Baked chicken thighs
Crispy-skinned baked chicken thighs with garlic and herbs, a no-fuss high-protein dinner that costs less than mince and tastes better than chicken breast.
Recipes
High-protein, carb-appropriate, real-life food.
The recipes I cook for myself, my family, and my clients. Protein-led, made with real ingredients, designed to leave you satisfied, not deprived.
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Low-carb eggplant pizza
Roasted eggplant rounds as the base for a low-carb pizza, tomato, mozzarella, fresh basil. All the pizza feel, none of the dough crash.
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Low-carb lasagne
A low-carb lasagne built with edamame pasta sheets, a rich beef ragu, and a ricotta-parmesan layer. All the comfort of the original, none of the slump after.
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Low-carb pumpkin and walnut loaf
A low-carb pumpkin and walnut loaf made with almond flour and cinnamon, moist, lightly sweet, and a perfect base for Greek yoghurt and berries.
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Overnight oats parfait with raspberry chia jam
Layered overnight oats with homemade raspberry chia jam, high in protein, full of fibre, and prepped the night before for an easy morning breakfast.
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Curried prawn stir-fry
A quick prawn stir-fry with mild curry, ginger, and coconut milk, fast, fragrant, and a clean weeknight dinner. Serve with cauliflower rice or zoodles.
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Protein LCM bar
A high-protein remake of the classic LCM bar, caramel bone broth protein, blonde chocolate, and a no-bake method. Childhood snack, grown-up macros.
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Baked chicken thighs with creamy spinach sauce
Skin-on chicken thighs baked and finished in a creamy coconut spinach sauce. High-protein, low-carb, and the kind of meal that makes a winter evening better.
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Roast chicken and mixed nut salad
Grilled chicken, mixed nuts, feta, and a creamy yoghurt-honey dressing over a bed of greens, a balanced, properly satisfying salad with all the textures.
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Breakfast blueberry and coconut panna cotta
A creamy coconut panna cotta with the protein hit of a balanced breakfast. Make-ahead, satisfying, and a bit more interesting than another bowl of oats.
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Salt and pepper chicken (air fryer)
Crispy salt and pepper chicken in the air fryer, high-protein, fewer ingredients than the takeaway version, and tastier. A weekend favourite.
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Protein rice bubble slice
A protein-packed remix of the classic LCM bar, gluten-free rice bubbles, nut butter, vanilla protein, and a dark chocolate top. Slice it up for the week.
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Mexican salad with sriracha aioli
A vibrant Mexican-style salad with chargrilled corn, avocado, and a sriracha aioli kick. Pile high, top with white fish, finish with a squeeze of lime.
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Vanilla protein pancakes
Low-carb, high-protein pancakes that don't taste like rubber. Almond flour, eggs, vanilla protein, and an optional coconut-apricot cream. Breakfast solved.
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Cookie dough almond balls
Protein-packed cookie dough balls, a sweet snack that handles afternoon cravings without derailing your day. A staple recipe from the FHC Program.
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Broccoli slaw chicken stir-fry
A quick chicken stir-fry over shredded broccoli and cabbage slaw, high in protein, low in carbs, packed with vegetables, on the table in 20 minutes.
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Refreshing mango salsa salad
A bright summer salad with mango, capsicum, and spinach in a cumin-lime vinaigrette. Top with grilled fish or chicken for a balanced, refreshing meal.
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Avocado and chilli chicken salad
A bright, spicy chicken salad with creamy avocado, ginger, lime, and a kick of chilli, high in protein and good fats, ready in fifteen minutes.
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Baked falafel salad
A grain-free, low-carb falafel salad, cauliflower-based, baked not fried, served with a creamy tahini-almond dressing. Vegetarian and high in fibre.
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Protein cinnamon rolls
A protein-packed take on the classic cinnamon roll. All the warm cinnamon flavour, none of the sugar crash. Topped with a cream cheese protein icing.
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Banana protein waffles
Fluffy banana protein waffles made from almond flour and real ingredients. A quick high-protein breakfast that feels like a treat without the sugar crash.
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Quinoa chicken nuggets with green salad
Crispy chicken nuggets coated in baked quinoa and parmesan, served with a fresh green salad, a real-food upgrade on the takeaway version.
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Protein chia seed pudding
A make-ahead protein chia pudding loaded with omega-3s, fibre, and slow-release energy. Mix it the night before, top it in the morning, eat on the run.
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Vietnamese chicken slaw
A high-protein, low-carb Vietnamese-inspired chicken slaw, quick, fresh, and built for meal prep. One of the recipes I cook on rotation for myself and clients.
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Thai chicken coconut soup
A nourishing Thai-style chicken coconut soup loaded with vegetables, ginger, and lime, a one-pot dinner that freezes well for the week ahead.
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Vietnamese chicken salad
A high-protein, low-carb Vietnamese-inspired chicken salad with fresh herbs and a tangy fish-sauce dressing. Quick, fresh, and built for meal prep.
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Low-carb high-protein pancakes with apricot cream
Moist, delicious wholefood pancakes paired with apricot coconut cream. Higher in fat than carbs, made from real ingredients, and properly satisfying.
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Fish with tropical salsa
Pan-fried white fish topped with a fresh pineapple, avocado, and tomato salsa, a light, summery, high-protein dinner that comes together in 15 minutes.
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Cumin beef stir-fry
A low-carb cumin beef stir-fry with garlic, chilli, and capsicum, properly flavoured, easy to prep, and ideal for a weekly meal-prep rotation.
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Avocado cacao protein pudding
A creamy avocado cacao pudding loaded with good fats, protein, and fibre. Low-carb, dairy-free if you want, and you genuinely won't taste the avocado.
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Pesto chicken and zoodles
Shredded chicken tossed with basil pesto over spiralised zucchini noodles, a high-protein low-carb dinner that comes together in 15 minutes.
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Bouncing berry-mint smoothie
A hydrating berry-mint protein smoothie, refreshing, full of antioxidants, and a clean way to start the morning. Mint helps with digestion and inflammation.
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Low-carb blueberry cobbler
A low-carb blueberry cobbler with a protein-rich almond crumble topping. The kind of dessert that warms up a winter evening without wrecking the day.
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The mushroom mash
A simple pan of portobello mushrooms, bacon, zucchini, and spinach topped with a fried egg, a satisfying single-serve breakfast or weekend brunch.
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Chocolate coconut and almond bites
Rich chocolate coconut bites coated in slivered almonds, low in sugar, low in carbs, and a serious chocolate fix in a small package. Make a batch and ration them.
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Chocolate protein mug cake
A single-serve chocolate protein mug cake, ready in under two minutes, properly satisfying, and a sane way to handle a sweet craving.
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Chocolate protein pancakes
High-protein chocolate pancakes, quick to whip up, made from real ingredients, and a satisfying breakfast that keeps you full through the morning.
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Nutty raspberry chocolate bark
A simple chocolate bark with raspberries and nuts, full of good fats, low in sugar, and a clean way to handle a chocolate craving without going off-track.