Why: High in absorbable protein (9 essential amino acids), gluten-free, high in gut-healthy fibre, B-Vitamins, and loaded with health boosting antioxidants.

Meal: Beef & Veggie Salad.

Ingredients:

2 Tbsp dry red quinoa
2 cups leafy greens
100gr cooked lean beef, cubed
1/2 cup chopped broccoli florets
1/4 red bell pepper, chopped
2 tsp olive oil
1 tsp red wine vinegar

Cook quinoa as directed. Toss with greens, beef, broccoli, and pepper in a bowl. Whisk oil and vinegar for dressing.

Why: High in nutrients, including; fibre, Vitamins A, C & K.  Known to boost metabolism, digestion, lowering blood pressure, and drive an anti-inflammatory effect.

Meal: Soy & Ginger Chicken/Asparagus Soup.

Ingredients:

200gr boneless, skinless chicken breast
1 cup Amy's Organic Chunky Vegetable soup
2 Tbsp dry quinoa
1 cup chopped kale
10 small asparagus spears
2 tsp soy sauce
1/8 tsp grated fresh ginger

Bake chicken at 180°C for 25 minutes, then shred with a fork. Meanwhile, combine soup, quinoa, and kale in a saucepan, bring to a boil, and simmer until quinoa is done, about 15 minutes. Add chicken. Steam asparagus, then toss with soy sauce and ginger. Serve asparagus on the side.

Why: Contains super health supporting vitamins and minerals (++C), folate, potassium and magnesium. It's in high in fiber, contains antioxidants, and beta-carotene.

Meal: South American Prawn Mix.

Ingredients:

1/2 cup chopped cucumber
1/3 cup chopped jicama
1/3 cup chopped mango
1 Tbsp chopped onion
1/4 cup sliced avocado
1 tomato, sliced
1 cup cooked shrimp
1/4 cup lemon juice
1 tsp red pepper

Toss together, and dress with lemon juice.

Why: Variety of vitamins and minerals. In addition to fibre, gazpacho contains iron, phosphorus, calcium, potassium, magnesium, sodium, manganese, zinc and copper; Also, olive oil provides basic fatty acids for every day.

Meal: Lemon Chicken with Gazpacho.

Ingredients:

100gr chicken breast
1 Tbsp olive oil
1/2 lemon, sliced
1 tsp fresh rosemary

Gazpacho
1 cup stewed tomatoes
3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup cucumber, chopped
1/4 cup green pepper, chopped
1 Tbsp white wine vinegar

Coat chicken with olive oil. Cover with lemon slices and rosemary, and bake at 180°C for 25 to 30 minutes. Combine gazpacho ingredients in a blender, then serve at room temperature with chicken.

Why: In addition to being a decent source of soy protein, edamame is rich in healthy fibre, antioxidants and vitamin K. Could improve the blood lipid profile, a measure of fats including cholesterol and triglycerides.

Meal: Turkey & Edamame Lettuce Cups.

Ingredients:

120gr ground lean turkey
1/2 cup white mushrooms, chopped
1 tsp minced garlic
1/4 cup shelled and cooked edamame
2 Boston lettuce leaves
2 Tbsp sliced scallion

For the sauce:
1/2 Tbsp hoisin sauce
1 tsp low-sodium soy sauce
1/2 tsp rice vinegar

For the Asian slaw:
1/2 cup shredded red cabbage and green cabbage
1/4 cup sliced jicama
1/4 cup grated carrot
1 tsp olive oil
1/2 tsp rice vinegar

In a nonstick skillet coated with cooking spray, sauté first three ingredients for five minutes. Add edamame, scoop mix onto lettuce, top with scallion, and wrap up. Drizzle with sauce, and serve slaw on the side.

.