5 of the best F45-approved meals to boost your iso diet

5 of the best F45-approved meals to boost your iso diet

Need to kickstart a healthy diet? Look no further than these low-carb recipes that’ll have you sorted for breakfast, lunch, dinner and dessert.

If you’re looking for healthy and easy recipes that also taste delicious, these will do the trick.

They’re low-carb, high in protein and packed with only nutritious ingredients to keep you feeling full for hours.

Plus, they’re all F45-approved, so you know they’re *actually* healthy.

Serves 1


  • 90g chicken breast
  • 30g lentils, canned
  • 35g quinoa
  • 70ml water
  • 5g almonds, crushed
  • 60g broccoli florets
  • 25g kale, chopped
  • 10g edamame
  • Himalayan salt

Pepper Green Goddess Dressing

  • 25g plain yogurt
  • 1 tsp. olive oil
  • 1 tsp. lemon juice
  • 1 tbsp. fresh parsley, chopped
  • 1 tbsp. fresh mint leaves, chopped
  • 1 tbsp. fresh basil, chopped
  • Himalayan salt


1. Boil water in a saucepan over medium temperate and cook the quinoa for 15 minutes or until it opens. Set aside to cool.

2. Heat a non-stick frypan over medium temperature and cook the chicken breast on both sides until cooked through. Season with salt and pepper.

3. Cook the broccoli in a steaming basket over boiling water until softened. With a few minutes remaining, add the kale.

4. Separately combine the dressing ingredients.

5. In a large bowl combine the chicken, quinoa, broccoli, kale, lentils, edamame beans and top with crushed almonds.

6. Dress with the green goddess dressing and serve.

Nutritional info

  • Calories 355
  • Protein 32.28g
  • Fat total 11.26g
  • Saturated fat 1.90g
  • Carbs 27.48g
  • Sugars 3.04g
  • Sodium 240.25mg

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Serves 1


  • 80g cherry tomatoes, chopped in half
  • 100g cucumber, chopped
  • 90g uncooked silken tofu
  • 150g mushrooms, chopped
  • 50g baby spinach leaves
  • 10ml extra virgin olive oil
  • 10g hemp seeds
  • 10g sunflower seeds
  • 1 tsp. turmeric powder
  • 1 garlic clove, crushed


1. Heat half of the olive oil in a non-stick fry pan over medium heat and cook the silken tofu with turmeric for seven minutes, stirring occasionally.

2. Whilst the tofu is cooking, heat remaining olive oil in a separate non-stick fry pan over medium heat and sauté the mushrooms and baby spinach leaves with garlic and cracked pepper for five to seven minutes.

3. Add the silken tofu, mushroom and spinach, cucumber and tofu to a bowl.

4. Sprinkle the hemp seeds and sunflower seeds over the top. Serve.

Serves 2


  • 400g uncooked cauliflower, chopped
  • 200g uncooked sweet potato, chopped
  • 40g shallots, chopped
  • 50g parsley, chopped
  • 2 garlic cloves
  • 1 tbsp. turmeric
  • 60g feta cheese, crumbled
  • 100g ricotta cheese
  • 1 tbsp. Italian herbs
  • 1 tbsp. extra virgin olive oil


1. Preheat oven to 180 degrees.

2. Bring water to the boil in a saucepan over medium temperature. Add the sweet potato to the water and cook for eight minutes.

3. Add the cauliflower to the water and cook for a further five minutes. Drain the water and transfer the sweet potato and cauliflower to a baking dish.

4. Mix through the olive oil, garlic, Italian herbs, turmeric, shallots and parsley.

5. Spread the ricotta cheese over the top. Sprinkle the feta cheese over the ricotta cheese.

6. Bake in the oven for 20 minutes or until golden brown on the top.

7. Divide the cauliflower cheesy bake into two serves.

8. Dish one serving of the bake on a plate and refrigerate the leftover meal for tomorrow’s dinner.


  • Calories, 390
  • Protein, 20.0g
  • Fat, total, 20.1g
  • Fat, saturated, 8.7g
  • Carbohydrate, 23.1g
  • Sugars, 14.1g
  • Sodium, 704mg

Serving size: 5


  • 1/3 cup desiccated coconut
  • 1 tbsp. cacao powder
  • 60g fresh dates, pitted (soft)
  • 2 tbsp. natural vanilla protein powder
  • 1/3 cup almonds
  • 2 tbsp. water


1. Combine cacao powder, dates, protein powder, almonds and water in a food processor and process until a sticky mixture is formed.

2. Divide the mixture into 5 piles and using the palm of your hands roll the mixture into firm balls.

3. Roll the balls into the coconut, ensuring all sides are coated.

4. Serve 1 ball and refrigerate the remaining choc coconut balls to be consumed throughout the week.

Nutrition Facts

  • Calories – 159 cal
  • Protein – 6.6g
  • Fat, total – 9.4g
  • Carbohydrate – 10.3g
  • Sodium – 11mg

Bounty balls



  • 80g desiccated coconut
  • 30g vanilla protein powder (whey or plant-based)
  • 70ml canned coconut milk (reduced fat)
  • 30ml filtered water

Chocolate coating

  • 40ml extra virgin coconut oil
  • 15ml rice malt syrup
  • 10g cacao powder


1. Combine the desiccated coconut, vanilla protein powder, coconut milk and water in a bowl.

2. Roll the mixture into five balls and refrigerate for half an hour.

3. In the meantime, combine the chocolate coating ingredients in a small bowl.

4. After half an hour, remove the balls from the freezer and dip them into the chocolate coating, ensuring all sides of the ball are lightly coated.

5. Place the chocolate coated balls back into the freezer for a further half hour or until the chocolate sets.

6. Serve one ball and keep the remaining balls in the fridge to have throughout the week.


  • Calories, 211
  • Protein, 5.4g
  • Fat, total, 18.7g
  • Fat, saturated, 15.4g
  • Carbohydrate, 5.3g
  • Sugars, 3.5g
  • Sodium, 39mg

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