High Protein Recipe Pack

Discover the collection of simple high-protein recipes, including breakfast,

lunch, dinner, treats and smoothie options.
 Who is Coach Rueben and why I can trust him?
Coach Rueben has helped over 100 men and
women lose weight with his 1-on-1 coaching and
premium guides.

So people can be more energetic, healthier, and

happier…

He leverages knowledge acquired from founding and

running a VC-backed Health & Nutrition company to
provide insights that are twice validated:

• 1st by personal experience (his and his clients’)

• 2nd by scientific literature

He has lots of experience working with people to

understand their goals, situation, and needs so he
can get them the best results possible.

@FitFastCoach His clients have lost up to 90lbs (40kgs) in a year.

@RuebenHewitt
Telegram

[email protected]
 Contents & Key

9 Spanish Zucchini Tortilla 45 Miso Salmon With Zucchini Noodles

11 Omelet Wraps 47 Moroccan Cod & Bulgur Salad

13 Egg & Turkey Stuffed Peppers 49 Turkey & Broccoli Stir Fry

15 Smoked Salmon, Feta & Asparagus Omelet 51 Baked Salmon With Zoodles & Quinoa

17 High Protein Blueberry Pancakes 53 Chicken Thighs With Hoisin Rice

19 Eggs Fried On Tomatoes With Tuna 55 Chinese Pork Stir-Fry With Pineapple

21 Summer Smoothie Protein Bowl 57 Slow Cooker Chicken Fajitas

23 Spinach Shakshuka 59 Creamy Chicken, Mushroom & Tomato Pasta

25 Salmon Tartar With Avocado & Mango 61 Cajun Beef & Veg Rice

27 Tuna Salad Lettuce Wraps 63 Chinese Style Shrimps & Veg

29 Chicken, Orange & Walnut Salad 65 Zesty Turkey Meatballs With Couscous Salad

Honey & Lime Glazed Salmon With Pineapple

31 Salmon & Peach Salad 67
Rice

33 Tuna & Broccoli Salad With Honey Vinaigrette 69 Simple Chicken Curry With Saffron Rice

35 Grilled Chicken & Pineapple Salad 71 Baked Salmon Tray With Rice & Tomatoes

37 Waldorf Chicken Salad 73 One Pot Turkey Chili With Rice

39 Tuna & Quinoa Toss Salad 75 Mexican Fried Rice

41 Salmon & Couscous Salad 77 Beef & Green Beans Pasta In Soy Sauce

Post-Workout Potato Pancakes With Cottage

43 79 Chicken & Mango Stir Fry
Cheese

4 Want personalized help?

 Contents & Key

Salmon Teriyaki With Green Beans & Sweetcorn GF Gluten Free

81
Rice
DF Dairy Free
83 Chicken Orange Stir Fry
LC Low Carb (20g- serve)
85 Pesto Pasta With Tuna & Almonds MP Meal Prep/Freezer Friendly
87 Sweet And Sour Pork Stir-Fry HP High Protein (20g+ per serve)

89 Pepper Steak
V Vegetarian
Q Quick (under 30 mins)
91 Quick & Easy Meatballs
N Contains Nuts
93 Quick Beef Chow Mein

95 Simple Chili & Sweet Potato Chips

97 Cherry Sorbet

99 Protein Fruit Bowls

101 Matcha Chia Pudding

103 Raspberry Protein Smoothie

105 Green Glow Protein Smoothie

107 Vanilla & Coffee Protein Smoothie

109 Antioxidant Blueberry Protein Smoothie

111 Cinnamon Roll Protein Smoothie

5 Want personalized help?

Sample Weekly Meal Planner 01

Breakfast Lunch Snack Dinner

E.g. Cinnamon Roll

Spanish Zucchini Chicken Orange Chinese Pork Stir-Fry
Mon Tortilla & Walnut Salad
Protein Smoothie,
With Pineapple
Protein Fruit Bowls

E.g. Cinnamon Roll

Tuna & Broccoli Salad Baked Salmon Tray With
Tue Omelet Wraps
With Honey Vinaigrette
Protein Smoothie,
Rice & Tomatoes
Protein Fruit Bowls

E.g. Cinnamon Roll

Egg & Turkey Leftover Baked Salmon Tray Beef & Green Beans
Wed Stuffed Peppers With Rice & tomatoes
Protein Smoothie,
Pasta In Soy Sauce
Protein Fruit Bowls

E.g. Cinnamon Roll

Chicken Orange Leftover Beef & Green Beans
Thu Omelet Wraps
& Walnut Salad
Protein Smoothie,
Pasta In Soy Sauce
Protein Fruit Bowls

E.g. Cinnamon Roll

Egg & Turkey Tuna & Broccoli Salad
Fri Stuffed Peppers With Honey Vinaigrette
Protein Smoothie, Waldorf Chicken Salad
Protein Fruit Bowls

E.g. Cinnamon Roll

Cinnamon Roll Leftover Waldorf
Sat Protein Smoothie Chicken Salad
Protein Smoothie, Meal Out - Enjoy!
Protein Fruit Bowls

E.g. Cinnamon Roll

Spanish Zucchini Chinese Pork Stir-Fry
Sun Tortilla
Cinnamon Roll Protein Protein Smoothie,
With Pineapple
Protein Fruit Bowls

6 Want personalized help?

 Weekly Shopping List
for Meal Plan 01
Fruits, Vegetables Meat, Dairy, Non-Dairy Grains, Seeds & Spices Cans, Condiments, Misc

Fruits Fish, Seafood Grains Oils

• 4 lemons • 3.5 oz. (100g) smoked • Jasmine rice • olive oil
• 2 oranges salmon • whole-wheat pasta • coconut oil
• 1 pomegranate • 14 oz. (400g) salmon fillet • potato starch
• 2 bananas Cans, Condiments
Meats
• white rice
• 1 apple • mustard
• 1 mango • 1 lb. (450g) ground turkey Nuts, Seeds • 1 can tuna in water
• strawberries • 10 oz. (300g) chicken • pecans • soy sauce
breast
• walnuts • mayonnaise
Vegetables • 10 oz. (300g) beef steak
• coconut chips • pineapple chunks
• 1 potato • 14 oz. (400g) pork
tenderloin • raisins • rice vinegar
• 3 onions
• garlic Dairy Spices Sweeteners
• 1 zucchini • cottage cheese • mixed herbs • honey
• watercress • cheddar cheese • oregano
• 1 bag spinach Misc, Other
• parmesan • cumin
• 1 bag rocket • natural yogurt, 0% fat • cinnamon • bread
• 2 bags salad leaves • natural quark • paprika • beef stock
• bunch radishes • curry • granola
• iceberg lettuce Non-Dairy • chili flakes • vanilla protein powder
• 5 bell peppers • 20 eggs
• 1 chili pepper Baking
• soy milk
• ginger • almond milk • self-raising flour
• 1 broccoli • baking powder
• cherry tomatoes
• celery
• spring onion

Herbs

• parsley
• basil

Frozen

• green beans

7 Want personalized help?

Sample Weekly Meal Planner 02

Breakfast Lunch Snack Dinner

E.g. Antioxidant
High Protein Grilled Chicken & Turkey & Broccoli
Mon Blueberry Pancakes Pineapple Salad
Blueberry Smoothie,
Stir-Fry
Matcha Chia Pudding

E.g. Antioxidant Salmon Teriyaki With

Eggs Fried On Leftover Grilled Chicken
Tue Tomatoes With Tuna & Pineapple Salad
Blueberry Smoothie, Green Beans &
Matcha Chia Pudding Sweetcorn Rice

Leftover Salmon Teriyaki E.g. Antioxidant

Eggs Fried On Quick & Easy Meatballs
Wed Tomatoes With Tuna
With Green Beans & Blueberry Smoothie,
Served With Rice & Veg
Sweetcorn Rice Matcha Chia Pudding

E.g. Antioxidant Leftover Quick & Easy

High Protein Tuna Salad
Thu Blueberry Pancakes Lettuce Wraps
Blueberry Smoothie, Meatballs Served
Matcha Chia Pudding With Rice & Veg

E.g. Antioxidant
Leftover Tuna Salad Chicken & Mango
Fri Spinach Shakshuka
Lettuce Wraps
Blueberry Smoothie,
Stir-Fry
Matcha Chia Pudding

E.g. Antioxidant
Leftover Chicken &
Sat Spinach Shakshuka
Mango Stir-Fry
Blueberry Smoothie, Meal Out - Enjoy!
Matcha Chia Pudding

E.g. Antioxidant
Summer Smoothie Antioxidant Blueberry Turkey & Broccoli
Sun Protein Bowl Smoothie
Blueberry Smoothie,
Stir-Fry
Matcha Chia Pudding

8 Want personalized help?

 Weekly Shopping List
for Meal Plan 02
Fruits, Vegetables Meat, Dairy, Non-Dairy Grains, Seeds, Spices Cans, Condiments, Misc

Fruits Fish, Seafood Grains Oils

• 2 bananas • 4 salmon fillets • brown rice • coconut oil
• 2 peaches • buckwheat flour • olive oil
• 2 limes Meats • black rice noodles • sesame oil
• 1 mango • 1 lb. (650g) chicken breast
• 7 oz. (200g) turkey fillet Spices Cans, Condiments
Vegetables • 1 lb. (500g) lean ground • oregano • 2 cans tuna in brine
• 1 tomato beef • chili flakes • 2 cans tuna in olive oil
• 2 white onions • 12 slices streaky bacon • cinnamon • pineapple
• 2 red onions • tabasco
• 1 granny smith apple Dairy Nuts, Seeds
• sweetcorn
• 1 lettuce • natural yogurt • sesame seeds • soy sauce
• 2 bulbs garlic • chia seeds • tomato puree
Non-Dairy
• 10 oz. (300g) mushrooms • rice vinegar
• 1 bag spinach
• 7 eggs
• 1 bag salad leaves
• almond milk
Sweeteners
• ginger • honey
• 2 red bell peppers • maple syrup
• 1 red chili
• 1 broccoli Misc, Other
• spring onion • vanilla protein powder
• coconut water
Frozen • matcha powder
• blueberries
• green beans

Herbs
• parsley
• mint
• coriander

9 Want personalized help?

 Spanish Zucchini Tortilla

Serves 2 What you need to do

1 tbsp. olive oil 1. Heat oil in a non-stick pan and sear the potato and
onion over medium-high heat, for about 4 minutes.
1 small potato, peeled, chopped Next, add the zucchini and sauté for another 4
minutes.
1 small onion, chopped

½ small zucchini, thinly sliced

2. In a bowl, whisk eggs and season with salt and
pepper. Transfer the vegetables from the pan into the
6 eggs bowl and mix well.
3. Using the same pan, add the egg mixture on low heat
and make sure everything is evenly distributed. After
about 3 minutes, run a spatula through the outer
edges of the tortilla to make sure it does not stick to
the pan.
4. After 8-10 minutes, flip the tortilla (this might take
more or less, depending on heat, size and pan), using
a plate over the pan. Slide the uncooked part back
into the pan.
5. After another 5-6 minutes, the tortilla should be
cooked. Remove from heat and serve.

GF DF MP HP V

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 25 mins 377 22 22 21

03761520
*Nutrition per serving

11 Want personalized help?

 Omelet Wraps

Serves 4 What you need to do

7 oz. (200g) cottage cheese 1. Place the cottage cheese, watercress and lemon peel
in a high bowl and puree with the hand blender (or
4 handfuls watercress
food processor) until smooth paste forms.
1 lemon, peel only
2. Beat the eggs with the milk and herbs in a separate
6 eggs bowl.
¼ cup (60ml) soy milk 3. Heat 1 tsp. of oil in the medium size frying pan and fry
1 tsp. mixed herbs ¼ of the egg over medium heat for 2 minutes until the
egg solidifies, then turn around. Bake the other side
4 tsp. coconut oil for ½ minute.
3.5 oz. (100g) smoked salmon,
chopped
4. Remove the omelet from the pan and set aside. Fry
the other omelets with the rest of the oil.
5. To serve, spread the cottage cheese paste over the
omelets and top with smoked salmon. Roll up the
omelet as a wrap and cut in half.

GF DF LC Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

15 mins 10 mins 237 15 3 20

09126954
*Nutrition per serving

13 Want personalized help?

 Egg & Turkey
Stuffed Peppers
Serves 4 What you need to do
4 eggs 1. Heat oven to 400°F (200°C).

4 egg whites 2. Beat the eggs, egg whites and milk, then set aside.

2 tbsp. almond milk 3. Heat the coconut oil in a pan over medium heat. Add the
onion and cook for 3 minutes until softened and browned.
1 tsp. coconut oil
4. Add in the turkey, oregano and cumin, season with salt and
1 small onion, chopped pepper. Cook until meat is cooked through, about 5 minutes.
Then add the spinach, and mix until it wilts about 2 minutes.
1 lb. (450g) lean ground turkey
5. Increase the heat and add in the eggs. Pull the eggs across
2 tsp. oregano
the skillet with a spatula. Repeat for about 3 minutes until
1 tsp. cumin eggs are cooked. Then set aside.

2 cups (60g) spinach, chopped 6. Cut the peppers horizontally and remove the seeds, then
stuff with the scrambled eggs and turkey.
4 red medium bell peppers
7. Place the peppers in a baking dish and sprinkle them with
½ cup (50g) cheese (dairy or grated cheese.
plant-based)
8. Bake in the oven for 15 minutes, until cheese has melted
parsley, chopped to serve and the edges have browned.
9. To serve, sprinkle with chopped parsley.

GF LC MP HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 20 mins 329 12 11 43

09361980
*Nutrition per serving

15 Want personalized help?

 Smoked Salmon, Feta
& Asparagus Omelet
Serves 2 What you need to do
4 oz. (125g) asparagus 1. Wash the asparagus, break off the hard ends the
discard (they will break themselves in the right place).
1 tsp. coconut oil Cut the softer stalks diagonally to about ½ cm pieces.
3 large eggs 2. Boil in lightly salted water for about 2 minutes, then
strain and set aside.
5 tbsp. (70ml) milk, plant or
dairy 3. In a bowl, whisk eggs with the milk, salt and pepper.
Add asparagus, salmon and cubed cheese, mix
2 oz. (60g) smoked salmon, cut everything well.
into pieces
4. Heat the oven to 350°F (180°C). Heat the oil in a pan
¼ cup (30g) feta cheese (or (diameter of approx. 24cm) over medium heat, and pour
brie, camembert), cubed in the egg mixture. Rearrange the toppings if necessary.
4-5 cherry tomatoes, halved Top with the halved cherry tomatoes (cut end up).

dill, to serve
5. Cover the pan with a lid and cook until the mass is set
for about 5 minutes. Then place in the oven (without
cover), and cook for another 6-10 minutes, until the
mass sets.
6. To serve sprinkle with fresh dill and season with freshly
ground black pepper.

Pro Tip: The length of time in the oven will depend on the size of
pan and thickness of the egg mixture.

GF LC MP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 15 mins 302 21 6 20

04364689
*Nutrition per serving

17 Want personalized help?

 High Protein
Blueberry Pancakes
Serves 1 What you need to do
¼ cup liquid egg whites (around 1. Whisk together the egg whites and protein powder.
4 eggs)
2. Stir in the mashed banana and add the blueberries. If
1 scoop (25g) of vanilla whey the pancake mixture seems too thick, add a splash of
powder almond milk to thin it.
½ banana, mashed
3. Heat the coconut oil in a pan to low-medium. Pour in
almond milk, if needed the pancake mixture and cook until little bubbles form
(about 5 minutes).
¼ cup (25g) fresh or frozen
blueberries 4. Make sure the pancake has set enough before you try
½ tsp. coconut oil flipping it, then flip over. Cook the pancake for another
2-3 minutes.
5. You can also make 3 small pancakes instead of 1
large.
6. Serve with your favorite toppings.

GF LC HP V Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 10 mins 257 5 18 36

02289027
*Nutrition per serving

19 Want personalized help?

 Eggs Fried On
Tomatoes With Tuna
Serves 1 What you need to do
1 large tomato 1. Peel the tomato and chop into cubes.
1 tsp. coconut oil 2. Heat the oil in a small frying pan, add the chopped
tomato and fry over high heat for about 3 minutes.
2 eggs

3 oz. (80g) tuna in brine 3. Create 2 gaps in the tomato and break the eggs into
them. Season with salt and pepper.
pinch of oregano
4. Arrange pieces of tuna on top. Then sprinkle with
pinch of chili flakes dried oregano and optionally chili flakes.
parsley, chopped, to serve
5. Fry for a further 3 minutes or until the egg whites are
cooked. Serve with fresh parsley.

Tips:

• Replace tuna with feta or Gorgonola cheese

• For an extra carbohydrate boost serve with toasted bread or millet as a gluten-free option

GF DF LC HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 5 mins 307 15 8 32

02287577
*Nutrition per serving

21 Want personalized help?

 Summer Smoothie
Protein Bowl
Serves 2 What you need to do
2 medium peaches, chopped, 1. Place all ingredients in a high-speed blender and blitz
frozen until smooth.
1 medium banana, sliced, 2. Divide between 2 bowls, add your favorite toppings
frozen and serve straight away.
¾ cup (190g) natural yogurt

½ cup (125ml) coconut water

1 scoop (25g) vanilla protein

powder

Optional toppings:

fresh berries

Goji berries

walnuts

chia seeds

muesli
Note: Toppings are not included in macronutrient information, or
shopping list.

GF V Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 252 5 36 18

08821485
*Nutrition per serving

23 Want personalized help?

 Spinach Shakshuka

Serves 2 What you need to do

1 tbsp. coconut oil 1. Heat the oil in a large pan over medium heat. Add the
onion and garlic and cook for 2-3 minutes until soft.
1 large onion, chopped
Next, add the mushrooms and cook for another 3-4
2 garlic cloves, crushed minutes. Season with salt and pepper.
4 cups (300g) mushrooms, 2. Now start adding the spinach to the pan, you will likely
sliced have to do this in batches. Cover the pan with a lid
2 cups (450g) leaf spinach and let it wilt, repeat this step until all the spinach is in
the pan. Stir well and taste for seasoning.
4 eggs
3. Make 4 indentations (‘wells’) in the spinach and break
handful parsley, chopped
an egg in each. Cook for 5-6 minutes covered with a
lid until egg whites are set.
4. Dress in fresh parsley and serve.

GF DF LC V Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 15 mins 321 22 19 24

09057647
*Nutrition per serving

25 Want personalized help?

 Salmon Tartar With
Avocado & Mango
Serves 1 What you need to do
1 small salmon fillet (100g), cut 1. Wash and dry the salmon, then cut it into small cubes.
in cubes Next cut the avocado and mango into cubes and add
to the salmon.
¼ avocado, cut in cubes

¼ cup (30g) mango, cut in 2. Mix in the lime juice, chili pepper, and coriander.
cubes Season to taste with salt and pepper and mix well.
1 tbsp. lime juice 3. Set aside to chill in the fridge for at least 10 minutes,
then serve with toast (not included in nutrition info).
⅓ tsp. honey

chili pepper, to taste

handful coriander, chopped

GF DF LC Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 282 17 9 26

09997709
*Nutrition per serving

27 Want personalized help?

 Tuna Salad Lettuce Wraps

Serves 2 What you need to do

1 ¼ cup (280g) tuna in olive oil, 1. Put the tuna and half of the oil from the can in a bowl
drained and mix with the tomato puree.
1 tbsp. tomato puree 2. Chop the red onion as fine as possible and add to the
1 small red onion, finely tuna. Cut the apple in 2 parts and remove the core.
chopped Chop the apple into small cubes and also add to the
tuna. Mix everything.
½ Granny Smith apple
3. Spread the tuna over the 8 lettuce leaves and serve
8 lettuce leaves
as wraps.

GF DF LC Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 286 9 14 38

05140282
*Nutrition per serving

29 Want personalized help?

 Chicken, Orange &
Walnut Salad
Serves 2 What you need to do
For the dressing: 1. Peel orange and cut out the pulp and set aside.
Squeeze the juice from the rest of the orange and
3 tbsp. of honey keep it for the sauce.
2 tbsp. mustard
2. Mix the ingredients of the dressing in a cup, season
1 tbsp. olive oil with salt and pepper.
1 tbsp. lemon juice 3. Cut the chicken breast into 4 smaller pieces, season
with salt, coat with olive oil and place on a hot grill pan
2 tbsp. orange juice
— grill for 4 minutes on both sides.
⅓ tsp. cinnamon
4. Drizzle the chicken pieces with a tbsp. of dressing and
continue to grill for about 1.5 minutes on a slightly
For the salad: lower heat. Turn over then drizzle with another tbsp. of
dressing, and grill for another minute. Remove from
7 oz. (200g) chicken breast the pan and set aside. Once cooled slightly slice into
4 handfuls rocket pieces.

¼ iceberg lettuce 5. Mix the salad leaves and divide it between two plates,
then top with the orange and chicken. Sprinkle with
1 orange the pomegranate seeds and roasted pecans. Drizzle
⅓ pomegranate fruit, seeds with the remaining dressing and serve.
¼ cup (30g) pecans, roasted

GF DF HP Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 10 mins 458 20 47 28

04873372
*Nutrition per serving

31 Want personalized help?

 Salmon & Peach Salad

Serves 2 What you need to do

For the marinade: 1. Combine the apple cider vinegar, olive oil, tamari,
maple syrup and ground pepper to make the
2 tbsp. apple cider vinegar
marinade. Place the salmon skinless-side down in a
1 tbsp. olive oil flat dish, pour over the marinade. Leave it to sit in the
fridge for 20-30 minutes.
1 tbsp. tamari

1 tsp. maple syrup

2. In the meantime, grill the corn in the oven or on a grill
pan, then cool slightly and cut off the kernels, set
½ tsp. ground pepper aside.
3. Next, preheat the oven to 400°F (200°C) and place
For the salad: the salmon on a baking tray. Cook for 8-10 minutes or
until it is cooked through.
2 salmon fillets (5oz./140g
each) 4. Divide the salad leaves between two bowls, top with
1 cob corn, cooked the sliced peach, tomatoes and grilled corn. Lastly, top
with the salmon, either the whole fillet or flaked.
4 oz. (120g) salad leaves
5. To serve, drizzle with balsamic vinegar and season
1 peach, sliced
with salt and pepper.
10 cherry tomatoes, halved

1 tbsp. balsamic vinegar

GF DF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

30 mins 15 mins 416 25 21 33

09918955
*Nutrition per serving

33 Want personalized help?

 Tuna & Broccoli Salad
With Honey Vinaigrette
Serves 2 What you need to do
For the salad: 1. Divide the salad leaves between two plates. Add the
sliced radish and pieces of tuna.
2 big handfuls salad leaves
2. Toast the bread and cut into cubes, then add to the
3 radishes, sliced
salad.
½ cup (120g) tuna in water,
drained 3. Place the broccoli in a pot of boiling water and cook
for approx. 5 minutes, then strain and add to the
2 slices bread salad.
100g broccoli
4. In a bowl, mix all the dressing ingredients and drizzle
2 tsp. Parmesan, grated over the salad. Sprinkle with parmesan cheese and
serve.

For the dressing:

2 tbsp. olive oil

3 tbsp. of lemon juice

1 tsp. of honey

salt & pepper

HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 328 14 26 21

04717171
*Nutrition per serving

35 Want personalized help?

 Grilled Chicken &
Pineapple Salad
Serves 2 What you need to do
For the salad: 1. Mix the ingredients of the dressing in a salad bowl,
season with salt. Add in the spinach and mint leaves
7 oz. (200g) chicken breast
and let it rest.
4 slices pineapple, canned
2. In the meantime, cut the chicken breasts in half,
2 handfuls salad leaves horizontally (you will end up with 4 chicken fillets),
⅓ cup (10g) mint leaves
place on a hot grill pan, and cover each chicken
breast with a slice of pineapple, season with black
½ small onion, finely chopped pepper. Grill for around 6-8 minutes, then turn and grill
for another 5 minutes (at this stage remove the
pineapple and let it grill next to the chicken).
For the dressing:
3. Remove from the heat and let the chicken rest 3
2 tbsp. olive oil
minutes, then, cut it into strips.
1 tsp. ginger, grated
4. Add the chicken to the salad together with sliced
1 clove garlic, minced pineapple and finely chopped onion, mix before
1 lime, juiced
serving.

1 tsp. honey

tabasco, optional
Vegetarian Option: Replace the grilled chicken with fried or baked
tofu or feta cheese.

GF DF HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 13 mins 356 16 34 27

01397468
*Nutrition per serving

37 Want personalized help?

 Waldorf Chicken Salad

Serves 2 What you need to do

3.5 oz (100g) chicken, cooked, 1. Place the chicken, chopped celery and apple, raisins,
shredded or chopped and walnuts in a bowl. Add in the mayonnaise, yogurt
and lemon juice, season with salt and pepper and mix
3 celery stalks, chopped
well.
1 apple, peeled, deseeded,
chopped 2. Divide the salad leaves between bowls and top with
the filling. Serve with freshly ground black pepper.
¼ cup (40g) raisins

¼ cup (30g) walnuts, chopped

1 tbsp. mayonnaise

1 tbsp. natural low fat yogurt

1 tbsp. lemon juice

3 oz. (90g) mixed salad leaves

Vege Option: Instead of chicken add tofu.

GF MP HP Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 354 16 33 20

01550887
*Nutrition per serving

39 Want personalized help?

 Tuna & Quinoa Toss Salad

Serves 2 What you need to do

For the dressing: 1. Cook quinoa according to instructions on the
packaging.
1 tbsp. olive oil
2. Combine the dressing ingredients in a small bowl.
2 tsp. red wine vinegar
Then combine quinoa and the remaining ingredients
1 tsp. fresh lemon juice in a different bowl.
1 tsp. Dijon mustard 3. Drizzle with the dressing and toss gently to coat.
salt & pepper, to taste

For the salad:

1 cup (185g) cooked quinoa

¼ cup (50g) chickpeas, rinsed

and drained

½ cucumber, chopped

1 tbsp. crumbled feta cheese

10 cherry tomatoes, halved

2 cans tuna (7oz./200g drained)

GF MP HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 10 mins 399 11 41 37

02397237
*Nutrition per serving

41 Want personalized help?

 Salmon & Couscous Salad

Serves 2 What you need to do

For the salmon: 1. Preheat oven to 400°F (200°C). Rub the salmon with
2x 4 oz. (115g) pieces of salmon olive oil and season with salt and pepper.
2 tsp. olive oil 2. Place salmon skin-side down on a baking tray, and
2 tsp. lemon juice pour the lemon juice over the top. Roast for 10-12
sea salt & pepper minutes, until cooked through.
3. In the meantime, make the dressing by whisking
For the salad: together all the ingredients.
2 cups (150g) iceberg lettuce, chopped
4. Prepare the salad by dividing the iceberg lettuce in
1 cup (157g) couscous, cooked
between bowls, top with cooked couscous, red onion,
½ red onion, chopped tomatoes, and feta cheese.
10 cherry tomatoes, chopped
5. Once salmon is cooked, remove from oven and place
2 tbsp. feta cheese
on top of the salad. Drizzle with the dressing and
serve.
For the dressing:

1 tbsp. olive oil

1 tbsp. fresh lemon juice

½ tsp. Dijon mustard

½ tsp. maple syrup or honey (optional)

sea salt & pepper, to taste

MP HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 12 mins 516 29 29 36

09504109
*Nutrition per serving

43 Want personalized help?

 Post-Workout Potato Pancakes
With Cottage Cheese
Serves 1 What you need to do
For the pancakes: 1. Wash, peel and grate the potatoes using the finest
grooves. Wash and grate the zucchini as well. Place
⅝ cup (140g) potatoes, peeled
in a bowl and add in the egg, shallot, dill, flour and salt
and grated
and pepper. Mix well until combined to make the
¼ cup (50g) zucchini, grated pancake batter.
1 egg 2. Heat up a non-stick frying pan and fry small pancakes
½ shallot, chopped for 3 minutes, then flip and fry for another 1 minute.

2 tbsp. dill, chopped 3. Finely chop the radish and the other half of the shallot.
Mix in with the dill, cheese, and yogurt. Season to
2 tbsp. spelt flour
taste with salt and pepper.
4. Serve the pancakes warm with the cheese mix on top.
For the topping:

⅕ cup (50g) cottage cheese

1 tbsp. natural yogurt

2 radishes, chopped

1 tbsp. dill, chopped

½ shallot, chopped

V Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 10 mins 502 20 56 28

04250315
*Nutrition per serving

45 Want personalized help?

 Miso Salmon With
Zucchini Noodles
Serves 2 What you need to do
For the salmon: 1. Mix all the salmon marinade ingredients. Coat the
2 salmon fillets, 4.5 oz. (130g) each
salmon fillets in the marinade and refrigerate for at
least 20 minutes.
2 tbsp. miso paste
2 tbsp. honey 2. In the meantime, place the zucchini noodles and
sliced radish in a bowl. Mix all the ingredients for the
¼ cup (60ml) tamari, or soy sauce
dressing and pour over the salad. Mix well and
2 tbsp. ginger, grated refrigerate.
2 tbsp. apple cider vinegar
3. Preheat oven to 350°F (180°C).
1 tbsp. sesame oil
2 tsp. sesame seeds 4. Place the salmon in an oven safe dish and pour some
of the marinade over it. Bake for 12 minutes and then
turn the broiler on for about 2-3 minutes to brown the
For the noodles: top. Check often to avoid burning.
14 oz. (400g) zucchini noodles
5. Once cooked, serve salmon alongside the zucchini
6 radishes, sliced salad. Sprinkle with sesame seeds to serve.
2 tsp. sesame oil
2 tsp. ginger, grated
1 tsp. honey
2 tbsp. soy sauce
juice of 1 lime

GF DF

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

20 mins 15 mins 496 30 27 29

03905777
*Nutrition per serving

47 Want personalized help?

 Moroccan Cod &
Bulgur Salad
Serves 2 What you need to do
10 oz. (300g) cod fillets 1. Drizzle the cod fillets with lemon juice, then season
with salt and pepper. Rub with the garlic, and the rest
1 tbsp. lemon juice
of the spices and coat with 1 tbsp. of oil. Leave for half
2 cloves garlic, crushed an hour to marinade.
½ tsp. turmeric 2. Cook the bulgur in salted water (about 15 minutes)
½ tsp. paprika
and once cooked, set aside. Place the chopped
tomato in a salad bowl, add in the chopped onion,
½ tsp. cumin olives and parsley. Season with salt and pepper, mix
pinch of saffron and set aside.

2 tbsp. olive oil 3. Heat the pan, and fry the cod for about 3-4 minutes
each side, until cooked throughout, then remove from
scant ½ cup (100g) of bulgur
the pan.
groats

1 tomato, chopped 4. Heat the cooked bulgur on the same pan, with the
remaining juices, then divide between plates. Serve
¼ onion, chopped with the cod and top with the prepared tomato salad.
15 green olives, halved Serve with lemon wedges.

3 sprigs of parsley, chopped

lemon wedges, to serve

DF HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

35 mins 15-25 mins 447 18 42 34

01953226
*Nutrition per serving

49 Want personalized help?

 Turkey & Broccoli Stir Fry

Serves 2 What you need to do

3.5 oz. (100g) black rice 1. Cook the noodles according to the instructions on the
noodles packaging. Strain and rinse with cold water, then set
aside.
7 oz. (200g) turkey fillet,
chopped 2. In a wok or deep pan, heat the olive oil and fry the
1 broccoli, diced into florets turkey for about 3-4 minutes. Add in the broccoli
florets and fry for another 1-2 minutes. Next, pour half
1 tbsp. olive oil a cup of water and 3 tbsp. of soy sauce, then cook
4 tbsp. soy or tamari sauce until all the water evaporates and the broccoli is
tender (about 10 minutes).
2 tsp. sesame oil

1 tbsp. rice vinegar

3. In the meantime, mix together the remaining soy
sauce, sesame oil, vinegar, grated ginger, and mix
1 tbsp. grated ginger well.
2 tbsp. spring onion, chopped 4. Once turkey and broccoli are ready, add in the cooked
handful coriander, to serve noodles and heat it for a 2-3 minutes. Take off the
heat, pour in the sauce and gently mix.
5. Serve with chopped spring onions and coriander
leaves.

GF DF HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10mins 20 mins 494 16 56 42

06594230
*Nutrition per serving

51 Want personalized help?

 Baked Salmon With
Zoodles & Quinoa
Serves 2 What you need to do
2 salmon fillets (4.4 oz. /125g 1. Mix together the ingredients of the marinade and cover
each) the salmon to marinate for about 1 hour.
3.5 oz. (100g) quinoa, cooked 2. While the salmon is marinating, cook the quinoa and
1 zucchini spiralize the zucchini.
½ tbsp. olive oil 3. Heat the oil in the pan, add the crushed garlic and fry
for 1-2 minutes. Add in the zoodles and stir
1 garlic clove, crushed
occasionally until it softens (about 3-4 minutes).
2.5 oz. (70g) sundried tomatoes, Towards the end add the chopped tomatoes, and
rinsed, chopped season with salt and pepper, to taste.
4. Heat the oven to 480°F (250°C) and place the salmon
Salmon marinade: on a baking tray or casserole dish. Bake for about 7
minutes.
2 tbsp. tamari
5. Remove the salmon from the oven to rest for a
½ tbsp. olive oil moment. In the meantime, pour in the salmon juices
½ tsp. sweet paprika into the quinoa, and mix well.
½ tsp. hot paprika 6. Divide the quinoa and zoodles between two plates,
1 tbsp. rice vinegar then place the salmon on top. Sprinkle with chili flakes
to serve.
1 tsp. honey
1 tbsp. black sesame seeds
chili flakes, to taste

GF DF LC HP Q

myfitnesspal Prep Chill Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 1 hr 15 mins 487 28 19 38

01046136
*Nutrition per serving

53 Want personalized help?

 Chicken Thighs
With Hoisin Rice
Serves 8 What you need to do
2 tbsp. coconut oil 1. Preheat the oven to 375°F (190°C).

8 skinless chicken thighs 2. In a large pan, heat the coconut oil.

scant 1 cup (200g) jasmine rice

3. Season the chicken thighs with salt and pepper and fry for 5
minutes each side until golden brown, then take off the heat
4 spring onions, chopped and transfer onto a plate.

4 cloves garlic, sliced 4. Pour out most of the fat from the pan, leaving about 1 tbsp.
in the pan.
⅓ cup (200ml) white wine
5. Add into the pan the peeled and sliced garlic and the spring
2 cups (500ml) chicken stock onions. Sauté for 1 minute.
4 tbsp. dried cranberries 6. Add uncooked rice and fry again for about 1 minute. Pour in
the wine and cook for a further 2 minutes until most of the
liquid evaporates. Next, add all ingredients of hoisin sauce,
hot stock, and cranberries, bring to a boil.
For the sauce:
7. Transfer the rice into an oven safe dish and place the
3 tbsp. soy sauce chicken thighs in the center. Bake in the preheated oven for
2 tbsp. of rice vinegar 30 minutes.

1 tbsp. of peanut butter 8. Once cooked, divide between plates and serve, or store in
the fridge for up to 2-3 days.
1 tsp. of chili flakes
1 tsp. of honey
1 tsp. of sesame oil

GF DF LC MP HP N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 50 mins 336 15 16 29

07253782
*Nutrition per serving

55 Want personalized help?

 Chinese Pork Stir-Fry
With Pineapple
Serves 4 What you need to do
14 oz. (400g) pork tenderloin 1. Wash the meat, pat dry, and cut them into the thinnest slices
possible. Season with salt and pepper, and coat with potato
1 tbsp. potato starch
flour.
scant ½ cup (100g) white rice
2. Cook the rice according to instructions. Drain the pineapple
⅔ cup (135ml) pineapple chucks, but keep some of the juices for the sauce. Cut the peppers
in juice (keep the juice) into strips, and the spring onions julienned. Half the chili,
1 red bell pepper, sliced remove the seeds, then finely chop. Peel and grate the ginger.
½ onion, sliced 3. Prepare the sauce by mixing all sauce ingredients in a bowl.
2 garlic cloves 4. In a wok or large pan, heat 1 tablespoon of coconut oil, and
½ chili pepper stir fry all the vegetables (pepper, onion, garlic, chili, ginger)
over high heat for about 3 minutes. Add the drained pineapple
1-inch fresh ginger, grated and fry together for another 2 minutes, then transfer
2 tbsp. coconut oil everything onto a plate.
2 spring onions, chopped, to serve 5. Add a second spoon of oil to the pan and fry the tenderloin on
high heat for about 3 minutes, stirring constantly.
6. Put the vegetables back into the pan and mix, then add the
For the sauce:
sauce. Cook over high heat for about 2 minutes until the
⅓ cup (180ml) pineapple juice sauce thickens. Mix occasionally.
from can
7. Sprinkle with chopped spring onions and serve with rice.
5 tbsp. soy sauce
3 tbsp. rice vinegar

GF DF MP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

20 mins 10 mins 303 11 22 28

06484836
*Nutrition per serving

57 Want personalized help?

 Slow Cooker Chicken Fajitas

Serves 8 What you need to do

2 lbs. (900g) chicken breasts 1. Place half of the sliced peppers and onion in the slow
cooker. Layer the chicken and coat with honey, olive
4 bell peppers, sliced
oil, lime juice, all the seasonings and chopped
1 red onion, sliced tomatoes.
2 tbsp. honey 2. Lastly, add the remaining peppers and onions and
1 tbsp. olive oil
cook for 4 hours on high.

1 lime, juice 3. Remove the chicken and shred it with a fork, then
return it in in the slow-cooker. Mix well and cook for
1 tbsp. chili powder another 10 mins. on low.
1 tbsp. cumin
4. Assemble fajitas and enjoy.
1 tbsp. paprika

1 tsp. salt

1 tsp. onion powder

1 tsp. garlic powder

1 cup chopped tomatoes

Suggested serving (not included in nutrition info): tortillas,

cream, guacamole, coriander

GF DF LC MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 3-4 hrs 183 3 12 28

06391043
*Nutrition per serving

59 Want personalized help?

 Creamy Chicken, Mushroom
& Tomato Pasta
Serves 3 What you need to do
1 ½ cup (150g) penne 1. Cook the pasta according to the instructions on the
packaging.
12 oz. (350g) chicken breast
2. Chop the chicken fillet, season with salt and pepper
1 tsp. wheat flour
and dredge with flour.
1 tbsp. olive oil
3. Heat oil in a large pan and cook chicken over medium
1 tsp. dried oregano heat, then season with oregano. Once the chicken is
1 small onion, diced cooked, remove from the pan and set aside.

2 garlic cloves, sliced 4. In the same pan, sauté the onion and sliced garlic.
Next, add sliced mushrooms and cook for 5-7 minutes
6 sundried tomatoes, chopped
until soft and tender. Add chopped tomatoes and cook
½ cup (125ml) plant-based oat for another minute.
cream (or regular)
5. Place the cooked chicken back into the pan, and add
1 bag spinach in the cream and spinach. Bring to a boil and cook
basil leaves, to garnish until spinach has wilted — season to taste with salt
and pepper.
4 cups (300g) mushrooms,
sliced 6. Add the cooked pasta. Stir well and serve.

DF MP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 20 mins 385 14 26 35

07715305
*Nutrition per serving

61 Want personalized help?

 Cajun Beef & Veg Rice

Serves 3 What you need to do

1 tbsp. coconut oil 1. Heat the oil in a large pan over medium heat. Add the
carrots, peppers and white parts of the spring onions.
3 large carrots, sliced
Sauté for 10 minutes until the vegetables start to
2 peppers, sliced soften.
4 spring onions, sliced 2. Add in the minced beef and season with salt and
1 lb. (500g) 5% fat beef mince
pepper. Cook for 10 minutes, until the meat is
browned.
2 tsp. Cajun seasoning
3. Add the Cajun seasoning and tomato purée then stir
1 tbsp. tomato purée well. Add in the cooked rice along with 4 tbsp. of
1 lb. (500g) cooked rice water.
4. Stir well to combine all of the ingredients and continue
cooking for about 3-4 minutes.
5. Sprinkle with the green parts of the spring onions and
serve.

GF DF MP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 25 mins 503 13 55 40

06805102
*Nutrition per serving

63 Want personalized help?

 Chinese Style Shrimps & Veg

Serves 3 What you need to do

1 cup (185g) rice, uncooked 1. Cook the rice according to the instructions on the
packaging.
2 tbsp. olive oil
2. In a wok (or large frying pan), heat 1 tbsp. of oil. Sauté
1 carrot, peeled, sliced
the carrots, peppers and garlic for 3 minutes. Then
1 pepper, chopped add zucchini and continuously stir for about 5 minutes.
1 small onion, sliced
Add ginger and season with salt and chili.

3 garlic cloves, sliced 3. Move the vegetables to the edge of the pan. Add in
the remaining 1 tbsp. of oil and cook the shrimps on
1 small zucchini, sliced the other side of the pan. Fry on high heat,
1 ½ tbsp. ginger, grated continuously stirring, for about 1 minute. Mix with
vegetables and cook for another minute.
pinch of chili flakes
4. Mix the soy sauce with the potato flour, water and
9 oz. (250g) shrimps
sugar. Pour the mixture into the pan and bring to a
2 tbsp. soy sauce boil, simmer for 1 minute stirring frequently. Serve with
1 tsp. potato flour
cooked rice.

⅔ cup (160ml) water

1 tbsp. coconut palm sugar

GF DF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

15 mins 15 mins 436 11 63 22

04329596
*Nutrition per serving

65 Want personalized help?

 Zesty Turkey Meatballs
With Couscous Salad
Serves 4 What you need to do
For the meatballs: 1. Heat 1 tbsp. of oil in a frying pan over medium heat, and sauté
onion for 5 minutes. Add in the chilies and garlic, then continue for
2 tbsp. coconut oil another 1 minute. Transfer to a bowl, and leave to cool for 5
minutes.
1 onion, chopped
2. Next, add the turkey mince, half the mint, half the lemon zest and 1
¼ tsp. chili flakes tbsp. of dry couscous into the bowl. Season with salt and pepper,
mix well and shape into 16 meatballs. Pop them in the freezer for
2 garlic cloves, chopped
15 minutes.
1 lb. (500g) turkey thigh mince
3. In the meantime, put the couscous in a bowl with the remaining
2 handfuls mint leaves, finely lemon zest. Pour over the hot stock, cover and set aside for 15
chopped minutes.

1 lemon, zested and juiced 4. Blanche the peas in a pot for 2 minutes. Drain and set aside.

7 oz. (200g) 0% fat Greek yogurt 5. Make the sauce by mixing the yogurt, minced garlic, the remaining
mint and half the lemon juice. Season with salt and pepper then set
1 garlic clove, minced aside.
6. Fluff up the couscous with a fork, and mix in the remaining lemon
juice, peas, and sliced radishes. Season to taste.
For the salad:
7. Heat the remaining 1 tbsp. of oil in a frying pan over medium heat.
7 oz. (200g) couscous, plus 1 tbsp. Fry the meatballs for 10 minutes, turning regularly until browned.
1 cup (250ml) vegetable stock cube Cover with a lid and cook for 5 more minutes on low heat, until
thoroughly cooked.
7 oz. (200g) frozen peas
8. Serve with the couscous salad and yogurt.
8 radishes, finely sliced

MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

20 mins 30 mins 429 8 52 42

00834720
*Nutrition per serving

67 Want personalized help?

 Honey & Lime Glazed Salmon
With Pineapple Rice
Serves 4 What you need to do
1.3 lb. (600g) salmon, 4 fillets 1. Slice the skin off the salmon fillets and discard. Rinse
salmon fillets and dry.
Marinade: 2. Mix the ingredients of the marinade and coat the
3 tbsp. honey pieces of salmon. Place in a casserole and marinate
3 tbsp. lime juice for about 1 hour.
3 tbsp. soy sauce
3. Cook the rice in lightly salted water, then spread on a
1 tbsp. olive oil
large plate to cool.
3 tbsp. ginger, grated
2 garlic cloves, crushed 4. Drain the sweetcorn and add to the rice. Peel and cut
the pineapple into small chunks and the cucumber
Pineapple rice:
into small cubes. Add to the salad bowl and season
with a pinch of salt, lime juice and honey. Add
⅔ cup (150g) rice
coriander leaves (or mint) and mix well.
¾ cup (200g) sweetcorn
1 ¼ cups (250g) pineapple, chopped 5. Preheat the oven to 410°F (210°C). Bake the
1 ⅓ cup (200g) cucumber, chopped marinated salmon for 18 minutes, until cooked
1 lime, juiced throughout.
2 tbsp. honey 6. Serve salmon with the prepared pineapple rice.
½ cup coriander leaves (or mint)

GF DF HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

1.05 hrs 35 mins 643 24 68 35

06121990
*Nutrition per serving

69 Want personalized help?

 Simple Chicken Curry
With Saffron Rice
Serves 4 What you need to do
For the chicken: 1. Season the thighs with salt and pepper.
8 skinless chicken thighs fillets 2. Heat the oil in the pan. Fry the thighs on both sides until
1 tbsp. oil
golden brown. Remove from the pan and set aside.
1 large onion, diced 3. In the same pan sauté the diced onion, garlic and ginger for
3-4 minutes, often stirring — season with pepper and
1 tbsp. ginger, minced
turmeric. Then add chopped tomatoes, and ¼ cup of water,
5 cloves garlic, minced season with salt and bring to a boil.
½ tsp. black pepper 4. Place the chicken thighs in the simmering sauce, then cover
3 large tomatoes, chopped with the lid and cook for about 30-45 minutes or until the
meat is tender.
1 ½ tsp. turmeric
5. In the meantime, cook the rice. Combine saffron threads and
boiling water and allow to ‘brew’ for at least 5 minutes.
For the rice:
6. In a medium pot, combine saffron and the water with the rice
¼ cup (60ml) boiling water and all other ingredients.
pinch saffron threads (roughly ⅛
tsp.) 7. Cover and bring to a boil, then reduce heat and simmer for
15 minutes. Remove from heat, let it sit and covered for
1 cup (225g) basmati rice another 10 minutes before serving.
1 tsp. coconut oil
8. Serve 2 chicken thighs along with sauce and a serving of
½ tsp. onion powder saffron rice.
¼ tsp. salt
Tip: Rice can also be prepared in a rice cooker, prep the saffron as
1 ¾ cup vegetable stock
above and then follow rice cooker instructions.

GF DF HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10-15 mins 30-45 mins 531 22 47 36

01991697
*Nutrition per serving

71 Want personalized help?

 One Pot Turkey
Chili With Rice
Serves 4 What you need to do
10 oz. (300g) minced turkey fillet 1. Heat the oil in a large pan and sauté the onion and
½ cup (115g) rice garlic for 3-4 minutes. Next, add the meat and fry for
1 medium onion, finely chopped about 5-6 minutes until cooked throughout.
2 cloves garlic, minced 2. Add spices, mix, then add the uncooked rice and mix
1 tbsp. oil again. Next add the chopped peppers, beans, corn,
½ can chopped tomatoes canned tomatoes and broth. Mix and bring to a boil.
1 red bell pepper, chopped Simmer covered on low heat for about 17-20 minutes.
1 cup (250ml) vegetable broth
3. Add grated cheese, cover and heat for another 2
⅓ cup (60g) red kidney beans, drained
minutes until the cheese melts, then serve.
⅓ cup (85g) sweet corn, drained
⅓ cup (30g) grated cheese (optional)

Spices:
1 tsp. dried oregano
1 tsp. cumin
1 tsp. sweet pepper
½ tsp. hot pepper
½ tsp. salt
⅓ tsp. ground pepper Dairy free option: cheese in this recipe is optional, so if you prefer
a dairy free meal, just skip the cheese or replace with a vegan
version

GF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 25 mins 295 9 21 31

01276349
*Nutrition per serving

73 Want personalized help?

 Baked Salmon Tray With
Rice & Tomatoes
Serves 4 What you need to do
14 oz. (400g) salmon fillet, skin 1. Cut the salmon fillet into 4 pieces. Rinse, dry and
removed place in a bowl. Season with salt, pepper, paprika,
1 tsp. honey
curry, and oregano. Add honey, soy sauce, 2 tbsp. of
olive oil and 2 tbsp. of lemon juice. Mix everything and
2 tbsp. soy sauce cover the bowl.
2 tbsp. olive oil
2. Preheat oven to 400°F (200°C).
4 slices of lemon + 2 tbsp. of
juice 3. Cook the rice according to the instructions on the
packaging. Drain it, then transfer into a baking dish
⅞ cup (200g) jasmine rice
and spread the rice over the whole surface of the dish.
1 cup (150g) cherry tomatoes
4. Place the salmon fillets on top of the rice, add the
handful basil leaves cherry tomatoes and basil leaves, then sprinkle with
4 tbsp. natural yogurt, 0% fat chili flakes.
5. Top salmon with lemon slices, and drizzle over the
Spices: remaining marinade and bake in the preheated oven
for 15 minutes.
2 tsp. paprika
½ tsp. curry
6. Serve with a dollop of natural yogurt.

1 tsp. oregano
pinch of chili flakes

GF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 30 mins 476 19 44 31

03184394
*Nutrition per serving

75 Want personalized help?

 Mexican Fried Rice

Serves 4 What you need to do

7 oz. (300g) chicken breast 1. Chop the chicken into cubes. Season with salt,
2 cloves garlic, crushed pepper, spices and crushed garlic.
scant ½ cup (100g) rice
2. Cook the rice according to the instructions on the
2 tbsp. coconut oil
packaging, drain, and transfer onto a plate to cool.
½ red onion, chopped
1 red pepper, diced
3. Heat the oil in the pan over medium-high heat, and fry
⅜ cup (100g) sweetcorn, drained
the chicken for about 3-4 minutes. Add in the chopped
onion and diced peppers and continue to cook for
½ cup (100g) red kidney beans,
drained another 3-4 minutes.
1 tomato, peeled, chopped
4. Next, add the drained sweetcorn, beans and the
1 avocado, stone removed, flesh diced cooked rice. Mix well and cook for another 2 minutes.
1 tbsp. lime
½ chili, chopped
5. Remove from the heat, and add the peeled and diced
tomato, then mix.
handful coriander, chopped
6. To serve, divide the rice between plates, top with
Spices:
avocado, drizzle with lime juice, and sprinkle with
chopped chili and coriander.
1 tsp. oregano
1 tsp. paprika
1 tsp. ground cumin
Pro Tip: To easily peel the tomato, pour boiling water over it for
½ tsp. chili flakes about 1 min, the skin will then easily come off.

GF DF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 25-30 mins 360 16 32 24

01949773
*Nutrition per serving

77 Want personalized help?

 Beef & Green Beans Pasta
In Soy Sauce
Serves 2 What you need to do
4 oz. (120g) whole-wheat pasta 1. Cook the pasta according to instructions on the
packaging.
10 oz. (300g) beef steak
2. Cut the beef into thin slices.
4 spring onions

2 cloves garlic 3. Slice the spring onions diagonally into 1-1.5 inch
pieces. Peel and slice the garlic.
1 tbsp. coconut oil
4. Heat the oil in a large pan over medium-high heat and
2 tbsp. soy sauce cook the beef for about 3 minutes, then transfer onto a
⅓ cup (80ml) beef stock plate and drizzle with soy sauce.
100g green beans, frozen 5. Add the garlic and spring onions to the same pan and
cook for about 3 minutes, until spring onions start to
soften.
6. Return the beef and soy sauce into the pan and add
the hot stock and frozen beans. Cook for another 2-3
minutes, then add the cooked pasta. Stir occasionally
for about 2 minutes.

DF MP HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 15 mins 491 12 53 44

05778330
*Nutrition per serving

79 Want personalized help?

 Chicken & Mango Stir Fry

Serves 4 What you need to do

1 lb. (450g) chicken breasts, cut 1. Cut the chicken into thin strips and season with salt and
into strips
pepper, then coat with flour.
2. Peel the mango and cut the flesh into strips. Cut the peppers
1 tbsp. buckwheat flour into strips. Peel the onion and cut into half rings.
1 mango, peeled 3. Cut the deseeded chili pepper lengthwise, then finely chop.
1 red bell pepper, sliced Peel and grate the ginger.
4. Prepare the sauce by mixing all the sauce ingredients in a
1 red onion, chopped
bowl.
2 cloves garlic, minced 5. In a wok or large pan, heat 1 tbsp. of coconut oil, and stir fry
1 small chili pepper, deseeded the peppers, onions, chili pepper, garlic and ginger over high
and chopped heat for about 3 minutes. Add the mango and mix, cooking
for another 2 minutes. Then remove everything and set aside.
2 tbsp. ginger, grated
6. Add the second tbsp. of oil to the pan and fry the chicken for
2 tbsp. coconut oil about 3 minutes, stirring often.
7. Place the mango and vegetables back to the pan. Add the
sauce and mix well. Cook on high heat for about 2 minutes
For the sauce: until the sauce thickens. Mix occasionally.

3 tbsp. of rice vinegar 8. Serve with rice (not included in nutrition information per
serving).
3 tbsp. of water
5 tbsp. of soy sauce
2 tbsp. honey

GF DF MP HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 10 mins 308 9 31 29

06786793
*Nutrition per serving

81 Want personalized help?

 Salmon Teriyaki With Green
Beans & Sweetcorn Rice
Serves 4 What you need to do
4 salmon fillets (5 oz./150g 1. Make the marinade by mixing all the sauce ingredients
each) together. Season with salt and pepper.
5 oz. (150g) green beans, 2. Cut the skin off the salmon then rinse, dry and
frozen marinate in the prepared sauce for 1 hour.
1 cup (150g) sweetcorn 3. In the meantime, cook the rice according to the
instructions on the packaging. Add the green beans to
3.5 oz. (100g) brown rice the cooking rice 4 minutes before it is cooked, then
2 tbsp. sesame seeds drain. Next, add the sweetcorn and mix well.

1 tbsp. sesame oil 4. Preheat the oven to 450°F (230°C). Place the salmon
into an oven safe dish, leaving the marinade aside.
Bake for 8-10 minutes. 3 minutes before the end of
baking, sprinkle with sesame seeds.
For the sauce:

8 tbsp. soy sauce

5. Transfer the marinade into a small saucepan and heat
until it thickens. Mix in the sesame oil, take off the
3 tbsp. maple syrup heat and set aside.
1 tbsp. lime juice 6. To serve, divide the rice and salmon between plates,
then drizzle with the teriyaki sauce.
4 tbsp. grated ginger

2 garlic cloves, grated

GF DF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

1.10 hrs 15 mins 507 19 40 45

05814152
*Nutrition per serving

83 Want personalized help?

 Chicken Orange Stir Fry

Serves 4 What you need to do

For the sauce: 1. Mix all the sauce ingredients together. Add some
1 orange, juice only water if necessary to thin it down slightly.
⅓ cup (100g) marmalade (low sugar) 2. Heat the coconut oil in a large pan over high heat.
¼ cup (60ml) soy sauce Add in the chicken breasts and cook for 4-5 minutes
1 tsp. sriracha (or as needed) until chicken is cooked through. Remove from the pan
1 tbsp. buckwheat flour and set aside.
3. Lower the heat and add the garlic and green onions,
For the stir fry: cooking for 1 minute. Keep stirring to prevent burning.
1 tbsp. coconut oil
4. Now add the mangetout peas and bell pepper and
1 lb. (450g) chicken breast, chopped
cook for another 3-4 minutes. Add in cooked rice and
1 tbsp. garlic, minced
mix well with the vegetables.
3 sprigs green onion, chopped
1 cup (150g) snap or mangetout
5. Next, add in the cooked chicken, grated carrots and
peas the sauce. Stir well.
1 red bell pepper, chopped
6. Garnish with sesame seeds and more green onions to
3 cups (450g) cooked brown rice
serve.
½ cup (25g) carrot, grated
1 tbsp. sesame seeds
1 tsp. orange zest

GF DF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 25 mins 397 7 53 34

06759920
*Nutrition per serving

85 Want personalized help?

 Pesto Pasta With
Tuna & Almonds
Serves 4 What you need to do
10.5 oz. (300g) gluten-free 1. Cook the pasta according to the instructions on the
fusilli package.
14 oz. (400g) green beans 2. In the meantime, halve the green beans and cook in
8.4 oz. (240g) tuna in water, boiling water for about 5 minutes, then drain.
drained (2 tins)
3. Meanwhile, let the tuna drain and chop the almonds
1 oz. (30g) roasted almonds, coarsely.
chopped
4. Drain the pasta and mix with the pesto and green
4.5 oz. (130g) green pesto beans. Divide the pasta between bowls and scatter
the tuna over it. Garnish with almonds to serve.
Season with pepper.

GF DF Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 10 mins 512 16 69 24

09696099
*Nutrition per serving

87 Want personalized help?

 Sweet & Sour Pork Stir-Fry

Serves 4 What you need to do

⅞ cup (200g) basmati rice 1. Cook the rice according to instructions on the
packaging.
10 oz. (300g) pork loin
2. In the meantime, cut the pork into slices. Finely chop
2 garlic cloves
the garlic and slice the spring onions diagonally.
4 spring onions
3. Heat the oil in a wok on high heat, add the pork
1 tbsp. coconut oil tenderloin, garlic, ginger syrup, lime juice and season
3 tbsp. ginger syrup with salt. Stir fry for 2 minutes, then lower the heat and
add in the sugar snap peas. Stir fry for another 4
1 lime, juiced minutes on low heat.
1 ⅓ cup (200g) sugar snap
peas
4. Next, add in tomatoes and pineapple and stir fry for
another 4 minutes, then take off the heat. Toss in the
1 ¼ cup (250g) cherry tomatoes spring onions and mix.
1 ¼ cup (250g) pineapple, 5. Once rice is cooked, divide everything onto 4 plates
canned or fresh
and serve.

Note: This dish is also very tasty with chicken breast or chicken
thighs.

GF DF Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 15 mins 446 16 52 22

01835700
*Nutrition per serving

89 Want personalized help?

 Pepper Steak

Serves 4 What you need to do

12 oz. (340g) round beef, 1. Slice the beef into thin slices. Place in a bowl and add 4
trimmed tsp. of soy sauce, 1 tablespoon of rice wine, 1 teaspoon
of buckwheat flour and season with freshly ground black
4 tsp. plus 3 tbsp. soy sauce pepper.
1 tbsp. rice wine 2. In a small bowl, mix 3 tablespoons of soy sauce, 1
tablespoon of water and 2 tsp. buckwheat flour, then set
3 tsp. buckwheat flour aside.
2 tsp. coconut oil 3. Heat 1 teaspoon of oil in a pan on high heat. Add the
beef and cook for around 20 seconds letting the beef
1 large onion, sliced into strips
brown. Next, stir the meat, cooking another 2 minutes
1 red bell pepper, sliced into and transfer onto a plate.
strips
4. Add the remaining 1 teaspoon of oil to the pan, add the
½ tsp. black pepper peppers and onions and cook about 4-5 minutes. Place
the beef back into the pan, add the prepared sauce and
crushed red pepper flakes, to red pepper flakes (optional). Stir fry for about 30-60
taste seconds on medium heat until slightly thickened.
5. Serve with rice (not included in nutrition info per serving).
6. Store in the fridge for up to 4 days.

GF DF LC MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 10 mins 187 6 12 22

08232332
*Nutrition per serving

91 Want personalized help?

 Quick & Easy Meatballs

Serves 4 What you need to do

1 lb. (500g) lean ground beef 1. Preheat the oven to 400°F (200°C).
1 small onion, finely diced 2. Place all the ingredients apart from the bacon in a
bowl, season with salt and pepper and mix well using
2 garlic cloves, minced
your hands. Once everything is well combined, form
1 red pepper, diced 12 meatballs the size of a golf ball (use a ¼ cup for
1 egg
measuring).

½ cup (30g) buckwheat flour 3. Wrap each meatball in a slice of bacon and place on a
baking sheet. Bake for 20 minutes. For the last 4-5
¼ cup coriander, chopped minutes, set the oven to grill/broil for the meatballs to
1 tsp. oregano have a crispy outside layer.
12 slices streaky bacon

GF DF LC HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

15 mins 20 mins 309 14 9 36

00767527
*Nutrition per serving

93 Want personalized help?

 Quick Beef Chow Mein

Serves 4 What you need to do

5.5 oz. (160g) egg noodles 1. Prepare the noodles according to instructions on the
packaging.
7 oz. (200g) beef tenderloin
2. Cut the beef into thin strips.
1 tbsp. sesame oil

1 clove garlic, minced 3. Heat the sesame oil in a wok or a large frying pan.
Add the garlic and ginger and fry for about a minute.
1 tbsp. ginger, grated Add the beef and cook for another 2 minutes. Next,
½ leek, sliced (mostly white add the leeks, pepper and mushrooms and fry for
parts) about 5 minutes.
1 red bell pepper, sliced 4. Finally, add the cooked noodles, season with pepper
3 mushrooms, sliced
and a pinch of sugar. Pour in the soy sauce and
water, then stir and fry for another 2 minutes.
a pinch of ground white pepper
5. To serve, divide onto serving dishes and garnish with
a pinch of sugar chopped spring onions.
3 tbsp. soy sauce + 2 tbsp.
water

2 tbsp. spring onions, chopped

DF MP HP Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 10 mins 325 10 33 28

06611914
*Nutrition per serving

95 Want personalized help?

 Simple Chili &
Sweet Potato Chips
Serves 4 What you need to do
For the potatoes: 1. Heat the oven to 420°F (215°C).
3 medium sweet potatoes 2. Wash the potatoes and cut them into chips. Season
2 tsp. garlic powder
the chopped potatoes with the garlic and onion
powder, salt and pepper, then sprinkle with buckwheat
1 tsp. onion powder flour. Drizzle with olive oil and make sure all the
2 tbsp. buckwheat flour potatoes are seasoned.
1 tbsp. olive oil 3. Spread the potatoes on a baking tray, making sure
salt & pepper
they are not too close together. Bake in the oven for 40
minutes, stirring halfway through.
4. In the meantime, heat a non-stick pan over a
For the simple chili: medium-high skillet and add the ground beef. Cook for
1 lb. (450g) lean ground beef about 2-3 minutes and season with chili flakes.
1 tbsp. chili flakes 5. Add the chopped tomatoes and water. Then stir,
1 can chopped tomatoes reducing the heat to low. Simmer uncovered for about
(14oz./400g) 20 minutes, until most liquid evaporates.
6 fl. oz. (170ml) water 6. To serve, divide the potatoes between plates and top
with chili, mashed avocado and sprinkle with
coriander.
For the garnish:
2 tbsp. coriander, chopped
1 avocado, mashed

GF DF MP HP

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 40 mins 382 16 33 29

05836820
*Nutrition per serving

97 Want personalized help?

 Cherry Sorbet

Serves 4 What you need to do

1 ¾ cups (400g) frozen pitted 1. Blitz the frozen cherries in a food processor or high
cherries speed blender with the honey, 1 tbsp. of lemon juice, 4
tbsp. of yogurt and 4 tbsp. of water until smooth.
2 tbsp. honey

1 tbsp. lemon juice 2. Spoon into a freezer-proof container then freeze for 1
hour.
4 tbsp. vanilla soy yogurt (e.g.
Alpro) 3. Scoop out the sorbet into serving glasses, top with
mint and serve immediately.
4 tbsp. water

mint leaves, to serve

4. The ingredients will make approx. 8 scoops of sorbet
(2 per serving).

GF DF V

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 1 hr 109 1 24 2
09921559
*Nutrition per serving

99 Want personalized help?

 Protein Fruit Bowls

Serves 4 What you need to do

For the mango bowl: 1. Spoon the quark into serving bowls or glasses.
Garnish with the toppings and serve.
7 oz. (200g) natural quark

¼ mango, chopped

1 tbsp. granola

For the strawberry bowl:

7 oz. (200g) natural quark

5 strawberries, halved

½ banana, sliced

1 tbsp. coconut chips

V Q

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 250 4 30 25

05972999
*Nutrition per serving

101 Want personalized help?

 Matcha Chia Pudding

Serves 2 What you need to do

¼ cup (30g) chia seeds 1. Mix the chia seeds and almond milk and place in the
fridge. After an hour, mix again and place back in the
1 ½ cup almond milk
refrigerator to chill overnight.
2 tsp. maple syrup
2. The next morning, mix in the maple syrup, protein
3 tbsp. (40g) unflavoured soy powder, and matcha.
protein isolate (or vanilla)
3. Divide between two bowls and serve with berries.
1 tsp. matcha

1 cup (100g) fresh or frozen

berries, to serve

GF DF LC V N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

overnight 0 mins 275 9 19 23

08091161
*Nutrition per serving

103 Want personalized help?

 Raspberry Protein Smoothie

Serves 1 What you need to do

½ ripe banana 1. Place all ingredients in a high-speed blender and blitz
until smooth.
1 cup (125g) frozen raspberries

1 cup (240ml) almond milk

2 tbsp. vanilla whey or pea

protein

1 tbsp. smooth almond butter

handful ice cubes

GF HP V Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 0 mins 331 12 25 29

00728553
*Nutrition per serving

105 Want personalized help?

 Green Glow Protein Smoothie

Serves 1 What you need to do

1 small banana 1. Place all ingredients into a high-speed blender and
blitz until smooth.
1 cup spinach
2. Serve immediately.
1 cup kale

1 tbsp. almond butter

⅔ cup (150ml) coconut water

1 scoop (25g) vanilla protein

powder, optional

Note: The protein powder is optional, but adds a boost of protein. You can use
whey or any plant-based protein powder. You can also replace the protein powder
with a few tablespoons of Greek yogurt (in that case reduce the amount of liquid).

GF HP V Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 0 mins 350 12 34 29

02539500
*Nutrition per serving

107 Want personalized help?

 Vanilla & Coffee
Protein Smoothie
Serves 2 What you need to do
¼ cup (60ml) espresso 1. Please all in gradients in a high-speed blender and
mix until smooth. Serve cold in a glass.
1 ⅔ cup (400ml) almond milk

2 scoops vanilla whey

2 tsp. cinnamon

2 tbsp. flax seeds

handful ice

GF LC V Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

10 mins 0 mins 174 6 4 26

03119905
*Nutrition per serving

109 Want personalized help?

 Antioxidant Blueberry
Protein Smoothie
Serves 1 What you need to do
½ cup (125ml) coconut water 1. Blend all the ingredients in a high-speed blender until
smooth and serve.
½ cup (125ml) almond milk,
unsweetened

1 scoop vanilla whey protein

½ cup (50g) frozen blueberries

1 tsp. ground cinnamon

1 tsp. chia seeds

GF LC V Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 0 mins 197 4 14 26

06189716
*Nutrition per serving

111 Want personalized help?

 Cinnamon Roll
Protein Smoothie
Serves 2 What you need to do
1 banana 1. Place all ingredients into a blender and pulse until
smooth. Serve.
2 scoops (50g) vanilla protein
powder

1 tsp. cinnamon

1 cup (240ml) almond milk

1 cup of ice cubes

GF HP V Q N

myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

5 mins 0 mins 162 3 15 22

08773685
H klpms/.cv,

*Nutrition per serving

113 Want personalized help?

FREEBIES
If you love this program, there’s ONE place you can access other freebies
just like it, but better.

My newsletter.

It’s where I give out my best goodies to people who aren’t clients
(clients get the primo stuff, newsletter subscribers get the next best thing)

These freebies can’t be found anywhere else.

Not Twitter. Not your momma’s backyard. Nowhere.

You’ll also get some insightful emails. They’re always short.

And in them I share gems gleaned from wacky experiments like:

➖7-day water-only fasts

➖Esoteric longevity supplementation (NMN, TMG, Sirt-6, etc.)
➖1.5 hours of daily cold exposure for a full MI winter, wearing pants only

And a lot more.

Join 1500+ others HERE.

114
114 Want personalized help?
PUTTING IT ALL TOGETHER
For best results, combine these recipes with resistance training, low-intensity activity (walking),
sleep optimization, and stress management.

But keep in mind that YOU ARE UNIQUE—your capabilities, habits, and lifestyle matter
tremendously.

Let’s say you work a stressful desk job.

And someone else works as a chef.

While you’re sitting most of the day, the chef is on his feet all day burning calories but also
tasting dishes and consuming calories.

Because of these small differences, the ideal strategy for the chef will be vastly different from
what works best for you.

A cookie-cutter approach that works for the cook might not just fall short for you—it could even
worsen your metabolism.

That’s why having a tailored strategy specifically for your lifestyle is absolutely critical.

If you want help putting the pieces together, so you have the best strategy for you, I can help
you.

My coaching begins
with a deep-dive into your lifestyle so I can thoroughly understand your needs, situation, and
goals (everything from how you eat, sleep, manage stress, structure your day, your physical
capabilities, etc.)

My coaching ends
with a new, transformed you—a you who knows the right way for you to eat and move, so you
can live lean for a lifetime.

If you’d like to learn more about the coaching program, DM me “LEAN”.

11
5