SHINKOZO Recipe book day1-10

RECIPE BOOK

Table of Content Day Breakfast Lunch Dinner Page 1 Baked Egg Cups Apple & Carrot Salad(V) Broiled Chicken & Artichokes 4 2 Baked Eggs In Avocado Life Enchancing Soup Cauliflower Risotto With 8 Mushrooms 12 3 Omelet In Mug Chicken Kebabs Brown Sugar-Grilled 16 4 Frozen Greek Yogurt Courgette Lasagne (V) Salmon with Zucchini & 20 Breakfast Bark Fennel “Noodles” 24 Asian Style Beef Strips 5 Herb Baked Eggs Chessy Sausage, Broccoli, 28 Pepper-crusted Beef And Quinoa Casserole 32 6 Caprese Frittata Tenderloin With Herb 36 Sauce Crunchy Sesame-Ginger 7 Strawberry Cheesecake Broccoli and cauliflower Chicken Salad Protein Pudding Gratin with Sausage Spinach Wraps Waffle Iron Turkey 8 BLT Breakfast Salad Melt Panini Tofu Lettuce Rice Wraps 9 Kale Veggie Mini Frittata Chicken Meatball and Vegatable Soup 10 Eggs in Clouds Garlicky New York 11 One Pot Spicy Eggs and Strip Steak Potatoes Chicken Fried Quinoa 12 Shakshuka Portobello Pizza Creamy Chicken Quesadillas 40 13 Banana Waffles Cauliflower Fried Rice Cod with Tomato 44 14 Cauliflower Hash Balsamic Jam 48 Browns Shredded Chicken and 52 Avocado Nacho Salad Crispy Salmon with Aspara- 56 15 Salad Sandwiches Chicken Salad-Stuffed gus and Sugar Snap Salad 60 Avocados Herbs & Lemon Chicken Walnut and Dijon- Paillard Crusted Halibut Thai Chicken & Mushroom Broth Tomato Salad with Cottage Cheese Pepper Boats

16 Avocado Eggs Prawn & Chorizo Fishcakes 64 with Bacon Sails Frittata 68 72 17 Smoked Salmon Sandwich Garlic Beef Roasted Shrimp and 76 Brussels Sprouts 80 18 Bacon and Eggs Cod with Bacon, Lettuce Baked Chicken Breast 84 & Peas with Garden Salad 88 92 19 Vegan Tofu Scramble Cinnamon Chipotle Baked Pot Roast 96 Pork / Chicken Chops 100 104 20 Cheese Roll-Ups Gluten-Free Gnocchi with Crustless Spinach 108 Pomodoro Zucchini Pasta Cheese Pie 112 (V) 116 120 21 Chia Breakfast Bowl BBQ Chicken Zucchini Grilled Turkey Burgers with Boats Cucumber Salad 22 Cloud Bread Tofu Scramble Pineapple Chicken 23 Pumpkin Salad Spaghetti Squash Tuna Zucchini Noodle 24 Cucumber Shake Noodle Casserole Boats Carbonara 25 Muesli Salmon Burgers Grilled Salmon with Avocado Kebab 26 Strawberry Bowl Garlic Herb Chicken & Beef and Broccoli 27 Pick Me Up Chia Sweet Potato Pudding Broccoli Casserole Pesto Pistachio Fish with Cream Cheese 28 Choco Chia Bowl Fillet Barbecue Chicken and 29 Orange Shake Thai Chicken Lettuce Avocado Quesadillas Wraps Chicken Breast with Buffa lo Chicken Blue Shaved Brussels Sprouts Cheese Wrap Sweet Cabbage Salad Tuna Fish and Egg Salad 30 Chocolate Smoothie Edamame Salad Garlicky Bacon & Spinach Grilled Cheese

Day 1 Breakfast : Baked Egg Cups Lunch : Apple And Carrot Dinner Salad (V) : Broiled Chicken & Artichokes 4

Bak1ed Egg Cups Serves : 6 Ingredients Instructions • 6 large eggs 1. Preheat oven to 375 Celsius. • 1 cup egg whites (or another 6 eggs) 2. Spread oil evenly in 12 cup muffin tins with cooking spray or • ½ teaspoon sea salt • ½ teaspoon black pepper a brush. • ½ teaspoon coconut oil 3. Place egg and egg whites in a bowl and whisk to combine. • ½ orange bell pepper, chopped • ½ cup onion, chopped Season with salt and pepper. • 1 cup broccoli, chopped into small pieces 4. Heat a pan over medium heat with some oil and cook all the • 1 cup mushroom, sliced • 1/3 cup feta vegetables for about 5 minutes until it gets soft and the onions • 2 tablespoons fresh parsley are fragrant. 5. Add all the ingredients into the bowl of whisked eggs and mix well. 6. Pour egg mixture into muffin cups and bake for 20 minutes. It is ready to eat when you insert a toothpick and the toothpick comes out clean. Nutrition Serving Size: 2 cups Calories: 141 Protein: 13g Carbs: 4g Fat: 8 5

Apple and Carrot Salad (V) Serves : 1 Ingredients Instructions Salad 1. Drizzle the carrot with 1 teaspoon of lemon juice and olive oil. • 1 salad, finely grated • 1 small apple, cored and cut into bite-sized 2. Drizzle the diced apple with 1 teaspoon of lemon juice. 3. Layer the carrot, apple, lettuce and cress leaves in a jar or bowl. cubes 4. Blend all the dressing ingredients with a spoon and serve • ½ romaine lettuce, roughly chopped • 2 teaspoons lemon juice together with the salad. • 1 teaspoon olive oil • 1 tablespoon cress leaves Dressing • 3 tablespoons olive oil • 2 tablespoons lemon juice • 1 tablespoon orange juice • 1 teaspoon cress leaves • Salt and freshly ground pepper 6 Nutrition Serving Size: 1 Calories: 380 Protein: 2g Carbs: 17g Fat: 32g

Broiled Chicken & Artichokes Serves : 8 Ingredients • 8 boneless skinless chicken thighs (about 900g) • 400g marinated quartered artichoke hearts, drained • 2 tablespoons olive oil • 1 teaspoon salt • ½ teaspoon pepper • ¼ cup shredded Parmesan cheese • 2 tablespoons minced fresh parsley Instructions 1. Preheat broiler. Toss chicken and artichokes with oil, salt, and pepper in a large bowl. Transfer to a broiler pan. 2. Broil for 8-10 minutes in medium-high heat, turning chicken and artichokes halfway through cooking. Sprinkle with cheese. Broil 1-2 minutes longer or until cheese is melted. Sprinkle with parsley. Nutrition Calories: 288 Protein: 22g Carbs: 4g Fat: 21g 7 Serving Size: 1

Day 2 Breakfast : Baked Eggs In Avocado Lunch : Life Enchancing Soup Dinner : Cauliflower Risotto With Mushrooms 8

Baked Eggs in Avocado Serves : 6 Ingredients • 3 avocados, cut into half and removed the seed • 6 large eggs • Sea salt and black pepper • 2 tablespoons of chopped fresh chives Instructions 1. Spread oil evenly on a baking tray and preheat oven to 425 Celsius. 2. Use a spoon to scoop out avocado flesh to create a small well in the center of each avocado. 3. Crack an egg and slide into the avocado well. Season the egg with salt and pepper. 4. Bake for 15 minutes until the eggs white has set. 5. Garnished with chives if desired. Nutrition Calories: 231.6g Protein: 7.9g Carbs: 9.5g Fat: 19.7g Serving Size: 6 9

Life Enhancing Soup Serves : 1 Ingredients Instructions • 1 tablespoon coconut oil 1. Heat the coconut oil in a pan and cook the chicken • 1 tablespoon chopped cashews pieces for 5-8 minutes. • ½ teaspoon ground cumin • ½ star anise 2. Cut broccoli stalk into thin noodles. • 1 boneless chicken thigh (skin on), chopped 3. Layer up the meat, carrot, peas, and broccoli one into bite-sized pieces after another in a jar and top with parsley and • 1 broccoli stalk cashews. • 45g carrot, cut into batons 4. Add cumin, star anise, salt, and pepper in an • 60g defrosted peas appropriate amount into the jar. • 50g yellow pepper, cut into batons 5. Pour boiling water in it and leave the soup to • 2 springs of chopped parsley leaves infuse for 5 minutes before eating. • Salt and white pepper Nutrition Serving Size: 1 Calories: 465 Protein: 31g Carbs: 18g Fat: 29g 10

Cauliflower Risotto with Mushrooms Serves : 4 Ingredients Instructions • 6 cups sliced fresh cremini mushrooms 1. Heat 1 ½ tablespoons oil in a skillet over medium- • 5 tablespoons olive oil, divided high heat. Add mushrooms to cook until lightly • 1 small finely chopped yellow onion browned then set aside. • 2 teaspoons finely chopped garlic 2. Reduce heat to medium and add onion, garlic, • 2 teaspoons fresh thyme leaves, plus leaves for thyme, and 2 tablespoons oil to cook until softened. garnish Add wine and coo until its fully absorbed. Stir in • ¼ cup dry white wine cauliflower, water, and stock. Cover and cook for • 8 cups fresh riced cauliflower 10-12 minutes. • 1 cup of water 3. Transfer 3 cups of the cauliflower mixture from • ½ cup unsalted vegetable stock skillet to blender and process until smooth. • ½ teaspoon kosher salt 4. Return to the skillet that has remaining cauliflower. • ¼ teaspoon black pepper Stir in cauliflower puree, mushrooms, salt, pepper, • ¾ cup finely shredded Parmesan cheese and ¼ cup cheese. Cook until cheese is melted, and the mixture has a creamy consistency. 5. Sprinkle with the remaining cheese and garnish with thyme leaves. Nutrition Serving Size: 1 Calories: 300 Protein: 10g Carbs: 19g Fat: 21g 11

Day 3 Breakfast : Omelet In Mug Lunch : Chicken Kebabs Dinner : Brown Sugar-Grilled Salmon with Zucchini And Fennel “Noodles” 12

Omelet in Mug Serves : 1 Ingredients Instructions • 2 eggs 1. Spread oil evenly in the coffee mug. • 1 tablespoon diced roasted red pepper 2. Add eggs to a cup and use a utensil to mix until • ¼ cup spinach • 1 tablespoon feta the yolks are combined. • 1 teaspoon sliced green onion 3. Add in all the other ingredients and gently stir • Pepper together. 4. Place the coffee mug in the microwave and cook for high for 1 minute and 30 seconds. 5. Remove the coffee mug and let it sit for a minute. 6. Enjoy! Nutrition Protein: 14g Carbs: 3g Fat: 13g 13 Serving Size: 1 Calories: 187

Chicken Kebabs Serves : 1 Ingredients Instructions • 150g chicken breast 1. Season chicken breast with salt and pepper. Heat a griddle • 2 handfuls of mixed-leaf lettuce pan and fry chicken for 5 minutes on each side until it is cooked • 2 teaspoon of lime juice and has acquired grill marks. Drizzle avocado with lime juice • 2 tablespoon alfalfa sprouts while cooking the chicken. • ½ avocado pitted and freshly sliced • Salt and freshly ground pepper 2. Dressing: Stir all ingredients together. 3. Remove chicken from the pan and slice into 4 pieces. Put into Dressing • 1½ tablespoon yogurt skewers and ready to serve with all the other ingredients. • 1 tablespoon lemon juice • ½ teaspoon hot mustard • Salt Nutrition Calories: 305 Protein: 39g Carbs: 6g Fat: 14g Serving Size: 1 14

Brown Sugar-Grilled Salmon with Zucchini and Fennel \"Noodles\" Serves : 1 Ingredients • 4 150g salmon fillets • ¾ teaspoon kosher salt, divided • 5/8 teaspoon freshly ground black pepper, divided • 3 tablespoons dark brown sugar • 1 large zucchini, peeled • 1 small fennel bulb, cored and very thinly sliced • 1 tablespoon chopped fresh dill • 2 teaspoons grated orange rind • ¼ cup fresh orange juice • 2 teaspoons fresh lemon juice Instructions 1. Preheat grill to medium-high heat and coat rack with cooking spray. 2. Sprinkle fillets with ¼ teaspoon salt and ¼ teaspoon pepper. Rub fillets evenly with brown sugar and let stand for 5 minutes. 3. Arrange fillet with the skin side up and grill fillet for 3 minutes each side. 4. Shave zucchini into ribbons using a vegetable peeler. Combine remaining salt and pepper, zucchini, fennel, dill, orange rind, and juices. 5. Separate zucchini to 4 portions and top with 1 fillet. Nutrition Calories: 325 Protein: 38g Carbs: 19g Fat: 10.1g 15 Serving Size: 1

Day 4 Breakfast : Frozen Greek Yogurt Breakfast Bark Lunch : Courgette Lasagne (V) Dinner : Chessy Sausage, Broccoli, And Quinoa Casserole 16

Frozen Greek Yogurt Breakfast Bark Serves : 1 Ingredients Instructions • 2 ½ cups Greek yogurt 1. Mix yogurt together with honey or maple syrup • ¼ cup granola if desire. Spread yogurt onto a parchment paper- • 2 kiwis, diced lined baking sheet. Make it about 1.2cm thick. • 1 mango, diced • 2 tablespoons shaved or shredded coconut 2. Sprinkle granola, diced fruit, coconut, chocolate • 1 tablespoon chocolate chips chips, and chia seeds onto yogurt, press the • 1 teaspoon chia seeds ingredients down with a spoon to ensure all the • 30ml maple syrup or honey (optional) toppings are touching the yogurt. 3. Cover with plastic wrap and freeze for about 4 hours, or until yogurt is hard. 4. Break into pieces and serve immediately. Store any leftovers in an airtight container in the freezer. Nutrition Serving Size: 1 Calories: 127 Protein: 11g Carbs: 18g Fat: 5g 17

Courgette Lasagne (V) Serves : 2 Ingredients Ingredients • 2 eggs 1. Preheat oven to 200 Celsius. • 200g ricotta 2. Whisk the eggs in a bowl then stir in ricotta, • 60g grated parmesan, prepare some extra for scattering parmesan, and lemon zest. Season the mixture with • 250g tinned chop tomatoes salt and pepper. • 200g chopped parsley (optional) 3. Stir tomatoes in a bowl with the thyme and basil. • Grated zest of 1 lemon InstructionsSeason the tomato sauce to taste with salt and pepper. • Salt and freshly ground black pepper 4. Arrange all the ingredients in alternating layers in 2 • 1 teaspoon dried thyme small ovenproof dishes. Start with some courgette • 1 teaspoon dried basil 1. FPpSourtorro5ecar.eeeBssCctsahotoraosrelimkuolincmperirkteng.siaetng,ephirtunrtaehceteireonedlsalgnnlilaseeasysasyynieeogs,etrtrmnsariev.nneuineGngdnicognatiysnrif,pitlnnthftrshirheemsteehhaiecsoderezwmiocnefsitrooatthe1rhtnme5etinpnazeomeeamaftrrriotm.nbai.hxmunleeettdausneotarfdsoevinneebs.sri,neassofhuuocrcnawrfeettoitiotloeshnegrdroawtvolidinptehg.n. • 1 courgette, sliced into strips with a peeler 2. brown. Remove from the oven and leave it cool. Nutrition Serving Size: 1 Calories: 390 Protein: 29g Carbs: 6.5g Fat: 24g 18

Cheesy Sausage, Broccoli, and Quinoa Casserole Serves : 12 Ingredients Instructions • 2 ½ cups water 1. Preheat oven to 200 Celsius. • 2 cups uncooked quinoa, rinsed and 2. Boil quinoa using the prepared water. Reduce drained heat, cover, and simmer until liquid is fully absorbed. • 1 ½ tablespoons olive oil, divided 3. Cook onion, sausage, and carrot for 7 minutes • ½ cup chopped yellow onion in a pan with a tablespoon of oil. Transfer sausage • ½ cup chopped carrot mixture to a bowl. • 400g sweet chicken Italian sausage 4. Add flour, butter, and garlic in the pan and cook for • ¼ cup all-purpose flour 2 minutes. Add milk and stock then bring to boil. • 2 tablespoons unsalted butter Continue to boil for 2 minutes then reduce heat to • 2 finely chopped garlic cloves medium. Stir in broccoli, 2 teaspoons of thyme, and • 2 cups whole milk 3/8 teaspoon each of salt, black pepper, and red pepper. • 2 cups unsalted chicken stock Cover and cook for 2 minutes then stir in quinoa and • 6 cups fresh broccoli florets, chopped sausage mixture. • 1 tablespoon chopped fresh thyme, 5. Coat a microwave-safe glass with cooking spray and divided place quinoa mixture in. • ½ teaspoon kosher salt, divided 6. Combine remaining oil, panko, thyme, 1/8 teaspoon • ½ teaspoon freshly ground black pepper, black pepper, and cheddar in a bowl. Sprinkle the divided mixture on quinoa mixture and then bake it in the oven • ¼ teaspoon crushed red pepper at 200 Celsius for 18 minutes. • ½ cup whole-wheat panko (Japanese 7. Serve immediately. breadcrumbs) • 100g cheddar cheese, shredded Nutrition Serving Size: 1 Calories: 296 Protein: 17g Carbs: 28g Fat: 13g 19

DayD5ay 5 Breakfast: : Herb Baked Eggs Lunch: : Asian Style Beef Strips Dinner: : Crunchy Sesame-Ginger GChinicgkeernCShaiclakden Salad 20

Herb Baked Eggs Serves : 4 Ingredients Instructions • ¼ teaspoon minced fresh garlic 1. Preheat the oven for 5 minutes. • ½ teaspoon minced fresh thyme leaves 2. Combine the garlic, thyme, rosemary, parsley, Parmesan • ½ teaspoon minced fresh rosemary leaves • 1 tablespoon minced fresh parsley and set aside. Crack 2 eggs into each of 4 small bowls or • 1 tablespoon freshly grated Parmesan teacups (you won't be baking them in these) without • 8 large eggs breaking the yolks. • 2 tablespoons heavy cream 3. Place 4 ramekins on a baking sheet. • 2 tablespoons unsalted butter 4. Place ½ tablespoon of cream and ½ tablespoon of butter • Black pepper in each ramekin. Place it under the broiler for about 3 • Toasted bread, for serving minutes, until hot and bubbly. 5. Quickly pour 2 eggs into each ramekin and sprinkle evenly with the herb mixture, then sprinkle liberally with salt and pepper. 6. Place back under the broiler for 5 to 6 minutes, until the whites of the eggs are almost cooked. (The eggs will continue to cook after you take them out of the oven.) 7. Serve immediately with toasted bread. Nutrition Calories: 227 Protein: 13g Carbs: 1g Fat: 19g Serving Size: 4 21

Asian Style Beef Strips Serves : 2 Ingredients Instructions • ½ lime, squeeze the juice out 1. Stir the lime juice in a bowl together with agave syrup, soy • ¼ thinly sliced cucumber, peeled and deseeded sauce, and teriyaki sauce. • 1 teaspoon agave syrup 2. Heat the oil in a pan and fry the beef until it turns brown. Add • 2 tablespoon soy sauce the carrot and pak choi and continue to fry in medium heat then • 2 tablespoon sesame oil add in mushrooms and cucumber and fry for a minute. • 140g beef, sliced into bite-sized strips 3. Stir in the sauce mixture with the noodle, meat, and decorate • 1 carrot, cut into disc with the topping. • 200g pak choi • 2 mushrooms, thinly sliced • 30g boiled rice noodle/ low-carb noodle Topping • 2 sprigs of coriander leaves • 1 tablespoon chopped cashew • 1 teaspoon white and black sesame seeds Nutrition 22 Serving Size: 1 Calories: 145 Protein: 9.5g Carbs: 12g Fat: 6.5g

Crunchy Sesame-Ginger Chicken Salad Serves : 4 Ingredients Instructions • 6 tablespoons fresh lime juice 1. Stir together juice, oil, honey, ginger, and salt • ¼ cup toasted sesame oil in a large bowl with a whisk. • 2 tablespoons honey • 2 teaspoons fresh ginger paste 2. Add chicken, edamame, bell pepper, green • ½ teaspoon kosher salt onions, ¼ cup cilantro, and coleslaw to juice • 2 cups shredded rotisserie chicken breast mixture. Toss to coat. • 1 cup frozen shelled edamame, thawed • 1 cup thinly sliced red bell pepper 3. Add crackers and 1 tablespoon sesame seeds • ½ cup diagonally sliced green onions and toss. Divide cabbage mixture among 4 • 6 tablespoons chopped fresh cilantro, divided plates and sprinkle with remaining 2 • 400g shredded tricolour coleslaw mix tablespoons cilantro and 1 tablespoon • 15 rice crackers, broken in half (about 50g) sesame seeds. • 2 tablespoons toasted sesame seeds, divided Nutrition Calories: 393 Protein: 22g Carbs: 35g Fat: 19g Serving Size: 1 23

DayD6ay 6 Breakfast: : Caprese Frittata Lunch: : Pepper-crusted Beef Dinner: Tenderloin With Herb Sauce : Waffle Iron Turkey Melt Panini 24

Caprese Frittata Serves : 1 Ingredients Instructions • 1 teaspoon olive oil 1. Preheat your oven to medium heat for 15 minutes. • 2 teaspoons minced garlic 2. Slice tomatoes in half horizontally. • 250 g grape tomatoes 3. Heat oil in a nonstick pan and add the garlic to fry until • ½ cup fresh basil leaves fragrant. Add the tomato slices and basil. Continue cooking • 8 large eggs until the tomatoes are becoming slightly blistered and soft. • ¼ cup unsweetened almond milk/ low fat milk 4. Whisk the eggs, milk, and a pinch of salt together in a medium- • ½ cup baby spinach leaves sized bowl until well combined while tomatoes are frying. • 90 g fresh mozzarella cheese, slice thinly 5. Transfer half of the tomato mixture onto a warmed plate, • salt (optional) cover and set aside. • 2 tablespoons grated mozzarella cheese (optional) 6. Pour the egg mixture into the remaining tomatoes in the pan, stir the tomatoes around through the eggs for about 20 seconds to mix the flavors through. Nutrition 7. Reduce heat to low-medium, add in the spinach leaves and arrange the mozzarella slices evenly over top, pressing them down slightly into the egg, and cook until the eggs are almost Serving Size: 1 Calories: 106 set (the center will be slightly runny). 8. Sprinkle the extra cheese (optional) over the top and transfer Protein: 8.5g Carbs: 1.8g pan/skillet into the preheated oven. Grill/broil until the top is golden, puffed up and cooked through. The edges and the Fat: 7.6g bottom of the frittata will be golden. 9. Warm the remaining tomatoes and basil mixture, and spoon over the top. Drizzle with the balsamic glaze. 25

Pepper-crusted Beef Tenderloin with Herb Sauce Serves : 1 Ingredients Instructions Beef Beef • 225g beef, tenderloin 1. Mix all the spices in a bowl and sprinkle it over a piece of cling wrap. • ½ teaspoon garlic powder 2. Roll the beef on the cling wrap until it is well coated with the spices. • ½ teaspoon onion powder 3. Wrap meat loosely with the cling wrap and set aside for 30 minutes. • ¼ tablespoon ground black peppercorns 4. Heat a grill pan over medium-high heat. • 1⁄8 teaspoon salt 5. Drizzle the beef with olive oil and sear on all sides for approx. 5-7 • ½ tablespoon olive oil minutes each side depending on your preference. Sauce 6. Cover the meat in foil for 15 minutes before slicing thinly. • 60 g butter Sauce • ¼ tablespoon lemon juice 1. Add all the sauce ingredients into a small pot and mix gently over • ¼ teaspoon minced garlic cloves • ½ tablespoon fresh parsley, chopped medium-low heat until the butter melts. • ¼ tablespoon Dijon mustard 2. Drizzled sauce over the beef. • ¼ teaspoon smoked paprika powder 3. Serve with salads or steamed vegetables. • ¼ teaspoon dried thyme • ¼ teaspoon dried oregano • ¼ tablespoon fresh chives, finely chopped • salt and pepper to taste Nutrition Calories: 213 Protein: 14.2g Carbs: 6g Fat: 16g 26 Serving Size: 1

Waffle Iron Turkey Melt Panini Serves : 4 Ingredients • 4 centre-cut bacon slices • 3 tablespoons canola mayonnaise • 1 teaspoon Dijon mustard • 8 slices whole-grain or whole-wheat bread • 8 slices unsalted sliced deli turkey • 8 slices of apple (about 1cm thick) • 4 slices reduced-fat Colby-Jack cheese Instructions 1. Preheat a waffle iron with 4 compartments to high. 2. Place a paper towel on a microwave-safe plate. Arrange bacon on a paper towel and cover with an additional paper towel. Microwave bacon at high for 4 minutes. 3. Combine mayonnaise and mustard in a small bowl. Spread about 1 ¼ teaspoon mayonnaise mixture over each bread slice. 4. Divide bacon, turkey, apple slices, and cheese evenly among 4 bread slices. Top with remaining bread slices with the spread side down. Lightly coat both sides of sandwiches with cooking spray. 5. Place 1 sandwich in each compartment of the waffle iron and close waffle iron firmly on sandwiches. Cook 3 to 4 minutes and serve immediately. Nutrition Calories: 369 Protein: 33g Carbs: 29g Fat: 14.2g 27 Serving Size: 1

DayD7ay 7 Breakfast: : Strawberry Cheesecake Protein Pudding Lunch: : Broccoli a&nCdacualuifllioflwowerer Gratin Wwith Sausage Dinner: : Chicken Meatball a&nd Vegatable Soup 28

Strawberry Cheesecake Protein Pudding Serves : 1 Ingredients Instructions • 7 large strawberries, cored, chopped, and frozen 1. Puree all ingredients until smooth in a blender or food • 3/8 cup low-fat cottage cheese processor. • 1 tablespoon natural peanut butter • 1 tablespoon honey 2. For a thicker consistency, freeze 15 minutes before serving. • 1/8 teaspoon vanilla extract Store remaining serving in the freezer.. Nutrition Calories: 197 Protein: 14g Carbs: 23g Fat: 6g Serving Size: 1 29

Broccoli and Cauliflower Gratin with Sausage Serves : 1 Ingredients Instructions • 1 ⁄ 6 leek 1. Preheat the oven to 200 Celsius. • 1 ⁄ 6 yellow onion 2. Coarsely chop the leek and onion and chop the • 1 ⁄ 3 tablespoon Dijon mustard • 2 ⁄ 3 tablespoon fresh thyme or dried thyme broccoli and cauliflower florets into chunks. Slice • 75g broccoli, in florets the sausage links into a 2.5cm pieces. • 40g cauliflower, in florets 3. Heat the pan and fry onions, vegetables, and • 75g sausages in links, precooked links sausages with butter. • 10g butter, for frying 4. Put the vegetables and sausage in a baking dish, • 25g shredded cheese blend the mustard with the sour cream and pour • 40ml sour cream over the vegetables and sausage. • salt and pepper 5. Add cheese on top and season with thyme, salt, and pepper. 6. Bake in the oven on the upper rack for 15 minutes. Nutrition 30 Serving Size: 1 Calories: 498 Protein: 18g Carbs: 12g Fat: 42g

Chicken Meatball and Vegetable Soup Serves : 8 Ingredients Instructions • 650g ground chicken 1. Preheat oven to 200 Celsius. • 2/3 cup panko 2. Line a large rimmed baking sheet with foil and coat with cooking spray. • 1 teaspoon kosher salt, divided 3. Place chicken in a medium bowl. Add panko, ¼ teaspoon salt, oregano, • 1 teaspoon dried oregano half of the cheese, garlic, and egg. Mix well to combine. • ¾ cup grated Parmesan cheese, divided 4. Shape chicken mixture into 32 meatballs (about 2 tablespoons each) • 1 medium garlic clove, grated and arrange on the pan. • 1 large egg 5. Bake for 15 minutes then increase heat to high broil and broil 2 to 3 • 2 tablespoons canola oil minutes until lightly browned. • 3 cups sliced carrot 6. Meanwhile, heat oil in a large Dutch oven over medium heat. Add carrot, • 2 cups chopped white onion onion, and celery. Cook for 10 minutes until softened. Stir in stock, • 1 ½ cups diced celery pepper, bay leaves, and the remaining ¾ teaspoon salt. Bring to a boil; • 8 cups unsalted chicken stock reduce heat, and simmer 15 minutes or until carrot is tender. Gradually • 1 teaspoon freshly ground black pepper add spinach, stirring just until spinach wilts. • 2 bay leaves 7. Gently stir in cooked meatballs. Sprinkle soup with remaining cheese. • 350g fresh baby spinach Nutrition Serving Size: 1 Calories: 290 Protein: 24g Carbs: 17g Fat: 14g 31

DayD8ay 8 Breakfast: : BLT Breakfast Salad Lunch: : Spinach Wraps Dinner: : Garlicky New York Strip SStteraipkSteak 32

BLT Breakfast Salad Serves : 1 Ingredients Instructions • 1.5 cups shredded Lacinato kale, no stems 1. Combine the kale, olive oil, vinegar, and ¼ teaspoon salt in a • ½ teaspoon vinegar bowl. Massage with your hands for about 3 minutes, until the • ½ teaspoons extra virgin olive oil kale softens. • Kosher salt • Black pepper 2. Cook eggs to desired likeness. • 1 large eggs 3. Divide the kale between two bowls, top with bacon, tomatoes, • 2 strips cooked center cut bacon, chopped • 28g sliced avocado avocado, and egg. • 5 grape tomatoes, halved 4. Finish with a pinch of salt and pepper. Nutrition Calories: 292 Protein: 17.5g Carbs: 18g Fat: 18g Serving Size: 1 33

Spinach Wraps Serves : 1 Ingredients Instructions Wraps 1. Put the spinach into a steamer over a small amount of • 250g spinach water and steam for 5 minutes. Then quickly run some • 4g grated parmesan cold water through the spinach and leave to drain. • 3 eggs 2. Preheat oven to 180 Celsius and line a baking tray with • Pinch of grated nutmeg baking parchment. • Salt and freshly ground black pepper 3. Beat eggs with nutmeg, salt, and pepper in a bowl using a hand-held whisk until they are foamy. Stir in parmesan Filling and then the spinach. • 150g full-fat cream cheese 4. Spread the egg mixture over the baking parchment to • 150g smoked salmon create a rectangle and bake in the centre of the oven for • 1 lemon, zest, and juice 15-20 minutes. Remove for the oven and leave to cool. • Finely grated ginger (1cm) 5. Stir together the cream cheese, lemon juice, ginger, • 1 teaspoon salt horseradish, lemon juice, and salt while the egg is • 4 sprigs of dill leaves cooking. 6. Spread cream cheese mixture on the wrap, scatter over the dill and lay the salmon on top. Roll it up carefully and wrap in cling firm to keep its shape. 7. Slice the wrap and enjoy. Nutrition 34 Serving Size: 1 Calories: 295 Protein: 21g Carbs: 3g Fat: 22g

Garlicky New York Strip Steak Serves : 4 Ingredients Instructions • 4 grated large garlic cloves 1. Rub garlic over steaks. Place juice and 2 tablespoons oil in a shallow • 2 slices of 2250g New York strip steaks, dish and coat the steaks. Let stand at room temperature 30 minutes. trimmed 2. Remove steaks from marinade. Pat steaks dry with paper towels, • 2 tablespoons fresh lemon juice leaving any bits of garlic that stick. Sprinkle tops of steaks with • 3 tablespoons olive oil, divided pepper and kosher salt. • ½ teaspoon black pepper • ¼ teaspoon kosher salt 3. Heat remaining 1 tablespoon oil in a large cast-iron skillet over high. • 1 tablespoon fresh rosemary leaves Add steaks and cook until a meat thermometer inserted in thickest • ¾ teaspoon flaked sea salt portion registers 55 Celsius for medium-rare or to desired degree of doneness. 4. Place steaks on a cutting board and reserve pan drippings. Tent steaks loosely with foil. Let stand for 5 minutes. Discard foil. Cut steaks across the grain into slices. Arrange slices on a platter and drizzle with pan drippings. Sprinkle with rosemary and sea salt. Nutrition Calories: 213 Protein: 22g Carbs: 1g Fat: 13g 35 Serving Size: 1

DayD9ay 9 Breakfast: : Kale Veggie Mini Frittata Lunch: : Tofu Lettuce Rice Wraps Dinner: : Chicken Fried Quinoa 36

Kale Veggie Mini Frittata Serves : 1 Ingredients instructions • ¼ tablespoon butter 1. Preheat the oven to 375 degrees. • ½ scallions sliced 2. Grease a large muffin pan or a standard size muffin • ¼ large sweet potato peeled and sliced up into an pan and set aside. inch-thick slices 3. In a non-stick skillet over medium-high heat, melt the • ¼ bunch of asparagus tips butter and add the scallions. Sauté for a minute and • 1 sun-dried tomatoes sliced add in the sweet potatoes and sauté for 1 minute. • 4 eggs 4. Add in the asparagus and sun-dried tomatoes and • ½ tablespoons milk (any type and any fat concentration) sauté for 30 seconds, then lower the heat and cover • ¼ teaspoon kosher salt the skillet with a lid. • ¼ teaspoon fresh black pepper 5. Let the veggies slowly cook and soften up on low heat • pinch of red pepper flakes (optional) for about 5 minutes. • ¼ cup chopped fresh kale 6. Beat the eggs, milk, kale, herbs, and seasoning in a • ½ tablespoon fresh basil sliced large bowl while the veggies are cooking. • ¼ tablespoon fresh parsley minced 7. Arrange the slightly cooled vegetables in each muffin pan cavity in any way you prefer. Pour the egg mixture dividing it evenly over the veggies. 8. Bake the frittatas for about 8 minutes (depending on the size) until eggs are puffed and cooked. 9. Remove them from the oven and allow them to cool for 1-2 minutes. Gently remove the frittatas from the muffin pan and then serve them on its own or on toasted wholegrain bread (or gluten-free bread if needed) Nutrition Calories: 200 Protein: 13g Carbs: 10g Fat: 11g Serving Size: 1 37

Tofu Lettuce Rice Wraps Serves : 4 Ingredients Instructions Tofu Mixture Tofu • 200g crumbled firm tofu 1. Cook tofu at a frying pan over medium heat for 5-10 minutes until • 2 tablespoons cashew nuts/ peanuts • 1 tablespoon lime juice slightly dry and crispy. • 1 tablespoon soy sauce 2. Add nuts, deseeded chili, and fresh basil to a food processor while • 1 tablespoon oil • 1 small red chili, seeds removed cooking tofu. Add this mixture to the pan with the tofu and squeeze • Small handful fresh basil lime juice along with a dash of soy sauce. Continue to cook over medium-low heat for another 5 minutes. Sauce 3. On the other hand, add sweet chili sauce and peanut butter to the • 1 tablespoon sweet chili sauce food processor along with a dash of water. Blitz and adjust the • 1 tablespoon peanut butter consistency with more water if needed. • 2-3 tablespoons water 4. Serve the nutty tofu mixture with the rice, in large lettuce leaves, drizzled with the peanut sauce. Dressing • 80g cooked white rice • 8 large lettuce leaves Nutrition Calories: 95 Protein: 3.8g Carbs: 10g Fat: 4.7g Serving Size: 1 38

Chicken Fried Quinoa Serves : 4 Ingredients Instructions • 1 ½ tablespoons sesame oil 1. Heat a large skillet over medium-high and add 1 tablespoon • 220g skinless and boneless chicken thighs, cut into of the oil to the pan. bite-size pieces 2. Cook the chicken in the pan for 4 minutes. Add bell pepper, • ½ cup chopped red bell pepper scallions, garlic, and ginger to the skillet and cook along with • ½ cup chopped scallions the chicken for 3 minutes. • 2 minced garlic cloves 3. Transfer the chicken mixture to a plate and wipe the skillet • 1 teaspoon minced fresh ginger clean with a paper towel. • 2 ½ cups cooled cooked quinoa 4. Heat the remaining ½ tablespoon oil in the same skillet over • ¾ cup frozen shelled edamame, thawed medium. • 1 lightly beaten large egg 5. Add the quinoa and edamame and cook for 2 minutes. Push • ¼ cup gluten-free lower-sodium soy sauce or the quinoa mixture to the side of the skillet. tamari 6. Add the egg to the opposite side of the skillet and cook until scrambled then stir in the quinoa mixture. Add the chicken mixture and soy sauce to the skillet and cook until thoroughly heated. Nutrition Serving Size: 1 Calories: 327 Protein: 22g Carbs: 31g Fat: 12g 39

DayD1a0y 10 Breakfast: : Eggs In Clouds Lunch: : Portobello Pizza Dinner: : Creamy Chicken Quesadillas 40

Eggs in Clouds Serves : 1 Ingredients • 4 large eggs • ½ cup shredded pepper jack cheese • 4 slices cooked bacon Instructions 1. Separate egg whites from egg yolk and place the egg white into 4 different empty bowls. 2. Allow whites to sit at room temperature for 20 minutes. 3. Cook up some bacon. Set on a paper towel after cooking to absorb excess grease. Allow cooling then to crumble into small pieces. 4. Whip egg whites with an electric mixer or by hand until they form stiff peaks (when you pull the mixer out, the whites form points that do not bend over). 5. Gently fold shredded pepper jack cheese and bacon into egg whites. 6. Spoon 4 even mounds onto a parchment paper-lined cookie sheet, then make a well in the center of each. 7. Bake whites at 230 Celsius for 3 minutes. 8. Remove from oven and gently place a yolk in each well. Return to the oven and continue cooking for 3 minutes. Nutrition Calories: 213 Protein: 14.2g Carbs: 6g Fat: 16g Serving Size: 1 41

Portobello Pizza Serves : 1 Ingredients Instructions • 6 portobello mushrooms (remove the stem, washed, 1. Preheat oven to broil/ grill settings on high heat. 2. Combine the oil, garlic and 4 teaspoons of the and dried with a paper towel) seasoning in a small bowl. Brush the bottoms of each • 2 tablespoons extra virgin olive oil mushroom with the garlic oil mixture and place each • 2 teaspoons minced garlic mushroom, oil side down, on a lightly greased • 6 teaspoons Italian seasoning baking sheet/ tray. • 6 cheries or grape tomatoes, sliced thinly 3. Fill each mushroom with 2 tablespoons of the pizza • 3/4 cup pizza sauce (garlic and herb) sauce per cap, ¼ cup of mozzarella cheese, 6 • 1 ½ cups reduced-fat shredded mozzarella cheese pepperoni miniatures, and tomato slices. • 30 miniature-sized pepperonis 4. Place in the centre of the oven and cook for 8 minutes • Salt and pepper until cheese has melted and is golden in colour. 5. Sprinkle with the remaining Italian seasoning and season with salt and pepper to taste. Nutrition Serving Size: 1 Calories: 317 Protein: 14.9g Carbs: 5.5g Fat: 26.1g 42

Creamy Chicken Quesadillas Serves : 4 Ingredients Instructions • 1 tablespoon olive oil 1. Heat oil in a small saucepan over medium. Sprinkle flour over pan • 4 teaspoons all-purpose flour and cook for 30 seconds. Slowly add the stock and cook for 2 • ½ cup unsalted chicken stock minutes. Remove pan from heat; stir in spinach, hot sauce, salt, • 1 cup coarsely chopped spinach pepper, chicken, and cheese. • 1 tablespoon hot sauce • ¼ teaspoon kosher salt 2. Heat a large skillet over medium. Divide chicken mixture evenly • 1/8 teaspoon black pepper over half of each tortilla. Fold tortillas in half overfilling. Carefully • 1 ¼ cups shredded rotisserie chicken coat both sides of quesadillas with cooking spray. breast 3. Add 2 quesadillas to the pan and cook 2 minutes on each side or • 1 cup shredded mozzarella cheese until browned and cheese is melted. Repeat with remaining • 4 whole-wheat flour tortillas quesadillas. Cut each into 4 wedges. Serve with avocado. • 1 ripe avocado, quartered Nutrition Calories: 343 Protein: 23g Carbs: 24g Fat: 17g 43 Serving Size: 1