LCHF -l

The Facts
The lower carbohydrate, higher fat (LCHF) movement has been sweeping the world by
storm, and rightly so. There are many benefits, ranging from satiety, blood sugar control
and fat loss, to autoimmune disease management and chronic disease prevention.

It has not, however, been without criticism. So let’s break down a few myths and clarify
exactly what is LCHF.

1. Essentially, it’s real food. LCHF is an abundance of predominately non-starchy

vegetables, quality protein and good fats.

2. Refined carbohydrates may be avoided, but whole food carbohydrates including

fruit, starchy vegetables, quinoa and even rice (preferably basmati) can still fit within a
LCHF template.

3. LCHF does not exclude fruit. Refer to point 2, above.

4. LCHF is not ketosis. It’s far lower in carbohydrate than our conventional food pyramid
(a very good thing), but it can be up to 200 grams of carbohydrates per day in a lean,
active and metabolically well individual.

5. LCHF should be the first line of treatment for Type II Diabetes. Controversial?
Think again. It’s physiology 101 that those with insulin resistance should not be fed
carbohydrates only to have to titrate their blood with insulin to stay alive. Reduce
the carbohydrates and the carbohydrate intolerance will improve and insulin should
no longer be required (except in extreme cases, but a significantly lower dosage will
suffice). There’s one big problem though - Big Pharma would rather you never knew
this. Unfortunately, there is far more money in the treatment of a disease than there is
in the cure.

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 LCHF - The
l Food
To give you a taste, we’ve put together a week of LCHF with a collection
of simple, nutrient dense and delicious recipes to try. Experiment for a
week, and simply start again from the top if you’d like to continue beyond
seven days.
If there are recipes that don’t suit, simply pick one of your favourites or visit
our website for more ideas.
Before we dive into the recipes though, here are some simple principles
for you to follow, to ensure you LCHF the healthy way:

1. Avoid refined carbohydrates and manage your overall carbohydrate

load.
It’s simple physiology that excess carbohydrates will spike the hormone
insulin and start the blood-sugar rollercoaster. This cascade is what keeps
you hungry, causes cravings, ensures 3.30-itis is a regular occurrence and
makes weight management challenging. Instead, focus on an abundance
of non-starchy vegetables, quality protein and good fats.

2. Add protein to your plate.

Protein is our satiety macronutrient that balances blood sugars and helps
to control our hunger, energy, mood and weight. Aim to eat a variety of
good-quality protein by choosing free range eggs, grass-fed hormone-
free beef, wild caught salmon and organic hormone-free chicken.

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3. Include good fats.
Fat is essential for satiety, hormonal control and nutrient density. These
benefits are just some of many reasons why there is no requirement
for low-fat products or diets. The right type of fat, however, is extremely
important:
§§ lways cook with saturated fat, such as coconut oil, butter and
A
animal fat, as they are highly heat stable and maintain their
structure under high temperatures. They are also a fantastic
source of slow release energy and along with protein, contribute
to satiety, blood sugar and insulin control.

§§ Add avocado, salmon and almonds for essential omega 3’s.

§§ Avoid polyunsaturated seed oils, high doses of omega 6 and trans

fats – these are highly inflammatory and can lead to hormonal
imbalances and chronic health conditions.

4. Support your digestion with probiotics and fibrous vegetables.

Health starts in the gut. Good digestion and regular elimination assists
a healthy metabolism and blood sugar profile. Include probiotic foods
like sauerkraut and kimchi, and add cruciferous vegetables at least once
a day. Vegetables such as kale, broccolini, Brussel sprouts and collard
greens are also high in natural fibre and contain many essential vitamins,
minerals and antioxidants.

5. Minimise dairy.
Unfortunately, pasteurised dairy is highly processed and often watered
down so that it is almost devoid of nutrients. The milk sugar, lactose,
creates high insulin levels which is the enemy for blood sugar control,
satiety and weight management. Chronically elevated insulin levels can
lead to obesity, diabetes and even metabolic syndrome, a significant risk
factor for cardiovascular disease.
We prioritise goat’s feta as it contains relatively low lactose and is
generally well tolerated when compared to cow’s milk products. To ensure
quality, please consider purchasing goat’s feta from your health food store.
Hard cheese can also form a part of your personal LCHF template, but
please ensure you know your tolerance first and/or keep this to an
occasional rather than every day food.

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 Your
l Week
Breakfast Lunch Dinner
Mon

Pumpkin and Feta Wild Caught Salmon with

Simple Vegetable Frittata#
Chicken Salad# Brussel Sprouts

Pumpkin and Feta Clean Snags with Rocket,

Tue

Simple Green Smoothie

Chicken Salad* Pear and Walnut Salad

Clean Snags with Rocket, Macadamia Spaghetti

Wed

Simple Vegetable Frittata*

Pear and Walnut Salad* Bolognese

Almond and Macadamia Spaghetti Lamb Curry with

Thu

Berry Chia Pudding Bolognese* Cauliflower Rice

Almond and Macadamia Spaghetti Lamb Curry with

Fri

Berry Chia Pudding Bolognese* Cauliflower Rice*

Wild Caught Salmon with Pumpkin and

Sat

Low Carb Breakfast Hash

Brussel Sprouts Feta Chicken Salad

Almond and Pumpkin and Feta

Sun

“Naked” Burgers
Berry Chia Pudding Chicken Salad*

# Prepare on Sunday
* Leftovers

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LC HF Meal P l an [ 6 ]
Simple l
Green Smoothie
INGREDIENTS (SERVES 1)
§ 1 cup water

§ 1 teaspoon chia seeds

§ 1 tablespoon pepita seeds

§ ½ avocado

§ 1 handful kale

§ 1 cup strawberries

§ 2 tablespoons grass-fed whey protein e.g. Bare Blends

§ 1 teaspoon cinnamon

§ ¹/³-1 tray ice

METHOD
1. Add water and chia seeds to the blender and let sit for 15 minutes for the
chia seeds to go to work.

2. Add pepitas, avocado, kale, strawberries, cinnamon and blend well.

3. Add protein and ice and blend until thick but smooth.
4. Pour into a jar and transport with you as required. Enjoy.

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LC HF Meal P l an [ 8 ]
Almond & Berry Chia Pudding
l
INGREDIENTS (SERVES 1)
§§ ¼ cup chia seeds
§§ 200ml coconut milk
§§ 1 vanilla pod, sliced down the centre using the contents only
§§ 4 large strawberries, diced
§§ ½ cup coconut yogurt
§§ Crushed almonds, for topping
§§ Cinnamon, to taste

METHOD
1. Soak chia seeds in coconut milk with vanilla pod overnight. Stir
thoroughly to ensure chia seeds absorb liquid well to form a pudding.

2. Top with strawberries, coconut yogurt, crushed almonds and a sprinkle

of cinnamon.

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LC HF Me a l P l an [ 1 0 ]
Easy Greenl
Omelette
INGREDIENTS (SERVES 1)
§§ 3 eggs, free range
§§ ½ bunch broccolini
§§ 2 button mushrooms, chopped
§§ 2 rashers organic bacon, diced
§§ Cold pressed extra virgin coconut oil
§§ 30g goat’s feta
§§ 1 handful kale, finely chopped
§§ ½ avocado, mashed
§§ Sea salt and pepper

METHOD
1. Beat eggs and combine chopped vegetables and bacon in a large
bowl.

2. Pour mix into a lightly oiled frypan and cook until eggs are to your liking.
3. Sprinkle feta and add kale to one half of the omelette and gently fold in
half. Cook for a further minute or two.

4. Serve omelette with avocado mash and season with salt and pepper to
taste.

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LC HF Me a l P l an [ 1 2 ]
Simple Vegetable l
Frittata
INGREDIENTS (SERVES 4)
§§ 10 eggs, free range
§§ ¼ teaspoon sea salt
§§ 1 teaspoon chilli flakes
§§ 200ml coconut cream
§§ 1 large zucchini, grated
§§ 1 cup pumpkin, grated
§§ 2 rashers organic bacon
§§ 120g goat’s feta, cubed
§§ 1 teaspoon cold pressed extra virgin coconut oil
Per serve:
§§ ½ avocado, sliced

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METHOD
1. Preheat oven to 180°C.
2. Whisk eggs into a large bowl with salt and chilli.
3. Add coconut cream and whisk well.
4. Add grated vegetables and feta and combine.
5. Finely chop bacon and fry off in coconut oil. Add to the bowl with all
other ingredients and combine well.

6. Grease ceramic or glass dish, add frittata mix and bake for 30 minutes or
until cooked throughout.

7. Serve one quarter with avocado and enjoy. Freezes well for the
following week.

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LC HF Me a l P l an [ 1 5 ]
Low
l Carb Breakfast Hash
INGREDIENTS (SERVES 1)
§§ ½ cup pumpkin, chopped
§§ 30g grass-fed butter
§§ 1 zucchini, finely diced
§§ ½ cup broccoli, chopped
§§ 1 cup spinach
§§ 2 eggs, free range
§§ ½ avocado, sliced

METHOD
1. Lightly steam pumpkin.
2. Heat butter in a large pan and add pumpkin and cook until caramelised,
stirring throughout.

3. Add zucchini and broccoli and cook for one to two minutes or until well
covered and slightly softened.

4. Add spinach and stir through well. Make two holes, crack eggs and
allow to cook until your liking.

5. Remove from the heat, transfer into a bowl, top with avocado and enjoy.

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LCHF Me a l P l an [ 1 7 ]
Clean Snags with
l Rocket,
Walnut & Pear Salad
INGREDIENTS (SERVES 2)
§§ 1 tablespoon cold pressed extra virgin coconut oil
§§ 4 organic grass-fed sausages
§§ 200g rocket
§§ 1 handful walnuts, chopped
§§ 30g goat’s feta
§§ ½ pear, finely sliced
§§ 2 tablespoons extra virgin olive oil (EVOO)
§§ 2 tablespoons apple cider vinegar (ACV)

METHOD
1. Heat coconut oil in a pan and cook sausages for 6-8 minutes on each
side.

2. Arrange rocket, walnuts, feta and pear in a bowl and dress with EVOO
and ACV.

3. Serve alongside sausages and enjoy.

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LCHF Me a l P l an [ 1 9 ]
 Macadamia Spaghetti
Bolognese
l
INGREDIENTS (SERVES 3-4)
§§ 1 tablespoon cold pressed extra virgin coconut oil
§§ 2 garlic gloves, finely chopped
§§ 500g grass-fed beef mince
§§ 1 cup bone broth
§§ 500g tomato passata
§§ 1 sachet tomato paste (no salt added)
§§ 2 bay leaves
§§ 1 tablespoon chilli flakes
§§ Sea salt, to taste
§§ Black pepper, to taste
§§ 4 zucchinis
§§ 2 carrots
§§ 1 cup macadamia nuts, crushed

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METHOD
1. Heat oil in a large pan and lightly brown garlic.
2. Add mince and lightly brown, stirring throughout.
3. Add broth, passata, tomato paste, bay leaves, chilli flakes, salt and
pepper. Simmer for 30 minutes, turn off heat and set aside. Remove bay
leaves.

4. Grate one zucchini and one carrot and stir through mince mixture.
5. Spiralise one zucchini per serve, top with mince and macadamia nuts
and serve.

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LC HF Me a l P l an [ 2 2 ]
 "Naked"
l Burgers
INGREDIENTS (SERVES 1)
§§ 2 grass-fed beef patties
§§ 2 eggs, free range
§§ 1 tablespoon cold pressed extra virgin coconut oil
§§ 2 large iceberg lettuce leaves, washed
§§ 1 tomato, sliced
§§ 1 tablespoon kimchi or sauerkraut (fermented vegetables)
§§ ½ avocado, mashed

METHOD
1. Cook patties and eggs in coconut oil.
2. Serve in iceberg lettuce with tomato, fermented vegetables and top with
avocado mash.

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LC HF Me a l P l an [ 24 ]
 Lamb Curry with
Cauliflower
l Rice
INGREDIENTS (SERVES 3-4)
§§ 2 green chillies
§§ 2 cloves garlic
§§ 1 stick lemongrass
§§ 1 tablespoon curry powder
§§ 1 tablespoon turmeric
§§ ¼ cup cold pressed extra virgin coconut oil, plus extra for cooking
§§ 1 400ml can coconut milk
§§ 1 400ml can coconut cream
§§ ½ pumpkin, peeled and roughly chopped
§§ 500g grass-fed lamb, diced
§§ Sea salt and pepper, to taste
§§ 1 bunch broccolini
§§ 1 zucchini
§§ 1 cauliflower
§§ 1 lemon
§§ ¼ bunch coriander

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METHOD
1. Halve chillies and remove seeds. Roughly chop along with garlic and
lemongrass and blend with curry powder, turmeric and coconut oil until
a paste forms. If you are unfamiliar with lemongrass, simply remove the
tough outer leaves and the bulb (end) and slice the stalk using all of the
fleshy part. Stop slicing when you get to the greener, woodier section.

2. Heat 1 tablespoon of oil in a large pan and cook paste for two minutes
or until it becomes fragrant.

3. Add coconut milk, coconut cream, pumpkin and lamb and simmer for
15 minutes or until lamb is cooked.

4. Season with sea salt and pepper to taste.

5. Add chopped, washed greens and simmer for 5 minutes.
6. Thoroughly wash cauliflower. De-stem, dice into small pieces and blitz
in a food processor or blender until it resembles rice. Lightly sauté in
coconut oil.

7. Serve curry on top of cauliflower rice with fresh coriander and a lemon
wedge. Leftovers will keep in the fridge for 3-4 days.

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LC HF Me a l P l an [ 2 7 ]
 Pumpkin & Feta
Chicken Salad
l
INGREDIENTS (SERVES 2)
§§ 1 cup pumpkin, diced
§§ ¼ cup cold pressed extra virgin coconut oil
§§ 1 bunch broccolini
§§ 200g organic chicken thigh
§§ Sea salt, to taste
§§ Pepper, to taste
§§ 1 large handful spinach
§§ 1 tablespoon kimchi or sauerkraut (fermented vegetables)
§§ 30g goat’s feta
§§ 1 small handful walnuts, chopped
§§ 2 tablespoons extra virgin olive oil (EVOO)
§§ 2 tablespoons apple cider vinegar (ACV)

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METHOD
1. Preheat oven to 180°C.
2. Peel and dice pumpkin, coat in coconut oil and bake in oven until soft.
3. Boil a small saucepan of water and steam broccoli. Set aside to cool.
4. In a pan with 1 tablespoon of coconut oil, add chicken, season with salt
and pepper and cook over a high heat, flipping half way.

5. Place the spinach mix as the base in a large bowl or plate. Add
fermented vegetables, roasted pumpkin, and diced broccoli. Crumble
goat’s feta on top, sprinkle walnuts and dress with EVOO and ACV.

6. Top with diced chicken before serving.

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LC HF Me a l P l an [ 3 0 ]
 Wild Caught Salmon
& Brussel Sprouts
INGREDIENTS (SERVES 2)
l
§§ 12 Brussel sprouts
§§ 2 tablespoons grass-fed butter, melted
§§ Sea salt and pepper, to taste
§§ 2 slices organic bacon
§§ 1 handful pine nuts
§§ 2 salmon fillets, preferably wild caught
§§ Sea salt, to taste

METHOD
1. Preheat oven to 180°C.
2. Wash thoroughly and peel the outer leaves from the Brussel sprouts.
3. Chop larger sprouts in quarters and smaller ones into halves. Toss well
with butter and season to taste.

4. Transfer onto a foil-lined baking tray and top with finely diced bacon
and pine nuts. Roast for 30 minutes, turning every 10 minutes to ensure
your dish cooks evenly.

5. While sprouts are cooking, heat coconut oil in a medium frypan and
add salmon fillets skin side down.

6. Season with salt and cook until skin is crisp before flipping and cooking
to your liking.

7. Serve salmon alongside Brussel sprouts and enjoy.

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Want more from
l
TNN?
One-on-one consultations are
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If you are ready to get started

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Find out more about us here.

Yours in (GF) health,

Steph and the team at The Natural Nutritionist

LCHF Me a l P l an [ 3 2 ]
Copyright
l
© The Natural Nutritionist 2016

No part of this ebook may be reproduced in part or in its entirety,

in any form or by any electronic or mechanical means including
information storage and retrieval systems, unless written
permission by the author has first been obtained.

This ebook contains the personal opinions of the author and is

not designed to treat all health conditions. Please consult your
health care practitioner if you are unsure.

The author disclaims any liability or responsibility for any loss

or damage incurred directly or indirectly as a result of the
information contained in this ebook.

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