Macro Recipe Book Vol 3

VOL3
five by five
in partnership with | Stephanie Elswood
INTRODUCTION
F I V E BY F I V E
FIVE BY FIVE
5 ingredients 5 unique recipes HOW TO WORK
OUT YOUR
Welcome to the Macro Recipe Book Volume 3, Five By Five, co-written MACROS
and produced by Dan Wheeler, Director of Life Changing Fitness and
Stephanie Elswood, Healthy Chef Steph. LOG IT, COOK IT, FUEL IT
Stephanie Elswood is the awesome woman behind change their mindsets to eating proper nutritious meals
Healthy Chef Steph, and has an excellent eye for recipes, instead of the fad diets they are currently being sold.
design and flavour. Combine this with the nutritional
And, after the global success of the Macro Recipe Book 2,
knowledge of Life Changing Fitness and the result is 35
each recipe will also feature the My Fitness Pal barcodes,
fantastic recipes.
which can easily be scanned and automatically updated
The Five By Five macro recipe book has been designed into your My Fitness Pal diary.
with families and students in mind with the intention of
This book is not being sold as a healthy recipe book, but
creating affordable recipes, using the same 5 ingredients
what it does have is a good mixture of low carb recipes,
to create 5 completely different mouth watering meals.
high protein recipes, high dietary fat recipes, healthy
Each recipe section has 5 core ingredients, which youll treats, low calories meals and good hearty meals. All
find in your local supermarket, they also include a our meals are made from single food ingredients, and
selection of everyday ingredients youll usually have in therefore full of nutrition. It is designed so YOU can have
your pantry e.g. flour, milk (these are not listed as essential the flexibility of choosing which meals you desire, and
ingredients). within a macro based nutritional plan, you can quantify
and eat all your meals guilt free.
For each recipe we specify the fats, carbs, proteins and
calorific value. We also give you an index of allergens After all why should we feel guilty over eating good
suited to everyones dietary needs. nutritious foodsenjoy!
Although I am not a fan of Weight Watchers we have

included a Weight Watchers Pro Points value for each
meal. The intention is to convert their audience and
The Macro Recipe Cook Book

For Men For Women
How to work out your macros
MACROS
Macros is a shortening of the term Macronutrients. There are four

Macronutrients: Protein, Fats, Carbohydrates and Fibre.
PROTEIN How To Work Out Your Macros
Proteins main function is to build and repair body tissues Here are some easy, step by step instructions:
and structures. It also has an impact in the synthesis
of hormones, enzymes and other regulatory peptides. STEP 1. Calculate your BMR using a BMR calculator:
Protein is used for energy if Carbohydrate and Fat intake http://www.bmi-calculator.net/bmr-calculator/
is low in the diet.
BMR stands for Basal Metabolic Rate. This is the amount
1 gram of Protein contains 4 Calories. Recommended of energy expended by the body while at rest in a neutral
PROTEIN PROTEIN
Protein intake is 1.7-2.5g per kg depending on the temperature environment. Its the energy required to
Goal Weight Loss: Multiply 1.8 by your total Body Goal - Weight Loss: Multiply 1.4 by your total Body
individual and their goals. keep all the organs functioning correctly and the body
Weight in kilograms Weight in kilograms
temperature stable. This accounts for about 60% of
CARBOHYDRATES Calories burned in a day. Knowing your personal BMR

in Calories and how its calculated can help you be more
Goal Maintenance: Multiply 2 by your total Body
Weight in kilograms
Goal - Maintenance: Multiply 1.75 by your total Body
Weight in kilograms
Carbohydrates are the chief source of energy for all body
successful in weight loss, maintenance or weight gain.
functions and muscular exertion. Parts of the Central Goal Weight Gain: Multiply 2.25 by your total Body Goal - Weight Gain: Multiply 2 by your total Body Weight
Nervous System (CNS) rely exclusively on Carbohydrates. Weight in kilograms in kilograms
Carbohydrates contain Fibre, which are important for the
STEP 2. Choose your Activity Level:
Pick an Activity Level that best suits your daily lifestyle
function and the movement of the bowel, and regulation FAT FAT
to use in calculating your Macros. This will create more
of the bodys absorption of glucose. Goal Weight Loss: Multiply 0.8 by your total Body Goal - Weight Loss: Multiply 0.8 by your total Body
personally tailored and accurate goals for your Macros.
Weight in kilograms Weight in kilograms
1 gram of Carbohydrate contains 4 Calories.
Little to no exercise - e.g. a desk job. Activity Level: 1.2
Recommended Carbohydrate intake should be between Goal Maintenance: Multiply 1 by your total Body Goal - Maintenance: Multiply 1 by your total Body Weight
45-65% of total Calories depending on the individuals Lightly active - some of the day spent standing and Weight in kilograms in kilograms
lifestyle and goals. walking. Activity Level: 1.4
Goal Weight Gain: Multiply 1.2 by your total Body Goal - Weight Gain: Multiply 1.2 by your total Body
Moderately active - on your feet most of the day, e.g. a Weight in kilograms Weight in kilograms
FAT sales person. Activity Level: 1.7
Fats are the most concentrated source of energy in CARBOHYDRATES CARBOHYDRATES
Highly intense, hard daily work - e.g.. long hours on a
the diet. They provide energy, improve the function of You will need to calculate the Calories youre getting from You will need to calculate the Calories youre getting from
building site. Activity Level: 1.9
hormones and protect delicate organs. They also help to Protein (multiply grams by 4) and Fats (multiply grams by 9). Protein (multiply grams by 4) and Fats (multiply grams by 9).
provide the fuller for longer feeling. You will then need to take your BMR and multiply it by
Once you have those figures, add them together and then Once you get those figures, add them together and then
your chosen Activity Level.
1 gram of Fat contains 9 Calories. Recommended Fat subtract the value by your total Calorie intake to receive subtract this figure by your total Calorie intake to receive
intake is 0.9-1.1g per kg depending on the individuals the Calories you will be getting from your Carbohydrates. the Calories you will be getting from your Carbohydrates.
lifestyle and goals.
STEP 3. Calculate Protein, Fat and Carbohydrate intake: To turn the Calories into grams, simply divide the value To turn the Calories into grams, just simply divide it
by four. by four.

EXAMPLES WITH THE GOAL OF WEIGHT LOSS
My Fitness Pal
Note these are generalised examples and it is advised that you seek nutritional guidance from a nutrition coach,
such as Life Changing Fitness. This will provide you with a more detailed and accurate set of Macro goals, taking
into account your aims and lifestyle. This will provide you with better results.
Example 1 John Example 2 Jane PATH TO SUCCESS
Sex: Male Sex: Female
So now that we have learned about Macronutrients and how many

Age: 25 years old Age: 25 years old
Weight: 100kg Weight: 50kg
Height: 180cm
Activity Level: 1.4
Height: 165cm
Activity Level: 1.4
Calories are in each nutrient, we need to introduce this to the real
1. Calculation of BMR using the BMR calculator 1. Calculation of BMR using the BMR calculator
world and see how to apply it to your goals. To do this we need a calorie
counter application. The application I prefer is called MyFitnessPal.
(available online) adding in his gender, age, height (available online) adding in Janes gender, age, height
and weight. Johns BMR turned out to be 2149kcals. and weight. Janes BMR turned out to be 1312kcals.
2. John will then take the BMR figure and multiply it by the 2. Jane will then take the BMR figure and multiply it by the
In a nutshell, MyFitnessPal will enable you to track your target. You will need to ignore this information and also
Activity Level that best suits his lifestyle. Activity Level that best suits her lifestyle.
Macronutrient intake. any of the red alerts that you may also get. In a nutshell:
So for John it would be: So for Jane it would be:
just focus on MFPs summary sheet.
2149 (BMR) x 1.4 (activity level) = 3009kcals 1312 (BMR) x 1.4 (activity level) = 1836.8kcals MyFitnessPal is a great application to track Calories,
although it does have some drawbacks. I will explain In Summary: you have complete freedom with your own
3. Protein: 1.8 multiplied by Body Weight in kilograms. 3. Protein: 1.4 multiplied by Body Weight in kilograms.
how to look past those drawbacks and just focus on the diet as long as you meet your Macronutrient targets by the
Protein would be: 1.8x100(kg) = 180g Protein would be: 1.4 x 50(kg) = 70g
information you need to succeed. end of the day.
4. Fat: 0.8 multiplied by Body Weight in kilograms. 4. Fat: 0.8 multiplied by Body Weight in kilograms.
When you open up the application, you will be given a And this is the path to success!
Fat would be: 0.8x100(kg) = 80g Fat would be: 0.8 x 50(kg) = 40g
choice to specify your own Macronutrient targets. These
5. Carbohydrates: As explained above, calculate the 5. Carbohydrates: As explained above, calculate the targets you can either follow from the example meal plan
Calories John is getting from both Protein and Fat. Calories Jane is getting from both Protein and Fat. in this document, or, if you know your own Macros, you
can use those instead. However neither of these will tally
So for John: So for Jane: up with the Macronutrient ratios that the application will
Protein would be 180 x 4 = 720kcals Protein would be 70 x 4 = 280kcals allow you to set.
Fat would be 80 x 9 = 720kcals Fat would be 40 x 9 = 360kcals
One of the applications drawbacks is that you cant
Add Protein and Fat together: 720 + 720 = 1440 Add Protein and Fat together: 280 + 360 = 610
set custom Macronutrients. It only allows you to set
Then John will subtract this total by his total daily Then Jane will subtract this total by the total daily Macronutrients based on percentages rather than specific
Calorie intake. Calorie intake. quantities.
3009 (BMR) - 1440 (Fat & Protein kcals) = 1569 (remaining 1837 (BMR) - 610 (Fat & Protein kcals) = 1227 (remaining So in a real world example, you may eat 300g of
Calories) Calories) Carbohydrates, 200g of Protein and 100g of Fat, but you
wont be able to specify those quantities in the application
Then divide that by four to get his Carbohydrates in Then divide that by four to get her Carbohydrates in
to hit those targets.
grams. 1569 / 4 = 392 grams. 1227 / 4 = 306
Instead, you will need to utilise the Summary Page within
Therefore Johns Carbohydrate intake is 392g Therefore her Carbohydrate intake is 306g
the MyFitnessPal on a day-to-day basis to keep track
of the Macronutrients that you are consuming. So, for
example, on any given day, your Summary Page may
TOTAL MACROS FOR JOHN TOTAL MACROS FOR JANE feedback that you have hit your relevant targets of 300g of
Protein = 180g Protein = 70g Carbohydrates, 200g of Protein and 100g of Fat, however
Fat = 80g Fat = 40g MyFitnessPal will tell you that you are over your Calorie
Carbohydrates = 392g Carbohydrates = 306g

SWEET BREAKFAST
LOG IT, COOK IT, FUEL IT
People that know me know I have the biggest sweet tooth! So

satisfying my cravings at breakfast seems like the perfect
solution! Here are 5 delicious, sweet and high protein ways to
start the day! Some can be made the night before so there is NO
excuse to skip breakfast!

Protein Pancakes
SWEET B
R E A K FA S T
Shopping SERVES 1
Ingredients Pantry Essentials Toppings
Milk: 60ml Yoghurt: 120g
Protein powder: 40g
Flour: 15g Berries: 50g
Egg: 1 whole large egg
Oil: 15ml
Egg whites: 2 large egg whites
Directions Macros
1 Mix the ingredients for the pancakes in a jug or food
processor. The mixture should be a thick, but pourable
Carbs 26g
consistency.
Fats 22g
2 In a pan heat some of the oil on a low heat.
3 Pour in a little of the pancake mixture and let it spread to Protein 74g
the size of your palm.
4 Leave until the edges start to brown.

5 Using a spatula, flip the pancake and cook the other side.
6 Repeat this method until all the mixture is cooked. KCALS
7 In a microwave or in a pan, heat the berries until the juices NO NO NO NO NO NO NO NO weight watchers
start to disperse. Stir well until it resembles a runny, jam
like consistency.
590 dairy eggs gluten wheat soya MSG nuts trans fats pro points - per serving
8 Top your pancakes with the yoghurt and jam and enjoy!
15
Note: Image contains some fruit garnish for illustrative purposes. Not included in macro/calories.

Smoothie
SWEET B
R E A K FA S T
Shopping SERVES 1
Ingredients Pantry Essentials
Milk: 100ml
Protein powder: 35g
Yoghurt: 80g
Berries: 75g
Oats: 30g
Directions Macros
1 Place all ingredients in a blender and blend until smooth. Carbs 26g
2 This can be made the night before and left in the fridge so
is perfect for early mornings! Fats 4g
Protein 39g
KCALS
NO NO NO NO NO NO NO NO weight watchers
Note: Image contains some fruit garnish and chocolate shavings for illustrative purposes. Not included in macro/calories.

Protein Bowl
SWEET B
R E A K FA S T
Shopping SERVES 1
Ingredients Pantry Essentials Toppings
Milk: 15ml Berries: 50g
Protein powder: 35g
Yoghurt: 140g
Directions Macros
1 Mix all the ingredients in a bowl until smooth. Carbs 28g
2 Top with the berries or slowly heat them until the juices
start to disperse. Stir well until it resembles a runny, jam Fats 2g
like consistency.
Protein 48g
KCALS
Note: Image contains some fruit garnish for illustrative purposes. Not included in macro/calories.

Overnight Protein Parfait
SWEET B
R E A K FA S T
Shopping SERVES 1
Ingredients
Protein powder: 20g
Yoghurt: 200g
Oats: 35g
Berries: 50g
Directions Macros
1 Mix together the protein powder and yoghurt. Carbs 55g
2 In a bowl or jar layer the yoghurt, oats and fruit.
3 Leave in the fridge overnight.
Fats 6g
4 This is the perfect recipe for an early morning when you do Protein 48g
not have enough time to make something substantial.
KCALS
12
Note: Image contains some additional berries on top for illustrative purposes and are not included in the macro/calories.

Porridge
SWEET B
R E A K FA S T
Shopping SERVES 1
Semi skimmed milk: 350ml
Oats: 50g
Cinnamon: to taste
Protein powder: 35g
Yoghurt: 80g
Berries: 25g
Directions Macros
1 Put the oats in a saucepan, pour in the milk and add a tsp
of cinnamon (at this stage you can also add the berries.
Carbs 64g
They will be warm and soft in your porridge. If not leave to
one side as a topping later).
Fats 11g
2 Bring to the boil and simmer for 4-5 minutes, stirring Protein 53g
occasionally and ensuring that it does not stick to the
bottom of the pan.
3 When warmed through and thickened, stir in the protein

powder until well combined.
4 This can also be made in a microwave. Mix the oats, milk, KCALS
cinnamon and berries in a bowl and heat for 4 minutes,
stirring half way through.
5 Top with yoghurt and more berries.

15
Note: Image contains some additional berries on top for illustrative purposes and are not included in the macro/calories.

SAVOURY BREAKFAST
When it comes to breakfast you just can't beat bacon, avocado
and egg! It will forever be my favourite combination and that's
why this chapter has 5 options to mix it up! This way you can eat
all the avos and eggs you want and never have the chance to get
bored of it! After all, they do say breakfast is the most important
meal of the day, so you have to make it exciting!

Classic Brunch
SAVOUR
Y B R E A K FA S T
Shopping SERVES 1
Ingredients
Brown bread: 1 slice Spinach: 20g
Eggs: 2 large whole
Bacon: 2 rashers
Avocado: 50g
Directions Macros
1 Cook the eggs.
a. Scrambled: Mix 1 Whole Egg with three egg whites,
Carbs 15g
20ml milk, salt and pepper. In a pan heat oil or butter. Add
the egg mixture. As the eggs begin to set, gently whisk.
Fats 28g
Protein
b. Fried: Heat a little oil in the pan, place over a medium
heat, crack in the egg and leave to cook for a few minutes.
33g
c. Fill a saucepan with a couple inches of water. Heat
until the water starts to simmer. Crack the egg into a cup.
Cook one egg at a time by dropping it into the water. Use a
spoon to push the egg whites closer to the yolk. Cover the
pan and leave for four minutes. Remove from the pan with
a slotted spoon. KCALS
2 Lay the bacon on a cold pan. Turn on to a low/medium
heat. The bacon will begin to release its own fat. When the 408 dairy eggs gluten wheat soya MSG nuts trans fats pro points - per serving
edges start to curl up, use tongs to turn each slice over.
12
Cook until slightly brown.
3 Lay the bread (or toast) on a plate. In a separate bowl

place the avocado. Using a fork mash it well. Season to
taste. (You could also add chilli flakes or fresh lemon juice)
4 In a pan gently heat the spinach until its halved in size.

5 Spread the avocado over the bread, layer on the bacon,
spinach and the eggs.

Baked omelette/Frittata
SAVOUR
Y B R E A K FA S T
Shopping SERVES 1
Oil: 5ml
Bacon: 100g/3 rashers
Eggs: 3 whole
Spinach: 25g
Avocado: 50g
Directions Macros
1 Turn your oven on to the low Grill setting. Carbs 6g
2 Whisk the eggs in a cup until the yolks and the whites are
combined. Season with salt and pepper. Fats 42g
3 In a pan heat the oil. Add the spinach and gently heat for 2
minutes until wilted. Remove and set aside. Protein 45g
4 Grill the bacon.

5 Add the whisked eggs to the frying pan and as it cooks at
the edges, move the cooked parts to the centre and tilt the
pan so the raw egg spreads to the sides. Continue until
the egg is almost cooked. KCALS
6 Layer over the spinach and bacon.
7 Place in the oven under the grill until the top of the egg has
531 dairy eggs gluten Wheat soya MSG nuts trans fats pro points - per serving
cooked.
16
Note: Image contains some additional seeds on top for illustrative purposes and are not included in the macro/calories.

Baked Avocado Eggs
SAVOUR
Y B R E A K FA S T
Shopping SERVES 1
Salt and pepper: to taste
Avocado: 100g (1 whole)
Eggs: 2 whole large
Bacon: 2 rashers grilled and

chopped finely
Directions Macros
1 Preheat the oven to 425F (Gas 7, 220 C or Fan 180 C). Carbs 10g
2 Cut the avocado in half. From the skin side, slice a thin
layer to make a flat base. (This is to level out the avocado Fats 34g
to create a base to stop the egg from spilling out when in
the oven) Protein 29g
3 Crack one egg into each avocado half, season with salt
and black pepper.
4 Place on a baking tray and leave in the oven for 15 minutes

or until the egg is cooked through.
5 Sprinkle with the bacon and enjoy. KCALS

13

Dippy Egg and Soldiers
SAVOUR
Y B R E A K FA S T
Shopping SERVES 1
Brown bread: 1 slice toasted Salt and pepper: to taste
Avocado: 50g
Eggs: 1 large
Bacon: 2 rashers grilled and

finely chopped
Directions Macros
1 Fill a pan with water and set it over a high heat. Let the
water come to a boil.
Carbs 15g
2 Reduce the heat and let the water settle to a rapid simmer. Fats 24g
3 Gently lower the egg into the pan.
Protein 26g
4 Cook the eggs for 3-4 minutes. (3 for a very runny yolk, 4
for a barely set yolk). Use a timer because no one wants a
soldier with no egg to dip it into!
5 Remove the egg from the pan and run under cold water for
30-60 seconds.
KCALS
6 Place the egg in an egg cup. Use the edge of a knife to NO NO NO NO NO NO NO NO weight watchers
gently tap the shell to remove the top.
7 Mash together the avocado with salt and pepper then stir
in the bacon.
8 Spread over the toast and slice into soldiers. 10

9 Use the soldiers as a spoon to dip into your egg yolk.

Bacon and Egg Breakfast Muffins
SAVOUR
Y B R E A K FA S T
Shopping SERVES 2
Oil: 20ml
Bacon: 6 rashers
Eggs: 6 large
Spinach: 50g
Directions Macros
1 Preheat the oven to 375F (Gas mark 4-5, 180 C or
Fan 160 C)
Carbs 2g
2 Spread some oil across six muffin cups. Fats 77g

3 Line the outside of each muffin cup with the bacon. Place
a small amount of spinach in the bottom. Protein 87g
4 Crack an egg on top of each.

5 Place in the oven for 13-15 minutes until the egg is cooked
through.
6 Gently removed from the muffin cases and enjoy. KCALS

14
KCALS
Per Portion
521

FISH LUNCH
I know how hard it is to find time to have lunch during the
week, especially choosing a healthy option. It's so easy to leave
your desk and pop out to buy a 3 meal deal. Well here I've come
up with recipes that you can make super quickly and whack in
a Tupperware. And come on.. Who doesn't LOVE sweet potato?!
So what better than 5 different ways to prepare it!

Sweet Potato and Fish Cakes
FISH LUNCH
Shopping SERVES 2
Flour: 15g
Sweet potato: 250g
Oil: 15ml
Salmon: 120g
Directions Macros
1 Mash the potato together with the salmon. (use a knife and
fork to gently pull the flakes apart)
Carbs 59g
2 Add the oil, flour and seasoning in until well combined. Fats 25g
3 In a frying pan melt a little more oil.
Protein 29g
4 Roll a palm sized amount of mixed into a ball and flatten in
to a patty.
5 Drop into the pan and cook each side until slightly brown
and warm through.
KCALS
8
KCALS
Per Portion
291

Oven Baked Pesto Fillet
FISH LUNCH
Shopping SERVES 1
Salmon: 120g
Lemon juice: 5ml
Pesto: 15g
Greek yoghurt: 80g
Sweet potato: 110g
Directions Macros
1 Preheat 425F (220 C, Gas 7 or Fan 180 C) Carbs 27g
2 Wash the sweet potato skin and using a sharp knife gently
carve a cross in the top of the potato. Fats 17g
3 Bake in the oven for 45 minutes. (or microwave for 5-10
minutes) Protein 35g
4 Meanwhile, line a baking tray with tin foil. Lay the fish fillet
on the foil and spread over the pesto.
5 Mix the yoghurt with the lemon juice, salt and pepper. Dot
the yoghurt mixture over the pesto and wrap in foil.
KCALS
6 Bake in the oven for 15-20 minutes. NO NO NO NO NO NO NO NO weight watchers
11
Note: Image contains some additional greens as garnish for illustrative purposes and are not included in the macro/calories..

Grilled Fish & Sweet Potato Fries
FISH LUNCH
Shopping SERVES 1
Oil: 15ml
Salmon: 120g
Sweet potato: 110g
Broccoli: 60g
Directions Macros
1 Preheat the oven to 450F (220 C, Gas 7 or Fan 180 C) Carbs 25g
2 Peel the sweet potatoes. Cut into long strips (Chip like
shapes) Fats 24g
3 Drizzle with the oil and season with salt and pepper.
(Optional seasoning ideas: Paprika & Garlic, cinnamon & Protein 27g
honey, Chilli powder & lemon juice.
4 Place in the oven for 15 minutes turning occasionally.

5 When the 15 minutes are up, do one final turn and place
back in the oven and re set the timer for 5-10 minutes.
KCALS
6 In a pan heat some oil on a high heat. NO NO NO NO NO NO NO NO weight watchers
7 Drop in the fish fillet (skin side down) and cover with a lid. 429 dairy eggs gluten Wheat soya MSG nuts trans fats pro points - per serving
8 Leave covered and cook for 3 minutes.
9 Turn over and cook for another 2-3 minutes.
bk Place the broccoli in a pan of water (or steamer), bring to
12
the boil and cook for about 6-8 minutes or until soft.
bl Bring the chips out the oven and serve with the fish,
broccoli and dip. Yum!

Salmon Fillet with sauted broccoli
FISH LUNCH
Shopping SERVES 1
Salmon: 120g Oil: 20ml Salt: to taste
Broccoli: 80g Soy sauce: 40ml
Lemon juice: 25ml
Garlic: 1 clove diced
Directions Macros
1 Heat the oil in a pan or wok and add the broccoli. Fry for 3
minutes until beginning to soften. Add the garlic clove and
Carbs 5g
half the lemon juice and continue to fry for 2 more minutes.
Fats 29g
2 In a pan heat some oil on a high heat.
3 Drop in the fish fillet (skin side down) and cover with a lid. Protein 33g
4 Leave covered and cook for 3 minutes.

5 Turn over and cook for another 2-3 minutes.
6 To the broccoli add the soy sauce, a splash of water, salt
and the rest of the lemon juice.
KCALS
7 Continue to stir until the broccoli is tender. NO NO NO NO NO NO NO NO weight watchers
8 Serve with the salmon and enjoy! 407 dairy eggs gluten wheat soya MSG nuts trans fats pro points - per serving
11

Salmon, broccoli and Sweet Potato Pie
FISH LUNCH
Shopping SERVES 4
Sweet potato: 750g (peeled and Milk: 500ml
chopped)
Lemon juice: 25ml
Salmon fillet: 450g (skinned and
cut into pieces)
Plain flour: 30g
Broccoli: 200g
Garlic: 2 clove crushed

Thyme: 2 tbsp
wheat
Directions Macros
1 Preheat the oven to 400F, 200C, Gas Mark 6.
2 Bring a saucepan of water to the boil and add the sweet
Carbs 211g
potato. Cook for 15 minutes or until soft.
3 Mash together with 1 tbsp of thyme.
Fats 50g
4 In a separate saucepan, place the salmon pieces. Cover with

water and bring to the boil.
Protein 126g
5 Leave for five minutes and then turn off the heat. Leave for 2
minutes and drain.
6 Place the fish on the base of an oven proof dish and leave to
one side.
7 Using the fish saucepan, pour in the milk. KCALS
8 Dice the broccoli into tiny pieces and add to the milk. NO NO NO NO NO NO NO NO weight watchers
9 Season with salt and pepper, add the lemon and garlic and 1845 dairy eggs gluten wheat soya MSG nuts trans fats pro points - per serving
bring to the boil stirring well.
bk When the broccoli starts to soften add the flour 10g at a time
stirring with a balloon whisk. 12
bl Keep the mixture moving. The consistency should reduce and
get much thicker. KCALS
Per Portion
bm Add the remaining 1 tbsp of thyme, stir well and then pour
over the fish.
461
bn Top with the Sweet Potato Mash and bake for 20-25mins.
Enjoy!

TORTILLA LUNCH
This chapter is one of my favourites. Here are a few of my top
cheat foods made in a healthier way. They're just as delicious
and with these few minor changes you can still enjoy foods you
love with Influences from Italian to Mexican. Who says you
can't munch on a pizza when you're trying to be healthy? Well..
I'm saying you can!

Chicken Fajitas
TORTILLA LUNCH
Shopping SERVES 2
Chicken breast: 250g Wholewheat tortilla wrap: 2 Oil: 20ml
Avocado: 60g Salt and pepper: to taste
Tomato: 20g Paprika: 1 tsp
Lemon juice: 15ml Chilli powder: 1 tsp
Cheese: 30g grated
Directions Macros
1 In a pan over a medium heat, add the oil, pepper, salt,
paprika and chilli powder. Dice the chicken and when
Carbs 38g
the pan is hot, add it in. Leave to cook through stirring
occasionally.
Fats 45g
2 Meanwhile finely dice the tomato. Place in a bowl with the Protein 74g
avocado, lemon juice, a little salt and pepper and chilli
flakes if you have them. Using a fork mash it all together to
make a smooth guacamole.
3 Heat the wrap/s for 30 seconds in a microwave.

4 Fill it with the chicken, guacamole and top with the cheese. KCALS
5 Wrap it up tight and enjoy! NO NO NO NO NO NO NO NO weight watchers
11
KCALS
Per Portion
406

Chicken Filled Tacos
TORTILLA LUNCH
Shopping SERVES 1
Chicken breast: 125g Oil: 20ml Cinnamon: tsp
Avocado: 50g Salt and pepper: tsp each
Tomato: 40g Paprika: 2 tbsp
Cheese: 30g grated Chilli powder: 1 tbsp
Wholewheat tortilla wrap: 2 Oregano: tsp
Directions Macros
1 Add the chicken and oil to a hot pan. Add the spices and
continuously stir to keep the chicken moving and to ensure
Carbs 47g
it doesnt stick.
Fats 45g
2 Line a bread pan with two tortilla wraps forming them into
box-like structures. Protein 47g
3 Turn the grill on and bake for 4-5 minutes until they are firm
and hold shape.
4 Mash the avocado with the tomatoes and season well.

5 Load the tortilla cases with the chicken and top with
cheese and the avocado mixture. KCALS
22

Tortilla Wrap Pizza
TORTILLA LUNCH
Shopping SERVES 1
Wholewheat tortilla wrap: 1 Oil: 20ml
Cheese: 40g
Tomato: 250g (diced)
Chicken: 125g
Directions Macros
1 Preheat the oven to 400F. (200 C, Gas Mark 6 or Fan 170C) Carbs 26g
2 Brush the tortilla wrap with the oil.
3 In a hot pan, cook the chicken with the oil. Add the
Fats 36g
Protein
tomatoes and season well.
45g
4 Drain off any excess juice.
5 Top the tortilla wrap with the chicken and tomato mixture.
6 Place in the oven and cook for 10-15 minutes or until the
base is crisp on the outside.
KCALS
16

Nachos / Tortilla Chips
TORTILLA LUNCH
Shopping SERVES 2
Wholewheat tortilla wrap: 4 Oil: 30ml
Avocado: 75g Oregano: 1 tsp
Tomato: 40g diced Salt and pepper: to taste
Directions Macros
1 Preheat the oven to 425F. Carbs 71g
2 Using a pizza slice, sharp knife or scissors, cut the tortilla
wrap in equal pieces. (Either triangles or 2 inch strips) Fats 46g
3 Coat with the oil and transfer to a lined baking tray.
Protein 14g
4 Bake in the oven for 7 minutes. Turn over the chips and
bake for a further 8 minutes until browner and firm.
5 In a bowl, mash together the avocado and tomato with a

fork. Season generously with salt and pepper.
6 Serve the tortilla chips with the guacamole and enjoy! KCALS
10
KCALS
Per Portion
346

Vegetarian Cannelloni
TORTILLA LUNCH
Shopping SERVES 2
Wholewheat tortilla wrap: 4 Lemon juice: 3 tbsp
Avocado: 200g Basil: handful
Tomatoes: 150g Salt and pepper: to taste
Cheese: 45g grated Oil: 20ml
Garlic: 1 clove
Directions Macros
1 Preheat the oven to 400F. (200 C, Gas Mark 6 or Fan 170C) Carbs 91g
2 Mash the avocado with lemon, basil, salt and pepper.
3 Spread evenly over the wraps.
Fats 75g
4 Roll tightly. Protein 29g

5 Transfer to a lined roasting tray.
6 In a food processor blend the tomatoes with the garlic, oil,
salt and pepper.
7 Cover the avocado rolls with the tomato mixture then

cover with the cheese. KCALS
8 Back in the oven for 15 minutes until the tortillas firm and
the cheese has melted. 1155 dairy eggs gluten wheat soya MSG nuts trans fats pro points - per serving
16
KCALS
Per Portion
578

DINNER 1

Bolognese
DINNER 1
Shopping SERVES 3
Pasta: 225g Oil: 30ml
Mince (beef): 250g Garlic: 1 clove (finely chopped/

crushed)
Tinned tomatoes: 800g
Chilli powder: 2 tsp
Onion: 100g
Fresh basil: handful
Cheese: 45g
Directions Macros
1 Place a heavy bottomed saucepan on a medium heat. Add
about 1 tbsp of oil and add the onion.
Carbs 206g
2 At this stage you are making the onion sweat. You want to Fats 96g
ensure that the heat is not too high and making the onions
brown. Stir well, cover with a lid and keep checking. You Protein 96g
want to get them to a stage where they are soft and
translucent. This should take roughly 5-10 minutes.
3 Add the garlic and stir continuously.

4 Next, increase the heat slightly, add the mince and stir until
the meat is browned all over.
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5 Add the tomatoes, basil, chilli powder and season well with NO NO NO NO NO NO NO NO weight watchers
salt and pepper. 2090 dairy eggs gluten Wheat soya MSG nuts trans fats pro points - per serving
6 Stir well with a wooden spoon and bring to a low simmer.
15
Reduce the heat, cover with a lid and leave for about an
hour for the flavours to develop. Stir occasionally to ensure
KCALS
the sauce does not stick to the bottom or sides of the pan.
7 When the sauce is almost ready, add the half the cheese.
(Save the rest to top later) Per Portion
8 Cook the pasta according to the packet instructions. 697

9 Drain with a colander. Add to the sauce and stir well. Top
with more basil and the rest of the cheese. Enjoy!

Napoletana Sauce
DINNER 1
Shopping SERVES 6
Tinned tomatoes: 800g Garlic: 1 clove
Onion: 200g Chilli powder: 2 tsp
Cheese: 30g for toppings Fresh basil: handful
Directions Macros
1 Heat the oil in a heavy bottomed pan over a low heat. Add
the onion.
Carbs 358g
2 At this stage you are making the onion sweat. You want to Fats 58g
ensure that the heat is not too high and making the onions
brown. Stir well, cover with a lid and keep checking. You Protein 72g
want to get them to a stage where they are soft and
translucent. This should take roughly 5-10 minutes.
3 Add the garlic and stir continuously.

4 Add the tomatoes to the pan and simmer for 15 minutes.
Add the basil and chilli powder. Season well with salt and
KCALS
pepper.
5 Cook the pasta, top with the sauce, add the cheese and
enjoy.
10
TIP: This sauce can be made weeks in advance, frozen and used
as a sauce, dip or even pizza base!
KCALS
Per Portion
381

Meatballs
DINNER 1
Shopping SERVES 4
Mince (beef): 300g Flour: 15g Oil: 15ml
Oregano (dried): 1 tsp Milk: 45ml
Basil or thyme (dried): 1 tsp
Garlic: 1 clove (crushed)
Directions Macros
1 Preheat the oven to 400F. (200C, Gas 6 or 180C Fan). Carbs 10g
2 In a medium sized bowl place all of the above ingredients.
3 Use your hands to work the mixture together until well
Fats 75g
Protein
combined.
58g
4 Roll into roughly 20 balls.
5 Transfer to a lined baking tray.
6 Place in the oven for 20-25 minutes or until cooked
through. (alternatively grill on a hob or BBQ)
KCALS
6
KCALS
Per Portion
233

Pasta Bake
DINNER 1
Shopping SERVES 4
Onion: 100g (finely chopped) Garlic: 2 cloves (crushed)
Tinned tomatoes: 1 tin (400g) Chilli powder: 2 tsp
Cheese (cheddar): 100g (grated) Fresh basil: handful
Directions Macros
1 Pre-heat oven to 400 F. (200 C, Gas 6 or 170 C Fan) Carbs 249g
2 Heat the olive oil in a pan, add the onion and garlic and
leave to sweat. (Should take about 5 minutes) Fats 66g
3 Add the tomatoes and stir well.
Protein 69g
4 Add chilli powder, basil and season with salt and pepper.
Leave on a low heat to simmer for 10 minutes.
5 In a separate saucepan cook the pasta in boiling water. Do

not follow the cooking instructions on the packet as you do
not want it fully cooked through.
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6 You want to under cook the pasta by about 3-4 minutes NO NO NO NO NO NO NO NO weight watchers
until it is Al Dente (firm to bite).
7 Drain and cool.

8 Mix well with the pasta sauce, season to taste and transfer
to an oven proof dish. 13
9 Generously sprinkle over the cheese and bake for 20-25
minutes until the cheese has melted and the top is golden KCALS
Per Portion
brown.
474

Chilli Con Carne
DINNER 1
Shopping SERVES 4
Mince: 500g Oil: 1 tbsp Paprika: 1 tsp
Onion: 100g Garlic: 2 cloves (crushed) Cumin: 1 tsp
Tomatoes: 400g Chilli powder: 1 tbsp
Directions Macros
1 On a medium heat, put the oil in a pan. Add the onions and
sweat, continuously stirring for about 5 minutes until they
Carbs 31g
are soft and translucent.
Fats 114g
2 Add the garlic, chilli powder, paprika and cumin and leave
for 5 minutes stirring occasionally. Protein 99g
3 Add the meat to the pan and slightly increase the heat.
4 Using a wooden spoon, break up the mince and stir well.
Continue to brown for 5 minutes.
5 Add the tomatoes.

KCALS
6 Bring the boil and stir well. NO NO NO NO NO NO NO NO weight watchers
7 Turn the heat down to low and cover with a lid. Leave to
simmer and gently bubble for 20 minutes checking every 5
minutes to ensure it doesnt stick to the bottom of the pan.
(if it is drying out add a tablespoon or two of water.)
10
KCALS
8 Serve with yoghurt, rice or enjoy on its own.
Per Portion
393

CHICKEN DINNER
When it comes to meal prepping, it isn't the most exciting thing
in the world. All I hear from guys in the gym is 'I need gains',
'chicken and rice four times a day' bla bla bla. I couldn't just live
off of the same food constantly! My taste buds would go insane! So
I've experimented and come up with ways to spice up your meal prep!
Hopefully if you try some of these you'll look forward to your dinner
rather than dreading the same meal.

Grilled Chicken, Veg & Avocado
CHICKEN DINNER
Shopping SERVES 1
Chicken breast: 125g Salt and pepper: to taste
Broccoli: 60g Oil: 20ml
Avocado: 50g Apple cider vinegar:15ml
Spinach: 30g
Directions Macros
1 Sprinkle salt and pepper on both sides of the chicken and
let it sit for 5-10 minutes.
Carbs 8g
2 In a skillet heat the oil on medium-high heat. When it Fats 29g

is fully heated, sear the chicken breast. Allow about 2
minutes (it should turn a light brown in colour) and then Protein 33g
turn over and repeat.
3 Bring a saucepan of water to the boil. Then add the

broccoli. Cook for 3 to 4 minutes, or until tender you
should be able to poke the tip of a knife easily into the
florets.
KCALS
4 Drain over the sink into a colander and allow to steam dry NO NO NO NO NO NO NO NO weight watchers
for a minute.
5 On a plate, lay the spinach and avocado. Drizzle with a

little apple cider vinegar for flavour.
6 Serve the spinach, chicken, broccoli and avocado and

enjoy.
12
Note: Image contains some additional lemon for illustrative purposes and are not included in the macro/calories.

Spiced Chicken & Veg with Lemon & Spinach Rice
CHICKEN DINNER
Shopping SERVES 1
Chicken breast: 125g Salt and pepper: to taste Lemon juice: 15ml
Broccoli: 60g Paprika: 1 tbsp Apple cider vinegar: 15ml
Rice: 50g Chilli powder: 1 tbsp
Spinach: 30g Oil: 15ml
Directions Macros
1 In a sandwich bag, place the chicken, oil, salt, pepper and
spices. Shake the bag until the chicken is well coated in
Carbs 22g
the seasoning. (At this stage you could leave it over night
in the fridge to marinate further).
Fats 17g
2 Wash and rinse the rice until the water is clear. Place in a Protein 35g
saucepan with double the amount of water and stir once.
Bring to the boil and add a little salt. Turn the heat to low
and cover with a lid. Continue to cook on the lowest heat
possible for 10-15 minutes.
3 Place a frying pan on a medium-high heat. Add the

contents of the sandwich bag. Use a wooden spoon KCALS
or spatula to keep the chicken moving. Cook for a few NO NO NO NO NO NO NO NO weight watchers
minutes until white and hot all the way through. 379 dairy eggs gluten Wheat soya MSG nuts trans fats pro points - per serving
4 In a separate pan, boil the broccoli for 3-4 minutes.
5 Take the rice off the heat, drain of excess water and stir in
the spinach and lemon. 10
6 Drain the broccoli and serve with the rice and chicken.
7 Drizzle with a little apple cider vinegar and enjoy!
Note: Image contains some additional lemon for illustrative purposes and are not included in the macro/calories.

Risotto with Soy Chicken
CHICKEN DINNER
Shopping SERVES 4
Chicken: 500g (diced) Oil: 30ml Paprika: 1 tbsp
Rice: 300g Garlic : 1 clove Lemon juice: 15ml
Broccoli: 250g Hot water: 800ml Soy sauce: 80ml
Spinach: 50g Chilli powder: tbsp Salt and pepper: to taste
Directions Macros
1 In a heavy bottomed saucepan, heat the oil over a low heat. Carbs 77g
2 Keep the garlic moving, turn up the heat and add the diced
chicken. Fats 38g
3 Fry for a further 5-8 minutes.
Protein 131g
4 Add the rice and continue to stir until the rice is coated in
the oil.
5 Add the hot water, soy sauce, chilli powder, paprika and
lemon juice.
6 Stir well and reduce the heat. KCALS

7 Cover with a lid and cook for 5 minutes. Add the broccoli NO NO NO NO NO NO NO NO weight watchers
(and a little more water if needed). 1153 dairy eggs gluten Wheat soya MSG nuts trans fats pro points - per serving
8 Place the lid back on top and cook for another 5-10 minutes
8
until the rice is soft.
9 Add the spinach, salt and pepper and stir well.

bk Serve and enjoy! KCALS
Per Portion
288
Image contains some additional lemon for illustrative purposes and are not included in the macro/calories.

Chicken & Vegetable Fried Rice
CHICKEN DINNER
Shopping SERVES 2
Chicken: 250g (diced) Oil: 20ml Soy sauce: 40ml
Broccoli: 60g Garlic: 12 cloves (crushed) Chilli powder: 1 tsp
Spinach: 120g Lemon juice: 15ml
Rice: 150g (cooked) Paprika: 1 tsp
Directions Macros
1 In a frying pan, heat the oil over a high heat. Carbs 44g
2 Add the garlic and stir well.
3 Add the chicken and 30ml of water. Continue mixing until
Fats 23g
Protein
cooked through.
73g
4 Add the broccoli and stir-fry for 3-4 minutes.
5 Add the spinach, rice, lemon, seasoning and soy sauce
and continue to stir until heated through.
6 Serve and enjoy!

KCALS
9
KCALS
Per Portion
341

Guacamole Stuffed Chicken with boiled rice
CHICKEN DINNER
Shopping SERVES 2
Avocado: 80g Lemon juice: 15ml
Chicken breast: 250g (2 breasts) Oil: 30ml
Rice: 125g Chilli powder: 1 tsp
Directions Macros
1 Preheat the oven to 425F (220C / Gas Mark 7 / Fan 180C) Carbs 37g
2 In a bowl add the avocado, lemon juice, oil, chilli powder,
salt and pepper. Fats 45g
3 Using a metal fork mash together to form the guacamole.
Protein 65g
4 Butterfly the chicken breast and fill with the guacamole
mixture.
5 Wrap in foil, place on a baking tray and cook for 30-35

minutes until the chicken is cooked through and the juices
run clear.
KCALS
6 Meanwhile, follow the packet instructions and cook the NO NO NO NO NO NO NO NO weight watchers
rice.
7 Serve on a plate, top with the chicken and enjoy!

11
KCALS
Per Portion
368
Note: Image contains some additional tomatoes and lemon for illustrative purposes and are not included in the macro/calories.

DESSERTS
Like I've said before, I have the biggest sweet tooth. I'm also
the strongest believer that you should treat yourself and allow
yourself to indulge. If you've worked hard enough you deserve a
reward! That is what this chapter is all about. CHEAT MEALS! Not a
single healthy thing about them. Maybe I should change my name
to HeftyChefSteph? Hmmm

Gooey Chocolate Brownies
DESSERTS
Shopping SERVES 8
Eggs: 3 large Butter: 175g
Dark chocolate: 175g (broken Sugar (caster or coconut): 250g

into pieces) 30g (cut into chunks
Flour: 75g
- could also use chocolate chips)
Cocoa powder: 40g
Double cream: 80ml
Directions Macros
1 Pre-heat oven to 350-375 F. (180-190C, Gas 4-5, Fan
160C)
Carbs 332g
2 Grease the base and sides of a cake tin and line with Fats 294g
baking parchment.
3 Over a pan of hot water, melt the chocolate and butter in a Protein 61g
bowl then leave to one side.
4 Whisk the eggs and sugar until thick and creamy and
double in size.
5 Pour over the cooled chocolate mixture and with a metal

spoon, fold in. KCALS
6 Sift in the flour and the cocoa powder. Add the chocolate
chunks or smarties. 4284 dairy eggs gluten wheat soya MSG nuts trans fats pro points - per serving
7 Pour into the tin making sure it covers the entire surface.
8 Bake for 25-30 minutes. The top should have a slight crust 15
KCALS
but still wobble underneath. If you were to poke with a
knife it would not come out clean.
Per Portion
9 Leave to cool slightly completely before cutting into
squares or slices. 536
bk Serve still warm drizzled with a little cream!
TIP: Use a knife with a serrated knife to ensure clear cuts. Note: Image contains some additional strawberries for illustrative purposes and are not included in the macro/calories.

Chocolate Chip Cookies
DESSERTS
Shopping SERVES 10
Egg: 1 Butter: 125g
Milk or dark chocolate: 200g Sugar (caster or coconut): 225g

(cut into chunks or chocolate
Self-raising flour: 225g
chips)
Vanilla extract: 2 tsp
Salt: tsp
Directions Macros
1 Pre-heat oven to 350-375 F. (180 C, Gas Mark 4, Fan 160 C). Carbs 442g
2 Soften the butter with a wooden spoon then add the sugar.
3 Once light and fluffy add the egg and vanilla.
Fats 220g
4 Sift in the flour and salt. Fold well. Protein 49g

5 Add the chocolate chips and stir well to ensure they are
evenly distributed throughout the mixture.
6 Roll into small balls and flatten with your thumb.

7 Line a baking sheet with ungreased baking paper.
KCALS
8 Bake for 7-8 minutes for a gooey soft cookie (they will NO NO NO NO NO NO NO NO weight watchers
continue to harden slightly after being taken out of the oven),
or up to 10 minutes until they are almost golden. 3793 dairy eggs gluten wheat soya MSG nuts trans fats pro points - per serving
11
KCALS
Per Portion
379

Simple Frosted Chocolate Sponge Cake
DESSERTS
Shopping SERVES 6
For the cake For the icing For the cake For the icing
Eggs: 3 large Milk or dark Butter: 200g Butter: 90g

chocolate: 50g
Cocoa (or cacao) Sugar (caster or Vanilla extract: 5ml
powder: 50g Icing sugar: 180g coconut): 200g
Cocoa (or cacao) Plain flour: 150g

powder: 30g
Vanilla extract: 5ml
Directions
1 Pre-heat oven to 350-375 F. (180 C, Gas Mark 4, Fan 160 C). bm When the cake is cool, spread over half of
the butter icing mixture working from the
2 Cream together the butter and sugar until light and fluffy. center to the edges.
3 Add the eggs and vanilla and beat well. (If it looks curdled at bn Place the other cake on top and finish it
this stage do not panic!)
with more of the butter icing.
4 Gradually sift and fold in the flour and cocoa powder until
well combined.
5 Grease and line two round 20cm cake tins and split the cake
Macros
mixture between them both.
Carbs 434g
6 Bake in the oven for about 25 minutes. TIP: Use a sharp
knife and insert into the center of the cake. When it comes
out clean then you know the cake is cooked.
Fats 291g
7 Leave to cool in the tins before turning out onto a wire rack. Protein 58g NO NO NO NO NO NO NO NO weight watchers
8 Melt the chocolate in a glass bowl over a pan over
dairy eggs gluten wheat soya MSG nuts trans fats pro points - per serving
simmering water. (Ensure that the glass bowl is not touching
the water as this could burn the chocolate) Once completely
21
melted and glossy, remove from the heat and leave to cool.
9 Cream the butter and gradually add the icing sugar until
KCALS KCALS
Per Portion
completely combined.
4460 743
bk Add the vanilla and stir well.
bl Gradually fold in all the chocolate and mix until combined.
Note: Image contains some additional fruit for illustrative purposes and are not included in the macro/calories.

Vanilla Cup Cakes
DESSERTS
Shopping SERVES 12
For the cake For the icing For the cake For the icing
Eggs: 2 large Icing sugar: 250g Butter: 135g Butter: 80g
Caster sugar: 135g Milk: 20ml
Plain flour: 135g Vanilla extract: 5ml
Vanilla extract: 5ml
Directions Macros
1 Pre-heat oven to 350-375 F. (180 C, Gas Mark 4, Fan 160 C). Carbs 481g
2 Line a 12 hole muffin tin with 12 cup cake cases.
3 In a bowl cream together the butter and sugar.
Fats 187 g
4 Add the eggs and vanilla and stir well. Protein 30g
5 Sift, then fold in the flour and continue to whisk on a low
speed until well combined.
6 Evenly distribute the mixture in the 12 cup cake cases and

bake in the oven for 15 minutes or until a knife when inserted
comes out clean.
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7 When golden brown take out of the oven and leave on a wire NO NO NO NO NO NO NO NO weight watchers
rack to cool completely. 3716 dairy eggs gluten wheat soya MSG nuts trans fats pro points - per serving
8 In a mixing bowl cream the butter until soft.
9 Gradually add the icing sugar a tbsp at a time and mix until
light and fluffy. 9
bk Add the vanilla and the milk to loosen. KCALS
Per Portion
bl Spread or pipe over the cup cakes and decorate if you
fancy! 310
Note: Image contains some additional strawberries on top for illustrative purposes and are not included in the macro/calories.

Chocolate Drizzle Meringue Sandwiches
DESSERTS
Shopping MAKES 16 SMALL

Egg whites: 4 large Whipped double cream: 200ml Caster sugar: 115g
Icing sugar: 115g Vanilla extract: 1 tsp
Milk or dark chocolate: 200g
Directions Macros
1 Preheat the oven to 200F (100C / Gas mark 1/4 )
2 Place baking parchment on 2 baking trays.
Carbs 247g
3 In a glass or metal mixing bowl pour in the egg whites. Fats 211g
(Ensure that there is absolutely no yolk).
4 Using an electric mixer, whisk the eggs on a medium Protein 67g

speed until a fluffy white and form stiff peaks.
5 Turn the speed up and slowly add the caster sugar a

spoonful at time. Do not add it all at once as it will make
the meringues dense and heavy later on.
6 Continue to mix until thick and glossy. Do not over mix. KCALS
7 Sift in a quarter of the icing sugar and using a metal spoon
and a figure of 8 motion, fold it in. 3046
8 Continue this process until all the icing sugar is combined.
Again, do not over mix.
9 Using a spoon or piping bag, place the mixture on the dairy eggs gluten Wheat soya MSG nuts trans fats pro points - per serving
baking parchment to make a circular shape.
bk Bake for 1 1/4 - 1 1/2 hours until the meringues are firm on
KCALS
Per Portion 5
the outside and are an off white in colour.
bl Leave to cool completely. 190
bm Meanwhile, over a pan of hot water, melt the chocolate.
bn Spread some cream generously on a meringue and
sandwich together with a second meringue.
bo Drizzle with chocolate and serve! Note: Image contains some additional strawberries on top for illustrative purposes and are not included in the macro/calories.

About the author About the co-author
DAN WHEELER STEPHAN W O O D
IE ELS
Having been morbidly obese and transformed my own life by losing over 8 stone, I found a I come from a dance background and have performed since the age of four.
passion to help, inspire and motivate others. I went on an intense educational journey, founded
In my third year at Dance Academy I studied nutrition and discovered that, as well as my love
my own fitness company, Life Changing Fitness, and now tour the country hosting seminars to
for dancing, I had a love for healthy food and decided to create a food blog on Instagram to
educate and inspire others on proper nutrition and exercise.
share my recipes. I used the freshest ingredients and tried to post dishes that looked as good
I created this recipe book with the sole purpose to allow people to enjoy everyday foods to fit as they tasted!
within a healthy active lifestyle. You can enjoy any of these meals and achieve any goal you
In 2015 I decided to enter a bikini competition and this is when I met the amazing Dan
have... that I guarantee you. I hope you enjoy the foods as much as I did creating this book.
Wheeler, who was my coach for 16 weeks.
I can't believe how lucky I am to have collaborated with the most inspiring man I know on a
cook book with such an amazing concept. I know from my time as a student how hard it is to
stay focused and to maintain motivation, but I also know how eating properly can help so I
sincerely hope my recipes can inspire others to try and eat better too.
I hope you enjoy my recipes. If you do and you like them, please tag me on Instagram so I can
see! (@Healthychefsteph )

VOL3
five by five
in partnership with | Stephanie Elswood

Macro Recipe Book Vol 3

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VOL3

Although I am not a fan of Weight Watchers we have

The Macro Recipe Cook Book

Macros is a shortening of the term Macronutrients. There are four

CARBOHYDRATES Calories burned in a day. Knowing your personal BMR

The Macro Recipe Cook Book

Example 1 John Example 2 Jane PATH TO SUCCESS

Sex: Male Sex: Female

So now that we have learned about Macronutrients and how many

The Macro Recipe Cook Book

People that know me know I have the biggest sweet tooth! So

The Macro Recipe Cook Book

4 Leave until the edges start to brown.

The Macro Recipe Cook Book

The Macro Recipe Cook Book

The Macro Recipe Cook Book

The Macro Recipe Cook Book

3 When warmed through and thickened, stir in the protein

5 Top with yoghurt and more berries.

The Macro Recipe Cook Book

The Macro Recipe Cook Book

Eggs: 2 large whole

3 Lay the bread (or toast) on a plate. In a separate bowl

4 In a pan gently heat the spinach until its halved in size.

The Macro Recipe Cook Book

4 Grill the bacon.

The Macro Recipe Cook Book

Eggs: 2 whole large

Bacon: 2 rashers grilled and

4 Place on a baking tray and leave in the oven for 15 minutes

5 Sprinkle with the bacon and enjoy. KCALS

The Macro Recipe Cook Book

Bacon: 2 rashers grilled and

8 Spread over the toast and slice into soldiers. 10

The Macro Recipe Cook Book

2 Spread some oil across six muffin cups. Fats 77g

4 Crack an egg on top of each.

6 Gently removed from the muffin cases and enjoy. KCALS

The Macro Recipe Cook Book

The Macro Recipe Cook Book

The Macro Recipe Cook Book

Greek yoghurt: 80g

Sweet potato: 110g

The Macro Recipe Cook Book

Sweet potato: 110g

4 Place in the oven for 15 minutes turning occasionally.

The Macro Recipe Cook Book

Broccoli: 80g Soy sauce: 40ml

Lemon juice: 25ml

Garlic: 1 clove diced

4 Leave covered and cook for 3 minutes.

The Macro Recipe Cook Book

Garlic: 2 clove crushed

4 In a separate saucepan, place the salmon pieces. Cover with

The Macro Recipe Cook Book

The Macro Recipe Cook Book

Avocado: 60g Salt and pepper: to taste

Tomato: 20g Paprika: 1 tsp

Lemon juice: 15ml Chilli powder: 1 tsp

Cheese: 30g grated

3 Heat the wrap/s for 30 seconds in a microwave.

The Macro Recipe Cook Book

Avocado: 50g Salt and pepper: tsp each

Tomato: 40g Paprika: 2 tbsp