Breakfast:
Sunny-side eggs with tomato, red and yellow peppers, avocado, aragula (rocket), lemon wedges – full of good proteins, good fats and great fibrous veggies – a colorful mix of veggies guarantees a wide selection of nutrients and means that you’ll never go hungry!
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Chock full of protein and taste with good fibre. 5 egg omelette with kale, 3oz/100g tuna and chilli. Women will reduce the number of eggs to 2 eggs plus ¼ cup of egg whites to meet calorie requirements.
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Greek yoghurt with berries, chia seeds, and cinnamon – you could also choose to add some chopped nuts to top this healthy, filling kick start to the day.
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This breakfast came in at just under 350 calories – loads of fibre, great nutrients, good fats and proteins and I was full for hours! I sautéed mushrooms, red peppers, asparagus, English spinach alongside 1 egg and 4 egg whites. Lean and clean eating at it’s yummiest!
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“Are you tired of the same old breakfast? How about this steak and eggs breakfast salad with leftover steak, caramelized red onions and mushrooms, sitting on a bed of very lightly dressed olive oil and white balsamic arugula.” We added 2 poached eggs. Watch the protein portions if you’re cooking this for breakfast – women should choose one egg serving and men, 2 eggs.
Main Meals
For a filling lunch with fewer than 350 calories choose lean bacon alongside a green salad of diced avocado and aragula (rocket). A light drizzle of flaxseed oil and balsamic vinegar adds flavour and bite, and zucchini and sweet potato fritters adds some body to the meal. The fritters are quick and so easy to make – grated 1 large zucchini and ½ sweet potato in the food processor, stirring in 3 eggs, 1 tbspn of coconut flour and salt and pepper to taste. Cook in extra virgin olive oil or coconut oil and serve. Whip up an extra batch for snacks too!
Smoked salmon and a colourful salad with left-over zucchini fritters. Chopped tomatoes and cucumber with some aragula for extra veggies .
Carrot Faux Fettucine – a vegetarian recipe that comes in under 300 cals
To make the sauce: add a glug of olive oil, a dozen or so cherry tomatoes (halved), 1-2 tbsp capers, 8 black olives (these are from a tin and pitted), 1/4 c diced red onion, 1-2 cloves minced garlic, 2 quartered tinned artichoke hearts (packed in water), 1-2 tsp red pepper flakes, 1-2 tsp dried basil. This makes one serving.
Simmer all together over medium heat until the tomatoes start to break down and it forms a rough chopped looking sauce.
Use a speed peeler to make the noodles from 2 carrots. A tip to get wider noodles: peel one side then turn it over so that the carrot lays flat while you keep peeling over the same area. When you hit the center, turn it over and peel the other side.
Top the noodles with the sauce (I like them raw but you could blanch them for a couple of minutes as well). I added a shaving of Parmesan. Careful with adding any salt as the capers are already salty.
Rod’s Fave Pumpkin Soup
Adjust quantities to suit you and your family. Saute roughly chopped lean bacon in coconut oil till lightly browned. Add in diced pumpkin, carrots and half a head of cauliflower. Stir veggies until lightly sautéed and coated with coconut oil (don’t use too much, it’s a healthy fat but it’s still a fat!). Add in 2 tspns of cumin powder and stir thoroughly. Cover over with low-sodium chicken stock and allow to simmer until veggies are tender. Use your stick blender to blend to a smooth and thick consistency and then stir through one small can of light coconut milk. ” 2,4,6,8 – dig in, don’t wait”! For an even more filling meal, I’ll saute ½ kg/1lb of chicken thigh fillets in a separate pan – then chop into smaller pieces and add to soup just prior to blending. The chicken adds protein and real thickness to this meal. Delish!
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” ZOODLES “
To replace traditional noodles. Zucchini “noodles” (cut from the whole zucchini with a spiral cutter) topped with lemon garlic tiger prawns and a creamy avocado Alfredo (avocado, garlic, lemon, Greek yogurt, fresh basil). 326 cals 23g protein, 12g carbs, 22g fat.
Snacks
Strawberries, Greek yoghurt and chopped almonds. If you find the taste of Greek yoghurt a little too bitter – add some cinnamon or stevia to taste.
APPLE PIE
APPLE PIE 1 small apple, diced, and sprinkled with a tsp of cinnamon. Microwave on high for 1 min and top with 1/4 c Greek Yogurt plus 1/8 c chopped walnuts. Mmmm!
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Sunny-side eggs with tomato, red and yellow peppers, avocado, aragula (rocket), lemon wedges – full of good proteins, good fats and great fibrous veggies – a colorful mix of veggies guarantees a wide selection of nutrients and means that you’ll never go hungry!
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