Ian Orban

Ian Orban Helping busy women lose fat, build strength, and feel confident — without extreme dieting or punishing workouts.

We develop personalised, comprehensive and informed exercise and nutrition programmes to help people achieve and maintain their fitness goals.

22/04/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯

Sushi Cake 🍣🔥
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Serves 2
Macros (per serving):
�~420 calories�
20g protein | 44g carbs | 18g fat
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What you need 👇�
• 130g sushi rice (dry weight)
�• 100g lightly salted salmon
�• ½ avocado (~70g)
�• ½ cucumber (~100g)�
• 3 nori sheets�
• 40g cream cheese�
• 10g sesame seeds
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How it goes 👨‍🍳
1️⃣ Cook sushi rice and let it cool slightly
�2️⃣ Prep salmon, cucumber & avocado�
3️⃣ Line a bowl with cling film (don’t skip this)�
4️⃣ Layer everything in�
5️⃣ Press it down properly
�6️⃣ Fridge for ~1 hour (worth it)�
7️⃣ Flip, slice, eat
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Worth it. 💪
Credit:

17/04/2026

Comment “COACH” and I’ll help you perfect your training 💪⁣
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Here’s what actually works 👇⁣
• Forearms at 90°, hands relaxed⁣
• Neutral neck, eyes down, not forward⁣
• Drive the floor away (shoulders stay packed)⁣
• Posterior pelvic tilt, kill the lower back arch⁣
• Feet hip-width apart for stability⁣
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Do it right and you’ll feel your core fire up in seconds.⁣
Still feels easy?⁣
Then you’re still doing it wrong.

15/04/2026

Creamy Salmon Bowl 🐟🔥

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯
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Makes 2 servings
Macros (per serving):�
278 calories�
29g protein | 6g carbs | 16g fat
�3g fibre
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What you need 👇
�• 240g cooked salmon fillets
�• 70g avocado
�• 80g 0% Greek yoghurt
�• Juice of 1 lemon
�• 100g cucumber�
• Salt & pepper
Optional:
�• Hot sauce�
• Fresh dill
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How it goes 👨‍🍳
1️⃣ Add salmon to a bowl
�2️⃣ Throw in avocado, yoghurt, lemon juice & cucumber
�3️⃣ Season well
�4️⃣ Mix it all together
�5️⃣ Add hot sauce or dill if you want to level it up
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Credit:

14/04/2026

Low-Carb Snickers Bites 🍫🔥

Comment “SNACK” and I’ll send you my high-protein snack blueprint for South Africans 🇿🇦
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Estimated Macros (per bite):
~90–110 calories
~3–4g protein | ~4g net carbs | ~7–8g fat

(Will vary depending on peanut butter + chocolate used.)
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What you need 👇
• 6 banana slices
• ⅓ cup natural peanut butter
• ⅓ cup sugar-free chocolate chips (melted)
• 2 tbsp chopped peanuts
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How it goes 👨‍🍳
1️⃣ Line a muffin tray
2️⃣ Add banana slices as the base
3️⃣ Top with peanut butter, melted chocolate & peanuts
4️⃣ Freeze for 1–2 hours
5️⃣ Take out… let them sit for ~10 min first (trust me)
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Keep them stored in the freezer.

Quick, sweet fix without going off track. 💪

10/04/2026

Oreo Mug Cake 🍫🔥

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein
⸻
Macros (per mug):
~280–290 calories
~6g protein
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What you need 👇
• 4 Oreos
• 60ml milk (any works)
• 1 tbsp plain flour
• 1 tbsp cocoa powder
• 1 tsp sweetener
• ½ tsp baking powder
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How it goes 👨‍🍳
1️⃣ Add Oreos to a mug
2️⃣ Pour in milk and crush until smooth
3️⃣ Add flour, cocoa, sweetener & baking powder
4️⃣ Mix properly (no dry bits)
5️⃣ Microwave 45–60 sec
6️⃣ Let it cool slightly… then eat
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Recipe: .dosehacks

09/04/2026

Stuffed Crust Breakfast Pizza 🍕🍳🔥
Loved this.�Stupidly easy… and actually tastes unreal.
Solid 9/10.
Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯
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Macros (per serving – with 3 lean beef sausages):�~550–600 calories�~50–60g protein
(Much higher protein due to the lean sausages — will vary by brand.)
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What you need 👇�• 3 lean beef sausages (used instead of cheese sticks)�• 1 large low-carb tortilla (must be flexible)�• 1 egg�• 60g veggies (chopped)�• 30g bacon (chopped)
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How it goes 👨‍🍳
1️⃣ Fold tortilla into a triangle with sausages tucked into the edges�2️⃣ Secure with toothpicks�3️⃣ Add veggies, crack egg into the centre, top with bacon�4️⃣ Air fry at 180°C for 12–15 min�5️⃣ Remove toothpicks, slice, eat
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Quick. High protein.�Breakfast sorted. 💪
Recipe by: 💪

08/04/2026

Super M x USN High-Protein Chocolate Milk 🥤🍫🔥
Tastes unreal.�Proper throwback vibes.
Comment “SNACK” and I’ll send you my high-protein snack blueprint for South Africans 🇿🇦
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Quick breakdown 👇
~200 calories�22g protein�15g sugar
Solid protein hit.
Still clears that 10g protein per 100 calories mark.
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This is more of a treat option than an everyday go-to.
But if it fits your calories…�you’re good.
That’s the whole point.
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Good macros.�Great taste.
Just use it smart. 💪

07/04/2026

HiLo High-Protein Milk 🥛🔥
You can grab these at selected Spars or order here:�👉 https://hiloprotein.co.za
This one is different.
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Comment “SNACK” and I’ll send you my high-protein snack blueprint for South Africans 🇿🇦
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Quick breakdown 👇
127 calories�20g protein
That’s a serious return.
Well above that 10g protein per 100 calories mark.
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Comes in 4 flavours:�• Strawberry�• Banana�• Vanilla�• Cream soda (this is the one I tried)
Cream soda = 10/10
Genuinely tastes like those old-school Nesquik vibes…�just way better macros.
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Easy, convenient, high-protein option.�Drinks like a milk… not a shake.
This one’s staying in the rotation.
⸻protein.za 💪

03/04/2026

HiLo Protein Puddings 🍫🔥
You can grab these at selected Spars or order directly here:�👉 https://hiloprotein.co.za
This one surprised me.
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Comment “SNACK” and I’ll send you my high-protein snack blueprint for South Africans 🇿🇦
⸻
Quick breakdown 👇
Chocolate:�170 calories�26.4g protein
Vanilla:�172 calories�25.4g protein
That’s elite.
Both well above that 10g protein per 100 calories mark.
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Tried both flavours…
Chocolate = rich, proper dessert vibes�Vanilla = lighter, easy everyday option
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Easy high-protein snack.�No prep. No effort.
These are going to be in the rotation.
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HiLo Protein💪

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