The Fitness Zone

3 High Protein Recipes from a Superstar AIF Graduate

Jun 28, 2022 | by Alex Fudge

I wasn’t always as savvy as I now am with the gym and exercise; when I first started working out, I would jump from machine to machine at the gym without even understanding the exercise properly, and would pump out loads and loads of cardio and sit-ups, thinking for sure that this would get me “abs”. The same goes for nutrition during this period of my life; I developed a severe eating disorder and was obsessed with trying to ‘shrink’ myself – a desire that consumed over 3 years of my life.

When I recovered, I got rid of this obsession of wanting to be the smallest version I could be and wanted to grow, and thrive, both mentally and physically, to become strong and inspiring for other girls. I started spending my spare time researching fitness, exercise and health, watching industry professionals, and experimenting with a lot of trial and error of my own in the gym. I learnt the importance of fuelling the body and the proper way to train to grow muscle, which was the complete opposite of what I had been doing for so many years!

My passion for the fitness industry grew and after contemplating it for over a year, I finally bit the bullet and kickstarted my dream to become a personal trainer through the Australian Institute of Fitness (AIF). This was the best decision I have ever made. I wanted to save other girls from the same wasted years and dangerous cycles of yo-yo dieting, over-exercising and restriction that I experienced and teach them how to work out because they LOVE their bodies, instead of training as ‘punishment’. It has become the most rewarding career I could have imagined – and I’m only just getting started!

I graduated from AIF in 2020, but my love for learning continued. After some more ongoing education, I am now an Accredited Sports Nutritionist through SNA Australia, AIF Master Trainer/ Nutrition Coach and ASCA Level 1 Trainer.

I am a big advocate for a balanced lifestyle, free from restrictions; you can still eat your favourite foods and progress towards your goals! Today, I want to share with you a few recipes that I give my clients in their nutrition plans that taste AMAZING but are still high in protein and satiating. Enjoy!


Here’s a high fibre, protein-packed breakfast or dessert that you can meal-prep and customise with your choice of toppings. 

I prep this after dinner in about 2.5 minutes – no exaggeration. PERFECT to take on the go and so affordable too!

Here’s the simple recipe:


  • 3x Weetbix
  • 200ml almond milk
  • 15g protein powder
  • 1 tbsp chia seeds (optional)


  • Protein yoghurt
  • Frozen blueberries
  • Granola
  • Nativa Sugar-Free Salted Caramel Syrup
  1. Crush Weetbix with fingers and combine with almond milk and protein powder in a container until fully mixed
  2. Cover and soak overnight.
  3. In the morning, top with protein yoghurt (Yopro or Chobani Fit) and desired toppings – as easy as that!

Some alternative flavour combo recommendations:

  • Cookies and Cream – use vanilla Yopro yoghurt and add a crumbled Oreo on top
  • White Choc and Raspberry – substitute blueberries for raspberries and melt some white choc melts over the top (level it up and mix white choc chips in before you set it in the fridge!)
  • Apple Pie Biscoff – caramelise some apples with cinnamon and maple syrup on a stove and add on top with Biscoff spread!


I’m in the middle of having a big bagel moment and this has been my go-to lunch every day! Depending on my appetite as to whether I have 1 or 2, otherwise I’ll pair 1 with a side salad to get some veg in or a piece of fruit!

  • 1x Abe’s Low Carb Bagel
  • 100g Mt Barker Cooked Peri Peri Chicken 
  • 40g Avocado
  • 1x Coles Light n Tasty cheese slices
  • 10g @nandosaus Perinaise
  • Optional – sundried tomatoes, red onion, halloumi


  • 2x Carrot
  • 2x Tomato
  • 2x Garlic Cloves
  • 500g Chicken Breast
  • 200g Risoni
  • 2 sachets Leggo’s Tomato Paste
  • 5 cloves garlic
  • 40g low-fat butter
  • 50g grated parmesan
  • MasterFoods Garlic & Herb No Added Salt Seasoning
  • 5 cups boiling water
  • 1 cube chicken-style stock
  1. Cut carrot into half-moons and roughly chop tomato
  2. Slice chicken breasts horizontally to make 2 thin steaks
  3. Marinate chicken in MasterFoods Garlic & Herb Seasoning
  4. Heat a frypan on medium-high heat and cook carrot until softened. Transfer to a plate.
  5. In a medium saucepan, cook tomato, garlic and tomato paste for 1 minute until fragrant.
  6. Stir in the boiling water, risoni, chicken stock and salt and bring to a boil
  7. Return frypan to medium-high heat and cook chicken until cooked through (3-6 minutes)
  8. When risoni has finished cooking, stir in cooked carrot, butter and parmesan
  9. Season with salt and pepper
  10. Top with chicken breast and serve.

Want to see more from Alex? She regularly posts delicious recipes like these ones to her Instagram page (@fitbyfudge), along with other helpful health and fitness tips and information. 

Alex Fudge

Alex Fudge

Alex Fudge is an AIF Graduate, Personal Trainer and Nutrition Coach. You can find her on Instagram at @fitbyfudge

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Disclaimer: Where Certificate III in Fitness, Cert III/Cert 3, or Fitness Coach is mentioned, it refers to SIS30321 Certificate III in Fitness. Where Certificate IV in Fitness, Cert IV/Cert 4, or Personal Trainer is mentioned, it refers to SIS40221 Certificate IV in Fitness. Where Master Trainer Program™ is mentioned, it refers to Fitness Essentials and SIS40221 Certificate IV in Fitness. Where Master Trainer Plus+ Program™ is mentioned, it refers to SIS30321 Certificate III in Fitness and SIS40221 Certificate IV in Fitness. Where Certificate IV in Massage or Cert IV/Cert 4 is mentioned, it refers to HLT42021 Certificate IV in Massage Therapy. Where Diploma of Remedial Massage is mentioned, it refers to HLT52021 Diploma of Remedial Massage.