Coen Sealey

Coen Sealey Lose Weight Without Restriction
SPOTS CURRENTLY AVAILABLE

01/16/2026

Check out our affordable recipe ebooks for more macro friendly recipes 🀩

High volume foods are a game changer for fat loss.

They give you fewer calories per mouthful, so you can eat more, feel fuller, and stay in a calorie deficit. Think veggies, fruit, potatoes, lean protein, soups, salads.

Low volume foods are the opposite. Small portions, high calories like chocolate, pastries, fried foods and oils.

Neither is bad.

Aim for 80 percent nutrient dense, high volume foods, and 20 percent foods that are good for your soul.

That balance is what makes fat loss sustainable.

01/16/2026

Apple Biscoff Yoghurt Bowl 🍏

Follow for more macro friendly recipes :)

Macros per serve
Serves 1

Calories approx 337
Protein approx 17.7 g
Carbs approx 46.6 g
Fat approx 6.7 g

Ingredients
Salted caramel YoPro yoghurt 160 g 🍯
Granny Smith apple 150 g 🍎
Rice Bubbles 15 g πŸ₯£
Biscoff spread 10 g πŸͺ
Biscoff biscuit 1 biscuit 15.5 g 🀎

01/15/2026

The best diet is the one you can stick to!

And I don’t know about you, but if I had this dessert combo in my diet, I’d be way more likely to stick to it!

As per usual, follow me for more delicious macro friendly recipes :)

High Protein Dessert!
219 calories
β€’ Carbs 24.8g
β€’ Fat 4.9g
β€’ Protein 17.1g

Ingredients
β€’ Paul’s Plus Protein Caramel – 160g
β€’ Biscoff Biscuit – 1 biscuit (15.5g)
β€’ NestlΓ© White Choc Bits – 10g

01/15/2026

High Protein Rice Paper Fish Rolls 🐟

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Macros (per serve)
β€’ 398 calories
β€’ 46.2g carbs
β€’ 8.8g fat
β€’ 27.9g protein

Ingredients
β€’ 2 pieces Rice Paper (Valcom)
β€’ 150g Thawed Basa Fillets (Coles Deli)
β€’ 75g Mexican Style Salad Kit (Woolworths)
β€’ 150g Sweet Potato

Mixture to dip rice paper in (not counted in calories listed. It would be an additional 50-75 calories).
- 1x egg
- 125g water
- 1tbsp light soy sauce
- 1 tbsp lemon juice
- Onion powder
- Garlic powder

01/14/2026

BLACK FRIDAY IS NEARLY HERE

Jump to the link in my bio for our free info pack and to join the priority list

Here is what you need to know

βœ… Next Monday, Nov 24th I am running our first and last ever sale on our premium 1:1 coaching

βœ… If you are not on the priority list, you will not get the chance to snag a spot

βœ… Our prices are going to increase in 2026, and the discount is on our current price
That means you will never get our coaching at this rate again

βœ… Our team is almost at capacity
We only have 36 spots left and once they are taken, the sale closes

01/14/2026

High Protein Low Calorie Cucumber Salad

Drop me a cheeky follow if you want to see daily macro friendly recipes

Macros
252 calories
Carbs 19.6 g
Fat 4.6 g
Protein 37 g

Ingredients
β€’ 350 g Continental cucumber (Coles)
β€’ 90 g Natural Light Greek yoghurt (Chobani)
β€’ 125 g Chicken breast
β€’ 10 g JalapeΓ±o
β€’ 10 g Sriracha

Additional seasonings: pepper, garlic powder, paprika

Original video creator, give the bloke a follow

01/13/2026

Go to the link in my bio to join our limited Black Friday sales list!

MACRO FRIENDLY LASAGNE 🍴
Follow for more FREE macro friendly recipes

Total recipe
Calories 1975
Carbs 204.6 g
Fat 63.3 g
Protein 144.5 g

Per serve for 5
Calories 395
Carbs 40.9 g
Fat 12.7 g
Protein 28.9 g

Ingredients
β€’ πŸ₯« Dolmio Lasagne Bechamel 488 g
β€’ πŸ₯© Extra lean beef 500 g
β€’ πŸ… Mutti passata 500 g
β€’ πŸ₯• Carrot 230 g
β€’ πŸ₯’ Zucchini 230 g
β€’ πŸ§… Brown onion 130 g
β€’ πŸ§„ Garlic paste 15 g
β€’ 🍝 Latina Fresh gluten free lasagne sheets 188 g
β€’ πŸ§‚ Salt 1 teaspoon
β€’ 🌢️ Black pepper 1 teaspoon

OPTIONAL
β€’ πŸ§€ Light cheese on top at the end

Cooking: 180 degrees for 10mins & pop the grill on for the last 5 if you’re using cheese

01/13/2026

Biscoff weetbix cookie πŸͺ

Follow for more macro friendly recipes

Macros per serve
Calories 293
Carbs 26.1 g
Fat 9.9 g
Protein 23 g

βΈ»

Ingredients πŸ₯£
β€’ 1x Weetbix
β€’ Whey protein, Emrald Labs, 25 g
β€’ Queen maple flavoured sugar free syrup, 15 ml
β€’ Almond milk unsweetened, 45 ml
β€’ Light ricotta, 20 g
β€’ Biscoff spread, 15 g
β€’ Biscoff biscuit, 0.5 biscuit, about 15.5 g

Base πŸͺ
1. Crush the Weetbix into a bowl.
2. Add the protein powder, sugar free maple syrup and almond milk.
3. Add half of the Biscoff spread into the base.
4. Mix everything until it becomes a thick cookie dough style mixture.

Icing 🍯
1. In a small bowl mix the light ricotta with the remaining half of the Biscoff spread.
2. Spread this mixture over the top of the Weetbix base.
3. Crush half a Biscoff biscuit and sprinkle on top to finish.

Cooking πŸ”₯
Cook at 180 degrees for 10 minutes.

Original creator:

01/12/2026

Quick Bachelor’s Handbag Salad
High protein, zero effort, supermarket hack that actually slaps.

Drop me a follow for more quick and easy recipes!

Macros per serve
Serves 3

Calories approx 356
Protein approx 30 g
Carbs approx 31 g
Fat approx 12 g

Ingredients (for all 3 serves)
Microwave long grain rice 250 g 🍚
Woolworths rotisserie chicken 350 g πŸ—
Shredded lettuce 200 g πŸ₯¬
Cucumber 0.5 cup πŸ₯’
Spring onion 2 whole πŸ§…
Light mayonnaise 28 g
Reduced salt soy sauce 15 ml
Rice wine vinegar 15 ml
Sriracha hot chilli sauce 25 ml 🌢️
Sesame seeds 1 teaspoon

01/12/2026

Loaded One Dish Potato
Simple, hearty and perfect when you want comfort food that still fits your goals.

Macros per serve
Serves 1

Calories approx 452
Protein approx 44 g
Carbs approx 42 g
Fat approx 15 g

Ingredients (per serve)
Potato 200 g πŸ₯”
Extra lean beef mince 125 g πŸ–
Simply tomato paste 50 g πŸ…
Capsicum 50 g πŸ«‘
Red onion 40 g πŸ§…
Corn kernels 50 g 🌽
Light tasty shredded cheddar 25 g πŸ§€
Mexican seasoning 4 g 🌢️

High protein, filling and easy to throw together for a quick lunch or dinner.

01/09/2026

Drop me a follow so you don’t miss out on the next one

This is what a realistic snack box can actually look like.

Today’s snack box πŸ‘‡πŸΌ
β˜•οΈ High protein coffee pudding 170g
πŸ“ Strawberries 200g
🍿 Air popped popcorn 20g
πŸ₯© Beef jerky original 27.5g

This entire snack box comes to roughly 354 calories and 29.3g protein.

We have all mindlessly eaten a family bag of chips or snacks while watching TV or working. Before you know it, you have easily overconsumed 1000 calories. Doing this a few times a week can be the difference between losing weight or maintaining.

A snack box is a tool to create awareness and structure. It is not a magic fix.

Use this simple framework πŸ‘‡πŸΌ
βœ… Check your calorie and protein targets
βœ… Go for fruit first
βœ… Prioritise protein
βœ… Add your favourite foods in moderation

Important reminder
Organising your snacks alone will not cause weight loss. Your diet as a whole does

01/09/2026

High Protein Low Calorie Cucumber Salad

Drop me a cheeky follow if you want to see daily macro friendly recipes

Macros
280 calories
Carbs 19.7 g
Fat 7.1 g
Protein 37.8 g

Ingredients
β€’ 350 g Continental cucumber (Coles)
β€’ 90 g Natural Light Greek yoghurt (Chobani)
β€’ 125 g Extra lean beef (Coles)
β€’ 15 ml Light soy sauce (Ayam)
β€’ 4 g JalapeΓ±o
Additional seasonings: pepper, garlic powder, paprika

Original video creator, give the bloke a follow

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99701

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