Meal A
Chicken Wrap
Sandwiches are not evil and they are not unhealthy, especially if you make your own. The problem with most store-bought lunch options is that they are filled with preservatives to ensure their longer shelf life. They won’t give you more meat, either, because meat is expensive. They won't give you a lot of fresh vegetables either so it will be mostly bread and butter or mayonnaise.
If you make your own sandwiches or wraps, you don’t even need to add any extra sauce most of the time. You use the juice from vegetables to make them moist. Tomatoes and cucumbers work best. If you grill your own meat, you are in charge of the quality and quantity in the sandwich, too. How to make chicken chips - recipe.You can make a tasty and a healthy premium quality sandwich you can’t find on a supermarket shelf. It just takes a little bit of organisation and thinking ahead. You may spend less when you buy ready but you get half the quality.
Nutrition Facts
 |
1 servings / 330g 330 Calories per serving 37g protein 9g fat 27g carbohydrates |
+ Very low in saturated fat + Very high in niacin + High in phosphorus + High in selenium + High in vitamin B6 + High in vitamin B12 |
Ingredients
a handfull of lettucetomato
cucumber
handful of cooked chicken chips
tortilla wrap
Instructions
1 Start with a tortilla wrap.
Add washed lettuce leaves, cucumber strips, tomato slices. Add shredded
cooked chicken breast. Note: keep the filling closer to the top for
easier wrapping later.
2 Wrap it up.
Nutrition Facts
 |
1 portion / 300g 240 Calories* per portion 17g protein 2g fat 40g carbohydrates * without tuna |
+ Low in cholesterol + Low in sugar + High in phosphorus + High in potassium + High in vitamin B6 + Very high in vitamin C |
Ingredients
1 medium potatocottage cheese
can of tuna filet (optional)
salt, pepper and paprika
Instructions
1 Scrub the potato, and prick it several times with the tines of a fork. Place on a plate.
2 Cook on full power in the
microwave for 5 minutes. Turn over, and continue to cook for 5 more
minutes. When the potato is soft, remove from the microwave, and cut in
half lengthwise.
3 Optional: Fill it up with tuna.
4 Top with cottage cheese sprinkle with paprika, and serve.
Meal B / low carb / no bread, rice, potatoes or beans
You’ll need some lettuce, grilled chicken, a small Greek yogurt and mustard. Garlic is optional but recommended, it adds a kick to it. If you mix yogurt and mustard it will be a healthier mayo alternative and you’ll get more protein out of your meal. Mix everything together and serve, it’ll only take 20 minutes if you have all the ingredients on hand.
You can also use the salad as a sandwich or wrap filler. How to make chicken chips - recipe.
Nutrition Facts
 2 portions / 300g per serving 260 Calories per serving 34g protein 7g fat 9g carbohydrates |
+ Low in sodium + Low in sugar + High in iron + Very high in niacin + High in phosphorus + Very high in selenium + Very high in vitamin B6 |
Ingredients
bag of lettucetwo handfuls cooked chicken chips
7 oz ( 200g ) plain Greek yogurt
1 tbsp mustard
garlic clove
salt / pepper for taste
Instructions
1 Make the sauce: mix yogurt, mustard, crushed garlic, salt and pepper together.
2 Add lettuce to a bowl
3 Add chicken chips
4 Top with the sauce, mix and serve
Nutrition Facts
 500g per portion 530 Calories* per portion 46g protein 15g fat 50g carbohydrates * may vary on ingredients |
+ Low in sodium + High in niacin + High in phosphorus + High in selenium + Very high in thiamin + High in vitamin A + High in vitamin B6 + High in vitamin C |
Ingredients
1 pound ( 450g ) meat or fishlarge bowl of frozen veggies
4 potatoes (optional)
2-3 tbsp olive oil
salt / pepper for taste
Instructions
1 Peel and cut the potatoes and
arrange them with sliced meat and veggies (still frozen) in one layer on
a foil covered tray. Season and drizzle it with oil.
2 Cover with foil and put in the
oven. Bake at 200 ºC 392 ºF fan until the potatoes are cooked through -
test them with a fork or a toothpick 45-60 minutes, covered. Uncover in
the last 10 minutes to brown.
Nutrition Facts
 |
370g per portion 180 Calories* per portion 4g protein 7g fat 28g carbohydrates *without feta cheese |
+ No cholesterol + Very low in sodium + Very high in dietary fiber + High in manganese + High in potassium + High in vitamin C + High in vitamin E |
Ingredients
1 medium eggplant2 small tomatoes
1/2 onion
1 tbsp of honey
1 tbsp of olive oil
2 oz ( 50g ) feta cheese (optional)
1 garlic clove (optional)
salt for taste
Instructions
1 Dice eggplant, tomato, onion and garlic - and place in a bowl.
2 Add honey, salt and drizzle
with olive oil – mix everything together. Place the mixture into a wide
dish or a foil bed for easy clean up.
3 Cover with foil and bake in
the oven at 200 ºC 392 ºF fan, covered, for an hour (60 minutes).
Optional: crumble feta cheese on top.
Healthy Meatballs
Nutrition Facts
 |
20 meatballs / 55g each 100 Calories per meatball 14g protein 4g fat 2g carbohydrates |
+ Low in sodium + Very low in sugar + High in niacin + High in phosphorus + Very high in selenium + Very high in thiamin + High in vitamin B6 |
Ingredients
2 pounds ( 1kg ) ground pork3-4 egg yolks
2 oz ( 60g ) steel cut oats
2 tbsp of olive oil
pepper and salt
Instructions
1 Combine ground meat, ground oats and egg yolks in a bowl. Season and add olive oil. And mix well.
2 Make small bite-size balls.
Take as many of the balls as you need (1/4 or 1/2) depending on how many
servings you are making and freeze the rest for later. Bake in the oven
at 200 ºC / 392 ºF fan uncovered for 20 min (flip in the last 10
min)until cooked through.
Nutrition Facts
 |
6 burgers / 190g whole thing 350 Calories per portion 47g protein 14g fat 7g carbohydrates |
+ Low in sodium + Very low in sugar + High in niacin + High in phosphorus + Very high in selenium + Very high in thiamin + High in vitamin B6 |
Ingredients
2 pounds ( 1kg ) ground pork3-4 egg yolks
2 oz ( 60g ) steel cut oats
2 tbsp of olive oil
pepper and salt
Instructions
1 Combine ground meat, ground oats and egg yolks in a bowl. Season and add olive oil. And mix well.
2 Split into 4 or 6 portions.
3 Make burgers. Cling film the burgers you are won’t be cooking for later and keep in the freezer for up to a month.
4 Bake in the oven at 200 ºC 392 ºF fan uncovered until cooked through. 30 min 15 min each side.
Nutrition Facts
 2 servings / 220g each 180 Calories per serving 14g protein 11g fat 8g carbohydrates |
+ High in pantothenic acid + High in phosphorus + High in riboflavin + Very high in selenium + High in vitamin B6 + High in vitamin B12 + Very high in vitamin C |
Ingredients
1/2 cauliflower4 eggs
1 tsp olive oil
salt and pepper for seasoning
Instructions
1 Wash and cut cauliflower into small florets.
2 Pour boiling water over the florets, season and cook on high heat until the water evaporates.
3 Drizzle cauliflower with olive oil. Break the eggs in, season with pepper and fry until the eggs are cooked through.
4 Mix and serve.
Meal C
Baked Salmon
Nutrition Facts
|
1 portion / 140g per portion 320 Calories per portion 32g protein 20g fat 1g carbohydrates |
+ Low in sodium + Very low in sugar |
Ingredients
0.2 lb ( 125g ) frozen salmon1/8 cups ( 15g ) light cheese (optional)
small batch of dill (optional)
1 tsp of olive oil (optional)
Instructions
1 Make the dressing: mix light cheese, chopped up dill and olive oil
2 Place the salmon on a piece of foil sheet.
3 Coat the top of the salmon with the dressing.
4 Fold the foil sheet into a
boat leaving the tips open to let the salmon breathe. Place in the oven.
200 ºC 392 ºF fan. 45 min uncover in the last 5-7 minutes to glaze.
Healthy Meatballs
Nutrition Facts
|
20 meatballs / 55g each 100 Calories per meatball 14g protein 4g fat 2g carbohydrates |
+ Low in sodium + Very low in sugar + High in niacin + High in phosphorus + Very high in selenium + Very high in thiamin + High in vitamin B6 |
Ingredients
2 pounds ( 1kg ) ground pork3-4 egg yolks
2 oz ( 60g ) steel cut oats
2 tbsp of olive oil
pepper and salt
Instructions
1 Combine ground meat, ground oats and egg yolks in a bowl. Season and add olive oil. And mix well.
2 Make small bite-size balls.
Take as many of the balls as you need (1/4 or 1/2) depending on how many
servings you are making and freeze the rest for later. Bake in the oven
at 200 ºC / 392 ºF fan uncovered for 20 min (flip in the last 10
min)until cooked through.
Easy Bake
Nutrition Facts
|
500g per portion 530 Calories* per portion 46g protein 15g fat 50g carbohydrates * may vary on ingredients |
+ Low in sodium + High in niacin + High in phosphorus + High in selenium + Very high in thiamin + High in vitamin A + High in vitamin B6 + High in vitamin C |
Ingredients
1 pound ( 450g ) meat or fishlarge bowl of frozen veggies
4 potatoes (optional)
2-3 tbsp olive oil
salt / pepper for taste
Instructions
1 Peel and cut the potatoes and
arrange them with sliced meat and veggies (still frozen) in one layer on
a foil covered tray. Season and drizzle it with oil.
2 Cover with foil and put in the
oven. Bake at 200 ºC 392 ºF fan until the potatoes are cooked through -
test them with a fork or a toothpick 45-60 minutes, covered. Uncover in
the last 10 minutes to brown.
Nutrition Facts
 6 portions 267g 520 Calories per portion 32g protein 1.5g fat 98g carbohydrates |
+ Very low in saturated fat + No cholesterol + Very low in sodium + Low in sugar + High in dietary fiber + High in iron + High in manganese + High in phosphorus + High in potassium + High in thiamin |
Ingredients
2 cans red kidney beans1/2 cup of rice to 1 cup of water
1 stock cube + 1 cup of water
1 leek
2 small onions
salt and pepper for taste
Instructions
1 Dice onions and leek finely.
2 Boil the rice and dissolve the stock cube in a cup of water.
3 Cook leek and onions until soft in a teaspoon of oil, covered.
4 Add beans.
5 And a stock cube and shimmer for 20 minutes at low heat. Serve beans with rice.
Snacks
Chicken Chips
Chicken chips are probably the greatest thing invented after sliced bread. They’re low on carbs, super quick and easy to make and versatile – you can use these as a snack or you can add them to wraps and salads. They can be served with dips and sauces or with boiled or steamed veggies (peas and broccoli for example). They make a tastier and faster alternative to grilled chicken breast.
Sprinkle with pepper and paprika before baking to make them spicy. Use different spice mills for different flavours if you want.
The trick is to cut chicken breasts into even slices. Use the fan or grill setting of the oven and bake at the top shelf. Eat right away or keep in the fridge for up to two days.
Nutrition Facts
 |
2 servings / 170g per serving 340 Calories per serving 50g protein 14g fat 0g carbohydrates |
+ Low in sodium + No sugar + Very high in niacin + High in selenium + High in vitamin B6 |
Ingredients
2 chicken breasts1 teaspoon of olive oil
salt / pepper for taste
Instructions
1 Slice the breasts into two then cut into diagonal strips as illustrated.
2 Put some foil (for easy clean
up) on top of a baking tray. Cover it with a thin layer of olive oil and
place chicken strips on top. Season and turn the strips over - so both
sides have traces of olive oil on them.
3 Bake at 200ºC at the top of the oven for 10 minutes, then flip them over and bake for another 5. Use oven grill setting if itHomemade No-Bake Protein Bars
Protein bars are actually really easy to make on a budget. You just need four basic ingredients: oatmeal, nut butter, cream and protein powder. That’s it - you combine all four, chill overnight and slice into bars. It works out a lot cheaper than buying readymade and it’s a lot healthier, too.
You can use these bars for breakfast or as a snack, depending on how you slice them. They are ideal pre-workout (sessions 1hr+) and post workout (if you are trying to gain weight and put on muscle) snacks. It’s also an easy way to eat more quality food if you are really skinny and you need to bulk up. If you are trying to lose weight, one of these bars in the morning will help you cut back on snacking during the day keeping you fuller longer.
One batch can last you up to two weeks and should be always kept chilled in the fridge. You can use any milk or cream for the recipe but coconut cream works best. You can buy it in any local supermarket in the Asian foods section, it comes in tins and packets, consistency may vary from brand to brand. Coconut cream and milk are often the same thing, just have different labels. You want to find one with the consistency of cooking cream but not as thick as butter.
We use peanut butter for the recipe because it’s the cheapest option. You can use any other butter, coconut or almond butters for example. You can use seed butters if you have a nut allergy. If you have no peanut butter in your country, you can make your own – we’ve got a recipe here.
This recipe is based on protein powder. We use it, again, because it’s cheap. It raises the protein content of the bars and it adds flavour. We use vanilla but you can use any type of protein powder you want as long as it has a flavour – if you use plain protein powder, your bars will come out plain. You can find a no-power protein bar recipe here.
If you are not a fan of protein powder or are not comfortable using it, you can still make the bars using this recipe here. You’ll just need to add extra flavour to the bars but they’ll still come out just as tasty (we use honey for sweetness).
Quick tip: use disposable gloves in the last stage of mixing (when you add oatmeal) – it’ll make the process faster and less tedious. Foil or baking paper can be used for the pan lining. We often cover the bars with baking paper as well to prevent them from drying out.
Nutrition Facts
 12 bars / size per bar 95g 380 Calories per bar 22g protein 22g fat 29g carbohydrates |
 14 bars / size per bar 82g 330 Calories per bar 19g protein 18g fat 25g carbohydrates |
 16 bars / size per bar 70g 290 Calories per bar 16g protein 16g fat 22g carbohydrates |
Ingredients
4 1/2 cups ( 400g ) uncooked oatmeal (quick oats)1 1/3 cups ( 340g ) peanut butter
1 cup ( 250ml ) coconut cream or milk
5 scoops ( 150g ) whey vanilla protein powder
Instructions 
YouTube Video How-To
1 Open a pack or a can of coconut cream. Whisk until the mixture is smooth.
2 Add vanilla whey protein powder and whisk until the mixture becomes smooth.
3 Add peanut butter and mix everything together with a spoon.
4 Add uncooked oatmeal and mix well. You may need to use your hands at this point.
5 Flatten the mix in a dish.
6 Chill in the fridge overnight (or minimum 2hrs) then cut into 12 or 16 bars
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