By Ramya Megna


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


Serves 2

  • 3 1/2 - 4 cups vegetable broth, warmed on the stovetop
  • 2 tablespoons olive oil, divided
  • 150g mushrooms sliced
  • Sea salt + black pepper to taste
  • 3/4 cup thinly sliced leeks, well rinsed and dried
  • 1 cup arborio rice
  • 1/4 cup dry white wine
  • 1 tablespoon butter
  • 1/4 cup parmesan cheese, plus more for serving
  • Fresh chopped parsley to garnish (optional)


In a small saucepan, heat vegetable broth over medium heat. Once simmering, reduce heat to low to keep warm.

In the meantime, heat a large saucepan over medium heat. Once hot, add 1 tablespoon olive oil and mushrooms. Season with a pinch each salt and pepper and sauté until tender and slightly browned - 3-4 minutes - stirring frequently. Remove from pan and set aside in a small dish.

Heat the same large saucepan over medium heat once more. Once hot, add 1 tablespoon olive oil and leeks. Sauté for 1-2 minutes, or until softened and very slightly browned.

Add arborio rice, and cook for 1 minute, stirring occasionally to coat.

Add dry white wine and stir gently. Cook for 1-2 minutes, or until the liquid is absorbed.

Using a ladle, add warmed vegetable stock 1/2 cup at a time, stirring almost constantly, giving the risotto little breaks to come back to a simmer. The heat should be medium, and there should always be a slight simmer. You want the mixture to be cooking but not boiling, or it will get gummy and cook too fast.

Continue to add vegetable stock, stirring to incorporate, until the rice is 'al dente' - cooked through but still has a slight bite. This whole process should only take 15-20 minutes.

Once the rice is cooked through and al dente, remove from heat and add the butter, parmesan cheese, and most of the cooked mushrooms from earlier, reserving a few for serving. Stir to coat.

Taste and adjust flavour as needed, adding a pinch of salt and pepper to taste or more parmesan to enhance the cheesiness.

To serve, divide between serving bowls and top with remaining mushrooms, additional parmesan cheese, and a sprinkle of parsley (optional).




Serves 4

  • small knob of butter
  • 1 onion, sliced thinly
  • 2 carrots, diced
  • small bunch thyme
  • 1/2 cabbage, shredded
  • 4 tablespoons white wine
  • 300ml chicken stock
  • 1 can white beans, drained and rinsed
  • 4 fillets white fish
  • sea salt and pepper, to taste

Heat the butter in a large sauté pan and add the onion and carrots, then gently cook for 8-10 mins until softening, but not brown. Stir in the thyme and cabbage, then cook for a few mins until the cabbage starts to wilt. Pour in the wine, simmer until evaporated, then add the stock and beans. Season, cover the pan, then simmer gently for 10 mins until the cabbage is soft but still vibrant.

When the cabbage is done, cook the fish. Season each fillet. Heat the oil in a frying pan. Fry the fish, skin-side down, for 4 mins until crisp, then flip over and finish on the flesh side until cooked through. Serve each fish fillet on top of a pile of cabbage.



Serves 4

  • 4 single chicken breast fillets
  • 1 tablespoon olive oil
  • 1 teaspoons finely grated lemon rind
  • 1 tablespoons lemon juice
  • 1 cloves garlic, crushed
  • 1/2 tablespoon ground coriander
  • 1/2 tablespoon ground cumin
  • 1 teaspoons ground cardamom
  • 1/2 teaspoon sweet paprika
  • 1/2 teaspoon ground turmeric
  • 1/4 cup firmly packed, finely chopped fresh flat-leaf parsley
  • 2 tablespoons, finely chopped fresh coriander
  • 500g beetroot, trimmed
  • 1/4 cup natural yogurt 

Preheat oven to180 degrees.

Combine chicken, oil, rind, juice, garlic, spices, parsley and fresh coriander in large bowl. Cover; refrigerate 1 hour.

Meanwhile, wrap unpeeled beetroot in foil. Place on oven tray; roast in the oven about 1 hour or until tender. When cool enough to handle, peel beetroot; chop coarsely then blend or process until pureed. Stir in yogurt; cover to keep warm.

Cook undrained chicken, in batches, in large heated lightly oiled non-stick frying pan until browned both sides and cooked through. Serve chicken on couscous, rice or quinoa and top with beetroot puree.



Serves 4

  • 1 tablespoon olive oil
  • 4 cups broccoli florets, chopped into bite-sized pieces
  • 2 tablespoons butter or coconut oil
  • 1 small onion, chopped into thin half rings
  • 4 cloves garlic, minced
  • 4 cups (packed) baby spinach, washed and roughly cut
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon oregano, dried
  • 6-8 eggs, beaten

Preheat oven to 180 degrees

Lightly steam broccoli until starts to turn bright green remove from heat, rinse with cool water, and set aside

Melt coconut oil/butter in a large skillet on medium heat. Saute onions for 20-25 minutes until translucent and brown (stir occasionally to prevent sticking)

Add garlic and saute another minute or two

Add spinach and a pinch of sea salt and stir. Let cook until spinach is wilted (about 3-4 minutes)

Add rinsed and drained broccoli, oregano and rest of sea salt. Stir until well combined and remove from heat

Pour eggs on top of veggies and shake pan slightly to get egg mixture to settle into the vegetables

Bake for 20-25 minutes until baked all the way through



Serves 4

  • 500g carrots, peeled and cut into chip sized battons
  • 1-2 tablespoons extra virgin olive oil
  • Sea salt and black pepper to taste
  • 1 teaspoon fresh thyme leaves, chopped
  • ½ teaspoon oregano
  • 2 tablespoons finely chopped flat-leaf parsley


Preheat the oven to 200 degrees. Oil a sheet pan or a baking dish large enough to fit all of the carrots in a single layer. Place the carrots in a large bowl, and toss with the olive oil, salt, pepper, thyme and oregano.

Spread in an even layer in the prepared pan or baking dish. Cover with foil, and place in the oven for 30 minutes. Uncover, and if the carrots are not yet tender, turn the heat down to 180 degrees and return to the oven for 10 to 15 more minutes until tender. Add the parsley, stir gently, and taste and adjust salt and pepper. Serve hot, warm or at room temperature. Delicious with a drizzle of tahini as well.