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All in Recipes
I think I'm a little bit obsessed with these air fryer salmon bites! they’re such an easy and tasty salmon recipe that produces perfectly tender, bite-sized pieces of salmon for a quick midweek supper or to add to your bowls for a quick lunch on busy work or studio days!
They can be eaten hot or cold so they are great to make ahead!
We all need a quick, easy and tasty pasta bowl in our repertoire. This is a balanced dish that you can prepare in 20mins. Prawns are a fabulous source of lean protein also low in calories.
As I don’t tolerate gluten I have tried countless pasta alternatives to wheat and these brown rice pasta by Freee Foods is the best for texture and the closest to standard pasta in my experience.
This dish is a crowd pleaser for sure. I serve with a side salad.
If you have ever attended a talk of ours or been a client of Kat’s you know one of her favourite vegetables for just about all areas of health is beetroot. It’s great for heart, liver and hormone health. We grate a large batch of beetroot to keep in fridge and add to salads through the week. With the quinoa, feta and seeds you are looking at around 25g of protein for this salad.
Who doesn’t love a one pan meal? This one is balanced, heart warming, family friendly and high in protein. It can be reheated. All you need to add is a side or two of seasonal veggies. Or for the tricky eaters, hide even more veggies in there!
One pan recipes are not just great at reducing the washing up they’re perfect for food prep and batch cooking! Tis recipe will take you just under an hour from start to finish.
My children scored this a 9.2/10 - and said it would have been 9.8 without the chard! Spinach can be used or other greens if your family aren’t keen on kale either. I have mentioned the brands of harissa paste and chickpeas as these are really good brands that make such a difference to the overall dish. See tip below for protein content of the dish.
A really quick and easy baked chicken recipe. Marinating the chicken thighs in yoghurt and spices makes it really tender. You could cook this in either an air fryer or oven. I allow 2 chicken thighs per person - but adapt for different portion sizes as needed.
A high protein salad with the added benefit of broccoli, a cruciferous vegetable that supports liver and hormone health. I always stock green beans and edamame beans in the freezer as quick options to add to dishes.
This has to be one of my favourite classics from my childhood. My grand parents lived in Nice and I have heaps of happy memories there…For some of you this may seem like a lot of ingredients to buy and prep but the beauty of this is that it is a perfect salad to make ahead in the summer to accompany a BBQ and the ideal meal to make once ( base) and eat 3 times for lunch with different protein on top. Perfect balance of mediterranean flavours, healthy plant diversity and healthy fats.
I want to call this a good friend in the kitchen, a real multi-tasker to make ahead. Rhubarb and ginger are amazing together. This is such an easy simple sample to make in winter, especially with the ginger coming through. It stores really well in a mason jar in the fridge. Everyone loves it in my house. It’s delicious with a warm porridge, perfect with greek yoghurt and nuts and makes the ideal base for a crumble. A keeper for sure.
Baked oats with greek yoghurt are a winning combo for a balanced, nourishing breakfast. The beauty of it is the endless flavour combinations and making it on a Sunday for the week ahead. They are very easy to transport to the office or studio and are great for kids and grown-ups alike. This recipe is made with kefir instead of milk for the added bonus of supporting your gut health.
A perfect warm salad for when it gets colder and you need some warmth. The addition of pomegranate seeds also makes it more wintery in my eyes. Squash contains beta-carotenes which our body converts to vitamin A to help support our immune system.
If you’re after a simple high protein meal, this asian inspired omelette with prawns is the easiest most fabulous lunch or brunch for 2, or even a quick midweek dinner. All the flavours of Asian cooking and packed with nourishing protein and portions of veggies! Serve with a side salad, stir fried pack choi or brown rice if higher carbs needed.
Sardines are one of the most non-dairy, nutrient dense forms of calcium with a 135g tin usually containing 363mg of calcium. Choose a good quality tin of sardines with the bones. I like the brands Parmentier or King Oscar. This lunch contains a whopping 561.5mg of calcium to show you just how easy it is to incorporate calcium in a non-dairy way to your diet. See tip below for calcium amounts of other ingredients.
Winning all round hybrid smoothie. When I have a big day starting with teaching a class (which I do 90% of), followed by my own strength training session and back to back clients this is a winning breakfast I enjoy between class & training!
The nitrate in beetroot helps with stamina. The protein is there to feed and repair the muscles.The blueberries are full packed with antioxidants. The avocado is rich in fibres and good fats.
You can’t beat a creamy chicken and this one is dairy free as well as being gluten free and low carb. It’s quick and easy and low washing up with just one pan used. I use the handy little 240ml pot of chicken stock from Osso which I get from WellEasy so reduced in price from the supermarkets. I also get my coconut milk from there.
In order to get enough protein into our diet we have been adding extra protein sources to our eggs for a higher protein breakfast. Two large eggs contain 14g of protein but adding 80g of paneer cheese gives you another 14g of protein. This works for us for better glucose control, muscle growth and no sugar cravings or hunger.
For the oats lovers out there, this is a must try baked oats recipe. Great to make on Sunday and you have at least 2-3 days of breakfast covered. Always top up with a good portion of greek yoghurt (enough to make up 20g protein) and maybe a drizzle of almond butter and you’ve got a perfect all season breakfast. If you have kids needing a refuel in between school, sports etc, it makes a great snack too.
Protein packed breakfast ideas are a very popular request. This is a great option that can be versatile in terms of flavours. For me, making ahead my breakfast is a must as I usually have breakfast at the studio after my first client of the day or after teaching a class. Hitting 40g protein with my breakfast alone sets me up for a day with energy, no cravings and properly fuelling for muscle building, hormone support and blood sugar balance.
In a bid to make sure we hit a decent amount of protein for breakfast we have been trialling ways to increase protein in our eggs. Two eggs is just 14g of protein, but adding 100g cottage cheese increases the protein to 25g. I have added a small amount of smoked salmon to increase the breakfast to 30g of protein. This is optional, but for my needs 30g of protein is optimal.
