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CHOPPED TUNA SALAD (SERVES 1)

  • 185g tin tuna in springwater
  • 50g cherry tomatoes chopped
  • 1 stalk celery diced
  • ½ cup chickpeas
  • ½ small cucumber diced
  • ¼ red onion diced
  • 2 tsp balsamic vinegar
  • 1 tsp extra virgin olive oil
  • 1 tbsp chopped basil

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use ½ cup cooked lentils in place of tuna

METHOD:

  1. In a serving bowl combine tuna, tomatoes, celery, chickpeas, cucumber, basil and red onion.
  2. Toss to combine an dress with olive oil and balsamic vinegar.

MACROS:

CAL 370 P 48g C 29g F 13g

SAVOURY MINCE (SERVES 4)

  • 1 tsp olive oil
  • 1 garlic clove minced
  • 1 onion, chopped
  • 1 large carrot chopped
  • 2 celery stalks chopped
  • 200g mushrooms, quartered
  • 500g extra lean beef mince
  • 1 tsp cumin
  • 1/2 tsp turmeric
  • 1/2 tsp cinnamon
  • Pinch chilli flakes
  • 2 tbs soy sauce
  • Squeeze of lemon juice 
  • 1 cup spinach
  • 1 cup frozen peas  
  • 2 cups cooked brown rice to serve

GLUTEN FREE: Use gluten free soy sauce

VEGAN: Use vegan mince alternative or kidney beans in place of mince

METHOD:

  1. Place olive oil, garlic, onion, in heavy based saucepan over medium heat and cook until soft. Add celery, carrot and mushrooms and cook
  2. Stir until cooked through. Add mince and stir to cook until browned.
  3. Season with spices and add soy sauce and lemon stirring well.
  4. Add peas and spinach and cook on low until cooked through.
  5. Serve with brown rice

MACROS:

CALS 381 P 34g C 41g F 8g

NOURISH BOWL (SERVES 1)

  • Large handful of kale, de-stalked
  • 1/4 cup cooked quinoa or brown rice
  • 1/4 cup halved cherry tomatoes
  • 1/2 cup thinly sliced zucchini
  • 1/4 avocado sliced
  • 1/4 cup shredded carrot
  • 1 tbsp sauerkraut
  • 1 tbsp pepitas
  • 1 tsp extra virgin olive oil
  • Juice of 1/2 lemon
  • 2 boiled eggs or 100g your favourite source of protein

GLUTEN FREE: This is a gluten free recipe

VEGAN: This is a vegan recipe

METHOD:

  1. Place kale, lemon juice and olive oil in a large serving bowl and mix to soften the kale.
  2. Top kale with prepared vegetables.
  3. Add quinoa or brown rice and mix ingredients
  4. Sprinkle pepitas over salad and add egg or your fave protein.
  5. Season with salt and pepper and serve.

MACROS: Based on 100g chicken breast

CAL 389 P 38g C 28g F 14g

LAMB BACKSTRAP WITH CHICKPEA + QUINOA SALAD (SERVES 4)

  • 500g lamb backstrap
  • 225g cooked chickpeas
  • 1 cup cooked quinoa
  • 1 punnet cherry tomatoes, chopped
  • 1/2 red onion, finely diced
  • 1/2 bunch parsley, chopped
  • 1 cup rocket leaves
  • 1 tbsp extra virgin olive oil
  • Juice of 1/2 lemon
  • Salt and pepper

GLUTEN FREE: This a gluten free recipe

VEGAN: Remove lamb and double salad

METHOD:

  1. Heat a pan medium-high heat and add 1 tbsp of olive oil.
  2. Cook lamb for 3-4 minutes each side or until cooked to liking.
  3. Meanwhile prepare salad by combining cooked quinoa, chickpeas and salad ingredients in a large bowl. Toss with extra virgin olive oil, lemon juice and salt and pepper to season.
  4. Add lamb to salad bowl and serve

MACROS:

CAL 362 P 37g C 28g F 12g

TUNA & RICE SALAD (SERVES 1)

  • 185g tin tuna in springwater
  • 50g cherry tomatoes chopped
  • 120g cooked basmati rice
  • 1 cup spinach chopped
  • 1 tbsp chopped coriander
  • Lemon juice

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use ½ cup cooked lentils in place of tuna

METHOD:

  1. In a bowl combine together all ingredients. Toss well. Season with salt and pepper and a squeeze of lemon juice.

MACROS:

CAL 310 P 40g C 34g F 3g

GREEN GOODNESS FRITTATA (SERVES 4)

  • 1 leek sliced
  • 1 clove garlic minced
  • 2 tsp extra virgin olive oil
  • 3 zucchinis, grated
  • 1 cup baby spinach, roughly chopped
  • 1 punch parsley, chopped
  • ½ cup basil chopped
  • ½ cup green peas
  • 8 eggs
  • 4 egg whites
  • 50g parmesan finely shaved

GLUTEN FREE: This is a gluten free recipe

VEGAN:

METHOD:

  1. Preheat oven to 190 degrees celsius. Grease a pie dish or square pan depending on what shape you want for your frittata.
  2. Heat a fry pan to medium heat with olive oil.
  3. Add leek and saute for 2-3 minutes or until tender. Add garlic and cook for a further 1-2 minutes.  
  4. Meanwhile season grated zucchini with sea salt and allow to sit for 2-5 minutes. Squeeze excess water from zucchini.
  5. Combine zucchini, spinach, herbs, peas and leek. Toss until combined.
  6. In a separate bowl whisk egg and egg whites together until well combined.
  7. Place green mixture evenly into base of your baking dish, pour egg mixture over greens and wobble pan slightly to allow egg mixture to settle through the greens.
  8. Top with shaved parmesan
  9. Place into preheated oven and bake for 35-40 minutes or until cooked through.
  10. Serve with a side of rocket and cherry tomatoes.

MACROS:

CAL 260 P 24.2g C 5g F 15g

CHILLI TUNA BRUSCHETTA (SERVES 1)

  • 175g tin tuna, drained
  • 4 grape tomatoes, halved
  • 1 tbsp parsley, chopped
  • Juice of 1/2 lemon
  • Dried chilli flakes
  • Rocket
  • 1 slice multigrain sourdough

GLUTEN FREE: Use a gluten free bread

VEGAN: Use chickpeas in place of tuna and mash with a fork to resemble tuna

METHOD:

  1. Combine tuna, tomato, parsley, lemon juice and chilli in a small bowl.
  2. Toast bread and top with rocket and tuna mixture.

MACROS:

CAL 354 P 23g F 32g C 8g

GRILLED CHICKEN & MASH (SERVES 1)

  • 125g chicken breast
  • 120g sweet potato
  • ½ bunch broccolini
  • 10 green beans

GLUTEN FREE:

VEGAN: 

METHOD:

  1. Peel and chop sweet potato. Steam for 7-10 minutes or until soft and cooked through.
  2. Meanwhile heat a fry pan or grill to medium high heat and spray with coconut oil.
  3. Fry chicken breast for 3-5 minutes per side depending on thickness until cooked through.
  4. Remove sweet potato from steamer and add to a bowl. Add green vegetables to steamer.
  5. Steam greens for 2 -5 minutes or until cooked to desired.
  6. With a fork or masher mash sweet potato with a dash of milk and salt and pepper.
  7. Remove greens from steamer, serve with chicken breast and sweet potato mash.

MACROS:

CALS 331 P 43g C 20g F 7g

CHICKEN & AVO WRAP (SERVES 1)

  • 125g grilled chicken breast
  • 1 mountain bread or gluten free wrap
  • 1 cup baby spinach
  • 1/2 tomato sliced
  • 1/2 cucumber sliced
  • 1/4 avocado
  • Salt + pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN:  Swap chicken for 2-3 falafels

METHOD:

  1. Spread avocado over base of wrap. Top with remaining ingredients.
  2. Season with salt and pepper.

MACROS:

CALS 393 P 41g C 31g F 3g

LEMON & HERB SALAD (SERVES 2)

  • 2 X 120g Salmon filet
  • 1 lemon
  • 1 – 2 bunches of asparagus (or other veggies)
  • 1/2 bunch parsley finely diced
  • 1 clove garlic, crushed
  • extra virgin olive oil
  • sea salt

GLUTEN FREE: This is a gluten free recipe

VEGAN: Swap salmon for tofu and marinade in lemon herb mixture for 4 hours. Grill on a medium heat

METHOD:

  1. Preheat grill in your oven and line a baking tray with baking paper.
  2. In a small bowl combine parsley and crushed garlic with a small drizzle of olive oil. Rub onto salmon filets.
  3. Place salmon filets onto the baking tray with asparagus. Drizzle olive oil and juice of 1/2 the lemon over asparagus and salmon. Season with salt.
  4. Cut the other half of the lemon into thin slices and scatter on the tray.
  5. Place under grill for 10 minutes or until cooked until desired.

MACROS:

CAL 295 P 29g C 7g F 18g

CHOPPED TUNA SALAD (SERVES 1)

  • 185g tin tuna in springwater
  • 50g cherry tomatoes chopped
  • 1 stalk celery diced
  • ½ cup chickpeas
  • ½ small cucumber diced
  • ¼ red onion diced
  • 2 tsp balsamic vinegar
  • 1 tsp extra virgin olive oil
  • 1 tbsp chopped basil

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use ½ cup cooked lentils in place of tuna

METHOD:

  1. In a serving bowl combine tuna, tomatoes, celery, chickpeas, cucumber, basil and red onion.
  2. Toss to combine an dress with olive oil and balsamic vinegar.

MACROS:

CAL 370 P 48g C 29g F 13g

SAVOURY MINCE (SERVES 4)

  • 1 tsp olive oil
  • 1 garlic clove minced
  • 1 onion, chopped
  • 1 large carrot chopped
  • 2 celery stalks chopped
  • 200g mushrooms, quartered
  • 500g extra lean beef mince
  • 1 tsp cumin
  • 1/2 tsp turmeric
  • 1/2 tsp cinnamon
  • Pinch chilli flakes
  • 2 tbs soy sauce
  • Squeeze of lemon juice 
  • 1 cup spinach
  • 1 cup frozen peas  
  • 2 cups cooked brown rice to serve

GLUTEN FREE: Use gluten free soy sauce

VEGAN: Use vegan mince alternative or kidney beans in place of mince

METHOD:

  1. Place olive oil, garlic, onion, in heavy based saucepan over medium heat and cook until soft. Add celery, carrot and mushrooms and cook
  2. Stir until cooked through. Add mince and stir to cook until browned.
  3. Season with spices and add soy sauce and lemon stirring well.
  4. Add peas and spinach and cook on low until cooked through.
  5. Serve with brown rice

MACROS:

CALS 381 P 34g C 41g F 8g

NOURISH BOWL (SERVES 1)

  • Large handful of kale, de-stalked
  • 1/4 cup cooked quinoa or brown rice
  • 1/4 cup halved cherry tomatoes
  • 1/2 cup thinly sliced zucchini
  • 1/4 avocado sliced
  • 1/4 cup shredded carrot
  • 1 tbsp sauerkraut
  • 1 tbsp pepitas
  • 1 tsp extra virgin olive oil
  • Juice of 1/2 lemon
  • 2 boiled eggs or 100g your favourite source of protein

GLUTEN FREE: This is a gluten free recipe

VEGAN: This is a vegan recipe

METHOD:

  1. Place kale, lemon juice and olive oil in a large serving bowl and mix to soften the kale.
  2. Top kale with prepared vegetables.
  3. Add quinoa or brown rice and mix ingredients
  4. Sprinkle pepitas over salad and add egg or your fave protein.
  5. Season with salt and pepper and serve.

MACROS: Based on 100g chicken breast

CAL 389 P 38g C 28g F 14g

LAMB BACKSTRAP WITH CHICKPEA + QUINOA SALAD (SERVES 4)

  • 500g lamb backstrap
  • 225g cooked chickpeas
  • 1 cup cooked quinoa
  • 1 punnet cherry tomatoes, chopped
  • 1/2 red onion, finely diced
  • 1/2 bunch parsley, chopped
  • 1 cup rocket leaves
  • 1 tbsp extra virgin olive oil
  • Juice of 1/2 lemon
  • Salt and pepper

GLUTEN FREE: This a gluten free recipe

VEGAN: Remove lamb and double salad

METHOD:

  1. Heat a pan medium-high heat and add 1 tbsp of olive oil.
  2. Cook lamb for 3-4 minutes each side or until cooked to liking.
  3. Meanwhile prepare salad by combining cooked quinoa, chickpeas and salad ingredients in a large bowl. Toss with extra virgin olive oil, lemon juice and salt and pepper to season.
  4. Add lamb to salad bowl and serve

MACROS:

CAL 362 P 37g C 28g F 12g

TUNA & RICE SALAD (SERVES 1)

  • 185g tin tuna in springwater
  • 50g cherry tomatoes chopped
  • 120g cooked basmati rice
  • 1 cup spinach chopped
  • 1 tbsp chopped coriander
  • Lemon juice

GLUTEN FREE: This is a gluten free recipe

VEGAN: Use ½ cup cooked lentils in place of tuna

METHOD:

  1. In a bowl combine together all ingredients. Toss well. Season with salt and pepper and a squeeze of lemon juice.

MACROS:

CAL 310 P 40g C 34g F 3g

GREEN GOODNESS FRITTATA (SERVES 4)

  • 1 leek sliced
  • 1 clove garlic minced
  • 2 tsp extra virgin olive oil
  • 3 zucchinis, grated
  • 1 cup baby spinach, roughly chopped
  • 1 punch parsley, chopped
  • ½ cup basil chopped
  • ½ cup green peas
  • 8 eggs
  • 4 egg whites
  • 50g parmesan finely shaved

GLUTEN FREE: This is a gluten free recipe

VEGAN:

METHOD:

  1. Preheat oven to 190 degrees celsius. Grease a pie dish or square pan depending on what shape you want for your frittata.
  2. Heat a fry pan to medium heat with olive oil.
  3. Add leek and saute for 2-3 minutes or until tender. Add garlic and cook for a further 1-2 minutes.  
  4. Meanwhile season grated zucchini with sea salt and allow to sit for 2-5 minutes. Squeeze excess water from zucchini.
  5. Combine zucchini, spinach, herbs, peas and leek. Toss until combined.
  6. In a separate bowl whisk egg and egg whites together until well combined.
  7. Place green mixture evenly into base of your baking dish, pour egg mixture over greens and wobble pan slightly to allow egg mixture to settle through the greens.
  8. Top with shaved parmesan
  9. Place into preheated oven and bake for 35-40 minutes or until cooked through.
  10. Serve with a side of rocket and cherry tomatoes.

MACROS:

CAL 260 P 24.2g C 5g F 15g

CHILLI TUNA BRUSCHETTA (SERVES 1)

  • 175g tin tuna, drained
  • 4 grape tomatoes, halved
  • 1 tbsp parsley, chopped
  • Juice of 1/2 lemon
  • Dried chilli flakes
  • Rocket
  • 1 slice multigrain sourdough

GLUTEN FREE: Use a gluten free bread

VEGAN: Use chickpeas in place of tuna and mash with a fork to resemble tuna

METHOD:

  1. Combine tuna, tomato, parsley, lemon juice and chilli in a small bowl.
  2. Toast bread and top with rocket and tuna mixture.

MACROS:

CAL 354 P 23g F 32g C 8g

GRILLED CHICKEN & MASH (SERVES 1)

  • 125g chicken breast
  • 120g sweet potato
  • ½ bunch broccolini
  • 10 green beans

GLUTEN FREE:

VEGAN: 

METHOD:

  1. Peel and chop sweet potato. Steam for 7-10 minutes or until soft and cooked through.
  2. Meanwhile heat a fry pan or grill to medium high heat and spray with coconut oil.
  3. Fry chicken breast for 3-5 minutes per side depending on thickness until cooked through.
  4. Remove sweet potato from steamer and add to a bowl. Add green vegetables to steamer.
  5. Steam greens for 2 -5 minutes or until cooked to desired.
  6. With a fork or masher mash sweet potato with a dash of milk and salt and pepper.
  7. Remove greens from steamer, serve with chicken breast and sweet potato mash.

MACROS:

CALS 331 P 43g C 20g F 7g

CHICKEN & AVO WRAP (SERVES 1)

  • 125g grilled chicken breast
  • 1 mountain bread or gluten free wrap
  • 1 cup baby spinach
  • 1/2 tomato sliced
  • 1/2 cucumber sliced
  • 1/4 avocado
  • Salt + pepper

GLUTEN FREE: This is a gluten free recipe

VEGAN:  Swap chicken for 2-3 falafels

METHOD:

  1. Spread avocado over base of wrap. Top with remaining ingredients.
  2. Season with salt and pepper.

MACROS:

CALS 393 P 41g C 31g F 3g

LEMON & HERB SALAD (SERVES 2)

  • 2 X 120g Salmon filet
  • 1 lemon
  • 1 – 2 bunches of asparagus (or other veggies)
  • 1/2 bunch parsley finely diced
  • 1 clove garlic, crushed
  • extra virgin olive oil
  • sea salt

GLUTEN FREE: This is a gluten free recipe

VEGAN: Swap salmon for tofu and marinade in lemon herb mixture for 4 hours. Grill on a medium heat

METHOD:

  1. Preheat grill in your oven and line a baking tray with baking paper.
  2. In a small bowl combine parsley and crushed garlic with a small drizzle of olive oil. Rub onto salmon filets.
  3. Place salmon filets onto the baking tray with asparagus. Drizzle olive oil and juice of 1/2 the lemon over asparagus and salmon. Season with salt.
  4. Cut the other half of the lemon into thin slices and scatter on the tray.
  5. Place under grill for 10 minutes or until cooked until desired.

MACROS:

CAL 295 P 29g C 7g F 18g