Weight Control Clinic Approved

Preparation and consistency is the key to weight loss. As a rule, humans overeat all the time. With a well structured meal plan, you can be assured of eating exactly enough of every type of food.

That is why we developed FitFood! All FitFood Meals:

Healthy Recipes

With these beauties you won’t even notice that there’s no carbs in. These savoury muffins are ideal for breakfast or lunch and you can just pop them in the oven or microwave. You can also add different ingredients to each pocket to keep thing interesting. 

Calories per portion = 230 Cal

Suitable for: Phase 1, 2 & 3 (Maintenance) 

Prep time: 10 minutes

Cook time: 12 minutes

Servings: 6

You need:

  • 1x 12 pocket muffin pan
  • 8x eggs
  • 50ml of milk
  • 2x baby marrow (medium sized) – grated
  • 12x tsp (or 60g) of medium/full fat cream cheese
  • 120g of cheddar cheese – grated
  • olive oil
  • 12x muffin cups (or cupcake liner) – optional
  • Spices (I use mixed herbs, ‘rosemary & olive’, salt & pepper)


  • Preheat the oven to 180˚C
  • Line each pocket with a muffin cups or use ‘Cook n Spray’ or olive oil to grease the pan
  • Divide the grated baby marrow to each cup (a small handful per cup)
  • Add 1 tsp cream cheese to each cup
  • Whisk the eggs and milk;spices
  • Divide the egg mixture evenly between the cups
  • Add cheddar cheese on top (10g per cup)
  • Then place in the oven for 12 minutes
  • Voila! Enjoy!

This lasagna is a life saver and all our patients/clients can eat it no matter where you are in the Weight Control Clinic program. Give it a try, you will definitely not regret it!  

Calories per portion = 369 Cal

You need:

  • Zucchini/baby marrow – cut lengthwise (into thin strips)
  • Spices: salt, pepper, mixed herbs (any spices)
  • Cheese (optional)
  • 2 tbsp extra virgin olive oil
  • 1 tbsp of coconut oil (to cook mince)
  • Mince
  • Onions – diced
  • Tomatoes – diced



  • Cook onions, tomato and mince in a pan, add herbs & spices


  • Preheat oven to 180 degrees Celsius 
  • In a baking dish pack one layer of baby marrow strips, then add mince. Add another layer of each and top with cheese (optional)
  • Bake in the oven for 15-20 minutes (until cheese is melted and lightly brown)

Calories per portion: 281 

Servings:  3 ( 6 melts ) 

Prep Time: 10 Min 

Cook Time: 10 – 15 min 

You need: 

  • 1 x 12 pocket muffin pan 
  • 6 x muffin cup/cupcake liners – optional (highly recommend) 
  • 1 x tin tune in brine 
  • 2 x eggs 
  • 1 x onion ( finely diced ) 
  • 60g grated cheddar cheese ( optional ) 
  • 30g cream cheese (optional ) 
  • 1tsp oil 
  • Spices 


  • Preheat oven ro 180c 
  • Line 6 pockets with muffin cups or use Cook n Spray to grease the pan 
  • Fry the onions in oil, until soft 
  • Add onions, cheese, cream cheese, tuna and spices to mixing bowl. 
  • Mix well. Evenly distribute the tuna between the 6 muffin cups 
  • Bake 15-20 min, until lightly golden 

This is a great recipe for preparing in advance. Make up to 6 portions and simply freeze. 

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50 Quick, Easy, Healthy Low Carb Recipes

If you reside in Pretoria, take a look at our FitFood Meals.

Low carb, delicious, healthy meals.