Nutrition

Ingredients

• 30ml espresso coffee (or more for an extra caffeine hit)
• 200ml skinny milk, or unsweetened plant based milk
• 35g scoop protein powder of your choice (vanilla works well)
• 1 tsp cinnamon
• 1 tbsp chia seeds
• 10g psyllium husk
• Handful of ice

Method

1. Place all ingredients in a high speed blender and mix.

Using an unsweetened plant based milk? Add an extra 10g protein powder. Can omit the caffeine if it isn't to your liking.

Ingredients

• 60g rolled oats
• 1 apple, cored and coarsely grated
• 200g Greek style yoghurt, low fat
• 60g protein powder of your choice (vanilla works well)
• 25ml apple juice
• 1 cup unsweetened almond milk
• 1 tsp vanilla extract
• 1 tsp ground cinnamon
• 50g raspberries, fresh or frozen – to serve

For the raspberry jam

• 150g raspberries, fresh or frozen
• 10g chia seeds
• 15g sweetener or sugar free maple syrup
• 1 tbsp lemon juice

Method

1. Combine the oats, grated apple, yoghurt, protein powder, apple juice, almond milk, vanilla extract and cinnamon in a bowl. Cover and place in the fridge to soak overnight.
2. To make the raspberry jam, combine the raspberries, sweetener and lemon juice in a microwave safe jug. Cook for 30 sec on high, stir, and repeat a couple more times until the raspberries are nicely mashed.
3. Once the berries are mashed and there's a fair bit of liquid, stir through the chia seeds and let cool – the jam will thicken as it cools.
4. At time of serving, divide the jam among 2 serving jars or glasses. Top with the oat mixture and leftover raspberries.
5. Serve immediately or store covered in the fridge for up to 3 days.

Make sure you prepare the chicken in the morning.

For the chicken

• 400g can chopped tomatoes
• 4 chipotle peppers in adobo sauce (or 1 tbsp smoked paprika)
• 1 diced yellow onion
• 1 tbsp brown sugar
• 1 tbsp fresh garlic
• 2 tsp smoked paprika (if using chipotle peppers)
• 2 tsp ground cumin
• 1 tsp dried oregano
• Juice of 1 lime
• 450g chicken thigh or breast

For the bowl

• 100g red capsicum, sliced
• 100g yellow capsicum, sliced
• 50g frozen corn kernels, defrosted
• 200g spinach
• 2 servings slow-cooker chicken tinga (above)
• 40g dry quinoa
• 75g black beans, rinsed and drained
• 2 tbsp coriander, chopped
• 1 lime, in wedges
• Salt & pepper

Method – chicken

1. Add all ingredients to the slow cooker bowl and mix together. Nestle the chicken breasts into the sauce.
2. Cover with the lid and cook on HIGH for 4 hours, or LOW for 6 hours.
3. Remove the chicken into a bowl and, using forks, shred it.
4. Using an immersion blender, blend the tinga sauce until smooth.
5. Add the shredded chicken back into the sauce and mix thoroughly. Cook on low for a further 6–10 minutes to warm through.
6. Divide between 4 equal portions.

Method – bowls

1. Heat the slow cooked chicken tinga and cook the quinoa as per packet instructions.
2. Divide the spinach between 2 portions, top with cooked quinoa, capsicums, corn and black beans.
3. Top each bowl with 1 portion of chicken. Garnish with coriander and serve with lime wedges.

Ingredients

• 150g salmon fillet, skin on
• 1 tsp olive oil
• 1 clove garlic, crushed
• ½ lemon, juiced and zested
• 100g broccoli, cut into florets
• 80g green beans, trimmed
• 1 tsp Dijon mustard
• Salt & pepper

Method

1. Preheat the oven to 200°C. Pat the salmon dry and season with salt and pepper.
2. Mix the olive oil, garlic, lemon juice and zest, and Dijon mustard in a small bowl. Spoon half over the salmon.
3. Place the salmon skin-side down on a lined baking tray. Bake for 10–12 minutes, until just cooked through.
4. Meanwhile, steam the broccoli and green beans for 4–5 minutes, until tender but still bright green.
5. Toss the steamed vegetables with the remaining lemon-garlic mixture.
6. Serve the salmon on top of the greens, spooning over any pan juices.

Swap the salmon for any firm white fish (like cod or halibut) if you prefer – just adjust cook time slightly for thickness.

Ingredients

• 200g chicken breast, skinless
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp salt
• 1 tbsp olive oil
• 150g passata sauce
• 40g pizza cheese, grated
• 2 medium carrots, chopped
• 200g broccoli, chopped
• 150g snow peas, trimmed & chopped

Method

1. Preheat the oven to 230°C and grease an oven-proof dish with 1 tsp olive oil.
2. Thinly slice the chicken breast in half lengthways, season with garlic and onion powder, salt and pepper.
3. Heat remaining olive oil in a large skillet over medium-low heat. Add the chicken and cook 3–4 minutes on each side, until golden brown.
4. Transfer the chicken to the oven-proof dish, top with passata sauce and sprinkle over the cheese.
5. Bake for approximately 7 minutes, until the cheese has melted and the chicken is cooked through.
6. While the chicken is cooking, prepare the vegetables and steam until cooked to your liking; set aside.
7. Divide the meal into 2 servings, keeping one for lunch the next day. Enjoy.

Ingredients

• 2x spray of oil
• 60g cottage cheese
• 1 egg
• 1 egg white
• 20g wholemeal self raising flour

Toppings

• 15g sugar free maple syrup
• 60g low fat, high protein yoghurt
• 50g frozen mixed berries, heated

Method

1. Separate the egg and whisk the egg white into a stiff foam.
2. In a separate bowl, place the cottage cheese, add the egg yolk and crush together with a fork or blend in a high speed blender. Add the flour, mix thoroughly.
3. Add the egg whites to the cheese mixture and gently combine.
4. Heat a non-stick pan, adding oil as needed, and fry the pancakes (about 2 tbsp batter per pancake) in batches for about 3 minutes, until the bottom is slightly browned. Turn and cook for another 2 minutes.
5. Makes around 4–6 pancakes, depending on size.
6. Serve with yoghurt, maple syrup and berries.