Contents

contents
2
INTRODUCTION

4
RECIPES: BREAKFAST

13
RECIPES: MAIN MEALS

34
RECIPES: SNACKS/DESSERT

39
MEAL PLAN MATRIX

41
SHOPPING LIST

1
Lauren Simpson Fi
About Lauren Simpson Fitness
I began my fitness journey under the wrong impression of what
‘health and fitness’ is. I believed that cardio machines and classes
paired with a restrictive diet was the only way to achieve my goals.
After a while I started to realise how incorrect this information was.
I started to prioritise resistance training, recovery and reintroducing
carbohydrates into my diet, and discovered crazy results! By
nourishing my body and treating it with respect, I gained lean muscle
to create curves, and found losing fat so much easier and more pain
free.

My goal now is to teach girls

around the world how to make
this transition too. I want to help
ladies understand that you do not
have to be miserable to be healthy!
A fit lifestyle should coincide
seamlessly with your current life,
by making it work for you. You do
not have to workout every day or
spend hours meal prepping. You
can eat the foods that you love,
and train at home if you need to!
I preach balance and simplicity
when it comes to health and
fitness, and that is what Lauren
Simpson Fitness is all about.

Lauren n
S i m p s o
xx
2
i About
no bs cookbook
I understand that cooking a number
of different meals with hundreds
of ingredients can be a painful and
time consuming process. Although
variety keeps things interesting, it
can also unfortunately cause less
compliance as eating out seems
the easier option. So I want to
help you find the perfect balance
between variety and simplicity. We
still need some variety in our diet to
ensure that we are getting in a wide
range of vitamins and minerals,
but we can do this on a daily meal
to meal basis, by ensuring for
example, lunch and dinner have
different vegetables and protein sources.

If you are a mum, work shift work, go to University or are just a busy girl, you probably find it difficult
to stick to a nutrition regime. I want this cookbook to help you understand the most simple and easy
way to stick to your diet - by cooking simple meals! If it comes to the weekend and you have a little
more time to be creative with your meals, then do so! Choose the more extensive and fun recipes for
this time so that you don’t feel like you are ‘missing out’ on them. By utilising flexible dieting you can
incorporate anything you would like into your nutrition regime! My Mastering the Basics of Nutrition
E-book #1 has a complete guide to tracking your macros and how to flexible diet, plus even more fun
and creative recipes for you to try.

Not only do simple meals increase compliancy to your diet, but it also takes out a lot of guesswork.
If you are counting your calories and macronutrients, the more ingredients you are using the more
possible variance there will be to the actual numbers. By sticking to a few ingredients per meal you
are likely going to be tracking an accurate amount of calories.

In simple terms, if you want to shred some body fat percentage, try sticking to these simple yet
delicious meals!

3
 breakfast

4
 eggs benedict
serves 1

calories: 447
protein fats carbs
24.5 24.5 32

INGREDIENTS
For the sauce:
½ lemon, zested plus juiced
1 wholemeal english muffin 1 egg yolk
2 eggs 2 tsp butter
1 tbsp white vinegar 30g plain greek yoghurt
1 cup baby spinach 1 tbsp chives, chopped finely
¼ tsp salt
½ tsp pepper

DIRECTIONS

1. To prepare hollandaise sauce; add a bowl over a pan of boiling water to act as a double boiler. Lower heat to me-
dium and add lemon juice and egg yolk to the bowl (use a tea towel to hold the bowl so you don’t burn yourself) and
whisk until mixture thickens (around 1 minute) do not let the mixture get too hot as it will curdle.

2. Remove the bowl from heat and whisk in butter until smooth, and then yoghurt mixing until smooth. Next add
lemon zest, chives, and season with salt and pepper.

3. Add 1 tbsp white vinegar to boiling water, then turn heat down to low. Crack in eggs and cook for 2-3 minutes for
soft poached eggs or 4-5 for hard poached. Remove from water with a slotted spoon.

4. Heat a non-stick pan over medium high heat and add baby spinach and a teaspoon of water and stir until wilted,
remove from heat.

5. Toast english muffin and top with wilted baby spinach, poached eggs and hollandaise sauce.

5
 Hashserves
Browns
4

calories: 365
protein 11.5
fats 17
carbs 51

INGREDIENTS

4 medium white potatoes, peeled

4 medium parsnips, peeled
2 whole eggs, beaten
2 tbsp whole wheat flour
1 tsp smoked paprika
2 tbsp extra virgin olive oil
1 tsp salt
1 tsp pepper
4 tbsp lite aioli (we used Heinz brand)

DIRECTIONS
1. Grate the potatoes and parsnip and place in a colander.

2. Sprinkle salt over potatoes and parsnip and let sit for 5 minutes then squeeze out
excess water.

3. Pat dry with a paper towel and place in a bowl with beaten eggs, flour, smoked papri-
ka, pepper, flour, and 1 tbsp olive oil. Mix until a dough forms.

4. Divide mixture into 8 balls and place on a tray. Flatten each ball with your hand into
discs.

5. Heat a pan over medium-high heat and pour in remaining olive oil.

6. Once hot, place hash browns in a pan being sure not to overcrowd the pan (max 4 at a
time).

7. Cook for 2-3 minutes each side or until golden brown and cooked through. Remove
from heat and enjoy with aioli or your favourite sauce!

6
 Green MEAL PREP HACK
Make your breakfast the night before! That way you

Breakfast
can just grab it from the fridge and go.

Smoothie
serves 1

calories: 370
protein 32
fats 10
carbs 40

INGREDIENTS

1 scoop OxyWhey Protein of choice

(I recommend vanilla ice cream)
1 cup baby spinach leaves
⅓ cup oats
1 cup almond milk (unsweetened)
½ banana, frozen
1 cup ice cubes
½ tbsp peanut butter
Optional ½ tsp cinnamon powder

DIRECTIONS

1. Combine all ingredients in a blender

and blend until smooth.

2. Pour into a glass and enjoy!

7
 Salted Caramel
serves 1
Pancakes
calories: 287
protein fats carbs
17 5 43

INGREDIENTS

½ scoop Blessed Protein powder ½ cup unsweetened almond milk

(I recommend Salted Caramel for this recipe) 1 tsp baking powder
30g oat flour 1 tbsp sugar free maple syrup
½ whole banana ¼ cup mixed berries

DIRECTIONS

1. Heat a non-stick pan over a medium heat.

2. Mash the banana until smooth.

3. Combine with the almond milk.

4. Add the oat flour and baking soda and whisk until smooth. Add the milk slowly and as needed.

5. Pour the mixture into the hot pan to form a pancake and cook until the mixture starts to
bubble and they begin to pop.

6. Flip the pancake and cook for another minute or so.

7. Serve the pancake topped with maple syrup and berries.

8
 Sweet English Muffins
serves 1

calories: 200
protein fats carbs
6 2 40

INGREDIENTS DIRECTIONS

1 whole English muffin 1. Toast the English muffin.

1 tbsp strawberry jam
1 tbsp ricotta cheese 2. Spread the strawberry jam and
ricotta on top and serve.

9
 egg white scramble
serves 1

calories: 322
protein 23
fats 9
carbs 36

INGREDIENTS

150g egg whites

¼ whole avocado
¼ cup mushrooms
2 slices wholemeal bread

DIRECTIONS

1. Heat a pan over a medium heat.

2. Add the egg whites and scramble.

3. Slice the mushrooms and add to the pan to saute.

4. Mash the avocado.

5. Toast the bread, then spread with the mashed avocado.

6. Top with egg and mushroom scramble.

10
 green breaky
serves 1
bowl
calories: 506
protein fats carbs
19 38 22

INGREDIENTS
2 cups kale leaves, stems removed ½ tsp chilli flakes
2 eggs ¼ tsp cumin
1 tbsp white vinegar 1 tsp extra virgin olive oil
1 garlic clove, crushed 2 store bought falafel balls
½ avocado 1/2 tsp salt
1 lemon 1 tsp pepper

DIRECTIONS

1. In a bowl mash avocado, juice of half a lemon, chilli flakes, salt, pepper and cumin until com-
bined. Set aside.

2. Heat a pan over medium high heat and add 1 tsp olive oil. Once hot add kale, garlic, juice of
half a lemon and 1 tbsp water. Saute kale for a few minutes or until bright green and tender and
most of the water has evaporated. Remove from heat and set aside.

3. Boil a small saucepan of water with 1 tbsp of white vinegar added. Once boiling turn down the
heat to low and add eggs carefully one at a time. Cook eggs for 3 minutes for a soft poached
egg or 5 for hard poached. Remove from water with a slotted spoon and drain on a paper towel.

4. Heat falafel balls as directed on package. To build your bowl add kale as the base, then top
with smashed avo, poached eggs, and falafel. Enjoy!
11
 Corn and Zucchini Fritters
serves 4
calories: 240
protein fats carbs
5.5 11 30

INGREDIENTS

1 cup cooked corn kernels 1 tbsp chia seeds

2 zucchini (ends removed) 1 tsp baking powder
1 brown onion (ends removed and peeled) Salt
1 tbsp fresh parsley, chopped (plus extra to Pepper
serve) 1 tbsp olive oil
1 tsp paprika 1 avocado (peeled and sliced)
1 tsp cumin 1 cup cherry tomatoes, halved
½ cup unsweetened almond milk 50ml water
½ cup whole wheat flour Poached egg (optional: if not vegan)

DIRECTIONS

1. Grate zucchini and onion and place in a colander over the sink. Sprinkle ½ tsp salt over and let sit for 5-10 minutes to
release water. Squeeze out excess water and place zucchini and onion in a bowl with corn and chopped parsley.

2. Meanwhile, in a small bowl combine chia seeds and 50ml water and stir to combine. Let sit for 5 minutes or until chia
seeds have absorbed water and are a gelatinous texture. Then add to zucchini and onion mixture.

3. Next add almond milk, paprika, cumin, ½ tsp salt, 1 tsp pepper, flour, and baking powder to bowl and mix until batter
comes together and any flour lumps are gone. The texture should be a similar texture to pancake batter.

4. Heat olive oil over medium high heat and add ladlefuls of mixture to pan in batches (be sure not to overcrowd the pan).
Cook fritters for 2-3 minutes each side or until browned and cooked through.

5. Serve fritters with sliced avocado, cherry tomatoes, remaining parsley and poached egg if using. Enjoy.

12
main meals

13
 Poke Bowl
serves 1

calories: 304
protein 33
fats 6
carbs 31

INGREDIENTS

1 can (95g) tuna

½ cup shelled edamame beans
1 tbsp pickled ginger
½ cup cooked brown rice
¼ cup shredded carrot
½ cucumber, diced
1 nori sheet, shredded

DIRECTIONS

1. Assemble the brown rice, edamame

beans, carrot, cucumber and drained
tuna in a bowl.

2. Top with the shredded nori and pick-

led ginger.

MEAL PREP HACK

When cooking a recipe that serves one, if you x4 the
ingredients then you have four servings to last you the week!

14
 Tortilla
serves 1
Pizza
calories: 482
protein fats carbs
32 20 42

INGREDIENTS DIRECTIONS

1 (45g) wholegrain tortilla 1. Preheat the oven to 180 degrees Celsius.

2 tbsp tomato paste
100g deli leg ham 2. Spread the tomato paste across the tortilla.
20g grated mozzarella cheese
¼ cup olives 3. Spread the ham evenly across the tortilla.
1 tsp dried oregano
4. Slice the olives and spread evenly across the tortilla.

5. Sprinkle the cheese and oregano evenly across the tortilla.

6. Bake for approximately 5-10 minutes.

15
MEAL PREP HACK Cheese Burger
Cook a few of the beef patties and freeze
them for later in the week!
serves 1

calories: 250
protein 39
fats 11
carbs 24

INGREDIENTS

1 sandwich thin
150g lean beef mince
¼ whole onion
½ cup spinach
¼ whole tomato
10g sliced cheddar cheese
5g sugar free BBQ sauce

DIRECTIONS

1. Heat a non-stick pan over medium heat.

2. Mould the mince to form a pattie and add to the

hot pan.

3. Slice the onion and add to the pan to saute.

4. Slice the tomato and cheese.

5. Flip the pattie after a few minutes and stir the

onion.

6. When the meat is cooked through, assemble the

pattie, onion, tomato, spinach and cheese on the
sandwich thin.

7. Top with BBQ sauce.

16
 Quinoa Sushi
serves 1

calories: 541
protein 34.5
fats 16
carbs 64.5

INGREDIENTS

3 sheets nori
1 cup quinoa (cooked)
120g carrots (1 cup)
100g cucumber (1 cup)
75g avocado
1 can (95g) tuna, oil free
1 tbsp soy sauce (low sodium)

DIRECTIONS

1. Slice up carrot, cucumber and avocado and set

aside separately.

2. Place hot water (not boiling) in a shallow bowl and

dip a nori roll into the water until the nori softens.

3. Place nori down on wet tea towel or sushi mat

and then place ⅓ cup quinoa, ⅓ cup carrot, ⅓ cup
cucumber and 25g avocado on nori.

4. Carefully roll up nori and seal edge with a little hot

water. Repeat with remaining nori sheets.

5. Serve with soy sauce.

17
 Panko Crumbed Fish & CHips
serves 4
calories: 449
protein fats carbs
32 9.5 58.5

INGREDIENTS
600g white fish (four fillets) 1 tsp pepper
1 cup panko bread crumbs 1 tbsp olive oil
1 egg (beaten) 520g (4 small) sweet potato, peeled
¼ cup whole wheat flour Olive oil cooking spray
¼ cup fresh parsley (chopped finely) 4 cups rocket leaves
1 tsp salt 1 lemon (cut into wedges)

DIRECTIONS
1. Preheat oven to 180 degrees Celsius

2. Cut sweet potato into fries and place on a lined oven tray. Drizzle over 1 tbsp olive oil, ½ tsp
salt and ½ tsp pepper. Mix until coated with oil and place in the oven for 20-30 mins until tender.

3. While sweet potato is cooking, place flour, beaten egg and bread crumbs on three separate
plates.

4. Season breadcrumbs with ½ tsp salt, ½ tsp pepper and parsley and mix until combined.

5. One fillet at a time, place fish in to flour mixture dusting off excess, then place in egg and final-
ly in bread crumbs until coated. Repeat with remaining fillets.

6. Place fish onto a lined oven tray and lightly spray both sides with olive oil cooking spray. Place
in the oven for 15-20 minutes (flipping halfway).

7. Remove sweet potato and fish from the oven and serve with rocket leaves and lemon wedges.

18
 Turkey Tacos
serves 1

calories: 458
protein 52
fats 12
carbs 34

INGREDIENTS

2 soft corn tortillas (18g per tortilla)

200g turkey breast mince
½ whole tomato
¼ cup shredded lettuce
¼ whole onion
1 crushed garlic clove
½ tbsp Mexican seasoning
¼ whole avocado
¼ whole lime

DIRECTIONS

1. Heat a non-stick pan over a medium heat.

2. Dice the onion, and add to the pan with garlic,

mince and Mexican seasoning.

3. Stir fry until the meat is cooked through.

4. Dice the tomato and smash the avocado.

5. Heat the tortillas in the microwave.

6. Layer the tortillas with mince, tomatoes,

lettuce and avocado. MEAL PREP HACK
Prepare a larger amount of the turkey mince for
freezing or easy grab and go meals during the week.
7. Serve with lime.

19
 MEAL PREP HACK
Prepare a bulk amount of couscous and lamb
mixture for easy meal prep during the week.

moroccan spiced lamb salad

serves 4
calories: 535
protein fats carbs
34 28 37

INGREDIENTS
500g lamb mince 1 red onion, peeled
1 tbsp Moroccan seasoning 150g wholemeal couscous
1 tsp cinnamon 2 tbsp olive oil
2 carrots 4 cups mixed salad leaves
2 cucumbers 1 lemon, juiced
1 cup mint leaves, loosely packed 1 tsp smoked paprika
150g grilled capsicum (peppers) strips (drained) 1 clove garlic, crushed

DIRECTIONS
1. Prepare couscous as directed on package.

2. Remove carrot skin and then peel into ribbons with a vegetable peeler. Repeat with cucumber leaving skin on and place
into a large bowl.

3. Roughly tear mint leaves (leaving a few whole and reserving for garnish) and place into bowl with drained capsicum
strips and mixed salad leaves.

4. Cut red onion finely into strips and place in bowl with cooked couscous. To make salad dressing combine 1 tbsp extra
virgin olive oil, lemon juice, smoked paprika and garlic to a small bowl and stir until combined. Pour over salad ingredients
and mix until combined.

5. Heat 1 tablespoon of olive oil in a pan over medium high heat add cinnamon and Moroccan seasoning and cook off
until fragrant. Next add lamb mince breaking it up with a wooden spoon until crumbled. Cook until browned and cooked
through (around 5 minutes). Once cooked, remove from heat.

6. To assemble salad, divide salad ingredients between four plates and top with lamb mince and mint leaves.

20
 beef shepherd’s
serves 8
pie
MEAL PREP HACK
Can be frozen up to 3 months for future
easy meal prep.
calories: 311
protein fats carbs
29 15 15

INGREDIENTS
1 kg lean beef mince 1 tbsp olive oil
4 carrots (peeled) 1 tbsp cornflour
4 stalks celery (leaves removed)
2 cups frozen peas Topping:
2 onions (ends removed and peeled) 4 potatoes
1 tbsp tomato paste ½ head of cauliflower
2 bay leaves ¼ cup milk
1tsp dried thyme 40g butter
1 tsp dried rosemary Salt
2 cups salt reduced beef stock Pepper
1 tbsp worchestershire sauce Olive oil spray

DIRECTIONS
1. Preheat oven to 180 degrees Celsius

2. To prepare vegetables for pie base finely chop onion, carrots and celery. To prepare
vegetables for topping, peel and chop up potatoes into small pieces. Remove leaves from
cauliflower and chop into florets.

3. Heat olive oil in a large pan over medium high heat. Once hot, add onion to pan and saute
until translucent. Add beef mince and cook until browned (about 5 minutes). Then add
carrots, celery, tomato paste, bay leaves, thyme, rosemary, worchestershire sauce and cook
for about 10 minutes or until vegetables have softened.

4. Next add stock to pan and bring pan to boil then reduce to a simmer for 20 minutes.

5. In a small bowl add cornflour and 1 tbsp water and stir until a paste forms. Add cornflour
to pan with frozen peas and stir until mixture resembles a pie filling consistency, season as
desired. Remove bay leaves and discard then turn off heat and set aside.

6. While the pie filling is cooking, add potato and cauliflower to a pot filled with boiling water
and boil until softened. Remove from heat and drain. Add potato and cauliflower back to pan
with milk, butter, salt and pepper and mash until you reach desired consistency.

7. To prepare pie grease a large oven dish and spread pie filling over base. Top with mash
mixture and spray with olive oil. Cook in oven for 20-30 minutes or until topping is golden.
Serve.
21
 asian chicken
serves 4
salad
calories: 285
protein fats carbs
32 9 20

INGREDIENTS
500g chicken breast 2 inch fresh ginger
2 spring onion, green part and white 1 clove garlic (crushed)
½ red cabbage, 1 tbsp salt reduced soy sauce
2 cucumbers 1 tbsp Rice vinegar
2 carrots 1 tbsp olive oil
½ cup coriander 1 tbsp honey
1 cup Mint 1 tbsp sesame seeds

DIRECTIONS

1. Bring a medium sized pan of water to boil. Slice 1 inch of ginger in to thin slices and add to water.

2. Remove any fat from chicken and place in boiling water. Simmer for 15 minutes or until cooked through.
Discard ginger, remove chicken from water and stand for 5 minutes. Once cool enough to handle shred chicken
using two forks then add to a large bowl.

3. Chop red cabbage and spring onion finely and add to bowl. Next, peel carrots, remove ends and cut into thin
matchsticks. Remove ends from cucumber and cut into thin matchsticks. Roughly tear mint and coriander and
add to bowl with carrots and cucumber. Mix salad until combined.

4. Grate remaining ginger and add to a small bowl with crushed garlic, soy sauce, rice vinegar, sesame oil, olive
oil, honey and sesame seeds. Mix until combined and pour over salad. Toss until combined and serve.

22
 Spicy Satayserves
Tofu 4
Burgers
calories: 706
protein fats carbs
41.5 40 46

INGREDIENTS
600g firm tofu Satay marinade:
4 wholewheat burger buns ½ cup natural peanut butter
1 carrot 1 tbsp soy sauce
1 cucumber ½ cup coconut milk
¼ cup coriander 1 tsp sesame oil
200g bean sprouts 2 cloves garlic (crushed)
8 baby cos lettuce leaves Juice of 1 lime
1 red chilli

DIRECTIONS

1. To make marinade, chop chilli finely (remove seeds if wanting a more milder dish) and add to a small bowl
with peanut butter, soy sauce, coconut milk, sesame oil, garlic and lime juice. Mix until combined.

2. Remove tofu from the package and pat dry with paper towels to absorb water. Then slice into 8 even slices.

3. Heat up a grill to high heat and brush tofu with satay sauce reserving around 4 tbsp to use later. Cook tofu
for 3 minutes each side or until grill marks form and tofu is heated through.

4. Meanwhile cut the burger buns in half and slice carrot, cucumber and lettuce finely.

5. Spread 1 tbsp of remaining marinade on each burger bun, then top with carrot, cucumber, lettuce, bean
sprouts, tofu slices and coriander.

23
 vegetarian
Burrito
serves 1

calories: 445
protein 20
fats 10
carbs 69

INGREDIENTS

1 large (45g) flour tortilla

100g canned refried beans
½ cup spinach
50g canned corn
½ whole carrot grated
20g low fat grated cheddar cheese
2 tbsp tomato salsa
1 tbsp no fat Greek yoghurt

DIRECTIONS

1. Heat the refried beans in a pan or in the microwave.

2. Grill the tortilla for a few minutes.

3. Layer the tortilla with beans, spinach, corn, carrot

and cheese.

4. Top with tomato salsa and Greek yoghurt.

24
 teriyaki tofu
serves 1
stir fry
calories: 560
protein fats carbs
25 16 78

INGREDIENTS DIRECTIONS

150g firm tofu 1. Chop the tofu and broccoli.

30g teriyaki sauce (from sachet or bottle)
1 spring onion 2. Heat the sesame oil over a medium heat in a pan and add the
½ whole lime teriyaki sauce after a minute.
200g broccoli
100g baby corn 3. Add the tofu, broccoli and baby corn and stir fry until everything is
¾ cooked basmati rice cooked.
½ tbsp sesame oil
4. Chop the spring onion.

5. Serve the stir fry over the cooked rice, and top with lime and
spring onion.

MEAL PREP HACK

Schedule your meal prep time into your
week, just like an appointment.

25
 Korean spring onion and tofu pancakes
serves 4

calories: 384
protein fats carbs
17.5 22 28

INGREDIENTS
1 bunch spring onions, ends removed 4 tbsp extra virgin olive oil
1 block firm tofu (300g) ¾ cup ice water
2 cloves garlic, crushed
¾ cup wholewheat flour Dipping sauce:
2 tbsp cornflour 1 tbsp low sodium soy sauce
1 tsp salt 1 tbsp rice vinegar
1 tsp pepper 1 tsp sesame oil
1 egg, beaten 1 tsp chilli flakes optional

DIRECTIONS
1. To make dipping sauce combine soy sauce, rice vinegar, sesame oil and chilli flakes if using, mix to combine.

2. Chop up spring onions finely and set aside. Next drain tofu and pat dry with a paper towel. Crumble into
small pieces.

3. In a bowl combine wholewheat flour, cornflour, salt, pepper, beaten egg, garlic and ice water and whisk until
batter forms. Whisk out any lumps of flour. If batter is too thick add a little water (batter should be similar to a
regular pancake consistency).

4. Heat 1 tbsp of oil in a non-stick pan over medium high heat. Once the pan is hot, add ¼ of the batter (use
a ladle to spread batter in a thin layer over pan) and sprinkle ¼ of the spring onions and tofu on top of batter.
Cook for 4 minutes or until the bottom is crisp and carefully flip over. Cook for another 4 minutes or until
the other side of the pancake is crispy and the spring onions have crisped up. Repeat the process with the
remaining batter.

5. Serve pancakes with dipping sauce.

26
 baked spicy chicken thigh
serves 4
calories: 455
protein fats carbs
33 18 40

INGREDIENTS
4 skinless chicken thighs (approximately 150g) 800g sweet potato
2 tbsp olive oil 1 tsp salt
2 tsp paprika 1 tsp pepper
2 tsp cumin
1 tsp cayenne pepper

DIRECTIONS

1. Preheat the oven to 180 degrees celsius.

2. Lay 2 sheets of baking paper over 2 separate baking trays.

3. Slice the sweet potato into chunks or wedges and lay over one baking tray, then cover in salt
and pepper. Put this tray into the oven.

4. Combine the olive oil and spices in a bowl.

5. Toss the chicken thighs through the spice mixture until they are coated.

6. Lay the chicken in the other baking tray, and add to the oven about 20 minutes after the sweet
potato.

7. Bake for another 10-15 minutes or until cooked through.

8. Serve the chicken thigh with sweet potato.

27
 hearty greek
salad
serves 4

calories: 356
protein 15
fats 8
carbs 56

INGREDIENTS

200g dry couscous

1 cup canned red kidney beans
1 whole cucumber
1 whole red bell pepper
½ whole red onion
1 cup cherry tomatoes
2 parsley stalks
80g feta cheese
4 tbsp Greek salad dressing

DIRECTIONS

1. Cook the couscous as per packet instructions.

2. Drain the red kidney beans and place in a large bowl.

3. Dice the cucumber, red bell pepper, red onion, cherry tomatoes
and parsley then add to the bowl.

4. Crumble the feta and add to the bowl.

5. Drizzle the Greek dressing into the bowl.

6. Once the couscous is cooked, let cool then add to the salad.

7. Toss all the ingredients together.

28
 Chicken Pho
serves 4

calories: 409
protein fats carbs
37 5 55

INGREDIENTS

500g chicken breast 1 bunch vietnamese basil leaves

1 litre chicken stock or bone broth 1 cup coriander, ends reserved
1 litre water 200g bean sprouts
1 tbsp fish sauce 2 carrots
2 red chillis, chopped (plus extra to serve) 2 zucchini
1 stalk lemongrass, ends cut 200g Brown rice noodles
1 inch ginger, grated 1 lime, cut in wedges

DIRECTIONS

1. Cook brown rice noodles according to package directions and place into four
bowls.

2. Cut coriander ends finely and bruise lemongrass with the back of a knife to
release oils then cut in half.

3. To make stock add chicken stock, water, fish sauce, coriander ends, lemon-
grass, and ginger. Bring to boil and let simmer for 10-20 minutes.

4. While the stock is cooking, remove any fat from chicken breast and slice
thinly. Cut ends off carrots and zucchini then cut into thin match sticks.

5. Add carrot and zucchini to broth and let cook for a couple of minutes or until
they start to soften. Then add chicken slices and cook for 2-3 minutes or until
chicken is cooked through. Remove lemongrass from broth and discard.

6. Ladle chicken, carrots and zucchini evenly over noodle bowls then pour over
broth. Top with basil and coriander leaves, bean sprouts, lime wedges and extra
chilli if desired.

29
 Chicken Pesto
pasta
serves 4

calories: 415
protein 30
fats 16
carbs 37

INGREDIENTS

400g raw chicken breast

2 tbsp olive oil
200g whole wheat penne pasta
1 cup cherry tomatoes
1 cup spinach
¼ cup pesto sauce

DIRECTIONS

1. Cook the pasta as per packet directions.

2. Dice the chicken breast.

3. Heat the olive oil in a pan over a medium heat.

4. Add the chicken and stir fry until cooked through.

5. Dice the cherry tomatoes.

6. Once the pasta is cooked, drain the water and add

the chicken, vegetables and pesto sauce to the pot.

7. Place over a low heat and combine all the ingredi-

ents for approximately one minute.

30
MEAL PREP HACK
Swap the lamb mince for chicken, turkey, or beef mince. Can
even be made with chickpeas or lentils for a vegetarian option.

Greek Lamb Wraps

serves 4

calories: 632
protein fats carbs
37 30 53.5

INGREDIENTS
500g lamb mince 2 tomatoes, sliced thinly
8 wholegrain mini wraps or pitas 1 cup Iceberg lettuce, shredded
2 lemons (1 juiced, 1 cut in wedges) 1 cucumber, sliced thinly
2 cloves garlic, crushed 1 red onion, sliced thinly
10g fresh oregano, chopped finely 1 tsp salt
1 tbsp olive oil 1 tsp pepper
100g tzatziki dip

DIRECTIONS

1. Heat a pan over medium high heat and add olive oil. Once hot, add lamb mince, juice of 1
lemon, garlic, and oregano. Cook for around 5 minutes or until mince has browned and is cooked
through. Season with salt and pepper.

2. To make wraps add two wraps to a plate and spread with ¼ of the tzatziki dip between the two
wraps on each plate. Add tomato, lettuce, cucumber and red onion. Top with lamb mixture and a
squeeze of lemon.

31
 Fish Tacos
serves 1

calories: 461
protein 25
fats 20
carbs 46

INGREDIENTS

3 corn tortillas (18g per tortilla)

100g white fish
¼ avocado
½ cup shredded cabbage
1 tsp cumin
1 tsp paprika
½ tsp garlic powder
½ tsp chilli powder
1 tbsp sour cream
½ tbsp olive oil
¼ whole lime

DIRECTIONS

1. Combine the olive oil and spices in a bowl, then coat

the fish in this mixture.

2. Heat a non-stick pan over a medium heat and cook

the fish.

3. Heat the tortillas as per packet instructions.

4. Layer the cabbage, sliced avocado, fish and sour

cream evenly across the 3 tortillas.

5. Serve with lime wedge

32
 Tempeh Korma
serves 4

calories: 421
protein fats carbs
26 17 41

INGREDIENTS DIRECTIONS

400g tempeh 1. Heat the olive oil in a pan over a medium heat.
1/2 cup korma curry sauce
1 tbsp olive oil 2. Chop the tempeh and vegetables into chunks.
200g green beans
200g broccoli 3. Add the curry sauce to the pan, followed by the tempeh
2 cups cooked basmati rice and vegetables.

4. Let simmer for 10 minutes, stirring occasionally.

5. Serve with rice.

MEAL PREP HACK

If you don’t think you will eat all your meal prep this week, freeze it for the
following week (or for when you are caught without anything prepared.)

33
snacks/dessert

34
 Chocolate
Protein Mug Cake
serves 1

calories: 195
protein 28.5
fats 2
carbs 16

INGREDIENTS

1 scoop OxyWhey Delicious Chocolate flavour

1 tbsp whole wheat flour
60g apple sauce unsweetened (¼ cup)
¼ tsp baking powder
¼ tsp salt
30ml almond milk (unsweetened)
1 egg white

DIRECTIONS

1. Combine dry ingredients in a mug and stir until

combined.

2. Pour in apple sauce, almond milk and egg white and

mix until a batter forms.

3. Place in a microwave and cook on high for 1-2

minutes (depending on your microwave).

4. Check the mug cake at 1 minute, if it has risen and

looks cooked through it’s ready.

5. Top with your favourite macro friendly toppings and

enjoy!

35
 No Bake Cookies and Cream
mini cheesecakes
serves 6
calories: 205
protein fats carbs
14 10.5 13
INGREDIENTS
6 oreo cookies 125g light cream cheese
25g butter (melted) 20g 70% dark chocolate (shaved)
2 scoops EHP Labs Isopept Zero Cookies and Cream 75g fresh strawberries (halved)
170g unsweetened greek yoghurt Olive oil cooking spray

DIRECTIONS

1. Place oreo cookies in a zip lock bag and crush on a bench with a rolling pin or something similar until cookies are
finely crumbled.

2. Line a 12 capacity muffin tin pan with muffin liners and lightly spray with olive oil cooking spray.

3. In a bowl combine oreo cookies with melted butter until mixture is moistened.

4. Separate cookie mix evenly between muffin tins and flatten down with a spoon or your fingers. Place in the fridge
for 10-15 minutes or until firm.

5. Next combine EHPLabs Isopept Zero Cookies and Cream protein powder, greek yoghurt, and cream cheese and
mix until smooth.

6. Remove cookie mix from fridge and carefully pour over cookies and cream mix on top of cookie bases. Place in the
fridge for 1-2 hours or until firm.

7. Remove cheesecakes from the fridge and top with dark chocolate shavings and strawberries.

36
 Easy Apple Crumble
serves 8

calories: 170.5
protein fats carbs
2 5 29

INGREDIENTS DIRECTIONS

800g canned apple slices (no added sugar) 1. Preheat oven to 180 degrees Celsius
2 tsp cinnamon
1 tsp nutmeg 2. Combine cinnamon, nutmeg, allspice and salt in a bowl and mix to
1/2 tsp allspice combine.
½ tsp salt
1 cup rolled oats 3. Drain apples and place in a greased baking pan with half the spice
¼ cup wholewheat flour mixture and stir to combine.
2 tbsp maple syrup
25g butter or nuttelex (melted) 4. Mix oats, remaining half of the spice mixture, flour, maple syrup, melted
1 tbsp olive oil butter and olive oil in a bowl and mix until crumbly.

5. Top apples with crumble mixture and bake for 20-25 minutes or until
apples are warmed and crumble topping is golden and crunchy.

MEAL PREP HACK

Use the oven! You can bake multiple different
vegetables and even proteins all at once.

37
 high protein banana bread
serves 12

calories: 134
protein fats carbs
10.5 5 11

INGREDIENTS

450g mashed banana 1 tbsp olive oil

2 whole eggs 2 tsp cinnamon
4 egg whites 1 tsp nutmeg
3 scoops OxyWhey Protein powder Vanilla flavour 1 tsp vanilla extract
1 cup whole wheat flour (or gluten free baking flour) 2 tsp baking powder
¼ cup smooth peanut butter
¼ cup apple sauce unsweetened

DIRECTIONS

1. Preheat oven to 180 degrees Celsius

2. Whisk whole eggs and egg whites together until lightly beaten then mix in mashed banana,
apple sauce, peanut butter, olive oil and vanilla extract. Mix until smooth.

3. Next, add in Oxywhey, flour, cinnamon, nutmeg, and baking powder. Stir until combined and no
flour or protein powder clumps remain.

4. Pour into a lined and greased loaf pan and place in the oven for 40 minutes or until risen and
golden (test to see if it’s ready by inserting a skewer, if it comes out clean the loaf is ready).

5. Let cool for 5-10 minutes before removing from the pan. Cut into 12 slices and enjoy.

38
Meal plan matrix

39
Meal plan Matrix
You can use this matrix as your weekly meal planner, or even just as an example. I have
included 3 different calorie levels (1650, 1850 and 2050 calories). There are 5 meals each day, which
are the same across the week! This means that you can bulk prepare the meals on Sunday ready for
the week. There are minimal ingredients needed, as you are not changing up the meals every day
either, so this is super cost effective! If you prefer, you can use this matrix and eat the same meals
Monday to Friday, and then flexible diet on the weekend. This allows you to go out for a meal or get a
little more creative in the kitchen.

1650 calories
meal 1 meal 2 meal 3 meal 4 meal 5
Egg White Vegan Salted Chicken Pesto Corn and Zucchini Korean Pancakes
Scramble Caramel Pancakes Pasta Fritters
322 Calories 287 Calories 415 Calories 240 Calories 384 Calories

1850 calories
meal 1 meal 2 meal 3 meal 4 meal 5
Green Breaky Bowl Sweet English Tortilla Pizza No Bake Panko Crumbed
Muffin Cheesecake Fish and Chips
506 Calories 200 Calories 483 Calories 205 Calories 449 Calories

2050 calories
meal 1 meal 2 meal 3 meal 4 meal 5
Hash Browns Green Breakfast Tempeh Korma Chocolate Mug Satay Tofu Burger
Smoothie Bowl Cake
365 Calories 370 Calories 421 Calories 195 Calories 706 Calories

40
shopping list

41
My Weekly Shopping cart
When I go to the supermarket for my weekly shop, I always
bring a list with me so I know exactly what I need. That way I can
be in and out, making a beeline for the items on my list without
being distracted by anything else! Every week my shop is pretty
similar, as I tend to eat similar foods. This way I know what makes
me feel good and energised!

Protein
Lean Turkey Breast Mince or Chicken Breast

Turkey Breast Mince Burgers EHPLabs OxyWhey

Lean Beef Mince Tuna Cans

Eggs and Egg Whites

carbohydrates
Corn Thins Corn Chips

Sandwich Thins Halo Top Ice Cream

Wraps

Rice Cups

fats
fruit & veg Feta cheese

Butter
Apples Lettuce
Avocado
Blueberries Spinach

Capsicum Green beans

Mushroom Beetroot condiments

Stir Fry Sauce Sachets
Zucchini
(Teriyaki, Satay, Chinese Stir Fry, etc.)
Bok Choy
Sugar-free BBQ sauce
Cherry tomatoes
Taco seasoning sachets

42
 sign off
I truly hope that these recipes and the
information with them will help you to
discover new creativity in the kitchen
and help you to actually stick to your diet
without being tempted by takeaway or
uber eats. Remember that eating healthy
doesn’t mean boring, it means eating
delicious yet easy to prepare meals!

happy cooking,
Lauren n
S i m p s o
xx

http://www.laurensimpsonfitness.com/

A huge thank you to Sandra (@candyfloss_lsf) for her

incredible food photography used throughout this e-book!
43