4 WEEK NUTRITION PLAN FEMALE

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1 Your guide to clean eating during Members Month! Keep the cravings at bay and stay on track with your meal prep during Members Month with this 4 week nutrition plan featuring delicious and nutritious breakfast, lunch and dinner recipes designed by expert dieticians. A step-by-step guide and a detailed snack list is also included to boost your kitchen confidence. NUTRITION PLAN The following menu plan has been created to deliver 4 weeks of balanced meals for females on a weight loss program. Each contains an abundance of delicious ingredients, showcasing a variety of nutrients, to contribute to a balanced diet. All meals are quick and simple to prepare, without sacrificing quality of ingredients or flavour, and are adaptable to specific dietary needs. Our recipes are focused on decreasing carb intake, in favour of increased protein/fat. This allows for fat loss whilst maintaining lean muscle mass. All recipes have been checked to ensure they are balanced in terms of both macro and micronutrient levels, to ensure sustained health whilst allowing for body recomposition. For women looking to lose weight and focusing on body composition, we recommend an approximate calorie intake of 1400 per day. Enjoy between 1-2 snacks per day. 4 WEEK NUTRITION PLAN FEMALE Snacks: Healthy snacks that are filling and nutritious are part of your overall daily calorie intake. Choose between simple snack ideas and some pre-prepared snacks or treats. Serving sizes: Breakfasts and lunches are usually single serves. Dinner always serves 2 or more. Special dietary needs: Check the recipe labels for gluten-free and dairy-free alternatives. egetarians : Substitute 100g of meat or seafood for 35g yellow cheese, 50g white cheese, 140g chickpeas, lentils or beans or 20g nuts. egetarian Gluten Free Dairy Free 1 2

2 Snack Guide 4 Week Nutrition Plan SIMPLE SNACKS 2 tbs hummus with 2 rice cakes Latte & 4 almonds 2 tsp nut butter with wholegrain toast All cals SUBSTANTIAL SNACKS (REFER TO RECIPES AT THE BACK OF THIS PLAN) Green Cleansing Juice Smoked Salmon on Crispbread Lemon Artichoke Dip Chocolate Chunk Cookies Peanut Butter Protein Bar Falafel Cakes Banana Nut Soft Serve Blueberry and Banana Bread 2 boiled eggs on 2 rice cakes 95g tin tuna/salmon in spring water, 40g diced avocado in 2 iceberg lettuce leaves ½ cup natural yoghurt with ½ cup berries & 4 chopped almonds 4

3 Week 1 4 Week Nutrition Plan DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Red Papaya Mixed Berry Parfait Almond Fig Banana Smoothie Red Papaya Mixed Berry Parfait Almond Fig Banana Smoothie Red Papaya Mixed Berry Parfait Healthy Breakky Hash Sticky Date Pancakes Fried Egg Salad with Pine Nuts Salmon & Avo Lettuce Wraps California Jar Salad Fried Egg Salad with Pine Nuts Chicken Salad Wrap Mexican Bean Salad with Feta Salmon & Avo Lettuce Wraps Soba Noddles with Grilled Eggplant & Edamame Thai Chicken Burger Asian Sesame Beef Salad Honey Mustard Drumsticks with Asparagus Baked Sea Bass with Greek Salad Grilled Fish with Mushroom & Edamame Rice Zucchini Lasagne PM NOON AM DAY 1 SNACKS We recommend 1-2 snacks a day. Refer to our Snack Guide. 6

4 Week 2 4 Week Nutrition Plan DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 Blueberry Almond Smoothie Pear & Cinnamon Porridge Blue Berry Almond Smoothie Pear & Cinnamon Porridge Blue Berry Almond Smoothie Bruschetta with Tomato & White Beans Poached Eggs with Kale & Tzatziki Spinach Feta Quesadilla with Corn Salsa egetarian Lettuce Wraps Chicken Sesame Slaw Broccoli & Chickpea Salad egetarian Lettuce Wraps Butternut Pumpkin Salad with Pesto & Hazelnuts Spinach Feta Quesadilla with Corn Salsa Roasted egetable Nourish Bowl BBQ Lemon Chicken with Potato Salad Beef Fajitas with Salsa Grilled Chicken & Quinoa Salad Seared Salmon on Smashed Pea & Cauliflower Asian Pork & Greens Tandoori Fish with Avo & Almond Coriander Salad PM NOON AM DAY 8 SNACKS We recommend 1-2 snacks a day. Refer to our Snack Guide. 8

5 Week 3 4 Week Nutrition Plan DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 Green Smoothie Breakfast Bowl Quinoa Breakfast Bar Green Smoothie Breakfast Bowl Quinoa Breakfast Bar Breakfast Bowl Chilli, Lime & Avo Breakfast Smash Simple Breakfast Fry Up Avocado & Feta Quesadilla Warm Chickpea Quinoa Jar Salad Scrambled Egg & Watercress Wrap Kale, Sweet Potato & Avocado Salad Warm Chickpea Quinoa Jar Salad Coleslaw, Lentil & Rice Salad Avocado & Feta Quesadilla Creamy Lentils with Mushrooms Easy Chicken Fajitas Asian Sesame Beef Salad Moroccan Chicken with Lemon & Green Olives Baked Sea Bass with Greek Salad Cevaps with Quinoa Tabbouleh Thai Fish Cakes PM NOON AM DAY 15 SNACKS We recommend 1-2 snacks a day. Refer to our Snack Guide. 10

6 Week 4 4 Week Nutrition Plan DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28 Breakfast Apple & Blueberry Chia Pudding Smoked Paprika Beans Breakfast Apple & Blueberry Chia Pudding Smoked Paprika Beans Breakfast Apple & Blueberry Chia Pudding Fried Eggs with Asparagus & Cherry Tomatoes Lemon Ricotta Pancakes Caprese Panini Warm Mushroom, Bean Sprouts & Feta Salad Hearty Minestrone Egg Feta Olive Salad Tuna & Bean Quesadilla Hearty Minestrone Warm Mushroom, Bean Sprouts & Feta Salad Spiced Coconut, Pumpkin & Lentil Soup Baked Chicken Schnitzel with Apple Slaw Beef Kofta Curry Grilled Chicken & Quinoa Salad Baked Fish Pie with Spinach Asian Pork & Greens Grilled Fish with Mushroom & Edamame Rice PM NOON AM DAY 22 SNACKS We recommend 1-2 snacks a day. Refer to our Snack Guide. 12

7 Recipes - Snacks LEMON ARTICHOKE DIP CHOCOLATE CHUNK COOKIES BLUEBERRY BANANA BREAD FALAFEL CAKES Serves 8 Makes 10 0 Serves 4 400g tin cannellini beans, drained & rinsed 400g artichoke hearts in brine, drained 2 garlic cloves, crushed 1 lemon, zested & juiced 2 tbs horseradish cream ½ tsp lemon pepper 1 sprig of thyme, leaves stripped ½ tsp smoked paprika Combine all ingredients, except smoked paprika, in a food processor and blend until almost smooth (it s nice to leave a little chunkiness for texture). Refrigerate for 30 minutes and sprinkle over smoked paprika before serving with vegetable crudités. Energy: 201.7kj Protein: 2.7g Calories: 48.2cal Fat: 0.9g (Sat: 0.1g) Carbs: 5.1g Fibre: 3.7g Sugar: 1.8g PEANUT BUTTER PROTEIN BAR SERES 16 ½ cup crunchy peanut butter (no added fat, sugar or salt) ½ cup honey 1 tsp vanilla extract 1 ½ cups rolled oats, blitzed to flour ½ cup protein powder ½ cup puffed rice ½ tsp salt Energy: 539.4kj Protein: 8.9g Calories: 128.8cal Fat: 5.2g (Sat: 0.9g) Carbs: 11g Fibre: 1.9g Sugar: 5.1g BANANA NUT SOFT SERE 1 small banana, sliced & frozen 2 tbs nut butter (e.g. peanut) Combine all ingredients in a blender until smooth. Enjoy! Energy: 682.7kj Protein: 5.4g Calories: 163.1cal 400g tin chickpeas, drained & rinsed ½ cup peanut butter ½ cup rice malt syrup 1 tsp vanilla extract 2 tbs coconut oil, melted ½ cup almond meal ½ cup dark chocolate chips Preheat oven to 180C. Line and lightly grease a baking sheet with baking paper. Place chickpeas between 2 sheets of paper towel and rub chickpeas to remove any excess liquid. Place all ingredients except almond meal and choc chips into a food processor. Pulse on high for 1 minute, until all the ingredients are blended together into a dough. Remove from blender and place into a bowl, fold through almond meal and choc chips. Scoop out spoonfuls of mixture, roll into balls and place onto baking tray. Flatten the balls out with the back of a spoon to form a cookie shape. Bake for minutes or until golden. Remove from oven and cool on rack. Keep in an airtight container for up to 5 days. Energy: 745.5kj Protein: 4.9g Calories: 177.7cal Fat: 11.7g (Sat: 4.5g) Carbs: 12.8g Fibre: 2g Sugar: 9g SMOKED SALMON ON CRISPBREAD 2 tbs cottage cheese 1 tbs chopped dill leaves 2 puffed crispbread or cruskits 25g smoked salmon 2 cherry tomatoes, cut in half ½ tbs chopped chives Blend cottage cheese till smooth, add dill and season with salt & pepper. Spread onto crispbreads, top with salmon, tomato and chives. Energy: 618.9kj Protein: 13.9g Calories: 147.8cal Fat: 5.1g (Sat: 0.9g) Carbs: 10g Fibre: 1.9g Sugar: 1.8g TOPPING 2 tsp brown sugar ½ tsp cinnamon DRY INGREDIENTS 1 cup instant oats 1 cup wholemeal plain flour ½ cup brown sugar, firmly packed 2 tsp baking powder 1 tsp bicarb soda ½ tsp cinnamon ½ tsp salt 1 lemon, zested 1 cup frozen blueberries WET INGREDIENTS ½ cup milk 1/3 cup unsweetened apple sauce 1 ripe banana, mashed 1 egg 1 tbs olive oil 1 tbs lemon juice Preheat oven to 180 C. Lightly grease a non-stick 9cm x 19cm loaf pan with oil. To make topping, mix sugar and cinnamon in a small bowl. To make cake, mix together all dry ingredients in a large bowl. Combine all wet ingredients in a separate bowl. Add wet to the dry ingredients and fold through gently until just combined. Spoon mixture into pan and smooth the top. Sprinkle with cinnamon topping. Bake for 40 minutes or until a skewer inserted into the center comes out clean. Set aside for 20 minutes to cool. Cut into slices and serve. Energy: 558.6kj Protein: 2.6g Calories: 133.4cal Fat: 3.5g (Sat: 0.8g) Carbs: 22.1g Fibre: 2.4g Sugar: 16.4g 400g tin chickpeas, rinsed 1 spring onion, roughly chopped 1 clove garlic, crushed ½ tsp ground cumin ½ tsp smoked paprika ½ bunch coriander, roughly chopped 1 egg white 1 tbs olive oil Preheat oven to 180 C and line a baking tray with baking paper. Pulse all ingredients, except oil, in a blender to form a chunky paste. Adjust seasonings. Form heaped tablespoon of mixture into patties and place on baking tray. Brush with oil and bake for minutes. Energy: 510.4kj Protein: 5.2g Calories: 121.8cal Fat: 6.4g (Sat: 0.9g) Carbs: 8.7g Fibre: 3.4g Sugar: 0.8g GREEN CLEANSING JUICE 2 kale leaves 50g baby spinach leaves 1 Lebanese cucumber, roughly chopped 1 Granny Smith apple, roughly chopped 1 lemon, peeled ½ bunch mint 4 ice cubes Combine all ingredients in a blender. Energy: 510.4kj Protein: 5.2g Calories: 121.8cal Fat: 6.4g (Sat: 0.9g) Carbs: 8.7g Fibre: 3.4g Sugar: 0.8g Fat: 11g (Sat: 1.9g) Carbs: 9.9g Fibre: 2.3g Sugar: 6.3g 14

8 Recipes - Week 1 RED PAPAYA & MIXED BERRY PARFAIT 200g red papaya 1 cup natural yoghurt 1 cup toasted muesli (or gluten free if required) 1 cup frozen mixed berries In a saucepan over medium, heat, simmer berries and 1 tablespoon of water for four to five minutes, until just warm and syrupy. Mash slightly with a fork and set aside to cool while you peel, de-seed and dice papaya. Spoon 2 tablespoons muesli (or granola) into the base of 2 glasses. layer each glass with ½ cup diced papaya and 2 tablespoons granola. Repeat layers and save immediately. SOBA NOODLES WITH GRILLED EGGPLANT & EDAMAME 2 tsp sesame oil 2 tbs rice vinegar 2 tbs tamari (or soy sauce) 1 Lebanese eggplant, cut in 2cm slices on diagonal 150g Soba noodles 50g edamame, defrosted ½ spring onion, finely sliced on diagonal ½ tsp black sesame seeds ½ tsp pickled ginger (optional) Combine oil, vinegar and tamari to make dressing. Preheat chargrill or griddle pan over high heat. Brush eggplant with dressing and grill for a few minutes each side, brushing again before turning, SALMON & AOCADO LETTUCE WRAPS 1 tbs olive oil 1 tbs vinegar 1 tsp Dijon mustard 105g tin salmon ¼ avocado, sliced ½ head baby lettuce 1 tsp roughly chopped dill leaves ½ lemon, cut in wedges Whisk oil, vinegar and mustard together and toss with salmon To serve divide salmon and avocado between lettuce leaves, squeeze over lemon and scatter with dill to serve. THAI CHICKEN BURGER 250g chicken mince 1 spring onions, finely chopped 2 tbs fish sauce 2 tbs red curry paste ¼ bunch fresh coriander 1 tsp coconut oil 2 wholegrain (or gluten-free) rolls 1 Lebanese cucumbers, thinly shaved ¼ small red onion, thinly sliced 2 tbs sweet chilli sauce 1 long red chilli, thinly sliced Combine mince, spring onion, finish sauce, curry paste and finely chopped stems from coriander. Mix well then and form into two burger patties. Energy: kj Protein: 15.6g Calories: 346.7cal Fat: 11.8 (Sat: 4.3g) Carbs: 43g Fibre: 9g Sugar: 25.4g FRIED EGG SALAD WITH TOASTED PINE NUTS 1 tbs pine nuts 1 tsp olive oil 1 large eggs 1 medium tomato, quartered 50g baby spinach leaves ¼ avocado, sliced Heat a non-stick frying pan over medium heat and toast pine nuts for about 1 minute, shaking pan gently and being careful not to burn. Set aside. Return pan to the heat, add 1tsp oil and fry egg until cooked to your liking. Assemble salad, toss with dressing then serve with fried egg and pine nuts. Energy: 1925kj Protein: 12.5g Calories: 459.8cal Fat: 42.2g (Sat: 6.2g) Carbs: 5.4g Fibre: 6.3g Sugar: 5.1g Bring a saucepan of salted water to the boil. Add noodles and cook for 1-2 minutes, or just cooked. Drain noodles and refresh in cold water, then drain again. Toss with eggplant, edamame and dressing. Scatter over spring onion, sesame seeds and pickled ginger (optional) to serve. Energy: kj Protein: 12.7g Calories: 363.3cal Fat: 8.6g (Sat: 0.9g) Carbs: 56.5g Fibre: 4g Sugar: 0.8g ALMOND FIG BANANA SMOOTHIE ½ medium banana 1 dried figs, softened in 2 tbs boiling water ½ cup milk 2 tsp tahini 30g almonds 4 large ice cubes Combine all ingredients in a blender and blend until smooth. Energy: kj Protein: 13.8g Calories: 379.9cal Fat: 27.3g (Sat: 4.6g) Carbs: 27.5g Fibre: 6.9g Sugar: 23g Energy: kj Protein: 24.2g Calories: 365.2cal Fat: 27.3g (Sat: 4.6g) Carbs: 3.7g Fibre: 3.2g Sugar: 3.3g CHICKEN SALAD WRAP 1 wholemeal (or gluten free) wraps 1 tbs tzatziki 1 tbs avocado 50g chicken, cooked (poached or grilled) 1 tomato, sliced ¼ cucumber, thickly sliced 20g mixed salad leaves 1 sprig fresh mint, leaves picked Spread with two wraps with tzatziki and avocado, top with chicken, tomato, cucumber, salad leaves and mint. Season with salt and pepper, roll up and secure and with cling wrap or baking paper until ready to serve. Energy: kj Protein: 17.9g Calories: 290.8cal Heat oil in a fry pan over medium heat, and cook patties for about 5 minutes each side or until golden. spread buns with chilli sauce, then top with patties, onion, cucumber and chilli to serve. Energy: kj Protein: 29.4g Calories: 413.4cal Fat: 13.4g (Sat: 3.1g) Carbs: 41.4g Fibre: 5.5g Sugar: 14.8g Fat: 7.4g (Sat: 2.1g) Carbs: 35.6g Fibre: 4.1g Sugar: 6.4g 16

9 Recipes - Week 1 ASIAN SESAME BEEF SALAD juice of ½ a lime 2 tsp fish sauce 1 tsp honey 2 tbs sesame oil 300g beef rump steak 65g vermicelli noodles ½ tsp white sesame seeds ½ continental cucumber, halved length ways & thinly sliced 1 cup rocket 1 red radish, halved & thinly sliced ½ bunch fresh mint, leaves picked ½ bunch fresh coriander, leaves picked ½ tsp black sesame seeds Place lime juice, fish sauce, honey and 1 tsp sesame oil in a medium bowl, whisk to combine. Add steak to marinade and set aside for 10 minutes, turning regularly. Place vermicelli in a bowl, cover with boiling water and stand for 2 minutes. Drain and set aside. Heat a non-stick frypan over medium-high heat, add white sesame seeds and toast for 1 minute, remove from pan and set aside. Add steak to fry pan and cook for 3 minutes each side, remove from heat and rest for a few minutes before slicing. Toss vermicelli, cucumber, radish, rocket, herbs and remaining sesame oil together in a bowl.0 Divide salad between two serving plates, add steak and top with sesame seeds. Energy: kj Protein: 36.8g Calories: 404.8cal Fat: 12.6g (Sat: 2.7g) Carbs: 33.9g Fibre: 4.8g Sugar: 6.3g BAKED SEA BASS WITH GREEK SALAD 2 x 200g sea bass fillet (or white fish) 2 tsp rosemary, finely chopped 1 garlic clove, finely chopped ½ tsp chilli flakes 1 tsp olive oil GREEK SALAD ¼ red onion, finely sliced 250g cherry tomatoes, halved ½ cup kalamata olives 1 continental cucumbers ¼ iceberg lettuce 60g feta, cut into cubes 1 tbs fresh dill 2 tbs olive oil 1 tsp lemon juice Preheat oven to 220ºc Line a tray with baking paper and place fish, skin side up on the tray. Sprinkle with rosemary, garlic, chilli, salt and pepper and drizzle with olive oil. Bake for 20 minutes or until fish cooked through. To prepare the salad, place all salad ingredients into a bowl and toss until combined. Serve with baked fish Energy: kj Protein: 50.5g Calories: 438.9cal Fat: 22.3g (Sat: 7.1g) Carbs: 6g Fibre: 5.2g Sugar: 5.3g HEALTHY BREAKKY HASH 120g sweet potato, cut in 2cm cubes 1 tbs vinegar 2 large eggs ¼ tsp smoked paprika 125g tin chickpeas, rinsed 45g baby spinach leaves 20g avocado, sliced Place sweet poatop and ¼ tsp salt in a non-stick frypan, cover with cold water and bring to the boil. Simmer for 6 minutes, drain, toss with paprika and continue to cook, tossing regularly, for 5 minutes, or until beginning to brown. Stir through chickpeas and spinach and cook for a few more minutes. Adjust seasoning. Meanwhile, bring a small saucepan of water to the boil, reduce to gentle simmer and add vinegar. Stir in a circular motion to create a vortex and gently side eggs in to the centre and cook for 4 minutes. Remove with a slotted spoon and pat dry. Serve has with avocado and topped with eggs. Season to taste. Energy: kj Protein: 21.1g Calories: 367cal Fat: 16.2g (Sat: 4.1g) Carbs: 28.1g Fibre: 9.7g Sugar: 8.4g HONEY MUSTARD DRUMSTICKS WITH ASPARAGUS 1 tbs wholegrain mustard 1 tbs honey 2 garlic cloves, crushed 2 tsp olive oil 4 chicken drumsticks 2 bunches asparagus, washed & ends trimmed 2 tbs feta Preheat oven to 200ºc. Mix mustard, honey, garlic, and oil in a bowl. Add drumsticks and toss well, coating them with the mixture. (You can do this a few hours in advance to increase marinade time) Place drumsticks in a single layer in a backing dish covered with baking paper. Season with salt and pepper and bake in the oven for 25 minutes. Scatter asparagus in baking dish and bake for an extra 5-10 minutes or until chicken and asparagus are cooked through. Remove from oven and crumble feta over the asparagus to serve. Energy: kj Protein: 36.1g Calories: 421.7cal Fat: 25.9 (Sat: 8.6g) Carbs: 10.2g Fibre: 2.6g Sugar: 9.7g 18

10 Recipes - Week 1 ZUCCHINI LASAGNE STICKY DATE PANCAKES CALIFORNIAN JAR SALAD MEXICAN BEAN SALAD WITH FETA Serves 4 2 tbs olive oil ½ cup milk (add a little extra if batter 1/8 cup brown rice, rinsed 125g tin kidney beans, rinsed 1 onion, finely chopped becomes too thick) ½ small brown shallot, finely chopped 125g tin corn kernels, rinsed 1 carrot, finely chopped 2 tbs lemon juice 1 tbs lime juice 6 cherry tomatoes 1 celery stalk, finely chopped 35g pitted dates, chopped 2 tsp olive oil ¼ avocado, diced 1 cloves garlic, crushed ½ cup plain flour or gluten-free flour ½ Lebanese cucumber, chopped ½ cucumber, cut into chunks 250g beef mince ½ tsp soda bicarbonate half a 125g tin corn kernels 20g baby spinach leaves 250g pork mince ½ tsp ground cinnamon ½ jalapeno chilli, chopped & deseeded (optional) ¼ cup fresh coriander, roughly chopped 2 sprigs fresh thyme, leaves picked 1 eggs ½ red capsicum, deseeded & diced 20g feta 700ml bottle tomato pasta 400g tin crushed tomatoes ½ bunch basil, leaves picked 6 medium zucchinis, shaved into long slices * 400g ricotta 1 egg ½ tsp ground nutmeg 20g parmesan cheese, finely grated Heat oil in a large saucepan over medium heat and cook onion, carrot, celery and garlic for a few minutes until softened. Turn heat to high and add minces and thyme and continue to cook, breaking up clumps for 5 minutes. Season with salt and pepper. Stir through pasta and crushed tomatoes and simmer for at least 10 minutes. Preheat oven to 200 C and brush a rectangular oven-proof dish with oil. In a bowl, combine ricotta, egg and nutmeg and mix together until smooth. Cover the base of the dish with a third of the zucchini, then meat sauce, ricotta mixture and basil leaves. Repeat layers two times. Add final layer of zucchini and top with sauce and sprinkle with parmesan cheese. Bake for 20 minutes and let rest for 5-10 minutes before serving. 1 small banana 15g walnuts, chopped 1 tbs golden syrup Combine milk and lemon juice and set aside for 5 minutes. Place dates and ½ cup of boiling water in a small bowl and stand for 10 minutes. Drain, mash roughly and cool slightly. Sift flour, soda bicarbonate and cinnamon into a medium bowl. Whisk egg into milk until just combined. Combined wet mix and dates with flour. Heat a small non-stick frypan over medium heat and grease or spray with a little oil. Add 1/3 cupful of mixture and cook for 2 minutes or until bubbles appear, turn and cook the other side. Keep warm whilst cooking other pancakes. To serve, top with banana slices, walnuts and drizzle with golden syrup. Energy: kj Protein: 10.8g Calories: 383.3cal Fat: 10.1g (Sat: 2.5g) Carbs: 60g Fibre: 4.9g Sugar: 31.3g ¼ cup puffed quinoa 1 tbs fresh coriander, roughly chopped 25g baby spinach leaves 2 tsp pumpkin seeds Rinse brown rice thoroughly in a sieve, then place in a saucepan and cover with cold water. Bring to the boil and simmer gently for 20 minutes, or until tender. Add ½ teaspoon of salt in last 5 minutes. Drain and set aside to cool. Place shallots in a tall jar (or bowl). Whisk together lime juice, olive oil and salt and add to jar. Next, layer jar with cucumber, corn, rice, jalapeño, red capsicum, pumpkin seeds, quinoa, coriander and spinach and Refrigerate until ready to serve. Just before serving, toss salad well and season with salt and pepper. Energy: kj Protein: 8.6g Calories: 401.5cal Fat: 16.3g (Sat: 2.7g) Carbs: 47.6g Fibre: 10.9g Sugar: 5.7g DRESSING 1 tsp sweet chilli sauce 1 tbs lemon juice Combine dressing ingredients and set aside. Combine remaining ingredients (except feta) in a bowl. Toss with dressing, then crumble over feta. Season with salt and pepper and serve with corn tortillas. Energy: kj Protein:14g Calories: 355cal Fat: 14.8g (Sat: 5.1g) Carbs: 33.8g Fibre: 12.8g Sugar: 14.7g *If your zucchinis are large or juicy, pat dry with paper towel to remove the moisture. This will help stop the zucchini from leeching water and making your lasagne runny in the cooking process. Energy: kj Protein: 39.2g Calories: 441.5cal Fat: 26.2g (Sat: 14.3g) Carbs: 9.8g Fibre: 3.6g Sugar: 9.8g 20

11 Recipes - Week 1 GRILLED FISH WITH MUSHROOM & EDAMAME RICE 1 cup vegetable stock 2 tsp soy sauce (or tamari if gluten free) ½ red onion, finely chopped 250g mushrooms, sliced 1 tsp sesame oil ¼ cup brown rice, rinsed clove garlic, crushed 100g edamame beans, defrosted ¼ bunch fresh parsley, leaves picked and chopped 3 tbs olive oil 200g white fish fillets 2 tsp black sesame seeds Place stock and soy in a saucepan and bring to the boil. Saute onion and mushrooms in sesame oil for a few minutes or until soft. Add rice and garlic and cook, stirring for 5 minutes. Add a ladle of hot stock and gently stir until stock is absorbed. Repeat with the remaining stock until rice is tender but still with a slight bite. Stir through edamame beans and parsley. Meanwhile heat olive oil in a frypan and cook fish a few minutes each side until golden. Serve rice topped with fish and sesame seeds Energy: kj Protein: 36.2g Calories: 425.5cal Fat: 17.9g (Sat: 2.5g) Carbs: 28g Fibre: 6g Sugar: 1.3g 22

12 Recipes - Week 2 BLUEBERRY ALMOND SMOOTHIE 1 cup milk 1 small banana 40g frozen blueberries 2 tbs almond meal 4 ice cubes Blend all ingredients, reserving a few blueberries to serve, until smooth. Energy: kj Protein: 14g Calories: 385.8cal Fat: 19.9g (Sat 6.2g) Carbs: 36.4g Fibre: 4.4g Sugar: 30.5g SPINACH & FETA QUESADILLA WITH CORN SALSA 2 large corn tortillas 25g baby spinach leaves 30g feta cheese 1 tsp olive oil 1 medium tomato, diced 1/8 avocado, diced half a 125g tin corn kernels, drained 1 tsp apple cider vinegar Scatter one tortilla with spinach leaves, feta cheese and season with salt and pepper, then top with other tortilla. PEAR & CINNAMON PORRIDGE ¼ cup rolled oats ¼ cup almond meal ½ pear (dice ½ and grate ½) ½ cup milk ¼ cup Greek yoghurt ¼ tsp ground cinnamon Combine oats, grated pear, almond meal, milk and 1/3 cup water in a small saucepan and simmer over low-medium heat for a few minutes. Remove from heat, stir through yoghurt and top with diced pear and cinnamon to serve. Energy: kj Protein: 14.3g Calories: 407.9cal Fat: 22.6g (Sat 7.6g) Carbs: 32.1g Fibre: 7.1g Sugar: 18.4g EGETARIAN LETTUCE WRAPS 2 tbs olive oil 1 corn on the cob 1 tomato, diced ½ celery stalk, finely chopped ½ long red chilli, seeds removed & sliced 1 spring onion, thinly sliced ¼ cup coriander sprigs 1 tsp vinegar 2 iceberg lettuce leaves 75g feta, crumbled ROASTED EGETABLE NOURISH BOWL 300g butternut pumpkin, cut in wedges and seeds scraped and cleaned medium beetroot, cut into 8 wedges 2 tsp olive oil 150g Brussels sprouts, cut in half 1 leek, thinly sliced (not dark green part) ½ bunch kale, leaves stripped and finely shredded 100g small broccoli florets 2 tbs pesto ½ cup cottage cheese 1/3 cup hummus ¼ pomegranate, seeded 1 tbs micro herbs Preheat oven to 220 C and line a baking tray with baking paper. Place pumpkin and beetroot on tray, brush with oil and bake for 20 minutes. After 5 minutes add sprouts and leeks to tray, brush with oil and cook for another 5 minutes. Toss kale with remaining oil and add to tray and continue to roast all vegetables for another 10 minutes or until cooked. Season with salt and pepper. Clean any flesh from pumpkin seeds, season with salt and pepper and bake for 10 minutes. At the same time bring a saucepan of salted water to the boil, add broccoli and simmer gently for 2 minutes. Drain and refresh in iced water. Drain and pat dry. BBQ LEMON CHICKEN WITH POTATO SALAD 250g chicken breast, flattened out 2 tsp black pepper 1 lemon, thinly sliced 200g baby potatoes, cut in quarters 200g sweet potato, cut in 3cm chunks 1 tbs olive oil ½ small red onion, thinly sliced 150g green beans, cut in half 2 tbs wholegrain mustard 1 tbs red wine vinegar 2 tbs dill, roughly chopped Preheat BBQ or grill to medium. Brush chicken with 1 tsp of oil and season with pepper. Bring potatoes to the boil in a saucepan of salted water and cook for 5 minutes or until just cooked. Drain and add remaining oil and onion and cook over very high heat, shaking gently every minute for 5 minutes. Toss in beans and cook for another 3-4 minutes. Remove from heat and toss with mustard, vinegar and dill. Grill chicken and lemon slices for 3-4 minutes each side, remove and cover loosely with foil for 5 minutes before serving, laying lemon on top of the chicken. Once potatoes are done, serve! Energy: kj Protein: 35g Calories: 421.3cal Fat: 15.1g (Sat: 2.6g) Carbs: 30.9g Fibre: 9.1g Sugar: 8.5g Heat a non-stick frypan with oil over medium heat then gently place tortilla in the pan and cook for 1-2 minutes or until it becomes crisp. Flip and cook the other side. Serve with salsa of tossed tomato, avocado, corn and vinegar seasoned with salt and pepper. Energy: kj Protein: 11.9g Calories: 410.6cal Fat: 20.9g (Sat: 6.9g) Carbs: 40.3g Fibre: 5.9g Sugar: 6.3g Preheat a grill or frypan on high heat. Brush corn cobs with oil, then cook, turning occasionally until slightly charred and cooked through, about 10 minutes. Slice corn kernels from cob once cool. Gently toss tomato, celery, chilli, spring onion, coriander, vinegar, oil and corn together. Season with salt & pepper. Place filling in lettuce leaves and top with feta to serve. Energy: kj Protein: 15.4g Calories: 380.3cal Meanwhile, blend pesto with cottage cheese. Divide vegetables between two plates, top with hummus, pesto cheese, pumpkin seeds, pomegranate seeds and micro herbs. Energy: kj Protein: 24.4g Calories: 447.7cal Fat: 21.6g (Sat: 4.2g) Carbs: 29.7g Fibre: 18.2g Sugar: 23.5g Fat: 25g (Sat: 10.7g) Carbs: 20.2g Fibre: 5.6g Sugar: 7.6g 24

13 Recipes - Week 2 BEEF FAJITAS WITH SALSA ½ 400g tin crushed tomatoes 2 tbs sweet chilli sauce ¾ tsp ground cumin ¼ tsp cayenne pepper 1 lime 1 tbs olive oil 200g beef rump steak, thinly sliced ½ tsp dried oregano 1 red capsicum, cut in strips 1 yellow capsicum, cut in strips 1 red onion, thinly sliced 2 cloves garlic, crushed a few sprigs parsley, leaves picked 2 small corn tortillas, warmed ½ avocado, sliced In a food processor, lightly blend together tomatoes, sweet chilli sauce, ½ tsp cumin, ½ tsp cayenne pepper and juice of half a lime. Season with salt and pepper and set aside. Heat oil in frypan over high heat, add beef, remaining cumin, oregano and cayenne and cook for a few minutes, remove and set aside. Add capsicum, onion, garlic and cook for a few minutes until beginning to soften. Return meat to pan and toss through vegetables to warm through. Serve seasoned with salt & pepper on warm tortilla with avocado and sauce. Energy: kj Protein: 26.2g Calories: 477.6cal Fat: 23.9g (Sat: 5.3g) Carbs: 36g Fibre: 7.6g Sugar: 20.3g BROCCOLI & CHICKPEA SALAD ¼ cup brown rice, soaked for 30 minutes 1 head of broccoli, cut into florets 30g flaked almonds 125g tin chickpeas, rinsed 1 spring onions, finely chopped ¼ bunch parsley, chopped DRESSING 1 lemon, zest and juice 2 tbs olive oil 1 tsp Dijon mustard 1 clove garlic, crushed Place rice, 2/3 cup water and ½ tsp salt in a saucepan and bring to the boil. Reduce to a simmer, cover and cook for 35 minutes. Remove from heat and stand, covered for 5 minutes before fluffing with a fork and spreading on a plate to cool. At the same time, place broccoli in a small bowl, cover with boiling water and cling wrap and set aside for 3 minutes. Drain, refresh in cold water then pat dry with paper towel. Heat a small frypan over medium heat and toast almonds till golden. Set aside. Whisk dressing ingredients together and toss with rice, broccoli, chickpeas, onion, parsley and almonds. Adjust seasoning and serve. Energy: kj Protein: 17.3g Calories: 347.7cal Fat: 15.6g (Sat: 1.5g) Carbs: 27.1g Fibre: 12.6g Sugar: 2.7g GRILLED CHICKEN & QUINOA SALAD ¼ cup quinoa, rinsed ½ cups vegetable stock 250g chicken thighs, skinless salt & pepper 1 garlic clove, finely chopped 1 tbs fresh rosemary, finely chopped 1 continental cucumber, diced 2 medium tomatoes, diced 50g rocket 2 tsp olive oil ¼ lemon In a saucepan, add quinoa and stock and bring to a boil over medium heat. Reduce to a simmer for around 8-10 minutes or until stock has absorbed. Remove from heat, fluff with a fork. Meanwhile, season chicken on both sides with salt, pepper, garlic and rosemary. Heat olive oil in a frypan over medium to high heat and grill chicken until cooked, about 3-4 minutes each side. Remove chicken from heat and allow to rest for a minute. In a bowl toss quinoa with cucumber, tomato, rocket and then dress with olive oil and lemon, and season with salt & pepper. Slice chicken and serve on top of quinoa salad. Energy: kj Protein: 30.7g Calories: cal Fat: 18.5g (Sat: 4.6g) Carbs: 19.3g Fibre: 7.1g Sugar: 7.2g CHICKEN SESAME SLAW WITH CREAMY MISO DRESSING 20g red miso paste 1 ½ tbs sesame oil 1 clove garlic, crushed 300g chicken breast, cut in 3cm chunks 1 tbs lime juice 1 tbs Greek yoghurt ¼ tsp chilli flakes ½ wombok cabbage, finely shredded 1 medium carrot, grated finely 1 spring onion, finely sliced 1 tsp black and/or white sesame seeds Combine 3 tsp of miso, garlic and 1 tbs of sesame oil and marinate chicken. Gently toss wombok, carrot, and spring onion in a bowl. Heat a fry pan over high heat and cook chicken for 5-8 minutes until golden and cooked. Combine lime juice, yoghurt, chilli, 1 tbs oil, and 3 tsp of miso and toss with salad. To serve divide salad and chicken between two bowls and scatter over sesame seeds. Energy: kj Protein: 38g Calories: 366.7cal Fat: 19.9g (Sat: 3.9g) Carbs: 6.5g Fibre: 4.6g Sugar: 5.3g 26

14 Recipes - Week 2 ASIAN PORK & GREENS 350g pork fillets 2 tbs sesame oil 1 tbs tamari (or soy sauce) 1 ½ tbs lemon juice ¼ tsp chilli flakes 1 garlic clove, crushed 40g cashews 300g assorted mushrooms, sliced 1 bunch bok choy, rinsed & halved 1 tsp sesame seeds, toasted Preheat oven to 180 C. Rub pork with 2 tsp of sesame oil and combine remaining oil with tamari, lemon juice, chilli flakes and garlic and set aside. Roast cashews in oven for 5-8 minutes, or until golden, and set aside to cool. Sear pork in hot frypan for a few minutes, browning all over. Brush pork liberally with some of the sauce and bake for 10 minutes, then cover and allow to rest in a warm place for 5 minutes before slicing. Meanwhile, add mushrooms to hot frypan and cook for a minute. Add bok choy, cover and cook for another minute, or until greens just begin to wilt. Remove vegetables, add remaining sauce to frypan and simmer for a few minutes to reduce and thicken, while you slice the pork. Divide vegetables between two plates, top with pork, drizzle with sauce and sprinkle with sesame seeds and chopped cashews. BUTTERNUT PUMPKIN SALAD WITH PESTO & HAZELNUTS 150g butternut pumpkin, cut in 3 cm chunks ½ bunch baby beetroots, quartered 1 tsp olive oil 30g hazelnuts, roughly chopped ¼ cup quinoa, well rinsed ½ cup vegetable stock 100g feta 2 tbs pesto Preheat oven to 200 C and line a baking tray with baking paper. Toss pumpkin and beetroot with oil, season with salt and pepper and bake for 20 minutes. Place hazelnuts on a separate tray and bake for 5 minutes. Meanwhile cook quinoa in simmering stock, covered, for about 15 minutes or until stock is absorbed and quinoa is cooked, rest covered for 5 minutes before fluffing with a fork. To serve, place quinoa in a bowl, top with baked vegetables, crumbled feta, pesto and chopped hazelnuts. Season with salt & pepper and serve with hard boiled eggs. Energy: kj Protein: 17.6g Calories: 409.1cal Fat: 28.3g (Sat: 9.1g) Carbs: 19g Fibre: 4.6g Sugar: 5.8g SEARED SALMON ON SMASHED PEA & CAULIFLOWER 3 tbs coconut oil 1 clove garlic, crushed 400g cauliflower florets 100g frozen or fresh peas 1 tbs kecap manis (sweet soy) ½ tsp chilli flakes 2 x 150g salmon fillets lemon wedge, to serve Heat coconut oil in a medium saucepan over medium heat and saute garlic for a few minutes. Add cauliflower, ½ cup of salted water and simmer, covered for 8 minutes. Add peas and cook for another 2 minutes. Drain, reserving any liquid, and mash, adding any liquid if needed. Adjust seasoning. Meanwhile, heat a frypan or grill over high heat and combine kecap manis and chilli. Cook salmon skin side down for 4 minutes, turn and cook for another 4-6 minutes, depending on thickness. Brush with marinade in last few minutes of cooking. Serve salmon on bed of mash with a lemon wedge. Energy: 2052kj Protein: 40g Calories: 490.1cal Fat: 28.9g (Sat: 11.2g) Carbs: 12.4g Fibre: 10.3g Sugar: 9.8g BREAKFAST BRUSCHETTA WITH TOMATO & WHITE BEANS 1 tsp olive oil ¼ red onion, finely chopped 6 punnet cherry tomatoes ½ 400g tin cannellini beans, drained & rinsed 1 slices wholegrain or sourdough bread (glutenfree if necessary) 2 tbs grated parmesan 1 sprig fresh thyme, to serve Heat the oil in a small saucepan or frypan over medium heat and saute onion for a few minutes or until soft. Add cherry tomatoes and beans and cook gently for a couple of minutes until tomatoes are starting to soften. Season with salt and pepper. Toast bread and top with beans, tomatoes and thyme, with a sprinkle of parmesan. Energy: kj Protein: 14.7g Calories: 317.2cal Fat: 10.8g (Sat: 3.3g) Carbs: 33g Fibre: 11.9g Sugar: 7.3g Energy: kj Protein: 48.6g Calories: 401.6cal Fat: 18.8g (Sat: 3.4g) Carbs: 7.4g Fibre: 4.1g Sugar: 1.5g 28

15 Recipes - Week 2 POACHED EGGS WITH KALE & TZATZIKI TANDOORI FISH WITH AOCADO, ALMOND & CORIANDER SALAD 2 large kale leaves, leaves stripped and finely shredded 1 tbs olive oil 1 tsp white vinegar 2 eggs 1 tbs tzatziki 1 tsp Tabasco sauce (or other spicy sauce to your taste) Massage kale with oil and ½ tsp of salt and cracked pepper and set aside. Bring a saucepan of water to the boil with vinegar and reduce to a simmer. Crack one egg at a time into a cup and gently lower and release into the saucepan. Repeat with other egg. Cook for 2-3 minutes, depending on your taste, then remove with a slotted spoon, drain on paper towel and place on kale. Drizzle with tzatziki, season with salt and pepper and sprinkle with tabasco sauce to serve. Energy: 1430kj Protein: 13.2g Calories: 341.6cal Fat: 30.2g (Sat: 6.6g) Carbs: 4.3g Fibre: 1.4g Sugar: 3.6g ½ cup tzatziki 1 tbs tandoori paste 300g barramundi fillets 1 Lebanese cucumber ½ avocado, diced 30g whole almonds, roughly chopped ¼ bunch fresh coriander, roughly chopped 3 tbs lemon juice 3 tbs olive oil Mix together 2 tbs tzatziki and tandoori paste, then coat the fish. Allow to marinate in the fridge for 20 minutes (longer for a more intense flavour). Heat BBQ or grill over medium heat and cook fish for a few minutes on each side. Shave cucumber with a vegetable peeler into thin ribbons and toss with avocado, almonds, coriander, lemon juice and olive oil and season with salt and pepper to serve. Serve fish with salad and remaining tzatziki Energy: kj Protein: 38.7g Calories: 506.7cal Fat: 33.7g (Sat: 6.6g) Carbs: 10.2g Fibre: 4.6g Sugar: 6.9g 30

16 Recipes - Week 3 COLESLAW, LENTIL & RICE SALAD SALAD ¼ cup brown rice 400g tin lentils, well rinsed 300g pre-cut coleslaw (shredded cabbage & carrot) ¼ bunch coriander, chopped 1 tbs flaked almonds, toasted DRESSING 1 tbs tamari (or soy sauce) 1 tbs lemon juice 1 tbs sweet chilli sauce Cook rice according to packet instructions, then allow to cool. Whisk together dressing ingredients with 1 tbs water and marinate tofu in 1 tbs of dressing. Heat a frypan over medium heat, add oil and cook drained tofu for a few minutes each side until golden. Combine salad ingredients, pour over dressing, toss well and top with tofu and almonds. Energy: kj Protein: 21.6g Calories: 451.1cal Fat: 12.6g (Sat: 2.4g) Carbs: 55.9g Fibre: 11.9g Sugar: 11.4g GREEN SMOOTHIE BREAKFAST BOWL 1 small bananas 1 kiwi fruit (1 half sliced to serve) 30g baby spinach leaves 1 tbs natural peanut butter 1 tsp unsweetened shaved or shredded coconut Place ¾ of the banana (slice the rest to serve), 1 kiwi fruit, spinach and peanut butter with ½-1 cup of water in a blender and blitz until smooth. Pour liquid into a bowl and top with remaining banana and kiwi, and sprinkle with coconut. Energy: kj Protein: 8.2g Calories: 292.2cal Fat: 14.7g (Sat: 4.8g) Carbs: 27.5g Fibre: 9g Sugar: 21.1g QUINOA BREAKFAST BAR Serves 8 1 cup uncooked quinoa 2 cups rolled oats (or brown rice flakes if gluten free) 1 cup slivered almonds ½ cup sunflower kernels 1 cup dried apple, diced 1 ½ cups puffed rice ½ cup honey ½ cup crunchy peanut butter 1 tsp vanilla extract 3 tbs olive oil Preheat oven to 165 C. Line a 22 x 30cm slice pan with baking paper. Combine quinoa, oats, almonds, sunflower kernels, apple and puffed rice in a medium-sized bowl. Heat honey, peanut butter, vanilla, oil and ½ cup water in a small saucepan until combined, then pour over dry ingredients, mixing well to incorporate. Transfer mixture to pan, cover with baking paper and press firmly and evenly into pan. Bake for minutes, or until golden. Remove from oven and cool for 10 minutes before cutting into 16 bars. Energy: 1256kj Protein: 8.5g Calories: 300cal Fat: 16.9g (Sat: 2.1g) Carbs: 27.3g Fibre: 4.2g Sugar: 12.3g AOCADO & FETA QUESADILLA 1 corn tortilla 50g avocado 30g feta cheese 20g rocket or salad greens Preheat sandwich press or non-stick frying pan. Add avocado, crumbled cheese and rocket to half of the tortilla. Fold in half to toast in press or in frypan, until golden. Energy: kj Protein: 8.3g Calories: 277.1cal Fat: 19.8g (Sat: 7.3g) Carbs: 15.2g Fibre: 2.6g Sugar: 0.8g EASY CHICKEN FAJITAS 250g chicken thighs, skinless 1 tsp ground cumin 1 tsp smoked paprika ½ tsp salt 1 tsp olive oil 1 brown onion, thinly sliced 1 garlic clove, finely chopped 1 red capsicum, cut into strips 60g baby spinach leaves 4 small corn tortillas, warmed 1 lemon In a bowl, combine chicken with spices and salt and let rest for a few minutes. Heat oil in a frying pan over medium heat. Cook chicken thighs a few minutes each side until golden, then remove from pan and rest, covered with foil or a plate. Add onion, garlic and capsicum to the pan and saute for 4-5 minutes until softened. Remove from pan and spread evenly over tortillas. Top with spinach leaves. Uncover chicken and slice into thin strips and add to tortillas with a squeeze of lemon to serve. Energy: kj Protein: 27.5g Calories: 417.8cal Fat: 17.4g (Sat: 4.1g) Carbs: 34.7g Fibre: 5.5g Sugar: 5.6g SIMPLE BREAKFAST FRY UP 2 tsp olive oil 2 medium eggs 2 rashers free-range bacon 1 sprig of fresh thyme Heat fry pan with olive oil over medium heat and fry bacon both sides until crisp. Push to the side and crack eggs into pan, and sprinkle with thyme. Cook to your liking and serve with a toasted slice of our Savoury Pumpkin Bread. Energy: kj Protein: 20.2g Calories: 401.9cal Fat: 35.7g (Sat: 10.9g) Carbs: 0.8g Fibre: 0g Sugar: 0.8g MOROCCAN CHICKEN WITH LEMON & GREEN OLIES Serves 4 ¼ cup flaked almonds 2 tbs olive oil 600g chicken thighs, cut in quarters 2 brown onions, thinly sliced 3 garlic cloves, thinly sliced 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground ginger 1 tsp ground turmeric 1 preserved lemon, rinsed, flesh discarded & rind cut in strips (OR juice of 1 lemon) 50g whole green pitted olives 1 ½ large head broccoli, cut into florets ¼ bunch flat leaf parsley, finely chopped ¼ bunch coriander, finely chopped (Note: If you can t find preserved lemons, just substitute with juice of a lemon). Heat a large saucepan over medium heat and toast almonds until golden. Set aside. In same saucepan heat 1 tbs of oil over high heat and brown chicken pieces in batches. Set aside. Add remaining oil and cook onion for a few minutes over low heat. Add garlic, cumin, coriander, ginger and turmeric and continue to cook for a few more minutes. Stir through chicken to coat with spices. Add 150ml water, preserved lemon (or lemon juice), olives and bring to the boil. Simmer covered for 20 minutes. Remove lid and continue to simmer for 5-10 minutes to thicken sauce. Meanwhile, steam or boil broccoli florets, drain and toss with toasted almonds. Stir fresh herbs through chicken, adjust seasonings and serve with broccoli and almonds. Energy: kj Protein: 32.1g Calories: 408.3cal Fat: 28.6g (Sat: 5.9g) Carbs: 3.5g Fibre: 5.4g Sugar: 2.8g 32

17 Recipes - Week 3 ASIAN SESAME BEEF SALAD Juice of ½ a lime 2 tsp fish sauce 1 tsp honey 2 tbs sesame oil 300g beef rump steak 65g vermicelli noodles 65 tsp white sesame seeds ½ continental cucumber, halved lengthways & thinly sliced 1 red radish, halved & thinly sliced 1 cup rocket ½ bunch fresh mint, leaves picked ½ bunch fresh coriander, leaves picked ½ tsp black sesame seeds Place rice, ½ cup water and ½ tsp salt in a saucepan and bring to the boil. Reduce to a simmer, cover and cook for 35 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork. Place lime juice, fish sauce, honey and 1 ½ tsp sesame oil in a medium bowl, whisk to combine. Add steak to marinade and set aside for 10 minutes, turning regularly. Place vermicelli in a bowl, cover with boiling water and stand for 2 minutes. Drain and set aside. Heat a non-stick frypan over medium-high heat, add white sesame seeds and toast for 1 minute, remove from pan and set aside. Add steak to fry pan and cook for 3 minutes each side, remove from heat and rest for a few minutes before slicing. Toss vermicelli, cucumber, radish, rocket, herbs and remaining sesame oil together in a bowl. Divide salad between two serving plates, add steak, top with sesame seeds, adjust seasoning and serve with rice. CEAPS (CEAPCICI) WITH QUINOA TABBOULEH 150g pork mince 150g beef mince 1 garlic clove, crushed 1 tsp smoked paprika ¼ tsp bicarb soda ¼ cup mixed colour quinoa 100g roasted red peppers in brine ¼-½ tsp chilli flakes ½ bunch coriander, chopped ½ bunch mint, leaves picked 1 spring onion, finely chopped 2 tsp olive oil 1 lemon, juiced With clean hands massage mince, garlic, paprika and bicarb with ½ tsp salt and a pinch of pepper. Chill for 15 minutes to allow flavours to develop. Meanwhile bring quinoa, ½ cup water and ¼ tsp salt to boil in a small saucepan. Reduce to a simmer and continue to cook for 15 minutes. Drain and spread on a tray to cool. Set aside. Preheat grill pan over medium heat. Blend peppers and chilli together to a smooth paste. Adjust seasonings and set aside. Mould heaped tablespoons of mince into sausages. Cook sausages until brown on all sides and just cookedthrough. Allow to rest for 5 minutes. Toss cooled quinoa with coriander, mint, spring onion, oil and lemon juice. Adjust seasoning and serve with cevaps and sauce. Energy: kj Protein: 37g Calories: 422cal Fat: 21.6g (Sat: 6.9g) Carbs: 17.1g Fibre: 4.4g Sugar: 4.5g CREAMY LENTILS WITH MUSHROOMS 100g (½ cup) dried brown or green lentils, well rinsed 1 bay leaf 1 tbs olive oil 1 small red onion, roughly chopped 1 tsp fresh rosemary, finely chopped 300g assorted mushrooms, sliced 2 cloves garlic, roughly chopped ¼ bunch kale or cavolo nero, stalk removed, roughly chopped ¾ cups vegetable stock 3 tbs finely grated parmesan ¼ bunch parsley, finely chopped Bring 3 cups of salted water to the boil, add lentils and bay leaf and simmer gently with the lid on for minutes, or until cooked. Drain and set aside. Heat oil in a medium-sized saucepan and cook onion and rosemary over medium-high heat for a couple of minutes to soften. Add mushrooms and cook for a few minutes, then add garlic and kale and cook for a couple more minutes. Stir through stock, adjust seasoning then set aside half of the mixture. Pulse the remaining mixture with a stick blender to a chunky consistency and then return the other half of the mushroom mixture along with the cooked lentils to the saucepan. Bring to a simmer, stir through parmesan and parsley to serve. (Note: you may need to add a little more stock if too dry.) Energy: kj Protein: 25.9g Calories: 414.2cal Fat: 17.9g (Sat: 5.4g) Carbs: 30.7g Fibre: 12.5g Sugar: 5.2g WARM CHICKPEA QUINOA JAR SALAD 200g pumpkin, diced into 2cm 2 tbs olive oil 60g white quinoa, well rinsed 2/3 cup vegetable stock juice of ½ orange 2 tsp white wine vinegar 125g tin chickpeas, drained & rinsed 1 medium carrot, shaved in strips with vegetable peeler 60g feta cheese, crumbled 50g baby spinach leaves Preheat oven to 220 C and line a baking tray with baking paper. Toss pumpkin with 2 tsp of oil, season with salt and pepper and roast for minutes. Meanwhile, simmer quinoa in stock, covered for minutes. Set aside for 10 minutes then fluff with a fork. Whisk together orange juice, vinegar, 2 tsp oil and season with salt & pepper. Divide chickpeas between two jars, top with shaved carrot, quinoa and pumpkin and pour over dressing. To serve, invert jar to distribute dressing and top with feta and spinach leaves. Note: you can reheat salad in a microwave before adding feta and spinach. Energy: kj Protein: 16g Calories: 350.9cal Fat: 15.5g (Sat: 5.8g) Carbs: 32g Fibre: 9g Sugar: 9.5g Energy: kj Protein: 36.8 g Calories: 404.8cal Fat: 12.6g (Sat: 2.7g) Carbs: 33.9g Fibre: 4.8g Sugar: 6.3g 34

18 Recipes - Week 3 THAI FISH CAKES 200g sweet potato, unpeeled, cut into 2cm cubes 200g tinned tuna in springwater 2 spring onions, finely sliced 40g green beans, trimmed & cut into 1cm slices 1 egg, beaten 1 tbs green curry paste ½ bunch coriander, roughly chopped 2 tsp sesame seeds 1 tbs olive oil 100g red cabbage, shredded DIPPING SAUCE SCRAMBLED EGG & WATERCRESS WRAP 2 tbs mayonnaise ½ tsp Dijon mustard 2 tsp lemon 2 tsp red onion, finely chopped 1 tsp capers 1 tbs finely chopped celery 2 tbs peeled, chopped & deseeded cucumber 3 eggs 1 tsp olive oil salt & pepper 50g watercress, leaves picked or baby spinach 20cm gluten-free wrap BAKED SEA BASS WITH GREEK SALAD 2 x 200g sea bass fillet (or white fish) 2 tsp rosemary, finely chopped 1 garlic clove, finely chopped ½ tsp chilli flakes 1 tsp olive oil GREEK SALAD ¼ red onion, finely sliced 250g cherry tomatoes, halved ½ cup kalamata olives 1 continental cucumbers ¼ iceberg lettuce 60g feta, cut into cubes KALE, SWEET POTATO & AOCADO SALAD 1 tsp pumpkin seeds 1 tsp sesame seeds 50g sweet potato, cut in 3cm slices, then quartered 3 tsp olive oil ¼ tsp ground cinnamon ¼ bunch kale, stems removed & finely sliced 4 cherry tomatoes, cut in half ¼ avocado, sliced COTTAGE CHEESE DRESSING 2 tbs cottage cheese juice of a lemon ¼ tsp rice malt syrup 2 tsp fish sauce 2 tsp water 1 tbs lemon juice 1 small red chilli, thinly sliced Place sweet potato in a saucepan of cold salted water and bring to the boil. Continue to simmer until potato has softened. Drain and mash. Add drained tuna, spring onion, beans, egg, curry paste and half of the coriander and mix well. Divide mixture into 8 and, with wet hands, form patties. Sprinkle both sides with sesame seeds. Chill for 20 minutes. Heat oil in a non-stick frypan over medium heat. Cook patties for 5 minutes each side or until golden. Meanwhile combine dipping sauce ingredients and stir well. Toss cabbage, carrots, remaining coriander and remaining lemon juice and serve with cakes and dipping sauce. Whisk together mayo and mustard in a bowl. Add onion, capers, celery and cucumber, and set aside. Crack your eggs into a small bowl and lightly beat with parmesan. Heat oil in a non-stick frypan over medium to high heat. Add eggs, tilting pan to spread mixture around. Cook for a few minutes, pushing mixture in from the edge to allow wet mixture to cook. When just cooked, gently fold through the mayo mixture and season with salt and pepper. Remove from heat. Arrange leaves over the centre of the wrap and top with scrambled egg mixture. Roll it up and serve. Energy:1580.7kj Protein: 14.9g Calories: 377.3cal Fat: 20.6g (Sat: 3.8g) Carbs: 31.1g Fibre: 3.9g Sugar: 3g 2 tbs fresh dill 2 tbs olive oil 1 tsp lemon juice Preheat oven ot 220 C. Line a tray with baking paper and place fish, skin side up, on tray. Sprinkle with rosemary, garlic, chilli, salt and pepper and drizzle with olive oil. Bake for 20 minutes or until fish cooked through. To prepare the salad, place all salad ingredients into a bowl and toss until combined. Serve with baked fish. Energy: kj Protein: 50.5g Calories: 438.9cal Fat: 22.3g (Sat: 7.1g) Carbs: 6g Fibre: 5.2g Sugar: 5.3g Heat a medium frypan over medium heat and toast seeds for a few minutes until golden and set aside. Heat oil in pan, dust cinnamon over sweet potato and saute for a few minutes over medium heat. Add ½ cup water, season with salt & pepper and simmer until potato is tender. Add kale and tomatoes and cook for a minute more. Blend together, dressing ingredients and adjust seasoning.(you may need to add water if too thick). Serve salad topped with avocado and dressing. Energy: kj Protein: 11.5g Calories: 382.1cal Fat: 29.3g (Sat: 6.1g) Carbs: 13.7g Fibre: 8.1g Sugar: 9.1g Energy: kj Protein: 34.5g Calories: 415.2cal Fat: 19g (Sat: 3.7g) Carbs: 21.6g Fibre: 9.8g Sugar: 11.9g 36