BEC MILLER

4D ays o f
ute D in ners
15 Min

H E A LT H W I T H B E C .C O M I @ H E A LT H _ W I T H _ B E C
 4 D AY S O F 1 5 M I N U T E D I N N E R S

C ont ent s

3 Introduction

5 5 Minute Broccolini
and Pesto Pasta

7 10 Minute Bacon and

Tofu Fry Up

9 Indian Cabbage Stirfry

11 Thai Red Tofu Curry

with Cauliflower Rice

13 Glossary

15 Shopping List
4 D AY S O F 1 5 M I N U T E D I N N E R S

Hey! I’m Bec,

I’m a ridiculously obsessed

foodie and am extremely
passionate about helping
women slim down, lose the bloat
and end the yo-yo dieting cycle.

Where does that passion come

from? From my own journey!

I suffered from chronic gut issues

and yo-yo dieting behaviours in
my early 20s and couldn’t find
any answers from the specialists.

But, I found the answers on my

own and that was the beginning
of the end for me in terms of my
passion to help other women
heal their concerns.

I have created an approach that I

personally follow to this day and
has helped thousands of women
around the world too.
 4 D AY S O F 1 5 M I N U T E D I N N E R S

This approach helps women who It’s such a misconception that

have tried it ALL to slim down and / healthy eating (especially for
or lose the bloat with no success. weight loss) is boring, bland,
difficult and means eating small
In particular, it helps women with:
portions!
› PCOS
To learn from me further, here’s
› Hypothyroidism
how I can help you:
› Gut issues
› Insulin resistance 1. Be sure to follow me on
› Extreme sugar and carb instagram (@health_with_bec) for
cravings daily inspiration and education.
› The tendency to go on and off
2. Subscribe to my podcast, Body
diets constantly
Bites with Bec, where I uncover
› A history of counting calories to
all of the different pieces of the
a tee and not seeing results
puzzle for optimal weight balance
› A sensitivity to gluten or
and health.
coeliacs
› Inflammatory concerns (arthritis, 3. Explore my website for my
acne, headaches, skin rashes) services where I take all the
› Peri-menopause, menopause or guesswork out of meal planning
post-menopause for you and teach you how to slim
down and lose the bloat - without
This mini eBook with 4 dinner
the hunger AND keep it off. Step 1
recipes, a shopping list and my
is my 3 Week Body Reset, followed
most recommended products will
by the Health with Bec Tribe.
give you a taste of my recipes and
also show you how simple and
tasty eating for weight loss and Enjoy!
gut health can truly be. Bec xx

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5 Minute Broccolini
and Pesto Pasta

SERVES TOTAL COOKING TIME

1 5 MINS CALORIES FATS PROTEIN CARBS FIBRE

370kcal 19g 23g 6g 14g

INGREDIENTS: METHOD:

› ½ box Slendier Soybean STEP 1

Fettuccini (100 g) Fill a medium sized saucepan half way with water
› 1 bunch broccolini and place on high heat.
› 34
⁄ tbsp truffle butter or truffle STEP 2
infused olive oil* Whilst waiting to boil, chop broccolini into chunks
› 2 tbsp green or red pesto (each stalk into approx. 3–4 pieces).
› 1 generous pinch salt
STEP 3
› Pepper (optional) When water is boiling, throw pasta into water. After
1 minute, throw broccolini in and cook for a further
INGREDIENT NOTES 2 minutes or until tested with a fork and it's just
softened.
Asparagus works so well in place of
the broccolini too if desired. STEP 4
Drain and place in a bowl. Top with truffle butter or
Optional to add 1 tbsp parmesan or oil and pesto and mix to combine in bowl. Season
with a generous amount of salt and a dash of
nutritional yeast flakes
pepper and enjoy!
You read this right.... you get to eat
half a box of pasta for 1 serve

Buy the pasta from Woolworths,

Coles, some IGAs and Farmer Jacks!
Or, online at slendier.com

I buy my truffle butter from Sal's

Pasta in Cottesloe. The brand is
5
Great Southern Truffles

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BEC’S TIPS:

Truffle butter or oil isn't essential! It's just so tasty. Feel free to
use plain butter or oil or garlic infused olive oil! That's so tasty
too. If you don't have garlic infused olive oil, sprinkle garlic
powder on it for extra flavour!

Feel like your protein is a little low for the day, or you're
extra hungry? Chop up 100g chicken breast along with your
broccolini. Place a pan over med / high heat and add 1/2 tbsp
olive oil & cook chicken for a few minutes until cooked through.
Set aside & add back in at step 4. Macros will be 556 kcal / 46
g protein / 34 g fat / 7 g carbs / 14.5 g fibre
 4 D AY S O F 1 5 M I N U T E D I N N E R S

10 Minute Bacon and

Tofu Fry Up

SERVES TOTAL COOKING TIME

1 10 MIN CALORIES FATS PROTEIN CARBS FIBRE

451kcal 30g 26g 11g 6g

INGREDIENTS METHOD

› 100 g organic firm tofu, STEP 1

sliced Heat a medium sized pan over medium heat.
› 1 rasher bacon, diced When hot, add olive oil, crushed garlic, chopped
(approx. 25 g) bacon and tofu. Cook for a few minutes, stirring
constantly until it all starts to slightly brown and
› 1 tsp olive oil
the bacon is cooked.
› 1 clove garlic
› ½ red capsicum, diced STEP 2
Steam the cauliflower for 2 minutes, then throw
› 1 cup zucchini, diced
into the pan along with the diced zucchini and
› 1 cup cauliflower, chopped capsicum. Cook, stirring occasionally, until the
into small pieces veggies are tender (only a few minutes).
› 2 cups spinach
STEP 3
› 0.5 or 1 packet (250 g)
Slendier Konjac Noodles Wash the noodles well under water, then add
Sphagetti Style (up to you them to the pan, along with the spinach and
how much to add) pesto. Constantly toss until everything is well
› combined, the spinach has cooked down and the
1 tbsp red or green pesto
noodles are all heated through!

BEC’S TIPS:

Can’t source the konjac noodles? Just leave out or

swap to 1 cup shredded cabbage!

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Indian Cabbage
Stirfry

SERVES TOTAL COOKING TIME

2 15 MINS CALORIES FATS PROTEIN CARBS FIBRE

470kcal 24g 42g 14g 9g

INGREDIENTS METHOD

› Pork mince, lean (350 g) STEP 1

› 2 tbsp butter Shred the cabbage with a knife and dice the onion.
› ½ medium head green STEP 2
cabbage Fry the cabbage in half of the butter, in a large
› 1 pinch salt frying pan or wok, on medium high heat until
› 1 tsp onion powder softened (approx. 5–6 minutes).
› 1 garlic clove, crushed STEP 3
› 1 pinch pepper Add the spices and vinegar and sauté until
› ½ tbsp white wine vinegar fragrant. Then, place the cabbage in a bowl and
› set aside.
3 tsp thai red curry paste
› 1 small onion STEP 4
› ¼ cup coriander Melt the rest of the butter in the same pan. Add the
› garlic, onion and curry paste. Sauté for 1 minute.
1 serve coconut or greek
yoghurt (85 g) Add the ground pork and sauté until cooked
through and most of the liquid has evaporated.

STEP 5
Lower the heat a little and add the cabbage back
in to the pan. Stir until everything is warmed
through and combined.

STEP 6
Finish by seasoning with salt and pepper to taste.
Garnish with fresh coriander and serve with a few
tablespoons of coconut or greek yoghurt!

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BEC’S TIPS

Can add extra chili if you desire to serve!

You can use chicken mince if preferred

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Thai Red Tofu Curry

with Cauliflower Rice

SERVES TOTAL COOKING TIME

2 20 MINS CALORIES FATS PROTEIN CARBS FIBRE

466kcal 31g 26g 14g 7g

INGREDIENTS METHOD

STEP 1
› 1 tbsp coconut oil In a large saucepan on medium heat, heat coconut
› 200 g firm tofu, diced into oil until hot.
cubes
STEP 2
› ½ brown onion, diced
Sauté the onions for 2 mins until translucent. Then,
› 2 cloves garlic, crushed add the garlic, ginger, tofu and and curry paste and
› 1 tbsp fresh ginger, grated cook, stirring constantly for 2–3 minutes until tofu is
› 4 tsp Thai red curry paste slightly browned.
› 20 sugar snap peas, halved STEP 3
› 1 medium capsicum, sliced Add the peas and capsicum and cook, stirring
into small strips occasionally for a further minute.
› 200 ml light coconut cream
STEP 4
› 1 tbsp tamari
Add the coconut cream, half of the coriander and
› 2 cups cauliflower rice the tamari and stir until all combined, cover with a
› 1 cup coriander leaves, lid and reduce heat to low.
chopped
STEP 5
Heat up the cauliflower rice in the microwave for 1–2
minutes.

STEP 6
Once cauliflower rice is heated, remove lid from the
curry, test to see if the vegetables are cooked to your
liking and serve on top of the rice! continued over page

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STEP 7
Top with remaining extra coriander!

BEC’S TIPS:

Tofu can easily be swapped to chicken.

Have more cauliflower rice than what's suggested if

desired!

I love to buy mine pre-made to save mess. I also love

to buy the cauliflower and broccoli rice mix!
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Glossary
of Ingredients

A few important points about each ingredient, where to find them

and a few examples of good options to choose.

RED CURRY PASTE

› Compare brands and choose one with lowest amount of sugar per 100g.
› Make sure it has under 10g carbs / 100g and contains no added msg.
› If you are very sensitive to gluten, be sure to choose a gluten free one by checking to see a
gluten free sign on the jar.

TRUFFLE BUTTER OR OIL

› This one is optional but adds amazing flavour to the pesto pasta.
› Look for a truffle butter with minimal ingredients, free from
oils such as canola and sunflower, olive oil-based truffle oil and
butter are best.
› Copper Tree Farms naturally cultured truffle butter can be
found in Woolworths.
› Truffle butter or oil can be found in most Deli sections in IGA
and Farmer Jacks.

TOFU

› Choose a firm, organic, plain, NON GMO

and unflavoured tofu.

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 4 D AY S O F 1 5 M I N U T E D I N N E R S

RED OR GREEN PESTO

› Mainly look for below 7 g / serve of carbohydrates and 3 g / serve of sugars.

› Olive oil based is best compared with canola oil or sunflower oil. In saying
so if you can’t find an olive oil based one, if you are only having it once per
week in a small amount it won’t be harmful.
› Check for gluten and dairy free if you have strict food intolerances.
› These can be found both in the pasta isle and health food isle of lots of
major supermarkets, including Coles, Woolworths, IGA’s and Farmer Jacks.
› If you’ve got time and would like to make your own, here is the link to my
recipe! I buy mine from Sal’s Pasta in Cottesloe!

SLENDIER SLIM KONJAC NOODLES

› In the health food isles of lots of major supermarkets, including Coles,

Woolworths, IGA’s and Farmer Jacks.
› Can’t find Slendier? Look for any konjac noodles in the health food aisle.
These are extremely low-calorie noodles made from konjac root – an
incredible fibre for your gut with an array of health benefits.

SLENDIER SOYBEAN FETTUCINE

› In the health food isles of lots of major supermarkets,

including Coles, Woolworths, IGA’s and Farmer Jacks.
Feel free to get the black bean or edamame flavour
instead.
› Can’t find this brand? Buy any other brand of noodles
made from 100% edamame, soy, or black beans (check
to see the calories are approx. 100 calories per 100 g).

YOGURT

› Coconut: Look for one with less than 5 g / 100 g of

carbs, no added sugar, and a small list of ingredients.
Unflavoured is usually the best choice as flavoured ones
can be packed with added sugars.
› Greek: If you don’t have any issues with dairy, feel free to
buy this instead of coconut yoghurt. Look for one that’s
plain, full fat and has no added sugar.

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Shopping List

This is carefully constructed for one individual serving of each recipe. If you are cooking
for your partner or family, you’ll need to adjust accordingly.

AISLES FRIDGE / FREEZER VEGGIES

Coconut oil Butter 1 bunch fresh coriander

Olive oil 1 small tub coconut or Greek 1 red capsicum

yogurt*
1 can light coconut cream 1 bunch broccolini
(400 mL) Truffle butter or truffle
1 brown onion
infused olive oil (optional
1 jar Thai red curry paste*
but highly recommended)* 3 cloves garlic
1 jar red or green pesto*
Firm tofu (approx. 200 g)* 1 small knob of ginger
1 bottle white wine
10 sugar snap peas
vinegar
OTHERS (approx. 70 g)
1 bottle tamari
1 cauliflower (approx.
Slendier Soybean
260 g)
(blackbean & edemame
DRIED HERBS AND SPICES
also ok) Bean Fettuccini 1 bag small spinach
Salt (approx. 100 g)* leaves (approx. 60 g
needed)
Pepper Slendier Slim Pasta
Spaghetti Style (approx. 1 small green cabbage
Onion powder 250 g)* (approx. 230 g needed)

MEATS / FISH
NOTES The total cauliflower on the shopping list includes the
Pork or chicken mince amount needed for the cauliflower rice to accompany the curry,
(approx. 180 g) if you would prefer to buy the cauliflower rice pre-made you
will need 1 bag of cauliflower rice and approx. 150 g of fresh
1 bacon rasher (approx. cauliflower for the other recipe.
30 g)

* See glossary for ingredients with a * for more info!

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