For detailed guidelines, click on the Meal Plan Tab in the menu.

Day 1

*Vegetarian alternative with Tofu or Fish *Gluten-free *Dairy-free

Chicken, cabbage and lentil stir fry

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: ½ can organic brown lentils (drained and washed), 1 carrot, 1 cup cabbage, 1 cup broccoli, ½ onion, 1 clove garlic

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, parsley, 1 teaspoon ground cumin and turmeric

METHOD:

Heat up the oil in a frying pan and cook the chicken (or tofu) first with salt, pepper, cumin and turmeric then set aside. Chop up onion, carrot, cabbage and crushed garlic, add salt and pepper and cook with oil on a pan. After 10 minutes when soft add the broccoli, cooked lentils. After 5 minutes add chicken (or tofu) and serve with parsley.

Day 2

* Vegetarian *Gluten-free *Dairy-free alternative

Boiled eggs with feta, chickpeas, zucchini, tomato, and pumpkin

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup roasted pumpkin, 1 small zucchini, 1-2 tablespoons organic chickpeas (can- drained and washed), 1 tomato

PROTEIN: 1 -2 organic or free-range eggs, 1 tablespoon fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chopped walnuts

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, parsley

METHOD:

Preheat the oven to 200 C then chop up the pumpkin and zucchini drizzle with olive oil, add salt and pepper and thyme. Cook in the oven for 15 minutes or until soft. In the meantime boil the eggs 5 min for runny and 10 min for hard. Cut up tomatoes, walnuts and fetta, add salt and pepper and mix together. Once the pumpkin, zucchini and eggs are ready, mix in with the rest of the salad.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Grilled white fish with pumpkin, sweet corn, spinach and feta salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup spinach, ½ carrot, 1 cup roasted pumpkin, ½ can organic sweet corn (drained and washed), 1 clove garlic, lemon juice from 1 lemon

PROTEIN: 120 g white fish, 1 tablespoon of fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, cumin seeds, sweet paprika

METHOD:

Heat up the oven to 200C. Season the pumpkin with olive oil, salt, pepper and cumin seeds then cook for 15 minutes or until soft. In the meantime, prepare the salad with the corn and cut up fetta cheese and add the shredded carrot. Then heat up the oil in the pan and start cooking the fish with salt and pepper, keep turning frequently. After a few minutes, you can add the crushed garlic, then a few minutes later the paprika.

Day 4

* Vegetarian alternative with Tofu *Gluten-free *Dairy-free

Lean beef mince with roasted carrots and broccoli

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: 1 carrot, 1 cup broccoli, ½ red capsicum, ½ onion, 1 clove garlic, ½ can organic diced tomatoes

PROTEIN: 120g organic grass-fed extra lean beef mince or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, rosemary, thyme, oregano

METHOD:

Heat up the oven to 200C. Cut up and Season the carrots and broccoli with olive oil, salt, pepper and thyme. Cook for 15-20 minutes or until soft. In a frying pan heat up the oil and cook the chopped onion, capsicum and crushed garlic covered until soft. Then add the mince (or tofu at the end as it cooks in 1-2 minutes), salt, pepper, rosemary, oregano and thyme. Once cooked add the diced tomatoes from the can. Keep simmering for another 5-10 minutes. Then serve with the carrots and broccoli when ready.

Day 5

* Vegetarian *Gluten-free *Dairy-free

Salmon with salad and avocado

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves salad, ½ shredded carrot, ½ cucumber and 1 tomato, lemon juice from 1 lemon

PROTEIN: 120g salmon fillet

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Heat up the oil in the pan add salmon with salt, pepper and keep turning frequently. Towards the end add lemon juice. Prepare the salad with the leaves, cucumbers, tomato, carrot, avocado and drizzle with olive oil and lemon juice.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Halloumi with green beans, broccoli, cauliflower and chickpeas

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: ½ cup broccoli, ½ cup cauliflower, ½ cup green beans, ½ cup chickpeas, ½ onion, 1 clove garlic

PROTEIN: 30 g (4 x 0.5 cm thick slices) organic halloumi or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, 1 tablespoon soy sauce (salt-reduced)

METHOD:

Heat up the oil in a frying pan and cook the chopped-up onion, green beans, cauliflower, crushed garlic with salt and pepper first. After 5-10 minutes when soft add the broccoli, chickpeas and soy sauce. Cook for another 5 minutes. In a separate fry pan, cook the sliced-up halloumi cheese until slightly brown on each side then mix together, add LSA and serve.

Day 7

*Vegetarian alternative *Gluten-free *Dairy-free

Chicken, cabbage and lentil stir fry

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: ½ can organic brown lentils (drained and washed), 1 carrot, 1 cup cabbage, 1 cup broccoli, ½ onion, 1 clove garlic

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, parsley, 1 teaspoon ground cumin and turmeric

METHOD:

Heat up the oil in a frying pan and cook the chicken (or tofu) first with salt, pepper, cumin and turmeric then set aside. Chop up onion, carrot, cabbage and crushed garlic, add salt and pepper and cook with oil on a pan. After 10 minutes when soft add the broccoli, cooked lentils. After 5 minutes add chicken (or tofu) and serve with parsley.

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