P H A S E 6 - B R E A K FA S T

COCONUT OVERNIGHT OATS MUMMA’S TOMATO
(SERVES 1) SCRAMBLE (SERVES 2)
• 50g rolled oats • 5 whole eggs
• 1 tsp chia seeds • 1 tsp extra virgin olive oil
• 1 tsp flax seeds • 2 tomatoes finely diced
• 1 cup coconut milk • ¼ cup red onion finely diced
• 1 tbsp shredded coconut • 1 cup baby spinach
• 1 tbsp coconut yoghurt • 2 slices grain/seed/gluten free bread
•50g blueberries GLUTEN FREE: Use gluten free bread
GLUTEN FREE: Use quinoa flakes in place VEGAN: Swap eggs for 150g tofu. Break
of rolled oats tofu up in pan with a dash of water to
VEGAN: This is a vegan recipe
 resemble scrambled eggs. Season with
METHOD: salt and pepper.
• Place oats, chia and flax into a jar or METHOD:
bowl. Pour over coconut milk and mix 1.Heat a pan to medium – high heat and
well. add oil.
• Allow to sit overnight in the fridge. 2.Whisk eggs together.
•Add coconut, coconut yoghurt and 3.Place onion and tomato into pan and
blueberries before serving in the morning. 
 cook for 2 minutes until onion is tender.
MACROS: CAL 400 P 9g C 44g F 19g 4.Add eggs to pan, using a spatula gently
fold eggs until just cooked.
5.Serve with toast and spinach.
MACROS: CAL 302 P 20g C 19g F 16g
SALTED CARAMEL SMOOTHIE
(SERVES 1)
• 250ml water/dairy free milk
• 6-8 ice cubes
• 1 frozen banana
• 1 cube frozen spinach
• 1 medjool date
• 1/2 tsp ground cinnamon
• Crack of Himalayan pink rock salt
• 30g Bare Blends Vanilla & Coconut Plant
Protein or Vanilla Whey
• Optional: Sprinkle coconut chips
GLUTEN FREE: This is a gluten free recipe
VEGAN: Use Bare Blends Plant Protein
METHOD:
1.Blend all ingredients together in a high
powered blender and blend until
smooth.
MACROS: CAL 298 P 23g C 43g F 4g
BBB BREKKY BOX (SERVES 1) TROPICAL BREAKFAST CUPS
• 2 whole eggs (SERVES 1)
• 50g of avocado • 1 cheek mango diced
• 50g grape tomatoes • 100g high protein natural greek yoghurt
• 1/2 cucumber e.g. Chobani
• 1 cup fresh baby spinach • ½ cup pineapple
• 1 tbsp sauerkraut • 1 tbsp coconut flakes
• 1 tsp organic grass fed butter • 2 tbsp gluten free, sugar free muesli/
• 1 slice grain/seed/rye/ GF toast granola
GLUTEN FREE: Use gluten free bread GLUTEN FREE: This is a gluten free recipe
VEGAN: Swap eggs for 150g tofu. Break VEGAN: Use coconut yoghurt instead of
tofu up in pan with 1 tsp coconut oil, 1/4 greek yoghurt
tsp onion powder, 1/4 tsp garlic powder METHOD:
1/4 tsp turmeric, and a dash of water, to 1.In a jar or bowl top yoghurt with mango,
resemble scrambled eggs. Season with pineapple, coconut flakes and muesli.
salt and pepper. MACROS: CAL 315 P 12g C 49g F 10g
METHOD:
1.Whisk eggs into a small mixing bowl
2.Heat a pan to medium heat, add organic
grass fed butter. Turn heat to low and
add eggs. Stirring gently as the eggs
cook to scramble.
3.Remove eggs from the pan.
4.Add avocado, tomato, cucumber, baby
spinach and sauerkraut to a plate and
season with salt and pepper.
5.Serve with toast.
MACROS: CAL 446 P 19g C 35g F 27g

FIG & RICOTTA TOAST (SERVES 1)
• 1 slice grain and seed or gf bread
• 50g reduced fat ricotta cheese
• 1 fresh fig cut into wedges
• 1 tsp honey
• Sprinkle of cinnamon
GLUTEN FREE: Use GF bread
VEGAN:  Replace ricotta cheese with 2
tbsp of a vegan cashew ricotta and swap
honey for maple syrup
METHOD:
1.Spread toast with ricotta, top with figs,
honey and cinnamon.
MACROS: CAL 206 P 9g C  33g F 4g
P H A S E 6 - B R E A K FA S T
CHOC MINT-MANIA PB & J OVERNIGHT OATS
SMOOTHIE (SERVES 1) (SERVES 2)
• 250ml almond milk • 1 cup rolled oats
• ½ frozen banana • 2 tbsp chia seeds
• 6 ice cubes • 1 tbsp honey
• 1 medjool date • 30g Bare Blends WPI or Pea Protein
• 30g Bare Blends Pea Protein or WPI • 2 tbsp natural peanut butter
• 2 tsp cacao powder • ⅔ cup almond milk
• 6 mint leaves or 1 drop peppermint oil/ •Frozen raspberries 
 • Spinach or rocket leaves to serve
essence GLUTEN FREE: This is a gluten free recipe
GLUTEN FREE: Swap rolled oats for rice VEGAN: Use pea protein
or quinoa flakes METHOD:
VEGAN: Use Bare Blends Pea Protein. 1.In two serving containers place in each
METHOD: ½ cup oats, 1 tbsp chia seeds, protein
1.Combine all ingredients in a high powder, almond milk and honey.
powered blender and blend until 2.Mix until well combined and allow to
smooth. soak overnight.
MACROS: CAL 286 P 30g C 31g F 5g 3.In the morning top each container with
fresh or frozen and defrosted
raspberries and 1 tbsp peanut butter.
MACROS: CAL 443 P 22g C 51g F 17g
SMASHED AVO ON TOAST
(SERVES 1)
• 1-2 slices grain/seed/rye/gf toast
• 1/2 small avocado smashed
• Squeeze of lemon juice
• 50g cherry tomatoes
• Freshly chopped basil to garnish
• 1 soft boiled/soft poached egg
• Salt + Pepper + chilli flakes
GLUTEN FREE: Use gluten free toast
VEGAN: Swap egg for falafel or 1 tbsp
hummus
METHOD:
1.Place avocado in a bowl with lemon
juice, salt, pepper and chilli flakes and
gently mash with a fork.
2.Spread avocado on toast then top with
fresh tomato and chopped basil
3.Add soft boiled/poached egg to bed of
spinach or rocket
MACROS: CAL 313 P 14g C 24g F 18g
COCONUT & LYCHEE CHIA
PUDDING (SERVES 2)
• 2 cups coconut milk
• ½ cup chia seeds
• 2 tbsp Bare Blends Vanilla WPI
• 4 fresh lychees, chopped
• Coconut flakes
METHOD:
1.Mix coconut milk, chia seeds, WPI
protein powder and lychees in a bowl,
pour into individual glasses and place in
fridge to set overnight.
2.Serve chilled and top with fresh lychees
and coconut flakes.
MACROS: CAL 333 P 20g C 25g F 17g

TUNA & RICE SALAD (SERVES 1)
• 185g tin tuna in spring water
• 50g cherry tomatoes chopped
• 120g cooked basmati rice
• 1 cup spinach chopped
• 1 tbsp chopped coriander
•Lemon juice 
 • 1 punch parsley, chopped ● ½ cup
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.
2.Season with salt and pepper and a
squeeze of lemon juice.
MACROS: CAL 310 P 40g C 34g F 3g
PHASE 6 - LUNCH
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
basil chopped
• ½ cup green peas ● 8 eggs
• 4 egg whites ● 50g parmesan finely
shaved
GLUTEN FREE: This is a gluten free recipe
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.   until browned. Add garlic and onion and
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
CHICKEN & TOMATO PASTA
(SERVES 4)
• 500g chicken breast diced
• 1 punnet cherry tomatoes
• 2 cloves garlic crushed
• 1 onion diced
• 1 jar tomato Passata
• 100g ricotta cheese
• 2 cups baby spinach
• 2 tbsp pine nuts
• 40g sliced olives
• 200g raw pasta spirals
• Basil to serve
GLUTEN FREE: Use gluten free pasta
VEGAN: Make without chicken and use
chickpea/pulse pasta
METHOD:
1.Cook pasta according to packet
instructions.
2.In a large pan add chicken and cook with
a drizzle of olive oil for 4-5 minutes or
cook for a further 1-2 mins.
3.Add Passata and olives and allow to
simmer for 5-10 minutes.
4.Drain pasta and toss pasta through
sauce.
5.Add ricotta, spinach, pine nuts and basil.
6.Serve.
MACROS: CAL 508 P 42g C 62g F 9g
TZATZIKI LAMB (SERVES 4)
• 500g lean lamb fillets
• 1 cup natural greek yoghurt
• 1 cucumber diced
• 1 punnet grape tomatoes
• 2 cups cooked quinoa
• 2 cups baby spinach chopped
• 3 green onions diced
• 1 bunch parsley chopped
• 1 capsicum diced
• 1 tbsp extra virgin olive oil
• Juice of 1 lemon
GLUTEN FREE :This is gluten free recipe
VEGAN: Use ½ cup chickpeas per person
in place of lamb and coconut yoghurt in
place of greek yoghurt    • Optional: Chilli flakes
METHOD:
1.In large  serving bowl combine cooked
quinoa, tomatoes, cucumber, spinach,
onion, capsicum and parsley. Toss to
combine.
2.Make yoghurt dressing by combining
yoghurt with lemon juice , season with
salt and pepper and set aside.
3.Heat a frypan or grill to medium-high
heat. Add oil and cook lamb for 3-5
minutes each side or until cooked to
desired.
4.Serve lamb with salad and yoghurt
dressing.
MACROS: CAL 380 P 37g C 29g F 14g
GREEN GOODNESS
BOWL (SERVES 1)
• 1/2 cup cooked quinoa
• 1 clove crushed garlic
• 1/2 cup chopped broccoli
• 1-2 asparagus spears
• 1/2 zucchini shaved
• 1 cup spinach leaves
• 1 handful of kale leaves
• Freshly chopped parsley
• 1/4 avocado
• 1 tsp coconut oil
• 2 soft boiled eggs
• Freshly squeezed lemon juice
• Optional: 1 tbsp sauerkraut
• Himalayan Rock Salt + Pepper
GLUTEN FREE: This is a gluten free recipe
VEGAN: Swap boiled eggs for 2-3 small
falafels, homemade or packaged and
refined sugar free.
METHOD:
1.Heat coconut oil in a fry pan to medium-
high heat. Add garlic and cook for 30
seconds. Add broccoli, asparagus spears
and zucchini. Toss for 2-3 minutes until
heated through. Add spinach and sauté
for a further minute until wilted.
2.Place handful of kale into base of a
bowl. Season with salt, pepper, lemon
juice and chilli (optional) This will soften
the kale leaves.
3.Top kale with cooked quinoa and mixed
sautéed greens.
4.Add poached or soft boiled eggs and
sprinkle with chilli flakes if desired
5.Top with avocado, sauerkraut and freshly
chopped parsley and lemon juice.
MACROS: CAL 430 P 24g C 35g F 25g

TUNA + AVO WRAP (SERVES 1)
• 125g tuna in springwater
• 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 tuna for 2-3 falafels
METHOD:
1.Heat coconut oil in a fry pan to medium-
high heat. Add garlic and cook for 30
seconds. Add broccoli, asparagus spears
and zucchini. Toss for 2-3 minutes until
heated through. Add spinach and sauté
for a further minute until wilted.
2.Place handful of kale into base of a
bowl. Season with salt, pepper, lemon
juice and chilli (optional) This will soften
the kale leaves.
3.Top kale with cooked quinoa and mixed
sautéed greens.
4.Add poached or soft boiled eggs and
sprinkle with chilli flakes if desired
5.Top with avocado, sauerkraut and freshly
chopped parsley and lemon juice.
MACROS: CAL 367 P 43g C 17g F 12g 

PHASE 6 - LUNCH
GREEN SALAD + GRILLED LEMON + HERB SALMON
CHICKEN (SERVES 4) (SERVES 2)
• 600g grilled chicken breast • 2 X 120g salmon fillet
• 4 cups mixed green leaves • 1 lemon
• 1 punnet cherry tomatoes • 1 – 2 bunches of asparagus (or other
• 1 cucumber deseeded and sliced veggies)
• 1 can chickpeas drained and rinsed • 1/2 bunch parsley finely diced
• 100g feta crumbled • 1 clove garlic, crushed
• 1 bunch mint chopped • Extra virgin
• Balsamic glaze • Sea salt
GLUTEN FREE: Use gluten free balsamic GLUTEN FREE: This is a gluten free recipe
VEGAN: Swap chicken for tofu or extra VEGAN: Swap salmon for tofu and
chickpeas marinade in lemon herb mixture for 4
METHOD: hours. Grill on a medium heat.
1.In a large serving bowl combine salad METHOD:
vegetables and chickpeas. Toss with 1.Preheat grill in your oven and line a
mint and 
 baking tray with baking paper.
feta. 2.In a small bowl combine parsley and
2.Serve onto plates and top with grilled crushed garlic with a small drizzle of
chicken slices. Drizzle with balsamic olive oil. Rub onto salmon filets.
glaze. 3.Place salmon fillets onto the baking tray
MACROS: CAL 320 P 44g C 27g F 8g 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
CHICKEN & VEGETABLE SOUP
(SERVES 6)
• 1 whole chicken
• 1 brown onion diced
• 1 leek sliced
• 3 tomatoes, grated
• 3 carrots, chopped
• 2 celery stalks, chopped
• 20 green bean
• ¼ Jap pumpkin, roughly chopped
• 3 zucchini roughly chopped
• 2 medium potatoes
• 1 bunch spinach
• ½ broccoli, roughly chopped
• 1 bunch parsley, roughly chopped   METHOD:
• ½ bunch mint, roughly chopped
• 1 pinch cinnamon
• Sea salt and pepper
GLUTEN FREE: This is a gluten free
recipe  spoon. Cook for 5 minutes or until
METHOD:
1.In a large stock pot place whole chicken
and cover chicken with water and add 1
tsp sea salt. Bring to the boil.
2.Allow to simmer for 90 minutes.
3.Remove chicken from the pot, remove
skin and shred chicken meat. Skim
excess fat from top of stock pot and
discard.
4.Add in all diced vegetables and herbs/
spices and simmer for 40-60 minutes.
5.Return shredded chicken to the pot.
6.Season with additional salt and pepper if
required.
MACROS: CAL 309 P 39.5g C 15.8g F 8g
SIMPLE MINCE & RICE (SERVES 4)
• 500g lean beef mince
• 2 cups cooked basmati rice
• 1 tbsp extra virgin olive oil
• 1 onion diced
• 1 clove garlic crushed
• 1 jar tomato Passata
• 400g tin crushed tomatoes
• Salt and pepper
• Pinch cayenne pepper (if you like it
spicy)
•Green beans or broccoli  to serve 

GLUTEN FREE: This is a gluten free recipe
VEGAN: Use firm tofu in place of beef
1.In a large fry pan add oil and heat to
medium-high. Add onion and garlic and
saute for 2-3 minutes or until tender.
2.Add beef to the pan and break up with a
browned.
3.Add Passata and tomatoes if you wish to
add fresh or dried herbs here add now.
4.Turn the heat to low and allow to
simmer for 15-20 minutes or until liquid
has reduced.
5.Steam greens and serve mince with rice
and greens
MACROS: CAL 363 P 33g C 38g F 10g

PRAWN STIR FRY (SERVES 2)
• 350g shelled green (raw) prawns
• 1 tbsp coconut oil
• 1 white onion sliced
• 2 cloves garlic, crushed
• 1 chilli finely diced
• 1 cup broccoli florets
• 1 cup snow peas, trimmed
• 1 bunch bok choy
• 1 tbsp tamari or soy sauce
• 1 cup cooked brown rice
GLUTEN FREE: Use gluten free soy sauce
VEGAN: Swap the tofu for prawns
METHOD:
1.Heat a fry pan to medium heat. Add
coconut oil and prawns and cook for 3-4
minutes turning and tossing or until just
cooked.
2.Remove prawns from heat and place
aside. Add onion and fry for 2 minutes
or until slightly tender. Add garlic and
chilli and cook for a further 1-2 minutes
or until fragrant.
3.Add greens to pan with a tablespoon of
water. Cook for 3-5 minutes or until
cooked to your liking.
4.Return prawns to the pan with soy
sauce. Toss until coated.
5.Serve with brown rice.
MACROS: CAL 433 P 45g C 42g F 10g
PHASE 6 - DINNER
LEMON CHICKEN & VEG
SKEWERS (SERVES 4)
• 500g skinless chicken breast cubed
• 1 red capsicum
• 1 yellow capsicum
• zucchini, cut into 1 cm slices
• 1 red onion cut into wedges
• 1 tbsp extra virgin olive oil
• ¼ cup lemon juice
• 1 clove garlic minced
• 2 tsp dried oregano
• 1 large bunch asparagus 
 VEGAN: Use tofu in place of chicken  • Optional 1/2-1 cup red wine
GLUTEN FREE: This is a gluten free recipe
VEGAN: Use tofu or mushrooms in place
of chicken. If using mushrooms add
chickpeas/lentils to salad to serve.
METHOD:
1.Place chicken, olive oil, lemon juice,
garlic and oregano in a glass container
and toss well to combine.
2.Allow to marinate for 30 minutes
minimum.
3.Thread capsicum, zucchini, chicken and
onion onto skewers.
4.Cook skewers on a preheated bbq or
grill plate for 2-3 minutes each side or
until browned and cooked through.
5.Meanwhile spray asparagus spears with
a little oil and add to grill.
6.Cook for 5 minutes or until just cooked
through, turning regularly.
7.Serve on a bed of spinach or rocket
MACROS: CAL 272 P 38g C 12g F 2g
SPICY CHICKEN AND ROAST
VEGETABLES (SERVES 4)
• 500g chicken thighs diced
• 600g sweet potato cubed
• 3-4 cups broccoli florets
• ½ tsp garlic powder
• ½ tsp cumin
• 1 tsp smoked paprika
• Salt and pepper
• Pinch cayenne pepper
GLUTEN FREE: This is a gluten free recipe
METHOD:
1.Preheat oven to 200C and line a baking
tray with baking paper.
2.Combine the spices. Toss the chicken in
the spice mixture with a drizzle of olive
oil.
3.Place sweet potato onto baking tray and
roast for 15 minutes.
4.Add chicken and broccoli to tray and
cook for a further 15 minutes.
MACROS: CAL 305 P 29g C 37g F 5g
SPAGHETTI BOLOGNESE
(SERVES 6)
• 1 onion, finely diced
• 2 cloves crushed garlic
• 2 tbsp extra virgin olive oil
• 1 carrot finely grated
• 500g beef mince
• 250g pork
• 250g veal mince
• 2 tbsp tomato paste
• 1 cup water
• 1 bottle Passata
• 12 mushrooms sliced
• Salt & pepper
• 1 tsp oregano
• 1 handful chopped fresh basil1 handful
chopped parsley
• Optional rind of parmesan cheese
• ½ cup cooked spaghetti per person
GLUTEN FREE: Use gluten free pasta
VEGAN: Swap out mince for a Quorn/
Vegetarian mince alternative, or lentils
METHOD:
1.Heat a large pot to medium heat and
add olive oil, and onion. Sauté for 2-3
minutes or until tender.
2.Add garlic and carrot and cook for a
further minute.
3.Add meats and cook until browned.
4.Add red wine (if using) and cook for 1-2
minutes or until evaporated.
5.Add tomato paste, Passata, water,
mushrooms and herbs. Season with salt
and pepper and add the parmesan rind.
6.Allow to simmer for two hours.
7.Serve with pasta
MACROS: CAL 488 P 41g C 37g F 17g
STEAK + ROAST VEGGIES
(SERVES 2)
• 300g lean beef steak
• Roast vegetables:
• Salt, pepper, cinnamon, extra virgin olive
oil
• 1 zucchini
• 1/4 cauliflower
• 10 brussels sprouts
• 1 red capsicum
• 250g sweet potato cut into chunks
GLUTEN FREE: This is a gluten free recipe
VEGAN: Remove steak, swap for kidney
beans mixed through roast vegetables,
add a tablespoon of toasted pine nuts for
extra flavour.
NOTE: We love doubling this recipe and
making a salad of the roast vegetables
and steak the next day.
METHOD:
1.Preheat oven to 200 degrees celsius.
Season vegetables with extra virgin olive
oill, salt, pepper and cinnamon. Place
vegetables on a baking tray and bake for
30-35 minutes or until vegetables are
cooked through
2.Meanwhile heat a grill to medium-high
heat.
3.Season steak with salt and pepper and
cook on medium high heat for 3 minutes
on each side (depending on thickness of
steak).
4.Serve with mash and greens.
MACROS: CAL 367 P 42g C 43g F 4.5g

BEETROOT LENTIL PATTIES
(SERVES 4-2 P/P)
• 2 large beetroots grated
• 2 cups lentils cooked
• 1 red onion finely chopped
• 2 cloves garlic
• ¼ cup pumpkin seeds
• 2 tsp cumin
• 2 tsp paprika
• 1 cup spelt or gluten free flour or
almond meal
• Green salad to serve
GLUTEN FREE: Use gluten free flour or
almond meal
VEGAN: This is a vegan recipe
METHOD:
1.Heat a fry pan to medium heat and add
a dash of olive oil.
2.Add onion and garlic and cook for 2-3
minutes or until tender. Add the paprika
and cumin and cook for a further minute.
3.Add the grated beetroot and lentils and
cook for about 5 minutes or until all
liquid has evaporated from the beetroot.
4.Set aside and allow to cool for 10-15
 minutes.
5.Place beetroot mixture, pumpkin seeds
and flour into a food processor and
pulse 3-4 times or until it is all combined.
You don’t want to over blend it as you
want some texture in the patties.
6.Shape the mixture into 8 patties.
7.Place in the fridge to cool for a further
30 minutes.
8.Heat a fry pan to medium heat and add
a dash of oil.
9.Fry for 3-5 minutes each side until crispy
on the outside and warm inside.
10.Serve with salad or vegetables.
MACROS: CAL 342 P 23g C 46g F 7g
PHASE 6 - DINNER
PUMPKIN CHILLI (SERVES 6)
• 500g turkey mince
• 2 cloves garlic crushed
• 1 chili diced
• 1 capsicum diced
• 2 tins whole tomatoes
• 1 cup beef stock
• 2 tsp cumin
• ½ tsp paprika
• 1 tin black beans drained
• 1 tin chickpeas drained
• 1 cup pumpkin puree (steam then place
into blender)
• Greek yoghurt to serve
• Greens to serve
GLUTEN FREE: Use a gluten free stock
VEGAN: Make without turkey, add 1 cup
cooked quinoa in at the end. Swap beef
stock for vegetable stock. Serve with
coconut yoghurt.   roast for 15 minutes.
METHOD:
1.Cook turkey mince in a large pan until
browned. Add chilli, garlic and capsicum.
Cook for a further 3 minutes.
2.Add canned tomatoes, stock and spices.
Simmer for 10 minutes
3.Add beans and chickpeas and simmer
for a further 10 minutes. Stir through
pureed pumpkin.
4.Serve with green beans and greek
yoghurt
MACROS: CAL 390 P 33g F 32g C 16g
SPICY CHICKEN AND ROAST
VEGETABLES (SERVES 4)
• 500g chicken thighs diced
• 600g sweet potato cubed
• 3-4 cups broccoli florets
• ½ tsp garlic powder
• ½ tsp cumin
• 1 tsp smoked paprika
• Salt and pepper
• Pinch cayenne pepper
GLUTEN FREE: This is a gluten free recipe
VEGAN: Use tofu in place of chicken  • 1/2 cup tzatziki
METHOD:
1.Preheat oven to 200C and line a baking
tray with baking paper.
2.Combine the spices. Toss the chicken in
the spice mixture with a drizzle of olive
oil.
3.Place sweet potato onto baking tray and
4.Add chicken and broccoli to tray and
cook for a further 15 minutes.
MACROS: CAL 305 P 29g C 37g F 5g
MOROCCAN LAMB BOWLS
(SERVES 4)
• 400g lean lamb cut into strips
• 2 teaspoons Moroccan seasoning
• 1 cup couscous
• 1 cup beef stock, heated
• Zest and juice of 1/2 lemon
• 1/2 medium red onion, diced 6 cups
baby spinach
• 1 medium carrot, grated
• 1⁄2 cucumber deseeded and sliced
GLUTEN FREE: Use quinoa in place of
couscous
VEGAN: Swap lamb for tofu and use
vegetable stock in place of beef stock
METHOD:
1 Coat lamb strips in seasoning. Heat a
frying pan to medium-high; spray with
olive oil. Cook lamb, in batches, for 2-5
minutes, or until browned.
2. Meanwhile, prepare couscous according
to packet instructions, using hot stock in
place of water. Fluff the couscous with a
fork. Add lemon zest and juice, and diced
red onion to couscous; toss to combine.
3 Divide spinach, grated carrot and
cucumber into bowls bowls. Top with
couscous, lamb and a spoonful of tzatziki.
MACROS: CAL 400 P 31g C 44g F 11g

FLAT BREAD PIZZA (SERVES 1)
• 1 gluten free or wholegrain wrap
• 1 tbsp tomato paste
• 3 mushrooms sliced
• 1⁄4 capsicum diced
• 1 tbsp diced onion
• Baby spinach
• 100g cooked and peeled prawns
• 30g grated cheese
GLUTEN FREE: Use gluten free wrap
VEGAN: Use vegan cheese and swap
prawns for tofu
METHOD:
1.Preheat oven to 190 celcius. Place wrap
on baking paper on a tray or on a pizza
plate.
2.Top wrap with pizza toppings
3.Place pizza into grill for 5-10 minutes or
until cheese has melted and toppings are
cooked to liking. 

MACROS: CAL 376 P 37g C 23g F 15g