Abfh recipe pack 1

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AlwaysInAlwaysOnReal
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WHAT YOU NEED WHAT YOU NEED TO DO MONTHLY RECIPE PACK Discover 15 easy, healthy and tasty recipes, including breakfast, lunch, dinner, treat and smoothie options.
WHAT YOU NEED WHAT YOU NEED TO DO TABLE OF CONTENTS Gluten Free Dairy Free Low Carb (under 20g serving) Meal Prep/Freezer Friendly High Protein (over 20g per serving) Vegetarian Quick (under 30 mins) Contains Nuts GF DF LC MP HP V Q N 1 2 3 4 5 6 RECIPE KEY Look for these helpful icons throughout the file. 7 8 9 10 11 12 ROASTED VEG BREAKFAST BOWL QUICK THAI BASIL CHICKEN EGG FRIED CAULIFLOWER RICE GRILLED SHRIMP SALAD AVOCADO, LIME & CORIANDER DRESSING 13 SESAME GINGER SALMON 14 PROTEIN CARROT CAKE 15 CARROT PROTEIN SMOOTHIE GOATS CHEESE SCRAMBLED EGGS WITH SPINACH PESTO SALAD CHICKEN & MANGO SALSA LETTUCE WRAPS EGG & AVOCADO BREAKFAST SALAD SUMMER COUSCOUS SALAD MATCHA OVERNIGHT OATS GARLIC CHICKEN BITES WITH MILLET & VEG CHICKEN, GINGER AND TURMERIC SOUP WITH RICE
WHAT YOU NEED WHAT YOU NEED TO DO WEEKLY MEAL PLANNER MONDAY BREAKFAST Matcha Overnight Oats LUNCH Chicken & Mango Salsa Lettuce Wraps SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Quick Thai Basil Chicken TUESDAY BREAKFAST Matcha Overnight Oats LUNCH Chicken & Mango Salsa Lettuce Wraps SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Chicken, Ginger & Turmeric Soup with Rice WEDNESDAY BREAKFAST Egg & Avocado Breakfast Bowl LUNCH Leftover Chicken, Ginger & Turmeric Soup with Rice SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Sesame ginger Salmon with Egg Fried Cauliflower Rice THURSDAY BREAKFAST Egg & Avocado Breakfast Bowl LUNCH Grilled Shrimp Salad SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Sesame ginger Salmon with Egg Fried Cauliflower Rice FRIDAY BREAKFAST Goat’s Cheese Scrambled Eggs with Spinach Pesto Salad LUNCH Grilled Shrimp Salad SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Garlic Chicken Bites with Millet & Veg SATURDAY BREAKFAST Goat’s Cheese Scrambled Eggs with Spinach Pesto Salad LUNCH Roasted Veg Breakfast Bowl SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Meal Out – Enjoy! SUNDAY BREAKFAST Roasted Veg Breakfast Bowl LUNCH Summer Couscous Salad SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Garlic Chicken Bites with Millet & Veg
WHAT YOU NEED WHAT YOU NEED TO DO Meats 2.2 lb. (1kg) chicken thighs 2.5 lb. (1.2kg) chicken breast Fish & Seafood 1 lb. (450g) jumbo shrimps 1.2 lb. (560g) salmon fillets Dairy Greek yogurt feta cheese goat’s cheese Non-Dairy almond milk 19x eggs Spices ground cumin ground coriander mixed herbs turmeric cinnamon Herbs 2x bunch parsley mint coriander thai basil or basil fresh ginger 2x fresh garlic MEAT, DAIRY & SPICES WEEKLY SHOPPING LIST Fresh 1x kiwi 2x bag rocket 2x bag spinach 3x lemon 4x avocado 7x carrots 1x sweet potato 1x broccoli 2x cauliflower 1x mango 2x red onion 1x white onion 5x red chilis 3x tomato 2x cucumber 6x limes 1x butterlettuce 2x corn on the cob 4x baby Romaine lettuce 1x peach 1x zucchini 2x red bell pepper green beans 5x shallots 2x banana 2x celery spring onions FRUIT & VEGETABLES Grains rolled oats couscous millet Jasmin rice Nuts & Seeds chia seeds sunflower seeds dried cranberries sesame seeds Baking desiccated coconut all purpose flour oat flour corn starch baking powder GRAINS, SEEDS & BAKING Oils olive oil sesame oi3 Cans & Condiments sundried tomatoes pesto tahini chickpeas sweetcorn oyster sauce soy sauce fish sauce rice vinegar Sweeteners honey sugar Other matcha powder vegetable stock cubes chicken stock cubes vanilla protein powder carrot juice CANS, CONDIMENTS & MISC
WHAT YOU NEED WHAT YOU NEED TO DO MATCHA OVERNIGHT OATS
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 2 Prep: 10 mins Cook: 0 mins Nutrition per serving: 320 kcal 11g Fats 38g Carbs 21g Protein • ½ tsp. matcha powder • 2 tbsp. hot water • ½ cup (50g) rolled oats • 1 tbsp. chia seeds • ½ cup (120ml) almond milk, unsweetened • ½ cup (125g) Greek yogurt • 1 tbsp. honey • 1 kiwi, peeled, sliced • 1 tsp. desiccated coconut, unsweetened In a small bowl, combine matcha and 2 tbsp. of boiled water, whisk until smooth. In a jar or container, combine the oats and chia seeds. Add the milk, yogurt, honey, and matcha paste. Stir well to combine, cover, and refrigerate overnight or up to 5 days. To serve, stir and top with the kiwi and a sprinkle of coconut. V MATCHA OVERNIGHT OATS MP HP
WHAT YOU NEED WHAT YOU NEED TO DO EGG & AVOCADO BREAKFAST SALAD
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 2 Prep: 10 mins Cook: 0 mins Nutrition per serving: 311 kcal 26g Fats 8g Carbs 15g Protein • 3 eggs • 2 oz. (60g) rocket • ½ lemon, juiced • 1 tsp. olive oil • 1 avocado • 1/8 cup (20g) feta cheese, crumbled • 1 tbsp. sunflower seeds (or pumpkin) Firstly, boil the eggs to your liking, for hard-boiled cook them for around 5-8 minutes. Place the rocket in a bowl, drizzle with lemon juice and olive oil, season with salt and pepper and rub everything into the rocket with your hands. Half the avocado remove the stone and flesh and cut into cubes, then add into the bowl alongside the crumbled feta cheese and sunflower seeds. Give everything a good mix and divide between two plates. Once eggs are cooked, peel them and cut in quarters, and divide between the two plates. Season to taste with freshly ground black pepper and more lemon juice if required. V EGG & AVOCADO BREAKFAST SALAD GF LC Q
WHAT YOU NEED WHAT YOU NEED TO DO GOATS CHEESE SCRAMBLED EGGS WITH SPINACH PESTO SALAD
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 2 Prep: 5 mins Cook: 5 mins Nutrition per serving: 334 kcal 24g Fats 8g Carbs 22g Protein Chop the spinach into small pieces. Drain and finely chop the tomatoes. Mix the spinach, tomatoes, seeds, and pesto in a large bowl. Set aside. Preheat a non-stick pan on medium-low heat. Whisk the eggs in a small bowl, season with salt and pepper, and gently pour onto the pan. Let them cook for 1-2 minutes and gently drag a wooden spoon across the eggs picking up the cooked bits. Repeat this until the eggs are almost done (they should still be slightly wet). Now add in the cheese and stir until the cheese has melted. Serve with the spinach pesto salad. • 2 cups (60g) chopped spinach • 1/4 cup (30g) sun-dried tomatoes, drained • 2 tbsp. pesto • 1 tbsp. sunflower seeds (or pumpkin) • 4 eggs • 2 egg white • 1 oz. (30g) goat’s cheese V GOATS CHEESE SCRAMBLED EGGS WITH SPINACH PESTO SALAD GF HP LC Q
WHAT YOU NEED WHAT YOU NEED TO DO ROASTED VEG BREAKFAST BOWL
WHAT YOU NEED WHAT YOU NEED TO DO ROASTED VEG BREAKFAST BOWL Serves: 4 Prep: 10 mins Cook: 30 mins Nutrition per serving: 399 kcal 23g Fats 33g Carbs 19g Protein • 2 carrots, peeled, chopped • 1 sweet potato, peeled, chopped • 1 broccoli, cut into florets • 1 cauliflower, cut into florets • 1 tbsp. olive oil • 4 hard-boiled eggs • 1 avocado For the dressing: • 2 tbsp. olive oil • ¼ cup (60ml) tahini • 1 cup (25g) parsley & coriander, chopped • 1 clove garlic • ½ lemon, juice only • ½ tsp. saltwater Preheat the oven to 425F (220C). Boil eggs to your liking. Arranged the chopped vegetables on a tray lined with baking pepper. Drizzle with olive oil, season with salt and pepper, and roast for 25-30 minutes. In the meantime, prepare the dressing. Place all dressing ingredients into a food processor or high-speed blender and blitz until smooth. Add water as necessary to achieve desired consistency. To serve, divide the roasted vegetables between plates, drizzle with the tahini dressing and serve with 1 boiled egg and ¼ avocado. GF DF V
WHAT YOU NEED WHAT YOU NEED TO DO CHICKEN & MANGO SALSA LETTUCE WRAPS
WHAT YOU NEED WHAT YOU NEED TO DO Season the chicken thighs with salt and pepper and rub with olive oil. Heat a grill pan on medium-high heat and cook the chicken 3-4 mins each side until cooked through and browned. Set aside and allow to cool. Combine all the salsa ingredients in a bowl. Once the chicken has cooled down, chop it into pieces. Assemble the wraps by spreading the salsa over the lettuce leaves and topping with pieces of chicken. Serves: 4 Prep: 15 mins Cook: 8 mins Nutrition per serving: 362 kcal 21g Fats 21g Carbs 25g Protein GF • 4 skinless chicken thighs • 1 tbsp. olive oil For the salsa: • 1 avocado, cubed • 1 mango, cubed • ½ onion, diced • 1 red chili, finely chopped • 1 tomato, diced • ¼ cucumber, finely chopped • 1 lime, juice only • 1 butter lettuce, or 2-3 baby gem lettuce DF CHICKEN & MANGO SALSA LETTUCE WRAPS Q HP
WHAT YOU NEED WHAT YOU NEED TO DO GRILLED SHRIMP SALAD
WHAT YOU NEED WHAT YOU NEED TO DO GRILLED SHRIMP SALAD Serves: 4 Prep: 15 mins Cook: 25 mins Nutrition per serving: 325 kcal 14g Fats 23g Carbs 29g Protein • 2 corn cobs • 4 baby Romaine lettuce, halved • 2 tsp. olive oil • 1 lb. (450g) jumbo shrimps • 2 tomatoes, chopped • 1 cucumber, chopped • avocado & lime dressing Prepare the dressing according to the Avocado, Lime & Coriander Dressing. Heat the grill (outdoor or oven) to medium-high heat. Brush the corn with 1 tsp. olive oil and season with salt. Wrap in foil. Brush the romaine lettuce with the remaining 1 tsp of oil and also season with some salt. Thread the shrimp onto skewers and brush them with 1/3 of the earlier prepared dressing. Grill the corn 20-25 mins, turning a few times. Grill lettuce and shrimps for about 5 mins. To assemble the salad, loosely chop the grilled lettuce, cut corn off the cobs and mix everything with the chopped vegetables and grilled shrimps. Drizzle with the remaining dressing and serve. GF MP HP
WHAT YOU NEED WHAT YOU NEED TO DO AVOCADO, LIME & CORIANDER DRESSING
WHAT YOU NEED WHAT YOU NEED TO DO AVOCADO, LIME & CORIANDER DRESSING Serves: 4 Prep: 5 mins Cook: 0 mins Nutrition per serving: 90 kcal 7g Fats 4g Carbs 4g Protein • ½ avocado • ¼ cup (125g) Greek yogurt • ½ cup (120ml) of water • 1 cup (25g) coriander • 1 clove garlic • 1 lime, juiced Place all ingredients in a food processor or high-speed blender, season with salt and pepper and blitz until smooth. Add additional water if necessary to achieve the desired texture. GF LC MP Q V
WHAT YOU NEED WHAT YOU NEED TO DO SUMMER COUSCOUS SALAD
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 6 Prep: 20 mins Cook: 0 mins Nutrition per serving: 265 kcal 4g Fats 49g Carbs 8g Protein • 1 cup (170g) couscous, uncooked • ½ cup (65g) cranberries, dried • 1 tsp. cumin, ground • 1 tsp. coriander, ground • 1 ¼ cup (300ml) vegetable stock, hot • 1 cup (160g) chickpeas, drained • 1 cup (160g) sweetcorn, drained • 1 peach, diced • ½ cucumber, diced • 1 small red onion, diced • 6 handfuls rocket, to serve • ½ cup (12g) parsley, chopped • ½ cup (12g) mint leaves, chopped • 1 lemon, juiced • 1 tbsp. honey • 1 tbsp. olive oil Place couscous, cranberries, cumin, and coriander in a large bowl, season with salt and pepper, and cover with hot stock. Set aside to stand until the couscous is cooked, about 5-6 minutes, then let it cool. Add in all the chopped vegetables and herbs, as well as lemon juice, honey, and oil. Mix well and season with additional salt and pepper, to taste. MP V SUMMER COUSCOUS SALAD DF
WHAT YOU NEED WHAT YOU NEED TO DO GARLIC CHICKEN BITES WITH MILLET & VEG
WHAT YOU NEED WHAT YOU NEED TO DO GARLIC CHICKEN BITES WITH MILLET AND VEG Serves: 4 Prep: 10 mins Cook: 15 mins Nutrition per serving: 467 kcal 13g Fats 44g Carbs 42g Protein • 1 cup (200g) millet, raw • 1 lb. (450g) chicken breast, cut into pieces • 2 tbsp. flour, all-purpose or GF • 1 tbsp. mixed herbs • 2 tbsp. olive oil • 3 cloves garlic, minced • 2 tbsp. parsley, chopped • 1 zucchini, sliced • 1 onion, sliced • 1 red bell pepper, sliced Cook the millet according to instructions on the packaging. Place the chicken pieces in a bowl, season with salt and pepper, sprinkle with the flour, and mixed herbs. Toss well until evenly coated. Heat 1 tbsp. of oil in a non-stick pan. Add the chicken and cook for about 5-6 minutes, until cooked through and browned. Next add in the garlic and parsley and cook for another 1-2 mins. Set aside. In a separate pan, heat the remaining 1 tbsp. of oil and add in the chopped vegetables. Season with salt and pepper. Cook for 4-5 mins until veggies are tender. Divide millet, chicken, and vegetables between 4 plates and serve. HP MP Q
WHAT YOU NEED WHAT YOU NEED TO DO QUICK THAI BASIL CHICKEN
WHAT YOU NEED WHAT YOU NEED TO DO QUICK THAI BASIL CHICKEN Serves: 4 Prep: 5 mins Cook: 10 mins Nutrition per serving: 584 kcal 24g Fats 55g Carbs 37g Protein • 1 cup (185g) Jasmine rice, uncooked • 2 tbsp. olive oil • 3 tbsp. oyster sauce • 2 tbsp. soy sauce • 2 tbsp. fish sauce • 2 tbsp. sugar • 1 red bell pepper, sliced • 1 ½ cup (225g) green beans • 1 ½ lb. (680g) chicken breast, finely chopped • 4 shallots, chopped • 4 cloves garlic, sliced • 4 chilies, finely chopped • 1 cup. (25g) Thai basil leaves, torn (or normal basil) Cook rice according to instructions on the packaging. Heat the oil in a wok or heavy, high-walled skillet over high heat. Whisk together the oyster sauce, soy sauce, fish sauce, and sugar until well-combined. Set aside. Add the bell pepper and green beans to the hot wok and stir- fry for one minute. Next add in the chicken and cook, until beginning to brown, about 2-3 minutes. Stir in the shallots, garlic, and chilies. Cook for about 1 min until fragrant. Then, pour in the earlier prepared sauce. Continue to cook for 1-2 more mins until the sauce begins to glaze. Stir in the Thai basil leaves (or regular basil) and cook until the chicken is completely cooked through, the basil is wilted, and the liquid has mostly reduced. Serve with rice. DF HP MP Q
WHAT YOU NEED WHAT YOU NEED TO DO CHICKEN, GINGER & TURMERIC SOUP WITH RICE
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 10 mins Cook: 25 mins Nutrition per serving: 521 kcal 21g Fats 45g Carbs 38g Protein • 1 tbsp. olive oil • 3 cloves garlic, sliced • 2 inch (5cm) ginger, peeled and sliced • 1 shallot, sliced • 1 ½ lb. (680g) boneless skinless chicken thighs • 1 tsp. salt • 1 tsp. turmeric • 7 oz. (200g) fresh spinach • 1 cup (185g) Jasmine rice, uncooked • 8 cups (1.9l) chicken stock • 4 limes, juiced • 1 tbsp. soy sauce • 1 tbsp. fish sauce (optional) • fresh herbs for topping (mint, basil, coriander) Heat the olive oil in a large pot over medium heat. Add in the garlic, ginger, and shallots and sauté for 4-5 minutes. Next add in the chicken thighs. Season with 1 tsp. of salt and the turmeric. Add 1/4 cup water to the pot and leave to cook for 2-3 mins. Flip the chicken and repeat until cooked through. Remove from the pot and set aside. Add in the rice and cook for 1-2 minutes then add in the stock and bring to a boil. Reduce heat and simmer until rice is tender. While the rice is cooking, shred the chicken. When the rice is cooked, add the shredded chicken back to the pot. Then add the spinach, cooking another 1-2 minutes until wilted. Squeeze in the lime juice, add soy sauce/fish sauce, and fresh herbs. Season to taste with more salt and pepper if necessary. DF CHICKEN, GINGER & TURMERIC SOUP WITH RICE HP MP
WHAT YOU NEED WHAT YOU NEED TO DO EGG FRIED CAULIFLOWER RICE
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 10 mins Cook: 10 mins Nutrition per serving: 120 kcal 6g Fats 17g Carbs 9g Protein WHAT YOU NED • 1 medium cauliflower • 2 tbsp. sesame oil • 1 carrot, diced • 2 garlic cloves, minced • 2 celery sticks, chopped • 2 eggs, beaten • 3 tbsp. soy sauce • 4 green onions, minced Grate cauliflower using the largest side of a grater or just by pulsing it in a food processor, until it looks like rice grains. Heat 1 tbsp. of sesame oil in a large skillet over medium-low heat. Add the carrot and garlic and stir fry for about 5 minutes. Now add in the cauliflower, celery, and remaining sesame oil to the pan. Stir fry for 2-3 mins until the cauliflower is tender but not too mushy. Make a well in the middle of the pan, and add the eggs. Stir gently the eggs are fully cooked. Finally add in the soy sauce and green onions and mix well. Serve on its own or with Sesame Ginger Salmon. EGG FRIED CAULIFLOWER RICE DF LC MP Q V
WHAT YOU NEED WHAT YOU NEED TO DO SESAME GINGER SALMON
WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 5 mins Cook: 20 mins Nutrition per serving: 424 kcal 25g Fats 17g Carbs 39g Protein • 4 (5oz./140g each) salmon fillets For the marinade: • 2 tbsp. soy sauce • 2 tbsp. rice vinegar • 2 tbsp. sesame oil • 2 tbsp. honey • 2 cloves garlic, minced • 1 tbsp. ginger, grated • 1 tbsp. sesame seeds • 4 green onions, minced (or finely sliced) In a medium bowl, whisk together all the marinade ingredients. Place the salmon in a large bowl, and cover with the marinade. Leave to rest for at least 30 minutes to overnight. Preheat oven to 400F (200C). Place the salmon fillets with the marinade onto a prepared baking dish and bake for about 20 minutes, until salmon is cooked through. Serve salmon immediately with Egg Fried Cauliflower Rice. SESAME GINGER SALMON LC MP DF HP Q
WHAT YOU NEED WHAT YOU NEED TO DO PROTEIN CARROT CAKE
WHAT YOU NEED WHAT YOU NEED TO DO Preheat oven to 320F (160C) and line a loaf tin with baking paper. In a bowl, mix together all the dry ingredients. In a separate bowl mix together all the wet ingredients. Fold in the wet into the dry and combine well. Transfer the batter to the earlier paper lined tin and bake for 55 mins, or until a toothpick comes out clean. PROTEIN CARROT CAKE Serves: 16 Prep: 10 mins Cook: 55 mins Nutrition per serving: 142 kcal 8g Fats 13g Carbs 5g Protein Wet ingredients: • 4 medium carrots, grated • 4 eggs • 4 tbsp. olive oil • 4 tbsp. honey Dry Ingredients: • 2 scoops (50g) vanilla protein powder • 1 heaping cup (100g) oat flour • 2/3 cup (80g) corn starch • 1 tsp. baking powder V LC MP
WHAT YOU NEED WHAT YOU NEED TO DO CARROT PROTEIN SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO CARROT PROTEIN SMOOTHIE Serves: 1 Prep: 5 mins Cook: 0 mins Nutrition per serving: 299 kcal 4g Fats 44g Carbs 24g Protein • 1/2 cup (120ml) carrot juice • 1 banana, frozen, chunks • 3/4 cup (180ml) almond milk • 1 scoop (25g) vanilla protein powder • 1/4 teaspoon cinnamon Place all ingredients into a high-speed blender and blend until smooth. Q V GF HP N
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Abfh recipe pack 1

  • 1. WHAT YOU NEED WHAT YOU NEED TO DO MONTHLY RECIPE PACK Discover 15 easy, healthy and tasty recipes, including breakfast, lunch, dinner, treat and smoothie options.
  • 2. WHAT YOU NEED WHAT YOU NEED TO DO TABLE OF CONTENTS Gluten Free Dairy Free Low Carb (under 20g serving) Meal Prep/Freezer Friendly High Protein (over 20g per serving) Vegetarian Quick (under 30 mins) Contains Nuts GF DF LC MP HP V Q N 1 2 3 4 5 6 RECIPE KEY Look for these helpful icons throughout the file. 7 8 9 10 11 12 ROASTED VEG BREAKFAST BOWL QUICK THAI BASIL CHICKEN EGG FRIED CAULIFLOWER RICE GRILLED SHRIMP SALAD AVOCADO, LIME & CORIANDER DRESSING 13 SESAME GINGER SALMON 14 PROTEIN CARROT CAKE 15 CARROT PROTEIN SMOOTHIE GOATS CHEESE SCRAMBLED EGGS WITH SPINACH PESTO SALAD CHICKEN & MANGO SALSA LETTUCE WRAPS EGG & AVOCADO BREAKFAST SALAD SUMMER COUSCOUS SALAD MATCHA OVERNIGHT OATS GARLIC CHICKEN BITES WITH MILLET & VEG CHICKEN, GINGER AND TURMERIC SOUP WITH RICE
  • 3. WHAT YOU NEED WHAT YOU NEED TO DO WEEKLY MEAL PLANNER MONDAY BREAKFAST Matcha Overnight Oats LUNCH Chicken & Mango Salsa Lettuce Wraps SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Quick Thai Basil Chicken TUESDAY BREAKFAST Matcha Overnight Oats LUNCH Chicken & Mango Salsa Lettuce Wraps SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Chicken, Ginger & Turmeric Soup with Rice WEDNESDAY BREAKFAST Egg & Avocado Breakfast Bowl LUNCH Leftover Chicken, Ginger & Turmeric Soup with Rice SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Sesame ginger Salmon with Egg Fried Cauliflower Rice THURSDAY BREAKFAST Egg & Avocado Breakfast Bowl LUNCH Grilled Shrimp Salad SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Sesame ginger Salmon with Egg Fried Cauliflower Rice FRIDAY BREAKFAST Goat’s Cheese Scrambled Eggs with Spinach Pesto Salad LUNCH Grilled Shrimp Salad SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Garlic Chicken Bites with Millet & Veg SATURDAY BREAKFAST Goat’s Cheese Scrambled Eggs with Spinach Pesto Salad LUNCH Roasted Veg Breakfast Bowl SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Meal Out – Enjoy! SUNDAY BREAKFAST Roasted Veg Breakfast Bowl LUNCH Summer Couscous Salad SNACK E.g. Protein Carrot Cake, Carrot Protein Smoothie, Matcha Overnight Oats DINNER Garlic Chicken Bites with Millet & Veg
  • 4. WHAT YOU NEED WHAT YOU NEED TO DO Meats 2.2 lb. (1kg) chicken thighs 2.5 lb. (1.2kg) chicken breast Fish & Seafood 1 lb. (450g) jumbo shrimps 1.2 lb. (560g) salmon fillets Dairy Greek yogurt feta cheese goat’s cheese Non-Dairy almond milk 19x eggs Spices ground cumin ground coriander mixed herbs turmeric cinnamon Herbs 2x bunch parsley mint coriander thai basil or basil fresh ginger 2x fresh garlic MEAT, DAIRY & SPICES WEEKLY SHOPPING LIST Fresh 1x kiwi 2x bag rocket 2x bag spinach 3x lemon 4x avocado 7x carrots 1x sweet potato 1x broccoli 2x cauliflower 1x mango 2x red onion 1x white onion 5x red chilis 3x tomato 2x cucumber 6x limes 1x butterlettuce 2x corn on the cob 4x baby Romaine lettuce 1x peach 1x zucchini 2x red bell pepper green beans 5x shallots 2x banana 2x celery spring onions FRUIT & VEGETABLES Grains rolled oats couscous millet Jasmin rice Nuts & Seeds chia seeds sunflower seeds dried cranberries sesame seeds Baking desiccated coconut all purpose flour oat flour corn starch baking powder GRAINS, SEEDS & BAKING Oils olive oil sesame oi3 Cans & Condiments sundried tomatoes pesto tahini chickpeas sweetcorn oyster sauce soy sauce fish sauce rice vinegar Sweeteners honey sugar Other matcha powder vegetable stock cubes chicken stock cubes vanilla protein powder carrot juice CANS, CONDIMENTS & MISC
  • 5. WHAT YOU NEED WHAT YOU NEED TO DO MATCHA OVERNIGHT OATS
  • 6. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 2 Prep: 10 mins Cook: 0 mins Nutrition per serving: 320 kcal 11g Fats 38g Carbs 21g Protein • ½ tsp. matcha powder • 2 tbsp. hot water • ½ cup (50g) rolled oats • 1 tbsp. chia seeds • ½ cup (120ml) almond milk, unsweetened • ½ cup (125g) Greek yogurt • 1 tbsp. honey • 1 kiwi, peeled, sliced • 1 tsp. desiccated coconut, unsweetened In a small bowl, combine matcha and 2 tbsp. of boiled water, whisk until smooth. In a jar or container, combine the oats and chia seeds. Add the milk, yogurt, honey, and matcha paste. Stir well to combine, cover, and refrigerate overnight or up to 5 days. To serve, stir and top with the kiwi and a sprinkle of coconut. V MATCHA OVERNIGHT OATS MP HP
  • 7. WHAT YOU NEED WHAT YOU NEED TO DO EGG & AVOCADO BREAKFAST SALAD
  • 8. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 2 Prep: 10 mins Cook: 0 mins Nutrition per serving: 311 kcal 26g Fats 8g Carbs 15g Protein • 3 eggs • 2 oz. (60g) rocket • ½ lemon, juiced • 1 tsp. olive oil • 1 avocado • 1/8 cup (20g) feta cheese, crumbled • 1 tbsp. sunflower seeds (or pumpkin) Firstly, boil the eggs to your liking, for hard-boiled cook them for around 5-8 minutes. Place the rocket in a bowl, drizzle with lemon juice and olive oil, season with salt and pepper and rub everything into the rocket with your hands. Half the avocado remove the stone and flesh and cut into cubes, then add into the bowl alongside the crumbled feta cheese and sunflower seeds. Give everything a good mix and divide between two plates. Once eggs are cooked, peel them and cut in quarters, and divide between the two plates. Season to taste with freshly ground black pepper and more lemon juice if required. V EGG & AVOCADO BREAKFAST SALAD GF LC Q
  • 9. WHAT YOU NEED WHAT YOU NEED TO DO GOATS CHEESE SCRAMBLED EGGS WITH SPINACH PESTO SALAD
  • 10. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 2 Prep: 5 mins Cook: 5 mins Nutrition per serving: 334 kcal 24g Fats 8g Carbs 22g Protein Chop the spinach into small pieces. Drain and finely chop the tomatoes. Mix the spinach, tomatoes, seeds, and pesto in a large bowl. Set aside. Preheat a non-stick pan on medium-low heat. Whisk the eggs in a small bowl, season with salt and pepper, and gently pour onto the pan. Let them cook for 1-2 minutes and gently drag a wooden spoon across the eggs picking up the cooked bits. Repeat this until the eggs are almost done (they should still be slightly wet). Now add in the cheese and stir until the cheese has melted. Serve with the spinach pesto salad. • 2 cups (60g) chopped spinach • 1/4 cup (30g) sun-dried tomatoes, drained • 2 tbsp. pesto • 1 tbsp. sunflower seeds (or pumpkin) • 4 eggs • 2 egg white • 1 oz. (30g) goat’s cheese V GOATS CHEESE SCRAMBLED EGGS WITH SPINACH PESTO SALAD GF HP LC Q
  • 11. WHAT YOU NEED WHAT YOU NEED TO DO ROASTED VEG BREAKFAST BOWL
  • 12. WHAT YOU NEED WHAT YOU NEED TO DO ROASTED VEG BREAKFAST BOWL Serves: 4 Prep: 10 mins Cook: 30 mins Nutrition per serving: 399 kcal 23g Fats 33g Carbs 19g Protein • 2 carrots, peeled, chopped • 1 sweet potato, peeled, chopped • 1 broccoli, cut into florets • 1 cauliflower, cut into florets • 1 tbsp. olive oil • 4 hard-boiled eggs • 1 avocado For the dressing: • 2 tbsp. olive oil • ¼ cup (60ml) tahini • 1 cup (25g) parsley & coriander, chopped • 1 clove garlic • ½ lemon, juice only • ½ tsp. saltwater Preheat the oven to 425F (220C). Boil eggs to your liking. Arranged the chopped vegetables on a tray lined with baking pepper. Drizzle with olive oil, season with salt and pepper, and roast for 25-30 minutes. In the meantime, prepare the dressing. Place all dressing ingredients into a food processor or high-speed blender and blitz until smooth. Add water as necessary to achieve desired consistency. To serve, divide the roasted vegetables between plates, drizzle with the tahini dressing and serve with 1 boiled egg and ¼ avocado. GF DF V
  • 13. WHAT YOU NEED WHAT YOU NEED TO DO CHICKEN & MANGO SALSA LETTUCE WRAPS
  • 14. WHAT YOU NEED WHAT YOU NEED TO DO Season the chicken thighs with salt and pepper and rub with olive oil. Heat a grill pan on medium-high heat and cook the chicken 3-4 mins each side until cooked through and browned. Set aside and allow to cool. Combine all the salsa ingredients in a bowl. Once the chicken has cooled down, chop it into pieces. Assemble the wraps by spreading the salsa over the lettuce leaves and topping with pieces of chicken. Serves: 4 Prep: 15 mins Cook: 8 mins Nutrition per serving: 362 kcal 21g Fats 21g Carbs 25g Protein GF • 4 skinless chicken thighs • 1 tbsp. olive oil For the salsa: • 1 avocado, cubed • 1 mango, cubed • ½ onion, diced • 1 red chili, finely chopped • 1 tomato, diced • ¼ cucumber, finely chopped • 1 lime, juice only • 1 butter lettuce, or 2-3 baby gem lettuce DF CHICKEN & MANGO SALSA LETTUCE WRAPS Q HP
  • 15. WHAT YOU NEED WHAT YOU NEED TO DO GRILLED SHRIMP SALAD
  • 16. WHAT YOU NEED WHAT YOU NEED TO DO GRILLED SHRIMP SALAD Serves: 4 Prep: 15 mins Cook: 25 mins Nutrition per serving: 325 kcal 14g Fats 23g Carbs 29g Protein • 2 corn cobs • 4 baby Romaine lettuce, halved • 2 tsp. olive oil • 1 lb. (450g) jumbo shrimps • 2 tomatoes, chopped • 1 cucumber, chopped • avocado & lime dressing Prepare the dressing according to the Avocado, Lime & Coriander Dressing. Heat the grill (outdoor or oven) to medium-high heat. Brush the corn with 1 tsp. olive oil and season with salt. Wrap in foil. Brush the romaine lettuce with the remaining 1 tsp of oil and also season with some salt. Thread the shrimp onto skewers and brush them with 1/3 of the earlier prepared dressing. Grill the corn 20-25 mins, turning a few times. Grill lettuce and shrimps for about 5 mins. To assemble the salad, loosely chop the grilled lettuce, cut corn off the cobs and mix everything with the chopped vegetables and grilled shrimps. Drizzle with the remaining dressing and serve. GF MP HP
  • 17. WHAT YOU NEED WHAT YOU NEED TO DO AVOCADO, LIME & CORIANDER DRESSING
  • 18. WHAT YOU NEED WHAT YOU NEED TO DO AVOCADO, LIME & CORIANDER DRESSING Serves: 4 Prep: 5 mins Cook: 0 mins Nutrition per serving: 90 kcal 7g Fats 4g Carbs 4g Protein • ½ avocado • ¼ cup (125g) Greek yogurt • ½ cup (120ml) of water • 1 cup (25g) coriander • 1 clove garlic • 1 lime, juiced Place all ingredients in a food processor or high-speed blender, season with salt and pepper and blitz until smooth. Add additional water if necessary to achieve the desired texture. GF LC MP Q V
  • 19. WHAT YOU NEED WHAT YOU NEED TO DO SUMMER COUSCOUS SALAD
  • 20. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 6 Prep: 20 mins Cook: 0 mins Nutrition per serving: 265 kcal 4g Fats 49g Carbs 8g Protein • 1 cup (170g) couscous, uncooked • ½ cup (65g) cranberries, dried • 1 tsp. cumin, ground • 1 tsp. coriander, ground • 1 ¼ cup (300ml) vegetable stock, hot • 1 cup (160g) chickpeas, drained • 1 cup (160g) sweetcorn, drained • 1 peach, diced • ½ cucumber, diced • 1 small red onion, diced • 6 handfuls rocket, to serve • ½ cup (12g) parsley, chopped • ½ cup (12g) mint leaves, chopped • 1 lemon, juiced • 1 tbsp. honey • 1 tbsp. olive oil Place couscous, cranberries, cumin, and coriander in a large bowl, season with salt and pepper, and cover with hot stock. Set aside to stand until the couscous is cooked, about 5-6 minutes, then let it cool. Add in all the chopped vegetables and herbs, as well as lemon juice, honey, and oil. Mix well and season with additional salt and pepper, to taste. MP V SUMMER COUSCOUS SALAD DF
  • 21. WHAT YOU NEED WHAT YOU NEED TO DO GARLIC CHICKEN BITES WITH MILLET & VEG
  • 22. WHAT YOU NEED WHAT YOU NEED TO DO GARLIC CHICKEN BITES WITH MILLET AND VEG Serves: 4 Prep: 10 mins Cook: 15 mins Nutrition per serving: 467 kcal 13g Fats 44g Carbs 42g Protein • 1 cup (200g) millet, raw • 1 lb. (450g) chicken breast, cut into pieces • 2 tbsp. flour, all-purpose or GF • 1 tbsp. mixed herbs • 2 tbsp. olive oil • 3 cloves garlic, minced • 2 tbsp. parsley, chopped • 1 zucchini, sliced • 1 onion, sliced • 1 red bell pepper, sliced Cook the millet according to instructions on the packaging. Place the chicken pieces in a bowl, season with salt and pepper, sprinkle with the flour, and mixed herbs. Toss well until evenly coated. Heat 1 tbsp. of oil in a non-stick pan. Add the chicken and cook for about 5-6 minutes, until cooked through and browned. Next add in the garlic and parsley and cook for another 1-2 mins. Set aside. In a separate pan, heat the remaining 1 tbsp. of oil and add in the chopped vegetables. Season with salt and pepper. Cook for 4-5 mins until veggies are tender. Divide millet, chicken, and vegetables between 4 plates and serve. HP MP Q
  • 23. WHAT YOU NEED WHAT YOU NEED TO DO QUICK THAI BASIL CHICKEN
  • 24. WHAT YOU NEED WHAT YOU NEED TO DO QUICK THAI BASIL CHICKEN Serves: 4 Prep: 5 mins Cook: 10 mins Nutrition per serving: 584 kcal 24g Fats 55g Carbs 37g Protein • 1 cup (185g) Jasmine rice, uncooked • 2 tbsp. olive oil • 3 tbsp. oyster sauce • 2 tbsp. soy sauce • 2 tbsp. fish sauce • 2 tbsp. sugar • 1 red bell pepper, sliced • 1 ½ cup (225g) green beans • 1 ½ lb. (680g) chicken breast, finely chopped • 4 shallots, chopped • 4 cloves garlic, sliced • 4 chilies, finely chopped • 1 cup. (25g) Thai basil leaves, torn (or normal basil) Cook rice according to instructions on the packaging. Heat the oil in a wok or heavy, high-walled skillet over high heat. Whisk together the oyster sauce, soy sauce, fish sauce, and sugar until well-combined. Set aside. Add the bell pepper and green beans to the hot wok and stir- fry for one minute. Next add in the chicken and cook, until beginning to brown, about 2-3 minutes. Stir in the shallots, garlic, and chilies. Cook for about 1 min until fragrant. Then, pour in the earlier prepared sauce. Continue to cook for 1-2 more mins until the sauce begins to glaze. Stir in the Thai basil leaves (or regular basil) and cook until the chicken is completely cooked through, the basil is wilted, and the liquid has mostly reduced. Serve with rice. DF HP MP Q
  • 25. WHAT YOU NEED WHAT YOU NEED TO DO CHICKEN, GINGER & TURMERIC SOUP WITH RICE
  • 26. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 10 mins Cook: 25 mins Nutrition per serving: 521 kcal 21g Fats 45g Carbs 38g Protein • 1 tbsp. olive oil • 3 cloves garlic, sliced • 2 inch (5cm) ginger, peeled and sliced • 1 shallot, sliced • 1 ½ lb. (680g) boneless skinless chicken thighs • 1 tsp. salt • 1 tsp. turmeric • 7 oz. (200g) fresh spinach • 1 cup (185g) Jasmine rice, uncooked • 8 cups (1.9l) chicken stock • 4 limes, juiced • 1 tbsp. soy sauce • 1 tbsp. fish sauce (optional) • fresh herbs for topping (mint, basil, coriander) Heat the olive oil in a large pot over medium heat. Add in the garlic, ginger, and shallots and sauté for 4-5 minutes. Next add in the chicken thighs. Season with 1 tsp. of salt and the turmeric. Add 1/4 cup water to the pot and leave to cook for 2-3 mins. Flip the chicken and repeat until cooked through. Remove from the pot and set aside. Add in the rice and cook for 1-2 minutes then add in the stock and bring to a boil. Reduce heat and simmer until rice is tender. While the rice is cooking, shred the chicken. When the rice is cooked, add the shredded chicken back to the pot. Then add the spinach, cooking another 1-2 minutes until wilted. Squeeze in the lime juice, add soy sauce/fish sauce, and fresh herbs. Season to taste with more salt and pepper if necessary. DF CHICKEN, GINGER & TURMERIC SOUP WITH RICE HP MP
  • 27. WHAT YOU NEED WHAT YOU NEED TO DO EGG FRIED CAULIFLOWER RICE
  • 28. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 10 mins Cook: 10 mins Nutrition per serving: 120 kcal 6g Fats 17g Carbs 9g Protein WHAT YOU NED • 1 medium cauliflower • 2 tbsp. sesame oil • 1 carrot, diced • 2 garlic cloves, minced • 2 celery sticks, chopped • 2 eggs, beaten • 3 tbsp. soy sauce • 4 green onions, minced Grate cauliflower using the largest side of a grater or just by pulsing it in a food processor, until it looks like rice grains. Heat 1 tbsp. of sesame oil in a large skillet over medium-low heat. Add the carrot and garlic and stir fry for about 5 minutes. Now add in the cauliflower, celery, and remaining sesame oil to the pan. Stir fry for 2-3 mins until the cauliflower is tender but not too mushy. Make a well in the middle of the pan, and add the eggs. Stir gently the eggs are fully cooked. Finally add in the soy sauce and green onions and mix well. Serve on its own or with Sesame Ginger Salmon. EGG FRIED CAULIFLOWER RICE DF LC MP Q V
  • 29. WHAT YOU NEED WHAT YOU NEED TO DO SESAME GINGER SALMON
  • 30. WHAT YOU NEED WHAT YOU NEED TO DO Serves: 4 Prep: 5 mins Cook: 20 mins Nutrition per serving: 424 kcal 25g Fats 17g Carbs 39g Protein • 4 (5oz./140g each) salmon fillets For the marinade: • 2 tbsp. soy sauce • 2 tbsp. rice vinegar • 2 tbsp. sesame oil • 2 tbsp. honey • 2 cloves garlic, minced • 1 tbsp. ginger, grated • 1 tbsp. sesame seeds • 4 green onions, minced (or finely sliced) In a medium bowl, whisk together all the marinade ingredients. Place the salmon in a large bowl, and cover with the marinade. Leave to rest for at least 30 minutes to overnight. Preheat oven to 400F (200C). Place the salmon fillets with the marinade onto a prepared baking dish and bake for about 20 minutes, until salmon is cooked through. Serve salmon immediately with Egg Fried Cauliflower Rice. SESAME GINGER SALMON LC MP DF HP Q
  • 31. WHAT YOU NEED WHAT YOU NEED TO DO PROTEIN CARROT CAKE
  • 32. WHAT YOU NEED WHAT YOU NEED TO DO Preheat oven to 320F (160C) and line a loaf tin with baking paper. In a bowl, mix together all the dry ingredients. In a separate bowl mix together all the wet ingredients. Fold in the wet into the dry and combine well. Transfer the batter to the earlier paper lined tin and bake for 55 mins, or until a toothpick comes out clean. PROTEIN CARROT CAKE Serves: 16 Prep: 10 mins Cook: 55 mins Nutrition per serving: 142 kcal 8g Fats 13g Carbs 5g Protein Wet ingredients: • 4 medium carrots, grated • 4 eggs • 4 tbsp. olive oil • 4 tbsp. honey Dry Ingredients: • 2 scoops (50g) vanilla protein powder • 1 heaping cup (100g) oat flour • 2/3 cup (80g) corn starch • 1 tsp. baking powder V LC MP
  • 33. WHAT YOU NEED WHAT YOU NEED TO DO CARROT PROTEIN SMOOTHIE
  • 34. WHAT YOU NEED WHAT YOU NEED TO DO CARROT PROTEIN SMOOTHIE Serves: 1 Prep: 5 mins Cook: 0 mins Nutrition per serving: 299 kcal 4g Fats 44g Carbs 24g Protein • 1/2 cup (120ml) carrot juice • 1 banana, frozen, chunks • 3/4 cup (180ml) almond milk • 1 scoop (25g) vanilla protein powder • 1/4 teaspoon cinnamon Place all ingredients into a high-speed blender and blend until smooth. Q V GF HP N