Ian Orban

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🍗 High Protein Chicken Nuggets 
 
These were proper little protein bangers and so easy to make. 
 
8.5/10 from me 🔥 
 
Recipe (30 nuggets) 
 
📊 Macros 
Whole recipe:
948 kcal | 116g Protein | 29g Carbs | 36g Fat 
 
Per nugget:
32 kcal | 4g Protein | 1g Carbs | 1g Fat 
 
Chicken Nuggets 
🍗 500g lean chicken mince
 
🥚 1 egg 

🧅 1 tsp onion powder 

🧄 1 tsp garlic powder 

🌶️ 1 tsp smoked paprika 

🔥 ½ tsp cayenne pepper 

🥄 ½ tsp baking soda 

🌿 1 tsp dried oregano 

🧂 1 tsp salt 

🧂 1 tsp pepper 

🧀 15g low fat grated mozzarella 

📄 5 rice paper sheets 

💨 Cooking spray 
🧄 Garlic Dip 
🥛 100g 0% Greek yoghurt 

🥄 30g light mayonnaise 

🧄 ½ tsp garlic paste 

🧂 Salt to taste 

💧 Water to thin if needed 
 
👨‍🍳 Method 
1. Mix the chicken mince, egg, all the spices, baking soda and mozzarella together until fully combined. 
2. Cut each rice paper sheet into 6 pieces, then dip briefly in water to soften. 
3. Spoon a small amount of the mixture onto each piece and wrap it up to form a nugget. 
4. Spray with cooking spray and air fry or bake at 200°C for 12 to 15 minutes until golden and crispy. 
5. Mix all the dip ingredients together, adding water a little at a time until you get the consistency you want. 
6. Serve the nuggets with the garlic dip. 
 
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62g Protein Italian Chopped Sandwich 🥖🍗 
 
This one tasted insanely good. Big flavour, massive protein hit, and it genuinely fills you up properly. 
 
Makes 2 to 3 sandwiches 

Macros (per sandwich, cut into 2):
~731 calories
62g protein | 69g carbs | 17g fat 
 
Macros (per sandwich, cut into 3):
~487 calories
41g protein | 50g carbs | 14g fat 
 
What you need 👇 
* 300g chicken breast 
* 1 tsp olive oil 
* Paprika, garlic powder, salt and pepper 
* 400g sourdough loaf (about 280g once the middle is hollowed out) 
* 1 tsp olive oil 
* 45g Gouda slices 
* 100g light mozzarella 
* 1 head romaine or gem lettuce 
* 3 sun-dried tomatoes 
* 2 slices chargrilled peppers in brine 
* 2 tbsp mayo 
* 20ml red wine vinegar 
* Salt and pepper to taste 
 
How it goes 👨‍🍳 
1. Season the chicken with paprika, garlic powder, salt and pepper and cook in olive oil until done, then chop 
2. Chop the lettuce, sun-dried tomatoes, peppers and cheese 
3. Combine everything in a bowl with the mayo, red wine vinegar, salt and pepper and chop it all together 
4. Hollow out the middle of your sourdough loaf 
5. Load the filling in and press down firmly 
6. Slice and serve 
 
Two things I learned: go easy on the toasting because it gets crunchy fast, and make sure your loaf is big enough. Mine was slightly small for the amount of filling. 
 
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High Protein Feta Chickpea Dip 🧀 
 
Creamy, salty and packed with protein. Great one to have in the fridge when you want something to snack on that isn’t going to wreck your day. 
 
Serves 2 

Macros (per serving, with bread):
~475 calories
30g protein | 43g carbs | 18g fat 
 
What you need 👇 
* 300g fat free Greek yoghurt 
* 80g cooked chickpeas 
* 80g green olives, sliced 
* 80g feta, crumbled 
* Fresh parsley, chopped 
* Salt to taste 
 
To serve: 
* 60g honey and oats bread per serving, toasted 
 
How it goes 👨‍🍳 
1. Blend the Greek yoghurt, chickpeas, feta, olives, parsley and salt until smooth and creamy 
2. Spread the dip onto a plate or shallow bowl 
3. Toast your bread and use it to scoop 
 
One tip from me: go easy on the yoghurt at first and add more as you blend. Mine came out a bit runnier than I wanted and it is much easier to loosen a thick dip than to thicken a runny one. 
 
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Crunchy Peanut Chicken Salad 🥜🍗 
 
Easy 10/10 from me. Ridiculous amount of crunch, the peanut dressing is unreal, and the macros are absolutely class. This one is going straight into the regular rotation. 
 
Serves 1
Macros (per serving):
~451 calories
43g protein | 14g carbs | 26g fat 
 
What you need 👇 
* 125g cucumber, sliced 
* 50g baby spinach 
* Small handful of spring onions 
* 150g cooked chicken breast 
* 18g smooth peanut butter 
* 10g honey 
* 1 tsp garlic puree 
* 12g homemade chilli oil (olive oil and chilli flakes) 
* 1 tbsp soy sauce 
* Juice of half a lime 
* 1/2 tsp sesame seeds 
 
How it goes 👨‍🍳 
1. Cook your chicken however you like, air fryer, oven or pan all work 
2. Slice the cucumber and roughly chop the spinach 
3. Mix peanut butter, honey, garlic, chilli oil, soy sauce and lime juice together until smooth 
4. Add the cucumber, spinach and chicken to a bowl 
5. Pour the dressing over and toss until everything is coated 
6. Finish with sesame seeds and serve 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
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Credit: Jesse George Stathakis

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Protein Cookie Bake 🍪🍫

Brownie base with a cookie dough layer baked right on top.
Two desserts in one and the macros are ridiculous for what it is.

Macros (whole recipe):
~610 calories
59g protein | 78g carbs | 13g fat

Macros (per serving, 9 servings):
~68 calories
6.5g protein | 8.5g carbs | 1.5g fat

What you need 👇

Cookie batter:
* 40g Gourmet Greek low fat yoghurt
* 25ml egg whites
* 1/2 tsp vanilla extract
* 10g plain flour
* 10g USN Bluelab whey protein
* 5g oat flour
* 24g granulated sweetener
* 1/4 tsp bicarbonate of soda
* Pinch of salt

Brownie batter:
* 120ml egg whites
* 80g Gourmet Greek low fat yoghurt
* 120g pumpkin puree
* 120ml almond milk
* 35g plain flour
* 72 to 96g granulated sweetener
* 20g USN Bluelab whey protein
* 25g dark cocoa powder
* 1/3 tsp bicarbonate of soda
* 1/2 tsp baking powder
* Pinch of salt

Topping:
* 10g chocolate chips

How it goes 👨‍🍳
1. Preheat oven to 180°C and lightly spray your baking tin
2. Mix the cookie batter wet and dry ingredients separately, then bring them together
3. Do the same for the brownie batter, wet and dry separately then combine, don’t overmix
4. Pour the brownie batter into the tin and spread it out evenly
5. Dollop the cookie batter over the top, gently spread it and scatter the chocolate chips
6. Bake for 28 to 38 minutes until the edges are set and the centre is still slightly soft
7. Cool in the tin for 30 minutes before slicing into 9

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Credit: Nick Kazamias

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3 Ingredient Chocolate Cake 🍫🍰 
 
I tried this one so you don’t have to. Added sweetener and vanilla essence to try and save it but honestly I still wouldn’t recommend it. Cool concept, just not there on taste. Skip this one. 
 
What you need 👇 
* 1 apple, cored and sliced 
* 1 egg 
* 1/3 cup cacao powder 
 
How it goes 👨‍🍳 
1. Add all three ingredients to a blender and blend until completely smooth 
2. Pour into a greased oven safe dish 
3. Bake at 180°C for 30 minutes 
4. Let it cool before slicing 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
Credit: Lindsay Keosayian

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High Protein Crispy Beef Cones 🌮🔥 
 
This one was a straight 20/10.  
 
Definitely making this again. 
 
Serves 4 

Macros (per cone):
~273 calories
26g protein | 16g carbs | 12g fat 
 
What you need 👇 
Beef filling: 
* 450g lean beef mince 
* 1 small brown onion, diced 
* 1 medium red pepper, diced 
* 3 garlic cloves, minced 
* 25g tomato paste 
* Splash of water 
* 1 tsp each of paprika, cumin, onion powder, garlic powder, oregano, salt and black pepper 
* 1/2 tsp cayenne pepper 
* Cooking spray 
Cones: 
* 4 Mission Protein Wraps 
* 8 x 20g mozzarella sticks 
* 80g low fat grated mozzarella 
Avocado dip: 
* 1 medium avocado 
* 120g Fage Total 0% Greek yoghurt 
* Small handful fresh parsley 
* 60ml water 
* Juice of half a lemon 
* 1 to 2 tsp honey 
* 1/2 tsp garlic powder 
* Salt to taste 
How it goes 👨‍🍳 
1. Spray a pan with cooking spray and cook onion and red pepper until soft 
2. Add garlic and cook for another minute 
3. Add mince and brown it off 
4. Stir in all spices, tomato paste and a splash of water and cook until everything is coated 
5. Cut each wrap from the centre to the edge and roll into a cone, secure with a cocktail stick if needed 
6. Fill each cone with the beef mixture and push two mozzarella sticks into the centre 
7. Sprinkle about 10g grated mozzarella over the top of each cone 
8. Bake at 180°C for 10 to 12 minutes until crispy 
9. Blend all dip ingredients until smooth and serve alongside 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
Credit:

Recipe 
- 2 cups whole peeled organic tomatoes 
- 1 1/2 cup cottage cheese 
- 1/2 to 1 cup beef bone broth (thin to liking) 
- basil, salt, pepper, garlic + onion powder 
 
heat and serve alone or with grilled cheese😁 
 
this packs 45g of protein!

 
 
Credit: zander