A small amount of coconut oil to grease tin 5 eggs 3 egg whites a pinch of sea salt a pinch of ground black pepper 1⁄2 tsp chilli powder 1⁄2 a red bell-pepper, diced 40g cooked ham, chopped 50g leek, chopped 50g ripe avocado, diced 15g Feta cheese Makes 9 muffins Per muffin: 81 calories 5g fat 3g carbs 6g protein Preheat oven to 180 ̊C/350 ̊F. Grease 9 muffin tin compartments with coconut oil. Place the eggs in a jug with the salt, pepper and chilli powder. Beat gently with a fork. Add the ham, bell-pepper, leek and avocado and stir gently. Spoon the mixture into the compartments. Crumble the Feta cheese over the top. Bake for 20-25 minutes or until firm. Allow to cool in the tin. Serve the muffins with salad or enjoy on their own as a snack. Store any leftovers in an airtight container and refrigerate for up to 3 days.

2 tsps avocado oil or ghee 180g brown onion, chopped 100g unsmoked bacon, chopped 80g celery, chopped 200g ripe tomatoes, chopped 2 garlic cloves, minced 400g tinned chopped tomatoes 1-2 tsps paprika ½ tsp ground black pepper ½ tsp sea salt 2 tsps Worcestershire sauce 1 tbsp balsamic vinegar 500ml vegetable stock (made with one organic stock cube) to serve: a sprinkle of fresh parsley, chopped 1 tbsp (per person) crème fraîche Serves 4 Per serving: 183 calories 7g protein 14g carbs 11g fat Heat the oil/ghee in a large saucepan over a medium flame. Add the onion and fry for 6 minutes, stirring occasionally until soft. Add the bacon, stir well and fry for 4 minutes, stirring occasionally. Add the celery and fry for 4 minutes, stirring occasionally. Add the ripe tomatoes and fry for 3 minutes, stirring occasionally. Add the garlic and fry for 3 minutes, stirring occasionally. Add the remaining ingredients. Stir well and cover. Simmer for 15 minutes. Remove the pan from the heat and leave to stand for 10 minutes. Blend the soup in batches. Serve garnished with crème fraîche and parsley. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

2 tbsps olive oil 1.7kg pork shoulder joint, visible fat removed 300ml chicken stock (made with one organic stock cube) 170ml white wine (or replace with chicken stock) 1 tsp black peppercorns 2 large bay leaves a pinch of sea salt and ground black pepper 1-2 sprigs of fresh rosemary 1 garlic bulb Serves 6 Per serving: 478 calories 59g protein 2g carbs 26g fat Heat the oil in a frying pan over a medium flame. Add the pork and season with salt and pepper. Brown the pork for around 5 minutes on each side. Transfer to a slow cooker. Add the remaining ingredients. Cook on a low setting for 6 hours. Remove the meat, place on a plate and shred it with two forks. Optional step: To make a gravy, remove the herbs from the sauce and discard. Squeeze the garlic cloves out of their skins back into the pot. Add the meat back into the slow cooker and cover with a lid until ready to serve. Serving suggestions: Serve with salad and bread or with potatoes and steamed vegetables. Store any leftover pork in an airtight container and refrigerate for up to 4 days or freeze on same day.