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VOL3

five by five in partnership with | Stephanie Elswood

INTRODUCTION F I V E BY F I V E

FIVE BY FIVE 5 ingredients — 5 unique recipes

Welcome to the Macro Recipe Book Volume 3, Five By Five, co-written and produced by Dan Wheeler, Director of Life Changing Fitness and Stephanie Elswood, Healthy Chef Steph. Stephanie Elswood is the awesome woman behind ‘Healthy Chef Steph’, and has an excellent eye for recipes, design and flavour. Combine this with the nutritional knowledge of Life Changing Fitness and the result is 35 fantastic recipes. The ‘Five By Five’ macro recipe book has been designed with families and students in mind with the intention of creating affordable recipes, using the same 5 ingredients to create 5 completely different mouth watering meals.

HOW TO WORK OUT YOUR MACROS

LOG IT, COOK IT, FUEL IT

change their mindsets to eating proper nutritious meals instead of the fad diets they are currently being sold. And, after the global success of the Macro Recipe Book 2, each recipe will also feature the My Fitness Pal barcodes, which can easily be scanned and automatically updated into your My Fitness Pal diary.

This book is not being sold as a ‘healthy’ recipe book, but what it does have is a good mixture of low carb recipes, high protein recipes, high dietary fat recipes, healthy treats, low calories meals and good hearty meals. All Each recipe section has 5 core ingredients, which you’ll our meals are made from single food ingredients, and find in your local supermarket, they also include a therefore full of nutrition. It is designed so YOU can have selection of everyday ingredients you’ll usually have in your pantry e.g. flour, milk (these are not listed as essential the flexibility of choosing which meals you desire, and within a macro based nutritional plan, you can quantify ingredients). and eat all your meals guilt free. For each recipe we specify the fats, carbs, proteins and After all why should we feel guilty over eating good calorific value. We also give you an index of allergens nutritious foods…enjoy! suited to everyone’s dietary needs. Although I am not a fan of Weight Watchers we have included a Weight Watchers Pro Points value for each meal. The intention is to convert their audience and

The Macro Recipe Cook Book

How to work out your macros

For Men

For Women

PROTEIN Goal – Weight Loss: Multiply 1.8 by your total Body Weight in kilograms

PROTEIN Goal - Weight Loss: Multiply 1.4 by your total Body Weight in kilograms

Goal – Maintenance: Multiply 2 by your total Body Weight in kilograms

Goal - Maintenance: Multiply 1.75 by your total Body Weight in kilograms

Goal – Weight Gain: Multiply 2.25 by your total Body Weight in kilograms

Goal - Weight Gain: Multiply 2 by your total Body Weight in kilograms

FAT Goal – Weight Loss: Multiply 0.8 by your total Body Weight in kilograms

FAT Goal - Weight Loss: Multiply 0.8 by your total Body Weight in kilograms

Goal – Maintenance: Multiply 1 by your total Body Weight in kilograms

Goal - Maintenance: Multiply 1 by your total Body Weight in kilograms

Goal – Weight Gain: Multiply 1.2 by your total Body Weight in kilograms

Goal - Weight Gain: Multiply 1.2 by your total Body Weight in kilograms

CARBOHYDRATES You will need to calculate the Calories you’re getting from Protein (multiply grams by 4) and Fats (multiply grams by 9).

CARBOHYDRATES You will need to calculate the Calories you’re getting from Protein (multiply grams by 4) and Fats (multiply grams by 9).

Once you have those figures, add them together and then subtract the value by your total Calorie intake to receive the Calories you will be getting from your Carbohydrates. To turn the Calories into grams, simply divide the value by four.

Once you get those figures, add them together and then subtract this figure by your total Calorie intake to receive the Calories you will be getting from your Carbohydrates. To turn the Calories into grams, just simply divide it by four.

MACROS

‘Macros’ is a shortening of the term ‘Macronutrients’. There are four Macronutrients: Protein, Fats, Carbohydrates and Fibre. PROTEIN Protein’s main function is to build and repair body tissues and structures. It also has an impact in the synthesis of hormones, enzymes and other regulatory peptides. Protein is used for energy if Carbohydrate and Fat intake is low in the diet. 1 gram of Protein contains 4 Calories. Recommended Protein intake is 1.7-2.5g per kg depending on the individual and their goals.

CARBOHYDRATES

How To Work Out Your Macros Here are some easy, step by step instructions:

STEP 1. Calculate your BMR using a BMR calculator: http://www.bmi-calculator.net/bmr-calculator/ BMR stands for Basal Metabolic Rate. This is the amount of energy expended by the body while at rest in a neutral temperature environment. It’s the energy required to keep all the organs functioning correctly and the body temperature stable. This accounts for about 60% of Calories burned in a day. Knowing your personal BMR in Calories and how it’s calculated can help you be more successful in weight loss, maintenance or weight gain.

Carbohydrates are the chief source of energy for all body functions and muscular exertion. Parts of the Central Nervous System (CNS) rely exclusively on Carbohydrates. STEP 2. Choose your Activity Level: Carbohydrates contain Fibre, which are important for the Pick an Activity Level that best suits your daily lifestyle function and the movement of the bowel, and regulation to use in calculating your Macros. This will create more of the body’s absorption of glucose. personally tailored and accurate goals for your Macros. 1 gram of Carbohydrate contains 4 Calories. ††Little to no exercise - e.g. a desk job. Activity Level: 1.2 Recommended Carbohydrate intake should be between 45-65% of total Calories depending on the individual’s ††Lightly active - some of the day spent standing and lifestyle and goals. walking. Activity Level: 1.4

FAT Fats are the most concentrated source of energy in the diet. They provide energy, improve the function of hormones and protect delicate organs. They also help to provide the “fuller for longer” feeling. 1 gram of Fat contains 9 Calories. Recommended Fat intake is 0.9-1.1g per kg depending on the individual’s lifestyle and goals.

††Moderately active - on your feet most of the day, e.g. a sales person. Activity Level: 1.7 ††Highly intense, hard daily work - e.g.. long hours on a building site. Activity Level: 1.9 You will then need to take your BMR and multiply it by your chosen Activity Level.

STEP 3. Calculate Protein, Fat and Carbohydrate intake:

The Macro Recipe Cook Book

EXAMPLES WITH THE GOAL OF WEIGHT LOSS Note these are generalised examples and it is advised that you seek nutritional guidance from a nutrition coach, such as Life Changing Fitness. This will provide you with a more detailed and accurate set of Macro goals, taking into account your aims and lifestyle. This will provide you with better results.

Example 1— John

Example 2 — Jane

Sex: Male

Sex: Female

Age: 25 years old

Age: 25 years old

Weight: 100kg

Weight: 50kg

Height: 180cm

Height: 165cm

Activity Level: 1.4

Activity Level: 1.4

1. Calculation of BMR using the BMR calculator (available online) adding in his gender, age, height and weight. John’s BMR turned out to be 2149kcals.

1. Calculation of BMR using the BMR calculator (available online) adding in Jane’s gender, age, height and weight. Jane’s BMR turned out to be 1312kcals.

2. John will then take the BMR figure and multiply it by the 2. Jane will then take the BMR figure and multiply it by the Activity Level that best suits his lifestyle. Activity Level that best suits her lifestyle. So for John it would be: So for Jane it would be: 2149 (BMR) x 1.4 (activity level) = 3009kcals 1312 (BMR) x 1.4 (activity level) = 1836.8kcals 3. Protein: 1.8 multiplied by Body Weight in kilograms. Protein would be: 1.8x100(kg) = 180g

3. Protein: 1.4 multiplied by Body Weight in kilograms. Protein would be: 1.4 x 50(kg) = 70g

4. Fat: 0.8 multiplied by Body Weight in kilograms. Fat would be: 0.8x100(kg) = 80g

4. Fat: 0.8 multiplied by Body Weight in kilograms. Fat would be: 0.8 x 50(kg) = 40g

5. Carbohydrates: As explained above, calculate the Calories John is getting from both Protein and Fat.

5. Carbohydrates: As explained above, calculate the Calories Jane is getting from both Protein and Fat.

So for John: Protein would be 180 x 4 = 720kcals Fat would be 80 x 9 = 720kcals Add Protein and Fat together: 720 + 720 = 1440 Then John will subtract this total by his total daily Calorie intake.

So for Jane: Protein would be 70 x 4 = 280kcals Fat would be 40 x 9 = 360kcals Add Protein and Fat together: 280 + 360 = 610 Then Jane will subtract this total by the total daily Calorie intake.

3009 (BMR) - 1440 (Fat & Protein kcals) = 1569 (remaining 1837 (BMR) - 610 (Fat & Protein kcals) = 1227 (remaining Calories) Calories) Then divide that by four to get his Carbohydrates in grams. 1569 / 4 = 392

Then divide that by four to get her Carbohydrates in grams. 1227 / 4 = 306

Therefore John’s Carbohydrate intake is 392g

Therefore her Carbohydrate intake is 306g

TOTAL MACROS FOR JOHN

TOTAL MACROS FOR JANE

Protein = 180g Fat = 80g Carbohydrates = 392g

Protein = 70g Fat = 40g Carbohydrates = 306g

My Fitness Pal PATH TO SUCCESS

So now that we have learned about Macronutrients and how many Calories are in each nutrient, we need to introduce this to the real world and see how to apply it to your goals. To do this we need a calorie counter application. The application I prefer is called MyFitnessPal. In a nutshell, MyFitnessPal will enable you to track your Macronutrient intake. MyFitnessPal is a great application to track Calories, although it does have some drawbacks. I will explain how to look past those drawbacks and just focus on the information you need to succeed. When you open up the application, you will be given a choice to specify your own Macronutrient targets. These targets you can either follow from the example meal plan in this document, or, if you know your own Macros, you can use those instead. However neither of these will tally up with the Macronutrient ratios that the application will allow you to set.

target. You will need to ignore this information and also any of the red alerts that you may also get. In a nutshell: just focus on MFP’s summary sheet. In Summary: you have complete freedom with your own diet as long as you meet your Macronutrient targets by the end of the day. And this is the path to success!

One of the application’s drawbacks is that you can’t set custom Macronutrients. It only allows you to set Macronutrients based on percentages rather than specific quantities. So in a real world example, you may eat 300g of Carbohydrates, 200g of Protein and 100g of Fat, but you won’t be able to specify those quantities in the application to hit those targets. Instead, you will need to utilise the Summary Page within the MyFitnessPal on a day-to-day basis to keep track of the Macronutrients that you are consuming. So, for example, on any given day, your Summary Page may feedback that you have hit your relevant targets of 300g of Carbohydrates, 200g of Protein and 100g of Fat, however MyFitnessPal will tell you that you are over your Calorie

The Macro Recipe Cook Book

SWEET BREAKFAST

LOG IT, COOK IT, FUEL IT People that know me know I have the biggest sweet tooth! So satisfying my cravings at breakfast seems like the perfect solution! Here are 5 delicious, sweet and high protein ways to start the day! Some can be made the night before so there is NO excuse to skip breakfast!

The Macro Recipe Cook Book

Protein Pancakes SWEET B

Shopping

R E A K FA S T

SERVES 1 Pantry Essentials

Ingredients ††Protein powder: 40g ††Egg: 1 whole large egg ††Egg whites: 2 large egg whites

Toppings

††Milk: 60ml

††Yoghurt: 120g

††Flour: 15g

††Berries: 50g

††Oil: 15ml

Directions 1 Mix the ingredients for the pancakes in a jug or food processor. The mixture should be a thick, but pourable consistency.

2 In a pan heat some of the oil on a low heat. 3 Pour in a little of the pancake mixture and let it spread to

Macros Carbs

26g

Fats

22g

Protein

74g

the size of your palm.

4 Leave until the edges start to brown. 5 Using a spatula, flip the pancake and cook the other side. 6 Repeat this method until all the mixture is cooked. 7 In a microwave or in a pan, heat the berries until the juices start to disperse. Stir well until it resembles a runny, jam like consistency.

KCALS 590

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

15

8 Top your pancakes with the yoghurt and jam and enjoy!

Note: Image contains some fruit garnish for illustrative purposes. Not included in macro/calories.

The Macro Recipe Cook Book

Smoothie SWEET B

Shopping

R E A K FA S T

SERVES 1 Pantry Essentials

Ingredients ††Protein powder: 35g

††Milk: 100ml

††Yoghurt: 80g ††Berries: 75g ††Oats: 30g

Directions 1 Place all ingredients in a blender and blend until smooth. 2 This can be made the night before and left in the fridge so is perfect for early mornings!

Macros Carbs

26g

Fats

4g

Protein

39g

KCALS 296

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

8

Note: Image contains some fruit garnish and chocolate shavings for illustrative purposes. Not included in macro/calories.

The Macro Recipe Cook Book

Protein Bowl SWEET B

Shopping

R E A K FA S T

SERVES 1 Pantry Essentials

Ingredients ††Protein powder: 35g

††Milk: 15ml

Toppings ††Berries: 50g

††Yoghurt: 140g

Directions 1 Mix all the ingredients in a bowl until smooth. 2 Top with the berries or slowly heat them until the juices start to disperse. Stir well until it resembles a runny, jam like consistency.

Macros Carbs

28g

Fats

2g

Protein

48g

KCALS 325

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

8

Note: Image contains some fruit garnish for illustrative purposes. Not included in macro/calories.

The Macro Recipe Cook Book

Overnight Protein Parfait SWEET B

Shopping

R E A K FA S T

SERVES 1

Ingredients ††Protein powder: 20g ††Yoghurt: 200g ††Oats: 35g ††Berries: 50g

Directions

Macros Carbs

55g

3 Leave in the fridge overnight.

Fats

6g

4 This is the perfect recipe for an early morning when you do

Protein

48g

1 Mix together the protein powder and yoghurt. 2 In a bowl or jar layer the yoghurt, oats and fruit.

not have enough time to make something substantial.

KCALS 457

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

12

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

The Macro Recipe Cook Book

Porridge SWEET B

Shopping

R E A K FA S T

SERVES 1 Pantry Essentials

Ingredients ††Oats: 50g ††Protein powder: 35g

††Semi skimmed milk: 350ml ††Cinnamon: to taste

††Yoghurt: 80g ††Berries: 25g

Directions 1 Put the oats in a saucepan, pour in the milk and add a tsp of cinnamon (at this stage you can also add the berries. They will be warm and soft in your porridge. If not leave to one side as a topping later).

2 Bring to the boil and simmer for 4-5 minutes, stirring occasionally and ensuring that it does not stick to the bottom of the pan.

Macros Carbs

64g

Fats

11g

Protein

53g

3 When warmed through and thickened, stir in the protein powder until well combined.

4 This can also be made in a microwave. Mix the oats, milk, cinnamon and berries in a bowl and heat for 4 minutes, stirring half way through.

5 Top with yoghurt and more berries.

KCALS 558

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

15

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

The Macro Recipe Cook Book

SAVOURY BREAKFAST

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

The Macro Recipe Cook Book

Classic Brunch SAVOUR

Shopping

Y B R E A K FA S T

SERVES 1

Ingredients ††Brown bread: 1 slice

††Spinach: 20g

††Eggs: 2 large whole ††Bacon: 2 rashers ††Avocado: 50g

Directions 1 Cook the eggs. a. Scrambled: Mix 1 Whole Egg with three egg whites, 20ml milk, salt and pepper. In a pan heat oil or butter. Add the egg mixture. As the eggs begin to set, gently whisk. b. Fried: Heat a little oil in the pan, place over a medium heat, crack in the egg and leave to cook for a few minutes. c. Fill a saucepan with a couple inches of water. Heat until the water starts to simmer. Crack the egg into a cup. Cook one egg at a time by dropping it into the water. Use a spoon to push the egg whites closer to the yolk. Cover the pan and leave for four minutes. Remove from the pan with a slotted spoon.

2 Lay the bacon on a cold pan. Turn on to a low/medium heat. The bacon will begin to release its own fat. When the edges start to curl up, use tongs to turn each slice over. Cook until slightly brown.

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

Macros Carbs

15g

Fats

28g

Protein

33g

KCALS 408

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

12

place the avocado. Using a fork mash it well. Season to taste. (You could also add chilli flakes or fresh lemon juice)

4 In a pan gently heat the spinach until its halved in size. 5 Spread the avocado over the bread, layer on the bacon, spinach and the eggs.

The Macro Recipe Cook Book

Baked omelette/Frittata SAVOUR

Shopping

Y B R E A K FA S T

SERVES 1 Pantry Essentials

Ingredients ††Bacon: 100g/3 rashers

††Oil: 5ml

††Eggs: 3 whole ††Spinach: 25g ††Avocado: 50g

Directions 1 Turn your oven on to the low Grill setting. 2 Whisk the eggs in a cup until the yolks and the whites are combined. Season with salt and pepper.

3 In a pan heat the oil. Add the spinach and gently heat for 2 minutes until wilted. Remove and set aside.

Macros Carbs

6g

Fats

42g

Protein

45g

4 Grill the bacon. 5 Add the whisked eggs to the frying pan and as it cooks at the edges, move the cooked parts to the centre and tilt the pan so the raw egg spreads to the sides. Continue until the egg is almost cooked.

6 Layer over the spinach and bacon. 7 Place in the oven under the grill until the top of the egg has

KCALS 531

NO dairy

NO eggs

NO gluten

NO Wheat

NO soya

NO MSG

cooked.

NO nuts

NO weight watchers trans fats pro points - per serving

16

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

The Macro Recipe Cook Book

Baked Avocado Eggs SAVOUR

Shopping

Y B R E A K FA S T

SERVES 1 Pantry Essentials

Ingredients ††Avocado: 100g (1 whole)

††Salt and pepper: to taste

††Eggs: 2 whole large ††Bacon: 2 rashers grilled and chopped finely

Directions 1 Preheat the oven to 425F (Gas 7, 220 C or Fan 180 C). 2 Cut the avocado in half. From the skin side, slice a thin layer to make a flat base. (This is to level out the avocado to create a base to stop the egg from spilling out when in the oven)

Macros Carbs

10g

Fats

34g

Protein

29g

3 Crack one egg into each avocado half, season with salt and black pepper.

4 Place on a baking tray and leave in the oven for 15 minutes or until the egg is cooked through.

5 Sprinkle with the bacon and enjoy.

KCALS 451

NO dairy

NO eggs

NO gluten

NO Wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

13

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

The Macro Recipe Cook Book

Dippy Egg and Soldiers SAVOUR

Shopping Ingredients

Y B R E A K FA S T

SERVES 1 Pantry Essentials

††Brown bread: 1 slice toasted

††Salt and pepper: to taste

††Avocado: 50g ††Eggs: 1 large ††Bacon: 2 rashers grilled and finely chopped

Directions

Macros Carbs

15g

2 Reduce the heat and let the water settle to a rapid simmer.

Fats

24g

3 Gently lower the egg into the pan.

Protein

26g

1 Fill a pan with water and set it over a high heat. Let the water come to a boil.

4 Cook the eggs for 3-4 minutes. (3 for a very runny yolk, 4 for a barely set yolk). Use a timer because no one wants a soldier with no egg to dip it into!

5 Remove the egg from the pan and run under cold water for 30-60 seconds.

6 Place the egg in an egg cup. Use the edge of a knife to gently tap the shell to remove the top.

7 Mash together the avocado with salt and pepper then stir

KCALS 380

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

in the bacon.

NO nuts

NO weight watchers trans fats pro points - per serving

10

8 Spread over the toast and slice into ‘soldiers’. 9 Use the soldiers as a spoon to dip into your egg yolk.

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

The Macro Recipe Cook Book

Bacon and Egg Breakfast Muffins SAVOUR

Shopping

Y B R E A K FA S T

SERVES 2 Pantry Essentials

Ingredients ††Bacon: 6 rashers

††Oil: 20ml

††Eggs: 6 large ††Spinach: 50g

Directions

Macros Carbs

2g

2 Spread some oil across six muffin cups.

Fats

77g

3 Line the outside of each muffin cup with the bacon. Place

Protein

87g

1 Preheat the oven to 375F (Gas mark 4-5, 180 C or Fan 160 C)

a small amount of spinach in the bottom.

4 Crack an egg on top of each. 5 Place in the oven for 13-15 minutes until the egg is cooked through.

6 Gently removed from the muffin cases and enjoy.

KCALS 1041

KCALS

NO dairy

NO eggs

NO gluten

NO Wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

14

Per Portion

521

The Macro Recipe Cook Book

FISH LUNCH

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

The Macro Recipe Cook Book

Sweet Potato and Fish Cakes FISH LUNCH

Shopping

SERVES 2 Pantry Essentials

Ingredients ††Sweet potato: 250g ††Salmon: 120g

††Flour: 15g ††Oil: 15ml ††Salt and pepper: to taste

Directions

Macros Carbs

59g

2 Add the oil, flour and seasoning in until well combined.

Fats

25g

3 In a frying pan melt a little more oil.

Protein

29g

1 Mash the potato together with the salmon. (use a knife and fork to gently pull the flakes apart)

4 Roll a palm sized amount of mixed into a ball and flatten in to a patty.

5 Drop into the pan and cook each side until slightly brown and warm through.

KCALS 582

KCALS

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

8

Per Portion

291

The Macro Recipe Cook Book

Oven Baked Pesto Fillet FISH LUNCH

Shopping

SERVES 1 Pantry Essentials

Ingredients ††Salmon: 120g ††Pesto: 15g

††Salt and pepper: to taste ††Lemon juice: 5ml

††Greek yoghurt: 80g ††Sweet potato: 110g

Directions 1 Preheat 425F (220 C, Gas 7 or Fan 180 C) 2 Wash the sweet potato skin and using a sharp knife gently carve a cross in the top of the potato.

3 Bake in the oven for 45 minutes. (or microwave for 5-10 minutes)

Macros Carbs

27g

Fats

17g

Protein

35g

4 Meanwhile, line a baking tray with tin foil. Lay the fish fillet on the foil and spread over the pesto.

5 Mix the yoghurt with the lemon juice, salt and pepper. Dot the yoghurt mixture over the pesto and wrap in foil.

6 Bake in the oven for 15-20 minutes.

KCALS 419

NO dairy

NO eggs

NO gluten

NO Wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

11

Note: Image contains some additional greens as garnish for illustrative purposes and are not included in the macro/calories..

The Macro Recipe Cook Book

Grilled Fish & Sweet Potato Fries FISH LUNCH

Shopping

SERVES 1 Pantry Essentials

Ingredients ††Salmon: 120g

††Oil: 15ml

††Sweet potato: 110g ††Broccoli: 60g

Directions 1 Preheat the oven to 450F (220 C, Gas 7 or Fan 180 C) 2 Peel the sweet potatoes. Cut into long strips (Chip like shapes)

3 Drizzle with the oil and season with salt and pepper. (Optional seasoning ideas: Paprika & Garlic, cinnamon & honey, Chilli powder & lemon juice.

Macros Carbs

25g

Fats

24g

Protein

27g

4 Place in the oven for 15 minutes turning occasionally. 5 When the 15 minutes are up, do one final turn and place back in the oven and re set the timer for 5-10 minutes.

6 In a pan heat some oil on a high heat. 7 Drop in the fish fillet (skin side down) and cover with a lid. 8 Leave covered and cook for 3 minutes. 9 Turn over and cook for another 2-3 minutes. bk Place the broccoli in a pan of water (or steamer), bring to

KCALS 429

NO dairy

NO eggs

NO gluten

NO Wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

12

the boil and cook for about 6-8 minutes or until soft.

bl Bring the chips out the oven and serve with the fish, broccoli and dip. Yum!

The Macro Recipe Cook Book

Salmon Fillet with sautéed broccoli FISH LUNCH

Shopping Ingredients

SERVES 1 Pantry Essentials

††Salmon: 120g

††Oil: 20ml

††Broccoli: 80g

††Soy sauce: 40ml

††Salt: to taste

††Lemon juice: 25ml ††Garlic: 1 clove diced

Directions 1 Heat the oil in a pan or wok and add the broccoli. Fry for 3 minutes until beginning to soften. Add the garlic clove and half the lemon juice and continue to fry for 2 more minutes.

2 In a pan heat some oil on a high heat. 3 Drop in the fish fillet (skin side down) and cover with a lid.

Macros Carbs

5g

Fats

29g

Protein

33g

4 Leave covered and cook for 3 minutes. 5 Turn over and cook for another 2-3 minutes. 6 To the broccoli add the soy sauce, a splash of water, salt and the rest of the lemon juice.

7 Continue to stir until the broccoli is tender. 8 Serve with the salmon and enjoy!

KCALS 407

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

11

The Macro Recipe Cook Book

Salmon, broccoli and Sweet Potato Pie FISH LUNCH

Shopping Ingredients

SERVES 4 Pantry Essentials

††Sweet potato: 750g (peeled and chopped) ††Salmon fillet: 450g (skinned and cut into pieces) ††Broccoli: 200g ††Garlic: 2 clove crushed

††Milk: 500ml ††Lemon juice: 25ml ††Salt and pepper: to taste ††Plain flour: 30g

wheat

††Thyme: 2 tbsp

Directions 1 Preheat the oven to 400F, 200C, Gas Mark 6. 2 Bring a saucepan of water to the boil and add the sweet potato. Cook for 15 minutes or until soft.

3 Mash together with 1 tbsp of thyme. 4 In a separate saucepan, place the salmon pieces. Cover with water and bring to the boil.

Macros Carbs

211g

Fats

50g

Protein

126g

5 Leave for five minutes and then turn off the heat. Leave for 2 minutes and drain.

6 Place the fish on the base of an oven proof dish and leave to one side.

7 Using the fish saucepan, pour in the milk. 8 Dice the broccoli into tiny pieces and add to the milk. 9 Season with salt and pepper, add the lemon and garlic and

KCALS 1845

bring to the boil stirring well.

bk When the broccoli starts to soften add the flour 10g at a time stirring with a balloon whisk.

bl Keep the mixture moving. The consistency should reduce and get much thicker.

bm Add the remaining 1 tbsp of thyme, stir well and then pour over the fish.

bn Top with the Sweet Potato Mash and bake for 20-25mins.

KCALS

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

12

Per Portion

461

Enjoy!

The Macro Recipe Cook Book

TORTILLA LUNCH

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

The Macro Recipe Cook Book

Chicken Fajitas TORTILLA LUNCH

Shopping

SERVES 2

Ingredients

Pantry Essentials

††Chicken breast: 250g

††Wholewheat tortilla wrap: 2

††Oil: 20ml

††Avocado: 60g

††Salt and pepper: to taste

††Tomato: 20g

††Paprika: 1 tsp

††Lemon juice: 15ml

††Chilli powder: 1 tsp

††Cheese: 30g grated

Directions 1 In a pan over a medium heat, add the oil, pepper, salt, paprika and chilli powder. Dice the chicken and when the pan is hot, add it in. Leave to cook through stirring occasionally.

2 Meanwhile finely dice the tomato. Place in a bowl with the avocado, lemon juice, a little salt and pepper and chilli flakes if you have them. Using a fork mash it all together to make a smooth guacamole.

3 Heat the wrap/s for 30 seconds in a microwave. 4 Fill it with the chicken, guacamole and top with the cheese. 5 Wrap it up tight and enjoy!

Macros Carbs

38g

Fats

45g

Protein

74g

KCALS 812

KCALS

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

11

Per Portion

406

The Macro Recipe Cook Book

Chicken Filled Tacos TORTILLA LUNCH

Shopping Ingredients

SERVES 1 Pantry Essentials

††Chicken breast: 125g

††Oil: 20ml

††Avocado: 50g

††Salt and pepper: ½ tsp each

††Tomato: 40g

††Paprika: 2 tbsp

††Cheese: 30g grated

††Chilli powder: 1 tbsp

††Wholewheat tortilla wrap: 2

††Oregano: ½ tsp

††Cinnamon: ½ tsp

Directions 1 Add the chicken and oil to a hot pan. Add the spices and continuously stir to keep the chicken moving and to ensure it doesn’t stick.

2 Line a bread pan with two tortilla wraps forming them into box-like structures.

Macros Carbs

47g

Fats

45g

Protein

47g

3 Turn the grill on and bake for 4-5 minutes until they are firm and hold shape.

4 Mash the avocado with the tomatoes and season well. 5 Load the tortilla cases with the chicken and top with cheese and the avocado mixture.

KCALS 739

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

22

The Macro Recipe Cook Book

Tortilla Wrap Pizza TORTILLA LUNCH

Shopping Ingredients

SERVES 1 Pantry Essentials

††Wholewheat tortilla wrap: 1

††Oil: 20ml

††Cheese: 40g ††Tomato: 250g (diced) ††Chicken: 125g

Directions 1 Preheat the oven to 400F. (200 C, Gas Mark 6 or Fan 170C) 2 Brush the tortilla wrap with the oil. 3 In a hot pan, cook the chicken with the oil. Add the tomatoes and season well.

4 Drain off any excess juice.

Macros Carbs

26g

Fats

36g

Protein

45g

5 Top the tortilla wrap with the chicken and tomato mixture. 6 Place in the oven and cook for 10-15 minutes or until the base is crisp on the outside.

KCALS 598

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

16

The Macro Recipe Cook Book

Nachos / Tortilla Chips TORTILLA LUNCH

Shopping Ingredients

SERVES 2 Pantry Essentials

††Wholewheat tortilla wrap: 4

††Oil: 30ml

††Avocado: 75g

††Oregano: 1 tsp

††Tomato: 40g diced

††Salt and pepper: to taste

Directions 1 Preheat the oven to 425F. 2 Using a pizza slice, sharp knife or scissors, cut the tortilla wrap in equal pieces. (Either triangles or 2 inch strips)

3 Coat with the oil and transfer to a lined baking tray. 4 Bake in the oven for 7 minutes. Turn over the chips and

Macros Carbs

71g

Fats

46g

Protein

14g

bake for a further 8 minutes until browner and firm.

5 In a bowl, mash together the avocado and tomato with a fork. Season generously with salt and pepper.

6 Serve the tortilla chips with the guacamole and enjoy!

KCALS 692

KCALS

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

10

Per Portion

346

The Macro Recipe Cook Book

Vegetarian Cannelloni TORTILLA LUNCH

Shopping Ingredients

SERVES 2 Pantry Essentials

††Wholewheat tortilla wrap: 4

††Lemon juice: 3 tbsp

††Avocado: 200g

††Basil: handful

††Tomatoes: 150g

††Salt and pepper: to taste

††Cheese: 45g grated

††Oil: 20ml ††Garlic: 1 clove

Directions

Macros Carbs

91g

3 Spread evenly over the wraps.

Fats

75g

4 Roll tightly.

Protein

29g

1 Preheat the oven to 400F. (200 C, Gas Mark 6 or Fan 170C) 2 Mash the avocado with lemon, basil, salt and pepper.

5 Transfer to a lined roasting tray. 6 In a food processor blend the tomatoes with the garlic, oil, salt and pepper.

7 Cover the avocado rolls with the tomato mixture then cover with the cheese.

8 Back in the oven for 15 minutes until the tortillas firm and the cheese has melted.

KCALS 1155

KCALS

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

16

Per Portion

578

The Macro Recipe Cook Book

DINNER 1

LOG IT, COOK IT, FUEL IT

The Macro Recipe Cook Book

Bolognese DINNER 1

Shopping Ingredients

SERVES 3 Pantry Essentials

††Pasta: 225g

††Oil: 30ml

††Mince (beef): 250g

††Garlic: 1 clove (finely chopped/ crushed)

††Tinned tomatoes: 800g ††Onion: 100g ††Cheese: 45g

††Chilli powder: 2 tsp ††Fresh basil: handful

Directions 1 Place a heavy bottomed saucepan on a medium heat. Add about 1 tbsp of oil and add the onion.

2 At this stage you are making the onion ‘sweat’. You want to ensure that the heat is not too high and making the onions brown. Stir well, cover with a lid and keep checking. You want to get them to a stage where they are soft and translucent. This should take roughly 5-10 minutes.

Macros Carbs

206g

Fats

96g

Protein

96g

3 Add the garlic and stir continuously. 4 Next, increase the heat slightly, add the mince and stir until the meat is browned all over.

5 Add the tomatoes, basil, chilli powder and season well with salt and pepper.

KCALS 2090

6 Stir well with a wooden spoon and bring to a low simmer. Reduce the heat, cover with a lid and leave for about an hour for the flavours to develop. Stir occasionally to ensure the sauce does not stick to the bottom or sides of the pan.

7 When the sauce is almost ready, add the half the cheese. (Save the rest to top later)

8 Cook the pasta according to the packet instructions.

KCALS

NO dairy

NO eggs

NO gluten

NO Wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

15

Per Portion

697

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

The Macro Recipe Cook Book

Napoletana Sauce DINNER 1

Shopping Ingredients

SERVES 6 Pantry Essentials

††Pasta: 420g

††Oil: 45ml

††Tinned tomatoes: 800g

††Garlic: 1 clove

††Onion: 200g

††Chilli powder: 2 tsp

††Cheese: 30g for toppings

††Fresh basil: handful

Directions 1 Heat the oil in a heavy bottomed pan over a low heat. Add the onion.

2 At this stage you are making the onion ‘sweat’. You want to ensure that the heat is not too high and making the onions brown. Stir well, cover with a lid and keep checking. You want to get them to a stage where they are soft and translucent. This should take roughly 5-10 minutes.

Macros Carbs

358g

Fats

58g

Protein

72g

3 Add the garlic and stir continuously. 4 Add the tomatoes to the pan and simmer for 15 minutes. Add the basil and chilli powder. Season well with salt and pepper.

5 Cook the pasta, top with the sauce, add the cheese and enjoy. TIP: This sauce can be made weeks in advance, frozen and used as a sauce, dip or even pizza base!

KCALS 2288

KCALS

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

10

Per Portion

381

The Macro Recipe Cook Book

Meatballs DINNER 1

Shopping Ingredients

SERVES 4 Pantry Essentials

††Mince (beef): 300g

††Flour: 15g

††Oil: 15ml

††Oregano (dried): 1 tsp

††Milk: 45ml

††Basil or thyme (dried): 1 tsp ††Garlic: 1 clove (crushed)

Directions 1 Preheat the oven to 400F. (200C, Gas 6 or 180C Fan). 2 In a medium sized bowl place all of the above ingredients. 3 Use your hands to work the mixture together until well combined.

4 Roll into roughly 20 balls.

Macros Carbs

10g

Fats

75g

Protein

58g

5 Transfer to a lined baking tray. 6 Place in the oven for 20-25 minutes or until cooked through. (alternatively grill on a hob or BBQ)

KCALS 932

KCALS

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

6

Per Portion

233

The Macro Recipe Cook Book

Pasta Bake DINNER 1

Shopping Ingredients

SERVES 4 Pantry Essentials

††Pasta: 300g

††Oil: 30ml

††Onion: 100g (finely chopped)

††Garlic: 2 cloves (crushed)

††Tinned tomatoes: 1 tin (400g)

††Chilli powder: 2 tsp

††Cheese (cheddar): 100g (grated)

††Fresh basil: handful

Directions 1 Pre-heat oven to 400 F. (200 C, Gas 6 or 170 C Fan) 2 Heat the olive oil in a pan, add the onion and garlic and leave to sweat. (Should take about 5 minutes)

3 Add the tomatoes and stir well. 4 Add chilli powder, basil and season with salt and pepper.

Macros Carbs

249g

Fats

66g

Protein

69g

Leave on a low heat to simmer for 10 minutes.

5 In a separate saucepan cook the pasta in boiling water. Do not follow the cooking instructions on the packet as you do not want it fully cooked through.

6 You want to under cook the pasta by about 3-4 minutes until it is Al Dente (firm to bite).

7 Drain and cool.

KCALS 1894

8 Mix well with the pasta sauce, season to taste and transfer to an oven proof dish.

9 Generously sprinkle over the cheese and bake for 20-25 minutes until the cheese has melted and the top is golden brown.

KCALS

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

13

Per Portion

474

The Macro Recipe Cook Book

Chilli Con Carne DINNER 1

Shopping Ingredients

SERVES 4 Pantry Essentials

††Mince: 500g

††Oil: 1 tbsp

††Paprika: 1 tsp

††Onion: 100g

††Garlic: 2 cloves (crushed)

††Cumin: 1 tsp

††Tomatoes: 400g

††Chilli powder: 1 tbsp

Directions 1 On a medium heat, put the oil in a pan. Add the onions and sweat, continuously stirring for about 5 minutes until they are soft and translucent.

2 Add the garlic, chilli powder, paprika and cumin and leave for 5 minutes stirring occasionally.

Macros Carbs

31g

Fats

114g

Protein

99g

3 Add the meat to the pan and slightly increase the heat. 4 Using a wooden spoon, break up the mince and stir well. Continue to brown for 5 minutes.

5 Add the tomatoes. 6 Bring the boil and stir well. 7 Turn the heat down to low and cover with a lid. Leave to simmer and gently bubble for 20 minutes checking every 5 minutes to ensure it doesn’t stick to the bottom of the pan. (if it is drying out add a tablespoon or two of water.)

8 Serve with yoghurt, rice or enjoy on its own.

KCALS 1572

KCALS

NO dairy

NO eggs

NO gluten

NO Wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

10

Per Portion

393

The Macro Recipe Cook Book

CHICKEN DINNER

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

The Macro Recipe Cook Book

Grilled Chicken, Veg & Avocado CHICKEN DINNER

Shopping Ingredients

SERVES 1 Pantry Essentials

††Chicken breast: 125g

††Salt and pepper: to taste

††Broccoli: 60g

††Oil: 20ml

††Avocado: 50g

††Apple cider vinegar:15ml

††Spinach: 30g

Directions 1 Sprinkle salt and pepper on both sides of the chicken and let it sit for 5-10 minutes.

2 In a skillet heat the oil on medium-high heat. When it is fully heated, sear the chicken breast. Allow about 2 minutes (it should turn a light brown in colour) and then turn over and repeat.

Macros Carbs

8g

Fats

29g

Protein

33g

3 Bring a saucepan of water to the boil. Then add the broccoli. Cook for 3 to 4 minutes, or until tender – you should be able to poke the tip of a knife easily into the florets.

4 Drain over the sink into a colander and allow to steam dry for a minute.

5 On a plate, lay the spinach and avocado. Drizzle with a

KCALS 425

NO dairy

NO eggs

NO gluten

NO Wheat

NO soya

NO MSG

little apple cider vinegar for flavour.

NO nuts

NO weight watchers trans fats pro points - per serving

12

6 Serve the spinach, chicken, broccoli and avocado and enjoy.

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

The Macro Recipe Cook Book

Spiced Chicken & Veg with Lemon & Spinach Rice CHICKEN DINNER

Shopping Ingredients

SERVES 1 Pantry Essentials

††Chicken breast: 125g

††Salt and pepper: to taste

††Lemon juice: 15ml

††Broccoli: 60g

††Paprika: 1 tbsp

††Apple cider vinegar: 15ml

††Rice: 50g

††Chilli powder: 1 tbsp

††Spinach: 30g

††Oil: 15ml

Directions 1 In a sandwich bag, place the chicken, oil, salt, pepper and spices. Shake the bag until the chicken is well coated in the seasoning. (At this stage you could leave it over night in the fridge to marinate further).

2 Wash and rinse the rice until the water is clear. Place in a saucepan with double the amount of water and stir once. Bring to the boil and add a little salt. Turn the heat to low and cover with a lid. Continue to cook on the lowest heat possible for 10-15 minutes.

3 Place a frying pan on a medium-high heat. Add the contents of the sandwich bag. Use a wooden spoon or spatula to keep the chicken moving. Cook for a few minutes until white and hot all the way through.

4 In a separate pan, boil the broccoli for 3-4 minutes.

Macros Carbs

22g

Fats

17g

Protein

35g

KCALS 379

NO dairy

NO eggs

NO gluten

NO Wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

10

5 Take the rice off the heat, drain of excess water and stir in the spinach and lemon.

6 Drain the broccoli and serve with the rice and chicken. 7 Drizzle with a little apple cider vinegar and enjoy!

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

The Macro Recipe Cook Book

Risotto with Soy Chicken CHICKEN DINNER

Shopping Ingredients

SERVES 4 Pantry Essentials

††Chicken: 500g (diced)

††Oil: 30ml

††Paprika: 1 tbsp

††Rice: 300g

††Garlic : 1 clove

††Lemon juice: 15ml

††Broccoli: 250g

††Hot water: 800ml

††Soy sauce: 80ml

††Spinach: 50g

††Chilli powder: ½ tbsp

††Salt and pepper: to taste

Directions 1 In a heavy bottomed saucepan, heat the oil over a low heat. 2 Keep the garlic moving, turn up the heat and add the diced chicken.

3 Fry for a further 5-8 minutes. 4 Add the rice and continue to stir until the rice is coated in

Macros Carbs

77g

Fats

38g

Protein

131g

the oil.

5 Add the hot water, soy sauce, chilli powder, paprika and lemon juice.

6 Stir well and reduce the heat. 7 Cover with a lid and cook for 5 minutes. Add the broccoli (and a little more water if needed).

KCALS 1153

8 Place the lid back on top and cook for another 5-10 minutes

NO dairy

NO eggs

NO gluten

NO Wheat

NO soya

NO MSG

bk Serve and enjoy!

NO weight watchers trans fats pro points - per serving

8

until the rice is soft.

9 Add the spinach, salt and pepper and stir well.

NO nuts

KCALS

Per Portion

288

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

The Macro Recipe Cook Book

Chicken & Vegetable Fried Rice CHICKEN DINNER

Shopping Ingredients

SERVES 2 Pantry Essentials

††Chicken: 250g (diced)

††Oil: 20ml

††Soy sauce: 40ml

††Broccoli: 60g

††Garlic: 1–2 cloves (crushed)

††Chilli powder: 1 tsp

††Spinach: 120g

††Lemon juice: 15ml

††Rice: 150g (cooked)

††Paprika: 1 tsp

Directions 1 In a frying pan, heat the oil over a high heat. 2 Add the garlic and stir well. 3 Add the chicken and 30ml of water. Continue mixing until cooked through.

4 Add the broccoli and stir-fry for 3-4 minutes.

Macros Carbs

44g

Fats

23g

Protein

73g

5 Add the spinach, rice, lemon, seasoning and soy sauce and continue to stir until heated through.

6 Serve and enjoy!

KCALS 682

KCALS

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

9

Per Portion

341

The Macro Recipe Cook Book

Guacamole Stuffed Chicken with boiled rice CHICKEN DINNER

Shopping Ingredients

SERVES 2 Pantry Essentials

††Avocado: 80g

††Lemon juice: 15ml

††Chicken breast: 250g (2 breasts)

††Oil: 30ml

††Rice: 125g

††Chilli powder: 1 tsp ††Salt and pepper: to taste

Directions 1 Preheat the oven to 425F (220C / Gas Mark 7 / Fan 180C) 2 In a bowl add the avocado, lemon juice, oil, chilli powder, salt and pepper.

3 Using a metal fork mash together to form the guacamole. 4 Butterfly the chicken breast and fill with the guacamole

Macros Carbs

37g

Fats

45g

Protein

65g

mixture.

5 Wrap in foil, place on a baking tray and cook for 30-35 minutes until the chicken is cooked through and the juices run clear.

6 Meanwhile, follow the packet instructions and cook the rice.

7 Serve on a plate, top with the chicken and enjoy!

KCALS 735

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

11

KCALS

Per Portion

368

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

The Macro Recipe Cook Book

DESSERTS

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

The Macro Recipe Cook Book

Gooey Chocolate Brownies DESSERTS

Shopping Ingredients

SERVES 8 Pantry Essentials

††Eggs: 3 large

††Butter: 175g

††Dark chocolate: 175g (broken into pieces) 30g (cut into chunks - could also use chocolate chips)

††Sugar (caster or coconut): 250g ††Flour: 75g

††Cocoa powder: 40g ††Double cream: 80ml

Directions 1 Pre-heat oven to 350-375 F. (180-190C, Gas 4-5, Fan 160C)

2 Grease the base and sides of a cake tin and line with baking parchment.

3 Over a pan of hot water, melt the chocolate and butter in a

Macros Carbs

332g

Fats

294g

Protein

61g

bowl then leave to one side.

4 Whisk the eggs and sugar until thick and creamy and double in size.

5 Pour over the cooled chocolate mixture and with a metal spoon, fold in.

6 Sift in the flour and the cocoa powder. Add the chocolate chunks or smarties.

KCALS 4284

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

7 Pour into the tin making sure it covers the entire surface. 8 Bake for 25-30 minutes. The top should have a slight crust but still wobble underneath. If you were to poke with a knife it would not come out clean.

9 Leave to cool slightly completely before cutting into squares or slices.

NO nuts

NO weight watchers trans fats pro points - per serving

15

KCALS

Per Portion

536

bk Serve still warm drizzled with a little cream! TIP: Use a knife with a serrated knife to ensure clear cuts.

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

The Macro Recipe Cook Book

Chocolate Chip Cookies DESSERTS

Shopping Ingredients

SERVES 10 Pantry Essentials

††Egg: 1

††Butter: 125g

††Milk or dark chocolate: 200g (cut into chunks or chocolate chips)

††Sugar (caster or coconut): 225g ††Self-raising flour: 225g ††Vanilla extract: 2 tsp ††Salt: ½ tsp

Directions

Macros Carbs

442g

3 Once light and fluffy add the egg and vanilla.

Fats

220g

4 Sift in the flour and salt. Fold well.

Protein

49g

1 Pre-heat oven to 350-375 F. (180 C, Gas Mark 4, Fan 160 C). 2 Soften the butter with a wooden spoon then add the sugar.

5 Add the chocolate chips and stir well to ensure they are evenly distributed throughout the mixture.

6 Roll into small balls and flatten with your thumb. 7 Line a baking sheet with ungreased baking paper. 8 Bake for 7-8 minutes for a gooey soft cookie (they will continue to harden slightly after being taken out of the oven), or up to 10 minutes until they are almost golden.

KCALS 3793

KCALS

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

11

Per Portion

379

The Macro Recipe Cook Book

Simple Frosted Chocolate Sponge Cake DESSERTS

Shopping

SERVES 6

Ingredients

Pantry Essentials

For the cake ††Eggs: 3 large ††Cocoa (or cacao) powder: 50g

For the icing

For the cake

††Milk or dark chocolate: 50g ††Icing sugar: 180g ††Cocoa (or cacao) powder: 30g

For the icing

††Butter: 200g

††Butter: 90g

††Sugar (caster or coconut): 200g

††Vanilla extract: 5ml

††Plain flour: 150g ††Vanilla extract: 5ml

Directions 1 Pre-heat oven to 350-375 F. (180 C, Gas Mark 4, Fan 160 C). 2 Cream together the butter and sugar until light and fluffy. 3 Add the eggs and vanilla and beat well. (If it looks curdled at this stage do not panic!)

bm When the cake is cool, spread over half of the butter icing mixture working from the center to the edges.

bn Place the other cake on top and finish it with more of the butter icing.

4 Gradually sift and fold in the flour and cocoa powder until

Macros

well combined.

5 Grease and line two round 20cm cake tins and split the cake mixture between them both.

6 Bake in the oven for about 25 minutes. TIP: Use a sharp knife and insert into the center of the cake. When it comes out clean then you know the cake is cooked.

7 Leave to cool in the tins before turning out onto a wire rack.

Carbs

434g

Fats

291g

Protein

58g

NO dairy

8 Melt the chocolate in a glass bowl over a pan over simmering water. (Ensure that the glass bowl is not touching the water as this could burn the chocolate) Once completely melted and glossy, remove from the heat and leave to cool.

9 Cream the butter and gradually add the icing sugar until completely combined.

bk Add the vanilla and stir well.

KCALS 4460

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

21

KCALS

Per Portion

743

bl Gradually fold in all the chocolate and mix until combined. Note: Image contains some additional fruit for illustrative purposes and are not included in the macro/calories.

The Macro Recipe Cook Book

Vanilla Cup Cakes DESSERTS

Shopping

SERVES 12

Ingredients

Pantry Essentials

For the cake

For the icing

††Eggs: 2 large

For the cake

††Icing sugar: 250g

For the icing

††Butter: 135g

††Butter: 80g

††Caster sugar: 135g

††Milk: 20ml

††Plain flour: 135g

††Vanilla extract: 5ml

††Vanilla extract: 5ml

Directions

Macros Carbs

481g

3 In a bowl cream together the butter and sugar.

Fats

187 g

4 Add the eggs and vanilla and stir well.

Protein

30g

1 Pre-heat oven to 350-375 F. (180 C, Gas Mark 4, Fan 160 C). 2 Line a 12 hole muffin tin with 12 cup cake cases.

5 Sift, then fold in the flour and continue to whisk on a low speed until well combined.

6 Evenly distribute the mixture in the 12 cup cake cases and bake in the oven for 15 minutes or until a knife when inserted comes out clean.

7 When golden brown take out of the oven and leave on a wire rack to cool completely.

KCALS 3716

8 In a mixing bowl cream the butter until soft.

NO dairy

NO eggs

NO gluten

NO wheat

NO soya

NO MSG

bk Add the vanilla and the milk to loosen. bl Spread or pipe over the cup cakes and decorate if you fancy!

NO weight watchers trans fats pro points - per serving

9

9 Gradually add the icing sugar a tbsp at a time and mix until light and fluffy.

NO nuts

KCALS

Per Portion

310

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

The Macro Recipe Cook Book

Chocolate Drizzle Meringue Sandwiches DESSERTS

Shopping

MAKES 16 SMALL

Ingredients

Pantry Essentials

††Egg whites: 4 large

††Whipped double cream: 200ml

††Icing sugar: 115g

††Caster sugar: 115g ††Vanilla extract: 1 tsp

††Milk or dark chocolate: 200g

Directions 1 Preheat the oven to 200F (100C / Gas mark 1/4 )

Macros

2 Place baking parchment on 2 baking trays.

Carbs

247g

3 In a glass or metal mixing bowl pour in the egg whites.

Fats

211g

Protein

67g

(Ensure that there is absolutely no yolk).

4 Using an electric mixer, whisk the eggs on a medium speed until a fluffy white and form stiff peaks.

5 Turn the speed up and slowly add the caster sugar a spoonful at time. Do not add it all at once as it will make the meringues dense and heavy later on.

6 Continue to mix until thick and glossy. Do not over mix. 7 Sift in a quarter of the icing sugar and using a metal spoon and a figure of 8 motion, fold it in.

KCALS 3046

8 Continue this process until all the icing sugar is combined. Again, do not over mix.

9 Using a spoon or piping bag, place the mixture on the baking parchment to make a circular shape.

bk Bake for 1 1/4 - 1 1/2 hours until the meringues are firm on the outside and are an off white in colour.

bl Leave to cool completely.

KCALS

NO dairy

NO eggs

NO gluten

NO Wheat

NO soya

NO MSG

NO nuts

NO weight watchers trans fats pro points - per serving

5

Per Portion

190

bm Meanwhile, over a pan of hot water, melt the chocolate. bn Spread some cream generously on a meringue and sandwich together with a second meringue.

bo Drizzle with chocolate and serve!

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

The Macro Recipe Cook Book

About the author

About the co-author

DAN WHEELER

STEPHAN

Having been morbidly obese and transformed my own life by losing over 8 stone, I found a passion to help, inspire and motivate others. I went on an intense educational journey, founded my own fitness company, Life Changing Fitness, and now tour the country hosting seminars to educate and inspire others on proper nutrition and exercise.

I come from a dance background and have performed since the age of four.

I created this recipe book with the sole purpose to allow people to enjoy everyday foods to fit within a healthy active lifestyle. You can enjoy any of these meals and achieve any goal you have... that I guarantee you. I hope you enjoy the foods as much as I did creating this book.

D O O W IE ELS

In my third year at Dance Academy I studied nutrition and discovered that, as well as my love for dancing, I had a love for healthy food and decided to create a food blog on Instagram to share my recipes. I used the freshest ingredients and tried to post dishes that looked as good as they tasted! In 2015 I decided to enter a bikini competition and this is when I met the amazing Dan Wheeler, who was my coach for 16 weeks. I can't believe how lucky I am to have collaborated with the most inspiring man I know on a cook book with such an amazing concept. I know from my time as a student how hard it is to stay focused and to maintain motivation, but I also know how eating properly can help so I sincerely hope my recipes can inspire others to try and eat better too. I hope you enjoy my recipes. If you do and you like them, please tag me on Instagram so I can see! (@Healthychefsteph )

The Macro Recipe Cook Book

VOL3

five by five in partnership with | Stephanie Elswood