IMPORTANT NOTES

PLEASE NOTE THAT SOME OF THE RECIPES WILL REQUIRE PROTEIN POWDER.

I WILL LEAVE THE SPECIFIC PROTEIN POWDERS I PERSONALLY

USE WITHIN THE CONTENTS LIST & ALSO GIVE YOU A SPECIAL

DISCOUNT CODE IF YOU ARE INTERESTED IN PURCHASING.

(IF YOU ALREADY HAVE PROTEIN POWDER YOU CAN USE THAT)

ALL THE OTHER INGREDIENTS USED IN MY RECIPES WILL BE

GENERIC & EASY TO FIND IN YOUR LOCAL SUPERMARKET.

ALSO NOTE THAT I AM FROM AUSTRALIA & IF YOU ARE FROM

ANOTHER COUNTRY SOME BRANDS MAY BE UNFAMILIAR TO

YOU BUT YOU CAN SUBSITUTE IT FOR WHAT IS AVAILABLE

WITHIN YOUR COUNTRY.

ALL THE RECIPES ARE CUSTOMISABLE WHEN IT COMES TO

CERTAIN INGREDIENTS & TOPPINGS WHICH I HAVE MENTIONED

WITHIN THE RECIPE GUIDE.

I'LL MAKE A QUICK EXAMPLE FOR YOU :)

IF A CERTAIN RECIPE USES ''PROTEIN YOGHURT'' WITH A

CERTAIN BRAND & FLAVORYOU CAN SUBSTITUTE IT FOR

OTHER YOGURT THAT IS A COMPLETELY DIFFERENT BRAND &

FLAVOUR.

THE MACROS MAY VARY DEPENDING ON WHAT YOU DECIDE TO

SUBSTITUTE FOR CERTAIN INGREDIENTS.

MY GOAL WAS TO MAKE SURE THAT AT LEAST 90% OF THE

INGREDIENTS USED ARE LOW IN CALORIES & HIGHER IN

PROTEIN.. SO EVEN IF YOU HAVE TO SUBSTITUTE 1 OR 2

INGREDIENTS THE RECIPE WILL STILL BE LOW IN

CALORIES/HIGH IN PROTEIN!

*YOUR END RESULT MAY NOT ALWAYS MATCH THE PICTURES AND THAT IS OKAY

THE GOAL IS TO CREATE A TASTEY MEAL THAT HELPS YOU ACHIEVE YOUR GOALS*

CONTENT PAGES

Pages:

2: Welcome

3-4: Important Notes

6-8: Shopping List

9: Protein Powders

11-56: Savory Meals & Snacks

58-85: Sweet Meals & Snacks

86: Bonus Guide 87: Thank You

Coles RSPCA Approved Chicken Tenderloins

Kellogg's Corn Flakes Breakfast Cereal

Puregg Free Range Liquid Egg White

Simson's Pantry Lite Super Grains Wraps

Mission Wraps Light

Mission Low Gi Wraps Wholemeal

Woolworths High Protein Lower

Carb Thin Crust Pizza Base

Buttercup Country Split Wholemeal Bread

Almond Breeze Unsweetened Almond Milk

Woolworths Rspca Chicken Breast Fillet

DON Honey Thinly Sliced Leg Ham

Coles Beef 5 Star Extra Lean Mince

Woolworths Lean Beef Mince

Uncle Tobys Oats Traditional Porridge

Primo Manuka Honey Leg Ham

San Remo Pasta Pro

Spud Lite Prepack Potato

Old El Paso Stand 'n Stuff Tortilla

Coles Cocoa Powder

McKenzie’s Baking Powder

Queen’s Vanilla Extract

Woolworths Frozen Blueberries

Pb2 Powdered Peanut Butter

Yopro High Protein Vanilla Greek Yoghurt

Yopro High Protein Strawberry Greek

Yoghurt

Halo Top Oat Milk Chocolate Caramel

Pretzel Ice Cream Tub

Coles Australian Light Shredded Mozzarella

Coles Frozen Fruit Mixed Berries

Tip Top English Muffins Original

Gullon Biscuits Digestive Plain

Nuttelex Lite Margarine Spread

Coles Rice Puffs

La Casa Fresh Mozzarella Cheese

Philadelphia Cream Cheese Spread Light

Laughing Cow Cheese Light

Apple

Natvia 100% Natural Sweetener

Natvia Gold Sweetener

Woolworths Light Sour Cream

Coles Australian Smokey IWS Slices

Dole Pineapple Premium Tropical Chunks

Coles RSPCA Approved Chicken Tenderloins

Kellogg's Corn Flakes Breakfast Cereal

Puregg Free Range Liquid Egg White

Simson's Pantry Lite Super Grains Wraps

Mission Wraps Light

Mission Low Gi Wraps Wholemeal

Woolworths High Protein Lower

Carb Thin Crust Pizza Base

Buttercup Country Split Wholemeal Bread

Almond Breeze Unsweetened Almond Milk

Woolworths Rspca Chicken Breast Fillet

DON Honey Thinly Sliced Leg Ham

Coles Beef 5 Star Extra Lean Mince

Woolworths Lean Beef Mince

Uncle Tobys Oats Traditional Porridge

Primo Manuka Honey Leg Ham

San Remo Pasta Pro

Spud Lite Prepack Potato

Old El Paso Stand 'n Stuff Tortilla

Coles Cocoa Powder

McKenzie’s Baking Powder

Queen’s Vanilla Extract

Woolworths Frozen Blueberries

Pb2 Powdered Peanut Butter

Yopro High Protein Vanilla Greek Yoghurt

Yopro High Protein Strawberry Greek

Yoghurt

Halo Top Oat Milk Chocolate Caramel

Pretzel Ice Cream Tub

Coles Australian Light Shredded Mozzarella

Coles Frozen Fruit Mixed Berries

Tip Top English Muffins Original

Gullon Biscuits Digestive Plain

Nuttelex Lite Margarine Spread

Coles Rice Puffs

La Casa Fresh Mozzarella Cheese

Philadelphia Cream Cheese Spread Light

Laughing Cow Cheese Light

Apple

Natvia 100% Natural Sweetener

Natvia Gold Sweetener

Woolworths Light Sour Cream

Coles Australian Smokey IWS Slices

Dole Pineapple Premium Tropical Chunks

SHOPPING LIST

DRY & COLD FOOD

Coles Less Than 2% Fat Chicken Breast

Mince

Filla Bakery Large White Lebanese Bread

Prawns

Top Top Burger Thins

Woolworths Panko Bread Crumbs

Vetta Smart Protein Self Raising Flour

Yopro High Protein Plain Greek Yoghurt

Coles Minced Garlic

South Cape Reduced Fat Greek Style Fetta

Chilli

Olive Oil

L&J Raw Prawn Tail Off

Birds Eye Cauliflower Rice

Uncle Ben's Tex-mex Style Brown Rice

Quinoa & Beans

Coles Frozen Fruit Mixed Berries

Lime

Icing Powder Classic Monkfruit Sweetener

Green Beans

Sunrise Basmati Quick Rice

Coles Slow Cooked Pulled Chicken

Nestle Baking Cocoa

McKenzie's Bicarbonate Soda Canister

Coles Kitchen Coleslaw

Mission Chilli & Lime Corn Chips

Don Premium Real Diced Bacon 200g

Nutella

Ingham's Turkey Breast Mince 400G

Brioche Gourmet Burger Buns

Cucumber

Peppercorn Extra Lean Beef Chipolatas

Thomson's Deli Sliced Chicken Quad Pack

Fresh Basil

Woolworths Pine Nuts 80g

SHOPPING LIST

DRY & COLD FOOD

SHOPPING LIST

SEASONING & SAUCES

SEASONING

Masterfoods Garlic Salt

Woolworths Chilli Flakes

Masterfoods Ground Paprika

Masterfoods Parsley Flakes

Woolworths Cinnamon Ground

Mckenzie's Pepper Black Ground

Saxa Iodised Table Salt Shaker

Masterfoods All Purpose Seasoning

Woolworths Oregano Leaves

Vegeta Vegetable Gourmet Stock Powder

Woolworths Himalayan Pink Fine Table Salt

Masterfoods Mexican Chilli Powder

Masterfoods Rosemary Leaves

Masterfoods Cayenne Pepper

Bronte Blends Smokey BBQ Seasoning

Masterfoods Garlic & Herb Seasoning

MasterFoods Hot Cajun Seasoning

Nando's Peri Peri Medium Rub

Masterfoods Dill Leaf Tips

Bronte Blends Garlic Herb Seasoning

SAUCE

Natvia Smooth Choc Chocolate Topping

Sweet Baby Ray's Buffalo Wing Sauce

Sweet Baby Ray's Honey Chipotle Bbq Sauce

Steeves Maples Sugar Free Syrup

Nando's Perinaise Hot Peri-peri Mayonnaise Sauce

Natvia Strawberry Fruit Spread

Leggos Pizza Sauce Garlic, Onion & Herbs Squeeze

Masterfoods Squeezy Hot Chilli Sauce

Coles Special Burger Sauce

Praise 99% Fat Free Mayonnaise

Woolworths Mild Salsa

Huy Fong Sriracha

Franks Red Hot Sauce

Coles Ranch Dressing

Coles Organic Tomato Passata

Nandos Garlic Peri Peri Sauce

Frenchs Classic Yellow Mustard

Franks Red Hot Buffalo Sauce

Stubb's BBQ Sauce

Kroger Light Soy Sauce

Masterfoods Teriyaki Marinades

Keep It Cleaner Tomato, Garlic & Basil Pasta Sauce

You can substitute supermarket items of your choice/different brands if the

ones i mentioned above aren't available near you. Due to me only using the

ingredients listed above for my recipes, which are my go-to home basics, I

can't guarantee how the recipe will come out if you change any of the

ingredients dramatically. Substituting small ingredients, toppings & seasonings

is fine! Making the recipes vegan or gluten free may work but I haven't tried

any other methods than the ones shared in this cookbook.

BRANDS AND FLAVOURS

Rule 1 Whey Protein: Chocolate Fudge

Rule 1 Whey Protein: Vanilla Creme

Muscle Nation Casein Custard Protein: White Chocolate

Muscle Nation 100% Whey Isolate Protein: Cinnamon Churros

You can substitute protein powders of your choice/different brands if the ones

mentioned above aren't available near you. The calories & macros may vary slightly.

SHOPPING LIST

PROTEIN POWDERS

TOTAL

CALORIES: 457

CARBS: 18G

FATS: 9G

PROTEIN: 70G

20 MIN

CRISPY CHICKEN NUGGETS

I N G R E D I E N T S

2 Slices ''Country Split'' bread

(or any low calorie bread of choice)

300g Less Than 2% Fat Chicken Breast

Mince

(weighs 270g once cooked in air fryer)

1 Small Egg

1 Tsp Cayenne Pepper

1 Tsp All In 1 Seasoning

1 Tsp Smokey BBQ Seasoning

D I R E C T I O N S

1. Start by ripping up 2 slices of low calorie

bread & placing it into a blender cup with 1 tsp

of cayenne pepper.

2. Blend for 1 minute & pour the blended

powder onto a plate.

3. In a separate bowl add 300g of lean chicken

breast mince with 1 small egg, 1 tsp of all in 1

seasoning & 1 tsp of smokey bbq seasoning.

(or seasonings of choice)

4. Mix everything together & once everything

is combined one by one form the combined

meat into 20 small nugget shapes using your

hands (make sure your hands are wet while

you are doing this)

5. Coat each nugget in the blended

breadcrumb mixture & bake in the air fryer at

180 degrees Celsius for 15 minutes. Once

they're done serve with your favorite sauce &

enjoy!

IF YOU DO NOT HAVE AN AIR FRYER YOU CAN USE AN OVEN INSTEAD,

BAKE AT THE SAME TEMP FOR AN EXTRA 10-15 MINUTES.

MAKE SURE TO KEEP AN EYE ON THEM AS EVERYONE'S OVENS ARE DIFFERENT.

TOTAL

CALORIES:494

CARBS: 39G

FATS: 19G

PROTEIN: 40G

25 MIN

GARLIC PRAWN PIZZA

I N G R E D I E N T S

1 Large White Lebanese Bread

(Brand: Filla Bakery)

150g Cooked Prawns

1 Tbsp Garlic

Parsley Flakes, Chilli Flakes, Oregano,

Salt & Pepper

25g Pizza Sauce (Brand: Leggo's)

Spinach

35g Low Fat Cheese

(Brand: Bega 50% Less Fat Grated

Cheese)

15g Chilli Sauce

(Brand: Masterfoods)

D I R E C T I O N S

1. Start by adding 150g of cooked prawns into

a bowl then add 1 Tbsp of garlic followed by

a pinch of parsley flakes, chilli flakes, salt,

pepper & mix everything together.

2. Bake 1 large lebanese bread (or large

tortilla wrap) in the oven at 180 degrees

celsius for 5 minutes. (doing this will ensure

the bread is crispy & not floppy)

3. Once the bread is slightly baked spread

25g of pizza sauce evenly across the base

then proceed to add the toppings.

4. Add a handful of spinach, 150g of prawns,

35g of low fat cheese, & more seasonings if

you like.

5. Bake in the oven again for 8-10 minutes at

180 degrees celsius or until the cheese is

melted.

6. Once you have taken it out the oven

drizzle 15g of chilli sauce across the pizza &

enjoy!

TOTAL

CALORIES: 438

CARBS: 32G

FATS: 11G

PROTEIN: 51G

BUFFALO RANCH BURGER

I N G R E D I E N T S

170g Chicken Breast

(raw, 135g cooked)

50g Franks Red Hot Sauce

1 Serving Low Calorie Burger Thin

(Brand: Tip Top)

20g Panko Crumbs

20g Ranch Dressing

(Coles)

2 Tbsp Paprika

1 Tbsp Garlic Salt

1/2 Tbsp Pepper

25g Egg Whites

(or regular egg)

D I R E C T I O N S

1. Start by seasoning 170g of chicken breast

with 2 tbsp of paprika, 1 tbsp of garlic salt & ½

tbsp of pepper (coat the chicken breast on

each side using your hands)

2. Place 20g of panko crumbs on a plate & on a

seperate plate/bowl add 25g of egg whites.

Once you have done that soak the chicken in

the egg whites then coat it in the panko

crumbs.

3. Bake the chicken breast in the air fryer at

180 degrees celsius for 15-20 minutes flipping

halfway. (or bake in oven at 200 degrees

celsius for around 25 minutes)

4. Once the chicken is cooked place 50g of

Franks Hot Sauce into a bowl & coat the

chicken in the hot sauce.

5. Air fry the chicken breast again for 2

minutes at the same temperature.

6. Now it's time to build the burger! Place the

chicken breast on 1 of the low calorie burger

thins, add 20g of ranch dressing then place

the last burger thin on top & that's it, enjoy!

35 MIN

TOTAL

CALORIES: 391

CARBS: 29G

FATS: 6G

PROTEIN: 50G

30 MIN

STICKY BBQ CHICKEN STRIPS

I N G R E D I E N T S

180g Raw Chicken Breast

(150g cooked)

20g Mustard

30g Corn Flakes

(crushed)

50g Franks Hot Buffalo Sauce

20g Stubb's BBQ Sauce

(or any low calorie BBQ sauce)

Salt & Pepper

D I R E C T I O N S

1. Start by cutting 180g of raw chicken breast

into even strips like shown in the photo above.

2. Place the cut up chicken breast in a bowl &

season with salt & pepper.

3. Add 20g of mustard into the bowl of

chicken strips mix everything together. Make

sure each piece of chicken is coated.

4. On a seperate plate add 30g of crushed corn

flakes, one by one coat each piece of chicken

into the crushed corn flakes.

5. Once each piece is marinated & coated bake

in the air fryer at 180 degrees celsius for 15

minutes. (or oven at 200 degrees celsius for

around 20 minutes)

6. While the chicken is cooking in a bowl add

50g of franks hot buffalo sauce with 20g of

stubb's bbq sauce & mix that together.

7. Once the chicken is cooked soak each piece

into sauce mixture one by one then place it

back in the air fryer to bake for another 2-3

minutes & enjoy!

TOTAL

CALORIES: 464

CARBS: 47G

FATS: 10G

PROTEIN: 40G

35 MIN

TERIYAKI CHICKEN STIR FRY

I N G R E D I E N T S

130g Raw Chicken Breast

(100g cooked)

80g Cooked White/Brown Rice

(Sunrise Basmati quick rice)

60g Capsicum

30g Light Soy Sauce

1 Tsp Olive Oil

150g Cooked

Cauliflower Rice

30g Green Beans

(chopped)

30g Teriyaki Sauce

(Brand: Masterfoods)

Salt & Pepper

D I R E C T I O N S

1. Start by cutting 130g of raw chicken breast

into small cubes.

2. Add 1 tsp of olive oil to a pan on high heat &

cook the chicken breast. (7-10 minutes)

3. While the chicken is cooking slice 60g of

capsicum into long thin pieces & cut 30g of

green beans in half.

4. Once the chicken is cooked add salt, pepper

& the vegetables to the pan & mix everything

together.

5. Add 30g of teriyaki sauce & 30g of light soy

sauce to the pan, mix everything together

again & let it cook for another 5 minutes on

medium heat.

6. After 5 minutes add 80g of cooked rice &

150 of cooked cauliflower rice to the pan & mix

everything together to combine.

7. Add your choice of toppings (optional) such

as sesame seeds or more vegetables & that's

it.

QUICK TIP!

TRY NOT TO OVER COOK THE CHICKEN OR IT

MAY TURN OUT DRY! COOK IT ON MEDIUM-HIGH

HEAT DEPENDING ON YOUR STOVE.

TOTAL

(PER SERVE)

4 SERVINGS

CALORIES: 454

CARBS: 38G

FATS: 10G

PROTEIN: 50G

50 MIN

MEAL PREP PASTA BAKE

I N G R E D I E N T S

500g Extra Lean Beef Mince

1 Egg

1 Slice Low Calorie Bread

[blended into crumbs]

(Brand: Simsons Pantry)

Salt, Pepper, Oregano & Chilli Flakes

1 Tbsp Minced Garlic

250g Protein Pasta

(Brand: San Remo Pasta Pro)

Cherry Tomato, Mushroom, Spinach,

Capsicum & Spring Onion

(or your choice of vegetables)

200g Tomato Passata

35g Low Fat Fetta Cheese

D I R E C T I O N S

1. In a bowl add 500g of extra lean beef mince

with 1 egg, 1 blended slice of bread, salt, pepper,

chilli flakes & 1 tbsp of minced garlic.

2. Mix everything together & using your hands

form the meat into small even balls.

3. Cook the meatballs on a pan on medium heat

(non stick or normal pan with a drop of olive oil if

needed)

4. Cook 250g of protein pasta while the

meatballs are cooking. (cook the pasta using the

instructions on the box)

5. Once the meatballs are cooked set them to the

side in a bowl & chop up your choice of

vegetables & amount that you desire, more

vegetables = more volume!

6. Once the vegetables are chopped add them to

the same pan you used to cook the meatballs &

add 200g of tomato passata with a dash of salt,

pepper & oregano.

7. Drain around 80% of the pasta water into the

pan with the vegetables & mix it together.

8. Once everything is mixed together pour it all

into a big baking dish & bake in the oven at 200

degrees celsius for 25 minutes.

9. Once baked take it out the oven & crumble 35g

of fetta cheese across the pasta dish then place

it back in the oven for 5 minutes & enjoy! Split

into 4 servings perfect for meal prep.

TOTAL

CALORIES: 218

CARBS: 25G

FATS: 3G

PROTEIN: 19G

20 MIN

CHEESY PROTEIN BREAD ROLLS

I N G R E D I E N T S

100ml Unsweetened Almond Milk

(or milk of choice)

190g Self Raising Flour

(Brand: Vetta Protein Self Raising

Flour)

60g Low Fat Grated Cheese

(Brand: Bega

50% Less Fat Grated Cheese

100g Low Fat Greek Yogurt

(Brand: YoPro)

1.5 Tbsp Oregano

1/2 Tsp Garlic Salt

D I R E C T I O N S

1. In a bowl add 100ml of unsweetened almond

milk, 190g of self raising flour, 60g of low fat

grated cheese, 100g of low fat greek Yogurt & 1

tbsp of oregano.

2. Mix everything together until a thick dough

ball is formed.

4. Using your hands roll the dough into 4

smaller separate even balls & place them on a

baking tray with baking paper.

5. Season each ball with 1/2 tsp of garlic salt

& oregano then place in the oven & bake at

180 degrees celsius for 15 minutes & enjoy! (or

until golden brown & crispy on the top)

I USED ''VETTA PROTEIN SELF RAISING

FLOUR'' BUT ANY SELF RAISING FLOUR

WILL WORK! MACROS WILL VARY

DEPENDING ON THE BRAND BUT IT WILL

STILL BE LOW IN CALORIES.

TOTAL

CALORIES: 338

CARBS: 25G

FATS: 9G

PROTEIN: 34G

30 MIN

CHILLI GARLIC PRAWN BOWl

I N G R E D I E N T S

200g Cooked Cauliflower Rice

70g Cooked Uncle Ben's

Tex-mex Style

Brown Rice Quinoa & Beans

(or rice of choice)

80g Nandos Garlic Peri Sauce

200g Prawns

5g Garlic (diced)

1/2 Chilli (chopped)

1/2 Tsp Olive Oil (optional)

20g Spring Onion

1 Tsp Paprika

D I R E C T I O N S

1. Start by seasoning 200g of prawns with salt,

paprika & parsley flakes.

2. Once the prawns are seasoned add 1/2 tsp of

olive oil to a pan & cook the prawns on

medium heat.

3. Place the prawns to the side on a plate once

they are cooked & using the same pan add

80g of nandos garlic peri peri sauce with 5g of

diced garlic. Simmer for 1-2 minutes & gently

mix.

4. Add the prawns back into the pan with the

sauce & mix together for another minute or

two then place the prawns to the side again

once marinated.

5. Using the same pan that the prawns were

cooked in now add 200g of cooked cauliflower

rice & 70g of cooked white/brown rice. Mix

together for 1-2 minutes so that the leftover sauce

from the prawns soaks into the rice mixture. (cook

rice & cauliflower rice as per instructions on

packaging, i used the

microwave for both)

6. Now place the rice mix in a bowl & add the

prawns on top with 20g of spring onion 5g of

chopped chilli. This recipe can be made in

larger batches for meal prep & customised to

your own liking with different sauces & vegetables!

TOTAL

CALORIES: 349

CARBS: 32G

FATS: 5G

PROTEIN: 40G

20 MIN

GREEK TURKEY BURGER

I N G R E D I E N T S

150g Turkey Breast Mince

1 Tbsp Diced Onion

Smoked Paprika

BBQ Seasoning or SOC

(Brand: Bronte Blends)

25g Greek Yoghurt

(Brand: YoPro Plain)

Grated Cucumber

Lemon Juice

Dill

Salt & Pepper

1 Slice Tomato

Sliced Onion

Spinach

1 Gourmet Brioche Bun

(Brand: Brioche Gourmet)

D I R E C T I O N S

1. Start by placing 150g of turkey breast mince

into a bowl & mix with 1 tbsp of diced onion,

smoked paprika & BBQ seasoning.

2. Using your hands mix the turkey mince

together to combine the ingredients, once

mixed form the turkey mince into a ball.

3. Using your hand flatten the ball to turn the

mince into a patty.

4. To make the protein tzatziki sauce in a

separate bowl mix together 25g of greek

yoghurt, a tiny bit of grated cucumber, a drop

of lemon juice, dill, salt & pepper. (or

seasonings of choice, if you'd like to use store

bought tzatziki or a different sauce for

convenience you can)

5. Turn the stove on high heat & cook the

turkey patty on a pan for a few minutes on

each side or until brown.

6. Just before the patty is fully cooked place

each brioche bun on the pan as well. (optional

step, this is to make the bun warm & crispy)

7. Once the patty is cooked it's time to

assemble your burger! Place the patty on the

bun followed by the tzatziki sauce, tomato

slice, spinach then the last bun & you're done.

Enjoy!

TOTAL

CALORIES: 490

CARBS: 44G

FATS: 15G

PROTEIN: 41G

25 MIN

BBQ MEAT LOVERS PIZZA

I N G R E D I E N T S

1 Large White Lebanese Bread

(Brand: Filla Bakery)

60g Extra Lean Beef Mince

(45g cooked)

2 Tbsp Stubb's BBQ Sauce

25g Pizza Sauce

(Brand: Leggo's)

35g Low Fat Grated Cheese

(Brand: Bega)

40g Sliced Chicken

(Brand: Thomson's Deli)

1 Serving (57g) Extra Lean Beef

Chipolatas

(Brand: Peppercorn the Good Food

Company)

Oregano

Salt & Pepper

D I R E C T I O N S

1. Start by seasoning 150g of extra lean beef

mince with salt & pepper.

2. Cook the beef mince using a pan on high

heat for a few minutes, once cooked put aside.

3. Using the same pan cook 1 serving (57g) of

extra lean beef chipolatas (sausages) once

cooked cut the sausages into small pieces put

aside with the cooked beef mince.

4. Bake 1 large lebanese bread (or large tortilla

wrap/pizza base) in the oven at 180 degrees

celsius for 5 minutes. (doing this will ensure

the bread is crispy & not floppy)

5. Once the bread is slightly baked spread 25g

of pizza sauce evenly across the base then

proceed to add the toppings.

6. Start by adding 35g of low fat cheese then

add the extra lean beef mince, beef chipolatas

(sausages), 40g of sliced chicken & oregano on

top.

7. Bake in the oven again for 5-10 minutes at

180 degrees celsius or until the cheese is

melted.

8. Once you have taken it out the oven drizzle

2 tbsp of Stubb's BBQ sauce (or any low calorie

BBQ sauce) across the pizza.

•

TOTAL

CALORIES: 417

CARBS: 44G

FATS: 4G

PROTEIN: 50G

35 MIN

CREAMY NANDOS

CHICKEN PASTA

I N G R E D I E N T S

70g Raw Chicken

Breast (50g cooked)

80g San Remo Pasta Pro

35g Pasta Sauce

(Brand: Keep It Cleaner)

60g Low Fat Cottage Cheese

1 Tbsp Nandos Peri Hot Sauce

(or any hot sauce)

Parsley Flakes, Cajun Seasoning,

Oregano, Nandos Peri Seasoning

(or seasonings of choice)

D I R E C T I O N S

1. Start by cutting 70g of raw chicken breast

into small strips & seasoning lightly with

paprika & Nandos peri peri seasoning.

2. Cook the chicken & set it to the side for

now.

3. Cook 80g of protein pasta (as per

instructions on the packaging)

4. While the pasta is cooking in a blender cup

add 35g of pasta sauce, 60g of low fat cottage

cheese, 1 tbsp of Nandos peri peri hot sauce,

parsley flakes, cajun seasoning & oregano. (or

your choice of seasonings & amount, i only

added a light dash of each seasoning)

5. Blend it together & set the cup aside for

now.

6. Once the pasta is cooked strain out the

pasta water then add the pasta to a bowl with

the blended sauce & mix everything together.

7. Pour the pasta onto a plate & add the

cooked chicken breast on top & enjoy!

TOTAL

CALORIES: 398

CARBS: 31G

FATS: 9G

PROTEIN: 40G

35 MIN

KFC ZINGER WRAP

I N G R E D I E N T S

130g Chicken Breast

(100g cooked)

1 Low Calorie Wrap

(Brand: Simsons Pantry)

Salt, Pepper & Paprika

25g Franks Hot Sauce

15g Crushed Corn Flakes

20g 99% Fat Free Mayonnaise

(Brand: Praise)

2 Tsp Sriracha

20g Coleslaw

4 Tortilla Chips

(Brand: Mission Style

Tortilla Triangles)

D I R E C T I O N S

1. Start by seasoning 130g of chicken breast

with salt, pepper & paprika on each side.

2. In a bowl add 25g of franks hot sauce & on a

seperate plate add 15g of crushed corn flakes.

3. Soak the chicken breast in the franks hot

sauce then coat it in the crushed corn flakes.

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)

5. In a small bowl mix together 20g of fat free

mayonnaise & 2 tsp of sriracha sauce.

6. Once the chicken is cooked cut it into small

strips.

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!

TOTAL

CALORIES: 420

CARBS: 31G

FATS: 9G

PROTEIN: 50G

30 MIN

BBQ CHICKEN LOADED FRIES

I N G R E D I E N T S

200g Potatoes

(Brand: Spud Lite)

150g Cooked Pulled Chicken

(Brand: Coles)

Garlic & Herb Seasoning

(or seasoning of choice)

2 Tbsp Stubb's BBQ Sauce

(or any low calorie sauce)

35g Low Fat Grated Cheese

(Brand: Bega 50% Less Fat Grated

Cheese)

Toppings: (optional)

20g Capsicum

(chopped)

Spring Onion & Parsley

20g Hot Chilli Sauce

(Brand: Masterfoods)

D I R E C T I O N S

1. Start by cutting 200g of potatoes into thick

french fry shapes, add them to a bowl &

season with garlic & herb seasoning. Make

sure to mix the potatoes around to coat them

completely.

2. Bake in the air fryer for 10 - 15 minutes at 18-

degrees celsius. (or bake in oven at 200

degrees celsius for around 25 minutes)

3. While the potatoes are baking add 150g of

cooked pulled chicken into a bowl with 2 tbsp

of BBQ sauce & mix it together.

4. Once the potatoes are cooked place them

in a small oven safe baking dish & add the

chicken on top.

5. Add 35g of low fat cheese in the middle &

bake in the oven at 200 degrees celsius for 5

minutes (or until the cheese is melted)

6. Take it out the oven then add 20g of

chopped capsicums, spring onion, parsley,

20g of hot chilli sauce & enjoy!

N U T R I T I O N A L

I N F O R M A T I O N

TOTAL

CALORIES: 360

CARBS: 16G

FATS: 8G

PROTEIN: 52G

I N G R E D I E N T S

1 Low Calorie Wrap/Tortilla

(Brand: Simsons Pantry)

120g Raw Chicken Breast

(100g cooked)

1 Cheese Corn Thin/Rice Cake

75g Low Fat Cottage Cheese

20g Egg Whites

(or regular egg)

30g Nandos Peri Peri Garlic Sauce

Lettuce (or salad of choice)

Parsley Flakes &

Smokey BBQ Seasoning

(or seasonings of choice)

D I R E C T I O N S

1. First we will start off by making the protein

sauce. Blend 70g of low fat cottage cheese &

add it to a small bowl then season with parsley

flakes & bbq seasoning, mix well to combine. (or

seasonings of choice)

2. Add 1 cheese corn thin/rice cake to a

blender cup (make sure the blender cup is

dry) & blend until it turns into a powder. Once

blended pour the powder onto a plate.

3. On a seperate plate add 20g of egg whites.

4. Soak 120g of chicken breast in the egg

whites then place the chicken breast in the

blended corn thin powder & coat the chicken

completely.

5. Bake the chicken breast in the air fryer at

180 degrees celsius for 15 minutes. (or in the

oven at 200 degrees celsius for 20-25 min)

6. Pour 30g of nandos peri peri sauce into a

separate bowl & once the chicken is cooked

coat it in the nandos sauce.

7. Bake the chicken again for 2 minutes then

take it out & cut it into small strips.

8. Now it's time to build your wrap! On a low

calorie wrap add the salad/lettuce, the chicken

& finish it off by drizzling the sauce on top.

35 MIN

NANDOS WRAP

LOADED BAKED POTATO NACHOS

I N G R E D I E N T S

300g Potatoes

(Brand: Spud Lite)

150g Low Fat Cottage Cheese

(blended)

Garlic Salt & Pepper

(or seasonings of choice)

50g Diced Bacon

(Brand: Don)

Low Calorie Cooking Spray

(optional, used avocado oil)

Spring Onion

D I R E C T I O N S

1. Start by cutting 300g of potatoes into oval

shapes (thick or thin depending on your

liking)

2. Add the cut potatoes into a bowl & season

with garlic salt & pepper. Mix everything

together to coat the potatoes completely.

3. Place the potatoes on a baking tray with

baking paper & spray the potatoes lightly with

cooking spray (cooking spray is optional, this is to

make the potatoes crispier)

4. Bake in the oven at 200 degrees celsius for

10-15 minutes.

5. Take the potatoes out the oven & flip each

one over then place them all together closely

like shown in the picture above.

6. Bake again for 5-10 Minutes

7. Take the potatoes out the oven & add the

blended cottage cheese on top with 50g of

diced bacon bits.

8. Bake in the oven one more time for 5-10

minutes to crisp up the bacon bits & melt the

blended cottage cheese slightly.

9. Take the potatoes out the oven & top with

spring onion (optional)

TOTAL

CALORIES: 359

CARBS: 37G

FATS: 8G

PROTEIN: 30G

35 MIN

TOTAL

CALORIES: 480

CARBS: 44G

FATS: 1OG

PROTEIN: 51G

35 MIN

PESTO CHICKEN PASTA

I N G R E D I E N T S

80g San Remo Pasta Pro

70g Raw Chicken Breast

(50g cooked)

90g Fresh Basil

2 Garlic Cloves

8g Roasted Pine Nuts

1/2 Tsp Lemon Juice

1/2 Tbsp Olive Oil

Garlic Herb Seasoning

(Brand: Bronte Blends - optional)

Water

60g Low Fat Cottage Cheese

(blended)

D I R E C T I O N S

1. Start by cutting 70g of raw chicken breast

into small strips & seasoning lightly with garlic

herb seasoning (or seasonings of choice)

2. Cook the chicken & set it to the side for now.

3. Cook 80g of protein pasta (as per

instructions on the packaging)

4. While the pasta is cooking in a blender cup

add 90g of fresh basil, 2 garlic cloves, 8g of

roasted pine nuts, 1/2 tsp of lemon juice, 1/2

tbsp of olive oil, 1/2 tbsp garlic herb seasoning

(optional) & water (the amount of water you use is

up to you & your liking, i used about 1/3 of a cup.

The less water you use the thicker the sauce will

be & the more you use the thinner it will be)

5. Blend it together to create the low calorie

pesto sauce.

6. Once the pasta is cooked strain out the

pasta water then add the pasta to a bowl with

1/2 of the pesto sauce, 60g of blended low fat

cottage cheese & mix it all together.

7. Pour the pasta onto a plate & add the

cooked chicken breast on top & enjoy!

TOTAL

CALORIES: 491

CARBS: 53G

FATS: 6G

PROTEIN: 49G

45 MIN

I N G R E D I E N T S

1 Flatbread/Pita

Bread (Brand: Filla Bakery)

130g Raw Chicken

Breast (100g cooked)

80g Greek Yogurt

(Brand: YoPro Plain)

Grated Cucumber

200g Potatoes (Brand: Spud Lite)

15g Chopped Onion

2 Sliced Cherry Tomatoes

Lettuce

Salt, Dill, Pepper, All

In 1 Seasoning, Garlic

Herb Seasoning

1 Tbsp Lemon Juice

CHICKEN GYROS

D I R E C T I O N S

1. To make the high protein tzatziki sauce start

by mixing together 80g of greek yoghurt,

grated cucumber (amount is up to you, used a

tiny bit for taste & texture), 1 tbsp of

lemon juice, salt, dill, & pepper.

2. On a seperate plate season 130g of chicken

breast with garlic herb seasoning on each side

(or seasonings of choice) & cook the chicken

using a non stick pan on high heat. (or you can

use a regular pan with oil / the air fryer)

3. Cut 200g of potatoes into thick french fry

shapes, season with all in 1 seasoning & bake

in the air fryer at 180 degrees celsius for 15-17

minutes. (or in the oven for 25-30 minutes)

4. Using a pan lightly toast the flatbread/pita

bread for 30 seconds on each side on low

heat (optional)

5. Spread 1/2 of the tzatziki sauce on the

bread then add lettuce (as much as you like),

15g chopped onion, 2 sliced cherry tomatoes,

baked potato chips, chicken & top with the

other half of the tzatziki sauce.

6. Tightly roll the bread from one end to

Another.

TOTAL

CALORIES: 456

CARBS: 34G

FATS: 9G

PROTEIN: 63G

PER TENDER

CALORIES: 76

CARBS: 5.7G

FATS: 1.5G

PROTEIN: 10.5G

30 MIN

I N G R E D I E N T S

300g Chicken Tenderloins

1 Tsp Garlic salt

2 Tbsp Chilli flakes

1 Tsp Paprika

1 Tsp Parsley Flakes

40g Crushed Corn Flakes

30g Egg Whites

60g Sweet Baby

Rays Buffalo Wing Sauce

SPICY CHICKEN TENDERS

D I R E C T I O N S

1. Preheat the oven to 200 degrees celsius.

2. Add 300g of chicken tenderloins to a bowl then

season with 1 tsp of garlic salt, 1 tsp of paprika, 1

tsp of parsley flakes & 2 Tbsp of chilli flakes.

3. Mix the chicken tenderloins & seasonings

together and put aside for now.

4. On a seperate plate crush 40g of corn flakes & in

another separate bowl add 30g of egg whites.

5. One by one soak each chicken tenderloin in the

egg whites then place it on the plate with crushed

corn flakes. Roll the chicken tenderloin around in

the crushed corn flakes till covered completely.

6. Repeat the process with all chicken tenderloins.

7. Place the chicken tenderloins on a baking tray

with baking paper & bake in the oven at 200

degrees celsius for 20 - 25 minutes.

8. Take it out the oven & drizzle 60g of Sweet Baby

Rays buffalo wing sauce across the crunchy

chicken tenders.

TOTAL

CALORIES: 386

CARBS: 19G

FATS: 12G

PROTEIN: 46G

20 MIN

BREAKFAST TOASTED WRAP

I N G R E D I E N T S

200g Egg Whites

(Brand: Puregg from Woolworths)

1 Low Calorie Wrap/Tortilla

(Brand Simsons Pantry)

20g Baby Spinach

50g Honey Leg Ham (Brand: Primo)

1/2 Chopped Tomato

25g Low Fat Cheese

(Brand: Bega 50% Less Fat Grated

Cheese)

1 Tsp Chilli Flakes

1 Tsp Garlic Salt

1 Tsp Pepper

20g Nandos Perinaise Sauce

(Woolworths)

1/2 Tsp Parsley Flakes

D I R E C T I O N S

1. Start by cooking 200g of egg whites on a non

stick pan with the stove on high heat. (normal pan

can be used but will require non stick spray/oil &

calories will vary)

2. Season egg whites with 1 tsp of chilli flakes, 1 tsp

of garlic salt & 1 tsp of pepper.

3. Once the egg whites are cooked & aren't liquidy

place 1 low calorie wrap on top of the egg whites.

4. Let it cook for another minute then flip the wrap

over so that the wrap is on the bottom of the pan.

5. From here you are only going to be

concentrating on adding the rest of the

ingredients to ONE half of the wrap as you will be

folding it later on.

6. Add 20g of baby spinach, 50g of honey leg ham,

1/2 chopped tomato & 25g of low fat cheese on

one side of the wrap.

7. Using a wooden spatula fold the empty side of

the wrap over & press down with the spatula. Let it

cook for 1 minute then flip the wrap over & let the

other side cook for 1 minute as well.

8. Finish off by drizzling 20g of Nandos Perinaise

sauce across your wrap & add top with 1/2 tsp of

parsley flakes & enjoy! (toppings are optional &

customizable)

TOTAL

CALORIES: 456

CARBS: 44G

FATS: 15G

PROTEIN: 30G

25 MIN

XMAS STYLE PIZZA

I N G R E D I E N T S

50% Lower Carb High Protein

Pizza Base (Woolworths)

30g Bega 50% Less Fat

Grated Cheese

10g Capsicum

20g Rocket

5 Cherry Tomatoes (Cut in half)

5g Sundried Tomato

10g Red Onion

35g Sweet Baby Rays Honey Chipotle

Sauce

20g Sliced Honey Leg Ham (Primo)

1 Tsp Oregano

1 Tsp Garlic Salt

D I R E C T I O N S

1. Start by baking the pizza base in the oven

on its own at 180 degrees Celsius for 5

minutes, this will ensure the pizza is nice &

crispy!

2. Take the pizza base out the oven & spread

35g of Sweet Baby Rays honey chipotle sauce

on the pizza base.

3. Add 10g of rocket, 5 cherry tomatoes, 10g of

red capsicum, 10g of onion & season with 1 tsp

of oregano & 1 tsp of garlic salt.

4. Now add 20g of sliced honey leg ham & 30g

of low fat cheese.

5. Bake in the oven at 180 degrees for 10-15

minutes. (check every few minutes to decide

when to take the pizza out depending on your

desired texture, just make sure it doesn't

burn)

6. Place 10g of rocket around the crust like

shown in the picture above.

TOTAL

CALORIES: 466

CARBS: 37G

FATS: 16G

PROTEIN: 34G

20 MIN

HAWAIIAN PIZZA

I N G R E D I E N T S

1 50% Lower Carb High Protein

Pizza Base (Woolworths)

20g Sliced Honey Leg Ham

(Brand:''Don'')

60g Cubed Pineapples

(Brand:''Dole'')

45g Bega 50% Less Fat Grated Cheese

40g Leggo's Garlic, Onion & Herbs

Pizza Sauce

1 Tsp Oregano

D I R E C T I O N S

1. Start by preheating the oven to 220 degrees

celsius.

2. While the oven is preheating, lay out the

pizza base & spread 40g of pizza sauce evenly

across the base then sprinkle 1 tsp of oregano

on top.

3. Grab 20g of sliced honey leg ham, rip it

apart into small pieces with your hands &

place it evenly around the pizza base.

4. Spread 45g of low fat cheese & 60g of

cubed pineapples on top. (If the cubed

pineapples are too big for your liking you can

cut them into even smaller pieces with a

knife)

5. Once the hawaiian pizza is assembled, turn

the oven down to 180 degrees celsius (fan

forced) & bake for 10-12 minutes or until

golden. (keep your eye on it every few

minutes)

6. Take it out the oven once the pizza is

cooked.

TOTAL

CALORIES: 456

CARBS: 44G

FATS: 15G

PROTEIN: 30G

30 MIN

LOADED GRILLED CHICKEN

I N G R E D I E N T S

48g Fresh Mozzarella

(La Casa Del Formaggio)

1/2 Sliced Tomato

1 Tsp Olive Oil

1 Tsp Parsley Flakes

1 Tsp Paprika

2g All Purpose Seasoning

(Masterfoods)

300g Chicken Breast

(weighed raw, 270g cooked)

D I R E C T I O N S

1. With a knife cut 4 slices on top of the

chicken breast to create 4 pockets like shown in

the picture above. (make sure not to cut all the

way through, cut through just after half way)

2. Preheat the oven to 220 degrees celsius on fan

grill.

3. For this recipe you will be using both the

stove & the oven. Start by turning the stove on

high heat & adding 1 tsp of olive oil to a pan.

4. Cook the chicken for 5 minutes on each side of

the pan (or until golden brown)

5. Take the chicken breast & set it on a plate, let it

cool for a few minutes & add 24g of mozzarella in

one pocket then add 1 slice of tomato into the

next pocket & repeat the process for the next 2

pockets in the chicken.

6. Season the chicken with 1/2 tsp paprika & 1/2

tsp of all purpose seasoning.

7. Place the filled chicken breast in the oven &

cook for 10-15 minutes at 220 degrees celsius.

8. Take the chicken out the oven & sprinkle 1/2

tsp of paprika, 1/2 tsp of all purpose seasoning,

1 tsp of parsley flakes & enjoy! (can be stored in

fridge)

TOTAL

CALORIES: 429

CARBS: 42G

FATS: 12G

PROTEIN: 35G

35 MIN

MAC & CHEESE

I N G R E D I E N T S

80g San Remo Pasta Pro Multigrain

Protein Pasta

100ml Unsweetened Almond Milk

25g Philadelphia Light

Cream Cheese

1 Serving Light

Laughing Cow Cheese

20g Light Mozzarella Cheese

(Coles)

1 Tsp Salt

1 Tsp Parsley Flakes

1/2 Tsp Pepper

D I R E C T I O N S

1. Fill a large saucepan with water, put the

lid on & set the stove to high heat. Add

80g of protein pasta then let it cook for

12-15 minutes.

2. While the pasta is cooking on a

separate pan on high heat add 100ml of

unsweetened almond milk, 25g of

Philadelphia light cream cheese & 1

serving of light laughing cow cheese.

3. After 30 seconds season with 1 tsp of

salt, 1/2 tsp of pepper & 1/2 tsp of parsley

flakes then add 20g of light mozzarella

cheese & stir slowly on medium heat for a

few minutes until it thickens.

4. Once the cheese is bubbling & slightly

thicker, strain the pasta & add it to the

other pan with melted cheese & stir

everything together on medium heat so

the pasta & cheese combines. Keep

stirring until the cheese is as thick as

possible & stringy.

5. Sprinkle with 1/2 tsp of parsley flakes

TOTAL

CALORIES: 397

CARBS: 40G

FATS: 9G

PROTEIN: 34G

35 MIN

CHICKEN SNACK PACK

I N G R E D I E N T S

250g Baby Spud Lite Potatoes

75g Pulled Chicken (Primo)

1 Tbsp Lite Sour Cream

20g Honey Chipotle Sauce

(Sweet Baby Rays)

20g Chilli Sauce

(Master Foods)

1 Tsp All Purpose Seasoning

(Master Foods)

1 Tsp Paprika

40g Bega 50% Less Fat

Grated Cheese

D I R E C T I O N S

1. Start by preheating the oven to 220 degrees

celsius.

2. Weigh 250g of spud lite potatoes & cut them

into french fry shapes.

3. Add the cut up potato into a bowl & season

with 1 tsp of paprika & 1 tsp of all purpose

seasoning.

4. Mix together to coat the fries & place on a

baking tray with baking paper.

5. Bake the potatoes in the oven at 220 degrees

celsius for 15-20 minutes. (or until golden brown &

crispy)

6. While the potatoes are baking, in a bowl add

75g of pulled chicken & mix with 20g of Sweet

Baby Rays honey chipotle sauce.

7. Once the potatoes are baked place them in a

oven safe baking dish, Sprinkle 75g of pulled

chicken on top then add 40g of low fat cheese.

8. Bake in the oven again at 220 degrees

celsius for 5 minutes. (or until cheese has

melted)

9. Once the cheese has melted take it out the

oven & drizzle 1 Tbsp of lite sour cream & 20g of

chilli sauce on top.

TOTAL

CALORIES: 493

CARBS: 42G

FATS: 20G

PROTEIN: 33G

25 MIN

SPICY VEGETARIAN PIZZA

I N G R E D I E N T S

1 50% Lower carb High Protein

Pizza Base (Woolworths)

55g Cherry Tomatoes

50g Red Capsicum

40g Garlic, Onion & Herbs Pizza

Sauce (Leggo's)

2g Garlic

50g Sliced Mushrooms

40g Bega 50% Less Fat Grated

Cheese

5g Jalapeno

10g Chilli Sauce (Masterfoods)

1 Tsp Oregano

1 Tsp Salt

1 Tsp Pepper

D I R E C T I O N S

1. Start by preheating the oven to 220

degrees celsius.

2. While the oven is preheating lay out the

pizza base & spread 40g of pizza sauce

evenly across the base then sprinkle 1 tsp

of oregano.

3. Spread 40g of low fat cheese evenly

over the pizza base & add 55g of cherry

tomatoes, 50g of red capsicum, 50g of

sliced mushrooms, 5g of jalapenos & 2g of

garlic on top.

4. Season with 1 tsp of salt & pepper then

bake in the oven at 180 degrees celsius for

10-15 minutes. (or until golden brown &

cheese has melted, keep an eye on the

edges of the crust)

5. Finish off by drizzling 10g of chilli sauce

over the pizza & enjoy this amazing spicy

vegetarian pizza for less than 400 calories

for the WHOLE pizza!

TOTAL

(3 BOATS)

CALORIES: 489

CARBS: 34G

FATS: 35G

PROTEIN: 37G

(1 Taco Boat)

CALORIES: 163

CARBS: 11.3G

FATS: 11.5G

PROTEIN: 12.4G

11.5gF

20 MIN

BEEF TACO BOATS

I N G R E D I E N T S

3 Stand n Stuff Taco Shells

(Old El Paso)

45g Bega 50% Less Fat Grated

Cheese

30g Nandos Perinaise Sauce

1g Vegeta (Or seasoning of choice)

15g Spring Onion

30g Diced Tomato

100g Extra Lean Beef Mince

(weighed raw)

60g Shredded Iceberg Lettuce

D I R E C T I O N S

1. Start by weighing out 100g of raw extra lean

beef mince & seasoning with 1g of vegeta (or

choice of seasoning)

2. Using a non stick pan with the stove on

high heat cook the extra lean beef mince for

around 7 - 10 minutes.

3. While the mince is cooking chop the

vegetables & get all the other ingredients

ready.

4. Once the mince is cooked it's time to build

the taco boat. Start by placing 20g of

shredded iceberg lettuce at the bottom of 1 of

the taco boat shells then adding 25g of

cooked mince, 10g of diced tomato, 15g of low

fat cheese, 5g of spring onion & top it off by

drizzling 10g of Nandos perinaise sauce.

5. Repeat the process on step 4 to build the

other 2 taco boats using the exact same

measurements & enjoy!

TOTAL

(2 BOATS)

CALORIES: 416

CARBS: 34G

FATS: 8G

PROTEIN: 43G

(1 Taco Boat)

CALORIES: 208

CARBS: 16.9G

FATS: 3.8G

PROTEIN: 21.3G

20 MIN

CHICKEN TACO BOATS

I N G R E D I E N T S

150g Chicken Breast

(weighed raw, 120g cooked)

4g Mexican Seasoning

2 Stand n Stuff Taco Shells

(Old El Paso)

1/2 Diced Tomato

10g Diced Red Onion

20g Rocket

12g Diced Capsicum

2 Tbsp Lite Sour Cream

(or Greek yoghurt)

1 Tsp Paprika

D I R E C T I O N S

1. Preheat the oven to 200 degrees celsius.

2. Weigh 150g of chicken breast & season with 4g

of mexican seasoning. (or choice of seasoning)

3. Cook the chicken breast on a stick pan with the

stove on high heat. (cooking on a non stick pan is

optional. It can be cooked on a normal pan with

olive oil, calories will vary)

4. Cut the cooked chicken breast into small pieces.

5. Place 2 taco boats on an oven tray & bake in the

oven at 180 degrees celsius for 2 minutes. (this

makes the taco boats crispy, this step is optional)

6. In a small bowl mix together 2 Tbsp of lite sour

cream & 1 tsp of paprika. (this will be the sauce)

7. Now it's time to build the taco boats. In 1 taco

boat add 10g of rocket, 60g of chicken breast, 5g

of diced red onion, 5g of diced capsicum, 1/2 diced

tomato & top it off by drizzling 1 Tbsp of the lite

sour cream & paprika sauce.

8. Repeat the process for the other taco boat by

adding the leftover ingredients

TOTAL

CALORIES: 406

CARBS: 16G

FATS: 23G

PROTEIN: 39G

20 MIN

BIG MAC SALAD

I N G R E D I E N T S

150g Lean Beef Mince

30g Sliced Pickles

30g Special Burger Sauce

(Coles Big Mac Sauce)

3 Cups Shredded Lettuce

20g Bega 50% Less Fat Grated

Cheese

1/2 Tsp Salt

1/2 Tsp Pepper

D I R E C T I O N S

1. Start by weighing out 150g of lean beef

mince & seasoning with 1/2 tsp of salt & 1/2

tsp of pepper. (weighed raw, once cooked it

will weigh about 130g)

2. Cook the lean beef mince on a non stick

pan on high heat for around 10 minutes.

3. In a large bowl add 3 cups of shredded

lettuce (or as much as you like as lettuce is

SO low in calories)

4. Once the beef mince is cooked add it on

top of the shredded lettuce.

5. Cut 30g of pickles into thin slices & spread

over the salad.

6. Drizzle 30g of special burger sauce (Coles

Big Mac Sauce) over the beef mince then top

it off with 20g of low fat cheese & enjoy this

amazing low calorie & high volume big mac

salad!

TOTAL

CALORIES: 562

CARBS: 24G

FATS: 33G

PROTEIN: 32G

15 MIN

CHEESY GARLIC BREAD PIZZA

I N G R E D I E N T S

1 50% Lower Carb High Protein

Pizza Base (Woolworths)

1 Tbsp Olive Oil

5g Garlic

40g Bega 50% Less Fat Cheese

1 Smokey Cheese Slice (Coles)

1/2 Tsp Pink Himalayan Salt

1 Tsp Oregano

D I R E C T I O N S

1. Start by preheating the oven to 220 degrees

celsius.

2. After a few minutes bake the pizza base in

the oven at 200 degrees celsius for 5 minutes

to make it nice & crispy.

3. In a small bowl add 1 Tbsp of olive oil, 1 tsp

of garlic, 1/2 tsp of pink himalayan salt & 1 tsp

of oregano then mix it all together.

4. Take the pizza base out the oven & spread

the mixture from step 2 evenly across the

pizza base.

5. Spread 40g of low fat cheese across the

pizza base.

6. Cut 1 slice of smokey cheese into small

pieces & spread evenly on top.

7. Bake in the oven again at 200 degrees

celsius for 3 - 5 minutes until the cheese has

melted & enjoy!

TOTAL

CALORIES: 504

CARBS: 47G

FATS: 10G

PROTEIN: 51G

25 MIN

SPICY CHICKEN RICE BOWL

I N G R E D I E N T S

180g Chicken Breast

1 Tsp Paprika

1/2 Tsp All Purpose Seasoning

1 Tsp Chilli Flakes

50g Red Onion

1 Tsp Olive Oil

1 Cup Cooked White Rice (158g)

D I R E C T I O N S

1. Start off by weighing out 180g of chicken

breast & cutting the chicken into small cubes.

2. Place the chicken in a bowl & add 1 tsp of

paprika, 1/2 tsp of all purpose seasoning & 1 tsp

of chilli flakes then mix it all together.

3. Dice 50g of red onion & place it to the side for

now.

4. Now it's time to cook the chicken. Add 1 tsp

of olive oil to a pan on high heat & add the

chicken once the oil is hot.

5. Let the chicken cook for around 10 minutes &

slowly mix it around while it's cooking.

6. After 10 minutes add 50g of diced red onion &

keep mixing while letting it cook for another 5

minutes.

7. Once the chicken is cooked add it to a bowl

with 1 cup of cooked white rice (158g) & that's it!

The chicken on its own came out to less than

300 calories & this whole meal is only 500

calories in total.

TOTAL

CALORIES: 464

CARBS: 45G

FATS: 11G

PROTEIN: 42G

25 MIN

FRIED CHICKEN BURGER

I N G R E D I E N T S

150g Chicken Breast

1 Brioche Bun (Coles)

10g Crushed Corn Flakes

15g Oak Lettuce

15g Egg Whites (Or 1 egg, calories

& macros will vary)

10g Oat Flour

(Blended Oats)

30g 99% Fat Free Mayonnaise

(Praise)

1/2 Tsp Salt

1/2 Tsp Pepper

1 Tsp Garlic Salt

1 Tsp Paprika

D I R E C T I O N S

1. Start by weighing out 150g of chicken breast &

season with 1/2 tsp of salt, 1/2 tsp of pepper, 1

tsp of garlic salt & 1 tsp of paprika on each side.

2. Add 10g of crushed corn flakes & 10g of oat

flour onto a plate & mix together with a fork.

3. In a separate bowl add 15g of egg whites &

soak the chicken breast into the egg whites

then cover each side of the chicken breast with

the corn flake & oat crumbed mixture. (make

sure the chicken breast is evenly coated)

4. Air fry the chicken breast at 200 degrees

celsius for 15-17 minutes.

5. Now it's time to build the burger! Spread 15g

of fat free mayonnaise on the bottom bun, add

the chicken breast, add 15g of oak lettuce &

finish by spreading the other 15g of fat free

mayonnaise onto the bottom of the top bun.

TOTAL

CALORIES: 477

CARBS: 17G

FATS: 19G

PROTEIN: 57G

25 MIN

STICKY BUFFALO

CHICKEN BITES

I N G R E D I E N T S

3 Cheese Corn

Thins/Rice Cakes

(Flavoris optional)

200g Diced Chicken Breast

(Around 160g Cooked)

70g Sweet Baby Rays Buffalo

Wing Sauce

1 Small Egg

1 Tsp Paprika

D I R E C T I O N S

1. Snap 3 cheese corn thins/rice cakes into small

pieces and add them into a blender cup with 1 tsp of

garlic salt & 1 tsp of paprika then blend into a

powder.

2. Pour the blended powder onto a plate.

3. In a separate small bowl add 1 egg & mix the egg

together.

4. Cut 200g of chicken breast into small nugget/bite

sized shapes.

5. One by one soak each piece of chicken in the egg

then roll & cover the chicken completely with the

powdered mixture. (this will create a crumbled like

coating)

6. Bake at 180 degrees celsius for 15 minutes in the

air fryer.

7. In a separate bowl add 70g of Sweet Baby Rays

buffalo wing sauce.

8. When the chicken is ready add each piece

individually into the bowl & coat with the sauce.

9. Once every piece has been coated in the

sauce place it back into the air fryer again

at 180 degrees celsius for 5 minutes.

10. After 5 minutes coat each piece of

chicken with the leftover sauce & enjoy!

TOTAL

CALORIES: 369

CARBS: 30G

FATS: 12G

PROTEIN: 42G

2 MIN

HIGH PROTEIN

CORN THIN SNAC

I N G R E D I E N T S

5 Corn Thins

(or rice cakes)

150g Low Fat Cottage Cheese

1 Chilli Tuna Can

(Brand: Sirena)

D I R E C T I O N S

1. Place 5 corn thins/rice cakes onto a big

plate or board.

2. Spread 30g of low fat cottage cheese

evenly across each corn thin (5 corn thins).

3. Evenly spread the chilli tuna across each

corn thin on top of the low fat cottage cheese.

(1 can)

FOOD HACK!

IF YOU DON'T LIKE THE TEXTURE OF COTTAGE

CHEESE, BLENDING

IT WILL TURN IT INTO THE SAME TEXTURE AS

CREAMY SAUCE!

TOTAL

CALORIES: 483

CARBS: 39G

FATS: 14G

PROTEIN: 41G

25 MIN

LOADED BEEF NACHOS

I N G R E D I E N T S

Low Calorie Wrap/Tortilla

(Mission Low Gi+Protein Wrap)

130g Extra Lean Beef Mince

(115g Cooked)

25g Low Fat Cheese

(Beqa 50% Less Fat Cheese)

2 Tbsp Lite Sour Cream

1 Tsp Salsa

1/2 Tomao (Diced)

10g Red Onion

10g Capsicum/Chilli Pepper

1 Tsp Paprika

1 Tsp Garlic Salt

1 Tsp Mexican Seasoning

1 Tsp Parsley Flakes

Lemon Juice

Avocado Oil/Low Calorie

Cooking Spray (Optional)

D I R E C T I O N S

1. Start by spraying the wrap with a tiny bit of

avocado oil/low calorie cooking spray. (optional but

helps keep the seasonings sick to the wrap)

2. Once the wrap has been oiled cut it into

strips/triangle shapes using a knife or scissors.

3. Season with 1 tsp of paprika & 1 tsp of garlic salt

then bake in the air fryer at 180 degrees celsius for 3

minutes. (If using an oven bake for 5 minutes)

4. Turn the stove on high heat & using a non stick

pan cook 130g of extra lean beef mince & season

with 1 tsp of mexican seasoning & 1 tsp of salsa.

5. Cook all the way through & keep mixing gently

for around 10 minutes until the meat is cooked.

6. Place the baked wrap strips into a oven safe bowl

with the meat on top & add 25g of low fat cheese

on top then bake in the air fryer/oven for 2 minutes

until the cheese melts.

7. In a small separate bowl add 1/2 diced tomato,

10g of diced red onion, 10g of diced capsicum, 1 tsp

of parsley flakes & a drop of lemon juice then mix

together with a fork.

8. Once the cheese has melted on the nachos take

it out the oven & add the toppings you just mixed

together from step 7 on top.

9. Drizzle 2 Tbsp of lite sour cream over the nachos

I N G R E D I E N T S

140g Chicken Breast

(weighed raw)

1 Cheese Corn Thin

(or rice cake)

35g Egg Whites (or 1 egg)

35g Garlic, onion & herbs pizza

sauce (Leggo's)

25g Light Shredded Mozzarella

Cheese (Coles)

1/2 Tsp Salt

1/2 Tsp Pepper

1 Tsp Garlic Salt

1 Tsp Paprika

TOTAL

CALORIES: 358

CARBS: 11G

FATS: 12G

PROTEIN: 50G

35 MIN

CHICKEN PARMIGIAN

D I R E C T I O N S

1. Start by weighing 140g of chicken breast &

beat to flatten. (I used a wooden dough roller)

2. In a blender cup add 1 cheese corn thin, 1/2

tsp of salt, 1/2 tsp of pepper, 1 tsp of garlic salt

& 1 tsp of paprika then blend together for 1

minute.

3. Once blended pour the corn thin mixture

onto a plate & in a separate bowl add 35g of

egg whites.

4. Preheat the oven at 200 degrees celsius.

5. Soak the chicken breast in the egg whites

then place it on the plate with the blended

corn thin & coat evenly, this will create the

coating for the chicken breast. (make sure the

chicken breast is coated on each side)

6. Bake the chicken breast in the oven at 220

degrees celsius for 20 minutes. (flip over half

way through at the 10 minute mark)

7. Once the chicken is cooked add 35g of pizza

sauce on top & 25g of light mozzarella cheese.

8. Bake in the oven again at 220 degrees

celsius for 5 minutes until the cheese has

melted

PER SERVE

(12 SERVINGS)

CALORIES: 86

CARBS: 12G

FATS: 3G

PROTEIN: 3G

25 MIN

CHEESY GARLIC BREAD

I N G R E D I E N T S

6 English Breakfast Muffins

(Brand TipTop)

20g Light Margarine/Butter

(Brand Nuttelex Lite Margarine)

1 Diced Garlic Clove

2g Rosemary Leaves

(optional)

2g Parsley Flakes

1 Tsp Garlic Salt

60g Light Mozzarella

(Coles)

D I R E C T I O N S

1. Start by breaking each english breakfast

muffin in half (6 muffins) then cut both slices of

each muffin in half (this will create 4 slices

instead of 2 for each breakfast muffin)

2. Preheat the oven at 200 degrees celsius.

3. In a small bowl mix together 20g of light

margarine/butter, 1 diced garlic clove, 2g of

rosemary leaves, 2g of parsley flakes & 1 tsp of

garlic salt.

4. Spread the margarine/butter mix evenly

across each english breakfast slice (12 slices in

total)

5. One by one place 10g of light mozzarella onto

6 of the cut up slices & place the other 6 slices

on top to create 6 sandwiches like shown in the

picture above.

6. Add aluminum foil into a oven safe baking

dish/tray & place all english muffins inside in a

long single file line. (like shown in the picture

above, make sure they are tight together &

won't fall over)

7. Bake in the oven at 180 degrees Celsius for 10

- 15 minutes & enjoy! (or until the cheese has

melted & the edges are crispy)

TOTAL

CALORIES: 414

CARBS: 41G

FATS: 15G

PROTEIN: 28G

MEAT FREE TORTILLA PIZZA

I N G R E D I E N T S

1 Low Calorie

Wrap/Tortilla (I used

Mission Low GI +

Protein Wrap)

50g Chopped

Mushrooms

50g Cherry Tomatoes

(cut each one in half)

25g Light Mozzarella

Cheese (Coles)

20g Baby Spinach

30g Garlic, Onion &

Herbs Pizza Sauce (I

used Leggo's)

45g Bocconcini

Cheese (Woolworths)

1/2 Tsp Oregano

D I R E C T I O N S

1. Start by preheating the oven at 200

degrees celsius.

2. Once the oven is hot place the low calorie

wrap/tortilla onto an oven tray & bake for 2 - 4

minutes at 180 degrees celsius. (this will make

the wrap crispy & will stop it from being

floppy)

3. When the wrap is nice & crispy take it out

the oven & spread 30g of pizza sauce evenly all

the way to the edges.

4. Sprinkle 1/2 tsp of oregano then add 20g of

baby spinach, 50g of cherry tomatoes (cut

each one in half), 50g of chopped mushrooms,

25g of light

mozzarella & 45g of bocconcini cheese.

5. Bake in the oven again at 180 degrees

for 5 - 10 minutes or until the cheese has

melted

20 MIN

TOTAL

CALORIES: 413

CARBS: 40G

FATS: 11G

PROTEIN: 37G

15 MIN

PROTEIN CRUNCHY

BEEF WRAP

I N G R E D I E N T S

120g Extra Lean Beef Mince

(100g Cooked)

1 Low Calorie Wrap/Tortilla

(Mission Lite Wrap)

*Has to be a bigger wrap due to

how it will be folded*

25g Light Mozzarella Cheese

(Coles)

1/2 Diced Tomato

10g Diced Red Onion

20g Baby Spinach

3g All Purpose Seasoning

(or seasoning of choice)

D I R E C T I O N S

1. Start by cooking 120g of extra lean beef

mince on a non stick pan with the stove on

high heat.

2. When the mince is about half way cooked

add 3g of all purpose seasoning & keep mixing

while the mince is cooking through.

3. Once the mince has cooked completely

place it in the middle of the wrap in a circle &

then on top add 25g of light mozzarella

cheese, 1/2 diced tomato, 10g of diced red

onion & 20g of baby spinach.

4. Now it's time to fold the wrap & this part

may be a little tricky with the fingers. Tightly

fold the edges up of the wrap over to the

center, holding each fold whilst working all the

way around the wrap.

5. Cook the wrap on a non stick pan with the

stove on high heat for 2 - 3 minutes on each

side until golden brown & enjoy!

(you could also use a sandwich toaster)

TOTAL

CALORIES: 483

CARBS: 31G

FATS: 20G

PROTEIN: 42G

35 MIN

BIG MAC LOADED FRIES

I N G R E D I E N T S

250g Potatoes

(Spud Lite)

150g Extra Lean Beef Mince

(120g cooked)

35g Low Fat Cheese

(Bega 50% Less Fat Grated Cheese)

10g Diced Red Onion

15g Sliced Pickles

20g Coles Special Burger Sauce

(Big Mac Sauce)

1 Tsp Pepper

1 Tsp Salt

2g All Purpose Seasoning

(or seasoning of choice)

---

If needed this is how you can make

home-made Big Mac Sauce.

SEASON WITH SALT AND CHILL UNTIL

READY TO USE.

- 2 SERVINGS LOW FAT MAYONNAISE

- 1 TSP GHERKIN RELISH

- 1 TSP WHITE VINEGAR

- 1 TSP MILD MUSTARD

- 1/2 TSP ONION POWDER

- 1 TSP GARLIC POWDER

- 1/2 TSP SMOKED PAPRIKA

D I R E C T I O N S

1. Start by weighing out 250g of potatoes & cutting

them into french fry shapes.

2. Preheat the oven to 200 degrees celsius.

3. Place the potatoes in a bowl, add 2g of all purpose

seasoning & mix well.

4. Place the potatoes on an oven tray with baking

paper & bake in the oven at 220 degrees celsius for

15 - 20 minutes or until cooked. (spud lite potatoes

cook quicker than regular potatoes)

5. While the potatoes are cooking season 150g of

extra lean beef mince with 1 tsp of salt & pepper.

6. Cook the mince on a non stick pan with the stove

on high heat.

7. Once the potatoes & mince are cooked place the

potatoes in an oven safe baking dish with the mince

on top.

8. Sprinkle 35g of low fat cheese on top & bake in the

oven again for 5 minutes at 220 degrees celsius or

until the cheese has melted.

9. Finish off by adding 10g of diced red

onion, 15g of sliced pickles & 20g of Coles

special burger sauce

TOTAL

CALORIES: 349

CARBS: 32G

FATS: 5G

PROTEIN: 40G

22 MIN

BREAKFAST BURGER

I N G R E D I E N T S

100g Extra Lean Beef Mince

1 Tsp Salt

1 Tsp Pepper

25g Low Fat Cheese

(Bega 50% less fat grated cheese)

20g Sliced Honey Leg Ham

(Brand: Don, 2 Slices)

1 Egg

1 High Fibre Low GI Soft Round Roll

(Coles)

1 Tbsp Sriracha

15g Baby Spinach

D I R E C T I O N S

1. Start by weighing out 100g of extra lean beef

mince & form into two 50g patties.

2. Season the patties with 1 tsp of salt & 1 tsp of

pepper then place 25g of low fat cheese in the

middle of 1 patty.

3. Place one patty on top of another & press

down on the edges to seal the patties together.

4. Cook the patty on a non stick pan on high

heat for 5 minutes on each side. (or using a

normal pan with olive oil)

5. Using the same pan cook 1 egg & 20g of sliced

honey leg ham.

6. Once everything is cooked it's time to build

the burger! Grab the bread roll & add 1 tbsp of

sriracha, 15g of baby spinach & the rest of the

ingredients that were cooked in the steps

above.

TOTAL

CALORIES: 438

CARBS: 41G

FATS: 7G

PROTEIN: 51G

45 MIN

BERRY FRENCH

TOAST CASSEROLE

I N G R E D I E N T S

1 Egg

200g Egg Whites

2 Tbsp Sugar Free Maple Syrup

2g Baking Powder

50ml Unsweetened Almond Milk

1/2 Serving Protein Powder

(Vanilla Creme by Rule1)

10g Stevia

110g Frozen Mixed Berries

(microwaved)

3 Slices Low Calorie Bread

(Brand: Country Split)

Toppings:

100g Vanilla Yoghurt

(Brand: YoPro)

30g Frozen Mixed Berries

(microwave for 1 minute)

D I R E C T I O N S

1. In a bowl add 1 egg, 200g egg whites, 2 tbsp

sugar free maple syrup, 2g baking powder,

50ml unsweetened almond milk, 1/2 serving

protein powder, 10g stevia & mix everything

together.

2. Spray a small oven safe baking dish with a

tiny bit of non stick spray & pour the mixture

inside.

3. Microwave 110g of frozen mixed berries for 1

minute then add them to the baking dish.

4. Rip 3 slices of low calorie bread into small

pieces & add that to the mixture as well.

5. Bake in the oven at 200 degrees celsius for

30-35 minutes.

6. Once baked add 100g of vanilla Yogurt on

top with 30g of microwaved frozen mixed

berries & enjoy! Store in fridge if needed.

TOTAL

CALORIES: 379

CARBS: 33G

FATS: 12G

PROTEIN: 36G

5 MIN

BISCOFF LAVA CAKE

I N G R E D I E N T S

1 Serving Chocolate

Protein Powder

(Brand: Rule1 Chocolate Fudge)

24g Powdered Peanut Butter With

Cocoa (or regular powdered

peanut butter)

2g Baking Powder

100ml Unsweetened Almond Milk

1 Crushed Biscoff Biscuit

15g Biscoff Spread

(melted in microwave)

D I R E C T I O N S

1. In a bowl add 1 serving of chocolate protein

powder, 2g of baking powder, 24g of

powdered peanut butter with cocoa & mix the

dry ingredients together.

2. Pour 100ml of unsweetened almond milk

into the bowl then mix the dry & wet

ingredients together to combine.

3. Pour the mixture into a bowl & microwave

for around 1-2 minutes.

4. Add 1 crushed biscoff biscuit on top then

drizzle 15g of melted biscoff spread & enjoy!

(PER SERVE)

6 SERVINGS

CALORIES: 82

CARBS: 9G

FATS: 2G

PROTEIN: 7G

25 MIN

OREO DONUTS

I N G R E D I E N T S

1/2 Tsp Cocoa Powder

1 Egg

90g Vanilla Yoghurt

(Brand: YoPro)

10g Stevia

(or sweetener of choice)

40g Oat Flour

(blended oats)

1/2 Tsp Baking Soda

Salt

Toppings:

2 Crushed Original Oreos

1/2 Serving Protein Powder

(Cookies & Cream flavor

but any flavorworks)

50g Vanilla Yoghurt

D I R E C T I O N S

1. In a bowl add 1/2 tsp of cocoa powder, 1

egg, 90g of vanilla yoghurt, 10g of stevia, 40g

of oat flour, 1/2 tsp of baking soda & a dash of

salt. Mix well to combine.

2. Pour the mixture into a non stick donut

baking tray (or regular donut baking tray with

non stick spray)

3. Bake in the oven at 180 degrees celsius for

15 minutes (let the donuts cool for 5 minutes

before taking them out the donut tray)

4. While the donuts are baking crush 2 oreos

on a separate plate.

5. Grab another plate & add ½ serving of

protein powder with 50g of vanilla Yogurt

then mix it together. (this will be your frosting

& the crushed oreos will be the topping)

6. One by one dip the top of each donut into

the frosting then into the crushed oreos

(PER SERVE)

4 SERVINGS

CALORIES: 145

CARBS: 11G

FATS: 4G

PROTEIN: 16G

45 MIN

BAKED BERRY CHEESECAKE

I N G R E D I E N T S

2 Eggs

1 Tsp Vanilla Extract

400g Low Fat Cottage Cheese

150g Frozen Mixed Berries

(microwaved & drained)

15g Plain Flour

(Brand: Vetta Smart

Protein Plain Flour)

Lime Zest (optional)

50g Stevia

Icing Powder Classic

Monkfruit Sweetener

(optional topping)

D I R E C T I O N S

1. Start by preheating the oven to 160 degrees

celsius.

2. Line the base of a pan/baking dish with

baking paper & spray with non stick spray.

(i used a 20cm round pan from Woolworths)

3. Add all the ingredients (except for the berries

& icing powder) into a food processor/blender

& blend until smooth.

4. Spoon half the mixture into the pan/baking

dish, sprinkle the berries on top then add the

rest of the mixture & smooth the top of the

cake.

5. Bake in the oven for 30-35 minutes or until

the cake is fully set.

6. Once the cake is baked allow the cake to

cool for 1 hour.

7. After an hour slowly remove the cake from

the pan, sprinkle sugar free icing powder on

top, add fruit, cut & enjoy!

(or whichever toppings you like)

STORE IN FRIDGE

(PER SERVE)

6 SERVINGS

CALORIES: 126

CARBS: 13G

FATS: 6G

PROTEIN: 4G

25 MIN

NUTELLA DONUTS

I N G R E D I E N T S

40g Oat Flour

(blended oats)

1 Egg

100g Vanilla Yoghurt

(Brand: YoPro)

1 Tbsp Stevia

(or sweetener of choice)

1/2 Tsp Baking Soda

90g Melted Nutella

(15g on each donut)

Monkfruit Sugar Free

Icing Powder (optional)

D I R E C T I O N S

1. In a bowl add 40g of oat flour, 1 egg, 100g of

vanilla yoghurt, 1 tbsp of stevia, 1/2 tsp of

baking soda & mix well to combine.

2. Pour the mixture into a non stick donut

baking tray (or regular donut baking tray with

non stick spray)

3. Bake in the oven at 180 degrees celsius for 15

minutes (let the donuts cool for 5 minutes

before taking them out the donut tray)

4. Melt 90g of nutella in the microwave

5. Take the donuts out the baking tray & lightly

sprinkle sugar free icing powder across the

donuts (optional)

6. Drizzle 15g of melted nutella across each

donut (6 donuts in total)

(PER SERVE)

4 SERVINGS

CALORIES: 186

CARBS: 16G

FATS: 6G

PROTEIN: 16G

45 MIN

BAKED NUTELLA CHEESECAKE

I N G R E D I E N T S

Eggs

1 Tsp Vanilla Extract

400g Low Fat Cottage Cheese

30g Nutella

15g Plain Flour

(Brand: Vetta Smart Protein

Plain Flour)

50g Stevia

Icing Powder Classic

Monkfruit Sweetener

(optional topping)

D I R E C T I O N S

1. Start by preheating the oven to 160 degrees

celsius.

2. Line the base of a pan/baking dish with

baking paper & spray with non stick spray.

(i used a 20cm round pan from Woolworths)

3. Add all the ingredients (except for the

nutella & icing powder) into a food

processor/blender & blend until smooth.

4. Spoon half the mixture into the pan/baking

dish, drizzle 15g of nutella on top then add the

rest of the mixture.

5. Using a butter knife/fork swirl it through the

mixture.

6. Bake in the oven for 30-35 minutes or until

the cake is fully set.

7. Once the cake is baked allow the cake to

cool for 1 hour.

8. After an hour slowly remove the cake from

the pan, sprinkle sugar free icing powder on

top & enjoy!

STORE IN FRIDGE

TOTAL

CALORIES: 214

CARBS: 13G

FATS: 6G

PROTEIN: 28G

5 MIN

STRAWBERRY & WHITE

CHOCOLATE PROTEIN

MUG-CAKE

I N G R E D I E N T S

30ml Unsweetened Almond Milk

20g Vanilla Protein Powder

(or flavor of choice)

15g Oat Flour (blended oats)

1/2 Tsp Baking Powder

2 Tbsp Sugar Free Maple Syrup

1 Tsp Brown Sugar Stevia

(or any sweetener)

10g Diced Strawberries

Toppings:

1 Serving No Added Sugar White

Chocolate

10g Diced Strawberries

3g Brown Sugar Stevia

(optional)

D I R E C T I O N S

1. In a small bowl/mug add 30ml of

unsweetened almond milk, 20g of vanilla

protein powder, 15g of oat flour, 1/2 tsp of

baking powder, 2 tbsp of sugar free maple

syrup, 1 tsp of brown sugar stevia, 10g of diced

strawberries & mix together.

2. Place 1 serving of no added sugar white

chocolate in the middle of the mug &

microwave for 45 seconds – 1 minute.

3. Once cooked add 10g of diced strawberries

on top, 3g of brown sugar stevia (optional)

TOTAL

CALORIES: 449

CARBS: 45G

FATS: 3G

PROTEIN: 60G

5 MIN

CEREAL FRUIT BOWL

I N G R E D I E N T S

250g Protein Yogurt

(Strawberry flavorby YoPro)

45g Milo Protein Cereal

(or any protein cereal)

1 Serving Protein Powder

(Vanilla creme by ''Rule1'')

30g Blueberries

50g Chopped Strawberries

D I R E C T I O N S

1. In a bowl add 250g of protein Yogurt and 1

serving of protein powder then mix together.

2. Add 30g of blueberries, 50g of chopped

strawberries & finish off by adding 45g of milo

protein cereal.

TOTAL

CALORIES: 340

CARBS: 48G

FATS: 7G

PROTEIN: 24G

10 MIN

PB & J - TOASTED SANDWICH

I N G R E D I E N T S

4 Slices ''Country Split'' Bread

(or any low calorie bread of

choice)

2 Servings (24g)

''Marmadukes''

Powdered Peanut Butter

(or any brand of

powdered peanut butter)

2 Tbsp Sugar Free Maple Syrup

60g 95% Less Sugar Strawberry

Fruit Spread (Natvia)

D I R E C T I O N S

1. In a small cup add 2 servings of powdered

peanut butter & 2 Tbsp of sugar free maple

syrup then mix it together with a spoon until it

is a thick consistency similar to peanut butter.

(add the sugar free maple syrup slowly while

mixing to create your desired texture)

2. Once you have made the mixture spread 1/2

of the powdered peanut butter spread onto

one slice of bread & then spread 30g of 95%

less sugar strawberry fruit spread on top.

3. Repeat the process on step 2 for the other

slice of bread. (2 slices with powdered peanut

butter mixture & fruit spread and the other 2

slices without

anything)

4. Place each slice of bread together to form a

sandwich.

5. Bake in the oven/air fryer at 200 degrees

celcius for 5 minutes

TOTAL

CALORIES: 391

CARBS: 29G

FATS: 11G

PROTEIN: 42G

5 MIN

CHOCOLATE LAVA CAKE

I N G R E D I E N T S

10g Cocoa Powder

25g Powdered Peanut Butter (PB2)

3g Baking Powder

1 Serving Chocolate Protein Powder

(''Rule1'')

100ml Unsweetened Almond Milk

Topping:

1/2 Serving Powdered Peanut

Butter Mixed with Water

1 Serving Halo Top Plant Based

Caramel Choc Pretzel Ice Cream

D I R E C T I O N S

1. In a bowl add 10g of cocoa powder, 25g of

powdered peanut butter, 3g of baking powder

& 1 serving of chocolate protein powder.

2. Mix the dry ingredients together with a fork

then add 100ml of unsweetened almond milk &

mix again for 20 seconds.

3. Pour the mixture into a smaller oven safe

bowl/dish & microwave for 1 minute.

(or 1:30 if it is still too liquidy)

4. Mix 1/2 serving of powdered peanut butter

with a few drops of water & keep mixing and

adding water slowly until you have a peanut

butter like texture.

5. Add 1 serving of Halo Top ice cream & the

powdered peanut butter mixture as the

topping. (toppings are optional & customizable

to your liking)

MACROS WITHOUT TOPPINGS:

CALORIES: 269

PROTEIN: 39g

CARBS: 29G

FAT: 6G

TOTAL

CALORIES: 138

CARBS: 4G

FATS: 2G

PROTEIN: 26G

5 MIN

HIGH PROTEIN ICED COFFEE

I N G R E D I E N T S

1.5 Tbsp Nescafé Gold

Instant Coffee

(Or your choice of coffee powder)

1 Serving Protein Powder

(your choice of flavor & brand.)

2 Tbsp Natvia Gold Sweetener

(brown sugar alternative &

optional for a sweeter taste)

100ml Unsweetened Almond Milk

Water

1 Cup Ice

D I R E C T I O N S

1. First start by boiling a jug of water.

2. While the water is boiling add 1 serving of protein

powder to a protein shaker bottle. (or if you don't

have a shaker you can use a normal cup)

3. Pour 100ml of unsweetened almond milk (or your

choice of milk) into the shaker bottle.

4. Shake the bottle to create a protein shake & set it

aside for now. (mix with a spoon if using a normal

cup, but make sure to mix well so there is no

clumps)

5. By now the water should be hot & ready. Grab the

main coffee cup & add 1.5 Tbsp of instant coffee.

6. Pour boiling water into the coffee cup till it

reaches about 1/3 of the cup & mix well with a

spoon.

7. Add 1 cup of ice to the coffee.

8. Pour the protein shake you mixed earlier into the

coffee cup.

9. Add 2 Tbsp of Natvia gold sweetener. (Optional

for the ones that love sweetness)

10. Add your choice of toppings or drink as it is.

TOTAL

CALORIES: 444

CARBS: 33G

FATS: 10G

PROTEIN: 53G

30 MIN

STRAWBERRY CAKE

I N G R E D I E N T S

40g Oat Flour (blended oats)

100ml Unsweetened Almond Milk

(or milk of choice)

1 Serving Protein Powder

(''Rule1'')

10g Natural Sweetener

(stevia, or sweetener of choice)

1/2 Tsp Baking Powder

110g Egg Whites

(or 2 large eggs but macros will

vary)

5ml Olive Oil (stops the cake from

being dry & keeps it moist)

Strawberry Sauce:

50g Sliced Strawberries

5g Natural Sweetener/Stevia

100g YoPro Vanilla Protein

Yogurt (or Yogurt of

choice)

Toppings:

30g Sliced Strawberries

D I R E C T I O N S

1. Preheat the oven to 200 degrees celsius.

2. In a bowl add 40g of oat flour, 100ml of

unsweetened almond milk, 1 serving of protein

powder, 10g of natural sweetener/stevia, 1/2

tsp of baking powder, 110g of egg whites & 5ml

of olive oil.

3. Mix everything together & pour the mixture

into a non stick oven baking dish. (or regular

baking dish with baking paper)

4. Bake in the oven at 200 degrees celsius for

15 minutes.

5. While the caking is baking, in a separate

bowl add 50g of strawberries & 5g of natural

sweetener/stevia.

6. Microwave the bowl of strawberries for 1

minute, take it out & mix it around with a fork

then put it back in the microwave for another

45 seconds - 1 minute.

7. Add 100g of vanilla protein Yogurt to the

bowl of microwaved strawberries & mix well.

(this will create the sauce on top of the cake)

8. Take the cake out the oven & let it cool for 5

minutes then pour the strawberry sauce on

top.

9. Add 30g of sliced strawberries as the

topping & that's it, enjoy!

TOTAL

CALORIES: 334

CARBS: 38G

FATS: 5G

PROTEIN: 32G

5 MIN

HIGH PROTEIN OATS

I N G R E D I E N T S

30ml Unsweetened Almond Milk

40g Blueberries

60g Chopped Strawberries

50g Uncle Tobys Oats

1 Serving Vanilla Protein Powder

(''Rule1'')

10g Natvia Brown Sugar Stevia

Water

D I R E C T I O N S

1. In a bowl add 50g of oats & pour water into

the bowl until the oats are covered. (the key to

having the best consistency for the protein

oats is to make sure you do not overfill the

bowl with too much water, fill until the water is

leveled with the oats)

2. Microwave the oats for 2 minutes.

3. Once the oats are ready take the bowl out &

let it cool for 1 minute.

4. Add 30ml of unsweetened almond milk to

the bowl.

5. Add 1 serving of protein powder. (Rule1

Vanilla Creme is my favourite for oats)

6. Mix the protein powder & oats gently with a

spoon until combined.

7. Sprinkle 10g of Natvia brown sugar stevia on

top. (makes it extra sweet & only 0.5 calories

per serving)

8. Add 60g of chopped strawberries, 40g of

fresh blueberries

TOTAL

CALORIES: 191

CARBS: 11G

FATS: 6G

PROTEIN: 22G

5 MIN

CHOCOLATE MUG-CAKE

I N G R E D I E N T S

20g Vanilla Protein Powder

(''Rule1'')

10g Oat Flour

5g Cocoa Powder

40ml Unsweetened Almond Milk

1 Serving No Added Sugar

Dark Chocolate/Milk Chocolate

(Brand: Well Naturally)

1/2 tsp Baking Powder

2 Tbsp Sugar Free Maple Syrup

Optional:

4g Powdered Peanut Butter

mixed with 1 tsp water.

D I R E C T I O N S

1. In a mug/ramiken add 10g of oat flour

(blended oats) followed by 20g of protein

powder, 5g of cocoa powder, 1/2 tsp of baking

powder, 2 Tbsp of sugar free maple syrup,

40ml of unsweetened almond milk & mix it all

together until there is no clumps.

2. Now add 1 serving of no added sugar dark

chocolate in the middle of the mixture &

microwave for 45 seconds. (keep an eye on it

as all microwaves have different settings but

45 seconds is the perfect time for most

microwaves, if it starts to overflow stop the

microwave & let it cool before pressing

continue if needed)

3. Mix 4g of PB2 (powdered peanut butter) with

about 1 tsp of water or until desired texture, if

you like peanut butter more runny use more &

slowly keep adding water while mixing

(powdered peanut butter is an optional

topping)

4. Pour the PB2 on top of the mug-cake &

enjoy! The middle will be filled with melted

chocolate. This is the perfect recipe for

someone craving a quick sweet tooth snack.

PER SERVE

(9 SERVINGS)

CALORIES: 103

CARBS: 8G

FATS: 4G

PROTEIN: 7G

10 MIN

BISCOFF PROTEIN BALLS

I N G R E D I E N T S

60g Oat Flour

(Blended Oats)

2 Servings Vanilla Protein Powder

(Or any flavour)

80g Lotus Biscoff Spread

20ml Unsweetened Almond Milk

Optional Topping:

1 Serving Melted No Added Sugar

Dark Chocolate

Sprinkle Of Oat Flour

D I R E C T I O N S

1. In a big bowl add 60g of oat flour, 2 servings

of vanilla protein powder, 80g of biscoff

spread, 20ml of unsweetened almond milk &

mix together until thick. (add more milk if

needed slowly)

2. Roll the mixture with your hands into 9

smaller balls (30g each ball)

3. Place each ball onto a board, big plate or

large surface that can fit in the freezer.

4. Melt & drizzle 1 serving of no added sugar

dark chocolate & a dash of oat flour across the

balls. (toppings are optional & customisable)

5. Freeze for 1-2 hours & enjoy! (store in fridge

or freezer)

TOTAL

CALORIES: 365

CARBS: 30G

FATS: 11G

PROTEIN: 34G

30 MIN

MINI CHOCOLATE

PROTEIN CAKE

I N G R E D I E N T S

12g Cocoa Powder

30g Oat Flour

(Blended oats)

60ml Unsweetened Almond Milk

20g Natural Sweetener (Natvia)

Salt

2g Baking Powder

63g Egg Whites

5ml Olive Oil

2ml Salted Caramel FlavorDrops

(Optional)

15g Sprinkles

(Optional)

Optional Protein Icing:

1 Serving Chocolate

Protein Powder

(Rule 1 Chocolate Fudge)

100g Vanilla Protein Yogurt (YoPro)

D I R E C T I O N S

1. In a bowl add all the dry ingredients. 30g of

oat flour (blended oats), 12g of cocoa powder,

20g of natural sweetener (stevia), 2g of baking

powder & a dash of salt.

2. Mix together the dry ingredients.

3. Now add the wet ingredients to the bowl.

63g of egg whites, 60ml of unsweetened

almond milk, 5ml of olive oil & a drop of salted

caramel flavordrops (optional)

4. Mix everything together until there is no

clumps.

5. Pour the mixture into a on stick baking dish

(baking paper is optional) or if using a normal

dish spray with non stick spray beforehand.

6. Bake in the oven at 200 degrees Celsius for

20 minutes.

7. To make the protein icing, in a bowl mix

together 100g of vanilla protein Yogurt (YoPro)

& 1/2 serving of chocolate protein

powder.

8. Let the cake cool then spread the protein

icing on top, add 15g of sprinkles

TOTAL

CALORIES: 326

CARBS: 27G

FATS: 1G

PROTEIN: 53G

15 MIN

I N G R E D I E N T S

80g Banana

5g Baking Powder

130g Egg Whites

(or 3 regular eggs but macros will vary)

1 Serving Vanilla Protein Powder

(or flavorof choice)

1/2 Tsp Vanilla Extract

1 Tsp Cinnamon

Toppings:

1 Tbsp Light Whipped Cream

1/2 Serving Chocolate

Protein Powder (or flavor of choice)

15g Blueberries

15ml Unsweetened Almond Milk

(water can be substituted or milk of

choice)

HAVING 2 DIFFERENT PROTEIN POWDER FLAVOURS

ISN'T NECESSARY IF YOU DON'T HAVE MORE THAN 1

OPTION, THE CHOICE IS TOTALLY UP TO YOU & WHAT

YOU HAVE AVAILABLE. YOU CAN EITHER USE 1

FLAVORFOR THE PANCAKES & THE PROTEIN SAUCE

OR SWITCH IT UP AND USE 2 DIFFERENT

FLAVOURS IF AVAILABLE.

HIGH PROTEIN PANCAKES

D I R E C T I O N S

1. In a blender cup add 80g of banana, 5g of

baking powder, 130g of egg whites, 1 serving of

vanilla protein powder, 1 tsp of cinnamon & 1/2

tsp of vanilla extract then blend for 1 minute.

2. In a small separate small bowl mix together

1/2 a serving of chocolate protein powder, 15ml

of unsweetened almond milk & mix together

with a fork to create a sweet protein sauce!

(add the almond milk slowly while mixing to

get the perfect texture, add more milk if

needed)

3. Now it's time to cook the pancakes! Place a

non stick pan on the stove on medium heat &

pour the pancake mixture slowly into the pan

once hot. You can either create big pancakes

or smaller ones like i have in the picture above,

the choice is yours!

4. Cook the pancakes for 1 - 2 minutes on each

side & once all the pancakes are done it's time

to add the toppings.

5. Add 1 Tbsp of light whipped cream & 15g of

blueberries on top then finish off by drizzling

the protein sauce all over the pancakes

(protein sauce from step 2)

TOTAL

CALORIES: 355

CARBS: 50G

FATS: 3G

PROTEIN: 32G

2 MIN

3 INGREDIENT PROTEIN

CEREAL BOWL

I N G R E D I E N T S

200g Vanilla Protein Yogurt

(YoPro)

50g Milo Protein Cereal

80g Blueberries

D I R E C T I O N S

1. Add 200g of vanilla protein Yogurt to a bowl.

(or any flavor of choice)

2. Add 50g of Milo protein cereal, 80g of

blueberries & that's it! Enjoy!

TOTAL

(3 CREPES)

CALORIES: 397

CARBS: 37G

FATS: 10G

PROTEIN: 38G

15 MIN

CHOCOLATE CREPES

I N G R E D I E N T S

50g Oat Flour

(Blended Oats)

10g Vanilla Protein Powder

80ml Unsweetened Almond Milk

(or milk of choice)

80ml Water

1 Egg

Topping:

100g YoPro Vanilla Protein Yoghurt

10g Chocolate Protein Powder

1/2 Tsp Cinnamon

(Optional)

1 Tbsp No Added Sugar

Chocolate Sauce (Brand: Natvia)

D I R E C T I O N S

1. Start by blending 50g of oats in a blender.

(this will create oat flour)

2. Once blended add 10g of vanilla protein powder,

80ml of unsweetened almond milk, 80ml of water, 1

egg & blend again for 1 minute.

3. Now it's time to cook the crepes! Using a non

stick pan with the stove on medium heat pour the

crepe mixture in slowly & fill the pan all the way to

the edges, make sure the crepe mixture layer is thin

& not too thick like pancakes. (3 crepes in total)

4. Cook for 3 - 5 minutes on each side, as these are

crepes they will cook much faster compared to

pancakes since they are thinner.

5. In a small bowl mix together 100g of vanilla

protein Yogurt & 10g of chocolate protein powder,

mix well with a fork to create a protein filling sauce.

6. Fold each crepe in half & spread 35g of the

chocolate protein filling sauce across each crepe.

7. Fold over each crepe again so that the protein

chocolate filling sauce is in the middle.

8. For the toppings sprinkle 1/2 tsp of cinnamon & 1

Tbsp of no added sugar chocolate sauce across all 3

crepes & enjoy!

(toppings are optional & customizable to your liking)

TOTAL

CALORIES: 335

CARBS: 60G

FATS: 4G

PROTEIN: 14G

5 MIN

PRE-WORKOUT SNACK

I N G R E D I E N T S

1 Low Calorie Wrap/Tortilla

(Mission's Low Gi Protein Wrap)

1 Banana

1 Serving Powdered Peanut Butter

(13g)

2 Tbsp Sugar Free Maple Syrup

(Optional)

1 Tsp Brown Sugar Stevia

or Cinnamon

D I R E C T I O N S

1. In a small bowl mix together 1 serving (13g) of

powdered peanut butter & 2 Tbsp of sugar free

maple syrup. (slowly add the sugar free maple

syrup while mixing until you have the perfect

peanut butter like texture)

2. Spread the powdered peanut butter mixture

evenly across the wrap/tortilla.

3. Place 1 banana on top of the wrap/tortilla at

the edge closest to you so that you are able to

roll it.

4. Sprinkle 1 tsp of brown sugar stevia or

cinnamon on top. (optional)

5. Roll the wrap/tortilla & cut into slices like

shown in the picture above.

6. Cook on a non stick pan with the stove on

low heat for 1 minute on each side of the slices

TOTAL

CALORIES: 271

CARBS: 6G

FATS: 1G

PROTEIN: 56G

20 MIN

MASSIVE HIGH

PROTEIN PANCAKE

I N G R E D I E N T S

150g Egg Whites

1.5 Servings Protein Powder

(Cinnamon Churros

by Muscle Nation)

2 Tsp Stevia (Natural Sweetener)

1/2 Tsp Baking Powder

Toppings Optional:

30g Sugar Free Chocolate Sauce

(Natvia)

1 Tsp Cinnamon

D I R E C T I O N S

1. In a blender cup add 150g of egg whites, 1.5

servings of protein powder, 2 tsp of stevia, 1/2

tsp of baking powder & blend everything

together.

2. Turn the stove on high heat & place the

pancake mixture into a non stick pan.

3. Cook for around 6 - 7 minutes on each side.

4. Add 30g of sugar free chocolate sauce & 1

tsp of cinnamon over the pancake & enjoy!

PER SERVE

(4 SERVINGS)

CALORIES: 145

CARBS: 23G

FATS: 3G

PROTEIN: 3G

45 MIN

LOW CALORIE BERRY

CRUMBLE

I N G R E D I E N T S

400g No Added Sugar

Mixed Berries (Coles)

20g Brown Sugar Stevia (Natvia)

2 Tbsp Sugar Free Maple Syrup

50g Oats

40g Crushed Sugar Free Digestive

Biscuits (Gullón from woolworths)

1 Tbsp Cinnamon

D I R E C T I O N S

1. In a small microwaveable bowl add 400g of

mixed berries & microwave for 2 minutes.

2. Preheat the oven to 200 degrees celsius.

3. Once the berries are microwaved add 20g of

brown sugar stevia, 2 Tbsp of sugar free maple

syrup & mix gently with a spoon to combine.

4. Pour the berries into a oven safe baking dish

& sprinkle 50g of oats, 40g of crushed digestive

biscuits & 1 Tbsp of cinnamon on top.

5. Bake in the oven at 180 degrees celsius for

20 - 30 minutes or until the top is golden

brown & crunchy.

6. Serve with your favorite ice cream or

toppings & enjoy!

PER SERVE

(4 SERVINGS)

CALORIES: 149

CARBS: 22G

FATS: 2G

PROTEIN: 11G

5 MIN

RICE CRISPY BARS

I N G R E D I E N T S

100g Rice Puffs

(Coles)

100g YoPro Vanilla Protein Yogurt

(can be substituted for

Greek yogurt)

1 Tbsp Sugar Free Maple Syrup

1 Serving Vanilla Protein Powder

(or flavor of choice)

Topping: Optional

1 Serving (13g) Melted

No Added Sugar Milk Chocolate

D I R E C T I O N S

1. In a bowl add 100g of rice puffs, 100g of

vanilla protein yoghurt, 1 Tbsp of sugar free

maple syrup & 1 serving of vanilla protein

powder.

2. Mix together with a large spoon/wooden

spatula then add to a baking dish/tray with

baking paper underneath.

3. Press down on the rice puff mixture firmly &

flatten the top so that everything is compact.

4. Freeze for 1 - 2 hours.

5. After 1 - 2 hours take it out the freezer &

drizzle 1 serving of melted no added sugar milk

chocolate across the rice puff mixture.

(topping is optional)

6. Cut into 4 even bars & enjoy!

TOTAL

CALORIES: 291

CARBS: 28G

FATS: 6G

PROTEIN: 28G

5 MIN

I N G R E D I E N T S

30g Oats

25g Casein Custard Protein Powder

(Muscle Nation)

50ml Unsweetened Almond Milk

(or milk of choice)

100g YoPro Vanilla Protein Yogurt

(or Yogurt of choice)

20g Low Sugar Fruit Spread

(Natvia 95% less sugar strawberry

Fruit spread)

20g Chopped Strawberries

IF YOU DON'T HAVE ANY LOW CALORIE

STRAWBERRY FRUIT SPREAD AVAILABLE NEAR

YOU, THIS IS HOW YOU CAN MAKE YOUR OWN.

- IN A BOWL ADD 50G CHOPPED STRAWBERRIES

& 20G NATURAL SWEETENER (STEVIA)

- MICROWAVE FOR 2-3 MINUTES (TAKE OUT &

MIX EVERY 30 SECONDS UNTIL YOU HAVE A

SAUCE TEXTURE)

STRAWBERRY

CHEESECAKE OATS

D I R E C T I O N S

1. In a bowl/container add 30g of oats, 25g of

casein custard & 50ml of unsweetened almond

milk then mix together with a spoon.

2. Smooth over the oats with the bottom of a

spoon to flatten the top nice & evenly.

3. In a separate bowl add 100g of vanilla

protein yogurt, 20g of strawberry fruit spread &

mix together.

4. Spread the Yogurt & strawberry mixture

evenly on top of the oats.

5. Add 20g of chopped strawberries on top &

refrigerate for 1 - 2 hours. After about 1 - 2

hours the mixture should be firm, enjoy!

TOTAL

CALORIES: 120

CARBS: 27G

FATS: 2G

PROTEIN: 1G

35 MIN

MINI APPLE CRUMBLE

I N G R E D I E N T S

100g Apple (small)

1 Tbsp Natural Sweetener

(stevia)

1 Tsp Cinnamon

1 Tbsp Sugar Free Maple Syrup

1 Arnott's Biscuit

(any brand biscuits will work)

2g Oats (optional)

D I R E C T I O N S

1. Preheat the oven to 200 degrees celsius.

2. Slice an apple into small cubes & remove the

core.

3. Place the cubed apple pieces into a bowl

then add 1 Tbsp of natural sweetener (stevia), 1

tsp of cinnamon & 1 Tbsp of sugar free maple

syrup.

4. Mix everything together so that all of the

apple pieces are covered completely.

5. Pour the apple pieces into a small oven safe

baking dish.

6. Crush 1 Arnott's biscuit (or any biscuit) &

sprinkle it on top of the apples pieces.

7. Sprinkle 2g of oats on top for extra crunch

(optional)

8. Bake in the oven at 180 degrees celsius for

30 minutes.

TOTAL

CALORIES: 149

CARBS: 29G

FATS: 2G

SUGAR: 24G

5 MIN

LOW CALORIE

BLUEBERRY SORBET

I N G R E D I E N T S

250g Frozen Blueberries

200ml Water

20g Natural Sweetener

(stevia)

2-3 Cups Of Ice

D I R E C T I O N S

1. Weigh 250g of frozen blueberries & add them

to a blender cup.

2. Pour 200ml of water into the blender cup.

3. Add 20g of natural sweetener (stevia) to the

blender cup. (the brand ''Natvia'' has a natural

sweetener that only has 0.4 calories per

serving, if you would like the sorbet even

sweeter you can use more or less all depending

on your liking)

4. Add 2-3 cups of ice to the blender cup. (for

bigger ice cubes use 2 cups of ice)

5. Blend for 1-2 minutes & enjoy! This makes up

to 1 Litre!