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

Pizza smoked salmon

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: 1 serving wholemeal pizza base (store-bought) or 1 wholegrain tortilla or rice flour pizza base (gluten-free), 1 cup rocket salad, lemon juice from 1 lemon, 1 teaspoon capers, tablespoon tomato paste

PROTEIN: 50g smoked salmon, 25g mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Preheat oven to 200 C. Smear the tomato paste onto the base, then follow with mozzarella cheese, smoked salmon and the capers. Place in the oven and cook for 15-25 minutes until golden brown. Serve with rocket salad drizzled with olive oil and lemon juice.

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*Vegetarian *Gluten-free alternative *Dairy-free

Fish pie

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

INGREDIENTS:

CARBS: 1 serving puff pastry or 1 mashed sweet potato (gluten-free), ½  carrot, 1 celery stick, 1 tablespoon peas (can-drained and washed or frozen), ½  zucchini, ½ onion and 1 clove garlic, lemon zest and juice from ½ a lemon

PROTEIN: 50g white fish and 50g salmon

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Preheat oven to 200 C. Chop up the carrot, celery, onion and crush the garlic. Cook in a covered frying pan on medium heat until soft.  Cut the fish into small pieces and add to the bowl with some freshly chopped parsley, chopped zucchini, peas and finely grated lemon zest and lemon juice from lemon and cheese (optional). And the fish and cooked vegetables into an oven safe dish and cover with rolled out puffed pastry or mashed sweet potato. Bake in the oven for 40 minutes or until golden brown.

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*Vegetarian *Gluten-free *Dairy-free

Grilled fish with sweet potato, carrots, zucchini and sweet corn

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

INGREDIENTS:

CARBS: 1 sweet potato, 1 carrot, ½  zucchini, 1 sweet corn

PROTEIN: 120g white fish

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Heat up the oven to 200C. Cut up the carrots and sweet potatoes, drizzle with olive oil and place on a tray. You can add the sweet corn or boil it separate for 5-10 minutes. Season with salt, pepper and thyme. Put in the oven for approx. 20 minutes or until soft. Add the zucchini in the last 10 minutes. Season the fish with salt, pepper and fry on a pan with olive oil for 5-10 minutes each side depending on how thick it is until cooked. Add the sweet paprika when almost cooked so it doesn’t burn at the start.

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*Vegetarian *Gluten-free *Dairy-free

Salmon with sweet potato, carrots and brussels sprouts

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

INGREDIENTS:

CARBS: 1 small sweet potato, 1 carrot, 3-4 brussels sprouts

PROTEIN: 120g salmon

FAT: 1 tablespoon extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, dill, thyme, sweet paprika

METHOD:

Heat up the oven to 200C. Cut up the carrots, brussels sprouts and sweet potatoes, drizzle with olive oil and place on a tray. Season with salt, pepper and thyme. Put in the oven for approx. 20 minutes or until cooked. Season the salmon with salt, pepper, dill and fry on a pan with olive oil for 5-10 minutes each side depending on how thick it is until cooked. Add the sweet paprika towards the end. Serve with lemon.

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* Vegetarian *Gluten-free *Dairy-free

King prawns with quinoa salad and lemon

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15-25 Minutes

INGREDIENTS:

CARBS: ¼ cup quinoa, 1 tomato, ½ cucumber, 1 spring onion, 1 stick celery, ¼ red capsicum, 1 clove garlic, ¼ lemon

PROTEIN: 4-5 king prawns

FAT: 1 tablespoon extra virgin olive oil

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

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. Fry the prawns on a frying pan with garlic, olive oil, salt and pepper or on a barbeque for 3-4 of minutes each side.  After 5-10 minutes (after you cooked the prawns) mix with chopped tomatoes, spring onion, cucumber, capsicum, basil and celery. Serve with lemon wedges.

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*Vegetarian *Gluten-free alternative *Dairy-free 

White fish with salad, caramelized pears, and croutons

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

INGREDIENTS:

CARBS: 1 slice ciabatta bread or rice bread (gluten-free), 1 cup dark green leaves, 1 small pear, 1 corn (boiled or can),  1 tablespoon wholemeal flour or rice flour (gluten-free), 1 teaspoon honey

PROTEIN: 120g white fish

FAT: 2 tablespoons extra virgin olive oil, 10g organic butter, 1 tablespoon walnuts

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

METHOD:

Heat up the oven to 200C. Slice the bread into cubes, drizzle with olive oil, season with salt and pepper and bake on the top rack for 5-10 minutes. In the mean-time mix the flour with salt, pepper, basil, thyme, oregano and mustard powder. Add the fish and coat it in the mixture. To caramelise the pear, heat up the butter on the frying pan, then add the chopped up pear and cook until soft (approx. 5 minutes) then add the honey and cook for a couple more minutes. Heat up the oil in a clean frying pan and fry the fish for 5-10 minutes each side until cooked. Prepare the salad with the leaves, corn, croutons, walnuts and caramelised pear.

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

Smoked salmon and spinach quesadilla

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

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), 1 cup spinach, 1 teaspoon capers

PROTEIN: 50g smoked salmon, 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Heat up the oil in a pan and heat both sides of the tortilla flipping every 10 seconds until air pockets form. Add cheese, salmon and spinach on the tortilla, reduce the heat and cover the pan until the cheese is melted. Then flip over half of the tortilla closing the quesadilla like an omelette.

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*Vegetarian *Gluten-free *Dairy-free alternative

Calamari and sweet potato chips with salad

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

INGREDIENTS:

CARBS: 1 sweet potato (medium size), 1 cup spinach with dark green leaves, ¼ carrot, ¼ cup beetroot, 2 tablespoons wholemeal flour, 2 tablespoons breadcrumbs

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

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up the oven to 200C. Peel and slice the sweet potatoes into chips, drizzle with olive oil, season with salt and pepper and bake for 15-20 minutes. In the mean-time prepare a bowl with flour, a bowl with an egg and a bowl with breadcrumbs. Season the egg with salt and pepper and scramble it. Then cover the calamari rings with flour, then egg then the breadcrumbs. Heat up the oil in the frying pan and cook them until brown approx. a couple of minutes on each side. Serve with salad and sweet potato chips drizzled with Greek yoghurt and dill dressing.

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*Vegetarian *Gluten-free alternative *Dairy-free

Lightly crumbed white fish with cabbage salad and dried noodles

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

INGREDIENTS:

CARBS: 1 cup spinach with dark green leaves, ½ carrot, 1 tablespoon dried noodles, ½ cup white cabbage, 2 tablespoons wholemeal flour, 2 tablespoons breadcrumbs

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

FAT: 2 tablespoons peanut oil

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

METHOD:

Prepare a bowl with flour, a bowl with an egg and a bowl with breadcrumbs. Season the egg with salt and pepper and scramble it. Season the fish with salt, pepper and dill and cover it with flour, then egg then the breadcrumbs. Heat up the oil in the frying pan and cook it until brown approx. a couple of minutes on each side. Chop up the cabbage and carrots, mix in with spinach leaves, dried noodles and coleslaw dressing.

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

Pan-fried salmon with sesame seeds, cranberry couscous and veggies

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

INGREDIENTS:

CARBS: 1/3 cup couscous or rice (gluten-free), 1 zucchini, ½ cup green beans, ½ onion, 1 clove garlic, 1 tablespoon cranberries, lemon juice from ½ lemon

PROTEIN: 120g salmon, 1 tablespoon Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, paprika, 1 cube chicken stock (salt-reduced)

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 mix in the cranberries. Then heat up a frying pan and cook the salmon seasoned with salt and pepper and towards the end add the sesame seeds and paprika. In a separate frying pan cook the chopped up onion, crushed garlic, green beans and zucchini in olive oil until soft. Then serve the salmon with the couscous, veggies and Greek yoghurt mixed with lemon juice.

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

Crumbed fish with roasted sweet potato and spinach

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

INGREDIENTS:

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

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

FAT: 2 tablespoons peanut oil

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

METHOD:

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

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

Healthy fish and chips with broccolini

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 20-25 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 broccolini, 1 small sweet potato

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

FAT: 2 tablespoons peanut oil

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

METHOD:

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

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*Vegetarian *Gluten-free alternative *Dairy-free

Salmon with mint couscous

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

INGREDIENTS:

CARBS: 1/3 cup couscous or rice (gluten-free), 1 cup spinach with dark green leaves, 3 cherry tomatoes, 1 tablespoon mint leaves, lemon juice from ½ lemon

PROTEIN: 120g salmon

FAT: 2 tablespoons extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, smoked paprika, thyme, 1 cube chicken stock (salt-reduced)

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 mix in the chopped mint leaves. Then heat up a frying pan and cook the salmon seasoned with salt, pepper, thyme and smoked paprika. Serve with the couscous, green leaves, tomatoes and olive oil mixed with lemon juice.

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*Vegetarian *Gluten-free *Dairy-free

Malaysian curry prawns with rice noodles and cucumber salad

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

INGREDIENTS:

CARBS: 2-4 tablespoons Malaysian curry sauce, 50g rice noodles, 4 cherry tomatoes, ½ cucumber, ¼ red onion, 1 tablespoon parsley, 1 tablespoon white vinegar

PROTEIN: 120g fresh prawns

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Marinate the prawns in the curry sauce. Soak the noodles in hot water for 20 minutes then drain and rinse with cold water. Prepare the cucumber salad with finely chopped red onion, parsley, olive oil, salt, pepper and vinegar. Heat up the oil in the frying pan and cook the prawns until tender. Serve with the rice noodles, tomatoes and cucumber salad.

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