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Aussie Fitness 🇦🇺💪🏼
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Aussie Fitness 🇦🇺💪🏼

@aussiefitness

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My Journey Losing 60KG💪🏼(132lbs) Healthy Foods & Fitness🍔 NEW RECIPE BOOKS OUT NOW👇🏼👨🏻‍🍳📚

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Easy High Protein Honey BBQ Chicken Mac & Cheese🍯🍗🧀 59g Protein Meal Prep💪🏼 (Macros Per Serve, Makes 4 Servings) 587 Calories 67.5gC | 9gF | 59gP Like recipes like this? Check out my cookbooks! LINK IS IN MY BIO 👨🏻‍🍳📚 Ingredients: * 700g Diced Chicken Breast (raw weight) * 1 Tsp Each: Salt, Onion Powder, Smoked Paprika & Garlic Powder * 1 Tsp Olive Oil * 25g Honey * 85g Reduced Sugar or Sugar Free BBQ Sauce (Hughes Sugar Free BBQ Sauce or your preferred BBQ sauce) * 320g Macaroni Pasta (uncooked weight) * 340ml Fat Free Evaporated Milk (Carnation Light & Creamy 99% Fat Free) * 80g Light Cream Cheese * 1.5 Tsp Chicken Stock Powder * 100g Grated Light Cheddar Cheese (Dairyworks Natural Cheddar) Instructions: 1. Add the diced chicken breast to a bowl and season with salt, onion powder, smoked paprika & garlic powder. Drizzle over the olive oil and mix thoroughly until every piece is evenly coated in the seasonings. 2. Heat a pan over medium heat and add the seasoned chicken. Cook for approximately 4 minutes on each side or until golden on the outside and fully cooked through. 3. Reduce the heat to low, then add the honey and BBQ sauce directly to the pan. Toss the chicken through the sauce until every piece is coated in a thick & sticky honey BBQ glaze. Remove from the heat and set aside. 4. Meanwhile bring a pot of salted water to a boil and cook the macaroni according to the packet instructions until al dente. Drain the pasta and set aside. 5. For the cheese sauce add the evaporated milk, light cream cheese and chicken stock powder to a separate pan over medium low heat. Stir until the cream cheese has softened and combined with the milk then gradually add the grated cheddar. Continue stirring until melted into a smooth, rich & creamy cheese sauce. 6. Add the drained macaroni directly into the cheese sauce and mix everything together until the pasta is completely coated in that creamy, cheesy goodness. 7. Divide the honey BBQ chicken and mac & cheese evenly between 4 meal prep containers. Finish with some freshly chopped parsley if desired and enjoy! Meal Prep Pro Tip: Mac & Cheese naturally thickens as it cools because the pasta continues absorbing moisture from the sauce. When reheating add a small splash of milk and give everything a good stir to bring back that smooth, creamy consistency! Store in airtight containers in the fridge for up to 3 to 4 days, or freeze individual portions for longer storage. #macandcheese #mealprep #highprotein #healthyrecipes #chickenmacandcheese
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High Protein Chicken Alfredo Mac & Cheese🍗🧀 62g Protein Meal Prep💪🏼 Check out my high protein cook books with over 300 recipes just like this on my page!👨🏻‍🍳📚 (Macros: Per Serving - 5 Total) 668 Calories 66gC | 16.6gF | 62gP Ingredients: 825g Diced Boneless & Skinless Chicken Breast (raw weight) 1 Tsp Salt, 1 Tsp Garlic Powder, 1.5 Tsp Smoked Paprika & 1.5 Tsp Italian Herb Seasoning Mix 1 Tsp Olive Oil 40g Light Butter (Nuttelex Light) Chopped Parsley 1/2 Diced Brown Onion 4 Diced Garlic Cloves 400ml Fat Free Evaporated Milk (Carnation Light & Creamy) 1 Tsp Smoked Paprika, 1/2 Tsp Black Pepper, 1 Tsp Italian Herb Seasoning Mix & 1 Tsp Salt 150g Light Cream Cheese 75g Light Grated Cheddar Cheese (Dairyworks Natural Cheddar Cheese) 75g Light Mozzarella Cheese (Bega 50% Less Fat Grated Cheese) 30g Freshly Grated Parmesan Cheese 425g Macaroni Pasta (dry weight) Instructions: 1. Season the diced chicken with salt, garlic powder, smoked paprika, Italian herbs & olive oil. Mix well. 2. Lightly spray a pan with cooking oil and cook over medium - high heat for 8 to 10 minutes until golden and cooked through. 3. Lower the heat, add light butter and chopped parsley. Mix well then set aside. 4. In the same pan cook the diced onion and garlic until softened. Add evaporated milk, smoked paprika, black pepper, Italian herbs, salt, followed by the cream cheese, cheddar, mozzarella & parmesan. Stir until smooth and creamy. 5. Meanwhile cook the pasta according to the packet instructions. Once cooked drain the pasta, add it to the cheese sauce & mix until well coated. 6. Divide the mac and chicken into 5 equal servings and enjoy! #macncheese #highprotein #healthyrecipes #mealprep #alfredo
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Easy High Protein Meal Prep Pepperoni Pizzas🍕 53g Protein Per Pizza! 💪🏼 (Macros: Per Pizza - 8 Total) 563 Calories 42.5gC | 15gF | 53gP Ingredients: 560g Self Raising Flour (Vetta Smart Self Raising Flour - can be substituted for plain all purpose flour, if using plain flour add 2 tsp of baking powder) 45g Blended Nutritional Yeast 1.5 Tsp Italian Herb Seasoning, 1 Tsp Garlic Powder & 1.5 Tsp Salt 480g Plain Low Fat Greek Yoghurt 70g Pizza Sauce/Marinara (per pizza - Leggo’s Garlic & Herb Pizza Sauce) 80g Low Fat Mozzarella Cheese (per pizza - Bega 50% Less Fat Grated Cheese) 9 Thinly Sliced Mini Pepperoni Slices (per pizza - turkey pepperoni, beef pepperoni or regular) Light Cooking Oil Spray (FryLight) Instructions: 1. Add the self raising flour, low fat Greek yoghurt, blended nutritional yeast & seasonings to a bowl. 2. Mix until a crumbly texture forms then use your hands to knead into a dough ball. If the dough feels too sticky slowly add more flour until workable. This can vary depending on the moisture content of your yoghurt. 3. Divide the dough into 8 equal pieces. Place each piece on a lightly floured surface & roll out as thin and wide as possible. 4. Fold the edges of each pizza over to form a crust then carefully place onto a baking tray lined with baking paper. 5. Spread pizza sauce over the centre, top with grated mozzarella & pepperoni slices. 6. Oven bake at 185°C / 365°F for approximately 15 minutes or until the edges are crispy & the cheese has melted. (depending on the size of your baking tray you may need to bake in 2 to 3 batches) Store in freezer & reheat by simply air frying or oven baking at 200C/400F for approximately 7 minutes or until fully cooked through. #pizza #highprotein #healthyrecipes #mealprep #EasyRecipe
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High Protein Cheesy & Creamy Garlic Chicken Quesadillas🍗🧀🧄 68g Protein Meal Prep💪🏼 Don’t forget to check out my high protein cook books with over 300 recipes just like this👨🏻‍🍳 (Macros: Per Quesadilla - 10 Total) 468 Calories 23gC | 15gF | 68gP Ingredients: 1.8KG Boneless & Skinless Chicken Breast (raw weight) 1 Tbsp All Purpose Seasoning 1 Tsp Olive Oil 100ml Chicken Broth 8 Diced Garlic Cloves 350ml Fat Free Evaporated Milk (Carnation Light & Creamy) 1.5 Tsp Smoked Paprika, 1 Tsp Chicken Stock Powder (Vegeta) & 1 Tsp Oregano 100g Light Cream Cheese 40g Freshly Grated Parmesan Cheese Chopped Spinach 10 Warm Tortillas (Mission Carb Balance Large Tortillas) 50g Light Grated Cheddar Cheese (per quesadilla - Dairyworks Natural Cheddar Cheese) Instructions: 1. Start by seasoning your chicken breast with all purpose seasoning (or your choice of seasonings) add a drizzle of olive oil & mix well. 2. Using a stove with the pan on medium heat cook the chicken for approximately 8 - 10 minutes per side with a lid on top or until fully cooked through. Once cooked set aside. 3. Deglaze the pan with chicken broth then add diced garlic, let it cook & add fat free evaporated milk along with smoked paprika, chicken stock powder, oregano, light cream cheese, grated parmesan cheese & stir well until smooth & creamy. 4. Add chopped spinach to the sauce & let it simmer on low heat, while simmering shred the chicken apart using 2 forks then place the shredded chicken back into the pan. 5. Mix the creamy garlic sauce & chicken well to combine. 6. Place down a warm tortilla, add light cheddar cheese to one half of the tortilla along with a portion of the filling, another layer of cheddar & fold the tortilla over. 7. Toast the quesadilla on a pan on each side until golden brown & crispy, repeat for the other 9 quesadillas & enjoy! #quesadilla #chicken #highprotein #healthyrecipes #mealprep
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High Protein Grilled Cheese Loaded Breakfast Burritos🌯 62g Protein Meal Prep💪🏼 (Macros: Per Burrito - 10 Total) 576 Calories 18gC | 24.5gF | 62gP Ingredients: 1 Brown Onion (diced) 1.5KG Extra Lean Beef Mince 1 Tsp Salt, 1 Tsp Onion Powder, 1 Tsp Garlic Powder, 1 Tsp Sage, 1 Tsp Thyme, 2 Tsp Smoked Paprika 4 Garlic Cloves (diced) 100ml Worcestershire Sauce 350g Tomato Paste 14 Eggs, 200g Egg Whites & 1 Tsp Salt 25g Light Butter (Nuttelex Light) 10 Warm Tortillas (Simsons Pantry Large Low Carb Tortillas) 25g Sriracha Mayonnaise (per burrito) Chives 25g Light Grated Cheddar Cheese (per burrito - Bega 50% Less Fat Grated Cheese) Instructions. 1. Cook the diced onion in a large pan over medium heat until softened. 2. Add the beef mince, break it up with a spoon and season with the spices. Cook until browned. 3. Stir through the garlic and Worcestershire sauce, then cook until the beef is fully cooked. 4. Add the tomato paste, mix well and set aside. 5. In a bowl, whisk the eggs, egg whites and salt until combined. 6. Melt the butter in a separate pan over low to medium heat. Add the egg mixture and gently stir and fold until fluffy. Set aside. 7. Add a portion of the beef and scrambled eggs to each warm tortilla. Drizzle with Sriracha mayo (optional) sprinkle with chives and roll tightly. 8. Sprinkle grated cheddar cheese into a clean pan over low heat and immediately place a burrito seam-side down on top. 9. Cook for 2 to 4 minutes until the cheese is golden and crispy fully sealing the burrito. Repeat with the remaining burritos. 10. Wrap each burrito individually in foil and store in the fridge or freezer. Reheating Instructions: From frozen: Remove the foil and microwave for around 2 minutes to thaw, then air fry or oven bake at 190°C for 5 to 8 minutes until heated through and crispy. Want more recipes like this? check out my high protein digital cookbooks with over 300 recipes included 👨🏻‍🍳❤️ #burrito #breakfast #highprotein #healthyrecipes #mealprep
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High Protein Cheesy Chicken Alfredo Rolls🍗🧀🌯 65g Protein Meal Prep💪🏼 (Macros: Per Roll - 10 Total) 438 Calories 25gC | 13gF | 65gP Want more recipes like this? check out my high protein cook books with over 300 recipes 👨🏻‍🍳📚 Ingredients: 1.7KG Boneless & Skinless Chicken Breast (raw weight) 1 Tsp Smoked Paprika, 1 Tsp Onion Powder, 1 Tsp Garlic Powder, 1 Tsp Salt 1 Tsp Olive Oil 1 Large Diced Brown Onion 4 Diced Garlic Cloves 450g Low Fat Cottage Cheese 35g Grated Parmesan Cheese 100ml Low Fat Milk 2 Tsp Italian Herb Seasoning, 1/2 Tsp Black Pepper, 1/2 Tsp Salt 60g Light Cream Cheese 10 Warm Tortillas (Mission Carb Balance Tortillas) 40g Light Mozzarella (per roll - 10 total) Egg Wash or Light Cooking Oil Spray Topping: Grated Parmesan Cheese & Parsley Flakes Instructions: 1. Slice chicken into fillets. Season with paprika, onion powder, garlic powder & salt, drizzle with olive oil and mix. 2. Cook in a pan over medium-high heat for approximately 4 mins per side or until cooked through. Set aside and dice. 3. Cook onion in the chicken juices until softened. Add garlic and diced chicken, mix well, then turn off the heat. 4. Blend cottage cheese, parmesan, milk, Italian herbs, salt & cream cheese until smooth. 5. With the heat completely off, add the sauce, mozzarella & parsley to the pan and mix well. 6. Add 1/10th of the filling to each warm tortilla, add mozzarella, then roll tightly. 7. Place on a lined baking tray. Brush with egg wash or spray with oil, then top with parmesan & parsley flakes. 8. Bake at 190°C/375°F for 8 – 12 mins or until golden brown & crispy. #chicken #alfredo #highprotein #healthyrecipes #mealprep
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Let me help you reach your goals without giving up your favourite foods 👨🏻‍🍳💪🏼❤️ The problem isn’t that you love food too much.. It’s that you’ve probably never been shown how to make the foods you love work for your goals. Pizza, burgers, pasta, fried chicken, desserts… you don’t have to completely cut them out to lose weight! The traditional/fast food versions can easily be double, triple or even more calories than the meals you’re seeing here. But with a few simple swaps you can easily make them lower calorie, higher protein and more filling while still satisfying your cravings🤤 That’s what makes eating for weight loss so much easier 👌🏼 You can eat food you actually enjoy, feel satisfied after your meals and still stay within your calories ✅ Losing weight doesn’t have to mean eating boring food 🙅🏻‍♂️ It just means learning how to make BETTER versions of the food you already love 🔥 Want more recipes like this? Check out my 300+ high protein recipe cook books on my page!👨🏻‍🍳📚 #highprotein #healthyrecipes #mealprep
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High Protein In-N-Out Animal Style Quesadillas🔥 51g Protein Meal Prep! 💪🏼 Want more recipes like this? Check out my cook books with 300+ high protein recipes 👨🏻‍🍳📚 (Macros: Per Quesadilla - 10 Total) 483 Calories 29.5gC | 20.5gF | 51.5gP Ingredients: 2 - 3 Diced Brown Onions Light Cooking Oil Spray 1.5KG Extra Lean Beef Mince 80g Yellow Mustard 150g Low Sugar Ketchup (Heinz) 60ml Worcestershire Sauce 80ml Light Mayonnaise 1 Tsp Garlic Powder, 1/2 Tsp Black Pepper, 1.5 Tsp Smoked Paprika Diced Pickles (optional) 150g Light Cream Cheese 400g Light Grated Cheddar Cheese (40g per quesadilla - Dairyworks Natural Cheddar Cheese) Ingredients: (Special Burger Sauce) 150g Light Mayonnaise 100g Low Sugar Ketchup (Heinz) 45g Yellow Mustard 35g Sweet Relish or Diced Pickles 15g Worcestershire Sauce Instructions: 1. Start by browning diced onions in a pan over medium-high heat, once cooked set aside. 2. Spray your pan with light cooking oil & add extra lean beef mince, smash using a spatula and leave it for a few minutes to develop a crust. Flip & repeat for the other side. 3. Once the meat has browned & developed a crust on each side break it apart & add mustard, ketchup, Worcestershire sauce, light mayonnaise, garlic powder, pepper, smoked paprika, diced pickles (optional), light cream cheese & continue stirring until creamy & smooth. 4. Now make the special burger sauce by mixing all the sauce ingredients together listed above in a bowl then transfer to a squeeze bottle. 5. Assemble each quesadilla: Place a warm tortilla down, sprinkle a layer of light cheddar cheese, equally distribute the filling followed by a portion of the cooked onions, drizzle of the sauce, another layer of cheese & fold over. 6. Toast using a pan on each side until golden brown & crispy, then repeat for the remaining 9 quesadillas. #quesadilla #fastfood #highprotein #healthyrecipes #mealprep
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Buffalo Chicken Mac & Cheese🔥🍗🧀 Easy 60g Protein Meal Prep💪🏼 (Macros: Per Serving - 4 Total) 605 Calories 67gC | 11gF | 60gP Check out my high protein recipe cook books with over 300 recipes just like this 👨🏻‍🍳📚 Ingredients: 700g Diced Boneless & Skinless Chicken Breast (raw weight) 1 Tsp Salt, 1 Tsp Garlic Powder, 1 Tsp Onion Powder, 1 Tsp Smoked Paprika & 1/2 Tsp Chilli Powder 25g Light Butter (Nuttelex) 125ml Buffalo Sauce/Hot Sauce (Franks Redhot Buffalo Sauce) 25g Honey 320g Uncooked Macaroni Pasta 340ml Fat Free Evaporated Milk (Carnation Light & Creamy) 1 Tsp Smoked Paprika & 1 Tsp Chicken Stock Powder (Vegeta) 80g Light Cream Cheese 100g Low Fat Grated Cheddar Cheese (Dairyworks Natural Cheddar Cheese) Directions: 1. In a bowl add the diced chicken breast with salt, garlic powder, onion powder, smoked paprika, chilli powder & mix everything together until well combined. 2. Lightly spray a pan with cooking oil & cook the seasoned chicken on medium heat for 4 minutes on each side until cooked through, Once cooked set the chicken aside. 3. Lower the heat and melt the light butter in the same pan, once melted add the buffalo sauce and honey then return the chicken to the pan and toss until fully coated. 4. Meanwhile cook the macaroni according to the packet instructions then drain completely. 5. In the same pan add the fat free evaporated milk, smoked paprika and chicken stock powder. Add the light cream cheese and grated cheddar then stir over low - medium heat until smooth and creamy. 6. Add the cooked pasta to the cheese sauce and mix until fully coated, divide everything into 4 equal servings & enjoy. #macncheese #chicken #highprotein #healthyrecipes #mealprep
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Cheesy Pepperoni Pizza Chicken Quesadillas🍕🍗 65g Protein Each💪🏼 (Macros: Per Quesadilla - 10 Total) 476 Calories 24gC | 16gF | 65gP Ingredients: 1.6KG Boneless & Skinless Chicken Breast (raw weight) 1 Tsp Salt, 1.5 Tsp Smoked Paprika, 1 Tsp Garlic Powder, 1 Tsp Onion Powder 1 Tsp Olive Oil Light Cooking Oil Spray (FryLight) 400g Pizza Sauce/Marinara (Leggo’s Garlic & Herb Pizza Sauce) 140g Light Cream Cheese 4 Diced Garlic Cloves 100ml Hot Sauce (Franks Buffalo Hot Sauce) 40g Freshly Grated Parmesan Cheese 1.5 Tsp Italian Herb Seasoning 100ml Water (Mixed In Remaining Pizza Sauce Bottle - this is to prevent dryness) Dried Basil 150g Thinly Sliced Mini Pepperoni (turkey pepperoni, beef pepperoni or regular pepperoni) 10 Tortillas (Mission Carb Balance Large Tortillas) 40g Light Grated Cheddar Cheese (Bega 50% Less Fat Grated Cheese - per quesadilla) Directions: 1. Start by seasoning the chicken breast with salt, smoked paprika, garlic powder, onion powder, add olive oil & mix well. 2. Using a stove with the pan on medium heat spray lightly with cooking oil & cook the chicken with a lid on for approximately 8 minutes per side or until fully cooked through, once cooked shred the chicken apart. 3. Add the chicken back to the pan along with pizza sauce/marinara, light cream cheese, diced garlic, your choice of hot sauce (optional - can be left out or substituted for your choice of sauce), grated parmesan cheese, Italian herb seasoning & add some water to prevent the mixture from drying out. 4. Mix well to combine, once creamy garnish with dried basil and set aside. 5. Now cook some pepperoni slices using a pan on medium heat until they’re crispy. 6. Place a warm tortilla down, add light cheddar cheese to one half of the tortilla along with a portion of the filling, some crispy pepperoni slices, more cheese & fold over. 7. Toast on a pan on each side until golden brown & repeat for the other 9 quesadillas & enjoy. Don’t forget to check out my cook books for over 300 high protein recipes just like this 👨🏻‍🍳📚 #pizza #chicken #highprotein #healthyrecipes #mealprep
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High Protein Loaded Breakfast Burritos🌯🍳🥓 50g Protein Meal Prep💪🏼 (Macros: Per Burrito - 10 Total) 556 Calories 39gC | 27gF | 50.5gP Comment “meal prep” below & i’ll send you the details to my new high protein cook books with over 300 recipes 👨🏻‍🍳📚 Ingredients: 500g Bacon (Brand: Fettayleh - beef bacon, centre cut bacon or turkey bacon) 400g Potato Gems/Tater Tots 1/2 Diced Brown Onion 1KG Seasoned Extra Lean Beef or Chicken Sausages (All Purpose Seasoning) 8 Eggs & 300g Egg Whites Salt Diced Chives 10 Warm Tortillas (Mission Large Carb Balance Tortillas) 40g Light Cheddar Cheese (Bega 50% Less Fat Grated Cheese) Directions: 1. Start by air frying the potatoes at 190C/375F for 7 - 8 min (flip halfway) & the bacon at the same temp for 15 - 20 min (if cooking at the same time, just remove the potatoes earlier) 2. Season the lean beef sausages with a generous amount of all purpose seasoning & cook along with diced onion on medium - high heat, once cooked set aside. 3. To the same pan lower the heat, spray with cooking oil & add whisked eggs/egg whites. Stir & fold continuously until fluffy then season with salt after. 4. In a large bowl mash the potatoes & add the sausage, egg, diced chives, dice the cooked bacon & add that in also before mixing well to combine. 5. Warm a tortilla, add 1/10th of the filling, light cheddar cheese then roll the burrito, toast it & repeat for the other 9 burritos. Store in the fridge or freezer & reheat when ready to eat! #burrito #breakfast #highprotein #healthyrecipes #mealprep
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Helping you lose weight while eating the foods you love❤️💪🏼 I used to think losing weight meant giving up all the foods I loved and eating boring, bland meals every day. But what if you could eat the foods you love, just made better? 👀 The meals you see here would typically be 2-3x the calories.. sometimes even more if you ordered them from a restaurant or made the traditional version at home. With a few simple ingredient swaps in the kitchen you can make them lower calorie, higher protein and more nutritious while still keeping them delicious 🤤 They’ll actually keep you full, satisfy your cravings and help you stay on track without feeling like you’re dieting. You don’t need to eat less food. You just need to learn how to make the food you already love work for your goals 🔥 If you want to learn how I make meals like these check out my digital cook books with 300+ recipes on my page 👨🏻‍🍳📚 #highprotein #healthyrecipes #mealprep
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