By Ramya Megna



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



 Serves 4-6

  • 2 cups arborio rice
  • 4 cups chicken stock, hot
  • 1 cup white wine
  • 3 tablespoons olive oil
  • 2 garlic cloves, finely chopped
  • 1 medium onion, finely chopped
  • 1 cup mushrooms, sliced
  • 2 chicken breasts
  • 2 cups pumpkin, chopped into 1-2cm cubes
  • 1/2 cup parmesan cheese, grated

Bake the pumpkin pieces in the oven at 180C for 15 minutes and put aside.

Cook the chicken breasts (barbecue, grill, fry pan, poach, oven) until just cooked through and put aside. After chicken has cooled a little, cut into 1 - 2 cm cubes depending on preference. (Alternatively, you can cut into cubes first and then stir-fry).

Whilst chicken and pumpkin are cooking, put the oil in a large saucepan on medium/hot and when heated, put the onions and garlic in and cook until onions begin to get soft - about 5 minutes.

Add the rice and stir until the grains start to swell and burst then reduce heat to low and add the, mushrooms and the cup of white wine.

Stir over low heat until the liquid has been absorbed.

Add, say, half a cup of the hot stock and keep stirring while the rice absorbs it.

Keep adding stock in this way, stirring constantly.

Just as the final liquid is being absorbed and rice is cooked (about 20 - 25 minutes), add the cooked cubed chicken and pumpkin and gently stir.

Remove from heat, stir in grated parmesan cheese and serve.



Serves 4

  • 55g butter
  • 425g potatoes, peeled and diced
  • 1 onion, diced
  • 1 teaspoon salt
  • freshly ground pepper
  • 900ml chicken / vegetable stock
  • 120ml milk / coconut milk


Melt the butter in a heavy saucepan. When it foams, add the potatoes and onions and toss them in the butter until well coated.

Sprinkle with salt and pepper. Cover with baking paper and the lid of the saucepan. Sweat on a gentle heat for approximately 10 minutes.

Meanwhile, bring the stock to the boil. When the vegetables are soft but not coloured add the boiling stock and continue to cook for about 10-15 minutes or until the vegetables are soft.

Add the milk and purée the soup in a blender. Taste and adjust seasoning.



Serves 4

  • 4-5 large carrots peeled and cut into batons
  • 6 cups broccoli florets
  • 3 tablespoons olive oil
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • 1 red onion, sliced thinly
  • ½ cup chopped raw cashews 


Preheat oven to 200 degrees.

Place the carrots and broccoli in a large bowl. Toss with the oil and salt and pepper.

Place the vegetables evenly on a baking sheet. Top the vegetables with the sliced onions and cashews and toss thoroughly, making sure that the vegetables are in an even layer after tossing.

Roast for 20-25 minutes, tossing half way through the roasting process.



Serves 4

  • 2 tablespoons olive oil, divided
  • 600g lean-beef chuck steak, trimmed, diced into cubes
  • 1 medium red onion, chopped
  • 2 cloves garlic, crushed
  • 2 tablespoons Thai red curry paste
  • 3 teaspoons finely chopped fresh lemongrass
  • 1 1/2 cups no-added-salt beef stock
  • 600g pumpkin, peeled, cut into 3cm chunks
  • 300g potatoes, peeled, cut into 3cm chunks
  • 3 cups small broccoli florets
  • 1/4 cup light coconut milk
  • 4 cups cooked brown rice, to serve
  • 1/4 cup fresh coriander leaves, to serve

Heat 1 tablespoons of the oil on medium-high heat. Add beef and cook, stirring, for 5 minutes, or until browned. Transfer to a plate and set aside. Heat the remaining oil over medium heat. Add onion and cook, stirring, for 5 minutes, or until soft. Add garlic, curry paste and lemongrass; cook, stirring, for 1 minute.

Returnbeef to saucepan and add stock; bring to the boil. Reduce heat, cover and simmer for 1 1/2–2 hours, or until beef is very tender. Add pumpkin and potatoes for the last 30 minutes of cooking. Add the broccoli for the last 3 minutes of cooking. Remove from heat and stir coconut milk through curry.

Serve with rice, quinoa or naan bread.



Serves 4

  • 4 cups cauliflower florets
  • 1/4 cup coriander, chopped
  • 1/4 cup golden raisins
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon ground coriander
  • 1/8 teaspoon ground allspice
  • 4 skin-on salmon fillets
  • 5 cups broccoli, florets
  • 2 tablespoons olive oil
  • 4 lemon wedges

Preheat oven to 225 degrees.

Combine olive oil, 1/2 teaspoon ground cumin, 1/4 teaspoon salt, and black pepper in a large bowl. Add cauliflower florets; toss well to coat. Arrange cauliflower in a single layer on a rimmed baking sheet; bake for 18 to 20 minutes or until cauliflower is browned and tender.

Combine the cauliflower mixture, coriander, raisins, and lemon juice in a bowl; toss gently to combine.


Reduce oven temperature to 200 degrees.


Combine remaining 1/2 teaspoon cumin, remaining 1/2 teaspoon salt, coriander, and allspice in a small bowl. Rub spice mixture evenly over fillets. Arrange fillets, skin side down, on a foil-lined baking sheet coated with oil; bake at for 10 minutes or until done. Serve with cauliflower mixture and lemon wedges.