About
Hi ! I’m Joni, a food obsessed home cook who is living a healthier life thanks for the Optifast VLCD Program. This is a blog to keep all my Optifast Intensive recipes in the one place and provide some encouragement to others who are on the same train ! All the recipes are also vegan – grain,meat,dairy, nut, gluten and egg-free. They are basically vegetables with added flavour & technique. They are therefore very low in both calorie and carbohydrate content. They are suitable for people on vegan, keto, paleo, VLCD & VSG pre op food regimes including Optifast, Optislim & others.
I started my journey using the Optifast VLCD program and all recipes are INTENSIVE phase suitable.
I’ve been through a completely transformational journey. It has totally changed my life in so many ways and is still a work in progress. When I commenced the Intensive phase of the Optifast Program I was cooking stir fries, soups and salads with little experimentation. To be honest, as a person who loves to cook, I was getting bored, annoyed and started dreading having to eat the vegetables. So, after reading the allowed list I changed it up & started experimenting !
The biggest change along the way has been that my family are now eating this way, I am simply adding protein and carbohydrates their meals. I want my 3 year old son to see me eating, and to be eating with him, rather than drinking a shake or hiding in the corner in the kitchen while he eats with his dad. So, I have integrated my meals with theirs. It means less cooking, planning and offers a far more sociable and “normal” eating environment. It has also improved the nutrition of all of us no end.
I hope you find the recipes, hints, pictures and bits’n’ bobs useful – all out of this crazy brain of mine into yours … many of the recipes are re-inventions of family meals & take away favourites.
Opti Cook is on facebook and instagram, feel free to join me to keep in touch.
*Please note this blog or any associated content is not associated with Nestle or the Optifast VLCD program in any way*
Best of luck on your journey !
Joni x
Julia Trallmann
July 29, 2015
Hi Joni
I’m so proud of you – you are truly a role model for many and inspiration for those looking for variety while staying dedicated to the journey towards new lifestyle!
I wish you all the best in the future!!
Hugs from Ireland, Julia
Joni Condos
August 2, 2015
Thanks Julia, how lovely of you š Joni
Bec
January 26, 2017
Thanks so much Joni your cooking is amazing
Joni Condos
January 26, 2017
Thanks Bec š glad you are enjoying the recipes ! Joni ???
Lisette Callis
May 27, 2018
Never seen you before, but you look lovely now š great ideas here!!!
Naima
August 2, 2015
thanks for sharing, could u pls tell me what structure u did sachets balanced with meals? Thanks
Joni Condos
August 2, 2015
Hi naima,
I do three products a day plus minimum of two cups of vegetables, more if I am feeling hungry. All the recipes here only use the allowed “extras” to the shakes, so in theory you can eat as much as you like. Be aware of carrots though, as their carb content is quite high to remain in ketosis. Hope this answers your question !
Cheers, Joni ?
Wendy
October 19, 2015
Hi Joni
You are my Angel, I am also on the intensive phase, I am also herring a bit bored with just stir fry and then found your blog. What joy!! Here I found recipes that were so similar to what I liked to eat. I am trying the vege fritters, hubby also loves them , so this way we can eat together.
Thank you from bottom of my heart and my taste buds
Wendy. ?
Wendy
October 19, 2015
Hi Joni
I just wanted to say you are an Angel. I am on the intensive phase and getting bit tired of salad and stir fry Vegas. Then I found your blog, I love the recipes, finally recipes that I can eat with my hubby ( he also has meat) You have given me more motivation. And confidence being on Optifast.
Thank you Thank you
Wendy. ??
hazal
December 26, 2015
how long did it take u to lose all that weight joni
Joni Condos
December 26, 2015
Hi hazal, the bulk was 4 months then plodding along for another 2 months, now maintaining š life is SO much better š joni ???
Kerry Greenway
January 20, 2016
How do I follow you? I started the shakes today and am a little confused, do you have the shakes 3 times a day and have the meal as per the recipes as well, I am extremely new to this so please be gentle on me. Thank you
Joni Condos
January 20, 2016
Hi Kerry š
I base the recipes on the Aus/NZ Optifast program. They are also suitable for any VLCD regime. In Aus/NZ it is 3 shakes per day plus 2-4 cups of low starch vegetables and 1 tsp oil. My recipes use the allowed vegetables and oil. So you can have your shakes and 2-4 cups of these recipes (or normal salad, soup, stir fry etc.).
You can follow me on :
Blog: http://www.opticook.org
Facebook: https://www.facebook.com/opticook?ref=ts&fref=ts
Pinterest: http://pinterest.com/joni1976/opti-intensive-recipes/
Instagram: https://instagram.com/opticook/
Definatley consult the Optifast website http://www.optifast.com.au if you join you will get access to heaps of great information and it explains the program in detail. There is also an allowed list of vegetables and condiments on there that I have used to formulate the Opti Cook recipes.
Cheers, Joni
Jan
February 5, 2016
You’re pretty amazing. Loving your recipes for the intensive phase. May I ask why you use (which I’ve gone off and bought) coconut oil? I know you don’t use a lot but I’ve read some not very flattering stuff about it. Thank you for an inspirational blog.
Joni Condos
February 6, 2016
Hi Jan ! Thanks for the lovely words. I use coconut oil sparingly as it adds amazing flavour to recipes where you would normally use coconut milk or cream. You can also use olive oil and add 1/2 tsp coconut essence if you are unsure about it. I’ve read mixed reviews, but at such a small amount I don’t worry about it personally,
Cheers Joni
Judith
February 13, 2016
Hi Joni,
I have just found your blog and am at the beginning of a pre bariatric surgery Optifast phase.
I feel like crying because all your recipes look FANTASTIC! Thank you. Clever lady. š
Joni Condos
February 13, 2016
Oh thanks Judith for taking the time to write to me ! Yes they are all designed for the pre op phase, so cook away š all the best with your journey š Joni ???
Olive Bawdekar
February 23, 2016
Thank you for helping us out with your recipes. All the best on your journey. Olive
Kel
March 12, 2016
Wow! Thank you for your amazing recipes. I was about to give up on the Optifast intensive phase but after finding your website and recipes I have found more motivation than ever. Can’t wait to try them all!
Joni Condos
March 12, 2016
No worries kel ! All the best with your journey , it’s so worthwhile š Joni
Jodie
March 13, 2016
Hello. I just happened to find this site. Awesome. Please help. I am day 4 on intensive phase. I have emailed and messaged the “ask an expert” regarding vege portions and I have not received any response. I am not doing this under medical supervision I purchased thru pharmacy and going on the optifast site. Can you please tell me if we measure the Veges before or after cooking. Am I able to add ?konji noodles to this vege meal. Do I need to reduce Veges to make up for extra carbs. I am sorry if I sound silly. I am just not getting anywhere and want to make sure I am doing this correctly. Thanks for any help you may be able to give me.
Joni Condos
March 13, 2016
Hi Jodie ! Just confirming up front, OptiCook is not associated in any way with Nestle or the Optifast program but definitely here to help !
Here is the answer from the Optifast website re cooked or raw :
“Should my 2 cups of vegetables be measured cooked or raw?
Either is fine – as long as you consume at least 2 cups! The vegetables listed in the Allowed Foods Guidelines are very low calorie and it does not matter if you measure them raw or after you have cooked them.”
I have an email from Optifast dieticians stating that Konjac noodles are acceptable on the intensive program and should simply be measured in with your other low starch vegetables. There are no other additions other than them to the allowed vegetables list at this time.
I also have another email confirming 2-4 cups of allowed vegetables per day is fine. I personally ate up to 6 cups on really hungry days.
Hope this helps š
Joni
Georgina
April 20, 2016
Hi Joni,
Thank you so much for this site and your amazing recipes! I am 4 weeks into the programme and have lost 6kgs so far. Your recipes have been a lifesaver for being able to cook yummy food so I don’t fall off the wagon. You are such an inspiration – do you have any tips for the rest of the journey, like how much exercise to do? Thanks š
Joni Condos
April 20, 2016
Hi Georgina,
Thanks for letting me know your fab success ! No real tips for exercising, I just walked my baby around in the pram for 45 mins a day and kept an eye on my step counts too using a Fitbit š all the very best ! Cheers Joni
tina
June 3, 2016
hi joni a bit hug and kiss from afar for wonderful recipes i am on the track of going in for gastric sleeve surgery for a number of reasons and with the help of optifast and your great meal ideas i have lost 33 kgs since end of jan this year. im a very fussy eater so boredom on this diet was always going to be the issue but with your imagination and honesty i find myself enjoying cooking and love how im feeling inside and out. thanks again
Joni Condos
June 3, 2016
Fabulous Tina ! So glad the recipes are helping you out & congrats on an amazing loss, you must feel fantastic, all the very best , Joni ???
Glenys P
June 14, 2016
I have been on the intensive opti fast just finishing my 5th week and have lost 9.2kg. I have just found your site and I can’t wait to start trying your amazing recipes. I am having a hernia op and a tummy tuck at the end of August. The surgeon wanted me to lose kilos before op. I will be on intensive until then, so I am so excited to hopefully be successful in trying your recipes. THANKS
Joni Condos
June 14, 2016
Excellent Glenys ! Hope the recipes help, it was about that time for me when I got really bored with the plain veggies & started experimenting ! Any question or comments, don’t hesitate to contact, cheers Joni
Ally McPherson
July 18, 2016
Hi Joni, I was in Coles the other day buying my Slendia spaghetti and the checkout lady asked me about them. She had just been diagnosed diabetic and I ended up telling her all about your fabulous recipes. I also told my dietitian about your website and she loves it and will be recommending it to some of her other clients. Just had to let you know I spreading the word wherever I go ! Ally
Joni Condos
July 19, 2016
Oh, thanks Ally ! So glad they are helping and yes they are fab for diabetics as well. Go girl ! Joni ?
Annabel
August 18, 2016
I have just read your recipes and all the comments and you have clarified so much for me. Thank you…thank you…thank you!
joyce
September 17, 2016
hi Joni, just found you today. I feel so relieved as I was struggling with the recipes’ live in Nz and just started my journey. Bless you ! amazing recipes !! thank thank you thank you!!!!
Joni Condos
September 17, 2016
No worries Joyce !
Rochelle
January 29, 2017
Thank you!!!!!! I’m on optifast for only 1 week and struggling for ideas for my veg. I can’t wait to start cooking these!
Amanda Donohoe
November 9, 2017
Hi Joni, Was introduced to your website by my dietician. On the intensive side of the Optifast life at the moment but looking for recipes that will be appetising for me and my non-Opti husband. Your blog is fantastic and the recipes are really easy. Thanks really appreiciate the time and effort you have gone to so that our lives are easier. You are a champion!!
Joni Condos
January 26, 2018
Thank you for making the effort to write and thank me, I really appreciate your words š Cheers, Joni š
De Reed
January 16, 2018
this site has been a god send thank you so much for creating such delicious recipes cant thank you enough
Susie
January 21, 2018
Joni,
I just read all about you and I feel like I have hit GOLD.
Thankyou so much. Day 7 any Iām now going to cook up a storm. Thanks Susie.
Joni Condos
January 26, 2018
Aw thanks Susie ! All the best of luck š Joni
Margaret
March 1, 2018
Hi Joni, Thank you so much for your fabulous recipes. They have helped me stay on track with the Optifast Intensive phase as I was getting bored with steamed/stir fried veggies. After 4 weeks I have lost 11kg and your recipes have definitely contributed to me staying focused. Thank you, thank you, thank you š Margaret
Ally
April 11, 2018
Hi Joni, I just wanted to say thank you from the bottom of my heart for your recipes! they are making my (and my partners) pre-diet for gastric sleeving 1000 times easier.
Thank you!!!
Jacinta
May 8, 2018
Thank you very much for making VLCD so exciting – I look forward to my meals now thanks to your wonderful recipes!