The other day, as I was planning my next meal plan, I decided I wanted to make a big casserole of something that would be quick and easy for me to eat throughout the week.

I began searching online, reading cookbooks and referring to recipe forums online in order to find something healthy, but high protein. After failing to find anything that fit the bill, I decided to try inventing something.

To my surprise, it was a success! So, here it is, my first ever recipe posting! Enjoy :)


  • 6 Roma Tomatoes chopped (mine equated to 638g)
  • 1 large Eggplant cut into paper thin slices (mine equated to 718g)
  • 2 large Onions chopped (mine equated to 361g)
  • 2 large Bell Peppers chopped (mine equated to 364g)
  • 2 tsp Olive Oil
  • 1 cup of low sodium vegetable broth
  • 2 tbl fresh Basil finely chopped
  • 1 tsp black pepper (ground)
  • ½ tsp sea salt
  • 1 tsp garlic powder
  • 1 can of tomato paste
  • 1 package of light Ricotta (475g)
  • 1 package of chopped spinach – defrosted from frozen (mine equated to 318g)
  • 1 whole egg
  • 1 package of ground chicken (495g)
  • 60g mozzarella (light)
Step 1 – Tomato Sauce

On high heat, heat the olive oil in a pot. Place the chopped onions and bell peppers into the pot and cook until onions are brown. Reduce the heat to medium/low and place the chopped tomatoes into the pot along with the vegetable broth and basil. Let simmer for 10mins.

Next, stir in the tomato paste along with the salt, pepper and garlic powder. Using a handheld blender, blend the vegetables into a thick sauce.

Set aside to cool.

Step 2 – Filling

While the sauce is cooling, mix together the Ricotta, Spinach and egg in a separate bowl. Set aside.

Next, brown the ground chicken in a separate pan and set aside.

Step 3 – Egg Plant

Place the eggplant slices on a pan covered in tin foil. Broil in the oven for 5 mins.

Step 4 – Assemble

Using a large casserole dish, begin layering the lasagna as follows: Sauce, eggplant, ricotta cheese, eggplant, all of the chicken, ricotta cheese, eggplant, ricotta cheese, and mozzarella.

Bake for 35mins and then broil for 5-10mins until cheese toping is brown. Serves 6 – 8.

Cut into 6 pieces – Calories:   Fat:   Carbs:   Protein: 

Cut into 8 pieces – Calories:   Fat:   Carbs:   Protein:  

(I will post the macros soon)
So there I was, fighting through my last repetitions. The sweat was streaming down my face and my arms were trembling – I was determined to hoist those dumbbells over my chest one last time.  

I finally completed the set. I sat up on the bench to grab a gulp of water, and that’s when I saw it – you’ve got to be kidding me, I thought to myself. 

Through the reflection of the mirror in front of me, I noticed a women speed walking on the treadmill with a cell phone glued to her ear. I couldn’t help but chuckle inside. 

Is this what we have succumbed to? Are we that unbelievably busy that we can’t solely focus on our wellbeing for a mere 30-45 minutes a day? 

Its things like this that, in my mind, separates the victorious from the sorrowful, the triumphant from the disappointed, and the winners from the losers in the end.

Not to say that this woman was, by any means, a ‘loser’ – but her lack of focus is not what I would expect from someone seriously looking to get into ‘shape’. 

In my opinion, if you are committed to your weight loss (or bodybuilding) journey, you must be devoted. And by that I mean, you must be willing to dedicate quality time in the gym. 

The key word in that sentence is quality

To get results, you must make every second count. Each and every time you lift that weight, do it with purpose, each and every time you pound your feet on that treadmill, visualize your goals.

If the only reason why you are going to the gym is to socialize, you may be better off hitting up the local pub, because serious gym-goers are there for one purpose and one purpose only…to focus on getting the results they’ve always dreamed of having. 

Yes, I know…in a way, this article is a rant. But in another way, it is some food for thought. That’s why I decided to call it my nutritional rant. 

Why do you go to the gym?