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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

Berry mix antioxidant smoothie

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

INGREDIENTS:

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

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

Cauliflower bread with sliced turkey and cucumber

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup cauliflower, ½ cucumber

PROTEIN: 4 slices turkey, 1 organic or free-range egg, ¼ cup mozzarella cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon flaxseed

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

METHOD:

Heat up the oven 220 C. In a food processor cut up the cauliflower. In a tea towel squeeze out the excess water then cook in a microwave for 6-8 minutes. When cooked, mix in egg, cheese, salt, pepper, flaxseed. With a tablespoon place scoops on a greased baking paper, shape into patties with fingers then spray with olive oil and bake in the oven until brown approx. 15-20 minutes. Let cool before peeling off the paper. Serve with cucumber seasoned with salt and pepper, sliced turkey and yoghurt dip or Vegenaise.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Healthy snack smoothie

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

INGREDIENTS:

CARBS: ½ cup spinach, ¼ avocado, 1 tablespoon lime juice, 1 tablespoon honey

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup 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 hemp seeds

METHOD:

Put milk, protein powder (optional), yoghurt, hemp seeds, avocado, spinach, lime juice, honey into a blender and mix until smooth.

Day 4

*Vegetarian *Gluten-free *Dairy-free

Kale, spinach and fetta cheese quiche

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

INGREDIENTS:

CARBS: ½ cup spinach, ½ cup kale, 1 tablespoon almond flour

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

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

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

METHOD:

Heat up the oven to 200C. Drizzle the muffin tray or patty pans with olive oil. In a bowl mix almond flour, baking powder, eggs, cream cheese with a fork or in a food processor. Then fold in the spinach, kale and feta, season with salt, pepper and top with hemp seeds. Bake for 15-20 minutes.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Berry mix antioxidant smoothie

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

INGREDIENTS:

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

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

Healthy dark chocolate and chia seeds cupcakes

 

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

INGREDIENTS:

CARBS: 2 tablespoons cocoa powder (sugar-free/ sweetened with natural sweetener), 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, cocoa powder and cream cheese. Pour into greased patty pans or muffin tin and push in 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 peaches, and chia seeds

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

INGREDIENTS:

CARBS: 1 peach (fresh or frozen)

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

FAT: 1 tablespoon chia seeds, 1 tablespoon almonds

METHOD:

Cut up the peach or thaw (if frozen) and mix with the yoghurt in a bowl. Serve topped with chia seeds.

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