2 Melba Toast - 2 Fruits - 2 Protein - 2 Vegetable

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LUNCH: Creole Chicken
Makes 1 portion = 1 protein & 1 vegetable

Ingredients:

• 100 grams raw chicken (1 skinned chicken thigh = 100 grams)
• 1 tablespoon chopped onion
• 1/2 cup chopped zuchini
• Creole spice / curry powder to taste
• Turmeric to taste
• Oregano  to taste
• 1 Roma tomato( chopped)
• Soy sauce to taste
• Pinch of Stevia
• Juice of half a lemon - freshly squeezed
• 1/4 cup apple cider vinegar
• Garlic powder or freshly chopped garlic to taste
• Salt & Pepper to taste
• 1 cup water

Method:

• Add all ingredients to a crock pot
• Cook on HIGH for 4 hours
• OR prepare the night before and cook on LOW overnight
• Eat with 1 slice Melba Toast

NOTE: You can make larger quantities and freeze - just alter the ingredients accordingly. Package into 100 gram protein servings - easy to take with you to work/functions. Heat up for a delightful wholesome meal.

SNACKS: 
Use two different fruits for dipping  = morning & afternoon

Ingredients:

• 3 Tablespoons lemon juice
• 1 teaspoon apple cider vinegar
• 1 teaspoon cinnamon
• Sprinkle of nutmeg
• Stevia to sweeten
• Drop of vanilla essence

Method:

• Heat all liquid and spices in a small saucepan stirring constantly.
• Use as dipping sauce for apples, strawberries, grapefruit or oranges.
• This will help with your sugar cravings. It is absolutely delicious!

DINNER - Chile Con Carne - Quick & Easy
Makes 1 portion = 1 protein + 1 vegetable

Ingredients:

• 100 gram extra lean ground beef
• 2 tablespoon chopped onion
• 1/4 cup green bell pepper
• Curry to taste
• Pinch cayenne pepper
• Pinch of Stevia
• 1/4 cup apple cider vinegar
• 1 teaspoon soy sauce
• Fresh rosemary - chopped finely
• Fresh chives chopped finely
• Crushed garlic

Method:

• Combine all ingredients in small pan and sauté until cooked, turning over lighty occasionally
• Cook 15 min
• Serve with 1 Melba Toast

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