WEEK 1

BOOTCAMP MEAL PLAN

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 WEEK 1 MEAL PLAN

Breakfast Lunch Dinner

p.5 p.10 p.11
Monday

Almond & Ricotta Pot Roasted Butternut Squash Vegan Lentil Shepherd’s Pie
& Feta Salad with Greens

p.5 p.10 p.12

Tuesday

Leftover Almond & Ricotta Pot Leftover Roasted Butternut Peanut Tofu Sticks
Squash & Feta Salad & Jamaican Coleslaw
p.6 p.11 p.13
Wednesday

Homemade Muesli Leftover Vegan Lentil Shepherd’s Edamame & Quinoa Asian Salad
with Coconut Yoghurt Pie with Greens

p.6 p.13 p.12

Thursday

Leftover Homemade Muesli Edamame & Quinoa Asian Salad Leftover Peanut Tofu Sticks
with Coconut Yoghurt & Jamaican Coleslaw
p.7 p.12 p.15
Friday

Raspberry Bakewell Yoghurt Bowl Leftover Peanut Tofu Sticks Aubergine Jalfrezi
& Jamaican Coleslaw on Cauliflower Rice

p.8 p.14 p.15

Saturday

Shakshuka Chunky Tomato Aubergine Jalfrezi

& Bean Tuscan Soup on Cauliflower Rice

p.8 p.14 p.15

Sunday

Shakshuka Leftover Chunky Tomato Leftover Aubergine Jalfrezi

& Bean Tuscan Soup on Cauliflower Rice

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WEEK 1 SHOPPING LIST
Please note, the weekly shopping list is based on the amounts of ingredients used in the weekly
recipes and can be purchased in quantities to suit your individual needs e.g. in bulk or frozen.
Please feel free to use leftover ingredients for the following week if necessary.

Dairy Vegetables

2 Eggs 11 Garlic Cloves 1½ Medium Red Pepper

150g Greek Yoghurt 20g Fresh Ginger 2 Medium Aubergines
200g Ricotta Cheese 2 Small Red Chillies ½ Large Cauliflower
80g Goats Cheese 2 Small Green Chillies 1 Medium Cauliflower
100g Feta Cheese 3 Handfuls of Fresh Coriander ½ Medium White Cabbage
6 tbsp Sour Cream 1 tbsp Fresh Parsley 200g Green Beans
1 Handful of Fresh Basil 3 Medium Onions
Dairy Alternatives 100g Baby Spinach 2 Medium Red Onions
250g Coconut Yoghurt 100g Kale 75g Celeriac
4 Sticks of Celery ½ Medium Butternut Squash
Meat Alternatives 100g Cucumber 2 Medium Carrots
450g Tofu
Cupboard Items
Fruit
1 tbsp Almond Butter 1 x 210g Tin Kidney Beans
2 Limes 115g Flaked Almonds (drained weight 130g)

2 Medium Avocados 40g Oats ½ tsp Chilli Powder

100g Cherry Tomatoes 110g Walnuts 1 tbsp Cayenne Pepper

200g Strawberries 30g Hazelnuts ½ tsp Paprika

145g Raspberries 2 tbsp Chia Seeds 4 tsp Paprika

1 Large Banana 1 tbsp Pumpkin Seeds 1 tsp Smoked Paprika

½ tbsp Sunflower Seeds 1 tsp Garam Masala

From the Freezer 1 tbsp Milled Flaxseed 1 tsp Ground Cumin

1 tbsp Ground Almonds 1 tsp Ground Turmeric

250g Frozen Edamame Beans
75g Roasted Peanuts 2 tsp Mixed Herbs

60g Quinoa Salt & Pepper

2 tsp Cinnamon 50g Red Lentils

10 tbsp Olive Oil 3 Vegetable Stock Cubes

1 tbsp Coconut Oil 3 tbsp Soy Sauce

2 tbsp Ghee 50g Coconut Cream

1 tbsp Tomato Puree 2 tbsp Nutritional Yeast

3 x 400g Tin Chopped 2 tbsp Mayonnaise

Tomatoes 2 tsp Mustard
1 x 210g Tin Cannellini Beans 2 tbsp Vinegar
(drained weight 123g)

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 Breakfasts
4
Almond & Ricotta Pot
Serves 2

This creamy, fruity breakfast can easily be prepared the night before for a quick breakfast in
the morning. Blueberries, kiwi fruit, raspberries and fresh figs all make delicious alternatives to
strawberries and banana.

Nutritional values per serving

Calories 529 kcal | Carbohydrate 22g | Total Fat 33g | Protein 35g

Ingredients Method
20g Flaked Almonds 1. Place the almonds in a frying pan over a medium heat and
lightly toast for a couple of minutes until they begin to change
1 tsp Cinnamon
colour, then set aside.
200g Ricotta Cheese
2. Add the cinnamon to the ricotta, mix well and share between
200g Strawberries two bowls.
1 Large Banana 3. Halve the strawberries and slice the banana, then place the fruit
on top of the ricotta along with the toasted almonds.

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 Homemade Muesli with Coconut Yoghurt
Serves 2

Crunchy, nutty muesli is perfect paired with coconut yoghurt and frozen raspberries. Try making a
double batch of muesli and storing in an airtight container for a quick breakfast.

Nutritional values per serving

Calories 467 kcal | Carbohydrate 29g | Total Fat 35g | Protein 12g

Ingredients Method
40g Oats 1. Mix the oats, walnuts, hazelnuts, chia seeds, pumpkin seeds,
sunflower seeds and cinnamon together.
30g Walnuts
2. Add the coconut yoghurt and raspberries to a bowl and top with
30g Hazelnuts
the muesli.
2 tbsp Chia Seeds
1 tbsp Pumpkin Seeds
½ tbsp Sunflower Seeds
1 tsp Cinnamon
250g Coconut Yoghurt
100g Frozen Raspberries

6
Raspberry Bakewell Yoghurt Bowl
Serves 1

Yoghurt bowls are the ultimate low carb breakfast when you are in a rush – they are quick, easy,
can be made in advance, versatile and delicious! Feel free to switch up which toppings you choose.
Berries, nuts, seeds and nut butter, all make tasty low carb options.

Nutritional values per serving

Calories 451 kcal | Carbohydrate 10g | Total Fat 34g | Protein 25g

Ingredients Method
150g Greek Yoghurt 1. Add the yoghurt to a bowl.
45g Raspberries 2. Top with the raspberries, almond butter, flaked almonds and
flaxseed. Then enjoy!
1 tbsp Almond Butter
20g Flaked Almonds
1 tbsp Milled Flaxseed

7
 Shakshuka
Serves 1

Shakshuka is a classic Middle Eastern and North African dish that could easily be served for
breakfast, lunch or dinner. Featuring eggs, poached in a rich tomato sauce, and topped with creamy
goats cheese, this is a fantastic option for a savoury breakfast.

Nutritional values per serving

Calories 687 kcal | Carbohydrate 33g | Total Fat 44g | Protein 40g

Ingredients Method
½ Medium Onion 1. Finely chop the onion, mince the garlic and dice the pepper.
1 Garlic Clove 2. Heat the oil in a non-stick pan over a medium heat. Add the
onions and garlic and cook until tender. Add the diced pepper
½ Medium Red Pepper
and continue to cook until soft.
1 tbsp Olive Oil
3. Add the chopped tomatoes, tomato puree and spices into the
1 x 400g Tin Chopped pan and stir well. Season with salt and pepper, then place the lid
Tomatoes on the pan and leave to reduce for 10 minutes.
1 tbsp Tomato Puree 4. Using a spoon, make 2 wells in the tomato sauce. Crack the eggs
½ tsp Chilli Powder into the wells and cook to your liking. About 5 minutes before
serving crumble over the goats cheese.
½ tsp Paprika
5. Garnish with chopped parsley and serve.
Salt & Pepper, to taste
2 Eggs
80g Goats Cheese
1 tbsp Fresh Parsley

8
Mains
9
 Roasted Butternut Squash & Feta Salad
Serves 2

Roast up a batch of butternut squash in advance so this can be put together for a quick lunch or
dinner. If you are making another recipe which uses butternut squash, then why not roast up extra at
the same time?

Nutritional values per serving

Calories 492 kcal | Carbohydrate 20g | Total Fat 38g | Protein 18g

Ingredients Method
½ Medium Butternut Squash 1. Preheat the oven to 220˚C/200˚C fan (430˚F/390˚F fan).
1 tbsp Olive Oil 2. Start by preparing the butternut squash. Remove the skin, scoop
out the seeds and cut into chunks.
Salt & Pepper, to taste
3. Add the butternut squash to a roasting tin, drizzle with olive oil
100g Baby Spinach
and season with salt and pepper. Bake for 30 minutes, turning
100g Feta Cheese halfway through, then allow to cool.
80g Walnuts 4. Divide the spinach between two bowls and top with the roasted
butternut squash.
5. Crumble over the feta and walnuts and enjoy.

10
Vegan Lentil Shepherd’s Pie with Greens
Serves 2

For this ultimate comfort classic we’ve swapped potatoes for low carb cauliflower mash. Nutritional
yeast is vegan but has a slight cheesy taste. It can be found in most supermarkets or health food
shops.

Nutritional values per serving

Calories 581 kcal | Carbohydrate 41g | Total Fat 34g | Protein 27g

Ingredients Method
For the shepherd’s pie filling: 1. For the shepherd’s pie filling begin by finely dicing the onion and
celery.
½ Medium Onion
2. Heat 2 tbsp of olive oil in a medium pan, then add the onion and
2 Sticks of Celery
cook for a few minutes, until softened.
2 tbsp Olive Oil
3. Add the lentils and cook for 2-3 minutes then add the celery and
50g Red Lentils cook for a further 3-5 minutes.
1 Vegetable Stock Cube 4. Add the vegetable stock cube, water, chopped tomatoes, soy
150ml Boiling Water sauce, herbs and seasoning. Simmer for 15-20 minutes until the
vegetables are softened and lentils are cooked.
½ x 400g Tin Chopped
Tomatoes 5. For the mash, cut the cauliflower into florets, then boil in a
separate saucepan for 5-8 minutes or until tender. Drain and
1 tbsp Soy Sauce
set aside.
1 tsp Mixed herbs
6. Add the coconut cream and 2 tbsp of olive oil to the cauliflower
Salt & Pepper, to season then season with salt and pepper. Mash using a potato masher
or hand-held blender.
For the mash:
7. Preheat the oven to 200°C/180°C fan (390°F/350°F fan).
½ Large Cauliflower
8. Separate the lentil mix into two ovenproof dishes and spread the
50g Coconut Cream cauliflower mash over the top.
2 tbsp Olive Oil 9. Sprinkle with the nutritional yeast and ground almonds then
Salt & Pepper, to season bake for 10-15 minutes until the topping has browned.

2 tbsp Nutritional Yeast 10. In the meantime, trim and steam the green beans for
6-8 minutes.
1 tbsp Ground Almonds
11. Remove the lentil shepherd’s pie from the oven and serve with
To serve: the green beans.

200g Green Beans

11
 Peanut Tofu Sticks & Jamaican Coleslaw
Serves 3

This low carb coleslaw can make a great side dish to many other meals. Try making extra and
pairing it with a low carb salad or bunless burger.

Nutritional values per serving

Calories 664 kcal | Carbohydrate 27g | Total Fat 46g | Protein 36g

Ingredients Method
For the tofu sticks: 1. Start by preparing the ingredients for the peanut dressing; using
a blender, blitz together the roasted peanuts, garlic cloves,
75g Roasted Peanuts
ginger, paprika, vegetable stock cube and cayenne pepper.
3 Garlic Cloves Then pour the mixture onto a large plate.
10g Fresh Ginger 2. Next, cut the tofu into cubes, rub half of the coconut oil onto the
1 tbsp Paprika tofu pieces and season with salt and pepper.

1 Vegetable Stock Cube 3. Thread the tofu cubes, carefully, onto skewers. Roll each skewer
in the peanut mixture on the plate until fully coated.
1 tbsp Cayenne Pepper
4. Place the skewers on a plate, cover and set aside for 30 minutes
450g Tofu
at room temperature.
1 tbsp Coconut Oil
5. Heat 1 tbsp of coconut oil in a griddle pan over medium heat, and
Salt & Pepper, to taste griddle the tofu skewers until brown.
6. To make the coleslaw, finely shred the cabbage, grate the
For the coleslaw:
carrots and finely slice the onions.
½ Medium White Cabbage
7. Mix all the vegetables together in a large bowl.
2 Medium Carrots
8. In a separate bowl mix together the mayonnaise, mustard, salt
2 Medium Onions & pepper and vinegar. Pour this sauce over the vegetables and
2 tbsp Mayonnaise combine well. Serve the tofu skewers alongside the coleslaw.

2 tsp Mustard
Salt & Pepper, to taste
2 tbsp Vinegar

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Edamame & Quinoa Asian Salad
Serves 2

We’ve brought Asian style flavours to this salad with the addition of edamame beans, chilli and soy
sauce. Edamame beans, sometimes called soya beans, are a great low carb vegetarian source of
protein and can usually be bought pre-cooked and frozen for ease.

Nutritional values per serving

Calories 531 kcal | Carbohydrate 25g | Total Fat 38g | Protein 21g

Ingredients Method
200g Frozen Edamame Beans 1. Defrost the edamame beans in the microwave or overnight in
the fridge.
60g Quinoa
2. Rinse the quinoa and boil in water for 15-20 minutes, until tender.
2 Medium Avocados
Then drain and set aside.
100g Cherry Tomatoes
3. Slice the avocado then halve the tomatoes and cut the
100g Cucumber cucumber into chunks.
2 Limes 4. For the dressing, zest and juice the lime, finely chop the red chilli
2 Small Red Chillies and roughly chop the coriander.

2 Handfuls of Fresh Coriander 5. In a small bowl mix together the lime zest and juice, red chilli,
coriander, soy sauce and olive oil.
2 tbsp Soy Sauce
6. In a large bowl mix together the quinoa, edamame beans,
2 tsp Olive Oil
avocado, tomatoes and cucumber, then drizzle over the
dressing.
7. Divide the salad between two bowls and serve.

13
 Aubergine Jalfrezi on Cauliflower Rice
Serves 3

A rich spiced tomato sauce packed with vegetables. Mix and match your vegetables, with others like
courgette, butternut squash and leafy greens. Ghee is traditionally used to cook Indian dishes like
this, but butter or olive oil can be used instead.

Nutritional values per serving

Calories 543 kcal | Carbohydrate 28g | Total Fat 41g | Protein 16g

Ingredients Method
1 Medium Red Onion 1. Firstly, start by preparing your ingredients. Finely chop the onion,
ginger, garlic and chillies. Peel and slice the celeriac, chop the
10g Fresh Ginger
pepper up and cube the aubergines. Grate the cauliflower.
6 Garlic Cloves
2. Heat 1 tbsp ghee in a large frying pan over a medium heat.
2 Small Green Chillies Add the red onion and fry for 3-5 minutes.
75g Celeriac 3. Add the aubergine to the pan and cook for 4-5 minutes until it is
1 Medium Red Pepper starting to soften.

2 Medium Aubergines 4. Transfer the onion and aubergine to a deep saucepan along with
the chopped tomatoes, ginger, garlic, chillies and spices.
1 Medium Cauliflower
5. Add the celeriac, red pepper and water and simmer on a low
2 tbsp Ghee
heat for 25-30 minutes.
1 x 400g Tin Chopped
6. Heat the remaining 1 tbsp ghee in a frying pan over a medium
Tomatoes
heat and sauté the grated cauliflower for 3-4 minutes.
1 tsp Garam Masala
7. Serve the aubergine jalfrezi on a bed of cauliflower rice with a
1 tsp Ground Cumin spoonful of sour cream. Sprinkle with the flaked almonds and
fresh coriander leaves and enjoy.
1 tsp Ground Turmeric
300ml Water
6 tbsp Sour Cream
75g Flaked Almonds
1 Handful of Fresh Coriander

14
Chunky Tomato & Bean Tuscan Soup (v)
Serves 2

This is a deliciously simple soup, ideal for those days when you don’t feel like cooking or only have
store cupboard ingredients to hand.

Nutritional values per serving

Calories 393 kcal | Carbohydrate 30g | Total Fat 23g | Protein 16g

Ingredients Method
1 Garlic Cloves 1. Peel and finely chop the garlic. Dice the red onion and celery,
and roughly chop the kale.
1 Medium Red Onion
2. Heat the olive oil in a deep saucepan over a medium heat.
2 Sticks of Celery
Add the garlic and onion and cook until tender.
100g Kale
3. Add the celery, kale, drained beans and edamame beans and
3 tbsp Olive Oil cook for a further 3-5 minutes until softened.
1 x 210g Tin Cannellini Beans 4. Add the chopped tomatoes, stock cube, water, paprika and
(drained weight 123g) herbs then season with salt and pepper.
1 x 210g Tin Kidney Beans 5. Stir well then leave to simmer for 15-20 minutes or until the
(drained weight 130g) vegetables are cooked and soft.
50g Edamame Beans 6. Serve garnished with fresh basil.
½ x 400g Tin Chopped
Tomatoes
1 Vegetable Stock Cube
500ml Boiling Water
1 tsp Smoked Paprika
1 tsp Mixed Herbs
Salt & Pepper, to taste
1 Handful of Fresh Basil

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 DISCLAIMER NUTRITIONAL DISCLAIMER
The information provided in this recipe book should not All nutritional information is based on UK food
be considered complete, nor should it be relied on to databases.
suggest a course of treatment for a particular individual,
nor is it intended to refer you to a particular medical Nutritional information is calculated per serving and is
professional or health care provider. subject to variation dependent on brand, use of organic
produce and seasonal variation. They should therefore
It should not be used in place of a visit to, consultation should be used as an estimate only.
with or the advice of a doctor, DSN or other qualified
health care provider. UK nutritional information for total carbohydrate does
not include fibre.
The material in the recipe book is made available with
the understanding that we are not engaged in providing All dairy products are based on full fat varieties.
professional advice.
An egg is based on a typical medium sized egg (58g).
Information in the recipe book is not exhaustive and
Some varieties of parmesan cheese include rennet
does not cover all/any aspects of diabetes, ailments or
which is not suitable for vegetarians. All vegetarians
physical conditions or their treatment.
should ensure they opt for vegetarian parmesan cheese.
Should you have any health care related questions, call
When selecting ingredients, whole foods are chosen by
or see your doctor or other qualified health care provider
default.
promptly. You should never disregard medical advice or
delay in seeking it because of something you have read Certain fruits and vegetables, that might be higher in
in the recipe book. carbohydrates, are used in small amounts in some
recipes e.g. root vegetables, bananas or cashews. They
No promises are being made that the information in
should only be used in the amounts specified, to avoid
this recipe book will be error free, or that it will provide
the over consumption of carbohydrates.
specific results.

The recipe book is provided “AS-IS” without any

warranty, and the use of the recipe book is solely at your
own risk.

Before relying on the material in the recipe book,

users should independently verify the accuracy, the
completeness, and the relevance for their purposes,
obtaining professional advice when appropriate or
applicable as the material in the recipe book may
include opinions, recommendations, or content from
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