PROTEIN BBQ CHICKEN PIZZA

418 Calories   

31g Carbs | 56g Protein | 9g Fats
INGREDIENTS
  • 1 white Lebanese flatbread (other brands can be used but calories may differ)
  • 30 g Sugar Free BBQ Sauce
  • 20 g hot sauce
  • 1 chicken breast (approx. 140g raw weight)
  • Season to taste (salt, pepper, paprika & garlic powder)
  • 30 g low-fat mozzarella (grated)
  • 1/2 red onion (sliced)
  • 1 spring onion (chopped)

METHOD
  1. Preheat the oven to 180C. 
  2. Prepare your sauce by mixing the BBQ Sugar-Free Sauce and hot sauce until smooth and combined, and set aside.
  3. Next, cook your chicken breast on a medium heat for around 5 minutes on each side. Always check the chicken is cooked through on the inside too, with no pink bits.
  4. Shred the chicken breast once cooked — one of the easiest ways to do this is by using two forks.
  5. Add half the BBQ sauce mix and stir thoroughly to cover all the chicken. Use the remaining half of the BBQ sauce mix to top the base of your flatbread in a smooth, even layer.
  6. Next, cover the flatbread with plenty of grated low-fat mozzarella, then add the shredded chicken and sliced red onion.
  7. Bake for 7 minutes at 180C.
  8. Once cooked, garnish with chopped spring onion and, if you feel like it, another drizzle of Sugar-Free BBQ Sauce. Then tuck in!

HIGH PROTEIN STUFFED CRUST AIRFRYED PIZZA

518 Calories

66g Carbs | 42g Protein | 11g Fats
INGREDIENTS
  • 80 g self-raising flour
  • 100 g 0% fat Greek Yoghurt
  • 5 ml olive oil
  • Spoon tomato sauce
  • Generous sprinkling high-protein cheese
  • Handful of shreds low-fat mozzarella
  • Sprinkling of Italian herbs
  • 1 clove crushed garlic

METHOD
  1. First, mix the self-raising flour, Greek yoghurt and olive oil in a mixing bowl and stir until combined.
  2. Then, sprinkle some flour onto your countertop and put your dough on it.
  3. Next, roll or pull apart your dough until it’s in your desired shape.
  4. After that, put the high protein cheese around the edges of the dough and fold the dough over the top of the cheese to form your stuffed crust.
  5. Cover the base with your tomato sauce, mozzarella, herbs, and toppings of your choice.
  6. Cook in the air fryer or oven for 10-15 minutes at 180 degrees.

CHICKEN CEASAR PASTA SALAD

551 Calories   

56g Carbs | 50g Protein | 16g Fats
INGREDIENTS
  • 200 g protein pasta (cooked)
  • 3 cooked chicken breasts (shredded)
  • 1 romaine lettuce (chopped)
  • 400 g cherry tomatoes (halved)
  • 80 g croutons
  • 200 ml light Caesar dressing
  • 1 pinch salt
  • 100 g parmesan (shaved)
  • 1 pinch black pepper

​METHOD
  1. In a large bowl, add the cooked & drained pasta, shredded chicken breasts, chopped lettuce, cherry tomatoes, croutons, light Caesar dressing, and a pinch of salt. Stir the ingredients thoroughly to combine everything well.  
  2. Portion up into your meal prep containers and top with a few shavings of parmesan and a crack of black pepper.

​​​MAKES 4 SERVINGS - MACROS PER SERVING

VEGAN LENTIL BOLOGNESE

486 Calories   

86g Carbs | 22g Protein | 6g Fats
INGREDIENTS
  • 1 tbsp. olive oil
  • 1 onion (diced)
  • 2 carrots (diced)
  • 2 celery stalks (diced)
  • 3 garlic cloves (minced)
  • Seasoning: salt & pepper
  • 2 tbsp. tomato puree
  • 120 g red lentils (dry weight)
  • 1 tin chopped tomatoes
  • 300 ml water
  • 1 vegetable stock cube
  • Serve with: penne pasta & fresh basil
 
METHOD
  1. Heat the olive oil in a large pan and add the onion. Fry for a few minutes to soften, then add the carrot and stir through.  
  2. Add the diced celery and cook everything for 5 minutes before adding the minced garlic and diced mushrooms. Stir to combine all ingredients in the pan, season generously, and cook for another 2-3 minutes until the mushrooms are browned.  
  3. Next stir in the tomato puree, then the red lentils and chopped tomatoes.  
  4. Carefully add the water to the pan, making sure to cover everything, and then stir in the vegetable stock cube. Leave to simmer over a low heat for 20 minutes until the lentils have absorbed most of the water and doubled in size.  
  5. Serve immediately on a bed of freshly cooked pasta or spaghetti and garnish with fresh basil. Portion up any remaining servings into meal prep containers to enjoy later in the week.  

MAKES 4 SERVINGS - MACROS PER SERVING

HALLOUMI CURRY

443 Calories

16g Carbs | 16g Protein | 35g Fats
INGREDIENTS

For the halloumi: 
  • 1 block halloumi (cubed) 
  • 1/2 tsp. cumin 
  • 1/2 tsp. turmeric 
  • 1/2 tsp. coriander 
  • 1/2 tsp. mild chilli powder 
  • 1 tsp. coconut oil

For the curry: 
  • 1 tsp. coconut oil
  • 1 onion (finely chopped) 
  • 3 garlic cloves (grated) 
  • 1 thumb-sized piece of ginger (grated) 
  • 1 tin chopped tomatoes 
  • 1 tin light coconut milk 
  • 1 tsp. cumin 
  • 1 tsp. turmeric 
  • 1 tsp. coriander 
  • 1 tsp. garam masala 
  • Salt and pepper to taste 

METHOD
  1. First, add the grated garlic and ginger to a pestle & mortar, grind together to make a paste, then set aside.
  2. Heat a tablespoon of coconut oil in a large pan and add the onions. Cook on low heat for 5-7 minutes until they’re soft and showing some colour. 
  3. Whilst the onions are frying, add the cubes of halloumi to a large bowl and coat with cumin, turmeric, coriander and mild chilli powder, then set aside. 
  4. When onions are cooked, add the garlic and ginger paste, and fry for 2 minutes. Add the cardamom pods, cumin, turmeric, chilli powder, and coriander. Stir everything together before adding chopped tomatoes and a splash of water.  
  5. Bring pan to a rapid simmer and cook for 10 mins until tomatoes have broken down, creating a gravy.  
  6. After cooking gravy for 10 minutes, remove from heat and leave to cool for 5 minutes before transferring to a blender and blitz until smooth.  
  7. Transfer blended sauce back to pan and add light coconut milk, salt, garam masala and honey. Stir everything together, bring pan to a simmer and cook for 15-20 minutes until sauce thickens. 
  8. Meanwhile, heat coconut oil in a separate non-stick pan and add spiced halloumi. Fry for 5-10 minutes, until halloumi is crispy, then transfer to curry sauce. Stir everything together, continue to simmer until curry reaches desired consistency, then you’re ready to serve! 

​MAKES 4 SERVINGS - MACROS PER SERVING

PESTO CHICKEN AND VEGGIES

423cals   

12g Carbs | 23g Protein | 32g Fats
INGREDIENTS
  • 2 tablespoons olive oil
  • 1 pound chicken thighs boneless and skinless, sliced into strips
  • 1/3 cup sun-dried tomatoes drained of oil, chopped
  • 1 pound asparagus ends trimmed, cut in half, if large
  • 1/4 cup basil pesto
  • 1 cup cherry tomatoes yellow and red, halved

METHOD
  1. Heat a large skillet on medium heat, add 2 tablespoons olive oil, add sliced chicken thighs, season chicken generously with salt, add half of chopped sun-dried tomatoes - and cook everything on medium heat for 5-10 minutes, flipping a couple of times, until the chicken is completely cooked through. Remove the chicken and sun-dried from the skillet, leaving oil in.
  2. Add asparagus (ends trimmed), seasoned generously with salt, remaining half of sun-dried tomatoes, and cook on medium heat for 5-10 minutes until the asparagus cooked through. Remove asparagus to serving plate.
  3. Add chicken back to the skillet, add pesto, stir to coat on low-medium heat until chicken is reheated, 1 or 2 minutes. Remove from heat. Add halved cherry tomatoes, mix with the pesto and the chicken. Add chicken and tomatoes to the serving plate with asparagus.

​​MAKES 4 SERVINGS - MACROS PER SERVING

Sirloin Steak Roll Ups

200cals   

12g Carbs | 23g Protein | 5g Fats
INGREDIENTS
  • 450grams thinly sliced sirloin tip steak (carne asada)*
  • 1 tablespoon olive oil, divided
  • 3 colored bell peppers cut into thin strips
  • 1 large yellow onion , sliced
  • 1 lime , juiced
  • Chopped fresh parsley or cilantro
  • Prepared Guacamole for serving 
  • 1 pound thinly sliced sirloin tip steak (carne asada)*
  • 1 tablespoon olive oil, divided
  • 3 colored bell peppers cut into thin strips
  • 1 large yellow onion , sliced
  • 1 lime , juiced
  • Chopped fresh parsley or cilantro​
​
METHOD
  1. Prepare the fajitas seasoning mix and set aside.
  2. Cut the steak into 2-inch wide by 6-inch long strips.
  3. Rub the steak strips with some of the prepared seasoning mix and set aside.**
  4. Heat olive oil in a grill pan over medium-high heat and add pepper strips and sliced onions to the grill pan; season with salt, pepper, and a sprinkle of the fajitas seasoning mix.
  5. Cook for about 4 to 5 minutes, or until tender.
  6. Remove from heat and let cool for a minute.
  7. Top each slice of steak with the vegetables; roll up and secure with a toothpick.
  8. Add remaining olive oil to the grill pan; heat it up and add the roll-ups to the pan.
  9. Cook until browned, about 2 to 3 minutes per side.
  10. Remove from heat, remove toothpicks, and transfer to a serving plate.
  11. Squeeze lime juice over the roll ups and garnish with chopped parsley or cilantro.
  12. Serve with prepared guacamole.

​​​​MAKES 4 SERVINGS OF 4 ROLLUPS EACH - MACROS PER SERVING

CHICKEN SALAD

168 Calories

7g Carbs | 18g Protein | 10g Fats
INGREDIENTS
  • 1kg boneless skinless chicken breasts, cooked and shredded
  • 1 1/2 cups halved red grapes
  • 1/2 cup chopped pecans
  • 1/3 cup diced green onions
  • 1/2 cup plain greek yogurt
  • 1/2 cup mayo
  • 1/4 cup dijon mustard
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon garlic powder
  • 1–2 tablespoons of fresh lemon juice
  • Salt & pepper to taste

METHOD
  1. To a large bowl add shredded chicken, red grapes, pecans, and green onions.
  2. In a small bowl add yogurt, mayo, mustard, sage, smoked paprika, garlic powder, lemon juice, salt, and pepper. Whisk together.
  3. Add the liquid mixture to the chicken dish.
  4. Stir everything together until it is completely combined.
  5. Serve on a slice of bread or in a cup of bibb lettuce.

​MAKES 6 CUPS OF CHICKEN SALAD - MACROS PER 1 SERVING (CUP)

ZUCCHINI TUNA CAKES

280 Calories

14g Carbs | 34g Protein | 11g Fats
INGREDIENTS
  • 1/2 medium zucchini (about 100 g) grated, and liquid squeezed out
  • 1 can tuna, drained
  • 2 Tbsp oats
  • 2 Tbsp shredded cheese
  • 1 large egg
  • 1/4 t garlic salt
  • 1/4 t dill
  • 1/4 t onion powder
  • fresh ground pepper
​
For the Lemon Yogurt Sauce:
  • 2 Tbsp greek yogurt
  • 1 t lemon juice
  • 1/4 t dill
  • 1/4 t garlic salt

METHOD
  1. Grate up about half of a medium sized zucchini or about 100 grams. Dump all that grated zucchini into a thin dish towel or cheese cloth and wrap all the sides up around it forming a ball. Twist the cloth at the top, right above the ball of zucchini, and keep twisting it as tight as you can to squeeze as much liquid out of the zucchini as possible. It will all come out through the towel.
  2. In a mixing bowl, add the squeezed zucchini and all the other cake ingredients and mix well together.
  3. Heat a medium frying pan to medium low. Spray with non stick spray.
  4. Scoop about half of the mixture out into one side of the frying pan and use your spoon to form a round flat cake, about 1/2 inch thick. Then do the same with the rest of the mixture on the other side of the frying pan. Let it cook for about 5-6 minutes on medium low. You can check the bottom if you want, so when it gets a little crispy and golden brown, flip it over with a spatula and let it cook about the same amount on the other side.
  5. While the cakes are cooking, you can mix up your lemon dill yogurt sauce. Just mix the yogurt, lemon juice, dill, and garlic sauce in a small bowl and set it aside.
  6. When the cakes are ready, scoop them out onto a plate and put all the yogurt sauce on top.

MAKES 2 SERVINGS - MACROS PER 2 SERVING

ROASTED GARLIC & HERB CHICKEN AND VEGGIES

253 Calories  

8g Carbs | 28g Protein | 12g Fats
INGREDIENTS
  • 500 grams boneless skinless chicken breasts cut into 1-inch pieces 
  • 2 cups broccoli 
  • 1 large zucchini cut 1 into inch pieces
  • 1 medium onion cut into 1 inch pieces
  • 1 bell pepper any colour, cut into 1 inch pieces
  • 1 cup grape tomatoes cut into 1 inch pieces
  • For the Garlic & Herb marinade:
  • 1/4 cup olive oil
  • 4 cloves garlic crushed or finely chopped,
  • 2 tablespoons Gourmet Garden lightly dried parsley or chive or basil
  • 2 tablespoons Gourmet Garden lightly dried cilantro
  • 1 teaspoon chilli pepper flakes
  • Salt and freshly ground black pepper
  • 1 teaspoon ginger optional
  • Juice of 1/2 lime

METHOD
  1. Preheat oven to 200C.
  2. In a medium bowl, whisk the garlic, herbs, salt and pepper and lime juice.
  3. Place the chicken and veggies on a sheet pan and drizzle with the garlic and herb mixture. Combine with hands until all the chicken and veggies are coated.
  4. Bake for 20-22 minutes or until the chicken and veggies are cooked through.
  5. Serve immediately with rice or quinoa or cool to room temperature and divide into 6 Meal Containers

MAKES 6 SERVINGS - MACROS PER 1 SERVING
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