NEXT LEVEL

RECIPE BOOK
ENJOY THE JOURNEY

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NEXT LEVEL
RECIPE BOOK
ENJOY THE JOURNEY
 Welcome to Next Level Fitness

Next Level is ‘A Real Gym for Real People’ and our team’s mission is to improve
your fitness journey.

You’ll get all the tools, support and motivation you need to reach your goals
and make lasting changes.

We’re not just another gym, we’re a team.

If you’re new to starting with us then this is the first chapter of your new
lifestyle. Food is a big part of that lifestyle and we want to show you that it’s a
fun one.

One of our core beliefs is you should enjoy the journey not just the destination.

Look forward to a fresh way of living.

Sean Robinson
Owner
DISCLAIMER

The recipes and information in this book have been created for the
ingredients and techniques indicated. The publisher/author is not
responsible for any specific health or allergy needs that require
supervision nor any adverse reactions you may have to the recipes in
this book - whether you have followed them as written or have modified
them to suit your dietary requirements. Any nutritional advice and
information provided in this book is based on the author’s own
experiences, research and knowledge. The information provided is not
to be used in place of proper medical advice.
 CONTENTS
B R E AKFASTS
Savoury Baked Oatmeal With Bacon, Mushrooms And Caramelised Onions 8
Curry Avocado Egg Toast 10
Spinach And Prosciutto Muffins 12
Scrambled Eggs With Basil, Spinach & Tomatoes 14
Dippy Eggs With Marmite Soldiers 16

S IDE S & SMALL PLATE S

Pomegranate And Herb Couscous 20
Cucumber Tomato Salad With Pesto 22
Amaranth Power Bars With Hemp Seeds 24
Mushrooms & Peas Rice Pilau 26
Baked Pot Stickers With Dipping Sauce 28
Grilled Vegetable Platter 30

MAINS
Balsamic Beef With Beetroot & Rocket 34
Cajun Turkey Steaks With Pineapple Salsa 36
Paella 38
Lemon-Chilli Prawn Quinoa Bowls 40
Grilled Bourbon Chicken 42
Maple Soy Glazed Salmon 44
Hoisin Turkey Lettuce Wraps 46
California Burger Bowls 48
Ham & Ricotta Pizzas With Pesto 50
Goat’s Cheese, Pea & Bean Frittata 52
Cherry Caesar Salad 54
Chicken Rarebits 56
Lemongrass Thai Ground Pork Stir Fry 58
Blackened Mahi Mahi Burgers 60
Courgette, Spinach And Ricotta Open Lasagne 62

D E SSE RTS
Protein Rice Crispy Treats 66
Coconut Macaroons 68
PB&J Bars 70
Carrot Cake Cupcakes 72
BREAKFASTS
8 Try it, you might just like it.
SERVES 6 | TOTAL TIME: 1 HOUR

A ND CA RA MELIS ED ONIO NS
WIT H BACON, MU S HRO O MS
S AVOU RY BA KED OAT ME AL
INGREDIENTS

1 tbsp extra virgin olive oil

2 medium onions, sliced into thin half moons
3 slices thick cut smoked bacon, diced
150g shiitake mushrooms, sliced
470ml water
80g steel cut oats
2 tbsp fresh parsley, chopped
½ tsp salt
¼ tsp black pepper

INSTRUCTIONS

Begin by preheating your oven to 230°C/450°F/gas 8.

Heat the olive oil in a large frying pan over a low heat, add the onions and a pinch of
salt. Have some extra water to hand. Cook the onions, stirring, until they begin to brown.
Increase the heat to medium and continue caramelising the onions. Add a few tbsps of
water and scrape up the brown bits, incorporating them into the onions. Allow the water 225
to evaporate, then repeat this process until the onions have turned a dark brown colour. CALORIES
Remove from the heat and set aside.

In the same pan cook the bacon over medium-low heat. Once the fat has mostly rendered
out, turn up the heat and brown the bacon until it’s brown and crunchy, then set aside on 8
paper towels. PROTEIN
Remove most of the bacon fat from the pan leaving about two tbsps. Add the sliced
shiitake mushrooms and cook over medium heat until soft.
28
In a medium pan, bring the 470ml of water to a boil and then add the oats and reduce the CARBS
heat to a simmer. Cook until the liquid has completely absorbed.

Lightly grease a 30cm casserole dish, then in a large bowl, stir together the oats, onions,
bacon, mushrooms, parsley, salt and pepper, then gently press flat into the greased baking
dish.
9
FATS
Baked for 10-12 minutes, or until the top has browned slightly and serve.

6
FIBRE

9
10 Obviously if curry isn’t your thing, just leave it out.
SERVES 2 | TOTAL TIME: 15 MINUTES

EG G TOA ST
CURRY AVOCA DO
INGREDIENTS

5 tbsp olive oil

2 large eggs
2 slices bread
½ tsp curry powder
1 avocado
2 tsp lime juice
⅛ tsp salt
Chopped coriander, for garnish

INSTRUCTIONS

Crack each egg into a cup. In a non-stick pan, heat 3 tbsp olive oil on medium-high until
very hot.

Carefully add the eggs and cook until the whites turn golden brown and crisp around
edges. If the edges are dark but the whites are not set, remove the pan from heat and
cover until whites are cooked. Season with salt and pepper. 380
CALORIES
Next, in a small dry pan over a medium heat, toast the curry powder until fragrant. Stir into
2 tbsp of olive oil and set aside.

Toast 2 slices of bread and meanwhile mash the avocado with the lime juice and salt. Top 13
each slice of toast with the avocado mash, 1 crispy egg and chopped coriander. PROTEIN
Drizzle with the curry oil and serve.

19
CARBS

28
FATS

2
FIBRE

11
12 Prosciutto is actually thinly sliced dry-cured ham
SERVES 6 | TOTAL TIME: 50 MINUTES

P ROS CIUT TO MUF F INS

S P INACH A ND
INGREDIENTS

6 large eggs
120ml milk
75g soft goat cheese, crumbled
140g baby spinach, wilted and chopped
90g roasted red pepper, diced
60g prosciutto, sliced into ribbons

INSTRUCTIONS

Begin by preheating your oven to 180°C/350°F/gas 4 and spraying a 12-cup muffin pan
with non-stick cooking spray.

Meanwhile, beat the eggs, milk, ¼ tsp salt and ⅛ tsp black pepper together then stir in the
cheese, spinach and roasted red pepper.
158
Divide this batter among the muffin-pan cups, top with prosciutto and bake for 20 to 25 CALORIES
minutes or until just set in the centre.

13
Remove from the oven and allow to cool on a rack for 5 minutes, then remove from cups.

Equally delicious served warm or cold.

PROTEIN

4
CARBS

10
FATS

1
FIBRE

13
14 Basil is a culinary herb of the mint family.
SERVES 2 | TOTAL TIME: 10 MINUTES

& TOMATOES
WIT H BA S IL, S P INACH
S CRA MBLED EG GS
INGREDIENTS

1 tbsp rapeseed oil, plus an extra 1 tsp

3 tomatoes, halved
4 large eggs
4 tbsp natural yoghurt
⅓ small pack basil, chopped
175g baby spinach

INSTRUCTIONS

Heat 1 tsp of the oil in a large non-stick frying pan, then add the tomatoes and cook, cut
side down, over a medium heat. Meanwhile, beat the eggs together with the yoghurt, 2
tbsp water, lots of black pepper and the basil.

When cooked, transfer the tomatoes to serving plates and keep warm. Add the spinach to
the same pan and allow to wilt gently. 291
CALORIES
Over a medium heat, warm the remaining oil in a non-stick pan and pour in the egg
mixture and scramble until just set.

Spoon the spinach onto the plates, top with the scrambled eggs and serve immediately. 20
PROTEIN

10
CARBS

19
FATS

2
FIBRE

15
16 The word “Marmite” is actually French for “casserole dish’.
SERVES 2 | TOTAL TIME: 10 MINUTES

MA RMIT E S OLDIERS
DIP PY EG G S WIT H
INGREDIENTS

2 eggs
4 slices wholemeal bread
A knob of butter
Marmite
Mixed seeds

INSTRUCTIONS

Allow the eggs to come to room temperature.

Bring a large pan of water to a simmer. Add the eggs and allow to simmer for 2 minutes
then turn off heat. Cover and set aside for a further two minutes.

Meanwhile, toast 4 slices of bread and spread with butter and then the Marmite. 381
Cut the toast into soldiers and dip into the egg, then the mixed seeds and devour. CALORIES

17
PROTEIN

31
CARBS

21
FATS

4
FIBRE

17
SIDES &
SMALL PLATES
20 The word pomegranate means apple with many seeds.
SERVES 4 | TOTAL TIME: 12 MINUTES

HERB COU S COU S

P OMEG RA NAT E A ND
INGREDIENTS

300g couscous
400ml vegetable stock
100g spring onions, washed, trimmed and finely sliced
30g fresh flat-leaf parsley, leaves washed and roughly chopped
30g fresh coriander leaves, washed and roughly chopped
100g pomegranate seeds
Juice of ½ lemon
2 tbsp extra virgin olive oil

INSTRUCTIONS

Begin by warming the stock.

Put the couscous in a large bowl and pour over the hot stock, cover with cling film and put
to one side for 10 minutes.

Carefully remove the cling film and then fluff up the couscous with a fork. 234
Stir in the spring onions, herbs, pomegranate seeds, lemon juice and olive oil. CALORIES

Serve piping hot.

6
PROTEIN

39
CARBS

6
FATS

1
FIBRE

21
22 If you can’t get shallots, regular onion will do the trick.
SERVES 8 | TOTAL TIME: 15 MINUTES

S A LA D WIT H P ESTO
CUCUMBER TOMATO
INGREDIENTS

450g cucumber, sliced

450g cherry tomatoes, halved
1 shallot, diced
28g mozzarella pearls
75g pesto
1 tsp red wine vinegar
½ tsp lemon juice
Pinch salt

INSTRUCTIONS

Gently combine the cucumber, tomatoes, shallot, and mozzarella in a large bowl.

Next whisk together the pesto, red wine vinegar, lemon juice, and salt. Taste and adjust
seasoning to your liking.

Pour the pesto mixture over the vegetables and toss gently to coat. 58
Cover and chill until ready to serve. CALORIES

6
PROTEIN

4
CARBS

2
FATS

1
FIBRE

23
24 Popped amaranth is done in very much the same was as
pocorn.
SERVES 1 | TOTAL TIME: 30 MINUTES

WIT H HEMP S EEDS

A MA RA NT H P OWER BAR S
INGREDIENTS

½ tsp allspice
75g amaranth popped
½ tsp cinnamon ground
50g dried goji berries
65g hemp seeds
1 dash sea salt
65g sunflower seeds
65g walnut halves (chopped)

FOR THE WET INGREDIENTS

½ medium apple (grated)
90g dates
90g dried apricots
120ml extra virgin coconut oil
½ tbsp vanilla extract

INSTRUCTIONS

Begin by preheating your oven to 150°C/300°F/gas 2 and cover a 20 cm x 20cm baking

dish with baking paper.

In a food processor and add the wet ingredients and blitz first then and the dry ingredients
and pulse to combine.
200
Add the batter to the baking dish and bake for about 20-25 minutes. CALORIES
Let the batter completely cool before slicing into bars.

5
PROTEIN

18
CARBS

12
FATS

3
FIBRE

25
26 Pilau is also spelled pilaf depending on where in the world
you are.
SERVES 6 | TOTAL TIME: 25 MINUTES

P EA S RICE P ILAU
MU S HROOMS &
INGREDIENTS

1 package rice pilau mix with toasted almonds

1 tbsp butter
225g fresh or frozen peas
75g sliced baby portobello mushrooms

INSTRUCTIONS

Prepare the pilau according to the package directions.

In a large non-stick pan, heat the butter over medium heat.

186
Add the peas along with the mushrooms and allow to cook, stirring occasionally, until
tender.

Stir in rice and serve hot. CALORIES

5
PROTEIN

28
CARBS

6
FATS

3
FIBRE

27
28 Wonton literally means “swallowing clouds” in Chinese.
SERVES 40 | TOTAL TIME: 45 MINUTES

WIT H DIP P ING S AU CE

BA KED P OT ST ICKERS
INGREDIENTS

250g cooked chicken breast, finely chopped

220g tinned water chestnuts, drained and chopped
4 spring onions, thinly sliced
15g shredded carrots
60g reduced-fat mayonnaise
1 large egg white
1 tbsp reduced-sodium soy sauce
1 garlic clove, minced
1 tsp grated fresh ginger root
48 wonton wrappers
Cooking spray

FOR THE SAUCE:

160g jalapeño pepper jelly
60ml rice vinegar
2 tbsp reduced-sodium soy sauce

INSTRUCTIONS

Begin by preheating your oven to 220°C/425°F/gas 7, then in a large bowl, combine the
first nine ingredients and place 2 tsp of the mixture in the centre of a wonton wrapper.

Moisten the edges of the wrapper with water. Fold the edges together over filling and roll
to form a sausage shape then twist the ends to seal. Repeat with remaining wrappers and
filling until they are all used up. 53
CALORIES
Place the pot stickers on a baking sheet coated with cooking spray then give each one a
coating of the spray. Bake 12-15 minutes or until edges are golden brown.

Meanwhile, place the jelly in a small microwave-safe bowl and microwave, covered, on 3
high until melted. PROTEIN
Stir in the vinegar and soy sauce and serve with the pot stickers.

8
CARBS

1
FATS

1
FIBRE

29
30
SERVES 6 | TOTAL TIME: 30 MINUTES

P LAT T ER
G RILLED VEG ETA BLE
INGREDIENTS

60ml olive oil

2 tbsp honey
4 tsp balsamic vinegar
1 tsp dried oregano
½ tsp garlic powder
⅛ tsp pepper
Pinch salt
450g fresh asparagus, trimmed
3 small carrots, cut in half lengthwise
1 large sweet red pepper, cut into 2½cm strips
1 medium yellow summer squash, cut into 1cm slices
1 medium red onion, cut into wedges

INSTRUCTIONS

Combine the first 7 ingredients together by whisking in a bowl. Then place 3 tbsp of the
marinade in a large bowl. Add vegetables and turn until well coated.

Cover and allow to marinate at room temperature for 1½ hours.

Transfer the vegetables to a grill pan cook, over medium heat turning occasionally, until 149
crisp but still tender. CALORIES
Place vegetables on a large serving plate and drizzle with remaining marinade.

2
PROTEIN

15
CARBS

9
FATS

2
FIBRE

31
MA IN COURSES
34 Real Kalamata olives are only found on the Peloponnese
peninsula in southern Greece.
SERVES 2 | TOTAL TIME: 40 MINUTES

BEET ROOT & ROCKET

BA LS A MIC BEEF WIT H
INGREDIENTS

240g beef sirloin, fat removed

1 tbsp balsamic vinegar
2 tsp thyme leaves
2 garlic cloves, 1 finely grated, 1 sliced
2 tsp rapeseed oil
2 red onions, halved and sliced
175g fine beans, trimmed
2 cooked beetroot, halved and cut into wedges
6 pitted Kalamata olives, quartered
2 handfuls rocket

INSTRUCTIONS

Beat the steak with a rolling pin until it is about ½cm thick then cut into two equal pieces.
Next, in a bowl, mix the balsamic, thyme, grated garlic, half the oil and a good pinch of
black pepper. Place the steaks in the marinade and set aside to marinate.

Meanwhile heat the remaining 1 tsp oil in a large non-stick frying pan and fry the onions
and garlic together for 8-10 minutes, stirring frequently, until soft and just starting to brown. 265
CALORIES
While the onion and garlic cooks, steam the beans for 4-6 minutes or until just tender.

27
Push the onion mixture to one side in the pan. Remove the steaks from the bowl, shake off
any excess marinade, and sear in the pan for 2½-3 minutes, turning once, until cooked but
still a little pink in the centre. PROTEIN
Pile the beans high onto plates and place the steaks on top. Quickly add the beetroot

19
wedges, olives and remaining marinade to the pan and cook briefly to heat through, then
spoon on top and around the steaks.

Add the rocket and serve immediately. CARBS

9
FATS

9
FIBRE

35
36
SERVES 4 | TOTAL TIME: 40 MINUTES

WIT H P INEA P P LE S A LSA

CA JU N T URKEY ST EA KS
INGREDIENTS

1 red onion, finely chopped

1 tbsp sunflower oil
1 red pepper, deseeded and diced
200g basmati rice
450ml chicken stock
400g tinned kidney beans, rinsed and drained
4 turkey steaks
2 tsp Cajun seasoning
220g tinned pineapple rings, drained
½ green chilli, finely chopped
Juice 1 lime

INSTRUCTIONS

Set aside 2 tbsp of the onion for the salsa, then cook the remaining onion and half the
pepper in the oil for 4 minutes or until softened and coloured.

Next stir in the rice, then add in the stock. Then add the kidney beans and a pinch of salt.

Bring the pan to a boil, stir, cover, then reduce the heat to a simmer. Cook for 15 minutes or 481
until the rice is tender and the liquid absorbed. CALORIES
Dust the turkey steaks with the Cajun spice and griddle or fry them in a non-stick pan for

49
about 4-6 minutes on each side until cooked through.

Cut the pineapple into small pieces and mix with the reserved red onion, pepper, green
PROTEIN
chilli and lime juice.

Spoon some salsa over each steak and serve with the rice.

60
CARBS

5
FATS

6
FIBRE

37
38 Nice easy store cupboard and freezer option this.
SERVES 4 | TOTAL TIME: 40 MINUTES

PA ELLA
INGREDIENTS

1 tbsp olive oil

1 onion, chopped
1 tsp hot smoked paprika
1 tsp dried thyme
300g paella or risotto rice
3 tbsp dry sherry or white wine
400g tinned chopped tomatoes with garlic
900ml chicken stock
400g bag frozen seafood mix
Juice ½ lemon
½ lemon, cut into wedges
Handful flat-leaf parsley, roughly chopped

INSTRUCTIONS

Heat 1 tbsp olive oil in a large frying pan and soften 1 chopped onion for 5 minutes. Add 1
tsp paprika, 1 tsp thyme and the rice, stir for 1 minute, then pour over 3 tbsp sherry or white
wine.

Once the liquid has evaporated, stir in the tomatoes and stock. Season and continue to
cook, uncovered, for about 15 minutes, stirring occasionally until the rice is almost tender 445
and still coated with some liquid. CALORIES
Stir in the seafood and cover with a lid. Simmer for 5 minutes, or until the seafood is
cooked through and the rice is now tender.
34
Squeeze over the lemon juice, scatter with parsley and serve with the lemon wedges. PROTEIN

66
CARBS

5
FATS

3
FIBRE

39
40 The tail of a prawn is called a telson.
SERVES 4 | TOTAL TIME: 45 MINUTES

QUINOA BOWLS
LEMON- CHILLI P RAWN
INGREDIENTS

225g uncooked quinoa

350ml low sodium vegetable or chicken broth
FOR THE PRAWNS
24 king prawns, peeled and deveined
2 tbsps olive oil, divided
Juice and zest of 1 lemon, divided
1 tbsp fresh oregano
1 tbsp chopped fresh parsley
2 garlic cloves, minced
¼ tsp crushed red chilli flakes, or more to taste
⅛ tsp salt
Black pepper, to taste

FOR THE BOWLS:

1 medium avocado, pitted and sliced
300g chopped romaine lettuce or your favourite greens
200g diced tomato
75g diced red onion

INSTRUCTIONS

Bring the broth to a boil in a medium sized heavy pot, add the quinoa, lower the heat and
cook, covered with a lid, for 25 minutes. Remove from the heat and set aside, still covered,
for 5 minutes, then fluff with a fork.

While the quinoa cooks, add 2 tsp of the olive oil, half of the lemon juice and zest,
oregano, parsley, garlic, chilli, salt and pepper to a small bowl and mix well. Add the 477
prawns and toss well to coat. CALORIES
Heat a griddle or heavy frying pan over a high heat. When hot, spray with cooking oil, add
the prawns and cook for 2 to 3 minutes on each side.
37
Divide the salad leaves amongst 4 large serving bowls on one half of the dish, add half the PROTEIN
quinoa to the other side, then top with prawn, avocado, tomato, and onion.

44
Dress with the remaining olive oil, salt, pepper, red chilli flakes and drizzle with lemon juice.

Serve immediately.
CARBS

17
FATS

9
FIBRE

41
42 *Contains Alcohol*
SERVES 4 | TOTAL TIME: 20 MINUTES

CHICKEN
G RILLED BOURBON
INGREDIENTS

1kg boneless, skinless chicken breasts

120ml low sodium or gluten-free soy sauce
125g unsweetened apple sauce
75g finely chopped yellow onion
2 tsp ginger, grated
4 garlic cloves, minced
1 tbsp canola oil
60ml bourbon
60g BBQ sauce
2 tbsps apple cider vinegar
2 tbsps brown sugar
Pinch red pepper flakes
120ml low sodium chicken broth
Sliced spring onions, for garnish

INSTRUCTIONS

Place the chicken breasts, 1 at a time, in a Ziploc bag and pound the chicken to an even
thickness, being careful not to puncture the bag. Place all the chicken back in the bag
when finished.

Next, combine the soy sauce, apple sauce, onion, ginger, garlic, oil, bourbon, BBQ sauce,
vinegar, brown sugar and red pepper flakes together in a small bowl. 346
CALORIES
Reserve and refrigerate 80ml of the marinade and transfer the remainder to the Ziploc bag
with the chicken.

Marinate in your refrigerator for at least 30 minutes or overnight if possible. 51

PROTEIN
Preheat your grill pan over medium high heat. Grill the chicken for 4 minutes per side, or
until chicken is cooked through. Discard the remaining marinade.

Transfer the chicken to a plate, tent with foil and allow to rest while you make the sauce.
13
Pour the reserved marinade in a small pan. Add the chicken broth and bring to a boil over CARBS
medium high heat. Then reduce the heat to medium until sauce has thickened slightly.

10
Slice chicken breasts, top with the sauce, garnish with the spring onions and serve.

FATS

1
FIBRE

43
44 A taste of Canada.
SERVES 4 | TOTAL TIME: 15 MINUTES

S A LMON
MA P LE S OY G LA Z ED
INGREDIENTS

3 tbsp pure maple syrup

3 tbsp reduced sodium soy sauce, or gluten-free soy sauce
1 tbsp sriracha hot sauce
1 clove garlic, smashed
4 170g wild salmon fillets, skinless

INSTRUCTIONS

Begin by preheating your oven to 220°C/425°F/gas 7.

Then combine the maple syrup, soy sauce, sriracha and garlic in a small bowl, pour into a
large sized resealable bag and add the salmon. Let the fish marinate for 20 to 60 minutes,
turning occasionally.
287
Meanwhile, lightly grease a baking sheet with non-stick spray. Remove the fish from the CALORIES
marinade, pat lightly with kitchen towels and pour the marinade in a small saucepan.

35
Arrange the fish on the baking sheet and cook for around 8 to 10 minutes.

While the salmon cooks, bring the marinade to a gentle simmer over medium heat and
PROTEIN
reduce until it thickens into a glaze.

Spoon the glaze over the fish and serve.

12
CARBS

11
FATS

1
FIBRE

45
46 Hoisin sauce is also sometimes called Peking sauce.
SERVES 4 | TOTAL TIME: 30 MINUTES

LET T UCE WRA P S

HOIS IN T URKEY
INGREDIENTS

½kg lean turkey mince

220g sliced fresh mushrooms
1 medium sweet red pepper, diced
1 medium onion, finely chopped
1 medium carrot, shredded
1 tbsp sesame oil
60ml hoisin sauce
2 tbsp balsamic vinegar
2 tbsp reduced-sodium soy sauce
1 tbsp minced fresh ginger root
2 garlic cloves, minced
8 lettuce leaves

INSTRUCTIONS

In a large heavy frying pan, cook the turkey along with the vegetables in sesame oil over
medium-high heat.

Cook for 8 to 10 minutes until the turkey is cooked through and crumbled.

Stir through the hoisin sauce, vinegar, soy sauce, ginger and garlic. 297
Continue to cook and stir over a medium heat until sauce is slightly thickened. CALORIES

Divide the turkey mixture between the lettuce leaves, roll up and serve with hoisin and soy
sauces for dipping.
26
PROTEIN

19
CARBS

13
FATS

3
FIBRE

47
48
SERVES 4 | TOTAL TIME: 25 MINUTES

BU RG ER BOWLS
CA LIF ORNIA
INGREDIENTS

3 tbsps fat-free milk

2 tbsps quick-cooking oats
¾ tsp salt
½ tsp ground cumin
½ tsp chilli powder
½ tsp pepper
450g lean ground turkey
400g baby kale
200g – 300g cubed fresh pineapple
1 medium mango, peeled and thinly sliced
1 medium ripe avocado, peeled and thinly sliced
1 medium sweet red pepper, cut into strips
4 physalis, husks removed, thinly sliced
20g reduced-fat chipotle mayonnaise

INSTRUCTIONS

Begin by mixing the milk, oats and seasonings together in a large bowl, then add the
turkey and mix gently before forming four patties a cm or so thick.

Place the patties on an oiled grill pan over medium heat.

Grill for 4-5 minutes per side until cooked through. 407
Serve over the kale salad, along with remaining ingredients. CALORIES

26
PROTEIN

33
CARBS

19
FATS

7
FIBRE

49
50 Ricotta is low in fat and high in protein
SERVES 4 | TOTAL TIME: 30 MINUTES

P IZ Z A S WIT H P ESTO
HA M & RICOT TA
INGREDIENTS

4 tbsp tomato pasta sauce

2 pizza bases
2 slices ham, roughly torn
125g ricotta
1 tbsp fresh pesto

INSTRUCTIONS

Begin by preheating your oven to 220°C/425°F/gas 7 and place a flat baking sheet in the
oven to heat up.

Spread each pizza base with 2 tbsp of tomato sauce.

Carefully slide the topped bases onto the warmed baking sheet and cook according to the 287
package instructions. CALORIES
Five minutes before the end of the cooking time, scatter over the ham, dot the ricotta on

13
top in blobs and place back into the oven to continue cooking.

Season and drizzle the pesto over each pizza before cutting into triangles and serving.
PROTEIN

43
CARBS

7
FATS

1
FIBRE

51
52 Soya beans work well!
SERVES 4 | TOTAL TIME: 25 MINUTES

& BEA N F RIT TATA

G OAT ’S CHEES E, P EA
INGREDIENTS

300g mix frozen peas and beans

8 large eggs
Splash of milk
100g log goat’s cheese, the kind with rind, or use feta cheese
1-2 tbsp chopped mint
A little oil

INSTRUCTIONS

Start by heating your grill to medium. Meanwhile, boil the peas and beans for 4 minutes
until just tender, then drain well.

Beat the eggs with a little of the milk and some salt and pepper.

Slice 4 thin, round slices of goat’s cheese (you’ll use about 50g), roughly chop or crumble 312
the rest into pieces, then stir this into the eggs along with the vegetables and mint. CALORIES
Lightly oil an ovenproof shallow frying pan and place on the heat.

Pour in the egg mix and gently cook on the hob for 8-10 minutes until there is just a little
un-set mix on the surface.
25
PROTEIN
Top with the slices of goat’s cheese, then place under the grill until set, golden and the
cheese is bubbling.

Serve piping hot. 8

CARBS

20
FATS

4
FIBRE

53
54 If Cherries aren’t in season use some frozen ones.
SERVES 2 | TOTAL TIME: 20 MINUTES

CHERRY CA ES A R S A LAD
INGREDIENTS

340g Romaine lettuce hearts

200g pitted fresh sweet cherries
400g uncooked chicken breast
3 slices of day-old bread
60ml extra virgin olive oil
2 tbsp shredded Parmesan cheese
3 tbsp fresh lime juice
1 clove crushed garlic
¾ tsp salt
½ tsp grated lime peel
1 tsp coarse black pepper

INSTRUCTIONS

To make the easy Parmesan croutons:

Cut the bread into 1cm cubes and toss with 1 tbsp each of olive oil and Parmesan. Heat in
a non-stick frying pan over a medium heat until golden brown and crunchy. Set aside to
cool.
414
Meanwhile in a small saucepan over medium heat, bring 500ml of water to a boil, and CALORIES
poach the chicken breasts. When cooked remove the chicken from the pan and when
cool enough to handle, cut into cubes around 3cm square.

Next make the lime dressing. 37

PROTEIN
Combine 3 tbsps fresh lime juice, 1 small clove crushed garlic, ¾ tsp salt, ½ tsp grated lime
peel and ¼ tsp freshly ground coarse black pepper. Beat in 80ml olive oil until blended.

17
Remove garlic clove just before using.

Next, toss the lettuce, cherries, chicken and croutons in a large salad bowl. Dress with the
lime dressing, scatter with Parmesan cheese and toss lightly before serving. CARBS

22
FATS

3
FIBRE

55
56 Also known as Welsh rarebit.
SERVES 4 | TOTAL TIME: 35 MINUTES

CHICKEN RA REBIT S
INGREDIENTS

4 skinless boneless chicken breast fillets

140g cheddar, coarsely grated
1 tbsp wholegrain mustard
3 tbsp milk
150g cherry tomatoes
Broccoli (to serve)
New potatoes (to serve)

INSTRUCTIONS

Begin by preheating your oven to 200°C/400°F/gas 6.

Meanwhile, butterfly the chicken breasts by slicing them in half through the middle so you
have two thinner pieces.

Lightly oil a shallow baking dish and arrange the chicken in a single layer. 319
Mix the cheese, mustard and milk together, then pile the mixture on top of each breast. CALORIES

Scatter the tomatoes, around the chicken, then bake for 20-30 minutes until the chicken is
golden and the tomatoes are starting to split and soften.
44
Serve with broccoli and new potatoes. PROTEIN

2
CARBS

15
FATS

1
FIBRE

57
58
SERVES 4 | TOTAL TIME: 30 MINUTES

G ROUND P ORK ST IR F RY
LEMONG RA S S T HA I
INGREDIENTS

450g lean ground pork

1kg veggies such as courgette, carrots, green beans and peas, spiralised or cut into
matchsticks
1 tbsp olive oil
1 stalk lemongrass, minced
2 cloves garlic minced
1 tbsp ginger, minced
2 shallots, finely chopped
60ml fish sauce
50g brown sugar

INSTRUCTIONS

Cook the ground pork for 5-8 minutes in a non-stick pan, until cooked through. Allow to
rest on a paper towel lined plate and discard any juices that remain in the pan.

Add the vegetables to the same pan and cook for 5-8 minutes, until just tender then set
aside.
272
Add the olive oil to the pan, and cook the lemongrass, garlic, ginger and shallots until CALORIES
softened.

27
Stir together the fish sauce and brown sugar, then add that to the pan.

Return the pork to the pan and toss to coat in the sauce before returning the veggies to
PROTEIN
the pan and stirring for a minute or two.

Serve hot over your favourite rice.

32
CARBS

4
FATS

6
FIBRE

59
60 Any fish with a meaty texture works well with this dish.
SERVES 4 | TOTAL TIME: 20 MINUTES

MA HI BURG ERS
BLACKENED MA HI
INGREDIENTS

4 140g fillets Mahi Mahi, skin removed

1 tablespoon Cajun seasoning blend
½ teaspoon garlic powder

FOR THE PIQUILLO PEPPER AIOLI:

2 roasted piquillo peppers
20g mayo
¼ tsp garlic powder
2 tsps fresh lime juice
Dash of hot sauce
Pinch of salt
FOR THE BURGER:
4 thick slices of pineapple
8 leaves of lettuce
4 wholemeal buns
Pickled onions (optional)

INSTRUCTIONS

Begin by bringing your BBQ, grill or a grill pan up to a medium high heat.

Then in a food processor blend the peppers, mayo, garlic powder, hot sauce, lime juice
and salt then set aside.

Next mix the Cajun seasoning and garlic powder and season both sides of the fish fillets 169
with the Cajun seasoning mix. CALORIES
Spray the grill with cooking spray and place the pineapple and fish on the grill.

Grill each side of the pineapple for 4-5 minutes and each side of the fish for 3-4 minutes.
Remove from grill and allow to cool.
26
PROTEIN
Toast the buns on the grill, then assemble your burgers in this order: 2 leaves of lettuce,
fish, pineapple, spread aioli on the top bun and serve.

5
CARBS

5
FATS

2
FIBRE

61
62 If you mess up a regular lasagne, simply call it “open’,
SERVES 4 | TOTAL TIME: 20 MINUTES

RICOT TA OP EN LA S AGNE
COURG ET T E, S P INACH AND
INGREDIENTS

2 medium courgettes, thinly sliced lengthways

2 tsp olive oil
2 tbsp pine nuts
6 fresh lasagne sheets
250g baby leaf spinach
2 tbsp fresh green pesto
250g ricotta
10g basil, to garnish

INSTRUCTIONS

Begin by bringing a large pan of water to the boil.

Heat a grill pan then toss the courgette strips with the oil and grill them for 2-3 minutes,
turning often.

Meanwhile, toast the pine nuts over a medium heat in a dry pan. When toasted remove 395
from the pan immediately. CALORIES
Cook the lasagne sheets for 3-4 minutes in the boiling water, then drain well.

Carefully slice each sheet in half width ways to make 12 pieces.

16
Next, cook the spinach in 1 tsp water for 2-3 minutes until the leaves have wilted. Drain PROTEIN
well, squeezing out the excess moisture with the back of a spoon.

40
Stir the pesto through the cooked courgette strips, then layer with the lasagne sheets,
spinach and dollops of the ricotta.
CARBS
Garnish with the basil and pine nuts and serve.

19
FATS

5
FIBRE

63
DESSERTS
66
SERVES 12 | TOTAL TIME: 15 MINUTES

CRIS PY T REAT S
P ROT EIN RICE
INGREDIENTS

75g rice cereal

190g natural peanut butter
2 scoops Vanilla Whey Protein Powder
265g honey

FOR THE GLAZE:

130g cacao chocolate chips
60ml unsweetened coconut milk
3 tbsp coconut butter

INSTRUCTIONS

Make the treats: Add rice cereal to a large mixing bowl and set aside, then in a microwave-
safe bowl, place peanut butter with the honey. In 10-second intervals, microwave for 40
seconds, or until the mixture is soft. Finally add the protein powder and mix until smooth.

Pour the peanut butter mixture over the cereal and mix well, using your hands.
299
Fill each hole of a standard muffin tray with the mixture and pressing into a rough shape CALORIES
and allow to cool.

9
Make the glaze: Microwave the cacao chips in 15-second intervals, for around 45 seconds
or until melted. Then add the coconut butter and coconut milk and mix until smooth.
PROTEIN
Use a spoon to drizzle the glaze over the treats, allow to cool and enjoy!

32
CARBS

15
FATS

1
FIBRE

67
68 The name of the cookie comes from an Italian word
meaning paste, maccarone.
SERVES 15 | TOTAL TIME: 32 MINUTES

COCONUT MACA ROONS

INGREDIENTS

60g unsweetened fine shredded/desiccated coconut

45g almond flour
120ml pure maple syrup
3 tbsps melted coconut oil
½ tsp vanilla
⅛ tsp sea salt
3–4 tbsps dairy-free chocolate chips
Coconut oil, (if required)

INSTRUCTIONS

Begin by preheating your oven to 150°C/300°F/gas 2 and line a baking sheet with
parchment paper.

Mix the coconut, almond flour, syrup, coconut oil, vanilla and salt in a medium bowl. Use a
tablespoon to scoop the batter onto the lined baking sheet and bake for 20-22 minutes.
100
Remove from the oven and allow to cool — they will firm up as they cool. CALORIES
Meanwhile add the chocolate chips to a microwave safe bowl and heat for about 30

1
seconds and stir. If the chocolate seems too thick after melting, you can add a tsp of
melted coconut oil to thin it out.
PROTEIN
Dip each macaroon into the melted chocolate and/or drizzle chocolate over each
macaroon.

Place macaroons in the fridge for 5-10 minutes to allow the chocolate to harden.
6
Store any leftover macaroons in the fridge or freezer. If you do store them in the freezer, CARBS
leave them at room temperature for 10 minutes or so before eating.

8
FATS

1
FIBRE

69
70 The true “J” is actually grape jelly. If you can find it.
SERVES 9 | TOTAL TIME: 50 MINUTES

P B& J BA RS
INGREDIENTS

150g oat flour

100g Peanut flour
115g coconut sugar
120ml coconut oil, melted
1 egg, whisked
½ tsp vanilla
½ tsp baking soda
¼ tsp sea salt
245g organic strawberry jam

INSTRUCTIONS

Begin by preheating your oven to 180°C/350°F/gas 4 and line a square baking dish with
parchment paper.

Mix the oat and peanut flour together in a large mixing bowl, then add the coconut sugar,
coconut oil, whisked egg, vanilla, baking soda and salt. Mix again.
331
Set aside a handful of the dough for topping then press the rest evenly into the baking CALORIES
dish using your hands. Add strawberry jam on top and spread evenly to cover the dough.

9
Crumble the remaining dough over the strawberry jam layer and press everything down
lightly.
PROTEIN
Bake for 35-40 minutes until the bars a golden brown. Remove from oven and allow bars
to cool in the baking dish before slicing and removing.

Once cool, slice into 9-12 bars and enjoy. Store any leftovers in the fridge for up to 3-5
days.
40
CARBS

15
FATS

4
FIBRE

71
72 Yes, it has carrots in it.
SERVES 9 | TOTAL TIME: 19 MINUTES

CA RROT CA KE CU P CA KE S
INGREDIENTS

150g spelt or white flour

½ tsp baking soda
¾ tsp salt
1 tsp cinnamon
75g sugar, unrefined if desired (or xylitol for sugar free)
Pinch uncut stevia OR 2 tbsp more sugar
75g raisins (optional)
115g apple sauce
80ml oil
2 tsp white or apple cider vinegar
2 tsp pure vanilla extract
200g shredded carrot

INSTRUCTIONS

Begin by preheating your oven to 180°C/350°F/gas 4 and line 9 cups of a muffin tin with
cupcake liners.

Next, in a bowl combine all the dry ingredients thoroughly, and set aside.

Combine all liquid ingredients and carrot well. 147

Stir the wet and dry mixes together and divide equally amongst the baking cups. CALORIES

Bake for 19 minutes, before allowing to cool completely.

Remove from the tray and serve. 3

PROTEIN

18
CARBS

7
FATS

3
FIBRE

73
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