WHAT YOU NEED WHAT YOU NEED TO DO

LOW-CARB
RECIPE PACK
Discover the collection of low-carb recipes,
including breakfast, lunch, dinner, treats
and smoothie options.

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TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO

1 TURMERIC POACHED EGG 13 SWEETCORN FRITTERS

2 OMELET WITH COTTAGE CHEESE & BASIL 14 TOFU & GREEN PEAS PASTE

3 HERBY BREAKFAST SAUSAGES 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
 EXAMPLE MEAL PLAN NO 1
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 Cottage Cheese Turmeric Cottage Cheese
Sausages Sausages Poached Egg Scrambled Eggs Protein Poached Egg Protein
Pancakes Pancakes

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

Pear, Cured Leftover Jerk Healthy Healthy Leftover Grilled Pear, Cured
Ham & Walnut Chicken with Coronation Coronation Homemade Vegetable Salad Ham & Walnut
Salad Cauliflower Rice Chicken Salad Chicken Salad Quinoa chicken with Tuna Salad
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 NO1
WHAT YOUMEAT,
FRUIT & VEGETABLES NEEDDAIRY & 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
EXAMPLE MEAL PLAN NO 2
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 Leftover Easy Greek
Zoodle Salad Carb Turkey Cucumber Salad Cucumber Salad Sesame & Sweetcorn Zoodle Salad
Salad with Salmon with Salmon Ginger Beef with Fritters
Zucchini
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 & Cod with Meal Out – Leftover Cod with
Salad Chicken Salad Lemon Chicken Ginger Beef with Creamy Zoodles Enjoy! Creamy Zoodles
Salad Zucchini
Noodles
WEEKLY SHOPPING LIST FOR MEAL PLAN NO2
WHAT YOUMEAT,
FRUIT & VEGETABLES NEEDDAIRY & 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 minutes,
Serves: 2
Prep: 10 mins
• 1 ¾ cups (400g) of fresh 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 the
tomatoes halved spinach and tomatoes for 2 minutes on medium heat until
• 1 tbsp. mild olive oil 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 N
 WHAT 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 until you have 4 omelets. Keep them warm under aluminium
cheese foil.
• 12 cherry tomatoes
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 Q
 WHAT 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, and
Makes: 8
Prep: 10 mins
• salt & pepper 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 Q
WHAT YOU NEED WHAT YOU NEED TO DO

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 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.. 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
 WHAT 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 in
Cook: 10 mins • 3 eggs 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

Q
WHAT YOU NEED
TROPICAL GLUTEN
WHAT YOU NEED TO DO

FREE GRANOLA
TROPICAL 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
serving: oil, 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 well.
14g Fats roughly chopped
10g Carbs • 1 cup (150g) cashew Fold in the pineapple mix into the nuts and mix well until
4g Protein
nuts, roughly chopped combined.
• 3 cups
(90g) unsweetened Divide the wet granola between the two earlier prepared baking
coconut flakes sheets and spread into a thin layer.
• ½ cup (70g) sunflower
GF DF
seeds Place into the oven and bake for around 2 hours. Give the
LC MP • ½ tsp. salt granola a mix every 20 mins and rotate the trays after 60 mins of
baking.
V N
Note:
Nutrition information is In the last 30 mins keep a close eye on the granola to prevent
given per serving size of ¼ burning. Finish baking as granola turns golden brown. Cool to
cup – 28 grams. 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 PASTE
SMOKED 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 Q
 WHAT 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 the
102 kcal 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

Q
WHAT YOU NEED WHAT YOU NEED TO DO

EGG, BACON &

AVOCADO BOWL
EGG, 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, slightly and chop.
Cook: 5 mins chopped
• 1/2 large avocado, Combine the bacon eggs, avocado, onion and bell pepper
chopped in a bowl.
• 1 tbsp. red onion, finely
chopped Season with salt and pepper to serve.
Nutrition per
• 1 tbsp. red bell pepper,
serving: finely chopped
378 kcal • sea salt and ground
32g Fats pepper, to taste
14g Carbs
23g Protein

GF DF

LC HP

Q
WHAT YOU NEED WHAT YOU NEED TO DO

ASIAN
SCRAMBLED EGGS
ASIAN 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 On dry, non-stick pan fry the egg whites until almost done.
• ¼ avocado Take off the heat and add in the egg yolks, stirring well for
• ½ tsp. black sesame about half a minute.
seeds, to serve
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

Q
WHAT YOU NEED WHAT YOU NEED TO DO

ZUCCHINI FRIES
ZUCCHINI 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 time,
14g Carbs drizzling them with the remaining 2 tbsp of olive oil.
5g Protein

Season with salt and serve.

DF LC

V
 WHAT 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 a
serving: • Caesar salad dressing 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 FRITTERS
SWEETCORN 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 smooth.
• 1 cup (120g) buckwheat
flour Heat 2 tsp. of the coconut oil in a large non-stick pan on
• 3/4 cup (185ml) cold water high heat. Once the pan it is hot ladle in the mixture. Cook
Nutrition per
• 4 tsp. coconut oil the fritters two batches of 4, or divide the oil accordingly if
serving: your pan is not big enough (1/2 tsp oil per 1 fritter).
97 kcal
3g Fats Cook for about 2-3 minutes on each side until browned. The
15g Carbs batter makes 8 medium sized fritters.
3g Protein

Serve with a side of avocado and chili yogurt (optional).

GF DF

LC V

Q
WHAT YOU NEED WHAT YOU NEED TO DO

TOFU & GREEN

PEAS PASTE
TOFU & 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 blender.
tofu
• 1/4 avocado Crumble the tofu and add into the peas alongside the
• 1 handful mint leaves avocado, mint, olive oil, and lemon juice. Finally season to
• 1 tbsp. olive oil taste with salt and pepper. Blitz everything until a paste has
Nutrition per
• 1 tbsp. lemon juice formed.
serving:
290 kcal If necessary add some more mint and lemon to adjust taste.
21g Fats Serve with toast (not included in nutrition info).
17g Carbs
11g Protein

GF DF

LC Q

V
WHAT YOU NEED WHAT YOU NEED TO DO

BLACK BEAN
HUMMUS
BLACK 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 Q
 WHAT 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 heavy
Serves: 4
Prep: 10 mins • 14 oz. (400g) natural tofu on top of it - this will cause the moisture in the tofu to
Cook: 10 mins • 3 cups (90g) kale, chopped 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 season with salt and pepper — fry on medium-high heat for
• 2 tbsp. coconut milk
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 with
• ½ lime, juiced the salad dressing and season with black pepper to serve.
• ½ tsp. chilli flakes
GF DF
• 1-2 tbsp. water
LC V Tip: If you prefer a meat version of this salad then it will go
perfectly with a grilled chicken breast instead of the tofu.
Q N
WHAT YOU NEED WHAT YOU NEED TO DO

SMOKED SALMON &

STRAWBERRY SALAD
SMOKED 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 salads.
• 10 mini mozzarella balls, 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

Q
 WHAT 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 oil.
• 1 avocado Heat a dry pan and fry the chicken for 5 minutes on each
• 2 tsp. lemon juice side.
• ½ cucumber, peeled
Nutrition per
• ¼ cup (25g) walnuts In the meantime, mix the mustard and honey. Grease the
serving: top of the fillets with half the sauce, then turn and cook
304 kcal For the Chicken: for another 1.5 minutes. Repeat on the other side. Once
20g Fats • 2 chicken breast fillets 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 lemon
• 1 tbsp. mustard 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 into
Serves: 2
Prep: 15 mins • 1 ripe pear, sliced quarters, cut out the seed nests, and slice. Then arrange on
Cook: 0 mins • 3 oz. (100g) blue cheese, 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

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WHAT YOU NEED WHAT YOU NEED TO DO

EASY GREEK
ZOODLE SALAD
EASY 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 cucumber.
• 3.5 oz. (100g) feta cheese
• 1.1 oz. (30g) black olives In a cup or small bowl, mix the ingredients of the dressing,
Nutrition per
then drizzle over the salad and mix gently. Divide between
serving: For the Dressing: two plates and serve.
267 kcal • 1 tsp. dried oregano
25g Fats • 1 tbsp. lemon juice This salad is also a perfect side for grilled meats.
7g Carbs
• 2 tbsp. olive oil
10g Protein
• 1 large garlic clove, crushed

GF LC

V Q
 WHAT 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. Add
chopped 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

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WHAT YOU NEED WHAT YOU NEED TO DO
HEALTHY CORONATION
CHICKEN SALAD
HEALTHY 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 season
• 5 oz. (150g) cold cooked 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

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WHAT YOU NEED WHAT YOU NEED TO DO

GRILLED VEGETABLE
SALAD WITH TUNA
GRILLED 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 a
• 1 garlic clove, crushed high cup with the lemon zest, lemon juice, and tuna oil.
• 2 zucchinis Add in the garlic and blend until smooth. Season with
• 2 ¾ cups (350g) asparagus 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

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WHAT YOU NEED WHAT YOU NEED TO DO

LOW CARB
TURKEY SALAD
LOW 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. honey
WHAT YOU NEED
SALMON
WHAT YOU NEED TO DO

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

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WHAT YOU NEED
COD WITH
WHAT YOU NEED TO DO

CREAMY ZOODLES
COD 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 pan
271 kcal • 1/3 cup (80ml) cream (dairy
11g Fats with the cod and bring to the boil, simmer for 2-3 minutes.
or plant based)
13g Carbs Sprinkle with chives and simmer for another 1-2 minutes.
• 3 tbsp. chives, chopped
33g Protein
For the zucchini:
For the Zucchini: Make zucchini noodles (zoodles) using a special julienne
• 2 medium zucchinis peeler or a spiralizer, or peel with a regular vegetable
• 1 tsp. oil peeler, making wide but thin ribbons.
• 1 clove garlic, minced
GF LC
• 4 sundried tomatoes Heat the oil in a frying pan, add the minced garlic and fry
HP Q 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 RICE
JERK CHICKEN WITH CAULIFLOWER RICE
WHAT YOU NEED WHAT YOU NEED TO DO

For the Marinade: Combine all marinade ingredients in a bowl or container. Add
Serves: 4
Prep: 15 mins
• 1 tsp. dried thyme leaves 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 heat.
• 1/2 tsp. pepper Add in the onion and sauté for 3 minutes, until softened.
• 2 tsp. garlic powder
Nutrition per
• 1/2 tsp. cinnamon Next add in the garlic and cauliflower rice, cook for 2 minutes
serving: • 1/2 tsp. cayenne and add in coconut milk. Cook for about 10 minutes, or until
397 kcal • 2 tbsp. olive oil the coconut milk is absorbed, then remove from heat and stir
24g Fats • 2 tbsp. lime juice in the lime zest and juice. Season with salt and pepper to
15g Carbs taste.
33g Protein
For the Chicken & Rice:
• 1 lbs (450g) chicken In the meantime, heat the remaining oil in another pan over
breast medium heat and cook the chicken for 8-10 mins until
• 14oz. (400g) cauliflower cooked through and browned. Once cooked serve with the
rice cauliflower rice.
GF DF
• 2 tbsp. coconut oil
LC MP • 1 onion, diced Garnish the rice with chopped coriander and serve with lime
• 3 garlic cloves, minced wedges.
HP Q
• 1 cup (250ml) canned
light coconut milk
• 1 lime, zest and juice
• handful coriander, to
garnish
• lime wedges, to serve
WHAT YOU NEED WHAT YOU NEED TO DO

GRILLED LEMON
CHICKEN SALAD
GRILLED 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.
HP
 WHAT 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 with
Serves: 4
Prep: 25 mins breasts, cut into chunks baking paper and evenly spread out the cooked quinoa.
Cook: 20 mins • 1 cup (185g) cooked Bake for around 20-25 mins, checking often and stirring to
quinoa avoid burning. Once quinoa is crispy, set aside to cool.
• 1 egg, beaten
• ¼ cup (30g) cup Increase the oven temperature to 390F (200C).
parmesan, grated
Nutrition per
• 1 tbsp. dried herbs, of Chop the chicken into chunks. Whisk the egg in a bowl
serving: choice together with the parmesan and herbs. Prepare a separate
224 kcal plate with the quinoa. Dip the chicken first in the egg, then
6g Fats coat with the quinoa.
10g Carbs
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

HP
 WHAT 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 coat.
12g Fats • 2 medium zucchinis, 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

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 WHAT 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 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

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 WHAT 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 in a
• 1 tsp. spices for salmon pan on medium heat and stir-fry the pepper for 5 min.
• 1 1/3 cup (200g) sugar
snaps Place the salmon on a tray covered with baking paper,
• 4 cups boiling water (950ml) season with spices and cook in the oven for 10 minutes.
Nutrition per • 1 1/3 cup (250g) cooked
serving: quinoa Place snow peas in a colander and pour over the boiling
325 kcal • 2 handfuls fresh parsley water, then add the snow peas and quinoa to the peppers
26g Fats • 2 tbsp. fresh chives 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 Q
WHAT YOU NEED WHAT YOU NEED TO DO

STRAWBERRY PROTEIN MUFFINS

STRAWBERRY 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 mix
• 1 tbsp. lemon juice in all wet ingredients. Stir until a smooth batter is formed, then
• Zest of ½ a lemon lightly stir in strawberries and chocolate chips (leave a few aside
• 2 tbsp. stevia 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 will
91 kcal • 1 tbsp. coconut oil, 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 serving.
MP V • ½ cup (100g)
strawberries, chopped NOTE:
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into small pieces Muffins will keep in a sealed container for 1-2 days at room
• 1/4 cup (45g) 75% dark temperature or 5-7 days in the fridge.
chocolate, chopped
WHAT YOU NEED WHAT YOU NEED TO DO

PEANUT BUTTER
PROTEIN FLUFF
PEANUT 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 toppings
butter to serve.
• 2 tsp. stevia
• favourite garnish
Nutrition per
(banana, granola,
serving: blueberries)
244 kcal
20g Fats
9g Carbs
9g Protein

GF LC

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WHAT YOU NEED WHAT YOU NEED TO DO

LOW CARB BANANA

& STRAWBERRY CAKE
LOW 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 the
104 kcal • 1 tsp. baking powder halved strawberries on top and bake for around 60 mins, until
5g Fats • 10 strawberries, the cake is golden brown and cooked through.
16g Carbs halved
2g Protein

DF LC

MP V
WHAT YOU NEED WHAT YOU NEED TO DO

HEALTHY FERRERO ROCHER

HEALTHY 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 into
ferrero rocher: 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

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WHAT YOU NEED WHAT YOU NEED TO DO

FIT ALMOND
ENERGY BALLS
FIT 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
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

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WHAT YOU NEED WHAT YOU NEED TO DO

MOCHA TRUFFLES
MOCHA 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 it
Makes: 10
Prep: 10 mins
chocolate, 70-80% 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 in
• 2 tbsp. instant coffee the almond butter with a pinch of sea salt, and stir until smooth.
• 2 tbsp. almond butter
Nutrition per
• pinch sea salt Pour the hot coconut milk mixture into the bowl with the
serving: • 2 tbsp. cocoa powder, chocolate and stir it very gently and slowly until well combined.
103 kcal for dusting
7g Fats Fix a layer of clingfilm right over the top of the mixture, to
7g Carbs prevent a skin forming and chill in the fridge for about 2 hours,
2g Protein
until firm.

Lightly dust a clean surface with cacao powder and roll a

spoonful of the chocolate in it. Shape into balls and serve at
room temperature. Store in the fridge.
DF LC

V N

MP GF
 WHAT 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 it
• 2 ½ tsp. agar-agar 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

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WHAT YOU NEED WHAT YOU NEED TO DO

BANANA CHOCOLATE BITES

BANANA 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 microwave
12g Carbs 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

MP
GF
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.