[vc_row][vc_column width=”1/1″][kleo_gap size=”40px”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text css_animation=”right-to-left”]When it comes to mealtimes I can’t emphasise enough the importance of preparation.  Most people have between 3 and 5 dishes that they can throw together in a hurry at the end of a hard day at work, and if there is a lack of ingredients at home we revert to pre-packaged meals or takeaways.

You should have already done the shopping to cover every meal in the plan, which means there is no reason to deviate.

Familiarise yourself with the meal plans and work out what you need to have ready for breakfast; what you need to prepare for lunch if you need to take it to work, and what needs doing for dinner.

Whilst cooking the meals, pay attention to how easy they are so that you can make the decision to make these meals your NEW default meals.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_accordion collapsible=”yes” icons_position=”to-left” active_tab=”Fruit & Veg”][vc_accordion_tab title=”Monday” tooltip_position=”left” tooltip_action=”hover” icon=”up-open” icon_closed=”down-open”][kleo_grid type=”3″ animation=”yes” style=”box”][kleo_feature_item title=”Breakfast” icon_size=”default” icon=”food”]

Warm water with lemon.
Mini frittatas with tomato and rocket.
Supercharged shake.
[/kleo_feature_item][kleo_feature_item title=”Lunch” icon_size=”default” icon=”food”]
Tuna salad.
Peppermint tea.
[/kleo_feature_item][kleo_feature_item title=”Dinner” icon_size=”default” icon=”food”]
Curried chicken with brown rice.
Cup of chamomile tea.
[/kleo_feature_item][/kleo_grid][/vc_accordion_tab][vc_accordion_tab title=”Tuesday” tooltip_position=”left” tooltip_action=”hover” icon=”up-open” icon_closed=”down-open”][kleo_grid type=”3″ animation=”yes” style=”box”][kleo_feature_item title=”Breakfast” icon_size=”default” icon=”food”]
Peppermint tea.
Quinoa porridge.
Supercharged shake
[/kleo_feature_item][kleo_feature_item title=”Lunch” icon_size=”default” icon=”food”]
Tomato soup.
3 Rye crackers.
Ginger tea.
[/kleo_feature_item][kleo_feature_item title=”Dinner” icon_size=”default” icon=”food”]
Grilled salmon & salad with 10 almonds.
[/kleo_feature_item][/kleo_grid][/vc_accordion_tab][vc_accordion_tab title=”Wednesday” tooltip_position=”left” tooltip_action=”hover” icon=”up-open” icon_closed=”down-open”][kleo_grid type=”3″ animation=”yes” style=”box”][kleo_feature_item title=”Breakfast” icon_size=”default” icon=”food”]
Warm water with lemon.
Scrambled Eggs with Lemon, Basil and Tomato.
Supercharged shake.
[/kleo_feature_item][kleo_feature_item title=”Lunch” icon_size=”default” icon=”food”]
Peppermint tea.
Chicken and lime salad.
[/kleo_feature_item][kleo_feature_item title=”Dinner” icon_size=”default” icon=”food”]
Chicken and vegetable stir fry.
[/kleo_feature_item][/kleo_grid][/vc_accordion_tab][vc_accordion_tab title=”Thursday” tooltip_position=”left” tooltip_action=”hover” icon=”up-open” icon_closed=”down-open”][kleo_grid type=”3″ animation=”yes” style=”box”][kleo_feature_item title=”Breakfast” icon_size=”default” icon=”food”]
Warm water with lemon.
Mini frittatas with tomato and rocket.
Supercharged shake.
[/kleo_feature_item][kleo_feature_item title=”Lunch” icon_size=”default” icon=”food”]
Peppermint tea.
Tuna salad.
[/kleo_feature_item][kleo_feature_item title=”Dinner” icon_size=”default” icon=”food”]
Curried chicken with brown rice.
Chamomile tea.
[/kleo_feature_item][/kleo_grid][/vc_accordion_tab][vc_accordion_tab title=”Friday” tooltip_position=”left” tooltip_action=”hover” icon=”up-open” icon_closed=”down-open”][kleo_grid type=”3″ animation=”yes” style=”box”][kleo_feature_item title=”Breakfast” icon_size=”default” icon=”food”]
Peppermint tea.
Quinoa porridge.
Supercharged shake.
[/kleo_feature_item][kleo_feature_item title=”Lunch” icon_size=”default” icon=”food”]
Peppermint tea.
Chicken and lime salad.
3 rye crackers.
[/kleo_feature_item][kleo_feature_item title=”Dinner” icon_size=”default” icon=”food”]
Chicken Cacciatore with quinoa.
[/kleo_feature_item][/kleo_grid][/vc_accordion_tab][vc_accordion_tab title=”Saturday” tooltip_position=”left” tooltip_action=”hover” icon=”up-open” icon_closed=”down-open”][kleo_grid type=”3″ animation=”yes” style=”box”][kleo_feature_item title=”Breakfast” icon_size=”default” icon=”food”]
Warm water with lemon.
Scrambled Eggs with Lemon, Basil and Tomato.
Supercharged shake.
[/kleo_feature_item][kleo_feature_item title=”Lunch” icon_size=”default” icon=”food”]
Spicy salmon fillets.
[/kleo_feature_item][kleo_feature_item title=”Dinner” icon_size=”default” icon=”food”]
Curried chicken with brown rice.
Chamomile tea.
[/kleo_feature_item][/kleo_grid][/vc_accordion_tab][vc_accordion_tab title=”Sunday” tooltip_position=”left” tooltip_action=”hover” icon=”up-open” icon_closed=”down-open”][kleo_grid type=”3″ animation=”yes” style=”box”][kleo_feature_item title=”Breakfast” icon_size=”default” icon=”food”]
Quinoa porridge.
Supercharged shake.
Peppermint tea.
[/kleo_feature_item][kleo_feature_item title=”Lunch” icon_size=”default” icon=”food”]
Chicken & lime salad.
Green tea
.
[/kleo_feature_item][kleo_feature_item title=”Dinner” icon_size=”default” icon=”food”]
Grilled salmon & salad with 10 almonds.
[/kleo_feature_item][/kleo_grid][/vc_accordion_tab][/vc_accordion][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][kleo_gap size=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_accordion collapsible=”yes” icons_position=”to-left” active_tab=”Fruit & Veg”][vc_accordion_tab title=”Breakfast Recipes” tooltip_position=”left” tooltip_action=”hover” icon=”up-open” icon_closed=”down-open”][vc_column_text css_animation=”right-to-left”]

Supercharged Smoothie

  • 250ml of Almond Milk or filtered water
  • 1 organic egg (only if not having eggs for breakfast)
  • 600 mg calcium citrate powder
  • 600 mg magnesium citrate powder
  • 1 tsp dairy-free pro-biotic powder
  • 1 tsp vitamin C powder

Place all ingredients in a blender and blend until smooth. Drink!


 

Scrambled Eggs with Lemon, Basil and Tomato

1 Tsp Olive Oil,
1 whole eggs,
1 Tsp filtered water

1 Tsp lemon rind,
5 Fresh basil leaves washed,
3 cherry tomatoes halved,
Sea salt, to taste,
Drop of olive oil for garnish

In a bowl, combine eggs, water, sea salt and whisk until light and fluffy .

Using a non-stick frying pan, over low to medium-low heat, warm oil .

Add eggs and flick them around the pan so they don’t stick to the bottom .

Now it’s time to sprinkle in the sea salt and lemon rind 
Garnish a breakfast plate with basil leaves and tomatoes with a drop of olive oil .

Tumble eggs on to the plate.


Mini Frittatas with Spinach and Tomato

Makes 6 Frittatas (2 serves, refrigerate the 2nd serve for the next day)

  • 1 Brown Onion
  • 6 Organic Eggs
  • 3 TBS almond milk
  • 6 vine ripened cherry tomatoes quartered
  • Handful rocket or spinach chopped
  • 1 TBS Olive oil for frying

Salt and pepper to taste

Preheat Oven to 175 degrees celsius.

Chop and then fry onions in olive oil until caramelised.

Blend eggs and almond milk until light and fluffy in a blender.

Place all ingredients together season and divide mixture into a six cup muffin pan.

Bake for 20 minutes.

Remove from muffin pan and let cool.


Quinoa Porridge

2 Serves, refrigerate 2nd serve for up to 3 days.

1 cup quinoa.

1/2 tsp sea salt.

1 tsp cinnamon.

1 tsp stevia powder.

1 TBS coconut oil.

Almond milk to serve

Bring 2 cups of water to boil in a wide saucepan .

Add quinoa, sea salt, cinnamon, stevia and coconut oil .

Cover and reduce heat and simmer for 12 minutes.

Remove from heat and scoop into a bowl add almond milk and enjoy.

You can add blueberries or raspberries to sweeten.[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Lunch Recipes” tooltip_position=”left” tooltip_action=”hover” icon=”up-open” icon_closed=”down-open”][vc_column_text css_animation=”right-to-left”]Tuna Salad

Serves 2

1 can of large tuna in spring water
1 red onion, sliced
2 tomatoes sliced
1 cucumber thinly sliced
1/2 avocado cubed
1 handful English spinach leaves
1 handful of peppery rocket leaves
Sprinkle of pumpkin seeds
1 TBS Olive Oil
1 clove garlic crushed and minced
1/2 lemon juiced
Toss all salad ingredients together
Combine stevia and lemon juice then drizzle in olive Oil
Swirl dressing over and enjoy

Tomato Soup
Serves 4
2 TBS extra virgin olive oil
2 cans chopped tomatoes no additives
1 cup tomato sauce (no additives)
1 tube sugar-free tomato puree
2 fennel bulbs wash and chopped
2 cups filtered water or stock
1 brown onion diced
3 garlic cloves chopped

2 TBS freshly squeezed lemon
1 cup fresh basil leaves
1 large leek, washed sliced
1 red pepper chopped finely
1 bunch celery sliced thinly
½ cup coconut milk
Sea salt and cracked black pepper to taste
Tsp. stevia to taste

Sauté onion, garlic, pepper and celery in a large stainless or enamel soup pot, keeping a few fresh basil leaves aside
Place the remaining ingredients into the pot and pour in water so veggies are covered
Sprinkle in the stevia
Cook on high until boiled and then turn temp down and simmer with a lid on for 45 minutes
Garnish with fresh basil leaves and a squeeze of fresh lemon

Chicken and Lime Salad
1 cup oven roasted chicken roughly torn
1 cup spinach leaves
1/2 cup red pepper diced
2 sticks celery sliced thinly
1/2 cup sun dried tomatoes
1 cucumber thinly sliced
1 avocado diced
Tangy Lime Dressing:
1 TBS Olive Oil
1 lime juiced
1 TBS apple cider vinegar
1 tsp. lime zest
1 clove garlic crushed and minced
Sea Salt and Freshly Ground Black Pepper to taste

In medium sized bowl toss together all salad ingredients 
Combine lime juice, zest, garlic and apple cider vinegar and drizzle in olive oil and whisk slowly to create an emulsified dressing 
Add salt and pepper to taste
Assemble salad on a plate
Crown with roasted chicken and dress lightly[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Dinner Recipes” tooltip_position=”left” tooltip_action=”hover” icon=”up-open” icon_closed=”down-open”][vc_column_text css_animation=”right-to-left”]Spicy Fish Fillets
Serves 4
2 TBS olive oil
4 salmon fillets
2 TBS lemon juice
3/4 tsp. lemon juice
1/8 tsp. crushed red chilli or chilli powder
2 garlic cloves crushed

Preheat oven to 180 Celsius
Heat oil with lemon juice in a shallow pan.
Coat both sides of fillets with lemon, chilli and garlic
Mix spices together, and sprinkle over fillets.
Bake for 20-25 minutes
Serve with side salad

Curried Chicken

750 gms chicken diced
1 TBS coconut oil plus extra
1 can coconut milk
2 TBS lemon juice
4 onions – thinly sliced
4 large cloves garlic minced
1 large tomato diced
2 TBS raw grated ginger
1 TBS whole cumin seeds
2 tsp. ground coriander
1 tsp. turmeric powder
1 tsp. sea salt
Freshly cracked pepper

Cook brown rice according to instructions on packet.
In a large saucepan, heat coconut oil on medium heat
Add garlic, ginger and onions and sauté until browned
In the same pan, slide onion, garlic and ginger to one side and add more coconut oil if necessary to toast the cumin and coriander until they are browned
Mix all ingredients together in the pan and add chicken, turmeric, lemon juice, tomatoes, coconut milk, sea salt, and a few twists of freshly cracked pepper, stirring well  Cover and reduce heat to low, simmering for about 30 minutes

Russ’ Ratatouille
A small red onion, diced
1 clove of garlic, chopped or grated
1 courgette, sliced
1 red pepper, chopped
1 bag of spinach or curly Kale
2 TBS coconut oil for cooking
1 carton of chopped tomatoes
Celtic sea salt and pepper to taste
Chilli powder or flakes

Heat the oil in a wok.
Add the onion.  Stir until softening, then add the garlic.
Add courgette and pepper, stir until both are softening
Now add the green leaves
Season and add chilli to appeal to your taste
Simmer for 5 mins or until green leaves are wilted.

CHICKEN CACCIATORE
2 Tbs coconut oil
8 chicken drumsticks
sea salt and freshly ground pepper
1 red pepper
1 green pepper
1 courgette
1 onion, thinly sliced
2 cloves garlic, minced
1/2 TSP paprika
1/2 teaspoon chilli flakes
400 ml Vegetable stock (cheat with Kallo organic stock cubes)
1 tablespoon raw apple cider vinegar
400 g roma tomatoes (crushed) try and get cartons rather than tins if possible
2 TBS chopped flat-leaf parsley
Heat the oil in a large frying pan over a medium heat.  Season the chicken with salt and pepper and add to the pan.  Cook for 10 mins, turning occasionally until golden brown and crisp on all sides.  Remove from pan (set chicken aside) and reduce heat to low.  Add peppers, courgette, onion, garlic, paprika and chilli flakes.  Cook for 10 mins, until vegetable have softened.  Add stock, vinegar, tomato and chicken, bring to a simmer, then cover and cook over a low heat for about 20-25 mins, stirring occasionally until chicken is cooked through.  Stir in parsley and season with salt and pepper.  Serve.[/vc_column_text][/vc_accordion_tab][/vc_accordion][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][kleo_gap size=”60px”][/vc_column][/vc_row]

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