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


Beef Bifteki

by Elissa Jewell on December 1, 2021

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!!


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.


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.


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.


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.


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.


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.


Spanish Rice w/ Prawns

by Elissa Jewell on December 1, 2020

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.


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.


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.


Healthy Hearty Ezekiel French Toast

by John Meadows on June 2, 2020

If you are looking for an amazing breakfast this is the video for you. We are making some hearty Ezekiel muffin french toast. This recipe is so easy to make. Give this a shot and let me know how you…


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.


Instant Pot Hash-Browns & Hard Boiled Eggs

by John Meadows on April 28, 2020

Are you looking for a breakfast that’s high protein and easy on the wallet? If so this is the meal for you. This meal is only .90 cents. How crazy is that. As you will see this is a lot…


Meals Under $1: Instant Pot Tuna & Brown Rice

by John Meadows on April 13, 2020

This is another amazing mean under one dollar. We cook brown rice in an instant pot and then add some delicious tuna, peas and carrots. This is a far cry from what I ate back in the day. I just…


Meals Under $1 Dollar: Tuna Salad

by John Meadows on April 10, 2020

I will spend less than one dollar to cook various meals. Today we have healthy tuna salad. The price of this meal is only .99 cents. For that price and the amount of food you get, you will be eating…


Post Workout Sweet Honey Instant Pot Rice

by John Meadows on April 1, 2020

If you need a simple post workout meal that tastes amazing this is the cooking video for you. I went out and got an instant pot duo and let me tell you this thing cooks fast. It will cut down…


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


High Protein Banana Cream Pie | Dessert Recipe

by John Meadows on March 31, 2020

You are in for a treat today. We are making high protein banana cream pie. This recipe is so easy to make you won’t even believe it. All you need for this recipes is some vanilla Granite protein powder, one…




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