Recipes book awesome recipes for busy people - Griffin Fit
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recipes
new year, new you
book
awesome recipes for busy people.
1
Copyright 2021. All rights reserved.
2
Calculate Your Caloric Needs
Daily Kcals
Weight Daily Kcals Men
Women
50 1,583 1,697
60 1,698 1,860
70 1,812 2,028
80 1,926 2,195
90 2,041 2,360
100 2,155 2,526
110 2,269 2,691
120 2,385 2,858
assumptions made: 10% deficit has been applied. We’ve also assumed an average
level of daily physical activity.
3
Here’s Whats Inside..
Breakfast Cookies
page 7
Egg & Avocado Bowl
page 8
Flourless Pancakes
page 9
Warming Beef & Bacon Chilli
page 10
Winter Vegetable Stew
page 11
Peanut Chicken
page 12
Turkey & Brown Rice Crock
page 13
Protein Fluff
page 14
Buff Bar
page 15
Buff Cookies 4
page 16
Here’s Whats Inside..
Healthy Chocolate Spread
page 17
Double Chocolate Mug Cake
page 18
Protein Coffee
page 19
Fitspo Cheesecake
page 20
2-Ingredient 1-Minute Dessert
page 21
Fruit & Cottage Cheese
page 22
Stewed Steak Crunch
page 23
Buff Beef Soup
page 24
“Popcorn” Chicken
page 25
Skinny Quinoa & Chicken Stir Fry
page 26 5
Here’s Whats Inside..
Protein Bread
page 27
Low Carb Pizza
page 28
Egg Avocado Melt
page 29
The Any Diet Omelette
page 30
Chewy Banana Pancakes
page 31
Skinny Ice Cream
page 32
So Easy PB Cookies
page 33
No Bake Peanut Butter Bombs
page 34
Vegan Turmeric Skinny Bars
page 35
Protein Chocolate
page 36 6
Breakfast Cookies
Nutrition 377 8.8g 73g 4.3g
Info: calories protein carbs fats
nutrition info for whole mixture
What you’ll need
• 1 Banana
• 5 tbsp Oats (approx 50g)
• 2 tbsp Dried Fruit or Choc Chips
How to make it
1. Mash everything together
2. Place on baking sheet in cookie shapes
3. Bake until done
4. note: can be make ahead of time
7
Egg & Avocado Bowl
Nutrition 295 15g 12g 21g
Info: calories protein carbs fats
What you’ll need
• 2 hardboiled eggs, chopped
• 1/2 avocado, chopped
• 1 tbsp red onion
• 1 tbsp red bell pepper
• Seasoning, to taste
How to make it
1. Combine everything in a bowl
2. Season
3. Enjoy
8
Flourless Pancakes
Nutrition 318 9.3g 56g 4.8g
Info: calories protein carbs fats
What you’ll need
• 1 Banana
• 50ml Milk
• 50g Oats
• Blueberries
How to make it
1. Combine everything in a blender except the
blueberries
2. Pour the batter onto non-stick pan and cook
both sides until done
3. Microwave the blueberries to make them warm
and saucy
4. Pour blueberry sauce over pancakes
5. Feel free to experiment with toppings
9
Winter Warming Beef & Bacon Chilli
Nutrition 276 38g 13g 8g
Info: calories protein carbs fats
serves 6. nutrition info per serving.
What you’ll need
• 400g passata sauce
• 6 bacon medallions, chopped
• 1 tbsp tomato puree
• 800g 5% lean steak mince
• 1 tbsp chilli powder
• 4 stalks celery, chopped
• 1 tbsp cumin
• 1 red onion, chopped
• 1 tbsp paprika
• 3 garlic cloves, chopped
• 1 tsp salt
• 1 tin kidney beans, drained
• 2 tbsp Worcestershire sauce
How to make it
1. Heat a pan and cook the bacon, garlic and onion
for a few minutes
2. Dump everything into a slow cooker.
3. Add mince into frying pan and cook until
browned then add to slow cooker
4. Add all remaining ingredients and set on low for
6-8hrs
10Winter Vegetable Stew
Nutrition 282 38g 19g 6g
Info: calories protein carbs fats
serves 6. nutrition info per serving.
What you’ll need
• 1kg lean diced beef
• 250g parsnips, chopped • 1/2 tsp black pepper
• 250g celeriac, chopped • 150ml beef stock
• 250g carrots, chopped • 100ml red wine (optional)
• 1 onion, chopped • 2 tbsp tomato puree
• 2 garlic cloves, chopped • 2 tbsp cornflour
• 1 tbsp mixed herbs
How to make it
1. Put all the ingredients into a slow cooker
2. Set on low for 6-8 hours until done
11Peanut Chicken
Nutrition 329 43g 10g 13g
Info: calories protein carbs fats
serves 6. nutrition info per serving.
What you’ll need
• 1kg chicken breast, sliced
• 1 onion, chopped
• 2 garlic cloves, chopped
• 120g peanut butter
• 1 tbsp cornflour
• 1 tin chopped tomatoes
• 1 red chilli, chopped
• 2 tbsp lime juice
• 1 tbsp curry powder
• 2 tbsp soy sauce
How to make it
1. Put the flour, baking powder, sugar, eggs, coffee
& milk in a jug and blend into a batter
2. Gently heat the cream and chocolate
3. Heat a non stick pan with 1kcal spray
4. Cook the pancakes until set
5. Place pancakes onto a plate when done
6. Top with chocolate sauce and chopped nuts
12Turkey & Brown Rice Crock
Nutrition 378 42g 39g 6g
Info: calories protein carbs fats
serves 4. nutrition info per serving.
What you’ll need
• 1 tsp olive oil
• 6 bacon medallions, chopped
• 500g turkey breast, chopped • 500ml chicken stock
• 1 stalk celery, chopped • 200g brown rice
• 100g carrots, chopped • 1 tbsp mixed herbs
• 1 onion, chopped • salt & pepper (as desired)
• 1 garlic clove, chopped
How to make it
1. Heat the oil in a pan and fry the celery,
carrots, onion & garlic then tip into slow
cooker
2. Fry the bacon and add turkey until
browned then add to slow cooker
3. Add all remaining ingredients into slow
cooker and cook on low for 4-6hrs
13Protein Fluff
Nutrition 207 26.5g 20g 2.5g
Info: calories protein carbs fats
What you’ll need
• 1 scoop whey protein (approx 30g)
• 200g frozen berries
• 60ml semi-skimmed milk (or almond milk)
How to make it
1. Blend everything together until smooth
2. Use an electronic whisk and whisk everything
until it “fluffs”
14Buff Bar
Nutrition 203 25.5g 22g 1.5g
Info: calories protein carbs fats
What you’ll need
• 40g Vitafiber or similar product
• 1 scoop whey (any flavour)
• 10-15ml water
How to make it
1. Put the fibre powder into a jug
2. Add the 10-15ml water and mix
3. Microwave mixture for 30s
4. Add the whey and mix
5. Place mixture onto non-stick baking paper
in bar shapes
6. Place in the freezer for 15mins or fridge for
45mins
15Buff Cookies Nutrition 203 25.5g 22g 1.5g Info: calories protein carbs fats What you’ll need • 40g Vitafiber or similar product • 1 scoop whey (any flavour) • 20-25ml water How to make it 1. Put the fibre powder into a jug 2. Add the 10-15ml water and mix 3. Microwave mixture for 30s 4. Add the whey and mix 5. Place mixture onto non-stick baking paper in cookie shapes 6. Place in the oven for 8-10mins 7. If you want the gooey middle, cook for just 6-8mins. 16
Healthy Chocolate Spread
Nutrition 328 20g 7g 24g
Info: calories protein carbs fats
nutrition info per 1/3 batch.
What you’ll need
• 1 scoop chocolate whey protein
• 100g dry roasted hazelnuts
• 30g cocoa powder
• 100ml milk
• 1 tsp vanilla extract
How to make it
1. Blend the hazlenuts, whey and cocoa
powder
2. Add vanilla & milk and blend again until
you reach desired consistency
17Double Chocolate Mug Cake
Nutrition 283 35g 8g 12.5g
Info: calories protein carbs fats
What you’ll need
• 1 scoop chocolate whey protein
• 100ml milk
• 1 egg
• 10g cocoa powder
• 1/4 tsp baking powder
How to make it
1. Use a BIG mug
2. Simply put all the ingredients into the mug
& mix
3. microwave and cook for about 30s at a
time until you reach desired consistency
18Protein Coffee
Nutrition 50 14g 14g 2g
Info: calories protein carbs fats
What you’ll need
• 1 - 2 tsp’s instant coffee
• 1/2 scoop chocolate whey
• milk
How to make it
1. Mix the whey with milk
2. Add the coffee
3. Pour in boiling water and mix
19Fitspo Cheesecake
Nutrition 334 40g 15.5g 12.5g
Info: calories protein carbs fats
What you’ll need
• 2 eggs
• 1 tub fat free Quark (approx 250g)
• 4 tbsp’s sweetner of choice
• 2 tsp’s vanilla extract
How to make it
1. Pre-heat oven
2. Mix everything thoroughly
3. Pour into a baking tin
4. Cook for 30mins
5. Enjoy
202-Ingredient 1-Minute Dessert
Nutrition 157 28g 10g 0.5g
Info: calories protein carbs fats
What you’ll need
• 1 tub of Quark (approx 250g)
• sugar-free Squash (any flavour)
How to make it
1. Mix the quark and desired amount of
squash in a bowl until mixed
2. Enjoy!
21Fruit & Cottage Cheese
Nutrition 327 28g 41g 5.5g
Info: calories protein carbs fats
What you’ll need
• 1 tub Cottage Cheese (300g)
• 1 apple, sliced
• 1/2 banana, sliced
• 1 tbsp sweetner of choice
How to make it
1. Mix & enjoy!
22Stewed Steak Crunch
Nutrition 430 51g 29g 12g
Info: calories protein carbs fats
What you’ll need
• 1 tin Stewed Steak
• 2 Oatcakes
How to make it
1. Crush the oatcakes and mix into the
stewed steak
2. Nuke in the microwave for 2 minutes and
you’re done
3. NOTE: add any vegetables you’d like
23Buff Beef Soup
Nutrition 291 33g 15g 11g
Info: calories protein carbs fats
makes 4 servings. nutrition info per serving.
What you’ll need
• 450g Lean Beef Stew Meat
• 3 Carrots, chopped
• 1 Onion, chopped
• 4 stalks Celery, chopped
• 1 tin Chopped Tomatoes
• 4 cups Beef Stock
• 1/2 tsp Black Pepper
How to make it
• Brown the meat in a pan, then remove.
• To the hot pan, add the carrots and
onions. Cook
for about 2 minutes.
• Now add the celery to the pan and
continue cooking for another 3 minutes.
• Add the tomatoes and the stock. Turn the
heat to high, bring to a boil and then
reduce heat to low.
• Simmer for 15 minutes then add the beef
and pepper and cook for three minutes.
• Remove from heat and serve 24“Popcorn” Chicken
Nutrition 230 36g 8g 6g
Info: calories protein carbs fats
makes 4 servings. nutrition info per serving.
What you’ll need
• 500g Chicken Breast
• 2 Eggs
• 50g Oat Flour or Oat Bran
• any seasonings you’d like to add
How to make it
1. Cut the raw chicken into small pieces
2. Throw ALL the ingredients into a blender and
blend until mixed well
3. Roll into balls
4. Place in oven for 20mins until golden
25Skinny Quinoa & Chicken Stir Fry
Nutrition 286 31g 24g 7.5g
Info: calories protein carbs fats
makes 3 servings. nutrition info per serving.
What you’ll need
• 350g pre-cooked Quinoa
• 300g Chicken Breast
• 2 tsp Olive Oil
• 3 Broccoli florets
• 1 tbsp Soy Sauce
How to make it
1. Place the oil in the pan
2. Add broccoli and cook for 5mins
then remove
3. Add cooked quinoa, cooked
chicken and soy sauce
4. Cook until quinoa and chicken are
fully heated
5. turn off heat then add broccoli
back in and stir
6. Season as desired and enjoy
26Protein Bread
Nutrition 52 8g 0.5g 2g
Info: calories protein carbs fats
makes 10 slices. nutrition info per slice.
What you’ll need
• 75g Whey Protein
• 3 whole Eggs
• 1.5 tsp’s Baking Powder
How to make it
1. Pre-heat your oven
2. Mix all 3 ingredients in a bowl until
there are no lumps
3. Oil a bread tin - use a low kcal
spray
4. Pour mixture into tin and place in
the middle of the oven
5. Bake for approx 18mins or until
golden
27Low Carb Pizza
Nutrition 427 25g 6.5g 33.5g
Info: calories protein carbs fats
makes 4 servings. nutrition info per serving.
What you’ll need
• 2125g Pasta Sauce
• 225g full fat Cream Cheese • 12 slices Pepperoni
• 2 Eggs • 1/2 tsp Oregano
• 130g Mozzarella Cheese • pinch Black Pepper
• 25g Parmesan Cheese • pinch Garlic Powder
• 110g Chicken Breast
How to make it
1. Pre-heat your oven
2. Mix together the cream cheese, eggs,
pepper & garlic
3. Once mixed, add the parmesan and mix
4. Pour mixture into a baking dish - this is
the base
5. Bake for about 18mins
6. Mix pasta sauce with oregano & spread
evenly over the base
7. Cook again for further 10mins and you’re
done 28Egg Avocado Melt
Nutrition 641 37g 8.5g 51g
Info: calories protein carbs fats
What you’ll need
• 2 Eggs
• 4 Egg Whites
• 45g Cheddar Cheese
• 1/2 Avocado
• 2 tsp Olive Oil
• 1/2 Red Bell Pepper, diced
• Salt & Pepper, as desired
How to make it
1. Heat the oil in a pan
2. Add the diced pepper and soften
3. Whisk the eggs & egg whites in a
bowl & pour over the peppers
4. Scramble until eggs are almost done
5. Add the avocado & cheese
6. Season as desired and enjoy
29The Any Diet Omelette
Nutrition 533 43g 7g 37g
Info: calories protein carbs fats
makes 1 serving.
What you’ll need
• 3 whole Eggs
• 45g Cheddar Cheese
• 2 slices of Ham
• handful Spinach
• 60ml water
How to make it
1. Beat the eggs and pour into a hot
non-stick pan
2. Put your ham, spinach & cheese
evenly over the top of the eggs whilst
still runny
3. Either cook through or place pan
under a grill until done
30Chewy Banana Pancakes
Nutrition 453 33g 44g 16g
Info: calories protein carbs fats
What you’ll need
• 45g Oats
• 150g Cottage Cheese
• 2 Eggs
• 1 tsp Vanilla
• 1/2 Banana
How to make it
1. Simply blend all the ingredients together
2. Pour the batter into a non-stick pan at
medium heat
3. Cook on each side until slightly golden
4. Top with a few blueberries if desired
31Skinny Ice Cream
Nutrition 171 1.1g 25g 2g
Info: calories protein carbs fats
makes 15 servings. nutrition info per serving.
What you’ll need
• 300g full fat Cottage Cheese
• 60ml whole Milk
• 2 fl oz sweetner of choice
• 1 tsp Vanilla Extract
• 1.5 tsp Glycerin
How to make it
1. Blend the cottage cheese until smooth
2. add the milk, glycerine, vanilla & sweetner
3. Blend again until sooth
4. Pour into an air tight container and freeze
for 2-3hrs
5. NOTE: the glycerin keeps it ‘soft scoop’
32So Easy PB Cookies
Nutrition 247 11g 9g 22g
Info: calories protein carbs fats
makes 6 cookies. nutrition info per 1 cookie.
What you’ll need
• 250g Peanut Butter
• 10 tbsp granulated sweetner
• 1 Egg
• 1 tsp Vanilla
How to make it
1. Mix all the ingredients in a bowl until it all
binds up
2. Roll into balls - approx 6
3. Press down flat into cookie shapes
4. Bake for approx 10-12mins
5. Allow to cool and enjoy
33No Bake Peanut Butter Bombs
Nutrition 302 22g 22g 14g
Info: calories protein carbs fats
ingredients make 20 balls. nutrition info per 4 balls.
What you’ll need
• 90g Oats
• 90g Chocolate Flavour Whey
• 125g Peanut Butter
• 160g Agave Nectar Or Honey
• 1 tsp Vanilla
How to make it
1. Put everything in a bowl and mix
well.
2. Roll into approx 20 balls
3. Leave in fridge for 20mins and
they are ready
4. NOTE: if mixture doesn’t bind,
add a tiny amount of water and
mix again
34Vegan Turmeric Skinny Bars
Nutrition 132 8g 8g 8g
Info: calories protein carbs fats
makes 4 bars. nutrition info per 1.
What you’ll need
• 2 tsp Turmeric Powder
• 15g Pea Protein Powder
• 30g Ground Almonds
• 36g Peanut Butter
• 21g Honey
• 20ml Almond Milk
How to make it
1. Combine all ingredients in a big bowl until it forms a
dough
2. Press the dough into a baking paper lined tray
3. Stick in the fridge for 15-30mins
4. Slice & enjoy
35Protein Chocolate
Nutrition 163 6.4g 8.5g 11g
Info: calories protein carbs fats
makes 4 servings. nutrition info per serving.
What you’ll need
• 1/2 a bar of Dark Chocolate (approx 100g)
• 25g Whey Protein
How to make it
1. Melt your chocolate
2. Add your protein to the melted chocolate
and whisk until all mixed
3. Pour the mixture into a chocolate mould
or any mould
4. Leave to cool in the fridge for an hour
36which were your
favourites?
Let us know!
37You can also read
