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Baked Salmon and Stir Fry

1 Serving Prep Time: 10 min Cook Time: 25 min Total Time: 35 min Nutritional Information Calories 297 Protein 31g Fat 13g Carbs 15g Ingredients 1 salmon fillet (roughly 120g) 1 bell pepper (any color) 2 garlic cloves ½ broccoli ⅓ onion 100g mushrooms of choice 4 asparagus  Salt Black pepper 1 tsp dried oregano Cooking spray (or 1 tbsp of olive oil) ½ lemon (optional) Instructions: 1) To start, preheat the oven to 450°F (230°C) and line a baking sheet with parchment paper. 2) Dice the onion and garlic. 3) Set a sheet of tin foil that is large enough for the salmon fillet to fit. Place the salmon on the tin foil and sprinkle salt, black pepper and dried...

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Keto chicken Provençale

1 Serving Prep Time: 5 min Cook Time: 45 min Total Time: 55 min Nutritional Information Calories 367 Protein 47g Fat 17.5g Carbs 2.2g Ingredients 8oz (226g) Chicken Drumsticks 2 oz (55g) tomatoes ½ tbsp olive oil 2 garlic cloves ½ tbsp dried oregano (optional) ⅔ oz (19g) black olives, pitted (optional) Salt Black Pepper Instructions: 1) Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Place the chicken drumsticks in the dish.  2) Dice up the garlic and chop the tomatoes and place them around and on the chicken drumsticks along with the olives. 3) Drizzle the chicken with the olive oil and sprinkle some salt, black pepper and dried oregano.   4) Reduce the temperature...

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Lentil Curry

1 Serving Prep Time: 10 min Cook Time: 20 min Total Time: 30 min Nutritional Information Calories 391 Protein 23g Fat 20g Carbs 55g Ingredients 80g lentils 2 tsp olive oil (or coconut oil) 2 cloves of garlic ½ onion 1-inch piece of ginger root (about 2.5cm) 1 tsp cayenne flakes (optional) 2 medium tomatoes 50ml coconut milk 1 tsp brown sugar 1 tsp turmeric powder 1 tsp curry powder 1 tsp ground cumin Salt Black pepper Instructions: 1) Chop up the onion, garlic, tomatoes and peel and chop the ginger root. 2) Rinse the lentils and cook them in a medium saucepan for about 15 minutes. 3) In a medium pan, heat up the oil on medium heat and cook...

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Lentil Kidney Bean Chili

1 Serving Prep Time: 10 min Cook Time: 25 min Total Time: 35 min Nutritional Information Calories 545 Protein 37g Fat 10g Carbs 85g Ingredients 80g dry brown lentils 100g red kidney beans (canned and drained) 100g fat-free greek style yogurt 2 tsp olive oil ½ red onion 1 green chili 2-3 garlic cloves 2 medium tomatoes 1 bell pepper Salt Black pepper Instructions: 1) Rinse the lentils and cook them in a medium saucepan for about 10 minutes. 2) Chop the onion, garlic, chili pepper, tomatoes and bell pepper. 3) In a large pan, add the olive oil and heat on medium. Add the onion and cook until it’s translucent (4 minutes or so). 4) Add in the chopped green chili...

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Black Soya Bean Pasta & Vegetables

1 Serving Prep Time: 5 min Cook Time: 10 min Total Time: 15 min Nutritional Information Calories 546 Protein 53g Fat 11g Carbs 28g Ingredients 65g Black Soya Bean Spaghetti (or pasta of choice) 50g low fat cheddar cheese (50%) 1 bell pepper (any color) 2 garlic cloves ½ broccoli ½ onion 100g white mushrooms 1 carrot 4 asparagus Salt Black pepper Garlic powder Cooking spray Instructions: 1) Dice up the onion and the garlic cloves. 2) Put a medium sized pan on medium heat and spray it with cooking spray. 3) Put the chopped onion and garlic clove and fry them for about 3-5 minutes until they start to change color. 4) Slice the broccoli, mushrooms, carrot and asparagus into strips....

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