1
DISCLAIMER
The Ebook “What the FK Should I Eat?” is a product
of FITAZ HEALTH Pty Ltd. The content of this Ebook
was written with the assistance and input from a
Dietitian (APD) and a Nutritionist (AN). This Ebook
and the meal plans herein have not been formulated
or created to suit any nutrient deficiencies, allergies
or any other health problems (including without
limitation pregnancy). If you are an individual with
such problems, you should consult a qualified
medical practitioner.
The Ebook“What the FK Should I Eat?” is designed
to recommend general health improvements only
and is not intended as a substitute for medical
advice, treatment or diagnosis. Although this Ebook
provides some scientific and specific information
as a guideline, users of this Ebook should not
rely exclusively on the information provided in
this program for their own health needs. All the
information contained herein is designed for generic
use aimed to a broad range of users.
FITAZ HEALTH Pty Ltd makes no guarantees or
representations, either express or implied, as to
the currency, accuracy, completeness, reliability
or suitability of the information contained or
referenced. The information contained herein is
subject to professional differences of opinion;
human error; new nutritional developments and
unique differences in an individual’s situations.
FITAZ HEALTH Pty Ltd is not liable for any loss
or injury (directly or indirectly) resulting from
any action, or reliance made by you on any of the
information or material contained within the ebook.
If you use or otherwise rely on the information
herein you are responsible for ensuring (by
independent certification) the accuracy, currency,
completeness, reliability, suitability, safety and
relevance to your own person circumstances.
Copyright and any other Intellectual Property
Right in the material contained within “What the
FK Should I Eat?” are owned by FITAZ HEALTH Pty
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2
 CONTENTS

4
WHY THE FK SHOULD I
5INTRO
6
THE TEAM
EAT PROTEINS, CARBS, ABOUT THE AUTHOR
FATS & FIBRE?

7
WHAT THE FK SHOULD I
15
WHAT THE FK SHOULD
23
WHAT THE FK SHOULD
31
WHAT THE FK SHOULD I
EAT FOR BREAKFAST? I EAT FOR LUNCH? I EAT FOR DINNER? EAT FOR A SNACK?

3
WHY THE FK SHOULD I EAT...

PROTEINS? FATS?
Because they’re the essential building blocks Because they provide a useful energy source.

for our muscles and connective tissue. But But it’s important to know the difference between

more than that, they provide fundamental roles the good and the bad. While saturated and trans

in enzyme and hormone control. Proteins are fats have been linked to an increased risk of heart

made up of smaller units called amino acids. disease, unsaturated fats can actually reduce

Eight of these are referred to as essential. Why? this risk while providing essential nutrients for

Because while they’re crucial for our essential bodily functions. Good fats include omega-3 fatty

bodily functions, we can’t actually make them acids found in oily fish and flaxseeds, as well as

ourselves. Meaning? They must be obtained monounsaturated fats found in nuts, avocado and

through our diet. Eggs, chicken, beef, lamb, fish, olives.

dairy, soy, legumes and nuts are all rich sources

of proteins.

CARBS? FIBRE?
Because they are an important fuel source for Dietary fibre is the indigestible component of

the body, particularly during prolonged or high carbohydrates. What the fk does that mean?

intensity exercise. While they generally get a That dietary fibre doesn’t actually provide a source

bad wrap, some carbohydrates are better for of energy. Rather, it helps to reduce the risk of

you than others. Carbs with a low glycemic constipation, or in other words: keeps you regular.

index (GI) are digested slower. Meaning? There’s It also helps to reduce the risk of cardiovascular

less of a spike in blood sugars, providing you disease and bowel cancer. Wholegrains, the outer

with a gradual but steady supply of energy skins of fruit and vegetables, nuts and seeds, lentils

throughout the day. Fresh fruit, wholegrains, low and legumes are all fibre rich foods.

fat dairy products, legumes and lentils are good

sources of low GI carbs. Most importantly, carbs

are essential for ensuring you have enough

energy to train properly and absorb protein.

That’s right, protein without carbs is pointless.

4
 INTRO
We know that eating clean is as important as training, and we know
that it can be just as hard too, especially if you’re eating one bland meal
after another. So we decided to make it a little easier and a little more
interesting; giving you choice and variety to keep your tastebuds happy
and your progress on track.

Together with our dietician, Marika, we’ve based this cookbook around
achieving your goal and sustaining it. No crash diets or meals that have
you snacking in an hour. Just 30 balanced recipes; enough to cover
your entire week, paired with easy to follow cooking methods. Now all
you have to do is eat.

“THAT’S WHY WE BELIEVE IN

BALANCED DIETS,
NOT FADS”
5
 AARO N A N D G EO R GI O

30 years. That’s how much industry experience we have

between the FitazFk team. Whether we’re training clients

who are new to the game, or skilled professionals, we work

hard to provide current information and teach proven

techniques in a simple and effective way. Ensuring we guide

each person to achieving their optimum health and fitness.

And while we understand the importance training hard, we

also understand the importance of fuelling your your body

with the right food to get the most out of it.

M A RI KA DAY

DIETITIAN (APD) & NUTRITIONIST (AN)

My love for good food, along with the struggle of having

food intolerances, led me to a career as a dietitian and

nutritionist. An Accredited Practicing Dietitian, Accredited

Nutritionist, Sports Dietitian and fitness instructor, I’ve seen

first hand the need for practical nutritional information.

And it was this that first drove me to begin creating simple,

healthy and delicious recipes. Along with the FitazFk team,

I believe a healthy diet is one which is balanced; including

foods from all food groups. We teamed up to create a

cookbook that provides you with a powerful tool to achieve

your health and fitness goals, and sustain them; variety. I

hope that you love making and eating my recipes as much

as I enjoyed creating them.On a mission to make the world a

fitter, healthier and happier place…

Marika xo

6
T H E ANSW ER IS ALWAYS , S O M ETHI N G.

SKIPPING BREAKFAST FORCES YOUR BODY TO CONSERVE

ENERGY BY SLOWING DOWN YOUR METABOLISM,
MAKING IT MORE DIFFICULT TO SHIFT WEIGHT.

A healthy breakfast each day will improve mood, concentration,

alertness and memory function. Plus it keeps your sugar cravings
at bay. Ideally, breakfast should be eaten within an hour of
waking and include a wholegrain, protein, healthy fat and colour.
Take this opportunity to nourish your body and it will thank you
for it.

7
BREAKY-TO-GO

SMOOTHIE
WH AT ’ S I T G O O D FOR?

Not having to think hard before 7am or

refuelling after a workout. It’s high in fibre
and protein so it keeps you full for longer.
For vegans, sub in dairy free milk and an
extra scoop of protein instead of yoghurt.

WH AT ’ S I N I T ?

2 FROZEN OVER RIPE BANANAS

1/3 CUP OATS
1 TSP CINNAMON
1 TBSP CHIA SEEDS
2 TSP HONEY
1⁄2 CUP GREEK YOGHURT.
(WE LIKE CHOBANI)
2 CUPS OF MILK OF CHOICE

H OW D O I M A K E I T ?

1. Place all ingredients into high speed

blender.
Blend for 1 minute or until oats and
ice have ground completely.
2. Serve with extra chia seeds & a drizzle
of honey.

W H AT ’S I N I T
FO R ME ?
ENERGY: 310 CALORIES
CARBS: 60G
PROTEIN: 16G
TOTAL FAT: 1.5G
SERVING SIZE: 2
 W H AT ’S I N IT
FO R ME ?
ENERGY: 264 CALS
CARBS: 14G
PROTEIN: 20G
TOTAL FAT: 16G
SATURATED FAT: 6G
SERVING SIZE: 1

OMELETTE
W HAT ’S IT GO OD FOR ? W H AT ’ S I N I T ? H OW D O I M A KE IT ?

1⁄4 RED ONION DICED 1. Place onion, capsicum, mushrooms

Having pizza for breakfast. It’s rich in
3 MUSHROOMS SLICED and olives in fry pan on medium heat
protein which keeps hunger at bay
1⁄4 RED CAPSICUM DICED with a dash of oil. Fry for 1-2 mins
and the savoury start to your day will
1 TBSP SLICED KALAMATA until partially cooked.
mean you won’t crave sugar later on.
OLIVES 2. Whisk together egg whites, the
Vegetables and cheese deliver extra
20G GRATED CHEESE whole egg and water. Add to pan and
vitamins and minerals.
1 EGG turn heat to medium-low. Sprinkle
2 EGG WHITES cheese on top of omelette. Cook with
1 TBSP WATER lid on for 2 minutes or until cooked
1 HANDFUL OF ROCKET through top with rocket and serve.
9
BIRCHER MUESLI

WH AT ’ S I T G O O D FO R?

Two hungry people who want a high

protein, high fibre breakfast that’s full
of healthy fats. Make it in bulk and
store for three days, meaning having
breakfast in a rush can be less rushed.

WH AT ’ S I N I T ?

1 CUP ROLLED OATS

3⁄4 CUP OF MILK OF CHOICE
1 APPLE GRATED OR FINELY
CHOPPED
1 PUNNET BLUEBERRIES
2 TBSP TOASTED SLIVERED
ALMONDS
2 TSP HONEY
1⁄2 TSP CINNAMON
1⁄2 CUP YOGHURT

H OW D O I M A K E IT ?

1. Soak the rolled oats in milk

overnight.
2. Add all other remaining
ingredients except berries and
mix well.
3. Serve with berries and a few
toasted almonds on top.

W H AT’S I N I T FO R M E ?

ENERGY: 350 CALS

CARBS: 55G
PROTEIN: 16G
TOTAL FAT: 7.5G
SATURATED FAT: 1G
SERVING SIZE: 2

10
PROTEIN
PANCAKES
W HAT ’S IT GOOD FOR ? WH AT ’ S I N I T FOR ME?

ENERGY: 280 CALS

Eating pancakes that are good for you. CARBS: 31G
Packed with fibre, protein and healthy PROTEIN: 16G
fats this will fill you up after a workout TOTAL FAT: 11G
and keep you full until lunch. Make in SATURATED FAT: 1.5G
bulk and store in the fridge for up to SERVING SIZE: 2
three days. Don’t eat for every meal in
one day. Or do. Your call.

W HAT ’S IN IT ?

1 BANANA MASHED
1 EGG
2 TBSP MILK
1⁄4 CUP OATS
1⁄4 CUP ALMOND MEAL
1 SCOOP VANILLA WPI
(WE USE BARE BLENDS)
1⁄2 TSP BAKING POWDER
1⁄2 TSP CINNAMON
1⁄2 CUP BLUEBERRIES

HOW DO I MAKE I T?

1. Place banana, egg and milk into a

medium bowl and whisk until combined.
2. Add oats, almond meal, WPI, cinnamon
& baking powder. Stir well until mixture
is well combined. Add extra milk to reach
desired consistency if required.
3. Gently fold through frozen blueberries.
4. Heat a non-stick fry pan to medium heat
with a tsp of oil or butter.
5. Spoon mixture into fry pan and cook on
medium heat for two minutes.
Flip pancakes and cook for a further 1 min.
6. Serve with yoghurt, fresh fruit and
maple syrup as desired.

11
W H AT ’S IT GO OD FOR ?

Avoiding gluten without avoiding

flavour and avoiding cafe queues
without avoiding the cafe meal.
Add eggs for a protein packed
breakfast, or because you like eggs.

WHAT ’S IN IT ?

1 LARGE ZUCCHINI GRATED

90G HALLOUMI GRATED
1 GREEN ONION THINLY SLICED
1⁄4 CUP PARSLEY CHOPPED
3 EGGS WHISKED
1 CUP GLUTEN FREE PLAIN FLOUR 1
TSP BAKING POWDER
1⁄4 CUP GREEK YOGHURT
1 TBSP DILL CHOPPED
1 TBSP MILK
JUICE OF 1⁄2 A LEMON

HOW DO I MA KE I T?

1. Squeeze excess moisture out

of grated zucchini. Combine with
grated halloumi, green onion and
parsley in a large mixing bowl.
2. Add whisked eggs and stir to
combine. Sift flour and baking
powder into bowl and stir well.
3. Heat fry pan to medium heat, spray ENERGY: 340 CALS
with oil. Spoon fritter mixture onto CARBS: 38G
PROTEIN: 16G
pan and cook for 2 minutes each side. W H AT ’ S I N I T FO R M E ?
4. Combine yoghurt, dill and lemon TOTAL FAT: 13G
juice in a small bowl. SATURATED FAT: 10G
Season with salt and pepper. SERVING SIZE: 2
5. Serve fritters with dill yoghurt and
rocket.
 WH AT ’ S I T G O O D FO R?

Making you wonder why you ever

ate canned beans. Get a dose
of fibre and protein while you
ponder that big life question.

WH AT ’ S I N I T ?

1 RED ONION FINELY DICED

1 TBSP OLIVE OIL
1 CLOVE GARLIC CRUSHED
1 CAN CANNELLINI BEANS
400G CHOPPED TOMATOES
1 TSP CINNAMON
2 TSP HONEY
1⁄2 TSP CHILLI FLAKES
1 TSP CUMIN
1⁄2 TSP PAPRIKA
1 TSP GINGER POWDER
1 CUP VEGETABLE STOCK

H OW D O I M A K E IT ?
WHAT ’S I N I T FOR M E?
1. Heat fry pan to medium heat. Add
ENERGY: 360 CALS oil, onion and garlic and sauté for 2
CARBS: 56G -3 minutes until tender.
PROTEIN: 16G 2. Add all remaining ingredients to
TOTAL FAT: 8G the pan and stir gently. Allow to
SATURATED FAT: 2G simmer for 30 minutes, stirring
SERVING SIZE: 2 occasionally until sauce thickens.
3. Serve as is, on toast or with
poached eggs. Beans will keep in
the fridge for 3 days in an airtight
container
ACAI
BOWL WH AT ’ S I T G O O D FO R?

Making breakfast impossible to fk

up. It’s nutrient rich and perfect
for warm summer days. Although
we could have led with, “It tastes
like ice-cream.”

WH AT ’ S I N I T ?

1 PACKET OF FROZEN
UNSWEETENED ACAI PULP. SUB
IN FROZEN ACAI POWDER IF YOU
CAN’T FIND THIS.
1 TSP HONEY
150ML VITASOY
UNSWEETENED COCONUT MILK
1 FROZEN BANANA
1⁄2 FRESH BANANA
3 STRAWBERRIES
1 TBSP BUCKINIS
1 TBSP CACAO NIBS

H OW D O I M A K E IT ?

1. In a blender place açai pulp,

frozen banana and coconut
milk. Blend until smooth. Add
extra coconut milk until desired
consistency.
2. Pour into bowl and top with fresh
fruit, buckinis and cacao nibs.

W H AT ’S I N
I T FO R ME?
ENERGY: 300 CALS
CARBS: 50G
PROTEIN: 4G
TOTAL FAT: 11G
SATURATED FAT: 7G
SERVING SIZE: 1 14
 SOMETH I N G N U T R I T I OUS
TO HELP YOU AVOID T HE
A FTERN OON C R ASH.
THAT MEANS DARK LEAFY VEGETABLES, LEAN PROTEIN,
WHOLEGRAIN CARBS AND HEALTHY FATS.

Avoid large serves of complex carbohydrates as they will make you

feel lethargic due to the increase in melatonin, the sleep inducing
hormone. Lunch is meant to provide you with enough energy to
sustain you through the afternoon and that includes your training
sessions. Prep the night before so you’re ready to go.

15
BROCCOLI
& QUINOA
SLAW WITH CHICKEN

W H AT ’S IT GO OD FOR ? H OW D O I M A K E I T ?

Eating. Sometimes the answer is

simple. 1. Heat fry pan to medium-high heat.
Spray with oil spray and brown
chicken on each side. Turn heat down
W H AT ’S IN IT ? to medium and cook chicken for 5-10
minutes until cooked through.
2. Meanwhile, cut broccoli into large
1 SMALL HEAD BROCCOLI
pieces and shred using a shredder
3⁄4 CUP COOKED QUINOA
2 TBSP TOASTED SLIVERED
attachment of a food processor. W H AT ’S IN
3. In a large bowl combine cooked
ALMONDS
2 TBSP SULTANAS
quinoa, shredded broccoli, toasted I T FO R ME ?
almonds and sultanas.
300G GRILLED CHICKEN BREAST
4. In a separate mixing dish ENERGY: 396 CALS
DRESSING:
combine dressing ingredients and CARBS: 40G
2 TSP HONEY
whisk until well incorporated. PROTEIN: 20G
1 TBSP APPLE CIDER VINEGAR
5. Pour dressing over salad and TOTAL FAT: 17G
1 TBSP DIJON MUSTARD
stir gently to combine. SATURATED FAT: 2G
1 TBSP LEMON JUICE
Top with chicken breast. SERVING SIZE: 2
2 TBSP EXTRA VIRGIN OLIVE OIL
 W H AT ’S I N

FRIED I T FO R ME ?
ENERGY: 435 CALS
CARBS: 48G

RICE
PROTEIN: 26G
TOTAL FAT: 15G
SATURATED FAT: 4G
SERVING SIZE: 2

WH AT ’ S I T G O O D FO R?

Giving you a healthy alternative for

this old favourite. It freezes well for
those who enjoy meal prep. And for
those who enjoy taking photos of
meal prep.

H OW D O I M A K E IT ?

1. Whisk two eggs with 1 tsp tamari in

a small bowl. Heat fry pan to medium-
high heat and spray with a little oil.
Pour egg mixture into pan and allow
to cook for 1 -2 minutes. Flip omelette
and cook for a further minute.
Remove omelette from pan and set
aside.
2. Add onion, garlic and tofu to fry
pan and cook on medium heat for 2
minutes until tofu begins to brown.
3. Add vegetables and brown rice to
pan and fry for a further 3 minutes
until vegetables are just cooked
through. Pour extra tamari over fried
rice and toss to combine.
4. Chop the omelette and toss
through fried rice. Garnish with spring
onions.

WH AT ’ S I N I T ?

2 EGGS
1 TSP WHEAT-FREE TAMARI (SOY SAUCE)
1⁄2 ONION FINELY DICED
1 CLOVE GARLIC CRUSHED
200G TOFU
1 CUPS COOKED BROWN RICE
1 CUP FROZEN PEAS, CARROT CORN
MIXTURE
1⁄2 SMALL HEAD BROCCOLI CHOPPED
INTO SMALL FLORETS
1 TBSP WHEAT-FREE TAMARI
(SOY SAUCE)
SPRING ONIONS TO GARNISH
W H AT ’S I N
I T FO R ME ?
ENERGY: 164 CALS
CARBS: 16G
PROTEIN: 10G
TOTAL FAT: 7G
SATURATED FAT: 3G
SERVING SIZE: 6

WH AT ’ S I T G O O D FO R?

If you need more of an explanation

than ‘Sweet Potato’ you’ll be happy
to know this a great low carb meal
that freezes well so you can serve
whenever you need to. Make it gluten
free by subbing in a GF flour.

WH AT ’ S I N I T ?

200G SWEET POTATO

5 EGGS
1⁄2 RED ONION THINLY SLICED
1⁄2 CUP PLAIN FLOUR
1⁄2 CUP MILK
1 ZUCCHINI THINLY SLICED
1 TBSP CHIVES
70G HALOUMI CHEESE
ROCKET TO SERVE

H OW D O I M A K E IT ?

1. Preheat oven to 180 degrees celsius

and grease a pie dish with oil or
butter.
2. Cut sweet potato into 2cm cubes
and steam over boiling water for 2 -3
minutes until just cooked.
3. Whisk eggs and milk together and
season with salt and pepper. Sift in
flour and whisk well until smooth.
4. Place sweet potato, zucchini slices,
onion and cheese into greased pie
dish. Pour egg mixture over the top.
5. Bake in oven for 25-30 minutes
until cooked through.
6. Allow to cool slightly before
removing from pie dish.

18
W HAT ’ S IT G OO D FO R ? W H AT ’ S I N I T ?
People who introduce themselves as 2 TSP OLIVE OIL
gluten-free-vegans, rather than by 1 ONION FINELY DICED
birth name. Also, it tastes great. 1 CLOVES OF GARLIC MINCED
1 TBSP GRATED GINGER
1 TSP CUMIN
1 TSP GROUND CORIANDER
1⁄2 TSP CINNAMON
1 KG PUMPKIN PEELED
AND CHOPPED
1L VEGETABLE STOCK
1⁄2 CUP UNSWEETENED
WH AT’S IN COCONUT MILK
IT FOR ME ? 1 CAN OF CHICKPEAS RINSED
AND DRAINED
1 TBSP CORNFLOUR MIXED
ENERGY: 311 CALS WITH 1⁄4 CUP WATER
CARBS: 50G TURKISH BREAD, EXTRA CHICKPEAS
PROTEIN: 10G AND CORIANDER
TOTAL FAT: 5G TO SERVE
SATURATED FAT: 0.5G
SERVING SIZE: 4
H OW D O I M A K E IT ?
1. Place onion, garlic and a dash
of olive oil in a large saucepan over
medium heat. Sautee until onion is
transparent.
2. Add spices and sauté for 1-2
minutes stirring constantly.
3. Place pumpkin and vegetable
stock into saucepan and cook on
medium-low heat for 30 minutes,
or until pumpkin is cooked through.
4. Add chickpeas and coconut milk to
soup and blend using a stick blender.
5. In a small bowl mix cornflour and
water together to form a paste.
Add to soup and cook for a further
5 minutes until desired consistency
is reached. Serve with Turkish bread,
coriander and coconut cream if
desired.
19
WHAT ’ S I T G OO D FO R ? W H AT ’ S I N I T ? H OW D O I M A K E IT ?

Making you happy. Turkey is high in 300G TURKEY MINCE 1. Heat a large fry pan and spray with
tryptophan, the amino acid which is 2 TSP MEXICAN SPICE MIX oil. Cook turkey mince on medium
used for the production of serotonin 150G BLACK BEANS high until cooked through. Add
- the happy hormone. Turkey is also 2 CUPS SPINACH Mexican spice mix and cook stirring
incredibly lean and a great source of 1 GRATED CARROT constantly for a further 1-2 minutes.
protein, iron and zinc. 1⁄4 RED ONION FINELY SLICED 2. Rinse and drain black beans
1 DICED TOMATO and add to turkey mixture.
1 COB OF CORN, KERNELS Allow to cool slightly.
REMOVED 1⁄2 CAPSICUM 3. In a large serving bowl place
1 BUNCH CORIANDER spinach, carrot, diced tomato, red
1⁄2 AVOCADO onion, capsicum and corn kernels.
WHAT’S I N EXTRA LIGHT SOUR CREAM TO In the centre place the slightly
SERVE cooled turkey mince and top with
IT FOR ME? avocado, coriander and
sour cream if desired.
ENERGY: 417 CALS
CARBS: 32G
PROTEIN: 57G
TOTAL FAT: 8G
SATURATED FAT: 1G
SERVING SIZE: 2 20
MANGO, MACADAMIA
AND ROCKET SALAD
WHAT’S IT GOOD FOR?

Looking like a master-chef with

ease. This simple, delicious salad
is full of summery flavours that
won’t disappoint.

WH AT ’ S I N I T ?

100G SALMON STEAK

1 CUPS ROCKET LEAVES
1 SMALL MANGO CHEEK CUBED
15G MACADAMIA NUTS HALVED 1
RED CHILLI FINELY SLICED
1⁄2 TBSP LEMON JUICE
DRIZZLE EXTRA VIRGIN OLIVE
OIL

H OW D O I M A K E IT ?

1. Heat a fry pan to medium heat.

Spray with oil and add salmon.
Cook for 4-5 minutes each side,
until cooked to liking.
2. Meanwhile, toss rocket with
macadamia, mango, chilli, lemon juice
and olive oil and place onto a serving
plate. Add salmon whole on the side
or flake through the salad.
3. Serve with extra wedge of lemon.

W H AT ’S IN
I T FO R M E ?
ENERGY: 390 CALS
CARBS: 15G
PROTEIN: 23G
TOTAL FAT: 27G
SATURATED FAT: 5G
SERVING SIZE: 1

21
WHAT ’ S I T G OO D FO R ? W H AT ’ S I N I T ? H OW D O I M A K E IT ?

Perfect light lunch or an easy salad
to take along to those summer bbqs.
You’ll have your friends asking for the
recipe too!
WHAT’S I N
IT FOR ME?
1⁄2 CUP INSTANT COUCOUS
1 TBSP RAISINS
2/3 CUP HOT CHICKEN STOCK
50G CHERRY TOMATOES
CUT IN QUARTERS
1⁄4 RED ONION FINELY DICED
60G FETTA CHEESE
1⁄2 CAN CHICKPEAS
RINSED AND DRAINED
2 TSP MOROCCAN
SEASONING MIX
1⁄2 BUNCH FLAT LEAF PARSLEY
1 TBSP OLIVE OIL
1 TBSP LEMON JUICE
1. Cook couscous according to
packet directions using chicken
stock in place of water.
Stir through raisins.
2. Fluff the couscous up with
a fork and mix through
Moroccan spice mix.
3. Toss through remaining
ingredients. Serve warm or cold
with meat if desired.

ENERGY: 360 CALS

CARBS: 43G
PROTEIN: 15G
TOTAL FAT: 17G
SATURATED FAT: 1G
SERVING SIZE: 2
22
SOMETHING NUTRITIOUS
TO GET YOU THROUGH THE 10-12 HOURS
OF FASTING OVER NIGHT.

Thank fk you’re asleep for most of that.

Lean proteins like chicken, fish, lamb, beef or tofu will help with
muscle recovery and hormone production after a day of training.
Do your best to eat a little earlier in evening to avoid a full stomach
when you’re trying to sleep, because that’s no fun for anyone.

23
CHICKEN
SAN CHOY BAU

WHAT’S IT GOOD FOR?

Those who hate washing up, tonight

you’re eating with your hands. Low
carb and low calorie makes up for
that last burpee you skipped.

WH AT ’ S I N I T ?

500G CHICKEN MINCE

1 X 3CM KNOB GINGER
1 GRATED CARROT
100G CHOPPED WATER CHESTNUTS
1 GREEN ONION
3 TBSP WHEAT FREE TAMARI SAUCE
1 CUP SHREDDED RED CABBAGE
1 CARROT CUT INTO MATCHSTICKS
4 ICEBERG LETTUCE CUPS
A FEW SPRIGS OF CORIANDER AND CHILLI
TO GARNISH

H OW D O I M A K E IT ?

1. Heat a fry pan over medium heat and

add a dash of oil. Cook chicken mince
over medium heat until cooked through.
Grate ginger into chicken and cook for a
further 1 minute.
2. Add carrot, water chestnuts, onion

W H AT’S I N and tamari into pan and toss for 2 -3

minutes until vegetables soften.

I T FOR ME? 3. Spread chicken mince evenly among

4 lettuce cups. Top with extra carrot,
cabbage, coriander and chilli.
NUTRITION PER SERVE:
ENERGY: 205 CALS
CARBS: 5G
PROTEIN: 27G
TOTAL FAT: 7G
SATURATED FAT: 2G
SERVING SIZE: 4
WHAT ’ S IT G OO D FO R ?

Making your entire house smell fking

delicious. Freeze leftovers for lazy
lunches. It also skips the gluten and
is vegan friendly.

WHAT ’S IN IT ?

1 TBSP OLIVE OIL

1 SMALL ONION, CHOPPED
1 CLOVE GARLIC, MINCED
1 TBSP FRESH GINGER,
MINCED OR GRATED
1 SMALL CARROT, DICED
2 - 1⁄2 TBSP MILD INDIAN CURRY
PASTE
1⁄4 TSP CAYENNE PEPPER
1⁄2 TSP GROUND CUMIN
1⁄2 TSP GROUND CORIANDER
1⁄4 TSP SALT
1-1⁄4 CUPS (750ML) CRUSHED
TOMATOES
400ML UNSWEETENED
COCONUT MILK (WE LIKE VITASOY)
1 CAN WHOLE GREEN LENTILS,
RINSED AND DRAINED
1 CAN COOKED CHICKPEAS
RINSED AND DRAINED
2 CUPS CAULIFLOWER FLORETS

HOW DO I MA KE I T?

1. In a large pot heat oil over medium

high heat. Add the onion and cook
until soft, a minute or two.
2. Add the garlic, ginger, carrot, curry
W H AT ’S IN
paste, spices and salt. Stir well and
cook for 2-3 minutes.
I T FO R ME ?
3. Stir in the crushed tomatoes,
NUTRITION PER SERVE:
coconut milk, lentils and chickpeas.
ENERGY: 300 CALS
4. Simmer over medium heat for
CARBS: 34G
5-10 minutes.
PROTEIN: 13G
5. When the lentils and chickpeas
TOTAL FAT: 10G
are tender, stir in the cauliflower.
SATURATED FAT: 4G
Cook just until cauliflower is soft.
SERVING SIZE: 3
6. To make a thinner curry add extra
water at this stage. Serve as is or
with rice. Garnish with coriander.
VIETNAMESE RICE
NOODLE SALAD
WHAT ’ S I T G OO D FO R ? W H AT ’ S I N I T ?
Keeping things interesting. Sub out 400G LEAN BEEF STRIPS
beef and add tofu, chicken, lamb or 1 TBSP LEMONGRASS PASTE
pork for a variation on this recipe. 1 CLOVE GARLIC CRUSHED
2 TSP WHEAT FREE TAMARI
50G RICE NOODLES
1⁄4 LARGE CUCUMBER
1 CUP ICEBERG LETTUCE SHREDDED
1 CARROT CUT INTO MATCHSTICKS
1⁄4 CUCUMBER CUT INTO
MATCHSTICKS 1⁄2 RED CAPSICUM
THINLY SLICED
1⁄4 RED ONION THINLY SLICED
1⁄2 CUP SHREDDED RED CABBAGE
W H AT’S IN CORIANDER TO SERVE
I T FOR ME? DRESSING:
30ML FISH SAUCE
NUTRITION PER SERVE: 30ML RICE WINE VINEGAR
ENERGY: 290 CALS 1 TBSP PALM SUGAR
CARBS: 35G 1⁄4 CUP WATER
PROTEIN: 23G 1 CLOVE GARLIC FINELY DICED
TOTAL FAT: 7G 1 BIRDSEYE CHILLI FINELY DICED
SATURATED FAT: 2G 1 TBSP LIME JUICE
SERVING SIZE: 2
H OW D O I M A K E IT ?
1. Combine the lemongrass paste,
garlic and tamari in a small bowl and
stir well. Add the beef and allow to
marinade for 5 minutes while making
the dressing.
2. Combine the fish sauce, vinegar,
palm sugar and water in a small
saucepan over medium heat. Stir
constantly until sugar has dissolved.
Allow to cool and add garlic, chilli
and lime juice.
3. Place the noodles in a heatproof
container with boiling water and
cover. Allow to stand for 5 -10
minutes, or until cooked through,
before draining.
4. Heat a fry pan to medium-high
and drizzle with oil. Cook beef over
medium heat stirring occasionally
until cooked through. Remove from
heat.
5. Prepare salad by placing vegetable
ingredients into serving bowls. Add
beef and rice noodles. Pour dressing
over salad and serve with coriander.
26
WHAT ’ S IT G OO D FO R ?

Having a burger without the side of

guilt, i.e: bread. No gluten, but lots of
protein.

WHAT ’S IN IT ?

500g LEAN TURKEY MINCE

8 X 2CM THICK SLICES OF SWEET
POTATO
1 SMALL ONION FINELY DICED
1 MEDIUM EGG
1 CLOVE GARLIC MINCED
1 TBSP PESTO
BEETROOT SLICES
LETTUCE
TOMATO

HOW DO I MA KE I T?

1. Pre-heat oven to 190 degrees

celsius. Line a baking tray with baking
paper and place sweet potato rounds
onto tray.
2. Cook in preheated oven for 15-20
minutes until cooked through and
crisp on the outside.
3. In a large bowl combine mince,
egg, onion, garlic and pesto.
4. Using your hands to shape and
bind mixture into four patties.
5. Cover and refrigerate until firm.
6. Lightly grease a hotplate or frypan
and spray with oil. Cook patties for
5 -7 minuteson each side or until
cooked through.
7. Use sweet potato rounds as burger
buns and add salad as desired.

WH AT’S I N
I T FOR ME?
NUTRITION PER SERVE:
ENERGY: 469 CALS
CARBS: 40G
PROTEIN: 31G
TOTAL FAT: 17G
SATURATED FAT: 4G
SERVING SIZE: 4
 WHAT’S IT GOOD FOR?
WH AT’S I N
Wearing a fake moustache and
IT FOR ME ? sombrero while drinking margaritas,
obviously. Also, as a lighter variation
NUTRITION PER SERVE: on the traditional beef or chicken.
ENERGY: 359 CALS
CARBS: 43G
PROTEIN: 29G
TOTAL FAT: 10G WH AT ’ S I N I T ?
SATURATED FAT: 1G
SERVING SIZE: 2
4 CORN TORTILLAS
200G FISH FILLETS E.G.
SNAPPER, BARRAMUNDI
1 TBSP MEXICAN SPICE MIX
SALSA:
1 SMALL MANGO DICED
1⁄4 RED ONION FINELY DICED
1 BIRDSEYE CHILLI
2 TBSP CORIANDER CHOPPED
JUICE OF 1⁄2 LIME
1⁄2 AVOCADO PEELED
CORIANDER LEAVES
RED CABBAGE

H OW D O I M A K E IT ?

1. Coat fish fillets in Mexican spice

mix.
2. Heat fry pan to medium heat and
spray with oil. Cook fish for 2-3
minutes on each side until cooked
through.
3. Meanwhile, prepare mango salsa.
In a small bowl combine diced
mango, red onion, chilli and lime
juice. Toss gently. Set aside.
4. Heat corn tortillas in oven or
microwave until warmed.
5. Top tortillas with fish, cabbage,
avocado, mango salsa and coriander
leaves.

FISH TACOS
WITH MANGO SALSA 28
 WHAT’S IT GOOD FOR?

People who like balance, like

Libras, but also any other star sign,
too. It’s also great if you’re short on
time, most ingredients can probably
be found at the back of your
pantry or fridge.

WH AT ’ S I N I T ?

2 SALMON HOT SMOKED FILLETS

(APPROX. 100G EACH)
1 LEMON ZEST & JUICE
1 CLOVE GARLIC CRUSHED
1 CUP EVAPORATED LIGHT MILK
2 TBSP DILL FINELY CHOPPED
1 BUNCH OF ASPARAGUS CUT INTO
3CM LENGTHS
2 TSP CORNFLOUR
2/3 CUP PASTA SPIRALS
ROCKET

H OW D O I M A K E IT ?

1. Cook pasta according to packet

instructions.
2. In a small saucepan heat the
evaporated milk until nearly boiling.
Combine the cornflour with a dash of
water to form a paste in a small bowl.
Add to milk and stir over low heat
until thickened slightly.
3. Add the lemon juice and zest,
garlic and dill to the milk mixture.
4. Use a colander to drain pasta then
return pasta to saucepan.
5. Add milk mixture to pasta and toss
to combine with asparagus. Gently
flake salmon into pasta and serve
with lemon and rocket

WH AT’S I N
IT FOR ME?
NUTRITION PER SERVE:
ENERGY: 525 CALS
CARBS: 48G
PROTEIN: 43G
TOTAL FAT: 8G
SATURATED FAT: 2G
SERVING SIZE: 2

29
WHAT ’ S I T G OO D FO R ? W H AT ’ S I N I T ? H OW D O I M A KE IT ?

Inviting vegetarians over for dinner.
Say hello to a night off meat,
but not off flavour.
100G COUSCOUS COOKED
ACCORDING TO PACKET
INSTRUCTIONS WITH VEGETABLE
STOCK IN PLACE OF WATER
1⁄2 CAN CHICKPEAS RINSED
AND DRAINED
1⁄4 RED ONION FINELY DICED
1 TBSP FINELY CHOPPED PARSLEY
2 TBSP SULTANAS
1⁄2 TSP CUMIN
1⁄4 TSP CINNAMON
1⁄2 TSP TURMERIC
1 TBSP DICED PRESERVED LEMON
2 CAPSICUMS
SPINACH TO SERVE
DRESSING:
JUICE AND ZEST OF 1 LEMON
1⁄2 CUP GREEK YOGHURT
1 TBSP PARSLEY FINELY CHOPPED
1. Preheat oven to 180 degrees celsius
and line a baking tray with baking
paper.
2. Combine cooked couscous with
chickpeas, sultanas, onion spices and
preserved lemon. Toss gently.
3. Cut capsicums in half and de-seed.
Place onto baking tray and stuff with
couscous mixture.
4. Bake in preheated oven for 10
minutes or until capsicums
begin to brown.
5. In a small bowl mix together
dressing ingredients.
6. Serve with spinach and yoghurt
dressing.

W HAT’S IN
I T FOR ME ?
NUTRITION PER SERVE: ENERGY:
156 CALS
CARBS: 27G
PROTEIN: 8.5G
TOTAL FAT: <1G
SATURATED FAT: 0G
SERVING SIZE: 4 30
SOMET HIN G ...
THAT WON’T HAVE YOU GOING BACK FOR
ANOTHER ONE IN FIFTEEN MINUTES.

These snacks are designed to keep you fuelled up until your

next main meal while giving you an extra boost of nutrients,
unlike the usual block of chocolate or handful of lollies.

31
 NUTELLA PROTEIN
BALLS
WHAT ’ S IT G OO D FO R ?

Pretending you’re naughty when

really you’re nice, as well as giving
yourself a protein hit without the
gluten.

WHAT ’S IN IT ?

1 CUP HAZELNUT MEAL

1⁄4 CUP CHOCOLATE WPI
(WE USE BARE BLENDS)
8 PITTED DATES SOAKED IN
BOILING WATER FOR 20 MINUTES
2 TBSP CACAO POWDER
1 TBSP COCONUT OIL
1 TBSP CHOC HAZELNUT SPREAD
(USE A PURE CACAO HAZELNUT
SPREAD IF YOU CAN)
1- 2 TBSP COCONUT MILK
COCONUT & CACAO FOR DUSTING

HOW DO I MA KE I T?

1. Blend dates and water into a paste.

2. Add hazelnut meal, protein powder,
cacao powder, coconut oil and
hazelnut spread and blend until
mixture comes together.
3. Add extra coconut milk if
required to reach a consistency
which can be rolled into balls.
4. Roll protein mixture into balls
and dust with coconut or cacao

WH AT’S IN
IT FOR ME?
NUTRITION PER SERVE:
ENERGY: 150 CALS
CARBS: 10G
PROTEIN: 8G
TOTAL FAT: 9G
SATURATED FAT: 2G
SERVING SIZE: 10
32
WHAT’S IT GOOD FOR?

Ridding yourself of that sugary-

morning-biscuit craving, and your
muffin top.

WH AT ’ S I N I T ?

1 CUP LOW FAT GREEK YOGHURT

1 CUP ROLLED OATS
1 EGG
1⁄2 CUP OIL
(WE USE VEGETABLE OIL)
1⁄4 CUP SUGAR
3⁄4 CUP OVERRIPE
MASHED BANANAS
1 1⁄4 CUP SELF RAISING FLOUR
1⁄2 CUP MIXED BERRIES

H OW D O I M A K E IT ?

1. Preheat oven to 200 degrees

celsius and line a muffin try with
muffin cases.
2. Combine yoghurt and rolled oats
together and allow to sit in the
refrigerator for 20 minutes.
3. Combine remaining ingredients
except berries into oat mixture
and stir until combined
4. Gently fold through mixed berries.
5. Spoon mixture into prepared tray
and bake for 15-20 minutes

W H AT ’S IN
I T FO R ME ?
NUTRITION PER SERVE:
ENERGY: 191 CALS
CARBS: 21G
PROTEIN: 4G
TOTAL FAT: 10G
SATURATED FAT: 1G
SERVING SIZE: 12

33
WHAT ’ S I T G OO D FO R ? W H AT ’ S I N I T ? H OW D O I M A KE IT ?

Making you come back for another
handful, rather than going for the
lollies. Gluten free, high in protein,
iron and fibre, these little guys are
not to be underestimated. Their low
GI will keep your hunger at bay until
your next meal.
1. Preheat oven to 180 degrees 1 X 420G CAN CHICKPEAS
Celsius. Line a baking tray with 1 TBSP MAPLE SYRUP
baking paper. 1 TSP CINNAMON
2. Drain and rinse chickpeas and 1 PINCH SALT
place on paper towel to dry. 2 TSP OLIVE OIL
3. Spread chickpeas over baking
paper and bake for approximately 30
minutes or until crispy.
4. Combine cinnamon, maple syrup,
olive oil and salt together in a bowl
and stir until well combined. Toss
chickpeas through syrup mixture.
5. Spread chickpeas back onto baking
paper and roast for a further 5-10
minutes.
6. Store in an airtight container.

NUTRITION PER SERVE:

W H AT ’S I N ENERGY: 162 CALS

CARBS: 25G

I T FO R ME ? PROTEIN: 8G
TOTAL FAT: 4G
SATURATED FAT: 0.5G
SERVING SIZE: 4
34
 W H AT ’S I N IT

CHOC NANA
FO R ME ?
NUTRITION PER SERVE:
ENERGY: 105 CALS

ICEBLOCKS
CARBS: 18G
PROTEIN: 3G
TOTAL FAT: 3G
SATURATED FAT: 0G
SERVING SIZE: 6

WHAT’S IT GOO D FOR?

Replacing the secret Frosty Fruits

hidden in the back of your freezer.
They’re great to snack on during hot
summer days, or as a tasty treat after
dinner.

WH AT ’ S I N I T ?

1. Place frozen bananas, cacoa

powder, Greek yoghurt and coconut
milk into a high-powered blender.
Blend on high speed until ice cream
consistency. Add more fluid if
required.
2. Spoon ice cream into ice block
moulds and freeze for 3-4 hours.
3. Once frozen, melt chocolate and
allow to cool slightly.
4. Dip ice blocks into melted
chocolate and sprinkle with coconut.
Serve immediately or place on baking
paper in the freezer.

H OW D O I M A KE IT ?

2 BANANAS FROZEN
2 TBSP CACAO POWDER
1⁄2 CUP GREEK YOGHURT
1⁄2 CUP UNSWEETENED COCONUT
MILK
50G 86% CACAO DARK CHOCOLATE
FOR DIPPING COCONUT FLAKES TO
GARNISH

35
 W HAT’S I N I T
FO R ME?
NUTRITION PER SERVE:
ENERGY: 175 CALS
CARBS: 25G
PROTEIN: 4G
TOTAL FAT: 9G
SATURATED FAT: 1G
SERVING SIZE: 1

WHAT ’ S I T G OO D FO R ? W H AT ’ S I N I T ? H OW D O I M A KE IT ?

Lazy people. But seriously. Perfect for 1 GREEN OR RED APPLE 1. Core the apple and slice into rings.
a morning snack, it’s vegan and gluten 1 TBSP ALMOND BUTTER COCONUT 2. Top with almond butter and
free too. FLAKES FOR SPRINKLING sprinkle with coconut flakes.
3. Enjoy.

36
HUMMUS
WHAT ’ S I T G OO D FO R ?

Dipping things in. Like carrot and

celery, not fingers. And if variety is the
spice of life, mix things up by adding
paprika, cumin, coriander, or any
other spice you love. It’s also great for
vegans and coeliacs.

WHAT ’S IN IT ?

1 X 400G CAN CHICKPEAS

RINSED AND DRAINED
2 TSP TAHINI
1 CLOVE GARLIC
2 TBSP EXTRA VIRGIN OLIVE OIL
JUICE OF 1⁄2 LEMON

HOW DO I M AKE I T?

1. Add all ingredients except olive oil

to a blender. Blend until a smooth
paste is formed.
2. Continue to blend while pouring the
olive oil into the blender.
3. Season with salt and pepper.
4. Serve with carrot and celery sticks.

WHAT’S IN I T FOR M E ?
NUTRITION PER SERVE:
ENERGY: 168 CALS
CARBS: 11G
PROTEIN: 6G
TOTAL FAT: 10G
SATURATED FAT: 1G
SERVING SIZE: 4
 WHAT’S IT GOOD FOR?

Did you not just read pizza, mini,

and muffin all in one go?
They make for a quick and easy
snack on the go; grab one on your
way out the door and tuck it into
your bag for later. Grandma Yetta
style. Plus, they’re gluten free.

WH AT ’ S I N I T ?

1.5 CUPS COOKED QUINOA

50G LEAN HAM FINELY SHREDDED
2 EGGS LIGHTLY BEATEN
1 SMALL ONION FINELY DICED
1 CLOVE OF GARLIC MINCED
50G CHERRY TOMATOES DICED
1⁄4 CUP FINELY CHOPPED BASIL
1⁄2 CUP CHEESE GRATED
1 TSP DRIED OREGANO

H OW D O I M A KE IT ?

1. Preheat oven to 180 degrees

celsius and spray a mini muffin
tin with oil.
2. Mix together all ingredients in
a large bowl.
3. Spoon into greased muffin tin
and press down gently on the
stop.
4. Bake for 15 – 20 minutes.

W H AT ’S IN IT
FO R ME ?
NUTRITION PER SERVE (2 MUFFINS):
ENERGY: 66 CALS
CARBS: 6G
PROTEIN: 4G
TOTAL FAT: 3G
SATURATED FAT: 1G
SERVING SIZE: 24

38
 PEANUT BUTTER
FRUIT DIP

W HAT ’ S I T G OO D FO R ?

Being naughty: spread on banana bread.

Being nice: stick to fresh fruit.
Oh, and there’s no fking gluten.

W HAT ’S IN IT ?

1⁄2 CUP GREEK YOGHURT

1⁄2 CUP EXTRA LIGHT CREAM CHEESE
1 TBSP MAPLE SYRUP
2 TBSP POWDERED PEANUT BUTTER
(PB2) OR NATURAL PEANUT BUTTER
FRUIT FOR DIPPING

HOW DO I M AKE I T?

1. Combine all ingredients in a

food processor and blend until smooth.
2. Serve with fruit or fruit skewers.

W HAT ’ S IN IT FO R M E ?

NUTRITION PER SERVE:

ENERGY: 105 CALS
CARBS: 11G
PROTEIN: 7G
TOTAL FAT: 4G
SATURATED FAT: 0G
SERVING SIZE: 2
39
W HAT ’ S IN IT FO R ME ? WHAT’S IT GOOD FOR?

NUTRITION PER SERVE (2 BITES):

A quick bite. One that will keep you
ENERGY: 60 CALS
going, on the go. They also freeze
CARBS: 10G
well, so make a bunch at a time.
PROTEIN: 2G
TOTAL FAT: 1G
SATURATED FAT: 0G WH AT ’ S I N I T ?
SERVING SIZE: 24

1 LARGE HANDFUL BLUEBERRIES

1 CUPS ROLLED OATS
1⁄2 TSP BAKING POWDER
1 TBSP SLIVERED ALMONDS
1 TSP CINNAMON
1 TBSP BROWN SUGAR
1 OVERRIPE BANANAS
1 EGG
3⁄4 CUPS SKIM MILK
1⁄2 TSP VANILLA EXTRACT

H OW D O I M A K E IT ?

1. Preheat oven to 190 degrees

celsius and grease a mini muffin tray.
2. In a small bowl mash banana.
Stir in egg, milk and vanilla extract.
3. In a separate bowl combine all dry
ingredients except blueberries. Mix
well.
4. Pour wet ingredients into
dry ingredients and stir well.
5. Spoon into prepared tray and
top with 1-2 blueberries.
6. Bake in preheated oven for 15
minutes or until cooked through and
golden brown.

BAKED
OATMEAL
BITES 40
41