• Courgette/seed pancakes with avocado salsa + bacon
  • Or smoothie bowl – blend just the creamy part of a can of coconut milk with 1 banana and a handful of cashews to make a thick yogurt-type consistency then top with fruit/nuts/seeds
  • Fruit: half a punnet of raspberries or an apple


  • Smoked mackerel pate or sardine pate on seed crackers with green salad
  • Or any salad with
  • Veg
  • Green leaves, tomatoes, cucumber, radish, peppers, carrot
  • Protein
  • chicken, turkey, tuna, salmon, prawns, ham, boiled eggs
  • Fat
  • Avocado, olives, dressing


  • Main: Gluten-free pure pork sausages with ratatouille and/or root veg mash
  • Pudding: plums or pear

Courgette pancakes – 5-10 minutes to prepare

Serves 2


  • 1 courgette, grated (you can also swap this for carrot or use a mixture of both)
  • Optional: 1 chopped spring onion
  • 1 egg
  • 1 tbsp. coconut flour
  • Salt and pepper
  • Optional: 1 tbsp. chopped mixed seeds (sunflower, sesame, pumpkin etc.)Method:2. Heat some olive oil in a frying pan.4. Serve with bacon, ham or chopped tomatoes and avocado. Sometimes I finely chop some ham and add it to the mixture before frying.
  • 3. Add about 1 tbsp. of the mixture to the pan per pancake, fry for a couple of minutes until golden brown on the bottom. Flip and cook on the other side.
  • 1. Add all the ingredients to a bowl and beat together.


Smoothie Bowl – 5 minutes to prepare

Smoothie bowls are a delicious, satisfying, and nutritious twist on cereal. Thicker than a smoothie so you can eat with a spoon, and amazing with lots of toppings. Great to have for breakfast, as a post-workout meal, or even for dessert depending on what ingredients you use. Play around to find taste combinations you like. The bowl in the photo here was spinach, 1 frozen banana, frozen mixed berries, a handful of cashews, avocado and the thick part from a can of coconut milk. I thoroughly blended it all and then topped with sliced banana and paleo granola. If it’s initially too thick just add a little more liquid to thin down.

  • Greens and Other Veggies: kale greens, spinach, romaine, celery, cucumber
  • Frozen Fruits: bananas, apples, pears, kiwis, pineapple, peaches, mango, raspberries, strawberries, blueberries, papaya, lemons, limes, grapefruit, oranges, blood oranges, figs, dates, plums, acai, etc.
  • Tip: When freezing larger fruits, peel the fruit first, slice or chop it, and then store the chunks in a freezer bag for easy use.
  • Healthy Fats: raw egg yolk, avocado, coconut oil, coconut butter, nut butters and/or any other nuts and seeds you have on hand
  • Other: bee pollen, cacao nibs, raw chocolate powder, cinnamon, young coconut meat, unsweetened coconut flakes, matcha tea powder
  • Ice to thicken your smoothie
  • Liquid: almond or other nut milks, coconut milk, coconut yogurt, coconut water, maple water, filtered water

Smoked Mackerel Pate – lasts 2 days in the fridge



  • Olive oil
  • ½ white onion
  • Fresh parsley
  • Squeeze of fresh lemon juice
  • 2 cooked, smoked mackerel fillets
  • Sea salt & pepper
  • Optional: 1 tbsp. paleo mayonnaise (see previous recipe)
  • Optional: 1 tsp. grated fresh horseradish


  1. Finely chop the onion, pop it in a frying pan with a little oil and sauté until softened.
  2. Remove from the heat and put the onion, fresh parsley, lemon juice and if using the mayonnaise and fresh horseradish into a blender or food processor and blend together. Allow to cool.
  3. Remove the skin from the flesh of the mackerel fillets, pull the flesh into flakes and add to the mixture in the processor.
  4. If you like a textured pate then pulse to combine. If you like a completely smooth texture then blend until all the ingredients are well combined and smooth.
  5. Add salt, pepper and lemon juice to taste.
  6. If preparing as a starter, serve into 4 individual ramekins and top with fresh parsley or thyme as a garnish.

Alternatives: If you’re not a fan of onion, try replacing with chopped capers, gherkins or avocado, or simply omit from the recipe.


Alternative Smoked Mackerel Pate – lasts 2 days in the fridge


  • 150g sweet potato
  • 2 cooked, smoked mackerel fillets
  • 1 tbsp. olive oil
  • 1 tsp. lemon juice


  1. Peel the sweet potato and chop into cubes. Boil until soft, then drain.
  2. Remove the skin of the fish. Put the fish in a food processor with the sweet potato, oil and juice. Blend until smoothish – you want a little bit of texture, but no lumps.
  3. Transfer to small pots and chill for 2-4 hours. Eat within two days.


Sardine Pate – lasts 2 days in the fridge

HIGH NUTRIENT & CHEAP – Omega-3, Vitamin D, Calcium


  • Tin of sardines with the bones, in olive oil (not sunflower oil). You could also use tinned mackerel or tuna. Waitrose sell sardines in olive oil for 60p a tin – nice and cheap!
  • 50g clarified butter
  • 2 tbsp. freshly squeezed lemon juice
  • 2 tsp. lemon zest
  • Handful of chopped fresh parsley
  • Sea salt
  • Freshly ground black pepper
  • Optional: a pinch of fried chilli flakes


  1. Empty the whole contents of the can (fish and oil) into a food processor.
  2. Add the remaining ingredients.
  3. Blitz in the food processor until completely smooth.
  4. Taste and add any additional seasoning (salt, pepper, lemon juice).
  5. Spoon into ramekins, cover tightly with Clingfilm and refrigerate for 2-4 hours before serving.
  6. Serve with seed crackers, or on slices of cucumber, celery or in cos lettuce leaves


Ratatouille – 30 minutes to prepare. Great served with meat or fish 


  • Olive oil
  • 1 onion
  • 2 garlic cloves, crushed
  • 1 courgette
  • 1 aubergine (optional, you could use 2 courgettes instead)
  • 1 red pepper
  • 2 tins tomatoes
  • 1 tsp. dried oregano
  • Sea salt
  • Freshly ground black pepper


  1. Finely dice all the vegetables into evenly sized pieces.
  2. In a large frying pan heat 2 tbsp. olive oil and add the onion and the garlic. Fry gently with a generous pinch of sea salt (which will stop the vegetables from browning) for 5 minutes until softened.
  3. Add the rest of the vegetables and the oregano and fry for 10 minutes.
  4. Add the two tins of tomatoes to the pan then fill one tin with water and add that to the vegetables. Season with freshly ground black pepper and a little more salt to taste.
  5. Bring to the boil and then simmer gently for 15 minutes until the liquid has reduced. You could sprinkle with chopped fresh herbs such as parsley before serving.

Serve with sausages or any meat or simply prepared fish. You could also serve this on top of cauliflower rice, mash or courgette spaghetti for a simple veggie main dish.