January RECIPE PACK - WHAT YOU NEED WHAT YOU NEED TO DO
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WHAT YOU NEED WHAT YOU NEED TO DO January RECIPE PACK Discover 12 easy, healthy and tasty recipes, including breakfast, lunch, dinner, treat and smoothie options. www.aspyre.co.nz
TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO
1 CRUSTLESS CHICKEN QUICHE
2 OVERNIGHT COCONUT OATS RECIPE KEY
Look for these helpful icons
3 throughout the file.
AVOCADO & MUSHROOM TOAST
4 BLACK BEAN SOUP
GF Gluten Free
DF Dairy Free
5 MINI EGGPLANT PIZZA
LC Low Carb (under 20g serving)
6 GRILLED CHILLI & LIME CHICKEN
MP Meal Prep/Freezer Friendly
7 SLOW COOKER TERIYAKI CHICKEN HP High Protein (over 20g per serving)
8 QUICK CHILI CON CARNE
V Vegetarian
Q Quick (under 30 mins)
9 ROASTED SALMON TRAY
N Contains Nuts
10 CRANBERRY & BANANA BREAD
11 GLUTEN-FREE BERRY CRUMBLE
12 TAHINI & DARK CHOCOLATE PROTEIN BALLS
WEEKLY MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
Crustless Chicken Leftover Crustless Overnight Cranberry & Avocado & Overnight Cranberry &
Quiche Chicken Quiche Coconut Oats Banana Bread Mushroom Toast Coconut Oats Banana Bread
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Avocado & Leftover Grilled Black Bean Soup Leftover Black Leftover Roasted Mini Eggplant Leftover Mini
Mushroom Toast Chilli & Lime Bean Soup Salmon Tray Pizza Eggplant Pizza
Chicken served
with favorite sides
(rice, salad,
vegetables)
SNACK SNACK SNACK SNACK SNACK SNACK SNACK
E.g. Cranberry & E.g. Cranberry & E.g. Cranberry & E.g. Cranberry & E.g. Cranberry & E.g. Cranberry & E.g. Cranberry &
Banana Bread, Banana Bread, Banana Bread, Banana Bread, Banana Bread, Banana Bread, Banana Bread,
Gluten-Free Berry Gluten-Free Berry Gluten-Free Berry Gluten-Free Berry Gluten-Free Berry Gluten-Free Berry Gluten-Free Berry
Crumble, Tahini & Crumble, Tahini & Crumble, Tahini & Crumble, Tahini & Crumble, Tahini & Crumble, Tahini & Crumble, Tahini &
Dark Chocolate Dark Chocolate Dark Chocolate Dark Chocolate Dark Chocolate Dark Chocolate Dark Chocolate
Protein Balls Protein Balls Protein Balls Protein Balls Protein Balls Protein Balls Protein Balls
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
Grilled Chilli & Lime Slow Cooker Leftover Slow Roasted Salmon Quick Chilli con Meal Out – Enjoy! Leftover Quick Chilli
Chicken served with Teriyaki Chicken Cooker Teriyaki Tray Carne con Carne
favorite sides (rice, Chicken
salad, vegetables)
WEEKLY SHOPPING LIST
WHAT YOU NEED
FRUIT & VEGETABLES MEAT, DAIRY & NON-DAIRY WHAT YOU NEED
GRAINS, SEEDSTO DO
& SPICES CANS, CONDIMENTS & MISC
Fresh Fish & Seafood Grains Oils
1x zucchini 520g salmon fillets gluten-free oats coconut oil
2x bell pepper Meats brown rice olive oil
shitake mushrooms roast chicken slices oat flour Cans & Condiments
2x avocado 700g chicken breast 2x almond meal tamari
5x white onions 300g lean ground beef, 5% fat corn-starch 2x cans black beans
4x red onions Dairy Spices 1x can kidney beans
10x carrots parmesan garlic powder 1x can cannellini beans
1x garlic mozzarella onion powder 2x cans chopped tomatoes
1x lime Non-Dairy chilli flakes tomato puree
1x lemon 8x eggs ground cumin apple cider vinegar
1x eggplant oat milk cayenne pepper chipotle chilli paste
spinach almond milk dried basil ketchup
3x bananas coconut yoghurt fennel seed sambal oelek (chilli garlic sauce)
blackberries dried oregano tahini
Dried bay leaf Sweeteners
cranberries cinnamon maple syrup
Herbs Mexican spices honey
coriander Nuts & Seeds coconut sugar
parsley sesame seeds Other
chia seeds desiccated coconut
Baking vanilla protein powder
baking soda wholemeal bread
vanilla essence vegetable stock
dark chocolate chips
WHAT YOU NEED WHAT YOU NEED TO DO
CRUSTLESS CHICKEN QUICHE
CRUSTLESS CHICKEN QUICHE
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 tsp. coconut oil Heat the oil in a pan over medium-high heat. Add the sliced
Serves: 2
Prep: 15 mins • 1 small zucchini, sliced zucchini and chopped peppers, season with salt and pepper.
Cook: 45 mins • 1 bell pepper, chopped Cook for 6-7 minutes or until tender. Transfer into a bowl and allow
• 3 eggs to cool as you prepare the egg mixture.
• 3 egg whites
• ¾ cup (180ml) oat milk Preheat oven to 350°F (180°C). Grease a 9-inch pie or square tin
• 1 tsp. garlic powder and set aside.
• 125g roast chicken slices
Nutrition per
serving: • ¼ cup (25g) parmesan, In a large bowl, whisk the eggs, egg whites, milk, garlic powder,
350 kcal grated salt, and pepper until combined. Arrange the veggies into the
17g Fats prepared pan and top with the chicken slices. Then pour the egg
13g Carbs mixture on top, and sprinkle with grated parmesan cheese.
36g Protein
Bake for 45 minutes or until filling is set and no longer jiggles.
Store tightly covered in the refrigerator for up to 4 days.
Serve with a side salad or veggies.
GF LC
MP HP
WHAT YOU NEED WHAT YOU NEED TO DO OVERNIGHT COCONUT OATS
OVERNIGHT COCONUT OATS
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 ½ cups (150g) oats, gluten- Add the oats and desiccated coconut to a large bowl and mix
Serves: 4
Prep: 15 mins free well. Then mix in the vanilla essence.
Cook: 0 mins • ½ cup (45g) desiccated
coconut Whisk together the coconut yoghurt, almond milk and maple
• 1 scoop (25g) vanilla protein syrup.
• 1 tsp. vanilla essence
• 7/8 cup (200g) coconut Combine the wet and dry ingredients and transfer serving
yoghurt containers. Refrigerate overnight or for a minimum of 3 hours.
Nutrition per
serving: • 1 ½ cup (350ml) almond milk,
322 kcal unsweetened Sore in the fridge for up to 3 days, add more milk before
17g Fats • 2 tbsp. maple syrup serving, if necessary.
33g Carbs
12g Protein
Serve with your favourite berries.
GF DF
MP V
N
WHAT YOU NEED WHAT YOU NEED TO DO AVOCADO & MUSHROOM TOAST
AVOCADO & MUSHROOM TOAST
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 tbsp. olive oil Heat the oil to a pan on medium heat. Add the garlic and
Serves: 2
Prep: 10 mins • 2 cloves garlic, minced cook for about 2 minutes until aromatic.
Cook: 7 mins • 2 2/3 cups (200g) shitake
mushrooms, sliced Add in the mushrooms to the pan and drizzle over the
• 2 tbsp. tamari tamari. Season with salt and pepper and cook for 3-5
• 1 avocado minutes, often stirring, until the mushrooms are starting to
• 4 slices medium wholemeal brown.
bread, toasted
Nutrition per
serving: • chilli flakes, to taste In the meantime, toast the bread.
404 kcal • 1 tsp. sesame seeds
13g Fats Mash the avocado flesh on to the toast, season with salt
36g Carbs and pepper, and top with the mushrooms.
11g Protein
Sprinkle with chilli flakes and sesame seeds to serve.
DF V
QWHAT YOU NEED WHAT YOU NEED TO DO
BLACK BEAN SOUPBLACK BEAN SOUP
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 tbsp. olive oil In a large pot, heat oil over medium heat.
Serves: 6
Prep: 10 mins • 1 large onion, chopped
Cook: 30 mins • 4 carrots, chopped Add the chopped onion, carrots and garlic. Season with salt
• 4 cloves garlic, finely and cook, often stirring, until onion is translucent and starting
chopped to brown, about 10 minutes.
• 2 (400g) cans black beans,
drained Add all the other ingredients to the pot, stir well and bring to a
• 1 tbsp. ground cumin boil. Reduce the medium and simmer for about 20 mins.
Nutrition per
serving: • 1 tbsp. paprika
393 kcal • 1 tsp. cayenne pepper Remove the bay leaf. Then using a hand blender, blitz the
19g Fats • 1 tsp. dried basil soup to your desired texture, either fully creamy or leave some
42g Carbs • 2 tsp. dried oregano pieces of the beans in the soup for texture.
12g Protein
• 1 bay leaf
• pinch cinnamon Taste the soup and season with salt and pepper, if desired.
• 8 cups (1.8L) vegetable stock Spoon soup into bowls, top with avocado, coriander and
• 2 avocados, cubed serve with lime wedges.
• Coriander, chopped
GF DF • Lime wedges, to serve
MP VWHAT YOU NEED WHAT YOU NEED TO DO MINI EGGPLANT PIZZA
MINI EGGPLANT PIZZA
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 large eggplant Preheat the oven to 200C.
Serves: 2
Prep: 10 mins • 1 tbsp. olive oil + ½ tbsp.
Cook: 20 mins • 1 cup (240ml) tomato puree Slice the eggplant lengthwise, about 1/4-1/3 inches thick. Rub
• 2 cloves garlic, minced 1 tbsp. olive oil on each side of the eggplant slices and place
• 1 small onion, sliced it on a baking tray lined with baking paper — season with salt
• 2-3 handfuls spinach and pepper.
• ¾ cup (75g) shredded
mozzarella cheese Place in the oven for about 10 minutes.
Nutrition per
serving: • 1-2 tsp. oregano
367 kcal Meanwhile, grab a pan, and heat the remaining ½ tbsp. olive
18g Fats oil. Add in the garlic and onion, and sauté for about 3-4
39g Carbs minutes, until soft — season with salt and pepper.
15g Protein
Next, add in the tomato puree and spinach and cook for
another 1-2 minutes until the spinach has wilted.
Remove the eggplant slices from the oven, and top each with
GF MP the tomato sauce mixture.
V Sprinkle with grated cheese and oregano. Place in the oven
for another 5 minutes, or until the cheese has melted. Serve
immediately.WHAT YOU NEED WHAT YOU NEED TO DO
GRILLED CHILLI &
LIME CHICKENGRILLED CHILLI & LIME CHICKEN
WHAT YOU NEED WHAT YOU NEED TO DO
• 800g chicken drumsticks Combine all the marinade ingredients a small bowl and
Serves: 4
Prep: 10 mins and/or legs cover the chicken either in a container or Ziploc bag. Seal
Cook: 45 mins • green onion, chopped, to the bag/container, place in a fridge to marinate for a
serve minimum of 1 hour.
• lime wedges, to serve
Preheat oven to 190C. Line baking tray/dish with baking
Marinade: paper.
• 2 tbsp. olive oil
Nutrition per
serving: • 1 tbsp. apple cider vinegar Arrange the chicken on the baking paper, and brush any
522 kcal • 1 tsp. garlic powder leftover marinade over the tops.
42g Fats • 2 tsp. paprika
0g Carbs • 1 tsp. onion powder Bake, uncovered, for approximately 30-45 minutes or until
35g Protein
• ½ tsp. chipotle chilli pepper cooked through. To serve garnish with chopped green
• 2 tbsp. lime juice onions and lime wedges.
NOTE:
Baking time will vary depending on how large/meaty each
GF DF drumstick and leg are.
LC MP
HPWHAT YOU NEED WHAT YOU NEED TO DO SLOW COOKER TERIYAKI CHICKEN
SLOW COOKER TERIYAKI CHICKEN
WHAT YOU NEED WHAT YOU NEED TO DO
• 700g chicken breast Mix the sauce ingredients in a small bowl. Add the chicken breasts
Serves: 4
Prep: 10 mins • 2 tsp. corn-starch + 3 tbsp. to slow cooker and cover with the sauce. Cook chicken on high for
Cook: 2 hr water 2 hours or low for 3-4 hours.
• 1 tbsp. sesame seeds, to
garnish Once coked transfer chicken onto a cutting board and leave to
cool.
For the Sauce:
• ¼ cup (60ml) + 1 tbsp. tamari Mix the corn-starch with water until it dissolves and pour into the
Nutrition per
• ¼ cup (60ml) honey slow cooker, stirring well.
serving:
322 kcal • 1 large onion, diced
7g Fats • 2 tbsp. ketchup Turn slow cooker to high and cook uncovered until the sauce
22g Carbs thickens, for about 10 minutes.
• 1 tbsp. olive oil
45g Protein
• 1 tsp. chilli garlic sauce
(Sambal Oelek) In the meantime, shred the chicken using two forks, then, add back
into the slow cooker and mix with the sauce. Sprinkle with sesame
seeds to serve.
GF DF
SERVING SUGGESTION:
White rice and broccoli.
MP HPWHAT YOU NEED WHAT YOU NEED TO DO QUICK CHILI CON CARNE
QUICK CHILI CON CARNE
WHAT YOU NED
NEED WHAT YOU NEED TO DO
• 300g lean ground beef, 5% Heat a non-stick pan on medium-high heat and fry the
Serves: 4
Prep: 10 mins • 4 tbsp. Mexican spices minced meat seasoned with the Mexican spices for about 5
Cook: 15 mins • 2 onions, chopped minutes, season with salt and pepper, to taste.
• 1 red pepper, chopped
• 1 can (400g) kidney beans, Add the chopped onions and pepper and cook for another 5
drained minutes over medium heat.
• 2 cans (2x 400g) canned
chopped tomatoes Next, add the beans and chopped tomatoes, bring to the boil
Nutrition per
serving: • 680g brown rice, cooked and simmer for 5 minutes. Season with salt and pepper, if
430 kcal • coriander, chopped, to serve desired.
6g Fats
62g Carbs Serve alongside a portion of brown rice and, sprinkle with
28g Protein
chopped coriander.
GF DF
MP HP
QWHAT YOU NEED WHAT YOU NEED TO DO ROASTED SALMON TRAY
ROASTED SALMON TRAY
WHAT YOU NEED WHAT YOU NEED TO DO
• 450g carrots Preheat the oven to 180C.
Serves: 4
Prep: 15 mins • 4 red onions
Cook: 30 mins • 1 can (400g) cannellini Peel the carrots and cut into ¼ inch slices. Cut each onion into
beans, drained 8 wedges. Drain the beans and rinse under cold running
• 2 tbsp. olive oil water.
• 1 tbsp. fennel seed
• 4 salmon fillets (130g each) Mix the onion, carrots and beans with ¼ of the oil (1/2 tbsp.),
• 1 lemon fennel seeds, salt and pepper. Spread over a baking tray lined
Nutrition per
serving: • bunch parsley with baking paper and roast for approx. 30 minutes.
481 kcal
23g Fats In the meantime, season the salmon salt and pepper. Slice
28g Carbs
39g Protein the lemon into wedges. Cut the parsley roughly and keep ⅓
aside for the garnish.
Put the parsley with the rest of the oil in blender or food
processor and blitz — season with salt and pepper.
GF DF
Take the baking tray out of the oven after 15 minutes, stir and
place the salmon with lemon wedges in the middle of the
MP HP
vegetables — roast for the remaining 15 minutes.
Once coked take the baking tray out of the oven and break up
the salmon into pieces. To serve drizzle with the parsley oil
and the juice from the roasted lemon wedges.WHAT YOU NEED WHAT YOU NEED TO DO CRANBERRY & BANANA BREAD
CRANBERRY & BANANA BREAD
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 ¼ cup (160g) oat flour Preheat oven to 180C.
Serves: 12
Prep: 10 mins • 3/4 cup (65g) almond
Cook: 65 mins meal Line an 8×5-inch loaf tin with baking paper. In a large bowl,
• 1 tsp. baking soda combine flours, baking soda and salt.
• ¼ tsp. sea salt
• 2 tbsp. coconut oil, In a food processor or blender combine coconut oil, coconut
melted sugar and maple syrup. Add in the mashed bananas, eggs and
• 1/3 cup (70g) coconut vanilla until well blended.
Nutrition per
serving: sugar
202 kcal • 2 tbsp. maple syrup Next fold in the flour and blitz again, until blended. Gently stir in
9g Fats • 3 ripe bananas, mashed cranberries and chocolate chips.
29g Carbs • 2 eggs
5g Protein
• 1 tsp. vanilla extract Pour batter into the loaf pan and bake for 60 to 65 minutes, until
• 1/3 cup (40g) dried an inserted toothpick comes out clean. Let the bread cool in the
cranberries, chopped pan for 15 minutes, before removing it out onto a wire rack to cool
• 1/3 cup (60g) dark completely.
chocolate chips
MP V
NWHAT YOU NEED WHAT YOU NEED TO DO GLUTEN-FREE BERRY CRUMBLE
GLUTEN-FREE BERRY CRUMBLE
WHAT YOU NEED WHAT YOU NEED TO DO
For the Base: Preheat the oven to 180C. Line an 15cm baking tin with baking
Serves: 16
Prep: 15 mins • 3 cups (300g) almond meal paper.
Cook: 24 mins • 1 cup (100g) gluten-free
oats In a large bowl, mix all of the crumble ingredients. Press about ¾
• ½ tsp. cinnamon of the mixture into the base of the baking tin. Bake for 12 minutes
• 1/3 cup (80ml) coconut oil, until nice and golden.
melted
• 1/3 cup (80ml) maple In the meantime, make the blackberry filling by blending all of the
Nutrition per
serving: syrup ingredients in a high-speed blender until smooth.
206 kcal • 1 tsp. vanilla essence
15g Fats Next, pour the mixture into a small pot and let it simmer gently on
11g Carbs For the Filling: low heat for about 10 minutes, until thickened.
6g Protein
• 2 cups (225g) blackberries
• 1 tbsp. maple syrup Spread the blackberry mixture over the base, and sprinkle with the
• 1 tbsp. chia seeds remaining crumble.
Bake for another 12 minutes until top is golden. Then take it out
GF DF and let it cool completely on a wire rack before slicing into bars.
LC MP
V NWHAT YOU NEED WHAT YOU NEED TO DO
TAHINI & DARK
CHOCOLATE PROTEIN BALLSTAHINI & DARK CHOCOLATE PROTEIN BALLS
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 cups (190g) rolled oats Place oats, tahini, honey, protein powder and chocolate chips
Makes: 24 balls
Prep: 15 mins • 1 cup (300g) tahini in a large bowl and stir to combine.
Cook: 0 mins • 1/4 cup (60ml) honey
• 2 scoops (50g) vanilla protein Getting the mixture to combine takes some time and effort
powder and may seem too thick at first, but it will come together as
• 30g dark chocolate chips you continue mixing. At some point, it is better to use your
hands.
Nutrition per
serving: Once combined, form them into balls using the amount of a
129 kcal tablespoon.
8g Fats
11g Carbs Store in a covered container in the fridge.
5g Protein
LC MP
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