3 Breakfasts

10
5 Lunchs / Dinners
2 Desserts

FREE
RECIPES
PACK
 High Protein
Scrambled
Eggs

Calories: 375 Carbs: 32g Fats: 13g Protein: 32g

Ingredients
2 Egg
100g Egg (whites container)
30g Don Sliced Ham
15g Spinach (1 cup = 30g)
2 slices Country Split White Bread
20g Barbecue Sauce Reduced Sugar (MasterFoods)

Instructions
1. Lightly spray pan with olive oil spray.
2. Mix eggs and egg white in a bowl.
3. Chop ham and add to egg mix.
4. Pour into pan and stir continuously, adding spinach to pan near the end of cooking time.
5. Serve with toast.
 Overnight
Biscoff Oats

Calories: 474 Carbs: 52g Fats: 15g Protein: 34g

Ingredients
60g Rolled Oats
120g Almond Breeze Unsweetened Almond Milk
30g Whey Protein
1 Lotus Bisco Biscuits
15g Lotus Bisco Crunchy Spread

Instructions
1. Place oats and whey protein into a container and mix together.
2. Add milk and mix well.
3. Put the lid on the container and refrigerate overnight.
4. In the morning, melt Biscoff spread in the microwave (20 seconds) and pour over oats.
5. Top with crushed Biscoff biscuits.
 Overnight
Berries &
Nutella
Weet-Bix

Calories: 385 Carbs: 46g Fats: 8g Protein: 23g

Ingredients
3 Weet-Bix
160g YoPro Yogurt (Any flavour)
15g Nutella Chocolate Spread
160g Almond Breeze Unsweetened Almond Mink
100g Frozen Mixed Berries

Instructions
1. Crush Weet-Bix into a container.
2. Add milk and mix well, patting down to create a firm base.
3. Add yoghurt on top and smooth over.
4. Refrigerate overnight.
5. In the morning, allow fruit to thaw.
6. Melt Nutella spread in the microwave (20 seconds).
7. Put fruit on top of yoghurt and drizzle with Nutella spread.
 Garlic Prawn
Pasta

Calories: 457 Carbs: 50g Fats: 11g Protein: 40g

Ingredients
200g Prawns, raw, frozen, tail off
80 g Alfredo Sauce (Leggo's)
10 g Cheese (parmesan)
60g Fettuccini Pasta (San Remo, dry weight)
(San Remo, dry weight)
5g Minced Garlic

Instructions
1. Boil water in a pot, add salt.
2. Cook pasta in boiling water.
3. Spray pan with olive oil, cook prawns with seasoning, garlic, and lemon until pink.
4. Reduce heat, add Alfredo sauce to the pan, simmer.
5. Drain pasta, combine with prawns.
6. Sprinkle with Parmesan cheese.
 Chipotle
Steak Rice
Bowl

Calories: 483 Carbs: 38g Fats: 17g Protein: 44g

Ingredients
180g Beef (rump steak)
1 cup Basmati Rice Cup (Sun Rice)
30g Lettuce
30g Cucumber
30g Cherry Tomatoes
15g Praise Chipotle Aioli

Instructions
1. Slice steak into strips, season, and cook in a pan, air fryer, or on a grill.
2. Cook rice cup in the microwave as per package directions.
3. Chop salad ingredients.
4. Assemble steak, rice, and salad on a plate and serve with chipotle aioli.
 Teriyaki
Salmon
Bites
with Asian Greens

Calories: 458 Carbs: 52g Fats: 19g Protein: 32g

Ingredients
100g Bok Choy 100g Rice Cooked
1g Chilli Flakes 130g Salmon Fillet - Skinless
5g Garlic Ig Sesame Seeds
5g Ginger 30ml Soy Sauce
20ml Lemon 50g Spring Onion
20g Maple Syrup Sugar Free - Queen

Instructions
1. Mix soy sauce, lemon juice, crushed ginger, garlic, chili, and a pinch of salt in a bowl.
2. Add salmon, marinate for 20-30 minutes in the fridge.
3. Cook rice.
4. Remove fish from marinade, set aside.
5. Simmer marinade with maple syrup, reduce by half.
6. Cook fish in reduced sauce for 8-10 minutes.
7. Blanch bok choy.
8. Plate rice, fish, and bok choy, drizzle with sauce.
9. Garnish with spring onions and sesame seeds.
 Tuna and
Corn
Quesadillas

Calories: 488 Carbs: 57g Fats: 13g Protein: 34g

Ingredients
20g 50% Less Fat Cheese Shredded - Beqa
80g Corn Canned No Added Salt
2g Low Fat Tortillas - Mission
30g Sour Cream Light
1 Tuna In Springwater

Instructions
1. Combine tuna, corn, and cheese.
2. Layer mixture between two tortillas.
3. Cook in oiled pan until golden on both sides.
4. Cut into quarters and serve with sour cream.
 Peri-Peri
Chicken
Burger

Calories: 363 Carbs: 32g Fats: 11g Protein: 33g

Ingredients
1 50% Less Fat Cheese Slice - Beqa
1 Brioche Bun - Bakery Du Jour
100g Chicken Breast
30g Lettuce
25 Light Sweet Chilli Sauce - Ayam
25 Mayo
10 Peri Peri Marinade - Nando’s

Instructions
1. Marinate protein in peri-peri marinade for 1 hour.
2. Grill or pan-fry protein for 6-8 minutes per side.
3. Toast buns.
4. Spread mayonnaise on the bottom bun and sauce on the top bun.
5. Place a lettuce leaf on the bottom bun.
6. Place cooked protein on lettuce.
7. Place a slice of cheese on the protein.
8. Close burger with the top bun.
 Hi-P Sticky
Date
Pudding

Calories: 277 Carbs: 35g Fats: 6g Protein: 20g

Ingredients
25g Banana
1g Bicarbonate Soda
20g Caramel Topping - Natavia
25g Dried Dates
1 Egg
100g Egg White
8g Monkfruit Sweetener - Lakanto
12g Plain Flour

Instructions
1. In a mug, place chopped dates and 100ml of boiling water. Mix and microwave for 2 minutes.
2. Mix in bicarbonate soda and let it cool for 3 minutes.
3. Mash up a banana and mix it into the date mixture. Add monk fruit sweetener, flour, and egg,
then mix well.
4. Microwave for 4 minutes or until the cake is cooked.
5. Serve with salted caramel sauce.
 Protein Oreo
Ice-Cream

Calories: 297 Carbs: 26g Fats: 9g Protein: 33g

Ingredients
6-8 Ice cubes
Water (for consistency)
40g Whey protein
Half a teaspoon of xanthem gum
3 Oreo (1 for a garish)

Instructions
1. Add all the ingredients to the blender (set aside 1 oreo)
2. Blend for 1-2 mins (I do 30 sec intervals & mix)
3. Crumble the remaining oreo & sitr into the ice-cream