Foreword
With the growing food culture of today’s world, it makes it almost
impossible not to be tempted by the amazing food creations available to us.
While I may be a competitive athlete, that doesn’t mean these temptations
simply disappear for me either. They are always there, as I’m out walking by
cafes I am constantly faced with the torment of delicious cakes and slices,
but it doesn’t end there. It now seems that as I browse the supermarket
shelves there are an ever-growing number of ‘health’ foods or products
making some outlandish ‘health claim’ which just begs for a space in my
supermarket trolley. It is fortunate I am strong willed, however I have also
become good at learning how to treat myself with tasty foods, without
impeding my competition, physique, or my health goals.
As an athlete, it is important to fuel my body with foods that I know are
going to help me progress towards my goals, so it is comforting to know
that I can eat just about anything I want, by following the nutrition approach
of flexible dieting.
I’m still human, and I recognise the importance of being able to retain my
social life. It is very important for me to still be able to enjoy a glass of wine,
a late night coffee, or even a small dessert here and there as it gives me
a sense of balance and normalcy and allows me to be consistent with my
overall diet. I believe feeling like I can be a part of the wider community
gives me the feeling of belonging, and this is just as important to my overall
health as are the food choices I make on my physical health.
Unfortunately, many people end up caught in a diet cycle that involves
eating in an unsustainable manner because they believe that it is the only
way that they can reach their goals. They cut out sweets, grains, fats, carbs,
and whatever other nutrients that latest fad diet says is bad for them. So
they invariably lose weight, only to regain it all, if not more! The missing link
for most people is finding a style of dieting that is sustainable to them and
that they can incorporate into their lifestyle. This means including all the
foods you love, in moderation.
If anyone ever tells you that you can’t include treat foods on a daily basis
without gaining weight, then they are wrong. It all comes down to a couple
of key variables, and once you have these key variables, it only gets better
from here!
Rule #1 Daily energy requirements. These differ for everyone, so
forget about expensive diet products, or so called ‘fat burners’.
If you want to lose bodyfat, you must expend more calories
than you consume, full stop. Get these right and your success
starts here.
Rule #2 they are? Protein, carbohydrates and fats. This is very import-
Employ the correct ratio of macronutrients. Not sure what
ant for maintain a strong, lean and toned physique. Even if you
get your energy requirements right, but you are consuming
too many carbohydrates and fats, and not enough protein,
then your limiting your progress. Protein is more thermogenic
than carbohydrates or fats, so consuming adequate amounts
of protein is important for fat loss AND optimal overall body
composition.
Rule #3 consume McDonalds and achieve both of the above. I could
Give consideration to fibre and micronutrients. I could easily
probably eat takeaway foods & chocolate every day and
achieve both the above too, IF I made careful food selections.
However, I often use this saying with my clients:
‘sure you could build a house if you had enough bricks, but
without the mortar to hold the house together, at some point
that house is going to fall down’.
The same can be said with regard to micronutrient intakes. Making nutrient
rich food choices is important for optimal functioning. So while a carbohy-
drate is a carbohydrate in this sense, as it all turns into the sugar ‘glucose’ at
some point during the digestive process, ‘flexible dieting’ does give
consideration to whole fresh foods. Fiber is important for our digestive
functioning and it is also thermogenic, almost to the same extent as protein!
So as you can see, consuming the proper amount of calories is important,
but it is also important to make sure that you consume enough protein,
fiber, and micronutrients as well.
This being said, I wanted to develop a recipe book that was able give back
some of the small joys and happiness food often brings us. I also wanted to
provide recipes for foods that everyone can enjoy and are easy to prepare.
All the recipes included in my book are my own recipes and are macro
friendly. So what does macro mean? I have taken many of our old
recipe favourites, and modified them in a way to make them lower in
calorie. I do this by manipulating the ingredients in some way to reduce
the carbs and fat or increase its protein content. AT University, I loved food
science, in fact food product and development were two of my favourite
units and this certainly explains my passion and love for cooking and recipe
modification.
So without further ado, I hope you enjoy my recipes! And if you have
feedback about anything or new recipe ideas, both are always welcome!
Keys
PRE
GF Gluten Free W/0 Pre-Workout
POST
LC Low Carb W/0 Post-Workout
LF Low Fat HP High Protein
 BREAKFAST
SIMPLE HOT

cakes
LUNCHES
Avocado & Egg On Toast with 5
Mushroom & Tomato Pesto

Pan
Muesli with Blackberry 6
& Blueberry Yoghurt
Toasted Chicken 19
ein
t
Pro
Egg White Omelette / Egg 7 Mediterranean Wrap
White Scramble
Mediterranean Trio Pasta 20
Bacon & Egg English Muffin 8
with Baby Spinach Salmon with Smashed 21
Avocado & Greens
Contents
French Toast with Maple 9
Syrup Sesame Beef & Black bean 22
Stirfry
Protein Pancakes 10
Spaghetti Bolognaise 23
Creamy Apple, Cinnamon 11
Oats Healthy Beef Lasagne 24

Tandoori Chicken Stir-fry 25

TOAST TOPPERS
Barramundi & Lemon & Pesto 26
Peanut Butter & Banana 12
Cous Cous Salad
Nutella 12
Creamy Tuna & Tomato Pasta 27
Avocado & Light Ricotta 12
Salmon with Almond 28
Cheese
Honey Dressing, Baby potato
& Steamed Veg

SMOOTHIES
Banana Bliss (Banana Honey 14
& Cinnamon)

Coconut Dream 14

Chocolate Bomb! 15

Strawberry Delight 15
Muesli
with Bounty 16
Bl a
c kb
er Blackberry Heaven 16
r (Blackberry & Coconut)
y&

Mango Tango 17
Blu

(Coconut & Mango)

ebe

Decadent Choc-Mint 17
rry Yo
ghurt
 Salmon with Alm
ond
SNACKS

on H
ey
es

D
Coconut Yoghurt Pomegranate 30
s

r
& Berries ing
, Bab
Dip and Veggies Sticks 31 y pota
to & Steamed Veg
Ham & Cheese Wrap with 32
Ricotta, Cucumber & Spinach

HB Nutrition Plus Juice 33

Rice Cake Toppers 34

DINNER
NAUGHTY
Low Fat Butter Chicken
& Rice
36
BUT NICE
Creamy Chicken, Bacon 37 TREATS
& Broccoli Carbonara ats
Macro Friendly Tre
Satay Chicken Stir-fry 38 Choc-chip Nutella Protein 46
Balls
Coconut Lamb Curry 39
Pecan & Almond Cheesecake 46
Sweet Potato & Ricotta 40
Shepard’s Pie Vanilla, Blueberry & 47
Cinnamon Mousse
Chicken, Pumpkin & 41
Sundried Tomato Risotto Salted Caramel Mousse 47

Chicken Parmigana 42
Crea Peanut butter, Almond & 48
my & Side Salad Date Protein Slice
C hic
ke Thai Red Seafood Curry 43 Chocolate Mousse 48
n
Grilled Fish with Sautéed 44 Chocolate Fudge Brownie 49
,B

Greens & lemon buttered rice

ac

50
on

Coconut Muesli with

Strawberries, Dates &
&

Creamy Yoghurt
Broc
col
i Carbonara
 Breakfast

Avocado & Egg On Toast Drizzled With Pesto

 Breakfast

Avocado & Egg On Toast

Drizzled With Pesto
PRE POST
GF LF W/0 W/0 NOTE: This is a Gluten Free recipe only when Gluten Free bread is used.

INGREDIENTS Step 1 Slice your spring onion and mushrooms finely.

MAKES 6 SERVES
These can be added as part of your omelette or
Mixed Grain Bread 2slices scrambled eggs or served as a side. Alternatively
Light Ricotta Cheese 50 g you could saute them and serve on top to garnish.
Avocado 30g
Tomato 25g Step 2 Prepare eggs as per your preference i.e.
Egg 2 eggs scrambled or as an omelette in a non stick fry
Spring Onion 10g pan. (Note: I often make mine in ia microwave as
Basil Pesto Hommus 10g it is faster and more convenient)
Mushroom 50g
Step 3 Meanwhile, toast the bread then top with
avocado and ricotta cheese, then add the eggs and
drizzle over basil pesto or your accompaniment
of choice.

Per Serve
NUTRITION INFORMATION

(approx. 303g)

Energy 1671kj

Protein 36g

Fat 12.2g

Carbohydrate 31g

Sugar 5.9g

Fibre 737g

5
 Breakast

Berry Bliss Bircer Muesli

and Yoghurt GF LF
PRE
W/0
NOTE: This is a Gluten Free recipe only
when Gluten Free muesli is used.

INGREDIENTS Step 1 This recipe is best (in my opinion) when left overnight to soak.
MAKES 4 SERVES
However you can prepare this just as easily in the mornings by
Muesli (Any Brand)
50g preparing it first, then leaving it to soak while you are getting
Skim Milk
100ml ready.
5 drops
Stevia Liquid
Cinnamon Spice
2 shakes Step 2 Combine all bircher ingredients. Leave to soak ideally over night.
Maple Flavoured Syrup
20ml When serving, spoon over the yoghurt and berries and sprinkle
with brown sugar and apple slices.
Blueberries 25g
Raspberries 25g *Try to use a yoghurt brand with less than 13g / 100g
Strawberries 25g carbohydrate and less than 5g fat/100g.
Blackberries 25g
Brown Sugar 1 tsp
Sliced Apple 25g
Low Fat Yoghurt 100g

Per Serve
NUTRITION INFORMATION

Energy 1772kj

Protein 16g

Fat 9g

Carbohydrate 60g

Sugar 40.7g

Fibre 13.1g
6
Breakfast

Ham & Egg White Omelette

PRE POST
GF LC LF W/0 W/0

INGREDIENTS Step 1 This can be prepared really quickly by

MAKES 1 SERVES
combining all ingredients in a microwave
EGG WHITES LIQUID 150ml safe bowl and cooking for 2.5 minutes. Make
WHOLE EGG x 1 large sure you remove the bowl from the
HAM 25g microwave and stir at least once, then
LIGHT RICOTTA CHEESE 50g return to microwave, repeat as many times
ZUCCHINI 50g as necessary. All microwaves will cook at
BABY SPINACH 15g different speeds depending on their power.
CHILLI FRESH OR POWDER (OPTIONAL) ½ tsp
IODISED SALT 2 pinch You can also prepare this on a non stick
BLACK PEPPER 2 pinch frying pan if you prefer a crisper finish.

NUTRITION INFORMATION
Per Serve

Energy 886kj

Protein 31g

Fat 7.4g

Carbohydrate 3.1g

Fibre 1.6g

7
Breakast

Bacon & Egg Muffin with baby

Spinach GF LF
PRE
W/0
POST
W/0
NOTE: Gluten free only if a gluten free
English muffin is used

INGREDIENTS
MAKES 1 SERVE Step 1 For the egg white, I suggest using a microwave safe cup and
English Muffin x1 slice cooking for 1.5 mins (take it out and stir it once so it does not
50g explode in the microwave). Season this with salt and pepper.
Bacon Shortcut (fat removed)
Liquid Egg white 125ml
Step 2 Fry the bacon and egg on a non-stick fry-pan. If you have one
Egg Whole x1 large of those cheap frying pans, it might pay to use a quick spray of
Baby Spinach 10g olive or canola oil. Once the egg is almost cooked, place english
muffin in in the toaster.
BBQ Sauce 20ml

Iodised Salt 2 pinch Step 3 Place the bacon over the muffin, then the egg white mixture,
Cracked Pepper 2 pinch following by the egg and spinach. Squeeze over sauce and serve!

Per Serve

NUTRITION INFORMATION
Energy 1612kj

Protein 37g

Fat 7g

Carbohydrate 40g

Sugar 11g

Fibre 3.3g

8
Breakfast

NUTRITION INFORMATION
Per Serve

Energy 1639kj

Protein 26g

Fat 7.1g

Carbohydrate 52g

Fibre 8.1g

French Toast with Banana

& Maple syrup NOTE: This recipe is Gluten Free only when
Gluten Free bread is used.

PRE POST
GF LF W/0 W/0

Step 1 Start by heating a non-stick fry pan (I would still suggest giving
the pan a quick spray to prevent anything from sticking). Cook
INGREDIENTS the bacon to prefernce.
MAKES 1 SERVE

White Bread 2 slices Step 2 Meanwhile, in a medium size bowl, whisk the eggs, stevia and
cinnamon. Place the bread into the egg mix and allow the
Egg Whites Liquid 75ml
bread to sock up all the liquid. Transfer the bread to the
Whole Egg x 1 large non-stick fry pan and cook Until the egg whites start to crisp
Bacon 97% Fat Free Shortcut 50g up.

Banana (small) 60g

Step 3 Slice your banana down the centre, then transfer to fry pan
Blackberries (frozen or fresh) 15g and cook for 30 seconds either side. Use the same pan to
retain all the bacon flavour.
Maple Flavoured Syrup 20ml

Stevia Liquid 5 drops Step 4 Serve By placing the toast on the plate., add the bacon, then
Cinnamon Spice 2 shakes the banana and drizzle with maple syrup and berries.

9
Breakfast

Protein Pancakes GF LC LF
POST
W/0

Ingredients
MAKES 3 SERVES

Dry Wet
Flour Self Raising 200g Stevia liquid 5 drops

Whey Protein Isolate 60g (~ 3 scoops) Skim milk 125ml

Baking soda 1/2 tsp Egg whites 125ml

Baking powder ½ tsp Water 125ml

Xanthan Gum 1/4 tsp ( I mean this !) Vanilla Essence 1 tsp

Cinnamon Spice 2 shakes

Step 1 Place all ingredients into a food processor. And Blend until smooth

Step 2 Divide the mixture into 3 serves and cook for approx. 90 seconds each side using a non stick - frypan.

*Use the Xanthan gum VERY sparingly as it does its job well as
a binder. Too much of this stuff and not only will you end up with
a very THICK dough like mixture, you will also have a stomach
ache to match.

Per Serve (approx. 476g)

NUTRITION INFORMATION
Energy 1181kj

Protein 33g

Fat 10g

Carbohydrate 8.7g

Sugar 5.7g

Fibre 9.3g

Sodium 493mg

10
Breakfast

NUTRITION INFORMATION
Per Serve

Energy 1272kj

Protein 18g

Fat 3.7g

Carbohydrate 45g

Sugar 22g

Fibre 6.8g

Creamy Apple, Cinnamon

Oats GF LF W/0
PRE

INGREDIENTS Step 1 Combine all ingredients and place in a microwave safe bowl.
MAKES 1 SERVE
Cook for 90 seconds, remove from microwave and stir, heat
for a further 30 seconds or as many times as necessary to
Oats rolled or quick 40g achieve your preferred consistency.
Skim Milk 125ml
(PLEASE keep an eye on your oats !! How many times have you
Liquid Egg white 75ml left them to fend for themselves and they spill out all over the
Water 125ml microwave!) Don’t make the same mistake twice!

Apple & Sultana snack pack 25g

Cinnamon spice ½ tsp

Stevia (liquid of powder) 2 tsp

11
Breakfast

Toast & T o p p e r s
Toasts Toppers
1 SLICE 1 SLICE

White Bread P 3g F 0.5g C 14g Vegemite 10g P 0.25g F 0.25g C 0.25g

Gluten Free White bread P 3g F 0.5g C 15g Maple Flavoured Syrup 20ml P 0.5g F 0.0g C 2.5g

Banana 60g P 1g F 0.5g C 15g

Grain Bread P 3.8g F 1.5g C 15.9g Nutella 30g P 2g F 9.6g C 17.5g

Gluten Free Grain Bread P 3.9g F 1.5g C 15.7g Avocado 30g P 0.5g F 6.5g C 0.5g

Light Ricotta 50g P 3.5g F 1.5g C 1g

English Muffin P 7.5g F 1.5g C 25g Peanut Butter (natural) 25g P 5.5g F 12.5g C 3.5g

Gluten Free Muffin P 7.5g F 1.4g C 35g Crushed Nuts 10g P 2.5g F 4.6g C 1g

Lemon & Sugar 20g P 0.5g F 0.5g C 20g

Crumpet P 2g F 0.3g C 16g Jam 20g P 0.5g F 0.5g C 20g

Honey 20g P 0.5g F 0.5g C 16g

Wrap small (70g) P 5.5g F 6.0g C 33g Margarine 65% Less fat 5g P 0g F 5g C 0g

Gluten Free Wrap (40g) P 2g F 2.9g C 22.9g

12
 Smoothies

Banana Bliss
 Smoothies

Banana Bliss
PRE POST
GF LF W/0 W/0

Per Serve
Nutrition information

INGREDIENTS

Energy 1082kj WHEY PROTEIN ISOLATE 25g

BANANA 1 medium 80g
Protein 25g
UNSWEETENED COCONUT MILK 120ml
Fat 2.7g SKIM MILK 125ml
Carbohydrate 27g HONEY 1 tsp
CINNAMON ½ tsp
Sugar 20g
STEVIA LIQUID 5 drops optional

LEND!
SIMPLY ADD ICE & B

Coconut Dream
POST
GF LF LC W/0

INGREDIENTS Per Serve Nutrition information

WHEY PROTEIN ISOLATE 25g Energy 912kj
(COCONUT OR VANILLA)
UNSWEETENED COCONUT MILK 250ml Protein 24g

COCONUT DESICCATED 2 tsp Fat 9.6g

LEMON ESSENCE 1 tsp
Carbohydrate 2.9g
STEVIA 1 tsp
Sugar 0.9g

14
 Smoothies

Chocolate Bomb
POST
GF LC LF W/0

Per Serve
Nutrition information

INGREDIENTS

Energy 842kj WHEY PROTEIN ISOLATE 25g

(CHOCOLATE)
Protein 28g COCOA POWDER 2 tsp

Fat 3.2g SKIM MILK 200ml

STEVIA LIQUID 5 drops
Carbohydrate 8.6g

Sugar 6.5g

ICE & B LEND!

SIMPLY ADD
Strawberry
Delight
POST
GF LC LF W/0

INGREDIENTS Per Serve Nutrition informationa

WHEY PROTEIN ISOLATE 25g Energy 842kj
(VANILLA)
STRAWBERRY 100g Protein 28g
(FRESH OR FROZEN)
CINNAMON ½ tsp
Fat 3.2g

UNSWEETENED COCONUT MILK 125ml Carbohydrate 8.5g

WATER 125ml
Sugar 6.5g
STEVIA 1 tsp
1.0g

15
 Smoothies

Bounty
PRE POST
GF LC LF W/0 W/0

Per Serve
Nutrition information

INGREDIENTS

WHEY PROTEIN ISOLATE 25g

Energy 1120kj
(CHOCOLATE)
Protein 33g COCOA POWDER 2 tsp
COCONUT DESICCATED 2 tsp
Fat 20g
UNSWEETENED COCONUT MILK 125ml
Carbohydrate 11.3g
SKIM MILK 125ml
Sugar 1.4g STEVIA LIQUID 5 drops

BLEND!
P LY A D D ICE &
SIM
Blackberry
Heaven
POST
GF LC LF W/0

INGREDIENTS Per Serve Nutrition information

WHEY PROTEIN ISOLATE 25g
(VANILLA OR COCONUT)
Energy 811kj

BLACKBERRIES 50g Protein 24g

(FRESH OR FROZEN)
UNSWEETENED COCONUT MILK 125ml
Fat 5.0g

WATER 125ml Carbohydrate 5.5g

STEVIA 1 tsp
Sugar 4.2g

16
 Smoothies

Mango Tango
PRE POST
GF LF W/0 W/0

Per Serve
Nutrition information

INGREDIENTS

Energy 1160kj WHEY PROTEIN ISOLATE 25g

(VANILLA)
Protein 29g MANGO (FRESH OR CANNED) 100g
Fat 5.2g COCONUT DESICCATED 2 tsp
SKIM MILK 125ml
Carbohydrate 21g
UNSWEETENED COCONUT MILK 125ml
Sugar 20g STEVIA 2 tsp

I C E & B LEND!
DD
SIMPLY A
Decadent
Choc-Mint
POST
GF LC LF W/0

INGREDIENTS Per Serve Nutrition information

WHEY PROTEIN ISOLATE 25g
(VANILLA OR CHOCOLATE)
Energy 842kj

COCOA POWDER 2 tsp Protein 28g

PEPPERMINT ESSENCE ½ tsp

Fat 3.2g
SKIM MILK 200ml
STEVIA LIQUID 5 drops
Carbohydrate 8.5g

Sugar 6.5g

17
 Simple HOT
Lunches

Healthy Beef Lasagne

 Lunch

Toasted Mediterranean
Sandwich / Wrap
PRE POST
GF W/0 W/0 NOTE: This is a Gluten Free recipe only when Gluten Free Wrap is used.

Step 1 Start by pre heating the oven to 180degrees.

INGREDIENTS Slice the pumpkin into thin slices along with
MAKES 1 SERVES the zucchini, and egg plant. Slice the capsicum
into thin strips, then bake for 15 minutes. Bake
Turkish bread or Wrap 70g (total weight)
on baking paper to prevent sticking.
Chicken breast (fresh or deli style) 50g

Basil pesto dip 20g Step 2 If you are using chicken breast, in a non-stick
fry pan, grill the chicken until cooked through.
Light Ricotta cheese 50g
If you are using shaved deli style chicken, set
Zucchini 25g this to one side.
Egg plant 25g

Red Capsicum 25g

Step 3 Spread the pesto and ricotta cheese over the
bread or wrap, then add the chicken. Once the
Pumpkin 100g vegetables are cooked, layer over the chicken
25g then season lightly.
Baby Spinach

Black Pepper 2 pinch

Step 4 Place in a sandwich press and cook to your
Iodised Salt 2 pinch preference. Remove from the toasted then
add the baby spinach to serve.

Per Serve (approx. 457g)

NUTRITION INFORMATION

Energy 1916kj

Protein 30g

Fat 12g

Carbohydrate 50g

Sugar 18g

Fibre 8.5g

Sodium 794mg

Notes
This is also fine to have
fresh if you prefer
untoasted

19
 Lunch

M GF LC
editerranean
Trio Pasta
PRE
W/0
POST
W/0
NOTE: This is a Gluten Free recipe only when Gluten Free Pasta is used.

INGREDIENTS Step 1 Bring 500ml of water to the boil in a medium sized saucepan.
MAKES 5 SERVES Once boiling add the pasta & cook according to packet
instructions.
97% FAT FREE SHORTCUT BACON 100g
BEEF STRIPS 200g Step 2 Prepare all vegetables into bite size pieces. Partially steam
the vegetables (excluding the baby spinach), for 5 minutes
CHICKEN BREAST 100g
either in the microwave or stovetop.
LEGGO’S SUNDRIED TOMATO PESTO 50g
SUNDRIED TOMATO 40g Step 3 Meanwhile, dice the chicken, bacon & beef, then in a non-stick
fry pan, grill the beef & chicken until sealed on both sides &
CHERRY TOMATO 100g
the bacon is cooked through. Add the pesto & cherry tomato’s
PUMPKIN 200g & cook for a further 3 minutes. Add the vegetables & cook for
BABY SPINACH 60ml a further 5 minutes until coated an season with iodised salt.
SNOW PEA 100g
Transfer the cooked pasta into the saucepan & fold through
RED CAPSICUM 100g Step 4 the ingredients. Drizzle over the olive oil & serve.
IODISED SALT 2 pinch
OLIVE OIL 20ml

Per Serve
NUTRITION INFORMATION

(approx. 303g)

Energy 1671kj

Protein 36g

Fat 12.2g

Carbohydrate 31g

Sugar 5.9g

Fibre 737g

20
 Lunch

Per Serve (approx. 321g)

NUTRITION INFORMATION

Energy 1221kj

Protein 31g

Fat 14.9g

Carbohydrate 4.5g

Sugar 2.7g

Fibre 475mg

Salmon with Smashed

Avocado & Steamed Greens
POST
GF LC W/0

INGREDIENTS Step 1 Place salmon in a non-stick pan and cook over

MAKES 1 SERVE medium heat for approximately 4 minutes each side.

SALMON *SKINLESS 125g

AVOCADO 25g Step 2 Meanwhile steam vegetables for 5 minutes either in

LIGHT RICOTTA CHEESE 50g the microwave or stovetop.

BROCCOLI 50g
ZUCCHINI 40g Step 3 Mash the ricotta cheese and avocado together and

LEMON JUICE 20ml season with salt and pepper.

BLACK PEPPER 2 pinch

IODISED SALT 2 pinch Step 4 Drizzle the lemon juice over the vegetables and
season with iodised salt. Serve with smashed avocado
and grilled salmon.

21
 Lunch

Per Serve (approx. 383g)

NUTRITION INFORMATION

Energy 1806kj

Protein 35g

Fat 8.2g

Carbohydrate 48g

Sugar 14g

Fibre 7.6g

Sodium 1647mg

Sesame Beef with

Black bean Stir-fry
PRE POST
GF LF W/0 W/0

INGREDIENTS Step 1 Bring approx. 300ml water to the boil in a medium size sauce-
MAKES 6 SERVES pan, add in the rice and cook until soft. (Note *If the rice is still
firm, add more water).
EXTRA LEAN BEEF (5 STAR) 500g
BLACK BEAN STIR-FRY SAUCE 400ml Place beef strips in a non-stick fry pan with half of the oil, and
Step 2
SESAME SEEDS 7g grill over medium heat for approx. 5 minutes until both sides
are sealed.
BROCCOLI 300g
ZUCCHINI 200g Meanwhile, steam broccoli, carrot and capsicum for 5 minutes
Step 3
CARROT 200g either in the microwave or stovetop. In a separate non-stick
fry pan, use the remaining oil to sauté the zucchini,
MUSHROOM 100g
mushroom, spring onions and bean sprouts, cooking for 3
RED CAPSICUM 100g minutes. Add the broccoli, carrot and capsicum and cook for a
BEAN SPROUTS 100g further 2 minutes.

SPRING ONION 50g

Step 4 Transfer the vegetables to the pan with the cooked beef stirps
SESAME OIL 20ml and pour over the simmer sauce. Simmer over low heat for
BLACK PEPPER 2 pinch 10 minutes – stirring to prevent sticking.

IODISED SALT 2 pinch

Step 5 Serve with rice.
WHITE RICE 240g (uncooked weight)
22
Lunch

Spaghetti Bolognaise Low Fodmap

PRE POST
GF LF W/0 W/0

Step 1 Bring approx. 500ml water to the boil in a medium size saucepan.
INGREDIENTS Add in the pasta and cook until soft. (Note *If the pasta is still firm,
MAKES 5 SERVES
add more water).
Extra Lean Beef (5 star) 500g
Sue shepherd Tomato Pasta Sauce 400ml Step 2 Meanwhile, steam carrots for 5 minutes either in the
Spaghetti 200g (dry weight) microwave or stovetop.
Zucchini 200g
Step 3 While the carrots are cooking, place the beef mince in a non-stick
Carrot 200g fry pan and cook over medium heat for approx. 5 minutes, stirring
Mushroom 100g 2-3 times.
Red Capsicum 100g
Step 4 Slice and chop finely the zucchini, mushroom and capsicum (or
Black Pepper 2 pinch
process in a food processor), then, in a separate
Iodised Salt 2 pinch non-stick fry pan, sauté the vegetables for 3 minutes. Transfer
Basil ( fresh or dry) 15g the vegetables and steamed carrot to the cooked beef mince, along
Mixed herbs 1 tsp with the sauce, herbs and spices and allow to simmer for 10 minutes,
stirring occasionally to prevent sticking.

Step 5 Once the pasta is cooked, fold through the cooked beef mince and
vegetables mixture and serve.

Per Serve (approx. 351g)

NUTRITION INFORMATION
Energy 1770kj

Protein 40g

Fat 11g

Carbohydrate 34g

Sugar 9g

Fibre 9.6g

Sodium 475mg

23
Lunch

Healthy Beef Lasagne

PRE POST
GF LF W/0 W/0 NOTE: This is a Gluten Free recipe only when Gluten Free lasagne Sheets are used.

INGREDIENTS Step 1 Start by preheating over to 180degrees. Meanwhile, chop all

MAKES 6 SERVES
vegetables into bite size pieces. Partially steam the vegetables by
steaming for 5 minutes either in the microwave or stovetop.
Beef Minced 5-Star 800g
Step 2 Next prepare the beef. In a non-stick fry pan, grill the mince until
Lasagne Sheets 200g brown and cooked through, then add the tomato paste and to-
mato soup along with herbs and iodised salt. Once the vegetables
Tomato 250g have finished steaming, add the tomatoes, zucchini, carrot and
capsicum and cook for a further 2-3 minutes.
Carrot 150g
Zucchini 150g Step 3 Transfer half of the cooked mince mixture to a lasagne dish, then
place half of the lasagne sheets over the mince to create the first
Red capsicum 150g layer. Repeat for a second layer. On the second layer, spoon over
the ricotta cheese and cover with aluminium foil and bake for
Tomato paste 2 tbsp approx. 40 minutes. When there is 10 minutes remaining, remove
Salt Reduced Tomato Soup 400ml the aluminium foil to allow the cheese to brown up.

Mixed Herbs 2 tsp

Light Ricotta Cheese 500g Per Serve

NUTRITION INFORMATION
(approx. 341g)
Iodised Salt 2 pinch
Energy 1250kj

Protein 31g

Fat 6.7g

Carbohydrate 24g

Fibre 3.4g

Sodium 599mg

24
Lunch

Tandoori Chicken
Stir-fry GF LF
PRE
W/0
POST
W/0

Step 1 Bring approx. 300ml water to the boil in a medium size saucepan, add
INGREDIENTS in the rice and cook until soft. (Note* Make sure you have plenty of
MAKES 4 SERVES
water i.e. Whatever the amount of rice you use, add 2/3 the amount of
Chicken Breast 400g water to ensure it doesn’t dry out while cooking.)
Tandoori Paste 100g
Rice White 200g (dry weight) Step 2 Meanwhile, slice and chop the vegetables and steam for 5 minutes in a
Zucchini 200g microwave or stove. In a separate non-stick fry pan, grill the chicken
Broccoli 200g
(diced or into 4 large pieces) for approx. 5 minutes or until cooked
through. Add the tandoori paste and coat the chicken pieces.
Green Bean 200g
Red Capsicum 200g Step 3 Transfer the vegetables to the pan with the cooked chicken and sauté
Black Pepper 2 pinch for 3 minutes. (Note* I will add a little extra water to prevent the
Iodised Salt 2 pinch sauce sticking in the pan).
Natural No-Fat Yoghurt 100g
Step 4 Spoon over yoghurt to serve.

Per Serve (approx. 400g)

NUTRITION INFORMATION
Energy 1872kj

Protein 40g

Fat 7.1g

Carbohydrate 50g

Sugar 8.3g

Fibre 8.0g

Sodium 629mg

25
Lunch
Notes
Please note if you use
regular margarine or
butter ,the fat content
will be double that listed
in the nutrition
information panel.
Per Serve

NUTRITION INFORMATION
(approx. 480g)

Energy 1884kj

Protein 44g

Fat 11g

Carbohydrate 36g

Fibre 7.6g

Sodium 302mg

Barramundi with Lemon &

Pesto Couscous Salad
PRE POST
GF LF W/0 W/0 NOTE: This is a Gluten Free recipe only when Cous cous is removed.

Step 1 In a large saucepan bring to the boil 500ml of water. Once

INGREDIENTS boiling, add cous cous to saucepan and cook as per instructions.
MAKES 1 SERVE Meanwhile, chop all vegetables into bite size pieces. Partially
steam the broccolini by steaming for 5 minutes either in the
BARRAMUNDI (OR ANY WHITE FISH) 125g
microwave or stovetop.
BROCCOLINI 75g
COUS COUS 75g (cooked weight) Step 2 Next prepare the fish. You can cook the fish however you like,

ZUCCHINI 25g I prefer to grill the fish in the margarine or bake, wrapped in
baking paper.
CORN KERNELS 25g
EGGPLANT 50g
Step 3 In a separate non-stick fry pan, melt the remaining margarine
RED CAPSICUM 50g then sauté the zucchini, eggplant and corn kernels. Drizzle over
BASIL PESTO 25g the lemon juice, and sir through the pesto, then season with

50% LESS FAT MARGARINE 50g iodised salt and cook for a further 2-3 minutes.

LEMON JUICE 2 tbsp

Step 4 Transfer the cooked cous cous to the pan and fold through the
IODISED SALT 2 pinch
grilled vegetables. Serve the cooked fish with the cous cous
mixture and steamed broccolini.

26
Lunch

Creamy Tuna &

Tomato Pasta Bake
PRE POST
GF LF NOTE: This is a Gluten Free recipe only when Gluten Free Pasta is used.
W/0 W/0

Step 1 Start by preheating an oven to 180 degrees. In a large

saucepan bring to the boil 500ml of water. Once boiling,
INGREDIENTS add penne to saucepan and cook as per instructions.
MAKES 4 SERVES

Tuna in Spring water 800g (x2 large cans) Step 2 Meanwhile, chop all vegetables into bite size pieces.
Light Ricotta Cheese 600g Partially cook the broccoli and zucchini by steaming for
Broccoli 600g 5 minutes either in the microwave or stovetop.
Cherry tomato 300g
Zucchini 300g Step 3 Meanwhile, in a non-stick fry pan, melt the
butter then sauté the mushrooms and
Mushroom 150g
tomatoes along with the sundried tomatoes. Add the
Sundried Tomato 60g
tuna and iodised salt and cook for a further 5 minutes.
50% Less Fat Margarine 50g
Add the broccoli and zucchini and fold through.
Iodised Salt 2 pinch
Penne 320g (dry weight)
Step 4 Transfer the cooked pasta and tuna mixture to an
ovenproof dish, i.e. lasagne dish. Spoon over the light
ricotta cheese and bake for 20 minutes until cheese

NUTRITION INFORMATION
Per Serve (approx. 300g)

Energy 1371kj

Protein 33g

Fat 6.8g

Carbohydrate 28g

Fibre 5.5g

Sodium 543mg

27
Lunch

Salmon with Almond Honey Dressing,

Baby Potato & Steamed Vegetables
PRE POST
GF LC W/0 W/0

INGREDIENTS Step 1 Bring 500ml of water to the boil in a medium sized

MAKES 1 SERVES saucepan. Once boiling add the potato and cook for 15
minutes.
Salmon *skinless 100g
Chilli (fresh or fried) 5g Step 2 Place salmon on baking tray lined with baking paper.
Honey 7ml ( 1 tsp) Drizzle over the honey, soy sauce, chilli and flaked
almonds and bake for 20 minutes on 180 degrees.
Flaked Almond 5g (1tsp)
Sweet Soy Sauce 7ml (1tsp)
Step 4 Slice the carrots and squash and partially steam with
Baby Potato 200g the broccolini for 5 minutes either in the microwave or
Margarine 1 tsp stovetop. Then, on a non-stick frypan, sauté the
Broccolini 50g vegetables and baby potato’s with the olive oil for 2-3
minutes and season with the iodised salt.
Baby Carrot 50g
Squash 50g
Step 5 Remove the salmon from the oven and serve with the
Baby spinach 25g sautéed vegetables & potatoes.
Iodised Salt 2 pinch
Olive oil 5ml (1 tsp)

NUTRITION INFORMATION

Per Serve (approx. 498g)

Energy 1998kj

Protein 37g

Fat 18g

Carbohydrate 36g

Fibre 9.0g

Sodium 747mg

28
 Snacks

Dip and Vegetable Sticks

 Snacks

Per Serve
NUTRITION INFORMATION

(approx. 248g)

Energy 889kj

Protein 11.5g

Fat 7g

Carbohydrate 20g

Sugar 15.1g

Fibre 3.8g

Coconut Yoghurt with

Pomegranate & Berries
PRE
GF W/0 LF

INGREDIENTS Step 1 Combine half the berries and the yoghurt in a food
MAKES 5 SERVES
processor and blend until smooth. Spoon into
NATURAL NO FAT YOGHURT 150g
a large bowl and add the remaining berries and
pomegranate over the yoghurt. Sprinkle with
POMEGRANATE 10g coconut and the stevia.

DESICCATED COCONUT 10g

STRAWBERRIES 50g
Notes
BLUEBERRIES 25g
This is a moderate-carbohydrate
snack, which would be suitable as a
RASPBERRIES 25g pre-workout meal if you are someone who
doesn’t like to exercise on a full stomach,
and since this snack is high GI thanks to
BLACKBERRIES 25g the natural sugars in the berries, it is a
great supply of immediate carbohydrates.
STEVIA (POWDER OR LIQUID) 2 Tsp I also like to add coconut essence to give it
an added coco-nutty flavour and or
coconut flavoured whey protein isolate.

30
 Snacks

Dip and Vegetable Sticks

GF LC LF

INGREDIENTS Step 1 Here you can use any combination of vegetables you
MAKES 3 SERVES like. I like (cucumber, capsicum, carrot & celery).
Vegetables are a very low calorie snack option, as
MIXED VEGETABLE STICKS 150g are these two dip varieties. Not only will this snack
BEETROOT / TZATZIKI DIP 50g add to your daily fibre intake ~5g, you are helping
to meet your daily micronutrient requirements for a
number of important vitamins and minerals.

Per Serve (approx. 163g)

NUTRITION INFORMATION

Energy 354kj

Protein 4.5g

Fat 2.4g

Carbohydrate 8.1g

Sugar 7.8g

Fibre 4.5mg

31
 Snacks

Ham & Cheese Wrap with

Ricotta, Cucumber & Spinach
GF LC LF HP

INGREDIENTS
MAKES 1 SERVE Notes
LOW CARB WRAP 1x 37g wrap This is a great high protein low
HONEY HAM 97% FAT FREE 50g carb snack, however you can
substitute the low carb wrap
LIGHT SMOOTH RICOTTA CHEESE 50g for a regular wrap and use this
as a pre workout or post
CHERRY TOMATO 25g workout meal.
CUCUMBER 25g
BABY SPINACH 25g
GOURMET GARDEN HERB (BASIL/CORIANDER) 1 Tsp
IODISED SALT 2 pinch

Per Serve
NUTRITION INFORMATION

(approx. 212g)

Energy 735kj

Protein 20.1g

Fat 4.1g

Carbohydrate 7g

Sugar 3.6g

Fibre 12.5g
32
Snacks

HB Nutrition Plus Juice

PRE
GF LF W/0

NUTRITION INFORMATION
Per Serve (approx. 212g)

Energy 671kj

Protein 2g

Fat 0.5g

Carbohydrate 31g

Sugar 30.1g

Fibre 9.7g

INGREDIENTS Step 1
MAKES 1 SERVE

Carrot 100g While this recipe works best (texturally) if you

have a juicer, I can achieve a really nice fresh
Ginger (cube) 20g
juice (but a little thicker due to the fruit pulp),
Pineapple 100g using either my food processor or bullet by
adding in a few ice cubes.
Apple (granny smith 1 medium
Lemon juice 20ml Note: This is a great pre-workout option due
to its high carbohydrate content, rich in fibre
Beetroot (sliced) 25g
and packed full of vitamins and minerals.
Stevia liquid 5 drops
Ice cubes 3

33
 Rice
Snacks

Cake
Avocado on Toast Toppers
Cakes
2 Thin Cakes 10g P 1g F 0.1g C 10g
4 Thin Cakes 20g P 2g F 0.2g C 20g

Toppers
Nutella Topper
Vegemite 10g P 0.25g F 0.25g C 0.25g
Banana 60g P 1g F 0.5g C 15g
Nutella 30g P 2g F 9.6g C 17.5g
Avocado 30g P 0.5g F 6.5g C 0.5g
Light Ricotta 50g P 3.5g F 1.5g C 1g
Peanut Butter (natural) 25g P 5.5g F 12.5g C 3.5g
Almond Spread 25g P 5.7g F 14g C 3.8g
Jam 20g P 0.5g F 0.5g C 20g
Honey 20g P 0.5g F 0.5g C 16g
Margarine 65% Less fat 5g P 0g F 5g C 0g
Tuna in Spring Water 90g P 20g F 1g C 0g

Almond / Peanut spread

34
 Dinner

Satay Chicken Stir Fry

 Per Serve (approx. 373g)

NUTRITION INFORMATION
Notes Energy 1749kj
I recommend choosing a
Protein 38g
brand of simmer sauce
with <10g carbohydrate Fat 8.5g
per 100ml and 7g or less
fat.) I like to use Passage Carbohydrate 43g
Foods passage to India
Sugar 6g
Butter chicken or Patak’s
Original Butter Chicken Fibre 4.4g
simmer sauce.
Sodium 500mg

Dinner

Low Fat Butter Chicken

PRE POST
GF LF W/0 W/0 HP

Step 1 Start by filling a saucepan with water and

INGREDIENTS
MAKES 1 SERVE
Chicken breast
Butter Chicken Simmer Sauce
Coriander (fresh or dried)
Natural No Fat Yoghurt
cooking the rice as per the instructions.
Slice the chicken into small pieces. Finley
chop the coriander and chilli. Slice the
zucchini and capsicum into thin slices. In
100g (cooked weight)
a non-stick fry, stir-fry the chicken breast
50g over medium heat until it is sealed on both
10g sides, season with salt and pepper.
50ml

50g
Step 2 Pour the sauce over the chicken and
Zucchini
vegetables and stir through, then simmer
Red Capsicum 50g
for 10 minutes, being sure to stir every so
Chilli (fresh or dried) tsp (optional) often to prevent sauce from sticking. Add
Black Pepper 2 pinch the coriander and cook for a further 2
Iodised Salt 2 pinch minutes. On serving, spoon in the yoghurt
and sprinkle a little more coriander.

36
 Dinner

C GF LC
reamy Chicken, Bacon
& Broccoli Carbonara
LF
POST
W/0 HP
NOTE: Not all bands of French onion soup mix are gluten free, so make sure to check
the label. Everything else listed in gluten free.

Ingredients Step 1 Drain the slendier noodles from sachet and place in a
medium bowl and soak in warm water.

MAKES 5 SERVES
Step 2 Chop and slice the vegetables, then steam the broccoli for
97% FAT FREE SHORTCUT BACON 100g 5 minutes in the microwave to speed up cooking time. Set
CHICKEN BREAST 250g (cooked) remaining vegetables to one side.

BROCCOLI 250g
Step 3 In a non-stick fry pan, grill the chicken and bacon until the
MUSHROOM 200g chicken is sealed on both sides. Add the mushroom and
SPRING ONION 100g spring onion and cook for a further 1 -2 minutes, then add
the flavourings and dairy to make the sauce.
LIGHT RICOTTA CHEESE 375g

SKIM MILK 250ml Step 4 Once the broccoli has finished steaming, transfer this to
LIGHT COOKING CREAM 100ml the frypan and fold through gently.

CHICKEN STOCK 75ml

Step 5 Drain the noodles and serve with the carbornara.
FRENCH ONION SOUP MIX 45g

BLACK PEPPER 2 pinch

IODISED SALT 1 pinch

SLENDIER LOW CALORIE HIGH

FIBRE FETTUCCINE
500g
Notes
Slender fettuccine and rice noodles
(miracle noodles) are a product
I use frequently! They are a high
fibre product which helps by adding
volume to your meal without the
unnecessary calories. They are an
awesome substitute for regular pasta
or rice based dishes as they contain
next to no calories! Make sure you
rinse them well as the liquid can
give them a fishy smell!
Per Serve (approx. 476g)
NUTRITION INFORMATION

Energy 1181kj

Protein 33g

Fat 10g

Carbohydrate 8.7g

Sugar 5.7g

Fibre 9.3g

Sodium 493mg

37
Dinner

Satay Chicken Stir-fry

PRE POST
GF W/0 W/0 HP

Ingredients Step 1 Chop and slice the vegetables then steam for 5 minutes in
the microwave to speed up cooking time.

MAKES 1 SERVE

CHICKEN BREAST 100g (cooked)

Step 2 In a saucepan, bring 150ml to the boil then cook rice
according to instructions
RED CAPSICUM 50g
Step 3 Meanwhile, chop the chicken into cubes and grill in a
BROCCOLI 50g non-stick fry pan for approx. 5 minutes or until sealed on
GREEN BEANS 50g both sides. Then add the satay sauce.

ZUCCHINI 50g

SATAY CHICKEN SIMMER SAUCE 25ml Step 4 Once the vegetables have cooked, you can either fold them
through the chicken mixture or serve on the side and
IODISED SALT 2 pin season with iodised salt.
RICE 30g (dry weight)

Notes Per Serve (approx. 351g)

NUTRITION INFORMATION
With today’s busy lifestyles, everyone wants to
so save time, so for a fast, easy low fat & low
carbohydrate sauce, I like to use Fountain or Energy 1770kj
Masterfood Satay Sauce. Both these products are
much lower in fat than regular satay sauces.
Typically these products are very calorically dense Protein 40g
due to the use of peanut oil and peanuts.
Fat 11g
Look for a product which contains less than 18g fat
and 25g carbohydrate per 100ml serve. Make sure Carbohydrate 34g
you use the amount suggested in the ingredients
list to ensure your macronutrients are the same Sugar 9g
as those listed in the nutrition information
panel.
Fibre 9.6g

Sodium 475mg

38
 Dinner

Coconut Lamb Curry INGREDIENTS

MAKES 5 SERVES

& Rice
BLACK PEPPER 2 pinch
IODISED SALT 1 pinch
LAMB (DICED) 500g
PRE POST RICE (RISOTTO STYLE) 100g (Dry Weight)
GF LF W/0 W/0 HP
ONION & GARLIC (FRESH OR MINCED) 1 medium
TOMATO (FRESH OR CANNED) 400g
Step 1 Bring 500ml water to then boil, then cook rice according to
CHILLI 1 tsp
instructions.
CAPSICUM 200g
Peel and chop the sweet potato and slice into small cubes. Slice the ZUCCHINI 200g
Step 2 baby potatoes in halves and set to the side. In a non-stick fry pan,
SWEET POTATO 125g
combine all the spices listed under ‘authentic spices’ and dry fry until
starting to become fragrant (approx. 1-2 minutes, but don’t let them BABY POTATO 125g
burn!). Transfer these to a small bowl and set to one side.
CURRY PASTE
Step 3 CURRY PASTE
CINNAMON ½ tsp
For the curry, using the same pan, brown the lamb, cook in 2
batches and sit to one side with the potatoes. CARDAMOM ½ tsp
CUMIN SEEDS ½ tsp
Step 4 Place the onion and garlic in the pan and cook for 1 -2
CORIANDER SEEDS ¼ cup
minutes, then add the curry leaves, chilli along with dry-fry
spices. Then add the stock, capsicum, zucchini, tomatoes, and both NUTMEG ½ tsp
varieties of potatoes and simmer for 5 minutes over a medium heat.
Add the coconut milk and allow to cook CURRY SAUCE
uncovered for a further 1 hour until the lamb is tender. 500ml
BEEF STOCK

Step 5 Add the coriander in in the final 5 minutes of cooking and serve with LIGHT COCONUT MILK 125ml
cooked rice. UNSWEETENED COCONUT MILK 125ml
CURRY LEAVES 10 leaves
Want a Low Carb Alternative? CORIANDER 20g

You may like to try cauliflower rice, which is a low carbohydrate

alterative. Instead of rice, you can steam 400g cauliflower until soft then
quickly process in a food processer.
Notes
Now I am all in support of using a packet or
sachet curry sauce if you prefer not to go out and
buy all ingredients for this, but I really wanted to
Per Serve (approx. 426g)
share this recipe since it is one of my favourites! It is
NUTRITION INFORMATION

really quite a simple dish, but looks complex because

of the long list of spices to create the amazing
Energy 1875kj authentic flavours!!

Protein 35.9g If you are using a premade sauce, please check its
nutrition label and select a brand with less than 5g
fat and less than 15g carbohydrate per serve, as this
Fat 9.7g
will ensure your nutrition remains the same as what
is listed.
Carbohydrate 48g
For the ensure your lamb is tender all the way
Sugar 12g through, cook recipe using a slow cooker or
pressure cooker and this will also allow all
Fibre 6.8g the curry flavour to develop.

Sodium 585mg

39
Dinner

Sweet Potato & Ricotta

Shepherd’s Pie
LF
PRE
W/0
POST
W/0 HP Step 1 Preheat oven to 180 degrees.

Step 2
NOTE: Shepherds pie powdered sachets will often
contain gluten from wheat flour, check the labels for
gluten, otherwise this can be a coeliac friendly recipe.
Roughly chop and slice the vegetables. Steam the sweet potato for
10 minutes (either in the microwave or stove top) to speed up
cooking time.

Step 3 Meanwhile, grill the mince in a non-stick fry pan for approx. 5
INGREDIENTS minutes or until browned. Add the tomato. Mushrooms & zucchini
MAKES 4 SERVES and spring onion and cook for 5 minutes stirring regularly. Add
the shepherd’s pie powder sachet and stir through. Transfer to an
5 Star Lean Beef (minced) 500g (cooked weight) oven baking dish and sit to one side.
Sweet potato 800g (raw)
Tomato (fresh or diced) 200g Step 4 Once the sweet potato has cooked through, transfer into a food
processor, then add the ricotta cheese and skim milk, along with
Mushroom 200g iodised salt and pepper. Blend until smooth.
Zucchini 200g
Spring onion 80g Step 5 Spoon the sweet potato mixture over the beef mince and bake for
Light Smooth Ricotta Cheese 700g
approx. 25 minutes. Remove from oven and give the sweet potato a
quick spray of oil and return to the oven and bake for a further 5
Milk Skim 20g minutes. This will give a nice crispy finish.
Shepherds Pie Mix Sachet 2 pinch
Iodised Salt 2 pinch Note: You can swap the sweet potato out for pumpkin which will
Pepper Black 2 pinch
reduce the carbohydrate content if you are needing to have a lower
carb meal.

Per Serve (approx. 568g)

NUTRITION INFORMATION
Energy 1538kj

Protein 38g

Fat 5.6g

Carbohydrate 35g

Sugar 17.8g

Fibre 7.2g

Sodium 717mg

40
 Dinner

C
GF
PRE
W/0
hicken Pumpkin &
Sundried Tomato Risotto
POST
W/0 HP

Step 1 Start by cooking the rice according to instructions, however

use the chicken stock to make up the liquid. You may need to
add a little extra water to allow the rice to cook all the way
INGREDIENTS through.
MAKES 4 SERVES

Rice (risotto style) 130g (dry weight)

Step 2 Next peel and steam the pumpkin, (using either a microwave
of saucepan) for 5 minutes or until beginning to soften. While
Chicken Breast 200g the pumpkin in steaming, slice the chicken breast and grill in
Shortcut Bacon 97% Fat Free 200g a non-stick fry pan with bacon for approx. 3 minutes on low to
Sundried Tomato Pesto
moderate heat. Then add the pesto, capsicum and sundried
50g
tomatoes and cook for a further 3 minutes.
Pumpkin 400g
Cherry Tomato 200g Step 3 Add the milk and cream, along with the cherry tomato and
Capsicum
simmer for 5 mins on low heat. Add the pumpkin and fold in
200g
the baby spinach.
Baby Spinach 100g
Sundried Tomato 50g Step 4 Transfer the cooked rice and fold through the chicken mixture
Skim Milk
or you can serve it as a side
250ml
Light Cooking Cream 100ml
Chicken Stock 250ml
Mixed Herbs (fresh or dry) 1 tsp Notes
Black Pepper 2 pinch
I have used Leggo’s Sundried Tomato Pesto
Iodised Salt 2 pinch as it is currently the lowest fat sundried
tomato pesto product I have found on
Australian super market shelves. You could
also use any other brand or try your luck
with a homemade version but the
macronutrient values may differ to those
listed.
Per Serve (approx. 426g)
NUTRITION INFORMATION

Energy 1956kj

Protein 35g

Fat 13g

Carbohydrate 47g

Sugar 19g

Fibre 7.4g

Sodium 828mg

41
Dinner

Chicken Parma with Salad

POST
GF LC W/0 HP

INGREDIENTS Step 1 Start by pre-heating an oven to 180 degrees and lining a small bak-
MAKES 1 SERVES ing tray with baking paper. Slice the chicken breast down the centre
and flattening with meat skillet (or any other utensil you find fit for
Chicken Breast 100g (cooked weight) the job). Grill the chicken in a non-stick fry pan for 3 minutes on low
15g to moderate heat – do not over cook as you are going to continue
Tomato Paste
cooking the chicken in the oven.
Tomato (sliced) 50g

Eggplant (sliced) 50g Transfer the chicken to the oven tray, then spoon over the
Ham 97% fat free 25g (~1 slice) Step 2 tomato paste, and sprinkle with herbs. Slice the zucchini and egg
plant into thin strips and layer over the chicken. Add the sliced ham
Light Ricotta Cheese 50g
then top with Ricotta cheese. Bake for 15 minutes on 180 degrees,
Mixed Herbs (fresh or dry) ½ tsp or until the cheese starts to turn golden.
Baby Spinach 25g
Meanwhile, prepare the salad and season with a little salt and
Corn Kernels 25g
pepper. Add your favourite dressing and serve with baked chicken.
Red Capsicum 50g

Black Pepper 2 pinch

Iodised Salt

Dressing
2 pinch

10ml
Notes
I have made allowances for the most
calorically dense salad dressing. Please
select a dressing with macronutrients less
than or equal to the following by checking
the per 100g serve column on the dressings
label. 1.5g protein - 30g carbohydrate - 30g
fats. Make sure you use 25ml as listed int
he instructions if you want accurate
macronutrient profile

(Protein 1.5g - Carbohydrate 30g - Fats 30g)

per 100g.

Per Serve (approx. 426g) NUTRITION INFORMATION

Energy 1439kj

Protein 40g

Fat 11.2g

Carbohydrate 16g

Sugar 9g

Fibre 6.5g

Sodium 599mg

42
Dinner

T GF LF
hai Red Chicken &
Seafood Curry with Rice
PRE
W/0
POST
W/0 HP

INGREDIENTS
MAKES 5 SERVES
Step 1 Prepare rice according to the instructions.
PRAWNS (FRESH OR FROZEN) 500G

CHICKEN BREAST 200G Step 2 Roughly chop and slice the vegetables. Steam the carrot
ZUCCHINI 200G and green beans for 5 minutes in the microwave to speed up
CARROT 200G cooking time.
RED CAPSICUM 200G

BEAN SPROUTS 200G Step 3 Meanwhile, grill the chicken and prawns in a non-stick fry
pan for approx. 5 minutes or until the chicken is sealed on
GREEN BEANS 100G
both sides. Add the curry paste, salt and pepper and stir
LYCHEES 150G
through to coat.
RED CURRY PASTE 100G

BLACK PEPPER 2 PINCH

Step 4 Add the vegetables and cook for 5 minutes stirring reg-
IODISED SALT 2 PINCH ularly. Add the coconut milk, lime leaf, coriander, lychee
UNSWEETENED COCONUT MILK 800ML and lime juice and allow to simmer for 15 minutes stirring
LITE COCONUT MILK 200ML regularly to avoid the curry from sticking.
KAFIR LIME LEAF 10G

CORIANDER 25G
Step 5 Serve with rice
LIME JUICE 60ML

WHITE RICE 200G (UNCOOKED DRY WEIGHT)

Per Serve (approx. 658g) NUTRITION INFORMATION

Energy 1944kj

Protein 39g

Fat 10g

Carbohydrate 49g

Sugar 8.8g

Fibre 7.3g

Sodium 951mg

43
Dinner

Per Serve (approx. 411g)

NUTRITION INFORMATION
Energy 1744kj

Protein 41g

Fat 8.2g

Carbohydrate 39g

Sugar 3.0g

Fibre 7.1g

Sodium 834mg

Grilled Fish with Sautéed

Greens & Lemon Buttered Rice
PRE POST
GF LF W/0 W/0 HP Step 1 In a medium saucepan, prepare the rice according to
instructions.

Step 2 Chop and slice the vegetables, then steam for 5 minutes in
INGREDIENTS the microwave to speed up cooking time. Sit the broccoli to
MAKES 1 SERVE one side, transfer the asparagus to a medium non-stick fry
pan and sautee for 2-3 minutes, season with salt and pepper.
Fish (white) 125g (cooked weight)

Asparagus 75g Step 3 Season your fish with paprika and oregano, then, in a
Broccoli 75g separate non-stick fry pan, grill until cooked to your
preferred liking. (I like my fish on the softer side, so I find
Paprika ¼ tsp
about 3 minutes on medium heat on both sides to be perfect,
Oregano ¼ tsp but this will depend on the thickness of your fish).
Mixed Herb ½ tsp
Step 4 Once the rice has cooked, fold through butter and season
Black Pepper 2 pinch
with lemon juice and mixed herbs.
Iodised Salt 1 pinch

Lemon Juice 20ml Step 5 Serve the fish with salted the asparagus, steamed broccoli
and buttered rice.
Butter (60% fat reduced) 2 tsp

Rice 100g (cooked weight)

44
Naughty BUT Nice
Treats

Pecan & Almond Cheesecake

Naughty but Nice Treats 46

Choc-Chip Nutella Pecan & Almond

Balls Cheesecake
PRE POST
GF W/0 GF LC W/0 HP

INGREDIENTS INGREDIENTS
MAKES 3 SERVES
MAKES 12 SERVES

250G PECAN NUTS 20G

NUTELLA
150G ALMOND NUTS (ANY VARIETY) 20G
WHEY PROTEIN ISOLATE (CHOCOLATE OR VANILLA)
50G CINNAMON SPICE 1 TSP
COCONUT MEAL
50ML (ADD GRADUALLY) COCONUT OIL 1 TSP
UNSWEETENED ALMOND MILK
CHEESECAKE
UNSWEETENED COCONUT MILK 250ML
20G LIGHT SMOOTH RICOTTA CHEESE 375G
COCOA POWDER
50G DESICCATED COCONUT 15G
CHOCOLATE BUTTONS
1 TSP WHEY PROTEIN ISOLATE 45G
VANILLA ESSENCE
STEVIA LIQUID 10 DROPS
LEMON ESSENCE - 1/2 TSP or lemon juice 1 tsp

In a large bowl, mix together the Nutella,
protein powder, coconut flour, almond milk,
cocoa powder and vanilla essence until
combined. If the mixture seems too dry, add
more almond milk, or if too wet, add more
coconut meal.
Fold in the chocolate chips, then roll the
dough into 12 balls. Keep in an airtight
container in the fridge until ready to eat.
Place base ingredients into a food
processor & beld until forming crumble.
Remove & divide into 3 small containers or
serving bowls.
Place the cheesecake ingredients into the
food processor and blend until smooth.
Spoon the cheesecake mixture over the base
& refrigerate until serving.

NUTRITION INFORMATION NUTRITION INFORMATION

Per Serve 55g Per Serve 187g

Energy 936kj Carbohydrate 17.1g Energy 1239kj Carbohydrate 4.2g

Protein 14.5g Sugar 15.0g Protein 24.9g Sugar 3.5g

Fat 9.3g Fibre 2.9g Fat 17.3g Fibre 2.0g

Naughty but Nice Treats 47

Vanilla, Raspberry Salted Caramel

& Cinnamon Mousse Protein Mousse
POST POST
GF LC LF W/0 HP GF LC LF W/0 HP

INGREDIENTS INGREDIENTS
MAKES 3 SERVES MAKES 3 SERVES

LIGHT SMOOTH RICOTTA CHEESE 375G LIGHT SMOOTH RICOTTA CHEESE 375G
WHEY PROTEIN ISOLATE (VANILLA) 45G WHEY PROTEIN ISOLATE ((SALTED CARAMEL) 45G
STEVIA LIQUID 10 DROPS SALTED CARAMEL ESSENCE 1 TSP
UNSWEETENED COCONUT / ALMOND MILK 250ML STEVIA LIQUID 10 DROPS
BLUEBERRIES (FRESH OR FROZEN) 50G UNSWEETENED COCONUT / ALMOND MILK 50ML
CINNAMON 1/2 TSP WALNUTS (CRUSHED) 10G

Place the ingredients and half of the
blueberries into a food processor and blend
until smooth. Stir through the remaining
blueberries, then divide into 3 small
containers or serving bowls.
Refrigerate until serving.
Place the ingredients (excluding the nuts)
into a food processor and blend until
smooth. Remove and divide into 3 small
containers or serving bowls.
Sprinkle over the nuts and refrigerate
until serving.

NUTRITION INFORMATION NUTRITION INFORMATION

Per Serve 163g Per Serve 163g

Energy 701kj Carbohydrate 4.9g Energy 760kj Carbohydrate 3.2g

Protein 22.6g Sugar 4.4g Protein 23.0g Sugar 2.6g

Fat 3.9g Fibre 0.5g Fat 6.1g Fibre 0.5g

Naughty but Nice Treats 48

Peanut butter, Chocolate

Almond & Date Mousse
Protein Slice GF
PRE
LC
W/0
POST
W/0 HP LF LC

INGREDIENTS
PRE POST
GF W/0 W/0 HP
MAKES 3 SERVES

LIGHT SMOOTH RICOTTA CHEESE 375G

INGREDIENTS 45G
MAKES 12 SERVES
WHEY PROTEIN ISOLATE (CHOCOLATE OR VANILLA)
STEVIA LIQUID 10 DROPS
MEDJOOL WHOLE FRESH DATES 250G
UNSWEETENED COCONUT / ALMOND MILK 250ML
WHEY PROTEIN ISOLATE (VANILLA) 80G
WALNUTS (CRUSHED) 10G
OATS OR MUESLI (ANY BRAND) 150G
COCOA POWDER 3 TSP
NATURAL PEANUT BUTTER CRUNCHY 200G
PB2 POWDER 50G
ALMOND NUTS (WHOLE) 25G
EGG WHITES 250ML
SKIM MILK 125ML
COCONUT (DESICCATED OR FLAKES) 10G
ALMOND FLAKES 50G

Combine ingredients into a food processor,

leaving out the coconut and almond flakes.
Blend until combined, don’t over mix as
you want to save some of the crunchy nutty
texture.
Place the ingredients (excluding the nuts)
into a food processor and blend until
Line a slice tin with baking paper then
smooth. Remove and divide into 3 small
spoon in the mixture and press firmly into
containers or serving bowls.
tin. Sprinkle with coconut slivered almonds
and bake for 20-25 minutes on a low -
Sprinkle over the nuts and refrigerate
moderate heat. Remove one the slice starts
until serving.
to turn a light golden brown.

NUTRITION INFORMATION NUTRITION INFORMATION

Per Serve 117g Per Serve 163g

Energy 1522kj Carbohydrate 30g Energy 760kj Carbohydrate 3.2g

Protein 21g Sugar 19g Protein 23.0g Sugar 2.6g

Fat 16g Fibre 6.7g Fat 6.1g Fibre 0.5g

 Naughty but Nice Treats

Chocolate Fudge Brownie

GF LC LF

INGREDIENTS Step 1 Pre-heat oven to 180 degrees. Start by peeling the sweet
MAKES 10 SERVES
potato and steaming for 20 minutes or until soft through.
WHEY PROTEIN ISOLATE (CHOCOLATE) 60g Combine all dry ingredients in a large mixing bowl or a
SWEET POTATO (PEELED) 300g food processor. Melt the butter in a microwave then allow
COCOA POWDER 20g to cool slightly. Wisk the egg then add to the butter and
BAKING POWDER 1 tsp mix until combined. Add the vanilla essence and stevia,
COCONUT FLOUR 30g then pour into the centre of the dry ingredients. Once
GOLDEN FLAXSEED MEAL 30g the sweet potato is cooked through transfer over to the
RICE MALT SYRUP 100g mixing bowl or food processor with other ingredients. Mix
EGG WHOLE x1 using an electric beater or food processor until combined.
VANILLA ESSENCE 1 tsp
50% LESS FAT BUTTER 80g Step 2 Grease a small slice tray 10 inch x 5 inch and line with
STEVIA 1/2 cup baking paper. Spoon in the mixture into the baking tray
and bake for 15 -20 minutes or until a skewer comes out
clean.
NUTRITION INFORMATION

Per Serve (approx. 383g)

Energy 675kj

Protein 9.5g

Fat 6.3g

Carbohydrate 12.3g

Sugar 8.3g

Fibre 1.8g

49
 Naughty but Nice Treats

Coconut & Strawberry

Muesli with Yoghurt
PRE NOTE: Regardless of the brand of muesli you use, the nutrition information is going
GF W/0 to be very similar since the weight is only 50g.

INGREDIENTS Start by chopping the dried fruit and nuts and sprinkle over
MAKES 10 SERVES
your muesli. (You can use any generic store bought brand of
FRUIT MUESLI 50g muesli, I personaly like to make my own muesli in large
PITTED DATES (CHOPPED) 10g batches, by combining two thirds rolled oats with one third of
NUTS (ANY VARIETY) 50g my favourite dried fruits, nuts & seeds).
STRAWBERRIES (FRESH OR FROZEN) 100g
COCONUT (DESICCATED OR FLAKES) 2 tsp Pour over the milk, finish by spooning over the yoghurt then
YOGHURT (<5G FAT PER 100G) 100g top with strawberries and coconut. ( I will often use dragon fruit
UNSWEETENED ALMOND MILK 125mL - as shown if it is dragon fruit season! It has similar nutrient
information to strawberries!)
NUTRITION INFORMATION

Per Serve (approx. 383g)

Energy 1966kj

Protein 13.5g

Fat 16g

Carbohydrate 61.5g

Sugar 35g

Fibre 12.5g

50
 hb@biolayne.com

@hollytbaxter

@hbnutrition.net

Holly Baxter

www.hbnutrition.com.au