BREAKFAST
Banana Pancakes
5
Blueberry Baked Oats
6
Overnight Weetbix
7
Pesto Eggs
8
Breakfast Muffin
9
Oat Mug Cake
10
Table of
CONTENTS
LUNCH
Mountain Bread Pizza
12
Turkey Taco Bowl
13
Green Goddess Salad
14
Salmon Lentil Salad
15
Toasted Bean Tortilla
16
Chicken Slaw Rolls
17
DINNER
Quick San Choy Bow
Chickpea & Pumpkin Curry
Apricot Chicken
19
20
21
Lemon Pepper Chicken
22
Mediterranean Salmon
23
Let's Cook
Some Damn
Food!
To achieve your goals in the gym it starts with your diet.
Whether it being to loose weight, tone up or gain muscle food is key!
I often ask my clients to keep a food diary or to track their food in a
mobile app (like Myfitnesspal) for a week or two, this allows you to really
look at what your current diet consists of and where possible changes
can be made to help you achieve your goals.
Using food tracking apps like Myfitnesspal are great as they are super
easy to use, they show how many calories your eating, break your foods
into macros (protein, fat and carbohydrates), and with some information
(height, weight, exercise activity levels etc.) it can be set up to help you
track what calories you should be consuming daily.
Best of all… ITS FREE!
In this book I have included a range of recipes for breakfast, lunch and dinner
including ones that are high protein, vegetable loaded, to easy time-saving options.
PN
Breakfast
Recipes
PN
Banana Pancakes
Ingredients
1 Banana
Directions
1
Mash up bananas in a large
bowl.
2
Using a fork, whisk eggs and
add to banana paste.
3
Fry gently in a pan on low to
medium heat with a little
heated oil.
2 Eggs
OPTIONAL ADD INS
Oats
Protein Powder
Blueberries
Alternate option:
Put all ingredients into
blender/nutribullet and blend.
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
261
15g
28g
6g
PN
Blueberry Baked Oats
Ingredients
1 cup of rolled oats
1 ripe banana
Directions
1
Preheat oven to 190C
Blend the oats, milk, banana,
baking powder, chai spice,
and maple syrup in a highspeed blender until they are
fully combined and the oats
have broken down - about 30
seconds to 1 minute.
2
1 cup of almond milk
1 teaspoon of baking powder
1 teaspoon chai spice (or ground
cinnamon)
2 tablespoons maple syrup
⅓ cup frozen blueberries.
3
Split the oat mixture between
two ramekins or small baking
dishes and top with
blueberries.
4
Bake the oats for 30 minutes.
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
300
7g
62g
4g
PN
Overnight Weetbix
Ingredients
2 Weetbix
Directions
1
Hot water
1 tub (160g) YoPro yoghurt
1 scoop of protein powder
Optional toppings of choice:
Nutella
Biscoff Biscuits
PeanutButter
Coco Pops
Blueberrys
Banana
In a container crush the
weetbix. Add hot water and
mix until combined.
Press the mixture into the
bottom of the container until
compressed and flat, creating
the base.
2
In a seperate bowl mix the
yoghurt and protein powder.
Add on top of the weetbix
base and smooth top.
3
Top with toppings of choice.
Put in fridge overnight.
In the morning the mix should
be a cheesecake consistency.
NUTRITION PER SERVING
BEFORE TOPPINGS
CALS
PROTEIN
CARBS
FAT
316
46.6g
27.3g
1g
PN
Pesto Eggs
Ingredients
2 tablespoons pesto
Directions
1
Heat a medium frying pan
over medium heat.
Once hot, spread the pesto in
a thin layer across the pan.
2
When the pesto is warm,
crack the eggs into the pan.
Sprinkle with salt, pepper, and
chilli flakes.
Cook the eggs for 4 to 5
minutes or until the whites
are set and no longer
translucent.
3
Meanwhile, toast the bread
and spread the goat cheese
on it.
4
Remove the eggs from the
pan and place them on the
toast.
2 eggs
pinch of salt
pinch of ground black pepper
pinch of chilli flakes
2 pieces sourdough bread
60g goat's cheese
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
300
7g
62g
4g
PN
Breakfast Muffins
Ingredients
2 short-cut bacon rashers,
chopped
Directions
1
Preheat oven to 180°C.
Grease 8 holes of a non-stick
muffin pan.
2
Heat a non-stick frying pan
over high heat. Add bacon
and mushroom .
Cook, stirring, for 2 mins or
until light golden.
Add the broccoli and cook,
stirring, for 1 min or until just
tender.
3
Divide bacon mixture and
spinach evenly among
prepared holes. Whisk eggs ,
milk and cheddar in a jug.
Season. Pour egg mixture over
bacon mixture.
50g cup sliced mushrooms
1 cup finely chopped broccoli
20g baby spinach leaves,
shredded
8 Eggs
1/4 cup milk
1/2 cup grated light tasty cheddar
4
Bake for 15-20 mins or until
just set. Set aside to cool
slightly before serving.
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
111
11g
1g
7g
PN
Oat Mug Cake
Ingredients
30g dry rolled oats, quick
microwave variety
Directions
1
Mix ingredients in a 1⅔-cup
(410ml) mug.
2
Microwave on High or 90
seconds.
3
Serve with Strawberries.
1 medium banana, ripe, mashed
¼ tsp ground cinnamon
1 egg
2 individual fresh dates, pitted,
chopped
¼ cup fresh strawberries, sliced, to
serve
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
111
11g
1g
7g
PN
Lunch
Recipes
PN
Mountain Bread Pizza
Ingredients
1 Rye Mountain Bread Wrap
Directions
1
13g Pizza Sauce
100g Roast chicken, Shredded
30g Light Cheese, Shredded
Preheat oven to 180C (fan
forced)
On a pizza baking tray lay one
wrap.
2
Spread the pizza sauce onto
wrap. Layer chicken, spinach,
cheese and any other
toppings of choice.
3
Bake for 6-7 minutes.
Cut into slices.
15g baby Spinach
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
353
33.3g
22.9g
14.4g
PN
Turkey Taco Bowl
Ingredients
500g Turkey Mince
Directions
1
Brown the mince in pan.
Add Seasoning with water
and stir.
Optional to add corn into the
pan or can serve fresh.
2
Whist the mince cooks, lay
the baby spinach in serving
bowls.
Top with chopped tomatoes,
cottage cheese and refried
beans (served hot or cold).
3
Once mince is cooked add to
bowl.
Top with salsa and serve.
1/2 Packet Taco Seasoning
1/4 Cup Water
1/2 Medium Avocado,
1 Can Refried Beans
150g Baby Spinach
1/2 Punnet Cherry Tomatoes,
chopped
200g Cottage Cheese
100g Corn Kernals
4 tbs Taco Salsa
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
415
39.1g
27.8g
15.4g
PN
Green Goddess Salad
Ingredients
1 small head of green cabbage,
diced
Directions
1
Combine the chopped
cabbage, shallots, cucumber,
and chives in a large mixing
bowl. Toss to combine.
2
Add the herbs, spinach, garlic,
nutritional yeast, olive oil,
nuts, lemon juice, rice wine
vinegar, and sea salt in a
blender or food processor.
Blend for 2 minutes or until
the herbs and spinach have
broken down and the mixture
is combined.
3
Add the dressing to the
chopped cabbage bowl and
toss to combine.
4
Serve with optional tortilla
chips, pita chips, or pita
bread; or serve on its own as
a side salad.
1 bunch of shallots, diced
1 cucumber, finely diced
¼ cup diced chives
1 cup soft herbs (basil, parsley, or
dill)
1 cup baby spinach
1 tsp garlic
⅓ cup nutritional yeast
¼ cup olive oil
¼ cup walnuts
Juice of 2 lemons
2 tablespoons rice wine vinegar
1 teaspoon sea salt
optional to serve - tortilla chips,
pita chips, or pita bread.
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
254
10g
16g
19g
PN
Salmon Lentil Salad
Ingredients
1/2 cup lentils, rinsed
Directions
1
Heat a chargrill pan over high
heat. Spray fennel slices with
oil. Cook for 2 minutes each
side or until tender.
2
Process the yoghurt, parsley,
chives, capers and lemon rind
in a food processor until
smooth. Season with pepper.
2 baby fennel bulbs, thinly sliced,
some fronds reserved
1/2 cup natural yoghurt
2 tbsp chopped fresh parsley
2 tbsp chopped fresh chives
1 tbsp salted baby capers
1 tsp finely grated lemon rind
3
Place onion, juice and a pinch
of salt in a bowl. Set aside for
5 minutes. Drain.
4
Combine the lentils, fennel,
onion, spinach and avocado
in a large bowl.
Divide among plates. Top with
salmon.
Sprinkle with extra parsley.
Drizzle with the green
goddess dressing.
1/2 red onion, thinly sliced
1 tbsp lemon juice
60g baby spinach
1/2 avocado, sliced
180g sliced smoked salmon
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
177
14.4g
18.3g
6.1g
PN
Toasted Bean Tortilla
Ingredients
100g rinsed, drained canned
black beans or kidney beans
Directions
1
30g chopped roasted red
capsicum (not in oil)
1 tbsp fresh ricotta
Hot chilli sauce, to taste, if
desired.
1 wholegrain tortilla
20g baby spinach leaves, plus
extra, to serve
2
Place beans in a bowl. Use a
fork to coarsely mash. Add
the capsicum , ricotta and
chilli sauce , if using. Stir to
combine.
Preheat a sandwich press.
Place tortilla on a work
surface. Spread the bean
mixture over 1 half of the
tortilla. Top with spinach
leaves . Fold to enclose. Spray
the tortilla lightly with oil and
toast until golden. Serve with
extra spinach leaves.
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
254
10.6g
34.2
7.2g
PN
Chicken Slaw Rolls
Ingredients
1 cup shredded cabbage
Directions
1
In a large bowl, combine the
cabbage, zucchini, carrots
and cilantro.
Shake together all vinaigrette
ingredients, and toss slaw to
coat.
2
Top each bun with around ½
cup of pulled chicken and
cabbage slaw.
Serve immediately.
½ cup shredded zucchini
½ cup shredded carrots
¼ cup coriander
1 tablespoon white wine vinegar
1 tablespoon olive oil
1 teaspoon honey
¼ teaspoon dijon
½ teaspoon sesame oil
4 Bread Rolls
2 cups shredded chicken
(slow cooked or store bought
roast chicken)
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
333
22g
49g
7g
PN
Dinner
Recipes
PN
Quick San Choy Bow
Ingredients
1 tbsp peanut oil
Directions
1
Combine sesame oil , soy and
oyster sauce in small jug or
bowl.
2
Heat a wok over high heat
until hot. Add peanut oil, then
chicken . Stir-fry for 3-4
minutes, breaking up mince,
until the mince is just cooked
through.
3
Reserve 1/3 of the shallots for
garnish. Add remaining
shallots, ginger , garlic ,
mushrooms , shoots and
chestnuts to mince. Stir-fry
for 2 minutes.
4
Add combined sesame oil
sauce, stirring until heated
through and sauce thickens
slightly. Stir through noodles
5
Divide mince mixture evenly
among lettuce cups. Top with
sesame seeds , nuts and
reserved shallots
2 tbsp soy sauce
2 tbsp oyster sauce
1 tsp sesame oil
500g Chicken Mince
3 shallots, thinly sliced
1 tsp finely grated ginger
2 cloves garlic, crushed
4 medium button mushrooms,
finely chopped
1/2 cup (30g) fried noodles
10 small iceberg lettuce leaves,
washed, dried, trimmed
1 tbsp sesame seeds
2 tbsp crushed peanuts
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
188
17g
13.3g
7.1g
PN
Slow cooker
Chickpea & Pumpkin Curry
Ingredients
1/4 cup rogan josh curry paste
Directions
1
Place the curry paste
(including some of the oil)
and the ginger in the base of
the slow cooker. Set the slow
cooker to high.
2
Add the pumpkin to the slow
cooker and turn to coat. Add
the tomato , curry leaves and
80ml (1/3 cup) water. Cover
and cook for 2 1/2 hours or
until the pumpkin is tender.
3
Add the chickpeas and
cauliflower to the slow
cooker. Cover and cook for a
further 20-30 minutes or
until the cauliflower has
warmed through. Season well.
4
Top the curry with coriander
and dollop with yoghurt .
Sprinkle with chilli (if using)
and serve with rice .
1 tbsp ginger
1kg peeled chopped butternut
pumpkin
400g can finely diced tomato
2 fresh curry leaves
400g can chickpeas, rinsed,
drained
225g frozen cauliflower florets
Fresh coriander sprigs, to serve
Sliced long fresh green chilli, to
serve (optional)
Greek-style yoghurt, to serve
(optional)
Steamed brown basmati rice, to
serve
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
117
4.3g
20.4g
3g
PN
Apricot Chicken
Ingredients
2 tsp olive oil
Directions
1
Preheat oven to 170C/ 150C
fan forced. Heat half the oil in
a flameproof casserole dish
over high heat. Cook the
chicken , in 2 batches, for 1-2
minutes each side or until
golden. Transfer to a plate.
2
Heat remaining oil in same
dish over medium heat. Add
the onion, celery and carrot
and cook, stirring, for 5
minutes or until softened.
Add the garlic and cook,
stirring, for 30 seconds or
until fragrant.
Return chicken to dish. Stir in
the mustard, stock, apricot
nectar and dried apricots and
bring to the boil. Cover dish
with a lid or foil.
3
Bake for 40 minutes, adding
cannellini beans for last 10
minutes of cooking time.
Serve with steamed snow
peas and broccolini .
300g chicken thighfillets, fat
trimmed, cut into 3cm pieces
1 small onion, halved, thinly sliced
1 stick celery, thinly sliced
1 carrot, peeled, cut into chunks
1 garlic clove, crushed
2 tsp wholegrain mustard
1/4 cup chicken style liquid stock
1/2 cup apricot nectar
1 1/2 tbsp chopped dried apricots
1/2 x 400g can cannellini beans,
rinsed, drained
Steamed snow peas, to serve
Broccolini, to serve
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
388
36g
31.3g
12g
PN
Lemon Pepper Chicken
Ingredients
600g chicken breast fillets
Directions
1
Heat a barbecue grill or
chargrill on medium. Spray
with olive oil spray.
Sprinkle chicken with lemon
pepper seasoning . Cook
chicken on grill for 5 mins
each side or until cooked
through. Cover with foil.
2
Prepare salad kit in a large
bowl following packet
directions, reserving the
dressing. Add the
beans(400g can cannellini
beans, rinsed, drained) and
fetta and gently toss to
combine.
1 tbsp lemon pepper seasoning
350g pkt Kaleslaw Salad Kit
400g can cannellini beans, rinsed,
drained
100g fetta, crumbled
3
Thickly slice the chicken.
Divide the slaw mixture
among serving plates. Drizzle
with the reserved dressing
and top with chicken to serve.
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
342
43.6g
16.3g
9.5g
PN
Mediterranean Salmon
Ingredients
8 baby potatoes,
cut into 1cm-thick slices
Directions
1
250g cherry tomatoes
2 tsp olive oil
4 x 150g skin-on salmon fillets
50g kalamata olives
1 tbsp drained baby capers
1 lemon, rind finely grated
Preheat the oven to
200C/180C fan forced.
Evenly arrange the potato
over base of a large baking
dish.
Evenly scatter with the cherry
tomatoes.
Drizzle over the oil then bake
for 15 minutes.
2
Arrange the salmon, skin-side
down, in the dish.
Sprinkle with the olives,
capers and lemon rind.
Season well. Bake for a further
10 minutes.
3
Scatter with the basil. Serve
immediately with the mixed
salad leaves.
1/3 cup small fresh basil leaves
Mixed salad leaves, to serve
NUTRITION PER SERVING
CALS
PROTEIN
CARBS
FAT
477
39.5g
23.6g
24.6g
PN
happy eating!
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