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

Day 1 

*Vegetarian *Gluten-free alternative *Dairy-free 

Scrambled eggs with avocado and tomato

  • 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), 1 tomato

PROTEIN: 2 organic or free-range eggs

FAT: 1 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, tomato and seasoned with salt and cracked pepper.

Day 2

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

Ancient grain oats with banana, berries, flaxseed meal and almonds

  • 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), 1 banana, ½ cup blueberries(fresh or frozen)

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

FAT: 1 tablespoon flaxseed meal, 1 tablespoon slivered almonds

METHOD:

Cook the rolled oats with milk for 5 minutes then stir in flaxseed meal. Serve with chopped up banana, blueberries and slivered almonds.

Day 3

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

Fried eggs with spinach quesadilla and tomatoes

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

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), ½ cup spinach, 2 small tomatoes

PROTEIN: 2 organic or free-range eggs, 2 tablespoons mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up half of the oil in a pan and add the tortilla flipping it every 10 seconds until air pockets form. Add cheese, reduce the heat and cover the pan until the cheese is melted. Then add spinach and flip over half of the tortilla closing it like an omelette. Fry the eggs separate, seasoned with salt, pepper and sweet paprika. Once cooked, put them on the plate with the quesadilla and tomatoes.

Day 4

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

Sprouted granola and almond crunch with strawberries

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

INGREDIENTS:

CARBS: 1 cup sprouted granola and almond crunch or almond clusters (gluten-free), ½ cup strawberries (fresh or frozen)

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

1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon chia seeds

METHOD:

Mix the granola with chia seeds and serve with milk, yoghurt and chopped strawberries.

Day 5

*Vegetarian *Gluten-free alternative *Dairy-free 

Scrambled eggs with avocado and tomato

  • 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), 1 tomato

PROTEIN: 2 organic or free-range eggs

FAT: 1 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, tomato and seasoned with salt and cracked pepper.

Day 6

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

Ancient grain oats with banana, berries, flaxseed meal and almonds

  • 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), 1 banana, ½ cup blueberries(fresh or frozen)

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

FAT: 1 tablespoon flaxseed meal, 1 tablespoon slivered almonds

METHOD:

Cook the rolled oats with milk for 5 minutes then stir in flaxseed meal. Serve with chopped up banana, blueberries and slivered almonds.

Day 7

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

Fried eggs with spinach quesadilla and tomatoes

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

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), ½ cup spinach, 2 small tomatoes

PROTEIN: 2 organic or free-range eggs, 2 tablespoons mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up half of the oil in a pan and add the tortilla flipping it every 10 seconds until air pockets form. Add cheese, reduce the heat and cover the pan until the cheese is melted. Then add spinach and flip over half of the tortilla closing it like an omelette. Fry the eggs separate, seasoned with salt, pepper and sweet paprika. Once cooked, put them on the plate with the quesadilla and tomatoes.

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