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AIR FRYER COOKBOOK FOR BEGINNERS

1000 Day Air fryer Cookbook Healthy Meal Plan: The Best Air Fryer Cookbook for Two and
Easy Air Fryer Recipes: The Air Fryer Cookbook Beginners Best Air Fryer Recipes
Copyright 2019 by World Good Foods Ltd ISBN: 978-1-9993670-4-6
www.worldgoodfoods.com
The recipes and information in this book are provided for educational purposes only. Everyone needs are different, and these recipes
and methods reflect specifically on what has worked for the author. This book is not intended to provide medical advice or take the
place of medical treatment from qualified health care professionals. All readers who are taking any form of prescription medication
should consult with their physicians before making any changes to their current eating habits. Neither the publisher nor the author
takes any responsibility for any possible consequences of any person reading or following the information in this book.
 Table of Contents
Beginner’s Guide to Air Fryers 9 Pork29
Buttery Pork Chops 30
Chicken13 BBQ Pulled Pork with Coleslaw 30
Chicken Wings 14 Herb Crusted Pork Ribs 31
Sticky Lemon Drumsticks 14 Balsamic Pork 31
Tandoori Masala Chicken 15 Pork Medallions with Sour Cream 32
Rotisserie Chicken 15 Pork Shoulder Skewers with Pineapple 32
Crispy Garlic Chicken  16 Pork Steaks with Broccoli 33
with Lemon Dip 16 Crispy Pork 33
Chicken Nuggets 16 Pork Dumplings 34
Roasted Almond Chicken 17 Pork Quesadillas 34
Chicken Pie 17 BBQ Pork Sandwich 35
Chicken Sandwich 18 Crispy Coconut Pork Belly 35
Mexican Chicken Wrap 18 Lemon Pork Ribs 36
Thai Chicken Skewers 19 Honey Mustard Pork Chops 36
BBQ Chicken Pizza 19
Chicken Lollipops 20 Beef37
Almond Stuffed Chicken 20 Teriyaki Beef Steak with Broccoli 38
Beef Chipotle 38
Turkey21 Lemon Herb Beef Roast 39
Butter-Honey Glazed Turkey 22 Skirt Steak Fajitas Wraps 39
Pineapple Turkey Kabobs 22 Beef Stuffed Capsicum 40
Lemon Garlic Turkey 23 Spaghetti Meatballs on Stick 40
Turkey Pattie with Avocado Salad 23 Salted Beef with Caramelized Onions 41
Mexican Turkey Tacos 24 Sticky BBQ Honey Strips 41
Pistachio Stuffed Turkey Breast 24 Beef with Mix Vegetables 42
Turkey Quesadilla 25 Crispy Mongolian Beef 42
Cranberry Turkey Wings 25 Thai Beef Salad 43
Pulled Turkey Sandwich 26 Chinese Beef and Broccoli 43
Apricot Glazed Turkey Legs 26 Beef Kabobs 44
Turkey Meatloaf 27 Beef & Mushroom Meatloaf 44
Cheese Stuffed Turkey Meatballs 27
Turkey Burgers 28
Turkey Sausages 28
Lamb45 Desserts65
Roasted Lamb Leg 46 Chocolate Fudge Brownies 66
Lemon Herb Lamb Chops 46 Coconut Cookies 66
Lamb Steak with Sweet Potatoes 47 Chocolate Soufflé 67
Thai Lamb Stir Fry 47 Assorted Donuts 67
Classic Lamb Shanks 48 Chocolate Cake 68
Basil Lamb Cutlets 48 Pineapple Bites 68
Lamb Pie 49 Cinnamon Sugar Churros  69
Mediterranean Lamb Burgers 49 Raisin Bread Pudding with Chocolate Sauce 69
Sweet and Sour Lamb Ribs 50 Blueberry Cheesecake 70
Spicy Lamb Meatballs with Mango Salsa 50 Tropical Egg Rolls 71
Walnut-Stuffed Lamb 51
Plum Roast Lamb 51
Turkish Kebabs with Tahini Sauce 52
Crispy Cheesy Lamb Chops 52

Vegetarian53
Blooming Onion with Spicy Dip 54
Cheesy Jalapenos 54
Vegan Burrito Bowl 55
Eggplant Pizza 55
Veggie Stuffed Peppers 56
Potato Croquettes 56
Vegetable Lasagna 57
Buffalo Cauliflower Wings 57
Kale Chips 58
Vegetable Spring Rolls 58
Cheesy Zucchini Boats 59
Vegetable Sushi 59
Tofu Satay 60
Classic Falafel 60
Vegan Tacos 61
Sweet and Sour Cauliflower Stir Fry 61
Vegetable Fritters 62
Sweet Potato Jackets 62
Sticky BBQ Tofu 63
Black Bean Burger 64
Recipes for Two 72 Pork89
Creamy Pork Chops 90
Chicken73 Coleslaw Pulled Pork BBQ Style  90
Korean Chicken Wings 74 Crusty Rosemary Pork Ribs 91
Honey Drumsticks with Citrus 74 Pork Tenderloin in Balsamic Vinegar 91
IndianTandoori Chicken 75 Pork Medallions with Parmesan Cheese 92
Curry Roasted Chicken 75 Tropical Pork Shoulder Skewers  92
Lemon Crusty Chicken  76 Pork Steaks with Honey & Broccoli 93
Nuggets with Breadcrumbs 76 Crusty Pork in Herbs 93
Creamy Almond Chicken 77 Pork Wonton 94
Worcestershire Pie 77 Ginger Quesadillas 94
Ground Chicken Delight 78 BBQ Burger 95
Mexican Chili Chicken 78 Crispy Coconut Pork Belly 95
Asian Creamy Chicken Skewers 79 Thyme & Citrus Ribs 96
Barbecue & Mo Chicken Pizza 79 Dijon Mustard Chops 96
Chicken Worcestershire Candy Pops 80
Cheese & Almond Stuffed Chicken 80 Beef97
Japanese Filet Mignon  98
Turkey81 Chipotle Steak 98
Honey & Thyme Glazed Turkey 82 Lemon Beef Sirloin Roast 99
Turkish Kabobs 82 Steak Guacamole Fajitas  99
Lemon Garlic Turkey 83 Ground Beef Stuffed Bell Peppers 100
Avocado Turkey Salad Patties 83 Italian Meatballs 100
Ground Turkey Tacos 84 Sirloin Steak with Caramelized Onions 101
Turkey Breast with 84 BBQ Honey Steak Strips 101
Pistachio & Apple Stuffing  84 Veggie Tenderloin 102
Cheddar Turkey Quesadilla 85 Mongolian Beef Chuck with Oyster Sauce 102
Turkey Berry Wings 85 Thai Beef Salad 103
Pan-Browned Turkey Breast Sandwich 86 Chinese Flank Steak and Broccoli 103
Glazed Apricot Turkey Legs with Italian Seasoning86 Beef Kabobs 104
Vegetable Turkey Meatloaf 87 Mushroom Meatloaf in Pizza Sauce 104
Minted Cheesy Turkey Meatballs 87
Turkey Teriyaki Burgers 88
Ground Turkey Parsley Sausages 88
Lamb105 Desserts125
Rosemary Roasted Lamb Leg 106 Butter Cocoa Brownies 126
Citrusy Thyme Chops 106 Tropical Cookies 126
Sweet Potato Steak Delight 107 Chocolate Chip Cake 127
Spicy Coconut Stir Fry Back Strap 107 Instant Pot Choco Doughnuts 127
Garlic Lamb Shanks in Soya Sauce 108 Frosty Choco Cake 128
Balsamic Lamb Cutlets 108 Wonton Tropical Bites 128
Lamb Pie 109 Cinnamon Sugar Churros  129
Mediterranean Lamb Burgers 109 Choco Nutmeg Pudding 129
Sweet and Sour Lamb Ribs 110 Blueberry Cream Cake Cheesecake 130
Spicy Lamb Meatballs with Mango Salsa 110 Strawberry Cream Rolls 130
Lamb Breasts Stuffed with Cream and Walnuts 111
Roasted Lamb with Plum Sauce 111 Weekly Schedules 131
Tahini Style Kebabs 112
Cheesy Crusty Chops 112

Vegetarian113
Spring Onion Paprika Dip 114
Cheesypeños114
Vegeterian Corn Burrito  115
Aubergine Pizza 115
Peppers with Vegan Stuffing 116
Veggie Croquettes 116
Vegetable Lasagna 117
Buffalo Cauliflower Wings 117
Kale Fries 118
Veggie Asian Rolls 118
Cheddar Courgette Boats 119
Sushi Nori 119
Veggie Tofu Skewers 120
Classic Falafel 120
Meatless Tacos 121
Cauliflower Chinese Stir Fry 121
Veggie Frittata 122
Cheesy Sweet Potatoes  122
Firm Tofu BBQ 123
Bean & Cilantro Burger 124
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 Beginner’s Guide to Air Fryers
Air fryers are quickly becoming a must-have in any modern
kitchen. This easy-to-use appliance will save you time and money
in the kitchen and maybe even a few extra calories! Looking to How to Set Up a
eat healthier? An air fryer can eliminate up to 50% of calories
from fat while still making your food crispy and tasty! New Air Fryer:
Your new air fryer can be customized to cook anything from
potatoes to fish! This handy guide will show you how to set up,
use, and clean your air fryer so you will feel comfortable using it Your new air fryer features a power light, a timer, and
for many years to come! Many accessories are available for your a temperature gauge. Please refer to the formal instruc-
air fryer that expand it’s functions like pizza pans, skewer racks, tion manual and diagram to learn about the symbols on
and even cake barrels! the air fryer.
1. Remove the packing material and labels from

How Does an Air Fryer Work? the inside and outside of the air fryer.
2. Unlock the frying basket from the drawer and
wash with hot, soapy water. Do not immerse
An air fryer uses the ‘convection’ method to circulate hot air your air fryer in water. Wipe with a clean,
around food that is placed in a tray or a basket. At a high speed, damp cloth and dry all parts thoroughly before
the outside of the food gets brown and crispy. This is called ‘car- first use.
amelization’ which creates same effect as submerging food into
3. Lock the clean basket into the drawer by slid-
hot oil. The air fryer works by coating the desired food in a thin
ing the handle between the notches on the top
layer of oil while circulating air heated up to 200 degrees C (392F).
until it clicks. Now you are ready to cook!
Your new air fryer can brown foods like potato chips, chicken,
fish, steak, and even pastries using 70 to 80% less oil than a tradi- Your new air fryer features a power light, a timer, and
tional deep fryer. Not everyone can have a full convection oven in a temperature gauge. Please refer to the formal instruc-
their kitchen, but anyone can use an air fryer! tion manual and diagram to learn about the symbols on
the air fryer.

Test Out Your Air Fryer:

Your air fryer is so easy to use once! Here is a step-by-step guide to frying!

1. Place your air fryer on a flat surface near an electrical 6. The HEAT light will illuminate.
outlet. Plug in and turn ON. Make sure there is at least 4” 7. In order to ensure even browning, open the fryer basket
of air space around the entire fryer in order to adequately halfway during the cooking process and turn or shake
hot air and steam during use. the contents. Use oven mitts when handling the hot air
2. Open the fryer basket drawer and remove the inner fryer basket.
basket. Place food inside the basket. Circulating air is 8. Keep cooking food at 5-minute increments until all
what cooks the food, so be sure not to overfill the basket pieces are fully cooked and uniformly browned.
more than 2/3 full!
9. Once the food has been cooked, allow 20 seconds for
3. Return the fryer basket to the drawer and ensure it is food to ‘rest’ before handling or removing from air fryer
fully locked in and the drawer is closed. basket.
4. Select the desired temperature (between 175F and 400F). 10. Turn off your air fryer by turning the timer dial to ‘0.’
5. If the air fryer is cold, add an additional 3 minutes to the Unplug the air fryer when not in use.
specified cooking time for your food. Turn the dial to
reflect that amount of time.

9
 How to Clean Your Converting Recipes
Air Fryer: with Your Air Fryer
Air fryers are a wonderfully convenient With a little know-how, you can enjoy
way to cook food quickly and healthfully. your favorite food with half the fat calories
But they won’t last forever without proper using your air fryer! Air fryers cook hotter
cleaning and maintenance. Proper care will than ovens, so a quick rule of thumb is to
ensure your air fryer will remain useful for reduce the temperature on your air fryer by
years to come. 20 to 50 degrees and the cooking time by
1. Make sure your air fryer is unplugged 20%. For packaged or frozen foods, the same
and cold. rule applies. Just be sure to shake or turn
the food halfway through the cooking pro-
2. Wipe the outside with a damp cloth cess to be sure it’s cooked thoroughly on the
and wipe down the inside the inside inside and evenly browned on the outside!
with a sponge or cloth and hot water.
3. Wash the pan, tray, and basket with
hot soapy water, or if you prefer, clean Helpful Tips for
them in the dishwasher as these items
are dishwasher safe. Air Fryer Success:
4. Do not use utensils to scrape food off
the pan, tray, or basket. These com-
ponents have a non-stick coating on Thoroughly cleaning your air fryer
them that scratches off easily. If food after each use is the best way to ensure
has hardened on these parts, soak in successful frying every time. But here
hot water before washing. are a few extra tips that will guarantee
your appliance performs at its best!
5. Make sure the pan, tray, and basket
are completely dry before replacing 1. Inspect the cords before each use.
back into the air fryer. A frayed or damaged cord can
cause serious injury.
2. Make sure there are no pieces of
debris inside your air fryer before
How to Store Your using it. If it’s been a long time
since you used your air fryer,
Air Fryer: inspect it for loose debris, dust
or any other damage. If any of
Make sure your air fryer is completely
the components are damaged,
cooled and clean before storing. Keep it in
contact the manufacturer for
an upright position and make sure the cords
replacements.
are secure by gently tucking them into the
drawer. 3. Always use your air fryer on
a level surface. This ensures
proper cooking and a safe user
experience.

10
11
12
 Chicken
Chicken Wings 14
Sticky Lemon Drumsticks 14
Tandoori Masala Chicken 15
Rotisserie Chicken 15
Crispy Garlic Chicken with Lemon Dip 16
Chicken Nuggets 16
Roasted Almond Chicken 17
Chicken Pie 17
Chicken Sandwich 18
Mexican Chicken Wrap 18
Thai Chicken Skewers 19
BBQ Chicken Pizza 19
Chicken Lollipops 20
Almond Stuffed Chicken 20

13
 Chicken Wings Sticky Lemon
Drumsticks
Serving: 4 Cooking Time: 20 minutes Serving: 3 Cooking Time: 15 minutes

Nutritional values Nutritional values

Calories 350 kcal Total Carbs 14.89 g Calories 783 kcal Total Carbs 50.05 g
Fat 8.27 g Protein 50.46 g Fat 40.02 g Protein 56.01 g

Ingredients Ingredients
2lb. chicken wings For Garnishing: 2lb. chicken drumsticks For Garnishing:
1/2 cup BBQ sauce 1/2 cup cilantro, chopped 1/2 cup honey 1/2 cup parsley, finely
1 tbsp soy sauce 3 tbsp teriyaki sauce chopped
1/4 tsp black pepper 2 tbsp butter Lemon wedges
1 tbsp lemon juice
1 tbsp olive oil
Directions:
1. Add all the ingredients to the chicken wings and let
marinate for an hour. Directions:
2. Preheat the air fryer to 380F. 1. Preheat the air fryer to 360F.
3. Transfer the chicken wings into the air fryer basket. 2. Use an oil brush, to coat the drumsticks very lightly
4. Cook for 20 minutes at 400F until crisp and lightly with olive oil.
browned. 3. Place the drumsticks in the air fryer basket.
5. Transfer to a serving bowl, sprinkle chopped cilantro 4. Cook for 15 minutes, turning the drumsticks halfway
and serve. after few minutes with a tong.
5. Meanwhile combine all the remaining ingredients to a
bowl and microwave for 3 minutes.
6. When the drumsticks are cooked through, brush them
with the prepared sauce until well coated.
7. Garnish with chopped parsley and serve hot with
lemon wedges.

14
 Tandoori Masala Rotisserie
Chicken Chicken
Serving: 6 Cooking Time: 25 minutes Serving: 6 Cooking Time: 30 minutes

Nutritional values Nutritional values

Calories 311 kcal Total Carbs 5.87 g Calories 392 kcal Total Carbs 3.53 g
Fat 8.89 g Protein 49.26 g Fat 12.99 g Protein 62.22 g

Ingredients Ingredients
3lb. chicken 1 tsp ground cumin 4lb. whole chicken For Dry Rub:
2 cup yogurt 4 tbsp lemon juice 2 tbsp olive oil 1 tbsp garlic powder
1 tbsp ginger For Garnishing: 1 tbsp onion powder
1 tbsp garlic paste 1 cup onion, sliced into 1 tbsp paprika
1 tsp turmeric rings 1 tbsp curry powder
1 tsp red chili powder 4-5 lemon wedges Salt and pepper to taste

Directions: Directions:
1. Start by preparing a marinade, in a large mixing bowl, 1. Preheat the air fryer to 360F for 10 minutes.
combine yogurt, ginger garlic paste, turmeric, chili powder, 2. Thoroughly wash the chicken, remove the neck and
cumin and lemon juice; mix until well combined. giblets.
2. Rinse the chicken and pat the excess moisture with paper 3. Pat the excess moisture with paper towel.
towel. 4. With the help of a sharp knife, mark the slits in the
middle of the chicken.
3. With the help of a sharp knife, mark the slits in the center of
each chicken. 5. Brush the chicken with oil; set aside.
4. Pour the marinade over the chicken and let marinate for 2 6. In a large mixing bowl, mix all the spices together.
hours. 7. Generously rub the spices onto each side of the chicken.
5. Line the air fryer basket with aluminum foil. 8. Place the chicken into the air fryer basket.
6. Preheat the air fryer to 360F. 9. Cook at 400F for about 15 minutes.
10. Turn the chicken upside down and cook for another
7. Place the chicken into the basket and cook for 25 minutes at 15 minutes at 360F.
380F.
11. Once the chicken is done cooking, transfer it to a
8. Once the chicken is done, transfer the chicken to a serving large serving dish.
dish. 12. Let rest for 10 minutes at room temperature, slice
9. Top with onion rings and serve with lemon wedges. and serve.

15
 Crispy Garlic Chicken Chicken Nuggets
with Lemon Dip
Serving: 6 Cooking time: 20 minutes Serving: 8 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 384 kcal Total Carbs 6.59 g Calories 228 kcal Total Carbs 3.63 g
Fat 14.7 g Protein 53.41 g Fat 11.8 g Protein 24.94 g

Ingredients Ingredients
3lb. chicken For Lemon Dip: 2lb. chicken breast, boneless and cut into 1/2 inch pieces
Coating: 1/4 cup sour cream 1 cup bread crumbs
1 cup bread crumbs 1 tbsp lemon juice 1 large egg
1 cup parmesan cheese 2 tbsp Italian seasoning
1/4 tsp paprika
1 tbsp onion powder 1 tsp olive oil
Salt to taste
1 tsp garlic powder Salt and pepper to taste
1 tbsp oil
2 eggs
Directions:
1. Preheat air fryer to 400F for few minutes.
Directions: 2. In a large mixing bowl, mix bread crumbs, Italian
For Lemon Dip: seasoning, salt and pepper.
1. Combine all the ingredients into a small serving bowl 3. Whisk the egg and olive oil in a medium bowl.
and set aside.
4. Dip chicken pieces in the egg mixture and then into
For Chicken: the crumb mixture.
2. Thoroughly wash the chicken, pat the excess moisture
with paper towel. 5. Place the chicken nuggets into the air fryer basket.
3. In a large mixing bowl, combine bread crumbs, 6. Be careful not to over crowd the basket. Try to cook in
parmesan cheese, onion powder and garlic powder. In batches if needed.
another bowl beat egg and oil until frothy.
7. Air fry for 15 minutes, turning halfway until nice
4. Dip each chicken piece into the egg and then into the golden and crispy.
bread crumb mixture.
5. Preheat air fryer for few minutes at 380F.
6. Arrange the chicken into the basket, shaking off any
excess bread crumbs.
7. Cook for 20 minutes.
8. Serve the chicken with lemon dip.

16
 Roasted Almond Chicken Pie
Chicken
Serving: 8 Cooking time: 30 minutes Serving: 6 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 303 kcal Total Carbs 2.53 g Calories 635 kcal Total Carbs 45.61 g
Fat 10.51 g Protein 46.4 g Fat 39.62 g Protein 23.77 g

Ingredients Ingredients
4lb. whole chicken 1lb. chicken breast, boneless 2 clove garlic, minced
1/2 cup almonds, coarsely chopped 1lb. or 1 package of puff pastry frozen 1/2 cup milk
1 small onion, chopped 1 tbsp Worcestershire sauce
3 tbsp Italian seasoning
1 cup carrot, diced 1 tbsp plain flour
1/4 cup lemon juice
1 cup peas 1 tbsp oil
3 tbsp butter 1 cup potatoes, cubed 1 egg yolk
1/4 cup parsley, finely chopped 1 cup mushroom, sliced Salt and black pepper to taste
Salt to taste

Directions:
Directions: 1. In a fry pan heat oil until shimmering.
2. Add onion and garlic, sauté for 5 minutes.
1. Clean and pat dry the chicken.
3. Add flour and cook for 30 seconds, immediately add milk,
2. In a small mixing bowl, combine almonds, Italian seasoning, Worcestershire sauce and all the vegetables.
lemon juice, butter, parsley and salt; mix until well combined. 4. Season with salt and pepper.
3. Generously rub the mixture all over the chicken. 5. Cook until the mixture starts to bubble.
6. Once thickened remove from heat; set aside.
4. Spray the air fry basket with cooking spray and preheat the
air fryer to 400F. 7. On a lightly floured surface, roll the pastry dough out, about ¼
inch thick rectangle.
5. Transfer the chicken to the basket and roast for 30 minutes 8. Using a round cookie cutter or a small glass, cut out circles.
flipping halfway through. 9. Spoon a small amount of chicken filling into the centers of each
circle.
6. Serve with your favorite dip.
10. Brush with the egg yolk around the perimeter of each circle.
11. Top with the second pastry cut out and seal the edges with a fork.
12. Brush the pies with egg yolk, poke 2-3 holes with the help of a fork.
13. Preheat the air fryer to 400F.
14. Carefully place the pie into the air fryer and bake for 20 minutes
until the tops are golden and crisp.
15. Serve hot.

17
 Chicken Mexican Chicken
Sandwich Wrap
Serving: 6 Cooking time: 25 minutes Serving: 8 Cooking time: 15 minutes

Nutritional values Nutritional values

For Chicken: For Sour cream:
Calories 165 kcal Total Carbs 2.96 g Calories 215 kcal Calories 21 kcal
Fat 12.19 g Fat 1.53 g
Fat 10.8 g Protein 14.27 g Total Carbs 1.04 g Total Carbs 1.32 g
Protein 23.73 g Protein 0.55 g

Ingredients Ingredients
1lb. ground chicken For Sauce: 2lb. chicken breast For Filling:
1/2 cup bread crumbs 1/2 cup chili garlic sauce 1 tbsp vinegar 8 tortillas
1/4 cup onion, finely chopped 1 tbsp soy sauce 1 cup carrot, shredded
1 tsp Dijon mustard
1 tbsp chili sauce 1 cup cabbage, shredded
1/2 cup green bell pepper, chopped 1/4 tsp black pepper
1 tsp black pepper 1 cup Lettuce, shredded
2 clove garlic, minced For Filling: 1 tbsp olive oil 1/2 cup tomatoes, chopped
1 large egg 6 sandwich buns Salt to taste 1 cup cheddar cheese, shredded
2 tbsp oil 1 head romaine lettuce, For Sour Cream: 1 cup mozzarella cheese,
Salt and black pepper to taste chopped 1/2 cup sour cream shredded
1 large tomato, sliced 2 cloves garlic, minced
1 tsp lemon juice
1/2 tsp green chili, finely chopped
Directions:
Directions:
1. In a food processor mix ground chicken, bread crumbs, garlic,
egg, oil, salt and black pepper. Process until well combined.
2. Transfer the mixture into a large mixing bowl, add onion and
bell pepper; mix well. 1. Marinade the chicken breast with vinegar, soy sauce, chili sauce,
olive oil, black pepper and salt. Refrigerate and let marinate for
3. Form the mixture into 1 inch thick, 6 oval patties. an hour.
4. Preheat the Air Fryer to 380F. 2. Preheat the air fryer to 400F.
5. Place the chicken patties into the bottom of the Air Fryer. 3. Place the marinated breast into the air fryer basket and bake for
15 minutes, turning the chicken after few minutes with tong to
6. Cook for 25 minutes, turning patties after 12 minutes with tong. make sure the chicken breast are evenly browned.
For Sauce: 4. Once the chicken is done, transfer it to a large serving plate; slice
7. In a small mixing bowl, mix all the sauce ingredients and set and let cool at room temperature.
aside. For Sour Cream:
For Assembling: 5. Mix together all the ingredients and set aside.
8. Spread some sauce onto the bottom halves of the buns, top with For Assembling:
a Pattie.
9. Place some lettuce and a sliced tomato and on top of the patties. 6. Place the sliced chicken down the center of each tortilla.
10. Sandwich with the second bun and serve. 7. Add shredded carrot, cabbage, lettuce and chopped tomatoes.
8. Add a spoonful of sour cream and top with some shredded
mozzarella and cheddar cheese; roll up tightly and serve.

18
 Thai Chicken BBQ Chicken
Skewers Pizza
Serving: 12 Cooking time: 20 minutes Serving: 6 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 246 kcal Total Carbs 2.2 g Calories 313 kcal Total Carbs 25.88 g
Fat 14.95 g Protein 24.86 g Fat 9.64 g Protein 29.65 g

Ingredients Ingredients
3lb. chicken breast, cubed 2 tbsp heavy cream 1lb. chicken, boneless and cubed
1/4 cup peanuts, crushed 1/2 tsp red chili powder 3/4 cup BBQ sauce
2 cloves garlic, minced 1 tbsp lemon juice For Filling:
4 tbsp coconut cream 12 wooden skewers 1 package fresh pizza dough
1 tsp brown sugar For Garnishing: 1 cup pizza sauce
1 tbsp peanut sauce ½ cup sesame seeds, 1 cup mozzarella cheese
1 tbsp fish sauce optional 1 cup cheddar cheese
1 tsp ground ginger Lime wedges ¼ tsp chili flakes

Directions: Directions:
1. Start by preparing a marinade, except peanuts; blend 1. Marinate the chicken pieces with BBQ sauce.
all the ingredients together until well combined. 2. Preheat air fryer to 400 F.
2. Place the cubed chicken into a large mixing bowl, pour 3. Divide the dough into 6 equal pieces.
the marinade and let marinate for 3-4 hours.
4. On a lightly floured surface, roll the dough out, into
3. Thread the marinated chicken onto the skewers. 6-inch thick circles.
Sprinkle crushed peanuts.
5. Spread pizza sauce on each circle.
4. Spray the air fry basket with cooking spray and preheat
at 380F for few minutes. 6. Place the marinated chicken pieces on top of the sauce.
5. Carefully place the skewers into the air fryer basket 7. Top with some cheese and place it carefully into the air
and cook for 20 minutes. fryer basket.
6. Try not to over crowd the basket. Cook in batches if 8. Cook for 15 minutes at 360F.
necessary. 9. Sprinkle some chili flakes and serve hot.
7. Sprinkle sesame seeds and serve with lime wedges.

19
 Chicken Almond Stuffed
Lollipops Chicken
Serving: 4 Cooking time: 30 minutes Serving: 4 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 373 kcal Total Carbs 10.45 g Calories 857 kcal Total Carbs 4.37 g
Fat 22.55 g Protein 30.88 g Fat 59.91 g Protein 72.88 g

Ingredients Ingredients
6 Chicken wings For Batter: 4 chicken breast For Garnishing:
For Marinade: 1/4 cup flour 1/4 cup almonds, roasted 1/3 cup parsley, chopped
2 tbsp corn flour and chopped Lemon wedges
1 tbsp Worcestershire sauce
1 clove garlic, minced 1 large egg 1 cup cream cheese
1/2 tsp chili sauce 1 cup cheddar cheese
1 tsp black pepper 1 clove garlic, minced
Salt to taste 1 tbsp olive oil
Salt and pepper to taste

Directions:
1. Preheat air fryer for few minutes. Directions:
2. Cut off the bone part and collect all the flesh at one
end. Spray the wings with cooking spray and set aside. 1. Preheat air fryer to 400F.
3. Mix all the marinade ingredients to a large mixing 2. With the help of sharp knife, mark the slits in the
bowl. middle of each breast to form pockets.
4. Place the prepared chicken lollipops in the marinade 3. Rub olive oil all over the chicken.
and let marinate for 1 hour.
4. In a small mixing, combine cream cheese, cheddar
For Batter: cheese, almonds, garlic, salt and pepper.
5. In another large mixing bowl, mix all the batter
ingredients until smooth and creamy. 5. Spoon the cheese mixture into each chicken pockets.
6. Wrap the exposed bone part with a small piece of 6. Secure the pockets with toothpicks.
aluminum foil from avoiding dark and sticky. 7. Place the stuffed chicken into the air fryer basket and
7. Dip the meat end of each chicken into the batter and cook for 25 minutes.
then immediately to the air fryer basket.
8. Garnish with fresh parsley and lime wedges.
8. Cook at 360F for 30 minutes, flipping halfway through.
9. Once the chicken lollipops are nice golden and crispy.
10. Prior to serving remove the foil and serve with your
favorite dip.

20
 Turkey
Butter-Honey Glazed Turkey 22
Pineapple Turkey Kabobs 22
Lemon Garlic Turkey 23
Turkey Pattie with Avocado Salad 23
Mexican Turkey Tacos 24
Pistachio Stuffed Turkey Breast 24
Turkey Quesadilla 25
Cranberry Turkey Wings 25
Pulled Turkey Sandwich 26
Apricot Glazed Turkey Legs 26
Turkey Meatloaf 27
Cheese Stuffed Turkey Meatballs 27
Turkey Burgers 28
Turkey Sausages 28

21
 Butter-Honey Pineapple Turkey
Glazed Turkey Kabobs
Serving: 6 Cooking time: 20 minutes Serving: 8 Cooking time: 30 minutes

Nutritional values Nutritional values

Calories 670 kcal Total Carbs 12.91 g Calories 283 kcal Total Carbs 13.77 g
Fat 18.97 g Protein 107.56 g Fat 18.24 g Protein 15.91 g

Ingredients Ingredients
6lb. whole turkey 1 tsp black pepper 2lb. turkey, boneless & cubed For Marinade:
1/4 cup butter 2 tbsp olive oil 2 cups pineapple, diced 1 cup pineapple juice
1/4 cup honey Salt to taste 2 medium onion, cubed 2 clove garlic, minced
1 tsp rosemary 1 cup green bell pepper, 1 tsp ginger
cubed
1 tsp thyme 1 tbsp Worcestershire
1 tsp oregano sauce
1 tsp paprika 1 tbsp vinegar
Salt and black pepper to
taste

Directions: 8 wooden skewers

1. Preheat air fryer to 400F.

2. Brush the olive oil all over the turkey. Directions:
3. In a small bowl, combine butter, honey, rosemary, 1. Start by preparing a marinade; pour all the ingredients
thyme, oregano, paprika, black pepper and salt; rub into a large mixing bowl.
the mixture generously all over the turkey. 2. Add turkey and marinate for 3 hours.
4. Place the turkey into the air fryer basket and cook for 3. Spray the air fryer basket with some cooking spray and
20 minutes or until the final temperature of turkey preheat at 400F.
reads 165F.
4. Alternately thread turkey, pineapple, onion and bell
5. Flip the turkey upside down after 10 minutes. pepper onto the skewers.
6. Remove the turkey and let rest for 10 minutes before 5. Place the skewers into the prepared basket and cook for
serving. about 30 minutes or until turkey temperature reaches
165F.

22
 Lemon Garlic Turkey Pattie with
Turkey Avocado Salad
Serving: 6 Cooking time: 25 minutes Serving: 8 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 267 kcal Total Carbs 2.47 g Calories 302 kcal Total Carbs 3.02 g
Fat 12.96 g Protein 33.47 g Fat 26.49 g Protein 12.13 g

Ingredients Ingredients
2lb. turkey breast, with skin For Garnishing: 1lb. ground turkey For Avocado Salad:
1 cup cherry tomatoes Lemon, sliced 1/2 cup breadcrumbs 1 large avocado, diced
2 clove garlic, minced 1/2 cup green onion, chopped 1 cup cherry tomato
1/4 cup fresh lemon juice 1/2 cup onion, chopped 1/2 cup onion, chopped
2 tbsp lemon peel, grated 1 clove garlic, minced Salt and black pepper to
1 tsp oregano 1 large egg taste
1 tsp thyme 1 tbsp teriyaki sauce
1 tbsp olive oil 1 tsp oil
Salt to taste Salt and pepper to taste

Directions: Directions:
1. Thoroughly wash the turkey breast and pat the excess 1. In a large mixing bowl mix all the ingredients together.
moisture with paper towel. 2. Shape the mixture into 8 patties, 1/2 inch thick.
2. Grease the air fryer basket with olive oil and preheat 3. Preheat the air fryer to 400F.
at 360F.
4. Place the patties into the air fryer basket and cook for
3. In a small mixing bowl, mix garlic, lemon juice, lemon 20 minutes.
peel, oregano, thyme and salt.
5. Meanwhile mix all the salad ingredients to a serving
4. Generously rub the mixture all over the turkey breast. bowl and set aside.
5. Place the turkey breast and cherry tomatoes into the 6. Serve the patties with avocado salad.
prepared air fryer basket.
6. Cook for 25 minutes.
7. Garnish with some sliced lemon and serve hot.

23
 Mexican Turkey Pistachio Stuffed
Tacos Turkey Breast
Serving: 6 Cooking time: 20 minutes Serving: 6 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 402 kcal Total Carbs 35.61 g Calories 568 kcal Total Carbs 7.88 g
Fat 13.99 g Protein 34.43 g Fat 35.12 g Protein 54.48 g

Ingredients Ingredients
1lb. ground turkey For Filling: 3lbs. turkey breast
1 tbsp taco seasoning 12 corn taco shells 1/4 cup butter
1/4 cup onion, finely chopped 2 cup black beans 1 cup pistachio, chopped
1 tbsp lemon juice 1 cup salsa 1/4 cup walnuts, chopped
1 tbsp olive oil 1 cup lettuce, shredded 1/2 cup apples, cubed
Salt to taste 2 cups mozzarella cheese 1 tbsp thyme
Salt and pepper to taste

Directions:
1. In a large skillet, heat oil over medium-high heat, sauté
Directions:
onion for 5 minutes. 1. Preheat the air fryer to 400F.
2. Add ground turkey, taco seasoning, salt and fry until 2. Season turkey breast with butter, salt and pepper.
nice golden brown.
3. In a small mixing bowl, mix pistachio, walnuts, apples
3. Once the turkey is done, remove from heat. and thyme, toss until well mixed.
4. Add lemon juice and set aside. 4. With the help of a sharp, mark slits in the center of
5. Spoon the turkey mixture into the taco shells. each breast.

6. Add black beans, salsa and mozzarella cheese. 5. Stuff each turkey pockets with the pistachio filling.

7. Line the air fryer basket with aluminum foil, spray 6. Roll up each breast tightly and secure with toothpick.
with some cooking spray and preheat at 400F for 8 7. Place the pockets into the air fryer and cook for about
minutes. 25 minutes.
8. Place the tacos into the basket and cook for 10 minutes 8. Once the turkey is done remove toothpicks and serve.
until crispy.
9. Transfer the tacos to a serving dish, top with lettuce
and serve immediately.

24
 Turkey Quesadilla Cranberry
Turkey Wings
Serving: 2 Cooking time: 20 minutes Serving: 4 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 1391 kcal Total Carbs 127.63 g Calories 774 kcal Total Carbs 26.98 g
Fat 61.81 g Protein 84.08 g Fat 42.29 g Protein 69.07 g

Ingredients Ingredients
1lb. ground turkey For Filling: 3lbs. Turkey wings
1/2 tsp dried oregano 4 tortillas 1/2 cup cranberry, dried
1 can green chilies, chopped 1 cup cheddar cheese 1/2 cup cranberry sauce
2 clove garlic, minced 1 cup mozzarella cheese 1/4 cup green onion, finely chopped
1 tbsp oil 1 cup corn 1 tsp smoked paprika
1 tsp salt 1 cup sweet red pepper 1 tsp black pepper
1 cup sweet yellow pepper Salt to taste

Directions: Directions:
1. In a large nonstick skillet over medium to high heat, 1. In a large mixing bowl, place the turkey wings; season
heat oil, sauté garlic for 2 minutes. with paprika, black pepper and salt.
2. Add turkey and cook until no longer pink. 2. Add the dried cranberry and sauce; rub the mixture
3. Add green chilies, oregano and salt. Cook for 8 minutes. over the wings and let marinate for 2 hours.

4. Once the turkey is done, remove from heat. 3. Preheat air fryer to 380F for 10 minutes.

5. Spray air fryer basket with cooking spray and preheat 4. Place the wings into the basket and cook for 15 minutes.
at 360F. 5. Once the wings are done, remove from the air fryer.
6. Place 1 tortilla on a cutting board. 6. Garnish with green onion and serve.
7. Spread half of the turkey mixture in the center of each
tortilla.
8. Top with corn, red pepper, yellow pepper, corn & cheese.
9. Place second tortilla over the top of the cheese.
10. Carefully place the Quesadilla into the prepared basket
& cook for about 10 minutes or until golden & crispy.

25
 Pulled Turkey Apricot Glazed
Sandwich Turkey Legs
Serving: 4 Cooking time: 40 minutes Serving: 4 Cooking time: 30 minutes

Nutritional values Nutritional values

Calories 373 kcal Total Carbs 1.78 g Calories 1300 kcal Total Carbs 15.87 g
Fat 17.08 g Protein 49.78 g Fat 61.94 g Protein 159.83 g

Ingredients Ingredients
2 lbs. Turkey breast For Filling: 4 turkey legs, bone-in, For Garnishing:
skin-on
1 tbsp oyster sauce 8 slices of bread, toasted or 2 tbsp chives, sliced
browned in pan 1/2 cup apricot juice
1 tbsp Worcestershire sauce
Cheddar cheese, slices 2 tbsp honey
1 tsp olive oil
1 head Romaine lettuce, 1 tbsp corn flour
1 tsp black pepper
chopped 1 tbsp Italian seasoning
Salt to taste
1 English cucumber, sliced 1 tsp dried thyme
2 tbsp oil

Directions: Salt to taste

1. Add oyster sauce, Worcestershire sauce, oil, black

pepper and salt into a large mixing bowl.
2. Place the turkey breast into the marinade.
Directions:
1. Gather the turkey legs and all the ingredients to a large
3. Refrigerate and marinate for an hour.
mixing bowl.
4. Grease the air fryer basket with some olive oil.
2. Using your clean hands generously rub the spices onto
5. Preheat the air fryer to 380F. each side of the leg.
6. Place the chicken breast into the prepared basket and
cook for 20 minutes, turning the breast about every 3. Preheat the air fryer to 400F.
10 minutes with tong to make sure turkey breast are 4. Place the legs into the air fryer basket and cook for 30
evenly browned. minutes, flipping halfway and brushing very lightly
7. Once the turkey is nice golden brown, transfer it to a with some more oil.
cutting board and shred it with the help of two forks to
“pull” it apart. 5. Once the legs are golden and sticky, transfer to a
For Assembling: serving plate.
8. Place the shredded turkey over the toasted bread. 6. Garnish with chives and serve hot.
9. Top with a slice of cheese, lettuce and cucumber.
10. Cover with another slice, secure with the toothpick
and serve.

26
 Turkey Meatloaf Cheese Stuffed
Turkey Meatballs
Serving: 6 Cooking time: 40 minutes Serving: 8 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 225 kcal Total Carbs 13.21 g Calories 142 kcal Total Carbs 3.84 g
Fat 9.06 g Protein 23.73 g Fat 8.65 g Protein 12.61 g

Ingredients Ingredients
1.5lb. ground turkey 1 tsp black pepper 1lb. ground turkey For Filling:
1 small onion, finely chopped Salt to taste 1 medium onion, Mozzarella cheese, cut into
1 cup carrot, shredded For Glaze: finely chopped 20 bite size pieces
1 cup mushrooms, sliced
1/4 cup tomato sauce 2 clove garlic, minced
1 cup green bell pepper, chopped
2 tbsp honey 1 tsp ground ginger
2 clove garlic, minced
2 tbsp chili sauce
3 tbsp tomato sauce 1/4 cup fresh mint leaves, chopped
1 tbsp Dijon mustard
1 tbsp Worcestershire sauce 1/4 cup fresh parsley leaves, chopped
1 tsp cumin
3/4 cup breadcrumbs
1 large egg

Directions: 1 tsp paprika

1 tsp oregano
1. In a large mixing bowl, combine all the ingredients.
2 tbsp oil
2. Using your hands work the mixture together; mix
until all the ingredients are evenly combined. Salt to taste
3. Grease the air fryer basket with non-stick spray or
olive oil.
4. Preheat air fryer to 390F.
5. Shape the turkey mixture into a pretty looking meat loaf.
Directions:
6. Smooth the edges with the back of a spoon. 1. In a large bowl, combine all the ingredients.
7. Carefully place the meat loaf in air fryer and cook for
30 minutes. 2. Shape the mixture into 20 meatballs.
8. While meatloaf is cooking, mix all the glaze ingredients 3. Insert 1 mozzarella cube into the center of each
together in a small mixing bowl. meatball; make sure to seal the meat tightly around
9. Once the meatloaf is done, brush the glaze all over the cheese.
meatloaf in air fryer.
4. Preheat air fryer to 360F.
10. Reduce the temperature to 300F and continue
cooking about 10 minutes or until the glaze gets sticky 5. Cook in the air fryer for 20 minutes.
and brown.
11. Remove from the air fryer and let rest at room 6. Serve hot.
temperature before slicing and serving.

27
 Turkey Burgers Turkey Sausages

Serving: 6 Cooking time: 30 minutes Serving: 10 Cooking time: 35 minutes

Nutritional values Nutritional values

Calories 194 kcal Total Carbs 2.67 g Calories 447 kcal Total Carbs 0.48 g
Fat 9.63 g Protein 24.28 g Fat 40.9 g Protein 18.07 g

Ingredients Ingredients
1.5lb. ground turkey For Filling: 2lb. ground turkey
1 jalapeno, finely chopped 6 Hamburger buns or 3/4 cup green onion
1 cup mushrooms, chopped English muffins 1/4 cup parsley, chopped
1 clove garlic, minced Mayonnaise 1 tsp ground sage
1 large egg Dijon mustard 1 large egg
1/4 cup bread crumbs Lettuce Salt to taste
1 tbsp teriyaki sauce Tomatoes
Salt & black pepper to tastes 6 cheese slices

Directions: Directions:
1. In a large bowl, mix together turkey, jalapeno, 1. In a large mixing bowl, crumble the turkey.
mushrooms, garlic, egg, bread crumbs, teriyaki sauce, 2. Add green onion, parsley, egg, ground sage and salt;
salt and pepper. mix until well combined.
2. Divide the meat mixture into 6 even patties. 3. Form the mixture into 12 long sausages.
3. Preheat the air fryer to 360F. Grease the air fryer basket 4. Preheat air fryer to 400F.
with olive oil.
5. Place the sausages in the air fryer and cook for 35
4. Place the patties in the air fryer and cook for 30 minutes, turning with spatula halfway through, as
minutes, flipping the patties halfway through. needed.
For Assembling:
6. Once the sausages temperature reaches 165F, remove
5. Spread a spoonful of mustard and mayonnaise onto from the air fryer.
the bun.
6. Once cooked, immediately place the hot patties onto 7. Serve with your favorite dip.
the prepared bun.
7. Top each Pattie with a slice of cheese, lettuce & tomato.
8. Cover with another bun and serve.

28
 Pork
Buttery Pork Chops 30
BBQ Pulled Pork with Coleslaw 30
Herb Crusted Pork Ribs 31
Balsamic Pork 31
Pork Medallions with Sour Cream 32
Pork Shoulder Skewers with Pineapple 32
Pork Steaks with Broccoli 33
Crispy Pork 33
Pork Dumplings 34
Pork Quesadillas 34
BBQ Pork Sandwich 35
Crispy Coconut Pork Belly 35
Lemon Pork Ribs 36
Honey Mustard Pork Chops 36

29
 Buttery Pork BBQ Pulled Pork
Chops with Coleslaw
Serving: 4 Cooking time: 15 minutes Serving: 6 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 310 kcal Total Carbs 1.74 g Calories 429 kcal Total Carbs 21.02 g
Fat 15.37 g Protein 39.56 g Fat 18.01 g Protein 43.23 g

Ingredients Ingredients
4 bone-in pork chops For Garnishing: 3lbs. pork shoulder For Rub:
3 clove garlic, minced ¼ cup green onion, For Coleslaw: 1 cup BBQ sauce
1 tbsp oregano chopped 1 cup mayonnaise 1 tsp garlic powder
1 cup cabbage, shredded 1 tbsp chili powder
1 tsp paprika
1/2 cup carrots, shredded 1 tsp paprika
1 tsp black pepper 1 tsp sugar 1/4 tsp cinnamon powder
3 tbsp butter Salt and black pepper to taste 2 tbsp olive oil
Salt to taste 1 tsp black pepper
1 tsp salt

Directions:
1. Preheat the air fryer to 400F for 8 minutes.
Directions:
For Coleslaw:
2. In a mixing bowl, combine butter, garlic, oregano,
paprika, black pepper, salt. 1. Mix all the coleslaw ingredients to a small serving
bowl and set aside.
3. Coat the pork chop with the rub. For Rub:
4. Place the pork chops into the air fryer basket and cook 2. In a large mixing bowl, combine all the rub ingredients.
for 15 minutes, flipping half way through.
3. Add pork and marinate for 3 hours.
5. Garnish with green onion and serve. 4. Preheat the air fryer to 400F.
5. Place the pork in the air fryer basket.
6. Pour the remaining sauce over the top of the pork.
7. Cook for 20 minutes or until internal temperature read
160F.
8. Flip the pork at the halfway cooking point.
9. Once the pork is cooked through, shred it using two
forks to “pull” it apart.
10. Serve the pulled pork with coleslaw.

30
 Herb Crusted Balsamic Pork
Pork Ribs
Serving: 4 Cooking time: 25 minutes Serving: 4 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 838 kcal Total Carbs 7.94 g Calories 519 kcal Total Carbs 6.34 g
Fat 32.41 g Protein 119.87 g Fat 11.96 g Protein 89.35 g

Ingredients Ingredients
5lbs. pork ribs, baby back 1 tsp thyme 3lbs. pork tenderloin, For Garnishing:
or spare ribs cut into four pieces
1 tsp rosemary Basil leaves
1 cup bread crumbs 1/2 cup balsamic vinegar
1 tsp black pepper
1 egg 3 clove garlic, minced
Salt to taste
1 tbsp Worcestershire sauce 1 tsp oregano
1 tsp onion powder Salt to taste
1 tsp garlic powder

Directions: Directions:
1. Season the pork with salt and black pepper. 1. Start by preparing a marinade, in a large mixing bowl,
combine balsamic vinegar, garlic, oregano and salt.
2. Place the bread crumbs into a shallow bowl.
2. Add the pork pieces and let sit in refrigerator for at
3. Add onion powder, garlic powder, thyme, rosemary,
least an hour.
black pepper and salt, mix until well combine.
3. Preheat the air fryer to 360F.
4. Whisk egg and Worcestershire sauce in another bowl.
4. Place the marinated pork into the air fryer basket and
5. Grab a rib, dunk in the egg and then into the bread
cook for 20 minutes.
crumb mixture.
5. Top with some basil leaves and serve.
6. Pat with your hands until they’re fully coated.
7. Preheat the air fryer to 400F.
8. Grease the air fryer basket with some oil.
9. Place the ribs into the basket and cook for 25 minutes.
10. Transfer the ribs to a serving plate and serve with
your favorite dip.

31
 Pork Medallions Pork Shoulder Skewers
with Sour Cream with Pineapple
Serving: 8 Cooking time: 10 minutes Serving: 6 Cooking time: 25 minutes

Nutritional values Nutritional values

For Pork: For Sauce:
Calories 212 kcal Total Carbs 2.92 g Calories 313 kcal Calories 25 kcal
Fat 13.36 g Fat 0.08 g
Fat 9.38 g Protein 27.52 g Total Carbs 17.98 g Total Carbs 5.97 g
Protein 28.96 g Protein 0.23 g

Ingredients Ingredients
2 pork tenderloin, For Sour Cream: 2lbs.pork shoulder, 8 wooden skewers (soaked
cut into 8 pieces preferably Boston Butt in cold water for 30
1/2 cup sour cream skinless-boneless, cut into
1/4 cup bread crumbs minutes)
1 tsp lemon juice 20 pieces For Pineapple Sauce:
1 cup parmesan cheese 1 tsp garlic powder
1 tsp black pepper 1 cup pineapple sauce
2 clove garlic, minced 1 tsp onion powder 1/2 tsp oregano
2 tbsp olive oil 1 cup pineapple juice 1 tsp black pepper
1 cup pineapple, chunks 1 tsp corn flour
1 tsp black pepper
1 tsp oregano
Salt to taste 2 tbsp oil
Salt to taste

Directions:
For Sour Cream:
1. Mix all the sour cream ingredients to a bowl and set
Directions:
aside. 1. Whisk pineapple juice, garlic powder, onion powder,
oregano, oil and salt in a bowl.
For Pork:
2. Place the pork into the marinade, and let marinate for
2. Slice the pork into 8 pieces; press each piece with the overnight for a flavorful marination.
palm of your hand to flatten to 1/4-inch thickness.
3. Preheat the air fryer to 400F.
3. Rub olive oil and garlic onto each side of the pork.
4. Thread a piece of pork then pineapple onto skewers.
4. Season the pork with some salt and pepper.
5. Place the skewers into the air fryer basket and cook for
5. In a large shallow dish, combine the bread crumbs and 15 minutes.
parmesan cheese.
6. While the pork is cooking prepare the sauce.
6. Now add pork pieces, 1 slice at a time, to coat evenly.
7. Place all the sauce ingredients to small pot and bring
7. Preheat the air fryer to 400F. it to simmer on low heat for about 10 minutes or until
8. Place the pork pieces into the air fryer basket and cook it is thicken.
for 10 minutes. 8. Remove from heat.
9. Serve with sour cream. 9. Serve the pork skewers with the sauce.

32
 Pork Steaks with Crispy Pork
Broccoli
Serving: 4 Cooking time: 25 minutes Serving: 6 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 318 kcal Total Carbs 11.43 g Calories 467 kcal Total Carbs 11.55 g
Fat 10.54 g Protein 42.61 g Fat 19.3 g Protein 57.95 g

Ingredients Ingredients
4 boneless pork loin chops, 6 boneless pork loin chops 1 tsp chili powder
1/2-inch thick 2 cup bread crumbs 1 tsp oregano
2 cup broccoli florets 1 cup parmesan cheese, 1 tsp paprika
3 clove garlic, minced grated
Salt to taste
1 tsp onion powder 2 large eggs
1 tbsp soy sauce 1 tsp onion powder
2 tbsp honey 1 tsp garlic powder
1 tbsp olive oil
Salt to taste

Directions:
Directions: 1. Preheat the air fryer to 400F and lightly spray the air
fryer basket with some oil.
1. Combine pork chops, garlic, onion powder, soy sauce, 2. In a small mixing bowl, mix onion powder, garlic
honey, oil and salt to a bowl. powder, chili powder, oregano, paprika and salt.
2. Let marinade for 3 hours. 3. Rub the prepared seasoning over the entire pork chops.
3. Preheat air fryer to 380F. 4. Combine bread crumbs and cheese in a large shallow
4. Place the pork in the air fryer and cook for 15 minutes. bowl.
5. Once the pork is cooked through, remove from the air 5. Whisk the eggs in another bowl.
fryer. 6. Dip the pork into the egg and then into the crumb
6. Place the broccoli florets into the air fryer and cook for mixture.
5 minutes. 7. Place the prepared chops into the basket.
7. Serve the steaks with the broccoli. 8. Cook for 15 minutes, turning half way through until
evenly browned.
9. Serve hot.

33
 Pork Dumplings Pork Quesadillas

Serving: 10 Cooking time: 12 minutes Serving: 4 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 262 kcal Total Carbs 28.44 g Calories 201 kcal Total Carbs 30.09 g
Fat 10.34 g Protein 12.42 g Fat 2.89 g Protein 13.38 g

Ingredients Ingredients
1lb. Ground pork 1lb. Ground pork For Serving:
15 dumpling wrappers or wonton wrappers 4 flour tortillas, 10 inches 1 cup salsa
1 medium onion, chopped
1/4 cup green onion
1 cup red bell pepper, sliced
2 clove garlic, minced 1 cup mushrooms, sliced
1 tbsp Worcestershire sauce 1 cup mozzarella cheese
1 tsp thyme 1 tbsp oyster sauce
Salt to taste 1 tbsp ginger
1 tsp chili sauce
Salt to taste

Directions:
1. Stir together ground pork, green onion, garlic,
Worcestershire sauce, thyme and salt in a medium
Directions:
bowl. 1. Combine ground pork, oyster, ginger, chili sauce and
salt to a bowl; mix until well combined.
2. Place a dumpling wrapper on a lightly floured work
surface. 2. Lay out the tortillas and divide the ground pork
between each tortilla.
3. Add a spoonful of filling in the center of each wrapper.
3. Add onion, bell pepper and mushrooms.
4. Using your index fingers, moisten the outer edges of
the wrapper with water. 4. Sprinkle mozzarella cheese on top and sandwich with
second tortilla; fold in half.
5. Press to seal tightly in the center.
5. Preheat the air fryer to 400F.
6. Preheat the air fryer to 400F and lightly coat the air 6. Light grease the air fryer basket.
fryer basket with some oil.
7. Place the tortillas in the basket and cook for 25
7. Place the dumplings in the air fryer and cook for 12 minutes, flipping halfway and brushing very lightly
minutes. with more oil, until both sides are golden brown and
8. Serve the dumplings with your favorite dip. cheese is melted.
8. Serve with salsa.

34
 BBQ Pork Crispy Coconut
Sandwich Pork Belly
Serving: 6 Cooking time: 20 minutes Serving: 4 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 436 kcal Total Carbs 8.78 g Calories 1245 kcal Total Carbs 2.89 g
Fat 17.34 g Protein 57.48 g Fat 127.01 g Protein 21.6 g

Ingredients Ingredients
4lbs. pork shoulder, skinless For Serving: 2lbs. Pork belly, cubed
2 tbsp onion powder 6 hamburger buns 1/2 cup coconut, shredded
2 tbsp garlic powder 1 cup coleslaw 1 tbsp Worcestershire sauce
1 tbsp dried oregano 1 cup BBQ sauce 1 tsp oregano
1 tsp thyme 1/4 cup Dijon mustard 1 tsp black pepper
2 tbsp sugar 1 tbsp coconut oil
Salt to taste Salt to taste

Directions: Directions:
1. Start by preparing a rub; combine all the ingredients to 1. Add pork belly, Worcestershire sauce, oregano, black
a medium bowl. pepper, coconut oil and salt to a bowl, mix well.
2. Rub all over the pork.
2. Place the cubes into the shredded coconut and toss,
3. Cover and let marinate for 4 hours. until evenly coated.
4. Preheat the air fryer to 360F. 3. Preheat the air fryer to 360F.
5. Place the pork into the air fryer basket and cook for 20
minutes or until internal temperature of pork reaches 4. Place the pork in the air fryer and cook for 25 minutes
160F. until browned.
6. Remove from the air fryer and let cool at room 5. Serve with your favorite dip.
temperature.
7. Slice the pork.
Assembling:
8. Divide the sliced pork on top of each bun, top with
coleslaw, BBQ sauce and Dijon mustard.
9. Add some lettuce leaves and affix the top half of the bun.
10. Slice and serve.

35
 Lemon Pork Honey Mustard
Ribs Pork Chops
Serving: 8 Cooking time: 20 minutes Serving: 4 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 259 kcal Total Carbs 1.59 g Calories 309 kcal Total Carbs 19.03 g
Fat 11.32 g Protein 35.46 g Fat 6.62 g Protein 42.02 g

Ingredients Ingredients
3lbs. baby back pork ribs For Garnishing: 4 boneless pork loin chops For Sauce:
3 cloves garlic, minced 1/2 cup fresh parsley, 3 clove garlic, minced 1/2 cup tomato sauce
3 tbsp thyme chopped 1/4 cup honey 1 tsp Worcestershire sauce
3 tbsp lemon juice 2 tbsp Dijon mustard 1/2 tsp honey
1 tsp lemon zest 1 tsp black pepper 1 tsp black pepper
1 tsp brown sugar Salt to taste
1 tbsp olive oil
Salt to taste
Directions:
For Sauce:
Directions: 1. Mix all the sauce ingredients to a serving bowl & set aside.
1. Combine garlic, thyme, lemon juice, lemon zest, brown For Pork Chops:
sugar and salt. 2. In a mixing bowl, mix garlic, honey, mustard, black
pepper and salt, whisk until well combined.
2. Smear the paste on each rib.
3. Place the pork in a large zip-loc bag and pour in the
3. Preheat the air fryer at 360F and grease the basket with prepared mixture.
oil.
4. Squish around until completely covered with the
4. Cook ribs for about 20 minutes until golden brown. mixture. Marinate for 4 hours.
5. Garnish with fresh parsley and serve. 5. Preheat the air fryer to 360F and grease the basket with
some oil.
6. Place the marinated pork chops into the air fryer
basket and cook for 15 minutes.
7. Turn the chops after 5-7 minutes.
8. When the time is up, increase the temperature to 400F
and continue cooking for 5 more minutes until the top
is browned and crisp.
9. Remove from the air fryer and serve with the sauce.

36
 Beef
Teriyaki Beef Steak with Broccoli 38
Beef Chipotle 38
Lemon Herb Beef Roast 39
Skirt Steak Fajitas Wraps 39
Beef Stuffed Capsicum 40
Spaghetti Meatballs on Stick 40
Salted Beef with Caramelized Onions 41
Sticky BBQ Honey Strips 41
Beef with Mix Vegetables 42
Crispy Mongolian Beef 42
Thai Beef Salad 43
Chinese Beef and Broccoli 43
Beef Kabobs 44
Beef & Mushroom Meatloaf 44

37
 Teriyaki Beef Steak Beef Chipotle
with Broccoli
Serving: 4 Cooking time: 20 minutes Serving: 6 Cooking time: 30 minutes

Nutritional values Nutritional values

Calories 907 kcal Total Carbs 3.19 g Calories 347 kcal Total Carbs 4.52 g
Fat 71.81 g Protein 62.69 g Fat 15.41 g Protein 49.01 g

Ingredients Ingredients
3 large beef ribeye or filet mignon steaks 3lbs. beef chuck steak 1 tbsp vinegar
2 cups broccoli florets 2 clove garlic, minced 1 tbsp Worcestershire
3 clove garlic, minced 5 red chili, soaked in vinegar sauce
for 2 hours 1 tsp cumin
2 tbsp teriyaki sauce
1/4 cup tomato puree Salt to taste
1 tbsp Worcestershire sauce
3 tbsp lemon juice For Garnishing:
1 tsp oregano
Salt to taste 1/4 cup parsley, chopped
Some lime, sliced

Directions:
1. In a small mixing bowl, combine garlic, teriyaki sauce,
Directions:
Worcestershire sauce, oregano and salt. 1. In a blender add garlic, chili, tomato puree, lemon
2. Pour the marinade over the steak, turn upside down juice, vinegar, Worcestershire sauce, cumin and salt;
to coat well. blend until well combined.

3. Cover and refrigerate for at least 6 hours. 2. Place the steaks into a shallow dish and pour the
marinade on top. Marinate for 4 hours.
4. Preheat the air fryer to 400F and grease the basket with
some oil. 3. Preheat the air fryer to 360F.

5. Place the steaks in the air fryer and cook for 20 minutes, 4. Place the marinated beef into the air fryer basket and
flip halfway through after 10 minutes for medium rare. cook for 20 minutes.

6. Remove the steak from the air fryer and place the 5. Once the beef is done, remove from the air fryer and let
broccoli florets in the basket. cool at room temperature.

7. Cook for 5 minutes. 6. Shred the meat with the help of two forks and return it
back to the air fryer.
8. Serve the steak with broccoli.
7. Cook for additional 10 minutes.
8. Garnish with fresh parsley and serve with lime.

38
 Lemon Herb Skirt Steak
Beef Roast Fajitas Wraps
Serving: 6 Cooking time: 50 minutes Serving: 8 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 376 kcal Total Carbs 2.96 g Calories 231 kcal Total Carbs 3.41 g
Fat 16.98 g Protein 53.71 g Fat 13.74 g Protein 23.64 g

Ingredients Ingredients
3lbs. beef sirloin roast, 1 tbsp basil 2lbs. trimmed skirt steak, 1/2 small onion, chopped
boneless cut into 6 inch crosswise pieces 1/2 cup tomatoes, chopped
1 tbsp oregano For Marinade: 1 garlic, minced
2 cups beef broth 2 clove garlic, minced 1 tbsp lime juice
1 tbsp rosemary 2 tbsp Worcestershire sauce 3 tbsp cilantro, chopped
1/4 cup butter 1 tbsp taco seasoning For Fajitas:
1 tsp dried dill 2 tsp ground cumin seeds 1 cup mozzarella cheese,
1 tbsp onion powder 1 tbsp chili powder shredded
1 tsp black pepper 4 tbsps olive oil
2 tsp garlic powder ¼ cup sour cream
Salt to taste 1 tbsp brown sugar 1 large red bell pepper, sliced
3 tbsp lemon juice 1 tsp ground black pepper 1 large yellow bell pepper, sliced
Salt to taste 1 large green bell pepper, sliced
1 tbsp thyme For Guacamole: 1 white onion, sliced
2 large avocados 8 tortillas

Directions: Directions:
1. Place the beef in a shallow dish, allowing to come at For Guacamole:
room temperature. 1. In a medium mixing bowl, mash avocado, garlic and lime juice.
2. Add in chopped onion, tomatoes and cilantro; mix until well
2. Make a rub by combining lemon juice, onion powder, combined.
garlic powder, thyme, basil, oregano, rosemary, dill, For Fajitas:
black pepper and salt. 3. Mix all the marinade ingredients to a small mixing bowl.
4. Place the beef in a Ziploc bag and pour the marinade.
3. Rub the mixture all over the beef until evenly coated.
5. Marinate for 2 hours.
4. Pour the broth, cover and let marinate for at least 6 6. Preheat the air fryer to 360F and grease basket with some oil.
hours. 7. Add the marinated beef and sliced peppers to the air fryer and
cook at 400F for 20 minutes.
5. Grease the air fryer basket with butter and preheat at 8. Once the beef is cooked through, transfer into a large serving
400F for 10 minutes. bowl.
9. Spoon about 3 tbsp of the mixture down the center of each
6. Place the marinated beef into the basket and cook for tortilla.
30 minutes, flip the roast and continue cooking for 10. Add sliced onion and a tbspful of guacamole.
another 20 minutes until fall-apart tender. 11. Top with some shredded cheese and sour cream; roll up tightly.
12. Place the rolled tortillas, seam side down in the greased air fryer
7. Chop into quarters and serve. basket and cook for 5 minutes.
13. Serve the wrap warm.

39
 Beef Stuffed Spaghetti Meatballs
Capsicum on Stick
Serving: 6 Cooking time: 15 minutes Serving: 10 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 338 kcal Total Carbs 9.98 g Calories 179 kcal Total Carbs 1.93 g
Fat 25.22 g Protein 18.35 g Fat 15.52 g Protein 7.45 g

Ingredients Ingredients
1lb. lean ground beef For Garnishing: 1lb. lean ground beef For Serving:
6 Large Bell Peppers Parsley, chopped 1 small onion, chopped 1 package of spaghetti
1 cup mozzarella cheese, Lemon slices 1 tsp garlic, crushed 1 cup pizza sauce
shredded 1 bread slice, crumbled 15 wooden skewers
1/2 cup onion, chopped 1/4 cup basil, chopped
1 tbsp hot sauce 1 large egg
1 tbsp soy sauce 1 tbsp olive oil
1 tsp garlic, crushed Salt and pepper to taste
1 tbsp olive oil
1 tsp black pepper
1 tsp salt Directions:
1. In a large mixing bowl, combine beef, onion, garlic,
bread slice, basil, egg, salt and pepper. Mix until well
combined.
Directions: 2. Using your hands or a small scoop make 1-inch sized
1. Cut the capsicums in half and discard the ribs and meatballs.
seeds. 3. Preheat the air fryer to 400F and grease the air fryer
basket with oil.
2. Combine ground beef, onion, hot sauce, soy sauce,
garlic, oil, black pepper and salt in a large mixing bowl. 4. Place the meatballs into the air fryer basket and cook
for 15 minutes.
3. Lightly grease the air fryer basket and preheat at 360F.
5. While the meatballs are cooking, cook spaghetti
4. Stuff each pepper with the meat mixture and sprinkle according to the package instructions.
with mozzarella cheese.
6. Once the meatballs are done, remove from the fryer.
5. Carefully place the peppers into the air fryer basket
7. Twirl 8-10 spaghetti strands around skewer and insert
and cook for 15 minutes or until tender.
into meatball.
6. Garnish with parsley and sliced lemon. 8. Add a spoonful of pizza sauce on top and serve.

40
 Salted Beef with Sticky BBQ
Caramelized Onions Honey Strips
Serving: 6 Cooking time: 40 minutes Serving: 4 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 310 kcal Total Carbs 4.35 g Calories 543 kcal Total Carbs 47.46 g
Fat 17.5 g Protein 31.7 g Fat 22.91 g Protein 36.01 g

Ingredients Ingredients
2lbs. beef top sirloin steak 1.5lbs. beef top sirloin steak, cut into ¼ inch thick strips
1 tbsp Worcestershire sauce 1 cup BBQ sauce
Salt and pepper to taste 1/4 cup honey
For Caramelized Onions: 1 tsp Dijon mustard
1 large onion, thinly sliced into rings 1 tsp hot sauce
1 tsp butter 1 tsp oregano
1 tsp brown sugar 1 tsp paprika
1 tbsp oil
Salt to taste
For Garnishing:
Directions: 1/4 cup parsley, chopped
For Caramelized Onion:
1. Mix all the ingredients to a large mixing bowl and set
aside.
For Beef: Directions:
2. In a large mixing bowl, mix Worcestershire sauce, salt 1. In a medium bowl, whisk BBQ sauce, honey, mustard,
and pepper. hot sauce, oregano, paprika and salt.
3. Add the beef and marinate for 2 hours. 2. Add beef and marinate for 30 minutes.
4. Preheat the air fryer to 400F. 3. Preheat the air fryer to 400F and grease the basket with
5. Place the marinated beef in the air fryer basket and oil.
cook for 20 minutes. 4. Add beef to the air fryer and cook for 15 minutes.
6. Once the time is up, place the onion over the top of the 5. Garnish the beef with chopped parsley and serve.
beef and set timer for another 20 minutes.
7. Serve the beef hot.

41
 Beef with Mix Crispy
Vegetables Mongolian Beef
Serving: 6 Cooking time: 20 minutes Serving: 6 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 604 kcal Total Carbs 30.83 g Calories 281 kcal Total Carbs 5 g
Fat 38.72 g Protein 35.79 g Fat 14.95 g Protein 32.87 g

Ingredients Ingredients
2lbs. beef tenderloin, 1 tbsp cream 2lbs. beef tenderloin or For Garnishing:
cut into cubes 1 tsp oregano beef chuck, cut into strips
1/4 cup green onion,
1 cup carrots, sliced 1/2 tsp red chili flakes 3 tbsp corn flour chopped
1 cup cabbage, sliced 1 tsp black pepper 1/4 cup sesame seeds (optional)
1 cup green bell pepper, sliced Salt to taste 1 tbsp soy sauce
1 cup corn For Serving: 1 tbsp vinegar
1 tbsp butter Boiled rice
1 tbsp soy sauce 1 tbsp oyster sauce
1 tbsp Worcestershire sauce 1 tsp brown sugar
1 tsp red chili flakes
1 tbsp oil

Directions:
1. Mix all the vegetables to a bowl and season with some
salt and pepper. Directions:
2. In a medium bowl, mix butter, soy sauce, Worcestershire 1. Start off by mixing the beef with soy sauce, vinegar,
sauce, cream, oregano, chili flakes and salt. oyster sauce, brown sugar and chili flakes in a bowl.
3. Add in the cubed beef and let marinate for 20 minutes. 2. Sprinkle corn flour and sesame seeds; mix until the
4. Preheat the air fryer to 360F. strips are coated evenly.
5. Place the marinated beef into the air fryer and cook for 3. Preheat the air fryer to 400F.
10 minutes. 4. Grease the air fryer basket with oil and cook for about
6. Once the beef is cooked through remove from the 15 minutes, flipping the strips halfway through.
fryer and set aside.
5. Garnish with green onion and serve.
7. Place all the vegetables into the same basket and cook
for 5 minutes.
8. Add the beef back to the vegetables and cook for
additional 5 minutes.
9. Serve the beef and vegetables with boiled rice.

42
 Thai Beef Salad Chinese Beef and
Broccoli
Serving: 4 Cooking time: 12 minutes Serving: 4 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 528 kcal Total Carbs 7.21 g Calories 275 kcal Total Carbs 5.04 g
Fat 32.33 g Protein 50.68 g Fat 16.38 g Protein 26.18 g

Ingredients Ingredients
1.5lb. beef sirloin steaks, For Salad: 1lbs. beef flank or sirloin steak, cut into thin pieces
slice into thin strips 1/2lb. broccoli, cut into bite-size florets
1 medium head lettuce,
3 clove garlic, minced chopped 3 clove garlic, minced
1 tsp ginger, grated 2 carrots, sliced 1 tsp ginger, grated
1 tbsp fish sauce 1 cup cherry tomatoes, 2 tbsp soy sauce
2 tsps sesame oil sliced in half
2 tbsp balsamic vinegar
1 large cucumber, sliced 1 tsp corn flour
1 jalapeno pepper, minced 1 tbsp oil
1 cup bell pepper, thinly 1 tsp black pepper
sliced
Salt to taste
2 tbsp lemon juice
For Garnishing:
1/4 cup peanuts
1/4 cup cilantro, chopped

Directions:
1. In a large mixing bowl, combine, garlic, ginger, fish
Directions:
sauce and sesame oil. 1. Mix all the ingredients together in a bowl, toss until
2. Add beef strips and marinate for 2 hours. well mixed.
3. Preheat the air fryer to 400F. 2. Preheat the air fryer to 400F.
4. Place the marinated beef in the air fryer and cook for 3. Add the beef and broccoli in the air fryer and cook for
12 minutes. 15 minutes.
5. Once the beef is done, let cool at room temperature. 4. Garnish with chopped cilantro and serve.
6. Meanwhile in a large serving bowl, combine all the
vegetables.
7. Add beef and lemon juice, toss well.
8. Top with peanuts and serve.

43
 Beef Kabobs Beef & Mushroom
Meatloaf
Serving: 10 Cooking time: 15 minutes Serving: 6 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 224 kcal Total Carbs 2.63 g Calories 154 kcal Total Carbs 5.03 g
Fat 14.79 g Protein 19.48 g Fat 6.37 g Protein 19.19 g

Ingredients Ingredients
2lbs. beef sirloin cut into 1 inch-pieces 1lb. ground beef For Garnishing:
1/4 cup butter 1 cup mushrooms, sliced 1/4 cup parsley, chopped
1 cup onion, cut into 1-inch pieces 1/2 cup parmesan cheese
1 large green bell pepper, cut into 1-inch pieces 1/2 cup pizza sauce
1 cup mushrooms 3 clove garlic, minced
1 cup zucchini, sliced into discs 2 tbsp Worcestershire sauce
3 clove garlic 1 tbsp lemon juice
Salt and pepper to taste
Salt and pepper to taste
12 wooden skewers
For Serving:
1/4 cup sour cream

Directions:
Directions: 1. Preheat air fryer to 400F.
1. Preheat the air fryer to 400F. 2. Grease a loaf tin with some butter.
2. Mix garlic, salt and pepper to butter. 3. Combine ground beef and mushrooms in a bowl.
3. Thread a piece of beef, onion, bell pepper, mushrooms 4. Add in the remaining ingredients, mix until well
and zucchini onto the skewers. combined.
4. Follow the same sequence until the skewer is filled till 5. Add the meat mixture into the prepared pan.
top. 6. Place the meatloaf tin in the air fryer and cook for 25
5. Brush each skewer with the butter and garlic mixture. minutes.
6. Place the skewers in the air fryer and cook for 15 7. Garnish with chopped parsley, slice and serve.
minutes, flipping halfway and brushing very lightly
with more butter (if needed).
7. Serve the kabobs with sour cream.

44
 Lamb
Roasted Lamb Leg 46
Lemon Herb Lamb Chops 46
Lamb Steak with Sweet Potatoes 47
Thai Lamb Stir Fry 47
Classic Lamb Shanks 48
Basil Lamb Cutlets 48
Lamb Pie 49
Mediterranean Lamb Burgers 49
Sweet and Sour Lamb Ribs 50
Spicy Lamb Meatballs with Mango Salsa 50
Walnut-Stuffed Lamb 51
Plum Roast Lamb 51
Turkish Kebabs with Tahini Sauce 52
Crispy Cheesy Lamb Chops 52

45
 Roasted Lamb Lemon Herb
Leg Lamb Chops
Serving: 8 Cooking time: 30 minutes Serving: 4 Cooking time: 10 minutes

Nutritional values Nutritional values

Calories 338 kcal Total Carbs 21.4 g Calories 124 kcal Total Carbs 1.31 g
Fat 11.42 g Protein 38.42 g Fat 5.84 g Protein 16.88 g

Ingredients Ingredients
3-4lbs. lamb leg For Garnishing: 8 lamb chops
5-6 potatoes cut into chunks 3-4 lemon slices 1/4 cup lemon juice
1 cup peas 1/4 cup parsley, chopped 1 tsp rosemary
3 clove garlic, minced 1 tsp oregano
2 tsp oregano 1 tsp thyme
2 tsp rosemary Salt to taste
2 tsp black pepper
2 tbsp olive oil
Salt to taste

Directions: Directions:
1. Preheat air fryer to 400F. 1. Preheat air fryer to 400F.
2. With the help of sharp knife mark slits in the lamb. 2. Season the chops with rosemary, oregano, thyme and
salt.
3. Rub the lamb leg with garlic, oregano, rosemary, black
pepper, oil and salt. 3. Pour in the lemon juice and let marinate for 20 minutes.
4. Line the air fryer basket with foil. 4. Place the marinated chops in the air fryer and roast for
10 minutes until nicely brown. Serve warm.
5. Place the lamb, potatoes and peas in the basket and
cook for 30 minutes.
6. Garnish with parsley and lemon slices.

46
 Lamb Steak with Thai Lamb Stir
Sweet Potatoes Fry
Serving: 6 Cooking time: 12 minutes Serving: 8 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 343 kcal Total Carbs 10.58 g Calories 471 kcal Total Carbs 6.5 g
Fat 11.5 g Protein 49.19 g Fat 40.04 g Protein 21.63 g

Ingredients Ingredients
3lbs. lamb leg steaks- bone-in 1 tsp olive oil 2lbs. lamb fillet or back strap, cut into strips
2 large sweet potato, cubed Salt and pepper to taste 1 cup red bell pepper, cut into strips
1/4 cup red/white For Sauce: 1 cup mushrooms, sliced
wine vinegar 1 cup tomato sauce
2 tbsp soy sauce 1 cup cashews
1 tbsp soy sauce
1 tbsp hoisin sauce 1 tbsp Worcestershire 1/4 cup coconut milk
1 tbsp mustard sauce 1 tbsp fish sauce
1 tsp brown sugar 1 tbsp curry paste
1 tsp brown sugar
1 tbsp peanut oil
Directions: For Garnishing:
For Sauce: 1/4 cup cilantro, chopped
1. Mix all the ingredients to a bowl and microwave for 5
minutes until thick; set aside.
For Lamb:
2. Rub the lamb steaks with little olive oil. Directions:
3. Mix vinegar, soy sauce, hoisin sauce, mustard paste, 1. Combine lamb strips, coconut milk, fish sauce, curry
salt and pepper to a mixing bowl. paste, brown sugar and oil to a mixing bowl; cover and
4. Coat the steaks with the prepared mixture; marinate place in the refrigerator for 2 hours.
for 30 minutes.
2. Preheat the air fryer to 400F.
5. Preheat the air fryer to 360F.
3. Place the marinated lamb, veggies and cashews into
6. Grease the air fryer basket with some oil.
the basket.
7. Place the steaks and sweet potatoes in the basket and
cook for 12 minutes, flip after 6 minutes to evenly 4. Cook for 15 minutes.
brown. 5. Garnish with cilantro and serve.
8. Once browned, transfer the steaks and potatoes to a
serving dish.
9. Drizzle with sauce and serve.

47
 Classic Lamb Basil Lamb
Shanks Cutlets
Serving: 4 Cooking time: 30 minutes Serving: 6 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 427 kcal Total Carbs 14.35 g Calories 326 kcal Total Carbs 2.23 g
Fat 26.6 g Protein 32.06 g Fat 27.61 g Protein 15.83 g

Ingredients Ingredients
4 medium lamb shanks For Serving: 6 lamb cutlets
2 cup beef or chicken broth 2 lime, sliced 1/4 cup balsamic vinegar
1/4 cup tomato sauce 1 cup basil leaves, chopped
3 clove garlic, minced
1/2 cup parsley, chopped
1 tsp ginger, grated
1 tbsp soy sauce 1 tbsp olive oil
1 tbsp Worcestershire sauce Salt to taste
2 tbsp olive oil For Garnishing:
Salt and pepper to taste
A handful of fresh basil leaves

Directions: Directions:
1. Place the lamb shanks in a shallow dish.
2. Blend all the ingredients in a blender and pour over 1. In a blender blend all the ingredients together until
the lamb. smooth.
3. Using your hands, generously rub the marinade onto 2. Transfer the marinade to a large mixing bowl.
each side of the lamb.
3. Add the cutlets and let sit in refrigerator for at least one
4. Cover and refrigerate for 2 hours. hour.
5. Preheat the air fryer to 400F. 4. Preheat the air fryer to 360F.
6. Place the lamb shanks into the air fryer basket and
cook for 20 minutes. 5. Place the cutlets in the air fryer and cook for 15
minutes, turning over once halfway through.
7. Turn the lamb once while roasting.
6. Arrange basil leaves in a large serving dish.
8. Transfer the remaining marinade to a pot and let
simmer on low heat for about 10 minutes. 7. Place the cutlets over the basil leaves and serve.
9. Once the lamb shanks are cooked through, remove
from the fryer and immediately pour the sauce over
the shanks. Serve with sliced lime.

48
 Lamb Pie Mediterranean
Lamb Burgers
Serving: 4 Cooking time: 30 minutes Serving: 6 Cooking time: 12 minutes

Nutritional values Nutritional values

Calories 629 kcal Total Carbs 36.56 g Calories 170 kcal Total Carbs 4.54 g
Fat 38.99 g Protein 33.12 g Fat 9.67 g Protein 16.2 g

Ingredients Ingredients
1lb. ground lamb 1 tsp black pepper 1lb. ground lamb For Topping:
1 pie-crust pastry Salt to taste 2 bread slices, crumbled 6 pita pockets
1 cup pizza sauce 1 tsp garlic powder 1/2 cup sour cream
1 cup cheddar cheese 1 tsp onion powder 1 head Romaine lettuce,
1/4 cup onion, chopped 1/4 cup mint leaves, chopped chopped
1/4 cup green onion, chopped 1 tsp paprika 1 large tomato, sliced
1 tsp oregano 1 tsp hot sauce Cucumber, sliced
Salt to taste Black olives,
pitted and sliced

Directions:
1. Preheat air fryer to 360F and grease a pie dish with
some butter. Directions:
2. In a large mixing bowl, combine lamb, onion, green
1. Combine ground lamb and all the ingredients to a
onion, oregano, black pepper and salt. Mix until well
mixing bowl and knead well.
combined.
2. Form the mixture into 6 large patties.
3. Meanwhile on a lightly floured surface, roll the dough
into two large rounds. 3. Preheat air fryer to 360F and grease the basket with
some oil.
4. Transfer the dough to the prepared pie dish and gently
press with the palm of your hands. 4. Place the Patties, 3 at a time in the fryer and cook for
12 minutes, 6 minutes on each side or until well done.
5. Add the marinated lamb and top with a layer of pizza
sauce and cheese. For Assembling:
5. Assemble each pita pockets with a Pattie and some
6. Cover it with the remaining rolled dough. lettuce.
7. With the help of a knife mark 4 slits to let steam escape. 6. Top with sliced tomatoes, cucumber and olives.
8. Place the pie in the air fryer and cook for 30 minutes 7. Serve with a dollop of sour cream and serve.
until nice golden brown.

49
 Sweet and Sour Spicy Lamb Meatballs
Lamb Ribs with Mango Salsa
Serving: 4 Cooking time: 20 minutes Serving: 12 Cooking time: 15 minutes

Nutritional values Nutritional values

For Meatballs: For Salsa:
Calories 477 kcal Total Carbs 22.86 g Calories 97 kcal Calories 48 kcal
Fat 5.02 g Fat 0.61 g
Fat 21.45 g Protein 45.93 g Total Carbs 4.47 g Total Carbs 11.08 g
Protein 8.5 g Protein 0.95 g

Ingredients Ingredients
2lbs. lamb ribs 1lb. ground lamb 2 tsp green chilies,
8 sprigs fresh rosemary, 1 medium onion, finely chopped chopped
3 clove garlic, minced 1/2 cup tomatoes, chopped Salt to taste
2 tsp ginger, grated 1/2 cup zucchini, chopped For Mango Salsa:
1/4 cup honey 1 clove garlic, minced 1 cup mango, chopped
4 tbsp balsamic vinegar 1 tsp ginger, grated 1/4 cup tomato chopped
1 tsp chili flakes 2 bread slices, crumbled 1/4 cup cucumber chopped
Salt to taste 1/2 cup marinara sauce 1 tsp lemon juice
1 tbsp Italian seasoning 2 tbsps pomegranate seeds

Directions: Directions:
1. Mix garlic, ginger, honey, vinegar, chili flakes and salt For Mango Salsa:
to a mixing bowl. 1. Mix all the salsa ingredients to a small serving bowl
2. Brush the marinade all over the ribs. and set aside.
3. Place ribs and rosemary in the air fryer and cook for 20 For Meatballs:
minutes, flip and brown the other side for 10 minutes, 2. Mix all the ingredients to a mixing bowl.
brushing with more marinade.
3. Using your hands work the mixture together; mix
4. Once the ribs are nice golden brown, remove from the until all the ingredients are evenly combined.
fryer and serve hot.
4. Shape the mixture into 15 meatballs and place onto a
baking sheet; refrigerate for 2 hours.
5. Preheat the air fryer to 400F.
6. Place the meatballs into the air fryer basket and cook
for 15 minutes until golden brown.

50
 Walnut-Stuffed Plum Roast
Lamb Lamb
Serving: 8 Cooking time: 30 minutes Serving: 6 Cooking time: 30 minutes

Nutritional values Nutritional values

Calories 433 kcal Total Carbs 2.69 g Calories 332 kcal Total Carbs 5.42 g
Fat 36.95 g Protein 22.28 g Fat 21.98 g Protein 28.48 g

Ingredients Ingredients
2lbs. lamb breasts, boneless For Stuffing: 2lbs. lamb, shoulder, leg or shank
1 tsp olive oil 1 cup cream cheese 1 cup plum sauce or plums soaked in water
Salt 1 cup spinach, chopped 1 tbsp honey or molasses
1/2 cup walnuts, chopped 1 tsp Worcestershire sauce
1/3 cup parsley, coarsely 1 tbsp soy sauce
chopped 1 tsp black pepper
3 tbsps fresh lemon juice Salt to taste
1 tsp oregano
Garnishing:
Salt and pepper to taste
1/2 cup parsley, chopped

Directions: Directions:
1. Start off by preparing the stuffing. Mix all the stuffing 1. Mix all ingredients together in a small bowl.
ingredients to a bowl and set aside. 2. Pour the marinade over the lamb, cover and refrigerate
2. Flatten lamb to 1/4-inch thickness. for 3 hours.
3. Rub the breast with oil and salt. 3. Preheat the air fryer to 400F and cook the lamb for 30
4. Spread the stuffing mixture evenly over both lamb breast. minutes or until falling off the bone.

5. Working with the short end, roll up the breast tightly, 4. Remove from the air fryer, garnish with parsley and
tying each roll with kitchen twine at even intervals. serve.

6. Preheat the air fryer to 400F.

7. Carefully place the roll in the air fryer and cook for 30
minutes, turning occasionally until browned on all sides.
8. Once the rolls are cooked, remove from the fryer.
9. Slice and serve.
51
 Turkish Kebabs Crispy Cheesy
with Tahini Sauce Lamb Chops
Serving: 8 Cooking time: 8 minutes Serving: 6 Cooking time: 15 minutes

Nutritional values Nutritional values

For Kebabs: For Tahini Sauce:
Calories 414 kcal Calories 75 kcal Calories 268 kcal Total Carbs 6.44 g
Fat 35.6 g Fat 7.44 g
Total Carbs 5.99 g Total Carbs 1.26 g
Fat 13.29 g Protein 30.77 g
Protein 18.28 g Protein 1.95 g

Ingredients Ingredients
2lbs. lamb, cut into 1-inch cubes 8 wooden skewers 6 lamb chops, bone-in
1/4 cup butter For Tahini Sauce:
1 cup bread crumbs
1 cup onion, cubed 1/2 cup sesame seeds
1 cup potatoes, cubed 1 clove garlic 1 cup parmesan cheese
1 tsp onion powder 1/4 cup warm water 1 tsp oregano
1 tsp garlic powder 1 tbsp olive oil
2 tbsp oregano 1/4 tsp paprika
1 large egg
1 tsp thyme Salt to taste 1 tbsp olive oil
1 tsp rosemary For Serving: Salt and pepper to taste
1 tsp paprika 8 pita bread
1 tsp chili powder 1 lemon wedges
3-5 strands of saffron, soaked in 1/4 cup of milk
Salt to taste

Directions: Directions:
For Tahini: 1. Season the chops with salt and pepper.
1. Add sesame seeds, garlic, water and salt to a blender and
blend until thick and creamy consistency. Transfer the 2. In a shallow dish, combine bread crumbs, cheese and
sauce to a serving bowl, drizzle some olive oil and sprinkle oregano.
some paprika on top.
3. In another mixing bowl, whisk egg and oil until frothy.
For Kebabs:
2. In a large mixing bowl, combine lamb and all the spices 4. Dip each chop in the egg and then into the breadcrumb
together; toss until evenly coated. mixture. Using your hands pat the crumb mixture on
3. Alternately thread a lamb cube, a piece of onion and potato chops until evenly coated.
onto skewers, repeat until finished will all.
5. Preheat the air fryer to 360F and cook chops for 15
4. Preheat the air fryer to 400F. minutes, turn the chops once while cooking.
5. Brush the skewers with butter and cook for 6 to 8 minutes,
turning occasionally until the lamb and veggies are cooked 6. Serve with your favorite sauce.
through.
6. Garnish with lemon wedges and serve with tahini sauce
and pita bread.

52
 Vegetarian
Blooming Onion with Cheesy Zucchini Boats 59
Spicy Dip 54 Vegetable Sushi 59
Cheesy Jalapenos 54 Tofu Satay 60
Vegan Burrito Bowl 55 Classic Falafel 60
Eggplant Pizza 55 Vegan Tacos 61
Veggie Stuffed Peppers 56 Sweet and Sour
Potato Croquettes 56 Cauliflower Stir Fry 61
Vegetable Lasagna 57 Vegetable Fritters 62
Buffalo Cauliflower Sweet Potato Jackets 62
Wings57 Sticky BBQ Tofu 63
Kale Chips 58 Black Bean Burger 64
Vegetable Spring Rolls 58

53
 Blooming Onion Cheesy Jalapenos
with Spicy Dip
Serving: 12 Cooking time: 15 minutes Serving: 6 Cooking time: 10 minutes

Nutritional values Nutritional values

Calories 45 kcal Total Carbs 5.06 g Calories 221 kcal Total Carbs 28.73 g
Fat 2.01 g Protein 2.09 g Fat 7.18 g Protein 10.17 g

Ingredients Ingredients
1 large onion, preferably 2 tbsp corn flour 6 large jalapeño peppers
Vidalia onion 1/2 tbsp oil
1 cup bread crumbs 1 tsp salt
1 cup cheddar cheese, shredded
1 tsp onion powder For Spicy Dip: 1 cup all-purpose flour
1 tsp garlic powder 1 cup mayonnaise
2 tbsps paprika 2 tbsp tomato sauce
2 cup bread crumbs
1/2 tsp dried thyme 1 tsp onion powder 2 eggs
1/2 tsp dried oregano 1 tsp paprika
For Batter: 1/2 tsp sugar
1 tbsp taco seasoning
1/2 cup milk Pinch of chili flakes Salt to taste
2 large eggs

Directions: Directions:
For Dip: 1. Cut jalapeno in half lengthwise and remove seeds.
1. Mix all the ingredients together and set aside.
For Onion: 2. In a large mixing bowl, mix flour and eggs together,
2. Wash the onion thoroughly and trim the one end off.
mix until smooth and lump free; set aside.
3. Set it on flat surface and start cutting downwards to form into a
blossom shape. 3. In another mixing bowl, combine cheddar cheese, taco
4. Soak the onion in ice water for at least an hour or overnight to seasoning and salt.
separate the petals.
5. In a mixing bowl, combine bread crumbs, onion powder, garlic 4. Place the bread crumbs in a shallow bowl.
powder, paprika, thyme, oregano and salt.
6. In another separate bowl, whisk together eggs, milk and corn 5. Now spoon 2 tspful of cheese mixture into each
flour together. jalapeño.
7. Carefully place the onion into the egg batter. Spoon on top if
necessary. 6. Dip each stuffed peppers into the egg batter and then
8. Remove from the batter, letting excess drip off. into the bread crumbs.
9. Immediately transfer the onion into the bread crumb mixture,
using your hands pat the bread crumbs onto each side of the 7. Preheat air fryer to 400F.
onion until they are fully covered.
8. Add the jalapenos to the preheated air fryer basket,
10. Add oil to the bottom of the air fryer and preheat to 400F.
11. Place the onion into the air fryer basket and cook for 15 minutes
and cook for 10 minutes until browned and crispy.
or until golden and crispy.
12. Once done, carefully remove from the air fryer & serve with the dip.

54
 Vegan Burrito Eggplant Pizza
Bowl
Serving: 3 Cooking time: 10 minutes Serving: 6 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 312 kcal Total Carbs 48.77 g Calories 201 kcal Total Carbs 18.04 g
Fat 12.05 g Protein 11.43 g Fat 8.26 g Protein 14.8 g

Ingredients Ingredients
8 corn tortillas For Salsa: 2lbs. eggplant
2 large egg plant, sliced 1 cup tomatoes, chopped
1 cup pizza sauce
1 cup broccoli florets 1 cup cucumber, chopped
1-1/4 cups, tin black beans, drained 1 tbsp lemon juice 1 cup breadcrumbs
1 large avocado, sliced Salt and black pepper to taste 1 cup mozzarella cheese
1 cup sweet corn For Garnishing:
1 small head lettuce, chopped Sour cream
1 cup cheddar cheese
1/4 cup cilantro, chopped Fresh parsley 1 large egg
1 clove garlic, minced
1 tbsp taco seasoning
1 tsp cumin
1 tsp chili powder
1 tsp paprika

Directions:
1/2 tsp salt

1. Preheat the air fryer to 360F.

Directions: 2. Cut eggplant into 1-inch thick disc.
1. Season the eggplant and broccoli with garlic, cumin, chili 3. In a mixing bowl, whisk egg until frothy.
powder, paprika and salt.
2. Preheat the air fryer to 400F. 4. In a medium shallow plate, combine breadcrumbs and
3. Place the seasoned eggplant and broccoli in the air fryer. taco seasoning.
4. Cook for about 10 minutes.
For Salsa:
5. Dip each eggplant slice into the egg and then into the
5. In a small mixing bowl, combine all the salsa ingredients and breadcrumb mixture to coat evenly.
set aside.
6. Now place a spoonful of pizza sauce.
Assembling:
6. To assemble the vegan burrito bowl, place eggplant and broccoli 7. Top with cheese.
into the bottom of the bowl.
7. Layer with black bean mixture. 8. Place the prepared eggplant in the air fryer basket.
8. Add avocado, sweet corn and cilantro. 9. Cook for 15 minutes until cheese is melted.
9. Top with a spoonful of salsa and a dollop of sour cream.
10. Decorate the edges with the tortilla chips.
11. Top with shredded lettuce and parsley.

55
 Veggie Stuffed Potato
Peppers Croquettes
Serving: 6 Cooking time: 20 minutes Serving: 8 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 289 kcal Total Carbs 44.79 g Calories 103 kcal Total Carbs 12.12 g
Fat 8.56 g Protein 10.47 g Fat 3.86 g Protein 5.03 g

Ingredients Ingredients
6 green peppers 1 tsp red chili powder 2 large potatoes, boiled 1 tsp garlic powder
2 cups brown rice 1 tsp chili sauce 1 cup peas 1 tsp Worcestershire sauce
1 cup tomatoes, chopped 1 tsp taco seasoning 1/4 cup green onion, chopped 1 tsp vinegar
1 cup corn Salt and pepper to taste 1/2 cup cheddar cheese 1/2 tsp black pepper
1 cup carrot, shredded For Garnishing: 1 cup bread crumbs Salt to taste
1 cup cabbage, shredded Fresh coriander leaves, 2 large eggs
1 cup cheddar cheese, shredded chopped 1 tsp onion powder

Directions: Directions:
1. Cook rice according to the package. 1. Mash the potatoes thoroughly.
2. Cut off each top of the peppers and scrape out the ribs 2. Add peas, green onion, cheddar cheese, Worcestershire
and seeds, Set aside. sauce, vinegar, black pepper and salt.
3. Preheat air fryer to 360F. 3. Shape the mixture into 15 croquettes.
4. In a large mixing bowl, combine rice, tomatoes, corn, 4. In a mixing bowl, whisk eggs.
carrot, cabbage and chili sauce. 5. Place the bread crumbs, onion powder and garlic
5. Season with red chili powder, taco seasoning, salt and powder into a shallow bowl.
pepper. 6. Dip each croquette into the egg and then into the bread
6. Stuff each pepper with the rice and vegetable mixture. crumbs mixture.
7. Sprinkle cheese on top and cook for 20 minutes. 7. Grease the air fryer basket with some oil and preheat
to 400F.
8. When finished cooking; remove from the air fryer.
8. Place the croquettes into the prepared basket and cook
9. Garnish with fresh coriander leaves and serve.
for 15 minutes until nice golden brown.
9. Serve with your favorite dip.

56
 Vegetable Buffalo Cauliflower
Lasagna Wings
Serving: 4 Cooking time: 25 minutes Serving: 8 Cooking time: 10 minutes

Nutritional values Nutritional values

Buffalo Wings: Buffalo Sauce:
Calories 1482 kcal Total Carbs 194.41 g Calories 48 kcal Calories 59 kcal
Fat 0.32 g Fat 0.11 g
Fat 48.75 g Protein 81.75 g Total Carbs 9.9 g Total Carbs 14.11 g
Protein 2.28 g Protein 0.61 g

Ingredients Ingredients
14 lasagna noodles 1 cup cheddar cheese 1 large head cauliflower For Buffalo Sauce:
2 large eggplants, sliced 1 cup mozzarella cheese 1/2 cup all-purpose flour 1/2 cup tomato sauce
1 large zucchini, sliced Handful of basil leaves, 1/4 cup water 1/4 cup honey
1/2 cup onion, finely chopped chopped 1 tsp paprika 3 tbsp soy sauce
3 clove garlic, minced 1 tbsp Italian seasoning 1/4 tsp onion powder 1 tbsp apple cider vinegar
1 cup pizza sauce 1 tbsp olive oil 1/4 tsp garlic powder 1 tsp paprika
1 cup BBQ sauce Salt and pepper to taste Salt to taste 1 tsp onion powder
1 tsp garlic powder
1/2 tsp cayenne powder
Directions:
1. Cook lasagna noodles according to the package instructions.
2. In a frying pan, heat olive oil and sauté onion for 3 to 5 Directions:
minutes, add garlic and fry for another 5 minutes.
1. Thoroughly wash the cauliflower and cut into bite-size
3. Add eggplant and zucchini, season with Italian seasoning, pieces.
salt and pepper; cook for 5 minutes. 2. In a large mixing bowl, combine flour, water, paprika, onion
4. Transfer the cooked veggies to a bowl and set aside. powder, garlic powder and salt. Whisk until well combined.
5. Grease a 5-inch pan with some olive oil. 3. Add cauliflower pieces to the batter, toss to coat evenly.
6. Place 3-4 lasagna sheets into the pan. 4. Preheat the air fryer to 400F.
7. Add a layer of pizza sauce then cooked vegetables. 5. Place the cauliflower in the air fryer basket.
8. Top the layer with a spoonful of BBQ sauce. 6. Cook for 10 minutes, flipping the florets over half way
through.
9. Sprinkle cheese on top.
For Kebabs:
10. Repeat the layers until finished with all the ingredients. 7. Meanwhile prepare the buffalo sauce.
11. Cover the pan with aluminum foil and place in the air fryer. 8. Mix all the ingredients to a small serving bowl.
12. Cook for 15 minutes. 9. If desire, toss the baked cauliflower into the sauce or
13. Garnish with basil; slice and serve hot. serve it separately.

57
 Kale Chips Vegetable Spring
Rolls
Serving: 6 Cooking time: 10 minutes Serving: 8 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 29 kcal Total Carbs 1.65 g Calories 113 kcal Total Carbs 21.63 g
Fat 2.4 g Protein 0.68 g Fat 1.13 g Protein 4.03 g

Ingredients Ingredients
5 cup kale leaves, stems removed and cut into 1-inch pieces 8 Spring roll wrappers 1 tsp vinegar
1 tsp garlic powder 1 cup cabbage, shredded 1 tsp oil
1/2 tsp paprika 1 cup carrot, shredded 1 tsp black pepper
1 tbsp olive oil 1 cup green bell pepper, sliced Salt to taste
Salt 2 clove garlic, minced
1 egg, beaten
1 tsp Worcestershire sauce

Directions: Directions:
1. Preheat the air fryer to 360F. 1. Heat a large non-stick wok over medium-high heat.
2. Add oil and heat until shimmering.
2. In a large mixing bowl, combine kale and oil.
3. Add garlic and sauté for 3 minutes.
3. Season with garlic powder and paprika; toss until 4. Add cabbage, carrot and bell pepper; cook for 5-7
thoroughly coated. minutes.
4. Transfer the kale leaves to the air fryer basket and cook 5. Stir in the vinegar and Worcestershire sauce, let cool at
for 8-10 minutes. room temperature.
6. Season with salt and pepper.
5. Once the chips are done, immediately transfer to a
baking sheet, lined with parchment paper; let it cool 7. Place a single roll wrapper on a clean surface.
for about 10 minutes. 8. Place a tbsp full of vegetable mixture in the center of
the wrapper.
6. Sprinkle salt and serve. 9. Brush the edges with egg.
10. Roll up tightly with ends tucked inside.
11. Preheat the air fryer to 400F and brush the basket
with some oil.
12. Place the roll in the basket and cook until crisp and
golden brown, about 15 minutes.

58
 Cheesy Zucchini Vegetable Sushi
Boats
Serving: 4 Cooking time: 15 minutes Serving: 4 Cooking time: 10 minutes

Nutritional values Nutritional values

Calories 235 kcal Total Carbs 17.26 g Calories 497 kcal Total Carbs 85.5 g
Fat 10.82 g Protein 20.93 g Fat 13.17 g Protein 8.04 g

Ingredients Ingredients
4 large zucchini 5 sheets of sushi nori 1 tsp soy sauce
1 cup mozzarella cheese, shredded 2 cup rice 1 tsp sesame oil
1 cup cheddar cheese, shredded 1 cup avocado, sliced For Coating:
2 clove garlic, minced 1/2 cup carrots, shredded 1/2 cup breadcrumbs
1 cup salsa 1/4 cup mayonnaise For Serving:
1 tsp onion powder 1 tsp garlic powder Soy sauce
1 tsp chili powder 1 tsp onion powder
1 tsp oregano
Salt to taste
Directions:
1. Preheat air fryer to 400F.
Directions: 2. In a mixing bowl, combine avocado, carrots, garlic powder,
onion powder and soy sauce.
1. Preheat air fryer to 400F.
3. Lay a nori sheet on a dry surface, shiny side down.
2. Cut the zucchini in half lengthwise. 4. Pat rice on top of the nori sheet, about 1-inch thick layer.
3. Scoop out the inside of zucchini with a melon scooper 5. Place avocado and carrots mixture over the rice.
and chop them into cubes. 6. Spread a spoonful of mayonnaise.
4. In a mixing bowl, combine zucchini, salsa, garlic, 7. Starting from the one end with the filling, tightly roll up
your sushi.
onion powder, chili powder, oregano and salt.
8. Place the breadcrumbs into a shallow bowl.
5. Place the mixture back to the prepared zucchini boats. 9. Grab a sushi roll, dip in soy sauce & then in the breadcrumbs.
6. Sprinkle with cheddar and mozzarella cheese. 10. Make sure to coat evenly. Repeat until finished with the rest
of the rolls.
7. Place the zucchini boats in the air fryer.
11. Brush the air fryer basket with sesame oil.
8. Cook for 15 minutes until cheese is melted. 12. Place the rolls into the air fryer basket and air fry for 10
minutes.
13. Slice the sushi rolls into pieces and enjoy with soy sauce.

59
 Tofu Satay Classic Falafel

Serving: 6 Cooking time: 15 minutes Serving: 5 Cooking time: 10 minutes

Nutritional values Nutritional values

For Tofu Satay: For Sauce:
Calories 176 kcal Calories 73 kcal Calories 224 kcal Total Carbs 33.7 g
Fat 11.3 g Fat 3.91 g
Total Carbs 6.39 g Total Carbs 8.33 g
Fat 5.81 g Protein 10.37 g
Protein 16.08 g Protein 1.59 g

Ingredients Ingredients
2 Blocks extra-firm tofu For Peanut Sauce: 2 can chick peas, 3 tbsp all-purpose flour
rinsed and drained
2 tbsp sesame seeds 1/2 cup peanut butter 1 tsp cumin
1 small onion, chopped
For Marinade: 1 tsp Dijon mustard 1 tbsp sesame seeds
1/4 cup parsley
3 tbsp soy sauce 1/2 tsp chili flakes 1 tsp olive oil
1 cup bread crumbs
1 tsp peanut sauce 1 tbsp honey 1 tsp black pepper
1 large egg
1 tbsp peanut butter Salt to taste
2 clove garlic, minced
1 tsp garlic powder

Directions: Directions:
1. Add chickpeas, parsley, garlic, flour, cumin, black
1. Preheat air fryer to 380F. pepper and salt to a food processor, pulse until well
2. Start by preparing a marinade by mixing, soy sauce, combined.
peanut sauce, peanut butter and garlic powder. 2. Transfer the mixture to a bowl, add onion and sesame
3. Cut tofu into cubes. seeds; mix well.
4. Dunk the tofu into the marinade and thread 3 cubes 3. Make small balls and flatten with the help of your
onto skewers. palm to form a Pattie shape.
5. Sprinkle sesame seeds. 4. Place the bread crumbs into a shallow bowl.
6. Place the skewers in the air fryer basket. 5. Whisk egg in a bowl.
7. Cook for 15 minutes, turning occasionally until evenly 6. Dip each Pattie into the egg and then into bread crumbs.
browned. 7. Grease the air fryer basket with oil and preheat to 360F
8. While the tofu is cooking prepare the peanut sauce. for 10 minutes.
9. In a small serving bowl, combine all the sauce 8. Place the patties in the air fryer basket.
ingredients; mix until well combined. 9. Cook for 20 minutes; flipping when one side is deep
10. Once the tofu is done, serve hot with the sauce. golden brown.

60
 Vegan Tacos Sweet and Sour
Cauliflower Stir Fry
Serving: 6 Cooking time: 10 minutes Serving: 4 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 368 kcal Total Carbs 50.97 g Calories 83 kcal Total Carbs 18.29 g
Fat 14.24 g Protein 10.83 g Fat 0.63 g Protein 4.38 g

Ingredients Ingredients
2 cups broccoli florets For Filling: 1 large head cauliflower, For Coating:
cut into florets
2 cup cauliflower florets; 8 small tortillas shell Green onion, sliced
cut into bite-sized pieces 1/2 cup onion, sliced
1 cup red cabbage,
1 cup red bell pepper, sliced chopped 2 clove garlic, minced
1 can chickpeas, drained 1 large avocado, sliced 1 tbsp tamarind paste
and rinsed
1/2 cup sour cream 1 tbsp honey
1 tbsp taco seasoning
For Garnishing: 1 tbsp Worcestershire sauce
1 tbsp oil
1/4 cup fresh cilantro Salt and pepper to taste
leaves, chopped
1/4 tsp paprika

Directions:
1. Preheat air fryer to 360F.
Directions: 2. Mix all the ingredients to a bowl, toss until well
1. Preheat the air fryer to 400F. combined.
2. In a large mixing bowl, add broccoli, cauliflower, bell 3. Dump everything into the air fryer basket and cook
pepper and chickpeas. for 20 minutes, shaking the basket occasionally.
3. Add taco seasoning and oil; toss until well combined. 4. Garnish with sliced green onion and serve with your
favorite dip.
4. Place the veggies into the air fryer basket and cook for
10 minutes; shaking the basket occasionally.
5. Place the cabbage, avocado, and cooked veggies in taco
shells.
6. Top with a dollop of sour cream.
7. Sprinkle some paprika on top and garnish with fresh
cilantro.

61
 Vegetable Fritters Sweet Potato
Jackets
Serving: 6 Cooking time: 15 minutes Serving: 5 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 105 kcal Total Carbs 22.21 g Calories 253 kcal Total Carbs 23.73 g
Fat 0.78 g Protein 3.24 g Fat 14.59 g Protein 7.95 g

Ingredients Ingredients
1 cup corn kernels 1 tsp garlic powder 3 large sweet potatoes For Garnishing:
1 cup carrots, shredded 1 tsp paprika 1/3 cup sweet corns 1 tbsp chives, sliced
1 cup spinach, chopped 1 tsp oregano 1/4 cup green onion, sliced
1 cup potatoes, cubed 1 tsp thyme 1/2 cup mayonnaise
1/2 cup cornmeal powder 1 tsp black pepper 1/2 cup sour cream
1 large egg Salt to taste 1 cup cheddar cheese
1 tsp onion powder 1 tsp hot chili sauce
1 tsp black pepper
Salt to taste

Directions:
1. In a large mixing bowl, combine corn, carrots, spinach
and potatoes. Directions:
2. Add onion powder, garlic powder, paprika, oregano, 1. Cut a cross on top of each sweet potato.
thyme, black pepper and salt. 2. Preheat the air fryer to 390F.
3. Add cornmeal powder and crack the egg. 3. Sprinkle some salt and cook for 20 minutes.
4. Mix until well combined. 4. Once the potatoes are done, remove from the air fryer.
5. Preheat air fryer to 400F. 5. Using a tbsp, carefully scoop out the flesh from
potatoes, leaving the skin unbroken.
6. Grease the air fryer basket with some oil.
6. Place the flesh and the remaining ingredients to a
7. Using an ice cream scooper, drop a scoopful of batter bowl; mix until well combined.
into the basket. 7. Scoop back the mixture into the potato skin.
8. Cook for about 15 minutes, flipping after every 5 8. Sprinkle with some more cheese.
minutes to make sure fritters are evenly browned. 9. Place the jackets back to the air fryer and cook for
additional 5 minutes.
10. Garnish with chives and serve hot.

62
 Sticky BBQ Tofu

Serving: 4 Cooking time: 10 minutes

Nutritional values
Calories 231 kcal Total Carbs 34.69 g
Fat 6.88 g Protein 11.67 g

Ingredients
1 Block extra-firm tofu
1/2 cup BBQ sauce
1/4 cup honey
1 tsp black pepper
For Garnishing:
1/2 cup Parsley, chopped

Directions:
1. Cut the tofu in cubes.
2. In a plastic storage bag, add BBQ sauce, honey and
black pepper, shake until well combined.
3. Add cubed tofu and shake, let marinate for half an
hour.
4. Preheat the air fryer to 360F.
5. Place the tofu in the air fryer, one layer at a time.
6. Cook for 10 minutes.
7. Garnish with parsley and serve.

63
 Black Bean
Burger
Serving: 6 Cooking time: 20 minutes

Nutritional values
Calories 101 kcal Total Carbs 18.63 g
Fat 0.64 g Protein 5.96 g

Ingredients
2 cups black bean, drained Salt to taste
and rinsed For Serving:
1/2 cup onion, finely chopped 6 Hamburger buns
2 slices bread, crumbled 1 cup mayonnaise
1/4 cup cilantro 1 avocado, sliced
1 tbsp lemon juice 1 large tomato, sliced
1 tsp cumin Lettuce, shredded
1 tsp garlic powder
1 tsp oregano

Directions:
1. In a food processor, except onion pulse all the
ingredient together until well combined.
2. Using the palm of your hand shape the mixture into
6 patties.
3. If they crack just press the mixture gently back together.
4. Preheat air fryer to 400F.
5. Place the patties into the air fryer and cook for about
20 minutes.
6. Allow to cook on one side until golden, flip and
continue cooking the other side.
7. Spread a spoonful of mayonnaise onto the bun.
8. Place a Pattie on top.
9. Add avocado and lettuce.
10. Top with a slice of tomato
11. Cover with the second bun and serve.

64
 Desserts
Chocolate Fudge Brownies 66
Coconut Cookies 66
Chocolate Soufflé 67
Assorted Donuts 67
Chocolate Cake 68
Pineapple Bites 68
Cinnamon Sugar Churros  69
Raisin Bread Pudding with Chocolate Sauce 69
Blueberry Cheesecake 70
Tropical Egg Rolls 71

65
 Chocolate Fudge Coconut Cookies
Brownies
Serving: 6 Cooking time: 20 minutes Serving: 8 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 363 kcal Total Carbs 35.86 g Calories 243 kcal Total Carbs 27.64 g
Fat 23.87 g Protein 4.45 g Fat 13.9 g Protein 2.44 g

Ingredients Ingredients
1 cup flour For Serving: 1 cup flour 2 tbsp cornstarch
1 cup sugar Vanilla ice cream 3/4 cup sugar 1 large egg
3/4 cup butter 3/4 cup coconut, shredded 1 tsp coconut or vanilla
1/3 cup cocoa powder 1/2 cup butter extract
1 tsp baking powder 1 tsp baking powder
2 eggs
1 tsp vanilla extract
1/4 tsp salt
Directions:
1. In a mixing bowl, beat butter & sugar until light & fluffy.

Directions:
2. Add eggs and coconut extract, beat again.
3. In another mixing bowl, combine flour, cornstarch
1. Preheat the air fryer to 350F and grease a baking tin and baking powder together.
with non-stick spray. 4. Add dry ingredients and continue beating until
2. In a mixing bowl, sift together flour, cocoa powder, mixture turns into a dough.
baking powder and salt; set aside. 5. Fold in the shredded coconut.
3. In another mixing bowl, beat butter, sugar and vanilla 6. Wrap the dough into a plastic wrap and refrigerate for
extract together, beat until light and fluffy. at least 2 hours.
4. Add eggs and whisk again until pale and creamy. 7. Form 1-inch balls and place on to a large serving plate.
5. Now fold in the dry ingredients and mix until well 8. Slightly flatten the balls with the back of the spoon.
combined.
9. Line the air fryer basket with parchment paper and
6. Pour the batter into the prepared pan. preheat the air fryer to 360F.
7. Set the pan in the air fryer basket and bake for 20 10. Carefully place the cookies in the basket with a little
minutes or until toothpick inserted out comes clean. gap in between each other.
8. Top with vanilla ice cream and serve. 11. Cook for about 15 minutes until slightly golden brown.

66
 Chocolate Soufflé Assorted Donuts

Serving: 4 Cooking time: 15 minutes Serving: 8 Cooking time: 10 minutes

Nutritional values Nutritional values

Calories 350 kcal Total Carbs 27.31 g Calories 196 kcal Total Carbs 27.62 g
Fat 24.31 g Protein 6.7 g Fat 7.84 g Protein 3.62 g

Ingredients Ingredients
3/4 cup chocolate chips 1 tsp vanilla extract For Donuts: For Glaze:
2 cups all-purpose flour 1 cup powdered sugar
1/4 cup butter 2 tbsp powdered sugar, for 5 tbsp butter, cold cut into cubes Pink food coloring
dusting 1/3 cup milk 3 drops vanilla extract
3 large eggs, separated 3 tbsp sugar 3 tbsp water
1 tsp baking powder For Cinnamon Sugar:
4 tbsp sugar For Topping: 1/2 cup powdered sugar
2 tbsp cocoa powder 1 cup melted Chocolate 1 tsp cinnamon

Directions: Directions:
1. Preheat air fryer to 400F and lightly butter 4 ramekin For Glaze:
1. Mix powdered sugar, food color, vanilla extract and water to a
dishes. bowl; mix until thick paste consistency.
2. Melt chocolate chips and butter together, either in the For Cinnamon Sugar:
2. Mix cinnamon and sugar together in a bowl & set aside.
microwave or in a double boiler. For Donuts:
3. Remove from heat and let cool to room temperature, 3. In a large mixing bowl, combine flour, sugar and baking powder.
about 10 minutes. 4. Add the cubed butter, using your fingers crumble the mixture.
5. Add milk and knead until dough comes together.
4. Stir in the egg yolks, sugar, cocoa powder and vanilla 6. Transfer the mixture onto a lightly floured surface and knead
extract; mix until well combined. until dough is no more-sticky.
7. Wrap the dough in a plastic wrap and refrigerate for at least 30
5. In a separated large bowl, using an electric mixer beat minutes to set.
egg whites until soft peaks are formed. 8. Roll the dough into a 1/8 inch-thick rectangle.
9. Using a donut cutter cut circles out of the dough.
6. Fold the whites into the yolk mixture. 10. Preheat air fryer to 400F and lightly butter the air fryer basket
with some oil.
7. Transfer the batter carefully to the buttered ramekins, 11. Place the 4 donuts in the air fryer at a time, spacing evenly to
taking care not to get on top edge of the ramekins. avoid touching.
12. Cook for 10 minutes until browned and puffed.
8. Now carefully place the ramekins in the air fryer and 13. Once the donuts are browned, immediately roll some donuts into
bake for 15 minutes until puffed. the cinnamon sugar mixture.
14. Dip some into the glaze and chocolate sauce.
9. Dust with powdered sugar and serve immediately. 15. Place on a wire rack to cool.
16. Serve and enjoy.

67
 Chocolate Cake Pineapple Bites

Serving: 10 Cooking time: 30 minutes Serving: 6 Cooking time: 5 minutes

Nutritional values Nutritional values

Calories 221 kcal Total Carbs 19.28 g Calories 223 kcal Total Carbs 31.98 g
Fat 15.34 g Protein 2.99 g Fat 7.63 g Protein 6.58 g

Ingredients Ingredients
1-1/2 cup all-purpose flour For Buttercream Frosting: 8 won ton wrappers
1 cup sugar 1-1/2 cup powdered sugar
3/4 cup butter 3/4 cup butter, softened 1 small egg
2 large eggs 1/4 cup cocoa powder
1/4 cup cocoa powder 2 tsp coffee powder For Filling:
1/4 cup milk 1 tsp vanilla extract
1 tsp baking powder For Garnishing: 1 cup pineapple, chopped
1/2 tsp baking soda 1/2 cup Glazed cherries
1 tbsp coffee powder 1/2 cup cream cheese
1 tsp vanilla extract 1/4 cup raisins
1 tsp butter

Directions:
1. Preheat air fryer to 360F and grease a baking tin with non-stick

Directions:
spray.
2. In a large bowl, beat sugar and butter until smooth and creamy.
3. Add eggs, milk and vanilla extract; beat again until pale and
fluffy. 1. Mix together all the filling ingredients to a bowl and
4. Sift flour, cocoa, baking powder, baking soda and coffee into a set aside.
large bowl, whisk briefly to combine.
5. Fold the dry ingredients into the wet mixture; mix until well 2. Place a tsp full of pineapple filling in center of won ton
combined and lump free. wrapper.
6. Pour the batter into the prepared pan and bake for about 30
minutes or until knife inserted into the center comes out clean. 3. Brush the edges with egg, and fold all the 4 edges
7. Once the cake is done, remove from the air fryer and turn out together to seal tightly.
onto a wire rack to cool completely.
For Buttercream Frosting: 4. Preheat air fryer to 400F and grease the basket with
8. Using an electric mixer, beat butter, sugar and vanilla extract non-stick spray.
together in a bowl.
9. Sift in cocoa and coffee powder, beat until smooth and creamy. 5. Cook for 5 minutes or until golden and crispy.
Frosting:
10. Cut the cake into two equal halves.
11. Sandwich the layers together with buttercream, then spread the
rest on top.
12. Place the cake in refrigerator for 20 minutes.
13. Top with some cherries, slice and serve.

68
 Cinnamon Sugar Raisin Bread Pudding
Churros with Chocolate Sauce
Serving: 4 Cooking time: 10 minutes Serving: 6 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 344 kcal Total Carbs 28.11 g Calories 239 kcal Total Carbs 27.73 g
Fat 23.35g Protein 5.27 g Fat 11.37 g Protein 6.45 g

Ingredients Ingredients
1 cup all-purpose flour For Cinnamon Sugar 5 cups bread slices, cubed For Chocolate Sauce:
2 tbsp sugar Coating: 2 cups milk 1 cup chocolate chips
1/2 cup butter 1 cup powdered sugar 2 eggs 3 tbsp cream
2 eggs 1 tsp cinnamon 1/4 cup brown sugar 1 tsp vanilla extract
1 cup water For Serving: 1/4 cup butter, melted
1 tsp vanilla extract Chocolate sauce 3 tbsp raisins
1/4 tsp nutmeg
1 tsp vanilla extract

Directions:
1. Preheat the air fryer at 360F while you make the churros
batter.
2. In a mixing bowl, whisk together eggs and vanilla extract.
Directions:
3. In a medium saucepan over medium-high heat, heat butter, For Sauce:
sugar and water; bring to boil. 1. Combine all the sauce ingredients to a bowl and
4. Immediately stir in the flour and mix vigorously until well microwave for 2 minutes.
blended.
5. Remove from the heat and let it cool at room temperature. 2. Refrigerate the sauce while the pudding is cooking.
6. Pour the beaten egg and mix again vigorously using a For Pudding:
wooden spoon.
3. Preheat the air fryer at 360F and grease a baking pan
7. Place the dough into a piping bag fitted with star piping tip. with some butter.
8. Pipe 6-inch long churros to a parchment lined baking sheet.
9. Refrigerate for 15 minutes to set the dough. 4. In a large mixing bowl, whisk beat eggs.
10. Place the churros into the preheated air fryer and cook for 5. Add milk, sugar, butter, nutmeg and vanilla extract;
10 minutes. whisk again.
11. Meanwhile mix the cinnamon and powdered sugar into a 6. Add bread cubes and raisins; stir gently.
mixing bowl.
12. Once the churros are done, roll them in the cinnamon 7. Pour the mixture into the prepared pan and cook
sugar mixture. for 15 minutes, until top is golden brown and a knife
13. Let cool at room temperature. inserted in the center comes out clean.
14. Serve with chocolate sauce. 8. Drizzle chocolate sauce on top and serve.

69
 Blueberry
Cheesecake
Serving: 8 Cooking time: 30 minutes

Nutritional values
Calories 345 kcal Total Carbs 35.79 g
Fat 20.75 g Protein 6.39 g

Ingredients
For Crust: For Filling:
1 cup graham cracker, finely crushed 2 cup blueberries
1/4 cup butter, melted 1-1/2 cup cream cheese
For Blueberry Sauce: 1/4 cup powdered sugar
2 cups blue berries 3 eggs
1/4 cup water 2 tbsp all-purpose flour
1 tbsp cornstarch 1 tsp lemon zest
1 tsp lemon juice

Directions:
For Crust:
1. Combine the crust ingredients in a small bowl and press the
mixture into the bottom of the springform cake pan.
For Cheesecake:
2. Preheat the air fryer to 360F.
3. In a large mixing bowl, beat cream cheese, sugar, flour and lemon
zest; beat until smooth and creamy.
4. Add eggs one at a time, mix until well combined.
5. Gently stir in the blueberries.
6. Pour the batter evenly over the top of the crust, cover the pan
with aluminum foil.
7. Place the pan in the air fryer and cook for 20 minutes.
For Sauce:
8. In a saucepan combine blueberries, water and cornstarch.
9. Add lemon juice and let simmer for about 10 minutes until sauce
is thickened.
10. Mash the blueberries with a fork.
11. Once the cheesecake is done, remove from the fryer and let cool
at room temperature.
12. Top the cheesecake with blueberry sauce.
13. Refrigerate for 30 minutes.
14. Dish out the cake and enjoy.

70
 Tropical Egg
Rolls
Serving: 6 Cooking time: 10 minutes

Nutritional values
Calories 217 kcal Total Carbs 34.07 g
Fat 6.5 g Protein 5.95 g

Ingredients
8 egg roll wrappers For Serving:
For Filling: 1 cup whipped cream
1 cup apple, chopped
1 cup strawberries cut into chunks
1/2 cup pineapple, chopped
1/2 cup cream cheese
1 tsp lemon juice
1 tsp cinnamon

Directions:
1. Preheat the air fryer to 360F and grease the basket with
some oil.
2. In a medium sized mixing bowl beat cream cheese,
lemon juice and cinnamon until well combined.
Gently fold in the chopped fruits; set aside.
3. Lay an egg roll wrapper down on a floured surface, add
a spoonful of filling in the center of each wrapper and
wet the edges with water.
4. Roll tightly with ends tucked inside.
5. Place the stuffed rolls carefully in the air fryer and cook
for 10 minutes, turning over once halfway through
until nice golden brown.
6. Serve warm with whipped cream.

71
 Recipes for Two

72
 Chicken
Korean Chicken Wings 74
Honey Drumsticks with Citrus 74
IndianTandoori Chicken 75
Curry Roasted Chicken 75
Lemon Crusty Chicken  76
Nuggets with Breadcrumbs 76
Creamy Almond Chicken 77
Worcestershire Pie 77
Ground Chicken Delight 78
Mexican Chili Chicken 78
Asian Creamy Chicken Skewers 79
Barbecue & Mo Chicken Pizza 79
Chicken Worcestershire Candy Pops 80
Cheese & Almond Stuffed Chicken 80

73
 Korean Chicken Honey Drumsticks
Wings with Citrus
Serving: 2 Cooking Time: 20 minutes Serving: 2 Cooking Time: 15 minutes

Nutritional values Nutritional values

Calories 350 kcal Total Carbs 14.89 g Calories 783 kcal Total Carbs 50.05 g
Fat 8.27 g Protein 50.46 g Fat 40.02 g Protein 56.01 g

Ingredients Ingredients
1lb. chicken wings For Garnishing: 1 1/3 lb. chicken drumsticks For Garnishing:
1/4 cup BBQ sauce 1/4 cup cilantro, chopped 1/3 cup honey 1/2 cup parsley, finely
1 tbsp soy sauce 2 tbsp teriyaki sauce chopped
1/4 tsp black pepper 2/3 tbsp butter Lemon wedges
1 tbsp lemon juice
2 tsp olive oil
Directions:
1. Add all the ingredients to the chicken wings and let
marinate for an hour. Directions:
2. Preheat the air fryer to 380F. 1. Preheat the air fryer to 360F.
3. Transfer the chicken wings into the air fryer basket. 2. Use an oil brush, to coat the drumsticks very lightly
4. Cook for 20 minutes at 400F until crisp and lightly with olive oil.
browned. 3. Place the drumsticks in the air fryer basket.
5. Transfer to a serving bowl, sprinkle chopped cilantro 4. Cook for 15 minutes, turning the drumsticks halfway
and serve. after few minutes with a tong.
5. Meanwhile combine all the remaining ingredients to a
bowl and microwave for 3 minutes.
6. When the drumsticks are cooked through, brush them
with the prepared sauce until well coated.
7. Garnish with chopped parsley and serve hot with
lemon wedges.

74
 IndianTandoori Curry Roasted
Chicken Chicken
Serving: 2 Cooking Time: 25 minutes Serving: 2 Cooking Time: 30 minutes

Nutritional values Nutritional values

Calories 311 kcal Total Carbs 5.87 g Calories 392 kcal Total Carbs 3.53 g
Fat 8.89 g Protein 49.26 g Fat 12.99 g Protein 62.22 g

Ingredients Ingredients
1lb. chicken 1 tsp ground cumin 1 1/3 lb. whole chicken For Dry Rub:
2/3 cup yogurt 1 1/2 tbsp lemon juice 2 tsp olive oil 1 tsp garlic powder
1 tsp ginger For Garnishing: 1 tsp onion powder
1 tsp garlic paste 1/3 cup onion, sliced into 1 tsp paprika
1 tsp turmeric rings 1 tsp curry powder
1 tsp red chili powder 2 lemon wedges Salt and pepper to taste

Directions: Directions:
1. Start by preparing a marinade, in a large mixing bowl, 1. Preheat the air fryer to 360F for 10 minutes.
combine yogurt, ginger garlic paste, turmeric, chili powder, 2. Thoroughly wash the chicken, remove the neck and
cumin and lemon juice; mix until well combined. giblets.
2. Rinse the chicken and pat the excess moisture with paper 3. Pat the excess moisture with paper towel.
towel. 4. With the help of a sharp knife, mark the slits in the
middle of the chicken.
3. With the help of a sharp knife, mark the slits in the center of
each chicken. 5. Brush the chicken with oil; set aside.
4. Pour the marinade over the chicken and let marinate for 2 6. In a large mixing bowl, mix all the spices together.
hours. 7. Generously rub the spices onto each side of the chicken.
5. Line the air fryer basket with aluminum foil. 8. Place the chicken into the air fryer basket.
6. Preheat the air fryer to 360F. 9. Cook at 400F for about 15 minutes.
10. Turn the chicken upside down and cook for another
7. Place the chicken into the basket and cook for 25 minutes at 15 minutes at 360F.
380F.
11. Once the chicken is done cooking, transfer it to a
8. Once the chicken is done, transfer the chicken to a serving large serving dish.
dish. 12. Let rest for 10 minutes at room temperature, slice
9. Top with onion rings and serve with lemon wedges. and serve.

75
 Lemon Crusty Nuggets with
Chicken Breadcrumbs
Serving: 2 Cooking time: 20 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 384 kcal Total Carbs 6.59 g Calories 228 kcal Total Carbs 3.63 g
Fat 14.7 g Protein 53.41 g Fat 11.8 g Protein 24.94 g

Ingredients Ingredients
1lb. chicken For Lemon Dip: ½ lb. chicken breast, boneless and cut into 1/2 inch pieces
Coating: 1 tbsp + 1 tsp sour cream 1/4 cup bread crumbs
1/3 cup bread crumbs 1 tsp lemon juice 1/2 small egg
1/3 cup parmesan cheese 1/2 tbsp Italian seasoning
1/4 tsp paprika
1 tsp onion powder 1/4 tsp olive oil
Salt to taste
1 tsp garlic powder Salt and pepper to taste
1 tsp oil
1 egg
Directions:
1. Preheat air fryer to 400F for few minutes.
Directions: 2. In a large mixing bowl, mix bread crumbs, Italian
For Lemon Dip: seasoning, salt and pepper.
1. Combine all the ingredients into a small serving bowl 3. Whisk the egg and olive oil in a medium bowl.
and set aside.
4. Dip chicken pieces in the egg mixture and then into
For Chicken: the crumb mixture.
2. Thoroughly wash the chicken, pat the excess moisture
with paper towel. 5. Place the chicken nuggets into the air fryer basket.
3. In a large mixing bowl, combine bread crumbs, 6. Be careful not to over crowd the basket. Try to cook in
parmesan cheese, onion powder and garlic powder. In batches if needed.
another bowl beat egg and oil until frothy.
7. Air fry for 15 minutes, turning halfway until nice
4. Dip each chicken piece into the egg and then into the golden and crispy.
bread crumb mixture.
5. Preheat air fryer for few minutes at 380F.
6. Arrange the chicken into the basket, shaking off any
excess bread crumbs.
7. Cook for 20 minutes.
8. Serve the chicken with lemon dip.

76
 Creamy Almond Worcestershire
Chicken Pie
Serving: 2 Cooking time: 30 minutes Serving: 2 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 303 kcal Total Carbs 2.53 g Calories 635 kcal Total Carbs 45.61 g
Fat 10.51 g Protein 46.4 g Fat 39.62 g Protein 23.77 g

Ingredients Ingredients
1lb. whole chicken 1/3 lb. chicken breast, boneless 2/3 clove garlic, minced
1/8 cup almonds, coarsely chopped 1/3 lb. of puff pastry frozen 2 tbsp + 2tsp milk
1/3 small onion, chopped 1 tsp Worcestershire sauce
2 tsp Italian seasoning
1/3 cup carrot, diced 1 tsp plain flour
1tbsp lemon juice
1/3 cup peas 1 tsp oil
1 tbsp + 1 tsp butter 1/3 cup potatoes, cubed 1 egg yolk
1/4 cup parsley, finely chopped 1/3 cup mushroom, sliced Salt and black pepper to taste
Salt to taste

Directions:
Directions: 1. In a fry pan heat oil until shimmering.
2. Add onion and garlic, sauté for 5 minutes.
1. Clean and pat dry the chicken.
3. Add flour and cook for 30 seconds, immediately add milk,
2. In a small mixing bowl, combine almonds, Italian seasoning, Worcestershire sauce and all the vegetables.
lemon juice, butter, parsley and salt; mix until well combined. 4. Season with salt and pepper.
3. Generously rub the mixture all over the chicken. 5. Cook until the mixture starts to bubble.
6. Once thickened remove from heat; set aside.
4. Spray the air fry basket with cooking spray and preheat the
air fryer to 400F. 7. On a lightly floured surface, roll the pastry dough out, about ¼
inch thick rectangle.
5. Transfer the chicken to the basket and roast for 30 minutes 8. Using a round cookie cutter or a small glass, cut out circles.
flipping halfway through. 9. Spoon a small amount of chicken filling into the centers of each
circle.
6. Serve with your favorite dip.
10. Brush with the egg yolk around the perimeter of each circle.
11. Top with the second pastry cut out and seal the edges with a fork.
12. Brush the pies with egg yolk, poke 2-3 holes with the help of a fork.
13. Preheat the air fryer to 400F.
14. Carefully place the pie into the air fryer and bake for 20 minutes
until the tops are golden and crisp.
15. Serve hot.

77
 Ground Chicken Mexican Chili
Delight Chicken
Serving: 2 Cooking time: 25 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

For Chicken: For Sour cream:
Calories 165 kcal Total Carbs 2.96 g Calories 215 kcal Calories 21 kcal
Fat 12.19 g Fat 1.53 g
Fat 10.8 g Protein 14.27 g Total Carbs 1.04 g Total Carbs 1.32 g
Protein 23.73 g Protein 0.55 g

Ingredients Ingredients
1/3 lb. ground chicken For Sauce: 1/2lb. chicken breast For Filling:
1/6 cup bread crumbs 1/2 cup chili garlic sauce 1 tsp vinegar 2 tortillas
1 tbsp + 1tsp onion, 1 tsp soy sauce 1/4 cup carrot, shredded
1 tsp Dijon mustard
finely chopped 1 tsp chili sauce 1/4 cup cabbage, shredded
1/4 tsp black pepper
1/6 cup green bell pepper, chopped 1 tsp black pepper 1/4 cup Lettuce, shredded
For Filling: 1 tsp olive oil
1 clove garlic, minced 2 tbsp tomatoes, chopped
6 sandwich buns Salt to taste 1/4 cup cheddar cheese, shred-
1 small egg
1 head romaine lettuce, For Sour Cream: ded
2 tsp oil chopped 1/4 cup mozzarella cheese,
2 tbsp + 2 tbs sour cream
Salt and black pepper to taste 1 large tomato, sliced shredded
1 clove garlic, minced
1 tsp lemon juice
1/2 tsp green chili, finely chopped
Directions:
Directions:
1. In a food processor mix ground chicken, bread crumbs, garlic,
egg, oil, salt and black pepper. Process until well combined.
2. Transfer the mixture into a large mixing bowl, add onion and
bell pepper; mix well. 1. Marinade the chicken breast with vinegar, soy sauce, chili sauce,
olive oil, black pepper and salt. Refrigerate and let marinate for
3. Form the mixture into 1 inch thick, 6 oval patties. an hour.
4. Preheat the Air Fryer to 380F. 2. Preheat the air fryer to 400F.
5. Place the chicken patties into the bottom of the Air Fryer. 3. Place the marinated breast into the air fryer basket and bake for
15 minutes, turning the chicken after few minutes with tong to
6. Cook for 25 minutes, turning patties after 12 minutes with tong. make sure the chicken breast are evenly browned.
For Sauce: 4. Once the chicken is done, transfer it to a large serving plate; slice
7. In a small mixing bowl, mix all the sauce ingredients and set and let cool at room temperature.
aside. For Sour Cream:
For Assembling: 5. Mix together all the ingredients and set aside.
8. Spread some sauce onto the bottom halves of the buns, top with For Assembling:
a Pattie.
9. Place some lettuce and a sliced tomato and on top of the patties. 6. Place the sliced chicken down the center of each tortilla.
10. Sandwich with the second bun and serve. 7. Add shredded carrot, cabbage, lettuce and chopped tomatoes.
8. Add a spoonful of sour cream and top with some shredded
mozzarella and cheddar cheese; roll up tightly and serve.

78
 Asian Creamy Barbecue & Mo
Chicken Skewers Chicken Pizza
Serving: 2 Cooking time: 20 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 246 kcal Total Carbs 2.2 g Calories 313 kcal Total Carbs 25.88 g
Fat 14.95 g Protein 24.86 g Fat 9.64 g Protein 29.65 g

Ingredients Ingredients
½ lb. chicken breast, cubed 2 tsp heavy cream 1/3 lb. chicken, boneless and cubed
2 tbsp + 2 tsp peanuts, crushed 1/2 tsp red chili powder 1/4 cup BBQ sauce
1 clove garlic, minced 1 tsp lemon juice For Filling:
4 tsp coconut cream 2 wooden skewers 1/3 package fresh pizza dough
1/2 tsp brown sugar For Garnishing: 1/3 cup pizza sauce
1/2 tsp peanut sauce 2 tbsp + 2 tsp sesame seeds 1/3 cup mozzarella cheese
1/2 tsp fish sauce Lime wedges 1/3 cup cheddar cheese
1/2 tsp ground ginger ¼ tsp chili flakes

Directions: Directions:
1. Start by preparing a marinade, except peanuts; blend 1. Marinate the chicken pieces with BBQ sauce.
all the ingredients together until well combined. 2. Preheat air fryer to 400 F.
2. Place the cubed chicken into a large mixing bowl, pour 3. Divide the dough into 6 equal pieces.
the marinade and let marinate for 3-4 hours.
4. On a lightly floured surface, roll the dough out, into
3. Thread the marinated chicken onto the skewers. 6-inch thick circles.
Sprinkle crushed peanuts.
5. Spread pizza sauce on each circle.
4. Spray the air fry basket with cooking spray and preheat
at 380F for few minutes. 6. Place the marinated chicken pieces on top of the sauce.
5. Carefully place the skewers into the air fryer basket 7. Top with some cheese and place it carefully into the air
and cook for 20 minutes. fryer basket.
6. Try not to over crowd the basket. Cook in batches if 8. Cook for 15 minutes at 360F.
necessary. 9. Sprinkle some chili flakes and serve hot.
7. Sprinkle sesame seeds and serve with lime wedges.

79
 Chicken Worcestershire Cheese & Almond
Candy Pops Stuffed Chicken
Serving: 2 Cooking time: 30 minutes Serving: 2 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 373 kcal Total Carbs 10.45 g Calories 857 kcal Total Carbs 4.37 g
Fat 22.55 g Protein 30.88 g Fat 59.91 g Protein 72.88 g

Ingredients Ingredients
3 Chicken wings For Batter: 2 chicken breast For Garnishing:
For Marinade: 2 tbsp flour 2 tbsp almonds, 2 tbsp + 2 tsp parsley,
1 tbsp corn flour roasted and chopped chopped
1/2 tbsp Worcestershire sauce
1 small egg 1/2 cup cream cheese Lemon wedges
1/2 clove garlic, minced
1/2 cup cheddar cheese
1/2 tsp chili sauce
1 clove garlic, minced
1/2 tsp black pepper
1/2 tbsp olive oil
Salt to taste
Salt and pepper to taste

Directions:
1. Preheat air fryer for few minutes. Directions:
2. Cut off the bone part and collect all the flesh at one
end. Spray the wings with cooking spray and set aside. 1. Preheat air fryer to 400F.
3. Mix all the marinade ingredients to a large mixing 2. With the help of sharp knife, mark the slits in the
bowl. middle of each breast to form pockets.
4. Place the prepared chicken lollipops in the marinade 3. Rub olive oil all over the chicken.
and let marinate for 1 hour.
4. In a small mixing, combine cream cheese, cheddar
For Batter: cheese, almonds, garlic, salt and pepper.
5. In another large mixing bowl, mix all the batter
ingredients until smooth and creamy. 5. Spoon the cheese mixture into each chicken pockets.
6. Wrap the exposed bone part with a small piece of 6. Secure the pockets with toothpicks.
aluminum foil from avoiding dark and sticky. 7. Place the stuffed chicken into the air fryer basket and
7. Dip the meat end of each chicken into the batter and cook for 25 minutes.
then immediately to the air fryer basket.
8. Garnish with fresh parsley and lime wedges.
8. Cook at 360F for 30 minutes, flipping halfway through.
9. Once the chicken lollipops are nice golden and crispy.
10. Prior to serving remove the foil and serve with your
favorite dip.

80
 Turkey
Honey & Thyme Glazed Turkey 82
Turkish Kabobs 82
Lemon Garlic Turkey 83
Avocado Turkey Salad Patties 83
Ground Turkey Tacos 84
Turkey Breast with 84
Pistachio & Apple Stuffing  85
Cheddar Turkey Quesadilla 85
Turkey Berry Wings 85
Pan-Browned Turkey Breast Sandwich 86
Glazed Apricot Turkey Legs with Italian Seasoning 86
Vegetable Turkey Meatloaf 87
Minted Cheesy Turkey Meatballs 87
Turkey Teriyaki Burgers 88
Ground Turkey Parsley Sausages 88

81
 Honey & Thyme Turkish Kabobs
Glazed Turkey
Serving: 2 Cooking time: 20 minutes Serving: 2 Cooking time: 30 minutes

Nutritional values Nutritional values

Calories 670 kcal Total Carbs 12.91 g Calories 283 kcal Total Carbs 13.77 g
Fat 18.97 g Protein 107.56 g Fat 18.24 g Protein 15.91 g

Ingredients Ingredients
2lb. whole turkey 1 tsp black pepper ½ lb. turkey, boneless & cubed For Marinade:
2 tbsp butter 1 tbsp olive oil ½ cups pineapple, diced ½ cup pineapple juice
2 tbsp honey Salt to taste ½ medium onion, cubed 1 clove garlic, minced
1 tsp rosemary ½ cup green bell pepper, 1 tsp ginger
cubed
1 tsp thyme 1 tbsp Worcestershire
1 tsp oregano sauce
1/2 tsp paprika 1 tbsp vinegar
Salt and black pepper to
taste

Directions: 2 wooden skewers

1. Preheat air fryer to 400F.

2. Brush the olive oil all over the turkey. Directions:
3. In a small bowl, combine butter, honey, rosemary, 1. Start by preparing a marinade; pour all the ingredients
thyme, oregano, paprika, black pepper and salt; rub into a large mixing bowl.
the mixture generously all over the turkey. 2. Add turkey and marinate for 3 hours.
4. Place the turkey into the air fryer basket and cook for 3. Spray the air fryer basket with some cooking spray and
20 minutes or until the final temperature of turkey preheat at 400F.
reads 165F.
4. Alternately thread turkey, pineapple, onion and bell
5. Flip the turkey upside down after 10 minutes. pepper onto the skewers.
6. Remove the turkey and let rest for 10 minutes before 5. Place the skewers into the prepared basket and cook for
serving. about 30 minutes or until turkey temperature reaches
165F.

82
 Lemon Garlic Avocado Turkey
Turkey Salad Patties
Serving: 2 Cooking time: 25 minutes Serving: 2 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 267 kcal Total Carbs 2.47 g Calories 302 kcal Total Carbs 3.02 g
Fat 12.96 g Protein 33.47 g Fat 26.49 g Protein 12.13 g

Ingredients Ingredients
2/3 lb. turkey breast, with skin For Garnishing: ¼ lb. ground turkey For Avocado Salad:
1/3 cup cherry tomatoes Lemon, sliced 2 tbsp breadcrumbs 1/2 smallavocado, diced
2/3 clove garlic, minced 2 tbsp green onion, chopped 1/4 cup cherry tomato
2 tbsp + 2 tsp fresh lemon juice 2 tbsp onion, chopped 2 tbsp onion, chopped
2 tsp lemon peel, grated 1 clove garlic, minced Salt and black pepper to
1 tsp oregano 1 large egg taste
1 tsp thyme 1 tbsp teriyaki sauce
1 tbsp olive oil 1/2 tsp oil
Salt to taste Salt and pepper to taste

Directions: Directions:
1. Thoroughly wash the turkey breast and pat the excess 1. In a large mixing bowl mix all the ingredients together.
moisture with paper towel. 2. Shape the mixture into 8 patties, 1/2 inch thick.
2. Grease the air fryer basket with olive oil and preheat 3. Preheat the air fryer to 400F.
at 360F.
4. Place the patties into the air fryer basket and cook for
3. In a small mixing bowl, mix garlic, lemon juice, lemon 20 minutes.
peel, oregano, thyme and salt.
5. Meanwhile mix all the salad ingredients to a serving
4. Generously rub the mixture all over the turkey breast. bowl and set aside.
5. Place the turkey breast and cherry tomatoes into the 6. Serve the patties with avocado salad.
prepared air fryer basket.
6. Cook for 25 minutes.
7. Garnish with some sliced lemon and serve hot.

83
 Ground Turkey Turkey Breast with
Tacos Pistachio & Apple Stuffing
Serving: 2 Cooking time: 20 minutes Serving: 2 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 402 kcal Total Carbs 35.61 g Calories 568 kcal Total Carbs 7.88 g
Fat 13.99 g Protein 34.43 g Fat 35.12 g Protein 54.48 g

Ingredients Ingredients
1/3 lb. ground turkey For Filling: 1 lbs. turkey breast
1 tsp taco seasoning 4 corn taco shells 2 tbsp + 2tsp butter
1 tbsp + 1tsp onion, 2/3 cup black beans 1/3 cup pistachio, chopped
finely chopped
1/3 cup salsa 1 tbsp + 1tsp walnuts, chopped
2 tsp lemon juice
1/3 cup lettuce, shredded 3 tbsp apples, cubed
1 tsp olive oil
2/3 cups mozzarella cheese 1 tsp thyme
Salt to taste Salt and pepper to taste

Directions:
1. In a large skillet, heat oil over medium-high heat, sauté
Directions:
onion for 5 minutes. 1. Preheat the air fryer to 400F.
2. Add ground turkey, taco seasoning, salt and fry until 2. Season turkey breast with butter, salt and pepper.
nice golden brown.
3. In a small mixing bowl, mix pistachio, walnuts, apples
3. Once the turkey is done, remove from heat. and thyme, toss until well mixed.
4. Add lemon juice and set aside. 4. With the help of a sharp, mark slits in the center of
5. Spoon the turkey mixture into the taco shells. each breast.

6. Add black beans, salsa and mozzarella cheese. 5. Stuff each turkey pockets with the pistachio filling.

7. Line the air fryer basket with aluminum foil, spray 6. Roll up each breast tightly and secure with toothpick.
with some cooking spray and preheat at 400F for 8 7. Place the pockets into the air fryer and cook for about
minutes. 25 minutes.
8. Place the tacos into the basket and cook for 10 minutes 8. Once the turkey is done remove toothpicks and serve.
until crispy.
9. Transfer the tacos to a serving dish, top with lettuce
and serve immediately.

84
 Cheddar Turkey Turkey Berry
Quesadilla Wings
Serving: 2 Cooking time: 20 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 1391 kcal Total Carbs 127.63 g Calories 774 kcal Total Carbs 26.98 g
Fat 61.81 g Protein 84.08 g Fat 42.29 g Protein 69.07 g

Ingredients Ingredients
1/3 lb. ground turkey For Filling: 1 ½ lbs. Turkey wings
1/2 tsp dried oregano 2 tortillas 1/4 cup cranberry, dried
1/3 can green chilies, chopped 1/3 cup cheddar cheese 1/4 cup cranberry sauce
1 clove garlic, minced 1/3 cup mozzarella cheese 2 tbsp green onion, finely chopped
1/3 tbsp oil 1/3 cup corn 1 tsp smoked paprika
1/2 tsp salt 1/3 cup sweet red pepper 1 tsp black pepper
1/3 cup sweet yellow pepper Salt to taste

Directions: Directions:
1. In a large nonstick skillet over medium to high heat, 1. In a large mixing bowl, place the turkey wings; season
heat oil, sauté garlic for 2 minutes. with paprika, black pepper and salt.
2. Add turkey and cook until no longer pink. 2. Add the dried cranberry and sauce; rub the mixture
3. Add green chilies, oregano and salt. Cook for 8 minutes. over the wings and let marinate for 2 hours.

4. Once the turkey is done, remove from heat. 3. Preheat air fryer to 380F for 10 minutes.

5. Spray air fryer basket with cooking spray and preheat 4. Place the wings into the basket and cook for 15 minutes.
at 360F. 5. Once the wings are done, remove from the air fryer.
6. Place 1 tortilla on a cutting board. 6. Garnish with green onion and serve.
7. Spread half of the turkey mixture in the center of each
tortilla.
8. Top with corn, red pepper, yellow pepper, corn & cheese.
9. Place second tortilla over the top of the cheese.
10. Carefully place the Quesadilla into the prepared basket
& cook for about 10 minutes or until golden & crispy.

85
 Pan-Browned Turkey Glazed Apricot Turkey Legs
Breast Sandwich with Italian Seasoning
Serving: 2 Cooking time: 40 minutes Serving: 2 Cooking time: 30 minutes

Nutritional values Nutritional values

Calories 373 kcal Total Carbs 1.78 g Calories 1300 kcal Total Carbs 15.87 g
Fat 17.08 g Protein 49.78 g Fat 61.94 g Protein 159.83 g

Ingredients Ingredients
1 lbs. Turkey breast For Filling: 2 turkey legs, For Garnishing:
bone-in, skin-on
1/2 tbsp oyster sauce 8 slices of bread, toasted or 2 tbsp chives, sliced
browned in pan 1/4 cup apricot juice
1/2 tbsp Worcestershire sauce
Cheddar cheese, slices 1 tbsp honey
1/2 tsp olive oil
1 head Romaine lettuce, 1/2 tbsp corn flour
1 tsp black pepper
chopped 1/2 tbsp Italian seasoning
Salt to taste
1 English cucumber, sliced 1 tsp dried thyme
1 tbsp oil

Directions: Salt to taste

1. Add oyster sauce, Worcestershire sauce, oil, black

pepper and salt into a large mixing bowl.
2. Place the turkey breast into the marinade.
Directions:
1. Gather the turkey legs and all the ingredients to a large
3. Refrigerate and marinate for an hour.
mixing bowl.
4. Grease the air fryer basket with some olive oil.
2. Using your clean hands generously rub the spices onto
5. Preheat the air fryer to 380F. each side of the leg.
6. Place the chicken breast into the prepared basket and
cook for 20 minutes, turning the breast about every 3. Preheat the air fryer to 400F.
10 minutes with tong to make sure turkey breast are 4. Place the legs into the air fryer basket and cook for 30
evenly browned. minutes, flipping halfway and brushing very lightly
7. Once the turkey is nice golden brown, transfer it to a with some more oil.
cutting board and shred it with the help of two forks to
“pull” it apart. 5. Once the legs are golden and sticky, transfer to a
For Assembling: serving plate.
8. Place the shredded turkey over the toasted bread. 6. Garnish with chives and serve hot.
9. Top with a slice of cheese, lettuce and cucumber.
10. Cover with another slice, secure with the toothpick
and serve.

86
 Vegetable Turkey Minted Cheesy
Meatloaf Turkey Meatballs
Serving: 2 Cooking time: 40 minutes Serving: 2 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 225 kcal Total Carbs 13.21 g Calories 142 kcal Total Carbs 3.84 g
Fat 9.06 g Protein 23.73 g Fat 8.65 g Protein 12.61 g

Ingredients Ingredients
½ lb. ground turkey 1 t tsp cumin ¼ lb. ground turkey For Filling:
1/2 small onion, finely chopped 1 tsp black pepper 1 medium onion, Mozzarella cheese, cut into
1/3 cup carrot, shredded Salt to taste finely chopped 20 bite size pieces
1/3 cup mushrooms, sliced For Glaze: 1 clove garlic, minced
1/3 cup green bell pepper,
chopped 1 tbsp + 1tsp tomato sauce 1/2 tsp ground ginger
1 clove garlic, minced 2 tsp honey
2 tsp chili sauce
1 tbsp fresh mint leaves, chopped
1 tbsp tomato sauce
1 tsp Dijon mustard 1 tbsp fresh parsley leaves, chopped
1 tsp Worcestershire sauce
3 tbsp breadcrumbs
1/2 small egg

Directions: 1 tsp paprika

1 tsp oregano
1. In a large mixing bowl, combine all the ingredients.
1/2 tbsp oil
2. Using your hands work the mixture together; mix
until all the ingredients are evenly combined. Salt to taste
3. Grease the air fryer basket with non-stick spray or
olive oil.
4. Preheat air fryer to 390F.
5. Shape the turkey mixture into a pretty looking meat loaf.
Directions:
6. Smooth the edges with the back of a spoon. 1. In a large bowl, combine all the ingredients.
7. Carefully place the meat loaf in air fryer and cook for
30 minutes. 2. Shape the mixture into 20 meatballs.
8. While meatloaf is cooking, mix all the glaze ingredients 3. Insert 1 mozzarella cube into the center of each
together in a small mixing bowl. meatball; make sure to seal the meat tightly around
9. Once the meatloaf is done, brush the glaze all over the cheese.
meatloaf in air fryer.
4. Preheat air fryer to 360F.
10. Reduce the temperature to 300F and continue
cooking about 10 minutes or until the glaze gets sticky 5. Cook in the air fryer for 20 minutes.
and brown.
11. Remove from the air fryer and let rest at room 6. Serve hot.
temperature before slicing and serving.

87
 Turkey Teriyaki Ground Turkey
Burgers Parsley Sausages
Serving: 2 Cooking time: 30 minutes Serving: 2 Cooking time: 35 minutes

Nutritional values Nutritional values

Calories 194 kcal Total Carbs 2.67 g Calories 447 kcal Total Carbs 0.48 g
Fat 9.63 g Protein 24.28 g Fat 40.9 g Protein 18.07 g

Ingredients Ingredients
½ lb. ground turkey For Filling: 0.4 lb. ground turkey
1 jalapeno, finely chopped 2 Hamburger buns or 2 tbsp green onion
1/3 cup mushrooms, chopped English muffins 1 tbsp parsley, chopped
1/2 clove garlic, minced Mayonnaise 1/2 tsp ground sage
1 small egg Dijon mustard 1/2 small egg
1 tbsp + 1 tsp bread crumbs Lettuce Salt to taste
1 tsp teriyaki sauce Tomatoes
Salt and black pepper to tastes 2 cheese slices

Directions: Directions:
1. In a large bowl, mix together turkey, jalapeno, 1. In a large mixing bowl, crumble the turkey.
mushrooms, garlic, egg, bread crumbs, teriyaki sauce, 2. Add green onion, parsley, egg, ground sage and salt;
salt and pepper. mix until well combined.
2. Divide the meat mixture into 6 even patties. 3. Form the mixture into 12 long sausages.
3. Preheat the air fryer to 360F. Grease the air fryer basket 4. Preheat air fryer to 400F.
with olive oil.
5. Place the sausages in the air fryer and cook for 35
4. Place the patties in the air fryer and cook for 30 minutes, turning with spatula halfway through, as
minutes, flipping the patties halfway through. needed.
For Assembling:
6. Once the sausages temperature reaches 165F, remove
5. Spread a spoonful of mustard and mayonnaise onto from the air fryer.
the bun.
6. Once cooked, immediately place the hot patties onto 7. Serve with your favorite dip.
the prepared bun.
7. Top each Pattie with a slice of cheese, lettuce & tomato.
8. Cover with another bun and serve.

88
 Pork
Creamy Pork Chops 90
Coleslaw Pulled Pork BBQ Style  90
Crusty Rosemary Pork Ribs 91
Pork Tenderloin in Balsamic Vinegar 91
Pork Medallions with Parmesan Cheese 92
Tropical Pork Shoulder Skewers  92
Pork Steaks with Honey & Broccoli 93
Crusty Pork in Herbs 93
Pork Wonton 94
Ginger Quesadillas 94
BBQ Burger 95
Crispy Coconut Pork Belly 95
Thyme & Citrus Ribs 96
Dijon Mustard Chops 96

89
 Creamy Pork Coleslaw Pulled
Chops Pork BBQ Style
Serving: 2 Cooking time: 15 minutes Serving: 2 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 310 kcal Total Carbs 1.74 g Calories 429 kcal Total Carbs 21.02 g
Fat 15.37 g Protein 39.56 g Fat 18.01 g Protein 43.23 g

Ingredients Ingredients
2 bone-in pork chops For Garnishing: 1 lb. pork shoulder For Rub:
2 clove garlic, minced ¼ cup green onion, For Coleslaw: 1/3 cup BBQ sauce
1 tbsp oregano chopped 1/3 cup mayonnaise 1/2 tsp garlic powder
1/3 cup cabbage, shredded 1 tsp chili powder
1 tsp paprika
2 ½ tbsp carrots, shredded 1 tsp paprika
1 tsp black pepper 1/2 tsp sugar 1/4 tsp cinnamon powder
1 1/2 tbsp butter Salt and black pepper to taste 1 1/2 tbsp olive oil
Salt to taste 1 tsp black pepper
1 tsp salt

Directions:
1. Preheat the air fryer to 400F for 8 minutes.
Directions:
For Coleslaw:
2. In a mixing bowl, combine butter, garlic, oregano,
paprika, black pepper, salt. 1. Mix all the coleslaw ingredients to a small serving
bowl and set aside.
3. Coat the pork chop with the rub. For Rub:
4. Place the pork chops into the air fryer basket and cook 2. In a large mixing bowl, combine all the rub ingredients.
for 15 minutes, flipping half way through.
3. Add pork and marinate for 3 hours.
5. Garnish with green onion and serve. 4. Preheat the air fryer to 400F.
5. Place the pork in the air fryer basket.
6. Pour the remaining sauce over the top of the pork.
7. Cook for 20 minutes or until internal temperature read
160F.
8. Flip the pork at the halfway cooking point.
9. Once the pork is cooked through, shred it using two
forks to “pull” it apart.
10. Serve the pulled pork with coleslaw.

90
 Crusty Rosemary Pork Tenderloin in
Pork Ribs Balsamic Vinegar
Serving: 2 Cooking time: 25 minutes Serving: 2 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 838 kcal Total Carbs 7.94 g Calories 519 kcal Total Carbs 6.34 g
Fat 32.41 g Protein 119.87 g Fat 11.96 g Protein 89.35 g

Ingredients Ingredients
2 ½ lbs. pork ribs, baby back or spare ribs
1 tsp rosemary 1 ½ lbs. pork tenderloin, For Garnishing:
cut into four pieces
1/2 cup bread crumbs 1 tsp black pepper Basil leaves
¼ cup balsamic vinegar
1 small egg Salt to taste
1 clove garlic, minced
1 tbsp Worcestershire sauce
1 tsp oregano
1 tsp onion powder
Salt to taste
1 tsp garlic powder
1 tsp thyme

Directions: Directions:
1. Season the pork with salt and black pepper. 1. Start by preparing a marinade, in a large mixing bowl,
combine balsamic vinegar, garlic, oregano and salt.
2. Place the bread crumbs into a shallow bowl.
2. Add the pork pieces and let sit in refrigerator for at
3. Add onion powder, garlic powder, thyme, rosemary,
least an hour.
black pepper and salt, mix until well combine.
3. Preheat the air fryer to 360F.
4. Whisk egg and Worcestershire sauce in another bowl.
4. Place the marinated pork into the air fryer basket and
5. Grab a rib, dunk in the egg and then into the bread
cook for 20 minutes.
crumb mixture.
5. Top with some basil leaves and serve.
6. Pat with your hands until they’re fully coated.
7. Preheat the air fryer to 400F.
8. Grease the air fryer basket with some oil.
9. Place the ribs into the basket and cook for 25 minutes.
10. Transfer the ribs to a serving plate and serve with
your favorite dip.

91
 Pork Medallions with Tropical Pork
Parmesan Cheese Shoulder Skewers
Serving: 2 Cooking time: 10 minutes Serving: 2 Cooking time: 25 minutes

Nutritional values Nutritional values

For Pork: For Sauce:
Calories 212 kcal Total Carbs 2.92 g Calories 313 kcal Calories 25 kcal
Fat 13.36 g Fat 0.08 g
Fat 9.38 g Protein 27.52 g Total Carbs 17.98 g Total Carbs 5.97 g
Protein 28.96 g Protein 0.23 g

Ingredients Ingredients
1/2 pork tenderloin, For Sour Cream: 1 ½ lbs.pork shoulder, 2 wooden skewers (soaked
cut into 2 pieces preferably Boston Butt in cold water for 30
2 tbsp sour cream skinless-boneless,
1 tbsp bread crumbs minutes)
1 tsp lemon juice cut into 20 pieces For Pineapple Sauce:
1/4 cup parmesan cheese 1/2 tsp garlic powder
1 tsp black pepper 1/3 cup pineapple sauce
1 clove garlic, minced 1/2 tsp onion powder 1/4 tsp oregano
1/2 tbsp olive oil 1/3 cup pineapple juice 1 tsp black pepper
1/3 cup pineapple, chunks 1/2 tsp corn flour
1 tsp black pepper
1 tsp oregano
Salt to taste 2/3 tbsp oil
Salt to taste

Directions:
For Sour Cream:
1. Mix all the sour cream ingredients to a bowl and set
Directions:
aside. 1. Whisk pineapple juice, garlic powder, onion powder,
oregano, oil and salt in a bowl.
For Pork:
2. Place the pork into the marinade, and let marinate for
2. Slice the pork into 8 pieces; press each piece with the overnight for a flavorful marination.
palm of your hand to flatten to 1/4-inch thickness.
3. Preheat the air fryer to 400F.
3. Rub olive oil and garlic onto each side of the pork.
4. Thread a piece of pork then pineapple onto skewers.
4. Season the pork with some salt and pepper.
5. Place the skewers into the air fryer basket and cook for
5. In a large shallow dish, combine the bread crumbs and 15 minutes.
parmesan cheese.
6. While the pork is cooking prepare the sauce.
6. Now add pork pieces, 1 slice at a time, to coat evenly.
7. Place all the sauce ingredients to small pot and bring
7. Preheat the air fryer to 400F. it to simmer on low heat for about 10 minutes or until
8. Place the pork pieces into the air fryer basket and cook it is thicken.
for 10 minutes. 8. Remove from heat.
9. Serve with sour cream. 9. Serve the pork skewers with the sauce.

92
 Pork Steaks with Crusty Pork in
Honey & Broccoli Herbs
Serving: 2 Cooking time: 25 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 318 kcal Total Carbs 11.43 g Calories 467 kcal Total Carbs 11.55 g
Fat 10.54 g Protein 42.61 g Fat 19.3 g Protein 57.95 g

Ingredients Ingredients
2 boneless pork loin chops, 1/2-inch thick 2 boneless pork loin chops 1 tsp chili powder
1 cup broccoli florets 2/3 cup bread crumbs 1 tsp oregano
2 clove garlic, minced 1/3 cup parmesan cheese, 1 tsp paprika
grated
1/2 tsp onion powder Salt to taste
1 large egg
1/2 tbsp soy sauce
1 tsp onion powder
1 tbsp honey
1 tsp garlic powder
1/2 tbsp olive oil
Salt to taste

Directions:
Directions: 1. Preheat the air fryer to 400F and lightly spray the air
fryer basket with some oil.
1. Combine pork chops, garlic, onion powder, soy sauce, 2. In a small mixing bowl, mix onion powder, garlic
honey, oil and salt to a bowl. powder, chili powder, oregano, paprika and salt.
2. Let marinade for 3 hours. 3. Rub the prepared seasoning over the entire pork chops.
3. Preheat air fryer to 380F. 4. Combine bread crumbs and cheese in a large shallow
4. Place the pork in the air fryer and cook for 15 minutes. bowl.
5. Once the pork is cooked through, remove from the air 5. Whisk the eggs in another bowl.
fryer. 6. Dip the pork into the egg and then into the crumb
6. Place the broccoli florets into the air fryer and cook for mixture.
5 minutes. 7. Place the prepared chops into the basket.
7. Serve the steaks with the broccoli. 8. Cook for 15 minutes, turning half way through until
evenly browned.
9. Serve hot.

93
 Pork Wonton Ginger
Quesadillas
Serving: 2 Cooking time: 12 minutes Serving: 2 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 262 kcal Total Carbs 28.44 g Calories 201 kcal Total Carbs 30.09 g
Fat 10.34 g Protein 12.42 g Fat 2.89 g Protein 13.38 g

Ingredients Ingredients
¼ lb. Ground pork ½ lb. Ground pork For Serving:
4 dumpling wrappers or wonton wrappers 2 flour tortillas, 10 inches ½ cup salsa
½ medium onion, chopped
1 tbsp green onion
½ cup red bell pepper, sliced
1/2 clove garlic, minced ½ cup mushrooms, sliced
1 tsp Worcestershire sauce ½ cup mozzarella cheese
1 tsp thyme ½ tbsp oyster sauce
Salt to taste ½ tbsp ginger
½ tsp chili sauce
Salt to taste

Directions:
1. Stir together ground pork, green onion, garlic,
Worcestershire sauce, thyme and salt in a medium
Directions:
bowl. 1. Combine ground pork, oyster, ginger, chili sauce and
salt to a bowl; mix until well combined.
2. Place a dumpling wrapper on a lightly floured work
surface. 2. Lay out the tortillas and divide the ground pork
between each tortilla.
3. Add a spoonful of filling in the center of each wrapper.
3. Add onion, bell pepper and mushrooms.
4. Using your index fingers, moisten the outer edges of
the wrapper with water. 4. Sprinkle mozzarella cheese on top and sandwich with
second tortilla; fold in half.
5. Press to seal tightly in the center.
5. Preheat the air fryer to 400F.
6. Preheat the air fryer to 400F and lightly coat the air 6. Light grease the air fryer basket.
fryer basket with some oil.
7. Place the tortillas in the basket and cook for 25
7. Place the dumplings in the air fryer and cook for 12 minutes, flipping halfway and brushing very lightly
minutes. with more oil, until both sides are golden brown and
8. Serve the dumplings with your favorite dip. cheese is melted.
8. Serve with salsa.

94
 BBQ Burger Crispy Coconut
Pork Belly
Serving: 2 Cooking time: 20 minutes Serving: 2 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 436 kcal Total Carbs 8.78 g Calories 1245 kcal Total Carbs 2.89 g
Fat 17.34 g Protein 57.48 g Fat 127.01 g Protein 21.6 g

Ingredients Ingredients
1 1/3 lbs. pork shoulder, Salt to taste 1 lbs. Pork belly, cubed
skinless
For Serving: 1/4 cup coconut, shredded
2 tsp onion powder 2 hamburger buns 1/2 tbsp Worcestershire sauce
2 tsp garlic powder 1/2 cup coleslaw 1 tsp oregano
1 tsp dried oregano 1/3 cup BBQ sauce 1 tsp black pepper
1 tsp thyme 2 tbsp Dijon mustard 1/2 tbsp coconut oil
2 tsp sugar Salt to taste

Directions: Directions:
1. Start by preparing a rub; combine all the ingredients to 1. Add pork belly, Worcestershire sauce, oregano, black
a medium bowl. pepper, coconut oil and salt to a bowl, mix well.
2. Rub all over the pork.
2. Place the cubes into the shredded coconut and toss,
3. Cover and let marinate for 4 hours. until evenly coated.
4. Preheat the air fryer to 360F. 3. Preheat the air fryer to 360F.
5. Place the pork into the air fryer basket and cook for 20
minutes or until internal temperature of pork reaches 4. Place the pork in the air fryer and cook for 25 minutes
160F. until browned.
6. Remove from the air fryer and let cool at room 5. Serve with your favorite dip.
temperature.
7. Slice the pork.
Assembling:
8. Divide the sliced pork on top of each bun, top with
coleslaw, BBQ sauce and Dijon mustard.
9. Add some lettuce leaves and affix the top half of the bun.
10. Slice and serve.

95
 Thyme & Citrus Dijon Mustard
Ribs Chops
Serving: 2 Cooking time: 20 minutes Serving: 2 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 259 kcal Total Carbs 1.59 g Calories 309 kcal Total Carbs 19.03 g
Fat 11.32 g Protein 35.46 g Fat 6.62 g Protein 42.02 g

Ingredients Ingredients
¾ lbs. baby back pork ribs For Garnishing: 2 boneless pork loin chops For Sauce:
1 cloves garlic, minced 1/4 cup fresh parsley, 3/4 clove garlic, minced 1/4 cup tomato sauce
1 tbsp thyme chopped 2 tbsp honey 1 tsp Worcestershire sauce
1 tbsp lemon juice 1 tbsp Dijon mustard 1/2 tsp honey
1 tsp lemon zest 1 tsp black pepper 1 tsp black pepper
1 tsp brown sugar Salt to taste
1 tbsp olive oil
Salt to taste
Directions:
For Sauce:
Directions: 1. Mix all the sauce ingredients to a serving bowl & set aside.
1. Combine garlic, thyme, lemon juice, lemon zest, brown For Pork Chops:
sugar and salt. 2. In a mixing bowl, mix garlic, honey, mustard, black
pepper and salt, whisk until well combined.
2. Smear the paste on each rib.
3. Place the pork in a large zip-loc bag and pour in the
3. Preheat the air fryer at 360F and grease the basket with prepared mixture.
oil.
4. Squish around until completely covered with the
4. Cook ribs for about 20 minutes until golden brown. mixture. Marinate for 4 hours.
5. Garnish with fresh parsley and serve. 5. Preheat the air fryer to 360F and grease the basket with
some oil.
6. Place the marinated pork chops into the air fryer
basket and cook for 15 minutes.
7. Turn the chops after 5-7 minutes.
8. When the time is up, increase the temperature to 400F
and continue cooking for 5 more minutes until the top
is browned and crisp.
9. Remove from the air fryer and serve with the sauce.

96
 Beef
Japanese Filet Mignon  98
Chipotle Steak 98
Lemon Beef Sirloin Roast 99
Steak Guacamole Fajitas  99
Ground Beef Stuffed Bell Peppers 100
Italian Meatballs 100
Sirloin Steak with Caramelized Onions 101
BBQ Honey Steak Strips 101
Veggie Tenderloin 102
Mongolian Beef Chuck with Oyster Sauce 102
Thai Beef Salad 103
Chinese Flank Steak and Broccoli 103
Beef Kabobs 104
Mushroom Meatloaf in Pizza Sauce 104

97
 Japanese Filet Chipotle Steak
Mignon
Serving: 2 Cooking time: 20 minutes Serving: 2 Cooking time: 30 minutes

Nutritional values Nutritional values

Calories 907 kcal Total Carbs 3.19 g Calories 347 kcal Total Carbs 4.52 g
Fat 71.81 g Protein 62.69 g Fat 15.41 g Protein 49.01 g

Ingredients Ingredients
1 1/2 large beef ribeye or filet mignon steaks 1 lb. beef chuck steak 1/3 tbsp vinegar
1 cup broccoli florets 1 clove garlic, minced 1/3 tbsp Worcestershire
2 cloves garlic, minced 2 red chili, soaked in vinegar sauce
for 2 hours 1 tsp cumin
1 tbsp teriyaki sauce
2 tbsp tomato puree Salt to taste
1/2 tbsp Worcestershire sauce
1 1/2 tbsp lemon juice For Garnishing:
1 tsp oregano
Salt to taste 2 tbsp parsley, chopped
Some lime, sliced

Directions:
1. In a small mixing bowl, combine garlic, teriyaki sauce,
Directions:
Worcestershire sauce, oregano and salt. 1. In a blender add garlic, chili, tomato puree, lemon
2. Pour the marinade over the steak, turn upside down juice, vinegar, Worcestershire sauce, cumin and salt;
to coat well. blend until well combined.

3. Cover and refrigerate for at least 6 hours. 2. Place the steaks into a shallow dish and pour the
marinade on top. Marinate for 4 hours.
4. Preheat the air fryer to 400F and grease the basket with
some oil. 3. Preheat the air fryer to 360F.

5. Place the steaks in the air fryer and cook for 20 minutes, 4. Place the marinated beef into the air fryer basket and
flip halfway through after 10 minutes for medium rare. cook for 20 minutes.

6. Remove the steak from the air fryer and place the 5. Once the beef is done, remove from the air fryer and let
broccoli florets in the basket. cool at room temperature.

7. Cook for 5 minutes. 6. Shred the meat with the help of two forks and return it
back to the air fryer.
8. Serve the steak with broccoli.
7. Cook for additional 10 minutes.
8. Garnish with fresh parsley and serve with lime.

98
 Lemon Beef Steak Guacamole
Sirloin Roast Fajitas
Serving: 2 Cooking time: 50 minutes Serving: 2 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 376 kcal Total Carbs 2.96 g Calories 231 kcal Total Carbs 3.41 g
Fat 16.98 g Protein 53.71 g Fat 13.74 g Protein 23.64 g

Ingredients Ingredients
1lbs. beef sirloin roast, 1/2 tbsp basil 2lbs. trimmed skirt steak, cut into 2 tbsp chopped onion
boneless 6 inch crosswise pieces 2 tbsp tomatoes, chopped
1/2 tbsp oregano For Marinade: 1/4 garlic, minced
1 1/2 cups beef broth 1/2 clove garlic, minced 1 tsp lime juice
1/2 tbsp rosemary 1/2 tbsp Worcestershire sauce 1 tbsp cilantro, chopped
1 ½ tbsp butter 1/2 tbsp taco seasoning For Fajitas:
1/2 tsp dried dill 2 tsp ground cumin seeds 1/4 cup mozzarella cheese,
1/3 tbsp onion powder 1 tsp chili powder shredded
1/2 tsp black pepper 1 tbsp olive oil
1 tsp garlic powder 1 tbsp sour cream
Salt to taste 1 tsp brown sugar 1/2 small red bell pepper, sliced
1 tbsp lemon juice 1/2 tsp ground black pepper 1/2 small yellow bell pepper, sliced
Salt to taste 1/2 small green bell pepper, sliced
1/2 tbsp thyme For Guacamole: 1/4 white onion, sliced
1 small avocado 2 tortillas

Directions: Directions:
1. Place the beef in a shallow dish, allowing to come at For Guacamole:
room temperature. 1. In a medium mixing bowl, mash avocado, garlic and lime juice.
2. Add in chopped onion, tomatoes and cilantro; mix until well
2. Make a rub by combining lemon juice, onion powder, combined.
garlic powder, thyme, basil, oregano, rosemary, dill, For Fajitas:
black pepper and salt. 3. Mix all the marinade ingredients to a small mixing bowl.
4. Place the beef in a Ziploc bag and pour the marinade.
3. Rub the mixture all over the beef until evenly coated.
5. Marinate for 2 hours.
4. Pour the broth, cover and let marinate for at least 6 6. Preheat the air fryer to 360F and grease basket with some oil.
hours. 7. Add the marinated beef and sliced peppers to the air fryer and
cook at 400F for 20 minutes.
5. Grease the air fryer basket with butter and preheat at 8. Once the beef is cooked through, transfer into a large serving
400F for 10 minutes. bowl.
9. Spoon about 3 tbsp of the mixture down the center of each
6. Place the marinated beef into the basket and cook for tortilla.
30 minutes, flip the roast and continue cooking for 10. Add sliced onion and a tbspful of guacamole.
another 20 minutes until fall-apart tender. 11. Top with some shredded cheese and sour cream; roll up tightly.
12. Place the rolled tortillas, seam side down in the greased air fryer
7. Chop into quarters and serve. basket and cook for 5 minutes.
13. Serve the wrap warm.

99
 Ground Beef Stuffed Italian Meatballs
Bell Peppers
Serving: 2 Cooking time: 15 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 338 kcal Total Carbs 9.98 g Calories 179 kcal Total Carbs 1.93 g
Fat 25.22 g Protein 18.35 g Fat 15.52 g Protein 7.45 g

Ingredients Ingredients
1/3 lb. lean ground beef For Garnishing: ¼ lb. lean ground beef For Serving:
2 Large Bell Peppers Parsley, chopped ¼ small onion, chopped 1/4 package of spaghetti
1/3 cup mozzarella cheese, Lemon slices 1/2 tsp garlic, crushed 1/4 cup pizza sauce
shredded 1/4 bread slice, crumbled 2 wooden skewers
1 ½ tbsp chopped onion 1 tbsp chopped basil
1 tsp hot sauce 1/2 small egg
1 tsp soy sauce 1 tsp olive oil
1 tsp garlic, crushed Salt and pepper to taste
1 tsp olive oil
1 tsp black pepper
1 tsp salt Directions:
1. In a large mixing bowl, combine beef, onion, garlic,
bread slice, basil, egg, salt and pepper. Mix until well
combined.
Directions: 2. Using your hands or a small scoop make 1-inch sized
1. Cut the capsicums in half and discard the ribs and meatballs.
seeds. 3. Preheat the air fryer to 400F and grease the air fryer
basket with oil.
2. Combine ground beef, onion, hot sauce, soy sauce,
garlic, oil, black pepper and salt in a large mixing bowl. 4. Place the meatballs into the air fryer basket and cook
for 15 minutes.
3. Lightly grease the air fryer basket and preheat at 360F.
5. While the meatballs are cooking, cook spaghetti
4. Stuff each pepper with the meat mixture and sprinkle according to the package instructions.
with mozzarella cheese.
6. Once the meatballs are done, remove from the fryer.
5. Carefully place the peppers into the air fryer basket
7. Twirl 8-10 spaghetti strands around skewer and insert
and cook for 15 minutes or until tender.
into meatball.
6. Garnish with parsley and sliced lemon. 8. Add a spoonful of pizza sauce on top and serve.

100
 Sirloin Steak with BBQ Honey
Caramelized Onions Steak Strips
Serving: 2 Cooking time: 40 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 310 kcal Total Carbs 4.35 g Calories 543 kcal Total Carbs 47.46 g
Fat 17.5 g Protein 31.7 g Fat 22.91 g Protein 36.01 g

Ingredients Ingredients
2/3 lbs. beef top sirloin steak ¾ lbs. beef top sirloin steak, cut into ¼ inch thick strips
1 tsp Worcestershire sauce 1/3 cup BBQ sauce
Salt and pepper to taste 1 1/2 tbsp honey
For Caramelized Onions: 1/2 tsp Dijon mustard
2/3 lbs. beef top sirloin steak 1 tsp hot sauce
1 tsp Worcestershire sauce 1 tsp oregano
Salt and pepper to taste 1 tsp paprika
1 tsp oil
Salt to taste
For Garnishing:
Directions: 1 ½ tbsp parsley, chopped
For Caramelized Onion:
1. Mix all the ingredients to a large mixing bowl and set
aside.
For Beef: Directions:
2. In a large mixing bowl, mix Worcestershire sauce, salt 1. In a medium bowl, whisk BBQ sauce, honey, mustard,
and pepper. hot sauce, oregano, paprika and salt.
3. Add the beef and marinate for 2 hours. 2. Add beef and marinate for 30 minutes.
4. Preheat the air fryer to 400F. 3. Preheat the air fryer to 400F and grease the basket with
5. Place the marinated beef in the air fryer basket and oil.
cook for 20 minutes. 4. Add beef to the air fryer and cook for 15 minutes.
6. Once the time is up, place the onion over the top of the 5. Garnish the beef with chopped parsley and serve.
beef and set timer for another 20 minutes.
7. Serve the beef hot.

101
 Veggie Mongolian Beef Chuck
Tenderloin with Oyster Sauce
Serving: 2 Cooking time: 20 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 604 kcal Total Carbs 30.83 g Calories 281 kcal Total Carbs 5 g
Fat 38.72 g Protein 35.79 g Fat 14.95 g Protein 32.87 g

Ingredients Ingredients
2/3 lbs. beef tenderloin, 1/3 tbsp Worcestershire 2/3 lbs. beef tenderloin or For Garnishing:
cut into cubes sauce beef chuck, cut into strips
1 ½ tbsp green onion,
1/3 cup carrots, sliced 1/3 tbsp cream 1 tbsp corn flour chopped
1/3 cup cabbage, sliced 1/3 tsp oregano 1 ½ tbsp sesame seeds
1/3 cup green bell pepper, 1/4 tsp red chili flakes
sliced 1 tsp soy sauce
1/2 tsp black pepper
1/3 cup corn 1 tsp vinegar
Salt to taste
1/3 tbsp butter 1 tsp oyster sauce
For Serving:
1/3 tbsp soy sauce Boiled rice to taste 1 tsp brown sugar
1 tsp red chili flakes
1 tsp oil

Directions:
1. Mix all the vegetables to a bowl and season with some
salt and pepper. Directions:
2. In a medium bowl, mix butter, soy sauce, Worcestershire 1. Start off by mixing the beef with soy sauce, vinegar,
sauce, cream, oregano, chili flakes and salt. oyster sauce, brown sugar and chili flakes in a bowl.
3. Add in the cubed beef and let marinate for 20 minutes. 2. Sprinkle corn flour and sesame seeds; mix until the
4. Preheat the air fryer to 360F. strips are coated evenly.
5. Place the marinated beef into the air fryer and cook for 3. Preheat the air fryer to 400F.
10 minutes. 4. Grease the air fryer basket with oil and cook for about
6. Once the beef is cooked through remove from the 15 minutes, flipping the strips halfway through.
fryer and set aside.
5. Garnish with green onion and serve.
7. Place all the vegetables into the same basket and cook
for 5 minutes.
8. Add the beef back to the vegetables and cook for
additional 5 minutes.
9. Serve the beef and vegetables with boiled rice.

102
 Thai Beef Salad Chinese Flank
Steak and Broccoli
Serving: 2 Cooking time: 12 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 528 kcal Total Carbs 7.21 g Calories 275 kcal Total Carbs 5.04 g
Fat 32.33 g Protein 50.68 g Fat 16.38 g Protein 26.18 g

Ingredients Ingredients
¾ lb. beef sirloin steaks, For Salad: ½ lbs. beef flank or sirloin steak, cut into thin pieces
slice into thin strips ¼ lb. broccoli, cut into bite-size florets
1/2 medium head lettuce,
1 clove garlic, minced chopped 1 clove garlic, minced
1/2 tsp ginger, grated 1 carrots, sliced 1/2 tsp ginger, grated
1 tsp fish sauce 1/2 cup cherry tomatoes, 1 tbsp soy sauce
1 tsp sesame oil sliced in half
1 small cucumber, sliced 1 tbsp balsamic vinegar
1/2 jalapeno pepper, 1/2 tsp corn flour
minced 1/2 tbsp oil
1/2 cup bell pepper, thinly 1 tsp black pepper
sliced
Salt to taste
1 tbsp lemon juice
For Garnishing:
2 tbsp peanuts
2 tbsp cilantro, chopped

Directions:
1. In a large mixing bowl, combine, garlic, ginger, fish
Directions:
sauce and sesame oil. 1. Mix all the ingredients together in a bowl, toss until
2. Add beef strips and marinate for 2 hours. well mixed.
3. Preheat the air fryer to 400F. 2. Preheat the air fryer to 400F.
4. Place the marinated beef in the air fryer and cook for 3. Add the beef and broccoli in the air fryer and cook for
12 minutes. 15 minutes.
5. Once the beef is done, let cool at room temperature. 4. Garnish with chopped cilantro and serve.
6. Meanwhile in a large serving bowl, combine all the
vegetables.
7. Add beef and lemon juice, toss well.
8. Top with peanuts and serve.

103
 Beef Kabobs Mushroom Meatloaf
in Pizza Sauce
Serving: 2 Cooking time: 15 minutes Serving: 2 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 224 kcal Total Carbs 2.63 g Calories 154 kcal Total Carbs 5.03 g
Fat 14.79 g Protein 19.48 g Fat 6.37 g Protein 19.19 g

Ingredients Ingredients
½ lbs. beef sirloin cut into 1 inch-pieces 1/3 lb. ground beef For Garnishing:
1 tbsp butter 1/3 cup mushrooms, sliced 2 tbsp parsley, chopped
1/4 cup onion, cut into 1-inch pieces 2 tbsp parmesan cheese
1/2 small green bell pepper, cut into 1-inch pieces 2 tbsp pizza sauce
1/4 cup mushrooms 1 clove garlic, minced
1/3 cup zucchini, sliced into discs 1/2 tbsp Worcestershire sauce
1 clove garlic 1 tsp lemon juice
Salt and pepper to taste
Salt and pepper to taste
2 wooden skewers
For Serving:
1/4 cup sour cream

Directions:
Directions: 1. Preheat air fryer to 400F.
1. Preheat the air fryer to 400F. 2. Grease a loaf tin with some butter.
2. Mix garlic, salt and pepper to butter. 3. Combine ground beef and mushrooms in a bowl.
3. Thread a piece of beef, onion, bell pepper, mushrooms 4. Add in the remaining ingredients, mix until well
and zucchini onto the skewers. combined.
4. Follow the same sequence until the skewer is filled till 5. Add the meat mixture into the prepared pan.
top. 6. Place the meatloaf tin in the air fryer and cook for 25
5. Brush each skewer with the butter and garlic mixture. minutes.
6. Place the skewers in the air fryer and cook for 15 7. Garnish with chopped parsley, slice and serve.
minutes, flipping halfway and brushing very lightly
with more butter (if needed).
7. Serve the kabobs with sour cream.

104
 Lamb
Rosemary Roasted Lamb Leg 106
Citrusy Thyme Chops 106
Sweet Potato Steak Delight 107
Spicy Coconut Stir Fry Back Strap 107
Garlic Lamb Shanks in Soya Sauce 108
Balsamic Lamb Cutlets 108
Lamb Pie 109
Mediterranean Lamb Burgers 109
Sweet and Sour Lamb Ribs 110
Spicy Lamb Meatballs with Mango Salsa 110
Lamb Breasts Stuffed with Cream and Walnuts 111
Roasted Lamb with Plum Sauce 111
Tahini Style Kebabs 112
Cheesy Crusty Chops 112

105
 Rosemary Roasted Citrusy Thyme
Lamb Leg Chops
Serving: 2 Cooking time: 30 minutes Serving: 2 Cooking time: 10 minutes

Nutritional values Nutritional values

Calories 338 kcal Total Carbs 21.4 g Calories 124 kcal Total Carbs 1.31 g
Fat 11.42 g Protein 38.42 g Fat 5.84 g Protein 16.88 g

Ingredients Ingredients
1 lbs. lamb leg For Garnishing: 4 lamb chops
1 ½ potatoes cut into chunks 2 lemon slices 2 tbsp lemon juice
1/2 cup peas 1 tbsp parsley, chopped 1 tsp rosemary
1 1/2 clove garlic, minced 1 tsp oregano
1 1/2 tsp oregano 1 tsp thyme
1/2 tsp rosemary Salt to taste
1/2 tsp black pepper
1/2 tbsp olive oil
Salt to taste

Directions: Directions:
1. Preheat air fryer to 400F. 1. Preheat air fryer to 400F.
2. With the help of sharp knife mark slits in the lamb. 2. Season the chops with rosemary, oregano, thyme and
salt.
3. Rub the lamb leg with garlic, oregano, rosemary, black
pepper, oil and salt. 3. Pour in the lemon juice and let marinate for 20 minutes.
4. Line the air fryer basket with foil. 4. Place the marinated chops in the air fryer and roast for
10 minutes until nicely brown. Serve warm.
5. Place the lamb, potatoes and peas in the basket and
cook for 30 minutes.
6. Garnish with parsley and lemon slices.

106
 Sweet Potato Spicy Coconut Stir
Steak Delight Fry Back Strap
Serving: 2 Cooking time: 12 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 343 kcal Total Carbs 10.58 g Calories 471 kcal Total Carbs 6.5 g
Fat 11.5 g Protein 49.19 g Fat 40.04 g Protein 21.63 g

Ingredients Ingredients
1 1/2lbs. lamb leg steaks- 1/2 tsp olive oil 2/3 lbs. lamb fillet or back strap, cut into strips
bone-in Salt and pepper to taste 1/3 cup red bell pepper, cut into strips
1 large sweet potato, cubed For Sauce: 1/3 cup mushrooms, sliced
2 tbsp red/white wine vinegar 1/2 cup tomato sauce
1 tbsp soy sauce 1/3 cup cashews
1/2 tbsp soy sauce
1/2 tbsp hoisin sauce 1/2 tbsp Worcestershire 1 ½ tbsp coconut milk
1/2 tbsp mustard sauce 1/3 tbsp fish sauce
1/2 tsp brown sugar 1/3 tbsp curry paste
1/3 tsp brown sugar
1/3 tbsp peanut oil
Directions: For Garnishing:
For Sauce: 1 tbsp cilantro, chopped
1. Mix all the ingredients to a bowl and microwave for 5
minutes until thick; set aside.
For Lamb:
2. Rub the lamb steaks with little olive oil. Directions:
3. Mix vinegar, soy sauce, hoisin sauce, mustard paste, 1. Combine lamb strips, coconut milk, fish sauce, curry
salt and pepper to a mixing bowl. paste, brown sugar and oil to a mixing bowl; cover and
4. Coat the steaks with the prepared mixture; marinate place in the refrigerator for 2 hours.
for 30 minutes.
2. Preheat the air fryer to 400F.
5. Preheat the air fryer to 360F.
3. Place the marinated lamb, veggies and cashews into
6. Grease the air fryer basket with some oil.
the basket.
7. Place the steaks and sweet potatoes in the basket and
cook for 12 minutes, flip after 6 minutes to evenly 4. Cook for 15 minutes.
brown. 5. Garnish with cilantro and serve.
8. Once browned, transfer the steaks and potatoes to a
serving dish.
9. Drizzle with sauce and serve.

107
 Garlic Lamb Shanks Balsamic Lamb
in Soya Sauce Cutlets
Serving: 2 Cooking time: 30 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 427 kcal Total Carbs 14.35 g Calories 326 kcal Total Carbs 2.23 g
Fat 26.6 g Protein 32.06 g Fat 27.61 g Protein 15.83 g

Ingredients Ingredients
2 medium lamb shanks For Serving: 2 lamb cutlets
1 cup beef or chicken broth 1 lime, sliced 1 ½ tbsp balsamic vinegar
2 tbsp tomato sauce 1/3 cup basil leaves, chopped
1 1/2 clove garlic, minced
1 ½ tbsp parsley, chopped
1/2 tsp ginger, grated
1/2 tbsp soy sauce 1 tsp olive oil
1/2 tbsp Worcestershire sauce Salt to taste
1 tbsp olive oil For Garnishing:
Salt and pepper to taste
A handful of fresh basil leaves

Directions: Directions:
1. Place the lamb shanks in a shallow dish.
2. Blend all the ingredients in a blender and pour over 1. In a blender blend all the ingredients together until
the lamb. smooth.
3. Using your hands, generously rub the marinade onto 2. Transfer the marinade to a large mixing bowl.
each side of the lamb.
3. Add the cutlets and let sit in refrigerator for at least one
4. Cover and refrigerate for 2 hours. hour.
5. Preheat the air fryer to 400F. 4. Preheat the air fryer to 360F.
6. Place the lamb shanks into the air fryer basket and
cook for 20 minutes. 5. Place the cutlets in the air fryer and cook for 15
minutes, turning over once halfway through.
7. Turn the lamb once while roasting.
6. Arrange basil leaves in a large serving dish.
8. Transfer the remaining marinade to a pot and let
simmer on low heat for about 10 minutes. 7. Place the cutlets over the basil leaves and serve.
9. Once the lamb shanks are cooked through, remove
from the fryer and immediately pour the sauce over
the shanks. Serve with sliced lime.

108
 Lamb Pie Mediterranean
Lamb Burgers
Serving: 2 Cooking time: 30 minutes Serving: 2 Cooking time: 12 minutes

Nutritional values Nutritional values

Calories 629 kcal Total Carbs 36.56 g Calories 170 kcal Total Carbs 4.54 g
Fat 38.99 g Protein 33.12 g Fat 9.67 g Protein 16.2 g

Ingredients Ingredients
½ lb. ground lamb 1/2 tsp black pepper 1/3 lb. ground lamb For Topping:
½ pie-crust pastry Salt to taste 1 bread slice, crumbled 2 pita pockets
½ cup pizza sauce 1/2 tsp garlic powder 2 tbsp sour cream
½ cup cheddar cheese 1/2 tsp onion powder 1/3 head Romaine lettuce,
2 tbsp onion, chopped 2 tbsp mint leaves, chopped chopped
2 tbsp green onion, chopped 1/2 tsp paprika 1 small tomato, sliced
1/2 tsp oregano 1/2 tsp hot sauce Cucumber, sliced
Salt to taste Black olives, pitted and
sliced

Directions:
1. Preheat air fryer to 360F and grease a pie dish with
some butter. Directions:
2. In a large mixing bowl, combine lamb, onion, green
1. Combine ground lamb and all the ingredients to a
onion, oregano, black pepper and salt. Mix until well
mixing bowl and knead well.
combined.
2. Form the mixture into 6 large patties.
3. Meanwhile on a lightly floured surface, roll the dough
into two large rounds. 3. Preheat air fryer to 360F and grease the basket with
some oil.
4. Transfer the dough to the prepared pie dish and gently
press with the palm of your hands. 4. Place the Patties, 3 at a time in the fryer and cook for
12 minutes, 6 minutes on each side or until well done.
5. Add the marinated lamb and top with a layer of pizza
sauce and cheese. For Assembling:
5. Assemble each pita pockets with a Pattie and some
6. Cover it with the remaining rolled dough. lettuce.
7. With the help of a knife mark 4 slits to let steam escape. 6. Top with sliced tomatoes, cucumber and olives.
8. Place the pie in the air fryer and cook for 30 minutes 7. Serve with a dollop of sour cream and serve.
until nice golden brown.

109
 Sweet and Sour Spicy Lamb Meatballs
Lamb Ribs with Mango Salsa
Serving: 2 Cooking time: 20 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

For Meatballs: For Salsa:
Calories 477 kcal Total Carbs 22.86 g Calories 97 kcal Calories 48 kcal
Fat 5.02 g Fat 0.61 g
Fat 21.45 g Protein 45.93 g Total Carbs 4.47 g Total Carbs 11.08 g
Protein 8.5 g Protein 0.95 g

Ingredients Ingredients
1 lbs. lamb ribs ¼ lb. ground lamb 2 tsp green chilies,
4 sprigs fresh rosemary, 1 small onion, finely chopped chopped
1 clove garlic, minced 2 tbsp tomatoes, chopped Salt to taste
1 tsp ginger, grated 2 tbsp zucchini, chopped For Mango Salsa:
2 tbsp honey 1/2 clove garlic, minced 2 tbsp mango, chopped
2 tbsp balsamic vinegar 1/2 tsp ginger, grated 2 tbsp tomato chopped
1/2 tsp chili flakes 1/2 bread slice, crumbled 2 tbsp cucumber chopped
Salt to taste 2 tbsp marinara sauce 1/2 tsp lemon juice
1 tsp Italian seasoning 2 tsp pomegranate seeds

Directions: Directions:
1. Mix garlic, ginger, honey, vinegar, chili flakes and salt For Mango Salsa:
to a mixing bowl. 1. Mix all the salsa ingredients to a small serving bowl
2. Brush the marinade all over the ribs. and set aside.
3. Place ribs and rosemary in the air fryer and cook for 20 For Meatballs:
minutes, flip and brown the other side for 10 minutes, 2. Mix all the ingredients to a mixing bowl.
brushing with more marinade.
3. Using your hands work the mixture together; mix
4. Once the ribs are nice golden brown, remove from the until all the ingredients are evenly combined.
fryer and serve hot.
4. Shape the mixture into 15 meatballs and place onto a
baking sheet; refrigerate for 2 hours.
5. Preheat the air fryer to 400F.
6. Place the meatballs into the air fryer basket and cook
for 15 minutes until golden brown.

110
 Lamb Breasts Stuffed with Roasted Lamb
Cream and Walnuts with Plum Sauce
Serving: 2 Cooking time: 30 minutes Serving: 2 Cooking time: 30 minutes

Nutritional values Nutritional values

Calories 433 kcal Total Carbs 2.69 g Calories 332 kcal Total Carbs 5.42 g
Fat 36.95 g Protein 22.28 g Fat 21.98 g Protein 28.48 g

Ingredients Ingredients
1lbs. lamb breasts, boneless For Stuffing: 2/3 lbs. lamb, shoulder, leg or shank
1/2 tsp olive oil 1/2 cup cream cheese 1/3 cup plum sauce or plums soaked in water
Salt 1/2 cup spinach, chopped 1 tsp honey or molasses
4 tbsp walnuts, chopped 1/2 tsp Worcestershire sauce
2 tbsp + 2 tsp parsley, 1 tsp soy sauce
coarsely chopped 1/2 tsp black pepper
1 tbsp fresh lemon juice Salt to taste
1 tsp oregano
Garnishing:
Salt and pepper to taste
1/4 cup parsley, chopped

Directions: Directions:
1. Start off by preparing the stuffing. Mix all the stuffing 1. Mix all ingredients together in a small bowl.
ingredients to a bowl and set aside. 2. Pour the marinade over the lamb, cover and refrigerate
2. Flatten lamb to 1/4-inch thickness. for 3 hours.
3. Rub the breast with oil and salt. 3. Preheat the air fryer to 400F and cook the lamb for 30
4. Spread the stuffing mixture evenly over both lamb breast. minutes or until falling off the bone.

5. Working with the short end, roll up the breast tightly, 4. Remove from the air fryer, garnish with parsley and
tying each roll with kitchen twine at even intervals. serve.

6. Preheat the air fryer to 400F.

7. Carefully place the roll in the air fryer and cook for 30
minutes, turning occasionally until browned on all sides.
8. Once the rolls are cooked, remove from the fryer.
9. Slice and serve.
111
 Tahini Style Cheesy Crusty
Kebabs Chops
Serving: 2 Cooking time: 8 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

For Kebabs: For Tahini Sauce:
Calories 414 kcal Calories 75 kcal Calories 268 kcal Total Carbs 6.44 g
Fat 35.6 g Fat 7.44 g
Total Carbs 5.99 g Total Carbs 1.26 g
Fat 13.29 g Protein 30.77 g
Protein 18.28 g Protein 1.95 g

Ingredients Ingredients
1/2lbs. lamb, cut into 1-inch cubes 2 wooden skewers 2 lamb chops, bone-in
1 tbsp butter For Tahini Sauce:
1/3 cup bread crumbs
1/4 cup onion, cubed 2 tbsp sesame seeds
1/4 cup potatoes, cubed 1/2 clove garlic 1/3 cup parmesan cheese
1 tsp onion powder 2 tbsp warm water 1/3 tsp oregano
1/2 tsp garlic powder 1/2 tbsp olive oil
2 tsp oregano 1/4 tsp paprika
1 small egg
1 tsp thyme Salt to taste 1 tbsp olive oil
1 tsp rosemary For Serving: Salt and pepper to taste
1 tsp paprika 2 pita bread
1 tsp chili powder 1 lemon wedges
2 strands of saffron, soaked in 2 tbsp of milk
Salt to taste

Directions: Directions:
For Tahini: 1. Season the chops with salt and pepper.
1. Add sesame seeds, garlic, water and salt to a blender and
blend until thick and creamy consistency. Transfer the 2. In a shallow dish, combine bread crumbs, cheese and
sauce to a serving bowl, drizzle some olive oil and sprinkle oregano.
some paprika on top.
3. In another mixing bowl, whisk egg and oil until frothy.
For Kebabs:
2. In a large mixing bowl, combine lamb and all the spices 4. Dip each chop in the egg and then into the breadcrumb
together; toss until evenly coated. mixture. Using your hands pat the crumb mixture on
3. Alternately thread a lamb cube, a piece of onion and potato chops until evenly coated.
onto skewers, repeat until finished will all.
5. Preheat the air fryer to 360F and cook chops for 15
4. Preheat the air fryer to 400F. minutes, turn the chops once while cooking.
5. Brush the skewers with butter and cook for 6 to 8 minutes,
turning occasionally until the lamb and veggies are cooked 6. Serve with your favorite sauce.
through.
6. Garnish with lemon wedges and serve with tahini sauce
and pita bread.

112
 Vegetarian
Spring Onion Cheddar
Paprika Dip 114 Courgette Boats 119
Cheesypeños114 Sushi Nori 119
Vegeterian Veggie Tofu Skewers 120
Corn Burrito  115 Classic Falafel 120
Aubergine Pizza 115 Meatless Tacos 121
Peppers with Cauliflower Chinese
Vegan Stuffing 116 Stir Fry 121
Veggie Croquettes 116 Veggie Frittata 122
Vegetable Lasagna 117 Cheesy Sweet Potatoes 122
Buffalo Firm Tofu BBQ 123
Cauliflower Wings 117
Bean & Cilantro
Kale Fries 118 Burger124
Veggie Asian Rolls 118

113
 Spring Onion Cheesypeños
Paprika Dip
Serving: 2 Cooking time: 15 minutes Serving: 2 Cooking time: 10 minutes

Nutritional values Nutritional values

Calories 45 kcal Total Carbs 5.06 g Calories 221 kcal Total Carbs 28.73 g
Fat 2.01 g Protein 2.09 g Fat 7.18 g Protein 10.17 g

Ingredients Ingredients
1 small onion, preferably 1 tbsp corn flour 2 large jalapeño peppers
Vidalia onion 1 tsp oil
1/3 cup bread crumbs 1 tsp salt
1/3 cup cheddar cheese, shredded
1 tsp onion powder For Spicy Dip: 1/3 cup all-purpose flour
1 tsp garlic powder 1/3 cup mayonnaise
2 tsp paprika 2 sp tomato sauce
2/3 cup bread crumbs
1/2 tsp dried thyme 1/2 tsp onion powder 1 egg
1/2 tsp dried oregano 1/2 tsp paprika
For Batter: 1/3 tsp sugar
1 tsp taco seasoning
1/4 cup milk Pinch of chili flakes Salt to taste
1 large egg

Directions: Directions:
For Dip: 1. Cut jalapeno in half lengthwise and remove seeds.
1. Mix all the ingredients together and set aside.
For Onion: 2. In a large mixing bowl, mix flour and eggs together,
2. Wash the onion thoroughly and trim the one end off.
mix until smooth and lump free; set aside.
3. Set it on flat surface and start cutting downwards to form into a
blossom shape. 3. In another mixing bowl, combine cheddar cheese, taco
4. Soak the onion in ice water for at least an hour or overnight to seasoning and salt.
separate the petals.
5. In a mixing bowl, combine bread crumbs, onion powder, garlic 4. Place the bread crumbs in a shallow bowl.
powder, paprika, thyme, oregano and salt.
6. In another separate bowl, whisk together eggs, milk and corn 5. Now spoon 2 tspful of cheese mixture into each
flour together. jalapeño.
7. Carefully place the onion into the egg batter. Spoon on top if
necessary. 6. Dip each stuffed peppers into the egg batter and then
8. Remove from the batter, letting excess drip off. into the bread crumbs.
9. Immediately transfer the onion into the bread crumb mixture,
using your hands pat the bread crumbs onto each side of the 7. Preheat air fryer to 400F.
onion until they are fully covered.
8. Add the jalapenos to the preheated air fryer basket,
10. Add oil to the bottom of the air fryer and preheat to 400F.
11. Place the onion into the air fryer basket and cook for 15 minutes
and cook for 10 minutes until browned and crispy.
or until golden and crispy.
12. Once done, carefully remove from the air fryer & serve with the dip.

114
 Vegeterian Corn Aubergine Pizza
Burrito
Serving: 2 Cooking time: 10 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 312 kcal Total Carbs 48.77 g Calories 201 kcal Total Carbs 18.04 g
Fat 12.05 g Protein 11.43 g Fat 8.26 g Protein 14.8 g

Ingredients Ingredients
8 corn tortillas For Salsa: 1lbs. eggplant
2 large egg plant, sliced 1 cup tomatoes, chopped
1/2 cup pizza sauce
1 cup broccoli florets 1 cup cucumber, chopped
1-1/4 cups, tin black beans, drained 1 tbsp lemon juice 1/2 cup breadcrumbs
1 large avocado, sliced Salt and black pepper to taste 1/2 cup mozzarella cheese
1 cup sweet corn For Garnishing:
1 small head lettuce, chopped Sour cream
1/2 cup cheddar cheese
1/4 cup cilantro, chopped Fresh parsley 1 small egg
1 clove garlic, minced
1/2 tbsp taco seasoning
1 tsp cumin
1 tsp chili powder
1 tsp paprika

Directions:
1/2 tsp salt

1. Preheat the air fryer to 360F.

Directions: 2. Cut eggplant into 1-inch thick disc.
1. Season the eggplant and broccoli with garlic, cumin, chili 3. In a mixing bowl, whisk egg until frothy.
powder, paprika and salt.
2. Preheat the air fryer to 400F. 4. In a medium shallow plate, combine breadcrumbs and
3. Place the seasoned eggplant and broccoli in the air fryer. taco seasoning.
4. Cook for about 10 minutes.
For Salsa:
5. Dip each eggplant slice into the egg and then into the
5. In a small mixing bowl, combine all the salsa ingredients and breadcrumb mixture to coat evenly.
set aside.
6. Now place a spoonful of pizza sauce.
Assembling:
6. To assemble the vegan burrito bowl, place eggplant and broccoli 7. Top with cheese.
into the bottom of the bowl.
7. Layer with black bean mixture. 8. Place the prepared eggplant in the air fryer basket.
8. Add avocado, sweet corn and cilantro. 9. Cook for 15 minutes until cheese is melted.
9. Top with a spoonful of salsa and a dollop of sour cream.
10. Decorate the edges with the tortilla chips.
11. Top with shredded lettuce and parsley.

115
 Peppers with Veggie
Vegan Stuffing Croquettes
Serving: 2 Cooking time: 20 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 289 kcal Total Carbs 44.79 g Calories 103 kcal Total Carbs 12.12 g
Fat 8.56 g Protein 10.47 g Fat 3.86 g Protein 5.03 g

Ingredients Ingredients
2 green peppers 1/3 tsp red chili powder 2 small potatoes, boiled ½ tsp garlic powder
2/3 cups brown rice 1/3 tsp tsp chili sauce 1/3 cup peas ½ tsp Worcestershire sauce
1/3 cup tomatoes, chopped 1/3 tsp tsp taco seasoning 1 ½ tbsp green onion, chopped ½ tsp vinegar
1/3 cup corn Salt and pepper to taste 1 ½ tbsp cheddar cheese 1 pinch black pepper
1/3 cup carrot, shredded For Garnishing: 1/3 cup bread crumbs Salt to taste
1/3 cup cabbage, shredded Fresh coriander leaves, 2 small eggs
1/3 cup cheddar cheese, shredded chopped ½ tsp onion powder

Directions: Directions:
1. Cook rice according to the package. 1. Mash the potatoes thoroughly.
2. Cut off each top of the peppers and scrape out the ribs 2. Add peas, green onion, cheddar cheese, Worcestershire
and seeds, Set aside. sauce, vinegar, black pepper and salt.
3. Preheat air fryer to 360F. 3. Shape the mixture into 15 croquettes.
4. In a large mixing bowl, combine rice, tomatoes, corn, 4. In a mixing bowl, whisk eggs.
carrot, cabbage and chili sauce. 5. Place the bread crumbs, onion powder and garlic
5. Season with red chili powder, taco seasoning, salt and powder into a shallow bowl.
pepper. 6. Dip each croquette into the egg and then into the bread
6. Stuff each pepper with the rice and vegetable mixture. crumbs mixture.
7. Sprinkle cheese on top and cook for 20 minutes. 7. Grease the air fryer basket with some oil and preheat
to 400F.
8. When finished cooking; remove from the air fryer.
8. Place the croquettes into the prepared basket and cook
9. Garnish with fresh coriander leaves and serve.
for 15 minutes until nice golden brown.
9. Serve with your favorite dip.

116
 Vegetable Buffalo Cauliflower
Lasagna Wings
Serving: 2 Cooking time: 25 minutes Serving: 2 Cooking time: 10 minutes

Nutritional values Nutritional values

Buffalo Wings: Buffalo Sauce:
Calories 1482 kcal Total Carbs 194.41 g Calories 48 kcal Calories 59 kcal
Fat 0.32 g Fat 0.11 g
Fat 48.75 g Protein 81.75 g Total Carbs 9.9 g Total Carbs 14.11 g
Protein 2.28 g Protein 0.61 g

Ingredients Ingredients
7 lasagna noodles 1/2 cup cheddar cheese 1/2 small head cauliflower For Buffalo Sauce:
1 large eggplants, sliced 1/2 cup mozzarella cheese 1/4 cup all-purpose flour 2 tbsp tomato sauce
1 small zucchini, sliced Handful of basil leaves, 2 tbsp water 2 tbsp honey
1/4 cup onion, finely chopped chopped 1/2 tsp paprika 1 tbsp soy sauce
1 1/2 clove garlic, minced 1/2 tbsp Italian seasoning 1/4 tsp onion powder 1 tsp apple cider vinegar
1/2 cup pizza sauce 1/2 tbsp olive oil 1/4 tsp garlic powder 1 tsp paprika
1/2 cup BBQ sauce Salt and pepper to taste Salt to taste 1 tsp onion powder
1 tsp garlic powder
1 pinch cayenne powder
Directions:
1. Cook lasagna noodles according to the package instructions.
2. In a frying pan, heat olive oil and sauté onion for 3 to 5 Directions:
minutes, add garlic and fry for another 5 minutes.
1. Thoroughly wash the cauliflower and cut into bite-size
3. Add eggplant and zucchini, season with Italian seasoning, pieces.
salt and pepper; cook for 5 minutes. 2. In a large mixing bowl, combine flour, water, paprika, onion
4. Transfer the cooked veggies to a bowl and set aside. powder, garlic powder and salt. Whisk until well combined.
5. Grease a 5-inch pan with some olive oil. 3. Add cauliflower pieces to the batter, toss to coat evenly.
6. Place 3-4 lasagna sheets into the pan. 4. Preheat the air fryer to 400F.
7. Add a layer of pizza sauce then cooked vegetables. 5. Place the cauliflower in the air fryer basket.
8. Top the layer with a spoonful of BBQ sauce. 6. Cook for 10 minutes, flipping the florets over half way
through.
9. Sprinkle cheese on top.
For Kebabs:
10. Repeat the layers until finished with all the ingredients. 7. Meanwhile prepare the buffalo sauce.
11. Cover the pan with aluminum foil and place in the air fryer. 8. Mix all the ingredients to a small serving bowl.
12. Cook for 15 minutes. 9. If desire, toss the baked cauliflower into the sauce or
13. Garnish with basil; slice and serve hot. serve it separately.

117
 Kale Fries Veggie Asian
Rolls
Serving: 2 Cooking time: 10 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 29 kcal Total Carbs 1.65 g Calories 113 kcal Total Carbs 21.63 g
Fat 2.4 g Protein 0.68 g Fat 1.13 g Protein 4.03 g

Ingredients Ingredients
2 cup kale leaves, stems removed and cut into 1-inch pieces 2 Spring roll wrappers 1/2 tsp Worcestershire
1 tsp garlic powder 1/4 cup cabbage, shredded sauce
1/2 tsp paprika 1/4 cup carrot, shredded 1/2 tsp vinegar
1/2 tbsp olive oil 1/4 cup green bell pepper, 1/2 tsp oil
sliced 1/2 tsp black pepper
Salt
1/2 clove garlic, minced Salt to taste
1 small egg, beaten

Directions: Directions:
1. Preheat the air fryer to 360F. 1. Heat a large non-stick wok over medium-high heat.
2. Add oil and heat until shimmering.
2. In a large mixing bowl, combine kale and oil.
3. Add garlic and sauté for 3 minutes.
3. Season with garlic powder and paprika; toss until 4. Add cabbage, carrot and bell pepper; cook for 5-7
thoroughly coated. minutes.
4. Transfer the kale leaves to the air fryer basket and cook 5. Stir in the vinegar and Worcestershire sauce, let cool at
for 8-10 minutes. room temperature.
6. Season with salt and pepper.
5. Once the chips are done, immediately transfer to a
baking sheet, lined with parchment paper; let it cool 7. Place a single roll wrapper on a clean surface.
for about 10 minutes. 8. Place a tbsp full of vegetable mixture in the center of
the wrapper.
6. Sprinkle salt and serve. 9. Brush the edges with egg.
10. Roll up tightly with ends tucked inside.
11. Preheat the air fryer to 400F and brush the basket
with some oil.
12. Place the roll in the basket and cook until crisp and
golden brown, about 15 minutes.

118
 Cheddar Sushi Nori
Courgette Boats
Serving: 2 Cooking time: 15 minutes Serving: 2 Cooking time: 10 minutes

Nutritional values Nutritional values

Calories 235 kcal Total Carbs 17.26 g Calories 497 kcal Total Carbs 85.5 g
Fat 10.82 g Protein 20.93 g Fat 13.17 g Protein 8.04 g

Ingredients Ingredients
2 large courgette 2 sheets of sushi nori 1 tsp soy sauce
1/2 cup mozzarella cheese, shredded 1 cup rice 1 tsp sesame oil
1/2 cup cheddar cheese, shredded 1/2 cup avocado, sliced For Coating:
1 clove garlic, minced 1/4 cup carrots, shredded 1/4 cup breadcrumbs
1/2 cup salsa 2 tbsp mayonnaise For Serving:
1/2 tsp onion powder 1 tsp garlic powder Soy sauce
1/2 tsp chili powder 1 tsp onion powder
1/2 tsp oregano
Salt to taste
Directions:
1. Preheat air fryer to 400F.
Directions: 2. In a mixing bowl, combine avocado, carrots, garlic powder,
onion powder and soy sauce.
1. Preheat air fryer to 400F.
3. Lay a nori sheet on a dry surface, shiny side down.
2. Cut the zucchini in half lengthwise. 4. Pat rice on top of the nori sheet, about 1-inch thick layer.
3. Scoop out the inside of zucchini with a melon scooper 5. Place avocado and carrots mixture over the rice.
and chop them into cubes. 6. Spread a spoonful of mayonnaise.
4. In a mixing bowl, combine zucchini, salsa, garlic, 7. Starting from the one end with the filling, tightly roll up
your sushi.
onion powder, chili powder, oregano and salt.
8. Place the breadcrumbs into a shallow bowl.
5. Place the mixture back to the prepared zucchini boats. 9. Grab a sushi roll, dip in soy sauce & then in the breadcrumbs.
6. Sprinkle with cheddar and mozzarella cheese. 10. Make sure to coat evenly. Repeat until finished with the rest
of the rolls.
7. Place the zucchini boats in the air fryer.
11. Brush the air fryer basket with sesame oil.
8. Cook for 15 minutes until cheese is melted. 12. Place the rolls into the air fryer basket and air fry for 10
minutes.
13. Slice the sushi rolls into pieces and enjoy with soy sauce.

119
 Veggie Tofu Classic Falafel
Skewers
Serving: 2 Cooking time: 15 minutes Serving: 2 Cooking time: 10 minutes

Nutritional values Nutritional values

For Tofu Satay: For Sauce:
Calories 176 kcal Calories 73 kcal Calories 224 kcal Total Carbs 33.7 g
Fat 11.3 g Fat 3.91 g
Total Carbs 6.39 g Total Carbs 8.33 g
Fat 5.81 g Protein 10.37 g
Protein 16.08 g Protein 1.59 g

Ingredients Ingredients
1 Blocks extra-firm tofu For Peanut Sauce: 1 can chick peas, 1 1/2 tbsp all-purpose flour
rinsed and drained
1 tbsp sesame seeds 1/2 cup peanut butter 1/2 tsp cumin
1/2 small onion, chopped
For Marinade: 1 tsp Dijon mustard 1/2 tbsp sesame seeds
2 tbsp parsley
1 1/2 tbsp soy sauce 1/2 tsp chili flakes 1/2 tsp olive oil
1/2 cup bread crumbs
1/2 tsp peanut sauce 1/2 tbsp honey 1/2 tsp black pepper
1 small egg
1 tbsp peanut butter Salt to taste
1 clove garlic, minced
1 tsp garlic powder

Directions: Directions:
1. Add chickpeas, parsley, garlic, flour, cumin, black
1. Preheat air fryer to 380F. pepper and salt to a food processor, pulse until well
2. Start by preparing a marinade by mixing, soy sauce, combined.
peanut sauce, peanut butter and garlic powder. 2. Transfer the mixture to a bowl, add onion and sesame
3. Cut tofu into cubes. seeds; mix well.
4. Dunk the tofu into the marinade and thread 3 cubes 3. Make small balls and flatten with the help of your
onto skewers. palm to form a Pattie shape.
5. Sprinkle sesame seeds. 4. Place the bread crumbs into a shallow bowl.
6. Place the skewers in the air fryer basket. 5. Whisk egg in a bowl.
7. Cook for 15 minutes, turning occasionally until evenly 6. Dip each Pattie into the egg and then into bread crumbs.
browned. 7. Grease the air fryer basket with oil and preheat to 360F
8. While the tofu is cooking prepare the peanut sauce. for 10 minutes.
9. In a small serving bowl, combine all the sauce 8. Place the patties in the air fryer basket.
ingredients; mix until well combined. 9. Cook for 20 minutes; flipping when one side is deep
10. Once the tofu is done, serve hot with the sauce. golden brown.

120
 Meatless Tacos Cauliflower
Chinese Stir Fry
Serving: 2 Cooking time: 10 minutes Serving: 2 Cooking time: 20 minutes

Nutritional values Nutritional values

Calories 368 kcal Total Carbs 50.97 g Calories 83 kcal Total Carbs 18.29 g
Fat 14.24 g Protein 10.83 g Fat 0.63 g Protein 4.38 g

Ingredients Ingredients
1 cup broccoli florets For Filling: 1 small cauliflower head, For Coating:
cut into florets
1 cup cauliflower florets; 2 small tortillas shell Green onion, sliced
cut into bite-sized pieces 1/4 cup onion, sliced
1/2 cup red cabbage,
1/2 cup red bell pepper, sliced chopped 1 clove garlic, minced
1/2 can chickpeas, 1/2 large avocado, sliced 1/2 tbsp tamarind paste
drained and rinsed
1/4 cup sour cream 1/2 tbsp honey
1/2 tbsp taco seasoning
For Garnishing: 1/2 tbsp Worcestershire sauce
1/2 tbsp oil
2 tbsp fresh cilantro leaves, Salt and pepper to taste
chopped
2 tbsp paprika

Directions:
1. Preheat air fryer to 360F.
Directions: 2. Mix all the ingredients to a bowl, toss until well
1. Preheat the air fryer to 400F. combined.
2. In a large mixing bowl, add broccoli, cauliflower, bell 3. Dump everything into the air fryer basket and cook
pepper and chickpeas. for 20 minutes, shaking the basket occasionally.
3. Add taco seasoning and oil; toss until well combined. 4. Garnish with sliced green onion and serve with your
favorite dip.
4. Place the veggies into the air fryer basket and cook for
10 minutes; shaking the basket occasionally.
5. Place the cabbage, avocado, and cooked veggies in taco
shells.
6. Top with a dollop of sour cream.
7. Sprinkle some paprika on top and garnish with fresh
cilantro.

121
 Veggie Frittata Cheesy Sweet
Potatoes
Serving: 2 Cooking time: 15 minutes Serving: 2 Cooking time: 25 minutes

Nutritional values Nutritional values

Calories 105 kcal Total Carbs 22.21 g Calories 253 kcal Total Carbs 23.73 g
Fat 0.78 g Protein 3.24 g Fat 14.59 g Protein 7.95 g

Ingredients Ingredients
1 cup corn kernels 1 tsp garlic powder 2 small sweet potatoes For Garnishing:
1 cup carrots, shredded 1 tsp paprika 2 tbsp sweet corns 1/2 tbsp chives, sliced
1 cup spinach, chopped 1 tsp oregano 2 tbsp green onion, sliced
1 cup potatoes, cubed 1 tsp thyme 4 tbsp mayonnaise
1/2 cup cornmeal powder 1 tsp black pepper 4 tbsp sour cream
1 large egg Salt to taste 1/3 cup cheddar cheese
1 tsp onion powder 1/2 tsp hot chili sauce
1 tsp black pepper
Salt to taste

Directions:
1. In a large mixing bowl, combine corn, carrots, spinach
and potatoes. Directions:
2. Add onion powder, garlic powder, paprika, oregano, 1. Cut a cross on top of each sweet potato.
thyme, black pepper and salt. 2. Preheat the air fryer to 390F.
3. Add cornmeal powder and crack the egg. 3. Sprinkle some salt and cook for 20 minutes.
4. Mix until well combined. 4. Once the potatoes are done, remove from the air fryer.
5. Preheat air fryer to 400F. 5. Using a tbsp, carefully scoop out the flesh from
potatoes, leaving the skin unbroken.
6. Grease the air fryer basket with some oil.
6. Place the flesh and the remaining ingredients to a
7. Using an ice cream scooper, drop a scoopful of batter bowl; mix until well combined.
into the basket. 7. Scoop back the mixture into the potato skin.
8. Cook for about 15 minutes, flipping after every 5 8. Sprinkle with some more cheese.
minutes to make sure fritters are evenly browned. 9. Place the jackets back to the air fryer and cook for
additional 5 minutes.
10. Garnish with chives and serve hot.

122
 Firm Tofu BBQ

Serving: 2 Cooking time: 10 minutes

Nutritional values
Calories 231 kcal Total Carbs 34.69 g
Fat 6.88 g Protein 11.67 g

Ingredients
1/2 Block extra-firm tofu
1/4 cup BBQ sauce
2 tbsp honey
1/2 tsp black pepper
For Garnishing:
1/4 cup Parsley, chopped

Directions:
1. Cut the tofu in cubes.
2. In a plastic storage bag, add BBQ sauce, honey and
black pepper, shake until well combined.
3. Add cubed tofu and shake, let marinate for half an
hour.
4. Preheat the air fryer to 360F.
5. Place the tofu in the air fryer, one layer at a time.
6. Cook for 10 minutes.
7. Garnish with parsley and serve.

123
 Bean & Cilantro
Burger
Serving: 2 Cooking time: 20 minutes

Nutritional values
Calories 101 kcal Total Carbs 18.63 g
Fat 0.64 g Protein 5.96 g

Ingredients
2/3 cups black bean, drained Salt to taste
and rinsed For Serving:
3 tbsp onion, finely chopped 2 Hamburger buns
1 slice bread, crumbled 1/3 cup mayonnaise
1 ½ tbsp cilantro ½ small avocado, sliced
1 tsp lemon juice 1/2 medium tomato, sliced
1/2 tsp cumin Lettuce, shredded
1/2 tsp garlic powder
1/2 tsp oregano

Directions:
1. In a food processor, except onion pulse all the
ingredient together until well combined.
2. Using the palm of your hand shape the mixture into
6 patties.
3. If they crack just press the mixture gently back together.
4. Preheat air fryer to 400F.
5. Place the patties into the air fryer and cook for about
20 minutes.
6. Allow to cook on one side until golden, flip and
continue cooking the other side.
7. Spread a spoonful of mayonnaise onto the bun.
8. Place a Pattie on top.
9. Add avocado and lettuce.
10. Top with a slice of tomato
11. Cover with the second bun and serve.

124
 Desserts
Butter Cocoa Brownies 126
Tropical Cookies 126
Chocolate Chip Cake 127
Instant Pot Choco Doughnuts 127
Frosty Choco Cake 128
Wonton Tropical Bites 128
Cinnamon Sugar Churros  129
Choco Nutmeg Pudding 129
Blueberry Cream Cake Cheesecake 130
Strawberry Cream Rolls 130

125
 Butter Cocoa Tropical Cookies
Brownies
Serving: 2 Cooking time: 20 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 363 kcal Total Carbs 35.86 g Calories 243 kcal Total Carbs 27.64 g
Fat 23.87 g Protein 4.45 g Fat 13.9 g Protein 2.44 g

Ingredients Ingredients
1/3 cup flour For Serving: 1/4 cup flour 1/2 tbsp cornstarch
1/3 cup sugar Vanilla ice cream 3 tbsp sugar 1 small egg
6 tbsp butter 3 tbsp coconut, shredded 1/2 tsp coconut or vanilla
1 ½ tbsp cocoa powder 2 tbsp butter extract
1/2 tsp baking powder 1/2 tsp baking powder
1 egg
1/2 tsp vanilla extract
1 pinch of salt
Directions:
1. In a mixing bowl, beat butter & sugar until light & fluffy.

Directions:
2. Add eggs and coconut extract, beat again.
3. In another mixing bowl, combine flour, cornstarch
1. Preheat the air fryer to 350F and grease a baking tin and baking powder together.
with non-stick spray. 4. Add dry ingredients and continue beating until
2. In a mixing bowl, sift together flour, cocoa powder, mixture turns into a dough.
baking powder and salt; set aside. 5. Fold in the shredded coconut.
3. In another mixing bowl, beat butter, sugar and vanilla 6. Wrap the dough into a plastic wrap and refrigerate for
extract together, beat until light and fluffy. at least 2 hours.
4. Add eggs and whisk again until pale and creamy. 7. Form 1-inch balls and place on to a large serving plate.
5. Now fold in the dry ingredients and mix until well 8. Slightly flatten the balls with the back of the spoon.
combined.
9. Line the air fryer basket with parchment paper and
6. Pour the batter into the prepared pan. preheat the air fryer to 360F.
7. Set the pan in the air fryer basket and bake for 20 10. Carefully place the cookies in the basket with a little
minutes or until toothpick inserted out comes clean. gap in between each other.
8. Top with vanilla ice cream and serve. 11. Cook for about 15 minutes until slightly golden brown.

126
 Chocolate Chip Instant Pot Choco
Cake Doughnuts
Serving: 2 Cooking time: 15 minutes Serving: 2 Cooking time: 10 minutes

Nutritional values Nutritional values

Calories 350 kcal Total Carbs 27.31 g Calories 196 kcal Total Carbs 27.62 g
Fat 24.31 g Protein 6.7 g Fat 7.84 g Protein 3.62 g

Ingredients Ingredients
6 tbsp chocolate chips 1/2 tsp vanilla extract For Donuts: For Glaze:
1/2 cups all-purpose flour 1/4 cup powdered sugar
2 tbsp butter 1 tbsp powdered sugar, for 1 1/2 tbsp butter, cold cut into cubes Pink food coloring
dusting 1 ½ tbsp milk 1 drop vanilla extract
2 small eggs, separated 1 tbsp sugar 2 tsp water
1/2 tsp baking powder For Cinnamon Sugar:
2 tbsp sugar For Topping: 2 tbsp powdered sugar
1 tbsp cocoa powder 1/4 cup melted Chocolate 1 pinch of cinnamon

Directions: Directions:
1. Preheat air fryer to 400F and lightly butter 4 ramekin For Glaze:
1. Mix powdered sugar, food color, vanilla extract and water to a
dishes. bowl; mix until thick paste consistency.
2. Melt chocolate chips and butter together, either in the For Cinnamon Sugar:
2. Mix cinnamon and sugar together in a bowl & set aside.
microwave or in a double boiler. For Donuts:
3. Remove from heat and let cool to room temperature, 3. In a large mixing bowl, combine flour, sugar and baking powder.
about 10 minutes. 4. Add the cubed butter, using your fingers crumble the mixture.
5. Add milk and knead until dough comes together.
4. Stir in the egg yolks, sugar, cocoa powder and vanilla 6. Transfer the mixture onto a lightly floured surface and knead
extract; mix until well combined. until dough is no more-sticky.
7. Wrap the dough in a plastic wrap and refrigerate for at least 30
5. In a separated large bowl, using an electric mixer beat minutes to set.
egg whites until soft peaks are formed. 8. Roll the dough into a 1/8 inch-thick rectangle.
9. Using a donut cutter cut circles out of the dough.
6. Fold the whites into the yolk mixture. 10. Preheat air fryer to 400F and lightly butter the air fryer basket
with some oil.
7. Transfer the batter carefully to the buttered ramekins, 11. Place the 4 donuts in the air fryer at a time, spacing evenly to
taking care not to get on top edge of the ramekins. avoid touching.
12. Cook for 10 minutes until browned and puffed.
8. Now carefully place the ramekins in the air fryer and 13. Once the donuts are browned, immediately roll some donuts into
bake for 15 minutes until puffed. the cinnamon sugar mixture.
14. Dip some into the glaze and chocolate sauce.
9. Dust with powdered sugar and serve immediately. 15. Place on a wire rack to cool.
16. Serve and enjoy.

127
 Frosty Choco Wonton Tropical
Cake Bites
Serving: 2 Cooking time: 30 minutes Serving: 2 Cooking time: 5 minutes

Nutritional values Nutritional values

Calories 221 kcal Total Carbs 19.28 g Calories 223 kcal Total Carbs 31.98 g
Fat 15.34 g Protein 2.99 g Fat 7.63 g Protein 6.58 g

Ingredients Ingredients
1/4 cup all-purpose flour For Buttercream Frosting: 4 wonton wrappers
2 ½ tbsp sugar 1/4 cup powdered sugar
2 ½ tbsp butter 3 tbsp butter, softened 1/2 small egg
1 small egg 1 tbsp cocoa powder
1 tbsp cocoa powder 2 tsp coffee powder For Filling:
1 tbsp milk 1 pinch vanilla extract
1/4 tsp baking powder For Garnishing: 1/3 cup pineapple, chopped
1 pinch baking soda 1/2 cup Glazed cherries
1 tsp coffee powder 1/4 cup cream cheese
1 pinch vanilla extract 2 tbsp raisins
1/3 tsp butter

Directions:
1. Preheat air fryer to 360F and grease a baking tin with non-stick

Directions:
spray.
2. In a large bowl, beat sugar and butter until smooth and creamy.
3. Add eggs, milk and vanilla extract; beat again until pale and
fluffy. 1. Mix together all the filling ingredients to a bowl and
4. Sift flour, cocoa, baking powder, baking soda and coffee into a set aside.
large bowl, whisk briefly to combine.
5. Fold the dry ingredients into the wet mixture; mix until well 2. Place a tsp full of pineapple filling in center of won ton
combined and lump free. wrapper.
6. Pour the batter into the prepared pan and bake for about 30
minutes or until knife inserted into the center comes out clean. 3. Brush the edges with egg, and fold all the 4 edges
7. Once the cake is done, remove from the air fryer and turn out together to seal tightly.
onto a wire rack to cool completely.
For Buttercream Frosting: 4. Preheat air fryer to 400F and grease the basket with
8. Using an electric mixer, beat butter, sugar and vanilla extract non-stick spray.
together in a bowl.
9. Sift in cocoa and coffee powder, beat until smooth and creamy. 5. Cook for 5 minutes or until golden and crispy.
Frosting:
10. Cut the cake into two equal halves.
11. Sandwich the layers together with buttercream, then spread the
rest on top.
12. Place the cake in refrigerator for 20 minutes.
13. Top with some cherries, slice and serve.

128
 Cinnamon Sugar Choco Nutmeg
Churros Pudding
Serving: 2 Cooking time: 10 minutes Serving: 2 Cooking time: 15 minutes

Nutritional values Nutritional values

Calories 344 kcal Total Carbs 28.11 g Calories 239 kcal Total Carbs 27.73 g
Fat 23.35g Protein 5.27 g Fat 11.37 g Protein 6.45 g

Ingredients Ingredients
1/2 cup all-purpose flour For Cinnamon Sugar 1 1/2 cup bread slices, cubed For Chocolate Sauce:
1 tbsp sugar Coating: 2/3 cups milk 1/3 cup chocolate chips
1/4 cup butter 1/2 cup powdered sugar 1 small egg 1 tbsp cream
1 eggs 1/2 tsp cinnamon 1 1/2 tbsp brown sugar 1/2 tsp vanilla extract
1/2 cup water For Serving: 1 1/2 tbsp butter, melted
1/2 tsp vanilla extract Chocolate sauce 1 tbsp raisins
1/4 tsp nutmeg
1 tsp vanilla extract

Directions:
1. Preheat the air fryer at 360F while you make the churros
batter.
2. In a mixing bowl, whisk together eggs and vanilla extract.
Directions:
3. In a medium saucepan over medium-high heat, heat butter, For Sauce:
sugar and water; bring to boil. 1. Combine all the sauce ingredients to a bowl and
4. Immediately stir in the flour and mix vigorously until well microwave for 2 minutes.
blended.
5. Remove from the heat and let it cool at room temperature. 2. Refrigerate the sauce while the pudding is cooking.
6. Pour the beaten egg and mix again vigorously using a For Pudding:
wooden spoon.
3. Preheat the air fryer at 360F and grease a baking pan
7. Place the dough into a piping bag fitted with star piping tip. with some butter.
8. Pipe 6-inch long churros to a parchment lined baking sheet.
9. Refrigerate for 15 minutes to set the dough. 4. In a large mixing bowl, whisk beat eggs.
10. Place the churros into the preheated air fryer and cook for 5. Add milk, sugar, butter, nutmeg and vanilla extract;
10 minutes. whisk again.
11. Meanwhile mix the cinnamon and powdered sugar into a 6. Add bread cubes and raisins; stir gently.
mixing bowl.
12. Once the churros are done, roll them in the cinnamon 7. Pour the mixture into the prepared pan and cook
sugar mixture. for 15 minutes, until top is golden brown and a knife
13. Let cool at room temperature. inserted in the center comes out clean.
14. Serve with chocolate sauce. 8. Drizzle chocolate sauce on top and serve.

129
 Blueberry Cream Strawberry
Cake Cheesecake Cream Rolls
Serving: 2 Cooking time: 30 minutes Serving: 2 Cooking time: 10 minutes

Nutritional values Nutritional values

Calories 345 kcal Total Carbs 35.79 g Calories 217 kcal Total Carbs 34.07 g
Fat 20.75 g Protein 6.39 g Fat 6.5 g Protein 5.95 g

Ingredients Ingredients
For Crust: For Filling: 2 egg roll wrappers For Serving:
1/4 cup graham cracker, 1/2 cup blueberries
finely crushed 1/3 cup cream cheese For Filling: 1/4 cup whipped cream
1 tbsp butter, melted 1 tbsp powdered sugar
For Blueberry Sauce:
1/4 cup apple, chopped
1 egg
1/2 cups blue berries 2 tsp all-purpose flour 1/4 cup strawberries cut into chunks
1 tbsp water 1/2 tsp lemon zest
1 tsp cornstarch
2 tbsp pineapple, chopped
1 drop lemon juice 2 tbsp cream cheese
1/2 tsp lemon juice
1/2 tsp cinnamon
Directions:
For Crust:
1. Combine the crust ingredients in a small bowl and press the
mixture into the bottom of the springform cake pan. Directions:
For Cheesecake:
2. Preheat the air fryer to 360F. 1. Preheat the air fryer to 360F and grease the basket with
3. In a large mixing bowl, beat cream cheese, sugar, flour and lemon some oil.
zest; beat until smooth and creamy.
2. In a medium sized mixing bowl beat cream cheese,
4. Add eggs one at a time, mix until well combined.
5. Gently stir in the blueberries.
lemon juice and cinnamon until well combined.
6. Pour the batter evenly over the top of the crust, cover the pan Gently fold in the chopped fruits; set aside.
with aluminum foil.
3. Lay an egg roll wrapper down on a floured surface, add
7. Place the pan in the air fryer and cook for 20 minutes.
a spoonful of filling in the center of each wrapper and
For Sauce:
8. In a saucepan combine blueberries, water and cornstarch.
wet the edges with water.
9. Add lemon juice and let simmer for about 10 minutes until sauce 4. Roll tightly with ends tucked inside.
is thickened.
10. Mash the blueberries with a fork. 5. Place the stuffed rolls carefully in the air fryer and cook
11. Once the cheesecake is done, remove from the fryer and let cool for 10 minutes, turning over once halfway through
at room temperature. until nice golden brown.
12. Top the cheesecake with blueberry sauce.
13. Refrigerate for 30 minutes. 6. Serve warm with whipped cream.
14. Dish out the cake and enjoy.

130
 Weekly Schedules

I hope you have enjoyed the recipes in this book so far. Now
it is time to choose your ideal meal plan from the schedules
included in the following pages.
The schedules are organized by number of calories per day,
and each calorie amount contains two macros versions: 70%
Fat / 25% Protein / 5% Carbs and 75% Fat / 20% Protein / 5%
Carbs.
If you have used the calculators at the beginning of the book,
you may have an idea now of what is your ideal keto meal plan
by now. So, if you have your daily calorie intake and macros
calculated, you can choose the schedule that is closest to it.
Each meal plan contains three weeks, meaning that they are
varied enough. As you move through your diet and you lose
(or even gain weight if that is your goal) you may recalculate
your calorie needs and macros and choose a different plan.
This way you will never get bored.
Now choose your ideal meal plan and let´s get keto started!

131
WEEK 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Teriyaki Beef
Chicken Chocolate
Meal 1 Chicken Wings Turkey Burgers Sandwich Beef chipotle Soufflé Eggplant Pizza Steak with
Broccoli
BBQ Pulled
Herb Crusted Chocolate Crispy Coconut Sticky Lemon
Meal 2 Pork Ribs Vegan Tacos Pork with Fudge Brownies Pork Belly Lamb Pie Drumsticks
Coleslaw
Blooming Spicy Lamb
Coconut Butter-Honey Pineapple Roasted Lamb
Meal 3 Onion with Beef Kabobs Cookies Meatballs with Glazed Turkey Turkey Kabobs Leg
Spicy dip Mango Salsa

WEEK 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkey Pattie Lamb Steak
Vegan Burrito Pork Cheesy Thai Lamb Stir
Meal 1 Bowl with Avocado Quesadillas Kale chips with Sweet Jalapenos Fry
Salad Potatoes
Crispy Garlic Pistachio
Rotisserie Assorted Cinnamon Pork Steaks
Meal 2 Chicken Donuts Chicken with Sugar Churros with Broccoli Stuffed Turkey Pineapple Bites
Lemon Dip Breast
Spaghetti
Pork Skirt Steak Sweet and Sour Beef Stuffed Mexican Turkey Meatballs on Tandoori
Meal 3 Dumplings Fajitas Wraps Lamb Ribs Capsicum Tacos Masala Chicken
Stick

WEEK 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Chicken Turkey Vegetable Veggie Stuffed Vegetable Chinese beef
Meal 1 Nuggets Quesadilla Fritters Peppers Chicken Pie Lasagna and Broccoli
Beef and Sweet and Sour
Lemon Herb BBQ Pork Cheesy
Meal 2 Lamb Chops Chocolate Cake Balsamic Pork Sandwich Zucchini boat Mushroom Cauliflower Stir
Meatloaf fry
Roasted
Crispy Classic Lamb Apricot Glazed Basil Lamb Lemon Garlic Buttery Pork
Meal 3 Mongolian Beef Shanks Turkey Legs Almond Cutlets Turkey Chops
Chicken

WEEK 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Raisin Bread
Mexican Potato Black Bean Tropical Egg Sweet Potato Vegetable
Meal 1 Chicken Wrap Croquettes Burger Rolls Jackets Pudding with Spring rolls
Chocolate
Pork
Meal 2 Medallions with Pulled Turkey
Sandwich Crispy Pork Mediterranean
Lamb Burgers
Lemon Pork
Ribs
Cranberry
Turkey Wings
Almond Stuffed
Chicken
Sour Cream
Turkish Kebabs Salted beef with
Lemon Herb Turkey Crispy Cheesy Thai Chicken
Meal 3 with Tahini Thai Beef Salad Beef Roast Meatloaf Lamb Chops Skewers Caramelized
Sauce Onions

WEEK 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Buffalo
Chicken Blueberry Sticky BBQ
Meal 1 Lollipops Cauliflower Cheesecake Vegetable Sushi Tofu Satay Tofu Classic Falafel
Wings
Cheese
Beef with Mix Turkey Sausages Honey Mustard Chicken Wings Sticky BBQ BBQ Chicken
Meal 2 Vegetables Pork Chops Stuffed Turkey Honey Strips Pizza
Meatballs
BBQ Pulled Spicy Lamb Pork Shoulder
Plum Roast Walnut-Stuffed Butter-Honey
Meal 3 Lamb Pork with Lamb Beef chipotle Meatballs with Skewers with Glazed Turkey
Coleslaw Mango Salsa Pineapple

132
WEEK 6 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chicken Cheesy Pork Tandoori Pork Chocolate
Meal 1 Sandwich Jalapenos Dumplings Masala Chicken Quesadillas Lamb Pie Fudge Brownies
Blooming Teriyaki Beef
Skirt Steak Mexican Turkey Herb Crusted
Meal 2 Fajitas Wraps Tacos Onion with Steak with Pineapple Bites Kale chips Pork Ribs
Spicy dip Broccoli
Pistachio Lamb Steak Crispy Garlic
Roasted Lamb Assorted Pineapple
Meal 3 Stuffed Turkey Beef Kabobs Leg Donuts with Sweet Chicken with Turkey Kabobs
Breast Potatoes Lemon Dip

WEEK 7 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkey Pattie
Sticky Lemon Chocolate Vegan Burrito
Meal 1 Drumsticks Eggplant Pizza Turkey Burgers Soufflé Bowl with Avocado Vegan Tacos
Salad
Spaghetti Roasted
Cinnamon Pork Steaks Coconut Sweet and Sour Thai Lamb Stir
Meal 2 Sugar Churros with Broccoli Cookies Meatballs on Lamb Ribs Almond Fry
Stick Chicken
Crispy Coconut Apricot Glazed Buttery Pork Chinese beef Classic Lamb Beef Stuffed Rotisserie
Meal 3 Pork Belly Turkey Legs Chops and Broccoli Shanks Capsicum Chicken

WEEK 8 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Sweet and Sour Raisin Bread
Chicken Veggie Stuffed Cheesy Mexican
Meal 1 Nuggets Peppers Chicken Pie Cauliflower Stir Zucchini boat Chicken Wrap Pudding with
fry Chocolate
Cranberry Potato Pulled Turkey Basil Lamb Vegetable Lemon Garlic
Meal 2 Crispy Pork Turkey Wings Croquettes Sandwich Cutlets Fritters Turkey
Beef and Mediterranean Lemon Herb Lemon Herb Crispy Lemon Pork
Meal 3 Mushroom Lamb Burgers Beef Roast Lamb Chops Mongolian Beef Ribs Balsamic Pork
Meatloaf

WEEK 9 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Vegetable Turkey Sweet Potato BBQ Pork Black Bean Tropical Egg Vegetable
Meal 1 Lasagna Quesadilla Jackets Sandwich Burger Rolls Spring rolls
Pork
Meal 2 Almond Stuffed Chocolate Cake Medallions
Chicken with Thai Beef Salad Crispy
Lamb
Cheesy
Chops
Beef with Mix
Vegetables
Turkey
Meatloaf
Sour Cream
Honey Mustard Turkish Kebabs Salted beef with
Chicken Butter-Honey Thai Chicken Plum Roast
Meal 3 Pork Chops with Tahini Lollipops Glazed Turkey Skewers Lamb Caramelized
Sauce Onions

WEEK 10 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Buffalo Cheese Blooming
BBQ Chicken
Meal 1 Pizza Cauliflower Classic Falafel Stuffed Turkey Vegetable Sushi Chicken Wings Onion with
Wings Meatballs Spicy dip
Pork Shoulder Spicy Lamb
Pork Pineapple Chocolate Tandoori Blueberry
Meal 2 Dumplings Turkey Kabobs Skewers with Fudge Brownies Masala Chicken Cheesecake Meatballs with
Pineapple Mango Salsa
BBQ Pulled Teriyaki Beef
Walnut-Stuffed Roasted Lamb Mexican Turkey Sticky BBQ
Meal 3 Lamb Beef chipotle Pork with Steak with Leg Tacos Honey Strips
Coleslaw Broccoli

133
WEEK 11 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chicken Assorted Cheesy Pork Skirt Steak
Meal 1 Tofu Satay Sandwich Donuts Turkey Sausages Jalapenos Quesadillas Fajitas Wraps
Crispy Garlic Pistachio Turkey Pattie
Sticky Lemon Coconut
Meal 2 Chicken with Stuffed Turkey Pineapple Bites Drumsticks with Avocado Cookies Lamb Pie
Lemon Dip Breast Salad
Spaghetti Lamb Steak Pork Steaks Sweet and Sour Herb Crusted
Meal 3 Meatballs on with Sweet with Broccoli Kale chips Lamb Ribs Pork Ribs Beef Kabobs
Stick Potatoes

WEEK 12 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Chicken Sticky BBQ Cheesy Rotisserie Chocolate
Meal 1 Eggplant Pizza Nuggets Tofu Turkey Burgers Zucchini boat Chicken Soufflé

Cinnamon Crispy Coconut Classic Lamb Buttery Pork Beef Stuffed Basil Lamb
Meal 2 Sugar Churros Pork Belly Shanks Vegan Tacos Chops Capsicum Cutlets
Roasted Lemon Garlic Crispy Apricot Glazed Thai Lamb Stir Chinese beef
Meal 3 Almond Turkey Balsamic Pork Mongolian Beef Turkey Legs Fry and Broccoli
Chicken

WEEK 13 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Sweet and Sour
Veggie Stuffed Potato Vegetable Vegetable Black Bean Mexican
Meal 1 Peppers Croquettes Spring rolls Cauliflower Stir Fritters Burger Chicken Wrap
fry
Beef and
Pulled Turkey BBQ Pork Mediterranean Almond Stuffed Turkey
Meal 2 Chicken Pie Sandwich Sandwich Lamb Burgers Mushroom Chicken Meatloaf
Meatloaf
Salted beef with Turkish Kebabs Lemon Pork
Cranberry Lemon Herb Lemon Herb
Meal 3 Turkey Wings Crispy Pork Beef Roast Caramelized with Tahini Ribs Lamb Chops
Onions Sauce

WEEK 14 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Raisin Bread
Thai Chicken Turkey Pork Sweet Potato Vegan Burrito Vegetable
Meal 1 Skewers Quesadilla Dumplings Jackets Bowl Lasagna Pudding with
Chocolate
Cheese
Chicken Chocolate Cake Honey Mustard Beef with Mix Plum Roast BBQ Chicken
Meal 2 Lollipops Pork Chops Vegetables Lamb Pizza Stuffed Turkey
Meatballs
Pork
Butter-Honey Walnut-Stuffed Thai Beef Salad Sticky BBQ Medallions with Crispy Cheesy Tropical Egg
Meal 3 Glazed Turkey Lamb Honey Strips Lamb Chops Rolls
Sour Cream

WEEK 15 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Buffalo Teriyaki Beef Spicy Lamb Lamb Steak
Cheesy
Meal 1 Chicken Wings Cauliflower Steak with Meatballs with Vegetable Sushi Jalapenos with Sweet
Wings Broccoli Mango Salsa Potatoes
Pork Shoulder
Blueberry Mexican Turkey Coconut Roasted Lamb
Meal 2 Cheesecake Tacos Classic Falafel Cookies Leg Skewers with Beef chipotle
Pineapple
Crispy Garlic BBQ Pulled Pistachio
Herb Crusted Pineapple Tandoori
Meal 3 Pork Ribs Chicken with Pork with Turkey Kabobs Stuffed Turkey Beef Kabobs Masala Chicken
Lemon Dip Coleslaw Breast

134
WEEK 16 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Blooming Pork Skirt Steak Chicken
Meal 1 Onion with Turkey Sausages Quesadillas Fajitas Wraps Sandwich Lamb Pie Turkey Burgers
Spicy dip
Chocolate Sweet and Sour Sticky Lemon Assorted
Meal 2 Kale chips Tofu Satay Fudge Brownies Pineapple Bites Lamb Ribs Drumsticks Donuts
Roasted Turkey Pattie Spaghetti
Classic Lamb Chinese beef Pork Steaks Crispy Coconut
Meal 3 Almond Shanks with Avocado and Broccoli with Broccoli Pork Belly Meatballs on
Chicken Salad Stick

WEEK 17 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rotisserie Thai Lamb Stir Chicken Cheesy Sticky BBQ
Meal 1 Chicken Vegan Tacos Fry Eggplant Pizza Nuggets Zucchini boat Tofu

Chocolate Basil Lamb Cinnamon Buttery Pork

Meal 2 Chicken Pie Crispy Pork Balsamic Pork Soufflé Cutlets Sugar Churros Chops

Lemon Garlic Lemon Herb Cranberry Beef and Beef Stuffed Crispy Apricot Glazed
Meal 3 Turkey Lamb Chops Turkey Wings Mushroom Capsicum Mongolian Beef Turkey Legs
Meatloaf

WEEK 18 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Sweet and Sour
Mexican Veggie Stuffed Turkey Thai Chicken Pulled Turkey Potato
Meal 1 Chicken Wrap Peppers Meatloaf Skewers Sandwich Croquettes Cauliflower Stir
fry
Salted beef with
Vegetable Mediterranean BBQ Pork Vegetable Almond Stuffed Black Bean
Meal 2 Spring rolls Lamb Burgers Sandwich Caramelized Fritters Chicken Burger
Onions
Turkish Kebabs
Plum Roast Butter-Honey Lemon Herb Sticky BBQ Lemon Pork Pork
Meal 3 Lamb Glazed Turkey Beef Roast Honey Strips with Tahini Ribs Dumplings
Sauce

WEEK 19 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Raisin Bread
Chicken Turkey BBQ Chicken Vegan Burrito Vegetable Sweet Potato
Meal 1 Lollipops Quesadilla Pizza Bowl Lasagna Jackets Pudding with
Chocolate
Cheese Tropical Egg Walnut-Stuffed Beef with Mix
Meal 2 Chocolate Cake Stuffed Turkey Chicken Wings Rolls Lamb Vegetables Thai Beef Salad
Meatballs
Spicy Lamb Pork Pork Shoulder
Medallions with Honey Mustard Pineapple Crispy Cheesy
Meal 3 Meatballs with Beef chipotle Pork Chops Skewers with Turkey Kabobs Lamb Chops
Mango Salsa Sour Cream Pineapple

WEEK 20 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Buffalo
Tandoori Mexican Turkey Vegetable Sushi Cheesy Sticky Lemon Blueberry
Meal 1 Masala Chicken Tacos Jalapenos Cauliflower Drumsticks Cheesecake
Wings
Teriyaki Beef Crispy Garlic BBQ Pulled Lamb Steak
Coconut Pork Steaks
Meal 2 Steak with Cookies Chicken with Pork with with Sweet with Broccoli Classic Falafel
Broccoli Lemon Dip Coleslaw Potatoes
Turkey Pattie Pistachio
Herb Crusted Roasted Lamb Skirt Steak Sweet and Sour
Meal 3 with Avocado Pork Ribs Leg Fajitas Wraps Stuffed Turkey Beef Kabobs Lamb Ribs
Salad Breast

135
WEEK 21 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Blooming Spaghetti
Chicken Pork
Meal 1 Sandwich Turkey Sausages Onion with Meatballs on Lamb Pie Tofu Satay Quesadillas
Spicy dip Stick
Beef Stuffed Buttery Pork Assorted Thai Lamb Stir Chocolate
Meal 2 Kale chips Pineapple Bites Capsicum Chops Donuts Fry Fudge Brownies
Roasted
Crispy Coconut Rotisserie Chinese beef Apricot Glazed Classic Lamb
Meal 3 Pork Belly Chicken Almond and Broccoli Turkey Legs Shanks Turkey Burgers
Chicken

WEEK 22 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Sticky BBQ Mexican Cheesy Pulled Turkey Chicken
Meal 1 Tofu Chicken Wrap Eggplant Pizza Chicken Pie Zucchini boat Sandwich Nuggets
Beef and Cinnamon Cranberry Crispy Chocolate
Meal 2 Crispy Pork Vegan Tacos Mushroom Sugar Churros Turkey Wings Mongolian Beef Soufflé
Meatloaf
Turkish Kebabs
Lemon Herb Lemon Garlic Lemon Herb Lemon Pork Basil Lamb
Meal 3 Beef Roast Turkey Lamb Chops Ribs with Tahini Balsamic Pork Cutlets
Sauce

WEEK 23 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Sweet and Sour
Veggie Stuffed Chicken Potato Vegetable Turkey Black Bean
Meal 1 Peppers Lollipops Croquettes Cauliflower Stir Fritters Quesadilla Burger
fry
Pork Vegetable Turkey Sticky BBQ BBQ Pork Mediterranean Crispy Cheesy
Meal 2 Dumplings Spring rolls Meatloaf Honey Strips Sandwich Lamb Burgers Lamb Chops
Pork Salted beef with Almond Stuffed
Thai Chicken Butter-Honey Plum Roast
Meal 3 Skewers Glazed Turkey Medallions with Lamb Caramelized Chicken Thai Beef Salad
Sour Cream Onions

WEEK 24 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Raisin Bread
Sweet Potato Vegan Burrito Beef with Mix Tropical Egg
Meal 1 Chicken Wings Jackets Chocolate Cake Bowl Pudding with Vegetables Rolls
Chocolate
Spicy Lamb Crispy Garlic Lamb Steak BBQ Chicken Vegetable Honey Mustard
Meal 2 Beef chipotle Meatballs with Chicken with with Sweet Pizza Lasagna Pork Chops
Mango Salsa Lemon Dip Potatoes
Pork Shoulder Pistachio Teriyaki Beef Cheese BBQ Pulled Pineapple Walnut-Stuffed
Meal 3 Skewers with Stuffed Turkey Steak with Stuffed Turkey Pork with Turkey Kabobs Lamb
Pineapple Breast Broccoli Meatballs Coleslaw

WEEK 25 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Buffalo
Pork Steaks Sticky Lemon Cheesy Coconut Blueberry
Meal 1 with Broccoli Cauliflower Drumsticks Vegetable Sushi Jalapenos Cookies Cheesecake
Wings
Turkey Pattie Skirt Steak Sweet and Sour Chicken Mexican Turkey
Meal 2 Classic Falafel with Avocado Fajitas Wraps Lamb Ribs Sandwich Lamb Pie Tacos
Salad
Spaghetti
Roasted Lamb Pork Herb Crusted Tandoori
Meal 3 Beef Kabobs Leg Quesadillas Turkey Sausages Pork Ribs Meatballs on Masala Chicken
Stick

136
WEEK 26 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Blooming Rotisserie Chinese beef Thai Lamb Stir
Meal 1 Onion with Turkey Burgers Tofu Satay Chicken Kale chips and Broccoli Fry
Spicy dip

Meal 2 Crispy Coconut

Pork Belly
Mexican
Chicken Wrap
Buttery Pork
Chops
Assorted
Donuts
Lemon Pork
Ribs
Chocolate
Fudge Brownies Pineapple Bites
Roasted
Lemon Herb Beef Stuffed Classic Lamb Cranberry Apricot Glazed Crispy
Meal 3 Lamb Chops Capsicum Shanks Turkey Wings Almond Turkey Legs Mongolian Beef
Chicken

WEEK 27 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Sweet and Sour Chicken Potato Basil Lamb Sticky BBQ
Meal 1 Cauliflower Stir Nuggets Croquettes Vegan Tacos Cutlets Eggplant Pizza Tofu
fry
Salted beef with Mediterranean
BBQ Pork Pulled Turkey Chocolate Turkey
Meal 2 Sandwich Sandwich Soufflé Chicken Pie Meatloaf Caramelized Lamb Burgers
Onions
Lemon Herb Turkish Kebabs Beef and Almond Stuffed Lemon Garlic
Meal 3 Beef Roast with Tahini Crispy Pork Mushroom Balsamic Pork Chicken Turkey
Sauce Meatloaf

WEEK 28 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Black Bean Turkey Pork Sweet Potato Chicken Vegetable Tropical Egg
Meal 1 Burger Quesadilla Dumplings Jackets Lollipops Spring rolls Rolls
Spicy Lamb Pork
Meal 2 Chicken Wings Meatballs with Chocolate Cake Crispy Cheesy Medallions
Lamb Chops with Vegetable
Lasagna
Beef with Mix
Vegetables
Mango Salsa Sour Cream
Pork Shoulder Sticky BBQ Thai Chicken Butter-Honey Plum Roast Pineapple
Meal 3 Skewers with Honey Strips Skewers Glazed Turkey Thai Beef Salad Lamb Turkey Kabobs
Pineapple

WEEK 29 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Teriyaki Beef Raisin Bread Crispy Garlic Cheesy Mexican Turkey Pork Steaks
Meal 1 Steak with Pudding with Chicken with Beef chipotle Zucchini boat Tacos with Broccoli
Broccoli Chocolate Lemon Dip
Pistachio Lamb Steak
Roasted Lamb Walnut-Stuffed Cinnamon Veggie Stuffed Vegetable
Meal 2 Leg Stuffed Turkey Lamb Sugar Churros with Sweet Peppers Fritters
Breast Potatoes
Cheese BBQ Pulled
Tandoori Vegan Burrito Honey Mustard BBQ Chicken
Meal 3 Masala Chicken Bowl Pork Chops Stuffed Turkey Pork with Pizza Beef Kabobs
Meatballs Coleslaw

WEEK 30 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Roasted
Lemon Pork Crispy Sweet and Sour Apricot Glazed Crispy Coconut Beef Stuffed
Meal 1 Ribs Mongolian Beef Lamb Ribs Turkey Legs Almond Pork Belly Capsicum
Chicken
Blooming
Cheesy Blueberry Mexican
Meal 2 Jalapenos Classic Falafel Onion with Pineapple Bites Vegetable Sushi Cheesecake Chicken Wrap
Spicy dip
Spaghetti
Sticky Lemon Pork Lemon Herb Classic Lamb
Meal 3 Turkey Sausages Drumsticks Quesadillas Meatballs on Lamb Chops Turkey Burgers Shanks
Stick

137
WEEK 31 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Turkey Pattie
Chicken Herb Crusted Skirt Steak Roasted Lamb Chicken Cranberry
Meal 1 Sandwich with Avocado Pork Ribs Fajitas Wraps Leg Nuggets Turkey Wings
Salad
Buffalo Coconut Chocolate Assorted Chinese beef
Meal 2 Cauliflower Cookies Tofu Satay Fudge Brownies Kale Chips Donuts and Broccoli
Wings
Beef and Rotisserie Buttery Pork Lemon Garlic Thai Lamb Stir
Meal 3 Mushroom Lamb Pie Chicken Chops Turkey Balsamic Pork Fry
Meatloaf

WEEK 32 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkey Thai Chicken Butter-Honey Chicken Turkey Pork
Meal 1 Chicken Pie Meatloaf Skewers Glazed Turkey Lollipops Quesadilla Dumplings
Pork Salted beef with
Sticky BBQ BBQ Pork Vegetable Sticky BBQ
Meal 2 Honey Strips Medallions with Thai Beef Salad Sandwich Caramelized Spring rolls Tofu
Sour Cream Onions
Sweet and Sour Turkish Kebabs
Potato Basil Lamb Tropical Egg Plum Roast
Meal 3 Croquettes Cutlets Rolls Lamb Eggplant Pizza Cauliflower Stir with Tahini
fry Sauce

WEEK 33 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Spicy Lamb
Beef with Mix Crispy Cheesy Honey Mustard Lemon Herb Mediterranean
Meal 1 Vegetables Lamb Chops Beef chipotle Pork Chops Meatballs with Beef Roast Lamb Burgers
Mango Salsa
Cheese Pork Shoulder
Pineapple BBQ Chicken Stuffed Turkey Almond Stuffed Pulled Turkey
Meal 2 Chicken Wings Turkey Kabobs Pizza Chicken Skewers with Sandwich
Meatballs Pineapple
Chocolate Vegetable Black Bean Sweet Potato
Meal 3 Soufflé Crispy Pork Lasagna Burger Jackets Chocolate Cake Vegan Tacos

WEEK 34 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Roasted Teriyaki Beef Crispy Garlic
Sticky Lemon Mexican Turkey Apricot Glazed
Meal 1 Drumsticks Tacos Almond Steak with Turkey Legs Chicken with Turkey Sausages
Chicken Broccoli Lemon Dip
Lamb Steak Spaghetti
Lemon Pork Walnut-Stuffed Pork Pork Steaks Sweet and Sour
Meal 2 Ribs Lamb Quesadillas with Sweet with Broccoli Lamb Ribs Meatballs on
Potatoes Stick
Vegetable Veggie Stuffed Crispy Cinnamon Cheesy Blueberry
Meal 3 Fritters Peppers Mongolian Beef Sugar Churros Zucchini boat Cheesecake Vegetable Sushi

WEEK 35 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Blooming
Vegan Burrito Mexican Cheesy Coconut Chicken Tandoori
Meal 1 Bowl Chicken Wrap Jalapenos Cookies Sandwich Onion with Masala Chicken
Spicy dip
BBQ Pulled
Crispy Coconut Classic Lamb Buttery Pork Lemon Herb Roasted Lamb
Meal 2 Classic Falafel Pork Belly Shanks Chops Lamb Chops Pork with Leg
Coleslaw
Turkey Pattie Pistachio
Skirt Steak Beef Stuffed
Meal 3 Fajitas Wraps with Avocado Capsicum Stuffed Turkey Beef Kabobs Turkey Burgers Pineapple Bites
Salad Breast

138
WEEK 36 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Sweet and Sour Buffalo
Chocolate Chicken Chicken
Meal 1 Fudge Brownies Tofu Satay Cauliflower Stir Nuggets Eggplant Pizza Cauliflower Lollipops
fry Wings
Salted beef with Thai Lamb Stir
Thai Chicken Turkey BBQ Pork Assorted Pork
Meal 2 Skewers Meatloaf Sandwich Caramelized Fry Donuts Dumplings
Onions
Turkish Kebabs Roasted Lamb Lemon Garlic Chinese beef Butter-Honey
Meal 3 with Tahini Thai Beef Salad Leg Balsamic Pork Turkey and Broccoli Glazed Turkey
Sauce

WEEK 37 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Potato Tropical Egg Vegetable Chocolate Sticky BBQ
Meal 1 Croquettes Rolls Spring rolls Chicken Pie Soufflé Kale chips Tofu

Turkey Plum Roast Pulled Turkey Basil Lamb Cranberry

Meal 2 Lamb Pie Quesadilla Lamb Sandwich Cutlets Crispy Pork Turkey Wings
Beef and Pork
Almond Stuffed Lemon Herb Herb Crusted Sticky BBQ Rotisserie
Meal 3 Chicken Beef Roast Pork Ribs Honey Strips Chicken Mushroom Medallions with
Meatloaf Sour Cream

WEEK 38 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pork Shoulder Teriyaki Beef
Pineapple Beef with Mix Pork Steaks Lemon Pork Crispy
Meal 1 Skewers with Turkey Kabobs Vegetables with Broccoli Steak with Ribs Mongolian Beef
Pineapple Broccoli
Crispy Garlic Roasted
Crispy Cheesy Walnut-Stuffed
Meal 2 Chicken with Almond Vegan Tacos Turkey Sausages Mediterranean
Lamb Chops Lamb Lamb Burgers
Lemon Dip Chicken
Cinnamon Vegetable Mexican Turkey Vegetable Black Bean Cheesy
Meal 3 Sugar Churros Lasagna Tacos Fritters Chicken Wings Burger Zucchini boat

WEEK 39 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Cheese Spicy Lamb
BBQ Chicken Pork Sweet Potato
Meal 1 Pizza Stuffed Turkey Quesadillas Beef chipotle Meatballs with Jackets Chocolate Cake
Meatballs Mango Salsa
Lamb Steak Spaghetti
Blueberry Veggie Stuffed Sticky Lemon Apricot Glazed Honey Mustard
Meal 2 Cheesecake Peppers with Sweet Drumsticks Turkey Legs Pork Chops Meatballs on
Potatoes Stick
BBQ Pulled Pistachio
Tandoori Sweet and Sour
Meal 3 Pork with Beef Kabobs Classic Falafel Vegetable Sushi Masala Chicken Stuffed Turkey Lamb Ribs
Coleslaw Breast

WEEK 40 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkey Pattie
Mexican Crispy Coconut Beef Stuffed Roasted Lamb Vegan Burrito
Meal 1 Chicken Wrap with Avocado Pork Belly Capsicum Leg Bowl Pineapple Bites
Salad
Coconut Cheesy Lemon Herb Chicken Lemon Garlic Chinese beef
Meal 2 Cookies Jalapenos Lamb Chops Sandwich Turkey Balsamic Pork and Broccoli
Salted beef with Buffalo Turkey Chocolate Chicken Classic Lamb BBQ Pork
Meal 3 Caramelized Cauliflower Meatloaf Fudge Brownies Nuggets Shanks Sandwich
Onions Wings

139
WEEK 41 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Beef and
Rotisserie Pork Chicken Skirt Steak Basil Lamb
Meal 1 Chicken Turkey Burgers Dumplings Lollipops Mushroom Fajitas Wraps Cutlets
Meatloaf
Blooming Sweet and Sour
Assorted Sticky BBQ
Meal 2 Onion with Donuts Tofu Satay Cauliflower Stir Eggplant Pizza Tofu Thai Beef Salad
Spicy dip fry
Turkish Kebabs
Herb Crusted Butter-Honey Thai Lamb Stir Buttery Pork Cranberry Thai Chicken
Meal 3 Pork Ribs with Tahini Glazed Turkey Fry Chops Turkey Wings Skewers
Sauce

WEEK 42 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Beef with Mix Roasted Lamb Crispy Potato Mediterranean Sticky BBQ
Meal 1 Vegetables Leg Mongolian Beef Croquettes Lamb Burgers Honey Strips Lamb Pie

Crispy Garlic Roasted

Black Bean Cinnamon Chocolate Vegetable
Meal 2 Chicken with Burger Almond Sugar Churros Chicken Pie Soufflé Lasagna
Lemon Dip Chicken
Pork Pork Shoulder
Turkey Pork Steaks Pineapple
Meal 3 Kale chips Turkey Sausages Medallions with Quesadilla with Broccoli Turkey Kabobs Skewers with
Sour Cream Pineapple

WEEK 43 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Teriyaki Beef
Vegetable Cheesy Vegetable Tropical Egg
Meal 1 Spring rolls Vegan Tacos Zucchini boat Steak with Chocolate Cake Fritters Rolls
Broccoli

Meal 2 Chicken Wings Mexican Turkey

Tacos
Lemon Pork
Ribs
BBQ Chicken
Pizza
Crispy Cheesy
Lamb Chops Beef chipotle Plum Roast
Lamb
Cheese
Walnut-Stuffed Lemon Herb Honey Mustard Almond Stuffed Pulled Turkey
Meal 3 Crispy Pork Lamb Beef Roast Stuffed Turkey Pork Chops Chicken Sandwich
Meatballs

WEEK 44 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Spaghetti Spicy Lamb Turkey Pattie
Sticky Lemon Apricot Glazed Pork Beef Stuffed
Meal 1 Drumsticks Turkey Legs Quesadillas Meatballs on Meatballs with Capsicum with Avocado
Stick Mango Salsa Salad
Blueberry Coconut Sweet Potato Veggie Stuffed Chicken Vegan Burrito
Meal 2 Cheesecake Classic Falafel Cookies Jackets Peppers Sandwich Bowl
Lamb Steak Crispy Coconut Roasted Lamb Mexican Lemon Garlic Chinese beef
Meal 3 with Sweet Pork Belly Leg Chicken Wrap Turkey Balsamic Pork and Broccoli
Potatoes

WEEK 45 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Blooming Sweet and Sour
Chicken Cheesy BBQ Pork
Meal 1 Vegetable Sushi Nuggets Jalapenos Turkey Burgers Onion with Sandwich Cauliflower Stir
Spicy dip fry
Salted beef with
Butter-Honey Buttery Pork Lemon Herb Chocolate Sweet and Sour
Meal 2 Glazed Turkey Pineapple Bites Chops Caramelized Lamb Chops Fudge Brownies Lamb Ribs
Onions
Classic Lamb Tandoori Herb Crusted Turkey Thai Chicken
Meal 3 Thai Beef Salad Shanks Beef Kabobs Masala Chicken Pork Ribs Meatloaf Skewers

140
WEEK 46 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Buffalo
Chicken Cranberry Pork Skirt Steak Thai Lamb Stir Sticky BBQ
Meal 1 Lollipops Turkey Wings Dumplings Fajitas Wraps Fry Cauliflower Tofu
Wings
Crispy Garlic Beef and
Assorted Turkey Roasted Lamb
Meal 2 Tofu Satay Donuts Chicken with Quesadilla Kale chips Mushroom Leg
Lemon Dip Meatloaf
Pork Basil Lamb Chocolate Almond Stuffed Turkey Sausages Beef with Mix
Meal 3 Medallions with Cutlets Soufflé Chicken Crispy Pork Vegetables
Sour Cream

WEEK 47 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Cheese
Potato Black Bean Vegetable Cinnamon Tropical Egg Rotisserie
Meal 1 Croquettes Burger Spring rolls Sugar Churros Rolls Stuffed Turkey Chicken
Meatballs
Pulled Turkey Pork Steaks Crispy Lemon Pork
Meal 2 Chicken Pie Sandwich with Broccoli Mongolian Beef Lamb Pie Eggplant Pizza Ribs
Teriyaki Beef Roasted Pork Shoulder Turkish Kebabs
Crispy Cheesy Sticky BBQ Pineapple
Meal 3 Steak with Lamb Chops Honey Strips Turkey Kabobs Almond Skewers with with Tahini
Broccoli Chicken Pineapple Sauce

WEEK 48 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pistachio BBQ Pulled Lemon Herb Mediterranean Vegetable Vegetable
Meal 1 Chicken Wings Stuffed Turkey Pork with Beef Roast Lamb Burgers Lasagna Fritters
Breast Coleslaw
Spaghetti
Cheesy Plum Roast BBQ Chicken Mexican Turkey Pork Honey Mustard
Meal 2 Zucchini boat Lamb Pizza Tacos Quesadillas Meatballs on Pork Chops
Stick
Spicy Lamb
Veggie Stuffed Coconut Mexican Apricot Glazed
Meal 3 Beef chipotle Chocolate Cake Peppers Cookies Chicken Wrap Turkey Legs Meatballs with
Mango Salsa

WEEK 49 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Blooming Turkey Pattie
Tandoori Lemon Garlic Sticky Lemon Beef Stuffed Chicken
Meal 1 Masala Chicken Turkey Drumsticks Capsicum Sandwich Onion with with Avocado
Spicy dip Salad
Chinese beef BBQ Pork Turkey Sweet and Sour Blueberry Walnut-Stuffed
Meal 2 Balsamic Pork and Broccoli Sandwich Meatloaf Lamb Ribs Cheesecake Lamb
Lamb Steak Raisin Bread
Vegetable Sushi Crispy Coconut
Meal 3 Vegan Tacos with Sweet Classic Falafel Beef Kabobs Pork Belly Pudding with
Potatoes Chocolate

WEEK 50 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Buffalo
Chocolate Butter-Honey Skirt Steak Assorted Thai Chicken Cheesy
Meal 1 Fudge Brownies Glazed Turkey Cauliflower Fajitas Wraps Donuts Skewers Jalapenos
Wings
Salted beef with
Lemon Herb Chicken Classic Lamb
Meal 2 Lamb Chops Pineapple Bites Nuggets Tofu Satay Shanks Caramelized Turkey Burgers
Onions
Herb Crusted Roasted Lamb Pork Cranberry Buttery Pork Chicken
Meal 3 Pork Ribs Thai Beef Salad Leg Dumplings Turkey Wings Chops Lollipops

141
WEEK 51 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Teriyaki Beef Vegan Burrito Thai Lamb Stir Coconut Rotisserie Mexican Turkey Potato
Meal 1 Steak with Bowl Fry Cookies Chicken Tacos Croquettes
Broccoli
Pistachio Roasted
Pork Steaks Basil Lamb Veggie Stuffed Chocolate
Meal 2 with Broccoli Stuffed Turkey Almond Beef chipotle Cutlets Peppers Soufflé
Breast Chicken
Pork Spaghetti BBQ Pulled
Pineapple Black Bean
Meal 3 Chicken Wings Lamb Pie Medallions with Turkey Kabobs Burger Meatballs on Pork with
Sour Cream Stick Coleslaw

WEEK 52 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pork Shoulder
Mediterranean Turkey Lemon Herb
Meal 1 Lamb Burgers Quesadilla Skewers with Beef Roast Chicken Pie Eggplant Pizza Chocolate Cake
Pineapple
Spicy Lamb
Cinnamon Mexican Apricot Glazed Sticky BBQ
Meal 2 Sugar Churros Chicken Wrap Meatballs with Kale chips Turkey Legs Honey Strips Crispy Pork
Mango Salsa
Crispy Garlic Turkish Kebabs
Beef with Mix Cheesy Sticky BBQ Lemon Pork
Meal 3 Vegetables Zucchini boat Tofu Chicken with with Tahini Ribs Turkey Sausages
Lemon Dip Sauce

WEEK 53 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pork Vegetable Pulled Turkey Crispy Plum Roast Tandoori Tropical Egg
Meal 1 Quesadillas Lasagna Sandwich Mongolian Beef Lamb Masala Chicken Rolls
Sweet and Sour Lamb Steak
Meal 2 Almond Stuffed Cauliflower
Chicken Stir with Sweet Vegetable
Spring rolls
Lemon Garlic
Turkey Balsamic Pork Crispy Cheesy
Lamb Chops
fry Potatoes
Cheese Beef and
Beef Stuffed Honey Mustard BBQ Chicken Vegetable Sweet Potato
Meal 3 Capsicum Pork Chops Pizza Stuffed Turkey Fritters Jackets Mushroom
Meatballs Meatloaf

WEEK 54 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Blooming Turkey Pattie Raisin Bread
Skirt Steak Chicken BBQ Pork Sweet and Sour
Meal 1 Fajitas Wraps Nuggets Sandwich Onion with Lamb Ribs with Avocado Pudding with
Spicy dip Salad Chocolate
Teriyaki Beef
Butter-Honey Chocolate Cheesy Buttery Pork Roasted Lamb
Meal 2 Glazed Turkey Fudge Brownies Jalapenos Chicken Wings Steak with Chops Leg
Broccoli
BBQ Pulled
Vegan Burrito Thai Lamb Stir Lemon Garlic Coconut Chinese beef Sticky Lemon
Meal 3 Bowl Fry Turkey Pork with Cookies and Broccoli Drumsticks
Coleslaw

WEEK 55 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Crispy Coconut Salted beef with
Thai Chicken Turkey Blueberry Basil Lamb
Meal 1 Vegetable Sushi Skewers Pork Belly Caramelized Meatloaf Cheesecake Cutlets
Onions
Buffalo Pork
Assorted Cranberry Chicken Lemon Herb
Meal 2 Donuts Turkey Wings Cauliflower Sandwich Lamb Chops Medallions with Beef chipotle
Wings Sour Cream
Herb Crusted Walnut-Stuffed Chocolate Pineapple Rotisserie Veggie Stuffed
Meal 3 Pork Ribs Lamb Soufflé Turkey Kabobs Beef Kabobs Chicken Peppers

142
WEEK 56 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chicken Pork
Meal 1 Lollipops Turkey Burgers Dumplings Thai Beef Salad Lamb Pie Vegan Tacos Classic Falafel

Crispy Garlic Spaghetti

Pork Steaks Mediterranean Mexican Turkey
Meal 2 with Broccoli Tofu Satay Chicken with Lamb Burgers Pineapple Bites Meatballs on Tacos
Lemon Dip Stick
Roasted Pork Shoulder
Black Bean Classic Lamb Potato Turkey Lemon Herb
Meal 3 Burger Shanks Croquettes Quesadilla Almond Beef Roast Skewers with
Chicken Pineapple

WEEK 57 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pistachio Spicy Lamb
Sticky BBQ
Meal 1 Chicken Pie Stuffed Turkey Crispy Pork Honey Strips Meatballs with Eggplant Pizza Chocolate Cake
Breast Mango Salsa
Turkish Kebabs
Cinnamon Mexican Apricot Glazed Lemon Pork Beef with Mix
Meal 2 Sugar Churros Kale chips Chicken Wrap Turkey Legs Ribs Vegetables with Tahini
Sauce
Plum Roast Crispy Vegetable Pork Tropical Egg Pulled Turkey BBQ Chicken
Meal 3 Lamb Mongolian Beef Lasagna Quesadillas Rolls Sandwich Pizza

WEEK 58 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Sweet and Sour
Cheesy Vegetable Sweet Potato Sticky BBQ Vegetable
Meal 1 Zucchini boat Spring rolls Jackets Tofu Cauliflower Stir Fritters Chicken Wings
fry
Cheese Lamb Steak
Tandoori Beef Stuffed Almond Stuffed Turkey Sausages
Meal 2 Masala Chicken Stuffed Turkey Balsamic Pork Capsicum with Sweet Chicken
Meatballs Potatoes
Beef and
Chinese beef Sweet and Sour Crispy Cheesy Lemon Garlic Honey Mustard BBQ Pork
Meal 3 and Broccoli Lamb Ribs Lamb Chops Turkey Pork Chops Mushroom Sandwich
Meatloaf

WEEK 59 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Blooming
Sticky Lemon Skirt Steak Turkey Thai Lamb Stir Vegan Burrito Chicken
Meal 1 Drumsticks Fajitas Wraps Meatloaf Onion with Fry Bowl Nuggets
Spicy dip
BBQ Pulled Coconut Assorted Crispy Coconut Chocolate Walnut-Stuffed
Meal 2 Pork with Cookies Donuts Pork Belly Fudge Brownies Beef Kabobs Lamb
Coleslaw
Buffalo
Cranberry Chicken Roasted Lamb Lemon Garlic Buttery Pork
Meal 3 Turkey Wings Sandwich Leg Thai Beef Salad Turkey Chops Cauliflower
Wings

WEEK 60 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Raisin Bread Turkey Pattie Salted beef with
Pork Cheesy Thai Chicken
Meal 1 Pudding with with Avocado Dumplings Jalapenos Skewers Vegetable Sushi Caramelized
Chocolate Salad Onions
Spaghetti Pork
Chicken Chocolate Veggie Stuffed Blueberry
Meal 2 Lollipops Soufflé Peppers Meatballs on Medallions with Turkey Burgers Cheesecake
Stick Sour Cream
Spicy Lamb Teriyaki Beef
Herb Crusted Classic Lamb Pineapple Lemon Herb
Meal 3 Pork Ribs Shanks Chicken Pie Turkey Kabobs Meatballs with Steak with Lamb Chops
Mango Salsa Broccoli

143
WEEK 61 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Sticky BBQ Pork Steaks Cheesy Basil Lamb
Meal 1 Eggplant Pizza Tofu with Broccoli Zucchini boat Cutlets Vegan Tacos Beef chipotle

Roasted Pistachio
Mexican Turkey
Meal 2 Almond Tacos Lamb Pie Stuffed Turkey Chocolate Cake Crispy Pork Classic Falafel
Chicken Breast
Pork Shoulder Turkish Kebabs Mexican Sticky BBQ Rotisserie Lemon Herb Butter-Honey
Meal 3 Skewers with with Tahini Chicken Wrap Honey Strips Chicken Beef Roast Glazed Turkey
Pineapple Sauce

WEEK 62 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Crispy Garlic Sweet and Sour
Chinese beef Cinnamon Honey Mustard Sweet and Sour Cauliflower
Meal 1 and Broccoli Sugar Churros Chicken with Pork Chops Tofu Satay Lamb Ribs Stir
Lemon Dip fry
BBQ Chicken Turkey Pork Beef with Mix Mediterranean Crispy
Meal 2 Pizza Quesadilla Quesadillas Vegetables Lamb Burgers Kale chips Mongolian Beef

Lemon Pork Plum Roast Vegetable Lemon Garlic Almond Stuffed Apricot Glazed
Meal 3 Ribs Lamb Spring rolls Pineapple Bites Turkey Chicken Turkey Legs

WEEK 63 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Sweet Potato Vegetable Thai Lamb Stir
Meal 1 Jackets Fritters Chicken Wings Turkey Sausages Balsamic Pork Thai Beef Salad Fry
BBQ Pulled Cheese Lamb Steak
Sticky Lemon Beef Stuffed Tropical Egg Vegetable
Meal 2 Pork with Drumsticks Stuffed Turkey with Sweet Capsicum Rolls Lasagna
Coleslaw Meatballs Potatoes
Beef and
Tandoori Pulled Turkey BBQ Pork Crispy Cheesy Potato Black Bean
Meal 3 Masala Chicken Sandwich Sandwich Mushroom Lamb Chops Croquettes Burger
Meatloaf

WEEK 64 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Blooming
Chicken Turkey Buttery Pork Skirt Steak Lemon Herb Chocolate
Meal 1 Nuggets Meatloaf Chops Fajitas Wraps Lamb Chops Onion with Fudge Brownies
Spicy dip
Raisin Bread Turkey Pattie Teriyaki Beef
Cheesy Rotisserie Crispy Coconut Walnut-Stuffed
Meal 2 Jalapenos Pudding with Chicken with Avocado Pork Belly Steak with Lamb
Chocolate Salad Broccoli
Roasted Lamb Thai Chicken Butter-Honey Herb Crusted
Meal 3 Beef chipotle Leg Vegan Tacos Classic Falafel Skewers Glazed Turkey Pork Ribs

WEEK 65 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pork Salted beef with
Coconut Vegan Burrito Basil Lamb Chicken Cranberry
Meal 1 Cookies Bowl Cutlets Sandwich Medallions with Turkey Wings Caramelized
Sour Cream Onions
Roasted Pineapple Pork Steaks Lemon Herb Mediterranean Blueberry
Meal 2 Almond Turkey Kabobs with Broccoli Beef Roast Lamb Burgers Vegetable Sushi Cheesecake
Chicken
Lemon Pork Chicken Mexican Turkey Eggplant Pizza Classic Lamb
Meal 3 Ribs Chocolate Cake Lollipops Tacos Beef Kabobs Shanks

144
WEEK 66 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Spaghetti Buffalo Spicy Lamb
Pork Sticky BBQ
Meal 1 Chicken Pie Turkey Burgers Dumplings Meatballs on Tofu Cauliflower Meatballs with
Stick Wings Mango Salsa
Veggie Stuffed Assorted Cheesy Mexican Pork Chocolate
Meal 2 Peppers Donuts Zucchini boat Chicken Wrap Quesadillas Lamb Pie Soufflé
Pork Shoulder Crispy Garlic Pistachio
Beef with Mix Plum Roast Sticky BBQ Apricot Glazed
Meal 3 Skewers with Vegetables Chicken with Lamb Stuffed Turkey Honey Strips Turkey Legs
Pineapple Lemon Dip Breast

WEEK 67 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkish Kebabs
BBQ Chicken Turkey Crispy Black Bean
Meal 1 Pizza Quesadilla Crispy Pork Mongolian Beef with Tahini Tofu Satay Burger
Sauce
Sweet Potato Pineapple Bites Almond Stuffed Lemon Garlic Honey Mustard Chinese beef Sweet and Sour
Meal 2 Jackets Chicken Turkey Pork Chops and Broccoli Lamb Ribs
BBQ Pulled
Thai Lamb Stir Potato Tropical Egg Sticky Lemon Pulled Turkey
Meal 3 Thai Beef Salad Fry Croquettes Rolls Drumsticks Sandwich Pork with
Coleslaw

WEEK 68 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Beef and
Cinnamon Vegetable Crispy Cheesy
Meal 1 Sugar Churros Spring rolls Lamb Chops Mushroom Balsamic Pork Turkey Sausages Chicken Wings
Meatloaf
Lamb Steak Cheese Sweet and Sour
Beef Stuffed BBQ Pork Chicken
Meal 2 with Sweet Capsicum Sandwich Stuffed Turkey Nuggets Cauliflower Stir Kale chips
Potatoes Meatballs fry
Teriyaki Beef
Butter-Honey Tandoori Vegetable Vegetable Lemon Herb Herb Crusted
Meal 3 Glazed Turkey Masala Chicken Fritters Lasagna Lamb Chops Steak with Pork Ribs
Broccoli

WEEK 69 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Spicy Lamb Blooming
Thai Chicken Turkey Buttery Pork Skirt Steak Chocolate
Meal 1 Skewers Meatloaf Chops Fajitas Wraps Meatballs with Onion with Fudge Brownies
Mango Salsa Spicy dip
Pork
Classic Lamb Vegan Burrito Coconut Chicken Cranberry
Meal 2 Shanks Bowl Cookies Sandwich Turkey Wings Medallions with Beef Kabobs
Sour Cream
Spaghetti Buffalo
Pork Roasted Lamb Blueberry
Meal 3 Turkey Burgers Dumplings Meatballs on Leg Cauliflower Cheesecake Chicken Pie
Stick Wings

WEEK 70 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkey Pattie Raisin Bread
Rotisserie Crispy Coconut Walnut-Stuffed Cheesy
Meal 1 Chicken with Avocado Pork Belly Beef chipotle Lamb Jalapenos Pudding with
Salad Chocolate
Salted beef with Basil Lamb Chicken Pineapple Pork Steaks
Meal 2 Caramelized Cutlets Vegetable Sushi Classic Falafel Lollipops Turkey Kabobs with Broccoli
Onions
Pistachio Pork Shoulder
Veggie Stuffed Mexican Sticky BBQ
Meal 3 Peppers Chocolate Cake Chicken Wrap Stuffed Turkey Skewers with Honey Strips Lamb Pie
Breast Pineapple

145
WEEK 71 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Roasted Mexican Turkey Lemon Pork Lemon Herb Mediterranean Assorted
Meal 1 Almond Tacos Ribs Beef Roast Lamb Burgers Vegan Tacos Donuts
Chicken
Crispy Garlic
Beef with Mix Plum Roast Apricot Glazed Pork
Meal 2 Vegetables Lamb Eggplant Pizza Pineapple Bites Chicken with Turkey Legs Quesadillas
Lemon Dip
Turkish Kebabs
Cheesy Cinnamon Chicken Turkey Crispy
Meal 3 Zucchini boat Sugar Churros Nuggets Quesadilla Crispy Pork Mongolian Beef with Tahini
Sauce

WEEK 72 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lemon Garlic Honey Mustard Chinese beef Sweet and Sour Chocolate
Meal 1 Chicken Wings Turkey Pork Chops and Broccoli Lamb Ribs Tofu Satay Soufflé
Cheese Beef and
Vegetable Black Bean Tandoori Crispy Cheesy
Meal 2 Spring rolls Burger Masala Chicken Stuffed Turkey Balsamic Pork Mushroom Lamb Chops
Meatballs Meatloaf
Lamb Steak Sweet and Sour
Beef Stuffed Vegetable BBQ Chicken Butter-Honey BBQ Pork
Meal 3 Capsicum with Sweet Lasagna Cauliflower Stir Pizza Glazed Turkey Sandwich
Potatoes fry

WEEK 73 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Meal 1 Almond Stuffed Pulled Turkey

Chicken Sandwich
Buttery Pork
Chops Thai Beef Salad Thai Lamb Stir
Fry
Sweet Potato
Jackets
Sticky BBQ
Tofu
BBQ Pulled Teriyaki Beef
Potato Tropical Egg Sticky Lemon Lemon Herb
Meal 2 Croquettes Rolls Drumsticks Turkey Sausages Pork with Steak with Lamb Chops
Coleslaw Broccoli
Skirt Steak Roasted Lamb Vegetable Thai Chicken Turkey Herb Crusted
Meal 3 Fajitas Wraps Leg Kale chips Fritters Skewers Meatloaf Pork Ribs

WEEK 74 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pork Blooming
Chicken Cranberry Classic Lamb Chocolate
Meal 1 Sandwich Turkey Wings Medallions with Beef Kabobs Shanks Onion with Fudge Brownies
Sour Cream Spicy dip
Raisin Bread Salted beef with
Cheesy Rotisserie Pineapple Pork Steaks Basil Lamb
Meal 2 Jalapenos Pudding with Chicken Turkey Kabobs with Broccoli Caramelized Cutlets
Chocolate Onions
Roasted
Beef with Mix Plum Roast Assorted Apricot Glazed Pork
Meal 3 Vegetables Lamb Vegan Tacos Donuts Almond Turkey Legs Quesadillas
Chicken

WEEK 75 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Spaghetti Spicy Lamb
Coconut Pork Vegan Burrito
Meal 1 Cookies Chicken Pie Turkey Burgers Dumplings Meatballs on Meatballs with Bowl
Stick Mango Salsa
Pistachio Pork Shoulder
Chicken Sticky BBQ
Meal 2 Lamb Pie Vegetable Sushi Classic Falafel Lollipops Stuffed Turkey Skewers with Honey Strips
Breast Pineapple
Turkish Kebabs Crispy Garlic
Crispy Chocolate Turkey
Meal 3 Crispy Pork Mongolian Beef with Tahini Tofu Satay Soufflé Chicken with Quesadilla
Sauce Lemon Dip

146
WEEK 76 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Buffalo Beef and Turkey Pattie
Mexican Crispy Coconut Walnut-Stuffed Blueberry
Meal 1 Cauliflower Chicken Wrap Mushroom Pork Belly with Avocado Lamb Cheesecake
Wings Meatloaf Salad
Mediterranean Chocolate Cake Veggie Stuffed Chicken Beef Stuffed Lemon Pork Mexican Turkey
Meal 2 Lamb Burgers Peppers Nuggets Capsicum Ribs Tacos

Honey Mustard Lemon Garlic Sweet and Sour Black Bean Vegetable Tandoori Skirt Steak
Meal 3 Pork Chops Turkey Lamb Ribs Burger Spring rolls Masala Chicken Fajitas Wraps

WEEK 77 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Cheese
Crispy Cheesy BBQ Chicken
Meal 1 Eggplant Pizza Lamb Chops Balsamic Pork Stuffed Turkey Thai Beef Salad Pineapple Bites Pizza
Meatballs
Sweet and Sour BBQ Pulled Teriyaki Beef
Vegetable Lemon Herb Pulled Turkey
Meal 2 Cauliflower Stir Chicken Wings Lasagna Lamb Chops Pork with Sandwich Steak with
fry Coleslaw Broccoli
Turkey Tropical Egg Thai Chicken Potato Roasted Lamb Buttery Pork
Meal 3 Meatloaf Beef Kabobs Rolls Skewers Croquettes Leg Chops

WEEK 78 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lamb Steak Almond Stuffed BBQ Pork Cheesy Butter-Honey Cinnamon
Meal 1 with Sweet Chicken Beef chipotle Sandwich Zucchini boat Glazed Turkey Sugar Churros
Potatoes
Sticky BBQ Thai Lamb Stir Sticky Lemon Lemon Herb Herb Crusted Sweet Potato
Meal 2 Turkey Sausages Tofu Fry Drumsticks Beef Roast Pork Ribs Jackets
Pork Cranberry Vegetable Classic Lamb Chicken Chinese beef
Meal 3 Medallions with Kale chips Turkey Wings Fritters Shanks Sandwich and Broccoli
Sour Cream

WEEK 79 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Salted beef with Blooming
Pork Steaks Pineapple Basil Lamb Rotisserie Chocolate
Meal 1 with Broccoli Turkey Kabobs Cutlets Chicken Caramelized Fudge Brownies Onion with
Onions Spicy dip
Spicy Lamb Spaghetti
Pork
Meal 2 Classic Falafel Vegetable Sushi Dumplings Turkey Burgers Meatballs with Chicken Pie Meatballs on
Mango Salsa Stick
Turkey Pattie
Mexican Beef Stuffed Assorted Vegan Tacos Crispy Coconut with Avocado Walnut-Stuffed
Meal 3 Chicken Wrap Capsicum Donuts Pork Belly Lamb
Salad

WEEK 80 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Roasted Raisin Bread
Cheesy Beef with Mix Pork Plum Roast Apricot Glazed
Meal 1 Jalapenos Vegetables Almond Quesadillas Pudding with Lamb Turkey Legs
Chicken Chocolate
Pistachio Pork Shoulder
Vegan Burrito Sticky BBQ Chicken Coconut
Meal 2 Lamb Pie Stuffed Turkey Bowl Honey Strips Lollipops Skewers with Cookies
Breast Pineapple
Buffalo
Honey Mustard Blueberry Sweet and Sour Lemon Garlic Chinese beef Chicken
Meal 3 Pork Chops Cheesecake Lamb Ribs Turkey Cauliflower and Broccoli Nuggets
Wings

147
WEEK 81 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Turkish Kebabs Crispy Garlic Turkey Crispy Chocolate
Meal 1 with Tahini Chicken with Crispy Pork Quesadilla Tofu Satay Mongolian Beef Soufflé
Sauce Lemon Dip
Beef and Cheese
Crispy Cheesy Tandoori
Meal 2 Eggplant Pizza Mushroom Pineapple Bites Lamb Chops Masala Chicken Balsamic Pork Stuffed Turkey
Meatloaf Meatballs
BBQ Pulled
BBQ Chicken Pulled Turkey Cheesy Cinnamon Lemon Herb
Meal 3 Pizza Pork with Sandwich Zucchini boat Beef chipotle Sugar Churros Lamb Chops
Coleslaw

WEEK 82 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Meal 1 Chicken Wings Mexican Turkey

Tacos
Lemon Pork
Ribs
Lemon Herb
Beef Roast
Mediterranean
Lamb Burgers
Veggie Stuffed
Peppers Chocolate Cake

Sweet and Sour Teriyaki Beef

Thai Lamb Stir Vegetable Cauliflower Stir Almond Stuffed Turkey Sausages Herb Crusted
Meal 2 Fry Lasagna Chicken Pork Ribs Steak with
fry Broccoli
Pork
Cranberry Classic Lamb Sweet Potato Sticky BBQ Chicken
Meal 3 Turkey Wings Medallions with Beef Kabobs Shanks Jackets Tofu Sandwich
Sour Cream

WEEK 83 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Skirt Steak Thai Chicken Vegetable Buttery Pork Black Bean Roasted Lamb Turkey
Meal 1 Fajitas Wraps Skewers Spring rolls Chops Burger Leg Meatloaf
Lamb Steak
Tropical Egg Butter-Honey Sticky Lemon Potato BBQ Pork
Meal 2 Rolls with Sweet Glazed Turkey Thai Beef Salad Drumsticks Croquettes Sandwich
Potatoes
Salted beef with
Pork Steaks Vegetable Basil Lamb Pineapple Rotisserie
Meal 3 Kale chips with Broccoli Fritters Cutlets Turkey Kabobs Caramelized Chicken
Onions

WEEK 84 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Spaghetti Spicy Lamb
Pork
Meal 1 Chicken Pie Turkey Burgers Dumplings Meatballs on Meatballs with Vegetable Sushi Classic Falafel
Stick Mango Salsa
Raisin Bread Roasted
Cheesy Apricot Glazed Pork Beef with Mix Plum Roast
Meal 2 Jalapenos Pudding with Almond Turkey Legs Quesadillas Vegetables Lamb
Chocolate Chicken
Turkish Kebabs Crispy Garlic
Chocolate Turkey Crispy
Meal 3 with Tahini Tofu Satay Soufflé Chicken with Quesadilla Crispy Pork Mongolian Beef
Sauce Lemon Dip

WEEK 85 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pistachio Pork Shoulder Blooming
Chicken Beef Stuffed Chocolate
Meal 1 Lollipops Stuffed Turkey Skewers with Capsicum Lamb Pie Onion with Fudge Brownies
Breast Pineapple Spicy dip
Cheese
Crispy Cheesy Vegan Burrito Coconut Tandoori Sticky BBQ
Meal 2 Lamb Chops Bowl Cookies Masala Chicken Stuffed Turkey Balsamic Pork Honey Strips
Meatballs
Beef and
Mexican Turkey Lemon Pork Mediterranean Cheesy Cinnamon
Meal 3 Tacos Ribs Mushroom Lamb Burgers Zucchini boat Sugar Churros Chicken Wings
Meatloaf

148
WEEK 86 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Meal 1 Walnut-Stuffed
Lamb Vegan Tacos Crispy Coconut
Pork Belly
Chicken
Nuggets
Lemon Garlic
Turkey
Assorted
Donuts
Chinese beef
and Broccoli
Pork
Pulled Turkey Sweet and Sour BBQ Chicken
Meal 2 Sandwich Pineapple Bites Beef chipotle Lamb RibsEggplant Pizza Medallions with Pizza
Sour Cream
Salted beef with
Pork Steaks Rotisserie Pineapple Basil Lamb Veggie Stuffed
Meal 3 with Broccoli Chicken Turkey Kabobs Chocolate Cake Caramelized Cutlets Peppers
Onions

WEEK 87 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Buffalo
Meal 1 Honey Mustard
Pork Chops
Blueberry
Cheesecake
Mexican
Turkey Sausages Chicken Wrap
Lemon Herb
Beef Roast Cauliflower Lemon Herb
Lamb Chops
Wings
BBQ Pulled
Vegetable Roasted Lamb Tropical Egg Cranberry Almond Stuffed Skirt Steak
Meal 2 Spring rolls Leg Pork with Rolls Turkey Wings Chicken Fajitas Wraps
Coleslaw
Lamb Steak
Sticky Lemon Potato Herb Crusted Vegetable Butter-Honey
Meal 3 Drumsticks Thai Beef Salad Croquettes with Sweet Pork Ribs Fritters Glazed Turkey
Potatoes

WEEK 88 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Sweet and Sour Turkey Pattie Teriyaki Beef
Vegetable Buttery Pork Chicken Thai Lamb Stir
Meal 1 Lasagna Cauliflower Stir with Avocado Chops Sandwich Steak with Fry
fry Salad Broccoli
Classic Lamb Sweet Potato Sticky BBQ Turkey BBQ Pork Thai Chicken
Meal 2 Beef Kabobs Shanks Jackets Tofu Meatloaf Sandwich Skewers
Spaghetti
Pork Plum Roast Black Bean
Meal 3 Dumplings Chicken Pie Meatballs on Lamb Kale chips Burger Turkey Burgers
Stick

WEEK 89 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Roasted Spicy Lamb
Apricot Glazed Pork Beef with Mix
Meal 1 Almond Turkey Legs Quesadillas Vegetables Meatballs with Vegetable Sushi Classic Falafel
Chicken Mango Salsa
Blooming Pistachio Pork Shoulder
Chocolate Chicken Beef Stuffed
Meal 2 Onion with Fudge Brownies Lollipops Stuffed Turkey Skewers with Capsicum Lamb Pie
Spicy dip Breast Pineapple
Chinese beef Walnut-Stuffed Assorted Chicken Lemon Garlic Crispy Coconut
Meal 3 and Broccoli Lamb Vegan Tacos Donuts Nuggets Turkey Pork Belly

WEEK 90 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkish Kebabs Raisin Bread Crispy Garlic
Turkey Crispy Cheesy
Meal 1 Quesadilla Crispy Pork Mongolian Beef with Tahini Jalapenos Pudding with Chicken with
Sauce Chocolate Lemon Dip
Cheese
Coconut Tandoori Sticky BBQ Crispy Cheesy Vegan Burrito
Meal 2 Cookies Masala Chicken Stuffed Turkey Balsamic Pork Honey Strips Lamb Chops Bowl
Meatballs
Pork
Sweet and Sour BBQ Chicken Pulled Turkey
Meal 3 Lamb Ribs Eggplant Pizza Pineapple Bites Pizza Sandwich Medallions with Beef chipotle
Sour Cream

149
WEEK 91 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Beef and
Lemon Pork Mediterranean Chocolate Chicken Wings Mexican Turkey
Meal 1 Ribs Mushroom Lamb Burgers Tofu Satay Soufflé Tacos
Meatloaf
Salted beef with
Rotisserie Pineapple Pork Steaks Basil Lamb Sweet Potato Sticky BBQ
Meal 2 Chicken Turkey Kabobs with Broccoli Caramelized Cutlets Jackets Tofu
Onions
Turkey Pattie Spaghetti
Black Bean Pork Plum Roast
Meal 3 Kale chips Burger Chicken Pie with Avocado Dumplings Meatballs on Lamb
Salad Stick

WEEK 92 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lemon Herb Lemon Herb Cheesy Cinnamon Mexican Butter-Honey Honey Mustard
Meal 1 Beef Roast Lamb Chops Zucchini boat Sugar Churros Chicken Wrap Glazed Turkey Pork Chops
Teriyaki Beef
Turkey Buttery Pork Thai Lamb Stir Vegetable Tropical Egg Chicken
Meal 2 Meatloaf Chops Steak with Fry Spring rolls Rolls Sandwich
Broccoli
Vegetable Thai Chicken BBQ Pork Classic Lamb Potato
Meal 3 Fritters Skewers Turkey Burgers Sandwich Beef Kabobs Shanks Croquettes

WEEK 93 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

BBQ Pulled
Roasted Lamb Veggie Stuffed Chocolate Cake Almond Stuffed Turkey Sausages Skirt Steak
Meal 1 Leg Peppers Chicken Pork with Fajitas Wraps
Coleslaw
Lamb Steak Buffalo
Herb Crusted Blueberry Sticky Lemon Cranberry
Meal 2 Pork Ribs Thai Beef Salad with Sweet Cauliflower Cheesecake Drumsticks Turkey Wings
Potatoes Wings
Roasted Spicy Lamb Sweet and Sour
Apricot Glazed Pork Beef with Mix Vegetable
Meal 3 Almond Turkey Legs Quesadillas Vegetables Meatballs with Lasagna Cauliflower Stir
Chicken Mango Salsa fry

WEEK 94 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pistachio Pork Shoulder
Chicken Beef Stuffed
Meal 1 Vegetable Sushi Classic Falafel Lollipops Stuffed Turkey Skewers with Capsicum Lamb Pie
Breast Pineapple
Turkish Kebabs Raisin Bread Crispy Garlic
Crispy Cheesy Turkey
Meal 2 Crispy Pork Mongolian Beef with Tahini Jalapenos Pudding with Chicken with Quesadilla
Sauce Chocolate Lemon Dip
Beef and
Chocolate Chicken Wings Mexican Turkey Lemon Pork Mediterranean
Meal 3 Soufflé Tacos Ribs Mushroom Lamb Burgers Tofu Satay
Meatloaf

WEEK 95 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Blooming
Chocolate Chicken Lemon Garlic Crispy Coconut Chinese beef Walnut-Stuffed
Meal 1 Fudge Brownies Nuggets Turkey Pork Belly and Broccoli Lamb Onion with
Spicy dip
Cheese
Crispy Cheesy Vegan Burrito Coconut Tandoori Sticky BBQ
Meal 2 Lamb Chops Bowl Cookies Masala Chicken Stuffed Turkey Balsamic Pork Honey Strips
Meatballs
Salted beef with
Pork Steaks Basil Lamb Sweet Potato Sticky BBQ Rotisserie Pineapple
Meal 3 with Broccoli Caramelized Cutlets Jackets Tofu Chicken Turkey Kabobs
Onions

150
WEEK 96 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Pork
BBQ Chicken Pulled Turkey Sweet and Sour Assorted
Meal 1 Pizza Sandwich Medallions with Beef chipotle Lamb Ribs Vegan Tacos Donuts
Sour Cream
Turkey Pattie Spaghetti
Cheesy Cinnamon Pork Plum Roast
Meal 2 Zucchini boat Sugar Churros Chicken Pie with Avocado Dumplings Meatballs on Lamb
Salad Stick
Spicy Lamb Roasted
Beef with Mix Veggie Stuffed Apricot Glazed Pork
Meal 3 Vegetables Meatballs with Peppers Chocolate Cake Almond Turkey Legs Quesadillas
Mango Salsa Chicken

WEEK 97 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Butter-Honey Honey Mustard Lemon Herb Lemon Herb Mexican
Meal 1 Glazed Turkey Pork Chops Beef Roast Lamb Chops Eggplant Pizza Pineapple Bites Chicken Wrap
BBQ Pulled
Black Bean Almond Stuffed Turkey Sausages Skirt Steak Roasted Lamb
Meal 2 Burger Chicken Pork with Fajitas Wraps Leg Kale chips
Coleslaw
Lamb Steak Sweet and Sour
Vegetable Sticky Lemon Cranberry Herb Crusted
Meal 3 with Sweet Lasagna Cauliflower Stir Drumsticks Turkey Wings Pork Ribs Thai Beef Salad
Potatoes fry

WEEK 98 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Teriyaki Beef
Buttery Pork Thai Lamb Stir Vegetable Tropical Egg Chicken Turkey
Meal 1 Chops Steak with Fry Spring rolls Rolls Sandwich Meatloaf
Broccoli
Thai Chicken BBQ Pork Classic Lamb Potato Vegetable
Meal 2 Skewers Turkey Burgers Sandwich Beef Kabobs Shanks Croquettes Fritters
Buffalo Crispy Garlic Pistachio Pork Shoulder
Blueberry Beef Stuffed
Meal 3 Cauliflower Cheesecake Chicken with Stuffed Turkey Skewers with Capsicum Lamb Pie
Wings Lemon Dip Breast Pineapple

WEEK 99 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkish Kebabs
Crispy Chicken Turkey
Meal 1 Mongolian Beef with Tahini Vegetable Sushi Classic Falafel Lollipops Quesadilla Crispy Pork
Sauce
Cheese Blooming
Sticky BBQ Crispy Cheesy Chocolate Tandoori
Meal 2 Stuffed Turkey Balsamic Pork Honey Strips Lamb Chops Onion with Fudge Brownies Masala Chicken
Meatballs Spicy dip
Pork
Assorted BBQ Chicken Pulled Turkey Sweet and Sour
Meal 3 Donuts Pizza Sandwich Medallions with Beef chipotle Lamb Ribs Vegan Tacos
Sour Cream

WEEK 100 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Raisin Bread Beef and
Mediterranean Cheesy Chicken Wings Mexican Turkey Lemon Pork
Meal 1 Lamb Burgers Jalapenos Pudding with Tacos Ribs Mushroom
Chocolate Meatloaf

Meal 2 Crispy Coconut

Pork Belly
Chinese beef
and Broccoli
Walnut-Stuffed
Lamb
Vegan Burrito
Bowl
Coconut
Cookies
Chicken
Nuggets
Lemon Garlic
Turkey
Turkey Pattie Spaghetti
Pork Plum Roast Cheesy Cinnamon
Meal 3 Chicken Pie with Avocado Dumplings Meatballs on Lamb Zucchini boat Sugar Churros
Salad Stick

151
WEEK 101 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Salted beef with
Chocolate Rotisserie Pineapple Pork Steaks Basil Lamb
Meal 1 Tofu Satay Soufflé Chicken Turkey Kabobs with Broccoli Caramelized Cutlets
Onions
Spicy Lamb Roasted
Beef with Mix Sweet Potato Sticky BBQ Apricot Glazed Pork
Meal 2 Vegetables Meatballs with Jackets Tofu Almond Turkey Legs Quesadillas
Mango Salsa Chicken
Pistachio Pork Shoulder Crispy Garlic
Beef Stuffed Vegetable Tropical Egg
Meal 3 Stuffed Turkey Skewers with Capsicum Lamb Pie Spring rolls Rolls Chicken with
Breast Pineapple Lemon Dip

WEEK 102 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Mexican Butter-Honey Honey Mustard Lemon Herb Lemon Herb Veggie Stuffed
Meal 1 Chocolate Cake Chicken Wrap Glazed Turkey Pork Chops Beef Roast Lamb Chops Peppers
Teriyaki Beef
Thai Lamb Stir Chicken Turkey Buttery Pork
Meal 2 Fry Eggplant Pizza Pineapple Bites Sandwich Meatloaf Chops Steak with
Broccoli
BBQ Pork Classic Lamb Potato Vegetable Thai Chicken
Meal 3 Sandwich Beef Kabobs Shanks Croquettes Fritters Skewers Turkey Burgers

WEEK 103 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

BBQ Pulled
Skirt Steak Black Bean Roasted Lamb Almond Stuffed
Meal 1 Fajitas Wraps Kale chips Turkey Sausages Burger Leg Chicken Pork with
Coleslaw
Sweet and Sour Lamb Steak
Sticky Lemon Herb Crusted Vegetable Cranberry
Meal 2 Drumsticks Pork Ribs Thai Beef Salad Lasagna Turkey Wings Cauliflower Stir with Sweet
fry Potatoes
Turkish Kebabs Buffalo
Blueberry Chicken Crispy Turkey
Meal 3 Cheesecake with Tahini Lollipops Crispy Pork Mongolian Beef Cauliflower Quesadilla
Sauce Wings

WEEK 104 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Cheese
Tandoori Sticky BBQ Crispy Cheesy
Meal 1 Masala Chicken Stuffed Turkey Balsamic Pork Honey Strips Lamb Chops Vegetable Sushi Classic Falafel
Meatballs
Raisin Bread Beef and
Cheesy Chicken Wings Mexican Turkey Lemon Pork Mediterranean
Meal 2 Jalapenos Pudding with Tacos Ribs Mushroom Lamb Burgers
Chocolate Meatloaf
Salted beef with Basil Lamb Chocolate Rotisserie Pineapple Pork Steaks
Meal 3 Caramelized Cutlets Tofu Satay Soufflé Chicken Turkey Kabobs with Broccoli
Onions

WEEK 105 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pork Blooming
BBQ Chicken Pulled Turkey Sweet and Sour Chocolate
Meal 1 Beef chipotle Pizza Medallions with Sandwich Lamb Ribs Fudge Brownies Onion with
Sour Cream Spicy dip
Spicy Lamb Roasted
Coconut Vegan Burrito Beef with Mix Pork Apricot Glazed
Meal 2 Meatballs with Cookies Bowl Vegetables Almond Quesadillas Turkey Legs
Mango Salsa Chicken
Mexican Honey Mustard Butter-Honey Lemon Herb Lemon Herb
Meal 3 Chicken Wrap Pork Chops Glazed Turkey Lamb Chops Pineapple Bites Eggplant Pizza Beef Roast

152
WEEK 106 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Lemon Garlic Blueberry Chinese beef Chicken Crispy Coconut Walnut-Stuffed
Meal 1 Vegan Tacos Turkey Cheesecake and Broccoli Nuggets Pork Belly Lamb
Crispy Garlic Pistachio
Buttery Pork Assorted Beef Stuffed
Meal 2 Chicken with Chops Lamb Pie Kale chips Stuffed Turkey Donuts Capsicum
Lemon Dip Breast
Turkish Kebabs Buffalo
Turkey Black Bean Crispy Chicken
Meal 3 Quesadilla Burger Mongolian Beef Lollipops Crispy Pork with Tahini Cauliflower
Sauce Wings

WEEK 107 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Spaghetti Pork Shoulder
Cinnamon Turkey Cheesy Plum Roast
Meal 1 Sugar Churros Meatloaf Meatballs on Skewers with Chicken Pie Zucchini boat Lamb
Stick Pineapple
BBQ Pulled
Sweet Potato Roasted Lamb Sticky BBQ Skirt Steak Almond Stuffed
Meal 2 Jackets Leg Tofu Turkey Sausages Fajitas Wraps Pork with Chicken
Coleslaw
Lamb Steak Sweet and Sour
Herb Crusted Sticky Lemon Vegetable Cranberry
Meal 3 Pork Ribs Drumsticks Lasagna with Sweet Cauliflower Stir Turkey Wings Thai Beef Salad
Potatoes fry

WEEK 108 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkey Pattie Teriyaki Beef
Chicken Pork Thai Lamb Stir Vegetable Tropical Egg
Meal 1 Sandwich with Avocado Dumplings Steak with Fry Spring rolls Rolls
Salad Broccoli
Veggie Stuffed Thai Chicken BBQ Pork Classic Lamb
Meal 2 Peppers Chocolate Cake Skewers Turkey Burgers Sandwich Beef Kabobs Shanks
Cheese
Sticky BBQ Mediterranean Potato Vegetable
Meal 3 Honey Strips Lamb Burgers Croquettes Fritters Chicken Wings Stuffed Turkey Balsamic Pork
Meatballs

WEEK 109 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Salted beef with Mexican Turkey Pork Steaks Tandoori Basil Lamb
Meal 1 Caramelized Tacos with Broccoli Classic Falafel Masala Chicken Vegetable Sushi Cutlets
Onions
Blooming Pork
Sweet and Sour Apricot Glazed Medallions Chocolate BBQ Chicken
Meal 2 Onion with Lamb Ribs Beef chipotle Turkey Legs with Fudge Brownies Pizza
Spicy dip Sour Cream
Crispy Garlic Buffalo
Blueberry Walnut-Stuffed Chinese beef Lemon Garlic Crispy Coconut
Meal 3 Cheesecake Chicken with Cauliflower Lamb and Broccoli Turkey Pork Belly
Lemon Dip Wings

WEEK 110 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Raisin Bread Beef and
Pineapple Rotisserie Lemon Pork Crispy Cheesy Cheesy
Meal 1 Turkey Kabobs Chicken Ribs Pudding with Lamb Chops Jalapenos Mushroom
Chocolate Meatloaf
Spicy Lamb
Beef with Mix Pulled Turkey Mexican Pork
Meal 2 Eggplant Pizza Vegetables Sandwich Chicken Wrap Quesadillas Pineapple Bites Meatballs with
Mango Salsa
Turkish Kebabs Pistachio
Assorted Beef Stuffed Chicken Buttery Pork
Meal 3 Donuts with Tahini Vegan Tacos Capsicum Stuffed Turkey Nuggets Chops
Sauce Breast

153
WEEK 111 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Roasted Butter-Honey Honey Mustard Lemon Herb Lemon Herb Vegan Burrito Coconut
Meal 1 Almond Glazed Turkey Pork Chops Beef Roast Lamb Chops Bowl Cookies
Chicken
Pork Shoulder Spaghetti
Black Bean Chicken Turkey
Meal 2 Kale chips Burger Lollipops Quesadilla Skewers with Meatballs on Lamb Pie
Pineapple Stick
Cheese
Sticky BBQ Mediterranean Potato Vegetable
Meal 3 Honey Strips Lamb Burgers Croquettes Fritters Chicken Wings Stuffed Turkey Balsamic Pork
Meatballs

WEEK 112 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkey Crispy Plum Roast Cheesy Cinnamon
Meal 1 Meatloaf Chicken Pie Crispy Pork Mongolian Beef Lamb Zucchini boat Sugar Churros
Teriyaki Beef Turkey Pattie
Thai Lamb Stir Vegetable Tropical Egg Chicken Pork
Meal 2 Steak with Fry Spring rolls Rolls with Avocado Sandwich Dumplings
Broccoli Salad
Thai Chicken BBQ Pork Classic Lamb Veggie Stuffed
Meal 3 Skewers Sandwich Beef Kabobs Shanks Peppers Chocolate Cake Turkey Burgers

WEEK 113 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

BBQ Pulled
Turkey Sausages Almond Stuffed Skirt Steak Roasted Lamb Chocolate
Meal 1 Pork with Chicken Fajitas Wraps Leg Tofu Satay Soufflé
Coleslaw
Lamb Steak
Sweet Potato Sticky BBQ Herb Crusted Cranberry Sticky Lemon
Meal 2 Jackets Tofu Pork Ribs Turkey Wings Drumsticks Thai Beef Salad with Sweet
Potatoes
Sweet and Sour
Chinese beef Basil Lamb Vegetable Pork Steaks Mexican Turkey Tandoori
Meal 3 and Broccoli Cutlets Lasagna Cauliflower Stir with Broccoli Tacos Masala Chicken
fry

WEEK 114 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Teriyaki Beef Blooming
Butter-Honey Buttery Pork Classic Lamb Chocolate
Meal 1 Chicken Wings Glazed Turkey Chops Steak with Shanks Onion with Fudge Brownies
Broccoli Spicy dip
Crispy Garlic BBQ Pulled
Cheesy Coconut Pineapple Lemon Herb
Meal 2 Jalapenos Cookies Chicken with Turkey Kabobs Pork with Beef chipotle Lamb Chops
Lemon Dip Coleslaw
Lemon Herb Thai Lamb Stir Assorted Rotisserie Lemon Garlic
Meal 3 Beef Roast Fry Eggplant Pizza Donuts Chicken Turkey Balsamic Pork

WEEK 115 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pistachio Pork
Beef Stuffed Vegan Burrito Mexican
Meal 1 Capsicum Lamb Pie Bowl Pineapple Bites Chicken WrapStuffed Turkey Medallions with
Breast Sour Cream
Pork Shoulder Spaghetti Raisin Bread
Pulled Turkey Mediterranean Potato BBQ Chicken
Meal 2 Sandwich Skewers with Meatballs on Lamb Burgers Croquettes Pudding with Pizza
Pineapple Stick Chocolate
Salted beef with Sweet and Sour Buffalo
Blueberry Chicken Apricot Glazed Pork
Meal 3 Cheesecake Lollipops Turkey Legs Quesadillas Caramelized Lamb Ribs Cauliflower
Onions Wings

154
WEEK 116 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Spicy Lamb
Meal 1 Crispy Coconut
Pork Belly
Sticky BBQ
Honey Strips Kale chips Classic Falafel Chicken
Nuggets
Turkey
Quesadilla Meatballs with
Mango Salsa
Roasted
Turkey Walnut-Stuffed Lemon Pork Beef with Mix Black Bean
Meal 2 Meatloaf Lamb Ribs Vegetables Vegetable Sushi Burger Almond
Chicken
Cheese Turkish Kebabs Honey Mustard
Vegetable Chicken
Meal 3 Fritters Sandwich Stuffed Turkey with Tahini Pork Chops Thai Beef Salad Vegan Tacos
Meatballs Sauce

WEEK 117 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lamb Steak
Meal 1 Mexican Turkey
Tacos with Sweet Chocolate Cake Skirt Steak
Fajitas Wraps
Herb Crusted
Pork Ribs
Sticky Lemon
Drumsticks
Veggie Stuffed
Peppers
Potatoes
Plum Roast Cinnamon Crispy
Meal 2 Chicken Pie Tofu Satay Turkey Burgers Lamb Sugar Churros Mongolian Beef Crispy Pork

Beef and BBQ Pork Almond Stuffed Sweet Potato Turkey Sausages Crispy Cheesy Tropical Egg
Meal 3 Mushroom Sandwich Chicken Jackets Lamb Chops Rolls
Meatloaf

WEEK 118 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkey Pattie
Chocolate Chinese beef Pork Steaks Tandoori Basil Lamb Vegetable
Meal 1 Soufflé and Broccoli with Broccoli Masala Chicken Cutlets Lasagna with Avocado
Salad
Sweet and Sour
Vegetable Cranberry Pork Thai Chicken Classic Lamb
Meal 2 Spring rolls Turkey Wings Cauliflower Stir Beef Kabobs Dumplings Skewers Shanks
fry
Roasted Lamb Cheesy Lemon Garlic Sticky BBQ
Meal 3 Chicken Wings Leg Zucchini boat Turkey Tofu Beef chipotle Balsamic Pork

WEEK 119 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Blooming Crispy Garlic Teriyaki Beef
Lemon Herb Butter-Honey Chocolate Buttery Pork
Meal 1 Lamb Chops Onion with Glazed Turkey Fudge Brownies Chicken with Chops Steak with
Spicy dip Lemon Dip Broccoli
Pork Pistachio
Beef Stuffed Mediterranean Vegan Burrito Mexican
Meal 2 Medallions with Capsicum Lamb Burgers Bowl Stuffed Turkey Pineapple Bites Chicken Wrap
Sour Cream Breast
Spicy Lamb
Chicken Crispy Coconut Sticky BBQ Turkey
Meal 3 Classic Falafel Nuggets Pork Belly Honey Strips Meatballs with Kale chips Quesadilla
Mango Salsa

WEEK 120 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

BBQ Pulled
Thai Lamb Stir Lemon Herb Pineapple Rotisserie Assorted
Meal 1 Fry Eggplant Pizza Pork with Beef Roast Turkey Kabobs Chicken Donuts
Coleslaw
Buffalo Pork Shoulder Spaghetti
BBQ Chicken Blueberry Pulled Turkey
Meal 2 Pizza Cheesecake Lamb Pie Cauliflower Skewers with Meatballs on Sandwich
Wings Pineapple Stick
Roasted
Beef with Mix Turkey Vegetable Walnut-Stuffed Lemon Pork
Meal 3 Vegetables Meatloaf Almond Fritters Lamb Vegan Tacos Ribs
Chicken

155
WEEK 121 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Salted beef with Sweet and Sour
Chicken Apricot Glazed Pork Cheesy Coconut
Meal 1 Lollipops Turkey Legs Quesadillas Caramelized Lamb Ribs Jalapenos Cookies
Onions
Cheese Mustard Thai Beef Salad Turkish Kebabs
Veggie Stuffed Chicken
Meal 2 Chocolate Cake Stuffed Turkey Honey with Tahini
Peppers Sandwich Pork Chops
Meatballs Sauce
Basil Lamb Cinnamon Lemon Garlic Pork Steaks
Meal 3 Beef chipotle Cutlets Tofu Satay Sugar Churros Chicken Wings Turkey with Broccoli

WEEK 122 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lamb Steak Raisin Bread
Herb Crusted Skirt Steak Potato Sticky Lemon Mexican Turkey
Meal 1 Pork Ribs Fajitas Wraps Croquettes Drumsticks Tacos with Sweet Pudding with
Potatoes Chocolate
Turkey Pattie
Classic Lamb Chocolate Pork Chinese beef Vegetable Tandoori
Meal 2 Shanks Soufflé Dumplings and Broccoli Lasagna Masala Chicken with Avocado
Salad
Sweet and Sour
Thai Chicken Cranberry Roasted Lamb Vegetable
Meal 3 Skewers Turkey Wings Leg Cauliflower Stir Balsamic Pork Beef Kabobs Spring rolls
fry

WEEK 123 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Crispy Plum Roast Black Bean
Meal 1 Chicken Pie Turkey Burgers Crispy Pork Mongolian Beef Lamb Vegetable Sushi Burger
Beef and
Meal 2 Almond Stuffed Turkey Sausages
Chicken
BBQ Pork
Sandwich Mushroom Crispy Cheesy
Lamb Chops
Sweet Potato
Jackets
Tropical Egg
Rolls
Meatloaf
Crispy Garlic Teriyaki Beef
Butter-Honey Buttery Pork Lemon Herb Cheesy Sticky BBQ
Meal 3 Chicken with Glazed Turkey Chops Steak with Lamb Chops Zucchini boat Tofu
Lemon Dip Broccoli

WEEK 124 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pork Blooming
Chocolate Mediterranean Mexican Beef Stuffed Turkey
Meal 1 Medallions with Fudge Brownies Lamb Burgers Chicken Wrap Capsicum Onion with Quesadilla
Sour Cream Spicy dip
Buffalo Pork Shoulder
Lemon Herb Pineapple Blueberry Thai Lamb Stir Rotisserie
Meal 2 Beef Roast Cauliflower Turkey Kabobs Skewers with Cheesecake Fry Chicken
Wings Pineapple
Salted beef with
Cinnamon Sweet and Sour Chicken Apricot Glazed Honey Mustard
Meal 3 Sugar Churros Lamb Ribs Lollipops Caramelized Tofu Satay Turkey Legs Pork Chops
Onions

WEEK 125 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pistachio Spicy Lamb
Sticky BBQ Crispy Coconut Chicken Vegan Burrito
Meal 1 Stuffed Turkey Honey Strips Pork Belly Nuggets Meatballs with Bowl Pineapple Bites
Breast Mango Salsa
Spaghetti Roasted
Assorted Pulled Turkey Lemon Pork
Meal 2 Eggplant Pizza Donuts Sandwich Meatballs on Ribs Almond Lamb Pie
Stick Chicken
Turkish Kebabs Cheese
Chicken Veggie Stuffed Pork Steaks
Meal 3 Sandwich with Tahini Peppers Chocolate Cake Stuffed Turkey Thai Beef Salad with Broccoli
Sauce Meatballs

156
WEEK 126 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
BBQ Pulled
Walnut-Stuffed BBQ Chicken Turkey Beef with Mix
Meal 1 Kale chips Lamb Pork with Pizza Classic Falafel Meatloaf Vegetables
Coleslaw
Raisin Bread
Lemon Garlic Potato Basil Lamb Herb Crusted
Meal 2 Turkey Beef chipotle Croquettes Cutlets Pork Ribs Chicken Wings Pudding with
Chocolate
Crispy Garlic Teriyaki Beef
Chocolate Butter-Honey Vegetable Classic Lamb Buttery Pork
Meal 3 Chicken with Soufflé Glazed Turkey Steak with Lasagna Shanks Chops
Lemon Dip Broccoli

WEEK 127 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lamb Steak Mexican Turkey Vegetable Pork Skirt Steak Sticky Lemon
Meal 1 with Sweet Tacos Fritters Dumplings Fajitas Wraps Vegan Tacos Drumsticks
Potatoes
Cheesy Plum Roast Coconut Crispy
Meal 2 Jalapenos Chicken Pie Lamb Turkey Burgers Cookies Crispy Pork Mongolian Beef
Beef and
BBQ Pork Sweet Potato Almond Stuffed Crispy Cheesy Turkey Sausages Tropical Egg
Meal 3 Sandwich Mushroom Jackets Chicken Lamb Chops Rolls
Meatloaf

WEEK 128 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkey Pattie Sweet and Sour
Pork Vegetable Tandoori Chinese beef Roasted Lamb
Meal 1 Quesadillas Spring rolls Masala Chicken with Avocado Cauliflower Stir and Broccoli Leg
Salad fry
Lemon Herb Thai Chicken Cranberry Black Bean
Meal 2 Beef Kabobs Lamb Chops Balsamic Pork Vegetable Sushi Skewers Turkey Wings Burger
Pork
Turkey Sticky BBQ Beef Stuffed Mediterranean Medallions Cheesy Mexican
Meal 3 Quesadilla Tofu Capsicum Lamb Burgers with Zucchini boat Chicken Wrap
Sour Cream

WEEK 129 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pistachio
Rotisserie Pineapple Chicken BBQ Chicken Turkey Blueberry
Meal 1 Chicken Turkey Kabobs Nuggets Stuffed Turkey Pizza Meatloaf Cheesecake
Breast
Buffalo BBQ Pulled Pork Shoulder
Meal 2 Crispy Coconut
Pork Belly Cauliflower Pork with Vegan Burrito
Bowl Skewers with Kale chips Beef with Mix
Vegetables
Wings Coleslaw Pineapple
Spicy Lamb Thai Lamb Stir Sticky BBQ Lemon Herb Walnut-Stuffed
Meal 3 Classic Falafel Meatballs with Pineapple Bites Fry Honey Strips Beef Roast Lamb
Mango Salsa

WEEK 130 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Salted beef with Apricot Glazed Cinnamon Honey Mustard Chicken Sweet and Sour
Meal 1 Caramelized Turkey Legs Sugar Churros Pork Chops Lollipops Tofu Satay Lamb Ribs
Onions
Spaghetti Roasted
Pulled Turkey Assorted Lemon Pork
Meal 2 Eggplant Pizza Lamb Pie Meatballs on Sandwich Donuts Ribs Almond
Stick Chicken
Crispy Garlic Teriyaki Beef
Buttery Pork Vegetable Classic Lamb Butter-Honey Chocolate
Meal 3 Chops Chicken with Lasagna Shanks Steak with Glazed Turkey Soufflé
Lemon Dip Broccoli

157
WEEK 131 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Turkish Kebabs Cheese
Pork Steaks Chicken Veggie Stuffed
Meal 1 with Tahini Chocolate Cake with Broccoli Sandwich Stuffed Turkey Peppers Thai Beef Salad
Sauce Meatballs
Raisin Bread
Potato Basil Lamb Herb Crusted Lemon Garlic
Meal 2 Croquettes Beef chipotle Cutlets Pudding with Pork Ribs Chicken Wings Turkey
Chocolate
Blooming Pork
Mexican Turkey Beef Stuffed Mediterranean Chocolate
Meal 3 Chicken Wrap Quesadilla Onion with Capsicum Lamb Burgers Fudge Brownies Medallions with
Spicy dip Sour Cream

WEEK 132 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lamb Steak
Vegetable Mexican Turkey Skirt Steak Sticky Lemon Pork
Meal 1 Fritters Tacos with Sweet Fajitas Wraps Drumsticks Vegan Tacos Dumplings
Potatoes
Turkey Pattie
Pork Black Bean Roasted Lamb Chinese beef Tandoori
Meal 2 Vegetable Sushi Quesadillas Burger with Avocado Leg and Broccoli Masala Chicken
Salad
Thai Chicken Cheesy Sticky BBQ Cranberry Lemon Herb
Meal 3 Beef Kabobs Skewers Zucchini boat Balsamic Pork Tofu Turkey Wings Lamb Chops

WEEK 133 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Crispy Plum Roast Cheesy Coconut
Meal 1 Chicken Pie Turkey Burgers Crispy Pork Mongolian Beef Lamb Jalapenos Cookies
Beef and
Crispy Cheesy Sweet Potato Tropical Egg Almond Stuffed Turkey Sausages BBQ Pork
Meal 2 Lamb Chops Jackets Rolls Chicken Sandwich Mushroom
Meatloaf
Pistachio Spicy Lamb Sweet and Sour
Crispy Coconut Sticky BBQ Vegetable Chicken
Meal 3 Stuffed Turkey Pork Belly Honey Strips Meatballs with Spring rolls Cauliflower Stir Nuggets
Breast Mango Salsa fry

WEEK 134 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

BBQ Pulled
Turkey BBQ Chicken Beef with Mix Walnut-Stuffed
Meal 1 Meatloaf Pork with Pizza Vegetables Kale chips Classic Falafel Lamb
Coleslaw
Roasted Spaghetti
Assorted Pulled Turkey Lemon Pork
Meal 2 Eggplant Pizza Donuts Lamb Pie Sandwich Ribs Almond Meatballs on
Chicken Stick
Raisin Bread
Herb Crusted Potato Basil Lamb Lemon Garlic
Meal 3 Pork Ribs Chicken Wings Beef chipotle Croquettes Pudding with Cutlets Turkey
Chocolate

WEEK 135 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pork Shoulder Buffalo
Pineapple Lemon Herb Thai Lamb Stir Rotisserie Blueberry
Meal 1 Skewers with Turkey Kabobs Cauliflower Beef Roast Fry Chicken Cheesecake
Pineapple Wings
Crispy Garlic Teriyaki Beef
Classic Lamb Chocolate Buttery Pork Butter-Honey Vegetable
Meal 2 Shanks Chicken with Soufflé Chops Glazed Turkey Lasagna Steak with
Lemon Dip Broccoli
Lamb Steak
Mexican Turkey Skirt Steak Sticky Lemon Vegetable Pork
Meal 3 Tacos Vegan Tacos Fajitas Wraps with Sweet Drumsticks Fritters Dumplings
Potatoes

158
WEEK 136 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Apricot Glazed Honey Mustard Salted beef with Sweet and Sour
Chicken Vegan Burrito
Meal 1 Lollipops Turkey Legs Pork Chops Caramelized Lamb Ribs Bowl Pineapple Bites
Onions
Turkish Kebabs
Black Bean Chicken Turkey Pork Steaks
Meal 2 Vegetable Sushi Burger Sandwich Quesadilla with Broccoli Thai Beef Salad with Tahini
Sauce
Spicy Lamb Pistachio
Sticky BBQ Cheesy Coconut Chicken Crispy Coconut
Meal 3 Honey Strips Meatballs with Jalapenos Cookies Nuggets Stuffed Turkey Pork Belly
Mango Salsa Breast

WEEK 137 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pork Cheese
Cinnamon Mexican Beef Stuffed Mediterranean
Meal 1 Sugar Churros Tofu Satay Medallions with Chicken Wrap Stuffed Turkey Capsicum Lamb Burgers
Sour Cream Meatballs
Turkey Pattie Blooming
Chinese beef Roasted Lamb Chocolate Pork Thai Chicken
Meal 2 with Avocado and Broccoli Leg Fudge Brownies Onion with Quesadillas Skewers
Salad Spicy dip
Beef and Sweet and Sour
Vegetable BBQ Pork Crispy Cheesy
Meal 3 Spring rolls Sandwich Chicken Pie Turkey Burgers Mushroom Lamb Chops Cauliflower Stir
Meatloaf fry

WEEK 138 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lemon Herb Veggie Stuffed Tandoori Cranberry
Meal 1 Beef Kabobs Lamb Chops Peppers Chocolate Cake Masala Chicken Turkey Wings Balsamic Pork

Crispy Plum Roast Cheesy Sticky BBQ Almond Stuffed

Meal 2 Turkey Sausages Crispy Pork Mongolian Beef Lamb Zucchini boat Tofu Chicken
BBQ Pulled
Tropical Egg BBQ Chicken Turkey Beef with Mix Walnut-Stuffed Sweet Potato
Meal 3 Rolls Pizza Meatloaf Pork with Vegetables Lamb Jackets
Coleslaw

WEEK 139 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Roasted Spaghetti
Pulled Turkey Lemon Pork
Meal 1 Sandwich Ribs Almond Meatballs on Lamb Pie Classic Falafel Kale chips
Chicken Stick
Buffalo Pork Shoulder
Blueberry Pineapple Rotisserie Lemon Herb Thai Lamb Stir
Meal 2 Cheesecake Cauliflower Turkey Kabobs Skewers with Chicken Beef Roast Fry
Wings Pineapple
Salted beef with Sweet and Sour Vegan Burrito Apricot Glazed Honey Mustard Chicken
Meal 3 Caramelized Lamb Ribs Pineapple Bites Bowl Turkey Legs Pork Chops Lollipops
Onion

WEEK 140 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lemon Garlic Herb Crusted Basil Lamb Assorted
Meal 1 Chicken Wings Turkey Pork Ribs Beef chipotle Cutlets Eggplant Pizza Donuts
Crispy Garlic Teriyaki Beef
Vegetable Chocolate Butter-Honey Buttery Pork Classic Lamb
Meal 2 Lasagna Soufflé Chicken with Glazed Turkey Chops Steak with Shanks
Lemon Dip Broccoli
Spicy Lamb Pistachio
Sticky BBQ Black Bean Chicken Crispy Coconut
Meal 3 Honey Strips Meatballs with Vegetable Sushi Burger Nuggets Stuffed Turkey Pork Belly
Mango Salsa Breast

159
WEEK 141 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Raisin Bread Lamb Steak
Pork Potato Mexican Turkey Skirt Steak Sticky Lemon
Meal 1 Pudding with Dumplings Croquettes Tacos Fajitas Wraps Drumsticks with Sweet
Chocolate Potatoes
Turkish Kebabs
Chicken Cinnamon Pork Steaks Turkey
Meal 2 Sandwich with Tahini Sugar Churros with Broccoli Tofu Satay Quesadilla Thai Beef Salad
Sauce
BBQ Pulled
Turkey Beef with Mix BBQ Chicken Walnut-Stuffed Chocolate Cake Veggie Stuffed
Meal 3 Meatloaf Vegetables Pizza Lamb Pork with Peppers
Coleslaw

WEEK 142 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Cheese Pork
Mediterranean Vegetable Mexican Beef Stuffed
Meal 1 Lamb Burgers Vegan Tacos Fritters Chicken Wrap Stuffed Turkey Medallions with Capsicum
Meatballs Sour Cream
Blooming
Lemon Herb Chocolate Tandoori Cranberry
Meal 2 Balsamic Pork Beef Kabobs Lamb Chops Onion with Fudge Brownies Masala Chicken Turkey Wings
Spicy dip
Almond Stuffed Turkey Sausages Crispy Plum Roast Sweet Potato Tropical Egg
Meal 3 Chicken Crispy Pork Mongolian Beef Lamb Jackets Rolls

WEEK 143 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Turkey Pattie
Pork Cheesy Thai Chicken Coconut Roasted Lamb Chinese beef
Meal 1 Quesadillas Jalapenos Skewers with Avocado Cookies Leg and Broccoli
Salad
Beef and Sweet and Sour
Crispy Cheesy BBQ Pork Vegetable
Meal 2 Lamb Chops Mushroom Sandwich Spring rolls Chicken Pie Turkey Burgers Cauliflower Stir
Meatloaf fry
Spaghetti Roasted
Pulled Turkey Sticky BBQ Lemon Pork Cheesy
Meal 3 Sandwich Tofu Lamb Pie Meatballs on Ribs Zucchini boat Almond
Stick Chicken

160