No Bs

Contents contents 2

INTRODUCTION

4 RECIPES: BREAKFAST

13 RECIPES: MAIN MEALS

34 RECIPES: SNACKS/DESSERT

39 MEAL PLAN MATRIX

41 SHOPPING LIST

1

Lauren Simpson Fi About Lauren Simpson Fitness

I began my fitness journey under the wrong impression of what ‘health and fitness’ is. I believed that cardio machines and classes paired with a restrictive diet was the only way to achieve my goals. After a while I started to realise how incorrect this information was. I started to prioritise resistance training, recovery and reintroducing carbohydrates into my diet, and discovered crazy results! By nourishing my body and treating it with respect, I gained lean muscle to create curves, and found losing fat so much easier and more pain free. My goal now is to teach girls around the world how to make this transition too. I want to help ladies understand that you do not have to be miserable to be healthy! A fit lifestyle should coincide seamlessly with your current life, by making it work for you. You do not have to workout every day or spend hours meal prepping. You can eat the foods that you love, and train at home if you need to! I preach balance and simplicity when it comes to health and fitness, and that is what Lauren Simpson Fitness is all about.

Lauren n o s p m i S xx 2

i

About no bs cookbook I understand that cooking a number of different meals with hundreds of ingredients can be a painful and time consuming process. Although variety keeps things interesting, it can also unfortunately cause less compliance as eating out seems the easier option. So I want to help you find the perfect balance between variety and simplicity. We still need some variety in our diet to ensure that we are getting in a wide range of vitamins and minerals, but we can do this on a daily meal to meal basis, by ensuring for example, lunch and dinner have different vegetables and protein sources. If you are a mum, work shift work, go to University or are just a busy girl, you probably find it difficult to stick to a nutrition regime. I want this cookbook to help you understand the most simple and easy way to stick to your diet - by cooking simple meals! If it comes to the weekend and you have a little more time to be creative with your meals, then do so! Choose the more extensive and fun recipes for this time so that you don’t feel like you are ‘missing out’ on them. By utilising flexible dieting you can incorporate anything you would like into your nutrition regime! My Mastering the Basics of Nutrition E-book #1 has a complete guide to tracking your macros and how to flexible diet, plus even more fun and creative recipes for you to try. Not only do simple meals increase compliancy to your diet, but it also takes out a lot of guesswork. If you are counting your calories and macronutrients, the more ingredients you are using the more possible variance there will be to the actual numbers. By sticking to a few ingredients per meal you are likely going to be tracking an accurate amount of calories. In simple terms, if you want to shred some body fat percentage, try sticking to these simple yet delicious meals! 3

breakfast

4

eggs benedict serves 1

protein 24.5

calories: 447 fats 24.5

carbs 32

INGREDIENTS For the sauce: ½ lemon, zested plus juiced 1 wholemeal english muffin

1 egg yolk

2 eggs

2 tsp butter

1 tbsp white vinegar

30g plain greek yoghurt

1 cup baby spinach

1 tbsp chives, chopped finely ¼ tsp salt ½ tsp pepper

DIRECTIONS 1. To prepare hollandaise sauce; add a bowl over a pan of boiling water to act as a double boiler. Lower heat to medium and add lemon juice and egg yolk to the bowl (use a tea towel to hold the bowl so you don’t burn yourself) and whisk until mixture thickens (around 1 minute) do not let the mixture get too hot as it will curdle. 2. Remove the bowl from heat and whisk in butter until smooth, and then yoghurt mixing until smooth. Next add lemon zest, chives, and season with salt and pepper. 3. Add 1 tbsp white vinegar to boiling water, then turn heat down to low. Crack in eggs and cook for 2-3 minutes for soft poached eggs or 4-5 for hard poached. Remove from water with a slotted spoon. 4. Heat a non-stick pan over medium high heat and add baby spinach and a teaspoon of water and stir until wilted, remove from heat. 5. Toast english muffin and top with wilted baby spinach, poached eggs and hollandaise sauce. 5

Hashserves Browns 4 calories: 365 protein fats carbs

11.5 17 51

INGREDIENTS 4 medium white potatoes, peeled 4 medium parsnips, peeled 2 whole eggs, beaten 2 tbsp whole wheat flour 1 tsp smoked paprika 2 tbsp extra virgin olive oil 1 tsp salt 1 tsp pepper 4 tbsp lite aioli (we used Heinz brand)

DIRECTIONS 1. Grate the potatoes and parsnip and place in a colander. 2. Sprinkle salt over potatoes and parsnip and let sit for 5 minutes then squeeze out excess water. 3. Pat dry with a paper towel and place in a bowl with beaten eggs, flour, smoked paprika, pepper, flour, and 1 tbsp olive oil. Mix until a dough forms. 4. Divide mixture into 8 balls and place on a tray. Flatten each ball with your hand into discs. 5. Heat a pan over medium-high heat and pour in remaining olive oil. 6. Once hot, place hash browns in a pan being sure not to overcrowd the pan (max 4 at a time). 7. Cook for 2-3 minutes each side or until golden brown and cooked through. Remove from heat and enjoy with aioli or your favourite sauce! 6

Green Breakfast Smoothie

MEAL PREP HACK

Make your breakfast the night before! That way you can just grab it from the fridge and go.

serves 1

calories: 370 protein fats carbs

32 10 40

INGREDIENTS 1 scoop OxyWhey Protein of choice (I recommend vanilla ice cream) 1 cup baby spinach leaves ⅓ cup oats 1 cup almond milk (unsweetened) ½ banana, frozen 1 cup ice cubes ½ tbsp peanut butter Optional ½ tsp cinnamon powder

DIRECTIONS 1. Combine all ingredients in a blender and blend until smooth. 2. Pour into a glass and enjoy!

7

Salted Caramel Pancakes serves 1 protein 17

calories: 287 fats 5

carbs 43

INGREDIENTS ½ scoop Blessed Protein powder

½ cup unsweetened almond milk

(I recommend Salted Caramel for this recipe)

1 tsp baking powder

30g oat flour

1 tbsp sugar free maple syrup

½ whole banana

¼ cup mixed berries

DIRECTIONS 1. Heat a non-stick pan over a medium heat. 2. Mash the banana until smooth. 3. Combine with the almond milk. 4. Add the oat flour and baking soda and whisk until smooth. Add the milk slowly and as needed. 5. Pour the mixture into the hot pan to form a pancake and cook until the mixture starts to bubble and they begin to pop. 6. Flip the pancake and cook for another minute or so. 7. Serve the pancake topped with maple syrup and berries. 8

Sweet English Muffins serves 1

protein 6

calories: 200 fats 2

carbs 40

INGREDIENTS

DIRECTIONS

1 whole English muffin

1. Toast the English muffin.

1 tbsp strawberry jam 1 tbsp ricotta cheese

2. Spread the strawberry jam and ricotta on top and serve.

9

egg white scramble serves 1 calories: 322 protein fats carbs

23 9 36

INGREDIENTS 150g egg whites ¼ whole avocado ¼ cup mushrooms 2 slices wholemeal bread

DIRECTIONS 1. Heat a pan over a medium heat. 2. Add the egg whites and scramble. 3. Slice the mushrooms and add to the pan to saute. 4. Mash the avocado. 5. Toast the bread, then spread with the mashed avocado. 6. Top with egg and mushroom scramble.

10

green breaky bowl serves 1 calories: 506

protein 19

fats 38

carbs 22

INGREDIENTS 2 cups kale leaves, stems removed

½ tsp chilli flakes

2 eggs

¼ tsp cumin

1 tbsp white vinegar

1 tsp extra virgin olive oil

1 garlic clove, crushed

2 store bought falafel balls

½ avocado

1/2 tsp salt

1 lemon

1 tsp pepper

DIRECTIONS 1. In a bowl mash avocado, juice of half a lemon, chilli flakes, salt, pepper and cumin until combined. Set aside. 2. Heat a pan over medium high heat and add 1 tsp olive oil. Once hot add kale, garlic, juice of half a lemon and 1 tbsp water. Saute kale for a few minutes or until bright green and tender and most of the water has evaporated. Remove from heat and set aside. 3. Boil a small saucepan of water with 1 tbsp of white vinegar added. Once boiling turn down the heat to low and add eggs carefully one at a time. Cook eggs for 3 minutes for a soft poached egg or 5 for hard poached. Remove from water with a slotted spoon and drain on a paper towel. 4. Heat falafel balls as directed on package. To build your bowl add kale as the base, then top with smashed avo, poached eggs, and falafel. Enjoy! 11

Corn and Zucchini Fritters serves 4

protein 5.5

calories: 240 fats 11

carbs 30

INGREDIENTS 1 cup cooked corn kernels

1 tbsp chia seeds

2 zucchini (ends removed)

1 tsp baking powder

1 brown onion (ends removed and peeled)

Salt

1 tbsp fresh parsley, chopped (plus extra to

Pepper

serve)

1 tbsp olive oil

1 tsp paprika

1 avocado (peeled and sliced)

1 tsp cumin

1 cup cherry tomatoes, halved

½ cup unsweetened almond milk

50ml water

½ cup whole wheat flour

Poached egg (optional: if not vegan)

DIRECTIONS 1. Grate zucchini and onion and place in a colander over the sink. Sprinkle ½ tsp salt over and let sit for 5-10 minutes to release water. Squeeze out excess water and place zucchini and onion in a bowl with corn and chopped parsley. 2. Meanwhile, in a small bowl combine chia seeds and 50ml water and stir to combine. Let sit for 5 minutes or until chia seeds have absorbed water and are a gelatinous texture. Then add to zucchini and onion mixture. 3. Next add almond milk, paprika, cumin, ½ tsp salt, 1 tsp pepper, flour, and baking powder to bowl and mix until batter comes together and any flour lumps are gone. The texture should be a similar texture to pancake batter. 4. Heat olive oil over medium high heat and add ladlefuls of mixture to pan in batches (be sure not to overcrowd the pan). Cook fritters for 2-3 minutes each side or until browned and cooked through. 5. Serve fritters with sliced avocado, cherry tomatoes, remaining parsley and poached egg if using. Enjoy. 12

main meals

13

Poke Bowl serves 1

calories: 304 protein fats carbs

33 6 31

INGREDIENTS 1 can (95g) tuna ½ cup shelled edamame beans 1 tbsp pickled ginger ½ cup cooked brown rice ¼ cup shredded carrot ½ cucumber, diced 1 nori sheet, shredded

DIRECTIONS 1. Assemble the brown rice, edamame beans, carrot, cucumber and drained tuna in a bowl. 2. Top with the shredded nori and pickled ginger.

MEAL PREP HACK

When cooking a recipe that serves one, if you x4 the ingredients then you have four servings to last you the week!

14

Tortilla Pizza serves 1 protein 32 INGREDIENTS 1 (45g) wholegrain tortilla

calories: 482 fats 20

carbs 42 DIRECTIONS

1. Preheat the oven to 180 degrees Celsius.

2 tbsp tomato paste 100g deli leg ham

2. Spread the tomato paste across the tortilla.

20g grated mozzarella cheese ¼ cup olives

3. Spread the ham evenly across the tortilla.

1 tsp dried oregano 4. Slice the olives and spread evenly across the tortilla. 5. Sprinkle the cheese and oregano evenly across the tortilla. 6. Bake for approximately 5-10 minutes.

15

MEAL PREP HACK

Cook a few of the beef patties and freeze them for later in the week!

Cheese Burger serves 1

calories: 250 protein fats carbs

39 11 24

INGREDIENTS 1 sandwich thin 150g lean beef mince ¼ whole onion ½ cup spinach ¼ whole tomato 10g sliced cheddar cheese 5g sugar free BBQ sauce

DIRECTIONS 1. Heat a non-stick pan over medium heat. 2. Mould the mince to form a pattie and add to the hot pan. 3. Slice the onion and add to the pan to saute. 4. Slice the tomato and cheese. 5. Flip the pattie after a few minutes and stir the onion. 6. When the meat is cooked through, assemble the pattie, onion, tomato, spinach and cheese on the sandwich thin. 7. Top with BBQ sauce. 16

Quinoa Sushi serves 1

calories: 541 protein fats carbs

34.5 16 64.5

INGREDIENTS 3 sheets nori 1 cup quinoa (cooked) 120g carrots (1 cup) 100g cucumber (1 cup) 75g avocado 1 can (95g) tuna, oil free 1 tbsp soy sauce (low sodium)

DIRECTIONS 1. Slice up carrot, cucumber and avocado and set aside separately. 2. Place hot water (not boiling) in a shallow bowl and dip a nori roll into the water until the nori softens. 3. Place nori down on wet tea towel or sushi mat and then place ⅓ cup quinoa, ⅓ cup carrot, ⅓ cup cucumber and 25g avocado on nori. 4. Carefully roll up nori and seal edge with a little hot water. Repeat with remaining nori sheets. 5. Serve with soy sauce.

17

Panko Crumbed Fish & CHips serves 4

protein 32

calories: 449 fats 9.5

carbs 58.5

INGREDIENTS 600g white fish (four fillets)

1 tsp pepper

1 cup panko bread crumbs

1 tbsp olive oil

1 egg (beaten)

520g (4 small) sweet potato, peeled

¼ cup whole wheat flour

Olive oil cooking spray

¼ cup fresh parsley (chopped finely)

4 cups rocket leaves

1 tsp salt

1 lemon (cut into wedges)

DIRECTIONS 1. Preheat oven to 180 degrees Celsius 2. Cut sweet potato into fries and place on a lined oven tray. Drizzle over 1 tbsp olive oil, ½ tsp salt and ½ tsp pepper. Mix until coated with oil and place in the oven for 20-30 mins until tender. 3. While sweet potato is cooking, place flour, beaten egg and bread crumbs on three separate plates. 4. Season breadcrumbs with ½ tsp salt, ½ tsp pepper and parsley and mix until combined. 5. One fillet at a time, place fish in to flour mixture dusting off excess, then place in egg and finally in bread crumbs until coated. Repeat with remaining fillets. 6. Place fish onto a lined oven tray and lightly spray both sides with olive oil cooking spray. Place in the oven for 15-20 minutes (flipping halfway). 7. Remove sweet potato and fish from the oven and serve with rocket leaves and lemon wedges. 18

Turkey Tacos serves 1

calories: 458 protein fats carbs

52 12 34

INGREDIENTS 2 soft corn tortillas (18g per tortilla) 200g turkey breast mince ½ whole tomato ¼ cup shredded lettuce ¼ whole onion 1 crushed garlic clove ½ tbsp Mexican seasoning ¼ whole avocado ¼ whole lime

DIRECTIONS 1. Heat a non-stick pan over a medium heat. 2. Dice the onion, and add to the pan with garlic, mince and Mexican seasoning. 3. Stir fry until the meat is cooked through. 4. Dice the tomato and smash the avocado. 5. Heat the tortillas in the microwave. 6. Layer the tortillas with mince, tomatoes, lettuce and avocado. 7. Serve with lime.

MEAL PREP HACK

Prepare a larger amount of the turkey mince for freezing or easy grab and go meals during the week.

19

MEAL PREP HACK

Prepare a bulk amount of couscous and lamb mixture for easy meal prep during the week.

moroccan spiced lamb salad serves 4

calories: 535

protein 34

fats 28

carbs 37

INGREDIENTS 500g lamb mince

1 red onion, peeled

1 tbsp Moroccan seasoning

150g wholemeal couscous

1 tsp cinnamon

2 tbsp olive oil

2 carrots

4 cups mixed salad leaves

2 cucumbers

1 lemon, juiced

1 cup mint leaves, loosely packed

1 tsp smoked paprika

150g grilled capsicum (peppers) strips (drained)

1 clove garlic, crushed

DIRECTIONS 1. Prepare couscous as directed on package. 2. Remove carrot skin and then peel into ribbons with a vegetable peeler. Repeat with cucumber leaving skin on and place into a large bowl. 3. Roughly tear mint leaves (leaving a few whole and reserving for garnish) and place into bowl with drained capsicum strips and mixed salad leaves. 4. Cut red onion finely into strips and place in bowl with cooked couscous. To make salad dressing combine 1 tbsp extra virgin olive oil, lemon juice, smoked paprika and garlic to a small bowl and stir until combined. Pour over salad ingredients and mix until combined. 5. Heat 1 tablespoon of olive oil in a pan over medium high heat add cinnamon and Moroccan seasoning and cook off until fragrant. Next add lamb mince breaking it up with a wooden spoon until crumbled. Cook until browned and cooked through (around 5 minutes). Once cooked, remove from heat. 6. To assemble salad, divide salad ingredients between four plates and top with lamb mince and mint leaves. 20

MEAL PREP HACK

Can be frozen up to 3 months for future easy meal prep.

beef shepherd’s pie serves 8 calories: 311 protein

fats

carbs

15

29

15

INGREDIENTS 1 kg lean beef mince

1 tbsp olive oil

4 carrots (peeled)

1 tbsp cornflour

4 stalks celery (leaves removed) 2 cups frozen peas

Topping:

2 onions (ends removed and peeled)

4 potatoes

1 tbsp tomato paste

½ head of cauliflower

2 bay leaves

¼ cup milk

1tsp dried thyme

40g butter

1 tsp dried rosemary

Salt

2 cups salt reduced beef stock

Pepper

1 tbsp worchestershire sauce

Olive oil spray

DIRECTIONS 1. Preheat oven to 180 degrees Celsius 2. To prepare vegetables for pie base finely chop onion, carrots and celery. To prepare vegetables for topping, peel and chop up potatoes into small pieces. Remove leaves from cauliflower and chop into florets. 3. Heat olive oil in a large pan over medium high heat. Once hot, add onion to pan and saute until translucent. Add beef mince and cook until browned (about 5 minutes). Then add carrots, celery, tomato paste, bay leaves, thyme, rosemary, worchestershire sauce and cook for about 10 minutes or until vegetables have softened. 4. Next add stock to pan and bring pan to boil then reduce to a simmer for 20 minutes. 5. In a small bowl add cornflour and 1 tbsp water and stir until a paste forms. Add cornflour to pan with frozen peas and stir until mixture resembles a pie filling consistency, season as desired. Remove bay leaves and discard then turn off heat and set aside. 6. While the pie filling is cooking, add potato and cauliflower to a pot filled with boiling water and boil until softened. Remove from heat and drain. Add potato and cauliflower back to pan with milk, butter, salt and pepper and mash until you reach desired consistency. 7. To prepare pie grease a large oven dish and spread pie filling over base. Top with mash mixture and spray with olive oil. Cook in oven for 20-30 minutes or until topping is golden. Serve.

21

asian chicken salad serves 4 calories: 285

protein 32

fats 9

carbs 20

INGREDIENTS 500g chicken breast

2 inch fresh ginger

2 spring onion, green part and white

1 clove garlic (crushed)

½ red cabbage,

1 tbsp salt reduced soy sauce

2 cucumbers

1 tbsp Rice vinegar

2 carrots

1 tbsp olive oil

½ cup coriander

1 tbsp honey

1 cup Mint

1 tbsp sesame seeds

DIRECTIONS 1. Bring a medium sized pan of water to boil. Slice 1 inch of ginger in to thin slices and add to water. 2. Remove any fat from chicken and place in boiling water. Simmer for 15 minutes or until cooked through. Discard ginger, remove chicken from water and stand for 5 minutes. Once cool enough to handle shred chicken using two forks then add to a large bowl. 3. Chop red cabbage and spring onion finely and add to bowl. Next, peel carrots, remove ends and cut into thin matchsticks. Remove ends from cucumber and cut into thin matchsticks. Roughly tear mint and coriander and add to bowl with carrots and cucumber. Mix salad until combined. 4. Grate remaining ginger and add to a small bowl with crushed garlic, soy sauce, rice vinegar, sesame oil, olive oil, honey and sesame seeds. Mix until combined and pour over salad. Toss until combined and serve.

22

Spicy Satayserves Tofu Burgers 4 calories: 706

protein 41.5

fats 40

carbs 46

INGREDIENTS 600g firm tofu

Satay marinade:

4 wholewheat burger buns

½ cup natural peanut butter

1 carrot

1 tbsp soy sauce

1 cucumber

½ cup coconut milk

¼ cup coriander

1 tsp sesame oil

200g bean sprouts

2 cloves garlic (crushed)

8 baby cos lettuce leaves

Juice of 1 lime 1 red chilli

DIRECTIONS 1. To make marinade, chop chilli finely (remove seeds if wanting a more milder dish) and add to a small bowl with peanut butter, soy sauce, coconut milk, sesame oil, garlic and lime juice. Mix until combined. 2. Remove tofu from the package and pat dry with paper towels to absorb water. Then slice into 8 even slices. 3. Heat up a grill to high heat and brush tofu with satay sauce reserving around 4 tbsp to use later. Cook tofu for 3 minutes each side or until grill marks form and tofu is heated through. 4. Meanwhile cut the burger buns in half and slice carrot, cucumber and lettuce finely. 5. Spread 1 tbsp of remaining marinade on each burger bun, then top with carrot, cucumber, lettuce, bean sprouts, tofu slices and coriander. 23

vegetarian Burrito serves 1

calories: 445 protein fats carbs

20 10 69

INGREDIENTS 1 large (45g) flour tortilla 100g canned refried beans ½ cup spinach 50g canned corn ½ whole carrot grated 20g low fat grated cheddar cheese 2 tbsp tomato salsa 1 tbsp no fat Greek yoghurt

DIRECTIONS 1. Heat the refried beans in a pan or in the microwave. 2. Grill the tortilla for a few minutes. 3. Layer the tortilla with beans, spinach, corn, carrot and cheese. 4. Top with tomato salsa and Greek yoghurt.

24

teriyaki tofu stir fry serves 1 protein 25

calories: 560

INGREDIENTS 150g firm tofu

fats 16

carbs 78 DIRECTIONS 1. Chop the tofu and broccoli.

30g teriyaki sauce (from sachet or bottle) 1 spring onion

2. Heat the sesame oil over a medium heat in a pan and add the

½ whole lime

teriyaki sauce after a minute.

200g broccoli 100g baby corn

3. Add the tofu, broccoli and baby corn and stir fry until everything is

¾ cooked basmati rice

cooked.

½ tbsp sesame oil 4. Chop the spring onion. 5. Serve the stir fry over the cooked rice, and top with lime and spring onion.

MEAL PREP HACK

Schedule your meal prep time into your week, just like an appointment.

25

Korean spring onion and tofu pancakes serves 4

calories: 384

protein 17.5

fats 22

carbs 28

INGREDIENTS 1 bunch spring onions, ends removed

4 tbsp extra virgin olive oil

1 block firm tofu (300g)

¾ cup ice water

2 cloves garlic, crushed ¾ cup wholewheat flour

Dipping sauce:

2 tbsp cornflour

1 tbsp low sodium soy sauce

1 tsp salt

1 tbsp rice vinegar

1 tsp pepper

1 tsp sesame oil

1 egg, beaten

1 tsp chilli flakes optional

DIRECTIONS 1. To make dipping sauce combine soy sauce, rice vinegar, sesame oil and chilli flakes if using, mix to combine. 2. Chop up spring onions finely and set aside. Next drain tofu and pat dry with a paper towel. Crumble into small pieces. 3. In a bowl combine wholewheat flour, cornflour, salt, pepper, beaten egg, garlic and ice water and whisk until batter forms. Whisk out any lumps of flour. If batter is too thick add a little water (batter should be similar to a regular pancake consistency). 4. Heat 1 tbsp of oil in a non-stick pan over medium high heat. Once the pan is hot, add ¼ of the batter (use a ladle to spread batter in a thin layer over pan) and sprinkle ¼ of the spring onions and tofu on top of batter. Cook for 4 minutes or until the bottom is crisp and carefully flip over. Cook for another 4 minutes or until the other side of the pancake is crispy and the spring onions have crisped up. Repeat the process with the remaining batter.

26

5. Serve pancakes with dipping sauce.

baked spicy chicken thigh serves 4

calories: 455

protein 33

fats 18

carbs 40

INGREDIENTS 4 skinless chicken thighs (approximately 150g)

800g sweet potato

2 tbsp olive oil

1 tsp salt

2 tsp paprika

1 tsp pepper

2 tsp cumin 1 tsp cayenne pepper

DIRECTIONS 1. Preheat the oven to 180 degrees celsius. 2. Lay 2 sheets of baking paper over 2 separate baking trays. 3. Slice the sweet potato into chunks or wedges and lay over one baking tray, then cover in salt and pepper. Put this tray into the oven. 4. Combine the olive oil and spices in a bowl. 5. Toss the chicken thighs through the spice mixture until they are coated. 6. Lay the chicken in the other baking tray, and add to the oven about 20 minutes after the sweet potato. 7. Bake for another 10-15 minutes or until cooked through. 8. Serve the chicken thigh with sweet potato. 27

hearty greek salad serves 4

calories: 356 protein fats carbs

15 8 56

INGREDIENTS 200g dry couscous 1 cup canned red kidney beans 1 whole cucumber 1 whole red bell pepper ½ whole red onion 1 cup cherry tomatoes 2 parsley stalks 80g feta cheese 4 tbsp Greek salad dressing

DIRECTIONS 1. Cook the couscous as per packet instructions. 2. Drain the red kidney beans and place in a large bowl. 3. Dice the cucumber, red bell pepper, red onion, cherry tomatoes and parsley then add to the bowl. 4. Crumble the feta and add to the bowl. 5. Drizzle the Greek dressing into the bowl. 6. Once the couscous is cooked, let cool then add to the salad. 7. Toss all the ingredients together.

28

Chicken Pho serves 4

calories: 409

protein 37

fats 5

carbs 55

INGREDIENTS 500g chicken breast

1 bunch vietnamese basil leaves

1 litre chicken stock or bone broth

1 cup coriander, ends reserved

1 litre water

200g bean sprouts

1 tbsp fish sauce

2 carrots

2 red chillis, chopped (plus extra to serve)

2 zucchini

1 stalk lemongrass, ends cut

200g Brown rice noodles

1 inch ginger, grated

1 lime, cut in wedges

DIRECTIONS 1. Cook brown rice noodles according to package directions and place into four bowls. 2. Cut coriander ends finely and bruise lemongrass with the back of a knife to release oils then cut in half. 3. To make stock add chicken stock, water, fish sauce, coriander ends, lemongrass, and ginger. Bring to boil and let simmer for 10-20 minutes. 4. While the stock is cooking, remove any fat from chicken breast and slice thinly. Cut ends off carrots and zucchini then cut into thin match sticks. 5. Add carrot and zucchini to broth and let cook for a couple of minutes or until they start to soften. Then add chicken slices and cook for 2-3 minutes or until chicken is cooked through. Remove lemongrass from broth and discard. 6. Ladle chicken, carrots and zucchini evenly over noodle bowls then pour over broth. Top with basil and coriander leaves, bean sprouts, lime wedges and extra chilli if desired.

29

Chicken Pesto pasta serves 4

calories: 415 protein fats carbs

30 16 37

INGREDIENTS 400g raw chicken breast 2 tbsp olive oil 200g whole wheat penne pasta 1 cup cherry tomatoes 1 cup spinach ¼ cup pesto sauce

DIRECTIONS 1. Cook the pasta as per packet directions. 2. Dice the chicken breast. 3. Heat the olive oil in a pan over a medium heat. 4. Add the chicken and stir fry until cooked through. 5. Dice the cherry tomatoes. 6. Once the pasta is cooked, drain the water and add the chicken, vegetables and pesto sauce to the pot. 7. Place over a low heat and combine all the ingredients for approximately one minute.

30

MEAL PREP HACK

Swap the lamb mince for chicken, turkey, or beef mince. Can even be made with chickpeas or lentils for a vegetarian option.

Greek Lamb Wraps serves 4

calories: 632

protein 37

fats 30

carbs 53.5

INGREDIENTS 500g lamb mince

2 tomatoes, sliced thinly

8 wholegrain mini wraps or pitas

1 cup Iceberg lettuce, shredded

2 lemons (1 juiced, 1 cut in wedges)

1 cucumber, sliced thinly

2 cloves garlic, crushed

1 red onion, sliced thinly

10g fresh oregano, chopped finely

1 tsp salt

1 tbsp olive oil

1 tsp pepper

100g tzatziki dip

DIRECTIONS 1. Heat a pan over medium high heat and add olive oil. Once hot, add lamb mince, juice of 1 lemon, garlic, and oregano. Cook for around 5 minutes or until mince has browned and is cooked through. Season with salt and pepper. 2. To make wraps add two wraps to a plate and spread with ¼ of the tzatziki dip between the two wraps on each plate. Add tomato, lettuce, cucumber and red onion. Top with lamb mixture and a squeeze of lemon.

31

Fish Tacos serves 1

calories: 461 protein fats carbs

25 20 46

INGREDIENTS 3 corn tortillas (18g per tortilla) 100g white fish ¼ avocado ½ cup shredded cabbage 1 tsp cumin 1 tsp paprika ½ tsp garlic powder ½ tsp chilli powder 1 tbsp sour cream ½ tbsp olive oil ¼ whole lime

DIRECTIONS 1. Combine the olive oil and spices in a bowl, then coat the fish in this mixture. 2. Heat a non-stick pan over a medium heat and cook the fish. 3. Heat the tortillas as per packet instructions. 4. Layer the cabbage, sliced avocado, fish and sour cream evenly across the 3 tortillas. 5. Serve with lime wedge

32

Tempeh Korma serves 4 protein 26

calories: 421 fats 17

INGREDIENTS 400g tempeh

carbs 41 DIRECTIONS

1. Heat the olive oil in a pan over a medium heat.

1/2 cup korma curry sauce 1 tbsp olive oil

2. Chop the tempeh and vegetables into chunks.

200g green beans 200g broccoli

3. Add the curry sauce to the pan, followed by the tempeh

2 cups cooked basmati rice

and vegetables. 4. Let simmer for 10 minutes, stirring occasionally. 5. Serve with rice.

MEAL PREP HACK

If you don’t think you will eat all your meal prep this week, freeze it for the following week (or for when you are caught without anything prepared.)

33

snacks/dessert

34

Chocolate Protein Mug Cake serves 1

calories: 195 protein fats carbs

28.5 2 16

INGREDIENTS 1 scoop OxyWhey Delicious Chocolate flavour 1 tbsp whole wheat flour 60g apple sauce unsweetened (¼ cup) ¼ tsp baking powder ¼ tsp salt 30ml almond milk (unsweetened) 1 egg white

DIRECTIONS 1. Combine dry ingredients in a mug and stir until combined. 2. Pour in apple sauce, almond milk and egg white and mix until a batter forms. 3. Place in a microwave and cook on high for 1-2 minutes (depending on your microwave). 4. Check the mug cake at 1 minute, if it has risen and looks cooked through it’s ready. 5. Top with your favourite macro friendly toppings and enjoy! 35

No Bake Cookies and Cream mini cheesecakes serves 6

protein 14

calories: 205 fats 10.5

carbs 13

INGREDIENTS 6 oreo cookies

125g light cream cheese

25g butter (melted)

20g 70% dark chocolate (shaved)

2 scoops EHP Labs Isopept Zero Cookies and Cream

75g fresh strawberries (halved)

170g unsweetened greek yoghurt

Olive oil cooking spray

DIRECTIONS 1. Place oreo cookies in a zip lock bag and crush on a bench with a rolling pin or something similar until cookies are finely crumbled. 2. Line a 12 capacity muffin tin pan with muffin liners and lightly spray with olive oil cooking spray. 3. In a bowl combine oreo cookies with melted butter until mixture is moistened. 4. Separate cookie mix evenly between muffin tins and flatten down with a spoon or your fingers. Place in the fridge for 10-15 minutes or until firm. 5. Next combine EHPLabs Isopept Zero Cookies and Cream protein powder, greek yoghurt, and cream cheese and mix until smooth. 6. Remove cookie mix from fridge and carefully pour over cookies and cream mix on top of cookie bases. Place in the fridge for 1-2 hours or until firm. 7. Remove cheesecakes from the fridge and top with dark chocolate shavings and strawberries. 36

Easy Apple Crumble serves 8

protein 2 INGREDIENTS 800g canned apple slices (no added sugar)

calories: 170.5 fats 5

carbs 29 DIRECTIONS

1. Preheat oven to 180 degrees Celsius

2 tsp cinnamon 1 tsp nutmeg

2. Combine cinnamon, nutmeg, allspice and salt in a bowl and mix to

1/2 tsp allspice

combine.

½ tsp salt 1 cup rolled oats

3. Drain apples and place in a greased baking pan with half the spice

¼ cup wholewheat flour

mixture and stir to combine.

2 tbsp maple syrup 25g butter or nuttelex (melted)

4. Mix oats, remaining half of the spice mixture, flour, maple syrup, melted

1 tbsp olive oil

butter and olive oil in a bowl and mix until crumbly. 5. Top apples with crumble mixture and bake for 20-25 minutes or until apples are warmed and crumble topping is golden and crunchy.

MEAL PREP HACK

Use the oven! You can bake multiple different vegetables and even proteins all at once.

37

high protein banana bread serves 12

calories: 134

protein 10.5

fats 5

carbs 11

INGREDIENTS 450g mashed banana

1 tbsp olive oil

2 whole eggs

2 tsp cinnamon

4 egg whites

1 tsp nutmeg

3 scoops OxyWhey Protein powder Vanilla flavour

1 tsp vanilla extract

1 cup whole wheat flour (or gluten free baking flour)

2 tsp baking powder

¼ cup smooth peanut butter ¼ cup apple sauce unsweetened

DIRECTIONS 1. Preheat oven to 180 degrees Celsius 2. Whisk whole eggs and egg whites together until lightly beaten then mix in mashed banana, apple sauce, peanut butter, olive oil and vanilla extract. Mix until smooth. 3. Next, add in Oxywhey, flour, cinnamon, nutmeg, and baking powder. Stir until combined and no flour or protein powder clumps remain. 4. Pour into a lined and greased loaf pan and place in the oven for 40 minutes or until risen and golden (test to see if it’s ready by inserting a skewer, if it comes out clean the loaf is ready). 5. Let cool for 5-10 minutes before removing from the pan. Cut into 12 slices and enjoy. 38

Meal plan matrix

39

Meal plan Matrix You can use this matrix as your weekly meal planner, or even just as an example. I have included 3 different calorie levels (1650, 1850 and 2050 calories). There are 5 meals each day, which are the same across the week! This means that you can bulk prepare the meals on Sunday ready for the week. There are minimal ingredients needed, as you are not changing up the meals every day either, so this is super cost effective! If you prefer, you can use this matrix and eat the same meals Monday to Friday, and then flexible diet on the weekend. This allows you to go out for a meal or get a little more creative in the kitchen.

1650 calories meal 1

meal 2

meal 3

meal 4

meal 5

Egg White Scramble

Vegan Salted Caramel Pancakes

Chicken Pesto Pasta

Korean Pancakes

322 Calories

287 Calories

415 Calories

Corn and Zucchini Fritters 240 Calories

384 Calories

1850 calories meal 1

meal 2

meal 3

meal 4

meal 5

Green Breaky Bowl

Sweet English Muffin

Tortilla Pizza

506 Calories

200 Calories

483 Calories

No Bake Cheesecake 205 Calories

Panko Crumbed Fish and Chips 449 Calories

2050 calories

40

meal 1

meal 2

meal 3

meal 4

meal 5

Hash Browns

Green Breakfast Smoothie Bowl

Tempeh Korma

Satay Tofu Burger

365 Calories

370 Calories

421 Calories

Chocolate Mug Cake 195 Calories

706 Calories

shopping list

41

My Weekly Shopping cart When I go to the supermarket for my weekly shop, I always bring a list with me so I know exactly what I need. That way I can be in and out, making a beeline for the items on my list without being distracted by anything else! Every week my shop is pretty similar, as I tend to eat similar foods. This way I know what makes me feel good and energised!

Protein Lean Turkey Breast Mince or

Chicken Breast

Turkey Breast Mince Burgers

EHPLabs OxyWhey

Lean Beef Mince

Tuna Cans

Eggs and Egg Whites

carbohydrates Corn Thins

Corn Chips

Sandwich Thins

Halo Top Ice Cream

Wraps Rice Cups

fats fruit & veg

Feta cheese

Apples

Lettuce

Blueberries

Spinach

Capsicum

Green beans

Mushroom

Beetroot

Zucchini Bok Choy Cherry tomatoes

Butter Avocado

condiments Stir Fry Sauce Sachets (Teriyaki, Satay, Chinese Stir Fry, etc.) Sugar-free BBQ sauce Taco seasoning sachets

42

sign off I truly hope that these recipes and the information with them will help you to discover new creativity in the kitchen and help you to actually stick to your diet without being tempted by takeaway or uber eats. Remember that eating healthy doesn’t mean boring, it means eating delicious yet easy to prepare meals!

happy cooking,

Lauren n o s p m i S xx

http://www.laurensimpsonfitness.com/

A huge thank you to Sandra (@candyfloss_lsf) for her incredible food photography used throughout this e-book!

43