By Ramya Megna


This meal plan was curated in collaboration with Holistic Life Coach/ Personal Trainer Keren Slutzkin from Vital Assurance.



 Serves 4-6

  • 5 tablespoons tahini paste
  • 5 tablespoons Greek-style natural yoghurt
  • 1/2 garlic clove, crushed
  • Salt and pepper to taste
  • 2-3 tablespoons water
  • 1/2 cabbage, finely sliced
  • 3 small carrots, julienned
  • 1 small red onion, halved and finely sliced

Put the tahini, yogurt, garlic, and some seasoning in a large bowl and mix until smooth. The dressing will thicken so add 2-3 tablespoons cold water to loosen it.

Add the vegetables to the dressing, and toss together until everything is well coated.

Serve with some shredded, poached chicken to make a complete meal.



Serves 6

  • 60g butter
  • 2 tablespoons olive oil
  • 1 red onion, finely chopped
  • 2 carrots, peeled and finely chopped
  • 3 garlic cloves, finely sliced
  • 1 tablespoon plain flour
  • 1 kg diced lamb
  • 250ml dry red wine
  • 500ml beef stock
  • 2 sprigs rosemary
  • 3 large potatoes, thinly sliced


Preheat oven to 160 degrees.

Heat half the butter in a large heavy based, oven-proof saucepan over a low heat.  Saute the onion, carrot and garlic for 5-8 minutes or until the vegetables become soft. Use a slotted spoon to remove from the pan and set aside. 

Dust the lamb with the plain flour, and season with salt and pepper.  Add the oil to the same pan and increase the heat to high.  Saute in batches for about 5 minutes or until browned on all sides. Add the wine and simmer for 1 minute to deglaze the pan.  Use a wooden spoon to scrape any residue from the bottom of the pan.

Pour in the stock, add the rosemary and reserved vegetables, and bring to a gentle simmer.  Cover with a lid and transfer into the oven to cook for 2 hours or until the lamb is very tender.  Remove the lamb from the oven and place into a pie or casserole dish.  Increase the heat of the oven to 200 degrees.

Neatly lay and arrange the potatoes over the lamb filling, overlapping each slice.  Melt the remaining butter and brush over the potatoes generously.  Season with salt and pepper.

Transfer the dish into the oven and cook for a further 35 minutes or until the potatoes become crisp and golden.



Serves 4

  • 2 tablespoons olive oil
  • 1/2 cup onion, chopped
  • 1 garlic clove, minced
  • 200g mushrooms, sliced
  • 1 head cauliflower cut into florets
  • 1/3 cup vegetable stock
  • Soy sauce to taste
  • Seasoning to taste
  • 1 tablespoon fresh parsley, chopped

Place the cauliflower florets in a food processor for about 25-30 seconds until it's a rice-like consistency.  Set aside.

In a large skillet add olive oil over medium heat. Add the onions and cook until tender, approximately 5 minutes.  Add the garlic and cook for 30 seconds.

Add mushroom and saute until it's cooked through. Add the cauliflower rice, the vegetable broth and soy sauce..  Allow the cauliflower rice to absorb the vegetable broth.  Cook until it is soft, but not mushy.

Season to taste and garnish with fresh parsley. Enjoy with some fish or add some diced chicken.



Serves 2

  • 2 tablespoons olive oil, divided
  • 2 boneless skinless chicken breasts, cut into bite-sized pieces
  • salt and pepper
  • 2/3 cup water
  • 1/3 cup tamari / low-salt soy sauce
  • 3 tablespoons rice vinegar
  • 2 tablespoons cornstarch
  • 2 tablespoons honey
  • 2 cloves garlic, peeled and minced
  • 1 teaspoon ground ginger
  • 1 head broccoli, chopped into small florets, stem discarded
  • 1 teaspoon toasted sesame oil
  • toppings: sliced green onions, toasted sesame seeds

Heat 1 tablespoon olive oil in a large pan over medium-high heat. Add chicken breasts, and season with a generous pinch of salt and pepper. Cook for about 5 minutes, stirring occasionally, until the chicken is browned and mostly cooked through.

While the chicken is cooking, make your sauce by combining the water, tamari, vinegar, cornstarch, honey, garlic and ginger, whisking well and set aside.

Once the chicken is browned, add the remaining 1 tablespoon of olive oil and broccoli, and stir to combine. Continue cooking for an additional 3 minutes, until the broccoli is bright green. Stir in the sauce, and cook for an additional 1 minute until the sauce has thickened.  Remove from heat and stir in the sesame oil until combined.

Serve warm, garnished with green onions and toasted sesame seeds. 



Serves 2 - 4

  • 1 head cauliflower
  • 1 onion, sliced
  • 4 thyme sprigs
  • 4 unpeeled garlic cloves
  • 3 tablespoons olive oil
  • salt and pepper to taste
  • 1/2 cup grated parmesan


Preheat oven to 220 degrees. Cut 1 head cauliflower into florets; toss on a large rimmed baking sheet with 1 sliced medium onion, 4 thyme sprigs, 4 unpeeled garlic cloves, and 3 tablespoons olive oil; season with salt and freshly ground black pepper. Roast, tossing occasionally, until almost tender, 35-40 minutes. Sprinkle with 1/2 cup grated Parmesan, toss to combine, and roast until cauliflower is tender, 10-12 minutes longer.