Weight Loss Low Carb Diet:

 

 

The 7 day body reset is a great way to start a low calorie/carb diet, here are some of the reasons why:

• Easy to follow
• Delicious recipes
• Improves your health & well-being
• Increase your energy
• More clarity of the mind
• Important to make sure you are drinking 8 t0 10 glasses of filtered water daily

 

 

 

 

 

Why we should lose weight & does It matter being overweight:

 

• Most modern day disease is caused by obesity, for instance diabetes, heart disease, some cancers, high blood pressure, chronic back problems & lots more.
• Also important is our quality of life, Can we do everything we want to in our day-to-day life, or is our weight holding us back from enjoying the simplest things in life
• Having the energy to go for a walk or hike with friends or family.
• Going for a swim on a hot day but not feeling comfortable wearing your swimming costume.
• Going out for a special night & not having problems with what to wear & feeling uncomfortable in it.
• Always feeling tired & no energy

Other health benefits of the 7 day body reset:

 

• Helps type 2 diabetes
• Lose fat & preserve muscle
• Reduce triglycerides & increase HDL (known as the “good” cholesterol)
• Reduces inflammation
• Maximised nutrients intake & absorption
• Increase energy
• Detoxifies the body
• Helps decrease heartburn, bloating & wind
• Helps with IBS & gluten intolerance

 

Foods To Avoid on low carb diet:

 

• Refined sugar
• Proceeded foods which contain GMO, teas, fats & gluten
• Factory farmed meats & dairy
• Farm raised fish
• Where you can eat organic & try to avoid chemicals such as herbicides or pesticides.

 

Foods To Go For:

 

• Cruciferous vegetable ( broccoli, cauliflower, & brussel sprouts, broccolini & cauliflower.)
• Eggs
• Citrus fruit
• Leafy greens
• Garlic
• Berries
• Avocado
• Coffee
• Fatty fish
• Lean beef (organic)
• Chicken breasts (organic)
• Nuts – almond spread
• Olives & olive oil
• Almond milk coconut milk,
• Slendier pasta
• Coconut Yoghurt
• Coconut oil
• Stevias or monk fruit sweetening
• Chia seeds
• Hemp seeds
• Tofu organic
• Venerdi bread or paleo bread
• Protein powders ( Morlife vanilla or Hemp seed)

Measurements for recipes below:

 

Tbsp – tablespoon
Tps –  teaspoon
G – gram

 

 

 

 

BulletProof Coffee:

 

BulletProof coffee is fantastic if you are fasting one meal as it gives you energy & is only 100 calories. If not fasting remember on the days you have the coffee it is an extra 100 calories.

 

 

 

 

 

 

 

Bulletproof coffee not only gives you energy but also supports your digestive health, helps you manage your blood sugar & aids in weight loss.

• 1 cup of black coffee (filtered or expresso)
• 1 tsp Melrose MCT oil ( slowly work up to 1 tbsp in your coffee)
• Dash of almond milk
• Place in a nutribullet or blender & blend for 30 t0 60 second
• Pour back in mug

 

BELOW ARE RECIPES FOR THE FIRST 7 DAYS:

 

Day 1:

 

Breakfast: Berry Bowl

Seves 1 – Calories 340 – Fats 22g – Protein 18g – Carbs 12g – Fibre 12g

• 1/3 cup coconut yoghurt (or 1/2 cup greek yoghurt)
• 8 almonds
• tbsp chia seeds
• 1/2 serve vanilla protein powder
• 1/2 tsp stevia or monk fruit
• 1/2 tsp cinnamon (optional)
  add all ingredients into bowl & mix

 

Lunch: Caesar Salad (without bacon)

Serves 1 – Calories 425 – Fats 34g – Protein 20g – Carbs 11g – Fibre 5 g

Salad:

• 2 hard boiled eggs
• 1 heaped tbsp pine nuts
• 3 cups iceberg lettuce
• 5-6 cherry tomatoes
• 2 tbsp parmesan cheese or nut cheese

Dressing:

• 2 heaped tbsp coconut or greek yoghurt
• 1 tsp nutritional yeast (optional)
• 1 tsp olive oil
• 1 tbsp lemon juice
• 1/4 tsp garlic powder
• salt & pepper

1. Boil eggs then lightly heat pine nuts, chop all the ingredients & place in a bowl. whisk all ingredients for dressing & drizzle over salad

 

Snack: Pumpkin Bread – https://www.nutritionalhealthenterprises.com/low-carb-pumpkin-bread/

Seves 1 – calories 239

• 1 slice pumpkin bread https://www.nutritionalhealthenterprises.com/low-carb-pumpkin-bread/
• 1/4 cup berries
• 2 heaped tbsp coconut yoghurt
• 1/4 tsp cinnamon

 

Dinner: Teriyaki Salmon With Asian Greens – Serves 1

Seves 1 – Calories 522 – Fats 38g – Protein 32g – Carbs 12g – Fibre 5g

• 1 salmon steak
• 1/2 tbsp fresh ginger
• 1 clove garlic
• 1 tbsp tamari
• 1/2 tsp mirin (optional) or extra 1/2 tsp tamari
• 1/2 tsp stevia or monk fruit
• 1-1/2 tbsp olive oil
• Bunch bok choy
• 1/4 head broccoli

1. Slice or grate ginger, crush garlic finely. Place the ginger & garlic in small bowl & mix with the tamari, stevia, mirin & 1/2 tbsp olive oil
2. Place salmon fillet in a bowl, pour the dressing over salmon & season with salt & pepper. cover with glad wrap & set aside the fridge to marinate for at least 20 minutes, or up to 2 hours.
3. Heat a large frying pan on medium heat & add another 1/2 tbsp olive oil. When hot, add the salmon, skin side down, reserving the marinate. Cook for 2 minutes, then pour in the reserved marinate & cook for a further minute or so, until the salmon fillet is opaque halfway up the sides
4. Flip fillet over & cook for 3-4 minutes, basting with the sauce so the salmon is well coated. also add a slash of water if the sauce is too thick
5. Serve with steamed veggies drizzled with another 1/2 tbsp olive oil & chilli (optional), then spoon the leftover teriyaki sauce that’s left in pan
6. Note – you can change the box choy for other types of greens if you prefer

 

Day 2:

 

Breakfast: Avocado Smash On Toast

Serves 1 – Calories 432 – Fats 27g – Protein 19g – Carbs 17g – Fibre 18g

• 2 slices of venerdì Paolo bread or any paleo bread
• 1/2 avocado
• 1 tsp lemon juice
• 30g feta or vegan cheese
• 3 cherry tomatoes
• 2 tbsp fresh basil, chopped
• pinch salt & pepper
• 1/2 tsp chili flakes (optional

In a bowl combine avocado, lemon juice, salt, pepper & chilli flakes. mash together with forkStir in tomatoes, fresh basil & crumble feta cheese, then assemble on top of the toast

 

Lunch: Mexican Tuna & Avocado Salad – Serves 2

Serves 2 – Calories 400 – Fats 28g – Protein 27g – Carbs 7g Fibre 7 g

• 2 small cans tuna in spring water (95g)
• 1 avocado, chopped
• 1/3 red onion, diced
• 1/3 cucumber, chopped
• 1 stalk Celery, chopped
• 1 jalapeno, chopped (optional)
• 1/4 cup coriander leaves
• 3 cups green leaf lettuce
• 2 tbsp lemon juice
• 2 tbsp olive oil
• salt & pepper

1. Place all ingredients except avocado, tuna & dressing in a large bowl & toss to combine
2. Taste & season with salt & pepper
3. Serve half the salad & add 1 tin of tuna, 1/2 avocado, 1 tbsp lemon juice, 1 tsp olive oil to half of the salad just before serving ( this helps keep it fresh)
4. Note: The another half of the Mexican tuna & avocado salad is for tomorrows lunch

 

Snack: – Calories 159

1/2 cucumber
1/2 red capsicum
2 squares Lindt 85% dark chocolate
8 almonds

 

Dinner: Zucchini Noddles With Portobello Bolognese – Serves 1

Serves 1 – Calories 326 – fats 18g – Protein 12g – Carbs 27g – Fibre 12g

• 1-1/2 tbsp olive oil
• 2 large portobello mushrooms of mushrooms of your choice, diced (approx. 150g)
• 1/4 carrot
• 1/2 celery (grated)
• 1/4 brown onion, diced
• 1 large clove garlic, crushed
• 1 tbsp tomato paste
• 1 cup crushed canned tomatoes ( approx. 240g)
• 1/2 tsp oregano
• 1 cup fresh basil
• chilli flakes to taste (optional)
• 1 large zucchini
• 1 tbsp parmesan cheese (optional)
• 1 tbsp  hemp seed

1. Heat 1 tbsp of the olive oil in a medium pan over medium heat. When hot, add the mushrooms, carrots, celery, onion & garlic
2. Add salt & pepper. Cook for approximately. 6-8 minutes until the vegetable are soft & the mushrooms have released all their liquid
3. Stir in tomato paste & cook for 1 minute
4. Stir in the crushed tomatoes, oregano & most of the basil ( leave some for garnish)
5. Simmer gently for 10-15 minutes until sauce has thickened & the flavours have combined. Taste & season with a little extra salt it necessary
6. While the sauce is simmering, spiralize zucchini or buy zucchini noodles from supermarket
7. Heat the remainder 1/2 tbsp olive oil in your largest pan. When hot add zucchini noodles, season with salt & pepper & cook, tossing regularly with thongs for 2 minutes until tender. Immediately remove the zucchini noodles from pan
8. Top with the bolognese, 1 tbsp parmesan cheese & 1 tbsp hemp seed. Garnish with fresh basil & serve.

 

Day 3:

 

Breakfast: Pan Fried Eggs & Asparagus

Serves 1 – Calories 329 – Fats 27g – Protein 16g – Carbs 4g – Fibre 3g

• 2 eggs (Note – Good way to make sure eggs are ok is to put eggs in cup of water if they float at all throw them out)
• 4-5 spears asparagus
• 1 tbsp feta cheese or (nutritional yeast)
• 1 tbsp olive oil
• Pinch salt
• Chilli flakes (optional)Prepare asparagus by cutting off 3 -4 cm of the bottoms of the spears

1. Heat a frypan over medium heat. Then add the olive oil, followed by asparagus & salt. shake pan to coat asparagus & cook until tender (about 4 minutes)
   crack eggs over asparagus & sprinkle over the feta. reduce heat to low & cover with a lid. Let cook until eggs whites are firm.
2. Serve with cracked pepper & chilli flakes
3. Note: You can change the asparagus to another green or your choice, I have found zucchini & broccoli thinly sliced makes a great change to this recipe

 

Lunch: Mexican Tuna & Avocado Salad

Serves 2 – Calories 400 – Fats 28g – Protein 27g – Carbs 7g Fibre 7 g

• 2nd serve of yesterdays lunch
• Remember to Add 1 tin of tuna, 1/2 avocado, 1 tbsp lemon juice, 1 tsp olive oil to the other half of the salad just before serving

 

Snack: –  Calories 198

4 tbsp hummus
1 cup celery sticks
12 almonds

 

Dinner: Roast Pumpkin Pasta – Seves 2

Serves 2 – Calories 350 – Fats 21g – Protein 21g – Net Carbs 16g – Fibre 9g

• 1/4 small butternut pumpkin chopped into cubes
• 2 garlic cloves
• 2 tbsp greek yoghurt (unsweetened)
• 1 tbsp nutritional yeast
• 1/4 tsp smoked paprika
• 1/2 tsp dried rosemary
• 1-1/2 tbsp olive oil
• 1/4 tsp salt
• 1/2 cup vegetable stock
• 1 packet slendier fettuccine
• 1 tbsp toasted pine nuts

1. Preheat the oven to 180 degrees celsius & line a baking sheet with baking paper & set aside
2. Peel & chop pumpkin into cubes then drizzle with olive oil & a pinch of salt. Bake for 15 minutes
3. Cut the ends off garlic cloves, then add them to pumpkin after the 15 minutes is up & continue to bake for a further 20 mins
4. Once baked, remove the skin off the garlic cloves, & admit along with the pumpkin, yoghurt, nutritional yeast, smoked paprika, rosemary. remaining olive oil, salt & stock to a high speed blender. Pulse until you get smooth sauce. Taste & adjust the seasoning if needed
5. Cook the spender soybean fettuccine as per the packer instructions, drain & mix in the creamy sauce
6. Serve topped with pine nuts
7. Divide into 2 & refrigerator 1 serve for tomorrow lunch

 

Day 4:

 

Breakfast: Capsicum & Mushroom Omelette

Serves 1 – Calories 312 – Fats – Protein 25g – Carbs – 5g – Fibre 1g

• 1/4 capsicum
• 3 button mushrooms
• 2 eggs
• 1 egg white
• 1 tsp butter
• 30g cheese
• Pinch salt & pepper
• Finely dice the capsicum, slice mushrooms & grate cheese. whisk eggs & egg white together well

1. Heat butter in a pan on medium heat, then add the eggs
2. As eggs cook, gently push cooked eggs to centre of pan & tilt pan to let uncooked eggs flow out & cook
3. When most of the eggs are cooked (there still should be a thin layer of uncooked egg on top), add cheese, mushroom & capsicum to half of the omelette & carefully fold it over
4. Turn your heat down to medium-low & cook fro another minute or two to melt the cheese & finish cooking the eggs
5. Remove from pan & top with salt & pepper

Lunch: Roast Pumpkin Pasta:

2nd  serve of yesterdays dinner

 

Dinner: 10 minute Red curry Stir Fry

Serves 2 – Calories 412 – fats 27g – Protein 26g – Carbs 11g – Fibre 7 g

• 240g Organic, firm tofu. you can swap your protein for (210g chicken breast , 160g lean beef or 230g prawns)
• 2 tsp coconut oil or coconut spray
• 2 garlic cloves, crushed or minced
• 1/2 small head broccoli
• 2 bunches bok choy
• 140ml light coconut cream
• 4 tbsp red curry ( half the measure if you what it mild)
• 1 cup coriander leaves
• 1 pinch chilli flakes (optional)
• 2 cups alfalfa sprouts, broccoli sprouts or bean shoots
• 2 tbsp coconut aminos or tamari (optional)

1. Chop Broccoli into small florets & slice tofu into about 0.5cm thick. Also, cut the bulb of the bok choy so that you’re  left with the leave
2. Heat a large pan or wok over medium heat & add the coconut oil & garlic, stir for about a minute then add the tofu & curry paste & stir every 30 seconds or so for about 3 minutes until fragrant
3. Add the broccoli, stir for a minute
4. Add in the coconut cream, half of the coriander & the bok choy leaves, stir to combine. Then reduce heat to low-medium & cover with a lid. leave the lid on for a few minutes, then check & see if the veggies are tender enough to serve. Continue to stir or put the lid back on
5. Serve on top of a bed of sprouts or just stir them through the wok to heat them with everything else
6. Top with extra coriander leaves, a sprinkle of chilli flakes & a dash of coconut aminos to tamari for taste
7. Divide in half & refrigerate half for lunch tomorrow
8. Note: you can change the vegetables in recipe for broccoli or cauliflower if desired

Day 5:

 

Breakfast: Protein French Toast

Serves 1 – Calories 381 – fats 18g – Protein 30g – Net Carbs 9g – Fibre 13g

• 2 slices Venerdi paleo (super seeded) bread or any paleo bread
• 1 egg
• 3 tbsp almond milk unsweetened
• 2 tbsp vanilla protein powder
• 2 tsp powered monk fruit ( use one if you don’t what it to sweet)

Topping

• 1/4 cup raspberries
• 2 tbsp coconut yoghurt
• 1/2 tsp powdered monk fruit

1. Prepare the egg soak by combining egg, almond milk, protein powder & monk fruit. whisk until smooth
2. Dip both pieces of bread into the mixture & allow to soak for 1-2 minutes
3. Spray a large fry pan with coconut oil & heat on medium. Add dipped bread pieces to the hot fry pan & pour additional egg mixture on top. allow to cook for approximately 2 minutes before flipping
4. Once the toast is cooked on both sides, remove from the heat & slice diagonally into triangles.
5. Transfer to serving plate & top with coconut yoghurt, berries & a dusting of powdered monk fruit

Lunch: 10 Minute Red Curry Stir Fry

Calories 412 – fats 27g – Protein 26g – Carbs 11g – Fibre 7 g

• 2nd serve of last night dinner

Dinner: Indian Cabbage Stir Fry – Seves 2

Serves 2 – Calories 470 – Fats 24g – Protein 42g – carbs 14g – Fibre 9g

• 350g pork mince, lean, you can swap your protein for (300g lean beef mince or 300g lean chicken mince)
• 2 tbsp butter
• 1/2 medium head green cabbage
• Pinch salt
• 1 tsp onion powder
• 1 garlic clove
• Pinch pepper
• 1/2 tbsp white wine vinegar
• 3 tsp thai red curry paste
• 1 small onion
• 1/4 cup coriander
• 85g coconut or greek yoghurt

1. Slice cabbage & dice onion
2. In a large frying pan or wok on a medium to high heat add 1/2 the butter, when hot add the cabbage until softened approximately 5-6 minutes
3. add the spices & vinegar & cook until fragrant. Place the cabbage in a bowl & set aside
4. Melt the rest of the butter in the same pan. Add the garlic, onion & curry paste. Cook for 1-2 minute, then add pork & cook until cooked through & most of the liquid has evaporated
5. Lower the heat a little & add the cabbage back into the pan. Stir until everything is warmed through & combined
6. Finish by seasoning with salt & pepper to taste. Garnish with fresh coriander & serve with a few tbsp coconut or greek yoghurt
7. Divide in half & refrigerate half for tomorrows lunch

 

Day 6:

 

Breakfast: Dairy-free Omelette With Pesto & Rocket

Serves 1 – Calories 363 – Fats 32g – Protein 14g – Net Carbs 5 g – Fibre 1g

• 2 eggs
• 1/4 cup coconut milk
• 2 tbsp pesto
• 1 cup rocket
• 1/2 tsp salt
• 1/2 tbsp pepper
• 1 tbsp lemon juice

1. In a bowl, whisk together eggs, coconut milk, pesto, salt, pepper & lemon juice
   heat pan over medium heat & add oil
2. Add rocket  & cook for 1-2 minutes until soft
3. Add egg mixture, reduce heat to medium-low & cover with lid until omelette is cooked through.
4. You can change the rocket for baby spinach if desired.

 

Lunch: Indian Cabbage Stir Fry

• 2nd serve of last night dinner

 

Dinner: Lemon Grilled Fish With Pumpkin Mash & Broccoli – Serves 1

Seves 1 – Calories 383 – fats 17g – Protein 35g – Carbs 22g – Fibre 7g

For the fish:

• 1 tsp olive oil
• Pinch of salt
• Pinch of pepper
• 1 fillet white fish or choice (150g)
• 1 lemon wedge

For the sides:

• 120g butternut pumpkin
• 1 clove garlic
• 1/2 tbsp coconut oil
• 1/2 tbsp coconut cream
• 1 tbsp vegetable stock or chicken stock
• pinch of salt
• pinch of pepper
• 1 cup broccoli

1. Peel & dice pumpkin into cubes
2. Cook the pumpkin & garlic until soft.
3. Steam Broccoli to your liking
4. Meanwhile heat grill or frypan on high
5. Brush fish with oil & season with salt & pepper.
6. Reduce heat on grill or frypan & cook fish about 5 mins each side
7. Remove from heat & top with a squeeze of lemon juice
8. Place pumpkin & garlic in blender & add the oil, coconut cream & stock. Blend until very smooth. Season with salt & pepper
9. Plate up with the pumpkin mash on the bottom, broccoli & fish on top

 

Day 7:

 

Breakfast: Berry Protein Shake

Seves 1 – calories365 – fats 15g – Protein 27g – Carbs 7g – Fibre 11g

• 1 cup frozen or fresh berries
• 1/2 cup almond milk unsweetened
• 1/2 cup water
• 2 heaped tbsp coconut or greek yoghurt
• 1 serve vanilla protein powder (33g) either morlife protein powder or hemp protein powder
• 1 tbsp chia seeds
• 1 tsp stevia or monk fruit (optional)

Add all ingredients into a blender, feel free to add extra water or ice until desired consistency

 

Lunch: Build Your Own Salad:

Click on link for information on salad https://www.nutritionalhealthenterprises.com/low-carb-salad/

Serves 1 – Calories – 400g to 450g

 

Dinner: Almond/Parmesan Baked Fish With Greens – Serves 2

Serves 2 – Calories 431g – Fats 23g – Protein 42g – Carbs 8g – Fibre 8g

• 340g white fish
• 1/3 cup almond flour
• 1/3 cup parmesan cheese(switch for nutritional yeast to make it dairy free)
• 1 egg white
• 2 zucchinis, sliced
• 1 bunch broccolini
• 200g green beans, top & tailed
• 3 or 4 garlic cloves
• 1 tbsp olive oil
• 1/3 cup basil leaves, shredded
• Pinch salt
• Pinch pepper
• pinch dill (or herb of choice)
• pinch chilli flakes (optional)

1. Preheat the oven to 200 degrees celsius
2. Line a baking tray with baking paper
3. In a nutri-bullet or blender combine almond flour, parmesan, dill, salt, pepper & chilli. Pour mixture in a bowl
4. Use paper towels to dry the fish fillets & cut into desired size
5. Place egg white in a bowl & lightly whisk. Dip each fish fillet into the egg white & turn to coat
6. Dip each fish fillet into the almond/parmesan crumb & place on baking tray
7. Bake fish fillets for 20-25 minutes or until light golden brown
8. Heat olive oil in a frypan on medium heat
9. Add crushed or minced garlic & allow to cook for 30 seconds before adding the beans, broccolini & zucchini to the pan with salt & pepper
10. Cook the greens, stirring occasionally until tender
11. Remove from heat & add shredded basil leaves
12. Serve the baked fish fillets with the greens on the side
13. Divide in two & refrigerate 1 serve for lunch tomorrow
14. Any greens can be used here

 

 

 

Summary:

 

The old saying ” we are what we eat” has to be one of the truest things I have ever heard said. https://www.idsmed.com/news/is-it-true-you-are-what-you-eat/461.html

My 34 years of working as a naturopath reaffirms those words as nearly all diseases start in the gut & what we put into our mouths.

I hope you enjoy the 7 day reset recipes as it is a start to turning your health around & helping get you back on track towards a healthy lifestyle. Also click on link to https://www.nutritionalhealthenterprises.com/week-2-body-reset/