*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.

*

*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.

*

*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.

*

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

Chicken, cabbage and lentil stir fry

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: ½ can organic brown lentils (drained and washed), 1 carrot, 1 cup cabbage, 1 cup broccoli, ½ onion, 1 clove garlic

PROTEIN: 120g organic or free-range chicken breast 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, parsley, 1 teaspoon ground cumin and turmeric

METHOD:

Heat up the oil in a frying pan and cook the chicken (or tofu) first with salt, pepper, cumin and turmeric then set aside. Chop up onion, carrot, cabbage and crushed garlic, add salt and pepper and cook with oil on a pan. After 10 minutes when soft add the broccoli, cooked lentils. After 5 minutes add chicken (or tofu) and serve with parsley.

*

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

Lean beef mince with roasted carrots and broccoli

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

INGREDIENTS:

CARBS: 1 carrot, 1 cup broccoli, ½ red capsicum, ½ onion, 1 clove garlic, ½ can organic diced tomatoes

PROTEIN: 120g organic grass-fed extra lean beef mince 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, rosemary, thyme, oregano

METHOD:

Heat up the oven to 200C. Cut up and Season the carrots and broccoli with olive oil, salt, pepper and thyme. Cook for 15-20 minutes or until soft. In a frying pan heat up the oil and cook the chopped onion, capsicum and crushed garlic covered until soft. Then add the mince (or tofu at the end as it cooks in 1-2 minutes), salt, pepper, rosemary, oregano and thyme. Once cooked add the diced tomatoes from the can. Keep simmering for another 5-10 minutes. Then serve with the carrots and broccoli when ready.

*

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

Naked chicken schnitzel with salad

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

INGREDIENTS:

CARBS: 1 cup salad with dark green leaves, ½ cup red cabbage, 1 cup spinach, 1 spring onion, 1 tablespoon coconut flour, lemon juice from 1 lemon

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

FAT: 1 tablespoon extra virgin olive oil, 2 tablespoons peanut oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

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

METHOD:

Prepare the salad in a bowl mixing the leaves, cabbage, spring onion with lemon juice and drizzle with olive oil. Whisk the egg with LSA, salt, pepper and a tablespoon of coconut flour. Cut up the chicken, flatten it with a hammer, season with salt and pepper then cover in the egg mixture.  Heat up the oil in a frying pan and cook the chicken until brown on each side. Serve with salad.

*

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

Lean beef mince rissoles with roasted carrots and broccoli

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

INGREDIENTS:

CARBS: 1 carrot, 1 cup broccoli, ½ onion, 1 clove garlic, 1 tablespoon almond flour

PROTEIN: 120g organic grass-fed extra lean beef mince or falafel (vegetarian), 1 organic or free-range egg, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 2 tablespoons peanut oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

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

METHOD:

Heat up the oven to 200C. Cut up and season the carrots and broccoli with olive oil, salt, pepper and thyme. Roast for 15-20 minutes or until soft. In a bowl mix the mince, almond flour, LSA, crushed garlic, chopped onion, egg, salt, pepper, rosemary, thyme and oregano. 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 rissoles until brown. Then serve with the carrots, broccoli and Greek yoghurt and dill dressing (or Vegenaise).

*

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

Extra lean beef sausages with Thai salad topped with crispy shallots

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

INGREDIENTS:

CARBS: 1 cup rocket salad, 1 carrot, 1 cup red cabbage, ½ red capsicum, 1 shallot, lemon juice from 1 lemon,1 tablespoon barbecue sauce (sugar-reduced)

PROTEIN: 1-2 extra lean sausages or fish (vegetarian)

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

METHOD:

Cut the sausages in half. Then heat up the pan or barbecue and add sausages (or fish) to cook. When brown serve with mixed salad tossed with shredded carrots, chopped capsicum, red cabbage, LSA, olive oil, lemon juice and top with crispy shallots (cook in oil until brown then drain the oil on a fine mashed sieve).

*

*Vegetarian with Tofu *Gluten-free *Dairy-free

Chicken and vegetable soup

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

INGREDIENTS:

CARBS: ½ onion, 1 clove garlic, 1 carrot, 1 celery stick, 1 zucchini, 1 cup broccoli, ½ litre chicken stock (salt-reduced) or water (vegetarian)

PROTEIN: 120g organic or free-range chicken breast 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, parsley

METHOD:

Warm up the oil and cook the chopped onion and crushed garlic first until soft. Then add the chopped carrots, celery, chicken (or tofu at the end) and cook covered for 10 minutes. Then add the zucchini, broccoli, parsley and chicken stock and cook for another 10 minutes until all the ingredients are soft.

*

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

Oven baked chicken with coleslaw

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 60 Minutes or more (30 min per 500g chicken or 10 min per 2.5cm thickness for fish)

INGREDIENTS:

CARBS: 1 cup white cabbage, 1 carrot, 1 spring onion, 1 celery stick

PROTEIN: 120g organic or free-range chicken (whichever part you like) or fish (vegetarian), 1 tablespoon coleslaw 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, roast chicken spice

METHOD:

Turn on the oven 200C. If you are making the whole chicken, you can put it on a stainless steel vertical rack. Smear the olive oil on the chicken (or fish) then season it with salt, pepper and roast chicken spice (or lemon juice for Fish).  Put in the oven and let it cook depending on the size of the chicken (fish).  Prepare the salad in a bowl mixing the chopped-up cabbage, spring onion, celery, shredded carrots, salt, pepper and the dressing.

*

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

Pork chops with rocket, pumpkin, beetroot, feta and chickpeas salad

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

INGREDIENTS:

CARBS: 1 cup rocket salad, 1 cup pumpkin, 2 tablespoons organic beetroot (from a can), 1 tablespoon organic chickpeas (can-drained and washed), 1 cup cos lettuce, lemon juice from 1 lemon

PROTEIN: 120g pork chops (cook with fat on but eat only the lean meat) or tofu/ fish (vegetarian), 1 tablespoon fetta cheese or Bio cheese/ Sheese (dairy-free)

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

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

METHOD:

Heat up the oven to 200C. Cut up and season the pumpkin with olive oil, salt, pepper and thyme. Cook for 15-20 minutes or until soft. Heat up the oil in the pan add fennel seeds, salt and pepper, then put the pork (or tofu- only 1-2 minutes) in and drizzle with oil, salt pepper and fennel seeds, cover and cook for approx. 10 minutes each side on medium heat. In the meantime prepare the salad with cos lettuce, rocket, beetroot, feta, chickpeas, finely chopped walnuts and roasted pumpkin when ready. Dress with olive oil and lemon juice.

*

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

Steak strips with salad, red kidney beans and avocado

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

INGREDIENTS:

CARBS: 1 cup dark leave salad and spinach, 1 tomato, 1 tablespoon organic red kidney beans (can- drained and washed), ½ red capsicum, ½ cup red cabbage, lemon juice from 1 lemon

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

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 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 pan or barbecue and add steak (or tofu cook only 1-2 min) that has been cut into strips with salt, pepper. Stir-fry for approx. 5 min. For the dressing mix olive oil and lemon juice. Prepare the salad with the leaves, tomato, red cabbage, capsicum, kidney beans, avocado and drizzle with dressing.

*

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

Lean beef mince Bolognese with zucchini noodles/ zoodles

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

INGREDIENTS:

CARBS: 1 cup mushrooms, ½ capsicum, 1 tablespoon peas (frozen or can), ½ can organic diced tomatoes, 1 zucchini, ½ onion, 1 clove garlic

PROTEIN: 120g organic or grass-fed extra lean beef mince or falafel balls (vegetarian), 1 tablespoon grated parmesan cheese or Bio cheese/ Sheese (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, rosemary, thyme, oregano

METHOD:

Cut up the zucchini with a spiralizer or with a knife into fine long noodle strips and boil for 1min then drain in a colander. In a frying pan heat up the oil and cook the chopped onion, capsicum, mushrooms, peas and crushed garlic covered until soft. Then add the mince (or falafel), salt, pepper, rosemary, oregano and thyme. Once cooked add the diced tomatoes from the can. Keep simmering for another 5-10 minutes. Then serve with the zoodles and parmesan cheese on top.

*

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

Sour cream chicken patties

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

INGREDIENTS:

CARBS: 1 cup spinach, 1 cup dark green leaves, ½ cup bean sprouts, 1 tomato, 1 clove garlic, 1 tablespoon coconut flour, lemon juice from 1 lemon

PROTEIN: 120g organic or free-range chicken thighs or can tuna (vegetarian), 1 organic or free-range egg, 1 tablespoon sour cream or Bio cheese (dairy-free), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

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, parsley

METHOD:

Prepare the salad by mixing the leaves, bean sprouts, tomatoes, feta cheese and parsley. For the dressing mix lemon juice and olive oil.  Then chop up the chicken thigh on small pieces (or drain Tuna), season with salt, pepper, parsley. Add crushed garlic, sour cream (or Bio cheese), egg, coconut flour and mix it. Heat up the oil in a frying pan and add a tablespoon of the mixture, cook until brown then gently turn over. Serve with the salad and dip in a Greek yoghurt with dill (or Vegenaise).

*

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

Lamb with asparagus, broccoli, cauliflower and beetroot salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 cup spinach, ½ cup broccoli, ½ cup cauliflower, 4-5 Asparagus, ½ cup beetroot (from a can), lemon juice from 1 lemon

PROTEIN: 120 g organic lamb chops (cook with fat, but eat only the lean meat) 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, rosemary, cumin seeds

METHOD:

Turn on the oven 200 C, cut up the broccoli, cauliflower, asparagus then drizzle with olive oil and add salt, pepper and cumin seeds. Cook for 20 min or until soft. Heat up the oil or a barbecue and cook the lamb (or Tofu) with salt, pepper and rosemary. Cook with the fat on, but only eat the lean meat. For the dressing mix olive oil, salt, pepper and lemon juice. On a plate mix the salad leaves, chopped-up beetroot and the vegetables from the oven and the dressing.

*

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

Pesto chicken with ranch slaw salad

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

INGREDIENTS:

CARBS: 1 cup red and white cabbage, 1 carrot, ½ red and yellow capsicum, 1 spring onion

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 tablespoon ranch slaw dressing or Vegenaise (dairy-free mayo)

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

Prepare the salad by mixing the chopped-up cabbage, capsicum, spring onion and shredded carrot.  Dress with ranch slaw or Vegenaise. Then chop up the chicken breast (or tofu) on small pieces, season with salt and pepper and pesto and cook on frying pan with olive oil. Once cooked, mix in with the salad.

*

*Vegetarian alternative *Gluten-free *Dairy-free

Low carb popcorn chicken with salad and asparagus

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 5 asparaguses, 1 tablespoon coconut flour, 1 tablespoon balsamic glaze

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

Preheat the oven to 200C. Place the asparagus on a tray with baking paper, drizzle with olive oil, salt, pepper, and bake for approx. 10 minutes. Cut up the chicken breast into cubes, prepare a bowl with the flour and a bowl with the egg. Whisk the egg with salt and pepper. Coat the chicken in coconut flour then dip it in the egg mixture. Heat up the peanut oil in the frying pan and cook the chicken until brown and tender. Then serve with a bowl of salad, asparagus and dress with olive oil and balsamic glaze.

*

* Vegetarian alternative *Gluten-free *Dairy-free

Steak and salad

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

INGREDIENTS:

CARBS: 1 cup spinach, 1 cup dark green leaves, ½ carrot, ½ cup beetroot (can), 1 tablespoon balsamic glaze

PROTEIN: 120g organic or grass-fed steak or fish/ 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, thyme, oregano

METHOD:

Heat up the pan or barbecue and add steak (or tofu cook only 1-2 min) seasoned with salt, pepper, oregano, and thyme. Cook for 2-3 min each side for rare, 4 min each side for medium or 5-6 minutes each side for well done. Prepare the salad with the leaves, slices of carrots, beetroot and drizzle with olive oil and balsamic glaze.

*

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

Beef mince with kale chips and roasted pumpkin

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

INGREDIENTS:

CARBS: 1 cup pumpkin, 1 cup kale, ½ can organic tomatoes, ½ red capsicum, ½ onion. 1 clove garlic

PROTEIN: 120g organic or grass-fed extra lean beef mince or tofu (vegetarian), 1 tablespoon parmesan cheese or Bio cheese/ Sheese (dairy-free)

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

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

METHOD:

Heat up the oven to 200C. Cut up the pumpkin and kale, season with salt, pepper, and drizzle with olive oil. Roast for 10-15 min or until kale is crunchy and pumpkin soft. In a frying pan heat up the oil and cook the chopped onion, capsicum and crushed garlic covered until soft. Then add the mince, salt, pepper, rosemary, oregano, and thyme. Once cooked add the diced tomatoes from the can. Keep simmering for another 5-10 minutes.

*

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

Lamb chops with roasted carrots and asparagus

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

INGREDIENTS:

CARBS: 5 asparaguses, 1 carrot

PROTEIN: 120g lamb chops or fish (vegetarian), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (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, rosemary, cumin seeds, thyme

METHOD:

Heat up the oven to 200C. Cut up the asparagus and carrots, season with salt, pepper, cumin seeds, thyme and drizzle with olive oil. Roast for 10-15 min or until soft. Season the lamb with salt, pepper and rosemary and cook in a frying pan with olive oil for approx. 5 min each side. Serve with Greek yoghurt and dill dressing.

*

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

Tandoori chicken in lettuce with walnuts and fetta cheese

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

INGREDIENTS:

CARBS: 2 large dark cos lettuces, ½ cucumber, ½ tomato, 1 tablespoon fresh parsley, lemon juice from ½ lemon

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chopped walnuts

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, 1 tablespoon tandoori paste

METHOD:

Cut up the chicken breast on small cubes then marinate it in the tandoori paste mixed with some olive oil, salt and pepper. You can marinate overnight or just while you prepare the other ingredients. Mix the yoghurt with lemon juice, olive oil, salt and pepper and set aside. Then cut up the cucumber, tomato, parsley, fetta cheese, walnuts and prepare your lettuce. Heat up the frying pan with olive oil then add the chicken and cook for 5-10 minutes or until brown. Serve the chicken on the top of the lettuce mixed with the veggies, walnuts and lemon yoghurt.

*

* Vegetarian alternative *Gluten-free *Dairy-free

Steak and veggies

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

INGREDIENTS:

CARBS: ½ red capsicum, 1 cup broccolini, ½ zucchini

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

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:

Heat up the oven to 200C. Cut up the broccolini, zucchini and capsicum. Season with olive oil, salt and pepper then roast for 10-15 minutes. Heat up the pan or barbecue and add steak (or tofu cook only 1-2 min) seasoned with salt, pepper. Cook for 2-3 min each side for rare, 4 min each side for medium or 5-6 minutes each side for well done. Serve the steak with the roasted veggies.

*

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

Beef mince with veggies in slow cooker

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME:  4 Hours in a slow cooker on high

INGREDIENTS:

CARBS: 1 carrot, 1 zucchini, ½ onion, 1 clove garlic, ½ red capsicum, 1 tablespoon fresh parsley, ½ can crushed tomatoes, 1 tablespoon tomato paste

PROTEIN: 120g organic or grass-fed extra lean beef mince or tofu (vegetarian), 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon hemp seeds

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

METHOD:

Add the mince (or tofu) in the slow cooker, break it up so it is evenly spread out. Add chopped up carrots, onion, capsicum and zucchini then crushed garlic, canned tomato and tomato paste. Season with salt, pepper, thyme, oregano and rosemary. Then cook on high for 4 hours. Serve with mozzarella, fresh parsley and hemp seeds.

*

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

Pork chops with roasted veggies

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

INGREDIENTS:

CARBS: 1 cup broccoli, 1 cup cauliflower, 1 cup pumpkin

PROTEIN: 120g pork chops or fish (vegetarian), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (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, cumin seeds, fennel seeds

METHOD:

Heat up the oven to 200C. Cut up the broccoli, cauliflower and pumpkin. Season with salt, pepper, cumin seeds and drizzle with olive oil. Roast for 10-15 min or until soft. Season the pork chops with salt, pepper and fennel seeds and cook in a frying pan with olive oil for approx. 5 min each side. Serve with Greek yoghurt and dill dressing.

*

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

Chicken salad with fetta, peaches, chickpeas, beetroot and walnuts

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup beetroot (can), ½ cup organic chickpeas (can-drained and washed), 1 tablespoon balsamic glaze

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon chopped walnuts

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, 1 tablespoon tandoori paste

METHOD:

Cut up the chicken breast on small cubes, then cook it on a frying pan with some olive oil, salt and pepper until brown. Then prepare your salad mixing the green leaves with beetroot, chickpeas, peach, fetta cheese and walnuts. Serve the chicken on the top of the salad, dress with olive oil and balsamic glaze.

*

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

Turkey breast and halloumi salad with avocado and sunflower seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup spinach, ½ red capsicum, ½ cup pumpkin (roasted), 1 tablespoon fresh parsley, 1 tablespoon balsamic glaze

PROTEIN: 30g organic halloumi or Bio cheese/ Sheese (dairy-free), 40g turkey breast

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 1 tablespoon sunflower seeds (roasted), 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 frying pan and brown the sunflower seeds first. Then set aside, add oil and cook the sliced-up halloumi cheese until slightly brown on each side. Prepare your salad, add chopped up avocado, capsicum, turkey breast, roasted pumpkin, then add the halloumi and sunflower seeds. Season with salt and cracked pepper and serve with fresh parsley, drizzle with olive oil and balsamic glaze.

*

* Vegetarian alternative *Gluten-free *Dairy-free

Steak and salad

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 4-5 cherry tomatoes, 1 cup dark green leaves, ½ cup spinach, 1 tablespoon balsamic glaze

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

FAT: 2 tablespoons extra virgin olive oil, ½ avocado, 1 tablespoon hemp seeds, 1 tablespoon pine nuts

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

METHOD:

Heat up the pan or barbecue and add steak (or tofu cook only 1-2 min) seasoned with salt, pepper. Cook for 2-3 min each side for rare, 4 min each side for medium or 5-6 minutes each side for well done. Serve the steak with a salad mixed with tomato, avocado and roasted pine nuts. Dress the salad with olive oil and balsamic glaze.

*

* Vegetarian alternative *Gluten-free *Dairy-free

Chicken thighs with roasted veggies, hemp and chia seeds

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 carrot, 1 cup broccoli, 1 cup pumpkin

PROTEIN: 120g organic or free-range chicken thigh or fish/ tofu (vegetarian)

FAT: 1 tablespoon hemp seeds, 1 tablespoon chia seeds, 1 tablespoon sesame seeds

HERBS AND SPICES: pinch of pink Himalayan salt, cracked pepper, thyme, oregano, cumin seeds

METHOD:

Heat up the oven to 200C. Cut up the carrots, broccoli and pumpkin, season with salt, pepper, thyme, oregano, then drizzle with olive oil. Cover the pumpkin with hemp and chia seeds and roast for 15-20 minutes. In the meantime, season the chicken with salt, pepper, cumin seeds and sesame seeds and cook on a frying pan with olive oil or barbeque until brown. Serve with the roasted veggies.

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*Vegetarian alternative *Gluten-free *Dairy-free

Pork mince with mango chutney, cashew nuts and zucchini zoodles

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

INGREDIENTS:

CARBS: 1 zucchini, ½ onion, 1 clove garlic, 1 tablespoon tomato paste, 1 tablespoon mango chutney, 1 tablespoon fresh mint leaves

PROTEIN: 120g pork mince or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon cashew 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 powder, turmeric, fennel seeds

METHOD:

Make noodles from the zucchini using a peeler or spiralizer, boil for 2-5 minutes max and squeeze out the excess water in a tea towel. Roast the cashew nuts on a heated frying pan until brown. Heat up the frying pan with olive oil and cook the chopped onion, crushed garlic, salt, pepper, cumin powder, turmeric, fennel seeds. Add the pork mince, break it down and cook until brown. Then add the tomato paste, mango chutney and cashew nuts. Serve with zoodles topped with fresh mint leaves.

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*Vegetarian alternative *Gluten-free *Dairy-free

Coconut chicken salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ red capsicum, 1 tomato, ½ cucumber, 2 tablespoons coconut flour, 1 tablespoon balsamic glaze

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

FAT: 2 tablespoons peanut oil, 1 tablespoon extra virgin olive oil, 2 tablespoons shredded coconut, ½ avocado

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

METHOD:

Cut up the chicken breast on small cubes, then season it with salt, pepper. Prepare 3 bowls, one with coconut flour, one with the egg scrambled with salt and pepper and one with the shredded coconut. Cover the chicken in the flour, egg then coconut and cook on a hot frying pan in peanut oil until brown.  Serve with a salad mixed with tomato, capsicum, cucumber, avocado, olive oil and balsamic glaze.

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

Beef mince with red kidney beans and mushrooms

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

INGREDIENTS:

CARBS: 1 cup green beans, ½ red capsicum, 4 asparaguses, 1 cup mushrooms, ½ cup organic red kidney beans (can drained and washed), ½ can organic diced tomato, ½ onion, 1 clove garlic

PROTEIN: 120g extra lean premium beef mince or tofu (vegetarian), 1 tablespoon parmesan chees 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, oregano, thyme, rosemary

METHOD:

Heat up the oil in the pan and cook the chopped onion, garlic, green beans, asparagus and capsicum. After 5 minutes add the mince seasoned with salt, pepper, oregano, thyme and rosemary. When it is cooked, add the diced tomato, mushrooms and kidney beans, simmer for a couple more minutes then serve with parmesan cheese.

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*Vegetarian alternative *Gluten-free *Dairy-free

Chicken tenders with roast veggies

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 carrot, 1 cup broccoli, 1 cup pumpkin

PROTEIN: 120g organic or free-range chicken tenders or fish/ 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, cracked pepper, thyme, oregano, fennel seeds

METHOD:

Heat up the oven to 200C. Cut up the carrots, broccoli and pumpkin, season with salt, pepper, thyme, oregano, then drizzle with olive oil and roast for 15-20 minutes. In the meantime, season the chicken with salt, pepper, fennel seeds and cook on a frying pan with olive oil or barbeque until brown. Serve with the roasted veggies.

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*Vegetarian alternative *Gluten-free *Dairy-free

Pork chops with veggies sesame seeds and roasted pine nuts

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup green beans, 1 carrot, 1 cup broccoli

PROTEIN: 120g pork chops or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon sesame seeds, 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, ground cumin, fennel seeds

METHOD:

Heat up the oven to 200C. Cut up the carrots, broccoli and green beans, season with salt, pepper, ground cumin then drizzle with olive oil and roast for 15-20 minutes. In the meantime, brown the sesame seeds and pine nuts on a hot frying pan. Then season the pork with salt, pepper, fennel seeds and cook with olive oil until brown. Serve with the roasted veggies, sesame seeds and pine nuts.

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

Steak and cabbage salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 cup cabbage, 1 carrot

PROTEIN: 120g organic or grass-fed steak or fish/ tofu (vegetarian), 1 tablespoon ranch slaw dressing or Vegenaise (dairy-free)

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

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

METHOD:

Heat up the frying pan with olive oil or barbecue and add the steak (or tofu cook only 1-2 min) seasoned with salt and pepper. Cook for 2-3 min each side for rare, 4 min each side for medium or 5-6 minutes each side for well done. Prepare the salad with shredded carrot, cabbage, hemp seeds and drizzle with ranch slaw dressing.

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

Hazelnut chicken tenders with ranch slaw salad

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

INGREDIENTS:

CARBS: 3 tablespoons breadcrumbs or rice flour breadcrumbs (gluten-free), 3 tablespoons hazelnut meal, ½ cup almond flour, 1 cup spinach, 1 cup red and white cabbage, ½ shredded carrot

PROTEIN: 120g organic or free-range chicken breast, 1 organic or free-range egg, 1 tablespoon ranch slaw dressing or Vegenaise (dairy-free)

FAT: 2 tablespoons peanut oil, 1 tablespoon chia seeds

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

METHOD:

Prepare 3 bowls, one with almond flour, one with whisked egg with salt and pepper and one with the breadcrumb mix (hazelnut meal with breadcrumbs). Cut up the chicken, 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 ranch slaw salad (mix chopped up spinach, cabbage and carrot), dressing and chia seeds.

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

Extra lean sausages with veggies

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: bunch broccolini, 1 carrot, 1 cup sugar snap peas

PROTEIN: 1-2 extra lean gourmet sausages or fish (vegetarian), 1 tablespoon Thomy mayo or Vegenaise (dairy-free)

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:

Heat up the oven to 200C. Cut off the end bits from the sugar snap peas and broccolini, slice up the carrots, season with salt, pepper and drizzle with olive oil. Roast for 15-20 minutes or until soft. Cook the sausages in a frying pan with olive oil or on a barbecue for approx. 5 min each side. Serve with mayonnaise.

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

Chicken salad with roasted veggies, fetta and pine nuts

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup green beans, ½ cup asparagus, ½ cup pumpkin, ½ cup broccoli, 1 tablespoon fresh parsley, lemon juice from ½ lemon

PROTEIN: 120g organic or free-range chicken thigh or tofu (vegetarian), 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon 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, burrito spice

METHOD:

Preheat the oven to 200C. Chop up the pumpkin, green beans, broccoli and asparagus, drizzle with olive oil, season with salt and pepper and bake for 15-20 minutes. Roast the pine nuts on a hot frying pan for a couple of minutes then set aside. Then cut up the chicken on small cubes, season with salt, pepper and add to a hot frying pan with some olive oil. Once browned, add some burrito spice. Mix the yoghurt with lemon juice, olive oil, salt and pepper and set aside. Prepare the salad with the roast veggies, chicken, pine nuts, add fetta cheese, parsley and the yoghurt dressing.

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

Chicken salad with red kidney beans, avocado and mozzarella

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 tomato, ½ cup organic red kidney beans (can- drained and washed), lemon juice from ½ lemon

PROTEIN: 120g organic or free-range chicken breast or tuna (vegetarian), 1 tablespoon mozzarella cheese or Bio cheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil,  ¼ avocado, 1 tablespoon walnuts

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

METHOD:

Cut up the chicken breast, season with salt, pepper, cumin seeds and cook on a frying pan with some olive oil until tender. Prepare your salad with leaves, chopped tomato, kidney beans, avocado and mozzarella. Serve the salad with chicken and walnuts dress with olive oil and lemon juice.

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

Beef mince with spinach and mozzarella

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

INGREDIENTS:

CARBS: 1 cup spinach, ½ onion, 1 clove garlic, ½ red capsicum, 1 tablespoon fresh parsley, ½ can crushed tomatoes, 1 tablespoon tomato paste

PROTEIN: 120g organic or grass-fed extra lean beef mince or tofu (vegetarian), 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

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

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

METHOD:

Heat up the oil in the frying pan and cook the chopped up onion, capsicum and crushed garlic until soft. Then add the mince (or tofu), break it up so it is evenly spread out. After 5 minutes add canned tomato and tomato paste. Season with salt, pepper, thyme, oregano, rosemary and cook for another 10-15 minutes. Serve with spinach, mozzarella, fresh parsley and hemp seeds.

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

Chicken salad with halloumi, bacon and pumpkin

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup beetroot (can), 1 cup roasted pumpkin

PROTEIN: 80g organic or free-range chicken breast or tofu (vegetarian), 15g organic halloumi cheese or Bio cheese/ Sheese (dairy-free), 1 slice premium lean bacon or no bacon (vegetarian), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

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

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

METHOD:

Heat up the oven to 200C. Season the pumpkin with salt, pepper and olive oil and roast for 10-15 minutes. Cut up the chicken breast on small cubes and cook on a frying pan with some olive oil, salt and pepper until brown. Then cook the halloumi and bacon on a clean frying pan drizzled with olive oil. Prepare your salad mixing the green leaves with beetroot, roasted pumpkin, halloumi cheese, chicken and bacon. Serve with Greek yoghurt dressing.

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* Vegetarian alternative *Gluten-free *Dairy-free

Lamb with zucchini, asparagus and pine nuts

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 bunch asparagus, ½ onion, 1 zucchini

PROTEIN: 120g organic lamb or fish (vegetarian)

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

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

METHOD:

Heat up the oven to 200C. Season the asparagus with salt, pepper, drizzle with olive oil and bake for 10-15 minutes.  In a hot frying pan brown the pine nuts then set aside. Add oil and cook the chopped up onion on medium heat until soft, then add the zucchini with salt and pepper. Cook for a couple more minutes then in a separate dish, cook the lamb with salt, pepper, rosemary until brown on each side. Serve with the veggies, pine nuts and hemp seeds.

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

Burger meat with salad

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup beetroot (can), 1 cup roasted pumpkin, lemon juice from ½ lemon

PROTEIN: 120g organic or grass-fed burger meat or falafel (vegetarian), 1 tablespoon mozzarella or Bio cheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, ½ avocado, 1 tablespoon hemp seeds

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

METHOD:

Heat up the oven to 200C and roast the pumpkin seasoned with salt, pepper, olive oil for 15 minutes. Then heat up the frying pan with some olive oil and cook the burger meat until brown. Serve with a salad mixed with beetroot, mozzarella, roasted pumpkin and hemp seeds. Dress the salad with olive oil and fresh lemon juice.

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*Vegetarian alternative *Gluten-free *Dairy-free

Turkey mince with pumpkin and red kidney beans

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

INGREDIENTS:

CARBS: 1 cup pumpkin, ½ cup organic red kidney beans (can- drained and washed), 1 tablespoon parsley, ½ onion, 1 clove garlic, ½ red capsicum, 1 tablespoon tomato paste, ½ cup organic diced tomatoes (can)

PROTEIN: 120g turkey mince or tofu (vegetarian)

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

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

METHOD:

Heat up the oven to 200C and roast the pumpkin seasoned with salt, pepper, olive oil for 15 minutes. Heat up the frying pan with olive oil and cook the chopped onion, crushed garlic, red capsicum, salt, pepper, thyme and oregano. Add the mince, break it down and cook until brown. Then add the tomato paste, diced tomato and red kidney beans. Serve with roasted pumpkin, chia seeds and parsley.

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*Vegetarian alternative *Gluten-free *Dairy-free

Pork and corn salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 carrot, 1 cob sweet corn

PROTEIN: 120g lean pork or tofu (vegetarian), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (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, sesame seeds, cumin seeds

METHOD:

Boil the sweet corn for 10 minutes with some salt. Cut up the carrot and pork into small cubes, then season with salt, pepper, cumin seeds and sesame seeds. Heat up the oil in the frying pan and cook the carrot first, stir fry for a couple of minutes then add the pork and cook until brown. Serve with a salad mixed with sweet corn and Greek yoghurt dressing.

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

Oven baked lamb meatballs

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1 tablespoon almond flour, ½ onion, 1 clove garlic, ½ cup diced tomatoes (can), ¼ red capsicum, 1 zucchini, 1 tablespoon fresh parsley

PROTEIN: 120g lamb mince or falafel (vegetarian), 1 organic or free-range egg, 1 tablespoon mozzarella or Bio cheese (dairy-free)

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, cumin, paprika, oregano, rosemary, 1 teaspoon dextrose

METHOD:

Heat up the oven to 220C. Prepare the meatballs by mixing the mince with almond flour, egg, salt, pepper, ground cumin and paprika. In a hot frying pan cook the meatballs until brown and place them in an oven safe dish. Then cook the onion, crushed garlic, capsicum and zucchini with olive oil, salt, pepper, oregano, rosemary and dextrose. Once soft, add the diced tomatoes. Pour the mixture over the meatballs, add some mozzarella and bake for 10 minutes or until the cheese has melted. Serve with freshly chopped parsley.

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

Pork chops with creamy leek, carrots and pumpkin

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 carrot, 1 cup pumpkin, 1 leek, 1 spring onion, 1 clove garlic

PROTEIN: 120g lean pork loin steak or fish/ tofu (vegetarian), 1 tablespoon sour cream or Veganaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon organic 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, cracked pepper

METHOD:

Heat up the oven to 200C. Cut up the carrots and pumpkin, season with salt, pepper, drizzle with olive oil and roast for 15-20 minutes. In the meantime, season the pork with salt, pepper and cook on a frying pan with olive oil until brown then set aside. In a separate frying pan, heat up the butter and cook the leek with crushed garlic, spring onion, salt and pepper. Once soft, add the sour cream and simmer for a couple more minutes. When ready, serve with the pork and roasted veggies.

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*Vegetarian alternative *Gluten-free *Dairy-free

Beef goulash with pumpkin

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1 cup pumpkin, ½ onion, 1 clove garlic, ¼ red capsicum, ½ cup organic diced tomatoes (can)

PROTEIN: 120g organic or grass-fed beef strips 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, rosemary, oregano, thyme, 1 teaspoon dextrose

METHOD:

Heat up the oil in a pot, add onion, garlic, capsicum, salt and pepper and cook until soft. Then add the beef strips, seasoned with salt, pepper, rosemary, oregano and thyme. After 10 minutes when the meat has changed color, add the diced tomatoes mixed with dextrose and pumpkin. Simmer for 10-15 minutes or until the meat is tender. Serve with freshly chopped parsley.

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