Sample Eating Plan Breakfast 30 grams (about 1/3 of a cup) of oats (not quick oats). Cook then add a small sprinkle of blueberries. Plus 1-2 boiled eggs (free range) or Pea protein powder (I put my vital greens in there too) Plus 1 piece of gluten free toast with some organic almond butter on […]
Vegetarian Meal Recipes and Options – VFT Members
Vegetarian Chili Tofu Ingredients: 1 large package of firm tofu, crumbled 1 onion, chopped 1 red capsicum, chopped garlic to taste chili powder to taste 1/4 tsp cayenne pepper 1/2 tsp cumin 1 large can tomatoes – salt reduced 1 small tub tomato paste 1 large can kidney beans, drained and rinsed frozen spinach – […]
Treat Meal Recipes and Options – VFT Members
Chicken and Bean Enchiladas With Salsa 700grams free range organic chicken breasts – chopped 1 onion 2 cloves of garlic 2 teaspoons ground cumin 1 teaspoon of smoked paprika 1 teaspoon of ground coriander 450 grams of organic red kidney beans 1.5 cups organic tin tomatoes – blend them with the blender so it’s like […]
Dinner Recipes and Meal Options – VFT Members
Salmon, Spinach and Asparagus 4-5 ozs frozen Salmon (I bake mine in the oven – wrapped in a foil and baking paper for around 25 mins on 200 Celsius ) Spinach Asparagus Onion Garlic Ground black pepper organic rock salt Sauté with small amount of olive oil the onion, garlic, asparagus, ground black pepper and […]
Lunch Recipes and Meal Options – VFT Members
Quick Tuna Meal 1 tin Tuna in spring water 4 ozs cooked sweet potato (steam or microwave) served with tomatoes, onion, baby spinach leaves Prawns, Brown Rice and Salad with Balsamic Vinegar 1/2 cup cooked brown rice, 5ozs pre-cooked prawns (shrimp) cherry tomatoes onion chopped baby spinach leaves balsamic vinegar Place the prawns on the […]
Breakfast Recipes and Meal Options – VFT Members
Oats and Egg Whites 4-6 egg whites 1 tablespoon flaxseeds ½ cup uncooked oatmeal Cook oats and flaxseeds in water in a bowl. Pour in egg whites, cook til the egg whites are done. I do this in the microwave. You’ll need to keep an eye on it to ensure it doesn’t spill. Add cinnamon […]
Mandy’s NEW Recipe – Oat and Sultana Protein Pancakes
This is just one of the yummy recipes that I’ve added to VFT’s Private Membership. Protein packed pancakes! Y’know when you’re hungry and you feel like you need carbs – with a decent serve of protein – but you don’t know what to eat… but need something super quick to whip up? 🙂 LOL I’m […]
Mandy’s Protein and Oat Treats
Ingredients 2 cups of plain flour – I go with gluten free 2 cups of rolled oats Three quarters of a cup of organic sultanas Just over half a cup of chopped almonds 3 heaped scoops of pea protein powder – vanilla 3 tablespoons of Olive Oil 2 teaspoons Bi-carb soda 2 tablespoons Organic Raw […]
Mandy’s Fav – Beef and Eggplant Lasagne
Ingredients 1 can salt reduced tomatoes 1 jar of sieved tomatoes (passata) 3 sticks celery chopped 2 cloves crushed garlic 1 large chopped onion tspn chilli powder tspn paprika 300ml salt reduced stock (I use Massel brand) 1 eggplant – sliced thinly 1 small sweet potato (partly cooked) and sliced very thinly. 500 grams minced […]
Mandy’s Food List
Mandy’s Food List Oats – traditional oats (not the quick cook oats or sachets) Gluten Free Multi-grain Bread Flaxseed Meal Gluten free or multigrain / wholegrain tortilla / wrap Organic Natural Yoghurt or Greek Yoghurt Organic Low Fat Yoghurt Low Fat or Skim Milk Egg Whites (aim for organic and free range) Whole Eggs (aim […]
