Thank you so much for downloading this book & taking the time to read it.These meals will help you perform in your day today life for a healthier, happier more enjoyable life. I dare you to try the mall. Yours In Health.

1. Contents
Meal Plan..................................................4
CapreseFrittata......................................................6
CinnamonRollMugCake...........................................8
PROTEIN COOKIE DOUGH...........................10
ChickenSaag.....................................................12
Rocket, Egg andCharred Asparagus Salad....................14
SatayBuddhaBowl.................................................16
Chickpea Breakfast Bowl(v)...................................18
Oven Baked HashBrowns........................................20
BBQ Chicken Tortilla Pizza.....................................22
ChocolateBanana MugCake ....................................24
HerbyChickenPasta..............................................26
No Bake PeanutButterProteinbars.........................28
High ProteinVegan Breakfast Burrito(v) .................30
Salted Caramel Smoothie......................................32
Courgette TunaCakes ...........................................34
Strawberry Sorbet ......................................36
Greek Style Turkey Burgers...................................38
ChocolatePeanutButter SmoothieBowl......................40
Southern Succotash (v) ........................................42
ITALIAN TURKEY AND PENNE .....................44
CinnamonRollMugCake.........................................46
BakedSweetand Sour Chicken ...............................48
Baked VeganSweetPotato Fries...............................50
FULL ENGLISH BAKED EGGS (V) ..................52
Easy Peanut Butter Proteinbars ..............................54
Moroccan Chicken Skillet......................................56
PitaPizza(v) .....................................................58
RED CURRY CHICKEN THIGHS .....................60
KEY LIME PIE PROTEIN SHAKE ....................62
ChickenSatayStrips ................................................64
EGG MUFFINS.............................................66
ITALIAN TURKEY AND PENNE .....................68
Hummus Quesadillas...........................................70
Mushroom Bolognese.............................................72
Avocadoontoastwithsmokedsalmon ...........................74
ChocolateFudgeCakeBars........................................76
CAJUN GRILLED CHICKEN............................78
BANANA NUT BREAD..................................80
Mixed Berry Frozen Yoghurt..................................82
Steak and Mushroom Stroganoff.............................84

3. Thankyousomuchfordownloadingthisbook&takingthe timeto
readit.Thesemealswillhelpyoupreforminyourday todaylifefor
ahealthier,happiermoreenjoyablelife.Idare youtotrythemall.
YoursInHealth.Fionn
Fionn Rogers
Personal Trainer

4. Meal Plan
1700 Kcal
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
breakfast
Caprese Frittata
& Cinnamon Roll
Mug Cake
524 kcal
protein: 50g
fat: 28g
carbs: 14g
fibre: 3g
Chickpea
Breakfast Bowl
341 kcal
Protein: 16g
fat: 16g
Carbs: 36g
fibre: 2g
High Protein
Vegan Breakfast
Burrito 441 kcal
Protein: 17g
Fat: 20g
Carbs: 54g
Fibre: 8g
Chocolate Peanut
Butter Smoothie
Bowl
485 kcal
Protein: 13g
Fat: 19g
Carbs: 79g
Fibre: 12g
Full English
Baked Eggs
&Pumpkin
Protein Bread
314kcal
Protein: 23g
Fat: 17g
Carbs: 17g
Fibre: 2g
Key Lime Pie
Protein Shake
180 kcal
Protein: 36g
Fat: 0g
Carbs: 7g
Fibre: 0g
Avocado on toast
with smoked
salmon
296 kcal
Protein: 16g
Fat: 17g
Carbs: 18g
Fibre: 6g
snackI
Protein Cookie
Dough
164 kcal
Protein: 10g
Fat: 5g
Carbs: 19g
Fibre: 4g
Oven Baked Hash
Browns
262 kcal
Protein: 4g
fat: 9g
Carbs: 44g
Fibre: 1g
Salted Caramel
Smoothie
683 kcal
Protein: 16g
Fat: 19g
Carbs: 112g
Fibre: 13g
Southern
Succotash
210kcal
Protein: 14g
Fat: 14g
Carbs: 9g
Fibre: 2g
Easy Peanut
Butter Protein
bars
294 kcal
Protein: 21g
Fat: 11g
Carbs: 30g
Fibre: 3g
Chicken Satay
Strips&Egg muffins
364 kcal
Protein: 52g
Fat: 14g
Carbs: 4g
Fibre: 3g
Chocolate Fudge
Cake Bars
171 kcal
Protein: 11g
Fat: 7g
Carbs: 16g
Fibre: 2g
lunch
Chicken Saag
330 kcal
Protein: 43g
Fat: 4g
Carbs: 28g
Fibre: 6g
BBQ Chicken
Tortilla Pizza
330 kcal
Protein: 23g
Fat: 2g
Carbs: 44g
fibre: 6g
Courgette Tuna
Cakes
280 kcal
Protein: 34g
Fat: 11g
Carbs: 14g
Fibre: 4g
Italian Turkey and
Penne
329 kcal
Protein: 39g
Fat: 5g
Carbs: 35g
Fibre: 8g
Moroccan
Chicken Skillet
427 kcal
Protein: 44g
Fat: 12g
Carbs: 40g
Fibre: 9g
Italian Turkey and
Penne
329 kcal
Protein: 39g
Fat: 5g
Carbs: 35g
Fibre: 8g
Cajun Grilled
Chicken &Banana
Nut Bread
615kcal
Protein: 50g
Fat: 24g
Carbs: 50g
Fibre: 13g
snackII
Rocket, Egg and
CharredAsparagu
s Salad 154 kcal
Protein: 10g
Fat: 10g
Carbs: 6g
Fibre: 2g
Chocolate Banana
Mug Cake
210 kcal
Protein: 23g
fat: 1g
Carbs: 33g
Fibre: 4g
Strawberry
Sorbet
56 kcal
Protein: 1g
Fat: 0g
Carbs: 13g
Fibre: 2g
Cinnamon Roll Mug
Cake
312 kcal
Protein: 32g
Fat: 12g
Carbs: 10g
Fibre: 0g
Pita Pizza
248 kcal
Protein: 11g
Fat: 5g
Carbs: 43g
Fibre: 6g
Hummus
Quesadillas
481kcal
Protein: 11g
Fat: 34g
Carbs: 35g
Fibre: 4g
Mixed Berry Frozen
Yoghurt
328 kcal
Protein: 45g
fat: 1g
Carbs: 37g
Fibre: 2g
dinner
Satay Buddha
Bowl
528 kcal
Protein: 18g
Fat: 31g
Carbs: 47g
Fibre: 6g
Herby Chicken
Pasta &No Bake
Peanut Butter
Protein bars
556kcal
Protein: 44g
Fat: 16g
Carbs: 53g
Fibre: 5g
Greek Style
Turkey Burgers
242 kcal
Protein: 39g
Fat: 8g
Carbs: 4g
Fibre: 1g
Baked Sweet and
Sour Chicken&
Baked Vegan Sweet
Potato Fries 378
kcal
Protein: 25g
Fat: 14g
Carbs: 40g
Fibre: 6g
Red Curry
Chicken Thighs
423 kcal
Protein: 36g
Fat: 22g
Carbs: 19g
Fibre: 4g
Mushroom
Bolognese
363 kcal
Protein: 14g
Fat: 6g
Carbs: 60g
Fibre: 8.5g
Steak and
Mushroom
Stroganoff 271 kcal
Protein: 33g
Fat: 11g
Carbs: 11g
Fibre: 3g
average
per
day%
Protein:32% or 131g
Fat: 41% or 78g
Carbs: 27% or 114g
Protein: 28% or 110g
Fat: 23% or 44g
Carbs: 49% or 210g
Protein: 25%or107g
Fat: 29% or 58g
Carbs: 46% or 197g
Protein: 30% or 123g
Fat: 30% or 64g
Carbs: 40% or 173g
Protein:32% or 135g
Fat: 31% or 67g
Carbs: 37% or 149g
Protein: 36% or 152g
Fat: 31% or 59g
Carbs: 33% or 141g
Protein: 37% or 155g
Fat: 32% or 60g
Carbs: 31% or 132g
whole day kcal whole day kcal whole day kcal whole day kcal whole day kcal whole day kcal whole day kcal
1700 1699 1702 1714 1706 1717 1681
Average calorie intake during the whole week 1702
average Protein 31%
average Fats 31%
average carbs 38%
everything 100%

6. MACROS
CapreseFrittata
INGREDIENTS
SERVES: 4
TOTAL TIME: 20 minutes
CALORIES 212 PROTEIN 18
CARBS 4 FATS 16
FIBRE 3
1 teaspoon olive oil
2 teaspoons minced garlic (or 2 large cloves garlic,
minced) 250 grams baby plumtomatoes
110 grams fresh basil leaves, stems removed, finely
sliced or shredded
salt to season (optional)
8 large eggs
60millilitresunsweetenedalmondmilk(orskim/low
fatmilk) 100 grams baby spinachleaves
125 grams fresh mozzarella cheese, slice thinly
into rounds 2 tablespoons grated mozzarella
cheese (optional) Balsamic glaze
INSTRUCTIONS
Preheat your oven or grill
to a medium heat. Slice
the tomatoes in half
horizontally.
Next, heat the oil in an 8-inch non stick pan over
medium-high heat. Once hot, add the garlic,
stirring while it cooks for about one minute or
until fragrant. Add the tomato slices and basil.
Continuecooking untilthetomatoesare
becomingslightly blistered and soft.
Whilethetomatoesarefrying,whisktheeggs,
milkandapinchof salttogetherina bowluntil
well combined. Whenthe tomatoesare ready,
transfer HALF of the tomato mixture onto a
warmed plate. Cover it and set aside.
Pour the egg mixture into the remaining
tomatoes in the pan, stirringthe mixture
for afewsecondsto combinetheflavours.
Reduceheattolow-mediumandaddin
thespinachleaves.
Arrange the mozzarella slices evenly over top,
pressing them down slightlyintotheegg,and
cookuntiltheeggsarealmostset(the centre
shouldbeslightlyrunny).Thisshouldtake
aroundeight minutes.
Sprinkle the extra cheese (if using) over the
top and transfer pan into the preheated
oven.
Grilluntilthetopisgolden,puffedupand
cookedthrough.The edges and the bottom
of the frittata should appear a light golden
brown.
Toserve, warm the remaining tomatoes and
basil mixture, and spoon over the top.
Drizzle with the balsamic glaze.

8. MACROS
CinnamonRollMugCake
INGREDIENTS
1 scoop vanilla protein
powder 1 tablespoon.
coconut flour 180
grams egg whites
60 millilitres unsweetened almond milk
½ teaspoon baking
powder 1 teaspoon
cinnamon
¼ teaspoon. vanilla extract
1 tablespoon raw honey or stevia to taste
For the glaze: 1 tablespoon. coconut butter and a pinch of
cinnamon
CALORIES 312 PROTEIN 32
CARBS 10 FATS 12
FIBRE 0
SERVES: 1
TOTAL TIME: 2 minutes
INSTRUCTIONS
Spray a microwavable mug with a little cooking
spray.
Stirtheproteinpowder,bakingpowder,
coconutflour,cinnamon, sweetener of
choice together until well combined.
Add egg whites, almond milk, and vanilla extract.
Add more almond milk if needed (a thick batter
is the desired consistency).
Microwave for 60 seconds, or until the centre is
cooked (microwave times will vary depending
on microwave).
Makethe glaze by melting coconut butter with a
pinch of cinnamon and drizzle over the top of
the cakes.
Serve immediately.

10. MACROS
PROTEIN
COOKIE
DOUGH
INGREDIENTS
1 400 gram tin of chickpeas, drained and rinsed
4 tablespoons of vanilla vegan protein powder
2 tablespoons of almond or cashew butter
1 tablespoon of coconut sugar
1 teaspoon of vanilla extract
A pinch of salt
2 tablespoons of dairy free chocolate chips
INSTRUCTIONS
Start by adding the chickpeas to a food processor and
blending them until they form a smooth paste. Add the
remaining ingredients with the exception of the chocolate
chips to the food processor and blend until a ball of chickpea
dough forms – this should only take a few minutes.
Once the dough has formed, use a spoon to break it up before
scattering in the chocolate chips. Pulse the food processor until
the chocolate chips become well mixed through the dough
before removing from the processor with a spatula.
This cookie dough is perfect for making cookie dough balls
for dipping and can be stored in the fridge for 4 days.
SERVES: 6
TOTAL TIME: 10 minutes
CALORIES 164 PROTEIN 10
CARBS 19 FATS 5
FIBRE 4

12. MACROS
ChickenSaag
INGREDIENTS
2redchillieschoppedandseeded
2 cloves garlic
1 4 cm piece of ginger
1 medium onion chopped
1 teaspoon olive oil
1teaspoongroundcumin
1teaspoongroundcoriander
1 teaspoon garammasala
½ teaspoon turmeric powder
4 cloves
4 skinless chicken breast fillets diced
150 grams red split lentils
400 gram tin chopped tomatoes
260 grams spinach
4 small, ready made rotis warmed to serve
INSTRUCTIONS
Putthechillies,garlic,gingerandonioninablenderandblendtoa
paste.Heat1teaspoonofoilinalargepanandfrythepastefor2
minutes, until fragrant andaromatic.
Add the spices and cook for a further minute.
Add the chicken pieces and thoroughly coat them in the spices.
Cook for 5 minutes before adding the lentils and chopped tomatoes
with along with 1½ tins ofwater.
Enjoy this tasty dish with our simple nan bread recipe!
CALORIES 330 PROTEIN 43
CARBS 28 FATS 4
FIBRE 6
SERVES: 4
TOTAL TIME: 45 minutes

14. MACROS
Rocket, Egg and
Charred Asparagus
Salad
INGREDIENTS
4 eggs
1tablespoonofextra-virginoliveoil
340gramsofasparagus,trimmed
50 millilitres of Greek yoghurt
1 lemon, juiced
1 tablespoon of water
150 grams of rocket
A pinch of salt and black pepper
INSTRUCTIONS
Begin by preheating your grill to a high heat.
Meanwhile,bringasaucepanofwatertotheboil.Addtheeggs
and cook for 6-8 minutes until they are hard-boiled or to your liking.
Usingaslottedspoon,removetheeggsfromthewaterandplace
inabowloficeorcoldwaterforafewminutestohaltthecooking
process.Oncetheeggsarecoldtothetouch,peelthemandcut
into quarters.
Placetheasparagusonabakingtrayanddrizzleoveroliveoilanda
pinch of salt and pepper. Grill for 3 minutes until it is lightly charred,
thenremovefromthegrillandchopinto3centimetrepieces.
In a small bowl make the salad dressing by combining the yoghurt,
lemonjuiceandseasoning–ifthedressingistoothickjustadda
splash of water. Once it has reached your desired consistency, fold
the rocket into the yoghurtmixture.
Toserve, arrange the rocket on a platter and top with the asparagus
and hard-boiled eggs.
SERVES: 4
TOTAL TIME: 20 minutes
CALORIES 154 PROTEIN 10
CARBS 6 FATS 10
FIBRE 2

15. Buddha bowls
are also known
as macro or
hippie bowls

16. MACROS
SatayBuddhaBowl
INGREDIENTS
280 gram quinoa cooked
½ a medium red bell pepper, thinly sliced
200 gram chickpeas from a tin, washed and drained 2
largehandfulsofsalad
1 medium cucumber, thinly sliced
½ avocado, thinly sliced
1 tablespoon sprouts of your choice
½ teaspoon toasted sesame seeds
Satay dressing:
1 tablespoon peanutbutter
Juice of half a lemon
2 tablespoons olive oil
1 tablespoon water
Salt
Pepper
INSTRUCTIONS
Begin by preheating your oven to 200°C/400°F/gas 6
Tossthechickpeasandpeppersinthericebranoilandsalt.Spread ona
bakingtrayandroastintheovenfor20to25minutes.
Meanwhile,whisktheingredientsforthedressinginabowl,until the
peanut butter is thoroughly mixed in.
Arrangetheremainingingredientsinabowlwiththequinoa,add the
roastedvegetables,drizzlewiththesataydressingandtopwith toasted
sesameseeds
CALORIES 528 PROTEIN 18
CARBS 47 FATS 31
FIBRE 6
SERVES: 2
TOTAL TIME: 35 Minutes

18. MACROS
Chickpea Breakfast
Bowl(v)
INGREDIENTS
1 400 gram tin of Chickpeas
½ teaspoon Turmeric
½ teaspoon Salt
½ teaspoon Pepper
¼ White Onion diced
2 Cloves Garlicminced
DrizzleExtra Virgin Olive Oil +Mixed Greens
Handful of Parsley minced
HandfulofCorianderminced
Avocado slices
INSTRUCTIONS
Emptythechickpeasandsomeofthewaterintoabowl.Mash
slightly with a fork,leaving some whole.
Mix in turmeric, salt, and pepper until evenly combined.
Heatadrizzleofoliveoilinapanoveramediumheat.Sautéthe diced
onion until soft, then add the garlic and continue sautéing until
garlicisfragrant-avoidthegarlicturningbrown
Whenonionsandgarlicaredone,addinmashedchickpeasand sauté
for a further five minutes.
Toassemblethebreakfastbowls:Laysomemixedgreensatthe bottom
ofthebowls,thentopwiththechickpeascramble.Topwith minced
coriander andparsley.
Serve with avocado slices.
SERVES: 2
TOTAL TIME: 20 Minutes
CALORIES 341 PROTEIN 16
CARBS 36 FATS 16
FIBRE 2

20. MACROS
Oven Baked HashBrowns
INGREDIENTS
2 medium potatoes
1 medium onion
2 medium eggs
A pinch of sea salt and black pepper
½ teaspoon garlic powder
For the topping:
Nigellaseeds,poppyseedsorsesameseeds,orchoppedgarlicand
fresh coriander
1 tablespoon butter, melted, to serve
INSTRUCTIONS
Begin by preheating your oven to 200°C/400°F/gas 6.
Gratethepotatoandoniononthelargesideofaboxgrater.Put
the grated potato and onion at the centre of a kitchen towel and
squeezeouttheexcessliquidoverthesinktoavoidamess.
Putthemixtureintoabowlandaddtheegg,salt,pepperandgarlic
powder and combine.
Lightly greaseabakingtrayandgethandfulsofthemixtureand
shape in to round patties.
Put them on the tray and gently flatten – the mixture should make 8
hash browns.
Bake for 15 minutes.
Flip them over, pat them down and then cook for a further 20
minutes until they arecrispy.
CALORIES 107 PROTEIN 5
CARBS 17 FATS 2
FIBRE 2
SERVES: 6
TOTAL TIME: 45 minutes

22. MACROS
BBQ Chicken
Tortilla Pizza
INGREDIENTS
2 flour tortillas
1 white onion, diced
85 grams of cooked chicken, shredded
50 millilitres of barbeque sauce
1 teaspoon of balsamic vinegar
50 grams of cherry tomatoes, sliced
100 grams of mozzarella cheese, grated
50 grams of Parmesan cheese, grated
INSTRUCTIONS
Begin by preheating your grill to a medium heat.
Placethetortillasunderthegrillforaround1minute,oruntil
they are lightly toasted all over – remember towatch the tortillas
carefully as they will burn very easily. Once cooked, remove from
the grill and set aside.
Tosoftentheonion,gentlysautéinapanfor5minutesor,
alternatively,cooktheminamicrowavefor2minutes.
While the onion cooks, add the shredded chicken to a bowl and
combinewiththebarbequesauceandbalsamicvinegar.
Toassemble the pizza, spread the tortillas with barbeque sauce and
scatter over the chicken, onions and tomatoes. Topwith the grated
mozzarellaandParmesanbeforeplacingthepizzaunderthegrill
once again.
Once the cheese has melted and is beginning to brown, remove the
pizza from the oven andserve.
SERVES: 2
TOTAL TIME: 16 minutes
CALORIES 330 PROTEIN 23
CARBS 44 FATS 2
FIBRE 6

24. MACROS
ChocolateBanana Mug
Cake
INGREDIENTS
28-30gramschocolateproteinpowder
1 small extra ripe banana mashed (120 grams unsweetened apple sauce
works too)
¼ teaspoon baking powder 1
pinch sea salt
3 tablespoons liquid egg whites
INSTRUCTIONS
Sprayamicrowavesafemugorsmallbowlwithnon-stickcooking
spray.
Mixalltheingredientstogether,placeinthemugorbowland
microwave for 30 seconds. Remove from microwave and stir,
microwaveforafurther1minute,stiragainthenmicrowavefora
final 30seconds.
Ifthecakestillappearswetatthisstage,microwaveforafurther15
seconds orso.
Enjoystraightfromyourmugortransfertoasmallplateandserve
toppedtopfreshfruit,Greekyogurt,whippedtoppingand/or
almond butter!
SERVES: 1
TOTAL TIME: 5 Minutes
CALORIES 210 PROTEIN 23
CARBS 33 FATS 1
FIBRE 4

26. MACROS
HerbyChickenPasta
INGREDIENTS
300 grams penne
Small bunch fresh basil leaves
Small bunch fresh flat-leaf parsley leaves
2 tablespoon capers
Juice 1 lemon
1 tablespoon olive oil
400gramsroastedorpoachedskinlessandbonelesschicken,
shredded
INSTRUCTIONS
Cookthepenneinalargepanofboilingwater,accordingtothe
pack instructions until aldente.
Meanwhile, blend the basil, parsley, capers, lemon juice and oil in a
food processor to make a thicksauce.
Drainthepastawell,thenreturn tothe pan withtheshredded
chicken and add the sauce.
Toss well, then divide among 4 bowls, sprinkle with black pepper
and serve.
CALORIES 435 PROTEIN 36
CARBS 46 FATS 9
FIBRE 4
SERVES: 4
TOTAL TIME: 17 minutes

28. MACROS
No Bake Peanut
Butter Proteinbars
INGREDIENTS
130gramsnaturalsmoothpeanutbutter
30 grams honey
75 grams vanilla whey protein powder
60 grams oat flour
30 grams chocolate chips
INSTRUCTIONS
In alarge bowl mix the peanut butterand honey.
Add in the protein powder and oat flour until it forms a large,
slightly dry ball of dough.
Placealargepieceofclingfilmoveran8x8inchbakingtrayso
thatithangsoverthesidesandpressthemixtureintothetray
flattening with your hands so it goesright to the edges.
Place the tray into the freezer for around 20 minutes.
Whilstthemixiscooling,meltthechocolatechipsinthemicrowave.
Removethetrayfromthefreezerandusingtheclingfilmliftitout
and onto a chopping board.
Cut evenly into 12 bars and either drizzle or coat them all with the
chocolate mix.
Thebarscanbestoredinanairtightcontainerinthefridgeor
freezer.
SERVES: 12 Bars
TOTAL TIME: 25 minutes
CALORIES 121 PROTEIN 8
CARBS 7 FATS 7
FIBRE 1

30. MACROS
High ProteinVegan
Breakfast Burrito
(v)
INGREDIENTS INSTRUCTION
SERVES: 4
TOTAL TIME: 30 minutes
CALORIES 441 PROTEIN 17
CARBS 54 FATS 20
FIBRE 8
340gramspackagefirmorextra-firmtofu*
1teaspoonoil(or1tablespoon(15millilitres)water)
3 teaspoons garlic (minced)
15 grams hummus
1 teaspoon chilli powder
1 teaspoon cumin
1 teaspoon nutritional yeast
¼ teaspoon sea salt
750 grams baby potatoes (chopped into bite-size pieces)
1 medium red bell pepper (thinly sliced)
1 tablespoon oil or water
135 grams chopped kale
3-4 large flour or gluten-free tortillas
200 grams ripe avocado (chopped or mashed)
Coriander
Chunky red or green salsa or hot sauce
Begin by preheating your oven to 200°C/400°F/gas 6.
Line a baking sheet with parchment paper. In the
meantime, wrap thetofuinacleantowelandset
somethingheavyontop-suchas a heavy pan - to
remove excess moisture. Then crumble with a fork
into fine pieces. Set aside.
Addpotatoesandredpeppertothebakingsheet,
drizzlewithoil (orwater)andspices,andtosswell.
Bakefor15-22minutesor until fork tender and
slightly browned adding the kale in the last 5 minutes
and tossing with the other vegetables.
Heat oil or water in a large pan over medium heat.
Sauté the garlic, and tofu for 7-10 minutes, until
slightly brown.
In another bowl, add the hummus, chili powder,
cumin, yeast, and salt. Stir, then add water until a
pourable sauce is formed. Add the spice mix to the
tofu and continue cooking over medium heat until
slightly brown. Set aside.
Roll out alarge tortilla, add portions of the roasted
vegetables, scrambledtofu,avocado,coriander,
andadropofsalsa.
Rollupandplaceseamsidedown(youcanwrap
infoiltokeep warm).
Continue until all toppings are used up.
Enjoy immediately for best results. Alternatively, you
can package andrefrigeratetheseupto4days(orthe
freezerfor1month).Just microwave or heat in the
oven before eating (be sure toremove foil if heating in
microwave).

31. Molasses is
known as Treacle
in the United
Kindgdom

32. MACROS
Salted Caramel
Smoothie
SERVES: 2
TOTAL TIME: 5 Minutes
CALORIES 683 PROTEIN 16
CARBS 112 FATS 19
FIBRE 13
INGREDIENTS
350millilitresSoymilkunsweetened,orother dairy
freemilkflavourworksgreattoo
40 grams gluten free oats
2 frozen bananas
3 tablespoon cashewbutter
5 Medjool dates (seeded)
45 gram cup raw cacao chunks
1 tablespoon molasses
½ teaspoon Himalayan pink salt
INSTRUCTIONS
Placeallingredientsintoahighspeedblenderor
foodprocessor. Blend untilsmooth.
Enjoy ice cold!

34. MACROS
Courgette TunaCakes
INGREDIENTS
½ medium courgette
Cooking spray
1 100gramtinoftuna,drained
2 tablespoon oats
2 tablespoon shreddedcheese
1 large egg
¼ teaspoon garlic salt
¼ teaspoon dill
¼ teaspoon onion powder
Fresh ground pepper
For the Lemon Yogurt Sauce:
2 tablespoon Greek yogurt
1 teaspoon lemon juice
¼ teaspoon dill
¼ teaspoon garlic salt
INSTRUCTIONS
Grate 100 grams of courgette.
Placethegratedcourgetteinateatowelorcloth,gathertheedges
and squeeze as much liquid as possible from the grated vegetable.
It’s best to do this over the sink to avoid mess.
In a mixing bowl, add the squeezed courgette and all the other cake
ingredients and mix well.
Spray a medium sized pan with non stick spray and heat to medium
low.
Usingaspoon,scoopuphalfofthemixtureandaddtooneside
of the frying pan. Use your spoon to form a round flat cake, about
½inchthick.Thendothesamewiththerestofthemixtureonthe
other side of the pan.
Letitcookforabout5-6minutesoruntiltheundersideisacrispy
golden brown.
Flip and cook the other side.
While the cakes are cooking, you can mix up your lemon dill yogurt
sauce:
Simplymixtheyogurt,lemonjuice,dill,andgarlicsaltinasmall
bowl and set it aside.
Whenthecakesareready,placethemonaplateandtopwitha
dollop of the refreshing yoghurtsauce
CALORIES 280 PROTEIN 34
CARBS 14 FATS 11
FIBRE 4
SERVES: 2
TOTAL TIME: 15 minutes

36. MACROS
Strawberry
Sorbet
INGREDIENTS
300 grams of frozen strawberries
1 tablespoon of honey or maple syrup
180 millilitres of cold water
SERVES: 4
TOTAL TIME: 5 Minutes
CALORIES 56 PROTEIN 1
CARBS 13 FATS 0
FIBRE 2
INSTRUCTIONS
Begin by adding the frozen strawberries and honey or maple syrup to a
food processor. Add half the water and blitz the mixture until it is
smooth. If the mixture is not blitzing smooth then gradually add more
water until it reaches the correct consistency.
You can serve the sorbet straight away or transfer it to a container and
place in the freezer, either way it will be a deliciously refreshing
dessert. If frozen, the sorbet will become very solid so we advise
removing it from the freezer around 20 minutes before serving.

38. MACROS
Greek Style Turkey
Burgers
INGREDIENTS
Burgers:
450 grams of turkey mince
50gramsoffetacheese,crumbled
1tablespoonofsemi-skimmed milk
Ahandful of fresh parsley, chopped
Ahandfuloffreshmint,chopped
Apinchofsaltandblackpepper
Sauce:
150 grams of natural low fat yoghurt
½ lemon, juiced
½ garlic clove, crushed
Ahandful offreshparsley,chopped
Ahandfuloffreshmint,chopped
Apinchofsaltandblackpepper
INSTRUCTIONS
Beginmakingtheburgerpattiesbycombiningtheturkey,feta,
mint, parsley, milk, salt and pepper in a large bowl. Once well
mixed,divide the burger mixtureinto four patties using yourhands
to shape them into the classicshape.
Arrange the burgers on a baking tray before placing under a high
grill.Cooktheburgersfor5minutesuntilthetopsideisslightly
charredbeforeflippingandcontinuingtocookforafurther5
minutes.
While the burgers are grilling, make the yoghurt sauce by
combining all the ingredients in a small bowl before seasoning the
sauce to perfection.
Serve the burgers with a dollop of yoghurt sauce on top for some
added freshness.
SERVES: 4
TOTAL TIME: 35 minutes
CALORIES 242 PROTEIN 39
CARBS 4 FATS 8
FIBRE 1

40. MACROS
Chocolate Peanut
Butter SmoothieBowl
INGREDIENTS
2 frozen bananas
80 millilitres almond milk
2tablespoons peanut butter 2
tablespoonscacaopowder For
topping:
½ a banana sliced
Chocolate granola
Peanut butter to drizzle
Chia seeds
INSTRUCTIONS
Combinethefrozenbananas,almondmilk,peanutbutter,cacao
powder,andchiaseeds(ifusing),inablender.
Puréeuntilaverysmoothbutthickmixtureisformed.Youcan adda
touchofwaterhereifthemixistoothickandnotbecoming smooth.
Transfer to a bowl and add your choice of toppings.
SERVES: 1
TOTAL TIME: 5 Minutes
CALORIES 485 PROTEIN 13
CARBS 79 FATS 19
FIBRE 12

42. MACROS
Southern Succotash
(v)
INGREDIENTS
115 grams lima beans
350gramsfreshorfrozencornkernels
60 milliliters water
1 clove garlic, minced
100grams quartered cherrytomatoes orhalved baby plum
tomatoes
½ tablespoon extra virgin olive oil
5 chopped parsley or basil (optional)
Salt and freshly ground black pepper
INSTRUCTIONS
In a small pot, cook the lima beans and corn over medium heat with
the water for 5 minutes.
Strain out anyremaining waterandreturnthe lima andcorn mix
back to the pot.
Stirintheoliveoil,garlic,andtomatoesandcookforanfurther2
minutes.
Add the chopped herbs, if using and salt and pepper to taste.
SERVES: 6
TOTAL TIME: 10 minutes
CALORIES 210 PROTEIN 14
CARBS 9 FATS 14
FIBRE 2

44. MACROS
ITALIAN
TURKEY AND
PENNE
INGREDIENTS
1 teaspoon of dried Italian seasoning, crushed
¼teaspoon of smoked paprika
¼teaspoon of black pepper
⅛ teaspoon of crushed red pepper
250 grams of ground turkey breast
2 cloves of garlic, crushed
1 white onion, diced
200 millilitres of water
60 grams of multi-grain penne pasta
200 grams of tomato sauce
¼ teaspoon of sea salt
150 grams of baby spinach
3 tablespoons of parmesan cheese
INSTRUCTIONS
Begin by combining the Italian seasoning, paprika, black pepper
and crushed red pepper in a large bowl before adding the
ground turkey and garlic. Use a large spoon or your hands to
make sure the turkey is well coated in the spices.
Heat a large non-stick frying pan over a medium-high heat
and add the onion. Cook for 5 minutes until it begins to
soften and turn translucent. At this stage, add the ground
turkey mixture and cook until it has begun to turn a golden
brown. This should take around 8 minutes and it is best to
use a large spoon to break up the meat as it cooks.
Once cooked, remove the turkey from the frying pan. In its
place add the water and bring to the boil over a high heat. Add
the pasta to the water and cook until it is al-dente. Drain the
pasta, reserving 50 millilitres of cooking water, before returning
the pasta and cooking water to the pan alongside the tomato
sauce and turkey. Heat the dish thoroughly. Just before
serving, throw in the spinach allowing it to wilt and generously
scatter over the parmesan cheese.
SERVES: 2
TOTAL TIME: 35 minutes
CALORIES 329 PROTEIN 39
CARBS 35 FATS 5
FIBRE 8

46. MACROS
CinnamonRollMug
Cake
INGREDIENTS
1 scoop vanilla protein powder
1 tablespoon. coconut flour
180 grams egg whites
60 millilitres unsweetened almond milk
½ teaspoon baking powder
1 teaspoon cinnamon
¼ teaspoon. vanilla extract
1 tablespoon raw honey or stevia to taste
For the glaze: 1 tablespoon. coconut butter and a pinch of cinnamon
INSTRUCTIONS
Spray a microwavable mug with a little cooking spray.
Stirtheproteinpowder,bakingpowder,coconutflour,cinnamon,
sweetener of choice together until well combined.
Add egg whites, almond milk, and vanilla extract. Add more almond
milk if needed (a thick batter is the desired consistency).
Microwave for 60 seconds, or until the centre is cooked (microwave
times will vary depending on microwave).
Makethe glaze by melting coconut butterwith a pinch of cinnamon
and drizzle over the top of the cakes.
Serve immediately.
SERVES: 1
TOTAL TIME: 2 minutes
CALORIES 312 PROTEIN 32
CARBS 10 FATS 12
FIBRE 0

48. MACROS
BakedSweetand
Sour Chicken
INGREDIENTS
450 grams of skinless chicken breasts, cut into 2 centimetre pieces
2 tablespoons of cornstarch
2 tablespoons of extra-virgin olive oil
1 250 gram tin of pineapple
60 millilitres of tomato ketchup
2 tablespoons of rice vinegar
1 tablespoon of soy sauce
1 garlic clove, crushed
¼ teaspoon of red pepper flakes
1whiteonion,diced
2bellpeppers,diced
3 spring onions, thinly sliced
INSTRUCTIONS
Begin by preheating your oven to 180°C/350°F/gas 4.
Meanwhile, place the chicken and corn starch in a sealable bag and
shake well to evenly coat thechicken.
Heattheoliveoilinawokoveramediumheat.Addthechickenand
stir-fry for around 2 minutes until it has turned golden brown before
removing from the heat.
Oncethechickenhascooked,drainthepineapplemakingsureto
reservesomeofthejuiceforthesauce.Tomakethesauce,whisk
together the pineapple juice, ketchup, rice vinegar, soy sauce, garlic
and red pepper flakes in a small bowl.
Placethechickenpiecesinalargeroastingtin.Scatteroverthe
pineapple, onion and bell peppers before pouring over the sauce.
Remember to make sure that everything is well coated, as this will
let the vegetables and chicken absorb the sweet and sour flavours.
Cover the roasting tin with foil and bake for 45 minutes, or until the
chickenhascookedthroughandthesaucehasbecomethickand
sticky.
Scatter over a handful of spring onions before tucking in.
SERVES: 4
TOTAL TIME: 60 minutes
CALORIES 294 PROTEIN 24
CARBS 29 FATS 10
FIBRE 3

50. MACROS
Baked Vegan Sweet
Potato Fries
INGREDIENTS
2 sweet potatoes
1tablespoonofextra-virginoliveoil
1 teaspoon of groundcumin
¼ teaspoon of paprika
½teaspoonofseasalt
¼ teaspoon of cayenne pepper
1 tablespoon of coconut oil
INSTRUCTIONS
Begin by preheating your oven to 200°C/400°F/gas 6.
While your oven heats, wash and peel the sweet potatoes before
cutting them into lengthwisewedges.
In a large bowl, drizzle the sweet potatoes with olive oil and mix
well to combine. Once the sweet potatoes are well coated, mix
through the cumin, paprika, cayenne pepper and salt.
Brushalargebakingtraywithcoconutoilandarrangethesweet
potatoesevenly.Bakeforaround30minutes,oruntiltheyhave
turned golden brown and the spicessmell aromatic. Remember to
tossthesweetpotatoesatleastoncewhiletheybaketoensure
even cooking.
Serve with your favourite condiments as a nutritious snack or as an
accompaniment to any maindish.
SERVES: 4
TOTAL TIME: 40 minutes
CALORIES 84 PROTEIN 1
CARBS 11 FATS 4
FIBRE 3

52. MACROS
FULL ENGLISH BAKED EGGS (V)
INGREDIENTS
60 grams of vegetarian bacon
2 mushrooms, cut into chunky slices
2 tomatoes, diced
4 eggs
30 grams of cheddar cheese, grated
A pinch of black pepper
60 grams of vegetarian bacon
2 mushrooms, cut into chunky slices
2 tomatoes, diced
4 eggs
30 grams of cheddar cheese,
grated A pinch of black pepper
SERVES: 2
TOTAL TIME: 25minutes
CALORIES 239 PROTEIN 16
CARBS 8 FATS 16
FIBRE 2
Begin by preheating your oven to 200°C
(400°F).
Fry the vegetarian bacon over a low-
medium heat, turning occasionally, until
crisp (Around 8-10 mins).
Add the mushrooms, tomatoes and bacon to two
large ramekins or small bowls. Crack the eggs into
each dish over the vegetable and bacon mixture
and then crumble the cheddar over the whites of
the eggs. Sprinkle over a pinch of black pepper
and bake for around 15 minutes, or until the
cheese has melted and the eggs are cooked to
your liking. If you like a runny yolk take the
ramekins out of the oven slightly earlier.

54. MACROS
Easy Peanut Butter
Proteinbars
INGREDIENTS
250 grams natural peanut butter
265 grams cup honey
120gramscupsquickoats(notinstant)
100gramsvanillaproteinpowder
INSTRUCTIONS
Linea9x9inchora7x11inchpanwithparchmentorgreaseproof
paper.
Heatthepeanutbutterandhoneyonhighfor30secondsina
microwave-safebowl.Stir.Placebowlbackinthemicrowaveand heat
for a further 30 seconds, stiragain.
Mixintheoatsandproteinpowderuntilcombinedthen
immediatelyspreadevenlyintothelinedpan.
Refrigerate,uncoveredfor1hourthenremovefromthefridgeand cut
into 12bars.
Cover and store in a cool dry place for up to 1 week.
SERVES: 12
TOTAL TIME: 15 Minutes
CALORIES 294 PROTEIN 21
CARBS 30 FATS 11
FIBRE 3

56. MACROS
Moroccan Chicken
Skillet
INGREDIENTS
220 grams chicken breast
salt and pepper
½ tablespoon sxtra-virgin olive oil
650 grams cauliflower cut into bite-sized pieces
115 grams carrot sliced
75 grams roughly chopped sweet onion
1 ½ teaspoons fresh ginger minced
1 ½ teaspoon ground cumin
1 teaspoon cinnamon
¼ teaspoon paprika
⅛ teaspoon ground allspice
180millilitresorangejuice(notfromconcentrate)
100 grams crushedtomatoes
2 medjool dates sliced
25 grams coriander minced plus additional for garnish
2tablespoonroastedpistachiosroughlychopped
½ a small cucumber thinly sliced
INSTRUCTIONS
Using a meat mallet (or a rolling pin) pound out the chicken breasts
untiltheyareflatandaneventhickness.Sprinklewithsaltand
pepper.
Heat the olive oil in a large pan on a medium/high heat, then cook
the chicken breast until golden brown, on both sides then transfer
to a plate.
Turn the heat down to medium and add the cauliflower, carrot,
onion, ginger, cumin, cinnamon, paprika, and Allspice to the pan.
Cook,stirringfrequently,until thevegetables justbegintosoften
and the spices are fragrant.
Stirintheorangejuice,crushedtomatoesandsliceddates.Turn
the heat up to high and bring to a boil and cook for a further 2
minutes.Reducetheheattomediumandsimmer,stirringfrequently
forabout5minutesuntilthesaucebeginstoreduceandthicken.
Season to taste with salt and pepper.
Returnthechickentothepan,nestlingitintothevegetablesand
spooningsomesauceoverthetop.Coverandreducetheheatto
medium/low.Cookforafurther10minutesensuringthechickenis
cooked through.
Stir in the coriander and divide the chicken between two plates.
Top each dish with the chopped pistachios and place the sliced
cucumbers on the side.
Garnish with extra coriander, if desired, and enjoy!
SERVES: 2
TOTAL TIME: 30 minutes
CALORIES 427 PROTEIN 44
CARBS 40 FATS 12
FIBRE 9

58. MACROS
Pita Pizza(v)
INGREDIENTS
4 whole-grain pitas
170gramsall-naturalspaghettisaucenosaltadded 2
leaves fresh basil chopped
60 grams shredded mozzarella cheese
¼ medium onion sliced
1 medium yellow bell pepper sliced into rings
INSTRUCTIONS
Begin by preheating your oven to 180°C/350°F/gas 4
Topeachpitaevenlywithspaghettisauce,thenalayerofbasil,
mozzarella, onion, and bell pepper.
Arrange the topped pitas on lined baking sheet.
Bakeintheovenfor10to12minutes,oruntilcheeseismeltedand
bubbling
Serve piping hot
CALORIES 248 PROTEIN 11
CARBS 43 FATS 5
FIBRE 6
SERVES: 4
TOTAL TIME: 18 Minutes

60. MACROS
RED CURRY
CHICKEN
THIGHS
INGREDIENTS
60 grams of Thai red curry paste
60 millilitres of canola oil
The juice of 1 lime
1 tablespoon of sambal oelek (Thai ground fresh
chilli paste)
3 garlic cloves, crushed
8 boneless and skinless chicken thighs
12 small bell peppers, deseeded and sliced
8 Fresno chillies (or any other variety of chilli)
2 shallots, halved
SERVES: 4
TOTAL TIME:2 HOURS AND 45
MINUTES
CALORIES 423 PROTEIN 36
CARBS 19 FATS 22
FIBRE 4
INSTRUCTIONS
In a large bowl, mix together the Thai red curry paste (reserve
some for the vegetables), canola oil, lime juice, sambal oelek and
garlic. Once the mixture is well combined place half of it in a large
sealable back alongside the chicken. Seal the bad and massage
the mixture into the chicken. Keep the marinating chicken in the
fridge for between 2 and 24 hours – this will give the chicken plenty
of time to absorb the great flavours of the marinade.
Preheat the grill to 230°C (450°F).
Coat the bell peppers, Fresno chillies and shallots with cooking
spray and place under the grill. Let them cook uncovered until the
skin of the peppers and chillies has charred and bubbled, this
should take around 8 minutes. If needed, turn the vegetables
occasionally to prevent burning. Remove from the oven and mix
the peppers, chillies and shallots in a large bowl with the reserved
curry paste and mix well until all the vegetables are coated.
Remove the chicken from the marinade, which can now be
discarded. Grill the chicken in the oven uncovered for around 6
minutes per side, or until it is slightly charred like the vegetables.
To serve, arrange the vegetables and chicken on a platter and
enjoy.

62. MACROS
KEY LIME PIE
PROTEIN SHAKE
INGREDIENTS
INS
SERVES: 1
TOTAL TIME: 5 Minutes
CALORIES 180 PROTEIN 36
CARBS 7 FATS 0
FIBRE 0
175 grams of fat free cottage
cheese
1 tablespoon of vanilla protein
powder
1 lime, juiced
5-10 ice cubes (use less ice
cubes for a shake with a
thinner consistency)
175 millilitres of water
3 packets of stevia sweetener
A handful of spinach
Optional:
½ teaspoon of xanthan gum
INSTRUCTIONS
Add all the ingredients into a food processor and blend
until the ‘milkshake’ reaches your desired consistency.
If it is too thick simply add a splash more water and if it
is too thin add a few more ice cubes to the mixture.
Alternatively, to give your shake a thick and luxurious
texture add xanthan gum, which can be found in the
gluten free section of most supermarkets.
The spinach is a healthy alternative to green food colouring and
will give your ‘milkshake’ the green colour of a real key lime pie.
Trust us it just adds a little extra thickness and nutrients!

64. MACROS
ChickenSatayStrips
INGREDIENTS
2tablespoonchunkypeanutbutter
(withoutpalm oilorsugar)
1garlicclove,finelygrated
1 teaspoon Madras curry powder
Soy sauce
2 teaspoons limejuice
2mediumskinless,chickenbreastfilletscutintothickstrips 4
inchpiece ofcucumber,cutintofingers
Sweet chilli sauce, to serve
CALORIES 276 PROTEIN 41
CARBS 3 FATS 10
FIBRE 2
INSTRUCTIONS
Beginbypreheatingyourovento180°C/350°F/gas4andlinea
baking tray with non-stick paper.
Mixthepeanutbutter,garlic,currypowder,afewdropsofsoy
sauceandlimejuiceinabowl.Somepeanutbuttersarethicker than
others,soaddadashofboilingwatertogetacoating consistency
ifrequired
Addthechickenandcoatwell.Arrangeonthebakingsheet, spaced
apart,andbakeforaround8-10minutesuntilcooked,but still moist.
Serve warm with the cucumber fingers, and sweet chilli sauce.
Alternatively,allowtocoolandthechickenwillkeepinthefridge for
up to 2 days.
SERVES: 2
TOTAL TIME: 20 Minutes

66. MACROS
EGG MUFFINS
INGREDIENTS
12 rashers of lean turkey bacon
The whites of 15 eggs
3 small eggs
70 grams of lean turkey sausage, chopped
1 red bell pepper, deseeded and sliced
60 grams of baby spinach or chopped regular
spinach ½ white onion, diced
1 clove of garlic, crushed
½jalapeno chilli pepper, finely
sliced 1½ teaspoon of salt
1 teaspoon of black pepper
INSTRUCTIONS
Begin by preheating your oven to 175°C (350°F).
Coat a muffin tin or individual muffin cups with a little
cooking spray to prevent sticking. Wrap a slice of turkey
bacon around the inside of each muffin tin and create a
layer of spinach at the bottom of each.
Add the onion, garlic and jalapenos to a frying pan and sauté
until the onions are translucent, the garlic is beginning to
caramelise and the jalapenos are releasing a spicy aroma. You
will know when the mixture is cooked as it will smell irresistible.
Once the onion mixture is cooked take it off the heat and divide
it between the muffin tins creating a layer of onion on top of the
spinach. On top of this, add the sausage and bell pepper.
Meanwhile, in a large bowl whisk the eggs whites, whole eggs,
salt and pepper together. Once the eggs are well combined,
pour them into the muffin tins so that the vegetables are
submerged, this will prevent them from burning in the oven.
Bake for 25 minutes, or until golden brown on top, and serve.
SERVES: 12
TOTAL TIME: 35 Minutes
CALORIES 88 PROTEIN 11
CARBS 11 FATS 4
FIBRE 1

68. MACROS
ITALIAN
TURKEY AND
PENNE
INGREDIENTS
1 teaspoon of dried Italian seasoning, crushed
¼teaspoon of smoked paprika
¼teaspoon of black pepper
⅛ teaspoon of crushed red pepper
250 grams of ground turkey breast
2 cloves of garlic, crushed
1 white onion, diced
200 millilitres of water
60 grams of multi-grain penne pasta
200 grams of tomato sauce
¼ teaspoon of sea salt
150 grams of baby spinach
3 tablespoons of parmesan cheese
INSTRUCTIONS
Begin by combining the Italian seasoning, paprika, black pepper
and crushed red pepper in a large bowl before adding the
ground turkey and garlic. Use a large spoon or your hands to
make sure the turkey is well coated in the spices.
Heat a large non-stick frying pan over a medium-high heat
and add the onion. Cook for 5 minutes until it begins to
soften and turn translucent. At this stage, add the ground
turkey mixture and cook until it has begun to turn a golden
brown. This should take around 8 minutes and it is best to
use a large spoon to break up the meat as it cooks.
Once cooked, remove the turkey from the frying pan. In its
place add the water and bring to the boil over a high heat. Add
the pasta to the water and cook until it is al-dente. Drain the
pasta, reserving 50 millilitres of cooking water, before returning
the pasta and cooking water to the pan alongside the tomato
sauce and turkey. Heat the dish thoroughly. Just before
serving, throw in the spinach allowing it to wilt and generously
scatter over the parmesan cheese.
SERVES: 2
TOTAL TIME: 35 Minutes
CALORIES 329 PROTEIN 39
CARBS 35 FATS 5
FIBRE 8

69. Chickpeas are
known by many
names, one of the
most common we
will also see is
garbanzo beans

70. MACROS
Hummus Quesadillas
INGREDIENTS
One 8-inch whole grain vegan tortilla
(orgluten-freetortillaforgluten-freequesadillas) 80
grams hummus ofchoice
Handful of raw spinach
10 chopped cherry tomatoes
10 thinly sliced Kalamata olives
½tablespoonextra-virginoliveoil,forbrushing
INSTRUCTIONS
Spreadathicklayerofhummusononehalfyourtortillaandtop with
thespinach,tomatoesandolives,thenfoldtheblankhalfover to create
a half-moon shape.
Repeatifyou’dliketomakemorethanonequesadilla;youcan cook
up totwo at atime in the same pan.
Warma pan overmedium heat. Placethefolded quesadilla(s)in the
pan. Let the bottom sides warm up for a minute or two, then
carefully flip themover.
Brushthewarmedsidelightlywitholiveoilandletthemcookinthe pan
foranotherminuteortwo.Fliponceagain,brushthenewtop side
lightlywitholiveoil,andcookuntilthebottomislightlygolden and
crisp.
Carefully flip once more and cook untilthatsideislightlygolden and
crisp.
Transferthequesadilla(s)toacuttingboardandallowtorestfora
coupleofminutes.Then,usingasharpknifeorpizzacutter,slice each
quesadilla into three wedges. Serve immediately.
CALORIES 481 PROTEIN 11
CARBS 35 FATS 34
FIBRE 8
Usecommerciallyboughtvegantortillasormakeyourownlike we
haveinthisrecipe.Addsalittlemoreflavourandarustic look to
thedish.
SERVES: 1
TOTAL TIME: 15 Minutes

72. MACROS
MushroomBolognese
INGREDIENTS
30 grams of dried porcini mushrooms
2 tablespoons of olive oil
500 grams of chestnut mushrooms, finely diced
2 white onions, diced
4 garlic cloves, crushed
2 carrots, grated
2 celery stalks, diced
A handful of thyme leaves, chopped
1 teaspoon of celery salt
1 star anise
2 tablespoons of tomatopurée
2x400gramtinsofchoppedtomatoes
A handful of basil,chopped
400 grams of tagliatelle
INSTRUCTIONS
Begin by soaking the porcini mushrooms in a bowl of boiling water
and setting them aside torehydrate.
Inalargefryingpan,heattheoliveoilandgentlysautéthechestnut
mushrooms. The mushrooms will release a lot of liquid so keep
cooking until the liquid has evaporated and the mushrooms are soft
and golden brown.
Remove the mushrooms from the pan and add the carrots, onion,
garlic and celery. Sauté the vegetables for around 10 minutes, or
until they have softened, before adding the herbs, celery salt, star
anise and tomato purée.
Draintheporcinimushroomsandaddthemtothepan,alongside
some of the reserved soaking liquid and the chestnut mushrooms.
Combinetheingredientsinthepanbeforeaddingthechopped
tomatoes. Cook the sauce for 30 minutes, by which point it will look
luxurious and glossy.
Meanwhile, cook the pasta until al dente before draining and mixing
throughthemushroomsauce.Toserve,tearoversomefreshbasil
leaves and enjoy.
CALORIES 363 PROTEIN 14
CARBS 60 FATS 6
FIBRE 8.5
SERVES: 6
TOTAL TIME: 1hour16minutes

74. MACROS
Avocadoontoast
withsmoked
salmon
INGREDIENTS
1 avocado, peeled and stoned
2 tablespoons of fat-free natural yoghurt
½ lemon, juiced
2 slices of rye bread, toasted
½ teaspoon of cayenne pepper
75 grams of smoked salmon
¼ cucumber, thinly sliced using a vegetable peeler
A handful of watercress
Dressing:
½redchilli,deseededanddiced
Ahandfuloffreshmint,chopped
½lemon,juicedandzested
1 tomato, diced
1teaspoon of whitewinevinegar
Apinchofsaltandblackpepper
INSTRUCTIONS
Begin making the dressing by combining all the dressing
ingredients in a small bowl and seasoning to perfection before
setting aside.
Inaseparatebowl,roughlymashtogethertheavocadoflesh,
lemon juice and yoghurt. Be careful not tomake the mixture too
smooth, as you want it to have a chunky texture.
Divide the avocado mixture between the slices of toasted rye
bread.Sprinkleoverapinchofcayennepeppertoaddatouchof
heat and colour before layering the smoked salmon and cucumber
ribbonsontop.Finishbyplacingasmallhandfulofwatercresson
top of the salmon and drizzling over the dressing.
SERVES: 2
TOTAL TIME: 15 minutes
CALORIES 296 PROTEIN 16
CARBS 18 FATS 17
FIBRE 6

76. MACROS
ChocolateFudgeCake
Bars
INGREDIENTS
100 grams oat flour
2 scoopsvanilla orunflavouredproteinpowder
115gramsgranulatedsweetenerofchoice
3 tablespoon cocoa powder
½ teaspoon baking soda
¼ teaspoon sea salt
½ cup unsweetened apple sauce OR tinned pumpkin
65 grams almond butter
125 grams plain yogurt
4 large egg whites
60 millilitres milk of choice
45 grams Chocolate chips, to stir through and drizzle on top
(optional)
INSTRUCTIONS
Begin by preheating your oven to 170°C/325°F/gas 3.
Linean8x8ovenproofglassbakingdishwithoilandsetaside.
In a large mixing bowl, combine the dry ingredients and mix well.
In a small bowl, mix together the apple sauce, yogurt, almond
butter,egg whites and milk of choice well. Pour into the dry mixture
and mix until fullyincorporated.
Stirthrough chocolate chips/chunks and bake for 20-30 minutes,
dependingonyouroven,andyourdesiredtexture(testusinga
tooth pick or skewer).
Rotatethe dish occasionally, toensure the mixtureis evenly
cooked.
Removefromtheovenandallowtocool completely, beforetopping
with extra chocolate drizzle and slicing into bars.
SERVES: 8
TOTAL TIME: 40 minutes
CALORIES 171 PROTEIN 11
CARBS 16 FATS 7
FIBRE 2

78. MACROS
CAJUN
GRILLED
CHICKEN
INGREDIENTS
1 teaspoon of rapeseed oil
½teaspoon of dried oregano
½teaspoon of dried thyme
1 teaspoon of smoked paprika
¼ teaspoon of cayenne pepper
1 garlic clove, crushed
4 skinless and boneless chicken
breasts Cannellini bean salad:
200 grams of cannellini beans
2 tomatoes, diced
85 grams of sweetcorn
2 spring onions, finely sliced
25 grams of sundried tomatoes, roughly
chopped The juice and zest of 1 lime
A handful of coriander,
chopped Guacamole:
1 avocado, peeled and stoned
¼red chilli, deseeded and finely diced
½ tablespoon of olive
oil The juice of 1 lime
A handful of coriander, chopped
INSTRUCTIONS
Mix together the rapeseed oil, herbs, spices and garlic in a sealable
bag. Place the chicken breasts in the bag so that they are covered
in the oil and herb mixture. Tenderise the marinating chicken by
bashing it with a rolling pin, this will help it absorb the flavours, and
then leave it to one side to marinate for at least 15 minutes.
In a large bowl, mix together all the ingredients for the
bean salad. Make sure the ingredients are well
combined and then set it aside for the time being.
For the guacamole, scoop out the flesh from the avocado and put
it in a medium bowl and mash it with the back of a spoon until
it reaches your desired consistency. Add the remainder of
the ingredients for the guacamole and mix well. If you prefer
your guacamole smooth, mash the avocado with the olive oil
and lime juice before adding the other ingredients.
Once the chicken has marinated for 15 minutes, heat the grill.
Place the chicken on a baking tray and grill for around 5 minutes,
or until the top side is golden brown. Turn the chicken and grill for a
further 5 minutes. After this, check if the breast have cooked
through and remove from the heat. Serve each Cajun chicken
breast with a side of black bean salad and a dollop of guacamole.
SERVES: 8
TOTAL TIME: 40 minutes
CALORIES 491 PROTEIN 48
CARBS 30 FATS 20
FIBRE 12

80. MACROS
BANANA NUT
BREAD
INGREDIENTS
7 ripe bananas, mashed
120 millilitres of apple sauce
380 grams of all purpose flour
1½ teaspoons of baking soda
½ teaspoon of salt
4 tablespoons of butter, softened
180 grams of light brown sugar
The whites of 4 large eggs
1 teaspoon of vanilla extract
85 grams of walnuts, chopped
INSTRUCTIONS
Begin by preheating your oven to 180°C (350°F) and
greasing two loaf tins with baking spray.
In a medium sized bowl, combine the flour, baking
soda and salt and then set aside for the time being.
In a large bowl, cream the butter and sugar. The most efficient way
to do this is with an electric mixer but if you do not have one the
back of a wooden spoon works well. After the butter and sugar
have formed a fluffy mixture, add the egg whites, apple sauce and
vanilla extract. Whisk this at a medium speed until it has formed
thick and glossy mixture. Again, if you do not have an electric whisk
stir them together using a wooden spoon.
Gradually add the flour mixture to the larger bowl and blend at
a low speed until it has all combined. After the flour has been
mixed in, add the mashed bananas and blend at a low speed
until it has formed a smooth batter. The last stage before
baking is to fold the chopped walnuts into the batter.
Pour the batter into the loaf tins and bake in the middle
shelf of the oven for 50 minutes, or until a knife inserted
into the centre of the loaf comes out clean.
Remove from the oven and let the loaf cool for 20 minutes,
as the bread will be easier to slice at room temperature.
SERVES: 2 LOAFS (26 slices)
TOTAL TIME: 1 Hour and 10
minutes
CALORIES 124 PROTEIN 2
CARBS 20 FATS 4
FIBRE 1

82. MACROS
Mixed Berry Frozen
Yoghurt
SERVES: 2
TOTAL TIME: 25 Minutes
CALORIES 328 PROTEIN 45
CARBS 37 FATS 1
FIBRE 2
INGREDIENTS
120 gram plain Greek yogurt
1scoop vanillaflavouredwheyproteinpowder
¼ teaspoon ground Ceylon cinnamon Pinch
Himalayan salt
120 gram frozen mango
110 gram frozen raspberries
INSTRUCTIONS
Blendtheyogurt,proteinpowder,saltand
cinnamoninasmallfood processoruntilwell
combined.Scrapethesidescleanandblend
again ifnecessary.
Addthefrozenfruits(makesurethefruits
arefrozensolid)and pulseuntiltheyare
completelyblendedintotheyogurt.You
will likelyhavetoscrapethesidesandpush
thefruittothebottomofthe blender a
couple of times.
Thisdishismeanttobeconsumed
immediatelyasitwillfreeze solidifstored
inthefreezer.However,itcanbeplacedin
the freezerforupto15minutestofirmup
abit,ifyoupreferafirmer texture

84. MACROS
Steak and
Mushroom
Stroganoff
INGREDIENTS
1 tablespoonoliveoil
1redonion,chopped
2 garliccloves,chopped 1
teaspoonpaprika
1 green pepper chopped
200gramsmushroomsliced
2 tablespoonredwinevinegar
150millilitresbeefstock
200gramsleanrumpsteak,slicedandallfatremoved 150
millilitres fat-free fromagefrais
INSTRUCTIONS
Inaheavypanheattheoilandfrytheonionforafewminutesuntil soft,
addthegarlicandpaprikaandcookforafurther1-2minutes. Addthe
pepperandmushrooms,andcontinuetofryforanother5 minutes or
so until soft.
Add the vinegar, bring to a boil and reduce until most of the liquid has
evaporated.Pouroverthestockandallowtobubbleforafew minutes
to thickenslightly.
Addthebeefandcookfor2-3minutes(dependingonhowrareyou like
it).Stirinthe fromage frais andseason.
Serve on a bed rice or tagliatelle.
SERVES: 2
TOTAL TIME: 30 Minutes
CALORIES 271 PROTEIN 33
CARBS 11 FATS 11
FIBRE 3

85. FIONNROGERS
PERFORMANCE
FOOD