“Today’s preparation determines tomorrow’s achievement” When it comes to results, everyone should be familiar with the fact that 70% of them will come from what they eat. This is very true, but for a person to have a well-rounded and balanced lifestyle, they should not spend 70% of their time concerned about what they are eating. Below are 3 different recipes to make life easier. They allow for food to be cooked in bulk, and then consumed over a few days. This not only saves time, but also means that you have got a healthy option ready to go at a moments notice!

Sweet Potato & Salmon Cakes with Dill Yoghurt

Perfect as a mid-morning/afternoon snack or easily made into a main meal!


  • 500g sweet potato
  • 400g salmon (raw or canned)
  • ½ red onion
  • ¼ cup chopped fresh dill
  • 1/3 cup fat free natural yoghurt
  • 1 small garlic clove


  • Pre-heat oven to 220 degrees
  • Boil the sweet potato until soft and then mash
  • If the salmon is raw, cook it and also mash it up. If it is canned, then mash it up!
  • Transfer the sweet potato, salmon, onion and 1 tablespoon of dill into a large bowl and combine until well mixed. Season with salt and pepper
  • Divide the mixture into 8-10 equal portions and roll into a patty and place on to a baking tray lined with baking paper
  • Cook for 20-30 minutes, or until golden brown
  • Combine the yoghurt, garlic and remaining dill in a bowl to create dipping sauce

Low Carb Zucchini Slice

Perfect as a mid-morning/afternoon snack or easily made into a main meal!


  • 2 large zucchini grated
  • 1 carrot grated
  • 1 onion diced
  • 1/2 red capsicum diced
  • 5 rashers of short cut bacon (make sure all fat is off)
  • 1 cup almond meal
  • 5 eggs
  • 1 tsp baking powder


  • Grate zucchini and carrot, add to bowl.
  • Chop/dice up onion, capsicum and bacon then add to bowl.
  • Add almond meal and baking powder.
  • Lightly beat eggs in a separate bowl before adding to mixture.
  • Give it a good stir making sure it is all mixed together.
  • Pour into oven-proof dish.
  • Cook for 30-40 mins on 180 degrees until golden brown and set!

Macadamia Crusted Chicken Tenders

Perfect as a grab and go protein snack!


  • 1 Cup Coconut Flour
  • 2 Large Eggs (beaten)
  • 1.5 cups Macadamia nuts, processed to a crumble
  • ½ Cup unsweetened shredded coconut
  • 450gm chicken tenders (bashed to 0.5cm)


  • Preheat oven to 400°
  • Line a baking tray with foil or baking paper
  • Spray a thin coat of oil over if necessary
  • Add the flour and eggs to SEPARATE bowls
  • In a third bowl, add processed macadamia nuts and shredded coconut
  • Dip the chicken into the flour, ensuring covered, then the eggs and finally into the macadamia-coconut mixture
  • Line up the tenders on the pan without overlapping
  • Bake for 20-25 minutes or until crunchy on the outside and cooked through

These three recipes will definitely make life easier and be a step towards a healthier you. It can be difficult to wrap your head around things like food prep, so the easier it can be the better! Enjoy!

Over the last 3 years Authentic Personal Training has established itself as a leading health and fitness studio on the Lower North Shore, and prides itself on being able to positively impact health results. Its supportive community environment is unrivalled in the area and its fully tailored training programs are designed with individual success in mind.

For more information on some of the life-changing results we have helped our members achieve, simply click the link below.


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Authentic Personal Training

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Mon - Thurs: 5:30am - 8pm 

Fri: 5:30am - 3pm

Sat: 7am - 12pm

Sun: Closed

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Call (02) 8040 5892

Email info@authenticpt.com.au

Level 1, 22 Willoughby Rd,
Crows Nest NSW 2065 Australia

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