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Ingredients
  • 6 cups Fresh Spinach Leaves trimmed, washed makes 2/3 cup (160g) packed cooked spinach
  • 3 large egg beaten
  • 1/2 cup Grated Mozzarella or a combo of parmesan and mozzarella
  • 1/4 cup chopped parsley or fresh herb of your choice (optional but recommended!)
  • 1 tsp Garlic powder
  • 1 tsp sea salt
  • 1 cup bread crumbs
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Nutrients
  • Calories: 104
  • Carbohydrates: 9 g
  • Fat: 5 g
  • Fiber: 1 g
  • Protein: 7 g
  • Sodium: 141 mg
  • Sugar: 1 g
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Ingredients
  • 1 pound ground chicken or turkey
  • 1 large egg, lightly beaten
  • ½ cup grated Parmesan cheese
  • ½ cup fine dry whole-wheat breadcrumbs
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • 10 pearl-size fresh mozzarella balls
  • 1 (28 ounces) can no-salt-added crushed tomatoes
  • ½ medium onion, grated
  • ¼ cup dry red wine
  • 2 cloves garlic, minced
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • ¼ teaspoon salt
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Nutrients
  • Calories: 418
  • Carbohydrates: 12 g
  • Fat: 24 g
  • Fiber: 1 g
  • Protein: 38 g
  • Sodium: 673 g
  • Sugar: 1 g
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Ingredients
  • 1 cup of Almond Flour (High Protein)
  • 1 cup of Rice or Whole Wheat flour
  • 4 tablespoons of olive oil
  • 2 Eggs
  • Pinch of Salt
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Nutrients
  • Calories: 1664
  • Carbohydrates: 108 g
  • Fat: 121 g
  • Fiber: 24 g
  • Protein: 52 g
  • Sodium: 275 mg
  • Sugar: 5 g
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Ingredients
  • 1 kg/2.2lbs Chicken Breast, uncooked and sliced into small chunks/nuggets
  • 2 Slices of frozen Bread – ideally a traditional style like Sourdough (keep slices in Freezer)
  • 4 tbsp Parmesan Cheese
  • 4 tsp mustard
  • ¼ tsp Paprika
  • ½ Cup rice flour
  • 4 Tbs Olive oil
  • ½ tsp Sea salt
  • 2 Eggs
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Nutrients
  • Calories: 881
  • Carbohydrates: 53 g
  • Fat: 43 g
  • Fiber: 2 g
  • Protein: 67 g
  • Sodium: 904 mg
  • Sugar: 3 g
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Ingredients
  • 5-6 slices of thin of ideally pasture-raised (hormone-free) ham
  • Mayonnaise (ideally homemade – or the best natural version without Hydrogenated oil)
  • Natural cheese slices
  • 1 Cucumber, thinly sliced
  • a few salad leaves
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Nutrients
  • Calories: 763
  • Carbohydrates: 19 g
  • Fat: 54 g
  • Fiber: 4 g
  • Protein: 50 g
  • Sodium: 2552 mg
  • Sugar: 5 g

Lunch Box – Meat Roll-Ups

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Ingredients
  • 4 large eggs
  • 60 ml milk
  • 2 tbsp. chopped chives
  • kosher salt
  • Freshly ground black pepper
  • 1 tbsp. butter
  • 100 g shredded cheddar
  • 4 slices ham
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Nutrients
  • Calories: 487
  • Carbohydrates: 5 g
  • Fat: 37 g
  • Fiber: 1 g
  • Protein: 33 g
  • Sodium: 1098 mg
  • Sugar: 2 g
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Ingredients
  • 50 g chicken (leftover cut slices from last night’s dinner)
  • 1 wholemeal wrap
  • 2 Tbsp Parmesan cheese
  • 1/2 onion
  • 20 g Capsicum
  • 1 Tsp Coconut oil (to brush on both sides of Sandwich Maker)
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Nutrients
  • Calories: 426
  • Carbohydrates: 42 g
  • Fat: 19 g
  • Fiber: 19 g
  • Protein: 27 g
  • Sodium: 746 mg
  • Sugar: 7 g
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