By Ramya Megna



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



Serves 4-6

  • 3 tablespoons olive oil, divided
  • 1kg diced lamb / beef / veal
  • salt and pepper for seasoning the meat
  • 1 large onion, diced
  • 6 cloves garlic, thinly sliced
  • 3 tablespoons sweet paprika
  • 1can crushed tomatoes
  • 6 cups chicken broth, divided, plus more if needed
  • 1 cup long grain rice
  • 1/2 head of a cabbage, chopped
  • 1 cup chopped flat leaf parsley
  • salt, black pepper, and more paprika for seasoning if needed

 In a large soup pot, warm 2 tablespoons of the olive oil. Season the meat cubes liberally with salt and pepper and, working in batches, brown the meat well. Remove the meat from the pot and set aside.

Add the last tablespoon of olive oil to the pot, stir in the diced onion, and saute until slightly softened. Stir in the sliced garlic and paprika and sauté for about a minute more.

Add the crushed tomatoes along with 4 cups of the chicken broth. Use a wooden spoon scrape up any fond from the bottom of the pot. Add the reserved meat along with any of its accumulated juices and bring the mixture up to a boil. Reduce the heat to a simmer and continue to simmer, partially covered, until the meat becomes tender, 30 to 40 minutes.

Add the rice, cabbage, and the remaining 2 cups of chicken broth. Bring back up to a boil and then simmer again for about 15 to 20 minutes, until the rice is done. Stir in the parsley and season with salt, pepper, and paprika if needed.




Serves 4

  • 1 bunch Rainbow Chard
  • 400g potatoes, peeled & cut into quarters
  • 1/4 cup olive oil
  • 4 large garlic cloves, peeled & minced
  • sea salt and cracked black pepper

Wash the chard and trim the stems, then cut the stems into 2cm pieces. Fold the leaves together, and cut into strips.

Bring a large pot of salted water to a boil then add the potatoes and cook until just almost tender, about 20 minutes.

Add the stems from the chard and cook another 10 minutes, then add the leaves and cook until wilted.

Drain the potatoes and chard very well in a colander.

In a large heavy skillet, heat the oil over medium heat and add the garlic. Season the oil with salt and pepper. Add the  chard and potatoes, then cook over medium heat, stirring often, and mashing the potatoes gently as they cook, for about 8 minutes.

Taste, and adjust seasonings as needed, then serve warm.




Serves 4

  • 4 salmon fillets
  • ½ red onion, chopped
  • 1 cup chopped or sliced carrots
  • 2 cups broccoli florets
  • salt and pepper, to taste
  • 2 tablespoons olive oil
  • 1½ cups teriyaki sauce (see recipe below)

Teriyaki sauce

  • 1 cup water
  • ¼ cup soy sauce
  • 2 teaspoons minced garlic
  • ¼ teaspoon ground ginger
  • ¼ cup packed brown sugar
  • 2 tablespoons honey
  • ¼ cup cold water + 2 tablespoons corn starch
  • 2 teaspoons sesame seeds

First make the sauce. Combine water, soy sauce, garlic, ginger, brown sugar, and honey in a medium sauce pan and whisk to combine. Bring to a boil over medium-high heat. Stir together cold water and corn starch until dissolved, then whisk into boiling sauce and reduce heat to medium-low. Remove from heat, stir in sesame seeds, and allow to cool while you prepare the veggies and salmon.

Preheat oven to 200 degrees. Grease a large baking sheet and arrange salmon in the center. Combine vegetables in a large bowl along with oil. Toss to coat. Transfer to baking sheet arranging the vegetables so that they are around but not on top of the salmon. Season vegetables and salmon with salt and pepper to taste.

Drizzle ⅔ of the sauce over the salmon and veggies. Bake for 15-20 minutes until salmon is flaky and tender and veggies are easily pierced with a fork.

Drizzle with remaining sauce and serve immediately



Serves 4

  • 500 g chicken mince
  • 4 small grated zucchini
  • 2 teaspoons sesame seeds, toasted
  • 2 cloves garlic, crushed
  • 1 heaped teaspoon ground cumin
  • 2 tablespoons coriander chopped
  • Zest of 1 lemon
  • 2 cups panko crumbs / breadcrumbs
  • 1 egg
  • 2 tablespoons olive oil for cooking


Grate the zucchini and place in a bowl with the breadcrumbs.

Add crushed garlic, cumin, chopped coriander, zest of 1 lemon, salt and cracked black pepper.

Toast the sesame seeds in a non stick pan. Lightly browned on medium heat.

Add the chicken mince and egg and combine .

Divide the mixture into 8 large patties or 12 medium sized ones.

Store in refrigeration for 1/2 hour or until needed.

Heat the oil in a non stick pan on medium heat and cook the rissoles on both sides until browned - about 2 minutes each side.

Place on a lined baking tray and cook for 10 minutes in a medium oven 180ºC. Don't cook for any longer as the rissoles can become hard and dried out.



Serves 4

  • 2 cups vegetable broth
  • 1/2 cup quinoa
  • 1/2 cup uncooked red lentils
  • 2 cups broccoli florets
  • 3 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 3/4 cup bread crumbs
  • 1 cup shredded cheddar cheese
  • 1 cup milk
  • 1 clove garlic, minced


Preheat oven to 200 degrees.

Cook quinoa and lentils by combining the vegetable broth, along with quinoa and lentils in a medium-sized pot over medium-high heat. Bring to boil. Reduce heat to medium for about 20 minutes or until all of the liquid is absorbed.

Roast broccoli by placing the broccoli on a prepared baking sheet and toss with 2 tablespoons olive oil, until lightly coated on all sides. Bake for about 20 minutes, until the broccoli is tender and starting to caramelize on the edges. Remove from oven.

In a small pan over medium heat, heat 1 tablespoon olive oil. Add the garlic and cook just until fragrant, stirring often. Add the bread crumbs, basil and oregano and cook for 2 to 3 minutes, until slightly browned and crisp. Set aside to cool.

Reduce the oven heat to 180 degrees. Combine 1/2 cup of the shredded cheese, along with the milk with the cooked quinoa and lentils and stir until easily combined.

Pour the cheesy quinoa and lentils into a square baking dish and top with the roasted broccoli. Stir until the broccoli is evenly mixed in with the quinoa and lentils. Sprinkle the surface of the casserole with the reserved cheese, then sprinkle the breadcrumbs on top.

Bake, uncovered, for 25 minutes, until the top is golden. Cool before serving.