Bulletproof Coffee:

•  1 medium eggplant
•  1 medium zucchini
• 250 g halloumi
• 1 medium red capsicum
•  2 garlic cloves
• 1 tbsp dill
• 1/2 lemon
• 2 tbsp olive oil
• 1/4 cup greek yoghurt
• pinch salt
• pinch pepper
• 100 g leafy greens

1. Preheat oven at 200C180C fan-forced
2. Cut the eggplant into 1 cm thick rounds, the zucchini into 5 mm thick strips & the haloumi into 5 mm thick slices. Quarter the capsicum and remove the seeds. Peel and crush the garlic & chop the dill, zest & juice the lemon
3. Place the eggplant, zucchini & capsicum into a big bowl
4. In a separate small bowl mix together the olive oil and garlic. Pour over the veggies & using your hands, give everything a really good mix
5. Lay the veggies across two baking trays & place in the oven to cook for about 30 – 35 mins, turning the veggies over halfway through. When ready, remove from the oven
6. Meanwhile, combine the yoghurt, dill & lemon juice & zest in a small bowl, then season with some salt & pepper
7. When the vegetables have about 5 minutes left to cook, heat a large, non-stick frying pan over a medium-high heat and add the haloumi slices. Cook for 1-2 minutes on each side or until golden
8. Divide the leafy greens between two plates and top with the roasted veggies and haloumi. Drizzle over the dressing and enjoy

1. Crush the garlic, dice the onion, drain the sundried tomatoes, grate the parmesan and finely chop the basil. Spiralise your zucchini (or peel into thin ribbons) Heat the oil in a large pan over medium-high heat
2. Season the salmon fillet on both sides with salt and pepper & sear in the hot pan, skin down first, for 5 minutes on each side, or until cooked to your liking
3. Once salmon is cooked, remove them from the pan & set aside
4. In the same pan, add in the garlic & stir for about 1 minute (until fragrant). Add onion and cook until translucent (about 3 to 5 minutes)
5. Add the sun-dried tomatoes and cook for 1-2 minutes
6. Add the stock & allow the sauce to reduce slightly (about 3 more minutes). Reduce heat to low, add the cream, and bring to a gentle simmer while stirring occasionally. Season the sauce with salt & pepper to your taste
7. Add in the fresh baby spinach & allow to wilt into the sauce, then add in the parmesan cheese. Allow cream sauce to simmer for another minute or so until the parmesan cheese melts
8. Meanwhile quickly blanch the zucchini noodles in boiling water for 1 minute, you still want them slightly crisp
9. Add the salmon back into the pan, spoon the sauce over the fillet
10. Add the zucchini noodles to a bowl, top with the salmon & spoon over the sauce, sprinkle over the basil

1. Finely chop all the parsley, coriander, dill & leek, add to a large bowl. Chop the pistachios
2. Add eggs, 2 tbsp chopped pistachios, turmeric, salt, pepper, baking powder & flaxseeds. Mix well with a spoon
3. Add the olive oil to a pan & pour the mixture evenly. Cover and cook over low heat for 3–5 minutes. Carefully flip the frittata over and cook the other side for another 2 minutes
4. Divide between two plates, top with 2 tbsp coconut yoghurt & remaining chopped pistachios

Lunch: Roasted Vege & Haloumi Stack

Serves 2 – calories 431kcal –  fats 25g – protein 33g – net carbs 13g – fibre 8g

Snack: 

• 1 apple
• 1 tbsp almond butter

Dinner: Thai Green Soup

Serves 3 – calories 378kcal – fats 31g – protein 10g – net carb 16g – fibre 9g

1. Finely dice the onion & capsicum and crush the garlic clove
2. In a medium frypan, add a drizzle of oil & put the pan on a medium heat. Add the onion, capsicum and cook, stirring for a few minutes until the onions soften & become translucent
3. Add the garlic, spices & stir for a minute. Add in the tomatoes & break up the tomatoes in the pan. Stir everything together
4. Season with salt & pepper & bring to a simmer
5. Reduce the heat to a low (so the simmer is really gentle) Make two small holes in the sauce & crack your eggs into these holes
6. Put a lid on the frypan and leave for 5–8 minutes (depending on how soft you like your eggs) to allow the egg to gently poach in the tomato sauce. Meanwhile, finely chop your coriander
7. When your egg is cooked to your liking, turn off the heat, take off the lid and sprinkle the dish with coriander
8. Serve with one piece of bread
9. Note: If you don’t have Venerdi bread, you could use the keto mug bread (be mindful that this will add an extra 120 kcal to the breakfast) or my keto bread loaf. Or, why not your bread of choice

• 160 g snapper
• 1/4 tsp ground turmeric
• 1 tbsp curry powder
• Pinch salt
• 1/3 tbsp olive oil
• 1/4 medium brown onion
• 1/2 fresh chilli
• 1/2 clove garlic clove
• 1/2 tsp fresh ginger
• 70 ml coconut cream
• 1/2 lime
• 1/4 cup fresh coriander
• 1 bunch bok choy
• 1/4 medium head cauliflower

1. Finely dice the onion & chilli. Crush the garlic. Grate the ginger. Blitz the cauliflower in a food processor to make cauliflower rice. Juice the lime. Chop the coriander
2. Rub the fish with the turmeric, curry powder & salt
3. In a frying pan, heat oil & cook onion, chilli, garlic & ginger on low heat for about 5 minutes. Avoid browning
4. Add the coconut cream, stir well, then add the fish & bring to a simmer
5. Cook uncovered for 4 minutes
6. Meanwhile, steam your cauliflower rice & veggies
7. Turn fish over & finish cooking (approximately another 3-4 minutes). Then, stir in some lime juice, coriander leaves & serve with the cauliflower rice & veg. Season with extra chilli, salt & pepper if desired!
8. Red emperor or pink snapper are my fish of choice for this dish. Feel free to swap bok choy to any other greens, broccoli works really well
9. Optional: add a splash of coconut aminos or tamari to serve

• 1 whole egg
• 1 egg white
• 1/4 cup unsweetened almond milk
• 1/2 tsp cinnamon
• 1/4 tsp baking powder
• 1 tbsp coconut flour
• 1/4 cup almond flour
• 1 tbsp cacao powder
• 1 tsp granulated monk fruit
•  1 tsp coconut oil
• 2 tbsp coconut yoghurt
• 1/3 cup berries

1. Whisk all ingredients (except coconut oil, yoghurt & berries) together in a bowl. Alternatively, use a blender! This makes the pancakes turn out extra fluffy. Let it sit for at least 5 minutes, it should slightly thicken. The consistency should be a smooth, slightly runny batter – so if it’s too thick, add a little more almond milk
2. Heat coconut oil in a large fry pan over medium heat
3. Using the 1/4 cup measure, scoop batter onto the pan to make 3 round pancakes (you may need to make 2 first, then the last one after if your pan isn’t big enough!). Cook for 3-4 minutes, until you see bubbles form. Then, using an egg flipper, lightly lift up one of the sides to see if it’s cooked and golden underneath, then flip over and cook for about a further 30 seconds – 1 minute
4. Transfer to a plate and top with 2 heaped tablespoons of coconut yogurt, berries & extra cinnamon if you like
5. Tip 1: You can add cacao nibs, chopped hazelnuts & coconut flakes (but these aren’t included in the calorie count). Add them if you desire, just take this into account!
6. Tip 2: Monk fruit can be swapped to stevia if desired. Almond flour can be swapped to lupin flour if nut free. Almond milk can be swapped to unsweetened coconut or soy milk

   Coconut yoghurt can be swapped for 1/4 cup plain greek yoghurt

• 250g pumpkin
•  1 tbsp dukkah
• 1 tbsp olive oil
• 125g pkt haloumi, thickly sliced
• 1/2 tbsp white wine vinegar
• 80g leafy greens
• Dash salt
• Dash pepper

1. Cut the pumpkin into thin wedges and halved crossways. Combine the pumpkin, dukkah and half the oil in a large bowl. Thickly slice the haloumi
2. Heat a bbq grill or char grill pan on high. Cook pumpkin for 5 mins each side or until golden brown and tender
3. Meanwhile, heat a barbecue flat plate or large frying pan on high. Cook the haloumi for 2 mins each side or until browned
4. Combine the vinegar and remaining oil in a small bowl & season
5. Place the salad leaves, pumpkin and haloumi in a bowl. Drizzle with dressing and toss to combine
6. Divide among serving plates and serve immediately

Snack: Blueberry Scones With Strawberry Jam

https://www.nutritionalhealthenterprises.com/delicious-blueberry-scones-with-strawberry-jam/

Calories 395kcal

• 1 tbsp butter
• 1/4 medium banana
• 2 tbsp almond meal
• 1 tbsp almond butter
• 1 egg white
• 1⁄4 tsp baking powder
• Pinch salt
• 1⁄4 tsp vanilla extract
• 1⁄2 tbsp coconut flour
• 1⁄4 tsp cinnamon
• 1 tsp granulated monk fruit (optional)
• 1 tbsp coconut yoghurt

1. Melt the butter in the microwave or a saucepan. Take a few slices of the banana & set aside to serve, then mash the remaining banana so you have around 1/4 cup of mashed banana.
2. Add the rest of the ingredients & mix well. Add a little almond milk or water if it is too thick. The consistency should be similar to a pancake batter – but more on the doughy side
3. Microwave for 90 seconds. Serve warm with coconut yoghurt & a few banana slices.
4. Tip 1 – Notice how we are using banana? Although, this recipe is still moderately low carb as it is only 1/4 of the banana.
5. Tip 2 – Greek yoghurt can be used in place of coconut yoghurt if tolerated. You have the option to add toppings of extra cinnamon or monk fruit along with the banana slices
6. Tip 3 – If you don’t want to use the microwave you can cook in a frypan like a pancake

• 1 large eggplant
• Pinch salt
• Pinch pepper
• 3 tbsp greek yoghurt
• 1 tbsp tahini
• 1/2 garlic clove
• 1/2 lemon
• 2.5 tbsp olive oil
• 250 g snapper
• 2 spring onions
• 1/3 cup walnuts
• 100 g frozen peas
• 2 tbsp fresh mint
• 100 g baby spinach
• Pinch dried chilli flakes (optional)
• 1/2 tbsp red wine vinegar

1. Preheat the oven to 180 C / 350 F. Mince the garlic, zest & juice the lemon, thinly slice the spring onions & finely chop the mint leaves
2. Prick the eggplant all over with a fork and place on an oven tray & roast for about 30 – 45 mins. Remove from the oven, cut the eggplant in half & scoop out the soft flesh
3. Roughly chop and add to a bowl and season with salt & pepper. Add the yoghurt, tahini, garlic, lemon juice & 1 tbsp olive oil. Give it a good stir, taste & adjust seasonings if needed
4. Place a frypan on high heat & add the walnuts. Dry toast for a minute or two, tossing regularly until slightly golden. Remove from the pan & roughly chop the walnuts.
5. To make the salad, quickly blanch the frozen peas in boiling water for 2 minutes, until bright green. Drain & add to a bowl. continued over page
6. Add the spring onions, walnuts, mint, baby spinach, chilli flakes (optional), red wine vinegar, 1 tbsp lemon juice and 1 tbsp olive oil. Give everything a good mix. Taste & season with salt & pepper if desired.
7. Season snapper with salt, pepper and 1/2 tbsp olive oil. Place the frypan back over medium heat and cook the snapper for 2 minutes each side until golden & just cooked through to your liking
8. Place the snapper on two plates, top with the eggplant & scatter over the pea & walnut salad. Enjoy.
9. NOTE: You can grill the eggplant on your stovetop, over a high flame instead of placing it in the oven. Carefully rotate the eggplant with tongs until it’s charred all over, about 10 mins

• 1⁄4 cup frozen strawberries
• 1⁄2 cup frozen spinach
• 1 tbsp chia seeds
• 1 tbsp almond Butter
• 1⁄4 tsp granulated monk fruit (optional)
• 14 g vanilla protein powder
• 1 cup water

1. Place all ingredients into a blender and blend until combined and super creamy.

• 95 g tin tuna in springwater
• 1 tbsp egg free mayo
• 1/2 tsp dijon mustard
• pinch salt
• pinch pepper
• 1 tsp lemon juice
• 2 Romaine lettuce leaves

1. Drain the tuna and break up the tuna with a fork
2. Add the mustard, mayo, lemon juice, salt & pepper and give everything a really good mix
3. Divide the mixture between the two lettuce leaves and enjoy
4. Option to add chopped cherry tomatoes, spring onions, capers, chopped celery or pickles to make this even tastier without adding too many calories

• 1 tbsp cocoa powder, unsweetened
•  1⁄2 tbsp powdered monk fruit
• 1⁄2 tbsp almond flour
• 1⁄4 tsp baking powder
• 1⁄4 tsp salt
• 10 g dark chocolate, 85%
• 1 egg
• 1 tbsp butter
• 1⁄2 tsp vanilla extract

1. Preheat oven to 170°C.
2. Let the egg come to room temperature.
3. Grease a small ramekin or muffin mould with coconut oil or butter.
4. Melt chocolate and butter together.
5. In a separate bowl, whisk egg and vanilla then add to the chocolate mixture and combine well. Make sure the mixture is not too warm, so that the egg doesn’t scramble.
6. Add cacao, monk fruit, almond flour, baking powder and salt to the mixture, stir to combine.
7. Transfer cake batter to your greased ramekin and bake for 12-15 minutes. The edges should be slightly firm, but the centre will have a slight jiggle to it. continued over page
8. Allow to cool for 10 minutes, dust with powdered monk fruit and serve.
9. Tip 1 -Be careful not to overcook as this will remove the “lava” centre of the cake.
10. You can add fresh or frozen berries to serve. Monk fruit can be swapped to stevia if desired.
11. Tip 2 – Double the recipe to make two lava cakes. Can use ghee or coconut oil instead of butter.

Lunch: Fragrant Oven-Baked Pumpkin With coconut Cauliflower Rice

Serves 2 – calories 509kcal – fats 33g – protein 23g – net carbs 26g – fibre 13g

PIZZA DOUGH

• 1⁄2 cup coconut flour
• 1⁄4 cup almond meal
• 6 tbsp psyllium husk
• 2 tbsp flax meal
• 1⁄2 tsp salt
• 1 cup + 2 tbsp warm water

• 3 tbsp tomato paste
• 250 g pumpkin
• 1 tsp olive oil
• Pinch salt
• Pinch pepper
• 1.5 tbsp pine nut
• 75 g feta cheese
• 3 tbsp torn basil leaves
• 2 tbsp green pesto

1. Preheat the oven to 180°C.
2. Peel & thinly slice the pumpkin. Place in an oven try and very lightly drizzle with olive oil and season with salt, pepper & any dried herbs you like. Place in the preheated oven & cook the pumpkin for 10 minutes, turn the pumpkin over, allow to cook for another 10 minutes until the pumpkin has a lovely char & is softened. Remove from the oven and set aside. Turn the oven up to 200°C. Whilst the pumpkin is cooking, combine all dough ingredients in a bowl. If the mix is too dry, add 1 tbsp of water
3. Once combined, knead the dough with your hands for a couple of minutes. You can do this inside the mixing bowl or on a large chopping board
4. Set the dough aside for at least 10 minutes to allow the fibres to absorb the moisture
5. Once 10 to 15 minutes have passed, go back to the dough & knead for one more minute
6. Separate & roll the dough into 2 even sized portions.
7. Place one portion of dough between two sheets of baking paper & use a rolling pin or glass jar to roll the dough into a circle pizza shape. If the dough breaks, pull a piece from the edge and use it to cover the broken area, then go over the area with your rolling pin to bind the dough back together
8. Once you are happy with the size & shape of your dough, place each base on a lined baking tray
9. Bake each pizza base for approximately 8 minutes, flip them over & bake for 5 minutes further
10. Top each base with tomato paste and then arrange the pumpkin slices, crumbled feta cheese, pesto and pine nuts
11. Bake for 12 minutes or until the pizza
12. Garnish with fresh basil & serve
13. NOTE 2 – I have added enough ingredients to make two pizza bases (like in the recipe) But only enough toppings for one pizza. This is a great opportunity to freeze one base to get ahead on a super quick dinner another night. If you do want to make both pizzas, be sure to grab extra topping ingredients or, use up any leftover veg you have in the fridge! Perfect opportunity to do a fridge clear out