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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

Berry bomb smoothie

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

INGREDIENTS:

CARBS: ½ cup blueberries, ¼ cup raspberries (fresh or frozen), 1 tablespoon honey

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon almond butter

METHOD:

Put milk, protein powder (optional), berries, almond butter, chia seeds and honey into a blender and mix until smooth.

Day 2

* Vegetarian *Gluten-free *Dairy-free alternative

Kale chips with sweet corn

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

INGREDIENTS:

CARBS: 2 cups kale, 1-2 small sweet corns

PROTEIN: 1 tablespoon parmesan 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 oven to 200C. Drizzle the kale with olive oil, season with salt, pepper and parmesan cheese. Bake for 10 minutes or until crunchy. Boil the corn in water with salt for 10 minutes.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Strawberry, blueberry and spinach smoothie

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

INGREDIENTS:

CARBS: ½ cup blueberries, ½ strawberries (fresh or frozen), ½ cup spinach

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

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

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, berries, spinach into a blender and mix until smooth.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Roasted pumpkin with chia and hemp seeds

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

INGREDIENTS:

CARBS: ¼ small pumpkin

PROTEIN: 2 tablespoons Greek yoghurt and dill dressing or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon chia seeds, 1 tablespoon hemp seeds

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

METHOD:

Heat up the oven to 200C. Drizzle the pumpkin with olive oil, season with salt, pepper, chia seeds and hemp seeds. Bake for 15 minutes or until soft and serve with Greek yoghurt and dill dressing.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Berry bomb smoothie

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

INGREDIENTS:

CARBS: ½ cup blueberries, ¼ cup raspberries (fresh or frozen), 1 tablespoon honey

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon almond butter

METHOD:

Put milk, protein powder (optional), berries, almond butter, chia seeds and honey into a blender and mix until smooth.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Strawberry, dark chocolate and chia seeds cupcake

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: ½ cup strawberries (fresh or frozen), 2 tablespoons coconut flour

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese (dairy-free), 1 organic or free-range egg

FAT: 1 tablespoon chia seeds, 1 tablespoon coconut oil, 2 squares dark chocolate

BAKING: ½ teaspoon vanilla essence, 1 teaspoon baking powder, 1 tablespoon dextrose

METHOD:

Heat up the oven to 200C. Mix in food processor coconut oil, dextrose, baking powder, coconut flour, vanilla essence, egg and cream cheese. Pour into patty pans or muffin tin and push in 4-5 strawberries and bits of dark chocolate in each cupcake then top with chia seeds. Bake for approx. 20 minutes or until brown.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Greek yoghurt with chia jam and dark chocolate

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

INGREDIENTS:

CARBS: 1 cup mixed berries (fresh or frozen), lemon juice from ½ lemon

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

FAT: 1 tablespoon chia seeds, 2 squares dark chocolate

BAKING: 1 tablespoon dextrose, vanilla essence

METHOD:

Thaw the berries in the microwave for 30-40 seconds, then mix with a fork or in a food processor. Add chia seeds (soaked in ¼ cup hot water until gel forms), lemon juice, dextrose and vanilla essence. Serve the yoghurt with chia seeds and chocolate.

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