KETOGENIC“Ketogenic” is a term for a low carb diet. The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries and white bread.

LOW-CARBOHYDRATE DIET Low -carbohydrate diets or carbohydrates restricted diets are diets that restrict carbohydrate consumption relative to the average diet. Foods high in carbohydrates are limited, and replaced with foods containing a higher percentage of fat and protein, as well as low carbohydrate foods

​

CANCER BENEFICIAL RECIPES

The best way to cook for someone undergoing cancer treatments is to fix foods that soothe the symptoms they’re battling at the moment

The following quick meal are for when you feel too tired or unwell to shop for food or cook, or if you’re missing meals while having treatment. Some may not seem like healthy choices, but if you have a poor appetite it’s important to focus on high-protein and high-energy food and fluids to ensure your body gets all the energy it needs.

​

VEGAN & VEGETARIAN DIET
Whether you’re trying to eat less meat, pack your meals with more produce, or go completely meat- and dairy-free, the idea of making vegan meals can be seriously daunting. Without meat, dairy, and other animal products, you're often left with a plate full of plants (however, we assure you they can taste pretty amazing).
 

GLUTEN FREE
A gluten-free diet is a diet that strictly excludes gluten, which is a mixture of proteins found in wheat, as well as barley, rye, and oats.

​

​

KETO MEAL PLANS
1. SHEPHERD’S PIE WITH CAULIFLOWER MASH.
3 net carbs, 4 total carbs, 1g fibre, 17g fat, 22g protein.

2. REAMY GARLIC PARMESAN CHOPS WITH CABBAGE,        ZUCCHINI, ASPARAGUS
438kcal, carbs 2.7g, protein 30g, fat 33g, saturated fat 16g, cholesterol 149mg, sodium 280mg, potassium 502mg, fibre 0.2g, vitamin A 800IU, vit C 2.1mg, Calcium 189mg

3.EX- MEX CASSEROLE WITH GREEN SALAD.
net carbs 8g, fibre 69g, protein 49g, Kcal 860

4. HAMBURGER PATTIES WITH CREAMY TOMATO SAUCE,

FRIED CABBAGE.
net carbs 10g, fat 78g, protein 42g, Kcal 923.

5.CRISPY SESAME CHICKEN THIGHS WITH BROCCOLI, CAULIFLOWER MASH.
Kcal 610, protein 30g, fat 50g, carbs 6g, fibre 7g, sugar 5g.

6.CHICKEN CASSEROLE WITH PESTO, CHERRY TOMATO’S,
FRIED CABBAGE.
Net carbs 7g, fibre 2g, fat 62g, protein 37g, Kcal 739.

7.BEEF STROGANOFF WITH CAULIFLOWER MASH.
cal 482, carbs 3g, protein 30g, fat 38g, saturated fat 15g, polyunsaturated fat 2g,
Monounsaturated fat 16g, cholesterol 119mg, sodium 431g, potassium 452g, fibre 1g, sugar2g, Vitamin A 200IU, Vit C 3.3mg, calcium 30mg, iron 3.2mg

LOW CARB MEAL PLANS
1. BEEF STROGANOFF WITH ZUCCHINI RIBBONS, CAULIFLOWER MASH.
calories 357, fat 25g, carbs 5g, fibre 0g, sugar 2g, protein 2.5
CAULIFLOWER MASH; net carb 5g, fat 28g, protein 10g, kcal 313.

2. CHICKEN CASSEROLE WITH ASPARAGUS, ZUCCHINI RIBBONS, BROCCOLI.
calories 457, fat 27g, protein 45g, carbs 6g, fibre 2g, net carbs 4g

3. CHICKEN PARMESAN & ZOODLE SKILLED WITH GARLIC SPINACH & MUSHROOMS AND RICE CAULIFLOWER.
calories 457, fat 27g, protein 45g, carbs6g, fibre 2g, net carbs 4g.

4.  MEATBALLS ITALIAN STYLE WITH CAULIFLOWER MASH & BROCCOLI.
calories 387, carbs 1g, protein 19g, fat22g, sodium 166mg.

5. PIZZA ZUCCHINI BOATS WITH MINI PEPPERONI.
calories 330, protein 21g, carbs 10g, fibre1g, sugar 1g, fat 23g, saturated fat 11g, sodium 810mg.

6. SALMON PATTIES WITH CAULIFLOWER MASH & ASPARAGUS.
calories 373, total fat 25g, saturated fat 8g, unsaturated fat 15g, cholesterol 231mg Sodium 1215mg, carbs 5g, fibre 3g, sugar 1g, protein 33g,

7. CHICKEN PROVENCAL & VEGY’S WITH ASPARAGUS, GREEN BEANS, & CHERRY TOM’S
calories 225, carbs 7g, protein 26g, fat 10g, saturated fat 1g, cholesterol 72mg, sodium 138mg, potassium 694mg, fibre 2g, sugar 3g, vit a 945IU, vit C 16.2mg, calcium 43mg

​

CANCER BENEFICIAL RECIPES

1.GREEN VEGGIE BOWL WITH CHICKEN & LEMON-TAHINI DRESSING

Chicken Cutlets with Broccoli, Green Beans, Kale, Brown Rice, drizzled with Tahini Dressing,

.452 calories; 17.6 g total fat; 2.4 g saturated fat; 65 mg cholesterol; 361 mg sodium. 320 mg potassium; 41.8 g carbohydrates; 5.3 g fibre; 3 g sugar; 34.9 g protein; 11036 IU vitamin a iu; 107 mg vitamin c; 51 mcg folate; 160 mg calcium; 4 mg iron; 68 mg magnesium;

​

2.PIZZA MEAT LOAF

This is a family favourite . Serve with a salad and a whole grain roll for a healthy quick meal.  
187 calories, 2g carbs, 24g protein, 9g fat, (4g saturated fat), 74mg cholesterol, 183mg sodium

NOTE:  This recipe is OK for those on the LMD (Low Microbial Diet). If on a dairy restriction – use lactose free cheese! This recipe is good choice for a diabetic menu.

​

3.SPINACH LASAGNA
This tasty Italian classic is loaded with vitamins, minerals and fibre, and is great as a freeze-and-reheat meal.
217 calories, 24g carbs, 12g protein, 8g fat (4g saturated fat), 3g fibre, 417mg sodium

​

4.ROASTED PORK TENDERLOIN WITH MAPLE MUSTARD SAUCE
270 calories, 7g fat, 32g protein, 19g carbs, 100 mg chol

​

5.WHITE WINE COQ AU VIN

This recipe for coq au vin is a fresher, green-herb-laced version of the original French classic. Serve with a crusty baguette for dunking.
464 Calories, 42g Protein, 18g Fat, 18g Carbohydrate, 2.5g Fiber

​

6.SWEET AND SOUR CHICKEN WITH BROWN RICE
325 calories, 7g fat (<1g saturated fat), 33g carbs, 22g protein, 259mg sodium, 3g fiber
NOTE:  This recipe is OK for those on the LMD (Low Microbial Diet).

​

7.MAC & CHEESE WITH COLLARDS
Dark leafy collards add bold flavour and boost the calcium in this healthy skillet mac and cheese recipe with a crispy topping.
470 calories; 18.6 g total fat; 8.6 g saturated fat; 45 mg cholesterol; 584 mg sodium. 363 mg potassium; 57.5 g carbohydrates; 6.6 g fiber; 7 g sugar; 22.4 g protein; 2563 IU vitamin a iu; 13 mg vitamin c; 86 mcg folate; 450 mg calcium; 2 mg iron; 79 mg magnesium;
 

VEGAN DIET

1.TOFU PAD THAI

Crispy fried tofu rounds out this sweet and spicy noodle dish.
About 440 calories, 10 g fat (1.5 g saturated), 16 g protein, 620 mg sodium, 73 g carb, 5 g fibre.

2.TAHINI-LEMON QUINOA WITH ASPARAGUS RIBBONS
We officially declare shaved asparagus ribbons as the new zoodles.
About 525 calories, 24 g fat (3 g saturated), 20 g protein, 315 mg sodium, 64 g carb, 13 g fibre.

3.CRISPY TOFU BOWL

Fried tofu adds a delicious crunch to this cucumber And cashew-filled vegan quinoa bowl.
About 440 cals, 18 g protein, 45 g carbs, 20 g fat (2 g sat), 5 g fibre, 310 mg sodium.

​

4.SUMMER PESTO PASTA
Loaded with all your favourite summer veggies, this pesto pasta is light and easy on warm nights.
About 370 cals, 12 g protein, 54 g carbs, 12 g fat (2 g sat), 5 g fiber, 435 mg sodium.

​

5.CREAMY VEGAN LINGUINE WITH WILD MUSHROOMS

This recipe proves that you don't need cream for a truly decadent pasta dish.
About 430 cals, 15 g protein, 62 g carbs, 15 g fat (2 g sat), 5 g fibre, 175 mg sodium.

​

6.SPRING MINESTRONE
This colourful spring soup — full of healthy veggies like carrots, leeks and asparagus

About 330 cals, 7 g protein, 62 g carbs, 7 g fat (1 g sat), 7 g fibre, 1,030 mg sodium

7.GRILLED RATATOUILLE LINGUINE
Why choose one summer veggie when you can have five?
About 450 calories, 9.5 g fat (1.5 g saturated), 15 g protein, 295 mg sodium, 78 g carb, 7 g fiber

​

VEGETARIAN DIET

1.Roasted Sweet Potato Salad with Barley and Arugula.
2.Mediterranean Zucchini Boats with Kefir-Mint Topping.

3.Vegetarian fried rice.
4.Squash stew slow cooker curried butternut.
5.Fusilli with Broccoli Pesto.
6.Spaghetti with Grilled Green Beans and Mushrooms.
7.Corn and Zucchini Fritters and toss salad.

​

GLUTEN FREE

1.Sweet chicken and Rice.

2.Beef stew in slow cooker with vegy’s.

3.Beef and lentil Chilli with low fat sour cream and cheese for serving.

4.Bolognaise Pasta bake and salad.

5.Apple cinnamon Pork Chops with broccoli , cauliflower and carrot.

6.Creamy tarragon Chicken Bake.

7.Baked Vegy Frittata with roasted pumpkin, and sweet potato and much more.

​