SlideShare a Scribd company logo

Meal Plan Guide for Family & Friends

An easy-to-follow guideline to cooking family meals and enjoying meals away from home. You can stay on track with your diet even as you enjoy shared meals with your friends and family or while on the go. Go to reverse.health/tour to take the quiz on how to lose menopause pounds.

1 of 47
Download to read offline
m e a l s
for Family & Friends
ReverseHealth
An easy-to-follow guideline to cooking family
meals and enjoying meals away from home
Let’s Do It!
2
table of
contents
3
introduction
6
simple solution
8
Calculator (Family Members)
23
Snack recipes
4
Feeding Friends and Family
10
Snack packs
Plan A 11
Plan B 13
Plan C 15
Plan D 17
Plan E 19
Plan F 21
9
How to guide (Family Members)
27
Calculator (Additions For Friends)
47
Contact us
28
How to guide (Additions For Friends)
29
Meal plans & Recipes
3
reverse
introduction
Reverse Health was founded in an effort to support middle aged women across
the globe regain their health, vitality and confidence. We initially
underestimated the impact these women have on society and the people
around them.
Our approach is very much inclusive, rather than the exclusive approach often
adopted by our competitors. Inclusive in the way we encourage you to eat a wide
variety of foods from all macronutrients, including carbohydrates. But also
inclusive in the fact that your whole family can share the same health benefits.
You are at the epicenter of everything and you also have the ability and influence
to impact and improve the health of your friends and family. We developed this
short guide to show you how you can support those around you using the
Reverse Health app.
health vitality confidence
4
As a middle aged woman, feeding your family can be stressful and time
consuming. Planning and preparing meals that meet the nutrient needs of family
members with vastly different requirements, while maintaining a budget and
minimizing waste is the kind of conundrum you would expect in your school
math exam.
Consuming nutrient dense foods and
snacks is important at all ages. But
nutrient needs vary through the age
stages and energy requirements are
primarily determined by age and
body size.
feeding
Friends &

family
AGE
SIZE
5
Energy, protein, iron, calcium, vitamin D and polyunsaturated
fats are all incredibly important for a growing child to support
the crucial growth and development processes.
Teenage children have incredibly high energy expenditures to support growth
and development, but also the demands of school, play and other activities.
Therefore meal composition and serving sizes should vary to reflect these
differing needs.
Although that in itself can be incredibly daunting, how much should my child be
eating and how often are some of the most common questions we are asked as
nutrition professionals.
At ReverseHealth, as parents and spouses ourselves we live
these stresses everyday ourselves and thankfully developed a
simple solution that we can share with you in this document.
6
simple
solution
The Reverse Health meal plan is built on nutrient dense recipes, packed with
protein, fibre, bursting with vitamins and minerals. Thankfully this is the basis of
any healthy diet, so this meal plan can be implemented by your entire family.
However, the energy and macronutrient requirements of other family members
will likely be very different. The Reverse Health meal plan has been set up in such
a way to allow you to lose weight and regain your health. But this negative energy
balance is likely not suitable for other family members.
To make up the additional calories that your family members may require we
have developed a super simple snack pack. This will allow your family to eat
exactly the same meals as you, while also meeting their unique nutrition needs
by consuming the snacks outlined in this document.
Similarly we have provided a template for meal ‘additions’ that can be
supplemented during a dinner party with friends, allowing you to stay on track and
show off your incredible cooking skills and the amazing Reverse Health recipes,
while also nourishing them sufficiently and leaving them impressed and satisfied.
protein
Fibre
vitamins
minerals

Recommended

21 Day Smoothie Weight Loss Plan.pdf
21 Day Smoothie Weight Loss Plan.pdf21 Day Smoothie Weight Loss Plan.pdf
21 Day Smoothie Weight Loss Plan.pdfTomJubb1
 
Enhance Magazine March 2015 Digital Copy
Enhance Magazine March 2015 Digital CopyEnhance Magazine March 2015 Digital Copy
Enhance Magazine March 2015 Digital CopyCaitlin Hess
 
Keto christmas recipes by dr. w. ness (z lib.org)
Keto christmas recipes by dr. w. ness (z lib.org)Keto christmas recipes by dr. w. ness (z lib.org)
Keto christmas recipes by dr. w. ness (z lib.org)Theotis Davis
 
Habits for Massive Impact
Habits for Massive ImpactHabits for Massive Impact
Habits for Massive ImpactPaigeWilcox5
 
March 2014 uhc wellness newsletter1
March 2014 uhc wellness newsletter1March 2014 uhc wellness newsletter1
March 2014 uhc wellness newsletter1Brafton
 

More Related Content

Similar to Meal Plan Guide for Family & Friends

7 Day Diet Plan for Weight Loss
7 Day Diet Plan for Weight Loss7 Day Diet Plan for Weight Loss
7 Day Diet Plan for Weight Losslethalempathy2415
 
Students presentation
Students presentationStudents presentation
Students presentationmahaadinat
 
The Importance of Snacking
The Importance of SnackingThe Importance of Snacking
The Importance of SnackingHayley Beckett
 
Can you lose weight by drinking 2 smoothies a day_.pdf
Can you lose weight by drinking 2 smoothies a day_.pdfCan you lose weight by drinking 2 smoothies a day_.pdf
Can you lose weight by drinking 2 smoothies a day_.pdfrazaq olaniyi sunmonu
 
Adding Healthy Meals to Your Diet
Adding Healthy Meals to Your Diet Adding Healthy Meals to Your Diet
Adding Healthy Meals to Your Diet Metabo Pure
 
Healthy diet for the whole family.pdf
Healthy diet for the whole family.pdfHealthy diet for the whole family.pdf
Healthy diet for the whole family.pdfAzam Sharif
 
S5O1FoodGuidePyramid.ppt
S5O1FoodGuidePyramid.pptS5O1FoodGuidePyramid.ppt
S5O1FoodGuidePyramid.pptvermgunjan
 
Vegan bodybuilding cookbook 100 high protein recipes to eat healthy, lose wei...
Vegan bodybuilding cookbook 100 high protein recipes to eat healthy, lose wei...Vegan bodybuilding cookbook 100 high protein recipes to eat healthy, lose wei...
Vegan bodybuilding cookbook 100 high protein recipes to eat healthy, lose wei...Adam Mb
 
2 week diet and exercise program
2 week diet and exercise program2 week diet and exercise program
2 week diet and exercise programabdiasiisqulumbe
 
What healthy breakfast can i eat to lose weight
What healthy breakfast can i eat to lose weightWhat healthy breakfast can i eat to lose weight
What healthy breakfast can i eat to lose weightDiechen
 
Healthy Food Choices
Healthy Food ChoicesHealthy Food Choices
Healthy Food Choicesmjsutton86
 
March 2014 uhc wellness newsletter3
March 2014 uhc wellness newsletter3March 2014 uhc wellness newsletter3
March 2014 uhc wellness newsletter3Brafton
 
nutrition-for-kids
 nutrition-for-kids nutrition-for-kids
nutrition-for-kidspaulalliber
 
Nutrition for-kids
Nutrition for-kidsNutrition for-kids
Nutrition for-kidsmucamaba
 
7 days diet plan in weight loss.ppt
7 days diet plan in weight loss.ppt7 days diet plan in weight loss.ppt
7 days diet plan in weight loss.pptTariqDogar3
 
Reverse Health 28day Meal Plan for Menopause
Reverse Health 28day Meal Plan for MenopauseReverse Health 28day Meal Plan for Menopause
Reverse Health 28day Meal Plan for MenopauseReverse Health
 

Similar to Meal Plan Guide for Family & Friends (20)

7 Day Diet Plan for Weight Loss
7 Day Diet Plan for Weight Loss7 Day Diet Plan for Weight Loss
7 Day Diet Plan for Weight Loss
 
Students presentation
Students presentationStudents presentation
Students presentation
 
The Importance of Snacking
The Importance of SnackingThe Importance of Snacking
The Importance of Snacking
 
Can you lose weight by drinking 2 smoothies a day_.pdf
Can you lose weight by drinking 2 smoothies a day_.pdfCan you lose weight by drinking 2 smoothies a day_.pdf
Can you lose weight by drinking 2 smoothies a day_.pdf
 
Adding Healthy Meals to Your Diet
Adding Healthy Meals to Your Diet Adding Healthy Meals to Your Diet
Adding Healthy Meals to Your Diet
 
Healthy diet for the whole family.pdf
Healthy diet for the whole family.pdfHealthy diet for the whole family.pdf
Healthy diet for the whole family.pdf
 
S5O1FoodGuidePyramid.ppt
S5O1FoodGuidePyramid.pptS5O1FoodGuidePyramid.ppt
S5O1FoodGuidePyramid.ppt
 
Vegan bodybuilding cookbook 100 high protein recipes to eat healthy, lose wei...
Vegan bodybuilding cookbook 100 high protein recipes to eat healthy, lose wei...Vegan bodybuilding cookbook 100 high protein recipes to eat healthy, lose wei...
Vegan bodybuilding cookbook 100 high protein recipes to eat healthy, lose wei...
 
2 week diet and exercise program
2 week diet and exercise program2 week diet and exercise program
2 week diet and exercise program
 
What healthy breakfast can i eat to lose weight
What healthy breakfast can i eat to lose weightWhat healthy breakfast can i eat to lose weight
What healthy breakfast can i eat to lose weight
 
Healthy Food Choices
Healthy Food ChoicesHealthy Food Choices
Healthy Food Choices
 
March 2014 uhc wellness newsletter3
March 2014 uhc wellness newsletter3March 2014 uhc wellness newsletter3
March 2014 uhc wellness newsletter3
 
nutrition-for-kids
 nutrition-for-kids nutrition-for-kids
nutrition-for-kids
 
HealthHappyMap_2015
HealthHappyMap_2015HealthHappyMap_2015
HealthHappyMap_2015
 
Nutrition for-kids
Nutrition for-kidsNutrition for-kids
Nutrition for-kids
 
Healthy Eating On A Budget
Healthy Eating On A Budget Healthy Eating On A Budget
Healthy Eating On A Budget
 
Presentation with audio
Presentation with audioPresentation with audio
Presentation with audio
 
Presentation with audio
Presentation with audioPresentation with audio
Presentation with audio
 
7 days diet plan in weight loss.ppt
7 days diet plan in weight loss.ppt7 days diet plan in weight loss.ppt
7 days diet plan in weight loss.ppt
 
Reverse Health 28day Meal Plan for Menopause
Reverse Health 28day Meal Plan for MenopauseReverse Health 28day Meal Plan for Menopause
Reverse Health 28day Meal Plan for Menopause
 

Recently uploaded

斯旺西大学毕业证制作流程Swansea毕业证文凭英国学历学位认证
斯旺西大学毕业证制作流程Swansea毕业证文凭英国学历学位认证斯旺西大学毕业证制作流程Swansea毕业证文凭英国学历学位认证
斯旺西大学毕业证制作流程Swansea毕业证文凭英国学历学位认证l2ngjfo
 
WEEK 4 STORE AND RECONSTITUTE STOCKS,SAUCES AND SOUPS (4).pptx
WEEK 4 STORE AND RECONSTITUTE STOCKS,SAUCES AND SOUPS (4).pptxWEEK 4 STORE AND RECONSTITUTE STOCKS,SAUCES AND SOUPS (4).pptx
WEEK 4 STORE AND RECONSTITUTE STOCKS,SAUCES AND SOUPS (4).pptxjanicemonchiguing34
 
Pecan Creek Winery 2023 in Pictures Presentations
Pecan Creek Winery 2023 in Pictures PresentationsPecan Creek Winery 2023 in Pictures Presentations
Pecan Creek Winery 2023 in Pictures Presentationslancepinn45
 
lec 1 endonmkkkldkdlswfjfjkdkekdmdmdmdmm
lec 1 endonmkkkldkdlswfjfjkdkekdmdmdmdmmlec 1 endonmkkkldkdlswfjfjkdkekdmdmdmdmm
lec 1 endonmkkkldkdlswfjfjkdkekdmdmdmdmmRawalRafiqLeghari
 
PDFsam_merge.pdfthe grand aplalalalalala
PDFsam_merge.pdfthe grand aplalalalalalaPDFsam_merge.pdfthe grand aplalalalalala
PDFsam_merge.pdfthe grand aplalalalalalayaredabera7
 
Mango: The king of Fruits and It's Micronutrients
Mango: The king of Fruits and It's MicronutrientsMango: The king of Fruits and It's Micronutrients
Mango: The king of Fruits and It's MicronutrientsShahjahan Kabir
 
TOP 2024 EASTER IDEAS. BAKE, DECORATE, CREATE MEMORIES.
TOP 2024 EASTER IDEAS.  BAKE, DECORATE, CREATE MEMORIES.TOP 2024 EASTER IDEAS.  BAKE, DECORATE, CREATE MEMORIES.
TOP 2024 EASTER IDEAS. BAKE, DECORATE, CREATE MEMORIES.nadiakozma
 
We have quality products here at 2day Mega Store.pdf
We have quality products here at 2day Mega Store.pdfWe have quality products here at 2day Mega Store.pdf
We have quality products here at 2day Mega Store.pdflinks2daymegastore
 
Pecan Creek Winery 2023 in Pictures Presentation
Pecan Creek Winery 2023 in Pictures PresentationPecan Creek Winery 2023 in Pictures Presentation
Pecan Creek Winery 2023 in Pictures Presentationlancepinn45
 

Recently uploaded (11)

斯旺西大学毕业证制作流程Swansea毕业证文凭英国学历学位认证
斯旺西大学毕业证制作流程Swansea毕业证文凭英国学历学位认证斯旺西大学毕业证制作流程Swansea毕业证文凭英国学历学位认证
斯旺西大学毕业证制作流程Swansea毕业证文凭英国学历学位认证
 
WEEK 4 STORE AND RECONSTITUTE STOCKS,SAUCES AND SOUPS (4).pptx
WEEK 4 STORE AND RECONSTITUTE STOCKS,SAUCES AND SOUPS (4).pptxWEEK 4 STORE AND RECONSTITUTE STOCKS,SAUCES AND SOUPS (4).pptx
WEEK 4 STORE AND RECONSTITUTE STOCKS,SAUCES AND SOUPS (4).pptx
 
Pecan Creek Winery 2023 in Pictures Presentations
Pecan Creek Winery 2023 in Pictures PresentationsPecan Creek Winery 2023 in Pictures Presentations
Pecan Creek Winery 2023 in Pictures Presentations
 
Mam Mam Uc Uc Volume 2 Vietnam Menu A5 web.pdf
Mam Mam Uc Uc Volume 2 Vietnam Menu A5 web.pdfMam Mam Uc Uc Volume 2 Vietnam Menu A5 web.pdf
Mam Mam Uc Uc Volume 2 Vietnam Menu A5 web.pdf
 
lec 1 endonmkkkldkdlswfjfjkdkekdmdmdmdmm
lec 1 endonmkkkldkdlswfjfjkdkekdmdmdmdmmlec 1 endonmkkkldkdlswfjfjkdkekdmdmdmdmm
lec 1 endonmkkkldkdlswfjfjkdkekdmdmdmdmm
 
PDFsam_merge.pdfthe grand aplalalalalala
PDFsam_merge.pdfthe grand aplalalalalalaPDFsam_merge.pdfthe grand aplalalalalala
PDFsam_merge.pdfthe grand aplalalalalala
 
Spirited Indulgence Menu at Makara Da Nang A5 web.pdf
Spirited Indulgence Menu at Makara Da Nang A5 web.pdfSpirited Indulgence Menu at Makara Da Nang A5 web.pdf
Spirited Indulgence Menu at Makara Da Nang A5 web.pdf
 
Mango: The king of Fruits and It's Micronutrients
Mango: The king of Fruits and It's MicronutrientsMango: The king of Fruits and It's Micronutrients
Mango: The king of Fruits and It's Micronutrients
 
TOP 2024 EASTER IDEAS. BAKE, DECORATE, CREATE MEMORIES.
TOP 2024 EASTER IDEAS.  BAKE, DECORATE, CREATE MEMORIES.TOP 2024 EASTER IDEAS.  BAKE, DECORATE, CREATE MEMORIES.
TOP 2024 EASTER IDEAS. BAKE, DECORATE, CREATE MEMORIES.
 
We have quality products here at 2day Mega Store.pdf
We have quality products here at 2day Mega Store.pdfWe have quality products here at 2day Mega Store.pdf
We have quality products here at 2day Mega Store.pdf
 
Pecan Creek Winery 2023 in Pictures Presentation
Pecan Creek Winery 2023 in Pictures PresentationPecan Creek Winery 2023 in Pictures Presentation
Pecan Creek Winery 2023 in Pictures Presentation
 

Meal Plan Guide for Family & Friends

  • 1. m e a l s for Family & Friends ReverseHealth An easy-to-follow guideline to cooking family meals and enjoying meals away from home Let’s Do It!
  • 2. 2 table of contents 3 introduction 6 simple solution 8 Calculator (Family Members) 23 Snack recipes 4 Feeding Friends and Family 10 Snack packs Plan A 11 Plan B 13 Plan C 15 Plan D 17 Plan E 19 Plan F 21 9 How to guide (Family Members) 27 Calculator (Additions For Friends) 47 Contact us 28 How to guide (Additions For Friends) 29 Meal plans & Recipes
  • 3. 3 reverse introduction Reverse Health was founded in an effort to support middle aged women across the globe regain their health, vitality and confidence. We initially underestimated the impact these women have on society and the people around them. Our approach is very much inclusive, rather than the exclusive approach often adopted by our competitors. Inclusive in the way we encourage you to eat a wide variety of foods from all macronutrients, including carbohydrates. But also inclusive in the fact that your whole family can share the same health benefits. You are at the epicenter of everything and you also have the ability and influence to impact and improve the health of your friends and family. We developed this short guide to show you how you can support those around you using the Reverse Health app. health vitality confidence
  • 4. 4 As a middle aged woman, feeding your family can be stressful and time consuming. Planning and preparing meals that meet the nutrient needs of family members with vastly different requirements, while maintaining a budget and minimizing waste is the kind of conundrum you would expect in your school math exam. Consuming nutrient dense foods and snacks is important at all ages. But nutrient needs vary through the age stages and energy requirements are primarily determined by age and body size. feeding Friends & family AGE SIZE
  • 5. 5 Energy, protein, iron, calcium, vitamin D and polyunsaturated fats are all incredibly important for a growing child to support the crucial growth and development processes. Teenage children have incredibly high energy expenditures to support growth and development, but also the demands of school, play and other activities. Therefore meal composition and serving sizes should vary to reflect these differing needs. Although that in itself can be incredibly daunting, how much should my child be eating and how often are some of the most common questions we are asked as nutrition professionals. At ReverseHealth, as parents and spouses ourselves we live these stresses everyday ourselves and thankfully developed a simple solution that we can share with you in this document.
  • 6. 6 simple solution The Reverse Health meal plan is built on nutrient dense recipes, packed with protein, fibre, bursting with vitamins and minerals. Thankfully this is the basis of any healthy diet, so this meal plan can be implemented by your entire family. However, the energy and macronutrient requirements of other family members will likely be very different. The Reverse Health meal plan has been set up in such a way to allow you to lose weight and regain your health. But this negative energy balance is likely not suitable for other family members. To make up the additional calories that your family members may require we have developed a super simple snack pack. This will allow your family to eat exactly the same meals as you, while also meeting their unique nutrition needs by consuming the snacks outlined in this document. Similarly we have provided a template for meal ‘additions’ that can be supplemented during a dinner party with friends, allowing you to stay on track and show off your incredible cooking skills and the amazing Reverse Health recipes, while also nourishing them sufficiently and leaving them impressed and satisfied. protein Fibre vitamins minerals
  • 7. 7 These snacks have been periodised to provide vitamins and minerals to optimize health in the morning, energy in the afternoon and pre-sleep protein to support essential growth and repair processes. Vitamins & Minerals Sleep Protein Energy 3 3 = The snack pack plan has been designed in such a way that the additional energy and nutrients are provided in small, regular snacks mid-morning, mid-afternoon and in the evening. This simple solution removes confusion, complexity and food waste. Simply buy more of the same ingredients and prepare more servings of the same recipe at main meals and then add the simple snack packs on top in the morning, afternoon and evening for a healthy, happy family. The simple snacks within the pack are all the same, but vary in serving size, so you do not need to buy multiple ingredients if you have multiple family members to feed, you just need more of the same ingredients.
  • 8. 8 Use the table to calculate which snack pack your family members will need to add. ** Varies depending upon activity levels. Begin with the plan outlined in the table, but assess energy levels and body weight every few weeks and amend accordingly. Increasing energy (moving up) if losing weight or reducing energy (moving down) if gaining weight. Requirement (kcal) 2000 2200 2200 2400 2400 2600 2600 2800 2800 2800 2800 2800 2800 2800 2600 B C C D D E E F F F F F F F E** 1600 1800 1800 2000 2000 2200 2200 2200 2200 2200 2000 2000 2000 2000 2000 A A B B C C C C C B B B B B** - <12 13 14 15 16 17 18 19 20 21 22 23 24 25 >26 Plan Plan Requirement (kcal) age Male feMale Family members calculator
  • 9. 9 how to guide Breakfast Morning Snack Lunch Afternoon Snack Evening Meal Evening Snack - RH Meal Plan RH Meal Plan RH Meal Plan Whey Protein* Snack Plan RH Meal Plan Snack Plan RH Meal Plan Snack Plan 10:30 - 11:30 12:30 - 14:00 15:00 - 16:00 18:00 - 19:30 20:00 - 21:30 RH Meal Plan RH Meal Plan 07:00 - 09:00 meal you family time Follow these simple steps to begin implementing the RH method with your entire family.
  • 10. 10 Family weight Loss This snack plan has been formulated in such a way that allows your family members to meet energy and nutrient needs daily, otherwise known as energy balance. Maintaining energy balance allows you to maintain weight. However, if your family member wishes to lose weight they would need to create a negative energy balance. This can be done by selecting a lower calorie snack plan. Example: snack plan alteration for husband who wants to lose weight. E C Maintain Weight Lose Weight Snack plan Snack Packs
  • 11. 11 P l a n A morning afternoon evening 1 2 3 Slightly Salted Rice Cake Peanut Butter 2 rice cake 1 tbsp. 1 cup Semi Skimmed Milk Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Honey Cashew Nuts Apple 22 g 1 medium Cashew Nuts Orange 22 g 1 medium Almonds Apple 24 g 1 medium Kelloggs Nutrigrain Bar Semi Skimmed Milk 1 bar 1 cup Semi Skimmed Milk Low Fat Greek Yogurt 1 cup 1 tbsp. 1 fruit Banana Frozen Berries ½ cup Smoothie Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Almond Butter Honey 1 tbsp. Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Almond Butter Chia Seeds 1 tbsp. 1 tbsp. Honey Serving Size Snack Serving Size Snack Serving Size Snack Option Snack Packs
  • 12. 12 Almonds Orange 22 g 1 medium Cashew Nuts Apple 22 g 1 medium Cashew Nuts Orange 22 g 1 medium Cashew Nuts Orange 22 g 1 medium Slightly Salted Rice Cake Almond Butter 3 rice cake 1 tbsp. 1 cup Semi Skimmed Milk Dark Chocolate Popcorn Bar Semi Skimmed Milk Page 23 1 cup Dark Chocolate Popcorn Bar Page 23 Semi Skimmed Milk 1 cup Terry Chocolate Orange Balls Page 25 x2 balls 1 cup Semi Skimmed Milk Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Honey Low Fat Greek Yogurt Strawberries 4 tbsp. 1 handful 1 tbsp. Chia Seeds Honey 1 tbsp. Low Fat Greek Yogurt Raspberries 4 tbsp. 2 handful 1 tbsp. Honey Kiwi & Mango Yogurt Page 26 morning afternoon evening 4 5 6 7 Serving Size Snack Serving Size Snack Serving Size Snack Option
  • 13. 13 Plan b morning afternoon evening 1 2 3 Slightly Salted Rice Cake Peanut Butter 3 rice cake 1.5 tbsp. 1 cup Semi Skimmed Milk Low Fat Greek Yogurt Kiwi 4 tbsp. 1 fruit 1 handful Blueberries 1 tbsp. Honey Cashew Nuts Apple 36 g 1 medium Cashew Nuts Orange 36 g 1 medium Almonds Sliced Apple 24 g 1 medium Peanut Butter 1 tbsp. Kelloggs Nutrigrain Bar Semi Skimmed Milk 2 bars 1 cup Semi Skimmed Milk Low Fat Greek Yogurt 1 cup 1 tbsp. 1 tbsp. 1 fruit Banana Frozen Berries Oats ½ cup Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Almond Butter Honey 1 tbsp. Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Almond Butter 2 squares 85% Dark Chocolate Chis Seeds 1 tbsp. 1 tbsp. Honey Serving Size Snack Serving Size Snack Serving Size Snack Option Snack Packs Smoothie
  • 14. 14 Almonds Orange 30 g 1 medium Cashew Nuts Apple 36 g 1 medium Cashew Nuts Orange 36 g 1 medium Cashew Nuts Orange 36 g 1 medium Slightly Salted Rice Cake Almond Butter 3 rice cake 1 tbsp. 1 cup Semi Skimmed Milk Dark Chocolate Popcorn Bar Page 23 Semi Skimmed Milk 1 cup Dark Chocolate Popcorn Bar Page 23 Semi Skimmed Milk 1 cup Terry Chocolate Orange Balls Page 25 x2 balls 1 cup Semi Skimmed Milk Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Honey Flaxseed 1 tbsp. 1 tbsp. Granola Low Fat Greek Yogurt Strawberries 4 tbsp. 1 handful 1 tbsp. Chia Seeds 10 nuts Almonds Honey 1 tbsp. Low Fat Greek Yogurt Raspberries 5 tbsp. 2 handful 1 tbsp. Honey 5 nuts Brazil Nuts Kiwi & Mango Yogurt Page 26 Walnuts 6 whole morning afternoon evening 4 5 6 7 Serving Size Snack Serving Size Snack Serving Size Snack Option
  • 15. 15 Plan c morning afternoon evening 1 2 3 Slightly Salted Rice Cake Peanut Butter 3 rice cake 2 tbsp. 1 cup Semi Skimmed Milk Low Fat Greek Yogurt Kiwi 5 tbsp. 1 fruit 2 handful Blueberries 1 tbsp. Honey Cashew Nuts Apple 36 g 1 medium Grenade Protein Bar 1 bar Cashew Nuts Orange 36 g 1 medium Almonds Sliced Apple 30 g 1 medium Peanut Butter 1 tbsp. Kelloggs Nutrigrain Bar Semi Skimmed Milk 2 bars 1 cup Semi Skimmed Milk Low Fat Greek Yogurt 1 cup 4 tbsp. 2 tbsp. 1 fruit Banana Frozen Berries Oats ½ cup 2 tbsp. Honey Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Almond Butter Honey 1 tbsp. Pistachio Nuts 15 g Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Almond Butter 2 squares 85% Dark Chocolate Chis Seeds 1 tbsp. 1 tbsp. Honey Serving Size Snack Serving Size Snack Serving Size Snack Option Snack Packs Smoothie
  • 16. 16 Almonds Orange 30 g 1 medium Cashew Nuts Sliced Apple 36 g 1 medium Houmous 1 tbsp. Cashew Nuts Orange 36 g 1 medium Cashew Nuts Orange 36 g 1 medium Rice Krispie Square 1 bar Slightly Salted Rice Cake Almond Butter 3 rice cake 1 tbsp. 1 fruit Sliced Banana 1 cup Semi Skimmed Milk Dark Chocolate Popcorn Bar Page 23 Semi Skimmed Milk 1 cup Banana 1 fruit Dark Chocolate Popcorn Bar Page 23 Semi Skimmed Milk 1 cup x3 bars Terry Chocolate Orange Balls Page 25 x2 balls 1 cup Semi Skimmed Milk Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Honey Flaxseed 1 tbsp. 1 tbsp. Granola Low Fat Greek Yogurt Strawberries 4 tbsp. 1 handful 1 tbsp. Chia Seeds 10 nuts Almonds Honey 1 tbsp. Low Fat Greek Yogurt Raspberries 5 tbsp. 2 handful 1 tbsp. Honey 5 nuts Brazil Nuts Kiwi & Mango Yogurt Page 26 Walnuts 6 whole morning afternoon evening 4 5 6 7 Serving Size Snack Serving Size Snack Serving Size Snack Option
  • 17. 17 Plan d morning afternoon evening 1 2 3 Slightly Salted Rice Cake Peanut Butter 4 rice cake 2 tbsp. 1 cup Semi Skimmed Milk Low Fat Greek Yogurt Kiwi 5 tbsp. 1 fruit 2 handful Blueberries 1 tbsp. Honey 2 tbsp. Pumpkin Seeds Cashew Nuts Apple 36 g 1 medium Grenade Protein Bar 1 bar Cashew Nuts Orange 36 g 1 medium Nature Valley Bar 1 bar Almonds Sliced Apple 30 g 1 medium Peanut Butter 2 tbsp. Kelloggs Nutrigrain Bar Semi Skimmed Milk 2 bars 1 cup Semi Skimmed Milk Low Fat Greek Yogurt 1 cup 4 tbsp. 2 tbsp. 1 fruit Banana Frozen Berries Oats ½ cup 2 tbsp. Honey Smoothie Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Almond Butter Honey 1 tbsp. Pistachio Nuts 30 g Low Fat Greek Yogurt Mango 4 tbsp. 1 cup 1 tbsp. Almond Butter 2 squares 85% Dark Chocolate Chis Seeds 1 tbsp. 1 tbsp. Honey Serving Size Snack Serving Size Snack Serving Size Snack Option Snack Packs
  • 18. 18 Almonds Orange 30 g 1 medium Trek Flapjack 1 bar Cashew Nuts Sliced Apple 36 g 1 medium Houmous 1 tbsp. Oat Crackers 3 crackers Cashew Nuts Orange 36 g 1 medium Cashew Nuts Orange 36 g 1 medium Rice Krispie Square 1 bar Slightly Salted Rice Cake Almond Butter 3 rice cake 1 tbsp. 1 fruit Sliced Banana 1 cup Semi Skimmed Milk Dark Chocolate Popcorn Bar Page 23 Semi Skimmed Milk 1 cup Banana 1 fruit Dark Chocolate Popcorn Bar Page 23 Semi Skimmed Milk 1 cup Banana 1 fruit x3 bars Terry Chocolate Orange Balls Page 25 x2 balls 1 cup Semi Skimmed Milk 1 fruit Pear Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Honey Flaxseed 1 tbsp. 1 tbsp. Granola Low Fat Greek Yogurt Strawberries 4 tbsp. 1 handful 1 tbsp. Chia Seeds 10 nuts Almonds Honey 1 tbsp. Low Fat Greek Yogurt Raspberries 5 tbsp. 2 handful 1 tbsp. Honey 6 nuts Brazil Nuts Kiwi & Mango Yogurt Page 26 Walnuts 6 whole morning afternoon evening 4 5 6 7 Serving Size Snack Serving Size Snack Serving Size Snack Option
  • 19. 19 Plan e morning afternoon evening 1 2 3 Slightly Salted Rice Cake Peanut Butter 4 rice cake 2 tbsp. 1 fruit Sliced Banana 1 cup Semi Skimmed Milk Low Fat Greek Yogurt Kiwi Raisins 5 tbsp. 1 fruit 2 handful Blueberries 1 tbsp. 1 small box Honey 2 tbsp. Pumpkin Seeds Cashew Nuts Apple 36 g 1 medium Grenade Protein Bar 1 bar Cashew Nuts Orange 36 g 1 medium Nature Valley Bar 1 bar Almonds Sliced Apple 30 g 1 medium Peanut Butter 2 tbsp. Alpen Cereal Bar 1 bar Kelloggs Nutrigrain Bar Apple 2 bars 1 fruit Semi Skimmed Milk 1 cup Semi Skimmed Milk Low Fat Greek Yogurt 1 cup 4 tbsp. 2 tbsp. 1 fruit Banana Frozen Berries Oats ½ cup 2 tbsp. Honey Smoothie Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Almond Butter Honey 1 tbsp. Pistachio Nuts 30 g Low Fat Greek Yogurt Mango 4 tbsp. 1 cup 1 tbsp. Almond Butter 2 squares 85% Dark Chocolate Chis Seeds 1 tbsp. 1 tbsp. Honey Serving Size Snack Serving Size Snack Serving Size Snack Option Snack Packs
  • 20. 20 Almonds Orange 30 g 1 medium Trek Flapjack 1 bar Cashew Nuts Sliced Apple 36 g 1 medium Houmous 1 tbsp. Oat Crackers 4 crackers Cashew Nuts Orange Terry Chocolate Orange Balls Page 34 x2 balls 36 g 1 medium Cashew Nuts Orange 36 g 1 medium Rice Krispie Square 1 bar Slightly Salted Rice Cake Almond Butter 4 rice cake 2 tbsp. 1 fruit Sliced Banana 1 cup Semi Skimmed Milk Dark Chocolate Popcorn Bar Page 23 Semi Skimmed Milk 1 cup Banana 1 fruit Dark Chocolate Popcorn Bar Page 23 Semi Skimmed Milk 1 cup Banana 1 fruit x3 bars Terry Chocolate Orange Balls Page 25 x3 balls 1 cup Semi Skimmed Milk 1 fruit Pear Low Fat Greek Yogurt Blueberries 4 tbsp. 2 handful 1 tbsp. Honey Flaxseed 1 tbsp. 10 nuts 1 tbsp. Granola Cashew Nuts Low Fat Greek Yogurt Strawberries 4 tbsp. 1 handful 1 tbsp. Chia Seeds 10 nuts 1 fruit Kiwi Almonds Honey 1 tbsp. Low Fat Greek Yogurt Raspberries 5 tbsp. 2 handful 1 tbsp. Honey 8 nuts Brazil Nuts Kiwi & Mango Yogurt Page 26 Walnuts 9 whole morning afternoon evening 4 5 6 7 Serving Size Snack Serving Size Snack Serving Size Snack Option
  • 21. 21 P l a n f morning afternoon evening 1 2 3 Slightly Salted Rice Cake Peanut Butter 4 rice cake 2 tbsp. 1 fruit Sliced Banana 1 cup Semi Skimmed Milk Low Fat Greek Yogurt Kiwi Raisins 5 tbsp. 2 fruit 2 handful Blueberries 1 tbsp. 1 small box Honey 2 tbsp. Pumpkin Seeds Cashew Nuts Apple 36 g 1 medium Grenade Protein Bar 1 bar Cashew Nuts Orange 36 g 1 medium Nature Valley Bar 1 bar Almonds Sliced Apple 30 g 1 medium Peanut Butter 2 tbsp. Alpen Cereal Bar 1 bar Kelloggs Nutrigrain Bar Sliced Apple 2 bars 1 fruit Peanut Butter 1 tbsp. Semi Skimmed Milk 1 cup Semi Skimmed Milk Low Fat Greek Yogurt 1 cup 4 tbsp. 2 tbsp. 1 fruit Banana Frozen Berries Oats ½ cup 2 tbsp. Honey Smoothie Low Fat Greek Yogurt Blueberries 4 tbsp. 1 handful 1 tbsp. Almond Butter Honey 1 tbsp. 85% Dark Chocolate Pistachio Nuts 2 squares 30 g Low Fat Greek Yogurt Mango 4 tbsp. 30 g 1 cup 1 tbsp. Almond Butter 2 squares 85% Dark Chocolate Chis Seeds Cashew Nuts 1 tbsp. 1 tbsp. Honey Serving Size Snack Serving Size Snack Serving Size Snack Option Snack Packs
  • 22. 22 Almonds Orange 36 g 1 medium Trek Flapjack 1 bar Cashew Nuts Sliced Apple 36 g 1 medium Houmous 1 tbsp. Oat Crackers 4 crackers Cashew Nuts Orange Terry Chocolate Orange Balls Page 25 x2 balls 44 g 1 medium Cashew Nuts Orange 36 g 1 medium Rice Krispie Square 1 bar Slightly Salted Rice Cake Almond Butter 4 rice cake 2 tbsp. 1 fruit Sliced Banana 1 cup Semi Skimmed Milk Dark Chocolate Popcorn Bar Page 23 Semi Skimmed Milk 1 cup Banana 1 fruit Dark Chocolate Popcorn Bar Page 23 Semi Skimmed Milk 1 cup Banana 1 fruit x3 bars Terry Chocolate Orange Balls Page 25 x3 balls 1 cup Semi Skimmed Milk 1 fruit Pear Low Fat Greek Yogurt Blueberries 4 tbsp. 2 handful 1 tbsp. Honey Flaxseed 1 tbsp. 10 nuts 1 tbsp. Granola Cashew Nuts Low Fat Greek Yogurt Strawberries 4 tbsp. 1 handful 1 tbsp. Chia Seeds 10 nuts 1 fruit Kiwi Almonds Honey 1 tbsp. Low Fat Greek Yogurt Raspberries 5 tbsp. 2 handful 1 tbsp. Honey 8 nuts Brazil Nuts Kiwi & Mango Yogurt Page 26 Walnuts 9 whole Dates 2 dates morning afternoon evening 4 5 6 7 Serving Size Snack Serving Size Snack Serving Size Snack Option
  • 23. recipes Dark Chocolate Popcorn Bar 12 Serves: 15 min Prep: 5 min Cook: Nutrition per serving Calories 281 Carbs 28g Protein 7.3g Fats 15g Instructions If you need to toast your almonds, preheat the oven to 180°C-350°F. Arrange the almonds on a baking tray and roast for 5 minutes. Remove from the oven and roughly chop. 1. Grease (we use coconut oil) and line a 20cm square baking tin with greaseproof paper. 2. Add the popcorn, oats, chopped almonds, raisins and seeds to a large mixing bowl, mix lightly to combine. 3. In a small saucepan, heat the coconut oil, almond butter, vanilla extract and honey over low heat until the coconut oil is melted and the ingredients are well mixed. 4. Ingredients 2 cups (170g) porridge oats 60g (½ cup) popcorn 50g (3 ¼ tbsp.) almond butter 25g (¼ cup) dark chocolate ½ cup raisins (80g) (loosely packed) 50g (½ cup) pumpkin seeds 50g (½ cup) sunflower seeds 1 tsp. (5ml) vanilla extract ½ cup (65g) almonds (whole) 50g (2 ¼ tbsp.) honey 2 tbsp. coconut oil See More 23
  • 24. Instructions Pour the honey mixture over the popcorn mixture and stir gently until the popcorn mixture is evenly coated in the honey mixture and the nuts, seeds and raisins are evenly interspersed. 5. Add the mixture in to the tin and using the back of a spatula (or your hand!) press it down gently so that it fills the tin and is fairly compressed - otherwise the bars will fall apart and we don't want that! 6. Place the tin in a fridge and refrigerate for an hour. 7. Using a fork, drizzle the melted chocolate over the mixture in the tin. Once you have drizzled to your heart's desire, return the pan to the fridge for another 30 minutes. 9. If you would like to add a chocolate drizzle, I mean who wouldn't, melt the dark chocolate. Microwave in a microwave-safe bowl for 30 second intervals, stirring and checking in- between until the chocolate is melted and smooth (usually 2-3min). To melt on the hob, heat a pan of water to a strong simmer and float a bowl containing the chocolate on top of the water until melted (the oicial pan for this is called a bain marie). 8. Remove the tin from the fridge and using the edges of the paper, pull the bar mixture out of the tin. It should be nice and chilled and a solid block, if not, let it cool in the fridge for a bit longer. 10. With a large, sharp knife, cut the block in to 12 bars and enjoy! 11. 24
  • 25. Terry's Chocolate Orange Balls 17 Serves: 10 min Prep: 5 min Cook: Nutrition per serving Calories 120 Carbs 8.9g Protein 2.1g Fats 8.4g Instructions Weigh out the pecans, add them to a food processor and pulse a few times to break them up into a large crumb. 1. Remove the stones from the dates and weigh them then add to the food processor and blitz until just combined (around 10-15 seconds). 2. Now add the rest of the ingredients to the food processor and blitz until the mixture comes together in one large clump like a dough. 4 heaped tablespoons of cacao (not cocoa) powder, 2 heaped tablespoons of cacao nibs, 3 tablespoons of desiccated coconut, the zest of 4 oranges and 1 tablespoon of minced ginger. 3. Remove the mixture from the food processor and place in the freezer for ten minutes to firm up a bit. This step is not totally necessary but it helps with handling and forming the balls. 4. Remove the mixture from the freezer and roll it out into a sausage on a chopping board or protected work surface. Cut and weigh the mixture into roughly 17 40g chunks. 5. Roll each chunk between the palms of your hands until a ball is formed, it should create a glossy outer shell. Now toss the balls in some more desiccated coconut until evenly coated (optional). Store in some tupperware or freezer bag in either the fridge or freezer. 6. Ingredients 400g (1 ½ cup) dates, medjool 4 whole oranges 1 tbsp. fresh ginger 160g (1 ½ cup) pecan nuts 3 tbsp. desiccated coconut 4 tbsp. cacao powder 2 tbsp. cacao nibs 25
  • 26. Kiwi & Mango Greek Yogurt Pot 1 Serves: 5 min Prep: 0 min Cook: Nutrition per serving Calories 226 Carbs 33g Protein 18g Fats 2.5g Ingredients 150g (½ cup) fat Greek yogurt (Fage total 0%) 15g (1 tbsp.) granola (average) ½ cup (83g) pieces of mango 1 whole kiwi 26 Instructions Wash, then carefully cut through the mango either side of the large flat stone. This will give you two slices. Cut each slice in half, then run your knife (flat side parallel to your chopping board) carefully through the mango to remove the skin. Chop the fleshy mango slice into cubes. 1. Wash the kiwi. Cut the kiwi in half, then place each half flat side down. Cut the kiwi into small cubes. Removing the skin from the kiwi is optional. 2. In a bowl, add Greek yogurt, mango, kiwi and top with granola. Tweak granola topping according to your requirements. 3.
  • 27. 27 Use the table to calculate which recipes to add on to your dinner party for your friends ** Varies depending upon activity levels. Begin with the plan outlined in the table, but assess energy levels and body weight every few weeks and amend accordingly. Increasing energy (moving up) if losing weight or reducing energy (moving down) if gaining weight. Consistency is one of the pillars of performance within the Reverse Health methodology. We realize that to be consistent you also need a plan that allows for socialising and enjoying meals with both family and friends. So you can stay on track with your plan, while everyone can benefit from and enjoy the incredible recipes within our app. Requirement (kcal) 2000 2200 2200 2400 2400 2600 2600 2800 2800 2800 2800 2800 2800 2800 2600 2 3 3 4 4 5 5 6 6 6 6 6 6 6 5** 1600 1800 1800 2000 2000 2200 2200 2200 2200 2200 2000 2000 2000 2000 2000 1 1 2 2 3 3 3 3 3 2 2 2 2 2** - <12 13 14 15 16 17 18 19 20 21 22 23 24 25 >26 Plan Plan Requirement (kcal) age Male feMale additions for friends calculator
  • 28. 28 how to guide Follow these simple steps to begin implementing the RH method with your friends. Add a soup Add a side salad Or add a healthy dessert Example: to meet the nutrient needs and taste preferences of your dinner party guests. Meal Meal + Soup Meal + Soup + Healthy Dessert You Friend 1 Friend 2 meal plan Meal Plans
  • 29. 29 Salad soup Haelthy dessert Plan 1 Cucumber & Pomegranate Salad Page 30 Butternut Squash Soup Page 36 Pomegranate Smoothie Bowl Page 43 2 Greek Zoodle Salad Page 31 Roasted Tomato Soup With Bread Roll Page 37 Coconut Bounty Bites Page 44 3 Detox Quinoa Salad Page 32 Tomato & Lentil Soup Page 38 Mango Protein Mousse Page 45 4 Goats Cheese & Walnut Salad Page 33 Roasted Red Pepper & Tomato Lentil Soup Page 39 Coconut & Acai Smoothie Bowl Page 46 5 Chickpea Couscous Salad Page 34 Moroccan Soup Page 41 Terry Chocolate Orange Balls Page 25 6 Pumpkin & Macadamia Salad Page 35 Tomato & Lentil Soup With Bread Roll Page 42 Dark Chocolate Popcorn Bar Page 23 Meal plans Recipes
  • 30. recipes Cucumber & Pomegranate Salad 5 Serves: 15 min Prep: 0 min Cook: Nutrition per serving Calories 162 Carbs 11g Protein 4g Fats 12g Instructions Begin by peeling the cucumbers and halving them lengthwise. Scoop out the seeds using a spoon and then cut the cucumber into slices. 1. In a large bowl, combine the cucumber with the coriander, pomegranate seeds, olive oil, lime juice, spring onion, salt and pepper. 2. Mix well and serve with Feta crumbled on top. 3. Ingredients 2 large cucumbers A good handful of coriander (chopped) Seeds of 1 pomegranate 3 tbsp. extra-virgin olive oil Juice of 1 lime 1 spring onion (sliced) 1⁄2 tsp. salt A pinch of black pepper 50g (2oz or 1⁄4 cup) Feta cheese 30
  • 31. Greek Zoodle Salad 2 Serves: 10 min Prep: 0 min Cook: Nutrition per serving Calories 267 Carbs 7g Protein 10g Fats 25g Ingredients For the salad: 1 cucumber 250g (1 1⁄2 cup) cherry tomatoes 2 spring onions 100g (4oz or ½ cup) Feta cheese 30g (1⁄4 cup) black olives For the dressing: 1 tsp. dried oregano 1 tbsp. lemon juice 2 tbsp. olive oil 1 large garlic clove (crushed) 31 Instructions Cut the ends of the cucumber and spiralize it into a bowl. Cut the cucumber “noodles” in 2-3 parts, to shorten them. 1. Cut the cherry tomatoes in halves, chop the spring onions, and cut the Feta into cubes. Add everything to the cucumber. 2. In a cup or small bowl, mix the ingredients of the dressing, then drizzle over the salad and mix gently. Divide between two plates and serve. 3. This salad is also a perfect side for grilled meats. 4.
  • 32. Detox Quinoa Salad 3 Serves: 15 min Prep: 0 min Cook: Nutrition per serving Calories 347 Carbs 40g Protein 7g Fats 21g 32 Instructions Chop the broccoli into small bite-sized pieces. Slice the kale and purple cabbage into thin shreds. Peel and grate the carrot. Place all the prepared vegetables into a large bowl and top with the sunflower seeds, cooked quinoa, dried cranberries, hemp seeds and pumpkin seeds. 1. To make the dressing, place all ingredients into a small blender and blend until smooth. Or substitute with a store-bought dressing of choice. 2. Pour the dressing over the salad and mix well to combine. Serve immediately, or store overnight in the fridge for a quick grab and go lunch. 3. Ingredients For the salad: 1 cup (185g) cooked quinoa 1⁄4 small red/purple cabbage 1 small head of broccoli 3 leaves of kale (stems removed) 1 medium carrot 2 tbsp. hemp seeds 2 tbsp. sunflower seeds 1⁄4 cup (30g) raw pumpkin seeds 1⁄2 cup (120ml) salad dressing of choice or use simple detox dressing below 1⁄2 cup (65g) dried cranberries For the dressing: 1⁄4 cup (60ml) apple cider vinegar 1⁄4 cup (60ml) extra virgin olive oil 1 garlic clove, whole peeled and bruised 1⁄2 tbsp. maple syrup, pinch of salt & pepper
  • 33. Goats Cheese & Walnut Salad 2 Serves: 10 min Prep: 0 min Cook: Nutrition per serving Calories 379 Carbs 26g Protein 10g Fats 28g Ingredients 100g (3 1⁄4 cup) mix salad leaves 1 ripe pear 2 tbsp. lemon juice 100g (4oz or 1⁄2 cup) goats cheese 30g (1⁄4 cup) walnuts 1 tbsp. honey 1 tbsp. olive oil 33 Instructions Divide the salad leaves onto 2 plates. 1. Peel the pear, and cut into quarters, cut out the seed nests, cut the quarters into bite-size pieces. Transfer into a bowl and drizzle with lemon juice. Take the pears out of the lemon juice and add them to the salad leaves. 2. In the bowl with lemon juice, add honey, olive oil, and salt, to taste. Mix well and set aside. 3. Crumble the goat cheese over the salads and top with chopped walnuts. Drizzle with the earlier made dressing and serve. 4.
  • 34. Chickpea Couscous Salad 4 Serves: 15 min Prep: 5 min Cook: Nutrition per serving Calories 351 Carbs 51g Protein 10g Fats 12g 34 Instructions Cook the couscous according to instructions on the packaging. Once cooked, set aside to cool slightly. 1. Make the dressing by mixing all the dressing ingredients together and setting aside until needed. 2. Place all the salad ingredients in a bowl along with the cooled couscous and toss together with the salad dressing. 3. Divide the salad between 4 plates and serve with a tablespoon of hummus. 4. Ingredients For the salad: 1⁄2 cup (85g) couscous 400g (14oz or 1 1⁄2 cup) canned chickpeas (drained) 1⁄2 cucumber (sliced) 1⁄2 red onion (diced) 150g (1 cup) cherry tomatoes (halved) 80g (4 cups) rocket 4 tbsp. hummus For the dressing: 1 tbsp. apple cider vinegar 1 tbsp. lemon juice 1 tbsp. olive oil 1 tsp. Dijon mustard 1 tsp. maple syrup
  • 35. Pumpkin & Macadamia Salad 4 Serves: 15 min Prep: 25 min Cook: Nutrition per serving Calories 409 Carbs 40g Protein 13g Fats 21g 35 Instructions Preheat oven to 180°C-350°F. Line a baking tray with baking paper. 1. Toss the pumpkin in olive oil, then brush with maple syrup and season with salt & cracked pepper. Place in the oven and cook for 30-35 minutes. Set aside and allow to cool. 2. Once cooled, transfer to a large serving platter and toss through the macadamias, pomegranate, mint leaves and feta. 3. Finally, drizzle with a little olive oil. 4. Ingredients 1 butternut pumpkin (peeled and diced) 2 tsp. olive oil 2 tbsp. maple syrup Salt & cracked pepper 4 tbsp. macadamia nuts (chopped) 4 tbsp. pomegranate seeds 200g (8oz or 1 cup) feta (crumbled) 3 tbsp. fresh mint leaves (chopped)
  • 36. Butternut Squash Soup 4 Serves: 15 min Prep: 15 min Cook: Nutrition per serving Calories 243 Carbs 49g Protein 10g Fats 2.2g 36 Instructions First, peel and roughly chop the onion. Peel then dice a butternut squash into 1-2 cm cubes. Peel then mince garlic. 1. Heat the oil in a saucepan over a medium heat. Add the onion andsweat for 5 minutes. 2. Next, add the squash, garlic, stock and season. Bring to the boil and then simmer on a medium heat for approx. 20 minutes, or until the squash is just cooked (you should be able to stick a knife into to easily). 3. When the soup is cooking, using a pastry brush lightly coat the sage leaves with some oil. On a high heat, place them into a frying pan and cook until crisp. This will take a minute to so. 4. When the squash is cooked, check the seasoning and blend using a hand-held blender, jug blender or a food processor. 5. To serve top with the crispy sage leaves and enjoy! 6. Ingredients 1L(34ozor 4 cups) distilled water (tap) 1 large brown onion 10g (2 tsp.) marmite 4 rolls brown breadroll (crusty) 2 cloves garlic 2 cups (410g) butternut squash (cubed) 2 sprig fresh sage
  • 37. Roasted Tomato Soup With Bread Roll 3 Serves: 20 min Prep: 35 min Cook: Nutrition per serving Calories 144 Carbs 12g Protein 6g Fats 8g 37 Instructions Firstly, preheat oven to 200°C-400°F. Line a baking tray with aluminium foil and lay the tomato, onion and bell pepper across in a single layer, drizzle olive oil all over and season with salt and pepper. 1. Roast for about 40-45 minutes or until the vegetables are nice and soft. 2. Meanwhile, in a medium-sized pot, bring the broth and herbs to boil. 3. Next, blend the vegetable mix (you might need to do it in two stages) and add it to the broth, giving it a good stir. Simmer for 5 minutes, before serving in three bowls with a dollop of Greek yoghurt on each. 4. Ingredients 680g (3 1⁄2 cups) Roma tomatoes (quartered) 1⁄2 brown onion (quartered) 1⁄2 red capsicum (quartered) 1⁄2 tbsp. olive oil 590ml (21oz or 2 1⁄2 cups) vegetable broth 2 tsp. dried basil 3 tbsp. Greek yoghurt 1 tsp. dried oregano 1 wholemeal bread roll
  • 38. Tomato & Lentil Soup 2 Serves: 15 min Prep: 25 min Cook: Nutrition per serving Calories 343 Carbs 51g Protein 17g Fats 8.4g 38 Instructions First, prepare your veggies. Peel and dice onion then peel and mince the garlic. 1. Heat the olive oil in a saucepan and then add the onion. Sweat the onion on a medium heat for approx. 5 minutes or until soften. 2. Add everything else and season. Simmer for approx. 30 minutes or until the lentils are cooked. 3. While the soup is bubbling away, add the remaining oil to a frying pan and add the bread. Fry on a high heat until golden brown. Remove and keep aside for serving. 4. You can blitz it up if you prefer a smoother soup but like to leave it chunky! 5. Check the seasoning, if the tomatoes are a bit acidic add a pinch of sugar to help balance the flavors. 6. Serve into a bowl with a hunk of bread and enjoy! 7. Ingredients 400ml (14oz or 1 3⁄4 cup) distilled water (tap) 80g (1⁄2 cup) red split lentils (dried) 1 tbsp. olive oil 1 tin plum tomatoes 1 thick slice bread 10g (2 tsp.) marmite 2 cloves garlic 1 large brown onion
  • 39. Roasted Red Pepper & Tomato Lentil Soup 2 Serves: 15 min Prep: 20 min Cook: Nutrition per serving Nutrition info is with side salad and no croutons. Note: Calories 400 Carbs 76g Protein 20g Fats 7g 39 Instructions Preheat the oven to 200°C-400°F. Cut the tomatoes into quarters if small and eights if large. Cut the red bell peppers into similar sized pieces as the tomatoes, repeat this step with the onion. 1. Place the tomatoes, onion, red peppers, and garlic cloves onto two lined baking sheets. Toss them with equal amounts of the Italian seasoning, avocado oil, salt and pepper. Place both trays into the oven and bake for 18 minutes. 2. While the vegetables are roasting in the oven, pour the lentils and water into a medium sized saucepan. Bring to the boil, reduce the heat to a simmer, covered with a lid and simmer gently for 15 minutes. 3. Once the vegetables have roasted, remove from the oven and place into a large blender (save a few whole pieces of roasted vegetables for garnishing the soup later). Now add in the vegetable broth and cooked lentils and blend until smooth. 4. Ingredients 2 cups (480ml) vegetable broth (stock) 2 tsp. Italian seasoning 1⁄2 tsp. salt 1⁄8 tsp. freshly ground pepper 1 tsp. dried basil Roasted vegetables: 4 red bell peppers 900g (3 1⁄2 cups) vine-ripened tomatoes 1 yellow onion 2 tsp. avocado oil 4 peeled garlic cloves A pinch of salt & pepper 1 tsp. Italian seasoning See More
  • 40. 40 Instructions Pour the blended soup into a large stockpot and bring to a boil. Add in the Italian seasoning, salt, pepper and dried basil. Let the soup simmer for 5 minutes. Pour the soup into bowls and top with optional toppings. Serve with the arugula side salad. 5. Ingredients Soup: 1⁄2 cup (100g) dried red split lentils 1⁄2 cup (360ml) water Side salad for 2 servings: 2 cups (40g) arugula (rocket) 3 radishes (sliced) 1 tbsp. salad dressing of choice Optional toppings for soup: 1⁄2 cup (20g) homemade or store- bought croutons drizzle of olive oil Roasted peppers and onions (kept back from making soup)
  • 41. Moroccan Soup 5 Serves: 15 min Prep: 25 min Cook: Nutrition per serving Calories 436 Carbs 35g Protein 52g Fats 11g 41 Instructions Heat the oil in a large deep pot. Add the lamb and cook for about 3 minutes or until browned. 1. Reduce the heat to medium, add the onion, carrot and celery and cook for 5 minutes. 2. Next, add the garlic and spices and cook for 2-3 minutes or until fragrant. 3. Add the tomatoes, stock and lentils and bring to a boil. 4. Reduce to a simmer and cook covered on a low heat for 1 1⁄2 hours. 5. Remove the lid and cook for another 20-30 minutes to allow the soup to thicken a little more. 6. Serve with Greek yoghurt, optional. 7. Ingredients 1 tbsp. olive oil 850g (30oz or 1.8lbs) lamb (cut into cubes) 1 brown onion (diced) 1 large carrot (diced) 2 stalks celery (diced) 2 cloves garlic (minced) 1 tsp. paprika 2 tsp. ground turmeric 1⁄2 tsp. cinnamon 1⁄2 tsp. ground ginger 1L (4 cups) chicken stock 2 x (400g) (3 1⁄2 cups) tinned chopped tomatoes 180g (1 cup) dried red lentils
  • 42. Tomato & Lentil Soup With Bread Roll 2 Serves: 15 min Prep: 25 min Cook: Nutrition per serving Calories 343 Carbs 51g Protein 17g Fats 8.4g 42 Instructions First, prepare your veggies. Peel and dice onion then peel and mince the garlic. 1. Heat the olive oil in a saucepan and then add the onion. Sweat the onion on a medium heat for approx. 5 minutes or until soften. 2. Add everything else and season. Simmer for approx. 30 minutes or until the lentils are cooked. 3. While the soup is bubbling away, add the remaining oil to a frying pan and add the bread. Fry on a high heat until golden brown. Remove and keep aside for serving. 4. You can blitz it up if you prefer a smoother soup but like to leave it chunky! 5. Check the seasoning, if the tomatoes are a bit acidic add a pinch of sugar to help balance the flavors. 6. Serve into a bowl with a hunk of bread and enjoy! 7. Ingredients 400ml (14oz or 1 3⁄4 cups) distilled water (tap) 80g (1⁄2 cup) red split lentils (dried) 1 tbsp. olive oil 1 tin plum tomatoes 1 thick slice bread 10g (2 tsp.) marmite 2 cloves garlic 1 large brown onion 1 wholemeal bread roll
  • 43. Pomegranate Smoothie Bowl 5 Serves: 5min Prep: 0min Cook: Nutrition per serving Calories 198 Carbs 40g Protein 3g Fats 4g 43 Instructions Putallingredientsintoablenderand blendthoroughly. 1. Adjusttoyourpreferredthickness, addingicetomakeitthickerormore milkifyoupreferitthinner. 2. Topwithchiaseeds,pomegranateseeds, coconutflakesandcocoanibs. 3. Ingredients 175g(1cup)freshpomegranateseeds 1banana 100g(1⁄2cup)frozenstrawberriesor otherberry 120ml(1⁄2cup)coldcoconutmilk Ahandfulofice Toppings: Pomegranateseeds Chiaseeds Cocoanibs Coconutflakes
  • 44. Coconut Bounty Bites 14 Serves: 10 min Prep: 0 min Cook: 44 Ingredients 130g (1 1⁄2 cup) desiccated coconut 3 1⁄2 tbsp. maple syrup 2 tbsp. coconut oil 1⁄2 tsp. vanilla extract A pinch of salt 85g (1⁄2 cup) 99% chocolate 1 tsp. vegetable oil Instructions Start by blending the desiccated coconut, maple syrup, coconut oil, vanilla and salt in a food processor until it forms a smooth and firm mixture. 1. Remove the coconut mixture from the food processor and form it into chocolate bar shaped patties with your hands and then freeze until firm. 2. While the patties are firming up, melt the chocolate chips in a small pan. Adding vegetable oil to the chocolate will make the sauce much smoother. 3. Once the chocolate has melted, dip the patties into the sauce and then return them to the freezer until the chocolate has solidified. 4. Once the chocolate has become firm, serve as a delicious snack. Any leftovers are best kept in the fridge. 5. Nutrition per serving Calories 104 Carbs 8g Protein 1g Fats 8g
  • 45. Mango Protein Mousse 2 Serves: 10 min Prep: 2-3 h Chill: 45 Ingredients 1 ripe mango (peeled & destoned) 400g (14oz or 1 1⁄2 cups) silken tofu 2 tbsp. maple syrup 1⁄2 tsp. ground turmeric 1 tbsp. desiccated coconut Instructions Place the mango, tofu, maple syrup and turmeric into a high-speed blender and blitz until smooth. 1. Divide the mixture between 2 serving glasses and place in the refrigerator to chill for 2-3 hours. 2. When ready to serve, top with desiccated coconut. 3. Nutrition per serving Calories 336 Carbs 42g Protein 22g Fats 13g
  • 46. Coconut & Acai Smoothie Bowl 1 Serves: 5min Prep: 0min Cook: Nutrition per serving Calories 424 Carbs 67g Protein 9g Fats 12g 46 Instructions Blendtheacai,banana,coconutwater, and1tablespooneachofchiaseedsand agaveuntilsmooth. 1. Onceblendedpourthemixtureintoa bowlandtopgenerouslywiththe mulberries,blackberries,slicedapple, remainingchiaseeds,andfinallyadrizzle ofagave. 2. Ingredients 100g(1cup)packetunsweetenedacai 1largebanana 120ml(4oz)coldcoconutwater 2tbsp.chiaseeds(dividedintwo) 25g(1⁄4cup)driedmulberries 50g(1⁄2cup)blackberries 1⁄4apple(thinlysliced) 1tbsp.agavesyrup(plusadditionalfor serving)
  • 47. 47 contact us If you have any questions, reach out our friendly Health Coaches. Or use chat function in the ReverseHealth App. help@reverse.health