Baked Apple

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Ingredients (for 1 serving)

1 Serving of almond and sunflower seed mixture
1/2 teaspoon cinnamon powder
1 Pinch of cocoa powder
1 large Apple


Make it Like So:

For mandelade preparation, soak almonds and sunflower seeds in cold water overnight. The next day, sieve them to remove excess water. Puree and season with cinnamon and cocoa powder.

Wash apple and cut out the core. Take a pot with little water in it and cook the hollowed-out apple.

Preheat the oven to 200 ° C.

Fill the prepared mandelade in the apple and put it in a baking dish. Roast in a hot oven for 10 to 12 minutes.

Asian Carrot Salad with Sprouts

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Ingredients (for 1 serving)                                 

1 Portion of soy sprouts
1 Portion of carrots
Salt, pepper, Curry powder
Apple Cider vinegar
Tamari, to taste

Make it Like So:

Wash the soy sprouts. Wash carrots, peel and coarsely grate.

Head a pan with a little water with oil and fry the soy sprouts and grated carrots in it briefly. Season it with curry powder, salt, pepper, vinegar and tamari to taste.

Let cool and serve on a plate.


Tip: This is a complete meal, as the sprouts are the protein. Begin with some soy sprouts. For dessert, eat a fruit, an apple or pineapple.

Lamb with Eggplant


Ingredients (For 1 serving)
1 portion of lamb meat
1 clove of garlic, coriander
1 serving of vegetables (1/2 hot pepper, eggplant, tomato, onion)
Salt, freshly ground pepper, chili powder
Turmeric, Garam Masala, curry powder

Make it Like So:

Cut the meat into 2.5 cm cubes. Peel garlic and chop it coarsely. Wash and chop the peppers.

Put the meat in a pot, cover it with water and add the spices. Cover and cook it for about 30 minutes.

Wash the eggplant, cut it into cubes and salt it. Leave it for 15 minutes, then rinse off the skin under cold water.

Peel and chop the tomato. Peel the onion and chop it finely.

Add the vegetables to the meat and cook it another 30 minutes. Sprinkle coriander over it.




1 protein portion of lean ground beef/ ground lamb
Salt, pepper
Coriander, Basil, oregano
1 portion vegetables (frozen mixed vegetables, onion)

Make it Like So:

Cut onions and add to ground beef/ ground lamb. 

Blend the frozen vegetables with a hand blender and add the vegetables to the beef. If taking fresh vegetables wash them, chop them and then put on slow heat. Cover them with a lid until they get a little soft/ semi-cooked.

Add seasonings and then mix and shape into a loaf/ patty.

Bake in loaf pan at 350° for 30-45 minutes (Cooking beef to taste). If using lamb cook at 200° for 20-25 minutes or till cooked.

Let stand for 5 minutes before turning out of pan, slicing and serving.

Lamb Kebabs

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Ingredients (for 1 Serving)

130g or your allowances of lean lamb mince
1 tsp of dried thyme (or you can use fresh thyme too!)
1/2 tsp of dried cumin
1/2 tsp of ground chili or chili flakes
salt and freshly ground pepper

Make it Like So:

Mix all the spices into the lamb mince.  You can either divide the mixture into two and make two burger patties, or shape the meat around barbecue skewers.  Either grill or fry until cooked through.

Serve with spinach, avocado and green olive salad or other vegetables according to your nutrition plan allowance. 

Asian-Inspired Tofu Dish

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Ingredients (for 1 serving)

½ Portion button mushrooms (vegetable)
1 Portion Tofu or smoked Tofu
½ Portion vegetable
Ginger, 1 garlic clove
1 chili, Fresh pepper
Tamari sauce, to taste

Make it Like So:

Wash and slice the mushrooms.

Cut the tofu in small pieces and rub it with salt around.

Wash and clean the vegetables.  Cut vegetables into strips.

Peel and chop the ginger and garlic. Clean and cut the chili pepper into thin slices.

Heat a wok (with oil) and sear the tofu. Take it out and cut it into 3 centimetre big cubes.

Add remaining vegetables, ginger and garlic in a wok and let it get glassy. Stir in the remaining ingredients and the tofu for 2 minutes. Season it with salt, and pepper. Tamari, to taste.

Fried Vegetables with Tofu


Ingredients (for 1 serving)

1 Portion Tofu
1 portion vegetables (carrot, bell pepper, cabbage)
Salt, pepper
Curry powder

Make it Like So:

Peel the onion and cut it into rings, wash the carrots, bell pepper and cabbage. Cut the carrot, bell pepper and cabbage into small slices. Cut the Tofu into cubes.

Heat a wok. Sear the tofu in the wok. Take it out and keep this tofu in a plate.

Stew the onion rings in the wok, after that add the carrots and stew it for 2 minutes. Add a little water and cook it for another 5 minutes.

Add the bell pepper and the cabbage and cook it until it is crispy.

Add the tofu and season everything with salt, pepper and curry powder.

Smoked Tofu with Carrots

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Ingredients (for 1 serving)

1 Portion smoked tofu
1 Portion carrots
Fresh ginger                                            
Tamari sauce (phase 3)
Salt, pepper, Curry powder


Make it Like So:

Cut tofu into 3 cm cubes. Wash and slice the carrot into thin strips. Peel the ginger and chop it finely.

Heat a wok with oil and cook the carrots and the ginger.

Stir tofu and fry it for about 2 minutes (Add some tamari sauce) Season it with salt, pepper and curry powder.

Tip: This recipe tastes good with Zucchini also.

Cabbage Soup with Smoked Tofu

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Ingredients (for 1 serving)

1 Portion of vegetable (onion, leek, white cabbage, cauliflower, carrot, bell pepper)
1 glove of garlic
Fresh ginger
Salt, pepper, Curry powder
Caraway seeds
100 ml vegetable stock or water
1 Portion smoked tofu


Make it Like So:

Peel the onion, wash the rest of the vegetables and cut everything in small pieces. Peel the garlic and chop it finely. Peel the ginger and chop finely.

Mix the onion and leek and steam it in a saucepan. Put 2 tablespoons of water. Season it with curry powder, cumin and garlic.

Add the stock, the remaining vegetables and the ginger. Cook it with a medium heat and simmer it for as long as the vegetables are soft.

Meanwhile, wash and chop the coriander leaves. Dice the tofu. Add both to the vegetable and cook the soup for about 5 minutes.

Mango Yogurt Ice Cream


Ingredients (for 1 serving)

1 portion natural yoghurt
160 g frozen mango
Pinch of cinnamon
Small amount of pure vanilla (without added sugar)

Make it Like So:

Make this recipe the day before. Place frozen mango, cinnamon and vanilla into blender and puree. Stir into yogurt. Freeze for several hours. Remove from freezer one half hour before breakfast (thaw to ice cream consistency)

Crunchy Fruit Muesli


Ingredients (for 1 serving)

1 slice whole grain rye bread
1 apple
1 serving of yogurt


Make it Like So:

Cut whole grain bread into small cubes. Take a non-stick pan without oil and roast the bread cubes in it.

Wash the apples, remove the seeds and cut the flesh into small pieces.

Spice the apple pieces with cinnamon. Then mix apple and bread cubes with yogurt.

 Tip: Finely grate the apple and then it can be stirred well in the yogurt.

Apple Cinnamon Oatmeal


Ingredients for 1 serving:

Allotted amount of whole milk* (protein portion)
1 portion rolled oats
1 cup water
1 apple, cored and chopped
1 tsp ground cinnamon

Make it Like So:

Combine the water, and apples in a saucepan.

Bring to a boil over high heat, and stir in the rolled oats and cinnamon.

Return to a boil, then reduce heat to low, and simmer until thick, about 3 minutes.

Spoon into serving bowls, and pour milk over the cooked oat meal or enjoy milk on the side.

Tip: The recipe works well for the unsweetened nut milk also (if it is on your personalized meal plan). You may use chopped dried prunes instead of apples if you want.

Fenugreek with Chicken


Chicken breast: 200 gm
Garlic paste: 1/2 tsp
Capsicum: one small
Onion: one small
Red Bell Peppers: half
Broccoli: Few florets
Salt: ½ tsp (according to taste)
Crushed Black pepper (½ tsp)
Dried Fenugreek (1 tbsp)


Make it Like So:

Wash and chop the chicken breast into small pieces.

Cut onion and capsicum into strips.

Take a pan and put it on flame. Add a little garlic paste. Stir and allow it to cook for a few seconds.

Add the chicken breast pieces. Add salt and black pepper and allow to cook.

When the chicken is about to get cooked, add the dried fenugreek powder.

Once cooked, take out the chicken pieces in a plate and put onions in the pan, add the chopped vegetables. Allow to cook for a few minutes.

Add the chicken pieces and stir. Add some more salt and black pepper as per taste. Serve hot.

Waldorf Salad with Chicken

Ingredients (For 1 serving)
1 serving of chicken breast
salt, freshly ground pepper
1 apple
1 serving of vegetables (Celery, Lettuce)
Organic apple cider vinegar


Make it Like So:

Season the meat with salt and cook it for 15 minutes. Cut it into strips.

Wash the apple, core and grate the flesh coarsely, wash and coarsely grate the celery.

Put the poultry, apple and celery in a bowl. Season it with salt, pepper and vinegar. Put the salad in the fridge for at least 30 minutes.

Wash the lettuce and let it dry, then place it on a plate.

Chicken with Tomato

Ingredients (for 1 serving)

1 Portion of chicken breast
1 Portion of vegetables (onion, tomato, spring onion)
1 small garlic clove, Green chilies, Ginger
Salt and pepper, Chili powder, Cumin Seed

Make it Like So

Wash, pat dry and cut the meat into pieces. Peel and chop the onion. Peel and cut the tomato. Wash and cut the spring onions into rings. Finely peel and chop the garlic. Finely chop the green chili. Peel and cut the ginger.

Heat a pan. Add cumin seeds, then add onions and cook them till transparent. Add ginger and garlic.

Add the tomato pieces, the spring onion and all the herbs. Add the meat to it.

Add the seasoning. Add a little bit of water and cook it for 15 to 20 minutes.

Chicken Curry

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Ingredients for 1 serving
1 Portion of vegetables (eggplant, bell pepper, onion)
1 Portion chicken breast fillet
Salt, Basil
(Oil from Phase 3)/ (1 tbsp coconut cream from Phase 3)
150 ml vegetable stock
Organic apple cider vinegar, (1 tsp soy sauce from Phase 3)


Make it Like So:

Wash, peel and chop the eggplant. Add salt and wash it with water. Wash, peel and chop the bell pepper. Peel and dice the onion.

Cut the meat into cubes or thick strips. Heat a pan with a little water/ vegetable stock and cook the meat.

After 5-10 minutes add the vegetable and coconut cream (from phase 3) to the meat.

Boil it with stock and water, until the meat is soft.

Finely chop basil and add it to this curry. Add vinegar and (soy sauce from phase 3) to the curry.

Chicken Soup

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Ingredients (for 1 serving)

1 portion of chicken or turkey breast
1 portion of vegetables (celery, kohlrabi, leek, carrot, bell   pepper, green onions, broccoli)
1 clove of garlic
300 ml chicken broth
Salt and pepper
Paprika, Parsley

Make it Like So:

Cut poultry it into small pieces.

Cut the vegetables according to your plan in small pieces. Peel and chop the garlic.

Put the chicken, vegetables and garlic in a pot and cover it with water or stock. Cook it gently for 30 to 40 minutes. Season it with salt, pepper, paprika and parsley.

Basil + Rocket Marinated Chicken


Ingredients (for 1 serving)

1 allowances of chicken breast – chopped
Rocket salad (arugula)
Handful of basil leaves (washed)
1/2 tsp chopped garlic
200ml water
1 tablespoon oil (if using)


Make it Like So:

Place some rocket salad leaves, basil leaves and garlic in a blender. Add the water & oil and blend.

Put the chopped chicken in a bowl and pour over the marinade. Stir until the chicken is coated. Cover and leave for a few hours.

Place everything in a sauté pan and cook on a med heat until the chicken is cooked through.

Serve it hot or cold with rest of the lettuce allowance.