Recipes 21-Day Reset and Monthly Accelerate - Kyani
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21-Day Reset and Monthly Accelerate
Recipes
Step 1
21-Day Reset
Recipes
EAT
in 3s
Reset Recipes | 2
21-Day Reset Recipes
Your 21-Day Reset recipes are designed to keep your food fun,
Step 1
clean, and delicious as you rock your 21-Day Reset! These
recipes, created by culinary experts who specialise in macro
balancing, are just a starting point. As a Nitro community,
21-Day Reset
we’ll create endless protein, fat, carbohydrate (PFC)-balanced
recipes for the world to enjoy as we live our plan.
Important Recipe Tips:
ŭ Each recipe will have one of ŭ Every recipe is Reset-approved
these two labels: and can also be used during
your Monthly Accelerate plan.
• GRAB N’ GO: takes 10 minutes
or less to prepare; when you’re
in a time crunch ŭ Nitro Nutrition™ is a program
for ALL goal types and food
Recipes • GOURMET STYLE: takes 30 preferences, meaning the
minutes or less and ideal for food plan can be customised
family dinners for vegans and plant-based
eaters, as well as vegetarians.
ŭ The recipes are presented in In this booklet, there are some
4 categories with a total of 21 specific plant-based and/or
recipes: vegetarian-approved recipes,
• 5 Breakfast Recipes
which are labelled for easy
• 5 Lunch Recipes reference.
• 5 Dinner Recipes
• 6 Kyäni FIT20® Shake/Smoothie ŭ Follow the portion sizes
Recipes presented in your 21-Day Reset
Food Plan and pay attention to
Even though they are in cat- the What’s the Balance section
egories, remember that every included in every recipe.
recipe is PFC-balanced and
can be eaten at any time
throughout the day as you live Note: If it’s mealtime and you’re not
your Reset plan.
hungry, simply cut the meal in half
based on your portion sizes.
N O W G O G E T YO U R R E S E T R E C I P E G R O O V E O N !
Reset Recipes | 3
BREAKFAST / GRAB 'N' GO
Egg White Pancake
Nutrition
Per Serving 11g 17g 7g 787
Protein Carbs Fat Kilojoules
Whip up a deliciously sweet,
super clean pancake with this
fast and easy recipe!
Makes: 1 serving
Serving size: 2 pancakes
Ingredients:
3 egg whites
1 tablespoon almond butter or your
favourite nut butter
½ banana
Pinch of cinnamon (optional)
Extra virgin olive oil cooking spray
Preparation:
1. Combine egg whites, nut butter, banana, and cinnamon in a blender until
smooth.
2. Cook batter like you would pancakes, using the extra virgin olive oil cooking
spray.
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Reset Recipe | 4
BREAKFAST / GRAB 'N' GO
Egg White Salad
Nutrition
Per Serving 21g 5g 8g 653
Protein Carbs Fat Kilojoules
Plain old egg whites get
a fun makeover with basil
pesto. We recommend hard-
boiling eggs in bulk for easy
grab ’n’ go meals like this one
all week long. Use leftover
pesto to dress up chicken,
fish, or your favourite salad.
Makes: 1 serving
Serving size: 1 salad
Ingredients (Pesto):
1 bunch basil
4 tablespoons olive oil
1 tablespoon water
3 tablespoons pine nuts Preparation:
4 large cloves garlic
1. Combine all pesto ingredients in a food processor and pulse until creamy.
Juice from 2 large lemons
2. Combine all egg salad ingredients in a small bowl.
Ingredients (Egg salad): 3. Add 1½ tablespoons of pesto to egg salad and toss gently.
3 hard-boiled egg whites cut into
bite-sized pieces
28 grams diced celery
28 grams diced white onion
28 grams diced tomato
What is the Balance?
To balance the meal, simply add a small side of fruit or vegetables. This will
provide a great balance of protein, carbohydrates, and fat.
Reset Recipe | 5
BREAKFAST / GRAB 'N' GO
Spicy Fiesta Egg Scramble
with Avocado and Coriander
Nutrition
Per Serving 16g 18.5g 8g 837
Protein Carbs Fat Kilojoules
Add some life to your eggs
in only 10 minutes with this
simple, vibrant dish. Try
chopping veggies in bulk for
the week for quick grab ’n’ go
meals like this one.
Makes: 1 serving
Serving size: 1 scramble
Ingredients:
Extra virgin olive oil cooking spray
½ cup chopped capsicum (red,
yellow, orange, green, or combo)
¼ cup chopped red onion
⅓ small jalapeño, finely chopped (or
more depending on desired heat)
½ cup cherry tomatoes, sliced in Preparation:
half, divided
1. Heat a non-stick frying pan over medium-high heat. Coat pan with extra virgin
Cayenne pepper
olive oil cooking spray.
Black pepper
2. Sauté capsicum, onion, jalapeño, and half the tomatoes for 3 minutes. Season
4 egg whites with desired amount of cayenne and black pepper.
42 grams avocado, chopped
3. Push veggies to the side of the pan and add egg whites.
Fresh coriander, chopped for
4. Cook until scrambled, about 3 to 4 minutes.
garnish
5. Top eggs and veggies with remaining tomatoes, avocado, and plenty of fresh
½ orange (for garnish)
coriander. Add a squeeze of fresh orange juice over the top.
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Reset Recipe | 6
BREAKFAST / GRAB 'N' GO
Three-Minute Omelet
with Sweet Tomato and Fresh Basil
Nutrition
Per Serving 22g 3g 7g 741
Protein Carbs Fat Kilojoules
In a rush most mornings?
This easy breakfast has a
balance of complete protein,
carbohydrates, and fat to help
you burn fat and feel your
best all day long. Best of all,
this recipe takes only minutes
to make in the microwave
and has simple yet delicious
ingredients like sweet cherry
tomatoes and fresh basil.
Makes: 1 serving
Serving size: 1 scramble
Ingredients: Preparation:
Extra virgin olive oil cooking spray 1. Spray a microwave-safe bowl with extra virgin olive oil cooking spray.
3 egg whites 2. Add egg whites to bowl and cook in microwave for 2 minutes or until eggs are
Handful sweet cherry tomatoes, set.
sliced in half
3. Top with tomatoes.
Pink Himalayan salt
4. Season with a pinch of pink Himalayan salt and freshly ground black pepper.
Freshly ground black pepper Garnish with fresh torn basil leaves.
Fresh basil 5. Serve with a little fresh fruit on the side to make sure you’re getting enough
carbs.
What is the Balance?
This recipe has a great balance of protein and fat. Please add a small amount of
carbohydrates like fresh fruit on the side for a balanced meal.
Reset Recipe | 7
BREAKFAST / GRAB 'N' GO
Berrylicious Smoothie
Nutrition
Per Serving 21g 21g 9g 1,130
Protein Carbs Fat Kilojoules
When you want something
cold, creamy, and sweet for a
quick breakfast or late night
snack, dive into a Berrylicious
Smoothie. Loaded with lush
berries, FIT20®, and fresh nuts,
this vibrant fruity smoothie
will support your metabolism
while delivering a powerful
antioxidant punch.
Makes: 1 serving
Serving size: 1 shake
Ingredients:
1 cup unsweetened almond or
Preparation:
coconut milk
1 packet Kyäni FIT20® 1. Place all ingredients in a blender, and blend on high until smooth and creamy.
½ cup frozen mixed strawberries, If smoothie is too thick, add a splash of water and continue blending until you
blueberries, blackberries, and achieve your desired consistency.
raspberries
6 raw nuts of your choice
Add water, as needed for
consistency
What is the Balance?
This quick meal is macro-balanced, meaning it has a perfect balance of protein,
fats and carbohydrates to help keep your blood sugar balanced.
Reset Recipe | 8
LUNCH / GRAB 'N' GO
Chicken Salad with Kale, Pears,
and Citrus Herb Vinaigrette
Nutrition
Per Serving 19.5g 23g 9g 1,034
Protein Carbs Fat Kilojoules
Dress up your salad with a
shot of sweet citrus-and-
thyme dressing. Dark leafy
greens, like kale, add powerful
vitamins and minerals. We
recommend that you cook
chicken breast in bulk for easy
grab ’n’ go meals like this one
all week long. You can also
reserve leftover dressing for
salads later in the week.
Makes: 1 serving
Serving size: 1 salad
Ingredients (Dressing):
Preparation:
1 shallot, finely chopped
1. Whisk together the first four ingredients for the salad dressing (shallots through
Juice from 1 small lemon
thyme).
Juice from 1 large orange
2. Slowly whisk in olive oil until a dressing forms.
3 sprigs thyme, leaves removed
and chopped 3. Add freshly ground black pepper.
2 tablespoons olive oil 4. Taste and add as much stevia as desired.
Black pepper 5. Combine salad ingredients, and plate.
⅓ to ½ packet stevia (depending on 6. Pour salad dressing over salad ingredients.
desired sweetness)
Ingredients (Salad):
85 grams cooked chicken breast,
chopped or shredded
1 large handful kale or your favourite
greens, chopped very small
½ pear, thinly sliced
½ carrot, grated (optional) What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Reset Recipe | 9
LUNCH / GRAB 'N' GO
Italian Turkey Salad with a Side of Fruit
(Can Swap Turkey for Tuna, or any Lean Meat)
Nutrition
Per Serving 24.5g 22.2g 7.6g 1,005
Protein Carbs Fat Kilojoules
Fresh turkey is tossed with Italian-
style vegetables and dressed in
tangy vinaigrette. Fresh basil is
the perfect garnish for this simple
yet elegant salad. Try making this
refreshing salad in bulk for quick
lunches throughout the week (just
dress it right before serving). If
desired, substitute any other lean
protein such as cooked, chopped
chicken, or flaked tuna in place of
the turkey.
Makes: 1 serving
Serving size: 1 turkey salad with 113 grams
fruit
Preparation:
1. Combine turkey, vegetables, and olives in a bowl. Toss turkey mixture
Ingredients: with low-fat balsamic vinaigrette or lemon and olive oil vinaigrette.
100 grams no added salt deli turkey or 2. Season to taste with black pepper, and toss gently.
fresh cooked turkey 3. Top with fresh basil and capers. Serve turkey salad with side of fruit,
⅓ cup cherry tomatoes, cut in half and enjoy!
2 tablespoons red onion, chopped
½ cup capsicum, green or red, chopped
14 grams good-quality black Kalamata
olives, pitted and chopped
1 ½ tablespoons balsamic vinaigrette (¾
tablespoon olive oil whisked together
with ½ tablespoon balsamic vinegar and
1 teaspoon fresh lemon juice)
Fresh ground black pepper, to taste
1 tablespoon capers, drained
1 tablespoon chopped fresh basil
What is the Balance?
113 grams fruit (like orange slices)
This recipe has a good balance of protein, carbohydrates, and fat.
Reset Recipe | 10LUNCH / GRAB 'N' GO
Garden Bowl Delight
Plant-based Approved
Nutrition
Per Serving 8g 24g 5g 745
Protein Carbs Fat Kilojoules
This lightly cooked, low-fat
veggie salad is served in an
edible bowl and packed with
nutrients.
Makes: 4 servings
Serving size: 1 large cabbage leaf
bowl, 2 cups (cooked) veggies
Ingredients:
2 cups chopped broccoli
2 cups chopped tomatoes
2 cups chopped butternut pumpkin
2 cups chopped capsicum
1 to 2 cloves garlic, whole
4 cups baby spinach
Salt-free seasoning of choice
2 tablespoons olive oil
1 large head red cabbage Preparation:
1. Add all veggies except the cabbage to a saucepan.
2. Season to taste with the salt-free seasoning of your choice.
3. Add olive oil and cook over medium heat until soft (the veggies should retain
most of their bright colour).
4. Separate the cabbage head into individual leaves.
5. Place one leaf inside another to make a two-layer bowl.
6. Pour cooked veggies into cabbage leaf bowls and serve.
What is the Balance?
Add a plant-based protein from a plant-based source. This will provide a solid
balance of protein, carbohydrates, and fat.
Reset Recipe | 11LUNCH / GRAB 'N' GO
Spicy Tuna Avocado Salad
Nutrition
Per Serving 28g 7.4g 9.8g 895
Protein Carbs Fat Kilojoules
Lunch doesn’t have to mean
a sandwich! Get creative by
combining easy tuna with
heart-healthy avocado,
fresh coriander, onion, and
a touch of Sriracha sauce for
heat. Serve this simple tuna
salad over greens with your
favourite side of fruit.
Makes: 1 serving
Serving size: 1 salad
Ingredients:
1 can tuna, drained well
1 to 2 tablespoons chopped red
onion (depending on desired Preparation:
tastes) 1. Combine tuna, onion, and capsicum in a small bowl.
½ red capsicum, chopped 2. Add fresh lime juice and Sriracha sauce and mix well.
Juice from ½ lime
3. Fold in chopped avocado and coriander.
A few drops of Sriracha sauce
4. Add additional Sriracha sauce if you like it hot!
½ avocado, chopped
5. Serve over greens with a side of your favourite fruit.
Very small handful of fresh
coriander, chopped.
What is the Balance?
This recipe has a balance of protein, carbohydrates, and fat and makes for a
complete meal.
Reset Recipe | 12LUNCH / GRAB 'N' GO
Lettuce-Wrapped Avocado & Salsa
Turkey Burger
Nutrition
Per Serving 20g 4g 8g 712
Protein Carbs Fat Kilojoules
These lettuce-wrapped turkey
burgers are an easy, healthy
version of a family favourite.
They can even be made
ahead of time and reheated.
Makes: 5 servings
Serving size: 1 burger with "bun"
and toppings
Ingredients (Burgers):
450 grams turkey breast mince
Salt-free seasoning of your choice
Extra virgin olive oil cooking spray
Ingredients (toppings):
Leaf lettuce "bun"
5 tablespoons homemade or
Preparation:
natural, sugar-free salsa
140 grams avocado, chopped 1. Mix turkey and salt-free seasoning until combined.
Onion slices (optional) 2. Shape into 5 patties. Spray pan with extra virgin olive oil cooking spray and grill
Tomato slices (optional) the patties on medium heat until cooked throughout, about 7–10 minutes or
until no longer pink.
3. Place 1 to 2 leaves of lettuce on a plate.
4. Add the turkey burger, salsa, avocado, and desired toppings.
5. Wrap lettuce "bun" around burger, pick up and enjoy!
What is the Balance?
This recipe has all the protein and fat you need, simply pair it with a Reset-
approved carbohydrate of your choice.
Reset Recipe | 13DINNER / GOURMET STYLE
Baked Lemon-Herb Salmon
Nutrition
Per Serving 29g 0.5g 10g 892
Protein Carbs Fat Kilojoules
This simple, heart-healthy
dish requires very little
preparation and is best
served with a vegetable of
your choice for a balanced
meal. Leftovers can be used
for a salad topping later in
the week.
Makes: 5 servings
Serving size: 113 grams salmon
Ingredients:
Extra virgin olive oil cooking spray
450 - 680 grams salmon fillet
Freshly ground black pepper
10 fresh chives Preparation:
5 thyme sprigs
1. Preheat oven to 230˚C.
5 oregano sprigs
2. Line shallow roasting pan with foil; coat with cooking spray.
5 rosemary sprigs
3. Place fish on prepared pan and sprinkle with pepper.
1 medium onion, sliced
4. Arrange chives, thyme, oregano, and rosemary horizontally across fish. Arrange
Juice of ½ lemon
onion slices on top of herbs.
Lemon slices for garnish
5. Squeeze fresh lemon juice on top.
6. Cover with foil; seal. Bake 20 to 25 minutes or until fish flakes easily when tested
with a fork.
7. Serve warm or at room temperature with lemon slices for garnish.
What is the Balance?
This dish is made of protein and fat. Please add a carbohydrate such as spinach
or asparagus on the side for a complete meal.
Reset Recipe | 14DINNER / GOURMET STYLE
Fillet, Cauliflower Rice,
and Asparagus Medley
Nutrition
Per Serving 28g 18g 10g 892
Protein Carbs Fat Kilojoules
This recipe is great for all
those who want a juicy steak
but also want to keep their
waistline in check! Grill up
a Beef Fillet and asparagus
while simultaneously boiling
some cauliflower rice. A total
of only 3 ingredients and it
takes less than 10 minutes
to make. Doesn’t get better
for someone with a busy
schedule. Plus this recipe is
great for your entire family!
Makes: 1 serving
Serving size: 170g Beef fillet, Preparation (for Fillet and asparagus):
½ cup cauliflower rice, and unlimited 1. Heat up grill.
asparagus 2. Put fillet and asparagus on the grill (add any seasoning to the top of the fillet).
3. Cook for 3 to 5 minutes one side.
Ingredients (recipe):
4. Flip fillet and asparagus (add any seasoning to the top of the fillet).
170 grams Beef fillet
5. Cook 3 to 5 minutes on the other side.
¼ cup cooked cauliflower rice
6. Take off grill when cooked to your preference.
Asparagus
(Optional for flavour) Preparation (for cauliflower rice):
Salt-free herb and spice mix of your 1. Prepare cauliflower rice as directed on packaging.
choice 2. Serve ½ cup with meal.
Add fresh lemon or lime for
additional flavouring once meal is
prepared
What is the Balance?
This recipe has a balance of protein, carbohydrates, and fat and makes for a
complete meal.
Reset Recipe | 15DINNER / GRAB 'N' GO
Lime Mint Chicken
with a Watermelon Avocado Salsa
Nutrition
Per Serving 20g 12.5g 6.5g 808
Protein Carbs Fat Kilojoules
This easy dish can be
prepared ahead of time so
dinner is a breeze. Make the
marinade early in the day
and marinate the chicken for
at least 3 hours or overnight.
You can prep the salsa ahead
of time too. The result? A
light, refreshing, and delicious
meal that takes only minutes
to put together.
Makes: 4–5 servings
Serving size: 92 grams chicken
plus salsa
Ingredients (marinade):
Preparation:
¼ cup fresh mint
2 tablespoons fresh parsley 1. Purée all the ingredients for the marinade (except chicken) in a food processor or
blender. Pour over chicken and marinate for at least 3 hours.
1 jalapeño
Juice from 4 limes 2. Toss salsa ingredients in a small bowl and allow flavours blend.
1 clove garlic 3. Grill marinated chicken for approximately 4 to 6 minutes per side or until cooked
through.
Freshly ground pepper
450 grams chicken breast 4. Top with fresh salsa.
Ingredients (salsa):
140 grams avocado, chopped
280 grams watermelon, chopped
255 grams seedless cucumber,
chopped
2 tablespoons fresh mint, chopped
85 grams red onion, chopped
1 to 2 jalapeños (depending on
desired heat), chopped What is the Balance?
Juice from 1 lime This recipe has a great balance of protein, carbohydrates, and fat.
Reset Recipe | 16DINNER / GOURMET STYLE
World Famous Magic Mushroom
Plant-based Approved
Nutrition
Per Serving 18g 38g 11g 1,200
Protein Carbs Fat Kilojoules
These protein-packed
mushroom caps will have you
seeing fungi in a whole new
light. The rich, bold flavour of
the caps along with a robust
salad and some nuts on the
side make a delicious meal.
Makes: 4 servings
Serving size: 2 mushroom caps, 3
cups salad, approx. 3 tablespoons
nuts/seed
Ingredients:
8 large portobello mushroom caps
12 cloves garlic, whole
Splash of red wine vinegar
Dried basil Preparation:
8 cups baby spinach 1. Sauté the mushroom caps and whole garlic cloves with a splash of red wine
2 cups cherry tomatoes, whole vinegar and basil to taste in a saucepan on low heat until soft, about 10 minutes.
2 cups sliced baby capsicums 2. Combine the spinach, tomatoes, and baby capsicums into your favourite salad
1 cup shredded carrots arrangement on four plates.
1 cup shredded beetroot 3. Place shredded carrots and beetroot on top of each salad.
¼ cup raw cashews
4. Mix the cashews, pistachios, and pumpkin seeds together and serve on the side or
¼ cup raw, shelled pistachios
add crunch to the salad by pouring them on top.
¼ cup raw pumpkin seeds
2 limes 5. Cut each lime in half. Squeeze fresh lime over the salads right before serving.
What is the Balance?
Add your favourite plant-based protein along with your meal. This will provide a
solid balance of protein, carbohydrates, and fat.
Reset Recipe | 17DINNER / GOURMET STYLE
Coriander Rubbed Pork
Nutrition
Per Serving 24g 10g 9g 996
Protein Carbs Fat Kilojoules
Lean pork becomes something
amazing when rubbed in garlic
and coriander and then smothered
in a citrus sauce. Serve sliced pork
and sauce over cauliflower rice
during your 21-Day Reset. Make
sure to cook cauliflower rice in
bulk for the week to pair with easy
meals like this one.
Makes: 4–5 Servings
Preparation:
Serving size: ~ 113 grams pork plus citrus
sauce (nutrition information does not include 1. Preheat oven to 180˚C.
cauliflower rice or any additional carbs) 2. Mix ingredients for pork rub in a small bowl and rub on all sides of pork
tenderloin.
Ingredients (Pork Rub): 3. Heat a large frying pan over medium-high heat. Once hot, spray generously
with extra virgin olive oil cooking spray. Let pan heat up for another
Small handful fresh coriander, chopped
moment.
1 clove garlic, finely minced
Pinch of red pepper flakes 4. Add pork to pan and sear to a light golden-brown crust on all sides.
½ tablespoon extra virgin olive oil 5. Place seared pork on a sheet pan covered in foil, and bake in oven for 18 to
450 to 680 grams pork tenderloin, 25 minutes or until cooked through (cooking time depends on the size of
brought to room temperature the pork). Let pork rest for at least 5 minutes before slicing.
Extra virgin olive oil cooking spray 6. While pork is in the oven, start on the sauce. In the same pan used to sear the
pork, add olive oil and sauté shallots, thyme, garlic and red pepper flakes over
Ingredients (Glaze):
medium-low heat for 2 minutes.
1 tablespoon extra virgin olive oil
7. Add orange juice.
1 shallot, finely chopped
8. Scrape up brown bits on the bottom of the pan. Let the glaze reduce into a
2 cups real orange juice (we used 100%
thick sauce, around 5 minutes.
fresh-squeezed, all-natural bottled
juice) 9. Remove sprigs of thyme and add coriander to the glaze.
Small handful fresh coriander, including
stems What is the Balance?
2 sprigs of fresh thyme, including stems
This recipe alone has a great balance of protein and fat. It is slightly
2 cloves garlic, peeled and left whole but low in carbohydrates. When you add a small amount of cauliflower rice
smashed (females ¼ cup cooked, males ½ cup cooked) or a veggie on the side, the
Pinch of red pepper flakes carbohydrates will be just right.
Reset Recipe | 18FIT20® Smoothies
Berry Avocado Blast Green Machine Sunrise Sensation
Nutrition Per Serving Nutrition Per Serving Nutrition Per Serving
23g 20g 12g 1,172 25g 20g 14g 1,255 23g 16g 11g 1,088
Protein Carbs Fat Kilojoules Protein Carbs Fat Kilojoules Protein Carbs Fat Kilojoules
Makes: 1 serving Makes: 1 serving Makes: 1 serving
Serving size: 1 smoothie Serving size: 1 smoothie Serving size: 1 smoothie
Ingredients: Ingredients: Ingredients:
1 packet Kyäni FIT20® 1 packet Kyäni FIT20® 1 packet Kyäni FIT20®
250-340ml water 170-250ml water 250-340ml water
¼ cup blueberries 1 medium cucumber, peeled 1 pouch Kyäni Sunrise®
¼ cup strawberries 1 cup kale 3 Kyäni Sunset® softgels
¼ avocado 1 cup spinach 1 tablespoon peanut butter
¼ cup pistachios
Preparation: Juice of ½ lemon Preparation:
1. Blend together. 1 to 4 teaspoons fresh ginger 1. Blend together.
2. Enjoy! (depending upon how spicy you 2. Enjoy!
like it)
Preparation:
1. Blend together.
2. Enjoy!
Reset Recipe | 19FIT20® Smoothies
Peanut Butter Banana Seed Warrior Creamy Hot
Delight Chocolate
Nutrition Per Serving Nutrition Per Serving Nutrition Per Serving
24g 17g 10g 1,046 29g 19g 14g 1,339 22g 12g 7g 837
Protein Carbs Fat Kilojoules Protein Carbs Fat Kilojoules Protein Carbs Fat Kilojoules
Makes: 1 serving Makes: 1 serving Makes: 1 serving
Serving size: 1 smoothie Serving size: 1 smoothie Serving size: 1 smoothie
Ingredients: Ingredients: Ingredients:
1 packet Kyäni FIT20® 1 packet Kyäni FIT20® 1 packet Kyäni FIT20®
250-340ml water 1 pouch Kyäni HL5 250ml unsweetened almond or
1 tablespoon raw peanut butter 250ml unsweetened almond or coconut milk
½ small banana coconut milk 2 tablespoons organic cacao powder
1 tablespoon chia seeds
Preparation: 1 tablespoon milled flax seed Preparation:
1. Blend together. 1. Heat the unsweetened almond or
Preparation: coconut milk, then add FIT20® and
2. Enjoy!
1. Blend together. cacao and blend together.
2. Add honey to taste as a natural 2. Enjoy!
sweetener.
3. Enjoy!
Reset Recipe | 20Step 2
Monthly Accelerate
Recipes
EAT
in 3s
Accelerate
AccelerateRecipes
Recipe | 21Monthly Accelerate Recipes
Your Monthly Accelerate recipes are designed to build off your 21-Day
Step 2 Reset recipes. You can use all Reset-approved recipes as you accelerate.
Your Accelerate recipes have more food freedom and are designed to
show you how clean food can taste amazing and be fun! All these recipes
were created by culinary experts who specialise in macro balancing, and
they are a great starting point for your healthy eating routine.
Monthly Accelerate
As a Nitro Influencer community, we’ll create endless protein, fat, carbohydrate
(PFC)-balanced recipes for the world to enjoy as we live our plan.
Important Recipe Tips:
ŭ Each recipe will have one of ŭ Every recipe is Accelerate-
these two labels: approved, and feel free to use
any Reset-approved recipes.
• GRAB N’ GO: takes 10 minutes
or less to prepare; when you’re
in a time crunch ŭ Nitro Nutrition™ is a program
for ALL goal types and food
• GOURMET STYLE: takes 30 preferences, meaning the
minutes or less and ideal for food plan can be customised
family dinners for vegans and plant-based
eaters, as well as vegetarians.
ŭ The recipes are presented in In this booklet, there are some
4 categories with a total of 30 specific plant-based and/or
recipes: vegetarian-approved recipes,
• 5 Breakfast Recipes
which are labelled for easy
Recipes • 10 Lunch Recipes reference.
• 10 Dinner Recipes
• 5 Kyäni FIT20® Shake/Smoothie ŭ Follow the portion sizes
Recipes presented in your Monthly
Accelerate Food Plan and pay
Even though they are in attention to the What’s the
categories, remember that Balance section included in
every recipe is PFC-balanced every recipe.
and can be eaten at any time
throughout the day as you live
your Monthly Accelerate plan.
Pro Tip: There are certain recipes that contain inflammatory foods. Based on
your goals and metabolism, use sparingly or completely avoid them.
Accelerate Recipes | 22BREAKFAST / GRAB 'N' GO
Quinoa Banana Pancakes
with Berry Syrup
Nutrition
Per Serving 5.5g 23g 5.5g 695
Protein Carbs Fat Kilojoules
Move over pancakes! These Monthly
Accelerate Banana Quinoa Pancakes are
comfort food at its finest. Packed full of high-
quality whole foods and fragrant spices, this
nutritious breakfast will satisfy your sweet
tooth while keeping your blood sugar in
check. Make quinoa in bulk for the week and
store it the fridge so you can quickly use it in
recipes like this one. Because of the density
of the quinoa, these cakes cook best low and
slow in a high quality, non-stick pan. These
pancakes are delicious with or without the
syrup and can be stored in the fridge in an
airtight container for 3 to 4 days. You can also
double the recipe for a family style breakfast.
Makes: 4 servings
Serving size: 2 pancakes (10cm each) plus
approximately ¼ cup berry syrup
Preparation:
Ingredients (banana quinoa pancakes):
1. Purée all of the ingredients for the Banana Quinoa Pancakes in a blender
1½ small, very ripe bananas
for 4 minutes.
1 extra-large whole egg
2 extra-large egg whites 2. In the meantime, heat a large, non-stick frying pan over medium heat
¾ cup cooked quinoa for the quinoa cakes. Coat with extra virgin olive oil cooking spray. For
1 tablespoon unsweetened almond milk the syrup: Heat a separate small frying pan over low heat and add all
2 teaspoons unrefined coconut oil ingredients except for the Stevia. Stir syrup occasionally.
1½ teaspoons pure vanilla extract 3. Once large frying pan is hot, add ¼ cup of pancake mix per cake (make
½ teaspoon baking powder 4 at a time) and cook for approximately 4 to 5 minutes for the first side.
¼ heaping teaspoon cinnamon The key is to cook low and slow! Once the pancake edges get firm, gently
3 good-sized dashes of nutmeg flip and cook for another 3 to 4 minutes, lowering the heat if necessary.
Extra virgin olive oil cooking spray Remove cooked pancakes and keep warm.
4. Right before serving, sweeten syrup with Stevia. Serve Banana Quinoa
Ingredients (berry syrup): Pancakes with Berry Syrup. Enjoy!
1½ cups frozen mixed berries (all
natural, no sugar added)
½ tablespoon unrefined coconut oil
A few drops of pure vanilla extract
½ to 1 packet Stevia (depending on
desired sweetness) What is the Balance?
This recipe has a great balance of carbohydrates and fat plus some
protein. Add an additional lean protein on the side such as egg whites.
Accelerate Recipe | 23BREAKFAST / GRAB 'N' GO
Protein Power Oatmeal
Nutrition
Per Serving 20g 22g 11g 712
Protein Carbs Fat Kilojoules
If you’re short on time in
the morning and in need
of a fast breakfast, Protein
Power Oatmeal is the perfect
choice. Warm, creamy oats
are combined with FIT20®
vanilla protein powder and
natural nut butter for a quick
and tasty meal. For a change
of pace, swap in nuts, peanut
butter, or ground flaxseeds
for the almond butter.
Makes: 1 serving
Serving size: 1 bowl
Preparation:
Ingredients: 1. Stir oats and water (for correct amount of water, see oatmeal package) in a bowl,
21 grams instant oatmeal, dry, and microwave on high according to package directions.
unsweetened 2. Very slowly, stir in desired amount of powder a little at a time until the mixture is
1 packet Kyäni FIT20® smooth and creamy.
1 tablespoon natural almond butter 3. Add natural almond butter or peanut butter and mix well.
or natural peanut butter
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Accelerate Recipe | 24BREAKFAST / GRAB 'N' GO
Egg Veggie Gluten-free
Breakfast Burrito
Nutrition
Per Serving 14g 13g 10g 837
Protein Carbs Fat Kilojoules
Starting off the day with a
clean breakfast burrito is
what power mornings are
all about! Simply wrap your
burrito in aluminium foil for a
quick breakfast on the go.
Makes: 1 serving
Serving size: 1 wrap
Ingredients:
2 eggs (add additional egg whites
for more protein)
1 gluten-free wrap
2 slices tomato (optional) and low-
calorie veggies of your choice
Extra virgin olive oil cooking spray
Preparation:
1. Heat a small frying pan over medium heat and coat with a dab of oil
or cooking spray.
2. Once pan is hot, heat veggies and add eggs.
3. Toast wrap for a crispy twist.
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Accelerate Recipe | 25 Inflammatory recipe—use sparingly based on your goals BREAKFAST / GRAB 'N' GO
Cottage Cheese, Apple,
and Peanut Butter Bowl
Nutrition
Per Serving 21g 20g 8g 1,050
Protein Carbs Fat Kilojoules
This fast and easy treat is
surprisingly delicious! Low-
fat cottage cheese, vanilla
extract, natural peanut butter,
and crisp apple chunks are
combined and blended to
sweet perfection.
Makes: 1 serving
Serving size: 1 bowl
Ingredients:
170 grams low-fat cottage cheese
85 grams apple, chopped
½ teaspoon natural peanut butter
(smooth or chunky)
¼ teaspoon cinnamon
¼ teaspoon vanilla extract Preparation (for smooth, creamy version):
Stevia 1. Put first 5 ingredients in a blender and blend until smooth.
2. Sweeten to taste with Stevia.
Preparation (for Chunky version):
1. Mix first 5 ingredients in a bowl until just combined.
2. Sweeten to taste with Stevia.
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Accelerate Recipe | 26 Inflammatory recipe—use sparingly based on your goals BREAKFAST / GRAB 'N' GO
Greek Yoghurt Parfait
Nutrition
Per Serving 25g 21g 8g 1,100
Protein Carbs Fat Kilojoules
Creamy, vanilla-sweetened,
protein-packed Greek yoghurt
is layered between fresh
berries and nuts in this mouth-
watering parfait. You can easily
make this recipe in bulk for
quick meals all week long; just
add the fruit and nuts right
before serving. Greek Yoghurt
Parfait is a kid-friendly favourite
and makes a sweet and simple
breakfast, snack, or dessert. If
you’re in a hurry, you do not
need to layer ingredients; just
mix them all together.
Makes: 1 serving Preparation (for smooth, creamy version):
Serving size: 1 yoghurt parfait and ¼ 1. Stir together Greek yoghurt, vanilla extract, and desired amount of Stevia.
cup fruit
2. Layer the yoghurt mixture in a dish with berries and nuts. If you’re in a hurry,
simply mix all the ingredients together until combined.
Ingredients: 3. Enjoy!
283 grams of fat-free, plain Greek
yoghurt
½ teaspoon vanilla extract
Stevia
¼ heaping cup berries (raspberries,
strawberries, etc.)
14 grams nuts (pecans, almonds,
walnuts, etc.)
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Accelerate Recipe | 27LUNCH / GRAB 'N' GO
Mark’s Office Special
Collagen, Energy, and Brain Power Fuel
Nutrition
Per Serving 10g 14g 9g 712
Protein Carbs Fat Kilojoules
Staying fuelled up is crucial to
accelerating your metabolism
and we’re all busy! Use this
HL5 + Sunrise recipe anytime
throughout the day when you
need a boost or are tight for a
snack. It’s a 4-in-1 experience,
energy, digestion, collagen
and brain power all wrapped
into one quick snack.
Makes: 1 macro-balanced snack
Serving size: 1 snack
Ingredients:
2 Kyäni HL5 pouches
Preparation:
1 pouch Kyäni Sunrise
Handful of walnuts (or any nuts / 1. Take your Kyäni HL5 first, then eat your nuts, followed by your Sunrise.
seeds you prefer)
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Accelerate Recipe | 28LUNCH / GOURMET STYLE
Chicken Nachos
Over Homemade Sweet Potato Chips
Nutrition
Per Serving 21g
20g 19g
5g 8g
6g 156
904
Protein Carbs Fat Kilojoules
This lean take on nachos
takes only minutes to make
if you have sweet potato
chips prepared ahead of
time for the week. Simply
cut sweet potatoes in thin,
even slices, coat lightly with
extra virgin olive oil cooking
spray, season with salt-free
seasoning of your choice, and
bake at 230˚C until crispy,
about 20 to 30 minutes. Just
keep an eye on the potatoes
while they cook, as they tend
to burn.
Preparation:
1. In a small bowl, toss chicken with desired amount of salt-free seasoning of your
Makes: 1 serving choice. Heat in microwave for 30 seconds.
Serving size: 1 plate
2. Arrange sweet potato chips on a plate.
3. Place seasoned, shredded chicken on top. Add tomatoes, salsa, and chopped
Ingredients:
avocado. Add a sprinkle of your seasoning on top if desired.
85 grams cooked chicken breast,
shredded 4. Heat entire plate in the microwave for about 45 seconds to warm it up. Enjoy!
Favourite salt-free seasoning
Large handful homemade sweet
potato chips (recipe above)
28 grams chopped tomatoes
14 grams sugar-free salsa
28 grams avocado, chopped
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Accelerate Recipe | 29 Inflammatory recipe—use sparingly based on your goals LUNCH / GRAB 'N' GO
Turkey Avocado Wrap
with a Side of Pineapple
Nutrition
Per Serving 21g
31g 32g
5g 14g
8g 1,674
156
Protein Carbs Fat Kilojoules
Short on time and need a
healthy meal that requires
zero cooking? Well this recipe
is for you! A delicious heart-
healthy wrap that will balance
your blood sugar and best yet
takes less than 5 minutes to
make!
** If meal seems too big, simply
cut the wrap in half
Makes: 1 serving
Serving size: 85 grams low-sodium
turkey breast (140 grams for men), 1
low-carb wrap, 1/2 avocado, handful
of pineapple chunks, unlimited tomato
and lettuce Preparation:
1. Lay out wrap.
Ingredients: 2. Put 85 grams (or 140 grams) of Turkey on the wrap on one side to make the wrap
140 grams low-sodium deli turkey easy to fold.
breast 3. Cut the avocado in half, spoon out the avocado and put on top of turkey.
1 low-carb wrap (gluten-free) 4. Cut tomato slices and put on top of avocado and turkey.
½ avocado (can substitute 1 slice of 5. Add as much romaine lettuce as you prefer.
cheese if you do not like avocado) 6. Fold wrap.
1 handful pineapple chunks (can
7. Cut wrap in half.
substitute another fruit if you do
not like pineapple) 8. Cut pineapple in half, make chunks, and add a handful to the side of the dish.
Romaine lettuce (optional)
1 tomato (optional)
Pink Himalayan salt (optional to use
sparingly for flavour)
What is the Balance?
This recipe has a balance of protein, carbohydrates, and fat and makes for a
complete meal.
Accelerate Recipe | 30LUNCH / GOURMET STYLE
Tuna with Quinoa Roll
Nutrition
Per Serving 21g
24g 20g
5g 10g
8g 1,062
156
Protein Carbs Fat Kilojoules
This is an ideal family meal,
or you can portion out single
servings. To make your own
roasted red capsicum, lightly
brush red capsicum with
olive oil and grill or sauté
until softened.
Makes: 4 servings
Serving size: 1 plate
Ingredients (Quinoa):
1 cup cooked quinoa, cooled
⅓ cup roasted red peppers
¾ cup diced scallions
Ingredients (Tuna): Preparation:
4 cans tuna in water, drained well 1. Combine ingredients for the quinoa.
Juice from 2 lemons 2. In a separate bowl, combine ingredients for the tuna.
Zest from 1 lemon 3. Mix contents from both bowls together and toss well.
¼ cup fresh basil 4. Divide onto 4 plates.
1 small clove garlic, minced
5. Enjoy!
½ teaspoon ground pepper
2 tablespoons olive oil
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 teaspoon mixed herbs
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Accelerate Recipe | 31LUNCH / GRAB 'N' GO
Summer Rolls
Plant-based Approved
Nutrition
Per Serving 21g
9g 29g
5g 8g 1,151
156
Protein Carbs Fat Kilojoules
This is a no-cook, snack-style
recipe perfect for any season.
Rice paper are thin sheets of
rice flour used to make spring
rolls and can be found in the
Asian food section of most
large grocery stores. If they are
not available in your store, a
trip to the Asian market may
be necessary.
Makes: 4 servings
Serving size: 4 rolls
Ingredients:
16 rice paper sheets
Preparation:
2 cups sliced carrots
2 cups broccoli sprouts 1. Divide all of the ingredients up into 4 separate portions. You will create 4 summer
rolls out of each portion (total of 16 summer rolls).
2 cups sliced baby capsicums
2. Lay rice paper flat after moistening per package instructions.
¼ cup raw sunflower seeds
3. For the first portion, lay a quarter of each of the remaining ingredients on one
¼ cup raw, shelled pistachios
side and roll together.
4. Repeat for the other three rolls.
5. Serve immediately.
What is the Balance?
Add a plant-based protein from a plant-based source to balance out the meal.
This will provide a solid balance of protein, carbohydrates, and fat.
Accelerate Recipe | 32LUNCH / GOURMET STYLE
Easy Chicken Vegetable Soup
Nutrition
Per Serving 17g 9g 7.5g 737
Protein Carbs Fat Kilojoules
If you’re a chicken soup fan,
you will love this recipe.
It’s not only incredibly easy
and quick to make, but it’s
really good for you too. This
hearty soup is full of rotisserie
chicken and traditional
vegetables and is sure to
warm the soul.
Makes: 10 servings
Serving size: 1 bowl
Ingredients:
1 whole rotisserie/BBQ chicken
¼ cup olive oil
1 large white onion, finely chopped
Preparation:
6 large carrots, peeled and chopped
on the bias 1. Remove the skin from the BBQ chicken and discard. Carefully remove the meat from
2 cups chopped celery the bones. Keep a close eye out for small bones. Chop the meat and set aside in a
medium bowl. Throw away the bones.
Sea salt or pink Himalayan salt
2. In a large stockpot, heat olive oil over medium-high heat.
Pepper
8 cups low-sodium, all-natural 3. Add onions, carrots, garlic, celery and sauté until soft and fragrant.
chicken stock 4. Season lightly with salt and pepper. If using dried herbs, stir in now.
4 cloves garlic, finely minced 5. Reduce heat to low and add chicken pieces and chicken stock. Bring to a simmer.
4 cups spinach leaves, shredded or 6. Allow to simmer for approximately 20 minutes or until vegetables are cooked
chopped in large chunks and flavours are developed (taste it!).
1 tablespoon fresh thyme (or 1½ 7. Before serving, add the spinach leaves and allow to wilt. If using fresh herbs,
teaspoons dried thyme) add now.
3 tablespoons fresh parsley (or 2 8. Add a few dashes of hot sauce and season to taste with salt and pepper.
teaspoons dried parsley)
Hot sauce
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Accelerate Recipe | 33 Inflammatory recipe—use sparingly based on your goals LUNCH / GOURMET STYLE
Crust-Free Margherita Chicken Pizza
Nutrition
Per Serving 27g 5g 6g 837
Protein Carbs Fat Kilojoules
When you just want flavours
of a fresh Margherita pizza,
without the kilojoules and
carb-packed pizza crust,
this version answers the call
with minimal ingredients
combined in the simplest of
ways. Enjoy zesty pizza sauce,
fresh mozzarella cheese, and
fresh basil, tomato, and garlic,
all served on top of a thin-cut
crispy chicken breast (instead
of regular pizza crust)
Makes: 4 servings
Serving size: 1 chicken cutlet topped
Preparation:
with ingredients (1 1/2 servings for
men) 1. Preheat oven to 180˚C.
2. Slice chicken breasts in half lengthwise to create a total of 4 thin chicken cutlets.
Cover with plastic wrap and pound lightly with a food mallet into
Ingredients: thin cutlets.
2 large boneless, skinless chicken 3. On the stovetop, brown chicken cutlets in a skillet sprayed with extra virgin olive oil
breasts cooking spray for approximately 15 minutes or until crispy.
Extra virgin olive oil cooking spray 4. Spray a cooking sheet with cooking spray and place chicken on the sheet.
½ cup pizza sauce 5. Top each chicken breast with approximately 1 tablespoon of pizza sauce.
113 grams fresh mozzarella cheese, 6. Add 28 grams of fresh mozzarella cheese to each breast and top with tomatoes.
cubed
7. Sprinkle lightly with salt, pepper, garlic powder, and red pepper flakes
1 large tomato, diced (if desired).
Sea salt or pink Himalayan salt
8. Bake for 15 minutes, or until the cheese melts.
Pepper
9. Garnish with parmesan cheese and fresh basil.
Garlic powder
Red pepper flakes (optional)
Parmesan cheese, freshly shredded What is the Balance?
Fresh basil Feel free to add more veggies to help balance out the carbohydrates in this meal
Accelerate Recipe | 34LUNCH / GRAB 'N' GO
Warm Chicken and Prawn Quinoa Salad
with Dried Cranberries
Nutrition
Per Serving 22g 25g 6g 1,072
Protein Carbs Fat Kilojoules
This easy salad is both warm
and substantial. Plus it has
a fun, sweet-and-spicy kick.
Prepare chicken and prawns
in bulk for the week for easy
grab ’n’ go meals like this one.
Makes: 1 serving
Serving size: 1 salad
Ingredients:
1 cup kale
Garlic powder
Cayenne pepper (optional)
⅓ cup cooked quinoa
1 tablespoon dried cranberries
7 grams sunflower seeds
56 grams chicken breast, cooked Preparation:
28 grams prawns, cooked 1. In a non-stick pan, sauté the kale until soft. Season with desired amount of garlic
powder and cayenne pepper.
2. Add the quinoa, dried cranberries, and sunflower seeds and sauté for a minute or
two or until the sunflower seeds are lightly toasted.
3. Add in the chicken and prawns and sauté until warm.
4. Enjoy!
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Accelerate Recipe | 35 Inflammatory recipe—use sparingly based on your goals LUNCH / GRAB 'N' GO
Smoked Salmon & Crackers
Nutrition
Per Serving 21.8g 14.4g 8.5g 1,025
Protein Carbs Fat Kilojoules
Whole-grain crackers are
stacked with smoked
salmon, red onion, and sliced
cucumber for a vibrant and
flavourful breakfast, lunch, or
snack. Garnish with capers or
fresh lemon slices, if desired.
Makes: 1 serving
Serving size: 5 crackers with
113 grams smoked salmon
Ingredients:
5 gluten-free crackers
113 grams smoked salmon
½ small tomato, sliced
¼ cucumber, thinly sliced
1 thin slice of red onion Preparation:
Fresh ground black pepper, to taste 1. Top crackers with desired amount of smoked salmon, tomato, cucumber, and
(optional) onion.
Capers (optional) 2. Season with fresh ground black pepper (optional) and garnish with fresh lemon
Fresh lemon (optional) and capers if desired. Enjoy.
What is the Balance?
Though this recipe is slightly lower in carbohydrates, it still has a good balance
of protein, carbohydrates, and fat. Remember, it is okay to vary slightly from
your ratios on occasion.
Accelerate Recipe | 36LUNCH / GRAB 'N' GO
Greek Brown Rice Salad with Chicken
Nutrition
Per Serving 21.8g 14.4g 8.5g 1,025
Protein Carbs Fat Kilojoules
Brown rice takes a creative turn
with Greek-inspired flavours in this
dish. Fresh cucumber, black olives,
tomato, grilled chicken breast, and
balsamic vinaigrette come together
for a tasty explosion in our robust
Greek Brown Rice Salad. This recipe
can easily be quadrupled and made
in bulk for easy dinners or lunches
all week long.
Makes: 1 serving
Serving size: approx. 1¼ cup
Ingredients:
113 grams boneless, skinless chicken
breast, cooked, and chopped or Preparation:
shredded (for best results, make sure
chicken is tender.) 1. Combine first 7 ingredients (chicken through the parsley) in a bowl.
⅓ cup brown rice, cooked 2. Add balsamic vinaigrette and toss.
2 tablespoons chopped tomato 3. Season to taste with salt, pepper, garlic powder, and oregano.
¼ cup chopped cucumber 4. Serve at room temperature or chilled. Enjoy.
½ cup rocket leaves, rough chopped
14 grams good-quality black Kalamata
olives, pitted and chopped
1 tablespoon chopped fresh parsley
1½ tablespoons light balsamic vinaigrette
(we like Newman’s Own Lighten Up
Balsamic Vinaigrette)
Pink Himalayan salt, to taste
Fresh ground black pepper, to taste
Pinch of garlic powder (optional)
Pinch of oregano (optional)
What is the Balance?
This recipe has a good balance of protein, carbohydrates, and fat.
Accelerate Recipe | 37DINNER / GOURMET STYLE
Zesty Thai Lettuce Wraps
Nutrition
Per Serving 20g 6g 7g 733
Protein Carbs Fat Kilojoules
Beat the boredom! Delicious
and bursting with flavour,
Zesty Thai Lettuce Wraps are
a great idea for entertaining
a group or serving a family-
style meal! They can also be
made ahead and reheated at
any time.
Makes: 8 servings
Serving size: 85 grams cooked
chicken/turkey mince
Ingredients:
Extra virgin olive oil cooking spray
900 grams of lean chicken or turkey
breast mince
Preparation:
½ cup minced shallots or onions
1. Heat non-stick, medium-size skillet over medium heat.
113 grams shredded carrots
½ cup thinly sliced red capsicum 2. Coat with extra virgin olive oil cooking spray.
2½ tablespoons minced garlic 3. Add chicken/turkey mince and cook about 15 minutes or until browned.
1 can chopped water chestnuts 4. Add shallots, carrots, capsicum, garlic, and water chestnuts and cook about 15
(optional) minutes or until tender.
2 tablespoons low-sodium soy sauce 5. Add soy sauce, fish sauce, brown sugar, and Sriracha sauce or red pepper flakes,
or tamari and pepper. Cook for 5 to 10 minutes or until tender and flavours are infused
2 tablespoons fish sauce (optional, together.
omit for fish allergies) 6. Spoon the mixture into the iceberg lettuce leaves to make the wraps and garnish
4 teaspoons dark brown sugar with lime wedges.
1 tablespoon Sriracha sauce
(optional, can substitute red
pepper flakes for a no-sodium
choice)
½ teaspoon freshly ground pepper What is the Balance?
Iceberg lettuce leaves This recipe is primarily protein and fat. Please add a veggie on the side for
Lime wedges additional carbohydrates.
Accelerate Recipe | 38DINNER / GOURMET STYLE
Spicy Turkey and Black Bean Chilli
Nutrition
Per Serving 20g 25g 7g 1,080
Protein Carbs Fat Kilojoules
This rich and spicy chilli recipe
is easy to make and perfect
for family lunches or dinners
and grab ’n’ go meals all week
long. Fresh toppings like
sour cream, coriander, and
diced red onion add texture
and flavour. Try doubling the
ingredients for plenty of extra
meals throughout the week.
To increase the heat, add more
cayenne pepper or jalapeño.
Makes: 7 servings
Serving size: 1 heaping cup
Preparation:
Ingredients: 1. Spray a pot with extra virgin olive oil cooking spray and place over medium-high
Extra virgin olive oil cooking spray heat.
500 grams turkey breast mince 2. Once hot, add turkey mince and break up meat with spatula.
1 tablespoon plus 1 teaspoon cumin
3. Add cumin, thyme, salt, cayenne, and paprika and cook until turkey is no longer
1 teaspoon thyme
pink, about 7 minutes. Once turkey is cooked, use a slotted spoon to remove it to
½ teaspoon kosher sea salt or pink
Himalayan salt, plus extra if necessary a bowl (keeping as much fat as possible in the pot) and set aside.
½ teaspoon cayenne pepper 4. Add onions, celery, and capsicum to the pot and sauté for approximately 3
1½ teaspoons paprika minutes.
1 medium red onion, chopped 5. Season gently with a pinch of salt.
2 stalks celery, finely chopped 6. Add jalapeño and garlic and continue to sauté for another minute.
1 small green capsicum, chopped
7. Add turkey to the vegetables in the pot and stir well.
½ jalapeño, finely chopped
4 large garlic cloves, finely minced 8. Add tomatoes and beans and simmer, covered, over low heat for about 15
1 (800 gram) can diced tomatoes minutes (or more if you have the time) until thickened.
1 (400 gram) can black beans 9. Top with 1 tablespoon of sour cream per serving and some red onions and
1 bunch fresh coriander, chopped coriander. Enjoy!
1 small red onion or bunch of spring
onions, finely chopped
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Accelerate Recipe | 39DINNER / GOURMET STYLE
Sautéed Prawns and Quinoa
Nutrition
Per Serving 24g 30g 9g 1,222
Protein Carbs Fat Kilojoules
Looking for a delicious and
balanced dinner? Our Sautéed
Prawns and Quinoa is packed
full of protein and fibre. Fresh
herbs, olive oil, lemon juice,
and tomatoes make a natural
and flavourful sauce.
Makes: 4 servings
Serving size: 113 grams prawns plus 1
cup quinoa/veggies
Ingredients:
Preparation:
1½ cups raw chopped green beans 1. To cook green beans: Steam in the microwave for about 5 minutes or until al dente, or try
(tips removed) blanching green beans to retain the colour. To blanch green beans, fill a medium bowl
2 tablespoons olive oil with water and ice and set aside. Bring a small saucepan of water to a boil. Add green
1 shallot, finely chopped beans and boil for 3 to 4 minutes, or until al dente. Drain green beans and immediately
plunge into ice water to stop the cooking process. This will help to retain the colour of the
1 heaping tablespoon chopped
green beans. Drain green beans and set aside.
fresh thyme
2. Heat a large sauté pan over medium heat. Once hot, add olive oil.
450 grams raw prawns, peeled,
3. Sauté shallots and thyme for 2 minutes, or until shallots are softened.
deveined, and tails removed
4. Add prawns and sauté until pink, approximately 3 minutes. If pan dries out, add a couple
1 to 2 tablespoons plus ¼ cup low-
tablespoons of vegetable stock.
sodium vegetable stock, divided
5. Season gently with salt and pepper.
Sea salt or pink Himalayan salt
6. Remove prawns and set aside. Return pan to medium heat.
Freshly ground black pepper
7. Add tomatoes, fresh lemon juice, and ¼ cup of vegetable stock. Cook for 2 to 3 minutes.
1 pint cherry tomatoes, washed and
8. Add green beans and cook for another 2 minutes.
halved
9. Season gently with salt and pepper.
Juice from 1 small lemon
10. Add prawns back to pan and sauté for about 1 minute to allow flavours to blend. Taste the
Fresh parsley, chopped, for garnish mixture and add salt or pepper only if necessary.
2½ cups cooked quinoa (follow 11. Serve prawns and vegetable mixture, including sauce, over quinoa.
instructions on the package)
12. Top with freshly chopped parsley.
What is the Balance?
This recipe has a great balance of protein, carbohydrates, and fat.
Accelerate Recipe | 40DINNER / GOURMET STYLE
Eggplant Wonderland
Plant-based Approved
Nutrition
Per Serving 15g 26g 14g 1,168
Protein Carbs Fat Kilojoules
This magical-looking
eggplant will surprise you
with its rich flavour.
Makes: 4 servings
Serving size: 3 slices eggplant,
2 cups salad
Ingredients:
1 large eggplant
Splash of Marsala cooking wine
Dried basil
Dried thyme
4 cups baby spinach
2 cups baby rocket
2 cups cherry tomatoes
2 cups chopped baby capsicums
2 cups baby snow pea pods
¾ cup raw, shelled hemp seed Preparation:
2 limes 1. Cut eggplant into 12 slices (1/2-1 cm each).
2. Lay slices in a large saucepan and sprinkle with Marsala cooking wine.
3. Sauté on medium-low heat until soft, approximately 10 minutes.
4. Season with basil and thyme to taste.
5. In a large bowl, toss spinach, rocket , tomatoes, capsicum, snow-peas,
and hemp seed.
6. Plate the eggplant and salad. Just before serving, cut each lime in half and
squeeze over salads.
What is the Balance?
Add a plant-based protein from a plant based source to balance out the meal.
This will provide a solid balance of protein, carbohydrates, and fat.
Accelerate Recipe | 41DINNER / GOURMET STYLE
Grilled Fish
with Cherry Tomatoes and Herbs
Nutrition
Per Serving 28g 6g 6g 888
Protein Carbs Fat Kilojoules
Fresh fish is easy to make
when it is prepared and grilled
in no-fuss aluminium foil.
Lean snapper or cod fillets
are topped with sweet cherry
tomatoes, fresh herbs, lemon,
and a splash of white wine,
then wrapped and grilled in
an aluminium foil pocket. The
end result? A tender flaky fish
swimming in its own flavourful
sauce that’s perfect to spoon
and serve over brown rice.
Makes: 3 servings
Serving size: ~ 140 grams of fish plus Preparation:
1/3 of the sauce and tomatoes 1. Preheat grill to medium.
2. Place a large piece of aluminium foil in a baking pan. Next place snapper or cod
Ingredients: fillets in the centre of aluminium foil.
3. Season fillets with salt, pepper and thyme. Drizzle with olive oil. Pour lemon juice
450 grams of fresh snapper or cod
and white wine over fish.
fillets
4. Scatter shallots on top of fish, followed by cherry tomatoes. Top with chopped
Pink Himalayan Salt, as needed
fresh parsley.
Fresh ground black pepper, as needed
5. Bring edges of aluminium foil to the centre and roll. Next tuck in sides of foil. This
1 tablespoon fresh thyme, chopped
is to create a leak proof pouch for the fish to steam in.
1 tablespoon extra virgin olive oil
6. Grill fish packet only (remove from baking sheet) for approximately 10 minutes or
Juice from one lemon until flaky and no longer translucent. Garnish with fresh lemon if desired. Enjoy.
¼ cup white wine
1 large shallot, finely minced
1½ cups cherry tomatoes, halved,
seasoned gently with salt and What is the Balance?
pepper This recipe has a great balance of protein and fat with a small amount of
Handful of fresh parsley, chopped carbohydrates. Please add the correct serving of carbohydrates on the side for a
balanced meal.
Accelerate Recipe | 42DINNER / GOURMET STYLE
Zesty Prawn Salad with Mango
Nutrition
Per Serving 24g 31g 13.5g 1,406
Protein Carbs Fat Kilojoules
This colourful salad boasts a
delicious blend of crunchy
vegetables, sweet juicy
mango, and garlicky prawns.
Not only is this salad high in
vitamins, it’s also loaded with
heart-healthy fat from olive
oil. Coriander finishes the dish
for a powerful punch.
Makes: 4 servings
Serving size: 1 salad
Preparation:
Ingredients:
1. Combine olive oil, honey, garlic, lime juice, salt, pepper, grapefruit juice and cayenne
450 grams prawns, peeled, deveined pepper in a bowl, and whisk until combined.
and tails removed (can use fresh 2. Pour 1/3 of marinade over raw prawns in a bowl (if using the stir-fry method) or thread
or frozen and thawed) prawns on skewers and lay in glass baking pan and pour 1/3 of marinade over if grilling.
Wooden skewers (if grilling the Marinate for at least 1 hour, making sure to turn the skewers or stir the prawns to coat
prawns) evenly at least once. Set aside remaining marinade for dressing.
3½ tablespoons olive oil 3. Combine chopped capsicum, corn, red onion and chopped mango in a small bowl. Season
lightly with salt and pepper and set aside.
3 tablespoons honey
4. You can cook the prawns a number of ways. To stir-fry: Heat large frying pan with cooking
2 to 3 garlic cloves, finely minced
spray over medium heat. Once hot, add marinated prawns and cook until no longer pink
Juice from 1 ½ limes and cooked throughout. To grill: Set grill to medium high heat. Grill the prawn skewers
4 tablespoons grapefruit juice approximately 1 ½ to 2 minutes on each side. Set aside.
Pink Himalayan salt 5. Place lettuce in a large bowl. Drizzle remaining marinade/dressing over and toss to
Pepper combine.
Dash of cayenne pepper 6. Divide dressed lettuce evenly on 4 plates.
1 red capsicum, finely chopped 7. Add a scoop of the capsicum, corn, onion, and mango mix in the middle of each salad.
½ cup corn, cooked from can or 8. Remove prawns from skewers (if you used the grill method). Divide grilled prawns evenly
among all 4 salads.
fresh
9. Garnish with remaining coriander.
1 mango, chopped
½ small red onion, thinly sliced
8 cups romaine lettuce, chopped What is the Balance?
This recipe has a perfect balance of protein, carbohydrate, and fat.
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