TROPICAL MANGO OVERNIGHT OATS
(one serving)
TIME: 5 MIN 

40G OATS
1 TSP CHIA SEEDS
1 TSP FLAX SEEDS
120ML COCONUT MILK
1 SCOOP PROTEIN POWDER
CINNAMON
½ MANGO
1 TBSP COCONUT FLAKES
1 TBSP COCONUT YOGHURT 

Place oats, chia seeds, flax seeds, protein powder, cinnamon and coconut milk into a bowl and mix until combined. Add 50 - 100ML if the mixture is to think. Cover the bowl and place in the refrigerator for at least 2 hours or overnight.

Top the oatmeal with sliced mango some coconut flakes and 1 TBSP coconut yoghurt.

Calories 480 | Protein 32 | Fat 22 | Carbs 30 | Fiber 6

HEALTHY ZUCCHINI FRITTERS
(one serving*)
TIME: 25 MIN 

1 ZUCCHINI
1 SPRING ONION
1 EGG
30G CHICKPEA FLOWER
OLIVE OIL
PEPPER & SALT
COCONUT YOGHURT 

Shred the zucchini and place in a colander over the sink. Add salt and gently toss to combine; let sit for 10 minutes. Wring all of the excess liquid out of the zucchini with your hands.

Add chickpea flower, egg, sliced spring onion salt & pepper to the zucchini, stirring until the mixture is combined.

Add olive oil to a large non-stick skillet over medium heat. Scoop tablespoons of batter for each fritter, flattening with a spatula, and cook until the underside is nicely golden brown, about 2 - 4 minutes. Flip and cook on the other side, about 2 minutes longer.

Serve the zucchini fritters topped with coconut yoghurt and sliced spring onion.

* You can double up the portion so you already have your breakfast for Saturday prepared).

Calories 269 | Protein 17 | Fat 9 | Carbs 25 | Fiber 5

LUNCH & DINNER RECIPES

SHAKSHUKA
(one serving)
TIME: 20 MIN 

OLIVE OIL
1 ONION
1 BELL PEPPER
2 EGGS
1 CAN DICED TOMATOES
1 GARLIC
1 TSP CUMIN
1 TSP PAPRIKA POWDER
SALT & PEPPER
¼ AVOCADO
PARSLEY 

Heat olive oil in a pan on medium heat. Add the chopped onion and bell pepper and cook for 5 minutes. Add garlic and spices and cook 1 minute.

Pour the diced tomatoes into the pan and season with salt and pepper.

Use a spoon to make small wells in the sauce and crack the eggs into each well. Cover the pan and cook for 5 – 8 minutes, or until the eggs are done to your liking.

Garnish with chopped parsley and serve with some slices of avocado.

Calories 446 | Protein 15 | Fat 25 | Carbs 10 | Fiber 6

TOFU SPINACH SALAD WITH ALMOND BUTTER DRESSING
(save one portion for your lunch tomorrow)
TIME: 20 MIN 

1 BLOCK TOFU
1 CARROT
1 RED BELL PEPPER
½ BROCCOLI
1 SPRING ONION
4 HANDFULS SPINACH
1 LEMON
2 TBSP ALMOND BUTTER
4 TBSP COCONUT MILK
1 TBSP SOY SAUCE
OPTIONAL: HOT SAUCE AND MAPLE SYRUP

Heat oil in a non-stick pan over medium high heat. Cut the tofu into cubes and add to the pan. Generously sprinkle with garlic powder and a pinch of salt. ‘Dry fry’ for about 10 minutes, shaking the pan often, until the tofu is browned and crispy.

Meanwhile, steam or cook broccoli for 5 – 7 minutes.

Place spinach in a bowl. Top spinach with steamed broccoli, grated carrot, julienned red bell pepper and spring onion.

Once the tofu is ready, add it to the salad. Top the salad with a generous amount of coconut almond butter dressing.

Calories 305 | Protein 21 | Fat 14 | Carbs 16 | Fiber 5

LENTIL BROCCOLI TRAY BAKE WITH CREAMY TAHINI DRESSING
(save one portion for your lunch tomorrow)
TIME: 35 MIN 

1 BROCCOLI
1 SWEET POTATO
1 RED BELL PEPPER
1 RED ONION
1 GARLIC
1 TSP PAPRIKA POWDER
1 CAN GREEN LENTILS
2 HANDSFUL SPINACH
2 TBSP OLIVE OIL
4 RADISH
2 TBSP TAHINI
½ AVOCADO
1 LEMON 

Preheat oven to 200C. Line a large baking tray with baking paper.

Combine oil, garlic and paprika powder in a large bowl. Add sweet potato, broccoli, onion, bell pepper and lentils. Season with salt & pepper. Toss to combine. Place on baking tray and bake for 25 minutes or until the vegetables are tender. Cool for 5 minutes.

Meanwhile, whisk tahini, lemon juice, add some water until smooth. Season with salt & pepper.

Place 1 handful of spinach into a bowl, add lentil mixture. Top with some sliced radish and avocado. Drizzle with tahini dressing.

Calories 470 | Protein 21 | Fat 17 | Carbs 40 | Fiber 13

QUINOA TEMPEH SALAD
(save one portion for your lunch tomorrow)
TIME: 25 MIN

100G QUINOA
200G TEMPEH
100G SUGAR SNAPS
½ BROCCOLI
1 ONION
½ AVOCADO
1 LEMON JUICE
3 TBSP SOY SAUCE
1 TSP SRIRACHA SAUCE
2 TBSP SESAME OIL 

Cook quinoa according to package instructions.

Cut the tempeh and add half of the marinade/dressing to the tempeh to marinate. You use the other half later.

Meanwhile, chop onion and cut the broccoli in to bite size pieces. Heat oil in large skillet over medium high heat and fry the onion for a couple minutes. Add broccoli and fry for another few minutes, then add the sugar snaps and fry until everything is crisp-tender.

Heat olive oil over medium-high heat in a nonstick skillet. Add marinated tempeh to the skillet and cook 5 – 10 minutes until browned and heated through.

When everything is ready, add quinoa to a bowl together with the veggies and the tempeh. Serve with some mashed avocado and sprinkle with the left-over dressing and some lemon juice.

Calories 550 | Protein 32 | Fat 23 | Carbs 50 | Fiber 11

CAULIFLOWER RICE BURRITO BOWL
(save one portion for your lunch tomorrow)
(20 MIN) 

1 RED BELL PEPPER
1 GREEN BELL PEPPER
1 CAN BLACK BEANS
CAULIFLOWER RICE
200G CHERRY TOMATOES
½ AVOCADO
2 ONION
1 GARLIC
2 TBSP FAJITA SPICES 

In a large skillet, heat olive oil. Add 1 onion, bell peppers and fajita spices and sauté for 10 minutes, stirring occasionally until onions and peppers are soft and tender.

Meanwhile, heat a large pan over medium heat. Add oil, garlic, onion, and 1 TBSP fajita spices. Sauté for 1 minute, then add cauliflower rice and stir to coat.

Mash the avocado, season with lemon juice, pepper & salt. Chop cherry tomatoes.

Drain and rinse beans and build up your burrito bowl.

Calories 365 | Protein 16 | Fat 15 | Carbs 33 | Fiber 10

ROASTED CAULIFLOWER & BLACK BEAN TACOS
(save one portion for your lunch tomorrow)
TIME: 35 MIN 

1 CAULIFLOWER
1 TSP CUMIN
1 TSP PAPRIKA POWDER
1 TSP CHILI POWDER
1 CAN BLACK BEANS (+ ¼ of the liquid)
1 ONION
4 WHOLE WHEAT TACOS*
½ AVOCADO
4 RADISH
LIME
PARSLEY 

Preheat oven to 200C. In a large bowl, mix cauliflower, olive oil, spices, salt & pepper until evenly combined. Line a baking sheet with parchment paper, then place the cauliflower in a single layer on the sheet. Roast for 25 – 30 minutes until it is tender and browned, stirring once halfway through. 

Meanwhile, heat olive oil in a saucepan over medium heat. Add the onion and sauté about 3 – 4 minutes. Add the beans with ¼ of the can liquid, pepper & salt. Turn heat to medium low and cook for 10 – 15 minutes, stiring often and smashing the beans toward the end of the cook time, until most of the liquid has cooked out and the texture is mashed and tick. Taste and season with additional salt as desired.

To serve, place a layer of refried black beans in a taco, top with roasted cauliflower, some sliced radish, parsley, avocado and a squeeze of lime.

* Stay with one taco per portion if you rather want to eat less carbs.

Calories 435 | Protein 22 | Fat 18 | Carbs 40 | Fiber 7

SNACKS

BANANA CINNAMON PROTEIN SHAKE
(one serving)
TIME: 5 MIN 

100ML COCONUT MILK
100 ML WATER
½ BANANA
1 TBSP OATS*
CINNAMON
1 SCOOP VANILLA PROTEIN POWDER
ICE AS NEEDED

Blend everything together and your shake is ready to drink.

* Today is a little low in carbs. Therefore I added 1 TBSP of oats to this shake. You can leave the oats out if you rather want to eat less carbs.

Calories 240 | Protein 23 | Fat 3 | Carbs 31 | Fiber 1

APPLE SPINACH PROTEIN SHAKE
(one serving)
TIME: 5 MIN 

200ML WATER
1 SCOOP VANILLA PROTEIN POWDER
LEMON
½ GREEN APPLE
2 HANDFULS SPINACH
GINGER
ICE AS NEEDED 

Blend everything together and your shake is ready to drink.

Calories 155 | Protein 23 | Fat 1 | Carbs 10 | Fiber 2