Orban Fit

Helping you lose fat, build muscle, and stay consistent — so you feel strong, fit, and confident.

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

08/12/2025

56g Protein Spicy Tuna & Cheese Crunch🌶️🧀🐟

Buns & Guns Ep. 1 🥪

Comment “TUNA” for me free to use calorie and protein calculator

Calories & Macros 📊
Per Sandwich: 576 calories
56g P | 52g C | 16g F

Ingredients for 1 sandwich
- 120g drained tuna in brine
- 50g Greek style yoghurt
- 25g light mayo
- 30g sriracha (some kinda hot sauce)
- 1 tsp mustard
- 1 tbsp minced garlic
- 3 tbsp chopped green onions
- 1/2 jalapeño diced
- 1 tsp chilli flakes
- 1 tsp smoked paprika
- 90g (2x44) crushed wheat sourdough bread
- 50g sliced mozzarella
- Cooking spray to toast

Toast in the pan on medium heat till golden brown and crispy on both sides, cover with a lid to fully melt the cheese 🧀

04/12/2025

High Protein Cheeseburger Wraps

Taste: 8.4 out of 10

Ingredients:

800g lean beef
1 medium onion diced
2 tsp smoked paprika
2 tsp garlic powder
2 tsp black pepper
1 tsp cayenne
2 tsp salt
200ml beef stock
120g light cream cheese
90g low sugar tomato sauce (ketchup)
10g mustard
120g diced gherkins (pickles)

OG creater:

03/12/2025

I reckon 7/10 for the taste rating
 Very high in protein!

INGREDIENTS
• 2 chicken breasts blended into a paste (about 300 to 350 g total)
• 40 g cream cheese
• 1 medium tomato sliced or a few slices of jalapeño
• 30 g grated cheese
• 1 to 2 slices ham OR 3 if you are like me 🤣
• Salt and spices to taste
• sprinkle of parmesan  
Ended up doing 180 degrees Celsius for 15 mins in the air fryer

Credit to

02/12/2025

Comment “Coach” and let’s make 2026 a memorable year!

Ingredients:

2 tortilla wraps
250 g beef mince
Grated cheddar
Red onion
1 to 2 garlic cloves (for the OG recipe) or just garlic powder
Sliced up jalapeño
Tomato sauce
Mustard
Mayo
Worcestershire sauce
Garlic powder
Smoked Paprika

Macros:
Calories : +-400
Protein : +- 30g

Air fryer : 200 degrees for 15 mins

Sauce:
Tomato sauce + Mustard + Worcestershire sauce

Creator : kochmitderschnellenbrille

01/12/2025

Comment “Flat” and I’ll send you my free calorie calculator + my fat loss guide
Comment “COACH” if you have ever considered an online coach!

High protein Big Mac-style burger

Depending on your mince its about 504 calories | 36g protein 💪

Sauce:
Tomato sauce
mayo
mustard
gherkin juice
sliced gherkins

Recipe by .whittle - Well done sir!

28/11/2025

Easy, simple and crazy tasty!

Per taco:
* 80g 5% steak mince
* 1 mini tortilla or big ones
* 10g shredded lettuce
* 15g gherkins or onions
* 1 cheese slice or 2
* 5g burger sauce

Method: 1️⃣ Press the mince firmly into the tortilla and season with salt & pepper. 2️⃣ Drop it mince-side down into a hot pan for 3–5 mins. (Don’t let it glue itself to the pan, champ.) 3️⃣ Flip, add your cheese, and let it melt. 4️⃣ Once golden and smelling unreal, remove and top with lettuce, gherkins, and sauce. 5️⃣ Repeat for as many as your macros — or your self-control — allow.
 Stats for the first recipe: 270 calories • 23g protein • ~83p each 
OG creator

27/11/2025

Comment “coach” and I’ll be in touch.

You guys have to give this a try! Follow for more recipes like this.

26/11/2025

Comment “RICE” and I’ll send you my free weight-loss guide

Ingredients ⤵️
* 1 tsp garam masala
* 100ml light coconut milk
* 600g chicken breast, diced
* 100g peas (frozen — because who has time for fresh?)
* 1 red pepper, diced
* 1 tsp ground cumin
* ½ tsp turmeric
* 300ml chicken stock
* ½ tsp chilli powder (optional but highly recommended for personality)
* Salt & pepper to taste
* 1 tsp paprika
* 1 tbsp olive oil (or spray if you’re pretending the calories don’t count)
* 150g 0% fat Greek yoghurt
* 1 onion, thinly sliced
* 200g basmati rice (uncooked, unless you enjoy crunch)

If you want 1-1 Coaching, comment Coach and I’ll message you directly — like a friendly neighbourhood personal trainer who actually replies.
Shoutout to the creator:

25/11/2025

Get your protein! 🍗

24/11/2025

Comment “CANDY” and I’ll send you my free calorie calculator + fat-loss guide 🍬🔥

21/11/2025

Its getting out of hand! 👀😂

20/11/2025

Comment “calculator” to find out how many calories you should be eating!

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http://orbanfit.co.za/

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