For detailed guidelines, click on the Meal Plan Tab in the menu.

*Vegetarian alternative with Tofu or Fish *Gluten-free *Dairy-free alternative

Pork chops with brown rice, brussels sprouts, and mushrooms

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

INGREDIENTS:

CARBS: 1/3 cup brown rice, 4-5 brussels sprouts, 1 cup mushrooms (cooked or raw)

PROTEIN: 120g organic or free-range pork chops (cook with fat on but eat only the lean meat) or tofu (vegetarian), ½ can organic mushroom soup (or none for dairy-free)

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, parsley

OTHER: 2/3 cup of water

METHOD:

In a pot or rice cooker simmer 1/3 cup of brown rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then set aside and leave it covered for 5 more minutes. Boil the brussels sprouts with some salt until soft and chop up your mushrooms. Fry the pork (or tofu) on a frying pan with olive oil, salt and pepper for approx. 5-10 min each side depending on how thick the meat is (1-2 min for Tofu). Warm up the mushroom soup for 30-60 seconds in a microwave and pour it over the cooked meat, rice and veggies, serve with parsley.

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*Vegetarian alternative with Tofu or Fish *Gluten-free *Dairy-free alternative

Chicken thigh with cauliflower quinoa salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 25 Minutes

INGREDIENTS:

CARBS: ¼ cup quinoa, 1 tablespoon organic chickpeas (can-drained and washed), 1 tablespoon raisins, ¼ cauliflower

PROTEIN: 120g organic or free-range chicken thigh (boneless) or tofu (vegetarian), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

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, sweet paprika, curry powder

METHOD:

In a pot simmer a ¼ cup of quinoa with a ½ cup of water and a pinch of salt for 10-15 min with a lid on then set aside and leave it covered for 5-10 more minutes. Fry the cauliflower on a pan with oil, add salt, pepper and curry powder until a little bit softer but still crunchy. Then add the cooked quinoa, chickpeas and raisins. Fry the chicken thigh or tofu on a pan with salt, pepper and sweet paprika until brown. Serve with yoghurt and dill dressing.

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*Vegetarian alternative with Fish *Gluten-free *Dairy-free

Slow cooked steak with brown rice, mushrooms, zucchini

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 30 Minutes then slow cooker 6-8 hours on low or 4 hours on high

INGREDIENTS:

CARBS: 1/3 cup brown rice, ½ zucchini, 1 cup mushrooms, ½ onion, 1 clove garlic, 1 cup beef stock (salt-reduced) or without the stock for the fish (vegetarian)

PROTEIN: 120g organic or grass-fed rump steak (use only the lean meat) or fish (vegetarian)- wrap in tinfoil with lemon juice and place in the slow cooker

FAT: 1tablespoon 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, parsley

METHOD:

Chop up the onion, mushrooms and crush the garlic. Put on the bottom of the slow cooker then add the meat (cut off the fat before you put it in). Add salt, pepper and cover with beef stock. Turn on low for 6-8 hours or high for 4 hours. Half an hour before serving, cook your rice and zucchini.  In a pot or rice cooker simmer 1/3 cup of brown rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then set aside and leave it covered for 5 more minutes. 10 Minutes before the rice is done, Boil or roast the zucchini with some salt and pepper and olive oil until soft then serve.

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*Vegetarian alternative with Tofu or Fish *Gluten-free alternative *Dairy-free

Chicken thighs with couscous, pumpkin, and asparagus

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1/3 cup couscous or rice (gluten-free), 5 asparaguses, 1 cup pumpkin, ¼ chargrilled red capsicum, ½ cup spring onion, 1 clove garlic

PROTEIN: 120g organic or free-range chicken thigh (use only the lean meat) or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chopped almonds, 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, parsley

METHOD:

Turn on the oven 200 C. Mix the couscous with boiling water, stir, then cover and let it steam for 5-10 minutes or cook your rice in the rice cooker with 2/3 cup water (25 minutes). Chop up the pumpkin, and asparagus drizzle with olive oil, salt and pepper and roast in the oven for 15-20 minutes. In the meantime, cut off the fat from the chicken thigh, cut up on smaller pieces (or tofu), fry on a pan with oil, salt, pepper and smoked paprika. Once the pumpkin is cooked, mix with couscous, sliced almonds, spring onion and chargrilled capsicum.

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*Vegetarian alternative with Fish *Gluten-free *Dairy-free

Chicken thighs with potatoes and broccolini

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 60-90 Minutes

INGREDIENTS:

CARBS: 1 large or 2 small potatoes, 2 broccolinis

PROTEIN: 1 organic or free-range chicken thighs with bone and skin 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, rosemary, thyme, oregano

METHOD:

Heat up the oven to 200C. Cut up the potatoes, drizzle with olive oil, add salt, pepper, oregano and thyme and place on a tray. Drizzle the chicken thighs  (or fish) with olive oil and season them with all the herbs.  Put in the oven for approx. 60-90 minutes depending on the size of the chicken (fish). Add the broccolini 15 minutes towards the end.

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*Vegetarian alternative with Fish *Gluten-free alternative *Dairy-free alternative

Chicken schnitzel with cabbage and sweet corn salad

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 10 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 white and red cabbage, 1 celery stick, 1 carrot, 1 spring onion, 1 sweet corn

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

FAT: 2-4 tablespoons peanut 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

METHOD:

Chop up the cabbage, spring onion, celery, and shred the carrot. Season with salt, pepper, add the (cooked) corn and Greek yoghurt and dill dressing. Then prepare 3 bowls, one with flour, one with whisked egg with salt and pepper and one with breadcrumbs. Flatten the chicken (fish) and season with salt and pepper on both sides, then cover in flour, then egg then breadcrumbs. Cook in a frying pan until golden brown.

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

Chicken thighs with potato salad

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 25-30 Minutes

INGREDIENTS:

CARBS: 1 potato, ½ carrot, 2 small sweet and sour pickled cucumbers, 1 tablespoon peas (can-drained and washed)

PROTEIN: 1-2 organic or free-range chicken thighs or fish (vegetarian), 1 organic or free range egg, 1 tablespoon Thomy mayonnaise or Vegenaise (dairy-free mayo)

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, roast chicken spice

METHOD:

Preheat oven to 200 C. Cover the chicken with olive oil, salt, pepper and roast chicken spice. Place in the oven and cook for 20-30 minutes until golden brown. For the potato salad, cut up the potato and carrot into small cubes, then boil them with a pinch of salt until soft (approx. 15 minutes). Boil the egg for 10 minutes. When ready, strain the water, peel the egg and let them cool. Then cut the egg into small cubes and mix it with the potato, carrot, peas, chopped up pickles, salt, pepper, and mayonnaise. Serve the chicken with the potato salad.

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*Vegetarian alternative *Gluten-free *Dairy-free 

Beef stir-fry with veggies and sesame rice

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1/3 cup brown rice, 1 carrot, 1 cup sugar snap peas, 1 small ginger, 1 tablespoon soy sauce (salt-reduced)

PROTEIN: 120g organic or grass-fed beef strips or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil,  1 tablespoon black sesame seeds, 1 tablespoon chia seeds

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

METHOD:

In a pot or rice cooker simmer 1/3 cup of brown rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then add the sesame seeds set aside and leave it covered for 5 more minutes. Add the chia seeds before serving. Marinate the meat in soy sauce mixed with crushed garlic and grated ginger then set aside while you cook the vegetables. Heat up the olive oil on a frying pan and stir fry the chopped up vegetable with salt and pepper for 5-10 minutes. Then fry your meat until tender approx. a couple of minutes and serve with rice and veggies.

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*Vegetarian *Gluten-free *Dairy-free 

Coconut chicken with rice and veggies

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 25-30 Minutes

INGREDIENTS:

CARBS: 1/3 cup basmati rice, ½ cup broccoli, 1 spring onion, ½ carrot, ½ cup sugar snap peas, ½ cup spinach, 1 clove garlic

PROTEIN: 120g organic or free-range chicken breast or fish (vegetarian), 1 can organic coconut milk

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

METHOD:

In a pot or rice cooker simmer 1/3 cup of rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then set aside and leave it covered for 5 more minutes. While the rice is cooking heat up the oil in the frying pan and add crushed garlic, spring onion, carrot and sugar snap peas seasoned with salt and pepper. Stir and cook for a few minutes then add the broccoli and cook for another 2 minutes. Set aside and add the spinach. In a separate frying pan cook the chicken with salt and pepper for 5-10 minutes until brown then add the coconut milk. Serve with rice and veggies.

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

Turkey meatballs with fried rice and beetroot

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1/3 cup basmati rice, 1 tablespoon peas (can- drained and washed), ½ onion, 1 clove garlic, 1 tablespoon breadcrumbs, ½ cup beetroot (can)

PROTEIN: 2 organic or free-range eggs, 1 piece premium shortcut bacon or Tempeh bacon (vegetarian), 100g turkey mince or falafels (vegetarian)

FAT: 2 tablespoons peanut 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, parsley, rosemary, thyme

METHOD:

In a pot or rice cooker simmer 1/3 cup of rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then add the sesame seeds set aside and leave it covered for 5 more minutes. In a bowl mix the mince, crushed garlic, chopped onion, 1 egg, breadcrumbs, salt, pepper, rosemary and thyme. Make the mixture into little ball shapes but slightly flatten so they cook through. In a frying pan heat up the oil and cook the meatballs until brown. In a separate frying pan, heat up the oil, add chopped up bacon and cook for a couple of minutes, then add the rice and peas and stir in the other egg with salt and cracked pepper until cooked. Serve with beetroot.

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

Pork mince with couscous and roasted almonds

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1/3 cup couscous or rice (gluten-free), 1 zucchini, 1 tablespoon mint leaves, ½ onion, 1 clove garlic, 1 tablespoon tomato paste

PROTEIN: 120g pork mince or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon slivered almonds, 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, burrito spice, 2 cubes chicken stock

METHOD:

Mix the couscous with boiling water, chicken stock, salt, pepper, then cover and let it steam for 10 minutes or cook your rice in the rice cooker with 2/3 cup water (25 minutes). Once the water is absorbed fluff it with a fork and add chopped mint leaves. Then heat up a frying pan and roast the almonds until slightly brown. Set aside, add olive oil, chopped onion, crushed garlic, cook for a couple of minutes, then add the pork breaking it up. Cook for 5-10 minutes then add the tomato paste, burrito spice, crumbled chicken stock, shredded zucchini. Cook for a couple more minutes then serve with couscous topped with roasted almonds.

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*Vegetarian alternative *Gluten-free *Dairy-free

Naked chicken schnitzel with quinoa salad

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

INGREDIENTS:

CARBS: ¼ cup quinoa, 1 tomato, ½ cucumber, 1 spring onion, 1 stick celery, ¼ red capsicum, 1-2 tablespoon wholemal flour, 1 tablespoon fresh parsley, 1 tablespoon fresh basil

PROTEIN: 120g organic or free-range chicken breast or fish (vegetarian), 1 organic or free-range egg

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon peanut 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

METHOD:

In a pot simmer a ¼ cup of quinoa with a ½ cup of water and a pinch of salt for 10-15 min with a lid on then set aside and leave it covered for 5-10 more minutes. Then transfer into a bowl and let it cool. Flatten the chicken breast, season with salt and pepper then cover in the flour. In a separate bowl, scramble the egg with salt and pepper and dip in the chicken pieces. Heat up a frying pan with the peanut oil and cook the chicken for 3-4 of minutes each side. In the meantime mix the quinoa with chopped tomatoes, spring onion, cucumber, capsicum, celery, olive oil, basil and parsley. Serve with the chicken.

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

Beef burger with avocado, tomato, caramelised onion and hemp seeds

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

INGREDIENTS:

CARBS: 1 sourdough pumpkin seed bread roll or rice bread (gluten-free), ½ avocado, 1 lettuce, ½ tomato, ½ red onion, 1 tablespoon balsamic vinegar

PROTEIN: 120g lean premium burger meat or falafels (vegetarian)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, ½ tablespoon dextrose, burrito spice

METHOD:

Heat up the oil in the frying pan and cook the meat seasoned with burrito spice, salt and pepper for a few minutes on each side. Heat up a separate frying pan with oil for the onion. Cook on medium heat covered until soft, then add balsamic vinegar and dextrose and cook until the liquid evaporates and the onion is a little bit sticky. Smear the avocado on a toasted bun and serve with lettuce, meat, onion, tomato and hemp seeds.

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*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.

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

Chicken paella

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

INGREDIENTS:

CARBS: ½ cup 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

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.

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

Chicken thighs with roasted carrots, sweet potato and tarragon sauce

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: 1 small sweet potato, 1 carrot, ½ leek, ½ onion, 1 tablespoon fresh tarragon, 1 chicken stock cube

PROTEIN: 1-2 organic or free-range chicken thighs or fish (vegetarian), 1 tablespoon sour cream or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons extra virgin olive oil, 1 teaspoon butter 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, sweet paprika, cumin seeds

METHOD:

Preheat oven to 200 C. Season the carrots and sweet potato with salt, pepper, cumin seeds and olive oil. Bake for 20 minutes or until soft. In the meantime, cook the chopped up onion, leek, salt and pepper with butter. Once the potato is cooked mashed it and mix in the leek with onion then shape into patties. Season the chicken thighs with salt, pepper, sweet paprika and fry until brown and all the fat has melted away. For the sauce, cook the tarragon for a couple of minutes with a dash of hot water, chicken stock cube, season with salt, pepper. Take off the heat, then add the sour cream. Stir constantly so it stays smooth. Serve with chicken, carrots and the patties.

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

Bolognese with veggies and organic durum wheat pasta

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: 1 cup organic durum wheat semolina pasta or gluten-free pasta, 1 carrot, ½ red capsicum, 1 zucchini, 1 tablespoon fresh parsley, ½ onion, 1 clove garlic, 1 tablespoon tomato paste, ½ cup organic diced tomato (can)

PROTEIN: 120g extra lean premium mince or tofu (vegetarian), 1 tablespoon mozzarella or Bio cheese (dairy-free)

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, thyme, rosemary, oregano

METHOD:

Put the pasta in boiling water with salt, stir occasionally, cook for 10-12 minutes, then drain well. Heat up the oil in the frying pan, add crushed garlic, chopped up onion, capsicum, carrots and cook for 5 minutes. Then add the mince with salt, pepper and herbs breaking it up with a wooden spoon. Cook for 5-10 minutes then add the tomato paste, diced tomato and chopped up zucchini. Cook for a couple more minutes then serve with pasta, mozzarella and parsley.

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*Vegetarian alternative *Gluten-free *Dairy-free

Chicken tacos

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 1 taco shell, ½ cup spinach, ½ cup cos lettuce,  ½ cup taco sauce, 1 clove garlic, ½ onion, ½ red capsicum, 1 tablespoon fresh parsley

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, chili powder, oregano, paprika, ground cumin

METHOD:

Heat up the oven to 200C and warm up the taco shell (standing up) for 5 minutes when the chicken is almost ready. Warm up the oil in the frying pan and add crushed garlic, chopped up onion, capsicum and cook for 5 minutes. Then add the chicken with salt, pepper, chili powder, oregano, paprika, ground cumin and cook until brown. Then add the taco sauce and simmer for a couple more minutes. Serve in a taco shell with spinach, cos lettuce, parsley and hemp seeds.

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*Vegetarian alternative *Gluten-free *Dairy-free

Chicken thighs with rice and veggies

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 25-30 Minutes

INGREDIENTS:

CARBS: 1/3 cup basmati rice, 1 cup green beans, 1 carrot, ½ onion, 1 clove garlic

PROTEIN: 120g organic or free-range chicken thigh 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, 1 cube chicken stock (salt-reduced)

METHOD:

In a pot or rice cooker simmer 1/3 cup of rice with 2/3 of a cup of water and a pinch of salt and chicken stock cube for 20-25 min with a lid on then set aside and leave it covered for 5 more minutes. While the rice is cooking heat up the oil in the frying pan and add crushed garlic, onion, chopped up carrot and green beans seasoned with salt and pepper. Stir and cook for a few minutes then add the diced chicken with salt and pepper for 5-10 minutes until brown. Serve with rice and parsley.

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

Meatballs with kale chips and sweet potato mash

INGREDIENTS:

CARBS: 1 small sweet potato, 1 cup kale, ½ onion, ½ leek, 1 tablespoon breadcrumbs or gluten-free breadcrumbs

PROTEIN: 1 organic or free-range egg, 120g premium pork mince or falafels (vegetarian)

FAT: 1 tablespoon peanut oil, 2 tablespoons 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, rosemary, thyme

METHOD:

Heat up the oven to 180C. Remove the leaves from kale, drizzle with olive oil and season with salt. Bake for 10-15 minutes. Boil or bake the chopped up sweet potato with salt and pepper (approx. 20 minutes). In a frying pan cook the onion and leek with olive oil, salt and pepper on medium heat covered until soft. Once the potatoes are ready, mash them together. In a separate bowl mix the mince with the egg, breadcrumbs, salt, pepper, rosemary and thyme. Shape into balls and fry in peanut oil until brown. Serve with kale chips and sweet potato and leek mash.

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*Vegetarian alternative *Gluten-free *Dairy-free

Beef goulash

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 30 Minutes

INGREDIENTS:

CARBS: 1 potato, ½ red capsicum, 1 tablespoon parsley, ½ onion, 1 clove garlic, 1 tablespoon tomato paste, ½ can diced tomato (can)

PROTEIN: 120g organic or grass-fed rump steak or tofu (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, caraway seeds, 1 cube beef stock (salt-reduced)

METHOD:

Heat up a pot with olive oil, add the chopped up onion, capsicum, crushed garlic and cook until soft. Then add the diced beef, season with salt, pepper, caraway seeds and sweet paprika and cook for another 10 minutes. After that add the diced tomatoes, tomato paste, chopped up potatoes and beef stock mixed with ½-1 cup hot water (depending on how thick you like it).  Cook for approx. 20 minutes or until the potatoes are soft and serve with fresh parsley.

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

Tandoori chicken wrap

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10 Minutes (Marinate for 10-15 minutes)

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), ½ cucumber, parsley, ½ cup cos lettuce, ½ tomato, 1 teaspoon tandoori paste

PROTEIN: 120g organic or free-range chicken breast or falafel (vegetarian), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

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

METHOD:

Marinate the chicken breast in Tandoori paste, olive oil, season with salt and pepper (if possible for 10-15 minutes). Prepare the tortilla with lettuce, sliced tomato, cucumber. Cook the chicken on the frying pan until tender and serve in a tortilla wrap.

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

Turkey meatballs with roasted sweet potato and asparagus

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

INGREDIENTS:

CARBS: 1 sweet potato, bunch asparagus, 1 tablespoon parsley, 1 tablespoon breadcrumbs or gluten-free breadcrumbs

PROTEIN: 1 organic or free-range egg, 120g turkey mince or falafels (vegetarian), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon peanut oil, 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds

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

METHOD:

Heat up the oven to 200C. Cut up the sweet potato and asparagus, drizzle with olive oil, season with salt and pepper. Bake for 15-20 minutes. In a separate bowl mix the mince with the egg, breadcrumbs, salt, pepper, rosemary and thyme. Shape into balls and fry in peanut oil until brown. Serve with sweet potatoes, asparagus and yoghurt mixed with parsley and hemp seeds.

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*Vegetarian alternative *Gluten-free *Dairy-free

Thai chicken curry

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 25-30 Minutes

INGREDIENTS:

CARBS: 1/3 cup basmati rice, 1 cup broccoli, ½ red capsicum, 1 spring onion, 1 clove garlic, ½-1 teaspoon Thai green curry paste

PROTEIN: 120g organic or free-range chicken breast or fish (vegetarian), 1 can organic coconut milk

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

METHOD:

In a pot or rice cooker simmer 1/3 cup of rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then set aside and leave it covered for 5 more minutes. While the rice is cooking heat up the oil in the frying pan and add diced chicken, crushed garlic, spring onion, capsicum seasoned with salt and pepper. Stir and cook for a few minutes until the chicken is tender then add the coconut milk mixed with the Thai green curry paste and chopped up broccoli. Cook for another 2 minutes. Serve with rice and parsley.

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*Vegetarian alternative *Gluten-free *Dairy-free

Vietnamese chicken with rice and vegetables

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 30 Minutes

INGREDIENTS:

CARBS: 1/3 cup basmati rice, ½ cup broccoli, 1 carrot, ½ cup cauliflower, ½ onion, 1 clove garlic, ½ cup mushrooms, 2-3 baby sweet corns (can-drained and washed), 1 cube vegetable stock (salt-reduced), ¼ cup fish sauce, juice and zest 1 lime, 1 teaspoon grated ginger

PROTEIN: 120g organic or free-range chicken thigh 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

METHOD:

In a pot or rice cooker simmer 1/3 cup of rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then set aside and leave it covered for 5 more minutes. While the rice is cooking heat up the oil in the frying pan and add crushed garlic, onion, carrot , cauliflower and baby corn seasoned with salt and pepper. Stir and cook for a few minutes then add ½ cup of hot water mixed with the vegetable stock, fish sauce, ginger, lime juice and zest, broccoli and mushrooms and cook for another 2 minutes. In a separate frying pan cook the chicken with salt and pepper for 5-10 minutes until brown then serve with rice and veggies.

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*Vegetarian alternative *Gluten-free *Dairy-free

Pork chops with sweet potato chips and salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 3 cherry tomatoes, 1 small sweet potato

PROTEIN: 120g pork chops or 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, cumin seeds, fennel seeds

METHOD:

Heat up the oven to 200C, cut up the sweet potato into chips, season with salt, pepper and cumin seeds and bake for 15- 20 minutes or until soft. In the meantime warm up a frying pan, brown the pine nuts then set aside. Then cook the pork chops with olive oil, fennel seeds, salt and pepper covered for approx. 5 minutes each side. Serve with salad and tomatoes dressed with olive oil and sweet potato chips.

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*Vegetarian alternative *Gluten-free *Dairy-free

Chicken thigh with kale quinoa salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: ¼ cup quinoa, 1 tomato, ¼ red onion, 1 cup kale, ¼ yellow capsicum, fresh basil, fresh parsley, 1 clove garlic, lemon juice from ½ lemon, 1 teaspoon organic honey

PROTEIN: 120g organic or free-range chicken thighs

FAT: 2 tablespoons 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

METHOD:

In a pot simmer a ¼ cup of quinoa with a ½ cup of water and a pinch of salt for 10-15 min with a lid on then set aside and leave it covered for 5-10 more minutes. Then transfer into a bowl and let it cool. Cook the chicken thighs on a frying pan with olive oil, salt and pepper or on a barbeque for 5 minutes each side.  After you cooked the chicken mix the kale leaves with cooled quinoa, chopped tomatoes, red onion, capsicum, basil, parsley and dress with olive oil mixed with lemon juice, crushed garlic, salt, pepper and honey.

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