Nutrition

Cooking With
Dejan

Simple whole food recipes built for everyday people who want to eat well, hit their protein targets, and stop overcomplicating nutrition.

@cookingwithdejan

What it is

The nutrition pillar.

Cooking With Dejan is the nutrition side of the Dejan Koceski ecosystem. It exists because great health is built in the kitchen as much as the gym - and most people make food far harder than it needs to be.

Real recipes. Full macros on everything. A whole food philosophy that doesn't ask you to be a chef, own unusual ingredients, or spend your Sunday batch cooking twelve different meals.

Eat real food. Hit your protein. Keep it simple. That's the entire philosophy.

The philosophy

How I approach food

Whole Food First

Every recipe is built around real, minimally processed ingredients. If it grew from the ground or had a heartbeat, it belongs in the kitchen.

Protein as a Priority

High protein intake is the single most important nutritional lever for body composition, energy, and satiety. Every recipe reflects that.

Simple by Design

Complexity is the enemy of consistency. Recipes are designed for real people with real schedules - not professional chefs with unlimited time.

Nutrition Transparency

Every recipe includes calories, protein, carbs, and fats. No guesswork. No excuses. Just clarity.

The recipes

Whole food, done simply

Breakfast5 min

Greek Yogurt Power Bowl

Serves 1

420

Kcal

38g

Protein

42g

Carbs

9g

Fat

Ingredients

  • 200g full-fat Greek yogurt
  • 30g rolled oats
  • 150g mixed berries (fresh or frozen)
  • 15g almonds, roughly chopped
  • 1 tsp honey (optional)

Method

  1. 01Spoon the Greek yogurt into a bowl.
  2. 02Top with oats, berries, and chopped almonds.
  3. 03Drizzle with honey if desired. Eat immediately.
Breakfast10 min

Protein Oats

Serves 1

480

Kcal

35g

Protein

55g

Carbs

12g

Fat

Ingredients

  • 50g rolled oats
  • 1 scoop (30g) vanilla whey protein
  • 200ml almond milk (unsweetened)
  • 1 small banana, sliced
  • 10g chia seeds

Method

  1. 01Combine oats and almond milk in a saucepan. Simmer for 5 minutes, stirring.
  2. 02Remove from heat and let cool for 1 minute.
  3. 03Stir in the protein powder until smooth.
  4. 04Top with sliced banana and chia seeds.
Lunch / Meal Prep30 min

Chicken, Rice & Veg Meal Prep

Serves 4

540

Kcal

45g

Protein

48g

Carbs

14g

Fat

Ingredients

  • 600g chicken breast, diced
  • 300g basmati rice (dry weight)
  • 1 red capsicum, sliced
  • 200g green beans, trimmed
  • 1 tbsp olive oil
  • Salt, pepper, garlic powder, smoked paprika

Method

  1. 01Cook rice according to packet instructions. Set aside.
  2. 02Season chicken with salt, pepper, garlic powder, and paprika.
  3. 03Heat olive oil in a large pan. Cook chicken for 6-8 minutes until golden and cooked through.
  4. 04Add capsicum and green beans. Cook for 4-5 minutes until tender.
  5. 05Divide rice, chicken, and veg across 4 containers.
Lunch45 min

Tuna-Stuffed Sweet Potato

Serves 1

510

Kcal

40g

Protein

55g

Carbs

11g

Fat

Ingredients

  • 1 large sweet potato
  • 1 can (95g) tuna in springwater, drained
  • 2 tbsp full-fat Greek yogurt
  • 1 celery stick, finely diced
  • 1 small handful spinach
  • Salt, pepper, lemon juice

Method

  1. 01Pierce sweet potato with a fork. Bake at 200°C for 40-45 minutes until soft.
  2. 02Mix tuna, Greek yogurt, celery, lemon juice, salt, and pepper in a bowl.
  3. 03Split the sweet potato open and stuff with the tuna mixture.
  4. 04Serve over a bed of spinach.
Dinner30 min

Steak, Sweet Potato & Greens

Serves 1

620

Kcal

48g

Protein

50g

Carbs

22g

Fat

Ingredients

  • 200g sirloin steak
  • 1 large sweet potato, cut into wedges
  • 150g broccoli florets
  • 1 tbsp olive oil
  • Salt, pepper, rosemary

Method

  1. 01Toss sweet potato wedges in olive oil, salt, and rosemary. Roast at 220°C for 20-25 minutes.
  2. 02Steam or boil broccoli for 4-5 minutes until tender. Drain.
  3. 03Season steak generously with salt and pepper.
  4. 04Sear in a hot pan for 3-4 minutes per side for medium-rare. Rest for 5 minutes before slicing.
  5. 05Plate steak alongside sweet potato wedges and broccoli.
Dinner35 min

Baked Salmon & Quinoa

Serves 1

580

Kcal

42g

Protein

45g

Carbs

24g

Fat

Ingredients

  • 180g salmon fillet
  • 80g quinoa (dry weight)
  • 150g asparagus, trimmed
  • 1 tbsp olive oil
  • 1 lemon
  • Salt, pepper, dill

Method

  1. 01Cook quinoa according to packet instructions. Fluff and set aside.
  2. 02Place salmon on a lined tray. Drizzle with olive oil, season with salt, pepper, and dill.
  3. 03Bake at 200°C for 12-15 minutes until just cooked through.
  4. 04Squeeze lemon over the salmon and asparagus.
  5. 05Serve salmon and asparagus over quinoa.
High-Protein20 min

High-Protein Chicken Stir-Fry

Serves 1

490

Kcal

52g

Protein

38g

Carbs

13g

Fat

Ingredients

  • 250g chicken breast, thinly sliced
  • 1 red capsicum, sliced
  • 100g snow peas
  • 100g mushrooms, sliced
  • 1 tbsp soy sauce (low sodium)
  • 1 tsp sesame oil
  • 1 garlic clove, minced
  • 1 tsp grated ginger

Method

  1. 01Heat sesame oil in a wok or large pan over high heat.
  2. 02Add garlic and ginger. Stir for 30 seconds.
  3. 03Add chicken and stir-fry for 5-6 minutes until golden.
  4. 04Add capsicum, snow peas, and mushrooms. Stir-fry for 3-4 minutes.
  5. 05Pour in soy sauce, toss to coat, and serve.
High-Protein15 min

Cottage Cheese Pancakes

Serves 1

380

Kcal

36g

Protein

34g

Carbs

10g

Fat

Ingredients

  • 150g low-fat cottage cheese
  • 2 eggs
  • 40g rolled oats (blended to flour)
  • 1 tsp vanilla extract
  • 1 tsp honey
  • Coconut oil for cooking

Method

  1. 01Blend cottage cheese, eggs, oat flour, and vanilla until smooth.
  2. 02Heat a non-stick pan with a little coconut oil over medium heat.
  3. 03Pour small rounds of batter. Cook for 2-3 minutes per side until golden.
  4. 04Drizzle with honey and serve.
Snack / Side12 min

Boiled Eggs & Avocado on Toast

Serves 1

410

Kcal

24g

Protein

32g

Carbs

22g

Fat

Ingredients

  • 3 eggs
  • 1 slice sourdough bread
  • ½ small avocado
  • Salt, pepper, chilli flakes

Method

  1. 01Bring a pot of water to a gentle boil. Lower eggs in and cook for 6-7 minutes for soft-boiled.
  2. 02Toast the sourdough.
  3. 03Mash avocado onto the toast.
  4. 04Peel and halve the eggs, place on top. Season with salt, pepper, and chilli flakes.
Snack2 min

Greek Yogurt & Almonds

Serves 1

290

Kcal

28g

Protein

14g

Carbs

14g

Fat

Ingredients

  • 200g full-fat Greek yogurt
  • 20g almonds
  • 1 tsp honey (optional)

Method

  1. 01Spoon Greek yogurt into a small bowl.
  2. 02Top with almonds and a drizzle of honey if desired.

Part of something bigger

Nutrition is part of the system.

Cooking With Dejan doesn't exist in isolation. It's the daily nutrition expression of the same philosophy behind The System, the RUNVO community, and every framework I've built - structure over willpower, consistency over perfection, simplicity over complexity.

When you understand how to eat, train, and move - the whole ecosystem clicks into place.

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