Recipes

Simple, macro-friendly recipes to help you hit your numbers without overthinking every meal. Swap proteins, carbs, or veg to fit your own plan — these are templates, not rules.

High-Protein Overnight Oats

Macros (approx): 420 cal | 32g protein | 55g carbs | 8g fat

Ingredients:

• 1/2 cup rolled oats
• 1 scoop vanilla protein powder
• 3/4 cup milk of choice
• 1 tbsp chia seeds
• 1/2 banana, sliced

Method: Mix oats, protein powder, milk, and chia in a jar. Refrigerate overnight. Top with banana before eating.

Chicken, Rice & Veg Bowl

Macros (approx): 520 cal | 45g protein | 60g carbs | 10g fat

Ingredients:

• 150g chicken breast
• 1 cup cooked white rice
• 1 cup mixed vegetables (broccoli, capsicum, carrot)
• 1 tsp olive oil
• Salt, pepper, garlic powder to taste

Method: Season and grill or pan-cook the chicken. Steam the vegetables. Serve everything over rice with a drizzle of olive oil.

Lean Beef Mince Tacos

Macros (approx): 480 cal | 38g protein | 40g carbs | 16g fat

Ingredients:

• 150g lean beef mince (5% fat)
• 3 small corn tortillas
• 1/4 cup shredded lettuce
• 2 tbsp salsa
• 2 tbsp light sour cream or Greek yogurt

Method: Brown the mince with taco seasoning. Warm the tortillas and fill with mince, lettuce, salsa, and yogurt.

Greek Yogurt Protein Bowl

Macros (approx): 310 cal | 30g protein | 32g carbs | 6g fat

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries
• 1 tbsp honey
• 15g granola or crushed nuts

Method: Layer yogurt, berries, honey, and granola in a bowl. Eat immediately or prep in a sealed container for the next day.

More recipes coming soon. Want a specific meal idea? Get in touch.