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

Day 1

*Vegetarian alternative *Gluten-free *Dairy-free

Naked chicken schnitzel with quinoa salad

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

INGREDIENTS:

CARBS: ¼ cup quinoa, 1 tomato, ½ cucumber, 1 spring onion, 1 stick celery, ¼ red capsicum, 1-2 tablespoon wholemal flour, 1 tablespoon fresh parsley, 1 tablespoon fresh basil

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

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon 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

METHOD:

In a pot simmer a ¼ cup of quinoa with a ½ cup of water and a pinch of salt for 10-15 min with a lid on then set aside and leave it covered for 5-10 more minutes. Then transfer into a bowl and let it cool. Flatten the chicken breast, season with salt and pepper then cover in the flour. In a separate bowl, scramble the egg with salt and pepper and dip in the chicken pieces. Heat up a frying pan with the peanut oil and cook the chicken for 3-4 of minutes each side. In the meantime mix the quinoa with chopped tomatoes, spring onion, cucumber, capsicum, celery, olive oil, basil and parsley. Serve with the chicken.

Day 2

*Vegetarian *Gluten-free alternative *Dairy-free

Lightly crumbed white fish with cabbage salad and dried noodles

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

INGREDIENTS:

CARBS: 1 cup spinach with dark green leaves, ½ carrot, 1 tablespoon dried noodles, ½ cup white cabbage, 2 tablespoons wholemeal flour, 2 tablespoons breadcrumbs

PROTEIN: 1 organic or free-range egg, 120g white fish, 1 tablespoon coleslaw dressing or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons peanut oil

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

METHOD:

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. Season the fish with salt, pepper and dill and cover it with flour, then egg then the breadcrumbs. Heat up the oil in the frying pan and cook it until brown approx. a couple of minutes on each side. Chop up the cabbage and carrots, mix in with spinach leaves, dried noodles and coleslaw dressing.

Day 3

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

Beef burger with avocado, tomato, caramelised onion and hemp seeds

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

INGREDIENTS:

CARBS: 1 sourdough pumpkin seed bread roll or rice bread (gluten-free), ½ avocado, 1 lettuce, ½ tomato, ½ red onion, 1 tablespoon balsamic vinegar

PROTEIN: 120g lean premium burger meat or falafels (vegetarian)

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

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, ½ tablespoon dextrose, burrito spice

METHOD:

Heat up the oil in the frying pan and cook the meat seasoned with burrito spice, salt and pepper for a few minutes on each side. Heat up a separate frying pan with oil for the onion. Cook on medium heat covered until soft, then add balsamic vinegar and dextrose and cook until the liquid evaporates and the onion is a little bit sticky. Smear the avocado on a toasted bun and serve with lettuce, meat, onion, tomato and hemp seeds.

Day 4

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

Pan-fried salmon with sesame seeds, cranberry couscous and veggies

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

INGREDIENTS:

CARBS: 1/3 cup couscous or rice (gluten-free), 1 zucchini, ½ cup green beans, ½ onion, 1 clove garlic, 1 tablespoon cranberries, lemon juice from ½ lemon

PROTEIN: 120g salmon, 1 tablespoon Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, paprika, 1 cube chicken stock (salt-reduced)

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 mix in the cranberries. Then heat up a frying pan and cook the salmon seasoned with salt and pepper and towards the end add the sesame seeds and paprika. In a separate frying pan cook the chopped up onion, crushed garlic, green beans and zucchini in olive oil until soft. Then serve the salmon with the couscous, veggies and Greek yoghurt mixed with lemon juice.

Day 5

*Vegetarian alternative *Gluten-free *Dairy-free

Naked chicken schnitzel with quinoa salad

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

INGREDIENTS:

CARBS: ¼ cup quinoa, 1 tomato, ½ cucumber, 1 spring onion, 1 stick celery, ¼ red capsicum, 1-2 tablespoon wholemal flour, 1 tablespoon fresh parsley, 1 tablespoon fresh basil

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

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon 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

METHOD:

In a pot simmer a ¼ cup of quinoa with a ½ cup of water and a pinch of salt for 10-15 min with a lid on then set aside and leave it covered for 5-10 more minutes. Then transfer into a bowl and let it cool. Flatten the chicken breast, season with salt and pepper then cover in the flour. In a separate bowl, scramble the egg with salt and pepper and dip in the chicken pieces. Heat up a frying pan with the peanut oil and cook the chicken for 3-4 of minutes each side. In the meantime mix the quinoa with chopped tomatoes, spring onion, cucumber, capsicum, celery, olive oil, basil and parsley. Serve with the chicken.

Day 6

*Vegetarian *Gluten-free alternative *Dairy-free

Lightly crumbed white fish with cabbage salad and dried noodles

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

INGREDIENTS:

CARBS: 1 cup spinach with dark green leaves, ½ carrot, 1 tablespoon dried noodles, ½ cup white cabbage, 2 tablespoons wholemeal flour, 2 tablespoons breadcrumbs

PROTEIN: 1 organic or free-range egg, 120g white fish, 1 tablespoon coleslaw dressing or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons peanut oil

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

METHOD:

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. Season the fish with salt, pepper and dill and cover it with flour, then egg then the breadcrumbs. Heat up the oil in the frying pan and cook it until brown approx. a couple of minutes on each side. Chop up the cabbage and carrots, mix in with spinach leaves, dried noodles and coleslaw dressing.

Day 7

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

Beef burger with avocado, tomato, caramelised onion and hemp seeds

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

INGREDIENTS:

CARBS: 1 sourdough pumpkin seed bread roll or rice bread (gluten-free), ½ avocado, 1 lettuce, ½ tomato, ½ red onion, 1 tablespoon balsamic vinegar

PROTEIN: 120g lean premium burger meat or falafels (vegetarian)

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

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, ½ tablespoon dextrose, burrito spice

METHOD:

Heat up the oil in the frying pan and cook the meat seasoned with burrito spice, salt and pepper for a few minutes on each side. Heat up a separate frying pan with oil for the onion. Cook on medium heat covered until soft, then add balsamic vinegar and dextrose and cook until the liquid evaporates and the onion is a little bit sticky. Smear the avocado on a toasted bun and serve with lettuce, meat, onion, tomato and hemp seeds.

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