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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

Amazing mango and mint smoothie

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

INGREDIENTS:

CARBS: ½ cup mango, ½ cup cherries (fresh or frozen), 1 tablespoon fresh mint

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 hemp seeds

METHOD:

Put milk, protein powder (optional), yoghurt, mango, cherries, mint and hemp seeds into a blender and mix until smooth.

Day 2

* Vegetarian *Gluten-free *Dairy-free alternative

Cauliflower bread with spinach and chia seeds

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

INGREDIENTS:

CARBS: 1 cup cauliflower, ½ cup spinach

PROTEIN: 1 organic or free-range egg, ¼ cup mozzarella cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon Thomy mayo or Vegenaise (dairy-free)

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

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, chia seeds. 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 spinach and mayo or Vegenaise topped with chia seeds.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Morning green smoothie

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

INGREDIENTS:

CARBS: ½ cup spinach, ½ cup cucumber, ¼ avocado, 1 pear, 1 cup freshly squeezed orange juice

PROTEIN: 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 protein powder (optional), yoghurt, spinach, cucumber, avocado, pear, orange juice and hemp seeds into a blender and mix until smooth.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Tuna celery boats

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

INGREDIENTS:

CARBS: 3 celery sticks, lemon juice from ½ lemon

PROTEIN: 100g tuna (can-drained), 1 tablespoon Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon hemp seeds

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

METHOD:

Mix the tuna with yoghurt, cracked pepper, lemon juice and hemp seeds and serve on top of the celery sticks.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Amazing mango and mint smoothie

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

INGREDIENTS:

CARBS: ½ cup mango, ½ cup cherries (fresh or frozen), 1 tablespoon fresh mint

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 hemp seeds

METHOD:

Put milk, protein powder (optional), yoghurt, mango, cherries, mint and hemp seeds into a blender and mix until smooth.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Chocolate berry smoothie

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

INGREDIENTS:

CARBS: 1 cup mixed berries (fresh or frozen)

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 flaxseed meal, 1 tablespoon Nuttvia (sugar-free hazelnut spread)

METHOD:

Put milk, protein powder (optional), yoghurt, berries, flaxseed meal and Nuttvia into a blender and mix until smooth.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Greek yoghurt with Nuttvia, blueberries and chia seeds

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

INGREDIENTS:

CARBS: 1 cup blueberries (fresh or frozen)

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

FAT: 1 tablespoon chia seeds, 1 tablespoon Nuttvia (sugar-free hazelnut spread)

METHOD:

Thaw the blueberries (if frozen) and mix with the yoghurt, Nuttvia and chia seeds in a bowl.

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