Week 1 Recipes



Week 3 Breakfast Recipes

Morning Mojo: Lemon Ginger Detox

Glass of water (at room temperature)

Juice of ½ lemon

Either:  ½ inch knob ginger root OR pinch of cayenne pepper

 

Instructions:

1. Add the lemon juice to the glass of water. 

2. If adding ginger: finely grate the ginger using a zester, and add the zest to the glass of water. 

3. If adding cayenne pepper:  add a pinch of cayenne to your water. 

Banana Pancakes

1 large ripe banana

2 eggs

½ tsp vanilla extract

¼ tsp ground cinnamon

1/8 tsp baking powder

Fresh fruit (optional)

Instructions:

1. Mash the banana in a medium sized bowl.

2. Add the eggs, baking powder, vanilla, and cinnamon and whisk together with banana.

3. Pour about 2 Tbsp of the batter at a time into fry pan placed over medium-low heat and cook until the bottom appears set (1 to 2 minutes).

4. Flip with a spatula and cook another minute.

5. Serve immediately, topped with fresh fruit or 1Tbsp nut butter.

Avocado Egg Salad

2 Hard-boiled eggs, chopped

1/4 Avocado, diced

1 slice bacon (crumbled)

Juice from ½ a lemon

Sea salt & black pepper to taste

Instructions:

1. Mix together eggs, avocado, bacon, and lemon juice.

2. Sprinkle with salt and pepper.

Ginger Zucchini Bread (8 servings)

1 cup almond flour

1/2 tsp sea salt

2 Tbsp Cinnamon

1 Tbsp ground ginger

2 Tbsp honey

1 tsp ground cloves

1/2 tsp baking soda

1/2 tsp allspice

1/4 tsp nutmeg

1 tsp vanilla

1 zucchini (small, grated)

3 eggs

Instructions

1. Preheat oven to 180 degrees C.

2. Combine the almond flour, salt, baking soda, and spices in a bowl.

3. In a separate bowl, mix the remaining ingredients. Whisk well and add to the dry.

4. Brush a loaf pan with coconut oil or cooking spray.

5. Pour the batter into the pan and bake for 40 to 50 minutes, until a toothpick inserted in the center comes out clean. Allow to cool before slicing.

Pan-Poached Eggs with Spinach and Kale

2 Tbsp olive oil

1 cup kale, thinly chopped

2 cups spinach leaves

2 eggs

Salt and freshly ground pepper, to taste

Instructions:

1. Heat the oil in a small pan. Add the kale and sauté until tender, about 3 minutes.

2. Add the spinach. Stir gently and cook until slightly wilted.

3. Move the mixture in the pan to create two small wells. Crack an egg into each well.

4. Add salt and pepper as desired and cover until desired doneness, 3 to 6 minutes.

Vanilla Almond Smoothie

Blend: 1 Tbsp almond butter, 1/2 c spinach, 1 Tbsp flax/chia seeds, 2 scoops vanilla protein

powder, 1 cup unsweetened coconut or almond milk, and ice.

Week 3 Snack Recipes

Roast Beef and Cucumber Roll Ups

2 slices deli roast beef

Homemade mayo (in lunch recipes)

Cucumber sliced

Instructions:

1. Spread mayo on roast beef.

2. Layer with cucumber and roll-up.

Week 3 Lunch Recipes

Cauliflower & Chicken Soup (6 servings)

1 bag cauliflower (steamed or roasted, about 3-4 cup)

3 Tbsp coconut oil, melted

4 cup leeks, thinly sliced

3 Tbsp garlic, minced

3 cup mushrooms

1 tsp thyme, dried

3 ¼ cup bone broth or chicken broth

2 cup coconut milk

2 c up chicken, cooked and shredded

Salt & pepper to taste

Instructions:

1. Melt 2 Tbsp coconut oil in a large soup pot.

2. Add in garlic and sliced leeks. Sauté until translucent. If the leeks begin to burn, feel free to add 1/4 c of water.

3. Once the leeks are almost done, add in thyme. Mix well.

4. Add broth, roasted or steamed cauliflower, and coconut milk. Bring to a light simmer.

5. Using either a regular blender or an immersion blender, blend several cups of the soup until it’s smooth or until it reaches your desired consistency.

6. Add the mushrooms and the chicken. Heat the soup through.

7. Add salt and pepper to taste.

Chicken Salad Wraps

2 cups cooked, chopped chicken breast

2 ribs celery, chopped

1 small apple, chopped

2 spring onions, chopped

1/4 c chopped almonds

4 Tbsp homemade mayonnaise (below)

Salt and pepper to taste

1/8 tsp paprika

White cabbage leaves

Shredded carrot

Instructions

1. In a medium sized mixing bowl, combine the chicken, celery, apple, spring onions, almonds, and mayonaise .

2. Season to taste with salt, pepper and paprika.

3. Serve with napa cabbage leaves and shredded carrot

Homemade Mayo

2 egg yolks

1 cuo of olive oil

1 tsp Dijon

4 tsp fresh lemon juice

1 pinch of salt

Instructions:

1. Place the egg yolks, 1 tsp of the lemon juice, the mustard and the pinch of salt in the bowl of your food processor or blender.

2. Start blending everything together and then start slowly drizzling the oil in.

3. Continue pouring in the oil slowly, but steadily.

4. Your mayonnaise should be quite thick when all the oil is incorporated and you can then add the remaining lemon juice and blend it in with the mayonnaise.

Pan- Poached Eggs with Spinach and Kale

2 Tbsp olive oil

1 cup kale, thinly chopped

2 c up spinach leaves

Salt and freshly ground pepper, to taste

2 eggs

Instructions:

1. Heat the oil in a small pan. Add the kale and sauté until tender, about 3 minutes.

2. Add the spinach. Stir gently and cook until slightly wilted.

3. Move the mixture in the pan to create two small wells. Crack an egg into each well.

4. Add salt and pepper as desired and cover until desired doneness, 3 to 6 minutes.

Chicken Fajitas in Cabbage Leaves

Leftover chicken fajita meat

Toppings such as diced tomato, salsa, shredded lettuce, chopped cilantro…

Instructions:

1. Wrap chicken and topping in cabbage leaves.

2. Heat if preferred warm.

Week 3 Dinner Recipes

Steak and Vegetable Stir-Fry

2 Tbsp sesame oil

1 clove garlic

1 tsp ginger, minced

500g steak, sliced

2 cups cabbage, shredded

1/2 c carrot, shredded

2 cups broccoli florets

2 green onions, sliced

1 lime, juiced

Instructions

1. Heat the oil in a large fry pan or wok.

2. Add the green onions, garlic, and ginger and cook for 1 minute.

3. Add the steak, cook until browned and remove from pan.

4. Add vegetables to pan and cook, stirring until veggies are tender.

5. Add the steak back to the pan and add the lime juice.

6. Cook until heated through and serve.

Zucchini Noodles

1 medium zucchini (make sure they’re firm, not overripe), spiralized

1 Tbsp olive oil

Instructions:

1. Place a pan over medium-high heat, add olive oil, and once the pan is hot (flick water in, it should sizzle), add in the zucchini noodles.

2. Toss the zucchini noodles lightly with pasta tongs and cook for for 3-5 minutes or until al dente – don’t let the noodles cook for longer or else they’ll wilt and look lifeless.

3. Just keep tossing so that all zucchini noodles hit the bottom of the hot pan and cook through

Chicken Fajitas in Cabbage Leaves

2 tablespoons olive oil

1 medium onion, sliced

1 red capsicum, sliced

1 green capsicum, sliced

Sea salt and freshly ground pepper

700g to 1kg boneless, skinless chicken, sliced thinly

1 tsp cumin

1 tsp garlic powder

1 tsp dried oregano

Cabbage leaves to wrap in

Toppings such as diced tomato, salsa, shredded lettuce, chopped coriander

Instructions:

1. In a large nonstick pan, heat the oil.

2. Add the onion and sauté for 5 minutes.

3. Add the capsicums to the pan and cook for another 5 to 7 minutes until the vegetables are tender. Season to taste with salt and pepper.

4. Remove the vegetables to a dish and cover to keep warm.

5. Add the chicken to the pan and season with the cumin, garlic, powder, and oregano. Cook until done, tossing frequently, about 5 minutes.

6. Add the vegetables back to the pan.

7. Adjust the seasonings and serve in cabbage leaves

Lemon Roasted Chicken

4 boneless skinless chicken breasts

5 garlic cloves, minced

½ c of chicken stock

Zest from 1 lemon

Juice from 1 lemon

2 to 3 sprigs of fresh thyme

1 lemon, cut into 4 wedges

Sea salt and freshly ground black pepper to taste

Instructions:

1. Preheat your oven to 200 degrees C.

2. Season the chicken breasts on each side with sea salt and black pepper.

3. Place the chicken breasts in a baking dish and add the minced garlic, chicken stock, lemon zest, lemon juice, and thyme sprigs.

4. Place in the oven and cook for 30 to 40 minutes, until the chicken is cooked through, basting one or twice during the process.

5. Serve warm with lemon wedges.

Prawn and Walnut Stir-Fry (4 servings)

2 Tbsp coconut oil

1 Tbsp honey

2 Tbsp coconut aminos

2 cloves garlic, minced

700g Raw prawns, peeled and deveined

1/4 cup walnut halves

1 head cauliflower, processed in a food processor to the size of rice

4 green onions, sliced

1 spaghetti squash, cooked

Instructions:

1. Preheat oven to 190 degrees C.

2. Cut the spaghetti squash in two and, using a spoon, remove the seeds and stringy bits until the middle part is clean. Place in the oven, cut side down and on a baking sheet. Bake 30 to 40 minutes or until the flesh of the squash is easily scraped off.

3. While squash is cooking, heat 1Tbsp oil in a large pan over medium heat.

4. Add the green onions and cook for a minute. Add the garlic, stir, and add the shrimp.

5. Cook until Prawn starts to turn pink and add the coconut amino’s and honey.

6. Stir and remove prawns from pan.

7. Add the walnuts and cook for about 2 minutes until toasted. Remove from pan.

8. Add the remaining oil and cauliflower to the pan and stir. Cook for about 5 minutes, until softened.

9. Add the shrimp and walnuts back to the pan and cook until heated through.

Ground Beef Broccoli Slaw (5 servings)

1 Tbsp coconut oil

1 pack mushrooms diced

1 bag of broccoli slaw

1 onion diced

3-4 garlic cloves minced

1kg minced beef

Handful of spinach

3-4 tbsp coconut aminos

1 tsp salt and dash of pepper

Instructions

1. Heat oil in large pan.

2. Add in mushrooms and cook for 4-5 minutes.

3. Add in onions, then broccoli slaw and garlic.

4. Mix well while it’s cooking for about 5 minutes. Remove from heat and set aside.

5. In another large pan cook minced beef until brown.

6. Mix beef and slaw together in one of the pans, and add spinach, salt, pepper, and coconut aminos.

7. Let cook for a few more minutes on low while the flavors meld, then enjoy!

Roasted Sweet Potatoes (4 servings)

2 sweet potatoes, cubed

1-2 Tbsp, coconut

Salt & pepper

Oregano or rosemary (optional)

Instructions:

1. Preheat oven to 200 degrees C.

2. Place cubed potatoes on a cookie sheet.

3. Drizzle with oil and sprinkle with seasonings. Stir.

4. Cook for 15-20 minutes or until tender.

5. Can broil potatoes for a couple minutes at the end to make more crispy.

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