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

Day 1

*Vegetarian *Gluten-free *Dairy-free

Grilled white fish with pumpkin, carrots and zucchini

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

INGREDIENTS:

CARBS: 1 carrot, 1 zucchini, 1 cup pumpkin, lemon juice from 1 lemon

PROTEIN: 120g white fish

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. Cut up and Season the pumpkin, carrot and zucchini with olive oil, salt, pepper and cumin seeds. First put in the carrot and after 5-10 minutes add the zucchini and pumpkin then cook for 10 more minutes or until soft. 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 and lemon juice.

Day 2

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

Oven baked chicken with coleslaw

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 60 Minutes or more (30 min per 500g chicken or 10 min per 2.5cm thickness for fish)

INGREDIENTS:

CARBS: 1 cup white cabbage, 1 carrot, 1 spring onion, 1 celery stick

PROTEIN: 120g organic or free-range chicken (whichever part you like) or fish (vegetarian), 1 tablespoon coleslaw dressing or Vegenaise (dairy-free mayo)

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, roast chicken spice

METHOD:

Turn on the oven 200C. If you are making the whole chicken, you can put it on a stainless steel vertical rack. Smear the olive oil on the chicken (or fish) then season it with salt, pepper and roast chicken spice (or lemon juice for Fish).  Put in the oven and let it cook depending on the size of the chicken (fish).  Prepare the salad in a bowl mixing the chopped-up cabbage, spring onion, celery, shredded carrots, salt, pepper and the dressing.

Day 3

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

Pork chops with rocket, pumpkin, beetroot, feta and chickpeas salad

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

INGREDIENTS:

CARBS: 1 cup rocket salad, 1 cup pumpkin, 2 tablespoons organic beetroot (from a can), 1 tablespoon organic chickpeas (can-drained and washed), 1 cup cos lettuce, lemon juice from 1 lemon

PROTEIN: 120g pork chops (cook with fat on but eat only the lean meat) or tofu/ fish (vegetarian), 1 tablespoon fetta cheese or Bio cheese/ Sheese (dairy-free)

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

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, thyme, fennel seeds

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 fennel seeds, salt and pepper, then put the pork (or tofu- only 1-2 minutes) in and drizzle with oil, salt pepper and fennel seeds, cover and cook for approx. 10 minutes each side on medium heat. In the meantime prepare the salad with cos lettuce, rocket, beetroot, feta, chickpeas, finely chopped walnuts and roasted pumpkin when ready. Dress with olive oil and lemon juice.

Day 4

* Vegetarian *Gluten-free *Dairy-free alternative

Carrot soup

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

INGREDIENTS:

CARBS: ½ onion, 1 clove garlic, 1 cup chopped carrots, ½ tomato, lemon zest and juice from ½  lemon, 1 cup vegetable stock (salt-reduced)

PROTEIN: 2 tablespoons sour cream or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon butter, 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, ½  tablespoon peeled chopped ginger

METHOD:

Warm up the butter and cook the chopped onion, ginger and crushed garlic until soft. Add the peeled and chopped carrots, chopped tomatoes, lemon zest and cook for couple more minutes. Then add the vegetable stock and bring to boil then lower the heat and simmer for 20 minutes semi covered until the carrots are soft. Wait for it to cool down before blending with lemon juice, salt and pepper. Serve with sour cream or Bio cheese.

Day 5

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

Steak strips with salad, red kidney beans and avocado

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

INGREDIENTS:

CARBS: 1 cup dark leave salad and spinach, 1 tomato, 1 tablespoon organic red kidney beans (can- drained and washed), ½ red capsicum, ½ cup red cabbage, lemon juice from 1 lemon

PROTEIN: 120g organic or grass-fed beef steak or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 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

METHOD:

Heat up the pan or barbecue and add steak (or tofu cook only 1-2 min) that has been cut into strips with salt, pepper. Stir-fry for approx. 5 min. For the dressing mix olive oil and lemon juice. Prepare the salad with the leaves, tomato, red cabbage, capsicum, kidney beans, avocado and drizzle with dressing.

Day 6

* Vegetarian *Gluten-free *Dairy-free

Tofu stir-fry

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

INGREDIENTS:

CARBS: ½ carrot, 5 brussels sprouts, ½ zucchini, 1 cup pumpkin, 2 tablespoons beetroot (can), ¼ red capsicum, ¼ green capsicum, ½ onion, 1 clove garlic

PROTEIN: 120g organic tofu

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

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

METHOD:

Heat up the oil in the frying pan and cook the chopped onion, red and green capsicum, crushed garlic.  Then add chopped carrots and brussels sprouts and stir occasionally. After 10 min or when soft, add pumpkin and zucchini and cook another 5 minutes. Stir in LSA and set aside. In a separate fry pan, cook the tofu with oil salt and pepper until brown on each side, only a minute or two. Serve with the stir-fried vegetables, roasted cashews, fresh mint and beetroot.

Day 7

*Vegetarian *Gluten-free *Dairy-free

Grilled white fish with pumpkin carrots and zucchini

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

INGREDIENTS:

CARBS: 1 carrot, 1 zucchini, 1 cup pumpkin, lemon juice from 1 lemon

PROTEIN: 120g white fish

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. Cut up and Season the pumpkin, carrot and zucchini with olive oil, salt, pepper and cumin seeds. First put in the carrot and after 5-10 minutes add the zucchini and pumpkin then cook for 10 more minutes or until soft. 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 and lemon juice.

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