Flexible Dieting Recipe Book - 240519 - 192545

Flexible Dieting
WITH JESS
A RECIPE BOOK BY TRAIN WITH JESS
A MESSAGE FROM JESS
Welcome to my favourite recipe collection! These are

all staple recipes that have helped me on my own
weight loss journey & I still use to this day!
Flexible dieting has been my go to method Tracking is not for everyone, and definitely
throughout my entire journey, helping me to not essential to reaching your goals - but if
lose 30kg, and is also how I coach my clients. you do decide to try I recommend tracking
It is hands down the best way to create at maintenance FIRST! Based on this
balance in your diet & still allow yourself the number, you can then build your own meal
flexibility of food you enjoy! plan from meals of your choosing. I've even
done the hard work for you & have added
It’s a game changer in helping you to stick to the nutritional info for all recipes in the
your goals long term - if you’re don’t feel like book!
you’re on a diet you’ll be able to maintain
and KEEP THE WEIGHT OFF FOREVER! My biggest tip is to sit down & plan your
meals out in advance! Choose a breakfast,
My goal with this recipe book is to show you lunch, dinner & then your snacks around
all the yummy foods that you can still your remaining calories & macros. Make
include in your diet whilst still losing weight! sure you include your favourite dessert &
You don’t need to cut out everything you love track that first, as well as your everyday
in order to reach your goals! Your body essentials like your coffee! And treat your
doesn’t recognise food as 'good' or 'bad'! So calories like a bank & spending money! By
you my as well learn how to nourish your planning everything out you are better
body while you do it - rather than restricting! prepared & also more likely to stay on track
as well!
Before you get started - you need to
understand energy balance based on your Another tip: protein is the most important
goals! Firstly, calculate your maintenance macronutrient that your body needs,
calories. Everyone is different based on their whether your goals are weight loss or gain!
goals, body & how active they are. The best So when you are choosing your meals,
way to determine this is hire a professional prioritise protein & look for sources of it for
to take the guess work out of it! However, you every meal!
can work it out via tdeecalculator.net (DO
NOT USE MY FITNESS PAL). Then you can work Now go get cooking! I hope you love these
J e ss x
out whether you want to cut (lose weight) or recipes as much as I do!
build from there!
NOTE: nutritional info is written as per serving &

calories/macros will differ slightly depending on brands used!
BREAKFAST
Mixed berry P R O T E I N O A T S
READY IN 5 MIN SERVES 1
376 calories C 53 P 30 F 6
DIRECTIONS INGREDIENTS
Add oats to a microwave safe bowl & cover in water. 1/3 cup oats
Microwave for 1min & 30secs
1 serve vanilla protein
Stir in protein powder until you get a good
consistency. Add a little bit of water if you need to. 1 cup mixed berries
Top with berries & drizzle with sugar free maple 1 serving of sugar free
syrup maple syrup
TIPS
Switch up protein flavours & toppings to add variety!
Melted peanut butter, Biscoff or Nutella are good

options.
PB+ banana O V E R N I G H T O A T S
READY OVERNIGHT SERVES 1 INGREDIENTS

1 banana, mashed
DIRECTIONS
1/3 cup of oats
Mash banana in bowl
1 scoop vanilla protein
Add oats, milk, protein powder, chia seeds & peanut
butter 2 tsp chia seeds
Mix well & pour into jar 1/2 cup almond milk
Place in fridge to soak overnight 1 tsp light peanut butter
Add toppings of choice (not included in macros)
TIPS
Can swap vanilla for chocolate protein powder
Double or triple the ingredients to make for meal

prep
Cookies + cream
OVERNIGHT OATS
READY OVERNIGHT SERVES 1
INGREDIENTS DIRECTIONS
1/3 cup of oats Add oats, protein & almond milk in a bowl
1 serving of chocolate Mix well & pour into jar

protein powder
In a separate bowl, mix cream cheese & yoghurt
80ml almond milk until you get an even consistency
25g lactose free or Spread cream cheese over the oats mix
dairy free cream
cheese Crumble oreo cookie over the top & place in the
fridge overnight
25g vanilla yoghurt
1 mini oreo cookie

Mixed berry
OVERNIGHT OATS
Combine oats, milk & chia seeds in a bowl
1/3 cup oats
Stir well & pour into jars
1/2 cup milk of choice
Mash raspberries & lightly mix through jars
1 tsp chia seeds
Place in fridge to soak overnight
1 banana, mashed
Place strawberries on top & greek yoghurt on top
1 cup raspberries
1 strawberry, thinly
sliced TIPS
1 tbsp greek yoghurt Add scoop of protein powder for added protein
Double or triple recipe to make in bulk

Biscoff B A K E D O A T S
READY IN 20-25 MIN SERVES 1
Blend oats, protein powder, baking powder & 1/3 cup oats
almond milk until smooth consistency
1 serving vanilla protein
Pour 3/4 of mixture into a greased ramekin powder
Place biscoff spread in centre & pour remaining 1 tsp baking powder
mixture on top
100ml almond milk or
Bake on 180 degrees for 20-25min or microwave for 1 milk of choice
- 1 min 30 sec
15g biscoff spread
Crush biscoff biscuit on top
1 biscoff biscuit
TIP
Get creative with different topping flavours for the

centres as well as protein flavours i.e nutella,
chocolate bits, PB, sugar free jam
Raspberry + white choc
BAKED OATS
READY IN 20-25 MIN SERVES 1
1/3 cup oats Blend oats, protein powder, baking powder & almond
milk until smooth consistency
1 serving vanilla protein
powder Pour 3/4 of mixture into a greased ramekin
1 tsp baking powder Mix raspberries & white chocolate through the
mixture.
100ml almond milk or
milk of choice Bake on 180 degrees for 20-25min, 10min in air fryer
or microwave for 1 - 1 min 30 sec
1/2 cup frozen
rasberries TIPS
Cook in microwave or airfryer to save time!
15g white choc chips
Mixed berry C H I A P U D D I N G

213 calories C 27 P 4 F 11 (not including toppings)
1 400ml can light
coconut milk
DIRECTIONS 1/3 cup chia seeds

Add coconut milk, chia seeds, vanilla extract &
honey into a bowl 1 tsp vanilla extract
Mix well & pour into jars or ramekins 1 tbsp honey
Refrigerate overnight Mixed berries, banana

& greek yoghurt for
Serve with berries & greek yoghurt topping
TIP
Add scoop of vanilla whey to increase protein

Double choc
CHIA PUDDING
1 scoop chocolate Add protein, chia seeds, cacao powder & almond
protein powder milk into a bowl
2 tbsp chia seeds Mix well & pour into jar or ramekin
1 tsp cacao powder Refrigerate overnight
3/4 cup almond milk Top with strawberries & coconut flakes
2 strawberries, sliced
1 tsp coconut flakes

Overnight W E E T B I X

257 calories (not including toppings) C 32 P 22 F 2
2 Weetbix
DIRECTIONS
35ml sugar free maple
Crush Weetbix in a bowl & pour milk over the top,
syrup
making sure that all of it is covered. Mix well & let it
soak up all of the milk
100ml milk of choice
Add maple syrup or some form of sweetener, mix
OPTIONAL:
well & spread evenly into the bottom of the bowl to
Protein powder of
make the base
choice
Spread yoghurt over the weetbix layer to create the
top. If you wish to add extra protein, mix protein
powder through yoghurt in a separate bowl before
spreading.
COMBO IDEAS
Crushed biscoff biscuit + melted biscoff spread
Crushed oreo + nutella
Sugar free jam + strawberries
Caramilk chocolate + caramalised white hot choc
flavour in yoghurt
Banana & biscoff for banofee pie
Sugar free caramel sauce + melted chocolate
Ricotta + banana
TOAST
READY IN 5MIN SERVES 1
386 calories C 77.2 P 13 F 4.5

(macros may differ depending on bread)
Place rye bread in toaster until desired
50g low-fat ricotta
cheese Spread ricotta over toast
2 slice rye bread, top with banana & drizzle with honey or sugar free
toasted maple syrup & sprinkle cinnamon
1 small banana, sliced
1 tbsp honey or sugar

free maple syrup
TIPS
Sprinkle of cinnamon Can swap rye to any bread of choice
Adjust macros accordingly if more than 1 slice is
used
Swapping to sugar free maple will save calories

Protein P A N C A K E S
READY IN 10-15 MIN SERVES 2 (around 3 each)
266 calories C 25 P 18 F 12 (not including toppings)
Add eggs, protein, oats, banana, milk & baking 2 eggs
powder into a blender. Blend to an even consistency
1 serving protein
Add more almond milk if consistency needs to be powder
adjusted (choc or vanilla)
Heat a large non-stick pan over medium heat. 30g oats

Grease with butter or spray with cooking oil
80ml almond milk or
Pour mixture into pan & cook for 1-2 minutes until milk of choice
bubbles start to form. Flip & cook for a further 1-2
minutes. 1 medium banana
Serve with toppings of choice! 1/2 tsp baking powder

Sugar free maple syrup, frozen berries, greek yoghurt
are good options.
If you don't like banana, swap for greek yoghurt to

make batter.
Poached eggs
AVOCADO TOAST
READY 10 MINUTES SERVES 1
377 calories C 33 P 17.5 F 21.5
1 English muffin Bring a large pot of water to a boil, then reduce the
heat to low
2 eggs, poached or soft
boiled Crack egg into a bowl before placing into water
1/2 avocado Stir the vinegar into the water and create a vortex
1 tbsp vinegar Add the egg to the middle of the vortex and cook
the egg for 2-3 minutes
OPTIONAL:
Add other toppings like Cook toast & spread with avocado
baby spinach, feta,
cherry tomatoes Add eggs & add cracked pepper
(adjust macros
accordingly)
Egg white
VEGGIE SCRAMBLE
READY 10 MIN SERVES 1
203 calories C 14 P 22 F 3 (does not include toast)
150g liquid egg whites Heat a large non-stick pan over medium heat.
Grease with butter or spray with cooking oil
10ml almond milk
Whisk egg whites & dash of milk & season with salt
1 tbsp feta cheese, and pepper
crumbled
Chop vegetables & place to the side
1 cup baby spinach
Pour egg whites into pan & scramble. Add feta,
1 cup mushrooms, spinach, mushrooms & cherry tomatoes
sliced
Cook until desired & add to one slice of toast
5 cherry tomatoes,
halved OPTIONAL:
Add chilli oil or pesto as well as avocado for extra
fats
Loaded veggie
BREAKFAST OMELETTE
2 eggs Whisk eggs & milk in a bowl - season with salt &
pepper
Splash of milk
Prep vegetables & place to one side
1/4 cup feta cheese
Heat a medium non-stick pan over medium heat.
1 cup baby spinach Grease with butter or spray with cooking oil
1/2 cup tomato, diced Pour eggs into pain & cook slightly so that the
bottom is set
1/2 cup mushrooms,
sliced Add vegetables to one half of the omelette & let
cook for a further 1-2 minutes. Fold the side of the
1/4 avocado, diced omelette with no filling over it so that it makes an
envelope.
TIPS
Get creative with your fillings & adjust your macros

accordingly! This is the perfect meal from left overs
in the fridge!
French toast C R U M P E T S
316 calories C 55.4 P 18.5 F 1.6

(macros do not include topping & may differ depending on bread)
Heat a large non-stick pan over medium heat. 2 crumpets
Grease with butter or spray with cooking oil (OR can use bread as
normal)
Whisk eggs & almond milk in a bowl
2 eggs
Place each crumpet in the mixture, making sure it is
coated on both sides. May need to soak a little Dash of almond milk
longer as it doesn’t absorb as good as normal bread
would Sugar free maple syrup
Place coated crumpet in pan & cook on both sides Frozen berries
until golden brown
Greek yoghurt
Serve with toppings of choice
Smashed avo E N G L I S H M U F F I N S
READY 5 MINUTES SERVES 1 INGREDIENTS

1 English muffin
1/4 avocado
DIRECTIONS
Cut english muffin in half & place in toaster. 25g crumbled feta
cheese
Spread muffin with avocado. Top with feta cheese &
tomatoes. 2-3 cherry tomatoes,
halved
Breakie W R A P
1 wholemeal wrap Heat a medium pan over medium heat. In a
separate bowl whisk eggs & dash of milk. Add to pan
1 bacon rasher & scramble as normal + add feta.
2 eggs, scrambled Once eggs are finished cooking, set aside, clean pan
& cook bacon rasher.
Dash of milk
Place wrap on a plate, then add baby spinach, eggs,
1 tbsp crumbled feta avocado & bacon. Roll up & enjoy!
1/4 avocado, diced

TIPS
Baby spinach Swap & change any ingredients you wish, as well as
sauces. Adjust macros accordingly.
Spinach + cheese
BREAKFAST QUESADILLA
343 calories C 24 P 35 F 15.5
1 Simpsons Pantry high Heat a medium sized pan over low heat & spray with
protein high fibre wrap extra virgin olive oil
120g simply egg whites Pour in egg whites & cook for a couple of minutes
25g tasty shredded Place wrap on top and let it cook for another couple of
cheese minutes - then gently flip
2 handful baby spinach Season with salt + pepper & then add cheese & spinach
(can add whatever other ingredients you would like)
Can add whatever
other fillings you like Fold the wrap in half while it is still in the pan like you
would an omelette & cook for a further couple of
minutes before taking out of the pan
Enjoy!
Yoghurt bowl with
HOMEMADE MUESLI
READY 10 MIN MUESLI MAKES 10 SERVES
345 calories of 1 serve of yoghurt bowl (not including fruit)

C 39 P 21 F 12.5
2 1/2 cups rolled oats Preheat oven to 200°C
1/4 cup slivered almonds Combine oats, seeds, nuts & maple syrup in a bowl. Stir well
& spread evenly on baking tray
1/4 cup pumpkin seeds
Bake for 20-25min or until golden
1/2 cup coconut flakes
Once cooled, store in a large container or jar & mix through
1/4 cup pecans raisins
1/4 cup chia seeds Serve with greek yoghurt & fruit of choice
1 cup raisins or sultanas
1/3 cup sugar free maple

syrup
160g greek yoghurt

Loaded hashbrown S A N D W I C H
READY 20 MIN SERVES 1 INGREDIENTS

553 calories (not including sauce) C 28 P 24 F 39
2 hash browns
DIRECTIONS
1/4 avocado
Cook hash browns in oven or air fryer as per
instructions on packet. 2 slices of halloumi
Heat a small pan over medium heat. Add bacon & 1 bacon short cut
cook egg if you choose your eggs this way. Can rindless rasher
poach or scramble egg if you desire
1 egg
Once bacon & eggs are cooked, brown halloumi
lightly in pan until desired Sauce of choice
In a separate bowl mash avocado & season with

salt & pepper
Assemble ingredients on hash browns

Pesto F R I E D E G G S
Heat a small pan over medium heat. Spray with 3 eggs

cooking oil
1/2 tomato
Diced tomato into small pieces & set aside
30g Leggo's basil pesto
Crack eggs into the pan - make sure they are
spaced out over the entire pan 25g crumbled feta
While eggs cook, add pesto evenly around the egg

whites, followed by the tomato & feta
Place lid on top of if you have one to trap in the heat

& cook until desired
Serve on plate
Can have 3 eggs - just adjust macros accordingly

Bacon + egg M U F F I N
1 English muffin Heat a medium pan over medium heat. Spray with
cooking oil
1 short cut rindless
bacon rasher Add bacon + egg to the pan & cook until desired.
1 egg Meanwhile, cut muffin in half & add to toaster.
1 slice tasty cheese Lay muffin flat & assemble bacon, egg & place cheese
on top so it melts. Drizzle with sauce of choice.
Sauce of choice
BREAKFAST taco quiches
READY 15 MIN SERVES 1 INGREDIENTS

424 calories (not including sauce) C 29 P 27.5 F 20
2 Old El Paso soft stand
DIRECTIONS & stuff taco
(alternatively can use 4
In a small bowl, whisk eggs with a dash of milk. Add mini soft shells)
salt & pepper to season. Then pour evenly between
the two taco shells 2 eggs
Slice up you ham & tomatoes. Can also add Dash of almond milk
whatever vegetables you choose and spread evenly
through tacos. Top with crumbled feta or shredded Cherry tomatoes
tasty cheese
50g shaved leg ham
Cook in air fryer on 180 for 10 minutes & then
microwave for 1 min to ensure it’s cooked all the way 30g crumbled feta
through
Salt + pepper
MAIN MEALS
Zucchini S L I C E
Preheat oven to 180°C 5 eggs
Whisk eggs in a large bowl. Add sifted flour & 1 cup self-raising flour,
continue to mix until smooth sifted
Add zucchini, onion, bacon, cheese & oil. Stir to 2 large zucchinis,
combine. grated
Add salt and pepper to season.
1 large onion, finely
Pour into greased rectangle dish & bake in oven for diced
30-40min or until cooked through
4-5 rashers short cut
TIPS: rindless bacon, diced
Have a side of salad to add volume to your meal
1 cup grated cheese
30mil vegetable oil

Nourish B O W L
Cook rice or quinoa as directions on packet.While 1/2 cup brown rice or
that is cooking prepare the rest of your ingredients. quinoa
Boil eggs for 8-10min so that they are hard. Peel & 1/2 avocado
cut into halves or quarters.
2 hard boiled eggs
Chop up the rest of your vegetables and place them
all into a bowl. Sprinkle with hemp seeds & drizzle 1 cup sweet potato
with balsamic vinegar.
1 cup baby spinach
TIPS
1 lebanese cucumber
Use pre-cooked rice cups for easy tracking & to save
time 5-6 cherry tomatoes
Cook all ingredients in bulk & put the nourish bowl
together as you make it Hemp seeds
Swap ingredients as you please i.e chicken, salmon, Balsamic vinegar

halloumi, feta, pumpkin, broccolini, rocket.
Chicken
PESTO PASTA
480 calories (not including parmesan) C 55 P 33.5 F 13
2 chicken breast, cut Heat oil in a pan over medium heat. Combine the
into strips chicken, garlic, salt, and pepper, cooking until chicken is
browned
1 jar pesto sauce
(leggos is low cal Meanwhile, cook pasta until softened. Drain & then add
option) to pan with chicken.
1 punnet cherry Stir through pesto, cherry tomatoes & fresh basil leaves.
tomatoes, halved
Serve in a bowl & top with parmesan cheese
400g penne pasta
NOTES
Fresh basil
Parmesan cheese, If you prefer creamy version - add 200ml light thickened
shredded or shaved cream
574 calories C 57 P 35 F 22 (not including parmesan)
1 tsp minced garlic
Salt & pepper

Chicken C A E S A R S A L A D
Heat a non-stick frying pain over medium heat. Cut 1 chicken breast
chicken into strips & add to pan. Cook until golden &
cooked through. Set aside to cool slightly. 2 bacon rashers, diced
Add bacon to pan & cook til desired 2 hard boiled eggs
Peel hard boiled eggs & cut into quarters Baby spinach
Add baby spinach, chicken, bacon and eggs to a Parmesan cheese

bowl. Top with parmesan cheese & dressing.
Light caesar dressing
Mexican B O W L
500g lean beef or Heat oil in large pan over medium heat. Add onion &
turkey mince cook until softened. Add mince & cook until browned.
Add taco seasoning.
Taco seasoning
Mash avocado in a small bowl & add red onion +
1 red onion, diced lime juice and salt & pepper to season. Set aside.
1 small can corn kernels Add spinach or lettuce as the base of the bowl. Add
cherry tomatoes, corn, tbsp of sour cream & guac &
1 punnet cherry sprinkle with shredded cheese.
tomatoes, halved
Lettuce or baby TIPS

spinach
Cook mince in bulk & prep vegetables at the start of
1 avocado the week for meal prep & you can assemble it fresh
each night.
Lime juice Take note of serving sizes for sour cream & cheese if
you are being mindful of calories.
Light sour cream
Swap ingredients as you desire. Beans are an
Shredded tasty cheese alternative to mince or you can add it in for extra
protein. Brown rice is also a great way to up your
carbs.
Teriyaki
BEEF BOWL
538 calories C 67 P 42.3 F 12
500g extra lean beef Cook mince over medium heat until browned
mince
Meanwhile, cook rice as per packet instructions (or
300g cooked rice (100g use pre-cooked microwave rice)
for each serve)
Add garlic + teriyaki sauce & cook for a further few
1 tsp minced garlic minutes! May need to add a little it of water if dry
Teriyaki sauce meal Chop up vegetables and assemble in bowl with rice
base sachet & mince. Then top with sesame seeds and spring
onion
1 tsp sesame seeds
1-2 carrots julienned
1/2 red cabbage, thinly

sliced
1 cup edamame beans
Spring onion
Bang bang C H I C K E N
417 calories C 46.6 P 42 F 8
Cook rice as per packet instructions or use precooked 500g chicken breast
microwave rice
300g cooked rice (100g per
Mix mayo, sweet chilli, sriracha, lemon juice serve)
Slice chicken into small pieces and add to bowl of sauce 3 tbsp Light mayo
(kind of like a marinade situation)
2 tbsp Sweet chilli sauce (I
Air fry for 10-15min on 200 until cooked all the way use trident)
through
Lil bit of sriracha
Chop vegetables & assemble bowl
Squeeze of Lemon or lime
TIPS juice
Make a little bit of extra sauce to drizzle over top 1 cucumber
Spring onion to garnish
Can add avocado (just

adjust macros accordingly)
Vietnamese style
RICE PAPER ROLLS
READY 25 MINUTES MAKES 5-6 ROLLS
1 chicken breast Heat a medium non-stick pan over medium heat.
1/2 avocado Slice chicken breast horizontally through the middle

and then place in the pan. Once cooked slice into
1 cucumber thin strips.
1 carrot Whilst chicken is cooking, prep your noodles &

vegetables by chopping them into thin slices. Follow
Thin vermicelli rice packet instructions for noodles & set aside.
noodles
Dip rice paper wrapper in warm water & lay it flat on
Rice paper rolls chopping board. Only briefly dip in the water as it will
soften as you assemble.
Hoi sin or sweet chilli
sauce Start layering fillings & sauce on the edge of the
wrapper & then roll.
TIPS
Cook & prepare all ingredients in bulk and then

make as you go to avoid soggy wrappers.
Can add or remove any veggies, proteins or sauces
you like & adjust macros accordingly.
Chicken
PAD SEE EW
2 chicken breast, cut Cook rice noodles according to packet directions &
into strips set aside.
2 eggs Heat oil in a large pan or wok over high heat. Add
garlic & stir fry until aromatic.
300g flat rice noodles
Add chicken to the pan & once that changes colour
Chinese brocolli you can start cooking the egg. Push everything to
the side of the pan, pour in the egg & lightly
1 large zucchini, sliced scramble.
2 cloves garlic, minced Add the vegetables, noodles & sauces to the pan, as
well as the sugar. Continue to stir fry for a 2-3
1 tbsp oil minutes until flavours are combined. If needed add
extra oil.
2 tbsp soy sauce
1 tbsp oyster sauce
1 tbsp white wine

vinegar
1 tsp brown sugar

Chicken P A D T H A I

INGREDIENTS
2 chicken breast
DIRECTIONS
400g flat rice noodles
Heat a large frying pan over medium heat. Slice
chicken into strips & add to pan until cooked all the 2 eggs, whisked
way through. Set aside.
Green onion, chopped
Meanwhile cook rice noodles as per the instructions
on packet. Bean shoots
In the same pan, scramble eggs & set aside. Crushed peanuts
Add noodles to the pan with all of the sauces, as well 1 tbsp tamarind paste
as vegetables. Add chicken & noodles & stir until well
combined. 1 tbsp brown sugar
Serve in a bowl & top with a sprinkle of crushed 1 tbsp oyster sauce
peanuts.
1 tbsp sesame oil
1 tsp minced garlic
1 lime
Turkey meatballs
540 calories (not incl. parmesan) C 51 P 32.5 F 23.5
200g uncooked pasta Cook pasta as per instructions on packet

(will give you about 100g
cooked per serve) Combine turkey, breadcrumbs, egg, oregano, basil,
parsley, garlic & chilli flakes. Season with salt &
500g turkey mince pepper
1 jar passata sauce Roll mixture into meatballs (makes about 24)
1/2 cup panko Cook meatballs in large pan over medium heat. Turn
breadcrumbs occasionally until brown on all sides
2 egg yolks Reduce heat & stir in passata sauce. Let that simmer,
turning meatballs until cooked all the way through
1 tsp dried oregano and the sauce has thickened
1 tsp dried basil Drain the excess water from zoodles & add to bowl.
Top with meatballs & passata sauce & sprinkle with
1/2 tsp garlic powder parmesan
1/2 tsp chilli flakes TIPS

Prep meatballs and zoodles in bulk for easier prep
throughout the week
Zoodles are a perfect swap for low calorie options

Chicken S A N C H O Y B A O
READY IN 15 MIN MAKES 6 CUPS
172 cals per cup C 12 P 20 F 7
Heat oil in a large pan over medium heat. Add 500g chicken mince
chicken mince & cook until cooked through. Grate
ginger into chicken & cook for a further minute 3cm knob of ginger,
grated
Add carrot, water chestnuts, onion, soy sauce, oyster
sauce, sesame oil & chilli into pan and toss until 1 carrot, grated
vegetables soften. Leave some green onion for
garnish. 100g water chestnuts,
chopped
Spread chicken mince evenly among 4 lettuce cups
1 green onion
Top with left over green onion.
2 tbsp soy sauce
TIPS
1 tbsp oyster sauce
Cook mince filling in bulk if you are meal prepping &
assemble the lettuce cups fresh 1 tbsp sesame oil
1 red chilli, chopped
6 lettuce leaf cups

Thai beef salad
500g rump steak Heat pan over medium heat. Cook steak for 2-3
minutes on each side for medium or until cooked to
1 lebanese, thinly sliced your liking. Set aside to rest.
& halved
Whilst steak is cooking, cook rice noodles according
1 punnet cherry to directions on packet.
tomatoes, halved
For dressing, add chilli, lime juice, sesame oil, brown
1/2 cup thai basil or sugar, fish sauce, soy sauce & minced garlic into a
coriander bowl & stir well.
Vermicelli thin rice Place noodles in the bottom of the bowl. Add
noodles tomatoes, cucumber & onion. Thinly slice steak &
add to the top.
1 red chilli, finely sliced Drizzle with dressing and add basil.
Lime juice
1 tbsp sesame oil
2 tbsp brown sugar
1 tbsp fish sauce
2 tbsp soy sauce
1 tsp minced garlic

Lemon pepper
SALMON & GREENS
388 calories C 16 P 41 F 18.5
2 salmon fillets Preheat oven to 180°C
1/2 lemon, juiced Place salmon fillet on baking dish. Squeeze lemon &
crack pepper on each fillet.
1 bunch broccolini
Bake for 15 minutes.
2 zucchini, sliced in half
& quartered Serve with broccolini, zucchini, beans & carrots.
2 carrot, sliced in half &

quartered TIPS
This meal is a perfect way to volume eat by filling
Handful of green beans
your remaining portion of plate with non-starchy veg
to save calories.
Cracked pepper
Can swap vegetables depending on preference.
Pairs well with sweet potato mash.
Moroccan
COUSCOUS SALAD
359 calories C 56 P 10 F 12.5
1/2 cup instant couscous Preheat oven to 220°C
2/3 cup chicken stock Chop sweet potato & add to baking tray. Season
with salt & pepper & bake for 30-40min
1 sweet potato, chopped
& baked Cook couscous according to packet directions using
stock in place of water. Once cook, fluff the couscous
50g cherry tomatoes, up with a fork & mix through spice mix
halved
Meanwhile chop remaining ingredients
1/2 cup shallots,
chopped Add couscous to a large bowl & toss through
ingredients
1/2 can chickpeas, rinsed
& drained TIPS
Cook sweet potato in bulk & store in fridge for quick
2 tsp Moroccan
assembly
seasoning
Add chicken for extra protein

1 tbsp olive oil
1 tbsp lemon juice

Salmon P O K E B O W L
Preheat oven to 180°C. 1 salmon fillet, skin off
Place salmon on tray & bake for 12-15min
1/2 cup brown rice
Place rice in the bottom of the bowl for a base. Pull
salmon & add to the bowl. Add cucumber, avo, edamame 1/2 avocado, sliced
& carrot.
1/2 cucumber, spiralised
Serve with seaweed squares & top with kewpie mayo & or sliced & halved
soy sauce.
1/4 cup carrot, grated
TIPS
Spring onions, thinly
Use pre-cooked cups of rice for easier tracking & to save sliced
time prepping or cook ingredients in bulk!
Seaweed squares
Swap ingredients depending on your preferences &
adjust macros accordingly Edamame beans
Swap to half fat kewpie to save calories Kewpie mayo
Soy sauce
Greek B O W L S
READY IN 25 MINUTES SERVES 3
500g chicken breast Season chicken with garlic, oregano & salt + pepper
& cook over medium heat until cooked all the way
1 tsp minced garlic through OR air fry on 180 for 15-20min
Oregano
Peel & chop potatoes, season with oregano & salt +
pepper then drizzle with olive oil & air fry for 10min on
Salt + pepper
180-200
1 tbsp olive oil
Meanwhile chop vegetables & cut pita into strips
4-5 potatoes, chopped
(100g cooked per serve) Assemble all your ingredients in the bowl, top with
feta & tzatziki as well as lemon wedge
1 punnet cherry tomatoes,
halved
1 cucumber, sliced &

quartered
1 red onion, thinly sliced
2 cup olives (optional)
Crumbled feta
1 tbsp Tzatziki sauce per

serve
Lemon wedges
1 pita bread, cut into strips

Chicken V E G G I E B A K E
Preheat oven to 180°C. 500g boneless chicken
thigh (can use breast
Chop up chicken thigh & vegetables and place into but more likely to dry
a baking tray. out)
Sprinkle dried french onion soup mix & cheese over 2 sweet potato,
the top & mix through. chopped
Bake for 45-60min. Stir through every 20 minutes 2-3 zucchini, chopped
until cooked til desired.
1/2 kent pumpkin,
TIPS chopped
Swap vegetables according to preferences. 1/2 packet of french

onion soup mix
This is the perfect meal for meal prep as it lasts
really well in the fridge for a couple of days! Grated cheese
Zucchini L A S A G N E
500g lean beef mince Preheat oven to 200°C
1 large onion, finely Heat oil in a large pan over medium heat. Add garlic
diced & onions & cook until aromatic. Add mince & cook
until browned.
2 cloves of garlic,
minced Add crushed tomatoes & pasta sauce into pan & let
simmer.
1 can crushed
tomatoes While the sauce is cooking, slice zucchini into long
strips to act as pasta sheets. Set aside for 10min on a
1/2 jar of pasta sauce paper towel to reduce moisture
1/2 cup of basil, In a separate bowl, mix ricotta cheese, parmesan &
chopped egg.
3 medium zucchinis, Start assembling your lasagne by layering zucchini

sliced (long ways) on the bottom first. Then a mince sauce layer,
followed by ricotta.
1/4 cup parmesan Repeat process until there is no mixture left.
cheese, shredded
Top with shredded cheese and bake for 45min
200g ricotta cheese
Serve with salad
1 large egg
TIPS
2 cups tasty cheese
Zucchini pasta is not essential but it's a great way to
shredded
save calories. Can swap back to normal pasta if
desired.
Chicken + halloumi
SWEET POTATO SALAD
READY 30-40 MIN SERVES 2
1 chicken breast, cut Preheat oven to 200°C. Place sweet potato on baking
into strips tray. Add oil & salt & pepper to season. Bake for 30-
40min or until desired.
4-5 slices of halloumi,
diced Once sweet potato is almost done. Spread nuts on a
baking tray & cook until golden brown. Usually takes
1 sweet potato, about 5-6min.
chopped
Heat a medium frying pan over medium heat. Add
1 punnet cherry chicken strips and cook until cooked all the way
tomatoes, halved through. Once chicken is cooked, set aside & then
add halloumi to pan. Cook until golden brown on
2 handfuls of baby both sides (1-2min)
spinach
Add baby spinach, sweet potato, cherry tomatoes,
1/4 cup of pine nuts, chicken & halloumi into a bowl. Top with pine nuts &
roasted drizzle with balsamic vinegar.
Balsamic vinegar TIPS
Cook & prepare all ingredients in bulk and then

make fresh as you go.
Chilli C O N C A R N E
500g lean beef mince Cook rice in a medium saucepan of boiling water.
1 cup brown rice Meanwhile, heat oil in a large pan. Add onion & garlic
& cook until softened. Add beef & spices and cook
1 onion, finely diced until browned.
1 clove garlic, crushed Add tomatoes, paste & stock & bring to the boil.
Reduce heat & simmer for 10 minute or until mixture
1 tsp ground cumin thickens. Add drained beans into the mixture.
1 tsp dried chilli flakes Serve on rice & topped with a tbsp of greek yoghurt.
Sprinkle parsley over the top.
1 can diced tomatoes
2 tsp tomato paste
1 cup beef stock
1 can of four bean mix,

drained
Plain greek yoghurt
Parsley, coarsely
chopped
Sweet potato H A L L O U M I F R I T T A T A
DIRECTIONS
INGREDIENTS
Preheat oven to 180°C. Line baking tray with baking paper. 1 large sweet potato,
chopped into small
Cut sweet potato into 2cm cubes. Put into a container of pieces
water & microwave for 2-3 min to soften.
150g halloumi cheese,
Add baby spinach, sweet potato, halloumi & tomatoes to chopped
the tray.
1 punnet cherry tomatoes
Whisk eggs & cream & season with salt and pepper. Pour
over vegetables in the tray making sure everything is 2 handfuls of baby
covered. spinach
Bake in over for 30min or until cooked through. 6 eggs

Allow to cool before removing from tray. Serve with salad.
1/2 cup of light thickened
You can swap & add ingredients as you choose. This is cream
the perfect recipe for all the random leftovers in the
fridge! Salt & pepper to season
Pumpkin + Mushroom
RISOTTO
INGREDIENTS READY IN 50 MIN SERVES 4
1 cup arborio rice
1L chicken stock
DIRECTIONS
500g pumpkin
Preheat oven to 180°C. Line a baking tray with baking
paper & set aside. Chop pumpkin, place on the tray
1 punnet mushrooms,
& drizzle with oil. Season with salt & pepper & bake
thinly sliced
for 15min
2 garlic cloves, crushed

Meanwhile, bring stock to a boil in a saucepan over
medium heat. Reduce heat to low & keep it
1/2 cup white wine
simmering.
1 small packet of baby

Heat oil in a pan. Add onion & garlic, as well as
spinach
mushroom. Cook until softened. Set aside
1/2 cup parmesan

Add the rice & continually stir for a few minutes. Add
cheese
the wine and cook until wine is absorbed. Make sure
you are continually stirring. Add 1/2 a cup of the
1/2 cup shredded tasty
stock and continually stir until all liquid is absorbed.
cheese
Continue this process for around 20 minutes or until
the rice is fully cooked.
1 tbsp olive oil
Add the mushroom, pumpkin, spinach to the rice.
Salt & pepper
Followed by the parmesan & tasty cheese. Divide
into four portions!
Can add chicken for extra protein

lower cal
MAC & CHEESE
200g macaroni Preheat oven to 180°C
30g shredded Cook macaroni as per packet instructions

mozarella cheese
Add only 30g shredded cheese (the rest will go on
50g shredded tasty top), mozarella, ricotta & milk to a saucepan & cook
cheese over low heat. Season with salt and pepper
30g light ricotta cheese Add cooked macaroni & stir til well combined.
150ml milk of choice Add to a baking dish & top with remaining cheese.
(I use lite) Cook in oven until golden brown
Salt & pepper

Fish tacos & M A N G O S A L S A
Preheat oven to 200°C. 200g barramundi fillets
Cut barramundi into small slices & cover in taco
seasoning. Lay each piece flat on a greased baking 4 corn tortillas
tray & bake for 12-15 min. Alternatively you can cook
fish in a pan. 1 tbsp taco seasoning
Meanwhile prepare mango salsa. In a small bowl, 1 mango, diced

combine diced mango, red onion, avocado, chilli &
lime juice. Toss gently & set aside. 1 avocado, diced
Heat corn tortillas in microwave as per instructions 1/2 red onion, finely
on packet. diced
Top tortillas with cabbage, fish & salsa + coriander. 1/4 red cabbage, sliced
TIPS
Juice of 1/2 lime
Prepare ingredients in bulk and then assemble fresh
each day. I like to cook my fish fresh each time I 1 chilli
have this for meal prep as a personal preference.
Coriander
Honey lemon
PRAWN STIR FRY
1/3 cup brown rice
650g uncooked king

prawns DIRECTIONS
1 tsp sesame seeds Cook rice in a medium saucepan of boiling water.
1 onion, sliced Heat wok or large pan over medium heat. Cook
prawns and set aside.
1 bunch broccolini
Stir-fry onion for 2-3min. Return prawns to wok,
1 carrot, cut into along with broccolini, carrot, lemon juice, honey &
matchsticks ginger.
2 tbsp lemon juice Serve with rice & sprinkle with sesame seeds & green
onion/shallots.
1 tbsp honey
2cm piece of ginger,

grated
2 green onions, thinly

sliced
Pulled beef loaded S W E E T P O T A T O
Can prepare pulled beef or pork in slow cooker & 100g sweet potato,
shredding yourself or you can buy pre bought. Add chopped
taco seasoning.
100g pulled beef or pork
Chop sweet potatoes, season with salt & pepper
bake or cook in air fryer. 10 min on 180 degrees. 1/2 avocado, mashed
Meanwhile, chop onion & tomato, as well as mash 1/2 tomato, diced
avocado
30g corn kernels
Add sweet potato to bowl, top with beef, beans,
tomato, onion, corn, avocado & sour cream 1/4 red onion, diced
Enjoy!
30g black beans,
TIPS washed & rinsed
Prep all ingredients that you can in bulk & assemble 1 tbsp light sour cream
fresh each night
Taco seasoning
Moussaka stack
WITH LEMON YOGHURT
INGREDIENTS
500g lean beef mince
1 can diced tomatoes

DIRECTIONS
1 onion, finely diced Heat a large non-stick pan over medium heat. Cook
onion & garlic until aromatic. Add beef & cook until
1 clove garlic, crushed browned.
1/2 tsp cinnamon Add tomato, beef stock & spices. Reduce heat &
simmer until liquid is absorbed.
1/2 tsp of nutmeg Remove from heat & stir in herbs.
1/2 cup of beef stock While mince is cooking, slice eggplant lengthways
into 6 slices, as well as quarter the capsicum. Place
1/4 cup of basil leaves on a tray & cook under a heated grill plate until
browned & tender.
2 eggplant, sliced
lengthways Combine yoghurt, rind & juice in a small bowl.
2 capsicum, quartered Stack beef sauce, eggplant & capsicum in multiple

layers. Top with rocked & drizzle with yoghurt sauce.
1/2 cup plain greek
yoghurt
2 tsp lemon grind, finely

grated
1 tbsp lemon juice
Baby rocket leaves

Teriyaki salmon
ONE PAN BAKE
READY 30MIN SERVES 2
2 salmon fillets Preheat oven to 200°C. Line baking tray with baking
paper
1 bunch broccolini
Place sweet potato on tray making sure you leave
1 sweet potato, thinly some room for the salmon & broccolini. Bake for 10-
slices 15min.
1 tbsp sesame oil Meanwhile combine sesame oil, soy sauce, maple
syrup & sesame seeds in a bowl & set aside.
1/4 cup soy sauce
Remove tray & add salmon & broccolini. Pour
3 tbsp sugar free marinade sauce over the salmon & vegetables. Bake
maple syrup or honey for a further 12-15 minutes.
1 tbsp sesame seeds

Chicken B L A T
100g chicken breast
1 Turkish roll
DIRECTIONS
1/4 avocado Heat a large non-stick pan over medium heat.
Cook bacon rasher first and set aside. Then slice
1 slice tasty cheese chicken breast into medium to small sized pieces,
add to pan & until cooked all the way through
1 rasher short cut
bacon Slice roll in half & add to toaster
Lettuce slices Assemble roll with all ingredients & top with aioli.
Can swap sauce if you prefer - just adjust macros
15ml lite aioli accordingly!
Cheesy beef T A C O R I C E
INGREDIENTS 420 calories C 31 P 32.6 F 16.6
500g extra lean beef

mince
DIRECTIONS
40g tomato paste Spray pan with extra virgin olive oil & cook onion to
soften
Jar of tomato & basil
dolmio pasta sauce Add mince and cook until all the way through
Packet of taco Mix in tomato paste & pasta sauce as well as the rice
seasoning + 1/2 cup of water & cook for a further few minutes
250g rice (I use a 2 Spread in the bottom of baking tray & top with
serving pack of pre- cheese
cooked packet rice)
Bake until cheese is melted & then top with tbsp of
1 onion sour cream, diced tomato & spring onion to garnish
50g shredded cheese
NOTE: can add avocado - just adjust macros
50g mozarella cheese accordingly
Top with 1 tbsp sour

cream, diced tomato &
spring onions
Peanut satay N O O D L E B O W L
Cook noodles as per the instructions on packet 2 chicken breast, sliced
Meanwhile heat a large non-stick pan over medium 1 packet vermicelli

heat. Add chicken and cook until all the way through noodles (I use WaiWai
brand)
Slice cabbages, carrot, spring onion & add into a
bowl. Toss well Red cabbage, thinly
sliced
For the sauce, add peanut butter, maple syrup,
garlic & stir well. Add a little bit of water & stir. Keep Cabbage, thinly sliced
adding water until you get desired consistency. It
should be like a dressing rather than a thick sauce! Carrot, thinly sliced
TIPS Spring onion, chopped

For easy prep you can use ready made coleslaw
mixes from Woolworths or Coles. 1 tbsp peanut butter
Have noodles, chicken & coleslaw prepped in bulk & 1 tbsp sugar free maple
can assemble fresh every time syrup
1 tsp minced garlic

Chicken pesto P I Z Z A
459 calories C 36 P 31.7 F 20.3
Preheat oven to 200°C Helgas wholemeal wrap
Place wrap on a pizza tray. Spread pesto sauce 30g Leggo's pesto sauce
evenly over wrap. Save some pesto to drip over the
top 80g shredded chicken
Add chicken, tomato, small dollops of ricotta & 30g light ricotta cheese
bocconcini, as well as remaining bits of pesto
30g cherry bocconcini,
Add to oven & cook until desired halved
5-6 cherry tomatoes

TIPS
Using wraps for homemade pizza bases is an
awesome way to save calories & is the perfect
'fakeaway' meal for the weekends
Get creative with different toppings & make your

own combinations!
No Crumb
LOADED CHICKEN PARMI
INGREDIENTS READY IN 30 MINUTES SERVES 2
1 chicken breast 286 calories (not including sides) C 5 P 25 F 18
50g pizza sauce

DIRECTIONS
2 slices of prosciutto
Heat a grill pan over medium heat.
1 small tomato, sliced

Lay chicken breast flat & then slice lengthways so
you have two pieces. Alternatively if you want bigger
1/4 avocado, sliced
portions you can use the whole chicken breast.
Season with salt & pepper, then add to grill. Turning
2 slices tasty cheese
once the pieces have browned on one side.
Set chicken aside then assemble pizza sauce,

prosciutto, tomato & avocado on top of the chicken
breast. Add slices of cheese & place under grill until
cheese is melted.
Serve with veggies or salad & chips

Spinach + ricotta
ZUCCHINI CANNELONI
READY 45 MIN SERVES 3
3 large zucchini Preheat oven to 200°C. Grease a large rectangle baking dish
& spread passata sauce evenly across the bottom
300g light ricotta cheese
Cut ends off zucchini & then use a vegetable peeler to
200g baby spinach horizontally slice zucchini from top to bottom so it creates a
long ribbon. Repeat with remaining zucchini & lay all pieces
1/2 cup shredded on a piece of paper towel to reduce any excess moisture.
parmesan cheese
Add baby spinach to a microwave save bowl & microwave
500g tomato & basil for 1 min 30 sec until wilted. Let it cool for a few minutes &
passata sauce roughly chop.
1 egg In a separate bowl, place ricotta, 1/4 cup of parmesan, egg

yolk, garlic & baby spinach & season with salt & pepper. Stir
50g shredded tasty well to combine.
cheese
Lay 4 ribbons on your chopping board, making sure they
1 tsp minced garlic slightly overlap. Place a couple of spoonfuls of ricotta
mixture on the ends closest to you & then roll up.
Salt & pepper Place them seam-side down over the sauce in the baking
dish. Repeat with remaining ribbons & ricotta.
Fresh basil
Sprinkle remaining parmesan & shredded cheese. Bake for
30min or until golden brown. Top with fresh basil
Thai G R E E N C U R R Y
200g uncooked rice of
choice
DIRECTIONS
500g chicken breast,
diced Cook rice as per the packet instructions
1 tbsp green curry Meanwhile, cook chicken until browned & set aside.
paste
Heat oil in a large frying pan over medium-high
1 brown onion, diced heat. Add onions & cook until softened. Add curry
paste and stir until fragrant.
400ml light coconut
milk Add coconut milk and bring it to a simmer. Add
chicken, and chopped vegetables. Sprinkle in sugar
Zucchini, sliced and stir through. Let it simmer until vegetables are
cooked.
Broccoli
Add rice to plate & then top with curry
Snow peas TIPS
1 tsp brown or white Can swap chicken to prawns or tofu

sugar
Can also substitute green curry paste for red or
yellow
Pulled chicken E N C H I L A D A S
Preheat oven to 200°C 6 mini tortillas
Put chicken in a bowl & mix through salsa. Save half 250g pulled chicken
of the jar for the topping
375g jar thick & chunky
Lay tortilla flat & add a couple of spoons of the salsa
chicken mix, laying it closer to the edge for easy
rolling. Roll up tortilla & place in a baking tray. 50g shredded cheese
Repeat process with remaining tortillas!
1 small red onion, diced
Spread the remaiing salsa over the top & then
sprinkle with shredded cheese. Place in over for 1 avocado, diced
around 15-20min
Light sour cream (1 tbsp
Top with onion, avo & sour cream per serve)
Lamb kofta WRAP
INGREDIENTS
READY IN 30 MINUTES MAKES 8 KOFTAS
KOFTAS 424 calories for 1 wrap C 40 P 33 F 15
500g lamb mince

DIRECTIONS
1 onion, finely chopped
Combine mince, onion, garlic & all seasonings in a bowl.
1 tsp minced garlic
Shape mince into small sausage like shapes & heat in a
1 tbsp parsley, chopped large frying pan over medium heat. Cook for 2-3min on
each side until cooked through.
1 tsp ground cumin
Lay wrap flat & spread tzatziki. Add rocket, followed by two
1 tbsp dried oregano koftas & remaining ingredients. Roll up & enjoy!
Salt & pepper
WRAP + FILLING
1 Mission souvlaki wrap
4 cherry tomatoes, halved
Cucumber, sliced &

halved
Handful of rocket
1 tbsp tzatziki
Chicken caprese
PASTA SALAD
475 calories C 45.5 P 30 F 18.5

200g penne pasta
1 chicken breast, thinly

slices DIRECTIONS
1 punnett cherry Cook pasta as per packet instructions

tomatoes
Meanwhile, heat pan over medium heat. Add chicken
200g cherry bocconcini & cook until browned.
1 cup fresh basil Chop cherry tomatoes & bocconcini in halves
Balsamic glaze Let pasta cool & then add to a bowl. Mix through
chicken, tomatoes & cheese as well as basil.
Drizzle with balsamic & enjoy!
TIPS
Can use baby spinach to add volume to your meal!

Chilli prawn
SUSHI BOATS
READY 15 MINUTES MAKES 4 BOATS
250g uncooked & Cook rice as per instructions on packet (can also use
peeled prawns rice cups)
1 cucumber Add prawns to a bowl & season with salt + pepper,

garlic salt & paprika (can add chilli flakes for extra
1/2 avocado spiciness)
Salt & pepper In a small non-stick pan, cook prawns over medium-
high heat.
Garlic salt
Cut cucumber in half long-ways & half again if using
Paprika continental cucumber. Dig out the centre & fill with
rice. Place slices of avocado over the top, then
Chilli flakes (optional) cooked prawns.
Kewpie mayo Top with kewpie mayo or sriracha
TIPS
Cook & prepare all ingredients in bulk for easy

assembly.
Can also make with tuna or chicken
Burger B O W L

INGREDIENTS
469 calories (not including sauce) C 28.4 P 42 F 21
500g extra lean mince
DIRECTIONS
1/2 onion, diced
Add chips to air fryer for 10min on 200 degrees
300g potato chips (100g per
Cook off mince & season with whatever seasonings serve)
you like (I usually use paprika, garlic salt & rosemary,
pepper). Can chop up onion & garlic to add to 60g shredded tasty cheese
mince if you like. (20g per serve)
Chop up fillings and assemble bowl Lettuce
Top with whatever sauce you like Cherry tomatoes
TIPS Gherkins
Fill up majority of your bowl with lettuce to add a Sriracha maple mayo sauce:
heap of volume to the meal for little calories 1 tbsp Hellman’s light mayo
Squirt of sriracha
1 tbsp sugar free maple syrup
B B Q C H I C K E N quesadilla
INGREDIENTS READY IN 5 MINUTES SERVES 1
1 high protein wrap 444 calories C 33 P 30 F 21
70g shredded chicken

DIRECTIONS
30g shredded tasty
Lay wrap flat & cover half with shredded chicken
cheese
Add BBQ sauce & the sprinkle shredded cheese over

BBQ sauce
the top
Fold the wrap over & add to toaster. Cook until

desired
Enjoy!
TIPS
Add any other ingredients that you like i.e
mushroom, capsicum, onion
Spring roll B O W L
513 calories C 62 P 39.6 F 13
Spray pan with extra virgin olive spray & add chicken 500g chicken mince
mince until cooked all the way through
100g uncooked vermicelli rice
noodles
While chicken is cooking, cook noodles as per packet
instructions
2 carrots, julienned
Chop all of your veggies and add to pan (except spring 1/2 cabbage, thinly sliced
onion - that is for topping). Add garlic & ginger as well
1 punnet mushrooms, finely
Add sauces and stir until well combined chopped
1 sachet of san choy bao mix

Drain noodles and add to bowl and then top with spring
roll mixture. Add spring onions to garnish
Drizzle of soy sauce
1 tbsp sesame oil
1 tsp minced garlic
1 tsp minced ginger
Spring onion, chopped

Pulled pork B A O B U N S
READY IN 20MIN MAKES 6 BUNS

INGREDIENTS
188 calories per bao bun (not inc kewpie) C 28 P 12 F 3
250g pulled pork
DIRECTIONS 6 bao buns (I use Mr

Can prepare pulled pork or use pre-made Chen's brand)
Add pork shoulder to oven tray & bake as per packet
instructions. Shred & set aside 2 tbsp hoi sin sauce (I
use Lee Kum Kee)
Steam bao buns as per instructions on packet
1 carrot, peeled & thinly
Meanwhile, add pork to pan & add hoi sin sauce. Stir sliced
until well combined & cooked through
Cucumber, thinly sliced
Chop up cucumber & carrot. Set aside
Sesame seeds
Once buns are cooked, assemble by putting a small
amount of meat, cucumber & carrot. Sprinkle with 1/2 fat kewpie mayo
sesame seeds and kewpie mayo
TIPS
Get creative with different flavour combinations i.e pork belly,
southern fried or Japanese style chicken, prawns, tofu
Sweet chilli chicken
BURGER + CHIPS
INGREDIENTS 621 calories C 59.5 P 32 F 27
1/2 chicken breast
100g potato chips DIRECTIONS

Slice chicken breast in half long ways & season with
American Jack cheese paprika, salt + pepper, garlic + onion powder. If you
slice have a dual air fryer cook on 180 for 15min (otherwise
cook in pan as normal)
1 brioche bun
Meanwhile season chips with paprika + salt &
15g hellmans light pepper & add to air fryer for 10min on 180-200
mayonnaise
Toast brioche bun & chop up lettuce + tomato &
15ml trident sweet chilli assemble on burger. Mix mayo + sweet chilli and
sauce spread on the top side slice of the brioche
Lettuce Add chicken + slice of cheese (can even place this

on top of the chicken if cooking in the pan)
2 slices of tomato
Add chips to the side & enjoy!
Paprika
Salt + pepper
Garlic powder
Onion powder
lower cal
CARBONARA
527 calories (not including cheese) C 58 P 32 F 18

500g chicken breast,
diced
DIRECTIONS
300g spaghetti
Cook pasta as per instructions on packet. Keep
100g rindless short cut some water to go in the pan
bacon, diced
Heat oil in a large non-stick pan over medium heat.
1 onion, diced Cook onion, garlic & bacon until aromatic. Set aside
1 tsp minced garlic Add chicken to pan & cook until browned. Return
bacon & onion back to pan, as well as cooked pasta.
1 cup mushroom, sliced Toss until combined
2 eggs In a small bowl, whisk eggs & season with salt and
pepper.
1 tbsp extra virgin olive Pour over pasta & stir - this needs to be done
oil straight away before it cooks. Add a couple of
spoonfuls of pasta water & stir until creamy. Add
Parmesan cheese more pasta water if necessary
Salt & pepper Add to bowl & sprinkle with parmesan
Can add 1/2 cup of cream if you want a creamy

version. Adjust macros accordingly!
Teriyaki chicken P O K E B O W L
459 calories C 44.2 P 48 F 11
Cook chicken over medium heat until cooked all the way 500g chicken breast
through
300g cooked rice (100g for
each serve)
Meanwhile, cook rice as per packet instructions (or use
pre-cooked microwave rice)
Teriyaki sauce meal base
sachet
Add teriyaki sauce & cook for a further few minutes
1 carrot, julienned
Chop up vegetables and assemble in bowl with rice &
chicken. Top with spring onion to garnish & sprinkle with 1 cucumber, julienned
sesame seeds
Spring onion
NOTE: If you add kewpie mayo adjust macros accordingly

1 avocado
as not included in calories
Sprinkle of sesame seeds
OPTIONAL: 15g 1/2 fat kewpie

mayo
Honey Mustard C H I C K E N

INGREDIENTS
2 chicken breast
DIRECTIONS
300g white rice, cooked
Cook rice as per instructions on packet
Masterfoods honey
Bring 1 inch of water to a boil in large pot. Prep and mustard meal base
chop vegetables & add them to a steamer basket &
place over boiling water. Note: zucchini cooks faster 1 can light coconut
than other veggies so add to the steamer a little cream
while after the others!
Sweet potato, peeled.&
While veggies are steaming, slice chicken breast & chopped
cook over medium heat in a large pan until cooked
all the way through. Broccoli, chopped
Once chicken is cooked, add sachet of honey Zucchini, sliced

mustard chicken & coconut cream. Let simmer for a
4-5 minutes.
Add serving of rice & vegetables to plate & then top

with chicken & extra sauce.
This recipe is perfect for a weeks worth of meal prep!

Tuna salad
INGREDIENTS 394 calories C 13 P 28 F 25
95g tin of tuna (flavour

of choice)
DIRECTIONS
2 handfuls baby Add 2 large handfuls of spinach mix to bowl
spinach or other salad
mix Add tuna, tomatoes, avocado, cucumber & feta
Cherry tomatoes, Top with dressing of choice & enjoy

halved
1/2 avocado TIPS
30g crumbled feta Swap ingredients as you please i.e change your
protein source to chicken or ham
Cucumber, sliced
Dressing of choice or
kewpie mayo
SNACKS + TREATS
Rice cakes
TUNA & AVOCADO

2 rice cakes
1/4 avocado
1 small tin tuna of choice
226 calories + 28g protein
PB & BANANA
2 rice cakes
1 banana
1 serving Mayver's peanut butter
CHEESE & TOMATO
40g light ricotta cheese

Tomato sliced
Basil leaves (optional)
Salt & pepper
Loaded C R U S K I T S
2 cruskits Spread cruskit with ricotta cheese. Add tomato,

avocado & chicken breast.
2 slices chicken breast
Season with salt & pepper. Enjoy!
2-3 slices tomato
Ricotta cheese
1/4 avocado, sliced
Salt & pepper

Mini Egg M U F F I N S
READY IN 35 MIN MAKES 9-10 MUFFINS
127 calories per muffin C2P8F9
Preheat oven to 180°C.
6 eggs
Heat a small pan over high heat. Cook bacon until

1/2 cup light thickened
crispy.
cream
In a separate bowl, whisk eggs & cream until well

3 bacon rashers, diced
combined. Season with salt & pepper.
1 cup shredded cheese

Lightly grease a muffin tray & evenly place spinach,
tomatoes, bacon, cheese between the spaces. Pour
1 punnett cherry
egg mixture evenly into each space as well.
tomatoes, halved
Pake in over for 20-30min. Let cool before serving.

Baby spinach
Tuna cucumber B I T E S

Cut cucumber into thin slices 1 lebanese cucumber
Place onto a plate & add a spoonful of tuna to each 1 can tuna
piece of cucumber
Sesame seeds
Sprinkle with sesame seeds
Can also top with kewpie mayo, but adjust macros

accordingly
Zucchini F R I T T E R S
READY IN 20MIN MAKES 8-10 FRITTERS
105 calories C6P6F7
2 zucchini, grated Grate zucchini & make sure it is properly drained
1 carrot, grated Combine zucchini, flour, parmesan, garlic, onion, egg

in a bowl & season with salt and pepper.
1/4 cup of flour, sifted
Heat oil in large pan over medium heat. Scoop a
1/4 cup parmesan, tablespoon of batter for each fritter. Flatten with
grated spatula.
Cook until nicely golden on each side (approx 2min
1/2 cup onion, finely each side)
diced
TIPS
1 cloves garlic, crushed Can have as a snack on the go or stack multiple
fritters, add bacon, eggs & avocado and have as a
1 egg breakfast or lunch meal!
2 tbsp vegetable oil
Salt & pepper

Build your own
PIZZA SUBS
READY 15-20 MIN SERVES 1
Have 1.5-2 serves for a more filling lunch
1 english muffin Preheat oven to 200°C. Can also cook them under
the grill.
1 serve pizza
sauce/tomato paste Cut english muffin in half & place on a baking tray.
Start layering on pizza sauce, followed by the rest of
2 slices of ham, diced your toppings.
25g shredded tasty or Place in oven for 5-10 minutes or until golden on top.
mozzarella cheese
2 slices of tomato TIPS

Can add or change any toppings you want & adjust
Baby spinach macros accordingly
Double the serving and use it for a main meal

Blueberry
OATMEAL BITES
68 calories for 2 bites C 12 P 2 F 2
1 cup blueberries Preheat oven to 200°C & grease a mini muffin tray
1 cup rolled oats Mash banana in a small bowl. Stir in egg, milk &
vanilla extract
1 egg
In a separate bowl combine all dry ingredients,
1 overripe banana except blueberries. Mix til well combined.
1/2 tsp baking powder Pour wet ingredients into dry and stir well.
1 tbsp slivered almonds Spoon into prepared tray and top with 2-3
blueberries per oat bite
1 tsp cinnamon
Bake in oven for 15min or until cooked through.
1 tbsp brown sugar
3/4 cup almond milk
1 tsp vanilla extract

Pesto B R U S C H E T T A
Cut muffin in half & add to toaster. Toast til desired
1 English muffin
In a separate bowl, add chopped tomato, onion &

20g Leggo's pesto
basil & mix til well combined.
sauce
Once muffin is toasted, spread pesto evenly across.

1/2 tomato, diced
Assemble tomato mixture on top & then add
bocconcini.
4-5 pieces of cherry
bocconcini, halved
Drizzle with balsamic glaze
1/2 small red onion,

TIPS
diced
Make tomato & onion mix in bulk for meal prep &
4 fresh basil leaves,
easy assembly for following days!
roughly chopped
Add poached eggs & avo for a yummy breakfast
Balsamic glaze
option!
Sausage R O L L S
READY IN 45MIN MAKES 25-30 PIECES
129 calories per roll C 14 P 4 F 7
500g sausage mince Thaw puff pastry

(can use whatever
mince you like) Preheat oven to 200°C
2.5 sheets puff pastry Combine mince, zucchini, carrot, onion,

breadcrumbs & garlic in a bowl. Season with salt &
1 zucchini, grated pepper.
1 carrot, grated Whisk egg & milk in a small bowl. Set aside.
1 onion, finely chopped Lay sheet of pastry flat & cut in half horizontally.
Spoon the mixture along the long side of the the
1 tsp minced garlic pastry. Brush opposite edge with egg mixture
1/2 cup breadcrumbs Roll up pastry & finish with the seam side down!
Brush the top with egg mixture & cut into 5-6 short
1 egg pieces. Add pieces to baking tray (keeping seam
side down).
1 tbsp milk Repeat with remaining mixture
Salt & pepper Baking for 25-30 minutes or until golden brown
Peanut butter C U P S
READY IN 1 HR 20 MAKES 9
BASE Blend oats into a flour consistency & add to a large

bowl.
3 tbsp smooth peanut
butter (I use Mayver's) In a small pot over low heat, melt coconut oil, peanut
butter & maple syrup. Continue to stir to ensure that
3 tbsp sugar free you don't burn the caramel.
maple syrup
Once everything is melted & makes a caramel
1 cup rolled oats, consistency, add to oat mixture. Mix until well
blended combined. It should be almost like a paste.
30g vanilla protein Press mixture evenly into the base of muffin tray. Use
powder (1 scoop) a silicone tray if you can as it's easier to pop out at
the end!
1 tbsp coconut oil
In microwave, melt tsp of coconut oil with choc
TOP chips. Stir well & then evenly spread over each of the
peanut butter cups.
80g dark choc chips
Refrigerate for at least an hour before removing from
1 tsp coconut oil mould
Pizza S C R O L L S
READY IN 30MIN MAKES 10 SCROLLS

95 calories C 9 P 5 F 4.5
1 sheet of puff pastry
Preheat oven to 200°C
110g english ham, sliced
Lay sheet of pastry flat & spread pizza sauce evenly
50g shredded tasty
Slice up ham & then lay evenly over pastry sheet. cheese
Sprinkle with cheese
50g Leggo's pizza base
Tightly roll sheet until it forms a log. Cut into 10 even sauce
pieces & lay on greased flat tray.
1 egg (for egg wash)
Whisk 1 egg & a dash of water. Brush outside of each
piece
Place in oven & bake for 15-20min

TIPS
Get creative with different flavour combos i.e

spinach & ricotta, chicken & mushroom
Choc Protein
MICROWAVE MUG CAKE
(not including filings or toppings)
15g plain or oat flour Combine all ingredients in a small bowl & mix well.
15g chocolate protein Pour into a small ramekin or large mug

powder
Can add any flavourings to the middle & adjust
1 tsp cocoa powder macros accordingly. Nutella or sugar free choc chips
work best!
1/2 tsp baking powder
Microwave for 45-50sec
50g almond milk
Protein
COOKIE DOUGH
1 scoop vanilla protein Add all ingredients to bowl & stir til well combined
1 tbsp smooth peanut Enjoy!

or nut butter (I use
Mayver's)
2 tbsp sugar free

maple syrup
25g choc chips

lower cal
CHOC BROWNIE
1/3 cup plain flour Preheat oven to 180°C. Grease & line 9x9 muffin tray
1/2 cup chocolate In a bowl, mix flour, protein, cocoa, sugar & baking
protein powder powder
1 cup plain greek In a separate bowl whisk together yoghurt & almond
yoghurt milk.
Add dry ingredients to wet & mix til well combined.
1/2 cup almond milk
Fold in chocolate chips. You can leave some choc
1/2 cup brown sugar chips for the top of the mixture if you want
replacement (I use
Whole Earth) or sugar Bake for 25-30min. Set aside to cool & cut into 9
free maple syrup even pieces
1/4 cup cocoa powder
1 tsp baking powder
1/2 cup choc chips

Snickers P R O T E I N S L I C E
READY IN 1.5 HR SERVES 12

BASE: 100g almond meal
Add almond flour, coconut flour, protein powder, 2
tbsp maple syrup, 2 tbsp coconut oil & vanilla 50g coconut flour
essence to a large bowl. Stir until well combined &
press into base of lined 8x8 pan 30g vanilla protein
powder
CARAMEL:
In a small pot over low heat, melt peanut butter, 2 3 tbsp Mayver's peanut
tbsp coconut oil & 2 tbsp maple syrup. Continue to butter
stir to ensure that you don't burn the caramel.
4 tbsp sugar free
Pour over the base & refrigerate for 30min until it has maple syrup
set before adding the top chocolate layer
5 tbsp coconut oil,
melted
TOP:
Melt choc chips with 1 tbsp coconut oil over a low 1 tso vanilla essence
heat until smooth. Pour over the caramel layer &
refrigerate for 60min 100g dark choc chips
lower cal B A N A N A B R E A D
INGREDIENTS
DIRECTIONS
2 overripe bananas, mashed
Preheat oven to 160°C. Line baking tray with greaseproof
paper
2 eggs
In a large bowl, combine all wet ingredients together. Mix

1 tbsp coconut oil
well until properly combined.

In a separate bowl, mix all dry ingredients. Add to wet
bowl & mix well.
2 tbsp greek yoghurt
Pour mixture into baking tray & place in over for 50-60min
1/4 cup almond milk
or until cooked all the way through
2 tbsp sugar free maple syrup
1 & 3/4 cup self raising flour
2 tbsp brown sugar

replacement
2 tsp cinnamon
Pinch of salt
Caramilk
RICE BUBBLE SLICE
READY IN 1 HR MAKES 9 PIECES
143 calories C 15.5 P 7 F 4
BASE Line a 9x9 inch tray with baking paper
2 cups rice bubbles In a large bowl, add rice bubbles and protein
powder. Mix until well combined
30g vanilla protein
powder In a small pot, on low heat, add coconut oil, 60g
caramilk choc chips & maple syrup until fully melted.
60g Caramilk choc Continue to stir so that it doesn't burn.
chips
Pour syrup mixture over rice bubbles & mix well. It
1 tbsp coconut oil should stick together in a large clump. Then press
into the base of the baking tray. Add to fridge for 20-
3 tbsp sugar free 30min to set.
maple syrup
For the top, add the remaining caramilk and coconut
TOP oil to a microwave safe bowl for 20-30sec. Check
that it hasn't burned and go again if you needs to
60g Caramilk choc (be careful not to burn it). Stir until fully melted and
chips then spread over the base.
1/2 tbsp coconut oil Pop it back in the fridge for at least 30min for it to
harden!
Cut up into 9 pieces & enjoy!
NOTE: you can make without protein powder if you

don't have any!
Double Choc
NICE CREAM
166 calories C 16.5 P 14.5 F 4.5
1 cup frozen banana Add all ingredient to a blender & mix until well
combined.
1 scoop chocolate
protein Add to a bowl & top with choc chips. Can get
creative with other toppings like peanut butter or
Dash of almond milk berries (adjust macros accordingly).
1-2 tsp cocoa powder Can add to freezer for later!
20g sugar free choc

chips
higher protein
JELLY PUDDING
60 calories C 3 P 10 F 0.1
(not including toppings)
1 packet of aeroplane Make jelly as per the instructions on the packet.
lite jelly (flavour of
choice) While jelly is still in liquid form, add yoghurt to the
mixture & then whisk through until fully dissolved
150g plain yoghurt
Pour into three separate jars/pots & set in the fridge
overnight
Can add extra yoghurt & muesli if you like

Banana
PROTEIN MUFFINS
132 calories C7P9F7
60g almond meal Preheat oven to 180°C. Grease muffin tray.
30g vanilla protein Blend banana, milk & greek yoghurt. Pour wet
powder mixture into a large bowl & whisk through the egg.
150g vanilla greek Add all dry ingredients, plus vanilla extract & mix well
yoghurt to combine.
1 large banana, Pour mixture evenly across muffin tin. Baked for
mashed 15min or until cooked through
30ml almond milk
1 large egg
1 tsp baking powder
1 tsp baking soda
2 tsp cinnamon
Pinch of salt
Berry
CRUMBLE
249 calories C 36.5 P 5 F 11.5
1/2 cup rolled oats Add frozen berries to a small oven safe dish. Sprinkle
with sweetener (alternatively you can drizzle with
1/4 cup flour sugar free maple)
1/4 cup shredded In a separate bowl combine oats, flour, shredded

coconut coconut, melted coconut oil & maple syrup
2 tbsp sugar free Add on top of fruit base & then bake at 180°C for 20-
maple syrup 25min or until golden brown
1 tbsp coconut oil Can top with yoghurt or ice cream!
1 cup frozen mixed TIPS

berries
Swap the fruit to apple chunks & sprinkle with
Sprinkle of granulated cinnamon & you have apple crumbe!
sweetener
Salted caramel P R O T E I N B A L L S
READY IN 1 HR MAKES 10-12
96 calories per ball C 19 P 5 F 1
INGREDIENTS
DIRECTIONS
1 cup pitted dates
Soak pitted dates for 30min in boiling water
1.5 scoops salted caramel

Add dates, protein, oats & pinch of salt to blender.
or vanilla protein
Blend until well combined
1 cup rolled oats

Roll into bite sized balls. Can roll in coconut if desired
Pinch of salt
Place in fridge for at least 30min before consuming.
Works best if left in overnight
Desiccated coconut
(optional)
Fruity
YOGHURT BARK
READY IN OVERNIGHT SERVES 4
1 scoop of protein Line a baking tray with baking paper

powder of (flavour of
choice) In a separate bowl, mix small tub of yoghurt with
protein powder and mix well.
170g tub greek yoghurt
Spread yoghurt mix over the baking tray and top
1 cup frozen berries with frozen berries & sugar free choc chips
25g sugar free choc Place in the freezer overnight. Break into bits when
chips ready to eat. Continue to store in freezer.
TIPS
This recipe is the perfect alternative to chocolate & is
super high in protein!
Get creative with your toppings i.e peanut butter,

chocolate, nuts, raisins etc.
Double choc
MICROWAVE COOKIE
145 calories C 21.5 P 3 F 9
1 tbsp plain flour Add flour, cocoa powder, sweetener & baking
powder in a bowl & mix well.
1 heaped tsp cocoa
powder In a separate bowl, mix coconut oil & milk. Add dry
ingredients & stir until well combined.
1 tsp granulated
sweetener (I use Stir through choc chips
monkfruit)
Roll into ball & place on a microwave safe plate.
1/2 tsp baking powder Press down a little on the ball so it slightly flattens.
1 tsp coconut oil Microwave for 1-1.30min & enjoy!
1 tsp milk of choice
15g choc chips

Thank you
FOR EATING WITH ME
I HOPE YOU LOVE THE RECIPES AS
MUCH AS I DO!
DON’T FORGET TO TAG ME IF YOU
TRY ANY OF THEM.
JESS MORGAN
OWNER
TRAIN WITH JESS
WWW.TRAIN-WITHJESS.COM
FOR INFO ON COACHING OPTIONS
TRAIN WITH JESS FLEXIBLE DIETING RECIPE BOOK

Flexible Dieting Recipe Book - 240519 - 192545

Uploaded by

Copyright:

Available Formats

Flexible Dieting Recipe Book - 240519 - 192545

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Flexible Dieting Recipe Book - 240519 - 192545

Uploaded by

Copyright:

Available Formats

Flexible Dieting

Welcome to my favourite recipe collection! These are

NOTE: nutritional info is written as per serving &

READY IN 5 MIN SERVES 1

Switch up protein flavours & toppings to add variety!

Melted peanut butter, Biscoff or Nutella are good

READY OVERNIGHT SERVES 1 INGREDIENTS

Place in fridge to soak overnight 1 tsp light peanut butter

Add toppings of choice (not included in macros)

Double or triple the ingredients to make for meal

1 serving of chocolate Mix well & pour into jar

1 mini oreo cookie

Double or triple recipe to make in bulk

READY IN 20-25 MIN SERVES 1

Get creative with different topping flavours for the

READY OVERNIGHT SERVES 3 INGREDIENTS

DIRECTIONS 1/3 cup chia seeds

Mix well & pour into jars or ramekins 1 tbsp honey

Refrigerate overnight Mixed berries, banana

Add scoop of vanilla whey to increase protein

1 tsp cacao powder Refrigerate overnight

1 tsp coconut flakes

READY OVERNIGHT SERVES 1 INGREDIENTS

386 calories C 77.2 P 13 F 4.5

1 small banana, sliced

1 tbsp honey or sugar

Swapping to sugar free maple will save calories

266 calories C 25 P 18 F 12 (not including toppings)

Heat a large non-stick pan over medium heat. 30g oats

Serve with toppings of choice! 1/2 tsp baking powder

If you don't like banana, swap for greek yoghurt to

377 calories C 33 P 17.5 F 21.5

203 calories C 14 P 22 F 3 (does not include toast)

Get creative with your fillings & adjust your macros

316 calories C 55.4 P 18.5 F 1.6

READY 5 MINUTES SERVES 1 INGREDIENTS

1/4 avocado, diced

343 calories C 24 P 35 F 15.5

345 calories of 1 serve of yoghurt bowl (not including fruit)

2 1/2 cups rolled oats Preheat oven to 200°C

1 cup raisins or sultanas

1/3 cup sugar free maple

160g greek yoghurt

READY 20 MIN SERVES 1 INGREDIENTS

In a separate bowl mash avocado & season with

Assemble ingredients on hash browns

Heat a small pan over medium heat. Spray with 3 eggs

While eggs cook, add pesto evenly around the egg

Place lid on top of if you have one to trap in the heat

Can have 3 eggs - just adjust macros accordingly

1 egg Meanwhile, cut muffin in half & add to toaster.

READY 15 MIN SERVES 1 INGREDIENTS

READY IN 50MIN SERVES 6

30mil vegetable oil

Swap ingredients as you please i.e chicken, salmon, Balsamic vinegar

480 calories (not including parmesan) C 55 P 33.5 F 13

Salt & pepper

READY IN 20MIN SERVES 2

Add baby spinach, chicken, bacon and eggs to a Parmesan cheese