By Ramya Sundrapandi


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




Serves 2

  • 2 chicken breast
  • Seasoning to your liking
  • 1 tablespoon olive oil
  • 1/2 red onion, sliced
  • 2 garlic cloves, minced
  • 1 teaspoon Screaming Seeds Rainforest Season
  • 100g mushrooms, halved
  • 100g beans, chopped to 2 cm pieces
  • 1/2 cup of vegetable stock
  • juice and zest of 1/2 lemon

Season your chicken breast as you desire and prepare by either grilling, pan frying or cooking on the bbq.

Whilst your chicken is cooking, heat your oil in a pan on medium heat. Saute the red onion for 5 minutes, add the garlic and cook for a further minute. Add your Rainforest Season, mushroom and beans. Add your vegetable stock and allow it to reduce. It will take approximately 5-7 minutes. Add your lemon juice and zest. Cook for a further minute and then serve.



Makes 1 loaf (12 slices)   - Adapted from gourmandeinthe kitchen 

  • 3 medium carrots, peeled
  • 1 medium sweet potato
  • 2 tablespoons butter or coconut oil
  • 1 large garlic clove, minced
  • ½ teaspoon sea salt + pepper to taste
  • 6 large eggs
  • ¼ cup coconut milk
  • ¼ cup coconut flour
  • ½ teaspoon baking powder

Preheat oven to 175 degrees. Line a loaf tin (12.5cm X 22.5cm) with baking paper and set aside.

Prepare your carrot and sweet potato by cutting them into thin slices on a mandolin or with the slicing blade of a food processor.

In a large pan, heat the butter on medium heat. Add the minced garlic and stir for 1 minute and then add the sliced vegetables and season with ¼ teaspoon of the salt and pepper. Continue to cook vegetables for 8-10 minutes until they soften, stirring occasionally.

Whilst vegetables are cooking, in a small bowl, sift together the coconut flour, salt and baking powder. In a large bowl, whisk the eggs and coconut milk and then add the flour mixture continuing to whisk all the time until the flour is fully incorporated and it thickens. Fold in the cooked vegetables and then transfer to the prepared tin.

Bake until light golden brown on top and set in the centre, about 40-45 minutes. Remove cake from oven and allow to cool in pan for 10 minutes before removing onto a wire rack to completely cool. Store in fridge for 3 days.



 Serves 3-4

  • 2 tablespoons butter
  • 1 onion, chopped
  • 1 bunch celery, chopped
  • 1 garlic cloves, crushed
  • 2 bay leaves
  • 4 cups chicken stock
  • Salt and pepper to taste
  • 1/4 cup cream

Melt 2 tablespoons of the butter in a heavy based saucepan on medium heat.

Add your onion and celery and saute for approximately 10 minutes until soft. Add your garlic and cook for a further minute.

Add the stock, bay leaves and salt and bring to the boil. Reduce the heat to a simmer and simmer for 15 minutes.

Discard the bay leaves and either transfer the soup into a blender or use a hand blender to puree the soup. Stir through the cream and adjust seasoning to taste.



 Serves 2

  • 200g pumpkin, peeled, deseed and cut into 2cm chunks
  • 1 garlic cloves, crushed
  • 1 tablespoons olive oil
  • Salt and pepper to taste
  • 100g rocket
  • 80g goat's cheese
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar

Preheat oven to 200 degrees.

Place your pumpkin in a roasting pan and toss with the garlic, olive oil, salt and pepper. Cook for approximately 20 minutes until it is soft. Allow to cool slightly.

Whilst pumpkin is cooking, prepare your dressing by whisking your oil and balsamic vinegar and set aside.

To assemble your salad, place the rocket on a dish, add the pumpkin, crumble the cheese on top and then drizzle the salad dressing.



 Serves 2-4 as a side dish

  • 500g pumpkin, peeled, deseeded and cut into 2cm chunks
  • 300g sweet potato, peeled and cut into 2 cm chunks
  • 2 tablespoons olive oil
  • sea salt + pepper to taste
  • 2 tablespoons balsamic vinegar
  • ¼ cup flaked almonds, toasted

Preheat oven to 200 degrees.

In separate bowls, toss the vegetables each with 1 tablespoon of olive oil and season with salt and pepper.

Heat a non-stick pan on the stove on high heat, add the pumpkin and leave for 3 minutes to brown before turning occasionally and cooking for a further 7 minutes. Transfer the pumpkin into a roasting pan.

Do the same with the sweet potato and then combine the potato and pumpkin together. Drizzle with the balsamic vinegar and then roast for a further 15-20 minutes until tender.

Toss through the almonds and parsley.

Serve with your choice of protein.