By Ramya Megna


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


1. Stuffed Capsicum

Serves 4

  • 1/4 cup olive oil
  • 1 large brown onion, finely diced
  • 2 garlic cloves, minced
  • 500g beef mince
  • 2 cans chopped tomatoes
  • 1 tablespoon oregano
  • 1 teaspoon cinnamon
  • 3/4 cup uncooked rice
  • 4 small capsicums or 2 large caps cut in half
  • 500ml chicken stock

Preheat oven to 190°C. Heat oil in a large frypan and add onion and garlic. Saute until onions are soft.

Add mince and fry until just browned. Add the crushed tomatoes, oregano and cinnamon. Simmer for 5 minutes. Add the rice and simmer for 15 minutes over a low heat.

Cut the stem end off the capsicum to expose the seeds inside. Remove the seeds and membrane from each capsicum, leaving whole or cut in half if cutting.  Place capsicums in a baking dish that will fit all 4.

Fill each capsicum loosely with the meat mixture and replace the capsicum top. Pour the stock into the baking dish so it surrounds the base of each capsicum. 

Cover baking dish with foil and bake for 11⁄2 hours. Check that rice is cooked, if not, return to oven for a further 15 minutes. Serve immediately.


2. Spicy Sweet Potato Fries

Serves 4

  • 2 sweet potatoes
  • 1 tablespoon chilli flakes
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 tablespoon Olive Oil

Begin by peeling your sweet potatoes and cutting them into chips.

Pre-heat oven to 180°C and then parboil the sweet potatoes for about 5 minutes, until they start to soften.

When the sweet potatoes have softened place them on a tray and then drizzle over the olive oil and add the chilli, salt and pepper and mix well. Bake the chips for 30 minutes until they have browned and are soft all the way through

3. Zucchini Noodles With Creamy Avocado Pesto

Serves 4

  • 3 zucchini, spiralized
  • 1 tablespoon olive oil

For the sauce:

  • 1 ripe avocado
  • 1/2 cup fresh basil leaves
  • 1 garlic clove
  • 2 tablespoons pine nuts
  • 1 tablespoon lemon juice
  • pinch sea salt
  • 1-2 tablespoons olive oil
  • cracked black pepper to taste

Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up.

In a food processor, add avocados, basil leaves, garlic, pine nuts, lemon juice and sea salt and pulse until finely chopped. Then with the motor still running, add olive oil in a slow stream until emulsified and creamy.

Drizzle olive oil in a large skillet over medium heat then add zucchini noodles, cooking for about 1 to 2 minutes until tender.

Add zucchini noodles to a large bowl and toss with avocado pesto. Season with cracked pepper and a little parmesan.

Adding some poached chicken or smoked trout is delicious!!


4. Quinoa & Cucumber Salad With Almond Butter Dressing

Serves 2

  • 120g quinoa
  • 1 lemon juiced
  • pinch salt
  • 80g hazelnuts
  • 1 small cucumber, sliced


  • 4 tablespoons almond butter
  • 4 tablespoons olive oil
  • 1 lemon juiced
  • 1 teaspoon chilli flakes

Preheat the oven to 220°C (fan-forced 200°C).

Place the quinoa in a saucepan with 500ml of boiling water, the lemon juice and a little salt. Let it boil for a minute or so, then reduce the heat, place the lid on the pan and let it simmer for another 10–15 minutes, until all the water has been absorbed and the quinoa is fluffy but not mushy.

Meanwhile, put the hazelnuts in a baking tray and let them bake for about 10 minutes until they’re crunchy (keep an eye on them so that they don’t burn).

Slice the cucumber lengthways into quarters, then into eighths. Slice out and discard the seedy central part and then slice into thin pieces.

Mix the dressing ingredients, adding 2 tablespoons of water and a little salt.

Once the quinoa has cooked, place it in a bowl with the hazelnuts and cucumber, then pour the dressing on top and mix it all together.

Beautiful salad on a bed of greens and topped with some grilled chicken or fish.

5. Balsamic Roasted Asparagus & Carrots

Serves 2

  • 1 bunch asparagus, woody ends snapped off
  • 2 large carrots, cut into matchsticks
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon vegetable broth
  • Salt and pepper

Preheat the oven to 200 degrees.

Mix olive oil and balsamic vinegar together in a small bowl.

Add asparagus and carrots to a baking dish. Pour the olive oil and balsamic vinegar mixture over the top. Toss well to coat evenly.

Add vegetable broth. Season generously with salt and pepper. Toss to coat again.

Put baking dish in the pre-heated oven. Bake for 10-15 minutes until veggies are cooked through, but still crunchy. Enjoy!