By Ramya Sundrapandi


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




Serves 4

  • 2 tablespoons olive oil
  • 1/2 onion, chopped
  • 3 garlic cloves, minced
  • 2 cups chopped parsnip
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 2 teaspoons coriander
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cinnamon
  • 2 cups red lentils, rinsed until water runs clear
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • Salt and pepper to taste

Heat 2 Tablespoons olive oil in a large pot over medium heat. Sauté the onion and garlic until soft, about 2 minutes then add the spices and continue to sauté about 4 minutes. Add the parsnip and sauté until parsnips are tender, about 10-12 minutes.

Add the vegetable broth, diced tomatoes and lentils and stir to combine. Simmer on low heat for 20 minutes, or until lentils are tender.

You can eat the soup as is with the chunks of parsnip, lentils and tomatoes or you can use a handheld immersion blender or regular blender to create a creamy soup.



Serves 4

  • 900g pumpkin, cut into 3cm chunks
  • 4 cm piece of ginger, diced
  • 4 shallots, thinly sliced
  • 4 cloves of garlic, minced
  • 1 fresh red chilli, chopped finely
  • 1 bunch fresh coriander, separate leaves from stalks and chop stalks
  • 2 tablespoons olive oil
  • 1 teaspoon mustard seeds
  • 20 curry leaves
  • 1 teaspoon turmeric
  • 1 x 400 g tin of chopped tomatoes
  • 2 x 400 g tins of coconut milk
  • 2 x 400 g tins of chickpeas

Chop the pumpkin or squash into 3cm chunks and cut the ginger into matchsticks. Pick the coriander leaves and finely chop the stalks.

Heat olive oil into a large saucepan on medium. Add the ginger, garlic, red chilli and shallots. Cook until golden, stirring occasionally, then add the mustard seeds, curry leaves, and coriander stalks and fry until the curry leaves go crispy. Add the turmeric, tomatoes and coconut milk. Bring to the boil, then add the pumpkin and chickpeas. Reduce to a low heat, cover with a lid and simmer for 45 minutes. Check occasionally and add a splash of water if it looks a bit dry.

When the time’s up, take the lid off and cook for a further 15 minutes or so until the sauce is lovely and thick. Stir through the coriander and serve with rice.



Serves 4

  • 700g skinless, firm white fish fillets.
  • 2 tablespoons olive oil
  • Salt and freshly ground black pepper, to taste
  • 1 large egg
  • ¼ cup mayonnaise
  • 1 teaspoon finely grated lemon zest
  • ½ cup fresh corn kernels, removed from husk
  • 2 tablespoons chopped fresh chives
  • 2 cups panko (Japanese breadcrumbs), divided
  • ¼ cup (or more) olive oil

Steam corn as per your liking and then remove kernels from husk.

Preheat oven to 200°. Place fish on a rimmed baking sheet and rub with oil; season generously with salt and pepper. Roast until fish flakes easily, 8–10 minutes; let cool. Using a fork, break fish into large pieces; set aside.

Whisk egg, mayonnaise, and lemon zest in a large bowl. Add fish, corn, chives, and ½ cup panko; season with salt and pepper and mix gently to combine. Gently form ¼-cupfuls of mixture into 2cm thick patties (you should have 12). Chill on a parchment-lined baking sheet until firm, 30–35 minutes.

Place remaining 1½ cups panko in a shallow bowl; season with salt and pepper. Coat patties in seasoned panko, pressing gently to adhere. Heat oil in a large skillet over medium heat. Working in batches, cook patties until golden brown, about 4 minutes per side. (If panko begins to burn between batches, wipe out skillet and start with new oil.) Transfer patties to a wire rack and season with salt.

Alternatively you can bake them in the oven at 180 degrees for 20 minutes until crispy.



Serves 4

  • 2 heads broccoli, cut into florets
  • large sweet potato, peeled and cut into bite-size cubes
  • 6 chicken thighs, skinless and boneless 
  • 2-3 tablespoons Extra Virgin Olive Oil
  • 5 teaspoons garlic powder
  • ½teaspoon oregano
  • Sea salt and black pepper to taste

Preheat oven to 180 degrees.

Place chicken, broccolli, and sweet potato cubes in a 9×13 glass baking dish. Drizzle olive oil over them and stir to evenly coat.

Spread out the chicken evenly in the dish and spread the veggies around and on top of the chicken evenly. Sprinkle the garlic powder, oregano, salt, and pepper on top.

Bake in oven for 45 minutes, uncovered. Remove from oven and let chicken rest a few minutes before serving to keep the juices inside.



Serves 2-3

  • 3 zucchini, peeled into long ribbons (using peeler)
  • 1 beetroot, peeled and grated
  • 1/4 cup coriander, chopped
  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • salt and pepper to taste

Place all ingredients together in a bowl and toss well to combine.

Perfect accompaniment to any protein of choice.