Publication PDF

NOT JUST
CHICKEN
& RICE
TASTY AF RECIPES FROM THE MYPROTEIN
KITCHEN SERIES, TAILORED TO YOUR GOAL.
TAP TO JUMP TO SECTION
CONTENTS
04. BREAKFAST
05. 4-INGREDIENT FOOLPROOF
BANANA PANCAKES
07. HIGH-PROTEIN BREAKFAST SMOOTHIE
09. FREEZER BREAKFAST BURRITO MEAL PREP
11. SUPER OVERNIGHT OATS
13. SWEET POTATO HASH
15. HIGH-PROTEIN OMELETTE
17. RASPBERRY & OAT BREAKFAST BARS
19. HIGH-PROTEIN BREAKFAST PUDDING
15. 21. GIANT PROTEIN CINNAMON ROLLS
23. SHEET-PAN PROTEIN-PANCAKES
25. LUNCH
26. CHIPOTLE CHICKEN SALAD
29. ONE-TRAY ROASTED HALLOUMI WRAPS
31. SPICY CHICKEN WITH COUS COUS
33. CHICKEN SATAY MEAL PREP
17. 29. 36. ONE-POT LENTIL DAHL
38. ONE-TRAY CASHEW CHICKEN MEAL PREP
40. FISH & RICE HIGH PROTEIN
KEDGEREE MEAL PREP
42. LOW-CARB TERIYAKI BEEF
ZOODLES
44. PIZZA ROLLS 3 WAYS
50. DINNER
47. 30-MINUTE CHICKEN TIKKA MASALA
49. ZINGY CHICKEN BURGER
52. FAJITA PASTA BAKE
54. ONE-TRAY PESTO SALMON
56. MAC N CHEESE
58. CREAMY PEANUT BUTTER NOODLES
51. 60. PERI PERI CHICKEN FAKEAWAY
continues on next page
02
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62. FISH FINGERS & SWEET POTATO CHIPS
64. BBQ CHICKEN PIZZA WITH GARLIC & HERB DIP
67. BEEF RAMEN NOODLES
75 TREATS & BAKING

70. 5-INGREDIENT PEANUT BUTTER OAT CUPS
72. SIMPLE PROTEIN BALLS
74. HIGH-PROTEIN SHARING COOKIE DOUGH
76. 2-INGREDIENT PROTEIN SPREAD FUDGE
78. 3-INGREDIENT CARB CRUSHER
CHEESECAKE POTS
58 80. PROTEIN MUG CAKE
82. HEALTHY BAKED DONUTS WITH PROTEIN SPREAD
84. 30-SECOND PROTEIN ICE CREAM
86. HIGH-PROTEIN CHOCOLATE BAKED OATS
88. HIGH-PROTEIN PEANUT BUTTER SANDWICH COOKIES
90. SMOOTHIES & SHAKES

91. MUSCLE-BUILDING PROTEIN SHAKE
84. 88.
93. SALTED CARAMEL ICED COFFEE PROTEIN SHAKE
97. COFFEE & CHOCOLATE PROTEIN SMOOTHIE
99. CLEAR PROTEIN SLUSHIES
101. VEGAN BANANA-CHOC POST-WORKOUT SHAKE
103. SUPERCHARGED SMOOTHIE
105. BLUEBERRY BANANA SWIRL
107. MATCHA WHEY PROTEIN, PEACH & GINGER
SMOOTHIE
109. TOFFEE POPCORN SUNDAE SMOOTHIE
111. VEGAN CHOCOLATE BANANA &
BLUEBERRY SMOOTHIE
111.
03
KEEP YOUR
NUTRITION
ON TRACK WITH
37 % AND FREE
OFF DELIVERY
USE CODE: THESUPP
Offer code valid 04.10.21 - 01.05.22.

Discount not applicable with other offers.
BREAKFAST
Pancakes. Omelette. Porridge. Burritos. Breakfast options can almost
feel endless, right? To make things easy, we’ve picked out some of the
most delicious breakfast recipes for you to get stuck into.
They’re healthy, satisfying, and full of goodness. Plus, we’ve made sure
to add a few recipes that can include your favourite flavour of protein or
adjust to suit your goals — whether that’s losing weight,
gaining muscle or being toned and lean.
And don’t worry, we promise that even the “don’t speak to me before
10am” kind of people will be able to nail these. Of course, you don’t need
us to tell you that breakfast is the most important meal of the day, but
there’s no harm in reminding you.
Breakfast breaks your overnight fast and replenishes the

glucose in your body, boosting your energy levels and alertness
— perfect for getting you prepped for the day ahead.
FIND WHAT’S RIGHT FOR YOU.

Got you on board yet? Just take a look through these mouth-watering
recipes and we’re pretty sure the thought of your alarm going off tomorrow
suddenly won’t feel quite as painful.
VEGAN BUILD MUSCLE WEIGHT LOSS GET LEAN
04
Great for:
MAKES
4
Nutritional info per pancake:
CALORIES 115 CARBS 14g PROTEIN 15g FAT 1g

PANCAKE S
4-INGREDIENT FOOLPROOF
BANANA PANCAKES
INGREDIENTS
• 1 LARGE RIPE BANANA
• 2 LARGE EGGS (OR 4 EGG WHITES
INSTRUCTIONS:
IF YOU’RE LOOKING TO REDUCE
CALORIES AND FAT CONTENT)
1. First, preheat a non-stick frying pan over medium heat.
• 1 LEVEL SCOOP (35G) VANILLA OR
2. Next, add your banana and eggs to a blender or food
BANANA IMPACT WHEY PROTEIN
processor and blend until smooth. • 1 LEVEL SCOOP (35G) ROLLED OATS
3. Now add the protein powder and rolled oats to the
blender and process until smooth.
4. Pour a quarter of the batter into your preheated frying CAN BE TAILORED TO
pan, into a circle around 5” wide. MEET YOUR GOALS.
5. Wait around 30 seconds (or until golden on the bottom),
then flip the pancake and cook for a further 30 seconds.
6. Repeat with the remaining batter.
LOOK ON THE NEXT PAGE
7. Top with your favourite toppings (our fave combo is
blueberries and our Maple Sugar-Free Syrup).
05
INGREDIENT SWAP
FOOLPROOF
BANANA PANCAKES
VEGAN BUILD MUSCLE WEIGHT LOSS

1 LARGE RIPE BANANA 1 1/2 LARGE RIPE BANANA 1 LARGE RIPE BANANA
EGG SUBSTITUTE * OR 1.5 MASHED BANANA 3 LARGE EGGS (OR 5 EGG WHITES IF 3 EGG WHITES
1 LEVEL SCOOP (35G) VANILLA SOY YOU’RE LOOKING TO REDUCE 3/4 SCOOP VANILLA OR BANANA
PROTEIN ISOLATE OR BANANA VEGAN CALORIES AND FAT CONTENT) IMPACT WHEY PROTEIN
PROTEIN BLEND 1 1/4 LEVEL SCOOP VANILLA OR 3/4 SCOOP ROLLED OATS
1 LEVEL SCOOP (35G) ROLLED OATS BANANA IMPACT WHEY PROTEIN
1 1/4 LEVEL SCOOP ROLLED OATS
Nutritional Info per pancake
Nutritional Info per pancake Calories: 90 kcal
Calories: 132 kcal Nutritional Info per pancake Carbs: 10.9g
Carbs: 15g Calories: 140 kcal Protein: 11.7g
Protein: 15.4g Carbs: 17.1g Fat: 0.8g
Fat: 1.3g Protein: 18.3g
Fat: 1.2g
* THE AMOUNT INSTRUCTED BY PACKAGING TO EQUAL 2 LARGE EGGS
06
Great for:
MAKES
1
Nutritional info per smoothie:
CALORIES 297 CARBS 27g PROTEIN 25.9g FAT 7.5g

SMOOTHIE
INGREDIENTS
• 200ML ALMOND MILK OR
DAIRY-FREE MILK OF YOUR CHOICE
• 1 TBSP. ROLLED OATS
HIGH-PROTEIN VEGAN
• 2 PITTED DATES
• 1 TBSP. HAZELNUTS
• 1 SCOOP COFFEE & WALNUT
BREAKFAST SMOOTHIE VEGAN PROTEIN BLEND

• 1 TSP. CHIA SEEDS
• PINCH SEA SALT
CAN BE TAILORED TO
INSTRUCTIONS: MEET YOUR GOALS.
1. Pour the milk into your blender first (this

prevents anything getting stuck in the bottom). LOOK ON THE NEXT PAGE
2. Next, simply add the remaining ingredients to
the blender and process until smooth.
3. Pour into a glass or shaker and top with a couple
of extra dates and nuts if you’re feeling fancy.
07
INGREDIENT SWAP
HIGH-PROTEIN VEGAN
BREAKFAST SMOOTHIE
WEIGHT LOSS BUILD MUSCLE

150ML ALMOND MILK OR DAIRY-FREE Nutritional Info 250ML ALMOND MILK OR DAIRY-FREE Nutritional Info
MILK OF CHOICE per smoothie MILK OF CHOICE per smoothie
Calories: 236 kcal Calories: 373 kcal
1 TBSP. ROLLED OATS 1 TBSP. ROLLED OATS
Carbs: 23.2g Carbs: 36.7g
2 PITTED DATES Protein: 20.8g 2 PITTED DATES Protein: 32.9g
1 TBSP. HAZELNUTS Fat: 4.8g 1 TBSP. HAZELNUTS Fat: 7.5g
3/4 SCOOP COFFEE CARAMEL IMPACT 1 1/4 SCOOPS COFFEE CARAMEL
WHEY PROTEIN IMPACT WHEY PROTEIN
1 TSP. CHIA SEEDS 1 TSP. CHIA SEEDS
PINCH SEA SALT PINCH SEA SALT
08
Great for:
MAKES
5
Nutritional info per burrito:

BURRITOS
INGREDIENTS
FREEZER BREAKFAST
• 150G LONG GRAIN OR BROWN RICE
(DRY WEIGHT)
• 100G TINNED CHOPPED TOMATOES
BURRITO MEAL PREP • 1 LARGE WHITE ONION (FINELY CHOPPED)

• 10 MEDIUM EGGS OR 250ML
LIQUID EGG WHITES
• 10 REDUCED-FAT PORK SAUSAGES
(CHOPPED INTO 1CM CUBES)
INSTRUCTIONS: • 125G REDUCED-FAT CHEDDAR OR
1. First, boil the rice with chopped tomatoes then turn down the
MEXICAN-STYLE CHEESE (GRATED)
heat and cover with a lid. Leave to simmer until the rice has • 250G TINNED BLACK BEANS
absorbed the liquid.
• 1 TSP. SEA SALT, BLACK PEPPER AND
2. Fry chopped onions in coconut oil until they begin to brown.
SMOKED PAPRIKA
3. Add the sausages and black beans, along with paprika,
salt and pepper to season. Set aside and fry the eggs in the • 5 WHOLEMEAL TORTILLAS
same pan. • 50G PICKLED AND SLICED JALAPENOS
4. To your tortillas, add the cooked rice into the middle of each
in a short, thick line, leaving space around the edges. Add the
sausage, onion and black bean mixture on top, then the eggs, CAN BE TAILORED TO
grated cheese, and jalapeños.
MEET YOUR GOALS.
5. Fold the sides of each tortilla over the middle of the mixture,
then fold the bottom edge tightly up to the middle. Roll the
wrapped mixture tightly upwards towards the only open edge
until you have a tight burrito. CHECK OUT ON THE NEXT PAGE
6. Enjoy immediately or pop in the freezer for an easy meal at a
later date.
09
INGREDIENT SWAP
FREEZER BREAKFAST
BURRITO MEAL PREP
VEGAN WEIGHT LOSS BUILD MUSCLE

150G LONG GRAIN OR BROWN 120G LONG GRAIN OR BROWN RICE 180G LONG GRAIN OR BROWN RICE
RICE (DRY WEIGHT) (DRY WEIGHT) (DRY WEIGHT)
100G TINNED CHOPPED 80G TINNED CHOPPED TOMATOES 120G TINNED CHOPPED TOMATOES
TOMATOES 1 LARGE WHITE ONION (FINELY 1 LARGE WHITE ONION (FINELY
1 LARGE WHITE ONION (FINELY CHOPPED) CHOPPED)
CHOPPED) 200ML LIQUID EGG WHITES 300ML LIQUID EGG WHITES
500ML EGG REPLACER (OR 8 REDUCED-FAT PORK SAUSAGES 12 REDUCED-FAT PORK SAUSAGES
THE AMOUNT INSTRUCTED BY (CHOPPED INTO 1CM CUBES) (CHOPPED INTO 1CM CUBES)
PACKAGING TO EQUAL 10 EGGS)
100G REDUCED-FAT CHEDDAR OR 150G REDUCED-FAT CHEDDAR OR
10 MEAT FREE SAUSAGES MEXICAN-STYLE CHEESE (GRATED) MEXICAN-STYLE CHEESE (GRATED)
200G TINNED BLACK BEANS 300G TINNED BLACK BEANS
125G DAIRY-FREE CHEESE
1 TSP. SEA SALT, BLACK PEPPER 1 TSP. SEA SALT, BLACK PEPPER
(GRATED)
AND SMOKED PAPRIKA AND SMOKED PAPRIKA
250G TINNED BLACK BEANS
4 WHOLEMEAL TORTILLAS 6 WHOLEMEAL TORTILLAS
1 TSP. SEA SALT, BLACK PEPPER
40G PICKLED AND SLICED JALAPENOS 60G PICKLED AND SLICED
AND SMOKED PAPRIKA
JALAPENOS
5 WHOLEMEAL TORTILLAS Nutritional Info
50G PICKLED AND SLICED per burrito Nutritional Info
JALAPENOS Calories: 432 kcal per burrito
Carbs: 44.2g Calories: 682 kcal
Nutritional Info Protein: 42g Carbs: 69.8g
per burrito Fat: 8.6g Protein: 65g
Calories: 565 kcal Fat: 7.5g
Carbs: 61.2g
Protein: 25.8g
Fat: 18.3g
10
Great for:
MAKES
1
Nutritional info per portion:

POR TION
INGREDIENTS
SUPER •
•
75G DAIRY-FREE YOGHURT
50G 100% ROLLED OATS
OVERNIGHT OATS •
•
125ML ALMOND MILK
1 TBSP. ALL-NATURAL ALMOND
BUTTER
• 1 TSP. CINNAMON
• PINCH SALT
INSTRUCTIONS: CAN BE TAILORED TO
1. Mix all ingredients in a jar or bowl and stir well. MEET YOUR GOALS.
2. Cover and refrigerate for at least 4 hours or overnight, then
enjoy your deliciously plump and creamy overnight oats!
3. Add a scoop of protein powder if you need a protein boost! LOOK ON THE NEXT PAGE
11
INGREDIENT SWAP
SUPER
OVERNIGHT OATS
BUILD MUSCLE WEIGHT LOSS

100G DAIRY-FREE YOGHURT Nutritional Info per portion 50G DAIRY-FREE YOGHURT Nutritional Info per portion
60G 100% ROLLED OATS Calories: 455 kcal 40G 100% ROLLED OATS Calories: 289 kcal
Carbs: 55g Carbs: 35g
150ML ALMOND MILK 100ML ALMOND MILK
Protein: 12.2g Protein: 7.8g
1 TBSP. ALL-NATURAL ALMOND 1 TBSP. ALL-NATURAL ALMOND
Fat: 20.8g Fat: 13.2g
BUTTER BUTTER
1 TSP. CINNAMON 1 TSP. CINNAMON
PINCH SALT PINCH SALT
12
Great for:
MAKES
4

POR TIONS
SWEET INGREDIENTS
POTATO HASH •
•
•
500G SWEET POTATOES
1 TBSP. COCONUT OIL
½ RED ONION (FINELY CHOPPED)
• 200G TINNED CHICKPEAS (DRAINED)
• 150G CHORIZO OR PANCETTA
INSTRUCTIONS: •
•
½ TSP. SEA SALT
½ TSP. BLACK PEPPER
1. Peel the sweet potatoes and chop into 2cm cubes. • 4 MEDIUM FREE-RANGE EGGS
2. Put the cubes into a pan and cover with water, then bring
to the boil. Drain and allow them to steam for 2-3 minutes.
• HANDFUL PICKLED AND
3. While waiting, add the coconut oil to a pan on a medium
SLICED JALAPEÑOS
to high heat. Add the chopped onions and chorizo/
pancetta, and fry for 3-4 minutes.
4. Next, turn the heat down to medium and add the sweet CAN BE TAILORED TO
potatoes, chickpeas, jalapeños, sea salt and black pepper. MEET YOUR GOALS.
Squash them down a little and fry for 8-10 minutes
without moving them, until the bottom becomes crispy.
5. Make 4 small wells in the hash and break in the eggs.
Cover the pan with a lid and cook for 2-3 minutes until the LOOK ON THE NEXT PAGE
eggs are cooked but the yolk is still runny.
6. Top with a few extra jalapeños and serve.
13
INGREDIENT SWAP
SWEET
POTATO HASH

500G SWEET POTATOES 400G SWEET POTATOES 600G SWEET POTATOES
1 TBSP. COCONUT OIL 1 TBSP. COCONUT OIL 1 TBSP. COCONUT OIL
½ RED ONION (FINELY CHOPPED) ½ RED ONION (FINELY CHOPPED) ½ RED ONION (FINELY CHOPPED)
200G TINNED CHICKPEAS (DRAINED) 150G TINNED CHICKPEAS (DRAINED) 250G TINNED CHICKPEAS (DRAINED)
150G PLANT-BASED CHORIZO OR 120G CHORIZO OR PANCETTA 180G CHORIZO OR PANCETTA
BACON (CHOPPED INTO 1CM CUBES) (CHOPPED INTO 1CM CUBES) (CHOPPED INTO 1CM CUBES)
½ TSP. SEA SALT ½ TSP. SEA SALT ½ TSP. SEA SALT
½ TSP. BLACK PEPPER ½ TSP. BLACK PEPPER ½ TSP. BLACK PEPPER
HANDFUL PICKLED AND SLICED 3 MEDIUM FREE-RANGE EGGS 5 MEDIUM FREE-RANGE EGGS
JALAPEÑOS HANDFUL PICKLED AND SLICED HANDFUL PICKLED AND SLICED
JALAPEÑOS JALAPEÑOS
Nutritional Info per portion
Calories: 242 kcal Nutritional Info per portion Nutritional Info per portion
Carbs: 31g Calories: 339 kcal Calories: 535 kcal
Protein: 8g Carbs: 29.5g Carbs: 46.5g
Fat: 6g Protein: 18.6g Protein: 29.4g
Fat: 17.9g Fat: 28.1g
14
Great for:
MAKES
1
CALORIES 387 CARBS 13g PROTEIN 37.2g FAT 19g

POR TION
HIGH-PROTEIN OMELETTE
SPECIAL MENTION TO @MIKETHURSTON FOR THIS BANGIN’
INGREDIENTS
• 4 WHOLE EGGS
• 1 EGG WHITE
• 1 GARLIC CLOVE (MINCED)
• ½ ONION (CHOPPED)
• 2 RASHERS BACON (CHOPPED)
INSTRUCTIONS: •
•
HANDFUL CHERRY TOMATOES
1 TSP. CHOPPED DILL
1. Preheat your grill to 180°C. • HANDFUL SPINACH
2. Crack four whole eggs and one egg white into a bowl and • LOW-CALORIE COOKING SPRAY
beat together. • SUGAR-FREE SAUCE (BBQ) TO SERVE
3. Add a low-calorie cooking spray to a large non-stick pan
over medium heat, then add the garlic and onion. Fry for
a few minutes then add the chopped bacon and cook for
another 3-4 minutes. CAN BE TAILORED TO
4. Next, add the chopped tomatoes, dill, and spinach. Cook MEET YOUR GOALS.
for a few minutes, stirring constantly, until the spinach has
wilted. Pour the egg mixture into the pan.
5. Cook at a low heat for a few minutes and then transfer to
the grill for 10 minutes. Aim for a solid top & bottom, but a LOOK AT THE NEXT PAGE
nice gooey centre to your omelette.
6. Serve with plenty of BBQ Sugar-Free Sauce for dipping.
15
INGREDIENT SWAP

EGG SUBSTITUTE* (SUITABLE 3 WHOLE EGGS 5 WHOLE EGGS
FOR COOKING) 1 EGG WHITE 1½ EGG WHITE
1 GARLIC CLOVE (MINCED) 1 GARLIC CLOVE (MINCED) 1 GARLIC CLOVE (MINCED)
½ ONION (CHOPPED) ½ ONION (CHOPPED) ½ ONION (CHOPPED)
2 RASHERS OF PLANT-BASED 1½ RASHERS BACON (CHOPPED) 2½ RASHERS BACON (CHOPPED)
BACON (CHOPPED)
HANDFUL CHERRY TOMATOES HANDFUL CHERRY TOMATOES
HANDFUL CHERRY TOMATOES
1 TSP. CHOPPED DILL 1 TSP. CHOPPED DILL
1 TSP. CHOPPED DILL
HANDFUL SPINACH HANDFUL SPINACH
HANDFUL SPINACH
LOW-CALORIE COOKING SPRAY LOW-CALORIE COOKING SPRAY
LOW-CALORIE COOKING SPRAY
SUGAR-FREE SAUCE (BBQ) TO SERVE SUGAR-FREE SAUCE (BBQ) TO SERVE
SUGAR-FREE SAUCE (BBQ) TO SERVE
Nutritional Info per portion Nutritional Info per portion
Nutritional Info per portion Calories: 300 kcal Calories: 474 kcal
Calories: 199 kcal Carbs: 10.1g Carbs: 15.9g
Carbs: 13.7g Protein: 28.9g Protein: 45.5g
Protein: 13.4g Fat: 14.8g Fat: 23.2g
Fat: 3.8g
* T HE AMOUNT INSTRUCTED BY PACKAGING

TO EQUAL 4 MEDIUM EGGS
16
Great for:
MAKES
16
Nutritional info per bar:
CALORIES 129 CARBS 17.9g PROTEIN 4.2g FAT 4g

POR TIONS
INGREDIENTS
DRY:
• 300G 100% ROLLED OATS
• 75G COCONUT SUGAR (YOU CAN USE
REGULAR SUGAR OR SWEETENER IF
YOU PREFER)
• 1 TSP. BAKING POWDER
• 1 TSP. CINNAMON
RASPBERRY & OAT • 30G CHOPPED ALMONDS

WET:
BREAKFAST BARS • 2 EGGS

• 1 BANANA (MASHED)
• 1 TSP. VANILLA EXTRACT
• 125ML MILK
INSTRUCTIONS: TO DECORATE:
• HANDFUL CHOPPED ALMONDS
1. Preheat oven to 175°C/ 350°F.
• 1 TBSP. CHIA SEEDS
2. Add all dry ingredients to a large bowl and mix together
until fully combined. • 50G RASPBERRIES (CHOPPED)
3. In another bowl, mix together all the wet ingredients until
fully combined, then add wet mixture to dry mixture and CAN BE TAILORED TO
stir thoroughly. MEET YOUR GOALS.
4. Transfer to a lined 8×8” baking tray and flatten using
a spatula.
5. Decorate the top with chopped almonds, chia seeds,
LOOK AT THE NEXT PAGE
and raspberries, then bake for 30 minutes.
6. Once baked, remove and leave to cool before slicing
into 16 bars.
17
INGREDIENT SWAP
RASPBERRY & OAT
BREAKFAST BARS

DRY: DRY: DRY:
300G 100% ROLLED OATS 270G 100% ROLLED OATS 370G 100% ROLLED OATS
75G COCONUT SUGAR 60G COCONUT SUGAR 90G COCONUT SUGAR
1 TSP. BAKING POWDER 1 TSP. BAKING POWDER 1 TSP. BAKING POWDER
1 TSP. CINNAMON 1 TSP. CINNAMON 1 TSP. CINNAMON
30G CHOPPED ALMONDS 23G CHOPPED ALMONDS 37G CHOPPED ALMONDS
WET: WET: WET:

EGG SUBSTITUTE* 2 EGGS 3 EGGS
1 BANANA (MASHED) 1 BANANA (MASHED) 1 LARGE BANANA (MASHED)
1 TSP. VANILLA EXTRACT 125ML 1 TSP. VANILLA EXTRACT 100ML 1 TSP. VANILLA EXTRACT 155ML
MILK MILK MILK
TO DECORATE: TO DECORATE: TO DECORATE:
HANDFUL CHOPPED ALMONDS HANDFUL CHOPPED ALMONDS HANDFUL CHOPPED ALMONDS
1 TBSP. CHIA SEEDS 1 TBSP. CHIA SEEDS 1 TBSP. CHIA SEEDS
50G RASPBERRIES (CHOPPED) 40G RASPBERRIES (CHOPPED) 60G RASPBERRIES (CHOPPED)
Nutritional Info per bar Nutritional Info per bar Nutritional Info per bar
Calories: 127 kcal Calories: 100 kcal Calories: 158 kcal
Carbs: 17.3g Carbs: 13.9g Carbs: 21.9g
Protein: 4.6g Protein: 3.3g Protein: 5.1g
Fat: 3.2g Fat: 3.1g Fat: 4.9g
* T HE AMOUNT INSTRUCTED BY PACKAGING

TO EQUAL 4 MEDIUM EGGS
18
Great for:
MAKES
1
CALORIES 367 CARBS 46.3g PROTEIN 38g FAT 5.6g

POR TIONS
HIGH-PROTEIN INGREDIENTS
BREAKFAST PUDDING • 150G 0% FAT GREEK YOGHURT
• ¾ SCOOP IMPACT WHEY PROTEIN
(CHOCOLATE SMOOTH)
• 5 CRISP BAKES
• 1 TBSP. UNSWEETENED CACAO
OR COCOA POWDER
INSTRUCTIONS: • 1 TBSP. SWEETENER (ERYTHRITOL)

• 70-80ML MILK OF CHOICE
1. First, mix the yoghurt and protein powder together OPTIONAL TOPPINGS:
until smooth. • ALL-NATURAL PEANUT BUTTER
2. In a different bowl, crumble the crisp bakes and add • BERRIES
the cacao and sweetener. Mix well and stir in the milk
until it forms a dough. You may not need all of the milk.
3. Section the dough into two pieces. One should be CAN BE TAILORED TO
around a third of the mixture, the other piece two thirds. MEET YOUR GOALS.
4. Put some clingfilm in a small breakfast bowl, then add the
bigger section of dough and shape around the dome of
the bowl. Add the yoghurt to the centre and then cover
with the remaining dough (flatten it first to act as a ‘lid’). LOOK AT THE NEXT PAGE
5. Leave to chill overnight or enjoy immediately. Decorate
with a drizzle of peanut butter to finish and then dig in!
19
INGREDIENT SWAP
HIGH-PROTEIN
BREAKFAST PUDDING

120G 0% FAT GREEK YOGHURT OPTIONAL TOPPINGS: 180G GREEK YOGHURT OPTIONAL TOPPINGS:
1/2 SCOOP CHOCOLATE SMOOTH ALL-NATURAL PEANUT BUTTER 1 SCOOP IMPACT WHEY PROTEIN ALL-NATURAL PEANUT BUTTER
IMPACT WHEY PROTEIN BERRIES (CHOCOLATE SMOOTH) BERRIES
4 CRISP BAKES 6 CRISP BAKES
1 TBSP. UNSWEETENED CACAO 1 TBSP. UNSWEETENED CACAO
POWDER POWDER
1 TBSP. SWEETENER (ERYTHRITOL) Protein: 29.5g 1 TBSP. SWEETENER (ERYTHRITOL) Protein: 46.5g
50-60ML MILK OF CHOICE Fat: 4.4g 85-100ML MILK OF CHOICE Fat: 6.8g
20
Great for:
MAKES
8
Nutritional info per serving:

POR TIONS
GIANT DAIRY-FREE
PROTEIN CINNAMON ROLLS
INGREDIENTS
DOUGH:
• 185ML ALMOND MILK
• 7G ACTIVE DRY YEAST
• 2 TBSP. SUGAR-FREE MAPLE SYRUP
• 1 TBSP. GROUND FLAXSEED
INSTRUCTIONS: •
•
1 TBSP. 100% COCONUT OIL (MELTED)
90G CHOCOLATE VEGAN PROTEIN BLEND
1. For the dough, heat the almond milk until just warm. Add the
• 180G WHOLEMEAL FLOUR
yeast and Sugar-Free Maple Syrup and set aside for around 5 • 1 TSP. GROUND CINNAMON
minutes.
2. Make your flaxseed egg by adding 3 tbsp. of water to 1 tbsp.
FILLING:
flaxseed and allow to soak for a few minutes. • 70G PECAN NUTS
3. Combine the flour, vegan protein, cinnamon, and melted • 2 MEDIUM RIPE BANANAS
coconut oil. Stir and gradually add the yeast mixture.
• 6 MEDJOOL DATES (DESTONED)
4. Knead for 20 seconds on a floured surface and then cover
with a tea towel. Set aside somewhere warm to prove for an
• 1 TBSP. GROUND CINNAMON
hour.
DAIRY-FREE CREAM CHEESE ICING:
5. For the filling, blend the nuts, bananas, and dates until smooth.
• 1-2 TBSP. ALMOND MILK
6. Once the dough has doubled in size, preheat your oven to
180°C. Roll the dough out on a floured surface into a large • 100G VEGAN CREAM CHEESE
rectangle – roughly 8”x15”.
7. Spread the filling evenly over the dough, then roll from the
shortest edge into a tight snake. Cut into 8-10 slices. Put the CAN BE TAILORED TO
rolls into a greased baking dish and cover with a tea towel. MEET YOUR GOALS.
Allow to prove for another 20 minutes.
8. Bake for 25-30 minutes until golden brown. Allow to cool
before adding the topping.
9. To make the topping, mix the vegan cream cheese and almond LOOK AT THE NEXT PAGE
milk together along with a little Sugar-Free Syrup. Coat the
tops of your giant cinnamon rolls.
21
INGREDIENT SWAP
GIANT DAIRY-FREE
PROTEIN CINNAMON ROLLS

DOUGH: FILLING: DOUGH: FILLING:
145ML ALMOND MILK 55G PECAN NUTS 225ML ALMOND MILK 85G PECAN NUTS
6G ACTIVE DRY YEAST 1 1/2 MEDIUM RIPE BANANAS 8G ACTIVE DRY YEAST 2 1/2 MEDIUM RIPE BANANAS
1 1/2 TBSP. SUGAR-FREE 5 MEDJOOL DATES (DESTONED) 2 1/2 TBSP. SUGAR-FREE 4 MEDJOOL DATES (DESTONED)
MAPLE SYRUP 1 TBSP. GROUND CINNAMON MAPLE SYRUP 1 TBSP. GROUND CINNAMON
1 TBSP. GROUND FLAXSEED 1 TBSP. GROUND FLAXSEED
1 TBSP. 100% COCONUT OIL (MELTED) Nutritional Info per serving 1 TBSP. 100% COCONUT OIL (MELTED) Nutritional Info per serving
70G CHOCOLATE SMOOTH IMPACT Calories: 210 kcal 100G CHOCOLATE SMOOTH IMPACT Calories: 330 kcal
WHEY PROTEIN Carbs: 23.3g
WHEY PROTEIN Carbs: 36.7g
140G WHOLEMEAL FLOUR Protein: 10.1g 200G WHOLEMEAL FLOUR Protein: 15.9g
1 TSP. GROUND CINNAMON Fat: 8.6g 1 TSP. GROUND CINNAMON Fat: 13.4g
CREAM CHEESE ICING: CREAM CHEESE ICING:

1 1/2 TBSP. ALMOND MILK 2 1/1 TBSP. ALMOND MILK
75G LOW-FAT CREAM CHEESE 125G CREAM CHEESE
22
Great for:
MAKES
9
Nutritional info per pancake:

PANCAKES
SHEET-PAN
PROTEIN-PANCAKES
INGREDIENTS
• 3 EGGS
• 3 SCOOPS IMPACT WHEY PROTEIN
(VANILLA)
• 300ML MILK
INSTRUCTIONS: • 200G PLAIN FLOUR
• 2 TSP. BAKING POWDER
1. Preheat your oven to 220°C. • 150G STRAWBERRIES (SLICED)
2. Add the eggs to a large mixing bowl and beat well. Then • 150G BLUEBERRIES
add the milk and whisk to combine. • SUGAR-FREE SYRUP (GOLDEN SYRUP)
3. Next, add the flour, baking powder, and protein to the (OPTIONAL)
bowl. Whisk well into a smooth batter.
4. Line a sheet pan with baking paper and pour in the
pancake batter, taking care to spread evenly. CAN BE TAILORED TO
5. Place your toppings onto the pancake batter. We went MEET YOUR GOALS.
for sliced strawberries and blueberries, but you can get
creative with other ingredients.
6. Bake for 15 minutes, or until golden brown. CHECK OUT ON THE NEXT PAGE
7. Cut into squares and either enjoy immediately, or store in
the fridge in a sealed container for up to 5 days.
23
INGREDIENT SWAP
SHEET-PAN
PROTEIN-PANCAKES
VEGAN BUILD MUSCLE WEIGHT LOSS

EGG SUBSTITUTE * OR 1.5 MASHED 3 LARGE EGGS 3 SMALL EGGS
BANANA 3 1/2 SCOOPS IMPACT WHEY PROTEIN 2 1/2 SCOOPS IMPACT WHEY PROTEIN
3 SCOOPS VANILLA SOY PROTEIN (VANILLA) (VANILLA)
ISOLATE
370ML MILK 230ML MILK
300ML DAIRY-FREE MILK
250G PLAIN FLOUR 150G PLAIN FLOUR
200G PLAIN FLOUR
2 1/2 TSP. BAKING POWDER 1 1/2 TSP. BAKING POWDER
2 TSP. BAKING POWDER
180G STRAWBERRIES (SLICED) 120G STRAWBERRIES (SLICED)
150G STRAWBERRIES (SLICED)
180G BLUEBERRIES 120G BLUEBERRIES
150G BLUEBERRIES
*THE AMOUNT INSTRUCTED BY PACKAGING TO EQUAL 3 EGGS Nutritional Info per pancake Nutritional Info per pancake
Nutritional Info per pancake
Calories: 141 kcal
Fat: 3.6g Fat: 2.4g
Carbs: 26.8g
Protein: 4.9g
Fat: 0.4g
24
LUNCH
Did you know that your lunch break will help determine your
productivity level for the rest of the day?
That’s right.
According to research, taking a lunch break allows you to recharge,
refocus and gives your mind a rest. Sounds simple, right? But what
you eat for lunch also matters.
Having a hearty lunch is crucial for keeping your energy levels up

and adulting for the rest of the day. This is because it raises your
blood sugar levels, allowing you to power through your afternoons.
There are so many options when it comes to lunch – not all of them
are kind on your macros though. Or bank account for that matter.
That’s where we come in.
Fancy a crisp chipotle chicken salad? Some zingy teriyaki beef?
Perhaps a couple of pizza rolls or a classic like chicken satay?
When it comes to delicious and nutritious meal prep, we know how

to please a crowd. Just sayin’. Heck, we’ve even thrown in some veggie and
vegan options like our one-pot lentil dhal and halloumi wraps — perfect
even if you’re just trying to reduce your weekly meat intake.

Take a look through and try not to get too excited for tomorrow’s lunch break,
we dare you.
25
Great for:
MAKES
3

POR TIONS
INGREDIENTS
FOR THE CHICKEN:
• 25G CHIPOTLE PASTE (CAN BE FOUND
IN ANY LARGE SUPERMARKET)
• 1 TBSP. EXTRA VIRGIN OLIVE OIL
• 1 GARLIC CLOVE (FINELY CHOPPED)
• JUICE OF ½ A LIME
• ½ TSP. CUMIN
• ½ TSP. SMOKED PAPRIKA
• ½ TSP. CHILLI POWDER
• 1 TBSP. HONEY
• 2 CHICKEN BREASTS
(APPROX. 150G EACH)
• 1 TBSP. COCONUT OIL
AVOCADO DRESSING:
CHIPOTLE •
•
1 LARGE AVOCADO
A HANDFUL OF CORIANDER
CHICKEN SALAD
(STEMS REMOVED)
• 1 GARLIC CLOVE (FINELY CHOPPED)
• 200G 0% FAT GREEK YOGHURT
• JUICE OF ½ A LIME
• A SPLASH OF MILK
INSTRUCTIONS: • SALT AND PEPPER TO TASTE
TO SERVE:
1. Mix together chipotle paste, olive oil, garlic, lime juice,
cumin, smoked paprika, chilli powder, and honey, then • LETTUCE (CHOPPED)
season with salt and pepper to taste. • CHERRY TOMATOES (HALVED)
2. Massage the marinade into chicken breasts. Leave to • 2 TBSP. BLACK BEANS
marinate (preferably overnight).
• 1 BELL PEPPER (DICED)
3. Now, add the avocado, coriander, garlic, Greek yoghurt, lime
juice, milk, salt and pepper to a blender or food processor
and blitz until smooth. CAN BE TAILORED TO
4. Heat coconut oil in a non-stick pan and add your marinated MEET YOUR GOALS.
chicken breasts. Fry for 5-7 minutes on each side. Make sure
chicken is cooked through before slicing.
5. To serve, add lettuce, cherry tomatoes, black beans and
pepper to a bowl and mix together. Then add your chipotle CHECK OUT ON THE NEXT PAGE
chicken breast on top followed by your avocado dressing.
Dig in!
26
INGREDIENT SWAP
CHIPOTLE
CHICKEN SALAD
VEGAN METHOD VEGAN

1. Mix together chipotle paste,
olive oil, garlic, lime juice, FOR THE ‘CHICKEN’: AVOCADO DRESSING:
cumin, smoked paprika, chilli 25G CHIPOTLE PASTE (CAN 1 LARGE AVOCADO
powder, and maple syrup, then BE FOUND IN ANY LARGE A HANDFUL OF CORIANDER
season with salt and pepper to SUPERMARKET) (STEMS REMOVED)
taste. 1 TBSP. EXTRA VIRGIN OLIVE OIL 1 GARLIC CLOVE (FINELY CHOPPED)
2. Then transfer your marinade 1 GARLIC CLOVE (FINELY CHOPPED) 200G DAIRY-FREE GREEK YOGHURT
to a large bowl along with the JUICE OF ½ A LIME
plant-based chicken pieces and JUICE OF ½ A LIME
½ TSP. CUMIN A SPLASH OF DAIRY-FREE MILK
massage your marinade into
each one. Leave to marinade ½ TSP. SMOKED PAPRIKA SALT AND PEPPER TO TASTE
if you have time, if not, don’t ½ TSP. CHILLI POWDER
worry. 1 TBSP. MAPLE SYRUP TO SERVE:
3. Now, add the avocado, 300G PLANT-BASED CHICKEN PIECES LETTUCE (CHOPPED)
coriander, garlic, Greek 1 TBSP. COCONUT OIL CHERRY TOMATOES (HALVED)
yoghurt, lime juice, milk, salt
2 TBSP. BLACK BEANS
and pepper to a blender or
food processor and blitz until 1 BELL PEPPER (DICED)
smooth. Set aside.
4. Heat coconut oil in a non- Calories: 433 kcal
stick pan and add your plant- Carbs: 14.8g
based chicken pieces. Fry until Protein: 25.8g
cooked through. Fat: 23.5g
5. To serve, add lettuce, cherry
tomatoes, black beans and
pepper to a bowl and mix
together. Then add your
chipotle chicken on top
followed by your avocado
dressing. Dig in!
27
INGREDIENT SWAP
CHIPOTLE
CHICKEN SALAD

FOR THE CHICKEN: AVOCADO DRESSING: FOR THE CHICKEN: AVOCADO DRESSING:
25G CHIPOTLE PASTE (CAN 3/4 OF A LARGE AVOCADO 30G CHIPOTLE PASTE (CAN 1 1/4 LARGE AVOCADO
BE FOUND IN ANY LARGE A HANDFUL OF CORIANDER (STEMS BE FOUND IN ANY LARGE A HANDFUL OF CORIANDER (STEMS
SUPERMARKET) REMOVED) SUPERMARKET) REMOVED)
1 LEVEL TBSP. EXTRA VIRGIN OLIVE 1 GARLIC CLOVE (FINELY CHOPPED) 1 HEAPED TBSP. EXTRA VIRGIN 1 GARLIC CLOVE (FINELY CHOPPED)
OIL OLIVE OIL
155G 0% FAT GREEK YOGHURT 250G GREEK YOGHURT
1 GARLIC CLOVE (FINELY CHOPPED) 1 GARLIC CLOVE (FINELY CHOPPED)
JUICE OF ½ A LIME JUICE OF ½ A LIME
JUICE OF ½ A LIME JUICE OF ½ A LIME
A SPLASH OF MILK A SPLASH OF MILK
½ TSP. CUMIN ½ TSP. CUMIN
SALT AND PEPPER TO TASTE SALT AND PEPPER TO TASTE
½ TSP. SMOKED PAPRIKA ½ TSP. SMOKED PAPRIKA
½ TSP. CHILLI POWDER TO SERVE: ½ TSP. CHILLI POWDER TO SERVE:
1 LEVEL TBSP. HONEY LETTUCE (CHOPPED) 11/4 TBSP. HONEY LETTUCE (CHOPPED)
2 CHICKEN BREASTS (APPROX. 120G CHERRY TOMATOES (HALVED) 2 CHICKEN BREASTS (APPROX. 180G CHERRY TOMATOES (HALVED)
EACH) 2 TBSP. BLACK BEANS EACH) 2 TBSP. BLACK BEANS
1 LEVEL TBSP. COCONUT OIL 1 HEAPED TBSP. COCONUT OIL
1 BELL PEPPER (DICED) 1 BELL PEPPER (DICED)

Fat: 16.3g Fat: 25.7g
28
Great for:
MAKES
4
Nutritional info per wrap:

POR TIONS
ONE-TRAY ROASTED
HALLOUMI WRAPS INGREDIENTS
• 3 PEPPERS (SLICED)
• 1 COURGETTE (THINLY SLICED)
INSTRUCTIONS: •
•
1 RED ONION (SLICED)
1 TSP. OREGANO
1. Preheat the oven to 200°C. • 1 TSP. SALT
2. Place the slices of pepper, courgette and red onion on a • 4 WHOLEGRAIN TORTILLA WRAPS
baking tray and sprinkle with oil, salt and oregano. Cook • 1 POT HOUMOUS (200G)
for 10 minutes.
• 1 BLOCK HALLOUMI (225G)
3. Meanwhile, slice the halloumi in rectangular pieces about
a centimetre thick. • SPLASH OF WATER
4. Then, place the houmous into a small bowl with a splash • BABY SPINACH OR SALAD LEAVES
of water.
5. Add the halloumi to the tray with vegetables and return
back to the oven to roast for a further 10 minutes. CAN BE TAILORED TO
6. Warm up the tortillas and start to build your wraps. MEET YOUR GOALS.
Spread around 1-2 tablespoons of hummus over the
wrap, then add a quarter of the roasted veg, halloumi
and a handful of spinach or salad leaves.
7. Make a tight wrap by folding over two opposite sides LOOK AT THE NEXT PAGE
of the tortilla first, and then rolling up from the bottom.
Slice diagonally and enjoy!
29
INGREDIENT SWAP
ONE-TRAY ROASTED
HALLOUMI WRAPS

3 PEPPERS (SLICED) 3 PEPPERS (SLICED) 3 PEPPERS (SLICED)
1 COURGETTE (THINLY SLICED) 1 COURGETTE (THINLY SLICED) 1 LARGE COURGETTE (THINLY
1 RED ONION (SLICED) 1 RED ONION (SLICED) SLICED)
1 TSP. OREGANO 1 TSP. OREGANO 1 LARGE RED ONION (SLICED)
1 TSP. SALT 1 TSP. SALT 1 TSP. OREGANO
4 WHOLEGRAIN TORTILLA WRAPS 4 WHOLEGRAIN TORTILLA WRAPS 1 TSP. SALT
1 POT HOUMOUS (200G) 3/4 POT HOUMOUS (150G) 5 WHOLEGRAIN TORTILLA WRAPS
1 BLOCK OF DAIRY-FREE HALLOUMI 450G HALLOUMI 300G HOUMOUS
SPLASH OF WATER SPLASH OF WATER 250G HALLOUMI
BABY SPINACH OR SALAD LEAVES BABY SPINACH OR SALAD LEAVES SPLASH OF WATER
BABY SPINACH OR SALAD LEAVES
Nutritional Info Nutritional Info
per wrap per wrap Nutritional Info
Calories: 459 kcal Calories: 338 kcal per wrap
Carbs: 57.9g Carbs: 27g Calories: 675 kcal
Protein: 12.4g Protein: 23g Carbs: 48g
Fat: 20.3g Fat: 16g Protein: 33g
Fat: 35g
30
Great for:
MAKES
4

POR TIONS
SPICY CHICKEN
WITH COUSCOUS
INGREDIENTS
• 1 TBSP. CURRY PASTE
• 1 TBSP. MANGO CHUTNEY
• ½ TSP. TURMERIC
INSTRUCTIONS: •
•
SALT TO TASTE
50ML OLIVE OIL
• 4 CHICKEN BREAST
1. Firstly, make a marinade by adding the curry paste, • 300G COUSCOUS
chutney, turmeric, salt and olive oil to a bowl and
mixing well. • 350ML VEGETABLE STOCK
2. Cut each chicken breast in half and add to the
OPTIONAL EXTRAS
marinade, stirring until well covered, and then leave
aside for at least 20 minutes - ideally in the fridge • POMEGRANATE SEEDS
overnight. • CORIANDER
3. Heat a grill pan over medium heat and lay out your
chicken pieces. Grill for 5-6 minutes on each side,
or until golden and slightly charred. CAN BE TAILORED TO
4. Meanwhile, place the couscous in a bowl and pour MEET YOUR GOALS.
in the boiling vegetable stock. Cover the bowl with
a lid and leave to soak for around 5 minutes, then
fluff your couscous with a fork and add any extras.
5. Finally, divide your couscous into four containers, LOOK AT THE NEXT PAGE
top with two pieces of marinated chicken and finish
with a sprinkle of coriander.
31
INGREDIENT SWAP
SPICY CHICKEN
WITH COUSCOUS
VEGAN METHOD
1. Firstly, make a marinade for your ‘chicken’
by adding the curry paste, chutney, turmeric,
salt and olive oil to a bowl and mixing well.
2. Then, add your plant-based chicken pieces to

the marinade, stirring until well covered, and
then leave aside for at least 20 minutes —
ideally in the fridge overnight.
3. Next, heat a grill pan over medium heat and

lay out your chicken pieces. Grill for 5-6
minutes on each side, or until golden and
slightly charred.
4. Meanwhile, place the couscous in a big bowl

VEGAN
and carefully pour in the boiling vegetable
stock. Cover the bowl with a lid and leave 1 TBSP. CURRY PASTE OPTIONAL EXTRAS:
to soak for around 5 minutes, then fluff your
couscous with a fork and add any extras you 1 TBSP. MANGO CHUTNEY POMEGRANATE SEEDS
want — pomegranate seeds are great for a ½ TSP. TURMERIC CORIANDER
flash of colour and burst of flavour.
SALT TO TASTE
5. Finally, divide your couscous into 4 50ML OLIVE OIL
containers, top with two pieces of marinated Calories: 362 kcal
chicken and finish with a sprinkle of 300G PLANT-BASED CHICKEN PIECES Carbs: 32.3g
coriander. 300G COUSCOUS Protein: 19.4g
350ML VEGETABLE STOCK Fat: 14.2g

1 LEVEL TBSP. CURRY PASTE OPTIONAL EXTRAS: 1 HEAPED TBSP. CURRY PASTE OPTIONAL EXTRAS:
1 LEVEL TBSP. MANGO CHUTNEY POMEGRANATE SEEDS 1 HEAPED TBSP. MANGO CHUTNEY POMEGRANATE SEEDS
½ TSP. TURMERIC CORIANDER ½ TSP. TURMERIC CORIANDER
SALT TO TASTE SALT TO TASTE
40ML OLIVE OIL 60ML OLIVE OIL
3 CHICKEN BREAST Carbs: 17.2g 6 CHICKEN BREAST Carbs: 53g
230G COUSCOUS Protein: 40g 370G COUSCOUS Protein: 59g
270ML VEGETABLE STOCK Fat: 2.9g 430ML VEGETABLE STOCK Fat: 10g
32
Great for:
MAKES
4

POR TIONS
INGREDIENTS
• 1 TBSP. 100% COCONUT OIL
• 1 ONION (SLICED)
• 3 GARLIC CLOVES (CHOPPED)
CHICKEN SATAY
• THUMB-SIZED CUBE OF GINGER (GRATED)
• 1 RED CHILLI (DESEEDED
AND FINELY CHOPPED)
MEAL PREP •
•
•
100G ALL-NATURAL PEANUT BUTTER
100G NATURAL YOGHURT
2 TBSP. SOY SAUCE
• 1 TBSP. HONEY
INSTRUCTIONS: •
•
1 TBSP. CURRY POWDER
500G CHICKEN BREAST (DICED)
1. Heat your oil in a pan and fry the onion for 5-6
TO SERVE:
minutes until soft. Then add the garlic, ginger, and • 200G BASMATI RICE (DRY WEIGHT)
chilli. Fry for 2 minutes before setting aside and
OR 600G COOKED WEIGHT
allowing to cool.
2. Blend with the peanut butter, yoghurt, soy sauce,
• SALAD
honey, and curry powder and blitz until you have a • LIME WEDGE
thick sauce. • CORIANDER TO GARNISH
3. Coat your chicken breasts with the sauce. Cover
and leave to marinate in the fridge for at least 30
minutes. CAN BE TAILORED TO
4. Skewer your chicken pieces onto 8 skewers MEET YOUR GOALS.
(roughly 5-6 pieces of chicken per skewer) and
place on a baking tray. Grill for 8-10 minutes.
5. Put together four meal prep boxes by adding two
skewers into each container on top of a bed of LOOK AT THE NEXT PAGE
rice and salad. Garnish with coriander and a lime
wedge. This will last 3-4 days in the fridge.
33
INGREDIENT SWAP
CHICKEN SATAY
MEAL PREP
VEGAN METHOD VEGAN

1. Heat your oil in a pan and add
the onion. Fry for 5-6 minutes 1 TBSP. 100% COCONUT OIL TO SERVE:
until soft and then add the garlic, 1 ONION (SLICED) 200G BASMATI RICE (DRY WEIGHT)
ginger, and chilli. 3 GARLIC CLOVES (CHOPPED) OR 600G COOKED WEIGHT
2. Continue to fry for 2 minutes THUMB-SIZED CUBE OF GINGER SALAD
before setting aside and allowing (GRATED) LIME WEDGE
to cool.
1 RED CHILLI (DESEEDED AND FINELY CORIANDER TO GARNISH
3. Once cooled, add to a blender CHOPPED)
along with the peanut butter,
100G ALL-NATURAL PEANUT BUTTER
yoghurt, soy sauce, maple syrup,
and curry powder and blitz until 100G DAIRY-FREE YOGHURT
you have a well-blended but 2 TBSP. SOY SAUCE
thick, chunky sauce.
1 TBSP. MAPLE SYRUP
4. Transfer your sauce to a
1 TBSP. CURRY POWDER
bowl and add the plant-based
chicken pieces. Mix together, 500G PLANT-BASED CHICKEN PIECES
making sure that all the
Nutritional Info per serving
chicken pieces are coated
Calories: 494.5 kcal
in satay sauce. Cover and leave
to marinate in the fridge for at Carbs: 44.9g
least 30 minutes. Protein: 29.5g
Fat: 18.2g
5. Skewer your chicken pieces
onto 8 skewers (it should
be roughly 5-6 pieces of
chicken per skewer), place on
a baking tray and then grill for
8-10 minutes.
6. Put together 4 meal prep
boxes by adding 2 skewers
into each container on top of
a bed of rice and salad, then
garnish with coriander and a
lime wedge. This will last 3-4
days refrigerated.
34
INGREDIENT SWAP
CHICKEN SATAY
MEAL PREP

1 LEVEL TSP. 100% COCONUT OIL TO SERVE: 1 TBSP. 100% COCONUT OIL TO SERVE:
1 ONION (SLICED 100G BASMATI RICE (DRY WEIGHT) 1 ONION (SLICED) 200G BASMATI RICE (DRY WEIGHT)
3 GARLIC CLOVES (CHOPPED OR 300G COOKED WEIGHT 3 GARLIC CLOVES (CHOPPED) OR 600G COOKED WEIGHT
THUMB-SIZED CUBE OF GINGER SALAD LARGE THUMB-SIZED CUBE OF SALAD
(GRATED LIME WEDGE GINGER (GRATED) LIME WEDGE
1 RED CHILLI (DESEEDED AND FINELY 1 RED CHILLI (DESEEDED AND FINELY
CORIANDER TO GARNISH CORIANDER TO GARNISH
CHOPPED CHOPPED)
60G ALL-NATURAL PEANUT BUTTER 120G ALL-NATURAL PEANUT BUTTER
80G NATURAL YOGHURT 120G NATURAL YOGHURT
2 TBSP. SOY SAUCE 2 TBSP. SOY SAUCE
1 TBSP. HONEY 1 TBSP. HONEY
1 TBSP. CURRY POWDER 1 HEAPED TBSP. CURRY POWDER
400G CHICKEN BREAST (DICED 600G CHICKEN BREAST (DICED)
Nutritional Info per serving Nutritional Info per serving

Protein: 33g Protein: 52g
Fat: 8g Fat: 25g
35
Great for:
MAKES
4

POR TIONS
ONE-POT
LENTIL DAHL INGREDIENTS
FOR THE LENTIL DAHL:
• 1 ONION (CHOPPED)
• 1-INCH PIECE GINGER (GRATED)
• 3 GARLIC CLOVES (CRUSHED)
• 1.5 TBSP. TURMERIC
• 1.5 TBSP. CUMIN
• 1.5 TBSP. MEDIUM CURRY POWDER
• 300G RED LENTILS (WASHED)
• 1 TIN CHOPPED TOMATOES (400G)
• 1.2L VEGETABLE STOCK
• CORIANDER TO SERVE
INSTRUCTIONS: • 150G BASMATI RICE (DRY WEIGHT)

COOKED TO PACK INSTRUCTIONS
1. First, fry onion, garlic and ginger in coconut oil for 3-4
minutes over medium heat. While waiting, dissolve a stock FOR THE HOMEMADE NAAN:
cube in 1200ml boiling water.
• 200G PLAIN FLOUR
2. Add the turmeric, cumin and curry powder to the pan and
fry for a further minute while stirring.
• ¼ TSP. SALT
3. Add the lentils and stir to make sure that they’re fully • 2 TSP. BAKING POWDER
combined. Then add the tomatoes. Pour in the stock, stirring • 250G PLAIN DAIRY-FREE YOGHURT
until everything is combined. Leave to simmer for 30 minutes,
stirring occasionally.
4. For the naans, add the flour, salt, baking powder and CAN BE TAILORED TO
yoghurt to a bowl and mix well until you have a thick dough.
MEET YOUR GOALS.
5. Knead the dough into a ball on a floured surface and cut into
equal sections.
6. Shape each section into a flat disc and place them into a
frying pan over medium heat, one at a time. Fry on each LOOK AT THE NEXT PAGE
side until it begins to rise up and brown.
7. Once your one-pot lentil dahl has cooked, stir well and
then portion up with rice. Add a mini naan and garnish
with coriander.
36
INGREDIENT SWAP
ONE-POT
LENTIL DAHL

1 LEVEL TBSP. 100% COCONUT OIL Nutritional Info per portion 2 HEAPED TBSP. 100% COCONUT OIL Nutritional Info per portion
dahl and naan: dahl and naan:
1 ONION (CHOPPED) Calories: 520 kcal
1 LARGE ONION (CHOPPED) Calories: 771 kcal
1-INCH PIECE GINGER (GRATED) Carbs: 93g 1 PIECE OF GINGER (GRATED) Carbs: 129g
3 GARLIC CLOVES (CRUSHED) Protein: 24g 3 GARLIC CLOVES (CRUSHED) Protein: 27g
Fat: 5g Fat: 12g
1.5 TBSP. TURMERIC 1.5 TBSP. TURMERIC
1.5 TBSP. CUMIN 1.5 TBSP. CUMIN
1.5 TBSP. MEDIUM CURRY POWDER 1.5 TBSP. MEDIUM CURRY POWDER
230G RED LENTILS (WASHED) 370G RED LENTILS (WASHED)
400G CHOPPED TOMATOES 400G CHOPPED TOMATOES
1L VEGETABLE STOCK 1.2L VEGETABLE STOCK
CORIANDER TO SERVE CORIANDER TO SERVE
150G BASMATI RICE (DRY WEIGHT) - 150G BASMATI RICE (DRY WEIGHT) -
COOKED TO PACK INSTRUCTIONS COOKED TO PACK INSTRUCTIONS
FOR THE HOMEMADE NAAN:
FOR THE HOMEMADE NAAN: 250G PLA IN FLOUR
155G PLA IN FLOUR ¼ TSP. S ALT
¼ TSP. S ALT 2 TSP. BAKING POWDER 300G
2 TSP. BAKING POWDER 200G PLAIN DAIRY-FREE YOGHURT
PLAIN DAIRY-FREE YOGHURT
37
Great for:
MAKES
4

POR TIONS
INGREDIENTS
• 3 TBSP. CASHEW BUTTER
ONE-TRAY CASHEW •
•
2 TBSP. SOY SAUCE
2 TBSP. MAPLE OR AGAVE SYRUP
CHICKEN MEAL PREP

• 2 CLOVES GARLIC
• 1 TSP. CHINESE FIVE SPICE
• 4 CHICKEN BREASTS (DICED)
• 1 HEAD BROCCOLI (CUT INTO FLORETS)
• 40G CASHEW NUTS
INSTRUCTIONS: •
•
2 RED CHILLIES (DICED)
HANDFUL FRESH CORIANDER
1. Preheat the oven to 200°C. • 300G BASMATI RICE (COOKED WEIGHT)
2. In a large bowl, whisk together cashew butter, soy sauce, OR 100G DRY WEIGHT
maple syrup, garlic and five spice.
3. Add the diced chicken and broccoli florets to the bowl
and coat well. Pour into a deep baking tray and bake for CAN BE TAILORED TO
20 minutes. MEET YOUR GOALS.
4. Meanwhile, heat a frying pan on a high heat, add the
cashews. Toss and allow to brown on the other side.
5. Once the cashew chicken and broccoli are baked, stir
through the cashew nuts and chillies, divide and place into LOOK AT THE NEXT PAGE
Tupperware boxes with the cooked basmati rice. Sprinkle a
little chopped coriander over each and refrigerate.
38
INGREDIENT SWAP
ONE-TRAY CASHEW
CHICKEN MEAL PREP
VEGAN METHOD
1. Preheat oven to 200°C or 180°C for
fan-assisted. In a large bowl, whisk together
cashew butter, soy sauce, maple syrup, garlic
and five spice.
2. Add the plant-based chicken pieces and

broccoli florets to the bowl and coat well.
3. Pour the contents of the bowl into a deep

baking tray and bake for 20 minutes. VEGAN
40G CASHEW NUTS
4. Meanwhile, toast your cashew nuts. Heat a
frying pan on a high heat, add the cashews 3 TBSP. CASHEW BUTTER 2 RED CHILLIES (DICED)
and don’t move them until they begin to 2 TBSP. SOY SAUCE HANDFUL FRESH CORIANDER
brown and pop a little. Toss and allow to
brown on the other side. 2 TBSP. MAPLE OR AGAVE SYRUP 300G BASMATI RICE (COOKED
2 CLOVES GARLIC WEIGHT) OR 100G DRY WEIGHT
5. Once the cashew chicken and broccoli are 1 TSP. CHINESE FIVE-SPICE Nutritional Info per portion
baked, stir through the cashew nuts and Calories: 371 kcal
chillies, divide and place into Tupperware 400G PLANT-BASED CHICKEN PIECES
Carbs: 36.4g
boxes with the cooked basmati rice. Sprinkle 1 HEAD BROCCOLI
a little chopped coriander over each and Protein: 21.2g
refrigerate. Easy! (CUT INTO FLORETS) Fat: 9.1g

2.5 TBSP. CASHEW BUTTER 1.5 RED CHILLIES (DICED) 3.5 TBSP. CASHEW BUTTER 2.5 RED CHILLIES (DICED)
1.5 TBSP. SOY SAUCE HANDFUL FRESH CORIANDER 2.5 TBSP. SOY SAUCE HANDFUL FRESH CORIANDER
1.5 TBSP. SUGAR-FREE MAPLE SYRUP 225G BASMATI RICE (COOKED 2.5 TBSP. SUGAR-FREE MAPLE SYRUP 360G BASMATI RICE (COOKED
2 CLOVES GARLIC WEIGHT) OR 75G DRY WEIGHT 2 CLOVES GARLIC WEIGHT) OR 120G DRY WEIGHT
1 TSP. CHINESE FIVE-SPICE Nutritional Info per portion 1 TSP. CHINESE FIVE-SPICE Nutritional Info per portion
3 CHICKEN BREASTS (DICED) 5 CHICKEN BREASTS (DICED)
1 HEAD BROCCOLI (CUT Protein: 27.9g
1 HEAD BROCCOLI (CUT Protein: 44.1g
INTO FLORETS) Fat: 8.6g INTO FLORETS) Fat: 13.4g
31G CASHEW NUTS 50G CASHEW NUTS
39
Great for:
MAKES
3

POR TIONS
FISH & RICE HIGH PROTEIN

KEDGEREE MEAL PREP
INGREDIENTS
• 3 FILLETS SMOKED HADDOCK
• 1 TSP. COCONUT OIL
• 1 WHITE ONION (FINELY CHOPPED)
• 1 TSP. TURMERIC
• 1 TSP. GROUND CORIANDER
• 1 TSP. MEDIUM CURRY POWDER
• 3 HARD-BOILED EGGS (PEELED
INSTRUCTIONS: AND QUARTERED)
1. Place the smoked haddock into a large frying pan over a • 500G COOKED WHOLEGRAIN
medium heat. Cover with an inch of water. Bring to the boil RICE OR (160G DRY WEIGHT)
then turn the heat down and simmer for 5 minutes. Once
cooked, remove from the heat and break apart into chunks.
• HANDFUL FRESH CORIANDER
2. Pour the water out of the pan and add the coconut oil. Add
the chopped onion and simmer over a medium to low heat for
5 minutes until golden. CAN BE TAILORED TO
3. Add the turmeric, ground coriander and curry powder and MEET YOUR GOALS.
cook for a further 30 seconds.
4. Add the cooked rice, haddock, and stir. Heat through, then
add the boiled eggs and stir again.
5. Transfer to meal-prep containers and serve with your choice
of vegetables.
40
INGREDIENT SWAP
FISH & RICE HIGH PROTEIN
KEDGEREE MEAL PREP
VEGAN METHOD
1. 1. Add the coconut oil to a pan. Add the
chopped onion and simmer over a medium to
low heat for 5 minutes until golden.
VEGAN
2. Add the turmeric, ground coriander and curry
powder and cook for a further 30 seconds, BLOCK OF FIRM TOFU (280G) HANDFUL FRESH CORIANDER
stirring occasionally.
1 TSP. COCONUT OIL
3. Add the cooked rice and crumble the tofu 1 WHITE ONION (FINELY CHOPPED)
Calories: 423 kcal
into the pan and cook for 6-8 minutes. Stir
1 TSP. TURMERIC Carbs: 58g
often so that the rice and tofu are well coated
with the mixture. 1 TSP. GROUND CORIANDER Protein: 19g
Fat: 13g
1 TSP. MEDIUM CURRY POWDER
4. Transfer to meal-prep containers and serve
500G COOKED WHOLEGRAIN RICE
with your choice of vegetables.
OR (160G DRY WEIGHT)

2 FILLETS SMOKED HADDOCK 300G COOKED WHOLEGRAIN RICE 4 FILLETS SMOKED HADDOCK 600G COOKED WHOLEGRAIN RICE OR
1 LEVEL TSP. COCONUT OIL OR (100G DRY WEIGHT) 1 HEAPED TSP. COCONUT OIL (200G DRY WEIGHT)
1 WHITE ONION (FINELY CHOPPED) HANDFUL FRESH CORIANDER 1 LARGE WHITE ONION HANDFUL FRESH CORIANDER
1 LEVEL TSP. TURMERIC Nutritional Info per portion (FINELY CHOPPED) Nutritional Info per portion
1 LEVEL TSP. GROUND CORIANDER Calories: 306 kcal 1 HEAPED TSP. TURMERIC Calories: 570 kcal
1 LEVEL TSP. MEDIUM CURRY 1 HEAPED TSP. GROUND CORIANDER
Protein: 26g Protein: 52g
POWDER Fat: 9g 1 HEAPED TSP. MEDIUM Fat: 15g
3 HARD-BOILED EGGS CURRY POWDER
(PEELED AND QUARTERED) 6 HARD-BOILED EGGS
(PEELED AND QUARTERED)
41
Great for:
MAKES
4

POR TIONS
LOW-CARB TERIYAKI
BEEF ZOODLES
INGREDIENTS
• 75ML SOY SAUCE
• 120ML WATER
• 1.5 TBSP. CORNSTARCH
• 4-5 TBSP. SUGAR-FREE MAPLE SYRUP
• OPTIONAL: 1 CLOVE GARLIC (CHOPPED
AND ½ THUMB GINGER (GRATED) FOR
THE REST:
INSTRUCTIONS: •
•
3 RUMP STEAKS (CUT INTO SLICES)
4 COURGETTES (SPIRALISED)
• 2 YELLOW PEPPERS (CHOPPED)
1. Whisk soy, water and cornstarch in a saucepan and heat
gently for 5-6 minutes until the sauce has thickened. • 75G EDAMAME BEANS
2. Add the garlic and ginger. Once thickened, whisk in the • SPRINKLE SESAME SEEDS
maple syrup and remove from the heat.
3. Preheat a large wok or pan; when it’s really hot, add the CAN BE TAILORED TO
coconut oil and steak slices and sauté for 1-2 minutes,
flipping occasionally. MEET YOUR GOALS.
4. Add the spiralised courgette and chopped pepper and
stir-fry for a further 2-3 minutes.
5. Finally, stir through the teriyaki sauce and edamame beans LOOK AT THE NEXT PAGE
then transfer to Tupperware boxes and allow to cool.
Sprinkle a few sesame seeds over each and refrigerate.
42
INGREDIENT SWAP
LOW-CARB TERIYAKI
BEEF ZOODLES
BUILD MUSCLE
FOR THE SAUCE: FOR THE REST: Nutritional Info
per portion
90ML SOY SAUCE 1 TSP. COCONUT OIL
Calories: 665 kcal
150ML WATER 4 RUMP STEAKS (CUT INTO SLICES) Carbs: 76g
2 TBSP. CORNSTARCH 300G BASMATI RICE (DRY WEIGHT) Protein: 62g
5-6 TBSP. SUGAR-FREE OR 900G COOKED WEIGHT Fat: 14g
MAPLE SYRUP 2 YELLOW PEPPERS (CHOPPED)
OPTIONAL: 1 CLOVE GARLIC 90G EDAMAME BEANS
(CHOPPED) AND ½ THUMB
SPRINKLE SESAME SEEDS
GINGER (GRATED)
43
Nutritional info per roll (Classic Pepperoni) Great for:
MAKES
CALORIES 117 CARBS 10.8g PROTEIN 5.5g FAT 5.4g 6

POR TIONS
Veggie Feast: Calories: 90 Protein: 4.3g Carbs: 13.2g Fat: 1.8g
BBQ Chicken: Calories: 97 Protein: 5.8g Carbs: 11.3g Fat:3.4g
INGREDIENTS
CLASSIC PEPPERONI:
• 1 SHEET READYMADE PIZZA DOUGH
• 200G TOMATO SAUCE/PASSATA
• 50G LOW-FAT MOZZARELLA (GRATED)
PIZZA ROLLS • 50G PEPPERONI

VEGGIE FEAST:
3 WAYS •
•
•
1 SHEET READYMADE PIZZA DOUGH
200G TOMATO SAUCE/PASSATA
50G LOW-FAT MOZZARELLA (GRATED)
• HANDFUL OF SPINACH
• 1 PEPPER (CHOPPED)
INSTRUCTIONS:
• HANDFUL MUSHROOMS (SLICED)
• 1 RED ONION (SLICED)
BBQ CHICKEN:
1. Preheat the oven to 200°C and line a baking tray with
baking paper. • 1 SHEET READYMADE PIZZA DOUGH
2. First, roll out your sheet of pizza dough on a piece of • 2 TBSP. SUGAR-FREE SAUCE (BBQ)
baking paper. Then spread with either tomato sauce • 50G SHREDDED BBQ CHICKEN
or BBQ Sugar-Free Sauce.
• 1 RED ONION (SLICED)
3. Add the toppings evenly on top of the base, sprinkle
with a layer of grated cheese, and then carefully use • 50G LOW-FAT CHEDDAR (GRATED)
your fingers to roll the dough up vertically with all the
toppings on the inside.
4. Slice the rolled pizza dough into smaller pieces; aim CAN BE TAILORED TO
to get 6 evenly sized sections.
MEET YOUR GOALS.
5. Place each roll onto the lined baking tray so that the
rolled insides are visible at the top.
6. Cook for 12-15 minutes until the dough is golden brown
and the cheese has melted. LOOK AT THE NEXT PAGE
7. Allow to cool for a few minutes and serve with plenty
of Sugar-Free Sauce to dunk!
44
INGREDIENT SWAP
PIZZA ROLLS
3 WAYS

CLASSIC PEPPERONI: BBQ CHICKEN: CLASSIC PEPPERONI: BBQ CHICKEN:
1 SHEET READYMADE PIZZA DOUGH 1 SHEET READYMADE PIZZA DOUGH 1 SHEET READYMADE PIZZA DOUGH 1 SHEET READYMADE PIZZA DOUGH
155G TOMATO SAUCE/PASSATA 1.5 TBSP. SUGAR-FREE SAUCE (BBQ) 245G TOMATO SAUCE/PASSATA 2.5 TBSP. SUGAR-FREE SAUCE (BBQ)
40G LOW-FAT MOZZARELLA 40G SHREDDED BBQ CHICKEN 60G LOW-FAT MOZZARELLA 60G SHREDDED BBQ CHICKEN
(GRATED) 1 SMALL RED ONION (SLICED) (GRATED) 1 LARGE RED ONION (SLICED)
40G PEPPERONI 40G LOW-FAT CHEDDAR (GRATED) 60G PEPPERONI 60G LOW-FAT CHEDDAR (GRATED)
VEGGIE FEAST: Nutritional Info Per roll: VEGGIE FEAST: Nutritional Info Per roll:
Classic Pepperoni: Classic Pepperoni:
1 SHEET READYMADE PIZZA DOUGH 1 SHEET READYMADE PIZZA DOUGH Calories: 143 kcal
Calories: 90.6 kcal
155G TOMATO SAUCE/PASSATA Carbs: 8.4g 245G TOMATO SAUCE/PASSATA Carbs: 13.2g
40G LOW-FAT MOZZARELLA Protein: 4.3g 60G LOW-FAT MOZZARELLA Protein: 6.7g
Fat: 6.6g
(GRATED) Fat: 4.2g (GRATED)
SMALL HANDFUL OF SPINACH Veggie Feast: LARGE HANDFUL OF SPINACH Veggie Feast:
Calories: 70kcal Calories: 110kcal
1 SMALL PEPPER (CHOPPED) 1 LARGE PEPPER (CHOPPED)
SMALL HANDFUL MUSHROOMS Protein: 3.3g
LARGE HANDFUL MUSHROOMS Protein: 5.2g
(SLICED) Fat: 1.4g
(SLICED) Fat: 2.2g
1 SMALL RED ONION (SLICED) 1 LARGE RED ONION (SLICED) BBQ Chicken:
BBQ Chicken:
Fat: 2.6g Fat: 4.1g
45
DINNER
There’s nothing quite like clocking off from your busy day.
Whether you’re finishing up at work, or heading home after a hard session at the gym,
you can’t beat that feeling you get when you can finally relax & wind down.
And what better way to round things off than with a healthy and delicious dinner?
Most health experts think so too.
Eating an early dinner aids in weight loss, reduces the risk of obesity, improves your
digestive health, mood, energy levels, and helps you have a better night’s sleep.
When you don’t skip meals, your appetite becomes more balanced, reducing the
chances of overeating, developing bad habits, and making unhealthy choices.
And as dinner is usually the largest meal of the day for most adults
in terms of calories, it’s a pretty important one to get right.
Before you freak out, that’s not a bad thing. You see, it’s all about knowing
what to eat and when to eat — it certainly doesn’t mean that you have to miss
out on your favourite foods.
For instance, our 30-minute chicken tikka masala is so on point and comes
without the added calories that it may just top your fave take-out joint.
Whether you want 15-minute vegan-friendly creamy peanut butter noodles, a fajita
pasta bake, chicken burgers or a peri-peri chicken fakeaway we’ve got you sorted.

We’ve put together the best of the best when it comes to indulgent-tasting
recipes that won’t throw your macros off track. Dinner time in your house is about
to reach a whole new level. You’re welcome.
46
Great for:
MAKES
4
CALORIES 586 CARBS 49.6g PROTEIN 63.3g FAT 14.1g

POR TIONS
INGREDIENTS
• 500G CHICKEN BREAST (DICED)
• 1 WHITE ONION (FINELY CHOPPED)
• 4 GARLIC CLOVES (GRATED OR CRUSHED)
30-MINUTE CHICKEN •
•
1 TBSP. GINGER (GRATED)
2 TBSP. TOMATO PUREE
TIKKA MASALA
• 1 TSP. TURMERIC
• 1 TSP. GARAM MASALA
• ½ TSP. CHILLI POWDER
• 1 TIN CHOPPED TOMATOES (BLENDED)
• 1 MUG OF BOILING CHICKEN STOCK
INSTRUCTIONS: • 3 LARGE TBSP. FULL-FAT GREEK YOGHURT

SERVE WITH:
1. First, heat the coconut oil in a pan over a medium heat and add • 200G BASMATI RICE (DRY WEIGHT)
the chicken breast and onion. OR 600G COOKED WEIGHT
2. Season with salt and pepper, then fry until chicken is no longer
• 2 SMALL FLATBREADS
pink on the outside.
3. Reduce your heat and add the garlic, ginger, tomato paste,
• 20G CHOPPED CASHEWS
turmeric, garam masala, and chilli powder, along with a splash of
water. Stir well for 1-2 minutes to allow the fragrances from the
spices to release. CAN BE TAILORED TO
4. Add the blended tomatoes and chicken stock. Bring your pan to MEET YOUR GOALS.
simmer and leave for 10 minutes, stirring occasionally.
5. Once your sauce has reduced by roughly half, take off the heat
and stir through the Greek yoghurt. If you want it super-creamy,
feel free to add more Greek yoghurt. CHECK OUT ON THE NEXT PAGE
6. Serve with basmati rice, flatbread strips, and chopped cashews.
47
INGREDIENT SWAP
30-MINUTE CHICKEN
TIKKA MASALA

1 TBSP. 100% COCONUT OIL 1 LEVEL TBSP. 100% COCONUT OIL 1 TBSP. 100% COCONUT OIL
500G PLANT-BASED CHICKEN PIECES 400G CHICKEN BREAST (DICED) 500G CHICKEN BREAST (DICED)
1 WHITE ONION (FINELY CHOPPED) 1 WHITE ONION (FINELY CHOPPED) 1 WHITE ONION (FINELY CHOPPED)
4 GARLIC CLOVES (GRATED 4 GARLIC CLOVES (GRATED 4 GARLIC CLOVES (GRATED
OR CRUSHED) OR CRUSHED) OR CRUSHED)
1 TBSP. GINGER (GRATED) 1 TBSP. GINGER (GRATED) 1 TBSP. GINGER (GRATED)
2 TBSP. TOMATO PUREE
2 TBSP. TOMATO PUREE 2 TBSP. TOMATO PUREE
1 TSP. TURMERIC
1 TSP. TURMERIC 1 TSP. TURMERIC
1 TSP. GARAM MASALA
1 TSP. GARAM MASALA 1 TSP. GARAM MASALA
½ TSP. CHILLI POWDER
½ TSP. CHILLI POWDER ½ TSP. CHILLI POWDER
1 TIN CHOPPED TOMATOES (BLENDED)
1 TIN CHOPPED TOMATOES (BLENDED) 1 TIN CHOPPED TOMATOES (BLENDED)
1 MUG OF BOILING VEGETABLE STOCK
1 MUG OF BOILING VEGETABLE STOCK 1 MUG OF BOILING VEGETABLE STOCK
3 LARGE TBSP. DAIRY-FREE
3 LARGE TBSP. GREEK YOGHURT 3 LARGE TBSP. GREEK YOGHURT
YOGHURT
SERVE WITH: SERVE WITH:

SERVE WITH:
150G BASMATI RICE (DRY WEIGHT) 300G BASMATI RICE (DRY WEIGHT)
300G BASMATI RICE (DRY WEIGHT)
OR 450G COOKED WEIGHT OR 900G COOKED WEIGHT
OR 900G COOKED WEIGHT
10G CHOPPED CASHEWS 4 SMALL FLATBREADS (CUT INTO STRIPS)
4 SMALL FLATBREADS (CUT INTO STRIPS)
20G CHOPPED CASHEWS
20G CHOPPED CASHEWS Nutritional Info per portion
Calories: 491 kcal
Nutritional Info per portion Carbs: 58.8g
Calories: 764 kcal
Calories: 581 kcal Protein: 40.3g
Carbs: 106.3g
Carbs: 95g Fat: 11.7g
Protein: 54.8g
Protein: 27g
Fat: 14.7g
Fat: 10g
48
Great for:
MAKES
4

POR TIONS
With Burger Bun: Calories = 468 Protein = 59.4g Carbs = 48.6g Fat = 11.9g
ZINGY INGREDIENTS
• 80G SPICY TORTILLA CHIPS
CHICKEN BURGER •
•
•
1 TSP. CHILLI POWDER
1 TSP. GARLIC GRANULES
1 TSP. PAPRIKA
• 4 CHICKEN BREASTS
INSTRUCTIONS: •
•
1 EGG (BEATEN)
50G CORNFLOUR
1. First, preheat your oven to 180°C. • LOW-CALORIE COOKING SPRAY
2. Place the tortilla crisps, chilli powder, garlic granules, and
paprika in a zip-lock bag and use a rolling pin to smash the FOR THE BURGERS:
mixture into fine crumbs. • 4 SESAME SEED BURGER BUNS
3. In three separate, shallow bowls, have cornflour, the beaten egg • HANDFUL LETTUCE LEAVES
and tortilla mix.
• 2 TOMATOES (SLICED)
4. Cover the chicken breast with the cornflour mix, then dip into
the egg wash. Finally, place in the spicy tortilla mix. Repeat for • SAUCE OF CHOICE
the remaining chicken breasts.
5. Place each chicken breast on a baking tray and a spray with
low-calorie cooking spray. Bake for 25 minutes, then turn. CAN BE TAILORED TO
Spray the other side with more low-calorie spray and bake for a MEET YOUR GOALS.
further 20 minutes.
6. Meanwhile, add a generous amount of peri peri sauce to the
bun, along with some salad leaves and slices of tomato on top.
7. Once the chicken fillets are completely cooked, place in the CHECK OUT ON THE NEXT PAGE
bun and add peri peri sauce or low-sugar ketchup.
49
INGREDIENT SWAP
ZINGY
CHICKEN BURGER
VEGAN WEIGHT LOSS
FOR THE ZINGY CHICKEN FILLETS: Nutritional Info FOR THE ZINGY CHICKEN FILLETS: Nutritional Info
per serving. Zingy per serving. Zingy
80G SPICY TORTILLA CHIPS Chicken Fillet 60G SPICY TORTILLA CHIPS Chicken Fillet
1 TSP. CHILLI POWDER Calories: 211 kcal 1 LEVEL TSP. CHILLI POWDER Calories: 247 kcal
1 TSP. GARLIC GRANULES Protein: 7.9g Protein: 41.5g
1 LEVEL TSP. GARLIC GRANULES
1 TSP. PAPRIKA 1 LEVEL TSP. PAPRIKA
Fat: 12.1g Fat: 7.1g
4 PLANT-BASED CHICKEN BREAST 4 SMALL CHICKEN BREASTS
FILLETS With Burger Bun 1 SMALL EGG (BEATEN) With Burger Bun
EGG SUBSTITUTE (THE AMOUNT Calories: 361 kcal Calories: 363 kcal
40G CORNFLOUR
INSTRUCTED BY PACKAGING TO Protein: 13.8g Protein: 46.1g
EQUAL 1 EGG) Carbs: 50.6g LOW-CALORIE COOKING SPRAY Carbs: 37.7g
Fat: 14.9g
50G CORNFLOUR Fat: 9.3g
4 TSP. VEGETABLE OIL FOR THE BURGERS:

LOW-CALORIE COOKING SPRAY 4 SESAME SEED BURGER BUNS
HANDFUL LETTUCE LEAVES
FOR THE BURGERS: 1 1/2 TOMATOES (SLICED)
4 SESAME SEED BURGER BUNS SAUCE OF CHOICE
HANDFUL LETTUCE LEAVES
2 TOMATOES (SLICED)
SAUCE OF CHOICE
50
INGREDIENT SWAP
ZINGY
CHICKEN BURGER
BUILD MUSCLE
FOR THE ZINGY CHICKEN FILLETS: FOR THE BURGERS: Nutritional Info With Burger Bun
per serving. Zingy Calories: 573 kcal
100G SPICY TORTILLA CHIPS 4 SESAME SEED BURGER BUNS Chicken Fillet
Protein: 72.7g
1 TSP. CHILLI POWDER HANDFUL LETTUCE LEAVES Calories: 389 kcal
Carbs: 59.5g
2 1/2 TOMATOES (SLICED) Protein: 65.5g
1 TSP. GARLIC GRANULES Fat: 14.5g
Carbs: 20.8g
1 TSP. PAPRIKA SAUCE OF CHOICE
Fat: 11.1g
4 LARGE CHICKEN BREASTS
1 LARGE EGG (BEATEN)
60G CORNFLOUR
LOW-CALORIE COOKING SPRAY
51
Great for:
MAKES
5

POR TIONS
FAJITA
PASTA BAKE INGREDIENTS
• 350G CHICKEN THIGH (CUBED)
INSTRUCTIONS:
• 1 ONION (FINELY SLICED)
• 2 BELL PEPPERS (FINELY SLICED)
• ½ PACK FAJITA SEASONING
1. First, preheat the oven to 180°C.
• 350G RIGATONI
2. Heat the coconut oil in a large pan and add your chicken
thighs. Season well with salt & pepper and fry for 6-7 • 100G SALSA DIP
minutes, flipping occasionally, until they start to brown on • 100G LIGHT CREAM CHEESE
the outside. Remove from pan.
• A SMALL BUNCH OF CORIANDER
3. Cook pasta as per pack instructions.
(STEMS REMOVED, FINELY CHOPPED)
4. Now, add the onion and peppers to the pan and fry until
soft, stirring regularly. Add the fajita seasoning and return • 50G LIGHT CHEDDAR
the cooked chicken to the pan. Stir well and fry for 5 • 30G LIGHT MOZZARELLA
minutes.
5. Then, add your cooked pasta, salsa, and cream cheese
and mix thoroughly. CAN BE TAILORED TO
6. Finally, add your chopped coriander and stir well before MEET YOUR GOALS.
transferring to a large baking dish.
7. Top with grated cheese and bake for 10-15 minutes until it
starts to turn crispy.
8. Garnish with chopped spring onions and coriander, then CHECK OUT ON THE NEXT PAGE
dig in!
52
INGREDIENT SWAP
FAJITA
PASTA BAKE
1 TBSP. COCONUT OIL 1 LEVEL TBSP. COCONUT OIL 1 HEAPED TBSP. COCONUT OIL
350G PLANT-BASED CHICKEN PIECES 270G CHICKEN THIGH (CUBED) 430G CHICKEN THIGH (CUBED)
1 ONION (FINELY SLICED) 1 SMALL ONION (FINELY SLICED) 1 LARGE ONION (FINELY SLICED)
2 BELL PEPPERS (FINELY SLICED) 1½ BELL PEPPERS (FINELY SLICED) 2½ BELL PEPPERS (FINELY SLICED)
½ PACK FAJITA SEASONING ½ PACK FAJITA SEASONING 1 PACK FAJITA SEASONING
350G RIGATONI 270G RIGATONI 430G RIGATONI
100G SALSA DIP 75G SALSA DIP 125G SALSA DIP
100G DAIRY-FREE CREAM CHEESE 75G LIGHT CREAM CHEESE 125G LIGHT CREAM CHEESE
A SMALL BUNCH OF CORIANDER A SMALL BUNCH OF CORIANDER A SMALL BUNCH OF CORIANDER
(STEMS REMOVED, FINELY CHOPPED) (STEMS REMOVED, FINELY CHOPPED) (STEMS REMOVED, FINELY CHOPPED)
50G DAIRY-FREE CHEDDAR 40G LIGHT CHEDDAR 60G LIGHT CHEDDAR
30G DAIRY-FREE MOZZARELLA 25G LIGHT MOZZARELLA 35G LIGHT MOZZARELLA
Nutritional Info Nutritional Info Nutritional Info

per portion per portion per portion
Carbs: 62.9g Carbs: 48g Carbs: 76g
Fat: 14.6g Fat: 12.4g Fat: 19.6g
53
Great for:
MAKES
5

POR TIONS
INGREDIENTS
• 5 SALMON FILLETS
ONE-TRAY •
•
5 TBSP. PESTO
500G MANGETOUT
PESTO SALMON
• 500G BROCCOLI
• BUNCH OF ASPARAGUS
• 370G CHERRY TOMATOES
• 1 TBSP. OLIVE OIL
INSTRUCTIONS: •
•
SALT
PEPPER
1. Preheat the oven to 200°C.
• OREGANO
2. Line a baking tray with baking paper using enough so that • 145G COUSCOUS (DRY WEIGHT)
you can pinch the paper at around two thirds of the way
across the tray to form a “wall” to separate the salmon
from the veg. CAN BE TAILORED TO
3. In the smaller area of the tray, place the salmon fillets and MEET YOUR GOALS.
brush each with a tablespoon of pesto.
4. Place all the greens and tomatoes in the bigger area of the
tray, then sprinkle with olive oil, salt, pepper and oregano.
CHECK OUT ON THE NEXT PAGE
5. Bake for 20 minutes. Meanwhile, prepare your couscous
as per pack instructions, and then once ready, serve
immediately or portion up for your lunches that week.
54
INGREDIENT SWAP
ONE-TRAY
PESTO SALMON

5 SALMON FILLETS Nutritional Info 5 SALMON FILLETS Nutritional Info
per portion per portion
5 TBSP. PESTO 5 TBSP. PESTO
400G MANGETOUT Carbs: 13g 600G MANGETOUT Carbs: 57.1g
400G BROCCOLI Protein: 36.9g 600G BROCCOLI Protein: 50.6g
Fat: 23.3g Fat: 30.3g
BUNCH OF ASPARAGUS BUNCH OF ASPARAGUS
300G CHERRY TOMATOES 450G CHERRY TOMATOES
1 TBSP. OLIVE OIL 1 TBSP. OLIVE OIL
SALT SALT
PEPPER PEPPER
OREGANO OREGANO
300G COUSCOUS (DRY WEIGHT)
55
Great for:
MAKES
4

POR TIONS
VEGAN
MAC N CHEESE INGREDIENTS
• 250G MACARONI
• 1 TSP. OLIVE OIL
• ½ WHITE ONION (DICED)
• 3 GARLIC CLOVES (MINCED)
• 1 CUP RAW CASHEWS
INSTRUCTIONS: •
(SOAKED OVERNIGHT & DRAINED)
1 TSP. CHILLI POWDER
• ½ TSP. CUMIN
1. First add the macaroni to a pan of boiling water and cook • 3 TBSP. NUTRITIONAL YEAST
for 9-11 minutes.
• SALT TO TASTE
2. Meanwhile, heat the olive oil in a frying pan over a medium
heat and add the onion. Fry for a few minutes then add the • 5 CUPS VEGETABLE STOCK
garlic. Fry for another 2 minutes. • 3 TBSP. TOASTED BREADCRUMBS
3. Blend the onion and garlic along with the soaked and
drained cashews, chilli powder, cumin, nutritional yeast,
a pinch of salt and vegetable stock and blend until thick CAN BE TAILORED TO
and smooth. MEET YOUR GOALS.
4. Drain the macaroni and place back in the pan. Then add the
‘cheese’ sauce to the macaroni and stir through until fully
combined.
5. Serve immediately with a sprinkle of toasted breadcrumbs CHECK OUT ON THE NEXT PAGE
for an extra crunch.
56
INGREDIENT SWAP
VEGAN
MAC N CHEESE

200G MACARONI 4 CUPS VEGETABLE STOCK 300G MACARONI 6 CUPS VEGETABLE STOCK
1 TSP. OLIVE OIL 2 ½ TBSP. TOASTED 1 TSP. OLIVE OIL 3 ½ TBSP. TOASTED
½ SMALL WHITE ONION (DICED) BREADCRUMBS ½ LARGE WHITE ONION (DICED) BREADCRUMBS
3 GARLIC CLOVES (MINCED) 4 GARLIC CLOVES (MINCED)
3/4 CUP RAW CASHEWS (SOAKED per portion 1 1/4 CUP RAW CASHEWS (SOAKED per portion
OVERNIGHT & DRAINED) Calories: 351 kcal OVERNIGHT & DRAINED) Calories: 553 kcal
1 LEVEL TSP. CHILLI POWDER Carbs: 49g 1 HEAPED TSP. CHILLI POWDER Carbs: 77.4g
½ TSP. CUMIN ½ TSP. CUMIN
Fat: 10.7g Fat: 16.9g
2 ½ TBSP. NUTRITIONAL YEAST 3 ½ TBSP. NUTRITIONAL YEAST
SALT TO TASTE SALT TO TASTE
57
Great for:
MAKES
4

POR TIONS
INGREDIENTS
FOR THE SAUCE:
• 1 TBSP. SESAME SEED OIL
• 4 TBSP. ALL-NATURAL PEANUT BUTTER
(CRUNCHY)
• 1 TBSP. SRIRACHA
• 1 TBSP. SOY SAUCE
• 1 TBSP. MAPLE SYRUP
• ½ LIME (JUICED)
FOR THE NOODLES:
• 2 SPRING ONIONS (CHOPPED)
CREAMY PEANUT •
•
2 GARLIC CLOVES (GRATED)
2CM CUBE OF GINGER (GRATED)
BUTTER NOODLES
• 600G STRAIGHT-TO-WOK, PLANT-BASED
NOODLES
• 30G CHOPPED PEANUTS
• 1 TBSP. SOY SAUCE
TO GARNISH:
INSTRUCTIONS: • 20G CHOPPED PEANUTS
• SPRING ONIONS
1. In a small bowl, mix together all the ingredients for the • CORIANDER
peanut butter sauce until fully combined.
2. Heat the coconut oil in wok or non-stick pan and add the
spring onion. Cook on low-medium heat for 3 minutes CAN BE TAILORED TO
before adding the garlic and ginger. Cook for 1-2 minutes, MEET YOUR GOALS.
stirring constantly.
3. Add noodles to the pan before stirring in the peanut butter
sauce and chopped peanuts. Cook until fully combined
and heated through, then you're ready to serve! CHECK OUT ON THE NEXT PAGE
4. Garnish with more chopped peanuts, spring onions
and coriander.
58
INGREDIENT SWAP
CREAMY PEANUT
BUTTER NOODLES

FOR THE SAUCE: TO GARNISH: FOR THE SAUCE: TO GARNISH:
1 TBSP. SESAME SEED OIL SPRING ONIONS 1 TBSP. SESAME SEED OIL 20G CHOPPED PEANUTS
3 TBSP. ALL-NATURAL PEANUT CORIANDER 5 TBSP. ALL-NATURAL PEANUT SPRING ONIONS
BUTTER (CRUNCHY) BUTTER (CRUNCHY)
CORIANDER
1 TBSP. SRIRACHA Nutritional Info 1 TBSP. SRIRACHA
per portion
1 TBSP. SOY SAUCE 1 TBSP. SOY SAUCE Nutritional Info
Calories: 363 kcal per portion
1 TBSP. MAPLE SYRUP Carbohydrates: 43.3g 1 TBSP. MAPLE SYRUP
Calories: 610 kcal
½ LIME (JUICED) Protein: 13.8g ½ LIME (JUICED) Carbs: 79.1g
Fat: 14.6g Protein: 23.7g
FOR THE NOODLES: FOR THE NOODLES: Fat: 21.2g
1 LEVEL TBSP. COCONUT OIL 1 HEAPED TBSP. COCONUT OIL

2 SPRING ONIONS (CHOPPED) 2 SPRING ONIONS (CHOPPED)
2 GARLIC CLOVES (GRATED) 2 GARLIC CLOVES (GRATED)
2CM CUBE OF GINGER (GRATED) 2CM CUBE OF GINGER (GRATED)
450G STRAIGHT-TO-WOK, 900G STRAIGHT-TO-WOK,
PLANT-BASED NOODLES PLANT-BASED NOODLES
25G CHOPPED PEANUTS 30G CHOPPED PEANUTS
59
Great for:
MAKES
4

POR TIONS
INGREDIENTS
PERI PERI FOR THE PERI PERI SAUCE:
CHICKEN FAKEAWAY • 2 SWEET RED PEPPERS (CHOPPED)

• 1 RED ONION (CHOPPED)
• 1 LEMON (HALVED)
• 4 GARLIC CLOVES
• 3 TBSP. EXTRA VIRGIN OLIVE OIL
• 1 HANDFUL OF BASIL (CHOPPED)
• 1 TBSP. OREGANO
• 1 TBSP. PAPRIKA
• SALT & PEPPER TO TASTE
• 2 BIRD’S EYE CHILLIES
(OR ANY RED CHILLI IS FINE)
INSTRUCTIONS: • 4 CHICKEN BREASTS (BUTTERFLIED)
1. Blend red peppers, red 6. Coat in melted coconut oil and

bake for 45 minutes or until FOR THE PERI SALTED CHIPS:
onion, lemon, garlic, olive
oil, basil, oregano, paprika, the chips are golden and • 750G MARIS PIPER POTATOES
chilli, salt and pepper until crispy, turning halfway.
smooth.
(CUT INTO CHIPS)
7. Before the chips are fully
2. Add the butterflied chicken cooked, heat a non-stick pan • 2 TBSP. COCONUT OIL (MELTED)
breasts to a large bowl and and add the marinated
cover with the peri peri chicken breasts. Cook for • 1 TSP. PAPRIKA
sauce. roughly 5 minutes on each
side, until fully cooked. • 1 TSP. GARLIC GRANULES
3. Coat the chicken with
the sauce and massage in. 8. Transfer the cooked chips to • ½ TSP. CHILLI POWDER
Cover the bowl and leave to a large bowl and add the
marinate for at least 3 hours paprika, garlic granules, chilli • SALT & PEPPER TO TASTE
(preferably overnight). powder and season to taste.
4. Preheat the oven to 200°C. 9. Serve the peri peri chicken

and peri salted chips with any CAN BE TAILORED TO
5. Peel and cut potatoes into
chips and parboil in boiling
other sides of your choice. MEET YOUR GOALS.
water for 10 minutes. Drain
and transfer to a baking tray.
60
INGREDIENT SWAP
PERI PERI
CHICKEN FAKEAWAY
FOR THE PERI PERI SAUCE: FOR THE PERI PERI SAUCE: FOR THE PERI PERI SAUCE:
2 SWEET RED PEPPERS (CHOPPED) 2 SWEET RED PEPPERS (CHOPPED) 2 SWEET RED PEPPERS (CHOPPED)
1 RED ONION (CHOPPED) 1 SMALL RED ONION (CHOPPED) 1 LARGE RED ONION (CHOPPED)
1 LEMON (HALVED) 1 LEMON (HALVED) 1 LEMON (HALVED)
4 GARLIC CLOVES 3 GARLIC CLOVES 5 GARLIC CLOVES
3 TBSP. EXTRA VIRGIN OLIVE OIL 2½ TBSP. EXTRA VIRGIN OLIVE OIL 3½ TBSP. EXTRA VIRGIN OLIVE OIL
1 HANDFUL OF BASIL (CHOPPED) 1 HANDFUL OF BASIL (CHOPPED) 1 HANDFUL OF BASIL (CHOPPED)
1 TBSP. OREGANO 1 LEVEL TBSP. OREGANO 1 HEAPED TBSP. OREGANO
1 TBSP. PAPRIKA 1 LEVEL TBSP. PAPRIKA 1 HEAPED TBSP. PAPRIKA
SALT & PEPPER TO TASTE SALT & PEPPER TO TASTE SALT & PEPPER TO TASTE
2 BIRD’S EYE CHILLIES (ANY RED CHILLI IS FINE) 1½ BIRD’S EYE CHILLIES (ANY RED CHILLI IS FINE) 2½ BIRD’S EYE CHILLIES
400G PLANT-BASED CHICKEN BREAST FILLETS 4 SMALL CHICKEN BREASTS (BUTTERFLIED) (ANY RED CHILLI IS FINE)
6 LARGE CHICKEN BREASTS (BUTTERFLIED)
FOR THE PERI SALTED CHIPS: FOR THE PERI SALTED CHIPS:
750G MARIS PIPER POTATOES (CUT INTO CHIPS) 500G MARIS PIPER POTATOES (CUT INTO CHIPS) FOR THE PERI SALTED CHIPS:
1½ TBSP. COCONUT OIL (MELTED) 750G MARIS PIPER POTATOES
2 TBSP. COCONUT OIL (MELTED)
(CUT INTO CHIPS)
1 TSP. PAPRIKA 1 LEVEL TSP. PAPRIKA
2½ TBSP. COCONUT OIL (MELTED)
1 TSP. GARLIC GRANULES 1 LEVEL TSP. GARLIC GRANULES
1 HEAPED TSP. PAPRIKA
½ TSP. CHILLI POWDER ½ TSP. CHILLI POWDER
1 HEAPED TSP. GARLIC GRANULES
SALT & PEPPER TO TASTE SALT & PEPPER TO TASTE
½ TSP. CHILLI POWDER
SALT & PEPPER TO TASTE
SERVING SUGGESTIONS: SERVING SUGGESTIONS:
4 CORN ON THE COB 4 SMALL CORN ON THE COB
SERVING SUGGESTIONS:
SIDE SALAD SIDE SALAD
4 LARGE CORN ON THE COB
SIDE SALAD
Carbs: 52g Nutritional Info per portion
Carbs: 63g
Protein: 40g Calories: 749 kcal
Protein: 15g
Fat: 28g Carbs: 63g
Fat: 25g
Protein: 57g
Fat: 32g
61
Great for:
MAKES
2

POR TIONS
FISH FINGERS &

SWEET POTATO CHIPS
INSTRUCTIONS: INGREDIENTS
• 1 LARGE SWEET POTATO
1. Preheat your oven to 180°C.
2. Cut your sweet potato into thin chips and place onto a
baking tray. Massage with the coconut oil and a pinch of • PINK/SEA SALT & PEPPER
salt, pepper and garlic. • GARLIC GRANULES
3.
4.
Bake In the oven for 30-40 minutes until slightly crisp.
To make the coating for the fish fingers, add the oats into
INGREDIENTS
• 4 TBSP. 100% ROLLED OATS
• 240G COD
a food processor and blitz for a few seconds to create an
• 4 TBSP. EGG WHITES
oat flour.
• PINCH OF PAPRIKA
5. Combine with a pinch of salt, pepper and paprika.
6. Slice the cod into portions and coat in the egg white
mixture. Then cover in the oat ‘breadcrumbs’.
CAN BE TAILORED TO
7. Place these onto a baking sheet and cook in the oven for MEET YOUR GOALS.
around 25 minutes until the breadcrumbs are golden.
8. Once both your chips and fish fingers are cooked, serve
with some salad and/or green veggies.
62
INGREDIENT SWAP
FISH FINGERS &
SWEET POTATO CHIPS
BUILD MUSCLE
3 LARGE SWEET POTATO Nutritional Info
per portion
2 1/2 TSP. COCONUT OIL
Calories: 630 kcal
PINK/SEA SALT & PEPPER Protein: 71g
GARLIC GRANULES Carbs: 64g
Fat: 14g
5 TBSP. 100% ROLLED OATS
450G COD
5 TBSP. EGG WHITES
PINCH OF PAPRIKA
63
Great for:
MAKES
3
Nutritional info per portion (third of a pizza):

POR TIONS
Garlic Dip Per Serving: Calories = 69 Carbs = 4.1g Protein = 2.4g Fat = 4.7g
BBQ CHICKEN PIZZA

WITH GARLIC & HERB DIP
INGREDIENTS
FOR THE PIZZA:
• 1 CHICKEN BREAST
• 1 TSP. EXTRA VIRGIN OLIVE OIL
• SALT & PEPPER
• ½ RED PEPPER (CHOPPED)
• ½ RED ONION (CHOPPED)
• 2 TBSP. SUGAR-FREE SAUCE (BBQ)
• 1 TBSP. TOMATO PUREE
• 1 FLATBREAD
• 50G MOZZARELLA
• 15G SWEETCORN
• 1 TSP. OREGANO
INSTRUCTIONS: FOR THE GARLIC & HERB DIP:

• 150G GREEK YOGHURT
1. Preheat your oven to 200°C. • SALT
2. First, coat the chicken breast in olive oil, season with salt and
• PEPPER
pepper, and bake for 15 minutes. • 1 TBSP. OREGANO
3. Then add your red onion and red pepper to the same baking • 1 GARLIC CLOVE (MINCED)
dish and bake for a further 10 minutes. • ½ LEMON (JUICED)
4. Meanwhile, mix together the BBQ Sugar-Free Sauce, tomato
puree, salt and pepper to make the base of your pizza.
5. Shred your cooked chicken using two forks. CAN BE TAILORED TO
6. Now, build your pizza. Add BBQ sauce, shredded chicken and MEET YOUR GOALS.
the rest of your toppings to the flatbread. Add another generous
squirt of BBQ sauce if you fancy. Bake for 10 minutes.
7. Meanwhile, combine Greek yoghurt, oregano, salt, pepper,
garlic, and lemon together to make your garlic & herb dip.
8. Once your flatbread is done, cut up into slices and enjoy!
64
INGREDIENT SWAP
BBQ CHICKEN PIZZA
VEGAN
FOR THE PIZZA: FOR THE GARLIC & HERB DIP: Nutritional Info per portion
(third of a pizza):
200G PLANT-BASED CHICKEN PIECES 150G DAIRY-FREE GREEK YOGHURT
Calories: 231 kcal
1 TSP. EXTRA VIRGIN OLIVE OIL SALT Carbs: 116g
SALT PEPPER Protein: 15g
Fat: 9.6g
PEPPER 1 TBSP. OREGANO
½ RED PEPPER (CHOPPED) 1 GARLIC CLOVE (MINCED)
Garlic Dip per serving
½ RED ONION (CHOPPED) ½ LEMON (JUICED) Calories: 35.8 kcal
2 TBSP. SUGAR-FREE SAUCE (BBQ) Carbs: 2.7g
1 TBSP. TOMATO PUREE Protein: 2g
Fat: 2g
1 FLATBREAD
50G DAIRY-FREE MOZZARELLA
15G SWEETCORN
1 TSP. OREGANO
65
INGREDIENT SWAP
BBQ CHICKEN PIZZA

FOR THE PIZZA: FOR THE GARLIC & HERB DIP: FOR THE PIZZA: FOR THE GARLIC & HERB DIP:
3/4 CHICKEN BREAST 120G GREEK YOGHURT 1 1/4 CHICKEN BREAST 180G GREEK YOGHURT
1 TSP. EXTRA VIRGIN OLIVE OIL SALT 1 TSP. EXTRA VIRGIN OLIVE OIL SALT
SALT PEPPER SALT PEPPER
PEPPER 1 TBSP. OREGANO PEPPER 1 TBSP. OREGANO
½ RED PEPPER (CHOPPED) 1 GARLIC CLOVE (MINCED) ½ RED PEPPER (CHOPPED) 1 GARLIC CLOVE (MINCED)
½ RED ONION (CHOPPED) ½ LEMON (JUICED) ½ RED ONION (CHOPPED) ½ LEMON (JUICED)
2 TBSP. SUGAR-FREE SAUCE (BBQ) 2 TBSP. SUGAR-FREE SAUCE (BBQ)
1 TBSP. TOMATO PUREE per portion (third of a pizza):
1 TBSP. TOMATO PUREE per portion (third of a pizza):
1 FLATBREAD Calories: 173 kcal 1 FLATBREAD Calories: 274 kcal
40G MOZZARELLA Carbs: 13.7g 60G MOZZARELLA Carbs: 21.5g
12G SWEETCORN 18G SWEETCORN
Fat: 4.9g Fat: 7.7g
1 TSP. OREGANO 1 TSP. OREGANO
Garlic Dip per serving Garlic Dip per serving
Carbs: 3.2g kcal Carbs: 5g
Fat: 3.7g Fat: 5.7g
66
Great for:
MAKES
3

POR TIONS
INGREDIENTS
• 3 GARLIC CLOVES (VERY FINELY CHOPPED)
• CUBE OF GINGER (VERY FINELY CHOPPED)
• 1 CHILLI (FINELY CHOPPED)
BEEF RAMEN
• 3 SPRING ONIONS (ROUGHLY CHOPPED)
• 1 LITRE BEEF STOCK
(USE TWO STOCK CUBES)
NOODLES •
•
•
250ML BOILING WATER
3 TBSP. SOY SAUCE
1 TBSP. FISH SAUCE
• 1 TSP. FIVE SPICE
INSTRUCTIONS: •
•
4 PAK CHOI LEAVES
2 PACKS INSTANT RAMEN NOODLES
1. Firstly, heat 2 tbsp. of coconut oil in a saucepan and sauté • 1 TSP. 100% COCONUT OIL
the garlic and ginger for 2 minutes. Add the chilli and spring • 1 8OZ SIRLOIN STEAK
onion and fry for another 3-4 minutes.
• 3 EGGS (1 PER SERVING)
2. Now add the beef stock, soy sauce, fish sauce, five spice
and 250ml of boiling water. Stir and bring to the boil then TO GARNISH
leave to simmer.
• CHOPPED SPRING ONION
3. Meanwhile, heat a tsp. of coconut oil in a frying pan and
sear the sirloin steak for 3 minutes on each side. • CORIANDER
4. Remove from heat and leave to rest for 5 minutes before
slicing.
5. Boil the egg for 5-6 minutes before transferring to a bowl
CAN BE TAILORED TO
of ice cold water. Once cooled, remove the shell. MEET YOUR GOALS.
6. To the broth, add the pak choi and some ginger slices and
leave to simmer for 2 minutes. Add your instant noodles and
leave them to soak for 2-3 minutes.
7. Serve your noodles and broth with the steak and an egg.
Garnish with spring onion and coriander.
67
INGREDIENT SWAP
BEEF RAMEN
NOODLES

1½ TBSP. 100% COCONUT OIL Nutritional Info 2½ TBSP. 100% COCONUT OIL Nutritional Info
2 GARLIC CLOVES (VERY FINELY CHOPPED) Calories: 374 kcal
4 GARLIC CLOVES (VERY FINELY CHOPPED) Calories: 590 kcal
CUBE OF GINGER (VERY FINELY CHOPPED) Carbs: 47.3g CUBE OF GINGER (VERY FINELY CHOPPED) Carbs: 74.7g
1 CHILLI (FINELY CHOPPED) Protein: 20.2 1 LARGE CHILLI (FINELY CHOPPED) Protein: 31g
Fat: 12g Fat: 18g
2 SPRING ONIONS (ROUGHLY CHOPPED) 4 SPRING ONIONS (ROUGHLY CHOPPED)
750ML BEEF STOCK (USE TWO STOCK CUBES) 1250ML BEEF STOCK (USE TWO STOCK CUBES)
250ML BOILING WATER 250ML BOILING WATER
1 LEVEL TBSP. FISH SAUCE 1 HEAPED TBSP. FISH SAUCE
1 LEVEL TSP. FIVE SPICE 1 HEAPED TSP. FIVE SPICE
4 PAK CHOI LEAVES 4 PAK CHOI LEAVES
1½ PACKS INSTANT RAMEN NOODLES 2½ PACKS INSTANT RAMEN NOODLES
1 LEVEL TSP. 100% COCONUT OIL 1 HEAPED TSP. 100% COCONUT OIL
1 6OZ SIRLOIN STEAK 1 10OZ SIRLOIN STEAK
3 SMALL EGGS (1 PER SERVING) 3 LARGE EGGS (1 PER SERVING)
TO GARNISH TO GARNISH
CHOPPED SPRING ONION CHOPPED SPRING ONION
CORIANDER CORIANDER
68
TREATS & BAKING
Anyone else measure time in terms of when they can have their next snack?
It’s not just us that daydreams about eating, right?
Snacks are life, there’s no denying that.

And, newsflash, they don’t have to be unhealthy to be enjoyable.
Snacks are an important part of a healthy diet because they can boost
your energy levels and increase your nutrient intake. If they’re done right,
they can even improve the quality of your diet too, and are a great way to
stop your blood sugar levels from dropping between meals.
That’s why we’ve put together some of our favourite snack recipes for you to
get stuck into, whether you need a mid-afternoon bite, a post-workout
pick-me-up, or an after-dinner dessert.
From vegan carb-crushing cheesecake pots, to 1-minute mug-cake

sticky toffee puddings, and simple protein ice cream
— we’ve got a fix for every type of craving.
It’ll be hard to believe that these treats are healthy,

because they just taste so. Damn. Good.
Try them out and you’ll see exactly what we mean.

Check out our selection of treats and try not to make and eat your
favourite before dinner. Good luck.
69
Great for:
MAKES
8

POR TIONS
5-INGREDIENT PEANUT
BUTTER OAT CUPS
INSTRUCTIONS: INGREDIENTS
• 100G ROLLED OATS
1. First, make your base mixture by combining the oats, chopped • 3 MEDIUM-SIZED BANANAS (MASHED)
nuts, and 2 of your mashed bananas.
• 30G CHOPPED MIXED NUTS
2. Transfer the base mixture to a greased muffin tray, dividing
between 8. Then use a teaspoon to form the mixture into a
• 8 TSP. ALL-NATURAL PEANUT BUTTER
cup shape and freeze for 30 minutes. • 50G HIGH-QUALITY DARK CHOCOLATE
3. Now, add around a teaspoon of mashed banana to each cup
and freeze again for another 30 minutes.
4. Next, add a teaspoon of peanut butter to your cups and freeze
CAN BE TAILORED TO
for a final 30 minutes. MEET YOUR GOALS.
5. Melt the dark chocolate and add to the top of your oat cups.
Wait for the chocolate to set and drizzle melted peanut butter
on top.
6. Remove your cups from the muffin tray using a knife and
either enjoy immediately or store in the freezer for later.
70
INGREDIENT SWAP
5-INGREDIENT PEANUT
BUTTER OAT CUPS

80G ROLLED OATS Nutritional Info 120G ROLLED OATS Nutritional Info
2 MEDIUM-SIZED BANANAS 4 MEDIUM-SIZED BANANAS
(MASHED) (MASHED)
23G CHOPPED MIXED NUTS Protein: 3.4g 37G CHOPPED MIXED NUTS Protein: 5.2g
6 TSP. ALL-NATURAL PEANUT Fat: 5.9g 10 TSP. ALL-NATURAL PEANUT Fat: 9.1g
BUTTER BUTTER
40G HIGH-QUALITY DARK 60G HIGH-QUALITY DARK
CHOCOLATE CHOCOLATE
71
Great for:
MAKES
20

POR TIONS
SIMPLE INGREDIENTS
PROTEIN BALLS
DRY INGREDIENTS:
• 120G ROLLED OATS
• 50G ADD-INS (LIKE DRIED FRUIT
OR CHOCOLATE CHIPS)
WET INGREDIENTS:
INSTRUCTIONS:
• 120G NUT BUTTER
• 3 TBSP. MILK
1. Firstly, mix all of the dry ingredients together in a bowl
until evenly dispersed.
2. Add the nut butter, syrup, and mix through. CAN BE TAILORED TO
3. Slowly add the milk while mixing until all well-combined.
MEET YOUR GOALS.
4. Take a small handful of mixture and roll into a ball. Repeat
until you have 20 balls.
5. Place the balls onto a plate or tray covered in baking LOOK ON THE NEXT PAGE
parchment and put into the fridge for about 2 hours.
6. Take out a couple whenever you’re feeling peckish!
72
INGREDIENT SWAP
SIMPLE
PROTEIN BALLS

DRY INGREDIENTS: DRY INGREDIENTS: DRY INGREDIENTS:
120G ROLLED OATS 100G ROLLED OATS 150G ROLLED OATS
2 SCOOPS VEGAN PROTEIN BLEND 1 1/2 SCOOPS IMPACT WHEY PROTEIN 2 1/2 SCOOPS WEIGHT GAINER BLEND
50G ADD-INS (LIKE DRIED FRUIT 40G ADD-INS (LIKE DRIED FRUIT 60G ADD-INS (LIKE DRIED FRUIT
OR ORGANIC CACAO BUTTER OR CHOCOLATE CHIPS) OR CHOCOLATE CHIPS)
BUTTONS)
WET INGREDIENTS: WET INGREDIENTS:
WET INGREDIENTS: 90G NUT BUTTER 150G NUT BUTTER
120G NUT BUTTER 1 1/2 TBSP. SUGAR-FREE 2 1/2 TBSP. MAPLE SYRUP
2 TBSP. MAPLE SYRUP MAPLE SYRUP
3 1/2 TBSP. MILK
3 TBSP. DAIRY-FREE MILKE 2 1/2 TBSP. MILK
Nutritional Info
Nutritional Info
per portion Calories: 102 kcal
per portion
Calories: 66 kcal Carbs: 9.8g
Calories: 83 kcal
Carbs: 6.2g Protein: 6.1g
Carbs: 7.5g
Protein: 3.9g Fat: 4.9g
Protein: 4.4g
Fat: 3.1g
Fat: 3.6g
73
Great for:
MAKES
3

POR TIONS
HIGH-PROTEIN SHARING INGREDIENTS

COOKIE DOUGH
• 100G ALMOND FLOUR
(VANILLA)
• 60G APPLE SAUCE
• 40G COCONUT OIL
• 2 TBSP. SUGAR-FREE SYRUP (MAPLE)
INSTRUCTIONS: • 2 TBSP. DARK CHOCOLATE CHIPS
1. First, preheat the oven to 180°C.

TO SERVE:
2. Add the almond flour, whey protein, apple sauce,
• VANILLA ICE CREAM
coconut oil, and Sugar-Free Syrup to a large bowl and • SUGAR-FREE SYRUP
mix well to fully combine into a sticky dough. Then
add the chocolate chips and stir through.
CAN BE TAILORED TO
3. Transfer the cookie dough into a skillet pan or small
ovenproof dish and use the back of a spoon to flatten
MEET YOUR GOALS.
the mixture down into an even layer.
4. Bake for 15 minutes, until the top of the cookie has
turned golden brown. CHECK OUT ON THE NEXT PAGE
5. Serve with a dollop of ice cream and a generous
squirt of Sugar-Free Syrup — then dig in!
74
INGREDIENT SWAP
HIGH-PROTEIN SHARING
COOKIE DOUGH

100G ALMOND FLOUR 100G ALMOND FLOUR 100G ALMOND FLOUR
2 SCOOPS CHOCOLATE VEGAN 1 SCOOP VANILLA IMPACT WHEY 3 1/3 SCOOPS VANILLA WEIGHT
PROTEIN BLEND ISOLATE GAINER BLEND
60G APPLE SAUCE 60G APPLE SAUCE 60G APPLE SAUCE
40G COCONUT OIL 40G COCONUT OIL 40G COCONUT OIL
2 TBSP. SUGAR-FREE SYRUP (MAPLE) 2 TBSP. SUGAR-FREE SYRUP (MAPLE) 2 TBSP. SUGAR-FREE SYRUP (MAPLE)
2 TBSP. DARK CHOCOLATE CHIPS 2 TBSP. DARK CHOCOLATE CHIPS 2 TBSP. DARK CHOCOLATE CHIPS
TO SERVE: TO SERVE: TO SERVE:

VANILLA DAIRY-FREE ICE CREAM VANILLA ICE CREAM VANILLA ICE CREAM
SUGAR-FREE SYRUP SUGAR-FREE SYRUP SUGAR-FREE SYRUP

Carbs: 19.1g Carbs: 15.6g Carbs: 65g
Protein: 28g Protein: 29g Protein: 37.4g
Fat: 18.7g Fat: 18.2g Fat: 24.3g
75
Great for:
MAKES
16

POR TIONS
2-INGREDIENT PROTEIN
SPREAD FUDGE
INGREDIENTS
• 175G ALL-NATURAL
INSTRUCTIONS: PEANUT BUTTER (SMOOTH)
• 175G PROTEIN SPREAD
1. Place a heatproof dish over a saucepan of boiling water (CHOCOLATE HAZELNUT)
and add your peanut butter to the dish. Stir constantly
until melted.
2. Then, add your chocolate-hazelnut Protein Spread
CAN BE TAILORED TO
and continue stirring constantly until all melted and MEET YOUR GOALS.
completely combined.
3. Transfer your mixture to a small lined container or baking
dish and freeze for 2 hours or until completely set. CHECK OUT ON THE NEXT PAGE
4. Slice up into 16 squares and decorate with a little more
melted peanut butter. Enjoy!
76
INGREDIENT SWAP
2-INGREDIENT PROTEIN
SPREAD FUDGE

135G ALL-NATURAL Nutritional Info 215G ALL-NATURAL Nutritional Info
PEANUT BUTTER (SMOOTH) per portion PEANUT BUTTER (SMOOTH) per portion
135G PROTEIN SPREAD 215G PROTEIN SPREAD
(CHOCOLATE HAZELNUT) (CHOCOLATE HAZELNUT)
Protein: 3.8g Protein: 6g
Fat: 8.1g Fat: 12.7g
77
Great for:
MAKES
3
CALORIES 377 CARBS 16g PROTEIN 28g FAT 11.6g

POR TIONS
VEGAN CARB CRUSHER

CHEESECAKE POTS
INGREDIENTS
INSTRUCTIONS: •
•
6 TBSP. VEGAN CREAM CHEESE
6 DROPS FLAVDROPS (VANILLA)
1. In a bowl, mix together the vegan cream cheese and • 4 VEGAN CARB CRUSHERS
vanilla Flavdrops. Check the taste after around 6 drops
and add more if you feel like it needs it. Set aside.
• DARK CHOCOLATE SAUCE
2. Next, chop up your Vegan Carb Crushers - we went for
(OPTIONAL TOPPING)
classic Peanut Butter, but any of our irresistible flavours
will work. Distribute evenly between three small
ramekins. Keep some of the pieces leftover for topping. CAN BE TAILORED TO
3. Now, spoon the cream cheese mixture evenly between MEET YOUR GOALS.
the ramekins on top of the Vegan Carb Crusher base.
Smooth to get an even layer.
4. Top each one with the leftover pieces of Vegan Carb
Crusher and drizzle with dark chocolate sauce.
5. Enjoy immediately or keep in the fridge for 2-3 days.
78
INGREDIENT SWAP
VEGAN CARB CRUSHER
CHEESECAKE POTS

5 TBSP. CREAM CHEESE Nutritional Info 7 TBSP. CREAM CHEESE Nutritional Info
5 DROPS FLAVDROPS (VANILLA) 7 DROPS FLAVDROPS (VANILLA)
3 CARB CRUSHERS Carbs: 12.4g 5 CARB CRUSHERS Carbs: 19.6g
Fat: 9g Fat: 14.2g
OPTIONAL TOPPINGS: OPTIONAL TOPPINGS:
DARK CHOCOLATE SAUCE DARK CHOCOLATE SAUCE
79
Great for:
MAKES
1

POR TION
INGREDIENTS
• 1 SCOOP IMPACT WHEY PROTEIN
(WE USED STICKY TOFFEE PUDDING
FLAVOUR, BUT YOU CAN USE
PROTEIN YOUR FAVOURITE)

• 1 EGG WHITE
MUG CAKE
• ¼ TSP. BAKING POWDER
• 1 TSP. SWEETENER
• 2 TBSP. SKIMMED MILK OR ALMOND MILK
• SUGAR-FREE SYRUP (WE USED
BUTTERSCOTCH FLAVOUR)
INSTRUCTIONS: • 5 DROPS FLAVDROPS (WE USED
TOFFEE FLAVOUR)
1. Mix all the dry ingredients in a mug with a fork until no • 1 HEAPED TSP. CASHEW BUTTER
lumps remain.
FOR THE CENTRE (OPTIONAL)
2. Add in the egg white and milk and mix until smooth.
3. Now’s the time to drop in any extras for the middle –
try a heaped tablespoon of your favourite nut butter. CAN BE TAILORED TO
4. Microwave for around 1 minute on high (give or take MEET YOUR GOALS.
some time depending on your microwave). Keep an
eye on it – if it starts to bubble over the top, stop
microwaving and press the batter back into mug with
a fork, then continue microwaving. CHECK OUT ON THE NEXT PAGE
5. When finished, the cake should be cooked but still
very moist. Now smother it in Sugar-Free Syrup. Yum!
80
INGREDIENT SWAP
PROTEIN
MUG CAKE

1 SCOOP VEGAN PROTEIN BLEND 1 SCOOP IMPACT WHEY ISOLATE 3 1/3 SCOOPS WEIGHT GAINER BLEND
YOUR CHOICE ON FLAVOUR USE YOUR FAVOURITE FLAVOUR USE YOUR FAVOURITE FLAVOUR
EGG SUBSTITUTE (THE AMOUNT 1 EGG WHITE 1 EGG WHITE
INSTRUCTED BY PACKAGING TO ¼ TSP. BAKING POWDER ¼ TSP. BAKING POWDER
EQUAL 1 EGG) OR 60G NUT BUTTER
1 TSP. SWEETENER 1 TSP. SWEETENER
OR 1 MASHED BANANA
2 TBSP. SKIMMED MILK OR 2 TBSP. SKIMMED MILK OR ALMOND
¼ TSP. BAKING POWDER
ALMOND MILK MILK
1 TSP. SWEETENER SUGAR-FREE SYRUP SUGAR-FREE SYRUP
2 TBSP. DAIRY-FREE MILK 5 DROPS FLAVDROPS 5 DROPS FLAVDROPS
SUGAR-FREE SYRUP (WE USED 1 HEAPED TSP. CASHEW BUTTER 1 HEAPED TSP. CASHEW BUTTER FOR
BUTTERSCOTCH FLAVOUR) FOR THE CENTRE (OPTIONAL) THE CENTRE (OPTIONAL)
5 DROPS FLAVDROPS
(WE USED TOFFEE FLAVOUR)
1 HEAPED TSP. CASHEW BUTTER FOR per portion per portion
THE CENTRE (OPTIONAL) Calories: 116kcal Calories 411 kcal
Carbs: 1.6g Carbs: 51g
Nutritional Info Protein: 26g Protein: 34.4g
per portion Fat: 0.2g Fat: 6.3g
Calories: 133 kcal
Carbs: 5.1g
Protein: 25g
Fat: 0.7g
81
Great for:
MAKES
8

POR TIONS
HEALTHY BAKED DONUTS

WITH PROTEIN SPREAD
INGREDIENTS
• 120ML MILK
• 100ML MAPLE SYRUP
• 1 TSP. APPLE CIDER VINEGAR
• 1 TSP. VANILLA EXTRACT
INSTRUCTIONS: •
•
150G PLAIN FLOUR
3 TBSP. PROTEIN SPREAD
1. First, preheat the oven to 180°C. (WHITE CHOCOLATE)
2. In a large bowl, whisk together the milk, maple syrup, apple • 3 TBSP. PROTEIN SPREAD
cider vinegar, oil, and vanilla extract. (CHOCOLATE HAZELNUT)
3. Add the flour and mix until completely combined. • CHOPPED ALMONDS
4. Pour into a jug for easy pouring and fill each donut mould.
5. Cook for 20 minutes until the donuts have begun to turn
golden brown. CAN BE TAILORED TO
6. Meanwhile, spoon the chocolate hazelnut and white chocolate
MEET YOUR GOALS.
Protein Spread onto two different plates. Use the back of the
spoon to create a smooth even layer of each flavour.
7. Once the donuts are cooked and cool, carefully dip into your
Protein Spread of choice to coat the top.
8. Sprinkle with chopped nuts or flakes of desiccated coconut.
82
INGREDIENT SWAP
HEALTHY BAKED DONUTS
WITH PROTEIN SPREAD

100ML MILK Nutritional Info 120ML MILK Nutritional Info
100ML SUGAR-FREE MAPLE SYRUP 150ML MAPLE SYRUP
1 TSP. APPLE CIDER VINEGAR Carbs: 21.5g 1 TSP. APPLE CIDER VINEGAR Carbs: 33.9g
4 TBSP. COCONUT OIL Protein: 3.7g 6 TBSP. COCONUT OIL Protein: 5.7g
Fat: 5.7g Fat: 8.9g
1 TSP. VANILLA EXTRACT 1 TSP. VANILLA EXTRACT
120G PLAIN FLOUR 180G PLAIN FLOUR
2 TBSP. PROTEIN SPREAD 3 TBSP. PROTEIN SPREAD (WHITE
(WHITE CHOCOLATE) CHOCOLATE)
2 TBSP. PROTEIN SPREAD 3 TBSP. PROTEIN SPREAD
(CHOCOLATE HAZELNUT) (CHOCOLATE HAZELNUT)
CHOPPED ALMONDS CHOPPED ALMONDS
83
Great for:
MAKES
8

POR TIONS
30-SECOND PROTEIN
ICE CREAM
INGREDIENTS
• 500G FROZEN BANANAS
• 4-6 SCOOPS VANILLA IMPACT
WHEY PROTEIN
• 250ML FAT-FREE YOGHURT
• 50ML MILK (OF CHOICE)
INSTRUCTIONS:
1. First, blend all ingredients together until they’re just about
smooth, without over-processing. You don’t want it to be
too liquidy. CAN BE TAILORED TO
2. Next, warm a spoon under the tap, then scoop out the ice MEET YOUR GOALS.
cream into a bowl and you can eat straight away.
3. Pour the remaining ice cream into a sealable Tupperware
container and freeze for more servings.
4. Top with your favourite healthy toppings like cinnamon,
Cacao Nibs, blueberries or Sugar-Free Syrup.
84
INGREDIENT SWAP
30-SECOND PROTEIN
ICE CREAM

500G FROZEN BANANAS 400G FROZEN BANANAS 600G FROZEN BANANAS
3 SCOOPS BANANA 3-5 SCOOPS VANILLA 5-7 SCOOPS VANILLA
VEGAN PROTEIN BLEND IMPACT WHEY PROTEIN IMPACT WHEY PROTEIN
250ML DAIRY-FREE YOGHURT 200ML FAT-FREE YOGHURT 300ML FAT-FREE YOGHURT
50ML DAIRY-FREE MILK (OF CHOICE) 40ML MILK (OF CHOICE) 60ML MILK (OF CHOICE)

Calories: 104 kcal Calories: 94 kcal Calories 411 kcal
Carbohydrates: 8.1g Carbs: 15.5g Carbs: 51g
85
Great for:
MAKES
2

POR TIONS
INGREDIENTS
HIGH-PROTEIN • 100G 100% ROLLED OATS
CHOCOLATE BAKED OATS • 1 SCOOP IMPACT WHEY PROTEIN

(CHOCOLATE BROWNIE)
• 1/8 TSP. SALT
• 1/2 TSP. BAKING POWDER
INSTRUCTIONS:
• 150ML MILK
• 1 TBSP. SUGAR-FREE MAPLE
SYRUP
1. Preheat oven to 180°C / 360°F. • 1 HEAPED TSP. PROTEIN SPREAD
2. In a bowl, mix together the oats, whey protein, salt and (CHOCOLATE HAZELNUT)
baking powder.
OPTIONAL TOPPINGS:
3. Add the milk and sugar-free maple syrup and mix until
fully combined. • 1 TBSP. MELTED PEANUT BUTTER
4. Split the mixture between two small oven-proof bowls or • HANDFUL OF CHOC CHIPS
baking dishes and then add a teaspoon of Protein Spread
to centre of each dish. Cover with a little oatmeal mixture CAN BE TAILORED TO
and bake for 12 minutes. MEET YOUR GOALS.
5. Once baked, top with a drizzle of melted peanut butter
and a sprinkle of choc chips. Dig in!
86
INGREDIENT SWAP
HIGH-PROTEIN
CHOCOLATE BAKED OATS

75G 100% ROLLED OATS Nutritional Info 125G 100% ROLLED OATS Nutritional Info
¾ SCOOP IMPACT WHEY PROTEIN per portion 1 ¼ SCOOPS IMPACT WHEY PROTEIN per portion
(CHOCOLATE BROWNIE) (CHOCOLATE BROWNIE)
1/8 TSP. SALT Protein: 20.6g
1/8 TSP. SALT Protein: 26.2g
½ TSP. BAKING POWDER Fat: 9.2g ½ TSP. BAKING POWDER Fat: 14.4g
1 TBSP. SUGAR-FREE MAPLE SYRUP 1 TBSP. MAPLE SYRUP
1 TSP. PROTEIN SPREAD (CHOCOLATE 1 HEAPED TSP. PROTEIN SPREAD
HAZELNUT) (CHOCOLATE HAZELNUT)
OPTIONAL TOPPINGS: OPTIONAL TOPPINGS:

1 TBSP. MELTED PEANUT BUTTER 1 TBSP. MELTED PEANUT BUTTER
HANDFUL OF CHOC CHIPS HANDFUL OF CHOC CHIPS
87
Great for:
MAKES
8

POR TIONS
HIGH-PROTEIN
PEANUT BUTTER
SANDWICH COOKIES
INGREDIENTS
FOR THE COOKIES:
(PEANUT BUTTER)
• 150G ALL-NATURAL PEANUT BUTTER
INSTRUCTIONS: •
(SMOOTH)
50ML SUGAR-FREE SYRUP
1. First, preheat the oven to 180°C. • 1 EGG
2. Add the peanut butter, eggs, and Sugar-Free Syrup to a
large bowl and combine together with a spoon. Then add the FOR THE JAM FILLING:
protein powder and mix in well. • 1 PUNNET RASPBERRIES
3. With slightly damp hands, scoop out a small section of
the cookie dough (aim for around a golf ball size) and roll
• 1 TSP. CORNFLOUR
between your palms to make a smooth ball. Place on a lined • 1 TBSP. SUGAR-FREE SYRUP
baking tray and flatten lightly with your fingers to make more • 1 TBSP. WATER
of a cookie shape.
4. Repeat for the remaining cookie dough and then bake for 10-
12 minutes. CAN BE TAILORED TO
5. Meanwhile, place the raspberries into a small pan along with MEET YOUR GOALS.
the cornflour, Sugar-Free Syrup and water. Mash everything
together over a low heat and bring to a gentle simmer. Turn
off the heat once the jam has thickened and leave to cool
completely. CHECK OUT ON THE NEXT PAGE
6. To serve, spoon a layer of jam onto a cookie and then
sandwich together with a second cookie on top.
88
INGREDIENT SWAP
HIGH-PROTEIN PEANUT
BUTTER SANDWICH COOKIES

FOR THE COOKIES: FOR THE COOKIES: FOR THE COOKIES:
1 SCOOP VEGAN PROTEIN BLEND 1 SCOOP CHOCOLATE PEANUT 3 1/3 SCOOPS CHOCOLATE
YOUR CHOICE ON FLAVOUR BUTTER IMPACT WHEY ISOLATE WEIGHT GAINER BLEND
150G ALL-NATURAL PEANUT 150G ALL-NATURAL PEANUT BUTTER 150G ALL-NATURAL PEANUT
BUTTER (SMOOTH) (SMOOTH) BUTTER (SMOOTH)
50ML SUGAR-FREE SYRUP 50ML SUGAR-FREE SYRUP 50ML SUGAR-FREE SYRUP
EGG SUBSTITUTE (THE AMOUNT 1 EGG 1 EGG
INSTRUCTED BY PACKAGING
TO EQUAL 1 EGG) OR 1 MASHED
FOR THE JAM FILLING: FOR THE JAM FILLING:
BANANA
1 PUNNET RASPBERRIES 1 PUNNET RASPBERRIES
1 TSP. CORNFLOUR 1 TSP. CORNFLOUR
FOR THE JAM FILLING:
1 TBSP. SUGAR-FREE SYRUP 1 TBSP. SUGAR-FREE SYRUP
1 PUNNET RASPBERRIES
1 TBSP. WATER 1 TBSP. WATER
1 TSP. CORNFLOUR
1 TBSP. SUGAR-FREE SYRUP
1 TBSP. WATER per portion per portion
Nutritional Info
per portion Protein: 32.1g Protein: 40.5g
Calories: 133 kcal Fat: 7.8g Fat: 13.9g
Carbs: 5.1g
Protein: 25g
Fat: 0.7g
89
SMOOTHIES & SHAKES
There’s something incredibly satisfying about blending up a load of
healthy ingredients and getting a delicious smoothie at the end of it.
Like spinach can actually be masked amongst fruity flavours you enjoy?
Magical.
Shakes & smoothies are also the best quick solution for breakfast
when you’re short on time or need some nutrition on the go.
And we’ve pretty much got an option for every occasion.
Need an energy-boosting coffee-maple syrup shake

to kick-start your morning?We got you.
Fancy a matcha whey, peach, and ginger protein smoothie `

to add a little zing to your afternoon? Coming right up.
We’ve even got a plant-based chocolate, banana, and blueberry

post-workout option to help you refuel after a training session.
So, what you waiting for? It’s time to shake things up.
90
Great for:
MAKES
1

POR TION
INGREDIENTS
• 200ML SKIMMED MILK
• 400G TINNED PEACHES
• 3 1/3 SCOOPS VANILLA WEIGHT GAINER BLEND
MUSCLE-BUILDING •
•
30G STRAWBERRIES (FROZEN OR FRESH)
5G CREATINE MONOHYDRATE
PROTEIN SHAKE
• 6-8 CUBES ICE
CAN BE TAILORED TO
MEET YOUR GOALS.
INSTRUCTIONS:
1. Simply blend all ingredients together until smooth.
2. Done! Drink 60-90 minutes before your workout.
91
INGREDIENT SWAP
MUSCLE-BUILDING
PROTEIN SHAKE
VEGAN WEIGHT LOSS GET LEAN

200ML DAIRY-FREE MILK 200ML SKIMMED MILK 200ML SKIMMED MILK
400G TINNED PEACHES 400G TINNED PEACHES 400G TINNED PEACHES
3/4 SCOOP VEGAN PROTEIN BLEND 1 SCOOP VANILLA IMPACT WHEY 1 SCOOP VANILLA IMPACT
(WE USED UNFLAVOURED) ISOLATE WHEY PROTEIN
30G STRAWBERRIES (FROZEN OR 30G STRAWBERRIES (FROZEN OR 30G STRAWBERRIES (FROZEN OR
FRESH) FRESH) FRESH)
5G CREATINE MONOHYDRATE 5G CREATINE MONOHYDRATE 5G CREATINE MONOHYDRATE
6-8 CUBES ICE 6-8 CUBES ICE 6-8 CUBES ICE

Carbs:47.1g Carbs: 52.4g Carbs: 53g
Protein: 31g Protein: 36g Protein: 35g
Fat: 4.6g Fat: 0.2g Fat: 2g
92
Great for:
MAKES
1

POR TION
Salted Caramel, without topping.
INGREDIENTS
SALTED CARAMEL FLAVOUR
(SALTED CARAMEL)
• 300ML MILK
• 1 ESPRESSO SHOT
• HANDFUL ICE
• WHIPPED CREAM
• SUGAR-FREE SYRUP
ICED COFFEE PROTEIN (BUTTERSCOTCH)
SHAKES 4 WAYS
CHECK THE NEXT PAGE FOR
MOCHA, CINNAMON & VEGAN
CHOCOLATE ORANGE INGREDIENTS
& NUTRITIONAL INFO

MEET YOUR GOALS.
1. For each iced coffee, all you have to do is add the milk,
ice, coffee shot and protein powder to a blender and
blitz until smooth.
2. Pour into a tall glass and top with a generous amount of CHECK OUT ON THE NEXT PAGE
squirty cream and whatever other toppings you’d like.
3. Enjoy a deliciously refreshing protein boost!
93
INGREDIENT SWAP
ICED COFFEE PROTEIN
SHAKES 4 WAYS
GET LEAN
SALTED CARAMEL VEGAN CHOCOLATE ORANGE

1 SCOOP IMPACT WHEY PROTEIN Nutritional Info 1 SCOOP VEGAN PROTEIN BLEND Nutritional Info
per portion (CACAO ORANGE) per portion
(SALTED CARAMEL)
300ML MILK 300ML SOYA MILK
1 ESPRESSO SHOT 1 ESPRESSO SHOT Protein:33g
Protein: 30g
HANDFUL ICE Fat: 7.2g HANDFUL ICE Fat: 2.3g
WHIPPED CREAM VEGAN WHIPPED CREAM

SUGAR-FREE SYRUP DARK CHOCOLATE SHAVINGS
(BUTTERSCOTCH) ORANGE ZEST
MOCHA CINNAMON
1 SCOOP IMPACT WHEY PROTEIN Nutritional Info 1 SCOOP IMPACT WHEY PROTEIN Nutritional Info
(MOCHA) per portion (CINNAMON DANISH) per portion
1 ESPRESSO SHOT Protein: 28.8g 1 ESPRESSO SHOT Protein: 31g
HANDFUL ICE Fat: 6.9g HANDFUL ICE Fat:7.3g
WHIPPED CREAM WHIPPED CREAM
SUGAR-FREE SYRUP (CHOCOLATE) CINNAMON POWDER TO DUST
94
INGREDIENT SWAP
ICED COFFEE PROTEIN
SHAKES 4 WAYS
WEIGHT LOSS

3/4 SCOOP IMPACT WHEY PROTEIN Nutritional Info per 3/4 SCOOP VEGAN PROTEIN BLEND Nutritional Info
portion (CACAO ORANGE) per portion
(SALTED CARAMEL)
230ML MILK 230ML MILK SOYA MILK
1 ESPRESSO SHOT 1 ESPRESSO SHOT Protein: 26g
Protein: 23.2g

MOCHA CINNAMON
3/4 SCOOP IMPACT WHEY PROTEIN Nutritional Info 3/4 SCOOP IMPACT WHEY PROTEIN Nutritional Info
1 ESPRESSO SHOT Protein: 22.3g 1 ESPRESSO SHOT Protein: 24.1g
WHIPPED CREAM FAT-FREE WHIPPED CREAM

95
INGREDIENT SWAP
ICED COFFEE PROTEIN
SHAKES 4 WAYS
BUILD MUSCLE

1 1/4 SCOOPS IMPACT WHEY Nutritional Info
1 1/4 SCOOPS VEGAN PROTEIN BLEND Nutritional Info
(CACAO ORANGE) per portion
PROTEIN (SALTED CARAMEL) per portion
Calories: 264 kcal
370ML MILK Calories: 311 kcal 370ML SOYA MILK
Carbs: 2.8g
Carbs: 21.3g
1 ESPRESSO SHOT 1 ESPRESSO SHOT Protein: 40g
Protein: 35.2g

MOCHA CINNAMON
1 1/4 SCOOPS IMPACT WHEY PROTEIN Nutritional Info 1 1/4 SCOOPS IMPACT WHEY PROTEIN Nutritional Info
1 ESPRESSO SHOT Protein: 35.2g 1 ESPRESSO SHOT Protein: 37.9g
WHIPPED CREAM WHIPPED CREAM

96
Great for:
MAKES
1

POR TION
COFFEE & CHOCOLATE

BREAKFAST PROTEIN SMOOTHIE
INGREDIENTS
• 200ML MILK
• 100ML BREWED COFFEE
• LATTE OR CHOCOLATE FLAVOURED
IMPACT WHEY PROTEIN
• 100G BANANA
• 1 TSP. COCOA POWDER
CAN BE TAILORED TO
1. Add all ingredients to a blender and blend

on full power.
2. Add ice cubes or vanilla ice for extra texture/taste.
97
INGREDIENT SWAP
COFFEE & CHOCOLATE
BREAKFAST PROTEIN SMOOTHIE

200ML DAIRY-FREE MILK 200ML MILK 200ML MILK
100ML BREWED COFFEE 100ML BREWED COFFEE 100ML BREWED COFFEE
COFFEE & WALNUT OR CHOCOLATE 1 SCOOP CHOCOLATE SMOOTH 3 1/3 SCOOPS CHOCOLATE WEIGHT
FLAVOURED VEGAN PROTEIN BLEND IMPACT WHEY ISOLATE GAINER BLEND
1 TBSP. MAPLE SYRUP 1 TBSP. SUGAR-FREE MAPLE SYRUP 1 TBSP. MAPLE SYRUP
100G BANANA 100G BANANA 100G BANANA
1 TSP. COCOA POWDER 1 TSP. COCOA POWDER 1 TSP. COCOA POWDER

Carbs: 47.6g Carbs: 31.2g Carbs: 84g
98
Great for:
MAKES
1

POR TION
CLEAR PROTEIN INGREDIENTS

SLUSHIES •
•
1 SCOOP CLEAR WHEY ISOLATE
200ML WATER
• HANDFUL CRUSHED ICE
INSTRUCTIONS: • FRUIT TO GARNISH (OPTIONAL)
1. First, add 200ml of water and 1 scoop of your

favourite flavour of Clear Whey Isolate or Clear Vegan CAN BE TAILORED TO
Protein to a shaker. Shake thoroughly until the mix is MEET YOUR GOALS.
fully combined and allow any froth to settle.
2. Next, add a handful of crushed ice to a blender and
then pour your clear protein shake mix on top. Blend
well until you get a smooth, thick slushy consistency.
3. Serve in a glass with any garnish of your choice.
99
INGREDIENT SWAP
CLEAR PROTEIN
SLUSHIES

1 SCOOP CLEAR VEGAN PROTEIN 3/4 SCOOP SCOOP CLEAR 1 1/4 SCOOPS SCOOP CLEAR
200ML WATER WHEY ISOLATE WHEY ISOLATE
HANDFUL CRUSHED ICE 200ML WATER 200ML WATER
FRUIT TO GARNISH (OPTIONAL) HANDFUL CRUSHED ICE HANDFUL CRUSHED ICE
FRUIT TO GARNISH (OPTIONAL) FRUIT TO GARNISH (OPTIONAL)
Nutritional Info
per portion Nutritional Info Nutritional Info
Calories: 54 kcal
Carbs: 2.6g Calories: 64 kcal Calories: 101 kcal
Protein: 10g Carbs: 0.6g Carbs: 0.8g
Fat: 0.1g Protein: 15.5g Protein: 24.5g
Fat: 0.08g Fat: 0.12g
100
Great for:
MAKES
1

POR TION
VEGAN BANANA-CHOC
POST-WORKOUT SHAKE INGREDIENTS
• 1 FROZEN BANANA
• 250ML MILK OF CHOICE
• 1 HANDFUL ICE
• ½ SCOOP VEGAN PROTEIN BLEND
(CHOCOLATE)
• ½ SCOOP SOY PROTEIN ISOLATE
(VANILLA)

MEET YOUR GOALS.
1. Place all of the ingredients into a blender and
blitz until smooth. You should have a really
thick, creamy consistency — if you prefer it
thinner then just add a little more milk or water.
2. Bottoms up!
101
INGREDIENT SWAP
BANANA-CHOC
POST-WORKOUT SHAKE

1 FROZEN BANANA Nutritional Info 1 FROZEN BANANA Nutritional Info
250ML DAIRY-FREE MILK OF CHOICE 250ML DAIRY-FREE MILK OF
1 HANDFUL ICE CHOICE
½ SCOOP CHOCOLATE SMOOTH Protein: 25.4g 1 HANDFUL ICE Protein: 33.8g
IMPACT WHEY ISOLATE Fat: 2.9g 1½ SCOOPS CHOCOLATE SMOOTH Fat: 9g
½ SCOOP VANILLA IMPACT WEIGHT GAINER BLEND
WHEY ISOLATE 1½ SCOOPS VANILLA WEIGHT
GAINER BLEND
102
Great for:
MAKES
1

POR TIONS
ZACK GEORGE’S
SUPERCHARGED
INGREDIENTS
SMOOTHIE • 1 BANANA
• HANDFUL OF BLUEBERRIES
• 250ML OAT MILK
• 1 SCOOP ORGANIC MACA POWDER
• 1 SCOOP 100% FLAX SEED POWDER
• 1 SCOOP ORGANIC CHIA SUPER SEEDS
CAN BE TAILORED TO
1. Place all of the ingredients into a blender and blitz

until smooth. CHECK OUT ON THE NEXT PAGE
2. Pour into a glass and enjoy immediately, or pour into a
shaker to take with you on the go.
103
INGREDIENT SWAP
ZACK GEORGE’S
SUPERCHARGED SMOOTHIE

3/4 OF A BANANA Nutritional Info 1 1/4 BANANAS Nutritional Info
HANDFUL OF BLUEBERRIES HANDFUL OF BLUEBERRIES
200ML OAT MILK Carbs: 46.5g
300ML OAT MILK Carbs: 73.5g
3/4 SCOOP ORGANIC MACA POWDER Protein: 7g 1 1/4 SCOOPS ORGANIC MACA POWDER Protein: 11g
3/4 SCOOP 100% FLAX SEED POWDER Fat: 9.3g 1 1/4 SCOOPS 100% FLAX SEED POWDER Fat: 14.7g
3/4 SCOOP ORGANIC CHIA 1 1/4 SCOOPS ORGANIC CHIA
SUPER SEEDS SUPER SEEDS
104
Great for:
MAKES
1

POR TION
BLUEBERRY
BANANA SWIRL INGREDIENTS
• 1 SCOOP PEA PROTEIN ISOLATE
(WE THINK UNFLAVOURED OR
STRAWBERRY WORKS BEST)
• 50G FROZEN BLUEBERRIES
• 100ML DAIRY-FREE MILK
• 100G DAIRY-FREE YOGHURT
• 1 SMALL BANANA
• 2-4 DROPS VANILLA FLAVDROPS

MEET YOUR GOALS.
1. First, blend together pea protein, blueberries and milk
until smooth, then pour into your glasses half full.
2. Next, blend together the banana and yoghurt, then
layer on top of the blueberry mixture. Swirl the layers CHECK OUT ON THE NEXT PAGE
together using a spoon, top with a few extra blueberries
and devour!
105
INGREDIENT SWAP
BLUEBERRY
BANANA SWIRL

1 SCOOP IMPACT WHEY ISOLATE Nutritional Info 3 1/3 SCOOPS STRAWBERRY WEIGHT Nutritional Info
(WE THINK UNFLAVOURED OR per portion GAINER BLEND per portion
STRAWBERRY WORKS BEST) Calories: 293 kcal Calories: 588 kcal
50G FROZEN BLUEBERRIES
Protein: 34g Protein: 42.4g
50G FROZEN BLUEBERRIES
Carbs: 24.6g 100ML DAIRY-FREE MILK Carbs: 74g
100ML DAIRY-FREE MILK Fat: 8.3g
Fat: 2.2g 100G DAIRY-FREE YOGHURT
100G DAIRY-FREE YOGHURT
1 SMALL BANANA
*n utritional information
1/2 SMALL BANANA *n utritional information
based on unflavoured 2-4 DROPS VANILLA FLAVDROPS based on chocolate
2-4 DROPS VANILLA FLAVDROPS version of protein smooth flavour of protein
106
Great for:
MAKES
1

POR TION
MATCHA WHEY PROTEIN,

PEACH & GINGER SMOOTHIE
INGREDIENTS
• 1 SCOOP (25G) MATCHA
WHEY PROTEIN
• 2 MEDIUM-SIZED FRESH PEACHES
• ½ THUMB ROOT GINGER (GRATED)
• 75ML MILK (OF YOUR CHOICE)
CAN BE TAILORED TO
MEET YOUR GOALS.
INSTRUCTIONS:
1. Chop the peaches and place into blender, along with CHECK OUT ON THE NEXT PAGE
Matcha whey, ginger and milk.
2. Blend until smooth.
107
INGREDIENT SWAP
MATCHA WHEY PROTEIN,
PEACH & GINGER SMOOTHIE

1 SCOOP MATCHA LATTE Nutritional Info 3 1/3 SCOOPS MATCHA LATTE Nutritional Info
IMPACT WHEY ISOLATE per portion WEIGHT GAINER BLEND per portion
2 MEDIUM-SIZED FRESH PEACHES 2 MEDIUM-SIZED FRESH PEACHES
½ THUMB ROOT GINGER (GRATED) Carbs: 20.6g ½ THUMB ROOT GINGER (GRATED) Carbs: 70g
75ML MILK (OF YOUR CHOICE) Fat: 1.2g 75ML MILK (OF YOUR CHOICE) Fat: 7.3g
*B ased on unflavoured *B ased on chocolate

protein powder smooth flavour protein
powder
108
Great for:
MAKES
1

POR TION
INGREDIENTS
TOFFEE POPCORN • 1 SCOOP PEA PROTEIN ISOLATE
(TRY UNFLAVOURED OR CHOCOLATE
SUNDAE SMOOTHIE FOR THIS ONE)

• 1 LARGE BANANA
• 250ML DAIRY-FREE MILK
• 4-6 DROPS TOFFEE FLAVDROPS
• ½ TSP. CINNAMON
• HANDFUL POPCORN TO GARNISH
CAN BE TAILORED TO
1. Simply blend all ingredients (except the popcorn)

until smooth.
2. Top with a little extra cinnamon and the popcorn
and get stuck in!
109
INGREDIENT SWAP
TOFFEE POPCORN
SUNDAE SMOOTHIE

1 SCOOPS IMPACT WHEY ISOLATE Nutritional Info 3 1/3 SCOOPS CHOCOLATE Nutritional Info
(TRY UNFLAVOURED OR CHOCOLATE per portion SMOOTH WEIGHT GAINER per portion
SMOOTH FOR THIS ONE) Calories: 289 kcal Calories: 584 kcal
1 LARGE BANANA
1 LARGE BANANA
Carbs: 37.8g 250ML DAIRY-FREE MILK Carbs: 87.2g
250ML DAIRY-FREE MILK Fat: 0.4g 4-6 DROPS TOFFEE FLAVDROPS Fat: 6.5g
4-6 DROPS TOFFEE FLAVDROPS
½ TSP. CINNAMON
½ TSP. CINNAMON *B ased on unflavoured *B ased on chocolate
protein powder HANDFUL POPCORN TO GARNISH smooth flavour
HANDFUL POPCORN TO GARNISH protein powder
110
Great for:
MAKES
1

POR TION
CHOCOLATE BANANA
& BLUEBERRY VEGAN
SMOOTHIE INGREDIENTS
• 1 SCOOP (25G) VEGAN
PROTEIN BLEND, CHOCOLATE
• 250ML ALMOND MILK
• 50G BLUEBERRIES
• 1 BANANA
• HANDFUL OF SPINACH OR KALE
CAN BE TAILORED TO
MEET YOUR GOALS.
INSTRUCTIONS:
1. Simply blend all ingredients until smooth and consume
straight after a workout for maximum benefits.
111
INGREDIENT SWAP
CHOCOLATE BANANA &
BLUEBERRY VEGAN SMOOTHIE

1 SCOOP CHOCOLATE SMOOTH Nutritional Info 3 1/3 SCOOPS CHOCOLATE Nutritional Info
IMPACT WHEY ISOLATE per portion SMOOTH WEIGHT GAINER per portion
250ML ALMOND MILK 250ML ALMOND MILK
50G BLUEBERRIES Carbs: 40.3g 50G BLUEBERRIES Carbs: 89.7g
1 BANANA Fat: 3.8g 1 BANANA Fat: 9,9g
HANDFUL OF SPINACH OR KALE HANDFUL OF SPINACH OR KALE

*B ased on unflavoured *B ased on chocolate
protein powder smooth flavour
protein powder
112
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NOT JUST

75 TREATS & BAKING

90. SMOOTHIES & SHAKES

Offer code valid 04.10.21 - 01.05.22.

Breakfast breaks your overnight fast and replenishes the

FIND WHAT’S RIGHT FOR YOU.

VEGAN BUILD MUSCLE WEIGHT LOSS GET LEAN

CALORIES 115 CARBS 14g PROTEIN 15g FAT 1g

VEGAN BUILD MUSCLE WEIGHT LOSS

CALORIES 297 CARBS 27g PROTEIN 25.9g FAT 7.5g

BREAKFAST SMOOTHIE VEGAN PROTEIN BLEND

INSTRUCTIONS: MEET YOUR GOALS.

1. Pour the milk into your blender first (this

WEIGHT LOSS BUILD MUSCLE

CALORIES 557 CARBS 57g PROTEIN 53g FAT 11g

BURRITO MEAL PREP • 1 LARGE WHITE ONION (FINELY CHOPPED)

VEGAN WEIGHT LOSS BUILD MUSCLE

CALORIES 372 CARBS 45g PROTEIN 10g FAT 17g

BUILD MUSCLE WEIGHT LOSS

CALORIES 437 CARBS 38g PROTEIN 24g FAT 23g

VEGAN WEIGHT LOSS BUILD MUSCLE

CALORIES 387 CARBS 13g PROTEIN 37.2g FAT 19g

VEGAN WEIGHT LOSS BUILD MUSCLE

* T HE AMOUNT INSTRUCTED BY PACKAGING

CALORIES 129 CARBS 17.9g PROTEIN 4.2g FAT 4g

RASPBERRY & OAT • 30G CHOPPED ALMONDS

BREAKFAST BARS • 2 EGGS

VEGAN WEIGHT LOSS BUILD MUSCLE

WET: WET: WET:

* T HE AMOUNT INSTRUCTED BY PACKAGING

CALORIES 367 CARBS 46.3g PROTEIN 38g FAT 5.6g

INSTRUCTIONS: • 1 TBSP. SWEETENER (ERYTHRITOL)

WEIGHT LOSS BUILD MUSCLE

CALORIES 270 CARBS 30g PROTEIN 13g FAT 11g

WEIGHT LOSS BUILD MUSCLE

CREAM CHEESE ICING: CREAM CHEESE ICING:

CALORIES 169 CARBS 22g PROTEIN 13g FAT 3g

VEGAN BUILD MUSCLE WEIGHT LOSS

Having a hearty lunch is crucial for keeping your energy levels up

When it comes to delicious and nutritious meal prep, we know how

FIND WHAT’S RIGHT FOR YOU.

VEGAN BUILD MUSCLE WEIGHT LOSS GET LEAN

CALORIES 509 CARBS 33g PROTEIN 48g FAT 21g

VEGAN METHOD VEGAN

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WEIGHT LOSS BUILD MUSCLE

Nutritional Info per portion Nutritional Info per portion

CALORIES 436 CARBS 35g PROTEIN 30g FAT 21g

VEGAN WEIGHT LOSS BUILD MUSCLE

CALORIES 284 CARBS 22.2g PROTEIN 50g FAT 3.7g

2. Then, add your plant-based chicken pieces to

3. Next, heat a grill pan over medium heat and

4. Meanwhile, place the couscous in a big bowl

WEIGHT LOSS BUILD MUSCLE

CALORIES 570 CARBS 54g PROTEIN 45g FAT 20g

VEGAN METHOD VEGAN

LOOK AT THE NEXT PAGE

WEIGHT LOSS BUILD MUSCLE

Nutritional Info per serving Nutritional Info per serving

CALORIES 656 CARBS 111g PROTEIN 31g FAT 11g

INSTRUCTIONS: • 150G BASMATI RICE (DRY WEIGHT)

WEIGHT LOSS BUILD MUSCLE

CALORIES 527 CARBS 68g PROTEIN 36g FAT 11g

* T HE AMOUNT INSTRUCTED BY PACKAGING

* T HE AMOUNT INSTRUCTED BY PACKAGING