Quick Meals & Food Hacks

Updated: Mar 31, 2021

Genius is the ability to independently arrive at and understand concepts that would normally have to be taught by another person. - Emmanuel Kant


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  • The whole key to this article…..

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  • What will help you the most is…….

Get the right tools and keep your jars and fridge STOCKED!


Ingredients Required:

  • Eggs

  • HCP protein (vegan protein)

  • Tuna

  • Packaged Salad

  • Nuts & seed mix

  • Berries + frozen berries

  • Coconut yoghurt + normal yoghurt

  • Smoked or canned salmon

  • Rice varieties go to asian store

  • Sweet potato or potato

  • Puffed rice, amaranth or millet

  • Dark chocolate

  • Chia Seeds

  • Manuka honey

  • Cacao nibs

  • Ceylon Cinnamon

  • Cacao Powder

  • Pumpkin seeds

Most Helpful Tools:

  1. Jars and storage options

Other Helpful Tools:

  • Bowls

  • Blender

  • Microwave

  • Frypan

  • Chopping board

  • Knife


3 Simple As Recipes

One: Smoothie Bowl

Step One: Blend all together

  • Large handful of frozen berries

  • Milk of choice

  • Greek yoghurt

  • Spinach

  • HCP Protein

  • Organic ceylon cinnamon

  • Coconut oil

Step Two: Add these ingredients on top

  • Manuka honey

  • Cacao nibs

  • Chia Seeds

  • Fresh berries

  • Pumpkin seeds

Note* This is the deluxe recipe for simples you can literally add frozen berries a serve of protein together and mash them up so they taste incredible and add a little greek yoghurt, coconut oil and chia seeds on top


Two: Tuna or Salmon Salad + Egg


  • Avocado

  • Egg

  • Celtic salt

  • Vinegar

  • Spinach

  • Cucumber

  • Capsicum

  • Can of tuna, salmon or smoked salmon

  • Extra virgin cold-pressed olive oil


  1. Mash ½ avocado with celtic salt and vinegar

  2. Fry egg or boil egg in water in the microwave or put the egg in the kettle and boil the kettle 3-4 times.

  3. Slice veggies and put them on plate or bowl first stir in olive oil, vinegar + salt

  4. Mash tuna and egg together with celtic salt on one side of the bowl

  5. Add avocado mash on the other

Note* this is the deluxe recipe feel free to just mash avocado, add tuna and boiled egg, mash all together with celtic salt and either lime or vinegar for simples

Note* You can add sourdough bread or rice cakes in here to spice things up.


Three: Yoghurt Bowl

Step One: Look for grass-fed local high probiotic local yoghurt

Step Two: Mix in

  • Special Yoghurt

  • HCP Protein

  • Walnuts

  • Fresh berries

  • Pumpkin Seeds

  • Chia Seeds

  • Ceylon Cinnamon

  • Few pieces of extra dark chocolate (85% +)

Carbohydrate Hacks:

  1. Microwave your sweet potatoes

  2. Use puffed rice + puffed amaranth

  3. Buy your rice from Asian stores cost $1-$3

  4. Use organic rice noodles



If you read this I hope you make the best decisions to be the ultimate version of yourself.

If you would. like to learn more please email me at boutcore@gmail.com

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