Lunch and Dinner Ideas

Veal Escalopes and Salad
Warm Chicken Caesar Salad
Steak & Garlic Zucchini
Pork Tuscanny Treat
Lamb Shish Kebabs
Calamari & Salad
Baked Fish and Toasted Almonds
Chicken Vegetable Curry
Fish & Sesame Mushroom
Lamb Cutlets with Vegetables
Mozzarella Eggplant & Sun Dried Tomato
Seasoned Chicken with Shredded Cabbage
Curry Stir Fry
Meat Loaf
Tuna Salad
Tuna-Cheese & Celery Sticks
Keto Cakes

Veal Escalopes and Salad ( Lunch / Dinner )

Protein
Week 1: 200 g of lean veal, minced 1 whole egg, beaten

Week 2 onwards: 1 palm of lean veal, minced 1 whole egg, beaten

Low GI Carbohydrates
1 cup spring salad mix
1 clove garlic, crushed
1 lemon - all juice and 1/2 grated rind
Sea salt
Cracked pepper
Italian herbs
1 sprig of fresh chopped rosemary
Tabasco sauce
1 tbs chopped shallots
2 tbs water
Olive oil cooking spray

Method:
Bind together veal, garlic, egg, lemon juice and lemon rind with a sprinkling of Italian herbs, sea salt and pepper.
Form into small balls of equal size
Let stand in cool place for 1 hour
Roll out to a thickness of 1 cm (1/2 inch thick)
Spray coat non-stick pan with olive oil cooking spray
Heat pan, then cook each side of scallop until golden brown
When cooked remove from pan (keep hot)
In same pan, add the chopped shallots, rosemary, Tabasco sauce and water
Stir for a few seconds then pour over scallops
Lightly coat salad mix with olive oil cooking spray, add a squeeze of lemon juice and a sprinkling of Italian herbs and serve

Note: Veal mince can be replaced with chicken, turkey, beef or lamb mince

Warm Chicken Caesar Salad ( Lunch / Dinner )

Protein
Week 1: 200 g of chicken breast

Week 2 onwards: 1 1/2 palms of chciken breast

Low GI Carbohydrates
1 1/2 tbs white vine vinegar or fresh lemon juice
1 tbs warm water (more if needed)
1/2 tsp cracked black pepper
1 tsp Olive oil
1 cup Caesar salad mixture

Method:
Coat non-stick frypan with Olive oil cooking spray
Heat pan, then add chicken pieces, stirring and tossing quickly until lightly brown
Remove from pan and allow to cool
In a bowl add vinegar, warm water, oil and pepper and mix well
Toss chicken through Caesar salad mixture and add dressing

Steak and Garlic Zucchini ( Lunch / Dinner )

Protein
Week 1: 202.5 g of lean prime steak

Week 2 onwards: 1 1/2 palms of lean prime steak

Note: it is possible to substitute steak with chicken, lamb, pork or turkey

Low GI Carbohydrates
1 cup zucchini slices
4 tbs. water
1 small garlic, crushed
Fresh chopped parsley
Olive oil cooking spray
Sea salt
Cracked pepper

Method:
Spray steak with Olive oil cooking spray
Sprinkle with sea salt and cracked pepper
Grill under preheated griller and cook as desired
Spray coat small saucepan with Olive oil cooking spray
Saute garlic and add water
Gently toss zucchini slices and cook until tender
Garnish with fresh parsley

Pork Tuscanny Treat ( Lunch / Dinner )

Protein
Week 1: 200 g of lean pork, pounded thin and cut into medallions.

Weeks 2 Onwards: 1 1/2 palms of lean pork, pounded thin and cut into medallions.

Low GI Carbohydrates
3/4 cup zucchini slices and broccoli florets
1/4 cup thinly sliced mushrooms
1 clove garlic, crushed
2 tbs. water
Olive oil cooking spray
Tuscan herbs
Crushed almonds

Method:
Sprinkle Tuscan herbs over pork medallions
Spray non-stick frying pan with olive oil cooking spray
Over high heat stir-fry garlic, mushrooms and pork medallions until golden brown
Add water, toss in the vegetables and continue tossing until pork is cooked and vegetables are tender
Garnish with crushed almonds

Note: it is possible to substitute pork for lamb, beef, chicken or turkey

Lamb Shish Kebabs ( Lunch / Dinner )

Protein
Week 1: 200 g of lean lamb cut into cubes

Weeks 2 Onwards: 1 1/2 palms of lean lamb cut into cubes

Low GI Carbohydrates
4 small button mushrooms
2 small onions
1/4 cup green pepper, cored, seeded, cut into cubes

Marinade
1 cup tomato juice
2 tsp. prepared mustard
1 1/4 cups yoghurt, plain, skim milk
One pinch of Cayenne pepper
2 tsp. chopped fresh chives
2 tsp. chopped fresh mint
1/4 tsp ground cinnamon
One pinch sea salt
One pinch cracked pepper

Method:
In a shallow dish mix together tomato juice, mustard, yoghurt, cayenne, mint, chives, sea salt, pepper and cinnamon
Marinade lamb for 3-4 hours, turning occasionally
Thread meat, peppers, mushrooms and onions along metal skewers
Spray coat with Olive oil cooking oil
Cook under a preheated griller, turning several times, basting with the marinade

Prepared marinated lamb (or other) cubes can be kept in the freezer until ready to use
Note: it is possible to substitute lamb for chicken, steak, pork or turkey

Calamari and Salad ( Lunch / Dinner )

Protein
Week 1: 300 g of fresh Calamari, cut into rings or pieces

Week 2 Onwards: 1 1/2 palms of fresh Calamari, cut into rings or pieces

Low GI Carbohydrates
3 tsp. apple cider vinegar and olive oil mixture
1 tsp. grainy mustard
1 tsp. Dijon mustard
1/2 tsp. garlic, crushed
Cracked pepper
Garlic salt
Freshly chopped dill
1 cup mixture: lettuce, capsicum and cucumber, finely sliced

Method:
Preheat griller on low heat
Lightly sprinkle garlic salt over Calamari rings and then place under griller
Grill until cooked and golden brown (both sides)
Put aside to cool
Combine and mix well, vinegar/oil mix, mustards, garlic and pepper
Prepare salad bed and arrange Calamari on top
Pour salad dressing over and garnish with freshly chopped dill

Baked Fish with Toasted Almonds ( Lunch / Dinner )

Protein
Week 1: 292.5 g (4 1/2 serves) of trout or other choice of fish

Weeks 2 Onwards: 1 1/2 palms of trout or other choice of fish

Low GI Carbohydrates
3/4 cup vegetable mix - green beans, broccoli florets, zucchini
1/4 cup onions, thinly sliced
2/3 cup vegetable stock
1 tbs. fresh chopped parsley
1 small clove garlic, crushed
1 tsp. almonds, slivered, toasted
Chopped marjoram
Olive oil cooking spray
Sea salt

Vinaigrette
1 tsp. Dijon mustard
1 clove garlic, crushed
4 tbs. extra virgin olive oil
1 tbs. Balsamic vinegar
1 dsp. chopped capers
1 dsp. fresh chopped parsley
4 tbs. hot water

Method:
Steam green vegetables till tender, strain and put aside to cool
In a fry pan, lightly toast slivered almonds until golden, put aside to cool

Vinaigrette:
Put all ingredients together in closed jar, shake vigorously a few minutes
Pour over vegetables and let stand (for vinaigrette to soak into vegetables 25 minutes)

Fish:
Clean, wash and dry fish
Spray coat shallow casserole dish with Olive oil cooking spray
Add garlic, onions and fry gently until onions soft and golden
Place the fish on top of onion mixture, pour over vegetable stock then sprinkle with parsley, marjoram and sea salt
Bake in preheated oven (200ºC or 400ºF) until cooked (up to 25 minutes), baste a few times
Serve with garnished toasted slivered almonds and, strained green vegetable mix from vinaigrette

Curry Stir-fry ( Lunch / Dinner recipe )

Protein
Week 1: 200g of cold cooked chicken, lamb or pork or beef

Week 2 onwards: 1½ palms of cold cooked chicken, lamb or pork or beef

Low GI Carbohydrates
1 cupful finely shredded fresh spinach
½ tps. minced hot chillis (adjust to preferred taste)
½ tps. minced ginger
2 tbs. water
1 tbs. no-wheat Tamari sauce
½ tsp. cumin
½ tsp. curry powder
2 tsp. finely chopped cilantro (coriander)
Lemon juice
1 tsp. sesame seeds

Method:
Wash fresh spinach thoroughly, shred the leaves (no stalks), then wilt in a pot of hot water
Drain and set aside - 1 cupful
Coat skillet pan with olive oil cooking spray
Heat the pan, then add cumin, Tamari, chillies, ginger, water and curry powder
Quickly mix and then add the diced cold meat, tossing quickly over high heat
Add the cilantro and cooled spinach, keep tossing until evenly mixed with spices
Serve and garnish with sprinkled sesame seeds and a squeeze of lemon juice

Chicken Vegetable Curry ( Lunch / Dinner recipe )

Protein
Week 1: 200g of Skinless chicken or turkey breast (beef or lamb)

Week 2 onwards: 1½ palms of Skinless chicken or turkey breast (beef or lamb)

Low GI Carbohydrates
1 cup of mixed raw vegetables: cauliflower, zucchini and broccoli
Traditional curry powder
Sea salt and pepper to taste
Dried basil
Dried parsley
Dried nutmeg

Method:
Spray coat chicken breast with olive oil cooking spray
Sprinkle with traditional curry powder, sea salt and pepper
Wrap inside alfoil and bake in hot oven for up to 20 minutes, until cooked
In a food processor, process all vegetables together until fluffy
Place vegetables in a bowl and spray coat with olive oil cooking spray (until they bind together)
Then place vegetable mixture onto a piece of alfoil
Sprinkle with dried basil, parsley and a pinch of nutmeg
Carefully bring up edges of alfoil and fold into packet securely, but leave a little airspace inside
Place vegetable packet in oven next to chicken parcel and cook (approx. 15 minutes)
(Grate or chop vegetables finely, if no food processor available

Fish and Sesame Mushrooms ( Lunch / Dinner recipe )

Protein
Week 1: 230g of Perch fish (or other white fish) cleaned
1 whole egg

Weeks 2 onwards: 1 palm of Perch fish (or other white fish) cleaned
1 whole egg (1 serve)

Fish Marinade
1 tsp. sesame oil
½ tsp. onion powder
1 kaffir lime leaf (remove rib and cut finely)
1 sprig thyme
Sea salt
Cracked pepper
Water

Method:
Marinate the fish in a dish containing all the ingredients above for (30min -1 hr)
Remove the fish from the marinade
Grill under preheated grill (approximately 5-10 min each side), baste with a little marinade

Low GI Carbohydrates
Sprinkling Italian herbs
1 cup button mushrooms, finely chopped
Sea salt
Garnish with toasted sesame seeds and fresh chopped chives

Method:
Beat egg with Italian herbs and sea salt
Add mushroom to the egg mixture
Spray non-stick pan with olive oil cooking spray
Heat pan, then add mushroom mix
Stir occasionally to avoid burning
When ready, sprinkle with toasted sesame seeds, chopped chives and serve with fish

Lamb Cutlets with Vegetables ( Lunch / Dinner recipe )

Protein
Week 1: 200g of lean lamb cutlets (or beef or veal cutlets)

Week 2 onwards: 1½ palms of lean lamb cutlets (or beef or veal cutlets)

Low GI Carbohydrates
1 cup cauliflower and broccoli florets
1 tsp. Worcestershire sauce
½ tsp. tarragon vinegar
¼ tsp. onion powder
¼ tsp. French mustard
2 tbs. water
Sea salt and freshly ground pepper
Fresh chopped parsley and chives
1 tsp. slivered almonds

Method:
Steam cauliflower and broccoli florets on low heat, until tender
Mix Worcestershire sauce, vinegar, onion, mustard, sea salt and pepper with water
Baste each side of the cutlet with sauce mixture
Then coat each side lightly with olive oil cooking spray
Place under preheated griller and grill each side until cooked
Serve with steamed vegetables and garnish of freshly chopped parsley, chives and slivered almonds

Meat Loaf ( Lunch / Dinner recipe )

Ingredients:
Week 1: 220g of minced lean beef (or 160g of lamb, chicken, turkey, veal)
1whole egg

Week 2 onwards: 1palm of minced lean beef (or lamb, chicken, turkey, veal)
1whole egg

Low GI Carbohydrates
1 cup mixture of tomato, onion, mushrooms, capsicum finely chopped
2 tbs. Worcestershire sauce
Onion salt and cracked pepper to taste
Italian pizza herbs
Sweet paprika
Freshly chopped Italian parsley and chives

Method:
Combine beef, egg, Worcestershire sauce, a sprinkling of onion salt, pepper, paprika and Italian pizza herbs in a large bowl
Mix well and then mould into loaf shape and wrap in alfoil
Bake in moderate oven until cooked through
Spray coat frypan with Olive oil cooking oil
Sauté onion, mushrooms, tomato and capsicum
When cooked, sprinkle with freshly chopped Italian parsley and chives
Serve over loaf

Mozzarella, Eggplant and Sun Dried Tomato ( Lunch / Dinner recipe )

Protein
Week 1: 200g of grated Mozzarella

Week 2 onwards: onwards 1½ palms of grated Mozzarella

Low GI Carbohydrates
2/3 cup eggplant, cut into round slices
1 tsp. garlic, minced
1/3 cup sun dried tomatoes, chopped
1 tbs. sage, chopped
fresh chopped basil

Method:
Spray coat both sides of eggplant with Olive oil cooking spray
Brush both sides with minced garlic
Place eggplant on an oven tray under preheated griller and cook for two minutes or until golden brown (each side)
Then lay eggplant rounds into shallow casserole and sprinkle each round with sage, sun dried tomatoes and Mozzarella
Return to griller and cook for two minutes or until golden brown
Garnish with fresh chopped basil

Seasoned Chicken with Shredded Cabbage ( Lunch / Dinner recipe )

Protein
Week 1: 200 g of lean turkey (or chicken, lamb) cutlets

Week 2 onwards: 1½ palms of lean turkey (or chicken, lamb) cutlets

Low GI Carbohydrates
1 cup finely shredded cabbage (Savoy)
2 finely sliced shallots
1 clove garlic, crushed
¼ tsp. minced ginger
¼ tsp. ground cumin
¼ tsp. Garam Marsala (herbs)
¼ tsp. fennel seeds
¼ chilli, chopped very finely
Sea salt and pepper to taste

Method:
Spray coat turkey cutlets with olive oil cooking spray
Sprinkle with sea salt and pepper to taste
Place under preheated griller and cook both sides
Spray coat non-stick pan with olive oil cooking spray
Heat pan, add the spices and cook a few seconds before adding shallots
Sauté for a few minutes then add the shredded cabbage
Cook on high heat for a minute whilst stirring quickly, then reduce the heat to low
Continue to cook until the cabbage has wilted and has been thoroughly coated with spice mixture (you may need to add a little water to moisten)
Serve with chicken

Tuna Salad ( Lunch / Dinner recipe )

Protein
Week 1: 90g of canned Tuna, water packed
(Note: Pour water away before weighing Tuna)
1 whole egg

Week 2 onwards: 1 palm of canned Tuna, water packed
1 whole egg

Low GI Carbohydrates
1 cup of mixed salad vegetables
Shredded lettuce
Celery
Shallots
Parsley
Thinly sliced mushrooms
1 tsp. Sesame seeds
1 squeeze of Lemon Juice
French herbs
Pepper

Method:
Dry fry sesame seeds until lightly browned, then place aside to cool
Break-up tuna in a small mixing bowl
Add egg and pepper (to taste) and mix thoroughly
Spray non-stick frypan with olive oil cooking spray
Cook tuna over moderate heat for 8-10 minutes
Stir frequently, breaking up larger clumps until tuna is light golden brown and flaky. Set aside to cool
Prepare salad in a small bowl. Lightly spray with olive oil and add squeeze of lemon juice and a sprinkling of French herbs
Gently toss cooled flaky tuna through salad and sprinkle with toasted sesame seeds

Tuna-Cheese and Celery Sticks ( Lunch / Dinner recipe )

Protein
Week 1: 90g Cream or cottage cheese, low fat
150g Tuna or Salmon canned, water packed

Week 2 onwards: ½ palm Cream or cottage cheese, low fat
1 palm Tuna or Salmon canned, water packed

Low GI Carbohydrates
2 large Celery sticks, stringed
3 tsp. Nut meal (linseed, sunflower, almonds - LSA)
Garnish with fresh chopped parsley and chives

Method:
Trim celery sticks
Mix cheese with strained tuna or salmon, parsley and chives
Fill cavity of celery sticks with mixture
Sprinkle nut meal on top and press into filling
Cut sticks into small lengths and serve.

Keto-Cake

Ingredients
2 egg yolks
2 1/2 tsp baking powder
4 packets Ketoslim (mocha)
100 g almond meal
1 tablespoon Splenda granules (sugar substitute - buy in supermarkets)
A pinch of sea salt
2 tablespoons of cocoa
A pinch of cinnamon
1/2 cup of boiling water
1/2 cup of olive oil
1 teaspoon of vanilla essence or 1 tablespoon of imitation vanilla

Method:
Preheat oven to 180 degrees Celsius. Separate whites and beat until stiff. Combine 2 1/2 teaspoons of baking powder, Ketoslim, almond meal, splenda, salt, cocoa & cinnamon in a large bowl. Make a well in the centre, add yolks, oil, vanilla and boiling water. Beat until smooth. Fold this mixture into the stiffly beaten whites. Pour into square 21 cm X 21 cm cake tin and bake at 180 degrees Celcius for 40 minutes. Cool in tin, then cut in to squares.