I wasn’t always as savvy as I now am with the gym and exercise; when I first started working out, I would jump from machine to machine at the gym without even understanding the exercise properly, and would pump out loads and loads of cardio and sit-ups, thinking for sure that this would get me “abs”. The same goes for nutrition during this period of my life; I developed a severe eating disorder and was obsessed with trying to ‘shrink’ myself – a desire that consumed over 3 years of my life.
When I recovered, I got rid of this obsession of wanting to be the smallest version I could be and wanted to grow, and thrive, both mentally and physically, to become strong and inspiring for other girls. I started spending my spare time researching fitness, exercise and health, watching industry professionals, and experimenting with a lot of trial and error of my own in the gym. I learnt the importance of fuelling the body and the proper way to train to grow muscle, which was the complete opposite of what I had been doing for so many years!
My passion for the fitness industry grew and after contemplating it for over a year, I finally bit the bullet and kickstarted my dream to become a personal trainer through the Australian Institute of Fitness (AIF). This was the best decision I have ever made. I wanted to save other girls from the same wasted years and dangerous cycles of yo-yo dieting, over-exercising and restriction that I experienced and teach them how to work out because they LOVE their bodies, instead of training as ‘punishment’. It has become the most rewarding career I could have imagined – and I’m only just getting started!
I graduated from AIF in 2020, but my love for learning continued. After some more ongoing education, I am now an Accredited Sports Nutritionist through SNA Australia, AIF Master Trainer/ Nutrition Coach and ASCA Level 1 Trainer.
I am a big advocate for a balanced lifestyle, free from restrictions; you can still eat your favourite foods and progress towards your goals! Today, I want to share with you a few recipes that I give my clients in their nutrition plans that taste AMAZING but are still high in protein and satiating. Enjoy!
OVERNIGHT PROTEIN WEET-BIX
Here’s a high fibre, protein-packed breakfast or dessert that you can meal-prep and customise with your choice of toppings.
I prep this after dinner in about 2.5 minutes – no exaggeration. PERFECT to take on the go and so affordable too!
Here’s the simple recipe:
Base:
- 3x Weetbix
- 200ml almond milk
- 15g protein powder
- 1 tbsp chia seeds (optional)
Toppings:
- Protein yoghurt
- Frozen blueberries
- Granola
- Nativa Sugar-Free Salted Caramel Syrup
- Crush Weetbix with fingers and combine with almond milk and protein powder in a container until fully mixed
- Cover and soak overnight.
- In the morning, top with protein yoghurt (Yopro or Chobani Fit) and desired toppings – as easy as that!
Some alternative flavour combo recommendations:
- Cookies and Cream – use vanilla Yopro yoghurt and add a crumbled Oreo on top
- White Choc and Raspberry – substitute blueberries for raspberries and melt some white choc melts over the top (level it up and mix white choc chips in before you set it in the fridge!)
- Apple Pie Biscoff – caramelise some apples with cinnamon and maple syrup on a stove and add on top with Biscoff spread!
PERI PERI CHICKEN BAGEL
I’m in the middle of having a big bagel moment and this has been my go-to lunch every day! Depending on my appetite as to whether I have 1 or 2, otherwise I’ll pair 1 with a side salad to get some veg in or a piece of fruit!
- 1x Abe’s Low Carb Bagel
- 100g Mt Barker Cooked Peri Peri Chicken
- 40g Avocado
- 1x Coles Light n Tasty cheese slices
- 10g @nandosaus Perinaise
- Optional – sundried tomatoes, red onion, halloumi
CHICKEN, TOMATO AND PARMESAN RISONI
- 2x Carrot
- 2x Tomato
- 2x Garlic Cloves
- 500g Chicken Breast
- 200g Risoni
- 2 sachets Leggo’s Tomato Paste
- 5 cloves garlic
- 40g low-fat butter
- 50g grated parmesan
- MasterFoods Garlic & Herb No Added Salt Seasoning
- 5 cups boiling water
- 1 cube chicken-style stock
- Cut carrot into half-moons and roughly chop tomato
- Slice chicken breasts horizontally to make 2 thin steaks
- Marinate chicken in MasterFoods Garlic & Herb Seasoning
- Heat a frypan on medium-high heat and cook carrot until softened. Transfer to a plate.
- In a medium saucepan, cook tomato, garlic and tomato paste for 1 minute until fragrant.
- Stir in the boiling water, risoni, chicken stock and salt and bring to a boil
- Return frypan to medium-high heat and cook chicken until cooked through (3-6 minutes)
- When risoni has finished cooking, stir in cooked carrot, butter and parmesan
- Season with salt and pepper
- Top with chicken breast and serve.
Want to see more from Alex? She regularly posts delicious recipes like these ones to her Instagram page (@fitbyfudge), along with other helpful health and fitness tips and information.
