Leah Itsines Bare Meat Recipes PDF

BARE
RECIPES
Welcome to the fun part! Here you will find all your recipes for the BARE Guide.
These recipes have been divided into Breakfasts, Snacks and Main Meals across
both Model 1 and Model 2 for your convenience.
Print this document to have a hard copy with you in the kitchen!
NUT GLUTEN DAIRY VEGGIE

FREE FREE FREE
This is This is This is FREE This is

FREE from FREE from from Dairy. Vegetarian.
Nuts. Gluten.
@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 1

RECIPES - MODEL 1
Click on any recipe to link to the page.
BREAKFAST MAINS
Apple and Apricot Overnight Oats 5 Baked Fish with Parmesan Crust 39
Banana and Berry Pancakes 6 Beef Burger 40
Banana and Walnut Toast 7 Beef Burrito Bowl 41
Blueberry Parfait 8 Beef Curry 42
Choc Raspberry Overnight Oats 9 Chicken Chipotle Salad 43
Frozen Berry Bowl 10 Chicken Parmigiana 44
Green Smoothie 11 Chicken Satay Skewers 45
Mango Kiwi Smoothie 12 Chicken Tikka Masala 46
Maple Pancakes 13 Chicken Yiros 47
Porridge with Pear 14 Curried Chickpea and Lentil Patties 48
Snickers Overnight Oats 15 Dahl 49
Snickers Smoothie 16 Fish Tacos 50
Toast with Ricotta and Strawberries 17 Green Oregano Chicken 51
Vanilla and Berry Overnight Oats 18 Grilled Pork and Broccoli 52
Hokkien Noodle Stirfry 53
SNACKS 54
Lamb Curry
Avocado and Egg Bagel 20
Lamb Yiros 55
Avocado Brownie 21
Lentil Soup 56
Bacon Pinwheels 22
Mediterranean Pizza 57
Beetroot Hummus on Toast 23
Moroccan Chicken and Couscous Salad 58
Chicken Cold Rolls 24 59
Pepper Steak
Cream Cheese and Turkey Crisp Bread 25 60
Salmon Laksa
Grazing Platter 26 61
Salmon Patties with Quinoa Salad
Loaded Guac and Pita Chips 27 62
Sweet Potato Pot Pies
Mini Pizza Pockets 28 63
Thai Chicken Patties
Pita Chips and Tzatziki 29 64
Tuna Greek Salad
Quinoa and Zucchini Loaf 30 65
Tuna Pasta Bake
Ricotta, Tomato and Ham Crispbread 31 66
Yellow Fish Curry
Savoury Muffins 32 67
Zucchini and Sweet Potato Slice
Smoked Salmon Bagel 33
Spinach, Ricotta and Chicken Pastries 34 DIPS AND SAUCES
Tzatziki 130-
Sweet Potato & Black Bean ‘Sausage’ Rolls 35 Napoletana 132
36 Pesto
Tuna and Cream Cheese Crisp Bread
Hummus
Zucchini Fritters 37 Beetroot Hummus

RECIPES - MODEL 2
Click on any recipe to link to the page.
BREAKFAST MAINS
Bacon and Eggs 69 Asian Rice Noodle Salad 102
Baked Beans with Eggs 70 Beef and Barley Stew 103
Breakfast Bruschetta 71 Beef and Black Bean Chilli Con Carne 104
Egg and Chorizo Shakshuka 72 Beef and Soba Noodle Broth 105
English Muffin with Beetroot Hummus 73 Beef Bolognese 106
Ham and Asparagus Frittata 74 Beef Taco 107
Huevos Rancheros 75 Chicken and Mushroom Pasta 108
Leah’s Greek Breakfast 76 Chicken and Veggie Pasta 109
Mushrooms on Toast 77 Chicken Lettuce Cups 110
Pumpkin and Bacon Muffins 78 Chicken Pesto Pasta 111
Pumpkin and Chickpea Smash 79 Chicken, Veg and Buckwheat Pasta 112
Pumpkin Spiced Muffins 80 Fish Burger 113
Salmon, Poached Egg and Asparagus 81 Garlic and Chilli Prawn Pasta 114
Zucchini Eggy Muffins 82 Honey Salmon 115
Honey Soy Chicken Bake 116
SNACKS
Lentil and Quinoa Stirfry 117
Apple and Fennel Soup 84
Lentil Pesto Pasta 118
Apple and Nut Butter 85
Meatballs and Rice 119
Apple and Nut Butter Rounds 86
Mediterranean Stuffed Chicken 120
Apricot Almond Bliss Balls 87
Pan Fried Fish with Tabouli 121
Banana and Blueberry Loaf 88
Pork and Noodle Salad 122
Banana and Date Muffins 89
Quinoa Stuffed Vegetables 123
Banana Nice-cream 90
Salmon and Soba Noodle Salad 124
Carrot Cake Bliss Balls 91
Sesame Soy Beef Bowl 125
Choc Cashew Smoothie 92
Spicy Chicken Bowls 126
Fruit and Nut Loaf 93
Tuna Poke Bowl 127
Fruit and Nut Slice 94
Vegetable Pad Thai 128
Honey and Cinnamon Chickpeas 95
Vegetarian Nachos 129
Peanut Butter Ice-Blocks 96
Peanut Butter, Date and Ginger Cookies 97 DIPS AND SAUCES
Proscuitto Wrapped Pears 98 Tzatziki 130-
Napoletana 132
Roasted Trail Mix 99 Pesto
Hummus
Seed and Fruit Crispbread 100 Beetroot hummus

BREAKFAST
MODEL 1

APPLE AND APRICOT OATS
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • This can be eaten cold OR warm! To warm,
Fridge Time: Overnight pop in a microwave for 90 seconds, or on
the stove top for 2 minutes.
VEGGIE
Ingredients:
½ cup rolled oats

4 dried apricots, diced
¼ cup natural Greek yoghurt
½ cup milk
1 teaspoon maple syrup
Sprinkle of ground cinnamon
1 apple, grated (green or red)
Directions:
1. Place oats, apricot, yoghurt, milk, maple syrup and cinnamon into a bowl and mix
thoroughly. Cover bowl with plastic wrap or a lid and place into fridge overnight.
2. In the morning, top with grated apple.

BANANA BERRY PANCAKES
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • Swap out the berries for 1 medium banana.
Cook time: 10 minutes Swap honey for 1 tablespoon of maple syrup.
VEGGIE
Ingredients: • If this recipe is too runny, add more flour until
it becomes pancake consistency.
¾ cup natural Greek yoghurt
1 small banana, mashed
1 cup blueberries
½ teaspoon vanilla extract
½ cup plain flour
Olive oil, for cooking
1 tablespoon honey
Directions:
1. In a large mixing bowl, combine yoghurt, banana, vanilla extract, flour and half the
blueberries. Mix well to form a batter. If you have the time, leave the mixture to set for
15 minutes in the fridge.
2. Heat oil in a small non-stick frying pan over a medium heat. Ladle in the pancake batter
(to however big you like your pancakes!) and cook for 1–2 minutes. When you see
bubbles forming on one side, it’s ready to flip!
3. Flip and cook for a further minute.
4. Stack on a plate and top with remaining berries and a drizzle of honey.

BANANA AND WALNUT TOAST
VEGGIE
Serves: 1 TIP:
Prep time: 5 minutes • Top with strawberries or blueberries for a
Cook time: 2-4 minutes different fruit!
Ingredients:
2 slices bread
½ cup ricotta cheese
1 large banana, peeled and sliced thinly
10g walnuts, lightly crushed
2 teaspoons honey
Directions:
1. Toast bread and smear ricotta over the top.

2. Stack with banana and walnuts. Drizzle with honey.

BLUEBERRY PARFAIT
Serves: 1 TIP:
VEGGIE
Prep time: 15 minutes • For a gluten free option, swap out the oats for
Cook Time: 10 minutes a gluten free alternative like quinoa flakes.
• Low on time? Instead of cooking the

Ingredients: blueberries, you could layer with fresh fruit.
2 cups blueberries, fresh or frozen

2 teaspoons honey
1 cup natural Greek yoghurt
½ cup rolled oats, toasted
10g raw unsalted nuts
Directions:
1. In a non-stick frying pan, heat blueberries over a medium heat. Add honey and cook for
10 minutes, or until mixture begins to soften and thicken, stirring constantly.
2. In a mason jar, layer yoghurt, berries and toasted oats. Repeat layering until you reach
the top of the jar. This way, every spoonful has all three flavours! Sprinkle nuts over the
top.

CHOC RASPBERRY
OVERNIGHT OATS
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • This can be eaten cold or hot! To warm, pop
Fridge Time: Overnight in microwave for 90 seconds, or heat on
stovetop for 2 minutes.
VEGGIE
Ingredients:
• These are best prepeared the night before,
½ cup rolled oats but if you like to meal prep these can be
DAIRY
1 small banana made 3-4 days in advance. Store in an air-
FREE
1 cup milk tight container in the refrigerator.
1 teaspoon cacao powder
1 teaspoon desiccated coconut
5 raspberries, fresh
Directions:
1. Place oats in a mixing bowl.

2. In a blender, add banana, milk, cacao and coconut and blend until mixture is a smooth
consistency. Pour mixture over oats and give it a good mix! Place in fridge overnight.
3. In the morning, top with berries.

FROZEN BERRY BOWL
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • If you don’t like strawberries, just swap
Cook Time: 2 minutes for another fruit!
VEGGIE
Ingredients:
1 small frozen banana

1 cup frozen strawberries
3/4 cup natural Greek yoghurt
1 teaspoon honey
½ cup rolled oats
1 small fresh banana
Directions:
1. Place frozen banana, frozen strawberries, yoghurt, honey, milk and half the oats in a
food processor and blend until smooth.
2. In a small non-stick pan, add remaining oats and cook over a medium heat for 2-3
minutes, or until lightly toasted.
3. Transfer berry mixture to a bowl and top with toasted oats and fresh banana.

GREEN SMOOTHIE
DAIRY
Serves: 1 TIP:
FREE Prep time: 2 minutes • For a smoother texture, blend the oats
first to a powder consistency and then
add the remaining ingredients.
NUT
FREE
Ingredients:
VEGGIE
½ small fresh mango (or ½ cup frozen mango)
1 cup coconut milk
1 cup baby spinach
Handful of mint leaves
1 medium banana
Handful of ice
½ cup oats
Directions:
1. Place all ingredients in a blender and blend to a smooth consistency.

MANGO AND KIWI SMOOTHIE
Serves: 1 TIP:
VEGGIE
Prep time: 5 minutes • For a smoother texture, blend the oats first to
a powder consistency and then add the
remaining ingredients.
Ingredients:
• If you’d like a runnier smoothie, swap the
½ medium frozen mango
yoghurt for a milk of your choice.
1 cup natural Greek yoghurt
1 kiwi fruit, sliced thinly
½ cup rolled oats
2 teaspoons honey
10g walnuts
Directions:
1. Place all ingredients in a high-powered blender and blend to your desired consistency.

MAPLE PANCAKES
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • To make this recipe gluten free, swap
Cook Time: 5-10 minutes out flour for almond meal or any type of
nut meal.
VEGGIE
Ingredients: • If you have the time, leave the mixture

to set for 15 minutes in the fridge. If it is
1 medium overipe banana, mashed too runny, add a little more flour until it
½ cup plain flour reaches desired consistency.
½ cup milk
1 tablespoon maple syrup Serve with:
½ teaspoon baking powder
1 teaspoon vanilla extract 2 tablespoons natural Greek yoghurt
Pinch of ground cinnamon 1 medium banana, sliced thinly
Olive oil, for cooking 1 tablespoon maple syrup
Directions:
1. In a large mixing bowl, place banana, flour, milk, maple syrup, baking powder, vanilla
extract and cinnamon. Mix well until it forms a pancake-batter consistency.
2. Spray a large non-stick frying pan with a small amount of olive oil (or melt 1 teaspoon
butter) and heat over a medium heat. Using a soup ladle, pour batter into the pan (to
the size you want the pancakes!) and leave to cook for 2–3 minutes or until you see
bubbles beginning to form on the top.
3. Flip and cook for a further 1 minute, then remove from the pan. Cook the remaining
batter in batches.
4. Serve topped with yoghurt, banana and drizzle with maple syrup.

PORRIDGE WITH PEAR
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • To make this a vegan version, swap milk for a
Cook Time: 10 minutes plant based milk of your choice.
VEGGIE
Ingredients:
2 medium pears
½ cup rolled oats
1 cup milk
½ teaspoon ground cinnamon
Directions:
1. Grate one pear and slice the other thinly.

2. In a small saucepan over a low heat, cook the grated pear for 4–5 minutes, or until
softened.
3. Add oats, milk and cinnamon and cook for 5 minutes, or until your desired consistency
is reached.
4. Place cooked oat mixture in a bowl and serve with sliced pear.

SNICKERS OVERNIGHT OATS
Serves: 1 TIP:
VEGGIE
Prep time: 5 minutes • This can be eaten cold or hot! To warm, pop
Ingredients:
• These are best prepeared the night before,
but if you like to meal prep these can be
½ cup rolled oats
made 3-4 days in advance. Store in an
1 cup milk
airtight container in the refrigerator.
1 small banana, mashed
¼ teaspoon ground cinnamon
• Swap dates for any other dried fruit.
1 teaspoon smooth peanut butter
1 teaspoon honey
2 fresh Medjool dates, pitted and chopped finely
Directions:
1. Combine oats, milk, banana, cinnamon, peanut butter, cacao, honey and mix well.
2. Pour into a bowl, sprinkle dates on top and place in fridge overnight.

SNICKERS SMOOTHIE
Serves: 1 TIP:
VEGGIE
Prep time: 5 minutes • If you don’t like peanut butter, use another nut
Cook Time: 2 minutes butter of your choice, such as almond, cashew
or macadamia.
• For a smoother texture, blend the oats first to
Ingredients: a powder consistency and then add the
remaining ingredients.
1 medium banana
1 cup milk
2 teaspoons peanut butter
2 Medjool dates, pitted
½ cup rolled oats
Small sprinkle of chia seeds
Directions:
1. Place everything, except the chia seeds, in a blender and blend to your desired
consistency. Sprinkle chia seeds ontop.

TOAST WITH RICOTTA AND
STRAWBERRIES
VEGGIE
Serves: 1 TIP:
Prep time: 5 minutes • You can serve with any fruit as a topper!
Cook time: 2 - 5 minutes Blueberries, raspberries...any of these
taste delicious!
NUT
FREE Ingredients:
2 slices bread
½ cup ricotta cheese
1½ cups strawberries, sliced
1 teaspoon honey
3–4 basil leaves
Directions:
1. Toast the bread to your desired toastiness.

2. Smear ricotta over toast and top with strawberries.
3. Drizzle honey on top and sprinkle basil leaves over.

VANILLA AND BERRY
OVERNIGHT OATS
Serves: 1 TIP:
VEGGIE
Prep time: 5 minutes • This can be eaten cold or hot! To warm, pop
NUT
FREE
Ingredients:
• These are best prepared the night before, but
½ cup rolled oats if you like to meal prep these can be made
½ cup milk 3-4 days in advance. Store in an airtight
Sprinkle of ground cinnamon container in the refrigerator.
¼ cup natural Greek yoghurt
1 cup mixed berries, fresh or frozen • Swap dates for any other dried fruit.
¼ teaspoon vanilla extract
Toppings:
1 cup blueberries or strawberries, fresh or frozen
1 teaspoon desiccated coconut
1 teaspoon chia seeds
Directions:
1. Place milk, cinnamon, yoghurt, frozen mixed berries and vanilla extract in a blender and
pulse until combined.
2. Pour the mixture over the oats and top with fresh blueberries or strawberries, coconut
and chia seeds. Refrigerate overnight.
3. Enjoy for breakfast the next morning.

SNACKS
MODEL 1

AVOCADO AND EGG BAGEL
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • If you don’t have hot sauce but still like
the heat, swap for chilli flakes!
Ingredients: • Swap bagel for a slice of toasted bread.
VEGGIE
1 small egg
½ bagel
¼ avocado, mashed
10g feta cheese
1 teaspoon sriracha or any hot sauce
Salt and pepper, to taste
Directions:
1. Boil egg for 8–10 minutes for hard-boiled, or until cooked to your liking. Peel and slice
thinly.
2. Toast bagel and smear avocado on top. Top with sliced egg, feta, hot sauce, salt and
pepper.

AVOCADO BROWNIE
DAIRY Makes: 8 (2 slices is one serve)
FREE Prep time: 10 minutes • TIPS:
•
Cook Time: 30 minutes • If you don’t like pumpkin, substitute for sweet
potato!
VEGGIE • Make sure you only lightly steam the
Ingredients: pumpkin (if it becomes too wet, that could
make the mixture runny).
½ cup pumpkin, diced • Allow brownie to cool before taking it out of
90g peanut butter the container. This will allow it to set (if its too
1 cup rolled oats hot, it can fall apart!)
1/4 cup coconut flour For something a little sweeter, serve with
½ medium avocado, mashed youghurt and fresh berries.
1 cup coconut milk (canned)
3 tablespoons maple syrup
1 teaspoon vanilla extract
2-3 tablespoons cacao powder
Directions:
1. Preheat oven to 180°C/350°F.

2. Steam pumpkin over a saucepan of simmering water until tender, then mash in a large
bowl.
3. Add peanut butter, oats, coconut flour, avocado, coconut milk, maple syrup, vanilla
extract and cacao powder. Mix together until combined.
4. Pour mixture into a lined baking tray and bake for 30 minutes, or until cooked through.
5. Slice and store in the fridge (or freeze).

BACON PINWHEELS
Makes: 8 (2 is one serve) • • TIPS:
NUT
FREE Prep time: 5 minutes • Make sure to leave the bacon mixture to cool
Cook Time: 35 minutes completly before placing it onto the pastry
(otherwise it’ll melt it).
• Ensure your puff pastry is only sligtly defrosted,
Ingredients: It’s easier to roll and slice when firmer.
Olive oil, for cooking ½ red onion, diced

1 garlic clove, crushed ½ cup baby spinach
1 spring onion, finely sliced 1 egg
1 small red capsicum, finely diced 40g mozzarella cheese
160g bacon rashers, diced Salt and pepper, to taste
1 tablespoon parsley, finely chopped 1 sheet puff pastry, thawed
1 teaspoon Worcestershire sauce
Directions:
1. Preheat oven to 180°C/350°F and line a baking tray with baking paper.
2. In a large non-stick frying pan, heat olive oil over a medium–high heat. Add garlic,
spring onion, capsicum, bacon, parsley, Worcestershire sauce, red onion and baby
spinach. Cook for 6–7 minutes.
3. Transfer mixture to a plate and allow to completely cool.
4. In a large bowl, combine egg, cheese, cooled bacon mix, salt and pepper and mix well.
5. Spoon mixture over puff pastry sheet and spread out evenly from edge to edge.
6. Roll up from one end to the other, wrapping as tightly as you can.
7. Cut the roll into 8 rounds and place onto lined baking tray.
8. Bake for 25 minutes or until golden brown.

BEETROOT HUMMUS ON TOAST
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • Hummus is a delicious high-fibre snack.
Prep time: 40 minutes (to prepare the Adding extra veggies like beetroot or
Beetroot Hummus) roasted sweet potato is great for flavour, but
VEGGIE also amazing for sneaking in more veg!
Ingredients:
1 slice bread, toasted

2 tablespoons beetroot hummus (See page 131)
½ cup rocket
10g feta cheese
Directions:
1. Smear beetroot hummus over toast and top with rocket and feta.

CHICKEN COLD ROLLS
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • If you’d like more veggies, feel free to add
Cook Time: 15 minutes them! The more colour, the better
GLUTEN
FREE Ingredients:
Peanut Hoisin Dipping Sauce (Serves 3)
3 round rice paper sheets
1 tablespoon peanut butter
½ cup vermicelli noodles, cooked (20g uncooked)
1 tablespoon hoisin sauce
¼ small carrot, cut into matchsticks
1 tablespoon coconut milk, canned
¼ small cucumber, cut into matchsticks
1 garlic clove, crushed
¼ red capsicum, cut into matchsticks
Juice of ½ lime
60g rotisserie chicken, cooked
1 teaspoon maple syrup
1 tablespoon coriander, roughly chopped
1 teaspoon sriracha or other hot sauce
3–4 mint leaves, roughly chopped
Warm water to thin, gradually add
Directions:
1. Place all the dipping sauce ingredients in a bowl and mix well. Gradually add warm
water to thin, until a sauce consistency is reached.
2. Submerge one round rice paper sheet in warm water for a few seconds and place onto
a plastic chopping board.
3. Place a small amount of noodles, carrot, cucumber, capsicum, chicken, coriander and
mint on the bottom half of the sheet.
4. Begin to roll, keeping everything tightly inside. Once you get halfway, fold in the sides
while continuing to roll. (Keeping a very tight grip is super important because they can
fall apart easily.)
5. Dip the rolls into the peanut hoisin and eat!

CREAM CHEESE AND TURKEY
CRISPBREAD
NUT
FREE
Serves: 1 TIP:
Prep time: 5 minutes • Swap turkey for ham if you would like a different
protein.This also works with shredded chicken!
Ingredients:
3 teaspoons reduced-fat cream cheese

3 crispbreads
60g shaved turkey
½ cucumber, peeled into ribbions
½ cup rocket
3 Kalamata olives, pitted and halved
Directions:
1. Smear the cream cheese onto the crispbreads and top with turkey, cucumber, rocket
and Kalamata olives.
2. Season with salt and pepper, to taste.

GRAZING PLATTER
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • Swap ham for some nuts as a protein! This
is a great way of enjoying an assortment
of healthy and delicious nibbles! This is my
favourite type of snack.
Ingredients:
2 tablespoons of tzatziki, (See page 131)

10 small water crackers or pita chips
1 small cucumber, quartered
50g ham off the bone
4 cherry tomatoes, halved
Directions:
1. Arrange all ingredients on a small platter or bowl and enjoy.

LOADED GUAC WITH PITA CHIPS
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • Spice up your pita bread! Once oiled,
Cook Time: 5 minutes season with a little salt and dried
oregano before placing into the oven!
VEGGIE Ingredients:

1 small pita bread
¼ avocado, mashed
¼ red onion, finely diced
1 small tomato, diced
Lemon, to taste
1 small garlic clove, crushed
10g feta cheese, crumbled
20g pepitas (pumpkin seeds)
1 teaspoon coriander, chopped
Directions:

2. Brush both sides of pita bread with a little olive oil and place in oven for 5-10 minutes
or until crispy.
3. In a small bowl, gently combine avocado, red onion, tomato, lemon juice, garlic, feta,
salt, pepper, seeds and coriander.
4. Break apart the pita chips and dip into the guac!

MINI PIZZA POCKETS
NUT Serves: 1 TIP:
FREE Prep time: 15 minutes • Swap turkey for ham if you would like a
Cook Time: 10 - 12 minutes different protein. This also works with
shredded chicken!
Ingredients:
1 small pita pocket

1 tablespoon Napoletana sauce (See page 131))
10g mozzarella cheese
3–4 basil leaves
Sprinkle of dried oregano
Sprinkle of chilli flakes (optional)
Directions:

2. Spread pita with the sauce and top with ham, cheese, cherry tomatoes, basil, oregano
and chilli flakes, if using.
3. Bake for 10 minutes or until cooked to your liking!

PITA CHIPS WITH TZATZIKI
Serves: 1 TIP:
VEGGIE
Prep time: 2 minutes • If you like chilli, flavour your pita with a
Cook time: 5 minutes pinch of chilli flakes too.
Ingredients:
1 small pita bread

10g dukkah
10g sesame seeds
2 tablespoons tzatziki, (See page 131)
Directions:

2. Brush both sides of the pita bread with olive oil and sprinkle with dukkah and sesame
seeds.
3. Place into the oven for 5-10 minutes or until crispy.
4. Break apart the pita chips and dip into tzatziki!

QUINOA AND ZUCCHINI LOAF
NUT Makes: 8 (1 loaf is 1 serve) TIP: :
FREE Prep time: 2 minutes • Swap quinoa for basmati rice for a
Cook time: 25 minutes different option.
GLUTEN • If you think your carrot and zucchini are

FREE Ingredients: too watery, use a muslin cloth (or just your
hands!) to squeeze out the excess water.
4 cups quinoa, cooked (280g uncooked)
2 large zucchini, grated
1 large carrot, grated
130g ham off the bone, sliced thinly
2 tablespoons basil, chopped
8 small eggs, whisked
80g feta cheese, crumbled
Salt and pepper to taste
Directions:

2. Cook quinoa according to packet instructions.
3. In a large mixing bowl, add zucchini, carrot, ham, salt, pepper, basil and eggs. Mix until
combined well. Add cooked quinoa and mix thoroughly.
4. In a mini loaf tin (see above image) divide the mixture evenly. If you do not have a mini
loaf tin, use a large muffin tin.
5. Sprinkle feta over the top and place in the oven for 20 minutes, or until lightly golden.
6. These muffins can be frozen for a quick grab-and-go breakfast.

RICOTTA, TOMATO AND HAM
CRISPBREAD
NUT
Serves: 1 TIP:
FREE Prep time: 5 minutes • To make this recipe gluten free, choose a
gluten free crispbread.
• Swap ham for another protein like
Ingredients:
turkey or shredded chicken.
2 tablespoons ricotta
3 crispbreads
1 medium tomato, sliced thinly
10g alfalfa sprouts
Directions:
1. Smear ricotta over crispbreads and top with leg ham, tomato, alfalfa sprouts, salt and
pepper

SAVOURY MUFFINS
Makes: 6 (1 muffin is 1 serve) TIP:
Prep time: 10 minutes • These freeze well! Freeze the remaining muffins
Cook Time: 25-30 minutes for a quick and easy snack
• Use a large muffin tin when making these.
Ingredients:
1½ cups self-raising flour

1 teaspoon baking powder
1 teaspoon salt
2 teaspoons caster sugar
¾ cup milk
2 eggs
60g feta
1 tablespoon Pesto (See page 131)
40g pine nuts
3 tablespoons ground flaxseed
10 basil leaves, finely chopped
Olive oil spray
Directions:
1. Preheat oven to 180C/350F and spray a 6 hole muffin tin with olive oil spray.
2. Place flour, baking powder, salt and sugar in a large bowl and mix well.
3. Make a well in the flour mixture and add all the remaining ingredients, mixing to combine.
4. Spoon mixture into the muffin tray and bake for 25 minutes, or until lightly golden.

SMOKED SALMON BAGEL
NUT Serves: 1 TIP:
FREE Prep time: 10 minutes • Swap bagel for a slice of toast if you prefer!
Ingredients:
½ regular bagel
10g cream cheese
75g smoked salmon
½ small red onion, sliced thinly
1 teaspoon capers
Directions:
1. Toast bagel and smear cream cheese on top.

2. Top with salmon, red onion and capers.

SPINACH, RICOTTA AND
CHICKEN FILO PASTRIES
NUT Makes: 2 (1 is one serve) TIP:
FREE Prep time: 10 minutes • Make this recipe in bulk! Freeze and
Cook time: 30 minutes cook from frozen when you need them.
Freezes well: Yes • If you need a visual on how to fold,
YouTube “flag fold” for reference.
Ingredients:
3 spring onions, sliced finely
2 sheets filo pastry, halved lengthways 1 egg
Olive oil, for brushing 30g ricotta cheese
1 cup baby spinach 30g feta cheese
½ small brown onion, diced finely 80g roast chicken, chopped finely
Directions: Sprinkle of sesame seeds (optional)
2. Lay two pieces of filo on a clean workspace and lightly brush all over with olive oil. Lay
another piece of filo on top. Slice the filo lengthwise down the middle.
3. Place baby spinach in a small bowl and pour boiling water over the top. Leave for 1
minute and then drain and squeeze out any excess water.
4. Place spinach, brown onion, spring onion, egg, ricotta, feta, chicken and garlic in a large
mixing bowl and mix well. Season with salt and pepper.
5. Divide the mixture into two and place onto the bottom of each piece of filo.
6. Fold one edge over to form a triangle. Continue to fold, keeping the triangle shape until
fully enclosed and you have reached the other end of the strip. Repeat with remaining
filling and sheet.
7. Place on lined tray and brush with olive oil. If you are using, sprinkle with sesame
seeds.
8. Bake for 30 minutes or until lightly browned.
SWEET POTATO AND BLACK BEAN
SAUSAGE ROLLS
Makes: 12 rolls, 2 rolls is one serve TIP:
VEGGIE
Prep time: 10 minutes • An easy swap for sweet potato is pumpkin!
Cook Time: 40 minutes Both work incredibly.
Ingredients: 2 tablespoons finely chopped coriander

½ cup instant oats
225g sweet potato, diced Salt and pepper, to taste
Olive oil, for cooking ¼ teaspoon ground turmeric
2 small brown onions, diced ¼ teaspoon paprika
90g feta cheese, reduced fat ½ teaspoon ground cumin
400g canned black beans, drained 8 sheets filo pastry
50g walnuts, crushed Olive oil spray, for filo sheets
1 egg, whisked
1 tablespoon sesame seeds
Directions:
2. Coat sweet potato in olive oil and place onto lined tray. Roast for 20 minutes or until soft, then mash
in a large bowl.
3. Add onion, feta, black beans, walnuts, coriander and oats. Season with salt, pepper, turmeric, paprika
and cumin. Mix well.
4. Lay one sheet of filo pastry down on a clean workspace and lightly spray with olive oil.
5. Place another sheet on top. Repeat twice more until you have four sheets on top of one another.
6. Repeat with the remaining four to make two filo stacks.
7. Divide the sweet potato and black bean mixture into two large balls, then roll them into long sausage
shapes.
8. Place one portion of filling on the edge of each filo stack and then roll up TIGHTLY to enclose. Turn
rolls seam-side down and brush with the egg.
9. Sprinkle sesame seeds over the top.
10. Cut each roll into six smaller rolls and place on the lined baking tray used for the sweet potato.
11. Bake for 20 minutes, until lightly puffed and golden.

TUNA AND CREAM CHEESE
CRISPBREAD
NUT
FREE
Serves: 1 • TIP:
Prep time: 5 minutes
• Roast chicken is a delicious swap for tuna!
Ingredients:
2 tablespoons cream cheese

3 crispbreads
95g (1 small tin) tuna in brine
2–3 basil leaves, chopped
Directions:
1. Smear cream cheese over crispbreads and top with tuna, cherry tomatoes, basil, salt
and pepper. Eat right away.

ZUCCHINI FRITTERS
Serves: 1 TIP:
Prep time: 10 minutes • Squeezing out the excess water is an important
Cook Time: 15 minutes step to ensure the mixture isn’t watery.
VEGGIE
Ingredients:
¼ cup plain white flour

10g feta cheese
2 small eggs
1 small carrot, grated and excess water squeezed out
1 small zucchini, grated and excess water squeezed out
1 spring onion stalk, sliced finely
1 tsp curry powder
Directions:
1. In a small bowl, add all ingredients together and mix well with your hands.
2. Heat a small splash of olive oil in a non-stick pan over medium heat.
3. Shape the mixture into small patties and place onto the pan.
4. Cook for 2-3 minutes on each side, or until lightly golden brown.

MAIN MEALS
MODEL 1

BAKED FISH WITH
PARMESAN CRUST
NUT Serves: 1 TIP:
FREE Prep time: 10 minutes • Adding different herbs to the crumb can
Cook Time: 40 minutes change the flavour of the fish!
• Rosemary or thyme instead of parsley is a
delicious alternative.
Ingredients:
3 baby potatoes, halved 1 teaspoon parsley, chopped

Splash of olive oil, for cooking ¼ teaspoon paprika (optional)
Salt and pepper, to taste ½ teaspoon lemon zest, grated
1 teaspoon dried oregano 170g white boneless fish fillet such as
¼ cup panko breadcrumbs white snapper, ling fillet etc.
10g parmesan cheese, grated ½ cup green beans, top and tailed
2 broccolini stalks
Directions:
2. Coat potatoes in olive oil, salt, pepper and oregano. Place on lined tray and bake for 20
minutes.
3. In a small bowl, mix breadcrumbs, parmesan, parsley, paprika, lemon zest, salt and
pepper.
4. Remove potatoes from oven and make room for fish fillet. Lay fish skin-side down and
sprinkle crumb mixture on top.
5. Place broccolini and beans on the tray and return to the oven for 15–20 minutes or
until cooked to your liking. Serve.

BEEF BURGER
NUT Serves: 1 TIP:
FREE Prep time: 12 minutes • If you don’t like wholegrain rolls, you can
Cook Time: 5-10 minutes used slice bread or regular burger buns.
• If you find the mixture isnt sticking, add a
small egg an a small handful of breafcrumb.
Ingredients:
150g lean beef mince Olive oil, for cooking

10g parmesan cheese 1 small bread roll, toasted
½ small zucchini, finely grated 1 teaspoon tomato sauce
½ small carrot, finely grated ½ cup iceberg lettuce, sliced
½ small brown onion, ¼ grated, ¼ thinly sliced ½ medium tomato, sliced thinly
1 tablespoon parsley, chopped
2–3 mint leaves, chopped
Directions:
1. Using a muslin cloth, squeeze excess water out of grated zucchini and carrot.
2. In a small mixing bowl, add mince, parmesan, zucchini, carrot, grated onion, garlic,
parsley, mint, salt and pepper. Mix well.
3. In a small non-stick pan, heat olive oil over a medium heat. Shape mince into a patty
and place in the pan. Cook for 3–4 minutes on each side, or until cooked through.Set
aside.
4. Add a splash of olive oil back into the pan and cook sliced onion until cooked to your
liking.
5. Toast bread roll to your liking.
6. Spread tomato sauce on the bottom of the bread roll and stack with patty, lettuce,
tomato and cooked onion.

BEEF BURRITO BOWL
NUT Serves: 1 TIP:
FREE Prep time: 15 minutes • If you want more veggies, roasted broccoli is
Cook time: 30 minutes amazing! For a gluten free meal, ensure your
GLUTEN
taco spice is gluten free.
FREE Ingredients:
½ cup canned corn kernels
½ cup brown rice, cooked (30g uncooked) 4 small cherry tomatoes
¼ small sweet potato, sliced into thin rounds ½ cup leafy greens
Olive oil spray ¼ small red onion, finely sliced
Salt, to taste 10g mozzarella cheese, grated
120g beef mince, raw 20g Hummus (See page 131)
1 tablespoon Taco seasoning 1 tablespoon fresh coriander, roughly chopped
Directions:
2. Cook rice according to packet instructions.
3. Lay sweet potato on lined tray, spray with oil and sprinkle with salt. Bake for 20 minutes
or until cooked through.
4. Heat olive oil in a small non-stick frying pan over a medium–high heat. Add mince and
cook for 6–7 minutes, or until juices have evaporated and mince is browned. Sprinkle
with taco seasoning and remove from heat.
5. Assemble your bowl! Add rice, sweet potato, corn, tomatoes, leafy greens, red onion,
mozzarella cheese and a big dollop of hummus. Top with chopped coriander.

BEEF CURRY
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • This recipe can also be slow-cooked over 4–8
Cook Time: 30 minutes hours. Fry off the meat and spices first, then add
all other ingredeints to the slow cooker. Leave to
GLUTEN
FREE
cook for 8 hours on low, or 4 hours on high.
Ingredients: • Swap yoghurt for coconut milk for a smoother
curry.
½ cup basmati rice, cooked (30g uncooked)
150g beef brisket, cut into small cubes Pinch of chilli flakes (optional)
Splash of olive oil 1 teaspoon ground coriander
½ small brown onion, diced 1 teaspoon ground cumin
1 garlic clove, crushed ½ teaspoon ground cardamom
1 tablespoon grated ginger 1 whole clove (this is a spice, not garlic!)
1 medium tomato, chopped ½ teaspoon ground turmeric
1 medium potato, cut into bite-sized pieces 1 teaspoon garam masala
3 tablespoons natural Greek yoghurt Salt and pepper, to taste
1 tablespoon coriander leaves, plus extra to 2 tablespoons water
serve
Directions:

2. Heat olive oil in a large, deep saucepan over a medium heat. Add onion, garlic and
ginger to the pan and cook for 3-5 minutes or until onions become soft and
translucent.
3. Add ground coriander, cumin, chilli flakes, cardamom, clove, turmeric and garam
masala. Stir for 30 seconds or until fragrant.
4. Add beef and lightly brown on all sides.
5. Add tomato, potato, yoghurt, chilli, fresh coriander and water. Turn down to a gentle
simmer and cook for 30 minutes. Season with salt and pepper to taste.
6. Serve with rice and extra fresh coriander.
CHICKEN CHIPOTLE SALAD
GLUTEN Serves: 1 TIP:
FREE Prep time: 15 minutes • If you’d like more veggies in your salad,
Cook Time: 25-30 minutes feel free to add them! The more colour, the
better!
NUT Ingredients:
FREE
Lemon, to taste
½ cup quinoa, cooked (35g uncooked) 3 cherry tomatoes, halved
150g chicken breast, sliced into strips ¼ cup rocket
¼ small red onion, quartered 10g feta cheese
½ cup pumpkin,chopped in bite-sized pieces
½ small red capsicum, sliced into strips Spices for chicken:
½ small zucchini, sliced into thick rounds ½ teaspoon paprika
Olive oil, for drizzling ½ teaspoon mustard powder
Salt and pepper, to taste ½ teaspoon ground cumin
¼ teaspoon salt
¼ teaspoon black pepper
Directions: Pinch of chilli flakes (optional)

2. Place chicken in a bowl and coat with spices. Set aside to marinate in the fridge while you
prepare the other ingredients.
3. Line a baking tray with baking paper. Spread onion, pumpkin, capsicum and zucchini on
the tray and roast for 20–25 minutes, or until the vegetables are cooked to your liking.
4. Meanwhile, heat a drizzle of olive oil in a non-stick pan over a medium–high heat.
5. Add chicken in batches and cook 5-6 minutes for until fully cooked through.
6. In a large mixing bowl, assemble your salad! Add cherry tomatoes, rocket, feta, roasted
vegetables, cooked quinoa and chicken. Drizzle with a little olive oil, season with salt and
pepper, and finish with a squeeze of lemon.

CHICKEN PARMIGIANA
NUT Serves: 1 • • TIP:
FREE Prep time: 10 minutes • To make this recipe gluten free, swap the
Cook Time: 30 minutes breadcrumb for a gluten free crumb or almond
meal!
Ingredients:
½ teaspoon paprika
1 medium potato, in thin wedges ½ teaspoon dried oregano
Olive oil spray 1 egg, whisked
Salt and pepper, to taste 130g chicken breast
1 cup green beans, topped and tailed Olive oil, for cooking
¼ cup panko breadcrumbs 1 cup Napoletana sauce (See page 131)
10g shredded mozzarella cheese
Directions:
2. Add potato to the tray and spray with olive oil and season with salt and
pepper. Bake for 15 minutes. Remove from oven, add green beans and bake for a
further 10 minutes.
3. Meanwhile, make the crumb. In a small bowl, combine breadcrumbs, paprika, oregano,
salt and pepper and mix well. Place your whisked egg in another bowl.
4. Slice the chicken breast lengthways. Dip chicken into the egg and then into the crumb
mixture, ensuring the entire fillet is covered.
5. Heat olive oil in a small non–stick frying pan over a medium–high heat. Cook the
chicken for 2–3 minutes on each side or until completely cooked through.
6. Remove the potatoes and beans from the oven and make room for the chicken.
7. Spoon the napoletana sauce over the chicken, then sprinkle with cheese. Return tray to
the oven until cheese melts (roughly 2-3 minutes).

CHICKEN SATAY SKEWERS
DAIRY
WITH PITA
FREE
Serves: 1 • TIP:
Prep time: 15 minutes • Soaking the bamboo skewers for an
Cook Time: 20 minutes hour before skewering stops them from
burning when cooking.
Ingredients:
½ small red capsicum, diced
½ tablespoon peanut butter ½ small cucumber, diced
1 tablespoon yellow curry paste ½ medium tomato, diced
¼ cup coconut milk, canned ½ small red onion, diced
150g chicken breast, sliced into strips ¼ cup coriander, roughly chopped
3 bamboo skewers, soaked 10g unsalted peanuts, crushed
Olive oil, for cooking and dressing 1 teaspoon lemon juice
1 small pita bread
Directions: Salt, to taste
1. To make the satay sauce, place peanut butter, curry paste and coconut milk in a small
bowl. Mix well until fully combined. Reseve a small amount of the sauce for later.
2. Add chicken to satay sauce and leave to marinate for 15 minutes (or overnight if you have
time!)
3. Thread the chicken onto the bamboo skewers.
4. Heat olive oil in a non-stick frying pan over a medium–high heat.
5. Cook skewers rotating until completely cooked through, about 10 minutes.
6. In a small bowl, mix together capsicum, cucumber, tomato, onion, coriander and crushed
nuts. Season with salt, and dress with lemon juice and olive oil.
7. Heat the reserved satay sauce in the microwave or on the stove until it begins to thicken.
8. Toast the wholemeal pita and top with the tomato salsa and chicken skewers. Pour over
the heated sauce.
CHICKEN TIKKA MASALA
NUT Serves: 1 TIP:
FREE Prep time: 15 minutes • Swap basmati for brown rice for a different
Cook time: 30 minutes wholegrain option.
• Swap yoghurt for coconut yoghurt dor a
GLUTEN
FREE Ingredients: dairy free alternative.
½ cup basmati rice, cooked (30g uncooked) 400g can crushed tomatoes
Olive oil, for cooking ¼ cup natural Greek yoghurt
150g chicken breast, diced ½ cup green beans, top & tailed
Salt and pepper, to taste 1 small carrot, chopped
1cm piece ginger, finely chopped ½ cup cauliflower florets
1 garlic clove, crushed Lemon juice, to taste
½ brown onion, diced Chilli flakes, to taste
½ teaspoon ground turmeric 1 tablespoon coriander, chopped
½ teaspoon ground cumin
½ teaspoon ground coriander
Directions:
1. In a small deep saucepan, heat olive oil over a medium–high heat. Lightly brown
chicken with a pinch of salt and pepper. Remove from the pan and set aside.
2. Heat a little more olive oil and add ginger, garlic and onion. Cook for 2 minutes or until
onion becomes soft and translucent.
3. Add turmeric, cumin and ground coriander. Cook until fragrant, around 1 minute.
4. Add crushed tomatoes, yoghurt, beans, carrot and cauliflower. Season with salt, pepper,
lemon juice and chilli flakes. Return chicken to the saucepan and lightly simmer for 15
minutes.
5. Serve with rice and fresh coriander.

CHICKEN YIROS
NUT Serves: 1 TIP:
FREE Prep time: 10 minutes • For a vegetarian option, use canned chickpeas
Cook Time: 15 minutes with the same seasoning. Roast these in the oven
for 15 minutes on 180°C/350°F.
• For extra flavour, once your pita is oiled, sprinkle
dried oregano and salt and then cook.
Ingredients:
150g chicken breast, sliced into strips 1 small pita bread

1 teaspoon dried oregano ¼ cup Tzatziki (See page 131)
1 garlic clove, crushed ½ small tomato, sliced thinly
Squeeze of lemon ¼ small red onion, sliced thinly
Salt and pepper, to taste ½ cup shredded iceberg lettuce
Directions:
1. In a small bowl, combine chicken, oregano, garlic, lemon, salt and pepper.
2. Heat a large non-stick frying pan over a medium– high heat. Add chicken and cook
until lightly golden and cooked through.
3. Spray pita with olive oil. Heat another non-stick pan over a medium–high heat and add
pita. Cook for 1–2 minutes on each side or until a light golden colour all over.
4. Begin to build your yiros! Place the pita on a sheet of foil or grease proof paper and
spoon on tzatziki. Add chicken, tomato, onion and lettuce and roll up, enclosing the
filling.

CURRIED CHICKPEA AND
LENTIL PATTIES
NUT Serves: 1 TIP:
FREE Prep time: 15 minutes • For a gluten free version, swap the breadcrumbs
Cook time: 20-25 minutes for a gluten free crumb.
VEGGIE
Ingredients:
½ small sweet potato, chopped into bite ½ teaspoon fresh ginger, grated
sized pieces 1 garlic clove, sliced
Olive oil, for cooking ¼ small brown onion, chopped
¼ teaspoon ground cumin Handful of coriander leaves, torn
Salt and pepper, to taste 1 teaspoon red curry paste
½ teaspoon ground coriander 1 egg
¾ cup canned chickpeas, drained ¼ avocado, sliced thinly
¼ cup canned brown lentils, drained 1 cup rocket
¼ cup breadcrumbs 3 tablespoons natural Greek yoghurt
Directions:

2. Coat sweet potato in olive oil, cumin, salt, pepper and ground coriander. Place onto a
lined baking tray and bake for 20–25 minutes or until tender. Set aside.
3. Meanwhile, place chickpeas, lentils, breadcrumbs, ginger, garlic, onion, coriander, red
curry paste, egg, salt and pepper in a food processor. Blend to a smooth consistency.
Roll into three balls and flatten into patties.
4. In a small frying pan, heat a splash of olive oil over a medium heat. Cook patties for
2–3 minutes on each side or until lightly golden brown.
5. Plate up! Arrange patties, sweet potato, rocket and avocado on plate and top with
yoghurt.
DAHL
DAIRY
FREE Serves: 1 TIP:
• If you like heat - add a pinch of chilli flakes or a
small fresh chilli in the mix with the onion, garlic
Cook Time: 35 minutes and ginger!
NUT
FREE • The recipe requires 1/2 cup water, however if
you’re seeing that it needs more liquid, add equal
amouts of coconut milk and water until desired
VEGGIE Ingredients:
consistency.
½ cup basmati rice, cooked (30g uncooked)
GLUTEN Olive oil, for cooking ¼ cup dried red lentils, rinsed
FREE ½ small brown onion, chopped ¼ cup coconut milk, canned
1 garlic clove, crushed ½ - ¾ cup water
1 teaspoon fresh ginger, grated 1 cup baby spinach
2 teaspoons Madras curry paste ¼ cup coriander leaves
½ cup canned chickpeas, drained and rinsed 1 teaspoon lemon juice
Directions:
1. Heat olive oil in a small deep saucepan over a medium–high heat.

2. Add onion, garlic and ginger and cook for 2–3 minutes or until onion is soft and
translucent.
3. Add curry paste and cook for 1 minute.
4. Add chickpeas and lentils and stir to combine.
5. Add coconut milk and water to pan and stir.
6. Bring to a boil, reduce heat and simmer for 20–30 minutes until lentils are tender.
7. Stir in baby spinach, coriander leaves, lemon juice and heat until leaves have just
wilted.
8. Serve with rice!

FISH TACOS
NUT Serves: 1 TIP:
FREE Prep time: 15 minutes • For a simple protein swap, try chicken!
Cook time: 10 minutes • If you like a little heat, add some chilli flakes
to the fish.
Toppings:
Ingredients:
½ cup red cabbage, thinly sliced
½ small carrot, grated
170g boneless firm white fish, cut into
1 spring onion, sliced thinly
bite-sized pieces (snapper, ling etc)
1 tablespoon coriander leaves
¼ teaspoon ground cumin
2-3 snow peas, sliced thinly
¼ teaspoon paprika
Pinch of salt and pepper
Yoghurt sauce:
3 tablespoons natural Greek yoghurt
1 tortilla
1 teaspoon lime juice
Pinch of cayenne pepper
1 teaspoon coriander, chopped
Directions:
1. Coat fish in cumin, paprika, salt and pepper.
2. Place all yoghurt sauce ingredients in a small bowl and combine well.
3. Place all topping ingredients in a large bowl and mix well. Add the yoghurt dressing and
toss to mix. Set aside.
4. Heat olive oil in a small non-stick frying pan and cook fish for 5–8 minutes or until
completely cooked through.
5. Heat tortilla in the microwave (or on the stove top) and serve with fish and dressed
topping.

GREEK OREGANO CHICKEN
GLUTEN Serves: 1 TIP:
FREE Prep time: 15 minutes • Sprinkle feta instead of tzatziki for a different
Cook Time: 10 minutes type of dairy and flavour.
• If you’re marinating the meat in advance
NUT
FREE Ingredients: leave the lemon out until last minute.
½ cup brown rice, cooked (30g uncooked) ½ medium tomato, quartered

150g chicken breast, raw 1 small cucumber, sliced into rounds
Olive oil, for cooking ½ small red onion, sliced thinly
1 teaspoon dried oregano ½ small green capsicum, diced
1 small garlic clove, crushed 4 pitted Kalamata olives
Salt and pepper, to taste ½ cup mixed lettuce leaves
Lemon juice, to taste 3 tablespoons Tzatziki, (see page 131)
Directions:
1. Coat chicken breast in a small splash of olive oil, garlic, salt, pepper, most of the
oregano and big squeeze of lemon juice.
2. In a small non-stick frying pan, heat a small splash of olive oil over a medium–high
heat. Cook chicken breast for 4–5 minutes on each side, or until completely cooked
through.
3. Place tomato, cucumber, onion, capsicum, olives and lettuce leaves in a large bowl.
Season with salt, big squeeze of lemon juice and remaining oregano.
4. Slice chicken and serve on a bed of rice with the salad and a dollop of tzatziki.

GRILLED PORK AND BROCCOLI
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • Add a tablespoon of soy sauce with the
Cook Time: 20 minutes veggies for another kick of extra flavour!
• For extra flavour, cook your rice in chicken
NUT
stock with a pinch of all spice.
FREE Ingredients:
150g pork fillet, sliced Rice:

1 garlic clove, crushed 1/2 cup basmati rice, cooked (30g uncooked)
Sprinkle of dried oregano
½ cup broccoli florets
½ cup string beans, halved
½ small red capsicum, sliced into strips
Directions:
1. In a small mixing bowl, add pork, garlic, oregano, salt, pepper and olive oil. Mix well.
2. In a large non-stick pan, cook pork in batches until completely cooked through. Once
cooked, throw in broccoli, beans and capsicum and fry them off in the leftover flavours
of the pan! Season lightly with salt and pepper.
3. Assemble your plate! Add rice, pork fillet and veggies and EAT!

HOKKIEN NOODLE STIR-FRY
Serves: 1 TIP:
VEGGIE
Prep time: 10 minutes • If you want to add a meat based
Cook time: 15 minutes protein, swap the eggs out for chicken or
beef!
Ingredients:
½ cup hokkien noodles, cooked ½ small red capsicum, sliced into thin strips
Peanut oil, for cooking ½ cup small broccoli florets
2 eggs, whisked 1 small carrot, sliced thinly
½ medium brown onion, sliced ½ cup red cabbage, sliced
1 garlic clove, crushed 2 tablespoons coriander leaves, torn
1 teaspoon fresh ginger, grated
1 small red chilli, deseeded and sliced Dressing:
(optional) 1 tablespoon soy sauce
1 tablespoon peanut butter
Directions: ¼ cup canned coconut milk
1. Combine dressing ingredients in a small bowl and mix well, set aside.
2. In a large wok, heat oil over a medium–high heat. Crack eggs into the wok and
scramble. Remove and set aside.
3. Return the wok to heat and add onion, garlic, ginger and chilli and cook until onion
becomes translucent.
4. Add capsicum, broccoli, carrot and red cabbage and cook for 3-4 minutes or until
cooked to your liking.
5. Add cooked noodles and eggs to the wok. Pour over dressing and heat for 1–2
minutes. Top with coriander and serve.

LAMB CURRY
NUT
Serves: 1 • TIP:
FREE Prep time: 15 minutes • This recipe can also be slow-cooked over 4–8
Cook Time: 40 minutes hours. Fry off the meat and spices first, then add
all other ingredients to the slow cooker. Leave to
GLUTEN cook for 8 hours on low, or 4 hours on high.
FREE Ingredients:
½ cup basmati rice, cooked (30g uncooked) 1 medium tomato, diced

Olive oil, for cooking 3 tablespoons natural Greek yoghurt
½ small brown onion, diced Pinch of chilli flakes (optional)
1 garlic clove, crushed ½ teaspoon cumin seeds
1 teaspoon fresh ginger, grated ½ teaspoon ground cardamom
150g diced lamb ½ teaspoon ground cloves
½ cup pumpkin (chopped into bite-sized pieces) ½ teaspoon ground turmeric
1 small carrot, sliced into thick rounds 1 teaspoon garam masala
½ cup baby spinach
1 tablespoon coriander, roughly chopped
Directions:

2. Heat olive oil in a small deep saucepan over a medium–high heat.
3. Add onion, garlic and ginger. Cook for 2 minutes or until onion becomes translucent.
Add lamb, all spices and lightly brown.
4. Add pumpkin and carrot and cook for further 2 minutes to slightly soften.
5. Turn down to a low heat and add tomato and yoghurt. Season with salt and pepper.
6. Cover and simmer gently for 30 minutes. Add baby spinach and leave to wilt.
7. Sprinkle with coriander and serve with rice.

LAMB YIROS
NUT Serves: 1 • TIP:
FREE Prep time: 5 minutes • This recipe works with chicken, pork or beef!
Cook Time: 15 minutes Try any of these proteins for something
different
Ingredients: Tabouli
150g lamb fillet, sliced into strips ½ cup fresh parsley, roughly chopped
¼ teaspoon dried oregano ¼ cup mint, roughly chopped
1 small garlic clove, crushed 1 spring onion, finely sliced
Salt and pepper, to taste 1 small tomato, diced
Olive oil, for cooking 1 small cucumber, diced
1 small pita bread Lemon, to taste
3 tablespoons tzatziki, (See page 131) Pinch of salt
Splash of olive oil
Directions:
1. In a small mixing bowl, combine lamb strips, oregano, garlic, salt and pepper.
2. Combine all tabouli ingredients in a bowl and mix well. Set aside.
3. Heat olive oil in a large non-stick pan over a medium–high heat. Add lamb in batches
and cook until lightly golden and cooked through.
4. Spray pita with spray oil. Heat another non–stick pan over a medium–high heat and
cook the pita for 1–2 minutes on each side or until a light golden colour.
5. Begin to build your yiros! Place the pita on a sheet of foil or grease proof paper and
spoon on tzatziki, add lamb and tabouli. Roll up, enclosing one of the edges as you go.

LENTIL SOUP
NUT Serves: 1 • TIP:
FREE Prep time: 15 minutes • My favourite Greek soup that my Yiayia makes! If
Cook Time: 30 minutes you like your vegetables chunky, cut them thicker
and leave to cook a little longer.
VEGGIE
Ingredients:
Splash of olive oil Pinch of ground cinnamon

½ brown onion, diced 4 whole cloves
1 garlic clove, crushed 2/3 cup dried brown lentils
1 small celery stick, finely diced 2–3 cups water
1 small carrot, finely diced Salt and pepper, to taste
2 tablespoons tomato passata 1 slice bread, to serve
2 bay leaves 3 tablespoons natural Greek yoghurt
Directions:
1. Heat olive oil in a medium saucepan over medium–high heat and saute the onion, garlic,
celery and carrot for 5 minutes, or until onion becomes translucent and vegetables have
begun to soften.
2. Add tomato passata, bay leaves, cinnamon, cloves, lentils, water, salt and pepper.
3. Leave to simmer for 20 minutes or until lentils have cooked through. Add more water if
necessary, depending on your preferred consistency.
4. Serve with toast and a dollop of yoghurt.

MEDITERRANEAN PIZZA
Serves: 1 TIP:
VEGGIE
Prep time: 5 minutes • Don’t like pine nuts? Swap them for a
Cook time: 20 minutes different nut of your choice!
• If you love a little meat on your pizza,
Ingredients: swap the pine nuts for ham off the bone
smoked salmon or shredded chicken.
Olive oil spray
1 medium pita bread 4 Kalamata olives, pitted and chopped
½ small red capsicum, sliced thinly Pinch of dried oregano
¼ red onion, sliced thinly 10g feta cheese
½ small zucchini, sliced thinly 20g pine nuts
Salt and pepper, to taste Pinch of fresh parsley, chopped
1 tablespoon Pesto (See page 131)
1 marinated artichoke heart, sliced
2–3 sundried tomatoes, sliced thinly
Directions:
2. Heat a frying pan over medium heat. Spray oil on one side of the pita and add to the
heated pan. Lay pita on lined tray, cooked-side down.
3. In the same frying pan, add capsicum, onion and zucchini and a pinch of salt and
pepper. Cook for 5 minutes, or until cooked to your liking.
4. Spread the basil pesto over the pita bread and top with the capsicum mixture,
artichoke hearts, sundried tomatoes and olives.
5. Top with oregano, feta, pine nuts and parsley. Bake for 10 minutes. Enjoy!

MOROCCAN CHICKEN AND
COUSCOUS SALAD
Serves: 1 TIP:
Prep time: 10 minutes • Looking for a different crunch? Try swapping
Cook Time: 20 minutes flaked almonds for pepita seeds!
Ingredients:
½ small brown onion, diced
½ cup couscous, cooked (20g uncooked) 1 small carrot, sliced into thin rounds
150g chicken breast, sliced into strips ½ cup canned chickpeas, drained and rinsed
Pinch of ground cumin Juice of ½ lemon
1 teaspoon ground coriander 2 teaspoons flaked almonds
1 teaspoon ground turmeric Pinch of chilli flakes, optional
1 tablespoon chopped flat-leaf parsley Yoghurt Dressing:
Salt and pepper, to taste 3 tablespoons natural Greek yoghurt
Olive oil, for cooking ¼ cup finely chopped mint
¼ cup finely chopped coriander
Directions:
1. Combine all ingredients for yoghurt dressing in a small bowl and mix well. Set aside.
2. Coat chicken strips in cumin, coriander, turmeric, parsley, garlic, salt and pepper.
3. Heat olive oil in a large non-stick frying pan over a medium–high heat.
4. Cook chicken for 6–7 minutes or until completely cooked through.
5. Remove chicken from pan and add onion and carrot. Cook for 3–5 minutes or until
carrot has slightly softened. Add chickpeas and cooked chicken to pan and heat
through.
6. Remove from pan and mix with couscous.
7. Top with yoghurt dressing, sprinkle with flaked almonds and add a squeeze of lemon
juice. If you wanted the chilli, add it over the top!

PEPPER STEAK
NUT
Serves: 1 TIP:
FREE Prep time: 15 minutes • Make this gluten free by choosing a gluten free
Cook Time: 15 minutes chicken stock.
• For a little extra flavour, add a little splash of
Ingredients: soy sauce and chilli flakes to the vegetables!
½ cup brown rice, cooked (30g uncooked) Sauce:

150g lean beef steak 1 small garlic clove, crushed
Salt and pepper, to taste 3 tbsp natural Greek yoghurt
¼ teaspoon dried oregano 1 tablespoon chicken stock
Olive oil, for cooking Pepper, to taste
½ cup broccoli florets, sliced
½ cup green beans, halved
1 small carrot, cut into rounds
½ small red capsicum, sliced thinly
Directions:

2. Coat steak in salt, pepper and dried oregano. Set aside.
3. In a small non-stick frying pan, heat olive oil over a high heat. Place the steak into the
frying pan and do not move it until you’re ready to turn it over. Cook steak to your liking.
4. Remove steak from pan and splash in a little more olive oil. Add broccoli, beans, carrot
and capsicum and season with salt and pepper. Cook veggies to your liking. Remove
from pan.
5. Turn down heat to lowest setting and while the pan is still warm, add garlic and cook
for 30 seconds. Add remining ingredeints and stir to heat through.
6. Pour sauce over steak and serve with vegetables and rice.

SALMON LAKSA
DAIRY
FREE
Serves: 1 TIP:
Prep time: 15 minutes • To make this recipe gluten free, use a
Cook Time: 20 minutes gluten free soy sauce, vegetable stock
and check the label of your laksa paste.
Ingredients:
¾ cup vermicelli rice noodles, cooked (20g uncooked) ½ cup broccoli florets
Olive oil, for cooking 3 small button mushrooms, sliced
1 tablespoon laksa paste 1 small bok choy, chopped roughly
¼ cup coconut milk, canned ¼ long red chilli, deseeded and finely diced
¾ cup vegetable stock ¼ cup bean sprouts
1 teaspoon fish sauce Handful of coriander leaves
2 teaspoons soy sauce
170g salmon fillet, cut into bite-sized pieces
Directions:
1. In a deep saucepan, heat olive oil over a medium–high heat. Add laksa paste and cook for 2
minutes until fragrant. Add coconut milk, vegetable stock, fish sauce, soy sauce and simmer
for a further 2 minutes.
2. Add salmon, broccoli, mushrooms, bok choy and chilli and cook for 6–8 minutes, or until
cooked to your liking.
3. Place vermicelli noodles in a bowl and pour over broth with salmon and veggies.
4. Top with bean sprouts and coriander leaves.

SALMON PATTIES WITH QUINOA SALAD
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • If you don’t have salmon, this recipe also
Cook time: 10 minutes works with tinned tuna – it’s equally delicious.
Ingredients:
Salad:
1 small sweet potato, diced ½ cup quinoa, cooked (35g uncooked)
2 x 95g tinned salmon, drained ½ cup baby spinach
1 egg ½ cup red cabbage, shredded
1 spring onion, diced finely 1 tablespoon coriander, chopped
1 tablespoon panko breadcrumbs
1 teaspoon red curry paste Yoghurt sauce:
1 teaspoon coriander, chopped 3 tablespoons natural Greek yoghurt
Pinch of salt and pepper 1 small garlic clove, crushed
Olive oil, for cooking 1 teaspoon lime juice
Directions: 1 teaspoon coriander, chopped
1. Steam sweet potato over a saucepan of simmering water until tender, about 5-6 minutes.
2. Combine all ingredients for yoghurt sauce in a small bowl and mix well. Set aside.
3. In a bowl, place salmon, egg, spring onion, breadcrumbs, red curry paste, coriander, salt,
pepper and half the steamed sweet potato. Mix well, and really work the mixture with your
hands so it comes together like a patty. Divide into three balls and flatten into patties.
4. Heat olive oil in a large non-stick pan over a medium–high heat. Cook patties for 2 minutes
on each side or until golden brown.
5. On a serving plate, arrange salad ingredients, remaining sweet potato and coriander. Add
patties and top with yoghurt sauce.

SWEET POTATO POT PIES
NUT
Serves: 1 TIP:
FREE Prep time: 15 minutes • Swap parsley for coriander for a different taste!
Cook Time: 35 minutes • The pie filling is great to prepare in advance and
freeze for a quick weeknight pot pie!
VEGGIE
Ingredients:
1½ cups vegetable stock
Olive oil, for cooking 1 teaspoon curry powder
½ small carrot, grated 1 teaspoon ground cumin
½ small brown onion, finely diced ½ teaspoon ground turmeric
½ small leek, finely diced Salt and pepper, to taste
1 celery stick, finely diced ½ small sweet potato, cut into bite-sized pieces
½ small zucchini, grated and excess water 15g pepitas (pumpkin seeds)
squeezed out 3 tablespoons breadcrumbs
1 garlic clove, crushed 10g cheddar cheese, grated
1/3 cup red lentils, dried 1 slice bread, to serve
Directions:

2. Heat olive oil in a medium saucepan over a medium–high heat. Add carrot, onion, leek,
celery, zucchini and garlic and cook for 10 minutes, or until vegetables have softened.
3. Add lentils, vegetable stock, curry powder, cumin, turmeric, salt and pepper to the pan.
Bring to a boil and then reduce to simmer for 15 minutes or until lentils are cooked and
the mixture has thickened.
4. Meanwhile, steam sweet potato over a pan of simmering water until tender, then drain
and mash.
5. Spoon lentil and vegetable mixture into a ramekin and top with the sweet potato mash.
Sprinkle with breadcrumbs, cheese and pepitas.
6. Bake for 10 minutes.
7. Serve with wholegrain toast.
THAI CHICKEN PATTIES
NUT Serves: 1 TIP:
FREE Prep time: 15 minutes • If you find pan frying the patties eaiser, splash a
Cook Time: 30 minutes little olive oil in a non stick pan and cook for 3-4
minutes on each side or until cooked through.
GLUTEN
FREE
Ingredients: 150g chicken mince, uncooked
½ stalk lemongrass, white part only, finely chopped
½ cup couscous, cooked (20g uncooked) 1 spring onion, trimmed and chopped
½ teaspoon ground coriander ½ tablespoon fish sauce
½ teaspoon ground ginger 1 egg white, separated
½ teaspoon dried chilli flakes ¼ avocado, sliced thinly
Salt and pepper, to taste ½ cup baby rocket leaves
½ small sweet potato, peeled and chopped lime wedges and coriander leaves, to serve
Olive oil spray Salt and pepper to taste
Lime yoghurt:
3 tablespoons natural Greek yoghurt
Small squeeze of lime
Directions:
1. Preheat oven to 180°C/350°F. Line two baking trays with baking paper.
2. Place the ground coriander, ginger, chilli, salt and pepper in a large bowl and stir to combine. Add the
sweet potato and a splash of olive oil and toss to coat.
3. Place onto a lined baking tray and bake for 30 minutes until golden and tender.
Remove from oven and cool.
4. Meanwhile, combine the chicken, lemongrass, spring onion, fish sauce, egg white, salt and pepper in a
bowl. Shape into three patties and place on the second lined tray.
5. Spray with olive oil and bake for 10 minutes until cooked through. Remove from the oven and cool.
6. Place the lime yoghurt ingredients in a small bowl and mix well.
7. Slice the avocado and squeeze over some lime to stop from turning brown.
8. Place the couscous in a bowl, then rocket and sweet potato. Top with chicken patties and avocado. Serve
with an extra wedge of lime and coriander leaves.
TUNA GREEK SALAD
NUT Serves: 1 TIP:
FREE Prep time: 10 minutes • Don’t feel like brown rice? Simply swap brown
Cook Time: 20 minutes rice for quinoa, basmati rice or couscous!
• Tuna can be swapped out for another protein
GLUTEN
FREE Ingredients: like beans, chicken, beef or tofu!
½ cup brown rice, cooked (30g uncooked) Dressing:

1 small tomato, quartered 1 teaspoon olive oil
½ small green capsicum, cut into bite-sized pieces 1 tablespoon lemon juice
½ small cucumber, sliced thinly Sprinkle of dried oregano
½ small red onion, sliced thinly
4 Kalamata olives, pitted
10g feta cheese
2x 95g tinned tuna, drained (brine or spring water)
Directions:
1. Combine all dressing ingredients in a small bowl and mix well.

2. In a serving bowl, arrange tomato, capsicum, cucumber, onion, olives and feta. Top with
tuna and cooked rice.
3. Pour over dressing and mix well.

TUNA PASTA BAKE
NUT Serves: 1 TIP:
FREE Prep time: 10 minutes • If you want a meat based pasta bake, swap the
Cook Time: 20 minutes tuna for chicken! If you want a vegetable version,
swap for beans or cooked lentils.
Ingredients:
1/3 cup spiral pasta (35g uncooked) ¼ cup Napoletana sauce (See page 131)
Olive oil, for cooking 2 x 95g tins tuna in springwater, drained
½ small brown onion, diced ½ cup rocket
½ small red capsicum 10g mozzarella cheese, grated
1 garlic clove, crushed 5 basil leaves, roughly ripped
Directions:

2. Cook pasta according to packet instructions – but taking 2 minutes off the cooking
time (it will cook further in the oven!).
3. Heat olive oil in a small saucepan over medium heat.
4. Add onion, capsicum and garlic and cook for 2–3 minutes or until onion is translucent.
5. Add tomatoes and allow them to slightly soften. Add napoletana sauce and tuna to the
saucepan and heat through. Stir through the cooked pasta and rocket.
6. Pour pasta mixture into an oven safe pot and sprinkle with mozzarella cheese and basil
leaves.
7. Place into the oven for 15 minutes.
8. Enjoy!

YELLOW FISH CURRY
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • This curry is a lighter curry, so don’t be worried
Cook time: 20 minutes if it doesn’t thicken like typical curries!
• For a gluten free version of this recipe, swap
NUT
FREE
the vegetable stock for a GF vegetable stock
and choose a gluten free curry paste.
Ingredients:
½ cup basmati rice, cooked (30g uncooked) ½ cup broccoli florets

1 teaspoon sesame oil ½ small zucchini, cut into rounds
1 tablespoon yellow curry paste 1 small red chilli, deseeded and finely sliced
¼ cup coconut milk Handful of coriander leaves
½ cup vegetable stock
Lime juice, to taste
2 teaspoons fish sauce
170g boneless white fish (ling, snapper etc), sliced into bite sized pieces
5 snow peas, halved
Directions:
1. Heat sesame oil in a saucepan over a medium–high heat. Add curry paste and cook for
1 minute or until fragrant.
2. Add coconut milk, vegetable stock, lime juice and fish sauce and simmer for 3 minutes.
3. Add fish, vegetables and chilli to the pan and cook for 10 minutes, or until fish and
vegetables are cooked to your liking.
4. Serve with rice and a sprinkle of coriander.

ZUCCHINI AND
SWEET POTATO SLICE
NUT Serves: 6 (2 slices is one serve) TIP:
FREE Prep time: 15 minutes • Squeezing out the water from the zucchini is
Cook time: 30 minutes essential, otherwise the batter will be soggy.
• For a gluten free version, swap flour to a GF
VEGGIE
Ingredients: flour.
• If you wanted more flavour, add some grated
3 medium zucchinis, finely grated garlic or some feta cheese.
9 small eggs
3/4 cup plain flour
¼ cup cheddar cheese, grated
1 cup small broccoli florets
1 medium sweet potato, finely diced
1 medium brown onion, diced
4 medium mushrooms, sliced thinly
1 small red capsicum, finely diced
¼ cup parsley roughly chopped
Pinch of salt and pepper
Directions:

2. Using a muslin cloth, squeeze out excess water from grated zucchini.
3. Place all ingredients in a large mixing bowl and mix well.
4. Line a baking dish with baking paper, add mixture and spread evenly. Bake for
30 minutes, or until lightly golden brown and cooked evenly.
5. Slice into 6 pieces and serve.

BREAKFAST
MODEL 2

BACON AND EGGS
NUT Serves: 1 TIP:
FREE Prep time: 10 minutes • If you want a little more flavour, my favourite
Cook time: 15 minutes spice for mushrooms is Moroccan spice!
Ingredients:
2 small eggs
3 small mushrooms, sliced thinly
½ cup baby spinach
2 slices shortcut bacon
2 thin slices bread, toasted
40g feta cheese
Directions:
1. Heat olive oil in a small frying pan over a medium-high heat. Add mushrooms and cook
for 2–3 minutes. Add cherry tomatoes and spinach and cook for a further 3–4 minutes
or until cooked to your liking. Remove veggies and add bacon to pan. Cook bacon to
your liking.
2. In a small saucepan of boiling water, poach your eggs!
3. Top toast with bacon and egg, and your tomato, spinach and mushrooms! Sprinkle
with feta.

BAKED BEANS WITH EGGS
NUT
Serves: 1 TIP:
FREE Prep time: 5 minutes • For a ‘meal prep’ hack, boil the eggs instead of
Cook time: 15 minutes cracking them into the pan. This way you can
peel and take to work in a container.
VEGGIE Ingredients:

½ teaspoon fresh thyme leaves
4 semi-sundried tomatoes, sliced thinly
400g canned cannellini beans, drained
½ cup crushed tomatoes
2 small eggs
Sprinkle of chilli flakes (optional)
1 thick slice bread, toasted
40g feta cheese
Directions:
1. Heat olive oil in a small frying pan over a medium–high heat. Add thyme, garlic, onion,
sundried tomatoes and cook for 5 minutes.
2. Add cannellini beans, crushed tomatoes, chilli flakes. Season with salt and pepper.
Bring to boil and then turn down to simmer.
3. Crack eggs into the pan and pop a lid on top and leave for 5–7 minutes (or until eggs
are cooked to your liking).
4. Sprinkle with feta and serve with toast.

BREAKFAST BRUSCHETTA
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • If looking for a swap or alternative to proscuttio,
Cook Time: 3- 5 minutes try canned tuna or shredded chicken!
Ingredients:
5–6 basil leaves

½ small red onion, diced
1 small tomato, diced
50g bocconcini balls, halved
½ teaspoon olive oil
1 thick slice bread, toasted
40g prosciutto, sliced thinly
Directions:
1. In a small bowl, mix together basil, red onion, tomato, garlic and bocconcini. Season
with salt, pepper and olive oil.
2. Top toast with prosciutto and tomato mixture. Sprinkle pepitas over the top to serve.

EGG AND CHORZIO SHAKSHUKA
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • The boiled eggs are a ‘meal prep’ hack...but if
Cook time: 10 minutes you aren’t meal prepping, crack the eggs into
the pan and leave to cook in the sauce!
Ingredients:
2 eggs, boiled Salt and pepper, to taste

Olive oil, for cooking 5 basil leaves, chopped finely
½ brown onion, diced ½ cup baby spinach
1 garlic clove, crushed 40g feta cheese
30g chorizo, sliced thinly 1 thick slice wholemeal bread, toasted
½ cup canned crushed tomatoes
Directions:
1. Add eggs into a saucepan of cold water. Place the pan over a medium heat. Bring to
boil, turn down heat and simmer for 3–4 minutes for soft-boiled or 7–8 minutes for
hard-boiled.
2. In a small saucepan, heat olive oil over a medium–high heat. Add onion, garlic and
chorizo to the pan and cook for 3–4 minutes or until onion becomes translucent.
3. Add crushed tomatoes, salt, pepper, basil, baby spinach and cook for 5 minutes or until
it begins to thicken.
4. Pour tomato mixture into a bowl and top with sliced boiled eggs. Sprinkle feta over the
top and eat with a piece of toast!

ENGLISH MUFFIN WITH
BEETROOT HUMMUS
NUT
FREE
Serves: 1 TIP:
Prep time: 5 minutes • If you cant find English muffins, use a slice of
Cook time: 2-3 minutes bread instead!
Ingredients:

2 eggs, whisked
1 English muffin
2 tablespoons Beetroot Hummus, (See page 131)
¾ cup rocket
40g feta cheese
Directions:
1. In a small non stick frying pan, heat olive oil over a low heat.
2. Pour whisked eggs into the pan and allow them to set for 30 seconds. Season with salt
and pepper.
3. Using a wooden spoon, begin to move the egg from the outside into the middle to
scramble, until cooked to your liking.
4. Toast muffin and smear beetroot hummus on top. Top with scrambled eggs, rocket
and feta.

HAM AND ASPARAGUS FRITTATA
GLUTEN Makes: 3 slices (1 slice is one serve) TIP:
FREE
Prep time: 5 minutes • These can be cooked in a large dish, or muffin tins.
Cook time: 20-25 minutes If you cook these in muffin tins, they’re easier to
NUT freeze, grab and go whenever you need them!
FREE
Ingredients:
2 cups quinoa, cooked (140g uncooked)

6 eggs
100g ham off the bone, diced
1 cup asparagus, chopped in 2 cm pieces
2 cups baby spinach
1 cup mozzarella cheese, grated
5 basil leaves, ripped
3 spring onions, sliced thinly
Directions:

2. Cook quinoa according to packet instructions. Set aside to cool.
3. In a large mixing bowl, crack in eggs and add ham, asparagus, baby spinach, cheese,
basil, spring onion and cooled quinoa. Mix well and season with salt and pepper.
4. Spoon mixture into a deep round dish. Place in oven and bake for 20 minutes, or until
lightly golden brown.
5. Eat right away or freeze in portions for a super quick breakfast.

HUEVOS RANCHEROS
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • I choose to boil the eggs to make this
Cook Time: 20 minutes breakfast quick and easy! This makes
for an amazing grab and go breakfast.
VEGGIE Ingredients:
2 eggs, boiled 1 wholemeal pita bread, toasted

Olive oil, for cooking 40g feta cheese
1 garlic clove, crushed ¼ avocado, sliced thinly
1 spring onion, sliced thinly Juice of ½ lime
1/3 cup canned black beans, drained and
rinsed
½ cup crushed tomatoes
¼ teaspoon chilli flakes (optional)
Directions:
1. Place eggs into a saucepan of cold water. Place the pan over a medium heat. Bring to
a boil, then turn down heat and simmer for 3–4 minutes for soft-boiled or 7–8 minutes
for hard-boiled.
2. In a small non-stick saucepan, heat a small splash of olive oil over a medium–high
heat. Add garlic and spring onion and cook for 1 minute.
3. Add black beans and crushed tomatoes. Season with chilli flakes, if using, salt and
pepper and leave to simmer for 3–4 minutes.
4. Pour black bean mixture into a bowl and add sliced boiled eggs and pita bread. Sprinkle
with feta, top with avocado and finish with a squeeze of lime.

LEAH’S GREEK BREAKFAST
NUT Serves: 1 TIP:
FREE Prep time: 5 minutes • Instead of having the tomato cold on the side,
Cook Time: 10 minutes dice the tomato and add it to the egg mixture to
cook. This makes for a delicious omelette.
VEGGIE
Ingredients:
2 eggs
1 spring onion, sliced finely
40g feta
¼ medium avocado, sliced thinly
4 kalamata olives, halved
1 medium tomato, quartered
½ small cucumber, halved lengthways
1 teaspoon dried oregano
1 thick slice bread
Directions:
1. Beat eggs in a bowl and stir in spring onion and feta.

2. On a small non-stick frying pan, pour egg mixture and leave to set for 2 minutes. Flip
and cook for a further 30 seconds–1 minute (depending on how you like your
omelette!).
3. Place avocado, olives, tomato and cucumber on a plate and sprinkle with pepitas, olive
oil, salt, pepper and dried oregano.
4. Toast your bread and serve with omelette.

MUSHROOMS ON TOAST
Serves: 1 TIP:
VEGGIE
Prep time: 10 minutes • If you don’t like poached eggs, you can
Cook time: 15 minutes scramble or fry!
Ingredients:
2 eggs
4 medium button mushrooms, sliced thinly
2 thin slices bread, toasted
40g feta, crumbled
15g dukkah
Parsley, to serve (optional)
Directions:
1. In a small saucepan of boiling water, poach your eggs! (Refer to the cooking basics in
resources on how to poach eggs!)
2. While the eggs are cooking, heat olive oil in a small frying pan.
3. Add mushrooms and cook for 5–8 minutes or until cooked to your liking. Season with
salt and pepper.
4. Top toast with mushrooms, feta, dukkah and a sprinkle of parsley.

PUMPKIN AND BACON MUFFINS
GLUTEN Makes: 6 muffins (2 muffins is one serve) TIP:
FREE Prep time: 5 minutes • By cooking these in muffin tins, it makes
Cook Time: 20 minutes them easier to freeze, then grab and go
whenever you need them!
NUT
FREE
Ingredients:
2 cups basmati rice, cooked (150g uncooked)

150g short cut bacon, diced
1 small leek, diced
1½ cups raw diced pumpkin
¼ cup parsley, finely chopped
8 eggs
120g feta cheese
Directions:

2. In a small non-stick pan, heat olive oil over a medium–high heat. Add bacon, leek and
pumpkin and fry for 5–6 minutes or until the mixture begins to soften. Add parsley,
season with salt and pepper and mix thoroughly. Allow to cool.
3. In a large mixing bowl, crack in eggs, add pumpkin mixture, cooked rice, feta and mix
well. Spoon mixture evenly into an oiled 6-hole muffin tin.
4. Place in oven and bake for 20 minutes, or until lightly golden brown.
5. Eat right away or freeze for a super quick breakfast.

PUMPKIN AND CHICKPEA SMASH
Serves: 1 TIP:
VEGGIE
Prep time: 5 minutes • If you don’t like poached eggs, try
Cook time: 25 minutes scrambling them!
Ingredients:
¾ cup butternut pumpkin, cubed

1 teaspoon Moroccan spice mix
1 medium egg
½ cup canned chickpeas, drained
2 thin slices bread
½ cup rocket
15 g dukkah
40g feta cheese
Directions:
2. Place pumpkin onto lined tray and coat with olive oil and Moroccan spice mix. Bake for
20 minutes or until tender.
3. Place egg in a small saucepan of cold water. Place over a high heat until water begins
to boil. Start your timer for your desired cook time (soft, 4 minutes; medium, 6–8
minutes; and hard, 10 minutes). Once cooked, peel and set aside.
4. Combine chickpeas and pumpkin in a bowl and mash together.
5. Toast the bread and top with rocket, pumpkin and boiled egg. Sprinkle with dukkah and
feta.

PUMPKIN SPICED MUFFIN
VEGGIE Makes: 6 muffins (2 muffins is one serve) TIP:
Prep time: 5 minutes • These are great to freeze and re-heat for a quick grab
Cook time: 25 minutes and go!
• Make the spice mixture in bulk and keep it in your
pantry for additions to baked goods for more flavour.
Ingredients:
Olive oil spray

1½ cups (180g) butternut pumpkin chopped
½ teaspoon nutmeg
into bite-sized pieces
¼ teaspoon ground cloves
1¼ cups instant oats
1 cup walnuts, crushed
2 eggs
¾ cup natural Greek yoghurt
Pinch of salt
Directions:
1. Preheat oven to 180°C/350°F and lightly oil a large 6-hole muffin tin.
2. Steam pumpkin in the microwave or in a steamer until tender.
3. Mash pumpkin in a large bowl, then add the remaining ingredients (except Greek yoghurt)
and mix well.
4. Spoon into muffin tin and bake for 25 minutes, or until lightly golden brown.
5. Serve with ¾ cup Greek yoghurt.

SALMON, POACHED EGG
AND ASPARAGUS
Serves: 1 TIP:
Prep time: 5 minutes • The faster your whirlpool for eggs, the better it
Cook time: 10 minutes will turn out!
Ingredients:

4 asparagus spears
1 egg
2 thin slices bread
65g smoked salmon
¼ avocado, sliced thinly
40g feta
10g dukkah
Directions:
1. In a small non stick pan, heat olive oil over a medium–high heat.
2. Add asparagus spears to the pan and cook for 2–3 minutes or until spears are tender.
Season with salt and pepper.
3. Poach your egg! (Refer to the cooking basics in resources on how to best poach eggs!)
4. Toast your bread and top with smoked salmon, avocado, asparagus, feta and dukkah.

ZUCCHINI EGGY MUFFINS
NUT Makes: 6 (2 muffins is one serve) TIP:
FREE Prep time: 5 minutes • If you cook these in muffin tins, they’re easier
Cook time: 20 minutes to freeze, grab and go whenever you need!
Freezes well: Yes • Swap quinoa for cooked basmati rice as a
VEGGIE different grain alternative.
Ingredients:
GLUTEN 2 cups quinoa, cooked (140g uncooked)

FREE 2 medium zucchini, finely grated
9 eggs
2 large button mushrooms, sliced
1 medium red capsicum, diced finely
1 cup mozzarella cheese, shredded
5 basil leaves, ripped
3 spring onions, finely diced
salt and pepper, to taste
Spray olive oil
Directions:

2. Using a muslin cloth, squeeze out excess water from grated zucchini.
3. In a large mixing bowl, crack in eggs, add mushrooms, zucchini, capsicum, cheese,
basil, spring onion and cooked quinoa. Mix well and season with salt and pepper.
4. Spoon mixture evenly into an oiled large 6-hole muffin tin.
5. Place in oven and bake for 20 minutes, or until lightly golden brown.
6. Eat right away or freeze for a super quick breakfast.

SNACKS
MODEL 2

APPLE AND FENNEL SOUP
DAIRY
Serves: 4 (¼ of the mixture is 1 serve) TIP:
FREE Prep time: 10 minutes • You won’t eat all the soup in one go, so portion out
Cook time: 40 minutes into containers and freeze for a quick grab and go
snack.
NUT
FREE Ingredients: • To make this gluten free, use a gluten free Vegetable
stock.
VEGGIE 1 medium brown onion, diced
3 garlic cloves, crushed
4 medium green apples, cored and diced thinly
2 celery sticks, diced
2 medium fennel bulbs, sliced thinly
1 litre vegetable stock
15g pepita seeds (per serve)
Directions:
1. In a deep saucepan, heat olive oil and brown onion and garlic. Cook for 2 minutes or
until onion is translucent.
2. Add apple, celery and fennel. Season with a pinch of salt and pepper and cook for 5–7
minutes until softened.
3. Pour in vegetable stock and simmer for 20–25 minutes.
4. Using a blender (or a stick blender!), blend the soup until smooth.
5. Top with pepitas and serve.

APPLE AND NUT BUTTER
DAIRY
Serves: 1 TIP:
FREE Prep time: 2 minutes • Use any type of nut butter! Peanut, almond,
hazelnut butter – they all work!
Ingredients:
VEGGIE
1 medium apple (green or red), sliced

1 tablespoon nut butter
GLUTEN
FREE
Directions:
1. Smear nut butter over apple pieces and eat!

APPLE AND NUT BUTTER ROUNDS
DAIRY
Serves: 1 TIP:
FREE Prep time: 2 minutes • Apple can be swapped out for any other fruit!
My favourite alternative is peanut butter and
Ingredients: banana.
GLUTEN
FREE • Similar to the above recipe, this had toasted
1 tablespoon peanut butter nuts for added protein.
1 green apple, cored and sliced into thick rounds
VEGGIE 10g toasted nuts and seeds
Directions:
1. Smear peanut butter over the apple rounds and sprinkle with toasted nuts and seeds.

APRICOT AND ALMOND
BLISS BALLS
Makes: 12 (2 balls is one serve) • TIP:
VEGGIE
Prep time: 10 minutes • These are a great 3 o’clock pick me up! If
Setting time: 30 minutes you don’t like coconut - you don’t have to roll
them in it! They still set without.
GLUTEN
FREE Ingredients:
¾ cup raw almonds
5 Medjool dates, pitted, soaked and drained
¾ cup dried apricots, diced
2 tablespoons desiccated coconut
Directions:
1. Place all ingredients in a food processor and blitz until combined.

2. Place mixture in the fridge for 30 minutes to firm up.
3. Remove from fridge and roll into balls. Roll into the desicated coconut and place back
into the fridge for a quick grab and go when you need!

BANANA AND BLUEBERRY LOAF
Makes : 8 slices, 1 slice is 1 serve TIP:
VEGGIE
Prep time: 5 minutes • This is a ‘moist’ type of bread, but if you
Cook Time: 40-45 minutes prefer a more cooked texture, leave it in
for another 5 minutes
DAIRY
FREE
• If you don’t have a loaf tin, use a cake or
a muffin tin.
Ingredients: • Bake with an extra banana on top for
additional fruit.
1½ cups almond meal
3 very ripe bananas, mashed
¼ cup honey
1 cup blueberries
2 medium eggs
Pinch of ground cinnamon
Directions:
1. Preheat oven to 180°C/350°F and line a loaf tin (24cm) with baking paper.
2. Place all ingredients except berries in a bowl and mix to combine. Gently fold in berries
3. Pour into cake tin and bake for 30–35 minutes, or until browned on top and a skewer
poked into the centre comes out clean.

BANANA AND DATE MUFFINS
DAIRY
Makes: 8 (2 muffins is one serve) TIP:
FREE Prep time: 10 minutes • These freeze well! Once cooked, freeze and defrost
Cook time: 25 - 30 minutes for a quick and easy grab and go snack!
• To make this gluten free, ensure your baking
VEGGIE powder is GF.
Ingredients:
3/4 cup almond meal

2 large ripe bananas, mashed
¼ cup maple syrup
2 small eggs
pinch of ground cinnamon
4 Medjool dates, pitted and chopped
Directions:
1. Preheat oven to 180°C/350°F and line a muffin tin with baking paper.
2. Combine all ingredients except dates in a bowl and mix well.
3. Add dates and fold through.
4. Pour into muffin tin and bake for 25 minutes, or until golden brown.

BANANA NICE-CREAM
DAIRY
Serves: 1 TIP: If you don’t have a super strong blender,
FREE Prep time: 5 minutes add 1 tsp of water (at a time) to help the blending
process.
GLUTEN Ingredients:
FREE
1 medium banana, frozen
2 teaspoons peanut butter
10g unsalted raw mixed nuts, crushed
VEGGIE
Directions:
1. Place banana, peanut butter and water into a high-powered blender and blend until
smooth.
2. Spoon out into a bowl and sprinkle with crushed mixed nuts.

CARROT CAKE BLISS BALLS
DAIRY
Makes: 20 Balls (2 balls is one serve) TIP: Soaking the dates overnight isn’t fun when
FREE Prep time: 10 minutes you’re in a rush. Soak dates in hot water to speed
up the process!
GLUTEN
FREE Ingredients:

VEGGIE 1 cup desiccated coconut
1 cup raw almonds
2 small carrots, quartered
1 tablespoon almond butter
¼ teaspoon ground cinnamon
½ teaspoon nutmeg
½ teaspoon ground ginger
1 tablespoon coconut oil, melted
½ teaspoon vanilla extract
Pinch of salt
Directions:
1. Soak dates in boiling water for 10 minutes. Drain.

2. Keep ¼ cup of the coconut aside for rolling. Add all other ingredients to a blender and
blend until the mixture comes together. Blend until the carrot is very finely chopped.
3. Roll into balls and coat in the remaining coconut. Leave in the fridge for 20 minutes or
until set.

CHOC CASHEW SMOOTHIE
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • Cashews give it a smooth texture, but if
Cook time: 2 minutes you wanted a different nut, try almonds!
VEGGIE
Ingredients:
15g cashews, raw and unsalted

GLUTEN
FREE 1 small banana
Pinch of nutmeg
Pinch of salt
Handful of ice
¼ cup water
Directions:
1. Pour boiling water over the cashews to completely submerge. Soak for 5 minutes, then
drain.
2. Add to blender with all remaining ingredients and blend to a smooth consistency.

FRUIT AND NUT LOAF
DAIRY
Makes: 8 (1 slice is one serve) TIP:
FREE Prep time: 10 minutes • This freezes well! Once cooked, freeze and de-frost
Cook time: 25 - 30 minutes for a quick and easy grab and go snack.
• To make this gluten free, ensure the baking powder
VEGGIE is gluten free.
Ingredients:
1½ cups almond meal

1 tablespoon chia seeds
2 teaspoons baking powder
¼ teaspoon sea salt
½ teaspoon white vinegar
1 tablespoon coconut oil, melted
3 eggs
1 cup unsweetened apple sauce
¼ cup mixed raw unsalted nuts
1 cup mixed dried fruit
1 tablespoon pepitas (pumpkin seeds)
Spray olive oil
Directions:
1. Preheat oven to 180°C/350°F and oil a 24 cm loaf tin.

2. Place all ingredients except pepitas in a bowl. Mix well to combine.
3. Pour mixture into oiled tin and spread evenly.
4. Sprinkle pepitas over the top and bake for 30 minutes or until lightly brown on top.

FRUIT AND NUT SLICE
DAIRY
Makes: 12 (1 slice is 1 serve) TIP:
FREE Prep time: 10 minutes • Add your favourite mixed fruits! I used goji
Fridge time: 2 hours berries, apricots and dates.
VEGGIE
Ingredients:
1½ cups mixed unsalted raw nuts

GLUTEN
FREE
½ cup desiccated coconut
150g Medjool dates, pitted
¼ cup cacao powder
¼ cup coconut oil, melted
½ cup mixed dried fruit
¼ cup pepitas (pumpkin seeds)
Directions:
1. Submerge dates in warm water and leave to soak for 5-10 minutes. Strain.
2. Add all ingredients to a food processor and blend until combined.
3. Press into rectangle baking dish and refrigerate for 2 hours.
4. Once firm, slice and leave in the fridge until ready to eat!

HONEY AND CINNAMON
CHICKPEAS
DAIRY
Serves: 2 (100g is one serve) TIP:
FREE Prep time: 5 minutes • If you wanted more of a savoury treat, instead
Cook time: 45 minutes of honey add a pinch of salt, paprika and curry
powder.
NUT
FREE Ingredients:
• Serve with a piece of fruit.
400g can chickpeas, drained and rinsed
VEGGIE
1 teaspoon olive oil
1 tablespoon honey
Pinch of nutmeg
GLUTEN
FREE
Directions:
2. Pat chickpeas dry and coat with olive oil and place on lined tray. Bake for 30 minutes,
shaking regularly.
3. Remove from oven and add honey, cinnamon and nutmeg, mixing well to coat. Return
to oven for 5–10 minutes or until crispy.

PEANUT BUTTER ICE-BLOCKS
DAIRY
Serves: 1 TIP:
FREE Prep time: 5 minutes • If you like, add some raspberries to the mixture
Freezes well: 3 hours or overnight for some extra fruit!
VEGGIE
Ingredients:
4 medium bananas
GLUTEN 1 cup coconut water
FREE
1/3 cup peanut butter
Directions:
1. In a blender, blend bananas, coconut water and peanut butter.

2. Pour into a silicone ice-block mould and freeze. Keep in freezer until you want a quick
snack!

PEANUT BUTTER, DATE &
GINGER COOKIES
DAIRY
Makes: 10 (1 cookie is one serve) TIP:
FREE Prep time: 5 minutes • When rolling the cookie, wet hands will make the
Cook Time: 12 minutes mixture sticky and difficult to roll. Oil your hands
before rolling the mixture, this will help shape
GLUTEN
FREE
them, giving them a smooth texture.
Ingredients:
VEGGIE 1 cup natural smooth peanut butter

200g Medjool dates, pitted
2 teaspoons ground ginger
2 teaspoons vanilla extract
1 small egg
Pinch of salt
1 tablespoon almond meal
Olive oil, for rolling
Directions:
2. Add all ingredients except olive oil to a food processor and blend to a smooth
consistency.
3. Spray your hands with olive oil (don’t use water as it’ll make them extra sticky) and roll
the mixture into small balls.
4. Place the balls onto a lined baking tray and (with oiled hands again) flatten into
cookies.
5. Bake for 12 minutes or until lightly golden.

PROSCIUTTO WRAPPED PEAR
DAIRY
Serves: 1 TIP: If you don’t like pear - try apple! Apple
FREE Prep time: 5 minutes is a great substitute as it cooks well and
Cook time: 6 minutes will soften nicely in the pan.
NUT
FREE Ingredients:
40g prosciutto
GLUTEN 1 medium pear, sliced thickly
FREE
Basil leaves, to serve
Directions:
1. Wrap prosciutto tightly around pear.

2. On a small grill plate, heat a tiny splash of olive oil and place the pear, seam-side down,
on the pan.
3. Cook for 3 minutes on each side or until lightly golden brown.
4. Top with basil and eat.

ROASTED TRAIL MIX
DAIRY Serves: 10 (45g is one serve) TIP: For extra flavour, roast the nuts in a
FREE Prep time: 10 minutes 180°C/350°F oven for 15 minutes. Make sure you
don’t take your eyes off them – they can burn easily!
Ingredients:
VEGGIE
50g walnuts
50g almonds
GLUTEN
FREE
20g coconut flakes
150g dried apricots, halved (or dried fruit of your choice)
150g dried cranberries (or dried fruit of your choice)
Directions:
1. Combine all ingredients in a bowl and mix well! Store in an airtight container for up to
4 weeks.

SEED AND FRUIT CRISPBREAD
DAIRY
Makes: 6 slices (1 crispbreads is 1 serve) TIP: The smaller the mixed berries the
FREE Prep time: 40 minutes better. This will be easier to cook and prevent
Cook time: 35-40 minutes the crispbread falling apart
VEGGIE Ingredients:
¼ cup sunflower seeds

GLUTEN ¼ cup pepitas (pumpkin seeds)
FREE
¼ cup flaxseeds (linseeds)
2 tablespoons chia seeds
2 tablespoons sesame seeds
120g mixed dried berries (including goji
berries and cranberries – the smaller the better)
200ml warm water
1 tablespoon peanut butter, to serve
Directions:
1. Place all seeds and berries in a large bowl and pour warm water over the top.
2. Leave to soak for 30 minutes.
3. Meanwhile, preheat oven to 200°C/390°F and line a baking tray with baking paper.
4. Spread mixture out onto lined tray as thinly as you can,making sure the mixture doesn’t
have any cracks in it.
5. Bake for 25 minutes. Remove and slice apart (or break roughly).
6. Place back into the oven for a further 10–15 minutes to crisp up. Store in an airtight
container. Serve with peanut butter.

MAIN MEALS
MODEL 2

ASIAN RICE NOODLE SALAD
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • If you want to add meat to this dish, simply
Cook time: 5 minutes swap out the edamame for another protein!
• To make this recipe gluten free, choose a
NUT
FREE gluten free soy sauce.
Ingredients:
1 cup rice vermicelli noodles, cooked (50g uncooked) Dressing:

VEGGIE
1/3 cup frozen edamame beans, thawed and shelled 1 tablespoon tahini
½ small carrot, sliced thinly 1 teaspoon honey
½ small cucumber, sliced into thin strips 1 teaspoon soy sauce
½ small red capsicum, sliced into thin strips 1 teaspoon fresh minced ginger
½ cup thinly shredded red cabbage Lime, to taste
1 spring onion, sliced thinly 1 teaspoon sesame seeds
¼ small avocado, sliced thinly 1 teaspoon water
3 mint leaves
1 tablespoon coriander leaves
Directions:
1. Cook rice noodles according to packet instructions.

2. In a small bowl, combine dressing ingredients and mix well.
3. In a large bowl, add noodles, edamame, carrot, cucumber, capsicum, cabbage, spring
onion, avocado, mint and coriander.
4. Pour dressing over the top and mix well.

BEEF AND BARLEY STEW
NUT Serves: 1 TIP:
FREE Prep time: 15 minutes • Toast your bread with a garlic rub for an
Cook time: 4-8 hours extra delicious dipper!
DAIRY
FREE Ingredients:
1 teaspoon olive oil 1 tablespoon parsley, roughly chopped

100g chuck steak, cut into cubes 2 thyme sprigs, roughly chopped
¼ cup pearl barley, uncooked (40g) 1 tablespoon tomato paste
½ small carrot, thick rounds 1 bay leaf
1 small potato, cut into bite-sized pieces 2 cups beef stock
1 celery stick, diced ¼ cup red wine
1 garlic clove, crushed salt and pepper, to taste
½ brown onion, diced finely 1 slice bread, toasted, or 1 small bread roll
Directions:
1. In a small non-stick frying pan, heat olive oil and cook steak in batches until lightly
browned.
2. Remove steak from the pan and add carrot, potato, celery, garlic, onion, parsley, thyme
and tomato paste and cook for 3–4 minutes.
3. Transfer meat and veg to a slow cooker, along with bay leaf, barley, beef stock and red
wine. Season with a generous pinch of salt and pepper.
4. Cook for 4 hours on high, or 8 hours on low.
5. Serve with toast or bread roll.

BEEF AND BLACK BEAN
CHILLI CON CARNE
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • Squeeze lime juice over the top if you
Cook time: 30 minutes want to add a little zing of flavour to this
dish!
NUT
FREE Ingredients:
1 cup basmati rice, cooked (65g uncooked) 1 medium red chilli, de-seeded and finely diced
GLUTEN 100g beef mince 1 cup canned chopped tomatoes
FREE
Olive oil, for cooking ¼ teaspoon curry powder
¼ small brown onion, finely diced ½ teaspoon mustard powder
1 garlic clove, crushed ¼ teaspoon paprika
½ small red capsicum, diced ½ teaspoon ground cumin
1/3 cup canned black beans, drained Pinch of cayenne pepper
1 tablespoon tomato paste Pinch of chilli flakes
Handful of coriander leaves
Directions:
1. Heat olive oil in a deep saucepan, over medium–high heat. Add onion, garlic, capsicum
and cook for 3 minutes, stirring constantly.
2. Add mince, using a wooden spoon to break it into small pieces. Wait for the excess
liquid to completely evaporate. Add black beans and tomato paste and stir for a further
minute.
3. Add canned tomatoes and all spices and leave to simmer for 15 minutes. Taste and
season to your liking.
4. Reduce heat to low and leave to simmer for 20 more minutes.
5. Squeeze over lime, sprinkle with coriander and serve with rice.

BEEF AND SOBA
NOODLE BROTH
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • If you’re struggling to slice the beef, place it in
Cook time: 20 minutes the freezer for 20 minutes and it will become
eaiser to slice.
NUT
FREE Ingredients:
1⅔cup soba noodles, cooked (70g uncooked) 1 small carrot, cut into matchsticks
Olive oil, for cooking 1 spring onion, sliced thinly
1cm piece ginger, peeled and finely sliced 1 bok choy, leaves separated
1 small red chilli, deseeded and finely sliced 3 broccolini stalks, roughly chopped
2 cups beef stock 100g beef steak, sliced thin
½ cup water handful of coriander leaves
2 teaspoons soy sauce
Juice of ½ lime
Directions:
1. Heat olive oil in a small deep saucepan over medium–high heat and fry ginger and chilli
for 1 minute.
2. Add beef stock, water, soy sauce and lime juice. Bring to a boil, then turn down to a
simmer.
3. Add carrot, spring onion, broccolini and bok choy. Cook for 3–4 minutes. Add beef and
cook to your liking (roughly 5–8 minutes).
4. Place soba noodles in a deep bowl and pour broth, beef and veggies over the top.
5. Top with coriander.

BEEF BOLOGNESE
DAIRY Serves: 1 TIP:
FREE Prep time: 10 minutes • For a gluten free version of this recipe,
Cook time: 25 minutes swap out the pasta and stock for a
gluten free option.
NUT
FREE • For a veggie option, swap the beef for
lentils.
Ingredients:
1 small celery stick, finely diced
3/4 cup pasta, uncooked (80g)
100g lean beef mince
¾ cup tomato passata
½ small brown onion, finely diced
½ cup beef stock
1 bay leaf
½ small zucchini, grated
salt and pepper, to taste
½ small carrot, grated
sprinkle of dried oregano
½ cup baby spinach
Directions:
1. Cook pasta according to packet instructions.

2. Heat olive oil in a deep saucepan over a medium–high heat.
3. Add onion and garlic and stir until onion becomes translucent, around 3–4 minutes.
4. Add zucchini, carrot and celery and cook until all water evaporates from the bottom of
the pan, around 6–8 minutes.
5. Add mince and use your stirring utensil to break it into small pieces. Cook until mince is
browned and all juice from the mince has evaporated.
6. Add tomato passata, beef stock, bay leaf and stir.
7. Season with salt, pepper and dried oregano.
8. Add spinach and cover with a lid. Leave to simmer for a further 5–10 minutes,
continuously stirring.
9. Serve with pasta.

BEEF TACOS
DAIRY
Serves: 1 TIP:
FREE Prep time: 10-12 minutes • Swap the beef for chicken mince for a different
Cook time: 10-15 minutes taste!
• Make this gluten free by choosing a gluten free
NUT Ingredients: taco shell and taco seasoning.
FREE
2 taco shells Toppings:

Olive oil, for cooking ½ cup iceberg lettuce, shredded
100g lean beef mince 1/3 cup red cabbage, thinly sliced
1 tablespoon taco spice mix 1 small tomato, diced
½ cup brown rice, cooked (30g uncooked) ½ small fresh jalapeno, sliced
¼ avocado, thinly sliced
2 teaspoons sweet chilli sauce
Directions: Coriander leaves, to serve (optional)
1. Cook rice according to packet instrictions.

2. In a small non-stick frying pan, heat olive oil over a high heat. Add beef mince and,
using your cooking utensil, break up mince into small pieces.
3. When almost cooked, add taco spice mixture and cooked rice. Cook for a further 2–3
minutes until its all heated through.
4. Heat taco shells according to packet instructions.
5. Begin building your taco! Meat mixture first, then lettuce, cabbage, tomato, jalapeno,
avocado and top with sweet chilli sauce. Finish with a squeeze of lime and coriander
leaves.

CHICKEN AND MUSHROOM PASTA
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • Sub out the mushrooms for another
Cook time: 20 minutes vegetable like zucchini, fresh tomato or
rocket.
NUT
FREE
Ingredients:

100g chicken tenderloins, cut into strips
½ small brown onion, finely diced
4 button mushrooms, sliced thinly
½ cup baby spinach
1 cup napoletana sauce, (See page 131)
Sprinkle of parsley, chopped
Directions:

2. Heat olive oil in a small non-stick pan over a medium–high heat.
3. Add chicken and season with salt and pepper. Cook for 5–7 minutes or until completely
cooked through. Remove from pan and set aside.
4. Splash a little more olive oil into the pan (if needed) and add onion, garlic and
mushrooms and cook for 5–8 minutes, until mushrooms are cooked. Add baby
spinach, napoletana sauce, parsley, salt and pepper and heat through for 2–3 minutes.
5. Return chicken to the pan and heat through. Serve with pasta.

CHICKEN AND VEGGIE PASTA
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • For a quicker meal, add store bought rotisserie
Cook time: 20 minutes chicken!
NUT
FREE Ingredients:
3/4 cup spaghetti, uncooked (80g) ½ cup broccoli florets

100g chicken breast ½ cup sliced red capsicum
Salt and pepper, to taste 5 pitted kalamata olives
Olive oil, for cooking 2 teaspoons baby capers
½ small brown onion, diced 1 cup Napoletana sauce (see page 131)
1 small red chilli, deseeded and finely sliced
1 cup baby spinach
Directions:
1. Season chicken generously with salt and pepper.

2. In a small frying pan, heat a splash of olive oil and cook chicken for 6–8 minutes, or
until completely cooked through.
3. Remove chicken from pan and splash in a little more olive oil.
4. Add onion, garlic and chilli and cook until onion becomes translucent.
5. Add broccoli, capsicum, olives, capers and cook for 3–5 minutes, or until cooked to
your liking. Add Napoletana sauce and baby spinach and heat through.
6. Add cooked pasta to the pan and stir. Season with salt and pepper.

CHICKEN LETTUCE CUPS
FREE Prep time: 10-12 minutes • To make this recipe gluten free, choose
Cook time: 20 minutes a gluten free soy and oyster sauce.
NUT
FREE Ingredients:
3 button mushrooms, finely diced
1 cup brown rice, cooked (65g uncooked)
50g green beans, top and tailed, cut in half
100g chicken mince, raw weight
3 Cos lettuce leaves
½ small zucchini, finely grated
Dressing:
1 teaspoon oyster sauce
1 tablespoon soy sauce
1 small red chilli, deseeded and sliced thinly
Juice of ½ lime
½ small red capsicum, sliced
Sweet chilli sauce, to serve (optional)
Directions: Coriander leaves, to serve (optional)

2. Using a muslin cloth, squeeze excess liquid from zucchini.
3. Combine dressing ingredients in a small bowl and mix well. Set aside.
4. Heat olive oil in a large non-stick frying pan over medium–high heat.
5. Add onion, garlic and chilli and cook for 2–3 minutes or until onion becomes
translucent.
6. Add mince and, using your cooking utensil, break it up into smaller pieces. Cook for
2–3 minutes before throwing in zucchini, capsicum, mushrooms and green beans.
Cook for a further 5–6 minutes, or until veggies are cooked to your liking.
7. Add cooked rice and top with dressing.
8. Spoon mixture into lettuce leaves and top with sweet chilli sauce and coriander, if you
like.
CHICKEN PESTO PASTA
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • Don’t like the veg? Add your favourites instead!
Cook time: 15 minutes Try zucchini, red onion and basil for an amazing
flavour!
Ingredients:
3/4 cup pasta, uncooked (80g) 1 garlic clove, crushed

100g chicken breast, sliced into strips ½ cup broccoli florets
Salt and pepper, to taste 2 small button mushrooms, sliced
Olive oil, for cooking 4-5 cherry tomatoes, halved
½ small brown onion, diced 1 tablespoon pesto (see page 131)
Directions:

2. Season chicken with a generous pinch of salt and pepper.
3. In a small frying pan, heat a splash of olive oil and cook chicken for 6–8 minutes, or until
completely cooked through. Remove chicken from pan and splash in a little more olive
oil.
4. Add onion and garlic to the pan and cook for 2 minutes or until onion becomes
translucent.
5. Add broccoli and mushrooms and cook for 5 minutes or until your liking. Add cherry
tomatoes and allow them to soften.
6. Add chicken, cooked pasta and pesto to the pan and heat through. Taste, and season
with salt and pepper.

CHICKEN, VEG AND BUCKWHEAT SALAD
DAIRY
Serves: 1 TIP:
FREE Prep time: 15 minutes • Swap buckwheat for another wholegrain option.
Cook time: 30 minutes Quinoa, brown rice, noodles...will all go perfectly!
NUT
FREE Ingredients:
1 cup buckwheat, cooked (80g uncooked) ½ small red capsicum, sliced into thin strips
GLUTEN 100g chicken breast, sliced into strips Salt and pepper, to taste
FREE
1 small carrot, sliced into rounds Olive oil, for cooking and dressing
½ medium red onion, quartered 1 tablespoon parsley, chopped
1 small beetroot, sliced thinly 1 garlic clove, crushed
1/2 cup baby spinach
1 tbsp balsamic vinegar
Directions:
\
2. Place carrot, red onion, beetroot and capsicum on the tray and coat in olive oil,
parsley, salt and pepper. Roast for 20-25 minutes, or until tender.
3. Meanwhile, cook buckwheat according to packet instructions.
4. Coat chicken strips in salt, pepper and garlic.
5. Heat olive oil in a small non–stick frying pan over a medium–high heat.
6. Cook chicken for 5–7 minutes, or until cooked through.
7. Place chicken, roast veggies, baby spinach and buckwheat in a bowl and gently
combine.
8. Dress with a splash of olive oil and balsamic vinegar.

FISH BURGER
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • If you dont like tahini, use a white vinegar, olive
Cook time: 15 minutes oil and salt dressing to coat the slaw.
NUT
FREE Ingredients:
Slaw:
115g firm boneless white fish (ling, snapper, ¼ cup red cabbage, thinly sliced
barramundi) 1 spring onion, sliced finely
1 spring onion, sliced finely 4 snow peas, sliced into thin strips
1 tablespoon yellow curry paste 1 small carrot, cut into matchsticks
Handful of mint leaves, roughly chopped Dressing:
Handful of coriander leaves, roughly chopped 1 teaspoon tahini
Olive oil, for cooking 1 small garlic clove, crushed
1 burger bun or large roll 1 tablespoon water
1 teaspoon lemon juice
Directions:
1. Place fish, spring onion, yellow curry paste, mint and coriander in a food processor and
blitz until combined. Transfer fish mixture to a bowl and flatten into a patty.
2. Heat olive oil in a small non–stick frying pan over a medium–high heat. Place fish patty
into the frying pan and cook for 2–3 minutes on each side, or until lightly browned and
cooked through.
3. Combine all slaw ingredients in a large bowl and mix well. Place dressing ingredients in a
separate bowl and mix well.
4. Pour the dressing over the slaw and toss to coat.
5. Place the fish patty onto the burger bun or roll and top with slaw.

GARLIC AND CHILLI PRAWN
PASTA
DAIRY
Serves: 1 TIP:
FREE Prep time: 15 minutes • If you want to add more vegetables to
Cook time: 10 minutes this dish, baby spinach and broccoli
would be great additions!
NUT
FREE Ingredients:
¾ cup spaghetti, uncooked (80g) 115g raw prawns, peeled and de-veined
Olive oil, for cooking 1 medium tomato, roughly chopped
½ small brown onion, diced 2 tablespoons parsley, chopped
1–2 cloves garlic, crushed 1 cup rocket
1 small red chilli, deseeded and finely diced salt and pepper, to taste
Directions:
1. Heat olive oil in a small frying pan, add onion, garlic and chilli and cook until onion
becomes translucent.
2. Add prawns, tomato and parsley and cook for 4–6 minutes, or until prawns are cooked
through and tomato has softened.
3. Add cooked pasta and rocket and mix through until rocket begins to wilt.
4. Season with salt and pepper, to taste.

HONEY SALMON
DAIRY
Serves: 1 TIP:
FREE Prep time: 15 minutes • Don’t waste the leftover delicious juices in the
Cook Time: 20 minutes foil – pour it over your salmon and veggies for
extra flavour!
NUT • To make this recipe gluten free, use a gluten
FREE Ingredients: free soy sauce.
115g salmon fillet Dressing:
1 cup brown rice, cooked (65g uncooked) 1 garlic clove, crushed
½ cup bok choy, ends trimmed 1 teaspoon fresh ginger, grated
½ cup finely chopped Chinese broccoli or 1 small red chilli, finely diced
Chinese cabbage 1 tablespoon soy sauce
Salt, to taste 2 teaspoons honey
1 teaspoon sesame seeds Juice of ½ lime
1 teaspoon finely chopped coriander
1 spring onion, sliced finely
Directions:

2. To make the dressing, mix together all ingredients under “dressing”.
3. Place one sheet of foil on a baking tray – large enough to cover the fish – and place
salmon in the middle.
4. Pour the dressing over the salmon fillet and wrap the foil up tightly, making sure no
dressing can escape. Place the salmon in the oven for 15 minutes for medium or 20
minutes for well done.
5. While the salmon is cooking, heat olive oil in a small frying pan. Cook bok choy and
Chinese broccoli or cabbage for 2–3 minutes or until cooked to your liking. Season with
a small pinch of salt.
6. Plate up your rice, salmon and veggies! Sprinkle sesame seeds over the top.

HONEY SOY CHICKEN BAKE
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • Use thigh fillet for a softer piece of meat. Trim fat
Cook time: 35 minutes and use as you would the breast!
• To make this gluten free, choose a gluten free
NUT soy sauce.
FREE
Ingredients:
1 cup white rice, cooked (65g uncooked) Marinade:
100g chicken breast, in strips 2 tablespoons soy sauce
2 baby potatoes, quartered 1 garlic clove, crushed
½ small carrot, cut into rounds 2 teaspoons honey
½ small zucchini, cut into rounds 1 small red chilli, deseeded and sliced
½ cup large broccoli florets 1 teaspoon grated fresh ginger
Olive oil, for cooking 1 teaspoon olive oil
Directions:

2. Place all marinade ingredients in a bowl and mix well. Add chicken to the bowl and coat
well. Allow 15 minutes to marinate (or overnight if you have the time!).
3. Meanwhile, place carrot and potatoes on a baking tray and coat in olive oil. Roast for
15 minutes, then remove from oven and add zucchini, broccoli and marinated chicken
to the tray.
4. Return to the oven for a further 20 minutes or until chicken is completely cooked
through.
5. Serve with rice!

LENTIL AND QUINOA STIRFRY
FREE Prep time: 15- 20 minutes • Using canned lentils saves you time in the
Cook time: 20 minutes kitchen, but if you want to use dried lentils and
cook them yourself, do so beforehand and
VEGGIE simply throw them in!
Ingredients:
1 cup quinoa, cooked (70g uncooked) 1 spring onion, thinly sliced

Olive oil, for cooking ½ cup red cabbage, thinly sliced
1 large garlic clove, crushed ¼ cup canned brown lentils, drained and rinsed
1 small red chilli, deseeded and thinly sliced Dressing:
½ cup broccoli, finely diced 1 tablespoon soy sauce
1 small carrot, finely diced 1 tablespoon oyster sauce
½ small red capsicum, finely diced 1 tablespoon chopped coriander
10g flaked almonds
Directions: 10g pepitas (pumpkin seeds)
1. In a deep frying pan, heat a splash of olive oil and fry off garlic, brown onion and chilli
for 2–3 minutes or until onion becomes translucent.
2. Add broccoli, carrot, capsicum and spring onion to pan and cook for 5 minutes until
vegetables begin to soften.
3. Add cabbage and cook for 2 minutes.
4. Add cooked quinoa and lentils to the pan and stir through.
5. Add soy sauce, oyster sauce and coriander and cook for a further 1 minute. Season
with salt and pepper, sprinkle with flaked almonds, pepita seeds and serve!

LENTIL PESTO PASTA
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • Change up the veg to your favourites! For
Cook time: 25 minutes example you could swap broccoli for zucchini
and tomatoes for spinach or rocket.
VEGGIE
Ingredients:
¼ medium brown onion, finely diced
½ cup small broccoli florets
2 medium mushrooms, finely sliced
1 cup canned brown lentils, drained
1 tablespoon pesto (See page 131)
Directions:

2. Add a splash of olive oil into a large saucepan and heat over a medium–high heat.
3. Add onion, garlic, broccoli, cherry tomatoes and mushrooms to the pan and cook for 10
minutes, or until vegetables have softened. Add lentils and heat through.
4. Add cooked pasta to the pan and stir through.
5. Add the pesto and stir to combine. Season with salt and pepper.

MEATBALLS AND RICE
Serves: 1 TIP:
Prep time: 10 minutes • This is my favourite recipe to make in bulk! I
Cook time: 25 minutes typically multiply the recipe by 5 and freeze
for a quick grab and go lunch or dinner.
Ingredients:
3/4 cup brown rice, cooked (50g uncooked) Handful of mint leaves, roughly chopped
100g lean minced meat, raw Handful of parsley leaves, roughly chopped
½ small zucchini, grated Salt and pepper, to taste
½ small carrot, grated 2 tablespoons breadcrumbs
½ medium brown onion, diced 1 cup of Napoletana sauce (See page 131)
¼ cup water
Directions:
1. Using a muslin cloth, squeeze out the excess water from the grated carrot and zucchini.
2. In a mixing bowl, add mince, zucchini, onion, carrot, mint, parsley, salt, pepper and
breadcrumbs. Mix well.
3. Roll mixture into balls.
4. Heat Napoletana sauce and water in a saucepan over a high heat and add meatballs.
Turn down to a simmer and cover. Allow meatballs to cook for 5 minutes. Stir and rotate
meatballs and cook for a further 10–15 minutes or until they are cooked through.
5. Blanch broccoli in boiling water for 3–4 minutes or until softened to your liking.
6. Plate up rice, meatballs and broccoli and season with salt and pepper.

MEDITERRANEAN STUFFED CHICKEN
FREE Prep time: 5 minutes • If you don’t like zucchini, swap for eggplant for
Cook Time: 30 minutes another delicious vegetable.
NUT
FREE Ingredients:
1 cup couscous, cooked (40g uncooked) ½ small zucchini, sliced into thin strips
100g chicken breast ¼ cup sun dried tomatoes, sliced thinly
1 small garlic clove, crushed 1 small marinated artichoke heart, sliced thinly
1 teaspoon dried oregano ½ red onion, thinly sliced
Salt and pepper, to taste ½ cup baby spinach
Olive oil, for cooking and dressing ½ small red capsicum, finely diced
1 tablespoon parsley, chopped
1 teaspoon lemon juice
Directions:
2. Coat chicken breast in garlic, oregano, salt and pepper. Slit a pocket in the chicken,
being careful not to pierce the whole way through.
3. In a small non-stick pan, heat olive oil over a medium–high heat.
4. Add zucchini strips and cook for 5–7 minutes until soft. Add sun dried tomatoes and cook for a
further 2–3 minutes.
5. Stuff the zucchini, sun dried tomatoes and artichoke hearts into the pocket of the chicken breast
and seal with a toothpick .
6. Using the same pan as for the veggies, sear the chicken until lightly brown on each side (it doesn’t
have to cook through). Transfer to lined baking tray and bake for 15 minutes or until chicken is
cooked through.
7. Meanwhile, add cooked couscous, red onion, baby spinach, capsicum, parsley, 1 teaspoon of olive
oil, lemon juice and a pinch of salt to a bowl and mix.
8. Plate up your couscous salad and eat with the stuffed chicken!

PAN FRIED FISH WITH TABOULI
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • You can buy pita chips, or you can make
Cook time: 15 minutes them yourself! Simply put a pita bread in a
180°C/350°F oven for 5
NUT
FREE minutes or until crispy, then break apart once
cooled.
Ingredients:
Tabouli:
115g boneless firm white fish ½ cup bulgur wheat, cooked (35g uncooked)
(snapper, ling, flathead etc) ½ cup parsley leaves, roughly chopped
Salt and pepper, to taste ¼ cup mint leaves, roughly chopped
Sprinkle of dried oregano 1 medium tomato, diced
½ teaspoon paprika 1 small cucumber, diced
Splash of olive oil 1 spring onion, sliced thinly
Lemon juice, to taste
¼ cup crushed pita chips (or crushed taco
shells)
Directions:
1. Cook bulgur wheat according to packet instructions.

2. Coat fish in salt, pepper, dried oregano and paprika.
3. Heat a small non-stick frying pan over a medium–high heat and add olive oil. Cook fish
for 4–5 minutes, or until completely cooked through.
4. In a small mixing bowl, combine cooked bulgur, parsley, mint, tomato, cucumber, spring
onion, salt, and pepper. Top with fish and sprinkle with pita chips. Squeeze lemon over
the top and eat!

PORK AND NOODLE SALAD
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • Don’t eat pork? An amazing swap is beef
Cook time: 15 minutes strips!
NUT
FREE Ingredients:
1⅔cup rice vermicelli noodles, cooked (50g uncooked) 1 small carrot, sliced thinly
GLUTEN 100g pork fillet, sliced thinly ½ red capsicum, sliced thinly
FREE
Salt and pepper, to taste 2-3 snow peas, sliced into strips
1 garlic clove, crushed 1 teaspoon sesame seeds (optional)
1 small red chilli, deseeded and finely diced
1 teaspoon fresh ginger, grated Dressing:
1 spring onion, sliced thinly 1 tablespoon lime juice
Olive oil, for cooking 1 tablespoon fish sauce
Handful of coriander leaves, chopped roughly 1 teaspoon brown sugar
Handful of mint leaves, chopped roughly 1 tablespoon sesame oil
Directions:
1. Combine all dressing ingredients in a small bowl and mix. Set aside.
2. Coat pork in salt, pepper, garlic, chilli, ginger and spring onion.
3. In a small non–stick frying pan, heat olive oil over a medium–high heat.
4. Cook pork for 5–6 minutes until cooked through.
5. In a mixing bowl, add coriander, mint, carrot, capsicum, snow peas and cooked noodles.
6. Add pork, pour dressing and sprinkle sesame seeds over the top. Toss well and plate
up!

QUINOA STUFFED VEGETABLES
FREE Prep time: 10 minutes • If you want to change up the quinoa,
Cook time: 35 minutes basmati rice is a perfect alternative.
NUT
FREE Ingredients:
1 small red chilli, deseeded and diced
1/3 cup quinoa, uncooked Handful of parsley leaves, roughly chopped
VEGGIE Olive oil, for cooking 1 cup canned brown lentils, drained
½ small zucchini, grated and excess water 1-2 small red capsicums
squeezed out 3 tablespoons tomato passata
GLUTEN
½ small eggplant, diced finely 1 tablespoon water
FREE 1 garlic clove, crushed Salt and pepper, to taste
1 tablespoon tomato paste Olive oil spray
Directions:

2. Cook quinoa according to packet instructions, but remove from heat 2 minutes earlier
than the cook time. Drain any excess water.
3. In a small pan, heat olive oil over a medium–high heat. Add zucchini, eggplant, garlic,
tomato paste, chilli, parsley and cook for 10 minutes until vegetables have
completely softened. Add lentils and heat through.
4. Slice the top off the capsicums (but keep them!) and remove the membrane and seeds
from the inside.
5. Add cooked quinoa to lentil mixture and stir through. Add tomato passata and water.
Mix well and season with salt and pepper.
6. Spoon the mixture into the capsicums and replace the lid, using a toothpick to close
them and ensure no mixture escapes.
7. Place the capsicums into a baking dish and spray with olive oil.
8. Cook for 25-35 minutes until capsicums have softened.
SALMON AND SOBA
NOODLE SALAD
Serves: 1 TIP:
DAIRY Prep time: 10 minutes • If you want to try another protein, try chicken
FREE
Cook time: 20 minutes or beef!
• A great swap for the soba noodles is rice
NUT
vermicelli - It’s one of my favourites!
FREE
Ingredients: 1 spring onion, sliced thinly

Handful of coriander
1 cup soba noodles, uncooked (70g uncooked) Handful of mint
115g salmon fillet Salt and pepper, to taste
4-5 snow peas, sliced thinly Dressing:
1 small carrot, sliced thinly 1 garlic clove, crushed
1/3 cup edamame beans, shelled 1 cm piece ginger, grated
½ small red capsicum, sliced thinly 2 teaspoons sesame oil
2 tablespoons tamari sauce
1 teaspoon brown sugar
1 teaspoon rice wine vinegar
Directions:
1. Season salmon with a pinch of salt and pepper.

2. Heat olive oil in a frying pan over medium–high heat and cook salmon to your liking
(I like mine super cooked for a salad like this!)
3. Combine all dressing ingredients in a bowl and mix well. Set aside.
4. In a large serving bowl, add cooked noodles, snow peas, carrots, edamame beans,
capsicum, spring onion, mint and coriander. Pour over dressing and mix well.
5. Flake the salmon into the salad and mix again.

SESAME SOY BEEF BOWL
DAIRY
Serves: 1 TIP:
FREE Prep time: 15 minutes • To make this recipe gluten free, swap the soy
Cook time: 15 minutes sauce for a gluten free soy sauce.
NUT
FREE Ingredients:
1 cup brown rice, cooked (65g uncooked)

100g lean beef steak, sliced into strips
1 small red capsicum, sliced into strips
10g sesame seeds
Marinade for steak:

2 tablespoons soy sauce
2 teaspoons sesame oil
Handful of coriander leaves
Directions:
1. Combine all marinade ingredients in a bowl and mix well. Add beef strips to the
marinade and leave for 15 minutes (or longer if you have time!).
2. In a small frying pan, heat olive oil over a medium–high heat and cook beef in batches,
for 6–8 minutes, or until completely cooked through. Halfway through cooking, throw in
the capsicum strips.
3. Plate up! Arrange rice, beef and veg mixture in a serving bowl and sprinkle with sesame
seeds.

SPICY CHICKEN BOWLS
DAIRY
Serves: 1 TIP:
FREE Prep time: 10-12 minutes • If you want a little added heat, simply
Cook time: 20 minutes add more cayenne pepper!
NUT
FREE
Ingredients:
Marinade for chicken:
1 teaspoon olive oil
GLUTEN 1 cup white rice, cooked (65g uncooked)
FREE 1 tablespoon tomato paste
100g chicken breast, cut into strips
¼ teaspoon paprika
1 medium carrot, cut into thin rounds
½ teaspoon salt
1 teaspoon dried coriander
Directions:
1. Combine all the marinade ingredients in a bowl and mix well.

2. Add chicken to the marinade and leave for 15 minutes (or longer if you have time!).
4. In a small frying pan, heat olive oil over a medium–high heat and cook chicken for 6–8
minutes, or until completely cooked through.
5. Remove chicken from pan and add broccoli and carrot. Cook for 5–7 minutes or until
veggies are cooked to your liking.
6. Plate up! Arrange rice, chicken and veggies in your bowl and eat

TUNA POKE BOWL
DAIRY
Serves: 1 TIP:
FREE Prep time: 10 minutes • An alternative to tuna could be tinned salmon
Cook time: 20 minutes or a meat/poultry option.
• Make this recipe Gluten Free by using gluten
NUT free soy sauce.
FREE
Ingredients:
1 cup brown rice, cooked (65g uncooked) Dressing:

1 x 95g tin tuna in oil, drained 1 teaspoon soy sauce
¼ avocado, sliced thinly ½ teaspoon sesame oil
1 small carrot, sliced into ribbons ½ teaspoon grated fresh ginger
3 cherry tomatoes, halved 1 teaspoon lime juice
¼ cup red cabbage, thinly sliced
Handful of coriander leaves, roughly chopped
1 teaspoon sesame seeds
Directions:
1. In a small bowl, add soy sauce, sesame oil, ginger and lime juice. Add 1/2 of the
dressing to the tuna and mix well.
2. In a large mixing bowl, place cooked rice, avocado, carrot, cherry tomatoes and
cabbage. Pour tuna into the bowl and mix through.
3. Top with coriander, spring onion, sesame seeds and remaining dressing.

VEGETABLE PAD THAI
FREE Prep time: 10 minutes • If you would rather a meat based
Cook time: 15 minutes protein, swap out eggs for chicken or beef.
VEGGIE
Ingredients:
1 cup rice stick noodles, cooked (70g uncooked) Dressing:

Olive oil or peanut oil, for cooking 1 tablespoon lime juice
2 small eggs, whisked 1 tablespoon oyster sauce
1 small red chilli, deseeded and finely sliced 1 tablespoon fish sauce
1 small carrot, sliced thinly 1 tablespoon soy sauce
1 spring onion, sliced thinly 1 tablespoon vegetable stock
¼ cup beansprouts
½ small red capsicum, sliced into strips
10g peanuts, roasted
2 tablespoons coriander, roughly chopped
Directions:
1. Combine all dressing ingredients in a small bowl and mix well.

2. In a large wok, heat olive oil or peanut oil over a low heat.
3. Add eggs and scramble to your liking. Once cooked, remove from pan and set aside.
4. Add a splash of olive oil or peanut oil to the wok and increase heat to high.
5. Add carrot, spring onion, bean sprouts, chilli and capsicum. Stir-fry for 5–6 minutes, or
until cooked to your liking.
6. Return eggs to the wok with noodles. Pour dressing over the noodles and mix through.
7. Plate your noodles up and sprinkle with peanuts and coriander.

VEGETARIAN NACHOS
DAIRY
Serves: 1 TIP: You can swap pita chips for corn chips if you
FREE Prep time: 15 minutes don’t have pita!
Cook time: 10 minutes
NUT
FREE Ingredients:
1 medium pita bread Guacamole:

VEGGIE Bean mixture: ½ small avocado, mashed
Olive oil, for cooking Lemon juice, to taste
½ small brown onion, diced 1 garlic clove, crushed
1 garlic clove, crushed Salt and pepper, to taste
2/3 cup canned black beans, drained Salsa:
1 tablespoon vegetable stock ½ medium tomato, diced
½ teaspoon ground cumin ½ small red onion, diced
¼ teaspoon chilli flakes (optional) Handful of coriander leaves, roughly chopped
¼ cup canned corn, drained
Directions:

2. Cut pita into 8 slices (as you would a pizza!). Place in the oven for 5 minutes or until
crispy – these are your chips!
3. In a small bowl, combine guacamole ingredients.
4. Place all salsa ingredients in another small bowl and mix well.
5. To make the bean mixture, heat olive oil in a small non-stick pan over a medium–high
heat.
6. Add onion and garlic and cook for 1 minute. Add beans, vegetable stock, ground cumin
and chilli flakes and cook for 3–4 minutes.
7. Load up your plate! Scatter the chips, layer the beans, guac and salsa and you’re good
to go!

DIPS
& SAUCES
You’ll notice throughout the recipes that I’ve mentioned ingredients like ‘Basil Pesto’ and
‘Tzatziki’. Instead of opting for store bought, lets make them at home! Below are the recipes
for each of the dips and sauces mentioned multiple times throughout the recipes.

NAPOLETANA SAUCE BEETROOT HUMMUS
Serves: 8 (each serve is 3/4 - 1 cup) Serves: 12 (each serve is 2 tbsp)
Prep time: 10 minutes Prep time: 5 minutes
Cook time: 25-35 minutes Cook time: 25 mins
Ingredients: Ingredients:
800g crushed canned tomatoes 1 large beetroot, uncooked & sliced into wedges
1 medium brown onion, finely diced 400g chickpeas, canned
1 red chilli, deseeded and finely sliced 2 tbsp lemon juice
2 garlic cloves, crushed 2 cloves of garlic
2 tbsp olive oil ¼ cup olive oil
Salt & pepper to taste Salt and pepper
1 tbsp oregano
5-8 fresh basil leaves Directions:
¼ - ½ cup water 1. Preheat oven to 180C/350F.
2. Coat beetroot in olive oil and salt. Place into the
Directions: oven for 20 minutes or until cooked.
1. Heat olive oil in a deep pot over medium to 3. Once cooked, add all ingredients except the
high heat. olive oil into a blender and begin to blend.
2. Add onion, garlic and chilli and cook for 5 Slowly pour in the olive oil and continute to
minutes or until onion becomes translucent, blend until your desired consistency.
ensuring to stir regularly.
3. Add crushed tomatoes and water. Heat for 5
minutes.
4. Add salt, pepper and oregano. Leave to
simmer on a low heat for 20 minutes.
5. Add basil leaves and cook for a further 5
minutes.
6. Serve with your favourite pasta!
HUMMUS
Serves: 20 (each serve is 2 tbsp)
Cook time: 2 minutes (blend)
Ingredients:
800g chickpeas, canned
2 tbsp lemon juice
1/2 cup olive oil
Salt and pepper
Handful of coriander (optional)
Directions:
1. Add all ingredients except the olive oil into a
blender. Whilst blending, slowly pour in the
olive oil and blend until your desired
consistency.

PESTO TZATZIKI
Serves: 16 (each serve is 1 tbsp) Serves: 20 (1 serve is 3 tbsp)
Cook time: 2 mins (blend) Ingredients:
1kg natural Greek yoghurt
Ingredients: 2 medium cucumbers, finely grated
200g baby spinach 1 tbsp olive oil
1 cup fresh basil 3 cloves of garlic, crushed
3/4 cup parmesan cheese, grated Salt and pepper to taste
2/3 cup almonds, without skin
1 garlic clove Directions:
Squeeze of lemon juice 1. Firstly, you’ll need a bowl, a sieve and a muslin
2/3 cup extra virgin olive oil cloth.
2. Place the sieve on top of the bowl and line it
Directions: with the muslin cloth. Spoon the Greek
1. Add all ingredients except the olive oil into a yoghurt into the sieve and let it sit overnight (or
food processor. Whilst blending, slowly pour for 1-2 hours) in the fridge to draw out any
in the olive oil and blend until your desired excess water. This helps the consistency
consistency. become creamy! The longer you leave it, the
thicker it will get.
3. Grate the cucumber into another muslin cloth
and squeeze out any excess water.
4. Add the strained yoghurt into a large
mixing bowl with the grated cucumber, olive oil,
crushed garlic, salt and pepper. Mix well.
5. Taste and season accordingly (might need
more salt, depending on your liking!

Leah Itsines Bare Meat Recipes PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Leah Itsines Bare Meat Recipes PDF

Uploaded by

Copyright:

Available Formats

BARE

NUT GLUTEN DAIRY VEGGIE

This is This is This is FREE This is

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 1

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 2

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 3

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 4

½ cup rolled oats

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 5

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 6

1. Toast bread and smear ricotta over the top.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 7

• Low on time? Instead of cooking the

2 cups blueberries, fresh or frozen

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 8

1. Place oats in a mixing bowl.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 9

1 small frozen banana

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 10

1. Place all ingredients in a blender and blend to a smooth consistency.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 11

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 12

Ingredients: • If you have the time, leave the mixture

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 13

1. Grate one pear and slice the other thinly.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 14

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 15

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 16

1. Toast the bread to your desired toastiness.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 17

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 18

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 19

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 20

1. Preheat oven to 180°C/350°F.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 21

Olive oil, for cooking ½ red onion, diced

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 22

1 slice bread, toasted

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 23

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 24

3 teaspoons reduced-fat cream cheese

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 25

2 tablespoons of tzatziki, (See page 131)

1. Arrange all ingredients on a small platter or bowl and enjoy.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 26

Olive oil, for cooking

1. Preheat oven to 180°C/350°F.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 27

1 small pita pocket

1. Preheat oven to 180°C/350°F.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 28

1 small pita bread

1. Preheat oven to 180°C/350°F.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 29

GLUTEN • If you think your carrot and zucchini are

1. Preheat oven to 180°C/350°F.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 30

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 31

1½ cups self-raising flour

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 32

1. Toast bagel and smear cream cheese on top.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 33

Ingredients: 2 tablespoons finely chopped coriander