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6-PACK-KITCHEN MENU Breakfast
Banana Protein Pancakes with SweetMe Chocolate Sauce
Egg, bacon, and tomato omelet with Spinach
Scrambled eggs with smoked Salmon and fresh spinach
Chocolate and Peanut Butter Protein Smoothie
Protein and Nuts Breakfast Bowl
Morning and Afternoon Tea Snacks
Chocolate and Nut Fruit Platter
Protein and Almond butter Shake
Coconut Flour Chicken Nibbles with Smoked Aioli
Protein Cookies
Tuna and butter bean dip with veggie sticks
Tuna and crackers
Fish balls
Tofu baked Chips
Chocolate Omega 3 Truffle Balls
6-PACK-KITCHEN MENU Lunch & Dinner
Tuna Mixed Salad
Chicken Satay with Steamed Broccoli
Baked Salmon With Roast Pumpkin Chips and Green Vegetables
Paleo Shepherds Pie
Sweet and Sour Fish
Late Night Snacks Protein and Almond butter Shake
Celery and Almond Butter
Moist Pumpkin Protein Brownies
Chocolate and Peanut Butter Protein Balls
Chocolate Protein Mug Cake
Guacamole and Chicken Pieces
Raspberries and Chocolate protein Sauce
Teriyaki Chicken Stir-Fry
Tomato, Bacon and Chicken Soup
Baked Fish with Parsley and Lemon and mashed Cauliflower with Greens
Fish Mexican
Roast Chicken, Avocado, Pumpkin and Feta Salad
Table of Contents
6 -‐ P A C K -‐ K I C T C H E N ME N U R E C I P E S 2 B REAKFAST 2 BANANA PROTEIN PANCAKES WITH CHOCOLATE SWEETME SAUCE 2 EGG, BACON AND TOMATO OMELETTE WITH SPINACH 4 SCRAMBLED EGGS WITH SMOKED SALMON AND FRESH SPINACH 5 CHOCOLATE SUPER FOOD PROTEIN SMOOTHIE 6 PROTEIN, NUTS AND SUPER FOOD BREAKFAST BOWL 7 L UNCH/ D INNER 8 TUNA MIXED SALAD 8 CHICKEN SATAY WITH PAN COOKED CHICKEN AND STEAMED GREENS 9 BAKED SALMON WITH PUMPKIN ROSEMARY AND GARLIC CHIPS AND STEAMED GREENS 10 PALEO SHEPHERD’S PIE 11 SWEET AND SOUR FISH 13 TOMATO, BACON AND BEAN SOUP 14 TERIYAKI CHICKEN STIR-‐FRY 15 BAKED ATLANTIC COD WITH PARSLEY AND LEMON WITH A BED OF MASHED CAULIFLOWER AND STEAMED GREENS 16 FISH MEXICAN 17 ROAST CHICKEN, AVOCADO AND PUMPKIN FETA SALAD 19 MORNING AND A FTERNOON T EA S NACKS 2 1 CHOCOLATE OMEGA 3 TRUFFLE BALLS 21 CHOCOLATE AND NUT FRUIT PLATTER 22 PROTEIN AND ALMOND BUTTER SHAKE 23 COCONUT CHICKEN NIBBLE WITH SMOKED PAPRIKA AIOLI SAUCE 24 DOUBLE CHOCOLATE PROTEIN COOKIES 26 TUNA AND WHITE BEAN DIP WITH VEGGIE STICKS 27 TUNA AND RICE CRACKERS 28 FISH BALLS 29 TOFU BAKED CHIPS 30 L ATE N IGHT S NACKS 3 1 CELERY AND ALMOND BUTTER 31 PROTEIN BROWNIES 32 CHOCOLATE AND PEANUT BUTTER PROTEIN BALLS 33 CHOCOLATE PROTEIN MUG CAKE 34 GUACAMOLE AND CHICKEN PIECES 35 RASPBERRIES AND CHOCOLATE PROTEIN SAUCE 36 WHAT I S S WEETME? 3 7
6-Pack-Kictchen Menu Recipes
Breakfast
Banana Protein Pancakes with Chocolate Sweetme Sauce
(572.5 calories including chocolate Sauce, without chocolate Sauce 398.5
calories)
Ingredients: 1 egg
1 banana, mashed 1 scoop vanilla protein Pinch of cinnamon ¼ tsp. vanilla 1 tbsp. sweetme 1 tsp. coconut oil
Chocolate SweetMe Sauce
2 tbsp. cocoa powder ¼ tsp. vanilla essence
2 tbsp. shredded coconut 1 tbsp. sweetme
Directions:
Add I tsp. coconut oil to pan and preheat on medium to low heat Combine in a bowl all remaining pancake Ingredients
Add 2 tbsp. per pancake into pan and cook until light and brown Combine all ingredients for Sweetme chocolate sauce in a small bowl, and
serve in separate bowl When pancakes are cook pour chocolate sweetme sauce on top and enjoy!
Egg, Bacon and Tomato Omelette with Spinach
(400 calories)
Ingredients:
2 eggs
4 egg Whites 2 rashes of bacon, roughly chopped
1 tomato, seeded ¼ onion, diced 1 tsp. avocado oil
Salt, pepper, parsley and tumeric to taste
Directions:
Sauté onion and tomato with avocado oil and turmeric Combine eggs and eggwhites in bowl with roughly chopped bacon, salt,
pepper and parsley Add egg mixture to fry pan and cover tomato and onion
Flip the omelette in half and cook until done Add to plate with some fresh spinach
Scrambled eggs with smoked salmon and Fresh Spinach
(401 calories)
Ingredients: 2 eggs
4 egg Whites 70g Smoked Salmon
1 tbsp. milk 1 tsp. olive oil Salt and pepper
¼ tsp. dill (optional) Handful of fresh spinach
Directions:
Preheat pan on low-‐medium heat with 1 tsp. olive oil
Combine all ingredient into a bowl, expect for fresh spinach Pour mixture into pan and begin to scramble eggs
Once everything is cooked and moist add to plate with fresh spinach
Chocolate Super food Protein Smoothie
(580 calories)
Ingredients:
1 scoop chocolate protein ¼ cup soaked almonds Handful of spinach 200g frozen Broccoli
1 Lebanese cucumber, peeled 1 tbsp. Sweetme
¼ tsp. vanilla essence 1 cup Unsweetened Vanilla Almond Milk
1 serve super greens 1 tbsp. Flaxseeds (7g) 1 tbsp. chia seeds (7g) 1 tsp. maca powder (5g) 1 tbsp. cacao powder (15g)
Directions:
Combine call ingredients into your optimum 9400 Optimum blender and blend until smoothie
Add more milk if you want it less thick!
Protein, Nuts and Super food Breakfast Bowl
600 calories per serve (makes 2 serves)
Ingredients:
1 scoop vanilla protein powder
1 cup unsweetened. Vanilla almond milk ½ cup soaked almonds
¼ cup walnuts 1 tbsp. chia seeds 1 tbsp. flaxseeds
¼ cup pumpkin seeds 2 tbsp. sunflower seeds
2 tbsp. SweetMe 1 tbsp. Cacao powder
Directions:
Soak, almond, chia seeds and flaxseed overnight in fridge with filtered water
Make Vanilla protein shake with almond milk Combine all ingredients into a bowl, including protein shake and combine
well Serve in breakfast bowl, and enjoy!
Lunch/ Dinner
Tuna Mixed Salad
(340 calories)
Ingredients:
140g tuna in olive oil, drained 2.5 cups mixed bag salad 2 tbsp. pumpkin seeds Salt and pepper to taste
Directions:
Combine all ingredients into a mixing bowl and serve to eat!
Chicken Satay With Pan Cooked Chicken and Steamed greens
(560 calories)
Ingredients:
1.5 tbsp. natural peanut butter 200g chicken breast, thinly sliced
¼ onion, diced ½ tsp. garlic powder ½ tsp. curry powder ¼ tsp. turmeric 1 tbsp. sweetme 1 tsp. sesame oil Salt and pepper
Steamed greens (broccoli, zucchini, asparagus etc.)…or salad!
Directions:
Sauté in sesame oil diced onion Add curry powder, turmeric, garlic powder and sweetme to onion
Add peanut butter and water and cooked until thinken Steam greens, while you cook chicken
Thinly slice chicken breast and season with salt and pepper Dry fry on non-‐stick pan until cooked and moist
Serve on plate with satay on top and steamed greens on side Can be eaten straight away or prepared for next day meal
Baked Salmon with Pumpkin Rosemary and garlic chips and steamed greens
(650 calories)
Ingredients:
200g smoked salmon 300g butternut pumpkin, cut into “chip” shapes
1 tsp. coconut oil Rosemary powder Garlic powder
Salt Steamed greens (broccoli, zucchini, asparagus etc.)
Directions
Preheat oven 160 degrees Celsius
Season salmon fillet with salt and pepper Prepare pumpkin chips and season with rosemary, garlic and salt
Coat pumpkin chips with coconut oil Line baking tray with baking paper and add salmon and pumpkin chips
Bake for 15mins, until all is cooked Steamed greens
Serve baked salmon, pumpkin and steamed greens on plate and enjoy now or for lunch the next day!
Paleo shepherd ’s Pie
(742 in total serve, serving can be for 1 or 2)
Shepherd’s Mince Ingredients:
¼ onion, diced
1 garlic cloved, diced ½ carrot ½ celery
1 tbsp. coconut oil 1 tomato, diced
1 tbsp. tomato paste ½ tsp. chicken stock ¼ tsp. mustard
200g Lean beef mince Pinch of cinnamon Pinch of cumin
Cauliflower topping Ingredients:
1/3 head of cauliflower 1 tsp. olive oil
Salt 1 tbsp. grated parmesan cheese (optional)
½ tsp. parsley
Directions:
Preheat oven to 160 degree Celsius Sauté in coconut oil onion, garlic, carrot celery and tomato in non-‐stick fry
pan
Add mince, tomato paste, stock, mustard, cinnamon, salt, and cumin and stir until cooked
Steam cauliflower florets until soft and cooked Blend in food processor cauliflower with olive oil, parmesan cheese, parsley
and salt Add mince mixture into baking dish and top with cauliflower mixture and
bake for 10-‐12minutes Garnish with parsley and enjoy
This dish is perfect for preparing in advanced so you can have it ready to eat
during your week chucks
Sweet and Sour Fish
(384 calories)
Sugar Free Homemade Sweet and Sour Sauce Ingredients:
1 tbsp. tomato paste 1 tbsp. apple cider 1 tbsp. sweetme
1 tbsp. braggs liquid aminos (soya sauce) ½ tsp. garlic powder
Fish Stir-‐fry
250g fresh water cod, chucks ½ red capsicum, chucks
1 carrot, chucks ½ white onion, chucks
1 tsp. olive oil
Directions:
Preheat pan with 1 tsp. olive oil Sautee onion, capsicum, carrot and fish until cooked Combine all sauce ingredients into a small bowl
Add sauce to fish stir-‐fry and enjoy!
Tomato, Bacon and bean Soup
(492 calories)
Ingredients:
1/4 onion, diced 1 garlic, diced
½ celery stick, sliced ¼ cup red capsicum ¼ tsp. cumin powder ¼ tsp. chilli powder
½ tinned organic tomatoes Handful of spinach ½ tin of lentils 4 rashes of bacon 1 cup Kidney Beans 1 tsp. sweetme
salt and pepper to taste
Directions:
Preheat pan with 1 tsp. olive oil Sautee onion, garlic, and bacon until brown
Add ½ tin of organic tomatoes, spinach, capsicum, celery, kidney beans and lentils and cook until done
Season with salt and pepper and 1 tsp. sweetme Serve up and enjoy!
Teriyaki Chicken Stir-fry
(427 calories)
Sugar Free Homemade Teriyaki Sauce Ingredients:
2 tbsp. Braggs Liquid aminos (soya sauce)
1 tbsp. water 1 tsp. apple cider 1 tsp. sweetme
½ tsp. garlic powder ½ tsp. ginger powder 1 tsp. sesame oil
Chicken Stir-‐fry
¼ onion 1 garlice Broccoli Spinach
1 tsp. sesame oil 200g lean Chicken Breast, diced
Directions:
Preheat pan with 1 tsp. sesame oil Sautee onion and garlic until brown
Add diced chicken breast and cook until brown Add broccoli and spinach and cook until soft
Make teriyaki sauce in small bowl by combining all ingredients and mix well Add sauce to stir-‐fry and enjoy!
Baked Atlantic Cod with Parsley and lemon with a bed of mashed cauliflower and
Steamed Greens
(445 calories)
Ingredients:
300g fish
300g cauliflower ½ lemon, thinly sliced circles Handful of fresh parsley
Steamed greens (broccoli, asparagus, green beans) 1 tsp. olive oil
Salt and Pepper to taste
Directions:
Preheat oven to 180 degrees Celsius Combine fish, lemon juice and parsley in a bowl with salt and pepper
Wrap fish in and marinade in alfoil and bake for 20 minutes Steamed cauliflower and greens until soft
Add steamed cauliflower to food process with 1 tsp. olive oil, salt and pepper and blend until really smooth and creamy Add steamed greens to a small side plate Serve mashed cauliflower on a larger plate
Once fish is cooked through add fish over cauliflower mash and enjoy with your side of greens!
Fish Mexican
(641 calories, serves 1-‐2 people)
Ingredients:
300g fish
¼ onion, died 1 garlic, diced 1 tomato, diced ½ carrot, diced
¼ red capsicum, died ½ cup tinned lentils Handful of spinach 2 tbsp. tomato paste ½ tsp. sweetme 1 tbsp. olive oil
Handful of fresh coriander 1 tbsp. lime juice
Salt and Pepper to taste Mexican seasoning to taste Smoked paprika to taste
Cumin powder to taste (optional)
Directions:
Sauté onion, garlic, carrot and capsicum with olive oil until brown
Add 300g fish and cook until done Add tomato paste, lentils, spinach, and sweetme and combine well
Add herbs and spices at the end and drizzle some lime juice over the food Serve and enjoy!
Roast Chicken, Avocado and Pumpkin Feta Salad
(735 calories)
Ingredients:
1 piece of chicken breast
½ avocado, diced 2 large handful of spinach
1 cup of cos lettuce, shredded 1 cup pumpkin, diced
5 cherry tomatoes, halved ¼ cup of feta cheese (or goat cheese, parmesan or even haloumi!)
1 tsp. sweetme 1 ½ tsp. olive oil
Chicken Marinade
1 tsp. sweetme
2 tbsp. Braggs liquid aminos (or soya sauce) ¼ tsp. ginger powder ¼ tsp. garlic powder 1 tsp. apple cider salt and pepper
Salad Dressing (Optional)
2 tsp. apple cider 2 tsp. sweetme
1 tsp. wholegrain mustard
Directions:
Preheat oven to 180 degrees Celsius Marinate the chicken Maryland or roasted chicken, whichever you have
chosen and put aside Combine in a medium bowl the diced pumpkin, sweetme and olive oil and
season with salt and pepper Make salad dressing and put aside
Bake pumpkin and chicken in the oven for 20 minutes or until cooked Combine, spinach, cos lettuce, tomato, avocado and feta into a bowl
Add cooked pumpkin and chicken to the bowl and combine all ingredient well
Serve salad in bowl and drizzle with salad dressing if your desire!
Morning and Afternoon Tea Snacks
Chocolate Omega 3 Truffle Balls
Makes 20 balls, 112 calories each
Ingredients:
120g chocolate protein powder
100 almond 50g walnuts 50g chia seeds
4 tbsp. coconut oil 1/3 cup SweetMe 1/3 cup water
½ tsp. vanilla essence
Directions:
Blend almond, walnuts and flaxseed into flour Add mixture to medium mixing bowl with protein powder Add sweetme, coconut oil, vanilla essence and water to bowl
Roll mixture into balls and coat with extra sweetme & cocoa powder if you desire, alternatively leave plain and freeze until your ready to enjoy!
Chocolate and Nut Fruit Platter
(500 calories)
Fruit and Nut Platter Ingredients:
Watermelon, diced Rockmelon, diced Banana, sliced
Strawberries, halved Handful of almonds
Small handful of walnuts
Chocolate SweetMe Sauce
2 tbsp. cocoa powder ¼ tsp. vanilla essence
2 tbsp. shredded coconut 1 tbsp. sweetme
Directions:
Prepare the fruit and serve on a plate Careful chop the nuts, roughly Make sweetme Chocolate sauce
Serve nuts in a small bowl, chocolate sauce in another small bowl and dip your fruit into the chocolate sauce followed by dipping into the chopped nuts!
Protein and almond butter Shake
(295 calories)
Ingredients:
1 serve of chocolate protein 1 heaped tbsp. almond butter
Directions:
Add protein powder, almond butter and water to your shake and combine well
Drink up and enjoy as a quick snack!
Coconut Chicken Nibble with Smoked Paprika Aioli Sauce
(532 for coconut flour chicken plus sauce add extra 120 calories)
Ingredients:
250g chicken breast, thinly sliced strips 2 ½ tbsp. coconut flour
1 egg Salt, pepper and parsley for seasoning
1 tbsp. olive oil
Smoke Paprika Aioli Sauce
2 tbsp. Whole egg mayo 1 tsp. Apple cider
½ tsp. smoked paprika ½ tsp. minced garlic 1 tsp. lemon juice
Directions:
Preheat pan with olive oil on low to medium heat
Combine egg, salt, pepper and parsley into small bowl Dip chicken piece into egg mixture and coat in coconut flour
Cook on pan until done Combine all sauce ingredients into bowl
Eat cooked chicken pieces by dipping into aioli and enjoy!
Double Chocolate Protein Cookies
(Makes 8 Cookies, 172 calories per cookie includes chocolate bits)
Ingredients:
100g chocolate protein powder 2 banana, mashed 1 tsp. vanilla essence ¼ cup sweetme
1 cup of (oat flour, coconut flour, almond flour or quinoa flour, the choice is yours!)
60g of 85% chocolate, roughly chopped (optional)
Directions:
Preheat oven to 160 degrees Celsius
Combine all ingredients into mixing bowl expect for chocolate chunks and mix well
Add choc chunks Make 2 tbsp. cookie sizes on baking tray and bake for 8-‐10 minutes
Serve and enjoy!
Tuna and White bean dip with Veggie sticks
(178 calories in dip, 4 serves)
Ingredients:
400g tin of cannellini beans, drained and rinsed
1 tbsp. olive oil Juice of ½ a lemon
150g tin of tuna, drained
1 cup of parsley leaves, chopped
2 green shallots, chopped
Salt and pepper, to taste
Veggie Sticks:
Carrot Sticks Cucumber Sticks Celery Sticks
Capsicum Sticks
Directions:
In a food processor, bring together the beans
2 tbsp. olive oil, lemon juice and tuna until it is combined but not totally smooth.
Season to taste. Pour into a bowl and add the parsley and shallots. Drizzle with the extra 1 tbsp. olive oil before serving.
Tuna and Rice Crackers
(350 Calories)
Ingredients:
130g tuna in oil, drained
¼ avocado
2 brown or Quinoa Rice crackers
Directions:
Drain tuna Slice Avocado
Top tuna on crackers with avocado slices
Fish Balls
(482 Calories)
Ingredients:
1 big filet of cod (half a fish) 1tbsp. grounded ginger
1/2 cup of mashed cauliflower 1 egg
1 tsp. onion powder 2 tbsp. of sweetme
1 tbsp. braggs liquid aminos
Salt and pepper Scallions, chopped
Sesame oil Lemons
Directions:
In a food processor, blend all ingredients Bake in the oven for 20 mins or cook on a pan until down Serve on a bed of spinach or with some tzatziki sauce
Tofu Baked Chips
(487 calories without sauce, with sauce
Ingredients:
250g firm tofu
1 tbsp. olive oil Rosemary and garlic powder
Salt to taste
Directions:
Chop tofu into chip shapes Coat in olive oil
Sprinkle rosemary and garlic powder to taste Add salt
Bake in oven for 25 mins Serve with Smoke Paprika Aioli Sauce
Late Night Snacks
Celery and Almond Butter
(216 Calories)
Ingredients:
1 celery stick
2 tbsp. almond butter
Directions:
Clean and wash celery sticks Serve almond butter on top
Sprinkle sweetme and cinnamon (optional) Enjoy!
Protein Brownies
(Makes 12 slices, 196 calories per Slice including chocolate sweetme sauce or
175 without chocolate sauce)
Ingredients:
600g jap pumpkin, steamed and pureed
2 eggs
200g chocolate protein powder 50g. Flaxseeds
50g chia seeds
50g coconut flour 50g Sweetme
Chocolate SweetMe Sauce
30g. Cocoa powder ¼ tsp. vanilla essence 25g. Shredded coconut
150g. Sweetme
Directions:
Preheat oven 180 degrees Celsius Steam pumpkin and then blend to puree
Combine all ingredients into a medium mixing bowl Bake protein bars for 25 minutes or until cooked through
Serve with sweet me chocolate sauce! Enjoy!
Chocolate and Peanut Butter Protein Balls
(Makes 20 balls, 99 calories per ball)
Ingredients:
3 tbsp. 100% Natural Peanut Butter (or almond Butter) 120g Vanilla protein powder
3 tbsp. flaxseeds
2 tbsp. cocoa powder 1/3 cup SweetMe
½ cup coconut oil shredded coconut ( to coat, optional)
Directions:
Combine everything into a mixing well Create small balls
Coat with shredded coconut, optional Freeze and enjoy!
Chocolate Protein Mug Cake
(497 calories)
Ingredients:
1 scoop. Chocolate protein powder
2 egg whites
1 tbsp. coconut flour ½ tsp. baking powder 1 tbsp. coconut oil 1 tbsp. cocoa powder 2 tbsp. sweetme
1/3 cup pumpkin puree (optional) 2 tbsp. 85% Chocolate, roughly chopped (optional)
Directions:
Mix everything into a bowl
Pour into a mug Microwave for 2-‐3 minutes!
Enjoy!
Guacamole and Chicken Pieces
(310 calories)
Ingredients:
½ avocado
3 cherry tomatoes, halved Coriander herbs
Garlic powder and onion powder to taste 1 tbsps. lime juice
Sea salt and pepper to taste 1 tsp. olive oil
100g chicken breast pieces (optional)
Directions:
Combine all ingredients in a bowl, expect for chicken and mix well. Season with salt and pepper to taste
Cook chicken on a non-‐stick pan if you have non prepared Serve guacamole on top of chicken!
Raspberries and Chocolate Protein Sauce
(357 calories)
Ingredients:
½ cup frozen or fresh Raspberries
As much as you desire of the Sweetme chocolate protein sauce
Chocolate Protein Sauce
2 tbsp. cocoa powder 2 tbsp. vanilla protein
1 tbsp. shredded coconut 1tbsp. coconut oil 1 tbsp. sweetme
Directions:
Quickly prepare chocolate protein sauce Add protein sauce into a bowl and top with raspberries
Enjoy!
What Is SweetMe?
SweetMe is a 100% natural Sugar alternative. It’s made from organic monk fruit (Erythritol) and 97% Reb A stevia.
This makes it not only healthy and safe for consumption but it also contains zero calories.
Unlike artificial sweeteners, Sweetme contains no affects to your health or your body such as bloating, nausea, and diarreah. Additionally it has absolutely no affect on your insulin levels so it’s 100% safe for diabetics. Making this a great product for people who want to lose weight and for sweet tooth lovers who want to enjoy their favourite sugar treats without the sugar highs and lows. It contains no fructose, dextrose or glucose or anything poisonous or nasty. In fact according to research stevia and Erythritol is 100% safe and healthy for consumption and is recommended by health nutritionist, dieticians, doctors and personal trainers world wide over sugar.