Ian Orban

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Cheesy beef and pasta slow cooker bake that actually fits your calories.  
 
This one is proper comfort food without the damage. Set it, forget it, eat well all week. 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
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Marry Me Chicken and Rice 🍗🍚 
Serves 8
Macros (per serving):
~525 calories
50g protein | 61g carbs | 10g fat 
 
What you need 👇 
* 1.2kg chicken breast, raw and skinless 
* 500g basmati rice, dry 
* 240ml chicken broth 
* 20g minced garlic 
* 1 small onion, diced 
* 1 red pepper, chopped 
* 200g grated parmesan 
* 1.5 tbsp Italian seasoning 
* 1 tbsp paprika 
* 1 tbsp garlic powder 
* 1 tsp chilli flakes 
* Salt and pepper 
 
Sauce: 
* 200g 2% cottage cheese 
* 240g Gourmet Greek low-fat yoghurt 
* 2-4 tbsp chicken broth 
* 1 tsp onion powder 
* 1 tsp garlic powder 
* 1 tsp chilli flakes 
 
How it goes 👨‍🍳 
1. Add chicken, broth and seasonings to a crockpot and cook on high for 3-4 hours or low for 6-8 hours 
2. Cook rice and set aside 
3. Blend all sauce ingredients with a splash of broth until smooth 
4. Shred the chicken, stir in the sauce, parmesan and red pepper and cook for 5-10 minutes until thickened 
5. Divide into 8 portions with rice and serve or store 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
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Chocolate Protein Mug Cake 🍫 
 
Serves 1 
Macros (estimated): 
~220 calories 
25g protein | 10g carbs | 8g fat 
 
What you need 👇 
 
• 1 scoop chocolate protein powder 
• 1 tbsp cocoa powder 
• 1/2 tsp baking powder 
• 1/2 tsp vanilla extract 
• 1 egg 
• 1 tbsp low-fat milk 
 
Optional: chocolate chips and 1/2 tbsp low-fat peanut butter on top 
 
How it goes 👨‍🍳 
 
1. Mix all dry ingredients together first 
2. Add wet ingredients and mix until combined 
3. Microwave for 30-60 seconds depending on your microwave 
4. Add optional toppings and eat straight from the mug 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
Credit: Rajan Uppal

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Follow Ian Orban for more macro-friendly recipes 💪 
3 Ingredient Choc Peanut Butter Bites 🍫🥜 
 
Makes 12
Macros (per bite):
 
76 calories
 
4g protein | 6g carbs | 3g fat 
 
What you need 👇 
* 130g apple puree 
* 100g PB2 powdered peanut butter 
* 70g dark chocolate (70%) 
 
How it goes 👨‍🍳 
1. Mix apple puree and PB2 together until a thick dough forms 
2. Roll into 12 equal balls and place on a lined tray 
3. Melt the dark chocolate and drizzle or coat each bite 
4. Chill in the fridge until set 
 
Three ingredients. No baking. Under 80 calories each. 🙌 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Follow Ian Orban for more macro-friendly recipes 💪 
 
Chicken Chips 🍗 
 
Serves 4 
Macros (per serving): 
160 calories 
28g protein | 0g carbs | 5g fat 
 
What you need 👇 
 
• 450g lean ground chicken 
• 2 eggs 
• 1 tsp paprika 
• 1 tsp garlic powder 
• 1 tsp onion powder 
• Salt and pepper 
 
How it goes 👨‍🍳 
 
1. Mix all ingredients together until well combined 
2. Transfer into a ziplock bag and cut a small hole in the corner 
3. Pipe small squiggles onto a greased, parchment-lined baking tray 
4. Bake at 200°C for 20 minutes until crispy 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Sweet Potato Wraps 🍠 
 
Makes 8 wraps
Macros (per wrap):
~88 calories
2g protein | 19g carbs | 0.5g fat 
 
What you need 👇 
* 300g sweet potato 
* 1 cup flour (~120g) 
* Pinch of salt 
 
How it goes 👨‍🍳 
1. Cook sweet potato until soft, then mash until smooth 
2. Mix in flour and salt until a soft dough forms 
3. Divide into 8 equal balls and roll each out thin 
4. Cook in a dry pan on medium heat for 2 minutes each side until lightly golden 
 
Fill them with whatever you like - I loaded mine with the chicken and broccoli patties from the previous video 👆 
 
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 👇

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Chicken and Broccoli Patties 🍗🥦 
 
Serves 4
Macros (per patty):
~260 calories
20g protein | 5g carbs | 17g fat 
 
What you need 👇 
* 300g chicken thighs, minced or blended 
* 300g broccoli, finely chopped 
* 2 eggs 
* 40g mozzarella 
* Mixed herbs, salt and pepper 
* 2 tbsp olive oil 
 
How it goes 👨‍🍳 
1. Blitz or finely chop the chicken thighs 
2. Steam or microwave the broccoli until just soft, then chop finely 
3. Mix chicken, broccoli, eggs, mozzarella and seasoning together 
4. Shape into patties 
5. Fry in olive oil on medium heat for 4-5 minutes each side until golden and cooked through 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊