Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Oats
- Berries
- Protein powder
- Cinnamon if you wish to add for a different flavour
Method
1. Add dry oats to the saucepan
2. Add water so oats are just covered and then cook until soft
3. Mix through protein powder and berries (if you wish add cinnamon)
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Chicken or turkey mince
- 1 egg (this will be fine to add to a meal and reduce it from another)
- Grated zucchini
- Grated carrot
- Chopped fresh basil
- Salt
- Pepper
- Chilli flakes
Method
1. Mix all the ingredients in a bowl
2. Roll the mixture into small balls and then fry with some coconut oil in the pan.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Boiled eggs
- lettuce
- Capsicum
- Spring onion
- Cucumber
- Avocado
- Snow peas
- Red wine vinegar
Method
1. Chop all salad ingredients and set aside in bowl
2. Boil eggs then peel once cooked and cut in half
3. Place on top of salad and top with red wine vinegar.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Chicken
- 1 clove of garlic
- Snow peas
- Green beans
- 1 table spoon of Basil paste (Basil gourmet garden cold blended paste - Woolworths)
- 1 table spoon of chilli flakes
- 1/2 fresh lemon squeezed
- Zoodles (fresh pre made from Safeway)
- 1/4 cup chopped cherry tomatoes
Method
1. Chop snow peas, beans and tomatoes - set aside
2. Dice chicken - set aside
3. Heat up pan with a teaspoon of coconut oil and add garlic, then let simmer for 1 minute. Then add snow peas and beans and cook until soft - set aside in a bowl
4. Using the same pan fry the chicken, then once brown add the snow peas and beans back in.
5. Add tomatoes, basil paste, chilli flakes and half a squeezed lemon. Let simmer for 3-5 minutes and then add noodles and serve.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Chicken mince
- 2 tsp coconut oil
- 1/2 capsicum
- Zucchini noodles or zucchini chopped
- Green beans chopped
- 1/2 fresh lime juice
- 1 clove garlic
- 1 tsp fresh chilli
- 2 tsp tamari (soy sauce alternative - health food aisle in supermarket)
- Cumin
Method
1. Put 1 tsp coconut oil and garlic and lightly fry then add the chopped capsicum, green beans and zucchini noodles or chopped zucchini cook on low heat until zucchini noodles are soft
2. In another fry pan add the other tsp of coconut oil and chicken mince, cook until chicken mince is just cooked, then add in your veggies from the other pan and combine together.
3. Once everything is combined, add the cumin, tamari, lime juice and chilli and cook for a further 3 minutes. Serve on your own choice of lettuce cups!
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Lean beef mince
- 100 grams diced tomatoes canned
- 50 grams capsicum
- 50 grams red onion
- Black beans or kidney beans
- 1 table spoon old el pesto salt reduced taco seasoning or 1/2 table spoon paprika and 1/2 table spoon cumin
Method
1. Dice capsicum and onion and drain beans
2. Brown capsicum over medium heat, then add mince
3. Once browned add tinned tomatoes, taco seasoning and black beans. Let it simmer until it thickens.
You can have this meal in lettuce cups also or serve with your sweet potato or brown rice.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Salmon
- Chilli flakes
- Fresh basil
- Lemon
- Salt
- Cherry tomatoes
- Snow peas
- Green beans
- Broccoli or asparagus
Method
1. Place salmon in foil then top it with chilli flakes, basil and lemon slices.
2. Wrap the salmon in foil and place in the oven on 180 degrees for 15-20 minutes or desired finish.
3. Fry vegetables with 1 tea spoon of coconut oil, then serve with the salmon
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Beef steak
- Fresh basil
- Salt
- Cherry tomatoes
- Snow peas
- Green beans
- Broccoli
- Asparagus
- Garlic
Method
1. Fry steak in pan with a drizzle of olive oil
2. In a seperate pan fry the vegetables with 1 tablespoon of coconut oil and a crushed clove of garlic
3. Once steak is cooked set aside and then using the same pan throw in the tomatoes and fresh basil and cook until soft
Then serve!
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Oats
- Berries
- Protein powder
- Water or almond milk
Method
1. Mix all ingredients into a blender and serve!
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Eggs
- 1/4 cup of Cherry tomatoes
- Spinach
- Basil
- Salt and pepper
Method
1. Chop up the tomatoes, spinach and basil
2. Whisk eggs
3. Mix all ingredients together with salt and pepper. Pour into the muffin trays.
4. Place in the oven on 180 degrees for 15-20 minutes
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Chicken breast
- 1 clove garlic
- 1/4 onion
- 1 carrot
- 1/4 capsicum
- Half bunch of broccolini
- 3 stalks of celery
- 1/2 teaspoon of garam masala
- 1/2 teaspoon of curry powder
- 1/4 teaspoon of coriander seeds
- 1/4 cumin seeds
- 100 grams diced tomatoes
- 1/4 cup of water
- Salt and pepper
Method
1. Put diced onion and garlic in a pot on the heated stove. Once softened add all the spices.
2. Add chicken breast (cut into chunks) into pot and just lightly brown the chicken.
3. Add diced tomatoes and vegetables.
4. Add the water and salt and pepper
5. Then put the stove on low and slow cook until the chicken is tender.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Oats
- 1 egg
- 1 table spoon of greek yoghurt
- Pinch of baking soda
- Vanilla extract of vanilla protein powder
Method
1. Blend oats into a powder form
2. Mix the egg, greek yoghurt, vanilla and or the protein powder
3. Add the oats and baking soda
4. Put a little bit of coconut oil on a pan and fry your pancakes. (you may add a drizzle of low sugar maple syrup on this once a week)
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Chicken breast
- 50 grams red capsicum
- 50 grams green capsicum
- 35 grams onion
- Black beans
- 1 table spoon of salt reduced taco seasoning
- 80 grams of salsa
Method
1. Place chicken in the slow cooker on high for 4-6 hours. Cover with water or even bake for 20 minutes
2. Once cooked drain the water and pull the chicken apart
3. Dice the capsicum and onion
4. Cook over a medium heat on fry pan
5. Add half the amount of taco seasoning
6. Once cooked add your capsicum and onion to the pulled chicken
7. Stir through the salsa and add rest of taco seasoning
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Beef stir fry strips
- 50 grams red capsicum
- 50 grams green capsicum
- 35 grams onion
- 1 cup of cos or iceberg lettuce
- 1 table spoon of salt reduced taco seasoning
- 30 grams of salsa
- 50 grams of cherry tomatoes halved
Method
1. Slice the capsicum and onion into thin long slices
2. Add the beef strips, capsicum and onion to a medium heat fry pan
3. Add lettuce and tomatoes to a bowl
4. Once your beef and veg mixture is browned add the taco seasoning. Mix well
5. Top the Mexican Fajita mix on top of your salad
6. Add a dollop of salsa
7. Add half an avocado if it fits in with your meal plan on the side
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Lean beef mince
- 50 grams diced red capsicum
- 50 grams diced green capsicum
- 35 grams diced red onion
- 1 cup of shredded iceberg lettuce
- 1 table spoon of salt reduced taco seasoning
- 60 grams of salsa
- Half an avocado if it fits in your meal plan
- 4 cherry tomatoes halved
- 1 lime wedge
- Brown rice
Method
1. Cook your beef mince, onion and capsicum in a fry pan on medium heat. Once its cooked add your taco seasoning and mix well
2. Whilst waiting for your mince and veg to cook, add your lettuce and tomato to a bowl. Lay the bottom with microwaved brown rice. Place your lettuce and tomatoes to one side
3. Smash your avocado in a bowl and season with salt, pepper and a squeeze of lime juice
4. Add your cooked mince and veg mixture to the other side of your bowl. Top with salsa, avocado and a squeeze of lime juice.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Eggs
- Egg whites
- Spinach
- Mushrooms
- Capsicum
- Zucchini
- Asparagus
- 1/2 avocado
Method
1. Cut up mushrooms, capsicum and zucchini
2. Heat a frying pan over medium heat. Add some olive oil and start to fry the asparagus.
3. Mix your eggs and egg whites together in a bowl
4. Once asparagus starts to brown then place your vegetables in the same pan and fry
5. In a seperate pan fry your scrambled eggs
Serve all together with a side on avocado
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Diced lamb or in strips
- 50 grams sliced cucumber
- 1 teaspoon of minced garlic
- 35 grams sliced red onion
- 1 cup of mixed lettuce leaves
- 20 grams of tzatziki
- 2 lemon wedges
- 100 grams of cherry tomatoes
Method
1. Cook the lamb and garlic in. fry pan over medium heat. Add a squeeze of lemon
2. Add lettuce to the base of the bowl
3. Add the rest of the salad ingredients
4. Add the lamb and squeeze lemon over the top of the salad
5. Top with a dollop of Tzatziki
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Chicken breast
- Basil pesto
- Cherry tomatoes
Method
1. Pan fry the chicken or bake in the oven
2. Once cooked spread out a teaspoon of Basil pesto over the chicken breast
3. Then top it with cut up cherry tomatoes either raw or cooked
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Lean beef mince
- 100 grams diced tomatoes canned
- 50 grams capsicum
- 50 grams red onion
- Brown rice
- 1 table spoon old el pesto salt reduced taco seasoning or 1/2 table spoon paprika and 1/2 table spoon cumin
Method
1. Cut the tops off the capsicum and place in the oven for 30-40 minutes (until capsicum is soft)
2. While capsicum is baking cook the brown rice
3. Dice onion. Put it in a pan on medium heat, then add mince
4. Once browned add tinned tomatoes, taco seasoning. Let it simmer until it thickens.
5. Add the cooked rice with the ready meat mixture and mix through.
6. Capsicums should be ready to take out the oven. When ready then add the beef and rice mix into the capsicums.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- 1 red onion
- 1 table spoon of grated fresh ginger
- 1 table spoon of mustard seeds
- 1 tomato
- 1 long green chilli
- 1/4 cup chopped coriander
- 1 table spoon of lime juice
- White fish fillets
- Steamed asparagus and beans to serve with fish
Method
1. Slice up the onion, tomato and green chilli
2. Heat a frying pan over medium heat. Spray with oil. Stir in the onion for 5 minutes or until soft. Stir in the ginger and mustard seeds for 30 seconds or until aromatic. Transfer to a bowl. Set aside to cool slightly.
3. Stir in the tomato, chilli, coriander and lime juice.
4. Preheat a barbecue grill or chargrill on high. Spray the fish with oil. Cook on grill for 2-3 minutes each side or until golden and fish flakes easily when tested with a fork.
5. Add everything together and serve!
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- white fish or salmon
- 2 garlic cloves
- 2 table spoons olive oil
- Salt and pepper
- 1/2 fat shallot
- Zucchini noodles
- 1 teaspoon of lemon zest
- 1/4 cup of parsley
- 1/2 table spoon lemon juice
Method
1. Pre heat oven to 180c and then chop up and smash garlic cloves. Thinly slice fat shallot and chop parsley
2. Heat a frying pan over medium heat. Add some olive oil and add half of the smashed garlic. Mix through oil.
3. Pat fish with salt and pepper then sear both sides until golden. Once golden place the fish in the oven for 3-6 minutes (until cooked to your liking)
4. Heat more oil in a seperate pan and add shallots and garlic, stir until softened (about 3 minutes) Add zucchini noodles and season with salt and pepper.
5. Once noodles soften add lemon zest, fresh parsley and a squeeze of lemon.
You can garnish with some cherry tomatoes and or chilli flakes if you wish.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- 1 cup of spinach
- Pumpkin or sweet potato diced
- 50 grams green capsicum
- 35 grams red onion
- 80 grams of asparagus
- 45 grams of broccoli florets
- 10 grams of pine nuts
Method
1. Pre heat oven to 180 degrees and line baking tray
2. Roughly dice all the ingredients expect the pine nuts. Or cut as you wish
3. Space out on the baking tray. Avoid them touching each other as they will sweat and get soggy
4. Roast in the oven for 20-25 minutes until pumpkin/sweet potato is soft. Flip over half way
5. Once cooked let cool for 10 minutes and then add spinach in a bowl and stir through the mixed vegatables
6. Sprinkle pine nites over the top
7. Add this with your meat dish
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Canned spring water tuna
- 1 Celery stick
- 1/4 Red capsicum
- 1/4 red onion
- 1/4 cup chopped parsley
- 1 table spoon low-fat dijon mayonnaise
- Pepper
Method
1. Cut up celery, capsicum, onion and parsley
2. Drain tuna and place into a bowl. Then add the chopped ingredients along with pepper and mayonnaise. Mix all well together.
3. Eat as is or serve with a salad
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- 1/4 cup spring onions
- 1/2 a carrot
- 1 Lebanese cucumber
- 1/4 red capsicum
- 1 teaspoon of finely chopped coriander
- Canned tuna in springwater
- Pepper
- 3 sheets of rice paper
- 1/4 fresh lime juice
1 tea spoon of sugar free sweet Thai chilli sauce
Method
1. Slice all vegetables into thin 5cm long strips. Place vegetables onto a plate
2. In a cup mix together lime juice and chilli sauce and brush over vegetables. Add coriander and pepper and mix together
3. Soak one sheet of rice paper at a time in a dish of hot water until soft (approx 20 seconds). Remove from water, drain well. Place tuna and vegetables on the corner of the rice paper. Drizzle a little left over dressing and roll up. Serve with soy sauce to dip the wraps in.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Salmon fillet
- 1 cup of broccoli florets
- 1 tea spoon of dried garlic granules
- 1 table spoon soy sauce
- Lemon wedges
- Pepper
Method
1. Pre heat your oven grill or BBQ grill on a medium heat. Leave the skin on the salmon and spray lightly with oil on both sides. Place into cooking grill rack. Cook Salmon for 5-7 minutes then turn over and cook the other side for 5-7 minutes.
2. Approximately 3 minutes before the salmon is ready, cook broccoli. In a fry pan heat up some oil and then add garlic granules and quickly stir through oil. Then place broccoli florets into oil and add soy sauc. Stir fry the florets frequently for 2 minutes. Add 2 table spoons of water, reduce heat to low, cover and allows the broccoli to steam/cook for 1 minute.
3. Serve with the salmon.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- 1/2 onion
- 1 tea spoon of fresh ginger
- 1/2 clove of garlic
- 1 tablespoon of coriander
- 1 tablespoon of parsley
- Canned tuna in springwater
- 1 egg
Method
1. Finely chop the ginger, garlic coriander and parsley
2. Heat fry pan with a touch of oil. Add onion, ginger and garlic and cook for 1 minute.
3. Place tuna into a bowl. Add coriander, parsley, black pepper and the cooked onion mixture. Add egg and mix well to combine. Shape into small cakes
4. Place patties in the pan and cook on high for 2-3 minutes each side until brown. Tuna cakes should be a little moist and pink in the middle.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Chicken
- 1/2 red capsicum
- 1/2 green capsicum
- 1/4 red onion
For marinate
- 1 tablespoon of olive oil
- 1 lemon juiced
- 1 1/2 clove of garlic
- 1/2 teaspoon of paprika
- 1/2 teaspoon of thyme
- 1 teaspoon of oregano
- 1 teaspoon of salt
1/2 teaspoon of black pepper
Method
MARINADE
1. If you are using wood skewers, while the chicken and veggies are marinating, soak the skewers in water for about 15 minutes. You need to soak wooden skewers in water for about 20- 30 minutes to keep them from igniting right there on the grill.
2. Mix 1/2 of all ingredients for the marinade in small bowl. Place chicken in a ziplock bag and pour marinade over it. Marinade in the fridge for at least 30 minutes.
3. Mix the other half of the ingredients in the same bowl pour into a ziplock bag with the vegetables. Marinade for at least 30 minutes.
FOR CHICKEN KEBABS
1. Thread the chicken and peppers and onions on the skewers. I usually place about 5-6 chicken pieces and a combo of peppers and onion in between.
2. Heat an outdoor grill or indoor grill pan over medium-high heat. Spray the grates lightly with oil and grill for about 5 minutes on each side, or until the centre is no longer pink.
3. You can also bake this Mediterranean chicken skewers in the oven if you want to. Preheat the oven to 220c. Place chicken skewers on roasting racks over two foil-lined baking sheets and bake for about 10-15 minutes, turn over once and bake for another 10 – 15 minutes on the other side, or until they are baked through.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Barramundi fillets
- 1/2 large zucchini
- 1/2 red onion
- 60 grams cherry tomatoes
- Rocket leaves to serve
- Lemon wedges
Chimichurri
- 1/4 small French shallot
- 1/4 long fresh chilli
- Pinch of parsley leaves
1/2 table spoon of chopped fresh oregano
1/2 table spoon of red wine vinegar
1/2 table spoon of olive oil
Method
1. Cut zucchini longways, onions into wedges, finely chop the French shallot, finely chop the red chilli and chop parsley.
2. Pre heat oven to 210c. Combine the zucchini, onion and tomatoes in a large baking tray. Lightly spray with oil and season. Roast for 15 minutes.
3. Place barramundi on top of the vegetables. Roast for 10 minutes or until the barramundi is cooked through and the vegetables are light golden.
4. Meanwhile, to make the chimichurri, combine all the ingredients in a small bowl, adding 1-2 tablespoons of water if the mixture is to thick. Then season.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
Chicken
- Chicken
- 1 teaspoon of fresh lemon juice
- 1 teaspoon of Dijon mustard
- 1 teaspoon of olive oil
- 1/4 garlic clove of garlic
- 1 teaspoon of salt
- Blackpepper to your liking
Zucchini noodles
- 1/2 table spoon of olive oil
- 1/2 garlic cloves
- Zucchini noodles
- Zest of 1/4 lemon
- Pinch of salt
- Black pepper to your liking
- 1/4 cup basil
Method
For the chicken
1. Whisk the lemon juice, mustard, olive oil and garlic in a bowl. Add the chicken, toss to coat and let stand at room temperature while you heat the grill to medium.
2. Season the chicken with the salt and a few grinds of pepper. Grill for approx. 6 min a side and cooked through.
For the noodles
1. Mix the garlic in the oil while in a medium to high heat in a pan. Do this for about 15 seconds. Then add noodles and toss until well coated. Sprinkle the lemon zest, salt and pepper and cook, tossing frequently, until the zucchini just starts to wilt. About 1 minute.
4. Add the basil and mix through. Serve with the chicken. Add some cherry tomatoes if you wish.
Please use the appropriate quantities given in the meal plans for the meal.
Ingredients
- Fish fillets
- Olive oil
- Old bay seasoning
- Paprika
- Lemon
- Parsley
Method
1. Brush one side of the fish fillets with olive oil and sprinkle the other side with salt, pepper, old bay seasoning and paprika.
2. Place the fillets on the pan or grill with seasoned side down
3. Brush the second side with oil and additional seasoning.