Recipes from Fit Foodie Meal Prep Plan


Apple and goats cheese and sage quiche


A good quiche is the mainstay of many café menus. I grew up on the stuff. Instead of boring bacon and cheddar, try it with this delicious flavour combo.

12 eggs
60 ml (1/4 cup) milk of your choice
1 tablespoon fresh rosemary leaves, plus extra sprigs to serve
1 cooked Savoury gluten-free pie crust (see page 106)
80 g goat’s cheese, or feta cheese
1 small green apple, thinly sliced

1 Preheat the oven to 180°C.

2 Mix the eggs, milk and rosemary in a bowl.

3 Pour the egg mixture into the precooked pie crust and drop teaspoons of the cheese over the top.

4 Finally, lay the apple slices on top, and bake for 35–45 minutes until set.

5 Cool for 5 minutes before removing from the dish and slicing. Garnish with extra rosemary to serve.

Basic crust
165 g (11/4 cups) buckwheat flour, plus extra for dusting and rolling
125 g (11/4 cups) almond meal
125 ml (1/2 cup) unsweetened almond milk
60 ml (1/4 cup) avocado oil or coconut oil (melted)
1/2 teaspoon sea salt flakes
1/8 teaspoon baking powder
1 tablespoon dried herbs or nutritional yeast

1 Preheat the oven to 200°C. Grease a 20 cm round pie dish with olive oil or coconut oil spray and set aside.

2 In a large bowl, combine all the basic crust ingredients and mix, kneading with your hands when a dough ball forms. If necessary, add a little almond milk (if your dough is a bit dry) or flour (if it’s sticky) – use your judgement here.

3 Roll the dough on a flat surface until it’s large enough to cover the pie dish. I like to roll mine between two sheets of baking paper, but you can dust your rolling pin and work surface with flour for a similar nonstick situation.

4 Transfer the crust to the pie dish and gently press to fit.

5 Cut away any excess dough with scissors or a knife and bake the crust for 15 minutes.

Save: Store in the fridge for 3–4 days. Egg dishes can’t be frozen, so make this dish with mates in mind.

Tip: If you have time, sauté some leeks and add them to the egg mixture.


Download printable recipe (PDF)


Foolproof Oven-baked Salmon


Portions 4 | Hands-on prep time 5 minutes

Salmon is so delicious and easy to prep. It’s my go-to meal after a long day. You really can’t go wrong with this super-simple method for cooking it.

4 salmon fillets, skin on
2 tablespoons olive oil
2 teaspoons sea salt flakes
Freshly ground black pepper
Dill and basil sprigs, to serve (optional) 

1 Preheat the oven to 180°C.

2 Pat the salmon dry with paper towel and rub with the olive oil.

3 Place the salmon in a roasting tin, skin-side down. Transfer to the oven.

4 Salmon needs to be cooked for around 4–5 minutes per 1.25 cm of thickness. Since most fillets are around 2.5 cm at their thickest part, check for ‘doneness’ at around the 8-minute mark. Fish is cooked when it can be easily flaked with a fork (without the help of a knife to rip it apart).

5 Serve with a sprinkling of sea salt flakes, freshly ground black pepper and some sprigs of dill or basil, if using.

Download printable recipe (PDF)


Smoky Chocolate Cereal Bars

Portions: 14

Hands-on prep time: 15 minutes

I love a muesli bar as much as the next person, but the ones on supermarket shelves often have a number of suspicious ingredients. Try making a batch of these cereal bars instead. Use plain almonds and salt if you prefer them without the smoky flavour.

2 tablespoons coconut oil
200 g (1 cup) pitted prunes, finely chopped
180 g (2/3 cup) natural peanut or almond butter
1 tablespoon honey or maple syrup
160 g (1 cup) smoked almonds, coarsely chopped
30 g (1 cup) puffed brown rice
30 g (1/4 cup) cacao nibs
40 g (1/4 cup) pepitas (pumpkin seeds)
150 g dark chocolate (85% cacao), melted
1 teaspoon smoked sea salt

1. Put the coconut oil and prunes in a large wide-based saucepan over low to medium heat and mash with a fork.

2. Stir in the nut butter and honey until well combined and gooey.

3. Remove from the heat and stir through almonds, puffed rice, cacao nibs and pepitas. Mix well.

4. Press the mixture in a layer about 1.5 cm thick into the base of a silicone baking tin or a baking tin lined with baking paper.

5. Pour the melted chocolate over and sprinkle with sea salt.

6. Refrigerate until set (about an hour), then slice into bars.

Note: Enjoy licking the bowl!

Save: Refrigerate for up to 1 week; freeze for 3 weeks

Download printable recipe (PDF)