I Quit Sugar for Life (58 page)

7
I’ll then drink a cup of the stock on its own, for an energy kick.

THAT’S 6 CONNECTED MEALS – 15 SERVES – FROM THE ONE CHOOK!

EACH OF THESE PLANS IS DESIGNED TO ENSURE YOU’RE GETTING A BALANCE OF FOODS AND MICRONUTRIENTS.
To be certain, I had the I
Quit Sugar nutritionist and dietitian analyse each plan.

You’ll note the plans are low-calorie (the recommended daily intake is 2000 for women, 2500 for men). This is to allow you to add extra fat, to taste. I advise adding
additional oils, cheese, nuts, avocado,
etc.
at most meals according to your appetite needs, as you know by now.

MENU PLAN FOR BUSY SOLOS

This is a two-week plan because it entails cooking up in bulk and freezing things that can be eaten later in the fortnight (and beyond). Cos that’s how we roll!

Some Other Good Things to Know:

▶
I plan salads and the use of fresh veg early in the week, soups and leftovers meals at the end (to use up
fridge dregs).

▶
I’ve structured the plan so that batch items can be cooked at the weekend, ready for the week.

▶
The weekend prior you might like to:
☐
Buy prawns for two meals (3 serves).

☐
Grate the cauliflower in advance and freeze in 2-serve bags.

☐
Make a batch of activated nuts and seeds (see
here
).

▶
On Monday:

☐
Make Great Grated Salad to serve 4 and divide into jars, ready to add different dressings and
additions.

▶
On Tuesday evening or Wednesday:
☐
Make chicken stock using the chicken carcass.

▶
On Thursday:

☐
You might like to make up the patties for the Deconstructed Hamburger, while making the Meatza, and freeze
ready for the following week.

▶
There are also two slow-cooked recipes that you can prepare the night before/that morning and let cook while
at work or school.

THE BEST GREENS FOR SOLO COOKERS

(so there’s less wastage and fuss)

▶
broccolini (tenderstem broccoli) and asparagus (a bunch can go between two meals, or for dinner and lunch the
next day)

▶
courgettes (one works tidily between two meals, along with a second veg)
▶
beans, mangetout, Brussels sprouts and prepared squash: buy by the serve.

▶
big things like broccoli and cauliflower: par-cook and freeze.

▶
a small bag of coleslaw mix (can stretch across 2–3 meals)
LET’S TRY THIS

OUR DIETITIAN SAYS:

‘This menu is densely nutritious and vegetable-based, exceeding all micronutrient recommended daily intakes, including 2.5 times the RDI for riboflavin and niacin and 4.3
times the RDI for vitamin C, which provide antioxidant, anti-inflammatory and anti-ageing properties. It adheres to the optimal macronutrient ratio suggested by Paul Jaminet in
Perfect Health
Diet
. This is considered the best default ratio by many health professionals.’

FAT: 51% PROTEIN: 26% CALORIES: 1400 (excluding snacks)

WEEK ONE

Sweet, Clean Protein Machine (
here
) plus 2 tablespoons activated nuts or nut butter (straight from the jar) Prawn Cocktail Mish-Mash Great Grated Salad (
here
) Thai Red Curry ‘Bolognaise’ with Thai–talian Salad (
here
) Make 4 serves of the meat sauce, freeze 3 portions.

Sweet, Clean Protein Machine (
here
) plus 2 eggs, any style, on toast (optional) I like to tote hard-boiled eggs and eat with pepper and salt.

Rainbow Great Grated Salad (
here
)

Crispy Roast Chook with Sweet Potato Casserole (
here
) Remember to make stock after dinner!

Paleo Choc-Coco Muggin (
here
)

Vietnamese Chicken Great Grated Salad (
here
) Cauliflower ‘Fried Rice’ (
here
)

Carrot Cake Porridge Whip (
here
)

Leftover Cauliflower ‘Fried Rice’ (
here
)

Middle Eastern Meatza (
here
), with 2 serves greens

Carrot Cake Porridge Whip (
here
)

Middle Eastern Meatza (
here
), with 2 serves greens Grounding Roots Winter Soup (
here
)

2 eggs, any style, with toast (optional), avocado, spinach, feta (at home or out) Strawberry and Avocado Toastie (
here
)

Lemon and Cinnamon Lamb Shanks with Gremolata (
here
), with Cauliflower Cream (
here
) or puréed sweet potato, and 1 serve greens

Berry Omelette (
here
)

2 Mexican Nacho Meffins (
here
) (with avocado icing or simply serve with half an avocado, sliced, and cherry tomatoes, halved) Roast Dinner Gratin (
here
) with 2 serves greens

I am Graceful (Anti-Inflammatory Blend) Smoothie (
here
) plus 2 tablespoons activated nuts or nut butter (straight from the jar) Roast Dinner Gratin (
here
) with 2 serves greens Deconstructed Hamburger (
here
)

I am Graceful (Anti-Inflammatory Blend) Smoothie (
here
) plus 2 eggs, any style, on toast (optional) Deconstructed Hamburger (
here
)

‘One-Pot Wonder’ Sweet Chilli Jam and Cashew Fish (
here
)

Up ’n’ Go Breakfast Whip (
here
)

2 Mexican Nacho Meffins (
here
) plus avocado, cucumber and cherry tomatoes Lamb Shank One-Pot Pasta (
here
)

NOTE: Make 2 serves (double the recipe)

Up ’n’ Go Breakfast Whip (
here
)

Lamb Shank One-Pot Pasta (
here
)

My Anti-Anxiety Soup (
here
)

2 Mexican Nacho Meffins (
here
)

Grounding Roots Winter Soup (
here
)

Thai Red Curry ‘Bolognaise’ with Thai–talian Salad (
here
)

Strawberry and Avocado Toastie (
here
)

CHOOSE YOUR OWN ADVENTURE HERE: COOK UP SOMETHING YOU’VE GOT IN YOUR FREEZER

One-Pan Sardines ’n’ Roots (
here
), with 2 sides greens PLUS Thyme ‘Honey’ Haloumi for dessert (
here
)

2 eggs, any style, with toast (optional), avocado, spinach, feta (at home or out) Pumpkin Pikelets (
here
) with yoghurt and toppings Slow-Cooked Barbecue Pork (
here
), with Cauliflower Cream (
here
), and 2 serves greens NOTE: At the end of this fortnight you will have extra portions of chicken stock, Grounding Roots Winter Soup and Thai Red Curry ‘Bolognaise’ sauce, Meatza bases, pulled pork and hamburger patties.

MENU PLAN FOR FOURSOME FAMILIES

This eating plan is geared at families and groups of four (perhaps share houses). I’ve planned it so that some of the batch recipes can be done on a Sunday with the kids
or housemates or . . . your dog, so that they can then eat them in lunchboxes the following week.

For lunch, add in the items from A Week of Lunchbox Ideas (see
here
).

Some Other Good Things to Know:

▶
Make sure you double the smoothie and whip recipes to make 4.

▶
There are also five slow-cooker recipes. You can prepare the night before/that morning and let it cook while
you’re at work/school.

▶
For some low-fructose sugar options, check out iquitsugar.com.

▶
The weekend prior: you might like to . . .

☐
Make a batch of Deceptively Sweet Chilli Sauce. It can then be used on the ‘One-Pot Wonder’
Sweet Chilli Jam and Cashew Fish, Cauliflower ‘Fried Rice’ and Baked Satay Chicken Pops.

▶
On Sunday: you might like to spend the day making a bunch of fun things for the following week’s
lunchbox:

☐
Make double quantity of the Paleo Inside-Out Bread, slice and freeze in batches of two in zip-lock bags.
The LCMs can also be used in lunchboxes.

☐
Make a batch of Raw Breakfast Balls.

LET’S TRY THIS

OUR DIETITIAN SAYS:

‘This plan exceeds the recommended dietary requirements for protein, vitamin A, riboflavin, niacin, vitamin C, phosphorus, zinc and omega-3 fatty acids providing families
with an abundance of immune and brain boosting nutrients. These counts were calculated using the lunchbox suggestions from page 166–7.’

FAT: 47% PROTEIN: 25% CALORIES: 1300

WEEK ONE

Up ’n’ Go Breakfast Whip (
here
)

‘One-Pot Wonder’ Sweet Chilli Jam and Cashew Fish (
here
)

Low-fructose cereal with Green Glowin’ Skin Smoothie (
here
)

Make enough for 2 days’ worth

Lemon and Cinnamon Lamb Shanks with Gremolata (
here
), with Cauliflower Cream (
here
), and 2 serves greens

Low-fructose cereal with Green Glowin’ Skin Smoothie (
here
)

Cauliflower ‘Fried Rice’ (
here
)

Up ’n’ Go Breakfast Whip (
here
)

Make enough for 2 days’ worth

KFC (
here
)

Double the recipe and serve drumsticks in lunchboxes tomorrow.

Snickery Pumpkin Mud Smoothie (
here
)

Lamb Shank One-Pot Pasta (
here
), with 2 sides of greens or salad

Strawberry and Avocado Toastie (
here
)

Fennel Tarte Tatin (
here
)

Slow-Cooked Pork Belly Baked Beans (
here
) PLUS Mango Weis-ish Bar for dessert (
here
)

You might like to double the recipe and freeze half to eat next week.

LCM Bars (
here
) with Green Glowin’ Skin Smoothie (
here
)

Make double the amount and pour into drink bricks and freeze for lunchboxes during the week.

Paleo Inside-Out Bread (
here
)

Crispy Roast Chook with Sweet Potato Casserole (
here
) plus 2 serves greens

Remember to make stock after dinner!

2 Raw Breakfast Balls (
here
) with 1 sliced kiwifruit or ½ cup (75 g) berries

Baked Satay Chicken Pops (
here
) plus 2 to 3 serves greens

You can serve with some Deceptively Sweet Chilli Sauce and a bunch of veggie sticks to add to the ‘lollipop’ vibe.

2 Raw Breakfast Balls (
here
) with 1 sliced kiwifruit or ½ cup (75 g) berries

Slow-Cooked Barbecue Pork (
here
), with Cauliflower Cream (
here
) and 2 serves greens

Low-fructose cereal with Green Glowin’ Skin Smoothie (
here
)

Vietnamese Chicken Curry (
here
) with 1 side greens