WEIGHT LOSS RECIPE GUIDE

FOR BEGINNERS

20 HIGH-PROTEIN, SIMPLE, HEALTHY RECIPES

 Introduction

First of all, who the hell am I to be giving you advice!?

Hi, I’m Andrew Holmes - and I’ll be your weight loss coach today.

Just a little about me... I’ve probably been in your shoes before, or quite similar.

In 2016, I hit rock bottom, which was actually a peak on the scale - at 237 pounds. This was after
struggling with my health, fitness, and diet for well over a decade.

I tried it all and failed.

After that rock bottom moment, I decided to take my life back.

I obsessed over learning everything I could about health, fitness, and nutrition. I mean
EVERYTHING. Hundreds of books, courses, certifications, research articles - anything I could get
my hands on, I consumed it.

Thankfully, I learned the right ways to lose fat, get fit, and stay healthy, and I got myself off the diet
roller coaster for good - losing 45 pounds over about 7 months, and I’ve kept it all off ever since.

During that process, I fell in love with health, fitness, and nutrition - it was no longer a battle for me,
but something I enjoyed. So, one day I decided to quit my job of 10 years as an architectural
engineer and become a health coach. That was the end of 2017.

And here we are now.

Since then, I’ve helped over 900+ people through my

various weight loss programs to fix their nutrition, figure
out their fitness, skyrocket their energy, blow up their
confidence... And most importantly, get healthy - for good.

This is what I love doing now and what I plan to do for the
rest of my life.

And today, I want to share with you a small part of that

to hopefully help you on your journey. But one quick
thing I want to mention first before we dive into the
delicious recipes......
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✅ Nutrition Mastery
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✅ Meal planning
✅ 165+ simple, easy, delicious recipes
✅ Meal prep guide
✅ Managing hunger & cravings
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20 Quick & Easy
High-Protein
Recipes
 Strawberry Protein
Smoothie Bowl
Serves 4 What you need to do
4 cups (600g) cottage cheese 1.Place the cottage cheese, strawberries and maple
syrup in a food processor or high-speed blender and
1 ½ cup (225g) frozen blitz until smooth and creamy.
strawberries, thawed
4 tbsp. maple syrup 2.Divide between 4 serving bowls, top with granola and
½ cup granola fresh berries, to serve.
1 cup (150g) mixed berries

GF MP V Q N

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

15 mins 0 mins 315 10 37 19

*Nutrition per serving

 Homemade High Protein
Breakfast Sausage
Serves 8 What you need to do

For the seasoning: In a small bowl, combine all the seasoning ingredients and set
1 tbsp. chopped fresh sage aside.
leaves
2 tsp. chopped fresh thyme In a large bowl, place the ground pork, bacon, maple syrup and the
leaves seasoning. Mix until well combined.
1 tsp. fennel seeds, crushed
½ tsp. red pepper flakes, Shape into patties, using about ¼ cup of the pork mixture to form
optional around 16 patties.
⅛ tsp. ground nutmeg
salt & black pepper, to taste Heat the coconut oil in a large skillet over a medium heat and cook
the patties for 2-3 minutes on each side, until browned and cooked
For the patties: through. Work in batches until all the sausage patties have been
2 lbs. (900g) ground pork, lean cooked.
5% fat
6 slices smoked bacon, diced Allow 2 patties per serving.
2 tbsp. maple syrup
1 tbsp. coconut oil

GF DF LC MP HP

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

20 mins 10 mins 359 28 4 23 0

*Nutrition per serve

 Waffles with Bacon,
Blueberries & Maple Syrup
Serves 2 What you need to do

For the waffle: Add the coconut flour, sugar and baking powder to a bowl, mix to
¼ cup (30g) coconut flour, combine and set aside.
sifted
1 tsp. coconut sugar In a separate bowl, add the egg whites, almond milk and
¼ tsp. baking powder unsweetened applesauce, and mix lightly.
¾ cup (180ml) egg whites,
(use cartoned egg white, or Now fold the wet mixture into the dry ingredients and mix until a
separate approx. 4 eggs) thick batter is formed. Add the melted coconut oil, gently mix and
¼ cup (60ml) almond milk, set aside for 5 minutes.
unsweetened
1 tbsp. applesauce, Heat up the waffle iron and if necessary grease slightly. Once hot,
unsweetened add the waffle batter and cook until browned on the outside and
1 tsp. coconut oil, melted cooked on the inside. Repeat this process until all the batter is used
up.
To serve:
4 slices bacon, fried Serve with fried bacon and blueberries, and drizzle over the maple
¼ cup (35g) blueberries syrup.
2 tbsp. maple syrup

DF HP Q

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

5 mins 10 mins 426 26 28 20 6

*Nutrition per serve

 Tikka Masala Skewers

Serves 6 What you need to do

2 tbsp. tikka masala curry If using wooden skewers, soak them in water for 30 minutes.
paste
1½ cups (430g) Greek yogurt Combine the tikka masala paste with 1 cup (285g) of yogurt and
salt & pepper season with salt and pepper. Coat the chicken in the marinade,
2 lbs. (900g) skinless/boneless then cover and refrigerate for 15 minutes.
chicken thighs, cut into pieces
1 cup (15g) cilantro Place the cilantro, coconut sugar, ginger, garlic, ¼ cup of olive oil
2 tsp. coconut sugar and ½ the lime juice in a food processor and blitz until smooth. Stir
1½ inch (4cm) ginger, finely in remaining ½ cup (145g) of yogurt, season with salt and pepper
chopped and set aside.
2 garlic cloves, chopped
¼ cup (60ml) + 2 tbsp. olive oil In the meanwhile, toss the cucumber with the remaining lime juice,
juice of 1 lime, divided season with salt and pepper and set aside.
1 cucumber, sliced
4 servings of spicy cilantro Heat the 2 tablespoons of olive oil in a non-stick skillet over a
yogurt sauce (see recipe in this medium/high heat. Thread the chicken onto the skewers, place into
pack) the hot skillet and cook for 8-10 minutes, turning every few minutes
2 tbsp. cilantro, chopped to until cooked through on both sides.
serve
Serve the skewers with spicy cilantro yogurt sauce and cucumber
salad, and garnish with freshly chopped cilantro.

GF LC MP HP

Prep Marinate Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

20 mins 15 mins 10 mins 390 21 13 39 3

*Nutrition per serve

 Turkey Taco
Meal Prep Bowls
Serves 4 What you need to do

Turkey: Heat the olive oil in a large skillet and over a medium heat, add the
1 tbsp. olive oil ground turkey and cook for about 10 minutes. Season the turkey
1 lb. (450g) lean ground turkey with the taco seasoning and add the water. Stir to combine and
2 tbsp. taco seasoning simmer for a couple of minutes, until the sauce has thickened.
½ cup (120ml) water Remove from the heat and set aside.

For the salsa: Combine all salsa ingredients in a bowl and set aside.
2 cups (300g) cherry tomatoes,
halved Assemble the bowls by dividing the ground turkey, sweetcorn,
1 red onion, diced avocado, cooked rice and tomato salsa, equally between 4 storage
½ lime, juiced boxes with tight fitting lids. Seal the boxes and store in the
salt & pepper to taste refrigerator for up to 4 days. Enjoy cold, or heat in the microwave.

Other:
1 cup (140g) sweetcorn
kernels, drained
1 avocado, quartered
2 cups (400g) cooked brown
rice

GF DF MP HP

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

20 mins 50 mins 439 22 39 27 6

*Nutrition per serve

 Lighter Orange Chicken

Serves 6 What you need to do

For the chicken: Heat the oven to 420°F (220°C). Prepare a baking sheet lined with
1.75 lbs. (800g) chicken baking paper.
breast, cut into even-sized
pieces Place the chicken in a bowl and season to taste with salt and
salt & pepper pepper. To crumb the chicken, dip each piece of chicken first into
1 cup (90g) oat flour the flour, then into the whisked egg white and finally into the panko
4 egg whites, whisked breadcrumbs. Place the crumbed chicken on the baking sheet and
2 cups (120g) panko continue this process until all the chicken is breadcrumbed.
breadcrumbs
Place the baking sheet into the hot oven and bake for 15-20
For the sauce: minutes, until golden and the chicken has cooked through.
1½ cups (360ml) orange juice
1½ tbsp. orange zest In the meantime, place all the sauce ingredients, apart from the
1 tbsp. ginger cornstarch, into a pot and mix together. Bring to a gentle simmer
¼ apple, peeled, grated then add the cornstarch and mix immediately. Simmer for a further
1½ tbsp. tamari sauce few minutes until the sauce has thickened.
1 tbsp. rice vinegar
1 tbsp. red chili flakes Once the chicken has cooked, add it to the orange sauce and stir to
1 tbsp. cornstarch coat. Serve the chicken garnished with sesame seeds and green
onions.
To serve:
2 tsp. sesame seeds Serving suggestion: white steamed rice (not included in nutritional breakdown).
2 green onions, sliced

DF MP HP Q

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

10 mins 15 mins 383 7 38 40 3

*Nutrition per serve

 Slow Cooker Carnitas
(Meal Prep)
Serves 10 What you need to do

4 lbs. (1.8kg) boneless pork Trim the excess fat from the joint of pork and then cut the meat into 3-4 inch cubes.
Season the pork with salt.
shoulder
1 tbsp. salt In a bowl, combine the orange juice, lime juice, garlic, chipotle chili paste, cumin,
½ cup (120ml) orange juice, oregano, chili powder, and black pepper.
freshly squeezed Place the onion in the bottom of the slow cooker. Add the pork on top and then pour
¼ cup (60ml) lime juice, freshly over the sauce. Mix with a wooden spoon until well combined.
squeezed Cover with a lid and cook on LOW for 5 hours or HIGH for 4 hours, until the pork is
3 cloves garlic, minced tender and shreds easily with a fork.
1 tbsp. chipotle chili paste
Preheat the oven's broiler (grill) to high. Line a large rimmed baking tray/dish with tin
2 tsp. ground cumin foil.
2 tsp. dried oregano
Shred the pork in the slow cooker using two forks and stir it in the sauce. Then using
1 tsp. chili powder a slotted spoon transfer the pork onto the prepared baking tray, and spread the pork
½ tsp. ground black pepper across the tray in an even layer.
1 yellow onion, diced
Place the tray under the broiler, and broil the pork for 3-5 minutes, until it begins to
brown.

Remove the tray from the broiler and spoon some of the sauce from the slow cooker
over the top. Return to the oven and broil for a further 3-5 minutes. Enjoy hot, inside
warm tortillas or over steamed rice (not included in nutritional breakdown).

Storage: Refrigerate in an airtight container for up to 4 days. Or freeze in an

airtight storage container for up to 3 months.

GF DF LC MP HP

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

5 hrs & 10 mins 244 6 3 41 0

*Nutrition per serve

 Bolognese Zucchini Boats

Serves 4 What you need to do

4 medium zucchini, halved 1. Prepare the bolognese from this recipe and use half of it to fill
lengthwise the zucchini, the other half can be used for the Stuffed Peppers
turkey bolognese, this recipe Recipe. Preheat the oven to 400°F (200°C).
½ cup cheddar cheese,
2. Half the zucchini and scoop out the seeds in the center, making
grated 2 tbsp. parsley,
a canoe-like shape. Place the zucchini halves onto a baking
chopped
tray lined with baking paper.

3. Spoon the turkey bolognese into the zucchini canoes, and top
with the grated cheddar cheese.
Bake the zucchini boats in the oven for 10-15 minutes, until the
4.
cheese is melted and golden brown. Sprinkle with parsley to
serve.

GF MP HP

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

20 mins 15 mins 420 24 21 33 5

*Nutrition per serving.

 Feta & Turkey Burgers

Serves 4 What you need to do

4 tbsp. sun dried tomatoes 1.Preheat the oven to 450°F (230°C). Line a baking sheet with
4 kale leaves baking paper.
1 lb. (450g) ground turkey
2.Place the sun dried tomatoes and kale into a food processor or
¼ cup (40g) feta, crumbled
high-speed blender and blitz until minced.
4 burger buns
3.In a large bowl, combine the ground turkey, minced sun dried
4 tbsp. mayonnaise
1 avocado, sliced tomatoes, kale and crumbled feta cheese. Form the mixture
1 tomato, sliced into four burgers and lay them on the baking sheet. Place the
lettuce leaves sheet into the hot oven and bake for 7 minutes, then flip the
burgers over and cook for an additional 5-7 minutes or until
cooked through. Remove the burgers from the oven and
assemble the buns.

4.Toast the buns and spread each bun with 1 tablespoon of

mayonnaise. Place ¼ of avocado on the bottom of each bun
and add the burger. Next top the burgers with tomato and
lettuce leaves, before covering with the top bun. Serve
immediately.

MP HP

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

15 mins 20 mins 487 23 41 33 7

*Nutrition per serving.

 Slow Cooker Rump Roast

Serves 6 What you need to do

2 lbs. (900g) beef rump roast 1.Season the beef with 1 teaspoon salt and ½ teaspoon coarse
1 tsp. + ½ tsp. salt ground black pepper. Heat the oil in a large pot on high heat.
½ tsp. ground black pepper Sear the beef on all sides until well browned, about 3-4 minutes
2 tbsp. olive oil on each side.
2 carrots, peeled and cut into
2.Place the roast into the bowl of a slow cooker and add in the
chunks
carrots, potatoes, onion and garlic.
3 potatoes, peeled and cut into
3.In a large bowl, mix the beef broth, Worcestershire sauce, red
chunks
1 yellow onion, cut into chunks wine vinegar, and season with ½ teaspoon of salt then pour
over the beef and vegetables inside the slow cooker.
2 garlic cloves, minced
1 ½ cup (360ml) beef broth 4.Place the lid on the slow cooker and cook on high for 4 hours,
2 tbsp. Worcestershire sauce or low for 8 hours.
1 tbsp. red wine vinegar

DF MP HP

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

10 mins 4 hrs 395 13 24 47 3

*Nutrition per serving.

 Meal Prep
Breakfast Bowls
Serves 2 What you need to do
12 oz. (340g) Italian chicken 1.Cook the sausages according to instructions on the packaging.
sausages Remove from the skillet and set aside to cool.
2 tbsp. olive oil, divided
2.Add half the olive oil to the same skillet and cook the
1 cup (70g) mushrooms,
mushrooms until softened, approximately 5-7 minutes. Remove
sliced ½ red onion, diced
the mushrooms from the pan and set aside to cool.
1 zucchini, sliced
1 bunch asparagus (4.5 3.Add the remaining olive oil and cook the red onion, zucchini
oz./125g) chopped and asparagus for around 5-7 minutes. Stir through the chili
¼ tsp. chili flakes flakes and season with salt and pepper.
salt & pepper
4.Divide all the ingredients between 2 meal prep containers.

Storage: Store in a sealed container in the fridge for up to 4 days.

GF DF LC MP HP

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

20 mins 20 mins 348 19 12 34 3

*Nutrition per serving.

 Slow Cooker
Tacos Al Pastor
Serves 8 What you need to do
4.4 lbs. (2kg) pork shoulder, 1. Rub the pork with salt and black pepper.
boneless, fat trimmed off 2. Set the slow cooker to “sauté” and brown the pork on all sides.
2 tsp. salt Alternatively, you can do this in a skillet on the stove.
1 tsp. black pepper
3. In a food processor or high-speed blender, combine the chicken
1 cup (240ml) chicken broth
broth, chipotle chilis, sauce, pineapple, red onion, chili powder,
3 chipotle chilis in adobo sauce
cumin, lime juice, white wine vinegar and garlic. Blitz until smooth.
1 tsp. adobo sauce
4 Place the pork into the slow cooker and cover with the marinade,
1 fresh pineapple, peeled,
cored, roughly chopped cook on high for 4 hours or low for 8 hours.
½ medium red onion 5 Once the pork has cooked, remove from the slow cooker and
2 ½ tbsp. chili powder shred using two forks. Return the shredded pork to the pot and stir
½ tsp. ground cumin through the marinade until well combined.
2 tbsp. lime juice 6. Serve the pork with warm corn tortillas and additional diced
2 tbsp. white wine vinegar pineapple, red onion, and cilantro.
2 cloves garlic
16 corn tortillas

Optional toppings (not

included in nutritional
breakdown):
pineapple, finely
chopped red onion, diced
cilantro, chopped

GF DF MP HP

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

5 min 4 hrs 523 14 39 61 6

*Nutrition per serving.

 Turkey & Beans On Toast

Serves 2 What you need to do

½ tbsp. coconut oil 1. Heat the coconut oil in a large pot over a high heat. Add the green
2 green onions, sliced onions and fry for 30 seconds, then add the ground turkey. Cook
7 oz. (200g) ground turkey, lean for about 2-3 minutes until the turkey is almost cooked. Use a
2 tsp. smoked paprika wooden spoon to break up the turkey into smaller pieces as it is
1 tbsp. balsamic vinegar cooking.
⅔ cup (180g) canned chopped 2. Add in the paprika and vinegar and continue cooking for a further
tomatoes minute. Then add the tomatoes and beans to the pot. Bring to a
⅔ cup (130g) canned butter beans, simmer and continue to cook for 10 minutes, or until the turkey is
drained cooked through.
2 slices bread, toasted 3. Serve the turkey and beans on toasted bread.

DF LC MP HP Q

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

5 min 15 min 397 14 37 30 9

*Nutrition per serving.

 Honey Garlic Pork Chops

Serves 4 What you need to do

18 oz. (500g) bone-in pork chops (2 1 Season the pork chops with salt and pepper.
chops) 2 Pour the olive oil into a skillet and place over a high heat. Add the
1 tbsp. olive oil pork chops and fry for 3-5 minutes or until starting to char, then flip
1 tbsp. unsalted butter over.
4 cloves garlic, 2 with skins on, 2 3. Lightly crush the 2 skin-on garlic cloves and add to the pan along
minced with the butter, thyme and rosemary. Baste the chops with the
4 tbsp. honey herb flavored butter and cook for 3-5 minutes. Turn the chops and
1 tbsp. tamari cook until golden, then remove the chops from the skillet and set
1 ½ tbsp. apple cider vinegar aside to rest for 5 minutes.
1 sprig rosemary 4. Turn the heat down to medium-low and add the minced garlic to
1 sprig thyme the skillet. Cook for a minute, then add in the honey, tamari and
salt & pepper apple cider vinegar. Simmer until the mixture starts to thicken,
stirring regularly.
5. Add the pork chops back into the pan, coat in the sauce and serve
immediately.

GF DF LC MP HP Q

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

5 min 15 min 334 18 18 26 0

*Nutrition per serving.

 Baked Chicken Parmesan

Serves 6 What you need to do

2 lbs. (900g) chicken breast, 1 Preheat the oven to 450°F (230°C) and grease an oven-proof dish
boneless, skinless with 1 teaspoon of olive oil.
½ cup (65g) panko breadcrumbs 2 Slice each chicken breast in half, lengthways, then place the
1 cup (100g) parmesan cheese, chicken on a cutting board and cover with plastic wrap. Using a
grated meat tenderizer, pound the chicken to a ½-inch thickness. Set
1 tbsp. garlic powder aside.
½ tsp. salt 3 In a large bowl, combine the breadcrumbs, parmesan cheese,
1 egg garlic powder and salt. Whisk the egg into a medium bowl.
3 tbsp. olive oil + 1 tsp. to grease 4 Dip each chicken breast first into the beaten egg, shaking off any
dish excess, then into the breadcrumb mixture.
1 cup (260g) marinara sauce 5 Heat ½ tablespoon of olive oil in a large skillet over a medium-low
1 cup (115g) mozzarella cheese, heat. Add the chicken to the skillet and cook for 3-4 minutes on
shredded each side, until golden brown. Wipe the skillet between each
fresh basil, for garnish chicken breast to remove any brown bits and continue to saute the
remaining pieces of chicken.
6. Transfer the chicken to an oven-proof dish and top the chicken
breasts with the marinara sauce and sprinkle over the shredded
mozzarella.
7 Bake the chicken in the oven for approximately 7 minutes or until
the mozzarella has melted and the chicken is cooked through.
8 Sprinkle over freshly chopped basil and serve immediately.

LC MP HP

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

30 min 15 min 365 14 10 46 1

*Nutrition per serving.

 Chicken Tenders With
Cucumber & Avocado Dip
Serves 6 What you need to do
1.Preheat the oven to 425°F (220°C) and line a baking sheet with
1 cucumber, sliced parchment paper.
1 tbsp. + 2 tsp. salt 2.Place the sliced cucumbers in a bowl, add 1 tablespoon of salt,
toss and set aside for 5 minutes.
1 cup (110g) panko
breadcrumbs 3.In a large shallow dish, combine the panko breadcrumbs with 2
3 tbsp. chili flakes, divided tablespoons of chili flakes and 1 teaspoon of salt. Season the
chicken tenders with a further 1 teaspoon of salt and set aside.
2 lbs. (900g) chicken breast, cut 4.Evenly coat the chicken tenders in the breadcrumbs, place them
into tenders on the baking sheet and drizzle with olive oil. Place in the oven
2 tbsp. olive oil and bake for 15-20 minutes until golden brown.
5.While the chicken is cooking, rinse the cucumber with water,
½ tsp. coconut sugar removing all the salt and pat dry. Toss the cucumber with 1
tablespoon of chili flakes, sugar and 2 tablespoons of sliced
¼ cup (25g) green onion, sliced green onions. Set aside.
and divided 6.In a blender or food processor, blend the avocado, lime juice and
1 ripe avocado chili paste. Blend until smooth, adding a tablespoon of water if
necessary to achieve a smooth consistency. Add the avocado dip
½ cup (120ml) lime juice to a bowl and sprinkle with the sesame seeds, nori and a little
more chili flakes.
1 tbsp. chilli paste
7.Once cooked, serve the chicken tenders alongside the cucumber
2 tsp. sesame seeds and avocado dip.
1 tsp. nori

DF MP HP

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

30 mins 20 mins 374 15 21 38 3

*Nutrition per serving

 Grilled Flank Steak With
Mango Chimichurri
Serves 4 What you need to do
For the Steak: 1.Season the steak with salt and pepper. Then mix all the
1.5 lbs. (680g) flank steak remaining ingredients for the steak into a large bowl and
½ tsp. salt stir to combine. Add the flank steak, toss until well coated,
½ tsp. pepper cover and place in the fridge to marinate for 3 hours or
1 onion, sliced overnight.
1 tbsp. cumin
1 tbsp. chili powder 2.When ready to cook, remove the steak from the fridge and
2 limes, juiced
set it aside for 15 minutes to come to room temperature.
1 tbsp. honey
1 tbsp. red wine vinegar 3.Place a skillet over a high heat, place the steak in the hot
2 tbsp. olive oil
skillet and sear for 2-3 minutes until browned. Flip the
2 cloves garlic, minced
steak over and cook on the second side for 2-3 minutes
4 tbsp. cilantro, chopped
then remove the steak from the hot skillet and place on a
½ tsp. red chili flakes
board to allow the steak to rest for 5-10 minutes before
serving.
For the mango chimichurri:
4.To make the mango chimichurri, mix the vinegar, olive oil,
2 tsp. red wine vinegar
4 tbsp. olive oil red chili flakes, oregano, cilantro and garlic together in a
¼ tsp. red chili flakes bowl. Season with salt and pepper, add the mango and stir
1 clove garlic, minced to combine.
½ tsp. dried oregano
5.Slice the steak, cutting across the grain of the meat. Serve
4 tbsp. cilantro chopped
1 mango, peeled, and cubed immediately with the mango chimichurri.
½ tsp. salt
¼ tsp. pepper

GF DF MP HP

Prep Cook Marinate Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)

20 mins 20 mins 3 hrs or 444 23 24 38 4

overnigh
t
 Chicken Shawarma

Serves 6 What you need to do

For the chicken: 1.Preheat the oven to 360°F (180°C). Grease a loaf tin.
2 tbsp. cornflour 2.Mix together the cornflour, salt, cumin, paprika,
1 tbsp. salt turmeric, cloves, cayenne pepper and cinnamon.
1 tsp. ground cumin 3.Place the oil in a large bowl, then add the chicken and
1 tsp. paprika stir until covered. Add the spice mix and stir to coat the
1 tsp. turmeric chicken.
½ tsp. ground cloves 4.Layer the pieces of spiced chicken into the loaf tin and
1 tbsp. cayenne pepper press down, then place the tin into the oven and bake
1 tsp. ground cinnamon
for 40 minutes.
2 tbsp. olive oil 5.In the meantime, make the broccoli salad. Place the
1.6 lbs. (750g) chicken thighs,
broccoli in a large bowl. Make the salad dressing by
boneless, skinless combining the yogurt, Dijon mustard, salt and parsley
together. Pour the salad dressing over the broccoli, mix
well and set aside.
For the salad:
6.Once the chicken has cooked, take it out from the oven
1 broccoli, chopped and set aside to rest for 10 minutes. Now remove the
1 cup (230g) Greek yogurt chicken from the loaf tin and slice. Serve immediately
1 tbsp. Dijon mustard with the broccoli salad.
1 tsp. salt
2 tbsp. parsley, chopped

DF LC MP HP

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

15 mins 40 mins 272 11 12 32 3

*Nutrition per serving

 Chunky Monkey Smoothie

Serves 1 What you need to do

½ banana, peeled and roughly 1. Place all the ingredients into a high-speed blender and blitz until
chopped smooth. Serve immediately.
½ tbsp. cacao powder
1 ½ tbsp. peanut butter
½ tsp. vanilla extract
1 cup (240ml) almond milk,
unsweetened
1 scoop (30g) chocolate protein
powder
2 tsp. sesame seeds

GF HP V Q N

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

5 min 0 min 389 19 23 36 5

*Nutrition per serving.

 Sweet Potato Cinnamon
Protein Smoothie
Serves 2 What you need to do
1 cup (130g) sweet potato, 1. Place all ingredients in a high speed blender and blitz until
cubed, frozen smooth. Add more milk if necessary to reach desired
1 banana, sliced, frozen consistency.
1 cup (240ml) almond
milk, unsweetened
½ cup (125g) Greek yogurt
1 tbsp. almond butter
1 scoop (30g) vanilla
whey protein powder
½ tsp. ground cinnamon
pinch ground nutmeg

GF HP V Q N

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

5 mins 0 min 278 7 32 23 5

*Nutrition per serving.

Want All The Guesswork Taken Out?
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