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Egg & Bacon Scramble

(350 calories)

Steak & Eggs

(366 calories)

Microwave Egg Cups

(268 calories)

Cottage Cheese Omelette

(264 calories)

Tofu Scramble with Spinach

(295 calories)

Scrambled Eggs with Smoked Salmon & Veg (201 calories)

Egg White Omelette with Feta

(219 calories)

Salmon & Cucumber Yoghurt

(218 calories)

Bunless Turkey Burger

(229 calories)

Salmon Salad with Avocado

(365 calories)

Caprese Chicken Salad

(350 calories)

Tuna Lettuce Wraps

(304 calories)

Grilled Chicken with Steamed Veggies

(233 calories)

Chicken Bowl with Smashed Avo

(330 calories)

Frittata with Feta & Broccoli

(357 calories)

Tofu Stiryfry

(352 calories)

Pesto Zucchini Noddles with Tofu

(380 calories)

Veggie Bowl with Cottage Cheese

(240 calories)

Baked Tempeh with Roasted Veggies

(315 calories)

Grilled Salmon with Zucchini Noodles & Pesto

(353 calories)

Mediterranean Cod with Tomato & Olive Salsa

(283 calories)

Spicy Tuna Cucumber Wraps

(245 calories)

Baked Tilapia

(260 calories)

One-Pan Tofu & Veg

(250 calories)

Lemon Chicken Stirfry with Asparagus

(298 calories)

Coconut Chicken Curry

(250 calories)

Devilled Eggs

(165 calories)

Cabbage Hashbrowns

(315 calories)

Lettuce Wraps with Chicken & Cheese

(304 calories)

Avo Baked Egg with Bacon

(348 calories)

Lemon Herb Salmon

(304 calories)

Avocado Stuffed Eggs

(378 calories)

Prawn & Zucchini Noodles

(267 calories)

Chicken Caesar Wraps

(294 calories)

Tuna Cucumber Boats

(315 calories)

RECIPES

Egg & Bacon Scramble

Calories: 350

Protein: 29g

Carbs: 1g

Fats: 25g

Ingredients

  • 4 Eggs

  • 15g Bacon Strips

Method

  1. Scramble Eggs.

  2. Cook bacon strips.

  3. Season with salt and pepper - optional.

Steak & Eggs

Calories: 366

Protein: 45g

Carbs: 5g

Fats: 20g

Ingredients

  • 150g Rump Steak

  • 2 Eggs

  • 1tbsp Ghee

Method

  1. Melt ghee in frying pan and cook steak to preference.

  2. Cook eggs however you like e.g srambled. poached, boiled, fried.

  3. Serve together immediately.

Microwave Egg Cups

Calories: 268

Protein: 23g

Carbs: 2g

Fats: 21g

Ingredients

  • 2 Eggs

  • 15g Baby Spinach (chopped)

  • 25g Light Tasty Cheese

  • 15ml Light Thickened Cream

  • 1sec Spray Extra Virgin Olive Oil

  • Pinch of Salt and Pepper

  • 1/4tsp Italian Herb Mix

Method

  1. Coat microwave safe bowl or ramekin with oil spray.

  2. Add chopped spinach and microwave for 30secs until wilted.

  3. Crack eggs on top and drizzle with cream. Sprinkle with cheese.

  4. Add salt, pepper and herb seasoning.

  5. Microwave until set for about 2 mins and serve.

Cottage Cheese Omelette

Calories: 264

Protein: 26g

Carbs: 2g

Fats: 17g

Ingredients

  • 1sec spray Extra Virgin Olive Oil

  • 100g Cottage Cheese

  • 2 Eggs

  • 1 Slice Gluten Free Tip Top Bread

  • Pinch of Salt and Pepper

  • 50g Tomatoes (chopped)

Method

  1. Whisk eggs and cottage cheese together and stir in tomatoes.

  2. Heat non-stick pan over medium heat and spray with oil.

  3. Pour in eggs and once set fold in half and cook to desired texture.

Tofu Scramble with Spinach

Calories: 295

Protein: 19g

Carbs: 5g

Fats: 22g

Ingredients

  • 200g Tofu

  • 30g Spinach

    • 40g Red Capsicum

    • 1tbsp Olive Oil

    • 1/2tsp Turmeric

Method

  1. Heat olive oil over medium heat in a pan.

  2. Crumble tofu, and add turmeric (and salt and pepper if desired).

  3. Add spinach and capsicum and cook until veggies are to liking.

Scrambled Eggs with Smoked Salmon & Veg

Calories: 201

Protein: 26

Carbs: 5

Fats: 8

Ingredients

  • 120g Egg Whites

  • 60g Smoked Salmon (diced)

  • Spinach

  • Cherry Tomatoes (halved)

  • Red Onion (diced)

  • Olive Oil

Method

  1. Heat oil in a pan over medium heat.

  2. Add red onion and cook for 2-3mins until softens.

  3. Add tomatoes and cook for another 2 mins.

  4. Add spinach and cook until wilted, about 1-2mins.

  5. Add salmon and cook for 1-2mins until warmed through.

  6. Season with salt and pepper and garnish with fresh dill (optional)

Egg White Omelette with Feta

Calories: 219

Protein: 24g

Carbs: 6g

Fats: 12g

Ingredients

  • 150g Egg Whites

  • 20g Spinach (chopped)

  • 80g Mushrooms (sliced)

  • Feta (crumbled)

Method

  1. Heat oil in a non-stick pan over medium heat.

  2. Add spinach and mushrooms and cook until wilted.

  3. Pour in egg whites and cook until almost set.

  4. Sprinkle with feta, fold the omelette and cook until fully set.

Salmon & Cucumber Yoghurt

Calories: 218

Protein: 31g

Carbs: 6g

Fats: 8g

Ingredients

  • 90g Smoked Salmon (chopped)

  • 120g Light Chobani Greek Yoghurt

  • 30g Cucumber (chopped)

  • 5g Capers

  • 1tsp Fresh Dill (chopped)

  • Lemon Wedge

Method

  1. Spread yoghurt on a plate or bowl.

  2. Top with smoked salmon, diced cucumber and capers.

  3. Garnish with fresh dill and squeeze of lemon.

Bunless Turkey Burger

Calories: 229

Protein: 23g

Carbs: 5g

Fats: 11g

Ingredients

  • 2 Outer Lettuce Leaves

  • 1 Turkey Rissole (Steggles)

  • 30g Tomato (sliced)

  • 15g Onion (sliced)

  • 1 Reduced Fat Cheese Slice

  • 10g 99% Fat Free Mayo

  • 5g Sriracha Mayo (Flying Goose)

  • 60g Cucumber

Method

  1. Cook turkey rissole over medium-high heat for about 6-8mins each side.

  2. Assemble burger by folding over both lettuce leaves, on 1 placing tomato, cucumber, onion, cheese and then rissole.

  3. Add srirarchar to the burger and close with lettuce leaf.

Salmon Salad

Calories: 365

Protein: 30g

Carbs: 5g

Fats: 25g

Ingredients

  • 115g Salmon

  • 35g Mixed Greens

  • 1/2 Avocado

  • Dash Olive Oil

Method

  1. Grill salmon.

  2. Serve on bed of mixed greens.

  3. Top with avocado and dash with olive oil.

Caprese Chicken Salad

Calories: 350

Protein: 30g

Carbs: 5g

Fats: 20g

Ingredients

  • 150g Chicken Breast (weighed raw)

  • 1 Medium Tomato

  • 29g Mozzarella

Method

  1. Grill chicken breast

  2. Slice tomato and chop mozzarella.

  3. Slice chicken once cooked and combine all ingredients.

  4. Serve immediately.

  5. Optional: add in basil.

Tuna Lettuce Wraps

Calories: 304

Protein: 37g

Carbs: 5g

Fats: 15g

Ingredients

  • 95g Tuna in Springwater

  • 20g 99% Fat Free Mayo

  • 2 Lettuce Leaves

Method

  1. Mix tuna with mayo.

  2. Spoon mixture into lettuce leaves.

  3. Enjoy!

Grilled Chicken with Steamed Veggies

Calories: 233

Protein: 36g

Carbs: 13g

Fats: 6g

Ingredients

  • 150g Chicken Breast (weighed raw)

  • 1cup Broccoli Florets

  • 1cup Cauliflower Florets

  • 1/2tbsp Paprika

  • 10g Nando's Peri Peri Mild

Method

  1. Season chicken breast with paprika and salt and pepper.

  2. Grill chicken breast over medium heat for 5-7mins each side, or until fully cooked.

  3. Steam veggies until tender, about 5-7mins.

  4. Serve immediately and drizzle with peri peri.

Chicken Bowl with Smashed Avo

Calories: 330

Protein: 33g

Carbs: 10g

Fats: 19g

Ingredients

  • 150g Chicken Breast (weighed raw)

  • 1/2 Smashed Avo

  • 35g Mixed Greens

  • 10g Honey Mustard

Method

  1. Grill chicken breast.

  2. Serve on the bed of greens.

  3. Top with avocado and honey mustard.

Frittata with Feta & Broccoli

Calories: 357

Protein: 22g

Carbs: 12g

Fats: 25g

Ingredients

  • 2 Eggs

  • 30ml Skim Milk

  • 1Clove Garlic

  • Pinch Salt & Pepper

  • 1tbsp Spring Onion (chopped)

  • 100g Broccoli

  • 25g Reduced Fat Feta

  • 1/4 tsp Paprika

  • 1tbsp Extra Virgin Olive Oil

Method

  1. Heat oil in a non-stick pan over medium heat. While that is heating up mix eggs, garlic, milk, salt and pepper and set aside.

  2. In the pan, add spring onions, chopped broccoli, pinch of salt and pepper and cook stirring occasionally, until the broccoli is tender but still bight green, about 5-8mins. S

  3. tir in paprika, then add egg mixture and gently shake pan to distribute. Sprinkle with feta and bake at 180 for 15-20mins or until eggs are set.

  4. Season to taste.

Tofu Stirfry

Calories: 352

Protein: 21

Carbs: 10

Fats: 23

Ingredients

  • 150 Firm Tofu (cubed)

  • 150g Mixed Vegetables

  • 15ml Gluten Free Soy Sauce

  • 15ml Extra Virgin Olive Oil

  • 1 Clove Garlic

  • 5g Grated Ginger

Method

  1. Heat olive oil in a pan over medium heat.

  2. Add garlic and ginger and sauté until fragrant.

  3. Add tofu and cook until golden brown.

  4. Add in mixed veggies (up to you which veggies just 150g in total) and soy sauce. Stir-fry until veggies are tender.

Pesto Zucchini Noodles with Tofu

Calories: 380

Protein: 13g

Carbs: 6g

Fats: 35g

Ingredients

  • 150g Zucchini Noodles

  • 40g Cherry Tomatoes (halved)

  • 30g Pesto

  • 1tbsp Olive Oil

  • 85g Tofu (cubed)

Method

  1. Heat olive oil in a pan over medium heat.

  2. Add tofu and cook until tender.

  3. Add zucchini and sauté until slightly softened.

  4. Add pesto and cherry tomatoes and toss until well combined.

  5. Season with salt and pepper (optional) and serve warm.

Veggie Bowl with Cottage Cheese

Calories: 240

Protein: 16g

Carbs: 5g

Fats: 23g

Ingredients

  • 120g High Protein Cottage Cheese

  • 50g Cucumber (diced)

  • 80g Cherry Tomatoes (halved)

  • 1/4 Avocado (sliced)

  • 1tbsp Lemon Juice

Method

  1. In a bowl combine cottage cheese, cucumber, tomatoes and avocado.

  2. Drizzle with lemon juice.

  3. Season with salt, pepper and chilli flakes (optional).

Baked Tempeh with Roasted Veggies

Calories:315

Protein: 25g

Carbs: 10g

Fats: 28g

Ingredients

  • 100g Tempeh (sliced)

  • 60g Zucchini (sliced)

  • 30g Red Capsicum (sliced)

  • 80g Cherry Tomatoes (halved)

  • 1tbsp Olive Oil

  • 1tbsp Gluten Free Soy Sauce or Tamari

  • 1/2tsp Paprika

Method

  1. Pre-heat oven to 190C.

  2. Toss tempeh and vegetable with olive oil, soy/tamari, paprika and salt and pepper (optional).

  3. Spread on a baking sheet and roast for 25-30mins until vegetables are tender and tempeh is golden brown.

  4. Serve warm.

Grilled Salmon with Zucchini Noodles & Pesto

Calories: 353

Protein: 30g

Carbs: 10g

Fats: 22g

Ingredients

  • 115g Salmon Fillet

  • 200g Zucchini Noodles

  • 1tbsp Pesto

  • 1tsp Extra Virgin Olive Oil

  • 75g Cherry Tomatoes (halved)

Method

  1. Grill salmon until cooked through, about 4-5mins per side.

  2. Sauté zucchini noodles in olive oil about 2-3mins.

  3. Toss zucchini with pesto and tomatoes. Top with grilled salmon.

Mediterranean Cod with Tomato & Olive Salsa

Calories: 283

Protein: 37g

Carbs: 9g

Fats: 11g

Ingredients

  • 200g Atlantic Cod Fillet

  • 150g Cherry Tomatoes (halved)

  • 5 Olives (sliced)

  • 1tsp Extra Virgin Olive Oil

  • 1 Clove Garlic (minced)

  • 1tbsp Lemon Juice

Method

  1. Preheat oven to 200C.

  2. Place cod on baking sheet and drizzle with olive oil and lemon juice.

  3. Top with tomatoes, olives and garlic.

  4. Bake for 12-15mins or until cod is cooked through.

Spicy Tuna Cucumber Rolls

Calories: 245

Protein: 31g

Carbs: 10g

Fats: 10g

Ingredients

  • 115g Tuna Steak

  • 200g Cucumber (thinly sliced)

  • 1/4 Avocado

  • 1tsp Sriracha

  • 1tsp Sesame Seeds

  • Toothpicks

Method

  1. Sear tuna steak for 2mins or each side.

  2. Slice tuna and avocado into thin strips.

  3. Roll tuna and avocado in cucumber slices, securing with a toothpick.

  4. Drizzle with sriracha and sprinkle with sesame seeds.

Baked Tilapia

Calories: 260

Protein: 43g

Carbs: 6g

Fats: 8g

Ingredients

  • 200g Tilapia Fillet

  • 70g Spinach

  • 2Cloves Garlic (minced)

  • 1tsp Extra Virgin Olive Oil

  • 1tbsp Lemon Juice

Method

  1. Preheat oven to 190C.

  2. Place tilapia on a baking sheet and drizzle with lemon and bake for 10-12mins.

  3. Sauté spinach with garlic and olive oil until wilted.

  4. Serve tilapia with garlic spinach.

One-Pan Tofu & Veg

Calories: 250

Protein: 20g

Carbs: 10g

Fats: 23g

Ingredients

  • 150g Firm Tofu (cubed)

  • 90g Broccoli

  • 60g Capsicum (sliced)

  • 65g Zucchini (sliced)

  • 1tbsp Extra Virgin Olive Oil

  • 15ml Gluten Free Soy Sauce

Method

  1. Stirfry tofu in olive oil until golden.

  2. Add vegetables and cook until tender.

  3. Drizzle with soy sauce before serving.

Lemon Chicken Stirfry with Asparagus

Calories: 298

Protein: 49g

Carbs: 4g

Fats: 11g

Ingredients

  • 150g Chicken Breast (diced)

  • 30ml Salt Reduced Chicken Stock

  • 10ml Gluten Free Soy Sauce

  • 115g Asparagus

  • 1Clove Garlic (minced)

  • 4ml Extra Virgin Olive Oil

  • 2g Ginger

  • 10ml Lemon Juice

  • Sprinkle of Cornstarch

Method

  1. Combine chicken broth, soy and a dash of salt.

  2. Over medium-high heat, heat 1 tsp of the oil a non-stick pan and cook asparagus until tender, about 3-4mins. Add garlic and ginger and cook for another minute until golden then set aside.

  3. Increase heat to high then add 1-2tsp of oil and cook chicken then set aside.

  4. Add soy mixture, bring to a boil and cook for 1-1.5mins. Add lemon juice and cornstarch and stir well. When it simmers return the chicken and asparagus and mix well.

  5. Season with salt and pepper (optional).

Coconut Chicken Curry

Calories: 250

Protein: 38g

Carbs: 7g

Fats: 8g

Ingredients

  • 115g Chicken Breast (diced)

  • 10g Red Onion (diced)

  • 2g Ginger

  • 1Clove Garlic (minced)

  • 30ml Low Sodium Chicken Broth

  • 45ml Light Coconut Milk

  • 1tsp Cayenne Spice

  • 1tsp Paprika

  • 1tsp Ground Tumeric

Method

  1. In a non-stick pan over medium-high heat cook chicken for about 6-12mins until chicken is cooked then set aside.

  2. Rinse pan and spray lightly with oil over medium-high heat and add the onion, garlic and ginger and sauté until the onion is almost translucent, about 5-7mins.

  3. Add chicken broth, coconut milk and seasoning and stir. Let sauce simmer then cover. Reduce to a low heat and allow sauce to cook and thicken.

  4. Add chicken, stir and cover over low heat for another 5 minutes until sauce is thickened.

  5. Season with salt and pepper (optional).

Devilled Eggs

Calories: 165

Protein: 13g

Carbs: 6g

Fats: 10g

Ingredients

  • 2 Large Eggs

  • 20g 99% Fat Free Mayo

  • 1/4tsp Curry Powder

Method

  1. Bring a pot of water to boil. Slowly lower eggs into boiling water and set 9min timer.

  2. Once eggs have been cooked for 9mins remove and place in cold water. Let sit in the cold for a couple of minutes and then peel.

  3. Cut eggs in half and scoop out the yolks. Mash yolks with mayo and curry powder. Spoon yolk mixture back into egg white cups.

Cabbage Hashbrowns

Calories: 315

Protein: 14g

Carbs: 12g

Fats: 24g

Ingredients

  • 2 Large Eggs

  • 1/2tsp Garlic Powder

  • 140g Cabbage (shredded)

  • 1/4 small Onion (thinly sliced)

  • 14g Extra Virgin Olive Oil

  • Dash of Salt & Pepper

Method

  1. Combine all ingredients other than oil in a large bowl.

  2. Divide mixture into patties.

  3. Heat oil in a skillet over medium-high heat. A

  4. dd patties and press with spatula to flatten.

  5. Cook until golden brown, about 3mins each side.

Lettuce Wraps with Chicken & Cheese

Calories: 304

Protein: 37g

Carbs: 10g

Fats: 14g

Ingredients

  • 80g Sliced Chicken Breast (pre-packaged)

  • 70g Reduced Fat Swiss Cheese

  • 25g Yellow Mustard

  • 5 Outer Lettuce Leaves

Method

  1. Wash lettuce leaves and pat dry.

  2. Lay leaves out flat and layer with chicken slice, swiss cheese and spread mustard over the top.

  3. Fold the sides of the leaves, covering contents, then fold over top leaf and then bottom.

Avo Baked Egg with Bacon

Calories: 348

Protein: 17g

Carbs: 9g

Fats: 29g

Ingredients

  • 25g Bacon

  • 1/2 Avocado

  • 1 Egg

  • Dash of Salt & Pepper

  • Sprinkle of Chilli Flakes (optional)

Method

  1. Preheat grill to max, then lay bacon on the grill pan and grill for 3mins each side for crispy bacon.

  2. Meanwhile, remove stone from the 1/2 avo and scoop out a generous tablespoon of flesh to create a hole big enough for the egg.

  3. Crack the egg into the hole, season with salt and pepper (optional) and place on a microwave safe plate.

  4. Cook eggs in 30sec increments for 2mins.

  5. While egg is cooking smash the avo that was scooped out and mix in chilli (optional).

  6. Serve baked egg with the bacon and smashed avo.

Lettuce Wraps with Chicken & Cheese

Calories: 304

Protein: 37g

Carbs: 10g

Fats: 14g

Ingredients

  • 80g Sliced Chicken Breast (pre-packaged)

  • 70g Reduced Fat Swiss Cheese

  • 25g Yellow Mustard

  • 5 Outer Lettuce Leaves

Method

  1. Preheat ocen to 190C.

  2. Place salmon fillet on a baking tray lined with baking paper.

  3. Drizzle over oil and lemon juice and sprinkle with thyme, rosemary, salt and pepper (optional).

  4. Bake for 15-20mins or until the salmon flakes easily with a fork.

  5. Serve with sliced avocado.

Avo Stuffed Eggs

Calories: 378

Protein: 20g

Carbs: 10g

Fats: 30g

Ingredients

  • 3 Large Boiled Eggs

  • 1/2 Avocado (smashed)

  • 1tsp Lemon Juice

  • 1tsp Paprika

Method

  1. Hard boil eggs.

  2. Slice eggs in half and remove yolks.

  3. In a bowl mash the yolks with the avocado and lemon juice until smooth.

  4. Season with salt and pepper (optional) then spoon mixture back into egg whites.

  5. Sprinkle with paprika if desired and serve.

Prawns & Zucchini Noodles

Calories: 267

Protein: 30g

Carbs: 5g

Fats: 15g

Ingredients

  • 150g Prawns (thawed)

  • 20g Nuttlex

  • 1 Clove Garlic (minced)

  • 130g Zucchini Noodles

Method

  1. In a non-stick pan over medium heat add garlic and saute for 1min until fragrant.

  2. Add the prawns and cooked for 2-3mins each side until pink.

  3. Season with salt and pepper (optional) then add the zucchini noodles and cook for 1-2mins until tender.

  4. Serve immediately

Chicken Caesar Wraps

Calories: 294

Protein: 31g

Carbs: 3g

Fats: 17g

Ingredients

  • 90g Cooked Chicken Breast

  • 20g Creamy Caesar Dressing (Celebrate Health)

  • 1tbsp Grated Parmesan

  • 3 Large Lettuce Leaves

Method

  1. In a bowl combine the sliced chicken breast with Caesar dressing.

  2. Spoon chicken into lettuce leaves.

  3. Sprinkle with parmesan cheese and serve as wraps.

Tuna Cucumber Boats

Calories: 315

Protein: 50g

Carbs: 10g

Fats: 10g

Ingredients

  • 1/2 Cucumber

  • 190g Tuna in Springwater

  • 1/4 Avocado (Diced)

  • 1 Wedge Lemon

Method

  1. In a bowl mix the drained tuna with lemon, salt and pepper and chilli flakes (optional).

  2. Slice cucumbers down the middle and scoop out seeds.

  3. Spoon tuna into the cucumber halves, and top with diced avo.

TBA

Calories:

Protein:

Carbs:

Fats:

Ingredients

  • tba

Method

  1. tba