Lunch

Beef Wrap
1 tsp coconut oil
150g lean steak
1 tbsp finely chopped celery
1 tbsp finely chopped red onion
1 tsp fresh lemon juice
little gem lettuce
1tbsp olive oil
1 tomato chopped
1tbsp chili powder
2 small 100% wholewheat tortillas
Coconut oil on frying pan and bring eat up. Saute steak, only 2-3 min each side. Take it off and slice into thin strips. Place all other ingredients in a bowl and mix together. Spread on the tortillas, add the steak and fold.
P: 45.6 F: 20 C: 42 Kcal: 470
Chicken Fajitas with Avocado
2 clove garlic minced
1 tsp cumin
1 tsp oregano
1 tsp chili powder
1 chicken breast sliced into strips
1 tbsp coconut oil
half red onion sliced
1 red pepper sliced
juice of 1 lemon and lime.
1 little gem lettuce head.
1 Avocado
1 tsp salsa sauce
Combine garlic, cumin, oregano, chili powder in a bowl. Toss the chicken in until fully coated. Head a large sauté pan. When pan is hot add coconut oil. Sauté onion for 3 min then add the chicken and continue to cook until chicken is almost fully cooked (about 10-15 min) then add the red peppers, lime and lemon juice. Cook for further 3 min. Serve with lettuce and the squashed avocado that you have combined the salsa sauce with.
P: 31.8 F: 21.7 C: 13.7 Kcal: 413

Tuna steak with vegetables
100g tuna steak
1 tbsp olive oil
half a red pepper sliced
few broccoli heads
2 carrots cut
half a zucchini
2 tomatoes
Boil the carrots and for the last 30 sec add the broccoli
olive oil on a baking tray along with the pepper, zucchini and tomatoes, put in the oven 220C. After a few min add the tuna steak (seasoned) and only cook for about 2-3 min on each side. Add a bit of lemon juice over.
Optional is to add a bit of quinoa.
P: 24 F: 9.5 C: 9 Kcal: 270
Baked Salmon with leek, ginger and garlic
half a leek chopped
1 garlic clove chopped
1 tbsp chopped ginger
120g salmon steak
100g sweet potatoes
5 little broccoli heads.
Place the leek, garlic and ginger in the middle of a sheet of tin foil on a baking tray. Place the salmon on top and season. Fold the edges of the foil up and form a foil parcel, making sure the folds of the foil are tight. Place the foil parcel in the oven at 220 and cook for 12-14 min. Throw in the broccoli for a min at the end.
Slice and peel your sweet potatoes and boil on high,it will take longer than the salmon so time it right. Check for tenderness with a fork but should take around 25-30 min.
P: 25 F: 16.9 C: 31.3 Kcal: 421
Greek Chicken Salad
50g feta cheese cubed (goats)
little gem lettuce leaves shredded
5 baby plum tomatoes
50g green/yellow pepper sliced
10 green olives
half a small red onion, thinly sliced
25g cucumber, diced.
1 cooked chicken breast cubed.
Dressing:
2 tsp olive oil
2 tsp freshly squeezed lemon juice.
Mix all together, whisk the olive oil and lemon juice together in a small bowl and drizzle the dressing over the salad.
P: 38.9 F: 21.8 C: 10 Kcal: 423
Chicken and Ginger Stir-fry
1 tsp coconut oil
1 tsp minced garlic
2 tsp finely chopped ginger
1 chicken breast cubed
2 tsp lime juice
2 tbsp warm water
50g carrots cut julienne
35g leek sliced
50g mushrooms sliced
100g cooked wholewheat noodles.
Heat frying pan, add the coconut oil, then the garlic and ginger. After a minute, lower the heat and add the chicken. Once it has browned slightly, add the lime juice, carrots and leeks. Stir for 2min then add the mushrooms and water.
When mushrooms have softened, season and serve with noodles.
At the same time the noodles are being boiled in a pot.
P: 34.5 F: 7.8 C: 35 Kcal: 411
Salmon with wheat free Tamari sauce
1 Salmon fillet
Wheat free Tamari sauce
Sesame seeds
1 small zucchini thinly sliced
2 scallions chopped
1tsp coconut oil
Combine 5 tablespoons of the Tamari sauce and fish in a zip top plastic bag. Seal and marinate for 20 min. Toast sesame seeds in a large skillet over medium heat, and set aside. Drain fish. Add fish to skillet and cook 5 min. Turn and cook for 5 more min over medium-low heat. Remove from skillet. Add the zucchini, scallions and coconut oil to skillet. Sauté until lightly browned. Stir in 2 tablespoons of the Tamari sauce. Sprinkle with sesame seeds and serve with salmon.
You can also add more vegetables to this dish or more salmon.
P: 40 F: 16 C: 11g Kcal: 376
Roasted Turkey and steamed Broccoli
150g of Turkey breast
65g carrots chopped
25g celery chopped
40g of onion chopped
2 bay leaves
Cayenne pepper< Black pepper for seasoning 1 cubes chicken stock in a cup with boiling water. 200g steamed/boiled broccoli
Preheat oven to 180. Place turkey in a roasting tin on top of a bed of carrots, celery, onion and bay leaves. Season with cayenne and black pepper. Pour the stock over. Roast for about 20 min. Remove from oven. Slice the turkey and serve with vegetables and the broccoli. When boiling broccoli, bring water to boil and place broccoli in for no more than 1 min.
P: 46 F: 3 C: 16 Kcal: 304