Recipes

 

Day 1

Healthy Chocolate Protein Pancakes 

Ingredients:1 cup rolled oats, 1 scoop Nourishing Protein, 1 tbsp cacao, 2 eggs, 1 ripe banana, 1/2 cup almond milk, 1–2 tsp maple syrup or honey
Method:Blend until smooth. Cook in a non-stick pan over medium heat until golden. Stack and serve with fresh berries.

 

Day 2

Soft-Boiled Egg & Greens Power Bowl

Ingredients:2 soft-boiled eggs, 1/2 avocado, 1/2 cup roasted sweet potato, 1/4 cup quinoa, 1 tbsp toasted seeds, 1 cup mixed greens.
Dressing:1 tbsp tahini, juice of 1/2 lemon, 1 tsp olive oil, pinch of salt, splash of water.
Method:Combine in bowl, drizzle with dressing.

 

Day 3

Coconut Curry Vegetable Stew

Ingredients:1 cup pumpkin, 1 cup cauliflower, 1/2 cup chickpeas, 1 cup coconut milk, 1 tbsp curry paste, handful corriander, brown rice.
Method:Simmer vegetables with curry paste + coconut milk until tender. Serve with brown rice and top with coriander.

 

Day 4

Gut-Soothing Green Smoothie

Ingredients:1/2 banana, 1/4 avocado, 1 kiwi, 1 cup spinach, 2 tsp Super Elixir, 1 scoop Nourishing Protein, 1 cup coconut water, 1–2 cm fresh ginger (grated), 1 tbsp flaxseeds or chia.
Method:Blend until smooth. Pour into a tall glass and enjoy immediately.

 

Day 5

Chickpea & Quinoa Greek Salad 

Ingredients: 1 cup quinoa, 1 cup chickpeas, 1/2 cucumber (diced), 1/2 tomato (chopped), 1–2 tbsp feta, 8 pitted olives, 1-2 tbsp olive oil, juice of 1/2 lemon, pinch of oregano, salt + pepper.
Method: Toss all ingredients together.

 

Day 6

Smoked Paprika Fish Tacos with Avocado & Slaw

Ingredients: 2 white fish fillets (snapper, cod, or barramundi), 1 tsp smoked paprika, 1/2 tsp cumin, 1 tsp olive oil, 4 small tortillas (gluten free if preferred), 1/2 avocado (sliced), 1/2 cup red cabbage (shredded), 1/4 cup carrot (grated), juice of 1 lime, handful fresh coriander.
Method:Rub fish with paprika, cumin + olive oil. Grill 2–3 mins each side until flaky. Warm tortillas, fill with fish, avocado, and slaw. Squeeze lime + top with coriander.

 

Day 7

Lemon & Coconut Buckwheat Porridge

Ingredients:1/2 cup buckwheat groats, 1 cup coconut milk, 1 tbsp honey or maple, 1 scoop Nourishing Protein, 1 tsp lemon zest, 1 tbsp shredded coconut.
Method:Simmer buckwheat in coconut milk until tender. Stir in honey, protein, zest + coconut. Serve warm, topped with extra zest or a sprinkle of coconut.

 

Day 8

Zucchini & Chickpea Fritters

Ingredients:1 zucchini (grated + squeezed dry), 1/2 cup chickpeas (mashed), 1 egg, 2 tbsp gluten-free flour, 1 tbsp herbs, salt + pepper.
Method:Mix, pan-fry spoonfuls until golden. Serve with yoghurt dip.

 

Day 9

Coconut-Crusted Chicken Nuggets with Lime Yoghurt Dip

Ingredients:2 chicken breasts (cut into bite-sized pieces), 1 egg (beaten), 1/2 cup gluten-free breadcrumbs, 1 cup shredded coconut, 1/2 tsp garlic powder, 1/2 tsp smoked paprika, sea salt + pepper.
Method:Preheat oven to 200°C. Mix coconut, breadcrumbs, and spices. Dip chicken in egg, then coat in mixture. Bake until golden and cooked through.
Optional Dip:1/4 cup Greek yoghurt mixed with juice + zest of 1/2 lime.

 

Day 10

Coconut & Mango Chia Pudding

Base: 2.5 cups almond milk, 1–2 scoops Vanilla Protein, flesh of 1 ripe mango, 1 tbsp shredded coconut, 8 tbsp chia seeds. Blend milk, protein, mango + coconut until smooth. Stir in chia. Refrigerate 2 hrs or overnight.
Topping: Coconut yoghurt, extra mango cubes, toasted nuts + seeds, drizzle of nut butter, maple to taste.

 

Day 11

Thai Beef Lettuce Cups

Ingredients:200 g lean beef mince, 1 garlic clove (minced), 1 tsp fresh ginger (grated), 1 tbsp tamari, 1 tsp sesame oil, 1 spring onion (sliced), 1 small carrot (grated), fresh coriander, crisp lettuce leaves, lime wedges.
Method:Stir-fry beef with garlic + ginger in sesame oil until browned. Add tamari and spring onion, cook 1–2 mins. Spoon into lettuce leaves, top with carrot + coriander. Serve with lime.

 

Day 12

Radiant Glow Salad

Ingredients:1 cup black rice, 1/2 cup edamame, 1/2 cup beetroot, 1/2 cup pumpkin, 1/4 avocado, 1/4 cup feta, 2 tbsp pistachios, handful greens.
Dressing: 2 tbsp olive oil, 1 tbsp tahini, 1 tsp honey, 1 tsp apple cider vinegar, pinch salt.
Method: Roast beet + pumpkin. Whisk dressing. Layer salad, top with cheese + pistachios, drizzle.

 

Day 13

Tiramisu Blended Oats

Oats: 1.5 cups oats, 2 tbsp chia seeds, 1 scoop Chocolate Protein, 1 shot espresso, 1 3/4 cups almond milk, 2 tbsp maple syrup, pinch of sea salt. Blend until smooth, refrigerate 1 hr to thicken.
Cream: 300 g silken tofu, 1 tsp vanilla extract, 1 tbsp maple syrup. Blend until silky.
To Serve: Layer oats with cream, dust with cacao powder. Chill before enjoying.

 

Day 14

Pumpkin & Lentil Salad with Tahini Dressing

Ingredients: 1 cup roasted pumpkin (cubed), 1/2 cup cooked lentils, handful of baby spinach, 1 tbsp toasted seeds (pumpkin or sunflower), 1 tbsp tahini, juice of 1/2 lemon, pinch cumin, sea salt.
Method:Toss pumpkin, lentils + spinach. Whisk tahini, lemon, cumin + salt into a creamy dressing. Drizzle over salad, scatter seeds to finish.

 

Day 15

Raspberry Ripe Slice

Filling: 2 cups raspberries (thawed if frozen), 1 cup desiccated coconut, 1/3 cup Vanilla Protein, 1 tbsp chia seeds, 1 tsp vanilla extract. Mash and mix until well combined. Press firmly into a lined tin. Freeze 1 hr.
Coating:Melt 80 g dark chocolate with 1 tbsp coconut oil. Slice filling into squares, dip into chocolate, sprinkle with sea salt. Set in fridge 30–45 mins.

 

Day 16

Spiced Chai Protein Smoothie

Ingredients:1 scoop WelleCo Nourishing Protein, 2 tsp Super Elixir, 1 cup almond milk, 1 frozen banana, 1/2 cup oats, 1 tsp cinnamon, 1/4 tsp ground cardamom, 1 tsp almond butter, 1 tsp honey, handful of ice.
Method: Blend until creamy. Top with a dusting of cinnamon for a chai-latte feel.

 

Day 17

Cashew-Crumbed Salmon Lettuce Cups

Ingredients: 2 salmon fillets, 1/2 cup crushed cashews, 1 tbsp olive oil, 1 tsp tamari, crisp lettuce leaves, 1 carrot (julienned), 1/2 avocado (sliced), fresh herbs (mint or coriander).
Method: Brush salmon with olive oil + tamari, press into crushed cashews. Bake 200°C for 12–15 mins until golden. Flake salmon into lettuce leaves, top with carrot, avocado + herbs.

 

Day 18

Peanut Butter Protein Slice

Base:1/2 cup almonds, 1/2 cup cashews, 1/4 cup Chocolate Protein, 2 tbsp coconut oil, 1/2 cup dates. Blend until sticky, press into a lined tin.
Filling:1/2 cup peanut butter, 1/4 cup tahini, 1/3 cup coconut oil, 1/3 cup honey or maple. Mix smooth, spread over base. Freeze 20 mins.
Topping:Melt 80 g dark chocolate with 1 tbsp coconut oil + 1 tsp cacao. Pour over filling, sprinkle with crushed almonds. Freeze 1 hr, slice to serve

 

Day 19

Pear, Banana & Blueberry Muffins

Ingredients:1 ripe banana (mashed), 1 pear (diced), 1/2 cup blueberries, 1 cup gluten-free flour (or almond meal blend), 1/2 tsp baking powder, 1 egg, 1 tbsp maple syrup, 1 scoop Vanilla Protein (optional).
Method:Mix ingredients until just combined. Spoon into muffin tin, bake 180°C for 20–25 mins until golden.

 

Day 20

Hot Smoked Trout & Pumpkin Muffins

Ingredients:1 cup pumpkin purée, 2 eggs, 1/2 cup flaked hot smoked trout, 1/2 cup gluten-free flour, 1 tsp baking powder, 1 tbsp chopped chives, pinch of sea salt + pepper.
Method:Mix all ingredients, spoon into a lined muffin tin, and bake at 180°C for 18–20 mins until golden. Serve warm with a squeeze of lemon.

 

Day 21

Golden Vegetable Soup

Ingredients:1 tbsp olive oil, 1 onion, 2 garlic, 1 thumb ginger, 1 carrot, 1 zucchini, 1 cup pumpkin or sweet potato, 1 cup red lentils, 4 cups stock, 1 tsp turmeric, 1 tsp cumin, 1/2 tsp smoked paprika, salt + pepper, 1 cup coconut milk, handful spinach, coriander, lemon wedges.
Method:Sauté onion, garlic, ginger. Add veg, lentils + spices, stir. Add stock, simmer 25 mins. Stir in coconut milk + spinach. Blend half for creaminess. Garnish.

 

Day 22

Turmeric Chia Berry Pudding

Ingredients:1 cup almond milk, 3 tbsp chia seeds, 1/2 cup mixed berries, 1/2 tsp turmeric, 1 tsp honey or maple, pinch cinnamon.
Method:Whisk all ingredients, refrigerate overnight. Top with extra berries before serving.

 

Day 23

Roasted Cauliflower & Tahini Salad

Ingredients:2 cups cauliflower florets, 1 tbsp olive oil, 1 tsp cumin, 1 tbsp tahini, juice of 1/2 lemon, 1 tsp honey, handful parsley, 1 tbsp toasted pine nuts.
Method: Roast cauliflower with olive oil + cumin until golden. Whisk tahini, lemon, honey. Toss cauliflower with dressing, parsley + pine nuts.

 

Day 24

Mediterranean Baked Fish with Tomatoes & Olives

Ingredients:2 white fish fillets (snapper, cod, or barramundi), 1 cup cherry tomatoes (halved), 1/4 cup Kalamata olives (pitted), 1 garlic clove (sliced), 1 tbsp extra virgin olive oil, handful fresh basil leaves, pinch sea salt + pepper.
Method:Preheat oven to 200°C. Arrange fish in a baking dish with tomatoes, olives, garlic, and olive oil. Season lightly. Bake 15–18 mins until fish flakes easily. Garnish with basil before serving.

 

Day 25

Golden Kiwi & Raspberry Cream Oats

Ingredients: 1/2 cup rolled oats, 1 cup almond milk, 1 golden kiwi (sliced), 1/2 cup raspberries, 1 scoop Nourishing Protein, 1 tbsp chia seeds, 1 tsp honey or maple.
Method:Simmer oats in almond milk until creamy. Stir in protein + chia. Top with kiwi, raspberries, and drizzle of honey.

 

Day 26

Moroccan Chickpea & Pumpkin Tagine

Ingredients: 1 cup chickpeas (cooked or tinned), 1 cup pumpkin cubes, 1/2 cup zucchini, 1/2 onion (chopped), 1 tsp cumin, 1 tsp smoked paprika, 1/2 tsp cinnamon, 1 cup passata, handful fresh parsley.
Method: Sauté onion + spices until fragrant. Add pumpkin, zucchini + chickpeas. Pour in passata, simmer 20 mins until tender. Garnish with parsley.

 

Day 27

Miso-Glazed Eggplant with Quinoa

Ingredients:1 eggplant (halved lengthways), 1 tbsp white or red miso paste, 1 tsp honey or maple, 1 tsp sesame oil, 1 tsp rice vinegar, 1 cup cooked quinoa, spring onion + sesame seeds to garnish.
Method:Whisk miso, honey, sesame oil + vinegar into a glaze. Brush over cut side of eggplant. Roast at 200°C for 25 mins until caramelised. Serve over quinoa, sprinkle with spring onion + sesame.

 

Day 28

Choc Chip Cookie Overnight Oats

Ingredients:80 g rolled oats, 2 tbsp chia seeds, 300 ml almond milk, 100 g coconut yoghurt, 25 g Vanilla Protein, 2 tbsp almond butter, pinch sea salt, 2 tbsp dark choc chips.
Method: Blend oats, chia, milk, yoghurt, protein, almond butter + salt until smooth. Stir in choc chips. Chill overnight and enjoy chilled or at room temperature.

 

Day 29

Turmeric-Spiced Salmon with Greens

Ingredients:2 salmon fillets, 1 tsp ground turmeric, 1/2 tsp cumin, 1 tsp olive oil, 1 cup broccolini, lemon wedge.
Method: Rub salmon with spices + oil. Bake at 200°C for 12–15 mins until just cooked. Steam broccolini. Serve with a squeeze of lemon.

 

Day 30

Protein Truffle Dates

Filling: 1 tbsp almond butter, 1 tbsp tahini, 1 tsp cinnamon, 2 tbsp Vanilla Protein, splash of water. Mix to a smooth paste. Slice open 10 medjool dates, remove pits, and fill with mixture.
Coating: Dip each date in 180 g melted dark chocolate. Sprinkle with sea salt and dried rose petals. Refrigerate until set.