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

Day 1

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

Tandoori chicken in lettuce with walnuts and fetta cheese

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

INGREDIENTS:

CARBS: 2 large dark cos lettuces, ½ cucumber, ½ tomato, 1 tablespoon fresh parsley, lemon juice from ½ lemon

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

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

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, 1 tablespoon tandoori paste

METHOD:

Cut up the chicken breast on small cubes then marinate it in the tandoori paste mixed with some olive oil, salt and pepper. You can marinate overnight or just while you prepare the other ingredients. Mix the yoghurt with lemon juice, olive oil, salt and pepper and set aside. Then cut up the cucumber, tomato, parsley, fetta cheese, walnuts and prepare your lettuce. Heat up the frying pan with olive oil then add the chicken and cook for 5-10 minutes or until brown. Serve the chicken on the top of the lettuce mixed with the veggies, walnuts and lemon yoghurt.

Day 2

* Vegetarian *Gluten-free *Dairy-free alternative

Tuna and halloumi salad with beetroot and roasted pine nuts

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup spinach, ½ cup beetroot (can), ¼ cup chickpeas (can-drained and washed), lemon juice from ½ lemon

PROTEIN: 30 g organic halloumi or Bio cheese/ Sheese (dairy-free), 1 small can tuna

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 1 tablespoon pine nuts

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

METHOD:

Heat up the frying pan and brown the pine nuts first. Then set aside, add oil and cook the sliced-up halloumi cheese until slightly brown on each side. Prepare your salad, add drained tuna, sliced up beetroot, avocado, chickpeas, then add the halloumi and pine nuts. Season with salt and cracked pepper and serve with fresh parsley, drizzle with olive oil and lemon juice.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Grilled white fish with broccoli, zucchini and kale chips

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15 Minutes

INGREDIENTS:

CARBS: 1 cup broccoli, ½ zucchini, 1 cup kale, lemon juice from ½ lemon

PROTEIN: 120 g white fish, 1 tablespoon Greek yoghurt

FAT: 2-3 tablespoons extra virgin olive oil

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

METHOD:

Heat up the oven to 200C. Cut up the broccoli, zucchini and kale. Season with olive oil, salt and pepper then roast for 10-15 minutes. In the meantime, heat up the oil in the pan and cook the fish with salt, and pepper for 5-10  minutes, keep turning frequently.  Serve with veggies and Greek yoghurt mixed with lemon juice, olive oil, salt and pepper.

Day 4

* Vegetarian alternative *Gluten-free *Dairy-free

Steak and veggies

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: ½ red capsicum, 1 cup broccolini, ½ zucchini

PROTEIN: 120g organic or grass-fed steak or fish/ tofu (vegetarian)

FAT: 2 tablespoons 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:

Heat up the oven to 200C. Cut up the broccolini, zucchini and capsicum. Season with olive oil, salt and pepper then roast for 10-15 minutes. Heat up the pan or barbecue and add steak (or tofu cook only 1-2 min) seasoned with salt, pepper. Cook for 2-3 min each side for rare, 4 min each side for medium or 5-6 minutes each side for well done. Serve the steak with the roasted veggies.

Day 5

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

Beef mince with veggies in slow cooker

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME:  4 Hours in a slow cooker on high

INGREDIENTS:

CARBS: 1 carrot, 1 zucchini, ½ onion, 1 clove garlic, ½ red capsicum, 1 tablespoon fresh parsley, ½ can crushed tomatoes, 1 tablespoon tomato paste

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

FAT: 1 tablespoon hemp seeds

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

METHOD:

Add the mince (or tofu) in the slow cooker, break it up so it is evenly spread out. Add chopped up carrots, onion, capsicum and zucchini then crushed garlic, canned tomato and tomato paste. Season with salt, pepper, thyme, oregano and rosemary. Then cook on high for 4 hours. Serve with mozzarella, fresh parsley and hemp seeds.

Day 6

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

Pork chops with roasted veggies

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

INGREDIENTS:

CARBS: 1 cup broccoli, 1 cup cauliflower, 1 cup pumpkin

PROTEIN: 120g pork 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, cumin seeds, fennel seeds

METHOD:

Heat up the oven to 200C. Cut up the broccoli, cauliflower and pumpkin. Season with salt, pepper, cumin seeds and drizzle with olive oil. Roast for 10-15 min or until soft. Season the pork chops with salt, pepper and fennel seeds 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 alternative

Tandoori chicken in lettuce with walnuts and fetta cheese

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

INGREDIENTS:

CARBS: 2 large dark cos lettuces, ½ cucumber, ½ tomato, 1 tablespoon fresh parsley, lemon juice from ½ lemon

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

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

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, 1 tablespoon tandoori paste

METHOD:

Cut up the chicken breast on small cubes then marinate it in the tandoori paste mixed with some olive oil, salt and pepper. You can marinate overnight or just while you prepare the other ingredients. Mix the yoghurt with lemon juice, olive oil, salt and pepper and set aside. Then cut up the cucumber, tomato, parsley, fetta cheese, walnuts and prepare your lettuce. Heat up the frying pan with olive oil then add the chicken and cook for 5-10 minutes or until brown. Serve the chicken on the top of the lettuce mixed with the veggies, walnuts and lemon yoghurt.

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