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.

09/03/2026

“Motivation fades. Discipline shows up”

02/03/2026

Different people different goal.

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein. Plus a bonus Fat loss guide!

26/02/2026

Broccoli Crust Chicken Alfredo Pizza 🍕🥦🔥
Low carb.�Crispy base.�And I loaded it with a full chicken breast for proper protein.
Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯
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Estimated Macros (whole pizza – with 1 full chicken breast ~150g cooked):
PS: Half would be more than enough to fill you.�~1,050–1,100 calories�~105–115g protein | ~25–30g carbs | ~60–65g fat
(High protein, lower carb, fats mainly from cheese + Alfredo.)
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What you need 👇
Crust:�• 12 oz broccoli (≈340g)�• 1 cup grated Parmesan�• 1 large egg�• Italian seasoning
Toppings:�• ¼ cup Alfredo sauce�• ½ cup shredded mozzarella�• 1 whole cooked chicken breast (sliced)�• 2 tbsp cooked bacon, chopped
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How it goes 👨‍🍳
1️⃣ Steam broccoli, chop very fine & squeeze out moisture�2️⃣ Mix with Parmesan, egg & seasoning�3️⃣ Shape into a crust on lined baking tray�4️⃣ Bake at 230°C (450°F) for 10–15 min until golden�5️⃣ Add Alfredo, cheese, chicken & bacon�6️⃣ Bake again until melted and bubbling
Let it crisp slightly… then slice.
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Low carb doesn’t have to mean boring.�This one’s proper comfort food.
Credit: 💪

25/02/2026

High-Protein Pizza Bowl 🍕🔥
All the pizza vibes.�None of the takeaway guilt.�And I used a solid portion of chicken breast to push the protein up.
Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯
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Makes 1 serving
Estimated Macros (with chicken breast):�~600–630 calories�~65–70g protein | ~45g carbs | ~15–18g fat
(Higher protein than the original turkey version.)
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What you need 👇
• ½ cup blended cottage cheese (or Greek yoghurt)�• ⅓ cup self-raising flour (or gluten-free flour + baking powder)�• 3 tbsp tomato/pizza sauce�• ~150g raw chicken breast, seasoned well�• Bell peppers�• Onion�• Turkey pepperoni�• Cheese of choice
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How it goes 👨‍🍳
1️⃣ Grease container with low-cal spray�2️⃣ Mix flour + blended cottage cheese until dough forms�3️⃣ Press into the container to create your base�4️⃣ Add sauce�5️⃣ Top with cooked seasoned chicken, veg, cheese & pepperoni�6️⃣ Bake at 200°C (400°F) for 20 min
Let it cool slightly… then demolish.
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Credit: 💪

24/02/2026

Healthy High-Protein Berry Shortcake 🍰🫐🔥
Sweet. Creamy. High protein.�And yes… this fits your fat-loss phase.
I skipped the whipped cream and used raspberries instead of strawberries.
Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯
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Estimated Macros (whole bake):�~220–240 calories�~18–20g protein | ~20g carbs | ~7g fat
(Will vary slightly depending on sweetener + cottage cheese brand.)
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What you need 👇�• ½ banana�• ¼ cup cottage cheese�• 1 large egg�• 2 tbsp sweetener�• 1 tsp vanilla�• ¼ cup mashed raspberries
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Credits:

20/02/2026

BBQ Beef Rice Bowl 🍚🔥
Sticky. Savoury. High protein.
This one doesn’t miss.

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯�
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Makes 2 servings
Estimated Macros (per serving):�~690 calories�~45g protein | ~60g carbs | ~30g fat
(Will vary slightly depending on mince brand + egg size.)
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What you need 👇�• 350g 5% beef mince�• 2 cloves garlic�• 1 tsp grated ginger�• 3 tbsp soy sauce�• 1 tbsp gochujang�• 1 tbsp rice vinegar�• 1 tbsp honey�• 1 tsp sesame oil�• 2 tbsp water�• 120g uncooked white rice�• 2 eggs�• Spring onions�• Sesame seeds
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How it goes 👨‍🍳
1️⃣ Rinse rice, add 195ml water + pinch salt. Bring to boil, cover and cook 12–14 min. Let steam 10 min with lid on.�2️⃣ Brown the mince in a hot pan. Leave untouched first so it caramelises, then break up and cook until crispy.�3️⃣ Add garlic + ginger. Cook 30 sec.�4️⃣ Stir in soy, gochujang, honey, sesame oil & water. Simmer 1–2 min until sticky.�5️⃣ Fry eggs (runny yolk elite).�6️⃣ Bowl up rice → beef → egg → spring onions & sesame seeds.
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Credits:

18/02/2026

Healthy High-Protein Blueberry Cheesecake 🍰🫐🔥
Creamy. Sweet. High protein.�And yes… this fits your fat-loss phase.

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯
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What you need 👇�• 3 tbsp cottage cheese�• 2 oz cream cheese�• 1 large egg�• 2 tbsp sweetener �• 2 tbsp blueberries�• 1 tsp vanilla extract
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Pro tip 👀�Mash a few extra blueberries and swirl them through the top before baking. Elite move.

17/02/2026

1 Tray Peri Peri Chicken Pasta 🔥

Big flavour.�High protein.�Cheap per portion.
Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯

💾 Save this one.
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Makes 4 servings
Macros (per serve):�532 calories�50g protein | 50g carbs | 13g fat
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What you need 👇�• 200g pasta (dry weight)�• 600g diced chicken breast�• 80g grated mozzarella�• 1 onion�• 2 peppers�• 1 peri peri seasoning packet�• 1 tin (400g) chopped tomatoes�• 125g peri peri sauce�• Salt & pepper
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Storage & reheating 🧊�• Fridge: up to 4 days�• Freezer: up to 2 months�• Reheat from chilled: microwave ~3 mins, lid slightly on�• From frozen: allow longer, stir halfway
Cheap. Filling. High protein.�Exactly how meal prep should be. 💪
Credit:

16/02/2026

Creamy High-Protein Pasta 🍝🔥
One dish.�
I bumped the chicken up to 600g cooked to push the protein even higher 💪
💾 Save this one.
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Makes 4 servings

Macros (per serving)
Original version (400g chicken):�497 calories�44g protein | 53g carbs | 18g fat

My version (600g chicken):�~580 calories�~60g protein | 53g carbs | ~20g fat
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What you need 👇
• 600g cooked shredded chicken breast�• 220g pasta (raw weight)�• 165g light Philadelphia�• 100g peas�• 100g mushrooms�• 1 red onion�• 1 red bell pepper�• 4 garlic cloves�• 10ml olive oil�• Salt & pepper
(Divide everything by 4 if making a single portion.)
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Credit: 💪

12/02/2026

High-Protein Chicken Pesto Rice 🍗🍚🔥
One dish. Minimal effort. Feeds you for days.
I bumped the chicken up to 550g for extra protein 💪
💾 Save this one.
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Makes 4 servings
Macros (per serving – original): ~490 calories ~39g protein | ~44g carbs | ~16g fat
With 550g chicken: (~525 calories | ~47g protein | carbs same | ~17g fat)
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What you need 👇 • 200g rice • 550g chicken breast (for my version) • 100g parmesan • 80g light cream cheese • 80g green pesto • 200g broccoli (chopped) • 300g cherry tomatoes • 400ml chicken stock • Salt & pepper

11/02/2026

High-Protein Chicken Fajita Wraps 🌯🔥

Macros (per wrap): ~400 calories 45g protein | 31g carbs
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What you need 👇
Fajita filling: • 500g chicken breast • 4 tortilla wraps • 2 peppers • 1 medium onion • Taco seasoning • 1 spray olive oil (to coat the tray)
Creamy sauce: • 200g fat-free Greek yoghurt • ½ avocado • Lemon juice • Salt & pepper
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Credit: 💪

10/02/2026

Creamy Chicken Fajita Pasta (1 tray)
 Makes 4 servings
Macros (per serve): 551 calories 57g protein | 55g carbs | 13g fat
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What you need 👇 • 200g pasta (dry weight) • 650g chicken breast • 80g grated mozzarella • 1 onion • 2 peppers • 200g low-fat cream cheese • 4 tsp lazy garlic • 1 fajita seasoning packet • 1 tin (400g) chopped tomatoes • Salt & pepper
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Storage & reheating 🧊 • Fridge: up to 4 days • Freezer: up to 2 months • Reheat from chilled: microwave ~3 min, lid loosely on
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Cheap. Filling. High protein. Exactly how meals should be. 💪
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Credit :

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