WHAT YOU NEED WHAT YOU NEED TO DO

HEALTHY
MEAL PLAN &
RECIPES
Discover easy, healthy and tasty recipes,
including breakfast, lunch, dinner, treat and
smoothie options.
WEEKLY MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

Herbalife Breakfast Herbalife Breakfast Herbalife Breakfast Herbalife Breakfast Herbalife Breakfast Herbalife Breakfast Herbalife Breakfast

SNACK SNACK SNACK SNACK SNACK SNACK SNACK

Choose 1 protein Choose 1 protein Choose 1 protein Choose 1 protein Choose 1 protein Choose 1 protein Choose 1 protein
& 1 complex & 1 complex & 1 complex & 1 complex & 1 complex & 1 complex & 1 complex
carbohydrate carbohydrate carbohydrate carbohydrate carbohydrate carbohydrate carbohydrate
(fruit & vegetables) (fruit & vegetables) (fruit & vegetables) (fruit & vegetables) (fruit & vegetables) (fruit & vegetables) (fruit & vegetables)
from the list from the list from the list from the list from the list from the list from the list

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

Herbalife Shake OR Herbalife Shake OR Herbalife Shake OR Herbalife Shake OR Herbalife Shake OR Herbalife Shake OR Herbalife Shake OR
Healthy Meal Healthy Meal Healthy Meal Healthy Meal Healthy Meal Healthy Meal Healthy Meal

SNACK SNACK SNACK SNACK SNACK SNACK SNACK

Choose 1 protein Choose 1 protein Choose 1 protein Choose 1 protein Choose 1 protein Choose 1 protein Choose 1 protein
& 1 complex & 1 complex & 1 complex & 1 complex & 1 complex & 1 complex & 1 complex
carbohydrate carbohydrate carbohydrate carbohydrate carbohydrate carbohydrate carbohydrate
(fruit & vegetables) (fruit & vegetables) (fruit & vegetables) (fruit & vegetables) (fruit & vegetables) (fruit & vegetables) (fruit & vegetables)
from the list from the list from the list from the list from the list from the list from the list

DINNER DINNER DINNER DINNER DINNER DINNER DINNER

Herbalife Shake OR Herbalife Shake OR Herbalife Shake OR Herbalife Shake OR Herbalife Shake OR Herbalife Shake OR Herbalife Shake OR
Healthy Meal Healthy Meal Healthy Meal Healthy Meal Healthy Meal Healthy Meal Healthy Meal
SHOPPING LIST
VEGETABLES WHAT YOU NEED FRUITS WHAT YOUPROTEINS
NEED TO DO WHOLEGRAINS

Vegetables Fruits Lean Meat Wholegrains

salad greens apples chicken breast (fat & skin rye bread
tomatoes oranges removed) rye crackers
green beans grapefruit lean beef mince low-gi wholewheat bread
sweet potatoes naartjies lean beef steak wholewheat pasta
butternut bananas deli sandwich meat (real slices brown rice
avocado peaches of chicken or beef) oats
broccoli nectarines Ostrich
carrots grapes biltong
bell peppers strawberries Seafood
cucumber blueberries salmon
baby marrow raspberries hake
gem squad mango white fish
corn on a cob kiwifruit prawn
kale pear crayfish
spinach limes crab
beetroot watermelon Dairy
cabbage pineapple cottage cheese
cauliflower eggs
celery plain yogurt
basil white cheese
mushrooms Legumes
chives lentils
onion chickpeas
peas assorted beans
tofu
assorted raw nuts
GOAT’S CHEESE, MANGO
AND HONEY TOAST
GOAT’S CHEESE, MANGO AND HONEY TOAST
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 slices whole-grain bread Toast the bread.

Serves: 2
Prep: 5 mins • 4 slices goat’s cheese  
Cook: 0 mins • ½ mango, sliced Place the sliced cheese and mango on the toast and drizzle
• 2 tsp. honey with honey.
• ¼ tsp. sea salt
• 2 tbsp. basil leaves To serve, season with salt and garnish with basil leaves.

Nutrition per
serving:
250 kcal
8g Fats
37g Carbs
10g Protein

V Q
ACAI BOWL
ACAI BOWL
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 tbsp. acai powder Place all ingredients into a powerful high-speed blender and
Serves: 1
Prep: 5 mins • 1 cup (160g) frozen mango blitz until smooth, adding more milk or water as needed.
Cook: 0 mins • 1 medium banana  
• ½ cup (50g) frozen Pour the frozen smoothie into a bowl and top with your
blueberries favorite toppings.
• ½ cup (120ml) unsweetened
almond milk NOTE:
• 4 tbsp. protein drink mix Toppings are not included in the nutrition information.
Nutrition per
serving:
373 kcal
5g Fats
65g Carbs
22g Protein

GF HP

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 MANGO & ALMOND
BUTTER PROTEIN SMOOTHIE
MANGO AND ALMOND BUTTER PROTEIN SMOOTHIE

WHAT YOU NEED WHAT YOU NEED TO DO

• 2 scoops f1 vanilla cream Blitz all ingredients in a blender until smooth. Serve
Serves: 1
Prep: 5 mins shake immediately.
Cook: 0 mins • 1 cup (160g) frozen mango
• ½ banana, sliced
• 250ml ice water
• ice
• 1 tbsp. almond butter
• 1 scoop protein drink mix
Nutrition per
serving:
349 kcal
11g Fats
43g Carbs
25g Protein

GF HP

V Q

N
SNACK BURRITO
BREAKFAST BURRITO
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 avocado, mashed Prepare the guacamole by mixing the mashed avocado with
Serves: 2
Prep: 5 mins • 1 tomato, diced the diced tomato and onions. Drizzle with lime juice and
Cook: 15 mins • 1 tbsp. onion, diced season with salt and pepper to taste.
• ½ lime, juiced  
• 3 eggs Heat a dry, non-stick pan over medium heat and cook the
• 2 slices spiced beef spiced beef until crispy, then set aside. In the same pan, make
• 2 whole wheat tortilla the scrambled eggs.
 
Nutrition per
serving: Heat a grill pan over medium heat and assemble the burrito.
518 kcal Divide everything between the two wraps, layering the
36g Fats guacamole, cooked eggs, and spiced beef. Fold all the sides in
31g Carbs and place them on the grill pan.
20g Protein
 
Grill for about 2-3 minutes on each side until browned. Serve
hot or cold.

DF MP

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Q
MEDITERRANEAN
TUNA SALAD
MEDITERRANEAN TUNA SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 ½ cans tuna in brine (5.2 In a medium bowl, add the tuna, celery, roasted red pepper,
Serves: 2
Prep: 10 mins oz./150g) artichokes, red onion, parsley, basil and capers. Drizzle with
Cook: 0 mins • 1 stalk celery lemon juice and 1 tablespoon of olive oil. Gently toss to combine.
• ¼ cup (40g) roasted red Season with salt and pepper.
peppers, chopped  
• ½ can (7 oz./200g) Toast your bread and then pile the tuna salad on top of each
artichoke hearts, chopped piece of toast. Serve immediately.
• ½ red onion, diced
Nutrition per
serving: • 4 tbsp. parsley, chopped
364 kcal • 4 tbsp. basil leaves,
17g Fats chopped
24g Carbs
31g Protein
• 2 tbsp. capers, drained
• 1 tbsp. lemon juice
• 2 tbsp. extra virgin olive oil
• ¼ tsp. sea salt
• ¼ tsp. black pepper
• 2 slices whole grain bread
DF MP

HP Q
GREEN BEANS, CHICKEN
AND GRAPEFRUIT SALAD
GREEN BEANS, CHICKEN AND GRAPEFRUIT SALAD

WHAT YOU NED

NEED WHAT YOU NEED TO DO

• 9 oz. (250g) chicken breast Season the chicken with salt and pepper. Heat 1 tablespoon
Serves: 2
Prep: 10 mins • ¼ tsp. sea salt of oil in a pan over medium-high heat and fry the chicken until
Cook: 12 mins • ¼ tsp. black pepper cooked through and browned; about 5-6 minutes on each
• 2 tbsp. extra virgin olive oil side.
• 1 ½ cups (220g) green beans,
trimmed Cook the green beans in slightly salted water until they are
• 1 grapefruit crisp-tender. Remove from heat, drain and rinse with cold
• 1 head green lettuce water.
Nutrition per
serving:
344 kcal Cut off the skin of the grapefruit and divide it into segments.
17g Fats Do this over a bowl, so you keep all the juice for dressing.
18g Carbs
31g Protein
To serve, divide the lettuce leaves between plates, then top
them with green beans, grapefruit, and chicken. Drizzle with
the grapefruit juice and season with salt and pepper to serve.

GF DF

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HP Q
GREEN BEANS WITH TOFU
& ROASTED PEANUTS
GREEN BEANS WITH TOFU & ROASTED PEANUTS

WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. sesame oil Drain the tofu, wrap in a kitchen towel and press gently to
Serves: 2
Prep: 10 mins • 9.8 oz. (280g) tofu remove excess water. Unwrap, pat dry and slice into cubes.
Cook: 7 mins • 1 ½ cups (220g) green  
beans, halved Heat sesame oil in a large pan set over medium-high heat.
• ½ tsp. chili flakes Add the tofu to the pan and let cook for a minute, before
• 1 tbsp. tamari (soy sauce) turning over. Cook until lightly browned, about 3 minutes.
• 1 tbsp. rice vinegar Add the green beans and chili flakes, frequently stirring for
• 1 tbsp. honey about 3-4 minutes, until the beans are crisp-tender.
Nutrition per
serving: • ¼ cup (30g) roasted  
173 kcal peanuts, chopped In a cup, stir the tamari, vinegar and honey; then drizzle over
12g Fats the tofu and beans. Stir and toss to coat, then transfer to
10g Carbs
11g Protein
serving bowls. Sprinkle with peanuts to serve.

GF DF

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 EGGPLANT
BEEF MARINARA
EGGPLANT BEEF MARINARA
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 eggplants Preheat oven to 400°F (200°C).

Serves: 4
Prep: 15 mins • 1 tbsp. extra virgin olive oil
Cook: 40 mins • 14 oz. (400g) extra lean Cut each eggplant in half lengthwise. Using a knife, cut the flesh of
ground beef each eggplant in a cross-hatch pattern; be careful not to cut through
• 1 medium yellow onion, the skin. Place the eggplant halves on a baking tray, flesh side up.
Drizzle with olive oil and season with salt and pepper. Then, bake for
chopped
about 30 minutes until soft.
• 2 garlic, minced
• 1 cup (200g) diced tomatoes In the meantime, prepare the beef marinara sauce. Heat a dry, non-
Nutrition per
serving: • 2 tbsp. tomato paste stick pan over medium-high heat and cook the ground beef for 5-6
359 kcal • 1 tsp. dried rosemary minutes until browned. Add in the onion and garlic, and cook for
18g Fats • ½ cup (50g) white cheese, another 3-4 minutes.
24g Carbs
27g Protein
grated
Next, add in the diced tomatoes, tomato paste, and rosemary, then
bring to a boil. After bringing to a boil, reduce heat to low. Continue
simmering until eggplant is ready, which should take around 20
minutes.

Remove the eggplant from the oven, and scoop out the center, leaving
GF MP
enough meat inside the skin to hold its shape. Chop the removed flesh,
HP
and add to the beef, mixing well.

Spread ¼ of the beef marinara sauce over each eggplant half, and
sprinkle each with cheese.

Place the stuffed eggplant back into the oven, and continue to cook
for about 10 more minutes until lightly browned.
SALMON PAPILLOTE
SALMON PAPILLOTE

WHAT YOU NEED WHAT YOU NEED TO DO

• 2 garlic, minced Preheat oven to 450°F (200°C). .

Serves: 4
Prep: 15 mins • ½ cup (15g) parsley, finely  
Cook: 10 mins chopped In a small bowl or blender, mix garlic, parsley, olive oil, salt,
• 2 tbsp. extra virgin olive oil and pepper. Set aside until needed.
• 1 bunch asparagus  
• 1 red bell pepper, sliced Prepare the vegetables and distribute evenly over an 18x15-
• 2 medium carrots, peeled inch pieces of baking paper or tin foil.
and cut into sticks  
Nutrition per
serving: • 1 medium yellow onion, Place the salmon on top and cover it with the already
253 kcal wedges prepared parsley and oil mixture.
14g Fats • 1 zucchini, cut into sticks  
11g Carbs
22g Protein
• 14 oz. (400g) salmon fillet Place the pouches (papillote) on a baking tray and bake for
10 minutes. When ready, the parchment paper should puff
up and brown slightly.
 
Remove from the oven and serve immediately. Transfer the
envelope to a plate. Carefully cut open and serve.
GF DF

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HP Q
BUTTERNUT CURRY
BUTTERNUT CURRY
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (225g) Jasmine rice, Cook rice according to instructions on the packaging.
Serves: 4
Prep: 10 mins uncooked  
Cook: 25 mins • 1 yellow onion, chopped Heat oil in a large skillet over medium-high heat. Add the
• 4 tbsp. red Thai curry paste onion in, frequently stirring for about 5-6 minutes until
• 1 sweet potato, peeled and fragrant. Add the curry paste, stir and cook for another
chopped into bite-size minute.
chunks  
• 1 cup (165g) chickpeas, Add in the butternut, sweet potatoes, chickpeas and coconut
Nutrition per
serving: drained and rinsed milk to the skillet and stir to combine.
489 kcal • 1 ½ cups (350ml) coconut  
18g Fats milk, canned Allow the sauce to heat up until simmering. Let it continue to
75g Carbs
10g Protein
• 500g butternut chopped simmer for about 10-15 minutes, or until sweet potatoes are
• handful coriander, chopped tender enough to be easily pierced with a fork. If the mixture
• 1 lime, to garnish gets too thick (or dry), you can add water to the pan, ¼ cup
(60ml) at a time, up to ½ cup (120ml).
 
Taste and season with salt and pepper, if needed.
GF DF  
Serve curry over rice with coriander and a squeeze of lime.
MP V
 SWEET POTATO
BBQ CHICKEN PIZZA
SWEET POTATO BBQ CHICKEN PIZZA
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 sweet potatoes, peeled and Preheat oven to 400°F (200°C). Line a baking sheet with
Serves: 4
Prep: 15 mins chopped parchment paper and set aside.
Cook: 45 mins • 1 ½ cups (150g) oat flour  
• 1 egg Cook the sweet potatoes until very tender when pierced with a
• ¼ tsp. sea salt fork; 8–10 minutes. Alternatively, microwave in a bowl with ¼
• 4 tbsp. tomato paste cup water, covered, until tender; for 5 minutes. Drain. Transfer
• 8 oz. (230g) chicken breast, to a large bowl and mash until completely smooth. Set aside
cooked and spiced and let cool in room temperature.
Nutrition per
serving: • 1 small red onion, sliced  
524 kcal • 1 red bell pepper, sliced Add in the flour, eggs, salt, and stir to combine. Place the
15g Fats • 1 cup (100g) white cheese, mixture on the prepared baking sheet and spread it into a
62g Carbs
36g Protein
grated 12x10x½-inch (30cmx27cm) rectangle. Bake until the base is
dry to the touch and beginning to brown on the edges; about
25 minutes.
 
Spread the tomato paste evenly on the pizza base. Place
chicken, onions, and bell pepper evenly on the top and bake
MP HP for 10 minutes. Remove from the oven and sprinkle with
cheese. Continue baking until the cheese is bubbly; about 10
minutes. Cut into squares and serve.
 
COD BAKED WITH SPINACH
& CRISPY TOP
COD BAKED WITH SPINACH AND CRISPY TOP
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 lb. (450g) baby potatoes Cook potatoes according to instructions on packaging.

Serves: 4
Prep: 10 mins • 2 cod fillets (8 oz./230g
Cook: 30 mins each) Rinse the fish and pat dry. Drizzle with lemon, then season with
• ½ lemon, juiced salt, black ground pepper, and 1 clove minced garlic. Sprinkle
• 2 garlic cloves, minced spices; paprika, oregano, and turmeric), then coat in 2
• 1 tsp. paprika tablespoons of flour.
• 1 tsp. oregano
• 1 tsp. turmeric Prepare the spinach layer. Heat 1 tablespoon of olive oil in a
Nutrition per
serving: • 2 + ½ tbsp. all-purpose frying pan. Add a second garlic clove and fry for 2-3 minutes
388 kcal gluten-free flour until fragrant. Add the spinach and stir for about 4-5 minutes
11g Fats • 3 tbsp. extra virgin olive oil until wilted.
43g Carbs
30g Protein
• 1 cup (150g) spinach
• 4 tbsp. unsweetened Next, add the milk, season with salt and pepper, then heat for
almond milk 2-3 minutes. Add half a tablespoon of flour and mix well.
• ½ cup (45g) bread crumbs
• ¼ cup (25g) Parmesan In a small bowl, mix the bread crumbs, parmesan, and 2
tablespoons of olive oil.
MP HP
Arrange the fish on a baking tray greased with a little olive oil.
Top the fish with a layer of spinach and sprinkle with
breadcrumb mix.

Bake in the preheated oven for 20 minutes. Serve with baby

potatoes.
ZUCCHINI BANANA BREAD
ZUCCHINI BANANA BREAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 zucchini, grated Preheat the oven to 350°F (180°C). Line a 9x5-inch loaf pan
Serves: 12
Prep: 10 mins • 1 medium banana with parchment paper.
Cook: 60 mins • ¾ cup (150g) cane sugar  
• ¼ cup (60ml) extra virgin In a large bowl, stir together zucchini, banana, sugar, oil,
olive oil vanilla, and egg. In a medium bowl, whisk together flour,
• 1 tsp. vanilla extract cinnamon, baking soda, and salt. Add the flour mixture to the
• 2 eggs zucchini mixture, and stir well to combine.
• 2 cups (200g) oat flour  
Nutrition per
serving: • 1 tsp. cinnamon Spoon batter into prepared pan. Bake for 55-60 minutes until
196 kcal • 1 tsp. baking soda an inserted wooden spoon comes out clean. Cool in the tin for
7g Fats 10 minutes, then remove from the pan and cool on a wire rack.
29g Carbs
5g Protein

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 CHOCOLATE
ZUCCHINI MUFFINS
CHOCOLATE ZUCCHINI MUFFINS
WHAT YOU NEED WHAT YOU NEED TO DO

Makes: 12
• 2 cups (240g) almond meal Preheat oven to 350°F (180°C).
Prep: 10 mins • 4 tbsp. coconut flour  
Cook: 25 mins • ½ cup (50g) unsweetened In a large bowl, combine almond meal, coconut flour, cocoa
cocoa powder powder, bicarbonate soda, baking powder, and sea salt.
• ½ tsp. bicarbonate soda  
• 1 tsp. baking powder In a separate bowl, combine mashed banana, almond milk,
• ½ tsp. sea salt eggs, honey, and vanilla extract.
• 1 large ripe banana, mashed  
Nutrition per
serving: • ¼ cup (60ml) unsweetened Add the wet mixture to the dry mixture and stir to combine.
181 kcal almond milk  
12g Fats • 3 eggs Place grated baby marrow between two layers of paper towel
15g Carbs
7g Protein
• ¼ cup (60ml) honey and squeeze out excess liquid, and then add to the batter.
• 1 tsp. vanilla extract  
• baby marrow, grated (about 1 Grease a 12-cup muffin tin or place a muffin liner in each and
cup) distribute batter evenly between cups. Bake for 25 minutes or
until the tops spring back when touched.
 
GF DF Let cool for 10 minutes before removing and placing onto a
wire rack to cool completely.
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LEMON RASPBERRY
CHIA PUDDING
LEMON RASPBERRY CHIA PUDDING

WHAT YOU NEED WHAT YOU NEED TO DO

• 2 scoops protein drink mix Combine all ingredients in a large, sealable container. Make
Serves: 2
Prep: 5 mins • 500ml water sure all chia seeds are mixed in well.
Chill: 8 hrs • ½ cup (85g) chia seeds  
• ½ lemon, zest and juice Let sit overnight or for at least eight hours. Serve cold with
• ½ tsp. vanilla extract toppings of choice.
• 1 cup (65g) raspberries,
fresh or frozen
• 1 tbsp. honey
Nutrition per
serving:
339 kcal
19g Fats
39g Carbs
10g Protein

GF DF

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WHAT YOU NEED WHAT YOU NEED TO DO

QUINOA, EGG & SALMON

LUNCH SALAD
QUINOA, EGG & SALMON LUNCH SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (185g) quinoa, In a bowl, mix the quinoa with rocket, parsley, and lemon juice.
Serves: 2
Prep: 10 mins cooked Add the cubed avocado and smoked salmon and mix. Then
Cook: 5 mins • 2 oz. (60g) wild rocket divide between 2 serving dishes.
• 1 avocado, cubed  
• 1 tbsp. lemon juice Heat the olive oil in the pan over medium heat and fry the eggs,
• 2 tbsp. chopped parsley once cooked, place an egg on each of the salads, season with
• 2 oz. (60g) smoked salt & pepper, and serve.
salmon
Nutrition per
serving: • 1 tsp. olive oil
394 kcal • 2 eggs, fried
24g Fats
26g Carbs
20g Protein

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WHAT YOU NEED WHAT YOU NEED TO DO

CHICKPEA & EGG SALAD

CHICKPEA & EGG SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 eggs Cook the eggs in water until hard-boiled, around 5 minutes.

Serves: 4
Prep: 10 mins • 14 oz. (400g) can chickpeas, Once cooked, rinse with hot water and chop.
Cook: 5 mins drained and rinsed  
• 4 tbsp. cottage cheese In a large bowl, mash chickpeas with a fork. Add chopped
• 2 spring onions, chopped eggs and stir to combine. Next, stir in cottage cheese, spring
• 2 tbsp. capers, drained onions, capers, mustard, and season with salt & pepper.
• 1 tbsp. Dijon mustard  
Serve on its own, over lettuce leaves, or on bread.
Nutrition per
serving:
241 kcal
16g Fats
8g Carbs
11g Protein

GF DF

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 WHAT YOU NEED WHAT YOU NEED TO DO

GREEN OVERNIGHT OATS

GREEN OVERNIGHT OATS
WHAT YOU NEED WHAT YOU NEED TO DO

• ¾ cup (180ml) coconut Place the milk, banana, spinach, and protein drink mix in a
Serves: 2
Prep: 5 mins milk, carton blender and blitz until smooth.
Chill: 4 hrs • 1 medium banana  
• 2 big handfuls spinach Place the oats in a tub and pour the spinach mixture over
• 1 scoop protein drink mix them. Stir to mix, then cover and refrigerate for at least 4
• 1 cup (100g) oats hours or up to overnight, before serving.

Nutrition per
serving:
316 kcal
6g Fats
52g Carbs
17g Protein

MP V
 WHAT YOU NEED WHAT YOU NEED TO DO

COCONUT PORRIDGE WITH

RASPBERRIES & PB SAUCE
COCONUT PORRIDGE WITH RASPBERRIES & PB SAUCE

WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (100g) oats Add the oats, water, honey, protein drink mix and salt to a
Serves: 2
Prep: 5 mins • 1 cup of water small pot. Bring everything to a boil and then simmer over
Cook: 5 mins • 1 scoop protein drink mix low heat without mixing for 5-7 minutes, or until the porridge
• ½ tsp. honey thickens.
• pinch of salt  
• ½ cup (65g) raspberries In the meantime, mix peanut butter with water and salt, then
• Coconut shavings crush the raspberries in a different bowl.
 
Nutrition per
serving:   Place the porridge in a bowl, top with a tablespoon of the
427 kcal For the PB Sauce: peanut butter sauce, crushed raspberries and coconut
24g Fats • 2 tbsp. peanut butter shavings. This can be served hot or cold.
43g Carbs
12g Protein
• 4 tbsp. warm water
• pinch of salt

DF MP

V Q
WHAT YOU NEED WHAT YOU NEED TO DO

QUINOA, ASPARAGUS &

RADISH TABBOULEH
QUINOA, ASPARAGUS & RADISH TABBOULEH
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (170g) raw quinoa Cook the quinoa according to instructions on the packaging,
Serves: 6
Prep: 10 mins • 12 spears asparagus, then set aside and cool.
Cook: 15 mins chopped  
• 6 radishes, diced Break off and discard hard ends of the asparagus. Boil the
• 2 medium tomatoes, remaining for 2 minutes and then place immediately in cold
diced water. Slice diagonally and place in a bowl. Add in the
• 1 cucumber, core radishes, tomatoes, onion, spring onion and cucumber.
removed, chopped  
Nutrition per
serving: • 1 small onion, diced Mix olive oil with lemon juice, chopped parsley, garlic,
220 kcal • 2 spring onions, sliced season with salt and pepper. Drizzled over the vegetables,
11g Fats • 4 tbsp. olive oil add cooled quinoa and mix. Season with more salt and
26g Carbs
6g Protein
• 1 tbsp. lemon juice pepper if necessary. Add more lemon juice to suit your
• 0.5 oz. (15g) parsley, liking.  
chopped
• 1 clove garlic, minced

GF DF

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WHAT YOU NEED WHAT YOU NEED TO DO

GREEN BEAN & ROASTED

BEETS BALSAMIC SALAD
GREEN BEAN & ROASTED BEETS BALSAMIC SALAD

WHAT YOU NEED WHAT YOU NEED TO DO

For the salad: Preheat oven to 400°F (200°C). Peel the beets and cut them
Serves: 4
Prep: 30 mins • 4 beets into 1- 1 ½ inch chunks. Place them on a lined baking sheet
Cook: 35 mins • 1 tbsp. olive oil and drizzle with 1 tablespoon of olive oil. Season with salt and
• 8 oz. (230g) green beans, pepper. Roast for 35 minutes or until the beets are tender.
trimmed, cut in half  
• 2 cups (300g) cherry In the meantime, prepare the rest of the salad. Add all of the
tomatoes, halved dressing ingredients to a bowl and mix well. Refrigerate until
• 1 small onion, diced needed.
Nutrition per
serving: • ½ cup (60g) dried  
367 kcal cranberries Bring a large pot of water to a boil and cook the green beans
26g Fats • 2 oz. (60g) wild rocket
27g Carbs
for 2-3 minutes, until tender-crisp, then transfer to a large
10g Protein
• 4 ½ oz. (125g) mini serving bowl.
mozzarella balls, halved  
• ¼ cup (35g) pine nuts, Combine green beans with tomatoes, beets, onion,
toasted cranberries, mozzarella and pine nuts. To serve, drizzle with
  the dressing and season with more salt and pepper to taste.
For the dressing:
GF MP • 3 tbsp. olive oil
• 2 tbsp. balsamic vinegar
V N • 2 tbsp. lemon juice
• 1 tbsp. Dijon mustard
• 1 tsp. honey
• 2 tbsp. basil, chopped
• ½ tsp. garlic powder
• ½ tsp. salt
• ½ tsp. pepper
WHAT YOU NEED WHAT YOU NEED TO DO

HIGH PROTEIN
CHICKEN SALAD
HIGH PROTEIN CHICKEN SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

Serves: 4
• 1 lb. (450g) roasted In a large bowl, combine shredded chicken, onion, apple,
Prep: 10 mins chicken breast, shredded grapes, cottage cheese, lemon juice, and garlic powder.
Cook: 0 mins • 1 small onion, chopped Season to taste with salt and pepper and mix well until
• ½ apple, chopped combined.
• ⅔ cup (100g) red grapes,  
halved Serve as a sandwich filling, over lettuce leaves, or a jacket
• 4 tbsp. cottage cheese potato.
• 2 tbsp. lemon juice
Nutrition per
serving: • ½ tsp. garlic powder
315 kcal
14g Fats
9g Carbs
35g Protein

GF DF

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WHAT YOU NEED WHAT YOU NEED TO DO

CAPRESE SALAD
CAPRESE SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. parsley, finely In a small bowl, mix parsley, oregano, capers, garlic, and
Serves: 4
Prep: 10 mins chopped olive oil. Season to taste with salt and pepper.
Cook: 0 mins • ¼ tsp. oregano, dried  
• 1 tbsp. capers, drained On a serving platter, arrange mozzarella slices and tomato
• 1 clove garlic, minced slices in alternating layers. Add a basil leaf between each
• 2 tbsp. olive oil layer—top everything with roasted red peppers and drizzle
• 1 lb. (450g) mozzarella, with the dressing.
sliced  
Nutrition per
serving: • 2 large tomatoes, sliced Serve straight away or store in the fridge until needed.
346 kcal • 0.5 oz. (15g) basil, leaves
27g Fats only
6g Carbs
20g Protein
• 4 oz. (115g) roasted red
peppers, drained and
sliced

GF LC

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 WHAT YOU NEED WHAT YOU NEED TO DO

GARLIC MUSHROOM
& CHICKEN STIR-FRY
GARLIC MUSHROOM & CHICKEN STIR-FRY
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. olive oil Heat the olive oil in a large pan over medium-high heat and
Serves: 4
Prep: 10 mins • 1 lb. (450g) chicken add the chicken. Season with salt and pepper, Italian
Cook: 20 mins breast, chopped seasoning, garlic powder, onion powder, and paprika. Mix
• 2 tsp. Italian seasoning well and cook for 5-6 minutes until chicken is browned. Then,
• ½ tsp. garlic powder remove it from the pan and set aside.
• ½ tsp. onion powder  
• ½ tsp. paprika In the same pan, add the onion and garlic, cooking for 3-4
• 1 small onion, chopped minutes until it is fragrant. Next, add in the mushrooms and
Nutrition per
serving: • 4 cloves garlic, minced bell pepper, continue cooking for another 4-5 minutes, until
292 kcal • 1 green bell pepper, soft.
20g Fats chopped  
6g Carbs
23g Protein
• 8 oz. (250g) mushrooms, Add the chicken back to the pan and mix well with the
sliced vegetables. Continue cooking for another 2 minutes. At the
• 2 tbsp. parsley, chopped end of cooking, sprinkle with the parsley and adjust
seasoning if needed.
 
Serve on its own or with a portion of rice.
GF DF

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WHAT YOU NEED WHAT YOU NEED TO DO

CHICKEN & ZUCCHINI

GREEN CURRY
CHICKEN & ZUCCHINI GREEN CURRY
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 small onion, sliced Place 2 tablespoons of coconut milk into a wok or large pan
Serves: 4
Prep: 5 mins • 1 cup (240ml) coconut milk, and add the onion. Cook for about 2 minutes, stirring
Cook: 15 mins canned occasionally. Then add green curry paste, mix well, and
• 2 tbsp. green curry paste, or cook for another 2 minutes.
more/less to taste  
• 1 cup (240ml) chicken Add in the stock and the rest of the coconut milk, mix it, and
stock  bring it to a boil over high heat. 
• 1 lb. (450g) chicken breast,  
Nutrition per
serving: cut into bite-size pieces Next, add the chicken breast and cook for 5 minutes, then
259 kcal • 1 large zucchini, chopped add the zucchini and cook for another 4 minutes, stirring
11g Fats • 3-4 handfuls spinach constantly.
8g Carbs
31g Protein
• coriander leaves, to serve  
Lastly, add in the spinach and cook until wilted, for 1-2
minutes. Sprinkle with coriander leaves to serve. 
 
Best paired with a portion of jasmine rice.

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 WHAT YOU NEED WHAT YOU NEED TO DO

MEXICAN BEEF MINCE

MEXICAN BEEF MINCE
WHAT YOU NED
NEED WHAT YOU NEED TO DO

• 1 tsp. olive oil Heat the olive oil in the pan over medium heat and fry
Serves: 4
Prep: 5 mins • 1 onion, diced onions until fragrant, about 3-4 minutes.
Cook: 25 mins • 1.1 lb. (500g) lean beef mince  
• 14 oz. (400g) can black Add in the minced beef and cook for 4-5 minutes, until
beans, drained browned. Add in all the spices to the pan and fry for another
• 1 cup tomato puree 5 minutes, stirring frequently.
• ½ cup (120ml) chopped  
tomatoes, canned Next, add the beans, passata, chopped tomatoes, and
Nutrition per
serving: • ½ cup (120ml) water water. Cook on low-medium heat for 10 minutes—season
269 kcal   with more salt and pepper to taste if necessary.
8g Fats Spices:  
18g Carbs
33g Protein
• ½ tsp. sugar
• ½ tsp. garlic powder Serving suggestion: mashed avocado, natural yogurt, rice
• 1 tsp. oregano
• 2 tsp. ground cumin
• ½ tsp. paprika
• 1 tsp. ground coriander
GF DF • 1 tsp. hot paprika

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WHAT YOU NEED WHAT YOU NEED TO DO

BLUEBERRY
FROZEN YOGURT
BLUEBERRY FROZEN YOGURT
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 cups (28g) blueberries, Place all the ingredients in a food processor or blender and
Serves: 2
Prep: 5 mins frozen mix until smooth. Serve immediately with your favorite
Cook: 0 mins • ⅓ cup (80g) 0% fat Greek toppings.
yogurt
• 2 tbsp. maple syrup
• 2 tsp. lemon juice

Nutrition per
serving:
162 kcal
0g Fats
37g Carbs
5g Protein

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WHAT YOU NEED WHAT YOU NEED TO DO

BANANA
COFFEE SMOOTHIE
BANANA COFFEE SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 scoop F1 smooth Place all ingredients in a blender and blend until smooth.
Serves: 1
Prep: 5 mins Chocolate Serve straight away. 
Cook: 0 mins • 1 scoop F1 caffe latte
• ¼ cup (30g) rolled oats
• 300ml water
• ice
• 1 tbsp. cacao powder
• 1 banana
Nutrition per
serving: • ⅛ cup (15g) walnuts,
387 kcal chopped
15g Fats
52g Carbs
8g Protein

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