Getting Started Meal Plan - Thermo Foodie and The Chef“Thermomix ® ” is a registered trade mark of Vorwerk International AG (Vorwerk) in Australia & New Zealand and Thermomix

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Meal PlanGetting Started

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How to use this meal plan!

Disclaimer

Firstly, join our Facebook group for all your questions, online support and recipe ideas https://www.facebook.com/groups/ LCHFThermoFoodies/

This meal plan is designed for two people but can be easily adjusted for more or less people.

Many of the evening meals are for four people or more in which case we will tell you to freeze portions for next week or eat for lunch the next day. In this way, this meal plan actually sets you up for the first two weeks of getting started on LCHF.

Simply follow our shopping list, and then take a day or two to prepare the items on the PRE-PREP list. If you don’t already make your own vegetable stock concentrate, now is a good time, however we have the equivalent in salt listed in those recipes so it is not essential.

This meal plan is designed for beginners, getting started eating low carb, healthy fat. Only eat until you are satiated not full,

eventually you may find you don’t need three meals a day anymore, which is fine, eat when you are truly hungry and not just out of habit.

The bone broth, apple cider vinegar and magnesium supplements are to make you feel better during the time your body is adjusting to the low carb way of eating. Salted broth helps rehydrate and nourish your body with essential electrolytes. Apple cider vinegar helps normalize blood sugar, helps relieve heartburn and has many other health benefits. Magnesium supplements are required because you lose extra magnesium during this phase while your body transitions to burning fat instead of carbs. Because of this you can get some body aches. Magnesium supplements help replenish these lost minerals. We particularly love Ancient Lakes Magnesium.

Please consult a doctor if you have any health concerns, and to discuss these positive changes you are about to make in your life.

Our recipes and all their ingredients are in alignment with the Real Meal Revolution (RMR) / Banting lifestyle which was endorsed by Professor Tim Noakes. More information on this way of eating can be found at thenoakesfoundation.org

Thermo Foodie and The Chef has been created to inspire those who choose a LCHF way of eating to get the most use out of their thermo mixers. Before undertaking a new lifestyle change that may affect your health, you should seek your own medical advice and ensure your medication and health is reviewed regularly by a medical professional. This book is not intended as a substitute for the medical advice of physicians.

The nutritional panel values may vary depending on which brand of food you buy,

quantity of individual servings and food preparation methods. For accuracy, please calculate your own nutritional values as they are indicative only. If pregnant or breast feeding please consult your doctor, 50 to 100 grams of carbs per day is recommended so increase by adding in items from the green and orange lists.

Copyright © 2016 by Thermo Foodie & The Chef. All rights reserved. The content of this website, the Facebook group, recipes and books or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the authors.

Please ensure you follow the safety guidelines of your thermo mixer.

“Thermomix ® ” is a registered trade mark of Vorwerk International AG (Vorwerk) in Australia & New Zealand and Thermomix ® in Australia Pty Ltd (Thermomix ® in Australia) is its authorised user and exclusive distributor in Australia and New Zealand of

Thermomix ® products. Neither company supports, authorises or endorses this book”.



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What does is mean to be fat adapted?

When the body has changed from using primarily glucose for energy to using primarily fat for energy, this is also known as being in ketosis.

Do I need to eat all the food in the meal plan?

Once fat adapted, you will require far less food and won’t be hungry enough to eat what’s in the plan… so listen to your body, only eat when hungry and adjust meals accordingly. Soon you will likely be able to skip breakfast altogether and naturally fast for longer in between meals. You may only eat two LCHF meals a day… The aim is to eat adequate fats in each meal to keep you fuller for longer so you won’t need to snack in between meals. However, when starting out, in your first week in particular, some people may feel hungrier than usual as their body shifts from burning carbs to burning fat. This is normal and that is why the meal plan prepares you for your first week with lots of LCHF options.

What if I don’t have time to cook breakfast in the mornings? And what if I don’t like eggs?

Eggs and bacon really don’t take too long to cook but if you don’t have time here are some suggestions:

- Last night’s leftovers - pre boiled eggs - pre cooked bacon

- Avocado feta smash on seed crackers

- Cheese (cheddar, brie) rolled up with salami or ham

- More breakfast ideas in our Getting Started cookbook such as chia pudding & granola or the green eggs and ham muffins from Delicious Dinners.

Do I need to count calories and weigh myself daily?

Our number 1 tip is: TAKE YOUR MEASUREMENTS before you start (and a set of ‘before’ photo’s even if you never plan on sharing them with anyone but yourself).

How you will feel once you’re fat adapted is the biggest indication on how you’re going, not the scales. We call these, NSV’s (non scale victories) and we can’t wait to find out what yours are. Sometimes you can lose centimetres but won’t see any loss on the scales, so track how your clothes are fitting and take your measurements but ditch the scales! You absolutely do not need to count calories. And we’ve tracked your daily carbs for you in the meal plan to ensure you are not exceeding 20 grams of carbs per day. Hooray!

Frequently asked questions

Food FAQ’sI’m making Mexican baked zucchinis and have leftover mince, what do I do?

Roll into meat balls and place around the zucchinis and bake together, then eat as a snack/breakfast or lunch meal

How do I consume bone broth? What do I do with it?

When you reheat, add approx. ½ tsp salt per cup (or to suit your taste), it’s to be taken like soup if you’re feeling low on energy or just crappy later in the week as your body adjusts

to the low carbs. You could add some sliced chicken like chicken soup but we find freezing it as clear broths allows you to use it in cooking too. Use as the liquid component to a soup/curry/stew or sauce or just sip from a cup when not feeling 100%.

Can I swap meals around?

Of course, this is just a guide to help you, swap days or meals as you like. Check the carb breakdown chart so you can be sure you keep the carbs under 20 grams each day.



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Method1 Place all ingredients into a pot or slow cooker, bring to the boil

and then turn to lowest heat to simmer for minimum 4 hours (8 hours is best)

2 Strain and discard solids (the meat becomes very dry and tasteless)

3 Allow to cool to room temperature then store in the fridge until cold. Scoop off the layer of fat which can be used for roasting, then store broth in fridge or freezer

4 To use, defrost and heat up to a simmer, then add salt or homemade stock concentrate to taste, approx. ¼ tsp salt per cup

5 Tip - Portion into single serves before freezing for easy reheating

Chicken broth

Ingredients2 brown onions, peeled and halved

Bones and wings from 2 chickens or 700g chicken wings (cooked or raw is fine)

2½ lt-filtered water

1 Tbs apple cider vinegar

2 bay leaves

10 peppercorns

A few parsley stalks only if you have them (no leaves)

Pre-Prep

Method1 Preheat oven to 160C

2 Chop parmesan and flaxseeds 10 seconds / speed 9 / mc on

3 Add almonds, chop 12 seconds / speed 6 / mc on

4 Add eggs and water, mix 10 seconds / speed 4 / mc on

5 Line baking trays with baking paper, spread the mixture to a thickness of 3mm, repeat until all mixture is spread

6 Sprinkle with pepitas, salt and pepper and run the spatula over them to press them in slightly

7 Bake 20 minutes

8 Remove from oven and carefully chop into desired shape, return to the oven for 8-10 minutes @120C, or until crisp

9 Allow to cool completely, then store in an airtight container in the pantry Watch chef prepare this dish here

LCHF crackersIngredients100G Parmesan cheese

100g golden or brown flaxseeds/linseeds

150g almonds

50g pepitas

3 eggs

150g water

Cracked pepper and sea salt for topping if desired

FOR 2 PEOPLE

The broth is to help combat symptoms of keto-flu, increase hydration and to replace lost minerals. Reheat and add 1/2 tsp Ancient Lakes Magnesium or Himalayan salt to each cup and sip when needed.

Non Thermo recipe on page 28



https://thermofoodieandthechef.com/lchf-seed-crackers/






Method1 To the mixer add 500g of water, and insert the internal

steamer basket

2 Place eggs into basket and put on the lid

3 Steam 15 minutes / varoma temp/ speed 1 / mc on


Boiled eggsIngredients500g water

6 eggs

Pre-Prep

Method1 Measure out olive oil into a separate jug or cup, set aside

2 Add all remaining ingredients except oil, then set the machine to 2 minutes / speed 4 / mc on. Pour oil slowly through the hole in the lid of the mixer. The first few teaspoons of oil are the most crucial to add slowly to prevent separation. Store refrigerated in a jar for 1 week Watch chef prepare this dish here


MayonnaiseIngredients250g refined olive oil

½ tsp salt

1 tsp Dijon mustard

1 tsp apple cider vinegar (1/2 if ‘double strength’)

2 pinches white pepper

30g fresh lemon juice

1 whole egg or 2 yolks

Method1 Place all ingredients into the mixer and blend 1 minute /

speed 5 / mc on

2 Scrape down and blend 30 seconds / speed 5 / mc on

3 Roll into truffle sized balls and roll in coconut

4 Store refrigerated up to a week, or freeze up to 3 months

5 Note: Can also use raspberries, black berries, strawberries or mixed berries Watch chef prepare this dish here

Non thermo version on page 29

Blueberry cheesecake bliss balls

Ingredients150g desiccated coconut

20g extra desiccated coconut for rolling

5g (1 tsp) xylitol

150g cream cheese

70g frozen blueberries (should work with fresh however I have not tried it)

½ tsp vanilla extract

Zest of 1 small lemon (grated off using a fine grater)

MAKES 30



https://thermofoodieandthechef.com/recipe/mayonnaise-video-mealplan/

https://thermofoodieandthechef.com/recipe/blueberry-cheesecake-bliss-balls/


Meal PlanDAY 1 DAY 2 DAY 3 DAY 4 DAY 5

MORNING Tea or coffee with no more than 50g cream (1.8g)

FIRST MEAL

Scrambled eggs, mayo,

avocado, bacon (1.4g)

Fried eggs with melted cheese on top, bacon

(0.6g)

Soft boiled eggs with haloumi soldiers (1.8g)

Scrambled eggs, mayo,

avocado, bacon (1.4g)

Scrambled eggs, ham,

cream cheese & dill (2.7g)

LUNCH

French onion dip, ham,

cucumber, crackers (4.7g)

Half portion leftovers (3g)

Tuna egg salad with crackers

(2.7g)

Cheese, crackers,

salami, boiled egg, mayo, olives (2.5g)

Leftovers (1.8g)

SNACK Tea/coffee with cream, bliss ball, boiled egg with mayo or crackers with butter (2.6g)

DINNER Mexican baked zucchinis (6.1g)

Butter chicken (8.2g)

BBQ steak & asparagus w/ velvety cauliflower puree (6g)

Herb and mozzarella

baked chicken (1.8g)

Steamed salmon and

broccoli salad (3.1g)

DRINK TO THIRST

Chilled water/mineral water or soda water with a tsp of apple cider vinegar and a pinch of Ancient lake magnesium salt or Himalayan salt. Tea, coffee, warmed seasoned broth

NET CARBS (g) 16.6 16.2 14.9 10.1 12

DAY 6 DAY 7

MORNING Tea or coffee with no more than 50g cream (1.8g)

FIRST MEAL

Fried eggs, melted cheese on top, bacon

(0.6g)

Almond pancakes

(4.4g)

LUNCH Leftovers (3.1g) Mixed lettuce, feta, olive oil, tuna, acv, cucumber (2g)

SNACK Tea/coffee with cream, bliss ball, boiled egg with mayo or crackers with butter (2.6g)

DINNER Chicken cacciatore (8.7g)

Rocket and prosciutto pizza (8.6g)

DRINK TO THIRST

Chilled water/mineral water or soda water, with a tsp of apple cider vinegar and a pinch of Ancient

lake magnesium salt or Himalayan salt. Tea, coffee, warmed seasoned broth

NET CARBS (g) 16.8 19.4

Net carbohydrates have been calculated using the Australian, New Zealand and USA nutritional guidelines. These figures are indicative only and may vary depending on brand/variety/locality of available foods in your area







PANTRY CHECKLIST 250g refined olive oil 100g extra virgin olive oil 10g xylitol or preferred

sweetener 150g dessicated coconut 10g vanilla extract 200ml apple cider vinegar 1 tsp baking powder 160g black olives, sliced 220g tomato paste 50g pepitas 285g almonds 2 tsp capers in brine 25g golden or blown

flaxseeds/linseeds 140g tuna in brine or

springwater tea/coffee mineral or soda water Ancient lakes concentrated

ionic magnesium solution, or a good quality magnesium supplement

FREEZER 70g blueberries

DAIRY 520g cream cheese 500g mozzarella (not in

water) 180g feta 360g sour cream 200g cheddar 1lt cream 100g shaved parmesan

cheese 250g salted butter 100g haloumi

Shopping ListDRIED HERB/SPICE RACK

2 tsp ground coriander 1 tsp turmeric powder 1 tsp cinnamon powder 1 tsp garam masala 2 bay leaves 10 peppercorns 3 tsp paprika 3 tsp ground cumin 1 tsp dried or fresh oregano 3 tsp dried italian herbs 100g Himalayan salt 10g pepper 3 tsp dried dill

MEAT 500g beef or pork mince 700g+700g chicken thighs 200g salmon fillets 2 scotch fillets 150g each 700g chicken breast 700g chicken wings

DELI 100g ham 100g salami 250g bacon 4 dozen eggs 80g prosciutto

FRESH1 bunch each of the following herbs; basil parsley chives mint coriander dill

2 larger zucchinis (approx. 400g each)

110g red capsicum 1 fresh large red chilli 1 bulb garlic 500g brown onions 2 lemons 1 small red capsicum 4cm ginger (10g) 900g cauliflower 100g button mushrooms 400g broccoli 200g fresh baby spinach 1 large cucumber 170g mixed lettuce 150g cherry tomatoes 300g broccoli 6-8 spears asparagus 3 avocados 2 medium tomatoes 60g rocket





Method1 With a fork, mix the eggs and cream together until combined

2 In a medium frying pan cook the bacon until golden brown then set aside

3 In the hot pan, melt the butter until hot and frothy. Swirl around the butter then add the egg mixture, wait a moment, then continue stirring until just cooked

4 Serve with avocado, a dollop of mayo and cracked black pepper and salt

Method1 Plate up as a pick ’n’ mix style lunch

Day 1 - Monday Breakfast

Monday Lunch

LCHF French onion dip recipe

Ingredients4 eggs

40ml pure cream

30g salted butter

50g mayo

60g bacon

150g (or ½) avocado

Freshly ground black pepper and salt

200g french onion dip

50g ham

100g cucumber

100g LCHF crackers

SERVES 2

Method1 Place onion into the mixer, chop 3 seconds / speed 5 /

mc on

2 Scrape down, add oil, cook 2 minutes / varoma temp / speed 1 / mc off

3 Add remaining ingredients and blend 20 seconds / speed 4 / mc on

4 Scrape down and blend 10 seconds / speed 3 / mc on

5 Reserve 50g for Wednesday dinner and 50g for Friday breakfast, then divide the rest into the two lunches. It will be ever so slightly warm but can be pre-prepared and chilled or eaten immediately Stores refrigerated 5-6 days Watch chef prepare this dish here

Ingredients50g raw peeled onion

20g extra virgin olive oil

150g cream cheese

80g sour cream

¼ tsp Himalayan salt

MAKES 300G

SERVES 2




https://thermofoodieandthechef.com/recipe/lchf-french-onion-dip/



2 Wash your zucchinis and cut lengthways. Using a dessert spoon scoop out the soft inside flesh (reserve wrapped in the freezer for Saturday nights recipe) and set zucchinis aside

3 Place onion and capsicum into the mixer, chop 5 seconds / speed 5 / mc on

4 Add oil, herbs, spices, pepper, salt and mince, mix 20 seconds / speed 4 / reverse / mc on

5 Fill the zucchini shells with the mince mixture

6 Place into a baking dish, sprinkle with the cheddar, bake 30 minutes

7 Serve with sour cream, fresh coriander, chilli and a simple lettuce avocado salad This makes 4 adults serves, or 2 adult dinner serves plus 4 lunch serves. Eat leftovers for tomorrow lunch, reheat in a microwave until hot Watch chef prepare this dish here


Monday dinner

Ingredients2 large or equivalent smaller zucchinis (approx. 900g)

½ onion (80g)

110g red capsicums


1 tsp dried oregano (or 1 Tbs fresh chopped)

1 tsp sweet/Hungarian paprika

1 tsp ground cumin

¼ tsp freshly ground black pepper

1½ tsp salt

500g beef or pork mince

100g grated cheddar

Garnish140g sour cream

1 cup fresh coriander leaves

Sliced fresh chilli (optional)

½ avocado

70g mixed lettuce

SERVES 4

Mexican baked zucchinis



https://thermofoodieandthechef.com/recipe/mexican-zucchini-video/





Method1 Preheat your grill

2 In a cold pan, place the butter and heat until melted and just starting to bubble

3 Add the bacon and eggs and turn the heat up a bit, cook until almost done

4 Top with grated cheese and place under the grill for 1 minute to melt the cheese. Ensure your pan is safe for grilling, and don’t allow the handle to get hot Note: If you don’t have a grill, simply flip your eggs in the pan and top with cheese, leave for 30 seconds then remove. Place the bacon on top of your cheese to help it melt

Day 2 - Tuesday Breakfast

Tuesday Lunch

Ingredients4 eggs

30g salted butter

100g grated cheddar cheese

60g bacon

Freshly ground black pepper

Reheated mexican baked zucchinis

Sour cream

SERVES 2

SERVES 2




Method1 Chop cauliflower 10 seconds / speed 5 / mc on, set aside

in varoma bowl

2 If using whole almonds, mill here for 10 seconds / speed 10 / mc on, set aside

3 Place onion, garlic, ginger and chilli into bowl and chop 3 seconds / speed 7 / mc on, scrape down

4 Add oil or ghee, and all spices except garam masala

5 Cook 3 minutes / varoma temp (115C) / speed 1 / mc off

6 Add tomato paste, cream, salt and almond meal and blend 30 seconds / speed 6 / mc on

7 Add chicken and cook 16 minutes / 100 degrees / reverse / speed 1 / mc on

8 Remove mc and add garam masala to curry, then sit steaming bowl on top with cauliflower inside, cook 6 minutes / varoma temp (115C) / reverse / speed 1

9 Serve curry on top of cauliflower rice, garnish Freeze leftovers for an easy dinner next week Watch chef prepare this dish here


Tuesday dinner

IngredientsButter chicken1 onion (approx. 100g)

2 cloves garlic, peeled

10g ginger (4cm)

1 chilli, seeds removed (adjust for desired heat)

2 tsp sweet paprika

2 tsp ground coriander

2 tsp ground cumin

1 tsp turmeric powder

1tsp cinnamon powder

2 Tbs butter or ghee (40g)

80g tomato paste

250g cream

2 tsp salt

40g almond meal

1 tsp garam masala

700g boneless chicken thighs, 4cm cubes

Fresh coriander to serve

Cauliflower riceApprox. 150g per person fresh cauliflower, broken into chunks

SERVES 4-6

Butter Chicken & cauliflower rice



https://thermofoodieandthechef.com/recipe/butter-chicken/


Method1 Into the mixer place 500g water and the internal steaming

basket. Place eggs inside basket and steam 9 minutes / varoma temp / mc on

2 In a frying pan melt the butter until hot and frothy. Swirl around the butter then add the haloumi and cook both sides until browned

3 Cut open eggs and serve with cracked pepper and haloumi soldiers


Day 3 - Wednesday Breakfast

Wednesday Lunch

LCHF tuna egg dip

Ingredients4 eggs

30g salted butter

100g haloumi


1x batch tuna egg dip (recipe below)

100g LCHF crackers

SERVES 2

SERVES 2

Method1 Place parsley into the mixer, chop 3 seconds / speed 5 /

mc on

2 Add all remaining ingredients into the mixer and chop 5 seconds / speed 4 / mc on


Ingredients5g Parsley

2 boiled eggs (from the fridge)

70g tuna

70g mayo

2 tsp capers from brine (not dry salt encrusted)

Pepper

SERVES 2

Chef’s TipOptional addition

for a little kick - 20g jalapeños and a few

drops of Tabasco with the capers

Method1 Follow the recipe below then serve with crackers




Method1 Place cauliflower into the mixer, chop 20 seconds / speed 4

/ mc on. Check all has broken up small

2 Add 20g water, cook 10 minutes / varoma temp (115C) / speed 1 / mc on

3 Add butter, blend 30 seconds / speed 8 / mc on

4 Heat a pan or BBQ to high, season steak with salt, pepper and olive oil

5 Pan fry or BBQ steak and asparagus for 2 ½ minutes each side. Switch off heat and allow to rest in the pan while you serve up the cauliflower and asparagus. Serve steak topped with French onion dip Set aside half the cauliflower puree in the fridge for Saturdays dinner


Wednesday dinner

IngredientsCauliflower puree for tonight and Saturday600g cauliflower broken into pieces

20g water

150g salted butter cut into rough cubes

2 scotch fillets

Salt & pepper to season steaks

1 Tbs olive oil

6-8 spears of asparagus, washed & ends trimmed

2 Tbs French onion dip reserved from Monday lunch

SERVES 2

Steak & cauliflower puree




Method1 With a fork, mix the eggs and cream together until combined

2 In a medium frying pan cook the bacon until golden brown then set aside

3 In the hot pan, melt the butter until hot and frothy. Swirl around the butter then add the egg mixture, wait a moment, then continue stirring until just cooked

4 Serve with avocado, a dollop of mayo and cracked black pepper and salt

Day 4 - Thursday Breakfast

Thursday Lunch

Ingredients4 eggs

40ml pouring cream

30g salted butter

50g mayo

60g bacon

150g (or ½) avocado

Freshly ground black pepper and salt

SERVES 2

Method1 Plate up as a pick ‘n’ mix style lunchIngredients

100g cheddar

70g crackers

60g salami

40g mayo

2 boiled eggs

30g olives

SERVES 2





2 Chop herbs, garlic, lemon juice and olive oil 5 seconds / speed 7 / mc on

3 Scrape down, add salt and pepper, chop 5 seconds / speed 7 / mc on

4 Place chicken strips and herb sauce into a large baking dish and mix well

5 Add cherry tomatoes, bake 15 minutes

6 Without washing the mixer place broccoli, chop 3 seconds / speed 5 / mc on

7 Scrape down, add repeat

8 Add butter, cook 10 minutes / 100 degrees / speed 1 / mc on - set aside

9 Top the baked chicken with mozzarella and bake a further 15 minutes

10 Serve chicken with chopped buttery broccoli This makes 4 adults serves. Reserve two portions for lunch, reheat in a microwave until hot Watch chef prepare this dish here


Thursday dinner

Ingredients700g chicken breasts cut into strips

¼ cup fresh dill

1 Cup fresh mint

1 Cup fresh parsley

2 cloves garlic

40g lemon juice

50g olive oil

1 tsp salt

1/4 tsp pepper

150g cherry tomatoes

140g mozzarella

400g broccoli

80g salted butter

SERVES 4

Herb and mozzarella baked chicken



https://thermofoodieandthechef.com/recipe/herb-mozzarella-baked-chicken/


Method1 With a fork, mix the eggs, cream and dill together until

combined.

2 In a medium frying pan melt the butter until hot and frothy. Swirl around the butter then add the egg mixture, wait a moment, then continue stirring until just cooked

3 Serve with ham, French onion dip and black pepper

Day 5 - Friday Breakfast

Friday Lunch

Ingredients4 eggs

40ml cream

Pinch of dried dill

30g salted butter

50g ham

50g reserved French onion dip


Reheated chicken mozzarella bake with buttered broccoli

SERVES 2

SERVES 2




Method1 To the mixer add 500g of water, and insert the internal

steamer basket

2 Place eggs into basket and put on the lid

3 Fill the large steaming bowl with the broccoli and the steaming tray with the fish, season fish with the salt, pepper and dill

4 Sit the steamer on top of the mixer and cover with the lid

5 Steam 15-17 minutes / varoma temp (115C) / speed 2 (time will vary slightly depending on size of salmon portions and type of mixer, at 15 minutes have a sneaky check)

6 While steaming, halve cherry tomatoes and crumble feta. Into a large serving bowl place spinach, parsley, nuts and seeds, feta and tomatoes

7 Once steamer is finished, remove broccoli bowl, set aside to allow cooling for a few minutes

8 Carefully remove and peel eggs

9 Tip broccoli into serving bowl, and toss

10 Flake salmon and cut eggs and lay them on top of the salad

11 Set aside a little less than half for tomorrows lunches, then dollop over mayonnaise on tonight’s dinner


Friday dinner

Ingredients2 eggs

400g broccoli, cut into bite size florets

300g fresh salmon

2 tsp fresh dill (or 1 tsp dried)

2 pinches salt

2 pinches pepper

100g feta

50g cherry tomatoes, halved

200g fresh baby spinach

½ cup parsley leaves, washed and stems picked away

2 Tbs almonds

2 Tbs pepitas

50g mayonnaise for dressing from pre prep

SERVES 4

Steamed salmon and broccoli salad

Chef’s TipNote – this is a very

low carb dinner so no worries if you feel the need to go back for

seconds, and prepare something different for

tomorrows lunch







Method1 Preheat your grill

2 In a cold pan, place the butter and heat until melted and just starting to bubble

3 Add the bacon and eggs and turn the heat up a bit, cook until almost done

4 Top with grated cheese and place under the grill for 1 minute to melt the cheese. Ensure your pan is safe for grilling, and don’t allow the handle to get hot This is one of the chefs favourite breakfasts serves with some Tabasco sauce

Day 6 - Saturday Breakfast

Saturday Lunch

Ingredients4 eggs

30g salted butter

100g grated cheddar cheese

60g bacon


Leftover salmon salad with mayo

SERVES 2

SERVES 2




Method1 Make sure you still have reserved cauliflower puree

2 In the mixer, chop garlic and onion 3 seconds / speed 7 / mc on, scrape down

3 Add oil, cook 3 minutes / varoma temp (115C) / speed 1 / mc off

4 Add zucchini, chop 5 seconds / speed 4 / mc on

5 Scrape down, add remaining ingredients except mushrooms (You dont need to add any liquid). Cook 20 minutes / varoma temp (115) / reverse / speed soft / mc on

6 Add mushrooms, cook 5 minutes / varoma temp (115C) / reverse / speed soft / mc on

7 Carefully remove sauce from the mixer and set aside to keep warm

8 Reheat cauliflower puree 4 minutes / 80 degrees / speed 2 / mc on

9 Serve sauce on cauliflower puree and garnish Freeze leftover sauce for an easy LCHF dinner next week


Saturday dinner

IngredientsCacciatore2 cloves garlic (10g)

1 onion, halved (approx. 80g)

20g olive oil

Zucchini cores from the freezer from Monday night (approx 150g)

2 tsp dried Italian herbs

2 Tbs of stock concentrate or 2 tsp salt

¼ tsp black pepper

140g tomato paste

700g chicken thighs cut into 4cm cubes

100g red capsicums, diced

100g sliced black olives

100g button mushrooms, sliced

Cauliflower puree reserved from day 3

GarnishShaved parmesan cheese

Black pepper

SERVES 6

Chicken cacciatore







Day 7 - Sunday Breakfast

Sunday Lunch

Pancakes

SERVES 2

Method1 Mill almonds 20 seconds / speed 10 / mc on

2 Add remaining ingredients and mix 30 seconds / speed 4 / mc on

3 Allow mixture to rest 20 minutes to thicken

4 In a medium low pan, add 20g of unsalted butter

5 Pour in pancake mixture to the size you desire and after approx. 1 minute flip and cook a further 30 seconds

6 Add more butter and repeat until mixture is finished. Serve with butter. This mixture can also be made into waffles Watch chef prepare this dish here

Method1 Prepare salad ingredients in a bowl or lunch box and when

ready to eat drizzle with the olive oil and vinegar

Ingredients50g almonds

2 eggs

1 tsp xylitol (optional)

1 tsp vanilla essence

1 tsp baking powder

120g cream cheese

Unsalted butter for cooking

Ingredients100g mixed lettuce

80g feta

140g tuna, tinned, drained

100g cucumber

30g pitted kalamata olives

20g olive oil

5g apple cider vinegar (½ if double strength)

2 SERVES



https://thermofoodieandthechef.com/recipe/almond-pancakes/






2 If using whole almonds, mill 10 seconds / speed 8 / mc on, remove and set aside, if using almond meal go straight to step 3

3 Without washing the bowl, chop mozzarella and cream cheese 10 seconds / speed 6 / mc on, scrape down and repeat

4 Add egg, almond and herbs, Mix 20 seconds / speed 3 / mc on

5 Divide dough into two and roll out between two sheets of baking paper to make two large thin crust pizza bases. Remove top sheet of baking paper and then move the pizza base on its baking paper onto a hot oven tray or pizza stone and bake 12 minutes or until browned.

6 Turn oven up to 220C, top cooked bases with cheese, salami, onion, tomato and olives, bake in hot oven until toppings are golden (approx 8 minutes)

7 Serve topped with fresh greens and prosciutto Adapted to thermo mixer from a recipe created by the producers of the Fat Head movie


Sunday dinner

IngredientsBase50g cream cheese

170g mozzarella, roughly chopped

1 whole egg (50-60g)

80g almonds or almond meal

2 pinches of salt

½ tsp mixed Italian herbs

Ingredients toppings120g mozzarella

40g salami slices

100g fresh sliced tomato

30g sliced olives

30g sliced onion

60g fresh rocket/mizuna or baby spinach

80g prosciutto

SERVES 4

Rocket and prosciutto pizza

Chef’s TipBases can be cooked

ahead and stored frozen, then topped and cooked straight

from the freezer




Non-Thermo Conversions

Method1 Use purchased flaxseed meal, or grind whole flaxseeds in a

high speed blender until fine

2 Finely grate parmesan cheese

3 Chop almonds in a blender or simply use almond meal

4 Preheat oven to 160C

5 Stir all ingredients except toppings until evenly combined

6 Line baking trays with baking paper

7 Spread the mixture evenly with a spatula to a thickness of 3mm, repeat until mixture is all gone

8 Sprinkle with pepitas and optional salt and pepper and run the spatula over them to press them in slightly

9 Bake 20 minutes @160C

10 Remove from oven but keep them on the baking paper, carefully chop into desired shapes. Return to the oven for 10-15 minutes @120C, or until crisp, if your oven is slower or not fan-forced this can take a while. It is essential you keep cooking until crispy, sometimes it helps to turn over the crackers in the centre of the tray as they can take longer to cook

11 Allow to cool completely, then store in an airtight container in the pantry

12 If you realise later or the next day they are not crispy, simply spread them out on a tray and bake again at 120C until crispy

LCHF crackersIngredients100G Parmesan cheese

100g golden or brown flaxseeds/linseeds

150g almonds

3 eggs

150g water

Toppings50g pepitas

Cracked pepper and sea salt for topping if desired




Method1 Place all ingredients into a food processor and blend until

smooth

2 Roll into truffle sized balls and roll in coconut

Blueberry cheesecake bliss balls

Ingredients150g desiccated coconut

20g extra desiccated coconut for rolling

5g (1 tsp) xylitol

150g cream cheese

70g frozen blueberries (should work with fresh however I have not tried it)

½ tsp vanilla extract

Zest of 1 small lemon (grated off using a fine grater)

MAKES 30

Method1 Place the eggs in a small saucepan and cover with cold

water

2 Cover and bring the water to the boil over high heat

3 Reduce heat immediately to medium and gently boil, uncovered, stirring occasionally, for 1 minute per egg for a soft-boiled egg, 2 minutes per egg for a medium-boiled egg, and 3 minutes per egg for a hard-boiled egg

Boiled eggsIngredients500g water

6 eggs

Method1 Mix egg, vinegar, salt, pepper and mustard with a stick

blender (or mixer) and add the oil slowly in a thin stream. The mayonnaise should begin to thicken. Continue to mix until all the oil has been added and the mayonnaise has set

2 Add lemon juice. Mix some more until combined

MayonnaiseIngredients250g refined olive oil

½ tsp salt

1 tsp Dijon mustard

1 tsp apple cider vinegar (1/2 if ‘double strength’)

2 pinches white pepper

30g fresh lemon juice

1 whole egg or 2 yolks




LCHF French onion dip recipe

Method1 Dice onion and saute in oil until translucent, cool

2 With a fork, or in a blender, add remaining ingredients and mix well

Ingredients50g raw peeled onion


150g cream cheese

80g sour cream

¼ tsp Himalayan salt

MAKES 300G


2 Wash your zucchinis and cut lengthways. Using a dessertspoon scoop out the soft inside flesh (use this in a soup or sauce) and set zucchinis aside.

3 Dice onion and capsicum, mix with oil, herbs, spices, pepper, salt and mince until well combined

4 Fill the zucchini shells with the mince mixture. Press in the feta and sprinkle with the cheddar.

5 Place into baking dish, bake 30 minutes

6 Serve with sour cream, fresh coriander and chilli

Ingredients2 large or equivalent smaller zucchinis (approx. 900g)

½ onion (80g)

110g red capsicums


1 tsp dried oregano (or 1 Tbs fresh chopped)

1 tsp sweet/Hungarian paprika

1 tsp ground cumin

¼ tsp freshly ground black pepper

1½ tsp salt

500g beef or pork mince

100g grated cheddar

Garnish140g sour cream

1 cup fresh coriander leaves

Sliced fresh chilli (optional)

½ avocado

70g mixed lettuce

SERVES 4

Mexican baked zucchinis




Method1 Grate cauliflower or chop in a food processor until it

resembles the size of cooked rice, set aside

2 Finely chop onion, garlic, ginger and chilli

3 Into a large pot add butter or ghee and once hot add onion, garlic, ginger, chilli, salt, and all spices except garam masala

4 Gently saute until it starts sticking to the bottom of the pot

5 Add tomatoes, cream and almond meal, stir until combined

6 Add chicken, stir and bring to a simmer. Turn to the lowest heat and place on a lid, gently cook 30 minutes

7 Place caulilflower rice into a large bowl and cover, microwave on high 5 minutes, ***be very careful of the steam when removing from microwave and lifting lid!

8 Add garam masala to curry, serve curry on top of cauliflower rice

9 Garnish with toasted almond flakes and fresh coriander if desired

Note: If you wish to use a slow cooker, at step 5 add all ingredients to your slow cooker and cook on low for 8 hours

IngredientsButter chicken1 onion (approx. 100g)

2 cloves garlic, peeled

10g ginger (4cm)

1 chilli, seeds removed (adjust for desired heat)

2 tsp sweet paprika

2 tsp ground coriander

2 tsp ground cumin

1 tsp turmeric powder

1tsp cinnamon powder

2 Tbs butter or ghee (40g)

80g tomato paste

250g cream

2 tsp salt

40g almond meal

1 tsp garam masala

700g boneless chicken thighs, 4cm cubes

Fresh coriander to serve

Cauliflower riceApprox. 150g per person fresh cauliflower, broken into chunks

SERVES 4-6

Butter Chicken & cauliflower rice

Breakfast eggs with haloumi Method1 Place the eggs in a small saucepan and cover with cold

water

2 Cover and bring the water to the boil over high heat

3 Reduce heat immediately to medium and gently boil, uncovered, stirring occasionally, for 2 minutes per egg

Ingredients4 eggs

30g salted butter

100g haloumi


SERVES 2




LCHF tuna egg dipMethod1 Roughly chop herbs with a knife

2 Mash in eggs with a fork leaving slightly chunky and stir in remaining ingredients

Ingredients5g Parsley

2 boiled eggs (from the fridge)

70g tuna

70g mayo

2 tsp capers from brine (not dry salt encrusted)

Pepper

SERVES 2

Method1 For the cauliflower puree, bring a large saucepan of water

to the boil over high heat. Add cauliflower. Cook for 15 to 20 minutes or until cauliflower is very tender. Drain and return to saucepan

2 Mash or blend with a hand mixer incorporating the butter

IngredientsCauliflower puree for tonight and Saturday600g cauliflower broken into pieces

20g water

150g salted butter cut into rough cubes

2 scotch fillets

Salt & pepper to season steaks

1 Tbs olive oil

6-8 spears of asparagus, washed & ends trimmed

2 Tbs French onion dip reserved from Monday lunch

SERVES 2

Steak & cauliflower puree





2 Chop herbs and garlic until fine

3 Cut chicken into strips and add the herbs, garlic, olive oil, salt, pepper and lemon juice to the chicken, mix well

4 Place chicken strips and sauce into a large baking dish and mix well

5 Add cherry tomatoes and bake 15 minutes For the Broccoli

6 Steam or blanch broccoli until just cooked

7 Roughly chop and mix in the butter

8 Top the baked chicken with mozzarella and bake a further 15 minutes Serve chicken with chopped buttery broccoli Watch chef prepare this dish here

Ingredients700g chicken breasts cut into strips

¼ cup fresh dill

1 Cup fresh mint

1 Cup fresh parsley

2 cloves garlic

40g lemon juice

50g olive oil

1 tsp salt

1/4 tsp pepper

150g cherry tomatoes

140g mozzarella

400g broccoli

80g salted butter

SERVES 4

Herb and mozzarella baked chicken

Method1 Preheat oven to 180C and toast nuts and seeds 5 minutes,

set aside

2 Make hollandaise or mayonnaise if using and set aside

3 Place eggs into a pot of cold water and bring to the boil, simmer 9 minutes then cool them down

4 Bring a large pot of water to the boil, season with a teaspoon of salt and blanch the broccoli 3 minutes, strain and set aside to cool on a clean tea towel

5 Season the salmon with salt, pepper and dill, pan fry or BBQ on a very hot flat grill for 2 minutes top and bottom and 1 minute on the sides

6 While steaming, cut capsicum into strips and crumble Danish feta. Into a large serving bowl place spinach, parsley, nuts and seeds, Danish feta and red capsicum

7 Carefully remove and peel eggs

8 Tip broccoli into serving bowl, and toss together with nuts etc.

9 Flake salmon and cut eggs and lay them on top of the salad

10 Dollop on mayonnaise to dress

Ingredients2 eggs

400g broccoli, cut into bite size florets

300g fresh salmon

2 tsp fresh dill (or 1 tsp dried)

2 pinches salt

2 pinches pepper

100g feta

50g cherry tomatoes, halved

200g fresh baby spinach

½ cup parsley leaves, washed and stems picked away

2 Tbs almonds

2 Tbs pepitas

50g mayonnaise for dressing from pre prep

SERVES 4

Steamed salmon and broccoli salad



https://thermofoodieandthechef.com/recipe/herb-mozzarella-baked-chicken/


Method1 Chop garlic and onion and cook in an oven safe pot with oil

until translucent

2 Add all remaining ingredients, bring to a gentle boil then turn heat down and slow cook for 45 minutes, stirring occasionally. Alternatively you can cook in a slow cooker for 7 hours on low

IngredientsCacciatore2 cloves garlic (10g)

1 onion, halved (approx. 80g)

20g olive oil

Zucchini cores from the freezer from Monday night (approx 150g)

2 tsp dried Italian herbs

2 Tbs of stock concentrate or 2 tsp salt

¼ tsp black pepper

140g tomato paste

700g chicken thighs cut into 4cm cubes

100g red capsicums, diced

100g sliced black olives

100g button mushrooms, sliced

Cauliflower puree reserved from day 3

GarnishShaved parmesan cheese

Black pepper

SERVES 6

Chicken cacciatore




Pancakes

Method1 Use almond meal instead of whole almonds

2 Place all ingredients into a blender/food processor or bowl using a hand mixer, and blend until smooth

3 Allow mixture to rest 20 minutes to thicken

4 In a medium hot pan, add 20g of unsalted butter

5 Pour in pancake mixture to the size you desire and after approx. 1 minute flip and cook a further 30 seconds.

6 Add more butter and repeat until mixture is finished. Serve with butter Watch chef prepare this dish here

Ingredients50g almonds

2 eggs

1 tsp xylitol (optional)

1 tsp vanilla essence

1 tsp baking powder

120g cream cheese

Unsalted butter for cooking

2 SERVES

Method1 Heat mozzarella and cream cheese in a bowl in the

microwave

2 Stir until they melt together. Add the other ingredients and mix well

3 Divide dough into two and roll out between two sheets of baking paper to make two large thin crust pizza bases

4 Remove top sheet of baking paper and then move the pizza base on its baking paper onto a hot oven tray or pizza stone and bake 12 minutes or until browned.

5 Turn oven up to 220C, top cooked bases with cheese, salami, onion, tomato and olives, bake in hot oven until toppings are golden (approx 8 minutes)

6 Serve topped with fresh greens and prosciutto

IngredientsBase50g cream cheese

170g mozzarella, roughly chopped

1 whole egg (50-60g)

80g almonds or almond meal

2 pinches of salt

½ tsp mixed Italian herbs

Ingredients toppings120g mozzarella

40g salami slices

100g fresh sliced tomato

30g sliced olives

30g sliced onion

60g fresh rocket/mizuna or baby spinach

80g prosciutto

SERVES 4

Rocket and prosciutto pizza



https://thermofoodieandthechef.com/recipe/almond-pancakes/

Documents

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