10

MY GO-T0

Easy
MEALS
THAT HELP ME STAY ON TRACK
My 10 go-to meals which helped me stay on track
during the busiest times of my life.

contents
3 Introduction
4 Rules
5 Rationale
6 Breakfast
7 High protein oatmeal
8 Veggie Omelette with Spread & Bread
9 Lunch Options
10 Classic Chicken, Rice, and Veg
11 Tuna Wraps
12 PastaBolognese
13 Dinner
14 Grilled Chicken Pesto Sandwich
15 Simple Stir-Fry Beef and Vegetables
16 Quinoa, Fish, and Veggies
17 Snacks
18 Snack 1 & Snack 2
18 Thank you
20 Follow me on social media!
 Hi,
I'm Isabel
I am an Online Coach
and Sport Nutritionist
Zodiac Sign, Virgo
Age, 25
Height, 171 cm

About me
After completing my bachelor's in exercise
and nutrition and pursuing a master's in
sports nutrition, I've discovered 10 staple
meals. They're not only delicious and quick
to make but also key in helping me maintain
and feel my best shape.

m!
I love the gy

Favorite colors

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YOUR GUIDE TO TASTY,
TAILORED MEALS

1. The following recipes are meant for inspiration

and do not serve as a replacement for
personalised meal plans.

The quantities listed are general

2. suggestions and are not tailored to

individual dietary needs or goals.

Quantities should be adjusted based on

3. individual goals, body stats, activity level,

and dietary needs for optimal health and
wellness.

The recipes provided stem from personal

cooking styles and might veer from
4. traditional preparations. View them as a
creative guide rather than a strict formula,
inviting you to explore and tailor each dish to
your own preferences and nutritional needs.

4
 RATIONALE

Isabel Gothard
I have no time to waste. Being constantly on the move, consistency has
been my saving grace when it comes to nutrition. Now, you might be
wondering if I ever get tired of the same meals? The answer is, not really.
I love balance. And these meals? Are all about that. When it comes to
those high-pressure, busy days, these are the meals I gravitate towards.

But here's the thing: not every popular meal or diet you see from
influencers or bloggers will necessarily work for you. While it's great to
gather inspiration from them (or even me), at the end of the day, you
have to figure out what fuels YOUR body best and stick to that. These are
the meals that worked for me and I hope they will for you!

I'll be honest, it took me years to figure out what truly works for me.
Sorting through all the recommendations, trying different foods, and
learning to listen to my body was a journey. My hope is that, with this
eBook, you might find your own path a bit quicker.

5
Good
Morning...
It's Breakfast (breaking the fast) Time

The first meal of your day has a pivotal role to play in setting the
tone for everything that follows. A purposeful, nutritious
breakfast is not merely a ritual; it is a strategic move towards
wellness, focus, and sustained energy levels.

Breaking the Fast: Breakfast literally means breaking the overnight fast,
offering your body a fresh surge of energy to kickstart the day.

Preventing Catabolism: Transitioning from a state of catabolism (molecule

breakdown) during sleep, a nutritious breakfast promotes anabolism (cell
building) and muscle preservation.

Protein Power: Incorporating protein in your breakfast can boost muscle

protein synthesis, supporting muscle repair and growth.

Cognitive Boost: Regular breakfast consumers often display improved

concentration, attention, and short-term memory in the morning hours.

Balanced Macronutrients: A breakfast balanced in proteins, fats, and

carbohydrates helps regulate blood sugar levels, averting abrupt energy
spikes and drops.

Enhanced Mood and Productivity: With stabilised blood sugar and sustained
energy from a balanced breakfast, you're likely to experience improved mood
and productivity.

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START YOUR DAY WITH

a delicious high protein

oatmeal breakfast

Ingredients

40-60g instant oats

30-40g protein isolate
150g berries (your
choice)
Stevia sugar (0 kcal)
15g Almond Butter
1 Tsbp Cocoa powder

Instructions:
While the oats are boiling, in a
separate bowl, combine the protein
In a pot, bring 200-360 ml
isolate with a little water. Mix well
of water to a boil. Add the
until you get a smooth paste.
instant oats when the water Transfer the cooked oats to a bowl.
starts boiling. Continue Pour the protein paste over it,
cooking until the oats have making sure it covers the oats
evenly. Do the same with the almond
the consistency you desire.
butter and cocoa powder. Mash the
berries and place them on top of the
oat and protein mixture. Sprinkle
Stevia sugar on top, to taste, for
added sweetness.

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 Veggie Omelette
with Spread & Bread

INGREDIENTS

3 egg whites
1 whole egg
1-2 slices of bread
30g of spread (hummus,
Philadelphia, etc.)
100g vegetables of choice (e.g.,
bell peppers, onions, tomatoes,
spinach)
Ketchup (to sprinkle)
Salt and pepper to taste
Optional: herbs (like parsley,
chives) or cheese

Instructions:

Sauté Veggies: In a hot, non-stick pan, sauté chopped veggies until soft.
Cook Omelette: Add whisked eggs (3 whites, 1 whole) to veggies. Cook, flip,
and finish cooking.
Prepare Bread: Toast bread, spread hummus/Philadelphia.
Serve: Place omelette on a plate, add a ketchup sprinkle. Enjoy with prepared
bread.

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 Lunch
options (3)

Navigating through a busy workday requires fuel

that sustains. Lunch, often squeezed into tight
schedules, is more than a midday break—it's a vital
opportunity to nourish your body and sustain
energy levels. This is where the mighty protein
steps in, offering not just a nutrient, but a
valuable source that supports muscle repair,
fosters sustained energy, and aids numerous
bodily functions.

Quick Protein-Packed Ideas:

Lean Wraps: Use turkey or plant-based

proteins and plenty of veggies.
Salads: Add chickpeas, lentils, or grilled
chicken to a hearty vegetable base.
Protein Bowls: Mix and match grains,
proteins, and veggies with your favourite
spices.

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LUNCH OPTION 1

Classic Chicken, Rice, and Veg

Ingredients:

Chicken breasts or thighs

Spices: cumin, paprika,
garlic powder, salt, pepper
Rice (your choice: white,
brown, basmati, etc.)
Vegetables: broccoli, carrots,
peas, etc.
0 kcal sauce (your choice,
e.g., hot sauce, teriyaki,
etc.)

Instructions:

Rub the chicken with cumin, paprika, garlic powder, salt, and pepper.
In a pan, add a little oil (optional), place the chicken and cook on low heat
for about 20-25 minutes, turning midway through, ensuring it's thoroughly
cooked but maintains its juiciness.
Rinse, boil with double water, simmer 18-20 minutes.
For a quick method, steam veggies using a steamer or in the microwave
until they’re tender-crisp, about 3-5 minutes. Alternatively, sauté them in a
pan with a splash of olive oil until they’re cooked but still vibrant.
Drizzle your chosen 0 kcal sauce over the chicken for added flavour.

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 “A healthy
outside starts
with a healthy
inside”
LUNCH OPTION 2

Tuna
Wraps
Ingredients:

Canned tuna (1 can, drained)

1/2 wholemeal tortilla
Onion (small, finely chopped)
Nando's sauce (to taste) or any sauce
Tomato sauce (or a sliced fresh tomato)
Lettuce or spinach (few leaves, washed)
Cheese (30-50g, grated or sliced)
Optional: salt, pepper, or additional spices to season the tuna
mixture

Instructions

For the Tuna mixture, combine canned tuna, chopped onions, and
Nando's sauce.
On a 1/2 wholemeal tortilla, lay lettuce, add tuna mix, and sprinkle
30-50g cheese.
Cooking Option 1 (Pan): Fold the wrap and place in a hot pan for 1-2
minutes each side until cheese melts.
Cooking Option 2 (Microwave): Roll the wrap and heat in a
microwave for 20-30 seconds until cheese is melty.

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 LUNCH OPTION 3

Pasta
Bolognese
Ingredients:
Pasta (100-150g, uncooked)
Lean turkey or lean beef mince (150g)
Tomato sauce (200g, canned or fresh)
Onion (1 small, finely chopped)
Garlic (2 cloves, minced)
Olive oil (1 tablespoon)
Salt and pepper (to taste)
Dried herbs (basil, oregano, or an Italian
mix)
Grated cheese (optional, for topping)
Fresh basil (optional, for garnish)

Instructions:

Boil water, add a pinch of salt, and cook the pasta according to
package instructions. Drain and set aside.
In a pan, heat 1 tbsp of olive oil and sauté onions and garlic and add
the mince in, (turkey or beef) and cook until browned. Break up the
meat with a spatula as it cooks. Add the tomato sauce, dried herbs,
salt, and pepper
Mix the pasta with the bolognese sauce, ensuring the pasta is well-
coated optionally top with grated cheese and fresh basil.

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 Dinner
options(3)

Importance of dinner:

Your hunger levels and cravings at

dinner can mirror your eating patterns
throughout the day.
Evening cravings, especially for sweets
or high-carb foods, might signal
insufficient caloric or macro intake
earlier in the day.
Utilise dinner to ensure you’re meeting
your daily protein requirements, aiding
muscle recovery and repair overnight.

A well-balanced dinner helps in topping up

any nutrients that may have been lacking
during the day, ensuring comprehensive
daily nutrition.
A satisfying dinner aids in promoting better
sleep quality, by preventing midnight hunger
pangs and promoting a feeling of fullness.
Use dinner as a checkpoint for your
nutritional needs, ensuring balance, and
offsetting any deficits encountered during
the day.

13
 DINNER OPTION 1

Quick Chicken
Pesto Grilled
Cheese Sandwich

Ingredients:

1-2 Bread slices

100g chicken breast
30g Cheese of your choice
1 tbsp Pesto sauce
Butter or non-stick cooking
spray

Instructions:
Spread pesto on one slice of bread.
Add a layer of cheese and cooked chicken.
Top with another slice of bread.
Heat a skillet and add butter or use non-stick spray.
Place the sandwich in the skillet and cook until the bread is golden and
the cheese melts, flipping halfway through.

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DINNER OPTION 2

Simple Stir-Fry Beef and

Vegetables

Ingredients:

Beef strips: 150g Instructions:

Bell peppers: 1 medium, sliced
Broccoli: 100g, cut into florets
In slightly heated oil, sauté
Carrots: 1 medium, sliced
Soy sauce: 2 tablespoons garlic and ginger until
Garlic: 2 cloves, minced aromatic, then add beef.
Ginger: 1 tablespoon, grated
Cook until browned and set
Oil: 1 tablespoon, for stir-frying
aside. In the same pan, add
more oil if needed, and sauté
vegetables until tender yet
crisp.
Return beef to the pan, add
soy sauce, stir everything to
combine for another 2-3
minutes.
Optionally garnish with green
onions, sesame seeds, or chili
flakes and enjoy your quick
stir-fry!

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DINNER OPTION 3

QUINOA, FISH,
AND VEGGIES

Quinoa: 50-70g
approximately double in
size once cooked)
White fish fillet (like cod
or tilapia): 150g
Mixed vegetables (e.g.,
bell peppers, zucchini,
and cherry tomatoes):
200g
Olive oil: 1 tablespoon
Garlic: 1 clove
Lemon: 1/2 (you'll use
its zest and juice)
Instructions:
Fresh parsley: a small
bunch, approximately
10g Simmer 50g quinoa in 100g
Salt and pepper: to taste
Season 150g fish with salt,
(approximately 1/4
teaspoon each, adjust pepper, lemon zest.
per preference) Pan-fry 3-4 min per side,
add lemon juice.
Cook 1 minced garlic and
200g veggies until tender.
Place quinoa, top with fish,
surround with veggies.
Garnish with chopped
parsley.

16
 My go-to
High protein snack options

Strategically incorporating
protein-rich snacks into your diet
provides not just nutritional
benefits but also allows room for
creativity and catering to varying
flavour palettes. Here's why it's
worth considering:

Nutritional Back-Up:
Protein snacks are a reliable nutritional safety net,
ensuring your body gets its essential building and
repair materials even when meals fall short in protein
content.

Culinary Adventure:
The diverse world of protein-rich foods allows endless,
exciting culinary experiments, satisfying various taste
preferences while maintaining nutritional uptake.

Hunger Management:
Thanks to its ability to make you feel full, protein aids
in controlling hunger and potentially helps in
preventing overeating during subsequent meals,
indirectly supporting weight management.

Adaptable Choices:
A wide range of protein sources offers the flexibility to
adapt snacks to your dietary preferences, ensuring they
are not just nutritious but also align with your specific
nutritional strategy and taste.

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SNACK OPTION 1
Protein-Packed Greek
Yogurt Bowl
Ingredients:
Greek Yogurt: 200g
Protein Powder: 1 scoop
Berries: 150g

Instructions
Mix protein powder into Greek yogurt until
smooth, top with fresh or defrosted berries.

SNACK OPTION 2
Protein Shake and Rice Cakes
Ingredients: Instructions

Protein Shake: 1 serving

of isolate protein powder, Enjoy a protein shake alongside rice
prepared according to cakes spread with almond butter and
package instructions. jam.
Rice Cakes: 2 pieces
Almond Butter: 20g
Jam: 20g

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 THANK YOU :)

Big thanks for downloading my e-book! I really hope

you find some yummy ideas inside.

If you liked this and want more, let me know! Would

you like a book on how to prep meals, or maybe one
about counting macros? Just shout out – I’m here to
help with what you need.

If you make any of these meals, please share them and

tag me in your social media stories. I can't wait to see
them!

Cheers to good eating and healthy living!

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FOLLOW ME
ON SOCIAL MEDIA!

@ISAFITLIFE

Isabel Gotha`rd
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