Recipes based on your Nutrition Goals

While some of us are looking to achieve a lean and toned physique, others may be looking to level up their training and performance goals - or a combination of both! No matter what your fitness or physique goal is, it is important you also understand your nutrition goals and how it can influence your results. 

Muscle Gain

If your Goal is Muscle Gain, then we want to focus on incorporating a calorie surplus alongside progressive weight training. The Muscle Gain phase allows you to build more sustainable changes and optimise muscle growth through consistent progressive resistance training. 

Big Mac Tacos

Ingredients:
(Serves 1)

• 76g Mini Tortilla Wraps
• 120g Extra Lean Beef Mince
• 50g Light Cheddar Cheese
• 20g Special Burger Sauce
• 15g Lettuce

Directions:

1. Place wraps on plate. Divide raw beef mince equally amongst wraps. Using fingers press raw beef mince down directly on wrap and evenly spread to edges. Season to taste with salt and pepper.
2. Heat pan over medium heat and apply a light spray of oil, if required. Place taco beef side down and cook for 2-3 minutes, until mince is cooked.
3. Flip taco to beef side up and top with cheese. Cover with lid and let cheese melt for 1 minute.
4. Transfer back to plate and top with shredded lettuce and special burger sauce.

*We recommend making this meal at time of consumption.

Calories: 677 | P: 48g | F: 37g | C: 37g

Maintenance

If your Goal is Maintenance, then we want to focus on fuelling our body with what it needs. This phase is a great place to begin if you are new to your health or fitness journey, returning after a long break or feeling burnt out between chasing physique-based goals - it is a great place to establish your routine and healthy habits!

Ingredients:
(Serves 1)

• 160g Vanilla Yopro Yoghurt
• 50g Plain Flour
• 80g Strawberries
• 1 Egg
• 6 g Salted Butter
• 2 Tbsp Sugar Free Maple Syrup

Directions:

1. Slice strawberries.
2. In a small bowl add half of strawberries. Using fork mash together.
3. In a bowl combine flour, yoghurt and egg. Mix to combine until no lumps are present. Fold through mashed strawberries.
4. Heat pan over medium heat and add butter. Once butter is melted add mixture to pan in small circles.
5. Once batter begins to bubble (2-3 minutes) flip pancake and cook for a further 3-4 minutes.
6. Plate pancakes and top with strawberries and maple syrup.

*This meal can be stored in an air-tight container and kept in the fridge for 3-4 days.

Calories: 401 | P: 27g | F: 11g | C: 49g

Lose Body Fat

If your Goal is Lose Body Fat, then we are primarily focused on reducing body fat or overall weight loss. This phase involves a significant calorie deficit and should only be adhered to for 8-12 weeks at a time as the body will naturally adapt to lower calorie intake over time and we want to prevent this from happening. 

Sweet Chilli Asian Chicken Burger

Ingredients:
(Serves 1)

• 120g Chicken Mince
• 70g Wholemeal Bread Rolls 
• 20g Lettuce
• 30g Cucumber
• 3tsp Sugar Free Sweet Chilli Sauce
• Red Onion, to taste
• Coriander, to taste

Directions:

1. Prepare vegetables: finely slice onion and chop lettuce. Using a peeler, peel cucumber to create ribbons. Cut bread roll in half.
2. In a medium-sized bowl add mince and sugar free sweet chilli sauce. Season to taste and mix thoroughly to combine. Using hands, roll chicken mixture into one large ball and set aside. 
3. Heat a large pan over medium-high heat and apply a light spray of oil, if necessary. Once hot, add chicken patty and flatten using a spatula. Cook for 3-4 minutes on each side, or until golden brown and cooked through.
4. Assemble burger: place chicken patty on bottom half of bread roll. Top with cucumber ribbons, onion, lettuce and an extra drizzle of sugar free sweet chilli sauce. Finish burger with coriander, if desired. Place other half of bread roll on burger to close.

*Patty can be stored in an air-tight container and kept in the fridge for 3-4 days. We recommend assembling burger at time of consumption. 

Calories: 339 | P: 32g | F: 9g | C: 32g

Both

If your Goal is Both, then you will be placed in a mild calorie deficit to encourage sustainable body fat reduction, while preserving your hard earned muscle mass. It is important to understand that we cannot efficiently build muscle in a calorie deficit, so don't stick to this goal for any longer than 12 weeks at a time. 

Crispy Chicken Wrap

Ingredients:
(Serves 1)

• 20g Corn Flakes (Gluten Free Optional)
• 105g Chicken Breast
• 1 Egg 
• 10g Lettuce
• 10g 99% Fat Free Mayonnaise
• 45g Wrap (High Protein)
• 1tsp Chicken Stock Powder
• 0.5tsp Paprika

Directions:

1. Slice chicken into thin fillets.
2. In a bowl combine corn flakes, stock powder and paprika. Using your fingers crush to mix together.
3. In a second bowl crack egg and whisk.
4. Coat chicken fillets in egg wash followed by corn flakes. Set aside.
5. Transfer chicken to air-fryer basket and cook at 180°C for 12-14 minutes, until cooked through.
6. In the meantime, chop lettuce.
7. Assemble wrap. Add lettuce to centre of wrap and top with chicken and mayonnaise.

*Chicken can be stored in an air-tight container and kept in the fridge for 3-4 days.

Calories: 363 | P: 40g | F: 11g | C: 25g 

Need more help understanding your nutrition goals? Read our Understanding your Goals Blog or Contact Us for more information. 

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