Day 5

Before Breakfast: A Glass of Water

Breakfast: Broccoli Frittata

Lunch: Pork Patties with Coleslaw

Dinner: Cauliflower Soup with Steak & Broccolini

Snacks: Hummus

Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)

Broccoli Frittata

Ingredients:

4 eggs (0.4g sugar, 0.7g carbohydrates per 100g)
1 cup chopped broccoli (1.7g sugar, 7g carbohydrates per 100g)
1/2 cup Tofu
1/2 onion, diced (4.2g sugar, 9g carbohydrates per 100g)
1/4 red bell pepper, chopped (4.3g sugar, 7g carbohydrates per 100g)
1 tsp butter
1 tsp olive oil
1/2 tsp dried dill
1/4 tsp salt

Directions:

1. Prepare tofu according to directions. Mix well until "creamy".
2. Mix eggs with tofu and set aside.
3. Heat the oil in a frying pan over medium heat. Once the butter has melted,
saute onions, broccoli and bell pepper until soft. Add dill shortly before done.
Set the vegetables aside.
4. On a clean frying pan melt the butter. Add the vegetables and the egg mixture.
Rotate the pan so the eggs are evenly distributed. Turn the heat to low and
cover the pan. Cook for 5-10 minutes until done

Serve hot and enjoy!

Pork Patties

Ingredients:

1lb (450 g) lean pork, ground
1 tsp sage
1 tsp salt
1 tsp paprika powder
½ tsp fresh black pepper, ground
1/2 cup almond meal for coating (optional)

*Almond meal coating in optional.

*Can add some finely diced kale or spinach for extra goodness.

Directions:

1. In a small bowl mix all spices.
2. Add this mixture to the ground pork. Blend well.
3. Form into flat patties and dip into almond meal.
4. Fry the patties in a skillet on medium heat until they are golden brown.
5. Serve with Coleslaw.

Apple Cider Coleslaw

Ingredients:

1 small green or red cabbage (can use a mix of both)
1 carrot
1 Tbsp apple cider vinegar
1 Tbsp olive oil
2 Tbsp unsweetened coconut water (optional - about 3g sugar, 2.6g carbs per
100g)
¼ tsp ground mustard seed
¼ tsp cumin seed, ground
¼ tsp celery seed
salt and black pepper to taste

Directions:

1. Finely shred cabbage and carrot. Mix them both in a large bowl.

2. In another bowl whisk together all other ingredients to create the dressing.

3. Add the dressing to the coleslaw. Mix it well together.

Cauliflower Soup

Ingredients:

5 cups water
1 head cauliflower (1.9g sugar, 5g carbohydrates per 100g)
1 small onion (4.2g sugar, 9g carbohydrates per 100g)
2 Tbsp olive oil
salt and ground black pepper to taste
chopped spring onion and parsley for garnish

Directions:

1. Clean the cauliflower off leaves and hard stems. Cut into pieces. Chop the
onion.
2. In a large saucepan fry the onion in olive oil over medium heat for 5 minutes.
Add the cauliflower and about half the water and bring it to simmer. Cook
covered for 15 minutes.
3. Puree the soup in a blender until it is creamy. Transfer the soup back to the
pot, add salt. If you wish the soup to be thinner, add the remaining water.
4. Bring the soup to a low simmer. Sprinkle with pepper.
5. Pour the soup in serving bowls and garnish with chopped spring onion and
parsley. Enjoy!

Steak & Broccoli

Ingredients:

1 Tbsp olive oil
Your choice of beef, chicken, tuna or pork fillet steak
1 - 2 cups broccolini (or broccoli)

Directions:

1. Chop broccoli into florets and gently steam until tender.
2. Grill or pan fry steak in a little olive oil over medium to high heat until done.
3. Serve with a drizzle of oil and sprinkle with herbs or toasted nuts or toasted
pumpkin seeds (Pepita) if desired.

Hummus

Ingredients:

1/4 cup (59 ml) fresh lemon juice, about 1 large lemon
1/4 cup tahini (0.5g sugar, 21g carbs per 100g)
1 x 15oz can (425 grams) chickpeas (4.8g sugar, 27g carbs per 100g)
1 clove garlic, minced
2 Tbsp olive oil
1/2 tsp salt, or to taste
1/2 tsp ground cumin
2 Tbsp water
Paprika for garnish

Directions:

1. Mix lemon juice and tahini in a food processor on high for a minute. Scrape
down sides.
2. Add garlic, oil, salt & cumin and water. Whip for another half a minute till
desired smoothness.
3. Serve with celery or carrot sticks. Enjoy!