My BIG Project reveal | The CWF Real life nutrition guide

Everything you need to know about it!


It’s been a long time coming….. and I swore I would never open that can of worms, or cross that bridge but here we are….

 The first ever CWF meal plan and nutrition guide is finally here! 🎉🎉

50 pages of information and education written by yours truly to fully help you understand your body, nutrition and how to meal plan! 

It includes 2 MEAL PLANS with detailed macro friendly meals, focusing a lot on micro nutrients and woman’s health. 

WHY you ask? And why NOW?

Because after a few weeks into the first challenge, the girls were killing it, smashing their workouts but the ONE thing holding them back was nutrition? “They could’ve gotten better results if their nutrition was better”, “workouts were great, but my nutrition wasn’t” and I wanted to change that. 

By providing a detailed informational healthy eating plan, that if you are in the middle of exams, started a new job, moved house and everything in between you have your plan and your meals prepared and zero excuses! 

In this Ebook, you will find:

Table of contents

What you won’t find in this book:

  • Difficult to follow, time-consuming recipes which long lists of glorified ‘superfood’ ingredients that you have to source from a niche supermarket or foreign country.
  • A restrictive set of dietary rules, health fads or extreme diets.

Few important notes: 

1. By purchasing this ebook, you will receive a discount code to get R100 off any product off the @naturesnutritionsawebsite.
2. If you purchase this, you will get any of my other 2 training ebooks HALF PRICE! (Next week only!)
3. If you have already purchased my training ebooks and partook in my first challenge you can get the other ebook for half price (when purchasing this one) (Next week only)

This plan will go on sale on Monday, the 6th of August. 🎉🎉🎉🎉

To buy the guide

Email me at for more info


Honey Mustard Chicken & Potatoes (ONE PAN)

Honey mustard chicken & potatoes is all made in one pan! Juicy, succulent chicken pieces are cooked in the best honey mustard sauce, surrounded by green beans and potatoes for a complete meal!

Another Mommy inspired recipe, the flavour combination of honey and mustard makes this chicken one of the best recipes.



Honey mustard sauce

It’s the sauce. The sauce may taste strong before it goes into the oven, which is a good thing. Once the chicken start to release their natural juices while baking, that’s where the magic begins. The honey mustard turns into salty/sweet pan juices, with a kick of garlic and an unmistakable mustard tang.

One pan chicken and potatoes

If there’s a recipe I recommend you try, its this one. There’s really nothing better or easy than cooking potatoes and chicken in the one pan, saving you dishes and oven trays, with pan juices soaking into the meat and potatoes while roasting in the oven.

That’s the liquid gold, right there.

Vegetable options

I added green beans in to complete the meal, but it’s not my favorite, I prefer:

  • Cauliflower
  • Broccoli
  • Carrots
Prep Time: 10 mins
Cook Time: 55 mins
Total Time: 1 hr 5 mins
Servings: 4 people
  • 4-5 chicken thighs bone in, skin on or off
  • Salt and pepper to season
  • 1-1/2 tablespoons garlic powder
  • 1 tablespoon olive oil
  • 1 tablespoon minced garlic
  • 1/4 cup honey
  • 3 tablespoons wholegrain mustard
  • 2 tablespoons smooth Dijon mustard
  • 2 tablespoons water
  • 500 g potatoes quartered
  • 250 g green beans halved (OPTIONAL)
  • 1-2 sprigs rosemary (My favorite touch)
  1. Preheat oven to 200°C. Generously season chicken thighs with salt, pepper and garlic powder.

  2. Heat olive oil in a large, oven-proof non stick pan over medium-high heat. Sear chicken thighs for 3 minutes each side, until the skin becomes golden and crisp. Leave 2 tablespoons of chicken juices in the pan for added flavour, and drain any excess.
  3. Fry the garlic in the same pan around the chicken for 1 minute until fragrant. Add the honey, both mustards, and water to the pan, mixing well, and combine all around the chicken.
  4. Add in the potatoes; mix them through the sauce. Season with salt and pepper, to your tastes. Allow the honey mustard sauce to simmer for two minutes, then transfer to the hot oven and bake for 40-45 minutes, or until the chicken is completely cooked through to the bone and no linger pink in the middle.


Chicken and Bacon Pasta with Spinach and Tomatoes in Garlic Cream Sauce – this is one of the best chicken pasta recipes you’ll try!  It’s an Italian-inspired recipe with lots of vegetables. Sliced chicken breast and bacon are tossed with veggies and penne pasta in a delicious, creamy, homemade alfredo sauce made with Parmesan cheese. What in the world sounds better than that???


chicken and bacon pasta, pasta with vegetables, how to make chicken pasta


  • Use thin chicken breasts.
  • Use shredded/grated Parmesan cheese.
  • You can use cooked spinach, frozen spinach, or fresh spinach. All will work.
  • Make this chicken pasta gluten free. All you need to do is use gluten-free brown-rice penne pasta instead of regular penne. You can also use spelt pasta or spinach pasta. (I only use to cook with Spelt of spinach pasta in Germany)
  • 1/2 cup heavy creamy + 1/2 cup milk.


chicken bacon pasta dinner, chicken pasta recipes, chicken dinner recipes, chicken pasta, Italian recipe, spicy pasta

This chicken and bacon pasta recipe is so easy to make and uses such basic ingredients, that you can easily make it on a regular busy weeknight!

Deliciously creamy homemade alfredo sauce perfectly combines all the flavors in this chicken and bacon pasta: garlic, spinach, tomatoes, and lots of spices!  So tasty, you might want to double the recipe!

chicken pasta recipes, homemade alfredo sauce, how to make alfredo sauce


In a large skillet, on high heat, heat 2 tablespoons of olive oil until hot. Add chicken breasts and cook on one side on high heat for 1 minute.

While the chicken cooks, sprinkle the uncooked sides of chicken with paprika and Italian seasoning.

Flip the chicken over, and cook on the other side for 1 minute on high heat. Reduce heat to medium, flip the chicken over again and cook, covered, for several more minutes until no longer pink in the center. Remove the chicken from the pan and keep the chicken warm.

cooking chicken on stove top for pasta recipe


To the same pan (but without chicken), on medium heat, add chopped tomatoes, spinach, garlic, crushed red pepper, 1/3 of the chicken (sliced into small strips) and half the bacon (it should be already cooked and drained of fat). Mix everything.

combining vegetables, tomatoes, spinach, bacon, and chicken for pasta dinner recipe


Add  1/2 cup heavy creamy + 1/2 cup milk to the skillet and bring to boil. Only after it starts boiling, add Parmesan cheese.

adding cream and cheese to the vegetables, bacon, and chicken

Immediately reduce the sauce to simmer and stir, while simmering, until the cheese melts and makes the sauce creamy, only about 1 minute (at most 2 minutes). Then, immediately remove from heat. Season with more crushed red pepper and salt, if needed.

creamy tomato sauce with spices, cheese - for pasta recipe


  • In the mean time, bring a large pot of water to boil. Cook pasta according to package instructions. To cook pasta al dente (which literally means “to the tooth” or firm to bite) cook pasta about 2 minutes less than indicated on the package instructions.
  • If using gluten free pasta, rinse it with cold water after cooking to prevent it from getting mushy.
  • If using regular, wheat pasta, do not rinse it with cold water. Rinsing pasta with cold water removes the starch which helps absorb the sauce.


Now, we are about to assemble everything together. Add cooked pasta to the skillet with the sauce. Add remaining half of bacon (already cooked and drained of fat). Season with more salt if necessary. Slice the remaining 2/3 of chicken into thin strips.

Cream sauce absorbs the wonderful flavors from all the ingredients in the recipe, and with every single bite you get all the goodness and all the flavors!

When ready to serve, top the pasta with chicken strips and finely shredded Parmesan cheese. This chicken and bacon pasta recipe is a true comfort food!

chicken and bacon pasta, chicken pasta recipes, how to make alfredo sauce, chicken alfredo pasta


A salad, of course!   I would serve a very simple and basic salad (that you don’t even need a recipe for)


Slow Cooker Beef & Sweet Potato Stew

I’m no slow cooker pro, but my mom makes the best curry stews and this was a recipe I found on Pinterest years ago while living abroad that made me miss her home cooked food. Over the years there has been a lot of modifications and changes to the recipe, but this will be the most consistent one I used. This is the perfect meal for a Sunday lunch/dinner. I love cooking meals that takes longer and a Sunday and filling your house with rustic comfort food aromas, with nothing else to do but serve and eat.
Servings: 8
  • 1 1/2 kg beef stew meat diced into 1 inch cubes
  • 1/3 cup all-purpose flour
  • 1 onion , chopped
  • 4 garlic cloves , crushed (or 1 tablespoon minced garlic)
  • 1 large sweet potato , peeled and diced (roughly 3 cups diced)
  • 300 g baby potatoes , halved
  • 2 large carrots , sliced
  • 1 red pepper , deseeded and diced
  • 1-1/2 cups beef broth
  • 400 grams can diced tomatoes
  • 1 beef bouillon cube, crushed
  • 1/2-1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon mild paprika
  • 2 bay leaves
  • 4 tablespoons fresh chopped parsley, to serve
  1. Place the meat and flour into a 6 litre slow cooker bowl. Stir to coat meat and add in the rest of the ingredients (except for the bay leaves and parsley). Stir all ingredients together and place bay leaves on top.
  2. Cover, and cook on low heat setting for 8-10 hours, or high heat setting for 4 to 6 hours.
  3. Taste test before serving, and add extra salt or pepper if needed. Garnish with parsley.
  4. Serve over white rice or mashed potatoes.

Chili lime steak fajitas

Chili lime steak fajitas are so juicy and full of incredible flavours! Perfect for a summer braai. They are super easy to make and perfect for a quick throw-together meal!

Steak fajitas marinade

You’re going to start off by marinading your steak using my favourite chili lime marinade. All you need is:

  • Lime juice — freshly squeezed!
  • Parsley
  • Garlic — minced or finely chopped
  • Honey
  • Ground cumin
  • Red chili flakes — optional

Don’t have time to marinade?

No worries! You don’t NEED to, because this marinade has so much flavour in it already, you can get away with letting it sit for 5 minutes while you get your skillet and other ingredients ready.

Grilled Chilli Lime Chicken Fajita Salad |

How to cook beef fajitas

Straight on the braai or in the pan if you wish.

What do you serve with steak fajitas?

  1. Stuff them in tortilla wraps (corn or white flour)
  2. Use lettuce leaves for a low carb option
  3. Avocado slices
  4. Grilled/seared peppers
  5. Sour cream


All photos credit to: Cafe delites

Chicken breasts with potato and mixed veggies

What is easier and more basic than this? But this is def a staple for me and one of my favorite meals ever. (Yes, I’m basic and boring like that)

Use this recipe to easily make a baked chicken main dish with potatoes, and any vegetable of your choice. 




Cooking spray

3 skinless, boneless chicken breasts, cut into cubes

1 package frozen mixed veg

3 potatoes, diced

1/4 cup olive oil


  1. Preheat oven to 180 degrees C. Spray a 13×9-inch baking dish with cooking spray.
  2. Spread chicken pieces, mixed veg, and potatoes into the prepared baking dish, respectively. Drizzle olive oil over the ingredients in the dish and season with mixed Italian herbs, rosemary, oregano, parsley and salt and pepper.
  3. Bake in preheated oven until the chicken is cooked through and potatoes are tender, 45 to 60 minutes.


If you prefer it, you can steam your veggies and add them afterwards as well.


Spinach, Bacon and Cheddar stuffed Sweet Potato

These easy Cheesy Spinach Stuffed Sweet Potatoes are a tasty way to pile on the veggies!

Serve up a twist on the classic Spinach and cheddar potato by swapping the typical  potato for a sweet potato. You can keep things simple by topping a baked sweet potato with steamed Spinach, bacon pieces and cheese and melting it in the microwave just before serving. Anything goes!


Sweet potato cooking time:

  1. Preheat oven to 220 degrees Celsius.
  2. Poke holes in the potato using a fork.
  3. Lightly oil the sweet potato.
  4. Using aluminium foil, wrap the potato.
  5. Bake for 45-50 minutes.
  6. Remove from the oven and allow it to cool.

Cut open and add your wished toppings.

You are more than welcome to do this with normal potatoes as well.

Here are the difference between the two:

“By the USDA method, though, a medium potato contains 170 calories, versus just 105 in a medium sweet potato. … Carbohydrates and protein, though, are more plentiful in the regular potato, which boasts 37 grams of carbs and 5 grams of protein versus 24 grams of carbs and 2 grams of protein in a sweet potatoSweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. As far as nutrients go,sweet potatoes are a rich source of vitamin A and beta-carotene.”