Month Two 

Dinner Recipes

 

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Classic Turkey or Beef Chilli 

Serves: 2

Ingredients:
• 250 g lean turkey or beef mince
• 1 tbsp olive oil
• 1 small onion, diced 
• 1 red pepper, chopped
• 1 medium carrot, grated
• 1 tin (400 g) chopped tomatoes
• 1 tbsp tomato purée
• 1 tsp smoked paprika
• ½ tsp cumin
• ½ tsp mild chilli powder (adjust to taste)
• ½ tin (200 g) kidney beans or lentils, drained and rinsed
• Salt and pepper to taste
• 120 g cooked brown rice (see RS-1 tip below)

How to Prepare:
• Heat olive oil in a non-stick pan and brown the mince.
• Add onion, red pepper, and carrot; cook until softened.
• Stir in spices, tomato purée, chopped tomatoes, and beans.
• Simmer for 15–20 minutes until thickened.
• Serve with cooked brown rice.

RS-1 Tip:
Cook rice ahead of time, cool fully in the fridge for 12 hours, then reheat before serving to form resistant starch for gut and hormone support.

 

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Chicken and Sweet Potato Shepherd’s Pie

Serves: 2

Ingredients:
• 250 g chicken mince or finely diced chicken breast
• 1 tbsp olive oil
• 1 small carrot, finely diced
• 1 tsp mixed herbs
• 1 tbsp tomato purée
• 200 ml reduced-salt chicken stock
• 1 medium sweet potato, peeled and cubed
• 1 tsp butter or olive oil
• Salt and pepper to taste

How to Prepare:
• Boil sweet potato until soft, then mash with butter or olive oil and set aside.
• In a pan, heat olive oil and cook chicken until golden.
• Add carrot, tomato purée, herbs, and stock; simmer for 10 minutes.
• Transfer to an oven dish, top with mashed sweet potato, and bake at 180°C for 15–20 minutes until lightly golden.

RS-1 Tip:
Allow leftover mashed sweet potato to cool before reheating — this creates resistant starch that supports fullness and stable energy.

 

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Lemon-Garlic Salmon

Serves: 2

Ingredients:
• 2 salmon fillets (about 120 g each)
• 1 tbsp olive oil
• Juice of ½ lemon
• ½ tsp garlic-infused oil
• 250 g new potatoes
• 1 tbsp plain Greek yoghurt
• 1 tsp Dijon mustard
• 1 tsp chopped dill or parsley
• 1 cup broccoli or green beans, steamed

How to Prepare:
• Boil potatoes until tender, drain, and allow to cool fully.
• Mix yoghurt, mustard, lemon juice, and herbs for a light dressing.
• Toss cooled potatoes in dressing and set aside.
• Pan-sear or oven-bake salmon for 10–12 minutes until cooked through.
• Serve with the potato salad and steamed greens.

RS-1 Tip:
Cooling the potatoes before serving boosts resistant starch — enhancing gut health and satiety.

 

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Vegan Lentil & Vegetable Cottage Pie

Serves: 2

Ingredients:
• 1 tbsp olive oil
• 1 small onion, finely chopped 
• 1 carrot, diced
• 1 stick celery, diced
• 1 tin (400 g) lentils, drained and rinsed
• 1 tbsp tomato purée
• 200 ml vegetable stock
• 1 tsp thyme or rosemary
• 2 medium white potatoes, peeled and cubed
• 1 tsp olive oil or vegan butter
• Salt and pepper to taste

How to Prepare:
• Boil potatoes until soft, mash with olive oil or vegan butter.
• In a pan, sauté onion, carrot, and celery in olive oil until soft.
• Add lentils, tomato purée, herbs, and stock; simmer 10 minutes until thickened.
• Transfer mixture to an oven dish, top with mashed potato, and bake at 180°C for 20 minutes until golden.

RS-1 Tip:
Cooling and reheating the potato topping increases resistant starch for improved digestion and fullness.

 

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Chickpea & Spinach Curry 

Serves: 2

Ingredients:
• 1 tbsp olive or coconut oil
• 1 tsp cumin seeds
• 1 tsp turmeric
• 1 tsp garam masala
• 1 tin (400 g) chickpeas, rinsed
• 200 ml light coconut milk
• 1 handful baby spinach
• ½ red pepper, chopped
• Juice of ½ lemon
• Salt to taste
• 120 g cooked basmati rice (see RS-1 tip)

How to Prepare:
• Heat oil in a non-stick pan and add spices; fry gently until fragrant.
• Add chickpeas, pepper, and coconut milk; simmer 10–12 minutes.
• Stir in spinach and lemon juice just before serving.
• Serve with basmati rice.

RS-1 Tip:
Cook rice in advance, cool completely, and reheat before serving — this forms resistant starch that keeps your natural GLP-1 pathways active.