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Day 1

*Vegetarian *Gluten-free alternative *Dairy-free alternative

Crumbed fish with roasted sweet potato and spinach

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: ½ – 1 cup breadcrumbs or rice flour breadcrumbs (gluten-free), ½ – 1 cup wholemeal flour or almond flour (gluten-free), 1 cup spinach, 1 small sweet potato

PROTEIN: 120g white fish, 1 organic or free-range egg, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons peanut oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven to 200C. Cut up the sweet potatoes, season with salt and pepper and roast in the oven for 20 minutes. In the meantime prepare 3 bowls, one with flour, one with whisked egg with salt and pepper and one with breadcrumbs. Cut up the fish and season with salt and pepper on both sides, then cover with flour, egg then breadcrumbs. Cook in a frying pan until golden brown. Serve with spinach, roasted sweet potato and Greek and dill yoghurt dressing.

Day 2

*Vegetarian alternative *Gluten-free *Dairy-free alternative

Pork loin steak with roasted sweet potato and leek patties

  • SERVINGS: 1
  • PREP TIME: 15 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1 cup leek, 1 small sweet potato

PROTEIN: 120g pork loin steak or fish (vegetarian), 1 tablespoon sour cream or Vegenaise (dairy-free mayo)

FAT: 2-3 tablespoons extra virgin olive oil, 1 tablespoon organic butter (salt-reduced) or coconut oil (dairy-free), 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, tarragon (dry or fresh)

METHOD:

Heat up the oven to 200C and roast or boil seasoned sweet potato until soft (approx. 15-20 minutes). Heat up the oil and butter in the frying pan and cook the leek with salt and pepper until soft. When ready, mix with the sweet potatoes and shape into patties, drizzle with olive oil and return to the oven for a couple more minutes to brown. In the meantime cook the pork loin steak on the frying pan with olive oil, salt and pepper. For the sauce, mix the sour cream with tarragon and serve.

Day 3

*Vegetarian alternative*Gluten-free *Dairy-free

Steak with sweet potato chips and veggies

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1 small sweet potato, 1 cup silverbeet, ¼ cup dried mushrooms, 1 spring onion, 1 clove garlic

PROTEIN: 120g organic or grass-fed steak or tofu/ fish (vegetarian)

FAT: 2-3 tablespoons extra virgin olive oil, 1 tablespoon pine nuts, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven to 200C. Slice the sweet potato into chips, season with salt and pepper and roast in the oven for 20 minutes. Roast the pine nuts in a hot frying pan for a couple of minutes or until brown then set aside. Return the pan to medium heat with olive oil and add chopped up spring onion, silverbeet, dried mushrooms and crushed garlic.  Once cooked mix in the pine nuts. In a separate frying pan, cook the steak in olive oil seasoned with salt and pepper. 3 minutes each side for medium-rare or 5 minutes for well done. Then serve with sweet potato chips and veggies.

Day 4

*Vegetarian alternative *Gluten-free *Dairy-free

Chicken paella

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 40-45 Minutes

INGREDIENTS:

CARBS: ½ cup basmati rice, ½ red capsicum, ½ onion, 1 clove garlic, ½ can organic diced tomatoes, 1-2 cups chicken stock (salt-reduced), ½ cup cucumber pickles (sweet and sour)

PROTEIN: 120g organic or free-range chicken thighs or fish (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, oregano, thyme, rosemary, saffron, turmeric, ground cumin

METHOD:

Heat up the frying pan and add the chopped up onion, capsicum, garlic and all the seasoning. Cook for a couple of minutes, then add the sliced up chicken thighs. Cook until brown then add the diced tomatoes and simmer for a couple of minutes. Then add the rice and some of the chicken stock. Stir occasionally and once the rice has absorbed the stock, keep adding more. Cook for approx. 25-30 minutes until the rice is soft and all the stock has been absorbed by the rice. Serve with pickles.

Day 5

*Vegetarian *Gluten-free alternative *Dairy-free alternative

Crumbed fish with roasted sweet potato and spinach

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: ½ – 1 cup breadcrumbs or rice flour breadcrumbs (gluten-free), ½ – 1 cup wholemeal flour or almond flour (gluten-free), 1 cup spinach, 1 small sweet potato

PROTEIN: 120g white fish, 1 organic or free-range egg, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons peanut oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven to 200C. Cut up the sweet potatoes, season with salt and pepper and roast in the oven for 20 minutes. In the meantime prepare 3 bowls, one with flour, one with whisked egg with salt and pepper and one with breadcrumbs. Cut up the fish and season with salt and pepper on both sides, then cover with flour, egg then breadcrumbs. Cook in a frying pan until golden brown. Serve with spinach, roasted sweet potato and Greek and dill yoghurt dressing.

Day 6

*Vegetarian alternative *Gluten-free *Dairy-free alternative

Pork loin steak with roasted sweet potato and leek patties

  • SERVINGS: 1
  • PREP TIME: 15 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1 cup leek, 1 small sweet potato

PROTEIN: 120g pork loin steak or fish (vegetarian), 1 tablespoon sour cream or Vegenaise (dairy-free mayo)

FAT: 2-3 tablespoons extra virgin olive oil, 1 tablespoon organic butter (salt-reduced) or coconut oil (dairy-free), 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, tarragon (dry or fresh)

METHOD:

Heat up the oven to 200C and roast or boil seasoned sweet potato until soft (approx. 15-20 minutes). Heat up the oil and butter in the frying pan and cook the leek with salt and pepper until soft. When ready, mix with the sweet potatoes and shape into patties, drizzle with olive oil and return to the oven for a couple more minutes to brown. In the meantime cook the pork loin steak on the frying pan with olive oil, salt and pepper. For the sauce, mix the sour cream with tarragon and serve.

Day 7

*Vegetarian alternative*Gluten-free *Dairy-free

Steak with sweet potato chips and veggies

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1 small sweet potato, 1 cup silverbeet, ¼ cup dried mushrooms, 1 spring onion, 1 clove garlic

PROTEIN: 120g organic or grass-fed steak or tofu/ fish (vegetarian)

FAT: 2-3 tablespoons extra virgin olive oil, 1 tablespoon pine nuts, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oven to 200C. Slice the sweet potato into chips, season with salt and pepper and roast in the oven for 20 minutes. Roast the pine nuts in a hot frying pan for a couple of minutes or until brown then set aside. Return the pan to medium heat with olive oil and add chopped up spring onion, silverbeet, dried mushrooms and crushed garlic.  Once cooked mix in the pine nuts. In a separate frying pan, cook the steak in olive oil seasoned with salt and pepper. 3 minutes each side for medium-rare or 5 minutes for well done. Then serve with sweet potato chips and veggies.

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