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Treats options  \nTABLE OF CONTENTS  \n1 SPANISH ZUCCHINI TORTILLA  \n\n| 2 OMELETTE WRAPS |\n| --- |\n| 3 EGG & TURKEY STUFFED PEPPERS |\n| 4 SMOKED SALMON, FETA & ASPARAGUS OMELETTE |\n| 5 HIGH PROTEIN BLUEBERRY PANCAKES |\n| 6 EGGS FRIED ON TOMATOES WITH TUNA |\n| 7 SUMMER SMOOTHIE PROTEIN BOWL |\n| 8 SPINACH SHAKSHUKA |\n| 9 SALMON TARTAR WITH AVOCADO AND MANGO |\n| 10 TUNA SALAD LETTUCE WRAPS |\n| 11 CHICKEN, ORANGE AND WALNUT SALAD |\n| 12 SALMON & PEACH SALAD |\n\n13  \nTUNA & BROCCOLI SALAD WITH  \nHONEY VINAIGRETTE  \n\n| 14 GRILLED CHICKEN & PINEAPPLE SALAD |  |\n| --- | --- |\n| 15 WALDORF CHICKEN SALAD |  |\n| 16 TUNA & QUINOA TOSS SALAD |  |\n| 17 SALMON & COUSCOUS SALAD |  |\n| 18 | POST-WORKOUT POTATO PANCAKES WITH COTTAGE CHEESE |\n| 19 MISO SALMON WITH ZUCCHINI NOODLES |  |\n| 20 MOROCCAN COD & BULGUR SALAD |  |\n| 21 TURKEY & BROCCOLI STIR FRY |  |\n| 22 BAKED SALMON WITH ZOODLES & QUINOA |  |\n| 23 CHICKEN THIGHS WITH HOISIN RICE |  |\n| 24 CHINESE PORK STIR-FRY WITH PINEAPPLE |  |\n\nTABLE OF CONTENTS  \n25 SLOW COOKER CHICKEN FAJITAS  \n\n| 26 CREAMY CHICKEN, MUSHROOM & TOMATO PASTA |  |\n| --- | --- |\n| 27 CAJUN BEEF & VEG RICE |  |\n| 28 CHINESE STYLE PRAWNS & VEG |  |\n| 29 | ZESTY TURKEY MEATBALLS WITH COUSCOUS SALAD |\n| 30 | HONEY & LIME GLAZED SALMON WITH\u003Cbr>PINEAPPLE RICE |\n| 31 SIMPLE CHICKEN CURRY WITH SAFFRON RICE |  |\n| 32 ONE POT TURKEY CHILLI WITH RICE |  |\n| 33 BAKED SALMON TRAY WITH RICE & TOMATOES |  |\n| 34 MEXICAN FRIED RICE |  |\n| 35 BEEF & GREEN BEANS PASTA IN SOY SAUCE |  |\n| 36 CHICKEN & MANGO STIR FRY |  |\n\n37  \nSALMON TERIYAKI WITH GREEN BEANS  \n& SWEETCORN RICE  \n\n| 38 CHICKEN ORANGE STIR FRY |\n| --- |\n| 39 PESTO PASTA WITH TUNA & ALMONDS |\n| 40 SWEET AND SOUR PORK STIR-FRY |\n| 41 PEPPER STEAK |\n| 42 QUICK & EASY MEATBALLS |\n| 43 QUICK BEEF CHOW MEIN |\n| 44 SIMPLE CHILLI & SWEET POTATO CHIPS |\n| 45 CHERRY SORBET |\n| 46 PROTEIN FRUIT BOWLS |\n| 47 MATCHA CHIA PUDDING |\n| 48 RASPBERRY PROTEIN SMOOTHIE |\n\nTABLE OF CONTENTS  \n49 GREEN GLOW PROTEIN SMOOTHIE  \n\n| 50 VANILLA & COFFEE PROTEIN SMOOTHIE |\n| --- |\n| 51 ANTIOXIDANT BLUEBERRY PROTEIN SMOOTHIE |\n| 52 CINNAMON ROLL PROTEIN SMOOTHIE |\n\nRECIPE KEY  \nLook for these helpful icons throughout the file.  \nGF Gluten Free  \nDF Dairy Free  \nLC Low Carb (under 20g serving)  \nMP Meal Prep/Freezer Friendly  \nHP High Protein (over 20g per serving) V Vegetarian  \n Quick (under 30 mins)  \nN Contains Nuts  \nWEEKLY SHOPPING LIST FOR MEAL PLAN 01  \nFRUIT & VEGETABLES  \nFresh  \n 1x potato  3x onions  garlic  \n 1x zucchini  watercress  4x lemons  2x oranges  \n 1x pomegranate  \n 1x bag spinach  \n 1x bag rocket  \n 2x bags salad leaves  bunch radishes  \n iceberg lettuce  5x capsicums  1x chilli pepper  ginger  \n 2x bananas  1x broccoli  \n cherry tomatoes  \n celery  1x apple  \n 1x mango  strawberries  spring onion  \nHerbs  \n parsley  basil  \nMEAT, DAIRY & NON-DAIRY  \nFish & Seafood  \n100g smoked salmon 400g salmon fillet  \nMeats  \n450g ground turkey 300g chicken breast  \n300g beef steak 400g pork tenderloin  \nDairy  \ncottage cheese cheddar cheese parmesan  \nnatural yoghurt, 0% fat natural quark  \nNon-Dairy  \n20x eggs soy milk almond milk  \n\n|  |\n| --- |\n|  |\n|  |\n|  |\n|  |\n|  |\n|  |\n|  |\n\nGRAINS, SEEDS & SPICES  \nCANS, CONDIMENTS & MISC  \nGrains  \njasmine rice  \n whole-wheat pasta  potato starch  \n white rice  \nNuts & Seeds  \n pecans  \n walnuts  \n coconut chips  raisins  \nSpices  \n mixed herbs  oregano  cumin  \n cinnamon  paprika  curry  \n chilli flakes  \nOther  \n bread  \n beef stock  granola  \nOils  \n olive oil  coconut oil  \nCans & Condiments  \n mustard  \n 1 can tuna in water  soy sauce  \n mayonnaise  \n pineapple chunks  rice vinegar  \nSweeteners  \nhoney  \nFrozen  \ngreen beans  \nOther  \nvanilla protein powder  \n\n|  |\n| --- |\n|  |\n|  |\n|  |\n|  |\n|  |\n|  |\n|  |\n\nWEEKLY SHOPPING LIST FOR MEAL PLAN 02  \nFRUIT & VEGETABLES  \nFresh  \n 2x bananas  1x tomato  \n 2xwhite onions  \n 2x red onions  \n 1x granny sm","cbCaivEYF4rGOKOX","https://ap.wps.com/l/cbCaivEYF4rGOKOX","pdf",29816033,112,"English","# Recipe Collection\n## High-Protein Breakfast, Lunch, Dinner and Treats\n## Recipe Key (GF, DF, Low Carb, Meal Prep, HP)\n## Weekly Shopping Lists for Meal Plans 01-02\n## Sample Recipe: Spanish Zucchini Tortilla","[{\"question\":\"What does the recipe key (e.g., GF, DF, LC, MP, HP) represent?\",\"answer\":\"It uses icons to label dietary and practical attributes. Examples include GF for gluten free, DF for dairy free, LC for low carb, MP for meal prep/freezer friendly, and HP for high protein.\"},{\"question\":\"How are the weekly shopping lists organized in the document?\",\"answer\":\"They are grouped into sections like fruit \\u0026 vegetables, herbs, meat/dairy/non-dairy, grains/seeds/spices, and cans/condiments/misc. Each meal plan (01 and 02) lists quantities for the needed items.\"},{\"question\":\"What information is provided for each recipe page?\",\"answer\":\"Recipes include servings, prep time, cook time, nutrition per serving, a “what you need” ingredients list, and a “what you need to do” step-by-step method.\"}]","Tighten-Up-High-Protein-Recipe-eBook - High Protein Breakfast, Lunch, Dinner and Treats | PDF",1790524535,282]