The Lazy Cookbook

the lazy cook book JAMES MCSORLEY PT Â

EATING GOOD

02

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JAMES MCSORLEY PT

WHEN YOU THINK OF A PT'S DIET... ..most people assume it's full of really boring foods, eaten at really rare times of the day, real expensive, and it excludes even the thought of a social occasion.

I wish I was like that to be fair. I have the culinary skills of a tree, most of my meals involve a microwave and I physically can't spend longer than 20 minutes cooking at the one time or I'm likely to put something on fire.

That doesn't mean I'm destined to be out of shape forever though, it just means I have to play to my own strengths when preparing meals, keeping them simple and using a lot of dry staples to ensure I get the nourishment that my body needs!

This cookbook shouldn't be taken as literature, it just contains some of my go-to recipes that you can take inspiration from if you're struggling to get creative with what you've got!

Your diet is personal to you. A bit like a spotify playlist. The best diet (and playlist) for you is the one you build yourself, that's realistic, sustainable, enjoyable and makes you feel epic on the inside and out!

james

CONTENTS ..All of the recipes in this cookbook are calculated and available within the excel spreadsheet on your email!

04

EASY BREAKFASTS

10

WHOLESOME LUNCHES

16

NOURISHING DINNERS

22

FIT SNACKS

EASY BREAKFASTS

CHOCOLATE COCONUT OVERNIGHT OATS PREP TIME | 5 MINUTES

The Ingredients 40 g oats 1 heaped tbsp desiccated coconut 1/2 scoop chocolate protein powder 100g Greek Yoghurt OR 120ml Coconut Milk 10g flaked almonds (optional)

Instructions Put the oats, desiccated coconut, protein powder and yoghurt/milk into a bowl and give it a good stir.

Cover and put into the fridge over night.

In the morning, remove from the fridge and stir in the optional flaked almonds.

Enjoy!

| NUTRITIONAL INFO 375kcal | Protein: 24g | Carbs: 35g | Fats: 10g SOURCE: CHARLOTTESLIVELYKITCHEN.COM

BANANA OAT PANCAKES PREP TIME | 5 MINUTES | COOK TIME | 10 MINS | MAKES 8

The Ingredients 125ml milk of choice 2 eggs 1 small banana 100g rolled oats 2 tsp baking powder Few drops vanilla extract Oil spray Low fat yogurt (Optional) Fruit to top (Optional)

Instructions Blend the milk, eggs, banana, oats, baking powder and vanilla until smooth.

Heat a non-stick pan at medium heat and spray with a whisper of oil.

Pour about 2 tbsp of batter into the pan and cook for 1-2 mins, until the base sets and bubbles appear all over the top. Flip and cook the other side for a minute.

Repeat in batches, making sure the top looks dryish before attempting the flip, or the centre will collapse.

Decorate with optional yoghurt and/or fruit (per 3 pancakes)

| NUTRITIONAL INFO 295kcal | Protein: 15g | Carbs: 42g | Fats: 7g SOURCE: BBCGOODFOOD.COM

MICROWAVE SCRAMBLED EGGS ON TOAST PREP TIME | 5 MINUTES | COOK TIME | 5 MINS

The Ingredients Splash of Milk 3 free range eggs, beaten 1 medium slice of wholemeal seed bread, toasted 1 baby avocado, skinned, stoned and diced

Instructions Mix the beaten eggs and milk into a bowl and microwave, stopping and mixing every 45-60's until creamy.

Spoon the avocado on top of the toast, pour the eggs on top and serve with salt and peper.

| NUTRITIONAL INFO 389kcal | Protein: 22g | Carbs: 13g | Fats: 25g SOURCE: WAITROSE.COM

3 INGREDIENT BLUEBERRY FROZEN YOGHURT PREP TIME | 5 MINUTES | OVERNIGHT FREEZING

The Ingredients 1 cup plain Greek Yogurt 1 Tablespoon Nut butter 1 1/2 cup frozen blueberries

Instructions Blend all ingredients together in a food processor.

Freeze the mixture for about an hour. Bring it out of the freezer and let it thaw for a few minutes before scooping.

| NUTRITIONAL INFO 339kcal | Protein: 23g | Carbs: 43g | Fats: 10g SOURCE: EATINGBIRDFOOD.COM

CHOCOLATE, BANANA & PEANUT BUTTER SMOOTHIE PREP TIME | 2 MINUTES | COOK TIME | 2 MINUTES

The Ingredients 1 cup almond milk 1 tsp crunchy peanut butter 1 small banana, broken into large chunks 1/4 tsp ground cinnamon 3/4 scoop chocolate protein powder 5-10 ice cubes depending on how thick you like it optional: 1 tsp. honey

Instructions Add all ingredients in blender, starting with the almond milk.

Blend until smooth.

If too thick, add more milk. If too thin, add some more ice.

| NUTRITIONAL INFO 308kcal | Protein: 21g | Carbs: 33g | Fats: 10g SOURCE: ASWEETPEACHEF.COM

WHOLESOME LUNCHES

TUNA JACKET POTATO PREP TIME | 3-5 MINUTES | COOK TIME | 15-20 MINUTES

The Ingredients 1 potato 1 can tuna in spring water 1/4 can of sweetcorn 1 dollop of light mayonnaise 1/4 of a red onion

Instructions You can cook the potato in the microwave or in the oven, depending on how much time you have.

Prick the potato with a fork and then microwave for around 15mins, or cook in the oven for around an hour.

Mix the drained tuna, mayonnaise, sweetcorn and red onion together and serve on top of the cooked potato.

Side-salad optional if you have it.

| NUTRITIONAL INFO 282kcal | Protein: 38g | Carbs: 28g | Fats: 5g SOURCE: NOTIMENOMONEY.COM

CARROT AND CORIANDER SOUP

PREP TIME | 15 MINUTES | COOK TIME | 25 MINUTES

The Ingredients 1 tbsp vegetable oil 1 onion, chopped 1 tsp ground coriander 1 potato, chopped 450g carrots, peeled and chopped 1.2l vegetable or chicken stock handful coriander (about ½ a supermarket packet)

Instructions Heat 1 tbsp vegetable oil in a large pan, add 1 chopped onion, then fry for 5 mins until softened.

Stir in 1 tsp ground coriander and 1 chopped potato, then cook for 1 min.

Add the 450g peeled and chopped carrots and 1.2l vegetable or chicken stock, bring to the boil, then reduce the heat.

Cover and cook for 20 mins until the carrots are tender.

Tip into a food processor with a handful of coriander then blitz until smooth (you may need to do this in two batches).

Return to pan, taste, add salt if necessary, then reheat to serve.

| NUTRITIONAL INFO 115kcal | Protein: 3g | Carbs: 19g | Fats: 4g SOURCE: BBCGOODFOOD.COM

CHICKEN PITTA POCKETS PREP TIME | 15 MINUTES | SERVINGS | 6

The Ingredients 2 tbsp olive oil 1 tsp dried thyme 1 tsp paprika 1 garlic clove, minced 1/2 tsp salt 2 skinless chicken breasts, cut into 1-inch strips 1 package coleslaw mix 2/3 cup light mayonnaise 6 whole wheat pita pockets

Instructions In a large bowl, mix oil, thyme, paprika, garlic and 1/4 teaspoon salt until blended.

Add chicken; toss to coat and let stand 10 minutes.

Meanwhile, in a large bowl, combine coleslaw mix, mayonnaise and remaining salt; spoon into pita halves.

Place chicken on an ungreased baking sheet. Broil 3-4 in. from heat 3-4 minutes on each side or until no longer pink.

Fill pitas with chicken strips.

| NUTRITIONAL INFO 396kcal | Protein: 22g | Carbs: 31g | Fats: 16g SOURCE: TASTEOFHOME.COM

CHEESY BEANS ON TOAST PREP TIME | 5 MINUTES | COOK TIME | 5

The Ingredients 1/2 Tin Reduced Sugar Baked Beans 1-2 Slices of Wholewheat Bread, Toasted 60g Cheddar Cheese, grated (Optional) Fried Egg

Instructions Heat the beans, just like it says on the tin.

Spoon over hot whole wheat toast and sprinkle with grated cheese.

Quick, simple and underated!

(WITH ONE SLICE)

| NUTRITIONAL INFOÂ 341kcal | Protein: 19g | Carbs: 38g | Fats: 10g SOURCE: COOP.CO.UK

TURKEY & BACON CLUB SANDWICH

PREP TIME | 10 MINUTES | COOK TIME | 10 MINUTES

The Ingredients 1150g turkey escalope ½tsp olive oil 2 unsmoked lean bacon rashers 3tbsp extra-light mayonnaise 6 wholemeal bread slices 1tsp wholegrain mustard Handful of rocket 1 large tomato, sliced

Instructions Brush the turkey escalope with the olive oil and grill for 3–4 min on each side until the turkey is cooked through, removing the bacon rashers once crisp.

In a small bowl, combine the mayonnaise and mustard Toast the bread until golden.

Spread half the mustard mayonnaise over 2 slices of toast, then top with the sliced turkey and the rocket.

Spread 2 more slices of toast with the remaining mustard mayonnaise, then put them on top of the rocket to form 2 sandwiches.

Top with the bacon and tomato Secure with cocktail sticks.

| NUTRITIONAL INFO 446kcal | Protein: 37g | Carbs: 55g | Fats: 11g SOURCE: HEALTHYFOOD.CO.UK

NOURISHING DINNERS

BEEF BURGER & SWEET POTATO WEDGES

PREP TIME | 10 MINUTES | COOK TIME | 10 MINUTES

The Ingredients 500g sweet potatoes, cut into wedges 1tsp paprika 1 small carrot, finely grated 1 small red onion, finely grated

2tsp dijon mustard 200g asparagus 100g cherry tomatoes, halved 2tbsp chopped leaf parsley 2 wholegrain bread buns 60g baby spinach, to serve

Instructions Heat the oven to 190ºC. Line a large baking tray with baking paper. Put the sweet potato wedges on the tray, spray with oil and sprinkle with

| NUTRITIONAL INFO 381kcal | Protein: 34g | Carbs: 39g | Fats: 8g SOURCE: HEALTHYFOOD.CO.UK

paprika. Bake for 35–40 min, turning once, until tender.

Meanwhile, combine the mince, carrot, onion and mustard in a large bowl. Season with black pepper, then shape into 4 x 2cm-thick burgers.

Set a griddle pan over a medium-high heat.

Lightly spray the burgers and asparagus with oil.

Add the burgers to the pan and cook for 4–5 min on each side or until lightly charred and cooked through.

Add the asparagus to the pan and cook for 2 min on each side or until just tender.

Cut the asparagus into 1cm pieces and combine in a bowl with the tomatoes, parsley and black pepper .Top each roll half with spinach, a burger and some salsa. Serve with the wedges.

CHICKPEA, LENTIL AND SPINACH CURRY

PREP TIME | 5 MINUTES | COOK TIME | 35 MINUTES

The Ingredients 1/2 large onion 1 clove garlic

400g diced tomatoes (1 can)

1 chili optional, can also use

1/4 cup red lentils

more if you prefer hotter 1 tsp ground cumin 1 tsp ground coriander

1 cup water 60g spinach 2 tbsp cilantro approx,

1 can chickpeas

roughly chopped

Instructions Dice the onion relatively finely and finely chop the garlic, ginger and chili, if using.Heat a little oil in a pan (around 1tbsp, not olive oil - vegetable or

| NUTRITIONAL INFO 474kcal | Protein: 26g | Carbs: 83g | Fats: 6g SOURCE: CAROLINESCOOKING.COM

other unflavored is better) and add the onion.

Cook for around 3-5 minutes until starting to soften.

Add the garlic, ginger and chili, if using, and cook for another minute or two.

Add the cumin and coriander and stir in, cook a minute then add the drained chickpeas, tomatoes, lentils and water.

Stir well then bring to a boil.

Cover, reduce the heat to a gentle simmer and leave to cook until the lentils have cooked, around 25 minutes, stirring now and then to avoid it sticking too much.

While the lentils are cooking, chop the spinach relatively small and roughly chop the cilantro.

When the lentils are cooked, add both to the pan, stir in and cook a minute until they have wilted down then serve. Can be made ahead and stored a day or two in the fridge.

EASY CHICKEN FAJITAS PREP TIME | 15 MINUTES | COOK TIME | 10 MINUTES

The Ingredients 2 large chicken breasts, finely sliced 1 red onion, finely sliced 1 red pepper, sliced 1 red chilli, finely sliced (optional) To serve 6 medium tortillas bag mixed salad 230g tub fresh salsa

For the marinade 1 heaped tbsp smoked paprika 1 tbsp ground coriander pinch of ground cumin 2 medium garlic cloves, crushed 4 tbsp olive oil 1 lime, juiced 4-5 drops Tabasco

Instructions Heat oven to 200C/180C fan/gas 6 and wrap 6 medium tortillas in foil.

Mix 1 heaped tbsp smoked paprika, 1 tbsp ground coriander, a pinch of ground cumin, 2 crushed garlic cloves, 4 tbsp olive oil, the juice of 1 lime and 4-5 drops Tabasco together in a bowl with a big pinch each of salt and pepper.

Stir 2 finely sliced chicken breasts, 1 finely sliced red onion, 1 sliced red pepper and 1 finely sliced red chilli, if using, into the marinade.

Heat a griddle pan until smoking hot and add the chicken and marinade to the pan. Keep everything moving over a high heat for about 5 mins using tongs until you get a nice charred effect.

If your griddle pan is small you may need to do this in two batches.

To check the chicken is cooked, find the thickest part and tear in half – if any part is still raw cook until

| NUTRITIONAL INFO 361kcal | Protein: 20g | Carbs: 39g | Fats: 13g SOURCE: BBCGOODFOOD.COM

done.

Put the tortillas in the oven to heat up and serve with the cooked chicken, a bag of mixed salad and one 230g tub of fresh salsa.

GARLIC MUSHROOM AND SPINACH PIZZA

PREP TIME | 5 MINUTES | COOK TIME | 20 MINUTES

The Ingredients 1 container whole wheat pizza dough 200g spinach leaves 3 garlic cloves 150g cup dairy-free cream cheese

1 tbsp olive oil 150g mushrooms Pine Nuts (optional topping)

Instructions Heat oven to 200C Roll out pizza dough with rolling pin and place onto a baking sheet lined with parchment paper.

Bring salted water to boil in a pot, add spinach and cook for 1-2 minutes until it starts to wilt. Then squeeze the spinach well and chop.

Heat up a little oil in a small pan and roast garlic for 30s while stirring, gradually add the cream cheese along with the spinach and season with salt and pepper to taste. Stir to combine.

Spread the spinach cream mixture over your pizza dough, and sprinkle additional cheese on top if you're inclined.

Bake the pizza for about 10-15 minutes until cheese is melted.

Simultaneously, fry the mushrooms in a pan with some oil for 6-8 minutes until golden browned and add a little salt to taste.

Take the pizza out when it's ready and top with pine nuts if you're inclined.

| NUTRITIONAL INFOÂ 143kcal | Protein: 3g | Carbs: 19.5g | Fats: 6g SOURCE: BIANCAZAPATKA.COM

SIMPLE STIR FRY PREP TIME | 20 MINUTES | COOK TIME | 10 MINUTES

The Ingredients 500g vegetables such as

1½ tbsp reduced salt soy

carrots, baby corn, broccoli, courgettes, red peppers

sauce 2 tbsp sweet chilli sauce

and cabbage or pak choi 1 tbsp rapeseed oil

(optional) 200g cooked prawns,

1 garlic clove, sliced 1cm fresh ginger, grated

salmon (flaked) or chicken breast (shredded)200g egg noodles, cooked

Instructions Finely chop or slice the vegetables into pieces roughly the same size.

Slice the carrots diagonally, slice the baby corn, cut the broccoli into small florets, then slice the stem, and finely slice the peppers, cabbage or pak choi.

Heat the oil in a large frying pan or wok, then fry the garlic and ginger for 1 min.

Add the veg and toss to coat.

Fry for 2-3 mins, then add the soy sauce and chilli sauce, if using, and mix well.

Cook for 2-3 mins more until the veg is tender. Stir in the prawns, salmon or chicken and heat through.

Serve over the noodles.

| NUTRITIONAL INFO 193kcal | Protein: 14g | Carbs: 23g | Fats: 4g SOURCE: BBCGOODFOOD.COM

FIT SNACKS

CHEESY POPCORN PREP TIME | 2 MINUTES | COOK TIME | 5 MINUTES

The Ingredients 4 cups hot air-popped popcorn ½ cup freshly grated Parmesan cheese Cayenne pepper, to taste

Instructions Toss popcorn with Parmesan and cayenne pepper to taste.

| NUTRITIONAL INFO 73kcal | Protein: 3.9g | Carbs: 7.7g | Fats: 3.2g SOURCE: EATINGWELL.COM

INSTANT FROZEN BERRY YOGURT

PREP TIME | 2 MINUTES | COOK TIME | 0 MINUTES

The Ingredients 250g frozen mixed berry 250g 0%-fat Greek yogurt 1 tbsp honey or agave syrup

Instructions

Blend berries, yogurt and honey or agave syrup in a food processor for 20 seconds, until it comes together to a smooth ice-cream texture. Scoop into bowls and serve.

| NUTRITIONAL INFO 70kcal | Protein: 7g | Carbs: 10g | Fats: 7g SOURCE: BBCGOODFOOD.COM

CARROTS AND HUMMUS PREP TIME | 1 MINUTES | COOK TIME | 0 MINUTES

The Ingredients 2 tbsp hummus 1 cup of baby carrots

Instructions Dip carrots into hummus and enjoy!

| NUTRITIONAL INFOÂ 136kcal | Protein: 4g | Carbs: 25g | Fats: 3.g

SOURCE: EATTHISMUCH.COM

PEANUT BUTTER PROTEIN COOKIES

PREP TIME | 5 MINUTES | COOK TIME | 6 MINUTES

Ingredients 1/2 cup peanut butter 1/4 cup light brown sugar 1/4 teaspoon kosher salt 1 large egg 1 large egg white 1/2 teaspoon pure

1/4 teaspoon baking soda 1/2 cup vanilla whey protein powder 2 tablespoons coconut flour 3 tablespoons mini chocolate chips

vanilla extract

Instructions Preheat the oven 350 degrees F, line a baking sheet with parchment paper.In a medium bowl, combine the peanut butter, sugar, salt, eggs, and vanilla extract. Mix briskly until ingredients are well blended.

Sprinkle the baking soda over the top.

With a rubber spatula, work in the protein powder and flour until well combined. Fold in chocolate chips.

With a small spoon, portion the cookie dough by tablespoonfuls and drop onto your prepared baking sheet (you will have 12 to 14 cookies total).

With your fingers, gently flatten the tops of the cookies, Bake for 5 to 6 minutes, until the edges are barely golden brown and dry to the touch but the middles seem fairly doughy.

Place the cookie sheet on a wire rack and allow the cookies to cool on the baking sheet for 3 minutes before transferring them directly to the wire rack to finish cooling.

| NUTRITIONAL INFO 112kcal | Protein: 7g | Carbs: 8g | Fats: 6g SOURCE:

MINI HEALTHY BITES PREP TIME | 5 MINUTES | COOK TIME | 5 MINUTES

Ingredients 1 cup oatmeal 1/2 cup peanut butter or other nut butter 1/4 cup honey or other sticky sweetener 1/4 tsp cinnamon 1 tsp vanilla extract 1/4 cup dried cherries or other dried fruit 1/4 cup chocolate chips optional

Instructions In a large bowl, combine all ingredients. If the mixture seems to dry, add extra honey or maple syrup (1 Tbsp at a time). If it seems too wet add a bit more oatmeal (1 Tbsp at a time).

Place the bowl in the fridge for 30 minutes. This will help the bites stick together when you roll them.

Scoop out about 1-tablespoon chunks and roll into the shape of a 1-inch ball. Repeat until batter is gone.

You should end up with about 15 snack bites.

| NUTRITIONAL INFO 103kcal | Protein: 3g | Carbs: 11g | Fats: 5g SOURCE: WELLPLATED.COM