Week 1

Let's go babe!

Important Week 1 Notes

1. SHOPPING LIST
Your shopping list assumes you will get everything from Monday to the end of
the day Saturday

2. PREP
On Sunday before you begin:

  • Make the Pumpkin Bread
  • Boil your Eggs
  • Make the Caesar Dressing
  • Cook your bacon for Mon + Tues lunch
  • Prep for protein balls

3. PROTEIN POWDER
If it hasn't arrived for Thursday do this instead

4. SIDE EFFECTS
What to expect this week?


5. EXERCISE
When transitioning to a low carb diet, reduced physical endurance + power in exercise may occur. So don't push yourself + take it easy the first week.

Lower amount of food = low to moderate amount of activity.
Long walks, pilates + yoga are great alternatives for movement this week.

6. MORE SHOPPING!
Shop for week 2 on Sunday.

  • Make your protein balls
  • Prep Mexican Chicken Salad Bowl for dinner (this is your lunch on Mon + Tues in Week 2)


7. COFFEE
You can have 1 coffee per day with 1/2 cup unsweetened almond coconut or macadamia milk.
Highly recommend Before You Speak Coffee.
*Enjoy your fave takeaway once or twice a week - weekends as a treat!

8. FREEDOM MEALS
Your freedom meals are the times you can eat whatever you desire - go out for dinner, grab takeaway + enjoy!

Please reach out via email or on our DM's on socials for any support you need.

Macronutrient Breakdown

Meal Plan - Week 1

GROCERY LIST

AISLES

  • Coconut Oil
  • Olive Oil
  • Baking Powder
  • Vanilla Extract
  • Granulated Stevia
  • Mirin
  • Tamari (gluten free soy sauce)
  • Fish Sauce
  • Red Wine Vinegar
  • 1 jar Dijon Mustard
  • 1 carton Vegetable stock
    *It is best to make your own or purchase pure, organic bone broth from a health food store or local grocer. If you want to purchase from the supermarket, avoid products with the words: Maltodextrin, sugar, glucose or preservatives
  • 1 small carton Coconut Milk, unsweetened
  • Almond Flour or fine almond meal (approx 200g)
    *Buy lupin flour if allergic to nuts
  • Coconut Flour (approx 115g)
  • Chia Seeds (approx 250g)
  • Almonds (approx 150g)
  • 2 cartons almond milk, unsweetened
    *Look for fortified with calcium options and free of additives (carrageenan and sunflower oil/lecithin). Can also substitute for macadamia milk
  • Pumpkin Seeds (approx 15g)
  • Hemp Seeds (approx 40g)
  • 1 can Coconut Cream
  • 1 jar Almond Butter
    *100% almonds or make your own - add 1-2 cups of almonds, a touch of salt, cinnamon + stevia in a food processor. Blend until smooth, creamy and pale.
  • 1 block Lindt Dark Chocolate 90%
  • 1 packet Slendier slim Konjac pasta spaghetti style
    *Found in the health food aisle in major supermarkets
  • 1 jar Tomato Paste
  • 1 can Crushed Tomatoes

DRIED HERBS & SPICES

  • Cinnamon
  • Thyme
  • Oregano
  • Pepper
  • Salt
  • Rosemary
  • Nutmeg
  • Ground Ginger
  • Chilli Flakes
  • Onion Powder
  • Garlic Powder
  • Ground Cloves
  • Paprika

FRIDGE/FREEZER

  • 1 large bag Blueberries, rasperries or mixed berries
  • 18 egg carton
  • 1 large tub Greek or coconut yoghurt
  • 1 small tub butter
  • 1 small block cheddar cheese
  • 1 small block parmesan cheese
  • 1 block firm tofu (200g)

MEATS/FISH

  • 7 rashers bacon, fat trimmed (190g)
  • 1 pork tenderloin or boneless pork chop (130g)
  • Chicken breasts or tenderloins (approx 300g)
  • 1 fillet salmon (125g)

VEGETABLES

  • 1 bunch fresh basil
  • 1 red capsicum
  • 1 bag of onions
  • 1 large head of iceberg lettuce (approx 450g, can swap to any leafy green)
  • 150g green leaf lettuce
  • 20 gloves garlic
  • 1 butternut pumpkin
  • 1 eggplant
  • 1 zucchini
  • 1 punnet cherry tomatoes
  • 1 large bulb ginger
  • 1 bunch spring onions
  • 1 tomato
  • 1 cucumber
  • 1 bunch bok choy
  • 2 head broccoli
  • 2 portobello mushrooms
  • 1 pack of carrots
  • 1 celery

FRUIT

  • 2 avocados
  • 1 apple
  • 1 lemon
  • 1 lime

OTHER

  • Vanilla protein powder

*Must be organic, sugar free and have less than 5-7g carbs/serve.
If you bloat/have acne avoid whey protein powder
Highly recommend the brand Morlife

  • Nutritional yeast

*Parmesan substitute found in most health food stores

  • Venerdi Paelo (Super Seeded) bread

*Stocked at IGA's - Wellington St Mosman Park, Mullaloo, Doubleview, Supa IGA Nedlands, Wembley Downs, Leederville, Kalamunda
Farmer Jacks - Gwelup, North Beach, Doubleview, Claremont, Currambine
The Good Grocer - Applecross, South Perth, Myaree, Shenton Park, Leederville, Wembley

Love yourself enough to have a healthy lifestyle.

MONDAY

  • BREAKFAST - 1 Minute Keto Mug Bread with Avocado

    Serves: 1

    Total Cooking Time: 2 Mins

    Calories: 253kcal
    Fats: 12g
    Protein: 10g
    Carbs: 4g
    Fibre: 3g

    INGREDIENTS:

    • 2 tbsp almond flour or meal
    • 1 egg
    • 1/4 tsp baking powder
    • 1 pinch salt
    • 1/2 tsp coconut oil or butter
    • Splash of water
    • 1/4 avocado


    METHOD:
    STEP 1
    Combine all the ingredients (except the avocado) together in a mug or deep ramekin. Whisk together to ensure the egg is thoroughly combined.

    STEP 2
    Place in the microwave for 1 minute (or until risen + cooked).

    STEP 3
    Remove, cut in half + top with avocado. Season with extra salt & pepper + a little chilli if you dare.

    *If you're intolerant/sensitive to dairy - opt for a chia egg.
    Use 1 tbsp of chia seeds soaked in 2 tbsp water for 5 mins until it thickens to a gel.
    Cook this in a lightly greased pan as this won't work in the microwave.

    **If you don't have a microwave, cook in a preheated oven at 180 deg C for approx 20 mins

    ***Change up the toppings to 1/2 tbsp nut butterm 1/2 tbsp butter, 2 tbsp hummus, 1 tbsp cream cheese, 1/4 cup cottage cheese, stevia + cinnamon, 1 tbsp feta or nut cheese if desired.

  • LUNCH - Healthy Ceasar Salad

    Serves: 2

    Total Cooking Time: 10 Mins
    Calories: 415kcal
    Fats: 28g
    Protein: 30g
    Carbs: 7g
    Fibre: 3g

    INGREDIENTS:
    Salad

    • 4 hard boiled eggs*
    • 3 rashers bacon*
    • 6 cups of iceberg lettuce (or any leafy greens)
    • 4 tbsp parmesan cheese

    *Eggs can be swapped to 200g lightly grilled or poached chicken
    *Bacon can be swapped to 4 heaped tbsp toasted pine nuts

    Dressing

    • 4 heaped tbsp coconut or Greek yoghurt
    • 2 tsp savory yeast flakes (optional)
    • 2 tsp olive oil
    • 2 tbsp lemon juice
    • 1/2 tsp onion powder
    • 1/2 tsp garlic powder
    • Salt & Pepper


    METHOD:
    STEP 1
    Boil eggs 6-8 mins.

    STEP 2
    Cook bacon + chop lettuce.

    STEP 3
    Whisk dressing ingredients together.
    Place all ingredients in a bowl + top with parmesan + dressing.

  • SNACKS - Pumpkin Bread

    Serves: 10

    Total Cooking Time: 55 Mins
    Calories: 131kcal
    Fats: 11g
    Protein: 3g
    Carbs: 2g
    Fibre: 2g

    Macros if you add Chocolate
    Calories: 154kcal
    Protein: 4g
    Fat: 13g
    Net Carbs: 3g
    Fibre: 2g

    INGREDIENTS:

    • 1/4 cup coconut oil
    • 1/4 cup almond butter/spread
    • 250g butternut pumpkin (steamed, cooled + mashed)
      *Scoop out the seeds, roast face down for 45 -50 mins at 200 deg C.
      Skin will peel away easily + scoop out the flesh
    • 2 eggs
    • 1 tsp vanilla extract
    • 1/4 cup almond meal
    • 1/4 cup coconut flour
    • 1/4 cup stevia (optional)
    • 1 heaped tsp baking powder
    • 1/2 tsp pink salt
    • 1 tsp cinnamon
    • 1/4 tsp nutmeg
    • 1/4 tsp ginger
    • 1/4 tsp cloves

    *Optional - 4 squares of Lindt dark chocolate

    METHOD:

    STEP 1
    Preheat oven to 175 deg C. Line a 25cm x 12cm loaf tin with baking paper.
    STEP 2
    Melt coconut oil + almond butter together in a medium/large size mixing bowl.
    Microwave in 30 sec increments + stir until well combined.
    STEP 3
    Add the pumpkin puree + vanilla extract to the bowl.
    Stir until combined.
    STEP 4
    Add eggs + stir until smooth.
    STEP 5
    Add all dry ingredients to the bowl + mix until well combined.
    STEP 6
    Pour into lined loaf tin + bake for 35 mins.
    *Optional - Break 4 squares of Lindt dark chocolate + place on top of loaf before baking
    STEP 7
    Remove from oven + cover with foil to prevent the top from burning.
    STEP 8
    Cook for a further 10 mins until a toothpick/skewer comes out clean when inserted in the centre. Approx 45 mins total.

    *Add more spice if you prefer that flavour.
    *If you're allergic to nuts swap almond meal for lupin flour.

  • DINNER - Teriyaki Salmon with Asian Greens

    Serves: 2

    Total Cooking Time: 15 Mins
    Calories: 522kcal
    Fats: 38g
    Protein: 32g
    Carbs: 12g
    Fibre: 5g

    INGREDIENTS:

    • 1 salmon fillet (125g)
    • 1/2 tbsp fresh ginger
    • 1 garlic clove
    • 1 tbsp tamari
    • 1/2 tsp mirin
    • 1/2 tsp stevia
    • 1.5 tbsp olive oil
    • 1 bunch bok choy
    • 1/4 head broccoli

    * Frozen veg can be used to save $$

    METHOD:
    STEP 1
    Slice or grate/crush ginger + garlic finely
    STEP 2
    Place ginger + garlic in a small bowl + mix with the tamari, stevia, mirin + 1/2 tbsp olive oil
    STEP 3
    Place the salmon fillet in a bowl, pour dressing over it + season with salt + pepper.
    Cover with glad wrap + set aside to marinate in the fridge for 20 mins to 2 hours.
    STEP 4
    Heat a large frying pan on medium heat + add another 1/2 tbsp of oil.
    When hot, add the salmon, skin side down, reserving the marinade.
    Cook for 2 mins, then pour in the reserved marinade + cook for a further minute until the salmon fillet is opaque halfway up the sides.
    STEP 5
    Flip the salmon over and cook for 3-4 mins, basting with the marinade so the salmon is well coated.
    Add a splash of water if the marinade is too thick.
    STEP 6
    Serve with steamed veggies drizzled with another 1/2 tbsp olive oil + chilli, then spoon over the leftover teriyaki sauce that's left over.
    *Exchange the greens + salmon for another type if you prefer.
    *Follow the protein conversion table on the first page

Marinate your meat first thing in the morning and precut your vegetables so everything is ready to go at dinner time.

TUESDAY

  • BREAKFAST - Raspberry + Coconut Chia Pudding

    Serves: 1

    Total Cooking Time: Prepared overnight
    Calories: 403kcal
    Fats: 26g
    Protein: 14g
    Carbs: 10g
    Fibre: 23g

    INGREDIENTS:

    • 1/4 cup chia seeds
    • 1/2 tsp vanilla extract
    • 1 tsp stevia
    • 1/2 cup coconut milk (carton not tin)
      *Swap coconut milk to unsweetened almond or macadamia milk
    • 1/2 tsp cinnamon
    • Pinch of salt
    • 2 tbsp coconut or Greek yoghurt
    • 1/2 cup raspberries (or berry of choice)
      *Can be fresh or frozen
    • 1 tbsp pumpkin seeds


    METHOD:
    STEP 1
    Soak chia seeds mixed with the coconut milk, salt, stevia, cinnamon + vanilla extract overnight.
    Place in a small bowl or glass jar.
    STEP 2
    Once set, in the morning, mix in yoghurt + top with berries + pumpkin seeds for crunch + zinc hit

  • LUNCH - Lemon + Garlic Grilled Chicken with Pumpkin, Eggplant + Salad

    Serves: 2

    Total Cooking Time: 45 Mins
    30 mins - 12 hrs marinade
    Calories: 546kcal
    Fats: 32g
    Protein: 39g
    Carbs: 20g
    Fibre: 8g

    INGREDIENTS:
    Marinated Chicken

    • 2 chicken breasts or tenders (approx 300g total)
    • 1.5 tbsp olive oil
    • 2 garlic cloves, crushed
    • 1/2 tsp oregano
    • 1/2 tsp thyme
    • 1 pinch salt
    • 1 pinch black pepper
    • Zest 1/2 lemon

    Roasted Pumpkin + Eggplant

    • 1/4 butternut pumpkin, chopped into 2 inch cubes (approx 340g)
    • 1.5 tbsp olive oil
    • 1 tbsp fresh or dried rosemary
    • 1 pinch salt
    • 1/2 eggplant, sliced into slices 1/2 inch thick (approx 280g)

    Salad

    • 4 cups green leaf lettuce
    • 10 cherry tomatoes

    Salad Dressing

    • 1 tsp dijon mustard
    • 1 tbsp olive oil
    • 1 tbsp vinegar or squeeze of lemon juice


    METHOD:
    STEP 1
    Preheat oven to 180 deg C.

    STEP 2
    Mix chicken marinade ingredients together in a large zip-lock bag. Add chicken and massage marinade into meat until evenly coated. Seal the bag + place in a bowl in the fridge + marinate for 30 mins + (the longer the better)

    STEP 3
    Brush the eggplant slices with 1/2 tbsp olive oil + put aside

    STEP 4
    Arrange pumpkin on a baking tray, drizzle with 1 tbsp olive oil + sprinkle with salt + fresh rosemary. Place in the oven for about 40-45 mins. At 30 mins, remove from the oven, toss + add the eggplant.
    STEP 5
    Assemble your salad.
    Cut cherry tomatoes in half + place in a salad bowl with lettuce.
    STEP 6
    In a small bowl, whisk together salad dressing ingredients, pour over salad + toss
    STEP 7
    Heat fry pan on medium heat.
    Place the well-coated chicken on the pan.
    Cook until golden on one side, then flip + fry until cooked through.
    STEP 8
    Assemble all ingredients + enjoy!

  • DINNER - Keto Pad Thai

    Serves: 2

    Total Cooking Time: 20 Mins
    Calories: 486kcal
    Fats: 34g
    Protein: 23g
    Carbs: 16g
    Fibre: 12g

    INGREDIENTS:

    • 1 packet of Slendier slim pasta (konjac noodles)
    • 150g firm, organic tofu
    • 1 small broccoli head
    • 1 small red capsicum
    • 1/2 brown onion
    • 1/2 inch ginger peeled + grated
    • 2 garlic cloves
    • 2 tbsp olive oil
    • 2 green onions (optional garnish)
    • 10 almonds (garnish)
    • 1/2 tsp chilli flakes
    • 1/2 tsp pink salt
    • 1/2 tsp black pepper

    Sauce Ingredients:

    • 3 tbsp almond butter
    • 1 tbsp rice wine vinegar
    • 1 tbsp fish sauce
    • 1 tsp tamari
    • Juice 1 small lime
    • 1 tsp stevia


    METHOD:
    STEP 1
    Prepare slendier noodles as per packet instructions + keep aside
    STEP 2
    Use paper towels to dry the tofu + cut into small cubes
    STEP 3
    Whisk the almond butter, fish sauce, rice vinegar, tamari, lime juice + stevia for the sauce.
    STEP 4
    Coat tofu in half of the sauce + set aside.
    STEP 5
    Chop broccoli, capsicum, garlic, onion + spring onion.
    STEP 6
    Heat olive oil in a large fry pan/wok.
    Add onion, garlic + ginger to the pan + saute for 1-2 mins.
    STEP 7
    Add broccoli, capsicum + tofu to the pan, season with salt, pepper + chilli flakes. Saute until tofu is cooked through.
    STEP 8
    Add noodles + remaining sauce to pan.
    STEP 9
    Toss the mix around for 2-3 mins over the heat.
    Taste + season with any extra sauces or salt + pepper.
    (Garlic Powder is great!)
    STEP 10
    Serve with chopped almonds + spring onions.
    *Swap tofu or chicken, beef or prawns. Use the protein conversion table here

It gets easier when you get consistent.

THURSDAY

  • BREAKFAST - Berry Breakfast Bowl

    Serves: 1

    Total Cooking Time: 1 min
    Calories: 340kcal
    Fats: 22g
    Protein: 18g
    Carbs: 12g
    Fibre: 12g

    INGREDIENTS:

    • 1/3 cup coconut yoghurt or 1/2 cup of Greek yoghurt
    • 1/2 cup berries of choice
    • 8 almonds
    • 1 tbsp chia seeds
    • 1/2 serve vanilla protein powder
    • 1/2 tsp stevia (optional)
    • 1/2 tsp cinnamon (optional)


    METHOD:
    STEP 1
    Thaw out berries in a bowl (if frozen)
    STEP 2
    Add all ingredients into a bowl, stir + enjoy
    *Other additional toppings are nut butter, cacao nibs, coconut flakes or pepitas (be mindful of additional calories)

  • DINNER - Soy + Ginger Pork Chops with Pumpkin Mash + Broccoli

    Serves: 1

    Total Cooking Time: 60 Mins
    Calories: 499kcal
    Fats: 21g
    Protein: 56g
    Carbs: 22g
    Fibre: 6g

    INGREDIENTS:
    Pork

    • 1 pork tenderloin or boneless chop (130g)
    • 1 spring onion, finely chopped
    • 1.5 tbsp tamari
    • 3/4 tbsp ginger, finely grated
    • 1/2 tbsp olive oil
    • 1/4 tsp stevia
    • 1/2 clove garlic
    • 1 pinch pepper

    Sides

    • 170g butternut pumpkin
    • 1 garlic clove
    • 1/2 tbsp coconut oil
    • 1/2 tbsp coconut cream
    • 1 tbsp vegetable or chicken stock
    • 1 pinch pepper
    • 1 pinch salt
    • 1 cup broccoli


    METHOD:
    STEP 1
    Whisk together the tamari, olive oil, ginger, chopped spring onion, garlic + stevia in a bowl large enough to fit the pork too.
    STEP 2
    Add the pork + cover well with marinade, cover with plastic wrap + marinate in the fridge for however long desired.
    STEP 3
    Peel + dice the pumpkin into small cubes (the smaller you cut it, the quicker it cooks)
    STEP 4
    Steam the pumpkin + garlic 20-30 mins or until soft.
    STEP 5
    Lightly spray a fry pan + heat over medium-high heat.
    Remove pork from marinade + cook for about 3.5 to 4 mins. Reduce heat to medium.
    Flip pork + cook until just cooked through, 3.5 to 4 mins more.
    STEP 6
    Place pumpkin + garlic in a blender, add oil, coconut cream + stock + blend until smooth.
    Season with salt + pepper.
    STEP 7
    Cut the broccoli into florets + steam to your liking.
    STEP 8
    Garnish with thinly sliced spring onions + serve pork alongside mash + broccoli.
    *Swap coconut cream to butter/ghee for the mash.
    *Use the protein conversion here if you'd like to swap the pork.

May the booty get fatter + the belly flatter. Amen.

FRIDAY

  • BREAKFAST - Berry Protein Smoothie

    Serves: 1

    Total Cooking Time: 3 min
    Calories: 365kcal
    Fats: 19g
    Protein: 30g
    Carbs: 8g
    Fibre: 15g

    INGREDIENTS:

    • 1/2 cup frozen berries of choice
    • 1 cup almond milk, unsweetened
    • 1/2 cup water
    • 2 heaped tbsp coconut or 3 heaped tbsp Greek yoghurt
    • 1 serve vanilla protein powder (33g)
    • 2 tbsp chia seeds
    • 1 tsp stevia (optional)


    METHOD:
    STEP 1
    Add all ingredients into a blender, add water or extra ice for desired consistency
    *Add cinnamon + swap milk to coconut if preferred.
    *Add 5 cubes of ice if berries aren't frozen.

  • SNACK - Avocado + Tofu Smash

    Serves: 1

    Total Cooking Time: 15 Mins
    Calories: 226kcal
    Fats: 14g
    Protein: 14g
    Carbs: 5g
    Fibre: 8g

    INGREDIENTS:

    • 1 piece Super Seeded Venerdi bread
    • 1/4 avocado
    • 25g firm, organic tofu
    • 1 tsp pumpkin seeds
    • Squeeze of lemon juice
    • 1/2 tbsp nutritional yeast (optional)
    • 1/8 tsp paprika (optional)
    • 1/8 tsp garlic powder (optional)
    • 1/8 tsp onion powder (optional)
    • Pink salt
    • Pepper


    METHOD:
    STEP 1
    Slice tofu (approx 1/8 cup)
    STEP 2
    Drain the tofu between paper towels, squeezing down to extract as much water as possible.
    STEP 3
    Add tofu to a bowl with 1/4 avocado, squeeze of lemon juice, garlic powder, onion powder, paprika, nutritional yeast, salt + pepper.
    STEP 4
    Put bread slide into toaster.
    Use a fork to mash up avocado + tofu mixture until desired consistency reached.
    Add more seasoning if preferred.
    STEP 5
    Top toast with avocado/tofu smash + sprinkle with pumpkin seeds.

  • DINNER - Zucchini Noodles with Portobello Bolognese

    Serves: 1

    Total Cooking Time: 30 Mins
    Calories: 454cal
    Fats: 29g
    Protein: 20g
    Carbs: 28g
    Fibre: 13g

    INGREDIENTS:

    • 1.5 tbsp olive oil
    • 2 large portobello mushrooms or mushroom of choice, diced (approx 150g)
      *Swap to 1/4 eggplant diced if preferred
    • 1/4 carrot grated
    • 1/2 celery stick diced
    • 1/4 brown onion diced
    • 1 large clove garlic crushed
    • 1/4 tsp salt
    • 1/4 tsp black pepper
    • 1 tbsp tomato paste
    • 1 cup crushed canned tomatoes (approx 240g)
    • 1/2 tsp oregano
    • 1 cup fresh basil
    • Chilli flakes to taste (optional)
    • 1 large zucchini
    • 1 tbsp parmesan cheese (optional)
    • 1 tbsp hemp seeds


    METHOD:
    STEP 1
    Heat 1 tbsp of olive oil in a medium pan with medium heat.
    When hot, add mushrooms, carrots, celery, onion + garlic.
    STEP 2
    Add salt + pepper.
    Cook for approx 6-8 mins until vegetables are soft + mushrooms have released their liquid.
    STEP 3
    Stir in the tomato paste + cook for 1 more min.
    STEP 4
    Stir in the crushed tomatoes, oregano + most of the basil (leave some for garnish)
    STEP 5
    Simmer gently for 10-15mins until the sauce thickens + flavours combined.
    Taste + season accordingly.
    STEP 6
    While the sauce simmers, spiralize your zucchini.
    *If you don't have a spiralizer, use a julienne/potato peeler to peel the zucchini into fettucine ribbons.
    STEP 7
    Heat the remaining 1/2 tbsp of olive oil in your largest plan.
    When hot, add the zucchini noodles.
    Season with salt + pepper + cook tossing regularly with tongs for 2 mins until just tender.
    Remove zucchini noodles from the pan.
    STEP 8
    Top with bolognese, 1 tbsp parmesan cheese + 1 tbsp hemp seeds.
    Garnish with freshly chopped basil.

Use your food processor to mince the vegetables to save time.

SATURDAY

  • BREAKFAST - Omelette

    Serves: 1

    Total Cooking Time: 20 mins
    Calories: 315kcal
    Fats: 21g
    Protein: 25g
    Carbs: 6g
    Fibre: 2g

    INGREDIENTS:

    • 1 tsp butter
    • 2 large eggs
    • 1 egg white
    • 1/4 red capsicum diced
    • 1/4 green capsicum diced
    • 1/4 brown onion diced
    • 1 pinch salt
    • 30g cheddar cheese (optional)

    *Use any vegetables you like (not just capsicum) spinach, mushroom, cherry tomatoes - use up any leftover vegetables)

    METHOD:
    STEP 1
    Whisk eggs + egg white together.
    STEP 2
    Heat butter in a pan on medium heat + add the eggs.
    STEP 3
    Spread eggs evenly over the base of pan to cook.
    STEP 4
    When most of the eggs are cooked (with thin layer of uncooked egg on top), add onion, cheese + capsicum to one half of the omelette + fold it over.
    STEP 5
    Turn your heat down to medium-low + cook for another few mins to melt the cheese + finish cooking the eggs.
    STEP 6
    Remove from pan + top with salt + pepper.

  • LUNCH - Low Carb BLT

    Serves: 1

    Total Cooking Time: 5 Mins
    Calories: 369kcal
    Fats: 18g
    Protein: 30g
    Carbs: 11g
    Fibre: 13g

    INGREDIENTS:

    • 2 slices Venerdi super seeded bread
    • 4 slices tomato
    • 1/4 avocado
    • 2 rashers bacon, trimmed
    • 2 leaves lettuce (or any leafy green)


    METHOD:
    STEP 1
    Trim bacon + any excess fat (including the rind).
    STEP 2
    Cook the bacon to your liking, then remove from the pan + pat away excess fat with paper towels.
    STEP 3
    Toast your bread whilst bacon is cooking, then assemble your sandwich.
    *Swap this lunch entirely to an omelette if you prefer, made with 3 eggs, 1tbsp olive oil, chopped vegetables, some ham + a little cheese.

Whenever you see greens in a meal, you can add as much as you like -
greens are very low in calories.

SUNDAY

  • BREAKFAST - Pan Fried Garlic + Thyme Mushrooms

    Serves: 1

    Total Cooking Time: 10 mins
    Calories: 135kcal
    Fats: 10g
    Protein: 6g
    Carbs: 7g
    Fibre: 3g

    INGREDIENTS:

    • 1 tbsp olive oil
    • 1.5 cups button mushrooms (150g)

    *Add any type of mushroom

    • Zest of 1/4 lemon
    • 1/2 tsp butter
    • 1/2 tsp thyme, fresh or dried

    *Swap thyme to any other herb if preferred

    • 1 clove garlic
    • Pinch salt + pepper
    • 1 tbsp lemon juice


    METHOD:
    STEP 1
    In a large frying pan, heat oil over medium-high heat.
    STEP 2
    Halve or quarter mushrooms + add to pan + cook for 3-4 mins until they have browned off nicely on one side.
    They will start to shrink + release liquid.
    Flip them over + cook for 2 more mins on the other side. Be careful not to stir too much so they turn a rich brown.
    STEP 3
    Once mushrooms are browned off, add lemon zest, butter, thyme, garlic, salt + pepper.
    STEP 4
    Cook together for a minute or two, stirring a couple of times. Finally, drizzle with lemon juice + toss through once more.
    *These are great served with protein of choice, simple garden salad or steamed greens with a drizzle of lemon + olive oil.

  • SNACKS - Protein Ball with Vanilla + Tahini

    Serves: 8

    Total Cooking Time: 5 Mins
    Calories: 220cal
    Fats: 18g
    Protein: 9g
    Carbs: 6g
    Fibre: 4g

    INGREDIENTS:

    • 1/2 cup tahini (120g)
    • 2 tbsp coconut oil
    • 1/3 cup desiccated coconut, unsweetened
    • 2 scoops vanilla protein powder (66g)
    • 1/4 cup chia seeds
    • 1 tbsp maca powder
    • 2 tbsp almond flour
    • 1 pinch sea salt
    • 1 tsp stevia
    • 2 tbsp almond mild


    METHOD:
    STEP 1
    Blend all ingredients together in a food processor.
    Mixing together with a whisk can also work. Add a little extra almond milk if it feels too dry.
    STEP 2
    Roll into 8 gold ball size serves + lightly roll in extra desiccated coconut.
    STEP 3
    Place on a plate + in the fridge covered in glad wrap or a sealed container.
    *These last for up to 1 week in the fridge.
    *Change the protein powder to change up the flavour .
    *If protein powder is unsweetened add stevia, vanilla extract or cacao powder for desired taste.

  • DINNER - Mexican Chicken Salad Bowl

    Serves: 3

    Total Cooking Time: 30 Mins
    Calories: 464cal
    Fats: 24g
    Protein: 45g
    Carbs: 14g
    Fibre: 6g

    INGREDIENTS:

    For the chicken

    • 3 chicken breasts (360g total)
    • Juice of 2 limes
    • 1.5 tsp chilli powder
    • 1.5 tsp onion powder
    • 2 garlic cloves
    • 1.5 tsp cumin
    • 1.5 tsp ground ginger
    • 1/2 tsp ground ginger
    • 2 tbsp olive oil

    For the salad

    • 6 cups lettuce
    • 12 cherry tomatoes
    • 3/4 cup coriander
    • 3/4 red onion, diced finely
    • 3/4 cucumber, sliced
    • 3/4 avocado
    • 3 tbsp lime juice
    • 3 tbsp jalapenos
    • 3 tsp olive oil
    • 6 tbsp Greek yoghurt or 4 tbsp coconut yoghurt


    METHOD:
    Chicken
    STEP 1
    In a bowl, juice the limes + add the spices, herbs + olive oil.
    STEP 2
    Whisk together well, add chicken breasts + coat them well with the marinade.
    STEP 3
    Leave them for up to 3 hours to marinade (if you can). If not, place them straight onto a lined tray with baking paper + place in an oven on grill - 175 deg C.
    Cook for 10 mins on each side or until chicken is cooked through.

    Salad
    STEP 1
    Chop lettuce + assemble in a bowl.
    STEP 2
    Dice tomatoes, onion + coriander + add to bowl.
    STEP 3
    Slice cucumber, jalapeno + avocado + add to bowl.
    STEP 4
    Add the sliced chicken, squeeze of lime juice to salad bowl.
    STEP 5
    In a small bowl, whisk yoghurt + olive oil + drizzle over everything
    STEP 6
    Season with salt + pepper.
    *Add as much lettuce as you like.

You should be so proud of yourself!

Week 2 baby - here we come.

WEEK 2