Cheesy Muffins

Cheesy Muffins

Prep time – 15mins Cooking time – 15mins Serves – 6 Ingredients Qty Protein Fat CHO Eggs, large - 10 10 63 53 6 Spinach - 2 cups chopped 2 cups 2 0 1 Parmesan fresh, grated - 1 cup 110g 40 30 3.5 Fetta, firm style - 50g 50g 9 12 0 Italian herbs,...
Chilli Con Carne

Chilli Con Carne

Prep time – 20mins Cooking time – 60mins Serves – 8 Ingredients Qty Protein Fat CHO Beef mince, lean - 750g 750g 190 80 0 Brown onion, finely chopped - 2 medium 200g 1 0 16 Red capsicum, chopped - 2 medium 300g 3 0 9 Garlic, crushed - 3 cloves 3 0 0...
Chocolate Torte

Chocolate Torte

Prep time – 20mins Cooking time – 25mins Serves – 16 Ingredients Qty Protein Fat CHO Lindt 90% Dark Chocolate 175g 19 93.5 22 Butter - 90g 90g 0 73 0 Eggs, medium size - 3 3 21 18 2 Erythritol - 2/3 cup 130g 0 0 0 Almond meal - 1/2 cup 50g 10.5 25...
Lamb Koftas

Lamb Koftas

Prep time – 20mins Cooking time – 15mins Serves – 4 Ingredients Qty Protein Fat CHO LAMB KOFTAS Lamb mince 400g 80 28 0 Onion, one medium diced 120g 1 0 6 Garlic cloves 2 0 0 0 Ground cumin 1 tsp 0 0 0 Ground coriander 1tsp 0 0 0 Salt and pepper to...
Salmon on Rye

Salmon on Rye

Prep time – 10mins Cooking time – 0mins Serves – 2 Ingredients Qty Protein Fat CHO Salmon, tinned - 210g tin 210g 37 13 0 Ricotta cheese - 1/2 cup 120g 8 12 4 Lemon juice - 2 teaspoons 10ml 0 0 0 Dill, fresh or dried - 1/4 teaspoon 1/4 tsp 0 0 0 Salt...
Zucchini Loaf

Zucchini Loaf

Prep time – 20mins Cooking time – 50mins Serves – 10 Ingredients Qty Protein Fat CHO Almond meal - 1 cup 110g 21 58 5 Rice flour - 1 cup 200g 16 8 146 Eggs, medium - 4 4 22 8 2 Zucchini, grated - 1 cup 120g 1 0 2 Olive oil, extra virgin - 2...