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

Day 1 

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

Chicken thighs with potatoes and broccolini

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 60-90 Minutes

INGREDIENTS:

CARBS: 1 large or 2 small potatoes, 2 broccolinis

PROTEIN: 1 organic or free-range chicken thighs with bone and skin or fish (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 the potatoes, drizzle with olive oil, add salt, pepper, oregano and thyme and place on a tray. Drizzle the chicken thighs  (or fish) with olive oil and season them with all the herbs.  Put in the oven for approx. 60-90 minutes depending on the size of the chicken (fish). Add the broccolini 15 minutes towards the end.

Day 2

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

Vegetarian pizza on flatbread

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

INGREDIENTS:

CARBS: 1 serving rye or rice flatbread (gluten-free) or 1 wholegrain tortilla, ½ cup pumpkin, ½ zucchini, ½ yellow capsicum, ½ cup mushrooms, 1 tomato, 1 cup rocket salad

PROTEIN: 30g baby bocconcini 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, rosemary

OTHER: Some water to stick the flatbread together

METHOD:

Preheat oven to 200 C. Take 4 sheets of the flatbread and stick them together with a little bit of water. Sprinkle olive oil onto the base, then follow with halved bocconcini cheese, (precooked) pumpkin, zucchini, capsicum, mushrooms, tomatoes and add salt, pepper and rosemary. Place in the oven and cook for 10-15 minutes until golden brown. Serve with rocket salad on top drizzled with olive oil.

Day 3

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

Chicken schnitzel with cabbage and sweet corn salad

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

INGREDIENTS:

CARBS: ½ – 1 cup breadcrumbs or rice flour breadcrumbs (gluten-free), ½ – 1 cup wholemeal flour or almond flour (gluten-free), 1 cup white and red cabbage, 1 celery stick, 1 carrot, 1 spring onion, 1 sweet corn

PROTEIN: 120g organic or free-range chicken breast or fish (vegetarian), 1 organic or free-range egg, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 2-4 tablespoons peanut 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

METHOD:

Chop up the cabbage, spring onion, celery, and shred the carrot. Season with salt, pepper, add the (cooked) corn and Greek yoghurt and dill dressing. Then prepare 3 bowls, one with flour, one with whisked egg with salt and pepper and one with breadcrumbs. Flatten the chicken (fish) and season with salt and pepper on both sides, then cover in flour, then egg then breadcrumbs. Cook in a frying pan until golden brown.

Day 4

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

Cauliflower mash

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

INGREDIENTS:

CARBS: ¼ cauliflower, 1 big or 2 small slices whole-wheat bread or rice bread (gluten-free), 4 cherry tomatoes, 1 cup rocket salad, 1 tablespoon sundried tomatoes, 1 clove garlic

PROTEIN: 2 slices of Italian provolone cheese and 2 tablespoons low-fat cottage 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

METHOD:

Chop the cauliflower in a food processor then squeeze out the excess water in a tea towel. Heat up the oil in a frying pan with the garlic and add the cauliflower. Lower the heat, add salt and pepper, stir occasionally and cover for 5-10 minutes. Once cooked add the sundried tomatoes cut in small pieces and the cottage cheese. Serve with bread with provolone cheese, rocket salad and tomatoes.

Day 5

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

Chicken thighs with potatoes and broccolini

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 60-90 Minutes

INGREDIENTS:

CARBS: 1 large or 2 small potatoes, 2 broccolinis

PROTEIN: 1 organic or free-range chicken thighs with bone or fish (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 the potatoes, drizzle with olive oil, add salt, pepper, oregano and thyme and place on a tray. Drizzle the chicken thighs  (or fish) with olive oil and season them with all the herbs.  Put in the oven for approx. 60-90 minutes depending on the size of the chicken (fish). Add the broccolini 15 minutes towards the end.

Day 6

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

Vegetarian pizza on flatbread

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

INGREDIENTS:

CARBS: 1 serving rye or rice flatbread (gluten-free) or 1 wholegrain tortilla, ½ cup pumpkin, ½ zucchini, ½ yellow capsicum, ½ cup mushrooms, 1 tomato, 1 cup rocket salad

PROTEIN: 30g baby bocconcini 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, rosemary

OTHER: Some water to stick the flatbread together

METHOD:

Preheat oven to 200 C. Take 4 sheets of the flatbread and stick them together with a little bit of water. Sprinkle olive oil onto the base, then follow with halved bocconcini cheese, (precooked) pumpkin, zucchini, capsicum, mushrooms, tomatoes and add salt, pepper and rosemary. Place in the oven and cook for 10-15 minutes until golden brown. Serve with rocket salad on top drizzled with olive oil.

Day 7

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

Chicken schnitzel with cabbage and sweet corn salad

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

INGREDIENTS:

CARBS: ½ – 1 cup breadcrumbs or rice flour breadcrumbs (gluten-free), ½ – 1 cup wholemeal flour or almond flour (gluten-free), 1 cup white and red cabbage, 1 celery stick, 1 carrot, 1 spring onion, 1 sweet corn

PROTEIN: 120g organic or free-range chicken breast or fish (vegetarian), 1 organic or free-range egg, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 2-4 tablespoons peanut 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

METHOD:

Chop up the cabbage, spring onion, celery, and shred the carrot. Season with salt, pepper, add the (cooked) corn and Greek yoghurt and dill dressing. Then prepare 3 bowls, one with flour, one with whisked egg with salt and pepper and one with breadcrumbs. Flatten the chicken (fish) and season with salt and pepper on both sides, then cover in flour, then egg then breadcrumbs. Cook in a frying pan until golden brown.

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