THE HIGH PROTEIN LOW CALORIE BY SEAN CASEY FITNESS THREE RBOOK ECIP ECI PE www.seancaseyfitnessstore.com The Recipe Book 3 eBook by Sean Casey 2023 Text copyright © Sean Casey Design and layout copyright © Orlagh Casey Photography copyright © Leonora Brebner All rights reserved. No parts of this book may be copied, distributed, or published in any form without permission from the copyright holders. Recipes Sean Casey at SEAN CASEY FITNESS Photographs Leonora Brebner at LRB CREATIVE Graphic Design Orlagh Casey at OBRID DESIGN seancaseyebooks@outlook.com leonora@lrbcreative.com obc_art@hotmail.com INTRO Welcome to potentially the most simplistic low calorie high protein recipe book ever created! The goal of this book is to teach you that making amazing food doesn’t have to be hard and you can achieve your fitness goals without eating plain boring chicken and rice For 2 1/2 years I’ve been posting free recipes to millions of people and I wanted to take a collection of my favourites plus some new and exclusive ones to put them all into this book This is an interactive eBook! Click on the play button located in the top right corner of each recipe to watch a video tutorial I HOPE YOU ENJOY! Vegeterian V Vegeterian with a simple swap V* Vegan with a simple swap VG* DISCLAIMER* You are responsible for everything you make from this book, it’s important you check all ingredients of products yourself for any allergies you may have. The cooking times provided are also a rough guideline and it is your responsibility to make sure food is fully cooked before eating. SHOPPING LIST FRUIT/ VEG SAUCES/ SEASONING Tomatoes Lettuce Salad Mix Frozen Mixed Veg Spring Onion Bananas Avocado Onions Red Onion Mushrooms Peppers Apples Frozen Blueberries Frozen Mango Frozen Pineapple Strawberries Lighter than light mayo No salt & sugar ketchup Honey Maple Syrup Salt Pepper Smoked Paprika Taco seasoning Chinese 5 Spice Rice Wine Vinegar Sesame Oil Sriracha Sweet Chilli Chilli Flakes CARBS Low Calorie Bread Jasmine Rice Low Cal Buns Potatoes Macaroni Pasta PROTEIN Chicken Breast 5% Lean Mince Whey Protein Eggs Egg Whites Turkey Sausages Chicken Sausages Bacon Medallions 0% Fat Greek Yogurt Light Cheese Powdered Peanut Butter Salmon Fillet VEGAN THIS Isn’t Bacon THIS Isn’t Chicken THIS Isn’t Pork sausages Free From Mayo Awesome Vanilla Vegan Protein Squeaky Bean Ham Quorn Mince BAKING Lightest Philadelphia Vanilla Extract Sweetener Cornflour Digestive Biscuits White Chocolate Plain Flour Baking Powder Cinnamon Biscoff Biscuits Light butter Light Cream Cheese Biscoff spread Corn Thins Xanthan Gum Meringue Nests CONTENTS (click on each recipe to go to page) Breakfast Stuffed French Toast V Breakfast Quesadilla V* Loaded Breakfast Sandwich V* Sausage & Egg McMuffin V* Ultimate Breakfast Bagel V* Bacon Bap VG* Strawberry Banana Split VG* Egg & Avocado Bap V Acai Bowl V Veggie Breakfast Burrito V Mains Chicken and Chesse Swirls V* BBQ Chicken Quesadilla Quarter Pounder Cheeseburger Ham and Cheese Toastie V* Actually Nice Chicken n Rice V* Beef Burrito Sweet Chilli Chicken Burger Creamy Chicken Pasta V* Nacho Loaded Fries Veggie Loaded Fries V Burrito Bowl Red Pesto Pasta V* Sweet Chilli Chicken Wrap V* Wrapped Chilli Cheeseburger V* Pizza Bagels V* Viral Creamy Chicken Pasta V* Carbonara V* Salt & Pepper Chicken Chip Beef Noodles Salmon Bites with rice Mac & Cheese V* Veggie Burrito V Desserts Eton Mess V Protein Ice Cream V Biscoff Spread V Vanilla Peanut Butter Milkshake V Peanut Butter Protein Bars V Protein Cheesecake V Protein Banana Bread V Strawberry & White Chocolate Cheesecake V BREAKFAST STUFFED FRENCH TOAST V STUFFED V FRENCH TOAST KCALS 332 P 31G C 35G INGREDIENTS METHOD 30G Powdered Peanut Butter 1 2 Slice Low Cal Bread 2 30ml Almond Milk 100G Egg White 1 Teaspoon Sweetener 1 Teaspoon Cinnamon 10G Honey (Optional) F 6G Mix powdered peanut butter & almond milk Make an indent in bread then pour peanut butter inside and place other bit of bread on top 3 Mix egg white, sweetener & cinnamon together 4 Dip bread into mixture and fully saturate 5 Place on medium heat pan & cook for a few minutes on each side 6 Plate up stuffed french toast then top with cinnamon, sweetener & honey BREAKFAST V* QUESADILLA BREAKFAST V* QUESADILLA KCALS 465 P 54G C 40G F 10G INGREDIENTS METHOD 3 Chicken Sausages 1 Cook off sausages & bacon according to cooking time 3 Bacon Medallions 130g Egg White Salt Chilli Flakes 1 Tortilla Wrap 20g Low Sugar Ketchup on packet then set to the side 2 Add egg white to pan and season with salt & chilli flakes 3 After a minute add the wrap on top and cook for another minute 4 Flip over and add sliced up sausages & bacon to one side then top with ketchup 5 Fold over and cook for a few minutes each side V* - Replace chicken with This Isn’t pork sausage Bacon with This Isn’t Bacon kcals 572 p50g c45g f20g 6 Remove from heat, slice down middle & serve LOADED V* BREAKFAST SANDWICH LOADED V* BREAKFAST SANDWICH KCALS 560 P 49G C 33G INGREDIENTS METHOD 2 Chicken Sausages 1 Cook off sausages & rashers according 2 Turkey Rashers 2 Eggs 50G Egg White Salt & Chilli Flakes F 26G to cooking time on packet then set to the side 2 Mix together egg & egg white then scramble & season with salt & chilli flakes 3 Toast your bread then add scrambled Half an Avocado eggs followed by rashers & sausages 2 Slices Low Cal Bread 4 Drizzle sriracha on top then assemble as 5g Sriracha a sandwich 5 Slice down the middle & serve V* - Replace chicken with This Isn’t Pork sausages turkey rashers with This Isn’t Bacon kcals 618 p46g c37g f31g EGG & M MUFFIN SAUSAGE c V* EGG & M MUFFIN SAUSAGE V* c KCALS 478 P 30G C 43G F 21G INGREDIENTS METHOD 1 English Muffin 1 Form sausages together into a patty and 3 Half Fat sausages Salt & Pepper 1 Egg 40G Egg White Light Cheese Slice add to a medium heat pan then season with salt & pepper 2 Once sausage patty is nearly fully cooked (see packet cooking time) add a ring to your pan then crack in egg and egg white 3 Add light cheese to top of sausage patty then add some water to pan and place a lid on top 4 Once everything in fully cooked toast your muffin then add the sausage patty followed by egg & serve V* - Replace sausages with This Isn’t Pork sausages kcals 464 p34g c28g f22g ULTIMATE V* BREAKFAST BAGEL ULTIMATE V* BREAKFAST BAGEL KCALS 486 P 37G C 38G INGREDIENTS METHOD 1 Bagel Thin 1 3 Half Fat Sausages 2 Turkey Rashers 1 Egg 5G Sriracha Light Cheese Slice V* - Replace chicken with This Isn’t Pork sausages Turkey rashers with This Isn’t Bacon kcals 517 p41g c34g f22g F 21G Form sausages together into a patty and add to medium heat pan 2 When sausages are nearly cooked add turkey rashers to pan 3 Crack egg into a ring then add cheese to patty 4 Splash some water into pan & cover with lid to let everything fully cook 5 Once everything is cooked get your toasted bagel and add sausage patty, then turkey rashers then egg and top with sriracha BACON BAP VG* BACON VG* BAP KCALS 243 P 29G C 17G F 5G INGREDIENTS METHOD 1 Low Calorie Bap 1 Cook off bacon medallions (according to instructions on 5 Bacon Medallions packet) 15G Low Sugar Ketchup 2 3 Toast your bap Once bacon is cooked add them to bap and top with ketchup then serve VG* - Replace Bacon Medallions with This Isn’t Bacon kcals 268 p29g c32g f2g VG* STRAWBERRY BANANA SPLIT STRAWBERRY VG* BANANA SPLIT KCALS 301 P 25G C 37G F 7G INGREDIENTS METHOD 400ml Unsweetened Almond Milk 1 Add almond milk to blender 1 Banana 2 Add in the rest of the ingredients 3 Blend until smooth then pour into a glass and enjoy 100G Frozen Strawberries 30G Vanilla Whey Protein VG* - Replace Vegan Vanilla Protein kcals 299 p26g c37g f7g &BAP EGG V AVOCADO &BAP EGG V AVOCADO KCALS 383 P 22G C 25G INGREDIENTS METHOD 1 Egg 1 Salt & Chilli Flakes ½ an Avocado 1 Low Calorie Burger Bun 1 Slice Low Fat Cheese F 22G Crack egg on a medium heat pan then season with salt & chilli flakes 2 Cook for a few minutes each side 3 Add half an avocado to a bowl and season with chilli flakes then mush up 4 Add avocado to toasted burger bun 5 Add egg and cheese then serve ACAI BOWL V ACAI V BOWL KCALS 553 P 41G INGREDIENTS METHOD 30G Acai Powder 1 30G Vanilla Whey Protein 1 Cup Ice 40ml Almond Unsweetened Milk 1 Banana 26G Powdered Peanut Butter 20G Light Granola C 72G F 9G Add acai powder, whey, ice, almond milk & half a banana into a blender and blend until everything forms together into a thick consistency (you may need more or less almond milk) 2 Add mixture to a bowl then top with other half of banana & granola 3 Mix powdered peanut butter with water until desired consistency is reached then add it to bowl and serve VEGGIE V BREAKFAST BURRITO VEGGIE V BREAKFAST BURRITO KCALS 592 P 54G C 61G INGREDIENTS METHOD 2 Veggie Sausages 1 5 Veggie Bacon 1 Egg 100G Egg Whites Salt & Chilli Flakes 1 Tortilla Wrap 20G Ketchup F 13G Cook sausage & bacon on medium heat pan (according to instructions on packet) 2 Mix egg and egg white together then scramble and season with salt & chilli flakes 3 Slice up sausage and bacon 4 Add scrambled eggs, sausage & bacon to a wrap then top with ketchup and fold 5 Slice down the middle and enjoy MAINS & CHICKEN CHEESE SWIRLS V* &SWIRLS CHICKEN V* CHEESE KCALS 400 INGREDIENTS P 33G C 35G F 14G METHOD 1 Tortilla Wrap 1 3 Chicken Sausages 2 Spread this evenly on wrap then add light cheese 3 Carefully roll this up then slice into even pieces 4 Spray with fry light then place in oven at 200°C 5 Cook for 6-7 minutes then flip and cook for further 30G Light Cheese Salt & Pepper Smoked Paprika Mash up chicken sausages then season with salt, pepper & smoked paprika 6-7 minutes 6 Remove swirls ensuring chicken is fully cooked then serve V* - Replace chicken with This Isn’t Pork sausages kcals 490 p30g c33g f26g BBQ CHICKEN QUESADILLA BBQ CHICKEN QUESADILLA KCALS 479 P 48G C 40G F 14G INGREDIENTS METHOD 1 Tortilla Wrap 1 130G Egg White 2 Season with salt & chilli flakes then place tortilla on Add egg whites to a medium heat pan Salt & Chilli Flakes top 90G BBQ Chicken 3 Once one side is fully cooked slip it over 30G Light Cheese 4 Add your chicken, cheese & sriracha to one side then 10G Sriracha fold in half 5 Cook for a few minutes on each side then take out, slice down the middle & serve QUARTER POUNDER CHEESEBURGER QUARTER POUNDER CHEESEBURGER KCALS 327 P 34G INGREDIENTS METHOD Low Calorie Burger Bun 1 114G Lean Beef Mince 25G Egg White C 25G Add your beef mince & egg white together then form into a ball 2 Place on a medium heat pan and Salt & Pepper press ball down into a burger shape Light Cheese Slice Season with salt & pepper then cook for 3-4 minutes each side Pinch Chopped onion 5G Mustard 10G Ketchup 3 4 When burger is nearly done add cheese slice and cover with lid to melt 5 Toast burger bun then add burger, onion, ketchup & mustard and serve F 10G & HAM CHEESE TOASTIE V* & HAM CHEESE TOASTIE KCALS 405 V* P 53G INGREDIENTS METHOD 2 Slices Low Cal Bread 1 130G Egg White Salt & Chilli Flakes C 23G F 10G Add egg whites to medium heat pan and season with salt & chilli flakes 2 After a couple of minutes add 2 slices of bread on top 90G Ham then flip 30G light Cheese Add ham & cheese to one side then fold in edges and make into sandwich 3 4 Cook for a few minutes in each side then remove from heat, slice in half & serve V* - Replace ham with Squeaky Bean- Ham Style Slices kcals 474 p56g c33g f11g ACTUALLY NICE V* CHICKEN RICE ‘N ACTUALLY NICE V* CHICKEN RICE KCALS 570 ‘N P 53G INGREDIENTS METHOD Half an Onion Half a Pepper Salt & Pepper Chilli Flakes 280ml Chicken Stock 60G Uncooked Rice 150G Chicken breast Smoked Paprika 50G Hoisin Sauce 1 C 76G F 11G Add onion and pepper to medium heat pan and season with salt, pepper and chilli flakes 2 After a few minutes add chicken stock followed by rice then cover and leave to simmer for 10-15 minutes 3 On a separate pan add chicken breast seasoned with salt, pepper, chilli flakes & smoked paprika 4 Cook chicken breast for 4-6 minutes on each side V* - Replace Chicken and make sure it’s fully cooked before removing stock with Vegetable stock 5 Slice chicken breast up then add into pan with rice Chicken breast with This Isn’t Chicken 6 Top with hoisin sauce, mix then serve kcals 463 p40g c55g f10g BEEF BURRITO BEEF BURRITO KCALS 602 P 48G C 44G F 25G INGREDIENTS METHOD 120G Lean Beef Mince 1 Cook off mince with tomato puree and drop of water 15G Tomato Puree 2 Grab a wrap and add cheese as bottom layer 1 Tortilla Wrap 20G Light Cheese 3 Once mince is fully cooked add it on top 2 Tablespoons Salsa 4 Layer on salsa, guacamole & sour cream 2 Tablespoons Guacamole 5 Top with your rice then add lettuce to finish 1 Tablespoon Sour Cream 6 Wrap burrito up then pan fry for a few minutes each 125G Microwave Rice Handful Lettuce side, slice down the middle & serve SWEET CHILLI CHICKEN BURGER SWEET CHILLI CHICKEN BURGER KCALS 451 P 49G C 45G F 7G INGREDIENTS METHOD 130G Chicken Breast 1 Add cornflakes, salt, smoked paprika & chilli flakes to 20G Cornflakes 1 Teaspoon Salt 1 Teaspoon Smoked Paprika 1 Teaspoon Chilli flakes a zippy bag and crush them up 2 Pour cornflake mix into a bowl then pour egg whites into a separate bowl 3 Dip chicken breast into egg white then cornflake mix 50G Egg White until fully coated 2 Slices Light Burger Cheese 4 Add chicken breast to pre heated oven at 200°C and 1 Low Calorie Burger Bun 15G Lightest Mayo 15G Sweet chilli Handful Lettuce cook for 10-12 mins each side 5 When there’s 2 minutes left on chicken add cheese on top and let it melt Mix mayo and sweet chilli to make sauce 6 7 Toast burger bun then add sauce to each side followed by your chicken 8 Top with lettuce and add top bun then serve CREAMY V* CHICKEN PASTA CREAMY V* CHICKEN PASTA KCALS 600 P 49G C 60G F 19G INGREDIENTS METHOD 130G Chicken Breast 1 Season chicken breast with salt & smoked paprika 1 Teaspoon Smoked Paprika 1 Teaspoon Salt 1 Teaspoon Onion Granules 1 Teaspoon Chilli Flakes 65G Pasta (Uncooked) Half an Onion Handful Tomatoes 60G Single Cream Half Cup Pasta Water 20G Light Cheese V* - Replace Chicken with This Isn’t Chicken kcals 659 p46g c74g f20g then add to medium heat pan 2 Salt pasta water then add pasta and leave to simmer 3 Add onion & tomato in with chicken then season with all listed seasonings 4 Once chicken & veg is fully cooked add your single cream & pasta water 5 Add cheese, give it a stir then serve NACHO LOADED FRIES NACHO LOADED FRIES KCALS 494 P 46G C 48G F 14G INGREDIENTS METHOD 200G Potato 1 Peel potatoes and slice into chip shapes 150G Lean Beef Mince 2 Boil potatoes in salted water for 8 minutes Salt & Pepper 3 Drain potatoes then place on tray and season with Teaspoon Chilli Flakes salt, pepper & chilli flakes Teaspoon Taco Seasoning 4 Place in oven at 200°C for 30-25 mins turning half 15G Tomato puree 100G Salsa 30G Light Cheese Few Jalapenos way Cook off lean beef mince on a medium heat pan with tomato puree and a touch of water then add salt and taco seasoning 5 6 Once fully cooked add your salsa and cheese then give a mix 7 Remove chips from oven then add to a bowl 8 Top with beef mince and jalapenos then serve VEGGIE LOADED FRIES V VEGGIE LOADED FRIES V KCALS 520 P 41G C 65G F 9G INGREDIENTS METHOD 500G Potatoes 1 Peel and chop potatoes into chip shapes 1 Teaspoon All Purpose Seasoning 1 Teaspoon Garlic Granules 350G Quorn Mince ½ an Onion 2 Teaspoon Taco Seasoning 2 Add to bowl and spray with 1 cal spray then season with all purpose and garlic granules 3 Cook in Oven at 200C for 35-40 mins or air fry at 200C for 25-30 mins Add mince and onion to medium heat pan then season with taco 4 30G Tomato Puree 5 Add a splash of water then your tomato puree and 3 Slices Low Fat burger Cheese cook for 9 mins or until fully cooked 30G Light Cheese 10G Sriracha mayo 6 Once cooked, add burger cheese, light cheese then mix 20G Taco Sauce 6 Split chips into 2 portions then top with mince, Sprinkle Parsley sriracha mayo, parsley and taco sauce BURRITO BOWL BURRITO BOWL KCALS 610 P 40G C 60G F 23G INGREDIENTS METHOD 125G Lean Beef Mince 1 Cook lean beef mince on pan with tomato puree and 15G Tomato Puree water 40 ml Water 2 Season with taco and salt Teaspoon Taco seasoning teaspoon salt half a red bell pepper 100G tomatoes 125G jasmine rice 50G salsa 30G guacamole 30G sour cream 20G light cheese 3 Once beef is half cooked, add pepper and tomatoes to the pan and cook everything fully 4 Layer a bowl with cooked rice, beef mince, veg, all sauces and cheese then enjoy RED PASTA PESTO V* RED PASTA PESTO KCALS 663 V* P 57G C 53G F 27G INGREDIENTS METHOD 150G Chicken Breast 1 Add chicken breast to a bowl with salt, basil & red 1 Teaspoon Salt pesto then mix 1 Teaspoon Basil 40G Reduced Fat Red Pesto 60G Uncooked Pasta ½ Pepper Handful Tomatoes 200ml Chicken Stock 40G Single cream 20G Light Cheese Handful Spinach V* - Replace Chicken stock with Vegetable stock Chicken breast with 100g This Isn’t Chicken kcals 665 p41g c70g f25g 2 Add chicken to a medium heat pan 3 Boil pasta in some salted water 4 Chop up pepper and tomato then add to pan with chicken 5 Once chicken is fully cooked add in chicken stock 6 Remove pasta when it’s slightly undercooked then add it into pan with chicken 7 Turn heat to low, add a lid to pan and leave to simmer for 10 minutes 8 Add cream, cheese & spinach then mix for a couple of minutes and serve SWEET CHILLI CHICKEN WRAP V* SWEET CHILLI CHICKEN WRAP V* KCALS 571 P 54G C 61G F 12G INGREDIENTS METHOD 150G Chicken Breast 1 Add chicken, onion and pepper to a medium heat pan 2 Season to taste with salt, chilli flakes & smoked ½ an Onion 1 Red Bell Pepper Salt & Chilli Flakes Smoked Paprika 70G 0% Fat Greek Yogurt 60G Garlic & Herb Philadelphia 30G Sweet Chilli Sauce 1 Teaspoon Chilli Flakes 1 Tortilla Wrap V* - Replace Chicken breast with 100g This Isn’t Chicken kcals 558 p42g c66g f14g paprika 3 Once fully cooked add to a bowl 4 Add yogurt, Philadelphia, sweet chilli & chilli flakes then mix 5 Transfer mixture to a wrap then roll up 6 Cook for a few minutes each side on a pan then serve WRAPPED V* CHILLI CHEESEBURGER WRAPPED V* CHILLI CHEESEBURGER KCALS 546 P 45G C 55G F 16G INGREDIENTS METHOD 150G Lean Beef Mince 1 Add onion and mince to a pan then give it a mix ½ chopped Red onion Teaspoon Salt Teaspoon Taco Seasoning 10G Tomato Puree 30ml Water 2 Slice Low Fat Cheese 30G Sweet Chilli Sauce 1 Tortilla Wrap 2 Season with salt & taco seasoning 3 Add tomato puree & water then stir in 4 Once fully cooked, add to a wrap 5 Add cheese & sweet chilli sauce 6 Fold all the edges up to form a hexagon like shape V* - Replace Beef mince with Quorn Mince kcals 497 p34g c52g f14g 7 Cook for a few minutes each side then cut and serve PIZZA V* BAGELS PIZZA V* BAGELS KCALS 356 P 31G C 32G F 12G INGREDIENTS METHOD 1 Bagel Thin 1 Spread the pizza sauce evenly over each side of the 50G Pizza Sauce bagel 40G Light Cheese 2 Add cheese & chicken then spray with some 1 cal 60G Pre Cooked Chicken V* - Replace Chicken with This Isn’t Chicken kcals 417 p31g c35g f17g spray 3 Place in over at 200°C for 7-10 mins then serve VIRAL CHICKEN V* PASTA VIRAL CHICKEN V* PASTA (SERVES 2) KCALS 509 P 62G C 44G F 12G INGREDIENTS METHOD 300G Chicken Breast 1 Season chicken with salt, smoked paprika and Teaspoon Salt Teaspoon Smoked Paprika Teaspoon Chicken Seasoning 100G Pasta 350ml Chicken Stock 15G Tomato Puree 180G Lightest Philadelphia 20G Light Cheese chicken seasoning then add to medium heat pan 2 Salt boiling water then add pasta 3 Once chicken is fully cooked add in chicken stock 4 When pasta is slightly undercooked drain it then add in with chicken 5 Turn to a low heat and add a lid then leave for 10 minutes for stock to soak in V* - Replace Chicken with This Isn’t Chicken Chicken Stock with Vegetable Stock kcals 500 p40g c53g f13g 6 Remove lid and add Philadelphia and cheese and give it a mix 7 Split pasta into 2 portions & serve CARBONARA V* CARBONARA V* (SERVES 2) KCALS 522 P 40G C 45G INGREDIENTS METHOD 120G Spaghetti 1 Add spaghetti to salted boiling water 6 Bacon Medallions 1 Egg Yolk 1 Egg 40G Parmesan Cheese 1 Teaspoon Pepper V* - Replace Bacon with F 20G 2 Slice up medallions and cook on medium heat pan then remove once done 3 Mix together egg yolk with egg, cheese & pepper 4 Once pasta is cooked add in to pan medallions were This Isn’t Bacon cooked on then turn off heat kcals 457 p33g c53g f12g 5 Slowly add your sauce in with pasta water until desired consistency is reached 6 Add bacon medallions then serve & SALT PEPPER CHICKEN CHIPS & SALT PEPPER CHICKEN CHIPS KCALS 445 P 41G C 59G F 6G INGREDIENTS METHOD 150G Chicken Breast 1 Peel and chop potato then season with all listed 200G Potato seasoning and place in air fryer or oven at 200°C for 25-30 minutes (may take longer in oven) ½ Onion 1 Pepper 2 Season chicken with same seasoning and corn flour 1 Teaspoon Corn Flour then add to pan and cook right through before setting to the side 10G Garlic Puree 1 Cap White Rice Vinegar Salt White Pepper Chinese 5 Spice Chilli Flakes 3 Chop onion and pepper then add to pan with same seasoning, garlic puree and white rice vinegar 4 After a few minutes add everything into the one pan then mix through 5 Add to a plate and top with more chilli flakes then serve BEEF NOODLES BEEF NOODLES KCALS 570 P 44G C 69G F 13G INGREDIENTS METHOD 50G Protein Noodles 1 Add beef to a bowl with corn starch, soy sauce & rice 125G Lean Beef Strips 1 Teaspoon Corn starch 1 Teaspoon Soy Sauce 1 Teaspoon Rice Wine Vinegar wine vinegar then mix 2 Add beef to a pan on high heat and cook for 4 minutes then remove 2 Tablespoon Hoisin Sauce 3 In a bowl mix together hoisin sauce, oyster sauce, 1 Tablespoon Oyster Sauce chilli oil, water & chilli flakes 1 Teaspoon Chilli Oil 4 Add garlic cloves, pepper and mushroom to a 2 Tablespoon Water Sprinkle Chilli Flakes medium heat pan 2 Crushed Garlic cloves 5 When veg is almost cooked add in noodles then Red Bell Pepper sauce and mix then leave for 2 minutes Handful Chopped Mushrooms 6 Finally add in your beef, give it one last mix and serve SALMON BITES RICE WITH SALMON BITES RICE WITH KCALS 546 P 28G C 58G F 22G INGREDIENTS METHOD 1 Boneless Salmon Fillet 1 Slice salmon into bite size pieces and coat with 5 1 Teaspoon Chinese 5 Spice spice 1 Teaspoon Rice Wine Vinegar 2 Add to preheated oven at 200°C for 10 minutes 3 Add all remaining ingredients sesame seeds to a 1 Teaspoon Sesame Oil bowl and mix to make sauce 1 Teaspoon Sriracha 4 Once salmon is done remove from oven and add to a 1 Tablespoon Sweet Chilli medium heat pan with sauce for 2-3 minutes 1 Teaspoon Chilli Flakes 5 Remove and serve on bed of rice (optional) then top 1 Teaspoon Sesame Seeds with sesame seeds and serve & MAC CHEESE V* & MAC CHEESE V* (SERVES 2) KCALS 634 P 42G C 63G INGREDIENTS METHOD 100G Macaroni 1 Add macaroni to salted boiling water 5 Bacon Medallions 40G Light Butter 30G Flour 200ml Almond Milk F 23G 2 Slice up bacon medallions and add to medium heat pan until cooked then set aside 3 Add butter to a pot until melted then add flour and 80G Light Cheese slowly mix in milk until a creamy consistency is formed V* - Replace Bacon with 4 Add cheese and mix until melted kcals 586 p35g c52g f28g 5 Once pasta is fully cooked add it in followed by This Isn’t Bacon bacon then mix and serve VEGGIE V BURRITO VEGGIE V BURRITO KCALS 621 P 31G C 73G F 22G INGREDIENTS METHOD 100G Quorn Chicken Pieces 1 Add Quorn to a medium heat pan and season with 1 Teaspoon Taco Seasoning Tortilla Wrap 30G Light Cheese 100g Jasmine Rice taco then fully cook through 2 Mash up avocado with chilli flakes 3 Add cheese, rice, Avocado, Quorn then Salsa to tortilla then wrap it up ¼ Avocado 4 Cook on pan for a few mins each side then slice to 1 Teaspoon Chilli Flakes middle and enjoy 50G Salsa DESSERTS ETON V MESS ETON V MESS KCALS 396 P 40G C 50G F 3G INGREDIENTS METHOD 200G Vanilla Skyr 1 Mix together vanilla yogurt and whey in a bowl until a 30G Vanilla Whey smooth consistency is reached 100G Frozen Strawberries 2 Add strawberries on top then crush in meringues 2 Meringue Nests 3 Give it a mix then serve PROTEIN V ICE CREAM PROTEIN V ICE CREAM KCALS 244 P 43G C 6G F 5G INGREDIENTS METHOD 2 Cups Ice 1 Add all ingredients to a colander and blend until 2 Scoop Whey desired consistency is reached 2 Tablespoon Sweetener 2 Pour into a bowl & serve ¼ Teaspoon Xanthan Gum 150ml Almond Milk V BISCOFF V SPREAD KCALS 384 P 45G C 28G F 11G INGREDIENTS METHOD 2 Scoops Carmel Biscuit Whey 1 Add all ingredients to a blender and blend until 4 Biscoff Biscuits 2 Teaspoon Sweetener 100ml Almond Milk 10ml maple syrup smooth 2 Transfer spread into a separate tub & serve VANILLA PEANUT BUTTER MILKSHAKE V VANILLA V PEANUT BUTTER MILKSHAKE KCALS 304 P 29G C 30G F 10G INGREDIENTS METHOD 1 Scoop Vanilla Whey 1 Add almond milk followed by ice cream and vanilla Half Tub Halo Top Peanut Butter Cup whey to a blender 250ml Almond Milk Squirt Light Cream (optional) 10G Peanut butter (optional) 2 Blend until smooth then add to a glass 3 If you want it to look nice top with cream and melted peanut butter PEANUT BUTTER PROTEIN BARS V PEANUT BUTTER V PROTEIN BARS (MAKES 8) KCALS 112 P 8G C 9G INGREDIENTS METHOD 50G Peanut Butter 1 Crush up 6 corn thins into a bowl 50G Maple 2 Add peanut butter and whey 2 Scoops Vanilla Whey 6 corn thins 90G White Choc 3 Add 25G Maple syrup then mix 4 Add the other 25G syrup then mix again 5 Spread evenly into a rectangle shape then top with melted white chocolate 6 Freeze for 1 hour then slice into even pieces F 5G PROTEIN V CHEESECAKE PROTEIN V CHEESECAKE KCALS 421 P 35G C 41G F 14G INGREDIENTS METHOD 5 Biscoff Biscuits 1 Crush up 4 biscuits and add them to bottom of small 10G Light butter bowl 50G Light Cream Cheese 2 Melt butter and mix it in 2 Teaspoon Sweetener 3 In a separate bowl mix cream cheese, yogurt, 50G Greek Yogurt sweetener and protein until combined 1 Scoop Caramel Biscuit Protein 4 Add then to top of biscuits 10G Biscoff spread 5 Add other biscuit on top followed by melted biscoff spread 6 Eat straight away or refrigerate for a few hours then serve PROTEIN V BANANA BREAD PROTEIN V BANANA BREAD (SERVES 8) KCALS 107 P 8G C 15G F 2G INGREDIENTS METHOD 2 Bananas 1 Add mashed bananas, almond milk, & vanilla extract teaspoon vanilla extract to a bowl and combine 100ml almond milk 2 Add flour, vanilla protein, baking powder, cinnamon & 60G Plain Flour 60G Vanilla Protein 1 Teaspoon Baking Powder 2 Teaspoon Cinnamon 20G Sweetener 30G choc chips sweetener to a separate bowl and mix 3 Combine wet and dry ingredients then mix again 4 Add mix to a lined baking tray with choc chips 5 Place in oven at 180C for 25-30 mins 6 Remove then leave to cool for 30 mins then slice into even pieces & STRAWBERRY V WHITE CHOCOLATE CHEESECAKE & STRAWBERRY V WHITE CHOCOLATE CHEESECAKE (SERVES 6) KCALS 197 P 21G C 15G F 5G INGREDIENTS METHOD 150G Lightest Philadelphia 1 To a blender add, Philadelphia, egg, vanilla extract, 1 Egg greek yogurt, 15G sweetener and vanilla protein 1 Teaspoon Vanilla Extract 2 Blend until smooth then add to a lined baking dish 400G 0% Fat Greek Yogurt 50G Sweetener 40G Vanilla Whey 300G Strawberries 5G Cornflour with 2 Tablespoon Water 1 Digestive Biscuit 50G Melted White Chocolate and place in over at 180C for 25-30 mins 3 Remove from oven and refrigerate for 1 hour 4 Add 200G strawberries and 35G Sweetener to a pot on medium heat then blend until smooth 5 Add cornflour mixed with water to thicken 6 Add strawberry mix to base then drizzle white chocolate on top and add 100G sliced Strawberries round the edges ENJOY! THANK YOU I HOPE YOU ENJOY MAKING THESE SIMPLE HEALTHY MEALS! I WOULD LOVE TO SEE HOW YOU GET ON! SHARE YOUR MEALS ON INSTAGRAM TAG ME @SCASEYFITNESS
