 DIET PLANQuickLoss™ dinner recipes Recipe 1 - Veggie Burger - serves 2½ cup kidney beans (canned or cooked) or tofu mashed, 1 egg beaten, ½ cup peanuts, ½ cup sesame seeds, ½ carrot grated, 1 onion finely chopped, 1 stalk celery finely chopped, 2 cloves garlic crushed, ½ tsp ground cumin & ½ tsp turmeric, salt & pepper.
Mix all ingredients with beaten egg. Add ½ tsp salt & cracked black pepper & spices. Shape into patties.
Heat extra virgin olive oil in pan and brown patties on both sides.
Recipe 2 - Chicken Curry- serves 6500g chicken breast, cubed, 2 large onions cut into wedges, 1 bunch coriander, 600g Jap pumpkin, cut into medium wedges, ¼ cup toasted sesame seeds, 2-4 Tbsp red/green curry paste, 400mL can coconut milk, 400mL vegetable stock/water, 3 Tbsp cold pressed olive oil, 2 lemons - cut each lemon into 3 pieces.
Heat the oil in a wok/pan. Stir-fry chicken until golden brown, set aside. Add 1Tbsp new oil. Sauté onions till brown. Add washed & chopped coriander, cook for 5 mins. Add pumpkin, stir into the mixture. Add chicken, coconut milk & stock. Bring to a simmer. Cook uncovered till the pumpkin is tender. Simmer to reduce the liquid. Garnish with lemon wedges and extra coriander leaves and sprinkle with sesame seeds.
Recipe 3 - Bean Casserole - serves 21 Tbsp oil, 2 cloves garlic crushed, 1 finely chopped onion, 1 400g can diced tomatoes, 1 red capsicum diced, 1 400g can lentils drained, 1 cup each of green beans, caulifl ower & carrots chopped, 2 cups stock (chicken/vegetable) or water, 1 cup parsley & dill chopped, ½ tsp each of paprika and turmeric.
Heat the oil in a saucepan. Toss in onions, garlic until golden brown. Add spices, stir. Pour in tomatoes, lentils and stock, cooking for a further 10 minutes. Add vegetables, cook until tender. Just before serving add the chopped fresh herbs.
Recipe 4 - BBQ or Grilled Prawns200g of cleaned uncooked (green) prawns per person
½ tsp each ground turmeric & cumin, 1 garlic clove, crushed, 1 handful chopped parsley & mint, juice of 1 lemon, 1 Tbsp cold pressed olive oil.
Mix all the ingredients together. Stir through and leave refrigerated for at least 1hour. BBQ or grill prawns until cooked.
Recipe 5 - Spicy Marinated Lamb Cutlets3 lamb cutlets per person
Marinade - per 6 cutlets - 1 small chilli diced, 2 Tbsp olive oil, juice of 1 lemon, ½ tsp ground cardamon.
Place all ingredients into a sealed container, mix through and leave overnight or longer. Place in griller and cook.
Recipe 6 - Tofu Curry Stir-fry - serves 1200g tofu diced, 2 Tbsp olive oil, 1 tsp grated fresh ginger, 2 cups chopped vegetables - celery, broccoli, red capsicum & zucchini, 1 small onion diced, 1 clove garlic crushed, 1 tsp finely grated lemon peel, 1 Tbsp each pepitas, sesame & sunflower seeds.
1 Tbsp Trident Red Thai Curry Paste, 200mL coconut milk, 1 handful chopped coriander, 2 Tbsp slivered almonds.
Heat the oil in a wok/pan. Add the tofu, stir-fry until golden brown, remove and set aside. Add the curry paste, onions, garlic, lemon peel, ginger and stir.
Add the washed & chopped vegetables, turn up the heat, stir through and when sizzling add coconut milk, tofu and seeds. Serve with chopped coriander and almonds.
Recipe 7 - Lamb & Lentil Casserole - serves 2-33 forequarter lamb chops (fat trimmed), 1 can cooked lentils, 1 250g pkt frozen spinach (defrosted), 2 cups chopped vegetables (green beans, carrots, celery), 1 onion finely diced, 2 cloves crushed garlic, ½ tsp each ground cumin, cinnamon & turmeric, 1 bunch parsley chopped, 1 Tbsp olive oil, 1-2 cups water.
Heat the oil in a large saucepan. Add the onion, garlic, spices, stir until golden.
Add the lamb, stir through the spices until browned. Add lentils, spinach, chopped vegetables and water. Bring to a boil and then reduce heat to simmer.
Simmer for about 40mins. Season to taste. Just before serving, add the fresh chopped herbs.
Recipe 8 - Lemon Chicken - serves 21 chicken breast per person, 1 tsp grated fresh ginger, 1 tsp finely grated lemon peel, salt and pepper to taste, 2 Tbsp fresh lemon juice, 1 Tbsp olive oil, foil - enough to wrap each fillet individually.
Preheat the oven to 180°C. Mix all ingredients together, except the chicken.
Drizzle the mixture over the chicken and wrap in the foil, making sealed parcels. Place in oven for 30 - 40 minutes until chicken is tender. 10 minutes before end of cooking time open the foil and let the chicken brown.
Recipe 9 - Poached Salmon - serves 11 piece of fresh salmon, 1 bay leaf, 1 handful fresh dill, 1 cup of water, salt & pepper, 1 spring onion chopped in half.
Place all ingredients, except the fish, into a saucepan. Bring to a boil, then reduce the heat to a simmer, gently place the fish into the liquid and cover.
Gently simmer until cooked through (5-10 mins). Top with fresh dill and lemon wedges.
Recipe 10 - Spicy Mince - serves 4 750g beef/lamb mince, 1 large onion finely diced, 1 garlic clove crushed, 2 cups chopped button mushrooms, 1 carrot diced, 2 Tbsp tomato paste, ½ tsp cinnamon, 2 chillies fi nely diced, 1 cup of water, 2 Tbsp olive oil. Sea salt & black pepper to taste.
Heat oil in pan and brown onion and garlic. Remove from pan and set aside.
Add mince to pan; on high heat brown the meat, stirring often until meat is crumbly. Return onion, garlic and all other ingredients to pan. Simmer until tender and mixture resembles thick soup.
Recipe 11 - Cajun Style Fish - serves 22 pieces of fish (king, snapper, mullet), 1/4 cup of olive oil, 2 shallots, finely sliced, 2 garlic cloves, crushed, ½ tsp each paprika & cayenne pepper, ½ tsp ground black pepper, 2 Tbsp chopped parsley, 1 tsp sea salt, 4 Tbsp plain unsweetened yoghurt.
Place all ingredients into a dish, except fish. Mix through. Add the fish and let stand for approx 15 mins. Heat pan, add the fish, only turn once (about 3 mins on each side). Add a little of the marinade on each side before turning. Add a squeeze of lime and top with 2 extra Tbsp of yoghurt.
Recipe 12 - Indian Style Lamb Cutlets3 lamb cutlets per person
Marinade - per 6 cutlets - ½ tsp each turmeric, cumin, coriander, garam masala, 1 garlic clove crushed, 1 Tbsp lime juice, 1 Tbsp olive oil, 1 tsp grated fresh ginger, ½ cup plain yoghurt, 2-3 Tbsp tandoori paste.
Mix all the ingredients into a shallow, non-metallic dish. Add the lamb cutlets.
Cover with lid and refrigerate overnight. Remove lamb from marinade. Heat and then brush the grill with olive oil. Cook the cutlets for 5 mins on each side.
Recipe 13 - Fish Burgers - serves 4-64 Tbsp cold pressed olive oil, 2 onions finely chopped, 3 cloves garlic finely diced, 1-2 red chillies de-seeded and finely chopped (optional), 1 tsp ground cumin, 2 Tbsp fresh coriander, 410g canned tuna or salmon, drained and mashed, 1/4 cup LSA, 2 Tbsp parsley chopped finely, 2 eggs, and salt and pepper to taste.
Heat 2 Tbsp oil in a fry pan. Stir-fry onions until slightly golden, add garlic, chilli & spices, cook for 2 minutes. Place all ingredients into a bowl and mix well.
Form into 4-6 patties. Shallow-fry in the remaining oil for 4-6 minutes each side.
VEGAN LOW CARBOHYDRATE RECIPES These are suitable for the main meal of the day whilst you are on the Quickloss Program
Spicy Mixed Bean CasseroleServes 8 to 10 people (suitable to freeze for extra meals)
Ingredients:2 tins large butter beans, drained and rinsed
2 tins chickpeas, drained and rinsed
2 tins red kidney beans, drained and rinsed
1 tin small butter beans, drained and rinsed
2 tins green lima beans, drained and rinsed
1 Large bottle V8 vegetable juice
2 large tomatoes
2 tablespoons of olive oil, cold pressed
½ bunch fresh parsley, chopped finely with stalks
3 sticks celery with leaves, chopped finely
1 bunch of fresh coriander with stalks, chopped finely
3 carrots peeled and diced
2 big brown onions, peeled and diced
2 cloves of garlic, peeled and pressed or chopped finely
1 pound of fresh green beans, diced
½ teaspoon of paprika
2 teaspoons of cumin powder
2 teaspoon of chili powder
1 green apple, peeled and diced
1 vegetable stock cube
Salt and pepper to taste
Juice from half a lemon
Method:In the bottom of a large pot, put olive oil and the diced onions. Cook until transparent. Move the onions to one side of pot, add ½ teaspoon of oil and add the garlic to oil, allow to really brown. Then mix the onions and garlic together. Add the diced tomatoes, paprika, chili, cumin, parsley stalks and coriander stalks. Add the diced celery, carrots and green beans. Stir-fry for 5 minutes. Add diced apple, stock cube, lemon juice and V8 juice. Cook covered on a low to medium heat for 1 hour. Check every 15 minutes and stir gently. Add all remaining ingredients with the beans. Stir and cook on low for an extra 10 minutes. Garnish with a little chopped coriander.
This recipe is liver cleansing and reduces your risk of cancer.
TOFU BAKEServes 3 to 4 people
Ingredients:1 packet of firm tofu (the firm variety of tofu holds together better)
1 bunch of coriander, with stalks
1 teaspoon of chili powder
1 tablespoon of freshly grated ginger
2 tablespoons of tamari
2 tablespoon of sesame seeds, browned in a dry frying pan, low heat for 5 minutes
2 tablespoons of olive oil, cold pressed
1 peeled brown pear thickly sliced.
Salt and pepper to taste
Juice of ½ lemon
1 teaspoon of sesame oil
Method:Carefully slice the tofu into ½ inch slabs. Add the oil to the baking dish, add the drained, rinsed and sliced tofu, arranging it neatly on the bottom. Add all spices, lemon juice and tamari evenly over the tofu. Add the coriander stalks. Arrange the pear slices on top. Sprinkle with ½ of the coriander leaf. Bake uncovered in a moderate oven for 1 hour, checking every 20 minutes or so. Serve garnished with coriander leaf, and dry roasted sesame seeds.
STEWED BEETROOTIngredients:1 bunch beetroot with leaves
1 red onion, finely diced
1 stalk celery, finely chopped
2 bay leaves
8 drops of liquid stevia
¼ cup of apple cider vinegar
3 cloves
Salt and pepper
Method:Wash and peel beets. Chop into cubes. Dice the onion and celery. Keep any nice looking beet leaves as a garnish. Chop them finely and save. In a saucepan put the beets with enough water to just cover. Add the vinegar, bay leaves, cloves and stevia. Allow to cook covered for 10 minutes. Add the red onion and salt and pepper. Cook covered for an hour. Check that the beets have enough liquid every 20 minutes. Medium heat. Garnish with the fresh beet leaves.
NUTTY ASPARAGUS AND ANISE BAKEServes 4 people
Ingredients:1 bunch of fresh asparagus – cut off about 1 inch of woody stalks
1 large bulb of anise with green leaves
1 large leek
1 vegetable stock cube
½ cup of walnuts (put the nuts into a plastic bag and hand-crush loosely)
½ cup of cashews
Pepper and salt to taste
2 tablespoons of cold pressed olive oil
½ cup of chopped Italian parsley
2 bay leaves
Method:Grease baking dish with a little of the oil. Cut the anise bulb into thin slices and arrange evenly over the bottom of the dish. Use the green thin leaves as well. Sprinkle with salt and pepper. Drizzle a little of the oil over the top. Wash and cut the leek into small pieces, make sure you use the green as well. Layer a little parsley over the top, and some oil. Place the bay leaves on both sides of the dish, just tuck them in. Arrange the asparagus over the top. Dissolve the stock cube in ½ a cup of boiling water and pour evenly over the dish. Cover and cook in a medium oven for 30 minutes. Take out of oven and sprinkle the hand- crushed nuts over the top, return to oven for 15 minutes.
LENTIL STEWServes 8 to 10 people
Ingredients:1 packet of brown lentils, washed
3 carrots, peeled and diced
3 sticks of celery, peeled and diced
1 bunch of coriander, diced – stalks as well
2 tablespoons of coriander seeds
2 bay leaves
3 tomatoes, finely chopped
½ a bottle of V8 vegetable juice
1 vegetable stock cube
2 tablespoons of tamari
2 teaspoons of chili powder
2 brown onions – peeled and diced
1 clove of garlic – crushed or finely chopped
½ bunch of parsley, chopped finely
2 tablespoons of olive oil – cold pressed
Salt and pepper to taste
Method:In a large pot add oil and the onions. Allow to brown for 2 minutes, then in a corner of the pot, brown the garlic. Add the lentils, and stirring every couple of minutes, allow to brown all together; after 5 minutes add the V8 juice. Dissolve the stock cube in a cup of boiling water and add to pot, then add tamari and cover. Prepare all the vegetables, all finely diced and all the herbs, very finely chopped. Put all vegetables and herbs into the slow cooking pot. Add the bay leaves. Take the coriander seeds and dry roast in a frying pan, no oil, just allow to brown slowly over a low flame. Add the seeds and all spices to the pot. Cook very slowly covered, checking every 20 minutes if enough liquid is present. If you need to add more water or V8 juice, add it – the lentils take a lot of moisture. Check the lentils for softness as cooking can take up to 2 hours. All these kind of stews are even better the next day and are suitable for freezing for extra meals.
SPICY APPLE AND PEAR BAKEServes 4 people
Ingredients:3 granny smith apples, peeled, cored and thickly sliced.
3 borsch pears, peeled, cored and thickly sliced
10 drops of liquid stevia
2 teaspoons of cinnamon powder
1 whole nutmeg, grated
3 cloves
1 large tablespoon of cold pressed coconut oil
1 teaspoon of rose water (health food shop or Indian shop)
8 pitted dates, chopped
1 cup of dry roasted coconut – roast slowly in fry pan – no oil
1 cup of hand-crushed walnuts and cashews – place in a plastic bag and crush lightly
Juice from ½ an orange
Method:Grease the baking dish with the coconut oil. Layer the dish with the pears first. Sprinkle some of the spices over the pears. Layer the dates over the pears evenly. Add the stevia, and rose water to ½ a cup of water. Pour water evenly over the dates. Place the cloves around the dish. Add the apples, layering evenly. Cover with the rest of the spices. Squeeze the orange juice over the top. Cover and bake in a low oven for 45 minutes. Take out of the oven and add the nuts, evenly over the top. Check that enough liquid is present – don’t let them burn and add an extra squeeze of orange juice if dry. Put back into the oven for 10 minutes to brown the nuts. Serve sprinkled with the dry roasted coconut and a sprig of mint.
This is a delicious and low carbohydrate liver cleansing dessertSandra Cabot’s QuickLoss™ Monthly Meal PlanMONDAYBREAKFAST - QuickLoss™ Shake with 250 to 300mL milk* or water
MORNING SNACK - 1 piece of fruit + 1/4 cup almonds or cashews
LUNCH - QuickLoss™ Shake with 250 to 300mL milk* or water
AFTERNOON SNACK - 1 piece of fruit + 1 piece of cheese (size 6cm x 6cm)
DINNER WEEK 1 - 200g roasted beef with mustard & horseradish OR Veggie Burger (Recipe 1) + 2 cups of steamed vegetables + 1 cup of salad
DINNER WEEK 2 - 200g BBQ or grilled prawns (Recipe 4) + 2 cups of salad
DINNER WEEK 3 - 1 grilled chicken breast + 2 cups steamed vegetables + 1 cup of salad
DINNER WEEK 4 - 200g spicy mince (Recipe 10) + 1 cup steamed broccoli
TUESDAYBREAKFAST - QuickLoss™ Shake with 250 to 300mL milk* or water
MORNING SNACK - 100g of sardines/salmon/tuna + 1 cup of green leafy vegetables
LUNCH - QuickLoss™ Shake with 250 to 300mL milk* or water
AFTERNOON SNACK - ½ small avocado with 4 olives, iodised salt and black pepper
DINNER WEEK 1 - 200g grilled fish with lemon juice OR Chicken Curry (Recipe 2) + 2 cups steamed vegetables + 1 cup of salad
DINNER WEEK 2 - 200g grilled fish/chicken + 2 cups cooked vegetables + 1 cup of salad
DINNER WEEK 3 - 200g roast lamb with garlic, rosemary and lemon +1 cup salad + 2 cups of steamed vegetables
DINNER WEEK 4 - 200g fish Cajun style (Recipe 11) + 2 cups of salad + 1 cup steamed broccoli
WEDNESDAYBREAKFAST - QuickLoss™ Shake with 250 to 300mL milk* or water
MORNING SNACK - Small handful of pumpkin seeds + 1 raw carrot
LUNCH - QuickLoss™ Shake with 250 to 300mL milk* or water
AFTERNOON SNACK - 2 Tbsp cottage cheese + 1 small handful of sunflower seeds or pepitas
DINNER WEEK 1 - 200g kebabs made from poultry/lean red meat & vegetable pieces, + 1 cup of salad
DINNER WEEK 2 - 3 marinated lamb cutlets (Recipe 5) + 2 cups of salad + 1 cup cooked vegetables
DINNER WEEK 3 - 1 serve Lamb & Lentil Casserole (Recipe 7)
DINNER WEEK 4 - 200g roasted chicken + 1 cup steamed asparagus/green beans, 1 tsp butter + 1 cup of green salad
THURSDAYBREAKFAST - QuickLoss™ Shake with 250 to 300mL milk* or water
MORNING SNACK - ½ cup of plain unsweetened yoghurt + 3 strawberries
LUNCH - QuickLoss™ Shake with 250 to 300mL milk* or water
AFTERNOON SNACK - 1 apple or orange + 1/4 cup walnuts
DINNER WEEK 1 - 200g stir-fry beef/chicken/seafood OR tofu + 2 cups steamed vegetables +1 cup salad
DINNER WEEK 2 - 200g grilled beef /chicken. + 2 cups of salad + ½ cup cooked brown rice
DINNER WEEK 3 - 2- 4 egg omelette OR poached salmon (Recipe 9) + 2 cups of salad
DINNER WEEK 4 - Fish Burgers (Recipe 13) + 1 cup of salad + 1 cup steamed green vegetables
FRIDAYBREAKFAST - QuickLoss™ Shake with 250 to 300mL milk* or water
MORNING SNACK - ½ cup of berries + 1 piece of cheese (size 6cm x 6cm)
LUNCH - QuickLoss™ Shake with 250 to 300mL milk* or water
AFTERNOON SNACK - 1 boiled egg + 1 cup green leafy salad/herbs
DINNER WEEK 1 - 3 - 4 grilled lamb loin chops + 2 cups of steamed vegetables + 1 cup salad
DINNER WEEK 2 - 200g fish fillet with ginger & garlic + 2 cups salad + 1 cup cooked vegetables
DINNER WEEK 3 - 200g grilled fish with basil & olives + 1 bunch steamed spinach, lemon juice + 1 tsp butter
DINNER WEEK 4 - 3 Indian style lamb cutlets (Recipe 12) + 2 cups salad + 1 cup steamed broccolini
SATURDAYBREAKFAST - QuickLoss™ Shake with 250 to 300mL milk* or water
MORNING SNACK - One curried hard boiled egg + 1 cup of fresh green salad
LUNCH - QuickLoss™ Shake with 250 to 300mL milk* or water
AFTERNOON SNACK - 2 Tbsp ricotta cheese + 1/4 cup Brazil nuts
DINNER WEEK 1 - 200g grilled/baked fish + 2 cups of steamed/baked vegetables + 1 cup of salad
DINNER WEEK 2 - 200g tofu stir-fry (Recipe 6) + 2 cups cooked vegetables
DINNER WEEK 3 - Lemon Chicken (Recipe 8) + 1 cup steamed broccoli & carrot + 1 cup of green salad
DINNER WEEK 4 - 200g grilled/baked fish + 2 cups of baked vegetables + 1 cup of salad
SUNDAYBREAKFAST - QuickLoss™ Shake with 250 to 300mL milk* or water
MORNING SNACK - 1 Tbsp hummus + 2 celery sticks or 1 carrot
LUNCH - QuickLoss™ Shake with 250 to 300mL milk* or water
AFTERNOON SNACK - 5 strawberries or ½ banana + 1/4 cup almonds
DINNER WEEK 1 - 200g grilled pork/veal/chicken OR Bean casserole (Recipe 3) + 2 cups stir-fry vegetables
DINNER WEEK 2 - 2-4 egg omelette with finely cut vegetables, topped with 20g grated parmesan cheese + 1 cup salad
DINNER WEEK 3 - 200g salmon steaks - grilled + 1 cup green salad + 1 cup cooked vegetables
DINNER WEEK 4 - 200g grilled fish/chicken + 1 cup steamed broccolini + 2 cups of salad
Healthy Salad IdeasCucumber Salad - Serves 2
1 Lebanese cucumber sliced, 1/2 red onion sliced, 2 Tbsp chopped fresh basil, 2 red radishes sliced, 1 carrot coarsely grated, cold pressed oil & apple cider vinegar as dressing.
Garden & Avocado Salad - Serves 3
1 cucumber sliced, 1 tomato diced, 2 mushrooms sliced, 1 carrot finely sliced, Radicchio lettuce shredded, 1 avocado chopped, juice of ½ lemon, 1 tsp chopped fresh dill, iodised sea salt & black pepper to taste.
Carrot Salad - Makes 4 cups
1 cup grated carrot, 1 cup grated beetroot, 4 red radishes thinly sliced, 1 stalk celery thinly sliced, ½ cup currants, ¼ cup lemon juice, 2 Tbsp olive oil, 2 Tbsp sunflower seeds, 1 bunch coriander chopped. Sea salt & black pepper to taste.
Liver Cleansing Salad - Serves 4
1 cup broccoli florets, 1 cup celery diced, 1 cup green capsicum diced, 1 cup green beans chopped, 6 spring onions topped and chopped, 1 cup snow peas trimmed, 1 cup parsley chopped, 1 cup cucumber sliced, a few red cherry tomatoes to garnish.
Blanch broccoli in boiling water 1-2 minutes, drain and rinse. Score cucumber skin with a fork, rinse under cold water and dice. Toss all ingredients with one of our suggested dressings.
Healthy Salad DressingsItalian Dressing - ½ cup olive oil, 1 clove garlic minced (optional), ½ cup lemon juice, ½ tsp dried oregano.
Vinegar Dressing - ½ cup balsamic/red wine/apple cider vinegar, ½ cup olive oil, 2 tsp tamari.
Hummus Dressing - Juice of 2 lemons, 3 Tbsp hummus, 1 clove garlic minced (optional), 1 Tbsp cold pressed olive oil.
Zesty Dressing - ¼ cup lime juice, 1 tsp grated lime zest, 1 tsp grated fresh ginger, ½ cup cold pressed walnut/olive oil.
* Milks to use with QuickLoss™ - These must be carefully chosen to avoid milks containing added sugar or excess carbohydrate.
The best milks to mix QuickLoss™ powder with are - dairy milk, canned coconut milk, unsweetened soy milk, almond, rice or oat milk.
Check ingredients list on milk label, and if it contains sugar, maltodextrin or malt extract, do NOT use.
Dilute canned coconut milk 50% with water.
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