Meal Prep Ideas PDF

Meal
Ideas and Recipes
500 - 530 (keto/plant based options come in at 530) calorie recipes

Some breakfast ideas...

Lemon Blueberry Overnight Oats

2½ tbsp almonds (sliced/flaked)

1.3 oz (½ cup) rolled oats (uncooked)

5.6 fl oz (⅔ cup) almond milk (unsweetened)

⅛ tsp stevia, or other zero cal sweetener (optional)

2.1 oz (⅓ cup) blueberries (fresh or frozen)

½ lemon, zest only

1.9 oz (⅔ cup) whey protein powder - vanilla

Steps

1. Place the sliced almonds on a dry pan over a medium heat. Allow to toast, shaking the pan frequently,
until golden. About 4-5 minutes.

2. Mix oats, almond milk and stevia, if using, together with half of the blueberries.

3. Portion into jars and top with the remaining blueberries, toasted almonds and lemon zest. Leave to
soak for at least 3 hrs or overnight.

Protein 53g Carbs 42g Fat 17g

Quinoa Scrambled-Egg Power Bowl

Introduction

Whisk-up fresh scrambled eggs each and every morning with a quick 5-minute breakfast. Use pre-
chopped veggies and pre-cooked quinoa each day to add volume and flavor in a flash.

Ingredients

1.9 oz (⅓ cup) quinoa (uncooked) (rinsed)

5.8 oz (1 cup) diced roma tomatoes

1 oz (⅓ cup) sliced green onion (spring onion)

Meal Ideas and Recipes
2.5 oz (½) avocado (medium)

Cooking oil spray

12½ (13.5 oz) egg whites (liquid)

Sea salt (to taste)

Black pepper (to taste)

1 tsp dried oregano

Steps

1. Add one part quinoa to two parts boiling water in a saucepan. Bring to boil, cover, reduce heat to low
for 10-15 minutes, until the quinoa grains have opened up and the liquid has evaporated. Season to
taste with salt and black pepper.

2. Chop-up tomato and green onion. Add to a bowl with the cooked quinoa.

3. Set a skillet on medium heat, spray with oil. Add the egg whites and scramble in the pan. Season with
salt, pepper and oregano.

4. Serve the quinoa bowl with scrambled egg and a portion of freshly chopped avocado.
Protein 53g carbs 42g 17g

Garden Omelette

Introduction

Fill this fluffy egg-white omelette with your favorite most flavorful leafy herbs and a generous grating of
cheddar for the ultimate start to your day.

Ingredients

¼ cup fresh parsley (or dill, cilantro, chives. Chopped)

1.1 oz (¼ cup) sliced red onions

4.4 oz (1 cup) cherry tomatoes (quartered)

7½ (7.8 oz) egg whites (liquid)

Sea salt (to taste)


Cooking oil spray

2.7 oz (⅔ cup) cheddar cheese (reduced fat) (shredded)

1 red grapefruit

Steps

1. Begin by prepping the herbs and vegetables. Set aside.

2. Add the egg whites and seasoning to a jug and whisk thoroughly, this is the secret to making a fluffy,
high, egg-white omelette.

3. Set a non-stick skillet on a medium heat and spray with oil. Make sure the skillet is hot, then add the
whisked egg whites. Allow to set for about 15 seconds then use a spatula to bring the eggs into the
centre of the pan. Tilt the skillet to allow the rest of the egg to run and set on the base.

4. Sprinkle the chopped herbs and veggies together with the cheese onto one half of the omelette.
When the eggs are almost set, fold the omelette and remove from the heat. Serve immediately with
some fresh grapefruit for the perfect start to the day.

Protein 50g Carbs 41g 18g

Turkey Bacon & Eggs

Introduction

Get some of that runny golden egg yolk. Great flavors, quick to prepare and healthy. Breakfast
perfection.

Ingredients

Cooking oil spray

1.8 oz turkey bacon

2 (3.5 oz) eggs

2.4 oz (2 slices) rye bread

5.3 oz (⅔ cup) cottage cheese, low fat


0.6 oz (⅔ cup) spinach (raw)

Sea salt (to taste)

Steps

1. Set a pan on a medium heat and spray with olive or coconut oil. Add turkey bacon and eggs to the pan
and gently cook.

2. Toast rye bread.

3. Season cottage cheese with fresh black pepper.

4. Serve turkey, bacon & eggs with cottage cheese, spinach and rye bread for a great start to the day.
Protein 51g Carb 41g Fat 17g

Keto options

Smoothie Bowl

Introduction

A Pinterest and Instagram foodie favorite, this simple smoothie bowl is keto friendly thanks to the heavy
cream.

Ingredients

0.8 oz (¾ cup) spinach (raw)

2.1 fl oz (¼ cup) water

2.7 oz (⅓ cup) heavy cream (double cream)

0.8 oz (¼ cup) whey protein powder - vanilla

1½ tbsp ice, cubes

¾ tsp chia seeds

¾ tsp pumpkin seed (pepitas)

0.8 oz (¼ cup) coconut, shredded (unsweetened)

2½ tbsp raspberries

Steps

1. Add spinach, water, cream, protein and ice to a smoothie maker and blend to smooth.

2. Pour into a bowl and decorate with chia seeds, pumpkin seeds, shredded coconut

Protein 21g Carbs 5 Fat 44g

Breakfast Meatballs

Introduction

Mix. Roll. Bake. Done. The perfect breakfast on-the-move. These tasty breakfast bites are great straight
out of the oven and equally as good enjoyed cold on your way out the door in the morning.

Ingredients

2.1 oz bacon, streaky (chopped)

4.2 oz ground pork, 15% fat

0.8 oz (¼ cup) cheddar cheese

½ tsp smoked paprika

¼ tsp garlic powder

¼ tsp sea salt

0.4 oz (⅔ cup) kale (chopped)

1 oz (⅓ cup) chopped green onion (spring onion)

Cooking oil spray

Steps

1. Preheat oven to 400°F / 200°C / Gas 6.

2. Wash your hands. Place the bacon, pork and cheese in a large bowl.

3. Add the seasoning and vegetables. Mix everything together using your hands.

4. Spray a baking tray with oil. Roll the mixture into meatballs about 1oz/28g in weight and place on the
baking tray.

Tip: Weigh the first couple of meatballs and then use your kitchen IQ to eye the size of the rest.

5. Bake for 12-15 mins until browned and cooked through. If meal prepping, allow to cool and then
cover and refrigerate. Perfect enjoyed on the go, hot or cold.
Protein 38g Carbs 2g Fats 42g

Plant Based options:

Tofu Scramble Stuffed Bell Peppers

Introduction

Scrambled tofu makes for a perfect plant-based meal prep, just because it's just so versatile. Stuffed in
peppers and served alongside mushrooms and asparagus, it's creamy filling will fuel you for hours on
end.

Ingredients

6.2 oz tofu, firm

14 oz (2½) bell peppers

Cooking oil spray

2.2 oz (⅓ cup) chopped asparagus

1.2 oz (⅓ cup) sliced mushrooms

½ tsp garlic, minced (or paste)

1½ tbsp nutritional yeast (optional)

½ tsp dried thyme

1½ tbsp coconut milk (canned)

Fresh cilantro (coriander)

1.2 oz cheddar style vegan cheese

Steps

1. Wrap tofu in kitchen paper and place a weight on top to press lightly (I use a baking tray and place a
couple of canned beans on top). Set this aside, this will help remove any excess moisture from the tofu.

2. Set oven to broil (or grill if you're outside the US). Or to 400°F / 200°C / Gas 6.

3. Slice bell peppers in half and carve out the inside. Place them open side down on a baking sheet (or
cast iron skillet).

4. Broil (grill) the peppers for 10 to 12 minutes. Once they are finished, remove them from the oven and
flip them over.

5. Place the tofu in a bowl and roughly break up into large crumbs using a fork.

6. Set a nonstick skillet on medium-high heat and spray with oil. Add asparagus and mushrooms. Cook
for about 5 minutes, or until the asparagus is seared on the outside and slightly softer (there should still
be some crunch).

7. Add garlic and stir. Next add nutritional yeast, thyme, tofu crumbles and coconut milk. Stir to
combine. Cook for 4-5 minutes to heat through and allow the flavors to infuse.

8. Remove from the heat and mix cilantro (coriander) through. Fill each bell pepper with the tofu mix
and top with vegan cheddar.

9. Place under the broiler (grill) until melted. Enjoy right away or take these with you to have on the go,
the bell pepper is a great substitute for bread.

PB & J Breakfast Smoothie

Introduction

This is the kind of food that makes you feel like a kid no matter what you’re doing. Sweetened with
berries together with your chosen protein powder, this is a healthier way to bring you those nostalgic
flavors, without dipping a spoon into the bottom of a jam jar like you used to!

Ingredients

3.4 oz (¾ cup) mixed berries, frozen

1.7 oz (⅔ cup) rolled oats (uncooked)

1.6 oz (½ cup) protein powder (plant based)

1½ tbsp peanut butter, unsalted

4.7 fl oz (½ cup) water

4.7 fl oz (½ cup) almond milk (unsweetened)

Steps

1. Place the frozen berries, oats, protein powder and peanut butter in a blender.

2. Add water and almond milk.

3. Blend until smooth. Enjoy!

Lunch ideas

Spicy Cod, Roasted Potatoes & Broccoli

Introduction

Here’s a south-west inspired cod dish you can make in bulk for your meal prep. Remember to get fresh
cod if cooking today or buy frozen if you won't be cooking it until later in the week.

Ingredients

5.2 oz (1 cup) chopped red potatoes

7.1 oz (2¾ cups) broccoli florets

1 tbsp olive oil

Sea salt (to taste)


7.8 oz cod (defrost)

1¼ tsp olive oil

¾ tsp smoked paprika

Steps

1. Set oven to 400°F / 200°C / Gas 6.

2. Chop the potatoes into golf ball size pieces so that they cook quickly. If using raw broccoli, cut this to a
similar size. (If using frozen veg, prep this later)

3. Place the vegetables on a nonstick baking sheet (or parchment paper or aluminum foil) and spray with
oil. Add sea salt and pepper and mix.

4. Roast in the oven for about 25 minutes, until the potatoes have softened and the edges of the
broccoli have turned brown.

5. While the veggies are roasting, prepare the cod. Rub the cod with olive oil, smoked paprika, sea salt &
pepper (and a pinch of cayenne pepper if you want a little heat).

6. Place the cod on a nonstick baking sheet and bake in the oven for 18 to 20 minutes. Make sure the
cod flesh has turned white, showing it's cooked.

7. Portion into meal prep containers beginning with the vegetables then placing cod on top. Allow to
cool. If using frozen veg, add this alongside. Then cover and refrigerate.

Chicken and Sweet Potato

Introduction

Quick and easy meal prep with minimum cleanup.

Ingredients

6.7 oz chicken breasts

5.9 oz (1¼ cups) diced sweet potato (yam)

2.5 oz (1 cup) broccoli florets

1½ tbsp olive oil

½ tsp onion powder

1 tsp garlic powder

1 tsp ground cumin

1 tsp smoked paprika

Fresh cilantro (coriander) (chopped)

Sea salt (to taste)


½ lemon

Steps

1. Set oven to 400°F / 200°C / Gas 6.

2. To a small bowl add olive oil, onion powder, garlic powder, cumin, smoked paprika and cilantro. Stir to
combine. Top chicken breast with the mixture.

3. Add chicken breast and chopped sweet potato to a tray and place in the oven for 35-40 minutes or
until the chicken is cooked through.

4. Prepare the broccoli by simply placing the florets in a microwave safe container with a splash of water
and microwaving for 3 to 4 minutes until tender but still with a bite. If you prefer, you can also steam
your broccoli.

Top with sea salt and pepper.

5. Portion sweet potato, broccoli and chicken in to your meal prep containers with a wedge of lemon.
Allow to cool and then cover and refrigerate. When ready to serve, reheat in the microwave or enjoy
cold.


Roast Cherry Tomato Pasta

Introduction

This is the simplest and most flavorful way to make a great rich tomato pasta sauce. Roasting the
tomato and garlic adds so much depth to the flavor. This recipe ticks all the boxes for easy, tasty weekly
meal prep.

Ingredients

2.7 oz (½ cup) cherry tomatoes

2 cloves garlic (fresh)

1.5 oz (¼) red onion

2 tsp olive oil

1¾ tsp balsamic vinegar

Sea salt (to taste)


1.4 oz whole wheat pasta


2.1 fl oz (¼ cup) water (pasta water)

1½ tbsp parmesan (freshly grated)

Steps

1. Set the oven to 400°F / 200°C / Gas 6.

2. Halve the cherry tomatoes and place in a single layer in a roasting tray. If cooking a large batch make
sure to use multiple trays. Squash the whole cloves of garlic with the flat part of your knife and add to
the tray with the onion.

3. Drizzle over olive oil, balsamic vinegar and a generous pinch of salt and pepper. Roast for 30 minutes.
Open the oven door halfway through cooking to let some of the steam escape.

4. Meanwhile cook the chicken and pasta. Add the pasta to a pot of boiling salted water and cook
following packet instructions. Reserve some pasta water just before draining.

5. Bring a second pot of water to the boil and add the chicken breasts. Simmer for 15-20 minutes until
the chicken is cooked through and white inside. Drain and allow to cool.

6. Now take the tray of roasted tomatoes, remove the skin from the garlic and discard. Gradually add
some of the reserved pasta water to the tray and using a fork, mash the tomatoes, roast garlic and onion
together. Add more water as necessary to make a saucey consistency. Add half of the parmesan and
mash further.

7. Shred or slice the cooked chicken and mix together with the pasta and roast cherry tomato sauce.
Serve right away topped with the remaining parmesan. If meal prepping, portion into containers and top
with the remaining parmesan. Allow to cool then cover and refrigerate for later. This is a great meal
served up hot or eaten cold.

Keto options:

Curry, Tarragon & Chicken Salad

Introduction

This simple salad is filled with healthy fats and can be quickly thrown together when you are short on
time.

Ingredients

3.7 oz chicken thighs

Sea salt (to taste)


2½ tbsp mayonnaise (full fat)

1.6 oz (½ cup) chopped celery

1½ tbsp greek yogurt

0.9 oz (¼ cup) almonds (sliced/flaked)

1½ tbsp fresh tarragon

¼ tsp curry powder

Steps

1. Preheat the oven to 400°F / 200°C / Gas 6. Season chicken thigh with sea salt and pepper and cook for
15-20 minutes or until it's cooked through and there are no longer any pink bits.

2. Once the chicken is cooked, allow it to cool. Once cooled, chop the chicken into smaller pieces and
place in a bowl in the refrigerator for 30 minutes.

3. In a large bowl, with the chilled and cooked chicken, add mayonnaise, chopped celery and the rest of
the ingredients.

4. Mix it together using a spatula, season to taste and serve. For storage, cover and refrigerate your
meal prep portions.

Plant Based Options:

Golden Roasted Cauliflower and Quinoa Salad

Introduction

Add a little curry powder to cauliflower and roast it in the oven for delicious results. This is a simple,
satisfying salad that's perfect for a quick meal prep. Throw in some pistachios in the mix for a little extra
crunch.

Ingredients

1 lb 3 oz (4¾ cups) cauliflower florets

1 tsp olive oil

2 tsp curry powder

1 tsp ground coriander

Sea salt (to taste)


2 oz (⅓ cup) quinoa (uncooked) (rinsed)

⅓ cup fresh cilantro (coriander) (chopped)

0.8 oz (¼ cup) pistachio nuts, unsalted (crushed)

1 lemon (juice and zest)

Steps

1. Set oven to 400°F / 200°C / Gas 6.

2. Cook the quinoa as per packet instructions.

I add one part quinoa to two parts boiling salted water. Simmer for about 10-15 minutes until the
quinoa grains have opened up. Drain and leave to cool.

3. Chop up the cauliflower to create florets.

4. Pour olive oil over cauliflower florets, then add curry powder, coriander and sea salt & pepper.

5. Mix it up, ensuring all the florets are covered, then dump them on a baking sheet.

6. Roast the florets in the oven for 25-30 minutes.

7. Meanwhile, add cilantro, chopped pistachios, salt and lemon zest to cooked quinoa.

8. Serve cauliflower with quinoa and squeeze over lemon juice.

Tex-Mex Vegan Lunchbox

Introduction

This tex mex lunchbox is a meal prep dream. Starting out with a base of lettuce, veggie ground (mince)
and tomatoes + added beans, avocado and jalapeños - it can be rustled-up in no time!

Ingredients

Cooking oil spray

0.9 oz (¼ cup) diced onions

5.2 oz veggie ground (mince)


½ tsp smoked paprika

Sea salt (to taste)


1.2 oz (⅔ cup) chopped lettuce

2 oz (⅓ cup) diced tomatoes

4.6 oz (¾ cup) black beans (low sodium) (drained & rinsed)

1.3 oz (¼) avocado (medium)

0.3 oz cheddar style vegan cheese

1½ tbsp coconut yogurt, dairy free

½ jalapeño (sliced)

Steps

1. Spray a large nonstick skillet with olive oil and set on medium heat. Add onions and cook until brown,
about 3-5 minutes.

2. Add the veggie ground (mince), and chop it up with a spatula and cook in the skillet.

3. Add the seasonings and continue to cook for about 6-8 minutes. Remove from the heat and set aside.

4. Chop-up the lettuce and tomato.

5. Portion in to meal prep containers. Add lettuce, cooked veggie ground (mince) and diced tomato.

6. Add the remaining ingredients for the Tex-Mex lunchbox and portion-out your other containers.
Season with salt and pepper then enjoy!

I recommend adding the avocado the morning you’re going to eat the meal AND squirting a little lime on
top to prevent any browning.

Dinner Ideas

Healthy Spanish Rice

Introduction

If you’ve never had homemade Spanish rice before, then you need to add it to your list of things to try
right away. You need this kind of food in your life.

Ingredients

9.1 oz (2) tomatoes

8.4 oz chicken thighs

½ tbsp olive oil

¾ tsp garlic, minced (or paste)

0.6 oz (¼ cup) sliced red onions

1.3 oz (¼ cup) basmati brown rice (uncooked)

4.5 fl oz (½ cup) chicken stock (low sodium)


1 tsp chili powder

½ tsp ground cumin

½ tsp turmeric

Sea salt (to taste)


Steps

1. Set oven to 420°F / 215°C / Gas 7. Place the whole raw tomatoes in a cast iron skillet (or baking sheet)
and roast for 30 minutes. Once finished, remove them from the skillet and set the tomatoes aside.

2. Reduce oven to 350°F / 180°C / Gas 4. Season the chicken with your choice of seasonings. Place on a
tray in the oven until cooked through.

Always check by cutting the thickest piece of chicken and ensuring it is white all the way through. Allow
to cool.

3. To a skillet on a low-medium heat, add olive oil, garlic and red onion. Sauté for about 2 to 3 minutes,
being careful not to burn the garlic.

4. Add the seasonings to the skillet and “bloom” the seasonings for 1 to 2 minutes.

5. Increase the heat to medium-high heat and add the tomatoes. Gently mash them with a spatula to
create a sauce and cook for about 2 to 3 minutes until you have a fragrant smelling tomato sauce/paste.

6. Add the uncooked rice to the skillet and cook for 2 to 3 minutes.

7. Pour in the stock and add a few pinches of sea salt & pepper.

8. Reduce the heat to low so there is a slight simmer, then cover and cook for at least 30 minutes
unbothered. If you suspect the rice is drying out, simply add about ¼ to ⅓ cup (60 to 80ml) stock to the
skillet to prevent it from burning.

9. Meanwhile shred the chicken thighs using two forks or chop into pieces. After 30 minutes or when the
rice is fully cooked, add the cooked chicken. Taste and adjust the seasoning to your preference.

10. Add the cilantro for garnish. Serve immediately or allow to cool before portioning into meal prep
containers. Cover and refrigerate.

Beef Taco Bowl

Introduction

Here's a delicious meal prep take on Mexican food. The protein comes from the ground beef, the brown
rice provides carbs for sustained energy and the tomatoes are a great source of potassium and vitamin
C.

Ingredients

¾ tsp chili powder

¼ tsp garlic powder

¼ tsp onion powder

¼ tsp dried oregano

¼ tsp smoked paprika

¼ tsp ground cumin

¼ tsp red pepper flakes

6.3 oz ground beef or bison (95% lean)

Sea salt (to taste)

¼ tsp black pepper (or to taste)

Cooking oil spray

1.7 oz (⅓ cup) sliced red onions

3 oz (⅓ cup) diced tomatoes, canned

2½ tbsp brown rice (uncooked)

1.3 oz (¼ cup) sweet corn, frozen

0.9 oz (¼ cup) cheddar cheese


½ lime

Steps

1. Cook brown rice according to packet instructions and set it aside.

2. In a small bowl, mix the taco seasonings. Add chili powder, garlic, onion powder, oregano, paprika,
cumin and red pepper flakes.

3. Top the ground beef with the taco seasonings and use your hands to mix beef with seasonings.
Season with salt and pepper also.

4. Spray a large nonstick skillet with oil. Add sliced red onion and cook on a medium high heat for 3-4
minutes.

5. Add the ground beef and cook, stirring occasionally, until the meat is browned, 3-5 minutes.

6. Add the tinned chopped tomatoes and stir to combine. Reduce the heat to a simmer and leave to
thicken for around 10 minutes.

7. Meanwhile, defrost the sweet corn by placing in a microwave safe bowl and microwaving for 2-3
minutes.

8. Portion rice, beef and sweet corn in to meal prep containers. Top with grated cheddar, fresh cilantro
and add a lime wedge for serving. Allow to cool then cover and refrigerate. When ready to serve reheat
through and top with a squeeze of lime.

Southwest Pulled Flank Steak

Introduction

If you ever visit Texas (or Mexico for that matter), you'll notice that there are a TON of different taco
options. Here's my southwest style pulled flank, straight out of the slow-cooker.

Ingredients

Cooking oil spray

7.2 oz lean flank steak

0.4 oz diced red onions

½ tsp ground cumin

¾ tsp chili powder

2 tsp tomato paste (or puree)

1½ tbsp water

1.6 oz (¼ cup) brown rice (uncooked)

Sea salt (to taste)


Lime

2.7 oz (½ cup) diced tomatoes

Jalapeño (sliced, optional)

1¾ tsp sour cream


Steps

1. Spray the slow cooker with olive oil, then add the flank steak. For best results, it’s best if the flank
steak is not rolled – try as much as possible to lay it flat.

2. Add the rest of the ingredients, give it a quick stir, then cover and cook on high for 4 hours or on low
for 6 to 8 hours.

Tip: Alternatively, you can also use a dutch oven and cook for about 2 to 3 hours on low heat.

3. When the meat is about 85% complete with the cooking cycle, gently pull it apart with forks, then
allow it to cook for the remaining time in it’s own juices.

4. Cook brown rice according to packet instructions and set it aside.

5. Season to taste with sea salt, pepper. Enjoy with fresh lime, diced tomatoes, jalapeño, sour cream and
cilantro.

6. Enjoy this warm, or even cold the next day served up next to your brown rice.

Keto Options:

Spicy Harissa Grilled Chicken Breast with Kale

Introduction

Your food does NOT have to be boring. Using different types of international spices and seasonings is a
great way to keep your diet interesting.

Ingredients


2 tsp harissa sauce

½ tsp ground cumin

Sea salt (to taste)


¾ tsp coconut oil

1.1 oz (¼ cup) cherry tomatoes

¾ tsp fresh rosemary (Or dried)

½ tbsp greek yogurt

2 tsp tahini

½ lemon (juice only)

1 tbsp olive oil

2.1 oz (3 cups) kale

0.8 oz (¼ cup) walnuts

⅛ tsp red pepper flakes

Steps

1. Set oven to 350°F / 180°C / Gas 4.

2. Season chicken breasts with harissa and cumin. Feel free to use other spices but be careful of too
much sodium.

3. Place a cast iron skillet on medium-high heat and add coconut oil. Sear the chicken breast on both
sides (about 3 to 5 minutes) until brown.

4. Add cherry tomatoes and fresh rosemary to the skillet. Bake in the oven for 15-20 minutes depending
on thickness of chicken breasts.

5. Meanwhile mix the yogurt, tahini, lemon juice and olive oil together in a large bowl. Add the kale and
walnuts, mixing well to ensure each leaf is covered in the nutty tahini dressing.

6. Add the chili flakes, salt & pepper to taste. Then set the kale salad aside for at least 20 minutes to
allow the flavors to come together and the fibres to break down.

Protein 31 Carbs 5g Fats 45g

Shrimp Burgers

Introduction

I cooked these bangin’ shrimp burgers on the Live with Kelly TV show. You’ll LOVE these.

Ingredients

5.9 oz shrimp (raw) (peeled and deveined)

2 tsp olive oil

Fresh cilantro (coriander) (to taste)

½ tsp ground cumin

Sea salt (to taste)


0.2 oz sliced green onion (spring onion)

3 oz (1) portobello mushroom, large

1.1 oz (¼) tomato (sliced)

3.7 oz (¾) avocado (medium)

1 tbsp mayonnaise (full fat)

Steps

1. Add frozen shrimp to a colander and place under running cold water until the large ice crystals break
off and any shrimp that are stuck together separate. Shake off excess water, pat dry and set aside.

2. Set the grill (BBQ) temperature to about 200°F / 100°C. Alternatively, set the oven to 400°F / 200°C /
Gas Mark 6.

3. Add burger ingredients (except for the green onion) to a food processor or blender and pulse until
you make minced shrimp. Once the mince is made, dump it in a bowl then add green onion.

4. Form patties and place them in the fridge for about 20 minutes to set before placing them on the grill.

5. Place the patties on the grill and cook them for about 15-20 minutes, about 8-10 minutes each side. I
personally like to smoke these patties so the temperature should be a little lower so you can cook them
longer.

6. Remove the gills from large portobello mushroom caps, brush them with olive oil and place them on a
grill for about 10-15 minutes. Cut tomato in to thin slices.

7. Place the patties inside the portobello mushroom caps, top with chopped avocado. Add mayonnaise
as a dip or inside the bun. Devour. For meal prep, form the burgers, allow to cool and then wrap in cling
film or foil. If freezing, don't chop the avocado until you are ready to serve.

Plant Based Options:

Healthy Falafel Pitta Gyro

Introduction

This is a street food favorite, but with a twist. Adding tempeh to the mix really boosts the protein while
keeping the same great texture and flavor of these baked bites.

Ingredients

2.5 oz (⅓ cup) chickpeas (garbanzos), low-sodium (drained)

1 tbsp chickpea water (from your canned chickpeas)

1.8 oz (¼ cup) diced red onions

½ tbsp garlic, minced (or paste)

½ tsp ground cumin

2½ tbsp fresh parsley

½ tsp ground coriander (optional)

2.5 oz tempeh

Cooking oil spray

2 tsp apple cider vinegar

1.5 oz (⅔ cup) shredded red cabbage

2.5 oz (1) whole wheat pita bread

0.6 oz (½ cup) spinach (raw)

1 tbsp fresh cilantro (coriander) (chopped)

1 tbsp tahini (or almond butter)

¼ lemon (juice only)

1 tbsp water (warm)

Sea salt (to taste)

Steps

1. Set the oven to 390°F / 180°C / Gas 4.

2. Place half of the stated quantity of chickpeas, together with the chickpea water in a food processor
and blend until smooth.

3. Add the onion, garlic, cumin, parsley and ground coriander. Pulse or blend for an extra 2-3 seconds.

4. Add the tempeh and the remaining chickpeas and pulse again until the mixture begins to come
together. Be careful not to over mix or you will lose all texture.

5. Spray a mini-muffin tray or a flat baking tray with oil. Use your hands to shape spoonfuls of the falafel
mix into balls about the size of ping pong balls.

6. Place the tray in the oven and cook for 20-25 minutes until they have a crust on the outside.

7. Meanwhile, mix the apple cider vingear with the shredded red cabbage and set aside in a container.

8. Mix all of the ingredients for the tahini sauce together in a jar.

9. Once the falafel is cooked you can enjoy right away in a warm pitta with spinach, purple cabbage and
a drizzle of tahinni dressing.

If meal prepping, allow the falafel to cool completely before portioning into meal prep containers
alongside the salad, dressing and pitta.

Herb, Edamame, Squash & Potato Medley

Introduction

Strapped for time? Wrap a bunch of food up in foil and you’ve got yourself a delicious foil meal with very
little effort. No pots, pans or skillets needed!

Ingredients

4.1 oz (120 g) purple potatoes (cut into quarters)

4.1 oz (¾ cup) diced butternut squash

2.9 oz (½ cup) diced bell peppers

5.2 oz (1 cup) edamame or soya beans, frozen

4.1 oz (¾ cup) red kidney beans (low sodium) (drained & rinsed)

½ tbsp olive oil


½ tsp dried oregano

¾ tsp dried thyme

Sea salt (to taste)


½ tbsp balsamic glaze (optional)

Steps

1. Fire up the grill (mine was set to around 330°F or 165°C) or set the oven to 400°F / 200°C / Gas 6.

2. Peel and chop the vegetables. Then add to a bowl the potatoes, butternut squash, bell pepper,
edamame beans and kidney beans.

3. Add olive oil, minced garlic and the rest of the seasonings and mix together.

4. Grab two large sheets of foil, about 10 x 10 inches (25 x 25 cm). Add a serving of the herb veggies and
fold it up to make it airtight. Repeat for each serving.

5. Place on the grill or hot oven and cook for 40 to 45 minutes, or until crisp-tender.

6. Season and garnish with balsamic glaze.

7. For meal prep, open the foil to let cool. Wrap back-up in the foil and store in containers for later. This
recipe can be enjoyed cold but if reheating in the microwave - remember to lose the foil.
Protein 32g Carbs 82g Fats 15g

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Meal

Ideas and Recipes

500 - 530 (keto/plant based options come in at 530) calorie recipes

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