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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

Almond chia seed bread with cottage cheese, cucumber, and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 2 Minutes

INGREDIENTS:

CARBS: 3/4 cup almond flour, ½ cucumber, 3 cherry tomatoes

PROTEIN: 1 organic or free-range egg, 1/4 cup low-fat cottage cheese or Bio cheese/ Sheese (dairy-free)

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

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt and cracked pepper, 1 teaspoon baking powder

METHOD:

For the toast: Mix the egg, olive oil, almond flour, salt, chia seeds and baking powder together and press into a square or rectangle microwavable container.  Microwave on high for 2 minutes. To serve, smear your toast with cottage cheese and top with cucumber and tomatoes seasoned with salt and pepper.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Acai bowl with pineapple and chia seeds

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

INGREDIENTS:

CARBS: ¼ cup acai berries (frozen), ½ cup pineapple (fresh or frozen), 1 tablespoon honey

PROTEIN: ¼ 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 chia seeds, 1 tablespoon almond butter, 1 tablespoon almonds

METHOD:

Put the acai berries, pineapple, honey, almond butter, milk and yoghurt into a blender and mix until smooth. Top with chia seeds and almonds.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with capsicum and fetta cheese

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

INGREDIENTS:

CARBS: 1 spring onion, ½ red capsicum

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

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

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

METHOD:

Whisk the eggs in a bowl with salt and pepper. Heat up a frying pan with the oil and add the chopped spring onion and capsicum. Cook for a couple of minutes then add to the eggs with hemp seeds and fetta cheese. Heat up the oil in a clean frying pan, add the mixture and cover with a lid, lower the heat and cook for a couple of minutes. Then turn the omelette to the other side to cook for another couple of minutes while covered.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Blueberry and coconut muffins

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

INGREDIENTS:

CARBS: 1 cup blueberries (fresh or frozen), ½ cup almond flour

PROTEIN: 1 organic or free-range egg,  1 tablespoon Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoons coconut oil, 1 tablespoon shredded coconut

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt, ½ teaspoon baking powder, ½ tablespoon dextrose, ½ teaspoon vanilla extract

METHOD:

Heat up the oven to 200C. In a food processor mix almond flour, salt, baking powder, dextrose and then add vanilla extract, egg, yoghurt, coconut oil. Then gently fold in the blueberries with the shredded coconut. Pour into a muffin tray or patty pans after greasing with oil. Bake for 20 minutes or until brown.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Almond chia seed bread with cottage cheese, cucumber, and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 2 Minutes

INGREDIENTS:

CARBS: 3/4 cup almond flour, ½ cucumber, 3 cherry tomatoes

PROTEIN: 1 organic or free-range egg, 1/4 cup low-fat cottage cheese or Bio cheese/ Sheese (dairy-free)

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

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt and cracked pepper, 1 teaspoon baking powder

METHOD:

For the toast: Mix the egg, olive oil, almond flour, salt, chia seeds and baking powder together and press into a square or rectangle microwavable container.  Microwave on high for 2 minutes. To serve, smear your toast with cottage cheese and top with cucumber and tomatoes seasoned with salt and pepper.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Acai bowl with pineapple and chia seeds

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

INGREDIENTS:

CARBS: ¼ cup acai berries (frozen), ½ cup pineapple (fresh or frozen), 1 tablespoon honey

PROTEIN: ¼ 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 chia seeds, 1 tablespoon almond butter, 1 tablespoon almonds

METHOD:

Put the acai berries, pineapple, honey, almond butter, milk and yoghurt into a blender and mix until smooth. Top with chia seeds and almonds.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with capsicum and fetta cheese

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

INGREDIENTS:

CARBS: 1 spring onion, ½ red capsicum

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

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

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

METHOD:

Whisk the eggs in a bowl with salt and pepper. Heat up a frying pan with the oil and add the chopped spring onion and capsicum. Cook for a couple of minutes then add to the eggs with hemp seeds and fetta cheese. Heat up the oil in a clean frying pan, add the mixture and cover with a lid, lower the heat and cook for a couple of minutes. Then turn the omelette to the other side to cook for another couple of minutes while covered.

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