Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Scrambled eggs + fried tomato. Chicken salad Lamb and salad Chicken wings + salad

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1 WEEK 2 MEAL PLAN Reminder: You don t need to use weekly meal plans. You can use the example plans in your weight loss plan as a rough guide and tailor your favourites to suit. If you have difficulty planning, weekly plans can help. I generally eat very simple breakfasts (3 fried eggs in butter most days); it doesn t need to be this varied. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Scrambled eggs + lamb chop Poached eggs + bacon Fried eggs + sausage Scrambled eggs + fried tomato Fried eggs + mushroom, avocado Scrambled egg with cheese + shallots, and dill Leftover frittata Lunch Cauliflower rice salad Chicken salad Lamb and salad Chicken wings + salad Leftover pie Ham and egg salad Dinner Crispy chicken Roast lamb Garlic chicken wings Sheppard s pie topped with cauliflower mash Frittata Bunless burger in lettuce leaf Roast pork + crackling and veg *Yoghurt with coconut oil at some point during each day. Shopping List Eggs Tomato Dill Pickles (dill, check for no sugar) Lamb chops Mushroom Garlic Mustard Bacon Avocado Oregano Olive oil Sausages (paleo) 2 cauliflowers 2 canned tomatoes Chicken thighs or legs Red onions Leg of lamb Lettuce Chicken wings Salad ingredients (for sides) Beef mince Vegetables (for sides) Pork roast Zucchini Nitrate-free ham Thyme Cheese Lemon Cream Shallots Butter Duck fat *Quantity will vary depending on how many people you are cooking for. Most vegetables can be substituted for other vegetables. Tips Cook everything in butter or coconut oil Make double batches for leftovers Free-range, nitrate free bacon and ham is best

2 RECIPES CAULIFLOWER RICE SALAD 600 g cauliflower (around half a head) 2 tbsp butter 150 g organic, nitrate-free ham, chopped 1 red capsicum, diced 1 Lebanese cucumber, diced 1 red onion, diced ½ cup French dressing 1. Break the cauliflower into large pieces, place in a food processor, and process using quick pulses until the cauliflower resembles large grains of rice. 2. Melt the butter in a frying pan and add the cauliflower. Toss well until the butter is mixed through, cook for 5 or 6 minutes until cauliflower is cooked (stirring continuously). 3. Place in the fridge to cool while the remaining ingredients are combined in a large bowl. 4. Add the cauliflower rice, stir well, and serve. FRENCH DRESSING ½ cup extra-virgin olive oil 3 tbsp apple cider vinegar 2 tbsp Dijon mustard ½ tsp salt 1. C ombine all the ingredients. 5. Whisk with a fork until thoroughly combined.

3 BUTTER AND GARLIC CHICKEN WINGS 1 kg chicken wings 2 cloves garlic, minced 2 tbsp butter, melted Salt and pepper 1. Preheat oven to 190 C. 2. Mix melted butter and garlic. 3. Dry chicken wings with paper towel, then brush with the butter mixture. 4. Sprinkle with salt and pepper. 5. Place the wings in a baking dish and cook for about 30 minutes or until crispy.

4 ROAST LAMB Leg of lamb, boned 3 tbsp extra-virgin olive oil 3 cloves garlic 1 tbsp fresh oregano (or 1 tsp dried) Salt Ground pepper 1 lime or lemon, juiced 1. Preheat oven to 120 C (140 C if oven is not fan forced). 2. Place the lamb in a large baking dish (with a lid), and place 3 cm of filtered water in the bottom. 3. Cover the lamb in the oil, garlic, oregano, salt, pepper, and lime juice. 4. Place the lid on the baking dish, and place in the oven. 5. Baste the lamb with the pan juices every hour. 6. Cook for approximately 3 hours.

5 ROAST PORK WITH CRACKLING Pork roast with a good coverage of fat and rind (approximately 2 kg) Salt 3 tbsp duck fat 1. Preheat oven to 230 C (20 C hotter on temperatures if oven is not fan forced). 2. Bring pork to room temperature. 3. If the rind hasn t been scored, score it with a sharp knife. My butcher always does this for me, which is the easiest way to do it. 4. Place the meat into a large baking dish and pat dry with a paper towel. Removing all moisture will help the skin crackle. 5. Cover the rind with a good layer of salt. 6. Rub the duck fat into the rind (with the salt). 7. Ensure the oven has reached 230 C, and place the roast in the oven. 8. After 20 minutes, reduce the heat to 170 C. 9. Cook until crackling is golden brown, and the meat is cooked, but still slightly pink in the middle (approximately 2 hours).

6 CRISPY CHICKEN 1½ kg of chicken wings or pieces 1 tbsp paprika Salt 70 g coconut oil and melted butter (½ each) 1. Preheat oven to 170 C (190 C if the oven is not fan forced). 2. Sprinkle chicken with paprika and salt. 3. Brush with oil. 4. Cook for approximately 30 minutes, or until lightly browned and juice comes out clear when poked with a skewer.

7 FRITTATA 1 onion, diced 1 clove garlic, minced 1 large tomato, diced 1 tsp paprika 1 zucchini, grated A few sprigs of thyme, leaves picked (or a sprinkle of dried) 9 eggs, lightly beaten 300 ml cream 1 cup cheese, grated Salt 1. Preheat oven to 150 C (170 C if oven is not fan forced). 2. Fry the onion in butter until onion is soft. 3. Add the garlic, salt and herbs and stir. 4. Add the tomato and zucchini, and cook until slightly softened. 5. In a bowl, whisk eggs and cream, add the vegetables, and give the mixture a gentle mix with a fork. 6. Pour into a baking dish, sprinkle the grated cheese on top, and bake for around 40 minutes or until the egg mixture is firm and golden.

8 SHEPHERD S PIE WITH CAULIFLOWER MASH 1 large cauliflower 1 large red onion 4 cloves garlic, minced 1 tbsp fresh oregano (or 1 tsp dried) 1 kg beef or lamb mince 2 tins diced tomatoes Salt and pepper Butter 1. Preheat oven to 150 C (170 if oven is not fan forced). 2. Cut cauliflower into pieces and steam. 3. Melt a little of the butter in a frying pan, add onion and sauté until clear. 4. Add the garlic and oregano, stir for an extra few minutes. 5. Add mince and brown. 6. Add tomatoes and salt and pepper. 7. Mash the cauliflower with the butter (easiest in food processor), place on top of the mince mixture, spread out with a fork, then cook for around 20 minutes or until golden brown.