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

Day 1 

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

Scrambled eggs with avocado and pepitas on ancient grain toast with tomatoes and fetta cheese

  • 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, 1 tablespoon pepitas

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

FAT: 1-2 tablespoons extra virgin olive oil, 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 your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel then mash it with a fork. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with avocado on the toast, topped with pepitas and tomato and fetta cheese salad dressed with olive oil and seasoned with salt and cracked pepper.

Day 2

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

Ancient grain oats with rye, quinoa and millet with prunes, raspberries and flaxseed meal

  • 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), 4-5 prunes, ½ cup raspberries (fresh or frozen)

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

FAT: 1 tablespoon flaxseed meal

METHOD:

Cook the rolled oats with milk for 5 minutes then stir in chopped prunes. Serve with raspberries and flaxseed meal.

Day 3

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

Eggs Benedict with bacon, avocado and hemp seeds

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

INGREDIENTS:

CARBS: 1 portion sourdough baguette or rice bread (gluten-free), ½ cup spinach

PROTEIN: 2 organic or free-range eggs, 2 slices lean premium bacon or tempeh bacon (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, ¼ avocado, 1 tablespoon hemp seeds

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

METHOD:

Put the bread in the toaster. Heat up the oil in the frying pan and cook the bacon on both sides until crunchy. 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, pepper, hemp seeds and serve with bacon, spinach leaves and avocado.

Day 4

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

Wholegrain toast with cream cheese and home-made chia-berry jam

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

INGREDIENTS:

CARBS: 1 or 2 pieces wholegrain toast or rice bread (gluten-free), ½ cup mixed berries (fresh or frozen), lemon juice from 1 lemon

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 2 tablespoons chia seeds

HERBS, SPICES AND BAKING: 1 tablespoon dextrose

METHOD:

Put the bread in the toaster. For the chia jam: mix the berries with a fork or food processor, add chia seeds (soaked in hot water until gel forms), lemon juice, dextrose.

To serve, smear your toast with cream cheese and top with chia jam.

Day 5

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

Scrambled eggs with avocado and pepitas on ancient grain toast with tomatoes and fetta cheese

  • 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, 1 tablespoon pepitas

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

FAT: 1-2 tablespoons extra virgin olive oil, 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 your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel then mash it with a fork. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with avocado on the toast, topped with pepitas and tomato and fetta cheese salad dressed with olive oil and seasoned with salt and cracked pepper.

Day 6

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

Ancient grain oats with rye, quinoa and millet with prunes, raspberries and flaxseed meal

  • 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), 4-5 prunes, ½ cup raspberries (fresh or frozen)

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

FAT: 1 tablespoon flaxseed meal

METHOD:

Cook the rolled oats with milk for 5 minutes then stir in chopped prunes. Serve with raspberries and flaxseed meal.

Day 7

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

Eggs Benedict with bacon, avocado and hemp seeds

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

INGREDIENTS:

CARBS: 1 portion sourdough baguette or rice bread (gluten-free), ½ cup spinach

PROTEIN: 2 organic or free-range eggs, 2 slices lean premium bacon or tempeh bacon (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, ¼ avocado, 1 tablespoon hemp seeds

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

METHOD:

Put the bread in the toaster. Heat up the oil in the frying pan and cook the bacon on both sides until crunchy. 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, pepper, hemp seeds and serve with bacon, spinach leaves and avocado.

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