SUPER SIMPLE OPTIONS

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Steak & Eggs

(366 calories)

Egg & Bacon Scramble
(350 calories)

Egg White Omelette

(219 calories)

Salmon Salad

(356 calories)

Caprese Chicken Salad

(350 calories)

Tuna Lettuce Cups

(304 calories)

Grilled Chicken & Veg

(233 calories)

Chicken & Avo Bowl

(330 calories)

Pesto & Tofu Zucchini Noodles

(380 calories)

Cottage Cheese & Veg Bowl

(240 calories)

Grilled Salmon

(353 calories)

Devilled Eggs

(165 calories)

Chicken & Cheese Lettuce Wraps

(304 calories)

Lemon Herb Salmon with Avo

(363 calories)

Avo Stuffed Eggs

(378 calories)

Prawn & Zucchini Noodles

(267 calories)

Chicken Caesar Lettuce Wraps

(294 calories)

Tuna Cucumber Boats

(315 calories)

Peanut Butter Oats

(373 calories)

Egg & Avo Ricecakes

(349 calories)

Avo & Cottage Cheese Toast

(425 calories)

Salmon Ricecakes

(360 calories)

Avo Toast with Poached Egg

(264 calories)

Smoothie Bowl

(278 calories)

Chickpea & Avo Salad

(467 calories)

Turkey & Avo Sandwich

(405 calories)

Greek Yoghurt Chicken Sandwich

(351 calories)

Egg & Spinach Muffin

(332 calories)

Turkey & Hummus Wrap

(344 calories)

Chicken Caesar Wrap

(346 calories)

Egg & Veggie Wrap

(319 calories)

BBQ Chicken Pizza

(402 calories)

Veggie & Cottage Cheese Pizza

(402 calories)

RECIPES

Steak & Eggs

Calories: 366

Protein: 45g

Carbs: 5g

Fats: 20g

Ingredients

  • 150g Rump Steak

  • 2 Eggs

  • 2tsp 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.

Egg & Bacon Scramble

Calories: 350

Protein: 29g

Carbs: 1g

Fats: 25g

Ingredients

  • 4 Eggs

  • 15g Bacon Strip

Method

  1. Scramble Eggs.

  2. Cook bacon strips.

  3. Season with salt and pepper - optional.

Egg White Omelette

Calories: 219

Protein: 24g

Carbs: 6g

Fats: 12g

Ingredients

  • 150g Egg Whites

  • 20g Spinach (chopped)

  • 80g Mushrooms (chopped)

  • 30g Feta (crumbled)

  • 1tsp Extra Virgin Olive Oil

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 Salad

Calories: 356

Protein: 30g

Carbs: 5g

Fats: 25g

Ingredients

  • 115g Salmon Fillet

  • 35g Mixed Greens

  • 1/2 Avocado

  • Dash Extra Virgin 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 Tomato

  • 28g 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 Cups

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 & Veg

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 & Avo Bowl

Calories: 330

Protein: 33g

Carbs: 10g

Fats: 19g

Ingredients

  • 150g Chicken Breast (Weighed raw)

  • 1/2cup Avocado (smashed)

  • 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.

Pesto & Tofu Zucchini Noodles

Calories: 380

Protein: 13g

Carbs: 6g

Fats: 35g

Ingredients

  • 150g Zucchini Noodles

  • 40g Cherry Tomatoes (halved)

  • 30g Pesto

  • 1tbsp Olive Oil

  • 85g Tofu

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.

Cottage Cheese & Veg Bowl

Calories: 240

Protein: 9g

Carbs: 28g

Fats: 14g

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).

Grilled Salmon

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.

  4. Top with grilled salmon.

Devilled Eggs

Calories: 165

Protein: 13g

Carbs: 6g

Fats: 10g

Ingredients

  • 20g Fat Free Mayo

  • 2 Eggs

  • 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.

Chicken & Cheese Lettuce Wraps

Calories: 304

Protein: 37g

Carbs: 10g

Fats: 14g

Ingredients

  • 80g Sliced Chicken Breast (primo)

  • 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.

Lemon Herb Salmon with Avo

Calories: 363

Protein: 32g

Carbs: 5g

Fats: 24g

Ingredients

  • 150g Salmon Fillet

  • 1tsp Extra Virgin Olive Oil

  • 1tsp Lemon Juice

  • 1/2tsp Dried Thyme

  • 1/2tsp Dried Rosemary

  • 1/4 Avocado (sliced)

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 Eggs (hard boiled)

  • 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.

Pawns & Zucchini Noodles

Calories: 267

Protein: 30g

Carbs: 5g

Fats: 15g

Ingredients

  • 150g Prawns (thawed)

  • 20g Nuttlex

  • 1clove 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 Lettuce Wraps

Calories: 294

Protein: 31g

Carbs: 3g

Fats: 17g

Ingredients

  • 90g Cooked Chicken Breast

  • 20g 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)

  • 1wedge 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.

Peanut Butter Oats

Calories: 373

Protein: 17g

Carbs: 63g

Fats: 8g

Ingredients

  • 100ml Skim Milk

  • 40g Gluten Free Oats (weighed raw)

  • 10g Chia Seeds

  • 20g Sugar Free Maple Syrup (Queen)

  • 2tbsp PB2

  • 70g Banana

Method

  1. In a jar with a tight-fitting lid, combine the oats, milk, chia seeds, maple syrup.

  2. Mix PB2 as per instructions then add to the oat mix.

  3. Stir well to combine all ingredients. Cover and refrigerate overnight.

  4. In the morning, give oats a good stir and top with. sliced banana.

Egg & Avo Ricecakes

Calories: 349

Protein: 16g

Carbs: 28g

Fats: 27g

Ingredients

  • 2 Eggs

  • 2 Rice Cakes

  • 1/2 Avocado (smashed)

Method

  1. Boil Eggs

  2. Spread avo on the ricecakes

  3. Slice eggs once boiled and place on ricecakes

Avo & Cottage Cheese Toast

Calories: 425

Protein: 19g

Carbs: 56g

Fats: 16g

Ingredients

  • 2slices Gluten Free Tip Top Bread

  • 75g Avocado

  • 11g Low Fat Cottage Cheese

Method

  1. Toast bread.

  2. Mash avocado (optional: season with salt, pepper and lemon).

  3. Spread cottage cheese onto toast and top with avo.

Salmon Ricecakes

Calories: 360

Protein: 26g

Carbs: 24g

Fats: 20g

Ingredients

  • 2 Rice Cakes

  • 100g Smoked Salmon

  • 1/2 Avocado (smashed)

  • 30g Light Greek Yoghurt (Chobani)

  • 2tsp Lemond Juice

Method

  1. Spread the mashed avocado evenly over the rice cakes

  2. Layer the smoked salmon on top of the avocado.

  3. Drizzle the greek yoghurt over the salmon.

  4. Add lemon juice and season with salt and pepper (optional).

  5. Garnish with fresh dill (optional)

Avo Toast with Poached Egg

Calories: 264

Protein: 9g

Carbs: 28g

Fats: 14g

Ingredients

  • 1slice Gluten Free Tip Top Bread

  • 1/4 Avocado (smashed)

  • 1 large Egg

  • 1 tsp Lemon Juice

Method

  1. Bring a pot of water to the boil and poach egg.

  2. Meanwhile toast the bread.

  3. Combine smashed avocado with lemon, salt, pepper and chilli (optional)

  4. Spread avocado onto toast and top with the poached egg.

Smoothie Bowl

Calories: 278

Protein: 14g

Carbs: 30g

Fats: 13g

Ingredients

  • 1/2scoop Vanilla Protein Powder

  • 50g Banana

  • 60ml Almond Milk

  • 1tbsp Almond Butter

  • 15g Gluten Free Granola

  • 40g Mixed Berries

Method

  1. Blend protein powder, banana and almond milk until smooth.

  2. Pour into a bowl and top with almond butter, granola and mixed berries.

Chickpea & Avo Salad

Calories: 467

Protein: 13g

Carbs: 46g

Fats: 28g

Ingredients

  • 150g Chickpeas (drained)

  • 75g Avocado (diced)

  • 75g Cherry Tomatoes (halved)

  • 50g Cucumber (diced)

  • 15ml Extra Virgin Olive Oil

  • 15ml Lemon Juice

Method

  1. In a bowl combine chickpeas, avocado, tomato and cucumber.

  2. Drizzle with olive oil and lemon juice and season with salt and pepper (optional).

Turkey & avo Sandwich

Calories: 405

Protein: 22g

Carbs: 55g

Fats: 13g

Ingredients

  • 2sliced Gluten Free Tip Top Bread

  • 85g Turkey Slices (Primo)

  • 50g Avocado (sliced)

  • 2slices Tomato

  • 1/2cup Baby Spinacj

  • 1/2tbsp Dijon Mustard

Method

  1. Lightly toast the bread.

  2. Spread mustard on one slice of bread.

  3. Layer with turkey, avo slices, tomato and spinach.

  4. Top with the second slice of bread, slice in half and enjoy!

Greek Yoghurt Chicken Sandwich

Calories: 351

Protein: 25g

Carbs: 53g

Fats: 6g

Ingredients

  • 2sliced Gluten Free Tip Top Bread

  • 85g Shredded Roast Chicken (Primo)

  • 40g Light Greek Yoghurt (Chobani)

  • 10g Cucumber (sliced)

  • 1tsp Garlic Powder

  • 1/2cup Baby Spinach

Method

  1. In a bowl combine chicken, greek yoghurt, cucumber, garlic, salt&pepper and lemon (optional).

  2. Spread mix on one slice of break.

  3. Top with spinach and top with other slice of bread.

  4. Slice in half and serve.

Egg & Spinach Muffin

Calories: 332

Protein: 31g

Carbs: 30g

Fats: 8g

Ingredients

  • 1 Gluten Free English Muffin

  • 3/4cup Egg Whites

  • 1/4cup Spinach

  • 1slice Light Tasty Cheese Slice

Method

  1. In a non-stick pan, cook egg whites with chopped spinach until set. Season with salt and pepper (optional)

  2. While its cooking toast the muffin slightly.

  3. Place egg and spinach mixture on one slice of the toasted muffin.

  4. Top with cheese slice and then the other half of the muffin.

Turkey & Hummus Wrap

Calories: 344

Protein: 21g

Carbs: 49g

Fats: 8g

Ingredients

  • 1 Gluten Free Jumbo Tortilla (El Passo)

  • 85g Turkey Sliced (Primo)

  • 2tbsp Hummus

  • 100g Shredded Carrot

  • 10g Cucumber (sliced)

  • 1/2cup Spinach

Method

  1. Spread hummus evenly onto the wrap

  2. Layer with turkey, carrot, cucumber and spinach.

  3. Season with salt and pepper (optional) then roll up tightly

Chicken Caesar Wrap

Calories: 346

Protein: 23g

Carbs: 38g

Fats: 11g

Ingredients

  • 1 Gluten Free Jumbo Tortilla (El Passo)

  • 90g Shredded Roast Chicken

  • 1tbsp Low Fat/Light Caesar Dressing)

  • 14g Parmesan Cheese

  • 1/4cup Lettuce

Method

  1. In a bowl mix shredded chicken with caesar dressing and parmesan.

  2. Lay lettuce on the wrap and add chicken mixture.

  3. Season with salt and pepper (optional) then tightly roll up.

  4. Slice in half and enjoy!

Egg & Veggie Wrap

Calories: 319

Protein: 27g

Carbs: 40g

Fats: 5g

Ingredients

  • 1 Gluten Free Jumbo Tortilla (El Passo)

  • 3/4cup Egg Whites

  • 75g Red Capsicum (diced)

  • 45g Tomatoes (diced)

  • 15g Light Shredded Cheese

Method

  1. In a non-stick pan cook egg whites with capsicum and tomato until set. Season with salt and pepper (optional).

  2. Spread egg and veg mix onto the wrap and sprinkle with shredded cheese.

  3. Roll up tightly, slice in half and enjoy!

BBQ Chicken Pizza

Calories: 402

Protein: 25g

Carbs: 49g

Fats: 12g

Ingredients

  • 1 Gluten Free Pizza Base (Senza)

  • 1/4cup Salt&Sugar Reduced BBQ Sauce

  • 90g Shredded Chicken (Primo)

  • 1/4cup Mozzarella

  • Few Red Onion Slices

Method

  1. Preheat oven according to pizza base pack instructions.

  2. Spread BBQ sauce evenly on the crust.

  3. Top with shredded chicken, cheese and onion slices.

  4. Bake according to base instructions (usually 10-12mins or until cheese has melted).

Veggie & Cottage Cheese Pizza

Calories: 402

Protein: 15g

Carbs: 39g

Fats: 9g

Ingredients

  • 1 Gluten Free Pizza Base (Senza)

  • 1/2cup Cottage Cheese

  • 1/4cup Red Capsicum (sliced)

  • 1/4cup Baby Spinach

  • 1tbsp Grated Parmesan

Method

  1. Preheat oven as per pizza base instructions.

  2. Spread cottage cheese over the base.

  3. Top with capsicum, spinach and parmesan.

  4. Sprinkle with pepper and chilli flakes (optional).

  5. Bake as per pizza base instructions (usually 10-12mins or until cheese is melted).