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 FRITTER
(one serving*)
TIME: 25 MIN 

1 ZUCCHINI
1 SPRING ONION
1 EGG
30G CHICKPEA FLOWER
OLIVE OIL
PEPPER & SALT
1 TBSP 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 minutes. Flip and cook on the other side, about 1-2 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

FALAFEL WITH AUBERGINE AND CABBAGE SALAD
(one serving, you’ll use the other half of the ingredients Saturday)
TIME: 40 MIN 

½ AUBERGINE
½ BELL PEPPER
2 TBSP OLIVE OIL
½ FALAFEL PACKAGE
1/8 RED CABBAGE
4 CHERRY TOMATOES
¼ CUCUMBER
1 WRAP
SALT & PEPPER
1 TBSP TAHINI 

Preheat oven to 180C. Shop aubergine and bell pepper into 2cm chunks and lay on a roasting tray. Drizzle with olive oil, salt & pepper and roast for 35 minutes until golden and squishy. Ten minutes before the end of the cooking time, add the falafels to the oven dish.

Meanwhile, grate the cabbage into ribbons, the finer the better. Cut cucumber into small pieces. Finely chop the onion and quarter the cherry tomatoes, mix everything together.

To serve, spoon cabbage salad down the center of your wrap, add roasted aubergine, bell pepper and falafel and drizzle with some tahini.

Calories 599 | Protein 18 | Fat 12 | Carbs 30 | Fiber 5

ROASTED BEETS AND BUTTERNUT SQUASH WITH TAHINI
(save one portion for your lunch tomorrow)
TIME: 60 MIN 

1 LARGE RAW BEETROOT peeled and chopped
400G BUTTERNUT SQUASH cubes
ROSEMARY leaves from 2 sprigs, chopped
OLIVE OIL 1 tbsp
MAPLE SYRUP 1 tbsp
GREEN LENTILS drained and rinsed
ROCKET
200G CHERRY TOMATOES quartered
1 TBSP SUNFLOWER SEEDS
SALT & PEPPER
PARSLEY chopped

DRESSING:
3 TBSP OLIVE OIL
1 TBSP TAHINI
1 TSP MAPLE SYRUP
1 TSP DIJON MUSTARD
1 – 2 TSP BALSAMIC VINEGAR 

Preheat oven to 200C. Place beetroot, butternut and rosemary in a large baking tray and toss in the olive oil, maple syrup and some salt & pepper until evenly coated. Spread out the vegetables in a single layer and roast for 40 – 50 minutes, stirring once halfway, until tender and slightly crisp.

Meanwhile, combine all the ingredients for the dressing together in a bowl and seasoning to taste with salt & pepper.

Place the lentils and rocket in a large bowl with the cherry tomatoes and a small drizzle of dressing and toss until evenly coated. Add the still-warm vegetables. Top with sunflower seeds & parsley and finish with a generous drizzle of dressing.

Calories 380 | Protein 15 | Fat 16 | Carbs 33 | Fiber 8

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

DRESSING:
2 TBSP ALMOND BUTTER
4 TBSP COCONUT MILK
1 TBSP SOY SAUCE
1 TSP HOT SAUCE
1 TSP 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 salt & pepper. ‘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.

You can eat this salad with some brown rice if you feel a little hungry or if you prefer to eat some extra carbs. To cook rice; use a 2 to 1 water to rice ratio. Bring 2 cups of water to a boil in a small saucepan. You can add an optional pinch of salt if you wish. Add 1 cup of rice, stir briefly to break up clumps of rice, cover the pot with the lid, and reduce the heat to its very lowest setting to help the rice cook evenly.

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

AUBERGINE TOMATO AND CHICKPEA TRAYBAKE
(save one portion for your lunch tomorrow)
TIME: 60 MIN 

3 TBSP OLIVE OIL
1 AUBERGINE into cubes
3 TBSP HARISSA
300G CHERRY TOMATOES
1 CAN CHICKPEAS drained and sensed
1 LEMON
3 TBSP TAHINI
1 HAND MINT LEAVES
SALT & PEPPER
OPTIONAL: WRAP TO SERVE

Preheat oven to 200C. Pour olive oil and harissa into a large ovenproof roasting tray add aubergine cubes. Season well with salt & pepper and toss everything together. Place the tray in the oven for 30 minutes, stirring halfway. 

After 30 minutes remove tray from the oven and add the cherry tomatoes. Return the tray to the oven for another 20 minutes. Then add chickpeas and stir well. Return the tray back for the final 10 minutes.

Remove the tray from the oven, add some lemon juice and season to taste with salt & pepper. Drizzle with a generous amount of the tahini and finish with some mint leaves. You can serve it with some bread or only with a hand of spinach if you rather want to eat less carbs.

Calories 431 | Protein 19 | Fat 25 | Carbs 28 | Fiber 11

ROASTED CAULIFLOWER DHAL
(save one portion for your lunch tomorrow)
TIME: 45 MIN 

1 SMALL CAULIFLOWER into small florets
2 TBSP OIL
1 ONION sliced
2 GARLIC CLOVES thinly sliced
1 TBSP BLACK MUSTARD SEEDS
1 TBSP CUMIN SEEDS
1 DUMPSIZE GINGER grated
1 CAN CHOPPED TOMATOES
250G RED LENTILS
PARSLEY
LEMON

Preheat oven to 200C. Toss the cauliflower in 2 TBSP olive oil, season with salt & pepper and put in a single layer in a large roasting tin. Roast for 15 – 20 minutes until golden brown and tender.

Meanwhile, heat 1 tbsp olive oil in a large saucepan over a low – medium heat. Add the onion and cook for 5 minutes, then add garlic and cook for a further 3 minutes until the onion is soft. Add mustard seeds, cumin seeds and ginger. Cook for 2 minutes. Add the tinned tomatoes, stir well, cook for a few more minutes, then add the lentils and 500ml cold water.

Bring to a simmer and cook, stirring often, for 20 – 25 minutes until the lentils have started to break down and create a thick dhal.

Season well, then stir in the roasted cauliflower and half of the chopped parsley. Serve the cauliflower dahl with the remaining parsley, a spoon coconut yoghurt and a lemon wedge on the side, if you like.

Calories 422 | Protein 23 | Fat 12 | Carbs 35 | Fiber 10

GRILLED VEGGIES COUSCOUS SALAD WITH HUMMUS
(save one portion for your lunch tomorrow) 
TIME: 35 MIN

100G COUSCOUS
1 ZUCCHINI
200G CHERRY TOMATOES halved
1 RED BELL PEPPER
LEMON
1 TBSP OLIVE OIL
SALT & PEPPER
½ AVOCADO
4 TBSP HUMMUS
PARSLEY

Preheat oven to 200C. Cut bell pepper, courgette and cherry tomatoes place on a baking sheet. Drizzle with olive oil, season with salt pepper. Roast 20 – 30 minutes until tender.

Meanwhile, cook the couscous. To cook couscous; use the 1 to 1 water couscous ratio. Bring water to a boil, stir in the couscous, cover with a lid and remove from heat. Let the couscous steam for 5 minutes. Use a fork to fluff the couscous and break up any clumps. Season with salt, pepper, lemon juice and a drizzle of olive oil.

When the vegetables are ready, stir into the couscous. Adjust seasoning to your taste.

Calories 450 | Protein 18 | Fat 20 | Carbs 40 | Fiber 5

SNACKS

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

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

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

Blend everything together and your shake is ready to drink.

* Today was 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