the body transformation cookbook fudge balls fettuccine alfredo with chicken mushroom steak oatie...

THE BODY TRANSFORMATION

COOKBOOK

50+ Delicious Fitness Food Recipes

By Sean Nalewanyj

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Recipe List Flatout Chicken Fajitas Crustless Rich Chocolate Cheesecake Breakfast Frittata Baked Swedish Meatballs Thai Fish Cakes Protein Banana Bread Ham, Cheese & Mushroom Omelet Mexican Chicken & Black Bean Salad Protein Fudge Balls Fettuccine Alfredo With Chicken Mushroom Steak Oatie Protein Bars Egg White Wrap Salmon Cakes Rosemary Chicken Skewers Chocolate Fudge Protein Brownie Bars Carrot Cake Protein Bars Homemade Muesli With Yogurt Hearty Beef & Barley Stew Salmon With Bean Purée Chicken & Mushroom Risotto Seek Kebabs Oven Baked Cod Fillet With Dill Mustard Sauce Chili Con Carne Sweet Chicken Pancakes Green Chicken Curry Mexican Chicken Casserole Blueberry Cheesecake Crustless Sweet Potato Pie

5 7 9

11 13 15 17 18 19 21 23 25 27 28 29 31 33 35 36 37 39 41 43 45 47 49 51 53 55

Sugar-Free Meringues Jacket Potato With Creamy Tuna High Protein Chocolate Mocha Fudge High Protein Bread Pudding Healthy Turkey Lasagna Griddled Tuna With Herbed Vegetables Tasty Tuna Casserole Stuffed Bell Peppers Salmon Teriyaki Stir Fry Pad Thai Chicken And Turkey Bacon Club Sandwich Chicken Fingers With Honey Mustard Sauce Beef Casserole With Horseradish Couscous Salad With Chili Chicken Breakfast Sausage & Eggs Turkey Meatloaf Oatmeal Walnut Cookies Roast Chicken With Lentils Clean Bulking Pizza Salad Nicoise With Parmesan & Garlic Croutons Berry Pancakes BBQ Baked Bluefin Tuna Steak With Wild Rice

57 59 61 63 65 67 69 71 73 75 77 79 81 83 85 87 89 91 93 95 97 99

Flatout Chicken Fajitas Main Course – Serves 2

Ingredients 2 original light flatbreads 125g raw chicken breast finely sliced Lettuce 2 peppers deseeded and chopped finely 1 small red onion finely chopped 1 medium tomato diced 1 tsp olive oil 1 tsp fajita seasoning

Preparation Instructions 1. Place the olive oil in a good non-stick pan and heat it until it begins to simmer. 2. Add to the pan the onions and peppers and stir fry until they go soft, then add in the chicken breast and stir fry until it’s cooked through. 3. Sprinkle on the fajita seasoning and fry for 1 minute. 4. Place the fajita mix in the flatouts and top with lettuce and tomato. You can also add in some tomato salsa if you wish.

Nutritional Content Per Serving Energy (kcal) 434 Carb (g) 50 Fat (g) 11.5 Protein (g) 49.6

Crustless Rich Chocolate Cheesecake Dessert – Serves 6

Ingredients 2x 224g packs of fat free cream cheese (8oz) 224g creamy 4% fat cottage cheese 1 large whole egg 4 large egg whites 30g of Splenda 50g unsweetened cocoa powder

Preparation Instructions 1. Place the cream cheese and cottage cheese in a large bowl and use an electric mixer until it’s completely smooth. 2. Add in the whole egg, egg whites and the Splenda and mix until it is thoroughly combined. Add in the cocoa powder and mix again until it is smooth and lump free. 3. Grease a 9” springform pan with spray and make sure it is water tight. If it isn’t, line it with greaseproof paper to prevent it from leaking. 4. Pour the mixture into the springform pan and bake in a preheated oven at 180ºC for 50 minutes or until the middle has just about set.

5. Leave out to cool at room temperature, then refrigerate overnight. Unlock the springform pan and cut into 6 equal sections.

Nutritional Content Per Serving Energy (kcal) 176 Carb (g) 10.3 Fat (g) 4.6 Protein (g) 20.1

Breakfast Frittata Breakfast – Serves 1

Ingredients 100g sweet potato peeled and finely sliced 2 mushrooms finely sliced 30g red onion finely chopped 1 whole egg 6 egg whites 50g low-fat cheddar shreds

Preparation Instructions 1. Place the sweet potato, onion and mushrooms into a microwaveable container and heat on high for 2 minutes to soften them up. 2. Beat together the egg and egg whites and pour into a hot non-stick pan. 3. Wait until the bottom sets and add to the frittata the veggies that have been microwaving on top of it. 4. Add the grated cheese and transfer the pan to a hot grill to set the top and to melt the cheese.

Baked Swedish Meatballs Starter – 12 Meatballs

Ingredients 300g extra lean pork mince 300g extra lean steak mince 1 tbsp dried parsley 40g wholemeal flour 150g evaporated milk 1 tsp olive oil 1 small onion finely chopped ¼ tsp nutmeg Salt and pepper to taste

Preparation Instructions 1. Fry the onion in a pan with the olive oil until it’s clear and soft. 2. Combine all ingredients into a large bowl and mix thoroughly until well combined. 3. Using floured hands scoop out meat mixture and roll into meatball shapes. Place on a tray lined with greaseproof paper and refrigerate for half an hour. 4. Remove from the fridge and bake in a preheated oven at 180ºC for 30 minutes.

Nutritional Content Per Meatball Energy (kcal) 94 Carb (g) 4 Fat (g) 2.8 Protein (g) 11.8

Thai Fish Cakes Starter – Serves 4

Ingredients 4 tins tuna, drained (should be roughly 450g after draining) 1 tbsp dry coriander leaf 2 spring onions finely chopped 1 heaped tbsp Thai red curry paste (around 30g) 1 tbsp lime juice 1 small green chili deseeded and finely chopped 2 tbsp olive oil for frying

Preparation Instructions 1. Combine all ingredients into a food processor except the oil and pulse until well combined. Don’t mix it too long as you don’t want a mushy consistency. 2. Scoop out mixture and form into flattened discs. You should get 8 equal sized cakes from the mixture. 3. Add the olive oil into a good non-stick frying pan and heat on a high heat. Place all 8 fish cakes into the pan and cook until each side is golden brown, around 2 minutes each side. 4. Serve with rice or salad.

Nutritional Content Per Serving (2 Cakes) Energy (kcal) 200 Carb (g) 1.0 Fat (g) 8.0 Protein (g) 30.5

Protein Banana Bread Dessert – Serves 8

Ingredients 200g fat free plain yogurt 200ml egg whites 450g very ripe bananas pureed with a hand blender 60g plain unflavored whey protein 1 tablespoon baking powder 1/2 cup sweetener (15g) 8 tsp vanilla essence 250g wholemeal flour self raising 100g natural apple sauce 120ml buttermilk

Preparation Instructions 1. In a large bowl combine all of the ingredients using an electric hand mixer or a standard manual balloon whisk until everything is smooth and no lumps are visible. 2. Use a greased non-stick loaf tin and pour the mixture in. 3. Bake in a preheated oven on the middle shelf for 30 mins at 180c or until a tooth pick inserted into the middle of the loaf comes out entirely clean.

4. When baked, allow to cool naturally and slice into 8 equal sized portions.


Ham, Cheese & Mushroom Omelet Breakfast – Serves 1

Ingredients 1 whole egg 5 egg whites 100g turkey ham 25g Kraft fat-free cheddar cheese 2 mushrooms sliced finely

Preparation Instructions 1. Beat together the eggs and add in the cheese and ham. Pour into a hot non-stick pan sprayed with Pam. 2. Cook until bottom is set and put under a hot grill to set the top.

Nutritional Content Per Serving Energy (kcal) 305 Carb (g) 4.2 Fat (g) 10.0 Protein (g) 48

Mexican Chicken & Black Bean Salad Salad – Serves 1

Ingredients 1x 420g can of black beans, no salt added, drained and rinsed 1 red pepper deseeded and chopped 120g fresh baby spinach, washed and drained 300g tomato salsa 500g chicken breast, cooked and sliced

Preparation Instructions 1. Combine everything except the spinach in a large bowl and mix thoroughly. 2. Lay out 1/3 of the chicken and bean mixture on a bed of the baby spinach.


Protein Fudge Balls Dessert – Serves 7 (21 at 3 per portion)

Ingredients 100g chocolate whey protein powder 50g almond meal 50g desiccated coconut plus 10g extra for coating 1 tsp peanut butter 50g unsweetened cocoa 15g Splenda Cold water

Preparation Instructions 1. Combine all ingredients except water and additional coconut for coating. 2. Knead together into a paste, gradually adding water until it is dough- like. 3. Mould into 21 small balls and cover in additional coconut.

http://www.seannal.com/recommended-whey-protein.html

Nutritional Content Per 3 Ball Serving Energy (kcal) 187 Carb (g) 4.9 Fat (g) 12.2 Protein (g) 12.0

Fettuccine Alfredo With Chicken Main Course – Serves 1

Ingredients 75g Fettuccine 35g broccoli florets 1 tsp olive oil 100g chicken breast, cubed 1 clove garlic, minced 1 tbsp plain flour Salt and pepper as required 90ml skim milk 1 tbsp parmesan cheese

Preparation Instructions 1. Cook pasta according to packet instructions. Add broccoli for the last 30 seconds. Drain and return pasta and broccoli to the pot. 2. Meanwhile, heat oil in a large pan over medium heat. Add the chicken and garlic and cook for 3-5 minutes. Once the chicken is golden brown on all sides, add the flour, salt and black pepper and stir to coat. 5. Add the milk, half the parmesan and bring the mixture to boil, stirring it constantly. Simmer for 1-2 minutes until the sauce thickens.

7. Pour the sauce over the fettuccine and broccoli. Toss together until evenly combined.


Mushroom Steak Main Course – Serves 1

Ingredients 100g lean beef steak 1 tsp oil ½ onion, sliced 50g mushrooms, sliced 60ml beef stock 1 tsp Worcestershire sauce ½ tbsp chopped parsley 80g broccoli, steamed

Preparation Instructions 1. Brush steak with oil on both sides and cook about 2-3 minutes on each side. Remove from heat. 2. Add onion and mushrooms to the juices in the pan. Cook for 1 minute. 3. Add Worcestershire sauce and stock, bring to a boil, stirring constantly until thickened. Add parsley and any juices from resting steak. 4. Serve with steamed broccoli.

Oatie Protein Bars Snack – 8 Bars

Ingredients 300g oats 120g whey protein powder 4 tbsp peanut butter 125ml skim milk 2 egg whites 250ml apple sauce 2 tsp baking powder

Preparation Instructions 1. Preheat the oven to 180°C. 2. Combine all ingredients and blend well. 3. Spoon into a greased and lined tin and cook for about 15 minutes.


Egg White Wrap Snack – Serves 1

Ingredients 5 egg whites, scrambled 50g low-fat cheese, grated ½ onion, chopped 1 whole-wheat tortilla 1-2 tbsp salsa

Preparation Instructions 1. Stir the egg whites, cheese and onion together. 2. Scoop onto the tortilla. 3. Roll to form a wrap and top with salsa.


Salmon Cakes Main Course – Serves 4

Ingredients 300g canned salmon 100g cooked, diced pumpkin (squash) 1 onion, finely chopped ½ tsp Season-all 1 tbsp salsa 30g almond meal 2 tbsp grated Parmesan cheese

Preparation Instructions 1. Mix all ingredients and mould into patties. 2. Refrigerate for several hours, and then grill.


Rosemary Chicken Skewers Main Course – Serves 1

Ingredients 100g skinless chicken breast ½ tbsp finely chopped rosemary 1 garlic clove, minced 1 tbsp lemon juice ½ tsp English mustard 1 tsp honey ½ tsp ground pepper

Preparation Instructions 1. Lay the chicken breast between 2 sheets of clingfilm and then flatten with a mallet or rolling pin. Cut into thick strips. 2. Put the chicken strips into a large, shallow bowl. Add all the remaining ingredients and mix well. Cover and set aside to marinate for 5-10 minutes. 3. Thread the chicken strips on to 2 metal skewers (or wooden skewers soaked in water). 4. Cook for 4-5 minutes on each side until the chicken is cooked through.

Chocolate Fudge Protein Brownie Bars Snack – Serves 4

Ingredients 150g whole wheat flour 80g maple syrup 30g Splenda (or sweetener of choice) 75g unsweetened cocoa powder 1 tbsp baking powder 1/4 tsp salt 2 whole large eggs 1 tsp vanilla extract 100g applesauce natural 350g fat free plain yogurt 90g plain/natural or chocolate flavor whey protein powder

Preparation Instructions

1. Combine all the ingredients into a large mixing bowl and using either a hand whisk or an electric mixer mix thoroughly until all ingredients are well combined and lump free. 2. Line a 12x12” dish with greaseproof paper and transfer the mixture to the dish and place in a preheated oven at 170ºC and bake on a middle shelf for 30-35 mins until it rises and a toothpick inserted into the centre comes out clean.


3. Leave to cool naturally and cut into 4 equal pieces and wrap in plastic wrap or foil and refrigerate.

Nutritional Content Per Serving

Energy (calories) 451 Carb (g) 58 Fat (g) 9.25 Protein (g) 33.25

Carrot Cake Protein Bars Snack – Serves 8

Ingredients For the Cake 30g Splenda (or sweetener of choice) 3 large whole eggs 125g natural applesauce 250g wholemeal self-raising flour 1 level tbsp of baking powder 3 tsp mixed spice 2 tsp orange extract 200g carrots washed and grated on a cheese grater 175g of sultanas/raisins 150g plain/natural whey protein powder 500g whole yogurt For The Topping 200g fat free cream cheese 2 tsp cinnamon 3 tbsp Splenda



1. Combine all ingredients for the cake base into a large mixing bowl and using an electric mixer or a hand whisk mix until all ingredients are combined thoroughly. 2. Pour the mixture into a greased non-stick cake pan of at least 12x12 inches and bake in a preheated oven at 170ºC for 30-45 mins or until a toothpick inserted into the centre comes out clean. 3. Remove the cake from the oven and allow to cool. 4. Prepare the topping by mixing the cream cheese with the cinnamon and Splenda and smooth over the top of the cooled cake. 5. Cut into 8 equal slices and refrigerate in an airtight container.


Energy (calories) 376 Carb (g) 53.6 Fat (g) 6.25 Protein (g) 28

Homemade Muesli With Yogurt Breakfast – Serves 1

Ingredients 100g of rolled oats 1 whole dried apricot finely chopped 10g of raisins 5g of ground flax seed 5g of desiccated coconut 400g of plain fat free plain yogurt


1. Combine oats, dried fruit, flax seed, and coconut in a bowl and add the 400g of yogurt to the dry mix. 2. Mix thoroughly.

Nutritional Content


Hearty Beef & Barley Stew Main Course – Serves 4

Ingredients 450g Brisket of Beef with all visible fat trimmed cut into 1 inch cubes 1.5 litres of beef broth 4 celery sticks halved 4 large carrots sliced into ½ inch wheels 300g pearl barley Salt and pepper to taste 1 large onion peeled and quartered 1 bay leaf

Preparation Instructions 1. Combine all the ingredients into a large stock pot and cook on a medium heat until it starts to boil then reduce the heat and simmer for 1 hour with the lid on. 2. Remove the bay leaf prior to serving.

Nutritional Content

Energy (calories) 560 Carb (g) 78.2 Fat (g) 13.2 Protein (g) 41.8

Salmon With Bean Purée Main Course – Serves 4

Ingredients 4x150g salmon fillets 1 tbsp olive oil 1 clove garlic, crushed 2 tbsp white wine vinegar 1 tsp grated lemon rind 2 tbsp chopped fresh dill 1kg canned cannellini beans 1 bay leaf 250ml chicken stock 100g spinach leaves


1. Combine oil, garlic, vinegar, lime and dill, pour over the salmon then cover and leave for 10 minutes. 2. Place the beans, bay leaf and stock in saucepan and simmer for 10 minutes. 3. Remove bay leaf. Place in a food processor and puree. Season to taste. 4. Drain the salmon reserving the marinade.

5. Cook over high heat for 3-5 minutes either side, or until crisp and golden. Remove. 6. Add the marinade to the pan and bring to boil. 7. Steam the spinach until wilted. 8. Serve with salmon on the puree and spinach and with drizzle marinade.


Energy (calories) 587.9 Carb (g) 38.8 Fat (g) 4.4 Protein (g) 56.5

Chicken & Mushroom Risotto Main Course – Serves 2

Ingredients 200g arborio rice (dry weight) 1 large can of carnation whole evaporated milk 200ml of chicken stock 225g of fresh mushrooms sliced 200g chopped chicken breast


1. In a deep non-stick wok, dry fry the chicken breast until brown and not pink, once cooked turn down the heat to low-medium setting. 2. Add in the sliced mushrooms, the dry rice, the evaporated milk and the chicken stock to the same wok and stir thoroughly. 3. Continue to cook over a low medium heat stirring frequently until rice had absorbed all liquids and the dish has turned quite creamy in texture and has no runny consistency.


Energy (calories) 727 Carb (g) 101 Fat (g) 13.5 Protein (g) 45

Seek Kebabs Main Course – Serves 2

Ingredients 450g extra lean turkey mince 1 jalapeno pepper seeded and finely chopped 3 tbsp chopped fresh coriander 1 tbsp minced peeled fresh ginger 2 cloves garlic minced 1 tbsp lime juice 1½ tsp garam masala

Preparation Instructions 1. Combine the turkey, jalapeno, coriander, ginger, garlic, lime juice and garam masala in a bowl and mix well. 2. Divide mixture into 4 equal portions and roll each into a 5 x 1-inch sausage shape and refrigerate for 20 minutes. 3. Preheat your oven to 220ºC and coat a baking sheet with some 1kcal spray or greaseproof paper. 4. When the kebabs have finished chilling in the fridge take them out and put them on the baking sheet and bake for 15 minutes. Serve with rice or veggies.

Nutritional Content Per Serving Energy (calories) 300 Carb (g) 1 Fat (g) 11.5 Protein (g) 45

Oven Baked Cod Fillet With Dill Mustard

Sauce Main Course – Serves 1

Ingredients 250g light sour cream 3 tbsp minces fresh parsley 2 tbsp Dijon mustard 2 tbsp dill 2 tbsp lemon juice Salt and pepper to taste 100g skinless & boneless cod fillet 100g quinoa dry weight


1. Combine the evaporated milk and the spices into a small pot and heat through thoroughly but making sure to watch it does not boil. 2. Grill the cod fillet until cooked through. 3. Prepare the quinoa with double the volume of water to grain and cook on a medium heat in a separate pot until all the water is absorbed.

4. Place cooked quinoa in a plate and top with the cod fillet, pour sauce over the fish fillet and serve immediately.

Nutritional Content Energy (calories) 794 Carb (g) 94.3 Fat (g) 23.4 Protein (g) 47.8

Chili Con Carne Main Course – Serves 4

Ingredients 500g lean minced beef ½ tsp chili powder ¼ tsp ground cumin 1 onion diced 2 cloves garlic minced 400g can chopped tomatoes 200g salsa 330ml water 4 tbs tomato paste 250g can kidney beans 3 tbsp chilli powder (to taste) 720g brown rice, cooked weight


1. Cook beef mince in a pan along with chili powder and cumin until the meat is browned. Drain and set aside. 2. In the same pan sauté onion and garlic until tender. 3. Add the cooked meat and beans and heat on high.

4. Add salsa, water and tomato paste. 5. Simmer for 20 minutes. 6. Add kidney beans, salt and pepper. Turn heat down to low and simmer for 1 hour covered. (The longer it simmers the better the flavour.) 7. Serve on rice.

Nutritional Content Per Serving Energy (kcal) 663.1 Carb (g) 83 Fat (g) 20.5 Protein (g) 45.2

Sweet Chicken Pancakes Snack – 4 Pancakes

Ingredients Pancakes 100g oat flour 2 egg whites, beaten 200ml skimmed milk Filling 300g frozen spinach, thawed 4x100g chicken breasts, diced 2 tsp mustard 1 tbsp honey 2 tsp lemon juice 1 tbsp sultanas


Pancakes 1. Mix all pancake ingredients together and let the mix sit for 15 minutes.

2. Divide the mix into 4 and pour into a lightly oiled heated pan. 3. Cook until lightly browned on each side. Keep them warm. Filling 4. Sauté spinach until dry. Remove and set aside. 5. Cook chicken until browned. Add spinach and remaining ingredients and heat through. 6. Divide the mixture between the 4 pancakes and serve.

Nutritional Content Per Pancake Energy (kcal) 330.3 Carb (g) 33.2 Fat (g) 6.6 Protein (g) 36.8

Green Chicken Curry Main Course – Serves 4

Ingredients 1 onion, chopped 2 tbsp green curry paste 200ml low-fat coconut milk 150ml chicken stock 450g chicken breast, cubed 115g green beans, halved 160g broccoli florets 1 tbsp fish sauce 1 tbsp lime juice 4 tbsp coriander 720g brown rice, cooked weight


1. Sauté onions until soft. Add curry paste and cook for a further minute. 2. Stir in coconut milk and chicken stock. 3. Add the chicken, broccoli and beans and simmer for 15 minutes.

4. Stir in the fish sauce, lime juice and coriander. 5. Serve with rice.


Energy (kcal) 545.5 Carb (g) 69.4 Fat (g) 13.8 Protein (g) 40

Mexican Chicken Casserole Main Course – Serves 2

Ingredients 2x150g skinless chicken breasts 1 tsp olive oil 1 medium onion, chopped 1 clove garlic, minced 1 jalapeno, seeded and minced 3 tsp chilli powder 440g tin of stewed tomatoes 1 tsp cumin 1 tsp oregano 360g brown rice (cooked weight)


1. Boil chicken breasts until no longer pink. Cool and dice. 2. Preheat oven to 180°C. 3. Heat oil in a large saucepan over medium heat until hot. 4. Add onion, garlic and jalapeno and sauté for about 3 minutes until soft.

5. Add the chilli powder and mix well. 6. Add the tomatoes, cumin and oregano and simmer for about 15 minutes. 7. Add chicken and mix well. 8. Serve with rice.


Energy (calories) 654.8 Carb (g) 75.3 Fat (g) 19.2 Protein (g) 52

Blueberry Cheesecake Dessert – Serves 4

Ingredients 100g All bran extra fibre cereal 50g natural butter melted 672g fat free cream cheese (3 x 8oz packets) 3 large whole eggs 20g sweetener 1 tsp vanilla extract 200g blueberries

Preparation Instructions 1. Put the all bran into blender and blend on high until a fine powder has been made. 2. Put all bran powder into a large mixing bowl and combine it with the melted butter and mix with a wooden spoon or by hand until crumbs start to form. 3. Put the base into a 9 inch springform pan and make sure to pat it down and compress it firmly so the pan will be liquid tight, especially at the edges. 4. Bake the base in a preheated over for 10 mins at 200c on a middle shelf and then remove from the oven.

5. In the same mixing bowl that you had the base in, combine the other ingredients (except for the blueberries) and mix either with an electric mixer or by hand until thoroughly combined. 6. Fold in the blueberries and transfer cheesecake topping into the springform pan that holds the pre-baked base. 7. Lower the heat in the oven to 180c and bake for approx 1 hour. When done, turn off the heat and leave cheesecake in oven until it’s completely cool as this will prevent it from cracking. 8. When completely cooled pop open the springform pan and cut into half twice so you have 4 equal sized sections. Note: for a variation you can use strawberry fat free cream cheese and leave out the blueberries

Nutritional Content Per Serving Energy (calories) 396 Carb (g) 36.7 Fat (g) 15 Protein (g) 33.7

Crustless Sweet Potato Pie Dessert – Serves 4

Ingredients 450g raw sweet potato skinned, cooked and mashed 120ml skim milk 60g plain unflavored whey 125g apple sauce natural variety 1 tsp vanilla essence 1/4 tsp nutmeg 2 large whole eggs

Preparation Instructions 1. Combine the mashed sweet potatoes with eggs, applesauce, vanilla, milk, whey and nutmeg and mix well. 2. Grease a 9-inch nonstick springform pan with olive oil or 1 cal spray. 3. Pour mixture into the prepared pan and bake at 180ºC on the middle shelf of an oven for 1 hour or until knife comes out clean. 4. Allow to cool naturally and pop open spring form pan. Remove carefully and slice in quarters.

Nutritional Content Per Serving Energy (calories) 210 Carb (g) 28.9 Fat (g) 3.7 Protein (g) 17.6

Sugar-Free Meringues Dessert – 6 Meringues

Ingredients 2 large egg whites ½ tsp vanilla extract ½ tsp cream of tartar 3g of sweetener

Preparation Instructions 1. Combine egg whites and cream of tartar in a large mixing bowl and beat on high until the egg whites develop a soft peak. 2. Add the vanilla essence and sweetener and continue to beat the eggs with the electric mixer until hard peaks have formed on them. 3. Spoon out prepared meringue mix onto a cookie sheet lined with greaseproof paper and bake on 160ºc on the middle shelf of an oven for approx 10 minutes or until they go golden brown and crispy. Note: to make a chocolate version add 10g of unsweetened cocoa powder to the mix.

Nutritional Content Per Meringue Energy (calories) 50 Carb (g) 4.4 Fat (g) 0.1 Protein (g) 7.2

Jacket Potato With Creamy Tuna Snack – Serves 1

Ingredients 1 small jacket potato 100g canned tuna in water, drained ½ avocado ½ red pepper, finely sliced 25g reduced fat cheddar 1 tbsp lemon juice Ground black pepper

Preparation Instructions 1. Drain the tuna and mash it in a bowl. 2. Mix in the avocado and other ingredients. 3. Serve topped on a jacket potato.

Nutritional Content Energy (kcal) 439.7 Carb (g) 37.5 Fat (g) 18.6 Protein (g) 33.1

High Protein Chocolate Mocha Fudge Dessert – Serves 1

Ingredients 1 sachet of plain gelatin 20g honey 250g Light evaporated Milk 15g Plain whey unflavored 20g cocoa powder 1 tsp instant coffee


1. Place the evaporated milk and honey in a microwaveable plastic jug or dish and heat on high for 1 minute, making sure it becomes hot but not boiling. 2. Take out the milk and honey and give it a good stir and add to it to the dry ingredients. It may cool down slightly so give it another minute in the microwave so as to make sure it’s hot and the ingredients mix well. 3. Mix the sachet of gelatin with 100ml of boiling water in a separate container and once fully dissolved combine this into the other jug and stir thoroughly. 4. Put into fridge to set overnight and cut into slices with a sharp knife.

Nutritional Content Per Serving Energy (calories) 503 Carb (g) 47.3 Fat (g) 15.4 Protein (g) 34

High Protein Bread Pudding Dessert – Serves 8

Ingredients 8 slices of thick cut wholegrain bread cut into 1” cubes 500g buttermilk heated up in microwave 20g Splenda (or sweetener of choice) 125g sultanas/raisins 2 cooking apples cored peeled and sliced thin (large) 1 tsp cinnamon 1 tsp Vanilla 90g plain/natural whey protein powder 3 large whole eggs beaten


1. Combine bread cubes, sultanas, and apples in large bowl. 2. Add buttermilk and sweetener and mix thoroughly with a wooden spoon and let stand for 20-30 min. 3. Add in the beaten eggs cinnamon, vanilla and whey powder and mix thoroughly. 4.Transfer into a 18x12 glass oven dish lined with greaseproof paper and bake at 180ºC uncovered for 45 mins to 1 hour on the middle shelf until set and lightly browned.


5. Leave to cool naturally and cut into 8 equal pieces.

Nutritional Content Per Serving Energy (calories) 305 Carb (g) 46 Fat (g) 4.8 Protein (g) 19.1

Healthy Turkey Lasagna Main Course – Serves 6

Ingredients 1 tsp olive oil 1 brown onion, diced 150g turkey mince 1 litre of pasta sauce 2 tbsp balsamic vinegar 500g low fat cottage cheese 2 egg whites ¼ tsp nutmeg Black pepper 2 courgettes, shredded 100g grated low fat mozzarella 12 pieces of no cook lasagne pasta 12 pieces fresh basil 150g sliced mushrooms 100g fresh spinach leaves 2 tbsp parmesan cheese

Preparation Instructions 1. Preheat oven to 180°C.

2. In a saucepan, heat olive oil and cook onion until soft, then add garlic. Add turkey mince and cook until browned. Add pasta sauce and vinegar, heat for about a minute and set aside. 3. In a separate bowl mix together cottage cheese, egg whites, nutmeg and pepper, and set aside. 4. In another bowl mix together courgettes and mozzarella cheese and set aside. 5. In the bottom of a 23cmx33cm pan, evenly spread a cup of pasta sauce. 6. Lay 3 pieces of pasta on the sauce without overlapping. Now layer a ½ cup of cottage cheese mixture, all the basil leaves, mushrooms and 1 cup of pasta sauce. 7. Again layer 1 cup pasta sauce, 1 cup courgette mixture, 3 pieces of pasta, then ½ cup of cottage cheese mixture. Spread the spinach evenly, then top with 1 cup courgette mixture. 8. Lay down the final 3 pieces of pasta, then the remaining sauce, followed by the rest of the courgette mixture. Top with parmesan cheese. 9. Cover with aluminium foil and bake for 35 minutes. Uncover and cook another 20 minutes until bubbly. 10. Let dish cool 10-15 minutes before serving.


Griddled Tuna With Herbed Vegetables Main Course – Serves 6

Ingredients 250g new potatoes, cooked 2 cloves garlic, finely chopped 250g green beans 250g sugar snap peas 250g cherry tomatoes 6x130g thick tuna steaks 6 tbsp mixed chives, parsley and dill 100g butter, softened Grated zest and juice of 1 lemon 3 tbsp mixed chopped chives, parsley and dill

Preparation Instructions 1. Make herb butter: mix the butter, lemon zest, half the lemon juice and herbs and seasoning. Spoon onto cling film, roll up like a sausage, then chill until needed. 2. Heat the oil in a wok or pan and fry the potatoes for 1 minute. Add the garlic, beans, sugar snaps and tomatoes and cook for 10 minutes, stirring occasionally, until the vegetables are tender.

3. Meanwhile, heat the griddle pan. Brush the tuna with oil and season, then fry in batches for 1 minute on each side. Remove and squeeze over a little of the remaining lemon juice. Add the herbs to the hot vegetables. Put a tuna steak on top. Slice the herb butter into 12 discs and arrange on top of each tuna steak.

Nutritional Content Per Serving Energy (kcal) 509.8 Carb (g) 60.6 Fat (g) 17.3 Protein (g) 31.8

Tuna Casserole Main Course – Serves 4

Ingredients 1 small onion chopped 1 stalk celery diced 1 can condensed Cream of Mushroom soup (295g - 99% fat free) 300ml skim milk 400g wholewheat pasta spirals Salt & pepper 3 tbsp olive oil 100g grated reduced fat cheddar cheese (50g in the bake 50g on top) 2 x 180g cans tuna in water or brine drained


1. Sauté the celery and onion in the olive oil until the onions go clear and soft. 2. Add the milk and the soup and heat gently making sure it does not boil, season with salt and pepper to taste, then add the tuna and half of the cheddar to the sauce. Turn down the heat to the minimum setting and put the lid on, checking to make sure it doesn’t boil.

3. Meanwhile boil the raw pasta in a separate pot until it becomes al dente in texture and drain. 4. Pour the pasta into a greased ovenproof casserole dish and add the sauce to it and stir well, top with the remaining 50g of cheddar cheese. 5. Bake in the middle shelf of an oven at 180ºc for 30 mins or until the cheese starts to bubble and go brown.

Nutritional Content Per Serving Energy (calories) 600 Carb (g) 73.75 Fat (g) 15 Protein (g) 40

Stuffed Bell Peppers Main Course – Serves 2

Ingredients 2 large bell peppers, cut in half and deseeded (leave the stalks intact) 300g frozen spinach, boiled and drained and pressed to drain any excess liquid 600g 4% fat cottage cheese 2 tsp smoked paprika 1 tsp garlic powder Salt and pepper to taste


1. Cook the rice and drain thoroughly. 2. Mix the cooked rice with the cottage cheese and spinach and the spices in a large bowl and stuff the peppers with the mixture. 3. Place the stuffed peppers on a non-stick baking sheet and bake in a preheated oven at 200C on the middle shelf for 15 minute, or until the peppers go slightly soft.

Nutritional Content Energy (calories) 673 Carb (g) 95 Fat (g) 16 Protein (g) 42.2

Salmon Teriyaki Stir Fry Main Course – Serves 1

Ingredients 1 tsp olive oil 1 tbsp toasted sesame oil 150g salmon fillet skinless and boneless 1 tbsp honey 2 tbsp lime juice 4 tbsp soy cause 1tbsp dried coriander (cilantro) Pinch of black pepper 40g baby corn 1 medium bell pepper deseeded and thinly sliced 100g egg plant peeled and cubed 50g beansprouts 50g bok choy or 50g broccoli 80g dry brown basmati rice

Preparation Instructions 1. Boil the rice and drain thoroughly. 2. Stir fry veggies in 1 tsp of olive oil for 5 minutes.

3. Make the teriyaki sauce by combining the toasted sesame oil with the spices and mix well and set aside. 4. Grill the salmon fillet until thoroughly cooked. 5. Combine the rice to the stir fried veggies and add the teriyaki sauce and stir fry on a high heat for a further 3 minutes. 6. Transfer to a plate and lay the salmon fillet on top of the stir fry.

Nutritional Content


Pad Thai Main Course – Serves 1

Ingredients 60g dry rice noodles soaked in boiling water 1 tsp toasted sesame olive oil 150g raw peeled shrimp 2 scallions chopped finely 1 clove garlic minced 1 egg white lightly beaten 2 tbsp Thai fish sauce 15g honey 1 tbsp hot chili sauce 1 tbsp dark soy sauce 100g bean sprouts 15g dry roasted peanuts chopped 1 tsp dried coriander leaf (cilantro)


1. Heat a large non-stick wok over a medium-high heat and add the sesame oil and fry the shrimp in the oil until thoroughly cooked. 2. Add the scallions and garlic to the wok. Stir fry for 10 seconds and add the egg white and stir gently until it begins to set.

3. Add the fish sauce, honey, chilli sauce and soy sauce and stir thoroughly. 4. Add the rice noodles and beansprouts until they are both warmed through then transfer to a plate and sprinkle with the chopped peanuts and coriander (cilantro). Note: you can use chicken, pork, fish or even firm tofu for a protein source as well.

Nutritional Content Energy (calories) 727 Carb (g) 77 Fat (g) 24.6 Protein (g) 45.8

Chicken And Turkey Bacon Club

Sandwich Main Course – Serves 1

Ingredients 3 large slices wholegrain bread 1 large boiled egg peeled 30g extra lean turkey bacon grilled without any extra oil 75g raw chicken breast grilled without extra oil 1 large leaf of lettuce 1 medium whole tomato sliced thickly 1tbsp Dijon mustard 1tbsp natural yogurt

Preparation Instructions 1. Slice the egg into 4 thick equal sized slices and arrange onto 1 slice of the bread that has the yogurt spread onto it prior to laying down. Lay down the tomato slices and lettuce on top of the sliced egg. 2. Place another slice of bread on top of the egg and salad and spread Dijon mustard on this slice. Lay down the grilled chicken breast and grilled turkey bacon.

3. Top with remaining slice of bread. Hold firmly with one hand and slice into half. It may be necessary to use a cocktail stick to secure the sandwich especially if a lot of salad is used.

Nutritional Content

Energy (calories) 549 Carb (g) 65.4 Fat (g) 13.2 Protein (g) 42.8

Chicken Fingers With Honey Mustard

Sauce Main Course – Serves 5

Ingredients 200g cornflakes ½ tsp chicken seasoning ¼ tsp ground black pepper 2 large egg whites, beaten 3 tbsp skim milk 225g chicken breast, cut into long thin strips 125ml plus 2 tbsp low fat mayonnaise 3 tbsp spicy mustard 3 tbsp honey 2 tbsp lemon juice

Preparation Instructions 1. Preheat oven to 200°C. 2. Process cornflakes in a blender until crumbs. Combine cornflakes, chicken seasoning and pepper in a shallow dish. Stir and set aside.

3. Combine egg whites and milk in another shallow dish. Set aside. 4. Coat a large baking sheet with non-stick cooking spray. 5. Dip each chicken strip into egg mix, then in crumb mix, turning to coat both sides. Arrange chicken strips on the baking tray. Spray the strips with cooking oil then bake for 15 minutes, turning, until golden brown. 6. Prepare the sauce by mixing all ingredients (mayonnaise, mustard, honey and lemon juice) in a bowl.


Energy (kcal) 378.4 Carb (g) 49.9 Fat (g) 13.4 Protein (g) 17.7

Beef Casserole With Horseradish Main Course – Serves 4

Ingredients 800g lean steak, cubed 1 leek, sliced white and green pieces separated 2 tsp curry powder 1 tsp ground ginger 25g plain flour 900ml beef stock 2 tbsp Worcestershire cause 250g Chantenay carrots 3 tbsp horseradish 10g fresh parsley, chopped 600g mashed potato

Preparation Instructions 1. Preheat oven to 170°C. 2. Heat 1 tablespoon of oil in a large flameproof casserole dish. Add the beef and fry over a high heat until browned. Remove and set aside. 3. Add the remaining oil and fry the white parts of the leeks over a high heat for 2-3 minutes until soft.

4. Return the beef to the pan and sprinkle in the curry powder, ginger and flour. Gradually blend in the hot stock, stirring constantly. 5. Bring to a boil, then add the Worcestershire sauce. Cover and cook in the preheated oven for about 2 hours. 6. About 30 minutes before the end of the cooking time, add the carrots and the remaining leeks. 7. Return to the oven, cover and continue cooking. 8. Stir in the horseradish, season and garnish with parsley. 9. Serve with mashed potato.

Nutritional Content Per Serving Energy (calories) 588.8 Carb (g) 35.3 Fat (g) 21.5 Protein (g) 66.7

Couscous Salad With Chili Chicken Salad – Serves 1

Ingredients 100g dry couscous 1 handful of fresh parsley chopped finely 1 handful of fresh cilantro leaf (coriander) chopped finely 1 small red onion peeled and chopped finely 1 lemon, zested and juiced ½ English cucumber cubed finely 1 tbsp olive oil 120g raw chicken breast ½ tsp mild chili powder ½ tsp cumin powder

Preparation Instructions 1. Cover the couscous with twice the volume of boiling water and leave to stand for 10 minutes. 2. Add the rest of the ingredients (apart from the chicken, cumin and chili powder) and mix well. Let stand for 30 minutes to let the flavors infuse properly.

3. While the flavors are infusing into your couscous salad, prepare the cumin and chili power in a small bowl and stir well. Dip the chicken into the spice mix and grill until juices run clear. 4. Slice the chicken into thick strips and lay on top of the couscous salad.


Breakfast Sausage & Eggs Breakfast – Serves 2

Ingredients 225g lean pork mince ¼ tsp black pepper ¼ tsp sage ½ tsp onion powder or other seasoning 1 tbsp wheat bran 3 eggs, scrambled 1 tomato, halved and grilled

Preparation Instructions 1. Combine all ingredients (except the eggs and tomato) and mix thoroughly. 2. Refrigerate for 2 hours and then separate into 4 patties. 3. Cook over medium heat until well done. 4. In a separate pan, cook eggs over medium heat, constantly stirring until cooked through and fluffy. 5. Meanwhile, grill the halved tomato.

6. Thaw the dish and serve with a granary roll.


Turkey Meatloaf Main Course – Serves 2

Ingredients ½ onion, chopped 1 stick of celery, chopped 1 small carrot, chopped ½ tsp paprika ½ tsp salt ¼ tsp freshly ground black pepper Lean minced turkey 1 egg white 190ml canned plum tomatoes in juice 300g mashed potato 100g brown rice (cooked weight)

Preparation Instructions 1. Preheat oven to 180°C. 2. Heat a non-stick frying pan over medium heat. Add the onion, celery and carrot. Cook for 3 minutes until softened. 3. Stir in paprika, salt, cayenne and black pepper. Cook for 1 minute.

4. Remove to a bowl. 5. Add the turkey, egg white, potato, rice and tomato to the bowl. Mix until just blended. 6. Shape into a loaf and place in an ovenproof baking dish or loaf pan. 7. Bake for 30-40 minutes until the loaf is no longer pink in the centre.


Oatmeal Walnut Cookies Snack – Serves 6 (Approx. 24 Cookies)

Ingredients 110g chopped walnuts 170g natural apple sauce 1 cup sweetener (30g) 1 large whole egg 1 tsp vanilla extract 1 tsp baking soda 1.2 tsp salt 2 tsp ground cinnamon 110g wholemeal flour 260g rolled oats 100g plain whey concentrate (Optional dried fruit)

Preparation Instructions 1. Combine all ingredients into a large mixing bowl and beat with an electric hand mixer on high until all ingredients are well incorporated. 2. Line two large baking sheets with greaseproof paper.

3. Using the two spoon method (using two big dessert spoons) spoon out the cookie dough onto the baking sheets and place at least 2 inches apart, as they will spread when they bake. 4. Bake in a preheated oven at 180ºc for 12-15 minutes or until the cookies go lightly golden brown around the edges but are still soft in the center. 5. Let cool for a few minutes before transferring to a wire rack to cool fully. 6. Repeat until all the cookie dough is used.


Roast Chicken With Lentils Main Course – Serves 1

Ingredients ½ tsp olive oil 150g chicken leg, skin free ½ tsp dried oregano 200g green lentils, rinsed ½ onion, finely chopped 1 garlic clove, crushed 1 bay leaf 1 vine ripened tomato 1 tsp fresh mint 1 tsp fresh parsley 2 tsp olive oil 2 tsp red wine vinegar

Preparation Instructions 1. Preheat the oven to 200°C. 2. Lightly coat a baking tray with oil. 3. Brush the chicken with oil then season with oregano, salt and black pepper.

4. Put the chicken on the tray and roast for 45 minutes until cooked through and golden. 5. Meanwhile cook the lentils. Put them in a saucepan with the onion, garlic, bay leaf and 250ml water. Bring to a boil, then reduce heat and simmer gently for 25 minutes or until lentils are tender. 6. Make the dressing. Halve the tomato, discard seeds, and finely chop. Put into a bowl along with the mint, parsley, oil and vinegar. Season to taste. 7. Toss the drained lentils in the dressing and arrange chicken on the top.

Nutritional Content Energy (calories) 662.2 Carb (g) 42.6 Fat (g) 30.7 Protein (g) 56

Clean Bulking Pizza Main Course – Serves 1

Ingredients 1 medium wholewheat pita bread (approximately 17cm diameter) 2 tbsp tomato paste 1 clove garlic, minced ½ onion, finely chopped 1 tomato, sliced 50g ham, chopped roughly 50g low fat cheese, grated 1 tsp oregano

Preparation Instructions 1. Preheat oven to 220°C. 2. Spread the pita bread with the tomato paste and garlic. 3. Add the toppings with the cheese on top. 4. Cook in the oven for 10 minutes or until it is lightly brown on top.

Nutritional Content Energy (calories) 500.5 Carb (g) 66.1 Fat (g) 11.3 Protein (g) 37.5

Salad Nicoise With Parmesan & Garlic

Croutons Salad – Serves 2

Ingredients 5 slices Pepperidge farm wholegrain bread or similar brand 10g of parmesan cheese 1 tsp of garlic powder 1 tablespoon of olive oil 1 tin of tuna, drained (preferable in water or brine) 1 hard boiled egg cut into 4 portions 10 black olives halved 100g romaine lettuce roughly chopped 4 anchovy fillets chopped 1 large ripe tomato cut into 4 6 tbsp balsamic vinegar 2 tbsp Dijon mustard

Preparation Instructions 1. To make the croutons, take the 5 slices of bread and cut into 1 inch cubes and place them into a bowl.

2. Into the bowl add 1 tablespoon of olive oil, the parmesan and the garlic powder and mix thoroughly. 3. Empty out croutons onto a non-stick baking tray and bake in a preheated oven at 200°C for approx 10 mins or until golden and crunchy. 4. In the bowl that the croutons were in, combine the romaine lettuce, olives, tuna, anchovy fillets, croutons, tomato and the cut egg and toss thoroughly. 5. Divide into two containers and make up 6 tablespoons of balsamic vinegar with 2 tablespoons of Dijon mustard to use as the dressing between the two.

Nutritional Content Per Serving Energy (calories) 1003 Carb (g) 118.2 Fat (g) 34.2 Protein (g) 59.3

Berry Pancakes Breakfast – 4 Pancakes

Ingredients 50g soy flour 50g whey protein powder 25g almond meal 25g oats 3 eggs 50ml skim milk 1tsp baking powder 250g mixed berries 2 tbsp of natural yogurt to serve

Preparation Instructions 1. Beat together all ingredients until smooth and free from lumps. 2. Ladle onto a hot, non stick frying pan and cook for approximately 1 minute on each side until golden. 3. Top with mixed berries. Freeze. 4. Thaw. Microwave for 30 seconds on high and top with yogurt if desired.


Nutritional Content Energy (calories) 503 Carb (g) 24.4 Fat (g) 26.3 Protein (g) 39.5

BBQ Baked Bluefin Tuna Steak With Wild

Rice Main Course – Serves 1

Ingredients 60ml pineapple juice 2 tbsp lemon juice 2 tbsp brown sugar 4 tsp chili powder 2 tsp grated lemon rind ¾ tsp ground cumin ½ tsp salt ¼ tsp ground cinnamon 1 tbsp olive oil 100g dry weight wild rice 100g raw bluefin tuna steak

Preparation Instructions 1. Combine al the spices, brown sugar, pineapple juice and olive oil and mix thoroughly in a small bowl.

2. Place the tuna steak into a small ovenproof dish covered with tin foil and pour over BBQ marinade and bake in a preheated oven for 25 mins at 180ºc. 3. Prepare the wild rice, boil until ready and drain thoroughly. 4. Place rice on a plate and place tuna steak on top and pour over BBQ marinade.

Nutritional Content Energy (calories) 651 Carb (g) 86 Fat (g) 19.3 Protein (g) 35.3

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