Ultimate Ultimate #Dadbod #Dadbod Cookbook Cookbook created cby reated by
Failing to Fprepare, ailing to prepare, is preparing to ifail. s preparing to fail.
Contents Contents PAGE P6 AGE 6 PAGE P9 AGE 9 PAGE P10 AGE 10 PAGE P11 AGE 11 PAGE P12 AGE 12 PAGE P13 AGE 13 PAGE P14 AGE 14 PAGE P15 AGE 15 PAGE P16 AGE 16 PAGE P18 AGE 18 PAGE P20 AGE 20 PAGE P22 AGE 22 PAGE P24 AGE 24 PAGE P26 AGE 26 PAGE P28 AGE 28 PAGE P30 AGE 30 PAGE P32 AGE 32 PAGE P34 AGE 34 PAGE P36 AGE 36 PAGE P38 AGE 38 PAGE P40 AGE 40 PAGE P42 AGE 42 PAGE P43 AGE 43 Our OPhilosophy ur Philosophy The TCreator he Creator BREAKFAST BREAKFAST Overnight OWeetbix vernight Weetbix Protein POats rotein Oats Protein PSmoothie rotein Smoothie Eggs Your EWay ggs Your Way Protein PPancakes rotein Pancakes LUNCH & LDINNER UNCH & DINNER Spaghetti SBolognese paghetti Bolognese Nachos Nachos Shakshuka Shakshuka CajunChickenBurger CajunChickenBurger CottagePie CottagePie PanfriedPork&Cous PanfriedPork&Cous CousSalad CousSalad FiloPastryPie FiloPastryPie PrawnCurry PrawnCurry SlowCookedThaiBeef SlowCookedThaiBeef Curry Curry Chicken&Proscuitto Chicken&Proscuitto Pizza Pizza SeafoodLinguini SeafoodLinguini Gardy'sHomemade Gardy'sHomemade BeefBurger BeefBurger SNACKS SNACKS BananaBread BananaBread
The Ultimate #dadbod Cookbook was born! Our wholesome, tasty and easy to navigate cookbook was created with YOU in mind - for those on a journey to improve body composition, remove food anxiety and generally live a healthier life. Our OPhilosophy ur Philosophy
At the #dadbodproject, we want to take out all of the guess work and simplify your weekly meal prep because we understand that it's difficult to know what to make, how to make it and how much you need of everything to make it work for your goals.
In this cookbook, we will cover your Breakfasts, Lunches, Dinners and Snacks. It will also include a section on vegetarian recipes, and healthier alternatives to our favourite takeaway meals. Fun Fact! We are big believers in moderation and portioning. BUT equally big believers in enjoying every minute of your nutrition journey. For all #dadbodproject clients, we will customise your portions to suit your lifestyle, training schedule and overall goals. An easy example, if you see “rice” in a recipe, check your plan to see how much rice to use. Follow the serving size, see the results! Simple :) In conclusion, our cookbook will help you create a balanced and enjoyable plate, meal after meal, day after day. Happy HCooking! appy Cooking!
My background in health and fitness stems from a 19 year career in Rugby League and Rugby Sevens, as both a professional level player and a Coach. I became a Personal Trainer in 2010 because I loved training, generally being fit and healthy, and sharing my experience and knowledge with those looking to become the best versions of themselves. I became a Dad to my little boy Mitchell on the 28th of December 2020, and it changed my life forever. My love for health, fitness and being a Dad led me to starting the #DADBODPROJECT to help all men who have fallen victim to losing their way mentally and physically. Being a healthy, fit Dad has not been an easy job! But it's absolutely possible, and fun! And I'm making it my mission to show you how.
AYE UP! MY NAME IS MATT. Hi! My Name is Matt and I'm the Founder and Head Coach at the #dadbodproject.
The TCreator he Creator Let's get Lstarted! et's get started!
bbreakfast reakfast
Using a tupperware container or medium jar, crush Weetbix up finely in the bottom, add the zero sugar maple syrup and almond milk to the Weetbix, and mix together creating a base. In a seperate bowl add your yogurt and protein powder together until completely combined. Layer the yogurt over the Weetbix evenly, and top with your choice of garnish. Cover and place in the fridge overnight.
Weetbix 1tbsp Zero Sugar Maple Syrup 110ml Almond Milk Chobani Natural Yogurt Whey Protein Powder (flavour of choice) Garnishing (I like to use Oreo or Biscoff cookies) Overnight OWeetbix vernight Weetbix
Protein POats rotein Oats rolled or instant Oats
Whey Protein Powder (flavour of choice)
Almond Milk frozen fruit or banana cinnamon In a medium saucepan, combine your oats and almond milk. Turn to a high heat and cook until the almond milk starts to bubble, then turn down to a simmer. Keep stiring your oats until you reach your chosen consistency. Pour your oats into a bowl and stir in your protein powder until completely combined. Top with your chosen fruit and sprinkle of cinnamon.
Protein PSmoothie rotein Smoothie 60g rolled or instant Oats 30g Whey Protein Powder (flavour of choice) OR 200g Chobani Natural Yogurt 250ml Almond Milk 100g frozen fruit or banana 20g peanut butter In a blender (e.g. Nutri Bullet or handheld device) add your oats, fruit of choice, almond milk, peanut butter and protein powder or yogurt. Add ice for a thicker consistency. Blend. Enjoy!
Eggs your Eway ggs your way eggs bread of choice butter or olive oil veggies condiment of choice
Decide what kind of eggs you would like to eat: omelette, poached, scrambled or fried. Add your fats to a non-stick frying pan if you're making an omelette, scrambling or frying; add butter on your toast if you're having poached eggs. In your frying pan, add in whatever veggies you like. Think "colours of the rainbow". I prefer capsicum, mushrooms and onion. Add your eggs to your bread, layer your veggies over the top and drizzle on your favourite condiment.
Protein PPancakes rotein Pancakes
2 ripe bananas 2 large eggs 15g Whey Protein Powder (flavour of choice) berries 1 tbsp Zero Sugar Maple Syrup 1/4 tsp baking powder coconut oil for frying In a large bowl, mash up your bananas until you reach a soft consistency. Add in your eggs and mix until completely combined. Finally, mix in your protein powder (chocolate's always a winner) and baking powder until completely combined. This is your pancake mix. Set aside.
Using a non-stick frying pan on medium heat, add your coconut oil to lubricate. Ladell in your pancake mix to make 1 medium pancake at a time. This mix will make approx. 5-6 pancakes. Flip when you see bubbles form on top.
Stack each pancake as you cook them and finish it with a topping of berries and zero sugar maple syrup.
lunch l/ unch / dinner dinner
Lunch and Dinner is where a lot of the magic happens when it comes to nutrition plans. It's your chance to be adventurous and put your personality on your plate (or in your tupperware box lol). Planning your weeks Lunch's and Dinner's is really important! You don't want to leave yourself guessing what to cook, and guessing at the last minute either. You should choose meals that are going to be fun, enjoyable and tasty, and simple to whip up. Happy HPrepping! appy Prepping!
Now, if I had to choose one bit of advice that I know would make your #dadbodproject journey even more enjoyable, it would be to make enough food at dinner time so there's leftovers for lunch the next day!
Spray olive oil 1 onion, finely diced 2 cloves garlic, finely diced 3 sticks of celery, diced 2 sprigs of rosemary, finely chopped lean beef mince 400g canned tomatoes 1 tbsp tomato puree 1 tbsp balsamic vinegar 2 bay leaves 1 reduced beef stock cube. Dissolve in 400ml boiling water salt and pepper to taste spaghetti 60g Parmesan cheese salad/veggies of choice (remember! think rainbow) Spaghetti SBolognese paghetti Bolognese
While simmering, grab a medium saucepan and cook your spaghetti as per the packets directions. Use this time to prepare your favourite side salad or vegetables. Ladell your bolognese over your spaghetti and top with a sprinkle of parmesan.
Using a non stick frying pan on medium heat, spray with olive oil. Add your onion, garlic, celery and rosemary, and cook until the onions have softened. Stir in your mince and cook until brown. Still on a medium heat, add in your tomatoes, tomato purée, vinegar, bay leaves, and beef stock. Season with salt and pepper. Reduce frying pan to a low heat, cover and simmer for around 30-60 mins, stirring occasionally. Remove the lid and continue simmering for another 15-20 mins, or until bolognese has thickened.
pita bread 2 tbsp garlic & herb salt 2 tbsp olive oil lean beef mince 2 capsicums, diced 1⁄4 tsp cayenne Pepper 1⁄4 tsp chili Flakes optional 1⁄2 tsp cumin 1 tbsp smoked paprika 2⁄3 cups water 2 tbsp cottage cheese 2 medium tomatoes, diced chives, finely chopped Nachos Nachos
Preheat the oven to 180°C. Cut pita bread into triangles ("chips") and season with garlic & herb salt. Bake for 10 mins or until crispy and golden. Using a non stick frying pan on medium high heat, add in your oil and mince and cook until brown. Add in your capsicum, spices, and water, and simmer for 5 mins. When the sauce has thickened, ladell the mince mixture onto the "chips" and top with cottage cheese, tomato and chives.
1 tsp olive oil 1⁄2 onion, finely diced 1⁄2 large ripe tomato OR 2-3 small tomatoes, finely diced 1⁄4 capsicum, finely diced fresh parsley, finely chopped 1 tsp olive oil 1 tsp ground cumin 1 tsp smoked paprika 1⁄2 tsp cayenne pepper (adjust to suit your spice levels) 50ml water eggs salt and pepper to taste more parsley to garnish toast Shakshuka Shakshuka
Using a non-stick frying pan on medium heat, add in your oil and onion and cook for 2-3 mins. Add in your tomato and capsicum and cook together for a further 23 mins. Stir in your spices, and cook for an additional 30sec-1min (be careful not to burn the spices). Finally add in 50mls of water, stir and cover the frying pan with a lid. Continue to cook for a further 3 5 mins, until the tomatoes wilt down. Remove the lid from the frying pan and give the sauce a quick stir. Make a well in the sauce and crack in an egg. Continue this for each egg you use. Cover again with the lid and cook for 3 5 mins or until eggs are cooked to your liking. Season with salt, pepper and garnish with parsley. Serve with toast.
burger bun (can also use a wholemeal pita pocket!) leafy greens e.g cos, rocket, iceberg lettuce 1 tomato, sliced 1⁄4 red onion, finely sliced cucumber, sliced 1 tbsp chutney (aim for one around 420kJ/100g) chicken mince 1⁄2 onion, finely diced cajun spice mix - 1 tsp of each black pepper, onion powder, cayenne powder, oregano, garlic powder, 3 tsp paprika, 1/2 tsp thyme 2 tsp salt Cajun Chicken pattie: Cajun Chicken CBurger ajun Chicken Burger
In a large bowl, add in your mince, onion, salt and cajun spice mix and fold together until completely combined. Get in there with your hands if you want to! This is your pattie mixture. Using either a non stick frying pan or a baking tray (for oven baked patties), take out a portion of the pattie mix as per your suggested portion size, flatten between your palms, and cook/bake until desired flavour is reached. Add your cooked pattie to your burger bun and build the rest of your burger with your choice of salad. Guilt free!
In a small bowl, combine all of the cajun spice mix ingredients and mix together. Set aside.
lean beef mince 1⁄2 onion, finely diced 2 cloves of garlic, finely diced 250mls reduced salt beef stock 1 tsp of cornflour 1 tbsp lite bbq sauce - aim for 420kjs/100g 100g canned tomatoes 1 bay leaf salt and pepper, to taste 1⁄2 small zucchini, grated 1⁄2 small carrot, grated 5 mushrooms, diced handful of spinach saucepanato or kumara, mashed 60g grated cheese Cottage CPie ottage Pie
Using a non stick frying pan on medium high heat, add in your oil and onion. Once it starts to sweat, add in your garlic. Reduce frying pan to a medium heat, add in your mince, and partially cook it. In a medium bowl, add in your stock and cornflour and stir thoroughly. Add this mixture to your mince, along with your BBQ sauce, tomatoes, bay leaf and salt and pepper to taste. Stir until everything is completely combined. Add in your vegetables. Simmer for 5-10mins. Set aside. In a large saucepan, boil your saucepanatoes/kumara until soft. Drain the water and mash until desired consistency is reached. Add salt and pepper to taste. Add mince mixture to the bottom of an ovenproof dish and layer with your mashed saucepanato. Top with grated cheese and bake in the oven until the cheese is melted.
p vegetables of your choice – our favourites are cabbage, zucchini, carrot, red capsicum, and onion 2 cloves of garlic, finely diced 2cm piece of ginger, finely diced 1 tbsp light soy sauce 1 tbsp dark soy sauce herbs d d
Cooking Your Couscous: For each cup of dry couscous, use 11⁄2 cups of water. In a medium saucepan, add water, a sprinkle of salt and a light spray of spray oil to add moisture. Bring to the boil. Add in your dry couscous to the boiling water, stir once with a spoon, cover with a lid, and remove from heat. Let the couscous steam for around 5 mins. Fluff the couscous with a fork (couscous grains tend to bind together in the cooking process, so fluffing the grains with a fork is essential). Set aside. Using a non-stick frying pan or wok over high heat, add coconut oil, your lean pork and toss frequently until cooked through. Set aside. Add your veggies to the frying pan and stir-fry for 1-2mins. Mix back in the pork and your cooked couscous, add in your seasoning sauces and toss until completely combined. stir-fry for a further 30secs-1min before removing from the heat.
chicken or fish filo pastry sheets (use your dry weight pasta portion) 250g jarred meal sauce - Bolognese, mushroom, curry etc - aim for 420kjs/100g 1 onion, finely diced 2 cloves of garlic, finely diced salt and pepper to taste 3-4 mushrooms, diced 1⁄4 broccoli head, chopped handful of spinach Filo Pastry FPie ilo Pastry Pie
Preheat the oven to 180°C. Using a non-stick frying pan on medium-high heat, add in your oil and onion. Once it starts to sweat, add in your garlic and protein of your choice. Cook until slightly brown. Add in your sauce and simmer for 5 mins. Season to taste. Add in your vegetables and simmer for further 2 5 mins. Pour your protein mixture into the bottom of an ovenproof dish, cover with filo pastry sheets and bake until filo turns a crispy golden brown.
uncooked prawns, fresh or frozen 2 tbsp greggs red curry paste 240ml lite coconut milk 1 tbsp fish sauce juice from 1⁄2 lime 250ml salt reduced vegetable or chicken stock snow peas green beans small bunch of fresh coriander rice, cooked Prawn PCurry rawn Curry
Using a non-stick frying pan or wok, spray with oil and place on a medium-high heat. Add in your red curry paste and stir-fry for 2-3mins. Add in your coconut milk and stir through until you create a paste. Add in your uncooked prawns and stir fry for 1min. Add in your snowpeas and green beans and stir fry for a further 2mins. Add in your stock and bring it to a gentle simmer for 5 10mins, or until prawns and veg are cooked through.
Season with fish sauce, lime juice and coriander, and serve on a bed of rice.
beef, cut into 3cm cubes (chuck steak works great in this recipe too) 1 onion, finely diced 250ml reduced salt beef stock 48g ayam thai red curry paste 1tbsp fish sauce 1tbsp brown sugar 240ml lite coconut milk pumpkin, cut into 2cm cubes 2 carrots, cut into sticks green beans spinach juice from 1 lemon rice, cooked coriander, to serve Slow SCooked low Cooked Thai Beef TCurry hai Beef Curry
Using a slow cooker, Add in your onion, beef stock, curry paste, fish sauce and sugar and stir until completely combined. Add your beef to the slow cooker and cook on high for 4 hours. To the slow cooker, add in your coconut milk, pumpkin and carrots, and cook for a further 1-2 hours, until your beef is tender. In the final 20 30mins of cooking, add in your beans, spinach and lemon juice. Give it a good stir. Serve with cooked rice and a sprinkle of coriander
Using a non stick frying pan or wok, spray with oil and place on a medium high heat. Add in your beef and cook until golden. You may need to do this in batches to avoid over crowding the pan.
wrap 50g prosciutto chicken, use half of your portion 3 tbsp tomato paste capsicum, diced cherry tomatoes, halved fresh rocket leaves 30g parmesan salt & pepper Chicken C& hicken & Prosciutto PPizza rosciutto Pizza
Cover wrap with a thin layer of tomato paste, and top with a spread of chicken, prosciutto, tomatoes and capsicum. Return the baking tray to the oven and bake the pizza for 10 mins, or until the edges of the wrap turn brown. Remove pizza from the oven and sprinkle with rocket and cheese.
Pre-heat oven to 180°C. Cover a baking tray with baking paper and place wrap on covered baking tray.
seafood of your choice: Fish, prawns, scallops, mussels, etc. Try a combination even! linguine 10 cherry tomatoes 5 cloves of garlic, finely diced 1 bunch of fresh Italian parsley 3 capers 2 tbsp fresh chilli paste 1 tbsp soy sauce 1⁄2 tsp paprika 1⁄2 tsp ground cumin 1⁄2 tsp dried oregano 1 tbsp olive oil Seafood SLinguine eafood Linguine
To your frying pan, add in your cherry tomatoes and capers, tossing until tomatoes have softened, then add in your spice blend. Toss through the cooked pasta, mixing well. Serve with a sprinkle of parsley.
In a small bowl mix together your chili paste, soy sauce, paprika, cumin and oregano. This is your spice blend. Set aside. Using a non-stick frying pan or wok over medium-high heat, add in your oiI and garlic and stir-fry for 30secs. Add in your seafood and toss through for 3mins.
burger bun (can also use a wholemeal pita pocket!) leafy greens e.g cos, rocket, iceberg lettuce 1 tomato, sliced 1⁄4 red onion, finely sliced condiment of choice beef mince 1 heaped tsp of sweet paprika ½ tsp of cayenne pepper garlic salt salt and pepper Beef mine pattie: Gardzy's GHomemade ardzy's Homemade Beef BBurger eef Burger
In a large bowl, add in your mince and as much spice as desired. Using your hands, fold ingredients together until completely combined. This is your pattie mixture. Using either a non-stick frying pan, a baking tray (for oven baked patties), or BBQ grill, take out a portion of the pattie mix as per your suggested portion size, flatten between your palms, and cook/bake until desired flavour is reached. Add your cooked pattie to your burger bun and build the rest of your burger with your choice of salad/veggies. Drizzle with your favourite condiment. I use 25ml of Heinze Tomato Sauce.
ssnacks nacks
1 1/2 cups (180 g) all purpose flour or use quick oats 1/2 tsp baking soda 1/4 tsp sea salt 2 large eggs 2 medium sized ripe bananas (200g or 1 cup mashed) 1/2 cup (115 g) plain or vanilla Greek yogurt 1/4 cup (60 ml) zero sugar maple syrup Optional add ins: 1/2 cup chocolate chips/raisins/nuts *Makes approx. 10 slices. 200 cals per slice. Banana BBread anana Bread
Preheat your oven to 350ºF (176ºC), and lightly grease a 9 x 5 (23cm x 13cm) loaf pan. In a large mixing bowl, combine the flour, baking soda, and salt. Set aside. In a smaller mixing bowl, lightly beat the eggs until the yolks break apart. Whisk in the mashed bananas, yogurt, maple syrup, mixing until smooth. Add the wet ingredients to the dry ingredients, mixing gently until just combined. Do not overmix. If you’re adding any mix ins, fold them in now. Pour the batter into the loaf pan, spreading it out evenly, and bake for 40-45 mins, or until a toothpick inserted into the middle comes out clean. Remove the bread from the oven and let it cool in the pan for about 10 mins before transferring it to a cooling rack to cool completely.
