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

Day 1 

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

Scrambled eggs with bacon and avocado on pumpkin bread

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

INGREDIENTS:

CARBS: 1 large or 2 small slices pumpkin toast or rice bread (gluten-free)

PROTEIN: 2 organic or free-range eggs, 1-2 pieces lean premium bacon or Tempeh bacon (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:

Put your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel. Heat up half of the oil in the frying pan and cook the lean bacon on both sides until crunchy. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a clean frying pan then add the eggs stirring them slowly until cooked. Serve with avocado on the toast.

Day 2

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

Ancient grain oats with rye, quinoa, and millet with banana, prunes and goji berries

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1 small banana, 1 tablespoon prunes, 1 tablespoon goji berries

PROTEIN : 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon LSA (linseed, sunflower seeds, almonds)

METHOD:

Cook the rolled oats for approx. 5 minutes with milk then mix in chopped prunes, goji berries, and LSA.

Day 3

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

Smoked salmon on sourdough linseed toast with cream cheese and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1-2 pieces sourdough and linseed toast or rice bread (gluten-free), 4 cherry tomatoes, 1 teaspoon capers

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese/ Sheese (dairy-free), 50g smoked salmon

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

METHOD:

Spread cream cheese on the bread fresh or toasted.  Cover with slices of smoked salmon, add dill, capers and serve with tomatoes seasoned with salt and pepper.

Day 4

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

Pancakes with shredded apples, walnuts, and raisins

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

INGREDIENTS:

CARBS: 1 apple (shredded), 1 tablespoon raisins, ½ cup wholemeal flour or more until the mixture thickens or rice flour (gluten-free)

PROTEIN: 1 organic or free-range egg, ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), a tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop of protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1-2 tablespoons peanut oil, 1 tablespoon chopped walnuts

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt, 1 teaspoon baking powder, 1 tablespoon dextrose, ½ teaspoon cinnamon

METHOD:

Whisk the egg, milk, protein powder (optional), dextrose, salt, and baking powder then keep adding the flour until the batter thickens (more flour makes thicker pancakes and less makes crepes). Heat up the oil in the frying pan and cook the pancakes until golden brown on each side. Serve with shredded apple mixed with chopped walnuts, raisins, cinnamon and yoghurt.

Day 5

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

Scrambled eggs with bacon and avocado on pumpkin bread

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

INGREDIENTS:

CARBS: 1 large or 2 small slices pumpkin toast or rice bread (gluten-free)

PROTEIN: 2 organic or free-range eggs, 1-2 pieces lean premium bacon or Tempeh bacon (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:

Put your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel. Heat up half of the oil in the frying pan and cook the lean bacon on both sides until crunchy. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a clean frying pan then add the eggs stirring them slowly until cooked. Serve with avocado on the toast.

Day 6

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

Ancient grain oats with rye, quinoa, and millet with banana, prunes and goji berries

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1 small banana, 1 tablespoon prunes, 1 tablespoon goji berries

PROTEIN : 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon LSA (linseed, sunflower seeds, almonds)

METHOD:

Cook the rolled oats for approx. 5 minutes with milk then mix in chopped prunes, goji berries, and LSA.

Day 7

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

Smoked salmon on sourdough linseed toast with cream cheese and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1-2 pieces sourdough and linseed toast or rice bread (gluten-free), 4 cherry tomatoes, 1 teaspoon capers

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese/ Sheese (dairy-free), 50g smoked salmon

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

METHOD:

Spread cream cheese on the bread fresh or toasted.  Cover with slices of smoked salmon, add dill, capers and serve with tomatoes seasoned with salt and pepper.

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