Here, I share with you my weekly creations. I’m regularly asked “What’s on the menu this week Jodie” well, here it is, a week by week sneak peep into the lunches, general meals and snacks I eat to keep me fuelled throughout the week. If you have any recommendations I would love to hear them, I’m always keen to try out new recipes.
What’s a standard lunch?
I Whilst my meals differ each week I always work around these core ingredients:
- Green Leafy vegetable
- High Carb root vegetable
Paleo Venison Burgers
Made with homemade ketchup, these burgers are one of my favourite meal preps!
Venison is such a beautifully rich meat and also a very lean meat too meaning it will contain very little fat and is likely to be grass fed and finished given deers are usually wild, not farmed.
What with the flavours of the meat and the sweet, tangy ketchup I couldn’t resist some more sweetness by adding caramelised onion – pan friend in pure maple syrup. This burger has all the flavours going. if it were a BBQ I was eating this at, I would have to complete it with a fried egg for sure!
Pistachio Dukkah salmon
This has got to be one of my FAVOURITE meal preps. Homemade pistachio Dukkah Salmon with cinnamon sweet potato mash and sweet yet salty roasted beetroot wedges.
As mentioned above every meal will always contain broccoli, mushrooms and leafy green , in this case – Kale, some kind of bulb – Roasted red onion and a spice and or herb, here It’s cumin.
Topped with lashings of EVOO this Lunch is high in fats, medium in carbohydrates and extremely low in sugar. Quality nutrition at it’s finest.
Sweet potato Gnocchi with fresh herbs in a coconut cream & tomato sauce
Ok, so I’m aware these Gnocchi look somewhat like chicken nuggets, but I can assure you they do not taste of such things!
This was a Saturday night dinner that makes enough for two but if you, like me it’s more like dinner for two for one, as this was SO delicious, I ate it all. Sorry not sorry.
The sweet potato Gnocchi is made using Cavassa flour and seasoned with paprika and garlic.
The rich coconut cream tomato sauce is flavoured with fresh, rosemary, thyme and oregano. I added a few additional veggies and DONE. This is fully paleo/vegetarian approved.
Each weekend I cut out meat and fish to give my body a break and another win, it saves the planet just a little. small changes that make a big difference 🙂
Do you have a day/time you cut out meat?
CAJUN Seasoned Salomon
I hadn’t made this in so long and I have no idea why because it tastes SO good! Cajun seasoning is the bomb! It’s sweet, spicy, herby, it’s EVERYTHING! And it just so happens to work really well with salmon. This meal prep consisted of purple sweet potato, beetroot, purple cauliflower, broccoli, Swiss brown mushrooms, kale, dowsed in extra virgin olive olive and fresh lemon.
Harissa Paste? Yes Please…
Harrissa, is super simple to make and it ‘s flavour is sweet yet spicy. I like to pair it with rich meats such as venison as it’s a great way to add flavour to your meal preps protein and veggies.
Pro Trip – Venison is best cooked Rare to medium rare, its a very tender meat, cook it well for best flavour.
A handy meal prep if you’ve already prepared some slow roasted sweet potato and even if not and your home, it’s so easy to place a sweet potato to bake in the oven whilst you go about your daily duties.
I love this as a simple lunch as it contains all the good stuff. Quality fats, gut loving fermented sauerkraut with some quality protein and carbs. Oh and I forgot to mention the magic ingredient – Coconut Aminos = seriously…. this will change your meals and your life.
Chimichurri beef sausages
If you haven’t heard of Chimichurri you’re seriously missing out.
This fresh herbed paste originated in Argentina is made using parsley, oregano, chilli, extra virgin olive oil, garlic and red onion. Typically paired with grilled meats, I think this works great with any form of animal protein.
Once again this is another great quick and easy blitz up and go sauce to add to your meat, salad and veggies to enhance any standard meal.
This is by far the FRESHEST meal prep I make – I feel so clean after eating it! Likely because it contains fresh oregano, mint and lemon juice, it’s almost like a detoxing salad.
Salads have had a bad name for so long, as let’s be honest when bought out, they’re small and unfulfilling, leaving you hungry and unsatisfied. When you do it right lunch can be everything you want, need and more.
– Add olives – excellent source of good fats, satiating and very filling.
– Add lashings of a high quality Extra virgin olive oil
– Fill it with plenty of protein i.e I weigh around 165lbs therefore I aim to eat 165grams of protein per day
– Carbs! Carbohydrates are not the enemy! Root vegetables are really nutritious and can be very filling. Bulk up and add as many as you feel your body needs to function throughout the day.
Roots and fruits
Combing fruits and vegetables in one meal, really isn’t as bad as it sounds. Ive added raspberries and strawberries to salads, peaches to a spicy chicken and pistachio bake, Mango to a stir fry and cranberries to pulled lamb. Adding sweetness to a savoury meal can totally work given you add the correct type of sweetness.
I labelled this post roots and fruits as that’s exactly what it is, but this particular lunch isn’t overly sweet at all. The fruits are avocado sultanas and tomato, pretty standard, but effectively adding a good amount of flavour and texture.
This lunch is simply grass-fed organic beef sausages with roasted veggies – Asparagus, broccoli, mushrooms, cherry tomatoes on the vine and sweet potato topped with super scrummy Ginger and beetroot sauerkraut, avocado, extra virgin olive oil, a sprinkle of sultanas and the sweet nectar of life, coconut aminos.
I have no money, what’s in the fridge? Lets go with that…..
Ever have one of the following problems?
• I have no money to buy decent/healthy food for the week
• I have no food and don’t want to walk to the shops
Or potentially both? This isn’t a regular occurrence for me anymore but when gym membership, all the bills, a friend’s birthday weekend away, oh and you have to pay the next instalment of your visa have come through all at once, Huff, you do what you can, with what you have.
This luscious lunch was Kangaroo burgers, soft boiled egg, sweet potato, sauerkraut and whatever veggies were lurking at the back of my fridge.
Sometimes food is purely fuel and you can’t be fussy, appreciate what you have.
Pro tip: Any spice mix can ramp up some veggies or meat, so if I doubt with plain ingredients, just add some spice.
Anything slow cooked in my opinion is always going to be a winner.
Pulled pork soaked in bone broth and apple cider vinegar with granny smith apple chunks and roasted hazelnuts makes this meal prep one of my favourites – even better when there’s a crunchy piece of crackling to go with it.
I like to add stewed Chinese cabbage when I make this meal, purely because of its ultimate health benefits – Containing calcium and potassium, which are used by the body to regulate blood pressure and its rich in antioxidants. Adding cabbage gives the meal a great crunchy texture and it really can’t be tasted, try adding a type of cabbage to your meals, you wont regret it if cooked well.
Traveling and Meal prepping
Sounds like a a lot of effort and potentially difficult?! Given the circumstances it can work.
The photo above is from a camping trip I took in New Zealand, grabbing food out every day wasn’t always the answer due to cost, food quality and availability, especially when your driving through the mountains where everything is barren, sometimes your best bet is to stock up on supplies and live in survival mode for a few days.
This meal prep was a chickpea spaghetti with a Bolognese sauce and veggies.
Most supermarkets will offer a variety of gluten free pasta’s so it was handy that I found this spaghetti as making zucchini noodles isn’t exactly ideal in a camper-van.
I feel like SpagBol is a standard easy meal that’s filling, fuelling and nutritious when on an active holiday. When nearby or in a city, head to the local supermarket and grab yourself some quality grass fed mince beef, tinned tomatoes, tomato paste, fresh basil, easy to pan fry fresh veggies and some cracked black pepper.
This is so easy to cook up on a stove top and will feed you up for a few days.
No time? No problem!
Need to get some food fast? Limited on time? Want something nutritious and filling?
Sounds impossible, when your busy and on the go. A healthy option can work, Try this….
Head straight to the nearest supermarket – Pick up a tub of Coconut yoghurt (preferably COYO) Coles supermarkets actually have a pretty decent version of there own which is fairly cheap and quality tasting. Grab a bag of fresh or frozen blueberries, then head to the baking isle and pick up some nuts, if you can grab some honey and cinnamon spice too.
Sit yourself down, if you’re inside – grab a bowl, if you’re outside – chill out and take a breath. Pour small amounts of the ingredients into the yoghurt and eat until satiated.
This is my easy go to if I’m limited on time and really want something filling and fuelling. It can obviously work if you choose regular dairy yoghurt. Just ensure when eating in a hurry you do your best to sit down and breath naturally as you eat – If not and your feeling anxious or stressed, you’ll likely suffer digestive issues after eating and most of the nutrients from the food won’t be absorbed as you’re body is under stress. So for this time, enjoy your food in peace.
Veggies all the way
If I said to you “Today for lunch you have only vegetables” I’m almost certain most people would huff and sulk at the thought of eating an unfulfilling, bland, boring meal.
I can assure you when you eat a wonderful variety of vegetables/fruits at once, you can be full for hours after eating as these slow burning foods can keep you going until dinner.
This is a meal is filled with all the good stuff! I actually couldn’t eat it all because I underestimated quite how filling it would be.
Slow baked sweet potato, roasted broccolini, coconut and Himalayan salt fried crispy kale, mixed olives, one whole avocado, mushrooms, sun-dried tomatoes, garnished with cracked black pepper and extra virgin olive oil. Because this meal is filled with quality fats and slow burning carbs, you should stay full for a while, with plenty of energy. I ate this meal prep over a weekend when I tend not to eat meat so if you wanted to add some protein for balance, go for it.
Peach and pistachio chicken
I’m always surprised at quite how delicious this meal prep is. Maybe because it contains juicy sweet peaches which work really well with the paprika spiced chicken breast.
I think what makes this lunch ZING is the salsa – Lime, coriander, parsley, peach slices, paprika, chilli, extra virgin olive oil and pistachios.
I usually make this with coconut fried kale, button mushrooms and sweet butternut pumpkin. A really refreshing summer lunch that’s light, yet filling.
Stuffed sweet red peppers
When living in the UK I used to make this for dinner on the regular after getting home from the gym. It wasn’t the quickest meal to whip up but it is so delicious and nourishing after a workout. Since cutting out most grains and dairy, I’ve taken out the basmati rice and feta replacing them with cauliflower rice and adding some coconut cream, I feel it still works pretty well.
I make up a batch of cauliflower rice whilst my red peppers/capsicums are roasting on the oven and then fry up in a pan some mushrooms, white onion and garlic. When cooked I combine all ingredients into a large pot and add chicken stock with a dash of coconut cream. I allow this to simmer for 10-15mins then I add fresh basil and pine nuts. Remove the peppers from the oven and scoop the filling inside the peppers to cook in the oven for a further 10mins.
If you like coconut as much as I do, you’ll enjoy it even on your chicken. Whip up whatever side takes your fancy and chop some chicken breast into small chunks. Whisk up some eggs, coconut flour and desiccated coconut as a batter, dip the chicken in and fry up in a pan.
A farm girls Lunch
When working as a sweet potato picker and packer, winery laboratory technician and orange grader back when working 88 days a slave to stay in the country, times were at the least to say, hard, in every way possible.
When your paid an illegal underpaid wage, you make do with what you have and if that means $5 dominoes pizza just to survive – you quickly accept that’s just how it has to be until some money rolls in. And when it did THIS (picture shown above) is the luxury I would indulge in. A cheeky larger for balance and sanity along with the biggest green leaf salad with a hefty serving of protein.
I don’t encourage buying bags of green leafy veg because its a massive waste of plastic not to mention the chemicals added to keep the leaves fresh, however I would have to work the equivalent of 1 hour in a factory grading oranges all day to be able to afford this meal, therefore I wasn’t in a place to be picky. This lunch consists of, mixed leaves, sun-dried tomatoes, olives, roast chicken, hard boiled eggs, extra virgin olive oil and balsamic vinegar topped with some toasted pumpkin seeds.
The great thing about eating healthy wholesome foods when living in a working hostel is that no one wants to steal your food. Hide away your cutlery because a knife and fork in those kind of environments are as good as gold! Stay turned for more hostel life meals I used to cook up on a seriously low budget.
Buddha bowl for a buddha belly
This for years has been my standard Sunday dinner. I’ve tweaked and adapted it over the years but salads have consistently been a regular meal on a Sunday night as they are so easy to whip up when your in a sleepy Sunday mode.
I love going to bed full of fresh foods, fuelling for Monday, starting Monday the right way.
I grab myself I BIG bowl because lets be honest – Greens are great and you can never have too many, right? I fill the bowl full of green leaves, protein, fats, spices and mixed vegetables. This Particular salad/Buddha bowl contains coconut oil pan fried asparagus, red onion, red pepper and mushrooms, olives, sun-dried tomatoes, roast chicken and hidden underneath a whole heap of mixed leaves, sprinkled with pumpkin, sesame and sunflower seeds with dried cranberries.
A friend I was living with at the time once asked me to make it for him also which I did, after leaving the room and returning I came back to the kitchen to see him mixing in Cranberry jelly. At the time, I was horrified that my salad had just been ruined BUT it totally worked. So if you’re ever in the mood to be experimental with your salads go with a random jelly or jam to add in for flavour and sweetness.
If you have any unusual ingredient add in’s let me know 🙂
This super simple vegetarian meal is the EASIEST thing to whip up when you’re short on time or tight on cash. I make this veggie/vegan by adding quinoa or to make it paleo cauliflower rice works really well.
Curry spices and fresh coconut cream make this meal full of flavour and the chickpeas create a thick and soft texture making this a great winter warmer.
Working farm girls chicken curry dinner
When I used to get home from a very, VERY long day at the orange packing shed, finding a stove top that actually worked or ignited itself was a rarity and even then, you would have to fight or wait over one to actually start cooking your food. Breakfast and dinner were always the craziest time in the hostel kitchen which added more stress especially if you went to the pantry to grab your things to find someone had stolen your oil, cutlery and some of your ingredients. Meal time would always be hit and miss. Initially I started accepting that my stuff would occasionally get stolen and I would just deal with it as that. And then when It would happen on the regular, I’m sad to say I would repeat the vicious cycle and if people stole off me, I would steal off them.
Lucky for me on this occasion, I kept all of my ingredients.
This chicken curry I made with a pre bought roast chicken, a tin of coconut cream, curry powder, spinach and grated carrot. All in one pan, cooked and done in under 10 mins.
The ingredients are cheap and given you head to the supermarket at the right time the roast chicken can be half price. You can obviously ramp up this meal adding additional veggies and better-quality ingredients but the moral here is that you really don’t have to spend the earth to eat a decent healthy meal.
Super simple salad
Salads are my jam, I would eat salad everyday if I could. This salad above that you see my sisters dog drooling over is a super simple poached egg salad I made whipping together kale, avocado, sweet potato, red cabbage, mushrooms, chopped mixed nuts, extra virgin olive oil and balsamic vinegar. The ingredients are fried in some coconut oil altogether making this a great quick and filling meal.
if you’ve seen my mighty meatballs recipe, you will see THIS meal is my very favourite! Sweet, tangy, tomato and red pepper sauce with seasoned beef meatballs are so damm good. I like to add roasted and slightly charred pumpkin so that the texture is soft and melts in your mouth due to slow roasting the natural sugars are present and you will taste tones of caramel. DROOL! Always adding fresh rosemary, thyme and oregano makes this lunch flavoursome and super nutritious. Check out the recipe here; https://goodnessgreen.blog/2019/02/11/mighty-meatballs/
Paleo Satay Chicken
I Feel like I say this on the regular, but this is a DEFINITE favourite. I make this PALEO as I make up sun butter from scratch – sun butter is a sunflower seed spread that tastes somewhat similar to peanuts. I add coconut cream, paprika and chilli. Here you have what tastes like satay chicken. With added sweetness from the roasted yellow peppers and pumpkin, this meal is an ultimate fat bomb and will leave you full for hours, I frequently have to prize myself away from only eating the creamy, spicy sun butter sauce – it’s like crack to my taste buds.
Not the sexiest photo, but by sure one of the tastiest meal preps I make.
Gut lovin salads
As I’ve mentioned in previous posts salads are my Sunday night ritual. They are a staple dinner that I really look forward to. I love experimenting with different ingredients and dressings, creating new and exciting flavours.
This salad is gut loving due to the sweet and sour sauerkraut. SAUERKRUGHT helps aid digestion by promoting the growth of your health ‘good’ gut bacteria. A tablespoon a day is a great healthy addition to add to your diet.
Here I have baked up, honey roasted carrot, parsnip, crispy kale, broccoli, cauliflower and yellow pepper/capsicum, then I added sun-dried tomatoes, avocado, hard boiled eggs and chopped almonds, the veggies are roasted in mixed herbs and coconut oil for extra crisp then dressed in balsamic vinegar and avocado oil.
Harissa spiced lamb chops with creamy mint and beetroot dip
Personally I think this meal prep looks beautiful, it’s pretty AND delicious.
I made this as a standard lunch meal prep for the week but I must admit, trying to eat lamb chops in a tiny Tupperware container was challenging. I think if I made this again I would dice the lamb before hand into bite sized chunks so I can fully enjoy every flavour in each bite….
All in all, I love the combination on flavours in this meal and I’m always happy to add coconut yoghurt to sauces as it makes them so delightful creamy and with the fresh mint added it’s so fresh.
This lunch is a great meal prep for any season.
Thai beef mince with roasted cashew spaghetti squash
This is a quality paleo recipe from PETE EVANS, I made so much out of this book ‘Going Paleo’ when I first bought it and this particular recipe was a hit.
The spiced Thai mince is delicious as the sauce it’s cooked in basically ferments for a few days making it super smelly, BUT the flavours and aroma is SO intense when the meat has absorbed every single spice.
This meal has the freshness of a tangy lime, spice from chilli and warmth from the spices, you can even top it off with a fried egg and add some crunchy spaghetti squash noodles to fill it out.
Sunday fun day salads, fairly similar to the salad recipe’s I’ve posted before, However this pretty little summer bowl includes, crispy kale, avocado, roasted sweet potato, broccoli, mushroom, green horn pepper, red cabbage, beetroot, Brussel sprouts with ginger sauerkraut and ruby red radishes. I LOVE coconut aminos so I combine this with a quality extra virgin olive oil and few shakes of coconut aminos.
A quality, summer salad bowl.
Kangaroo steak, seasonal veggies and beetroot humous
When thinking up a meal prep for the week, recently, I’ve been heading to the supermarket and picking out an animal protein that’s on offer, from there I will get creative and think on the spot what flavours will work with that protein….
Typically dark meats, require stronger more intense flavours and white meats work well with soft, subtle flavours as well as some more flavoursome ingredients too. I think it’s important to find additions to complement the meat rather than mask it.
Kangaroo is a very lean, dark meat, rich in flavour, when cooked medium rare it can be deliciously tender and juicy.
Beetroot is a great sweetener and adding this pink powerful antioxidant to some homemade sumac humus made a great addition to the meat and vegetables.
I was a little skeptical if the humus would work, having never made it before but the lesson I learnt here was if you don’t take the risk, you’ll never know. This is definitely a meal prep I will make again.
Pan seared cod in white wine tomato basil sauce
This might sounds extravagant but it’s a really simple meal to cook up. With fresh ingredients of tomatoes, lemon juice, basil and garlic to enhance flavour, the white wine boiled in the sauce creates a great subtle sweetness.
I love fish and cod is a great tender white fish that’s cheap and very easy to cook.
Cauliflower fried rice
A fresh take on the original takeaway side, this cauliflower rice is a healthier, nutrient rich substitute.
Grating a whole cauliflower head, then frying in a pan with sesame oil, peas, cashews, separately pan frying onion, garlic and lastly spinach when you combine these ingredients with some fresh spring onion and chilli the flavours will sing!
I add ginger infused chicken with a few dashes of coconut aminos and WHAM here you have a paleo friendly lunch inspired by a classic Chinese take out. You can add additional protein by adding some fried egg.
Coconut and Mango gummies
These cute little gummies are not only infant friendly but oh so good for grown ups too! I actually have started eating one little cube of these after a gym session, great for replenishing your body after a workout as these beauties are high in protein to help support muscle repair, natural sugar from the fresh fruit (not from concentrate) to replenish those electrolytes – Full of fibre and the coconut milk is a great ingredient to keep you satiated. These are such a great addition to your day and you can get so creative with them. This first batch was made using the recipe from Naked Paleo https://nakedpaleo.com.au/blogs/news/turmeric-mango-coconut-gummies Jennifer is so great at creating healthy, nutritious and creative recipes for all ages. These gummies are fun and so delicious, I already plan to make a second batch, experimenting with different fruits and flavours. Stay tuned.
Lamb meatballs with cumin spiced pumpkin in a creamy tahini sauce
I often find when trying out a new or different style recipe for the week I have very little expectations as to how it will taste, in thinking this, I often find these are the best meals, probably because they’re new and different but also because I don’t pressure myself into how it should taste. Whatever the weird and wonderful combination of foods and flavours – who honestly cares?! If it tastes good and its nourishing your body, eat it and enjoy it.
I was sat outside my gym in my usual lunchtime sunny spot when I first tried these delicious Turkish spiced meatballs, little flavour bombs, paired with Kent pumpkin – My absolute love! This pumpkin is so sweet and tender when cooked, Kent pumpkin literally goes with everything!
With an abundance of herbs and spices this meal is a total 10/10, Takes a little time to make but then what good things don’t take time?!
Check out this recipe in Pete Evans book – going paleo, I highly recommend if your wanting to experiment or just get some new ideas with your meals.
Sweet, SWEET potato with almond butter and blueberries
I am delighted to say that sweet potato’s are pretty good for EVERYTHING and one particular thing they are AMAZING for is a super sweet treat. Combining salted almond butter to a warm roasted sweet potato is literally heaven on earth! Here as a breakfast win I added some frozen blueberries, its not a difficult meal/snack to make and you can really get creative however you like, its an idea I suggest everyone to try out if you’re a lover of nut butters and sweet potato. I am yet to try adding dates, which I hear is a total game changer!
Venison steak with Garlic and chilli jam
Another quality vegetable based lunch with seasonal greens, quality lean protein with a spicy jam added to the mix.
Jam it would appear is actually quite easy to make – Especially the savoury kind. Combining, crushed garlic, sun-dried tomatoes, chilli, spices and some copious amounts of extra virgin olive oil, a savoury jam is a great way to add flavour and texture to your meal preps. Eating healthy really doesn’t have to be boring when you are willing to get creative with what you cook and how you cook it.
Chicken coconut curry
A quick meal prep I whipped up on one of my weekday, days off at work, I merely cooked everything up in a pan with the curry powder, simmered in coconut oil, added chicken and waited for all the spices to warm into a curry bath! Veggies included purple cabbage, chilli, garlic, sweet butternut pumpkin, diced tomatoes, almond flour and roasted almonds to finish. A quality Ruby Murray.
Cumin spiced roast cauliflower and chickpea salad with mint, parsley and tahini dressing
Another failed meal prep attempt that actually worked out to be a success! I’ve made tahini many times before but this time around I was rushing around the kitchen to have everything prepped before heading to work and I didn’t toast the sesame seeds in the oven for long enough, therefore the seeds were not able to break down to make their natural oils, so when I came to blending the sesame and olive oil together it made a very odd paste, in order to save it, I decided to add coconut cream, which in turn made the ‘sauce’ thicker?! At this point I accepted it was a failure and added my herbs to the mix, then when my chicken had cooked through I stirred the herbed tahini paste around the chicken thigh which made an incredible thick and creamy coating. Along with crunchy chickpeas and pistachios, altogether with the spiced vegetables, I really, really enjoyed this meal prep and will definitely make it again.
Coconut, lime and raspberry ripple gummies
Yes, they really are as good as they sound. Here I have made another protein packed snack good for anyone on the go. I LOVE eating these after a gym session as I know, I’m fuelling my body with exactly what it needs – protein from the collagen, electrolytes and fat from the fresh coconut cream (also containing coconut water) Raspberries are high in vitamin C and contain natural sugars to help replenish your glucose levels, then lastly the bitter sweet limes that work as a great antioxidant – tick, tick, tick all the goodness in one gummy. If you haven’t already, check out my previous post above for the NAKED PALEO http:// https://nakedpaleo.com.au/blogs/news/turmeric-mango-coconut-gummies recipe and make these gummies!
Pull pork and sauerkraut wraps
These tasty little wraps were a post workout feed after a Friday night lights gathering at my gym. I’ve recently made these as a quick go to lunch after slow cooking a large batch of pulled meat. Pairing most foods with picked veg is always great as it will add flavour and acidity will Enhance each flavour in every bite! You can obviously choose what you wrap your meat in, but as shown in the photo above, I really like to use a lettuce or Chinese cabbage leaf to give some crunchy texture to the soft, moist filling.
Steak and eggs
Whether you’re looking to build muscle or you just keen for some protein, I find steak and egg is always a nourishing meal for your body. Placed on a bed of quality organic kale I have an organic grass fed beef steak topped with a pasture raised egg – I really don’t see the need for a sauce when you have a delicious bright yellow runny yolk that oozes over your meal. For the veggies I have roasted sweet potato, green beans, red bell pepper, broccoli, tomato and button mushrooms. This meal is not complex at all, so if you’re ever hungry, wandering the food isles and lacking inspiration for dinner, this could well be an easy go to.
Eating out and remaining loyal to your ethics
Some may say to eat what you want, everything in moderation, eat a balance diet….. Whatever and however you decide to eat is up to you, all that really matters is that your healthy and happy consuming whatever it is your eating as life is too short to count calories and worry about every single food and drink you’re putting into your body. Be clear on what you want – I LOVE eating healthy and whilst I will have a burger to stay sane at times it doesn’t always make my body feel great after I eat it, sometimes I bloat, I get lethargic, my insulin levels spike and I get sugar cravings immediately after, so I never feel full, therefore I listen to my body and eat what feels good to me, I’m very in tune with how my body feels and I think this is important for everyone to be conscious of. On this occasion I went out to dinner with friends and the restaurant we were dining at allowed you to choose you’re own steak and cook it yourself, just the way you like it. As a keen cook, I was very excited to cook my own steak, with it came fresh greens and you could bake your potato over the grill. When eating out, if you want to keep things healthy, you can always ask for meat to be cooked in olive oil, unseasoned and order a side of greens if you want to stay on track, otherwise remember to enjoy the food and the experience, eating is a blessing and it is to be enjoyed.
Zoodles of Noodles
Vegetable noodles are the new in thing and this being the case, some supermarkets will charge you a small fortune for then, lucky for me being a bargain queen, I will only purchase these on offer. I absolutely love adding veggie noodles to bulk out meals as it gives the same texture and consistency that spaghetti would, be it a salad or a side – these curly vegetables are a great asset to your dinner plate.
Kangaroo Meatballs with a chunky tomato and basil salsa
First time having kangaroo meatballs and I’m pleased to say they went down a treat. When cooking any lean meat, I will cook it rare or medium rare as lean meats hold their best flavour this way. I paired this with a chunky salsa, containing, white onion, garlic, spinach, basil, red pepper/capsicum and diced tomato.Have you tried kangaroo meat before? If so, how do you cook it?
Chocolate Peppermint Gummies
Another Gummy invention! These delightful little snacks never get old. This time around I brewed up some peppermint tea that been sitting in my pantry for so long that when thinking up what I could blend with chocolate/cacao powder, this flavour smash was a no brainer. For the chocolate I just used https://thesourcebulkfoods.com.au creamy vegan hot chocolate, added some coconut cream and gelatine, whisked everything together and poured into a Tupperware container to set. This batch is totally fruit free and only contains sugar from coconuts – delicious and nutritious!
Don’t mind If I do…..
Beef Ragu is on the menu this week and its packed full of all the essential nutrients to awaken your bodies natural defence! As it’s winter here in Australia, I was keen to get down and dirty with a winter warmer that would literally warm my socks off! Here in this beef Ragu, I have a beef broth concentrate broth base that contains MCT oil and pure grass fed collagen. I’ve also packed fresh parsley, oregano and thyme herbs for flavour accompanied with fresh garlic, savoy cabbage, chopped tomatoes and duck fat roasted new potatoes. Quality is key!
I didn’t add any spices to this meal which I probably should have to give it some extra punch in flavour, if theres any you recommend, please share in the comments below…..
Blueberry cream gummies
Just when I thought the gummy inventions couldn’t get any better I created this masterpiece flavour combination! If the coconut tree and the blueberry bush had a baby – well, all I can say is, dreams would be made!
WOW. Creamy coconut and fresh blueberries with a hint of Tasmanian honey, gimme more, gimme more…. These batches of super power collagen gummies usually last me two weeks – This batch has lasted just one as I cannot stop eating them! To be fair, I could be gauging on worser things but really I have no guilt eating these up as each cube is super low in sugar, containing quality fats only, not to mention the massive health benefits from the nutrient dense collagen and the flavours are harmonious!
Honestly, if you haven’t made you’re own gummy snacks already what is stopping you?
I’m saddened to say that this photo does not does justice to what this meal really has going on. I’ll do my best to describe its smokey flavours and Mexican inspired flare.
Black beans are a staple pulse in the Mexican diet, therefore in my opinion you can’t do Mexican without some beans. In this meal prep I have added organic mixed beans AND black beans, along with my staple roasted broccoli and mushrooms, then instead or rice theres some cauliflower rice hiding underneath the tangy, yet smokey sauce. Traditional spices used in Mexican cooking are cayenne pepper, garlic, oregano, chilli and cumin. Having some but not all of these spices In my pantry, I added the closest I could find, filling the meatballs with Chilli, smoked paprika, oregano, garlic and chipotle.
If you’re ever stuck for meal prep ideas you can always convert your own recipes merely by thinking up what flavours you like in certain dishes when you eat out. Usually I don’t crave Mexican food at all, but creating my own Mexican inspired meal was awesome and really worked with these meatballs.
This week has consisted in copious amounts of pumpkin, so much so that I may start to turn into one. What with baking and consuming a homemade spiced pumpkin pie to myself over the week, I also made a pumpkin cottage pie – that has turned out the BEST I’ve ever made it! Perhaps the way I made it had allowed it to taste better, regardless it was delicious and I’ve loved binging on pumpkin this week, I actually haven’t got sick of it once! This cottage pie contains ground lean grass fed beef, celery, rosemary, oregano, basil, and a mixed herb blend, organic chopped tomatoes, beef broth concentrate from https://au.meadowandmarrow.com/?gclid=CjwKCAjw7O_pBRA3EiwA_lmtfoe47TFjGO0EOX7keFQCvPXtOrWKjWpf5KLbHDfrPQTGafAG4pD23xoCkx8QAvD_BwE Portobello mushrooms, fresh garlic, onion and cracked black pepper. What’s your traditional cottage pie recipe?
Coconut lime chicken
I haven’t made this meal prep in a while, when cooking different things each week you tend to forget all the good things you make as you keep rolling over new recipes each week, sometimes its good to go back and revisit, especially when the meals taste as good as this!
I made this meal with 100% organic coconut cream – nothing else, its so deliciously pure and fresh, I then mixed curry powder, cumin, coriander, chilli, coconut aminos, white onion and black cracked pepper to the marinade, leaving my chicken tenderloins to bath in all its glory for 2 hours – The longer the better.
for my plant base, I paired this tasty chicken up with a butternut pumpkin, coconut fried kale, mushroom, broccoli and cauliflower rice salad, which also is the bomb and I didn’t even add any seasoning…. Sometimes when you add a quality salt to your veggies, that’s honestly all you need, the salt will pull out and preserve all the natural flavours in your vegetables.
I love, love, loved this meal prep so much this week, I will most definitely be raising it as one of my top favourites.
Mixed berry gummies
Another week, another gummy batch.
Here I have mixed berries, coconut cream and a very different and unique add in, sourced from only selected whole food stores, within these gummies you will find the magical, fuchsia, pink powder from red dragon fruit, I cant help but think UNICORNS when seeing this delightfully pink powder.
As a new take I also decided to add whole berries into this gummy mix for added texture, I am yet to try these squares out with my gymnasts, however I really think they will be an ultimate hit!
With an excellent source of vitamin C, magnesium, iron and B vitamins dragon fruit is pretty darn good for you! If you haven’t tried out these awesomely easy gummies then you need to immediately, the link to NAKED PALEO’s original recipe is above – when you see how easy they are to make, like me you will be creating your own weekly recipes…..
Five Spice Salmon
Oh, I do love a tray baked salmon recipe, and this one is so easy, quick and simple.
Before throwing your salmon fillets into the oven, you merely sprinkle Chinese five spice and a drizzle of quality cooking oil over your salmon and BAM your in business .
You can pair this with Asian or regular mushrooms, with pretty much any veg that takes your fancy, I tried this out with Hawaiian sweet potatoes – The beautiful ones that are white on the outside and a vibrant purple on the inside. A drizzle of coconut aminos and EVVOO over the top and done, cook once, eat for a week!
Gut Lovin Jelly
Stepping away from my usual coconut cream protein packed gummies, this week I’m trying something new.
How’s about some delicious, detoxing, wibbly, wobbly jelly? The kind that’s REALLY good for you – MANUKA HONEY, COCONUT WATER, FRESH TUMERIC activated with black pepper, FRESH GINGER and LEMON juice. Yeah that’s right, this jelly is holy, it’s here to bless your gut microbiome and cleanse your body. Whilst tasting pretty flavoursome too – given all the intense flavours in this jelly batch, it’s good to dilute with some filtered water and coconut water, the coconut water and honey give a slight sweetness, taking away from the bitter turmeric.
What’s good in this joyous jelly?
Manuka Honey: Is a type of honey native to New Zealand, with its well-knownsources of anti-bacterial, inflammatory and antioxidant benefits, it has traditionally been used for wound healing, soothing sore throats, preventing tooth decay and improving digestive issues. Manuka honey has been used to boost white blood cell count to cancer patients and persons with low immunity levels.
Coconut water: Coconut water is a nutritiously high in carbohydrates, magnesium and electrolytes, it’s a great way to add potassium to your diet and keep you well-hydrated.
Fresh Root Ginger: Ginger is a flowering plant that originated from China, it is commonly used in various forms of traditional/alternative medicine with its anti-inflammatory benefits It has been used to help digestion, reduce nausea and help fight the flu and common cold.
Raw Lemon Juice: Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging. Drinking warm or hot lemon water when you wake up may help get your digestive system moving.
Turmeric: Turmeric’s most active compound curcumin has many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant that may also help improve symptoms of depression and arthritis; Turmeric is best activated when combined with black pepper.
Herb and lemon beef broth concentrate by Meadow and marrow
Meadow and marrow https://au.meadowandmarrow.com/?gclid=Cj0KCQjwwIPrBRCJARIsAFlVT8-pX5kBtwNyURxJykKuuvmQZ5t0jp13IZ5S839oVhu9inyPRAySAmEaAlLKEALw_wcB have THE BEST selection of beef broths on the market in my opinion, not only are they filled with wholesome, nutritious, quality ingredients, they also taste incredible too, collecting my food savings together, I have recently purchased the lemon and herb infusion broth. Best paired with white meats, I decided to cook up some chicken breast in this broth by adding tomato puree and arrowroot powder to create a rich, creamy sauce. Here, I have made a very simple oven baked chicken with leek, white onion, fresh rosemary and basil cooked in the sauce made from the meadow and marrow stock/broth.
The veggies you see are my standard oven roasted broccoli, portobello mushrooms, coconut fried kale and roasted butternut pumpkin. A damn good lunch.
This Little piggy went for ROAST BEEF
Who doesn’t love a good roast dinner? As a kid, I was the fussiest of fussy eaters and I hated Sunday roast dinner as mum used to over roast all the meat so they would come out like leather – dry and chewy, I hated ALL vegetables, potatoes and gravy, so this didn’t leave much on my plate. Merely a Yorkshire pudding, meat and some plain white boiled rice (not such a traditional roast dinner)
Now that I’m a fully grown adult and I actually enjoy heathy foods, I LOVE a quality roast. This roast dinner or should I say meal prepped lunch is; Duck fat roasted new potatoes and parsnips, broccoli, kale and mushrooms. Grass fed, organic roasting sirloin Beef all drizzled in a red wine gravy made using the fabulous meadow and marrow bone broth. To the gravy I added garlic, fresh thyme, red wine, tomato paste, green peas and white onion, the gravy itself makes this meal the ultimate winter winning lunch this week.
Ok, ok let’s address the fact that these sausages look like a turd. Yep, I called it first, BUT, I can assure you these spicy sausages taste AMAZING despite looking like Mr Hanky (the Christmas poop!)
Before cooking Merguez sausages, I hadn’t actually ever heard of them, seen or tasted them. When I came across them in a recipe book, I thought they looked like a lamb kebab, Similar but slightly different, the taste is full on packed with subtle spices – cinnamon, harissa, cumin and fennel, all wrapped in lamb mince. To get the full effect of these flavours, It’s best to marinate the meat in the spices, along with some salt and pepper overnight, then when the time comes to cooking, cook the sausages up In a non-stick frying pan with some lamb fat off cuts which I collected from the butcher for FREE! I guess the fat is something the butcher will usually cut off the meat and throw away so it’s free to whoever wants it.
I’ve baked up my standard veggie salad along with avocado, suede, roasted red onion, cumin roasted chickpeas and a wedge of lemon and EVOO. Loved, loved, loved this, will definitely make again, perhaps with homemade hummus???
Middle eastern Style apricot chicken
I don’t believe I’ve made quite so many curries recently, I guess I always used to make the same style of curry and lately I’ve tried mixing it up by adding different flavours, I cannot wait for my soon to come trip to India as I’ll learn how to cook so many authentic Indian recipes.
This apricot curry, is made with fresh coconut milk, lemon, coriander, garlic, white onion and apricots. I added for the first time ever TURNIPS to my standard veggie base and I must say they wern’t bad, Turnips are loaded with fibre and vitamins K, A, C, E, B1, B3, B5, B6, B2 and folate (one of the B vitamins), as well as minerals like manganese, potassium, magnesium, iron, calcium and copper. They are also a good source of phosphorus, omega-3 fatty acids and protein, a great fibrous carb to add to your meal preps.
Roasting chickpeas and lentils in a curry powder so they are delightfully crunchy and crisp is a game changer when adding additional protein to your meals. Try it out!
Mexican style Ragu
Black beans, cauliflower rice, fragrant with spices of chipotle and paprika, this veggie packed Ragu is a great combination of textures and flavours with gnarly roasted veg and a contrasting zesty twang with a smokey yet spicy kick. This Mexican style creation is an incredible meal prep for your week ahead.
Here I have – Organic grass fed beef mince along with sweet jap pumpkin, white onion, mushroom cups, broccoli, white onion, spring onion, garlic, chilli, chopped tomato, lime, Tabasco, coriander, meadow and marrow concentrate beef broth, lime and cauliflower rice. So GOOD!
Curried lamb shanks:
Ok wow! Punchy, robust flavours combined with tender rich lamb on the bone and if you happen to appreciate bone marrow and all of its abundant, supplementary goodness then you must create this healthy, nutrient dense dish for your meal prep.
It may seem quite extravagant, but I can assure you it really takes no time at all.
Adding in the following spices – Fresh root ginger, fresh garlic clove, chilli flakes and curry powder, all you need to do is season the lamb shanks in the spices, sear and brown the meat in a pan for a few minutes and then transfer into a oven safe dish along with your broth, chickpeas, lentils, mushrooms, tomato paste and fresh coconut creamed flesh. Let it cook and break down on a low heat for 40min – 1hour and what comes out will be something truly magnificent!
Email me for more info if you want to check out this recipe in full.
I don’t even know what to call this????
Pulling recipe ideas out of cook books whilst throwing your own take on a meal is a pretty common creation when it comes to my cooking.
I tend not to use mustard in recipes because store bought mustard is full of sugars, additives, vegetable oils, preservatives – all the nasties I’d rather not put in my body. Make your own I hear you say, well in the perfect world where I don’t work, and I can cook and bake all day with all my ingredients funded for, there merely aren’t enough hours in the day that I prioritise to make a pot of mustard from scratch, one day I will, but this week I found a store that had mustard containing, mustard seeds, vinegar and salt. Why can’t they all be that simple?!
Getting back on track, the marinade to this chicken consists of Dijon mustard, smoked paprika, fennel seeds, ground cumin, white onion, garlic clove, red chilli, salt, pepper, fresh mint, fresh parsley and extra virgin olive oil. All blitzed together in a food processor, I coated the marinade over my chicken thighs, let it sit for around 4 hours, placed in in an oven safe dish and cooked on a low heat for around 30mins – Its important this is cooked on a low heat, mainly so that we don’t damage the proteins in the olive oil and to keep the chicken really juicy and tender.
Such a simple, yet delicious addition to any white meat. the photo may not look so sexy, but trust me this meal prep what so flavoursome, your tastebuds will thank you.
I’m yet to meet someone that doesn’t love PESTO! Sweet, tangy, vibrant basil is the BEST! And the health benefits of consuming bail are always worthwhile – Basil is a herbaceous plant that belongs to the mint Family. It originates from India, where people use it as a spice and as a medicine for at least 5000 years. It has anti-inflammatory effects with a high nutritional value, rich in vitamin A, B6, C and K along with minerals such as iron, manganese and magnesium.
Here is a twist of my usual signature homemade pesto which I usually make with pistachio nuts, this pesto was made with deliciously golden crunchy Walnuts, along with fresh Basil, garlic clove, extra virgin olive oil, chilli flakes, spinach, lemon juice and cracked black pepper. This pesto chicken is a winner! Pair with mixed olives and sun-dried tomatoes for an extra flavour punch.
Quick breakfasts on the go
If I have a weekend filled up and don’t have time to cook up a standard weekly meal prep, this quality breakfast is definitely one anyone can make in a hurry.
In a pan I fry up my signature sweet omelette, which contains the same spices as French toast, making it Paleo, this is created with nutmeg, cinnamon, water, eggs, vanilla extract and maple syrup, I also add collagen powder for added protein.
After frying the batter in coconut oil, I place the omelette folded into a Tupperware container topped with COYO probiotic yoghurt and https://www.farmerjo.com.au Farmer jo’s – paleo granola. Done. If you want to bulk it out more you could add fruit, fresh or frozen blueberries work very well.
Smokey mustard chicken
Another scenario of grabbing anything you can find in the supermarket, rushing home to prep whatever you can with the contents of what you’ve just brought and if you’re lucky there maybe something in the fridge too to add in. Who’s been in a similar situation?
This meal was one of those days, got back from the airport and had merely moments to head to the shops cook up some meals before heading into work, screw the rest and a sit down I’ve just been sat on my bum on a plane for 7 hours straight, I need to move!
So here it is Chicken breast marinated in mustard, paprika, garlic with a dash of almond milk and EVVOO. I toasted up some pumpkin seeds on a low heat in the pan before adding the chicken to cook slowly in the marinade.
Beforehand I placed some sweet potatoes in the oven to bake on a medium temp, in a separate tray I baked some green beans broccoli and mushrooms, when everything’s cooked up, eat and enjoy. This meal is handy because whilst your chicken is marinating in the sauce and your veggies are cooking in the oven, you have time to leave everything and run your errands, whether it be taking out the bins, putting a load of washing on or showering, you can do it all with the peace of mind that you food will be almost done when you’ve completed your tasks! This was the case for me anyway.
Whether it be a pre/post workout or a general snack to come home to, organic rice cakes coated with my self made nut butters are the best! I love, love, LOVE them.
Veggiemigte and Marmite and not really my thing, so I like to get creative with these tasty treats. Here in the photo above I have my signature salted almond and coconut oil nut butter, along with a drizzle of Tasmanian honey and a light dusting of cinnamon. I like the idea of getting creative with what many might think is a bland base, do you guys have any ideas for pimping up your rice cakes?
Blueberry Dragon Fruit Gummies
It’s been a little while since I last made a scrumptious batch of gut loving gummies, I’ve missed them a lot. As the kids at work recently had a Christmas party and were asked to bring in some party treats I thought to myself, what can I bring in thats tasty, nutritious and looks fun and inviting for the kids to want to eat – cleverly encouraging them to eat a healthy treat without the realisation that It’s ingredients are so good after there long training session. Here I created the beautiful blueberry and dragon fruit gummies. The Base layer consists of blended blueberries, gelatine and a small amount of fresh tined coconut cream, the top layer is purely coconut cream, gelatine, a tbsp of maple syrup and dragon fruit powder. So GOOD! A definite remake for the future.
Asian style fried Salmon and stir fried veggies
The day after arriving back from an incredible trip in India, I was very ready to get my gut back in check after 10 days of eating curry, curry and more curry, not that the food wasn’t incredibly healthy and nutritious, it was merely very different to what my body was used to, I decided to pick up some fresh veggies from my local fresh food market to help support my body transitioning back to a ‘normal’ function. Here I have made an asian style stir fry with freshly mixed mushrooms such as Shiitake, Porcini and Enoki, I added fresh ginger, garlic and coconut aminos for flavour. I spiced up the salmon with Chinese five spice, chilli flakes, then oiled with avocado oil to fry in a pan. This was so delicious served with fresh green beans, celery, radish, white cabbage and snow peas. High in anti inflammatory foods for my gut to settle and good bacteria to thrive.
Sweet potato pesto waffles
Would you just take a look at these beauties. PESTO. WAFFLES. Oh honey…
Pesto is my jam! How can you not love this vibrant, punchy, dreaming dressing?! Its literally got everything going for it. With fresh basil, cracked black pepper, walnuts, pine nuts, lashings of Extra virgin olive oil, freshly squeezed lemon juice and some chilli flakes for an extra kick, this pesto paste is a winner when topped to any meal that needs a punch of flavour. Check out my pesto recipe here if you want to create awesomeness in the kitchen- https://goodnessgreen.blog/2019/05/04/wallnut-and-basil-pesto/ along with the waffle recipe here- https://goodnessgreen.blog/2020/01/26/flourless-sweet-potato-waffles/
Top your waffle with a good dollop of pesto along with your favourite veggies and remember that runny poached egg to crown this masterpiece! Enjoy it whilst it lasts.
This photo was taken around 4 years ago when I used to make these super convenient protein packed breakfast egg muffins for breakfast each morning. Essentially what expanded into my now ‘sweet potato, rainbow fritter pots’ most of the same ingredients just in one little baking case. Nowadays I will make these as a snack as I like to eat a big nutrient rich breakfast to see me through until late lunchtime. These breakfast muffins are made with grated sweet potato, spinach, almond flour, coconut cream and paprika, topped with a raw egg and baked in the oven until cooked. Great for a snack on the go or a post workout re fuel.
The Holiest of Hollandaise
Recently reintroducing dairy back into my diet (the quality kind only) I decided to try out this incredible hollandaise sauce made from quality Australian pasture raised Ghee. Ghee is created from separating the milk solids and the butterfat in processed butter while cooking out the water. This breakfast meal prep was made with my sweet potato waffles and mixed veggies, topped with two poached eggs and slathered in a very rich buttery hollandaise sauce. Very easy to make – egg yolks, ghee, paprika.
Swedish Meatballs – IKEA style
Meatballs are quite possibly one meal I could eat for every dinner. And who do meatballs like a boss? Ikea, i salute you! This meal prep was so bloody delicious, I would give it a definite 10/10. Traditionally served with Lingonberry jam, which is naturally quite a sour berry, when made into jam, lots of sugar is added to bring out a sweeter more tart flavour, as i usually keep my sugar intake low i wanted to add something that was earthy yet subtly sweet to complement the robust meatballs and creamy gravy, what I came up with was – beetroot patties. I trialled these for the first time adding soaked and cooked buckwheat, egg, to shredded fresh beetroot and they came out so well. Topped with some cashew crumble, seasoned with cumin, this meal definitely had all the extras going for it. I added bones to the gravy sauce and prized away the beautifully fatty bone marrow to add that extra punch of nutritious flavour to the sauce. I plan to create a recipe for this soon, so stay posted.
Super Green marinated chicken
Given fresh herbs and spices and the SECOND most nutrient dense foods in the world, I wanted to try and pack as many as i could into this super green marinade. Here you will find fresh oregano, parsley, coriander, basil, Kale, celery leaves, mustard seed, chilli, garlic, onion, lemon juice and extra virgin olive oil. I whizzed up all the ingredients in a food processor and marinated chicken thighs on the bone to keep all the goodness locked into the meat. You can add Dijon mustard as well as mustard seed to create a creamier texture, depending on what takes your fancy.