Protein
Week 1: 200 g of lean veal, minced 1 whole egg, beaten

Week 2 onwards: 1 palm of lean veal, minced 1 whole egg, beaten

Low GI Carbohydrates
1 cup spring salad mix
1 clove garlic, crushed
1 lemon - all juice and 1/2 grated rind
Sea salt
Cracked pepper
Italian herbs
1 sprig of fresh chopped rosemary
Tabasco sauce
1 tbs chopped shallots
2 tbs water
Olive oil cooking spray

Method:
Bind together veal, garlic, egg, lemon juice and lemon rind with a sprinkling of Italian herbs, sea salt and pepper.
Form into small balls of equal size
Let stand in cool place for 1 hour
Roll out to a thickness of 1 cm (1/2 inch thick)
Spray coat non-stick pan with olive oil cooking spray
Heat pan, then cook each side of scallop until golden brown
When cooked remove from pan (keep hot)
In same pan, add the chopped shallots, rosemary, Tabasco sauce and water
Stir for a few seconds then pour over scallops
Lightly coat salad mix with olive oil cooking spray, add a squeeze of lemon juice and a sprinkling of Italian herbs and serve

Note: Veal mince can be replaced with chicken, turkey, beef or lamb mince

Warm Chicken Caesar Salad ( Lunch / Dinner )

Protein
Week 1: 200 g of chicken breast

Week 2 onwards: 1 1/2 palms of chciken breast

Low GI Carbohydrates
1 1/2 tbs white vine vinegar or fresh lemon juice
1 tbs warm water (more if needed)
1/2 tsp cracked black pepper
1 tsp Olive oil
1 cup Caesar salad mixture

Method:
Coat non-stick frypan with Olive oil cooking spray
Heat pan, then add chicken pieces, stirring and tossing quickly until lightly brown
Remove from pan and allow to cool
In a bowl add vinegar, warm water, oil and pepper and mix well
Toss chicken through Caesar salad mixture and add dressing

Protein
Week 1: 202.5 g of lean prime steak

Week 2 onwards: 1 1/2 palms of lean prime steak

Note: it is possible to substitute steak with chicken, lamb, pork or turkey

Low GI Carbohydrates
1 cup zucchini slices
4 tbs. water
1 small garlic, crushed
Fresh chopped parsley
Olive oil cooking spray
Sea salt
Cracked pepper

Method:
Spray steak with Olive oil cooking spray
Sprinkle with sea salt and cracked pepper
Grill under preheated griller and cook as desired
Spray coat small saucepan with Olive oil cooking spray
Saute garlic and add water
Gently toss zucchini slices and cook until tender
Garnish with fresh parsley

Protein
Week 1: 200 g of lean pork, pounded thin and cut into medallions.

Weeks 2 Onwards: 1 1/2 palms of lean pork, pounded thin and cut into medallions.

Low GI Carbohydrates
3/4 cup zucchini slices and broccoli florets
1/4 cup thinly sliced mushrooms
1 clove garlic, crushed
2 tbs. water
Olive oil cooking spray
Tuscan herbs
Crushed almonds

Method:
Sprinkle Tuscan herbs over pork medallions
Spray non-stick frying pan with olive oil cooking spray
Over high heat stir-fry garlic, mushrooms and pork medallions until golden brown
Add water, toss in the vegetables and continue tossing until pork is cooked and vegetables are tender
Garnish with crushed almonds

Note: it is possible to substitute pork for lamb, beef, chicken or turkey

Protein
Week 1: 200 g of lean lamb cut into cubes

Weeks 2 Onwards: 1 1/2 palms of lean lamb cut into cubes

Low GI Carbohydrates
4 small button mushrooms
2 small onions
1/4 cup green pepper, cored, seeded, cut into cubes

Marinade
1 cup tomato juice
2 tsp. prepared mustard
1 1/4 cups yoghurt, plain, skim milk
One pinch of Cayenne pepper
2 tsp. chopped fresh chives
2 tsp. chopped fresh mint
1/4 tsp ground cinnamon
One pinch sea salt
One pinch cracked pepper

Method:
In a shallow dish mix together tomato juice, mustard, yoghurt, cayenne, mint, chives, sea salt, pepper and cinnamon
Marinade lamb for 3-4 hours, turning occasionally
Thread meat, peppers, mushrooms and onions along metal skewers
Spray coat with Olive oil cooking oil
Cook under a preheated griller, turning several times, basting with the marinade

Prepared marinated lamb (or other) cubes can be kept in the freezer until ready to use
Note: it is possible to substitute lamb for chicken, steak, pork or turkey

Protein
Week 1: 300 g of fresh Calamari, cut into rings or pieces

Week 2 Onwards: 1 1/2 palms of fresh Calamari, cut into rings or pieces

Low GI Carbohydrates
3 tsp. apple cider vinegar and olive oil mixture
1 tsp. grainy mustard
1 tsp. Dijon mustard
1/2 tsp. garlic, crushed
Cracked pepper
Garlic salt
Freshly chopped dill
1 cup mixture: lettuce, capsicum and cucumber, finely sliced

Method:
Preheat griller on low heat
Lightly sprinkle garlic salt over Calamari rings and then place under griller
Grill until cooked and golden brown (both sides)
Put aside to cool
Combine and mix well, vinegar/oil mix, mustards, garlic and pepper
Prepare salad bed and arrange Calamari on top
Pour salad dressing over and garnish with freshly chopped dill

Protein
Week 1: 292.5 g (4 1/2 serves) of trout or other choice of fish

Weeks 2 Onwards: 1 1/2 palms of trout or other choice of fish

Low GI Carbohydrates
3/4 cup vegetable mix - green beans, broccoli florets, zucchini
1/4 cup onions, thinly sliced
2/3 cup vegetable stock
1 tbs. fresh chopped parsley
1 small clove garlic, crushed
1 tsp. almonds, slivered, toasted
Chopped marjoram
Olive oil cooking spray
Sea salt

Vinaigrette
1 tsp. Dijon mustard
1 clove garlic, crushed
4 tbs. extra virgin olive oil
1 tbs. Balsamic vinegar
1 dsp. chopped capers
1 dsp. fresh chopped parsley
4 tbs. hot water

Method:
Steam green vegetables till tender, strain and put aside to cool
In a fry pan, lightly toast slivered almonds until golden, put aside to cool

Vinaigrette:
Put all ingredients together in closed jar, shake vigorously a few minutes
Pour over vegetables and let stand (for vinaigrette to soak into vegetables 25 minutes)

Fish:
Clean, wash and dry fish
Spray coat shallow casserole dish with Olive oil cooking spray
Add garlic, onions and fry gently until onions soft and golden
Place the fish on top of onion mixture, pour over vegetable stock then sprinkle with parsley, marjoram and sea salt
Bake in preheated oven (200ºC or 400ºF) until cooked (up to 25 minutes), baste a few times
Serve with garnished toasted slivered almonds and, strained green vegetable mix from vinaigrette