Below are example meals only! Please note – these are not vegetarian or vegan friendly meals. These will be in another post…..

Example 1:
Breakfast Stuck for time? Oats don’t adversely affect you with regards to bloating? Then simply make a Porridge every day with nuts and seeds and maybe even mix in some protein powder. The following breakfast examples are alternatives to Porridge for you to have fun with….

Egg whites with chopped salmon (boiled or ready to eat smoked salmon for speed) and add in some dark green, leafy veg such as spinach, Kale, Cabbage and so on.

Light Bites for lunch: Tuna Avo Egg:

Prep time: 5 mins

Cooking time: 5 mins

Ingredients – 4 eggs

1 tin of tuna in extra virgin olive oil

1 whole avocado

1 fresh lime

Pinch of chilli powder or ½ teaspoon of chilli flakes

Handful of fresh parsley

Instructions:

1.       Bring a pan of water to boil and place the eggs in. Leave to boil for 5 minutes and then place in cold water to cool.

2.       Slice the avocado in half, remove the stone and scoop out the flesh into a bowl

3.       Add the juice of 1 lime, a pinch of chilli and mash together with a fork

4.       Open the tin of tuna and drain off the excess olive oil and place half of the tin into each bowl.

5.       Slice the boiled eggs and place two in each bowl with 2 tablespoons of the avocado mix

6.       Top with some chopped fresh parsley and serve

Dinner Butternut Squash Soup!!

Ingredients

  1. 1 large butternut squash (about 5 lbs)
  2. 1 green apple, sliced and cored
  3. 1 small yellow onion, chopped
  4. 2 carrots, chopped
  5. 3 tbsp olive oil
  6. 2 tsp cinnamon
  7. 1 1/2 tsp salt
  8. 1/2 tsp cumin
  9. 1 tsp chili powder
  10. 2 tbsp ghee
  11. 3 cups chicken broth

Instructions

  1. Preheat oven to 400 degrees F. In a large bowl, combine the butternut squash, olive oil, 1 tsp cinnamon, 1/2 tsp salt, and 1/2 tsp cumin. Mix together, coating the squash well. Spread out on a rimmed baking sheet.
  2. Next, in the same bowl that the butternut squash was in, toss the apple slices, onion, and carrots to coat with the remnants. Place on a second rimmed baking sheet and add both baking sheets to the oven. Roast for 35-40 minutes until soft, stirring once.
  3. Heat up ghee over medium heat in a large pot on the stove. Add the roasted ingredients and then the chicken broth. Add 1 teaspoon each of salt, cinnamon and chili powder. Bring to a boil, then reduce heat to low and simmer, covered, for 20 minutes.
  4. Using an immersion blender, combine the ingredients until smooth, or transfer to a blender to puree. Serve warm.

Remember, there is no reason why this lunch can’t be prepared the night before!

Snack Suggestions Nuts and seeds, Seasonal berries, limited amount of fruit, cashew nuts, mixed dried fruit – organic and so on.

 

 

 

Example 2:
Breakfast Avocado Breakfast Bowl:

Preparation time: 3 minutes

Cooking time – 10 minutes

Serves 2 (a good way to get your friend/relative/partner on board for support!)

Ingredients:

-2 chicken breasts chopped -2 teaspoons of smoked paprika -1 ripe avocado -3 rashers of bacon chopped -1 tomato sliced -1-2 teaspoons oil for cooking (ghee, butter or coconut oil) -Salt and Pepper

Instructions: 1 – Heat the oil in a frying pan and add the chicken 2 – Stir fry the chicken and season with salt, pepper and smoked paprika 3 – Cook the bacon in a separate frying pan until nice and golden 4 – Whilst the chicken and bacon are cooking slice the avocado in half and remove the stone. Scoop all the flesh out of the avocado halves and place in a bowl. Mash together until creamy keeping it a little chunky. 5 – Place the mashed avocado back into the empty shells. When the chicken and bacon are cooked place on top of the mashed avocado. 6 – Serve with sliced tomato

Light Bites for lunch: BLT – PIMP MY SALAD!

Ingredients:

6 slices of unsmoked bacon

4 chopped sundried tomatoes in olive oil

2 tablespoons of homemade mayonnaise (p. 183 in the book)

½ Avocado sliced

Little gem lettuce leaves

Instructions:

1.       Place the bacon on a low heat and cook for 5-8 minutes

2.       Once cooked cut the bacon into pieces and mix with the mayonnaise and chopped sundried tomatoes

3.       Spoon into a lettuce bowl or wrap with the lettuce, top with sliced avocado and enjoy

Dinner Coconut comfort curry:

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 4 – get the family, friends and relatives involved for support at home!

Ingredients:

Coconut oil or ghee for cooking

1 onion chopped

400g raw prawns

400g tin organic coconut milk

2 teaspoons of curry powder

1 teaspoon grated ginger

2 large handfuls of fresh organic spinach

Bunch of fresh coriander

¼ – ½ teaspoon of salt

Instructions:

1.       Prepare the sauce by mixing together the coconut milk, salt, curry powder and grated ginger in a bowl set aside

2.       Stir fry the onions in coconut oil or ghee for 2 minutes

3.       Add the coconut curry sauce to the onions and simmer for 5 minutes

4.       Add the prawns to the curry sauce and cook until pink

5.       Finally add the spinach and allow it to wilt down. Garnish with fresh coriander and serve.

Snack Suggestions Nuts and seeds, Seasonal berries, limited amount of fruit, cashew nuts, mixed dried fruit – organic and so on.