Foreword
With the growing food culture of today’s world, it makes it almost
impossible not to be tempted by the amazing food creations available to us.
While I may be a competitive athlete, that doesn’t mean these temptations
simply disappear for me either. They are always there, as I’m out walking by
cafes I am constantly faced with the torment of delicious cakes and slices,
but it doesn’t end there. It now seems that as I browse the supermarket
shelves there are an ever-growing number of ‘health’ foods or products
making some outlandish ‘health claim’ which just begs for a space in my
supermarket trolley. It is fortunate I am strong willed, however I have also
become good at learning how to treat myself with tasty foods, without
impeding my competition, physique, or my health goals.
If anyone ever tells you that you can’t include treat foods on a daily basis
without gaining weight, then they are wrong. It all comes down to a couple
of key variables, and once you have these key variables, it only gets better
from here!
Rule #1
Daily energy requirements. These differ for everyone, so
forget about expensive diet products, or so called ‘fat burners’.
If you want to lose bodyfat, you must expend more calories
than you consume, full stop. Get these right and your success
starts here.
Rule #2 they are? Protein, carbohydrates and fats. This is very importEmploy the correct ratio of macronutrients. Not sure what
As an athlete, it is important to fuel my body with foods that I know are
going to help me progress towards my goals, so it is comforting to know
that I can eat just about anything I want, by following the nutrition approach
of flexible dieting.
I’m still human, and I recognise the importance of being able to retain my
social life. It is very important for me to still be able to enjoy a glass of wine,
a late night coffee, or even a small dessert here and there as it gives me
a sense of balance and normalcy and allows me to be consistent with my
overall diet. I believe feeling like I can be a part of the wider community
gives me the feeling of belonging, and this is just as important to my overall
health as are the food choices I make on my physical health.
Unfortunately, many people end up caught in a diet cycle that involves
eating in an unsustainable manner because they believe that it is the only
way that they can reach their goals. They cut out sweets, grains, fats, carbs,
and whatever other nutrients that latest fad diet says is bad for them. So
they invariably lose weight, only to regain it all, if not more! The missing link
for most people is finding a style of dieting that is sustainable to them and
that they can incorporate into their lifestyle. This means including all the
foods you love, in moderation.
ant for maintain a strong, lean and toned physique. Even if you
get your energy requirements right, but you are consuming
too many carbohydrates and fats, and not enough protein,
then your limiting your progress. Protein is more thermogenic
than carbohydrates or fats, so consuming adequate amounts
of protein is important for fat loss AND optimal overall body
composition.
Rule #3 consume McDonalds and achieve both of the above. I could
Give consideration to fibre and micronutrients. I could easily
probably eat takeaway foods & chocolate every day and
achieve both the above too, IF I made careful food selections.
However, I often use this saying with my clients:
‘sure you could build a house if you had enough bricks, but
without the mortar to hold the house together, at some point
that house is going to fall down’.
The same can be said with regard to micronutrient intakes. Making nutrient
rich food choices is important for optimal functioning. So while a carbohydrate is a carbohydrate in this sense, as it all turns into the sugar ‘glucose’ at
some point during the digestive process, ‘flexible dieting’ does give
consideration to whole fresh foods. Fiber is important for our digestive
functioning and it is also thermogenic, almost to the same extent as protein!
So as you can see, consuming the proper amount of calories is important,
but it is also important to make sure that you consume enough protein,
fiber, and micronutrients as well.
This being said, I wanted to develop a recipe book that was able give back
some of the small joys and happiness food often brings us. I also wanted to
provide recipes for foods that everyone can enjoy and are easy to prepare.
All the recipes included in my book are my own recipes and are macro
friendly. So what does macro mean? I have taken many of our old
recipe favourites, and modified them in a way to make them lower in
calorie. I do this by manipulating the ingredients in some way to reduce
the carbs and fat or increase its protein content. AT University, I loved food
science, in fact food product and development were two of my favourite
units and this certainly explains my passion and love for cooking and recipe
modification.
So without further ado, I hope you enjoy my recipes! And if you have
feedback about anything or new recipe ideas, both are always welcome!
Keys
PRE
GF Gluten Free
W/0 Pre-Workout
LC
Low Carb
W/0 Post-Workout
LF
Low Fat
HP High Protein
POST
ein
Pan
cakes
BREAKFAST
Contents
t
Pro
Muesli
with
Bl a
c
Avocado & Egg On Toast with
Mushroom & Tomato Pesto
5
Muesli with Blackberry
& Blueberry Yoghurt
6
Egg White Omelette / Egg
White Scramble
7
Bacon & Egg English Muffin
with Baby Spinach
8
French Toast with Maple
Syrup
9
Protein Pancakes
10
Creamy Apple, Cinnamon
Oats
11
TOAST TOPPERS
Peanut Butter & Banana
12
Nutella
12
Avocado & Light Ricotta
Cheese
12
SMOOTHIES
kb
er
r
y&
Blu
ghurt
rry Yo
ebe
Banana Bliss (Banana Honey
& Cinnamon)
14
Coconut Dream
14
Chocolate Bomb!
15
Strawberry Delight
15
Bounty
16
Blackberry Heaven
(Blackberry & Coconut)
16
Mango Tango
(Coconut & Mango)
17
Decadent Choc-Mint
17
SIMPLE HOT
LUNCHES
Toasted Chicken
Mediterranean Wrap
19
Mediterranean Trio Pasta
20
Salmon with Smashed
Avocado & Greens
21
Sesame Beef & Black bean
Stirfry
22
Spaghetti Bolognaise
23
Healthy Beef Lasagne
24
Tandoori Chicken Stir-fry
25
Barramundi & Lemon & Pesto
Cous Cous Salad
26
Creamy Tuna & Tomato Pasta
27
Salmon with Almond
28
Honey Dressing, Baby potato
& Steamed Veg
H
ond
Salmon with Alm
30
Dip and Veggies Sticks
31
Ham & Cheese Wrap with
Ricotta, Cucumber & Spinach
32
HB Nutrition Plus Juice
33
Rice Cake Toppers
34
Crea
my
C
hic
ke
n
es
s
r
Coconut Yoghurt Pomegranate
& Berries
D
ey
on
SNACKS
ing
,
Bab
y
pota
to & Steamed Veg
DINNER
Low Fat Butter Chicken
& Rice
36
Creamy Chicken, Bacon
& Broccoli Carbonara
37
Satay Chicken Stir-fry
38
Coconut Lamb Curry
39
Sweet Potato & Ricotta
Shepard’s Pie
40
Chicken, Pumpkin &
Sundried Tomato Risotto
41
Chicken Parmigana
& Side Salad
Thai Red Seafood Curry
NAUGHTY
BUT NICE
TREATS
ats
Macro Friendly Tre
&
on
ac
,B
col
Broc
Choc-chip Nutella Protein
Balls
46
Pecan & Almond Cheesecake
46
Vanilla, Blueberry &
Cinnamon Mousse
47
Salted Caramel Mousse
47
42
Peanut butter, Almond &
Date Protein Slice
48
43
Chocolate Mousse
48
Chocolate Fudge Brownie
49
Coconut Muesli with
Strawberries, Dates &
Creamy Yoghurt
50
Grilled Fish with Sautéed 44
Greens & lemon buttered rice
i Carbonara
Breakfast
Avocado & Egg On Toast Drizzled With Pesto
Breakfast
Avocado & Egg On Toast
Drizzled With Pesto
GF
LF
PRE
W/0
POST
W/0
NOTE:
This is a Gluten Free recipe only when Gluten Free bread is used.
INGREDIENTS
MAKES 6 SERVES
2slices
50 g
30g
25g
2 eggs
10g
10g
50g
NUTRITION INFORMATION
Mixed Grain Bread
Light Ricotta Cheese
Avocado
Tomato
Egg
Spring Onion
Basil Pesto Hommus
Mushroom
Per Serve
Step 1
Slice your spring onion and mushrooms finely.
These can be added as part of your omelette or
scrambled eggs or served as a side. Alternatively
you could saute them and serve on top to garnish.
Step 2
Prepare eggs as per your preference i.e.
scrambled or as an omelette in a non stick fry
pan. (Note: I often make mine in ia microwave as
it is faster and more convenient)
Step 3
Meanwhile, toast the bread then top with
avocado and ricotta cheese, then add the eggs and
drizzle over basil pesto or your accompaniment
of choice.
(approx. 303g)
Energy
1671kj
Protein
36g
Fat
Carbohydrate
12.2g
31g
Sugar
5.9g
Fibre
737g
5
Breakast
Berry Bliss Bircer Muesli
and Yoghurt
GF
MAKES 4 SERVES
Skim Milk
Stevia Liquid
Cinnamon Spice
50g
100ml
5 drops
2 shakes
20ml
Maple Flavoured Syrup
Blueberries
25g
Raspberries
25g
Strawberries
25g
Blackberries
NOTE: This is a Gluten Free recipe only
when Gluten Free muesli is used.
However you can prepare this just as easily in the mornings by
preparing it first, then leaving it to soak while you are getting
ready.
Step 2 Combine all bircher ingredients. Leave to soak ideally over night.
When serving, spoon over the yoghurt and berries and sprinkle
with brown sugar and apple slices.
*Try to use a yoghurt brand with less than 13g / 100g
carbohydrate and less than 5g fat/100g.
25g
Brown Sugar
1 tsp
Sliced Apple
25g
Low Fat Yoghurt
NUTRITION INFORMATION
PRE
W/0
Step 1 This recipe is best (in my opinion) when left overnight to soak.
INGREDIENTS
Muesli (Any Brand)
LF
100g
Per Serve
Energy
1772kj
Protein
16g
Fat
Carbohydrate
9g
60g
Sugar
40.7g
Fibre
13.1g
6
Breakfast
Ham & Egg White Omelette
GF
LC
LF
PRE
W/0
POST
W/0
INGREDIENTS
Step 1
MAKES 1 SERVES
EGG WHITES LIQUID
WHOLE EGG
150ml
x 1 large
HAM
25g
LIGHT RICOTTA CHEESE
50g
ZUCCHINI
50g
BABY SPINACH
CHILLI FRESH OR POWDER (OPTIONAL)
15g
½ tsp
IODISED SALT
2 pinch
BLACK PEPPER
2 pinch
This can be prepared really quickly by
combining all ingredients in a microwave
safe bowl and cooking for 2.5 minutes. Make
sure you remove the bowl from the
microwave and stir at least once, then
return to microwave, repeat as many times
as necessary. All microwaves will cook at
different speeds depending on their power.
You can also prepare this on a non stick
frying pan if you prefer a crisper finish.
NUTRITION INFORMATION
Per Serve
Energy
886kj
Protein
31g
Fat
7.4g
Carbohydrate
3.1g
Fibre
1.6g
7
Breakast
Bacon & Egg Muffin with baby
Spinach
GF
INGREDIENTS
MAKES 1 SERVE
English Muffin
Bacon Shortcut (fat removed)
Liquid Egg white
Egg Whole
Baby Spinach
x1 slice
50g
125ml
x1 large
10g
BBQ Sauce
20ml
Iodised Salt
2 pinch
Cracked Pepper
2 pinch
LF
PRE
W/0
Step 1
POST
W/0
NOTE: Gluten free only if a gluten free
English muffin is used
For the egg white, I suggest using a microwave safe cup and
cooking for 1.5 mins (take it out and stir it once so it does not
explode in the microwave). Season this with salt and pepper.
Step 2 Fry the bacon and egg on a non-stick fry-pan. If you have one
of those cheap frying pans, it might pay to use a quick spray of
olive or canola oil. Once the egg is almost cooked, place english
muffin in in the toaster.
Step 3 Place the bacon over the muffin, then the egg white mixture,
following by the egg and spinach. Squeeze over sauce and serve!
Energy
1612kj
Protein
37g
Fat
NUTRITION INFORMATION
Per Serve
7g
Carbohydrate
40g
Sugar
11g
Fibre
3.3g
8
Breakfast
NUTRITION INFORMATION
Per Serve
Energy
1639kj
Protein
26g
Fat
Carbohydrate
Fibre
7.1g
52g
8.1g
French Toast with Banana
& Maple syrup
NOTE:
This recipe is Gluten Free only when
Gluten Free bread is used.
GF
LF
PRE
W/0
POST
W/0
Step 1
Start by heating a non-stick fry pan (I would still suggest giving
the pan a quick spray to prevent anything from sticking). Cook
the bacon to prefernce.
Step 2
Meanwhile, in a medium size bowl, whisk the eggs, stevia and
cinnamon. Place the bread into the egg mix and allow the
bread to sock up all the liquid. Transfer the bread to the
non-stick fry pan and cook Until the egg whites start to crisp
up.
Step 3
Slice your banana down the centre, then transfer to fry pan
and cook for 30 seconds either side. Use the same pan to
retain all the bacon flavour.
Step 4
Serve By placing the toast on the plate., add the bacon, then
the banana and drizzle with maple syrup and berries.
INGREDIENTS
MAKES 1 SERVE
White Bread
Egg Whites Liquid
Whole Egg
2 slices
75ml
x 1 large
Bacon 97% Fat Free Shortcut
50g
Banana (small)
60g
Blackberries (frozen or fresh)
15g
Maple Flavoured Syrup
Stevia Liquid
Cinnamon Spice
20ml
5 drops
2 shakes
9
Breakfast
Protein Pancakes
GF
LC
LF
POST
W/0
Ingredients
MAKES 3 SERVES
Wet
200g
Flour Self Raising
Whey Protein Isolate
60g (~ 3 scoops)
1/2 tsp
Baking soda
Baking powder
Xanthan Gum
Cinnamon Spice
½ tsp
1/4 tsp ( I mean this !)
Stevia liquid
5 drops
Skim milk
125ml
Egg whites
125ml
Water
125ml
Vanilla Essence
1 tsp
2 shakes
Step 1
Place all ingredients into a food processor. And Blend until smooth
Step 2
Divide the mixture into 3 serves and cook for approx. 90 seconds each side using a non stick - frypan.
*Use the Xanthan gum VERY sparingly as it does its job well as
a binder. Too much of this stuff and not only will you end up with
a very THICK dough like mixture, you will also have a stomach
ache to match.
Per Serve (approx. 476g)
Energy
1181kj
Protein
33g
Fat
10g
Carbohydrate
8.7g
Sugar
5.7g
Fibre
9.3g
Sodium
493mg
10
NUTRITION INFORMATION
Dry
Breakfast
Energy
1272kj
Protein
18g
Fat
3.7g
Carbohydrate
45g
Sugar
22g
Fibre
6.8g
Creamy Apple, Cinnamon
Oats
GF
LF
PRE
W/0
Step 1
INGREDIENTS
MAKES 1 SERVE
Oats rolled or quick
Skim Milk
Liquid Egg white
Water
Apple & Sultana snack pack
40g
125ml
75ml
125ml
Combine all ingredients and place in a microwave safe bowl.
Cook for 90 seconds, remove from microwave and stir, heat
for a further 30 seconds or as many times as necessary to
achieve your preferred consistency.
(PLEASE keep an eye on your oats !! How many times have you
left them to fend for themselves and they spill out all over the
microwave!) Don’t make the same mistake twice!
25g
Cinnamon spice
½ tsp
Stevia (liquid of powder)
2 tsp
11
NUTRITION INFORMATION
Per Serve
Breakfast
s
r
e
p
p
o
T
&
Toast
Toasts
Toppers
1 SLICE
1 SLICE
White Bread
P 3g F 0.5g C 14g
Vegemite
Gluten Free White bread
P 3g F 0.5g C 15g
Maple Flavoured Syrup
10g
P 0.25g F 0.25g C 0.25g
20ml
P 0.5g F 0.0g C 2.5g
Banana
60g
P 1g F 0.5g C 15g
Grain Bread
P 3.8g F 1.5g C 15.9g
Nutella
30g
P 2g F 9.6g C 17.5g
Gluten Free Grain Bread
P 3.9g F 1.5g C 15.7g
Avocado
30g
P 0.5g F 6.5g C 0.5g
Light Ricotta
50g
P 3.5g F 1.5g C 1g
English Muffin
P 7.5g F 1.5g C 25g
Peanut Butter (natural)
25g
P 5.5g F 12.5g C 3.5g
Gluten Free Muffin
P 7.5g F 1.4g C 35g
Crushed Nuts
10g
P 2.5g F 4.6g C 1g
Lemon & Sugar
20g
P 0.5g F 0.5g C 20g
Jam
20g
P 0.5g F 0.5g C 20g
Honey
20g
P 0.5g F 0.5g C 16g
5g
P 0g F 5g C 0g
Crumpet
P 2g F 0.3g C 16g
Wrap small (70g)
P 5.5g F 6.0g C 33g
Gluten Free Wrap (40g)
P 2g F 2.9g C 22.9g
Margarine 65% Less fat
12
Smoothies
Banana Bliss
Smoothies
Banana Bliss
Nutrition information
GF
LF
PRE
W/0
POST
W/0
Per Serve
INGREDIENTS
Energy
1082kj
Protein
25g
Fat
2.7g
Carbohydrate
27g
Sugar
20g
25g
WHEY PROTEIN ISOLATE
1 medium 80g
BANANA
UNSWEETENED COCONUT MILK
120ml
SKIM MILK
125ml
1 tsp
HONEY
½ tsp
CINNAMON
STEVIA LIQUID
5 drops optional
LEND!
SIMPLY ADD ICE & B
Coconut Dream
GF
POST
W/0
25g
Energy
912kj
250ml
Protein
24g
COCONUT DESICCATED
2 tsp
LEMON ESSENCE
1 tsp
STEVIA
1 tsp
Fat
9.6g
Carbohydrate
2.9g
Sugar
0.9g
14
Nutrition information
UNSWEETENED COCONUT MILK
LC
Per Serve
INGREDIENTS
WHEY PROTEIN ISOLATE
(COCONUT OR VANILLA)
LF
Smoothies
Chocolate Bomb
Nutrition information
GF
LC
LF
POST
W/0
Per Serve
INGREDIENTS
Energy
842kj
Protein
28g
Fat
3.2g
Carbohydrate
8.6g
Sugar
6.5g
WHEY PROTEIN ISOLATE
(CHOCOLATE)
COCOA POWDER
25g
2 tsp
SKIM MILK
200ml
STEVIA LIQUID
5 drops
LEND!
ICE & B
IMPLY ADD
S
Strawberry
Delight
GF
LC
LF
POST
W/0
25g
Energy
842kj
STRAWBERRY
(FRESH OR FROZEN)
100g
Protein
28g
CINNAMON
½ tsp
Fat
3.2g
UNSWEETENED COCONUT MILK
125ml
Carbohydrate
8.5g
WATER
125ml
1 tsp
Sugar
6.5g
STEVIA
WHEY PROTEIN ISOLATE
(VANILLA)
1.0g
15
Nutrition informationa
Per Serve
INGREDIENTS
Smoothies
Bounty
Nutrition information
GF
LC
LF
PRE
W/0
POST
W/0
Per Serve
INGREDIENTS
WHEY PROTEIN ISOLATE
(CHOCOLATE)
Energy
1120kj
Protein
33g
COCOA POWDER
20g
COCONUT DESICCATED
Fat
Carbohydrate
Sugar
11.3g
1.4g
UNSWEETENED COCONUT MILK
25g
2 tsp
2 tsp
125ml
125ml
SKIM MILK
STEVIA LIQUID
D ICE &
D
A
Y
L
P
SIM
5 drops
BLEND!
Blackberry
Heaven
GF
LC
LF
POST
W/0
WHEY PROTEIN ISOLATE
(VANILLA OR COCONUT)
25g
Energy
811kj
BLACKBERRIES
(FRESH OR FROZEN)
50g
Protein
24g
UNSWEETENED COCONUT MILK
125ml
Fat
5.0g
WATER
125ml
Carbohydrate
5.5g
STEVIA
1 tsp
Sugar
4.2g
16
Nutrition information
Per Serve
INGREDIENTS
Smoothies
Mango Tango
Nutrition information
GF
LF
PRE
W/0
POST
W/0
Per Serve
INGREDIENTS
Energy
1160kj
Protein
29g
Fat
5.2g
Carbohydrate
21g
Sugar
20g
WHEY PROTEIN ISOLATE
(VANILLA)
MANGO (FRESH OR CANNED)
COCONUT DESICCATED
25g
100g
2 tsp
SKIM MILK
125ml
UNSWEETENED COCONUT MILK
125ml
2 tsp
STEVIA
LEND!
B
&
E
C
I
DD
SIMPLY A
Decadent
Choc-Mint
GF
PEPPERMINT ESSENCE
SKIM MILK
STEVIA LIQUID
POST
W/0
25g
Energy
842kj
2 tsp
Protein
28g
½ tsp
200ml
5 drops
Fat
3.2g
Carbohydrate
8.5g
Sugar
6.5g
17
Nutrition information
COCOA POWDER
LF
Per Serve
INGREDIENTS
WHEY PROTEIN ISOLATE
(VANILLA OR CHOCOLATE)
LC
Simple HOT
Lunches
Healthy Beef Lasagne
Lunch
Toasted Mediterranean
Sandwich / Wrap
GF
PRE
W/0
POST
W/0
NOTE:
This is a Gluten Free recipe only when Gluten Free Wrap is used.
INGREDIENTS
Step 1
Start by pre heating the oven to 180degrees.
Slice the pumpkin into thin slices along with
the zucchini, and egg plant. Slice the capsicum
into thin strips, then bake for 15 minutes. Bake
on baking paper to prevent sticking.
Step 2
If you are using chicken breast, in a non-stick
fry pan, grill the chicken until cooked through.
If you are using shaved deli style chicken, set
this to one side.
Step 3
Spread the pesto and ricotta cheese over the
bread or wrap, then add the chicken. Once the
vegetables are cooked, layer over the chicken
then season lightly.
Step 4
Place in a sandwich press and cook to your
preference. Remove from the toasted then
add the baby spinach to serve.
MAKES 1 SERVES
Turkish bread or Wrap
70g (total weight)
Chicken breast (fresh or deli style)
Basil pesto dip
20g
Light Ricotta cheese
50g
Zucchini
25g
Egg plant
25g
Red Capsicum
25g
100g
Pumpkin
NUTRITION INFORMATION
50g
Baby Spinach
25g
Black Pepper
2 pinch
Iodised Salt
2 pinch
Per Serve
(approx. 457g)
Energy
1916kj
Protein
30g
Fat
12g
Carbohydrate
50g
Sugar
18g
Fibre
8.5g
Sodium
794mg
Notes
This is also fine to have
fresh if you prefer
untoasted
19
Lunch
M
GF
LC
editerranean
Trio Pasta
PRE
W/0
NOTE:
POST
W/0
This is a Gluten Free recipe only when Gluten Free Pasta is used.
INGREDIENTS
MAKES 5 SERVES
97% FAT FREE SHORTCUT BACON
100g
BEEF STRIPS
200g
CHICKEN BREAST
100g
LEGGO’S SUNDRIED TOMATO PESTO
SUNDRIED TOMATO
40g
CHERRY TOMATO
100g
PUMPKIN
200g
BABY SPINACH
60ml
SNOW PEA
100g
RED CAPSICUM
100g
IODISED SALT
2 pinch
OLIVE OIL
NUTRITION INFORMATION
50g
Per Serve
Step 1
Bring 500ml of water to the boil in a medium sized saucepan.
Once boiling add the pasta & cook according to packet
instructions.
Step 2
Prepare all vegetables into bite size pieces. Partially steam
the vegetables (excluding the baby spinach), for 5 minutes
either in the microwave or stovetop.
Step 3
Meanwhile, dice the chicken, bacon & beef, then in a non-stick
fry pan, grill the beef & chicken until sealed on both sides &
the bacon is cooked through. Add the pesto & cherry tomato’s
& cook for a further 3 minutes. Add the vegetables & cook for
a further 5 minutes until coated an season with iodised salt.
Step 4
Transfer the cooked pasta into the saucepan & fold through
the ingredients. Drizzle over the olive oil & serve.
20ml
(approx. 303g)
Energy
1671kj
Protein
36g
Fat
Carbohydrate
12.2g
31g
Sugar
5.9g
Fibre
737g
20
NUTRITION INFORMATION
Lunch
Per Serve
(approx. 321g)
Energy
1221kj
Protein
31g
Fat
14.9g
Carbohydrate
4.5g
Sugar
2.7g
Fibre
475mg
Salmon with Smashed
Avocado & Steamed Greens
GF
LC
POST
W/0
INGREDIENTS
Step 1
Place salmon in a non-stick pan and cook over
Step 2
Meanwhile steam vegetables for 5 minutes either in
Step 3
Mash the ricotta cheese and avocado together and
Step 4
Drizzle the lemon juice over the vegetables and
MAKES 1 SERVE
SALMON *SKINLESS
125g
AVOCADO
25g
LIGHT RICOTTA CHEESE
50g
BROCCOLI
50g
ZUCCHINI
40g
LEMON JUICE
20ml
BLACK PEPPER
2 pinch
IODISED SALT
2 pinch
medium heat for approximately 4 minutes each side.
the microwave or stovetop.
season with salt and pepper.
season with iodised salt. Serve with smashed avocado
and grilled salmon.
21
NUTRITION INFORMATION
Lunch
Per Serve
(approx. 383g)
Energy
1806kj
Protein
35g
Fat
8.2g
Carbohydrate
48g
Sugar
14g
Fibre
7.6g
Sodium
1647mg
Sesame Beef with
Black bean Stir-fry
GF
LF
PRE
W/0
POST
W/0
INGREDIENTS
MAKES 6 SERVES
EXTRA LEAN BEEF (5 STAR)
BLACK BEAN STIR-FRY SAUCE
SESAME SEEDS
7g
300g
ZUCCHINI
200g
CARROT
200g
MUSHROOM
100g
RED CAPSICUM
100g
BEAN SPROUTS
100g
SESAME OIL
BLACK PEPPER
IODISED SALT
WHITE RICE
Bring approx. 300ml water to the boil in a medium size saucepan, add in the rice and cook until soft. (Note *If the rice is still
firm, add more water).
Step 2
Place beef strips in a non-stick fry pan with half of the oil, and
grill over medium heat for approx. 5 minutes until both sides
are sealed.
Step 3
Meanwhile, steam broccoli, carrot and capsicum for 5 minutes
either in the microwave or stovetop. In a separate non-stick
fry pan, use the remaining oil to sauté the zucchini,
mushroom, spring onions and bean sprouts, cooking for 3
minutes. Add the broccoli, carrot and capsicum and cook for a
further 2 minutes.
Step 4
Transfer the vegetables to the pan with the cooked beef stirps
and pour over the simmer sauce. Simmer over low heat for
10 minutes – stirring to prevent sticking.
Step 5
Serve with rice.
500g
400ml
BROCCOLI
SPRING ONION
Step 1
50g
20ml
2 pinch
2 pinch
240g (uncooked weight)
22
Lunch
Spaghetti Bolognaise
Low Fodmap
GF
LF
PRE
W/0
POST
W/0
INGREDIENTS
Step 1
Bring approx. 500ml water to the boil in a medium size saucepan.
Add in the pasta and cook until soft. (Note *If the pasta is still firm,
add more water).
Step 2
Meanwhile, steam carrots for 5 minutes either in the
microwave or stovetop.
Step 3
While the carrots are cooking, place the beef mince in a non-stick
fry pan and cook over medium heat for approx. 5 minutes, stirring
2-3 times.
Step 4
Slice and chop finely the zucchini, mushroom and capsicum (or
process in a food processor), then, in a separate
non-stick fry pan, sauté the vegetables for 3 minutes. Transfer
the vegetables and steamed carrot to the cooked beef mince, along
with the sauce, herbs and spices and allow to simmer for 10 minutes,
stirring occasionally to prevent sticking.
Step 5
Once the pasta is cooked, fold through the cooked beef mince and
vegetables mixture and serve.
MAKES 5 SERVES
500g
Extra Lean Beef (5 star)
Sue shepherd Tomato Pasta Sauce
Spaghetti
400ml
200g (dry weight)
Zucchini
200g
Carrot
200g
Mushroom
100g
Red Capsicum
100g
Black Pepper
2 pinch
Iodised Salt
2 pinch
Basil ( fresh or dry)
Mixed herbs
15g
1 tsp
(approx. 351g)
Energy
1770kj
Protein
40g
Fat
11g
Carbohydrate
34g
Sugar
9g
Fibre
9.6g
Sodium
475mg
23
NUTRITION INFORMATION
Per Serve
Lunch
Healthy Beef Lasagne
GF
LF
PRE
W/0
POST
W/0
NOTE:
This is a Gluten Free recipe only when Gluten Free lasagne Sheets are used.
INGREDIENTS
MAKES 6 SERVES
Beef Minced 5-Star
800g
Lasagne Sheets
200g
Tomato
250g
Carrot
150g
Zucchini
150g
Red capsicum
150g
Tomato paste
2 tbsp
Salt Reduced Tomato Soup
400ml
2 tsp
Light Ricotta Cheese
500g
Iodised Salt
2 pinch
Start by preheating over to 180degrees. Meanwhile, chop all
vegetables into bite size pieces. Partially steam the vegetables by
steaming for 5 minutes either in the microwave or stovetop.
Step 2
Next prepare the beef. In a non-stick fry pan, grill the mince until
brown and cooked through, then add the tomato paste and tomato soup along with herbs and iodised salt. Once the vegetables
have finished steaming, add the tomatoes, zucchini, carrot and
capsicum and cook for a further 2-3 minutes.
Step 3
Transfer half of the cooked mince mixture to a lasagne dish, then
place half of the lasagne sheets over the mince to create the first
layer. Repeat for a second layer. On the second layer, spoon over
the ricotta cheese and cover with aluminium foil and bake for
approx. 40 minutes. When there is 10 minutes remaining, remove
the aluminium foil to allow the cheese to brown up.
Per Serve
(approx. 341g)
Energy
1250kj
Protein
31g
Fat
Carbohydrate
Fibre
Sodium
6.7g
24g
3.4g
599mg
24
NUTRITION INFORMATION
Mixed Herbs
Step 1
Lunch
Tandoori Chicken
Stir-fry
GF
INGREDIENTS
MAKES 4 SERVES
Chicken Breast
Tandoori Paste
Rice White
Zucchini
Broccoli
Green Bean
Red Capsicum
Black Pepper
Iodised Salt
Natural No-Fat Yoghurt
400g
100g
200g (dry weight)
200g
200g
200g
200g
2 pinch
2 pinch
100g
LF
PRE
W/0
POST
W/0
Step 1 Bring approx. 300ml water to the boil in a medium size saucepan, add
in the rice and cook until soft. (Note* Make sure you have plenty of
water i.e. Whatever the amount of rice you use, add 2/3 the amount of
water to ensure it doesn’t dry out while cooking.)
Step 2 Meanwhile, slice and chop the vegetables and steam for 5 minutes in a
microwave or stove. In a separate non-stick fry pan, grill the chicken
(diced or into 4 large pieces) for approx. 5 minutes or until cooked
through. Add the tandoori paste and coat the chicken pieces.
Step 3 Transfer the vegetables to the pan with the cooked chicken and sauté
for 3 minutes. (Note* I will add a little extra water to prevent the
sauce sticking in the pan).
Step 4 Spoon over yoghurt to serve.
(approx. 400g)
Energy
1872kj
Protein
40g
Fat
Carbohydrate
7.1g
50g
Sugar
8.3g
Fibre
8.0g
Sodium
629mg
25
NUTRITION INFORMATION
Per Serve
Lunch
Notes
Please note if you use
regular margarine or
butter ,the fat content
will be double that listed
in the nutrition
information panel.
(approx. 480g)
Energy
1884kj
Protein
44g
Fat
11g
Carbohydrate
36g
Fibre
Sodium
7.6g
302mg
Barramundi with Lemon &
Pesto Couscous Salad
GF
LF
PRE
W/0
POST
W/0
NOTE:
This is a Gluten Free recipe only when Cous cous is removed.
Step 1
INGREDIENTS
boiling, add cous cous to saucepan and cook as per instructions.
Meanwhile, chop all vegetables into bite size pieces. Partially
MAKES 1 SERVE
BARRAMUNDI (OR ANY WHITE FISH)
In a large saucepan bring to the boil 500ml of water. Once
steam the broccolini by steaming for 5 minutes either in the
125g
BROCCOLINI
75g
COUS COUS
75g (cooked weight)
microwave or stovetop.
Step 2
Next prepare the fish. You can cook the fish however you like,
I prefer to grill the fish in the margarine or bake, wrapped in
ZUCCHINI
25g
CORN KERNELS
25g
EGGPLANT
50g
RED CAPSICUM
50g
BASIL PESTO
25g
the lemon juice, and sir through the pesto, then season with
50% LESS FAT MARGARINE
50g
iodised salt and cook for a further 2-3 minutes.
LEMON JUICE
2 tbsp
IODISED SALT
2 pinch
baking paper.
Step 3
Step 4
In a separate non-stick fry pan, melt the remaining margarine
then sauté the zucchini, eggplant and corn kernels. Drizzle over
Transfer the cooked cous cous to the pan and fold through the
grilled vegetables. Serve the cooked fish with the cous cous
mixture and steamed broccolini.
26
NUTRITION INFORMATION
Per Serve
Lunch
Creamy Tuna &
Tomato Pasta Bake
GF
LF
PRE
W/0
POST
W/0
NOTE:
This is a Gluten Free recipe only when Gluten Free Pasta is used.
Step 1
INGREDIENTS
Tuna in Spring water
800g (x2 large cans)
Light Ricotta Cheese
600g
Broccoli
600g
Cherry tomato
300g
Zucchini
300g
Mushroom
150g
Sundried Tomato
60g
50% Less Fat Margarine
50g
Penne
saucepan bring to the boil 500ml of water. Once boiling,
add penne to saucepan and cook as per instructions.
MAKES 4 SERVES
Iodised Salt
Start by preheating an oven to 180 degrees. In a large
Step 2
Partially cook the broccoli and zucchini by steaming for
5 minutes either in the microwave or stovetop.
Step 3
Meanwhile, in a non-stick fry pan, melt the
butter then sauté the mushrooms and
tomatoes along with the sundried tomatoes. Add the
tuna and iodised salt and cook for a further 5 minutes.
Add the broccoli and zucchini and fold through.
2 pinch
320g (dry weight)
Meanwhile, chop all vegetables into bite size pieces.
Step 4
Transfer the cooked pasta and tuna mixture to an
ovenproof dish, i.e. lasagne dish. Spoon over the light
ricotta cheese and bake for 20 minutes until cheese
(approx. 300g)
Energy
1371kj
Protein
33g
Fat
Carbohydrate
Fibre
Sodium
6.8g
28g
5.5g
543mg
27
NUTRITION INFORMATION
Per Serve
Lunch
Salmon with Almond Honey Dressing,
Baby Potato & Steamed Vegetables
GF
LC
PRE
W/0
POST
W/0
INGREDIENTS
Step 1
Bring 500ml of water to the boil in a medium sized
saucepan. Once boiling add the potato and cook for 15
minutes.
Step 2
Place salmon on baking tray lined with baking paper.
Drizzle over the honey, soy sauce, chilli and flaked
almonds and bake for 20 minutes on 180 degrees.
Step 4
Slice the carrots and squash and partially steam with
the broccolini for 5 minutes either in the microwave or
stovetop. Then, on a non-stick frypan, sauté the
vegetables and baby potato’s with the olive oil for 2-3
minutes and season with the iodised salt.
Step 5
Remove the salmon from the oven and serve with the
sautéed vegetables & potatoes.
MAKES 1 SERVES
Salmon *skinless
Chilli (fresh or fried)
Honey
Flaked Almond
Sweet Soy Sauce
100g
5g
7ml ( 1 tsp)
5g (1tsp)
7ml (1tsp)
Baby Potato
200g
Margarine
1 tsp
Broccolini
50g
Baby Carrot
50g
Squash
50g
Baby spinach
25g
Iodised Salt
Olive oil
2 pinch
5ml (1 tsp)
(approx. 498g)
Energy
1998kj
Protein
37g
Fat
18g
Carbohydrate
36g
Fibre
Sodium
9.0g
747mg
28
NUTRITION INFORMATION
Per Serve
Snacks
Dip and Vegetable Sticks
NUTRITION INFORMATION
Snacks
Per Serve
(approx. 248g)
Energy
889kj
Protein
11.5g
Fat
7g
Carbohydrate
20g
Sugar
15.1g
Fibre
3.8g
Coconut Yoghurt with
Pomegranate & Berries
GF
PRE
W/0
LF
Step 1 Combine half the berries and the yoghurt in a food
INGREDIENTS
MAKES 5 SERVES
NATURAL NO FAT YOGHURT
150g
POMEGRANATE
10g
DESICCATED COCONUT
10g
STRAWBERRIES
50g
BLUEBERRIES
25g
RASPBERRIES
25g
BLACKBERRIES
25g
STEVIA (POWDER OR LIQUID)
2 Tsp
processor and blend until smooth. Spoon into
a large bowl and add the remaining berries and
pomegranate over the yoghurt. Sprinkle with
coconut and the stevia.
Notes
This is a moderate-carbohydrate
snack, which would be suitable as a
pre-workout meal if you are someone who
doesn’t like to exercise on a full stomach,
and since this snack is high GI thanks to
the natural sugars in the berries, it is a
great supply of immediate carbohydrates.
I also like to add coconut essence to give it
an added coco-nutty flavour and or
coconut flavoured whey protein isolate.
30
Snacks
Dip and Vegetable Sticks
GF
LC
LF
Step 1
INGREDIENTS
MAKES 3 SERVES
MIXED VEGETABLE STICKS
BEETROOT / TZATZIKI DIP
150g
50g
Here you can use any combination of vegetables you
like. I like (cucumber, capsicum, carrot & celery).
Vegetables are a very low calorie snack option, as
are these two dip varieties. Not only will this snack
add to your daily fibre intake ~5g, you are helping
to meet your daily micronutrient requirements for a
NUTRITION INFORMATION
number of important vitamins and minerals.
Per Serve
(approx. 163g)
Energy
354kj
Protein
4.5g
Fat
2.4g
Carbohydrate
8.1g
Sugar
7.8g
Fibre
4.5mg
31
Snacks
Ham & Cheese Wrap with
Ricotta, Cucumber & Spinach
GF
LC
LF
HP
INGREDIENTS
MAKES 1 SERVE
LOW CARB WRAP
1x 37g wrap
HONEY HAM 97% FAT FREE
50g
LIGHT SMOOTH RICOTTA CHEESE
50g
CHERRY TOMATO
25g
CUCUMBER
25g
BABY SPINACH
25g
GOURMET GARDEN HERB (BASIL/CORIANDER)
NUTRITION INFORMATION
IODISED SALT
Per Serve
Notes
This is a great high protein low
carb snack, however you can
substitute the low carb wrap
for a regular wrap and use this
as a pre workout or post
workout meal.
1 Tsp
2 pinch
(approx. 212g)
Energy
735kj
Protein
20.1g
Fat
Carbohydrate
4.1g
7g
Sugar
3.6g
Fibre
12.5g
32
Snacks
HB Nutrition Plus Juice
GF
LF
PRE
W/0
(approx. 212g)
Energy
671kj
Protein
2g
Fat
Carbohydrate
MAKES 1 SERVE
Ginger (cube)
Pineapple
Apple (granny smith
Lemon juice
Beetroot (sliced)
Stevia liquid
Ice cubes
31g
Sugar
30.1g
Fibre
9.7g
Step 1
INGREDIENTS
Carrot
0.5g
100g
20g
100g
1 medium
20ml
25g
5 drops
While this recipe works best (texturally) if you
have a juicer, I can achieve a really nice fresh
juice (but a little thicker due to the fruit pulp),
using either my food processor or bullet by
adding in a few ice cubes.
Note: This is a great pre-workout option due
to its high carbohydrate content, rich in fibre
and packed full of vitamins and minerals.
3
33
NUTRITION INFORMATION
Per Serve
Snacks
Avocado on Toast
Rice
Cake
Toppers
Cakes
Nutella Topper
2 Thin Cakes
10g
P 1g F 0.1g C 10g
4 Thin Cakes
20g
P 2g F 0.2g C 20g
Vegemite
10g
P 0.25g F 0.25g C 0.25g
Banana
60g
P 1g F 0.5g C 15g
Nutella
30g
P 2g F 9.6g C 17.5g
Avocado
30g
P 0.5g F 6.5g C 0.5g
Light Ricotta
50g
P 3.5g F 1.5g C 1g
Peanut Butter (natural)
25g
P 5.5g F 12.5g C 3.5g
Almond Spread
25g
P 5.7g F 14g C 3.8g
Jam
20g
P 0.5g F 0.5g C 20g
Honey
20g
P 0.5g F 0.5g C 16g
5g
P 0g F 5g C 0g
90g
P 20g F 1g C 0g
Toppers
Margarine 65% Less fat
Tuna in Spring Water
Almond / Peanut spread
34
Dinner
Satay Chicken Stir Fry
Notes
Energy
I recommend choosing a
brand of simmer sauce
with <10g carbohydrate
per 100ml and 7g or less
fat.) I like to use Passage
Foods passage to India
Butter chicken or Patak’s
Original Butter Chicken
simmer sauce.
Protein
Fat
Carbohydrate
Sugar
Fibre
Sodium
1749kj
38g
8.5g
43g
6g
4.4g
500mg
Dinner
Low Fat Butter Chicken
GF
LF
PRE
W/0
POST
W/0
HP
Step 1
Start by filling a saucepan with water and
cooking the rice as per the instructions.
Slice the chicken into small pieces. Finley
chop the coriander and chilli. Slice the
zucchini and capsicum into thin slices. In
a non-stick fry, stir-fry the chicken breast
over medium heat until it is sealed on both
sides, season with salt and pepper.
Step 2
Pour the sauce over the chicken and
vegetables and stir through, then simmer
for 10 minutes, being sure to stir every so
often to prevent sauce from sticking. Add
the coriander and cook for a further 2
minutes. On serving, spoon in the yoghurt
and sprinkle a little more coriander.
INGREDIENTS
MAKES 1 SERVE
Chicken breast
Butter Chicken Simmer Sauce
Coriander (fresh or dried)
Natural No Fat Yoghurt
Zucchini
Red Capsicum
Chilli (fresh or dried)
100g (cooked weight)
50g
10g
50ml
50g
50g
tsp (optional)
Black Pepper
2 pinch
Iodised Salt
2 pinch
36
NUTRITION INFORMATION
Per Serve (approx. 373g)
Dinner
C
GF
reamy Chicken, Bacon
& Broccoli Carbonara
LC
LF
POST
HP
W/0
NOTE:
Not all bands of French onion soup mix are gluten free, so make sure to check
the label. Everything else listed in gluten free.
Ingredients
MAKES 5 SERVES
100g
97% FAT FREE SHORTCUT BACON
Step 1
Drain the slendier noodles from sachet and place in a
medium bowl and soak in warm water.
Step 2
Chop and slice the vegetables, then steam the broccoli for
5 minutes in the microwave to speed up cooking time. Set
remaining vegetables to one side.
Step 3
In a non-stick fry pan, grill the chicken and bacon until the
chicken is sealed on both sides. Add the mushroom and
spring onion and cook for a further 1 -2 minutes, then add
the flavourings and dairy to make the sauce.
Step 4
Once the broccoli has finished steaming, transfer this to
the frypan and fold through gently.
Step 5
Drain the noodles and serve with the carbornara.
250g (cooked)
CHICKEN BREAST
BROCCOLI
250g
MUSHROOM
200g
SPRING ONION
100g
375g
LIGHT RICOTTA CHEESE
SKIM MILK
250ml
LIGHT COOKING CREAM
100ml
75ml
CHICKEN STOCK
45g
FRENCH ONION SOUP MIX
BLACK PEPPER
2 pinch
IODISED SALT
1 pinch
500g
SLENDIER LOW CALORIE HIGH
FIBRE FETTUCCINE
Notes
NUTRITION INFORMATION
Slender fettuccine and rice noodles
(miracle noodles) are a product
I use frequently! They are a high
fibre product which helps by adding
volume to your meal without the
unnecessary calories. They are an
awesome substitute for regular pasta
or rice based dishes as they contain
next to no calories! Make sure you
rinse them well as the liquid can
give them a fishy smell!
Per Serve (approx. 476g)
Energy
1181kj
Protein
33g
Fat
10g
Carbohydrate
8.7g
Sugar
5.7g
Fibre
9.3g
Sodium
493mg
37
Dinner
Satay Chicken Stir-fry
GF
PRE
W/0
POST
W/0
HP
Ingredients
MAKES 1 SERVE
100g (cooked)
CHICKEN BREAST
RED CAPSICUM
50g
BROCCOLI
50g
GREEN BEANS
50g
50g
ZUCCHINI
SATAY CHICKEN SIMMER SAUCE
25ml
IODISED SALT
2 pin
RICE
Step 1
Chop and slice the vegetables then steam for 5 minutes in
the microwave to speed up cooking time.
Step 2
In a saucepan, bring 150ml to the boil then cook rice
according to instructions
Step 3
Meanwhile, chop the chicken into cubes and grill in a
non-stick fry pan for approx. 5 minutes or until sealed on
both sides. Then add the satay sauce.
Step 4
Once the vegetables have cooked, you can either fold them
through the chicken mixture or serve on the side and
season with iodised salt.
30g (dry weight)
Look for a product which contains less than 18g fat
and 25g carbohydrate per 100ml serve. Make sure
you use the amount suggested in the ingredients
list to ensure your macronutrients are the same
as those listed in the nutrition information
panel.
Per Serve (approx. 351g)
Energy
1770kj
Protein
40g
Fat
11g
Carbohydrate
34g
Sugar
9g
Fibre
9.6g
Sodium
475mg
38
NUTRITION INFORMATION
Notes
With today’s busy lifestyles, everyone wants to
so save time, so for a fast, easy low fat & low
carbohydrate sauce, I like to use Fountain or
Masterfood Satay Sauce. Both these products are
much lower in fat than regular satay sauces.
Typically these products are very calorically dense
due to the use of peanut oil and peanuts.
Dinner
Coconut Lamb Curry
& Rice
GF
LF
PRE
W/0
POST
W/0
HP
Step 1
Bring 500ml water to then boil, then cook rice according to
instructions.
Step 2
Peel and chop the sweet potato and slice into small cubes. Slice the
baby potatoes in halves and set to the side. In a non-stick fry pan,
combine all the spices listed under ‘authentic spices’ and dry fry until
starting to become fragrant (approx. 1-2 minutes, but don’t let them
burn!). Transfer these to a small bowl and set to one side.
Step 3
Step 4
Step 5
CURRY PASTE
For the curry, using the same pan, brown the lamb, cook in 2
batches and sit to one side with the potatoes.
Place the onion and garlic in the pan and cook for 1 -2
minutes, then add the curry leaves, chilli along with dry-fry
spices. Then add the stock, capsicum, zucchini, tomatoes, and both
varieties of potatoes and simmer for 5 minutes over a medium heat.
Add the coconut milk and allow to cook
uncovered for a further 1 hour until the lamb is tender.
Add the coriander in in the final 5 minutes of cooking and serve with
cooked rice.
INGREDIENTS
MAKES 5 SERVES
BLACK PEPPER
2 pinch
IODISED SALT
1 pinch
500g
LAMB (DICED)
RICE (RISOTTO STYLE)
ONION & GARLIC (FRESH OR MINCED)
NUTRITION INFORMATION
You may like to try cauliflower rice, which is a low carbohydrate
alterative. Instead of rice, you can steam 400g cauliflower until soft then
quickly process in a food processer.
Per Serve
(approx. 426g)
Energy
1875kj
Protein
35.9g
Fat
9.7g
Carbohydrate
48g
Sugar
12g
Fibre
6.8g
Sodium
1 medium
TOMATO (FRESH OR CANNED)
400g
CHILLI
1 tsp
CAPSICUM
200g
ZUCCHINI
200g
SWEET POTATO
125g
BABY POTATO
125g
CURRY PASTE
CINNAMON
½ tsp
CARDAMOM
½ tsp
CUMIN SEEDS
½ tsp
CORIANDER SEEDS
¼ cup
NUTMEG
½ tsp
CURRY SAUCE
BEEF STOCK
500ml
LIGHT COCONUT MILK
125ml
UNSWEETENED COCONUT MILK
125ml
10 leaves
CURRY LEAVES
Want a Low Carb Alternative?
100g (Dry Weight)
20g
CORIANDER
Notes
Now I am all in support of using a packet or
sachet curry sauce if you prefer not to go out and
buy all ingredients for this, but I really wanted to
share this recipe since it is one of my favourites! It is
really quite a simple dish, but looks complex because
of the long list of spices to create the amazing
authentic flavours!!
If you are using a premade sauce, please check its
nutrition label and select a brand with less than 5g
fat and less than 15g carbohydrate per serve, as this
will ensure your nutrition remains the same as what
is listed.
For the ensure your lamb is tender all the way
through, cook recipe using a slow cooker or
pressure cooker and this will also allow all
the curry flavour to develop.
585mg
39
Dinner
Sweet Potato & Ricotta
Shepherd’s Pie
LF
PRE
W/0
POST
W/0
HP
NOTE:
Shepherds pie powdered sachets will often
contain gluten from wheat flour, check the labels for
gluten, otherwise this can be a coeliac friendly recipe.
INGREDIENTS
Step 1
Preheat oven to 180 degrees.
Step 2
Roughly chop and slice the vegetables. Steam the sweet potato for
10 minutes (either in the microwave or stove top) to speed up
cooking time.
Step 3
Meanwhile, grill the mince in a non-stick fry pan for approx. 5
minutes or until browned. Add the tomato. Mushrooms & zucchini
and spring onion and cook for 5 minutes stirring regularly. Add
the shepherd’s pie powder sachet and stir through. Transfer to an
oven baking dish and sit to one side.
Step 4
Once the sweet potato has cooked through, transfer into a food
processor, then add the ricotta cheese and skim milk, along with
iodised salt and pepper. Blend until smooth.
Step 5
Spoon the sweet potato mixture over the beef mince and bake for
approx. 25 minutes. Remove from oven and give the sweet potato a
quick spray of oil and return to the oven and bake for a further 5
minutes. This will give a nice crispy finish.
MAKES 4 SERVES
5 Star Lean Beef (minced)
Sweet potato
500g (cooked weight)
800g (raw)
Tomato (fresh or diced)
200g
Mushroom
200g
Zucchini
200g
Spring onion
Light Smooth Ricotta Cheese
Milk Skim
80g
700g
20g
Shepherds Pie Mix Sachet
2 pinch
Iodised Salt
2 pinch
Pepper Black
2 pinch
Note: You can swap the sweet potato out for pumpkin which will
reduce the carbohydrate content if you are needing to have a lower
carb meal.
Energy
1538kj
Protein
38g
Fat
Carbohydrate
5.6g
35g
Sugar
17.8g
Fibre
7.2g
Sodium
717mg
40
NUTRITION INFORMATION
Per Serve (approx. 568g)
Dinner
C
GF
PRE
W/0
hicken Pumpkin &
Sundried Tomato Risotto
POST
W/0
HP
Step 1
Start by cooking the rice according to instructions, however
use the chicken stock to make up the liquid. You may need to
add a little extra water to allow the rice to cook all the way
through.
Step 2
Next peel and steam the pumpkin, (using either a microwave
of saucepan) for 5 minutes or until beginning to soften. While
the pumpkin in steaming, slice the chicken breast and grill in
a non-stick fry pan with bacon for approx. 3 minutes on low to
moderate heat. Then add the pesto, capsicum and sundried
tomatoes and cook for a further 3 minutes.
Step 3
Add the milk and cream, along with the cherry tomato and
simmer for 5 mins on low heat. Add the pumpkin and fold in
the baby spinach.
Step 4
Transfer the cooked rice and fold through the chicken mixture
or you can serve it as a side
INGREDIENTS
MAKES 4 SERVES
Rice (risotto style)
130g (dry weight)
Chicken Breast
200g
Shortcut Bacon 97% Fat Free
200g
Sundried Tomato Pesto
50g
Pumpkin
400g
Cherry Tomato
200g
Capsicum
200g
Baby Spinach
100g
Sundried Tomato
50g
Skim Milk
250ml
Light Cooking Cream
100ml
Chicken Stock
250ml
NUTRITION INFORMATION
Mixed Herbs (fresh or dry)
1 tsp
Black Pepper
2 pinch
Iodised Salt
2 pinch
Per Serve
I have used Leggo’s Sundried Tomato Pesto
as it is currently the lowest fat sundried
tomato pesto product I have found on
Australian super market shelves. You could
also use any other brand or try your luck
with a homemade version but the
macronutrient values may differ to those
listed.
(approx. 426g)
Energy
1956kj
Protein
35g
Fat
13g
Carbohydrate
47g
Sugar
19g
Fibre
7.4g
Sodium
Notes
828mg
41
Dinner
Chicken Parma with Salad
GF
LC
POST
W/0
HP
Step 1
INGREDIENTS
MAKES 1 SERVES
Chicken Breast
100g (cooked weight)
Tomato Paste
15g
Tomato (sliced)
50g
Eggplant (sliced)
Ham 97% fat free
Light Ricotta Cheese
Mixed Herbs (fresh or dry)
50g
25g (~1 slice)
50g
½ tsp
Baby Spinach
25g
Corn Kernels
25g
Red Capsicum
Transfer the chicken to the oven tray, then spoon over the
tomato paste, and sprinkle with herbs. Slice the zucchini and egg
plant into thin strips and layer over the chicken. Add the sliced ham
then top with Ricotta cheese. Bake for 15 minutes on 180 degrees,
or until the cheese starts to turn golden.
Meanwhile, prepare the salad and season with a little salt and
pepper. Add your favourite dressing and serve with baked chicken.
50g
Black Pepper
2 pinch
Iodised Salt
2 pinch
Dressing
Step 2
Start by pre-heating an oven to 180 degrees and lining a small baking tray with baking paper. Slice the chicken breast down the centre
and flattening with meat skillet (or any other utensil you find fit for
the job). Grill the chicken in a non-stick fry pan for 3 minutes on low
to moderate heat – do not over cook as you are going to continue
cooking the chicken in the oven.
10ml
Notes
I have made allowances for the most
calorically dense salad dressing. Please
select a dressing with macronutrients less
than or equal to the following by checking
the per 100g serve column on the dressings
label. 1.5g protein - 30g carbohydrate - 30g
fats. Make sure you use 25ml as listed int
he instructions if you want accurate
macronutrient profile
(Protein 1.5g - Carbohydrate 30g - Fats 30g)
per 100g.
Energy
1439kj
Protein
40g
Fat
Carbohydrate
11.2g
16g
Sugar
9g
Fibre
6.5g
Sodium
599mg
42
NUTRITION INFORMATION
Per Serve (approx. 426g)
Dinner
T
GF
hai Red Chicken &
Seafood Curry with Rice
LF
PRE
W/0
POST
W/0
HP
INGREDIENTS
MAKES 5 SERVES
PRAWNS (FRESH OR FROZEN)
500G
CHICKEN BREAST
200G
ZUCCHINI
200G
CARROT
200G
RED CAPSICUM
200G
BEAN SPROUTS
200G
GREEN BEANS
100G
LYCHEES
150G
RED CURRY PASTE
100G
BLACK PEPPER
2 PINCH
IODISED SALT
2 PINCH
UNSWEETENED COCONUT MILK
800ML
LITE COCONUT MILK
200ML
KAFIR LIME LEAF
10G
CORIANDER
25G
LIME JUICE
WHITE RICE
Step 1 Prepare rice according to the instructions.
Step 2 Roughly chop and slice the vegetables. Steam the carrot
and green beans for 5 minutes in the microwave to speed up
cooking time.
Step 3 Meanwhile, grill the chicken and prawns in a non-stick fry
pan for approx. 5 minutes or until the chicken is sealed on
both sides. Add the curry paste, salt and pepper and stir
through to coat.
Step 4 Add the vegetables and cook for 5 minutes stirring reg-
ularly. Add the coconut milk, lime leaf, coriander, lychee
and lime juice and allow to simmer for 15 minutes stirring
regularly to avoid the curry from sticking.
Step 5 Serve with rice
60ML
200G (UNCOOKED DRY WEIGHT)
Energy
1944kj
Protein
39g
Fat
10g
Carbohydrate
49g
Sugar
8.8g
Fibre
7.3g
Sodium
951mg
43
NUTRITION INFORMATION
Per Serve (approx. 658g)
Dinner
Energy
1744kj
Protein
41g
Fat
Carbohydrate
8.2g
39g
Sugar
3.0g
Fibre
7.1g
Sodium
834mg
Grilled Fish with Sautéed
Greens & Lemon Buttered Rice
GF
LF
PRE
POST
W/0
W/0
HP
INGREDIENTS
Step 1
In a medium saucepan, prepare the rice according to
instructions.
Step 2
Chop and slice the vegetables, then steam for 5 minutes in
the microwave to speed up cooking time. Sit the broccoli to
one side, transfer the asparagus to a medium non-stick fry
pan and sautee for 2-3 minutes, season with salt and pepper.
Step 3
Season your fish with paprika and oregano, then, in a
separate non-stick fry pan, grill until cooked to your
preferred liking. (I like my fish on the softer side, so I find
about 3 minutes on medium heat on both sides to be perfect,
but this will depend on the thickness of your fish).
Step 4
Once the rice has cooked, fold through butter and season
with lemon juice and mixed herbs.
Step 5
Serve the fish with salted the asparagus, steamed broccoli
and buttered rice.
MAKES 1 SERVE
Fish (white)
125g (cooked weight)
Asparagus
75g
Broccoli
75g
Paprika
¼ tsp
Oregano
¼ tsp
½ tsp
Mixed Herb
Black Pepper
2 pinch
Iodised Salt
1 pinch
Lemon Juice
20ml
Butter (60% fat reduced)
2 tsp
Rice
100g (cooked weight)
44
NUTRITION INFORMATION
Per Serve (approx. 411g)
Naughty BUT Nice
Treats
Pecan & Almond Cheesecake
46
Naughty but Nice Treats
Choc-Chip Nutella
Balls
GF
PRE
Pecan & Almond
Cheesecake
GF
W/0
LC
POST
W/0
HP
INGREDIENTS
INGREDIENTS
MAKES 3 SERVES
MAKES 12 SERVES
250G
NUTELLA
150G
WHEY PROTEIN ISOLATE (CHOCOLATE OR VANILLA)
50G
COCONUT MEAL
50ML (ADD GRADUALLY)
UNSWEETENED ALMOND MILK
250ML
UNSWEETENED COCONUT MILK
20G
COCOA POWDER
50G
CHOCOLATE BUTTONS
1 TSP
VANILLA ESSENCE
In a large bowl, mix together the Nutella,
protein powder, coconut flour, almond milk,
cocoa powder and vanilla essence until
combined. If the mixture seems too dry, add
more almond milk, or if too wet, add more
coconut meal.
Fold in the chocolate chips, then roll the
dough into 12 balls. Keep in an airtight
container in the fridge until ready to eat.
NUTRITION INFORMATION
Per Serve 55g
20G
20G
1 TSP
1 TSP
PECAN NUTS
ALMOND NUTS (ANY VARIETY)
CINNAMON SPICE
COCONUT OIL
CHEESECAKE
LIGHT SMOOTH RICOTTA CHEESE
DESICCATED COCONUT
WHEY PROTEIN ISOLATE
STEVIA LIQUID
LEMON ESSENCE - 1/2 TSP or lemon juice
375G
15G
45G
10 DROPS
1 tsp
Place base ingredients into a food
processor & beld until forming crumble.
Remove & divide into 3 small containers or
serving bowls.
Place the cheesecake ingredients into the
food processor and blend until smooth.
Spoon the cheesecake mixture over the base
& refrigerate until serving.
NUTRITION INFORMATION
Per Serve 187g
Energy 936kj
Carbohydrate 17.1g
Energy 1239kj
Carbohydrate 4.2g
Protein 14.5g
Sugar 15.0g
Protein 24.9g
Sugar 3.5g
Fat 9.3g
Fibre 2.9g
Fat 17.3g
Fibre 2.0g
47
Naughty but Nice Treats
Vanilla, Raspberry
& Cinnamon Mousse
GF
LC
LF
POST
W/0
HP
Salted Caramel
Protein Mousse
GF
LC
LF
POST
W/0
HP
INGREDIENTS
INGREDIENTS
MAKES 3 SERVES
MAKES 3 SERVES
LIGHT SMOOTH RICOTTA CHEESE
WHEY PROTEIN ISOLATE (VANILLA)
STEVIA LIQUID
UNSWEETENED COCONUT / ALMOND MILK
BLUEBERRIES (FRESH OR FROZEN)
CINNAMON
375G
45G
10 DROPS
250ML
50G
1/2 TSP
Place the ingredients and half of the
blueberries into a food processor and blend
until smooth. Stir through the remaining
blueberries, then divide into 3 small
containers or serving bowls.
Refrigerate until serving.
NUTRITION INFORMATION
Per Serve 163g
LIGHT SMOOTH RICOTTA CHEESE
WHEY PROTEIN ISOLATE ((SALTED CARAMEL)
SALTED CARAMEL ESSENCE
STEVIA LIQUID
UNSWEETENED COCONUT / ALMOND MILK
WALNUTS (CRUSHED)
375G
45G
1 TSP
10 DROPS
50ML
10G
Place the ingredients (excluding the nuts)
into a food processor and blend until
smooth. Remove and divide into 3 small
containers or serving bowls.
Sprinkle over the nuts and refrigerate
until serving.
NUTRITION INFORMATION
Per Serve 163g
Energy 701kj
Carbohydrate 4.9g
Energy 760kj
Carbohydrate 3.2g
Protein 22.6g
Sugar 4.4g
Protein 23.0g
Sugar 2.6g
Fat 3.9g
Fibre 0.5g
Fat 6.1g
Fibre 0.5g
48
Naughty but Nice Treats
Chocolate
Mousse
Peanut butter,
Almond & Date
Protein Slice
GF
PRE
W/0
POST
W/0
GF
PRE
LC
W/0
POST
W/0
HP
LF
LC
INGREDIENTS
HP
MAKES 3 SERVES
INGREDIENTS
MAKES 12 SERVES
MEDJOOL WHOLE FRESH DATES
WHEY PROTEIN ISOLATE (VANILLA)
OATS OR MUESLI (ANY BRAND)
NATURAL PEANUT BUTTER CRUNCHY
PB2 POWDER
ALMOND NUTS (WHOLE)
EGG WHITES
SKIM MILK
COCONUT (DESICCATED OR FLAKES)
ALMOND FLAKES
250G
80G
150G
200G
50G
25G
250ML
125ML
10G
50G
Combine ingredients into a food processor,
leaving out the coconut and almond flakes.
Blend until combined, don’t over mix as
you want to save some of the crunchy nutty
texture.
Line a slice tin with baking paper then
spoon in the mixture and press firmly into
tin. Sprinkle with coconut slivered almonds
and bake for 20-25 minutes on a low moderate heat. Remove one the slice starts
to turn a light golden brown.
NUTRITION INFORMATION
Per Serve 117g
LIGHT SMOOTH RICOTTA CHEESE
WHEY PROTEIN ISOLATE (CHOCOLATE OR VANILLA)
STEVIA LIQUID
UNSWEETENED COCONUT / ALMOND MILK
WALNUTS (CRUSHED)
COCOA POWDER
375G
45G
10 DROPS
250ML
10G
3 TSP
Place the ingredients (excluding the nuts)
into a food processor and blend until
smooth. Remove and divide into 3 small
containers or serving bowls.
Sprinkle over the nuts and refrigerate
until serving.
NUTRITION INFORMATION
Per Serve 163g
Energy 1522kj
Carbohydrate 30g
Energy 760kj
Carbohydrate 3.2g
Protein 21g
Sugar 19g
Protein 23.0g
Sugar 2.6g
Fat 16g
Fibre 6.7g
Fat 6.1g
Fibre 0.5g
Naughty but Nice Treats
Chocolate Fudge Brownie
GF
LC
LF
INGREDIENTS
MAKES 10 SERVES
NUTRITION INFORMATION
WHEY PROTEIN ISOLATE (CHOCOLATE)
SWEET POTATO (PEELED)
COCOA POWDER
BAKING POWDER
COCONUT FLOUR
GOLDEN FLAXSEED MEAL
RICE MALT SYRUP
EGG WHOLE
VANILLA ESSENCE
50% LESS FAT BUTTER
STEVIA
Per Serve
60g
300g
20g
1 tsp
30g
30g
100g
x1
1 tsp
80g
1/2 cup
Step 1
Pre-heat oven to 180 degrees. Start by peeling the sweet
potato and steaming for 20 minutes or until soft through.
Combine all dry ingredients in a large mixing bowl or a
food processor. Melt the butter in a microwave then allow
to cool slightly. Wisk the egg then add to the butter and
mix until combined. Add the vanilla essence and stevia,
then pour into the centre of the dry ingredients. Once
the sweet potato is cooked through transfer over to the
mixing bowl or food processor with other ingredients. Mix
using an electric beater or food processor until combined.
Step 2
Grease a small slice tray 10 inch x 5 inch and line with
baking paper. Spoon in the mixture into the baking tray
and bake for 15 -20 minutes or until a skewer comes out
clean.
(approx. 383g)
Energy
675kj
Protein
9.5g
Fat
6.3g
Carbohydrate
12.3g
Sugar
8.3g
Fibre
1.8g
49
Naughty but Nice Treats
Coconut & Strawberry
Muesli with Yoghurt
GF
PRE
W/0
NOTE:
Regardless of the brand of muesli you use, the nutrition information is going
to be very similar since the weight is only 50g.
INGREDIENTS
MAKES 10 SERVES
NUTRITION INFORMATION
FRUIT MUESLI
PITTED DATES (CHOPPED)
NUTS (ANY VARIETY)
STRAWBERRIES (FRESH OR FROZEN)
COCONUT (DESICCATED OR FLAKES)
YOGHURT (<5G FAT PER 100G)
UNSWEETENED ALMOND MILK
Per Serve
50g
10g
50g
100g
2 tsp
100g
125mL
Start by chopping the dried fruit and nuts and sprinkle over
your muesli. (You can use any generic store bought brand of
muesli, I personaly like to make my own muesli in large
batches, by combining two thirds rolled oats with one third of
my favourite dried fruits, nuts & seeds).
Pour over the milk, finish by spooning over the yoghurt then
top with strawberries and coconut. ( I will often use dragon fruit
- as shown if it is dragon fruit season! It has similar nutrient
information to strawberries!)
(approx. 383g)
Energy
1966kj
Protein
13.5g
Fat
Carbohydrate
16g
61.5g
Sugar
35g
Fibre
12.5g
50
hb@biolayne.com
@hollytbaxter
@hbnutrition.net
Holly Baxter
www.hbnutrition.com.au