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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

Zucchini fritters with smoked salmon and cream cheese

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

INGREDIENTS:

CARBS: ½ zucchini, 3 tablespoons of almond flour, lemon zest from ½ lemon

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon, 1 tablespoon low-fat cream 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, dill

METHOD:

Grate the zucchini, then squeeze out all the water. Add salt, pepper, lemon zest, eggs, almond flour and mix it all together. Heat up the oil in a frying pan and add a couple of tablespoons of the mixture on the hot pan, shaping it into fritters. Carefully flip over after 5 minutes. Then serve with cream cheese, smoked salmon, and dill.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Mixed berries and mango with yoghurt, nuts and chia seeds

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

INGREDIENTS:

CARBS: 1 cup mixed berries (fresh or frozen), 1 mango (fresh or frozen)

PROTEIN: 1 cup organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon walnuts, 1 tablespoon pecan nuts, 1 tablespoon almonds

METHOD:

Thaw the frozen fruit in a microwave, add the yoghurt, chopped nuts and chia seeds.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with halloumi, spinach, zucchini and kale

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

INGREDIENTS:

CARBS: 1 cup spinach, 1 cup kale, ½ zucchini

PROTEIN: 30g (4 x 0.5cm slices) halloumi cheese, 2 organic or free-range eggs, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon chia seeds

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

METHOD:

Heat up the oil in a frying pan and cook the zucchini, spinach, and kale with salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and add the cooked vegetables and chia seeds into the egg mixture. Heat up a frying pan with the oil and place the halloumi on the hot pan then add the eggs. Cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready then serve with yoghurt and dill dressing or Vegenaise.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Coconut pancakes with homemade berry chia jam

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15 Minutes

INGREDIENTS:

CARBS: 1 cup mixed berries (fresh or frozen), ½ cup coconut flour, 1 tablespoon almond flour, lemon zest from ½ lemon

PROTEIN: 2 organic or free-range eggs, ¼ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 2 tablespoons peanut oil, 1 tablespoon coconut oil, 1 tablespoon chia seeds

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt, 1 teaspoon baking powder, 2 tablespoons dextrose, 2 teaspoons vanilla extract

METHOD:

Put the chia seeds in the hot water until a gel forms. Thaw the berries in a microwave for 30- 40 seconds then break them up with a fork or in a food processor. Add the chia seeds, lemon zest, a teaspoon of vanilla extract and half of the dextrose. For the pancake mixture mix the eggs, coconut flour, almond flour, coconut oil, salt, milk, baking powder, dextrose, yoghurt and vanilla extract until there are no lumps. Heat up the peanut oil in the pan and pour some of the mixture in depending on how thick you like your pancakes. Cook the pancakes until brown on each side. Serve with chia jam.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Zucchini fritters with smoked salmon and cream cheese

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

INGREDIENTS:

CARBS: ½ zucchini, 3 tablespoons of almond flour, lemon zest from ½ lemon

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon, 1 tablespoon low-fat cream 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, dill

METHOD:

Grate the zucchini, then squeeze out all the water. Add salt, pepper, lemon zest, eggs, almond flour and mix it all together. Heat up the oil in a frying pan and add a couple of tablespoons of the mixture on the hot pan, shaping it into fritters. Carefully flip over after 5 minutes. Then serve with cream cheese, smoked salmon, and dill.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Mixed berries and mango with yoghurt, nuts and chia seeds

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

INGREDIENTS:

CARBS: 1 cup mixed berries (fresh or frozen), 1 mango (fresh or frozen)

PROTEIN: 1 cup organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon walnuts, 1 tablespoon pecan nuts, 1 tablespoon almonds

METHOD:

Thaw the frozen fruit in a microwave, add the yoghurt, chopped nuts and chia seeds.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with halloumi, spinach, zucchini, and kale

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

INGREDIENTS:

CARBS: 1 cup spinach, 1 cup kale, ½ zucchini

PROTEIN: 30g (4 x 0.5cm slices) halloumi cheese, 2 organic or free-range eggs, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon chia seeds

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

METHOD:

Heat up the oil in a frying pan and cook the zucchini, spinach, and kale with salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and add the cooked vegetables and chia seeds into the egg mixture. Heat up a frying pan with the oil and place the halloumi on the hot pan then add the eggs. Cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready then serve with yoghurt and dill dressing or Vegenaise.

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