Jar of Salad (Serves 1)

Ingredients 

6 lettuce leaves, chopped

1 carrot, grated

1/2 Lebanese cucumber, sliced

1 tomato, diced

1/2 avocado, mashed

100g roast chicken

Instructions

• Chop up all the ingredients as described above. 

• Place ingredients into a 500ml jar, one layer at a time. Mix the layers so you get an even spread of ingredients. 

Mushroom and Spinach Omelette (Serves 1)

Ingredients

4 eggs

2 mushrooms (button)

1 handful spinach leaves

1 clove garlic

Parsley for serving 

Instructions

• Crack eggs into a microwave safe container and beat until yolks are broken. 

• Mash a clove of garlic and add to the eggs, mixing in. 

• Cut mushrooms into quarters and add to eggs. 

• Add spinach leaves and mix in. 

• Put into microwave for 4 minutes on 50%

• Mix the ingredients and place back into the microwave for another 2 minutes on 50%

• If necessary, mix ingredients again and place back into the microwave for a further 1 minute on 50%

• Garnish with parsley and serve. 

Salmon with Traffic Light Vegetables (Serves 1)

Ingredients

1 salmon fillet (approx. 200g)

1/2 onion

2 florets broccoli 

1 carrot

1/2 Capsicum 

Instructions

• Place some coconut oil in a medium saucepan and heat to medium-high. 

• Place the salmon fillet in the saucepan for 3 minutes on each side. Each side should be a nice golden brown colour. 

• Chop up onion and cut all other vegetables into bite sized pieces. 

• Remove salmon from saucepan, add another teaspoon of coconut oil and add vegetables. Cook for 4 minutes, stirring regularly. 

Canned Tuna Salad (Serves 1)

Ingredients

1 can wild tuna

2 big lettuce leaves to be served on

1/4 onion, chopped

1/2 Lebanese cucumber, diced

1 tomato, diced

1/2 avocado, diced

5 tsp extra virgin olive oil

2 tbsp freshly squeezed lemon juice

Mint for serving

Instructions

• Place lettuce leaves in a bowl. 

• Drain the liquid from the tuna and spread over the lettuce leaves.

• Add the onion, cucumber, tomato and avocado, mixing them together. 

• Add the lemon juice and extra virgin olive oil evenly over the top. 

• Garnish with mint and serve.

Pork Chops with Apple and Onion (Serves 1)

Ingredients 

2 bone-in pork chops, with all the trimmings

2 tbsp coconut oil

1/2 onion, sliced

2 apples, sliced and corded

Rosemary

Coriander 

Instructions

• Heat a large pan over medium-high heat. Season the pork chops with rosemary to taste. 

• Add coconut oil to pan, followed by pork chops. Cook for 5 minutes on each side or until cooked to your liking.

• Reduce heat to medium-low and move chops to one side of the pan. Add the onion and apples to the other part of the pan.

• Cook for 4 minutes, or until apples are slightly soft, stirring regularly. 

• Serve the chops topped with onion and apples and garnished with coriander.