Quick Meals & Food Hacks

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…..
  • The number one piece of advice……
  • The only thing you need to do…….
  • 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

Big love


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