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

Day 1

*Vegetarian *Gluten-free *Dairy-free 

Coconut chicken with rice and veggies

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

INGREDIENTS:

CARBS: 1/3 cup basmati rice, ½ cup broccoli, 1 spring onion, ½ carrot, ½ cup sugar snap peas, ½ cup spinach, 1 clove garlic

PROTEIN: 120g organic or free-range chicken breast or fish (vegetarian), 1 can organic coconut milk

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

METHOD:

In a pot or rice cooker simmer 1/3 cup of rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then set aside and leave it covered for 5 more minutes. While the rice is cooking heat up the oil in the frying pan and add crushed garlic, spring onion, carrot and sugar snap peas seasoned with salt and pepper. Stir and cook for a few minutes then add the broccoli and cook for another 2 minutes. Set aside and add the spinach. In a separate frying pan cook the chicken with salt and pepper for 5-10 minutes until brown then add the coconut milk. Serve with rice and veggies.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Calamari and sweet potato chips with salad

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

INGREDIENTS:

CARBS: 1 sweet potato (medium size), 1 cup spinach with dark green leaves, ¼ carrot, ¼ cup beetroot, 2 tablespoons wholemeal flour, 2 tablespoons breadcrumbs

PROTEIN: 1 organic or free-range egg, 120g calamari, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up the oven to 200C. Peel and slice the sweet potatoes into chips, drizzle with olive oil, season with salt and pepper and bake for 15-20 minutes. In the mean-time prepare a bowl with flour, a bowl with an egg and a bowl with breadcrumbs. Season the egg with salt and pepper and scramble it. Then cover the calamari rings with flour, then egg then the breadcrumbs. Heat up the oil in the frying pan and cook them until brown approx. a couple of minutes on each side. Serve with salad and sweet potato chips drizzled with Greek yoghurt and dill dressing.

Day 3

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

Turkey meatballs with fried rice and beetroot

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

INGREDIENTS:

CARBS: 1/3 cup basmati rice, 1 tablespoon peas (can- drained and washed), ½ onion, 1 clove garlic, 1 tablespoon breadcrumbs, ½ cup beetroot (can)

PROTEIN: 2 organic or free-range eggs, 1 piece premium shortcut bacon or Tempeh bacon (vegetarian), 100g turkey mince or falafels (vegetarian)

FAT: 2 tablespoons 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, parsley, rosemary, thyme

METHOD:

In a pot or rice cooker simmer 1/3 cup of 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. In a bowl mix the mince, crushed garlic, chopped onion, 1 egg, breadcrumbs, salt, pepper, rosemary and thyme. Make the mixture into little ball shapes but slightly flatten so they cook through. In a frying pan heat up the oil and cook the meatballs until brown. In a separate frying pan, heat up the oil, add chopped up bacon and cook for a couple of minutes, then add the rice and peas and stir in the other egg with salt and cracked pepper until cooked. Serve with beetroot.

Day 4

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

Pork mince with couscous and roasted almonds

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

INGREDIENTS:

CARBS: 1/3 cup couscous or rice (gluten-free), 1 zucchini, 1 tablespoon mint leaves, ½ onion, 1 clove garlic, 1 tablespoon tomato paste

PROTEIN: 120g pork mince or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon slivered almonds, 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, burrito spice, 2 cubes chicken stock

METHOD:

Mix the couscous with boiling water, chicken stock, salt, pepper, then cover and let it steam for 10 minutes or cook your rice in the rice cooker with 2/3 cup water (25 minutes). Once the water is absorbed fluff it with a fork and add chopped mint leaves. Then heat up a frying pan and roast the almonds until slightly brown. Set aside, add olive oil, chopped onion, crushed garlic, cook for a couple of minutes, then add the pork breaking it up. Cook for 5-10 minutes then add the tomato paste, burrito spice, crumbled chicken stock, shredded zucchini. Cook for a couple more minutes then serve with couscous topped with roasted almonds.

Day 5

*Vegetarian *Gluten-free *Dairy-free 

Coconut chicken with rice and veggies

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

INGREDIENTS:

CARBS: 1/3 cup basmati rice, ½ cup broccoli, 1 spring onion, ½ carrot, ½ cup sugar snap peas, ½ cup spinach, 1 clove garlic

PROTEIN: 120g organic or free-range chicken breast or fish (vegetarian), 1 can organic coconut milk

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

METHOD:

In a pot or rice cooker simmer 1/3 cup of rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then set aside and leave it covered for 5 more minutes. While the rice is cooking heat up the oil in the frying pan and add crushed garlic, spring onion, carrot and sugar snap peas seasoned with salt and pepper. Stir and cook for a few minutes then add the broccoli and cook for another 2 minutes. Set aside and add the spinach. In a separate frying pan cook the chicken with salt and pepper for 5-10 minutes until brown then add the coconut milk. Serve with rice and veggies.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Calamari and sweet potato chips with salad

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

INGREDIENTS:

CARBS: 1 sweet potato (medium size), 1 cup spinach with dark green leaves, ¼ carrot, ¼ cup beetroot, 2 tablespoons wholemeal flour, 2 tablespoons breadcrumbs

PROTEIN: 1 organic or free-range egg, 120g calamari, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up the oven to 200C. Peel and slice the sweet potatoes into chips, drizzle with olive oil, season with salt and pepper and bake for 15-20 minutes. In the mean-time prepare a bowl with flour, a bowl with an egg and a bowl with breadcrumbs. Season the egg with salt and pepper and scramble it. Then cover the calamari rings with flour, then egg then the breadcrumbs. Heat up the oil in the frying pan and cook them until brown approx. a couple of minutes on each side. Serve with salad and sweet potato chips drizzled with Greek yoghurt and dill dressing.

Day 7

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

Turkey meatballs with fried rice and beetroot

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

INGREDIENTS:

CARBS: 1/3 cup basmati rice, 1 tablespoon peas (can- drained and washed), ½ onion, 1 clove garlic, 1 tablespoon breadcrumbs, ½ cup beetroot (can)

PROTEIN: 2 organic or free-range eggs, 1 piece premium shortcut bacon or Tempeh bacon (vegetarian), 100g turkey mince or falafels (vegetarian)

FAT: 2 tablespoons 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, parsley, rosemary, thyme

METHOD:

In a pot or rice cooker simmer 1/3 cup of 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. In a bowl mix the mince, crushed garlic, chopped onion, 1 egg, breadcrumbs, salt, pepper, rosemary and thyme. Make the mixture into little ball shapes but slightly flatten so they cook through. In a frying pan heat up the oil and cook the meatballs until brown. In a separate frying pan, heat up the oil, add chopped up bacon and cook for a couple of minutes, then add the rice and peas and stir in the other egg with salt and cracked pepper until cooked. Serve with beetroot.

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