Kick-Start 2020 Low-Carb Recipe Pack - Punch Love
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WHAT YOU NEED WHAT YOU NEED TO DO Kick-Start 2020 Low-Carb Recipe Pack Discover the collection of low-carb recipes to kick start 2020 & get you back on track. Includes breakfast, lunch, dinner, treats and smoothie options. www.punchlove.com.au
TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO
1 TURMERIC POACHED EGG 13 SWEETCORN FRITTERS
2 OMELET WITH COTTAGE CHEESE & BASIL 1 TOFU & GREEN PEAS PASTE
3 HERBY BREAKFAST SAUSAGES
4
15 BLACK BEAN HUMMUS
4 AVOCADO & EGG PASTE 16 KALE & TOFU SALAD WITH
PEANUT BUTTER DRESSING
5 COTTAGE CHEESE PROTEIN PANCAKES 17 SMOKED SALMON & STRAWBERRY SALAD
6 TROPICAL GLUTEN FREE GRANOLA 18 CUCUMBER AVOCADO & CHICKEN SALAD
7 SMOKED MACKEREL & EGG PASTE 19 PEAR, CURED HAM & WALNUT SALAD
8 EGG BROCCOLI & HAM MUFFINS 20 EASY GREEK ZOODLE SALAD
9 EGG, BACON & AVOCADO BOWL 21 CRUSHED CUCUMBER SALAD WITH SALMON
10 ASIAN SCRAMBLED EGGS 22 HEALTHY CORONATION CHICKEN SALAD
11 ZUCCHINI FRIES 23 GRILLED VEGETABLE SALAD WITH TUNA
12 TOFU CAESAR SUMMER ROLLS 24 LOW CARB TURKEY SALAD
TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO
25 SALMON SPRING ROLLS 37 FIT ALMOND ENERGY BALLS
26 COD WITH CREAMY ZOODLES 38 MOCHA TRUFFLES
27 JERK CHICKEN WITH CAULIFLOWER RICE 39 VEGAN CRÈME BRULEE
28 GRILLED LEMON CHICKEN SALAD 40 BANANA CHOCOLATE BITES
29 HOMEMADE QUINOA CHICKEN NUGGETS
30 SESAME & GINGER BEEF WITH
ZUCCHINI NOODLES
31 TOM YUM SOUP WITH SHRIMPS
32 WARM SALMON & QUINOA SALAD
33 STRAWBERRY PROTEIN MUFFINS
34 PEANUT BUTTER PROTEIN FLUFF
35 LOW CARB BANANA & STRAWBERRY CAKE
36 HEALTHY FERRERO ROCHER
RECIPE KEY
WHAT YOU NEED WHAT YOU NEED TO DO
RECIPE KEY
Look for these helpful icons
throughout the file.
GF Gluten Free
DF Dairy Free
LC Low Carb (under 20g serving)
MP Meal Prep/Freezer Friendly
HP High Protein (over 20g per serving)
V Vegetarian
Q Quick (under 30 mins)
N Contains Nuts
WEEKLY MEAL PLANNER 01
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
Herby Breakfast Herby Breakfast Turmeric Asian Scrambled Cottage Cheese Turmeric Cottage Cheese
Sausages Sausages Poached Egg Eggs Protein Pancakes Poached Egg Protein Pancakes
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Pear, Cured Ham Leftover Jerk Healthy Healthy Leftover Grilled Pear, Cured Ham
& Walnut Salad Chicken with Coronation Coronation Homemade Vegetable Salad & Walnut Salad
Cauliflower Rice Chicken Salad Chicken Salad Quinoa chicken with Tuna
Nuggets
SNACK SNACK SNACK SNACK SNACK SNACK SNACK
E.g. Banana E.g. Banana E.g. Banana E.g. Banana E.g. Banana E.g. Banana E.g. Banana
Chocolate Bites, Chocolate Bites, Chocolate Bites, Chocolate Bites, Chocolate Bites, Chocolate Bites, Chocolate Bites,
Fit Almond Fit Almond Fit Almond Fit Almond Fit Almond Fit Almond Fit Almond
Energy Balls Energy Balls Energy Balls Energy Balls Energy Balls Energy Balls Energy Balls
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
Jerk Chicken with Tom Yum Soup Leftover Tom Homemade Warm Salmon Meal Out – Leftover Warm
Cauliflower Rice with Shrimps Yum Soup with Quinoa chicken Quinoa Salad Enjoy! Salmon Quinoa
Shrimps Nuggets with Salad
side of choice
WEEKLY SHOPPING LIST FOR MEAL PLAN 01
WHAT YOU NEED
FRUIT & VEGETABLES MEAT, DAIRY & NON-DAIRY WHAT YOU NEED
GRAINS, SEEDS TO DO
& SPICES CANS, CONDIMENTS & MISC
Fresh Fish & Seafood Grains Oils
1x large bag spinach 7 oz. (200g) shrimps wheat flour coconut oil
2x tomatoes 4x salmon fillets quinoa olive oil
1x bag rocket Meats almond meal Cans & Condiments
1x pear 9 oz. (250g) ground pork Nuts & Seeds white wine vinegar
3x lemon cured ham pine nuts mayonnaise
3x lime 5 oz. (150g) cooked chicken walnuts 2x can tuna in olive oil
celery 2 lb. (900g) chicken breast pistachio nuts 1x light coconut milk (canned)
1x garlic Dairy Spices 1x full fat coconut milk (canned)
2x zucchini cottage cheese turmeric tom yum paste
bunch asparagus blue cheese curry powder fish sauce
14 oz. (400g) cauliflower rice greek yoghurt thyme natural peanut butter
1x onion parmesan allspice Sweeteners
3.5 oz (100g) shitake mushrooms Non-Dairy garlic powder coconut sugar
1x red bell pepper 6x eggs cinnamon maple syrup
7 oz. (200g) sugar snaps cayenne pepper honey
3x bananas fish spices Other
Dried vanilla extract
6x apricots vegetable stock cubes
Herbs dark chocolate chips
sage desiccated coconut
basil
mint
coriander
parsley
chives
WEEKLY MEAL PLANNER 02
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
Omelet with Omelet with Avocado & Egg Tofu & Green Sweetcorn Avocado & Egg Peanut butter
Cottage Cheese Cottage Cheese Paste Peas Paste on Fritters Paste Protein Fluff
& Basil & Basil Toast
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Easy Greek Leftover Low Crushed Crushed Leftover Sesame Leftover Easy Greek
Zoodle Salad Carb Turkey Cucumber Salad Cucumber Salad & Ginger Beef Sweetcorn Zoodle Salad
Salad with Salmon with Salmon with Zucchini Fritters
Noodles
SNACK SNACK SNACK SNACK SNACK SNACK SNACK
E.g. Peanut E.g. Peanut E.g. Peanut E.g. Peanut E.g. Peanut E.g. Peanut E.g. Peanut
Butter Protein Butter Protein Butter Protein Butter Protein Butter Protein Butter Protein Butter Protein
Fluff, Low Carb Fluff, Low Carb Fluff, Low Carb Fluff, Low Carb Fluff, Low Carb Fluff, Low Carb Fluff, Low Carb
Banana & Banana & Banana & Banana & Banana & Banana & Banana &
Strawberry Cake Strawberry Cake Strawberry Cake Strawberry Cake Strawberry Cake Strawberry Cake Strawberry Cake
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
Low Carb Turkey Grilled Lemon Leftover Grilled Sesame & Ginger Cod with Creamy Meal Out – Leftover Cod with
Salad Chicken Salad Lemon Chicken Beef with Zoodles Enjoy! Creamy Zoodles
Salad Zucchini Noodles
WEEKLY SHOPPING LIST FOR MEAL PLAN 02
WHAT YOU NEED
FRUIT & VEGETABLES MEAT, DAIRY & NON-DAIRY WHAT YOU NEED
GRAINS, SEEDS TO DO
& SPICES CANS, CONDIMENTS & MISC
Fresh Fish & Seafood Grains Oils
cherry tomatoes 6 oz. (180g) hot smoked salmon buckwheat flour coconut oil
2x garlic 10 oz. (300g) cod fillets Nuts & Seeds olive oil
2x avocado Meats sesame seeds sesame oil
6x lemon 1 lb. (450g) turkey breast almonds Cans & Condiments
1x lime 1 lb. (450g) ground beef (5% fat) Spices sweetcorn
4x bananas 4x chicken breasts oregano peanut butter
strawberries Dairy paprika black olives
2x cucumber cottage cheese turmeric tahini
spring onions Greek yoghurt chili fish sauce
white cabbage feta cheese Other rice wine vinegar
red cabbage cream white wine vinegar
2x red bell pepper Non-Dairy soy sauce (reduced sodium)
1x carrot 10x eggs sundried tomatoes
radishes natural tofu Sweeteners
bean sprouts Other stevia/xylitol
spring onions honey
ginger Other
4x zucchinis baking powder
bunch asparagus vegetable stock
1x bag rocket
Frozen
green peas
Herbs
basil
coriander
mint
chives
WHAT YOU NEED WHAT YOU NEED TO DO
TURMERIC
POACHED EGG
TURMERIC POACHED EGG
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 tsp. pine nuts Heat a dry frying pan and toast the pine nuts for 2
Serves: 2
Prep: 10 mins • 1 ¾ cups (400g) of fresh minutes, then set aside.
Cook: 5 mins spinach
• 5/8 cup (125g) of In the meantime, heat the oil in a frying pan and stir-fry
tomatoes halved the spinach and tomatoes for 2 minutes on medium heat
• 1 tbsp. mild olive oil until wilted. Season with salt and pepper.
• 1 tbsp. white wine
Nutrition per vinegar Bring a pot of water to the boil and add in the vinegar and
serving: • 1 tsp ground turmeric turmeric. Turn the heat down so that the water no longer
219 kcal • 2 medium-sized eggs bubbles. Carefully break in the egg and poach for 3 min,
15g Fats repeat with the second egg.
12g Carbs
14g Protein
Divide the spinach over two bowls, top with the poached
egg and sprinkle with toasted pine nuts. Season with
pepper and salt. Break open the eggs just before serving.
GF DF
LC V
Q NWHAT YOU NEED WHAT YOU NEED TO DO OMELET WITH COTTAGE CHEESE & BASIL
OMELET WITH COTTAGE CHEESE & BASIL
WHAT YOU NEED WHAT YOU NEED TO DO
• 6 large eggs Beat the eggs with the water and season with salt and
Serves: 4
Prep: 10 mins • 4 tbsp. water pepper.
Cook: 10 mins • 1 tbsp. oil or butter
• bunch fresh basil Heat ¼ oil in a frying pan and bake 1 thin omelet, repeat
• 200g cottage cheese until you have 4 omelets. Keep them warm under
• 12 cherry tomatoes aluminium foil.
Nutrition per Chop the basil finely and mix with the cottage
serving: cheese. Season with freshly ground pepper.
200 kcal
14g Fats Cut the tomatoes into quarters. Divide the cottage cheese
3g Carbs
and tomato over the omelets and roll them up. Cut
15g Protein
diagonally and serve immediately.
GF LC
V QWHAT YOU NEED WHAT YOU NEED TO DO HERBY BREAKFAST SAUSAGES
HERBY BREAKFAST SAUSAGES
WHAT YOU NEED WHAT YOU NEED TO DO
• 9 oz. (250g) ground pork In a bowl, mix together the pork with salt, pepper, sage,
Makes: 8
Prep: 10 mins • salt & pepper and basil. Combine well and shape into eight sausages.
Cook: 10 mins • 2 tbsp. sage, chopped
• 2 tbsp. basil, chopped Heat the coconut oil in a large non-stick frying pan and
• 1 tbsp. coconut oil cook the sausages over medium heat until well browned
and thoroughly cooked.
Nutrition per Serve hot or store in the refrigerator for later.
serving:
56 kcal
3g Fats
2g Carbs
7g Protein
GF DF
LC QWHAT YOU NEED WHAT YOU NEED TO DO
AVOCADO & EGG PASTEAVOCADO & EGG PASTE
WHAT YOU NEED WHAT YOU NEED TO DO
• 3 boiled eggs Boil the eggs (put in warm water and cook 5 and a half
Serves: 2
Prep: 10 mins • 1 small garlic clove, minutes after the water has boiled, then pour cold water
Cook: 0 mins minced in the pot and cool). Once cooled peel, chop into cubes and
• 1 ripe avocado put in a bowl.
• 1 tsp. lemon juice
• 1 tsp. olive oil Press the garlic, and add to the eggs.
• 3 tbsp. coriander leaves,
Nutrition per chopped Half the avocado, remove the stone and cut the flesh into
serving: cubes. Place the avocado and coriander in the bowl..
298 kcal Drizzle with lemon juice and olive oil.
24g Fats
9g Carbs
Season everything with salt and pepper, and gently mix.
11g Protein
Garnish with more coriander.
Serve immediately on bread or on its own.
GF DF
LC MP
V QWHAT YOU NEED WHAT YOU NEED TO DO COTTAGE CHEESE PROTEIN PANCAKES
COTTAGE CHEESE PROTEIN PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 heaped cup (250g) Place the cottage cheese into a bowl, add egg yolks (keep
Serves: 4
Prep: 10 mins cottage cheese the whites separate) and crush everything with a fork. Add
Cook: 10 mins • 3 eggs in the flour, and mix thoroughly.
• 1 tsp. of vanilla extract
• 1 tbsp. of coconut sugar Whisk the egg whites into a stiff foam and add to the
• 3 heaped tbsp. flour cheese mixture, gently combine the ingredients.
(regular or gluten-free)
Nutrition per Heat a dry, non-stick pan and fry the pancakes (about 2
serving: tbsp. of batter per pancake) in batches, for about 3 mins,
162 kcal until the bottom is slightly browned. Turn and cook for
4g Fats another. 2 minutes.
18g Carbs
12g Protein
Suggested serving: Greek yogurt, honey, and berries.
LC V
QTROPICAL GLUTEN
WHAT YOU NEED WHAT YOU NEED TO DO
FREE GRANOLATROPICAL GLUTEN FREE GRANOLA
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (165g) pineapple, Pre-heat oven to 250F (120C) and prepare 2 racks lined with
Makes: 7 cups
Prep: 20 mins cubed baking sheets.
Cook: 2 hrs • 5 Medjool dates, pitted
and roughly chopped In a food processor or high-speed blender, add the pineapple,
• Orange, 2 tbsp. juice dates, orange juice, vanilla extract and cinnamon. Blend until
• 1 tbsp. vanilla extract smooth. Next add in the coconut oil and blend again. Set aside
• 1 tsp. ground cinnamon until required.
Nutrition per • ¼ cup (60ml) coconut oil,
serving: melted Chop up the almonds and cashew nuts and transfer into a large
173 kcal • 3 cups (400g) almonds, bowl. Add the coconut flakes, sunflower seeds, salt and mix
14g Fats roughly chopped well.
10g Carbs
• 1 cup (150g) cashew nuts,
4g Protein
roughly chopped Fold in the pineapple mix into the nuts and mix well until
• 3 cups (90g) unsweetened combined.
coconut flakes
• ½ cup (70g) sunflower Divide the wet granola between the two earlier prepared
seeds baking sheets and spread into a thin layer.
GF DF
• ½ tsp. salt
LC MP Place into the oven and bake for around 2 hours. Give the
granola a mix every 20 mins and rotate the trays after 60 mins
V N
Note: of baking.
Nutrition information is
given per serving size of ¼ In the last 30 mins keep a close eye on the granola to prevent
cup – 28 grams. burning. Finish baking as granola turns golden brown. Cool to
room temperature and transfer into airtight containers.
The granola will keep for a couple of weeks.WHAT YOU NEED WHAT YOU NEED TO DO
SMOKED MACKEREL &
EGG PASTESMOKED MACKEREL & EGG PASTE
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 eggs, hard boiled Boil the eggs, let them cool and peel off the shells, then
Serves: 4
Prep: 10 mins • 7 oz. (200g) smoked chop and place in a bowl.
Cook: 0 mins mackerel
• 1 small onion, finely Clean the fish from bone and skin, then chop the meat and
chopped add to the bowl.
• 4 small pickled gherkins,
chopped Finely chop the onion and gherkins, and also add to the
Nutrition per • 2 tbsp. mayonnaise, light bowl.
serving: • 2 tbsp. natural yogurt (or
268 kcal more mayo) Season with salt and freshly ground pepper, mix with the
23g Fats • bunch of chives, chopped mayonnaise, yogurt and chopped chives.
5g Carbs
18g Protein
Serve with bread, fresh veggies, or on it’s own.
GF LC
MP QWHAT YOU NEED WHAT YOU NEED TO DO EGG BROCCOLI & HAM MUFFINS
EGG BROCCOLI & HAM MUFFINS
WHAT YOU NEED WHAT YOU NEED TO DO
• ½ broccoli Preheat the oven to 360F (180C).
Makes: 6
Prep: 5 mins • 5 eggs
Cook: 15 mins • 1 clove garlic, minced Place the broccoli in a pot of boiling water and cook for
• pinch of chilli flakes, approx. 3 minutes. Strain and cut into small pieces.
optional
• 4 slices ham, chopped Beat the eggs in a medium size bowl, add the minced garlic
• 1/3 cup (30g) grated and season with salt & pepper, and chilli flakes if using.
Nutrition per cheese
serving: Grease a 6-mould muffin tray with oil or butter, and fill
102 kcal the moulds with evenly divided broccoli, ham, and grated
6g Fats cheese. Pour the beaten eggs into the moulds and bake in
4g Carbs
the oven for 10-15 mins, or until eggs have set.
10g Protein
Vegetarian option: replace the ham with feta cheese,
Goats cheese or your favourite vegetables.
GF DF
LC MP
QWHAT YOU NEED WHAT YOU NEED TO DO
EGG, BACON &
AVOCADO BOWLEGG, BACON & AVOCADO BOWL
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 bacon medallions Fry the bacon until crispy in a non-stick pan, let it cool
Serves: 1
Prep: 5 mins • 2 hardboiled eggs, chopped slightly and chop.
Cook: 5 mins • 1/2 large avocado,
chopped Combine the bacon eggs, avocado, onion and bell pepper
• 1 tbsp. red onion, finely in a bowl.
chopped
• 1 tbsp. red bell pepper, Season with salt and pepper to serve.
Nutrition per finely chopped
serving: • sea salt and ground pepper,
378 kcal to taste
32g Fats
14g Carbs
23g Protein
GF DF
LC HP
QWHAT YOU NEED WHAT YOU NEED TO DO
ASIAN
SCRAMBLED EGGSASIAN SCRAMBLED EGGS
WHAT YOU NEED WHAT YOU NEED TO DO
• 3 eggs Separate the eggs yolks and whites. Mix the yolks with the
Serves: 1
Prep: 5 mins • soy sauce, few drops soy sauce and chopped coriander.
Cook: 5 mins • handful coriander, chopped
• ¼ avocado On dry, non-stick pan fry the egg whites until almost done.
• ½ tsp. black sesame seeds, Take off the heat and add in the egg yolks, stirring well for
to serve about half a minute.
Nutrition per Serve sprinkled with black sesame seeds, additional
serving: coriander (optional) and avocado on the side.
270 kcal
14g Fats
5g Carbs
19g Protein
GF DF
LC V
QWHAT YOU NEED WHAT YOU NEED TO DO
ZUCCHINI FRIESZUCCHINI FRIES
WHAT YOU NEED WHAT YOU NEED TO DO
• 1.1 lbs. (500g) zucchini Preheat oven to 430F (220C). Cut zucchini into fry-like pieces.
Serves: 4
Prep: 20 mins • 1 clove garlic, crushed
Cook: 15 mins • 1 egg Crack the egg into a bowl and whisk with the milk. Season with
• 1 tsp. plant milk salt, pepper, add the crushed garlic, oregano, and thyme, mix
• 4 tbsp. breadcrumbs well. On a separate plate, have your breadcrumbs ready.
• 1 tsp. dried oregano
• 1 tsp. dried thyme Grease a large baking tray with 1 tbsp of olive oil.
Nutrition per • 3 tbsp. olive oil
serving: Dip the zucchini in the egg, then roll in the breadcrumbs and
177 kcal place on the baking tray. Place the tray in the preheated oven
12g Fats and bake for 15 minutes. Turn the fries 2-3 times during this
14g Carbs
time, drizzling them with the remaining 2 tbsp of olive oil.
5g Protein
Season with salt and serve.
DF LC
VWHAT YOU NEED WHAT YOU NEED TO DO TOFU CAESAR SUMMER ROLLS
TOFU CAESAR SUMMER ROLLS
WHAT YOU NEED WHAT YOU NEED TO DO
• 5/8 cup (100g) firm Slice the tofu into two thin rectangles and press between a
Serves: 4 towel to remove excess moisture.
Prep: 15 mins tofu
Cook: 10 mins • 1 tbsp. coconut oil
Heat the oil in a pan over medium-high heat and add the
• 4 Romaine lettuce tofu. Season generously with salt and pepper. Cook for 4-5
leaves, shredded minutes per side, until golden. Remove and let cool before
• ½ avocado, sliced slicing into 8 strips.
• 2 tbsp. Parmesan,
grated Dip one rice paper in a bowl of warm water. Remove when
Nutrition per slightly softened and place carefully on a plate lined with
serving: • Caesar salad dressing a dampened cloth or kitchen towel.
191 kcal • 4 rice paper wrappers
10g Fats Place a few strips of tofu in the centre, top with avocado,
8g Carbs and a sprinkle of parmesan. Lastly, top with some lettuce.
5g Protein
Now fold the rice paper around the filling, firstly the
sides, and then wrap tightly. Set the finished roll aside on
your serving plate lined with a damp kitchen towel. Repeat
with the rest of the papers.
GF LC Serve straight away with the Caesar dressing as a dipping
sauce.
MP V
(Pro tip: dip your fingers in water, so your hands are damp
when handling the spring roll wrapper, they will stick less.)WHAT YOU NEED WHAT YOU NEED TO DO
SWEETCORN FRITTERSSWEETCORN FRITTERS
WHAT YOU NEED WHAT YOU NEED TO DO
• 9.8 oz. (280g) organic Place the sweetcorn in a large bowl. Add the chopped
Serves: 8
Prep: 10 mins sweetcorn, drained coriander and lemon zest, season with salt and pepper.
Cook: 15-20 mins • bunch coriander, chopped
• 1 lemon, zest Next, add in the flour and water and mix well until
• 1 cup (120g) buckwheat smooth.
flour
• 3/4 cup (185ml) cold water Heat 2 tsp. of the coconut oil in a large non-stick pan on
Nutrition per • 4 tsp. coconut oil high heat. Once the pan it is hot ladle in the mixture. Cook
serving: the fritters two batches of 4, or divide the oil accordingly
97 kcal if your pan is not big enough (1/2 tsp oil per 1 fritter).
3g Fats
15g Carbs
Cook for about 2-3 minutes on each side until browned.
3g Protein
The batter makes 8 medium sized fritters.
Serve with a side of avocado and chili yogurt (optional).
GF DF
LC V
QWHAT YOU NEED WHAT YOU NEED TO DO
TOFU & GREEN
PEAS PASTETOFU & GREEN PEAS PASTE
WHAT YOU NEED WHAT YOU NEED TO DO
• 2/3 cup (100g) green Cover the frozen peas with boiling water and wait a few
Serves: 1
Prep: 10 mins peas, frozen minutes until defrosted, then drain and transfer into a
Cook: 0 mins • 3/8 cup (50g) natural tofu blender.
• 1/4 avocado
• 1 handful mint leaves Crumble the tofu and add into the peas alongside the
• 1 tbsp. olive oil avocado, mint, olive oil, and lemon juice. Finally season to
• 1 tbsp. lemon juice taste with salt and pepper. Blitz everything until a paste
Nutrition per has formed.
serving:
290 kcal If necessary add some more mint and lemon to adjust
21g Fats taste. Serve with toast (not included in nutrition info).
17g Carbs
11g Protein
GF DF
LC Q
VWHAT YOU NEED WHAT YOU NEED TO DO
BLACK BEAN
HUMMUSBLACK BEAN HUMMUS
WHAT YOU NEED WHAT YOU NEED TO DO
• 1x15 oz. (400g) can black In a food processor, blend 1/4 cup of water from the can of
Serves: 8
Prep: 5 mins beans, keep the water for black beans with garlic, olive oil, tahini, lime juice, and
Cook: 0 mins the can spices, until smooth.
• 1 garlic clove, minced
• 2 tbsp. olive oil Add the black beans and blend for another 1-2 minutes,
• 2 tbsp. tahini until creamy and smooth.
• 2 tbsp. lime juice, or more
Nutrition per • ½ tsp. cumin Serve as a dip with fresh vegetables or crackers.
serving: • ½ tsp. salt
91 kcal • ¼ tsp. cayenne pepper Store in a sealed container in the fridge for up to 1 week.
4g Fats
9g Carbs
4g Protein
GF DF
LC MP
V QWHAT YOU NEED WHAT YOU NEED TO DO KALE & TOFU SALAD WITH PEANUT BUTTER DRESSING
KALE & TOFU SALAD WITH PEANUT BUTTER DRESSING
WHAT YOU NEED WHAT YOU NEED TO DO
For the Salad: Wrap the tofu in a kitchen cloth and place something
Serves: 4
Prep: 10 mins • 14 oz. (400g) natural tofu heavy on top of it - this will cause the moisture in the tofu
Cook: 10 mins • 3 cups (90g) kale, chopped to release.
• 1 cup (100g) purple cabbage,
shredded In the meantime, prepare your vegetables. Chop the kale
• 1 red bell pepper, chopped and pepper, grate the carrot and shred the cabbage. Toss
• 2/3 cup (30g) carrot, grated everything in a salad bowl.
Nutrition per • 1 tbsp. coconut oil
serving: In a small bowl, mix all the dressing ingredients.
195 kcal For the Dressing:
11g Fats • 3 tbsp. peanut butter Heat the coconut in a pan. Cut the tofu into strips and
15g Carbs
• 2 tbsp. coconut milk season with salt and pepper — fry on medium-high heat for
13g Protein
• 1 tbsp. rice vinegar about 5 mins each side, or until golden brown.
• 1 tbsp. honey
• 1 tbsp. soy sauce Divide the salad between bowls, top with tofu, drizzle
• ½ lime, juiced with the salad dressing and season with black pepper to
• ½ tsp. chilli flakes serve.
GF DF
• 1-2 tbsp. water
LC V
Tip: If you prefer a meat version of this salad then it will
Q N go perfectly with a grilled chicken breast instead of the
tofu.WHAT YOU NEED WHAT YOU NEED TO DO
SMOKED SALMON &
STRAWBERRY SALADSMOKED SALMON & STRAWBERRY SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
For the Salad: Divide the lettuce leaves between two plates. Add the torn
Serves: 2
Prep: 5 mins • 4 handfuls lamb’s lettuce or smoked salmon and mozzarella balls as well as the
Cook: 0 mins rocket, or mix strawberries and basil leaves.
• 3.5 oz. (100g) smoked
salmon, torn Mix all the dressing ingredients and drizzle over the
• 10 mini mozzarella balls, salads. Season with freshly ground black pepper and serve.
torn
Nutrition per • 10 strawberries, halved
serving: • Handful basil leaves
302 kcal
19g Fats For the Dressing:
16g Carbs
• 1 tbsp. honey
19g Protein
• 1 tbsp. olive oil
• 1 tbsp. lemon juice
• 1 tsp. honey mustard
GF LC
QWHAT YOU NEED WHAT YOU NEED TO DO CUCUMBER, AVOCADO & CHICKEN SALAD
CUCUMBER, AVOCADO & CHICKEN SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
For the Salad: Place the iceberg lettuce into a large bowl. Add torn
Serves: 4
Prep: 10 mins
• ½ head iceberg lettuce, basil leaves and mix. Divide between 2 serving bowls.
Cook: 15 mins shredded
• a dozen basil leaves, torn Season the chicken fillets with salt and rub with olive
• 1 avocado oil. Heat a dry pan and fry the chicken for 5 minutes on
• 2 tsp. lemon juice each side.
• ½ cucumber, peeled
Nutrition per • ¼ cup (25g) walnuts In the meantime, mix the mustard and honey. Grease
serving: the top of the fillets with half the sauce, then turn and
304 kcal For the Chicken: cook for another 1.5 minutes. Repeat on the other side.
20g Fats • 2 chicken breast fillets Once cooked, cool slightly and chop.
12g Carbs (around 150g each)
21g Protein
• 1 tbsp. olive oil Cut the avocado flesh into cubes, and drizzle with
• 1 tbsp. mustard lemon juice. Peel and slice the cucumber.
• 1 tbsp. honey
Prepare the garlic sauce by mixing all the sauce
For the Sauce: ingredients — season with salt & pepper.
GF LC
• 3 tbsp. Yoghurt
MP HP • 1 tbsp. mayo Top salads with the chopped chicken, avocado,
• 1 garlic clove, minced cucumber, and walnuts. Pour over the garlic sauce, and
Q N
serve.WHAT YOU NEED WHAT YOU NEED TO DO PEAR, CURED HAM & WALNUT SALAD
PEAR, CURED HAM & WALNUT SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
• bag of rocket Divide the rocket between two bowls. Peel the pear, cut
Serves: 2
Prep: 15 mins • 1 ripe pear, sliced into quarters, cut out the seed nests, and slice. Then
Cook: 0 mins • 3 oz. (100g) blue cheese, arrange on the rocket evenly.
cubed
• 4 slices cured ham, cut into Add the cubed cheese and the ham. Finally, top with nuts.
strips
• ¼ (30g) cup walnuts, Mix the dressing ingredients, season with salt and freshly
Nutrition per chopped ground pepper, and pour over the salad then serve.
serving:
466 kcal Dressing:
35g Fats • 1 tbsp. olive oil
16g Carbs
• 2 tsp. lemon juice
22g Protein
• 1 tbsp. maple syrup
GF LC
HP Q
NWHAT YOU NEED WHAT YOU NEED TO DO
EASY GREEK
ZOODLE SALADEASY GREEK ZOODLE SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
For the Salad: Cut the ends of the cucumber and spiralize it into a bowl.
Serves: 2
Prep: 10 mins • 1 cucumber Cut the cucumber “noodles” in 2-3 parts, to shorten them.
Cook: 0 mins • 8.8 oz. (250g) cherry
tomatoes Cut the cherry tomatoes in halves, chop the spring onions,
• 2 spring onions and cut the feta into cubes. Add everything to the
• 3.5 oz. (100g) feta cheese cucumber.
• 1.1 oz. (30g) black olives
Nutrition per In a cup or small bowl, mix the ingredients of the dressing,
serving: For the Dressing: then drizzle over the salad and mix gently. Divide between
267 kcal • 1 tsp. dried oregano two plates and serve.
25g Fats • 1 tbsp. lemon juice
7g Carbs
• 2 tbsp. olive oil This salad is also a perfect side for grilled meats.
10g Protein
• 1 large garlic clove, crushed
GF LC
V QWHAT YOU NEED WHAT YOU NEED TO DO CRUSHED CUCUMBER SALAD WITH SALMON
CRUSHED CUCUMBER SALAD WITH SALMON
WHAT YOU NEED WHAT YOU NEED TO DO
For the Salad: Roughly chop the red pepper and place in a bowl. Using
Serves: 2
Prep: 10 mins
• 1 red bell pepper, chopped a meat mallet or rolling pin smash the cucumber, then
Cook: 0 mins • 1 cucumber, crushed, slice into bite-size pieces and transfer into the bowl.
chopped Add the sliced garlic and chopped coriander.
• 1 garlic clove, sliced
• fresh coriander, chopped Mix all dressing ingredients and drizzle over the
• 6 oz. (180g) hot smoked cucumber. Mix well and divide between 2 plates.
Nutrition per salmon fillets
serving: To serve, break the salmon up into pieces and top the
323 kcal For the Dressing: cucumber salad — season with freshly ground black
23g Fats • 1 lime, juiced pepper.
10g Carbs • 1 tbsp. fish sauce
23g Protein
• 1 tbsp. rice wine vinegar
• 1 tbsp. sesame oil NOTE:
• 1 tbsp. black sesame seeds Use as much or as little coriander as you like.
GF DF
LC HP
QWHAT YOU NEED WHAT YOU NEED TO DO
HEALTHY CORONATION
CHICKEN SALADHEALTHY CORONATION CHICKEN SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 tbsp. mayonnaise Mix the mayonnaise, yoghurt and curry powder. If needed,
Serves: 2
Prep: 10 mins • 2 tbsp. Greek yoghurt (0% add a splash of water to thin the sauce to the consistency
Cook: 0 mins fat) you like.
• 1 tsp. curry powder (or
more, to taste) Stir in the chicken, apricots, celery and almonds and
• 5 oz. (150g) cold cooked season to taste with salt and pepper.
chicken, chopped (leftover
Nutrition per roast chicken is perfect) Serve with a side salad or as a sandwich filling.
serving: • 6 dried apricots, chopped
217 kcal • 1 celery stick, chopped
8g Fats
10g Carbs
25g Protein
GF MP
HP LC
QWHAT YOU NEED WHAT YOU NEED TO DO
GRILLED VEGETABLE
SALAD WITH TUNAGRILLED VEGETABLE SALAD WITH TUNA
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 lemon Clean the lemon, grate the skin and squeeze out the
Serves: 4
Prep: 10 mins
• ¾ cup (160g) tuna pieces in juice. Drain the tuna, but collect the oil.
Cook: 10 mins olive oil
• ½ cup (15g) fresh mint Remove the leaves from the sprigs of mint and place in
• 1 garlic clove, crushed a high cup with the lemon zest, lemon juice, and tuna
• 2 zucchinis oil. Add in the garlic and blend until smooth. Season
• 2 ¾ cups (350g) asparagus with pepper and salt.
Nutrition per • ½ cup (50g) pistachio nuts,
serving: peeled and chopped Cut the courgettes into slices and sprinkle with salt and
320 kcal pepper. Heat the grill pan and grill the zucchini for 6
24g Fats minutes, turning halfway. Then cook the asparagus for 4
13g Carbs
minutes, turning halfway.
12g Protein
Place the vegetables in a bowl and add in the marinade,
mix gently until covered.
To serve, divide veg and tuna between plates and top
GF DF
with chopped pistachio nuts.
LC Q
NWHAT YOU NEED WHAT YOU NEED TO DO
LOW CARB
TURKEY SALADLOW CARB TURKEY SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
For the Salad: Prep all the vegetables, wash and peel where necessary.
Serves: 5
Prep: 25 mins • 1lb. (450g) cooked turkey Shred the cabbage, slice the turkey, peppers, radishes and
Cook: 0 mins breast sliced onions, grate the carrot. Chop the coriander and almonds.
• 1 cup (70g) white cabbage,
shredded Place all salad ingredients in a large bowl and mix well to
• 1 cup (70g) red cabbage, combine.
shredded
Nutrition per • 1 red bell pepper, finely Make the salad dressing by blending all the dressing
serving: sliced ingredients together until creamy.
348 kcal • 1 large carrot, grated
18g Fats • 6 radishes, finely sliced Pour the salad dressing over the salad and toss to cover.
15g Carbs
• 1 cup (100g) bean sprouts Serve straight away or store in the fridge until required.
32g Protein
• 3 green onions, finely
sliced
• 4 tbsp. coriander, chopped
• 3 tbsp. toasted sesame
seeds
GF DF
• 1/3 cup (30g) almonds,
LC MP chopped
HP N
For the Dressing:
• 1/4 cup (60 ml) tahini
• 1/4 cup (60 ml) water
• ¼ cup (60 ml) lemon juice
• 1 garlic clove, minced
• 1 tbsp. honeySALMON
WHAT YOU NEED WHAT YOU NEED TO DO
SPRING ROLLSSALMON SPRING ROLLS
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 sheets rice paper Boil a little bit of the water in a pan, remove from
Serves: 4
Prep: 10 mins
• fresh coriander heat, and dip in the rice paper one after the other,
Cook: 5 mins • 7 oz. (200g) salmon, cut into leave to soak for 30 seconds. Remove the sheets from
4 pieces the water and place on a damp cloth.
• 1 tbsp. coconut oil
• soy sauce or tamari (GF), to Place a piece of coriander on top of each sheet, cover
serve with a piece of salmon, sprinkle with freshly ground
Nutrition per black pepper, and wrap the rice paper around the fish.
serving:
154 kcal Heat the oil in the pan, and fry the rolls for 2 minutes,
10g Fats then turn over and cook for another 2 - 2.5 minutes
4g Carbs
until they are nicely browned.
13g Protein
Put on a paper towel, to cool slightly and serve with
soy sauce. Perfect with a side salad.
GF DF
LC MP
QCOD WITH
WHAT YOU NEED WHAT YOU NEED TO DO
CREAMY ZOODLESCOD WITH CREAMY ZOODLES
WHAT YOU NEED WHAT YOU NEED TO DO
For the Fish: For the fish:
Serves: 2
• 10 oz. (300g) cod fillets Cut the fish so that you have 2 or more pieces of fillet.
Prep: 10 mins
Cook: 20 mins • 1 tsp paprika Season with salt, pepper and spices, then coat in
• 1 tsp. turmeric buckwheat flour.
• 1 tsp. oregano
• 1/2 tsp. chili Heat 2 tbsp. of oil in a frying pan and fry the cod until
• 1 tbsp. buckwheat flour golden for about 5 minutes, then flip and repeat on the
• 1/4 cup (60ml) vegetable other side.
Nutrition per
serving: stock
Mix the cream and the hot stock together, pour into the
271 kcal • 1/3 cup (80ml) cream (dairy
11g Fats pan with the cod and bring to the boil, simmer for 2-3
or plant based)
13g Carbs minutes. Sprinkle with chives and simmer for another 1-2
• 3 tbsp. chives, chopped
33g Protein minutes.
For the Zucchini: For the zucchini:
• 2 medium zucchinis Make zucchini noodles (zoodles) using a special julienne
• 1 tsp. oil peeler or a spiralizer, or peel with a regular vegetable
• 1 clove garlic, minced peeler, making wide but thin ribbons.
GF LC
• 4 sundried tomatoes
HP Q Heat the oil in a frying pan, add the minced garlic and fry
briefly. Add the zoodles and occasionally stir until they
soften slightly, for about 3 - 4 minutes. In the meantime,
season with salt and pepper. At the end, add the chopped
sundried tomatoes.
To serve, divide the zoodles between two bowls, place the
cod on top and pour over the sauce.WHAT YOU NEED WHAT YOU NEED TO DO
JERK CHICKEN WITH
CAULIFLOWER RICEJERK CHICKEN WITH CAULIFLOWER RICE
WHAT YOU NEED WHAT YOU NEED TO DO
For the Marinade: Combine all marinade ingredients in a bowl or container.
Serves: 4
Prep: 15 mins • 1 tsp. dried thyme leaves Add chicken breasts and turn to coat in marinade, leave to
Cook: 15 mins • 1 tsp. ground allspice marinade for 15 mins or overnight.
• 2 tbsp. brown sugar
• 1/2 tsp. salt Heat the 1 tbsp. coconut oil in a pan over medium-high
• 1/2 tsp. pepper heat. Add in the onion and sauté for 3 minutes, until
• 2 tsp. garlic powder softened.
Nutrition per • 1/2 tsp. cinnamon
serving: • 1/2 tsp. cayenne Next add in the garlic and cauliflower rice, cook for 2
397 kcal • 2 tbsp. olive oil minutes and add in coconut milk. Cook for about 10
24g Fats • 2 tbsp. lime juice minutes, or until the coconut milk is absorbed, then remove
15g Carbs
from heat and stir in the lime zest and juice. Season with
33g Protein
For the Chicken & Rice: salt and pepper to taste.
• 1 lbs (450g) chicken breast
• 14oz. (400g) cauliflower In the meantime, heat the remaining oil in another pan over
rice medium heat and cook the chicken for 8-10 mins until
• 2 tbsp. coconut oil cooked through and browned. Once cooked serve with the
GF DF
• 1 onion, diced cauliflower rice.
LC MP • 3 garlic cloves, minced
• 1 cup (250ml) canned light Garnish the rice with chopped coriander and serve with lime
HP Q
coconut milk wedges.
• 1 lime, zest and juice
• handful coriander, to
garnish
• lime wedges, to serveWHAT YOU NEED WHAT YOU NEED TO DO
GRILLED LEMON
CHICKEN SALADGRILLED LEMON CHICKEN SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 lemons Heat oven to 400F (200C).
Serves: 4
Prep: 10 mins • 1 1/2 tbsp. oregano
Cook: 30 mins • 1 1/2 tbsp. olive oil Grate lemon rinds to equal 2 teaspoons, then halve the
• 2 tsp. minced garlic lemons and set aside. Combine lemon peel, oregano, oil,
• 4 skinless, boneless and garlic in a large bowl. Add chicken, season with salt
chicken breasts (around 5 and pepper and toss to cover.
oz. (150g) each)
Nutrition per • 8 oz. (220g) asparagus Place the chicken and halved lemons on a baking tray
serving: • 8 green onions, trimmed inside the heated oven and bake for 20-25 mins, until the
242 kcal • 1 tsp. coconut oil chicken is cooked through and browned. Wait until slightly
8g Fats • 1 1/2 tbs. white wine cooled then chop the chicken.
2g Carbs
vinegar
38g Protein
• 1 packet 4 oz. (120g) Heat the coconut oil in a small pan over medium heat and
rocket cook the asparagus and green onions for 3 to 4 minutes or
until tender, turning occasionally. Cut asparagus and green
onions into 2-inch pieces.
GF DF
Divide the rocket over plates and top with asparagus and
LC MP
green onions. Drizzle with white wine vinegar and season
with salt and pepper. Serve with chicken and lemon halves.
HPWHAT YOU NEED WHAT YOU NEED TO DO HOMEMADE QUINOA CHICKEN NUGGETS
HOMEMADE QUINOA CHICKEN NUGGETS
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 lbs. (450g) chicken Set oven to 350F (180C). Prepare a baking tray covered
Serves: 4
Prep: 25 mins breasts, cut into chunks with baking paper and evenly spread out the cooked
Cook: 20 mins • 1 cup (185g) cooked quinoa. Bake for around 20-25 mins, checking often and
quinoa stirring to avoid burning. Once quinoa is crispy, set aside to
• 1 egg, beaten cool.
• ¼ cup (30g) cup parmesan,
grated Increase the oven temperature to 390F (200C).
Nutrition per • 1 tbsp. dried herbs, of
serving: choice Chop the chicken into chunks. Whisk the egg in a bowl
224 kcal together with the parmesan and herbs. Prepare a separate
6g Fats plate with the quinoa. Dip the chicken first in the egg,
10g Carbs
then coat with the quinoa.
33g Protein
Place the chicken nuggets on a baking tray covered with
baking paper and bake for about 15-20 minutes, until
chicken is cooked through.
GF LC
HPWHAT YOU NEED WHAT YOU NEED TO DO SESAME & GINGER BEEF WITH ZUCCHINI NOODLES
SESAME & GINGER BEEF WITH ZUCCHINI NOODLES
WHAT YOU NEED WHAT YOU NEED TO DO
• 1/4 cup (60ml) reduced Mix the soy sauce, rice wine vinegar and sweetener in a
Serves: 4
Prep: 5 mins
sodium soy sauce small bowl and set aside.
Cook: 12 mins • 1 tbsp. xylitol (or other
sweetener) Heat a dry non-stick pan over medium heat, add the
• 2 tbsp. rice wine vinegar beef and cook for 7-10 minutes, until cooked through.
• 1 lb. (450g) ground lean beef,
5% fat Move the beef to one side of the pan, then add the
Nutrition per • 2 tbsp. sesame oil sesame oil, ginger and garlic. Cook for 1 minute.
serving: • 1 tbsp. fresh ginger, grated
242 kcal • 3 cloves garlic, minced Add the earlier prepared sauce and toss the beef to
12g Fats • 2 medium zucchinis, coat. Cook for 1 minute mixing everything.
10g Carbs spiralized
25g Protein
Spiralize the zucchini and heat slightly with the beef (if
eating straight away), or divide zucchini and beef into
containers and then heat in the microwave or pan when
needed.
GF DF
LC HP
QWHAT YOU NEED WHAT YOU NEED TO DO TOM YUM SOUP WITH SHRIMPS
TOM YUM SOUP WITH SHRIMPS
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 cups (1l) vegetable Pour stock into a pot, add the tom yum paste and bring to
Serves: 4
Prep: 5 mins stock a boil.
Cook: 10 mins • 2 tbsp. (30g) Tom yum
paste Add coconut milk, tomatoes and mushrooms, cook for
• scant ½ cup (100ml) about 5 minutes.
canned coconut milk
• 1 cup (225g) chopped Next, add the shrimps, and cook for about 1 minute on low
Nutrition per tomatoes, canned heat. Season with fish sauce and lemon juice.
serving: • 1 cup (100g) shitake
106 kcal mushrooms, roughly Garnish with fresh coriander and chili to serve.
5g Fats chopped
4g Carbs
• ¾ cup (200g) shrimps
13g Protein
• 2 tbsp. fish sauce
• 1 tbsp. lime juice
• coriander, to garnish
• chili, to garnish
GF DF
LC MP
QWHAT YOU NEED WHAT YOU NEED TO DO WARM SALMON & QUINOA SALAD
WARM SALMON & QUINOA SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 red pepper Preheat the oven to 400F (200C).
Serves: 4
Prep: 5 mins • 1 tbsp. olive oil
Cook: 20 mins • 4 wild salmon fillets In the meantime cut the peppers into strips. Heat the oil
• 1 tsp. spices for salmon in a pan on medium heat and stir-fry the pepper for 5 min.
• 1 1/3 cup (200g) sugar snaps
• 4 cups boiling water (950ml) Place the salmon on a tray covered with baking paper,
• 1 1/3 cup (250g) cooked season with spices and cook in the oven for 10 minutes.
Nutrition per quinoa
serving: • 2 handfuls fresh parsley Place snow peas in a colander and pour over the boiling
325 kcal • 2 tbsp. fresh chives water, then add the snow peas and quinoa to the peppers
26g Fats and heat up for 4 minutes on medium heat.
17g Carbs
28g Protein
Chop parsley and chives and mix into the quinoa. Serve as
a side with the salmon.
GF DF
LC MP
HP QWHAT YOU NEED WHAT YOU NEED TO DO
STRAWBERRY PROTEIN MUFFINSSTRAWBERRY PROTEIN MUFFINS
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (120g) oat flour Preheat oven to 350F (180C).
Makes: 12
Prep: 10 mins • 1/4 cup (25g) vanilla
Cook: 25 mins protein powder Mix all dry ingredients, except the chocolate chips, and then
• 1 tbsp. lemon juice mix in all wet ingredients. Stir until a smooth batter is
• Zest of ½ a lemon formed, then lightly stir in strawberries and chocolate chips
• 2 tbsp. stevia (leave a few aside to top the muffins).
• ½ tsp. baking soda
Nutrition per • pinch sea salt Line a muffin tray with muffin liners and spray with oil. Make
cookie: • pinch cinnamon sure you spray the liners (paper or silicone), or the muffins
91 kcal • 1 tbsp. coconut oil, will stick.
4g Fats melted
9g Carbs
• 3/4 cup egg whites Pour the batter evenly into the muffin tin. Drop 3-5 mini
6g Protein
(around 3 eggs) chocolate chips on top of each muffin.
• 2 tbsp. unsweetened
almond milk Bake the muffins for 23-25 minutes or until the muffins are
• ½ cup (125g) non-fat cooked through and the edges browned.
Greek yoghurt
GF LC
• 1 tsp. vanilla extract Remove from the oven, and let the muffins cool before
MP V • ½ cup (100g) serving.
strawberries, chopped
N
into small pieces NOTE:
• 1/4 cup (45g) 75% dark Muffins will keep in a sealed container for 1-2 days at room
chocolate, chopped temperature or 5-7 days in the fridge.WHAT YOU NEED WHAT YOU NEED TO DO
PEANUT BUTTER
PROTEIN FLUFFPEANUT BUTTER PROTEIN FLUFF
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (250g) full-fat Add the yoghurt, nut butter and stevia into a small mixing bowl
Serves: 2
Prep: 5 mins Greek yoghurt and whisk together using a hand mixer, until fluffy.
Cook: 0 mins • 2 tbsp. peanut
butter or almond Transfer the mix into a bowl and top with your favourite
butter toppings to serve.
• 2 tsp. stevia
• favourite garnish
Nutrition per (banana, granola,
serving: blueberries)
244 kcal
20g Fats
9g Carbs
9g Protein
GF LC
V Q
NWHAT YOU NEED WHAT YOU NEED TO DO
LOW CARB BANANA
& STRAWBERRY CAKELOW CARB BANANA & STRAWBERRY CAKE
WHAT YOU NEED WHAT YOU NEED TO DO
• 4 small ripe bananas Pre-heat oven to 180C.
Serves: 16
Prep: 10 mins • 1 cup (130g) wheat
Cook: 60 mins flour Peel the bananas and place them in a food processor or high-
• ½ cup (60g) speed blender. Blitz until smooth.
buckwheat flour
• ¼ cup (60ml) Add in the egg, oil and xylitol, then mix again. Next add in the
coconut oil flours and baking powder, and blitz until a smooth batter form.
Nutrition per • 2 tbsp. stevia/xylitol
serving: • 1 egg Transfer the batter into a greased or silicon cake tray. Place
104 kcal • 1 tsp. baking powder the halved strawberries on top and bake for around 60 mins,
5g Fats • 10 strawberries, until the cake is golden brown and cooked through.
16g Carbs
halved
2g Protein
DF LC
MP VWHAT YOU NEED WHAT YOU NEED TO DO
HEALTHY FERRERO ROCHERHEALTHY FERRERO ROCHER
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (135g) + 12 Add 1 cup hazelnuts into a food processor and blitz until
Makes: 12
Prep: 10 mins hazelnuts chopped into tiny pieces.
Cook: 0 mins • 2 tbsp. cocoa powder
• 2 tbsp. agave syrup Next add the cacao powder, agave syrup, vanilla extract, sea
• 1 tsp. vanilla extract salt and chocolate. Pulse until all the ingredients start to stick
• pinch of sea salt together. If the mixture is too dry, add 1-2 teaspoon of water.
• 2 tbsp. dark chocolate
Nutrition per 1 chunks Roll the mixture into bite-size balls and insert one hazelnut
ferrero rocher: into the centre of each ball.
91 kcal
8g Fats Serve straight away or store in the fridge for later.
6g Carbs
2g Protein
GF DF
LC MP
Q NWHAT YOU NEED WHAT YOU NEED TO DO
FIT ALMOND
ENERGY BALLSFIT ALMOND ENERGY BALLS
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 cup (120g) almond meal
Makes: 6 Place the almond flour into a bowl, add honey and oil and
Prep: 10 mins • 2 tbsp. of honey (or maple
mix well using your hand, pressing firmly. Form 6 balls.
Cook: 0 mins syrup)
• 1 tsp. coconut oil, melted
You can also add half a teaspoon of lemon juice to break
• ½ tsp. lemon juice
the sweetness.
(optional)
• 2 tbsp. desiccated coconut
Roll the energy balls in coconut poppy seeds.
Nutrition per or poppy seeds
serving:
178 kcal
14g Fats
8g Carbs
6g Protein
GF DF
LC MP
Q NWHAT YOU NEED WHAT YOU NEED TO DO
MOCHA TRUFFLESMOCHA TRUFFLES
WHAT YOU NEED WHAT YOU NEED TO DO
• 3 oz. (100g) of dark Place the chocolate in bowl and heat in a microwave just until
Makes: 10
Prep: 10 mins chocolate, 70-80% it starts to melt.
Chill: 2 hrs • 1/3 cup (80ml) of full-
fat coconut milk In a small pot, heat the coconut milk, along with the instant
• 2 tbsp. coconut sugar coffee and sugar just until it’s coming to the boil. Next, whisk
• 2 tbsp. instant coffee in the almond butter with a pinch of sea salt, and stir until
• 2 tbsp. almond butter smooth.
Nutrition per • pinch sea salt
serving: • 2 tbsp. cocoa powder, Pour the hot coconut milk mixture into the bowl with the
103 kcal for dusting chocolate and stir it very gently and slowly until well
7g Fats combined.
7g Carbs
2g Protein
Fix a layer of clingfilm right over the top of the mixture, to
prevent a skin forming and chill in the fridge for about 2
hours, until firm.
Lightly dust a clean surface with cacao powder and roll a
DF LC
spoonful of the chocolate in it. Shape into balls and serve at
V N room temperature. Store in the fridge.
MP GFWHAT YOU NEED WHAT YOU NEED TO DO VEGAN CRÈME BRULEE
VEGAN CRÈME BRULEE
WHAT YOU NEED WHAT YOU NEED TO DO
• 1 vanilla pod Cut the vanilla pod with a knife lengthwise. Scrape the
Serves: 4
Prep: 10 mins • 6.7 fl. oz. (200ml) canned marrow out with the tip of the blade and set aside .
Chill: 1 hr coconut milk, full fat
• 13.5 fl. oz. (400ml) almond In a pot bring the coconut milk, almond milk, half of the
milk, unsweetened cane sugar, agar-agar, the vanilla pod and the marrow to
• 4 tbsp. brown sugar the boil while stirring often. Remove from heat as soon as
• 2 ½ tsp. agar-agar it boils and allow to cool to room temperature.
Nutrition per
serving: Remove the vanilla pod. Divide the mixture over 4 dishes
138 kcal and leave to set in the refrigerator for 1 hour.
9g Fats
15g Carbs
Sprinkle the crème with the rest of the brown sugar and
1g Protein
caramelize it with a burner torch.
GF DF
LC V
NWHAT YOU NEED WHAT YOU NEED TO DO
BANANA CHOCOLATE BITESBANANA CHOCOLATE BITES
WHAT YOU NEED WHAT YOU NEED TO DO
• 3 ripe bananas Peel and slice the bananas. Line a tray or chopping board with
Makes: 30
Prep: 15 mins • 1/3 cup (85g) natural baking paper.
Chill: 75 mins peanut butter
• 1/2 cup (90g) dark Place about ½ teaspoon of peanut butter onto the banana slices
chocolate chips and top with another banana slice to make a little ‘sandwich’.
• 2 tsp. coconut oil You should be able to make around 30 sandwiches.
Nutrition per 2 Place the bananas on earlier prepared baking paper and store in
bites: the freezer for about 1 hour.
99 kcal
6g Fats Next, melt the chocolate chips and coconut oil in the
12g Carbs
microwave or using the water bath method.
2g Protein
Once the chocolate is melted, dip each frozen banana sandwich
into the melted chocolate so that half of it is coated.
Place the chocolate covered sandwiches back on the baking
GF MP
pepper platter, and into the freezer for another 15-20 mins.
LC V
Once the chocolate is set, you can transfer the bananas into a
N container and store in the freezer for up to 1-2 months.
The longer the bananas stay in the freezer, the harder they will
get. So remove them from the freezer for about 5 minutes
before eating.You can also read
