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Victoria Matkovic, Dietitian

13/06/2022

High protein Chicken & Veg Pesto Pasta Bake 🥦🍗🍝

Serves 5-6

Ingredients:
- 1kg chicken breast, diced
- 1 onion and 2-3 cloves garlic diced
- 500g frozen broccoli
- 1.5 C frozen peas
- 1 jar leggos basil pesto
- 500g Sam Remo pulse paste or high protein pasta
- low fat shredded cheese

Method:
1. Preheat the oven to 180 degrees C
2. Marinate the chicken with the diced onion, garlic, salt, pepper and big pinch of Italian mixed herbs.
3. Cook the chicken in a fry pan in batches, using small amounts of oil when cooking each batch
4. Once chicken is all cooked, add the broccoli to the pan and cook until just soft. Season with salt, pepper and vegeta stock powder.
5. Meanwhile cook your pasta according to packet instructions.
6. In a large roasting dish, add the cooked chicken, cooked broccoli, frozen peas, cooked pasta and leggos basil pesto and mix until combined. Add a few splashed of plaster water to loosen the mixture if needed.
7. Top with cheese and bake for 20-30mins or until cheese has melted.

08/03/2022

Girl power ⚡️💕

17/02/2022

Dinner under 30, I got you! ⏰

Peanut chicken stir fry:
1. Cook 1kg of chicken breast in batches.
2. Cook 1 onion and 1kg frozen stir fry veg.
3. Add back the cooked chicken, 400g packet noodles and sauce (sauce includes 2 garlic cloves, 2 tsp cornflour & 3 heaped tbsps of each: peanut butter, brown sugar, fish sauce and soy sauce)

23/01/2022

Save this post ❗️

Confused on what to prioritise with your diet to support your strength and conditioning?

Here is a simple (and general) guide of what you should be focusing on in terms of your diet to support muscle building and strength gaining 💪

20/01/2022

✨Here is your sign to do some movement today✨

31/12/2021

Easy peasy, 2 ingredient pizza dough 🤌🏼

18/11/2021

SAVE this post ‼️

Here are some tips to help with weight loss in a sustainable way ✅

Losing weight rapidly, which can commonly include drastic measures, can more than often result in gaining the weight back. Whereas, sustained weight loss measures can be built up and more likely to keep the weight off in the long run.

Not only are these tips useful for weight loss, but they are also great for achieving an overall healthy diet and are something I aim to incorporate into my diet ☺️

18/10/2021

Pasta al forno | pasta bake 🍝

The recipe is inspired by my Nonna’s recipe, however, I of course added my twist to it to make it more nutritionally sound 😆

First up you’ll need to make the bolognese sauce:
1. In a pot add in 1 tbsp EVOO and fry a diced brown onion, 2 minced garlic cloves and a whole long red chilli.
2. Add in 700g lean beef mince and cook until brown all over while breaking it up.
3. Add in 1L of passata sauce, making sure to rinse the glass jar with water and add that into the pot. Add 1 tsp of beef stock powder and some salt.
4. Cook for 2hrs with a lid half off the pot. Add more water if it becomes too dry. The sauce shouldn’t bee too watery when done. Add more salt at the end to season.

Okay to assemble the pasta bake:
1. Preheat the oven to 160 degrees C fan forced.
2. Cook 2 boxes of pulse pasta. Follow the instructions.
3. In a large baking dish, add in your cooked pasta, 100g diced lean leg ham, 2 hard boiled eggs chopped and 1/2 C frozen peas. Mix that all up before adding in the bolognese sauce. Add the sauce gradually as you don’t want it too wet.
4. Top with shredded mozzarella cheese and bake for 30mins or until the top is golden and juices have been absorbed.

You can make this in advance and freeze it before the baking step.

10/09/2021

I’m not lying to you when I say I have Biscoff baked oats everyday for breakfast. I am OBSESSED with them 😍🤤

I am also very lazy in the morning and cannot be bothered using a blender to blitz it all up 🤣. So instead I have tweaked my originally recipe I posted a few weeks ago.

Here’s the updated recipe 👇
1. In a bowl, mash 1/2 a banana with a fork. You can also use 40g of yoghurt instead.
2. Add in 70mL milk, 15g wholemeal SR flour, 15g quick oats, 20g vegan protein (I use which is aaaamazing!), 1/2 tsp of baking power and mix well.
3. Add 20g Biscoff spread to the middle of the batter and scoop some of the batter on top so it is covered.
4. Microwave for 70-90sec

09/09/2021

Check in & Update 💫

Height: 166cm
Weight: no clue 🤷🏼‍♀️
Calories: eating all of them 🍉🥦🥩🍟🍕🍦
Goal: making gainzzz 💪

Lately life has been busy with uni placement but that’s finally done and dusted 🥳. I haven’t been tracking my macros for the last 6 months, but I have been making a conscious effort to ensure my diet is adequate in protein, fruits, veg, low fat dairy, low GI carbs and moderate I’m fat. I have been enjoying going out for dinners and a couple of drinks here and there.

Don’t know what I weigh but I am guessing around 63-65kg, which is normal for me. I feel like my body has built some muscle when comparing myself to 6 months ago.

I have been doing 5 weight sessions a week with no cardio. However, I have been quite active during the day from my placement (school kids keep me on my toes 🥵).

What’s next?
I’m going to start loosely tracking my calorie and macro intake to see where I am at. I want to push myself into a surplus for the next 4 weeks to make some serious gains.

I am very goal orientated and feeling excited to set this mini goal 😌

30/07/2021

Swipe left ⬅️ & SAVE 💫

Here are some of my fav, go-to meal/snacks I have been making. Most of the ingredients are already in my pantry or super cheap to buy!

With the colder weather, I have especially be loving pasta dishes and oats in the morning 💛

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