By Ramya Megna


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



 Serves 2

  • 1 cup brown rice
  • 1 tablespoon olive oil
  • 1 brown onion, sliced
  • 1 garlic, minced
  • 4cm fresh ginger, sliced into matchsticks
  • 1/4 head cabbage, sliced
  • 540ml coconut milk
  • 1/4 cup tamari
  • 1/4 cup fish sauce
  • 250g mushrooms, sliced
  • 180g silken tofu, sliced


Rinse rice and place in medium size saucepan with 2 cups of water, add some salt, bring to simmer, cover and cook on low for about 30 to 35 minutes until the water has evaporated.

In the meantime, in a wok or large pan heat 1 tablespoon of olive oil.  Sauté your brown onion for 5 minutes and then add your garlic and ginger and cook for another couple of minutes.  Add your cabbage and stir-fry until just tender.

Pour your coconut milk, tamari and fish sauce, bring to the boil and then reduce the heat slightly and allow to cook for 5 minutes until the sauce starts to thicken.  Then add your mushrooms and cook for 2 minutes.  Add your silken tofu and gently stir through.  Cook for a further 2 minutes until the tofu has heated through.

Serve together with your rice.



Serves 4


  • 4 chicken breasts,
  • 2 leek, washed and sliced
  • 2 heads of broccoli, cut into small florets
  • 1 cup chicken stock
  • 1/2 cup breadcrumbs
  • salt and pepper to taste

Preheat the oven to 160 degrees

Poach your chicken by boiling in the chicken stock for 20-30 minutes until it's tender and cooked through. Once cooked, remove the chicken and cut into bite-sized pieces

Once chicken is cooked, bring the chicken stock back to a simmer and then add the leeks and broccoli and simmer for about 5 mins to partially cook, then add the chicken. Transfer the mixture to a casserole dish, season to taste, and cover with breadcrumbs.

Cover and place in the oven for about one hour.

Remove from the oven, remove the cover, and place under the grill until brown.



Serves 6

  • 1 medium sweet potato, peeled and cut into 2cm chunks
  • 1 large leek, green part trimmed and then white part sliced
  • 1 head garlic
  • 1 litre vegetable stock
  • 1 can crushed tomatoes
  • 1 tablespoon tomato paste
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon chilli powder
  • 1/8 teaspoon ground cardamom
  • 1/4 teaspoon ground turmeric
  • sea salt and pepper to taste

First roast the garlic.  Preheat oven to 180 degrees.  Peel any excess skin off the garlic bulb, but leave it together.  Chop the very top off the cloves so they are slightly exposed.  Drizzle on a little olive oil, season with salt and pepper and wrap the whole bulb in tin foil.  Bake in the oven for 30 minutes then leave to cool.  Use a knife to remove the inside of the cloves into a bowl, they should easily slide out of the skins and be very soft.

Heat 1 tablespoon of olive oil in a large pot and sauté the leeks for a few minutes until they go soft.  Add the spices and sauté for a further 2-3 minutes.

Add the sweet potato, vegetable stock, crushed tomatoes and tomato paste, simmer for 30 minutes until the sweet potatoes are cooked.  Add the roasted garlic 5 minutes before the end.

Using a blender or a stick blender, blitz the soup until completely smooth and then serve.



Makes 10-12 patties

  • 3 cups peeled and roughly diced carrots
  • 1 cup red lentils, thoroughly rinsed
  • 2 cups water
  • 1 cup oats, divided
  • 2 garlic cloves, minced
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • sea salt and pepper to taste
  • 1/2 cup pumpkin seeds
  • 1/3 cup chopped chives
  • 1/4 cup chopped coriander
  • 1/4 cup hemp seeds (optional)


Steam the carrots until fork tender, about 25 minutes.

While the carrots are steaming, add the rinsed lentils and water to a medium saucepan.  Bring to the boil, reduce heat, and simmer, uncovered, for 10-12 minutes, or until tender.  If needed, add more water to keep the lentils submerged.  Strain and set aside.

Preheat the oven to 200 degrees and line a large baking tray with baking paper.

Add the steamed carrots, cooked lentils, 1/2 cup of oats, garlic, lemon juice, olive oil, paprika, cumin, sea salt and pepper to a food processor.  Pulse 15-20 times or until the mixture is chunky but all ingredients are well incorporated, stopping to scrape down the sides halfway through the pulsing.

Transfer the mixture to a large mixing bowl and add the remaining 1/2 cup oats, pumpkin seeds, chives, coriander (and hemp seeds if using).  Use a spoon to mix well.  The mixture should be damp but able to hold its shape.

Use a 1/3 cup measuring cup to scoop out the mixture and form into a patty about 2 cm thick.  Place on the prepared baking tray.  Repeat for the remaining mixture.

Bake for approximately 25 minutes, until they feel gently set but not firm.  Remove from the oven and cool completely on the tray before moving.  They'll continue to firm up as they cool.

 Delicious with a tahini drizzled on top.



Serves 2

Sweet potato fries

  • 2 medium sweet potatoes, peeled and cut into strips
  • 1 teaspoon corn starch / arrowroot powder
  • olive oil
  • pinch of sea salt
  • 1/2 teaspoon paprika

Popcorn chicken

  • 1 teaspoon olive oil
  • pinch salt
  • 1/4 teaspoon dried thyme
  • 1/2 teaspoon paprika
  • 2 boneless, skinless chicken breasts, cut into 2 cm pieces
  • 1/2 cup panko bread crumbs

Honey mustard sauce

  • 2 tablespoons honey
  • 1 teaspoon Dijon mustard

 Heat the oven to 220 degrees. Line 2 trays with foil and top with wire racks. Rub some oil onto the wire racks.

Place the sweet potatoes in medium bowl and sprinkle with cornstarch / arrowroot powder. Toss to coat and then transfer to 1 of the racks. Drizzle the potatoes lightly with olive oil. Sprinkle with the seasonings and bake for 10 minutes.

Meanwhile, place oil, salt, thyme and paprika in small bowl and then add chicken. Toss to coat. Add bread crumbs, and press gently to coat each piece of chicken.

Transfer to the other rack. Drizzle lightlywith olive oil. Add chicken to oven with partially baked potatoes. Bake potatoes and chicken 10 to 15 minutes, or until chicken is no longer pink in center and potatoes are tender when pierced with a knife.

Meanwhile, in another small bowl, stir together Honey Mustard Sauce ingredients. Set aside until chicken and potatoes are ready.