Main Course
Serves 4

1 protein | 1 dairy protein

• 4X200gm chicken breast fillets
• Olive oil spray
• 400 g can champignons, drained
• 1 tbsp balsamic vinegar
• 1 bunch baby spinach, washed and trimmed
• 1 bunch rocket, washed
• 120 g shaved Parmesan

Directions:

1. Brown chicken on both sides in a hot pan sprayed with olive oil cooking for 4-5 minutes. Remove from pan, wrap in foil then leave to stand approximately 5 minutes before slicing thinly across the grain.
2. Slice mushrooms in half then combine with vinegar.
3. Arrange greens evenly onto four serving plates, then top with chicken, sliced mushrooms and parmesan, season with freshly ground black pepper to taste.

Main  Course
Serves 4

1 protein | 1 fat | 2 vegetable

Ingredients:

• 600 g veal, cubed
• 1 Tbsp vegetable oil
• 1 large onion, chopped
• 1 cup carrots, chopped
• 1 Tbsp parsley, chopped
• ¼ cup lemon juice
• 2 cups beef stock
• 1 Tbsp flour
• freshly ground black pepper, to taste
• 2 bunches asparagus, cut into 2cm pieces

Directions:

1. In a Dutch oven brown the veal in hot oil. Add onion and carrots. Cook until onion is transparent. Stir in parsley.
2. In a bowl, mix the lemon juice, stock, flour and seasonings until well-blended. Pour over meat.
3. Cover and bake in preheated 170 C oven 1 ½ hours or until meat is tender. Add more stock if needed.
4. Cook asparagus until tender-crisp. Stir into veal and serve immediately.

Main Course
Serves 4

1 protein | 2 vegetable | 1 fat

Ingredients:

• 4 x 75 g veal loin steaks
• Salt and pepper
• 140 g tuna in oil (drained weight)
• 1 Tbsp whole egg mayonnaise
• 2 tsp lemon juice
• 1 Tbsp capers
• 4 handfuls snow peas or sugar snap peas, topped
• 2 carrots, julienne
• Olive oil spray
• 10 handfuls spinach

Directions:

• Season veal with salt and pepper.
• Combine tuna with mayonnaise, lemon juice and capers to make a smooth paste.
• Lightly steam snow peas and carrot for 2-3 mins. Remove and plunge into cold water.
• Heat non-stick frying pan over medium to high heat. When hot, spray with oil and add veal. Cook for 2-3 mins on each side (or cook to your liking).
• Place spinach with a tablespoon of water in a large saucepan over medium heat. Cover and cook 2-3 mins or until just wilted.
• Squeeze excess liquid from spinach and place on each plate. Top with veal. Add a dollop of tuna mixture on top of veal. Place snow peas and carrot alongside veal.

Main Course
Serves 2

1 protein | 1 fruit carb | 1 fat | 2 vegetable

Ingredients

• Lemon juice
• 1 large green apple, finely sliced into segments
• 2 handfuls green coral lettuce
• 1 stalk celery, finely chopped
• 1 handful mint, roughly torn
• 2 Tbsp low-fat plain yoghurt
• 1 Tbsp whole egg mayonnaise
• 1 Tbsp lemon juice
• 180 g shaved turkey breast, torn into pieces
• 4 walnut halves, roughly chopped
• 2 tsp grated parmesan
• Cracked pepper

Directions:

1. Squeeze lemon over apple slices, to prevent discolouration.
2. Place lettuce, apple, celery and mint in a large bowl.
3. Combine yoghurt, mayonnaise and lemon juice to make dressing.
4. Add turkey and dressing to salad and mix well.
5. To serve, pile salad high on each plate and sprinkle with walnut pieces, parmesan and pepper.

Soup
Serves 4

½ protein | 1 starchy carb

Ingredients:

• 450 g chicken breast, sliced
• 2 cups noodles
• 3 shallots, chopped
• ½ cup red capsicum, sliced
• ½ cup mushrooms, finely sliced
• ½ cup of bok choy or spinach
• ½ Tbsp fresh coriander, chopped
• 1 tsp crushed garlic
• 1 tsp crushed ginger
• 1 Tbsp fish sauce
• 1 Tbsp soy sauce
• 1 tsp lemongrass, chopped or powder
• sliced chilli to taste
• 1 litre of boiling water
• 1 Tbsp chicken stock powder

Directions:

1. Spray a large saucepan and brown chicken with garlic, ginger, capsicum, mushrooms, bok choy/spinach and shallots. Add fish sauce, soy sauce, coriander and lemongrass.
2. Add chicken stock to boiling water and add to pan. Bring back to boil and add noodles, boiling until soft.
3. Serve topped with sliced chilli and fresh coriander leaves.

Main Course
Serves 4

1 protein | 2 fat | 1 vegetable

Ingredients:

• 2 egg whites
• 1 tsp splenda
• 1 Tbsp cornflour
• 4 x 120 g skinless chicken breasts
• 2/3 cup water
• 2/3 cup soy sauce
• 1 Tbsp oil
• 1 ½ tsp crushed red capsicum
• 5 cloves minced garlic
• 1 tsp minced ginger
• ¼ cup peanuts, dry-roasted
• 125 g snow peas

Directions:

1. In a bowl combine egg whites, splenda and cornflour. Mix ingredients well.
2. Cut chicken into bite size pieces and add to egg white mixture; set aside.
3. In another bowl combine the water and soy sauce.
4. Pre-heat wok on high heat and add the oil. Add the crushed red capsicum, garlic and ginger. Cook for 30 seconds and add chicken mixture. Cook on high heat until done, stirring occasionally.
5. Reduce heat, add peanuts. Add the snow peas and soy sauce mixture, cover and simmer for 1 min, or until snow peas are cooked to your taste. Serve with rice (1 grain/starchy carb) or vegetables.

Side Dish
Serves 4-6

2 vegetables

Ingredients:

• 400 g can chopped tomatoes with onion and garlic
• Cinnamon, generous pinch
• Cumin, generous pinch
• Cloves, generous pinch
• 6 Tbsp fresh coriander leaves
• 800 g okra

Directions:

1. Heat the tomatoes, cinnamon, cumin and cloves with half the coriander in a pan, then season to taste with salt and pepper and bring to the boil. Add the okra and cook, stirring constantly, for 1-2 mins. Reduce heat to low, then simmer, stirring occasionally, for 20-30 mins, until the okra is tender.
2. Taste for spice and seasoning and adjust if necessary. Stir in the remaining coriander. Serve hot, warm or cold.

Main Course
Serves 2 

1 protein | 1 vegetable

Ingredients:

• 2 x 125 g fillet steaks
• 3 large plum tomatoes
• 2 spring onions, thinly sliced
• 30 ml balsamic vinegar
• 2 Tbsp water

Directions:

1. Trim any excess fat from steaks then season both sides with salt and pepper. Heat a non-stick frying pan and cook the steaks for about 3 mins on each side for medium-rare, or longer if preferred.
2. Put tomatoes in a heatproof bowl, cover with boiling water and leave for 1-2 mins until the skins start to split. Drain and peel tomatoes, then halve them and scoop out the seeds. Dice the tomato flesh.
3. Transfer the steaks to plates and keep warm. Add the vegetables, vinegar and water to the cooking juices in the pan and stir until warm, scraping up any meat residue.
4. Spoon the salsa over the steaks and serve with a mixed leaf salad or steamed vegetables.

Dessert
Serves 4

1 fruit carb

Ingredients:

• 4 small pears
• ½ tsp ground cloves
• Olive oil spray
• 1 tsp ground cinnamon
• 1 tbsp castor sugar

Directions:

1. Peel and core the pears then cut into quarters.
2. Place in a baking pan lined with baking paper. Spray with oil. Sprinkle pears with sugar and spices then toss evenly to coat.
3. Bake in a moderate oven 180C for 20 to 30 minutes or until pears are lightly golden.
4. Serve with a dollop of natural low fat yoghurt.

Main Course
Serves 4

One serve is equal to 1 protein and 1 vegetable.

Ingredients

• 4 chicken breasts (120g each), skin removed
• 1 large orange
• 2 Tbsp dark soy sauce
• 400 g wilted spinach

Directions:

1. Slash each chicken portion diagonally and place in a single layer in a shallow, ovenproof dish. Halve the orange, squeeze the juice from one half and mix the juice with the soy sauce. Pour over the chicken. Cut the remaining orange into wedges and place these on the chicken.
2. Cover and leave to marinate for several hours.
3. Preheat the oven to 180C. Turn the chicken over and bake, uncovered, for 20 minutes.
4. Turn the chicken over and bake a further 15 mins, or until cooked through.
5. Arrange wilted spinach on serving plates and top with chicken and orange wedges. Spoon the cooking juices over the top and season with black pepper.
6. Serve immediately with steamed vegetables.

Breakfast
Serves

1 ½ protein | 1 grain/starchy carb | ½ dairy protein

Ingredients:

• 1 slice rye bread
• 50 g low-fat cottage cheese
• 50 g smoked salmon
• Lemon juice
• Cracked pepper
• 1 Tbsp finely chopped dill

Directions:

1. Toast rye bread, spread with cottage cheese.
2. Place salmon on top, squeeze over a little lemon juice and sprinkle with cracked pepper and dill.

Main Course
Serves 4

1 protein | 2 vegetable | 1 fat

Ingredients:

• 500 g pork, sliced into strips
• 2 cups sliced mushrooms
• 1 cup baby carrots, cut into small pieces
• 2 cups bean sprouts
• 1 Tbsp butter
• 2 Tbsp rice wine vinegar
• 1 Tbsp sesame seeds
• 1/2 cup red wine
• fresh ground black pepper to taste

Directions:

1. In a large saute pan, cook pork strips in butter and rice wine vinegar.
2. In a separate pan cook all vegetables in wine. Add sesame seeds, turning to keep crisp.
3. Add pork to the vegetables, season and serve with a mixed salad.

Main Course
Serves 6

1 protein | 1 fat

Ingredients:

• 120 g grated parmesan
• 3 Tbsp sesame seeds
• ¼ tsp garlic powder
• ¼ tsp oregano
• 6 x 125 g veal schnitzels
• 2 eggs, beaten
• Cooking oil spray

Directions:

1. Mix parmesan, sesame seeds, garlic powder and oregano in a shallow dish. Dip veal into seed mixture, then into beaten egg, then back into mixture, ensuring veal is coated.
2. Heat a non-stick pan and spray with oil. Cook veal for a few minutes on each side until lightly browned. Serve with salad or vegetables.

Main Course
Serves 4

1 protein | 1 fat | 1 vegetable | 1 grain/starchy carb (optional)

Ingredients:

• 20 g soy/regular margarine
• 200 g button mushrooms, sliced
• 1 clove garlic, crushed
• 2 spring onions, chopped2
• 50 g firm tofu, drained and crumbled
• 1 tsp tamari
• 4 slices soy and linseed bread (optional)
• 1 Tbsp fresh parsley, finely chopped

Directions:

1. Melt ½ the margarine in large frying pan. Add mushrooms and cook over high heat for 5 mins. Add garlic and cook 5 mins, or until liquid has evaporated. Remove from pan.
2. Melt remaining margarine in the pan, add spring onion and cook 30 seconds. Add tofu, tamari and mushrooms and cook, stirring gently, for 2 mins or until tofu is heated through.
3. Stir in parsley and season with black pepper.
4. Serve on lightly toasted bread (optional).

Soup
Serves 4 

½ protein | 1 vegetable

Ingredients:

• 5 cups water
• 1 large garlic bulb, separated into unpeeled cloves
• 1 stalk celery, chopped
• 1 carrot, chopped
• 1 onion, chopped
• 10 peppercorns
• 5-6 parsley stems
• 1 Tbsp oil
• 500 g scallops
• Fresh ground black pepper
• Fresh coriander leaves, to garnish

Directions:

1. Combine water, garlic, celery, carrot, onion, peppercorns, and parsley stems in a saucepan with a good pinch of salt. Bring to the boil, reduce the heat and simmer, partially covered, for 30-45 mins.
2. Strain the stock into a clean saucepan. Taste and adjust the seasoning, and keep hot.
3. Slice scallops in half crossways to form 2 thinner rounds from each. Sprinkle with pepper.
4. Heat oil in a frying pan over medium-high heat and cook the scallops on one side for 1-2 mins until lightly browned and the flesh becomes opaque.
5. Divide the scallops between 4 warm shallow bowls, arranging them browned-side up. Ladle the soup over the scallops and then float a few coriander leaves on top. Serve at once.

Main Course
Serves 5

1 fat | 1 protein

Ingredients:

• 1 Tbsp oil
• 1 onion, finely chopped
• 1/4 tsp freshly minced garlic
• 500 g minced beef
• 1 dash Worcestershire sauce (2 - 3 teaspoons)
• 1 beef stock cube
• 1 pinch rosemary
• 1 pinch thyme
• 1 pinch oregano
• 1 pinch parsley
• 1 tsp gravy mix
• fresh ground black pepper
• 1 cup water
• 1 tsp cornflour (if needed to thicken the mixture)

Directions:

1. Heat oil in a large pan over moderate heat. Add onion and garlic. Saute until the onion is translucent.
2. Increase the heat and add the mince and Worcestershire sauce. Cook, stirring frequently to break up any lumps until the mince is browned. Drain and fat.
3. Add the crumbled stock cube, herbs, gravy powder, and pepper, stirring to ensure the mixture is well combined so that the addition of water does not form lumps. Slowly add the water to the mince mixture, stirring continuously.
4. Bring to the boil, reduce heat and simmer, covered, for 20 mins, stirring occasionally.
5. If the mince needs thickening, combine the cornflour with a little cold water and add to the mince mixture, stirring to combine thoroughly.
6. Serve with steamed vegetables.

Main Course
Serves 4

1 protein | ½ fruit carb | 1 fat

Ingredients:

• 4X200gm chicken breast fillets, cut into 2cm cubes
• ½ fresh pineapple, cut into 2cm cubes
• 125gm button mushrooms
• 2 green capsicums cut into 2cm pieces

Marinade

• 1 ½ tbsp olive oil
• 2 cloves garlic, crushed
• 2 tbsp fresh ginger, finely diced
• 1 tbsp lime juice
• 1 tbsp chopped coriander leaves

Directions:

1. Shake the ingredients of the marinade in a jar.
2. Thread kebab ingredients alternatively onto pre-soaked bamboo skewers and marinate in a shallow dish for 1 hour.
3. Grill kebabs over hot coals for 5-7 min or until cooked through, turning occasionally. Brush kebabs with extra marinade as necessary to prevent the kebabs from drying out. Serve with fresh green salad.

Dessert
Serves 4

1 dairy protein | 1 fruit

Ingredients:

• 1 packet diet passion fruit or pineapple jelly
• 1 cup boiling water
• 400 g low-fat passion fruit yoghurt
• 200 ml passion fruit pulp

Directions:

1. Dissolve the jelly crystals in the boiling water. Pour into a shallow metal container and refrigerate until the jelly starts to set around the edges.
2. Transfer the jelly to a bowl, add the yoghurt and 175 ml of the passion fruit pulp and beat for 5 minutes until creamy.
3. Spoon the mousse into 4 x 1 cup ramekins, cover with plastic wrap and chill until set. Serve with the remaining passion fruit pulp.

Main Course
Serves 4

1 protein | 3 vegetables | 1 fat

Ingredients:

• 1 Tbsp olive oil
• 1 large onion, chopped
• 4 cloves garlic, chopped
• 4 baby eggplants, chopped
• 1 large red capsicum, sliced
• 1 cup mushrooms, thickly sliced
• 1/2 tsp ground chilli
• 1 tsp mild paprika
• 1 1/2 tsp cumin
• 1 cinnamon stick
• pepper
• 2 x 400g cans diced Italian tomatoes
• 1 cup hot water
• 1 cup small cauliflower florets
• 1/2 cup green beans, sliced
• 1/2 cup yellow squash, sliced
• 1/4 cup parsley, chopped
• 2 x cans chick peas, drained
• 4 eggs, beaten

Directions:

1. Heat the oil in a large saucepan over low heat. Add the onion and garlic, cook for 5 minutes.
2. Add the eggplant, capsicum and mushrooms, and cook until the eggplant is soft. Add the chilli, paprika, cumin, cinnamon stick and pepper, stir and cook until fragrant.
3. Add the tomatoes and water, bring to the boil, then add the cauliflower,beans and squash. Reduce the heat to a simmer and cover with a lid. Cook for 8 minutes.
4. Add the parsley and chick peas, stir, then gently pour in the eggs without stirring. Replace the lid and cook for 5 minutes longer to set the eggs.
5. Gently stir to break the eggs into smaller pieces. Serve immediately.

Salad
Serves 4

½ grain/starchy carb | 1 fat | 2 vegetable

Ingredients:

• 80 g burghul (cracked wheat)
• 1 cup salt-reduced chicken stock or water
• 2 semi-dried tomatoes in oil, drained and finely sliced
• 1 continental cucumber, diced
• 2 spring onions, finely chopped
• 2 cups flat-leaf parsley, finely chopped
• 1 cup mint, finely chopped
• Zest and juice of one lemon
• 2 vine-ripened tomatoes, seeded and diced
• 1 Tbsp virgin olive oil
• Sea salt and cracked pepper

Directions:

1. Place burghul in a bowl and cover with chicken stock for 30 mins. Transfer to a fine sieve and press with a spoon to remove excess liquid. Spread burghul on kitchen paper and pat dry.
2. Combine burghul, semi-dried tomatoes, cucumber, spring onion, parsley and mint in a high sided bowl. Squeeze lemon juice over salad. Scatter tomato on top.
3. Drizzle with olive oil, sprinkle with lemon zest and season with salt and pepper.
4. Serve with beef, lamb or chicken.

Main Course
Serves 4

1 protein | 1 vegetable

Ingredients:

• Cooking oil spray
• 1 onion, diced
• ½ red capsicum, diced
• ¼ cup mushrooms, chopped
• 400 g extra lean minced beef
• 250 g tin tomatoes
• 2 tsp chilli powder
• 1 tsp Tabasco sauce  

Directions:

1. Spray pan with oil. Sauté onion and capsicum then add mushrooms and stir through. Set aside.
2. Brown beef and drain off any fat.
3. In a deep saucepan, combine beef, vegetable mixture, tomatoes and enough water to achieve desired thickness. Blend in chilli powder and Tabasco. Simmer for 30 mins. Add extra seasoning if required.

Main Course
Serves 4

1 protein | 1 vegetable

Ingredients

• 1 Tbsp oil
• 500 g lamb backstrap, sliced thinly
• 2 cloves garlic, finely chopped
• 1 small red onion, cut into wedges
• 1 fresh bird’s eye chilli, finely chopped
• ¼ cup lime juice
• 2 Tbsp sweet chilli sauce
• 2 Tbsp fish sauce
• 1 red capsicum, deseeded and sliced
• 1 green capsicum, deseeded and sliced
• ½ cup fresh mint leaves

Directions:

1. Heat a wok until very hot, add ½ Tbsp oil and swirl to coat. Add the lamb in batches and cook for 2 mins or until browned. Remove from the wok.
2. Heat remaining oil in wok, add the garlic and onion and cook for 30 secs. Return the lamb to the wok, add chilli, lime juice, red and green capsicum, sweet chilli sauce and fish sauce and stir-fry for 2 mins over high heat.
3. Stir in the mint and serve. May be served with rice (1 grain/starchy carb serve) and/or vegetables.

Main Course
Serves 4

1 protein | 1 vegetable | 1 fat

Ingredients:

• 1/4 cup red wine
• 1 Tbsp olive oil
• 1 Tbsp Vegemite
• 2 Tbsp tomato paste
• 2 drops tabasco sauce
• 500 g lamb fillets, cut into cubes
• 1 green capsicum, cut into squares
• 8 mushrooms, halved
• 8 cherry tomatoes

Directions:

1. Combine red wine, olive oil, vegemite, tomato paste and tabasco in a dish. Add lamb and refrigerate for 1 hour.
2. On skewers, alternately thread lamb, capsicum and mushrooms, finishing with a cherry tomato.
3. Cook under a grill or on a barbecue for 10-12 minutes, turning occasionally and basting with marinade during cooking.
4. Serve hot with vegetables and steamed rice (optional - 1 grain/starchy carb).

Main Course
Serves 4

½ protein | 1 vegetable

Ingredients:

• Cooking oil spray
• 1 garlic clove, crushed
• 4 spring onions, sliced
• 2 x 400 g cans green lentils, drained and rinsed
• 2 Tbsp balsamic vinegar
• 3 Tbsp each chopped parsley, oregano and basil
• 1 large red capsicum, deseeded and sliced
• 1 large green capsicum, deseeded and sliced
• 125 g cherry tomatoes, halved                                                        

Directions:

1. Spray a non-stick pan with oil, add garlic and spring onions and fry for 2 mins.
2. Stir in the lentils, vinegar, herbs, capsicum and tomatoes and serve.

Main Course
Serves 1 

½ protein | 1 fat | 1 vegetable

Ingredients:

• 2 lettuce leaves
• 50 g turkey breast, finely sliced
• 2 thin slices tomato
• 3 tsp avocado
• 2 tsp lime juice
• 2 rocket leaves

Directions:

1. Fan the two lettuce leaves on a plate. Top each with the turkey and tomato.
2. In a small bowl, combine the avocado and lime juice, then spoon onto the tomato and  top with rocket leaves.
3. Roll up and secure with a toothpick, or wrap in plastic wrap.

Main Course
Serves 6

½ protein | 1 dairy protein | 1 vegetable | 1 grain/starchy carb

Ingredients:

• 2 eggs
• 4 egg whites
• 1 ½ cups skim milk
• 160 g low-fat tasty cheese, grated
• 4 slices wholemeal bread, crumbled
• 125 g can sliced mushrooms, drained
• 1 cup broccoli florets
• 125 g lean smoked ham, chopped
• ½ tsp dried Italian seasoning

Directions:

1. Preheat oven to 180C. Spray a large soufflé dish with cooking oil.
2. In a large bowl, beat the eggs and whites until frothy. Stir in the milk, cheese, bread, mushrooms, broccoli, ham and seasoning. Pour into prepared soufflé dish.
3. Bake for 45 mins or until golden, and a knife inserted into the centre comes out clean.

Main Course
Serves 4

1 protein | 1 fat

Ingredients:

• 400 g soy tempeh, cut into triangles
• 1 Tbsp peanut oil
• ½ tsp sesame oil
• 1 tsp grated ginger
• 2 Tbsp light soy sauce
• 1 tsp minced garlic  

Directions:

1. Place the tempeh in a glass dish.
2. In a small bowl, mix the peanut oil, sesame oil, ginger, soy sauce and garlic. Pour the mixture over the tempeh, turning the pieces to coat well. Place in the refrigerator to marinate for 4 hours, or overnight.
3. Heat a large frying pan to medium high heat. Place foil over the cooking surface, and lay the tempeh triangles on the foil and cook for 3-4 mins per side, until golden brown.
4. Serve with stir fried vegetables.

Main Course
Serves 4

1 protein | 2 fat

Ingredients:

• 500 g rump steak
• 2 tsp cumin seeds
• 1 Tbsp green peppercorns in brine, drained and rinsed
• 1 cup fresh parsley, mint, chives, and coriander, mixed
• 2 Tbsp olive oil
• Zest of 1 lemon

Directions:

1. Crush cumin seeds in mortar and pestle, add peppercorns and pound a little to break them up slightly.
2. Remove any tough stalks from the herbs. Put the herbs in a food processor with the cumin seeds, peppercorns, oil and salt and process until the herbs are finely chopped.
3. Place the sauce in a small serving dish, covered with cling film, and chill until ready to serve. Prepare the sauce a day in advance to allow the flavours to mingle.
4. Barbeque or grill the rump steak until cooked to your liking, and then serve topped with the sauce, along with a fresh salad.

Main Course
Serves 4

1 protein

Ingredients:

• 4 x 125 g swordfish steaks (or other firm fish)
• 1 tsp minced fresh rosemary
• 1 tsp grated lemon rind
• 1 clove garlic, minced
• Cooking oil spray
• 1 Tbsp fresh lemon juice
• ¼ tsp pepper
• Lemon wedges
• Fresh rosemary sprigs

Directions:

1. Arrange fish in a large baking dish.
2. Combine minced rosemary, lemon rind, and garlic; press evenly onto one side of each fish. Cover and refrigerate 1 hour.
3. Heat BBQ plate or grill and spray with oil.
4. Combine lemon juice and pepper, and brush over fish. Cook 6 minutes on each side or until fish flakes easily, basting frequently with lemon juice mixture. Serve with salad.

Salad
Serves 6

2 vegetable | 2 fat

Ingredients:

• 300g green beans
• 1 bunch rocket lettuce
• 1 punnet cherry tomatoes
• 3 green shallots, finely sliced
• 10 kalamata olives, halved
• 6 basil leaves, torn

Dressing

• 2 Tbsp wine vinegar
• ¼ cup extra virgin olive oil
• 1 clove garlic, crushed
• Salt and freshly ground black pepper

Directions:

1. Wash, top and tail the beans, and halve if very long. Wash the rocket and tomatoes. Cut half of the tomatoes in half, and combine with beans and rocket on a platter or shallow bowl.
2. Slice the shallots and combine in a bowl with the olives and basil. Scatter over the salad vegetables. Place dressing ingredients into a screw-top jar and shake to mix.
3. Pour the dressing over the salad.

Main Course
Serves 4

1 protein | 3 vegetable | 1 fat | 1 dairy protein

Ingredients:

• 500g lamb fillet
• 1 punnet cherry tomatoes
• 1/2 spanish onion, sliced
• 20 Kalamata olives, halved and pitted
• 160 g reduced fat feta, cubed
• red and green lettuce leaves

Dressing

• 1 Tbsp red wine vinegar
• 2 Tbsp balsamic vinegar
• 1/2 tsp equal
• 2 tsp olive oil
• 2 Tbsp fresh basil, shredded
• Fresh ground black pepper

Directions:

1. Grill lamb and allow to cool slightly. Slice thinly.
2. Place all dressing ingredients in a screw-top jar, shake to combine.
3. Mix together the tomatoes, onion, olives and feta, add the lamb and dressing, and toss gently to combine. Serve immediately.

Main Course
Serves 6 

1 dairy protein | 2 vegetable | 1 fat

Ingredients:

• 6 tomatoes, cut into thin wedges
• 1 red onion, cut into thin rings
• 2 Lebanese cucumbers, sliced
• 30 Kalamata olives
• 240 g reduced-fat feta
• 1 Tbsp extra virgin olive oil
• Dried oregano, to garnish

Directions:

1. Combine tomato, onion, cucumber and olives in a bowl.
2. Break the feta into large pieces and scatter over the top.
3. Drizzle with the olive oil and sprinkle with the oregano.

Main Course
Serves 3

1 vegetarian protein | ½ dairy protein | 1 fat | 1 vegetable

Ingredients:

• 400g can chick-peas, drained and well rinsed
• 1 large clove garlic
• 1 small onion, chopped
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 heaped Tbsp buckwheat flour

Tomato relish

• 2 medium tomatoes, chopped
• juice of one lemon
• 3 tsp olive oil

Yoghurt mix

• ¾ cup natural yoghurt
• ½ tsp each of cayenne pepper and turmeric powder

Directions:

1. Blend the chick peas, garlic, onion and spices in a food processor until almost smooth. Scrape the paste into a bowl and mix with the flour. Divide into 9 balls, each the size of a golf ball.
2. Flatten into patties. Spray a frypan with cooking spray, and gently brown the falafels on each side. Respray frypan when you turn the falafels.
3. Combine tomato relish ingredients.
4. Mix yoghurt mix ingredients.
5. Serve the with the tomato relish and the yoghurt mix.

Main Course
Serves 6

2 vegetables | 1/3 dairy protein | 1 fat

Ingredients:

• 1 Tbsp olive oil
• 2 medium onions, finely chopped
• 1 Tbsp wholemeal plain flour
• 5 cups salt-reduced vegetable stock
• 750g broccoli
• 1 medium tomato, chopped
• 1 tsp chopped fresh thyme
• 1/2 tsp chopped fresh rosemary
• 1/4 tsp ground nutmeg
• 1 tsp lemon juice
• 1 cup skim milk
• 3/4 cup low-fat plain yoghurt

Directions:

1. Heat a large saucepan and add olive oil; add onion and stir over medium heat until soft. Add flour and stir for a further minute.
2. Gradually add in the stock, broccoli, tomato, thyme, rosemary, nutmeg and juice. Bring to a boil while stirring, then reduce heat, cover and simmer for 10 - 15 minutes or until broccoli is tender.
3. Blend soup in batches in a food processor, or with a stab mixer, then return to the saucepan.
4. Add the skim milk and yoghurt, and re-heat without boiling.

Dessert
Serves 4

½ protein

Ingredients:

• 375 ml skim milk
• 2 eggs, beaten
• 3 Tbsp sugar substitute
• 2 tsp instant decaffeinated coffee
• 1 tsp vanilla extract
• Ground cinnamon, for garnish
• Lemon twists, for garnish

Directions:

1. In a medium bowl, whisk together the milk, eggs, sugar substitute, coffee and vanilla extract until well-blended.
2. Pour into four custard cups or ramekins and place in a 30 cm skillet. Fill the skillet with water to 1.5cm from the tops of the custard cups. Bring the water to the boil over high heat. Reduce the heat to low, cover, and simmer for 10 mins.
3. Remove the cups from the skillet, cover with plastic wrap touching the surface of the custard, and refrigerate for 3 hours, or until chilled.
4. Garnish with cinnamon and lemon twists.

Main Course
Serves 4

1 protein | 2 vegetable | 1 fat

Ingredients:

• 4 x 120 g skinless chicken breasts
• ¼ tsp black pepper
• 170 g fresh mushrooms, sliced
• 125 g marinated artichoke hearts
• 400 g tomatoes, canned
• ¾ tsp oregano
• ¾ tsp basil
• ¼ cup dry white wine
• 1 Tbsp olive oil

Directions:

1. Season chicken with pepper. Heat the olive oil in a large skillet, brown the chicken then place in a baking dish.
2. Combine the remaining ingredients in the skillet and cook uncovered for 15 minutes.
3. Pour sauce over chicken, cover and bake in moderate oven for 1 hour or until chicken is cooked through. Serve with steamed vegetables.

Main Course
Serves 4

1 protein | 1 vegetable

Ingredients:

• 2 level Tbsp flour
• ¼ tsp pepper
• 4 x 120 g chicken breasts, cut in half
• Cooking oil spray
• 500 g fresh spinach, or 250 g packet frozen spinach
• 3 Tbsp basil, shredded
• 1 clove garlic, crushed
• 80 g grated parmesan

Directions:

1. Mix flour and pepper and place in a flat dish. Coat each chicken piece, one at a time, with the flour mixture and shake off excess. Place to the side.
2. Heat a frying pan to medium and spray with oil. Add chicken pieces and gently cook for 10 mins or until cooked through, turning once.
3. Wash and drain fresh spinach, then place spinach, basil and garlic in a large saucepan with ¼ cup water and cook until spinach is wilted (approx 2 mins). Drain off excess liquid and toss with a fork.
4. Place spinach on a serving plate and arrange chicken on top. Sprinkle with parmesan and serve immediately.

Soup Dish
Serves 23

Vegetables | ½ vegetarian protein

Ingredients:

• 1 small onion, chopped
• 250 g carrots, chopped
• 1 bunch fresh watercress
• 1 cup chick peas, drained and rinsed
• 750 ml fresh vegetable stock
• 1 tsp ground cumin

Directions:

1. In a medium sized saucepan, soften the onion in a little water. Add the carrot and soften for 5 mins.
2. Using kitchen scissors cut the watercress leaves and stalks into the pan. Stir in until the watercress starts to wilt.
3. Add the chick peas, stock and cumin and simmer gently for 20 mins until the carrots are just cooked.
4. Blend the soup in a processor until smooth, season with freshly ground black pepper to taste and serve.