Zack Chug Cookbook January Update [PDF]

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Table Of

Contents

( CLICK the recipe in the contents to directly take you to the recipe page, and CLICK my recipe title to redirect you to my video tutorial )

7

INTRODUCTION

BREAKFAST 9

2 INGREDIENTS HEALTHY LOW CALORIE PANCAKES

10

PROTEIN PANCAKES

11

CHOC. CHIP PANCAKES

12

LOADED PANCAKES

13

NUTELLA STUFFED OREO FRENCH TOAST

14

HIGH PROTEIN CREPES

15

BLUEBERRY YOGURT BITES

16

HEALTHY BREAKFAST

17

OVERNIGHT OATS

18

BROWNIE BATTER OATS

19

FRENCH TOAST

20

MCDONALD’S HASHBROWNS

21

BREAKFAST BAGEL

22

CHOC. FRAPPUCINO

LUNCH 24

CHEESY QUESADILLA

41

CHICKEN KORMA

25

JUICY & TENDER CHICKEN BREAST

42

THAI GREEN CURRY

26

LOADED BURRITO

43

CHICKEN SHAWARMA

27

CHEESY GARLIC BREAD

44

PULLED CHICKEN BURGER

28

MASALA FRIES

45

LOW CALORIE PIZZA

29

CREAMY CHICKEN RICE

30

CRUNCHY TACO

31

SHAWARMA TACO

32

TUNA MELT

33

LOADED BUFFALO BAKED POTATO

34

CHICKEN PARM WRAP

35

CHIPOTLE QUESADILLA

36

CRISPY TOFU VEGAN BOWL

37

CHICKEN TIKKA

38

CRUSTED CHICKEN PARM

39

CHICKEN PARM

40

BUFFALO TENDERS

DINNER 47

CHICKEN BIRYANI

65

HIGH PROTEIN NOODLES

48

PASTA BAKE

66

FLUFFY CHICKEN RICE

49

TANDOORI CHICKEN

67

ALFREDO PASTA

50

CAJUN SHRIMP LINGUINE

68

KEBAB

51

CAJUN CHICKEN ALFREDO

69

SPAGHETTI BOLOGNESE

52

CHICKEN TIKKA BURGER

70

LASAGNA

54

CHICKEN FAJITA PASTA

55

LOADED PASTA BAKE

56

LINGUINE PASTA

57

PESTO PASTA

58

CHICKEN RIGATONI

59

LOADED CRUNCHY BURRITO

60

MAC & CHEESE

61

FAJITA WRAP

62

CAJUN PASTA

63

CARBONARA PASTA

64

CREAMY PASTA

TAKEAWAYS 72

LOW CALORIE CHICKEN NUGGETS

100

SMASH BURGER

73

LOADED FRIES

101

CRISPY SHRIMP

74

CHICKEN GYRO

102

CHICKEN LOADED FRIES

75

HONEY GARLIC TENDERS

103

PHILLY CHEESESTEAK

76

DOMINO’S PIZZA

104

KFC BURGER

77

CHICKEN RAMEN

105

PEPPERONI PIZZA

79

BUTTER CHICKEN

106

HIGH PROTEIN PIZZA

80

DYNAMITE SHRIMP

107

TIKKA MASALA

81

ANIMAL STYLE FRIES

108

BUTTERMILK CHICKEN BURGER

82

CHICKEN SMASH BURGER

109

SUBWAY

83

SPRING ROLLS

110

NANDOS BUTTERFLY CHICKEN

84

BIG MAC PIZZA

111

MCDONALD’S CHICKEN WRAP

85

CHICKEN BIG MAC

112

CHILLI CHEESE FRIES

86

SZECHUAN NOODLES

113

KFC ZINGER BURGER

87

CREAMY AVOCADO PASTA

114

KFC TENDERS

88

CHICKEN KEBAB WRAP

115

MC CHICKEN SANDWICH

89

MINI POPCORN CHICKEN

116

CHEESY MCNUGGETS

90

EASY PIZZA

117

KFC POPCORN CHICKEN

91

LOADED POTATOES

118

CHICKEN CHOW MEIN

92

FLAMIN’ NUGGETS

119

LOADED NACHOES

93

GARLIC BREAD

120

KATSU CURRY

94

KFC ZINGER TOWER

95

CHICK ‘N CHEESE BITES

96

MARGHERITA PIZZA

97

KFC NASHVILLE TENDERS

98

MCDONALDS FILLET-O-FISH

99

PIZZA ROLL

DESSERTS ENERGY BITES

164

110 CALORIE SKIN HEALTH

123

HOMEMADE PROTEIN BARS

165

RECOVERY SMOOTHIE

124

POPCORNS

166

GUT HEALTH SMOOTHIE

125

BANANA SNICKERS BAR

167

WATERMELON TESTOSTERONE

126

FUDGE BROWNIE



BOOSTER SMOOTHIE

127

BERRY ICECREAM

168

CHERRY TESTOSTERONE BOOSTER

128

OREO BARS

129

CHOCOLATE CAKE

130

CHOCOLATE MOUSSE

122

131

BROWNIE MOUSSE

132

GOOEY BROWNIES

133

BISCOFF CHEESECAKE

134

CHOC CHIP COOKIES

135

OREO MCFLURRY

136

HIGH PROTEIN ICE-CREAM

137

FUDGE BROWNIE MILKSHAKE

138

M&M’S MCFLURRY

139

COOKIE DOUGH

140

FUDGE HOT CHOC

141

RICE KRISPIES TREAT

142

BROWNIE SUNDAE

143

CORNFLAKE CRUNCH

144

CHOCOLATE CONCRETE

145

POPCORN BAR

146

BEN & JERRY’S FUDGE BROWNIE

147

COOKIE BROWNIE

148

BISCOFF CAKE

149

HEALTHY MCFLURRY

150

REESE’S PB CUP MILKSHAKE

151

MANGO LASSI

152

KRISPY KREME

153

KINDER BUENO MCFLURRY

154

BROWNIE CAKE

155

OREO CHEESECAKE

156

OREO MCFLURRY

SMOOTHIES 158

HEALTHY PROTEIN SMOOTHIE

159

GREENS PROTEIN SMOOTHIE

160

165 CALORIE TESOTERONE BOOSTER

161

180 CALORIE TESTOSTERONE

SMOOTHIE BOOSTER SMOOTHIE 162

POST WORKOUT PROTEIN SMOOTHIE

163

90 CALORIE TESTOSTERONE



BOOSTER SMOOTHIE

MEAL PREPS 170

CHICKEN ALFREDO

267

CREAMY LEMON GARLIC PASTA

172

LOADED FRIES

269

BIG MAC BURGER

174

KFC RICE

271

CRISPY SWEET & SOUR CHICKEN

176

MEAL PREP PIZZA

273

SPICY KFC POPCORN CHICKEN

178

TIKKA MASALA

275

MC CRISPY DOUBLE CHICKEN

180

DONNER KEBAB



SANDWICH

182

CHICKEN CHOWMEIN

277

BUTTER CHICKEN & GARLIC NAAN

184

SWEET CHILLI CHICKEN

279

DOMINOS CHICKEN PIZZA

186

FAJITA PASTA

281

DOMINOS CHEESY STUFFED CRUST

188

FRIED RICE



PIZZA

190

CHICKEN LOADED NACHOES

282

CHILLI GARLIC PASTA

192

CHICKEN SHAWARMA

284

KFC NASHVILLE HOT TENDERS

194

CHICKEN BURRITO BOWL

286

TACO BELL CHEESY CHICKEN

196

CHICKEN RAMEN NOODLES



QUESADILLA

198

BUTTER CHICKEN

288

STUFFED GARLIC FLATBREAD

200

HONEY GARLIC CHICKEN

290

MCDONALDS CHICKEN MCNUGGETS

202

CHICKEN LOADED FRIES

292

CRISPY CHICKEN GYOZAS

204

CHICKEN KEBAB

294

PULLED CHICKEN TACOS

206

BUFFALO MAC N’ CHEESE

296

STICKY CHICKEN BAO BUNS

208

CHILLI GARLIC NOODLES

298

BULKING BIG MAC LOADED FRIES

210

CHEESE BURGERS

300

BULKING CHICKEN ALFREDO

212

FLUFFY PANCAKES

302

CHICKEN GYROS & GARLIC NAAN

213

PERI PERI BURGERS

304

CRISPY & STICKY KOREAN FRIED

215

BREAKFAST MCMUFFINS



CHICKEN

217

BREAKFAST LOADED FRIES

306

CHICAGO DEEP DISH

219

CHICKEN GYROS

308

CREAMY NANDOS CHICKEN PASTA

221

CHICKEN FAJITA WRAPS

310

CHICKEN SHAWARMA

223

CAJUN PASTA

312

BUTTER GARLIC PARMESAN

225

BUTTER GARLIC CHICKEN



TENDERS

227

GARLIC PARMESAN CHICKEN

314

LOW CALORIE FLUFFY ENGLISH

229

KATSU CURRY

231

CREAMY SPICY GARLIC NOODLES

315

BBQ CHICKEN CALZONE

233

TUSCAN CHICKEN

235

JUICY KOFTAS

317

CHICKEN DOUGHNUTS

237

ORANGE CHICKEN

319

BREAKFAST SMOOTHIE

239

ALFREDO FRIES

320

SPICY CREAMY CHICKEN BURRITOS

241

CHILLI GARLIC FRIED RICE

322

DOUBLE CHOC BANANA BREAD

243

CREAMY SPICY PEANUT NOODLES

324

CREAMY SESAME CHICKEN RAMEN

245

FLUFFY CHICKEN BIRYANI

326

STICKY HONEY GARLIC CHICKEN

247

SALT & PEPPER CHICKEN

328

HONEY BBQ MAC N CHEESE

249

CRISPY CHILLI BEEF NOODLES

330

SOUTHERN FRIED CHICKEN

251

BUTTER FRIED RICE

332

ORANGE CHICKEN BURRITOS

253

STICKY HONEY BUFFALO TENDERS

334

LOADED CHILLI CHEESE FRIES

255

CREAMY CHICKEN KORMA

336

CRISPY SWEET CHILLI CHICKEN

257

STICKY LEMON PEPPER CHICKEN

338

CREAMY GARLIC PARMESAN

259

CREAMY CHEESY RAMEN



CHICKEN PASTA

261

STICKY CHILLI GARLIC BEEF

340

RICH BUTTERY GARLIC CHICKEN

263

STICKY KUNG PAO CHICKEN

265

HONEY MANGO HABANERO CHICKEN

343

FAQS



MUFFINS

THE

220

Z A C16gK C H U 14g G C o o k b o o k

11g

F

irstl y, th an k you so much for p urchasin g my cookbook, I am eternally grateful. Alot o f t im e an d effor t h a s go n e in to this a n d I really appreciate your patience which has allowed me to release it. I star ted this page and journey with the aim to mot ivate an d ins pire, I h ave been blown away by t h e IM M ENSE suppo r t a n d love f ro m yo u. I wan t to m a ke s u re p e o p l e c a n e n j oy t h e i r fa t lo s s j o u r n e y a n d n o t h a v e t o e x p e r i e n c e a n d face the same problems I did when losing 20kg of fat. The aim of this cookbook is to help you eat and live h e a l t h i l y w i t h o u t f e e l i n g a n y g u i l t w h e n eating specif ic foods. This cookbook would not have been possible without you guys. I hope you enjoy and please tag me in all your recipe creations, I can not wait to see them !

7

BREAKFAST

PANCAKES 2 INGREDIENT HEALTHY LOW CALORIE

220 Calories 220

Carbs

14g 16g

Protein

14g 16g

11g Fat 11g

INGREDIENTS: 2 eggs 60g banana

THE

C o o k b o o k

Frozen berries (microwave to form a berry compote) (optional)

ZACK CHUG

Tsp. Cinnamon for the pancake mixture (optional)

METHOD : • Blend all the ingredients together for a smooth pancake texture • Heat for 3 minutes on each side at medium heat on the pan • Optional to top the pancakes with berry compote

Scan me !! 9

HIGH PROTEIN

PANCAKES Calories

265

Carbs

22g

Protein

40g

Fat

3g

INGREDIENTS 70g banana 125 egg whites Scoop of vanilla powder

THE

C o o k b o o k

OPTIONAL 30g frozen berries

ZACK CHUG

teaspoon of baking powder

METHOD: • Blend all of your ingredients together into a thick batter • Add equal servings of batter to the pan on medium heat for 3-4 mins on each side • Optional to microwave frozen berries to form a berry compote topping

Scan me !! 10

PA N CA K E S HIGH PROTEIN CHOC CHIP

Calories

290

Carbs

24g

Protein

17g

Fat

14g

INGREDIENTS 80g Banana 2 whole eggs

THE

METHOD:

C o o k b o o k

10g Dark choc chips

ZACK CHUG

Tsp. Cinnamon

• Blend your banana, eggs, and cinnamon into a pancake batter • Add equal portions of the batter to a pan • Pan fry on medium heat for 3 mins on each side of the pancake • Add choc chips whilst pan frying

Scan me !! 11

HIGH PROTEIN LOADED

PANCAKES Calories

395

Carbs

25g

Protein

53g

Fat

8g

INGREDIENTS 100g egg whites 90g of banana 1 scoop of protein powder Teaspoon of baking powder

C o o k b o o k

One egg Low calorie syrup

THE

METHOD:

ZACK CHUG

Cooked Turkey rasher

• Before you make your pancakes, pan fry one turkey rasher and scramble one egg • For the pancake batter, blend your egg whites, banana, protein powder, baking powder into a thick pancake batter • For each pancake you can make from the batter, pan fry on medium heat for 3 minutes on each side of the pancake • Load it with your turkey rasher and scrambled egg

Scan me !! 12

HIGH PROTEIN NUTELLA STUFFED OREO

FRENCH TOAST Calories

600

Carbs

99g

Protein

50g

Fat

8g

INGREDIENTS 2 Oreos 75ml Unsweetened Almond milk 75g Egg Whites 1 scoop of Chocolate protein powder

• Firstly crush 2 Oreos

OPTIONAL Low Cal Choc Sauce & Oreo crumbs️

• Add them to almond milk, egg whites and protein powder

THE

METHOD:

C o o k b o o k

5g of nutella

ZACK CHUG

4 slices of low cal bread

• Mix it all together and coat 1 slice of bread and then add Nutella in the middle of it • Then add another slice of bread on top of the original slice and coat it again • Pan fry on low heat for 5 mins on each side • Repeat these instructions for another 2 slices of bread

Scan me !! 13

CREPES HIGH PROTEIN

Calories

250

Carbs

19g

Protein

39g

Fat

3g

INGREDIENTS 70g banana 100g egg whites protein powder scoop

THE

METHOD:

C o o k b o o k

optional toppings (low cal chocolate spread and Oreo crumbs)

ZACK CHUG

teaspoon of baking powder

• Add all your ingredients to a blender and blend into a thick batter • Add the batter evenly to the whole surface area of the pan • Leave it on medium heat on the pan for 5 mins on each side of the crepe • Add whatever toppings you like to your crepes

Scan me !! 14

HIGH PROTEIN BLUEBERRY

YOGHURT BITES 180

Carbs

20g

Protein

20g

Fat

1g

INGREDIENTS 40g of blueberries

C o o k b o o k

METHOD: • Coat the blueberries in yoghurt.

ZACK CHUG

200 grams of Vanilla Protein yoghurt

THE

Calories

• Place each blueberry onto a plate and then f reeze overnight

Scan me !! 15

BREAKFAST HIGH PROTEIN HEALTHY

Calories

450

Carbs

41g

Protein

38g

Fat

14g

INGREDIENTS: 5og bell Pepper 20g Spinach 75g Egg whites 1 whole egg 50ml Semi skimmed milk

C o o k b o o k

50g Turkey Slices (or any cooked meat of your choice)

THE

Tortilla wrap

METHOD:

ZACK CHUG

20g mozzarella cheese

• Add your pepper and spinach to a bowl followed by your egg whites and whole egg • Add in your milk and give this mixture a good whisk • Place a tortilla wrap in a rectangular baking dish so it forms a little tortilla basket • Pour your egg mixture into the wrap and top it off with cheese and your meat of choice • Bake in the oven or air fry at 220 °C for 15-20 mins

Scan me !! 16

HIGH PROTEIN

OVERNIGHT OATS Calories

380

Carbs

44g

Protein

33g

Fat

8g

INGREDIENTS 60g Frozen Mixed Berries 30g blended oats (Oat flour) 100g Fat Free Greek Yoghurt Scoop of protein powder

C o o k b o o k

10g Chia seeds

ZACK CHUG

75 ml unsweetened almond milk

THE

Teaspoon Cinnamon

METHOD: • Firstly, microwave your mixed berries for 1 minute to form a compote • Then add it to oats, yoghurt, protein powder, milk, chia seeds and cinnamon • Mix all well together and place in a fridge overnight

Scan me !! 17

HIGH PROTEIN BROWNIE

BATTER OATS Calories

360

Carbs

32g

Protein

43g

Fat

6g

INGREDIENTS 30g Oats 10g cocoa powder

C o o k b o o k

150ml unsweetened almond milk

ZACK CHUG

Scoop of chocolate protein powder

THE

150g Low Fat Greek yoghurt

METHOD: • Blend your oats and cocoa powder into a fine like flour • Add milk and yoghurt to your blended cocoa oats • Mix well together and freeze for 1 hour or fridge overnight

Scan me !! 18

HIGH PROTEIN

FRENCH TOAST Calories

400

Carbs

77g

Protein

33g

Fat

4g

INGREDIENTS 150g Egg Whites 125 unsweetened almond milk Vanilla extract

THE

METHOD:

C o o k b o o k

OPTIONAL Berry compote (microwave frozen berries for 1 min )

ZACK CHUG

Cinnamon

• Mix you egg whites, milk, vanilla extract & cinnamon well together • Soak your pieces of bread in the mixture • Pan fry for 3 mins on medium heat for each side of the soaked bread • Optional to microwave frozen berries for 1 minute to produce berry compote to top it with

Scan me !! 19

HEALTHY MCDONALD’ S

HASHBROWNS Calories

310

Carbs

54g

Protein

12g

Fat

6g

INGREDIENTS 200g raw white potato Whole egg 20g oats

THE

METHOD:

C o o k b o o k

Teaspoon Paprika

ZACK CHUG

Tsp. Garlic

• Firstly, grate your raw potato using a cheese grater • Secondly, blend 20g of oats into oat flour • Then mix all your ingredients together to form a thick batter • Spoon the batter onto a baking tray to form 4 hashbrowns • Place in the oven or air fry for 15 mins at 220°C

Scan me !! 20

HIGH PROTEIN

BREAKFAST BAGEL Calories

400

Carbs

26g

Protein

33g

Fat

19g

INGREDIENTS

C o o k b o o k

40g Avocado 2 cooked Turkey rashers

THE

1 medium fried egg 20g mozzarella cheese

ZACK CHUG

Thin Seeded Bagel

METHOD: • Firstly, cook your turkey rashers and then fry your egg • Add these to a bagel, and then top it off with avocado and cheese • Grill the bagel for 5 mins at 220 °C

Scan me !! 21

HIGH PROTEIN

CHOC FRAPPUCINO Calories

170

Carbs

4g

Protein

25g

Fat

5g

(WITHOUT OPTIONAL TOPPINGS)

INGREDIENTS Ice

C o o k b o o k

1 Scoop of chocolate protein powder

ZACK CHUG

black coffee

THE

10g of Cocoa powder

METHOD: • Add all the ingredients into a blender • Blend well together and finish with Optional choc sauce & whipped cream

Scan me !! 22

LUNCH

HIGH PROTEIN CHEESY

QUESADILLA Calories

430

Carbs

37g

Protein

40g

Fat

10g

INGREDIENTS 1 Can of Tuna 50g Fat Free Greek Yoghurt Tablespoon of Sweet corn

THE

METHOD:

C o o k b o o k

30g Mozzarella cheese

ZACK CHUG

Tablespoon Sriracha sauce

• Drain your tuna can into a bowl & add the yoghurt, sweetcorn and sriracha sauce • Mix these all together • Grab your wrap and make a cut halfway through the wrap • Add your tuna to each quadrant and top off with the mozzarella • Fold over by 3 times and grill or pan fry your quesadilla for 5-10 mins

Scan me !! 24

JUICY & TENDER

CHICKEN BREAST Calories

250

Carbs

17g

Protein

33g

Fat

7g

INGREDIENTS 150g raw chicken breast Tsp. Olive oil Tsp. Honey

C o o k b o o k

Paprika Oregano

THE

Salt & Pepper Garlic granules

ZACK CHUG

drizzle of mustard

Coriander

METHOD: • Rub it all the ingredients on the chicken and bake for 15-20 mins at 220 °C in the oven

Scan me !! 25

HIGH PROTEIN

LOADED BURRITO Calories

430

Carbs

36g

Protein

34g

Fat

15g

INGREDIENTS 1 tortilla wrap 10g Chopped cucumber 10g tomato Coriander

C o o k b o o k

Tablespoon Salsa

METHOD:

THE

75g cooked chicken breast 20g of Mozzarella cheese

ZACK CHUG

30g avocado

• Get your tortilla wrap and start by adding your salsa, chopped cucumber, tomato and coriander • On top off that add your avocado and cooked chicken and then top it off with cheese • Carefully roll this wrap into a burrito, if you don’t know how to I advise checking a quick 30 second tutorial on YouTube! • Once rolled into a burrito, pan fry it on medium heat or grill it

Scan me !! 26

HIGH PROTEIN CHEESY

GARLIC BREAD Calories

330

Carbs

24g

Protein

26g

Fat

14g

INGREDIENTS 25g Oats 1 whole egg 125g of Fat Free Greek Yoghurt

C o o k b o o k

30g of Mozzarella cheese

THE

Garlic oregano seasoning

ZACK CHUG

Tsp Baking powder

METHOD: • Blend 25g of oats into oat flour • Then add all the remaining ingredients to the oat flour and mix thoroughly • Place it in the oven for 15 mins at 220 °C

Scan me !! 27

HIGH PROTEIN

MASALA FRIES Calories

240

Carbs

33g

Protein

13g

Fat

5g

INGREDIENTS 100g Raw White Potato Tsp. Olive oil Tbsp. Ketchup Tsp. Chilli sauce

C o o k b o o k

30g of chopped bell peppers 30g Chopped onions

THE

Garlic granules

METHOD:

ZACK CHUG

150g Fat free Greek Yoghurt

• Get 100g of raw potato and slice into fries • Add olive oil to them and oven or air fry for 15 mins at 220 °C • Add ketchup, chilli sauce, yoghurt, peppers, onions & garlic to your cooked potato fries • Mix it well and add to a pan on medium heat for 5 mins

Scan me !! 28

HIGH PROTEIN CREAMY

CHICKEN RICE Calories

490

Carbs

48g

Protein

47g

Fat

11g

INGREDIENTS 100g raw chicken breast 100ml Semi Skimmed Milk 150g Fat free Greek yoghurt Tsp. Garlic Tsp. paprika

• Add milk, yoghurt, seasonings,

pepper, and onions to your raw chicken

30g chopped onions 30g low fat mozzarella cheese 125g cooked basmati rice

THE

METHOD:

C o o k b o o k

30g Chopped Bell pepper

ZACK CHUG

Tsp. cumin

• Marinade and mix it well and then pan f ry on medium to high heat for 15 mins • Then add cheese and cooked rice to the chicken and heat on the pan for 5 mins on medium heat

Scan me !! 29

HIGH PROTEIN

CRUNCHY TACO Calories

330

Carbs

14g

Protein

33g

Fat

17g

INGREDIENTS Small tortilla wrap 75g cooked chicken breast

C o o k b o o k

20g of avocado

THE

Tablespoon of salsa 25g of low fat mozzarella cheese

ZACK CHUG

100g chopped tomatoes

METHOD: • Get your wrap and add all the ingredients to it • Fold the wrap in half and pan fry or grill on high heat for 3 mins on each side

Scan me !! 30

HIGH PROTEIN

SHAWARMA TACO Calories

370

Carbs

22g

Protein

47g

Fat

9g

INGREDIENTS 100g raw chicken breast 30g chopped red onion Garlic granules Cinnamon Tsp. paprika seasoning 75g of low fat Greek yoghurt Small tortilla wrap

C o o k b o o k

Salad of choice 20g of mozzarella cheese

METHOD:

THE

Top it off with optional parsley

• Add red onion,Greek yoghurt and your seasonings to the raw chicken breast

ZACK CHUG

Light garlic Mayo sauce

• Mix and marinade your chicken • Add it to the pan on medium to high heat for 10 mins • Then add light garlic mayo sauce, salad, and your cooked chicken to a tortilla wrap • Top it off with mozzarella and fold over in half • Oven or air fry for 5 -10 mins at 220°C until the wrap is crisp • Top it off with optional parsley

Scan me !! 31

HIGH PROTEIN

TUNA MELT Calories

390

Carbs

37g

Protein

36g

Fat

10g

INGREDIENTS 100g of tuna 15g of light Mayo chopped parsley 10g chopped red onion

2 white bread slices

C o o k b o o k

20g of mozzarella cheese

• Add your light mayo, parsley, red & spring onion to your tuna

THE

tomato slices

METHOD:

ZACK CHUG

10g chopped spring onion

• Mix it all together until creamy • Add the mixture to the bread slices, top it with mozzarella and oven for 5 mins at 220°C • Then once toasted, add tomato slices and oven again for 5-10 mins at 220°C

Scan me !! 32

HIGH PROTEIN LOADED BUFFALO

BAKED POTATO Calories

410

Carbs

40g

Protein

40g

Fat

10g

INGREDIENTS 200g raw white potato 100g of cooked shredded chicken breast Tbsp. hot buffalo sauce

C o o k b o o k

10g cheddar cheese

ZACK CHUG

10g of mozzarella cheese

THE

5g chopped spring onions

METHOD: • Firstly, slice your white potato down the middle and oven or air fry for 20 mins at 220°C • Then, load the baked potato with the rest of your ingredients and oven or air fry again for 2-3 mins at 220°C

Scan me !! 33

HIGH PROTEIN CHICKEN

PARM WRAP Calories

460

Carbs

32g

Protein

46g

Fat

14g

INGREDIENTS Tortilla wrap 60g of Passata ( tomato sauce ) Tsp. oregano

C o o k b o o k

100g of cooked chicken breast

ZACK CHUG

basil

20g of parmigiana cheese

THE

15g of Mozzarella

METHOD: • Add all your ingredients listed above to a tortilla wrap • Fold and wrap over • Toast the wrap in the oven or air fryer for 5 mins at 220°C • Optional to add passata on top of the wrap when toasting

Scan me !! 34

HIGH PROTEIN CHIPOTLE

QUESADILLA Calories

450

Carbs

33g

Protein

45g

Fat

13g

INGREDIENTS 150g raw chicken breast tsp. paprika tsp. garlic seasoning Tbsp. BBQ Tbsp.HOT sauce

30g low fat cream cheese

C o o k b o o k

coriander

THE

tortilla wrap

METHOD:

ZACK CHUG

25g mozzarella cheese

• Add your seasonings to the raw chicken breast • Cook the chicken on a pan for 10 mins on medium heat • Shred the chicken using a knife and fork • Add BBQ, hot sauce, mozzarella, cream cheese and coriander to your cooked chicken • Mix it all together to form a creamy filling • Spread this filling on a tortilla wrap and grill or pan fry for 5 mins on high heat

Scan me !! 35

HIGH PROTEIN CRISPY TOFU

VEGAN BOWL Calories

450

Carbs

36g

Protein

25g

Fat

19g

INGREDIENTS Tbsp. garlic paste Chilli flakes Coriander Tbsp soy sauce Tbsp Cornflour

C o o k b o o k

250g of Tofu 100g of quinoa 30g Avocado THE

Salad

ZACK CHUG

Tbsp. olive oil

METHOD: • Mix garlic paste, chilli flakes, coriander, soy sauce, olive oil and cornflour together • Add in your tofu and coat it in the pasta • Oven or air fry your tofu for 15 mins at 220 °C • Enjoy it with quinoa, avocado, and salad

Scan me !! 36

HIGH PROTEIN

CHICKEN TIKKA Calories

290

Carbs

10g

Protein

44g

Fat

6g

INGREDIENTS 150 fat free Greek yoghurt Tsp. Olive Oil Tsp. Paprika ½ tsp. tgharam masala,

C o o k b o o k

Tsp. mint sauce

ZACK CHUG

Tsp.garlic paste

THE

150g raw chicken breast cut into cubes

METHOD: • Mix Greek yoghurt, olive oil, paprika, gharam masala, garlic paste, and mint sauce all together to form a tikka pasta • Throw in your raw cubed chicken breast and marinade with the paste • Grill or oven the chicken for 20-25 mins at 220 °C

Scan me !! 37

HIGH PROTEIN CRUSTED

CHICKEN PARM Calories

300

Carbs

18g

Protein

39g

Fat

8g

INGREDIENTS 100g raw chicken breast 25g Oat Flour (blend 25g of oats in a blender) Garlic Paprika

C o o k b o o k

75g egg whites 50g of tomato sauce

THE

20g mozzarella cheese

METHOD:

ZACK CHUG

Oregano seasoning

• Add oat flour, seasonings, and egg whites to your raw chicken breast • Mix it all together and coat the chicken • Oven or air fry the chicken for 20 mins at 220°C • Then add tomato sauce and mozzarella to the cooked chicken • Oven again for 5 mins at 220°C

Scan me !! 38

HIGH PROTEIN

CHICKEN PARM Calories

250

Carbs

1g

Protein

34g

Fat

12g

INGREDIENTS 125g raw chicken breast Teaspoon Olive oil Tsp. Paprika Tsp. garlic granules

C o o k b o o k

50g of Tomato sauce

THE

25g low fat mozzarella cheese

METHOD:

ZACK CHUG

Tsp oregano seasoning

• Add olive oil to your chicken and then rub in your seasonings well • Pan fry the chicken for 15 mins on medium heat • Once the chicken is cooked, add tomato sauce and cheese on top of it • Bake the chicken in the oven for 5 mins at 220 °C

Scan me !! 39

HIGH PROTEIN BUFFALO

TENDERS Calories

300

Carbs

18g

Protein

37g

Fat

4g

INGREDIENTS 25g Oats Tsp.Paprika Tsp. tgarlic granules Tsp. chilli flakes 10g of crushed up nachos

100g Egg whites

THE

METHOD:

C o o k b o o k

100g of raw chicken breast

ZACK CHUG

Tablespoon of hot sauce

• Blend your oats, and seasonings into a flour • Add crushed nachos to your flour onto a plate and set aside • Mix your egg whites with hot sauce • Dip your chicken tenders in the egg mix first and then coat in the flour • Air fry or oven your chicken for 15-20 mins at 220 °C • Then drench your cooked chicken in hot sauce

Scan me !! 40

HIGH PROTEIN

CHICKEN KORMA Calories

470

Carbs

39g

Protein

47g

Fat

11g

INGREDIENTS 30g chopped onion 200g chopped tomatoes 150g low fat Greek yoghurt ½ teaspoon of turmeric 1 teaspoon of garlic & Ginger paste

C o o k b o o k

100g of cooked chicken breast (I season with paprika)

• Add chopped onion, tomatoes, yoghurt, turmeric, garlic & ginger paste, and almonds to a pan

THE

OPTIONAL 125g of boiled basmati rice

METHOD:

ZACK CHUG

10g of almonds

• Let them all simmer on medium heat for 5 minutes and then transfer to a blender and blend into a korma paste • Add cooked chicken to your korma paste and stir all together on a pan for 5 mins on medium to high heat • Optional to enjoy this korma with boiled basmati rice, macros with the rice

Scan me !! 41

HIGH PROTEIN THAI

GREEN CURRY Calories

395

Carbs

9g

Protein

40g

Fat

20g

INGREDIENTS 30g onion Fresh coriander Red chilli Ginger and garlic paste 100ml of coconut milk

C o o k b o o k

30g red bell pepper

METHOD:

THE

100g of cooked chicken breast OPTIONAL 125g of boiled rice

ZACK CHUG

100g of low fat Greek yoghurt

• Add chopped onion, coriander, chilli, ginger & garlic paste, coconut milk and yoghurt to a blender • Blend into a Thai paste • Add in bell pepper & cooked chicken to the paste and stir on a pan on medium heat for 10 mins • Enjoy with optional boiled rice, macros are without the rice

Scan me !! 42

HIGH PROTEIN CHICKEN

SHAWA R MA Calories

350

Carbs

33g

Protein

34g

Fat

9g

INGREDIENTS 100g raw chicken breast 30g Chopped red onions ½ tsp. cumin 1/2 tsp. cinnamon 1/2 tsp. paprika

C o o k b o o k

Mixed cucumber & tomatoes

ZACK CHUG

½ tsp garlic granules

50g of fat free Greek yoghurt

THE

Coriander

METHOD: • Add your onion & seasonings to your raw chicken breast • Pan fries the chicken on medium to high heat for 15 mins • Add the cooked chicken to a tortilla wrap, followed by your mixed cucumber & tomatoes, yoghurt, and coriander • Fold the wrap in half and grill or pan fry for 5 mins

Scan me !! 43

HIGH PROTEIN PULLED

CHICKEN BURGER Calories

490

Carbs

50g

Protein

43g

Fat

11g

INGREDIENTS 100g Chopped Tomatoes Tbsp. BBQ sauce Tsp. Honey Soy Sauce Garlic

C o o k b o o k

Cumin 25g mozzarella cheese

• Firstly, shred your cooked chicken breast with a knife and fork

100g Cooked Chicken breast Brioche bun

THE

METHOD:

ZACK CHUG

paprika

• Add your chopped tomatoes, sauces and seasoning to a pan on medium heat • Then add in your cheese and stir on medium heat for 5 mins • Then add your shredded chicken to the pan and let it all simmer for 5 mins on high heat • Add some water to your pan if you want more volume to you sauce • Place your pulled chicken in a brioche bun

Scan me !! 44

PIZZA

HIGH PROTEIN LOW CALORIE

Calories

350

Carbs

32g

Protein

30g

Fat

11g

Tortilla wrap

C o o k b o o k

10g of Tomato Purée

THE

30g of Low-fat Mozzarella cheese 10g Spinach

ZACK CHUG

INGREDIENTS

60g of chicken breast

METHOD: • Spread tomato puree evenly to your tortilla wrap • Add your mozzarella cheese, spinach and top with 60g of cooked chicken breast

Scan me !! 45

DINNER

HIGH PROTEIN

CHICKEN BIRYANI Calories

430

Carbs

36g

Protein

47g

Fat

10g

INGREDIENTS 150g raw Chicken Breast Tsp. Olive oil 150g Fat Free Greek Yoghurt tsp. Tomato purée

Tsp. Cardamon seeds Chopped Onions Add 100g cooked basmati rice

• Marinade your chicken breast in yoghurt, oil, tomato & garlic puree & the seasonings

THE

METHOD:

½ Teaspoon ground coriander Tsp. Garlic purée

C o o k b o o k

½ Teaspoon Chilli powder

ZACK CHUG

½ Teaspoon of Turmeric

• Once your chicken is marinaded, add onions to the mixture and add it all it to a pan on medium heat and pan fry for 10-15 minutes • Once pan fried, add your cooked rice to the pan and cardamon seeds • Pan f ry the chicken and rice again for 5 mins on medium heat

Scan me !! 47

HIGH PROTEIN

PASTA BAKE Calories

440

Carbs

38g

Protein

42g

Fat

13g

INGREDIENTS 100g raw chicken breast 100g of Fat free Greek yoghurt 100g chopped tomatoes

C o o k b o o k

Garlic Oregano

METHOD:

100g boiled Fusilli pasta

THE

Basil

• Mix your chicken, yoghurt, chopped tomatoes, peppers and seasoning well together

ZACK CHUG

30g of chopped Red Bell Peppers

30g Mozzarella cheese

• Add this to a pan on medium to high heat for 15 mins • Then add your boiled pasta to your chicken • Heat all together on the pan for 5 mins on medium heat • Place this all into an oven dish and cover with cheese • Bake in the oven for 5 mins 220°C

Scan me !! 48

HIGH PROTEIN

TANDOORI CHICKEN Calories

490

Carbs

5g

Protein

43g

Fat

20g

INGREDIENTS 100g fat free Greek yoghurt Tsp. Olive oil Tsp. Paprika Tsp. gharam masala

C o o k b o o k

1/2 Tsp. mint sauce

THE

2 small chicken legs

METHOD:

ZACK CHUG

Tsp. ginger/garlic paste

• Mix yoghurt, olive oil, seasonings, garlic paste and mint sauce to form a marinade paste for your chicken • Coat your chicken legs with the paste • Once coated, oven at 20 °C for 20-25 mins

Scan me !! 49

HIGH PROTEIN CAJUN SHRIMP

LINGUINE Calories

450

Carbs

39g

Protein

45g

Fat

13g

INGREDIENTS 100g prawns Cajun Seasoning ( paprika, garlic, oregano, crushed chilli, black pepper) garlic parsley 30g low fat cream cheese

C o o k b o o k

20g of mozzarella

. Firstly ,finely chop your garlic & parsley

THE

100g of boiled pasta

METHOD:

ZACK CHUG

200ml milk

. Add your Cajun seasoning to your prawns and mix well . Add your prawns to a pan on medium heat for 10 mins . Remove the shrimp and add your garlic/parsley to this pan on medium heat . Add your milk, low fat cream cheese & mozzarella cheese and stir on low heat . Then add your boiled pasta and stir well again on low heat . Top off with your cooked Cajun prawns and garnish with parsley

Scan me !! 50

HIGH PROTEIN CAJUN

CHICKEN ALFREDO Calories

460

Carbs

34g

Protein

47g

Fat

13g

INGREDIENTS 150g chicken breast Tsp. Olive Oil Cajun Seasoning ( paprika, garlic, oregano, crushed chilli, pepper ) 100ml of semi skimmed milk (or milk of choice ) 30g Low fat cream cheese

C o o k b o o k

100g of cooked spaghetti pasta Low calorie oil spray Parsley THE

METHOD:

ZACK CHUG

15g of mozzarella cheese

• Add a tsp. Of olive oil to your chicken breast and rub in the Cajun seasoning • Add some low calorie oil spray to a frying pan on medium to high heat ,cook the chicken for 10 minutes and remove from the pan • Finely chop garlic cloves and add to the hot pan • Add your milk and cream cheese and mix until you get a nice consistency • Add your mozzarella cheese and mix again until thick and creamy️ • Boil your pasta for 10 mins and add it to the pan and mix well • Add your chicken to the pasta and top it off with OPTIONAL parsley

Scan me !! 51

BURGER HIGH PROTEIN CHICKEN TIKKA

Calories

460

Carbs

41g

Protein

52g

Fat

8g

INGREDIENTS 150g raw chicken breast Chilli turmeric gharam masala cumin seasoning

C o o k b o o k

150g low fat Greek yoghurt 1 low fat cheese slice lemon THE

20g chopped Red onion coriander tsp. paprika seasoning 15g chopped Cucumber brioche bun FULL RECIPEE NEXT PAGE

ZACK CHUG

tbsp. garlic paste

lettuce tomato slice

Scan me !! 52

METHOD: - FOR YOUR CHICKEN . Add Chilli, turmeric, gharam masala, cumin seasoning to 100g of low fat Greek yoghurt . Add a tbsp. Of garlic paste to this . Squeeze lemon juice and marinade your chicken . Add your chicken to an oven for 20 mins at 220°C or you can air fry it . Add a low fat cheese slice to the cooked chicken and oven again for 2 mins at 220°C

C o o k b o o k

- FOR YOUR REFRESHING YOGHURT SAUCE • Add chopped red onion, coriander, grated cucumber & paprika seasoning to 50g of low fat Greek yoghurt THE

• Mix well

ZACK CHUG

. Add your cooked chciken to a brioche bun with lettuce , tomato & yoghurt sauce

Scan me !! 53

FAJITA PASTA HIGH PROTEIN CHICKEN

Calories

400

Carbs

32g

Protein

44g

Fat

7g

INGREDIENTS 150g raw chicken breast Tsp. Olive oil Cajun seasoning ( Paprika, ,garlic granule, Oregano, black pepper) 50g Red bell pepper 50g onions Tsp. cumin Tsp. chilli seasoning

METHOD:

100g boiled pasta

. Add Paprika, garlic granules , Oregano & black pepper seasoning to the raw chicken

THE

. Add tsp. Olive oil

C o o k b o o k

20g mozzarella cheese

ZACK CHUG

150ml unsweetened almond milk

. Cook on a pan on medium to high heat for 10 mins . Chop your bell pepper and onions and add to the pan with the cooked chicken and leave on medium heat for 5 mins . Add cumin and chilli seasoning, this brings the true fajita flavour . Add 150ml of unsweetened almond milk & 20g of Mozzarella cheese . Simmer on low heat and add in your boiled pasta and stir all together again . Optional to garnish with parsley

Scan me !! 54

HIGH PROTEIN LOADED

PASTA BAKE Calories

400

Carbs

33g

Protein

41g

Fat

12g

INGREDIENTS 100g of boiled penne pasta 200g chopped tomatoes Basil

C o o k b o o k

100g of cooked chicken breast 20g of mozzarella cheese

THE

10g jalapeños

METHOD:

ZACK CHUG

20g chopped red bell pepper

• Add boiled pasta, chopped tomatoes, basil, bell pepper, and cooked chicken breast to a pan • Stir together on medium to high heat for 10 minutes • Top it off with mozzarella and jalapenos • Oven bake for 5-10 mins at 220°C

Scan me !! 55

HIGH PROTEIN LINGUINE

PASTA Calories

470

Carbs

37g

Protein

47g

Fat

14g

INGREDIENTS 100g of raw chicken breast Tsp. paprika seasoning Tsp. Chilli flakes Tsp.garlic granules 100g of boiled pasta

C o o k b o o k

125ml of skimmed milk (or any milk of choice )

ZACK CHUG

Handful of spinach

20g of mozzarella cheese

THE

30g low fat cream cheese

METHOD: • Season your raw chicken breast with paprika, chilli flakes and garlic granules • pan fry for 10 mins on high heat • Add boiled pasta, spinach, milk, mozzarella, and cream cheese to your cooked chicken • Stir together on medium heat for 10 mins

Scan me !! 56

HIGH PROTEIN

PESTO PASTA Calories

490

Carbs

34g

Protein

45g

Fat

17g

INGREDIENTS 100g boiled Pasta Fresh Basil Teaspoon of pesto sauce

C o o k b o o k

200 ml of unsweetened almond Milk (you can use whatever milk you'd like for this) 20g Mozzarella Cheese

THE

30g Low Fat cream cheese 100g of cooked chicken breast

ZACK CHUG

Tsp. minced garlic

METHOD: • Add boiled pasta, basil, pesto, garlic, almond milk. Mozzarella and cream cheese to a pan on medium heat for 5 mins until it is creamy • Then add in your cooked chicken breast • Stir together on medium heat for 5 minutes again

Scan me !! 57

HIGH PROTEIN CHICKEN

RIGATONI Calories

450

Carbs

36g

Protein

44g

Fat

8g

INGREDIENTS 250g chopped tomatoes 20g chopped onions Tsp. garlic granulest Tsp.oregano Chilli flake seasoning

100g boiled rigatoni pasta

C o o k b o o k

20g mozzarella cheese 100g cooked chicken breast THE

METHOD:

ZACK CHUG

100g fat free Greek yoghurt

• Add chopped tomatoes, onions, garlic, oregano, chilli flakes, Greek yoghurt to a pan • Stir and let them simmer on 5 mins on low to medium heat • Then transfer to a blender and blend into a sauce • Add your sauce to boiled pasta, mozzarella, cooked chicken breast and mix together • Add it all to a pan on medium heat for 10 mins

Scan me !! 58

BURRITO HIGH PROTEIN LOADED CRUNCHY

Calories

470

Carbs

44g

Protein

35g

Fat

15g

INGREDIENTS Tortilla wrap 20g mozzarella cheese 100g of raw lean beef mince 50g drained black beans Tablespoon of Salsa

C o o k b o o k

20g chopped onions Coriander

OPTIONAL to add hot sauce

THE

3 nachos

METHOD:

ZACK CHUG

Tablespoon Guacamole

• Add all of your ingredients to the tortilla wrap • You can use your own choice of meat for the filling • Once all the ingredients have been added, wrap and fold into a burrito ( may need to watch a 30 sec YouTube tutorial on how to do so lol) • Pan fry the burrito or grill for 5 mins

Scan me !! 59

HIGH PROTEIN

MAC & CHEESE Calories

420

Carbs

45g

Protein

20g

Fat

15g

INGREDIENTS 10g of cheddar cheese 25g of mozzarella cheese 40g of low-fat cream cheese 10g of plain flour

C o o k b o o k

200 ml of unsweetened almond milk 100g of boiled pasta Optional basil THE

METHOD:

ZACK CHUG

Tsp. paprika

• Add your cheeses to plain flour, paprika, almond milk and stir on low to medium heat on a pan for 5 mins • Add your boiled pasta to the pan and fold it into your cheesy mixture whilst on low heat • Then add your mac and cheese to a dish and oven for 10 mins at 220°C • Finally, garnish your mac and cheese with basil

Scan me !! 60

HIGH PROTEIN

FAJITA WRAP Calories

390

Carbs

32g

Protein

35g

Fat

11g

INGREDIENTS 100g raw chicken breast Tablespoon of BBQ sauce Cumin seasoning Paprika seasoning

C o o k b o o k

30g chopped onions

ZACK CHUG

30g of mixed bell peppers

Tablespoon of Salsa

THE

30g of mozzarella cheese

METHOD: • Add bbq sauce, seasonings, pepper, onions to your chicken breast • Pan fry this all together for 10 mins on medium heat • Add your cooked fajita chicken to a tortilla wrap • Then add salsa and cheese and fold your wrap and grill for 5 mins

Scan me !! 61

HIGH PROTEIN

CA JUN PASTA Calories

350

Carbs

32g

Protein

34g

Fat

10g

INGREDIENTS 40g bell peppers 30g chopped onions 100g of boiled pasta 40g low fat cream cheese Cajun seasoning

C o o k b o o k

Thyme seasoning

OPTIONAL 5g of Parmesan cheese

THE

100g of cooked chicken breast

METHOD:

ZACK CHUG

Garlic granules

• Add your peppers, onions, boiled pasta, cream cheese, seasonings to a pan • stir together on medium heat for 5 minutes • Then add in your cooked chicken breast and heat for 5 minutes again on low to medium heat • Optional to top it off with parmesan cheese

Scan me !! 62

HIGH PROTEIN

CARBONARA PASTA Calories

440

Carbs

38g

Protein

42g

Fat

13g

INGREDIENTS 100g boiled pasta One whole Egg 15g Parmesan cheese Garlic

THE

100g of Cooked Turkey rashers ( you can use whatever meat choice you’d like for this )

C o o k b o o k

100ml of Pasta water ( water leftover from boiling your pasta)

ZACK CHUG

Black Pepper

METHOD: • Start off by boiling your pasta and putting 100g aside • Add your pasta with egg, cheese, garlic, black pepper, pasta water to a pan • Stir together on low to medium heat for 5 mins • Add in cooked turkey rashers to your pasta and stir again on low heat for 10 mins this time

Scan me !! 63

HIGH PROTEIN

CREAMY PASTA Calories

490

Carbs

40g

Protein

44g

Fat

17g

INGREDIENTS 100g boiled pasta 200g of tomato sauce / passata Garlic granules Basil

C o o k b o o k

25g mozzarella cheese

THE

30g low fat cream cheese 100g of cooked chicken breast

ZACK CHUG

50g Red bell pepper

METHOD: • Stir your boiled pasta with tomato sauce, garlic, basil, pepper, mozzarella and cream cheese all on a pan on medium heat for 10 min • Leave it to simmer on the pan and then add in your cooked chicken breast • Stir together on the pan for 5 mins on high heat

Scan me !! 64

HIGH PROTEIN

NOODLES Calories

300

Carbs

31g

Protein

30g

Fat

5g

INGREDIENTS 100g Raw Chick Breast Tablespoon Soy Sauce Freshly chopped ginger and garlic

C o o k b o o k

100g boiled ramen noodles

• Add your soy sauce. Chopped ginger. Garlic and spring onions to your chicken breat

THE

Optional 5g sesame seeds

METHOD:

ZACK CHUG

Spring onion

• Mix it well together and then pan fry on medium heat for 10 minutes • Add in your cooked ramen noodles and stir together for 5 mins on high heat • Optional to top it off with sesame seeds (macros included are without sesame seeds)

Scan me !! 65

HIGH PROTEIN FLUFFY

CHICKEN RICE Calories

350

Carbs

38g

Protein

40g

Fat

3g

INGREDIENTS 50g uncooked washed basmati rice tsp. turmeric Tsp. paprika tsp. cumin seasoning

C o o k b o o k

garlic

THE

150ml water 150g raw chicken breast

ZACK CHUG

coriander

baby tomatoes

METHOD: • Add all the ingredients to an oven dish and stir together • Then add it to an oven for 25-30 mins at 220°C

Scan me !! 66

HIGH PROTEIN

ALFREDO PASTA Calories

490

Carbs

42g

Protein

50g

Fat

14g

INGREDIENTS 100g boiled Tagliatelle Pasta (or any pasta of your choice ) Oregano Garlic granules

C o o k b o o k

200 ml of skimmed Milk (can use whatever milk you’d like for this)

• Add your boiled pasta to your seasonings, spinach, milk, mozzarella and cream cheese

30g Low Fat cream cheese

THE

25g Mozzarella Cheese

METHOD:

ZACK CHUG

15g spinach

100g of cooked chicken Breast

• Add them all together on a pan on low heat for 10 minutes • Optional to add in pasta water to the pan to make the sauce thicker • Then add in your cooked chicken • Stir on medium heat on the pan for 5 minutes

Scan me !! 67

KEBAB HIGH PROTEIN

(without pitta bread & yoghurt)

Calories

425

Carbs

10g

Protein

37g

Fat

20g

INGREDIENTS 100g raw lamb mince ( can use any meat of your choice ) 30g chopped onions 30g chopped pepper Teaspoon Garlic

C o o k b o o k

½ tsp. chilli powder 15g breadcrumbs

• Mix all your ingredients well together and roll into a kebab shape, don’t be afraid to get your hands dirty!

One whole egg OPTIONAL pitta bread

THE

METHODS:

ZACK CHUG

Teaspoon cumin

Salad

• You can form patties if that is easier for you • Pan fry the kebab for 15-20 mins on medium heat and constantly flipping them over • Enjoy with optional sides of pitta bread, salad, and mint yoghurt

Scan me !! 68

BOLOGNESE HIGH PROTEIN SPAGHETTI

Calories

490

Carbs

39g

Protein

44g

Fat

19g

INGREDIENTS 100g Chopped Tomatoes 30g Chopped onion Garlic 50g fat free Greek yoghurt

C o o k b o o k

100g of cooked chicken mince (seasoned with paprika)

THE

100g of boiled spaghetti pasta 20g of mozzarella cheese

ZACK CHUG

Basil seasoning

METHOD: • Blend your chopped tomatoes, onion, garlic, basil, and yoghurt into a cream sauce • Add your cooked chicken mince and boiled spaghetti to the cream sauce • Top with 20g of mozzarella cheese • Stir all together on high heat for 5-10 mins

Scan me !! 69

HIGH PROTEIN

LASAGNA Calories

400

Carbs

40g

Protein

40g

Fat

15g

INGREDIENTS 125g Raw Chicken Mince 100g Chopped Tomatoes 30g Chopped onions 15g Spinach Tsp. Paprika

C o o k b o o k

Tsp. Oregano 2 lasagne sheets 25g Mozzarella cheese

• Add your chopped tomatoes to chicken mince, onions, spinach, and seasonings

THE

METHOD:

ZACK CHUG

Tsp. Garlic

• Pan fry all together on high heat for 8 mins • Split your meat in 2 portions and layer the first portion with a lasagne sheet • Add the second portion of meat on top and then layer again with a lasagne sheet • Top it all off with 25g mozzarella cheese • Oven for 10-15 at 220 °C

Scan me !! 70

TAKEAWAYS

HIGH PROTEIN LOW CALORIE

CHICKEN NUGGETS Calories

220

Carbs

13g

Protein

34g

Fat

2g

INGREDIENTS 2 rice cakes Paprika garlic seasoning oregano seasoning

THE

METHOD:

C o o k b o o k

100g raw Chicken breast cut into pieces

ZACK CHUG

100g Egg whites

• Add your rice cakes and seasoning to a blender • Blend into a fine powder like flour • Place your rice cake powder onto a separate plate and your egg whites into another separate bowl • Get your chicken pieces and coat them in the egg whites first and then the powder • Place onto a baking tray and oven or air fry for 20 mins at 220 °C

Scan me !! 72

HIGH PROTEIN

LOADED FRIES Calories

470

Carbs

51g

Protein

42g

Fat

12g

INGREDIENTS: 250g sliced white potato Oregano Paprika

C o o k b o o k

30g Mozzarella cheese

THE

Jalapenos

METHOD: •

ZACK CHUG

100g lean cooked beef mince

Slice 250g of potato into fries

• Add oregano and paprika seasoning and bake in the oven or air fry for 10 mins at 220 °C • Add the beef, cheese and jalapenos to the fries • Oven or air fry again for 5-10 mins at 220°C

Scan me !! 73

HIGH PROTEIN

CHICKEN GYRO Calories

390

Carbs

36g

Protein

35g

Fat

9g

INGREDIENTS 100g raw chicken breast 100g low fat Greek yoghurt Teaspoon. Olive oil Teaspoon lemon juice Garlic paste Cumin

C o o k b o o k

Tortilla wrap

ZACK CHUG

Coriander

50g of tzatziki sauce

THE

Mixed salad (lettuce, tomatoes and cucumber)

METHOD: • Marinade your chicken in yoghurt, olive oil, lemon juice, garlic paste, cumin, coriander and mix well together • Pan fry the chicken on medium heat for 10 minutes • In the meantime prepare tzatziki sauce, mix Greek yoghurt with cucumber • Add your cooked chicken, tzatziki sauce, and salad to your tortilla wrap • Fold over the wrap and grill it for 5 minutes at 220°C

Scan me !! 74

HIGH PROTEIN HONEY GARLIC

TENDERS Calories

360

Carbs

34g

Protein

50g

Fat

3g

INGREDIENTS Tbsp. Honey Tsp. Garlic paste 2 Tbsp. Light soy sauce Tbsp. Hot sauce 15g of cornflakes Tsp. paprika, Garlic granules

C o o k b o o k

• Add your cornflakes, paprika and garlic granules to a sealed bag and mix and crush

THE

METHOD:

150g of raw chicken breast sliced into tenders

ZACK CHUG

125g of egg whites

• Add egg whites to a separate bowl • Cut your chicken breast into tenders and coat each tender in the egg whites first and then the cornflakes • Then oven or air fry the chicken for 20 mins at 220°C • Meanwhile, mix your honey, garlic paste, soy sauce and hot sauce on high heat on a pan for 5 mins to form your honey garlic sauce • Once the tenders are cooked, coat them in your honey garlic sauce

Scan me !! 75

HIGH PROTEIN

DOMINO’S PIZZA Calories

490

Carbs

27g

Protein

60g

Fat

15g

INGREDIENTS One Whole egg 30g oats 125g cottage cheese Tsp. garlic seasoning Tsp. oregano seasoning Tsp. Of baking powder

C o o k b o o k

100g of cooked chicken breast 20g of mozzarella cheese

THE

METHOD: • Add your oats, egg, cottage cheese, seasonings and baking powder to a blender

ZACK CHUG

Bbq sauce

• Blend to form a thick mixture consistency (you can always mix by hand) • Pour the mixture to a baking dish • Add bbq sauce, cooked chicken and mozzarella cheese on top of the pizza mixture base • oven for 20 mins at 220°C and enjoy

Scan me !! 76

HIGH PROTEIN CHICKEN

RAMEN 450

Carbs

26g

Protein

45g

Fat

13g

INGREDIENTS 150g raw chicken breast Cajun Seasoning ( paprika, garlic, oregano, crushed chilli, pepper) Black pepper

C o o k b o o k

One chicken stock cube Garlic Ginger 30g chopped spring onions, Red chillis

ZACK CHUG

60ml light Soy sauce

THE

Calories

Packet of ramen noodles ( discard the sauce given with the pack ) Optional sesame seeds

FULL RECIPEE NEXT PAGE

Scan me !! 77

METHOD: • Finely chop your spring onion, garlic, ginger and chillis • Add some low-calorie oil spray to a frying pan on medium to high heat • Add the veg to the hot pan . Add soy sauce to the pan . Add 100-200 ml of boiling water to a chicken stock cube and add that to the pan on medium heat . Let it simmer and then add the ramen noodles and leave on low heat for 10 -15 minutes . Meanwhile, get 150g of sliced raw chicken breast and add soy sauce, black pepper & Cajun seasoning to it . Air fry the chicken for 15 mins at 220°C . Boil one medium egg

THE

C o o k b o o k

. Garnish with optional sesame seeds and enjoy

ZACK CHUG

. Add the chicken and egg on top of the noodles

Scan me !! 78

HIGH PROTEIN

BUTTER CHICKEN Calories

530

Carbs

60g

Protein

55g

Fat

6g

INGREDIENTS 30g chopped red onion 60g medium apple 150g low Fat Greek Yoghurt 125ml semi skimmed milk ( or milk of choice ) 150g Chopped Tomatoes tsp. garlic/ginger paste tsp. Turmeric 150g raw chicken breast tsp. Paprika

METHOD: . Finely chop your onion & apple

C o o k b o o k

45g washed uncooked rice coriander

THE

. Add some low-calorie oil spray to a frying pan on medium heat . Add your yoghurt, milk, chopped tomatoes, tsp. Of garlic & Ginger paste & let this simmer for 5-10 mins

ZACK CHUG

Tsp. Cumin seasoning

. Let it cool & blend it to form a thick creamy paste . Get 150g of raw diced chicken breast & season with paprika & cumin . Cook the chicken breasts for about 10 mins on the pan on medium heat . Add the creamy paste to the cooked chicken and add it all to the pan & let it simmer for 5-10 mins . Meanwhile, add 45g uncooked washed basmati rice to a pot and let it boil for 15 mins . Enjoy with rice and Optional coriander to add

Scan me !! 79

HIGH PROTEIN

DYNAMITE SHRIMP Calories

300

Carbs

19g

Protein

36g

Fat

9g

INGREDIENTS 2 rice cakes Tbsp. Paprika 150g cooked & peeled king prawns whole egg Tablespoon of Light Mayo Tablespoon of ketchup

C o o k b o o k

OPTIONAL sesame seeds

THE

METHOD: • Blend your rice cakes and paprika into a flour

ZACK CHUG

Tablespoon of mustard

• Then add a whole egg into a bowl and whisk • Coat your prawns in the egg mix & then the rice cake flour • Oven or air fry the coated prawns for 15-20 mins at 220°C • Then for the sauce add a tablespoon of light mayo, ketchup & mustard together • Mix these sauces into a dynamite sauce and coat your shrimp in the sauce • Add Optional sesame seeds on top

Scan me !! 80

FRIES HIGH PROTEIN ANIMAL STYLE

Calories

400

Carbs

36g

Protein

39g

Fat

13g

INGREDIENTS 1 Tablespoon of Light Mayo Tablespoon of Ketchup 10g chopped gherkins 150g Raw Potato tsp. paprika seasoning

C o o k b o o k

40g chopped onions 20g of mozzarella cheese

THE

METHOD: • Firstly, mix your condiment sauces and gherkins into the animal style sauce

ZACK CHUG

100g of cooked lean beef mince ( or meat of choice )

• Then slice your raw potato into fries shapes • Add paprika seasoning to the potato fries & oven or air fry them for 15-20 mins at 220°C • Meanwhile, sauté chopped onions on the pan for 10 mins into caramelised onions • Once the fries are cooked, add your cooked beef, caramelised onions & mozzarella on top of them • Oven or air fry one more time for 5 mins at 220°C & then add your sauce from before hand

Scan me !! 81

HIGH PROTEIN CHICKEN

SMASH BURGER Calories

420

Carbs

31g

Protein

42g

Fat

13g

INGREDIENTS 150g raw chicken breast Garlic granules Salt and pepper seasoning 30g of chopped red bell pepper 30g of chopped spring onion Brioche bun 40g of smashed avocado

C o o k b o o k

METHOD:

Drizzle of sriracha sauce

THE

• Finely cut your chicken breast into tiny pieces using a sharp knife • Season the chicken and add red bell pepper and spring onions to it

ZACK CHUG

Low fat cheese slice

• Mix it all together and form them into balls • Smash the balls into 2 smash patties (can use a spatula to smash) • Add each patty onto a pan on medium to high heat for 10 minutes on each side • Meanwhile smash your avocado • Add the patties to a brioche bun, smashed avocado & a low fat cheese slice • Top with whatever sauce you like

Scan me !! 82

HIGH PROTEIN

SPRING ROLLS Calories

500

Carbs

60g

Protein

43g

Fat

10g

INGREDIENTS 150g raw chicken breast Tablespoon light soy sauce Tsp. Chilli powder Tsp. Garlic paste 5g shredded cabbage 5g shredded carrot 5g chopped spring onion

C o o k b o o k

METHOD:

• Then, add shredded cabbage, carrot & spring onion to the chicken

THE

• Marinade your raw chicken breast with soy sauce, chilli powder and garlic paste • Pan fry on medium to high heat for 10 mins and then shred your cooked chicken using a knife and fork

ZACK CHUG

5 small tortilla wraps

• Stir this all together and pan fry on medium heat for 5 mins to form your spring roll filling • Add equal portions of cooked chicken stir fry to each small tortilla of the 5 you have and fold into a roll • Oven or air fry each roll for 5 mins at 220°C • Optional mint sauce to top it off • The macros are for all 5 spring rolls

Scan me !! 83

HIGH PROTEIN BIG MAC

PIZZA Calories

477

Carbs

26g

Protein

54g

Fat

18g

INGREDIENTS Whole egg 30g Oats 100g low fat Greek yoghurt tsp. oregano Tsp. garlic paste tsp. Baking powder

C o o k b o o k

100g of lean cooked beef mince ( or any meat of choice ) 10g gherkins

• Blend your oats firstly

10g chopped red onions 25g of mozzarella cheese

THE

METHOD:

ZACK CHUG

60g of tomato sauce

• Mix your oat flour, Greek yoghurt, egg, oregano, garlic paste & baking powder into a thick mixture • Bake it in the oven for 15 mins at 220°C • After this is done, add tomato sauce, cooked beef, gherkins, onions, and mozzarella to your pizza base • Oven it all again for 5 mins at 220°C

Scan me !! 84

BIG MAC HIGH PROTEIN CHICKEN

Calories

500

Carbs

57g

Protein

50g

Fat

6g

INGREDIENTS 2 rice cakes tsp. tpaprika Tsp. garlic granulest Tsp. oregano seasoning 2 raw chicken breasts (150g raw weight for both)

3 low cal single brioche buns

C o o k b o o k

Chopped lettuce low fat cheese slice 10g light mayonnaise THE

METHOD:

ZACK CHUG

70g of egg whites

• Blend your rice cakes and seasonings into a flour • Place the flour onto a plate & add the egg whites into a separate bowl • Dip and coat your chicken breasts in the egg whites & then the rice cake flour • Oven or air fry the chicken for 15 mins at 220°C • Add it to the brioche buns, lettuce, cheese slice & light mayo

Scan me !! 85

HIGH PROTEIN SZECHUAN

NOODLES Calories

370

Carbs

40g

Protein

36g

Fat

5g

INGREDIENTS 30ml light soy sauce chilli flakes tsp. Garlic paste tsp. Honey 50g red onion

C o o k b o o k

150ml water 100g of boiled rice noodles

THE

100g of cooked chicken breast optional sesame seeds

ZACK CHUG

50g bell pepper

METHOD: • Add soy sauce, chilli flakes, garlic paste, honey, red onion, bell pepper and water to a pan • Simmer on high heat on the pan for 5 mins to form a sauce • Add your boiled noodles & cooked chicken breast to the sauce • Stir together and leave on low heat for 10 mins

Scan me !! 86

HIGH PROTEIN CREAMY

Calories

470

Carbs

37g

Protein

40g

Fat

17g

INGREDIENTS 100g Raw chicken breast Paprika Garlic seasoning 50g Avocado 100g low fat Greek yoghurt Coriander

100g of cooked pasta ( roughly 60g dry weight of pasta )

C o o k b o o k

20g of Mozzarella cheese

• Season your raw chicken with paprika and garlic

THE

OPTIONAL to garnish with parsley

METHOD:

ZACK CHUG

Chilli flakes

• Air fry for 20 mins @ 220°C OR Pan fry for 20 mins • Then blend your Avocado, low fat Greek yoghurt, coriander and chilli flakes to form your creamy pasta sauce • Meanwhile boil your pasta and then add your cooked chicken and sauce to the pasta • Then add your mozzarella cheese and mix it all together • Simmer on low heat for 10 mins

Scan me !! 87

HIGH PROTEIN CHICKEN

KEBAB WRAP Calories

390

Carbs

37g

Protein

45g

Fat

5g

INGREDIENTS 150g of raw chicken breast 100g fat free Greek yoghurt tsp. Garlic granules Tsp. cinnamon Tsp. oregano seasoning tsp. Of lemon juice 1 light tortilla wrap

C o o k b o o k

10g cucumber 20g spinach

THE

Low cal garlic Mayo sauce

METHOD:

ZACK CHUG

10g tomato

• Mix and marinade your raw chicken in Greek yoghurt, seasonings and lemon juice • Once the chicken is coated, pan fry on medium to high heat for 10 mins • Add tomato, cucumber, spinach, and the cooked chicken to a light tortilla wrap • Then top with low cal garlic mayo sauce & fold • it is optional to grill for 5 mins

Scan me !! 88

HIGH PROTEIN MINI

POPCORN CHICKEN (FOR WHOLE SERVING)

Calories

260

Carbs

17g

Protein

38g

Fat

4g

INGREDIENTS 25g Oats tsp. garlic Tsp. paprika Tsp. oregano seasoning

C o o k b o o k

70g of egg whites tsp. Of Hot sauce THE

METHOD: • Blend your oats & seasonings into an oat flour and set aside on a plate

ZACK CHUG

125g of raw diced c hicken breast

• Mix hot sauce with your egg whites in a bowl • Coat your diced chicken breast in the egg white mix and then the oat flour mix • Oven or air fry the chicken for 20 mins

Scan me !! 89

EASY PIZZA HIGH PROTEIN

Calories

400

Carbs

26g

Protein

43g

Fat

13g

INGREDIENTS 50g tomato Passata sauce tsp. oregano 30g low fat cream cheese Lebanese flatbread

C o o k b o o k

basil leaves

THE

100g of cooked chicken breast

METHOD:

ZACK CHUG

20g of mozzarella cheese

• Blend the tomato sauce, oregano and low fat cream cheese • Add it to a Lebanese flatbread, top the flatbread with basil, mozzarella & cooked chicken breast • Oven for 5-10 mins at 220°C

Scan me !! 90

HIGH PROTEIN LOADED

POTATOES Calories

370

Carbs

31g

Protein

40g

Fat

10g

INGREDIENTS 150g raw white potato tsp.oregano seasoning Tsp.paprika seasoning 20g chopped spring onion

C o o k b o o k

jalapeños

THE

25g of mozzarella cheese optional low cal white sauce

ZACK CHUG

100g of lean cooked beef

METHOD: • Dice your raw potato into cubes, season it and add spring onions to it • Mix it all together and oven or air fry for 15 mins at 220°C • Add your cooked beef, jalapeños & mozzarella to the cooked potatoes • Oven it all again for 5 mins at 220°C

Scan me !! 91

HIGH PROTEIN

FLAMIN’ NUGGETS Calories

270

Carbs

10g

Protein

43g

Fat

7g

INGREDIENTS 15g of cheese Cheetos Chilli powder

THE

METHOD:

C o o k b o o k

150g of raw diced chicken breast

ZACK CHUG

75g of egg whites

• Blend Cheetos and chilli powder into a powder • Add your egg whites to a bowl • Dip and coat your chicken breast in the egg whites and then the Cheetos powder • Add them all to a tray and oven or air fry for 20 mins at 220°C

Scan me !! 92

GARLIC BREAD HIGH PROTEIN

Calories

325

Carbs

25g

Protein

27g

Fat

15g

INGREDIENTS Whole egg Crushed garlic cloves Oregano 25g oat flour ( blended up 25g of rolled oats )

C o o k b o o k

20g mozzarella cheese

ZACK CHUG

100g of low fat Greek yoghurt

Tsp. Baking powder️

THE

Optional to add a low fat light cheese slice

METHOD: • Mix all of your ingredients together to form a thick base • Optional to add a cheese slice on top if you want an even more cheesy garlic bread • Place the mixture in the oven for 20 mins at 220°C

Scan me !! 93

HIGH PROTEIN KFC

ZINGER TOWER Calories

470

Carbs

46g

Protein

50g

Fat

7g

INGREDIENTS 2 rice cakes Tsp. tpaprika Tsp. garlic granules Tsp. oregano 2 raw chicken breasts (150g raw weight for both)

C o o k b o o k

70g of egg whites Brioche bun

Low fat cheese slice

THE

Lettuce

METHOD:

ZACK CHUG

Sriracha sauce

• Blend your rice cakes and seasonings into a flour like powder and set aside on a plate • Add sriracha sauce and egg whites to a bowl and mix well • Coat your chicken breasts in the egg mixture first and then your rice cake powder • Oven or air fry the chicken breasts for 15 - 20 mins at 220°C • Add the cooked chicken to a brioche bun, lettuce, low fat cheese slice & extra sriracha sauce

Scan me !! 94

HIGH PROTEIN

CHICK ‘N CHEESE BITES (FOR WHOLE MIXTURE)

Calories

450

Carbs

26g

Protein

52g

Fat

15g

INGREDIENTS One whole egg 30g oats 75g of fat free Greek yoghurt 100g cooked chicken breast

C o o k b o o k

Tsp. Baking powder

ZACK CHUG

25g mozzarella cheese

• Blend your oats into oat flour

THE

METHOD:

• Then mix in all the ingredients together and scoop equal servings onto a baking tray • I ended up making 4 equal mixtures in the end and placing them into cupcake holders • Bake in the oven for 5 mins at 220°C

Scan me !! 95

PIZZA HIGH PROTEIN MARGHERITA

Calories

320

Carbs

26g

Protein

25g

Fat

13g

INGREDIENTS One whole egg 30g of oat flour (blended up oats) 100g of fat free Greek yoghurt Tsp. garlic paste Tsp. oregano

C o o k b o o k

Basil seasoning

THE

25g of mozzarella cheese

METHOD:

ZACK CHUG

50g tomato sauce

• Blend your oats into oat flour • Mix your oat flour with egg, yoghurt, garlic paste and oregano into a base mixture • Bake the base in the oven for 20 mins at 220°C • Once baked, top it off with tomato sauce, basil and mozzarella • Oven it again for 5 mins at 220°C

Scan me !! 96

HIGH PROTEIN KFC NASHVILLE

TENDERS Calories

300

Carbs

18g

Protein

47g

Fat

4g

INGREDIENTS 25g Oats Tsp.Paprika Tsp. garlic granules ½ tsp. chilli powder seasoning 100g egg whites

C o o k b o o k

150g raw chicken breast into slices

THE

OPTIONAL hot sauce

METHOD:

ZACK CHUG

Tsp bbq sauce

• Blend your oats and seasoning into a flour and set aside on a plate • Mix your egg whites and bbq sauce in a bowl • Coat your chicken in the egg mix and then the flour • Then place in the oven or air fry for 20 mins at 220 °C • Optional to drench it all in hot sauce

Scan me !! 97

HIGH PROTEIN MCDONALDS

FILLET-O-FISH Calories

400

Carbs

36g

Protein

44g

Fat

6g

INGREDIENTS 10g Popcorn ( sweet or salted or both ) Tsp.Garlic granules, Black Pepper Tsp. Onion Powder seasoning 75g Egg Whites

150g of raw cod fillet

C o o k b o o k

Brioche bun, Light cheese slice 5g tartar sauce THE

METHOD:

ZACK CHUG

Mustard sauce

• Blend your popcorn and seasonings together into a flour like powder and set aside on a plate • Mix your egg whites and mustard together in a bowl • Coat your fish fillet in your egg white mix and then the popcorn powder • Oven or air fry the fish fillet for 20 mins at 220°C • Add your fish fillet to a brioche bun, and top the burger with a light cheese slice and tartar sauce

Scan me !! 98

HIGH PROTEIN

PIZZA ROLL Calories

320

Carbs

28g

Protein

24g

Fat

12g

INGREDIENTS 1 hot dog roll 50g Tomato sauce Oregano

C o o k b o o k

20g of mozzarella cheese

ZACK CHUG

Basil seasoning

THE

50g of Turkey pepperoni

METHOD: • Add all your ingredients to the hot dog roll • Then add to the oven for 5-10 mins at 220°C

Scan me !! 99

HIGH PROTEIN

SMASH BURGER Calories

400

Carbs

32g

Protein

36g

Fat

12g

INGREDIENTS 125g of raw lean beef mince Garlic granules

C o o k b o o k

Black pepper seasoning Brioche bun

METHOD:

THE

Slice of lettuce 2 light cheese slices

ZACK CHUG

Salt

Sauce of choice

• Season your raw beef mince • Roll into balls and smash into patties using a flat spatula • Pan fry each side of the patty for 5 mins on medium heat • Add the cooked patties to a brioche bun, lettuce, cheese slices and whatever sauce you like

Scan me !! 100

HIGH PROTEIN

CRISPY SHRIMP Calories

260

Carbs

17g

Protein

28g

Fat

8g

INGREDIENTS 25g oats Tsp. garlic Tsp. paprika Black pepper seasoning 150g of King prawns

C o o k b o o k

1 large egg OPTIONAL low cal sweet chilli sauce THE

METHOD:

ZACK CHUG

Tablespoon of soy sauce

• Blend your oats and seasonings into a flour and spread on a plate • Mix one egg and soy sauce together, and set aside • Coat your prawns in the egg mixture first and then your oat flour • Air fry or add to the oven for 20 mins at 220 °C • Optional to add low call sweet chilli sauce to your crispy prawns

Scan me !! 101

HIGH PROTEIN CHICKEN

LOADED FRIES Calories

390

Carbs

30g

Protein

40g

Fat

10g

INGREDIENTS 150g of raw sliced white potato Tsp. paprika Tsp. oregano seasoning 10g jalapeños

C o o k b o o k

OPTIONAL light Mayo sauce

THE

OPTIONAL coriander

METHOD:

ZACK CHUG

30g of mozzarella

• Slice your raw potato into fries • Season them with paprika & oregano and oven or air fry for 15 mins at 220°C • Add your cooked chicken, jalapenos & mozzarella to your fries • Oven again for 5 mins at 220°C

Scan me !! 102

H I G H PR OT E I N PH I L LY

CHEESESTEAK Calories

490

Carbs

32g

Protein

40g

Fat

20g

INGREDIENTS 100g of raw sirloin steak Chopped onions Garlic granules Salt and pepper seasoning

C o o k b o o k

ZACK CHUG

30g of mozzarella

• Season your raw steak with salt and pepper, garlic and add onions to it

THE

METHOD:

• Pan fry your steak until its cooked to your liking • Add the cooked beef to a 6-inch sub roll • Top it off with mozzarella cheese and then grill for 5 mins at 220°C

Scan me !! 103

HIGH PROTEIN KFC

BURGER Calories

390

Carbs

43g

Protein

39g

Fat

5g

INGREDIENTS 2 rice cakes Tsp. Paprika Tsp. garlic granules Tsp. oregano 75g egg whites Tbsp. Worcestershire sauce

C o o k b o o k

Hot sauce Brioche bun

Light cheese slice

THE

Lettuce

METHOD:

ZACK CHUG

100g of raw chicken breast fillet

• Add your rice cakes and seasoning to a blender and blend into a flour • Place the flour on a plate and set aside • Then mix your egg whites with Worcestershire sauce • Coat your chicken in the egg mix and then your rice cake flour afterwards • Then oven or air fry your chicken for 20 mins at 220°C • Once the chicken is crispy and cooked, drench it in hot sauce and then add it to a brioche bun, lettuce, and a light cheese slice

Scan me !! 104

PIZZA HIGH PROTEIN PEPPERONI

Calories

425

Carbs

26g

Protein

37g

Fat

18g

INGREDIENTS Whole egg 30g oat flour ( blended oats ) 100g low fat Greek yoghurt Garlic

C o o k b o o k

One teaspoon of baking powder

METHOD:

THE

75g of tomato sauce (Passata) 25g of mozzarella cheese

ZACK CHUG

Basil

50g of turkey pepperoni

• Mix your egg, oat flour, yoghurt, garlic, basil and baking powder into a pizza base • Add tomato sauce, mozzarella, and pepperoni on top of your pizza mix base • Place in the oven for 20 mins at 220°C

Scan me !! 105

PIZZA HIGH PROTEIN

Calories

470

Carbs

24g

Protein

55g

Fat

16g

INGREDIENTS Whole egg 25g oats 125g low fat Greek yoghurt Garlic granules Oregano

C o o k b o o k

50g of tomato paste

THE

25g of mozzarella cheese 100g of cooked chicken breast

ZACK CHUG

Teaspoon of baking powder

METHOD: • Mix your egg, oats, yoghurt, garlic, oregano, baking powder into a thick pizza base • Top the base with tomato paste, cheese, and cooked chicken • Place in the oven for 20 mins at 220°C

Scan me !! 106

HIGH PROTEIN

TIKKA MASALA Calories

470

Carbs

49g

Protein

53g

Fat

7g

INGREDIENTS Onion 200g Chopped tomatoes Garlic Paste ½ teaspoon turmeric

METHOD:

C o o k b o o k

200g fat free Greek yoghurt

OPTIONAL cooked 125g pilau rice

THE

100g of cooked chicken

• Add your chopped onion, tomatoes, garlic, turmeric, gharam masala and yoghurt onto a pan

ZACK CHUG

½ Tsp. gharam masala

• simmer on the pan for high heat for 5 mins and then remove from the pan and into a blender • Blend into a thick creamy tikka pasta • Add your cooked chicken to the paste and stir it all together on a pan for 10 minutes on medium heat • Optional to enjoy your chicken tikka with your pilau rice

Scan me !! 107

HIGH PROTEIN BUTTERMILK

CHICKEN BURGER Calories

490

Carbs

52g

Protein

53g

Fat

8g

INGREDIENTS 200ml Skimmed milk Tablespoon of Lemon juice Paprika Garlic granules Oregano seasoning

One whole egg THE

METHOD:

C o o k b o o k

150g of raw chicken breast cut into 2 fillets

ZACK CHUG

20g of oat flour ( blended oats )

• Add a tablespoon of lemon juice to your milk and this forms a healthier substitute to buttermilk • Add in your seasonings and blended oats into the milk • Mix well to form a chicken marinade • Add in your chicken and egg to the marinade and mix well • Once the chicken is coated, oven or air fry for 15-20 mins at 220°C

Scan me !! 108

HIGH PROTEIN

SUBWAY Calories

420

Carbs

40g

Protein

42g

Fat

8g

INGREDIENTS 100g / 6 inch of baguette roll 100g of cooked chicken breast

C o o k b o o k

Slices of tomato

ZACK CHUG

Low fat light cheese slice

Slice of lettuce

THE

Drizzle of BBQ sauce

METHOD: • Cut your 6 inch baguette roll in half • Add all of the ingredients to the roll • Bake in the oven for at 220°C

Scan me !! 109

CHICKEN N A N D O S B UT T E R F LY

Calories

260

Carbs

2g

Protein

30g

Fat

16g

INGREDIENTS 50g Bell Pepper Coriander Garlic cloves Tsp. Chilli flakes Tablespoon olive oil

OPTIONAL 125g of packet rice

• Blend your pepper, coriander, garlic, chilli flakes, oil and water into a nandos marinade

THE

METHOD:

C o o k b o o k

125g raw chicken breast

ZACK CHUG

30ml Water

• Slice your raw chicken down the middle of the breast to form a butterfly chicken • Marinade your chicken in the sauce • pan fry for 15-20 mins on medium heat • Enjoy with optional rice, macros are without the rice

Scan me !! 110

HIGH PROTEIN MCDONALDS

CHICKEN WRAP Calories

390

Carbs

38g

Protein

40g

Fat

7g

INGREDIENTS 10g Nachos Tsp. Paprika Tsp. Garlic granules Tsp. Oregano

THE

C o o k b o o k

100g egg whites

METHOD:

ZACK CHUG

100g raw chicken breast strips

• Crush your nachos and seasoning together and place onto a plate aside • Mix egg wites with BBQ sauce • Coat your chicken strips in the egg mix and then onto the crushed nachos • Oven or air fry the chicken for 15 mins at 220 °C • Add the cooked chicken to a wrap, salad, and sauce of choice

Scan me !! 111

HIGH PROTEIN CHILLI

CHEESE FRIES Calories

425

Carbs

35g

Protein

31g

Fat

17g

INGREDIENTS 200g white potato thinly sliced into fries Tsp. garlic granules Tsp. Paprika Tsp. oregano seasoning

25g of cheddar cheese 30g Spring onions

• Thinly slice your potato into fries

THE

METHOD:

C o o k b o o k

100g of cooked lean beef (can use your meat preference choice for this)

ZACK CHUG

Teaspoon of Olive oil

• Season the fries and add olive oil and mix well • Oven or air fry the fries for 15 mins at 220 °C • Then add your cooked beef, cheese and spring onion on top of your cooked fries • Place in the oven again at 220 °C for 5 mins

Scan me !! 112

HIGH PROTEIN KFC

ZINGER BURGER Calories

390

Carbs

37g

Protein

35g

Fat

11g

INGREDIENTS 10g of salted popcorn Tsp. Paprika tsp. garlic Tsp. oregano 100g raw chicken breast

C o o k b o o k

Tsp. of Chilli sauce

METHOD:

THE

Brioche bun Lettuce

ZACK CHUG

One whole egg

Sauce of choice

• Blend your popcorn and seasonings together to form a powder • Mix one egg with chilli sauce and coat your chicken with it firstly and then your powder after • Oven or air fry the chicken for 15-20 mins at 220 °C • Add the cooked chicken to the bun, lettuce, and your sauce of choice

Scan me !! 113

HIGH PROTEIN KFC

TENDERS Calories

270

Carbs

21g

Protein

36g

Fat

4g

INGREDIENTS 25g Oats Tsp. Paprika Tsp. Garlic granules Tsp. Oregano

C o o k b o o k

100g raw chicken breast slices 100g egg whites

THE

Tsp. bbq sauce

METHOD:

ZACK CHUG

½ tsp. chilli flakes

• Blend your oats and seasonings into a fine like flour • Add egg whites & BBQ sauce to a bowl and whisk • Place the flour in a separate plate • Coat your chicken breast slices in the egg white mixture first and then coat in the blended seasoned oats • Do this for every slice and place in the oven for 20 mins at 220 °C

Scan me !! 114

HIGH PROTEIN MC CHICKEN

SANDWICH Calories

390

Carbs

45g

Protein

33g

Fat

13g

INGREDIENTS 2 rice cakes Teaspoon of Black pepper Tsp. Garlic granules Tsp. paprika 100g raw chicken breast

C o o k b o o k

Brioche bun

• Blend your rice cakes with seasonings into a rice cake flour

Lettuce

• Set the flour aside on a plate

OPTIONAL 10g light fat free mayonnaise

THE

METHOD:

Teaspoon of mustard

ZACK CHUG

One whole egg

• Whisk one whole egg with a teaspoon of mustard • Dip your chicken breast into the egg mix first then your flour • Oven or air fry for 10-15 mins at 220 °C • Add your chicken to a bun with lettuce and light mayo

Scan me !! 115

HIGH PROTEIN CHEESY

McNUGGETS Calories

340

Carbs

25g

Protein

24g

Fat

15g

INGREDIENTS 30g Oats Tsp. garlic Tsp.paprika ½ Tsp. Baking Powder

C o o k b o o k

75g Fat free Greek yoghurt 30g Mozzarella cheese Chopped jalapeños THE

METHOD:

ZACK CHUG

Whole egg

• Add your oats, seasoning and baking powder to a blender • Blend into a flour and add in your yoghurt, egg, cheese and jalapenos • Mix it all together and spoon onto a tray, you should be able to make 4-6 mcnuggets • Bake in the oven or air fry for 15 mins at 220 °C

Scan me !! 116

HIGH PROTEIN KFC

POPCORN CHICKEN Calories

290

Carbs

16g

Protein

37g

Fat

8g

INGREDIENTS 2 rice cakes Tsp. garlic granules Tsp. paprika Tsp. oregano seasoning

Tsp. Of BBQ sauce

• Add your rice cakes and seasoning to a blender

THE

METHOD:

C o o k b o o k

1 whole egg

ZACK CHUG

125g of raw chicken breast cut into small cubes

• Blend into a flour and pour flour onto a flat plate • Whisk one whole egg in a bowl and move to the side • Get your chicken breast and first dip in the egg mixture and then your rice cake flour • Do this for each chicken cube and place all in the oven for 20 mins at 220°C

Scan me !! 117

HIGH PROTEIN CHICKEN

CHOW MEIN Calories

350

Carbs

35g

Protein

40g

Fat

3g

INGREDIENTS 150g Raw Chicken Breast Chopped Garlic Chopped Ginger 50ml light soy sauce ½ tsp. Chilli flakes

THE

METHOD:

C o o k b o o k

50g Medium boiled egg noodles

ZACK CHUG

30g chopped spring onions

• Marinade your chicken breast with garlic, ginger, soy sauce • Then season with chilli flakes and add chopped spring onions • Pan fry your chicken on medium heat for 10 mins • Add your boiled medium egg noodles and stir fry again for 5-10 mins on medium heat

Scan me !! 118

HIGH PROTEIN

LOADED NACHOS Calories

425

Carbs

24g

Protein

42g

Fat

18g

INGREDIENTS 30g Tortilla chips

C o o k b o o k

30g Mozzarella cheese

ZACK CHUG

100g Shredded cooked chicken breast

THE

50g Salsa

METHOD: • Add the nachos to an oven dish • Shred your chicken with a knife & fork and add it to the nachos • Follow this with salsa and nachos and place in the oven at 220°C for 5-10 mins

Scan me !! 119

HEALTHY

KATSU CURRY Calories

450

Carbs

39g

Protein

50g

Fat

9g

INGREDIENTS 50g of Apple 60g of chopped onions 1 vegetable stock cube 200ml boiling water Coriander

C o o k b o o k

150g cooked Chicken breast

THE

125g microwaveable basmati rice

METHOD:

ZACK CHUG

Tsp. Of gharam masala

• Firstly, add 200ml boiling water to a vegetable stock cube • Then add your chopped apple, onions, coriander & gharam masala to a pan on medium heat for 5 mins and stir together • Then let it cool for 2 mins and blend it all together • Then add your katsu sauce to your cooked chicken and basmati rice

Scan me !! 120

DESSERTS

HIGH PROTEIN

ENERGY BITES Calories

410

Carbs

46g

Protein

28g

Fat

13g

INGREDIENTS: 40g Oats

C o o k b o o k

50g Banana 15g Peanut Butter

THE

Tsp. Cinnamon Desiccated coconut sprinkles (OPTIONAL)

ZACK CHUG

1 Scoop of Protein Powder

METHOD: •

Melt 15g of peanut butter firstly

•

Add all your ingredients into a mixing bowl

•

Mix well into balls

•

Freeze for 1-2 hours or leave in the fridge overnight

Scan me !! 122

EASY HOMEMADE

PROTEIN BARS Calories

315

Carbs

26g

Protein

27g

Fat

11g

INGREDIENTS 30g oats 1 scoop chocolate protein powder

C o o k b o o k

10g peanut butter

THE

150ml unsweetened almond milk

METHOD:

ZACK CHUG

5g Chia seeds

• Melt the peanut butter • Add the peanut butter and the remaining ingredients all together • Add to a tray, flatten, and fridge for 2-3 hours • Then cut and divide into equal bars

Scan me !! 123

HIGH PROTEIN

POPCORN Calories

350

Carbs

20g

Protein

28g

Fat

16g

INGREDIENTS 30g of Popcorn 1 scoop of chocolate protein powder

THE

METHOD:

C o o k b o o k

10g of melted peanut butter

ZACK CHUG

10g of low-calorie maple syrup

• Melt the peanut butter • Add the syrup and protein powder to the melted peanut butter • Mix till you reach a sand like consistency, add water to this mixture until it’s thick and gloopy • Then fold in the popcorn • Place in a fridge for 1-2 hours

Scan me !! 124

HIGH PROTEIN BANANA

SNICKERS BAR Calories

270

Carbs

13g

Protein

17g

Fat

15g

INGREDIENTS Half a medium banana (around 30-40g) 5g of melted peanut butter 10g of peanuts

C o o k b o o k

10g Cacao powder melted 5g of coconut oil

THE

METHOD: • Slice a medium banana down the middle

ZACK CHUG

½ scoop of vanilla protein powder

• Add 5g of melted peanut butter on top of the banana • Separately, melt the coconut oil, add the cacao & protein powder to it and mix well. • Add water if it’s still very thick. This will form a chocolate top sauce. • Add the sauce on top of the banana and top it off with peanuts • Place in the fridge for 2-3 hours

Scan me !! 125

HIGH PROTEIN

FUDGE BROWNIE Calories

450

Carbs

24g

Protein

48g

Fat

14g

INGREDIENTS 1 scoop choc. protein powder 30g cup of Cacao powder

C o o k b o o k

250g fat free Greek yoghurt 100ml of unsweetened almond milk 10g of dark choc chips THE

METHOD:

ZACK CHUG

Tsp of bicarbonate soda

• Add the dry ingredients (cacao & protein powder & bicarb soda into a bowl first and mix well together • Add the wet ingredients (yoghurt & almond milk) to the bowl of dry ingredients and mix well • Fold in the choc chips • Add the mixture to a baking tray and bake in the oven for 15-20 mins at 220 °C

Scan me !! 126

HIGH PROTEIN BERRY

ICECREAM Calories

260

Carbs

25g

Protein

31g

Fat

3g

INGREDIENTS lots of ice 80g Frozen mixed berries

C o o k b o o k

100g of fat free greek yoghurt

THE

METHOD: • Add all the ingredients to a blender and blend until a thick consistency

ZACK CHUG

Scoop of protein vanilla powder

Scan me !! 127

HIGH PROTEIN

OREO BARS Calories

330

Carbs

30g

Protein

35g

Fat

7g

INGREDIENTS 200g Fat Free Greek Yoghurt one scoop of protein powder

METHOD:

THE

C o o k b o o k

ZACK CHUG

2 crushed Oreos

• Add the yoghurt and protein powder to a bowl and mix • Add in your crushed Oreos to the mix and transfer to a rectangular dish • Freeze for 1-2 hours

Scan me !! 128

HIGH PROTEIN

CHOCOLATE CAKE Calories

330

Carbs

20g

Protein

44g

Fat

7g

INGREDIENTS 10g cocoa powder Scoop of chocolate protein powder 250g Fat Free Greek Yoghurt

C o o k b o o k

Tsp. Baking powder

THE

OPTIONAL 5g Dark choc chips

METHOD:

ZACK CHUG

50ml unsweetened almond milk

• Add the dry powder ingredients into a bowl and mix well • Follow this by adding the wet ingredients to the dry ingredients • Mix until a thick consistency is formed • Top it off with dark choc chips • Bake in the oven at 220°C for 20 mins

Scan me !! 129

HIGH PROTEIN CHOCOLATE

MOUSSE Calories

291

Carbs

13g

Protein

34g

Fat

10g

INGREDIENTS 150g Low-fat Greek yoghurt

15g. Cacao powder

THE

C o o k b o o k

1 scoop chocolate protein powder

ZACK CHUG

5g butter

METHOD: • Melt 5g of butter • Add it to a bowl of yoghurt, cacao & protein powder • Mix it all together and place in the freezer for 1 hour

Scan me !! 130

MOUSSE HIGH PROTEIN BROWNIE

15g

Protein

METHOD:

34g

Fat

6g

C o o k b o o k

Carbs

INGREDIENTS

• Melt 8g of dark chocolate first

8g dark chocolate

• Add your protein powder, yoghurt, and milk to a bowl

scoop of chocolate protein powder

• Mix well and fold the melted chocolate into it • Freeze for 1 hour

ZACK CHUG

250

THE

Calories

150g Fat Free Greek Yoghurt 40ml Unsweetened Almond Milk

Scan me !! 131

HIGH PROTEIN GOOEY

BROWNIES Carbs

18g

Protein

31g

Fat

15g

C o o k b o o k

390

10g Plain flour 1/4 Teaspoon Baking powder 1 scoop of Chocolate protein powder 1 egg

METHOD:

THE

INGREDIENTS 20g cocoa powder

ZACK CHUG

Calories

• Add all the ingredients into a bowl and mix until thick • Place into a baking tray and into an oven for 7 mins at 220°C

75 ml of Unsweetened Almond Milk OPTIONAL 10g of Dark Choc Chips

Scan me !! 132

HIGH PROTEIN BISCOFF

CHEESECAKE Calories

540

Carbs

40g

Protein

40g

Fat

23g

INGREDIENTS Whole egg 40g Low fat cream cheese 100g of Fat free Greek yoghurt Tbsp. Vanilla extract

Low Cal. oil spray

• Mix all your ingredients, apart from the biscuits, into a thick creamy mixture firstly • Crush 6 biscuits and flatten to the bottom of a baking tray using low cal. oil spray

THE

METHOD:

C o o k b o o k

6 crushed lotus biscuits (or biscuits of choice)

ZACK CHUG

Scoop of vanilla protein powder

• Pour cheesecake mixture on top and spread evenly • OPTIONAL to add extra crushed biscuits on top • Add to oven for 8-10 mins at 220°C, heat for less if you want it creamier️

Scan me !! 133

HIGH PROTEIN CHOC CHIP

COOKIES (FOR WHOLE BATCH)

Calories

410

Carbs

22g

Protein

20g

Fat

27g

METHOD:

One Whole Egg 20g Blended oats (oat flour)

• Mix well and add equal sizes to a baking tray • Oven for 5-10 mins at 180°C depending on how gooey you like it

THE

INGREDIENTS

C o o k b o o k

• Add all your ingredients to a bowl and fold in the peanut butter

ZACK CHUG

• Melt your peanut butter firstly

36g Peanut butter Tbsp vanilla extract ¼ Tsp. Baking powder 10g Dark Choc chips

Scan me !! 134

HIGH PROTEIN OREO

MCFLURRY Calories

250

Carbs

18g

Protein

25g

Fat

8g

INGREDIENTS Lots of ice 200ml of unsweetened almond milk One scoop of vanilla protein powder

THE

METHOD:

C o o k b o o k

2g of Xantham Gum (OPTIONAL)

ZACK CHUG

2 Oreos

• Add all the ingredients into a blender and blend until you get a nice thick consistency • Xantham gum is completely optional, I only use it to make the ice cream thicker

Scan me !! 135

HIGH PROTEIN

ICE-CREAM Calories

220

Carbs

7g

Protein

27g

Fat

9g

INGREDIENTS Lots of ice 200ml of unsweetened almond milk One scoop of vanilla protein powder

C o o k b o o k

5g of peanut butter 2g of Xantham Gum

THE

METHOD: • Add all your ingredients to a blender and blend until thick and creamy

ZACK CHUG

10g Chocolate chips

• Xantham Gum is completely optional, I only use it to make the ice cream thicker, but adding enough ice can do this anyways

Scan me !! 136

FUDGE BROWNIE PROTEIN

MILKSHAKE Calories

200

Carbs

Protein

3g

30g

Fat

7g

INGREDIENTS 15g Cocoa Powder One scoop of chocolate protein powder 200ml unsweetened almond milk

THE

METHOD:

C o o k b o o k

Optional low calorie chocolate sauce

ZACK CHUG

Ice

• Blend all your ingredients together • Blend until thick and creamy, add more ice if you want it thicker • Top it off with optional low cal choc sauce

Scan me !! 137

HIGH PROTEIN

M&Ms McFLURRY Calories

220

Carbs

13g

Protein

27g

Fat

6g

INGREDIENTS 200ml unsweetened almond milk lots of ice 15g of M&Ms

C o o k b o o k

OPTIONAL 2g of Xantham Gum

ZACK CHUG

1 scoop of protein powder

THE

OPTIONAL low cal choc sauce

METHOD: • Add all your ingredients to a blender • Blend it all up and add more ice until thick enough • Xantham gum is optional, it just makes it more creamier • Optional to top it off with low calorie chocolate sauce

Scan me !! 138

HIGH PROTEIN

COOKIE DOUGH Calories

330

Carbs

22g

Protein

26g

Fat

15g

INGREDIENTS 20g Oats flour Scoop of vanilla protein powder 10g of melted butter

C o o k b o o k

METHOD:

Low calorie syrup 10g Dark Chocolate chips THE

• First blend 20g of oats into oat flour • Melt 10g of butter

ZACK CHUG

50 ml Unsweetened Almond milk

• Add the rest of the ingredients to the butter and oat flour and mix • Optional to roll it into balls and optional to eat straight after mixing it together • Freeze the cookie dough for 20-30 mins

Scan me !! 139

HOT CHOC HIGH PROTEIN FUDGE

Calories

260

Carbs

10g

Protein

29g

Fat

11g

INGREDIENTS 200 ml unsweetened almond milk 15g Cocoa powder 10g of Dark chocolate chips Scoop of chocolate protein powder

THE

METHOD:

C o o k b o o k

Optional low cal chocolate sauce

ZACK CHUG

OPTIONAL low fat whipped cream

• Add all of your ingredients into a blender and blend • Optional to whisk the ingredients together too • Simmer the mix on low to medium heat for 5 mins • Optional to top it off with low fat whipped cream and low cal choc sauce

Scan me !! 140

HIGH PROTEIN RICE

KRISPIES TREAT Calories

300

Carbs

45g

Protein

30g

Fat

5g

INGREDIENTS 20g marshmallows 30g of Rice Krispies

THE

C o o k b o o k

Optional unsweetened almond milk

METHOD:

ZACK CHUG

one protein powder scoop

• Add marshmallows to a pan on low heat for 5 mins • Then fold in your rice krispies and protein powder and mix it all together • If it is still thick, add in a splash of unsweetened almond milk • Flatten onto a tray and freeze for 1 hour

Scan me !! 141

SUNDAE HIGH PROTEIN BROWNIE

Calories

370

Carbs

21g

Protein

41g

Fat

12g

INGREDIENTS 20g cocoa powder Scoop of chocolate protein powder Pinch of Bicarbonate soda 10g of Nutella

C o o k b o o k

100ml unsweTetened almond milk 10g of Dark Choc chips

THE

OPTIONAL scoop of Low Cal Ice Cream

METHOD:

ZACK CHUG

100g Fat free Greek yoghurt

• Mix all of your ingredients in a mixing bowl and mix until its thick • place in a baking dish and its optional to top it with extra dark choc chips • Oven for 15-20 mins at 220 °C • Optional again to top it off with a scoop of low cal ice cream, macros are without the ice cream included

Scan me !! 142

HIGH PROTEIN

CORNFLAKE CRUNCH Calories

500

Carbs

43g

Protein

32g

Fat

20g

INGREDIENTS 50g of dark Chocolate 125ml of unsweetened almond milk

THE

C o o k b o o k

30g of Cornflakes

ZACK CHUG

One scoop of protein powder

METHOD: • Heat your dark chocolate, almond milk and protein powder on a stove on medium heat for 5 mins • Stir it well and then fold in your cornflakes • Flatten the cornflake crunch and freeze for 1-2 hours

Scan me !! 143

HIGH PROTEIN

CHOCOLATE CONCRETE Calories

410

Carbs

31g

Protein

45g

Fat

10g

INGREDIENTS 25g of cocoa powder scoop of chocolate protein powder 30g of oats

THE

METHOD:

C o o k b o o k

150g of low fat Greek yoghurt

ZACK CHUG

tsp. of Baking Powder

• Blend cocoa powder, protein powder and oats together into a flour • Add in the low fat Greek yoghurt to the flour and mix it well • Flatten onto a baking dish and oven for 15 mins at 220°C • Optional to add stevia sweetener granules on top of the concrete

Scan me !! 144

HIGH PROTEIN

POPCORN BAR Calories

500

Carbs

40g

Protein

30g

Fat

22g

INGREDIENTS 50g of dark chocolate 150ml unsweetened almond milk

C o o k b o o k

20g of sweet popcorn

ZACK CHUG

1 scoop of chocolate protein powder

• Add your dark chocolate, unsweetened almond milk and protein powder to a pan

THE

METHOD:

• Let it simmer on medium to high heat for 5 mins • Then let it cool for 1 minute and fold in your popcorn • Mix it all together, flatten it on a tray and freeze for 2 hours

Scan me !! 145

HIGH PROTEIN BEN & JERRY’S

FUDGE BROWNIE Calories

260

Carbs

18g

Protein

30g

Fat

8g

INGREDIENTS Lots of ice 125ml of unsweetened almond milk

C o o k b o o k

15g of cocoa powder

THE

one low calorie fibre brownie 2g of Xantham Gum ( optional )

ZACK CHUG

Scoop chocolate protein powder

METHOD: • Blend all your ingredients together until thick and creamy • Optional to add xantham gum to make it more thick

Scan me !! 146

HIGH PROTEIN COOKIE

BROWNIES (FOR WHOLE MIX)

Carbs

33g

Protein

49g

Fat

15g

C o o k b o o k

460

INGREDIENTS

chocolate protein powder scoop 75ml unsweetened almond milk 200g low fat Greek yoghurt 10g of dark choc chips 1/2 tsp of baking powder

METHOD: • Mix your cocoa powder, protein powder, almond milk, Greek yoghurt, choc chips & baking powder into a thick consistency

THE

20g Cocoa powder

ZACK CHUG

Calories

• Pour it into a baking dish and then add 2 low cal cookies to it • Oven or air f ry for 15 mins at 220°C

2 low calorie cookies

Scan me !! 147

HIGH PROTEIN

BISCOFF CAKE Calories

450

Carbs

46g

Protein

20g

Fat

19g

INGREDIENTS One whole egg 30g of Biscoff spread 30g oat flour ( blended oats )

C o o k b o o k

100g fat free Greek yoghurt

ZACK CHUG

1 crushed lotus biscuit

THE

Tsp. Baking powder

METHOD: • Crush one lotus biscuit firstly • Then add in all your ingredients and mix together • Transfer to a baking dish and place in the oven for 15 -20 mins at 220°C

Scan me !! 148

HIGH PROTEIN HEALTHY

McFLURRY Calories

290

Carbs

24g

Protein

38g

Fat

6g

INGREDIENTS Lots of Ice 60g Strawberries 50g Banana Handful Spinach

C o o k b o o k

100g low fat Greek yoghurt

THE

100ml Semi skimmed Milk ( or milk of choice ) one scoop of chocolate protein powder

ZACK CHUG

cinnamon

METHOD: • Blend all the ingredients together and add more ice if you want it thicker

Scan me !! 149

HIGH PROTEIN REESE’S PB CUP

MILKSHAKE Calories

300

Carbs

14g

Protein

27g

Fat

14g

INGREDIENTS Lots of ice 200ml of unsweetened almond milk 15g of smooth peanut butter

C o o k b o o k

10g of Reese’s mini peanut butter cups

THE

OPTIONAL low fat whipped cream Optional low cal Choc sauce

ZACK CHUG

Scoop of chocolate protein powder

METHOD: • Blend all your ingredients together to form a thick milkshake • Optional to add extra ice to make it more thick • Top it off with optional whipped cream & low cal choc sauce

Scan me !! 150

HIGH PROTEIN

MANGO LASSI Calories

290

Carbs

31g

Protein

33g

Fat

3g

INGREDIENTS 60g mango 150g Low Fat greek yoghurt️ 50g mango pulp

THE

C o o k b o o k

200ml of unsweetened almond milk

ZACK CHUG

scoop of protein powder

METHOD: • Blend all of your ingredients together until you form a thick and creamy milkshake consistency • Add more almond milk if it is too thick and enjoy!

Scan me !! 151

HIGH PROTEIN

KRISPY KREME Calories

300

Carbs

32g

Protein

25g

Fat

9g

INGREDIENTS For the krispy kreme glaze: 20g stevia sweetener Tablespoon low cal syrup 50g low fat Greek yoghurt For doughnut batter:

C o o k b o o k

One whole egg

METHOD:

THE

100g low fat Greek yoghurt Vanilla extract

ZACK CHUG

35g oats

Tsp. Baking powder

• Firstly, mix your stevia sweetener,low cal syrup and Greek yoghurt to form the krispy kreme glaze • Then blend your oats, egg, greek yoghurt, vanilla extract and baking powder to form a thick doughnut batter consistency • Add the batter to your doughnut hole tray and oven or air fry for 10 mins at 220°C

Scan me !! 152

MCFLURRY HIGH PROTEIN KINDER BUENO

Calories

260

Carbs

13g

Protein

28g

Fat

10g

INGREDIENTS Lots of ice One bar of kinder bueno 200ml of unsweetened almond milk

THE

2g of Xantham Gum ( optional since it only makes the ice cream more thicker )

C o o k b o o k

protein powder

ZACK CHUG

Scoop of chocolate

METHOD: • Add all the ingredients to a blender • Blend until you have a thick and creamy consistency

Scan me !! 153

HIGH PROTEIN

BROWNIE CAKE Calories

450

Carbs

42g

Protein

37g

Fat

16g

INGREDIENTS whole egg 15g melted dark chocolate 25g oat flour scoop of protein powder

C o o k b o o k

tsp. Baking powder

ZACK CHUG

100g Fat free Greek yoghurt

THE

low cal fibre brownie bar

METHOD: • Firstly, melt your dark chocolate • Add an egg, oat flour, protein powder, Greek yoghurt & baking powder to the dark chocolate and mix well until thick • Add a low cal brownie to the mixture • Place in the oven or air fry 15 mins at 220°C

Scan me !! 154

HIGH PROTEIN OREO

CHEESECAKE Calories

430

Carbs

22g

Protein

61g

Fat

13g

INGREDIENTS 1 Oreo One whole egg 150g of vanilla protein yoghurt

C o o k b o o k

one scoop of protein powder

THE

Tbsp. of vanilla extract OPTIONAL melted dark choc & Oreo crumbs for toppings

ZACK CHUG

120g of low fat cream cheese

METHOD: • Blend all of the ingredients together and pour into a baking dish • Bake in the oven for 15-20 mins at 220°C • Then it is optional to top it off with melted dark choc and oreo crumbs

Scan me !! 155

HIGH PROTEIN CHOCOLATE OREO

MCFLURRY Calories

260

Carbs

19g

Protein

25g

Fat

8g

INGREDIENTS Lots of ice (feel free to add more ice if you want it thicker) 200ml of unsweetened almond milk One scoop of vanilla protein powder

THE

2g of Xanthan Gum (OPTIONAL, I only use it to make the ice cream thicker, but adding enough ice can do this anyways )

C o o k b o o k

10g Cocoa Powder

ZACK CHUG

2 Oreos

METHOD: • Blend until you get a nice thick and creamy consistency

Scan me !! 156

SMOOTHIES

HEALTHY PROTEIN

SMOOTHIE Calories

310

Carbs

26g

Protein

31g

Fat

8g

INGREDIENTS: Ice

C o o k b o o k

1 scoop Protein powder

ZACK CHUG

100ml Almond milk

80g Spinach THE

50g banana 5g Chia seeds 40g Frozen Blueberries 100g Fat f ree Greek yoghurt 5g Pumpkin seeds

METHOD : • Blend all ingredients together into a nice thick smoothie

Scan me !! 158

HEALTHY GREENS PROTEIN

SMOOTHIE Calories

360

Carbs

36g

Protein

34g

Fat

8g

INGREDIENTS 20g Kale 20g Spinach scoop of vanilla protein powder

C o o k b o o k

10g Sunflower seeds 45g Banana

THE

30g blueberries 50g Mango

ZACK CHUG

150g 0% Fat Greek Yoghurt

METHOD: • Add all the ingredients into a blender and blend well • Optional to add ice if you want it thicker

Scan me !! 159

165 CALORIE TESOTERONE BOOSTER

S M O OT H I E 165

Carbs

43g

Protein

1g

Fat

0g

INGREDIENTS: 30g Red grapes

C o o k b o o k

5g Honey 3g Ginger 150ml pomegranate juice

ZACK CHUG

30g Pineapple

THE

Calories

METHOD: • Blend all the ingredients together and enjoy

Scan me !! 160

180 CALORIE TESTOSTERONE BOOSTER

SMOOTHIE 180

Carbs

17g

Protein

4g

Fat

11g

INGREDIENTS 20g Blackberries 30g Bananas 20g Spinach

C o o k b o o k

10g Pumpkin seeds 150ml Coconut water

METHOD:

ZACK CHUG

30g Avocados

THE

Calories

• Blend all ingredients together until smooth • Optional to add ice to make it thicker

Scan me !! 161

S M O OT H I E POST WORKOUT PROTEIN

Calories

290

Carbs

33g

Protein

31g

Fat

4g

INGREDIENTS Lots of ice

C o o k b o o k

80g Frozen Blueberries

THE

50g of banana 200g of low fat Greek yoghurt

ZACK CHUG

200 ml of unsweetened almond milk

15g of Protein powder

METHOD: • Blend all your ingredients until thick and creamy • If your smoothie isn’t thick enough, add more ice

Scan me !! 162

90 CALORIE TESTOSTERONE BOOSTER

SMOOTHIE 90

Carbs

16g

Protein

1g

Fat

2g

INGREDIENTS 30g pineapple 30g Pomegranate 30g Kale

C o o k b o o k

200 ml Fortified coconut milk

METHOD: • Blend all the ingredients together and add ice if you want it thicker

ZACK CHUG

30g Bananas

THE

Calories

Scan me !! 163

110 CALORIE SKIN HEALTH

SMOOTHIE 110

Carbs

25g

Protein

2g

Fat

2g

INGREDIENTS 100g Raspberries 50g Mangoes 50g Apples

METHOD: • Blend all the ingredients together • Optional to add ice to make it thicker

Scan me !!

C o o k b o o k

200ml Fortified coconut milk

ZACK CHUG

2g Ginger

THE

Calories

SMOOTHIE RECOVERY

Calories

190

Carbs

30g

Protein

2g

Fat

2g

INGREDIENTS 50g Watermelon 60g Banana one medium Kiwi

THE

C o o k b o o k

170ml Fortified coconut milk

ZACK CHUG

50g Blueberries

METHOD: • Blend all the ingredients together into a thick smoothie • Optional to add ice to make it thicker

Scan me !! 165

GUT HEALTH

SMOOTHIE 130

Carbs

29g

Protein

1g

Fat

2g

INGREDIENTS 100g Pineapple 60g Apple 1g Ginger

METHOD:

C o o k b o o k

180ml coconut milk

ZACK CHUG

squeeze of Lime

THE

Calories

• Blend all the ingredients together • Optional to add ice if you want the smoothie thicker

Scan me !! 166

WATERMELON TESTOSTERONE BOOSTER

S M O OT H I E 170

Carbs

40g

Protein

3g

Fat

0g

INGREDIENTS 30g Strawberries 30g Watermelon 1g Ginger

METHOD:

C o o k b o o k

150ml Cranberry juice

ZACK CHUG

30g Blueberries

THE

Calories

• Blend all the ingredients together • Optional to add ice if you want it thicker

Scan me !! 167

CHERRY TESTOSTERONE

BOOSTER

S M O OT H I E Calories

160

Carbs

38g

Protein

1g

Fat

0g

INGREDIENTS 30g Raspberries 30g Watermelon 1g Ginger

C o o k b o o k

150ml Cherry juice

ZACK CHUG

30g Apple

THE

METHOD: • Blend all the ingredients together to form a refreshing, healthy smoothie • Optional to add ice to make it thicker

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MEAL PREPS The ingredients used in these recipes is to make one big meal prep to then portion equally into 5 servings !

HIGH PROTEIN MEAL PREP

CHICKEN ALFREDO Calories

360

Carbs

40g

Protein

38g

Fat

5g

( Carbs per meal )

INGREDIENTS 5 chicken breasts ( altogether total raw weight was 600g) paprika, garlic and salt seasonings 250g of uncooked pasta

C o o k b o o k

300ml of skimmed milk ( or milk of choice )

ZACK CHUG

Garlic paste

50g Mozzarella cheese THE

Parsley Black pepper Let it simmer for 5 mins and then add in your drained pasta and stir

FULL RECIPE NEXT PAGE

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METHOD: • Get your chicken breasts and season with paprika, garlic and salt and rub it all in well. • Oven for 25-30 mins @ 180°C until it's nice and juicy • Whilst the chicken is in the oven, boil 250g of uncooked pasta for 15 mins • Whilst it's boiling add garlic paste to a pan on medium to high heat!! • Then add skimmed milk, Mozzarella cheese, parsley and black pepper • Let it simmer for 5 mins and then add in your drained pasta and stir well so the pasta can absorb all the Alfredo sauce until it's nice and creamy

THE

C o o k b o o k

ZACK CHUG

• Add to your meal prep containers !!

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HIGH PROTEIN MEAL PREP

LOADED FRIES 360

Carbs

20g

Protein

44g

Fat

10g

( Carbs per meal )

INGREDIENTS

Add 600g of lean beef mince to a pan ( or your MEAT OF CHOICE )

C o o k b o o k

Garlic oregano, and chilli powder seasoning garlic

ZACK CHUG

500g Raw uncooked white potato

THE

Calories

Chopped tomatoes Spring onions 100g of low fat Mozzarella cheese OPTIONAL to finish with SRIRACHA

FULL RECIPE NEXT PAGE

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METHOD: • Season your sliced potatoes with garlic, oregano, and chilli powder • Then oven or air fry for 20 - 25 mins at 220°C • Add your lean beef mince to a pan and let it brown on the pan for 10 mins on medium heat • Then add in your chopped tomatoes and spring onions • And then Mozzarella cheese • Mix and simmer on low - medium heat for 10 mins

THE

C o o k b o o k

ZACK CHUG

• Add equal portions of fries and beef mince to your meal prep containers

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HIGH PROTEIN MEAL PREP

KFC RICE 350

Carbs

48g

Protein

32g

Fat

6g

( Carbs per meal )

INGREDIENTS 100grams crushed cornflakes Paprika and oregano seasoning 50-100ml hot sauce

C o o k b o o k

Add 200g of washed uncooked rice to a pan Tomato sauce, Coriander

ZACK CHUG

Cut 600g of raw chicken breast into strips

THE

Calories

70g chopped red bell pepper 2 cups of water ( 300ml -400ml roughly) OPTIONAL SRIRACHA, black beans, sweet corn and lettuce

FULL RECIPE NEXT PAGE

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METHOD: • Crush your cornflakes and season paprika and oregano seasoning to the cornflakes • Then Add the hot sauce to a separate bowl • Then cut your raw chicken breast into strips and then coat it in sauce first and then cornflakes • Then oven or air fry for 20 - 25 mins at 220°C • Meanwhile add your washed uncooked rice to a pan followed by tomato sauce, coriander and chopped red bell pepper along with roughly 2 cups of water ( 300ml -400ml roughly) • Let it simmer on medium to high heat for 20 mins until the rice is fluffy

THE

C o o k b o o k

• OPTIONAL to finish with SRIRACHA, black beans, sweet corn and lettuce

ZACK CHUG

• Add equal portions of rice and kfc chicken strips to your meal prep containers

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HIGH PROTEIN MEAL PREP

PIZZAS Calories

260

Carbs

18g

Protein

22g

Fat

10g

INGREDIENTS 100grams oats 4 eggs 375g Low fat Greek yoghurt A lot of garlic powder

C o o k b o o k

Tomato sauce

ZACK CHUG

Tsp. Baking powder

Oregano

THE

50g total mozzarella cheese for both 2 bases 60g total Turkey pepperoni for both 2 pizza bases ( can use your meat of choice, using chicken will up the protein )

FULL RECIPE NEXT PAGE

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METHOD: • Blend the oats into a fine like flour andAdd to a mixing bowl with your eggs • Followed by Low fat Greek yoghurt, garlic powder and Baking powder mix it well together and then oven or air fry for 20 - 25 mins at 220°C ( works much better with an oven ) • Add equal portions of the mixture to 2 oven dishes • Once your pizza bases is cooked, add tomato sauce and oregano to it • Then add your mozzarella cheese and turkey pepperoni to both 2 bases • Oven again for 5 mins at 180°C to melt your cheese

THE

C o o k b o o k

ZACK CHUG

• Then cut into slices and add equal portions to your meal prep containers

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HIGH PROTEIN MEAL PREP

TIKKA MASALA 330

Carbs

40g

Protein

32g

Fat

4g

INGREDIENTS 500g of raw chicken breast Paprika, Turmeric

C o o k b o o k

40g chopped onions Tin of chopped tomatoes 300g low fat Greek yoghurt, garlic paste, Teaspoon of gharam masala and turmeric !!

ZACK CHUG

Salt

THE

Calories

Coriander/cilantro 625g of cooked pilau rice all together, I use packet pilau rice for ease FULL RECIPE NEXT PAGE

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METHOD: • Cut your raw chicken breast into pieces and season with paprika, turmeric and salt • Pan fry on medium to high heat or Oven or Air fry for 15 mins, use low cal oil spray to fry with • Add chopped onions to a pan, followed by tin of chopped tomatoes and then low fat Greek yoghurt, garlic paste, teaspoon of gharam masala and turmeric • Leave it on low heat for 5 mins and then it's OPTIONAL to blend to form a thick and creamy paste• Then add your cooked chicken and coriander/cilantro

THE

C o o k b o o k

ZACK CHUG

• Mix it all together and serve with 125g of cooked packet pilau rice for each meal prep container

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HIGH PROTEIN MEAL PREP

DONNER KEBAB Calories

350

Carbs

25g

Protein

45g

Fat

7g

FRIDGE UP TO 3 days or FREEZE for 3 months !!

INGREDIENTS 600g of Raw lean beef mince ( or meat of choice

100g Low Fat green Yoghurt

C o o k b o o k

Garlic paste or fresh garlic

ZACK CHUG

Garlic, oregano, cumin, coriander and parsley seasonings

THE

Teaspoon of Mint sauce or use fresh mint leaves 1 pitta naan bread Salad of choice(I used lettuce, tomato, onions and cucumber)

FULL RECIPE NEXT PAGE

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METHOD: •

Get your raw lean beef mince and season with garlic, oregano, cumin, coriander and parsley

•

Mix well and roll it out and then tightly seal with foil

•

Add to oven for 35-40 mins @ 200 °C

•

Once cooked, cut into into thin and juicy slices!!

Mix Low Fat greek Yoghurt, Garlic paste and Mint sauce

•

Serve the kebab with a pitta naan bread and optional salad of choice

•

Drizzle your garlic mint sauce on top !

THE

C o o k b o o k

•

ZACK CHUG

For the garlic sauce :

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HIGH PROTEIN MEAL PREP

CHICKEN CHOWMEIN Calories

320

Carbs

40g

Protein

31g

Fat

4g

INGREDIENTS Dice 600g of raw chicken breast 60ml light soy sauce

C o o k b o o k

250g of uncooked noodles for 10mins

ZACK CHUG

Garlic and black pepper seasoning

Garlic paste, THE

Red pepper& s Spring onion Optional sesame seeds

METHOD: • Dice your raw chicken breast into pieces and marinade with light soy sauce, garlic and black pepper and rub it all in well • Pan fry on medium to high heat for 15 mins until it’s nice and sticky Continued..

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• Meanwhile boil 250g of uncooked noodles for 10mins • Whilst it's boiling add fresh ginger to a pan on medium to high heat and then garlic paste, red pepper& spring onion • Let it simmer and then add more light soy sauce, your cooked chicken and drained noodles.. • Stir it all together on low heat for 5 mins • Stir well so the noodles can absorb all chow mein sauce

THE

C o o k b o o k

ZACK CHUG

• Add to your meal prep containers with optional sesame seeds

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HIGH PROTEIN MEAL PREP SWEET

CHILLI CHICKEN Calories

300

Carbs

35g

Protein

32g

Fat

2g

( Carbs per meal )

INGREDIENTS 600g of raw chicken breast Garlic seasoning Chilli flakes Light soy sauce

C o o k b o o k

200g of uncooked washed white rice

ZACK CHUG

Black pepper

THE

50g bell peppers, 30g spring onions, Honey Hot sauce Ketchup Optional sesame seeds

FULL RECIPE NEXT PAGE

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METHOD: • Dice 600g of raw chicken breast into small pieces • Season with garlic, chilli flakes, light soy sauce and black pepper • Cook on the pan for 10-15 mins on medium to high heat • Boil your uncooked washed white rice (will work out to form 630g roughly of cooked white rice in the end) • Add bell peppers, spring onions, soy sauce to a pan on medium heat and drizzle in your honey, hot sauce and ketchup • Let it simmer for 5-10 mins on low heat and add your cooked chicken • Add equal portions of rice (will roughly be 125g of cooked rice and chicken to each of your meal prep containers)

THE

C o o k b o o k

ZACK CHUG

• Finish off with optional sesame seeds

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HIGH PROTEIN MEAL PREP CHICKEN

FAJITA PASTA 370

Carbs

40g

Protein

37g

Fat

5g

INGREDIENTS 600g raw chicken breast Chilli powder, basil ,garlic and cumin 225g of uncooked penne pasta

C o o k b o o k

50g bell peppers Cayenne chilli ( can use normal chilli) 300 ml of skimmed milk ( or milk of choice )

ZACK CHUG

40g chopped onions

THE

Calories

50g mozzarella cheese Parsley

FULL RECIPE NEXT PAGE

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METHOD: • Dice 600g of raw chicken breast into small pieces • Then season with chilli powder, basil ,garlic and cumin and then oven for 20-25 mins at 220 °C • Oven the chicken so whilst it's cooking you can then then boil 225g of uncooked penne pasta for 15 mins • Then add chopped onions & bell peppers to a pan on medium heat and season with cayenne chilli and cumin • Then add skimmed milk andmozzarella cheese • Simmer on high heat for 5 mins and then add in your cooked pasta and chicken • Give it a good stir and then garnish with parsley

THE

C o o k b o o k

ZACK CHUG

• Add equal portions to your meal prep containers

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HIGH PROTEIN MEAL PREP CHICKEN

FRIED RICE 310

Carbs

33g

Protein

34g

Fat

4g

( Carbs per meal )

INGREDIENTS 200g of uncooked washed white rice ( will work out to form 630g roughly of cooked white rice ) 600g of raw chicken breast

C o o k b o o k

Light soy sauce Black pepper 80g frozen veg, 60g bell peppers

ZACK CHUG

Garlic,

THE

Calories

40g spring onions 2 whole eggs OPTIONAL Sesame seeds !!

FULL RECIPE NEXT PAGE

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METHOD: • Firstly boil your uncooked washed white rice for 15 – 20 mins • Then dice your raw chicken breast into small cubes and season with garlic, light soy sauce and black pepper • Cook on the pan for 10-15 mins on medium to high heat • Then add frozen veg, bell peppers and spring onions to a pan and let it all sauté for 5 mins on high heat , • Then add your whole eggs and quickly scrambled them together with the veg. • Then add in your cooked rice, your cooked chicken and then a little bit of light soy sauce • Give it a good stir and add OPTIONAL Sesame seeds

THE

C o o k b o o k

• Freeze or refrigerate rice as soon ASAP It's cooked, fridge for up to 1/2 days and freeze the rest! make sure it is STEAMING HOT when reheating

ZACK CHUG

• Add equal portions (roughlv) 125g of cooked rice and chicken to each of your meal prep containers

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HIGH PROTEIN MEAL PREP CHICKEN

LOADED NACHOS Calories

400

Carbs

22g

Protein

42g

Fat

17g

( Carbs per meal )

INGREDIENTS 40g Chopped onions 600g raw lean beef mince ( or meat of your choice ) Paprika, garlic, cumin, ground coriander and chill flake seasoning

C o o k b o o k

40g sweetcorn

METHOD: • Add Chopped onions to a pan and let it simmer for 5 mins on high heat

THE

50g of Mozzarella cheese 150g of nachos needed all together

ZACK CHUG

Chopped tomatoes

sriracha sauce 25g chopped avocado

• Then add 600g raw lean beef mince and season with paprika, garlic, cumin, ground coriander and chill flakes • Let it brown on the pan for 10 mins on medium heat then add chopped tomatoes followed by sweetcorn and Mozzarella cheese Continued..

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• Let it brown on the pan for 10 mins on medium heat then add chopped tomatoes followed by sweetcorn and Mozzarella cheese • Let it simmer for 5-10 mins on medium heat and add equal portions to your meal prep containers • Add 30g of nachos to each container and top it off with your cooked mince meat

THE

C o o k b o o k

ZACK CHUG

• Top with sriracha sauce and 5g chopped avocado per container

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HIGH PROTEIN MEAL PREP

CHICKEN SHAWARMA Calories

300

Carbs

25g

Protein

32g

Fat

3g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g white raw potatoes 100g low fat green yoghurt garlic powder

C o o k b o o k

paprika cinnamon

THE

cumin Garlic paste

ZACK CHUG

oregano

Tomato paste Onions Red Cabbage & Pickles ( optional )

FULL RECIPE NEXT PAGE

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METHOD: • Get 600g uncooked white raw potatoes and season with garlic powder and oregano • Mix well and oven or Air fry for 20 mins -40 mins @ 220°C • Then season your 600g raw chicken breast with paprika, garlic powder, cinnamon & cumin • Then add tomato paste and chopped onions and stir together on medium to high heat for 10-15 mins • Top it off with optional salad ( I went red cabbage and pickles ) and low calorie garlic sauce.

Low calorie garlic sauce: • Mix 100g Low Fat green Yoghurt

THE

C o o k b o o k

ZACK CHUG

• Add Garlic paste or fresh garlic

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HIGH PROTEIN MEAL PREP CHICKEN

BURRITO BOWL Calories

360

Carbs

136g

Protein

35g

Fat

7g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 650g raw chicken breast 225 uncooked white rice 30g avocado 300-400ml water

C o o k b o o k

Coriander

ZACK CHUG

Garlic powder

Chilli powder

THE

cinnamon cumin Sweet corns Tomato sauce Sriracha sauce ( optional )

FULL RECIPE NEXT PAGE

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METHOD: • Get 650g raw chicken breast • Season with cumin, chilli powder & garlic powder • Mix well and oven or Air fry for 25 mins @ 180°C • Once cooked dice into little chicken cubes • whilst the chicken is cooking add 225g uncooked washed white rice to a pan with Tomato sauce, Coriander and 300-400ml water roughly 2 cups • Add turmeric • Boil for 20 mins on high heat and then stir in sweetcorn

THE

C o o k b o o k

ZACK CHUG

• Serve with optional Salad ( I used onions, tomato and coriander ) & 30g smashed Avocado & Sriracha sauce

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HIGH PROTEIN MEAL PREP CHICKEN

RAMEN NOODLES Calories

360

Carbs

40g

Protein

Fat

35g

5g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast Tsp. garlic powder Tsp. paprika Tsp. ground ginger

C o o k b o o k

50ml Light soy sauce !!

THE

Tbsp. garlic& Ginger paste spring onions Red chilli ( to taste preference)

ZACK CHUG

Tsp. Cinnamon

Light soy sauce!!

METHOD: • Season your chicken breast with garlic powder, paprika, ground ginger, cinnamon and soy sauce to give it a nice Chinese five spices flavouring . • Mix well and rub in well till a thick paste marinade forms on the chicken

One chicken or Veg stock cube dissolved in 700ml800ml 250g of uncooked ramen noodles or noodles of choice Optional sesame seeds Continued..

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• Oven or Air fry for 20 mins @ 200°C • Then add garlic & Ginger paste to a pan on medium heat followed by spring onions, red chilli, light soy sauce! and one chicken or Veg stock cube dissolved in 700ml-800ml of boiling water • Then your noodles to the pan and let it simmer for 10 mins on high heat • Stir well together and add to your noodles and chicken

THE

C o o k b o o k

ZACK CHUG

• Divide your noodle & chicken portions up equally per container.

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HIGH PROTEIN MEAL PREP

BUTTER CHICKEN Calories

320

Carbs

35g

Protein

35g

Fat

5g

Carbs mentioned are per meal. Store the meals in the fridge up to 2 days or keep it frozen in the freezer upto 3 months

INGREDIENTS 600g raw chicken breast 200g of uncooked washed rice 200g low fat Greek yoghurt

C o o k b o o k

Turmeric

ZACK CHUG

60g low fat cream cheese

Gharam masala THE

Paprika Tomato purée / sauce Chopped onions Coriander

FULL RECIPE NEXT PAGE

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METHOD: • Cut your 600g of raw chicken breast into pieces • Season with paprika, turmeric and gharam masala • Then add 200g low fat Greek yoghurt and mix well • Cook for 15-20 mins on high heat or oven or Air fry for 20 mins at 200°C • Meanwhile your chicken is cooking, boil 200g of uncooked washed rice ( will work out to roughly 630g of cooked rice ) • Then to a pan on medium heat add chopped onions, garlic paste, tomato purée /Sauce and turmeric • Add 60g low fat cream cheese ( used this so blending is NOT NECESSARY)

C o o k b o o k

• Then add your cooked chicken and coriander

THE

• Serve it all up with roughly 125g of cooked rice in each container and optional to top with yoghurt and coriander •

ENJOY

ZACK CHUG

• Then stir well until nice and creamy OR OPTIONAL to blend it all together

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HIGH PROTEIN MEAL PREP

HONEY GARLIC CHICKEN 320

Carbs

37g

Protein

33g

Fat

4g

(CARBS PER MEAL)

INGREDIENTS 600g of diced raw chicken breast Tsp. Of chilli powder, garlic powder, black pepper 50ml light soy sauce

C o o k b o o k

Tsp.of coconut oil or you can use low cal oil spray Spring onions tbsp. Garlic paste 75ml soy sauce ( add water if more volume to sauce needed )

ZACK CHUG

200g of uncooked white rice

THE

Calories

Hot sauce Honey optional sesame seeds

FULL RECIPE NEXT PAGE

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METHOD: • Season your diced chicken with a teaspoon Of chilli powder, garlic powder, black pepper & light soy sauce and mix it well together • Cook on the pan for 10-15 mins on medium to high heat! You can instead oven or air fry the chicken for 20 mins @ 220 °C • Then boil the uncooked washed white rice whilst cooking your chicken • To a separate pan on medium heat, add coconut oil or low cal oil spray followed by spring onions, Garlic paste, soy sauce, Hot sauce and a Drizzle of honey • Then add your cooked chicken and let it all simmer for 5-10 mins on low heat and stir well together

THE

C o o k b o o k

ZACK CHUG

• Finish with optional sesame seeds

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HIGH PROTEIN MEAL PREP CHICKEN

LOADED FRIES Calories

300

Carbs

25g

Protein

35g

Fat

8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g Raw white potato

C o o k b o o k

650g of raw chicken breast Paprika and garlic

THE

Spring onions, 60g Hot Sauce,

ZACK CHUG

TSP. oregano, garlic and chilli powder seasoning

30g Light Mayo 60g of low fat Mozzarella cheese OPTIONAL to finish with SRIRACHA

FULL RECIPE NEXT PAGE

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METHOD: • Slice 600g Raw uncooked white potato into fries and season with oregano, garlic and chilli powder seasoning • Mix well and oven or air fry for 20 - 25 mins @ 220°C • Season your raw chicken breast with paprika and garlic and add to a pan on medium heat for 10 mins • Then add spring onions, hot sauce, light mayo and low fat Mozzarella cheese • Mix and simmer on low - medium heat for 5 mins until rich and creamy

THE

C o o k b o o k

ZACK CHUG

• Add equal portions of fries and chicken to your meal prep containers and OPTIONAL to finish with SRIRACHA

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HIGH PROTEIN MEAL PREP

CHICKEN KEBAB Calories

360

Carbs

40g

Protein

35g

Fat

5g

Carbs mentioned are per meal. Store the meals in the fridge up to 2 days or keep it frozen upto 3 months

INGREDIENTS 200g low fat Greek yoghurt Teaspoon of olive oil Garlic paste Teaspoon chilli powder

C o o k b o o k

Lemon juice 600g of diced chicken breast

THE

200g of uncooked washed rice For your white garlic sauce:

ZACK CHUG

Teaspoon of cumin

100g low fat Greek yoghurt Tsp. Mint sauce or fresh mint Tsp. Garlic paste or minced garlic Coriander

FULL RECIPE NEXT PAGE

Optional mixed salad (tomato, parsley, and onions)

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METHOD: • Get 600g of raw chicken breast cubes and marinade it well with olive oil, low fat Greek yoghurt, garlic paste, chilli powder, cumin and lemon juice. • Oven or Air fry for 20 -25 mins @ 200°C 1 or you can cook on a pan for 10-15 mins on high heat • Whilst your chicken is cooking, boil the uncooked washed rice • For your white garlic sauce mix your low fat greek yoghurt, mint sauce, garlic paste and coriander

THE

C o o k b o o k

ZACK CHUG

• Serve it all up with roughly 125g of cooked rice in each container and optional to have mixed salad (I went with tomato, parsley and onions)

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HIGH PROTEIN MEAL PREP BUFFALO

MAC & CHEESE Calories

370

Carbs

38g

Protein

37g

Fat

6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS Chicken or meat of choice Pasta macaroni Garlic paste 300ml milk of choice

C o o k b o o k

30g Mozzarella

THE

20g cheddar cheese Chilli powder

ZACK CHUG

Paprika

Black pepper Garlic powder 30g Low Fat Cream cheese FULL RECIPE NEXT PAGE

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METHOD: • Dice 600g raw chicken breast into pieces • Season with a Tsp. Of chilli powder, black pepper and a garlic powder • Mix well together and pan fry on medium heat for 10-15 minutes • At the same time boil 250g uncooked pasta macaroni for 10 mins • On Low heat to a pan add a tablespoon of garlic paste , milk of choice, paprika & low fat cream cheese • Add Mozzarella & cheddar cheese • Mix well together and then add your cooked pasta and a splash of hot sauce • Add your cooked chicken and then mix well.

THE

C o o k b o o k

• Add equal portions to your to your meal prep containers

ZACK CHUG

• Garnish with parsley and optional black pepper

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HIGH PROTEIN MEAL PREP

CHILLI GARLIC NOODLES Calories

330

Carbs

30g

Protein

33g

Fat

8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g Raw diced Chicken Breast

C o o k b o o k

Chilli Flakes 80ml Light Soy Sauce

THE

Tablespoon of Sesame Oil 240grams uncooked noodles

ZACK CHUG

Minced Garlic

Siracha sauce Tsp. Sesame seeds FULL RECIPE NEXT PAGE

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METHOD: • Add Minced Garlic, Chilli Flakes, 80ml Light Soy Sauce and diced Chicken mix it all together • Pan fry for 10-15 mins on high heat (or oven / air fry @ 220°C for 1 mins) • Add the leftover sauce on the pan from cooking the chicken to separate pan on medium heat. • Add a Tablespoon of Sesame Oil. • Add Soy sauce & Teaspoon of Sesame Seeds • Let it simmer and add 750g cooked noodles (roughly 240grams uncooked noodles), followed by minced garlic & your cooked chicken. • Stir together well and add optional spring onions

THE

C o o k b o o k

ZACK CHUG

• Add equal portions to our to your meal prep containers

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HIGH PROTEIN MEAL PREP

CHEESEBURGERS Calories

370

Carbs

33g

Protein

40g

Fat

9g

Keep it frozen in the freezer & Thaw in fridge the night before you want to eat it and reheat the next day. The ingredients used in this is to make one big meal prep to then portion equally into 6 Burgers

INGREDIENTS 600g Raw Lean Beed Mince ( meat of choice ) Brioche Bun Garlic powder, paprika, black Pepper & Salt

C o o k b o o k

50g Low Fat Greek Yoghurt

ZACK CHUG

Cheese slices

Tbsp Ketchup THE

Tbsp Mustard Oregano Gherkins

METHOD: • Add 600g Raw Lean Beef Mince ( or meat mince of choice ) to a bowl • Season with Garlic powder, paprika, black Pepper & Salt Continued..

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• Mix it together, first form into equal balls and then Smash into patties • Pan fry for 2-3 mins on high heat ( or oven / air fry @ 220°C for 10-15 mins • Add a light cheese slice to each patty on the pan & leave to melt for 1 mins on high heat

For the healthy Burger Sauce: • 50g Low Fat Greek Yoghurt (makes it creamy & healthier than Mayo) • Add a Tablespoon Ketchup & Tablespoon Mustard!! • Add chopped gherkins & mix well • Add your patties and sauce to a toasted Brioche Bun

THE

C o o k b o o k

ZACK CHUG

• Tightly seal each burger in foil and store in the freezer

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HIGH PROTEIN MEAL PREP

FLUFFY PANCAKES Calories

220

Carbs

12g

Protein

22g

Fat

9g

Carbs mentioned are per meal. Store the pancakes in the fridge up to 3 days or keep it frozen in the freezer & reheat using a toaster

INGREDIENTS 6 Large eggs 90g Vanilla Protein powder 200g Banana

C o o k b o o k

METHOD:

THE

• Blend it all together • Add equal portions of batter onto the pan and cook for 2-3 mins on medium heat

ZACK CHUG

Teaspoon of Baking powder!!

• Should make roughly 15 Pancakes • Portion the servings equally based on how many pancakes you make!! • Use baking paper to separate pancakes so it's easy to compartmentalise when storing in the freezer or fridge • Add optional low cal chocolate sauce when reheated or toppings of choice!!

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HIGH PROTEIN MEAL PREP

PERI PERI BURGERS Calories

340

Carbs

33g

Protein

31g

Fat

6g

Keep it frozen in the freezer & Thaw in fridge the night before you want to eat it and reheat the next day. The ingredients used in this is to make one big meal prep to then portion equally into 6 Burgers

INGREDIENTS 600g Raw Chicken Breast Garlic powder paprika, Chilli flakes and oregano Light cheese slice

C o o k b o o k

Tbsp sriracha Tbsp Mustard Brioche Bun THE

METHOD:

ZACK CHUG

50g Low Fat Greek Yoghurt

• Get 600g Raw Chicken Breast and slice into thin fillets • Season with Garlic powder, paprika, Chilli flakes and oregano • Mix it together & oven / air fry @ 220°C for 15 mins • Add a light cheese slice to each chicken fillet & leave to melt for 1min!!

For the healthy NANDOS PERINAISE Sauce: • 50g Low Fat Greek Yoghurt ( makes it creamy & healthier than Mayo tablespoon sriracha& Tablespoon Mustard! 1) Continued..

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•

Add your chicken and cheese and sauce to a toasted Brioche Bun

•

Tightly seal each burger in foil and store in the freezer

THE

C o o k b o o k

Add Oregano E & mix well

ZACK CHUG

•

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HIGH PROTEIN MEAL PREP

BREAKFAST MCMUFFINS Calories

420

Carbs

33g

Protein

42g

Fat

6g

Keep it frozen in the freezer & Thaw in fridge the night before you want to eat it and reheat the next day. The ingredients used in this is to make one big meal prep to then portion equally into 6 Burgers

INGREDIENTS

C o o k b o o k

Black pepper, salt, Garlic powder & paprika

ZACK CHUG

500g Raw lean beef mince

Light cheese slices

THE

6 eggs

METHOD: • Add 500g Raw lean beef mince in a bowl • Season with Black pepper, salt, Garlic powder & paprika • Mix it together & form small balls and smash into patties !! • Cook on the pan on high heat for 2-3 mins each side of the patty • Add a light cheese slice to each patty & leave to melt for 1 min !! Continued..

Scan me !! 215

Add 6 medium whole eggs to a baking dish

•

Pop the yolk & oven / air fry @ 220°C for 10 mins

•

Cut into squares or circles whichever you prefer

•

Add your patty and cheese and egg to a toasted muffin

•

Tightly seal each burger in foil and store in the freezer

THE

C o o k b o o k

•

ZACK CHUG

For your Eggs:

Scan me !! 216

HIGH PROTEIN MEAL PREP BREAKFAST

LOADED FRIES Calories

360

Carbs

22g

Protein

49g

Fat

8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 500g Raw uncooked white potato

C o o k b o o k

600g of lean Turkey mince (or meat of choice) Spring Onions

THE

chopped tomatoes 50g of low-fat Mozzarella cheese

ZACK CHUG

garlic, paprika & oregano seasoning

5 eggs

METHOD: • Slice 500g Raw uncooked white potato into fries • Garlic, paprika & oregano seasoning • Oven or air fry for 20 - 25 mins @ 220°C Continued..

Scan me !! 217

• Add 600g of lean Turkey mince to a pan ( or your MEAT OF CHOICE like beef or chicken mince ) • Let it brown on the pan for 10 mins on high heat and add in paprika, chopped tomatoes, spring onions • And then 50g of low fat Mozzarella cheese • Simmer on low - medium heat for 10 mins • Then cook your 5 eggs on medium heat and serve equally on top of your fries and Turkey mince

THE

C o o k b o o k

ZACK CHUG

• Add equal portions of fries and Turkey mince to your meal prep containers and OPTIONAL to finish with SRIRACHA & PARSLEY

Scan me !! 218

HIGH PROTEIN MEAL PREP

CHICKEN GYROS Calories

310

Carbs

25g

Protein

35g

Fat

6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g Raw Chicken Breast Tbsp olive oil Garlic

C o o k b o o k

100g low fat Greek yoghurt

ZACK CHUG

Lemon juice

Chilli powder

THE

Cumin Oregano 50g Low Fat Green yoghurt Cucumbers and fresh mint Pitta bread

FULL RECIPE NEXT PAGE

Scan me !! 219

METHOD: • Add chicken to a bowl and marinade with tbsp olive oil, Garlic, lemon juice • Add 100g low fat Greek yoghurt • Add chilli powder, cumin, and oregano seasoning • Oven or air fry for 15 - 20 mins @ 200°C% and then cut it equally into juicy slices

For the TZATZIKI SAUCE • Add Low Fat Green yoghurt, cucumbers. Garlic and mint sauce or fresh mint • Mix together

THE

C o o k b o o k

ZACK CHUG

• Serve the chicken and sauce with one Pitta bread for each meal prep along with optional salad (I used cucumber and tomato )

Scan me !! 220

HIGH PROTEIN MEAL PREP CHICKEN

FAJITA WRAPS Calories

340

Carbs

34g

Protein

35g

Fat

7g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDINTS 600g Raw Chicken Breast Wrap Bread Tsp. chilli powder, garlic, cumin, and lime juice

C o o k b o o k

Bell peppers 30g mozzarella cheese 100g Low Fat Greek yoghurt THE

30g avocado

ZACK CHUG

Onions

Coriander & Garlic

METHOD: • Add 600g of raw Chicken Breast into a bowl. • Season with Tsp. chilli powder, garlic, cumin, and lime juice • Mix well together and cook on medium heat on a pan for 10 mins Continued..

Scan me !! 221

• Then add onions, bell peppers and 30g mozzarella cheese • Let it simmer for 5 mins on low heat

For the healthy fajita sauce : • Add 100g Low Fat Greek yoghurt, Coriander,30g avocado and Garlic into a blender • Blend together

THE

C o o k b o o k

ZACK CHUG

• Serve the chicken and sauce with one wrap bread for each meal prep and tightly seal with foil!!

Scan me !! 222

HIGH PROTEIN MEAL PREP

CAJUN PASTA Calories

350

Carbs

40g

Protein

37g

Fat

4g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast 250g uncooked pasta 50g Mozzarella cheese

C o o k b o o k

Tbsp. garlic powder Oregano

THE

Chilli flakes Chopped onions

ZACK CHUG

Tbsp. paprika

Bell peppers 300ml of skimmed milk ( or milk of choice ) Parsley FULL RECIPE NEXT PAGE

Scan me !! 223

METHOD: • Take 600g of raw chicken breast and season with Tbsp. paprika, tbsp. garlic powder, oregano, and chill flakes. • Rub it all in well • Oven for 15-20 mins @ 220°C until it's nice and juicy and cut into pieces • Boil 250g of uncooked pasta for 15 mins • Whilst it's boiling add garlic paste, chopped onions and bell peppers to a pan on medium to high heat • Then add 300ml of skimmed milk ( or milk of choice ) • Add 50g Mozzarella cheese and parsley

THE

C o o k b o o k

• Add to your meal prep containers !!

ZACK CHUG

• Let it simmer for 5 mins and then add in your drained pasta and stir well so the pasta can absorb all the Cajun sauce until it's nice and creamy

Scan me !! 224

HIGH PROTEIN MEAL PREP

BUTTER GARLIC CHICKEN Calories

330

Carbs

35g

Protein

32g

Fat

9g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast 30g light butter Tbsp olive oil

C o o k b o o k

Tsp paprika Black pepper

THE

Tbsp garlic paste Drizzle of honey

ZACK CHUG

Garlic powder

Coriander Chilli Flakes 200g uncooked white rice

FULL RECIPE NEXT PAGE

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METHOD: • Slice 600g raw chicken breast into small pieces • Season with tbsp. olive oil tbsp. garlic powder, teaspoon paprika, black pepper and mix it all together • At Medium heat on a pan add 30g light butter and tbsp. garlic paste. • Add your seasoned raw chicken from before, drizzle of honey, Coriander & Chilli Flakes • Cook the chicken for 15 mins and let it simmer until it's all sticky and thick. • Whilst preparing your chicken, BOIL 200g uncooked washed white rice ( roughly will form 630g cooked rice)

THE

C o o k b o o k

ZACK CHUG

• Add equal portions to your meal prep containers ( roughly 125g cooked rice per container ) !!

Scan me !! 226

HIGH PROTEIN MEAL PREP GARLIC

PARMESAN CHICKEN Calories

390

Carbs

40g

Protein

39g

Fat

9g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast Tbsp. Garlic Powder Tbsp. Oregano, Tsp. onion powder

C o o k b o o k

Tbsp olive oil

ZACK CHUG

tsp. paprika

30g Light Butter

THE

300ml skimmed milk or milk of choice 25g Parmesan cheese 30g low fat cream cheese Chopped onions Tbsp. Garlic Paste 200g -250g uncooked pasta Parsley

FULL RECIPE NEXT PAGE

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METHOD: • Season 600g raw chicken breast with garlic powder, oregano, onion powder and tsp. paprika and olive oil • Mix it all together • Cook for 15 mins on medium heat on a pan, set the chicken aside and then to the same pan add light butter, garlic paste and chopped onions • Add 300ml skimmed milk or milk of choice, low fat cream cheese, parmesan cheese, parsley and 600g of already cooked pasta. (in the background whilst preparing your chicken, BOIL 200g -250g roughly of uncooked pasta ) • Add the cooked chicken and simmer until it's all nice and creamy

THE

C o o k b o o k

ZACK CHUG

• Add equal portions to your meal prep containers

Scan me !! 228

HIGH PROTEIN MEAL PREP CHICKEN

KATSU CURRY Calories

310

Carbs

35g

Protein

31g

Fat

7g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast 300ml chicken stock 200g of uncooked washed white rice

C o o k b o o k

Tbsp. light soy sauce Tbsp. cumin

THE

Tsp. chilli powder Chopped garlic

ZACK CHUG

30g chopped onions

10g roughly of honey Tsp. turmeric and black pepper FULL RECIPE NEXT PAGE

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METHOD: • Get 600g raw chicken breast and season with tbsp. light soy sauce, tbsp.cumin, tsp. chilli powder and tsp. turmeric and black pepper • Oven or air fry at 220°C for 15 mins until golden brown • On medium heat on a pan, add chopped garlic, 30g chopped onions, tsp. ginger and cumin • Add 300ml chicken stock , soy sauce and drizzle of honey • Let it simmer for 5 mins and blend until nice and thick with a hand blender or Nutribullet • Whilst doing all of this, boil 200g of uncooked washed white rice ( roughly forms 630g of cooked rice )

THE

C o o k b o o k

ZACK CHUG

• Add equal portions to your meal prep containers ( roughly 125g of cooked rice to each container )

Scan me !! 230

HIGH PROTEIN MEAL PREP CREAMY

SPICY GARLIC NOODLES Calories

360

Carbs

31g

Protein

35g

Fat

9g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast Low calorie oil spray 30g light butter

C o o k b o o k

300ml skimmed milk or milk of choice 240g uncooked noodles

THE

Tbsp tomato paste Tbsp. garlic paste,

ZACK CHUG

130ml light soy sauce

Sriracha sauce Tsp chilli flakes 30g low fat cream cheese 20g parmesan cheese FULL RECIPE NEXT PAGE

Scan me !! 231

METHOD: • Add Tbsp. Garlic paste, Sriracha sauce ,50ml light soy sauce teaspoon chilli flakes to a bowl • Then add 600g raw chicken breast and mix it well together • Pan fry using low cal oil spray for 10-15 mins on high heat or ( oven or air fry at 220°C for 15 mins until golden brown • On Medium heat on a pan add 30g light butter. chopped Garlic and tbsp of tomato paste • Add 80ml light soy sauce and skimmed milk of choice and low fat cream cheese and parmesan cheese. • Add 750g cooked noodles ( roughly 240g uncooked noodles ) • Add cooked chicken from before and optional coriander

THE

C o o k b o o k

• Add equal portions to your meal prep containers

ZACK CHUG

• Let it simmer for 5 mins and stir well until rich and creamy

Scan me !! 232

HIGH PROTEIN MEAL PREP GARLIC

TUSCAN CHICKEN Calories

390

Carbs

40g

Protein

38g

Fat

9g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast 300ml skimmed milk or milk of choice 30g low fat cream cheese

C o o k b o o k

200g - 250g uncooked pasta 30g light butter

THE

Tbsp. Olive Oil Tbsp. Oregano

ZACK CHUG

20g Parmesan cheese

Tbsp. Garlic powder Tsp. of paprika Chopped baby tomatoes Tbsp tomato paste Chopped spinach and garlic

FULL RECIPE NEXT PAGE

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METHOD: • Get 600g raw chicken breast and season with tbsp. olive oil, tbsp. oregano, tbsp. garlic powder and teaspoon of paprika • Mix it well together • Pan fry using low cal oil spray for 10-15 mins on high heat or (oven or air fry at 220°C for 15 mins until golden brown )) and then set your chicken to one side • On medium heat on the same pan, Add 30g light butter, chopped garlic, chopped baby tomatoes and tablespoon tomato paste • Add 300ml skimmed milk or milk. Of choice and 30g low fat cream cheese & 20g parmesan cheese • Then add chopped spinach

C o o k b o o k

• Add your cooked chicken and let it simmer until rich and creamy

ZACK CHUG

• Add 600g of already cooked pasta (in the background whilst prepping your chicken, BOIL 200g - 250g roughly of uncooked pasta

THE

• Add equal portions to your meal prep containers

Scan me !! 234

HIGH PROTEIN MEAL PREP

JUICY KOFTAS Calories

350

Carbs

36g

Protein

35g

Fat

6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw lean beef mince or meat of choice 100g low fat Greek yoghurt 200g - 250g uncooked white rice

C o o k b o o k

tablespoon tomato

THE

bell pepper parsley and onions

ZACK CHUG

teaspoon cumin

teaspoon of olive Coriander & garlic Tbsp. Garlic paste Lemon juice Tsp. Mint sauce

FULL RECIPE NEXT PAGE

Scan me !! 235

METHOD: •

Add raw lean beef mince to a bowl.

•

Season with garlic, cumin, and tomato paste

•

Add finely chopped bell pepper, parsley and onions

•

Mix it well together and roll into a small baby kofta shape

•

Add a teaspoon of olive oil to a pan and fry the loft as for 10-15 mins on medium to high heat until juicy and golden ( oven or air fry at 220°C for 15 mins until golden brown)

•

Add low fat Greek yoghurt, Coriander, Tbsp. Garlic paste, Lemon juice and Tsp. Mint sauce

•

Mix well until thick

Add 125g of cooked white rice to your meal prep container with optional salad ( I used cabbage lettuce tomato and cucumber ) THE

•

C o o k b o o k

• Whilst prepping your koftas, BOIL 200g - 250g roughly of uncooked rice

ZACK CHUG

For the white sauce

Scan me !! 236

HIGH PROTEIN MEAL PREP CRISPY AND STICKY

ORANGE CHICKEN Calories

340

Carbs

36g

Protein

32g

Fat

6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw diced chicken breast 200g roughly of uncooked rice 50ml of light soy sauce

C o o k b o o k

teaspoon of soy sauce tablespoon of garlic powder

THE

20g of cornflour tablespoon of olive oil

ZACK CHUG

200ml of Low sugar orange juice

tablespoon of garlic paste sriracha honey optional sesame seeds and spring onions

FULL RECIPE NEXT PAGE

Scan me !! 237

METHOD: •

Add raw diced chicken breast in a bowl.

•

Season with soy sauce, garlic powder, cornflour ( this makes it crispy )

•

Mix it well together

•

Add olive oil to a pan and fry the chicken for 10-15 mins on medium to high heat golden brown and crispy ( oven or air fry at 220°C for 15 mins until golden brown)

• Whilst prepping chicken, BOIL 200g - 250g roughly of uncooked rice

•

Add in your cooked chicken and optional to add sesame seeds and spring onions

•

Let it simmer for 5-10 mins until thick and sticky

•

Add equal amount of cooked chicken and 125g of cooked white rice to each meal prep containers.

C o o k b o o k

Add a tablespoon of garlic paste , light soy sauce, Low sugar orange juice, Drizzle of sriracha and honey.

THE

•

ZACK CHUG

For the orange sauce

Scan me !! 238

HIGH PROTEIN MEAL PREP LOADED CHICKEN

ALFREDO FRIES Calories

310

Carbs

28g

Protein

33g

Fat

6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw uncooked white potato 600g Raw Chicken Breast 20g light butter

C o o k b o o k

Tbsp garlic powder Tbsp. Oregano

THE

Teaspoon of paprika Teaspoon of cornflour

ZACK CHUG

250ml Skimmed Milk ( or milk of choice )

Garlic 30g low fat cream cheese 20g low fat mozzarella cheese

FULL RECIPE NEXT PAGE

Parsley & Black Pepper Optional

Scan me !! 239

•

Season with garlic powder, Oregano, paprika and cornflour to make the fries crispy

•

Mix it well together

•

Oven or air fry the fries at 220°C for 15 -20 mins mins until crispy and golden brown

•

Take a pan and , COOK Raw Chicken Breast ( seasoned with garlic, oregano & paprika)

•

Then set your chicken aside and Add 20g light butter ,Garlic , Skimmed Milk ,30g low fat cream cheese, low fat mozzarella cheese.

•

Add cooked chicken and Parsley

•

Let it simmer on medium heat until rich and creamy

•

Optional to finish with Black Pepper

•

Add equal portions to each container

C o o k b o o k

Slice raw potato

THE

•

ZACK CHUG

METHOD:

Scan me !! 240

HIGH PROTEIN MEAL PREP CHILLI GARLIC

FRIED RICE

Calories

340

Carbs

30g

Protein

32g

Fat

6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS Teaspoon chilli flakes Tablespoon garlic paste 80ml Soy Sauce 600g Raw chicken breast Drizzle of sriracha sauce

C o o k b o o k

Tablespoon sesame oil

Red bell pepper

THE

Garlic Light Soy Sauce

ZACK CHUG

Low calorie oil spray

220grams of uncooked washed white rice optional spring onions and sesame seeds

FULL RECIPE NEXT PAGE

Scan me !! 241

METHOD: •

To a bowl add a teaspoon chilli flakes, garlic paste ,Soy Sauce, Raw chicken breast, and a drizzle of sriracha sauce.

•

Mix it well together

•

Pan fry on high heat for 10 mins using low calorie oil spray

•

Add the leftover sauce from cooking the chicken to a separate pan on medium heat and then Add sesame oil, garlic ,Light Soy Sauce, Red bell pepper, cooked rice and Cooked chicken from before and stir well together

• Top with optional spring onions and sesame seeds for that extra crunch.

C o o k b o o k

ZACK CHUG

Add equal portions to each container.

THE

•

Scan me !! 242

HIGH PROTEIN MEAL PREP CREAMY SPICY

PEANUT NOODLES Calories

360

Carbs

33g

Protein

35g

Fat

10g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast Tsp. Chilli powder Tablespoon garlic powder Sriracha sauce

C o o k b o o k

Low calorie oil Tablespoon sesame oil

THE

Tbsp. Minced Garlic Chilli flakes

ZACK CHUG

50ml light soy sauce

Sesame seeds 30g Peanut Butter 80ml Light soy sauce Drizzle of honey 240g uncooked noodles

FULL RECIPE NEXT PAGE

spring onions

Scan me !! 243

METHOD: •

To a bowl add a teaspoon chilli flakes, garlic paste ,Soy Sauce, Raw chicken breast, and a drizzle of sriracha sauce.

•

Mix it well together

•

Pan fry on high heat for 10 mins using low calorie oil spray

•

Add the leftover sauce from cooking the chicken to a separate pan on medium heat and then Add sesame oil, garlic ,Light Soy Sauce, Red bell pepper, cooked rice and Cooked chicken from before and stir well together

• Top with optional spring onions and sesame seeds for that extra crunch.

C o o k b o o k

ZACK CHUG

Add equal portions to each container.

THE

•

Scan me !! 244

HIGH PROTEIN MEAL PREP FLUFFY

CHICKEN BIRYANI Calories

360

Carbs

38g

Protein

34g

Fat

6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast 150g low fat greek yoghurt Tablespoon paprika Teaspoon turmeric

C o o k b o o k

Low calorie oil spray Tablespoon Olive Oil

THE

Finely chopped onions Tablespoon garlic paste

ZACK CHUG

Teaspoon cinnamon

100g tomato purée Teaspoon gharam masala Teaspoon cumin 220g of washed uncooked rice

FULL RECIPE NEXT PAGE

Optional coriander and red chilli

Scan me !! 245

METHOD: • Add diced chicken to a bowl. • Marinade with 150g low fat greek yoghurt, tablespoon paprika, teaspoon turmeric, Teaspoon cinnamon • Mix it well together • Pan fry on high heat for 10 mins using low calorie oil spray ( or air fry or oven @ 220 degrees ) • Then remove chicken and add to the same pan on medium heat olive oil ,onions ,garlic paste ,tomato purée ,gharam masala and cumin Whilst cooking chicken boil roughly 200g of washed uncooked rice Add cooked chicken and 625g of cooked rice to the pan Stir together and finish with Optional coriander and red chilli

C o o k b o o k

ZACK CHUG

Add equal portions to each container

THE

• • • •

Scan me !! 246

HIGH PROTEIN MEAL PREP CRISPY SALT & PEPPER

CHICKEN

Calories

330

Carbs

38g

Protein

32g

Fat

7g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast salt teaspoon black pepper 50ml light soy sauce

C o o k b o o k

tablespoon of sesame oil Minced garlic

THE

Teaspoon Ginger Chopped bell peppers & onions

ZACK CHUG

20g Cornflour

60ml light soy sauce drizzle of honey 200g of washed uncooked rice

FULL RECIPE NEXT PAGE

Scan me !! 247

METHOD: • • • •

Add diced chicken to a bowl Season with salt, teaspoon black pepper, light soy sauce & Cornflour to make it crispy Mix it well together & add to a pan with a tablespoon of sesame oil Pan fry on high heat for 10 -15 mins until golden and crunchy

• Then remove chicken and add to the same pan on medium heat minced garlic, Teaspoon Ginger, Chopped bell peppers & onions • Add 60ml light soy sauce & drizzle of honey • Add Your cooked chicken • Stir well and Top with optional spring onions

THE

C o o k b o o k

• Add 125g or equal portions to each container

ZACK CHUG

• Whilst cooking chicken boil roughly 200g of washed uncooked rice

Scan me !! 248

HIGH PROTEIN MEAL PREP CRISPY CHILLI

BEEF NOODLES

Calories

340

Carbs

32g

Protein

32g

Fat

9g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw lean beef mince ( or mince of choice ) Tablespoon garlic powder Tablespoon paprika

C o o k b o o k

Tablespoon of olive oil

ZACK CHUG

Teaspoon of onion powder

Garlic

THE

Teaspoon ginger Teaspoon chilli flakes 70ml Light Soy sauce Drizzle of honey Spring onions 240g uncooked noodles optional red chillis

FULL RECIPE NEXT PAGE

Scan me !! 249

METHOD: Add lean beef mince ( or mince of choice ) to a bowl Season with tablespoon garlic powder, tablespoon paprika and teaspoon of onion powder Mix it well together Add to a pan on high heat with a tablespoon of olive oil Then add to the oil, garlic, ginger, chilli flakes. Add your raw mince and let it brown for 5 min Add Light Soy sauce and drizzle of honey and let it simmer until crispy and sticky Add spring onions followed by 750g Cooked Noodles ( roughly 240g uncooked noodles )

C o o k b o o k

Stir together well and top with optional red chillis

ZACK CHUG

• • • • • • • • •

THE

• Add equal portions to each container

Scan me !! 250

HIGH PROTEIN MEAL PREP BUTTER

FRIED RICE

Calories

330

Carbs

35g

Protein

32g

Fat

8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw diced chicken breast Tablespoon garlic powder Teaspoon black pepper

Teaspoon of sesame oil

C o o k b o o k

30g light butter

THE

Chopped garlic Frozen veg of choice

ZACK CHUG

50ml light soy sauce

220g of uncooked washed white rice sesame seeds

FULL RECIPE NEXT PAGE

Scan me !! 251

METHOD: • Add diced chicken breast to a bowl. • Season with garlic powder, black pepper and 50ml light soy sauce & of sesame oil • Mix it well together & cook on a pan on high heat for 10-15 mins until golden brown and juicy ( or air fry or oven for 15 mins @ 220 °C • Then set your chicken aside and add to the pan light butter, Chopped garlic, Frozen veg of choice • Add 625g Cooked Rice ( whilst chicken is cooking , boil 220g of uncooked washed white rice ) • Add cooked chicken • Stir it well together and let it simmer until it’s crackling and finish with sesame seeds

THE

C o o k b o o k

ZACK CHUG

• Add equal portions to each container

Scan me !! 252

HIGH PROTEIN MEAL PREP STICKY HONEY

BUFFALO TENDERS Calories

310

Carbs

24g

Protein

31g

Fat

6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw diced chicken breast 600g raw potato sliced into fries Teaspoon chilli powder

C o o k b o o k

Teaspoon onion powder 30g cornflour

THE

olive oil 30g light butter

ZACK CHUG

Tbsp. oregano, garlic powder

Hot sauce Tablespoon Bbq Sauce Drizzle of honey parsley, garlic & oregano

FULL RECIPE NEXT PAGE

Scan me !! 253

METHOD:

THE

C o o k b o o k

• Add equal portions to each container

ZACK CHUG

• Take 600g raw chicken breast and slice into tenders • Season with garlic powder, chilli powder, oregano & Onion powder • Add cornflour to make it crispy • Mix and coat it well together & cook on a pan with a tablespoon of olive oil on high heat for 15-20 mins until golden brown and crunchy ( or air fry or oven for 15 mins @ 220 °C ) • Then set your chicken aside and add to the pan light butter, Hot sauce, Bbq Sauce & a drizzle of honey • Add your cooked chicken • Mix together and finish with parsley • Whilst chicken is cooking, air fry or oven 600g raw potato sliced into fries & seasoned with garlic and oregano, for 15 mins @ 220 °C

Scan me !! 254

HIGH PROTEIN MEAL PREP CREAMY

CHICKEN KORMA Calories

380

Carbs

34g

Protein

32g

Fat

12g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast Tbsp. olive oil, garlic powder & paprika Tsp. gharam masala

C o o k b o o k

50g low fat Greek yoghurt 30g light butter

THE

Tablespoon garlic paste Ginger

ZACK CHUG

Chilli flakes

200ml Light Coconut Milk 40g low fat cream cheese Pinch of turmeric Coriander 200g of uncooked rice

FULL RECIPE NEXT PAGE

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METHOD:

THE

C o o k b o o k

• Add equal portions to each container

ZACK CHUG

• Take 600g raw chicken breast and dice into cubes • Season with olive oil garlic powder, paprika, gharam masala, chilli flakes & 50g low fat Greek yoghurt • Mix and coat it well together & cook on a pan on high heat for 15-20 mins until juicy and tender ( or air fry or oven for 15 mins @ 220 °C ) • Then set your chicken aside and add to the pan light butter, garlic paste, ginger, light coconut milk, 40g low fat cream cheese. • Add Pinch of turmeric • Then add Your cooked chicken and stir well • Finish with coriander and let it simmer until rich and creamy • Whilst chicken is cooking, boil 200g of uncooked rice ( roughly equals 125g of cooked rice per meal )

Scan me !! 256

HIGH PROTEIN MEAL PREP STICKY LEMON

PEPPER CHICKEN Calories

320

Carbs

32g

Protein

32g

Fat

8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast Tablespoon garlic powder Tbsp. Oregano Tsp. Cumin

C o o k b o o k

30g light butter

THE

Garlic Black pepper and lemon juice

ZACK CHUG

Black pepper

Light soy sauce Drizzle of honey Parsley 200g of uncooked washed rice

FULL RECIPE NEXT PAGE

Scan me !! 257

METHOD: Take 600g raw chicken breast and dice into cubes Season with tablespoon garlic powder, Tbsp. Oregano & tsp. Cumin & black pepper Mix together & cook on a pan on high heat for 10-15 mins until sizzling brown( or air fry or oven for 15 mins @ 220 °C ) Then set your chicken aside and on high heat add light butter, Garlic, Black pepper and lemon juice, Light soy sauce Add Drizzle of honey Add cooked chicken and Stir together and let it simmer for 10 mins on high heat until sticky Finish with parsley Meanwhile cook 200g of uncooked washed rice ( will equal roughly 630g cooked rice )

THE

C o o k b o o k

• Add equal portions to each container

ZACK CHUG

• • • • • • • •

Scan me !! 258

HIGH PROTEIN MEAL PREP CREAMY CHEESY

RAMEN

Calories

340

Carbs

30g

Protein

34g

Fat

10g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast Sriracha 30 ml light soy sauce

C o o k b o o k

30g light butter

ZACK CHUG

Tbsp. garlic powder

Tbsp. Garlic paste

70ml light soy sauce

THE

Tomato Paste

50ml water 30g low fat cream cheese 39g light cheddar 240g uncooked noodles

FULL RECIPE NEXT PAGE

Scan me !! 259

METHOD: • Add diced raw chicken to a bowl. • Season with sriracha, 30 ml light soy sauce and a tablespoon garlic powder • Mix together & cook on a pan on high heat for 10-15 mins until sizzling brown( or air fry or oven for 15 mins @ 220 °C ) • Then set your chicken aside and on medium heat add light butter, Garlic paste, Tomato Paste, light soy sauce and water. • Add low fat cream cheese and light cheddar

THE

C o o k b o o k

ZACK CHUG

• Simmer until the cheese sauce is thick then add cooked ramen noodles.

Scan me !! 260

HIGH PROTEIN MEAL PREP STICKY CHILLI

GARLIC BEEF

Calories

320

Carbs

33g

Protein

32g

Fat

8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw lean beef Tablespoon garlic powder tbsp. Onion powder Tbsp. Chilli powder

C o o k b o o k

Tablespoon garlic Teaspoon Ginger

THE

Chilli flakes 60ml light soy sauce

ZACK CHUG

Tablespoon sesame oil

Sriracha 10g Of honey Spring onion Sesame seeds 200g uncooked washed rice

FULL RECIPE NEXT PAGE

Scan me !! 261

METHOD: • Add raw lean beef to a bowl. • Season with tablespoon garlic powder, tbsp. Onion powder,Chilli powder and Chilli flakes. • Add the seasoned beef to a pan. • Cook for 10-15 mins until sizzling hot and brown. • Then add light soy sauce , Sriracha, honey, Spring onion. • Finish with sesame seeds

THE

C o o k b o o k

ZACK CHUG

• Whilst your beef is cooking, boil 200g uncooked washed rice ( roughly is 630g cooked rice so roughly 125g cooked rice per container )

Scan me !! 262

HIGH PROTEIN MEAL PREP STICKY

KUNG PAO CHICKEN Calories

340

Carbs

35g

Protein

32g

Fat

6g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast Tablespoon garlic powder 30ml light soy sauce Tbsp Sesame oil

C o o k b o o k

Tablespoon garlic

ZACK CHUG

Black pepper

Teaspoon Ginger

THE

Bell pepper & spring onions 80ml light soy sauce Tablespoon of hoisin sauce 20g cornflour 10g of honey

FULL RECIPE NEXT PAGE

5g crushed peanuts 200g uncooked washed

Scan me !! 263

METHOD: • Dice raw chicken breast into pieces and add to a bowl. • Season with tablespoon garlic powder, 30ml light soy sauce, Sesame oil and black pepper. • Mix together and cook on the pan on high heat for 10-15 mins until golden brown. • Then on a pan on medium heat add garlic, ginger bell pepper and spring onion. • Add 80ml light soy sauce & tablespoon of hoisin sauce, cornflour & honey. • Add your cooked chicken and let it simmer until thick.

THE

C o o k b o o k

• Whilst your chicken is cooking, boil 200g uncooked washed rice. ( roughly is 630g cooked rice so roughly 125g cooked rice per container )

ZACK CHUG

• COMPLETELY OPTIONAL to add 5g crushed peanuts.

Scan me !! 264

HIGH PROTEIN MEAL PREP HONEY MANGO

HABANERO CHICKEN Calories

340

Carbs

34g

Protein

32g

Fat

8g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast Tablespoon garlic powder Tbsp. Oregano

C o o k b o o k

Tbsp. Olive oil

THE

30g light butter Tablespoon garlic

ZACK CHUG

Tsp. Chilli powder

70ml hot sauce 200ml low sugar mango juice 10g honey coriander 200g uncooked washed rice FULL RECIPE NEXT PAGE

Scan me !! 265

METHOD: • Dice the raw chicken breast into pieces. • Season with tablespoon garlic powder, oregano, chilli powder and. olive oil. • Mix together and cook on the pan on high heat for 10-15 mins until sizzling brown ( or can air fry or oven for 15 mins @ 220 degrees ). • Then remove the chicken and add light butter, tablespoon garlic, hot sauce, low sugar mango juice and honey. • Add cooked chicken and mix it all together. • Let it simmer for 5-10 mins on high heat until sticky and thick. • Finish with coriander.

THE

C o o k b o o k

ZACK CHUG

• Whilst your chicken is cooking, boil 200g uncooked washed rice. ( roughly is 630g cooked rice so roughly 125g cooked rice per container )

Scan me !! 266

HIGH PROTEIN MEAL PREP CREAMY LEMON

GARLIC PASTA

Calories

380

Carbs

36g

Protein

36g

Fat

9g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast Tablespoon garlic powder Tbsp. Oregano

C o o k b o o k

Tbsp. Olive oil

ZACK CHUG

Tbsp. Paprika

250g of uncooked pasta 30g light butter THE

Tablespoon garlic Lemon juice Parsley 250ml pasta water 70g low fat cream cheese 20g Parmesan cheese

FULL RECIPE NEXT PAGE

Scan me !! 267

METHOD: • Take raw chicken breast and season with tablespoon garlic powder, oregano, paprika and olive oil. • Mix together and air fry or oven for 15 mins @ 220 °C ( or cook on the pan on high heat for 10-15 mins until sizzling brown) . • Slice the chicken into strips. • Meanwhile boil 250g of uncooked pasta for 15 mins. • Then on medium heat to a pan add light butter, garlic, lemon juice & parsley. • Also add pasta water , low fat cream cheese and parmesan cheese. • Add cooked pasta to the pan.

C o o k b o o k

• Add your chicken on top of the pasta and finish with leftover pasta sauce from the pan.

ZACK CHUG

• Stir and mix it well until thick and creamy.

THE

• Add roughly 120-130g of cooked pasta to each container.

Scan me !! 268

HIGH PROTEIN MEAL PREP MCDONALDS

BIG MAC BURGER Calories

380

Carbs

31g

Protein

38g

Fat

11g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw lean beef Tablespoon garlic powder Tbsp. Paprika

C o o k b o o k

Tbsp. Olive oil 50g low fat Greek yoghurt

THE

Tablespoon light ketchup Mustard (to taste preference)

ZACK CHUG

Tbsp. Onion powder

Chopped gherkins

FULL RECIPE NEXT PAGE

Optional lettuce Toasted brioche buns

Scan me !! 269

METHOD: • Take 600g raw lean beef • Season with tablespoon garlic powder, tbsp. paprika, tbsp. onion powder and a tbsp. olive oil • Mix together and form equal balls and smash each ball into a burger patty. • Pan fry each patty on high heat for 2-3 mins on each side. • Add a light cheese slice to each patty and let it melt. • Double stack each patty, you should form 5 double stacks

FOR THE HEALTHY BIG MAC BURGER SAUCE

C o o k b o o k

• Add chopped gherkins and mix well.

ZACK CHUG

• Add low fat greek yoghurt , light ketchup and mustard to taste preference.

• Assemble the patties with the sauce, optional lettuce, gherkins and toasted brioche buns. THE

• Tightly seal with foil to store and DIG IN.

Scan me !! 270

HIGH PROTEIN MEAL PREP CRISPY

SWEET & SOUR CHICKEN Calories

330

Carbs

33g

Protein

32g

Fat

5g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS 600g raw chicken breast Tablespoon light soy sauce Tbsp. Olive oil Tbsp. garlic powder

C o o k b o o k

Tablespoon of garlic paste Chopped Bell peppers and onions THE

80ml light soy sauce

ZACK CHUG

30g cornflour

Tablespoon ketchup 200ml low sugar orange juice 10g of honey optional spring onions 200g uncooked washed white

FULL RECIPE NEXT PAGE

Scan me !! 271

METHOD: • Dice 600g raw chicken breast. • Season with tablespoon light soy sauce, tbsp. garlic powder and 30g cornflour to make it crispy. • Mix together and coat the chicken well. • Add to a pan with a tablespoon of olive oil and cook for 10-15 mins on high heat until golden and crunchy. • Set chicken aside and add tablespoon of garlic paste, chopped bellpeppers and onions, light soy sauce, ketchup , low sugar orange juice and honey. • Add crispy cooked chicken to the pan. • Stir it all together and simmer on medium heat.

C o o k b o o k

• Whilst your chicken is cooking, boil 200g uncooked washed white rice ( roughly 630g of cooked rice, portion equally per container)

ZACK CHUG

• Finish with optional spring onions.

THE

• Add 125g or equal portions to each container .

Scan me !! 272

HIGH PROTEIN MEAL PREP SPICY KFC

POPCORN CHICKEN Calories

500

Carbs

20g

Protein

85g

Fat

8g

Carbs mentioned are per meal.

INGREDIENTS 400g raw chicken breast 2 Tablespoon garlic powder 50ml hot sauce

C o o k b o o k

Tbsp. Paprika

ZACK CHUG

3 rice cakes

Tbsp. Oregano

THE

Parsley

FULL RECIPE NEXT PAGE

Scan me !! 273

METHOD: • Slice raw chicken breast into cubes. • Season with tablespoon garlic powder & 50ml hot sauce and mix well. • Then blend 3 rice cakes with tbsp. garlic powder, paprika &. oregano. • Dip and coat your cubed chicken into the fine rice cake powder. • Oven or Air fry for 10-15 mins @ 220°C until nice and crispy.

THE

C o o k b o o k

ZACK CHUG

• Finish with parsley and enjoy.

Scan me !! 274

HIGH PROTEIN MC CRISPY DOUBLE CHICKEN

SANDWICH

Calories

550

Carbs

40g

Protein

63g

Fat

8g

Carbs mentioned are per sandwich. The measurements used in this recipe is for one sandwich.

INGREDIENTS 250g raw chicken breast Tablespoon garlic powder 10g sriracha sauce 50g Egg whites

C o o k b o o k

Tbsp. of garlic powder Tbsp. Black pepper Tbsp. Oregano THE

Light brioche bun Garlic Mayo Sauce :

ZACK CHUG

25g cornflakes

FULL RECIPE NEXT PAGE

Tablespoon light Mayo Garlic paste Lemon juice Black pepper Lettuce

Scan me !! 275

METHOD: • Take 250g raw chicken breast • Season with tbsp. garlic powder & sriracha sauce & egg whites and mix well. • Then blend cornflakes with tablespoon of garlic powder, tbsp. black pepper & tbsp. oregano. • Dip and coat your chicken into the fine cornflake coating powder. • Oven or Air fry for 10-15 mins @ 220°C until golden brown and crispy FOR THE GARLIC MAYO SAUCE : • Add light mayo, garlic paste ( to taste preference), lemon juice and black pepper to a bowl and mix well.

THE

C o o k b o o k

ZACK CHUG

• Assemble the sandwich with a light brioche bun & lettuce.

Scan me !! 276

HIGH PROTEIN BUTTER CHICKEN AND

GARLIC NAAN

Calories

580

Carbs

40g

Protein

65g

Fat

15g

INGREDIENTS 200g raw chicken breast Tbsp. paprika & Gharam masala Tsp. Turmeric 75g low fat Greek yoghurt 20g light butter

Chopped onions & coriander

C o o k b o o k

1/2 tin of chopped tomatoes Tsp. paprika & turmeric THE

75g low fat Greek yoghurt 5g cashews

ZACK CHUG

Tablespoon garlic paste

15ml light cream For the garlic naan:

FULL RECIPE NEXT PAGE

40g self raising flour 50g low fat Greek yoghurt 5g light butter Garlic paste, parsley

Scan me !! 277

METHOD: • Season raw chicken breast with paprika, tsp. turmeric , 1tbsp. gharam masala & low fat greek yoghurt and mix it all well. • Cook on the pan for 10 mins on high heat ( or oven or Air fry for 10-15 mins @ 220°C until golden and juicy ) • Then on medium heat on a pan add light butter, garlic paste, chopped onions & 1/2 tin of chopped tomatoes • Add tsp. paprika, tsp. Turmeric & gharam masala, low fat Greek yoghurt & 5g cashews • Simmer and blend until rich and creamy • Add the chicken and stir together • Finish with light cream and coriander

C o o k b o o k

• Mix self raising flour & 50g low fat Greek yoghurt

THE

• Mix and knead into a dough On a Floured surface and flatten into a naan shape. • High Heat on a pan for 2 mins on each side.

ZACK CHUG

FOR GARLIC NAAN:

• Add 5g light butter, garlic paste and parsley and let it melt on top.

Scan me !! 278

HIGH PROTEIN DOMINOS CHICKEN

PIZZA

Calories

560

Carbs

51g

Protein

52g

Fat

15g

INGREDIENTS 150g raw chicken breast Tablespoon garlic powder Tbsp oregano Tablespoon paprika Tsp olive oil

METHOD:

C o o k b o o k

70g self raising flour

20g Light bbq sauce

• Mix it all well.

20g low fat mozzarella cheese

• Cook on the pan for 10 mins on high heat ( or oven or Air fry for 10-15 mins @ 220°C until golden and juicy )

Parsley

THE

75g low fat Greek yoghurt

• Take raw chicken breast and season with garlic powder, oregano, paprika & tsp olive oil.

ZACK CHUG

FOR THE PIZZA BASE

Oregano

continued

Scan me !! 279

FOR THE PIZZA BASE • Mix self raising flour & low fat greek yoghurt. • Mix and knead into a dough on a floured surface and flatten into a pizza shape and pinch the edges for a crust. • Add 20g light bbq sauce, oregano, cooked chicken , low fat mozzarella cheese. • Oven or Air fry for 10 @ 200°C until soft and cheesy.

THE

C o o k b o o k

ZACK CHUG

• Top with parsley and cut into even slices.

Scan me !! 280

HIGH PROTEIN DOMINOS CHEESY STUFFED

CRUST PIZZA

Calories

570

Carbs

58g

Protein

42g

Fat

18g

INGREDIENTS 75g self raising flour 80g low fat Greek yoghurt 2 cheese strings 50g tomato sauce

C o o k b o o k

30g mozzarella cheese 25g turkey pepperoni

THE

Parsley

METHOD:

ZACK CHUG

Tablespoon oregano

• Add 75g of self raising flour and 80g low fat greek yoghurt to a bowl and mix well and form a ball. • Flatten into pizza shape and cut 2 cheese strings into small pieces and place in the crust and roll the crust over. • Then add tomato sauce , oregano ,mozzarella cheese and turkey pepperoni oven or Air fry for 10-15 mins @ 220°C until soft and fluffy and cheesy. • Finish with parsley and cut into even slices.

Scan me !! 281

HIGH PROTEIN MEAL PREP CHILLI GARLIC

PASTA

Calories

330

Carbs

37g

Protein

34g

Fat

5g

Carbs mentioned are per meal. Store the meals in the fridge up to 3 days or keep it frozen upto 3 months

INGREDIENTS Garlic Tablespoon chilli flakes

C o o k b o o k

20g sriracha

ZACK CHUG

600g raw diced chicken breast

250g of uncooked pasta

THE

200ml pasta water Tablespoon of olive oil tablespoon of garlic paste Tablespoon chilli flakes 20g sriracha parsley FULL RECIPE NEXT PAGE

Scan me !! 282

METHOD • Add garlic, tablespoon chilli flakes, raw diced chicken breast & 20g sriracha to a bowl. • Mix well and cook On a pan for 10-15 mins on high heat. • Meanwhile boil 250g of uncooked pasta and save 200-300ml pasta water from it. • On medium heat to a pan add tablespoon of olive oil, tablespoon of garlic paste, tablespoon chilli flakes, 20g sriracha, pasta water and then let it simmer. • Add your cooked pasta and chicken and stir together. • Finish with optional parsley.

THE

C o o k b o o k

ZACK CHUG

• Add roughly 120-130g cooked pasta to each container.

Scan me !! 283

HIGH PROTEIN KFC NASHVILLE

HOT TENDERS Calories

560

Carbs

30g

Protein

90g

Fat

8g

Carbs mentioned are per meal.

INGREDIENTS 400g raw chicken breast Tablespoon garlic powder

C o o k b o o k

80ml hot sauce

THE

35g cornflakes Tbsp. Oregano

ZACK CHUG

Tablespoon paprika

Parsley

FULL RECIPE NEXT PAGE

Scan me !! 284

METHOD • Take 400g raw chicken breast and slice into strips. • Season with tablespoon garlic powder , tablespoon paprika & 80ml hot sauce. • Mix all well. • Then crush 35g cornflakes and season with tablespoon of garlic powder, tbsp.paprika & tbsp. oregano. • Dip and coat your chicken into the cornflakes. • Oven or Air fry for 10-15 mins @ 220°C until nice crispy and golden.

THE

C o o k b o o k

ZACK CHUG

• Finish with some hot sauce on top and parsley.

Scan me !! 285

HIGH PROTEIN TACO BELL CHEESY CHICKEN

QUESADILLA

Calories

590

Carbs

39g

Protein

53g

Fat

20g

Carbs mentioned are per meal.

INGREDIENTS 200g raw cubed chicken breast Tsp. Chilli powder Tbsp. garlic powder & oregano

C o o k b o o k

FOR THE CREAMY SAUCE: 30g light Mayo

FULL RECIPE NEXT PAGE

THE

Jalapeños and jalapeño juice Tsp. Paprika and tsp. Garlic powder

ZACK CHUG

Tsp cumin & tsp. Olive oil

2 light low cal tortilla wrap 15g of light mozzarella 15g light cheddar cheese

Scan me !! 286

METHOD • Get 200g raw cubed chicken breast and season with tsp. chilli powder tablespoon garlic powder , tablespoon oregano, tsp cumin & tsp. olive oil. • Mix well and cook on the pan on high heat for 10 mins ( or oven or Air fry for 10-15 mins @ 220°C until juicy and golden ) FOR THE CREAMY SAUCE: • Add light mayo, jalapeños and jalapeño juice, tsp. paprika and tsp. garlic powder and mix until thick. • Then to a pan add light low cal tortilla wrap, 15g of light mozzarella & 15g light cheddar cheese. • Add Your cooked chicken and creamy sauce. • Add another low cal wrap on top.

THE

C o o k b o o k

• Finish with coriander and cut into equal slices.

ZACK CHUG

• Heat for 2-3 mins on high heat on each side until crispy.

Scan me !! 287

HIGH PROTEIN STUFFED

GARLIC FLATBREAD Calories

550

Carbs

48g

Protein

40g

Fat

15g

Carbs mentioned are per meal.

INGREDIENTS 100g raw chicken breast tbsp oregano tbsp garlic powder tsp cumin

C o o k b o o k

low cal oil spray tbsp garlic paste THE

FOR THE FLATBREAD BASE : 70g Self raising flour

ZACK CHUG

tsp olive oil

79g low fat Greek yoghurt Tbsp garlic paste Parsley 20g mozzarella cheese 5g light butter

FULL RECIPE NEXT PAGE

Scan me !! 288

METHOD • Take raw chicken breast and cut into pieces • Season with tbsp oregano, garlic powder , cumin and tsp olive oil and mix well. • Pan fry using low cal oil spray for 10 mins on high heat. (or oven or Air fry for 10-15 mins @ 220°C ) FOR THE FLATBREAD BASE: • Take Self raising flour and low fat greek yoghurt and mix into a ball on a floured surface and flatten. • Add tbsp garlic paste in the middle with parsley, your cooked chicken and mozzarella cheese. • Fold the edges and flatten again.

C o o k b o o k

• Then add 5g light butter and a tablespoon of garlic paste and let it melt.

ZACK CHUG

• High Heat for 2 mins on each side of the flat bread.

THE

• Cut in half and you’re all done!

Scan me !! 289

HIGH PROTEIN MCDONALDS CHICKEN

MCNUGGETS

Calories

470

Carbs

17g

Protein

74g

Fat

10g

Carbs mentioned are per meal.

INGREDIENTS 300g raw chicken breast Tbsp paprika 2 tbsp garlic

C o o k b o o k

Egg Optional Salt and Ketchup

THE

FOR THE COATING : 3 rice cakes

ZACK CHUG

Black pepper

Tablespoon garlic Tbsp paprika Tsp black pepper Low calorie oil spray

FULL RECIPE NEXT PAGE

Scan me !! 290

METHOD • Take raw chicken breast and mince it with a knife or use a blender. • Season with tbsp. garlic , tbsp. paprika, black pepper and one egg. • Mix well and roll into nuggets. FOR THE COATING: • Add 3 rice cakes, tbsp garlic, tbsp paprika, and tsp black pepper to a blender and make a fine powder. • Dip and coat your chicken well in the powder. • Oven or Air fry for 10-15 mins @ 220°C using low cal oil spray.

THE

C o o k b o o k

ZACK CHUG

• Optional to finish with salt and enjoy with ketchup.

Scan me !! 291

HIGH PROTEIN CRISPY

CHICKEN GYOZAS Calories

590

Carbs

55g

Protein

52g

Fat

12g

Carbs mentioned are per meal.

INGREDIENTS 175g raw chicken breast Tbsp paprika 2 tbsp garlic

C o o k b o o k

Black pepper Chopped spring onions

THE

Optional chilli soy sauce FOR THE GYOZA BASE :

ZACK CHUG

Tbsp. Light soy sauce

80g self raising flour 80g low fat Greek yoghurt Tsp. Olive oil

FULL RECIPE NEXT PAGE

Scan me !! 292

METHOD • Take raw chicken breast and mince it with a knife or use a blender. • Season with tablespoon garlic , black pepper , tbsp. Light soy sauce and chopped spring onions. • Mix well FOR THE GYOZA BASE: • Take self raising flour & low fat Greek yoghurt and mix it well together. • Knead on a floured surface into a ball. • Flatten out and make into circles with a cup, use excess dough and flatten out again into more circles

C o o k b o o k

• Add the gyozas a pan with a tsp. Olive oil and heat for 5 mins on high heat add a drop of water and let it steam for 2 mins until soft and smooth.

ZACK CHUG

• Add the chicken mix and fold and pinch the edges.

THE

• Enjoy with optional chilli soy sauce.

Scan me !! 293

HIGH PROTEIN PULLED

CHICKEN TACOS Calories

590

Carbs

42g

Protein

52g

Fat

17g

Carbs mentioned are for all.

INGREDIENTS 200g raw chicken breast 3 Low cal small tortilla 30g mozzarella cheese

C o o k b o o k

2 tbsp garlic powder

THE

2 tsp cumin and tsp olive oil Low cal oil spray

ZACK CHUG

2 tbsp paprika

Chopped bell peppers, onions & black pepper Chopped tomato tin Optional guacamole or salsa Coriander FULL RECIPE NEXT PAGE

Scan me !! 294

METHOD • Take chicken breast and season with tablespoon paprika, tbsp. garlic powder , tsp cumin and tsp olive oil. • Mix it all well. • Pan fry using low cal oil spray for 10-15 mins on high heat. ( or oven / air fry 15 mins @ 220 degrees ) • Shred the cooked chicken. • Then on medium heat to a pan add chopped bell peppers & onions. • Add same seasonings as used before on chicken. • Add a chopped tomato tin and shredded chicken and Coriander.

C o o k b o o k

• Heat for 2 mins on each side until crispy and cheesy.

ZACK CHUG

• Dip your low cal small tortilla into the mix and add to pan with your taco mix and 10g mozzarella cheese per wrap. (30g mozzarella cheese used all together)

THE

• Enjoy with optional guacamole or salsa

Scan me !! 295

HIGH PROTEIN STICKY CHICKEN

BAO BUNS

Calories

550

Carbs

60g

Protein

47g

Fat

10g

Carbs mentioned are for all.

INGREDIENTS 150g raw chicken breast Tbsp. garlic powder 15g sriracha

C o o k b o o k

Tsp soy sauce 10g of honey

THE

10g hot sauce 5g of sesame seeds

ZACK CHUG

Black pepper

FOR THE BAO BUNS 89g self raising flour 80g low fat Greek yoghurt 20ml water Optional spring onions FULL RECIPE NEXT PAGE

Scan me !! 296

METHOD • Take 150g raw chicken breast and cut into pieces. • Season it with tablespoon garlic powder, 15g sriracha, black pepper and tsp soy sauce. • Mix well and oven / air fry 15 mins @ 220 degrees. ( I used an air fryer, they came out crispy ) • Coat the chicken with 10g of honey and hot sauce mixed together and 5g of sesame seeds. FOR THE BAO BUNS • Mix together 89g self raising flour & 80g low fat Greek yoghurt and knead on a floured surface into a ball. • Flatten and make circles with a cup, then fold each circle over.

C o o k b o o k

• Let it steam for 10-15 mins whilst adding drops of water in between steaming.

ZACK CHUG

• Add to pan on medium to high heat with 20ml water.

THE

• Finish with optional spring onions.

Scan me !! 297

HIGH PROTEIN BULKING BIG MAC

LOADED FRIES 690

Carbs

65g

Protein

68g

Fat

17g

INGREDIENTS 300g raw uncooked potato 2 tbsp garlic powder 2 tbsp oregano 2 tbsp paprika

C o o k b o o k

250g raw lean beef mince Chopped tomato tin 30g mozzarella cheese

ZACK CHUG

chopped onions

THE

Calories

FOR THE BIG MAC SAUCE : 30g light mayo Tbsp. Ketchup & tbsp mustard Gherkins parsley FULL RECIPE NEXT PAGE

Scan me !! 298

METHOD • Slice 300g raw uncooked potato into French fries. • Season with tbsp garlic powder, tbsp oregano & tbsp paprika. • Mix well and oven or Air fry for 15 mins @ 220°C until crispy. • Then on medium heat add to a pan chopped onions and tomato tin, beef mince, mozzarella cheese and tbsp of same seasonings used on Potato. • Let it simmer for 5-10 mins until cheesy. FOR THE BIG MAC SAUCE : • Mix together light mayo, tbsp. Ketchup & mustard, gherkins. • Load it all on top of each other and dig in.

THE

C o o k b o o k

ZACK CHUG

• Finish with parsley.

Scan me !! 299

HIGH PROTEIN BULKING MEAL PREP

CHICKEN ALFREDO Calories

600

Carbs

50g

Protein

47g

Fat

16g

Carbs mentioned are for all.

Fridge up to 3 days or Freeze up to 3 months and 2-3 Mins microwave for Reheating

INGREDIENTS 700g raw chicken breast Tbsp. Oregano 2 tbsp garlic

C o o k b o o k

Tbsp olive oil 350g of uncooked pasta

THE

60g light butter 250ml of skimmed milk

ZACK CHUG

Tablespoon paprika

200ml of light cream 60g Parmesan cheese Black pepper Parsley FULL RECIPE NEXT PAGE

Scan me !! 300

METHOD • Season chicken breast with tbsp. oregano, garlic, paprika and olive oil. • Mix well and oven or Air fry for 15 mins @ 220°C. • Meanwhile boil 350g of uncooked pasta. • Then on medium heat to a pan add light butter, garlic, skimmed milk, light cream and parmesan cheese and black pepper. • Add cooked pasta and stir together well until rich and creamy.

THE

C o o k b o o k

ZACK CHUG

• Add roughly 160-170g cooked pasta to each container and your chicken and finish with parsley.

Scan me !! 301

HIGH PROTEIN CHICKEN

GYROS & GARLIC NAAN 480

Carbs

45g

Protein

60g

Fat

17g

INGREDIENTS 200g raw chicken breast 75g low fat greek yoghurt Tbsp garlic Tsp olive oil Tbsp paprika & cumin

C o o k b o o k

OPTIONAL skewers FOR THE GARLIC NAAN 50g Self raising flour 60g low fat Greek yoghurt

ZACK CHUG

Lemon juice

THE

Calories

Tbsp garlic powder FOR THE TZATZIKI SAUCE 50g low fat Greek yoghurt Chopped cucumber Tsp mint sauce & garlic paste

FULL RECIPE NEXT PAGE

Scan me !! 302

METHOD • Thinly slice raw chicken breast and season with low fat Greek yoghurt, tbsp garlic, tsp olive oil, tbsp paprika and tbsp. cumin and lemon juice. • Mix well and OPTIONAL to add to skewers with an onion as the base. • Oven or Air fry for 15-20 mins @ 220°C. FOR THE GARLIC NAAN • Mix together self raising flour, 60g low fat Greek yoghurt and tbsp garlic powder. • Knead on a floured surface into a ball and flatten out. • High heat on the pan for 2-3 mins on each side.

C o o k b o o k

• Add 50g low fat Greek yoghurt , chopped cucumber, Tsp mint sauce and Tsp. Garlic paste.

ZACK CHUG

FOR THE TZATZIKI SAUCE

• Mix it all well.

THE

• Assemble all and top it off with optional salad of choice

Scan me !! 303

HIGH PROTEIN MEAL PREP CRISPY & STICKY

KOREAN FRIED CHICKEN Calories

350

Carbs

36g

Protein

32g

Fat

8g

Carbs mentioned are per meal.

INGREDIENTS 600g raw diced chicken breast Tbsp. of soy sauce Tablespoon of garlic powder

C o o k b o o k

Tablespoon of olive oil 30g light butter

THE

Tbsp garlic 40g tomato paste

ZACK CHUG

30g of corn flour

Sriracha sauce 100ml light soy sauce 10g honey optional sesame seeds 200g uncooked rice FULL RECIPE NEXT PAGE

Scan me !! 304

METHOD • Season chicken breast with tbsp. of soy sauce, tablespoon of garlic powder, and cornflour ( this makes it crispy ) • Mix it well together. • Add a tablespoon of olive oil to a pan and fry the chicken for 10-15 mins on medium to high heat golden brown and crispy. ( or oven or air fry at 220°C for 15 mins until golden brown) FOR THE STICKY SAUCE: • Add 30g light butter, Tbsp garlic, tomato paste, sriracha sauce, 10g honey and 100ml light soy sauce . ( add water if you want more volume to your sauce ) • Add cooked chicken and let it simmer for 5-10 mins until thick and sticky.

C o o k b o o k

• Whilst prepping chicken, BOIL 200g roughly of uncooked rice.

ZACK CHUG

• Optional to add sesame seeds.

THE

• Add roughly 125g of cooked white rice to each container

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HIGH PROTEIN

CHICAGO DEEP DISH 580

Carbs

53g

Protein

53g

Fat

16g

INGREDIENTS 150g raw lean beef mince Tablespoon oregano Tbsp. garlic powder Tbsp onions powder

C o o k b o o k

Low cal oil spray FOR THE THICK PIZZA BASE 70g self raising flour

ZACK CHUG

Tsp paprika

THE

Calories

75g low fat Greek yoghurt 25g light mozzarella cheese 150g tomato sauce 10g mozzarella Oregano Parsley

FULL RECIPE NEXT PAGE

Scan me !! 306

METHOD • Season raw lean beef mince with tablespoon oregano, tbsp. garlic powder, tbsp onions powder and tsp paprika. • Mix it all well and cook on the pan for 10 mins on high heat using low cal oil spray. FOR THE THICK PIZZA BASE • Mix 70g self raising flour & 75g low fat Greek yoghurt. • Mix and knead into a dough On a Floured surface and flatten into a pizza shape and pinch the edges for a crust. • Add 25g light mozzarella cheese ,cooked beef, tomato sauce, 10g mozzarella and oregano. • Oven or Air fry for 10 mins @ 220°C until thick and cheesy.

THE

C o o k b o o k

ZACK CHUG

• Top with parsley and cut into even slices.

Scan me !! 307

HIGH PROTEIN MEAL PREP CREAMY NANDOS

CHICKEN PASTA Calories

380

Carbs

40g

Protein

36g

Fat

8g

Carbs mentioned are per meal.

Fridge up to 3 days or Freeze up to 3 months and 2-3 Mins microwave for Reheating

INGREDIENTS 600g raw chicken breast 2 Tbsp. Chilli powder 2 tbsp. Oregano 2 Tbsp. Garlic Powder

C o o k b o o k

70ml hot sauce 30g Light Butter

THE

Tbsp. Garlic Chopped onion

ZACK CHUG

2 Tbsp.coriander

150g tomato Pasata sauce 50g hot sauce 40g low fat cream cheese 200g -250g uncooked pasta 40g mozzarella cheese

Parsley FULL RECIPE NEXT PAGE

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METHOD • Season chicken breast with tbsp. chilli powder , tbsp. Oregano. Tbsp. garlic Powder, tbsp. coriander and 70ml hot sauce . ( I used Nando’s hot sauce but any hot sauce is fine too ) • Mix it all together & cook for 15 mins On Medium heat on a pan, set the chicken aside and then to the same pan add 30g Light Butter, tbsp. garlic & chopped onion. • Add tomato sauce and same seasonings as used in chicken ( chilli, oregano, garlic and coriander ) • Add 50g hot sauce, 40g low fat cream cheese, already boiled pasta. ( boil while prepping the chicken ) • Add 40g mozzarella cheese and stir together.

THE

C o o k b o o k

• Make equal portions in your meal prep containers.

ZACK CHUG

• Add the cooked chicken and parsley and simmer until it’s all nice and creamy.

Scan me !! 309

HIGH PROTEIN CHICKEN

SHAWARMA Calories

380

Carbs

40g

Protein

36g

Fat

8g

INGREDIENTS 100g white raw potato Tbsp garlic powder Tbsp oregano 20g cornflour 10g olive oil

Tbsp. Chilli powder

C o o k b o o k

Tbsp garlic

THE

Tsp cinnamon & cumin Tbsp. Tomato paste

ZACK CHUG

200g raw chicken

Chopped onions FOR THE WHITE SAUCE 50g low fat Greek yoghurt Tbsp garlic paste & oregano Lemon juice Low calorie flatbread

FULL RECIPE NEXT PAGE

Optional gherkins & red cabbage

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METHOD • Season uncooked white potato with tbsp garlic powder and tbsp oregano & 20g cornflour to make the fries crispy. • Mix well and oven or Air fry for 15-20 mins @ 220°C. • Then on high heat. add 10g olive oil, raw chicken, tbsp. chilli powder, tbsp garlic, tsp cinnamon (secret ingredient for best shawarma flavour) & tsp. cumin. • Then tbsp. tomato paste and chopped onions. • Cook for 10-15 mins until golden and tender. FOR THE WHITE SAUCE

THE

C o o k b o o k

• Add chicken and fries to a low calorie flatbread with optional gherkins and red cabbage.

ZACK CHUG

• Mix together 50g low fat greek yoghurt , tbsp garlic paste, tbsp oregano & lemon juice.

Scan me !! 311

HIGH PROTEIN BUTTER GARLIC

PARMESAN TENDERS Calories

570

Carbs

19g

Protein

70g

Fat

13g

Carbs mentioned are per meal.

INGREDIENTS 250g raw chicken breast tbsp garlic tbsp paprika black pepper 1 egg

3 rice cakes

C o o k b o o k

10g Parmesan cheese

THE

Tablespoon garlic Tbsp paprika

ZACK CHUG

FOR THE COATING

Tbsp oregano low cal oil spray FOR THE BUTTER GARLIC SAUCE 30g light butter Parsley FULL RECIPE NEXT PAGE

Tbsp Garlic paste 10g Parmesan cheese

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METHOD • Take raw chicken breast and mince it with a knife or use a blender. • Season with tablespoon garlic, tbsp paprika, black pepper and one egg. • Mix well and roll and flatten into tenders. FOR THE COATING • Add 3 rice cakes, 10g Parmesan cheese, tbsp. garlic, tbsp paprika, tbsp oregano in a blender. • Blend it into fine powder and dip and coat your chicken well. • Oven or Air fry for 10-15 mins at 220°C using low cal oil spray. FOR THE BUTTER GARLIC SAUCE

C o o k b o o k

• Mix and add to the tenders.

ZACK CHUG

• On medium heat add 30g light butter, parsley, tbsp Garlic paste, 10g Parmesan cheese.

THE

• Optional to enjoy with buffalo sauce.

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LOW CALORIE FLUFFY ENGLISH

MUFFINS

Calories

93

Carbs

16g

Protein

5g

Fat

1g

THIS MAKES 6 PORTIONS. CARBS MENTIONED ARE PER MUFFIN.

INGREDIENTS

C o o k b o o k

140g low fat Greek yoghurt

ZACK CHUG

140g Self raising flour

THE

Tbsp of sweetener or optional sugar

METHOD • Add self raising flour, low fat Greek yoghurt and tbsp of sweetener or optional sugar. • Mix and knead on a floured surface into a ball & cut into 6 equal pieces and flatten out. • Add to a pan on medium heat and heat for 3-4 mins on each side.

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HIGH PROTEIN BBBQ CHICKEN

CALZONE 580

Carbs

53g

Protein

50g

Fat

15g

INGREDIENTS 150g raw chicken breast Tablespoon paprika Tbsp oregano Tbsp. garlic powder

C o o k b o o k

Tsp olive oil 25g bbq sauce 70g self raising flour 75g low fat Greek yoghurt

ZACK CHUG

Tbsp oregano

THE

Calories

5g Light bbq sauce 20g low fat mozzarella cheese 5g light melted butter Parsley FULL RECIPE NEXT PAGE

Scan me !! 315

METHOD • Season chicken breast with tablespoon paprika, tbsp oregano & tbsp. garlic powder, tbsp oregano & tsp olive oil and mix well. • Cook on the pan for 10 mins on high heat ( or oven or Air fry for 10-15 mins @ 220°C until golden and juicy ) • Shred the chicken with 2 forks and add 25g bbq sauce until sticky. FOR THE 2 INGREDIENT DOUGH • Mix 70g self raising flour & 75g low fat Greek yoghurt and knead into a dough on a floured surface and flatten into a circular shape. • Add 5g Light bbq sauce, cooked chicken , 20g low fat mozzarella cheese , fold pinch the edges and add 5g light melted butter. • Oven or Air fry for 15-20 mins @ 200°C until soft and cheesy.

THE

C o o k b o o k

ZACK CHUG

• Top with parsley

Scan me !! 316

HIGH PROTEIN CHICKEN

DOUGHNUTS Calories

490

Carbs

23g

Protein

74g

Fat

10g

Carbs mentioned are for all.

INGREDIENTS 300g raw chicken breast Tbsp garlic Tbsp paprika Tbsp black pepper

C o o k b o o k

One egg

THE

Low cal oil spray Parsley (optional)

ZACK CHUG

Coriander

FOR THE COATING: 30g cornflakes Teaspoon garlic Black pepper Tsp paprika FULL RECIPE NEXT PAGE

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METHOD • Take 300g raw chicken breast and mince it with blender or using 2 knives. • Season with tablespoon garlic, tbsp paprika, black pepper and coriander and one egg. • Mix it all well, roll and poke a hole in the middle.

FOR THE COATING: • Take cornflakes, tsp garlic, black pepper, tsp paprika and mix together. • Dip and coat your chicken well. • Oven or Air fry for 10-15 mins @ 220°C using low cal oil spray.

THE

C o o k b o o k

ZACK CHUG

• Optional to finish with parsley and enjoy with light garlic mayo.

Scan me !! 318

HIGH PROTEIN BREAKFAST

SMOOTHIE Calories

570

Carbs

50g

Protein

60g

Fat

12g

INGREDIENTS 120g frozen blueberries 70g banana

C o o k b o o k

5g Honey

THE

10g peanut butter 7g chia seeds

ZACK CHUG

45g protein powder ( can use vanilla or chocolate)

150g Skyr Yoghurt ( if you don’t have this use low fat Greek yoghurt ) 250ml Fortified @alpro coconut milk

METHOD • Take all the ingredients and put them in blender. Blend into a creamy and thick smoothie high in antioxidants, vitamins and fibre.

Scan me !! 319

HIGH PROTEIN MEAL PREP SPICY CREAMY

CHICKEN BURRITOS Calories

420

Carbs

40g

Protein

36g

Fat

11g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months and 2-3 Mins microwave for Reheating

INGREDIENTS 600g raw chicken breast Garlic Tbsp. cumin & paprika lime juice

C o o k b o o k

Tsp olive oil

THE

60g sweetcorn Coriander

ZACK CHUG

15g sriracha

80ml hot sauce 60g low fat cream cheese 25g mozzarella cheese 250g cooked rice 5 low cal tortilla wraps FULL RECIPE NEXT PAGE

Scan me !! 320

METHOD • Dice raw chicken breast. • Season with garlic, tbsp. cumin, tbsp paprika ,like juice, 15g sriracha & tsp olive oil. • Mix it well together. • Pan fry the chicken for 10-15 mins on medium to high heat golden brown and crispy ( or oven or air fry at 220°C for 15 mins until golden brown) • Then add sweetcorn, coriander, hot sauce, low fat cream cheese and 25g mozzarella cheese. • Stir and add 250g cooked rice. • Simmer on low heat for 5 mins until creamy.

THE

C o o k b o o k

ZACK CHUG

• Add equal portions to 5 low cal tortilla wraps and wrap it up and tightly seal with foil.

Scan me !! 321

HIGH PROTEIN DOUBLE CHOC

BANANA BREAD Calories

99

Carbs

12g

Protein

9g

Fat

2g

Carbs mentioned are per slice. These measurements make 6 slices. These can be stored in the fridge if you want to keep them for the week

INGREDIENTS 100g mashed banana 10g cocoa powder 60g self raising flour

C o o k b o o k

Teaspoon baking powder

ZACK CHUG

50g choc protein powder ( can use vanilla )

130ml unsweetened almond milk THE

10g dark choc chips Optional low cal chocolate sauce

METHOD • Take mashed banana, cocoa powder, self raising flour, choc protein powder ( can use vanilla ) tsp. baking powder and unsweetened almond milk and mix into a thick batter. Continued...

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• Pour into a greased baking dish and add 10g dark choc chips. • Oven or Air fry for 20-25 mins @ 200°C until soft and fluffy. • Add optional low cal chocolate sauce.

THE

C o o k b o o k

ZACK CHUG

• Cut into even slices ( I was able to make 6 )

Scan me !! 323

HIGH PROTEIN MEAL CREAMY SESAME

CHICKEN RAMEN Calories

360

Carbs

37g

Protein

35g

Fat

5g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS 600g raw chicken breast Garlic & black pepper Tbsp onion powder 30ml light soy sauce

C o o k b o o k

Spring onion

THE

20g sriracha 10g sesame seed

ZACK CHUG

10g sesame oil

10g honey 60ml light soy sauce 600g cooked ramen 60g low fat cream cheese

FULL RECIPE NEXT PAGE

Scan me !! 324

METHOD • Take 600g raw chicken breast and dice into cubes. • Season with garlic, black pepper, tbsp onion powder, 30ml light soy sauce and 10g sesame oil. • Mix together & cook on a pan on high heat for 10-15 mins until sizzling brown( or air fry or oven for 15 mins @ 220 °C ). • Then on medium heat add spring onion, sriracha, sesame seed, honey, light soy sauce, 600g cooked ramen and low fat cream cheese. • Stir and let it simmer on low heat until rich and creamy.

THE

C o o k b o o k

ZACK CHUG

• Add equal portions to your prep containers.

Scan me !! 325

HIGH PROTEIN MEAL STICKY HONEY

GARLIC CHICKEN Calories

310

Carbs

36g

Protein

32g

Fat

6g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS 600g raw chicken breast Tbsp garlic, paprika Tsp. Cumin 30ml light soy sauce

C o o k b o o k

30 light butter

THE

Tbsp garlic 40ml light soy sauce

ZACK CHUG

Chilli flakes

10g honey 10g sesame seeds 200g uncooked rice FULL RECIPE NEXT PAGE

Scan me !! 326

METHOD • Get 600g raw chicken breast and season with tbsp garlic, tbsp paprika, tsp. Cumin, 30ml light soy sauce and chilli flakes. • Mix together & on medium heat to a pan add 30 light butter and tbsp garlic. • Cook 10-15 mins until a buttery sauce forms and then add 40ml light soy sauce and 10g honey. • Simmer for 5 mins and add 10g sesame seeds. • Meanwhile boil 200g uncooked rice (will equal roughly 630g cooked rice )

THE

C o o k b o o k

ZACK CHUG

• Add equal portions to your prep containers.

Scan me !! 327

HIGH PROTEIN MEAL HONEY BBQ

MAC N CHEESE Calories

380

Carbs

37g

Protein

36g

Fat

9g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS 600g raw chicken breast Tbsp black pepper, garlic & paprika Tsp. Olive oil 50g bbq sauce

C o o k b o o k

Parsley

THE

MAC N CHEESE: 30g light butter

ZACK CHUG

10g honey

80ml hot sauce 60g low fat cream cheese 20g cheddar cheese 500g cooked macaroni pasta 10g sesame seeds

FULL RECIPE NEXT PAGE

Scan me !! 328

METHOD • Get 600g raw chicken breast and dice it. • Season with black pepper, tbsp garlic, tbsp paprika, tsp. Olive oil. • Mix together & cook on high heat on a pan for 10 mins. • Then add 50g bbq sauce, 10g honey , parsley and stir together. • For the mac n cheese on medium heat add light butter, hot sauce, low fat cream cheese and 20g cheddar cheese. • Add cooked macaroni pasta. • Stir together until nice and creamy. • Simmer for 5 mins and add 10g sesame seeds.

THE

C o o k b o o k

ZACK CHUG

• Add equal portions to your prep containers.

Scan me !! 329

HIGH PROTEIN MEAL PREP SOUTHERN

FRIED CHICKEN Calories

330

Carbs

38g

Protein

32g

Fat

4g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS 600g raw chicken breast Tbsp oregano Tbsp garlic powder & onion powder

C o o k b o o k

30g corn flour

ZACK CHUG

Tbsp paprika

50ml Worcestershire sauce THE

10g honey Parsley 200g of uncooked rice

METHOD • Get 600g raw chicken breast and dice. • Season with tbsp oregano, tbsp garlic powder, tbsp onion powder, tbsp paprika and corn flour to make it crispy. Continued...

Scan me !! 330

• Mix together & optional to coat using a seal zip lock bag. • Cook on high heat on a pan for 10 -15 mins. • Then add Worcestershire sauce, honey & parsley. • Simmer and stir together. • Meanwhile cook 200g of uncooked washed rice ( will equal roughly 630g cooked rice).

THE

C o o k b o o k

ZACK CHUG

• Add equally to meal prep containers.

Scan me !! 331

HIGH PROTEIN MEAL PREP ORANGE CHICKEN

BURRITOS

Calories

380

Carbs

45g

Protein

33g

Fat

7g

Carbs mentioned are per BURRITO. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS 600g raw chicken breast Tbsp. garlic powder 30ml light soy sauce Tbsp paprika

C o o k b o o k

Tbsp garlic paste 150ml low sugar orange juice

THE

50ml light soy sauce 15g honey

ZACK CHUG

Tsp sesame oil & ginger

15g sriracha 5g cornflour 50ml water 5 low cal tortilla wrap 350g cooked rice Spring Onion

FULL RECIPE NEXT PAGE

Scan me !! 332

METHOD • Get 600g raw chicken breast and dice. • Season with tbsp garlic powder, 30ml light soy sauce, tbsp paprika, tsp sesame oil. • Mix it all together. • Cook on high heat on a pan for 10 -15 mins until sizzling. • Set chicken aside then add on medium heat tbsp garlic paste, ginger, low sugar orange juice, light soy sauce, 15g honey and 15g sriracha. • Add 5g cornflour mixed with 50ml of water. • Then add cooked chicken and let it simmer and thicken together. • Finish with sesame seeds.

C o o k b o o k

• Get 5 low cal tortilla wrap.

THE

• Add 70g cooked rice per wrap ( 350g cooked rice all together ). • Then add equal servings of your orange chicken and spring onion.

ZACK CHUG

FOR THE BURRITO ASSEMBLY :

• Roll it up, optional to grill and tightly seal with foil.

Scan me !! 333

HIGH PROTEIN MEAL PREP LOADED CHILLI

CHEESE FRIES Calories

360

Carbs

22g

Protein

34g

Fat

11g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS 600g Raw white potato 2 Tbsp oregano, garlic powder & chilli powder Tsp olive oil 600g lean beef mince

C o o k b o o k

80ml hot sauce

ZACK CHUG

Tbsp tomato paste

60g low fat cream cheese THE

30g cheddar cheese Spring onion

METHOD • Take raw uncooked white potato and season with tbsp oregano, tbsp garlic powder tbsp chilli powder & tsp olive oil. • Mix together and oven or air fry for 15-20@ 220°C. • Then on medium heat, add lean beef mince same seasonings used on fries ( tbsp oregano, garlic and chilli powder ). Continued...

Scan me !! 334

• Add tbsp tomato paste, hot sauce and low fat cream cheese. • Mix all together. • Add 30g cheddar cheese and let it simmer and melt for 5 mins. • Finish off with spring onion.

THE

C o o k b o o k

ZACK CHUG

• Add equal portions of fries and beef mince to your meal prep containers and OPTIONAL to finish with red chillis.  

Scan me !! 335

HIGH PROTEIN MEAL PREP CRISPY SWEET

CHILLI CHICKEN Calories

350

Carbs

38g

Protein

32g

Fat

6g

Carbs mentioned are per meal. Fridge up to 3 days or Freeze up to 3 months .

INGREDIENTS 600g raw chicken breast Tbsp garlic powder Tbsp chilli powder Black pepper

C o o k b o o k

20g olive oil

THE

Tbsp garlic Tsp Ginger

ZACK CHUG

30g cornflour

Bell pepper & spring onion 50ml light soy sauce 70ml hot sauce Tbsp tomato paste 15g honey 200g uncooked rice FULL RECIPE NEXT PAGE

Scan me !! 336

METHOD • Get 600g raw chicken breast and cut into thin slices. • Season with tbsp garlic powder, tbsp chilli powder , black pepper and cornflour to make it crispy. • Mix together & optional to coat using a seal ziplock bag. • Cook on high heat on a pan for 10 -15 mins with 20g olive oil until golden and crunchy. • Then set chicken aside and add tbsp garlic, tsp Ginger, bell pepper and spring onion. • Add 50ml light soy sauce, 70ml hot sauce, tbsp tomato paste, 15g honey and cooked chicken.

C o o k b o o k

• Meanwhile cook 200g of uncooked washed rice ( will equal roughly 630g cooked rice ).

ZACK CHUG

• Stir and simmer on low to medium heat until a sticky glaze forms.

THE

• Add to meal prep containers.

Scan me !! 337

HIGH PROTEIN MEAL PREP CREAMY GARLIC PARMESAN

CHICKEN PASTA Calories

380

Carbs

40g

Protein

38g

Fat

11g

Carbs mentioned are per meal.

INGREDIENTS 600g Raw chicken breast Tbsp oregano Tbsp garlic powder Tbsp cumin & paprika

C o o k b o o k

30g light butter

THE

Tbsp garlic Chopped onion

ZACK CHUG

Tsp olive oil

200ml skimmed milk ( or milk of choice ) 60g low fat cream cheese 30g Parmesan cheese Black pepper and parsley 600g Cooked pasta FULL RECIPE NEXT PAGE

Scan me !! 338

METHOD • Take raw chicken breast and season it with oregano, garlic powder, cumin & paprika and tsp olive oil. • Mix together and oven or air fry for 15-20@ 220°C until juicy and tender. • Then on low to medium heat, add light butter, tbsp garlic, chopped onion, skimmed milk (or milk of choice), low fat cream cheese, Parmesan cheese, black pepper and parsley. • Add 600g cooked pasta. • Stir together until rich and creamy. • Finish with leftover sauce from the pan.

THE

C o o k b o o k

ZACK CHUG

• Add equal portions of spaghetti and chicken to your meal prep containers.  

Scan me !! 339

HIGH PROTEIN MEAL PREP RICH BUTTERY

GARLIC CHICKEN Calories

350

Carbs

34g

Protein

32g

Fat

6g

Carbs mentioned are per meal.

INGREDIENTS 600g Raw chicken breast Tbsp oregano Tbsp garlic powder

C o o k b o o k

Tbsp paprika & olive oil 30g light butter

THE

Tbsp garlic Tsp. tomato paste

ZACK CHUG

Tbsp cumin & black pepper

20g honey Chilli flakes & coriander 200g uncooked rice. FULL RECIPE NEXT PAGE

Scan me !! 340

METHOD • Dice 600g raw chicken breast and season with tbsp oregano, tbsp garlic powder, tbsp cumin, black pepper tbsp paprika and tbsp olive oil. • Then on medium heat, add 30g light butter, tbsp garlic, tsp. tomato paste, seasoned raw chicken from before, honey, chilli flakes and coriander. • Cool the chicken for 15 mins and let it simmer until sticky. • Meanwhile, cook 200g uncooked washed rice ( roughly will form 630g cooked rice ).

THE

C o o k b o o k

ZACK CHUG

• Add equal portions of rice and chicken to your meal prep containers.

Scan me !! 341

FAQS

FAQS • WHAT BLENDER DO YOU USE? For blending into a mixture, I always use a Nutribullet blender

• WHAT IS OAT FLOUR? Oat flour is normal rolled oats blended up, if I use 30g of oats it’ll form 30g oat flour

• WHAT ARE THE ESSENTIAL ITEMS I SHOULD BUY ON MY GROCERY LIST FOR YOUR RECIPES?

C o o k b o o k

THE

• WHAT DO I MEAN BY COOKED CHICKEN BREAST? This is raw chicken breast marinaded in paprika, pepper, salt, garlic, and oregano. I cook the chicken on a pan on medium heat for 10 minutes using low calorie oil spray.

ZACK CHUG

Low Fat Greek Yoghurt, Paprika, Oregano & Garlic seasoning, Oats Eggs, Mozzarella cheese, Unsweetened almond milk, Baking powder Cocoa Powder, Chicken breast, Cocoa powder, Vegetables of choice Tortilla wraps, Pasta/Rice/Potatoes, Low Cal Oil Spray

• HOW MANY GRAMS IN ONE SCOOP OF PROTEIN POWDER?

32g

• WHAT DO I MEAN BY PAN FRY? Cooking your meat on a pan on medium to high heat, I oil my pan using low calorie oil spray

343

• WHY DO SOME MACROS ON HERE DIFFER TO THE ONES IN YOUR VIDEOS? I have updated certain recipes in using different measurements and quantities in order to improve them ever since filming them

• WHAT IF I DON’T HAVE AN AIR-FRYER? You can utilise an oven as replacement, the cooking times may differ depending on how powerful your oven is

• DO I HAVE TO PAY FOR THE NEW RECIPES? NO, this purchase is a 1-time payment

C o o k b o o k

An updated file will be emailed to everyone who has purchased the cookbook

• HOW CAN I USE THESE RECIPES TO BULK? THE

The best way to use this recipe to bulk is by replacing the ingredient. For example, unsweetened almond milk (30 calories per cup) can be replaced with whole milk(s) (150+ calories per cup.

ZACK CHUG

• HOW DO I ACQUIRE THE NEW RECIPES?

olive oil instead of 0 calorie oil spray, whole eggs instead of egg whites, traditional condiments instead of sugar-free condiments e.t.c.

• WHAT DOES TSP. & TBSP. MEAN? Teaspoon and tablespoon measurements

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Copyright © 2022 Zack Chug All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the author except for the use of brief quotations in a book review. Cover illustration by Martha Cruttenden www.zackchugcookbook.com