Gluten Free - Healthy Inspirations

Gluten Free

5-spice pork ribs
This is a Chinese-inspired recipe that makes use of the slow cooker. The really quick preparation means you can organise[...]
Apple shallot pork chops
The magical combination of apple and cinnamon perfectly compliments the basic pork chop. It’s divine! Serves 4 Ingredients 1 apple[...]
Artichoke frittata
While not the first entry on most people’s shopping lists, artichoke hearts are a great item to have in the[...]
Asparagus, capsicum and goats cheese frittata
We love a good frittata: they’re easy, healthy and super-tasty. Enjoy this one for any main meal, or slice it[...]
Avocado burgers
These burgers look perfectly normal but pack a surprise – an avocado filling. Enjoy them with your favourite salads. Serves[...]
Avocado mash
We love this versatile way to get some extra healthy fat onto your plate. It’s a dip, a paste, a[...]
Avocado salsa
Dice, chop, squeeze, pour and mix. Salsa is ready. This is amazingly versatile and is a great way to enjoy[...]
Avocado tuna salad
Reset: Suits all phases Great Shape: 1 protein, 1 ½ fat, 1 vegetable Serves 6 Ingredients 1 large can tuna[...]
Bacon Brussels sprouts with brown butter vinaigrette
While they’re not the most popular of vegetables, Brussels sprouts can be really delicious – and this recipe is one[...]
Baked broccoli
Steamed broccoli is great, but when you want a little bit of excitement without much effort, here’s a great way[...]
Baked Chicken Low Carb Fajita Roll-Ups
Serves 3 Reset: Suits all phases Great Shape: protein, fat, vegetable Ingredients Marinade: 2 Tbsp olive oil Juice of half[...]
Baked trout
Here’s a simple and delicious way to cook fish, and you could substitute any white fish for the trout. Serves[...]
Balsamic Chicken Caprese Salad
Serves 4 Reset: Suits all phases Great Shape: protein, fat, vegetable, dairy Ingredients Marinade: 1/4 cup balsamic vinegar 2 Tbsp[...]
Balsamic roast beef
Make a delicious sauce out of the cooking liquid of this amazing roast beef, and delight the family. Serves 8[...]
Banana and prune muffins
Serves 4 Ingredients 2 Tbsp coconut oil 1 ripe banana 100g prunes, chopped 2 eggs 6 scoops Proti Powder Vanilla[...]
Basil pesto chicken
Serves 4 Reset: Suits all phases Great Shape: protein, fat, vegetable, dairy Ingredients 2 cups fresh basil leaves (packed into[...]
BBQ chicken with green sauce
This is simple enough for a weeknight meal, special enough to serve guests, and the dressing is an amazing way[...]
Beef and spinach throw-together
One-pan cooking is great when you’re pushed for time and have to clean up afterwards. This is a tasty variation[...]
Beef and vegetable lasagne
Lasagne is a family favourite, but it’s often a risky choice if you’re concerned about your weight. Here’s a great[...]
Beef Bourguignon
This twist on a classic French dish is one that could just as easily be served at a dinner party[...]
Beef Sirloin with Easy Salsa Verde
Suits all phases - Serves 10 Ingredients 1.5 kg beef sirloin or porterhouse Salt and freshly ground pepper to season[...]
Beef stroganoff
Cheaper cuts of meat are fabulous when cooked properly – long and slow. This recipe is for a traditional favourite[...]
Beef with gorgonzola butter
The gorgonzola in this butter adds a delightful flavour, even for those who are not fans of blue cheese. What[...]
Beetroot and tomato soup
What a glorious colour this soup is, and it provides for a really different start to your meal. Serves 6[...]
Beetroot salad
Fresh beetroot is so different to canned that it’s like a different vegetable. Here it’s combined with feta, onion and[...]
Bliss Balls
Makes 10 Ingredients 1/2 cup raw almonds 10 large pitted dates 1/2 cup choc Proti Powder zest of 1 orange[...]
Bok choy with garlic and ginger
We often see bok choy as a vegie that only goes with Asian food, but there’s no reason not to[...]
Braised chicken and onion
If you need to feed a large number, or if you just want left-overs for another meal or two, this[...]
Braised chicken with pumpkin, sage and walnuts
This one-pot dish is a great way to serve chicken breast with vegies. It tastes good, is filling, and comes[...]
Braised red cabbage
The humble cabbage takes on an amazing taste, courtesy of the apple and sherry vinegar, and still provides all the[...]
Breakfast pork patties
Suits all phases - Serves 6 Ingredients 3 cloves garlic, minced 2 tsp sage leaves, finely chopped 3 spring onions,[...]
Broad bean sauce
This is just too easy: throw everything in the food processor or blender, and serve on chicken or fish. Makes[...]
Broccoli soup with pine nuts
Suits all phases - Serves 6 Ingredients 1 Tbsp olive oil 1 brown onion, finely chopped 2 cloves garlic, crushed[...]
Burrito stacks
Great Shape – protein, vegetable, carbohydrate Reset – suits phase 4 (delete bean mixture for other phases) Serves 4 Ingredients[...]
Butter chicken
Everyone’s favourite Indian food has a lot of ingredients, but they’re mostly spices to give depth of flavour so don’t[...]
Cajun Lamb
Cajun spices have a unique flavour that’s sure to please. Serve with a fresh garden salad and wait for the[...]
Calamari In Fresh Tomato Sauce
This actually takes less time to prepare and cook than it does to make a salad, making it an excellent[...]
Caprese chicken
Reset: Suits all phases Great Shape: 1 protein, 1 vegetable, 1 fat, 1 dairy Serves 6 Ingredients ½ Tbsp butter[...]
Capsicum, kale and feta frittata
How versatile is frittata? Not only will you get a boost of super-foods in eggs and kale, but you can[...]
Caribbean barbequed pork steaks
Set aside two minutes in the morning to marinate the pork, then in less than 10 minutes that evening you’ll[...]
Carrot and Watercress Soup
This delightful soup is thickened with chick peas, so you get a little protein with your vegies. Serves 3 Ingredients[...]
Cauliflower coconut stew
Suits all phases - Serves 4 Ingredients 2 Tbsp coconut oil 1 tsp cumin seeds 1 medium onion, finely chopped[...]
Cauliflower pizza base
Watching your weight doesn’t mean you have to miss out on some family favourites, especially when they’re as healthy and[...]
Cauliflower tabbouleh
Suits all phases - Serves 4 Ingredients 1 kg cauliflower 1 cup chopped cucumber 6-8 cherry tomatoes, quartered 1 bunch[...]
Celery and almond salad
Suits all phases - Serves 4 Ingredients 1 bunch (12-15 stalks) celery, plus leaves 1 cup sliced or slivered almonds[...]
Cheeseburger Casserole
Great Shape – 1 protein, 1 dairy, 1 fat, 1 vegetable Reset – suits all phases Serves 16 Ingredients 1 kg ground[...]
Cheesy vegetable bake
Suits all phases - Serves 6 Ingredients 1 whole spaghetti squash 2 Tbsp olive oil 2 cloves garlic, minced 1[...]
Chia breakfast pudding
Suits all phases - Serves 4 Ingredients 1 (400g) can coconut milk 70ml cold water 1 tsp vanilla extract ½[...]
Chicken and sun-dried tomato coleslaw
This is such a simple and filling meal; quick to prepare and of course it’s amazingly healthy, too. Serves 4[...]
Chicken Caesar Salad
Suits phase 2 onwards - Serves 4 Ingredients 1 large head of romaine lettuce, roughly torn 400g diced, cooked, skinless[...]
Chicken enchiladas
Healthy eating doesn’t mean boring. Use a basic omelette to contain the delicious fillings of this Mexican favourite. Serves 2[...]
Chicken Florentine
Pan-fried chicken served with garlic-flavoured spinach – it even looks healthy! Serves 4 Ingredients ¼ tsp pepper 500g chicken breasts[...]
Chicken in creamy spring onions sauce
Serves 4 Ingredients 2 Tbsp butter 4 skinless chicken breasts 1 spring onion, chopped 230g sour cream 1/2 tsp (or to[...]
Chicken larb kai
The fresh and spicy flavours in this recipe are divine, and with most of the ingredients being herbs and spices[...]
Chicken liver pate
This is such a decadent way to get organ meat into your diet – use it with small squares of[...]
Chicken marsala
This delicious recipe uses your choice of marsala, red wine or chicken stock, with each giving a different flavour. Go[...]
Chicken Noodle Soup
Serves 6 Reset: Suits phases 2, 3 and 4 Great Shape: 1/2 protein, 1 fat, 4 vegetables Ingredients 2 Tbsp[...]
Chicken piccata
Capers pack a surprising punch, and here they combine with lemon and garlic to make a memorable chicken dish. Serves[...]
Chicken puttanesca
Reset: Suits all phases Great Shape: 1 protein, 3 vegetable Serves 4 Ingredients salt and pepper to season the chicken[...]
Chicken salad
This is a great all-in-one meal, perfect for lunch. If you have to make it ahead of time, keep the[...]
Chicken soup
Everyone’s favourite in the cooler weather or if you’re feeling under the weather, chicken soup is good for nutrition and[...]
Chicken stew
Suits all phases - Serves 6 Ingredients 1 Tbsp olive oil 1 red onion, diced 4 cloves garlic, minced 4[...]
Chicken stir fry wraps
Suits all phases - Serves 4 to 6 Ingredients 1 Tbsp coconut oil 1 kg skinless chicken thigh fillets, cut[...]
Chicken stuffed with ricotta, sundried tomato and bacon
The bacon and sun-dried tomatoes add a great flavour to the milder ricotta and silver beet, and the kids love[...]
Chicken thighs alla putanesca
The olives and capers add a slightly salty flavour to the tomatoes in this delicious Italian meal. Serves 4 Ingredients[...]
Chicken with apple and bacon
The sweetness of the apple and saltiness of the bacon contrast beautifully in this chicken dish. Serve with your choice[...]
Chicken with artichoke hearts
Artichoke hearts are an unusual but delicious vegetable to serve with chicken and mushrooms, with the tomato and herbs tying[...]
Chicken with coconut curry coating
This delicious recipe provides a healthy alternative to breadcrumbs. If your kids don’t like curry, leave it out – the[...]
Chicken with Mushrooms in a Balsamic Sauce
Suits all phases - Serves 4 Ingredients 1 Tbsp olive oil 800g chicken breasts 2 tsp garlic, finely chopped 1[...]
Choc orange, cinnamon and turmeric bliss balls
Makes 18 Ingredients 1 cup almond meal 1 cup Shaken Jamaican protein powder 10 dried dates pinch salt zest one[...]
Choc-orange protein balls with goji berries and pumpkin seeds
Makes 15 Ingredients 2 cups almond meal 4 scoops Shaken Jamaican Choc-orange protein powder 1/2 cup desiccated coconut 1 cup coconut[...]
Choc-orange with prunes and walnuts protein balls
Makes 8 Ingredients 2½ Tbsp coconut oil 5 prunes, finely diced ¼ cup almond meal 6 scoops Shaken Jamaican 2 ½ Tbsp[...]
Chopped bok choy and steak salad with olive dressing
Olive lovers rejoice! This amazing dressing is super-easy in a blender, but turns boring old steak and salad into a[...]
Cinnamon curry steak
A slow cooker makes meal preparation so simple, and the steak is beautifully tender. Serve this with steamed vegies of[...]
Cinnamon garlic chicken legs
This really tasty recipe will be a hit with the kids: the cinnamon adds a sweetness that they love. Serves[...]
Citrus herb veal
Lemon juice and fresh rosemary turn this plain ‘meat and veg’ meal into a taste sensation. Plan ahead to allow[...]
Citrus vinaigrette
Suits all phases - Makes 2 cups Ingredients ½ cup minced shallots 2 tsp finely grated orange zest 2 tsp[...]
Coconut chicken
Here’s an amazing alternative to boring old breadcrumbs: crunchy, zesty coconut coating. Cut the chicken into smaller pieces and serve[...]
Coconut fish soup
Suits all phases - Serves 4 Ingredients 750g white fish, cut into 5cm pieces ½ tsp salt Juice from 2[...]
Coconut lemon protein balls
Makes 6 Ingredients 2 Tbsp coconut oil zest and juice of 1 lemon 1/4 cup shredded coconut 6 scoops vanilla[...]
Coconut prawns
Coconut and prawns are just meant to go together, and here the coconut forms a crispy crust to compliment the[...]
Coriander lime pork wraps
This fresh Vietnamese-inspired meal is quick and easy, and the lettuce leaf wraps even make it look healthy. If you’re[...]
Creamy basil mayo
Most commercial mayonnaise has added sugar: here’s a really simple healthy homemade version that’s great added to salads, roll-ups and[...]
Creamy mushrooms
This could be a side dish or a topping for steak, but however you use it it’s fabulous. You could[...]
Crunchy chicken
Who doesn’t love roasted chicken with a delicious crunchy coating? Here you’ll use almond meal and it’s oven-baked, not deep-fried.[...]
Cuban shredded beef
Shredded beef is amazing: eat it with steamed vegies, or add it to a baked potato or soup or into[...]
Cucumber and salmon appetisers
Here’s a fresh appetiser that goes down a treat. Why just use cucumber, though? Use the filling in mushrooms or[...]
Cumin-crusted pork
Great Shape – 1 protein, 2 fat, 3 vegetable Reset – suits all phases Serves 6 Ingredients 700g pork Scotch fillet[...]
Curried broccoli soup
Many people throw away the stems of the broccoli, but there’s no reason to. Here’s a great soup that uses[...]
Devilled avocado eggs
Serves 3 (or 6 as an appetiser) Reset: Suits all phases Great Shape: 1 protein, 2 fat Ingredients 4 -[...]
Here’s a delicious vegetarian meal of chick pea patties served with yoghurt sauce and tomatoes. As an appetiser, make small[...]
Fennel and herb salad with watercress
Reset: Suits all phases Great Shape: 2 vegetable, 1 fat Serves 4 Ingredients 1 large fennel bulb, trimmed, fronds reserved[...]
Fish fingers
This amazing recipe with instantly become a family favourite. Kids love fish fingers, and here’s a healthy, tasty version to[...]
Fish with macadamia salsa
While it sounds exotic, the macadamia salsa is very simple to make: and beautifully compliments the mild-tasting fish. Serves 4[...]
Fish with roasted vegetables
Fish with lemon and feta, alongside delicious roasted vegetables, makes for a delightful meal. Serves 4 Ingredients 500g Brussels sprouts[...]
Flounder fillet with dill vegetables
Dill and fish are a wonderful match, and combining the fish with a little carrot and tomato is very simple[...]
Fried (cauliflower) ‘rice’
Cauliflower rice is an amazing addition to your culinary ideas: use it to replace rice with Asian curries and stir-fried,[...]
Fried ‘rice’
Suits all phases - Serves 4 Ingredients 3 rashers bacon, diced 1 medium cauliflower head, cut into uniform pieces 2[...]
Garlic Roasted Salmon
Four ingredients and less than 10 minutes in the oven – fish has never been easier. Serve with steamed vegies[...]
Glazed balsamic chicken
This beautiful glazed chicken is a special occasion meal, as the glaze contains about a teaspoon of sugar per serve[...]
Greek fish
Everyone knows how healthy the Mediterranean diet is, so here’s an idea that’s healthy, tasty, and is an excellent way[...]
Greek salad
This traditional Greek salad is excellent with lamb and is super-easy to make. Serves 6 Ingredients 6 tomatoes, cut into[...]
Greek salad with lamb
Here’s a twist on a traditional Greek salad, and it’s turned into a complete meal with the addition of the[...]
Greek-style slow-roasted beef
Beef that tastes great, is falling apart, and is smothered with the reduced cooking liquid – what could be better?[...]
Green bean, rocket, tomato and olive salad
The green beans are raw and give this salad a delightful crunch and flavour. Serves 6 Ingredients 300g green beans[...]
Green eggs
It sounds like a Dr Seuss recipe, but this one is full of amazing ingredients to keep you feeling full[...]
Green eggs and ham
Reset: Suits all phases Great Shape: 1 protein, 2 vegetable, 1 fat Serves 4 Ingredients 2 Tbsp butter 100g button[...]
Grilled calamari with roasted capsicum
Here’s a healthy alternative to salt and pepper calamari – and it’s much healthier. Enjoy as a main with a[...]
Grilled green chicken
Sounds like a Dr Seuss story, but tastes more like a 5-star chef meal. Serves 12 Ingredients 1 medium onion[...]
Grilled rosemary swordfish
The rosemary in this recipe needs a strongly flavoured fish, so swordfish is perfect. Tuna steaks would also work really[...]
Grilled steak with herb and peppercorn sauce
This herb sauce is a mix of cumin, peppercorns, parsley, mint, chives and coriander, and is blended together to create[...]
Grilled tuna with California salsa
Tuna steaks are so different from canned tuna, that it’s like a different fish. This delicious salsa goes perfectly with[...]
Guacamole-stuffed burgers
The guacamole is hidden inside these burgers, so comes as a real surprise when you cut into the burger. Serves[...]
Healthy wrap
Here’s an excellent idea for lunch boxes or just at home. You can vary the recipe as much as you[...]
Herb and avocado omelette
Suits all phases - Serves 1 Ingredients 1 tsp butter 2 large eggs 2 tsp water 1 Tbsp chopped parsley[...]
Herbed lentil salad
Lentils are a good source of protein and carb: this salad can be used as a main meal or a[...]
Hidden vegetable meatloaf
Many families need to find inventive ways to get kids eating vegies, and this is a great way that’s healthy[...]
Homemade pork breakfast sausage
This is sausage in the American sense of the word, and the bonus is that you don’t need to stuff[...]
Horseradish scramble with bacon and mushroom
Here’s a really easy twist on traditional bacon and eggs. The horseradish gives the dish a gentle bite and the[...]
Hungarian mushroom soup
The spices and sour cream turn this simple soup into something special. Serves 6 Ingredients 4 Tbsp butter 2 cups[...]
Irena’s Thai Fish Cakes
Great Shape – protein Reset – suits all phases Serves 10 Ingredients 1kg barramundi 1 - 5 Tbsp red curry[...]
Italian chicken and beef saute
This delicious Italian-style meal with both chicken and beef, so why not keep it in mind for BBQ left-overs or[...]
Kale salad with spicy peanut dressing
Suits phase 2 onwards - Serves 4 Ingredients 1 bunch green kale 1 bunch purple kale 3 capsicums, finely sliced[...]
Kangaroo hot-pot
Kangaroo is still a bit scary for some, but it’s very lean, full of nutrients, and tastes great. If you’re[...]
Kingfish with zucchini salad
Fish with lime and coriander is such a summer delight, and the baby zucchini salad makes it perfect. Serves 4[...]
Korean ribs
Set aside 10 minutes in the morning to get these delicious ribs ready, and let the slow cooker do all[...]
Lamb & bacon meatballs
Serves 4-6 Ingredients 6 bacon eyes, finely diced 1 white onion, finely chopped 1 Tbsp olive oil 1 tsp dried[...]
Lamb chops with tomato and olives
Suits all phases - Serves 4 Ingredients 1 Tbsp olive oil 4 thick lamb loin chops 1 tsp paprika salt[...]
Lamb kofta with lemon
Suits all phases - Serves 4 Ingredients 500g lamb mince 1 brown onion, peeled, coarsely grated 1 tsp ground cinnamon[...]
Lamb Osso Bucco
Serves 4-6 Ingredients 1.5 kg cross cut lamb shanks 1 Salt and pepper to taste 2 Tbsp butter 1 carrot,[...]
Lamb souvlaki
This is a healthy home-made version of a take-away favourite, suitable for any meal including kids’ lunchboxes. Serves 5 Ingredients[...]
Lamb, basil and garlic roll-up
For such a simple recipe, this has spectacular results – in both taste and appearance. Why not double the recipe[...]
Lamb, Mint and Chilli Stir-fry
Serves 4 1 protein | 1 vegetable Ingredients 1 Tbsp oil 1 large onion, chopped 500g lamb backstrap, sliced thinly[...]
Lemon and thyme chicken
Fresh thyme adds an amazing flavour to this lemony chicken, which just takes advantage of some basic staples of the[...]
Lemon basil prawns
Here’s a really zesty BBQ or oven-baked option for you to serve as finger food, a meal, or even to[...]
Lemon garlic chicken parcels
Suits all phases - Serves 4 Ingredients ⅓ cup extra virgin olive oil ¼ cup freshly squeezed lemon juice 2[...]
Low Carb Beef Tacos
Suits all phases - Serves 6 Ingredients 1 onion, diced 1 red capsicum, diced 1 green capsicum, diced olive oil[...]
Low carb Naan bread
Suits phase 2 onwards - Serves 4 Ingredients ¾ cup coconut flour 2 Tbsp psyllium husk ½ tsp baking powder[...]
Low-carb bread
This is absolutely delicious, though it’s probably a treat rather than an everyday food. The seeds and coconut give it[...]
LSA wrap
Ingredients 1 egg 2 ½ Tbsp ground LSA 2 Tbsp water ½ tsp baking powder 1 Cracked pepper for taste[...]
Lunch roll-ups
Here’s a great idea for lunch boxes – yours or the kids’ – that takes only minutes longer than sandwiches.[...]
Makes about 3/4 cup Ingredients 1 egg 1/4 tsp salt 1/2 tsp dry mustard 2 Tbsp lemon juice 1/2 cup[...]
Mediterranean turkey burgers
Serves 5 Ingredients 450g minced turkey 30g feta, crumbled 4 Tbsp finely chopped black olives ½ tsp salt ½ tsp[...]
Mexican Chilli
Serves 4 1 protein | 1 vegetable Ingredients 1 cooking oil spray 1 onion, diced ½ red capsicum, diced ¼[...]
Great Shape – 1 protein, 2 vegetable Reset – Suits phases 2, 3 and 4 Serves 10 Ingredients 1kg minced beef 1[...]
Moroccan chicken skewers
While it only takes a few minutes to prepare, you’ll need to plan ahead so you give the chicken time[...]
Moroccan steak with grilled lemon
Suits all phases - Serves 4 Ingredients 2 Tbsp ground cinnamon 2 Tbsp paprika 1 Tbsp garlic powder ¼ tsp[...]
Moroccan Vegetables with Chick peas
Serves 4 1 protein | 3 vegetables | 1 fat Ingredients 1 Tbsp olive oil 1 large onion, chopped 4[...]
Mushroom and bacon ‘risotto’
It’s quite amazing how the cauliflower rice can fool the family – they see the rice and don’t question it![...]
Mushroom-stuffed trout
Suits all phases - Serves 4 Ingredients 2 Tbsp olive oil 1 onion, finely chopped 1 clove garlic, crushed 300g[...]
Nut and vegie loaf
Suits phase 2 onwards - Serves 6 Ingredients 250g unsalted mixed nuts 3 Tbsp olive oil 1 red onion, finely[...]
Oven-roasted garlic cabbage
So many people turn up their noses at the humble, super-healthy cabbage, but some simple tricks make it absolutely delicious.[...]
Paprika prawns and beans
The paprika and vinegar add a vibrant taste to the prawns in this recipe, and the contrast of green in[...]
Paterson Pork
Serves 2 1 protein | 1 fat | 1 dairy protein Lyn D – Maitland Ingredients 2 (125g) pork fillets[...]
Philly cheesesteak casserole
Great Shape – 1 protein, 1 dairy, 1 fat, 1 vegetable Reset – suits all phases Serves 6 Ingredients 2 Tbsp coconut[...]
Pineapple BBQ Kebabs
Serves 4 1 protein | ½ fruit carb | 1 fat Ingredients 4 x 200gm chicken breast fillets, cut into 2cm cubes[...]
Pork schnitzel
Serves 4 Ingredients 4 pork schnitzels 1 cup almond meal 1 Tbsp dried sage salt and pepper to taste 1 -2[...]
Pork with leek and apple
Old-fashioned pork with apple sauce gets a modern update. Why not double up the recipe and freeze half for another[...]
Pork with plums
There’s something about pork that lends itself to being cooked with fruit. In this recipe we’ve got plums instead of[...]
Pork with tomatoes and pine nuts
Great Shape – 1 protein, 1 fat, 1 vegetable Reset – suits all phases Serves 6 Ingredients 1 Tbsp olive oil,[...]
Prawns with chilli and oregano
These delicious prawns can be used as an entree with a small salad or as a larger main meal with[...]
Pulled pork
Suits all phases - Serves 10 Ingredients 2 large red onions, cut in thin wedges 1 head of garlic, cloves[...]
Radicchio salad with mesculin and apples
This simple green salad takes advantage of the special combination of apple and walnuts. Add a little blue cheese if[...]
Raspberry butter sauce with crispy salmon and salad
The raspberries in this sauce make the easy-to-cook salmon a really special dish. Toss the salad greens in the sauce[...]
Red coleslaw with carrot-ginger dressing
Serves 4-8 Ingredients ½ red cabbage, finely sliced 1 carrot, julienned handful coriander, roughly chopped 2 spring onions, thinly sliced ½[...]
Ricotta and lemon thyme stuffed chicken
This chicken is stuffed with a deliciously creamy and tangy filling, which looks special but is deceptively easy. Serves 4[...]
Roast turkey with avocado cream
Suits all phases - Serves 4 Ingredients 1 avocado, peeled and pitted juice of a large lemon 3 Tbsp olive oil[...]
Roasted garlic and tahini dip
Suits all phases Ingredients 2 garlic cloves, finely sliced 1 shallot, finely sliced ½ cup extra-virgin olive oil 1½ cups[...]
Roasted garlic cauliflower
The parmesan and garlic make this low-carb cauliflower dish reminiscent of the scalloped potatoes we all loved as kids. Serves[...]
Roasted salmon and vegetables
Great Shape – protein, fat, vegetable Reset – suits phases 2, 3 and 4 Serves 4 Ingredients 200g green beans,[...]
Roasted tomatoes with porterhouse steak
The flavour of these slow-roasted tomatoes is exquisite, and you don’t need chef-skills to achieve it. Make extra tomatoes to[...]
Rocket and strawberry salad
At any BBQ, the person who cooks the meat gets all the credit, but we all know it’s the salads[...]
Rosemary and pear patties
Suits phase 2 and above - Serves 4 Ingredients 500g minced pork 1 ripe pear, peeled, cored and grated 2[...]
Salmon and Tomato
Suits all phases - Serves 4 Ingredients 4 fresh salmon fillets, skin on 6 medium sized tomatoes, finely chopped 1[...]
Salmon Florentine
This is a great way to eat salmon – the flavour of the sun-dried tomatoes complements the salmon and spinach[...]
Salmon salad wraps
Suits all phases - Serves 4 Ingredients 1 tsp salt, divided juice of 1 lemon 2 x 250g boneless, skinless[...]
Salmon with citrus and thyme
Suits all phases - Serves 8 Ingredients 1 kg piece skinless salmon fillet 1 Tbsp olive oil salt and pepper[...]
Satay chicken curry
This delicious satay sauce is a must for lovers of Asian foods. Add extra vegies to the recipe to make[...]
A traditional sauerkraut is just fermented cabbage, and is a good source of probiotics for good gut health. It’s surprisingly[...]
Scallops in Garlic Broth
Serves 4 ½ protein | 1 vegetable Ingredients 5 cups water 1 large garlic bulb, separated into unpeeled cloves 1[...]
Sesame cucumber salad
Suits phase 2 and above - Serves 4 Ingredients 2 large cucumbers 2 medium purple or orange carrots ¼ cup[...]
Sesame Veal Schnitzel
Serves 6 1 protein | 1 fat Ingredients 120g grated parmesan 3 Tbsp sesame seeds ¼ tsp garlic powder ¼[...]
Silver beet and coconut soup
Serves 4 Ingredients 2 bunches silver beet 25g butter 1 brown onion, chopped 2 garlic cloves, crushed 2 cups gluten-free vegetable stock[...]
Simple bolognaise sauce
This would be a favourite for most families, even without the pasta. Sneak in some extra vegies, grated if needed,[...]
Simple egg souffle
There’s nothing like a souffle to impress, and you don’t have to let anyone know that it was too easy[...]
Simple Pork Stew
Great Shape – 1 protein, 1 fat, 1 vegetable Reset – suits all phases Serves 8 Ingredients 2 Tbsp olive oil[...]
Sizzling Lamb Burgers with mint yoghurt
Suits all phases - Serves 4 Ingredients 500g lamb mince 1 onion, finely chopped 4 cloves garlic, finely chopped, divided[...]
Sizzling Summer Pork
Serves 4 1 protein | 2 vegetable | 1 fat Ingredients 500g pork, sliced into strips 2 cups sliced mushrooms[...]
Slow roasted tomato soup
Ingredients ½ red onion 3 cloves garlic, chopped 2 tsp dried Italian herbs 1 tsp fennel seeds 1 Pinch chilli[...]
Slow-cooked lamb
1 protein | 1 fat Ingredients 1 leg of lamb, boned 3 Tbsp olive oil 3 cloves garlic, sliced 1[...]
Slow-cooked lamb chops
Here’s a delicious, 3 minute meal that you can prepare at lunch-time and eat for dinner, or why not cook[...]
Slow-cooked pork roast
Serves 4 Ingredients 1.5kg boneless pork loin roast 2 Tbsp coconut oil 5 cloves garlic, minced 1 onion, thinly sliced[...]
Slow-cooker breakfast pie
Ingredients Coconut oil 8 eggs, whisked ½ butternut pumpkin, grated 500g minced pork 1 brown onion, diced 1 Tbsp garlic[...]
Slow-roasted Fish with Gremolata and Tomatoes
Great Shape – protein, vegetable, fat Reset – suits all phases Serves 4 Ingredients 1 small bunch flat-leaf parsley, leaves[...]
Souffle frittata
There’s something special about the way eggs can rise up so well, and this easy frittata with spinach and bacon[...]
Spanish chicken
Serves 4 1 protein, 1 fat Ingredients 4 whole chicken legs 60ml light olive oil 2 cloves garlic 1 lemon,[...]
Spanish chicken 2
Serves 4 Reset: Suits all phases Great Shape: protein, 2 fat, 4 vegetables Ingredients 4 garlic cloves, minced 4 tsp[...]
Spicy buffalo chicken
Buffalo wings are an American favourite, and this recipe is super-tasty as well as healthy. And as a young friend[...]
Spicy sweet pork
Sweet and sticky recipes like this usually contain a lot of sugar: the addition of just a small amount of[...]
Spinach and strawberry salad
This modern combination of ingredients is an absolute delight, with a strawberry-flavoured dressing as well as strawberry slices through the[...]
Spinach Surrender
Suits all phases - Serves 4 Ingredients 4 eggs 75g grated cheddar cheese 2 slices of ham, cut into small[...]
Spring salad
Here’s a beautiful green salad with the freshness of lemon and surprise of sesame and poppy seeds, along with the[...]
Sprout salad
The combination of crunchy vegetables and amazing herbs and spices is destined to make this salad an all-time favourite. Serves[...]
Steak and greens
Ingredients 2 Tbsp coconut oil 500g beef round steak, about 1 cm thick 1 medium onion, sliced 1 medium green[...]
Steak and kidney stew
With growing emphasis on the nutritional benefits of organ meats, here is a great way to serve it up in[...]
Steak roll-ups
Suits phase 2 onwards - Serves 8 Ingredients 1 kg flank or skirt steak 2 cloves garlic, finely chopped 1[...]
Steak with caramelised onion and mushroom jus
Serves 4 Ingredients 2 Tbsp olive oil 4 small Scotch fillet steaks 1 red onion, sliced 8 button mushrooms, sliced[...]
Steak with Warm Tomato Salsa
Serves 2 1 protein | 1 vegetable Ingredients 2 x 125g fillet steaks 3 large plum tomatoes 2 spring onions,[...]
Stewed Okra with Tomatoes and Coriander
Serves 4-6 2 vegetables Ingredients 400g can chopped tomatoes with onion and garlic generous pinch of cinnamon generous pinch of[...]
Stuffed calamari
Suits all phases - Serves 4 Ingredients 4 large calamari, with tentacles Olive oil 2 cloves garlic, minced 1 onion, finely[...]
Swede and Haloumi fritters
Serves 4 Ingredients 500g swede, peeled and grated 250g haloumi cheese, grated 4 eggs 3 Tbsp coconut flour 1/8 tsp turmeric[...]
Tomato and Fennel Gratin
Suits all phases - Serves 4 Ingredients 4 or 5 small Roma tomatoes 1 large or 2 small fennel bulbs,[...]
Tomato salsa
This versatile salsa can be used as a dip or sauce, warm or cold, and with any protein or vegetable[...]
Tomato Soup
Reset: Suits all phases Great Shape: 1 vegetable, 1/4 dairy, 1 fat Serves 4 Ingredients 1 Tbsp coconut oil ½ onion,[...]
Tuna Dip
Serves 4 ½ protein | ½ fat ~ Julia A Ingredients 1 (180g) can tuna in oil, drained ½ small[...]
Tuna Mornay
Serves 4 Ingredients 1 (300g) can tuna in springwater, drained 1 red onion, finely chopped 1 Tbsp flat-leaf parsley 1[...]
Turkish baked prawns
Great Shape – protein, vegetable, dairy Reset – suits all phases Serves 4 Ingredients ½ punnet cherry tomatoes 1 green[...]
Turmeric lamb chops
Serves 4 Ingredients 2 Tbsp olive oil 2 cloves crushed garlic big handful basil, chopped 1 small red chilli (or[...]
Vanilla, passionfruit and raspberry desserts
Serves 4 Ingredients 200ml water 1/2 cup Greek yoghurt 6 scoops Proti vanilla 4 passionfruit 1 cup frozen raspberries Method[...]
Warm lamb salad
Suits all phases - Serves 4 Ingredients 1 Tbsp olive oil 1 Tbsp balsamic vinegar 600g lamb backstrap 120g haloumi,[...]
Zucchini and parmesan fritters
Ingredients 2 medium-sized zucchini, grated 2 spring onions, finely slices 2 large eggs, lightly beaten 2 Tbsp grated parmesan 1[...]
Zucchini Noodles
Ingredients 3 medium zucchini 2 Tbsp olive oil 1 Tbsp black pepper Method With a good vegetable peeler create long[...]