Kiki's

KITCHEN
Over 50
Healthy Recipes

BY KIKI NUGENT
 Introduction
First of all, THANK YOU so much for supporting me and buying my cookbook. It means the
world to me. I have been writing this cookbook for a full year now and it's FINALLY here. I have
poured my heart and soul into this book and I hope you can find value out of it.

For me, eating healthy has always been about having a balance of all my favourite foods and
YES, that includes chocolate! It is so important that if you want to start eating healthy and
feeling better that you find the balance. I will never stick to a diet that is boring and with foods
I don’t love. My main aim of this cookbook was to make all my favourite “unhealthy” foods
macro friendly. As well as being macro friendly my food is always quick and easy.
I have always loved cooking, my mom and granny taught me everything I know! I was
nineteen when I began my fitness journey and this is when my “macro friendly” cooking
started. I was on a fitness journey but I wasn't ready to give up my sweet treats and takeaways.
So I became obsessed with making my favourite foods more macro friendly.

I hope this book adds value to your life. The most important part of a fitness journey is making
it a part of your lifestyle and I always say once you crack the diet, you’re already there.

First and foremost, I would like to thank my mom, Helen Nugent, who helped with any
issues/problems with my recipes. She taught me all the basics I needed to learn in order to
whip up a decent meal in the kitchen. Without her, I never would’ve been able to pursue my
passion of planning, developing, and cooking various dishes, & desserts that are easy to make
and taste so good!
Second; my family & friends who were of great help during the creation of this cookbook. I am
forever grateful that you took the time to come over to my apartment and taste all the dishes I
thought of including in my very first cookbook no matter how they looked or tasted. Your
inputs, comments, suggestions, & recommendations were so helpful in the creation process.
Thirdly, I would like to thank Kyle Kenneth who designed this ebook. He helped me bring my
dream to life. He has brought to life my first cookbook.

And finally, you the readers. I truly began to appreciate with each passing day the importance
of thinking about not just my personal palate but yours as well. You are all so welcoming with
your ideas & endless support. I could not have asked for a greater community to write this
cookbook for.

If you try any of my recipes, please make sure to share to your socials and tag me (_kikifit_). I
love seeing your creations and take on my recipes

So much love

Kiki x
 Recipe List
Breakfast Lunch & Mains
Zero Carb Pancakes 1 Healthier Chicken Fillet Roll 11
Banana Oat Protein Pancakes 2 Burrito 12

Apple Oat Muffins 3 Air Fryer Chicken Sandwich 13

Bacon, Cheese & Egg Burrito 4 Fakeaway Spice Bag 14

Biscoff Baked Oats 5 Loaded Taco Fries 15

Single Serving Apple Crumble 6 Sweet Potato Shepherd's Pie 16

Breakfast Tacos 7 5 Minute Sticky Peanut Noodles 17

Egg Muffins 8 Cheesy Easy Pasta 18

Breakfast Quesadilla 9 One Pot Mac & Cheese 19

Blueberry & Chocolate Overnight Oats 10 Pad Thai 20

Creamy Prawn Linguine 21
Tuna & Broccoli Pasta Bake 22

Dessert & Snacks Carbonara 23

Spag Bol 24

Cinnamon French Toast Sticks 35 High Protein Lasagna 25

Single Serving Biscoff Cinnamon Roll 36 Low Cal Garlic Bread 26

Airfryer Cinnamon Bites 37 Sticky Chicken 27

Pumpkin Spiced Cinnamon Rolls 38 Sesame Fried Rice 28

Apple & Cinnamon Rolls 39 Pizza Muffins 29

Cinnamon Dough Twists 40 Deep Dish Healthy Pizza 30

Fruit Tarts 41 Chicken Nuggets 31

Brookies 42 Garlic Bread Twists 32

Snickers Bar 43 Salmon Teriyaki Rice Bowl 33

Birthday Cake Cereal Bars 44 Teriyaki Salmon Rice Paper Rolls 34
Healthy Twix Bars 45
Oreo Yogurt Bark 46
Oreo Crownies 47 Banana Bread Blender Brownies 53
4 Ingredient Nutella Microwave Cake 48 4 Ingredient Nutella Cookies 54
54 Calorie Red Velvet Cake 49 Chocolate Chip Oat Cookies 55
Fudgy Chocolate Banana Bread 50 3 Ingredient Peanut Butter Cookies 56
Chocolate Chip Banana Bread 51 PB Cookies 57
60 Calorie Biscoff Brownies 52 3 Ingredient Banana Bread 58
 "There is no sincerer love than the love of food"
- George Bernard Shaw

Breakfast
 MACROS
Per serving

Energy 150cal

Zero Carb Pancakes

Protein 28g
Fat 2g
Carbs 3g

Preparation Time Total Time 1

Easy
10 mins 15 mins Person

METHOD
INGREDIENTS Mix the eggs & vanilla essence using a blender
until the eggs are white and fluffy
100g egg whites
Fold in the dry ingredients
25g protein powder

1 tsp baking powder Place your frying pan on a medium heat

Pinch of salt Pour the mixture onto the pan and place a lid
100 ml almond milk over pan- this will allow the mixture to rise. After
1 min, flip the pancake

Top with your favourite toppings, my favourite

are yogurt & berries or honey & banana!

1
KIKI'S KITCHEN
 MACROS
Per serving

Banana Oat Energy

Protein
447cal
63g
Fat 9g

Protein Pancakes Carbs 32g

Preparation Time Total Time 1

Easy
10 mins 15 mins Person

METHOD
INGREDIENTS Mash up the banana.

40g oats Whip the egg whites until stiff peak forms.

1 banana Fold in the dry ingredients and slowly add the

1 tsp baking powder almond milk.

10g chocolate chips Mix in the mashed banana and chocolate chips.
2 egg whites
Heat up the pan to a medium heat and spray
Salt with low calorie cooking spray.
100ml almond milk
Add the pancake mixture to the pan and cover
with a lid (this allows the pancakes to rise). After
1 minute or until there are bubbles around the
edge of the pancake flip it!

Top with your favourite toppings & enjoy

2
KIKI'S KITCHEN
 MACROS
Per serving

Energy 137cal

Apple Oat Muffins

Protein 5g
Fat 6g
Carbs 16g

Preparation Time Total Time 6-8

Easy
20 mins 40 mins Muffins

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

100g Oats In a mixing bowl, add all your dry ingredients.

1 tsp cinnamon Add in your wet ingredients and mix well.

30g peanut butter
Grease your muffin tins and add in your mixture.
1 medium apple

1 tsp baking powder Bake for 20-30 minutes.

Salt After 5 minutes, add to a cooling tray.

50ml almond milk

3
KIKI'S KITCHEN
 MACROS
Per serving

Bacon, Cheese & Energy

Protein
413cal
33g
Fat 17g

Egg Burrito Carbs 36g

Preparation Time Total Time 1

Easy
15 mins 20 mins Person

METHOD
INGREDIENTS Preheat your oven to 180 degrees celsius. Chop
up your potatoes into cubes and cook until
1 large tortilla wrap golden brown.

150g egg whites On medium heat, scramble your egg whites and
2 bacon medallions or once cooked add in your salt, pepper, coriander
& parsley. Then add the cheese and mix until
vegetarian sausages cooked through.
20g avocado
Fry off the bacon.
30g roasted red
Now assemble the wrap, start with the smashed
pepper
avocado, roasted red peppers, bacon, egg mix,
20g light cheese potatoes & sriracha.
Fresh coriander &
Roll tightly & enjoy!
parsley

20g potatoes

20g sriracha

4
KIKI'S KITCHEN
 MACROS
Per serving

Energy 255cal

Biscoff Baked Oats

Protein 21g
Fat 6g
Carbs 21g

Preparation Time Total Time 1

Easy
10 mins 20 mins Person

METHOD
INGREDIENTS Preheat your oven to 180 degrees celsius.

20g oats In a mixing bowl, add in all the ingredients

(except the biscoff) and mix well.
10g protein powder

1-2 drops flav drops In a ramekin, add in half of the mixture and
spoon in the biscoff. Then add in the remaining
or 10g sweetener mixture and cover the biscoff completely.
1 tsp baking powder
Cook for 10-15 minutes until golden brown on
20g thick yogurt top.
1 egg white

10g biscoff spread

“Be yourself; everyone else is already taken”

- Oscar Wilde

5
KIKI'S KITCHEN
 MACROS
Per serving

Single Serving Energy

Protein
206cal
4g
Fat 3g

Apple Crumble Carbs 42g

Preparation Time Total Time 1

Easy
20 mins 45 mins Person

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

1 apple chopped In a ramekin mix the chopped apple, cinnamon

and sugar free syrup until combined.
2-3 tbsp sugar free

syrup in a mixing bowl, combine the oats and sugar

free syrup until dough like texture.
1 tsp cinnamon

15g oats blended Top the apple mixture with the oats and press
down firmly until the apple is completely
15g rolled oats covered.

Bake in the oven for 15-20 minutes until golden

brown on top.

Serve with some greek yogurt and more sugar

free syrup.

6
KIKI'S KITCHEN
 MACROS
Per serving

Energy 255cal

Breakfast Tacos
Protein 17g
Fat 9g
Carbs 26g

Preparation Time Total Time 1

Easy
10 mins 15 mins Person

METHOD
INGREDIENTS Lightly fry the beans on a medium-high heat.

2 small corn or flour In a separate pan, scramble the egg and egg
whites until cooked through.
tortillas

1 egg ​Once the beans and eggs are ready to go,

assemble the tacos! Spread a spoonful of refried
2 egg whites beans on a tortilla, top with a spoonful of
20g avocado scrambled eggs, then load it up with avocado,
salsa and any of your preferred toppings.
20g canned kidney

beans

* your choice of

toppings cheese, sour

cream, salsa or diced

jalapeños

7
KIKI'S KITCHEN
 MACROS
Per 2 muffins

Energy 190cal

Egg Muffins
Protein 22g
Fat 10g
Carbs 2g

Preparation Time Total Time 2

Easy
10 mins 15 mins Muffins

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius, spray 2
standard muffin tins with a low calorie spray.
1 egg
On a medium-high heat, lightly fry the spinach
2 egg whites until thawed.
¼ tsp italian herbs
In a large bowl, whisk the eggs. Mix in the italian
¼ tsp garlic powder herbs, garlic powder, cottage cheese, light
20g cottage cheese mozzarella, roasted red pepper, spinach and
season with salt and pepper.
20g light mozzarella
Fill the two muffin tins ¾ of the way.
20g roasted red

pepper (from a jar) Bake them for 18-20 minutes until cooked fully
through. Run a butter knife around the edges to
salt & pepper
loosen it and pop it out.

Serve immediately or refrigerate and enjoy later

(up to 4 days).

8
KIKI'S KITCHEN
 MACROS
Per serving

Energy 296cal

Breakfast Quesadilla
Protein 23g
Fat 11g
Carbs 27g

Preparation Time Total Time 1

Easy
10 mins 15 mins Person

METHOD
INGREDIENTS Dice the red pepper and whisk the eggs.

2 small corn or flour On a med-high heat, spray the pan with a low-
calorie cooking spray. Add the eggs and cook for
tortillas about 1 minute until starting to firm up. Using a
20g black beans spatula, lightly scramble the eggs until folds
start to firm. Add the black beans, red peppers
1 egg and salt and pepper until the eggs are fully
2 egg whites cooked. Remove to a bowl and Set aside.

20g light cheddar In the same pan, spray with low calorie cooking
spray. Add the tortilla, half the cheese, scrambled
cheese
eggs and the remainder of the cheese and the
50g red pepper other tortilla. Cook for 1-2 minutes on each side
until golden brown and crispy.
salt and pepper

* your choice of Cut into wedges and enjoy.

toppings guacamole,

salsa, and sour cream

9
KIKI'S KITCHEN
 MACROS
Per serving

Blueberry & Chocolate Energy

Protein
332cal
27g
Fat 8g

Overnight Oats Carbs 33g

Preparation Time Total Time 1

Easy
10 mins 8 - 10 hours Person

METHOD
INGREDIENTS In a mixing bowl, mix together the oats, yogurt,
protein powder, half the sweetener, and almond
40g rolled oats milk.

20g 0% fat greek In a small bowl, combine the blueberries and the
yogurt remainder of the sweetener and microwave for 1
minute until the blueberries are a jam like
25g chocolate protein texture.
powder
Melt the chocolate.
100ml almond milk
In a jar, add the oats, then the blueberries and
10g sweetener
top with melted chocolate.
20g blueberries
Leave overnight and enjoy when you wake up.
15g dark chocolate

“Be strong, believe in who you are; be strong, believe in what you feel”
- Melissa Etheridge

10
KIKI'S KITCHEN
 "One of the very nicest things about life is the way we must regularly stop
whatever it is we are doing and devote our attention to eating"
- Luciano Pavarotti

Lunch & Mains

 MACROS
Per serving

Healthier Chicken Energy

Protein
290cal
26g
Fat 3g

Fillet Roll Carbs 37g

Preparation Time Total Time 1

Easy
10 mins 30 mins Person

METHOD
INGREDIENTS Preheat your oven to 180 degree celsius and line
the baking tray.
80g chicken
Blend the oats.
20g oats
1 tsp onion powder Add the spices to the oats.
1 tsp chicken seasoning
Add the oat mixture to a shallow dish and add
1/2 tsp paprika
the egg white to a separate dish.
1 egg white
Salt Dip the chicken into the egg white and then into
Bread roll
the oat mixture.

Cook the chicken for 20-25 minutes until golden

TOPPINGS OPTIONAL brown and cooked through fully.
Lettuce
Now prepare the chicken fillet roll to your
Low cal cheese preferences.
Light Mayo
Coleslaw
Light butter

11
KIKI'S KITCHEN
 MACROS
Per serving

Energy 472cal

Burrito
Protein 40g
Fat 15g
Carbs 55g

Preparation Time Total Time 1

Easy
20 mins 35 mins Person

METHOD
INGREDIENTS On medium-high heat fry the onions until
golden brown, add in the garlic and fry off for
Pepper another 2-3 minutes. Next add in the peppers
and cook off until completely softened.
1/2 onion

1 clove garlic Next add in the mince and fry until fully cooked
through. Add in the fajita seasoning and mix
1 tsp fajita seasoning well. Place on a plate and set aside.
100g chicken mince /
In the same frying pan, place the wrap and cook
lean mince or quorn it for 30 seconds each side. The wrap should
lightly brown on each side.
mince

20g light cheese Now assemble the burrito, add the smashed
avocado, rice, mince, cheese and sriracha sauce.
1 wrap
Roll tightly.
30g microwave rice
Place the burrito under the grill for 3-5mins and
20g avocado smashed
toast lightly.
Sriracha

12
KIKI'S KITCHEN
 MACROS
Per serving

Air fryer Energy

Protein
352cal
36g
Fat 6g

Chicken Sandwich Carbs 35g

Preparation Time Total Time 1

Easy
20 mins 40 mins Person

METHOD
INGREDIENTS Preheat the oven or air fryer to 180 degrees
celsius.
100g chicken breast
In a large mixing bowl, combine the buttermilk
50ml light buttermilk and hot sauce and mix well. Add in the spices.
15ml hot sauce
Add the chicken breast into the buttermilk mix
30g flour and leave to marinate.

Mix the flour and the same spices again into a

SPICES flat tray.
1 tsp paprika Coat the chicken in the flour mix and place on a
1 tsp onion powder baking tray and cook for 20-22 minutes in the
airfryer or an oven set to 180 degrees celsius until
1 tsp garlic powder
fully cooked through.
1 tsp chicken spices
1 tsp cayenne pepper While the chicken is cooking, prepare the sauce.
Add the butter, maple syrup and hot sauce to a
Salt & Pepper small dish and heat in the microwave for 1-2
minutes.
SAUCE
10g light butter When the chicken is cooked, coat with the
10g hot sauce sauce. Serve in a bun/wrap with salad/ fries and
enjoy.
10g maple syrup 13
KIKI'S KITCHEN
 MACROS
Per serving

Energy 363cal

Fakeaway Spice bag

Protein 34g
Fat 7g
Carbs 39g

Preparation Time Total Time 1

Easy
20 mins 45 mins Person

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

100g white potato Chop up the potatoes and onion, add them to a
mixing bowl and season with the potato spices.
100g chicken

1 pepper In another mixing bowl, season the chicken with

the chicken spices.
½ onion
Add the chicken, potato and peppers to the
baking tray and cook for 20-25 minutes.
POTATO SPICES
Once cooked, serve with light mayonnaise.
½ tsp paprika

1 tsp cilantro

“Imperfection is beauty, madness is genius and it's better

CHICKEN SPICES

1 tsp baking powder

to be absolutely ridiculous than absolutely boring”
½ tsp paprika
- Marilyn Monroe
½ tsp chilli powder

1 tsp cumin 14
KIKI'S KITCHEN
 MACROS
Per serving

Energy 366cal

Loaded Taco Fries

Protein 31g
Fat 12g
Carbs 33g

Preparation Time Total Time 1

Easy
20 mins 30 mins Person

METHOD
INGREDIENTS Preheat the oven to 200 degrees celsius.

100g potatoes Chop up the potatoes and cook for 20 minutes.

100g lean mince meat To make the mince, sauteé the onions until
2 garlic cloves, minced cooked through then add the garlic and cook for
a further 2-3 minutes.
1 tbsp tomato purée

1 onion, chopped Add mince and cook until brown. Stir in tinned
tomatoes, purée, peppers, kidney beans, and the
2 peppers beef stock and allow to simmer.
50g kidney beans (opt)
Add spices and mix well.
1 cup of beef stock
In a serving bowl, add in the potato, mince and
1 tsp chilli powder
top with cheese.
1 tsp cumin
Pop it in the oven for 5 minutes to let the cheese
1 tsp paprika
melt.
low cal spray-oil

20g low fat cheese

15
KIKI'S KITCHEN
*(opt) = optional
 MACROS
Per serving

Sweet Potato Energy

Protein
220cal
25g
Fat 4g

Shepherd's Pie Carbs 23g

Preparation Time Total Time 2

Easy
20 mins 50 mins People

METHOD
INGREDIENTS On medium-high heat, fry the onions for 6mins
until golden brown. Add the garlic and cook for a
200g turkey mince further 4 mins. Stir in the mince, breaking it up
200g sweet potato
with a spoon. When the mince has turned white
add in the tomato puree, seasonings, peas and
(chopped & peeled)
stock. Cover and simmer for 10-15 mins.
1/2 onion
1 clove garlic Meanwhile, Boil the potatoes in a large pan of
boiling salted water for 10-15 mins until tender,
2 tbsp tomato puree
then drain and mash. Add in the seasoning for
200ml chicken stock the mash and mix well.
50g frozen peas
Spoon the mince into a 1L ovenproof dish and
spread the mash on top, then grill until the
MASH SEASONING
topping turns brown, approx 20-25 mins. Serve
1 tsp italian with green veg, peas and broccoli
seasoning

MINCE SEASONING
1 tsp smoked paprika
1 tsp italian
seasoning 16
KIKI'S KITCHEN
 MACROS
Per serving

5 minute Sticky Energy

Protein
370cal
11g
Fat 18g

Peanut Noodles Carbs 41g

Preparation Time Total Time 1

Easy
10 mins 15 mins Person

METHOD
INGREDIENTS In a saucepan, bring the water to the boil.

50-75g noodles Mix all the wet ingredients until combined.

20g peanut butter Cook the noodles.

1 tsp soya sauce
On a medium heat, add the cooked noodles to a
2 tsp maple syrup frying pan.
1/2 clove chopped
Add in the sauce and mix until combined.
garlic
Garnish with peanuts/ cashews and/or spring
onions.

17
KIKI'S KITCHEN
 MACROS
Per serving

Energy 420cal

Cheesy Easy Pasta

Protein 24g
Fat 11g
Carbs 45g

Preparation Time Total Time 1

Easy
20 mins 30 mins Person

METHOD
INGREDIENTS Cook the pasta in a large pan of boiling salted
water until al dente.
50g pasta
On medium-high heat, cook-off the bacon
2 bacon medallions medallions until crispy. Add in your mushrooms
50g mushrooms and cook until it starts to crisp up.

100ml tomato sauce Drain the pasta, saving some of the cooking
50g light water.

philadelphia Add the pasta to the bacon and the mushroom

and toss well letting it soak up all the flavours.
20g parmesan

Add in the tomato sauce and mix well.

Finally, add in the philadelphia and parmesan

cheese and mix well, allowing the cheese to
melt.

Serve with some chilli flakes and basil.

18
KIKI'S KITCHEN
 MACROS
Per serving

One Pot Energy

Protein
375cal
22g
Fat 9g

Mac & Cheese Carbs 56g

Preparation Time Total Time 4

Easy
20 mins 25 mins People

METHOD
INGREDIENTS Preheat the oven to 200 degrees celsius (grill).

250g macaroni On a medium heat, add in all the ingredients

(except the mozzarella) and mix well. Allow the
500ml water mixture to bubble and continuously mix until it
200ml almond milk thickens. This will take approximately 15 minutes.
Keep mixing so the mixture doesn't stick to the
50g light cheddar bottom and burn.
50g light
Add mixture into an ovenproof dish, top with
philadelphia mozzarella and place under the grill for 5
minutes.
15g nutritional yeast

50g yellow mustard

50g light mozzarella

Salt & pepper to

season

19
KIKI'S KITCHEN
 MACROS
Per serving

Energy 485cal

Pad Thai
Protein 35g
Fat 3g
Carbs 77g

Preparation Time Total Time 1

Easy
20 mins 40 mins Person

METHOD
INGREDIENTS Cook the noodles according to the package
instructions & rinse with cold water when
50g onion chopped cooked.
50g peppers
Mix the sauce ingredients. Set aside.
chopped
75g rice noodles In medium-high heat, fry off the onions, add in
100g chicken, prawns the garlic and cook until golden brown.
or extra firm tofu
Add in the chicken and until just cooked
1 clove garlic through.
FOR THE SAUCE
1 tbsp fish sauce Add in the peppers and cook further.
2 tbsp soya sauce
Add in the noodles & sauce and mix well.
1 tbsp honey
2 tbsp sweet chilli Serve with chopped peanuts, lime and coriander.

*To serve
Coriander
Chopped peanuts
Slice lime 20
KIKI'S KITCHEN
 MACROS
Per serving

Creamy Prawn Energy

Protein
300cal
32g
Fat 2g

Linguine Carbs 38g

Preparation Time Total Time 1

Easy
15 mins 20 mins Person

METHOD
INGREDIENTS Cook the pasta in a large pan of boiling salted
water until al dente.
50g linguine
On medium-high heat, cook off the garlic, add
150g prawns or the parsley, oregano, salt & pepper and prawns
vegetarian sausages and cook for 3-5 minutes.

20g light philadelphia Drain the pasta.

1 clove garlic
Add the Philadelphia and mix well.
1 handful chopped
Serve with parmesan cheese and enjoy!
fresh parsley

1 tsp oregano

Salt & pepper for

seasoning

21
KIKI'S KITCHEN
 MACROS
Per serving

Tuna & Broccoli Energy

Protein
376cal
39g
Fat 4g

Pasta Bake Carbs 49g

Preparation Time Total Time 1

Easy
15 mins 25 mins Person

METHOD
INGREDIENTS Preheat the oven to 200 degrees celsius.

50g pasta Cook the pasta in a large pan of boiling salted

water until al dente.
100g tuna

50g broccoli On medium-high heat, cook off the onion, garlic,

add the parsley, italian herbs, salt & pepper and
50g peas tuna and cook until well combined.
½ chopped onion
Drain the pasta.
1 clove garlic
Add the tinned tomatoes & pasta to the tuna mix
200g tinned tomatoes
and combine well.
1 tsp italian herbs
Add the pasta mix into a serving bowl and top
1 handful of fresh
with mozzarella.
parsley
Cook for 10-12 minutes in the oven until the
20g light mozzarella
cheese is melted and golden brown.

22
KIKI'S KITCHEN
 MACROS
Per serving

Energy 460cal

Carbonara
Protein 27g
Fat 23g
Carbs 39g

Preparation Time Total Time 1

Easy
15 mins 25 mins Person

METHOD
INGREDIENTS Cook the pasta in a large pan of boiling salted
water until al dente.
50g pasta
On medium-high heat, cook off the onion until
1/2 onion golden, then add the garlic and cook for another
1 garlic clove 2-3 minutes. Add your chopped bacon and cook
through.
50g bacon (any meat

you want) Drain the pasta & keep one cup of pasta water to
add to the pasta.
30g light Philadelphia
In a separate bowl mix the philadelphia, light
30ml light cream
cream & egg yolk.
30g Parmesan
Add the pasta to the onions mix and allow to
1 egg yolk
soak up all the flavours. Add in the sauce and
allow 1-2 minutes to mix and fully cook into the
pasta.

Serve with parmesan cheese and enjoy!

23
KIKI'S KITCHEN
 MACROS
Per serving

Energy 393cal

Spag Bol
Protein 29g
Fat 8g
Carbs 52g

Preparation Time Total Time 1

Easy
20 mins 40 mins Person

METHOD
INGREDIENTS Heat a large saucepan over medium heat. Add in
the mince, garlic and onion and stir accordingly
50g spaghetti until the mince is brown and the onions
softened.
100g lean beef mince,

quorn mince Add the mushrooms and carrot and cook until
1 clove garlic softened. Next, add in the tinned tomatoes,
vegetable stock, tomato pure, worcheshire sauce
50g onion, finely
and salt & pepper. Stir well and bring to the boil
chopped and reduce the heat and let simmer for 15
50g mushrooms, sliced
minutes.

50g carrot,chopped Cook the pasta in a large pan of boiling salted

100g tinned tomatoes, water according to the packet instructions, then
drain.
chopped

100ml vegetable stock To serve place the cooked spaghetti into your
1 tbsp tomato puree bowl and spoon the bolognese sauce over it.
Sprinkle with parsley.
¼ tsp worcheshire

sauce

Salt & pepper

24
KIKI'S KITCHEN
 MACROS
Per serving

High Protein Energy

Protein
190cal
25g
Fat 9g

Lasagna Carbs 12g

Preparation Time Total Time 6-8

Easy
30 mins 1 hour People

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

400g turkey mince On med-high heat, cook-off your turkey mince

until white, season with 1 tsp itailain seasoning
9-12 lasagne sheets and salt & pepper. Once cooked add in your
250ml marinara sauce marinara sauce & stock cube, tomato puree &
water. Turn down the heat to a medium heat
½ chicken stock cube
and simmer for 15 minutes.
1 tbsp tomato puree
150ml water Meanwhile, make your cream sauce. In a mixing
bowl add cottage cheese, parmesan & light
80g light philadelphia philadelphia until combined. Add in 1 tsp italian
30g parmesan seasoning and mix well.
100g cottage cheese
In an ovenproof dish start to layer the lasagna.
40g light mozzarella Top tip- the first layer should be the lasagne
Italian seasoning
sheets as when you are serving it, it will hold the
contents together. The layering should go
Salt & pepper to season lasagna sheets, ½ meat mixture, lasagna sheets,
cream mixture, lasagna sheets, ½ meat mixture.

Top with the mozzarella and cook for 25-30

minutes until golden brown on top.
25
KIKI'S KITCHEN
 MACROS
Per serving

Low Cal Energy

Protein
190cal
6g
Fat 11g

Garlic bread Carbs 24g

Preparation Time Total Time 1

Easy
5 mins 15 mins Person

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

30g light butter Finely chop up the garlic and mix with the
butter.
1 garlic clove

1 slimbo/ sandwich Spread the garlic butter on the sandwich thin.

thin Cook for 8-10 minutes until golden brown.

26
KIKI'S KITCHEN
 MACROS
Per serving

Energy 245cal

Sticky Chicken
Protein 30g
Fat 11g
Carbs 8g

Preparation Time Total Time 2-3

Easy
20 mins 45 mins People

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

400g chicken In a mixing bowl add the chicken and coat with
the spices and cornflour.
Spice mix

1/2 tsp paprika Cook the chicken for 20-25 minutes until cooked
through.
1 tsp onion powder

1 tsp garlic powder For the sauce, mix together the honey, ketchup
1 tsp chicken and hoisin sauce.

seasoning Coat the chicken in the sauce & serve on a bed of

Salt & pepper rice or noodles.
2 tbsp cornflour

SAUCE

30g honey
“I have not failed. I've just found 10,000 ways that won't work”
30g reduced sugar
- Thomas A. Edison

ketchup

15g hoisin 27
KIKI'S KITCHEN
 MACROS
Per serving

Energy 345cal

Sesame Fried Rice

Protein 31g
Fat 6g
Carbs 44g

Preparation Time Total Time 1

Easy
15 mins 25 mins Person

METHOD
INGREDIENTS Fry off the chicken until cooked through.

100g rice Add in the broccoli and peas.

100g prawns Add in the cooked rice and combine, letting it

50g broccoli soak up all the flavour .

50g peas In a small mixing bowl, combine the soya, honey

2 tbsp light soya sauce and sesame seeds.

1 tbsp honey Add the soya mix to the rice and combine well.
10g sesame seeds

28
KIKI'S KITCHEN
 MACROS
Per half

Energy 80cal

Pizza Muffins
Protein 5g
Fat 2g
Carbs 12g

Preparation Time Total Time 1

Easy
10 mins 20 mins Person

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

1 english muffin Slice the english muffin in half.

1 tbsp tomato puree Spread the tomato puree on each half, add the
20g light cheese cheese and bacon.

1 bacon medallion Cook for 7-10 minutes until golden.

29
KIKI'S KITCHEN
 MACROS
Per half

Deep Dish Energy

Protein
266cal
15g
Fat 5g

Healthy Pizza Carbs 37g

Preparation Time Total Time 1

Easy
20 mins 35 mins Person

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius. Line a
baking tray.
40g self raising flour
Combine the flour, yogurt, garlic powder and
40g thick yogurt Italian seasoning in a bowl until a ball forms.
1 tsp garlic powder
Flour the surface and lightly knead the dough.
1 tsp italian seasoning Make the dough into a ball and press down until
2 tbsp tomato puree it forms a pizza base.

20g light mozzarella Cook the pizza base in the oven for 12-15 minutes
until golden brown.

Take out of the oven and top with the tomato

puree and mozzarella.

Place the pizza back in the oven and cook for 5

minutes until the cheese has melted.

“It is never too late to be what you might have been”

- George Eliot
30
KIKI'S KITCHEN
 MACROS
Per serving

Energy 180cal

Chicken Nuggets
Protein 27g
Fat 2g
Carbs 13g

Preparation Time Total Time 1

Easy
20 mins 40 mins Person

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

100g chicken cubed In a mixing bowl, mix the oats and the spices.

1 egg white Dip the chicken into the egg white and then
20g oats blended coat in the oat mix.

1/2 tsp paprika Bake for 20-25 minutes until cooked through
1/2 tsp onion powder and golden brown.

1 tsp chicken Serve with sriracha mayo or light mayonnaise.

seasoning

31
KIKI'S KITCHEN
 MACROS
Per serving

Garlic Bread Energy

Protein
61cal
3g
Fat 2g

Dough Twists Carbs 11g

Preparation Time Total Time 8

Easy
10 mins 25 mins Twists

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius. Line a
baking tray.
100g self raising flour
Combine the flour, yogurt, garlic powder and
100g thick yogurt Italian seasoning in a bowl until a ball forms.
1tsp garlic powder
Flour the surface and lightly knead the dough.
1tsp italian herbs Make the dough into a ball and using a knife
section out 8 equal pieces.
1 clove garlic (diced)
Make a sausage shape with each equal section.
20g light butter
Pinch the middle of the sausage and twist the
two ends until the dough is fully twisted.

Melt the butter, mix in the chopped garlic and

italian herbs.
Brush the mixture over the dough twists.
*Optional add parmesan.

Cook in the oven for 12-15 minutes until golden

brown.

Take out and enjoy hot or cold. These are nice

when served with a garlic dip or marinara sauce.
32
KIKI'S KITCHEN
 MACROS
Per serving

Salmon Teriyaki Energy

Protein
364cal
30g
Fat 12g

Rice Bowl Carbs 33g

Preparation Time Total Time 1

Easy
20 mins 35 mins Person

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

100g cooked rice Coat the salmon in the teriyaki sauce and top
with sesame seeds. Bake for 10-15 mins (or about
80g salmon fillets 4 mins per 1cm thickness) until just opaque and
2 tbsp teriyaki easily flaked with a fork.

20g avocado sliced Assembling the bowl: place the cooked rice in
20g spring onion the serving bowl and mash in the cooked salmon
fillet. The salmon should be completely
chopped combined with the rice. Mix in the chopped
spring onion.
Light Mayo

Sriracha Top with avocado, light mayo & sriracha

“I have found that if you love life, life will love you back”
- Arthur Rubinstein
33
KIKI'S KITCHEN
 MACROS
Per serving

Teriyaki Salmon Energy

Protein
50cal
4g
Fat 2g

Rice Paper Rolls Carbs 5g

Preparation Time Total Time 6 -8

Easy
20 mins 30 mins Rolls

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

80g salmon fillet Coat the salmon in the teriyaki sauce and bake
in the oven for 10-12 minutes until 75% cooked.
30g avocado sliced

8 rice paper sheets Carefully wet the rice paper and place on a
towel.

When the rice paper becomes durable, place the

avocado and the salmon in the center

Very gently begin to roll the rice paper and tuck

the ends in until you form a parcel.

On a medium-high heat fry the rice paper roll

until golden brown and crispy.

Serve with soy sauce.

34
KIKI'S KITCHEN
 “Life isn't about finding yourself.
Life is about creating yourself”
- George Bernard Shaw

Dessert & Snacks

 MACROS
Per serving

Cinnamon French Energy

Protein
153cal
11g
Fat 1g

Toast Sticks Carbs 26g

Preparation Time Total Time 1

Easy
5 mins 5 mins Person

METHOD
INGREDIENTS In a mixing bowl, separate the eggs and add in
the cinnamon and mix well.
2 slices bread
Chop the bread into sticks and dip into the egg
2 egg whites mix.
1 tsp cinnamon
On medium heat, fry off the egg cubes until
2 tbsp sweetener golden brown and cooked through.

Mix the sweetener and cinnamon and coat the

cooked french toast bites.

Serve with Nutella or sugar free sweetener!

35
KIKI'S KITCHEN
 MACROS
Per serving

Single Serving Energy

Protein
192cal
8g
Fat 5g

Biscoff Cinnamon Roll Carbs 30g

Preparation Time Total Time 1

Easy
10 mins 45 mins Cinnamon Roll

METHOD
INGREDIENTS Preheat the oven to 180 degree celsius.

30g raising flour In a mixing bowl, add the flour and yogurt until
combined. The mixture should be a ‘dough’ like
50g thick yogurt texture
10g biscoff (melted)
With a rolling pin roll out your dough
1 tsp cinnamon
Spray the dough with fry light or low calorie oil
alternative and cover with cinnamon & drizzle
with biscoff

Cut the dough into three equal sections and roll

all of the sections together

Add the cinnamon roll to a bowl/ large ramekin

Bake for 20-22 minutes.

Once cooked, drizzle with biscoff spread.

36
KIKI'S KITCHEN
 MACROS
Per serving

Airfryer Energy
Protein
39cal
2g
Fat 1g

Cinnamon Bites Carbs 7g

Preparation Time Total Time 8-10

Easy
10 mins 20 mins Rolls

METHOD
INGREDIENTS In a large mixing bowl add all the ingredients
until it forms a dough.
60g almond flour
On a floured surface, roll out the dough into a
40g peanut butter thin rectangle.
30ml maple syrup
Spray the dough with a light cooking spray/
melted coconut oil. Sprinkle the cinnamon and
sweetener mix over the dough.

Cut the dough into 1 inch sections and roll into

small bites.

Dip the cinnamon swirl bite into the egg wash

and place in the airfryer. Cook for 5-7 mins at 200
degree celsius until golden brown.

37
KIKI'S KITCHEN
 MACROS
Per serving

Pumpkin Spiced Energy

Protein
131cal
11g
Fat 1g

Cinnamon Rolls Carbs 21g

Preparation Time Total Time 8-10

Easy
20 mins 50 mins Rolls

METHOD
INGREDIENTS Preheat the oven to 180 degree celsius.

ROLLS In a mixing bowl, add the flour, yogurt, spices

and pumpkin puree until combined. The mixture
150g Self raising flour
should be a ‘dough’ like texture.
200g thick yogurt
½ tsp ginger With a rolling pin roll out the dough.
¼ tsp nutmeg
Spray the dough with fry light or low calorie oil
1 tsp cinnamon alternative and cover with the coconut sugar
60g pumpkin puree
and spices.

FILLING Cut the dough into equal sections and roll.

½ tsp ginger
Add all the rolls to a baking tin.
¼ tsp nutmeg

1 tsp cinnamon Bake for 25-30 minutes.

3 tsp coconut sugar
Once cooked, drizzle with protein icing *optional.
PROTEIN ICING
100g thick yogurt

25g vanilla protein

38
1 tbsp almond milk
KIKI'S KITCHEN
 MACROS
Per serving

Apple & Cinnamon Energy

Protein
58cal
3g
Fat 1g

Rolls Carbs 12g

Preparation Time Total Time 8-10

Easy
20 mins 50 mins Rolls

METHOD
INGREDIENTS Preheat the oven to 180 degree celsius.

150g Self raising flour In a mixing bowl, add the flour and yogurt until
combined. The mixture should be a ‘dough’ like
200g thick yogurt texture.
1 apple grated
With a rolling pin roll out the dough.
1 tsp cinnamon

3 tsp coconut sugar Spray the dough with fry light or low calorie oil
alternative and cover with apple, coconut sugar
& cinnamon.
PROTEIN ICING
Cut the dough into equal sections and roll.
100g thick yogurt
Add all the rolls to a baking tin.
25g vanilla protein

Bake for 25-30 minutes.

Once cooked, drizzle with protein icing *optional.

39
KIKI'S KITCHEN
 MACROS
Per serving

Cinnamon Energy
Protein
57cal
2g
Fat 1g

Dough Twists Carbs 10g

Preparation Time Total Time 8

Easy
10 mins 25 mins Twists

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius. Line a
baking tray.
100g self raising flour
Combine the flour and yogurt in a bowl until a
100g thick yogurt ball forms.
1 tbsp sweetener
Flour the surface and lightly knead the dough.
1 tsp cinnamon Make the dough into a ball and using a knife
section out 8 equal pieces.

Make a sausage shape with each equal section.

Pinch the middle of the sausage and twist the
two ends until the dough is fully twisted.

Cook in the oven for 12-15 minutes until golden

brown.
In a small bowl, combine the cinnamon and
sweetener.

Using a low calorie oil spray, lightly spray the

twists.

Dip the twists into the sweetener mix and coat

completely.
40
Serve with vanilla yogurt and fresh berries.
KIKI'S KITCHEN
 MACROS
Per serving

Energy 156cal

Fruit Tarts
Protein 1g
Fat 7g
Carbs 25g

Preparation Time Total Time 1

Easy
10 mins 25 mins Person

METHOD
INGREDIENTS Preheat the oven to 170 degrees celsius. Grease
and line an 11cm tart pan.
30g gluten free pastry
Roll out the pastry and press the dough into the
50g fruit of choice mini pan.
1 tbsp sweetener
In a small mixing bowl, add the fruit and
1 tsp cinnamon sweetener and heat in the microwave for 1-2
30g oats minutes.

In another mixing bowl combine the oats and

cinnamon.

Spoon the fruit mixture into the tart pan and

coat with the oat crumble.

Bake for 10-15 minutes until it is golden.

41
KIKI'S KITCHEN
 MACROS
Per 10 servings

Energy 134cal

Brookies
Protein 3g
Fat 2g
Carbs 24g

Preparation Time Total Time 10-12

Easy
8-12 mins 25-30 mins Servings

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

COOKIE Make the cookie mixture. Add in the dry

ingredients and mix. Add the wet ingredients
80g flour
and mix together until you have a cookie dough
1 tsp baking powder like texture.
1 egg
Next make the brownie mixture. Add in the dry
3 tbsp maple syrup
ingredients and mix. Add your wet ingredients
30g chocolate chips and mix together until you have a brownie like
Pinch of salt texture.

Roll up all the cookie dough and the brownie

BROWNIE mixture into balls then combine a cookie dough
80g flour ball with a brownie ball.
15g cocoa powder
Bake for 12-15 minutes.
1 egg
1 tsp baking powder
3 tbsp maple syrup
30g chocolate chips
Pinch of salt 42
KIKI'S KITCHEN
 MACROS
Per 12 servings

Energy 144cal

Snickers Bar
Protein 3g
Fat 7g
Carbs 20g

Preparation Time Total Time 10-12

Easy
25 mins 2 hours Slices

METHOD
INGREDIENTS Mix the oats, maple syrup, coconut oil & vanilla
essence in a bowl. Once combined add to a loaf
BASE tin. Refrigerate for 20 minutes.
100g oats
For the caramel layer, add the dates, Peanut
60ml maple syrup butter & maple syrup to a blender and blend
25ml coconut oil until combined. Mix in peanuts.
1 tsp vanilla essence
For the chocolate layer, melt the chocolate and
the coconut oil.
CARMEL
Spread the caramel layer over the oat base and
10-12 dates cover with the chocolate layer.
60ml maple syrup
Refrigerate for 1-2 hours
40g peanut butter

20g peanuts

CHOCOLATE
40g chocolate chips
15 ml coconut oil
43
KIKI'S KITCHEN
 MACROS
Per 10 servings

Birthday Cake Energy

Protein
114cal
2g
Fat 6g

Cereal Bars Carbs 15g

Preparation Time Total Time 8-10

Easy
30 mins 2.5 hours People

METHOD
INGREDIENTS Heat up the maple syrup and peanut butter in
the microwave until melted. Add in the protein
100g cheerios powder and mix thoroughly until combined.

60ml maple syrup In a large mixing bowl, pour the peanut butter
40g peanut butter mixture in to the cheerios and mix well.

50g protein powder Melt the white chocolate and coconut oil until
40g white chocolate combined

15ml coconut oil Add the cheerio mixture into a baking tin and
drizzle with white chocolate and top with
10g sprinkles
sprinkles. Refrigerate for 2 hours

44
KIKI'S KITCHEN
 MACROS
Per serving

Energy 98cal

Healthy Twix bars

Protein 3g
Fat 3g
Carbs 16g

Preparation Time Total Time 8-10

Easy
5 mins 5 mins Bars

METHOD
INGREDIENTS In a large bowl, combine the oats, maple syrup,
coconut oil & vanilla essence.
100g oats
Boil the kettle, and leave the dates to soak. This
20ml maple syrup softens them and makes them easier to blend.
15ml coconut oil
In a blender, blend the dates until it forms a
1 tsp vanilla essence smooth texture- this will be the caramel section.
8 dates (pitted)
Line a small loaf tin. Add the oats to the tin and
20g milk chocolate make sure the oats are pressed into the tin well.

Evenly spread the caramel date mixture over the

oats.
Pour the melted chocolate over the oats.

Add to the fridge for 2-3 hours until solid.

Chop into 8-10 bars & enjoy!

45
KIKI'S KITCHEN
 MACROS
Per 16 servings

Energy 114cal

Oreo yogurt Bark

Protein 2g
Fat 6g
Carbs 15g

Preparation Time Total Time 8-10

Easy
5 mins 2 hours People

METHOD
INGREDIENTS In a large mixing bowl combine the yogurt and
the protein powder.
500g greek 0% fat
Crush up the oreos and add to the yogurt
yogurt mixture.
2 scoops protein
Line a baking tray with parchment paper and
10 Oreo thins spread out the yogurt mixture evenly.

Place the tray in the freezer for 1-2 hours.

46
KIKI'S KITCHEN
 MACROS
Per serving (Makes 16)

Energy 45cal

Oreo Crownies
Protein 6g
Fat 1g
Carbs 4g

Preparation Time Total Time 8-10

Easy
5 mins 2 hours People

METHOD
INGREDIENTS
Preheat the oven to 180 degrees celsius. Line the
baking tin.
FOR THE COOKIE BASE

100g flour In a large mixing bowl, combine the cookie

ingredients. In a separate mixing bowl combine
1 tsp baking powder the brownie ingredients.
Pinch salt
Add the cookie mixture to the tray. Then add 8
30g chocolate chips
oreos to the tin. Then add the brownie mixture
50ml maple syrup on top.
Dash almond milk
Bake for 25-30 minutes

FOR THE BROWNIE

90g oats

60g cocoa powder

1 tsp baking powder

Pinch salt

100g greek yogurt

8 oreos 47
KIKI'S KITCHEN
 MACROS
Per serving

4 Ingredient Nutella Energy

Protein
215cal
4g
Fat 7g

Microwave Cake Carbs 34g

Preparation Time Total Time 1

Easy
5 mins 5 mins Person

METHOD
INGREDIENTS In a microwave safe bowl mix all the ingredients
together.
30g flour
Microwave for 1 minute on a high heat.
20g nutella

1 tsp baking powder Drizzle some nutella on the top as a ganache!

50ml almond milk

48
KIKI'S KITCHEN
 MACROS
Per serving (Makes 16)

Energy 54cal

54 Calorie Red
Protein 6g
Fat 1g
Carbs 8g

Velvet Cake

Preparation Time Total Time 1

Easy
20 mins 45 mins Person

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

3 egg whites Line and grease a 7 inch square tin.

150g all purpose flour
In a large mixing bowl, whip your eggs until they
50g cocoa powder are white and fluffy.
1 ts baking powder
Add in the flour, cocoa powder, baking powder,
200g thick yogurt salt, sweetener & almond milk and mix well until
50g sweetener combined.
1 tsp red food
Next stir in the red food colouring.
colouring
150-200ml almond Cook for 20-25 mins until the cake is cooked fully
milk
through. Use a toothpick or a small knife and
insert it into the centre of your cake, right to the
Pinch of salt base. When you pull it out, it should come away
clean.
PROTEIN ICING
For the protein icing, add all the ingredients to a
100g thick yogurt mixing bowl and mix until combined.
50g light
Once the cake has cooled, top with the protein
philadelphia
icing.
25g protein powder 49
KIKI'S KITCHEN
 MACROS
Per serving

Fudgy Chocolate Energy

Protein
90cal
3g
Fat 3g

Banana Bread Carbs 14g

Preparation Time Total Time 8-10

Easy
15 mins 55 mins Slices

METHOD
INGREDIENTS Preheat the oven to 170 degrees celsius. Grease
and line a loaf tin.
2 bananas
Add all the ingredients to a blender and
70g oats combine until smooth.
30g peanut butter
Add the mixture to the loaf tin and top with
30g cocoa powder chocolate chips.
30ml maple syrup
Bake for 30-40 minutes until fully cooked
1 tsp baking powder through.
150ml almond milk

50
KIKI'S KITCHEN
 MACROS
Per serving

Chocolate Chip Energy

Protein
102cal
4g
Fat 4g

Banana Bread Carbs 16g

Preparation Time Total Time 8-10

Easy
20 mins 50 mins People

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius. Grease
and line a loaf tin.
2 bananas
In a mixing bowl, combine all the ingredients.
100g oats

30ml maple syrup Add the mixture to the loaf tin & top with
chocolate chips.
30g peanut butter

1 tsp baking powder Bake for 25-30 minutes.

100ml almond milk

Salt

51
KIKI'S KITCHEN
 MACROS
Per serving

60 Calorie Energy
Protein
70cal
4g
Fat 2g

Biscoff Brownies Carbs 11g

Preparation Time Total Time 16

Easy
25 mins 1 hour Brownies

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

180g oats In a blender, combine the oats, yogurt,

sweetener, cocoa powder, baking powder &
200g greek yogurt almond milk. If the mixture is too thick just add
50g sweetener more almond milk.

50g cocoa powder Line an 8 inch square tin and add in half of the
1 tsp baking powder brownie mixture. Now place the biscuits into the
tin and cover with the remainder of the mixture.
1-2 cups almond milk
Bake the brownies for 25-30 minutes.
8 biscoff biscuits

20g biscoff Now spread the biscoff spread over the top of
the brownies to serve.

52
KIKI'S KITCHEN
 MACROS
Per serving

Banana Bread Energy

Protein
56cal
2g
Fat 2g

Blender Brownies Carbs 10g

Preparation Time Total Time 16

Easy
20 mins 40 mins Squares

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

120g oats Line and grease the tin.

1 tsp vanilla essence Add all the ingredients (except the chocolate)
2 ripe bananas and blend until you have a smooth consistency.

1 tsp baking powder Add the mixture to the tin and sprinkle with your
Pinch of salt chocolate.

30g peanut butter Bake in the oven for 20-25 minutes.

1 tsp cinnamon (opt)

50ml almond milk

20g dark chocolate

53
KIKI'S KITCHEN
 MACROS
Per serving

4 Ingredient Energy
Protein
67cal
2g
Fat 3g

Nutella Cookies Carbs 9g

Preparation Time Total Time 16-18

Easy
20 mins 40 mins Cookies

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

100g nutella Line and grease the baking tray.

100g all purpose Using a hand blender, whisk together the egg
flour and nutella.
Add in the dry ingredients.
1 tsp baking powder

1 egg Make the batter into 16 small balls. Using a

teaspoon make a hollow in the center of the
35g nutella for cookie.
topping
Bake in the oven for 20-25 minutes.

When the cookies have cooled, spoon in 5g

nutella into the center.

54
KIKI'S KITCHEN
 MACROS
Per serving

Chocolate Chip Energy

Protein
170cal
6g
Fat 8g

Oat Cookies Carbs 16g

Preparation Time Total Time 16

Easy
20 mins 40 mins Squares

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius.

80g oats Line and grease the tin.

50g sweetener Add all the ingredients (except the chocolate)

2 eggs and blend until the mixture has a smooth
consistency.
1 tsp baking powder

Pinch of salt Add the mixture to the tin and sprinkle with your
chocolate.
20g peanut butter
Bake in the oven for 20-25 minutes.
50g chocolate chips

55
KIKI'S KITCHEN
 MACROS
Per serving

3 Ingredient Peanut Energy

Protein
53cal
2g
Fat 4g

Butter Cookies Carbs 3g

Preparation Time Total Time 8-10

Easy
20 mins 30 mins Mini Cookies

METHOD
INGREDIENTS Preheat the oven to 180 degree celsius.

60g almond flour In a mixing bowl, add the almond flour, maple
syrup and peanut butter. Mix until combined.
40g peanut butter

30ml maple syrup Make 8-10 small cookie dough balls and flatten
them out with a fork.

Cook for 10-12 minutes until golden brown.

56
KIKI'S KITCHEN
 MACROS
Per serving

Peanut Butter Energy

Protein
129cal
4g
Fat 9g

Cookies Carbs 6g

Preparation Time Total Time 8-10

Easy
20 mins 30 mins People

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius. Grease
and line a baking tray.
80g almond flour
In a large mixing bowl, combine all the
40g peanut butter ingredients.
30ml maple syrup
Using an ice cream scoop, scoop the mixture
into small balls. Press the cookies down until flat
*20g chocolate & 20g and use a teaspoon to create a smaller hole in
the center.
peanut butter for
Cook for 10-12 minutes until golden brown.
topping

Fill the center of the cookies with peanut butter

and pour melted chocolate on top.

57
KIKI'S KITCHEN
 MACROS
Per slice

3 Ingredient Energy
Protein
112cal
3g
Fat 1g

Banana Bread Carbs 27g

Preparation Time Total Time 8 - 10

Easy
10 mins 45 mins Slices

METHOD
INGREDIENTS Preheat the oven to 180 degrees celsius and line
your loaf tin.
3 bananas
In a mixing bowl, add all of the ingredients and
170g self raising flour mix until combined.
100ml light
Add the mixture to the loaf tin.
condensed milk
Bake in the oven for 30-40 minutes until golden
brown, or when a knife comes out clean when
you pierce it.

“The future belongs to those who believe in the beauty of their dreams”
- Eleanor Roosevelt

58
KIKI'S KITCHEN
Thank You!
with lots of love
Kiki x

Kiki's
KITCHEN