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Recipes

I'd be happy to provide you with some healthy & easy recipes

along with step-by-step instructions

BREAKFAST

PARMESAN & POWER GREENS EGG CUPS
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INGREDIENTS

for 12 (serving size = 63 g)

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  • 10 Large Eggs

  • 250 G Diced Onion 

  • 90 G Washed And Chopped Kale

  • 90 G Baby Spinach

  • 1/2 Tsp Salt

  • 1/2 Tsp Black Pepper

  • 1/2 Tsp Ground Nutmeg

  • 100 G (1/2 Cup) Full-Fat, Unsweetened Coconut Milk (The Macros For This Recipe Were Calculated Using Trader Joe’s Brand)

  • 80 G Finely Grated Parmesan Cheese 

  • Nonstick Spray

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  1. Preheat oven to 375 F. Spray a nonstick muffin tin with nonstick spray or line a muffin tin with paper liners. Set aside. 

  2. Spray a large frying pan with nonstick spray and place it over medium heat. Add the onions and 1/2 teaspoon of salt. Let the onions sweat for 3–5 minutes, until they turn translucent. Add the kale and spinach. Don’t worry if your veggies are overflowing—the spinach and kale will wilt. Simply cover the pan with a large metal bowl and let the veggies cook for another 2–3 minutes, or until the kale and spinach cook down. Remove the veggies from the pan and spread them over a baking sheet to let them cool while you prepare the eggs. 

  3. Crack the eggs into a large bowl and whisk them until the yolks and whites are incorporated. Add the coconut milk, grated Parmesan cheese, nutmeg, and black pepper, and whisk until well combined. 

  4. Ladle 45–50 grams of egg mixture into each muffin cup, no more than 2/3 of the way full. (See closing paragraph.) Now, weigh your kale & spinach mixture and divide the veggies’ weight by the total number of egg cups you’ve filled. Gently spoon equal amounts (between 25–30 grams) of the greens into each egg-filled cup, taking care not to fill the cups all the way to the brim. 

  5. Bake the egg cups until set, about 15–20 minutes. Let the egg cups rest for a few minutes before removing them from the tins. They will deflate a bit as they rest and pull away from the edges of the pan, making them easier to remove.

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Muffin tins are (annoyingly) not standardized. Each brand holds a slightly different volume and shape, so you may end up with more or fewer egg cups depending on the size of your muffin tin. In order to prevent overflow, err on the side of caution and reduce the amount of filling you use for each egg cup. If you end up with more or less than 12 egg cups per batch, simply adjust your macros to fit with your total yield.​

115 CAL
PANCAKES 
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INGREDIENTS

for 5-6 small pancakes

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Dough

  • 30g Oats

  • 1 Egg

  • 1 Protein scoop 

  • 45 g Skimmed milk

  • 4 g Baking powder 

  • 45 g Frozen bananas

  • 25 g Frozen berries

  • 5 g Agave sirop

 

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Mix everything and cook a ladle of dough on the pan.

447 CAL

Topping​

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  • 25 g Frozen berries

  • Greek Yagurt

  • 5 g Agave sirop

 

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Pear and Walnut Oats
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INGREDIENTS

serves 1 

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  • 40 g Oats

  • 125 ml Skimmed milk / almond milk

  • 1 tsp Vanilla extract 

  • 1 pear (150g), diced

  • 15 g of walnuts, roughly chopped

  • 1 tsp of cinnamon 

  • 5 g Agave sirop

 

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400 CAL

In a small saucepan, add in the oats, milk, cinnamon and vanilla extract and place on medium heat.
Cook through until the oats start bubbling.
Add in the diced pears and chopped walnuts.
Cook for another two minute.
Take off the heat and pour into a bowl.
Serve with a drizzle of Agave sirop or honey.

LUNCH / DINNER

Sweet Potato Salad with Cherries & Pistachios (Gluten Free)
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INGREDIENTS

for 5 (serving size = 185 g)

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  • 720 G Sweet Potatoes, Cut Into 1” Chunks

  • 35 G Olive Oil

  • 13 G Garlic (3-4 Cloves)

  • 190 G Pitted Cherries (210 G With Pits)

  • 57 G (1 Small) Shallot, Very Thinly Sliced

  • 1 Tbs Apple Cider Vinegar

  • 100 G Arugula

  • 28 G Feta Cheese

  • 28 G Salted & Shelled Pistachios, Chopped

  • Salt & Pepper

  • 7 Grams Olive Oil (Dressing)

  • 3 G Dijon Mustard (Dressing)

  • The Juice Of ½ An Orange, Or 2 Tbs Orange Juice (Dressing)

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  1. Preheat oven to 425 degrees.

  2. Wash and cut the sweet potatoes (no need to peel) and arrange them on a baking sheet.

  3. Using any kind of small blender (like a Nutribullet), food processor, or hand blender, add the 35 g of olive oil along with the garlic and blitz until combined.* Pour the garlic oil all over the sweet potatoes but DO NOT RINSE the container you used to make the garlic oil. Add a generous amount of salt and pepper to the sweet potatoes and toss until they’re evenly coated. Roast for 45 minutes, flipping once, or until they’re browned on the outside and soft on the inside.

  4. Meanwhile, prepare the rest of the salad. Weigh and pit the cherries and add them to a medium sized bowl along with the thinly sliced shallots. Sprinkle in a bit of salt and add the apple cider vinegar. Stir to combine and let the mixture marinate.

  5. Next, make the dressing. Add an additional 7 grams of olive oil to the unrinsed container with leftover garlic oil along with the mustard and orange juice. Blitz the mixture one more time. Set the dressing aside.

  6. When the potatoes are finished cooking, add them to a large bowl along with the marinated cherries & shallots, arugula, chopped pistachios, and feta. Pour the dressing over the top and toss to combine. Add salt & pepper to taste and serve.

  7. If you don’t have a blender or food processor of any kind, either omit the garlic and skip this step, or think ahead and let the garlic marinate in the oil overnight. Simply chopping the garlic and adding it to the sweet potatoes when roasting is likely to burn the garlic, but marinating the garlic in oil will give you the desired garlic-y taste.

305 CAL
Creamy Lentils with Boursin Cheese and Veggies
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INGREDIENTS

for 4 (serving size = 100 g)

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  • 140g Pre-Cooked Lentils 

  • 275g Cherry Tomatoes, Halved

  • 7g Olive Oil

  • 15g Balsamic Vinegar

  • 20g Red Onion, Thinly Sliced

  • Splash Of Red Wine Vinegar

  • 40g Garlic & Herb Boursin Cheese*

  • ¼ C Parsley, Chopped 

  • Salt & Pepper

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  1. Preheat oven to 400 degrees. Toss the cherry tomatoes with olive oil, balsamic vinegar, and salt and pepper. Arrange in a single layer on a baking sheet and roast until bursting and shriveled, about 20-25 minutes. Set a timer to make sure you don’t overcook the tomatoes, otherwise the balsamic vinegar will burn!

  2. Thinly slice the red onion and place it in a bowl along with a splash of red wine vinegar and a little salt. Let the onions soften while the tomatoes roast.

  3. Meanwhile, cook the lentils according to package directions.

  4. When the lentils are cooked (or warmed in the microwave, if using pre-cooked lentils) and the tomatoes are roasted, combine them in a large bowl along with the Boursin cheese. Add the pickled onions, chopped parsley, and salt & pepper to taste. Serve warm. Can’t find any Boursin cheese? Try herbed, soft goat cheese or cream cheese. Just don’t forget to adjust your macros!

245 CAL
SPICY TUNA RICE BOWL 
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INGREDIENTS

for 2 (serving size = 275 g)

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  • 90 g White Rice (280 G Cooked)

  • 226 g  Fresh Tuna

  • 30 g Reduced Fat Mayo

  • 10 g Sriracha

  • 1 Tsp Soy Sauce

  • Sliced Scallion, For Garnish

  • Sesame Seeds, For Garnish

  • Dried Seaweed Slices, For Garnish

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  1. Cook your rice according to package directions.

  2. Meanwhile, cube the tuna 1/2-inch chunks and then run your knife through the fish a few times to give it a finely chopped texture. Transfer the tuna to a bowl and add the mayo, sriracha and soy sauce. Stir to combine.

  3. When the rice is done cooking, weigh it and spoon it into two bowls. Portion the tuna over the top, sprinkle with sliced scallions, sesame seeds, seaweed, and serve.

329 CAL
CHICKEN GYRO 
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INGREDIENTS

for 5 serving 

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  • 700 G Boneless, Skinless Chicken Breast (About 4 Breasts)

  • 2 Cloves Garlic, Minced

  • 1 Tbsp Red Wine Vinegar

  • 21 G (1 1/2 Tbsp) Extra Virgin Olive Oil

  • 1 Lemon, Juiced

  • 1/2 Tsp Ground Cumin

  • 1/2 Tsp Paprika

  • 1 1/2 Tsp Dried Oregano

  • 52 G 2% Fat Greek Yogurt

  • 1/2 Tsp Salt

  • 1/2 Tsp Pepper

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196 CAL

  1. Thinly slice the chicken breasts into 1/2-inch thick, bite-sized chunks. Set aside.

  2. In a medium bowl, stir all the remaining ingredients together until well combined. Add the chicken and toss to coat. Cover the bowl with plastic wrap and let the chicken marinate up to 24 hours.*

  3. Cook the chicken over medium-high heat in a large nonstick frying pan, occasionally flipping the chicken until it’s cooked through, about 5–7 minutes. 

  4. Remove cooked chicken from the heat and cook down any remaining sauce until it’s thickened. Then, pour the thickened sauce over the cooked chicken.

  5. Now enjoy your chicken gyro any way you’d like!

  6. I prefer to serve the chicken in a wrap with tomatoes, cucumber, onion, and tzatziki sauce!

    * The longer you marinate the chicken, the more flavorful and tender it becomes, but even a 15- to 20-minute marinade makes a huge difference.

EGG SALAD SANDWICH 
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INGREDIENTS

for 1 serving 

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  • Whole Wheat Bread - 0 Fat

  • 100 G Liquid Egg Whites

  • 1 Tsp Nonfat Mayonnaise

  • 1 Tsp Mustard

  • 1/2 Tsp Sriracha

  • Sprinkle Of Paprika

  • Salt And Pepper To Taste

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176 CAL

  1. Microwave egg white on high for 1 minute. Use a fork to scramble the eggs a little and then microwave again for another 30 seconds to 1 minute, so there is no runny liquid.

  2. Mix mayonnaise, mustard, sriracha into the egg mix.

  3. Prepare your sandwich bread. If you want to add some lettuce to get those micronutrients in, go for it. It's delicious!

  4. Spread the egg mix onto the bread and sprinkle paprika, salt and pepper.

LOW CARB SPAGHETTI BOLOGNESE 
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INGREDIENTS

for 3 serving 

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  • 500g Ground Beef (95% Lean Meat)

  • 400g Tomato Sauce

  • 400g Tomato, Diced

  • 400g Mushrooms, Sliced

  • 100g Onions, Finely Chopped

  • 20g Garlic, Minced

  • 1 Bay Leaf

  • 1 Tsp Oregano

  • To Taste, Salt And Pepper

  • 400g Zucchini, Spiralized

  • 300g Beet, Spiralized

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324 CAL

  1. In a large, dry pot (no spray needed), brown the beef over high heat until 3/4 cooked. Set aside.

  2. Don't drain the liquid/fat run off from the pot, add in the onions and mushrooms. Cook until golden brown over low/medium heat.

  3. Add in diced tomatoes. Cook until slightly softened.

  4. Add in beef, garlic and herbs. Cover with tomato sauce and allow to simmer for about 10-15 minutes.

  5. Adjust seasoning once finished!

  6. For the vegetable noodles, it's important to cook them slightly over high heat to help release some of the water so you're not left with a runny mess on your plate!

  7. Drain water from pan.

  8. Keep the noodles and sauce separate until you're ready to serve.

SNACKS

Apple Muffins
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INGREDIENTS

 10 muffins

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  • 2 apples (250 g), peeled and finely diced

  • 1 banana (150 g), mashed

  • 100 g butter, melted

  • 30 g walnuts roughly chopped

  • 2 eggs

  • 125 g self-raising flour 

  • 60 g castor sugar

  • 2 tbsp honey / Agave sirop

  • 1 tbsp vanilla essence 

 

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1 muffin 215 CAL

Preheat the oven to 180 degrees Celsius. 
Combine all of the ingredients  in a large bowl.
Line 10 muffin cups with paper inserts.
Evenly spoon the mixture into the cups.
Place into the oven and cook for 35-40 minutes, until a knife comes out of the middle of the muffin clean.
Transfer onto a cooking rack and let sit for 10 minutes before eating.

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