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JOHN MEADOWS
A Story of Hope
Remembering John
John's Blog
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In the News
Articles by John
MDD TEAM
Mary Meadows
Cris Edmonds
Andrew Berry
RJ Fisher
Noah Klein
Zach Trowbridge
THE BASICS
Q&A
Basic Topics
Recovery
Nutrition Basics
Training Basics
Training by Bodypart
Recipes
Interviews & Podcasts
MEMBERS-ONLY
Topics of Interest
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Elissa Jewell

Check out Elissa's E-Books ..

Wheys, Bars and Desserts
Learn how to use your protein supplement to make puddings, cakes, protein bars and more. All recipes are high protein and this eBook provides a mix between lower and higher carbs and fats. https://directionalstrength.com/product/wheys-bars-desserts-ebook/

MASSive
These recipes are ideal for a bulking, balanced maintenance phase or used as highly nutritious peri-workout meals. MASSive includes recipes for all of your main meals, plus some sweet options. https://directionalstrength.com/product/massive-ebook/

Red Pepper Sauce with Steak and Egg

by Elissa Jewell on January 1, 2025

Ingredients ½ roasted red pepper, skin off and seeded 2 teaspoons tomato paste Cumin, paprika and cardamom 1 egg 100g raw steak Method Blend together all of the ingredients up to the egg and steak and season well. Cook the egg and steak as per normal before layering the egg upon the steak and then […]

Ingredients ½ roasted red pepper, skin off and seeded 2 teaspoons tomato paste Cumin, paprika and cardamom 1 egg 100g raw steak Method Blend together all of the ingredients up to the egg and steak and season well. Cook the egg and steak as per normal before layering the egg upon the steak and then […]


Breakfast Pizza Pancake

by Elissa Jewell on December 6, 2024

This meal is nutrient dense, filling, quick and easy to make with a lot of options for customization.

This meal is nutrient dense, filling, quick and easy to make with a lot of options for customization.


Beetroot, Pear & Goat’s Cheese Salad

by Elissa Jewell on February 3, 2024

This very simple to make, low calorie side dish is perfect paired with any kind of white or red meat. The warm pear and beetroot melt the goats cheese and make a creamy “dressing,” but without adding too much fat, and the combination of textures makes this far riches than it’s calorie density implies. Ingredients […]

This very simple to make, low calorie side dish is perfect paired with any kind of white or red meat. The warm pear and beetroot melt the goats cheese and make a creamy “dressing,” but without adding too much fat, and the combination of textures makes this far riches than it’s calorie density implies. Ingredients […]


Hasselback Potatoes with Jalapeno Salsa Verde

by Elissa Jewell on November 18, 2022

Potatoes and greens made a bit fancy! These are easily made in bulk and take under 10 minutes to prep.

Potatoes and greens made a bit fancy! These are easily made in bulk and take under 10 minutes to prep.


Roasted Garlic Sauce

by Elissa Jewell on October 21, 2022

Super low calorie but very high in flavour, this sauce is perfect for meat, vegetables, salads and anything that needs a bit of garlic and zest! (So, everything.)

Super low calorie but very high in flavour, this sauce is perfect for meat, vegetables, salads and anything that needs a bit of garlic and zest! (So, everything.)


Beef Bifteki

by Elissa Jewell on December 1, 2021

A low carb, versatile Greek meatball dish which is easy to make in bulk

A low carb, versatile Greek meatball dish which is easy to make in bulk


Roasted Capsicum Dip

by Elissa Jewell on November 3, 2021

Amazing! Low Fat, High Protein Roasted Capsicum Dip. You will Love this!!

Amazing! Low Fat, High Protein Roasted Capsicum Dip. You will Love this!!


Beetroot Dip

by Elissa Jewell on October 5, 2021

This is a lower calorie, lower fat version of a beetroot dip which uses quark instead of cream cheese to get a creamy texture. This goes really well with eggs for breakfast, with any kind of red meat as an accompaniment or as a dip on it’s own with veggies.
Will last for about 2-3 days in the fridge.

This is a lower calorie, lower fat version of a beetroot dip which uses quark instead of cream cheese to get a creamy texture. This goes really well with eggs for breakfast, with any kind of red meat as an accompaniment or as a dip on it’s own with veggies.
Will last for about 2-3 days in the fridge.


Baked Chicken Tenders

by Elissa Jewell on September 2, 2021

This recipe is for comfort food turned high protein, lower carb and fat. If you’re craving nuggets or fried chicken, give it a try instead. The recipe is for 2 servings however you can increase / decrease the serving sizes as needed.

This recipe is for comfort food turned high protein, lower carb and fat. If you’re craving nuggets or fried chicken, give it a try instead. The recipe is for 2 servings however you can increase / decrease the serving sizes as needed.


Almond, Caramel and Banana French Toast

by Elissa Jewell on July 1, 2021

This is a really quick, delicious and easy recipe that gives you half your dietary fibre and 20% of your potassium needs. The addition of a little bit of fat from the nuts and the high fibre content means it will digest much slower, which is perfect for a pre workout meal about 1-2 hours prior to training.

This is a really quick, delicious and easy recipe that gives you half your dietary fibre and 20% of your potassium needs. The addition of a little bit of fat from the nuts and the high fibre content means it will digest much slower, which is perfect for a pre workout meal about 1-2 hours prior to training.


Creole Shrimp

by Elissa Jewell on May 1, 2021

This dish is super low fat and very versatile.
The nutrition information provided is only for the shrimp sauce and doesn’t include anything else you might serve it with. If you used cauliflower rice this would be a really filling, high fibre, low fat and lower carb meal for less than 250 calories, perfect for contest prep if you have very low calories.

This dish is super low fat and very versatile.
The nutrition information provided is only for the shrimp sauce and doesn’t include anything else you might serve it with. If you used cauliflower rice this would be a really filling, high fibre, low fat and lower carb meal for less than 250 calories, perfect for contest prep if you have very low calories.


Chocolate Fudge Protein Mug Cake

by Elissa Jewell on April 1, 2021

Chocolate Fudge Protein Mug Cake
A really quick and simple way to get in a sweet “treat,” except if has up to 45g of protein and very little carbs or sugar.

Chocolate Fudge Protein Mug Cake
A really quick and simple way to get in a sweet “treat,” except if has up to 45g of protein and very little carbs or sugar.


Roasted Capsicum, Bean & Ham

by Elissa Jewell on January 1, 2021

If you need something warming and nourishing to do with your leftover Christmas ham, then this recipe will give you a bucketload of nutrients with a lot of fibre and very little fat.

If you need something warming and nourishing to do with your leftover Christmas ham, then this recipe will give you a bucketload of nutrients with a lot of fibre and very little fat.


Spanish Rice w/ Prawns

by Elissa Jewell on December 1, 2020

Spanish Rice w/ Prawns

Spanish Rice w/ Prawns


Warm Potato Salad

by Elissa Jewell on November 8, 2020

This potato salad is a great way to get your veggies and starches in and will work well if you cook it in bulk.

This potato salad is a great way to get your veggies and starches in and will work well if you cook it in bulk.


Butter Chicken

by Elissa Jewell on October 3, 2020

I’ve given the much loved, Indian butter chicken recipe a bit of a revamp to make it much lower in carbs, calories and fats and higher in protein. I’ve switched full fat yoghurt to mustard to give a similar creamy texture, and reduced the amount of ghee and butter but without sacrificing taste. Those of you who need less carbs can use the cauliflower mash as described, but obviously pair it with rice if you need more energy.

I’ve given the much loved, Indian butter chicken recipe a bit of a revamp to make it much lower in carbs, calories and fats and higher in protein. I’ve switched full fat yoghurt to mustard to give a similar creamy texture, and reduced the amount of ghee and butter but without sacrificing taste. Those of you who need less carbs can use the cauliflower mash as described, but obviously pair it with rice if you need more energy.


Lamington Fudge Protein Balls

by Elissa Jewell on July 5, 2020

Lamingtons are an iconic Aussie desert which combines chocolate and coconut, which I’ve used as an inspiration for this recipe.

Lamingtons are an iconic Aussie desert which combines chocolate and coconut, which I’ve used as an inspiration for this recipe.


Chocolate Mousse

by Elissa Jewell on May 1, 2020

This recipe creates an almost too good to be true dessert which is high in protein and practically fat and carb free. This is perfect for the last few weeks of contest prep when you need to keep macros really low, or for any time you want a “treat” that tastes like it should be bad for you.

This recipe creates an almost too good to be true dessert which is high in protein and practically fat and carb free. This is perfect for the last few weeks of contest prep when you need to keep macros really low, or for any time you want a “treat” that tastes like it should be bad for you.


Beef, Miso and Asparagus with Egg and Brazil Nuts

by Elissa Jewell on April 1, 2020

Beef, Miso and Asparagus with Egg and Brazil Nuts

Beef, Miso and Asparagus with Egg and Brazil Nuts


Lemon and Prawn Fettucine

by Elissa Jewell on March 1, 2020

This recipe is ridiculously versatile.
If you’re on poverty macros or a super low carb diet, exchange the pasta for konjac or zucchini noodles or cauliflower rice.

This recipe is ridiculously versatile.
If you’re on poverty macros or a super low carb diet, exchange the pasta for konjac or zucchini noodles or cauliflower rice.


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