Mel Clark Fitness

It doesn’t need to be complicated.

It’s so easy to make lots of meals from a similar base - in this case the same protein source.

This recipe can be made into bigger burger patties or smaller meatballs. Incredibly versatile and simple.

Serve with whatever you like! Mix and match. This provides variety AND nutrients 🙌🏼

I typically have rocket, and maybe eggs, some cheese, fruit / honey, some veg and kimchi / kraut (omit if you can’t have this). I’ll also typically have a sauce like Mingle tomato sauce or one of the Gevity bone broth mayos.

For a more substantial meal, I’ll add cold potato (avoid if needed) / sweet potato / pumpkin parsnip etc. Lots of salt and whatever else you feel like!

Basic recipe below - tweak it as desired enjoy ☺️

Patties (makes 4):
* 500g grass fed beef mince, lamb mince, kangaroo mince etc
* 2 tsp. smoked paprika
* 2 tsp. ground cumin
* 2 tbsp. fresh rosemary, chopped
* 1/2 tsp. Celtic sea salt
* Optional: 100g frozen grass fed beef liver

Pan fry in ghee or coconut oil, or BBQ and serve with sides of choice 😀

GIVEAWAY - PROTEIN BALLS 😋

Getting into the Easter spirit with a little Giveaway!

3 lucky people will receive a 12-pack of my famous protein balls in flavours of your choice 😛

All you need to do to enter:
1. Like this post
2. Tag a friend in the comments
3. Make sure you’re both following me
4. Bonus entry: share to your story

Tag as many friends as you like! Each tag is a new entry 👌🏼

Sunshine Coast only. Winners must be able to collect their prize.

Giveaway closes + winners drawn 5pm Thursday 9th April.

Winners will be contacted via DM.

Good luck! 🤞🏼
Get tagging 🏷️

The easiest slow cook you can ever do 🙌🏻

Amazing for gut health, nutrient dense and perfect for meal prep.

Recipe (lamb):
2kg bone in lamb leg (grass fed)
2 tbsp. Mingle Greek Garlic seasoning
1 tbsp. raw apple cider vinegar
1 tsp. Celtic sea salt
Big bunch rosemary
750ml filtered water

Optional but amazing: 1 - 2 tbsp. organic lemon zest (always use organic if consuming zest since non organic citrus is heavily sprayed with pesticide)

Method:
1. Rub the lamb with the Mingle seasoning, salt and optional lemon zest.
2. Add 750ml filtered water, vinegar and rosemary.
3. Slow cook 14-16 hours (the longer, the better).

For the bowls:
Cooked lamb
Cooked organic rice (white, red, black)
Cucumber
Rocket
Parsley
Organic olives
Pomegranate
Garlic infused olive oil
Homemade tzatziki or simply any plain yoghurt

Celtic sea salt

Assemble the bowl, drizzle with olive oil, sprinkle with sea salt and enjoy ☺️

Tip: strain the leftover cooking broth from the lamb and refrigerate. Discard the fat and use for cooking other recipes or drinking.

🍳 Cheesy scrambled eggs & sausages

This is my current breakfast obsession 🤤

✅ Packed with protein and healthy fats
✅ Quick and easy to make
✅ Awesome meal prep idea
✅ Full of nutrients
✅ Low carb
✅ Delicious AF

Recipe (serves 1):
• 2 whole eggs
• 15g finely grated parmesan cheese
• 1 tsp. bone broth concentrate* (optional)
• 125g wallaby/kangaroo sausages or organic beef sausages
• 100g mushrooms
• 1/2 large tomato
• 25g finely diced red onion (optional)
• Salt and pepper
• Spices of choice (I use a little ground turmeric and smoked paprika)
• Fresh parsley

*Bone broth concentrate adds collagen and amino acids which are awesome for gut, joint and skin health. Totally optional but recommended! This concentrate is salty so I recommend only using pepper in the egg mix. Taste and add more salt after cooking if desired.

Method:
1. Begin cooking the sausages in a frying pan with a little coconut oil or ghee. Add the tomato and mushrooms towards the end of cooking.
2. Whisk together eggs, then add Parmesan, bone broth (if using), salt, pepper, spices and some parsley.
3. Scramble eggs in coconut oil or ghee until just cooked.
4. Serve the eggs, sausages and cooked veg with a sprinkle of fresh parsley. Enjoy!

You can easily multiply quantities for easy meal prep breakfasts. Simply cook as above, then portion into glass containers. Eat cold or reheat.

Macros will vary depending on the type of sausages you use. I used lean wallaby sausages and the macros are (including optional ingredients):

472 calories
43.8g protein
19.3g fat
12.5g carbs

🥳 How I’m feeling at the news of the opening of the NZ travel bubble in 2 weeks 🤗🙏🏻 Ok, so I don’t have the flowers at this moment...but hey if anyone wants to get me some, I won’t say no 🙃

I’m not going to lie, it’s been a tough few months. I don’t have any immediate family in Australia and I haven’t seen them for almost 16 months. When I moved to Melbourne solo 2.5 years ago, it was easy knowing that my family were just a 3 hour flight away in NZ and we could go back/forth as much as we pleased. We could’ve never planned on Covid! I miss them more than I could ever have imagined. Life has had its ups and downs in recent times...sometimes a girl just needs her mummy (no matter how old she is) and hugs from her big sister 🥲

This pandemic has taught me to be more present; to appreciate people and all aspects of life in the moment. Life is short and can change in the blink of an eye...so embrace its beauty and challenges, and hold your loved ones close!

I’m not sure exactly when I’ll be heading back but I had a big cry out of relief earlier (it hit me when I was walking down a busy street, so sorry to all those who saw the random chick burst out into ugly yet smiling tears 😂).

Counting down the days to seeing family and friends in NZ again...whenever that may be 🤩

I’ve been so lucky to find an incredible group of close friends here in Melbourne who have without a doubt become family in their own right. Thank you in particular to .health for keeping me sane recently, you guys are the best 🥰

The end of my essay 😆🙏🏻

TIPS FOR RECOVERY 😴💦🥗🍒💆🏼‍♀️
We’ve been back for 4 days post
COVID closure & there are some sore bodies out there! Hands up if this is you 🙋🏼‍♀️ Here are some tips to ensure you recover well, allowing you to increase performance in future workouts, feel good & minimise injury risk. That’s the last thing we want after 3 months off 🙈

1️⃣ REST! Plan to include rest days in your fitness routine - this is so important. Remember that strength and fitness gains come to fruition when you’re resting. Going too hard (too soon) will only leave you sore & your performance will decline.

2️⃣ HYDRATE! Drink plenty of filtered water to replace fluids after exercise. Aim for at least 2L per day. Lime juice with a little good quality sea salt & black pepper in water make an excellent electrolyte drink!

3️⃣ NOURISH! Eat well (and enough) to recover & perform well. Include quality sources of lean protein, low GI carbs, healthy fats & loads of veg. Avoid processed foods, refined sugars, alcohol, excess sodium & saturated fats. A quality magnesium supplement will also assist muscle relaxation.

4️⃣ SLEEP! Getting good quality sleep is one of the most important factors of achieving optimal health & is essential for recovery (muscles repair at rest).

5️⃣ STRETCH! Stretching can assist recovery by relieving tight muscles & improving circulation. Gentle yoga is a great option for an active recovery day. Perhaps even treat yourself to a massage to unwind both body & mind.

Got any other tips for speedy recovery? I’d love to hear them 🤗 Share them in the comments 👇🏻

Vanilla choc chip protein pancakes 🥞🍫🍓🍍 Recipe below!

Shock, HORROR...my pancakes are in a bowl for once instead of neatly stacked 😱 Who am I?! 😂😳 Neat or rustic, these babies taste so gooooood...warm pancakes with melty choc chips and more Nutella-esque choc sauce on top. What more could you want? 🤷🏼‍♀️🤤 Better still, they’re refined sugar free, high protein and can me made vegan. Yassss 🙌🏻 Let me know what you think if you try the recipe! .

Happy Tuesday 💓

RECIPE (serves 1) 👩🏼‍🍳
Pancakes:
30g spelt flour
15g vegan vanilla protein powder
1 tbsp (15ml) granulated stevia (adjust to taste)
Ground cinnamon (to taste - optional)
1 eggs (or flax/chia egg for vegan)
1/4 cup milk of choice
1/2 tsp. baking powder
1/2 tsp. vanilla extract
1 - 2 tbsp. mini choc chips or chopped chocolate
Coconut oil, for cooking

To serve:
Fresh fruit and nuts/seeds of choice
Maple syrup
Nuttvia chocolate spread, melted
Optional: yoghurt of choice (I used plain Greek)

Method: Mix pancake ingredients, allow to sit for a few mins. Add more liquid if too thick and more flour/protein if too thin (depends what brands you use. Cook pancakes on low in coconut oil. Serve with Nuttvia, fruit and nuts/seeds of choice. Enjoy!