Ian Orban

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Helping busy people lose fat & feel confident without extreme dieting or punishing workouts 🫶
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We develop personalised, comprehensive and informed exercise and nutrition programmes to help people achieve and maintain their fitness goals.

03/11/2026

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🍪 Cottage Cheese Cookie Dough

Recipe (8 servings)
📊 Macros
Per serving: 325 kcal | 19g Protein | 21g Carbs | 20g Fat

🍪 Ingredients
🧀 450g low fat cottage cheese 🍯 60g sugar free maple syrup 🍦 2 tsp vanilla extract 🌰 200g almond flour 🥄 60g vanilla protein powder 🍫 170g dark chocolate chips

👨‍🍳 Method
1. Add the cottage cheese, maple syrup and vanilla extract to a blender and blend until completely smooth and creamy.
2. Transfer to a mixing bowl and add the almond flour and vanilla protein powder.
3. Mix until you have a thick cookie dough consistency.
4. Fold through the chocolate chips until evenly spread.
5. Chill in the fridge until firm.
6. Divide into 8 servings.

Credit: Jake Cohen

28/10/2026

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🍗 Chicken Bacon Ranch Smash and Scoop

Recipe (4 servings)

📊 Macros
Per serving: 260 kcal | 34g Protein | 4g Carbs | 12g Fat

🍗 Ingredients
🥚 6 hard boiled eggs 🍗 250g chicken breast 🥓 5 rashers streaky bacon 🥛 80g 0% Greek yoghurt 🥄 100g light mayo 🧀 2 tbsp Parmesan 🥄 1 tsp Dijon mustard 🌿 2 tbsp fresh chopped parsley 🌿 2 tbsp chopped chives 🧄 Garlic powder, onion powder and black pepper to taste 🧂 Salt to taste

👨‍🍳 Method
1. Slice the chicken breasts in half and air fry at 200°C for 12 to 15 minutes until cooked through, then chop.
2. Cook the bacon until crispy and chop it up.
3. Hard boil the eggs, cool them under cold water and peel.
4. Add the eggs to a bowl and smash them up with a fork.
5. Add the chicken, bacon, Greek yoghurt, mayo, Parmesan, Dijon and all the seasoning.
6. Mix everything together until combined but still a bit chunky.
7. Fold through the fresh parsley and chives.

Credit:

26/10/2026

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🌮 Smash Burger Tacos

For the newer people who might have missed this banger. I still make these all the time and they are so tasty. 270 calories and 23g of protein each.

Recipe (per taco)

📊 Macros

Per taco:
270 kcal | 23g Protein

🌮 Ingredients

🥩 80g lean steak mince
🌯 1 mini tortilla
🥬 10g shredded lettuce
🥒 15g gherkins or onions
🧀 1 to 2 cheese slices
🥄 5g burger sauce

👨‍🍳 Method

1. Press the mince firmly into the tortilla and season with salt and pepper.
2. Drop it mince side down into a hot pan for 3 to 5 minutes.
3. Flip it over, add your cheese and let it melt.
4. Once golden, take it out and top with lettuce, gherkins and burger sauce.
5. Repeat for as many as your macros allow.

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Credit:

21/10/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯

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🍛 Chicken Curry Meal Prep

One of my most viewed videos and for good reason. Amazing recipe and great to prep for the week. 44g of protein a serving.

Recipe (4 servings)

📊 Macros

Per serving:
460 kcal | 44g Protein | 49g Carbs | 9g Fat

🍛 Ingredients

🍗 600g chicken breast, diced
🍚 200g basmati rice, uncooked
🧅 1 onion, thinly sliced
🫑 1 red pepper, diced
🟢 100g frozen peas
🥥 100ml light coconut milk
🥣 300ml chicken stock
🥛 150g 0% fat Greek yoghurt
🫒 1 tbsp olive oil
🌿 1 tsp garam masala
🌿 1 tsp ground cumin
🌿 ½ tsp turmeric
🌶️ 1 tsp paprika
🌶️ ½ tsp chilli powder
🧂 Salt and pepper to taste

👨‍🍳 Method

1. Heat the olive oil in a large pan and cook the onion until soft.
2. Add the diced chicken and brown it off.
3. Stir in the garam masala, cumin, turmeric, paprika, chilli powder, salt and pepper and cook for a minute.
4. Add the red pepper, chicken stock and coconut milk, then bring to a simmer.
5. Let it reduce for 15 to 20 minutes until the sauce thickens and the chicken is cooked through.
6. Stir through the peas and cook for another few minutes.
7. Take it off the heat and stir in the Greek yoghurt. Keep the heat low here or it will split.
8. Cook the rice to packet instructions and divide between 4 containers with the curry on top.

Macros are my estimate since the original didn’t include them.

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Credit: gym training

19/10/2026

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🍪 Chocolate Chip Chickpea Cookies

Easy little snack to prep for the week.

Recipe (12 cookies)
📊 Macros
Per cookie: 91 kcal | 5g Protein | 9g Carbs | 3g Fat
🍪 Ingredients
🫘 600g chickpeas, drained 🥜 40g smooth peanut butter 🍯 20g honey 🍦 1 tsp vanilla extract 🥄 1 tsp baking powder 🍫 30g sugar free chocolate chips

👨‍🍳 Method
1. Preheat your oven to 180°C and line a baking tray with baking paper.
2. Add the chickpeas, peanut butter, honey, vanilla and baking powder to a blender or food processor.
3. Blend until you have a smooth, thick cookie dough.
4. Fold through the chocolate chips.
5. Divide into 12 cookies on the lined tray, shaping and slightly flattening each one.
6. Bake for 15 to 20 minutes until lightly golden on top.
7. Let them cool before eating. They firm up as they cool.

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Credit: Marco Rossi | Wellness Private Chef

14/10/2026

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🍕 One Pan 99g Protein Chicken Pizza

99g of protein!!!
Recipe (2 servings)

📊 Macros
Whole pizza: 808 kcal | 99g Protein | 39g Carbs | 29g Fat

Half pizza: 404 kcal | 50g Protein | 20g Carbs | 15g Fat

🍕 Ingredients
🥚 4 whole eggs 🍗 250g lean chicken mince 🌾 30g whole wheat flour 🍅 80g pizza sauce 🧀 50g shredded mozzarella 🧂 1 tsp salt 🌿 2 tsp pizza seasoning

👨‍🍳 Method
1. Add the eggs, chicken mince, flour, salt and pizza seasoning to a pan and mix everything together.
2. Spread it evenly across the pan, cover and cook over medium heat for around 10 minutes until the base is golden and firm enough to flip.
3. Carefully flip the whole thing over.
4. Spread over the pizza sauce and top with the mozzarella.
5. Cover again and cook on low until the cheese is melted and the chicken is cooked through.
6. Slice and serve.
7.
Throw on whatever toppings you like. Mushrooms, jalapeños, chilli, extra veg all work.

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Credit: Ganesh mehta

12/10/2026

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🌶️ Air Fryer Chicken Fajita Bowls

Chuck everything together, whack it in the air fryer, serve over rice or any starch of your choice and boom you are done!

Recipe (4 servings)
📊 Macros
Per serving: 575 kcal | 55g Protein | 65g Carbs | 10g Fat

🌶️ Ingredients
🍗 900g chicken breast, diced 🫑 1 red pepper, diced 🫑 1 yellow pepper, diced 🫑 1 orange pepper, diced 🫑 1 green pepper, diced 🧅 1 medium red onion, diced 🌿 2 packets fajita seasoning 🍋 1 tbsp fresh lime juice 💨 Cooking spray 🍚 250g dry white rice

👨‍🍳 Method
1. Dice the chicken, peppers and red onion and chuck the lot into a large bowl.
2. Add the fajita seasoning and lime juice and mix until everything is coated.
3. Lightly spray the air fryer basket, add the chicken and veg and air fry at 200°C for 16 to 18 minutes, tossing halfway through.
4. Make sure the chicken is completely cooked through before serving.
5. Cook the rice to packet instructions while that’s going.
6. Divide the rice between 4 bowls and pile the fajita chicken and veg on top.

Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊

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Credits: Samuel Benjamin

07/10/2026

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🌯 High Protein Buffalo Chicken Burritos

43g of protein for 305 calories and it makes eight burritos in about 20 minutes. Prep these on a Sunday and lunch is sorted for the whole week.
Recipe (8 burritos)

📊 Macros
Per burrito: 305 kcal | 43g Protein | 17g Carbs | 6g Fat

🌯 Burritos
🍗 900g shredded chicken breast 🌶️ 120ml buffalo sauce 🧀 120g low fat cream cheese 🥛 240g fat free Greek yoghurt 🧀 100g low fat cheddar 🌯 8 low calorie tortillas

🥛 High Protein Ranch
🧀 120g cottage cheese, blended smooth 🥛 120g fat free Greek yoghurt 💧 60ml water to thin 🌿 1 ranch seasoning packet

👨‍🍳 Method
1. Cook and shred your chicken breast.
2. Mix the shredded chicken with the buffalo sauce, cream cheese, Greek yoghurt and cheddar until everything is coated.
3. Blend the cottage cheese until completely smooth, then mix with the Greek yoghurt, ranch seasoning and water until you get the consistency you want.
4. Divide the chicken mixture evenly between the eight tortillas.
5. Roll them up, tucking the sides in as you go.
6. Toast in a dry pan or air fryer until golden and crispy on the outside.
7. Serve with the high protein ranch for dipping.
8.
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊

Credits: Hunter Micheletto

05/10/2026

🍚 3 Minute Microwave Fried Rice

Quick, easy, tasty! What more do you want!!

Recipe (1 serving)
📊 Macros
Per serving: 374 kcal | 20g Protein | 42g Carbs | 14g Fat

Ingredients
🍚 120g microwave basmati rice 🥚 2 eggs 🥢 5ml soy sauce 🍅 15g reduced sugar tomato sauce 🧀 15g shredded mozzarella

Optional: 🌰 Sesame seeds 🌶️ Fresh chilli

👨‍🍳 Method
1. Mix the rice with the soy sauce and tomato sauce.
2. Crack the eggs over the top.
3. Sprinkle over the mozzarella.
4. Microwave for 3 minutes, or until the eggs are cooked how you like them.
5. Finish with sesame seeds and fresh chilli.

Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊

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Credit: moon_can_cook

30/09/2026

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🥚 Spicy Chipotle Egg Salad

Egg salad with a proper kick. Cottage cheese does the heavy lifting on the protein and the chipotle paste stops it being boring. Great on toast, in a wrap, or just scooped straight out the bowl.

Recipe (2 servings)
📊 Macros
Per serving: 306 kcal | 26g Protein | 10g Carbs | 18g Fat

Ingredients
🥚 6 hard boiled eggs 🧀 100g cottage cheese 🥄 30g light mayo 🫑 1 roasted red pepper 🌶️ 1 tsp chipotle paste 🍋 Juice of half a lemon 🌶️ 1 tsp paprika 🧂 1 tsp salt 🧂 1 tsp pepper 🔥 ½ tsp chilli flakes (optional) 🍯 1 tsp maple syrup 🌿 2 tbsp chopped chives or parsley

👨‍🍳 Method
1. Hard boil the eggs, cool them under cold water and peel.
2. Roughly chop the roasted red pepper.
3. Add the eggs to a bowl and smash them up with a fork.
4. Add the cottage cheese, mayo, chipotle paste, lemon juice, maple syrup and all the seasoning.
5. Mix everything together until well combined but still a bit chunky.
6. Fold through the red pepper and fresh herbs.
7.
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊

Comment INFO below for the free calculator 👇

Credits:

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https://ianorban.com/macro-calculator/

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