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

Day 1

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

Chicken thighs with potato salad

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 25-30 Minutes

INGREDIENTS:

CARBS: 1 potato, ½ carrot, 2 small sweet and sour pickled cucumbers, 1 tablespoon peas (can-drained and washed)

PROTEIN: 1-2 organic or free-range chicken thighs or fish (vegetarian), 1 organic or free range egg, 1 tablespoon Thomy mayonnaise 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:

Preheat oven to 200 C. Cover the chicken with olive oil, salt, pepper and roast chicken spice. Place in the oven and cook for 20-30 minutes until golden brown. For the potato salad, cut up the potato and carrot into small cubes, then boil them with a pinch of salt until soft (approx. 15 minutes). Boil the egg for 10 minutes. When ready, strain the water, peel the egg and let them cool. Then cut the egg into small cubes and mix it with the potato, carrot, peas, chopped up pickles, salt, pepper, and mayonnaise. Serve the chicken with the potato salad.

Day 2

*Vegetarian *Gluten-free alternative *Dairy-free 

White fish with salad, caramelized pears, and croutons

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

INGREDIENTS:

CARBS: 1 slice ciabatta bread or rice bread (gluten-free), 1 cup dark green leaves, 1 small pear, 1 corn (boiled or can),  1 tablespoon wholemeal flour or rice flour (gluten-free), 1 teaspoon honey

PROTEIN: 120g white fish

FAT: 2 tablespoons extra virgin olive oil, 10g organic butter, 1 tablespoon walnuts

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, basil, thyme, oregano, mustard powder

METHOD:

Heat up the oven to 200C. Slice the bread into cubes, drizzle with olive oil, season with salt and pepper and bake on the top rack for 5-10 minutes. In the mean-time mix the flour with salt, pepper, basil, thyme, oregano and mustard powder. Add the fish and coat it in the mixture.

To caramelise the pear, heat up the butter on the frying pan, then add the chopped up pear and cook until soft (approx. 5 minutes) then add the honey and cook for a couple more minutes.

Heat up the oil in a clean frying pan and fry the fish for 5-10 minutes each side until cooked.

Prepare the salad with the leaves, corn, croutons, walnuts and caramelised pear.

Day 3

*Vegetarian alternative *Gluten-free *Dairy-free 

Beef stir-fry with veggies and sesame rice

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1/3 cup brown rice, 1 carrot, 1 cup sugar snap peas, 1 small ginger, 1 tablespoon soy sauce (salt-reduced)

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

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

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

METHOD:

In a pot or rice cooker simmer 1/3 cup of brown rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then add the sesame seeds set aside and leave it covered for 5 more minutes. Add the chia seeds before serving. Marinate the meat in soy sauce mixed with crushed garlic and grated ginger then set aside while you cook the vegetables. Heat up the olive oil on a frying pan and stir fry the chopped up vegetable with salt and pepper for 5-10 minutes. Then fry your meat until tender approx. a couple of minutes and serve with rice and veggies.

Day 4

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

Smoked salmon and spinach quesadilla

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

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), 1 cup spinach, 1 teaspoon capers

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

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Heat up the oil in a pan and heat both sides of the tortilla flipping every 10 seconds until air pockets form. Add cheese, salmon and spinach on the tortilla, reduce the heat and cover the pan until the cheese is melted. Then flip over half of the tortilla closing the quesadilla like an omelette.

Day 5

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

Chicken thighs with potato salad

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 25-30 Minutes

INGREDIENTS:

CARBS: 1 potato, ½ carrot, 2 small sweet and sour pickled cucumbers, 1 tablespoon peas (can-drained and washed)

PROTEIN: 1-2 organic or free-range chicken thighs or fish (vegetarian), 1 organic or free range egg, 1 tablespoon Thomy mayonnaise 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:

Preheat oven to 200 C. Cover the chicken with olive oil, salt, pepper and roast chicken spice. Place in the oven and cook for 20-30 minutes until golden brown. For the potato salad, cut up the potato and carrot into small cubes, then boil them with a pinch of salt until soft (approx. 15 minutes). Boil the egg for 10 minutes. When ready, strain the water, peel the egg and let them cool. Then cut the egg into small cubes and mix it with the potato, carrot, peas, chopped up pickles, salt, pepper, and mayonnaise. Serve the chicken with the potato salad.

Day 2

*Vegetarian *Gluten-free alternative *Dairy-free 

White fish with salad, caramelized pears, and croutons

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

INGREDIENTS:

CARBS: 1 slice ciabatta bread or rice bread (gluten-free), 1 cup dark green leaves, 1 small pear, 1 corn (boiled or can),  1 tablespoon wholemeal flour or rice flour (gluten-free), 1 teaspoon honey

PROTEIN: 120g white fish

FAT: 2 tablespoons extra virgin olive oil, 10g organic butter, 1 tablespoon walnuts

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, basil, thyme, oregano, mustard powder

METHOD:

Heat up the oven to 200C. Slice the bread into cubes, drizzle with olive oil, season with salt and pepper and bake on the top rack for 5-10 minutes. In the mean-time mix the flour with salt, pepper, basil, thyme, oregano and mustard powder. Add the fish and coat it in the mixture.

To caramelise the pear, heat up the butter on the frying pan, then add the chopped up pear and cook until soft (approx. 5 minutes) then add the honey and cook for a couple more minutes.

Heat up the oil in a clean frying pan and fry the fish for 5-10 minutes each side until cooked.

Prepare the salad with the leaves, corn, croutons, walnuts and caramelised pear.

Day 3

*Vegetarian alternative *Gluten-free *Dairy-free 

Beef stir-fry with veggies and sesame rice

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1/3 cup brown rice, 1 carrot, 1 cup sugar snap peas, 1 small ginger, 1 tablespoon soy sauce (salt-reduced)

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

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

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

METHOD:

In a pot or rice cooker simmer 1/3 cup of brown rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then add the sesame seeds set aside and leave it covered for 5 more minutes. Add the chia seeds before serving. Marinate the meat in soy sauce mixed with crushed garlic and grated ginger then set aside while you cook the vegetables. Heat up the olive oil on a frying pan and stir fry the chopped up vegetable with salt and pepper for 5-10 minutes. Then fry your meat until tender approx. a couple of minutes and serve with rice and veggies.

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