Steal My Meal Plan 👀
1600 kcal • P145 • C110 • F71
Egg White and Cottage Cheese Muffins
Per serve (3 muffins): 225 kcal • P29 • C9 • F8
Ingredients:
- 800 g egg whites
- 6 x whole eggs
- 100 g baby spinach
- 1 x red capsicum
- 1 x zucchini
- 200 g low-fat cottage cheese
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 pinch salt
- 1 pinch pepper
Steps:
- Preheat oven to 180°C fan.
- Whisk egg whites and whole eggs.
- Chop spinach, dice capsicum, grate and squeeze excess liquid from zucchini. Stir into eggs.
- Mix in cottage cheese, season with garlic powder, onion powder, salt, pepper.
- Spray a 12-hole muffin tray, pour mix ¾ full.
- Bake 20–22 minutes until set.
- Per serve: 3 muffins (~180 g cooked).
Volume notes:
- Add mushrooms, extra spinach, or shredded kale for more bulk.
- Serve with rocket or salad greens on the side.
Sticky Gochujang Garlic Chicken Bowl
Per serve: 405 kcal • P42 • C31 • F12
Ingredients:
- 1 kg chicken breast
- 2 tbsp gochujang
- 1.5 tbsp honey
- 2 tbsp soy sauce
- 2 tsp rice vinegar
- 2 tsp minced garlic
- 1 tsp ginger paste
- 750 g pumpkin
- 500 g green beans
- 3 tbsp olive oil
Steps:
- Preheat oven to 200°C.
- Mix gochujang, honey, soy, rice vinegar, minced garlic, and ginger paste to make marinade. Place chicken breasts on a lined tray, coat in marinade. Roast 20–25 min until 70°C internal. Rest, slice, portion 180 g cooked per serve.
- Cube pumpkin, toss with 2 tbsp olive oil + salt, roast 25–30 min. Portion 150 g per serve.
- Chop beans, steam until tender. Portion 100 g per serve.
- Drizzle 1 tsp olive oil per container before sealing.
Volume notes:
- Double the beans or add zucchini ribbons.
- Add shredded cabbage or wombok for crunch.
- Konjac noodles can be added for bulk with minimal calories.
Raspberry and White Choc Protein Crunch Bowl
Per serve: 322 kcal • P39 • C18 • F10
Ingredients:
- 150 g Chobani plain high-protein Greek yogurt
- 30 g whey protein (vanilla/white choc)
- 15 g soy protein crisps
- 50 g raspberries
- 10 g Noshu sugar-free white chocolate
- 5 g almond butter
Steps:
- Stir protein powder into yogurt until smooth.
- Top with raspberries and soy crisps.
- Melt Noshu chocolate, drizzle over.
- Swirl through 5 g almond butter.
Volume notes:
- Serve with sugar free jelly - almost no calories, adds texture.
Sweet and Savoury Pineapple Beef with Hot Honey
Per serve: 648 kcal • P35 • C52 • F24
Ingredients:
- 1 kg extra lean beef mince (5% fat)
- 600 g cooked jasmine rice
- 500 g broccoli
- 3 tbsp soy sauce
- 2 tbsp oyster sauce
- 3 tbsp Nando’s sweet chilli
- 2 tsp sesame oil
- 2 tbsp olive oil
- 3 cloves minced garlic
- 2 tsp ginger paste
- 250 g pineapple
- 5 tsp hot honey (1 tsp per serve)
- Sesame seeds (optional garnish)
Steps:
- Heat sesame oil + olive oil in a pan, sauté minced garlic and ginger paste.
- Add beef mince, cook until browned. Stir in soy, oyster, and sweet chilli. Simmer 2–3 min.
- Steam broccoli until tender. Portion 100 g per serve.
- Grill pineapple slices until caramelised, chop into chunks (50 g per serve).
- Cook rice, portion 120 g cooked per serve.
- Plate: 150 g cooked beef mince, 120 g rice, 100 g broccoli, 50 g pineapple, drizzle 1 tsp hot honey. Garnish with sesame seeds if using.
Volume notes:
- Add extra broccoli, zucchini, or bok choy.
- Serve on shredded lettuce as a base under the rice.
- Add sautéed mushrooms to bulk the mince.