOUR)
• 5 DROPS FLAVDROPS (WE USED
TOFFEE FLAVOUR)
• 1 HEAPED TSP. CASHEW BUTTER
FOR THE CENTRE (OPTIONAL)
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
80
INGREDIENT SWAP
PROTEIN
MUG CAKE
VEGAN
WEIGHT LOSS
BUILD MUSCLE
1 SCOOP VEGAN PROTEIN BLEND
YOUR CHOICE ON FLAVOUR
1 SCOOP IMPACT WHEY ISOLATE
USE YOUR FAVOURITE FLAVOUR
3 1/3 SCOOPS WEIGHT GAINER BLEND
USE YOUR FAVOURITE FLAVOUR
EGG SUBSTITUTE (THE AMOUNT
INSTRUCTED BY PACKAGING TO
EQUAL 1 EGG) OR 60G NUT BUTTER
OR 1 MASHED BANANA
1 EGG WHITE
1 EGG WHITE
¼ TSP. BAKING POWDER
¼ TSP. BAKING POWDER
1 TSP. SWEETENER
1 TSP. SWEETENER
2 TBSP. SKIMMED MILK OR
ALMOND MILK
SUGAR-FREE SYRUP
5 DROPS FLAVDROPS
1 HEAPED TSP. CASHEW BUTTER
FOR THE CENTRE (OPTIONAL)
2 TBSP. SKIMMED MILK OR ALMOND
MILK
SUGAR-FREE SYRUP
5 DROPS FLAVDROPS
1 HEAPED TSP. CASHEW BUTTER FOR
THE CENTRE (OPTIONAL)
Nutritional Info
per portion
Nutritional Info
per portion
Calories: 116kcal
Calories 411 kcal
Carbs: 1.6g
Carbs: 51g
Protein: 26g
Protein: 34.4g
Fat: 0.2g
Fat: 6.3g
¼ TSP. BAKING POWDER
1 TSP. SWEETENER
2 TBSP. DAIRY-FREE MILK
SUGAR-FREE SYRUP (WE USED
BUTTERSCOTCH FLAVOUR)
5 DROPS FLAVDROPS
(WE USED TOFFEE FLAVOUR)
1 HEAPED TSP. CASHEW BUTTER FOR
THE CENTRE (OPTIONAL)
Nutritional Info
per portion
Calories: 133 kcal
Carbs: 5.1g
Protein: 25g
Fat: 0.7g
81
Great for:
CALORIES
196
CARBS
27.7g
PROTEIN
4.7g
FAT
MAKES
8
Nutritional info per portion:
7.3g
POR TIONS
HEALTHY BAKED DONUTS
WITH PROTEIN SPREAD
INGREDIENTS
INSTRUCTIONS:
1.
First, preheat the oven to 180°C.
2.
In a large bowl, whisk together the milk, maple syrup, apple
cider vinegar, oil, and vanilla extract.
3.
Add the flour and mix until completely combined.
4.
Pour into a jug for easy pouring and fill each donut mould.
5.
Cook for 20 minutes until the donuts have begun to turn
golden brown.
6.
Meanwhile, spoon the chocolate hazelnut and white chocolate
Protein Spread onto two different plates. Use the back of the
spoon to create a smooth even layer of each flavour.
7.
Once the donuts are cooked and cool, carefully dip into your
Protein Spread of choice to coat the top.
8.
Sprinkle with chopped nuts or flakes of desiccated coconut.
•
•
•
•
•
•
•
120ML MILK
100ML MAPLE SYRUP
1 TSP. APPLE CIDER VINEGAR
5 TBSP. COCONUT OIL
1 TSP. VANILLA EXTRACT
150G PLAIN FLOUR
3 TBSP. PROTEIN SPREAD
(WHITE CHOCOLATE)
• 3 TBSP. PROTEIN SPREAD
(CHOCOLATE HAZELNUT)
• CHOPPED ALMONDS
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
82
INGREDIENT SWAP
HEALTHY BAKED DONUTS
WITH PROTEIN SPREAD
WEIGHT LOSS
100ML MILK
100ML SUGAR-FREE MAPLE SYRUP
1 TSP. APPLE CIDER VINEGAR
BUILD MUSCLE
Nutritional Info
per portion
Calories: 152 kcal
120ML MILK
150ML MAPLE SYRUP
Nutritional Info
per portion
Calories: 240 kcal
Carbs: 21.5g
1 TSP. APPLE CIDER VINEGAR
4 TBSP. COCONUT OIL
Protein: 3.7g
6 TBSP. COCONUT OIL
Protein: 5.7g
1 TSP. VANILLA EXTRACT
Fat: 5.7g
1 TSP. VANILLA EXTRACT
Fat: 8.9g
120G PLAIN FLOUR
2 TBSP. PROTEIN SPREAD
(WHITE CHOCOLATE)
2 TBSP. PROTEIN SPREAD
(CHOCOLATE HAZELNUT)
180G PLAIN FLOUR
3 TBSP. PROTEIN SPREAD (WHITE
CHOCOLATE)
3 TBSP. PROTEIN SPREAD
(CHOCOLATE HAZELNUT)
CHOPPED ALMONDS
CHOPPED ALMONDS
Carbs: 33.9g
83
Great for:
CALORIES
122
CARBS
20g
PROTEIN
14g
FAT
MAKES
8
Nutritional info per portion:
1g
POR TIONS
30-SECOND PROTEIN
ICE CREAM
INGREDIENTS
INSTRUCTIONS:
1.
First, blend all ingredients together until they’re just about
smooth, without over-processing. You don’t want it to be
too liquidy.
2.
Next, warm a spoon under the tap, then scoop out the ice
cream into a bowl and you can eat straight away.
3.
Pour the remaining ice cream into a sealable Tupperware
container and freeze for more servings.
4.
Top with your favourite healthy toppings like cinnamon,
Cacao Nibs, blueberries or Sugar-Free Syrup.
• 500G FROZEN BANANAS
• 4-6 SCOOPS VANILLA IMPACT
WHEY PROTEIN
• 250ML FAT-FREE YOGHURT
• 50ML MILK (OF CHOICE)
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
84
INGREDIENT SWAP
30-SECOND PROTEIN
ICE CREAM
VEGAN
WEIGHT LOSS
BUILD MUSCLE
500G FROZEN BANANAS
3 SCOOPS BANANA
VEGAN PROTEIN BLEND
400G FROZEN BANANAS
3-5 SCOOPS VANILLA
IMPACT WHEY PROTEIN
600G FROZEN BANANAS
5-7 SCOOPS VANILLA
IMPACT WHEY PROTEIN
250ML DAIRY-FREE YOGHURT
200ML FAT-FREE YOGHURT
300ML FAT-FREE YOGHURT
50ML DAIRY-FREE MILK (OF CHOICE)
40ML MILK (OF CHOICE)
60ML MILK (OF CHOICE)
Nutritional Info
per portion
Nutritional Info
per portion
Nutritional Info
per portion
Calories: 94 kcal
Calories 411 kcal
Carbs: 15.5g
Carbs: 51g
Protein: 10.8g
Protein: 34.4g
Fat: 0.7g
Fat: 6.3g
Calories: 104 kcal
Carbohydrates: 8.1g
Protein: 8.7g
Fat: 1.8g
85
Great for:
MAKES
2
Nutritional info per portion:
CALORIES
378
CARBS
46.6g
PROTEIN
21.4g
FAT
11.8g
HIGH-PROTEIN
CHOCOLATE BAKED OATS
POR TIONS
INGREDIENTS
INSTRUCTIONS:
• 100G 100% ROLLED OATS
• 1 SCOOP IMPACT WHEY PROTEIN
(CHOCOLATE BROWNIE)
• 1/8 TSP. SALT
• 1/2 TSP. BAKING POWDER
• 150ML MILK
• 1 TBSP. MAPLE SYRUP
1.
First, preheat the oven to 180°C.
• 1 HEAPED TSP. PROTEIN SPREAD
2.
Add the peanut butter, eggs, and Sugar-Free Syrup to a
large bowl and combine together. Then add the protein
powder and mix in well.
3.
With slightly damp hands, scoop out small sections of
the cookie dough (aim for around a golf ball size) and roll
between your palms. Place on a lined baking tray and
flatten with your fingers to make a cookie shape.
4.
Bake for 10-12 minutes.
5.
Meanwhile, place the raspberries into a small pan along
with the cornflour, Sugar-Free Syrup and water. Mash
together over a low heat and bring to a gentle simmer.
Turn off the heat once the jam has thickened and leave to
cool.
6.
To serve, spoon a layer of jam onto a cookie and then
sandwich together with a second cookie on top.
(CHOCOLATE HAZELNUT)
OPTIONAL TOPPINGS:
• 1 TBSP. MELTED PEANUT BUTTER
• HANDFUL OF CHOC CHIPS
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
86
INGREDIENT SWAP
HIGH-PROTEIN
CHOCOLATE BAKED OATS
WEIGHT LOSS
75G 100% ROLLED OATS
¾ SCOOP IMPACT WHEY PROTEIN
(CHOCOLATE BROWNIE)
1/8 TSP. SALT
½ TSP. BAKING POWDER
120ML MILK
1 TBSP. SUGAR-FREE MAPLE SYRUP
1 TSP. PROTEIN SPREAD (CHOCOLATE
HAZELNUT)
OPTIONAL TOPPINGS:
1 TBSP. MELTED PEANUT BUTTER
HANDFUL OF CHOC CHIPS
BUILD MUSCLE
Nutritional Info
per portion
Calories: 293 kcal
Carbs: 36.2g
Protein: 20.6g
Fat: 9.2g
125G 100% ROLLED OATS
1 ¼ SCOOPS IMPACT WHEY PROTEIN
(CHOCOLATE BROWNIE)
1/8 TSP. SALT
½ TSP. BAKING POWDER
Nutritional Info
per portion
Calories: 463 kcal
Carbs: 57g
Protein: 26.2g
Fat: 14.4g
180ML MILK
1 TBSP. MAPLE SYRUP
1 HEAPED TSP. PROTEIN SPREAD
(CHOCOLATE HAZELNUT)
OPTIONAL TOPPINGS:
1 TBSP. MELTED PEANUT BUTTER
HANDFUL OF CHOC CHIPS
87
Great for:
CALORIES
142
CARBS
2.5g
PROTEIN
9.1g
FAT
MAKES
8
Nutritional info per portion:
9.6g
POR TIONS
HIGH-PROTEIN
PEANUT BUTTER
SANDWICH COOKIES
INGREDIENTS
•
•
FOR THE COOKIES:
1 SCOOP IMPACT WHEY PROTEIN
(PEANUT BUTTER)
150G ALL-NATURAL PEANUT BUTTER
(SMOOTH)
50ML SUGAR-FREE SYRUP
1 EGG
•
•
•
•
FOR THE JAM FILLING:
1 PUNNET RASPBERRIES
1 TSP. CORNFLOUR
1 TBSP. SUGAR-FREE SYRUP
1 TBSP. WATER
•
INSTRUCTIONS:
1.
First, preheat the oven to 180°C.
2.
Add the peanut butter, eggs, and Sugar-Free Syrup to a
large bowl and combine together with a spoon. Then add the
protein powder and mix in well.
3.
With slightly damp hands, scoop out a small section of
the cookie dough (aim for around a golf ball size) and roll
between your palms to make a smooth ball. Place on a lined
baking tray and flatten lightly with your fingers to make more
of a cookie shape.
4.
Repeat for the remaining cookie dough and then bake for 1012 minutes.
5.
Meanwhile, place the raspberries into a small pan along with
the cornflour, Sugar-Free Syrup and water. Mash everything
together over a low heat and bring to a gentle simmer. Turn
off the heat once the jam has thickened and leave to cool
completely.
6.
To serve, spoon a layer of jam onto a cookie and then
sandwich together with a second cookie on top.
•
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
88
INGREDIENT SWAP
HIGH-PROTEIN PEANUT
BUTTER SANDWICH COOKIES
WEIGHT LOSS
VEGAN
BUILD MUSCLE
FOR THE COOKIES:
1 SCOOP VEGAN PROTEIN BLEND
YOUR CHOICE ON FLAVOUR
150G ALL-NATURAL PEANUT
BUTTER (SMOOTH)
FOR THE COOKIES:
1 SCOOP CHOCOLATE PEANUT
BUTTER IMPACT WHEY ISOLATE
150G ALL-NATURAL PEANUT BUTTER
(SMOOTH)
FOR THE COOKIES:
3 1/3 SCOOPS CHOCOLATE
WEIGHT GAINER BLEND
150G ALL-NATURAL PEANUT
BUTTER (SMOOTH)
50ML SUGAR-FREE SYRUP
50ML SUGAR-FREE SYRUP
50ML SUGAR-FREE SYRUP
EGG SUBSTITUTE (THE AMOUNT
INSTRUCTED BY PACKAGING
TO EQUAL 1 EGG) OR 1 MASHED
BANANA
1 EGG
1 EGG
FOR THE JAM FILLING:
FOR THE JAM FILLING:
1 PUNNET RASPBERRIES
1 PUNNET RASPBERRIES
1 TSP. CORNFLOUR
1 TSP. CORNFLOUR
1 TBSP. SUGAR-FREE SYRUP
1 TBSP. SUGAR-FREE SYRUP
1 TBSP. WATER
1 TBSP. WATER
Nutritional Info
per portion
Nutritional Info
per portion
Calories: 132 kcal
Carbs: 2.1g
Calories: 427 kcal
Carbs: 51.5g
Protein: 32.1g
Protein: 40.5g
Fat: 7.8g
Fat: 13.9g
FOR THE JAM FILLING:
1 PUNNET RASPBERRIES
1 TSP. CORNFLOUR
1 TBSP. SUGAR-FREE SYRUP
1 TBSP. WATER
Nutritional Info
per portion
Calories: 133 kcal
Carbs: 5.1g
Protein: 25g
Fat: 0.7g
89
SMOOTHIES & SHAKES
There’s something incredibly satisfying about blending up a load of
healthy ingredients and getting a delicious smoothie at the end of it.
Like spinach can actually be masked amongst fruity flavours you enjoy?
Magical.
Shakes & smoothies are also the best quick solution for breakfast
when you’re short on time or need some nutrition on the go.
And we’ve pretty much got an option for every occasion.
Need an energy-boosting coffee-maple syrup shake
to kick-start your morning?We got you.
Fancy a matcha whey, peach, and ginger protein smoothie `
to add a little zing to your afternoon? Coming right up.
We’ve even got a plant-based chocolate, banana, and blueberry
post-workout option to help you refuel after a training session.
So, what you waiting for? It’s time to shake things up.
FIND WHAT’S RIGHT FOR YOU.
VEGAN
BUILD MUSCLE
WEIGHT LOSS
GET LEAN
90
Great for:
CALORIES
648
CARBS
107g
PROTEIN
39.4g
FAT
MAKES
1
Nutritional info per portion:
6.3g
POR TION
INGREDIENTS
MUSCLE-BUILDING
PROTEIN SHAKE
INSTRUCTIONS:
1.
Simply blend all ingredients together until smooth.
2.
Done! Drink 60-90 minutes before your workout.
•
•
•
•
•
•
200ML SKIMMED MILK
400G TINNED PEACHES
3 1/3 SCOOPS VANILLA WEIGHT GAINER BLEND
30G STRAWBERRIES (FROZEN OR FRESH)
5G CREATINE MONOHYDRATE
6-8 CUBES ICE
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
91
INGREDIENT SWAP
MUSCLE-BUILDING
PROTEIN SHAKE
WEIGHT LOSS
VEGAN
GET LEAN
200ML DAIRY-FREE MILK
200ML SKIMMED MILK
200ML SKIMMED MILK
400G TINNED PEACHES
3/4 SCOOP VEGAN PROTEIN BLEND
(WE USED UNFLAVOURED)
400G TINNED PEACHES
1 SCOOP VANILLA IMPACT WHEY
ISOLATE
400G TINNED PEACHES
30G STRAWBERRIES (FROZEN OR
FRESH)
30G STRAWBERRIES (FROZEN OR
FRESH)
30G STRAWBERRIES (FROZEN OR
FRESH)
5G CREATINE MONOHYDRATE
5G CREATINE MONOHYDRATE
5G CREATINE MONOHYDRATE
6-8 CUBES ICE
6-8 CUBES ICE
6-8 CUBES ICE
Nutritional Info per portion
Calories: 356 kcal
Carbs:47.1g
Nutritional Info per portion
Calories: 348 kcal
Nutritional Info per portion
Carbs: 52.4g
Protein: 31g
Protein: 36g
Fat: 4.6g
Fat: 0.2g
1 SCOOP VANILLA IMPACT
WHEY PROTEIN
Calories: 364 kcal
Carbs: 53g
Protein: 35g
Fat: 2g
92
Great for:
CALORIES
254
CARBS
16.2g
PROTEIN
30g
FAT
MAKES
1
Nutritional info per portion:
7.2g
POR TION
Salted Caramel, without topping.
INGREDIENTS
•
ICED COFFEE PROTEIN
SHAKES 4 WAYS
INSTRUCTIONS:
1.
2.
3.
For each iced coffee, all you have to do is add the milk,
ice, coffee shot and protein powder to a blender and
blitz until smooth.
Pour into a tall glass and top with a generous amount of
squirty cream and whatever other toppings you’d like.
Enjoy a deliciously refreshing protein boost!
•
•
•
•
•
SALTED CARAMEL FLAVOUR
1 SCOOP IMPACT WHEY PROTEIN
(SALTED CARAMEL)
300ML MILK
1 ESPRESSO SHOT
HANDFUL ICE
WHIPPED CREAM
SUGAR-FREE SYRUP
(BUTTERSCOTCH)
CHECK THE NEXT PAGE FOR
MOCHA, CINNAMON & VEGAN
CHOCOLATE ORANGE INGREDIENTS
& NUTRITIONAL INFO
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
93
INGREDIENT SWAP
ICED COFFEE PROTEIN
SHAKES 4 WAYS
GET LEAN
VEGAN CHOCOLATE ORANGE
SALTED CARAMEL
1 SCOOP IMPACT WHEY PROTEIN
(SALTED CARAMEL)
300ML MILK
1 ESPRESSO SHOT
HANDFUL ICE
Nutritional Info
per portion
1 SCOOP VEGAN PROTEIN BLEND
(CACAO ORANGE)
Calories: 254 kcal
300ML SOYA MILK
Carbs: 16.2g
Protein: 30g
Fat: 7.2g
1 ESPRESSO SHOT
HANDFUL ICE
WHIPPED CREAM
VEGAN WHIPPED CREAM
SUGAR-FREE SYRUP
(BUTTERSCOTCH)
DARK CHOCOLATE SHAVINGS
MOCHA
CINNAMON
1 SCOOP IMPACT WHEY PROTEIN
(MOCHA)
300ML MILK
1 ESPRESSO SHOT
HANDFUL ICE
Nutritional Info
per portion
Calories: 216 kcal
Carbs: 2.3g
Protein:33g
Fat: 2.3g
ORANGE ZEST
Nutritional Info
per portion
Calories: 252 kcal
Carbs: 17.4g
1 SCOOP IMPACT WHEY PROTEIN
(CINNAMON DANISH)
Nutritional Info
300ML MILK
Calories: 255 kcal
Protein: 28.8g
1 ESPRESSO SHOT
Fat: 6.9g
HANDFUL ICE
WHIPPED CREAM
WHIPPED CREAM
SUGAR-FREE SYRUP (CHOCOLATE)
CINNAMON POWDER TO DUST
per portion
Carbs: 15.4g
Protein: 31g
Fat:7.3g
94
INGREDIENT SWAP
ICED COFFEE PROTEIN
SHAKES 4 WAYS
WEIGHT LOSS
VEGAN CHOCOLATE ORANGE
SALTED CARAMEL
3/4 SCOOP IMPACT WHEY PROTEIN
(SALTED CARAMEL)
230ML MILK
1 ESPRESSO SHOT
HANDFUL ICE
Nutritional Info per
portion
3/4 SCOOP VEGAN PROTEIN BLEND
(CACAO ORANGE)
Calories: 196 kcal
230ML MILK SOYA MILK
Carbs: 12.6g
Protein: 23.2g
Fat: 5.6g
1 ESPRESSO SHOT
HANDFUL ICE
WHIPPED CREAM
SUGAR-FREE SYRUP
(BUTTERSCOTCH)
VEGAN WHIPPED CREAM
MOCHA
CINNAMON
3/4 SCOOP IMPACT WHEY PROTEIN
(MOCHA)
230ML MILK
1 ESPRESSO SHOT
HANDFUL ICE
Nutritional Info
per portion
Calories: 168 kcal
Carbs: 1.8g
Protein: 26g
Fat: 1.8g
DARK CHOCOLATE SHAVINGS
ORANGE ZEST
Nutritional Info
per portion
Calories: 195kcal
Carbs: 13.5g
3/4 SCOOP IMPACT WHEY PROTEIN
(CINNAMON DANISH)
230ML MILK
Protein: 22.3g
1 ESPRESSO SHOT
Fat: 5.4g
HANDFUL ICE
WHIPPED CREAM
FAT-FREE WHIPPED CREAM
SUGAR-FREE SYRUP (CHOCOLATE)
CINNAMON POWDER TO DUST
Nutritional Info
per portion
Calories: 205kcal
Carbs: 12g
Protein: 24.1g
Fat: 5.7g
95
INGREDIENT SWAP
ICED COFFEE PROTEIN
SHAKES 4 WAYS
BUILD MUSCLE
VEGAN CHOCOLATE ORANGE
SALTED CARAMEL
1 1/4 SCOOPS IMPACT WHEY
PROTEIN (SALTED CARAMEL)
Nutritional Info
per portion
1 1/4 SCOOPS VEGAN PROTEIN BLEND
(CACAO ORANGE)
370ML MILK
Calories: 311 kcal
370ML SOYA MILK
Carbs: 21.3g
1 ESPRESSO SHOT
1 ESPRESSO SHOT
HANDFUL ICE
Protein: 35.2g
Fat: 8.4g
HANDFUL ICE
WHIPPED CREAM
SUGAR-FREE SYRUP
(BUTTERSCOTCH)
VEGAN WHIPPED CREAM
MOCHA
CINNAMON
1 1/4 SCOOPS IMPACT WHEY PROTEIN
(MOCHA)
370ML MILK
1 ESPRESSO SHOT
HANDFUL ICE
Nutritional Info
per portion
Calories: 264 kcal
Carbs: 2.8g
Protein: 40g
Fat: 2.8g
DARK CHOCOLATE SHAVINGS
ORANGE ZEST
Nutritional Info
per portion
Calories: 308 kcal
Carbs: 21.3g
1 1/4 SCOOPS IMPACT WHEY PROTEIN
(CINNAMON DANISH)
370ML MILK
Protein: 35.2g
1 ESPRESSO SHOT
Fat: 8.4g
HANDFUL ICE
WHIPPED CREAM
WHIPPED CREAM
SUGAR-FREE SYRUP (CHOCOLATE)
CINNAMON POWDER TO DUST
Nutritional Info
per portion
Calories: 305 kcal
Carbs: 18.8g
Protein: 37.9g
Fat: 8.9g
96
Great for:
CALORIES
358
CARBS
47.7g
PROTEIN
29.3g
FAT
MAKES
1
Nutritional info per serving:
5.5g
POR TION
COFFEE & CHOCOLATE
BREAKFAST PROTEIN SMOOTHIE
INGREDIENTS
• 200ML MILK
• 100ML BREWED COFFEE
• LATTE OR CHOCOLATE FLAVOURED
IMPACT WHEY PROTEIN
• 1 TBSP. MAPLE SYRUP
• 100G BANANA
• 1 TSP. COCOA POWDER
INSTRUCTIONS:
1.
Add all ingredients to a blender and blend
on full power.
2.
Add ice cubes or vanilla ice for extra texture/taste.
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
97
INGREDIENT SWAP
COFFEE & CHOCOLATE
BREAKFAST PROTEIN SMOOTHIE
VEGAN
WEIGHT LOSS
BUILD MUSCLE
200ML DAIRY-FREE MILK
200ML MILK
200ML MILK
100ML BREWED COFFEE
COFFEE & WALNUT OR CHOCOLATE
FLAVOURED VEGAN PROTEIN BLEND
100ML BREWED COFFEE
1 SCOOP CHOCOLATE SMOOTH
IMPACT WHEY ISOLATE
100ML BREWED COFFEE
3 1/3 SCOOPS CHOCOLATE WEIGHT
GAINER BLEND
1 TBSP. MAPLE SYRUP
1 TBSP. SUGAR-FREE MAPLE SYRUP
1 TBSP. MAPLE SYRUP
100G BANANA
100G BANANA
100G BANANA
1 TSP. COCOA POWDER
1 TSP. COCOA POWDER
1 TSP. COCOA POWDER
Nutritional Info
per portion
Calories: 327 kcal
Nutritional Info
per portion
Nutritional Info
per portion
Calories: 296 kcal
Calories: 591 kcal
Carbs: 31.2g
Carbs: 84g
Protein: 34.6g
Protein: 39.6g
Fat: 3.6g
Fat: 9.7g
Carbs: 47.6g
Protein: 24.3g
Fat: 2.9g
98
Great for:
CALORIES
83
CARBS
0.7g
PROTEIN
20g
FAT
CLEAR PROTEIN
SLUSHIES
INSTRUCTIONS:
1.
First, add 200ml of water and 1 scoop of your
favourite flavour of Clear Whey Isolate or Clear Vegan
Protein to a shaker. Shake thoroughly until the mix is
fully combined and allow any froth to settle.
2.
Next, add a handful of crushed ice to a blender and
then pour your clear protein shake mix on top. Blend
well until you get a smooth, thick slushy consistency.
3.
MAKES
1
Nutritional info per serving:
0.1g
POR TION
INGREDIENTS
•
•
•
•
1 SCOOP CLEAR WHEY ISOLATE
200ML WATER
HANDFUL CRUSHED ICE
FRUIT TO GARNISH (OPTIONAL)
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
Serve in a glass with any garnish of your choice.
99
INGREDIENT SWAP
CLEAR PROTEIN
SLUSHIES
VEGAN
1 SCOOP CLEAR VEGAN PROTEIN
200ML WATER
HANDFUL CRUSHED ICE
FRUIT TO GARNISH (OPTIONAL)
Nutritional Info
per portion
Calories: 54 kcal
Carbs: 2.6g
Protein: 10g
Fat: 0.1g
WEIGHT LOSS
BUILD MUSCLE
3/4 SCOOP SCOOP CLEAR
WHEY ISOLATE
1 1/4 SCOOPS SCOOP CLEAR
WHEY ISOLATE
200ML WATER
200ML WATER
HANDFUL CRUSHED ICE
HANDFUL CRUSHED ICE
FRUIT TO GARNISH (OPTIONAL)
FRUIT TO GARNISH (OPTIONAL)
Nutritional Info
per portion
Nutritional Info
per portion
Calories: 101 kcal
Calories: 64 kcal
Carbs: 0.6g
Carbs: 0.8g
Protein: 15.5g
Protein: 24.5g
Fat: 0.08g
Fat: 0.12g
100
Great for:
CALORIES
358
CARBS
46.7g
PROTEIN
34.3g
FAT
VEGAN BANANA-CHOC
POST-WORKOUT SHAKE
MAKES
1
Nutritional info per portion:
5.5g
POR TION
INGREDIENTS
•
•
•
•
1 FROZEN BANANA
250ML MILK OF CHOICE
1 HANDFUL ICE
½ SCOOP VEGAN PROTEIN BLEND
(CHOCOLATE)
• ½ SCOOP SOY PROTEIN ISOLATE
(VANILLA)
INSTRUCTIONS:
1.
2.
Place all of the ingredients into a blender and
blitz until smooth. You should have a really
thick, creamy consistency — if you prefer it
thinner then just add a little more milk or water.
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
Bottoms up!
101
INGREDIENT SWAP
BANANA-CHOC
POST-WORKOUT SHAKE
WEIGHT LOSS
1 FROZEN BANANA
250ML DAIRY-FREE MILK OF CHOICE
1 HANDFUL ICE
½ SCOOP CHOCOLATE SMOOTH
IMPACT WHEY ISOLATE
½ SCOOP VANILLA IMPACT
WHEY ISOLATE
BUILD MUSCLE
Nutritional Info
per portion
Calories: 272 kcal
Carbs: 32.9g
Protein: 25.4g
Fat: 2.9g
1 FROZEN BANANA
250ML DAIRY-FREE MILK OF
CHOICE
1 HANDFUL ICE
1½ SCOOPS CHOCOLATE SMOOTH
WEIGHT GAINER BLEND
1½ SCOOPS VANILLA WEIGHT
GAINER BLEND
Nutritional Info
per portion
Calories: 567 kcal
Carbs: 82.3g
Protein: 33.8g
Fat: 9g
102
Great for:
CALORIES
376
CARBS
60g
PROTEIN
9g
FAT
ZACK GEORGE’S
SUPERCHARGED
SMOOTHIE
INSTRUCTIONS:
1.
Place all of the ingredients into a blender and blitz
until smooth.
2.
Pour into a glass and enjoy immediately, or pour into a
shaker to take with you on the go.
MAKES
1
Nutritional info per portion:
12g
POR TIONS
INGREDIENTS
•
•
•
•
•
•
1 BANANA
HANDFUL OF BLUEBERRIES
250ML OAT MILK
1 SCOOP ORGANIC MACA POWDER
1 SCOOP 100% FLAX SEED POWDER
1 SCOOP ORGANIC CHIA SUPER SEEDS
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
103
INGREDIENT SWAP
ZACK GEORGE’S
SUPERCHARGED SMOOTHIE
WEIGHT LOSS
3/4 OF A BANANA
HANDFUL OF BLUEBERRIES
200ML OAT MILK
3/4 SCOOP ORGANIC MACA POWDER
3/4 SCOOP 100% FLAX SEED POWDER
3/4 SCOOP ORGANIC CHIA
SUPER SEEDS
BUILD MUSCLE
Nutritional Info
per portion
Calories: 292 kcal
Carbs: 46.5g
Protein: 7g
Fat: 9.3g
1 1/4 BANANAS
HANDFUL OF BLUEBERRIES
300ML OAT MILK
1 1/4 SCOOPS ORGANIC MACA POWDER
1 1/4 SCOOPS 100% FLAX SEED POWDER
1 1/4 SCOOPS ORGANIC CHIA
SUPER SEEDS
Nutritional Info
per portion
Calories: 460 kcal
Carbs: 73.5g
Protein: 11g
Fat: 14.7g
104
Great for:
CALORIES
303
CARBS
25g
PROTEIN
32g
FAT
4g
BLUEBERRY
BANANA SWIRL
INSTRUCTIONS:
1.
First, blend together pea protein, blueberries and milk
until smooth, then pour into your glasses half full.
2.
Next, blend together the banana and yoghurt, then
layer on top of the blueberry mixture. Swirl the layers
together using a spoon, top with a few extra blueberries
and devour!
MAKES
1
Nutritional info per portion:
POR TION
INGREDIENTS
• 1 SCOOP PEA PROTEIN ISOLATE
(WE THINK UNFLAVOURED OR
STRAWBERRY WORKS BEST)
• 50G FROZEN BLUEBERRIES
• 100ML DAIRY-FREE MILK
• 100G DAIRY-FREE YOGHURT
• 1 SMALL BANANA
• 2-4 DROPS VANILLA FLAVDROPS
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
105
INGREDIENT SWAP
BLUEBERRY
BANANA SWIRL
WEIGHT LOSS
BUILD MUSCLE
1 SCOOP IMPACT WHEY ISOLATE
(WE THINK UNFLAVOURED OR
STRAWBERRY WORKS BEST)
Nutritional Info
per portion
50G FROZEN BLUEBERRIES
Protein: 34g
100ML DAIRY-FREE MILK
100G DAIRY-FREE YOGHURT
1/2 SMALL BANANA
2-4 DROPS VANILLA FLAVDROPS
Calories: 293 kcal
Carbs: 24.6g
Fat: 2.2g
*n utritional information
based on unflavoured
version of protein
3 1/3 SCOOPS STRAWBERRY WEIGHT
GAINER BLEND
50G FROZEN BLUEBERRIES
100ML DAIRY-FREE MILK
100G DAIRY-FREE YOGHURT
1 SMALL BANANA
2-4 DROPS VANILLA FLAVDROPS
Nutritional Info
per portion
Calories: 588 kcal
Protein: 42.4g
Carbs: 74g
Fat: 8.3g
*n utritional information
based on chocolate
smooth flavour of protein
106
Great for:
CALORIES
211
CARBS
21g
PROTEIN
25g
FAT
MAKES
1
Nutritional info per portion:
3g
POR TION
MATCHA WHEY PROTEIN,
PEACH & GINGER SMOOTHIE
INGREDIENTS
• 1 SCOOP (25G) MATCHA
WHEY PROTEIN
• 2 MEDIUM-SIZED FRESH PEACHES
• ½ THUMB ROOT GINGER (GRATED)
• 75ML MILK (OF YOUR CHOICE)
INSTRUCTIONS:
1.
Chop the peaches and place into blender, along with
Matcha whey, ginger and milk.
2.
Blend until smooth.
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
107
INGREDIENT SWAP
MATCHA WHEY PROTEIN,
PEACH & GINGER SMOOTHIE
WEIGHT LOSS
1 SCOOP MATCHA LATTE
IMPACT WHEY ISOLATE
2 MEDIUM-SIZED FRESH PEACHES
½ THUMB ROOT GINGER (GRATED)
75ML MILK (OF YOUR CHOICE)
BUILD MUSCLE
Nutritional Info
per portion
Calories: 201 kcal
Protein: 27g
3 1/3 SCOOPS MATCHA LATTE
WEIGHT GAINER BLEND
2 MEDIUM-SIZED FRESH PEACHES
Carbs: 20.6g
½ THUMB ROOT GINGER (GRATED)
Fat: 1.2g
75ML MILK (OF YOUR CHOICE)
*B ased on unflavoured
protein powder
Nutritional Info
per portion
Calories: 496 kcal
Protein: 35.4g
Carbs: 70g
Fat: 7.3g
*B ased on chocolate
smooth flavour protein
powder
108
Great for:
CALORIES
312
CARBS
38g
PROTEIN
34g
FAT
TOFFEE POPCORN
SUNDAE SMOOTHIE
INSTRUCTIONS:
1.
Simply blend all ingredients (except the popcorn)
until smooth.
2.
Top with a little extra cinnamon and the popcorn
and get stuck in!
MAKES
1
Nutritional info per portion:
2g
POR TION
INGREDIENTS
• 1 SCOOP PEA PROTEIN ISOLATE
(TRY UNFLAVOURED OR CHOCOLATE
FOR THIS ONE)
• 1 LARGE BANANA
• 250ML DAIRY-FREE MILK
• 4-6 DROPS TOFFEE FLAVDROPS
• ½ TSP. CINNAMON
• HANDFUL POPCORN TO GARNISH
CAN BE TAILORED TO
MEET YOUR GOALS.
CHECK OUT ON THE NEXT PAGE
109
INGREDIENT SWAP
TOFFEE POPCORN
SUNDAE SMOOTHIE
WEIGHT LOSS
BUILD MUSCLE
1 SCOOPS IMPACT WHEY ISOLATE
(TRY UNFLAVOURED OR CHOCOLATE
SMOOTH FOR THIS ONE)
Nutritional Info
per portion
1 LARGE BANANA
Protein: 33g
250ML DAIRY-FREE MILK
4-6 DROPS TOFFEE FLAVDROPS
½ TSP. CINNAMON
HANDFUL POPCORN TO GARNISH
Calories: 289 kcal
3 1/3 SCOOPS CHOCOLATE
SMOOTH WEIGHT GAINER
1 LARGE BANANA
Carbs: 37.8g
250ML DAIRY-FREE MILK
Fat: 0.4g
4-6 DROPS TOFFEE FLAVDROPS
*B ased on unflavoured
protein powder
½ TSP. CINNAMON
HANDFUL POPCORN TO GARNISH
Nutritional Info
per portion
Calories: 584 kcal
Protein: 41.4g
Carbs: 87.2g
Fat: 6.5g
*B ased on chocolate
smooth flavour
protein powder
110
Great for:
CALORIES
328
CARBS
43.8g
PROTEIN
25.8g
FAT
CHOCOLATE BANANA
& BLUEBERRY VEGAN
SMOOTHIE
MAKES
1
Nutritional info per portion:
4.3g
POR TION
INGREDIENTS
• 1 SCOOP (25G) VEGAN
PROTEIN BLEND, CHOCOLATE
• 250ML ALMOND MILK
• 50G BLUEBERRIES
• 1 BANANA
• HANDFUL OF SPINACH OR KALE
CAN BE TAILORED TO
MEET YOUR GOALS.
INSTRUCTIONS:
1.
Simply blend all ingredients until smooth and consume
straight after a workout for maximum benefits.
CHECK OUT ON THE NEXT PAGE
111
INGREDIENT SWAP
CHOCOLATE BANANA &
BLUEBERRY VEGAN SMOOTHIE
WEIGHT LOSS
1 SCOOP CHOCOLATE SMOOTH
IMPACT WHEY ISOLATE
250ML ALMOND MILK
50G BLUEBERRIES
1 BANANA
HANDFUL OF SPINACH OR KALE
BUILD MUSCLE
Nutritional Info
per portion
Calories: 311 kcal
Protein: 26.8g
3 1/3 SCOOPS CHOCOLATE
SMOOTH WEIGHT GAINER
250ML ALMOND MILK
Carbs: 40.3g
50G BLUEBERRIES
Fat: 3.8g
1 BANANA
*B ased on unflavoured
protein powder
HANDFUL OF SPINACH OR KALE
Nutritional Info
per portion
Calories: 606 kcal
Protein: 35.2g
Carbs: 89.7g
Fat: 9,9g
*B ased on chocolate
smooth flavour
protein powder
112
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