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

Day 1 

*Vegetarian *Gluten-free alternative *Dairy-free 

Poached eggs on toast with avocado and tomatoes

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

INGREDIENTS:

CARBS: 1 large or 2 small slices ancient grain toast or rice bread (gluten-free), 4-5 cherry tomatoes

PROTEIN: 2 organic or free-range eggs

FAT: 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 the bread in the toaster. Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. When cooked, get the eggs out and place them on a paper towel to dry or straight onto your toast.  Add salt and pepper and serve with cherry tomatoes.

Day 2

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

Ancient grain oats with rye, quinoa, and millet with apple, cinnamon and walnuts

  • 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 shredded apple

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon walnuts

HERBS, SPICES, AND BAKING: 1 teaspoon cinnamon

METHOD:

Cook the rolled oats with milk and shredded apple for approx. 5 minutes. Then serve with yoghurt, walnuts, and cinnamon.

Day 3

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

Turkey, spinach, egg quesadillas

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

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), ½ cup spinach

PROTEIN: 2 organic or free-range eggs, 2 slices turkey or tuna (vegetarian), 2 tablespoons mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up half of the oil in a pan and add the tortilla flipping it every 10 seconds until air pockets form. Add cheese, reduce the heat and cover the pan until the cheese is melted. Then add spinach and turkey slices. Fry the eggs separate, once cooked but still runny, put them on top of the turkey. Then flip over half of the tortilla closing the quesadilla like an omelette.

Day 4

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

Semolina with banana and strawberries

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

INGREDIENTS:

CARBS: 1 banana, ½ cup strawberries (fresh or frozen), ¼ cup semolina or corn meal (gluten-free)

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

FAT: 1 tablespoon flaxseed oil or flaxseed meal

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt

METHOD:

Add semolina with milk and a pinch of salt to a pot and continuously stir while it simmers for 5-10 minutes or until thickens. Serve with banana, strawberry and flaxseed oil or flax meal.

Day 5

*Vegetarian *Gluten-free alternative *Dairy-free 

Poached eggs on toast with avocado and tomatoes

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

INGREDIENTS:

CARBS: 1 large or 2 small slices ancient grain toast or rice bread (gluten-free), 4-5 cherry tomatoes

PROTEIN: 2 organic or free-range eggs

FAT: 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 the bread in the toaster. Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. When cooked, get the eggs out and place them on a paper towel to dry or straight onto your toast.  Add salt and pepper and serve with cherry tomatoes.

Day 2

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

Ancient grain oats with rye, quinoa, and millet with apple, cinnamon and walnuts

  • 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 shredded apple

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon walnuts

HERBS, SPICES, AND BAKING: 1 teaspoon cinnamon

METHOD:

Cook the rolled oats with milk and shredded apple for approx. 5 minutes. Then serve with yoghurt, walnuts, and cinnamon.

Day 3

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

Turkey, spinach, egg quesadillas

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

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), ½ cup spinach

PROTEIN: 2 organic or free-range eggs, 2 slices turkey or tuna (vegetarian), 2 tablespoons mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up half of the oil in a pan and add the tortilla flipping it every 10 seconds until air pockets form. Add cheese, reduce the heat and cover the pan until the cheese is melted. Then add spinach and turkey slices. Fry the eggs separate, once cooked but still runny, put them on top of the turkey. Then flip over half of the tortilla closing the quesadilla like an omelette.

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