Booklet recipe complete - links - revision

Quick, Low Calorie & Tasty Recipes, each with a video tutorial!
Fakeaway
The Healthy Video Recipe eBook

CONTENTS
The Classic Fakeaway
Healthy Spice Bag (396 kCal) 04
Garlic Chip Cheese (289 kCal) 05
Taco Cheese Fries 06
Pizza 07
Lamb Kebab 08
Fish ‘n’ Chips 09
Oriental Fakeaways
The original Fakeaway 11
Chicken Chow Mein 12
Chicken Satay 13
Chineese Chicken Balls 14
Beef & Black Bean Sauce 15
Stir Fry Fakeaway Meal Prep 16
4 in 1 17
Restaurant Fakeaways
KFC Popcorn Chicken 19
Piri Piri Nandos Chicken 20
Subway Meatball Marinara 21
KFC Meal Deal 22
Bonus Recipes
Stuffed Bell Pepper Meal Prep 24
Burrito Bowl 25
Simple Student Meal Prep 26

TheClassicFakeaway
Dedicated to the classic takeaway
dishes in your local takeaway!
Section 1

This delicious Spice Bag has all the flavor, Spice and volume of
your local takeaway and 1 fifth of the calories!
Serves 2, 25 Minutes to cook.
Healthy Spice Bag
Click Here to Watch
Directions
1. Firstly turn your oven to 200 degrees Celsius. Next, chop your
peppers and onions into long strips. Dice your chilli as small as you
can.
2. Next up time to add the protein. Season your mini chicken fillets
in a bowl with 1 tablespoon of chillis, 1 tablespoon of 5 spice, 2
tablespoons of paprika and salt to taste. Mix well so that the spices
are nicely spread over the fillets.
3. Using two medium sized potatoes, chop them into even chunks
that resemble chips. Season them with 1 tablespoon of paprika, 3
turns of a black pepper grinder and salt to taste. Mix together using
your hands (optional!) or with a spoon, in a bowl, until they are all
evenly covered.
4. Put tin foil on your baking tray and spray around 20 1 kCal sprays
onto the tinfoil. Combine your vegetables, chicken and potato chips
together in a bowl to create your Spice Bag. Place on baking tray
and bake your spice bag ingredients the oven for 20 - 25 minutes
until the chicken is cooked throughout.
5. Serve up your Spice Bag a plate and enjoy your low-calorie
fakeaway. Ingredients are set for two to share with a friend, your
other half or save for lunch the next day!
• 1 Red Bell Pepper
• 1 Green Bell Pepper
• 1 Red Chilli
• 1 White Onion
• 400 Grams of Potato
• 350 Grams of Chicken
Calories
396 48 44 3
Protein Carbs Fat
• 1 kCal Spray
• 2 tsp of Chilli Flakes
• 3 tsp of Chinese 5 Spice
• 4 tsp of Paprika
• 4 twists of Ground Black Pepper
Copyright 2018. Fuel For Fitness
Classic Fakeaway Page No 04

This cheesy extravaganza is only 289 calories and super tasty!
Eating healthy doesn’t have to be hard if you can make it tasty!
Garlic Cheese Chips
Click Here to Watch
Directions
1. Firstly turn your oven to 200 degrees Celsius. Next, chop
your potatoes into long chunks that resemble potatoes. The thinner
they are the quicker they'll cook. Sprinkle your salt and paprika on
the potatoes for extra flavor. If you'd like, boil for 5 minutes before
you put in the oven for a softer texture. Bake in the oven for 20 - 25
Minutes.
2. Now it's time to make your garlic sauce! Add your light mayonnaise,
greek yogurt, and garlic granules together. Mix well. When purchasing
greek yogurt try and get the one with the highest protein content for
a bigger feeling of fullness after your garlic cheese chip masterpiece!
3. Add your cooked chips to a small plate or tinfoil tray. Spread
the garlic sauce evenly over your chips. Next, sprinkle your low-fat
cheese over the chips. If you have it, sprinkle some parsley onto your
chips, sauce, and cheese.
4. Grill for 4 - 6 minutes melting the cheese and heating up your
sauce. Once the cheese is melted, take out and enjoy your homemade
garlic chip cheese fakeaway!
• 240 grams of White Potato
• Pinch Of Salt
• 2 tbsp of Greek Yogurt
• 2 tbsp of Light Mayonaise
Calories
289 10 46 9
Protein Carbs Fat
• 4 – 5 tsp of Garlic Powder
• 10 grams of Low Fat Cheese
• Parsley (optional)

Using a few simple ingredients this healthy version that is less
than 500 calories and packed full of flavour and taste!
Taco Cheese Fries
Click Here to Watch
Directions
1. To begin your taco cheese fries recipe, chop up 300 grams of
white potato into chunks that resemble chips. Once cut, add to a
sandwich bag. Spray around 5 - 7 sprays of 1 kCal spray and season
with your paprika. Seal the sandwich bag and shake for around a
minute until your chips are evenly covered.
2. Place your fries onto a baking tray and cook for 20 minutes at 200
degrees Celsius. Next add a tin of chopped tomatoes into a bowl.
Season with cumin, oregano and garlic (3 teaspoons of each). Mix
well into the tomatoes. Now, spray a pan with 10 - 12 sprays of 1 kCal
spray. Dice your onion into small chunks and add. Cook at a medium
heat for 2 -3 minutes.
3. Now it's time to your protein. Add your lean mince to the pan. Add
2 tsp's of paprika and 2 tsp's of cumin over your mince. Mix in well
and cook your mince for the next few minutes until it is a consistent
brown colour. Once cooked add in your sauce and mix well.
4. Remove your baking tray from the oven. Add your chips along
with your cooked beef to a plate. Sprinkle your beef with low fat
cheese and melt in the microwave or under a grill for a few minutes.
5. Lastly add some baby leaf lettuce to the side of your dish. Top with
some sour creme, however this is optional. Enjoy your deliciously
simple taco cheese fries fakeaway!
• 300 Grams of White
Potato
• 2 tsp of piri piri seasoning
• 1 kCal Spray
• Tin of Chopped Tomatoes
(400 grams)
• 3 tsp of Oregano
• 5 tsp of Cumin
Calories
498 56 40 12
Protein Carbs Fat
• 3 tsp of garlic
• 1 White Onion
• 400 grams of Lean Minced Meat
• Sprinkle of low far mozzerela cheese
• Sour Creme (Optional)
• 1 White Onion

These 3 delicious pizzas are all under 500 calories, simple to make
and really tasty!
Serves 1 - 3, 25 Minutes to cook.
Pizza Fakeaway
Click Here to Watch
Directions
1. Preheat your grill to its maximum temperature. preheat your oven
to 200 Degrees Celsius.
2. Now it's time to make your pizza sauce. Add your passata into a
bowl. Add salt, oregano and basil. Finely chop a medium onion. Add
to your bowl and mix well. In your preheated grill, heat a wrap for 4
- 6 minutes. You want the wrap to harden as it will resemble a pizza
base.
3. Once your wrap is hardened add your passata sauce and spread it
evenly over your pizza base. Add your low fat mozzerella cheese on
top of your pizza sauce. Next, decide which pizza takes your fancy!
Place the following toppings onto your pizza. If your favorite toppings
aren't here add them, the possibilities are endless!
Pizza 1: Add Pepperoni & Spinach (488 kCal)
Pizza 2: Add Tomato & Spinach (372 kCal)
Pizza 2: Add Eggs & Spinach (499 kCal)
4. Once you've added your favorite toppings bake in the oven for
8 - 10 minutes.
5. Remove from the oven and add cut into 4 even slices. Enjoy your
healthy pizza recipe!
• 230 Grams of Passata
• 30 Grams of Low Fat
Mozzerela
• 1 wholegrain wrap
• 4 tsp of Basil
Calories
498 56 40 12
Protein Carbs Fat
• 2 tsp of Salt
• 1 Chopped Onion (Medium)
• Pizza 1: Pepperoni & Spinach
• Pizza 2: Tomatoes & Spinach
• Pizza 3: 3 Eggs & Spinach

Why not make your own healthy kebab with just 296 calories! This
kebab is simple to make, quick to cook and very tasty!
Lamb Kebab
Click Here to Watch
Directions
1. To begin creating your healthy kebab, chop 1 pepper into long
strips and one red onion into strips. Next in a small bowl it's time to
add some seasonings. Add your cumin, paprika and oregano into
your small bowl. Mix well to create your unique kebab seasoning.
2. Now spray a pan with 1 kCal spray. Heat the pan to a medium
temperature and place your lamp escalopes onto the pan. Make
sure not to use a high heat as the lamb may burn. Cook at a low to
medium heat until the lamb is fully cooked throughout. Add your
seasoning to your lamb escalopes once they hit the pan. Spread
over evenly.
3. Heat your pitta bread in the microwave for 30 seconds or place
under a grill for 30 - 60 seconds. Open up your pitta and begin
inserting your ingredients.
4. Once your vegetables and lamb are in the kebab, squirt a little
garlic & chili sauce on top to add some serious flavor!
5. Nutritional information is reflective of one kebab. Enjoy your
delicious and healthy kebab!
• 1 Red Pepper
• 1 Red Onion
• Iceberg Lettuce
• 2 tsp of Cumin
Calories
296 33 20 9
Protein Carbs Fat
• Lamb Escalope (~130 grams)
• Pitta Bread
• Garlic & Chilli Sauce

Craving a tradition fish n chips from your local takeaway? Why not
make your own healthy version with just 374 calories!
Fish "n" Chips
Click Here to Watch
Directions
1. To begin creating your fish n chips fakeaway, place your cod fillet
on a chopping board. Sprinkle a pinch of salt and pepper. Add 1 tsp
of paprika for a little extra flavour. Spray 2 - 4 sprays of 1 kCal spray
on your fillet. Set your oven to pre hear at 200 degrees Celsius.
2. Now crack 1 medium egg into a small bowl. Mix well until the
colour is consistent. Dip your cod into the egg and make sure the
cod is fully covered with egg. The egg will be used to keep your
bread crumbs onto your fish.
3. Next, it's time to coat your cod. I used oats but you can use panko
or bread crumbs as an alternative, all have a similar calorie content.
Pour your oats onto your worktop. Mix your cod into the crumbs
covering every part as much as possible. Once evenly coated place
your cod on a baking tray.
4. To make your chips we'll be using sweet potato. Again, you can
substitute this white potato depending on what your taste buds
prefer. In terms of health benefits, both are fantastic for keeping
you full for a long time! Sweet potatoes have more Vitamin A, that
is really the only difference. Chop your potato into chunks that
resemble chips. You can place them in boiling water for 5 minutes to
soften them but this is optional.
5. Once cut, spray 1 kCal olive oil onto them. Sprinkle 4 tsp of paprika.
Mix well in a sandwich bag for 1 minute. Place beside your cod fillet
on your baking tray. Bake for 20 minutes and serve up your delicious
fish n chips fakeaway! Add some lemon and low sugar ketchup for
extra flavour. Enjoy!
• 1 Cod Fillet
• 1 kCal Spray
• Pinch of Salt
• Pinch of Black Pepper
Calories
374 33 50 5
Protein Carbs Fat
• 1 Medium Egg
• 20 - 30 grams of Breakfast oats
• 180 grams of sweet potato
• 50% Less Sugar Tomato Ketchup
• Lemon (Optional)

Oriental Fakeaway
Dedicated to your favourite
Chinese, Thai and Asian takeaways!
Section 2

With 5 Spice infused with honey, this delicious dish is sure to satisfy
your cravings whilst eating healthy.
The Original Fakeaway
Click Here to Watch
Directions
1. Get started by first chopping one red pepper into long strips. Next,
chop some mangetout in half and chop your baby corn into quarters.
This will allow them to cook quicker in your stir fry.
2. Next up it's time to season our chicken. Add 2 tsp's of paprika, 2
tsp's of Asian 5 Spice & 1 tsp of chilli flakes... add more if you're a
fan of spice! Lastly, add 5 - 7 drops of soy sauce onto the chicken.
Mix well until the seasoning and soy sauce is spread evenly over the
diced chicken breasts.
3. On your pan/skillet add 10 sprays of 1 kCal spray. This will drastically
reduce the calorie count in comparison to using olive oil but still
maintain a great taste. Add your seasoned chicken and begin to fry.
Whilst it begins to fry add your noodles to a pot of boiling water.
Boil for 3 - 4 minutes until cooked.
4. After about 1 - 2 minutes of frying add in your chopped vegetables.
Fry for about 5- 6 minutes until the chicken is cooked throughout.
Next, add your honey for that delicious sweet taste. Shortly after,
add your cooked noodles and mix well to create your Chinese Stir
Fry.
5. Layer a bowl or a plate with your favorite greens, we choose baby
leaf mixed lettuce. Add your Chinese Stir Fry to your bowl and hey
presto, enjoy your delicious Chinese Stir Fry!
• 1 Red Pepper
• 60 Grams of Mangetout
• 80 Grams of Baby Corn
• 175 Grams of Diced
Chicken
• 2 tsp of 5 Spice
Calories
505 51 61 1
Protein Carbs Fat
• 5 Drops of Soy Sauce
• 30 Grams of Honey
• Egg White Noodles (One nest)
• Baby Leaf Mixed Lettuce
Oriental Fakeaway Page No 11

This spicy Chow Mein is delicious, low in calories and will be cooked
quicker than ordering from an app!
Chicken Chow Mein
Click Here to Watch
Directions
1. Firstly chop your peppers into long strips, Then chop your carrots
into similar long strips and cut in half. Lastly cut all your mangetout
in half.
2. Now it's time to create that chow mein taste! Add 100 mls of orange
juice to a bowl. Add your soy sauce, sesame seed oil and chilli flakes
in. Mix well together. Use less or more chilli flakes depending on how
spicy you like it!
3. Next spray a pan with 1 kCal spray. Add your chicken. Season with
garlic powder, black pepper and Asian 5 spice. Mix in well until the
chicken is evenly covered with all the seasonings. Heat the pan up to
a high heat and cook until the chicken is cooked throughout.
4. Add your chopped vegetables to the pan whilst cooking your
chicken. Lastly add your chow mein marinate to the pan and mix in
well. Boil a nest of wholewheat noodles for 3 - 5 minutes until fully
cooked. Break up the noodles before cooking in the pot for easy
eating and mixing with your chicken and vegetables.
5. Serve up your healthy chow mein dish and enjoy a simple fakeaway
in less than 20 minutes... quicker than you'd order in an app!
• 1 Red Bell Pepper
• 1 Medium Carrot
• 1 White Onion
• 100 mls or Orange Juice
• 2 Tsp of Sesame Seed Oil
• 4 Tsp of Soy Sauce
Calories
589 54 59 13
Protein Carbs Fat
• 2 Tsp of Garlic Powder
• 1 tsp of Black Pepper
• Nest of Egg White Noodles (50
Grams)

This Satay is by far a fan favorite for its taste and texture! Not only
is it delicious but it is also low in calories and a great post workout
meal!
Chicken Satay
Click Here to Watch
Directions
1. Firstly dice up your chicken into chunks. Add to a bowl and season
with salt and balck pepper. Chop and dice a small onion and add it
to the bowl. Mix well until the chicken is evenly covered.
2. Now it's time to create the satay sauce. Take 2 - 3 teaspoons of
peanut butter and add to a bowl. Scrape off with a knife if it's sticky.
Add your soy sauce, curry powder and garlic powder to the bowl.
Lastly squirt around 2 tsp measurements of sweet chilli sauce and
add your water. Mix well and use an electronic mixer if need be to
mix in the peanut butter.
3. Next, spray a pan with 1 kCal spray and bring a pot of water to
boil on another hob. Add your chicken to your pan and cook until
the chicken is white throughout. Add your rice to the boiling water
and cook for 10 minutes (or as the packet prescribes). Once your
chicken cooked add your satay sauce and simmer for 5 minutes until
the liquid turns into a creamy sauce.
4. Add Some spinach to your chicken satay and mix well in the pan.
Add your chicken satay, wholegrain rice and a handful of spinach on
your plate. Enjoy your delicious and healthy chicken Satay fakeaway!
• 1 Tsp of Black Pepper
• 1 Tsp of Salt
• 50 Grams of White Onion
• 2 Tsp of Peanut Butter
• 2 Tsp of Soy Sauce
Calories
575 65 52 10
Protein Carbs Fat
• 1 tsp of Curry Powder
• 1 tsp of Garlic
• 2 Tsp of Sweet Chilli Sauce
• 200ml of Water
• Handful of Spinach
• 120 Grams of Rice (Cooked)

Tasty and fun to make, using Asian 5 spice and oats you can create
than oriental and crispy taste!
Chinese Chicken Balls
Click Here to Watch
Directions
1. Preheat your oven to 200 degrees Celsius. Next, add your chicken
mince to a large bowl. Crack two medium eggs into the bowl. Add
salt, black pepper, garlic granules and Asian 5 spice to the bowl.
Chop 2 - 3 stalks of scallions and add to the mix. Lastly, add your
flour. Mix well with a wooden spoon until the mixture is consistent.
2. Now it's time to make the Chinese chicken balls. With a large spoon,
scoop up a large chunk. Roll them up into a circular ball shape. Roll
them in your oats until evenly covered from all angles. You can also
use breadcrumbs if you wish! Repeat this process until you have 9
- 12 Chinese chicken balls. Add to a baking tray and put in the oven
for 25 - 30 minutes until the chicken is fully cooked.
3. Next, add wholegrain rice to a boiling pot of water. Boil for 10 - 12
minutes or the prescribed time on the packet. When there are 5 - 6
minutes left to add your peas into the boiling hot water.
4. On a large plate, add your cooked rice and peas in a circular shape
as seen in the video recipe. Add some sweet chili sauce to the center
in a small container or by itself.
5. Add your Chinese chicken balls to the plate and share between 2
people. These Chinese chicken balls will keep you full for long and
are high in protein. Enjoy!
• 300 grams of
Chicken Mince
• 2 Medium Eggs
• Pinch of Salt
• 4 tsp of Garlic Granules
Calories
510 50 50 13
Protein Carbs Fat
• 3 Scallion Stalks (Optional)
• 25 Grams of Flour
• 14 gram of Oats
• Wholegrain Rice (126 grams
uncooked)
• 64 grams of Green Peas
• Sweet Chilli Sauce

Evergetthattakeawaycravingmidweek?Whynotprepare4fakeaways
in 1 hour and have a healthy and delicious black bean lunch everyday!
Beef & Black Bean Sauce
Click Here to Watch
Directions
1. Firstly chop up your red pepper into long strips whilst de-seeding
it. Chop your mangetout in half and your baby corn stalks into four
quarters.
2. Next measure out your soy sauce and sesame seed oil. Once
complete add 800 grams of diced beef into a bowl. Add your soy
sauce, sesame oil and all your vegetables. Mix well. Once this is
complete bring a pot of water to boil and add your wholegrain rice.
3. Now it's time to finely chop your onion and garlic cloves into small
chunks. Dice as small as as you can. Once done add to a sizzling pan
(Using 1 kCal Spray) and let them cook on a moderate heat for 5 - 6
minutes. Once this is done add your ginger and then add your bowl
of vegetables and beef.
4. Stir well until the beef is brown and cooked through. Because
this is a meal prep this will take a little longer than your usual stir
fry. Once cooked thoroughly add your black bean sauce and mix in
well to your stir fry. After about 10 - 15 minutes (depending on the
packaging) your rice should be complete.
5. Lastly add your beef & vegetables stir fry along with your rice to
four lunch boxes. Add a handful rocket to each lunch box. Distribute
as evenly as possible. Pop them in the fridge and consume within 4
days. Enjoy your delicious meal every lunch or use this recipe to fuel
your body post workout!
• Rocket
• 240 grams of Mangetout
• 1 Red Pepper
• 28 Grams of Soy Sauce
• 1 Tablespoon of Sesame
Oil
Calories
389 50 25 13
Protein Carbs Fat
• 800 Grams of Beef Stir Fry
• 1 kCal Spray x20
• 3 Garlic Cloves
• 80 Grams of White Onion
• 2 Tablespoons of Ginger

With 51 grams of protein per serving and only 4 grams of fat this
Chinese Fakeaway is sure to satisfy your taste buds whilst staying
in top of your health & fitness goals!
Serves 4 - 6, 45 Minutes to cook.
Stir Fry Fakeaway Meal Prep
Click Here to Watch
Directions
1. Firstly chop up your mangetout in half, your baby corn into 4
chunks, your red pepper into long strips and your mushrooms into
quarters.
2. Next up add your chicken to a large bowl. Add your paprika, 5
spice, sesame seeds. soy sauce and honey. Mix well until the chicken
is evenly covered. Next add your baby corn, mangetout, red pepper
and mushroom to same bowl. Mix well until the vegetables and
chicken is evenly mixed together.
3. Spray a pan with 1 kCal Spray (20 - 30 sprays). Bring to a high heat
and pour your bowl of vegetables and chicken into the pan. Fry well
until the chicken is cooked throughout.
4. Next (Or whilst your frying your chicken and vegetables), break
your noodles into a large pot. Breaking them makes them much
easier to eat and mix with your chicken and vegetable stir fry whilst
eating. Break all 4 nests, add boiling water and boil for 3 - 5 minutes
until cooked.
5. Serve up your Chinese Fakeaway into your lunch boxes. There is
enough here for 4 - 6 meals depending on your nutrition goals. Bring
to work, college or eat post workout and enjoy the great fakeaway
taste!
• 700 grams of Chicken Breast
• 4 Tablespoons of Honey
• 200 Grams of
Wholemeal noodles (4 Nests)
• 6 -10 Tablespoons of Soy Sauce
Calories
498 51 61 4
Protein Carbs Fat
• 8 Tsp of Paprika
• 6 Tsp of Asian Five Spice
• 6 Tsp of Sesame Seeds
• 1 Red Pepper
• 160 Grams of Mushrooms
• 220 Grams of Tenderstem Brocolli

Craving a 4 in 1 from your local takeaway? This delicious and low
calorie fakeaway is simple to make and will satisfy those takeout
cravings!
‘4 in 1’
Click Here to Watch
Directions
1. To begin your 4 in 1 recipe, chop up your sweet potato into even
chunks that resemble chips. Use a sharp blade as sweet potato can
be difficult to cut. Soak in warm water or boil for 5 minutes to soften
up your sweet potatoes. This is optional. Boil a pot of hot water and
add in your wholegrain rice. Boil for 10 - 12 minutes or as long as the
packet prescribes.
2. Season your sweet potato fries with your paprika and black pepper
in a bowl. Mix with your hands or a spoon and place on a baking tray.
Cook for 20 minutes at 180 degrees Celsius. Next add your chicken
to a pan that is spray with 1 kCal Spray. Add chilli flakes. Chop your
white onion in half. With one half dice up well and add to your pan.
Fry until the chicken is cooked throughout.
3. Now it's time to cook the fried rice for your 4 in 1 recipe. Crack an
egg into a pan with a medium heat, a few seconds after add in your
cooked wholegrain rice and mix in to create egg fried rice.
4. Last but not least it's time to make your curry sauce. Spray 1 kCal
spray onto your pan. Dice your other half of your onion and add to
pan at a medium heat. Add in your soy sauce and curry powder.
Reduce the heat to a low heat and add your water. Lastly add your
greek yogurt. Make sure the heat is low to avoid the yogurt from
curdling/disintegrating. Simmer for a few minutes until you have a
thick curry sauce.
5. Add all your ingredients to a plate or a lunchbox or a takeout
foil. Since this recipe makes 3 servings, enjoy with friends or have a
delicious 4 in 1 for lunch! Enjoy your 4 in 1 recipe!
• 1 Large Sweet Potato
• 3 Tsp of Black Pepper
• 350 grams of Chicken
• 2 tsp of chili flakes
• 1 White Onion
Calories
498 51 61 4
Protein Carbs Fat
• Wholegrain rice (150 grams
uncooked)
• 3 tsp of Curry Powder
• 250ml of water
• 3 tbsp of greek yogurt
• 1 kCal Spray

Restaurant Fakeaways
Dedicated to your favourite dishes
from big brands!
Section 3

This dish has a whopping 58 grams of protein keeping you full for
longer and great for toning and growing your muscle tissue! Enjoy!
Popcorn Chicken
Click Here to Watch
Directions
chicken breasts into small chunks as demonstarted in the video.
2. Next it's time to make your bread crumb mix. Add panko bread
crumbs into a bowl. We advise using panko for a crispy and authentic
taste. Add your paprika, garlic and black pepper into the bowl. Mix
well until the seasoning and bread crumbs are evenly spread out.
3. Now it's time to make those bread crumb stick to your mini chicken
pieces. Crack 2 medium eggs into a bowl. Mix/whisk well until the
eggs are fully mixed with a consistent colour. Dip each mini chicken
piece into the eggs and then into your bread crumbs. Place your
popcorn chicken baking tray.
4. If your looking to speed things up, put all mini chicken pieces into
the egg mixture at once. Mix until the chicken pieces are covered.
Then slide all your chicken pieces covered in egg into the panko
and seasoning mix. Again, mix until the mini chicken pieces are fully
covered. Place your popcorn chicken on a baking tray.
5. Chop your potato into long strips that resemble chips. Try have
all chips looking as even as possible. Season with paprika and add
to the same baking tray. Cook in the oven for 20 - 25 Minutes until
cooked. Serve up with lettuce and a dipping sauce of your choice,
try a low sugar one to keep those calories down. Enjoy your healthy
home made popcorn chicken!
• 25 Grams of Panko Bread
Crumbs
• 1 Medium Potato
• 2 Medium Eggs
• 3 Tsp of Paprika
Calories
557 58 47 12
Protein Carbs Fat
• 3 tsp of Garlic
• Handful of Lettuce
• 3 tsp of paprika (Potato)
• BBQ Dipping Sauce
Restaurant Fakeaways Page No 19

This healthy Nandos recipe is easy, very low in calories and super
tasty. All you need is some simple ingredients and you'll be eating
this high protein and delicious Nandos dish in no time!
Piri Piri Chicken (Nandos)
Click Here to Watch
Directions
chicken breasts into 3 mini chunks.
2. Place your chicken in a bowl and season with 3 tsp of paprika
and 3 tsp of Piri Piri. Cut a lemon in half and squeeze as much juice
as possible onto your chicken and then pour your olive oil onto the
chicken. Mix well until the chicken is evenly seasoned and marinated.
3. Next up it's time to make the chips. Chop 200 - 300 grams of
potatoes into evenly chunk sized chips. Place into a sandwich bag
(or a bowl if you don't have one) and spray 5 - 10 sprays of 1 kCal
spray into your bag. Add 2 tsp of paprika and 2 tsp of Piri Piri. Shake
well for 30 - 60 seconds until the chips are evenly covered.
4. Place chicken on a baking tray along with chips. Bake in the oven
for 25 minutes or until the chicken is cooked. Next add some rocket,
olive oil and tomatoes to a bowl. Mix for a fino side salad.
5. Serve up your Healthy Nandos dish! Share with your other half, a
friend or save some for the next day for your lunch. If you're trying
to put on weight, then make 2 portions, 1! Enjoy!
• 3 tbsp of Olive Oil
• 400 Grams of Diced Chicken
• 5 tsp of paprika
• 5 tsp of Piri Piri
• Half a Lemon
Calories
389 50 25 13
Protein Carbs Fat
• 200 - 300 Grams of White Potato
• 1 kCal Spray
• Handful of Rocket
• 2 Medium Tomatoes

Whether you put it on bread or create your own pasta dish, meatball
marinara is delicious! It has a whopping 56 grams of protein and is
full of complex carbs, keeping you full for longer!
Meatball Marinara (Subway)
Click Here to Watch
Directions
1. Preheat your oven to 200 gegrees celsius. Next, add your lean
mince to a large sized bowl. Add your oregano, worchester sauce
and flour. Crack 2 eggs into the mix. Mix well until the seasoning,
sauces, and eggs are well mixed in.
2. Now it's time to make the meatballs. Pick a medium-sized clump
from your mix and using both hands roll into a ball. Repeat this
process until you have around 12 - 15 meatballs. Place on a baking
tray and put into a preheated oven for 20 minutes. Heat a pan of
water to boil and add your wholegrain pasta. Cook for 12 - 15 Minutes.
3. Next, it's time for the marinara sauce! n a medium sized bowl pour
in 1 can of chopped tomatoes. Add your basil and chili flakes. Dice as
finely as possible your garlic cloves and your white onion. Then place
them in the tomato mix. Mix all ingredients well with your sauce.
4. Now it's time to combine your sauce and lean mince to create
your meatball marinara dish! Spray a can with 1 kCal Spray. Add
your sauce and heat your sauce for 2 - 3 minutes. Add your cooked
meatballs to the pan and mix well. Allow to simmer for a few minutes
to enrich the taste. This is optional.
5. Add your pasta and meatball marinara to a dish. Alternatively, use
wholegrain bread if you prefer it over pasta. Enjoy your deliciously
healthy Meatball Marinara!
• 400 Grams of Lean Mince (5%
Fat)
• 2 Medium Eggs
• 3 tsp of Worchester Sauce
• One Small Onion
• Tin of Chopped Tomatoes
• 15 Grams of Plain Flour
Calories
643 56 72 15
Protein Carbs Fat
• 140 Grams of wholegrain pasta
• 4 tsp of Basil
• 1 tsp of chilli flakes
• 3 Garlic Cloves

Make your own healthy KFC with less than 500 calories with the
same delicious fakeaway taste! This KFC Meal Deal has a high level
of satiety, keeping you full for longer.
The KFC Meal Deal
Click Here to Watch
Directions
1. Firstly dice your chicken breast into strips, the size you'd like your
chicken tenders to be. Sprinkle garlic, paprika, and black pepper
onto your chicken. Mix well until the chicken is evenly coated with
the 3 seasonings. Pre - heat your oven to 200 Degrees Celsius.
2. Next, crack 2 medium eggs in a small bowl. Mix well until the colour
and mixture are consistent. Add some Panko breadcrumbs to a bowl
(Panko are the best for that chicken tender taste and texture). Dip
each chicken breast egg and evenly cover it as much as possible.
Next roll it in the panko breadcrumbs, covering the breast as evenly
as possible. Repeat and add your chicken tenders to a baking tray.
Bake in the oven for 22 - 25 minutes until your chicken is cooked
throughout.
3. Now it's time to make the first side of your healthy KFCl! Cut
2 medium potatoes into smaller chunks, this allows them to cook
quicker. Boil in a pot of boiling water for 12 - 15 minutes. Add 200
mls of skimmed milk and some chopped parsley. Mash well until the
texture is consistent throughout.
4. Boil some green beans for 4 - 6 Minutes as your second side of
your healthy KFC. Add green beans, creamy mash, chicken tenders
and tomato ketchup to separate plates & bowls. This meal serves 2
so dig in and enjoy your homemade healthy KFC fakeaway!
• 350 grams of Chicken
• 3 tsp of Garlic Granules
• 2 Medium Eggs
• 30 - 35 grams of Panko
Calories
421 50 41 6
Protein Carbs Fat
• 300 - 350 Grams of white potato
• 200mls of Skimmed Milk
• Chopped Parsley
• 50% Less Sugar Ketchup (Optional)
• 80 Grams of Green Beans

Bonus Recipes
Dedicated to some fan favourite
recipes on Fuel For Fitness.
Section 4

Get your lunch sorted for the week with these delicious and super
low calorie stuffed bell peppers!
Stuffed Bell Pepper Meal Prep
Click Here to Watch
Directions
1. Get Add 800 Grams of lean (5% fat) ground beef/minced meat in a
large bowl. Add 10 tsp's of Basil, 4 tsp's of garlic and 4 tsp's of oregano
into your bowl. Next, dice an onion and add it to your bowl. At this point
set your oven to heat up at 200 degrees Celsius.
2. Now it's time to chop off the bell pepper heads. Chop out the inside
and wash out any seeds left. Do this to all 8 so we can stuff them later
with our beef. Once chopped boil your bell peppers for a maximum of
5 minutes and no longer. Once complete take out and put on a baking
tray.
3. Time to cook up your ground beef! Add to a skillet/pan that has around
20 - 30 sprays of 1 kCal Spray. Mix well until the beef turns brown. Add
2 tins of chopped tomatoes into your pan and stir well. You can do this
while simultaneously boiling your bell peppers in step 2.
4. After your beef is cooked and covered in chopped tomatoes, begin
adding beef to your bell peppers on your baking tray. Be patient with
this process as it can be a tad bit messy... have a tissue or two at hand!
Once all 8 are filled up, sprinkle with a little mozzarella cheese. Bake
your stuffed Bell peppers in the oven for 15 Minutes.
5. Add two stuffed bell peppers to each lunch box. You can add some
greens of choice at the bottom of the lunch boxes if you wish. Now your
ready for a week of healthy eating that actually tastes delicious! Enjoy!
• 800 Grams of 5% Fat Ground
Beef
• 10 tsp of Basil
• 4 tsp of Garlic
• 1 Medium Diced Onion
• 4 Green Peppers
Calories
400 48 25 13
Protein Carbs Fat
• 4 Red Peppers
• 2 Tins of chopped tomatoes
• Mozzarella Cheese
• Lettuce
• 4 Lunch Boxes
Bonus Recipes Page No 24

Who doesn't love a healthy Burrito Bowl? This delicious and highly
nutritious burrito bowl is packed full of flavor and nutrients!
Burrito Bowl
Click Here to Watch
Directions
1. To begin creating your Burrito Bowl, chop up one green pepper
into long thin strips. Next chop a red onion in two, With your first half
chop into long thin strips and dice the other half into the smallest
pieces you can. Akin to your onion, dice your jalapeno and coriander
into small pieces. To do this chop vertically first and then horizontally.
2. Next add your tomatoes, coriander, diced onion and jalapeno to a
bowl. Mix in well with your hands or a spoon until the salsa mixture
is consistent. Bring a pot of water to boil and add your rice. Cook for
10 - 12 minutes or as the instructions prescribe.
3. Now it's time to cook your mince. Spray a pan with 1 kCal Spray.
Add your mince to the pan and break up with a wooden spoon. Add
your paprika, chili flakes and bacl pepper to your mince and wix
the seasonings in well. Lastly sprinkle a little coriander/cilantro onto
your minced meat. Turn your heat up to high and begin frying your
minced meat.
4. Once your mince is cooked, add in your salsa mixture and taco
seasoning. Mix well into your cooked minced meat.
5. Time to serve up 2 healthy and nutritious burrito bowls! Add half
your mince infused with salsa, wholegrain rice and some peppers
and onions on top. Enjoy your homemade Burrito Bowl!
• 1 Green Pepper
• 1 Red Onion
• 120 Grams Baby Tomatoes
• 10 Grams of Jalapeno
• Corriander Leaves
• 400 grams of Lean Minced
Meat (5% Fat)
Calories
550 46 67 10
Protein Carbs Fat
• 2 tsp Chilli Flakes
• 3 tsp Paprika
• 1 tsp Black Pepper Mills
• WholeGrain Rice (125 Grams
uncooked)
• Old El Paso Taco Seasoning
• 1 kCal Spray

With only 4 ingredients these meals are kept simple yet low in
calories and low in cost at only €2 per lunch box! In less than 40
minutes you'll have a healthy lunch sorted for the week ahead!
Serves 4 – 5, 40 Minutes to cook.
Simple Student Meal Prep
Click Here to Watch
Directions
1. To begin place all your baby potatoes on a chopping board. Put
each potato into 4 quarters of around equal size. This will allow
them to cook much faster saving you time. Once the potatoes are
chopped up, add to a large pot. Fill the pot half way with boiling
water and begin to boil the potatoes. Check on them every few
minutes to make sure the water hasn't evaporated. They will cook in
around 15 - 20 minutes.
2. Next dice your chicken into small even chunks. Spray a pan with
1 kCal spray and add your diced chicken to the pan. Add half the
packet of your BBQ flavoring to your chicken. Mix until the chicken is
evenly covered. Bring the pan to a high heat and fry until the chicken
is cooked throughout.
3. Now it's time for your simple sauce. Add 2 tins of chopped
tomatoes to a bowl. Add the other half of the old el paso BBQ sauce.
Mix in well.
4. Once your potatoes are cooked and chicken is fully cooked, use
one of those pots to quickly cook your sauce for 2 - 3 minutes (You
don't need to do this if your not eating one of them now).
5. Add your chicken, potatoes and sauce to a lunch box. Your weekly
inexpensive and low calorie lunch is now sorted. Enjoy your simple
student meal prep!
• 1 Kg of Baby Potatoes
• 700 grams of chicken
Calories
435 47 49 4
Protein Carbs Fat
• Old El Paso BBQ Seasoning
• 2 Tins of Tomatoes (400 grams) [/
tw-column]

About
Are you looking for healthy low
calorie recipe ideas? Do you love a good
takeaway? The Fakeaway eBook transforms
your favourite takeaways and makes them
healthy! #fakeaway
Filled full of different takeaways such as a healthy
spice bag, chicken satay, popcorn chicken and pizza
to name a few! All the recipes are simple to make,
low in calories and taste delicious… Just like your
local takeaway minus the calories!
Every recipe in this eBook has a unique video
tutorial to show you how to make your delicious
fakeaway too!
Start eating healthy whilst enjoying your
food today! With the Fakeaway Video
eBook, you’ll lose weight, feel great
and learn new healthy recipes, a
skill for life!
The Fakeaway
Cookbook

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