James's Recipe Book

Week

Daily calories

~2,000

incl. coffees ~350 kcal

Protein target

155g+

2 shakes + food + snack

Steak nights

Sun + Fri

scotch fillet both nights

New proteins

Tuna + eggs

variety this week

Tap any day for full detail

Sunday

Scotch fillet + mushroom sauceSteakDinner + prep day

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Monday

Greek chicken bowlPrepLunch

Tuna pasta bakePrepDinner

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Tuesday

Caesar + eggsSaladLunch

Soy ginger salmonFreshDinner

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Wednesday

Greek chicken bowlPrepLunch

Chicken schnitzelFreshDinner

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Thursday

Tuna pasta bakePrepLunch

Beef stir fry + noodlesFreshDinner

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Friday

Caesar + eggsSaladLunch

Scotch fillet + mushroom sauceSteakDinner

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Saturday

Day offGirlfriend day

Sunday — Prep Day + Treat Dinner

Morning

Protein shake + creatine + L-carnitine

~150 kcal · 30g protein

Dinner Steak

~680 kcal · 54g protein

Also prepping today

Greek chicken thigh bowls · Tuna pasta bake · Snacking chicken · Hard-boiled eggs · Caesar salad components

Monday

Morning · 2× caramel cap ~350 kcal

Protein shake + creatine

~150 kcal · 30g protein

Lunch Prep

~530 kcal · 48g protein

Snack

~165 kcal · 35g protein

Dinner Prep

~580 kcal · 44g protein

Evening shake · Day total

~150 kcal · 30g protein · Total ~1,925 kcal · ~187g protein

Tuesday

Morning · 2× caramel cap ~350 kcal

Protein shake + creatine

~150 kcal · 30g protein

Lunch Salad

~560 kcal · 60g protein

Snack

2 hard-boiled eggs + sriracha

~140 kcal · 13g protein

Dinner Fresh

~580 kcal · 46g protein

Evening shake · Day total

~150 kcal · 30g protein · Total ~1,880 kcal · ~179g protein

Wednesday

Morning · 2× caramel cap ~350 kcal

Protein shake + creatine

~150 kcal · 30g protein

Lunch Prep

~530 kcal · 48g protein

Snack

~165 kcal · 35g protein

Dinner Fresh

~620 kcal · 52g protein

Evening shake · Day total

~150 kcal · 30g protein · Total ~1,965 kcal · ~195g protein

Thursday

Morning · 2× caramel cap ~350 kcal

Protein shake + creatine

~150 kcal · 30g protein

Lunch Prep

~580 kcal · 44g protein

Snack

2 hard-boiled eggs + sriracha

~140 kcal · 13g protein

Dinner Fresh

~610 kcal · 46g protein

Evening shake · Day total

~150 kcal · 30g protein · Total ~1,960 kcal · ~163g protein

Friday

Morning · 2× caramel cap ~350 kcal

Protein shake + creatine

~150 kcal · 30g protein

Lunch Salad

~560 kcal · 60g protein

Snack

~165 kcal · 35g protein

Dinner Steak

~680 kcal · 54g protein

Evening shake · Day total

~150 kcal · 30g protein · Total ~1,955 kcal · ~209g protein

Run in this order. Tuna bake first — it uses the oven while you run everything else in the air fryer. Chicken batches back to back. Eggs while chicken cooks. Caesar components last — no cooking required.

1 · Tuna Pasta Bake — start first

Oven · ~45 min total · runs mostly unattended

Preheat oven 200°C. Boil pasta to 2 min short of al dente. Make quick tomato sauce — cook tomato paste 3–4 min until brick-red before adding the tinned tomatoes. Fold in drained tuna in large chunks. Combine with pasta. Transfer to baking dish. Top with parmesan + panko. Bake 15–18 min. Rest 5 min. Cool and portion into 3 containers.

2 · Greek Lemon Chicken Thighs

Air fryer · 2 batches ~45 min total · marinate overnight in the fridge for best flavour

Marinate in a zip-lock bag on the bottom shelf of the fridge — overnight is ideal, 30 min minimum, 24 hrs maximum (lemon acid over-tenderises beyond that). Air fryer 200°C, 18–20 min per batch, flip halfway. Run rice cooker alongside second batch. Steam broccolini in microwave (2 tbsp water, covered, 3 min). Cool, slice, portion 4 containers with rice + veg. Pour resting juices over.

3 · Snacking Chicken Breasts

Air fryer · ~20 min · remaining breast after Caesar and schnitzel portions

Season generously on all sides — heavier than feels normal, they need to carry flavour cold. Air fryer 190°C, 18–20 min, flip once. Cool completely. Store whole in one airtight container. Do not slice until eating.

4 · Hard-Boiled Eggs — 8 for the week

Stovetop · 8 min · do while chicken is in the air fryer

Bring water to a gentle simmer. Lower 8 eggs in carefully. Cook exactly 8 min. Ice bath immediately for 5 min. Store unpeeled in fridge up to 5 days.

8 min from simmering = fully set white with a yolk that's still deep orange-gold in the centre. 6 min = runny. 10 min = chalky.

5 · Caesar Salad Components

No cooking · ~15 min · snacking chicken also serves as Caesar chicken

Wash, dry and chop cos. Store in paper-towel-lined container. Shave parmesan. Portion dressing into a squeeze bottle. Croutons in a zip-lock. All separate — dress only at eating time.

6 · Sunday Dinner — Scotch Fillet

After all prep is done · ~25 min · your weekly reward

Rest steak 20 min from fridge. Sear 2–3 min per side with butter basting. Rest 5 min. Build mushroom beef stock pan sauce (~3 frozen cubes at 40ml each = ~120ml). Blanch asparagus 2 min in boiling salted water. Eat immediately.

Container checklist

4× Greek chicken rice bowls · 3× tuna pasta bake · 1× large for snacking chicken (whole) · 1× paper-towel-lined for cos lettuce · 3× small/zip-locks for parmesan, dressing, croutons · Eggs unpeeled loose in fridge

Estimated spend: ~$95–$110 AUD

Meat & seafood

1 bulk tray

RSPCA Chicken Breast Fillets (1.1–1.65kg)

Caesar chicken + schnitzel + snacking chicken — whole tray used

1 bulk tray

RSPCA Chicken Thigh Fillets (1.3–1.7kg)

Greek lemon bowls use 800g · freeze remainder

2× 170g

WW Beef Scotch Fillet ($9 each)

Sunday + Friday steak nights · $18 total

1 piece ~350g

Beef rump steak

200g for Thursday stir fry

200g portion

Fresh Tasmanian salmon, skin-on

Tuesday dinner — seafood counter

3× 185g tins

Sirena tuna in olive oil

Tuna pasta bake · ~$3.50 each · check for specials

New this week

2 bunches

Asparagus

Both steak nights · ~$4.50 each

200g punnet

Button or Swiss brown mushrooms

Mushroom pan sauce covers both steak nights

Small tub

Thickened cream (optional)

Pan sauce — only 2 tbsp needed

Fresh produce

2-pack

Cos lettuce hearts

2 bunches

Broccolini

2 for $5 deal — check at store

4 heads

Baby bok choy

Lebanese cucumber

Lemons

Greek marinade uses 2

200g bag

Green beans

250g bag

Snap peas

Red capsicum

Brown onion

Dairy & eggs

12-pack

Woolworths 12 free range eggs

8 hard-boiled + 1 schnitzel crumbing + spare

Pantry & dry goods

500ml

Kikkoman soy sauce (low sodium)

1 bottle

Oyster sauce

1 bottle

Mirin

1 bottle

Sesame oil

250ml

Beef stock (liquid carton)

Or top up your frozen cubes if running low

300ml

Woolworths Caesar dressing

1 bag

Croutons

200g

Panko breadcrumbs

1 jar

Honey

1 jar

Dijon mustard

1 bottle

Worcestershire sauce

2× 400g tins

Diced tomatoes

1 for tuna pasta bake

140g tube

Tomato paste

1kg bag

Jasmine rice

You bought 1kg in week 1 — may need top-up

500g

Spaghetti or penne (Vetta Smart Protein recommended)

440g pack

Fantastic hokkien noodles (fresh, fridge section)

Daily calories

~2,000

incl. coffees ~350 kcal

Protein target

155g+

2 shakes + food + snack

Salad night

Sunday

Caesar for dinner

Steak night

Friday

rump + pan sauce

Tap any day for full detail

Sunday

Caesar saladSaladDinner + prep day

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Monday

Caesar (components)PrepLunch

Soy ginger salmonFreshDinner

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Tuesday

Teriyaki chicken bowlPrepLunch

Chicken schnitzelFreshDinner

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Wednesday

Rice paper rollsPrepLunch

Bolognese + pastaPrepDinner

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Thursday

Teriyaki chicken bowlPrepLunch

Beef stir fry + noodlesFreshDinner

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Friday

Bolognese leftoverPrepLunch

Rump steak + pan sauceSteakDinner

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Saturday

Day offGirlfriend day

Sunday — Prep Day + Caesar Dinner

Morning

Protein shake + creatine + L-carnitine

~150 kcal · 30g protein

Dinner Salad

~520 kcal · 48g protein

Also prepping today

Teriyaki chicken bowls · Beef bolognese sauce · Hoisin beef mince (rice paper filling) · Snacking chicken

Monday

Morning · 2× caramel cap ~350 kcal

Protein shake + creatine

~150 kcal · 30g protein

Lunch Prep

~520 kcal · 48g protein

Snack

~165 kcal · 35g protein

Dinner Fresh

~580 kcal · 46g protein

Evening shake · Day total

~150 kcal · 30g protein · Total ~1,915 kcal · ~189g protein

Tuesday

Morning · 2× caramel cap ~350 kcal

Protein shake + creatine

~150 kcal · 30g protein

Lunch Prep

~540 kcal · 45g protein

Snack

~165 kcal · 35g protein

Dinner Fresh

~620 kcal · 52g protein

Evening shake · Day total

~150 kcal · 30g protein · Total ~1,975 kcal · ~192g protein

Wednesday

Morning · 2× caramel cap ~350 kcal

Protein shake + creatine

~150 kcal · 30g protein

Lunch Prep

~480 kcal · 38g protein

Snack

~165 kcal · 35g protein

Dinner Prep

~620 kcal · 48g protein

Evening shake · Day total

~150 kcal · 30g protein · Total ~1,915 kcal · ~181g protein

Thursday

Morning · 2× caramel cap ~350 kcal

Protein shake + creatine

~150 kcal · 30g protein

Lunch Prep

~540 kcal · 45g protein

Snack

~165 kcal · 35g protein

Dinner Fresh

~610 kcal · 46g protein

Evening shake · Day total

~150 kcal · 30g protein · Total ~1,965 kcal · ~186g protein

Friday

Morning · 2× caramel cap ~350 kcal

Protein shake + creatine

~150 kcal · 30g protein

Lunch Prep

~620 kcal · 48g protein

Snack

~165 kcal · 35g protein

Dinner Steak

~620 kcal · 52g protein

Evening shake · Day total

~150 kcal · 30g protein · Total ~1,955 kcal · ~191g protein

Start the bolognese first — it simmers unattended for 60–90 min. Run the chicken batches in the air fryer alongside. Hoisin mince last — quick cook, needs to cool before storing.

1 · Beef Bolognese — start first

Stovetop · simmers 60–90 min on lowest heat · store sauce only, cook pasta fresh each time

Sauté soffritto (onion, carrot, celery) in olive oil 6–7 min until lightly golden. Add garlic 1 min. Increase heat to high, push soffritto aside, add mince flat — leave untouched 2 min to sear, then break up and brown 3–4 more min. Add tomato paste and cook 3–4 min until brick-red. Add tinned tomatoes, beef stock, herbs, salt and pepper. Reduce to lowest heat, lid slightly ajar. Simmer 60–90 min — add a splash of stock if it tightens too much. Ready when thick and glossy. Cool and portion into 3 containers.

2 · Teriyaki Chicken Thighs

Air fryer · 2 batches ~45 min · marinate in zip-lock bag on bottom shelf overnight

Air fryer 200°C, 18–20 min per batch, flip halfway. Cook rice simultaneously. Steam broccolini. Slice and portion into 3 containers (3 serves — not 4, you only need 3 for the week).

3 · Snacking Chicken Breasts

Air fryer · ~20 min

Season 3–4 breasts generously. Air fryer 190°C, 18–20 min. Cool completely. Store whole in one container.

4 · Hoisin Beef Mince (Rice Paper Filling)

Stovetop · ~15 min · store filling only, roll day-of in 5 min

Brown 500g mince over high heat — flat, untouched, 2 min before breaking up. Add garlic, ginger, hoisin, soy, sesame oil. Toss and cook until sticky. Cool completely before storing. Julienne cucumber and carrot separately. Leave avocado whole — cut day-of.

5 · Caesar Components + Sunday Dinner

Pan-sear 2 chicken breasts · one for tonight, one for Mon component prep

Pan-sear 2 large breasts. Slice one for Sunday dinner — assemble full salad tonight. Leave second whole in fridge. Wash, dry and chop cos. Store in paper-towel-lined container. Shave parmesan. Portion dressing into squeeze bottle. Croutons in zip-lock.

Container checklist

3× teriyaki rice bowls · 3× bolognese sauce (no pasta) · 1× large for snacking chicken · 1× hoisin beef mince filling · 1× paper-towel-lined for cos lettuce · 3× small/zip-locks for parmesan, dressing, croutons

Estimated spend: ~$110–$125 AUD · includes full pantry setup for week 1

Meat & seafood

1 bulk tray

RSPCA Chicken Breast Fillets (1.1–1.65kg)

Caesar + schnitzel + snacking chicken — whole tray used

1 bulk tray

RSPCA Chicken Thigh Fillets (1.3–1.7kg)

Teriyaki bowls use 800g · freeze remainder

1.5kg total

Heart Smart extra lean beef mince

1kg for bolognese + 500g for rice paper filling · buy 1× 1kg + 1× 500g, or 3× 500g

1 piece ~350g

Beef rump steak

200g stir fry Thu + Friday steak dinner — buy one piece

200g portion

Fresh Tasmanian salmon, skin-on

Monday dinner — seafood counter

Fresh produce

2-pack

Cos lettuce hearts

2 bunches

Broccolini

4 heads

Baby bok choy

400g bag

Green beans

Schnitzel + steak side

250g bag

Snap peas

Red capsicum

Lebanese cucumber

Hass avocados

Lemons

1 bunch

Spring onions

1 bulb

Garlic

1 knob

Fresh ginger

Brown onion

Carrots

2 sticks

Celery

Dairy & eggs

12-pack

Woolworths 12 free range eggs

250g

Western Star butter

100g wedge

Parmesan (shave your own)

Dry goods

2kg bag

Sunrice jasmine rice

500g

Spaghetti (Vetta Smart Protein recommended — 26g protein/100g)

440g pack

Fantastic hokkien noodles (fresh, fridge section)

1 pack

Pandaroo rice paper sheets 22cm

Pantry setup

2× 400g tins

Diced tomatoes

1 for bolognese

140g tube

Tomato paste

500ml

Kikkoman soy sauce (low sodium)

1 bottle

Ayam oyster sauce

1 bottle

Chang's hoisin sauce

1 bottle

Obento mirin

1 bottle

Chang's sesame oil

500ml

Beef stock (liquid carton — for bolognese + pan sauce)

300ml

Woolworths Caesar dressing

1 bag

Croutons

200g

Mr Chen's Panko breadcrumbs

1 jar

Honey

1 jar

Dijon mustard

1 bottle

Worcestershire sauce

500g bag

Plain flour

Small jar

Cornflour

750ml

Canola or rice bran oil (neutral)

Caesar Salad with Pan-Seared Chicken

Meal prep components · 3 serves · Sun dinner + Mon/Fri lunches

Meal PrepSalad

~520 kcal48g protein22g fat28g carbs

Ingredients — 3 serves

2 large (~250g each)	RSPCA chicken breasts
2	Cos lettuce hearts, washed, dried, chopped
60g	Parmesan, shaved with a vegetable peeler
80ml	Woolworths Caesar dressing
1 cup	Croutons (store-bought)
to taste	Salt, pepper, garlic powder, neutral oil

Method

Pound chicken breasts to an even 2cm thickness inside a zip-lock bag. Season generously on both sides and edges with salt, pepper and garlic powder.

Don't skip the pounding. A 250g breast is thick on one end and thin on the other — without it you'll have dry edges and an undercooked middle.

Heat carbon steel pan over medium-high until just smoking. Thin coat of neutral oil. Lay chicken in away from you — sizzle immediately. Don't move it for 4–5 min. When opaque white colour climbs halfway up the side, flip.

Resist touching it. The crust needs time to form and release cleanly. If it resists when you try to move it, it isn't ready.

Flip and cook 3–4 min more. Press the thickest part — firm but not rock hard. Pull at 73°C with a probe. Rest at least 5 min before slicing.

Slice one breast for Sunday dinner. Leave the second whole in the fridge for Mon/Fri lunches. Store all components separately: cos in paper-towel-lined container (4–5 days), chicken sealed (4 days), dressing in squeeze bottle, croutons in zip-lock.

Pre-dressed salad goes soggy within hours. Dress only at the moment you eat — croutons go on absolute last.

Teriyaki Chicken Rice Bowl

Meal prep · 3 serves · Tue + Thu lunches + 1 backup

Meal Prep

~540 kcal45g protein14g fat52g carbs

Ingredients — 3 serves

Chicken & marinade
600g	RSPCA chicken thigh fillets, boneless skinless
3 tbsp	Soy sauce (low sodium)
2 tbsp	Mirin
1 tbsp	Honey
1 tsp	Sesame oil
1 tsp	Fresh ginger, grated
2 cloves	Garlic, minced
Bowl
240g dry	Jasmine rice — cook in rice cooker
2 bunches	Broccolini or 1 head broccoli, cut into florets
to serve	Sesame seeds, sliced spring onion

Method

Combine soy, mirin, honey, sesame oil, ginger and garlic in a zip-lock bag. Add thighs and massage well. Marinate in the fridge on the bottom shelf — 30 min minimum, 8–12 hours ideal. Remove from fridge 20 min before cooking.

Thighs are far more forgiving than breast — they won't dry out if slightly overcooked. Perfect for batch cooking.

Air fryer 200°C, 18–20 min, flipping halfway. Cook in batches if needed — don't crowd the basket. Deep golden-brown exterior with caramelised edges. Pierce the thickest point — juices should run clear. Rest 5 min before slicing across the grain.

Dark patches on thin edges are fine — caramelised sugars from the honey and mirin, not burning.

Cook rice in rice cooker simultaneously. Steam broccolini: microwave-safe bowl, 2 tbsp water, covered, 3 min. Bright green and just tender.

Slice chicken across the grain. Portion into 3 containers: rice base, broccolini alongside, sliced chicken on top. Drizzle resting juices over. Reheat 2.5 min with lid slightly ajar.

Beef Bolognese (Batch)

Meal prep sauce · 3 serves · cook pasta fresh each time

Meal Prep

~620 kcal with 80g pasta48g protein18g fat62g carbs

Ingredients — 3 serves of sauce

Soffritto base
1 large	Brown onion, finely diced
1	Carrot, finely diced
2 sticks	Celery, finely diced
3 cloves	Garlic, minced
Meat
1kg	Heart Smart extra lean beef mince
Sauce
2 tbsp	Tomato paste
400g tin	Diced tomatoes
250ml	Beef stock (plus extra to splash in if sauce tightens)
1 tsp each	Dried oregano, dried basil
to taste	Salt, pepper, olive oil
Per serve (cook fresh each time)
80g dry	Spaghetti or penne (Vetta Smart Protein recommended)

Method

Heat a wide pot over medium. Sauté onion, carrot and celery (soffritto) in olive oil for 6–7 min until lightly golden — you want colour, not just softness. Add garlic and cook 1 min.

Don't rush the soffritto. Colour is what builds depth — softness alone isn't enough.

Increase heat to high. Push soffritto aside. Add mince flat — leave untouched 2 min to sear. Break up and brown 3–4 more min. If liquid pools and mince looks grey, tip the pan to pool liquid away from the meat.

Grey mince = steaming, not browning. High heat and patience are the fix. This is the most important step for flavour.

Add tomato paste and cook 3–4 min, stirring, until it turns from bright red to a deeper brick-red colour. This step removes the raw tin flavour and adds caramelised sweetness that builds depth.

Most home cooks skip this step or rush it. The colour change is your cue — don't add the tomatoes until it looks darker.

Add tinned tomatoes, beef stock, herbs, salt and pepper. Scrape all fond off the bottom. Reduce heat to lowest setting. Lid slightly ajar. Simmer 60–90 min — add a small splash of stock if it tightens too much. Ready when thick, glossy, and coats a spoon. Taste and season.

The lid slightly ajar is key — fully off evaporates too fast and dries it out, fully on stews and loses flavour concentration. Aim for the occasional gentle bubble, not a rolling boil.

Cool completely before portioning into 3 containers. Fridge up to 4 days. To serve: reheat sauce over low while boiling pasta in heavily salted water to 1 min short of packet time. Drain, toss pasta in the pan with hot sauce for 1 min — it finishes cooking in the sauce and absorbs it. This is what separates bolognese from pasta with sauce poured over.

Hoisin Beef Mince Rice Paper Rolls

Meal prep filling · cold assembly · 2 serves

Meal Prep

~480 kcal (6 rolls)38g protein16g fat38g carbs

Ingredients — 2 serves

Mince filling
500g	Heart Smart extra lean beef mince
2 tbsp	Hoisin sauce
1 tbsp	Soy sauce
1 tsp	Sesame oil
1 tsp	Fresh ginger, grated
2 cloves	Garlic, minced
Assembly
12 sheets	Pandaroo rice paper (22cm)
1	Lebanese cucumber, julienned into thin matchsticks
1	Carrot, julienned
1	Hass avocado — keep whole, slice day-of only
handful	Cos lettuce inner leaves
to serve	Sweet chilli or extra hoisin for dipping

Method

Heat carbon steel pan over high. Add oil. Mince flat — leave 2 min to sear before breaking up. Cook until no pink remains (~4 min total). Add garlic and ginger, toss 1 min. Add hoisin, soy and sesame oil — toss and cook 1–2 min until sticky. Keep it moving once hoisin goes in — it burns easily on high heat.

Cool mince completely before storing — hot mince in a sealed container creates condensation and makes it soggy. Store mince, julienned veg and lettuce separately. Avocado stays whole — cut the morning you're eating it.

To assemble: fill a wide bowl with warm water. Dip one rice paper sheet 10–12 sec until just pliable. Lay flat on a slightly damp board. Lettuce leaf in the centre, then mince, cucumber, carrot, avocado. Fold sides in, roll tightly from the bottom.

If the rice paper sticks to the board, lightly dampen it. Overfilling is the most common mistake — start conservatively.

Soy & Ginger Seared Salmon with Bok Choy and Rice

Fresh cook · 25 min · 1 serve

Fresh Cook

~580 kcal46g protein28g fat24g carbs

Ingredients — 1 serve

Salmon
200g	Fresh Tasmanian Atlantic salmon, skin on
to season	Salt, neutral oil
Sauce
2 tbsp	Soy sauce
1 tbsp	Honey
1 tsp	Sesame oil
1 tsp	Fresh ginger, grated
1 clove	Garlic, minced
Sides
2 heads	Baby bok choy, halved lengthways
1 cup cooked	Jasmine rice

Method

Pat salmon completely dry on all sides with paper towel — moisture kills a good sear. Season flesh side with salt. Mix sauce ingredients in a small bowl and set aside.

Heat carbon steel pan over high until just smoking. Thin layer of neutral oil. Place salmon skin-side down and press firmly with a spatula for 10 seconds. Cook 3–4 min without moving.

To check: lift one edge gently. If it resists, it needs more time. When it releases cleanly and is golden, flip.

Flip. Pour sauce around the fish — not over it or the skin steams and loses crispness. Cook 90 sec to 2 min. Look for opaque colour climbing 80% up the side — the very centre should still be slightly translucent. Rest 2 min off heat.

Fully opaque all the way through = overcooked and dry. The 80% rule is your target every time.

Tip out most sauce (keep a spoonful). Add bok choy cut-side down to same pan over medium with a splash of water. Cover with lid 2 min until wilted and bright green. Plate rice, bok choy, salmon skin-side up. Drizzle reserved sauce over.

Chicken Schnitzel with Steamed Green Beans

Fresh cook · 35 min · 1 serve

Fresh Cook

~620 kcal52g protein22g fat38g carbs

Ingredients — 1 serve

Schnitzel
1 large (~220g)	RSPCA chicken breast
3 tbsp	Plain flour seasoned with salt, pepper, garlic powder
1	Egg, beaten
½ cup	Panko breadcrumbs
3–4mm depth	Neutral oil for frying
Sides
200g	Green beans, trimmed
½	Lemon, for squeezing

Method

Butterfly the breast: slice horizontally through the centre — stop 1cm from the far edge and open like a book. Cover with a zip-lock and pound to an even 8–10mm thickness.

Even thickness is non-negotiable. Uneven pounding = one section overdone while another is still raw.

Set up 3 shallow dishes: seasoned flour, beaten egg, panko. Dredge in flour and shake off all excess. Dip in egg, let excess drip. Press firmly into panko on both sides. Optional but recommended: refrigerate 15–20 min uncovered — the coating dries and adheres better, giving a crispier result.

Pour neutral oil to 3–4mm depth. Heat over medium-high. Test with a panko crumb — sizzle and golden in 15–20 seconds. Lay schnitzel in away from you. Cook 3–4 min without moving until deep golden brown.

Watch from the side — you can see a golden line climbing up the edge as it cooks through.

Flip once. Cook 2–3 min more. Transfer to a wire rack (not paper towel — the bottom steams and goes soft). Rest 3 min. Microwave green beans: 2 tbsp water, covered, 3 min. Serve with a squeeze of lemon — the acid cuts through the richness of the crust.

Beef Stir Fry with Hokkien Noodles

Fresh cook · 20 min · 1 serve

Fresh Cook

~610 kcal46g protein18g fat58g carbs

Ingredients — 1 serve

Beef
200g	Beef rump, sliced 3mm thin against the grain
Noodles & veg
200g	Fantastic hokkien noodles (fresh)
1 cup	Broccolini florets
½ cup	Snap peas
½	Red capsicum, sliced
2 cloves	Garlic, sliced
1 tsp	Fresh ginger, grated
Sauce
2 tbsp	Oyster sauce
1 tbsp	Soy sauce
1 tsp	Sesame oil
1 tsp + 2 tbsp water	Cornflour slurry (mix separately)
splash	Neutral oil

Method

Slice beef against the grain — perpendicular to the muscle fibres. This shortens the fibres and makes the meat tender. Aim for 3mm slices. Mix oyster sauce, soy and sesame oil in one bowl. Cornflour and water in another.

Heat carbon steel pan to maximum heat until smoking — this is the most critical step. Add oil, then beef in a single layer. Leave untouched for 60 seconds — you want char, not steam. Toss once, 30 more seconds. Remove beef and set aside.

The beef goes back in at the very end. Overcooking it now = chewy, rubbery beef.

Same pan, add a touch more oil. Garlic and ginger — 30 seconds. Broccolini and capsicum — toss constantly for 2 min. Snap peas — 1 more min. Bright, glossy, still crunchy.

Add noodles and sauce — toss 1–2 min. Pour in cornflour slurry — thickens in 30 seconds. Return beef, toss once. Serve immediately. Stir fry does not wait.

Seared Rump Steak with Beef Stock Pan Sauce

Fresh cook · 25 min · 1 serve

Fresh CookSteak

~620 kcal52g protein28g fat12g carbs

Ingredients — 1 serve

Steak
150–200g	Beef rump steak, ~2.5cm thick
to season	Salt, pepper, neutral oil
Pan sauce
1 tbsp	Butter + small extra knob to finish
2 cloves	Garlic, skin on, lightly crushed
2 sprigs	Fresh thyme (or ½ tsp dried)
~120ml	Beef stock (~3 frozen cubes at 40ml each)
1 tbsp	Worcestershire sauce
1 tsp	Dijon mustard
Sides
200g	Green beans or asparagus

Method

Take steak from fridge 20–25 min before cooking. Pat completely dry. Season very generously on all sides and edges.

Heat carbon steel pan over high 2–3 min until very hot — a drop of water should evaporate instantly. Thin coat of oil. Lay steak in — it should roar. Don't move it. Cook 2–3 min for a deep mahogany crust.

Hand doneness test: touch the fleshy pad at the base of your thumb. Relaxed = raw. Thumb to index = rare. Thumb to middle = medium-rare. Thumb to ring = medium.

Flip. Add butter, garlic and thyme. When butter foams, tilt pan and baste steak continuously with a spoon for 60–90 seconds. Medium-rare for 2.5cm rump = about 2 min on second side.

Rest on a board 5 min — set a timer and walk away. Pan sauce: medium heat, add beef stock and Worcestershire, reduce by half (~2 min). Whisk in Dijon and a knob of butter. Season. Steam greens (microwave, 2 tbsp water, covered, 3 min). Slice steak across the grain and pour sauce over.

Cold Seasoned Chicken Breast (Daily Protein Snack)

Batch cook Sunday · ~4–5 daily portions · every day of the week

Meal Prep

~165 kcal per 150g35g protein3g fat0g carbs

Ingredients

3–4 breasts	RSPCA chicken breast (remainder after Caesar and schnitzel)
generous coat	Seasoning blend of choice — e.g. lemon pepper + garlic powder, or smoked paprika + cumin + onion powder
heavy pinch	Salt — season more than feels normal, cold chicken absorbs less

Method

Coat breasts generously in seasoning on all sides — heavier than feels comfortable. The seasoning needs to carry the flavour when eaten cold.

Air fryer 190°C, 18–20 min, flipping once at halfway. Pull when firm with no give at the thickest point — don't overcook, a dry cold breast is unpleasant.

Cool completely before storing whole in a sealed airtight container. Fridge up to 4 days. Slice and eat cold — no reheating needed. Pull 150g per snack. Add a dipping sauce (hot sauce, Dijon, light Caesar) to keep it interesting across the week.

Greek Lemon Chicken Rice Bowl

Meal prep · 4 serves · Mon + Wed lunches + 2 backup dinners

Meal Prep

~530 kcal48g protein14g fat48g carbs

Ingredients — 4 serves

Chicken & marinade
800g	RSPCA chicken thigh fillets, boneless skinless
juice of 2 + zest of 1	Lemons
3 tbsp	Olive oil
4 cloves	Garlic, minced
1 tsp each	Dried oregano, dried thyme, smoked paprika
to taste	Salt and pepper
Bowl
320g dry	Jasmine rice — cook in rice cooker
1 head	Broccolini or 200g green beans, steamed
1	Lebanese cucumber, diced small
handful (optional)	Cherry tomatoes, halved

Method

Combine marinade ingredients in a zip-lock bag. Add thighs and massage well. Marinate in the fridge on the bottom shelf — overnight is ideal (8–12 hours), 30 min minimum, 24 hours maximum.

Don't exceed 24 hrs — the lemon acid over-tenderises and the texture turns mushy. Overnight is the sweet spot.

Air fryer 200°C, 18–20 min, flipping halfway. Lemon in the marinade means it browns faster than teriyaki — don't be alarmed by dark patches. Pierce the thickest point — juices run clear. Rest 5 min before slicing across the grain.

Cook rice in rice cooker simultaneously. Steam broccolini (microwave, 2 tbsp water, covered, 3 min). Dice cucumber. Halve cherry tomatoes if using.

Portion into 4 containers: rice base, broccolini on one side, sliced chicken on top, cucumber + tomato scattered over. Pour resting juices from chicken over — don't waste them. Reheat 2.5 min with lid slightly ajar. Add cucumber and tomato cold after reheating for temperature contrast.

Tuna Pasta Bake

Meal prep · 3 serves · Mon + Thu dinners + Sun night fresh

Meal Prep

~580 kcal44g protein16g fat62g carbs

Ingredients — 3 serves

Pasta
250g dry	Penne or spaghetti (Vetta Smart Protein recommended)
Sauce
3× 185g tins	Sirena tuna in olive oil, drained
400g tin	Diced tomatoes
1 large	Brown onion, finely diced
3 cloves	Garlic, minced
2 tbsp	Tomato paste
1 tsp	Dried oregano
1 tsp (optional)	Chilli flakes
splash	Olive oil, salt, pepper
Topping
60g	Parmesan, grated
½ cup	Panko breadcrumbs

Method

Preheat oven to 200°C. Cook pasta in heavily salted water until 2 min short of al dente. Drain and set aside.

Carbon steel pan over medium. Sauté onion in olive oil 5 min. Add garlic 1 min. Add tomato paste — cook 3–4 min until brick-red and slightly darkened. Add tinned tomatoes, oregano, chilli, salt and pepper. Simmer 8 min.

Cooking the tomato paste until brick-red removes the raw tin flavour — same principle as bolognese, and equally important here.

Remove from heat. Fold tuna in large chunks — don't break it down to mush, you want distinct pieces throughout. Fold in pasta. Taste and season well.

Transfer to an oven-safe dish. Top evenly with parmesan then panko. Bake 15–18 min until golden and bubbling. Rest 5 min before portioning.

The panko crust is what makes this. Eat Sunday's serve straight from the dish for the full crust experience — it softens when stored but flavour stays excellent.

Portion into 3 sealed containers for Mon and Thu. Reheat 2.5 min with lid slightly ajar.

Scotch Fillet with Mushroom Beef Stock Pan Sauce

Fresh cook · 25 min · 1 serve · Sun + Fri dinners

Fresh CookSteak

~680 kcal54g protein38g fat10g carbs

Ingredients — 1 serve

Steak
170g (or 300g)	WW Beef Scotch Fillet ($9 standard / $20 thick cut for a treat)
to season	Salt, pepper, neutral oil
Mushroom pan sauce
1 cup	Button or Swiss brown mushrooms, sliced 5mm thick
1 tbsp	Butter + small extra knob to finish
2 cloves	Garlic, skin on, lightly crushed
~120ml	Beef stock (~3 frozen cubes at 40ml each)
1 tbsp	Worcestershire sauce
1 tsp	Dijon mustard
2 tbsp (optional)	Thickened cream — lifts the sauce significantly
sprigs (optional)	Fresh thyme
Sides
1 bunch	Asparagus, woody ends snapped off

Method

Rest steak at room temperature 20 min. Pat completely dry on all sides. Season very generously with salt and pepper on all sides and edges.

Heat carbon steel pan over high until smoking. Thin coat of neutral oil. Lay steak in — it should roar. Cook 2–3 min without touching. Flip. Add butter and garlic. When butter foams, tilt and baste steak continuously for 60–90 seconds.

Scotch fillet has marbled fat — you'll see it render into the butter. Medium-rare for 170g = about 2 min on the second side.

Rest steak on board 5 min. Same pan over medium-high, add mushrooms in a single layer. Leave without stirring for 2 min — let them brown. Season after they start to colour. Toss and cook 1–2 min more until golden.

Mushrooms are 90% water. Stirring immediately steams them grey. Leaving them alone lets surfaces caramelise.

Add beef stock and Worcestershire — sizzles and deglazes all the fond. Reduce by half (~2 min). Add cream if using. Whisk in Dijon and a knob of butter. Season. Sauce should coat a spoon.

Snap asparagus at its natural break point. Blanch in boiling salted water 2 min until bright green and just tender. Plate steak sliced across the grain, asparagus alongside, mushroom sauce poured generously over.

Upgraded Caesar Salad with Hard-Boiled Eggs

Meal prep components · 2 serves · Tue + Fri lunches

Meal PrepSalad

~560 kcal60g protein24g fat28g carbs

Ingredients — 2 serves

2	Cos lettuce hearts, washed, dried, chopped
2 breasts	Cold chicken (from snacking chicken batch)
4	Eggs, hard-boiled (2 per serve)
60g	Parmesan, shaved
80ml	Caesar dressing
1 cup	Croutons

Method

Hard-boil eggs on Sunday. Bring a small saucepan of water to a gentle simmer. Lower eggs in carefully. Cook exactly 8 min. Ice bath immediately for 5 min.

8 min from simmering = fully set white with a yolk that's still deep orange-gold in the centre. 6 min = runny. 10 min = chalky.

Peel eggs under cold running water. Store whole and unpeeled in a sealed container up to 5 days. Slice in half at eating time.

Store all components separately — dress only at eating time. Build bowl, add dressing, toss, place halved eggs on top, croutons and parmesan last. The egg yolk blends with the dressing and lifts the whole salad.

Daily target

155g

minimum

From shakes

60g

morning + evening

From food

~95–130g

depending on meals

Stock cubes

40ml

per cube (Kmart tray)

Daily protein stack

Morning shake + creatine (3–5g) + L-carnitine (1g) → 30g protein, ~150 kcal. Note: standard creatine monohydrate dose is 3–5g per day — double-check your label if it says 20mg, that's likely a misprint.

2× caramel cappuccinos → ~350 kcal total, ~16g protein from milk

Lunch (meal prep) → 44–60g protein depending on the day

Snack (cold chicken 150g or 2 eggs) → 13–35g protein

Dinner (fresh cook) → 44–54g protein

Evening shake (protein only, no creatine or carnitine) → 30g protein, ~150 kcal

Total daily range: ~155–210g protein

Protein sources and value

Chicken breast (cold snack) — ~$11/kg · 22g protein per 100g · 165 kcal per 150g serve · best value by far

Chicken thigh — ~$13/kg · 19g protein per 100g · more fat, much more flavour

Heart Smart beef mince — $23/kg · 21g protein per 100g · great for batch cooking

Canned tuna (Sirena in olive oil) — ~$3.50/tin · 40g+ protein per tin · excellent cost per gram of protein

Eggs — ~$0.54/egg · 6g protein each · lowest cost protein source available

Salmon fillet — ~$38/kg · 20g protein per 100g · omega-3 rich, worth it once a week

Rump / scotch fillet steak — $26–47/kg · 22g protein per 100g · weekly treat

Vetta Smart Protein pasta — 26g protein per 100g dry vs 12g regular — make this permanent in bolognese and tuna bake

Future additions — weeks 3 and beyond

Greek yoghurt (plain, full-fat) — 170g = 17g protein, ~150 kcal. Mix with honey and frozen berries for a high-protein dessert substitute.

Cottage cheese — 200g = 28g protein, ~160 kcal. Surprisingly good with sriracha on rice crackers.

Prawns — 200g cooked = 39g protein, ~170 kcal. Very lean, 3–4 min in a hot pan, excellent in garlic butter or on top of a Caesar.

Pork tenderloin — ~$15/kg · 22g protein per 100g · extremely lean, takes well to a mustard crust or Asian marinade.

Supplement timing

Morning shake — with creatine (3–5g) and L-carnitine (1g) first thing on waking, before your coffees. Preserves muscle while fasted and keeps appetite suppressed heading into the morning.

Evening shake — protein only, no creatine or carnitine. After dinner or as a late-night sweet substitute. If you've already hit 155g+ from food alone, you can skip it.

Creatine — one dose of 3–5g per day. Timing doesn't matter much — consistency does. Same time every day is all that's required.