PWRecipes That SlapFat Loss Starter Kit

Fat Loss Starter Kit · Recipe book

Recipes That Slap

High-protein fat loss meals you'll actually make and stick to. Every one is under 500 calories.

20recipes
<500calories each
23–40gprotein each
5–30minutes
Paddy Watts

Before you begin

Hey, I'm Paddy.

I believe anyone can build the body they want with the right knowledge, good food and consistent effort. My job is to make that simple and sustainable, and it starts with how you eat.

After 6+ years of coaching and more than 5,000 in-person sessions, I've seen every approach to fat loss. Nothing worked long term until I stopped overcomplicating it and focused on three things: high-protein meals, sensible portions and consistency.

Every recipe here is high in protein, under 500 calories and easy to make, so you stay on track without feeling restricted. Getting in shape isn't about being perfect. It's about showing up and fuelling your body well.

The magic isn't in one meal. It's in what you do, day after day. — Paddy

115g+Protein, built inPick any breakfast, lunch, dinner and snack from this book and you'll get at least 115g of protein that day.
1,300–1,700Calories for a full dayThat same four-meal day lands between about 1,300 and 1,700 calories. Check it against your own number from the kit.
80/20Room for the good stuffKeeping meals under 500 leaves space for a glass of wine or a bit of chocolate, which the kit plans in on purpose.

Contents

Pick a meal

Breakfast

Lunch

Dinner

Snacks

Strawberry Cheesecake Overnight Oats

Breakfast5 min + overnight

Strawberry Cheesecake Overnight Oats

Calories
410
Protein
34g
Carbs
48g
Fat
7g

Ingredients

  • 40g oats
  • 150g 0% Greek yoghurt
  • 1 scoop strawberry protein
  • 100g strawberries
  • 5g chia seeds

Method

  1. Mix the oats, protein, chia seeds and yoghurt in a jar.
  2. Top with chopped strawberries.
  3. Chill overnight.
Chocolate Banana Overnight Oats

Breakfast5 min + overnight

Chocolate Banana Overnight Oats

Calories
410
Protein
35g
Carbs
48g
Fat
7g

Ingredients

  • 40g oats
  • 1 scoop chocolate whey
  • 150g Greek yoghurt
  • 1 small banana
  • 5g cocoa powder

Method

  1. Mix the oats, yoghurt, whey and cocoa in a jar.
  2. Top with sliced banana.
  3. Chill overnight.
Blueberry Protein Oats

Breakfast7 min

Blueberry Protein Oats

Calories
395
Protein
32g
Carbs
52g
Fat
6g

Ingredients

  • 40g oats
  • 1 scoop vanilla whey
  • 150ml almond milk (or milk of choice)
  • 100g blueberries
  • 1 tsp honey

Method

  1. Cook the oats in the milk until soft.
  2. Let it cool slightly, then stir in the whey.
  3. Top with blueberries and honey.
Egg & Avocado Bagel Thin

Breakfast7 min

Egg & Avocado Bagel Thin

Calories
390
Protein
28g
Carbs
32g
Fat
12g

Ingredients

  • 1 bagel thin
  • 1 egg, poached
  • 50g avocado
  • Handful of spinach

Method

  1. Toast the bagel thin.
  2. Mash the avocado onto the base.
  3. Top with spinach and the poached egg.
Cheesy Spinach Egg Muffins

Breakfast15 min

Cheesy Spinach Egg Muffins

Calories
210
Protein
24g
Carbs
6g
Fat
9g

Ingredients

  • 3 egg whites
  • 1 whole egg
  • Peppers, onion and spinach, chopped
  • 20g reduced-fat cheddar, grated

Method

  1. Whisk the eggs with the veg and cheese.
  2. Pour into a muffin tray.
  3. Bake at 180°C for 15 minutes.
Beef Burrito Bowl

Lunch15 min

Beef Burrito Bowl

Calories
470
Protein
40g
Carbs
48g
Fat
11g

Ingredients

  • 100g lean beef mince
  • 100g brown rice (cooked weight)
  • 50g salsa
  • Lettuce and peppers
  • Paprika, cumin and chilli powder

Method

  1. Cook the rice as per the packet.
  2. Brown the mince in a pan for 8–10 minutes.
  3. Season with paprika, cumin and chilli powder.
  4. Slice the peppers and sauté for 3–4 minutes.
  5. Fill a bowl with rice, beef, lettuce and peppers.
  6. Top with salsa and serve hot.
Chicken Pasta Bake

Lunch25 min

Chicken Pasta Bake

Calories
480
Protein
40g
Carbs
50g
Fat
10g

Ingredients

  • 60g wholewheat pasta
  • 100g chicken breast
  • 50g passata
  • 20g mozzarella

Method

  1. Cook the pasta until al dente.
  2. Pan-fry the chicken with salt and pepper until cooked through, then slice.
  3. Mix the pasta, passata and chicken in an ovenproof dish.
  4. Top with the mozzarella.
  5. Bake at 200°C for 10–12 minutes and serve hot.
Greek Chicken Bowl

Lunch15 min

Greek Chicken Bowl

Calories
450
Protein
37g
Carbs
40g
Fat
12g

Ingredients

  • 100g chicken breast
  • 60g couscous
  • Cucumber and tomato
  • Tzatziki

Method

  1. Cover the couscous with boiling water and leave for 5 minutes.
  2. Grill the chicken for 10–12 minutes until cooked through, then slice.
  3. Chop the cucumber and tomato.
  4. Build the bowl: couscous, chicken, then veg.
  5. Top with tzatziki and serve fresh.
Prawn Stir-Fry

Lunch10 min

Prawn Stir-Fry

Calories
430
Protein
37g
Carbs
44g
Fat
9g

Ingredients

  • 120g prawns
  • 150g stir-fry veg
  • 60g rice noodles
  • Soy sauce
  • Sesame seeds (optional)

Method

  1. Cook the noodles as per the packet.
  2. Stir-fry the prawns in a wok for 2–3 minutes until pink.
  3. Add the veg and cook for another 4–5 minutes.
  4. Add the noodles and soy sauce and mix well.
  5. Serve straight away, topped with sesame seeds if you like.
Salmon Poke Bowl

Lunch5 min

Salmon Poke Bowl

Calories
480
Protein
35g
Carbs
42g
Fat
14g

Ingredients

  • 100g sushi-grade salmon
  • 100g rice (a microwave pouch is fine)
  • Edamame
  • Cucumber
  • Soy sauce

Method

  1. Cook the rice and let it cool slightly.
  2. Dice the salmon and toss it in soy sauce.
  3. Prepare the edamame and slice the cucumber.
  4. Fill a bowl with rice, salmon, edamame and cucumber.
  5. Drizzle with a little more soy sauce and serve chilled.
Beef Stir-Fry

Dinner12 min

Beef Stir-Fry

Calories
460
Protein
40g
Carbs
45g
Fat
12g

Ingredients

  • 120g lean beef strips
  • 150g mixed veg
  • 60g basmati rice (or a microwave pouch)
  • Soy sauce
  • 1 garlic clove
  • 1 tsp oil

Method

  1. Cook the rice for 10–12 minutes until fluffy, drain and set aside.
  2. Heat the oil in a wok over a high heat.
  3. Add the beef, season with salt and stir-fry for 3–4 minutes until browned.
  4. Add the chopped veg and garlic and cook for 4–5 minutes until just tender.
  5. Stir in the soy sauce and toss to coat.
  6. Serve over the rice.
Chicken Satay Bowl

Dinner12 min

Chicken Satay Bowl

Calories
470
Protein
38g
Carbs
45g
Fat
11g

Ingredients

  • 120g chicken breast
  • 60g rice (or a microwave pouch)
  • Light satay sauce
  • Broccoli
  • Chopped peanuts (optional)

Method

  1. Cook the rice and set aside.
  2. Dice the chicken and cook until browned.
  3. Steam the broccoli until tender.
  4. Stir the satay sauce through the chicken.
  5. Serve over rice with the broccoli, topped with peanuts if you have them.
Prawn & Broccoli Noodles

Dinner10 min

Prawn & Broccoli Noodles

Calories
440
Protein
38g
Carbs
42g
Fat
9g

Ingredients

  • 120g prawns
  • 150g broccoli
  • 60g rice noodles
  • Soy sauce

Method

  1. Cook the noodles as per the packet.
  2. Heat a wok and stir-fry the prawns for 2–3 minutes until pink.
  3. Add the broccoli and cook for another 4–5 minutes.
  4. Add the noodles and soy sauce and toss together.
  5. Cook for 2 more minutes until piping hot, then serve.
Honey Garlic Salmon

Dinner30 min

Honey Garlic Salmon

Calories
480
Protein
35g
Carbs
40g
Fat
15g

Ingredients

  • 120g salmon fillet
  • 1 tbsp honey soy glaze
  • 150g broccoli
  • 100g potato wedges

Method

  1. Preheat the oven to 200°C.
  2. Put the wedges in for 15 minutes.
  3. Brush the salmon with the glaze and add it to the tray alongside the wedges.
  4. Roast for 15–20 minutes until the salmon flakes and the wedges are crisp.
  5. Steam the broccoli while the salmon cooks.
  6. Serve the salmon with the wedges and broccoli.
BBQ Pulled Chicken Wrap

Dinner18 min

BBQ Pulled Chicken Wrap

Calories
450
Protein
38g
Carbs
41g
Fat
11g

Ingredients

  • 1 wrap
  • 100g chicken breast
  • 20g BBQ sauce
  • Coleslaw mix

Method

  1. Air-fry the chicken for 15–18 minutes until cooked through.
  2. Shred it with two forks.
  3. Mix the chicken with the BBQ sauce.
  4. Spread the coleslaw over the wrap.
  5. Add the BBQ chicken, roll tightly, slice and serve.
Protein Rice Krispie Bars

Snacks5 min + chilling

Protein Rice Krispie Bars

Calories
280
Protein
25g
Carbs
35g
Fat
6g

Ingredients

  • 30g Rice Krispies
  • 1 scoop protein powder
  • 50g honey
  • 20g peanut butter

Method

  1. Warm the honey and peanut butter in a pan until smooth.
  2. Stir in the protein powder until combined.
  3. Add the Rice Krispies and mix well.
  4. Press into a lined tray.
  5. Chill in the fridge, then slice into bars.
Smoked Salmon Wrap Bites

Snacks5 min

Smoked Salmon Wrap Bites

Calories
250
Protein
23g
Carbs
20g
Fat
7g

Ingredients

  • 1 wholemeal wrap
  • 60g smoked salmon
  • 20g light cream cheese
  • Rocket

Method

  1. Spread the cream cheese evenly over the wrap.
  2. Layer on the smoked salmon and rocket.
  3. Roll up tightly.
  4. Slice into pinwheels and serve chilled.
Protein Smoothie

Snacks5 min

Protein Smoothie

Calories
320
Protein
30g
Carbs
35g
Fat
6g

Ingredients

  • 1 scoop whey protein
  • 200ml almond milk
  • 1 banana
  • 10g peanut butter
  • Ice

Method

  1. Add everything except the ice to a blender.
  2. Blend on high until smooth and creamy.
  3. Pour into a glass over ice.
Almond Protein Balls

Snacks5 min + 30 min chilling

Almond Protein Balls

Calories
280
Protein
23g
Carbs
28g
Fat
4g

Ingredients

  • 1 scoop protein powder
  • 40g ground oats
  • 20g powdered peanut butter
  • 5g cacao
  • Pinch of salt
  • 10g honey
  • Splash of vanilla
  • 25ml almond milk

Method

  1. Mix the dry ingredients: protein, oats, peanut butter powder, cacao and salt.
  2. Stir in the honey and vanilla.
  3. Add the milk a little at a time until it comes together like cookie dough, not crumbly.
  4. Roll into balls and chill for 30 minutes.
Overnight Protein Chia Pudding

Snacks5 min + overnight

Overnight Protein Chia Pudding

Calories
260
Protein
23g
Carbs
28g
Fat
6g

Ingredients

  • 25g chia seeds
  • 200ml almond milk
  • 1 scoop protein powder
  • Berries to top

Method

  1. Mix the chia seeds, milk and protein powder in a jar.
  2. Stir well so it does not clump.
  3. Chill overnight, or for at least 4 hours.
  4. Top with berries and serve.

Want this built around your week?

These 20 recipes prove fat loss doesn't have to mean bland food, restriction or confusion.

Your Starter Kit includes a 30-minute Personal Plan Call with me. Bring your favourite recipes from this book and we'll fit them into your days, your portions and your targets.