The Macro Kitchen (2026)

08/07/2021

Mirror mirror on the wall....

What do you want to ask your mirror?

Who is the fiercest of them all?
Who is the prettiest of them all?
Who is the strongest of them all?
Who is the leanest of them all?
Who is the most muscular of them all?
Who is the fittest of them all?

Which is the attribute you care the most about? Find someone that has what you don't yet possess and instead of envy and degrade what that person has, use it as inspiration, as a role model, heck go and ask to be mentored.

Find someone that already did what you are trying to achieve and be ready to change your ways.

Overcome your own objections and break your self-sabotaging beliefs, someone did it before you, why can't you?

Be inspired by greatness

19/07/2019

🧞‍♂️Knowledge is power they say!Swipe right to ...
Gain the power to get your gains and have your cake too!
Learning how you can adjust and recreate your favourite recipes, gives you the power to enjoy a vibrant and exciting diet everyday without feeling like you are missing out 🙌🏻 @ Perth, Western Australia

01/07/2019

I’m back! This time i present you an incredible protein granola!!!
Crunchy, sweet and super satisfying, it will sure placate your morning craves! As easy as it can be! All you need is two bowls and a baking sheet...
This is the simplest version, feel free to pimp it up with all kinds of nutritional add-ons”: nuts, dry fruit, chocolate chips, cacao nibs, cacao powder, species.
Make it tropical with dry coconut and dry mango pieces, make it Neapolitan with dry strawberries and chocolate chips... how about white chocolate chips and dry raspberries... if you are more of a fresh fruit kind of person just top your granola with jam or fresh fruit.
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Makes 10 servings:
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Dry ingredients:
50g quick oats
80g puffed rice (make sure has no added sugar)
60g whey protein (I do 50% casein 50% WPI from )
Optional granulated sweetener
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Wet ingredients:
70g sugar free maple syrup
50g light butter (I use 50%)
Optional liquid sweetener
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First things first... preheat the oven at 160C
➡️ Mix dry ingredients in a large bowl (you can add your raw nuts and dry fruits here not the chocolate chips, otherwise they will melt 🙈)
➡️ Mix wet ingredients in a small bowl (you can add any spices or essence here)
➡️ Thoroughly mix wet into the dry
➡️ Spread onto a lined baking sheet ☝🏻 take care to spread it evenly into lots and lots of little bite size chunks
↪️ Bake for 15-20 min, until its golden brown
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🔜 Let the granola cool until you can handle it and as it’s still warm brake the chunks as small as you want them... if you feel like giving your hands a workout let the granola cool completely 😅.
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When the granola is nice and cool it will firm up completely and become so super crunchy!!!
If you feel like pimping your granola up, now it’s the time to add all that your heart desires 😍
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✔️store in an airtight container until ready to eat
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❤️Add it to milk, yogurt, ice cream, on top of a cakes to make it looks fancy or, perhaps, use it for the cookie crust of a cheesecake 🤯
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Tag me on your creation! I love to see what you come up with!
@ Perth, Western Australia

17/05/2019

Here in Perth it’s starting to get quite chilly and this to me means comfort food!!! What does say comfort food more than a freshly baked cinnamon roll?! When you bite in you feel like being wrapped in a big hug.
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Comfort food can set off some alarm, it usually means lots of fat and sugar mostly, but not this cinnamon roll, with just 174cal!
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20 carb | 4.6 fat | 12.4 protein
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Let’s get to it:
- Makes 10 -
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Ingredients:
For the dough:
180g all-purpose flour
100g micellar casein
200g skyr yoghurt
200g apple sauce
50g granulated sweetener
Salt vanilla cinnamon to taste
5g Baking powder
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For the filling:
100g light butter at room temperature
Cinnamon to taste
Sweetener or sugar to taste
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Directions:
- In a big bowl mix all dry ingredients and set aside;
- Take another bowl and mix all wet ingredients and combine with dry;
- Once a dough has formed knead just until smooth;
- Put the dough between two pieces of baking paper and roll it into a rectangle;
- Spread the butter on the dough (leave a 3-5cm frame around, to prevent any spillage);
- Sprinkle the cinnamon and sugar on the top;
- Roll the rectangle from the long side and make a nice tight log;
- Measure the log and cut it into 10 even pieces with a serrated knife;
- Place the cinnamon roll onto a baking sheet - don’t forget to put a piece of baking paper to reduce the mess;
- Bake the rolls at 180C for 12-15 min or until lovely golden brown.
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🤤 Your kitchen will smell like Christmas morning!!!
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If you store the rolls in the fridge, just heat them up for 10-15 sec in the microwave, soft warm rolls are coming your way!!!
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@ Perth, Western Australia

22/04/2019

🐣Look how cute these little eggs look like!🐥
Chewy chocolate & peanut butter brownie on the outside, fuddgy sweet coconut in the middle and a gooey orange center!! Incredibly indulging and they feel supper naughty.
➡️ The macro are insane!! Less fat and more protein than a hard boiled egg!!!
‼️4F 4C 16p ‼️

That is no joke!!
Just a handful of Ingredients:
A whole lot of protein isolate and micellar casein, Peanut butter, Oats, Cacao, Coconut butter, Almond milk and a bit of orange zest patè.

@ Perth, Western Australia

12/04/2019

💭Remember the days when cake meant: throw together a bunch of flour, butter and a whole lot of sugar, followed by guilt feelings and regret?
🙌🏻Well, dose days are gone!! 🙌🏻This mock cheesecake will have you rub your eyes 👀and scratch your head, you won’t believe the ingredients and how satisfying it actually is.... that creamy texture... and did you say dairy free?! 👀
It's honestly foolproof, ridiculously easy, just throw everything into a blender or stand mixer and let it all come together.
Don’t knock it until you tried it!
Without further ado, here are the ingredients:
- 350g silken tofu (yes, trust me, you won’t test it!)
- 440g pumpkin purée (no, please, don’t give up, believe me, the combination will result in a super creamy texture!!!)
- 240g egg whites (this will bump up the protein count and hold everything together)
- 40g coconut flour (this gives a lovely dense texture, just what you want from your cheesecake and it will also help hold everything together)
- 5-10g Cinnamon or pumpkin spice mix
- 20g PB2 + 30g peanut butter
- 100g cocoa (add it to only half of the mixture)
- Sweetener of choice to taste (I opted for Baking Stevia 200g)
- 80g protein powder (today I opted for by ) I wouldn’t suggest whey, better casein or a casein blend)
- 200ml Almond/coconut milk to reach a creamy but thick consistency
➡️Optional but highly recommended:
- 3g Xanthan Gum
- 5g psyllium husk
- 20g vanilla
- 3g salt
- 30ml coffee ☕️ it helps giving richer flavour to the chocolate half of the mix
Throw everything but the cocoa and the coffee into a blender and mix it well until everything is smooth and combined and transfer half of the mixture into a prepared springform pan. To the remaining mix, add the cocoa and the coffee and mix it until combined, if too thick add more milk, 20 ml at the time, then fill the form with the rest of the mix.
Continue
⬇️⬇️⬇️ @ Perth, Western Australia

04/04/2019

🍆🥦🥔Pizza my veggie!🥔🍠🍆🙌🏻
Who doesn’t love a quick and easy mid-week dinner idea, so savoury and so satisfying!
Low carb and high protein. All the flavours you love about pizza without the carb load or a messy veggie crusts.
This is more like a guideline than a proper recipe, can be done with all your favourite veggies, think to zucchini, butternut squash, spaghetti squash, potatoes, even a giant onion if that rocks your boat!! ☺️
Here it comes:
1) Take you veggie and cut it into cubes, taking care not to slice all the way to the bottom. Sprinkle it with salt if it needs to lose some water (e.g. eggplant and maybe zucchini). Don’t forget to preheat your oven at 180C.
2) In the meanwhile cook up your favourite Bolognese sauce any sauce for what matters, use your choice of mince 🍖🍗🥓, mix of species and tomato sauce, you can even make it with scramble tofu 😯, don’t forget to season with salt and adjust the acidity of the tomato sauce with a little pinch of sugar/sweetener, then let your sauce reduce and give time to all the flavours to get to know each other.
3) While you take care of your sauce stick your veggie in the oven and let it cook until half way done.
4) Take it out and top it with your sauce and stick it back in the oven.
5) When cooked through take it out and top it with your favourite cheese.
6) Place your veggie under the broiler for a couple of minutes, until the cheese has melted and started to become nice and golden brown.
Enjoy your veggie with all the savoury flavours and satisfaction of a pizza!
➡️Suggestion:⬅️
If you really are in a hurry, roughly dice your veggies and sauté them, then top them with your sauce and just before plating, top them with your cheese and cover your pan with a lid until the cheese is melted and your kitchen smells like heaven!
😌 If you cook up a big pot of sauce during your Sunday meal prep, this dinner will come together in no time at all!!! Plus your sauce will only get better with time as all the flavours will develop even more!

15/03/2019

🍰🍰🍰 Cake every day!!! 🍰🍰🍰
But don’t forget to eat your veggies as well!!! 🌶 🥦🥕🍆🥒
No problem! I’ll hide them in my cake! 😉
Today I have a very special cake for you! It’s carrot cake's older brother... the zucchini loaf, incredibly satisfying and full of healthy fats and proteins.
Today I made mine with comforting warm cinnamon spice and orange zest flavour and for extra fun, a touch of rum extract, for an even more decadent feel 🤤
Using veggies in your bakes allows you to keep the carb count low, and add an incredible moisture to your bake-goods without the need of the usual high amount of fats.
➡️The lovely warmth of the cinnamon and the crunch of the nuts really give this cake a carrot cake feeling and satisfy the nostalgia for it, with a much more macro friendly profile 🙌🏻🙌🏻
Total calories per serving
➡️ 270cal ↪️ P23 C7 F16 👀
e @ Perth, Western Australia

07/03/2019

‼️122cal‼️ 👀 Look at these beauties!!!
Some times you want to spoil your loved once or even just yourself. So I wanted to create something indulging and a bit fancy, something you could whip up in a pinch, to share with your special one, or not 🙊. Something that wouldn’t break the macro bank. 🤘🏻
The traditional Italian “Cannoli siciliani” are renowned to be very high in fat and processed sugar, as the dough needs to be fried and the ricotta filling is loaded of refined sugar. 🤤
A big no no for an everyday snack.
➡️Here I recreated the same feeling with a protein enriched dough, baked till beautifully golden and crispy, and to bump even more the protein content 🙌🏻 I filled the shells with a super thick peanut butter flavoured yogurt cream 😎
Total calories for 1 serving:
‼️122cal‼️
Total macro
🚨 C 8g P 11g F 5g 🚨
Macro for 1 serving of the shell:
C 3g P 5g F 4g
Macro for the filling:
C 6g P6g F 1g
Trust me the effort will be worth while!!! 😌
Such a guilt-free treat you won’t believe how good this little babies are!!! 🤤
So impressive, everyone will love them!
Suggestions:
Play around with the filling flavours. Use different nut butters, add chopped nuts and dry fruits for a crunch or fruit jelly 🤤🤤
For Ingredients and instruction
⬇️⬇️⬇️ @ Perth, Western Australia

27/02/2019

🍕 Low calories, low carbs pizza! 🙌🏻
Calories for the whole pizza
➡️503 kcal
‼️C36 F19 P47‼️
I’m Italian and I’m quite picky when it comes to pizza, it needs to be indulging, filling and with good quality ingredients, and it needs to be eaten with your hands!🙌🏻
Even though I would not exactly compare it with an original Italian pizza, this calorie friendly version can hold itself proud.
Incredibly flavourful, filling and craving crushing!
Secret ingredient... zucchini!
Ingredients:
- 200g Zucchini 🤭
- 50g Cottage cheese
- 15g All-purpose flour
- 7g Coconut flour
- 40g Egg whites
- Salt to taste
- 4g Baking powder
Optional:
- 3-4g Xanthan Gum to give a bit more structure
Toppings
- 50g light shredded cheese
- 50g tomato paste
- 80g lean ham
- Italian seasoning to taste
- Salt and pepper to taste
1) Preheat the oven to 200 C degrees.
2) In a blender/food processor blend the zucchini 🥒 with the egg whites, salt and cottage cheese.
3) In a bowl🥣 mix the coconut and the all-purpose flour, baking powder, Xanthan gum and salt.
4) Mix the wet and the dry ingredients together until a thick paste/batter forms, let it rest 5-10 minutes, if still too wet the coconut will absorb the excess water.
5) Spread the mass on a baking paper and place it on a baking tray in the middle of the oven for about 15 minutes, when the bottom is golden brown and begins to crisp up, take it out and flip it, to allow the top to crisp up as well.
6) Before you put it back in the oven, spread the tomato paste and the seasonings on the pizza base (on the crisp side of the pizza) and cover with toppings.
7) Return to the oven and cook for 10 minutes or as desired crispiness is achieved.
8) Devour your pizza and be happy 😊 @ Perth, Western Australia

30/01/2019

🍵Matcha, it takes some time to grow on you, but when it does you can’t avoid it no more!! And if you find the good stuff, it’s as good as it is healthy!!
I love trying different ways to keep me hydrated and stimulated, so I often turn to tea for an afternoon pick me up, a nice alternative to coffee.
Today I made my self this incredibly delicious Sweet Vanilla Matcha, with a boost of healthy green spinach, I sipped on it all afternoon! 🤤
To make it even more satisfying I added a bit of Xanthan Gum and a cup of ice cubes, to make it nice and thick, for added sweetness I added some liquid stevia and agave syrup.
Damn it was 😋 delicious!!

@ Perth, Western Australia

24/01/2019

🙌🏻🙌🏻The weekend it’s approaching 🙌🏻🙌🏻and if you are anything like me, you are already looking for some easy time/cleaning saving ideas for your next meal prep session.🤔
This could be used a bit more as a technique than a recipe per se. Customise it as you wish!!
1️⃣ Cross together two big sheets of aluminium foil, Cut a decent size piece of baking paper and place it in the middle of the cross, lay your protein of choice on the baking paper together with your frozen veggies.
2️⃣ Sprinkle on top some salt and your preferred seasoning, toss it around.
3️⃣ Make a nice sealed parcel with the baking paper, wrap the aluminium foil around it, to keep everything nice and tight.
4️⃣ Make as many as you want, play around with different spices, no need to add any fat, but go a head if it fits your macros.
5️⃣ Bake the parcels all together for about 40min at 180C, adjust according to the size of your protein.
6️⃣ Let them cool down, nothing should have come out of the parcels, making cleaning a breeze!!
7️⃣Place the little parcels in the freezer, and when you are ready to eat, simply take one out, remove the aluminium foil and place the frozen block directly on a microwave safe plate and heat it up for 4-6 minutes or until completely heated through.
Try it with 🐓 , 🍤 or keep it vegan with tofu,
And for your veggies 🌶 🌽 🥦🥕🥔🍠
I made mine with:
-Dill and mustered
-Curry species
-Paprika
-Italian seasoning
-Taco seasoning
-Tandoori
Its only a case of looking in your pantry grab what you have and just sprinkle it on top of everything
Best thing is you can have a different seasoning every night!
I also made a super quick spinach and cherry tomatoes side salad.
For my portion size:
100g Hoki fillet
280g mixed frozen veggies,
50g spinach and
210g cherry tomatoes
—> 210cal
26P 19C 1F

The Macro Kitchen