By Ramya Megna


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



 Serves 2

  • 2 salmon fillets
  • 600g potato, peeled and cut into chunks
  • 2 tablespoons olive oil, divided
  • salt and pepper
  • 2 teaspoon wholegrain mustard
  • 2 teaspoons lemon juice 

Brush the salmon lightly with olive oil, and season with salt and pepper.  Line a grill pan with foil and lay the salmon on top.

Place the potato in a pan with cold water to cover.  Salt and bring to the boil.  Lower the heat, cover and simmer for 12-15 minutes until tender.  Preheat the grill to medium. Whisk together the mustard, lemon juice, 1 tablespoon olive oil and some salt and pepper.

Grill the salmon for 5 minutes on each side (or until your desired level of cooking).  Meanwhile, drain the potato, reserving 1 tablespoon of cooking water.  Return the potato to the pan and mash until fairly smooth.  Stir in the mustard dressing and reserved cooking water. Season and serve.



Serves 6-8

  • 1 bone-in lamb shoulder, about 1.8kg
  • 8 garlic cloves, 4 finely sliced and 4 halved
  • 10 anchovies, sliced in half lengthways
  • 2-3 tablespoons sumac
  • 2-3 tablespoons olive oil
  • sea salt
  • freshly cracked pepper
  • 2 red onions, quartered
  • 6 sprigs thyme
  • 500ml dry white wine
  • 1 bunch Silverbeet, washed, leaves and stems separated
  • 100g green olives, pitted and sliced


Preheat oven to 140ºC. Prepare all ingredients to the specifications above.

Poke approx. 20 small holes in the lamb shoulder and push a slice of garlic and half an anchovy into each hole. Rub a good amount of olive oil, a generous pinch of salt and pepper and the Sumac over the lamb.

Place a roasting tray on the stovetop over medium heat and add a splash of olive oil. Add the onion wedges and brown slightly, then add the halved garlic cloves and thyme sprigs, before placing the lamb shoulder on top. Pour in the white wine and bring to the boil, cover the tray with a lid or foil and transfer to the oven. Cook for 3 hours at 140º C, then increase heat to 200º C, removing lid or foil and cooking for a further 30 minutes to brown the lamb.

Remove the meat from the tray, wrap loosely in foil and rest for 20 minutes. Place tray with onions and lamb juices on the stove over medium heat and cook for about 5 – 10 min. to reduce. Remove the thyme twigs from the mix and discard. Finely slice the silverbeet stems, add to the pan and cook for about 5 – 10 min. until softened, then add the sliced silverbeet leaves and olives and toss until warmed and wilted. Season to taste.



Serves 3-4

  • 200g mushrooms, sliced
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1/2 cup dry red wine
  • 3/4 cup beef broth
  • 2 tablespoons beef broth
  • 2 tablespoons flour
  • 3 tablespoons cold water
  • 1 teaspoon dried parsley flakes
  • salt and pepper to taste

Sauté mushrooms in butter and oil for 3-5 minutes, stirring occasionally.

Add red wine and simmer for a few minutes.

Add beef broth and simmer to reduce a bit, about 5 minutes.

Combine flour and cold water and whisk until smooth. Stir into the mushrooms until well blended.

Season to taste and simmer for about 1 minute, until thickened. If too thick, add a bit more broth. Add parsley.

Serve on chicken or steak.



Serves 2

  • 1 head of broccoli, stems removed and cut into florets
  • 200g green beans, ends trimmed
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1-2 tablespoons olive oil
  • Juice of half a lemon
  • 1 tablespoon minced garlic
  • Salt and pepper, to season


Preheat the oven to 200 degrees. Spray a baking sheet or tray with non-stick cooking oil spray.

Arrange the broccoli and green beans on the baking sheet.

Top with a tablespoon of Parmesan cheese, and drizzle with the olive oil and lemon juice. Add the minced garlic and salt and pepper to suit your tastes; mix together well until all of the vegetables are evenly and completely covered in dressing.

Spread the veggies out in a single layer, transfer to oven and roast for 30-40 minutes, flipping half way through.

Top with the remaining Parmesan cheese and serve.

Delicious with any protein.



Serves 4

  • 2 teaspoons cumin seeds
  • pinch chilli flakes
  • 2 tablespoons olive oil
  • 600g carrots, washed and coarsely grated
  • 140g red lentils
  • 1L hot vegetable stock
  • 125ml milk (coconut milk is my usual choice of milk)

Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 minute or until they start to jump around in the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside.  Add the oil, carrots, lentils, stock and milk to the pan and bring to the boil.  Simmer for 15 minutes until the lentils have expanded and softened.

Whizz the soup with a stick blender or in batches in a food processor until smooth (or leave it chunky if your prefer).  Season to taste and finish with the reserved toasted cumin seeds and chilli.