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

Day 1

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

Naked chicken schnitzel with salad

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

INGREDIENTS:

CARBS: 1 cup salad with dark green leaves, ½ cup red cabbage, 1 cup spinach, 1 spring onion, 1 tablespoon coconut flour, lemon juice from 1 lemon

PROTEIN: 120g organic or free-range chicken breast or fish (vegetarian), 1 organic or free-range egg

FAT: 1 tablespoon extra virgin olive oil, 2 tablespoons peanut oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

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

METHOD:

Prepare the salad in a bowl mixing the leaves, cabbage, spring onion with lemon juice and drizzle with olive oil. Whisk the egg with LSA, salt, pepper and a tablespoon of coconut flour. Cut up the chicken, flatten it with a hammer, season with salt and pepper then cover in the egg mixture.  Heat up the oil in a frying pan and cook the chicken until brown on each side. Serve with salad.

Day 2

* Vegetarian *Gluten-free *Dairy-free

Deviled eggs with chia seeds, rocket and tomatoes

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

INGREDIENTS:

CARBS: 1-2 cups rocket salad, 1 tomato, lemon juice from 1 lemon, 1 teaspoon Dijon mustard

PROTEIN: 2 organic or free-range eggs, 2 tablespoons ranch dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chia seeds (soaked in 2 tablespoons of hot water until gel forms)

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

METHOD:

Boil the eggs 5 min for runny and 10 min for hard. Peel and cut in half. Take out the yolks and put it in a bowl. Season with salt and pepper and mix in the ranch dressing (or Vegenaise), chia seeds and mustard. Put it back into the hole of the boiled egg whites. Serve with rocket salad, tomatoes, drizzled with olive oil and lemon juice.

Day 3

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

Lean beef mince rissoles with roasted carrots and broccoli

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

INGREDIENTS:

CARBS: 1 carrot, 1 cup broccoli, ½ onion, 1 clove garlic, 1 tablespoon almond flour

PROTEIN: 120g organic grass-fed extra lean beef mince or falafel (vegetarian), 1 organic or free-range egg, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 2 tablespoons peanut oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

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. Roast for 15-20 minutes or until soft. In a bowl mix the mince, almond flour, LSA, crushed garlic, chopped onion, egg, salt, pepper, rosemary, thyme and oregano. Make the mixture into little ball shapes but slightly flatten so they cook through. In a frying pan heat up the oil and cook the rissoles until brown. Then serve with the carrots, broccoli and Greek yoghurt and dill dressing (or Vegenaise).

Day 4

* Vegetarian *Gluten-free *Dairy-free alternative

Salmon with rocket, pumpkin, fetta and chickpeas salad

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

INGREDIENTS:

CARBS: 1 cup dark leave salad, 1 cup roasted pumpkin, 1 tablespoon organic chickpeas (can- drained and washed), 1 sweet corn (boiled), ½ shredded carrot, lemon juice from 1 lemon

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

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon sesame seeds

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

METHOD:

Heat up the oven to 200C. Cut up and season the pumpkin with olive oil, salt, pepper and thyme. Cook for 15-20 minutes or until soft. Heat up the oil in the pan add salmon with salt, pepper and dill, keep turning frequently. Towards the end add the sesame seeds on both side cook for a few more minutes then add lemon juice. Prepare the salad with the leaves, chickpeas, fetta, boiled sweet corn, carrots, parsley and drizzle with olive oil and lemon juice.

Day 5

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

Extra lean beef sausages with Thai salad topped with crispy shallots

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

INGREDIENTS:

CARBS: 1 cup rocket salad, 1 carrot, 1 cup red cabbage, ½ red capsicum, 1 shallot, lemon juice from 1 lemon,1 tablespoon barbecue sauce (sugar-reduced)

PROTEIN: 1-2 extra lean sausages or fish (vegetarian)

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

METHOD:

Cut the sausages in half. Then heat up the pan or barbecue and add sausages (or fish) to cook. When brown serve with mixed salad tossed with shredded carrots, chopped capsicum, red cabbage, LSA, olive oil, lemon juice and top with crispy shallots (cook in oil until brown then drain the oil on a fine mashed sieve).

Day 6

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

Chicken and vegetable soup

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

INGREDIENTS:

CARBS: ½ onion, 1 clove garlic, 1 carrot, 1 celery stick, 1 zucchini, 1 cup broccoli, ½ litre chicken stock (salt-reduced) or water (vegetarian)

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

METHOD:

Warm up the oil and cook the chopped onion and crushed garlic first until soft. Then add the chopped carrots, celery, chicken (or tofu at the end) and cook covered for 10 minutes. Then add the zucchini, broccoli, parsley and chicken stock and cook for another 10 minutes until all the ingredients are soft.

Day 7

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

Naked chicken schnitzel with salad

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

INGREDIENTS:

CARBS: 1 cup salad with dark green leaves, ½ cup red cabbage, 1 cup spinach, 1 spring onion, 1 tablespoon coconut flour, lemon juice from 1 lemon

PROTEIN: 120g organic or free-range chicken breast or fish (vegetarian), 1 organic or free-range egg

FAT: 1 tablespoon extra virgin olive oil, 2 tablespoons peanut oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

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

METHOD:

Prepare the salad in a bowl mixing the leaves, cabbage, spring onion with lemon juice and drizzle with olive oil. Whisk the egg with LSA, salt, pepper and a tablespoon of coconut flour. Cut up the chicken, flatten it with a hammer, season with salt and pepper then cover in the egg mixture.  Heat up the oil in a frying pan and cook the chicken until brown on each side. Serve with salad.

If you would like to download the Meal plan, click here.