Bespoke Recipe Template

GeneralNutrition Timing Designation Bespoke Serves 2Prep Time 5-10 minutesCooking Time 5-10 minutes Calories: Protein: Fat: Carbohydrate: Fibre: Please note: This is a bespoke recipe, which means you will need to use the bespoke recipe calculator found here to calculate the exact amount of each ingredient required for you. Ingredients Protein Source: Meat Veg 1: Grain…

Vegetarian Chanko

Vegetarian Chanko Loosely based on the famous Chanko Nabe consumed by sumo wrestlers, this is great either as a side dish or a nutrient dense, but low-calorie main course. It’s a lot of food though so you’ll need a large paella type frying pan for this of either 38 or 40cm diameter. We’d recommend either an enameled…

Black Bean Spinach Sauté

Black Bean Spinach Sauté This is a great side dish that’s easy to make and awesome for low-carb, high flavour days. Try swapping the spinach for chopped kale, cabbage or sprouts for a change. Serves 2-4 Prep Time 5-10 Minutes Cooking Time 10 Minutes Ingredients 1 tbsp coconut oil 50g coarsely diced red onion 200g tightly packed…

Stir Fried Beef

Stir Fried Beef This is a great dish that’s quick to make and awesome for the waistline. Serve with the Black Bean Spinach Sauté or with Snap Peas and Oyster Sauce as shown in the picture. Serves 2 Prep Time 5-10 Minutes Cooking Time 5 Minutes Ingredients 350g sirloin steak sliced into strips 1 tsp salt 1/2 tsp pepper…

Broccoli and Cauliflower Soup

Broccoli and Cauliflower Soup This is a lovely warming soup that’s easy to make and awesome for low-carb days. The standard version packs a fair punch, so be sure to adjust the amount of chilli you use to suit your tastes. Serves 2-4 Prep Time 5-10 Minutes Cooking Time 15-20 Minutes Ingredients 1 cauliflower, cut into…

Spinach and Roasted Garlic

Spinach and Roasted Garlic This is a great side dish that’s easy to make and awesome for low-carb, high flavour days. Try swapping the spinach for chopped kale, cabbage or sprouts for a change. Serves 2-4 Prep Time 5-10 Minutes Cooking Time 30 Minutes Ingredients 1 tbsp coconut oil 50g coarsely diced onion 150g tightly packed spinach…

Minced Turkey Casserole

Minced Turkey Casserole This is a great dish that’s easy to make and awesome for when there’s lots of people coming to visit. Full of flavour without unnecessary calories or carbs, this truly is an anytime meal. Serves 3-6 Prep Time 15-20 Minutes Cooking Time 25-30 Minutes Ingredients 200g navy beans (cooked or canned, drained) 225ml coconut…

Performance Omelette

Performance Omelette This omelette is packed with protein, healthy fats, vitamins and minerals. It will keep your blood sugar levels stable and should prevent any sugar cravings for 2-4 hours. Serves 1 Prep Time 5 Minutes Cooking Time 5-10 Minutes Ingredients 3-4 large eggs 25-40g baby leaf spinach (small handful) ¼ onion chopped 15g butter ½ teaspoon…

Sautéed Chicken

Sautéed Chicken This is a great dish that’s easy to make and awesome for the waistline. Full of flavour without unnecessary calories or carbs, this truly is an anytime meal. Serves 2 Prep Time 15-20 Minutes Cooking Time 30 Minutes Ingredients 170g boneless, skinless chicken breast sliced into strips 1/2 tsp salt 1/4 tsp pepper 1/4…

Spicy Butternut Squash Soup

Spicy Butternut Squash Soup This is a great soup that’s easy to make and filling without being calorie dense. That said, it’s absolutely loaded with nutrients, just make sure to adjust the chilli to suit your individual palette. Serves 2 Prep Time 15-20 Minutes Cooking Time 45 Minutes Ingredients 1 medium butternut squash 2 crushed…

Coconut Chicken Goujons

Coconut Chicken Goujons A quick and easy high protein snack that will help stave off sugar cravings and keep hunger at bay. Serves 2 Prep Time 5-10 Minutes Cooking Time 15 Minutes Ingredients 170-200g boneless, skinless chicken breast sliced into strips 1 medium egg 50g of coarse whole wheat bread crumbs 50g grated coconut 1…