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

Day 1

*Vegetarian *Gluten-free *Dairy-free

Scrambled eggs with tomato, onion and capsicum

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

INGREDIENTS:

CARBS: ½ green capsicum, ½ onion, 1 tomato

PROTEIN: 2 organic or free-range eggs

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

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

METHOD:

Heat up the oil and add the chopped onion first then a few minutes later the capsicum. Cook covered until soft then add the chopped up tomato. Season with salt and pepper. Get rid of the excess water and mix in the scrambled eggs seasoned with salt, pepper and hemp seeds.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Chia bowl with cottage cheese mixed berries and pecan nuts

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

INGREDIENTS:

CARBS:  1 cup mixed berries (fresh or frozen), zest from ½ lemon

PROTEIN: 1 cup low fat cottage cheese or Bio cheese (dairy-free)

FAT: 2 tablespoons chia seeds, 1 tablespoon pecan nuts

COOKING: 1 teaspoon vanilla sugar

METHOD:

Mix the chia seeds with cottage cheese, serve with mixed berries, pecan nuts, lemon zest and dust with vanilla sugar.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Smoked salmon and spinach omelette

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

INGREDIENTS:

CARBS: 1 cup spinach

PROTEIN: 50g smoked salmon, 2 organic or free-range eggs, 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon Greek yoghurt and dill dressing or Veganaise (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up the oil and cook the spinach first for a couple of minutes then set aside. Scramble the eggs in a separate bowl seasoned with salt, pepper and dill. Then add the sliced up smoked salmon, mozzarella and spinach. Mix well with a fork. Heat up the oil and add the egg mixture then cover with a lid. When cooked, flip over or fold in half and serve with Greek and dill yoghurt dressing.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Pineapple and orange cheese bowl with chia seeds

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

INGREDIENTS:

CARBS: 1 cup pineapple (fresh or frozen), zest from ½ orange, 1 tablespoon honey

PROTEIN: 2 organic or free-range eggs,  2 tablespoons low-fat cream cheese or Bio cheese (dairy-free)

FAT: 1 tablespoon coconut oil, 1 tablespoon chia seeds

METHOD:

In a food processor or by hand mix the cream cheese with the eggs. Heat up the coconut oil in the frying pan, then add the egg mixture. Scramble for a couple of minutes until the eggs are cooked then set aside. Serve with pineapple, orange zest, honey and chia seeds.

Day 5

*Vegetarian *Gluten-free *Dairy-free

Scrambled eggs with tomato, onion and capsicum

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

INGREDIENTS:

CARBS: ½ green capsicum, ½ onion, 1 tomato

PROTEIN: 2 organic or free-range eggs

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

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

METHOD:

Heat up the oil and add the chopped onion first then a few minutes later the capsicum. Cook covered until soft then add the chopped up tomato. Season with salt and pepper. Get rid of the excess water and mix in the scrambled eggs seasoned with salt, pepper and hemp seeds.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Chia bowl with cottage cheese mixed berries and pecan nuts

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

INGREDIENTS:

CARBS:  1 cup mixed berries (fresh or frozen), zest from ½ lemon

PROTEIN: 1 cup low fat cottage cheese or Bio cheese (dairy-free)

FAT: 2 tablespoons chia seeds, 1 tablespoon pecan nuts

COOKING: 1 teaspoon vanilla sugar

METHOD:

Mix the chia seeds with cottage cheese, serve with mixed berries, pecan nuts, lemon zest and dust with vanilla sugar.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Smoked salmon and spinach omelette

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

INGREDIENTS:

CARBS: 1 cup spinach

PROTEIN: 50g smoked salmon, 2 organic or free-range eggs, 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon Greek yoghurt and dill dressing or Veganaise (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up the oil and cook the spinach first for a couple of minutes then set aside. Scramble the eggs in a separate bowl seasoned with salt, pepper, and dill. Then add the sliced up smoked salmon, mozzarella and spinach. Mix well with a fork. Heat up the oil and add the egg mixture then cover with a lid. When cooked, flip over or fold in half and serve with Greek and dill yoghurt dressing.

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