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PERSONALISED NUTRITION GUIDE

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Once we understand your needs, our nutrition coach will make a tailored plan, which will include:

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Rainbow Nori Rolls

Ingredients:

-3 sheets of nori/seaweed
– Kale- Shredded
– Cabbage- Shredded
– Cucumber- Deseeded and sliced thinly
– Long Grain Rice- Microwavable
– Avocado

Method:

1. You can either cook your own rice from scratch or use the microwavable version. Wait for the rice to cool down before constructing your sushi.
2. Spread some avocado on the nori sheets
3. Add your cooled rice on top of the avocado
4. Then your veg
5. Roll up

Make sure when you are rolling you put all the ingredients to one side of the sheet and then roll.

Sweet Potato Burgers

Ingredients

  • 1cm thick slices of sweet potato
  • Spices to put into of your sweet potato- I like paprika, herbamere and basil.
  • Ice burg Lettuce
  • Mushroom
  • Ricotta cheese- 30G
  • 30g sliced tomato
  • Turkey breast or chicken breast-cooked (120g)

Method

1.Place the sweet potato in a baking dish with the sprinkle of your chosen herbs and spices. Place in the oven for approx 45 minutes until both sides are golden brown. (this will form your bun)

2. While the sweet potato is cooking, slice up the ingredients you plan to include in your burger. I have chosen chicken breast, lettuce, tomatoes, mushrooms and a little bit of ricotta cheese.

Smashed Pumpkin

Serves 1
Ingredients:

1 Cup Of Uncooked Pumpkin Cut Into Squares
1⁄4 Tsp Of Curry Powder
1⁄4 Tsp Of Cumin Powder
Small Cube Of Dodoni Feta
Salt And Pepper To Taste

Directions:

1. Using a sharp knife cut the pumpkin into 3cm squares and place into microwave and steam for 3 minutes or until very soft.
2. Once the pumpkin is cooked, using a fork, mash the pumpkin and try to remove all bumps.
3. Add cumin, curry powder and salt and pepper into the mashed pumpkin and mix.
4. Toast the bread and place rocket and then pumpkin on top.
5. Sprinkle the cube of feta over the pumpkin by breaking it in your hands.

Baked Pear with Ricotta

Ingredients

2 medium pears
75g reduced fat ricotta
2 teaspoons of honey or rice malt syrup
Walnuts (optional)
Cinnamon

Method

1. Preheat oven to 180 degrees
2. Scoop out the pear cores
3. Place the pear halves on a baking tray
4. Place the ricotta into the pears evenly
5. Sprinkle with a few walnuts (optional step)
6. Bake for 3o mins until the pears are tender. Drizzle with agave and cinnamon to serve

Coconut Shrimp

Ingredients (serves 2)

You can either get fresh prawns from the market or get frozen prawns/shrimp 400g
4 eggs (2 whole and 2 whites)
Shredded desiccated coconut Coconut oil

Method

1. Clean the prawns/shrimp
2. Beat your eggs
3. Coat the cleaned shrimp in the egg mixture, then place in the coconut.
4. You have two choices for cooking. You can either bake them in the oven at 180 degrees until they are golden or you can fry in the frying pan in your coconut oil.
5. Serve with some sweet potato fries or greens (kale, broccoli, snow peas, spinach, zucchini).

Berry Toast

Ingredients- Serves Two

2 Wholegrain pieces of bread– toasted
120g ricotta cheese
4 handfuls frozen mixed berries– or fresh if you prefer.

Method

1. That the frozen berries or defrost in the microwave.
2. Toast the bread
3. Spread the toast with ricotta and top with the berries.

269 calories per serve.

Berry Smoothie

Serves 1
Ingredients:

1 banana, chopped
1/2 cup plain greek yoghurt
1/2 cup Organic frozen mixed berries
2 mint leaves
250ml almond milk
1/2 tsp sugar free maple syrup
1/4 tsp cinnamon
Sprinkle of cacao nibs

Directions:

1. Add all ingredients except the cacao nibs into the blender and blend to your desired consistency.
2. Sprinkle cacao nibs on top and drink!

BAKED VEGETABLES WITH SALMON

INGREDIENTS YOU NEED

4-5 salmon fillets (depending on how many people you are feeding)
2 large sweet potatoes cut into disks
2 medium eggplants cut into disks
400g green beens
500g field mushrooms sliced
400g ricotta
Herbamere
Nutritional yeast
Olive oil spray
Sliced lemon

DRESSING

1 tsp minced garlic
Juice of one lemon
1 Tbsp honey

METHOD

  1. Slice your sweet potato and season with some herbamere and olive oil. Bake in the oven on 180 degrees for approx 20-25 mins
  2. While the potato is cooking mix together the dressing and slice up all of your other vegetables.
  3. Once the sweet potato is cooked, transfer to a baking tray and cover the base with sweet potato. Top with the rest of the vegetables. Place the salmon on top and drizzle the salmon with the dressing. Drizzle some additional olive oil on top.
  4. Bake in the oven for another 15 mins.
  5. Take out of the oven and top with ricotta and some sliced lemon.

CHOC ZUCCHINI VITABRITS SLICE

INGREDIENTS

1 cup currents
2 Tbsp almond butter (You can switch the almond butter for a tahini spread instead)
6Tbsp coconut desiccated
1 Tbsp rice malt syrup
1 zucchini
4 vita Brit’s
1 Tbsp coconut oil melted
1 scoop Protein powder- optional
3 Tbsp cacao sprinkles
40g melted Lindt chocolate- I used a mix of dark and milk chocolate- optional step.

METHOD

  1. In a food process mix up ALL of the ingredients except for the last two ingredients until batter forms a cake like consistency.
  2. Scoop into a cake tin and smooth out evenly.
  3. Melt the Lindt chocolate in the microwave and drizzle on top.
  4. Add some sprinkles and coconut if you like.
  5. Place slice in the fridge to set for a couple of hours.

ONE PAN BAKE- CHICKEN, LENTIL AND VEGETABLES

INGREDIENTS

500g chicken tenderloins
1 bunch Dutch baby carrots
250g of baby spinach and kale
10 mini truss tomatoes
1 bunch asparagus cut into sticks
1/2 butternut pumpkin cut into cubes
400g can brown lentils
1 cup chicken stock (salt reduced)
1 tsp minced garlic
Dried or fresh rosemary
1 jar salsa- Old El Paso
1 red onion cut into wedges
Olive oil spray
Rosemary
Herbamere
Greek yogurt

METHOD

💗Place your cut up veg into a baking dish and sprinkle with; olive oil, rosemary and herbamere. Bake in the oven for 20mins
💗While the vegetables are baking marinade your chicken with the garlic and salsa.
💗After 20 mins remove the vegetables from the oven and add the rinsed can of lentils to the pan, along with the stock and remaining vegetables (tomatoes and spinach/kale) and mix through. Place the marinated chicken on top and bake in the oven for another 20 mins, or until the chicken has cooked through.
💗Add dollops of Greek yogurt on top and then serve.

OVERNIGHT OATS RECIPE

Overnight oats are seriously one of my fav breaky choices for a few reasons:

  1. Extremely easy to make.
  2. So versatile as you can change the taste of the dish with swapping some of the ingredients around.
  3. Great option is your in a rush in the morning as you can just grab and go.

INGREDIENTS YOU NEED

1 cup rolled oats
170g tub of strawberry Chobani
1 cup strawberries quartered
1 scoop vanilla protein powder
1 tsp chia seeds
1 cup of almond milk

METHOD

Simply mix everything together and place in the fridge. Let it sit overnight.

PRAWN AND PUMPKIN NO PASTA CANNELLONI

INGREDIENTS

500g prawns
500g pumpkin
1 carrot
1 zucchini
1 jar of passata sauce
Chili flakes
Tamari
Natural mountain bread wraps
Ricotta cheese- 500g
Herbamere
Nutritional yeast

METHOD

  1. Pan fry your prawns with some Tamari Sauce and chilli flakes. Once cooked place in a processor and process until the prawn meat forms a mince consistency. Set aside.
  2. Cut up all of your veg and steam until cooked through- approx 20 mins
  3. Once the veg have been steamed, process until they become smooth.
  4. Mix together the veg and the prawns and add in your seasoning- herbamere and nutritional yeast and 250g of the ricotta cheese.
  5. In a baking tray pour 50ml of the Passata sauce just enough to cover the base.
  6. Get one sheet of the mountain bread and scoop the veg/prawn mixture and place in the centre of the mountain bread.
  7. Fold the mountain bread up into a tight parcel and transfer into the baking tray. Repeat until all the mixture has been used.
  8. Pour the remaining jar of Passata on top the the cannelloni and sprinkle the remaining ricotta on top.
  9. Bake in the oven on 180 degrees for approx 30 mins or until the ricotta starts to brown.
  10. Allow the dish to sit for approx 40 mins before serving.

COUSCOUS SALAD

INGREDIENTS

1 cup peal couscous cooked
Half butternut pumpkin cut into cubes
Olive oil spray
Herbamere
Moroccan seasoning
100g baby spinach chopped finely
A handful of dried cranberries
40g silvered almonds
1 can chickpeas

DRESSING

Balsamic glaze
Red wine vinegar

METHOD

  1. Cook your couscous according to package instructions
  2. Place your cubed pumpkin on a baking tray and season with herbamere, Olive oil spray and Moroccan seasoning. Bake in the oven on 180 degrees until cooked through.
  3. Place silvered almonds on a baking tray and roast in the oven until they begin to brown.
  4. Once the couscous is cooked place in your salad bowl and add the cooked pumpkin, chickpeas, chopped spinach, nuts and cranberries.
  5. Mix your dressing together and pour over the salad.

VEG PASTA LOAF

INGREDIENTS

300g spiral pasta
250g bacon diced- all fat trimmed off
1 zucchini diced
1 carrot diced
1 brown onion diced
1 teaspoon minced garlic
6 eggs
1/3 self raising flour
1 cup grated cheese

METHOD

  1. Cook your pasta
  2. While the pasta is cooking, heat a fry pan and add in all of your veg with the garlic, onion and bacon. Keep stirring until the bacon and onion cook as well as the have softened. Approx 5-10 mins.
  3. Mix together the flour and eggs.
  4. Once the pasta and veg have cooked, egg them to the floor and eggs and mix through. Add in the grated cheese and mix through.
  5. Transfer into a loaf tin, and bake in the oven until the eggs have completely cooked- around 20 mins.
  6. Let the loaf stand for around 40 mins before cutting.
  7. You can freeze this really well and it’s great for lunchboxes too.