5 Fabulous diet meals in under 30 minutes!



See here’s the thing, as much as your family loves and supports you on your newly found quest to weight loss, nobody is willingly going to give up their meals to join you on your diet!

And believe me when I say this, you can only have broccoli and bland salads for a short while before dry bread looks more appealing.

Not having a variety of meals in your diet might lead to boredom and that’s when you catch yourself picking at forbidden foods.

Well it’s your lucky day! I have 5 meals that is quick and easy and very tasty indeed.

I’ve been cooking diet meals for a while now, not only for myself but for my clients as well. I cater mostly for the Slender Wonder, Lean Again and Dr.Cohen diets. So if you are currently following one of these diets then please ensure that you adjust your protein and veggies according to your own personal diet allowances. This goes for ingredients used as well.

If you are not following any of the above diets but would still love to have a low carb meal then please feel free to adjust the weight of the protein and veggies to suit your own preferences. The recipes have been developed to give you 100 g protein and 100 g veggies per portion. This might be too little for your dietary needs so don’t stress it if you need to increase either quantities of your protein or veggies or both.


Always make more than one portion at a time and keep the other meal in the fridge for that unexpected odd day in the week that you don’t feel like cooking your diet meal. This will save you a lot of time in the week to do other things, like taking a walk, painting your nails or just rewarding yourself with a nice long bubble bath. 

Zucchini Spaghetti and lean beef meatballs


Serves 4 


400 g Lean Beef mince

1.25 ml mixed dry herbs

1.25 ml salt

a pinch of cayenne pepper

Mix all the ingredients together and  form your meatballs. I use my 15 ml measure spoon to scoop out the meat and then roll them into little balls. Once rolled out set aside.

Zucchini Spaghetti 

400 g zucchini

Wash and cut your Zucchini’s into Julienne strips. I’ve use my Shogun Julienne cutter, but you can slice the zucchini in thin layers and simply cut it  into Julienne strips. Use a wok or a pan and cook your Zucchini spaghetti in boiling water with a little salt for +-3 minutes. Strain and set aside.

Use the same pan for your meatballs. Place meatballs in your pan with a little water and cook on all sides for +- 5 minutes or until firm and done. Remove from the pan and give your pan a quick rinse and dry thoroughly. Cover with a little spray and cook and fry your meatballs until they are golden brown.

At this stage you could add the zucchini spaghetti back to your pan with your meatballs and heat them through before serving.

Lean Beef and Gem Squash


Serves 4 

Gem Squash x 2 small

Cook or steam your gem squash and set aside, season with salt. Each half is +- 70 g – 100 g cooked weight.

400 g lean beef

1.25 ml salt

1.25 mixed herbs

a pinch of cinnamon

1 single serving sugar substitute sachet

20 g finely chopped onion (Chop a small onion and keep in an airtight container and use for the rest of your meals the following day)

100 g tomato grated

Spray a pan with spray and cook and fry the lean beef, onions, herbs and spices together until done and golden brown. Add the tomatoes, the sugar substitute and a little water and cook for a few minute, stirring occasionally to break up the tomatoes in order to form a little sauce.

Serve on top of your gem squash.

Creamy Zucchini and chicken dish


Serves 4 

100 g tomatoes finely chopped

20 g onions finely chopped

280 g Zucchini, washed and cut into rings

Salt to taste

1 sachet single serving sugar substitute

400 g Chicken fillet (no bone, no skin) cut into thin strips

4 level tsp light mayonnaise

Fry your chicken strips in a hot non-stick pan with a little spray and cook until nicely browned. (It’s okay if your chicken is still a little undone as we will add the veggies next and cook it all together until done).

Add the veggies, salt and sweetener and enough water to the pan to slowly cook it for about 3 – 5 minute until done. Add more water if needed during the cooking time, you want to create a little sauce with the tomatoes as they start to break down. Add the mayonnaise and stir through, let it cook for 30 seconds more.  Season with freshly ground black pepper before serving.

Sweet and sour chicken and spinach


Serves 4

400 g Chicken fillet (Skinless, boneless)

30 g Onions finely chopped

70 g Spinach finely chopped

300 g Zucchini’s washed and cut into strips

salt to taste

4 level tsp light mayonnaise

100 ml sprite zero

Fry your chicken with the onions in a non-stick pan with a little spray and cook until nicely browned.  Add the sprite zero and the veggies and cook until done +- 5 minutes. You can add a little more Sprite Zero if needed. Add the light mayonnaise lastly and a little more sprite zero depending on  how saucy you prefer it. Season with white pepper before serving.

Minute steak Hamburgers made with Lettuce “buns”


Oh this is my favourite diet meal in the history of ever!

So versatile, you can either make a lean beef mince patty or use chicken fillets or fish.

Serves 4

1 x  large iceberg lettuce

100 g tomato slices

100 g cucumber slices

4 level teaspoons light mayonnaise

400 g minute steaks

Foil for wrapping

Prepare your hamburger fillings by coring the lettuce and breaking the whole leaves apart from each other. You will use about 50 g of lettuce per burger. If you have lettuce left you can store them and use them for your next meal for a salad.

Slice your tomato and cucumber and season with salt and pepper.

Season your minute steaks with salt and pepper and fry in a non-stick pan until golden brown and done. let it rest for +- 3 – 5 minutes. Divide the steak into 4 portions.

Break off 4 foil squares and keep aside, you will want to have them next to you once you assemble your hamburger.

Build your hamburger by creating a little pocket with one lettuce leaf by folding both sides to each other, overlapping slightly. Fill it with your steak and place your tomato and cucumber underneath and above dabbing your light mayonnaise in between.

Wrap with another lettuce leaf and hold it all together with a square piece of foil.