No cook meals / Simple+Optimum

All recipes are high-fat, adequate protein, designed to minimize carbs to roughly 40% of overall calories in order to lower overall inflammation and prevent disease; with almost nothing processed, and no soy or gluten, and a dramatic reduction of sugar. We recommend making the meals with organic ingredients whenever possible. The recipes are designed to create an overall daily diet of 40% carbs, 30% fat, 30% protein with the precise ratio varied each meal.

All-Green Salad With Avocado And SpinachAn incredibly easy lunch or light dinner to throw together, featuring all green ingredients and no cooking involved. One bowl required.

Baked Portobello Mushrooms With Vegan Parmesan And HerbsThis dish features baked mushrooms with herbs and vegan cheese. Vegan parmesan cheese can be found in most health food stores. A great light meal or side dish. One pan required.

Black Bean Bunless BurgersBlack bean patties, stacked with avocado, cucumber, tomato and drizzled with oil. One bowl and one tray required.

Brown Rice, Avocado, Nori And Vegetable Sushi BowlsA vegan version of sushi, in bowl form. We use a small portion of brown rice to provide energy, fiber and authentic sushi texture. One pot required.

Cauliflower Coconut “Macaroni Cheese” BakeA low carb, vegan take on the classic comfort food, macaroni and cheese. We use cauliflower, coconut cream and nutritional yeast. One bowl required.

Cauliflower Pizza With Dried Tomatoes, Olives And ArugulaA low-carb pizza base topped with sun dried tomatoes, olives and arugula. 1 tray and 1 bowl required.

Cauliflower Rice With Peas, Carrots And Coconut AminosA vegan, low carb take on the classic Asian dish, fried rice. Coconut aminos are a near substitute for soy sauce, and can be found in most good supermarkets or health food stores. One frying pan or saute pan required.

Cold Zucchini Noodle Salad With Red Onion, Olives, Tomatoes And HerbsA no-cook meal with zucchini noodles, red onion, olives, fresh tomatoes and herbs. Perfect for Summertime.

Curried Kale And Apricot SlawA mixture of sweet and spicy, with a crunchy texture and an aromatic dressing. One small pan and one bowl required. No cooking required, except the toasting of spices.

Dry Eggplant And Green Bean CurryA dry curry of eggplant, green beans and spices. One pan or pot required.

Easy Parsnip SoupA simple soup of parsnips, garlic, onion and cauliflower. One pot required.

Fig, And Zucchini Tray BakeFresh figs, soft-roasted zucchinis and walnuts mingle to create a unique tray bake. Tossed with fresh leafy greens at the end, to create a warm salad. One tray required.

Filled Lettuce Cups With Lentils, Avocado And Fresh GreensEdible cups in the form of lettuce are filled with creamy avocado, filling lentils and fresh greens. One chopping board and one bowl required.

Fresh Orange And Greens SaladA zesty salad of fresh oranges, greens, seeds and a light dressing. Ideal for a fast, fresh Summer lunch or light dinner. No cooking required. One bowl required.

Kale, Radish, Apple, Avocado And Seed SaladIf you grow kale in your garden and you have an abundance to use up, this salad is an easy way to do so. No cooking required. One bowl required.

Low-Carb Nacho BowlsA mixture of beans, tomato, fresh veggies, avocado, cilantro and coconut yogurt. Nachos without the meat or chips. One pan needed.

Mushroom StewA Rich Stew Of Mushrooms, Sweet Potato, Garlic And Onions. A Vegan, Low-Carb Version Of A Traditional Beef Stew. One Pot Required.

Mushroom-Stuffed Bell PeppersStuffed red bell peppers with mushrooms, garlic and herbs. A simple, light dinner which can be served alone or with a side salad to increase the calories. Or, you could serve it with another recipe from this collection! One tray required.

Mushroom, Coconut And Garlic Zucchini NoodlesZucchini noodles tossed with sauteed mushrooms, garlic and coconut cream. One pan required.

Portobello Mushroom BurgersBurgers made from lettuce buns, mushroom patties and fresh veggie fillings. One pan required.

Quinoa And Sunflower Seed Stuffed AvocadosA dish which looks classy but is actually super simple to make. All you need is one pot to cook the quinoa. The avocado skins are used as bowls. While quinoa is a high-carb food, it also contains lots of fiber, and we only use a small portion per serving to keep the net carbs down.

Raw Broccoli, Strawberry And Macadamia Salad BowlsA fresh, raw salad of broccoli, juicy strawberries and macadamia nuts. No cooking required. One bowl required.

Red And Green Slaw With Coconut DressingA fresh slaw made from red and green cabbage, apple, seeds and a coconut dressing. One bowl required.

Red Cabbage, Peach And Brazil Nut Salad BowlsMulti-colored salad bowls filled with raw ingredients such as red cabbage, fresh peaches, mint and Brazil nuts for selenium. No cooking required. 1 bowl required.

Roasted Broccoli, Almonds And Sweet Potato Tray Bake SaladA roasted salad of broccoli, sweet potato and almonds, with a coconut yogurt dressing. While sweet potatoes are not a conventionally low carb food, the serving size is only ¼ of a cup, which means the net carb count stays reasonably low, while still reaping the benefits of sweet potato. If the carb count is too high for you, you could remove the sweet potato and simply add more broccoli. One tray required.

Roasted Carrot, Butternut And Fennel Tray Bake With Lime Dressing And Fresh AvocadoA simple tray bake with carrots, butternut squash, fresh fennel, fennel seed and lime juice dressing. We add fresh avocado at the end for extra fat and fiber, as well as mild, creamy flavor. One tray required.

Roasted Cauliflower SteaksSteaks of cauliflower, roasted with oils and spices, with kale and leek on the side. One tray required.

Roasted Eggplant And Cauliflower Tray Bake With Nuts And SeedsA simple tray-bake with eggplant, cauliflower, nuts and seeds for extra fat and texture. Served with an aromatic coconut cream dressing. All it requires is a plate and a fork to enjoy. One tray required.

Roasted Endive And Cannellini Bean Tray BakeA simple tray bake of halved endives with cannellini beans, tossed with leafy greens, nuts and citrus. One tray required.

Roasted Mushroom, Asparagus And Chickpea Traybake With Roasted Lemon DressingA simple tray bake with asparagus, mushrooms, chickpeas and roasted lemons. We use the roasted lemons to create a dressing. One tray required.

Roasted Veggie And Lemon Tray-BakeA classic tray-bake dinner. Just pile veggies, lemon and spices onto a tray and bake until tender. One tray required.

Shirataki Noodle Pad ThaiA low carb, vegan take on the classic Thai noodle dish. One pot required.

Shredded Carrot And Cabbage Salad With Thai Coconut And Peanut SauceA crunchy salad of carrot and cabbage, with coconut peanut sauce. No cooking required. One bowl required.

Simple Tomato And Zucchini SoupA light, flavorful and easy Summer soup of tomatoes and zucchini. Perfect for people who have veggie gardens and need a way to use up all of those ripe squash and tomatoes. One pot required.

Simple Veggie LaksaA simple, spicy, creamy laksa with shirataki noodles and veggies. One pot required.

Spaghetti Squash Stuffed With Mushrooms And OnionSpaghetti squash acts as both the filling and the bowl for this warm dish featuring mushrooms and onions. One tray and one bowl required.

Spinach And Chickpea CurryA flavorsome, fiber-rich curry of chickpeas, spinach, cauliflower and spices. One pot required.

Spring Asparagus Stir Fry With Cauliflower RiceA Spring stir-fry which is super fast to whip up, and provides a large dose of fresh vegetables such as asparagus and cauliflower. One wok or frying pan required.

Stuffed Eggplants With LentilsHalved eggplants filled with lentils, garlic, parsley, olive oil and lemon juice. One tray required.

Stuffed ZucchinisA one-pan, one chopping board dish which celebrates the versatility and low-carb nutrition of zucchini.

Sweet Potato And Zucchini Chips With Guacamole DipSweet potatoes and zucchini cut into chips, roasted in the oven and served with guacamole. A vegan, lower-carb take on a bowl of nachos. One small bowl and one tray required.

Sweetcorn, Butternut, Spinach And Leek Oven Bake With Avocado And Chili To ServeA filling and nourishing dish featuring sweetcorn, pumpkin, spinach and leek. Coconut cream and vegetable stock provide moisture and a self-made sauce. One dish required.

Turmeric And Spinach Dahl (Low-Carb Version)An incredibly easy one-pot dish made with lentils, spinach, cauliflower and spices.

Vanilla, Rhubarb And Peach Tray Bake (Dessert Or Sweet Lunch Option)A simple and easy way to use up excess rhubarb and peaches. Great to eat for breakfast, lunch, snacks or desserts. One tray required.

Vegan Lower-Carb TabboulehA vegan, lower carb tabbouleh made with amaranth (gluten free), fresh tomatoes, cucumber, scallions/green onion, lemon and herbs. One saucepan required.

Vegan, Low Carb Lasagna BakeA low-carb, vegan take on lasagna, packed with vegetables and tomatoes. A cheat’s version with no need to make sauces. One dish required.

Vegan, Low-Carb Sushi RollsEasy sushi rolls filled with avocado, sprouts, bell pepper, carrot and cucumber, no cooking required. A chopping board required.

Zucchini Noodles With Spicy Tomatoes And ChiliA fresh take on spicy tomato pasta, made with zucchini noodles. One pan required.

Zucchini, Tomato And Basil BakeFresh Summer vegetables layered and baked until soft. Nuts and seeds provide fat, flavor and texture. One pan required.

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