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TYG RECIPE BOOK
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IMPORTANT NOTES
This recipe book includes recipes for breakfast, lunch, dinner and snacks Pay attention to serving sizes. Consider where you can make extra for meal prep options The recipes are designed to allow easy ingredient swaps to suit your taste, for example, swapping certain vegetables or proteins. If you are vegan or vegetarian, there are recipes catering to both. Many can also be modified to suit these dietary requirements with a few adjustments, such as swapping fish for tofu or chickpeas in the fish taco bowls or removing chicken in the kale pesto pasta. For questions about the recipes, please contact our nutritionist Nicolette at nicolette@theyardgym.com.au
nicolette@theyardgym.com.au
nicolette@theyardgym.com.au
Cinnamon Pear Overnight Oats
8 hours
Oats (rolled)
Add all of the ingredients to a large bowl or container. Stir to combine. Place in the fridge for eight hours or overnight.
Unsweetened Almond Milk Vanilla Protein Powder
Chia Seeds Cinnamon
Divide the oats evenly between bowls or containers and enjoy!
Pear (chopped)
Refrigerate in an airtight container for up to four days. One serving is approximately two cups. Drizzle with maple syrup and/or nut butter.
377 9g 62g 15g 18g 18g 2mg
Fiber
Sugar
Cholesterol
Sodium
145mg
Vitamin A Vitamin C
421IU
8mg
Calcium
516mg
Iron
3mg
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English Muffin Breakfast Pizzas
15 minutes
Egg Whites
Add the egg whites to a cold saucepan. Place over low to low-medium heat and stir continuously with a heat-safe spatula until fluffy and cooked through, about 10 minutes.
Water
Baby Spinach English Muffin (sliced in half) Salsa Mozzarella Cheese
Heat the water in a pan and add the spinach. Cook for about one to two minutes or until wilted.
(shredded)
Top the English muffin slices with spinach, scrambled egg whites, salsa, and mozzarella. Broil in the oven until the cheese is melted and golden brown. Enjoy!
253 6g 33g 10g 3g 23g
Best enjoyed immediately. Can be refrigerated in an airtight container for up
to two days.
Fiber
Sugar
Use gluten-free bread, rice cakes, or brown rice tortillas instead of English
muffins.
Cholesterol
25mg
Salt, crushed red pepper flakes, dried parsley, fresh basil and/or
Sodium
798mg 4572IU
dried oregano. Top with your favorite pizza toppings.
Vitamin A Vitamin C
13mg
Use scrambled tofu and vegan cheese instead. One English muffin is roughly two ounces or 57 grams.
Calcium
245mg
Iron
3mg
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Egg, Feta & Avocado Breakfast Tacos
10 minutes
Butter Egg (whisked)
Warm the butter in a pan over medium heat. Add the whisked eggs to the pan and season with the everything bagel seasoning. Scramble until the eggs are cooked to your liking. To assemble the tacos, place the tortillas onto a plate and evenly divide the scrambled eggs, feta, avocado, onions, and hot sauce between the tortillas. Enjoy!
Everything Bagel Seasoning (plus
more for garnish) Corn Tortilla (small, warmed) Feta Cheese (crumbled) Avocado (medium, sliced) Green Onion (chopped) Hot Sauce
Best enjoyed immediately but can be refrigerated in an airtight container for
up to three days.
Top with microgreens, baby spinach, or arugula.
Use grain-free tortillas. Omit the cheese and use oil to cook the eggs or use plant-based cheese and
572 35g 36g
butter instead.
Fiber
6g
Sugar
1g 27g
Cholesterol
602mg 956mg 1640IU
Sodium
Vitamin A Vitamin C
7mg
Calcium
482mg
Iron
4mg
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Egg & Spinach on Toast
15 minutes
Egg
Bring a pot of water to a boil. Once boiling, reduce the heat slightly and add the egg. Cook for 6 1/2 minutes for a soft-boiled egg. Once the egg is done, add to a bowl of ice water and set aside. Meanwhile, heat the oil in a skillet over medium heat. Add garlic and chili flakes and sauté for a minute. Add spinach and cook for two to three minutes or until soft. Season with salt and pepper.
Extra Virgin Olive Oil
Garlic (cloves, sliced) Chili Flakes Baby Spinach Sea Salt (to taste)
Sourdough Bread (toasted)
Add the spinach to the toast. Peel the egg, slice it in half, and place it on top of the spinach. Enjoy!
234 7g 28g
Best enjoyed immediately. Add onion and tomatoes. Use gluten-free bread instead.
Fiber
2g
Sugar
0g 13g
Cholesterol
186mg 637mg 4021IU
Sodium
Vitamin A Vitamin C
14mg 78mg
Calcium
Iron
3mg
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Blueberry Banana Protein Pancakes
15 minutes
Egg
In a mixing bowl or blender, mix the egg, protein powder, flax seed, banana, almond milk, cinnamon and oats.
Protein Powder Ground Flax Seed
Banana
Stir blueberries into mixture.
Unsweetened Almond Milk Oats Cinnamon Blueberries Coconut Oil Maple Syrup
Heat coconut oil in a frying pan over medium-low heat. Pour in batter and cook pancakes about 2 minutes per side, or until they're firm enough to flip.
Serve topped with blueberries, maple syrup and sprinkle with cinnamon.
Refrigerate in an airtight container for up to three days. Freeze for up to two
months. Reheat in a pan or in the toaster.
284 8g 39g
One serving is approximately one large pancake or two small pancakes. Swap out the egg(s) for flax eggs. For every 1 egg, replace it with 1 tbsp
Fiber
5g
ground flax seed mixed with 3 tbsp water.
Sugar
21g 16g
Cholesterol
95mg 63mg 202IU
Sodium
Vitamin A Vitamin C
7mg
Calcium
133mg
Iron
2mg
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One Pan Steak & Eggs
30 minutes
Parsley (chopped) Mint Leaves (chopped)
In a small bowl combine the parsley, mint, garlic, oil, and lemon juice. Set it aside.
Garlic (cloves, minced)
Extra Virgin Olive Oil Lemon Juice Ribeye Steak, Boneless
Pat the steak very dry with paper towel. Season with salt and pepper.
Heat a cast-iron skillet over medium heat until hot. Place the steak in the middle of the skillet and cook for 10 to 12 minutes, flipping and turning every two to three minutes, until a dark crust has formed on both sides and the steak is cooked to your liking. Remove and let rest for about 10 minutes. In the same skillet, crack the eggs, season with salt and pepper, and cook until the whites are set and the yolk is cooked to your liking. Take the skillet off the heat.
(room temperature) Sea Salt & Black Pepper (to taste) Egg
320 21g 4g
Spoon the parsley sauce over the steak and eggs. Serve and enjoy!
Fiber
0g
Sugar
0g 29g
Cholesterol
258mg 173mg
Best served immediately. Store steak and eggs separate from the sauce in an airtight container in the fridge for up to two days. Reheat in skillet for the best result. Cook the steak with rosemary and thyme. Use cilantro instead. Omit or use tarragon or dill.
Sodium
Vitamin A Vitamin C
610IU
8mg
Calcium
46mg
Iron
4mg
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Chicken & Sweet Potato Quinoa Bowls
40 minutes
Quinoa (dry, rinsed) Sweet Potato (medium, cubed)
Cook the quinoa according to package directions.
Chicken Thighs (boneless,
Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
skinless)
Extra Virgin Olive Oil (divided)
Sea Salt & Black Pepper (to taste) Balsamic Vinegar (divided) Asparagus (woody ends trimmed, chopped) Dijon Mustard Maple Syrup Goat Cheese (crumbled)
Place the sweet potato and chicken on the baking sheet. Drizzle with 1/3 of the oil and season with salt and pepper. Add half of the balsamic vinegar to the chicken. Toss well to combine and spread everything out evenly. Transfer to the oven and bake for 20 minutes. Add the asparagus to the baking sheet, adding a bit more oil, salt, and pepper. Return to the oven for 12 to 14 minutes longer or until everything is cooked through. Let the chicken rest for five minutes and then chop into bite-sized pieces.
Meanwhile, combine the remaining oil, remaining balsamic, dijon, and maple syrup in a jar. Shake vigorously to combine.
654 35g 40g
Divide the quinoa, chicken, sweet potato, and asparagus into bowls and drizzle the dressing on top. Add goat cheese and enjoy!
Fiber
7g
Sugar
8g 45g
Cholesterol
170mg 348mg
Sodium
Refrigerate in an airtight container for up to three days. Keep the dressing
Vitamin A Vitamin C
10279IU
and goat cheese separate and add on top when ready to eat.
9mg
Calcium
101mg
One serving is approximately 1/3 cup of cooked quinoa, one cup of sweet
Iron
6mg
potato and asparagus and 3/4 cup of chopped chicken. Let the chicken marinate for a few hours.
Seeds, nuts or fresh herbs such as parsley.
Use a dairy-free soft cheese, or omit.
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Grilled Pork Vermicelli Bowl
1 hour 20 minutes
Pork Shoulder, Boneless
Place the sliced pork inside of a large baking dish or large zipper-lock bag. In a small bowl, combine half of the coconut sugar, 1/3 of the fish sauce, tamari, oil, and garlic, and whisk well. Pour over the pork and toss well to mix everything. Let it marinate for one hour.
(thinly sliced)
Coconut Sugar (divided) Fish Sauce (divided) Tamari Avocado Oil
Cook the rice vermicelli noodles according to the directions on the package. Rinse under cold water and drain. Set aside.
Garlic (clove, chopped)
Rice Vermicelli Noodles
Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment paper. Place the pork on the baking sheet and cook for 15 minutes, or until just about cooked through. Turn the oven to broil and place the pork back in the oven to broil about four to five minutes, flipping halfway through, until charred and cooked through. Meanwhile, combine the remaining coconut sugar, fish sauce, water, rice vinegar, and lime juice in a medium-sized bowl and whisk to combine until the sugar is dissolved. Divide the noodles into bowls along with the cucumber, carrot, cilantro, and green onion. Top with the sliced pork. Serve with the dipping sauce and spoon it over top of each bowl. Enjoy!
Water Rice Vinegar Lime Juice
Cucumber (sliced) Carrot (shredded)
Cilantro (roughly torn) Green Onion (sliced)
510 13g 58g
Fiber
2g
Sugar
13g 36g
Refrigerate in an airtight container for up to three days. Add chili flakes or Thai chilis to the pork and/or dipping sauce. Top with crushed peanuts and/or fresh mint.
Cholesterol
91mg
Sodium
1427mg
Vitamin A Vitamin C
5555IU
8mg
Calcium
49mg
Iron
2mg
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Quinoa, Brussels Sprouts & Sweet Potato Bowl
25 minutes
Brussels Sprouts (trimmed,
Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
halved) Sweet Potato (medium, cubed) Extra Virgin Olive Oil Harissa Quinoa (dry)
Toss the Brussels sprouts and sweet potato with the oil and harissa. Spread the vegetables evenly onto the baking sheet. Cook for 20 to 25 minutes, stirring once halfway through, until tender and starting to brown.
Baby Spinach (finely chopped) Hummus Water (warm) Avocado (medium, sliced) Pumpkin Seeds (toasted)
Meanwhile, cook the quinoa according to package directions. Once cooked, stir in the spinach.
Prepare the dressing by mixing the hummus and the water.
Divide the quinoa, Brussels sprouts, potatoes, and avocado into each bowl. Top with the hummus dressing and pumpkin seeds. Enjoy!
512 26g 59g 14g 5g 16g 0mg
Refrigerate in an airtight container for up to three days. Store the dressing
Fiber
separately.
Sugar
One serving is equal to approximately one cup of the quinoa and spinach mix, one cup of the roasted vegetables, a 1/4 avocado and three tablespoons hummus dressing. Cook the quinoa in broth.
Cholesterol
Sodium
207mg
Vitamin A Vitamin C
11379IU
86mg
Calcium
117mg
Iron
6mg
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Grilled Teriyaki Chicken Salad
35 minutes
Chicken Breast (boneless,
Brush the chicken with teriyaki sauce and let it marinate for five minutes.
skinless)
Teriyaki Sauce Mayonnaise
Preheat the grill to medium-high heat.
Sesame Oil Soy Sauce
In a small bowl, mix together the mayonnaise, sesame oil, and soy sauce.
Baby Spinach Cucumber (medium, sliced) Orange Bell Pepper (large, sliced) Snap Peas (sliced) Almonds (roasted, chopped)
Grill the chicken for 16 to 20 minutes or until cooked through. Flip the chicken every two to three minutes to evenly cook. Let it rest for five minutes.
Divide the spinach, cucumber, bell pepper, and peas evenly between plates. Top with grilled chicken. Drizzle the mayonnaise dressing on top and top with chopped almonds. Enjoy!
459 31g 15g
Refrigerate in an airtight container for up to three days. One serving is approximately two cups of salad with chicken. Add fresh herbs like cilantro or basil. Add green onions.
Fiber
4g
Sugar
6g 32g
Cholesterol
94mg
Sodium
1091mg 3382IU 102mg
Vitamin A Vitamin C
Calcium
103mg
Iron
3mg
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Nicoise Salad
30 minutes
Mini Potatoes (halved)
In a medium pot, add the potatoes and cover them with cold water. Bring to a boil and cook for ten minutes or until fork-tender. Drain the potatoes and transfer them immediately to an ice bath to cool down. Set the asparagus in a steaming basket over boiling water and cover. Steam for about three to five minutes or until fork tender. Transfer them immediately to an ice bath to cool down.
Asparagus (trimmed) Lemon Juice Extra Virgin Olive Oil Fresh Dill (chopped, plus extra
for optional garnish) Sea Salt & Black Pepper (to taste) Tuna (drained)
In a small bowl, combine the lemon juice, oil, and dill. Season with salt and pepper.
Cherry Tomatoes (halved)
Radishes (quartered)
Arrange the tuna, cherry tomatoes, radishes, avocado, cucumber, cooked potatoes, and asparagus on a serving platter. Top with red onion and garnish with extra dill if using. Spoon the dressing on top and enjoy!
Avocado (sliced) Cucumber (medium, sliced) Red Onion (sliced)
Refrigerate the dressing and salad separately in an airtight container for up to
three days.
323 18g 30g
One serving is equal to approximately 2 1/2 cups salad. Add mustard to the dressing. Nicoise salad has many different varieties. You can add boiled egg, olives, green beans, and lettuce. You can also omit ingredients like avocado or radishes. One can of tuna is equal to 165 grams or 5.8 ounces, drained.
Fiber
9g
Sugar
6g 14g
Cholesterol
15mg
Sodium
129mg 1364IU
Vitamin A Vitamin C
46mg 69mg
Calcium
Iron
4mg
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Chicken Salad Wrap
10 minutes
Chicken Breast, Cooked
In a medium-sized bowl, add the chicken, celery, onion, parsley, Greek yogurt, lemon juice, zest, salt, and pepper. Mix well to incorporate.
(shredded)
Celery (finely chopped) Red Onion (finely chopped) Parsley (finely chopped) Plain Greek Yogurt
Add the arugula and chicken salad mixture to the tortilla. Roll up the wrap tightly and enjoy!
Lemon (juiced, zested) Sea Salt & Black Pepper (to taste) Arugula Brown Rice Tortilla
Refrigerate the chicken in an airtight container for up to three days. One serving is one wrap. Use dairy-free, unsweetened yogurt or replace the yogurt with mayonnaise.
383 7g 36g
Fiber
5g
Sugar
7g 43g
Cholesterol
124mg 295mg 1211IU
Sodium
Vitamin A Vitamin C
22mg
Calcium
144mg
Iron
2mg
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One Pan Beef, Broccoli & Sweet Potato
30 minutes
Sesame Oil Sweet Potato (medium, cubed) Red Bell Pepper (medium, chopped) Garlic (clove, chopped) Extra Lean Ground Beef Sea Salt & Black Pepper (to taste) Broccoli (cut into small florets) Green Onion (chopped) Tamari Sesame Seeds
Heat the oil in a large pan over medium-high heat. Add the potatoes to the pan and cook for four to five minutes until starting to soften.
Add the bell pepper and garlic to the pan and sauté for two minutes. Add the beef and cook for three to four minutes, or until the beef is cooked through, breaking it up as it cooks. Season with salt and pepper.
Stir in the broccoli, green onions, tamari, and sesame seeds. Cook for three to five minutes or until the broccoli is tender, stirring as needed.
Divide evenly between bowls and enjoy!
Refrigerate in an airtight container for up to three days. One serving is approximately two cups. Add a seasoning blend of choice. Serve over rice or potatoes. Use any ground meat or meat substitute of choice.
509 27g 27g
Fiber
7g
Sugar
8g 41g
Cholesterol
111mg
Sodium
1191mg 12636IU
Vitamin A Vitamin C
163mg 152mg
Calcium
Iron
6mg
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Ground Beef, Vegetables & Cauliflower Rice
40 minutes
Extra Virgin Olive Oil (divided) Bok Choy (baby, halved) Cauliflower Rice Shallot (sliced) Extra Lean Ground Beef
Heat half of the oil in a pan over medium-high heat. Add the bok choy and cook until browned on both sides, about five minutes. Remove and set aside.
In the same pan, add the cauliflower rice. Cook and stir occasionally, for about five to seven minutes or until desired doneness. Remove and set the cauliflower rice aside. Add the remaining oil to the pan. Add the shallot and ground beef and cook for five minutes, breaking the meat up as it cooks. Add the carrot, green onion, coconut sugar, coconut aminos, and salt. Stir and cook for another 10 minutes or until everything has cooked through.
Carrot (small, julienned)
Green Onion (roughly
chopped)
Coconut Sugar
Coconut Aminos Sea Salt
Serve the beef with cauliflower rice and bok choy. Enjoy!
405 21g 18g
Refrigerate in an airtight container for up to three days. One serving is equal to approximately one cup of cauliflower rice, one cup
Fiber
5g
of beef mixture, and 1 1/2 cups of bok choy. Top with cilantro.
Sugar
11g 33g
Cholesterol
92mg
Sodium
778mg
Vitamin A Vitamin C
10527IU
95mg
Calcium
175mg
Iron
5mg
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Lamb & Broccoli with Couscous
35 minutes
Couscous (dry) Extra Virgin Olive Oil Leeks (medium, sliced) Ground Lamb Garlic (clove, minced) Sea Salt & Black Pepper (to taste) Broccoli (cut into florets) Lemon (juiced, plus extra for serving) Parsley (chopped)
Cook the couscous according to the package directions.
Heat the oil in a pan over medium heat. Add the leeks and cook for about 15 minutes, stirring frequently.
Add the lamb and garlic, stirring and breaking it up as it cooks for about 10 minutes. Season with salt and pepper then add the broccoli. Cook for another five minutes. Remove from the heat and stir in the lemon juice.
Divide the couscous and lamb mixture between serving plates. Top with parsley and more lemon juice if desired. Enjoy!
Refrigerate in an airtight container for up to three days. One serving is approximately 1/2 cup couscous and 1 1/3 cup lamb
640 36g 46g
mixture.
Fiber
5g
Add spinach and bell pepper.
Sugar
3g 32g
Cholesterol
104mg 121mg 1328IU
Sodium
Vitamin A Vitamin C
74mg
Calcium
100mg
Iron
4mg
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Steak with Oven-Roasted Vegetables
25 minutes
Ribeye Steak, Bone-in (room
Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper.
temperature) Sea Salt & Black Pepper (to taste)
Extra Virgin Olive Oil (divided) Butter
Pat the steak very dry with a paper towel. Season liberally with salt and pepper.
Garlic (cloves, smashed)
Heat a cast-iron skillet over medium heat until hot. Add 2/3 of the oil. Place the steak in the middle of the skillet and cook for 13 to 15 minutes, flipping and turning every two to three minutes, until a dark crust has formed on both sides. Reduce the heat and add the butter, garlic, and rosemary, and spoon over the top of the steak until the garlic is slightly browned. Remove and let rest for at least 10 minutes before slicing. Meanwhile, toss the brussels sprouts and green beans with the remaining oil, salt, and pepper. Place in the oven and bake until crispy, about 15 to 18 minutes. Divide the vegetables and steak onto plates. Enjoy!
Rosemary (fresh, chopped) Brussels Sprouts (trimmed and
halved)
Green Beans (washed, trimmed)
566 38g 22g
Fiber
8g
Sugar
7g 40g
Refrigerate in an airtight container for up to three days. Omit the butter. This recipe was tested with a 2-inch (5 cm) steak. Adjust the cooking time as
Cholesterol
124mg 182mg 1913IU
Sodium
Vitamin A Vitamin C
needed based on the thickness of the steak. Use avocado oil.
94mg
Calcium
113mg
Iron
7mg
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Grilled Sweet Chili Chicken & Veggie Skewers
55 minutes
Chicken Breast (boneless,
In a large bowl, add the chicken, bell peppers, onion, oil, sweet chili sauce, salt, and pepper. Mix to combine. Marinate for 30 minutes covered at room temperature.
skinless, cut into cubes) Yellow Bell Pepper (medium, chopped) Red Bell Pepper (medium, chopped) Red Onion (cut into chunks) Avocado Oil Sweet Chili Sauce Sea Salt & Black Pepper (to taste) Barbecue Skewers
Preheat the grill to medium-high heat. Thread the chicken and vegetables onto the barbecue skewers.
Place the skewers onto the grill and cook for five to six minutes per side or until the chicken is cooked through and the vegetables are charred. Serve and enjoy!
Refrigerate in an airtight container for up to three days. One serving is equal to two 7-inch (18 cm) skewers.
347 14g 20g
Brush more sweet chili sauce onto the skewers once they are cooked. If using wooden skewers, be sure to soak in water for at least 30
Fiber
2g
minutes before grilling.
Sugar
13g 36g
Cholesterol
110mg 206mg 1412IU 168mg
Sodium
Vitamin A Vitamin C
Calcium
30mg
Iron
1mg
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Za'atar Chicken, Cauliflower & Leeks
40 minutes
Cauliflower (small, cut into
Preheat the oven to 375ºF (190ºC). Place parchment paper on a baking sheet.
florets) Leeks (thinly sliced) Za'atar Spice
Toss the cauliflower, leeks, za'atar, oil, and chicken together in a bowl to coat well.
Extra Virgin Olive Oil Chicken Breast (boneless,
Put the veggies in the middle of the parchment paper and place the chicken on top. Fold the top of the parchment over and fold in the sides of the parchment paper to seal it well. Cook in the oven for 25 to 30 minutes or until the chicken is cooked through.
skinless)
Parsley (chopped)
Lemon (juiced)
Divide the ingredients evenly between plates. Garnish with parsley and lemon juice. Enjoy!
319 13g 22g
Refrigerate in an airtight container for up to three days. One serving is approximately one cup of chicken and two cups of
Fiber
7g
Sugar
8g 32g
vegetables.
Cholesterol
82mg
Sodium
269mg
Vitamin A Vitamin C
883IU
163mg
Calcium
99mg
Iron
4mg
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Grilled Turkey Burger with Avocado & Corn Salsa
25 minutes
Extra Lean Ground Turkey
In a bowl, combine together the turkey, half of the red onion, and half of the cilantro. Mix well and season with salt and pepper.
Red Onion (small, diced,
divided)
Cilantro (chopped, divided) Sea Salt & Black Pepper (to taste) Corn Avocado (medium, chopped) Extra Virgin Olive Oil Lime (juiced) Whole Wheat Bun (toasted)
Form the mixture into even patties and preheat the grill to medium heat.
Add the patties to the grill and cook for six to seven minutes per side or until cooked through.
Meanwhile, in a bowl mix together the corn, avocado, oil, and lime juice. Season with salt and pepper.
Divide the turkey burgers into the buns. Top with the corn salsa and enjoy!
501 26g 42g
Refrigerate the ingredients in separate airtight containers. The salsa is best
Fiber
8g
served fresh. Refrigerate the burgers for up to three days. One serving is equal to one turkey burger. Add tomato and lettuce to the burger. Use a gluten-free bun instead.
Sugar
7g 30g
Cholesterol
84mg
Sodium
345mg
Vitamin A Vitamin C
367IU 16mg 83mg
One bun is equal to approximately 57 grams or two ounces.
Calcium
Iron
3mg
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Fish Taco Bowls
20 minutes
Cod Fillet
Pat the cod dry with a paper towel. Add 1/5 of the oil, turmeric, garlic powder, and 1/2 of the salt to the cod. Rub the spices into the cod and set it aside.
Extra Virgin Olive Oil (divided) Turmeric (ground) Garlic Powder Sea Salt (divided) Lime Juice
Heat a skillet over medium heat and then add the cod. Cook for four minutes per side, or until cooked through. Remove and let cool and then flake and set aside.
Cilantro (finely chopped) Romaine (large, chopped) Cherry Tomatoes (halved)
Using a blender or immersion blender, blend the remaining oil, lime juice, cilantro, and remaining salt until smooth.
Divide the romaine evenly between bowls and top with the fish, tomatoes, mango, and avocado. Add the dressing and enjoy!
Mango (peeled and cubed) Avocado (sliced)
Refrigerate in an airtight container for up to two days. Add jalapeno to the dressing before blending and purée. Add a touch of
523 34g 28g
honey to the dressing to for a bit of sweetness.
Add crushed tortilla chips to the salad for crunch. Finely chop the cilantro and shake the dressing ingredients together in a jar. One cod fillet is equal to 231 grams or eight ounces.
Fiber
8g
Sugar
18g 31g
Cholesterol
66mg
Sodium
491mg 6758IU
Vitamin A Vitamin C
61mg 72mg
Calcium
Iron
2mg
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Poached Salmon & Asparagus
25 minutes
Lemon (half juiced, half wedges) Garlic (clove, finely sliced)
In a large pan, add the lemon juice, garlic, dill, and parsley. Pour the broth over top.
Fresh Dill (sprigs, plus more for
Bring to a simmer over medium heat. Season the salmon with salt and pepper and place skin side down in the pan.
serving)
Parsley (sprigs, plus more for
serving)
Cover and simmer for five minutes. Add the asparagus and cook, covered, for two more minutes, or until the salmon is cooked through, and the asparagus is tender.
Vegetable Broth
Salmon Fillet (skin on) Sea Salt & Black Pepper (to taste) Asparagus (trimmed)
Divide the salmon and asparagus evenly between plates. Serve with lemon wedges and chopped fresh herbs (optional). Enjoy!
264 8g 9g
Refrigerate in an airtight container for up to three days. One serving is approximately one cup of asparagus and one salmon fillet. Add shallots to the poaching liquid. Serve with your favorite grains.
Fiber
3g
Sugar
4g 41g
Cholesterol
87mg
Sodium
465mg 1916IU
Vitamin A Vitamin C
23mg 61mg
Calcium
Iron
4mg
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Coconut Curried Shrimp with Broccoli
25 minutes
Coconut Oil Yellow Onion (medium, chopped) Garlic (clove, minced) Ginger (minced or grated) Curry Powder Sea Salt Canned Coconut Milk Broccoli (cut into florets) Shrimp (raw, deveined, peeled and tails removed) Lime (optional)
Heat the coconut oil over medium heat. Add the onion and cook for three to five minutes or until the onion has softened. Add the garlic, ginger, and curry powder and cook for another minute. Stir in the coconut milk.
Bring the sauce to simmer then add the broccoli. Cook for five to seven minutes or until the broccoli is fork tender.
Add in the shrimp and cook for two to three minutes more until the shrimp are opaque and cooked through.
Remove the pot from the heat and stir in the lime juice (if using) and season with additional salt if needed. Divide between plates or bowls and enjoy!
Refrigerate in an airtight container for up to three days. Add other dried herbs and spices like cumin, chili powder, or coriander. Serve with cilantro, red pepper flakes, or extra lime wedges. Add carrots and spinach. Cauliflower rice, brown rice, jasmine rice, or quinoa.
479 30g 16g
Fiber
5g
Sugar
6g 39g
Cholesterol
274mg 562mg
Sodium
Vitamin A Vitamin C
573IU 86mg
Calcium
191mg
Iron
3mg
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Harissa Mushroom Shawarma
20 minutes
Oyster Mushrooms
Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
Barbecue Skewers Harissa
Thread the mushrooms onto the skewers. Brush the harissa all over the mushrooms and season with salt. Bake in the oven for 12 to 15 minutes or until cooked through.
Sea Salt Tzatziki
Pickled Red Onions
Parsley Feta Cheese (crumbled) Whole Wheat Pita (warmed)
Divide the mushrooms, tzatziki, pickled onion, parsley, and feta cheese between the pita bread and enjoy!
Best enjoyed immediately after assembling. Refrigerate ingredients
separately in airtight containers for up to two days. One serving is equal to one wrap.
265 7g 44g
Add lemon juice, mixed greens, and/or tomato. Use a gluten-free pita. Use vegan tzatziki and omit feta or use plant based cheese.
Fiber
6g
Sugar
5g 12g
Cholesterol
15mg
Sodium
860mg
Vitamin A Vitamin C
534IU
7mg
Calcium
144mg
Iron
3mg
nicolette@theyardgym.com.au
Kale Pesto Chicken Pasta
30 minutes
Rigatoni Kale Leaves Basil Leaves (chopped) Lemon Juice Extra Virgin Olive Oil Parmigiano Reggiano (finely
Cook the pasta according to the package directions.
In a food processor add the kale, basil, lemon juice, oil, parmesan cheese, and sunflower seeds. Blend until a creamy pesto forms. Set aside.
Heat a large non-stick pan over medium heat. Add the onions and garlic, stirring for two minutes. Add a splash of water as needed to prevent sticking. Add the chicken and continue cooking for six to eight minutes or until the chicken is cooked through.
grated, more for garnish) Sunflower Seeds Yellow Onion (medium, chopped) Garlic (cloves, finely chopped) Chicken Thighs (boneless, skinless, sliced)
Add the kale pesto and the pasta to the pan. Toss to combine.
Top with extra parmesan cheese, if desired. Enjoy!
567 27g 46g
Refrigerate in an airtight container for three days. One serving is approximately two cups.
Fiber
5g
Sugar
4g 36g
Cholesterol
119mg 208mg 1166IU
Sodium
Vitamin A Vitamin C
19mg
Calcium
237mg
Iron
5mg
nicolette@theyardgym.com.au
Falafel Bowl
20 minutes
Frozen Falafel Couscous (dry, uncooked) Mixed Greens
Cook the falafel and couscous separately, according to each package direction.
Add the mixed greens, cucumber, and radishes to a bowl. Add the couscous and falafel and top with the tzatziki. Enjoy!
Cucumber (small, sliced) Radishes (thinly sliced) Tzatziki
Refrigerate in an airtight container for up to two days. One serving is equal to approximately two cups. Use vegan tzatziki.
469 16g 63g
Add feta and lemon juice. Use quinoa or rice instead.
Fiber
3g
Sugar
3g 18g 5mg
Cholesterol
Sodium
309mg
Vitamin A Vitamin C
190IU
9mg
Calcium
138mg
Iron
4mg
nicolette@theyardgym.com.au
Sweet Chili Chicken Summer Rolls
25 minutes
Rice Vermicelli Noodles
Cook the rice vermicelli noodles according to the directions on the package. Rinse under cold water and drain. Set aside.
Rice Paper Wraps Basil Leaves Cucumber (medium, julienned) Carrot (medium, julienned) Chicken Breast, Cooked (shredded) Lime (medium, juiced) Sweet Chili Sauce
Soften a sheet of rice paper underwater by submerging it in a shallow dish for five seconds. Transfer to a plate. Arrange the vermicelli, basil, cucumber, carrot, and chicken breast near the bottom of the wrap. Fold the bottom over the filling, then fold the sides. Tightly roll the rice paper until it is completely wrapped. Transfer to a separate plate and repeat this process until all ingredients are used up.
Squeeze lime juice on top, dip into the sauce and enjoy!
266 2g 45g
Best enjoyed immediately. Refrigerate in an airtight container for up to two days. Separate the rolls with a damp cloth or lettuce leaves to prevent sticking.
Fiber
2g
Sugar
7g 16g
One serving is equal to two summer rolls. Add lettuce, cabbage, and/or cilantro. Use any other sauce of your choice.
Cholesterol
52mg
Sodium
147mg 2928IU
Vitamin A Vitamin C
7mg
Calcium
31mg
Iron
1mg
nicolette@theyardgym.com.au
Chocolate Protein Muffins
30 minutes
Soy Milk Unsweetened Coconut Yogurt Apple Cider Vinegar Vanilla Extract Oat Flour Chocolate Protein Powder
Preheat the oven to 350ºF (175ºC). Line a muffin tray with liners or use a silicone muffin tray.
In a large bowl, combine the milk, yogurt, apple cider vinegar, and vanilla. Let sit for five minutes.
In a medium-sized bowl, whisk together the flour, protein powder, cocoa powder, sugar, baking powder, and salt.
Cocoa Powder Coconut Sugar
Baking Powder Sea Salt
Add the melted coconut oil to the wet ingredients and stir.
Coconut Oil (melted) Dark Chocolate Chips
Stir the dry ingredients into the wet and mix until well combined. Fold in the chocolate chips.
Divide the batter evenly between muffin cups. Bake for 20 minutes or until firm to the touch. Transfer the muffins to a cooling rack to cool them completely. Enjoy!
338 17g 38g
Fiber
4g
Sugar
20g 11g 1mg
Store in an airtight container at room temperature for the first day and then
transfer to the fridge in a sealed container for up to one week. One serving is two muffins.
Cholesterol
Sodium
309mg
This recipe was developed and tested using both a plant-based protein
Vitamin A Vitamin C
0IU
powder and a whey protein powder. Either option will work. Use any other type of milk or milk alternative.
0mg
Calcium
158mg
Iron
2mg
nicolette@theyardgym.com.au
Smoked Salmon Egg Cups
25 minutes
Avocado Oil
Preheat the oven to 350ºF (177ºC) and lightly grease a muffin tray with oil or use a silicone muffin tray.
Egg
Chives (chopped) Sea Salt & Black Pepper (to taste) Baby Spinach (chopped) Smoked Salmon (roughly chopped)
In a small bowl, whisk together the eggs, chives, salt and pepper.
Add the spinach and then the smoked salmon to the prepared muffin tray. Pour the egg mixture on top. Bake for 20 minutes. Remove from the oven, let cool and enjoy!
210 14g 1g
Refrigerate in an airtight container for up to three days. One serving is equal to two egg cups. Add fresh dill or capers to the muffin tins.
Fiber
0g
Sugar
0g 20g
Cholesterol
381mg 403mg 1554IU
Sodium
Vitamin A Vitamin C
3mg
Calcium
71mg
Iron
2mg
nicolette@theyardgym.com.au
Strawberry Blueberry Smoothie
5 minutes
Frozen Blueberries (wild) Strawberries (stems removed) Unsweetened Almond Milk Chia Seeds Vanilla Protein Powder
Add all of the ingredients into a blender and blend until smooth. Pour into a glass and enjoy!
Best enjoyed immediately.
Use another plant-based milk such as coconut, cashew, or oat. Use frozen instead. This recipe was tested using plant-based vanilla protein powder.
241 8g 23g
Fiber
9g
Sugar
10g 23g 4mg
Cholesterol
Sodium
242mg
Vitamin A Vitamin C
668IU 44mg
Calcium
772mg
Iron
2mg
nicolette@theyardgym.com.au
Tahini Chocolate Energy Balls
15 minutes
Pitted Dates
Add the dates, tahini, protein powder, cocoa powder, vanilla, and salt to a food processor and pulse until the mixture has a coarse crumb and sticks together.
Tahini (runny) Chocolate Protein Powder Cocoa Powder Vanilla Extract Sea Salt Sesame Seeds
Pour the sesame seeds onto a plate.
Use a teaspoon or one-inch cookie scoop to scoop out the mixture and roll it into balls. Roll the balls in the sesame seeds until coated. Enjoy!
Refrigerate in an airtight container for up to one week. Freeze for up to one
228 10g 33g
month.
One serving is two balls.
Omit and use more cocoa powder. Either a plant-based or whey based protein powder will work.
Fiber
6g
Sugar
23g 7g 0mg
Cholesterol
Sodium
120mg
Vitamin A Vitamin C
13IU 0mg
Calcium
133mg
Iron
3mg
nicolette@theyardgym.com.au
Peanut Butter Stuffed Dates with Walnuts
5 minutes
Pitted Dates All Natural Peanut Butter Walnuts (chopped)
Open the dates up wide. Spread the peanut butter into the dates and add the walnuts on top. Enjoy!
Refrigerate the leftovers in an airtight container for up to three days. One serving is three stuffed dates. Flaky sea salt.
353 13g 60g
Fiber
7g
Sugar
48g 7g 0mg 4mg
Cholesterol
Sodium
Vitamin A Vitamin C
7IU
0mg
Calcium
44mg
Iron
1mg
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