THE LAST
‘FAT-LOSS’
RECIPE BOOK
YOU’LL
‘NEED‘
TABLE OF CONTENTS
Burger with Potato
Salad and Slaw
Beef Burritos
Cajun Chicken
Caesar Salad
Peri Peri Chicken
Burgers with Chips
Chicken Carbonara
Chicken Quesadilla
Chili Con Carne
Chicken Fajita
Bowls
Fish Tacos
Chicken, Gnocchi
Traybake
Greek Orzo with
Harissa Turkey
Meatballs
Chicken and
Chorizo Paella
Chorizo and Lentil
Quinoa
Salmon Fried Rice
Creamy Salmon
Pasta
Steak, Chorizo,
Potato Hash with
Siracha Mayo
Tuna Nicoise Salad
Whole-Wheat
Sausage, Onion and
Kale Pizza
Chorizo and Prawn
Pasta
Protein Fluff
Protein shake
Steak Fajitas
5 (NOT) RECIPES
Protein French
Toast
Tuna Mayo Baked
Potato
Greek Yoghurt with
Toppings
2
Why This
Exists
The meals you consume regularly are
the single most important variable to
control for losing fat and keeping it
off long term.
Learning the fundamentals behind optimizing your
meals to suit your needs is a highly valuable, yet
extremely simple life skill that you will regret not
learning sooner.
Today, with the Internet, there are more choices than
ever before, something which can lead to analysis
paralysis. This may be why ‘fat loss’ specific recipe
books do so well...
But that’s not what I want to offer you here.
The truth is, you don’t need to follow specific dieting
cookbooks and recipes. There are simple adjustments
you can make to almost any meal to ensure it meets
your caloric, macro, and micro-nutrient requirements
for fat loss.
Here we are going to cover the basic theory followed by
application in a few recipes.
It’s not about choosing between pizza or salad. Why not
have a high-protein pizza with a side of salad? It’s more
of a spectrum, and you can be more flexible than you
realize. Chances are, you do not need to make drastic
changes to your diet.
This is stuff which never gets publicity because social
media perpetuates extremism over nuance and
balance.
In this brief book we are going to look at:
y How to ensure you stick to your ‘diet’ long term and
actually enjoy it.
y How to maximize how filling your meals are.
y Helpful satiation rules.
y Food substitutions.
y My favorite 20 quick and easy recipes.
y My favorite 5 (Not) Recipes.
y Recipes to explore from here.
3
How to
Stick
to your Diet
with Ease
Long Term
Chances are, you don’t need to
make 365 different recipes a year.
While a diverse diet is beneficial for
general health and longevity, most
people already eat the same 20% of
meals 80% of the time.
For me, it’s about 10 meals 80% of the time, chosen
for convenience, enjoyment, and long-term
adherence to my health, performance and body
composition goals.
This ratio will vary, but the 80/20 rule is at play here.
Instead of completely overhauling your current diet
(which often leads to crash dieting), consider making
adjustments to the meals you already enjoy.
Swap out a couple of those hyper palatable (easy to
overeat/not very filling per calorie) recipes for ones
that are still enjoyable but more conducive to your
goals.
As a busy person, you have other things to do besides
cooking and prepping 3+ meals per day. Dieting and
fat loss can be challenging enough on their own.
Trying to become a Michelin star-worthy chef on the
side probably won’t help matters and will only add
friction to the process. For me personally, I like to put
together breakfasts and lunches in 5 minutes, and then
dinners can take slightly longer, with some very quick
options available to reduce the temptation of ordering
a takeout.
Dieting for fat loss is not as complicated as various diet
gurus and well-intentioned recipe creators may make
it seem.
Learn the fundamentals behind every fat-loss recipe
book, and you will find that this stuff is extremely
simple.
4
How to
Maximise
Calories in, calories out, obviously... We all
know that you need to burn more calories
than you consume to lose fat long term.
But there is a reason this phrase has not cured global obesity... it’s
difficult to do.
There are many reasons behind the rising prevalence of obesity,
and no, it’s not simply due to a reduction in willpower.
This is a complex problem that involves increasing portion sizes,
transport improvements and, mass production of hyper-palatable
foods, among many other factors.
Never has it been more important to understand what makes a
food satiating (filling).
For example, a tablespoon of oil has around the same calories as 20
large strawberries, I know which option would fill me up the most...
This is because the following factors can influence how filling a
food is:
y Fat/ carb content – the combination of fat and carbs is very
rarely found in nature; unfortunately foods or meals with a high
ratio of fat and carbs tend to be quite disappointing from a
satiation perspective.
y Protein content – Protein is the most satiating of the three
how
Filling
Your
Meals
Are
macronutrients (protein, carbohydrates, and fats). Therefore, if
you want your meals to be filling, make sure they are high in
protein.
y Volume – Part of the reason why oil is less filling compared to
strawberries is the difference in volume. Foods with higher water
content or volume are generally more filling.
y Processed foods – It’s important to be careful when discussing
processed foods, as the definition is up for debate (technically,
oats are considered processed). While some foods are more
processed than others, current scientific literature suggests that
processed foods may have a lower thermic effect (meaning you
burn fewer calories digesting them) and are easier to overeat.
Additionally, processed foods are often less nutrient-dense. For
these reasons, opting for whole, nutritious foods is often a better
choice.
5
This is one reason why 100 calories of strawberries are more filling than 100 calories of olive oil. To ensure our meals
are more satisfying, we can manipulate certain factors.
When cutting, I like to slowly increase these variables and then decrease them while bulking.
Good fat loss recipes are nutrient-dense, tasty, and filling.
Excellent fat loss recipes are also quick and easy to prepare.
Satiation
Tweak Examples
So now we know the factors which influence how satiating a food is, its time to look at some examples where we
are substituting a food or ingredient to make the meal more satiating for the previously mentioned reasons...
Eggs
Sugar
Regular milk
oil
Regular meats
Regular sauces
Mayonnaise
Egg whites
Stevia
Skimmed milk/ coconu t milk
Non-stick oil spray
Low fat meats
Low sugar or low fat sauces
Light Mayonnaise
Peanut butter
Powdered peanu t butter (pb2)
Hot chocolate
Reduced sugar hot chocolate
Chips
Potatoes
6
There are many reddit communities of people who focus on maximizing
substitutions to create foods that are high in volume, low in calories, and still
delicious. This can be really helpful when you want to feel fuller while in a caloric
deficit, but it’s important to be cautious.
When taken to the extreme, this can lead to malnutrition. For instance, a whole
egg is going to be more nutritious than egg whites. If you make too many swaps to
“anabolic” foods, you might face nutrient deficiencies.
It’s all about finding a balance and making sure your
diet as a whole is well-rounded and full of nutrients.
This can often be achieved by simply ensuring you
have a piece of fruit, some vegetables, or a salad, with
each of your meals, and making sure you consume at
least one fist-sized portion of lean meats (for vegans/
vegetarians this will of course be different).
To ensure you are
maximizing your
micro-nutrient intake,
aim for meals that are
colourful with
different textures.
Bodybuilders dieting down so they can have striated
glutes are going to be slightly more hardcore than
you or I need to be...
Even when losing fat aggressively, I will have an
occasional takeaway or food which isn’t considered
“anabolic” (e.g. chocolate, chips,regular sauces).
It’s all about finding a balance that you can stick to.
Warning: Everyone’s “optimal” body-fat range is different; being leaner isn’t necessarily better. In fact, losing too
much body fat can be detrimental to your health. This often occurs when you approach single-digit body fat
percentages. At this point, satiation tricks and anabolic foods will not protect you from the potential negative
side effects of being too lean.
That is one of the many reasons why I do not recommend attempting to maintain an extremely low body fat
percentage year-round. However, this doesn’t mean you need to reach 30% body fat “just to be safe”. Often
gaining a few extra kilograms above your leanest point can help.
7
20 Recipes
Here are 20 of my favourite recipes.
The reason I like these so much is because they are:
Quick to prep
Easy to prep
Tasty (in my opinion)
Nutrient dense
Satiating
Disclaimer: The macronutrients and calories are calculated using the ingredients
which I use here in the UK. Macros and calories will differ slightly from brand to brand.
8
Burger with Potato Salad and Slaw
INGREDIENTS
Serves: 1
Prep time:
15 mins
Cook time:
30 mins
Per serving
Calories
574
Protein
40g
Carbs
63g
Fat
18g
Notes:
Here we are using
reduced fat meats, dairy
and sauces to improve
the macro-nutrient ratio
of the meal.
Serve with a side of salad
to ensure you get your
micro-nutrients.
Cold potatoes are also
incredibly satiating,
making this a great
cutting meal.
1 50% Reduced fat beef burger
50g White cabbage
Burger Sauce:
1 Burger bun
1 Carrot
1 tbsp. Light Mayonnaise
200g Baby potatoes
1/2 Apple
1 tbsp. Ketchup
1 tbsp. Light mayonnaise
1tbsp Apple cider vinegar
1 tbsp. Diced pickle
2 tbsp. Chives
20g Lettuce
1 tsp Pickle juice
1tsp Wholegrain mustard
20g Reduced fat cheddar
cheese
50g Red cabbage
METHOD
1.
Chop the baby potatoes into small pieces, place in a pan with salted water
and bring to the boil. Once boiling, cook for 15-20 minutes until the potatoes
are soft enough to pierce easily with a sharp knife.
2. Once cooked drain the potatoes and rinse with cool water, and then leave to
cool completely.
3. Meanwhile, to make the slaw finely slice both cabbages and grate the apple
and carrot. Combine in a bowl, add the apple cider vinegar and season with
salt and pepper to taste, combining everything well.
4. For the burgers, season both sides of the burger heavily with salt and pepper,
fry in a pan for about 5 minutes, flip onto the other side and cook for another
5 minutes or until fully cooked. Add the cheese onto one side of the burger
and let it melt a little.
5. To make the burger sauce, dice the pickle finely and combine with the other
sauce ingredients in a small bowl.
6. To finish the potato salad put the cold potatoes in a bowl along with 1tbsp of
light mayo, mustard and the chives, then season with salt and pepper and
combine.
7. To assemble the burger, place the lettuce on the bottom bun. Next add the
beef burger with melted cheese on top and finally top with the burger sauce
and the top bun. Serve with the potato salad and slaw. Enjoy.
9
Beef Burritos
Serves: 1
Prep time:
5 mins
Cook time:
20 mins
INGREDIENTS
2g Olive oil
1 Large tortilla wrap
200g Minced beef 5% fat
20 g Light cheddar cheese, grated
100g Black beans, drained
1 tbsp Sour cream
2 tbsp Taco seasoning
1/2 Avocado
100g Cauliflower rice
Per serving
Calories
729
Protein
65g
Carbs
52g
Fat
29g
METHOD
1.
Preheat a frying pan over a medium heat and add the olive oil.
2. Once hot add the minced beef to the pan, break up the mince with a spatula
and cook until it is all browned.
3. Add the drained black beans and stir well. Cook for 3 minutes.
4. Add in the taco seasoning and mix well. If you’re having trouble coating
everything with the seasoning add a few tablespoons of water so you can
coat everything evenly.
5. Once everything is well combined and cooked through place to once side.
6. Cook the cauliflower rice as instructed on the packet.
7. To assemble the burrito, lay the large wrap on a flat surface, sprinkle the
cheese over it, and add the beef and bean mixture to the middle.
8. Add in the cauliflower rice, sour cream and sliced avocado.
9. To wrap the burrito, fold one side into the middle and fold in both edges. Roll
the tortilla towards the open edge to form the burrito.
10. Place the burrito seam side down into a hot pan. Cook for 1 minute on each
side until browned.
11. Slice burrito in half and serve.
10
Cajun Chicken Caesar Salad
INGREDIENTS
Serves: 1
Prep time:
15 mins
Cook time:
30 mins
1 Chicken Breast (175g)
1 tsp Oregano
1 tbsp Cajun seasoning
2 Cloves of garlic
4g Olive oil
1 Romaine lettuce
2 Slices of bacon (100g)
20g Low fat Caesar dressing
1 Slice of seeded bread (35g)
Per serving
Calories
523
Protein
52g
Carbs
27g
Fat
23g
Notes:
When most people go on
a diet, they usually start
replacing dinners with
salads. While this is not
a bad idea, it is very easy
to get it wrong. Salad
dressings can contain
an incredible amount
of calories so by the
time people add things
like cheese and bacon,
they may very well be
consuming a meal with
1,000 or more calories,
which isn’t even satiating.
To ensure this is not the
case, aim for a wellseasoned, fist-sized portion
of lean meats. Bulk it
out with vegetables and
use a small amount of
low-calorie dressings and
toppings for taste.
METHOD
1.
Preheat the oven to 180c/ 350f.
2. Place the chicken breast on a baking tray and season with the Cajun
seasoning and add 1g of the olive oil, coat the chicken. Cook in the oven for 25
minutes, until fully cooked.
3. Place the bacon on a baking pan and cook for 20 minutes until crispy.
4. Meanwhile, cut the bread into small 1cm cubes and toss in a bowl with the
remaining olive oil, oregano and finely chopped garlic cloves and then season
with salt and pepper. Spread on a baking tray and bake for 10 minutes until
crunchy on the outside and golden brown.
5. Chop the Romaine lettuce into 2cm slices. Wash and drain.
6. Combine the lettuce with the Caesar dressing and coat the lettuce well.
7. Once the bacon and chicken are cooked slice the chicken into strips and dice
the bacon.
8. Place the lettuce in a bowl and top with the bacon, croutons and sliced
chicken. Enjoy.
11
Peri Peri Chicken Burgers with Chips
Serves: 1
Prep time:
15 mins
Cook time:
40 mins
INGREDIENTS
4g Olive oil
1 Chicken breast, diced (175g)
1 tbsp Peri peri seasoning
1/2 Avocado, sliced
1 Burger bun
Garlic Peri Mayonnaise:
1 Clove garlic, minced
2tbsp Lighter than light mayonnaise
1tsp Peri peri seasoning
200g Potatoes
Per serving
Calories
669
Protein
51g
Carbs
69g
Fat
21g
1 Gem lettuce, leaves separated
METHOD
1.
Preheat oven to 190c/375f.
2. Slice the potatoes length ways to make chips. Place in a bowl and coat with
2g of the olive oil, then season with salt and pepper. Add to a baking tray,
spread out into an even layer and bake in the oven for 30-40 minutes until
crispy and brown.
3. Meanwhile, coat the chicken in the olive oil and season with the peri peri
seasoning. Bake in the oven for 25 minutes, until cooked through.
4. To make the mayo place the ingredients in a small bowl and combine.
5. Once everything is cooked, assemble the burger. Place the lettuce on the
bottom bun and top with the chicken and sliced avocado and some of the
peri mayonnaise, then top with the top bun.
6. Serve the burger with the chips and the rest of the peri mayo. Enjoy.
12
Chicken Carbonara
Serves: 1
INGREDIENTS
1 Chicken breast (175g)
Prep time:
10 mins
2g Olive oil
Cook time:
25 mins
1 Egg
100g Spaghetti
20g Parmesan, grated
3 Slices bacon
Per serving
Calories
824
Protein
70g
Carbs
82g
Fat
24g
75g Peas, frozen
METHOD
1.
Preheat oven to 190c/375f.
2. Coat the chicken in the olive oil and season with salt and pepper. Bake in the
oven for 25 minutes, until cooked through.
3. Bring a pot of salted water to the boil and cook the spaghetti for
10-12minutes, until al dente. Add the frozen peas to the pasta for the last 3
minutes.
4. Meanwhile, crack the egg into a small bowl, combine with the parmesan and
a season with black pepper. Whisk until everything is well combined.
5. Cut the bacon into small pieces and fry in a pan on a medium heat until
crispy.
6. Once the pasta and peas are cooked, save 1 cup of pasta water and keep to
once side, add the spaghetti to the pan with the bacon and mix well.
7. Add some of the pasta water to the egg mixture, whisking as you slowly add
the water so the eggs don’t scramble.
8. Now, slowly add the egg mixture to the pan and stir everything together until
well mixed. Cook slowly on a low heat and stir continuously until a creamy
sauce forms.
9. Once the chicken is cooked slice into small pieces. You can either combine
these with the pasta or add the chicken on top. Serve and enjoy.
13
Chicken Quesadilla
Serves: 1
Prep time:
15 mins
Cook time:
20 mins
INGREDIENTS
2 Large tortilla wraps
2 tsp Smoked paprika
2g Olive oil
2 tsp Cumin
200g Chicken breast
1 tsp Chili powder
1 Red pepper
1tsp Oregano
1 Onion
1 tbsp Tomato paste
30g Reduced fat cheddar cheese
Per serving
Calories
787
Protein
67g
METHOD
1.
Dice the chicken breast, place in a frying pan with the olive oil and fry for a
few minutes cooking until almost cooked through.
Carbs
87g
2. Dice the onion and pepper and add to the frying pan with the chicken, fry for
a few minutes until the chicken and vegetables start to brown.
Fat
19g
3. Add the seasoning ( smoked paprika, cumin, chili powder, oregano) and coat
everything well.
4. Add the tomato paste to the pan and combine everything well so it’s all nicely
coated. Add a couple of tbsp of water if the seasoning mixture isn’t coating
the chicken very well.
5. Place the mixture on one tortilla and spread evenly.
6. Top with the cheese and place the other tortilla on top.
7. Carefully, place the tortilla with the mixture inside a dry pan and cook on a
medium heat to toast the tortilla and melt the cheese.
8. Now, carefully flip the tortilla and cook the other side.
9. Now that both sides are golden brown and the cheese has melted, cut the
tortilla into four pieces and serve.
14
Chili Con Carne
INGREDIENTS
Serves: 1
Prep time:
10 mins
Cook time:
60 mins
200g 5% Fat beef mince
1/2 Tin tomatoes (200g)
1 Red onion
1/2 Tin kidney beans in chilli sauce (200g)
3 Cloves garlic
1 tbsp Chipotle paste
2g Olive oil
1/2 Pack microwave basmati rice
1/2 Pack Chili con carne spice mix (25g)
Per serving
Calories
746
Protein
60g
Carbs
86g
Fat
18g
Notes:
The key here is to limit the
amount of oil used and to
use lean beef. If you want
to increase the volume
further without adding
many calories, add some
cauliflower rice and a
portion of vegetables on
the side.
METHOD
1.
Dice the onion and add to a large pan with the olive oil. Heat on a high heat
for 3 minutes until the onion starts to brown, then finely chop the garlic and
add to the pan, Cook for a further 1 minute.
2. Add the minced beef to the pan break up and cook until all the meat is
browned.
3. Add in the tin of tomatoes and the beans, combine everything well.
4. Add the packet of spice mix to the pot along with the chipotle paste
and season well with salt and pepper. Stir everything together until it is
combined.
5. Leave to simmer on a low heat, stirring occasionally for 30-60 minutes. If you
have time leave for the full 60 minutes so the flavors can to really develop.
6. Cook the microwave rice following the instructions ( Normally, 2 minutes in
the microwave).
7. Serve the chili with the rice and enjoy.
15
Chicken Fajita Bowls
Serves: 1
Prep time:
15 mins
Cook time:
15 mins
INGREDIENTS
2g Olive oil
1 Large tomatoes, diced
1 Chicken breast (175g)
1 Lime
2 tbsp Fajita seasoning
2 tbsp Coriander, chopped
1/2 tin Black beans, drained (120g)
1/2 Avocado, sliced
1 Red pepper, diced
1/2 Pack microwave rice, 125g
1 Red onion, diced
30g Reduced fat cheddar cheese, grated
1 tbsp Sour cream
Per serving
Calories
759
Protein
66g
Carbs
63g
Fat
27g
METHOD
1.
Heat a pan over a medium heat.
2. Add the olive oil, then chop the chicken breast into thin strips and add to the
pan.
3. Cook for 3-5 minutes until the chicken is almost cooked through. Add the
onions and the peppers and cook for a further 5 minutes.
4. Add the drained black beans and seasoning mix, stir everything together,
and cook for a further 3 minutes until everything is cooked through. If it’s
looking a bit dry, you can add some water to help coat everything evenly with
seasoning.
5. Meanwhile, put the diced tomato, coriander, and a squeeze of lime juice in a
small bowl. Mix together well and season with salt and pepper. Set to one side.
6. Cook the rice following the microwave instructions on the packet. (Normally
around 2 minutes in the microwave).
7. Add the cooked rice to the tomato mixture and stir it all together.
8. To serve, add the rice to the plate and top with the chicken mixture. Then top
with the grated cheese, avocado and sour cream. Enjoy.
16
Fish Tacos With A Creamy Avocado
Sauce and Pickled Red Onion
Serves: 1
Prep time:
15 mins
Cook time:
15 mins
INGREDIENTS
2 Fillets of sea bass (180g)
4 Soft taco wraps
2tsp Cajun seasoning
Pickled Red onion:
2g Olive oil
1 Lime
1/2 Avocado
2tbsp Fat free Greek yoghurt
1 red onion
50 ml white vinegar
50ml water
Per serving
Calories
803
Protein
52g
Carbs
70g
Fat
35g
METHOD
1.
To make the creamy avocado dressing place the avocado, yoghurt, the juice
from 1/2 the lime and a pinch of salt in a blender and blend on high until a
thick and creamy sauce has formed. Place this on one side.
2. To make the quick pickled onion, finely slice the red onion and place in a bowl
or a jar. Now pour the water and vinegar (50/50 mix of each) over the onions,
add a pinch of salt and leave for 15 minutes until the onions turn pink.
3. Pat the fish fillets dry and season with the juice from 1/2 a lime and the Cajun
seasoning.
4. Place the oil in a frying pan and heat on medium. When the oil is hot, pan fry
the fish for about 5 minutes each side until the fish is cooked through (the
meat will no longer be translucent white it will be opaque) and the skin is
crispy.
5. Toast the taco wraps on a high heat in a dry pan, until golden on each side
(about 30 seconds on each side).
6. To serve, put 1/2 of each fish fillet into each taco wrap and top with some of the
dressing and a few pickled onions. Enjoy.
17
Chicken, Gnocchi Traybake
Serves: 1
Prep time:
10 mins
Cook time:
30 mins
INGREDIENTS
1 tbsp Low fat red pesto
6 Cherry tomatoes
250g Gnocchi
2g Olive oil
200g Chicken breast
2 tbsp Oregano
1 Red onion
1tsp Chili flakes
1 Red pepper
100g Low fat mozzarella
Per serving
Calories
863
Protein
76g
Carbs
97g
Fat
19g
METHOD
1.
Preheat the oven to 180c.
2. Cut the chicken breast into small chunks and combine with the low fat red
pesto, season with salt and pepper.
3. Spread the chicken out onto a baking sheet.
4. Slice the red onions and halve the cherry tomatoes. Cut the pepper into small
cubes and arrange on the baking tray with the chicken.
5. Sprinkle the oregano and chili flakes and bake for 10 minutes.
6. After 10 minutes take out the tray and sprinkle gnocchi over the chicken and
vegetables, on the baking sheet. Drizzle with the olive oil and bake for 15
minutes.
7. By this time the chicken should be cooked through (cut a piece in half if
you’re not sure, and check that it’s not pink in the middle). The vegetables
should be nicely roasted, and the gnocchi should be golden brown.
8. Serve the tray bake on a plate and top with torn up pieces of mozzarella. Enjoy
18
Greek Orzo with Harissa Turkey Meatballs
Serves: 1
Prep time:
15 mins
Cook time:
20 mins
INGREDIENTS
150g Turkey breast mince
2 tbsp. Chopped mint, fresh
5 Kalamata olives
1tsp Harrisa paste
4g Olive oil
1/2 Red pepper, diced
2tbsp Chopped dill, fresh
15g Feta
50g Orzo
2tbsp Chopped parsley, fresh
1/4 Cucumber, sliced and
quartered
1 Pita bread (75g)
Tzatziki sauce:
Per serving
Calories
737
Protein
75g
Carbs
71g
Fat
17g
100g Greek yogurt
1/4 Cucumber
1tbsp Dill, Chopped
1 tsp White vinegar 1tsp Salt
METHOD
1.
Preheat the oven to 190c/ 375f.
2. To make the turkey meatballs, combine the turkey mince, harrisa paste, 1 tbsp
each of the dill, parsley and, mint together with 2g of the olive oil in a bowl.
Use your hands to combine everything together.
3. Split the mixture into five even-sized pieces and roll into balls using your
hands. Place on a baking tray and cook in the oven for 20 minutes.
4. Meanwhile, bring a pot of salted water to the boil and add in the orzo. Cook for
around 5 minutes and drain. Leave to cool.
5. To make the orzo salad, combine together the remaining 1 tbsp of each of
the dill, parsley and mint, the feta, cucumber, olives, red pepper and the
remaining 2g of olive oil in a large bowl. Add the cooled orzo and combine
well. Set to one side.
6. To make the tzatziki sauce, grate the cucumber and use your hands to
squeeze out as much of the excess liquid from it as you can. Now place in a
bowl.
7. Add the rest of the ingredients for the sauce to the bowl with the grated
cucumber and combine everything well.
8. Once the meatballs are cooked place them on the plate along with the orzo
salad and the tzatziki sauce. Serve with a pita and enjoy.
19
Chicken and Chorizo Paella
Serves: 1
Prep time:
10 mins
Cook time:
35 mins
Per serving
Calories
879
Protein
69g
Carbs
90g
Fat
27g
INGREDIENTS
300ml Chicken stock
75g Arborio rice
2g Olive oil
2 Tomatoes, diced
1 Chicken breast, diced (175g)
50g Peas
20g Chorizo, diced
20g Black olives, halved
2 Garlic cloves,minced
1 tsp Smoked paprika
1 Onion, diced
1/2 Lemon
1 Red pepper, thinly sliced
METHOD
1.
Heat a large frying pan on a medium heat and add the olive oil. Once hot, add
the chicken and cook for 5 minutes. Add in the chorizo and cook for a further
3 minutes, then remove the chicken and chorizo from the pan and place to
one side.
2. Add the onion, pepper and garlic to the pan and cook for 3-5 minutes until
everything starts to soften and caramelize.
3. Add the diced tomatoes, and then put the chicken and chorizo back in the
pan.
4. Reduce the heat to low and add the rice. Give everything a good mix.
5. Slowly add the chicken stock, season with salt, pepper and the paprika and,
stir. Put the lid on the pan and let simmer on a low heat for 15 minutes. If the
rice looks a little dry you can add a little more water to help it cook.
6. After 15 minutes, add the peas and the olives. Cut the lemon into wedges
squeeze the juice over the rice, and place the wedges on top of the rice. Cook
for a further 5 minutes with the lid on.
7. Once the rice is soft and cooked all the way through it is time to serve.
8. Serve on a plate and enjoy.
20
Chorizo Chicken and Lentil Quinoa
Serves: 1
Prep time:
10 mins
Cook time:
20 mins
Per serving
Calories
772
Protein
67g
Carbs
69g
Fat
24g
INGREDIENTS
1 Chicken breast (175g)
1/2 Red onion
2g Olive oil
1/2 Tin lentils, drained (132g)
60g Quinoa
1 Tomato, diced
2 Cloves garlic
25g Chorizo
1 Red pepper
2tbsp Coriander, chopped
15g Feta, Crumbled
METHOD
1.
Preheat oven to 190c/375f.
2. Coat the chicken in the olive oil and season with salt and pepper, bake in the
oven for 25 minutes, until cooked through.
3. Bring a pot of salted water to the boil. Rinse the quinoa under running water
and add to the boiling water. Cook for 9 minutes and drain, place back into
the pot and cover, set to one side.
4. Cook the chorizo, red onion and garlic, in a frying pan for 3-4 minutes on a
medium heat until the chorizo starts to get crispy.
5. Add in the diced tomato, lentils and pepper. Cook for a further 5 minutes on
low heat until the pepper begins to soften and everything is cooked through.
6. Chop the cooked chicken into small pieces and add to the pan.
7. Add in the quinoa and coriander and give everything a good mix.
8.
Serve the quinoa and crumble the feta on top. Enjoy.
21
Salmon Fried Rice
Serves: 1
Prep time:
5 mins
Cook time:
20 mins
Per serving
Calories
690
Protein
51g
Carbs
54g
Fat
30g
INGREDIENTS
1 Salmon fillet (120g)
1 tbsp Dark soy sauce
2g Olive oil
1 tbsp Light soy sauce
2 Garlic cloves , finely chopped
1 tsp Fish sauce
2 Eggs
150g Microwave rice, long grain
2 Spring onions
METHOD
1.
Heat up a non-stick pan on medium heat.
2. In a small bowl, whisk the two eggs together and season with salt and pepper.
3. Add the eggs to the pan and keep stirring the eggs to scramble them. Once
the eggs are fully cooked through remove from the pan and keep to once
side.
4. Chop up the spring onions. Save the green parts for later and add the whiter
parts of the onion to the frying pan along with the oil and the garlic. Cook
until soft.
5. Now add the rice to the pan, break up any clumps and stir well. Add a few
tablespoons of water and put a lid on the pan. Let the rice cook for about 5
minutes on a low heat, stirring frequently.
6. Now place the salmon skin-side down in a separate pan and cook for 3-5
minutes on a medium heat until the skin is crispy. Flip and cook for a further
3-4 minutes until the salmon is cooked through. Turn off the heat and leave
the salmon to rest.
7. Now add both of the soy sauces and the fish sauce to the pan with the rice
and combine well.
8. Add the eggs and the rest of the green spring onions to the rice and combine.
9. Put the rice on a plate and serve with the salmon. Enjoy.
22
Creamy Salmon Pasta
Serves: 1
Prep time:
5 mins
Cook time:
20 mins
Per serving
Calories
657
Protein
48g
Carbs
60g
Fat
25g
INGREDIENTS
4 tbsp Low fat creme fraiche
75g Tagliatelle
1 Salmon fillet (120g)
1 tbsp Chopped dill, fresh
2g Olive oil
1 tbsp Lemon juice
2 Garlic cloves
15g Parmesan, grated
1/2 Onion, finely diced
METHOD
1.
Bring a pot of salted water to the boil and add in the tagliatelle. Cook for 7-10
minutes until al dente. Reserve about one cup of pasta water and save for
later.
2. Drain the pasta and leave to one side.
3. Heat a frying pan on a medium heat, add the olive oil to the pan.
4. Add the salmon to the pan skin-side down and cook for 3-5 minutes on a
medium heat until the skin is crispy. Flip and cook for a further 3-4 minutes
until the salmon is cooked through.
5. Remove the salmon from the pan, and place on a plate and cover with foil.
Leave to rest.
6. Add the onion and garlic to the same frying pan and cook for 3 minutes until
they start to brown slightly.
7. Take the pan off the heat and add in the crème fraiche and about 1/2 cup of
the reserved pasta water. Combine everything well.
8. Once a nice creamy sauce has formed, add in the parmesan and the dill,
season with salt and pepper to taste and add the lemon juice.
9. Now crumble over the salmon and add to the sauce mixture along with the
tagliatelle and mix well.
10. Serve and enjoy.
23
Steak Fajitas
Serves: 1
Prep time:
30 mins
Cook time:
25 mins
INGREDIENTS
1 Sirloin steak (225g)
2 Tortilla wraps
Steak Marinade:
1 Lime, juiced
1 Red pepper, sliced
2 Garlic cloves, minced
1 tbsp Oregano, dried
1 Red onion, sliced
1 tsp Cumin
2 tsp Chipotle paste
1 Gem lettuce, chopped
2g Olive oil
1/2 Avocado, sliced
Per serving
Calories
763
Protein
56g
Carbs
56g
Fat
35g
METHOD
1.
To create the marinade, add all the marinade ingredients to a bowl and
combine well. Add in the steak and leave to let marinade for at least 20
minutes. You can also leave the steak to marinade overnight.
2. Preheat a frying pan on a high heat and place the steak in the pan. Press
the steak down into the pan lightly, so the bottom of the steak makes good
contact with the pan.
3. For rare cook 1-2 minutes each side, medium cook about 3-4 minutes each
side, and well done cook 5-6 minutes each side.
4. Remove steak from the pan and leave to rest for about 5-10 minutes.
5. While the steak rests, add the onions and peppers to the same pan, season
with salt and pepper and cook on a medium heat for 5-10 minutes until they
start to brown and caramelize.
6. In a dry pan, toast the tortilla wraps on a high heat, until golden on each side
(about 30 seconds on each side).
7. Slice the steak into thin slices and serve with the onions and peppers, the
tortilla wraps, the steak, lettuce and sour cream. Enjoy.
24
Steak, Chorizo, Potato Hash
with Siracha Mayo
Serves: 1
Prep time:
15 mins
Cook time:
30 mins
Per serving
Calories
761
Protein
63g
Carbs
44g
Fat
37g
INGREDIENTS
1 Sirloin steak (225g)
1tbsp Cajun seasoning
200g Potatoes
2 Spring onions
20g Chorizo
1 tbsp Siracha
1 Egg
2 tbsp Low fat Mayo
4g Olive oil
METHOD
1.
Preheat oven to 200c/390f.
2. Dice the potatoes into small 1cm cubes and toss with 2g of the olive oil and
the Cajun seasoning, and season with salt and pepper. Place on a baking tray
and bake for 25 minutes, until cooked through and golden.
3. Meanwhile, pat the steak dry with a paper towel, season heavily with salt and
pepper and coat with the remaining 2g of oil.
4. Preheat a frying pan on a high heat and place the steak on the pan. Press
the steak down into the pan lightly, so the bottom of the steak makes good
contact with the pan.
5. For rare cook 1-2 minutes each side, medium cook about 3-4 minutes each
side, and well done cook 5-6 minutes each side.
6. Remove steak from the pan and leave to rest for about 5-minutes.
7. Meanwhile, dice the chorizo into small pieces and cook in a non- stick pan for
about 5 minutes until golden and crispy.
8. Drain the excess chorizo fat from the pan and fry the egg. Cook for about 3
minutes until the white is completely cooked and the yolk is still a little runny.
9. To make the siracha mayo, place both ingredients in a small bowl and
combine.
10. Remove the potatoes from the oven and place in a bowl.
11. Cut the steak into strips and add to the potatoes. Place the egg on top and
top with chopped spring onions and the siracha Mayo. Enjoy.
25
Tuna Nicoise Salad
Serves: 1
Prep time:
15 mins
Cook time:
30 mins
Per serving
Calories
651
Protein
48g
Carbs
54g
Fat
27g
INGREDIENTS
150g Baby Potatoes
Dressing:
1 Can of Tuna, in brine (110g)
1tbsp olive oil
100g Green beans
2tbsp Red wine vinegar
1 Gem lettuce
1/2 Shallot, finely diced
100g Cucumber, sliced
1 Garlic clove, minced
50g Cherry tomatoes, halved
1 tsp Dijon mustard
25g Black olives
1/2 tsp Thyme, dried
2 Large eggs
METHOD
1.
Bring a pan of salted water to the boil.
2. Chop the baby potatoes into small pieces, place in a pan with salted water
and bring to the boil, once boiling, cook for 15-20 minutes until the potatoes
are soft enough to pierce easily with a sharp knife.
3. Meanwhile, remove the tops and bottoms of the green beans. Add to the
water and cook for the last 3-5 minutes of the potatoes’ cooking time until
cooked. Then drain the potatoes and beans rinse with cool water, and leave to
cool completely.
4. To boil the eggs, bring a pot of water to a simmer, gently place the eggs in the
water so they’re completely submerged and simmer for 9 minutes. Remove
the eggs and immediately place in a bowl of cold water (this will make the
eggs easier to peel). After a few minutes in the cold water, peel the eggs, cut
in half; and season with salt. Set aside for later.
5. To make the dressing put all the ingredients in a small container with a lid
and shake well to combine everything.
6. Chop the lettuce into 2cm pieces. Wash and dry the lettuce.
7. Drain the tuna and place on a plate, along with the lettuce, cucumber,
tomatoes, olives, green beans, potatoes and the boiled eggs.
8. Top with the dressing and enjoy.
26
Whole-Wheat Sausage, Onion and Kale Pizza
Serves: 2
Prep time:
1 hr 30 mins
Cook time:
30 mins
Per serving
Calories
775
Protein
54g
Carbs
97g
Fat
19g
INGREDIENTS
Whole-Wheat dough:
1/2 tsp Salt
160ml Warm water
200g Whole-wheat flour
1 tsp Honey
Toppings:
125g Low fat mozzarella cheese
3 Yellow Onions
400g Low fat sausages
250g Tomato passata
75g Cavolo nero kale
1 tsp Active dry yeast
2 tsp Olive oil
METHOD
1.
To make the dough, place warm water, honey and yeast in a small bowl. Mix
to combine. Let the dough rest for 5 minutes to activate the yeast. Meanwhile
add the olive oil, salt and flour to a large bowl. Add the yeast mixture and
combine into a rough dough. Tip the dough out onto a floured surface and
knead for 5 minutes until the dough is smooth and elastic. If the dough is too
dry you can add a bit of water, and if the dough gets too wet add some more
flour. Now, place the dough in a well-oiled bowl, cover with a tea towel or
plastic wrap and leave for 60 minutes or until dough has doubled in size.
2. Meanwhile, you can start to prepare the toppings. To make the caramelized
onions, cut the onions in half and remove the skins. Slice the onions into 1/2cm
slices. Add the onions slices to a saucepan with about a teaspoon of olive oil
and a pinch of salt. Cook on a medium-high heat, stirring frequently until the
onions are caramelized and a nice dark brown color. If the onions get a bit dry
during the process you can add a splash of water to loosen them up a bit. The
onions could take up to 45 minutes to caramelize.
3. Preheat the oven to 200c/390f.
4. For the sausages remove the skins and crumble into a non-stick pan. Cook
at a medium-high heat and break up the sausages into smaller pieces, Cook
until browned. Wash the kale and remove the leaves from the stalks. Cut the
kale leaves into bite-sized pieces. Place to one side.
5. Once the dough has finished proofing place on a floured surface and cut in
half. Roll out each half into a 1cm thick pizza base. Place both of the bases in
the oven for 10 minutes.
6. Once the bases have been removed from the oven it is time for the toppings.
Spread an even layer of the passata on the bases, tear the mozzarella into
pieces and scatter on top. Spread half the caramelized onions as well as half
the sausage on each pizza. Finally sprinkle the kale over the top.
7. Bake the pizzas for 15minutes or until the cheese and the crust are browned.
8. Remove from the oven cut up and serve.
27
Chorizo and Prawn Pasta
Serves: 1
Prep time:
5 mins
Cook time:
20 mins
Per serving
Calories
676
Protein
41g
Carbs
92g
Fat
16g
INGREDIENTS
100g King prawns, peeled and raw
1 tsp Smoked paprika
25g Chorizo, sliced
1 tsp Chili flakes
100g Linguine
1 tbsp Light creme fraiche
1/2 Red onion, diced
200g Tinned chopped tomatoes
METHOD
1.
Bring a pot of salted water to the boil and cook the linguine for 10-12minutes,
until al dente.
2. Preheat a frying pan over a medium heat add the olive oil.
3. Add the chorizo to the pan and cook for 2 minutes, then add the onions and
cook for a further 2 minutes. Now add the tinned tomatoes and combine
everything well.
4. Add the paprika and the chili flakes to the tomato mixture, and season with
salt and pepper. Then add the prawns and cook for 1-2 minutes on each side
until cooked through.
5. Remove from the heat, add the creme fraiche and combine everything well.
6. Add the cooked linguine and combine everything together.
7. Serve and enjoy.
28
5 (Not) Recipes
Not every meal needs to be an elaborate recipe, as this can be
challenging for many people and add unnecessary friction to
dieting. Instead, consider opting for extremely simple meals
and snacks that you can enjoy most of the time. Here are five
examples of my go-to options:
Protein shake
Protein fluff
Greek yoghurt with toppings
Protein French toast
Tuna, cheese, sweetcorn,
light mayo baked potato
29
Protein French Toast With Blueberry
Compote
INGREDIENTS
Serves: 1
Prep time:
10 mins
Cook time:
15 mins
150g Egg whites (about 5 large eggs)
Blueber ry Compote
3 Slices of bread
75g Frozen Blueberries
1 tsp Vanilla extract
50ml water
1 tsp Stevia
1 tsp Honey
Low calorie cooking spray
pinch of salt
Honey, Low calorie syrup, Fruit to serve
Per serving
Calories
343
Protein
30g
Carbs
49g
Fat
3g
Notes:
This is a great recipe for
people with a sweet-tooth;
You can also meal prep
these and store in the
fridge.
I usually use regular
wholemeal bread.
If you want to boost the
protein content further
consider using a high
protein bread.
METHOD
1.
Combine the egg whites, stevia, cinnamon and vanilla extract in a shallow
dish. Mix until everything is fully combined.
2. Heat a non-stick frying pan on a medium heat.
3. While the pan is preheating, dip the bread into the egg mixture and soak
each side for about 30 seconds; you want the bread to be fully soaked with the
mixture.
4. Spray a couple of sprays of the cooking spray on the pan, and place the bread
in the pan spooning any of the remaining mixture onto it.
5. Cook each piece of bread for about 3-4 minutes each side until golden brown
and until the egg is fully cooked.
6. To make the blueberry compote place all of the compote ingredients into
a small saucepan and cook on medium heat, stirring frequently. Cook for
about 10-15 minutes until the blueberries burst and reduce down into a jam
consistency.
7. Serve the French toast on a plate and top with your favourite low calorie
toppings.
30
Tuna Mayo Baked Potato
INGREDIENTS
Serves: 1
Prep time:
10 mins
1 Large baking potato (300g)
30g Low calorie cheddar cheese
2g Oil
75g Tinned sweetcorn, drained
1 Tin of tuna; in brine (100g), drained
Cook time:
60 mins
2 tbsp Lighter than light mayonnaise
Per serving
Calories
572
Protein
44g
Carbs
84g
Fat
13g
Notes:
This is another extremely
quick, satiating meal
which I often have for
lunch.
If you cook 6 potatoes at a
time you can keep them in
the fridge tehfor 3 days or
freeze them and they will
keep for up to 3 months.
Simply reheat the potatoes
in the microwave for
around 3-6 minutes until
cooked through.
METHOD
1.
Preheat oven to 200c/390f.
2. Rub the oil onto the the potato skin and prick the potato a few times with a
folk. Season the skin with salt and pepper.
3. Place on a baking tray and bake for about 45-60 minutes until the skin is
crispy and you can easily pierce the potato with a knife.
4. Combine the tuna, mayo and sweetcorn in a small bowl and; set to one side.
5. Once the potato is cooked, cut in half and place on a plate, skin side down.
6. Sprinkle the cheese onto the warm inside of the potato, the residual heat will
melt the cheese.
7. Add the tuna mixture to the potato and enjoy.
31
Greek Yoghurt with Toppings
INGREDIENTS
Serves: 1
500g Low fat Greek yoghurt
Prep time:
5 mins
1 tbsp. honey
50g raspberries
Per serving
Calories
360
Protein
52g
Carbs
38g
Fat
0g
Notes:
I don’t want to insult you
by calling this a recipe, but
this is the snack I have the
most often.
METHOD
1.
Place the yoghurt into a bowl.
2. Wash and dry the raspberries and add to the top of the yoghurt.
3. Drizzle with the honey and enjoy.
Elaborate recipes are
great but when you need
an array of ingredients
and a lot of prep you are
introducing more friction.
This is what a lot of fatloss recipe books forget.
I strongly recommend
finding a few highlysatiating protein snacks
like this to make sticking to
a fat loss phase as easy as
possible.
32
Protein Fluff
INGREDIENTS
Serves: 1
1/2 Scoop casein vanilla
Prep time:
10 mins
1/2 Scoop whey powder vanilla
200g Frozen strawberries/ raspberries
250ml Semi-skimmed milk
Per serving
Calories
365
Protein
36g
Carbs
44g
Fat
5g
Notes:
This is probably one of the
most satiating foods per
calorie.
A combination of fibre,
high volume, micronutrients and high protein
content makes for a great
snack.
METHOD
1.
Add the berries and milk to a food processor/ blender blend for 30 seconds to
break up the berries.
2. Add the casein and whey protein to the processor/blender.
3. Blend for about 3-4 minutes until the mixture doubles in size and becomes
really fluffy and airy.
4. The longer you blend the fluffier it will get!
The casein and whey mix is
important for ensuring the
right consistency.
There are many other
recipes you can explore
which use things like
xanthan gum and soda,
however this is the base
recipe for protein fluff.
33
Protein shake
INGREDIENTS
Serves: 1
1 Frozen banana (about 100g)
Prep time:
5 mins
1 Scoop of vanilla or chocolate whey protein
300ml Semi-skimmed milk
Per serving
Calories
374
Protein
36g
Carbs
44g
Fat
6g
Notes:
Again, an extremely basic
quick to make snack.
Adding the frozen banana
gives the shake a thicker
texture and better flavour.
METHOD
1.
Cut up the banana into slices, place in a container and freeze for at least 4
hours. The slices can be kept in the freezer for up to 6 months.
2. Add the milk to the blender cup along with the frozen banana.
3. Add in a scoop of whey and blend on high speed for about a minute or until
smooth.
4. Pour into a glass and enjoy.
I like to have these before
gym sessions.
Consider adding some pb2
powder if you like peanut
butter flavoured shakes.
34
Recipes to Explore
from Here!
The purpose of this book was not to give you 20 of
When switching to a more satiating, nutrient-dense
my favourite recipes but to look at and apply the
diet, focus on making it:
fundamentals behind a ‘good’ fat-loss recipe.
While we have focused exclusively on tweaks you
can make for visual differences, most of these
implementations are also extremely beneficial for
general health, longevity and performance- maybe not
as cool but definitely more important.
With this knowledge, you will be able to tweak most
recipes to be more satiating and suitable for your body
y Easy
y Obvious
y Attractive
y Satisfying
Always remember this stuff gets easier with time, any
progress is good progress and if a guy with a quiff pops
up in a YouTube ad holding pizza and salad, it really
composition goals.
doesn’t have to be black and white like this.
Linked down below are some either free or inexpensive
I hope this guidance will help you!
resources I would recommend when searching for
more recipes.
Alternatively, search the phrase “high protein” followed
by the dish you like.
You can then check the recipe’s suitability based on
macro-nutrients/ calories ensuring it is also nutrient
dense.
One of the most important factors for improving your
body composition is to find foods you enjoy or can at
least stick to long term.
Personal preference is a major factor in finding the
most satiating and enjoyable foods. The best way to do
this is to experiment and try different foods for yourself.
As long as you focus on having a predominantly
nutrient-dense diet, you can be more flexible than
Hollywood trainers would have you think.
35
More Resources
Protein popcorn
https://thebigmansworld.com/easycinnamon-bun-popcorn/
Protein ice cream recipes
https://www.myprotein.com/thezone/recipe/
protein-ice-cream-recipe/
My protein (cheap recipe book)
https://www.myprotein.com/sports-nutrition/
myprotein-digital-recipe-book-not-just-chickenrice-digital-magazine-subscription/13165989.html
36
50 Filling Dinners You Can Make in 20 Minutes or Less
https://www.cookinglight.com/food/top-ratedrecipes/best-superfast-weeknight-dinners
https://healthyfitnessmeals.com/blog/
High Protein Recipes that anyone can make
https://www.muscleandstrength.com/articles/43easy-high-protein-recipes
37