Kyle's Big Fatso Club Recipes

Hey Fatsos!

Here are all the recipes so far for our weight loss journey:

Manu’s Egg White & Spinach Omelette

Ingredients:

• 3x egg whites
• Handful of spinach
• Salt/pepper

Method:

1. Whisk together egg whites with salt and peppers to taste. Cook to perfection.
2. Serve with a handful of spinach.

 

Boiled Eggs

 

 

 

 

 

 

 

 

 

Ingredients:

• 2x eggs

Method:

1. Fill a pot with water.
2. Add eggs to room temperature water.
3. Cook to preferred consistency.
4. Peel and serve with salt and pepper.

Yoghurt Bowl

 

 

 

 

 

 

 

 

 

Ingredients:

• 160g of protein yoghurt
• Honey
• 1.5x Bananas
• Handful of blueberries
• Crushed Almonds

Method:

1. Chop bananas into a bowl.
2. Add blueberries, yoghurt, almonds and top with honey.
3. Enjoy.

Michelle Bridges: Homemade Cheeseburger

 

Ingredients:

•  Red Onion (145g), halved,
• 250g Lean Beef Mince, Raw,
• 1 Teaspoons Ground Paprika (2g),
• 1g Olive Oil Spray, 2
• Grainy Bread Roll (140g),
• 1 Cups Iceberg Lettuce (40g),shredded,
• 1 Tomato (167g), sliced,
• 60g Reduced Fat Cheddar, sliced,30g
• Gherkins, thinly sliced

Method: 

• Grate half the onion and thinly slice other half.
• Combine grated onion, beef mince and paprika in a small bowl. Season with freshly ground black pepper
• and use your hands to mix well.
• Divide mixture into two thin patties.
• Preheat a non-stick frying pan over medium-high heat.
• Spray both sides of patties with oil. Cook for 2-3 minutes each side or until cooked through.
• Transfer to a plate, cover with foil and keep warm.
• Spray pan with a little more oil.
• Cook sliced onion over medium heat for 5 minutes or until golden.
• Meanwhile, split bread rolls in half. Top bases with lettuce and tomato.
• Add beef patties, cheese, onions and gherkin.
• Replace roll top and serve.

The Ultimate Chicky Chicken and Veggies of your choice.

Ingredients: 

• 2 x Boneless skinless chicken breast halves,
• 2 table spoons of Balsamic vinegar,
• Olive oil
• Lemon juice
• Lemon-pepper seasoning,
• salt and pepper to flavour.  (2 cups grams of your favourite veggies)

Method: 

• Cut Chicken breasts in half, place them in a bowl with all the ingredients with out veggies.
• Cook Breast each side until cooked through, when nearly cooked, add a few tables spoons of water in pan, place veggies in with chicken.
• Place lid on pan. (This will steam the veggies)

APPLE OR PEAR WARM GOODIES:

Ingredients: 

• 1 apple or pear
• 1 tablespoon honey
• 1 teaspoon ground cinnamon

Method: It’s this easy…

1. Preheat your oven to 180 degrees.
2. Slice the apple in half, then carefully cut a V shape to remove the core and seeds.
3. Drizzle each half with honey and sprinkle with cinnamon
4. Pop the halves into an air fryer or oven and cook for 15 mins.

Michelle Bridges “Breakfast Burrito”

Ingredients:

• Lean bacon
• 4 eggs
• 1 egg white only
• 2 pieces wholemeal bread
• 2 tablespoons fresh coriander
• 2 tps Olive Oil

Method:

1. Heat the oil in a non stick frying pan
2. Whisk eggs and egg white in a small bowl until well combined
3. Heat remaining oil in pan and pour in egg mixture
4. Cook for 30 seconds or until set
5. Place bread onto serving plates and top with eggs and bacon

MICHELLE BRIDGES – BEEF AND BROCCOLINI STIR FRY 

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients:

 

• 1/2 Cups Rice,
• Olive Oil Spray,
• 400g Lean Rump Steak, thinly sliced,
• 1/2 Red Onion (73g), cut into thin,wedges
• 1 Cloves Garlic (3g), crushed,
• 1 X 2cm pieces Ginger (10g), finely
• Shredded,1 Red Chilli (10g), thinly sliced,
• 200g Broccolini, trimmed,
• 3 Tablespoons Dry Sherry (60g),
• 3 Tablespoons Reduced Salt Soy,
• 1 Teaspoons Cornflour (3g)

Method

1. Cook rice in a saucepan of boiling water for 10 minutes or until tender.
2. Meanwhile, spray a wok or large deep non-stick frying pan with oil and heat

over medium-high heat. Add half the beef and stir-fry for 2-3 minutes or until

browned. Transfer to a plate. Repeat with remaining beef. Set aside.

3. Add onion, garlic, ginger and chilli. Stir-fry for 1 minute. Add the broccolini and

2 tablespoons water and stir-fry for 2-3 minutes or until just tender.

4. Combine sherry, soy sauce, 1/4 cup (60ml) water and cornflour in a small bowl.

Add to pan and stir-fry for 1 minute or until sauce has thickened. Return beef to

pan and toss to combine.

5. Drain rice and divide between bowls. Top with stir-fry and serve.

FRESH FRUIT SALAD: 

 

 

 

 

 

 

 

 

 

 

Ingredients:

• Fruit of your choice

Method: 

1. Cut up and mix together and enjoy! Sprinkle a bit of honey on top for some extra sweetness.

BREAKFAST: 

OMELETTE: 

1. • 2–3 eggs
   • 1 cup spinach + tomato/onion (any veg)
   • 1 tsp olive oil or spray
   • 1 slice wholegrain toast

GREEK YOGHURT BOWL: 

1. • 200g plain Greek yoghurt (unsweetened)
   • ½ cup berries (fresh or frozen)
   • Small handful (20–30g) nuts

OATS:

1. • ½ cup rolled oats
   • 1 small banana (sliced)
   • 1 tsp peanut butter
   • Sprinkle of cinnamon

Avocado Toast + Eggs:

1. • 2 boiled eggs
   • 1 slice wholegrain bread
   • ¼ avocado smashed

LUNCH OPTIONS:

Chicken Wrap:

1. • 100–120g grilled chicken breast (about a palm size)
   • 1 wholemeal wrap
   • 1–2 cups salad veg (lettuce, cucumber, tomato)
   • 1 tbsp light dressing or hummus

Tuna Salad:

1. • 1 small can tuna in Springwater (95–120g drained)
   • 1 tbsp olive oil + squeeze lemon
   • 1–2 cups mixed salad veg
   • Optional: 1 slice wholegrain bread or ½ cup brown rice

Rice Bowl:

1. • ½–1 cup cooked brown rice
   • 100–120g lean beef, chicken, or turkey
   • 1–2 cups stir-fried or steamed veggies

Egg & Veggie Scramble:

1. • 2–3 eggs scrambled with 1 cup veggies
   • 1 slice wholegrain toast

DINNER MEALS:

Grilled Fish & Roast Veg

• 120–150g grilled fish (salmon, barramundi, etc.)
• 1 cup roasted veggies (carrot, zucchini, pumpkin, etc.)
• 1 medium baked potato or ½ cup sweet potato

Stir-fry

• 100–120g chicken/beef/tofu
• 2 cups frozen or fresh stir-fry veggies
• ½–1 cup cooked rice
• Sauce: 1 tbsp soy sauce or teriyaki

Homemade burger

• 120g lean beef or chicken mince patty (grilled)
• Wholemeal bun OR lettuce wrap
• Salad (tomato, lettuce, onion)
• 1 tsp sauce (light mayo, mustard, or BBQ)

Roast chicken + sides

• 120–150g roast chicken breast/thigh (skin off ideally)
• ½–1 cup roasted sweet potato
• 1–2 cups steamed greens (broccoli, beans, spinach)