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Disclaimer & Copyright................................................................................................................2
Table of contents ........................................................................................................................3
Bacon Breakfast Biscuit ...........................................................................................................4
Egg & Goats Cheese Medley ..................................................................................................5
Nutty Cottage Cheese Fruit Mingle ..........................................................................................6
Egg & Bacon Sandwich Twist ..................................................................................................7
Chorizo & Egg Breakfast Buns ................................................................................................8
Loaded Avocado .....................................................................................................................9
Coconut & Blueberry Porridge ...............................................................................................10
Sweet & Spicy Stuffed Peppers .............................................................................................11
Cheesy Cauliflower Combo ...................................................................................................12
Avocado & Chilli Crab Salad ..................................................................................................13
Cheeky Cheesy Chips ...........................................................................................................14
Bacon & Halloumi Sausages .................................................................................................15
Mediterean Meatballs & Mozzarella .......................................................................................16
Pork in Garlic & Red Wine .....................................................................................................17
Pan Seared Pork & Pepper ...................................................................................................18
Zucchini & Sausage Stew ......................................................................................................19
Salmon & Pistachio Hot Pot...................................................................................................20
Beef & Tomato Pie ................................................................................................................22
Aromatic Spinach & Cheese Curry ........................................................................................23

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 Bacon Breakfast Biscuit
Ingredients:

● 6 bacon slices (chopped).

● 3 large eggs.
● 1 cup cheddar cheese (grated).
● 1 cup onion (chopped).
● 1 cup green peppers (chopped).
● ¾ cup almond flour.
● 1 tsp baking powder.
● ½ tsp salt.
● ½ tsp pepper.
● Cooking spray.

Instructions:

● Preheat oven at 375.

● Spray a large frying pan with cooking spray and fry the bacon until crisp and browned.
Remove bacon and add onions and peppers, fry until tender.
● In a bowl, mix together almond flour, baking powder, salt and pepper until well
combined.
● In a separate bowl, whisk the eggs and add half a cup of cheese; add egg mixture to
flour mixture and mix until well combined, stir in cooked bacon.
● Line a baking tray with greaseproof paper; spoon on the sticky mixture making 12
individual round biscuits, flatten slightly with back of spoon.
● Sprinkle over the remaining cheese and bake for 10 minutes.

Nutritional Information:

Total servings - 12
Per serving: (1 biscuit)
Fat: 33g
Carbohydrates: 4g
Protein: 31g
Calories: 451

4
 Egg & Goats Cheese Medley
Ingredients:

● 8 large eggs.
● 1 tomato (chopped).
● 2 oz goats cheese.
● 2 tbsp water.
● ¼ cup mixed fresh herbs (chopped).
● 1 tbsp butter.
● ½ tsp salt.
● ¼ tsp black pepper.

Instructions:

● Whisk together eggs, salt, pepper and water.

● Heat butter in a large frying pan, add egg mixture and scramble for 2-3 minutes until
cooked through, blend in tomatoes and remove from heat.
● Fold in goats cheese and herbs.

Nutritional Information:

Total servings - 4
Per serving:
Fat: 10g
Carbohydrates: 2g
Protein: 15g
Calories: 249

5
 Nutty Cottage Cheese Fruit Mingle
Ingredients:

● ¾ cup cottage cheese.

● ¼ cup frozen mixed berries.
● 3 tbsp walnuts (chopped).
● 1 tsp flaxseed oil.
● 1 tsp chia seeds.

Instructions:

● Place cottage cheese into a bowl and drizzle with flaxseed oil.
● Sprinkle on chia seeds and top with mixed berries and walnuts.

Nutritional Information:

Total servings - 1
Per serving:
Fat: 23g
Carbohydrates: 11g
Protein: 19g
Calories: 312

6
 Egg & Bacon Sandwich Twist
Ingredients:

● 4 bacon slices.
● 3 large eggs.
● 1 tomato (chopped).
● 1 spring onion (chopped).
● ¾ cup mozzarella.
● ¾ cup cheddar cheese.
● Cooking spray.

Instructions:

● Preheat oven at 400 and line a baking tray with parchment paper.
● Mix the cheese together and spread it evenly on the tray, making a circle. Bake for 5
minutes.
● Spray a frying pan with cooking spray, fry the bacon until crispy and remove from pan.
Spray a little more cooking spray and scramble the eggs.
● Place the bacon and eggs on one half of the cheese circle; sprinkle on tomato and
onions.
● Fold the cheese circle in half over the bacon and eggs, press down firmly and bake for 5
minutes.

Nutritional Information:

Total servings - 2
Per serving:
Fat: 35g
Carbohydrates: 5g
Protein: 33g
Calories: 445

7
 Chorizo & Egg Breakfast Buns
Ingredients:

● 12 eggs.
● 6 oz cheddar cheese (grated).
● 5 oz chorizo (chopped).
● 2 spring onions (chopped).
● Salt and pepper.
● Cooking spray.

Instructions:

● Preheat oven at 350 and grease a large muffin tray.

● Add the onions and chorizo to the bottom of each muffin tray hole.
● Whisk together eggs, cheese, salt and pepper; pour on top of the onions and chorizo.
● Bake for 20-25 minutes until cooked through.

Nutritional Information:

Total servings - 6
Per serving: (2 buns)
Fat: 27g
Carbohydrates: 2g
Protein: 23g
Calories: 335

8
 Loaded Avocado
Ingredients:

● 4 eggs.
● 4 cherry tomatoes (chopped).
● 6 oz bacon (chopped).
● 2 avocados.
● Cooking spray.

Instructions:

● Preheat oven at 375.

● Spray a frying pan with cooking spray and fry bacon until crispy.
● Cut avocados and remove stone; scoop out enough flesh in order to fit an egg.
● Place avocados on a baking tray and crack an egg into each hole. Sprinkle tomatoes
and bacon over the eggs.
● Bake for 20 minutes until eggs are thoroughly cooked.

Nutritional Information:

Total servings - 2
Per serving:
Fat: 73g
Carbohydrates: 6g
Protein: 25g
Calories: 803

9
 Coconut & Blueberry Porridge
Ingredients:

● 1 large egg.
● ¼ cup blueberries.
● 1 oz butter.
● 1 tbsp coconut flour.
● 4 tbsp coconut cream.
● 1 pinch psyllium husk powder.

Instructions:

● In a bowl, whisk egg and stir in coconut flour and psyllium husk.
● On a low heat, melt butter and add coconut cream. Gradually mix in egg mixture until it
becomes thick and creamy.
● Stir in blueberries.

Nutritional Information:

Total servings - 1
Per serving:
Fat: 50g
Carbohydrates: 4g
Protein: 10g
Calories: 488

10
 Sweet & Spicy Stuffed Peppers
Ingredients:

● 8 oz cream cheese.
● 8 mini bell peppers.
● 1 oz chorizo (chopped).
● 2 tbsp olive oil.
● 1 tbsp coriander (chopped).
● ½ tbsp chipotle paste.

Instructions:

● Cut bell peppers lengthwise and remove seeds.

● Mix all other ingredients together until well combined.
● Spoon mixture into peppers.

Nutritional Information:

Total servings - 4
Per serving:
Fat: 31g
Carbohydrates: 8g
Protein: 8g
Calories: 343

11
 Cheesy Cauliflower Combo
Ingredients:

● 28 oz cauliflower (chopped).
● 16 oz broccoli (chopped).
● 8 oz cheddar cheese (grated).
● 7 oz cream cheese.
● 1 cup thick cream.
● 2 oz butter.
● 2 tsp garlic powder.

Instructions:

● Preheat oven at 350.

● In a large saucepan, boil the broccoli until cooked through and tender.
● Strain the broccoli and leave in pan; add cream cheese, thick cream, butter and garlic
powder. Using a blender, puree until smooth and creamy.
● Grease a large baking dish and add cauliflower florets.
● Pour over creamy broccoli mixture and top with cheese.
● Bake for 40-45 minutes until cauliflower is tender and cheese is golden.

Nutritional Information:

Total servings - 6
Per serving:
Fat: 45g
Carbohydrates: 11g
Protein: 18g
Calories: 513

12
 Avocado & Chilli Crab Salad
Ingredients:

● 12 oz crab meat (canned).

● 4 large eggs (hard boiled).
● 2 avocados.
● 2 oz baby spinach.
● 2 tbsp olive oil.
● ½ cup mayonnaise.
● ½ cup cottage cheese.
● ½ tsp chilli flakes.

Instructions:

● Chop boiled eggs into halves and slice the avocados.

● Drain crab meat and stir in chilli flakes.
● Arrange eggs, avocados, mayonnaise, cottage cheese, crab meat and spinach onto a
plate.
● Drizzle olive oil over spinach.

Nutritional Information:

Total servings - 2
Per serving:
Fat: 98g
Carbohydrates: 7g
Protein: 44g
Calories: 1097

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 Cheeky Cheesy Chips
Ingredients:

● 8 oz cheddar cheese (grated).

● ½ tsp chilli flakes.
● ½ tsp paprika.

Instructions:

● Preheat oven at 400.

● Line a baking tray with parchment paper and spoon on cheese into separate piles.
● Sprinkle cheese piles with chilli flakes and paprika and bake for 10 minutes until
completely melted and golden.
● Allow to cool.

Nutritional Information:

Total servings - 4
Per serving:
Fat: 22g
Carbohydrates: 2g
Protein: 12g
Calories: 229

14
 Bacon & Halloumi Sausages
Ingredients:

● 8 oz halloumi.
● 6 oz bacon.

Instructions:

● Preheat oven at 425.

● Cut halloumi into 10 chunks and wrap a slice of bacon around each chunk.
● Bake on a baking tray for 15-20 minutes, turning occasionally until cooked through and
golden brown.

Nutritional Information:

Total servings - 2
Per serving:
Fat: 63g
Carbohydrates: 4g
Protein: 33g
Calories: 703

15
 Mediterean Meatballs & Mozzarella
Ingredients:

● 16 oz minced beef.
● 14 oz whole tomatoes (canned).
● 7 oz spinach.
● 5 oz mozzarella.
● 2 oz butter.
● 2 oz parmesan (grated).
● 1 egg.
● 3 tbsp olive oil.
● 2 tbsp chives (chopped).
● 1 tsp salt.
● 1 tsp garlic powder.
● ½ tsp onion powder.
● ½ tsp dried basil.
● ½ tsp black pepper.

Instructions:

● In a large bowl, mix together beef, parmesan, egg and spices until well combined. Make
the mixture into walnut sized meatballs.
● Heat oil in a frying pan and fry the meatballs until cooked through and browned.
● Turn down heat and add tomatoes and chives. Allow to simmer for 15-20 minutes.
● In a separate frying pan, melt butter and fry spinach for 2 minutes then add to meatballs.
● Put the meatballs onto a serving plate; tear up mozzarella and drop over meatballs.

Nutritional Information:

Total servings - 4
Per serving:
Fat: 51g
Carbohydrates: 4g
Protein: 40g
Calories: 626

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 Pork in Garlic & Red Wine
Ingredients:

● 48 oz pork shoulder.
● 6 garlic cloves.
● 6 Iceberg lettuce leaves.
● 2 red onions.
● ¾ cup red wine.
● ½ cup olive oil.
● 2 tbsp coriander (finely chopped).
● 1 tbsp salt.
● 2 tsp ground cinnamon.
● 2 tsp black pepper.
● 2 tsp dried thyme.

Instructions:

● Preheat oven at 250.

● Slice onions into thin wedges and chop garlic in half; add all remaining ingredients to
make marinade.
● Place pork shoulder into a large ziplock bag, pour in marinade. Seal bag and place in a
large dish, refrigerate overnight.
● In a large ovenproof dish, place pork and marinade; cover with tight fitting lid.
● Bake in bottom of oven for 6-7 hours.
● Pork will be extremely tender and pull apart for serving on top of lettuce leaves.

Nutritional Information:

Total servings - 4
Per serving:
Fat: 92g
Carbohydrates: 11g
Protein: 63g
Calories: 1141

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 Pan Seared Pork & Pepper
Ingredients:

● 10 oz pork (cut into strips).

● 4 oz butter.
● 1 red pepper (chopped).
● 1 yellow pepper (chopped).
● 1 red onion (sliced).
● 1 tsp chilli paste.

Instructions:

● Heat butter in a large frying pan on high heat and brown pork for 3 minutes.
● Add in remaining ingredients and fry until thoroughly cooked.

Nutritional Information:

Total servings - 2
Per serving:
Fat: 79g
Carbohydrates: 4g
Protein: 29g
Calories: 840

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 Zucchini & Sausage Stew
Ingredients:

● 16 oz sausage.
● 8 oz mozzarella (grated).
● 7 oz marinara sauce.
● 6 oz bacon (chopped).
● 4 oz cream cheese.
● 4 oz parmesan (grated).
● 2 zucchinis (grated).
● 2 eggs.
● 1 onion (finely chopped).

Instructions:

● Preheat oven at 400.

● Mix together, zucchinis, cream cheese, eggs, parmesan and 4 oz mozzarella until well
combined. Pour mixture into an ovenproof dish and bake for 18-20 minutes.
● In a large frying pan, cook onions, sausage and bacon until cooked through.
● Take zucchini bake from oven, spread over marinara sauce and top with sausage
mixture.
● Top with remaining mozzarella and bake for an additional 15 minutes.

Nutritional Information:

Total servings - 6
Per serving:
Fat: 59g
Carbohydrates: 8g
Protein: 33g
Calories: 693

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 Salmon & Pistachio Hot Pot
Ingredients:

● 15 oz salmon fillets.
● 10 oz cherry tomatoes.
● ½ cup green olives (pitted & chopped).
● ⅓ cup pistachio nuts (chopped).
● ¼ cup olive oil.
● ¼ cup fresh dill (chopped).

Instructions:

● Preheat oven at 350.

● Mix together, olives and pistachios with a dash of olive oil until well combined.
● Place salmon fillets in an ovenproof dish and spread olive mixture around the dish.
● In a separate oven proof dish, place tomatoes and cover with olive oil.
● Bake both for 15 minutes until thoroughly cooked and sprinkle over with dill.

Nutritional Information:

Total servings - 2
Per serving:
Fat: 69g
Carbohydrates: 7g
Protein: 48g
Calories: 844

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 Chicken with Onion Mayo

Ingredients:

● 16 oz chicken breast.
● 7 oz green cabbage (chopped).
● ½ cup mayonnaise.
● ½ red onion (finely sliced).
● 1 tbsp olive oil.
● Cooking spray.

Instructions:

● In a large frying pan sprayed with cooking spray, cook chicken until cooked thoroughly.
● Mix together, onions and mayonnaise.
● Place chopped cabbage in centre of serving plate and drizzle with olive oil.
● Gently place chicken on top of cabbage and put onion mayonnaise on side.

Nutritional Information:

Total servings - 2
Per serving:
Fat: 93g
Carbohydrates: 7g
Protein: 47g
Calories: 1039

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 Beef & Tomato Pie
Ingredients:

● 14 oz minced beef.
● 9 oz cherry tomatoes (halved).
● 3 onions (chopped).
● 3 carrots (chopped).
● 3 garlic cloves (grated).
● ½ cauliflower head (cut into florets).
● ¼ cup olive oil.

Instructions:

● Preheat oven at 350.

● Boil a large pan of water and add cauliflower; cook until tender.
● Add a little olive oil to a frying pan and cook carrots, onion and garlic until cooked
through.
● Add minced beef to frying pan and cook until browned, add tomatoes.
● Pour the beef mixture into an ovenproof dish.
● In a bowl, add cauliflower and a little olive oil; mash cauliflower until smooth and creamy.
● Spoon cauliflower mixture over beef and bake for 20 minutes until golden brown.

Nutritional Information:

Total servings - 6
Per serving:
Fat: 20g
Carbohydrates: 9g
Protein: 15g
Calories: 270

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 Aromatic Spinach & Cheese Curry
Ingredients:

● 14 oz spinach.
● 7 oz halloumi (cubed).
● 3 tbsp curry paste.
● 2 tbsp olive oil.
● 1 tbsp cumin seeds.
● 1 pinch black pepper.

Instructions:

● In a large bowl, mix olive oil and curry paste; stir in cubed halloumi.
● Pour mixture into a frying pan and cook for 5-6 minutes until cheese begins to melt.
● In a separate frying pan, toast cumin seeds until they begin to smoke; add some olive oil
and spinach, fry until cooked through and season with pepper.
● Place spinach on a serving plate and top with cheese.

Nutritional Information:

Total servings - 2
Per serving:
Fat: 42g
Carbohydrates: 9g
Protein: 29g
Calories: 519

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