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

Day 1

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

Chicken thighs with couscous, pumpkin, and asparagus

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

INGREDIENTS:

CARBS: 1/3 cup couscous or rice (gluten-free), 5 asparaguses, 1 cup pumpkin, ¼ chargrilled red capsicum, ½ cup spring onion, 1 clove garlic

PROTEIN: 120g organic or free-range chicken thigh (use only the lean meat) or tofu (vegetarian)

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

Turn on the oven 200 C. Mix the couscous with boiling water, stir, then cover and let it steam for 5-10 minutes or cook your rice in the rice cooker with 2/3 cup water (25 minutes). Chop up the pumpkin, and asparagus drizzle with olive oil, salt and pepper and roast in the oven for 15-20 minutes. In the meantime, cut off the fat from the chicken thigh, cut up on smaller pieces (or Tofu), fry on a pan with oil, salt, pepper and smoked paprika. Once the pumpkin is cooked, mix with couscous, sliced almonds, spring onion and chargrilled capsicum.

Day 2

*Vegetarian *Gluten-free alternative *Dairy-free alternative

Vegetarian pizza with pesto and goats cheese

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

INGREDIENTS:

CARBS: 1 serving wholemeal pizza base or 1 wholegrain tortilla or rice flour pizza base (gluten-free), ½ red capsicum, 1 cup spinach, 1 cup rocket salad, ½ cucumber, 1 tomato, 1 tablespoon pesto

PROTEIN: 25g goats cheese, 25g mozzarella cheese or Bio Cheese/ Sheese (dairy-free)

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:

Preheat oven to 200 C. Smear the pesto onto the base, then follow with mozzarella cheese, goats cheese, capsicum and spinach. Place in the oven and cook for 15-25 minutes until golden brown. Serve with rocket salad with cucumbers and tomatoes topped with olive oil and pesto sauce.

Day 3

*Vegetarian *Gluten-free *Dairy-free

Salmon with sweet potato, carrots and brussels sprouts

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

INGREDIENTS:

CARBS: 1 small sweet potato, 1 carrot, 3-4 brussels sprouts

PROTEIN: 120g salmon

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Heat up the oven to 200C. Cut up the carrots, brussels sprouts and sweet potatoes, drizzle with olive oil and place on a tray. Season with salt, pepper and thyme. Put in the oven for approx. 20 minutes or until cooked. Season the salmon with salt, pepper, dill and fry on a pan with olive oil for 5-10 minutes each side depending on how thick it is until cooked. Add the sweet paprika towards the end. Serve with lemon.

Day 4

* Vegetarian *Gluten-free *Dairy-free

King prawns with quinoa salad and lemon

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15-25 Minutes

INGREDIENTS:

CARBS: ¼ cup quinoa, 1 tomato, ½ cucumber, 1 spring onion, 1 stick celery, ¼ red capsicum, 1 clove garlic, ¼ lemon

PROTEIN: 4-5 king prawns

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

In a pot simmer a ¼ cup of quinoa with a ½ cup of water and a pinch of salt for 10-15 min with a lid on then set aside and leave it covered for 5-10 more minutes. Then transfer into a bowl and let it cool. Fry the prawns on a frying pan with garlic, olive oil, salt and pepper or on a barbeque for 3-4 of minutes each side.  After 5-10 minutes (after you cooked the prawns) mix with chopped tomatoes, spring onion, cucumber, capsicum, basil and celery. Serve with lemon wedges.

Day 5

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

Chicken thighs with couscous, pumpkin, and asparagus

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

INGREDIENTS:

CARBS: 1/3 cup couscous or rice (gluten-free), 5 asparaguses, 1 cup pumpkin, ¼ chargrilled red capsicum, ½ cup spring onion, 1 clove garlic

PROTEIN: 120g organic or free-range chicken thigh (use only the lean meat) or tofu (vegetarian)

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

Turn on the oven 200 C. Mix the couscous with boiling water, stir, then cover and let it steam for 5-10 minutes or cook your rice in the rice cooker with 2/3 cup water (25 minutes). Chop up the pumpkin, and asparagus drizzle with olive oil, salt and pepper and roast in the oven for 15-20 minutes. In the meantime, cut off the fat from the chicken thigh, cut up on smaller pieces (or Tofu), fry on a pan with oil, salt, pepper and smoked paprika. Once the pumpkin is cooked, mix with couscous, sliced almonds, spring onion and chargrilled capsicum.

Day 6

*Vegetarian *Gluten-free alternative *Dairy-free alternative

Vegetarian pizza with pesto and goats cheese

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

INGREDIENTS:

CARBS: 1 serving wholemeal pizza base or 1 wholegrain tortilla or rice flour pizza base (gluten-free), ½ red capsicum, 1 cup spinach, 1 cup rocket salad, ½ cucumber, 1 tomato, 1 tablespoon pesto

PROTEIN: 25g goats cheese, 25g mozzarella cheese or Bio Cheese/ Sheese (dairy-free)

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:

Preheat oven to 200 C. Smear the pesto onto the base, then follow with mozzarella cheese, goats cheese, capsicum and spinach. Place in the oven and cook for 15-25 minutes until golden brown. Serve with rocket salad with cucumbers and tomatoes topped with olive oil and pesto sauce.

Day 7

*Vegetarian *Gluten-free *Dairy-free

Salmon with sweet potato, carrots and brussels sprouts

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

INGREDIENTS:

CARBS: 1 small sweet potato, 1 carrot, 3-4 brussels sprouts

PROTEIN: 120g salmon

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Heat up the oven to 200C. Cut up the carrots, brussels sprouts and sweet potatoes, drizzle with olive oil and place on a tray. Season with salt, pepper and thyme. Put in the oven for approx. 20 minutes or until cooked. Season the salmon with salt, pepper, dill and fry on a pan with olive oil for 5-10 minutes each side depending on how thick it is until cooked. Add the sweet paprika towards the end. Serve with lemon.

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