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

Day 1

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

Chicken salad with fetta, peaches, chickpeas, beetroot and walnuts

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup beetroot (can), ½ cup organic chickpeas (can-drained and washed), 1 tablespoon balsamic glaze

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

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon chopped walnuts

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

METHOD:

Cut up the chicken breast on small cubes, then cook it on a frying pan with some olive oil, salt and pepper until brown. Then prepare your salad mixing the green leaves with beetroot, chickpeas, peach, fetta cheese and walnuts. Serve the chicken on the top of the salad, dress with olive oil and balsamic glaze.

Day 2

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

Turkey breast and halloumi salad with avocado and sunflower seeds

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup spinach, ½ red capsicum, ½ cup pumpkin (roasted), 1 tablespoon fresh parsley, 1 tablespoon balsamic glaze

PROTEIN: 30g organic halloumi or Bio cheese/ Sheese (dairy-free), 40g turkey breast

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 1 tablespoon sunflower seeds (roasted), 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 frying pan and brown the sunflower seeds first. Then set aside, add oil and cook the sliced-up halloumi cheese until slightly brown on each side. Prepare your salad, add chopped up avocado, capsicum, turkey breast, roasted pumpkin, then add the halloumi and sunflower seeds. Season with salt and cracked pepper and serve with fresh parsley, drizzle with olive oil and balsamic glaze.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Grilled white fish with Greek salad and pecan nuts

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 tomato, ½ carrot, ½ cup beetroot, 1 tablespoon balsamic vinegar

PROTEIN: 120 g white fish, 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon pecan nuts

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

METHOD:

Heat up the oil in the pan and cook the fish with salt, pepper and mixed herbs for 5-10  minutes, keep turning frequently.  Serve with a salad mixed with chopped up tomato, fetta cheese, shredded carrot and beetroot. Season with salt and pepper, top with pecan nuts, olive oil and balsamic vinegar.

Day 4

* Vegetarian alternative *Gluten-free *Dairy-free

Steak and salad

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

INGREDIENTS:

CARBS: 4-5 cherry tomatoes, 1 cup dark green leaves, ½ cup spinach, 1 tablespoon balsamic glaze

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

FAT: 2 tablespoons extra virgin olive oil, ½ avocado, 1 tablespoon hemp seeds, 1 tablespoon pine nuts

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

METHOD:

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 a salad mixed with tomato, avocado and roasted pine nuts. Dress the salad with olive oil and balsamic glaze.

Day 5

* Vegetarian alternative *Gluten-free *Dairy-free

Chicken thighs with roasted veggies, hemp and chia seeds

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

INGREDIENTS:

CARBS: 1 carrot, 1 cup broccoli, 1 cup pumpkin

PROTEIN: 120g organic or free-range chicken thigh or fish/ tofu (vegetarian)

FAT: 1 tablespoon hemp seeds, 1 tablespoon chia seeds, 1 tablespoon sesame seeds

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

METHOD:

Heat up the oven to 200C. Cut up the carrots, broccoli and pumpkin, season with salt, pepper, thyme, oregano, then drizzle with olive oil. Cover the pumpkin with hemp and chia seeds and roast for 15-20 minutes. In the meantime, season the chicken with salt, pepper, cumin seeds and sesame seeds and cook on a frying pan with olive oil or barbeque until brown. Serve with the roasted veggies.

Day 6

*Vegetarian alternative *Gluten-free *Dairy-free

Pork mince with mango chutney, cashew nuts and zucchini zoodles

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

INGREDIENTS:

CARBS: 1 zucchini, ½ onion, 1 clove garlic, 1 tablespoon tomato paste, 1 tablespoon mango chutney, 1 tablespoon fresh mint leaves

PROTEIN: 120g pork mince or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon cashew nuts, 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, ground cumin, turmeric, fennel seeds

METHOD:

Make noodles from the zucchini using a peeler or spiralizer, boil for 2-5 minutes max and squeeze out the excess water in a tea towel. Roast the cashew nuts on a heated frying pan until brown. Heat up the frying pan with olive oil and cook the chopped onion, crushed garlic, salt, pepper, cumin powder, turmeric, fennel seeds. Add the pork mince, break it down and cook until brown. Then add the tomato paste, mango chutney and cashew nuts. Serve with zoodles topped with fresh mint leaves.

Day 7

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

Chicken salad with fetta, peaches, chickpeas, beetroot and walnuts

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup beetroot (can), ½ cup organic chickpeas (can-drained and washed), 1 tablespoon balsamic glaze

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

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon chopped walnuts

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

METHOD:

Cut up the chicken breast on small cubes, then cook it on a frying pan with some olive oil, salt and pepper until brown. Then prepare your salad mixing the green leaves with beetroot, chickpeas, peach, fetta cheese and walnuts. Serve the chicken on the top of the salad, dress with olive oil and balsamic glaze.

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