Ian Orban

Recipe 
- 2 cups whole peeled organic tomatoes 
- 1 1/2 cup cottage cheese 
- 1/2 to 1 cup beef bone broth (thin to liking) 
- basil, salt, pepper, garlic + onion powder 
 
heat and serve alone or with grilled cheese😁 
 
this packs 45g of protein!

 
 
Credit: zander

Comment “RECIPE” and I’ll send you the full recipe and macros 👇 
 
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 🎯 
 
Follow Ian Orban for more macro-friendly recipes 💪 
 
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 🎯 
 
Follow Ian Orban for more macro-friendly recipes 💪 
 
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