Ian Orban

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.

17/06/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Sweet Potato Wraps 🍠 
 
Makes 8 wraps
Macros (per wrap):
~88 calories
2g protein | 19g carbs | 0.5g fat 
 
What you need 👇 
* 300g sweet potato 
* 1 cup flour (~120g) 
* Pinch of salt 
 
How it goes 👨‍🍳 
1. Cook sweet potato until soft, then mash until smooth 
2. Mix in flour and salt until a soft dough forms 
3. Divide into 8 equal balls and roll each out thin 
4. Cook in a dry pan on medium heat for 2 minutes each side until lightly golden 
 
Fill them with whatever you like - I loaded mine with the chicken and broccoli patties from the previous video 👆 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
Comment INFO below for the free calculator 👇

15/06/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Chicken and Broccoli Patties 🍗🥦 
 
Serves 4
Macros (per patty):
~260 calories
20g protein | 5g carbs | 17g fat 
 
What you need 👇 
* 300g chicken thighs, minced or blended 
* 300g broccoli, finely chopped 
* 2 eggs 
* 40g mozzarella 
* Mixed herbs, salt and pepper 
* 2 tbsp olive oil 
 
How it goes 👨‍🍳 
1. Blitz or finely chop the chicken thighs 
2. Steam or microwave the broccoli until just soft, then chop finely 
3. Mix chicken, broccoli, eggs, mozzarella and seasoning together 
4. Shape into patties 
5. Fry in olive oil on medium heat for 4-5 minutes each side until golden and cooked through 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊

14/06/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Scrambled Egg Mousse 🥚 
 
Serves 1
Macros (whole batch):
~584 calories
75g protein | 12g carbs | 26g fat 
 
What you need 👇 
* 4 eggs 
* 125ml semi-skimmed milk 
* 2 scoops white chocolate protein powder 
 
How it goes 👨‍🍳 
1. Scramble the eggs and let them cool slightly 
2. Add to a blender with the milk and protein powder 
3. Blend until smooth 
4. Pour into a bowl or glass and set in the fridge for at least an hour 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
Credit: Jacob Howard

10/06/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Sweet Potato Pizza 🍠🍕 
 
Serves 1 
Macros (estimated): 
~290 calories 
11g protein | 38g carbs | 10g fat 
 
What you need 👇 
 
• Half a medium sweet potato (~150g) 
• 2 tbsp pizza sauce 
• 20g mozzarella 
• 4 slices salami 
• Mixed herbs, salt and pepper 
• Small drizzle of honey 
 
How it goes 👨‍🍳 
 
1. Preheat oven to 200°C 
2. Boil or microwave the sweet potato until soft, then mash 
3. Spread onto a lined baking sheet and shape into a base 
4. Bake for 15 minutes until it firms up slightly 
5. Add pizza sauce, mozzarella, salami and seasoning 
6. Bake for another 10 minutes until the cheese melts 
7. Finish with a small drizzle of honey

08/06/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Giant Protein Reese’s Cup 🥜🍫 
 
If this actually tastes like a real Reese’s it’s dangerous. 
 
Serves 1 Macros (with peanut butter): ~555 calories 46g protein | 15g carbs | 29g fat 
 
Macros (with PB2): ~375 calories 41g protein | 19g carbs | 6g fat 
 
What you need 👇 
* 60g Greek yoghurt 
* 1 scoop protein powder 
* 50g peanut butter (or 32g peanut butter powder) 
* 14g melted chocolate chips 
 
How it goes 👨‍🍳 
1. Mix Greek yoghurt, protein powder and peanut butter until smooth 
2. Shape into a thick disc and freeze for 20-30 minutes 
3. Melt chocolate and coat the top 
4. Freeze again until set

07/06/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Sourdough Pita with Beef Mince 🫓🥩 
 
I rated this a 9.5/10 — the sourdough pita is the move.  
 
Slightly crispy on the outside, soft in the middle, and it holds the mince perfectly.  
 
Woolies extra lean mince keeps the fat down without sacrificing flavour, especially once it’s properly seasoned. 
 
Definitely worth making. 
 
Macros (per pita with mince): 
~400 calories  
37g protein | 40g carbs | 10g fat 
 
What you need 👇 
* Sourdough pitas from Pick n Pay 
* Woolies extra lean beef mince 
* Onion 
* Lazy garlic, mixed herbs, BBQ spice, salt and pepper

05/06/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Woolies Schnitzel Wrap 🌯🍗 
Serves 1 Macros (whole wrap): ~870 calories 65g protein | 78g carbs | 30g fat 
 
What you need 👇 
* 1 large wrap 
* 2 Woolies crumbed chicken schnitzels (raw, pre-crumbed) 
* 1 slice processed cheese 
* Lettuce and cucumber 
 
Sauce: 
* 2 tbsp low-fat Greek yoghurt 
* Small sq**rt tomato sauce 
* Small sq**rt mustard 
* Salt and pepper 
 
How it goes 👨‍🍳 
1. Air fry schnitzels until golden and cooked through 
2. Mix sauce ingredients together and set aside 
3. Lay wrap flat, place schnitzels on one half and top with cheese to melt slightly 
4. Add lettuce, cucumber and sauce 
5. Cut from the centre of the wrap down to the bottom edge 
6. Fold each quarter over itself to form a compact stack 
7. Press down and serve

03/06/2026

Comment “INFO” and I’ll send you my free tool to calculate your daily calories and protein 🎯 
 
Garlic Parmesan Chicken Tenders 🍗🔥  
Crispy and juicy. 
 
Makes 2 servings Macros (per serving): ~545 calories 50g protein | 29g carbs | 23g fat 
 
What you need 👇  
* 300g chicken mini fillets 
* 1 large egg 
* 60g cornflakes 
* Salt, pepper, paprika, dried coriander (optional) 
 
Garlic parmesan butter: 
* 40g salted butter, melted 
* 1 tsp garlic puree 
* 1 tbsp parmesan 
 
How it goes 👨‍🍳 
1. Crush cornflakes into crumbs 
2. Season the chicken 
3. Dip chicken in egg, coat in cornflakes 
4. Air fry at 180°C for ~10 min until crispy and cooked through (Idid 12min and it was perfect, just check em) 
5. Mix melted butter, garlic puree and parmesan 
6. Toss cooked chicken in the garlic parmesan butter 
 
Credit: 💪

01/06/2026

Comment “INFO” and I’ll send you my free calculator to find your daily calories and protein target 🎯 
 
Crispy Smashed Big Mac Tacos 🍔🌮 
 
Serves 3 Macros (per taco): ~260 calories 22g protein | 10g carbs | 13g fat 
 
What you need 👇 
* 3 low carb tortillas 
* 170g Woolies extra lean beef mince 
* 3 slices cheddar cheese 
* Lettuce, pickles, onion 
* Salt and pepper 
 
Mac sauce 👇 
* 3 tbsp Gourmet Greek low-fat yoghurt 
* 1 tbsp mustard 
* 2 tsp relish 
* 1 tsp vinegar 
* Paprika 
 
How it goes 👨‍🍳 
1. Spread a thin layer of mince over each tortilla, season with salt and pepper 
2. Fry meat-side down on medium heat in a greased pan for a few minutes 
3. Flip to crisp up the tortilla, add cheese, cover until melted 
4. Top with lettuce, pickles, onion and Mac sauce

31/05/2026

Comment “INFO” and I’ll send you my free calculator to find your daily calories and protein target 🎯 
 
400 Calories of Food vs 400 Calories of a Milktart 🍽️ 
 
Same number. Wildly different result. 
This is why calorie awareness matters more than cutting food out.  
 
A milktart is calorie-dense — meaning it packs a lot of energy into a small volume with very little fibre or protein to slow digestion down. You eat it fast, it digests fast, and hunger comes back fast. 
 
High volume foods do the opposite. More food physically in your stomach, more fibre slowing the process down, more time before hunger returns. 
 
Neither food is “bad” — but one of them makes staying in a deficit feel effortless, and the other makes it feel like a battle you’re constantly losing. 
 
Most diets fail not because people lack discipline, but because they’re fighting hunger with willpower instead of fixing the food choices causing the hunger in the first place. 
 
Eat more. Stay in a deficit. Lose fat. 💪

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