OUR CLIENTS FAVOURITE RECIPES

FOR FAT LOSS AND MUSCLE GAIN

Recipe Book
HIGH PROTEIN, HOME MADE MEALS

VOL. 2
 WELCOME
TO FLEX METHOD...
Flex Method is a non-restrictive approach to fat loss and muscle gain.
In this E-Book we are going to teach you about macronutrients and the
different roles they play in transforming and supporting your body.
Give you the tools to find the right Calorie targets and Macro
breakdown for your goals. And supply you with delicious high protein
recipes that fit your macros and don't leave you feeling like you need
to eat a “cheat meal” on the weekend. we are all about incorporating
the foods you love into everyday life. For more recipes like these you
can join our coaching service and have your own nutritionist create up
to 2 x meal plans weekly that fit your ongoing goals.
 CONTENTS
1. Understanding macros
2. Pick your recipes
3. Peanut Butter Swirl Overnight Oats
4. Biscoff Banana Overnight Oats
5. Chilli Scrambled Eggs With Avo
6. Biscoff and Banana Pancake Bowl
7. Overnight Nutella Weetbix
8. Berry and Banana Smoothie Bowl
9. Loaded Chicken Shawarma Flatbread
10. Salt and Pepper Crispy Beef Rice Bowl
11. Chipotle Chicken Tacos
12. Teriyaki Prawn Rice Bowl
13. Creamy Chilli Chicken Ramen
14. Chicken Parmi Burger
15. French Toast Chicken Toastie
16. Fakeaway chicken Zinger Wrap
17. Chilli Beef Tacos
18. Chicken Souvlaki and Oven Baked Fries
19. Fried Rice with Beef and Egg
20. Teriyaki Chicken Donburi
21. Low Cal Cinnamon Rolls
22. Nutella Stuffed Protein French Toast
23. Macro Friendly Biscoff Cheesecake
24. Salted Caramel Ninja Creami
25. Protein Hot Choccy
26. Apple pie baked oats
 STEP 1

UNDERSTANDING MACROS
Macronutrients are nutrients that your body needs in large
amounts to function optimally.

The three main macronutrients are carbohydrates, protein, and

fat. They’re considered essential nutrients, meaning your body
either cannot make them or cannot make enough of them.

For example, proteins provide essential amino acids, while fats

contain essential fatty acids. Your body utilizes these
components for specific functions.

Macronutrients also contain energy in the form of calories.

Carbs are the main energy source, but your body can use other
macronutrients for energy if needed.

The calorie content of each macronutrient is:

Carbs: 4 calories per gram

Protein: 4 calories per gram
Fat: 9 calories per gram

To lose fat, we need to be consuming less calories (energy) than

we are burning daily.

We can achieve this through calorie control (eating less food)

and by increasing output (exercise)

Our main objective is to lose fat whilst maintaining muscle mass.

to do this, its important to ensure we are not just eating right,
but doing some form of resistance training (weight lifting)

Flex Method
 01 Pick your Breakfast
Peanut Butter swirl Biscoff Banana chilli scrambled
protein baked oats Overnight Oats eggs with avo

433 504 353

Protein: 28 Carbs: 50 Fats: 17 Protein: 34 Carbs: 67 Fats: 12 Protein: 16 Carbs: 26 Fats: 21

Biscoff x banana overnight nutella Berry and banana

pancake bowl weetbix Smoothie bowl

424 487 477

Protein: 35 Carbs: 42 Fats: 12 Protein: 41 Carbs: 51 Fats: 12 Protein: 26 Carbs: 53 Fats: 13

Protein 52 Carbs 8 Fats 12
 02 Pick your lunch/dinner
Loaded chicken salt & pepper crispy CHIPOTLE CHICKEN Teriyaki prawn
shawarma flatbread beef rice bowl TACOS rice bowl

621 644 476 537

Protein: 46 Carbs: 49 Fats: 25 Protein: 30 Carbs: 76 Fats: 24 Protein: 35 Carbs: 50 Fats: 12 Protein: 32. Carbs: 76 Fats: 13

creamy chilli cicken Chicken Parmi french toast fakeaway zinger

ramen burger chicken toastie wrap

470 418 396 398

Protein: 39 Carbs: 46 Fats: 14 Protein: 42 Carbs: 32 Fats: 12 Protein: 39 Carbs: 22 Fats: 16 Protein: 40 Carbs: 31 Fats: 9

chilli beef tacos chicken souvlaki & fried rice with teriyaki chicken
oven baked fries beef & egg donburi

265 492 521 556

Protein: 15 Carbs: 26 Fats: 9 Protein: 36 Carbs: 59 Fats: 12 Protein: 37 Carbs: 45 Fats: 21 Protein: 34 Carbs: 55g Fats: 22
 03 Pick your dessert
Low cal cinnamon nutella stuffed macro friendly
rolls protein french toast Biscoff cheesecake

76 365 192

Protein: 6 Carbs: 11 Fats: 0.5 Protein: 20 Carbs: 48 Fats: 9 Protein: 18 Carbs: 12 Fats: 8

salted caramel protein hot apple pie baked

ninja creami choccy oats

342 193 362

Protein: 38 Carbs: 24 Fats: 8 Protein: 23 Carbs: 10 Fats: 6 Protein: 16 Carbs: 60 Fats: 6

Protein 52 Carbs 8 Fats 12
 Peanut Butter Swirl
01 protein bakes oats
473 Calories
Serves: 1 prep and cook: 20 mins per serve - protein: 28g carbs: 50g Fats: 17g

INGREDIENTS METHOD
Oats: ~35g Step 1.
Almond milk: ~80ml Preheat the oven to 180°C / 360°F.
Chocolate whey protein: ~25g
Maple syrup: 1/3 tbsp Step 2.
Cocoa powder: 1/3 tbsp In a blender, combine all the
Baking powder: 1/3 tsp ingredients for the baked oats except
Banana: 1/3 of a banana for the chocolate chips until smooth.
Chocolate chips: ~17g
Peanut butter: ~13g Step 3.
Pour the mixture into 3 ramekins.

Step 4.
Divide the chocolate chips and stir
them into the batter.

Step 5.
Finally, swirl half of the peanut butter
on top of each ramekin to create a
pattern (if the peanut butter is too thick,
gently heat it in the microwave in 20-
second bursts).

Step 6.
If baking immediately, place the
ramekins on a baking tray and bake for
13-15 minutes. Alternatively, if batch-
making, you can cook each ramekin
individually.

Step 7.
Once baked, remove from the oven and
decorate with the remaining peanut
butter and a sprinkle of salt.
 02 Biscoff banana overnight oats
504 Calories

Serves: 1 prep and cook: 4 + hrs per serve - protein: 34g carbs: 67g Fats: 12g

INGREDIENTS METHOD
For the oats: Step 1.
Add the banana to a bowl and mash
Banana: 50g with a fork. Add in oats, cinnamon,
Oats: 50g yoghurt and milk and mix to combine.
Ground cinnamon: ½ tsp
0% fat Greek yogurt: 125g Step 2.
Semi-skimmed milk: 60ml Add biscoff spread to a microwave
safe bowl and heat for 1 minute until
For the topping: melted. Add in the yoghurt and mix with
a fork until smooth. Optional: to make
0% fat Greek yogurt: 125g even higher in protein you can add in
Biscoff spread: 15g some protein powder as well.
Biscoff biscuits: 1 biscuit
Step 3
Divide the oat mixture into two jars or
Tupperware containers, add the biscoff
yoghurt mixture on top, cover and
refrigerate overnight or for at least 4
hours. Optional: crumble a biscoff
biscuit on top and add some banana
slices before serving.
 chilli scrambled eggs
03 with avo on toast
353 Calories
Serves: 1 prep and cook: 15 mins per serve - protein: 16g carbs: 26g Fats: 21g

INGREDIENTS METHOD
For The Chilli Scrambled Eggs (1 Step 1
serving): Firstly, place avocado in a bowl, add a
small drizzle of Extra Virgin Olive Oil,
Eggs: 2 then mash using a fork. I like to leave
Red chilli: ½ small chilli (or ¼ for my avocado quite chunky, but the
less spice) consistency is completely down to
Unsalted butter: 5g personal preference. Once mashed,
Salt and pepper: To taste season to taste and add a few torn
Sourdough: 1 slice basil leaves, then mix again and set
Garlic: ½ clove (for infusing on aside.
sourdough)
Avocado: 100g Step 2.
Extra Virgin Olive Oil: 1ml Get your sourdough on to toast. Once
Fresh basil: As needed toasted, butter your sourdough and
Crispy chilli oil (optional): 2.5ml tsp then rub garlic cloves onto sourdough.
This will give a light garlic infusion to
your sourdough.

Step 3.
For the scrambled eggs, melt butter in a
pan on low heat. Once melted, add red
chilli and sauté for 2 mins. Whisk
together eggs in a small bowl and
season to taste, then add eggs to pan.
Stir eggs gently from one side of the
pan to the other, keeping heat very low.
Using this method, the eggs will cook
slowly and stay soft, the best way to
scramble eggs!

Step 4.
Add smashed avocado to sourdough,
then top with chilli scrambled egg, a
few torn basil leaves and crispy chilli oil.
 04 Biscoff x banana pancake bowl
424 Calories

Serves: 1 prep and cook: 30min per serve - protein: 35g carbs: 42g Fats: 12g

INGREDIENTS METHOD
50g Banana Step 1
10g Biscoff spread - Lotus In a non stick oven proof ramekin, add
1 Egg (Extra Large) flour, eggs, milk and protein, and
60ml High Protein Almond milk combine well.
- So Good
30g Protein Powder -WPI (Any) Step 2.
30g Self Raising flour Top batter with banana slices.

Step 3
Place into the oven for 20-25 minutes at
180°C.

Step 4.
Once cooked all the way through, allow
to cool down before topping with
Bischoff
 overnight nutella
05
weetbix
487 Calories
Serves: 1 prep and cook: 4+ hrs per serve - protein: 41g carbs: 51g Fats: 12g

INGREDIENTS METHOD
2 Weetabix Step 1.
75ml Unsweetened almond milk Add the Weetbix and milk to a bowl.
170g Yopro Greek yogurt Using a fork crush the weetbix and mix
25g Vanilla protein powder into the milk. Spoon into a serving glass
30g Nutella, melted or bowl.

Step 2.
In a separate bowl, add the yogurt and
protein powder and stir through until
combined. Add 20g Nutella and mix
until marbled effect.

Step 3.
Spoon this on top of the Weetbix base,
smoothing out the top with the back of
a spoon

Step 4.
Swirl the remaining 10g Nutella through
the top.

Step 5.
Place in the fridge overnight.
 06 berry and banana smoothie bowl
477 Calories

Serves: 1 prep and cook: 5 min per serve - protein: 26g carbs: 53g Fats: 13g

INGREDIENTS METHOD
100g Banana Step 1.
25g Classic Fruit & Nut Muesli - Add frozen berries and banana to a
Carman's blender and blend on low until small
10g Chia Seeds - Macro bits remain.
160g Frozen Mixed Berries
25g Protein Powder- WPI (Any) Step 2.
5g Shredded Coconut - Add milk and protein powder, and
McKenzie's blend on low again, scraping down
50ml Skim Milk sides as needed, until the mixture
reaches a soft serve consistency.

Step 3.
Scoop into a bowl and top with desired
toppings
 07 loaded chicken shawarma flatbread
621 Calories

Serves: 1 prep and cook: 40 min per serve - protein: 46g carbs: 49g Fats: 25g

INGREDIENTS METHOD
For the flatbread (1 serving): Step 1.
Greek-style flatbread: 1 In a bowl, combine ½ tbsp olive oil, chicken,
Pomegranate seeds: 1 tbsp garlic, lemon juice, and herbs and spices. Slice
Mint (chopped): Small half-handful the chicken thighs into strips, toss them in the
marinade, and let them sit for at least 20
For the salad: minutes.
Cucumber (chopped): 50g
Cherry tomatoes (quartered): 50g Step 2
Red onion (peeled & thinly sliced): Meanwhile, whisk together the ingredients for
50g small onion the sumac yoghurt in one bowl, and combine
Gem lettuce (sliced): 1 head the salad ingredients in another.

For the sumac yogurt: Step 3.

0% fat Greek yogurt: 50g When ready to cook, heat ½ tbsp of olive oil in a
Mint (chopped): Small half-handful pan over medium heat. Add the chicken strips
Sumac: ½ tsp and cook for 6–8 minutes, stirring occasionally,
Lemon juice: Small squeeze until golden and cooked through.
Salt & pepper: Pinch
Step 4.
For the chicken: At the same time, gently grill your flatbread until
Olive oil: ½ tbsp golden.
Boneless chicken thighs: 150g
Shawarma seasoning: ¼ tbsp Step 5.
Dried coriander: ½ tsp To serve, spread a generous layer of sumac
Lemon juice: ¼ lemon yoghurt over your flatbread. Top with the salad
Garlic (minced): ½ clove and a layer of shawarma chicken.
Chilli flakes: Pinch
Step 6.
Garnish with pomegranate seeds, fresh mint
and any remaining sumac yoghurt.
 salt & pepper crispy beef
08 rice bowl
644Calories
Serves: 2 prep and cook: 25 min per serve - protein: 30g carbs: 76g Fats: 24g

INGREDIENTS METHOD
Beef Marinade: Step 1.
2 thin cut sirloin steaks - excess In a large bowl, coat the sirloin steak in the
fat removed and cut into thin marinade ingredients and set aside.
strips.
1 egg white. Step 2.
A pinch of salt. Pour the cornflour into a separate large bowl or
Tsp sesame oil. onto a plate, coat the beef strips all over in the
Tsp of bicarbonate of soda. cornflour and set aside. To avoid wasting the
Tbsp of soy sauce cornflour due to clumping, you can do this in
Tbsp of rice wine two separate batches, so only pour out half the
cornflour first and then repeat the process until
For the rest: all the beef is coated.
50g of cornflour.
Tbsp of groundnut oil, for frying. Continued on Next Page...
1 clove of garlic - finely
chopped.
1 red bell pepper - chopped.
1 green chilli - seeds removed,
thinly sliced.
2-3 spring onions - chopped.
1/2 tbsp of runny honey.
1 golden yolk egg.
150g of white rice, per serving.
1-2 pak choi - chopped.

Salt & Pepper Seasoning Mix:

1/2 tsp of sea salt.
Tsp of ground white pepper.
Tsp of Chinese Five Spice
Tbsp of brown sugar.
 salt & pepper crispy beef
08 rice bowl
644Calories
Serves: 2 prep and cook: 25 min per serve - protein: 30g carbs: 76g Fats: 24g

METHOD CONTINUED
Step 3.
In a small bowl, mix together the salt and pepper seasoning mix.

Step 4.
Heat the oil in a large pan or wok over a high heat, once sizzling hot, shallow fry the
beef for 5-10 minutes, until crispy all over, tossing regularly, then remove from the
pan and transfer to a paper towel.

Step 5.
To the same pan, add a splash of oil, sauté the garlic for 1-2 minutes, add the bell
pepper, green chilli, cook for 2-3 minutes before adding the beef back to the pan
along with the spring onions, toss to combine, add the salt and pepper seasoning
mix and toss again. Taste for seasoning, drizzle the honey and toss once more until
combined.

Step 6.
Meanwhile, boil the egg. Bring a medium saucepan of water to the boil - for a soft-
boiled egg, boil the egg for 6 minutes, then transfer immediately to an ice bath and
leave to cool. Peel the shell from the egg and cut in half just before serving.

Step 7.
Remove the beef from the pan and stir fry the pak choi for 3-4 minutes over a high
heat.

Step 8
Serve the Salt & Pepper beef on the rice. Serve the pak choi and soft boiled egg on
the side.
 09 chipotle chicken tacos
476 Calories

Serves: 5 prep and cook: 20 min per serve - protein: 29g carbs: 31g Fats: 9g

INGREDIENTS METHOD
Chipotle Marinade: Step 1.
1 tin of chipotle Peppers in Add all the chipotle marinade ingredients
adobo sauce. to a blender and blitz until smooth, add
4 cloves of garlic. splashes of water until the sauce is loose
15ml of extra virgin olive oil and runny.
Juice of 1 lime
Salt and pepper, to taste. Step 2.
10g honey Reserve 4 tbsp of the chipotle marinade
Tsp each of smoked paprika, and set aside. Add the remaining chipotle
cumin, coriander. marinade along with the chicken to a large
Tbsp of oregano. mixing bowl, stir until the chicken is coated
all over and leave to marinade whilst you
For the Tacos: prepare the rest of the recipe.
600g of chicken breast - diced.
10 mini tortillas. Continued on the next page...
125g of reduced-fat mozzarella
- grated.
3 tbsp of reduced-fat creme
fraiche.

Pico de Gallo Salsa:

4 tomatoes - seeds discarded
and finely chopped.
1 onion - finely chopped.
1 jalapeño - finely chopped.
A handful of fresh coriander -
chopped.
Juice of 1 lime.
Salt, to taste.
 09 chipotle chicken tacos
476 Calories

Serves: 5 prep and cook: 20 min per serve - protein: 29g carbs: 31g Fats: 9g

METHOD CONTINUES...
Step 3.
In a large bowl, mix together the salsa ingredients and taste for seasoning.

Step 4.
Mix together the reserved chipotle sauce and creme fraiche to create a creamy
chipotle sauce.

Step 5.
Heat a little oil in a cast iron pan (you can use any type of pan), cook the chicken
over a high heat for 10-15 minutes, until the sauce has completely reduced into the
chicken. Whilst cooking, break up the chicken with a wooden spoon to into smaller
pieces, until the chicken is almost shredded, this will keep the chicken tender and
avoid any large, tough pieces of chicken breast! As well as allowing the chipotle
sauce to get into more of the chicken breast.

Step 6
Build your tacos. Lay a bed of the creamy chipotle sauce on the tortilla, add
chicken, mozzarella, salsa and a little more creamy chipotle sauce. You have the
option to toast or fry your tacos until the cheese is melted and tortilla crunchy!
 10 teryaki prawn rice bowls
537 Calories

Serves: 2 prep and cook: 15 min per serve - protein: 32g carbs: 76g Fats: 13g

INGREDIENTS METHOD
15g Sesame Oil Step 1.
5g Garlic, minced Add the sesame oil to a nonstick pan over a
5g Ginger, minced medium heat.
250g Cooked Rice
300g Cooked King Prawns Step 2.
80g Carrot, peeled and grated Sauté the garlic and ginger for 1 minute, or
200g Pak Choi (2 heads) until fragrant.
160g Sugar Snap Peas
120ml Teriyaki Stir Fry Sauce Step 3.
15ml Soy Sauce Add the carrot, sugar snap peas, pak choi,
10g Sesame Seeds and sauté for another 5 minutes.
10g Spring Onions, sliced
15ml Lime Juice (from ½ lime) Step 4.
Add the cooked prawns to the pan, along
with the teriyaki sauce and soy sauce. Give
everything a stir and warm through for
another 2 minutes.

Step 5.
Meanwhile, prepare the cooked rice.

Step 6.
Divide the rice between two bowls. Top with
the teriyaki prawns and veggies, and
garnish with spring onions, sesame seeds,
and a squeeze of lime juice.
 11 creamy chilli chicken ramen
470 Calories

Serves: 2 prep and cook: 20 min per serve - protein: 39g carbs: 46g Fats: 14g

INGREDIENTS METHOD
Firecracker Chicken Step 1.
Low-calorie cooking spray Heat the low calorie cooking spray in a large,
200g Chicken Mince non-stick pan, add the chicken mince and onion
granules, cook for 3-4 minutes over a high heat,
7g Onion Granules
stirring regularly, until no longer pink. Add the
7g Garlic, finely chopped
sweet chilli sauce, sriracha, soy sauce and rice
7g Ginger, finely chopped
wine vinegar and continue to cook until the
15g Sweet Chilli Sauce mince is dark in colour and has soaked up all the
10-15g Sriracha (adjust to spice sauce. You can keep cooking this and try get it
preference) caramelised with crunchy bits, but careful to not
15ml Dark Soy Sauce burn it!
15ml Rice Wine Vinegar
Step 2.
Creamy Broth For the broth, heat the sesame oil over a
medium heat, sauté the garlic and ginger for 2-3
7g Sesame Seed Oil
minutes, then add the chicken stock and bring
7g Garlic, finely chopped
to a simmer. Add the peanut butter, oat milk and
7g Ginger, finely chopped
chilli oil, stir to combine, add soy sauce to taste
250ml Chicken Stock and leave to simmer.
8g Peanut Butter
50-75ml Oat Milk Step 3.
7g Chilli Oil Steam or blanch your vegetables and cook the
Soy Sauce, to taste noodles according to packet instructions.

To Serve Step 4.
When everything is ready to serve, place the
2 servings of noodles
noodles in a bowl, pour in the broth, add the
Steamed cavolo nero or any green
beansprouts, greens, firecracker chicken mince
1 handful of beansprouts per
and sweetcorn. Garnish with spring onions.
serving
75g Sweetcorn
Spring Onions, to garnish
 12 chicken parmi burger
418 Calories

Serves: 1 prep and cook: 40 min per serve - protein: 42g carbs: 32g Fats: 12g

INGREDIENTS METHOD
For the Chicken Step 1.
125g Chicken Breast (cut in half & Season 125g chicken breast with oregano, pepper,
salt, and garlic powder on both sides.
flattened slightly)
1g Oregano
Step 2.
1g Pepper Blend 1 cheese corn thin with smoked paprika, then
1g Salt pour the mixture onto a plate.
1g Garlic Powder
1 Cheese Corn Thin (or cheese rice Step 3.
cake), blended into crumbs In a separate bowl, whisk 1 egg white.
2.5g Smoked Paprika
Step 4.
1 Egg White
Dip the chicken into the egg white, then coat
Low-Calorie Cooking Spray
evenly in the corn thin mixture.

For the Bun & Toppings Step 5.

1 Aldi Brioche Bun, toasted Lightly spray with low-calorie cooking spray.
30g Pizza Sauce (Leggo’s Onion,
Garlic & Herbs) Step 6.
Air fry at 190°C for 15-20 minutes OR bake at 200°C
20g Fresh Mozzarella (sliced or
for 20-25 minutes until golden brown.
grated)
1g Parsley Flakes Assembly:
Toast the brioche bun halves in a pan for 1 minute
on high heat.

Place the cooked crispy chicken on the bottom

bun.

Top with 30g pizza sauce, 20g mozzarella, and

parsley flakes.

Close the bun and serve.

 13 french toast chicken toastie
396 Calories

Serves: 1 prep and cook: 20 min per serve - protein: 39g carbs: 22g Fats: 16g

INGREDIENTS METHOD
2 Eggs (whisked) Step 1.
2 Slices Low Calorie Bread (Brand: Start by adding 2 eggs into a bowl &
Country Split) whisking with a fork.
4 Slices Tomato
50g Slow Cooked Pulled Chicken Step 2.
(Brand: Coles) Spray a pan with light cooking oil spray &
Spinach pour the eggs in on medium heat.
30g Light Cheese (Brand: Bega
50% Less Fat Grated Cheese) Step 3.
All Purpose Seasoning While the eggs are still slightly runny add
2 slices of bread opposite each other.

Step 4.
After 1 minute flip the eggs & bread over.

Step 5.
Add 4 slices of tomato, 50g of slow cooked
chicken, a handful of spinach & 30g of light
mozzarella to only one side of the piece of
bread.

Step 6.
Season with all purpose seasoning then
fold the sides of the eggs inwards & flip one
side of the bread over to create a
sandwich.

Step 7.
Cook for another 30 seconds on each side
to make sure the bread is toasted well &
enjoy!
 14 fakeaway zinger wrap
398 Calories

Serves: 1 prep and cook: 25 min per serve - protein: 40g carbs: 31g Fats: 9g

INGREDIENTS METHOD
130g Chicken Breast (100g cooked) Step 1.
1 Low Calorie Wrap (Brand: Simsons Start by seasoning 130g of chicken breast
Pantry) with salt, pepper & paprika on each side.
Salt, Pepper & Paprika
25g Franks Hot Sauce Step 2.
15g Crushed Corn Flakes In a bowl add 25g of franks hot sauce & on a
20g 99% Fat Free Mayonnaise seperate plate add 15g of crushed corn
(Brand: Praise) flakes.
2 Tsp Sriracha
20g Coleslaw Step 3.
4 Tortilla Chips Brand: Mission Style Soak the chicken breast in the franks hot
Tortilla Triangles sauce then coat it in the crushed corn flakes.

Step 4.
Bake the chicken in the air fryer at 180
degrees celsius for 15-18 minutes (or in the
oven at 200 degrees celsius for 25-30
minutes)

Step 5.
In a small bowl mix together 20g of fat free
mayonnaise & 2 tsp of sriracha sauce.

Step 6.
Once the chicken is cooked cut it into small
strips.

Step 7.
Place 20g of coleslaw along the middle of a
low calorie wrap then add the chicken, the
sauce & 4 tortilla chips broken into small
pieces & that's it! Enjoy.
 15 chilli beef tacos
265 Calories per taco

Serves: 8 prep and cook: 20 min per serve - protein: 15g carbs: 26g Fats: 9g

INGREDIENTS METHOD
10g Extra Virgin Olive Oil Step 1.
400g 5% Fat Beef Mince Heat 1/2 tbsp of olive oil in a non-stick pan,
5g Cumin on medium heat, then add beef mince. Cook
5g Smoked Paprika until brown all over, then add 1/2 tsp of
2g Cayenne Pepper cumin, 1/2 tsp of smoked paprika and 1/2 tsp
1 Onion, thinly sliced of cayenne pepper. Stir until combined, then
2 Garlic Cloves, crushed (≈6g total) remove beef from pan.
15g Chilli Paste
100ml Pineapple Juice Step 2.
30g Tomato Puree Add remaining 1/2 tbsp of olive oil to same
125g Mozzarella, shredded or pan, on medium-low heat, then add onion
sliced and garlic. Fry for 4-5 mins, until soft, then
add remaining 1/2 tsp of cumin, 1/2 tsp of
smoked paprika and chilli paste. Siri until
combined, then add pineapple juice, tomato
puree and a large splash of water - stir
again until combined and bring pan to a low
simmer.

Step 3.
Keep sauce simmering for 2-3 mins,
meanwhile dip one side of each mini tortilla
in sauce until coated, then set aside.

Step 4.
Add cooked beef to chilli sauce and stir until
combined, then remove from heat. Fill each
tortilla with beef filling, then add mozzarella
and fold over tortilla to close.

Step 5.
Heat a small amount of olive oil in a non-
stick pan and fry tacos, in batches of 2, 2
mins on each side, until showing a deep
colour and slightly charred.
 chicken souvlaki and
16 oven baked chips
492 Calories

Serves: 1 prep and cook: 30min per serve - protein: 36g carbs: 59g Fats: 12g

INGREDIENTS METHOD
Chicken Souvlaki: Step 1.
125g Chicken Breast, diced Add all chicken souvlaki ingredients, except
80g onion for onions and peppers, to a large bowl and
80g red and green peppers mix until chicken is coated. Marinade for at
7g Extra Virgin Olive Oil least 2 hours.
1-2 Garlic Cloves, crushed (~4g
total) Step 2.
15ml Lemon Juice When ready to cook souvlaki, preheat oven to
3g Oregano 180°C/ 375°F and bring a large saucepan of
0.6g Salt water to boil.
Black Pepper, to taste
Step 3.
Chips: Add marinaded chicken, onions and peppers
250g Maris Piper Potatoes, peeled to four skewers, then set aside.
& cut into fries
7g Extra Virgin Olive Oil Step 4.
Salt, to taste Cut potatoes into chips by slicing in half
lengthways, then place each half face down
and slice in half horizontally, then slice potato
vertically into 3 or 4. Transfer chips to boiling
saucepan of water, wait for water to come to
a boil once again and par boil chips for 4 mins
from that point. Then drain into a colander
and leave to steam for 5 mins.

Step 5.
Transfer chips to a baking tray, drizzle with
olive oil and pinch of salt, then bake for 30-35
mins, flipping every ten mins.

Step 6.
Meanwhile, heat a cast iron griddle or
prepare BBQ, then add chicken skewers, cook
until charred on the outside, turning every 2-3
mins. Check chicken is cooked through before
removing. If the outside is ready but they’re
not cooked on the inside, then chuck them in
the oven!
 17 fried rice with beef and egg
521 Calories

Serves: 1 prep and cook: 10 min per serve - protein: 37g carbs: 45g Fats: 21g

INGREDIENTS METHOD
Main Dish: Step 1.
250g Lean Beef Mince (5% fat) Heat neutral oil on medium heat in a non-stick
4g Neutral Oil (Peanut Oil or pan, then add garlic and ginger. Sauté for 1-2
mins, until just beginning to caramelise, then add
similar)
beef mince and season with a little salt and
4g Garlic cloves, minced
pepper.
5g Ginger, minced
1g Chilli Flakes Step 2.
4g Sesame Seed Oil Cook beef mince for 2-3 mins, until brown all
8ml Soy Sauce over, then add chilli flakes, sesame seed oil, soy
5g Honey sauce, honey and rice wine vinegar and stir to
7ml Rice Wine Vinegar combine. Cook for 5 mins, until liquid has
Baby Pak Choi, thinly sliced (~40g) reduced and the beef starts to turn crispy.

125g Cooked Brown Basmati Rice

Step 3.
(½ of a microwaveable pack)
Remove a few spoonfuls of beef mince and set
1 Egg aside, then add wholegrain basmati rice directly
from the packet, along with baby pak choi. Fry
To Serve: rice for 3-4 mins, stirring constantly until rice is
½ Carrot, julienned (~30g) sizzling and pak choi is soft.
2 Radishes, thinly sliced (~15g)
Fresh Coriander, to taste Step 4.
1g Sesame Seeds Meanwhile, heat a few sprays of fry-lite or a
small amount of olive oil in a separate pan and
Crispy Chilli Oil, to drizzle (~3g)
fry two eggs.

Step 5.
Serve immediately or box up for meal prep.
Place reserved beef mince on top of rice then
add carrots, radishes and coriander and finally
finish with some sesame seeds and drizzled
crispy chilli oil.
 18 teriyaki chicken donburi
556 Calories

Serves: 2 prep and cook: 30 min per serve - protein: 34g carbs: 55g Fats: 22g

INGREDIENTS METHOD
Main Dish: Step 1.
120g Sticky Sushi Rice (raw weight) Add rice to a large saucepan, fill the saucepan up
250g Chicken Thighs, skinless & with cold water and drain away the starch from the
rice. You can use a sieve for this or just carefully
boneless
pour the water out the saucepan without spilling the
1-2 Carrots, julienned (~80g total)
rice. Repeat this 3-4 times, then drain completely
½ Onion, finely sliced (~50g total)
and add rice back to saucepan.
¼ Cucumber, julienned (~75g total)
2 Spring Onions, chopped (~15g total) Step 2.
Add 950ml of cold water to pan and a squeeze of
Teriyaki Sauce: lime and bring saucepan to a boil, then reduce heat
2.5g Neutral Oil (e.g., Peanut or to as low and cook for 18-20 mins. Stir once or twice
Vegetable Oil) throughout cook time, the rice should soak up all the
liquid. Once cooked, cover rice and leave to steam
30mL Soy Sauce
for 10 mins.
30mL Mirin
15mL Sake or Dry Vermouth Step 3.
15g Runny Honey Meanwhile, season chicken thighs generously and
1 Garlic Clove, finely chopped (~3g heat tbsp of oil in a non-stick pan. Add chicken
total) thighs and cook for 3-4 mins on each side, until
7g Ginger, finely chopped (small turning brown and crispy, then remove from pan.
knob) Add onion and carrot and stir fry for 5 mins, then
1.5g Cornflour, mixed with cold water remove from pan.

(to thicken sauce)

Step 4.
Add tsp of oil to pan, then add garlic and ginger and
sauté for 1-2 mins until fragrant. Then add soy sauce,
Mirin, sake and honey and bring to a low simmer.
Simmer for 5 mins, then add cornflour mixed with
water and continue to simmer until sauce thickens.

Step 5.
Slice up chicken thighs and add to teriyaki sauce
along with stir fried onion and carrots. Stir until
combined and continue to simmer allowing sauce to
coat chicken thighs.

Step 6.
Serve immediately or box up for meal prep. Add in
cucumber and spring onions as garnish.
 19 Low cal cinnamon rolls
76 Calories per roll

Serves: 6 prep and cook: 40 min per serve - protein: 6g carbs: 11g Fats: 0.5g

INGREDIENTS METHOD
115g Self Raising Flour Brand: Vetta Step 1.
Smart Start by sifting 115g of self raising flour
Protein Self Raising Flour but any into a bowl then add 130g of low fat
greek yoghurt & mix everything together
self raising flour works)
with a spoon for a few minutes until
130g Plain or Flavoured Low Fat
combined, depending on the type of
Greek Yoghurt (Brand: YoPro Plain)
Greek yogurt you use, you may need to
35ml Sugar Free Maple Syrup add a little more flour if its too sticky.
30g Brown Sugar
Stevia (Brand: Natvia Natural Step 2.
Brown Sweetener, or your choice Place the dough on a lightly floured
of sweetener) kitchen surface then knead & form into a
2 Tbsp Cinnamon ball.

Step 3.
Using a rolling pin, roll the dough out
into a thin layered rectangle shape.

Step 4.
Using a pastry brush spread 35ml of
sugar free maple syrup evenly across the
dough then sprinkle 2 Tbsp of cinnamon
on top. (if you use too much syrup it will
cause the roll to be too moist & it will fall
apart)

Step 5.
Roll the dough starting from the
shorter side of the rectangle then cut it
into 6 even pieces.

Step 6.
Bake in the oven at 180 degrees celsius
for 20 minutes & enjoy!
 20
nutella stuffed protein
french toast
365 Calories per serve
Serves: 3 prep and cook: 10 min per serve - protein: 20g carbs: 48g Fats: 9g

INGREDIENTS METHOD
For the Protein French Toast: Step 1.
2 eggs. In a large bowl, whisk together eggs, protein
1 scoop of whey protein powder powder, cinnamon, milk and salt until fully
combined.
(you can use any flavour, we used
white chocolate
Step 2.
1/4 tsp of cinnamon.
Cut the crusts off your bread, spread tbsp of
80ml of milk. Nutella onto 3 slices of bread, then add a second
A pinch of salt. slice on top of each slice bread, as if you were
6 slices of white bread. making 3 sandwiches. Slice each Nutella
2 tbsp of Nutella. sandwich into three lengthways, creating three
French toast stick per sandwich.
For the cinnamon sugar:
Step 3.
50g of granulated sugar.
Dip each French toast stick into eggy mixture,
Tsp of cinnamon.
allowing the mixture to soak into the bread.

Step 4.
Heat a few sprays of fry lite in a non-stick pan,
then add French toast sticks. Fry for 2 mins
before flipping and frying for 2 mins on the other
side. Repeat this for remaining French toast
sticks.

Step 5.
Mix together your cinnamon sugar then dip each
French toast sticks into cinnamon sugar and roll
around until coated.

Step 6.
You have the option to melt more Nutella to use
for sipping French toast sticks although it is
optional and not included in calorie/ macro
breakdown.
 21 Macro friendly biscoff cheesecake
192 Calories

Serves: 6 prep and cook: 60 min per serve - protein: 18g carbs: 12g Fats: 8g

INGREDIENTS METHOD
150g Light Cream Cheese Step 1.
400g Low Fat Greek Yoghurt In a blender cup add 150g of light cream cheese,
(Brand YoPro Vanilla - I highly 400g of low fat greek yoghurt, 1 egg, 1 tsp of
vanilla extract, 15g of stevia, 1 tbsp of biscoff
suggest using a flavoured
spread, 100g of low fat cottage cheese, 1.5
yoghurt)
servings of protein powder & blend until smooth.
1 Egg
1 Tsp Vanilla Extract Step 2.
15g Stevia (Brand: Natvia - or Pour the mixture into a baking dish with baking
choice of sweetener) paper (I used a 20 x 5cm round cake dish)
1 Tbsp Biscoff Spread
100g Low Fat Cottage Cheese Step 3.
1.5 Servings Protein Powder (Brand: Bake it in the oven at 200 degrees celsius for 25 -
30 min.
Rule1 Vanilla Creme or similar)
2 Tbsp Biscoff Spread
Step 4.
60ml Unsweetened Almond Milk Once baked set in the fridge for 1 hour to cool.
3 Crushed Biscoff Biscuits (snack
sized) Step 5.
While the cake is cooling, in a small bowl add 1
tbsp of biscoff spread & 60ml of unsweetened
almond milk then microwave it for 20 seconds.

Step 6.
Using a spoon stir the milk & biscoff together,
after about 1 minute add 1 more tbsp of biscoff
spread & keep stirring until you have a creamy
sauce.

Step 7.
Once the cake is cooled spread the sauce
evenly on top of the cake.

Step 8.
Sprinkle 3 crushed biscoff biscuits around the
edges, cut into 6 even pieces & enjoy!
 22 salted caramel ninja creami
342 Calories

Serves: 1 prep and cook: 1 day per serve - protein: 38g carbs: 24g Fats: 8g

INGREDIENTS METHOD
For the Salted Caramel Protein Ice Step 1.
Cream: Add all ingredients to the ninja creami pint
240ml Skim Milk container up to the max fill line and mix well with
hand held frother.
180ml Unsweetened Almond Milk
30g Salted Caramel Protein
Step 2.
Powder (1 standard scoop)
Freeze container for 24 hours until frozen solid.
8g Sugar-Free Vanilla Jello
Pudding Mix (≈1 tbsp) Step 3.
15ml Sugar-Free Salted Caramel Remove frozen pint, run under hot water for 60
Syrup (≈1 tbsp) seconds and install into your machine. .
Optional: Flaky sea salt & caramel
sauce for topping Step 4.
For the first spin, press lite Ice Cream button.
Remove the outer bowl lid. If ice cream is still
powdery, then add back to machine and press
respin button.

Step 5.
Check ice cream. The final product should be
creamy and have a smooth texture. If your desired
consistency isn’t reached you can add a bit more
liquid and spin again on the respin setting.

Step 6.
Add your favourite toppings and some flaky sea salt
if desired and enjoy!
 23 protein hot chocolate
193 Calories

Serves: 1 prep and cook: 5 min per serve - protein: 23g carbs: 10g Fats: 6g

INGREDIENTS METHOD
For the protein hot chocolate: Step 1.
30g Chocolate Whey Protein Firstly, add whey protein and milk to a shaker
Powder (1 scoop) and shake until combined.

250ml full cream milk

Step 2.
5g Cocoa Powder (≈1 tbsp)
Before heating saucepan, transfer protein shake
1.5g Cornflour (≈½ tsp)
to saucepan, then add cocoa powder and
Zest of ½ Orange (~2g) cornflour and whisk to combined. Then add
0.5g Salt (small pinch) orange zest and salt and whisk again.

Step 3.
Put saucepan on medium heat and constantly
whisk hot chocolate whilst cooking. Careful not
to overheat hot chocolate, as the whey protein
can burn very easily and it will ruin your hot
chocolate. Cook hot chocolate for 3-4 mins, until
it thickens. Serves immediately and top with light
whipped cream.
 24 apple pie baked oats
362 Calories

Serves: 4 prep and cook: 15 min per serve - protein: 16g carbs: 60g Fats: 6g

INGREDIENTS METHOD
Cinnamon Apples Step 1.
4 Cooking Apples (e.g., Granny Smith) Preheat oven to 180°C/ 360°F.
(~600g total)
Step 2.
30ml Water (a splash)
Firstly, peel and core apples, then dice into small
30ml Maple Syrup (≈2 tbsp)
chunks. Transfer apples to a medium saucepan,
1.5g Cinnamon (≈½ tsp)
add water, maple syrup and cinnamon and cook
Thin Apple Slices (~20g), to top on a low-medium heat for 10-15 mins, until liquid
5g Brown Sugar, for sprinkling reduces and apples are soft.
1g Cinnamon, for dusting
Step 3.
Oats In a large mixing bowl ,combine rolled oats,
200g Rolled Oats vanilla protein, baking powder and salt. Then stir
in milk and mix until combined.
60g Vanilla Whey Protein (≈2 scoops)
4g Baking Powder (≈1 tsp)
Step 4.
0.6g Salt (≈¼ tsp) Once apples are cooked, divide between 4 oven-
300ml Milk (any type) proof ramekins, then top with oat mixture. Add
three apple slices to top of oats, a sprinkle of
brown sugar and a pinch of cinnamon.

Step 5.
If you are baking all of your baked oats straight
away, then place ramekins on a baking tray and
bake for 10-12 mins. Alternatively, you could
batch make these baked oats but then cook
individually.
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