ourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you

• healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • huma

80 20
recipe book

by Toni & Loewi

nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • hum
 nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoy
Table of
Contents
8 Muscle French Toast

10 Banana Gains (pre- or post-workout shake)

12 Berry Healthy Smoothie (pre- or post-workout)

14 Wrap Up Your Excuses

16 Chili Con Músculo

18 Toni’s Fried Rice

20 Jollof Quinoa

22 Wrap Up Your Excuses Breakfast Edition

24 Curry Lunge

26 Sea You At The Gym-Soup

28 BarBellQ Chicken & Spicy Fries

32 Burgers & Fries But Fit

34 Cake..Just Because

36 Comfit Food

38 Dhal - Plant-Based Protein Meal

40 Super Salmon Sandwich

42 Crave Killer

44 Savory Protein Muffin

46 Omega 3 Cookies

48 Spiernazie & Salmon Pasta

50 Own Your Granola

 nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • e
nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing

We are both very excited to share this 80/20 recipe e-book

on how to maintain a healthy lifestyle without depriving
yourself of the food you love. It’s our goal to help you find
a sustainable balance regarding both nutrition and move-
ment, so you can be the best version of yourself while still
enjoying life and yummy food.

With the recipes we’ve selected we want to inspire you to

get the best out of your healthy meals and enjoy the food
you eat without constantly feeling like you’re on a ‘diet’.
Eating mostly whole foods that fuel your body should be
both easy ànd fun.

If you’ve been following us for some time, you’ll know that

we like to bust common myths about training and eating.
‘Eating perfectly’ should not be the goal, it is unrealistic
and unattainable. Depriving yourself of the things you enjoy
does not work if you think of your health as a long term li-
festyle, not just a short term goal. In the long-run, depriva-
tion and crash diets only cause frustration and weight gain.

There is room for the food that you love.

Stop trying to be perfect and opt for
consistency.

To help you achieve that mentality, we’re happy to provide

you with an e-book full of recipes following the 80/20 prin-
ciple.
We advise you to eat:
• 80% nutritious, whole and unprocessed foods (e.g. fresh
veggies, quality meat, fruits, whole grains, sweet potato, ...
• 20% things that make you enjoy the 80% even more (e.g.
sauce, cheese, ...) and foods you don’t want to deprive
yourself of forever because you enjoy them so much (e.g.
chocolate, french fries, the occasional pizza,...).

There is no such thing as ‘bad’ food as long as you follow

the 80/20 rule.

Happy cooking!
Toni & Loewi

nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing
 Tips
•Weigh all your ingredients raw

• Follow the instructions step by step and try not to miss any
steps

• Be creative with ingredients, if you don’t like something in the in-

gredient list don’t be afraid to try something else out. Good cooks
are brave cooks!

• Try using cooking sprays for even fewer calories

• For ingredients like wraps and bread, make sure you compare
the nutritional values (calories) of the foods you buy to the ones
we’ve written down to get the closest match

• For the vegan/vegetarian/pescatarian readers or even peop-

le who want to try other things out, don’t be afraid to substitute
protein sources with protein sources you like and are comfortable
with!

• Tag us: @Oluwatoni_Ok, @Loewwi in your stories or posts if

you try these meals out :D

For weight loss

Pay attention to the ingredients you use. Always look for lo-
wer-calorie options while buying your ingredients. Try matching
the calories mentioned in the ingredient list. Most people will pos-
Whatever goal you have, sibly lose weight while sticking to 3 of our meals a day (without
weight gain, loss, or maintai- any snacks in between). But this highly varies person to person!!!
ning, it all comes down to Try it out for yourself
calories in vs. calories out.
For weight gain
Everybody has different re- You can play around with the quantities of the ingredients. You
quirements! can eat fattier meats, you can eat regular peanut butter instead
Keep that in mind. of peanut butter powder, you can choose to use more butter or oil
when cooking.
 Muscle
French 410 calories
40g protein

toast
per serving
_____

Prep time
5 mins
_____

Ingredients Steps Cooking time

10 mins

• Bread of your choice (biaform provital 3 slices For meal prep, you can fry multiple servings and
= 270 calories) freeze them. Heat them in the oven and they are
ready to be eaten.
• Egg white (70 grams = 38 calories)
1. Weigh your ingredients (obviously)
• One whole egg (optional) (=70 calories)
2. Add your vanilla extract, sugar, cinnamon
powder and milk to your eggs and mix
• Cinnamon powder (to taste)
3. Soak up your bread in the mix
• Artificial sweetener (3 cubes 18 calories)
4. Add the soaked-up bread to your buttered/oi-
• Milk of your choice (optional) (almond milk led pan and fry on medium heat (the longer you
50ml 13 calories) fry the dryer it gets on the inside)

• Vanilla extract (a couple of drops) 5. Plate it up with some berries and some syrup
and enjoy!
Topping options

• Low-fat cheese/yogurt

• Maple syrup

• Raspberries Blueberries
8
#MuscleFrenchtoast
 390 calories
Banana
Gains
38g protein
per serving
_____

Prep time pre or post-workout shake

5 mins
_____

Ingredients Steps
Blending time
20 sec

• Bananas 1 banana = 90 Calories 1. Okay, listen to these delicate steps, don’t miss
out on anything!
• Protein powder 30 grams = 120 calories
2. Throw everything in the blender and blend it
• P2B Powder (lower calories) 13 grams = up. That’s it haha
60 Calories
3. Add your extra topping to the blended mix
in your cup/bowl if you want and your shake is
OR
ready

• Peanut butter (or any other nut-based

spread)

• Milk of your choice (skimmed milk) 100 ml

= 34 calories

• Ice cream of your choice (oppo Mada-

gascan vanilla) = 74 calories

Topping options

• Whipped cream

• Crushed Nuts

10
#BananaGains 11
 Berry
Healthy
370 calories
38g protein
per serving

Smoothie
_____

Prep time
5 mins
_____

Ingredients Steps Blending time

20 sec

• Frozen Strawberries 50 Grams = 17 Calories A quick and easy pre or post-workout

protein smoothie, and it’s tasty too! A
• Frozen Blueberries 50 grams = 25 Calories nice little mid-day treat.

• Frozen Raspberries 50 Grams = 23 Calories 1. Throw everything in the blender and

blend it up!
• Blackberries 50 grams = 18 Calories
2. Add your extra topping to the blended
• Protein powder 30 grams = 120 calories mix in your cup/bowl if you want

• P2B Powder (lower calories) 13 grams = 60 Calories 3. Take a picture for Instagram and then
enjoy it!
OR

• Peanut butter (or any other nut-based spread) Topping options

• Milk of your choice (skimmed milk) 100 ml = 34 • Fresh berries

calories
• Granola
• Ice cream of your choice (oppo Madagascan vanilla)
= 74 calories • Chia seeds

• Ice = 0 calories • Sunflower seeds

• Pumpkin seeds
12
#BerryHealthySmoothie
 A nice filling lower-calorie option if
490 calories
you’re looking for something easy and
48g protein
quick to make per serving
_____

Ingredients Prep time

10 mins
_____
• Chicken (breast for lower calories) 150
grams = 159 calories
Cooking time
10 mins
OR

• Beef (lean beef for lower calories)

Topping options
• Whole wheat wrap 62 grams (1) = 179
calories • Salt

• Baby Spinach 50 grams = 10 calories • Black pepper

Wrap
• Asparagus 50 grams = 12 calories • Paprika powder

• Tomatoes 50 grams = 9 calories • Thyme

Up
• Cucumber 50 grams = 8 calories • Chili flakes

• BBQ sauce 30 grams = 40 calories • Garlic powder

Your
• Olive oil 5 grams = 45 calories • Honey 10 grams = 30 calories

Steps
Excuses 1. You can boil and shred your chicken, or
you can fry them raw

2. Fry your meat and add the spices and BBQ

for 10 minutes Get your wrap and put your fresh
veggies on it
5. Add the protein source

sauce 6. Add any other sauce you want

3. Prep your veggies while the meat is frying, 7. Wrap it up and use a toothpick to keep it in place
cut then into little cubes so they fit tightly in and pop it onto the oven until it gets a little crispy.
the wrap
8. That’s it! Your wrap is ready to be eaten!
4. Turn your oven on and pre-heat at on 180°
14
#WrapUpYourExcuses
 Chili
Con
Musculo
380 calories
39g protein
per serving
_____
Spicy! This is a favorite of ours, low calorie,
spicy, and filling all at the same time. Prep time
Plus you get to drink some wine while 10 mins
you make it ;) _____

Ingredients Steps Cooking time

1h 20mins

• Beef Mince (lean beef for lower 1. This is a one-pot dish so all you need is a big pot that can
calories) 630 grams = 662 calories fit into your oven or not, putting pots in the oven just seems
cool haha
• Red Paprika 150 grams = 30 calo-
ries 2. Prep your veggies, cut them into bite sizes or small blocks
• Chilies (of your choice) 2 chilies =
3. The onions and garlic can be cut however you like, big
10 calories
chunks or small
• Passata 700 grams = 326 calories
4. So, you start by frying the onions and garlic (low heat) till
• Kidney beans 400 grams = 416 the onions get a little translucent
calories
5. You then add your meat and spices to the garlic and onion
• Onions 100 grams = 40 calories
mix
• Garlic 2 cloves
6. It should be fried on high heat! Brown the meat (get that
• Olive oil 15 grams = 133 calories Maillard reaction going)

• Ketchup 20 grams = 24 calories 7. Pour in the red wine to deglaze the pan
• Red wine 1 cup = 173 calories
8. Lower the heat and add in your veggies. Cover the pot and
let it cook for about 5 minutes
Spices
• Salt 9. Add in your passata and ketchup, add more spices if nee-
• Chili flakes ded, cover the pot and throw it in the oven for about 1 hour
• Black pepper on 180°
• Garlic powder
• Paprika powder 10. It’s done! Eat it with some rice, some bread, add some
• Beef stock
cheese to it or put anything you want in it.

#ChiliConMusculo
17
 Toni’s
Fried
500 calories
40g protein

Rice
per serving
_____

Prep time
10 mins
5 servings _____

Ingredients Steps Cooking time

25 mins

• Chopped chicken/ OR beef (lean beef 1. Start by washing and boiling your basmati rice
for lower calories) 500 grams = 531
calories 2. Next, you fry your eggs, garlic, and onion in some
• Wok veggie mix 200 grams = 48 sesame oil
calories
3. Throw in your meat/protein source and spices (high
• Paprika 150 grams = 30 calories heat for Maillard effect)

• Carrots 150 grams = 62 calories 4. Add your spices (to taste)

• Bacon 100 grams = 113 calories
5. Add your veggie mix (cook for only about 5 minutes
• White cabbage 250 grams = 62 calo- on a low-medium heat if you want a nice crunch to your
ries meal)

• Basmati rice (or cauliflower rice) 300 6. Add your sauces (honey first and then other sauces
grams = 869 calories 2 minutes later
This rice is some-
• Eggs 4 = 286 calories 7. Add your rice and it’s done! Easy as AB thing Toni has been
• Onions 100 grams = 64 calories cooking for so many
years, started with
Sauces just rice chicken and
Spices broccoli, and ended
• Sesame oil 30 ml = 250 calories up making his best
• Salt • Chili flakes combination of healt-
• Sriracha 20 grams = 24 calories hy fitness food. It has
• Black pepper • Garlic powder
a nice sweet taste
• Sweet soy sauce 30 ml = 128 calories
• Paprika powder but still has a spicy
• Honey 20 grams = 61 calories element to it as well.
18
#TonisFriedRice
 550 calories

Ingredients
20g protein
per serving
_____

• Quinoa 500 grams = 1840 calories Prep time

5 mins
• Red bell pepper 1 large = 51 calories _____
• Romano peppers (long bell peppers) 1 = 40
Cooking time
calories
40 mins
• Tomatoes (fresh) 3 medium-sized = 66 calo-
Steps
Jollof
ries

• Chilies (depending on how spicy you want it)

= 10 calories/chili 1. Blend your peppers, onions, and garlic all together

Quinoa
until it has no chunks and is a smooth liquid (unless
• Onions 100 grams = 40 calories you want yours chunky)
• Garlic 2 cloves 2. Fry the pepper and tomato blend in oil until very
4 servings • Olive oil 20 grams = 177 calories thick (if you can run a wooden spoon through it and it
takes a few seconds for it to mix back together again
then it’s done)
Spices • Stock cube
• Salt • Thyme 3. Pour your quinoa into the tomato blend and mix it

• Black pepper • Bay leaf 2 pieces 4. Add your stock (till it just covers the quinoa, you
can always add more but you can’t remove any if it
(Your chicken stock): gets too soft and mushy)
1. Choose a part of the chicken like the chic-
5. Cover and keep on a low fire until fully cooked.
A Nigerian specialty but made with quinoa. Vegan and vegetarian ken wings (full of cartilage and connective
If necessary, add more stock to the quinoa. Keep
option as well! This is a meal that can be enjoyed with friends or family tissue) that will add a nice flavor to your stock
tasting until you reach the desired texture. Enjoy!
and if you want, can be eaten with any protein source you want. (The
chicken wings in the illustration aren’t part of the meal, it’s an option for 2. Throw them in a pot of water, add in black
people who want to make their chicken stock for the meal. Vegetarians pepper, thyme, curry powder, garlic powder
or vegans can use vegetable stock instead) and boil it on high heat for about 30-45
minutes and when that’s one, strain it off all
pieces and chunks and that stock is what you
will use later in your meal

#JollofQuinoa
20 21
 Wrap
An easy and quick breakfast
option if your either low on
time or you just want to have

Up
a sort of bacon and eggs
breakfast with a twist.

Your
Excuses
Breakfast
450 calories
42g protein
per serving

Edition
_____

Prep time
5 mins
_____

Ingredients Steps
Cooking time
10 mins

• Wrap 1 = 179 calories 1. Easy as ABC kinda breakfast. First, you cut up your
spinach (or leave them whole)
• Tomatoes (as many as you would like)

• Baby spinach 25 grams = 6 calories 2. Whisk up your eggs and milk. Spice them with salt
and black pepper and throw them into your pan (set at a
• Eggs 2 = 140 calories low-medium heat).

• Bacon 100 grams = 113 calories 3. On another pan, you can start frying your bacon (as
• Milk 30 ml = 10 calories crispy or raw as you like them)

4. When they are almost done cooking throw your spin-

Spices ach in the pan.

• Salt 5. When all your ingredients are cooked, put them in

• Black pepper your wrap, wrap it up and place it in a preheated oven
until it gets just a little crispy and your wrap is done!
• Chilli flakes

#WrapUpYourExcusesBreakfastEdition
22
 Curry
225 calories
Lunge
5 servings
A nice quick low-calorie curry. Easy to
40g protein make, very filling and gives you that
per serving nice warm feeling on the inside
_____

Prep time

Ingredients 5 mins
_____ Steps
Cooking time
• Carrots 130 grams = 45 calories 30 mins 1. Pour your oil and then add onions,
garlic, your chicken and spices (put on
• Onions 73 grams = 26 calories medium heat)
• Garlic 2 cloves
2. Add little water/stock, if you notice it is
• Olive oil 14 grams = 124 calories burning or getting too dry

• Chicken breast 600 grams = 630 calories 3. Add your carrots and bell peppers
• Coconut milk 250 ml = 378 calories
4. When the chicken has cooked and
• Bell peppers 250 grams = 50 calories your veggies are almost as crunchy/soft
as you’d like, add in your cream
Spices
5. Let it simmer on a low heat for about
• Salt 20 minutes and your meal is done!

• Black pepper 6. You can eat it with rice, noodles, bread

or anything of your choice to be honest.
• Smoked paprika powder

• Garam marsala

• Curry powder

• Turmeric powder

• Mango powder
24
#CurryLunge 25
 Sea
You
at the
Gym
Soup
340 calories
33g protein
per serving
_____

Prep time
5 mins

Ingredients _____

Cooking time
Looking for something spicy to give you that
warm fuzzy feeling in your tummy?
20 mins This is the meal for you! Its nice, warm, and
• Shrimps 500g = 425 calories low in calories too!
• Seafood mix 400 grams = 352 calories

• Miso tablespoon = 34 calories

Steps
• Mushrooms 200 grams = 52 calories
1. Peel your shrimps (if they are unpeeled)
• Bean sprout 150 grams = 78 calories
and spice them
• Chilli pepper of your choice
2. Oil your pot and half cook your shrimps
• Celery (nice thick slices) 200 grams = 32 calories until they start getting an orangey color

• White wine. (If you’re on a lower calorie diet ditch 3. Add in your veggie mix and seafood mix
this) 525 ml = 390 calories to the pot and fry them until they are fully
• Garlic 1 clove coated in each other juices

• Onions 100 grams = 40 calories 4. Add your wine and miso and let every-
thing sit in and cook. Add as much water as
• Olive oil 15 grams = 133 calories you want. This is to make it as “soupy” as
you want it
Spices
• Salt 5. Now you can decide to add noodles to
this and eat it like that or you can just drink
• Black pepper it as a soup!
26
#SeaYouAtTheGymSoup
 570 calories Tastes like a cheat meal, but it’s not!
55g protein
per serving

Ingredients
_____

Prep time
10 mins
_____ • Sweet potatoes 1000 grams = 850 calories • Apple 100 grams = 52 calories

Cooking time • Chicken (breast if you’re on a lower calorie • Walnut 10 grams = 65 calories
30 mins diet) 800 grams = 840 calories • Balsamic vinegar 1 tablespoon = 10 calories
• Honey 20 grams = 61 calories
Spices
• BBQ sauce 40 grams = 54 calories
• Salt
• Butter 2 tablespoon (not heaped eh) = 66
calories • Black pepper

• Olive oil 15 grams = 133 calories • Patatas bravas spice

Salad (1 serving) 175 calories per serving • Thyme

• Baby spinach 50 grams = 40 calories • Paprika pepper powder

• Tomatoes 50 grams = 9 calories • Garlic powder

Steps • Spicy Fries Steps • Honey BBQ Chicken

BarBellQ
1. Prep your potatoes and cut them into to fry
1. Add salt, pepper and some oil to your chicken
shapes (sweet or regular potatoes)
and throw it into the oven for about 15 minutes

Chicken
2. Steam them to get them a little cooked (no
2. Prep your ingredients for your honey BBQ sauce
need to steam if you use the oven)
3. First, melt some butter (salted butter is beautiful)
3. Spray them with a little bit of oil and throw

& Fit
them into an air fryer/oven
4. Pour in your honey and BBQ sauce
4. Get your spices ready and put them into a
5. Add your spices (paprika powder, garlic powder,

Fries
plastic bag/bowl while the fries fry
and thyme)
5. Put the ready fries into the bag/bowl and
6. Mix it all in together and your basting sauce is
shake it up. Your fries are done!
ready!
5 servings
7. Every 15 minutes, take your chicken out and
baste it with the sauce until the chicken is ready

#BarBellQChickenFitFries
28 29
 Burgers Steps • Spicy Fries
1. Prep your potatoes and cut them into to fry shapes

& Fries
575 calories
50g protein 2. Steam them to get them a little cooked (no need to
per serving steam if you use the oven)

But
_____
3. Spray them with a little bit of oil and throw them into an
Prep time
air fryer/oven

Fit
10 mins
_____
4. Get your spices ready and put them into a plastic bag/
Cooking time bowl while the fries fry
30 mins
5. Put the ready fries into the bag/bowl and shake it up!

Ingredients Steps • Burger

• Sweet potatoes/potatoes 150grams = 87 Calories 1. Get your meat and spice it with salt and black pepper
(garlic powder if you’re like us and love garlic)
• Minced meat (lean) 200 grams = 244 calories
2. Mix it all and pull apart little balls of the meat to use as
• Cheese of your choice (if you’re on a low calories patties
diet you can skip this)

• Sauce of your choice (I used BBQ) 30 grams = 40 3. Get your pan and heat it a lot! Your pan needs to be
calories hot!

• Spinach 20 grams = 5 calories 4. Add your oil and put your meatballs on it. Get 2 spa-
tulas and put them on top of each other and press down
• Tomatoes 20 grams = 4 calories against the meat until it flattens out into the patty you
want it to be. Crisp each side of the patty (don’t burn it eh)
• Asparagus 20 grams = 4 calories

• Olive oil 5 grams = 44 calories 5. Flip it and fry the other side. Do this for as many patties
you want in your burger
• Brown Bun 1 piece = 143 calories
6. If you want it with cheese, when the patties are almost
Spices ready, add cheese to the top of a patty, sprinkle a little bit
of water on your pan, and then cover it. (The steam will
• Salt melt the cheese for you)
• Black pepper
7. Now get your burger bun, cut it into 2 and toss them
• Thyme into the oven real quick

• Paprika pepper powder 8. When that’s done, add your sauce to the bread and
now you can assemble your burger and eat!
• Garlic powder
32
#FriesButFit 33
 Cake 329 calories

...Just
5g protein
per serving
_____

Because
Prep time
20 mins
_____
12 servings Baking time

Steps
40 mins
This is not a healthy meal, but not all
meals need a healthy version. This
is a very nice cake that can satisfy 1.The very step is weighing all your ingredients and melt your
a craving, with this recipe you also white chocolate
know exactly how many calories you
are eating. “Having balance is being 2. To melt it, either put it in your microwave (watch it carefully
comfortable with moments of imba- and don’t let it burn! And also don’t burn your fingers) Another
lance” ENJOY! method is to heat it on the stove (au bain-Marie)
•
DO NOT OPEN YOUR OVEN UNTIL 3. Next, you need to add all your dry ingredients together (flour
AT LEAST 30 MINUTES TO CHECK and baking powder)
ON IT IF NOT, THE CAKE IS GOING
TO SINK INWARDS!! 4. Next, you need to mix your sugar and butter

5. Add your eggs to that mixture and mix them properly (1 egg
Ingredients at a time)

6. Pour in your flour mixture into the egg, butter and sugar
• Flour 300 grams = 1035 calories mixture

• Butter 120 grams = 860 calories 7. At this point, you take your melted white chocolate and then
• Eggs 3 = 214 calories add it to the cake batter.

• Milk 100 ml = 35 calories 8. Add your milk and mix it all up properly

• White chocolate 200 grams = 1032 9. Now your cake batter is done! What you have to do next is
calories crucial. Get your blueberries and coat them in cornflour (this is
to stop them from sinking to the bottom of the cake batter)
• Sugar 150 grams = 594 calories

• Artificial sugar 22 pieces = 123 calo- 10. Add the coated blueberries to the batter and then line your
ries baking pan with baking paper

• Baking powder 10 grams = 5 calories 11. Pour it in, Set it in your oven at 180° for about 40 minutes.

• Blueberries 70 grams = 52 calories 12. To check if it’s done, stick a toothpick in it. If it comes out
34 without any batter or gooey then it’s ready!
#CakeJustBecause
 Comfit
Food
580 calories
45g protein
per serving
_____
6 servings
Prep time This is the kind of meal you eat on the couch with a
10 mins
teaspoon. Healthy comfort food, high in protein as
_____
well!

Ingredients Cooking time

40 mins
Steps
• Sweet potatoes 1000 grams = 850 calories 1. weigh up your ingredients and cut up your veggies
• Potatoes 500 grams = 430 calories & potatoes

• Broccoli 500 grams = 170 Calories 2. Next step is steaming/boiling your veggies (don’t
forget to salt them)
• Carrots 500 grams = 205 calories
3. While your veggies & potatoes are steaming/boi-
• Minced meat (chicken mince) 700 = 1000
ling, focus on your meat.
calories*

• Chicken breast 300 grams = 340 calories* 4. Cut up your chicken breasts. Fry the chicken
breast & mince with onions and spice them with your
• Cream (light) 150 ml = 140 calories spices (on high heat)
• Cheese 100 grams = 247 calories 5. When your meat is ready, put it with all its juices in
• Butter 20 grams = 143 calories an oven dish. Put that aside and now let’s focus on
the mash
• Onion 100 grams = 40 calories
6. Get all your steamed veggies & potatoes and
** We combined chicken breast & chicken mash them up. When it’s all mashed, pour in your
mince because chicken breast is dry, mince cream and butter. Add some black pepper and put
is fatty, so now we have the best of both wor- as much nutmeg as you like (taste it, and spice until
lds. You can choose porc/beef mince as well. you like the taste)

Spices • Nutmeg (a whole lot)

7. Throw in your cheese and stir it nicely.

• Salt • Chilli flakes 8. Now once that’s done, layer it on top of your meat
and put it in the oven (180°) until the top looks a nice
• Black pepper • Paprika powder crisp brown (not burnt brown, crisp brown haha). 20
minutes should do the trick.

#ComfitFood
36 37
 Dhal
Plant-based
349 calories
33g protein
per serving

Protein
_____

Prep time

Meal
5 mins
_____

Cooking time
20 mins
8 servings

Ingredients Steps
• Sweet potatoes 800 Grams = 680
Calories 1. Pour your olive oil into a pan and fry your onions until their
edges are translucent
• Split lentils 500 Grams = 1660 Calo-
ries 2. Add in your finely chopped ginger and garlic till they are coa-
ted in the onions and olive oil
• Chickpeas 400 Grams = 317 Calories
3. Add your cumin and turmeric (add some of your stock to not
• Baby Spinach 160 Grams = 128 Calo-
allow the spices burn
ries

• Red Onions 100 Grams = 40 Calories 4. After 5 minutes, add in your raw sweet potatoes and coat
them in the mix
• Ginger (Thumb size)
5. Add in your split lentils after about 5 minutes spice it with
• Garlic 2 cloves some salt and black pepper and then add the rest of your stock.
• Olive oil 15 Grams = 133 Calories
6. Over up your pot, put the heat on low and let them cook until
• Vegetable stock 800 ml the lentils are getting a little soft and breaking (about 15 minu-
tes)
• Coconut Milk 400 ml
7. Add in your coconut milk and chickpeas. Mix it up but be care-
Spices ful not to let your sweet potatoes get mushy, they need to keep
their shape the whole way through
• Cumin 2 tablespoons
8. Add your spinach when the lentils are fully cooked and mus-
• Turmeric 2 tablespoons
hy, give it a final stir until the spinach is fully incorporated into
• Salt (to taste) the dhal, and then cover the pot and let it finish off cooking.

• Black pepper (to taste) 9. Serve it up! Add a little bit of coriander (that’s only if it doesn’t

#DhalPlantbasedProteinMeal
38 taste like soap to you lmao)
 592 calories
48,5g protein
per serving
_____
Easy high protein sandwich with salmon? We’ve got you! A sandwich like this is very easy
Prep time to make, and probably something you can do without a recipe. But it’s for recipes like the-
5 mins se that we like putting the calorie count. Because many people think a salmon sandwich
_____ ‘is good for fat loss’. No food is good for fat loss, a calorie deficit is good for fat loss. As
you can see the sandwich counts 592 calories for something with such basic ingredients,
Cooking time many people wouldn’t expect these calories without tracking calorie intake. It is some-
5 mins

Super
thing to consider while trying to lose weight. Eating healthy does not result in fat loss if
you are in a caloric surplus.

Salmon
Ingredients Steps

Sandwich
1. The easiest thing to make, Toast up
• Biaform Protein bread 3 slices (100 Grams) = 270
your bread
Calories

• Smoked salmon 100 grams = 220 calories 2. While that is getting ready cut up your
tomatoes.
• Cherry tomatoes 50 grams = 9 calories
3. When your bread is ready, spread your
• Light Philadelphia cheese 45 grams = 93 calories Philadelphia on all internal toast parts
(basically just leave the 2 outer pieces
unphiladelphiaed haha)

4. Layer up your sandwich with your to-

matoes and salmon and your sandwich is
done! Told you it was easy ;)

#SuperSalmonSandwich
40 41
 Ingredients
• Lean Beef 200 grams = 210 calories

• Eggs 1 = 70 calories

• Avocado 120 grams = 192 calories

• Olive oil 5 grams = 44 calories

Spices
• Salt

• Black pepper

• Chilli flakes

Crave Steps

Killer
1. Mold your minced meat into good-sized patties (100
grams each)

2. Fry them until it’s time to flip them onto the other
side.
This is a 3-ingre- 3. After flipping them, wait about 2 minutes and then
520 calories dient breakfast that
55g protein
you can add your egg into the pan (if there’s enough
will help suppress space)
per serving cravings throug-
_____ hout the whole 4. Cut your avocado as you like them
day! The whole
Prep time
point is that there 5. Your steak and eggs (and avocado) are ready!
5 mins
_____ are close to no
carbs in this break-
Cooking time fast, this will sta-
10 mins bilize your blood
sugar levels.

#CraveKiller
42 43
 Savory
Protein
Muffin
8 muffins
105 calories
Something different than your every-
10g protein day omelet. If you eat this without any
per muffin bread, this meal will also stabilize your
_____ blood sugar levels just like the ‘crave
killer’.
Prep time

Ingredients Steps
5 mins
_____

Baking time
• Broccoli 70 grams = 24 calories 10 mins 1. The first thing you have to do is prep al
your ingredients. Crack all your eggs into
• Eggs 7 = 500 calories one big bowl, cut all your veggies (into real-
• Mushrooms 95grams = 21 calories ly small pieces)

• Olive oil 5 grams = 44 calories 2. Next, you fry your bacon and your bacon
and veggies together (don’t forget to spice
• Bacon 100 grams = 124 calories them)
• Cheese 50 grams = 145 calories
3. Equally divide the mix into your oiled
• Milk 100ml = 34 calories muffin tin

Spices 4. Add your milk to your eggs and spice it

with salt and black pepper
• Salt
5. Pour it into the cake tins and sprinkle
• Black pepper your cheese on them. They are ready to be
popped into your oven (180°) For about 10
• Garlic powder minutes but be sure to monitor them!

44
#SavoryProteinMuffin
 Not your typical high pro-
tein cookie (actually pretty 131 calories
low) but it tastes good, it’s 3,3g protein
per cookie
filling, healthy, and it’s easy
_____
to make! Eating enough
Omega 3 is very important. Prep time
Eating enough omega 3 (or 5 mins
taking a supplement) has _____
so many benefits. It can aid
in fat loss, relieve depressi- Baking time
on, take care of our skin & +- 15 mins
bones, etc.

Ingredients
• Oats 100 grams = 355 calories

• Sesame seeds 10 grams = 65 calories

• Flax seeds 10 grams = 53 calories

• Chai seeds 10 grams = 58 calories

• Sunflower seeds 10 grams = 60 calories

• Dried cranberries 30 grams = 99 calories

• Almonds 20grams = 122 calories

• Walnuts 15 grams = 104 calories

• Coconut oil 20 grams = 186 calories

Spices
• Honey 30 grams = 96 calories
• Salt (a pinch)
• Banana (3 frozen)250 grams = 250 calo-

Omega 3
ries • Cinnamon (as much as you want)
• Eggs 2 = 150 calories

Cookies
Steps
1. Throw everything into your bowl and mash it up! Calmly though, don’t make a mess
12 cookies
2. Divide them onto a baking tray (or use cupcake cups) and pop it into your preheated oven
and watch them turn into a beautiful soft-baked cookie
46
#Omega3Cookies
 Spiernazie
&Salmon
900 calories
58g protein
per serving
Pasta
This is a typical meal most people would eat, it’s in here
_____ because we want you to understand how many calories you
can consume without knowing. This is a regular portion of
Prep time food that is very calorie-dense. It doesn’t mean it’s a bad
5 mins meal. It’s healthy and tasty. It’s all about balance and making
_____ informed decisions.

Ingredients Steps
Cooking time
1h 20mins

• Chickpea pasta 80 grams = 268 calories 1. The first step is preparing all your ingredients. Spicing
your salmon with salt and black pepper, cutting your
• Cream 100ml = 98 calories mushrooms whichever way you like (we cut ours into
thin slices) and throwing your pasta into boiling water
• Salmon 150 grams = 264 calories

• Mushrooms 100 grams = 22 calories 2. The next step is using a little bit of your oil to try your
mushrooms (spice them with salt and black pepper as
• White wine 100 ml = 82 calories they fry)
• Spinach 50 grams = 10 calories
3. Next thing is to deglaze your pan with your white wine
• Cheese 30 grams = 120 calories and turning it onto a low fire until it simmers down. Now
you add your mustard and your dille spice and mix it in
• Olive oil 5 grams = 44 calories really good.

Spices 4. When it has thickened down, add your cream and get
another pan and start frying your seasoned salmon.
• Salt
5. By now your pasta should be ready, strain your pasta
• Black pepper
but keep a little bit of your pasta water because that’s
• Mustard seeds going into your sauce! Pour our pasta and a little bit of
the pasta water into your sauce and stir it up.
• Dille
6. Now your pasta is ready, and your salmon should be
ready too! Serve it up and enjoy it!
48
#SpiernazieSalmonPasta
 Own
239 calories
6g protein
Your
Granola
per serving
_____

Prep time
10 mins 14 servings
_____

Ingredients Baking time

15 mins Steps
• Large Oat flakes 100 grams = 543 calo- 1. Easy as ABC lets go! Preheat your oven to 180°
ries First you need to weigh out all your ingredients.

• Oats 100 grams = 363 calories 2. Put all of your dry ingredients together in a huge
bowl and mix them all up
• Raisins 70 Grams = 230 calories

• White Almonds 50 grams = 122 calories 3. Add your wet ingredients (honey and oil) and
them mix it all (make sure you mix it good. (allow all
• Cashew nuts 50 grams = 291 calories the ingredient to fully be coated)
• Walnuts 50 grams = 358 calories
4. Get a big flat baking tray and get some baking
• Flax seeds 30 grams = 156 calories paper on it; spread out your granola mix on the tray
(make sure you spread it out evenly and nicely, no
• Pumpkin seeds 30 grams = 180 calories big lumps, unless that’s what you want)

• Sunflower seeds 30 grams = 181 calories 5. Put it in the oven and check on it regularly! It can
burn! Mix it every few minutes so every side can
• Chia seeds 30 grams = 146 calories
crisp
• Sesame seeds 30 grams = 187 calories
6. Pour it into a big jar and enjoy!
• Coconut oil 30 grams = 268 calories
This is a game-changer for us. We love gra-
nola, but the ones you can buy in the stores • Honey 50 grams = 152 calories
contain way too much sugar & vegetable (the reality is you can pick and mix what
seed oils. It’s you like and what you don’t like in the
surprisingly easy to make you own granola! ingredient list. Change the nuts, add more
raisins, build it as you like!)

#OwnYourGranola 51
 <3
see your creations!
will help you as well!
The meals in this book
recipe book, we are so
grateful for the support.

made our lifestyle much

Thank you for buying this

We are looking forward to

easier to maintain, I hope it

nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoyment • nourishing • good for you • healthy 80 / 20 • good for the soul • human • enjoy-