Ian Orban

Helping busy women lose fat, build strength, and feel confident — without extreme dieting or punishing workouts.

We develop personalised, comprehensive and informed exercise and nutrition programmes to help people achieve and maintain their fitness goals.

01/04/2026

Lower back getting sore from sitting too long?
This is usually less about your back…�and more about what’s not doing its job.
Tight hips.�Lazy glutes.�Weak core.
Fix those, and your back usually feels a lot better.
Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯
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You don’t need anything fancy.
Just consistently:�• Open up your hips�• Get your glutes working again�• Teach your core to stabilise properly
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Do this daily (even 5–10 minutes)�and you’ll likely notice a difference pretty quickly.
Small fixes. Big payoff. 💪

31/03/2026

Lemon & Herb Chicken Pasta Tray Bake 🍝🔥
Solid 10/10.�
Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯
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Makes 4 servings
Macros (per serve):�521 calories�49g protein | 54g carbs
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What you need 👇�• 200g pasta (dry weight)�• 600g diced chicken breast�• 80g grated mozzarella�• 1 onion (diced)�• 2 peppers (diced)�• 1 lemon & herb seasoning packet�• 1 tin (400g) chopped tomatoes�• 125g lemon & herb sauce�• Salt & black pepper
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How it goes 👨‍🍳
1️⃣ Preheat oven to 190°C�2️⃣ Dice chicken, onion & peppers�3️⃣ Add everything (including raw pasta) into a large dish�4️⃣ Season and mix well�5️⃣ Top with mozzarella�6️⃣ Cover and bake 50 min
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Credit: 💪

30/03/2026

High-Protein Chocolate Milk 🥤🍫🔥
This one surprised me.�Tastes unreal.
Comment “SNACK” and I’ll send you my high-protein snack blueprint for South Africans 🇿🇦
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Quick breakdown 👇�166 calories�21.8g protein
That’s elite.
Way over that 10g protein per 100 calories mark.
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Found this in Checkers and it’s an easy win if you need something quick,�high protein, and actually enjoyable.
No prep. No effort. Just grab and go.
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Rating: 10/10�Would get again.

26/03/2026

High-Protein Biltong 🥩🔥
My all-time favourite snack.�This one doesn’t miss.
Comment “SNACK” and I’ll send you my high-protein snack blueprint for South Africans 🇿🇦
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Quick breakdown 👇�64 calories�11.8g protein
That’s ridiculous.
Way above that 10g protein per 100 calories mark.
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Found this at Woolies and it’s about as good as it gets�for a quick, high-protein option.
Clean. Simple. Effective.
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Rating: 10/10�Always in the rotation.

23/03/2026

You can’t spot reduce body fat.

Your body decides where the fat comes off first.

For most people the areas they want to lose first
(stomach, hips, lower back)
are usually the last places to lean out.

That’s normal.

Fat loss is simply the result of consistent calorie deficit over time.
Where it comes off first is mostly down to genetics and hormones.

Stay consistent long enough and everything eventually leans out.

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯

20/03/2026

High-Protein Espresso Coffee ☕🔥

Quick. Convenient.
And actually decent macros.

Comment “SNACK” and I’ll send you my high-protein snack blueprint for South Africans 🇿🇦

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Quick breakdown 👇
132 calories
15g protein

That’s a solid return.

Anything over 10g protein per 100 calories is a win in my books.

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These are the kind of small swaps that make hitting your protein target
a lot easier without blowing your calories.

Not magic. Just smarter choices.

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Would I have it again?
Yeah… especially when I need something quick on the go.

19/03/2026

Coke Float… but high protein 🥤🔥

Didn’t expect this to be this good.
Tastes like a proper Coke float… just without the ice cream.

Comment “SNACK” and I’ll send you my high-protein snack guide 🍫💪

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High protein.
Low calories.
And actually hits the spot.

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This is one of those small swaps that makes staying on track way easier.

You don’t need to cut out everything you enjoy…
you just need smarter versions.

18/03/2026

Chicken Crust Protein Pizza 🍕🔥

This one is a protein monster.

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯

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Makes 4 servings

Macros

Entire pizza (approx):
~1,750 calories
~176g protein | ~35g carbs | ~105g fat

Per slice (¼ pizza):
~438 calories
~44g protein | ~9g carbs | ~26g fat

44g protein for under 450 calories…
that’s elite behaviour.

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What you need 👇

Chicken crust
• 450g chicken mince
• 2 large eggs
• 50g grated parmesan
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• ½ tsp salt
• ½ tsp black pepper

Toppings
• 120g pizza sauce
• 100g grated mozzarella
• 20 turkey pepperoni slices

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How it goes 👨‍🍳

1️⃣ Preheat oven to 200°C and line a tray with baking paper
2️⃣ Mix chicken mince, eggs, parmesan and seasonings until combined
3️⃣ Press into a thin pizza shape on the tray
Thin = crispy. Thick = disappointment.
4️⃣ Bake 25 min until golden and firm. Rest 5 min
5️⃣ Turn oven up to 230°C
6️⃣ Add sauce, mozzarella and pepperoni
7️⃣ Bake 10 min more until melted and bubbling
8️⃣ Grill 1–2 min at the end if you want it extra crispy

Cool slightly, slice into 4… then demolish.

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Credit: 👏

17/03/2026

Fat loss isn’t about “good” or “bad” foods.

It’s about understanding how your food choices affect calories and how full you stay.

Some foods give you a lot more volume for the same calories.
That’s one of the easiest ways to make a calorie deficit feel sustainable instead of miserable.

Small decisions like this add up every single day.

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯

Comment “COACH” if you’re interested in working with me as your personal trainer 💪

16/03/2026

Chicken & Bacon One Pan Rice 🍗🔥

High protein.
One tray.
Minimal effort.

I swapped the chorizo for bacon and skipped the tomatoes…
but it did come out a little dry, so let me know in the comments how you’d improve it.

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯

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Makes 4 servings

Estimated Macros (per serving):
~480–500 calories
~42g protein | ~45g carbs | ~15–18g fat

(Will vary depending on bacon used.)

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What you need 👇

• 200g rice
• 500g chicken breast
• 100g bacon (instead of chorizo)
• 2 peppers
• 2 onions (I only used one)
• 100g peas
• 100g runner beans
• Smoked Paprika
• Garlic powder
• Salt & pepper

Stock:
• 500ml water
• 2 stock cubes
• Pinch of saffron

(I skipped the tomatoes — which might be why it ended up a bit dry.)

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How it goes 👨‍🍳

1️⃣ Add everything to a large oven dish
2️⃣ Pour over the stock and mix well
3️⃣ Cover and bake at 200°C for 50 min
4️⃣ Remove foil and bake 10 more min to finish

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Credit: 💪

13/03/2026

Comment “Snack” for my free high protein snack guide!

I am telling you this high-protein swap will have you hitting your macros without even thinking. Try it and let me know how it changes your snack game this week.

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Table View
Cape Town
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Website

http://ianorban.com/

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