LET’S MAKE HIGH-PROTEIN
EATING EASY, DELICIOUS & GOAL-DRIVEN!
HEY YOU - WELCOME!
I’m Atai Ziv,
Online coach. Massive foodie. Slightly obsessed with protein.
I built this cookbook and the ATAIFIT system because I was tired of seeing busy people fail on plans that were too restrictive, too complicated, or impossible to stick to.
This cookbook is a collection of the exact high-protein meals I use myself and with clients — meals that make fat loss and muscle building realistic, not miserable.
Think of it as your shortcut to results:
less stress, more flavour, and a lot more flexibility.
WHY THIS GUIDE?
Because these are the exact high-protein meals I use to stay on track and fuel my results.
Now they’re yours too.
WANT TO TURN THESE RECIPES INTO RESULTS?
You’ve got the recipes. Now use them inside a complete Training & Nutrition System that keeps you consistent — without starting over every Monday.

ATAIFIT Training & Nutrition System
✔️ 1,200+ high-protein recipes
✔️ Fat-loss meal planning
✔️ Structured training programs
✔️ Built-in progress tracking

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ATAIFIT Training & Nutrition System

Turn high-protein recipes into real fat-loss results with structured training, meal planning, and built-in progress tracking.


You’ve got the complete cookbook.
Now let’s turn these recipes into results.
Bon appétit! 👨‍🍳🔥

© 2026 ATAIFIT. All rights reserved.

Inside the Cookbook
7
High-protein meals designed to cook once and eat all week — without boring flavours or complicated steps.
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© 2026 ATAIFIT. All rights reserved.

🍳 Breakfasts & Quick Snacks
Fast, high-protein recipes to kickstart your day and keep you fueled.

© 2026 ATAIFIT. All rights reserved.

High-Protein Waffles
🎯 Goal :
A lean and energising breakfast option that keeps you full for hours — perfect for fat-loss or post-workout fuel.
Macros (Per Serving):
Ingredients:
  • 1 scoop whey protein (vanilla or chocolate, ~30g)
  • 30g oat flour (or blended oats)
  • 1 egg
  • 2 tbsp 0% Greek yogurt (~40g)
  • 1/2 banana (mashed) or 20g unsweetened applesauce
  • 1/2 tsp baking powder
  • 1 tsp vanilla extract
  • 50ml unsweetened almond milk (adjust as needed)
  • Optional: cinnamon, pinch of salt
👨🏻‍🍳 Method:
  1. Throw everything into a blender.
  1. Blend until smooth (30–40 seconds).
  1. Pour into a preheated waffle maker.
  1. Cook until golden. Done!
💡 Coach’s Tip:
Add Greek yogurt and berries for more volume and fibre. Want it lower fat? Swap the egg for 2 egg whites.
Love this recipe?
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© 2026 ATAIFIT. All rights reserved.

Protein Pancakes
🎯 Goal :
Super high-protein breakfast designed to maximise muscle recovery and growth — ideal for post-training or high-volume days.
Macros (Per Serving):
Ingredients:
  • 1.5 scoops (50g) whey protein
  • 1 whole egg
  • 2 egg whites (80ml)
  • 30g oats (blended into oat flour)
  • 30g low-fat yogurt (Greek or Skyr)
  • 50–80ml semi-skimmed milk (adjust to thickness)
  • Dash of vanilla extract
Toppings:
  • Blueberries & Strwaberris
  • Cinnamon
👨🏻‍🍳 Method:
  1. Blend all ingredients into a smooth, thick batter.
  1. Preheat a non-stick pan over medium heat.
  1. Lightly grease if needed (or dry fry).
  1. Pour small rounds into the pan.
  1. Cook 2–3 minutes per side, until golden and fluffy.
  1. Plate up, top with blueberries and a sprinkle of cinnamon.
  1. Enjoy hot and proud 🔥
💡 Coach’s Tip:
With over 70g protein per serving, this is the ultimate breakfast after a heavy lifting session. Double the batch to use for meal prep or midweek fuel.
Love this recipe?
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© 2026 ATAIFIT. All rights reserved.

High-Protein Cottage Cheese Muffins🧁💪
🎯 Goal :
Perfect high-protein snack or grab-and-go breakfast — ideal for keeping energy stable and cravings low throughout the day.
Macros (Per Muffin):
Ingredients:
  • 200g fat-free cottage cheese (drained for 5–10 min)
  • 200g 0% Greek yogurt
  • 4 large eggs
  • 200g light grated cheese (reduced fat cheddar or mozzarella)
  • 20g oat flour (blend oats if needed)
  • 30g whey protein (unflavored or savory-friendly)
  • 10g baking powder (~2 tsp)
Optional:
herbs, paprika, or roasted peppers for extra flavor
👨🏻‍🍳 Method:
  1. Preheat oven to 175°C (347°F).
  1. In a blender, combine cottage cheese, Greek yogurt, and eggs until smooth.
  1. In a large bowl, mix the blended base with oat flour, whey protein, baking powder, and grated cheese.
  1. Line or lightly grease a 12-hole muffin tray.
  1. Divide mixture evenly between holes (fill about ¾ full).
  1. Bake for 20–22 minutes until golden and firm.
  1. Cool on a wire rack for best texture.
💡 Coach’s Tip:
Bake in batches and store in the fridge for 3–4 days. Pair with fruit or a small latte for a balanced mini meal.
Love this recipe?
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© 2026 ATAIFIT. All rights reserved.

Mini Banana Protein Bites
🎯 Goal :
Balanced, slow-digesting meal with added protein — ideal for sustained energy and muscle support during busy mornings or before training.
Macros (Per Serving):
Ingredients:
  • 50g self-raising flour
  • 1 scoop whey protein (~30g) ** Increase the protein
  • 1 egg (medium)
  • 1 tsp vanilla extract (negligible)
  • 50ml low-fat milk (semi-skimmed)
  • 10g honey
  • 50g blueberries
  • 1 medium banana (~100g) (added for accurate banana pancake content)
🍫 Optional Toppings:
  • Shredded coconut
  • Cacao nibs
  • Extra drizzle of nut butter
  • Chia seeds
👨🏻‍🍳 Method:
  1. In a bowl, mash 1 ripe banana.
  1. Add 1 scoop of whey protein, 50g self-raising flour, 1 egg, 1 tsp vanilla extract, 10g honey, and 50ml milk.
  1. Mix into a thick batter.
  1. Gently fold in 50g blueberries.
  1. Heat a non-stick pan with a little spray oil.
  1. Spoon small dollops of batter to make mini pancakes.
  1. Cook 1–2 minutes per side until golden and fluffy.
  1. Stack and top as desired (more berries, yogurt, drizzle of honey, etc.)
💡 Coach’s Tip:
Use extra-ripe banana for better texture and natural sweetness. Top with Greek yogurt and berries to boost protein and fibre.
Love this recipe?
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© 2026 ATAIFIT. All rights reserved.

6 high protein Smootie
🎯 Goal :
Refreshing, high-volume meals ideal for post-workout recovery, summer shredding, or boosting daily fruit intake while staying high-protein.
01
Vanilla Strawberry Bowl
Macros (Per Serving):
Ingredients:
  • 250ml 0% fat vanilla yogurt (~96.5 kcal)
  • 15g protein granola (~114.7 kcal)
  • Sliced strawberries & banana (~37.8 kcal)
  • 15g peanut butter (~100 kcal)
  • 1 scoop of protein powder (30g) (~126 kcal)
👨🏻‍🍳 Method:
  1. Blend yogurt, banana, and half the strawberries until smooth.
  1. Pour into a bowl.
  1. Top with remaining strawberries, protein granola, and peanut butter drizzle.
02
Chocolate Bowl
Macros (Per Serving):
Ingredients:
  • 250g 0% fat yogurt (~96.5 kcal)
  • 30g cocoa powder (~107kcal)
  • 1 banana (~114.7 kcal)
  • 15g coconut flakes (~106kcal)
  • Chia seeds & grated almonds (~113kcal) (~57kcal)
  • 1 scoop of protein powder (30g) (~126 kcal)
  • 10g chocolate chips (~60 kcal)
👨🏻‍🍳 Method:
  1. Blend yogurt, banana, and cocoa until creamy.
  • Pour into a bowl.
Sprinkle it with coconut, chia, almonds, and chocolate chips.
03
Blueberry Coconut Bowl
Macros (Per Serving):
Ingredients:
  • Blueberries
  • 15g coconut flakes
  • 20g mixed nuts
  • Chia seeds & grated almonds
  • 1 scoop of protein powder (30g) (~126 kcal)
👨🏻‍🍳 Method:
  1. Blend most of the blueberries with a splash of water or yogurt (optional for creaminess).
  1. Pour into bowl.
Add whole blueberries, coconut flakes, mixed nuts, and almond/chia sprinkle.
04
Kiwi Banana Bowl
Macros (Per Serving):
Ingredients:
  • 250ml 0% yogurt
  • 100g spinach
  • Kiwi & banana
  • 20g mixed nuts
  • 15g coconut flakes
  • 10g chocolate chips
  • 1 scoop of protein powder (30g)
👨🏻‍🍳 Method:
  1. Blend yogurt, spinach, banana, and one kiwi until smooth.
  1. Pour into bowl.
  1. Top with sliced kiwi, nuts, coconut, and choc chips.
05
Peach Sensation Bowl
Macros (Per Serving):
Ingredients:
  • Peaches & raspberries
  • 20g protein granola
  • 15g chia seeds
  • 5g powdered sugar
  • 1 scoop of protein powder (30g)
👨🏻‍🍳 Method:
  1. Blend peaches and raspberries until smooth (add a bit of yogurt if needed).
  1. Pour into a bowl.
  1. Top with granola, chia seeds, and a dusting of powdered sugar.
06
Apple Cinnamon Bowl
Macros (Per Serving):
Ingredients:
  • Apple & raspberry
  • 20g protein granola
  • 15g chia seeds
  • 15g peanut butter
  • Ground cinnamon
  • 1 scoop of protein powder (30g)
👨🏻‍🍳 Method:
Blend apple and raspberries into a smooth base.
  1. Pour into bowl.
Top with granola, chia, cinnamon, and a dollop of peanut butter.
💡 Coach’s Tip:
Use frozen fruit for better texture and to avoid needing ice. Blend with just enough liquid to keep it thick — and always top for extra satisfaction and fibre.
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© 2026 ATAIFIT. All rights reserved.

Spinach & Feta Cheat's Quiche🥦
🎯Goal:
A low-carb, high-protein savoury meal — great for lunch or dinner during fat-loss phases while keeping volume and flavour high.
Macros (Per Serving):
Ingredients:
  • 1 wholemeal wrap (acts as your crust)
  • 3 medium eggs
  • 45g feta, crumbled
  • 40g spinach, chopped
  • Handful cherry tomatoes, halved
  • Handful spring onion, sliced
  • Salt & pepper to taste
👨🏻‍🍳 Method:
1. Preheat oven to 180°C.
2. Line a small tin or dish with the wrap. 3. Add spinach, tomatoes, scallions, and feta. 4. Whisk the eggs, season with salt & pepper, then pour into the tin. 5. Bake for 20 mins, until set and golden.
💡 Coach’s Tip:
Bake in advance and portion into slices for the week. Pairs well with a fresh salad or roasted veg for a balanced, filling meal.
Love this recipe?
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© 2026 ATAIFIT. All rights reserved.

🍞 High-Protein Breads
Delicious, macro-friendly bread swaps to upgrade your meals without the carbs. Perfect for toast, sandwiches, or meal prep.

© 2026 ATAIFIT. All rights reserved.

Broccoli Protein Bread 🥦🍞
🎯Goal:
A creative high-protein, high-fibre bread alternative that supports fat loss, gut health, and stable energy — great for meal prep.
Macros (Per Serving):
Ingredients:
  • 1 small broccoli (250g), grated or processed
  • 3 eggs
  • ¾ cup wholewheat flour (adjust as needed)
  • 1 tsp baking powder
  • ½ tsp salt
  • Black pepper, to taste
  • Pumpkin seeds (for topping)
Optional Toppings:
  • Cottage cheese
  • Chilli crisp or hot sauce
👨🏻‍🍳 Method:
1. Make the batter: Preheat oven to 180°C (350°F). Process or grate broccoli until finely shredded. Mix with eggs, flour, baking powder, salt, and pepper. Adjust flour for texture.

2. Prepare the loaf: Line a loaf tin with baking paper. Pour in mixture, sprinkle with pumpkin seeds.

3. Cook: Bake for 30–35 minutes. Test doneness with a skewer. Let cool before slicing into 10 portions.
💡 Coach’s Tip:
Use it as a base for savoury snacks or sandwiches. Store slices in the fridge and toast before serving for best texture.
Love this recipe?
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© 2026 ATAIFIT. All rights reserved.

🍞 3-Ingredient Tuna Protein Bread
🎯Goal:
Low-carb, ultra high-protein bread alternative — ideal for muscle gain, cutting phases, or boosting protein without added calories.
Macros (Per Serving):
Ingredients:
  • 2 cans tuna (drained)
  • 2 eggs
  • 1 tsp baking powder
👨🏻‍🍳 Method:
1. Add tuna, eggs, and baking powder to a blender. 2. Blend until smooth.
3. Pour into a lined or greased small loaf tin.
4. Air fry at 180°C (350°F) for 15–18 minutes, or bake for 20–25 minutes, until firm and golden.
5. Let cool before slicing.
💡 Coach’s Tip:
Perfect as a base for high-protein toast or sandwiches. Make in batches and store in the fridge for 3–4 days. Great post-workout with avocado or eggs on top.
Love this recipe?
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© 2026 ATAIFIT. All rights reserved.

Spinach & Feta Lentil Bread
🎯Goal:
A balanced, plant-powered protein bread that supports gut health and muscle maintenance — perfect for vegetarians or meat-free meals.
Macros (Per Serving):
Ingredients:
  • 200g lentils (soaked in water for 2h)
  • 2 eggs
  • 2 tbsp yoghurt
  • 2 spring onions, chopped
  • 100g feta, crumbled
  • 1 tbsp fresh dill, finely chopped
  • 1 tsp salt
  • Black pepper, to taste
  • 1 tsp baking powder
  • 50g fresh spinach, chopped
  • 1 tbsp extra virgin olive oil
Optional Toppings:
  • Sesame seeds (for topping)
👨🏻‍🍳 Method:
1. Make the batter: Preheat oven to 180°C (356°F). Blend soaked lentils, eggs, and yoghurt until smooth.

2. Mix: Transfer to a bowl and stir in spring onions, spinach, dill, feta, salt, pepper, baking powder, and olive oil.

3. Bake: Pour into a lined loaf pan, sprinkle sesame seeds, and bake for 55–60 minutes until risen and cooked through.

4. Cool: Let cool completely before slicing and serving.
💡 Coach’s Tip:
This bread is a great flourless option for anyone looking to Best served warm or lightly toasted. Pair with eggs, hummus, or a side salad for a complete high-protein meal. Great for batch cooking and freezing.
Love this recipe?
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© 2026 ATAIFIT. All rights reserved.

🥗 Bowls & Salads
Balanced, prep-friendly meals packed with protein to fuel your day.

© 2026 ATAIFIT. All rights reserved.

🍲 High-Protein Dinners – All Under 500 Kcals
🎯Goal:
Low-calorie, high-protein meals designed to support fat loss while keeping you full and satisfied — without compromising taste.
01
🌮 Taco Bowl
Macros (Per Serving):
Ingredients:
  • 1/2 avocado (keep)
  • 150g extra lean beef mince (5% fat or lower)
  • 60g cooked brown rice (slightly more carbs to fuel training)
  • 1 tsp taco seasoning (or make your own w/ paprika, cumin, garlic, salt)
  • Handful shredded lettuce
  • 1/2 tomato (cubed)
  • 2 tbsp chopped red onion
  • 20g reduced-fat cheddar
  • 1.5 tbsp 0% Greek yogurt
02
🍗 Chicken Potato Bowl
Macros (Per Serving):
Ingredients:
  • 130g uncooked chicken breast
  • 400g white or sweet potato (roasted or air-fried with skin)
  • Handful shredded lettuce
  • 1/4 cucumber (sliced)
  • 2 tbsp 0% Greek yogurt with lemon juice + garlic powder
  • Optional: sprinkle of smoked paprika or za’atar for flavor
03
🍔 Burger Bowl
Macros (Per Serving):
Ingredients:
  • 250g 5% lean beef mince
  • 250g air-fried potato wedges (thicker cut, crispy edges)
  • Handful cherry tomatoes
  • Handful cucumber slices
  • 1 tbsp light mayo + 1 tbsp 0% Greek yogurt + mustard + ketchup (for burger sauce)
  • Optional: pickle slices for a zing
04
🌶️ Fajita Bowl
Macros (Per Serving):
Ingredients:
  • 160g chicken breast, seasoned with fajita spice & grilled
  • 60g cooked brown rice
  • 1/2 cup cooked bell peppers & onions
  • Handful shredded lettuce
  • Handful cherry tomatoes
  • 40g cooked pinto beans
  • 1 tbsp light guacamole or smashed avocado + lime
  • Optional: squeeze of lime, coriander, chili flakes
💡 Coach’s Tip:
Rotate these across your week to avoid decision fatigue. They’re perfect for cutting phases, late dinners, or when you need volume without high calories.
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© 2026 ATAIFIT. All rights reserved.

🍲 4 High protein Lunch Ideas
🎯Goal:
Easy, balanced lunches that support body recomposition — ideal for busy schedules, meal prep, or post-training recovery.
01
Spicy Chicken Sushi Bowls
Macros (Per Serving):
Ingredients:
  • 150g grilled chicken breast, diced
  • 100g cooked sushi rice
  • 1/2 avocado, sliced
  • Cucumber, shredded carrot, edamame
  • 1 tbsp low-sodium soy sauce
  • 1 tbsp spicy mayo (light mayo + sriracha)
Optional Toppings:
  • Sesame seeds
  • Spring onions
  • Pickled ginger

👨🏻‍🍳 Method:
  1. Cook sushi rice and let it cool slightly.
  1. Grill the chicken breast with a little soy sauce and set aside.
  1. In a bowl, add rice, grilled chicken, avocado, cucumber, carrot, and edamame.
  1. Drizzle with spicy mayo and soy sauce.
  1. Top with sesame seeds, spring onions, and pickled ginger.
02
Beef and Broccoli Noodle Jar
Macros (Per Serving):
Ingredients:
  • 150g lean beef strips
  • 100g cooked rice noodles
  • 1 cup steamed broccoli
  • 2 tbsp teriyaki sauce
  • 1 tbsp sesame oil
Optional Toppings:
  • Chopped peanuts
  • Fresh coriander
  • Red chili slices
👨🏻‍🍳 Method:
  1. Stir-fry beef strips in a hot skillet with sesame oil for 3-4 minutes.
  1. Add steamed broccoli and teriyaki sauce, stir to combine.
  1. Layer rice noodles, beef, and broccoli in a jar or bowl.
Add optional toppings and enjoy!
03
Tuna and White Bean Poke Bowl
Macros (Per Serving):
Ingredients:
  • 1 can tuna (in water, drained)
  • 100g cooked jasmine rice
  • 1/2 cup white beans (canned, drained)
  • Diced cucumber, shredded red cabbage, edamame
  • 2 tbsp soy sauce + 1 tsp sesame oil
Optional Toppings:
  • Pickled radish
  • Seaweed flakes
  • Chili flakes
👨🏻‍🍳 Method:
  1. Cook jasmine rice and let cool.
  1. Mix tuna and white beans with soy sauce and sesame oil.
  1. In a bowl, add rice, tuna mixture, and fresh veggies.
Add optional toppings for extra flavor and texture.
04
Mediterranean Feta Chicken Wrap Bowl
Macros (Per Serving):
Ingredients:
  • 150g grilled chicken breast
  • 1 whole grain tortilla, cut into strips
  • Chopped lettuce, cherry tomatoes, red onion, cucumber
  • 50g crumbled feta cheese
  • 2 tbsp tzatziki sauce
🍫 Optional Toppings:
  • Fresh parsley
  • Squeeze of lemon
  • Cracked black pepper
Metod:
  1. Grill the chicken with a bit of salt, pepper, and oregano.
  1. Cut the tortilla into strips and toast until crispy.
  1. In a bowl, layer lettuce, chopped veggies, grilled chicken, and feta.
  1. Drizzle with tzatziki and add optional toppings.
💡 Coach’s Tip:
Mix and match ingredients to keep things fresh each week. All options are macro-friendly and work well cold or reheated, making them perfect for on-the-go meals.
Love this recipe?
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© 2026 ATAIFIT. All rights reserved.

🥪Wraps & Sandwiches
Quick, tasty high-protein options you can take on the go.

© 2026 ATAIFIT. All rights reserved.

🥪 4 high protein Sandwich
🎯Goal:
Quick, satisfying meals that hit your protein targets — perfect for lunchboxes, busy workdays, or building lean muscle on the go.
01
Grilled Pesto Chicken Sandwich 🥪
Macros (Per Serving):
Ingredients:
  • 125g grilled chicken breast
  • 1 tbsp light pesto
  • 2 slices tomato
  • 1 slice light mozzarella cheese
  • Fresh basil leaves
  • 2 slices whole grain sourdough
🍫 Optional Toppings:
  • Balsamic glaze
  • Fresh rocket
  • Cracked black pepper
Metod:
  1. Grill the chicken breast until cooked through.
  1. Spread pesto on one slice of toasted sourdough.
  1. Layer with grilled chicken, tomato, mozzarella, and fresh basil.
  1. Add optional toppings and serve.
02
Steak and Caramelized Onion Melt 🥪
Macros (Per Serving):
Ingredients:
  • 150g lean steak strips
  • 1 small onion, caramelized
  • 1 slice reduced-fat cheddar
  • 85g whole grain baguette
  • 1 tbsp Dijon mustard
🍫 Optional Toppings:
  • Arugula or rocket
  • Pickled jalapeños
  • Cracked black pepper

Metod:
  1. Sear the steak strips in a hot skillet, then set aside.
  1. Caramelize the onion in the same pan until golden.
  1. Layer steak, caramelized onion, and cheddar in the baguette.
  1. Add mustard and optional toppings before serving.

03
Greek Tuna Salad Sandwich 🥪
Macros (Per Serving):
Ingredients:
  • 120g canned tuna, drained
  • 2 tbsp Greek yogurt
  • 1/2 red onion, diced
  • 1/2 cucumber, diced
  • 2 slices whole grain sourdough
  • 1 tsp red wine vinegar
  • Fresh dill
Optional Toppings:
  • Capers
  • Cracked black pepper
  • Lemon zest
Metod:
  1. Mix tuna, Greek yogurt, red onion, cucumber, and red wine vinegar.
  1. Spread onto toasted sourdough slices.
  1. Add fresh dill and any optional toppings.
04
Sweet Chili Chicken Crunch Sandwich 🥪
Macros (Per Serving):
Ingredients:
  • 125g cooked chicken breast
  • 1 tbsp light sweet chili sauce
  • 1 tbsp low-fat Greek yogurt
  • 1/2 bell pepper, thinly sliced
  • Handful baby spinach
  • 2 slices whole grain sourdough
🍫 Optional Toppings:
  • Fresh coriander
  • Crushed chili flakes
  • Squeeze of lime
Metod:
  1. Mix the cooked chicken with sweet chili sauce and Greek yogurt.
  1. Layer on sourdough with sliced bell pepper and spinach.
  1. Add any optional toppings for a fresh kick.
💡 Coach’s Tip:
Use high-protein bread or wraps to boost macros further. Pair with raw veggies or a boiled egg to round out the meal without extra cooking.
Love this recipe?
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© 2026 ATAIFIT. All rights reserved.

🥕🌯 Carrot Chicken Wrap
🎯Goal:
Low-carb, high-protein wrap packed with micronutrients — ideal for fat loss, meal prep, or a light post-workout lunch.
Macros (Per Serving):
Ingredients:
  • 2 medium carrots (grated)
  • 2 eggs
  • 50g low-fat grated cheese
  • 200g cooked chicken breast (shredded or sliced)
  • Handful of arugula
  • 4 tsp low-fat cream cheese
👨🏻‍🍳 Method:
Step 1: Make the Wraps
  • Mix grated carrots, eggs, and cheese.
  • Spread into thin circles on a parchment-lined tray.
  • Bake at 180°C (350°F) for 10–15 min until firm and golden. Cool.
Step 2: Assemble
  • Spread 1 tsp cream cheese on each wrap.
  • Add arugula and chicken breast.
  • Roll and slice to serve.
💡 Coach’s Tip:
Make the wraps in batches and store flat in the fridge. Great alternative to tortillas, especially if you’re cutting carbs or gluten. Add spice or fresh herbs for extra flavour.
Love this recipe?
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© 2026 ATAIFIT. All rights reserved.

🥯 6 High-Protein Bagel Ideas
🎯Goal:
Tasty, protein-boosted meals ideal for breakfast, lunch, or snack time — supports muscle-building and keeps you full for longer.
01
Scrambled Egg & Avocado
Macros (Per Serving):
Ingredients:
  • Thin Bagel,
  • 1 tbsp light cream cheese
  • spinach
  • 2 eggs scramble
  • 1/4 avocado
02
Bagel 2 – Beef & Sweet Potato Hummus
Macros (Per Serving):
Ingredients:
  • Thin Bagel,
  • 2 tbsp sweet potato hummus,
  • arugula,
  • 75g cooked lean beef,
  • 2 tbsp red beans,
  • 1 tbsp corn
03
Salmon & Cottage Cheese
Macros (Per Serving):
Ingredients:
  • Thin Bagel
  • 2 tbsp cottage cheese
  • cucumber
  • 50g smoked salmon,
  • 1 tbsp tzatziki
  • Green onion or chive
04
Chicken & Beetroot Hummus
Macros (Per Serving):
Ingredients:
  • Thin Bagel,
  • 2 tbsp beetroot hummus
  • carrots
  • 80g chicken
  • cherry tomatoes,
  • 1 tbsp Skyr
  • 1 tbsp pomegranate
05
Falafel & Mango
Macros (Per Serving):
Ingredients:
  • Thin Bagel
  • 1 tbsp tapenade
  • 2 falafels (~80g)
  • 2 tbsp mango
  • cucumber,
  • 2 tbsp mango
  • drizzle sriracha

Tip: Add 1 tbsp Skyr or a side of Greek yogurt to boost protein.
06
Tuna & Edamame
Macros (Per Serving):
Ingredients:
  • Thin Bagel
  • 1 tbsp guacamole
  • 2 tbsp edamame
  • 60g tuna
  • 1 egg
  • sesame seeds
💡 Coach’s Tip:
Use thin or high-protein bagels to manage carbs while hitting protein goals. These are great to prep the night before for grab-and-go convenience.
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© 2026 ATAIFIT. All rights reserved.

🍲Mains & Comfort Meals
Hearty, satisfying meals that help you build muscle and lose fat.

© 2026 ATAIFIT. All rights reserved.

🍕 How Pizza Fits a Calorie Deficit
Pizza doesn’t stop fat loss. Lack of structure does. When meals are built around protein and portions, pizza becomes manageable — not a setback. This section explains the thinking, not a full plan.
The High-Protein Pizza Base
A chicken-based crust replaces traditional dough. It raises protein, improves fullness, and makes staying in a deficit easier. This is the foundation everything else builds on.
The Pizza Topping System
High-Protein Toppings:
  • Chicken, turkey, lean beef, egg whites, cottage cheese, Greek yogurt-based sauces
Low-Calorie Add-Ons:
  • Mushrooms, peppers, onions, spinach, tomatoes, jalapeños, arugula
Smart Sauce & Cheese Rules:
  • Use tomato-based sauces or Greek yogurt alternatives. Measure cheese - don't guess. A little goes a long way.
The 3 Rules That Make It Work
  • Keep protein as the anchor
  • Control toppings, not enjoyment
  • Balance the rest of the day without emotional compensation
The Pizza Recipes
Below are 7 real-life applications of this framework. Each recipe uses the same high-protein base with different toppings to show how flexible this system is.
Standard High-Protein Chicken Pizza Base
Ingredients (1 pizza):
• 225g raw chicken breast (blended)
• 30g oat flour
• ½ tsp garlic salt
• Black pepper (optional)
Method:
1. Blend all ingredients until smooth.
2. Spread thinly on baking paper (8–10 inch circle).
3. Bake at 220°C (425°F) for 10–12 minutes until set.
4. Add toppings and bake again for 5–7 minutes.
Why this base works:
High protein, low carb, and firm enough to hold toppings — without feeling heavy or restrictive.
Day 1 – The OG Chicken Crust Pizza
Toppings: Tomato sauce, light mozzarella, oregano, fresh basil
A simple, clean start.
~370–410 kcal | 50–53g protein | 14–17g carbs | 8–12g fat
Day 2 – Buffalo Caesar Chicken Pizza
Toppings: Buffalo sauce, light mozzarella, Caesar dressing (after baking), lettuce
Spicy, lean, and very filling.
~420 kcal | ~55g protein | 10–12g carbs | 15–16g fat
Day 3 – Alfredo Chicken Crust Pizza
Toppings: Light Alfredo sauce, mozzarella, parmesan, garlic, broccoli, red onion
Creamy without going overboard.
~450 kcal | ~55g protein | 14–18g carbs | 16–18g fat
Day 4 – Mexican Chicken Crust Pizza
Toppings: Salsa or tomato sauce, mozzarella, light cheddar, jalapeños, peppers, red onion, light sour-cream drizzle
Bold flavours, still controlled.
~430–460 kcal | ~52g protein | 16–20g carbs | 14–17g fat
Day 5 – Pesto Balsamic Chicken Pizza
Toppings: Basil pesto, mozzarella, cherry tomatoes, arugula, balsamic glaze
High protein with weekend vibes.
~460 kcal | ~50g protein | 10–14g carbs | ~18g fat
Day 6 – Mega Protein Chicken Crust Pizza
Toppings: Greek yogurt + protein powder mix, mozzarella, extra chicken chunks, herbs
When hunger hits hardest.
~520 kcal | 70–75g protein | ~12g carbs | ~14g fat
Day 7 – Chicken Parmesan Crust Pizza
Toppings: Marinara sauce, mozzarella, parmesan, cottage cheese, herbs, optional breadcrumbs
Comfort food, done smart.
~560–590 kcal | 75–80g protein | 10–14g carbs | 20–23g fat
This isn't a cheat meal. It's structure you can repeat.
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© 2026 ATAIFIT. All rights reserved.

🥩 Steak, Potato & Broccoli Power Meal
🎯Goal:
A balanced, nutrient-dense meal perfect for muscle growth, recovery, and refuelling after intense training sessions.
Macros (Per Serving):
Ingredients:
For the Base (4 ingredients):
  • 150 g sirloin steak (or rump steak)
  • 1 medium potato (200 g), baked
  • 100 g broccolini or broccoli
  • 1 tsp butter (or olive oil)
  • 1 tsp fresh herbs (parsley, chives, or thyme)
  • Salt, pepper & garlic powder to taste
👨🏻‍🍳 Method:
  1. Bake the potato: Preheat oven to 200°C (392°F). Bake for 45–50 minutes until soft inside.
  1. Cook the broccoli: Steam or lightly pan-fry until tender and bright green.
  1. Grill the steak: Season with salt, pepper & garlic powder. Sear 2–3 minutes each side for medium.
  1. Make herby butter: Mix butter with herbs. Add on top of steak or potato to melt.
  1. Assemble: Serve together for a high-protein, balanced dinner.

    Bon appétit! 👨‍🍳🔥
💡 Coach’s Tip:
Use lean cuts like sirloin or rump to keep fat lower. Prep the potatoes and broccoli in bulk so you can easily rebuild this meal throughout the week.
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© 2026 ATAIFIT. All rights reserved.

🍕 High Pro Meal Prep Pizza
🎯Goal:
A macro-friendly pizza alternative that satisfies cravings while supporting muscle gain and fat loss — perfect for weekend prep.
Macros (Per Serving):
Ingredients:
For the Base (4 ingredients):
  • 200 g plain Greek yogurt (0 %)
  • 120 g plain flour (or self-raising)
  • 2 cloves garlic, minced Or
  • Salt & pepper, to taste
For the Toppings:
  • 4 tbsp pizza sauce or passata
  • 100 g cooked shredded chicken (or lean beef, turkey, or tuna)
  • 60 g light mozzarella cheese
  • 10 cherry tomatoes, chopped
  • Fresh basil or oregano
👨🏻‍🍳 Method:
  1. Mix: Combine Greek yogurt, flour, garlic, and seasoning in a bowl. Stir until a dough forms.
  1. Layer: Spread the mixture evenly into a small oven-safe container or dish lined with baking paper.
  1. Top: Add pizza sauce, chicken, tomatoes, and mozzarella on top.
  1. Bake: Cook at 200 °C (392 °F) for 15–20 minutes, until golden and firm on the edges.
  1. Bake again for 10–12 minutes, until the cheese is bubbling.
  1. Serve: Garnish with basil or oregano and enjoy warm!
  1. Slice and enjoy!
💡 Coach’s Tip:
Make multiple bases and freeze them. Top with your favourite lean proteins and veggies to customise the flavour and macros.
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© 2026 ATAIFIT. All rights reserved.

🍕High-Protein Chicken Crust Pizza Margherita Style
🎯Goal:
Low-carb, ultra high-protein pizza designed to support lean muscle and satisfy cravings without derailing your goals.
Macros (Per Pizza):
Ingredients:
  • For the Crust:
  • 300gr Low- fat cottage cheese- ~120 kcal
  • 1 medium egg ~63 kcal
  • 60 ml egg whites ~34 kcal
  • 31g flour (oat, almond, or all-purpose)~110 kcal
  • 100g cooked chicken breast (shredded or blended)~160 kcal
  • Seasonings: garlic powder, oregano, salt, pepper.~20 kcal
For the Toppings:
  • 2–3 tbsp tomato sauce (no added sugar)- ~20 kcal
  • ~30g shredded light mozzarella (for base layer) ~ 70 kcal
  • ~60g cherry tomatoes, halved- ~12kcal
  • ~50g mini mozzarella balls (bocconcini or ciliegine)- ~130kcal
  • A handful of fresh basil leaves ~2 kcal
👨🏻‍🍳 Method:
  1. Preheat the oven to 200°C (390°F). Line a tray with parchment paper.
  1. Blend the crust mixture:
  • Combine cottage cheese, eggs, flour.
  • Spread on tray into a pizza shape (1 cm thick).
  1. Bake the crust for 20–25 minutes until golden and firm.
  1. Assemble the pizza:
  • Spread tomato sauce.
  • Sprinkle shredded mozzarella.
  • Add cherry tomatoes.
  • chicken, and seasonings.
  • place mini mozzarella balls and basil leaves over the hot pizza.
  • Let sit for 2–3 minutes to allow the mozzarella to soften slightly.
  1. Bake again for 10–12 minutes, until the cheese is bubbling.
  1. Slice and enjoy!
💡 Coach’s Tip:
This one’s perfect for cutting — minimal carbs, high satiety. Use pre-cooked chicken breast for faster prep and add veggies to increase volume.
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© 2026 ATAIFIT. All rights reserved.

🍢 High-Protein Kebab Skewers (Air Fryer Edition)
🎯Goal:
Lean, flavour-packed meal with high protein and low fat — ideal for cutting, high-volume eating, or easy post-gym dinners.
Macros (Per Serving):
Ingredients:
  • 700g lean minced beef (5% fat)
  • 40g grated Emmental cheese
  • 1 tsp salt
  • ½ tsp black pepper
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp mixed herbs

    👉 Optional Swap:
  • Replace Emmental with low-fat cheddar for a lighter option
  • Skip cheese entirely to reduce fat
  • Serve with a side salad to add fibre and volume
👨🏻‍🍳 Method:
1. Preheat air fryer to 190°C (375°F).
2. Combine all ingredients in a bowl and mix until evenly incorporated.
3. Divide into 4 and shape tightly around skewers.
4. Air fry for 10–12 minutes, flipping halfway, until golden brown and cooked through.
5. Rest for 2 minutes, then serve hot or store for meal prep.
💡 Coach’s Tip:
Prep the skewers in advance and store them raw in the fridge. Air fry when ready to eat for maximum freshness. Pair with salad or low-carb wraps for a complete meal.
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© 2026 ATAIFIT. All rights reserved.

🍔 High-Protein Burger with Sweet Potato Buns
🎯Goal:
A muscle-building meal with smart carb swaps — ideal for bulking cleanly or satisfying burger cravings without the bloat.
Macros (Per Burger):
Ingredients:
  • 450g 0% Greek yogurt
  • 1 scoop chocolate protein powder (~30g)
  • 50g strawberries, sliced
  • 30g blueberries
  • 2 squares dark chocolate, melted (~20g)
  • 5g crushed peanuts
🍫 Optional Toppings:
  • Shredded coconut
  • Cacao nibs
  • Extra drizzle of nut butter
  • Chia seeds
👨🏻‍🍳 Method:
  1. Prepare the Buns:
  1. Preheat your oven to 200°C (400°F).
  1. Slice the sweet potato into 1-1.5 cm rounds.
  1. Bake for 20-25 minutes until tender and slightly crispy on the edges.
  1. Cook the Patty:
  1. Season the beef with a pinch of salt and black pepper.
  1. Form into a small patty and cook in a preheated skillet over medium-high heat for 3-4 minutes per side, or until cooked through.
  1. Melt the Cheese:
  1. Add the mozzarella slice on top of the patty for the last 30-60 seconds to let it melt.
  1. Assemble the Burger:
  1. Stack the sweet potato buns, melted patty, and cheese.
  1. Add a thin layer of Dijon mustard for an extra flavor kick.
  1. Serve and Enjoy:
  1. Pair with a side salad or some light veggies if you want to keep it low-calorie and protein-rich.
💡 Coach’s Tip:
Swap 5% lean beef for turkey or chicken mince if you’re cutting. Roast extra sweet potato slices for meal prep — they make great buns or side chips.
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© 2026 ATAIFIT. All rights reserved.

🍔🍠 Sweet Potato Bun Beef Burgers
🎯Goal:
Whole-food, high-protein burgers perfect for post-workout recovery or balanced weekend meals during a lean bulk or cut.
Macros (Per Serving):
Ingredients:
  • Sweet Potato Buns (Waffle Style):
  • 2 large sweet potatoes (cooked & mashed)
  • 2 eggs
  • 30g ground oats
  • 2–3 tbsp unsweetened almond milk
  • Salt & black pepper
Burger Patties:
  • 450g extra lean beef mince
  • 2 tbsp burger seasoning
Chipotle Yoghurt Sauce:
  • 120g fat-free Greek yoghurt
  • 2 chipotle chillies in adobo sauce (blended)
Other Ingredients:
  • 2 slices reduced-fat cheese
  • Lettuce
  • Tomato
👨🏻‍🍳 Method:
Make the Sweet Potato Buns:
  • In a mixing bowl, combine mashed sweet potato, eggs, ground oats, almond milk, salt, and pepper.
  • Scoop about 2 tablespoons of the mix into a preheated waffle maker.
  • Cook until golden, crisp on the outside, and firm enough to hold as buns. Makes 4 buns.
Prepare the Burger Patties:
  • Mix beef mince with burger seasoning.
  • Shape into 4 equal patties.
  • Cook in a frying pan or on a grill over medium-high heat until browned and cooked through.
Make the Chipotle Yoghurt Sauce:
  • Blend Greek yoghurt with chipotle chillies until smooth and creamy.
💡 Coach’s Tip:
Use an air fryer for crispier sweet potato “buns.” Stack with lettuce, tomato, or pickles to add volume without extra calories.
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© 2026 ATAIFIT. All rights reserved.

🥔 Stuffed Sweet Potato with Lean Beef
🎯Goal:
A balanced, macro-friendly meal combining slow carbs and lean protein — ideal for fuelling training days or supporting body recomposition.
Macros (Per Serving):
Ingredients:
  • 1 medium sweet potato (~200g)
  • 100g lean beef (5% fat)
  • 2 tbsp low-fat cottage cheese (~60g)
  • ½ avocado, sliced
  • 1 tbsp sweet chili sauce (optional)
  • Salt, pepper, paprika, garlic powder
👨🏻‍🍳 Method:
  1. Bake the sweet potato at 200°C (390°F) for ~35–40 minutes, or until soft.
  1. While baking, season & cook the lean beef in a non-stick pan.
  1. Once the sweet potato is done, slice open and gently mash the center.
  1. Stuff with the cooked beef, cottage cheese, and sliced avocado.
  1. Finish with a drizzle of sweet chili sauce (optional).
  1. Serve hot — it’s hearty, creamy, and packed with flavor.
💡 Coach’s Tip:
Bake multiple sweet potatoes at once for faster weekday meals. Add Greek yogurt or cottage cheese on top for an extra protein boost.

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© 2026 ATAIFIT. All rights reserved.

🍗 Protein Chicken Nuggets
🎯Goal:
A lean, high-protein comfort food alternative — perfect for fat-loss phases or hitting protein goals without added oils or fillers.
Macros (Per Serving):
Ingredients:
  • 300g raw chicken breast (minced) – ~330 kcal, 62g protein, 7g fat
  • 2 tbsp garlic powder
  • 2 tbsp paprika
  • 1 tbsp Black pepper (to taste)
  • 1 whole egg – ~70 kcal, 6g protein, 5g fat
  • 3 plain rice cakes – ~35 kcal, 0.7g protein, 5g carbs
Optional Toppings:
  • Sesame seeds
👨🏻‍🍳 Method:
  1. Make the Nuggets:
  1. Mince 300g raw chicken breast in a food processor or by hand.
  1. In a bowl, combine the chicken mince with 1 tbsp garlic powder, 1 tbsp paprika, black pepper, and 1 egg. Mix thoroughly.
  1. Shape the mixture into nugget-sized pieces using your hands or a spoon.
Prepare the Coating:
  1. Blend 3 rice cakes with 1 tbsp garlic powder, 1 tbsp paprika, and a dash of black pepper until it becomes a breadcrumb-like mixture.
  1. Dip each nugget into the coating mix, pressing lightly so it sticks well.
Cook:
  • Oven or air fry at 220°C (430°F) for 15 minutes, flipping halfway if needed, until golden and cooked through.
💡 Coach’s Tip:
Batch cook and freeze for quick meal solutions. Serve with low-sugar ketchup or in a wrap for a macro-friendly lunch.

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© 2026 ATAIFIT. All rights reserved.

🍨Sweets & Treats
Protein-packed desserts and snacks to crush cravings without guilt.

© 2026 ATAIFIT. All rights reserved.

🍫 Protein Chocolate Tartlets
🎯Goal:
A sweet, low-calorie treat that fits into fat-loss diets — designed to curb dessert cravings while supporting your protein intake.
Macros (Per Tartlet):
Ingredients:
Base:
• 80g oats
• 1 ripe banana (mashed)
• 10g maple syrup
Filling:
• 40g dark chocolate (75%+)
• 40ml milk
• 100g Skyr or Greek yogurt (0%)
• 30g chocolate whey protein
👨🏻‍🍳 Method:
  1. Preheat oven to 180°C (350°F).
  1. Mix oats, banana, and maple syrup. Press into tartlet moulds to form the base.
  1. Bake for 10–12 minutes until slightly golden, then let cool.
  1. Melt dark chocolate with milk, then mix in protein powder and yogurt until smooth.
  1. Fill each tartlet with the chocolate mixture and refrigerate for 1–2 hours before serving.
💡 Coach’s Tip:
Use silicone moulds for easy release and cleaner presentation. Chill well before serving for best texture and taste.

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© 2026 ATAIFIT. All rights reserved.

🍪 3-Ingredient Protein Cookies
🎯Goal:
Quick, high-protein snack for curbing cravings between meals — great for post-workout or evening treats without the sugar crash.
Macros (Per Cookie):
Ingredients:
  • 50g PB2 powder (½ cup)
  • 110g cottage cheese (½ cup)
  • 30g sweetener (~2 tbsp)
  • 20g sugar-free chocolate chips (topping)
👨🏻‍🍳 Method:
Step 1:
  1. Mix all ingredients together.
2.Shape into cookies on parchment.
3. Bake at 175°C (350°F) for 15–20 mins (or air-fry 8–12 mins at 180°C for a softer texture).
4. Let cool and enjoy!
💡 Coach’s Tip:
Bake in bulk and store in an airtight container for up to 5 days. Add dark chocolate chips or cinnamon to switch up the flavour without adding much to the macros.

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© 2026 ATAIFIT. All rights reserved.

🫐 Rice Paper Blueberry Danish
🎯Goal:
A light, high-protein pastry-style treat that fits into fat-loss plans — ideal for satisfying sweet cravings without heavy carbs or fats.
Macros (Per Serving):
Ingredients:
  • 1 rice paper sheet (~9g)
  • 1 whole egg
  • 40g Greek yogurt (0%)
  • 1 tsp vanilla protein powder (optional)
  • 15g honey or sweetener (~7g)
  • 60g blueberries (fresh or frozen)
  • Optional: lemon juice, vanilla extract, coconut flakes
👨🏻‍🍳 Method:
Step 1:
1. Preheat oven to 180°C.
2. Mix the yogurt, protein powder, egg, and sweetener. 3. Soak rice paper briefly to soften, then place in a baking tray.
4. Spread the mixture on top and add blueberries.
5. Bake for 14–16 minutes until golden and crisp.
💡 Coach’s Tip:
Think pastry, but protein-packed. Perfect for cravings, with zero guilt.

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© 2026 ATAIFIT. All rights reserved.

🫐🍫 Healthy Chocolate PB Crunch
🎯Goal:
A high-protein, low-calorie dessert designed to crush cravings and support fat-loss goals without sacrificing taste.
Macros (Per serving):
Ingredients:
• 180g natural peanut butter
(or PB2 for lighter version)
  • 4 rice cakes, crushed
  • 100g dark chocolate (75%+ cocoa), melted with 1 tsp coconut oil
  • 1 scoop vanilla protein powder (optional)
  • Crushed pistachios for topping
👨🏻‍🍳 Method:
Step 1: Mix the Base
In a bowl, combine peanut butter and crushed rice cakes. Stir until the mixture holds together.
Step 2: Set the Base
Press the mixture into a lined baking tray and refrigerate for 30 minutes to firm up.
Step 3: Add Chocolate Layer
Melt dark chocolate with coconut oil and pour evenly over the base. Sprinkle crushed pistachios on top.
Step 4: Chill & Slice
Refrigerate for 1 hour, then slice into squares and enjoy!
💡 Coach’s Tip:
All the taste of chocolate, none of the guilt. Keeps your sweet tooth in check while supporting your fat-loss goals.

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© 2026 ATAIFIT. All rights reserved.

🍫 Peanut Butter & Chocolate Protein Magnums
🎯Goal:
A creamy, high-protein frozen treat that supports muscle recovery while satisfying dessert cravings — ideal for summer or post-dinner.
Macros (Per Magnum):
Ingredients:
• 2 ripe bananas
• 150g 0% Greek yogurt
• 1 scoop (30g) protein powder (vanilla or chocolate)
• 1–2 tbsp natural peanut butter
• 50ml low-fat milk

🍫 Chocolate Coating
(for all 4):
• 150g 70% dark chocolate
• 1 tsp coconut oil (optional, for smoother coating)
👨🏻‍🍳 Method:
Step 1: Blend the Base
In a blender, combine bananas, Greek yogurt, protein powder, peanut butter, and milk.
Blend until smooth and creamy.
Step 2: Freeze the Lollies
Pour the mixture into ice cream/lolly moulds.
Freeze for 3–4 hours until firm.
Step 3: Coat in Chocolate
Melt dark chocolate with coconut oil in a microwave or over a water bath.
Dip each frozen lolly into the chocolate, coating fully.
Place on baking paper and return to the freezer for 30 minutes to set.
💡 Coach’s Tip:
These are perfect for summer days or post-workout. Use sugar-free chocolate to lower carbs without losing flavour.

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© 2026 ATAIFIT. All rights reserved.

🍫🥥 Chocolate Protein Mousse Bowl
🎯Goal:
A low-fat, high-protein dessert-style bowl that satisfies sweet cravings while supporting lean muscle goals.
Macros (per piece):
Ingredients:
(Main Base):
• 4 egg whites (hard-boiled)
• 1 tbsp honey
• 2 tbsp cocoa powder
• 1 scoop (30g) protein powder (chocolate or vanilla)
• 120 ml semi-skimmed milk
Optional Toppings (used in reel):
• Grated dark chocolate
• Coconut slices
👨🏻‍🍳 Method:
Step 1: Blend the Base
Add egg whites, honey, cocoa, protein powder, and milk to a blender.
Blend until thick, smooth, and mousse-like.
Step 2: Chill
Pour into a bowl. Chill in the fridge for 30–60 minutes (optional, for firmer texture).
Step 3: Add Toppings
💡 Coach’s Tip:
Freeze for 10 mins before eating for a thicker, fluffier texture - a perfect sweet treat that won’t blow your macros.

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© 2026 ATAIFIT. All rights reserved.

🍏🍰 High-Protein Apple Cheesecake
Goal:
A macro-friendly dessert that supports fat loss while still delivering on flavour and texture — perfect for sweet-tooth cravings during a cut.
Macros (per piece):
Ingredients:
  • 1 apple (150g, chopped with skin)
  • 120g low-fat cottage cheese
  • 1 whole egg
  • 1 tsp vanilla extract

Optional Toppings:
  • 1 tsp peanut butter powder (mixed with water)
  • 1 tbsp sugar-free maple syrup (e.g., @myprotein)
👨🏻‍🍳 Method:
Step 1: Blend the Base
Add chopped apple, cottage cheese, egg, and vanilla extract to a blender.
Blend until completely smooth.
Step 2: Bake It
Pour the mixture into a small oven-safe dish.
Bake at 180°C (350°F) for 20–25 minutes or until set and lightly golden.
Let cool slightly before topping.
Step 3: Finish & Serve
Drizzle with peanut butter powder sauce and sugar-free maple syrup.
Serve warm for a creamy texture, or chilled for a denser cheesecake feel.
💡 Coach’s Tip:
Great for evenings or weekends when cravings hit. Chill it overnight for a dense, satisfying texture.

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© 2026 ATAIFIT. All rights reserved.

🍰 High-Protein Tiramisu
🎯Goal:
A high-protein twist on a classic dessert — perfect for hitting your sweet spot without blowing your macros.
Macros (per serving):
Ingredients:
For the Base:
  • 60g oats (blended into oat flour) – ~230 kcal
  • 50g protein powder (chocolate or vanilla) – ~180 kcal
  • 75g peanut butter powder – ~270 kcal
  • 10g dark cocoa powder – ~25 kcal
  • 120g 0% Greek yoghurt – ~70 kcal
  • 45g unsweetened almond milk – ~10 kcal
For the Topping:
~30g dark chocolate (melted) – ~150 kcal
👨🏻‍🍳 Method:
  1. For the Cream:
  • 150g 0% Greek yoghurt – ~85 kcal
  • 1–2 tbsp zero-kcal maple syrup – ~0 kcal
  • 30g vanilla or caramel protein powder – ~120 kcal
  • ~100ml decaf black coffee – ~2 kcal
Base & Topping:
  • 3 plain rice cakes – ~75 kcal
  • Cacao powder (for dusting) – ~10 kcal
💡 Coach’s Tip:
Great after dinner or as a pre-bed snack. The protein keeps you full and the taste satisfies sweet cravings.

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© 2026 ATAIFIT. All rights reserved.

🍰 High Protein Cheesecake
🎯Goal:
A rich, satisfying dessert that’s low in calories but high in protein — ideal for fat loss phases or smart post-dinner treats.
Macros (Per serving):
Ingredients:
  • 450g cottage cheese
  • 2 eggs
  • 100g skyr
  • 2 scoops protein powder (vanilla or your choice)
  • Vanilla extract (a few drops)
  • A handful of blueberries
Optional Toppings:
  • Extra skyr
  • Fresh blueberries
  • Peanut butter drizzle
👨🏻‍🍳 Method:
  1. Make the Batter:
  • In a large bowl, mix together the cottage cheese, eggs, skyr, protein powder, and vanilla extract until smooth.
  • Gently fold in the blueberries.
Bake:
  • Pour the mixture into a lined or lightly greased baking tin.
  • Bake in a preheated oven at 180°C (350°F) for around 50 minutes, until golden on top and set in the middle.
  • Let it cool completely before slicing.
Serve:
  • Add your favorite toppings like a spoon of skyr, more blueberries, or a light peanut butter drizzle.
💡 Coach’s Tip:
Top with berries or zero-calorie syrup for extra flavour without affecting the macros. Let it chill overnight for the best texture and taste.

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🍫 High-Protein Chocolate Peanut Butter Bars
🎯Goal:
A muscle-friendly snack bar packed with protein — perfect for curbing hunger between meals or fuelling post-workout recovery.
Macros (per piece):
Ingredients:
For the Base:
  • 60g oats (blended into oat flour) – ~230 kcal
  • 50g protein powder (chocolate or vanilla) – ~180 kcal
  • 75g peanut butter powder – ~270 kcal
  • 10g dark cocoa powder – ~25 kcal
  • 120g 0% Greek yoghurt – ~70 kcal
  • 45g unsweetened almond milk – ~10 kcal
For the Topping:
~30g dark chocolate (melted) – ~150 kcal
👨🏻‍🍳 Method:
  1. Prepare the oat flour:
  • Blend 60g oats into fine oat flour (or use pre-made).
  1. Mix dry ingredients:
  • In a large bowl, combine:
    • Oat flour
    • Protein powder
    • Peanut butter powder
    • Cocoa powder
  1. Add wet ingredients:
  • Stir in the Greek yoghurt and almond milk.
  • Mix until a dough-like texture forms.
  1. Shape the bars:
  • Press the mixture into a cling-film–lined tray.
  • Flatten evenly to form a rectangle (about 1–2 cm thick).
  1. Add topping:
  • Melt the dark chocolate and pour evenly over the top.
  • Spread with a spatula.
  1. Chill:
  • Place in the freezer for 20–30 mins
  • Or refrigerate for 2–3 hours until firm.
  1. Slice & enjoy:
Cut into 4 bars. Store chilled.
💡 Coach’s Tip:
Keep these on hand for mid-afternoon cravings. Each bar has the perfect combo of protein, fiber, and healthy fats.

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🧪 Anti-Inflammatory Shots
🎯Goal:
A natural, low-calorie wellness booster to reduce inflammation, support digestion, and keep your immune system strong.
Macros (per piece):
Ingredients:
  • 1 large knob fresh ginger
  • 2 knobs fresh turmeric (or 1 tsp ground turmeric)
  • 2 oranges
  • 1 lemon (for extra digestive support)
  • ¼ tsp black pepper
  • ½ glass water
Optional Toppings:
(not typically used, but you can include this section for consistency or remix ideas)
  • Pinch of cayenne (extra metabolism boost)
  • Splash of apple cider vinegar
  • Fresh mint leaves
  • Manuka honey (for added sweetness + benefits)
  • Ice cubes if serving chilled
👨🏻‍🍳 Method:
  1. Slice the ginger, turmeric, orange, and lemon.
  1. Add everything (including black pepper and water) to a blender.
  1. Blend until smooth.
  1. Strain through a fine mesh strainer or cheesecloth for a smoother texture.
  1. Pour into small bottles or jars and refrigerate. Stays fresh for up to 3 days.
💡 Coach’s Tip:
Take first thing in the morning or post-meal. Make a batch for the week and store in small glass bottles in the fridge for easy daily use.

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🍓 High-Protein Yogurt Bark
🎯Goal:
A refreshing, protein-packed snack or dessert that supports fat loss and satisfies sweet cravings with minimal calories.
Macros (per piece):
Ingredients:
  • 450g 0% Greek yogurt
  • 1 scoop chocolate protein powder (~30g)
  • 50g strawberries, sliced
  • 30g blueberries
  • 2 squares dark chocolate, melted (~20g)
  • 5g crushed peanuts
🍫 Optional Toppings:
  • Shredded coconut
  • Cacao nibs
  • Extra drizzle of nut butter
  • Chia seeds
👨🏻‍🍳 Method:
  1. In a bowl, mix the yogurt and protein powder until smooth.
  1. Spread the mixture evenly onto a baking tray lined with parchment paper.
  1. Top with sliced strawberries, blueberries, crushed peanuts, and drizzle with melted dark chocolate.
  1. Freeze for at least 3 hours or overnight.
  1. Once set, break into bark-style pieces and enjoy!
💡 Coach’s Tip:
Use 0% Greek yogurt for higher protein and lower fat. Freeze in a flat layer and break into pieces — perfect for post-dinner or pre-bed treats.

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Meal Prep Recipes
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© 2026 ATAIFIT. All rights reserved.

Breakfast Meal Prep Recipes
Cook once. Eat all week. High-protein.

© 2026 ATAIFIT. All rights reserved.

High-Protein Banana Bread – Meal Prep
🕒 Meal Prep Friendly ❄️ Keeps 2–3 days in the fridge
🎯Goal:
A warm, filling, high-protein baked breakfast that tastes like dessert but fuels fat loss, muscle recovery, and busy mornings.
Macros (per piece):
Macros may vary slightly depending on yogurt and toppings used.
Ingredients:
  • 40g oats
  • 10g chia seeds
  • 15g cocoa powder
  • 200g vanilla high-protein yogurt (YoPRO-style)
  • 1 medium egg
  • 13g PB2 (powdered peanut butter)
  • 15ml sugar-free maple syrup
  • Pinch of salt (optional)
  • ½ tsp baking powder (optional, for rise)
Optional Topping
  • Chopped dark chocolate
👨🏻‍🍳 Method:
  1. Add oats, chia seeds, cocoa powder, and salt to a bowl.
  1. Add yogurt, egg, maple syrup, and PB2. Mix until fully combined.
  1. Pour the mixture into a small oven-safe dish.
  1. Sprinkle chopped dark chocolate on top if using.
  1. Bake at 200°C (390°F) for 25 minutes, until set and slightly risen.
  1. Allow to cool for 5 minutes before serving or storing.
Bon appétit!
💡 Coach’s Tip:
This banana bread is perfect for meal prep breakfasts — make 2–3 portions at once and store in the fridge for up to 3 days.
It keeps you full for hours thanks to the combination of protein, fibre, and slow-digesting carbs.
For extra indulgence without ruining macros, drizzle with a little melted dark chocolate before serving.

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High-Protein Pancake
– Meal Prep
🕒 Meal Prep Friendly ❄️ Keeps 3–4 days in the fridge
🎯Goal:
A fluffy, high-protein breakfast designed for batch cooking — ideal for busy mornings, fat loss phases, and staying consistent without daily cooking.
Macros (per piece):
Ingredients ( Per Tray):
  • 1 whole egg
  • 50g Greek yogurt (0% or 2%)
  • 35g flour
  • 70ml milk (any type works)
  • 25g vanilla protein powder
  • ½ tsp baking powder
Optional Toppings
  • Blueberries
  • Raspberries
  • Honey or zero-calorie maple syrup
👨🏻‍🍳 Method:
  1. In a bowl, whisk the egg, Greek yogurt, and milk until smooth.
  1. Add the flour, protein powder, and baking powder.
  1. Mix until a thick, smooth pancake batter forms.
  1. Heat a non-stick pan over medium heat or prepare an oven-safe dish.
  1. Pour the batter into the pan or tray and add berries on top if using.
  1. Cook on the hob for 2–3 minutes per side, or bake at 180°C (350°F) for 15–20 minutes until set and lightly golden.
  1. Serve warm or allow to cool fully for storage.
Bon appétit!
💡 Coach’s Tip:
This recipe is perfect for meal prep — make 2–3 trays at once, slice into portions, and store in airtight containers in the fridge for up to 3–4 days.
Reheat gently in a pan, air fryer, or microwave to keep the texture fluffy.
For higher volume with minimal calories, load it with berries before baking.

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© 2026 ATAIFIT. All rights reserved.

Healthy Chocolate PB Crunch – Meal Prep
🕒 Meal Prep Friendly ❄️ Keeps 5–7 days in the fridge
🎯Goal:
A crunchy, chocolatey, high-protein snack designed to satisfy sweet cravings while supporting fat loss and consistent nutrition — perfect for batch prep.
Macros (per piece):
Ingredients ( Per Tray):
  • 180g natural peanut butter (or PB2 + water for a lighter version)
  • 4 plain rice cakes, crushed
  • 1 scoop vanilla protein powder (optional)
Chocolate Layer
  • 100g dark chocolate (75%+ cocoa)
  • 1 tsp coconut oil
Topping
  • Crushed pistachios
👨🏻‍🍳 Method:
  1. In a bowl, mix the peanut butter, crushed rice cakes, and protein powder (if using) until fully combined.
  1. Press the mixture firmly into a lined tray or container, creating an even base.
  1. Melt the dark chocolate with the coconut oil until smooth.
  1. Pour the chocolate evenly over the base and spread gently.
  1. Sprinkle crushed pistachios on top.
  1. Refrigerate for at least 1 hour, until fully set.
  1. Slice into portions and store chilled.
Bon appétit!
💡 Coach’s Tip:
This recipe is ideal for meal prep snacks — make a full batch once and portion it out for the week.
For lower calories, use PB2 instead of regular peanut butter and reduce the chocolate layer slightly.
Perfect as a post-dinner sweet treat or mid-afternoon snack when cravings hit.

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Banana Bread Oats – Meal Prep
🕒 Batch-cook friendly ❄️ Fridge storage: up to 4 days
🎯Goal:
A warm, gooey, high-protein baked oats recipe that tastes like banana bread while fueling fat loss, energy, and busy mornings — ideal for prepping once and eating all week.
Macros (per piece):
Ingredients ( Per Tray):
  • 100g oats
  • 200g ripe banana, mashed
  • 300g Greek yogurt (0%)
  • 1 medium egg
  • 2 tsp cinnamon
  • 2 tsp sweetener (or to taste)
  • 1 tsp baking powder
Optional Topping
  • 20g dark chocolate pieces
👨🏻‍🍳 Method:
  1. Preheat the oven to 200°C (390°F).
  1. In a bowl, mash the banana until smooth.
  1. Add the yogurt and egg, mixing until combined.
  1. Stir in oats, cinnamon, sweetener, and baking powder until evenly mixed.
  1. Pour the mixture into a small oven-safe dish.
  1. Sprinkle dark chocolate pieces on top if using.
  1. Bake for 25–30 minutes, until golden on top and just set in the centre.
  1. Allow to cool slightly before slicing into portions.

Bon appétit!
💡 Coach’s Tip:
This recipe is perfect for meal prep breakfasts — bake once, divide into portions, and store in the fridge for up to 4 days.
Reheat gently in the microwave to keep the centre soft and gooey.
For higher protein, add a scoop of vanilla protein powder and a splash of milk to loosen the batter.

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Lunch / Dinner Meal Prep Recipes
Cook once. Eat all week. High-protein.

© 2026 ATAIFIT. All rights reserved.

Chicken Pesto Pasta – Meal Prep
🕒 Batch-cook friendly ❄️ Fridge storage: up to 4 days
🎯Goal:
A creamy, high-protein pasta dish designed for fat loss and busy weeks — comforting, filling, and built to reheat perfectly without heavy cream.
Macros (per piece):
Ingredients ( Per Tray):
  • Orzo (portion to match macros)
  • Chicken breast, cooked and diced
  • Greek yogurt (0% or low-fat)
  • Green pesto
Extras
  • Spinach
  • Chicken stock
Topping
  • Grated parmesan
Seasoning
  • Salt & black pepper
  • Garlic (optional)
👨🏻‍🍳 Method:
  1. Cook the orzo in salted water according to package instructions. Drain and set aside.
  1. In a non-stick pan, cook the diced chicken breast until golden and fully cooked.
  1. Add a splash of chicken stock to loosen the pan and reduce heat to low.
  1. Stir in the Greek yogurt and pesto until a creamy sauce forms.
  1. Add the cooked orzo and spinach, mixing until evenly coated and spinach wilts.
  1. Finish with grated parmesan, season to taste, and remove from heat.
  1. Allow to cool slightly before portioning into containers.

Bon appétit!
💡 Coach’s Tip:
This recipe is ideal for meal prep lunches or dinners — it reheats beautifully thanks to the yogurt-based sauce.
If reheating, add a small splash of water or stock to restore creaminess.
For even higher protein, increase the chicken portion slightly or use high-protein orzo.

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70g Protein Lasagna – Meal Prep
🕒 Meal Prep Friendly ❄️ Fridge storage: up to 4 days
🎯Goal:
A high-volume, comfort-style lasagna built for muscle growth and fat loss — delivering an impressive 70g of protein per portion while staying perfect for batch cooking and reheating.
Macros (per piece):
Ingredients ( Per Tray):
Protein Filling
  • Lean beef mince (5% or similar)
  • Passata or tomato sauce
  • Garlic & onion (optional)
  • Salt, pepper, Italian herbs
Creamy Layer
  • Greek yogurt (0% or low-fat)
  • Light cream cheese or cottage cheese
Lasagna Build
  • Lasagna sheets (regular or high-protein)
  • Light mozzarella
  • Grated parmesan (optional)
👨🏻‍🍳 Method:
  1. Preheat the oven to 200°C (390°F).
  1. Cook the lean beef mince in a pan with seasoning until browned.
  1. Stir in passata and simmer for 5–7 minutes until thick.
  1. In a bowl, mix Greek yogurt with cream cheese until smooth.
  1. In an oven-safe dish, layer:
  • Meat sauce
  • Lasagna sheets
  • Yogurt mixture
  1. Repeat layers until finished.
  1. Top with mozzarella (and parmesan if using).
  1. Bake uncovered for 30–35 minutes, until golden and bubbling.
  1. Allow to cool slightly before slicing into portions.
Bon appétit!
💡 Coach’s Tip:
This is one of the best muscle-building meal-prep meals you can make.
Cook once, portion into containers, and you’re set for 4 days.
Reheat gently in the microwave — add a splash of water to keep it juicy.
If calories need to come down, reduce cheese slightly without touching protein.

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© 2026 ATAIFIT. All rights reserved.

High-Protein Pasta Cake – Meal Prep
🕒 Meal Prep Friendly ❄️ Keeps 3-4 days in the fridge
🎯Goal:
A high-protein, comfort-style pasta bake that looks impressive, slices cleanly, and reheats perfectly — ideal for meal prep without boring food.
Macros (per piece):
Ingredients ( Per serving):
Pasta Base
  • 250g rigatoni pasta (holds shape best)
  • 140g tomato passata or marinara sauce
  • 100g light mozzarella, grated
  • 1 tsp garlic powder
  • 1 tsp Italian herbs
Protein
  • 400g lean beef mince (5%) (or homemade lean meatballs)
  • Salt & black pepper
  • 1 tsp olive oil (to prevent sticking)
👨🏻‍🍳 Method:
  1. Prepare the pasta: Boil the rigatoni in salted water and drain 2 minutes early so it stays firm. Toss with olive oil to prevent sticking.
  1. Cook the protein: Season the beef mince and form small meatballs, or cook loose mince in a pan until browned.
  1. Assemble the cake: Stand the rigatoni upright in a springform cake tin, packing tightly. Pour the tomato sauce over the pasta so it fills every tube.
  1. Build the layers: Sprinkle garlic powder, herbs, and half the mozzarella on top. Place the cooked meatballs or mince evenly over the pasta.
  1. Bake: Bake at 200°C (400°F) for 15–20 minutes, until the cheese is melted and golden.
  1. Set & slice: Let the cake cool for 10 minutes before removing the tin and slicing.
Bon appétit!
💡 Coach’s Tip:
This recipe is perfect for meal prep lunches or dinners — it slices cleanly once cooled and reheats without falling apart.
For extra flavour, finish with fresh basil or chilli flakes.
To reduce calories, slightly lower the cheese without touching the protein.

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Taco Beef Mince Loaded Sweet Potato Nachos – Meal Prep
🕒 Prep components separately
❄️ Fridge storage: up to 4 days
🎯Goal:
A high-protein, Mexican-style comfort meal built on roasted sweet potatoes instead of chips — designed for batch cooking, reheating, and staying full without boring food.
Macros (per piece):
Ingredients ( Make 2-3 servings ):
Base
  • Sweet potatoes, sliced into rounds
  • Olive oil spray
  • Smoked paprika
  • Garlic powder
  • Salt & pepper
Taco Beef
  • Lean beef mince (5%)
  • Taco seasoning (or cumin, paprika, chili powder)
  • Onion, finely chopped (optional)
Fresh Toppings (Add After Reheating)
  • Guacamole or smashed avocado
  • Greek yogurt or light sour cream
  • Fresh tomato salsa
  • Red onion & coriander
👨🏻‍🍳 Method:
  1. Roast the sweet potatoes: Preheat oven to 200°C (400°F). Spread sweet potato slices on a lined tray, spray lightly with oil, season, and roast for 25–30 minutes, flipping halfway, until soft and caramelised..
  1. Cook the taco beef: Brown the lean beef mince in a pan with taco seasoning and onion if using. Cook until fully done and slightly saucy.
  1. Assemble for storage: Divide roasted sweet potatoes and beef mince into meal-prep containers. Allow to cool before sealing.
  1. Serve: Reheat the sweet potato and beef. Add guacamole, yogurt, and fresh salsa after reheating for best texture.
Bon appétit!
💡 Coach’s Tip:
This recipe works for meal prep because it’s built in components.
Sweet potatoes and beef reheat perfectly — fresh toppings are added after heating to keep everything vibrant and satisfying.
If calories need to come down, reduce avocado and increase Greek yogurt.

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High-Protein Carrot Beef Burger – Meal Prep
🕒 Meal Prep Friendly ❄️ Keeps 3–4 days in the fridge
🎯Goal:
A high-protein burger-style meal using a vegetable-packed carrot base instead of bread — perfect for fat loss, meal prep, or a healthier takeaway-style dinner.
Macros (per piece):
Ingredients ( Makes 4 Burgers ):
Carrot Base
  • 4 medium carrots, grated
  • 1 egg
  • Chives, finely chopped
  • Garlic powder
  • Paprika
  • Salt & black pepper
  • 40g light mozzarella, grated
Beef Patty
  • 300g lean beef mince (5%)
  • Salt, pepper, garlic powder, paprika
Optional Toppings (Add After Reheating)
  • Lettuce
  • Tomato slices
  • Light mayo
  • Sriracha or mustard
👨🏻‍🍳 Method:
  1. Prepare the carrot base: Add grated carrots, egg, chives, seasoning, and mozzarella to a bowl. Mix well. Shape into two flat rounds and place on a lined baking tray.
  1. Bake the carrot base: Bake at 180°C (350°F) for 25 minutes, until set and lightly golden.
  1. Cook the beef patties: Season the mince and shape into two patties. Pan-fry until fully cooked and browned on both sides.
  1. Assemble for storage: Place beef patties and carrot bases into containers separately or stacked once cooled.
  1. Serve: Reheat and add fresh toppings after heating.
Bon appétit!
💡 Coach’s Tip:
This recipe works for meal prep because the carrot base holds structure and reheats without falling apart.
For lower calories, skip cheese in the carrot base and add extra salad volume.
You can also use the carrot base as a side instead of a bun.

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Snacks / Treat Prep
Cook once. Eat all week. High-protein.

© 2026 ATAIFIT. All rights reserved.

🍫🥜 High-Protein Snickers Cup – Meal Prep
🕒 Meal Prep Friendly ❄️ Keeps 3–4 days in the fridge
🎯Goal:
A high-protein dessert that tastes like a Snickers bar — creamy centre, crunchy topping, and a chocolate shell — designed to kill sweet cravings while staying fat-loss friendly.
Macros (per piece):
Ingredients ( Per Bowl ):
Base
  • 200g fat-free Greek yogurt
  • 30g vanilla whey protein
  • 2 tbsp peanut butter powder (PB2 or similar)
  • Handful of peanuts (whole or crushed)
Chocolate Layer
  • 50g sugar-free dark chocolate (or dark chocolate 75%+)
Optional
  • Extra crushed peanuts for crunch
👨🏻‍🍳 Method:
  1. Make the base: Add Greek yogurt, protein powder, and peanut butter powder to a bowl. Mix until completely smooth and creamy. Spread evenly into a glass dish or container.
  1. Prepare the chocolate layer: Melt the chocolate in the microwave in 20–30 second bursts, stirring between each, until smooth.
  1. Assemble: Pour the melted chocolate over the yogurt base, spreading evenly to cover the surface. Sprinkle peanuts on top while the chocolate is still soft.
  1. Chill: Refrigerate for 20–30 minutes, until the chocolate shell hardens.
  1. Serve: Crack through the chocolate layer and enjoy.
Bon appétit!
💡 Coach’s Tip:
This dessert works perfectly for meal prep snacks — make 2–3 cups at once and store in the fridge.
To reduce calories further:
  • Use 30g chocolate instead of 50g
  • ZSkip peanuts and rely on PB powder for flavour To make it firmer, add 10–20ml milk to the base.
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🍫🥜 High-Protein Choco Balls – Meal Prep
🕒 No-bake | Batch-friendly
❄️ Fridge storage: up to 5 days
🎯Goal:
A no-bake, high-protein snack that satisfies chocolate cravings while staying low-calorie and easy to prep — ideal for grab-and-go snacks during busy weeks.
Macros (per piece):
Ingredients ( Makes 10–12 Balls):
Base
  • 60 g oats
  • 30 g chocolate protein powder
  • 30 g peanut butter
  • 80 g Greek yogurt (0%)
  • 20–30 ml sugar-free syrup (or ~20 g honey/maple if not using sugar-free)
👨🏻‍🍳 Method:
  1. Add all ingredients to a bowl.
  1. Mix until a thick, sticky dough forms.
  1. Roll into bite-sized balls using your hands.
  1. Place on a tray or container and refrigerate for 30 minutes to set.
  1. Store in an airtight container.
Bon appétit!
💡 Coach’s Tip:
These are ideal for meal prep snacks — make a batch at the start of the week and keep them ready in the fridge.
If the mixture feels too dry, add a splash of milk or extra yogurt.
For extra crunch, mix in cacao nibs or crushed nuts.

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© 2026 ATAIFIT. All rights reserved.

High-Protein Cheesecake (No Powder) – Meal Prep
🕒 Meal Prep Friendly ❄️ Keeps 3–4 days in the fridge
🎯Goal:
A no-bake, high-protein snack that satisfies chocolate cravings while staying low-calorie and easy to prep — ideal for grab-and-go snacks during busy weeks.
Macros (per piece):
Ingredients ( Per Bowl):
Cheesecake Base
  • 225g cottage cheese
  • 60g Greek yogurt
  • 1 medium egg
  • 3 tbsp sweetener (or to taste)
Toppings (Optional)
  • Fresh strawberries
  • Sugar-free chocolate drizzle
👨🏻‍🍳 Method:
  1. Preheat the oven to 175°C (350°F).
  1. Blend the cottage cheese until completely smooth.
  1. Add yogurt, egg, and sweetener, blending again until creamy.
  1. Pour the mixture into a small oven-safe dish or ramekin.
  1. Bake for 15 minutes, until just set in the centre.
  1. Remove from the oven and allow to cool.
  1. Refrigerate for at least 1 hour to firm up before serving.
  1. Add toppings just before eating.
Bon appétit!
💡 Coach’s Tip:
This cheesecake firms up as it chills — don’t overbake it.
For a firmer texture, leave it overnight in the fridge.
You can also split the mixture into two smaller portions for portion-controlled desserts across the week.

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High-Protein Pistachio Cheesecake – Meal Prep
🕒 Meal Prep Friendly ❄️ Keeps 3–4 days in the fridge
🎯Goal:
A creamy, high-protein cheesecake with a pistachio twist — rich enough to feel indulgent, but structured to fit fat-loss macros and meal prep routines.
Macros (per piece):
Ingredients ( Per Bowl):
Cheesecake Base
  • 200g cottage cheese
  • 100g Greek yogurt (0% or low-fat)
  • 1 medium egg
  • Sweetener, to taste
  • ½ tsp vanilla extract
Pistachio Layer
  • 20–25g pistachios, finely chopped
👨🏻‍🍳 Method:
  1. Preheat the oven to 175°C (350°F).
  1. Blend the cottage cheese until completely smooth.
  1. Add yogurt, egg, and sweetener, blending again until creamy.
  1. Stir in most of the chopped pistachios, reserving a small amount for topping.
  1. Pour the mixture into a small oven-safe dish or ramekin.
  1. Sprinkle remaining pistachios on top.
  1. Bake for 18–22 minutes, until just set in the centre.
  1. Allow to cool, then refrigerate for at least 1 hour before serving.
Bon appétit!
💡 Coach’s Tip:
This cheesecake sets more as it chills — for the best texture, leave it overnight in the fridge.
If calories need to come down, reduce pistachios slightly and add vanilla or almond extract for flavour.
You can also split into two smaller portions for portion-controlled desserts across the week.

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© 2026 ATAIFIT. All rights reserved.

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