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10 Meals, 10 Minutes, Under $5

We’ve all been there - home from work late, fridge empty, tired, feeling pretty “hangry”… The thought of a conversation is difficult, let alone throwing on our apron, ready to do some macro math and get our cook on. However, time poor and tired, does not have to equate to tasteless or time consuming. Nor does it mean we have to throw in the towel and head for take out, which ultimately can lead to not only a blow out of your macros, but a blow out on the wallet also.

Simplicity in some situations can be our savior, so today we’re going back to basics, and in under 10 mins and for less than $10, we’re going to show you how we transformed staple pantry and fridge items, into tasty quick and macros friendly meals, that require little effort, little cost, and next to no time. Not only will they keep you full in the belly, but they keep you moving full speed ahead on the road towards your goals.


Toasted Cheese Tomato and Pork Schnitzel Sandwich

Today we are bringing you a well balanced speedy sandwich that’ll sure satisfy any hunger craving.

Macros
Serving Size
Whole Recipe
Calories
341
31g
Proteins
43g
Carbs
5g
Fats

Approximate cooking time: 9mins

Approximate Cost: < $2.00

Ingredients
  • 110g Pork Schnitzel
  • 50 g of Bread - with crust cut off (keep crust on if you have carbs to burn)
  • 15g Red Pepper - sliced
  • 50g Tomato - sliced
  • 5g Mozzarella Cheese
  • Hot Sauce to taste
Instructions
  1. Heat pan on medium-high heat - Place snitzel in pan and sliced pepper and tomato
  2. Toast bread to liking
  3. After 3 mins - flip snitzel, peppers and tomato. Top schnitzel with cheese to melt
  4. Remove all ingredients and combine into epic sandwich.

Pro Tip

  • Cut off the crust of the bread to reduce the overall weight therefore carb value.
  • If using any cooking sprays - be sure to count these appropriately.
  • Add additional toppings as desired

5 Minute Baked Potato

Training to be stacked and jacked?... then eating lean and mean sure makes sense. This recipe is for a loaded low fat high volume tasty baked potato.

Macros
Serving Size
Whole recipe
Calories
176
11g
Proteins
24g
Carbs
4g
Fats

Approximate cooking time: 5 mins

Approximate Cost: < $2.00

Ingredients
  • 150 g Russet Potato
  • 30g Extra Lean Ground Beef
  • 5g Mozzarella Cheese
  • 15g Red Pepper - diced
  • 5g - Red Onion
  • 1 Garlic Clove
  • Oregano, Taco Season, Chilli Flakes and Hot Sauce to taste
Instructions
  1. Thoroughly wash potato and pierce with holes with fork - place in microwave safe bowl or paper towel - microwave for approx 3-3:30 mins until potato is soft but slightly firm
  2. Place small sauce pan on medium to high heat - place all ingredients including desired seasons. Cook until meat is brown and veggies soft - approximately 3-4 mins
  3. Remove potato from microwave. Slice into quarters
  4. Sprinkle half the cheese on the potato, then heap meat and top with remaining cheese and hot sauce.

Beef Tacos

A very simple taco dish which can be whipped together in no time!

Macros
Serving Size
Whole recipe
Calories
129
9g
Proteins
12g
Carbs
5g
Fats

Approximate cooking time: 6 mins

Approximate Cost: < $2.00

Ingredients
  • 1 Corn Tortilla
  • Salad Mix to top
  • 30g Extra Lean Ground Beef
  • 5g Mozzarella Cheese
  • 15g Red Pepper - diced
  • 15g Tomato
  • 5g - Red Onion
  • 1 Garlic Clove
  • Low fat sour cream or yogurt to taste
  • Oregano, Taco Season, Chilli Flakes and Hot Sauce to taste
Instructions
  1. Place small sauce pan on medium to high heat - place meat, peppers and any desired season into pot.
  2. Cook until meat is brown and peppers soft
  3. Heat taco wraps in microwave to desired warmth.
  4. Combine salad and meat. Top with cheese and additional hot sauce to taste.

Bean Pasta, Red Pepper and Greens

This dish is a high fiber, high volume and low fat pasta lovers dream!

Macros
Serving Size
Whole Recipe
Calories
170
18g
Proteins
20g
Carbs
2g
Fats

Approximate cooking time: 9mins (including prep)

Approximate Cost: < $4.00

Ingredients
    • 40g Edamame Pasta
    • 60g of Red Pepper Soup
    • 10g Salad Mix
Instructions
  1. In boiling water cook pasta as per instructions approximately 5-6 minutes. Drain and rinse well with cold water.
  2. Return saucepan with pasta to stove top. Stir in salad mix and soup until heated through.
  3. Serve and enjoy immediately.

Pro Tip

  • Add any pre cooked meat or additional veg to this dish. Low fat cheese is also a good addition

Tuna Balsamic Egg Noodle Salad

This high protein low fat Tropical Tuna throw together is a sure tasty time saver.

Macros
Serving Size
Whole Recipe
Calories
189
31g
Proteins
14g
Carbs
1g
Fats

Approximate cooking time: 5 mins

Approximate Cost: < $4.00

Ingredients
  • 20g Fresh Wonton Egg Noodles
  • 110g canned Tuna
  • 15g Yellow Pepper - diced
  • 15g Red Pepper - diced
  • 10g Salad Mix
  • 60ml Fat Free Balsamic Dressing
Instructions
  1. In boiling water - separate egg noodles by placing into water. Remove and rinse in cold water (approx 1-2 mins)
  2. In salad bowl, combine all ingredients and toss well.
  3. Serve cold and enjoy.

Pro Tip

  • Any cooked meat could be added to this dish including canned salmon, deli meat, bbq chicken or cocktail shrimp

Red Pepper and Tomato Soup

Soup might be simple, but it sure is satisfying and speedy. Go back to basics with this last minute lifesaver!

Macros
Serving Size
Whole Recipe
Calories
215
5g
Proteins
42g
Carbs
3g
Fats

Approximate cooking time: 5 mins

Approximate Cost: < $3.00

Ingredients
  • 250g of soup of choice (We used red pepper and roasted tomato)
  • 35 g of fluffy white bread
Instructions
  1. Heat soup as per directions on package
  2. Toast bread if you so desire

Pro Tip

  • Aim for low sodium soup options. Additional water can be added to these in addition to other veggies and cooked meats.

Caramel Rice Cake Whip

High volume, low fat and incredibly scrumptious snack which which you can dress up any way you like.

Macros
Serving Size
Whole Recipe
Calories
89
5g
Proteins
15g
Carbs
1g
Fats

Approximate cooking time: 2 mins

Approximate Cost: < $1.00

Ingredients
  • 1 Caramel Chocolate Chip Rice Cake
  • 50g of Greek 0% Yogurt
  • Cocoa and dark chocolate to taste
Instructions
  1. Top rice cake with Yoghurt. Sprinkle with tops as desired.
  2. Enjoy!

Microwave Frozen Magic

This fast macro and microwave friendly plate we threw together, shows you that emergencies do not mean you have to go empty!

Macros
Serving Size
Whole Recipe
Calories
240
27g
Proteins
24g
Carbs
4g
Fats

Approximate cooking time: 10 mins (including prep)

Approximate Cost: < $4.00

Ingredients
  • 110g Frozen Salmon Fillet
  • 100g Frozen Peppers
  • 50g Russet Potato
  • 50g Sweet Potato
Instructions
  1. Cook salmon filet in microwave as per packet instructions - approx 6 mins. Let cool whilst veggies cook.
  2. Prepare potatoes - wash and pierce with fork. Place in microwave safe dish on high for 3:30. In a second bowl place peppers with a splash of water. Cook concurrently with potatoes, removing at the 1:30 mark.
  3. Sprinkle crushed chillis, hot sauce and herbs to taste.
  4. Serve immediately

Pro tip:

  • Any type of frozen veggie can be used here. When selecting meat, make sure to select an item that is low sodium.

  • Portobello Mushroom, Bacon, Tomato and Cheese Burgers

    No carbs? No worries! These mushrooms are made into mountainous melted moments of deliciousness!

    Macros
    Serving Size
    Whole Recipe
    Calories
    89
    13g
    Proteins
    3g
    Carbs
    2g
    Fats

    Approximate cooking time: 7 mins (including prep)

    Approximate Cost: < $2.00

    Ingredients
    • 75g Portobello Mushrooms - stems removed
    • 5g cheese
    • 15g Back Bacon
    • 15g Tomato
    • 60g egg whites
    Instructions
    1. Place mushrooms in a small bowl in the microwave on high for 45 secs. Remove and place cheese on top
    2. On a small plate or between paper towel, place bacon and microwave on high for 2 mins or until bacon is cooked to likely.
    3. Place egg whites, tomato and cooked bacon into circular dish and microwave on high for 1:30. Remove.
    4. Combine all ingredients into a small burger and enjoy!

    Tex Mex Rice Bowl

    This simple and tasty Tex Mex bowl snack will have you feeling full of beans!

    Macros
    Serving Size
    Whole Recipe
    Calories
    172
    10g
    Proteins
    24g
    Carbs
    4g
    Fats

    Approximate cooking time: 5 mins (including prep)

    Approximate Cost: < $2.00

    Ingredients
    • 30g - Instant Rice
    • 30g Extra Lean Ground Beef
    • 5g Mozzarella Cheese
    • 15g Red Pepper - diced
    • 5g - Red Onion
    • 1 Garlic Clove
    • Oregano, Taco Season, Chilli Flakes and Hot Sauce to taste
    Instructions
    1. Cook rice in microwave as per cooking instructions on packet - approx 2 mins
    2. Place small sauce pan on medium to high heat - place all ingredients including desired seasons. Cook until meat is brown and veggies soft - approximately 3-4 mins
    3. Combine meat and rice. Sprinkle cheese to melt on top.