High Protein Lower Carbs Recipes

RECIPES

High Protein LowER Carb I N C L U D E S

S A M P L E

M E A L

P L A N

prep time:

cook time:

servings:

XX minutes

XX minutes

feeds XX

W W W . T H I S P A G E O N H E A L T H . C O M

High Protein, LowER Carb recipes...

Protein plays a crucial role in our health, especially for women navigating the phases of pregnancy, strength and volume to helping with post-workout recovery, the benefits are numerous.

It helps in maintaining a healthy weight, ensuring bone health, and even regulating blood pressure. Moreover, protein helps keep us full for longer, curbing hunger and cravings.

However, while we focus on protein, it's essential to pay attention to the importance of carbohydrates.

Carbohydrates

Carbs, especially the right kind, are vital for our overall health. They provide the much-needed fibre that benefits our weight management, heart health, and digestive system. But remember, not all carbs are created equal.

While low-carb diets might work wonders for some, they aren't suitable for everyone, and drastically cutting carbs can impact women's hormonal health.

Some women might experience irregular menstrual cycles or even amenorrhea due to an extremely low-carb diet.

Plus, such diets might lower thyroid function in certain individuals, leading to fatigue, weight gain, and mood dips.

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Protein

perimenopause and menopause. From boosting muscle

High Protein, LowER Carb recipes...

A moderate carb intake often strikes the right balance for many women. However, for those with conditions like PCOS, diabetes, and obesity, or those leading a very sedentary lifestyle, a low-carb diet might be more beneficial.

It's crucial to remember that women's hormones are finely tuned to energy availability. Consuming too few calories or carbs can lead to imbalances with far-reaching effects like impaired fertility and mood swings.

Nutrition isn't one-size-fits-all. Some individuals thrive on a low-carb diet, while others benefit from a higher-carb intake. If you're considering a strict low-carb regimen, it's always best to consult with a nutritionist or dietitian. They can offer tailored advice to ensure you're fueling your body in the best possible way.

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RECIPES

High Protein LowER Carb I N C L U D E S

S A M P L E

M E A L

prep time:

cook time:

servings:

XX minutes

XX minutes

feeds XX

W W W . Y O U R W E B S I T E . C O M

P L A N

prep time:

cook time:

servings:

10 minutes

45 minutes

feeds 4

High Protein Breakfast Egg Muffin PLANT COUNT: 4 WHAT YOU'LL NEED: 1 tbsp Avocado Oil/Olive Oil

1/2 cup Cottage Cheese

1 Yellow Onion (Small, diced - 1/2 cup)

1/4 cup Unsweetened Almond Milk (or milk of your

1/2 Red Bell Pepper (Diced)

choice)

1 cup Baby Spinach (Roughly chopped)

1/2 cup Quinoa (Cooked)

10 Eggs

60 grams Sliced Ham (Roughly chopped - 1/2 cup)

LET'S GET COOKING:

1 2

Preheat your oven to 375°F (190°C), and line a 12-muffin pan with paper cases. Alternatively, brush the muffin pan with oil to prevent the muffins from sticking.

Add the oil and diced onions to a medium-sized pan and, over medium heat, cook for 4-5 minutes until they become translucent. Stir in the red pepper and cook for a further 2-3 minutes until softened. Turn off the heat, and stir in the chopped spinach to wilt, then set aside.

3

In a large mixing bowl, whisk together the eggs, cottage cheese, and milk until smooth. Season with salt and pepper.

4

Add the sautéed vegetables, cooked quinoa, and diced ham to the egg mixture. Mix well to ensure even distribution of ingredients.

5

6 7

Carefully pour or spoon the mixture into the muffin tins/paper cases, filling each one about 3/4 of the way full. Place the muffin tin in the preheated oven and bake for 20- 25 minutes, or until the centre of the mini quiches is set, and they begin to turn golden brown on top.

Remove from the oven and let them cool for a few minutes. Carefully remove them from the paper cases, or using a butter knife or spatula, gently go around each quiche to ensure they aren't sticking to the muffin pan, and then pop them out.

Serve alone or with a green mixed salad with a balsamic vinaigrette.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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PRO TIPS: Serving Size: This mixture should make 12 muffins.

Use three muffins per serving.

Quinoa: A complete protein containing all of the essential amino acids, making it an excellent protein source for vegetarians and vegans. It’s naturally gluten-free, and an excellent source of fibre & antioxidants.

NUTRITION: Amount per serving (1 bite) Calories

352

Fat

19g

Protein

25g

Total Carbs

20g

Net Carbs

17g

Sugar

4g

Fibre

3g

prep time:

cook time:

servings:

10 minutes

45 minutes

feeds 4

High Protein Breakfast Egg Muffin PLANT COUNT: 4 WHAT YOU'LL NEED: 1 tbsp Avocado Oil/Olive Oil

1/2 cup Cottage Cheese

1 Yellow Onion (Small, diced - 1/2 cup)

1/4 cup Unsweetened Almond Milk (or milk of your

1/2 Red Bell Pepper (Diced)

choice)

1 cup Baby Spinach (Roughly chopped)

1/2 cup Quinoa (Cooked)

10 Eggs

60 grams Sliced Ham (Roughly chopped - 1/2 cup)

LET'S GET COOKING:

1 2

Preheat your oven to 375°F (190°C), and line a 12-muffin pan with paper cases. Alternatively, brush the muffin pan with oil to prevent the muffins from sticking.

Add the oil and diced onions to a medium-sized pan and, over medium heat, cook for 4-5 minutes until they become translucent. Stir in the red pepper and cook for a further 2-3 minutes until softened. Turn off the heat, and stir in the chopped spinach to wilt, then set aside.

PRO TIPS: Serving Size: This mixture should make 12 muffins.

Use three muffins per serving.

3

In a large mixing bowl, whisk together the eggs, cottage cheese, and milk until smooth. Season with salt and pepper.

Quinoa: A complete

4

Add the sautéed vegetables, cooked quinoa, and diced ham to the egg mixture. Mix well to ensure even distribution of ingredients.

the essential amino acids,

Carefully pour or spoon the mixture into the muffin tins/paper cases, filling each one about 3/4 of the way full. Place the muffin tin in the preheated oven and bake for 20- 25 minutes, or until the centre of the mini quiches is set, and they begin to turn golden brown on top.

protein source for

5

6 7

Remove from the oven and let them cool for a few minutes. Carefully remove them from the paper cases, or using a butter knife or spatula, gently go around each quiche to ensure they aren't sticking to the muffin pan, and then pop them out.

Serve alone or with a green mixed salad with a balsamic vinaigrette.

protein containing all of making it an excellent vegetarians and vegans.

It’s naturally gluten-free, and an excellent source of fibre & antioxidants.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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prep time:

cook time:

servings:

5 minutes

5 minutes

feeds 1

Vegan Chocolate Surprise Smoothie PLANT COUNT: 5 WHAT YOU'LL NEED: 1/4 cup Black Beans

1/2 tsp Cacao Powder

1/2 cup Frozen Cauliflower

1/4 cup Unsweetened Coconut Yogurt

1 serving of Vegan Chocolate

1 cup Water

Protein Powder (24g Protein)

2 tbsps Hemp Seeds

LET'S GET COOKING:

1

Place all of the ingredients into a blender and puree until smooth. Enjoy!

PRO TIPS: Dairy Option: Replace the coconut yoghurt with Plain Greek Yoghurt. This will increase the calories to 395, protein content to 37g, sugar to 12g, and fibre 9g.

Protein Powder: For a dairy option, choose Whey Isolate.

“Surprise” Ingredient: While black beans might seem like an unexpected ingredient for a protein smoothie, they're not only a good protein source, but also provide excellent fibre content, making them a fantastic food for gut nourishment. No taste, either!

NUTRITION: Amount per serving (1 bite) Calories

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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378

Fat

16g

Protein

32g

Total Carbs

34g

Net Carbs

24g

Sugar

11g

Fibre

10g

prep time:

cook time:

servings:

5 minutes

5 minutes

feeds 1

Vegan Chocolate Surprise Smoothie PLANT COUNT: 5 WHAT YOU'LL NEED: 1/4 cup Black Beans

1/2 tsp Cacao Powder

1/2 cup Frozen Cauliflower

1/4 cup Unsweetened Coconut Yogurt

1 serving of Vegan Chocolate

1 cup Water

Protein Powder (24g Protein)

2 tbsps Hemp Seeds

LET'S GET COOKING:

1

Place all of the ingredients into a blender and puree until smooth. Enjoy!

PRO TIPS: Dairy Option: Replace the coconut yoghurt with Plain Greek Yoghurt.

This will increase the calories to 395, protein content to 37g, sugar to 12g, and fibre 9g.

Protein Powder: For a dairy option, choose Whey Isolate.

“Surprise” Ingredient: While black beans might seem like an unexpected ingredient for a protein smoothie, they're not only a good protein source, but also provide excellent fibre content, making them a fantastic food for gut nourishment. No taste, either!

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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prep time:

cook time:

servings:

5 minutes

5 minutes

feeds 1

Vegan Strawberry Smoothie Bowl PLANT COUNT: 6 WHAT YOU'LL NEED: 1/4 cup Frozen Strawberries

2 tbsp Hemp Seeds

1/4 cup Pomegranate Seeds

1 tsp Acai Powder (Optional)

1/2 cup Water

1 serving Vegan Vanilla Protein Powder (24

1/3 cup Frozen Cauliflower

grams protein)

1/4 cup Unsweetened Coconut Yogurt

LET'S GET COOKING:

1

Place frozen strawberries, pomegranate seeds, water, cauliflower, yoghurt, 1 tbsp of hemp seeds, and acai powder (if using), and the protein powder in a blender. Pulse until smooth, scraping down the sides as needed.

PRO TIPS: Dairy Option: Replace the coconut yoghurt with Plain Greek Yoghurt. This will alter the nutritional content: Calories 382, protein 34g, fibre 6g, sugar 19g.

2

Scrape down the sides of the blender cup as this will be thick to blend initially.

3

Pour into a bowl and top with the remaining hemp seeds.

Additional Toppings: use pomegranate seeds and/or diced fresh strawberries for additional nourishment.

Acai Berry Powder: Contains antioxidants, which support heart health and weight management. It may be a beneficial addition during perimenopause and menopause. Not recommended in pregnancy.

NUTRITION: Amount per serving (1 bite) Calories

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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364

Fat

15g

Protein

28g

Total Carbs

34g

Net Carbs

27g

Sugar

17g

Fibre

7g

prep time:

cook time:

servings:

5 minutes

5 minutes

feeds 1

Vegan Strawberry Smoothie Bowl PLANT COUNT: 6 WHAT YOU'LL NEED: 1/4 cup Frozen Strawberries

2 tbsp Hemp Seeds

1/4 cup Pomegranate Seeds

1 tsp Acai Powder (Optional)

1/2 cup Water

1 serving Vegan Vanilla Protein Powder (24

1/3 cup Frozen Cauliflower

grams protein)

1/4 cup Unsweetened Coconut Yogurt

LET'S GET COOKING:

1

Place frozen strawberries, pomegranate seeds, water, cauliflower, yoghurt, 1 tbsp of hemp seeds, and acai powder (if using), and the protein powder in a blender. Pulse until smooth, scraping down the sides as needed.

PRO TIPS: Dairy Option: Replace the coconut yoghurt with Plain Greek Yoghurt. This will alter the nutritional content:

2

Scrape down the sides of the blender cup as this will be thick to blend initially.

3

Pour into a bowl and top with the remaining hemp seeds.

Additional Toppings: use pomegranate seeds and/or diced fresh strawberries for additional nourishment.

Calories 382, protein 34g, fibre 6g, sugar 19g.

Acai Berry Powder: Contains antioxidants, which support heart health and weight management. It may be a beneficial addition during perimenopause and menopause. Not recommended in pregnancy.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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prep time:

cook time:

servings:

15 minutes

30 minutes

feeds 3

Breakfast Eggs in Tomato Sauce PLANT COUNT: 6 WHAT YOU'LL NEED: 1 tbsp Extra Virgin Olive Oil (or avocado oil)

1 cup Crushed Tomatoes

1 Yellow Onion (Diced)

2 cups Red Kale (Stems removed, finely

1 Green Bell Pepper (Diced)

sliced)

1 tsp Cumin

1 cup Frozen Green Beans (Cut into 1 inch

1 tsp Paprika

pieces)

4 cups Tomato (Diced - about 3-4 large

7 Egg

tomatoes)

1/3 cup Feta Cheese (crumbled - topping)

LET'S GET COOKING:

1

2 3

4

Preheat your oven to 350°F. Next, add the oil and diced onion to a large cast iron pan and season with salt and pepper. Over medium-high heat, cook for 3-4 minutes. After that, stir in the diced green bell pepper, cumin, and paprika and cook for another 4-5 minutes until the veggies have softened. Turn the heat down to medium.

Add diced tomatoes, crushed tomatoes, kale, and green beans.

Simmer until the kale wilts.

Using a wooden spoon, create seven indentations in the mixture and gently crack an egg into each one. Then, transfer the cast iron skillet into the preheated oven and bake for approximately 12-20 minutes until the eggs are fully set to your desired consistency - the whites may take the longest to set.

After the eggs are cooked, remove the pan from the oven and sprinkle the crumbled feta cheese on top. Let it rest for 5 minutes to soften the cheese, and then divide it into portions and enjoy.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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PRO TIPS: More Protein: Add diced ham or shredded cooked chicken.

Plant-Based Protein Option: Stir in cooked quinoa for a plant-based option.

NUTRITION: Amount per serving (1 bite) Calories

365

Fat

21g

Protein

22g

Total Carbs

26g

Net Carbs

18g

Sugar

15g

Fibre

8g

prep time:

cook time:

servings:

15 minutes

30 minutes

feeds 3

Breakfast Eggs in Tomato Sauce PLANT COUNT: 6 WHAT YOU'LL NEED: 1 tbsp Extra Virgin Olive Oil (or avocado oil)

1 cup Crushed Tomatoes

1 Yellow Onion (Diced)

2 cups Red Kale (Stems removed, finely

1 Green Bell Pepper (Diced)

sliced)

1 tsp Cumin

1 cup Frozen Green Beans (Cut into 1 inch

1 tsp Paprika

pieces)

4 cups Tomato (Diced - about 3-4 large

7 Egg

tomatoes)

1/3 cup Feta Cheese (crumbled - topping)

LET'S GET COOKING:

1

2 3

4

Preheat your oven to 350°F. Next, add the oil and diced onion to a large cast iron pan and season with salt and pepper. Over medium-high heat, cook for 3-4 minutes. After that, stir in the diced green bell pepper, cumin, and paprika and cook for another 4-5 minutes until the veggies have softened. Turn the heat down to medium.

Add diced tomatoes, crushed tomatoes, kale, and green beans.

Simmer until the kale wilts.

Using a wooden spoon, create seven indentations in the mixture and gently crack an egg into each one. Then, transfer the cast iron skillet into the preheated oven and bake for approximately 12-20 minutes until the eggs are fully set to your desired consistency - the whites may take the longest to set.

After the eggs are cooked, remove the pan from the oven and sprinkle the crumbled feta cheese on top. Let it rest for 5 minutes to soften the cheese, and then divide it into portions and enjoy.

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PRO TIPS: More Protein: Add diced ham or shredded cooked chicken.

Plant-Based Protein Option: Stir in cooked quinoa for a plant-based option.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

prep time:

cook time:

servings:

10 minutes

30 minutes

feeds 4

Eggplant Beef Burger PLANT COUNT: 6 WHAT YOU'LL NEED: 1 Eggplant (Medium, sliced into 1/2-inch

1 Egg (Whisked)

thick rounds (these will be your "buns"))

2 tbsp Almond Flour

1 lb (454 grams) Lean Ground Beef

2 tsp Greek Seasoning

1/4 cup Yellow Onion (Finely diced)

1 Tomato (Sliced, topping)

2 Garlic (Cloves, minced)

1 Avocado (Mashed)

LET'S GET COOKING:

1

2

3

4 5

Prepare The Eggplant: Preheat your oven to 400°F (200°C). Lay out the eggplant slices on a baking sheet. Lightly brush both sides with olive oil and sprinkle with salt. Bake for 15-20 minutes or until the eggplant slices are tender and lightly golden. Flip them halfway through baking.

Burger Mix: While the eggplant is baking, in a large mixing bowl, combine the ground meat, chopped onion, minced garlic, egg, almond or coconut flour, parsley, oregano, salt, and pepper. Mix until just combined, being careful not to overwork the meat.

Form Patties: Divide the meat mixture into four equal portions and shape them into patties. Cook Patties: In a large skillet over medium heat, warm the olive or avocado oil. Once hot, add the patties and cook for about 4-5 minutes on each side or until they're cooked to your desired level of doneness.

Assemble the Burger: Place a meat patty between two slices of the baked eggplant. Add your choice of toppings. If you add cheese, you can melt it on the patty during the last minute of cooking by covering the skillet.

Serve and Enjoy: Serve the eggplant burgers immediately, accompanied by a salad or other low-carb side dishes if desired.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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PRO TIPS: More carbs: Replace the eggplant with a toasted burger bun.

No Beef: Replace the ground with chicken, turkey or pork.

Egg Sensitivity: Replace the egg with a flax egg, or omit it altogether - this will reduce the protein content.

NUTRITION: Amount per serving (1 bite) Calories

451

Fat

33g

Protein

25g

Total Carbs

15g

Net Carbs

7g

Sugar

6g

Fibre

8g

prep time:

cook time:

servings:

10 minutes

30 minutes

feeds 4

Eggplant Beef Burger PLANT COUNT: 6 WHAT YOU'LL NEED: 1 Eggplant (Medium, sliced into 1/2-inch

1 Egg (Whisked)

thick rounds (these will be your "buns"))

2 tbsp Almond Flour

1 lb (454 grams) Lean Ground Beef

2 tsp Greek Seasoning

1/4 cup Yellow Onion (Finely diced)

1 Tomato (Sliced, topping)

2 Garlic (Cloves, minced)

1 Avocado (Mashed)

LET'S GET COOKING:

1

2

3

Prepare The Eggplant: Preheat your oven to 400°F (200°C). Lay out the eggplant slices on a baking sheet. Lightly brush both sides with olive oil and sprinkle with salt. Bake for 15-20 minutes or until the eggplant slices are tender and lightly golden. Flip them halfway through baking.

PRO TIPS:

Burger Mix: While the eggplant is baking, in a large mixing bowl, combine the ground meat, chopped onion, minced garlic, egg, almond or coconut flour, parsley, oregano, salt, and pepper. Mix until just combined, being careful not to overwork the meat.

More carbs: Replace the

Form Patties: Divide the meat mixture into four equal portions and shape them into patties. Cook Patties: In a large skillet over medium heat, warm the olive or avocado oil. Once hot, add the patties and cook for about 4-5 minutes on each side or until they're cooked to your desired level of doneness.

with chicken, turkey or pork.

4

Assemble the Burger: Place a meat patty between two slices of the baked eggplant. Add your choice of toppings. If you add cheese, you can melt it on the patty during the last minute of cooking by covering the skillet.

5

Serve and Enjoy: Serve the eggplant burgers immediately, accompanied by a salad or other low-carb side dishes if desired.

eggplant with a toasted burger bun.

No Beef: Replace the ground Egg Sensitivity: Replace the egg with a flax egg, or omit it altogether - this will reduce the protein content.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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prep time:

cook time:

servings:

10 minutes

20 minutes

feeds 4

Rosemary and Garlic Shrimp PLANT COUNT: 4 WHAT YOU'LL NEED: 3 Garlic (Cloves, minced)

1 lb (454 grams) Raw Shrimp - Deveined

2 tbsp Rosemary (Fresh, finely chopped)

2 tsp Ghee (Optional)

1 Lemon (Juice & zest)

8 Zucchini (Spiralled - Approx 2 cups of

2 tbsp Extra Virgin Olive Oil (or avocado oil)

spiralled zucchini per person)

LET'S GET COOKING: PRO TIPS:

1

2

3

Combine minced garlic, finely chopped rosemary, lemon juice & zest, and 1 tbsp of oil in a large mixing bowl. Add the shrimp to the bowl and toss to coat them evenly with the marinade. Cover, and place them into the fridge to let them marinate for about 20-30 minutes.

Add the remaining oil and ghee (if using) to a cast iron pan (or frying pan), and over medium heat, cook the shrimp for 4-5 minutes. Turn and cook for a further 4-5 minutes or until pink and fully cooked.

Remove the shrimp from the pan, and set aside to keep warm. Add the spiralled zucchini to the pan and stir well to coat with the flavours of the oil, ghee and shrimp - About 1-2 minutes. Any longer, and the zucchini can become "soggy".

More carbs: Replace the zucchini with cooked brown rice or brown rice pasta.

Cooking Spiralled Zucchini: Either remove the hot pan from the heat and add the zucchini spirals immediately or cook for 1-2 minutes over low heat.

Overcooking will leave you with mushy zucchini.

Additional Calories: Add a side salad with homemade dressing.

NUTRITION: Amount per serving (1 bite)

4

Divide the zucchini between bowls and top with the cooked shrimp. Enjoy.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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Calories

248

Fat

11g

Protein

28g

Total Carbs

14g

Net Carbs

10g

Sugar

10g

Fibre

4g

prep time:

cook time:

servings:

10 minutes

20 minutes

feeds 4

Rosemary and Garlic Shrimp PLANT COUNT: 4 WHAT YOU'LL NEED: 3 Garlic (Cloves, minced)

1 lb (454 grams) Raw Shrimp - Deveined

2 tbsp Rosemary (Fresh, finely chopped)

2 tsp Ghee (Optional)

1 Lemon (Juice & zest)

8 Zucchini (Spiralled - Approx 2 cups of

2 tbsp Extra Virgin Olive Oil (or avocado oil)

spiralled zucchini per person)

LET'S GET COOKING:

1

2

3

4

Combine minced garlic, finely chopped rosemary, lemon juice & zest, and 1 tbsp of oil in a large mixing bowl. Add the shrimp to the bowl and toss to coat them evenly with the marinade. Cover, and place them into the fridge to let them marinate for about 20-30 minutes.

Add the remaining oil and ghee (if using) to a cast iron pan (or frying pan), and over medium heat, cook the shrimp for 4-5 minutes. Turn and cook for a further 4-5 minutes or until pink and fully cooked.

Remove the shrimp from the pan, and set aside to keep warm. Add the spiralled zucchini to the pan and stir well to coat with the flavours of the oil, ghee and shrimp - About 1-2 minutes. Any longer, and the zucchini can become "soggy".

Divide the zucchini between bowls and top with the cooked shrimp. Enjoy.

PRO TIPS: More carbs: Replace the zucchini with cooked brown rice or brown rice pasta.

Cooking Spiralled Zucchini: Either remove the hot pan from the heat and add the zucchini spirals immediately or cook for 12 minutes over low heat.

Overcooking will leave you with mushy zucchini.

Additional Calories: Add a side salad with homemade dressing.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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prep time:

cook time:

servings:

10 minutes

20 minutes

feeds 4

Honey Garlic Salmon With Cauliflower Rice PLANT COUNT: 3 WHAT YOU'LL NEED: 1/4 cup Honey

1 tbsp Extra Virgin Olive Oil

1/4 cup Tamari

2 tsp Ghee

5 Garlic (Cloves, minced)

16 ozs (454 grams) Salmon Fillet

1 tsp Ginger (Minced)

4 cups Cauliflower Rice

LET'S GET COOKING:

1

Mix the honey, tamari, garlic, ginger and oil in a medium glass container and stir well—reserve 2 tbsp of the marinade in a small glass container and set aside for later.

PRO TIPS: More carbs: Replace the cauliflower rice with brown rice or brown rice noodles.

Don’t like fish: Replace the salmon with diced

2 3

Place the salmon into the remaining marinade. Cover and place in the fridge for 2 hours.

Add the salmon plus its marinade to a cast iron pan (or frying pan) and, over medium-high heat, cook for 5-6 minutes each side or until fully cooked. Remove from the pan and set aside to keep warm.

chicken or beef and adjust cooking times.

Vegan Option: Omit the ghee. Replace the honey with maple syrup. Replace the salmon with tofu or tempeh.

NUTRITION: Amount per serving (1 bite) Calories

4

Add the cauliflower rice to the same pan and, over low heat, stir well to coat with the flavours. Divide into bowls and top with the salmon. Warm the saved marinade in the pan, then pour over the salmon to serve. Add steamed broccoli for additional veggies.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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276

Fat

9g

Protein

29g

Total Carbs

23g

Net Carbs

21g

Sugar

18g

Fibre

2g

prep time:

cook time:

servings:

10 minutes

20 minutes

feeds 4

Honey Garlic Salmon With Cauliflower Rice PLANT COUNT: 3 WHAT YOU'LL NEED: 1/4 cup Honey

1 tbsp Extra Virgin Olive Oil

1/4 cup Tamari

2 tsp Ghee

5 Garlic (Cloves, minced)

16 ozs (454 grams) Salmon Fillet

1 tsp Ginger (Minced)

4 cups Cauliflower Rice

LET'S GET COOKING:

1

Mix the honey, tamari, garlic, ginger and oil in a medium glass container and stir well—reserve 2 tbsp of the marinade in a small glass container and set aside for later.

PRO TIPS: More carbs: Replace the cauliflower rice with brown rice or brown rice noodles.

2 3

4

Place the salmon into the remaining marinade. Cover and place in the fridge for 2 hours.

Add the salmon plus its marinade to a cast iron pan (or frying pan) and, over medium-high heat, cook for 5-6 minutes each side or until fully cooked. Remove from the pan and set aside to keep warm.

Add the cauliflower rice to the same pan and, over low heat, stir well to coat with the flavours. Divide into bowls and top with the salmon. Warm the saved marinade in the pan, then pour over the salmon to serve. Add steamed broccoli for additional veggies.

Don’t like fish: Replace the salmon with diced chicken or beef and adjust cooking times.

Vegan Option: Omit the ghee.

Replace the honey with maple syrup. Replace the salmon with tofu or tempeh.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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prep time:

cook time:

servings:

10 minutes

60 minutes

feeds 4

Scrambled Tofu & Mushroom Bolognese over Spaghetti Squash PLANT COUNT: 7 WHAT YOU'LL NEED: 2 Spaghetti Squash (Large, halved, seeds

4 cups Mushrooms (Portobello, shiitake, cremini - chopped)

removed)

3 Garlic (Cloves)

16 ozs (454 grams) Tofu (450 grams, crumbled)

2 stalks Celery (Diced - about 1/2 cup)

1 tbsp Avocado Oil (or olive oil)

4 cups Marinara Sauce

1 Yellow Onion (Finely diced)

1/4 cup Nutritional Yeast

LET'S GET COOKING:

1

Preheat your oven to 400°F (200°C), and prepare a baking sheet with parchment paper. Drizzle the flesh side of the squash with a bit of avocado oil, salt, and pepper, then place the halves, cut side down, on the baking sheet.

2

Roast in the oven for about 30-40 minutes or until the flesh is tender.

While this is cooking, prepare the tofu sauce.

3

Remove the excess water from the tofu block and place it into a mediumsized bowl. Using your hands, crumble the tofu and set aside.

PRO TIPS: Marinara Sauce: Choose low sugar with minimal ingredients when store-bought. Alternatively, choose homemade.

4

In a large skillet, heat the oil over medium heat, then add the diced onions, and sauté until they are translucent. Stir in the mushrooms and cook for 8- 10 minutes, until browned. Then add the garlic, celery, and the crumbled tofu. Cook for 5-6 minutes.

5

Add the marinara sauce and nutritional yeast, then bring the mixture to a simmer, season with salt and black pepper, then reduce the heat to low.

Simmer for 10-12 minutes.

5

Using a fork, scrape out the spaghetti squash into spaghetti-like strands.

Divide between bowls and top with the tofu and mushroom bolognese sauce.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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More Carbs: replace the spaghetti squash with brown rice pasta or chickpea pasta.

NUTRITION: Amount per serving (1 bite) Calories

404

Fat

17g

Protein

24g

Total Carbs

42g

Net Carbs

32g

Sugar

11g

Fibre

10g

prep time:

cook time:

servings:

10 minutes

60 minutes

feeds 4

Scrambled Tofu & Mushroom Bolognese over Spaghetti Squash PLANT COUNT: 7 WHAT YOU'LL NEED: 2 Spaghetti Squash (Large, halved, seeds

4 cups Mushrooms (Portobello, shiitake, cremini - chopped)

removed)

3 Garlic (Cloves)

16 ozs (454 grams) Tofu (450 grams, crumbled)

2 stalks Celery (Diced - about 1/2 cup)

1 tbsp Avocado Oil (or olive oil)

4 cups Marinara Sauce

1 Yellow Onion (Finely diced)

1/4 cup Nutritional Yeast

LET'S GET COOKING:

1

Preheat your oven to 400°F (200°C), and prepare a baking sheet with parchment paper. Drizzle the flesh side of the squash with a bit of avocado oil, salt, and pepper, then place the halves, cut side down, on the baking sheet.

2

Roast in the oven for about 30-40 minutes or until the flesh is tender.

While this is cooking, prepare the tofu sauce.

3

Remove the excess water from the tofu block and place it into a mediumsized bowl. Using your hands, crumble the tofu and set aside.

PRO TIPS: Marinara Sauce: Choose low sugar with minimal ingredients when store-bought.

4

5

In a large skillet, heat the oil over medium heat, then add the diced onions, and sauté until they are translucent. Stir in the mushrooms and cook for 8- 10 minutes, until browned. Then add the garlic, celery, and the crumbled tofu. Cook for 5-6 minutes.

Add the marinara sauce and nutritional yeast, then bring the mixture to a simmer, season with salt and black pepper, then reduce the heat to low.

Simmer for 10-12 minutes.

Alternatively, choose homemade.

More Carbs: replace the spaghetti squash with brown rice pasta or chickpea pasta.

PLANT COUNT: Aim for 30 different plant-based foods each week for

5

Using a fork, scrape out the spaghetti squash into spaghetti-like strands.

Divide between bowls and top with the tofu and mushroom bolognese sauce.

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gut nourishment and diversity.

prep time:

cook time:

servings:

10 minutes

30 minutes

feeds 4

Tempeh Stuffed Portobello Mushroom PLANT COUNT: 8 WHAT YOU'LL NEED: 4 Portobello Mushroom (Stems removed)

1 Zucchini (Diced)

1 tbsp Avocado Oil (or olive oil)

1/3 cup Marinara Sauce

1/4 cup Yellow Onion (Diced)

1 tbsp Greek Seasoning

250 grams Tempeh (Crumbled)

1/4 cup Nutritional Yeast

2 Garlic (Minced)

1/4 cup Vegan Parmesan Cheese

1/2 cup Orange Bell Pepper (Diced)

(Topping)

LET'S GET COOKING:

1

Line a baking sheet with parchment paper and preheat your oven to 375°F (190°C). With a spoon, gently scrape out the gills from the underside of the portobello mushrooms and place them cap-side facing up on the baking sheet.

2

Warm the oil in a large skillet over medium heat. Add the chopped onion and sauté for 2-3 minutes until the onions become translucent. Add the ground tempeh and minced garlic to the skillet. Cook for about 8-10 minutes.

PRO TIPS: Vegetarian Option: Replace the nutritional yeast

3

4

5

Add the diced bell peppers and zucchini. Continue to cook for another 5-6 minutes, just until the vegetables start to soften. Stir in the marinara sauce, and Greek seasoning, then season with salt and pepper. Remove the skillet from heat and mix in the nutritional yeast.

Divide the mixture among the four portobello mushrooms, pressing it into the caps. Sprinkle the stuffed mushrooms with vegan parmesan cheese and place the baking sheet in the oven and bake for about 15-20 minutes or until the mushrooms are tender.

Once cooked, remove from the oven, sprinkle with chopped fresh parsley (optional) and serve immediately.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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with grated cheddar and vegan parmesan with regular parmesan cheese. Add 1/4 cup of crumbled feta as a topping before placing the mushrooms in the oven to bake.

Meat Option: Replace the tempeh with ground turkey, chicken, pork or beef and cook accordingly.

NUTRITION: Amount per serving (1 bite) Calories

364

Fat

23g

Protein

25g

Total Carbs

20g

Net Carbs

14g

Sugar

6g

Fibre

6g

prep time:

cook time:

servings:

10 minutes

30 minutes

feeds 4

Tempeh Stuffed Portobello Mushroom PLANT COUNT: 8 WHAT YOU'LL NEED: 4 Portobello Mushroom (Stems removed)

1 Zucchini (Diced)

1 tbsp Avocado Oil (or olive oil)

1/3 cup Marinara Sauce

1/4 cup Yellow Onion (Diced)

1 tbsp Greek Seasoning

250 grams Tempeh (Crumbled)

1/4 cup Nutritional Yeast

2 Garlic (Minced)

1/4 cup Vegan Parmesan Cheese

1/2 cup Orange Bell Pepper (Diced)

(Topping)

LET'S GET COOKING:

1

2

Line a baking sheet with parchment paper and preheat your oven to 375°F (190°C). With a spoon, gently scrape out the gills from the underside of the portobello mushrooms and place them cap-side facing up on the baking sheet.

Warm the oil in a large skillet over medium heat. Add the chopped onion and sauté for 2-3 minutes until the onions become translucent. Add the ground tempeh and minced garlic to the skillet. Cook for about 8-10 minutes.

PRO TIPS: Vegetarian Option: Replace the nutritional yeast with grated cheddar and vegan parmesan with regular parmesan cheese. Add 1/4 cup of crumbled feta as a topping before placing the

3

Add the diced bell peppers and zucchini. Continue to cook for another 5-6 minutes, just until the vegetables start to soften. Stir in the marinara sauce, and Greek seasoning, then season with salt and pepper. Remove the skillet from heat and mix in the nutritional yeast.

4

Divide the mixture among the four portobello mushrooms, pressing it into the caps. Sprinkle the stuffed mushrooms with vegan parmesan cheese and place the baking sheet in the oven and bake for about 15-20 minutes or until the mushrooms are tender.

5

Once cooked, remove from the oven, sprinkle with chopped fresh parsley (optional) and serve immediately.

mushrooms in the oven to bake.

Meat Option: Replace the tempeh with ground turkey, chicken, pork or beef and cook accordingly.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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prep time:

cook time:

servings:

10 minutes

25 minutes

feeds 4

Sun-dried Tomato, Chicken and Feta Pasta PLANT COUNT: 5 WHAT YOU'LL NEED: 150 grams Chickpea Pasta (Dried - 2 cups) 4 cups Water 1 tbsp Olive Oil (or avocado oil) 17 oz (454 grams Chicken Breast) Diced 1 tsp Dried Basil 1 tsp Oregano

3 Garlic (Cloves, minced) 1 cup Sun Dried Tomatoes (Chopped) 2 cups Baby Spinach (Chopped roughly) 1/2 cup Chicken Broth 1/2 cup Canned Coconut Milk 1/2 cup Feta Cheese (Crumbled)

LET'S GET COOKING:

1

Add the dried pasta and water to a medium-sized saucepan and cook as directed on the packet. Once cooked al dente, drain and rinse with cold water to prevent further cooking, then set aside.

PRO TIPS: Vegan Option: Replace the chicken with either tempeh or tofu.

Replace the chicken broth with vegetable broth. Replace the feta with plant-based feta. Tempeh Nutrition: protein 38g,

2

In a large skillet, heat the oil over medium heat. Add the diced chicken and season with salt and pepper. Stir in the dried oregano and dried basil, then cook the chicken for about 8-10 minutes.

total carbs 40g, net carbs 33g. Tofu Nutrition: protein 26g, total carbs 33g, net carbs 24g.

Cooking Chickpea Pasta: When substituting regular pasta with chickpea pasta, always check the package for cooking durations. Pastas made from chickpeas or other legumes

3

Add the minced garlic and sundried tomatoes, then cook for 2 minutes before adding the chopped spinach. Cook until slightly wilted, about 2-3 minutes.

typically require shorter cooking times and can turn soft or mushy when overcooked.

Chickpea Pasta: A source of plant-based protein and contains fibre for gut nourishment.

4

Pour the chicken broth and coconut milk into the pot, and bring to a simmer for 5-6 minutes. Sprinkle the crumbled feta cheese into the sauce, stir well and let it melt slightly.

No Canned Coconut Milk: Replace this with cream.

NUTRITION: Amount per serving (1 bite)

5

Return the cooked pasta to the pan and toss everything together until well combined and the pasta is heated. Transfer the pasta to serving plates. Garnish with grated parmesan if desired.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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Calories

438

Fat

19g

Protein

40g

Total Carbs

32g

Net Carbs

25g

Sugar

9g

Fibre

7g

prep time:

cook time:

servings:

10 minutes

25 minutes

feeds 4

Sun-dried Tomato, Chicken and Feta Pasta PLANT COUNT: 5 WHAT YOU'LL NEED: 150 grams Chickpea Pasta (Dried - 2 cups) 4 cups Water 1 tbsp Olive Oil (or avocado oil) 17 oz (454 grams Chicken Breast) Diced 1 tsp Dried Basil 1 tsp Oregano

3 Garlic (Cloves, minced) 1 cup Sun Dried Tomatoes (Chopped) 2 cups Baby Spinach (Chopped roughly) 1/2 cup Chicken Broth 1/2 cup Canned Coconut Milk 1/2 cup Feta Cheese (Crumbled)

PRO TIPS: LET'S GET COOKING:

Vegan Option: Replace the chicken with either tempeh or tofu. Replace the chicken

1

Add the dried pasta and water to a medium-sized saucepan and cook as directed on the packet. Once cooked al dente, drain and rinse with cold water to prevent further cooking, then set aside.

broth with vegetable broth. Replace the feta with plant-based feta. Tempeh Nutrition: protein 38g, total carbs 40g, net carbs 33g.

Tofu Nutrition: protein 26g, total carbs 33g,

2

In a large skillet, heat the oil over medium heat. Add the diced chicken and season with salt and pepper. Stir in the dried oregano and dried basil, then cook the chicken for about 8-10 minutes.

net carbs 24g.

Cooking Chickpea Pasta: When substituting regular pasta with chickpea pasta, always check the package for cooking durations.

Pastas made from chickpeas or other

3

Add the minced garlic and sundried tomatoes, then cook for 2 minutes before adding the chopped spinach. Cook until slightly wilted, about 2-3 minutes.

legumes typically require shorter cooking times and can turn soft or mushy when overcooked.

Chickpea Pasta: A source of plant-based

4

Pour the chicken broth and coconut milk into the pot, and bring to a simmer for 5-6 minutes. Sprinkle the crumbled feta cheese into the sauce, stir well and let it melt slightly.

protein and contains fibre for gut nourishment.

No Canned Coconut Milk: Replace this with cream.

5

Return the cooked pasta to the pan and toss everything together until well combined and the pasta is heated. Transfer the pasta to serving plates. Garnish with grated parmesan if desired.

PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.

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SAMPLE MEAL PLAN

High Protein LowER Carb

prep time:

cook time:

servings:

XX minutes

XX minutes

feeds XX

Sample Meal Plan

TUE

WED

THU

FRI

SAT

SUN

High Protein Breakfast Egg Muffin

Vegan Chocolate Surprise Smoothie

High Protein Breakfast Egg Muffin

Vegan Chocolate Surprise Smoothie

Vegan Strawberry Smoothie Bowl

Breakfast Eggs in Tomato Sauce

Vegan Strawberry Smoothie Bowl

Eggplant Beef Burger

Honey Garlic Salmon With Cauliflower Rice

Eggplant Beef Burger

Scrambled Tofu & Mushroom Bolognese over Spaghetti Squash

Rosemary and Garlic Shrimp

Tempeh Stuffed Portobello Mushroom

Breakfast Eggs in Tomato Sauce

Honey Garlic Salmon With Cauliflower Rice

Eggplant Beef Burger

Scrambled Tofu & Mushroom Bolognese over Spaghetti Squash

Tempeh Stuffed Portobello Mushroom

Sundried Tomato, Chicken & feta Pasta

Rosemary and Garlic Shrimp

Sundried Tomato, Chicken & feta Pasta

DINNER

LUNCH

BREAKFAST

MON

l

SNACKS Add morning, afternoon or evening snack as desired.

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Sample Shopping List PRODUCE 1 Avocado 1 Lemon 1/2 Cup Pomegranate Seeds 3 Cups Baby Spinach 2 celery Stalks 1 Eggplant Garlic Cloves 1 tsp Fresh Ginger 1 Green Bell Pepper Orange Bell Pepper 4 Cups Portobello Mushrooms 1/2 Red Bell Pepper 2 Cups red Kale Fresh Rosemary 2 Spaghetti Squash Tomatoes Yellow Onions Zucchini

PROTEIN Chicken Breast Lean Ground Beef Salmon Fillet Shrimp/Prawns Sliced Ham Tempeh Tofu

SPICES/DRIED HERBS Cumin Dried Basil Greek Seasoning Oregano Paprika

NUTS & SEEDS Hemp Seeds

BOX, CAN, JAR Black Beans Canned Coconut Milk Chicken Broth Chickpea Pasta Crushed Tomatoes Marinara Sauce Quinoa Sun-Dried Tomatoes

NOTES

Other Acai Berry Powder Almond Flour Cacao Powder Chocolate Protein Powder Honey Nutritional Yeast Vanilla Protein Powder

CONDIMENTS & OILS Avocado Oil Olive Oil Tamari

COLD Cottage Cheese Eggs Feta CHeese Unsweetened Almond Milk Unsweetened Coconut Yoghurt Vegan Parmesan Cheese

FROZEN Cauliflower Rice Cauliflower Green Beans Strawberries

High Protein LowER Carb

prep time:

cook time:

servings:

XX minutes

XX minutes

feeds XX

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