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

Day 1 

*Vegetarian *Gluten-free *Dairy-free alternative

Spinach, leek, zucchini and fetta cheese low carb muffins

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

INGREDIENTS:

CARBS: ½ cup spinach, ¼ cup zucchini, ¼ cup leek, ½ cup almond flour

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

FAT: 1 tablespoons organic butter, 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper, ½ teaspoon baking powder

METHOD:

Heat up the oven to 200C. In a food processor mix almond flour, salt, pepper, baking powder, egg and butter. Then gently fold in the vegetables (cooked or raw) and fetta cheese. Pour into a muffin tray or patty pans after greasing with oil, top with mozzarella cheese and hemp seeds. Bake for 20 minutes or until brown.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with blueberries and pecan nuts

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: Let it sit in the frisge overnight

INGREDIENTS:

CARBS:  1 cup blueberries (fresh or frozen), 2 tablespoons coconut flour

PROTEIN: 1 tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 2 tablespoons chia seeds

METHOD:

Mix the chia seeds with the milk, yoghurt and coconut flour in an airtight container overnight until thickens. Serve with blueberries and pecan nuts on top the next day.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Poached eggs and fetta cheese on organic baked beans

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

INGREDIENTS:

CARBS: 1 can organic baked beans

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

FAT: 1 tablespoon walnuts

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

METHOD:

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. Heat up your baked beans. When the eggs are cooked, get them out and place them on a paper towel to dry or straight onto the baked beans topped with walnuts, fetta cheese and fresh parsley.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Blueberry low carb Danish with chia seeds

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

INGREDIENTS:

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

PROTEIN: 1 organic or free-range egg,  2 tablespoons cream cheese or Bio cheese (dairy-free), 1 tablespoon Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon peanut oil, 1 tablespoon chia seeds

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

METHOD:

In a food processor or by hand mix almond flour, salt, dextrose, vanilla extract and the egg. Then gently fold in the blueberries. Pour into a hot frying pan greased with oil. Cook for a few minutes on medium heat before gently turning over. Serve with yoghurt and chia seeds.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Spinach, leek, zucchini and fetta cheese low carb muffins

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

INGREDIENTS:

CARBS: ½ cup spinach, ¼ cup zucchini, ¼ cup leek, ½ cup almond flour

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

FAT: 1 tablespoons organic butter, 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper, ½ teaspoon baking powder

METHOD:

Heat up the oven to 200C. In a food processor mix almond flour, salt, pepper, baking powder, egg and butter. Then gently fold in the vegetables (cooked or raw) and fetta cheese. Pour into a muffin tray or patty pans after greasing with oil, top with mozzarella cheese and hemp seeds. Bake for 20 minutes or until brown.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with blueberries and pecan nuts

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: Let it sit in the frisge overnight

INGREDIENTS:

CARBS:  1 cup blueberries (fresh or frozen), 2 tablespoons coconut flour

PROTEIN: 1 tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 2 tablespoons chia seeds

METHOD:

Mix the chia seeds with the milk, yoghurt and coconut flour in an airtight container overnight until thickens. Serve with blueberries and pecan nuts on top the next day.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Poached eggs and fetta cheese on organic baked beans

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

INGREDIENTS:

CARBS: 1 can organic baked beans

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

FAT: 1 tablespoon walnuts

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

METHOD:

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. Heat up your baked beans. When the eggs are cooked, get them out and place them on a paper towel to dry or straight onto the baked beans topped with walnuts, fetta cheese and fresh parsley.

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