When you’re looking to change your approach to health and fitness through nutrition, one of the biggest challenges is rebuilding your stock of regular, healthy meals. We understand the difficulties here and want to provide you with some examples of our favourite foods that will change the way you see healthy foods. Part of succeeding with your diet is finding a new relationship with food that perceives food as fuel for your body and performance. This doesn’t have to be a laborious process: if you follow some of the recipes below, you’ll see that dieting can be a delicious, enjoyable process.
These meal ideas are aimed at providing you with a great range of choices when you’re trying to get your 400-600 calorie meals in – we’ve given you a general guide to healthy 400-600 calories but these meals will provide you with fantastic recipes from which to draw inspiration. This means that not only are we providing you with all the necessary meal replacement shakes, but giving you the necessary tools and knowledge to put together a delicious, nutritious 3rd meal.
Our meals are inspired by scientific dieting principles and the success stories of previous IsaBody champions – we know that these are amazing, balanced meals that will keep you on the right track and improve your dietary success!
Thai Green Curry
Ingredients
1.5 lbs boneless skinless chicken breast, diced
2 carrots, diced
1/2 a large head of green cabbage, shredded
3 cups crimini mushrooms
1 can coconut milk
1/2 cup chicken stock
Thai curry paste (1/2 tbsp if you are using red paste OR 3 tbsp if you are using green paste)
1-2 splashes of fish sauce or more to taste
1-2 splashes of coconut aminos* or more to taste
Cilantro and/or basil
Directions
- In a large soup pot add the coconut milk and curry paste. Mix until blended and bring to a boil.
- Turn down to low and simmer for 5 minutes.
- While the coconut milk and curry are simmering, dice up your chicken and chop your veggies.
- Add the chicken, carrots, chicken broth, fish sauce, and coconut aminos to the coconut milk curry — mix well and simmer for another 10 minutes.
- Add the cabbage and mushrooms and cook for another 3-5 minutes or until the cabbage is tender.
- Top with diced cilantro or basil.
Directions
- Heat olive oil in a large skillet over medium-high heat. Add shrimp and cook, stirring occasionally, for 1 1⁄2 minutes. Remove from skillet and set aside.
- Add sesame oil, riced cauliflower, vegetable broth, carrots, peas, ginger, and garlic to the skillet and stir fry for 6 minutes, or until carrots are tender.
- Return the shrimp to the skillet and add scallions and tamari sauce. Stir fry 1 additional minute before serving.
Servies 2. Nutritionals per serving: 376 Calories; 20g Fat; 25g Carbs; 8g Fiber; 10g Sugar; 27g Protein
Shrimp and Cauliflower Fried Rice
Ingredients
- 1 tablespoon olive oil
- 16 large raw shrimp, peeled and deveined
- 1 1⁄2 tablespoons sesame oil
- 1 (12-ounce) package frozen riced cauliflower
- 3⁄4 cup low-sodium vegetable broth
- 1 cup diced carrot
- 1⁄2 cup frozen peas
- 2 teaspoons minced fresh ginger
- 2 teaspoons minced garlic
- 4 scallions, chopped
- 1 tablespoon reduced-sodium tamari soy sauce
Chicken Gyros with Tzatziki
Ingredients Marinade:
1 Kg boneless skinless chicken thigh fillets
3 large garlic cloves, minced
3 tsp apple cider vinegar
3 Tbsp lemon juice
2 tsp extra virgin olive oil
1 Tbsp Greek yoghurt
1 Tbsp dried oregano
1 tsp salt
Black pepper
Directions
Place the marinade ingredients and chicken in a snap-lock bag and massage to mix. Marinate for 2-6 hours.
Heat 1 Tbsp of oil in a frying pan over medium high heat. Remove chicken from marinade and cook 2-3 minutes on each side, until golden brown and cooked through. Rest chicken for 5 minutes.
Ingredients Salad:
3 tomatoes, deseeded and diced
1 cucumber, diced
1/2 red Spanish onion, finely chopped
1/4 cup fresh parsley leaves
Salt and pepper
Directions
Combine ingredients in a bowl.
To Serve: 4 wholemeal pita breads Layer chicken, tzatziki and salad on bread and roll up to serve.
Serves 4. Per serve: 567 Calories; 21g fat; 33g carb; 57g protein.
Ingredients Tzatziki:
1 Lebanese cucumber
1 cup plain Greek yoghurt
2 tsp white wine vinegar
1 Tbsp lemon juice
2 tsp extra virgin olive oil
1 tsp salt
Black pepper
Directions
Cut the cucumber in half lengthwise, remove seeds and coarsely grate. Wrap in paper towel and squeeze to remove excess liquid.
Place cucumber in a bowl. Add remaining ingredients then mix to combine. Set aside for at least 20 minutes to strengthen flavours.
- Preheat the oven to 180 degrees Celsius
- Coat a 20 cm round cake tin with non-stick cooking spray and dust with a sprinkling of flour
- In a large bowl, mix eggs and Splenda, whisking until light
- Mix in the almond and coconut flour, IsaLean powder and baking powder until just blended
- Add the lemon juice, zest and yoghurt. Mix gently until smooth
- Add in blueberries
- Bake for 45 minutes or until a toothpick pressed into the centre comes out clean. Allow to cool for 15 minutes. Serve warm with a spoonful of yoghurt and a few fresh berries on top
Servies 2. Nutritionals per serving: Calories: 193, Protein: 16 g, Fat: 11.5g
Luscious Lemon Blueberry IsaLean Cake
Ingredients
- 3 large eggs
- 110g Splenda or similar granulated sugar substitute
- 100g almond flour
- 14g coconut flour
- 40g Isagenix IsaLean Creamy French Vanilla shake powder
- 10g baking powder
- Juice and zest of one lemon
- 185g non-fat plain Greek-style yoghurt
- 125g fresh blueberries
Roasted Pumpkin and Quinoa Salad
Ingredients
500g Butternut pumpkin, peeled, cut into small cubes
1 Tbsp. extra virgin olive oil
2 Tsp. Moroccan seasoning
3/4 Cups quinoa, rinsed, drained
2 Tbsp. lemon juice
1/2 fresh coriander leaves
1 1/2 Cups cold water
Directions
- Preheat oven to 200°C, fan-forced. Place pumpkin, oil and seasoning in a bowl. Toss to coat. Transfer to a baking tray lined with baking paper.
- Roast for 20-25 minutes, turning once or until golden and tender.
- Meanwhile, place quinoa and water in a saucepan over high heat. Cover.
- Bring to the boil. Reduce heat to low.
- Simmer for 10-12 minutes or until liquid is absorbed.
- Place quinoa in a heatproof bowl. Add pumpkin, lemon juice and coriander. Season with salt and pepper to taste.
- Toss gently to combine and serve.
215 calories per serve. Serves 4.
Chicken and Rice
Ingredients
1/2 Cup cooked brown rice
4 egg whites
1/2 Cup zucchini
1/2 Cup sweet corn
115g Chicken breast, grilled
1 Tbsp. coconut oil
Pinch of salt
Directions
- Cook egg whites, zucchini and corn with the coconut oil in large skillet.
- Once cooked, combine with rice and top with grilled chicken. Add salt and serve.
563 calories per serve. Serves 1.
- Put ground turkey into a bowl.
- Add sauteed onion, carrot, and capsicum mixture.
- Add all other ingredients. Mix thoroughly.
- Put into meatloaf or bread pan and/or fill 12 muffin tins for mini-loaves.
- Bake at 175 degrees Celsius. Check after 50 minutes; may take up to 1 hour.
Note: Makes 3 bread pan-size meatloaves or 1 meatloaf pan-sized meatloaf and 12 muffin tin mini-meatloaves.
Serving suggestion: Serve with baked sweet potato and steamed, seasoned asparagus.
Turkey Meatloaf
Ingredients
- 1.3kg ground turkey
- 1 1/2 cups onion, carrot, capsicum; chopped and sauteed
- 3 tbs. fresh parsley; chopped
- 3/4 cup ground sea salt and gluten free chips
- 3 tsp. Worcestershire sauce
- 4 tsp. Italian seasoning
- 3 large egg whites
- 1/2 cup tomato sauce, organic (plus 1/4 cup for top of meatloaf, if desired)
Nutritional Facts
- Serving size: 1/4 of a meatloaf or two muffin sized meatloaves
- Calories: 296
- Fat: 13.2g
- Carbohydrates: 25.2g
- Protein: 19.7g
- Cholesterol: 85mg
- Sodium: 881mg
Breakfast Quesadilla
Ingredients
1 eight-inch brown rice tortilla
4 egg whites
1/4 avocado sliced
2 T reduced-fat Feta cheese
1 small sliced tomato
Directions
- Scramble 4 egg whites in 1-2 tsp olive oil.
- Place cooked egg whites on half the tortilla, top with sliced avocado.
- Sprinkle the feta on top followed by sliced tomatoes.
- Fold the tortilla in half and place back on the warm skillet till melted. Slice like a pizza!
Side Dish suggestions: 1 cup of berries
Number of Servings: 1
- Heat olive oil in a skillet over medium-high heat. Add chicken and onions and sauté for 5 minutes.
- Add chicken broth, peas, coconut milk, lime juice, and curry powder to the skillet and, stirring occasionally, let cook 5 minutes.
- Stir in spinach, brown rice, cilantro, and pepper. Cover skillet, and let cook 5 additional minutes before serving.
Serves 2. Nutritionals per serving: 406 Calories; 12g Fat; 31g Carbs; 5g Fiber; 3g Sugar; 45g Protein
Thai Chicken and Rice Bowl
Ingredients
- 1 tablespoon olive oil
- 2 (6-ounce) boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 cup chopped yellow onion
- 3⁄4 cup low-sodium chicken broth
- 2⁄3 cup frozen peas
- 1⁄4 cup lite coconut milk
- 2 tablespoons lime juice
- 2 1⁄2 teaspoons curry powder
- 2 cups frozen chopped spinach
- 1 cup precooked brown rice
- 1⁄4 cup chopped fresh cilantro
- 1⁄4 teaspoon black pepper
Cold Poached Salmon with Ginger
Ingredients
4 salmon steaks
1/2 cup dry white wine
1 bay leaf
4-5 peppercorns
1/2 cup plain nonfat yogurt
2 tablespoons brown sugar
2 tablespoons nonfat mayo
2 tablespoons green onions, finely chopped
2 teaspoons ginger
Directions
- Combine wine, water, bay leaf and peppercorns in a large skillet.
- Heat to a boil.
- Add salmon and cover.
- Simmer 5-7 minutes turning once.
- Transfer to a plate and refrigerate for 2 hours.
- In a small bowl, combine yogurt, mayo and green onions. Spoon ginger over salmon.
Side Dish suggestions: 1/2 cup brown rice, steamed vegetables of choice or baby yellow squash
Number of Servings: 4 Per Serving — Calories 375
