CLIENT

RECIPE PACK
Healthy cooking doesn't have to be difficult.
These 12 recipes are packed with nutritional
benefits and couldn’t be easier to make!

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TABLE OF CONTENTS

1 AVOCADO & EGG PASTE

2 COTTAGE CHEESE PROTEIN PANCAKES

RECIPE KEY
Look for these helpful

3 DETOX SALAD
icons throughout the pack.

4 BLACK BEAN HUMMUS

GF Gluten Free

DF Dairy Free
5 TOM YUM SOUP WITH SHRIMPS
LC Low Carb (under 20g serving)
6 SALMON SPRING ROLLS
MP Meal Prep/Freezer Friendly

7 CHICKEN THIGHS WITH HOISIN SAUCE HP High Protein (over 20g per serving)

8 SMOKED EGGPLANT GOULASH V Vegetarian

9 CHINESE PORK STIR-FRY WITH PINEAPPLE Q Quick (under 30 mins)

10 TROPICAL SMOOTHIE
N Contains Nuts

11 FIT ALMOND ENERGY BALLS

12 VEGAN ORANGE CHOCOLATE MOOSE

WEEKLY MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

Cottage Cheese Avocado & Egg Salmon Spring Avocado & Egg Salmon Spring Tropical Cottage Cheese
Protein Paste with Toast Rolls Paste with Toast Rolls Smoothie with a Protein
Pancakes serving of whey, Pancakes
plant protein or
Greek yogurt

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

Detox Salad Black Bean Leftover Detox Salad Black Bean Leftover Tom Tropical
Hummus with Chinese Pork Hummus with Yum Soup with Smoothie with a
Vegetables Stir Fry with Vegetables Shrimps serving of whey,
(carrots, Pineapple (carrots, plant protein or
cucumber, cucumber, Greek yogurt
peppers, celery) peppers, celery)

SNACK SNACK SNACK SNACK SNACK SNACK SNACK

E.g. Tropical E.g. Tropical E.g. Tropical E.g. Tropical E.g. Tropical E.g. Tropical E.g. Tropical
Smoothie, Smoothie, Smoothie, Smoothie, Smoothie, Smoothie, Smoothie,
Almond Energy Almond Energy Almond Energy Almond Energy Almond Energy Almond Energy Almond Energy
Balls, portion of Balls, portion of Balls, portion of Balls, portion of Balls, portion of Balls, portion of Balls, portion of
fruit or nuts, fruit or nuts, fruit or nuts, fruit or nuts, fruit or nuts, fruit or nuts, fruit or nuts,
protein shake protein shake protein shake protein shake protein shake protein shake protein shake

DINNER DINNER DINNER DINNER DINNER DINNER DINNER

Leftover Chinese Pork Smoked Leftover Tom Yum Soup Meal Out – Chicken Thighs
Chicken Thighs Stir Fry with Aubergine Smoked with Shrimps Enjoy! with Hoisin Rice
with Hoisin Rice Pineapple Goulash served Aubergine
with brown rice Goulash served
with brown rice
WEEKLY SHOPPING LIST
FRUIT & VEGETABLES MEAT, DAIRY & NON-DAIRY GRAINS, SEEDS & SPICES CANS, CONDIMENTS & MISC

Fresh Fish & Seafood Grains Oils

1x cucumber 7 oz. shrimps (200g) quinoa olive oil
3x zucchini 7 oz. salmon (200g) jasmine rice coconut oil
1x red onion Meats white rice sesame oil
1x white onion 8 chicken thighs, skinless potato starch Cans & Condiments
1x garlic 14 oz. pork tenderloin (400g) flour (regular or GF) pineapple
shitake mushrooms Dairy almond meal black beans
1x red bell pepper 1x pot cottage cheese Nuts & Seeds chopped tomatoes
2x red chili Non-Dairy mixed seeds & nuts chickpeas
ginger 6x eggs desiccated coconut coconut milk
spring onions chai seeds peanut butter
0.5 lb/225g sweet potato Spices tahini
2x avocado ground cumin rice vinegar
3x lemon salt fish sauce
1x lime cayenne pepper tom yum paste
3x passion fruit chili flakes vegetable stock
1x banana Other chicken stock
1x mango rice paper Sweeteners
Herbs honey
2x bunches parsley maple syrup
1x bunch coriander vanilla sugar
Dried coconut sugar
packet dried cranberries Other
small white wine
coconut water
AVOCADO & EGG PASTE
AVOCADO & 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 in
Cook: 0 mins minced 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
Nutrition per leaves, chopped Half the avocado, remove the stone and cut the flesh into
serving: cubes. Place the avocado and coriander in the bowl.. Drizzle
298 kcal 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 Q
 COTTAGE CHEESE
PROTEIN PANCAKES
COTTAGE CHEESE PROTEIN PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 heaped cup (250g) cottage Place the cottage cheese into a bowl, add egg yolks (keep
Serves: 4
Prep: 10 mins cheese the whites separate) and crush everything with a fork. Add in
Cook: 10 mins • 3 eggs the flour, and mix thoroughly.
• 1 tbsp. of vanilla sugar
• 1 tbsp. of coconut sugar Whisk the egg whites into a stiff foam and add to the
• 3 heaped tbsp. flour (regular cheese mixture, gently combine the ingredients.
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

Q
DETOX SALAD
DETOX SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 bunches parsley, roughly In a medium bowl add parsley, avocado, quinoa,

Serves: 2
Prep: 10 mins chopped, around 1 oz. (30g) cucumber, zucchini, and onion and toss to combine.
Cook: 0 mins • ¼ cup (46g) cooked quinoa
• 1 avocado, peeled, stone Drizzle with olive oil and lemon, season with salt and
removed, cut into cubes pepper, then mix to combine and serve sprinkled with nuts
• ½ cucumber, cut into and seeds.
cubes
Nutrition per • ½ zucchini, cut into cubes
serving: • 1 small red onion, finely
315 kcal diced
24g Fats • 1 tsp. olive oil
19g Carbs
• juice of 1 lemon
10g Protein
• ¼ cup (30g) mixed seeds
and nuts, to garnish

GF DF

LC V

Q N
BLACK BEAN
HUMMUS
BLACK BEAN HUMMUS
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 cups (250g) black beans, In a food processor, blend 1/4 cup of water from the can of
Serves: 8
Prep: 5 mins keep the water separately black beans with garlic, olive oil, tahini, lime juice, and
Cook: 0 mins • 1 garlic clove, minced spices, until smooth.
• 2 tbsp. olive oil
• 2 tbsp. tahini Add the black beans and blend for another 1-2 minutes,
• 2 tbsp. lime juice until creamy and smooth.
• ½ tsp. cumin
Nutrition per • ½ tsp. salt Serve as a dip with fresh vegetables or crackers.
serving: • ¼ tsp. cayenne pepper
91 kcal Store in a sealed container in the fridge for up to 1 week.
4g Fats
9g Carbs
4g Protein

GF DF

LC MP

V Q
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 a
Serves: 4
Prep: 5 mins stock 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

Q
 SALMON
SPRING ROLLS
SALMON 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 heat,
Serves: 4
Prep: 10 mins
• fresh coriander and dip in the rice paper one after the other, leave to
Cook: 5 mins • 7 oz. (200g) salmon, cut into soak for 30 seconds. Remove the sheets from the water
4 pieces 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 until
4g Carbs
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

Q
CHICKEN THIGHS
WITH HOISIN RICE
CHICKEN THIGHS WITH HOISIN RICE
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 tbsp. coconut oil Heat the oven to 375F (190C). Heat the oil in a large pan.
Serves: 8
Prep: 5 mins • 8 skinless chicken thighs
Cook: 50 mins • scant 1 cup (200g) jasmine Season the chicken thighs with salt and pepper and fry for 5
rice minutes each side until golden brown, then take off the heat
• 4 spring onions, chopped and transfer onto a plate.
• 4 cloves garlic, sliced
• 1/3 cup (200ml) white Pour out most of the fat from the pan, leaving about 1 tbsp
Nutrition per wine in the pan.
serving: • 2 heaped cups (500ml)
336 kcal chicken stock Add into the pan the peeled and sliced garlic and the spring
15g Fats • 4 tbsp. dried cranberries onion, fry for 1 minute.
16g Carbs
29g Protein
For the sauce: Add uncooked rice and fry again for about 1 minute. Pour in
• 3 tbsp. soy sauce the wine and cook for a further 2 minutes until most of the
• 2 tbsp. of rice vinegar liquid evaporates.
• 1 tbsp. of peanut butter
• 1 tsp. of chili flakes Next, add all ingredients of hoisin sauce, hot stock, and
GF DF
• 1 tsp. of honey cranberries, bring to a boil.
LC MP • 1 tsp. of sesame oil
Transfer the rice into an over-proof dish and place the
HP N
chicken thighs in the center. Bake in the preheated oven for
30 minutes.

Once cooked, divide onto 4 plates and serve, or store in the

fridge for up to 2-3 days.
SMOKED AUBERGINE
GOULASH
SMOKED AUBERGINE GOULASH
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 eggplants Wash the aubergine and cut them into ¼ inch slices. Season on both
Serves: 4 sides with salt and put aside for about 20 - 30 minutes, until the
Prep: 20-30 mins • 2 tbsp. olive oil
• 1 onion, diced eggplant collects water.
Cook: 35 mins
• 2 garlic cloves, minced In a large pot heat 1 tbsp. of oil and fry the onion for 2 mins, then add
• 1 red bell pepper, the minced garlic and cook together for another 1-2 mins.
chopped
• 1 red chili pepper, finely Add the chopped red pepper and finely chopped chili peppers. Fry
chopped for about 4 minutes stirring constantly.
Nutrition per
serving: • 1 tbsp. lemon juice
181 kcal • 1 tsp. smoked paprika Dry the eggplant with paper towels and cut into cubes. Add it to the
10g Fats pot and add another 1 tbsp of oil. Fry for approx. 10 minutes, in the
• 1 tsp. sweet paprika meantime mix now and then.
26g Carbs
• 1 can chopped tomatoes
5g Protein
• 1 tbsp. tomato puree During the frying, add lemon juice, season with both paprika powder
• 2 tbsp. chopped parsley and freshly ground black pepper (you do not need to add salt
anymore because the aubergine has already absorbed the salt).

Add in the chopped tomatoes and tomato concentrate, stir and bring
GF DF to a boil.

MP V Cover and cook for another 15 minutes until the eggplant is soft. If
necessary, you can add a few tablespoons of water to reach a
desired consistency of the sauce.

At the end, add the chopped parsley and check the seasoning for
salt.

Serve with rice or pasta.

CHINESE PORK STIR-FRY
WITH PINEAPPLE
CHINESE PORK STIR-FRY WITH PINEAPPLE
WHAT YOU NEED WHAT YOU NEED TO DO

• 14 oz. (400g) pork Wash the meat, dry it, and cut them into the thinnest slices
Serves: 4
Prep: 20 mins tenderloin possible. Season with salt and pepper, and coat in potato flour.
Cook: 10 mins • 1 tbsp. potato starch
• scant ½ cup (100g) Cook the rice according to instructions. Drain the pineapple but
white rice keep some of the juices for the sauce. Cut the peppers into
• 2/3 cup (135ml) strips, and cut the onion into feathers. Half the chili, remove the
pineapple chucks, in seeds, then finely chop. Peel and grate the ginger.
Nutrition per juice (keep the juice)
serving: • 1 red bell pepper, Prepare the sauce by mixing all sauce ingredients in a bowl.
303 kcal sliced
11g Fats • ½ onion, sliced In a wok or large pan, heat 1 tablespoon of coconut oil, and stir
22g Carbs
• 2 garlic cloves fry all the vegetables (pepper, onion, garlic, chili, ginger) over
28g Protein
• ½ chili pepper high heat for about 3 minutes. Add the drained pineapple and
• 1-inch fresh ginger, fry together for another 2 minutes, then transfer everything onto
grated the plate.
• 2 tbsp. coconut oil
• 2 spring onions, Add a second spoon of oil to the pan and fry the tenderloin on
GF DF
chopped, to serve high heat for about 3 minutes, stirring constantly.
MP
For the sauce: Put the vegetables back into the pan and mix, then add the
• 1/3 cup (180ml) sauce. Cook over high heat for about 2 minutes until the sauce
pineapple juice from thickens, in the meantime mix now and then.
can
• 5 tbsp. soy sauce Sprinkle with chopped spring onions and serve with rice.
• 3 tbsp. rice vinegar
TROPICAL
SMOOTHIE
TROPICAL SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO

• 3 passion fruits Scoop the pulp of the passion fruits into a high-speed blender,
Serves: 2
Prep: 5 mins • 1 banana, chopped add the banana, mango, coconut water, and chia seeds. Purée
Cook: 0 mins • 1 small mango, until smooth and serve immediately, topped with ice cubes.
peeled, chopped
• 1-1/4 cup (300ml)
coconut water
• 1 tbsp. chia seeds
Nutrition per • ice cubes, to serve
serving:
240 kcal
3g Fats
55g Carbs
4g Protein

GF DF

V Q
 FIT ALMOND
ENERGY BALLS
FIT ALMOND ENERGY BALLS
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (120g) almond meal Place the almond flour into a bowl, add honey and oil and
Makes: 6
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 Roll the energy balls in coconut poppy seeds.
Nutrition per coconut or poppy seeds
serving:
178 kcal
14g Fats
8g Carbs
6g Protein

GF DF

LC MP

Q N
 VEGAN ORANGE
CHOCOLATE MOUSSE
VEGAN ORANGE CHOCOLATE MOUSSE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup sweet potato, peeled Place cooked sweet potato and peanut butter in a food
Serves: 4
Prep: 10 mins and cooked (225g/0.5 lb processor. Process until smooth and, then add cacao
Cook: 20 mins sweet potato) powder, maple syrup, and orange zest, blend again until
• ½ cup (125g) smooth peanut smooth.
butter
• ½ cup (50g) natural cocoa Place chickpea brine in a clean bowl. Add lemon juice and
powder whip with a hand mixer until you achieve stiff peaks (this can
Nutrition per • 6 tbsp. maple syrup take around 3-6 mins) – you should be able to invert the
serving: • 1 tsp. orange zest bowl, and the whipped brine should not move an inch.
354 kcal • ½ cup (120ml) chickpea brine
17g Fats • ½ tsp. lemon juice Fold whipped chickpea brine into the chocolate and mix
39g Carbs
until well combined. The mixture will deflate slightly. Spoon
13g Protein
the mixture between 4 small serving glasses and place in
the fridge for 8 hours (or overnight) for the mousse to set.

GF DF