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

Day 1

*Vegetarian alternative *Gluten-free *Dairy-free

Low carb popcorn chicken with salad and asparagus

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 5 asparaguses, 1 tablespoon coconut flour, 1 tablespoon balsamic glaze

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 organic or free-range egg

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

Preheat the oven to 200C. Place the asparagus on a tray with baking paper, drizzle with olive oil, salt, pepper, and bake for approx. 10 minutes. Cut up the chicken breast into cubes, prepare a bowl with the flour and a bowl with the egg. Whisk the egg with salt and pepper. Coat the chicken in coconut flour then dip it in the egg mixture. Heat up the peanut oil in the frying pan and cook the chicken until brown and tender. Then serve with a bowl of salad, asparagus and dress with olive oil and balsamic glaze.

Day 2

* Vegetarian *Gluten-free *Dairy-free alternative

Vegetable stir-fry with halloumi and pine nuts

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

INGREDIENTS:

CARBS: 1 cup sugar snap peas, ½ onion, 1 clove garlic, 1 cup buk choy, 1 cup mushrooms, ½ cup organic red kidney beans (can-drained and washed), 1 tablespoon fresh parsley

PROTEIN: 30 g organic halloumi or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds, 1 tablespoon pine nuts

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

METHOD:

Heat up the oil in a frying pan and cook the chopped-up onion, sugar snap peas and crushed garlic with salt and pepper. Then add the mushrooms and bok choy and cook for 5 minutes until soft, then drain the access water and add the red kidney beans. In a separate small fry pan, roast the pine nuts until brown. Then cook the sliced-up halloumi cheese with some olive oil until slightly brown on each side then mix it all together and serve with fresh parsley and pine nuts.

Day 3

*Vegetarian *Gluten-free *Dairy-free

Grilled white fish with carrots, asparagus and green beans

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 carrot, 1 cup green beans, 5 asparaguses, 1 clove garlic, lemon juice from ½ lemon

PROTEIN: 120 g white fish

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up the oven to 200C. Cut up the carrots, green beans, and asparagus into similar sizes season with olive oil, salt, pepper and cumin seeds then roast for 10-15 minutes or until soft. In the meantime, heat up the oil in the pan and start cooking the fish with salt, pepper, thyme, and rosemary, keep turning frequently. After a few minutes, you can add the crushed garlic and lemon juice.

Day 4

* Vegetarian alternative *Gluten-free *Dairy-free

Steak and salad

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

INGREDIENTS:

CARBS: 1 cup spinach, 1 cup dark green leaves, ½ carrot, ½ cup beetroot (can), 1 tablespoon balsamic glaze

PROTEIN: 120g organic or grass-fed steak or fish/ tofu (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, thyme, oregano

METHOD:

Heat up the pan or barbecue and add steak (or tofu cook only 1-2 min) seasoned with salt, pepper, oregano, and thyme. Cook for 2-3 min each side for rare, 4 min each side for medium or 5-6 minutes each side for well done. Prepare the salad with the leaves, slices of carrots, beetroot and drizzle with olive oil and balsamic glaze.

Day 5

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

Beef mince with kale chips and roasted pumpkin

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

INGREDIENTS:

CARBS: 1 cup pumpkin, 1 cup kale, ½ can organic tomatoes, ½ red capsicum, ½ onion. 1 clove garlic

PROTEIN: 120g organic or grass-fed extra lean beef mince or tofu (vegetarian), 1 tablespoon parmesan cheese or Bio cheese/ Sheese (dairy-free)

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

HERBS AND SPICES: pinch of pink Himalayan salt, cracked pepper, thyme, oregano, rosemary

METHOD:

Heat up the oven to 200C. Cut up the pumpkin and kale, season with salt, pepper, and drizzle with olive oil. Roast for 10-15 min or until kale is crunchy and pumpkin soft. In a frying pan heat up the oil and cook the chopped onion, capsicum and crushed garlic covered until soft. Then add the mince, salt, pepper, rosemary, oregano, and thyme. Once cooked add the diced tomatoes from the can. Keep simmering for another 5-10 minutes.

Day 6

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

Lamb chops with roasted carrots and asparagus

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

INGREDIENTS:

CARBS: 5 asparaguses, 1 carrot

PROTEIN: 120g lamb chops or fish (vegetarian), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (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, cumin seeds, thyme

METHOD:

Heat up the oven to 200C. Cut up the asparagus and carrots, season with salt, pepper, cumin seeds, thyme and drizzle with olive oil. Roast for 10-15 min or until soft. Season the lamb with salt, pepper and rosemary and cook in a frying pan with olive oil for approx. 5 min each side. Serve with Greek yoghurt and dill dressing.

Day 7

*Vegetarian alternative *Gluten-free *Dairy-free

Low carb popcorn chicken with salad and asparagus

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 5 asparaguses, 1 tablespoon coconut flour, 1 tablespoon balsamic glaze

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 organic or free-range egg

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

Preheat the oven to 200C. Place the asparagus on a tray with baking paper, drizzle with olive oil, salt, pepper, and bake for approx. 10 minutes. Cut up the chicken breast into cubes, prepare a bowl with the flour and a bowl with the egg. Whisk the egg with salt and pepper. Coat the chicken in coconut flour then dip it in the egg mixture. Heat up the peanut oil in the frying pan and cook the chicken until brown and tender. Then serve with a bowl of salad, asparagus and dress with olive oil and balsamic glaze.

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