By Ramya Sundrapandi


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



Serves 2

  • 2 corn cobs, remove husk and clean well
  • Pink salt
  • Freshly ground black pepper
  • Parmesan (optional)

Mexi Mayo

  • 1/4 cup good quality whole egg mayo
  • 1 teaspoon chili powder
  • 1/2 teaspoon smoked paprika
  • Pinch cumin
  • 1 tablespoon fresh coriander, chopped

 Heat BBQ or grill on high.

Place corn on grill over high heat. Turn every 30 seconds or so until heated through and smoky.

For the mayonnaise combine everything in a small bowl.

To serve, remove corn from heat, sprinkle with salt and pepper and parmesan if desired. Sprinkle with fresh coriander and serve with the mayo on the side.



Serves 4

  • 400g lean chicken mince
  • 400g lean beef mince
  • 1 tablespoon Italian seasoning
  • 1 egg
  • 2 teaspoon onion and garlic powder
  • 1/2 cup grated parmesan cheese (optional)
  • 1 tablespoons parsley finely chopped
  • 2 teaspoons salt
  • 1 teaspoon cracked black pepper
  • 1 jar tomato passata
  • 1 onion, finely chopped
  • 2 tablespoons olive oil
  • 2 garlic cloves, chopped
  • 12 basil leaves, torn
  • 1 teaspoon chilli flakes (optional)
  • 1-2 tablespoons balsamic vinegar
  • 4 zucchinis, spiralised

Combine meat, egg, onion and garlic power, Italian seasoning and cheese in a bowl. Combine and season well. Form mix into even sized meatballs.

Heat oil in a non stick frypan on medium heat. Fry meatballs so that they are golden on all sides and then remove from the pan.

Add onion to the pan and gently fry until translucent. Add garlic and chilli and cook for 30 seconds. Add passata sauce and basil and bring to a simmer. Return meatballs to the sauce and gently simmer for 20 minutes, stirring gently occasionally. Season with the balsamic vinegar to bring out the sweetness from the tomatoes.

Serve the meatballs with the zucchini pasta, fresh basil and parmesan.


Serves 4

  • 500g potatoes
  • 500g carrots
  • 1/4 cup butter or olive oil
  • salt to taste
  • 1 onion diced,
  • 3 garlic cloves crushed
  • fresh or dry thyme to taste
  • 1 jar tomato passata
  • 1 cup veggie stock
  • 1 cup filtered water
  • 2 tablespoon tomato paste
  • 2-3 tablespoons Worcestershire sauce
  • 1/2 cup red wine
  • 1 carrot diced finely
  • 2/3 cup peas
  • 2/3 cup spinach

Peal, chop and steam potatoes and carrot until tender. Drain and mash with the butter or oil and season with salt and pepper to taste. 

Meanwhile pan fry onion, garlic and thyme until soft. Add tomato paste and continue stirring for another minute. Add sauce, lentils, stock, wine, water and carrot.

Simmer uncovered for about 20 minutes, stirring occasionally, until lentils are soft.

Add peas and spinach and continue cooking for another 5 minutes.

Spoon into oven proof dish and spread the mashed veg evenly on top. 

Bake in hot oven uncovered until golden. Remove from oven and allow to rest for 10 minutes before serving.



Serves 4 

  • 5L chicken stock
  • 2 chicken breasts
  • 2 tablespoons extra virgin olive oil
  • 4 garlic cloves, sliced
  • 4 eschalots
  • 3 heads broccoli, chopped
  • ½ cup pure, thin cream or coconut cream

Place 500ml chicken stock and 2 cups (500ml) water in a saucepan over medium heat and bring to a simmer. Add chicken and simmer 15 minutes until tender.

Meanwhile, heat the oil in a large saucepan over medium-high heat. Add the garlic and eschalots and cook for 2-3 minutes until softened, then add the broccoli and cook for a further 2-3 minutes.

Add the stock which poached the chicken, setting the chicken aside, plus the remaining 1L stock. Bring to a simmer and cook for 10 minutes or until the broccoli is tender.

Use a stick blender to process the soup, then add the cream and process again to combine. Season to taste.

Serve in bowls topped with shredded chicken breast.



Serves 6

  • 500g potatoes, peeled
  • 1 medium onion
  • 270g frozen filo pastry, defrosted
  • 3 tablespoons olive oil
  • 200g ricotta
  • 150g spinach, washed
  • 2 cloves garlic, crushed
  • pinch grated nutmeg

Cut the potatoes and onion into very thin slices. Preheat oven to 180 degrees. Lay the filo pastry onto a clean worktop and cut sheets in half. Brush a 20cm loose-bottomed, fluted flan tin with the oil, then lay a sheet of pastry in the base, allowing a little to hang over the edges. Brush lightly with oil, continue to layer up until most of the pastry has been used. Leave 4-5 pieces for the top.

Add layers of potato, onion, ricotta and spinach, seasoning and sprinkling with crushed garlic and nutmeg as you go.

Bring pastry up over the filling, scrunching it on top. Add remaining pastry sheets also scrunched up. Drizzle with a little more oil.

Bake the pie for 20 minutes, then lower oven to 160 degrees and  cook for another hour until potatoes are tender. Serve hot or cold.