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January Recipe Pack Discover 15 easy, healthy and tasty recipes, including: breakfast, lunch, dinner, treat and smoothies
youbefitnutrition.com
Contents & Key 6 8
Peanut Granola With Blueberries
Cucumber Toast With Radishes & Sprouts
12
Celery & Herb Salad With Eggs & Anchovy Dressing
DF
Dairy Free
LC
Low Carb (20g- serve)
MP
Meal Prep/Freezer Friendly
HP
High Protein (20g+ per serve)
V
Vegetarian
Q
Quick (under 30 mins)
N
Contains Nuts
Classic Nicoise Salad
16
Mexican Chicken Bowl
18
Asparagus Baked Fries
20
Chicken Tenders With Cucumber & Avocado Dip
22
Dan Dan Noodles
24
Teriyaki Salmon With Mango Salsa
26
Air Fryer Steak Tips
28
Grilled Flank Steak With Mango Chimichurri
30
Super Green Juice
32
Keto Lemon Cheesecake Cookies
34
Chocolate & Peanut Butter Zucchini Bread
3
Gluten Free
Strawberry & Vanilla Overnight Oats
10
14
GF
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Sample Weekly Meal Planner
Breakfast
Snack
Dinner
Mexican Chicken Bowl
E.g. Super Green Juice, Keto Lemon Cheesecake Cookies, Chocolate & Peanut Butter Zucchini Bread, Peanut Granola With Blueberries
Grilled Flank Steak With Mango Chimichurri
Mexican Chicken Bowl
E.g. Super Green Juice, Keto Lemon Cheesecake Cookies, Chocolate & Peanut Butter Zucchini Bread, Peanut Granola With Blueberries
Dan Dan Noodles
Teriyaki Salmon With Mango Salsa
Mon
Strawberry & Vanilla Overnight Oats
Tue
Celery & Herb Salad with Eggs & Anchovy Dressing
Wed
Celery & Herb Salad With Eggs & Anchovy Dressing
Dan Dan Noodles
E.g. Super Green Juice, Keto Lemon Cheesecake Cookies, Chocolate & Peanut Butter Zucchini Bread, Peanut Granola With Blueberries
Cucumber Toast With Radishes & Sprouts
Asparagus Baked Fries & Chicken Tenders With Cucumber & Avocado Dip
E.g. Super Green Juice, Keto Lemon Cheesecake Cookies, Chocolate & Peanut Butter Zucchini Bread, Peanut Granola With Blueberries
Teriyaki Salmon With Mango Salsa
Fri
Cucumber Toast With Radishes & Sprouts
Asparagus Baked Fries & Chicken Tenders With Cucumber & Avocado Dip
E.g. Super Green Juice, Keto Lemon Cheesecake Cookies, Chocolate & Peanut Butter Zucchini Bread, Peanut Granola With Blueberries
Air Fryer Steak Tips
Sat
Peanut Granola With Blueberries
Classic Nicoise Salad
E.g. Super Green Juice, Keto Lemon Cheesecake Cookies, Chocolate & Peanut Butter Zucchini Bread, Peanut Granola With Blueberries
Meal Out - Enjoy!
Classic Nicoise Salad
E.g. Super Green Juice, Keto Lemon Cheesecake Cookies, Chocolate & Peanut Butter Zucchini Bread, Peanut Granola With Blueberries
Grilled Flank Steak With Mango Chimichurri
Thu
Sun
4
Lunch
Strawberry & Vanilla Overnight Oats
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Weekly Shopping List Fruits, Vegetables
Protein, Dairy
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits • strawberries • 3 lemons • 6 limes • 2 avocados • 2 mangoes • 1 green apple
Meats • 9.5 oz. (280g) shredded chicken • 2 lbs. (900g) chicken breast • 1 lb. (450g) ground pork • 2 lbs. (900g) sirloin steak • 1.5 lbs. (680g) flank steak
Grains • rolled oats • quinoa • Basmati rice
Oils • olive oil • coconut oil • Sesame oil
Nuts, Seeds • almonds • chia seeds • sesame seeds
Sweeteners • maple syrup • honey • coconut sugar • erythritol sweetener
Fish, Seafood • 9 oz (260g) salmon fillets (2 fillets)
Baking • vanilla extract • all-purpose flour • cornflour • vanilla extract • baking powder • baking soda • almond flour • cocoa powder • chocolate chips
Vegetables • 1 large bunch green onions (spring onions) • 1 bulb garlic • 4 cucumbers • 2 bunches radish • alfalfa sprouts • 3 shallots • 2 heads of celery • 1 lb. (450g) green beans • 1 lb. (450g) new potatoes • Cherry tomatoes • 4 baby lettuce • 2 onions • 1 red bell pepper • 1 head of broccoli • 1 lb. (450g) asparagus • 5 oz. (140g) shiitake mushrooms • root finger • 1 red chili • bag kale • bag spinach • 3 carrots • 2 zucchinis (courgettes)
Cold • Greek yogurt • vanilla almond milk • cream cheese • feta cheese • 11 eggs • Parmesan cheese • unsalted butter
Dried • blueberries Frozen • corn
5
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Fresh Herbs • parsley • tarragon • dill • cilantro • basil Dried Herbs, Spices • black pepper • chili powder • chili flakes • ground cumin • garlic powder • onion powder • Chinese Five spice • ground ginger • dried basil • dried oregano • dried parsley
Boxed, Canned, Condiments • peanut butter • Dijon mustard • anchovy fillets • 1x 7 oz. (220g) can tuna in olive oil • black olives • red wine vinegar • vegetable broth (or vegetable stock cubes) • 1x 14 oz. (400g) can black beans • 1x 14 oz. (400g) can chopped tomatoes • panko breadcrumbs • chipotle paste • chili paste • chili oil crunch • nori • hoisin sauce • tamari sauce • tahini • ramen noodles • fish sauce • Worcestershire sauce Misc, Other • sea salt • whole-grain sliced bread
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Peanut Granola With Blueberries Serves 8 2 cups (180g) rolled oats ½ cup (85g) almonds, chopped ½ tsp. salt ¼ cup (60ml) coconut oil ¼ cup (75g) peanut butter, smooth ¼ cup (85g) maple syrup ⅓ cup (40g) blueberries, dried
What you need to do 1. Preheat the oven to 300°F (150°C). Line a baking sheet with baking parchment. 2. In a bowl, stir together the oats, almonds and salt, then set aside. 3. In a small pot, combine the coconut oil, peanut butter and maple syrup. Place the pot over a medium heat, stirring often, until smooth, approximately 2-3 minutes. Transfer the mixture to the bowl with the oats and stir until everything is well combined. 4. Now spread the mixture out on the prepared baking sheet. Place the baking sheet into the oven and bake for 25 minutes, stirring twice throughout the bake, until the granola is golden. 5. Remove the baking sheet from the oven and set aside to cool completely, before stirring in the dried blueberries. 6. The granola can be stored in an airtight container at room temperature for up to 2 weeks.
Note: Serving of 8 makes 3 ½ cups or 400g. DF
myfitnesspal
LC
MP
V
N
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
28 mins
168
11
16
4
2
06330811 *Nutrition per serving
7
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Strawberry & Vanilla Overnight Oats Serves 3 1 cup (285g) Greek yogurt
1 cup (240ml) vanilla almond milk, unsweetened 1 tbsp. honey 1 cup (165g) strawberries, sliced 1 ½ (135g) cup rolled oats
What you need to do 1. Place the Greek yogurt, almond milk, honey and strawberries into a blender and blend until smooth. 2. Transfer the mixture into a medium-sized bowl and stir through the chia seeds and vanilla extract. Now add in the rolled oats and place in the refrigerator for at least 2 hours or overnight. 3. To serve, top with more fresh strawberries.
3 tbsp. chia seeds 1 tsp. vanilla extract
MP
myfitnesspal
V
N
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
2 hrs
298
6
46
16
6
06351039 *Nutrition per serving
9
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Cucumber Toast With Radishes & Sprouts Serves 4 4 oz. (125g) cream cheese, room temperature 2 oz. (60g) feta cheese, room temperature 2 tbsp. green onion, sliced ½ tsp. garlic, minced 4 slices whole-grain bread, toasted
What you need to do 1. In a small bowl, combine the cream cheese, feta cheese, green onion, and garlic. Season to taste with salt and pepper and mix well.
2. Toast your bread and then spread the cream cheese mixture evenly between the 4 slices of toast. 3. Top with the cucumber, radishes and sprouts. Season with a little more salt and pepper and serve.
½ cucumber, sliced 2 radishes, sliced ¼ cup (10g) alfalfa sprouts, or other salt & black pepper
LC
myfitnesspal
V
Q
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
0 mins
218
15
16
7
2
00777193 *Nutrition per serving
11 www.youbefitnutrition.com
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Celery & Herb Salad With Eggs & Anchovy Dressing Serves 4 For the salad:
4 eggs 1 head celery, leaves trimmed, ribs sliced 1 bunch radishes, sliced ½ cup (12g) parsley, chopped 2 tbsp. tarragon, chopped 2 tbsp. dill, chopped
For the dressing:
1 small shallot, chopped 1 tbsp. Dijon mustard juice of 1 lemon 4 anchovy fillets, in olive oil ½ tsp. salt
What you need to do 1. Place the eggs into a small pot and add cold water to cover the eggs by 1 inch (2.5 cm). Bring the pan to a boil over a high heat, then remove the pan from the heat and cover. Set aside to stand for 15 minutes. Drain the eggs, then transfer to a bowl of cold water and allow the eggs to cool. Once cool, peel the eggs and cut them in half. 2. Meanwhile, make the dressing by pulsing the shallot, Dijon mustard, lemon juice, anchovies, salt and pepper in a blender, until smooth. With the motor running, add the olive oil in a slow, steady stream and blend until well combined. 3. In a large bowl, combine the celery, radishes, parsley, tarragon, and dill. Drizzle with some of the salad dressing and toss to coat. Divide between bowls and top with the hard boiled eggs. 4. To serve, drizzle with more dressing and season to taste.
¼ tsp. black pepper ½ cup (120ml) extra-virgin olive oil
GF
myfitnesspal
DF
LC
MP
V
Q
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
0 mins
351
33
6
9
2
02398761 *Nutrition per serving
13 www.youbefitnutrition.com
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Classic Nicoise Salad Serves 6 4 large eggs 1 lb. (450g) green beans, ends trimmed 1 lb. (450g) potatoes, washed 1 cup (150g) cherry tomatoes 4 baby lettuce, leaves separated 1x 7 oz. (220g) can tuna in olive oil 12 anchovy fillets ⅓ cup (60g) black olives ¼ cup (60ml) olive oil 2 tbsp. red wine vinegar ½ tsp. salt
What you need to do 1. Place the eggs into a small pot and add cold water to cover the eggs by 1 inch (2.5cm). Bring the pan to a boil over a high heat, then remove the pan from the heat and cover. Set aside to stand for 15 minutes. Drain the eggs, then transfer to a bowl of cold water and allow the eggs to cool. Once cool, peel the eggs and cut them in half. 2. Meanwhile, bring another pot of water to a boil over mediumhigh heat. Add the green beans and cook for 3-4 minutes, until tender. Using a strainer, scoop out the beans and transfer them to a colander. Rinse under running cold water and set aside. 3. Now add the potatoes to the boiling water and cook until tender, approximately 10 minutes. Drain the potatoes and rinse under running cold water until cool enough to handle. Cut the potatoes into halves or quarters. 4. Halve the tomatoes and arrange the lettuce leaves on a large platter. Distribute the green beans, potatoes, tomatoes, tuna, and egg halves around the lettuce. Scatter the anchovies and olives over the potatoes. Drizzle the salad with the olive oil and vinegar. Sprinkle ½ teaspoon each salt and pepper and serve.
½ tsp. black pepper
GF
myfitnesspal
DF
LC
MP
HP
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
25 mins
310
17
20
20
4
05846559 *Nutrition per serving
15 www.youbefitnutrition.com
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