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Meal Plans For Diets That Are Supported by Science

In the midst of the trend and tendancy of diets,

the key is to replace "unhealthy" food with real/ unprocessed food and find what you like.

Low-Carb: real food

The low-carb, real food based diet is perfect for people who need to lose weight, optimize health and lower the risk of disease.

The low carb, real food based diet involves eating natural, unprocessed foods with a low carbohydrate content.

Chicken Alfredo à la Low-Carb, High-Fat

Here’s what you will need:

4 persons

  • 4 eggs

  • 6 egg yolks

  • 2⁄3 cup (200 ml) water

  • 2 tablespoons olive oil

  • 0.4 cup (100 ml) psyllium husk

  • 4 tablespoons coconut flour

  • 2½ teaspoons herb salt


  • 2 lbs (1 kg) chicken filets

  • 2⁄3 lb fried bacon

  • 1¼ cups (300 ml) heavy cream

  • 2⁄3 cup (200 ml) milk

  • 2⁄3 cup (200 ml) parmesan

  • 4 garlic cloves

  • 4 tablespoons pesto

  • Salt, black pepper

  • 8 fresh mushrooms

  • 1 large red bell pepper

  • Butter to fry in


Set the oven to 300°F (150°C). Start with the pasta: Whisk the eggs until fluffy, add liquids and olive oil. Mix together the dry ingredients and whisk into the egg batter. Let sit for 7–8 minutes. Stir. Spread the batter onto two sheets of parchment paper. Place plastic wrap on top and roll out towards the edges of the papers. Try to spread evenly and thinly. Remove the plastic foil before baking. Bake for about 10 minutes. Let cool and remove the top paper and roll up from the short side. Then cut into strips with a sharp knife. Turn the oven temperature up to 400°F (200°C). Clean the chicken breasts and split lengthwise so that you get twice as many filets. Add salt and pepper and fry in butter at medium heat until the fillets turn golden. Place in a baking form and bake in oven, about 10 minutes. Fry the bacon until crisp. Shred the parmesan cheese. Bring the cream and milk to a boil, stir in finely chopped garlic and pesto and season with salt and pepper. Fry the sliced peppers and mushrooms in butter, salt and pepper and mix the pasta with the vegetables and pour the sauce on top. Only mix enough so that everything holds together, the rest of the sauce is served on the side. Spread the chicken on top of everything together with a couple of bacon strips and perhaps a little more parmesan cheese!

Mediterranean Diet

Recommended for heart & mental health.

This diet is based on the traditional foods that people eat in the Mediterranean countries (Italy, Greece, Spain, etc.)

Roasted Mediterranean Vegetable Lasagne

Here’s what you will need:

  • Ingredients about 9 sheets spinach lasagne (the kind that needs no pre-cooking)

  • For the filling:

  • 1 small aubergine

  • 2 medium courgettes 1 lb (450 g)

  • cherry tomatoes,

  • skinned 1 small yellow pepper, de-seeded and cut into 1 inch (2.5 cm) squares 1 large onion,

  • sliced and cut into 1 inch (2.5 cm) squares

  • 2 fat cloves garlic, crushed

  • 2 tablespoons fresh basil, leaves torn so that they stay quite visible

  • 3 tablespoons extra virgin olive oil 2 oz (50 g) pitted black olives, chopped

  • 1 heaped tablespoon capers 3 oz (75 g) Mozzarella, grated salt and freshly milled black pepper

  • For the sauce: 1¼ oz (35 g) plain flour

  • 1½ oz (40 g) butter

  • 1 pint (570 ml) milk

  • 1 bay leaf grating of fresh nutmeg 3 level tablespoons freshly grated Parmesan (Parmigiano Reggiano); see recipe introduction salt and freshly milled black pepper

  • For the topping: 1 level tablespoon freshly grated Parmesan (Parmigiano Reggiano); see recipe introductio Pre-heat the oven to gas mark 9, 475°F (240°C).


Prepare the aubergine and courgettes ahead of time by cutting them into 1 inch (2.5 cm) dice, leaving the skins on. Then toss the dice in about a level dessertspoon of salt and pack them into a colander with a plate on top and a heavy weight on top of the plate. Leave them on one side for an hour so that some of the bitter juices drain out.

After that, squeeze out any juices left, and dry the dice thoroughly in a clean cloth. Now arrange the tomatoes, aubergine, courgettes, peppers and onion in the roasting tin, sprinkle with the chopped garlic, basil and olive oil, toss everything around in the oil to get a good coating, and season with salt and pepper. Now place the tin on the highest shelf of the oven for 30-40 minutes or until the vegetables are toasted brown at the edges.

Meanwhile make the sauce by placing all the ingredients (except the cheese) in a small saucepan and whisking continuously over a medium heat until the sauce boils and thickens. Then turn the heat down to its lowest and let the sauce cook for 2 minutes. Now add the grated Parmesan. When the vegetables are done, remove them from the oven and stir in the chopped olives and the capers. Turn the oven down to gas mark 4, 350°F (180°C).

Now, into the baking dish pour one quarter of the sauce, followed by one third of the vegetable mixture. Then sprinkle in a third of the Mozzarella and follow this with a single layer of lasagne sheets. Repeat this process, ending up with a final layer of sauce and a good sprinkling of grated Parmesan. Now place the dish in the oven and bake for 25-30 minutes or until the top is crusty and golden. All this needs is a plain lettuce salad with a lemony dressing as an accompaniment.

(Recipe Source: Delia Smith’s Summer Collection | )

Share with us your meals ideas using #xheatrecipe #xheatnutrition

Yolanda Stevens BS in Nutrition and Dietetics

Book your next Consultation with Yolanda Stevens here

(713) 206 - 3802 |

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