Low Carb Mains - Healthy Inspirations

Low Carb Mains

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 tuna salad
Reset: Suits all phases Great Shape: 1 protein, 1 ½ fat, 1 vegetable Serves 6 Ingredients 1 large can tuna[...]
Baked chicken and olives
Great Shape – protein, fat Reset – suits all phases Serves 4 Ingredients 8 free-range chicken thighs or drumsticks 1[...]
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 roast beef
Make a delicious sauce out of the cooking liquid of this amazing roast beef, and delight the family. Serves 8[...]
Basil pesto chicken
Serves 4 Reset: Suits all phases Great Shape: protein, fat, vegetable, dairy Ingredients 2 cups fresh basil leaves (packed into[...]
BBQ beef
Our favourite method of cooking steak, with a delicious marinade to make it just a bit special. Serves 4 Ingredients[...]
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 Rogan Josh
Suits all phases Ingredients 1 Tbsp olive oil 1 brown onion, sliced 1/3 cup Rogan Josh curry paste 600g gravy[...]
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 salad
Fresh beetroot is so different to canned that it’s like a different vegetable. Here it’s combined with feta, onion and[...]
Berries and yoghurt with roasted muesli crumble
This indulgent breakfast doubles up as a dessert, and it’s healthy and filling. Enjoy the crunch of the muesli, creamy[...]
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[...]
Breakfast Hash
Reset: Suits all phases Great Shape: 1 protein, 2 vegetables, 1 dairy Serves 4 Ingredients 6 slices bacon, cut into 2cm[...]
Breakfast pork patties
Suits all phases - Serves 6 Ingredients 3 cloves garlic, minced 2 tsp sage leaves, finely chopped 3 spring onions,[...]
Broccolini and egg salad
Great Shape – vegetable, protein, fat Reset – suits all phases Serves 4 Ingredients 500g broccolini 4 large free-range eggs,[...]
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[...]
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[...]
Char-grilled eggplant with feta and olives
Reset: Suits phases 2, 3 and 4 Great Shape: 1 vegetable, 1 fat, 1 dairy Serves 4 Ingredients 400g eggplant,[...]
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[...]
Chicken and fig salad with croutons
The beautiful colour and texture of fresh figs, along with the gentle bite of white castello cheese, takes this salad[...]
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 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 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[...]
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[...]
Chorizo and spaghetti squash
Reset: Suits all phases Great Shape: protein, vegetable, dairy Serves 4 Ingredients 2 cups cooked spaghetti squash 1/4 cup sliced[...]
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[...]
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[...]
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[...]
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[...]
Cumin-crusted pork
Great Shape – 1 protein, 2 fat, 3 vegetable Reset – suits all phases Serves 6 Ingredients 700g pork Scotch fillet[...]
Devilled avocado eggs
Serves 3 (or 6 as an appetiser) Reset: Suits all phases Great Shape: 1 protein, 2 fat Ingredients 4 -[...]
Felafel
Here’s a delicious vegetarian meal of chick pea patties served with yoghurt sauce and tomatoes. As an appetiser, make small[...]
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[...]
Gourmet Sausage and Vegies
Reset: Suits all phases Great Shape: protein, 4 vegetables, 1 dairy, 1 fat Serves 4 Ingredients 1 large swede, cut[...]
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 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[...]
Ham and vegie souffle
This souffle is very easy to make but will make you look like a super-chef. The combination of ham and[...]
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[...]
Incredible chicken
Who doesn’t want the kids saying “That’s incredible”? The marinade takes a couple of minutes in the morning, then cook[...]
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 and chorizo breakfast
Great Shape – protein, vegetable Reset – suits all phases Serves 2 Ingredients 60 g chorizo, roughly chopped olive oil[...]
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[...]
Korean-style blackberry ribs
The blackberries in this recipe help create a sweet glaze for these ribs – absolutely delicious. Serves 4 Ingredients ¼[...]
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 Kebabs
Serves 4 1 protein | 1 vegetable | 1 fat Ingredients 1/4 cup red wine 1 Tbsp olive oil 1[...]
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 fish
Great Shape – Halve the butter. 1 protein, 2 fat Reset – suits all phases Serves 2 Ingredients ¼ cup (25[...]
Lemon garlic chicken parcels
Suits all phases - Serves 4 Ingredients ⅓ cup extra virgin olive oil ¼ cup freshly squeezed lemon juice 2[...]
Lobster roll
Reset: Suits all phases Great Shape: 1 protein, 2 vegetable, 1 fat Serves 4 Ingredients 2 cups cooked lobster or[...]
Low Carb ‘Gnocchi’
Reset: Suits all phases Great Shape: 1 protein, 1 vegetables, 1 dairy Serves 4 Ingredients 2 cups shredded mozzarella 3 egg[...]
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 Lasagne Meatloaf
Suits all phases - Serves 8 Ingredients 2 Tbsp olive oil, plus more to brush loaf pan (30 ml) 1[...]
Lunch roll-ups
Here’s a great idea for lunch boxes – yours or the kids’ – that takes only minutes longer than sandwiches.[...]
Lynne’s Thai Chicken Salad
Suits all phases - Serves 4 Ingredients Marinade 1/2 cup finely chopped Asian herbs eg. basil, coriander, mint, lime leaf,[...]
Madras chicken salad
Suits all phases - Serves 4 Ingredients 1/3 cup mayonnaise 1/2 tsp Indian curry powder 3/4 tsp salt Freshly ground[...]
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[...]
Mini-meatloaves
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[...]
Pakistani curry
Serves 4 Ingredients 2 – 3 Tbsp coconut oil 1 cup chopped onion 1 clove garlic, minced 500g minced beef 1½[...]
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[...]
Peanut chicken
This curry can be as mild or as spicy as your tastes prefer, and as it makes use of the[...]
Peanut chicken
Serves 4 Ingredients 500g chicken breast or thighs, cut into tender sizes pieces sea salt and pepper 2 Tbsp butter 2[...]
Pecan-crusted pork steaks
Ingredients 2 Tbsp ground flaxseeds ½ tsp sea salt ½ tsp smoked paprika 1 large egg 1 tsp soy-sauce ½[...]
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 and egg custard
Serves 4 Ingredients 1 tsp butter or ghee 1 small shallot, minced 250g minced pork 4 asparagus spears, thinly sliced 2[...]
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,[...]
Portabella sliders
Reset: Suits all phase Great Shape: 1 protein, 1 dairy, 1 fat, 1 vegetable Serves 5 Ingredients 20 baby portabella[...]
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[...]
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[...]
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 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[...]
Robyn’s Turkey and Cauliflower Lettuce Cups
Suits all phases - Serves 4 Ingredients 1 large lime, rind finely grated, juiced 2 Tbsp fish sauce 1 Tbsp[...]
Rosemary and garlic lamb
Great Shape – protein Reset – suits all phases Serves 8-10 Ingredients 1 bunch of fresh rosemary sea salt 1[...]
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 avococo sauce
Suits all phases - Serves 4 Ingredients 4 salmon fillets Sea salt and freshly ground black pepper 1 ripe avocado[...]
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[...]
Satay Chicken Noodle Salad
Suits phase 2 onwards - Serves 4 Ingredients 25g ginger 2 cloves garlic 5g sugar sweetener (optional) 80g soy sauce[...]
Sausage gratin
Reset: Suits all phases Great Shape: protein, vegetable, dairy, fat Serves 6 Ingredients 1 leek, coarsely chopped 1 onion, coarsely chopped[...]
Savoury Mince
Serves 5 1 fat | 1 protein Ingredients 1 Tbsp oil 1 onion, finely chopped 1/4 tsp freshly minced garlic[...]
Scallops in Garlic Broth
Serves 4 ½ protein | 1 vegetable Ingredients 5 cups water 1 large garlic bulb, separated into unpeeled cloves 1[...]
Scrambled eggs with chorizo
We have on good authority that this was served up one Mother’s Day by two charming young men: one aged[...]
Scrambled Tofu with Mushrooms
Serves 4 1 protein | 1 fat | 1 vegetable | 1 grain/starchy carb (optional) Ingredients 20g soy/regular margarine 200g[...]
Sesame cucumber salad with chicken
The divine dressing on this salad can be used with a range of other salad ingredients. In this recipe, it[...]
Sesame Veal Schnitzel
Serves 6 1 protein | 1 fat Ingredients 120g grated parmesan 3 Tbsp sesame seeds ¼ tsp garlic powder ¼[...]
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-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[...]
Smoked Salmon and Cottage Cheese on Rye
1 ½ protein | 1 grain/starchy carb | ½ dairy protein Ingredients 1 slice rye bread 50 g low-fat cottage[...]
Souffle frittata
There’s something special about the way eggs can rise up so well, and this easy frittata with spinach and bacon[...]
Soy-Marinated Chicken
Serves 4 One serve is equal to 1 protein and 1 vegetable. Ingredients 4 chicken breasts (120g each), skin removed[...]
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[...]
Sriracha Beef Lettuce Wraps
Reset: Suits all phases Great Shape: 1 protein, 1 vegetable Serves 4 Ingredients 2 tsp olive oil 500g lean minced[...]
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 Lovers Chilli
Great Shape – 1 protein, 1 vegetable Reset – suits all phases Serves 12 Ingredients 1.25kg steak, cut into 2 cm cubes[...]
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,[...]
Stuffed calamari
Suits all phases - Serves 4 Ingredients 4 large calamari, with tentacles Olive oil 2 cloves garlic, minced 1 onion, finely[...]
Stuffed Capsicum
Serves 6 1 protein | 2 vegetable Ingredients 1 Spray oil 1 small onion, diced 1 clove garlic, crushed 500g[...]
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[...]
Tandoori chicken burgers with cheese and salsa
Serves 6 Ingredients 650g chicken thigh mince 1/2 red onion, finely chopped 1 egg 1 Salt and pepper 2 Tbsp[...]
Tex-Mex casserole
Serves 4 Ingredients 750g minced beef 2 Tbsp butter ½ (400g) can crushed tomatoes 60g pickled jalapeños (or roasted chillies) 250g[...]
Tomato and Fennel Gratin
Suits all phases - Serves 4 Ingredients 4 or 5 small Roma tomatoes 1 large or 2 small fennel bulbs,[...]
Tuna casserole
Suits all phases - Serves 4 Ingredients 450g green beans, sliced 2 Tbsp butter 8 small mushrooms, chopped 1 stalk[...]
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[...]
Warm lamb salad
Suits all phases - Serves 4 Ingredients 1 Tbsp olive oil 1 Tbsp balsamic vinegar 600g lamb backstrap 120g haloumi,[...]
Wedge salad
Reset: Suits phases 2, 3 and 4 Great Shape: 1 protein, 2 vegetable, 2 fat, 1 dairy Serves 4 Ingredients[...]
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[...]