20 Low Cal High Protein Recipe Ebook RD 1

High Protein
Low Calorie
Recipes
Jaymie Moran
@bodysmartfitness
Jaymie Moran
@bodysmartfitness
Hi, I'm Jaymie Moran, the co-founder of Body Smart Fitness.

I created Body Smart back in 2015 to help people #CutTheBS with
all the noise in the health and fitness industry.
Our mission was clear: to empower individuals by cutting through

the fluff and delivering real results.
Since then, we have positively impacted the lives of over 3,000

incredible women, guiding them towards sustainable weight loss
and ensuring they maintain their newfound well-being for the long
haul.
Curious about the secret nutritional habit shared by all our

esteemed Body Smart Graduates? It's none other than prioritising
protein intake!
Protein is not only immensely satiating but also boosts your

metabolism, leading to increased calorie burn. Moreover, it works
wonders for your hair, nails, and muscle recovery.
That's why we created this recipe book - to help give you easy, low
calories ways to get more protein in your diet. Enjoy!!
Bodysmartfitness.com | 2
Breakfast
SMOKED SALMON
OMELETTE
Calories Protein Carbs Fat
234 30.8g 9.3g 8.1g
Ingredients
60g Smoked Salmon
2 Large Egg Whites (Discard Yolks)
1 Whole Egg
6 Cherry Tomatoes (halved)
6 Asparagus Spears (trimmed)
bodysmartfitness.com | 3
Prepare Time Cook Time
15 Minutes 15 Minutes
Instructions
1. In a bowl, whisk together the egg whites and
whole egg until well combined. Season with salt
and pepper according to your taste.
2. Heat a VERY non-stick pan over low heat. If you
don't have a non-stick pan, you can lightly coat a
regular pan with a few sprays of fry-lite or cooking
spray.
3. Pour the whisked eggs into the preheated pan,
ensuring that the heat remains low. Allow the eggs
to spread out and form a thin layer on the bottom
of the pan.
4. Arrange the smoked salmon, asparagus spears,
and cherry tomato halves on top of the eggs in the
pan.
5. Cook the omelette in the pan for approximately 3-
4 minutes. During this time, preheat your grill to a
low-medium heat setting.
6. Once the base of the omelette has set and the
eggs have cooked through, transfer the pan under
the preheated grill.
7. Grill the omelette for an additional 3-4 minutes or
until it becomes fluffy and starts to brown slightly
on top. Keep an eye on it to prevent burning.
8. Carefully remove the pan from the grill and allow
the omelette to cool for a minute or two.
9. Gently slide the smoked salmon omelette onto a
plate and serve hot.
Enjoy your delicious smoked salmon omelette

with the flavors of tender asparagus, juicy cherry
tomatoes, and smoky salmon combined with
fluffy eggs!
Breakfast
SUMMER BERRIES
& OATS
295 29.4g 43.8g 7.2g
Ingredients
40g Oats
100ml Water
100ml Semi-skimmed Milk
100g Raspberries
100g Blueberries
1 Scoop Vanilla Protein Powder
Instructions
1. In a saucepan, combine the oats, water, and milk
& protein powder. Cook over medium heat for 5-6
minutes, stirring occasionally, until the oats have
absorbed the liquid and reached your desired
consistency.
2. Remove the cooked oats from the heat and
transfer them to a bowl.
3. Add the raspberries and blueberries on top of the
oats.
4. Give everything a gentle stir to mix the berries into
the oats.
5. Enjoy your delicious summer berry oats while
they're still warm.
These oats provide a balance of complex

carbohydrates from the oats, along with the natural
sweetness and nutrients from the berries.
The vanilla protein powder adds an extra boost of

flavor and protein to help keep you satisfied
throughout the morning. Feel free to adjust the
quantities of the ingredients according to your
preferences.
Customize the recipe by adding additional toppings

such as sliced almonds, chia seeds, or a sprinkle of
cinnamon for extra flavor and nutritional benefits.
Enjoy!
Breakfast
FETA & AVOCADO

CRUSH ON TOAST
383 12.6g 37.4g 20.4g
Ingredients
80g of Avocado
30g Feta
2 Slices of Wholemeal Bread
1/ Tbsp Lime Juice
Chilli flakes optional
Instructions
1. In Start by toasting your wholemeal bread slices to
your desired level of crispness.
2. While the bread is toasting, take a bowl and add
the avocado and feta to it.
3. Using a fork, mash and crush the avocado and
feta together in the bowl until they are well
combined. You can adjust the consistency to your
liking, leaving it slightly chunky or mashing it until
smooth.
4. add the lime juice and chilli flakes and mix well.
5. Once the toast is ready, remove it from the toaster
and place the slices on a plate or cutting board.
6. Spread the crushed avocado and feta mixture
evenly across the two slices of toasted bread. You
can use a spoon or a butter knife to achieve an
even layer.
Feel free to get creative with your Feta & Avocado

Crush by adding some extra toppings if you like.
Sliced cherry tomatoes, a sprinkle of black pepper,

a drizzle of olive oil, or a squeeze of lemon juice can
add even more freshness and zest to this delicious
toast.
Enjoy your flavorful and satisfying Feta & Avocado

Crush for a tasty breakfast or snack!
Breakfast
MUSHROOM & PEPPER

EGG MUFFINS
279 31.8g 3.4g 15g
*per two muffins*
Ingredients
60g High Protein Cheese
9 Eggs
100g Peppers
80g Ham
80g Mushrooms
3 Servings

Instructions
1. Preheat your oven to 180 degrees Celsius (350
degrees Fahrenheit).
2. Crack 6 whole eggs into a bowl, then separate the
remaining 3 eggs, retaining the yolks. Add the 3
egg whites to the bowl with the whole eggs.
3. Whisk the eggs together until well combined.
4. Prepare your silicone muffin tray by greasing it
lightly or spraying with non-stick cooking spray.
5. Pour the whisked eggs into the muffin tray, filling
each muffin cup only halfway to allow room for
toppings and rising during baking.
6. Chop the peppers, ham, and mushrooms into
small, bite-sized pieces.
7. Evenly distribute the chopped peppers, ham, and
mushrooms across each egg-filled muffin cup.
8. Sprinkle the reduced-fat cheese over the top of
each muffin cup, distributing it evenly.
9. Season the muffins with salt and black pepper to
taste.
10. Place the muffin tray in the preheated oven and
bake for approximately 20 minutes, or until the
egg muffins are set and slightly golden on top.
11. Once baked, remove the tray from the oven and
let the muffins cool for a few minutes.
12. Carefully remove the egg muffins from the silicone
tray and transfer them to a wire rack or plate to
cool completely.
13. Once cooled, you can store the egg muffins in an
airtight container in the refrigerator. These muffins
are perfect for meal prep, as you can make a
batch for the week ahead.
When you're ready to enjoy them, simply take a

muffin from the refrigerator and microwave it for 1-2
minutes until warmed through.
Breakfast
SAUSAGE BREAKFAST
CASSEROLE
517 22.9g 49.6g 23.1g
*per serving*
Ingredients
6 Large Eggs
6 Large Egg Whites
1.2kg Potatoes
2 Onions
12 Sausages
6 Servings

Instructions
1. Cut the sausages into thirds and brown them in a
non-stick pan over medium heat. Once browned,
set them aside.
2. In the same pan, add the onions and cook until
they are browned and caramelized. Set them
aside as well.
3. Preheat your oven to 180ºC (350º).
4. Grate the potatoes using a food processor to save
time if available. It's important to dry the grated
potatoes thoroughly between two tea towels. This
will help prevent the casserole from becoming
soggy or watery.
5. In a large bowl, combine the 6 whole eggs and 6
egg whites. Season the mixture well with salt and
pepper, then whisk together until thoroughly
combined.
6. To assemble the casserole, spread the browned
sausages, caramelized onions, and grated
potatoes evenly in a large casserole dish.
7. Pour the egg mixture over the sausage, onion, and
potato layers in the casserole dish. Ensure the
ingredients are well coated. Season the casserole
with additional salt and pepper to taste.
8. Bake the casserole in the preheated oven for
approximately 40-45 minutes or until the eggs are
set and the top is golden brown.
9. Once baked, remove the casserole from the oven
and allow it to cool for a few minutes before
serving.
You can enjoy the Breakfast Casserole

immediatelyor you can portion it out and store it for
quick and easy breakfasts throughout the week. It
can be enjoyed cold or reheated.
Breakfast
BANANA & OAT

SMOOTHIE
287 27g 34.7g 5.5g
Ingredients
1 Small Frozen Banana (around 75g)
200ml Almond Milk
5g Chia Seeds
20g Oats
10g Honey
30g Whey Protein (unflavoured or vanilla)
Instructions
1. In a blender, combine the frozen banana, almond
milk, chia seeds, oats, and honey.
2. Blend everything except the whey protein for 30-
40 seconds or until smooth and well combined.
3. Add the whey protein to the blender and blend for
an additional 10-20 seconds to incorporate it into
the mixture.
4. Pour the smoothie into a glass or a portable bottle.
This Banana Smoothie is a quick, protein-packed

breakfast option that will help keep you full until
lunch.
It provides a good balance of macronutrients and
micro-nutrients, along with a healthy dose of fibre.
Sip and savor the flavours of this delicious smoothie
while enjoying the benefits it provides
Cheers to a nutritious start to your day!
You can prep your frozen bananas at the beginning

of the week by slicing them and putting them in
individual sandwich bags or you can buy frozen fruit.
Lunch
GRILLED MACKEREL
&TOMATO ON
Calories
TOAST
Protein Carbs Fat
471 25.9g 46.3g 17.9g
Ingredients
80g Peppered Hot Smoked Mackerel
Medium Tomato
2 Slices of Whole Grain Medium Cut Bread
Instructions
1. Preheat your grill.
2. Cut the medium tomato in half.
3. Place the tomato halves cut side up on a baking
tray and slide it under the grill. Allow the tomatoes
to cook under the grill until they soften and start to
brown slightly. This should take about 5-7 minutes.
4. While the tomatoes are grilling, slice the bread
and toast it to your desired level of crispness.
5. Once the bread is lightly toasted, remove it from
the toaster and place it on a plate or a cutting
board.
6. Take the mackerel and gently crush it into smaller
pieces using a fork.
7. Spread the crushed mackerel evenly onto the
toasted bread slices.
8. Carefully remove the grilled tomatoes from the grill
once they are softened and slightly browned.
9. Place the grilled tomatoes on top of the mackerel-
covered toast slices.
10. If desired, sprinkle some herbs of your choice over
the tomatoes for added flavor and garnish.
11. Place the assembled mackerel and tomato toast
back under the grill for a couple of minutes, just
until the mackerel and the edges of the toast start
to brown slightly.
12. Once grilled to your liking, remove the toast from
the grill and transfer them to serving plates.
13. Serve the Grilled Mackerel & Tomato on Toast
immediately while still warm. Enjoy the delicious
combination of flavors and textures!
Feel free to customize the recipe by adding

additional toppings or seasonings according to your
preference. This simple yet satisfying dish makes for
a flavorful breakfast or a light lunch option.
Lunch
CHICKEN & AVOCADO

PROTEIN WRAP
412 36g 32.5g 14.8g
Ingredients
1 Medium Wrap
100g Chicken Breast Fillets
50g Gem Lettuce
1/2 Tomato
1/4 Red onion
1/4 Avocado
1 tsp Sriracha
Instructions
1. Cut the chicken breast fillets into thin strips.
2. In a frying pan, heat a small amount of oil over
medium heat. Add the chicken breast strips and
cook them until they are golden brown and
cooked through. This should take about 5-7
minutes. Set the cooked chicken aside.
3. Slice the avocado, tomato, and red onion into thin
slices.
4. Lay the medium wrap flat on a clean surface.
5. Place the gem lettuce leaves evenly across the
wrap, leaving a small border around the edges.
6. Layer the cooked chicken breast strips on top of
the lettuce.
7. Add the sliced tomato, red onion, and avocado on
top of the chicken.
8. Fold the sides of the wrap inward, then roll it
tightly from one end to the other, ensuring that the
filling is secure inside.
9. You can enjoy the Protein Power Wrap
immediately, or you can wrap it tightly in plastic
wrap or foil and refrigerate it for later use. It can
be enjoyed both hot or cold.
Feel free to customize the wrap by adding your

favorite sauces or additional vegetables for extra
flavor and nutrients.
This protein-packed wrap is a convenient and

delicious option to boost your protein intake and
keep you satisfied throughout the day. Enjoy!
Lunch
TUNA NICOISE
SALAD
253 26.1g 14.8g 10.9g
Ingredients
200g lettuce 1/2 tbsp balsamic vinegar
100g green beans 50g anchovies
200g cherry tomatoes 50g pitted olives
2 eggs 1 Lemon
1 tsp olive oil 100g Tuna in spring water
2 Servings

Instructions
1. Boil the eggs for 8 minutes, then cool them in cold
water and peel them.
2. Boil the green beans for 3 minutes, then cool them
in cold water.
3. Cut the cherry tomatoes in half.
4. In a large bowl, mix together the lettuce leaves,
green beans, cherry tomatoes, anchovies and
olives.
5. In a small bowl, whisk together the olive oil and
balsamic vinegar to make the dressing.
6. Add the dressing to the salad and toss everything
together.
7. Divide the salad between two plates.
8. Drain the tuna and add it to the salad.
9. Cut the boiled eggs into quarters and add them to
the salad.
10. Squeeze some lemon juice over everything.
You can also include other vegetables or herbs for

extra flavor and texture. Enjoy your tasty and
portable tuna salad!
Lunch
SPICY
FALAFEL WRAP
165 13.3g 20.2g 4.9g
Ingredients
400g Canned Chickpeas
1/2 Red Onion
1/2 Lemon, juiced
2 large Garlic Cloves
1 bunch of Parsley
1 bunch of Coriander
Salt and pepper to taste
3 Wraps (whole wheat or gluten-free, as desired)
Optional toppings: Hummus, Tahini sauce, Sliced tomatoes, Lettuce, Cucumber, etc.
3 Servings

Instructions
1. Drain and rinse the chickpeas thoroughly. Pat
them dry using a paper towel.
2. Finely chop the red onion, garlic cloves, parsley,
and coriander.
3. In a food processor, add the chickpeas, red onion,
garlic cloves, parsley, coriander, lemon juice, salt,
and pepper. Pulse the ingredients until a coarse
mixture forms. Be careful not to over-process; you
want to maintain some texture.
4. Shape the mixture into small falafel patties, about
the size of a golf ball. You should be able to make
around 12 falafel patties.
5. Heat a little oil in a non-stick pan over medium
heat. Cook the falafel patties for about 3-4 minutes
per side, or until they turn golden brown and
crispy. Cook them in batches if needed.
6. While the falafel patties are cooking, warm the
wraps in a dry pan or microwave for a few
seconds to make them more pliable.
7. Once the falafel patties are ready, assemble the
wraps. Place a few falafel patties on each wrap
and add your desired toppings, such as hummus,
tahini sauce, sliced tomatoes, lettuce, and
cucumber.
8. Roll up the wraps tightly, tucking in the sides as
you go.
9. Serve the falafel wraps immediately, or you can
wrap them tightly in foil or parchment paper for
later consumption. They can be enjoyed warm or
at room temperature.
Feel free to customize your falafel wraps with

additional toppings or sauces of your choice. This
delicious and vegan-friendly meal is perfect for a
quick and satisfying lunch or dinner option. Enjoy
the flavors and textures of these tasty falafel wraps!
Lunch
WARM CAULI &

CHICKPEA SALAD
374 15.9g 45.7g 15.4g
Ingredients
1 small head cauliflower 1 lime - juiced
1 bag spinach 1 red onion - sliced thinly
1 tbsp grated ginger 240g chickpeas
1 bunch fresh parsley 2 tbsp curry powder
2 carrots 2 tbsp olive oil
2 Servings

Instructions
1. Preheat the oven to 200C/180C fan/gas 6.
2. Mix together all the marinade ingredients plus 1/2
tsp sea salt and 1/4 tsp freshly ground pepper.
3. Drizzle the oil over the base of a medium roasting
tin.
4. Use your hands to coat the cauliflower entirely in
the marinade, then sit it in the oiled tin. Spoon any
leftover marinade on top.
5. Roast for 45 mins until tender and golden.
6. Meanwhile, heat the olive oil in a frying pan over
medium heat.
7. Add the sliced onion and cook for about 5 minutes
until softened.
8. Add the chickpeas and curry powder and cook for
another 5 minutes until heated through.
9. In a large bowl, combine the roasted cauliflower,
chickpea mixture, spinach, grated ginger, chopped
parsley, grated carrots, and lime juice.
10. Toss everything together until well combined
This salad is packed with flavor, fibre, and protein

It’s also dead simple to make and keeps amazingly
for lunch the next day Enjoy!
Lunch
PLANT POWERED
FRY-UP
517 21.5g 74g 19.6g
Ingredients
1 tsp coconut oil 2 tbsp hummus
½ white onion (finely chopped) 4 portobello mushrooms
½ tsp turmeric 10 vine-ripened tomatoes
½ tsp paprika 1 avocado
1 tsp ground cumin 2 slices sourdough bread
150g chickpeas Salt and pepper to taste
2 Servings

Instructions
1. Heat the coconut oil in a frying pan over medium
heat.
2. Add the finely chopped onion and cook until it
becomes translucent.
3. Add turmeric, paprika, and ground cumin to the
pan and stir for about a minute.
4. Add chickpeas to the pan and cook for about 5
minutes or until they are heated through.
5. Add hummus to the pan and stir until it is well
combined with the chickpeas.
6. Remove the chickpea mixture from the pan and
set aside.
7. Add portobello mushrooms to the pan and cook
for about 5 minutes or until they are tender.
8. Add vine-ripened tomatoes to the pan and cook
for about 2 minutes or until they are heated
through.
9. Remove the mushrooms and tomatoes from the
pan and set aside.
10. Toast two slices of sourdough bread.
11. Mash an avocado in a bowl with salt and pepper
to taste.
12. Serve the chickpea mixture, portobello
mushrooms, vine-ripened tomatoes, mashed
avocado, and toasted sourdough bread on a
plate.
This recipe yields approximately 2 servings

I hope you enjoy making this delicious plant-
powered fry-up!
Dinner
SPICY ONE-POT
LENTIL DAHL
546 18.8g 93.5g 11g
Ingredients
1 tsp coconut oil 200g chopped tomatoes
2 white onions (finely chopped) 1 vegetable stock cube
4 cloves garlic (finely chopped) 1 tsp black pepper
200g puy lentils ½ lemon, juiced
260g chickpeas 200g basmati or long grain rice
1 head broccoli (cut into florets)
Spices: ½ tsp turmeric, ½ tsp ground cumin, 1 tbsp medium curry powder
3 Servings

Instructions
1. Heat the coconut oil in a large pot over medium
heat.
2. Add the onions and garlic and sauté for about 5
minutes until they are soft and fragrant.
3. Add the turmeric, cumin, and curry powder and
cook for another minute until fragrant.
4. Add the lentils, chickpeas, broccoli florets,
chopped tomatoes, vegetable stock cube, black
pepper, and enough water to cover everything by
about an inch.
5. Bring everything to a boil then reduce the heat to
low and let it simmer for about 30 minutes until the
lentils are tender.
6. While the dal is cooking, prepare the rice
according to the package instructions.
7. Once the dal is done cooking, stir in the lemon
juice and season with salt to taste.
8. Serve the dal over rice.
Dinner
CHEEKY CHICKEN
GOUJONS, CHUTNEY
& SIDE SALAD
537 39.1g 63.9g 15.2g
Ingredients
For the chicken goujons: For the tomato chutney: For the salad:
80g chicken breast 150g tomatoes 120g mixed greens

1/2 slice of bread (approx 20g) 1/2 onion 60g cherry tomatoes
10g flour 1 garlic clove 60g cucumber
1 medium egg 5g ginger puree 1/2 red onion
Salt and pepper to taste 5g brown sugar 1 tablespoon balsamic vinegar
2 dates 1 teaspoon olive oil
Instructions
For the chicken goujons:
1. Preheat the oven to 180°C.

2. Cut the chicken breast into strips.
3. In a bowl, mix together the flour, salt and pepper.
4. In a separate bowl, beat the egg.
5. In another bowl, add breadcrumbs.
6. Dip each chicken strip into the flour mixture, then
into the egg mixture and finally into the
breadcrumbs.
7. Place the chicken strips on a baking tray lined with
parchment paper.
8. Bake for about 15 minutes, then flip them over and
bake for another 15 minutes until golden brown.
For the tomato chutney:
1. Chop the tomatoes and onion.

2. Add them to a blender along with garlic, ginger
puree, brown sugar and dates.
3. Blend until smooth.
For the salad:
1. Wash and dry the mixed greens.

2. Cut cherry tomatoes in half.
3. Peel and slice cucumber.
4. Slice red onion.
5. In a small bowl, whisk together balsamic vinegar
and olive oil.
6. In a large bowl, combine mixed greens, cherry
tomatoes, cucumber and red onion.
7. Drizzle balsamic vinaigrette over salad and toss to
combine.
Serve chicken goujons with tomato chutney on top

and salad on the side.
Dinner
HONEY MUSTARD
CHICKEN BURGER
579 43.9g 52.5g 21.4g
Ingredients
10g Honey Mustard
110g Chicken Breast
10g Low Fat Mozzarella Cheese
1 Medium Brioche Bun
1/2 Tomato, sliced
2 Lettuce Leaves
Instructions
1. Preheat a pan with cooking spray.
2. Add the chicken breast to the pan and cook until it
is cooked through.
3. While the chicken is cooking, grate the cheese
and prepare the bun and honey mustard.
4. Once the chicken is cooked through, add honey
mustard and cheese to the top of the breast while
still in the pan.
5. Leave for 30 seconds until the cheese has melted.
6. Place the chicken on the brioche bun.
7. Add sliced tomato and lettuce leaves on top of the
chicken.
8. Serve immediately.
Dinner
MEDITERRANEAN
BAKED COD
400 39.6g 35.6g 7.8g
Ingredients
2 frozen white fish fillets (cod) 1 tsp Italian herbs
1 tin mixed beans 1 tsp garlic olive oil
2 large tomatoes, cut into quarters 2 tbsp balsamic vinegar
Handful of basil 100g spinach
Salt and pepper
Instructions
2. Place the frozen fish fillets in a baking dish.
3. Drain the mixed beans and add them to the
baking dish.
4. Add the quartered tomatoes to the dish.
5. Sprinkle a handful of basil over the top of the fish
and vegetables.
6. Season with salt, pepper, and Italian herbs.
7. Drizzle garlic olive oil over the top of everything.
8. Drizzle balsamic vinegar over the top of
everything.
9. Cover the baking dish with foil and bake for 30
minutes.
10. Remove the foil and add spinach to the dish.
11. Cover again with foil and bake for an additional 8
minutes.
SAGE & PUMPKIN
CHICKEN PASTA
460 30g 63g 9g
Ingredients
2kg Pumpkin or squash 1 Tsp thyme
1 Large onion Salt and pepper to taste
5-6 Sprigs sage (leaves picked) Pasta (75g per person)
6 Garlic cloves Cooked chicken breast (50g per
125g Light cream cheese person)
1.5 Tbsp olive oil Handful of spinach
1/2 Tsp rosemary 200ml Chicken stock
10 Servings

30 Minutes 1 hour
Instructions
2. Chop the pumpkin into small chunks and add to a
roasting tray with 6 garlic cloves still in their skin.
3. Add the sage leaves and drizzle with 1 tbsp olive
oil, shaking to coat all the contents well.
4. Season generously, then roast for 40 minutes.
5. Meanwhile, sauté the onions in 1 tbsp olive oil.
6. Prepare 200ml chicken stock and leave to cool.
7. Once onions are soft and glossy, leave to cool.
8. Once the squash is cooked, leave to cool and
squeeze the garlic cloves out of their skins.
9. Along with the cooled onions and light cream
cheese, add the garlic to the blender cups (you will
need to do a few batches).
10. Then add squash and blend until thick and
creamy, adding stock bit by bit until you reach the
right consistency.
11. Cook your pasta according to pack instructions
and return to the pan with a few tbsp cooking
water.
12. Add in the sauce and stir to reheat.
13. Taste test and season well (you may need to add
quite a lot of salt!).
14. Serve with a handful of spinach and top with pre-
cooked chicken breast.
This recipe makes enough sauce for 10 portions

which you can freeze for later use.
By opting for egg pasta, you can bump up the protein

content of this dish significantly.
Dinner
SATISFYING SLOW
COOKER CHILLI
& BAKED POTATO
454 38.6g 47.7g 12.9g
Ingredients
1 Tbsp oil 3 Beef stock cubes
1 Onion, finely chopped 3 Tbsp chilli powder
3 Garlic cloves 1 Tsp salt
850g Lean mince (5% fat) 1 Tsp pepper
400g Mushrooms 1 Tsp cumin
30g Jalapeños 1 Medium baked potato
2 tins of Kidney beans 2 Tins tomatoes
70g Tomato puree
6 Servings

30 Minutes 4 Hours
Instructions
1. Add oil to a large pan on medium-high heat and
soften the onions and crushed garlic.
2. Meanwhile, blitz the mushrooms in a food
processor (or chop finely by hand).
3. Once onion is soft, turn heat to high and add the
beef mince to the pan to brown.
4. Once all meat is browned, add the mushrooms
and cook for a further 3-5 mins.
5. Transfer this mixture to the slow cooker, then add
all the remaining ingredients.
6. Mix in well then set to high for 3-4 hours or low 6-8
hours.
7. Serve with baked potatoes and salad, or rice.
8. Top with 10g light sour cream per serving.
This recipe is a big batch cook that freezes well and

tastes better if you DON’T eat it the day you make it.
So add it to your meal prep list this weekend and
stock the freezer!
You can also substitute the potato for rice or pasta or

even lentil chips if you want a light snack.
Only Chilli
293 34.3g 10.7g 12.7g
Dessert
SUMPTUOUS
STRAWBERRY FROYO
134 8.8g 26.3g 0.3g
Ingredients
160g Frozen Strawberries
100g 0% Greek Yoghurt
10g Honey
Juice of 1 lemon
15 Minutes 2 Hours
Instructions
1. Add the frozen strawberries to a mixer jar and
make a puree.
2. Take a mixing bowl and add Greek yogurt. Now
add honey to the yogurt.
3. Whisk the yogurt properly in a hand blender for
faster results and mix well.
4. Add strawberry puree to the whisked yogurt and
honey mixture and fold or lightly beat till mixed.
5. Add lemon juice to the mixture and mix well.
6. Pour the mixture into an ice cream maker and
churn according to the manufacturer’s instructions
until it reaches a soft-serve consistency.
7. Transfer the frozen yogurt to an airtight container
and freeze for at least 2 hours or until firm.
Dessert
BANANA & NUTELLA

PROTEIN PANCAKES
531 39.1g 86.6g 13.9g
Ingredients
50g Self Raising Flour
1 Medium Egg
40ml Semi Skimmed Milk
1 Scoop of Vanilla Whey Protein
5g Bicarbonate Soda
40g Banana
20g Nutella
10g Low Fat Double Cream
Instructions
1. Add self raising flour, one egg, milk, whey protein
powder, and bicarbonate soda to a bowl and
whisk until you have a thick mix.
2. Preheat a pan on medium heat and add cooking
spray.
3. Pour the batter onto the pan in small circles (about
2 tablespoons per pancake) and cook until
bubbles form on the surface of the pancake.
4. Flip the pancake over and cook for another minute
or until golden brown.
5. Repeat until all the batter is used up.
6. Once all the pancakes are cooked, stack them in
an order of your choice. You can add sliced
bananas between each pancake layer.
7. Melt Nutella in the microwave or on a pan and
drizzle it over the stack.
8. Drizzle low-fat double cream over the top of the
stack.
9. Add cream egg to the top and crack another
cream egg up and sprinkle around the bottom of
the stack.
WANT TO LOSE 5-10LBS (2.2-4.5KG) OF FAT
PER MONTH AND KEEP IT OFF FOR GOOD?
Without doing hours of boring cardio, giving up your favourite foods
or feeling overwhelmed? Sounds too good to be true, right…?
We’ve helped over 3000 women lose weight and keep it off for LIFE!
Our Body Smart Graduates now feel in control, confident, energised

and happy, all while being in the best shape of their lives.
Sound interesting? Then click this link here to book a call with my
team or me.
On the call, we’ll help you understand the Body Smart Method and
how it works, and you can see if it’s right for you.
Talk soon!
Apply
Jaymie Moran

20 Low Cal High Protein Recipe Ebook RD 1

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20 Low Cal High Protein Recipe Ebook RD 1

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High Protein

Hi, I'm Jaymie Moran, the co-founder of Body Smart Fitness.

Our mission was clear: to empower individuals by cutting through

Since then, we have positively impacted the lives of over 3,000

Curious about the secret nutritional habit shared by all our

Protein is not only immensely satiating but also boosts your

Enjoy your delicious smoked salmon omelette

These oats provide a balance of complex

The vanilla protein powder adds an extra boost of

Customize the recipe by adding additional toppings

FETA & AVOCADO

Feel free to get creative with your Feta & Avocado

Sliced cherry tomatoes, a sprinkle of black pepper,

Enjoy your flavorful and satisfying Feta & Avocado

MUSHROOM & PEPPER

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When you're ready to enjoy them, simply take a

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You can enjoy the Breakfast Casserole

BANANA & OAT

This Banana Smoothie is a quick, protein-packed

Cheers to a nutritious start to your day!

You can prep your frozen bananas at the beginning

Feel free to customize the recipe by adding

CHICKEN & AVOCADO

Feel free to customize the wrap by adding your

This protein-packed wrap is a convenient and

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You can also include other vegetables or herbs for

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Feel free to customize your falafel wraps with

WARM CAULI &

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This salad is packed with flavor, fibre, and protein

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This recipe yields approximately 2 servings

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80g chicken breast 150g tomatoes 120g mixed greens

1. Preheat the oven to 180°C.

For the tomato chutney:

1. Chop the tomatoes and onion.

For the salad:

1. Wash and dry the mixed greens.

Serve chicken goujons with tomato chutney on top

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This recipe makes enough sauce for 10 portions

By opting for egg pasta, you can bump up the protein

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This recipe is a big batch cook that freezes well and

You can also substitute the potato for rice or pasta or

BANANA & NUTELLA

Our Body Smart Graduates now feel in control, confident, energised

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