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

Day 1

*Vegetarian alternative *Gluten-free *Dairy-free

Coconut chicken salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ red capsicum, 1 tomato, ½ cucumber, 2 tablespoons coconut flour, 1 tablespoon balsamic glaze

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 organic or free-range egg

FAT: 2 tablespoons peanut oil, 1 tablespoon extra virgin olive oil, 2 tablespoons shredded coconut, 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:

Cut up the chicken breast on small cubes, then season it with salt, pepper. Prepare 3 bowls, one with coconut flour, one with the egg scrambled with salt and pepper and one with the shredded coconut. Cover the chicken in the flour, egg then coconut and cook on a hot frying pan in peanut oil until brown.  Serve with a salad mixed with tomato, capsicum, cucumber, avocado, olive oil and balsamic glaze.

Day 2

* Vegetarian *Gluten-free *Dairy-free

Salmon with salad and avocado

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 4 cherry tomatoes, ½ shredded carrot, ¼ cup red cabbage, lemon juice from ½ lemon

PROTEIN: 120g salmon

FAT: 2 tablespoons extra virgin olive oil, ½ avocado

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

METHOD:

Heat up the frying pan and cook the salmon with olive oil, salt, pepper and dill. Prepare your salad, add tomatoes, carrots, red cabbage, avocado, olive oil, salt, pepper and lemon juice.

Day 3

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

Beef mince with red kidney beans and mushrooms

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 1 cup green beans, ½ red capsicum, 4 asparaguses, 1 cup mushrooms, ½ cup organic red kidney beans (can drained and washed), ½ can organic diced tomato, ½ onion, 1 clove garlic

PROTEIN: 120g extra lean premium beef mince or tofu (vegetarian), 1 tablespoon parmesan chees or Bio cheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 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, oregano, thyme, rosemary

METHOD:

Heat up the oil in the pan and cook the chopped onion, garlic, green beans, asparagus and capsicum. After 5 minutes add the mince seasoned with salt, pepper, oregano, thyme and rosemary. When it is cooked, add the diced tomato, mushrooms and kidney beans, simmer for a couple more minutes then serve with parmesan cheese.

Day 4

* Vegetarian *Gluten-free *Dairy-free 

Lentil and veggie soup

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

INGREDIENTS:

CARBS: 1 spring onion, 1 leek, 1 clove garlic, 1 carrot, 1 cup green beans, fresh parsley, 2 cups vegetable stock (salt-reduced)

PROTEIN: ½ cup organic lentils (can- drained and washed)

FAT: 1 tablespoon extra virgin olive oil, 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 oil in a pot, add chopped up onion, leek, garlic, carrot, green beans, salt and pepper. Cook for approx. 10-15 minutes then add the vegetable stock, lentils and simmer for a few more minutes. Serve with freshly chopped parsley.

Day 5

*Vegetarian alternative *Gluten-free *Dairy-free

Chicken tenders with roast veggies

  • 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 tenders or fish/ tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

HERBS AND SPICES: pinch of pink Himalayan salt, cracked pepper, thyme, oregano, fennel 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 and roast for 15-20 minutes. In the meantime, season the chicken with salt, pepper, fennel 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 chops with veggies sesame seeds and roasted pine nuts

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

INGREDIENTS:

CARBS: 1 cup green beans, 1 carrot, 1 cup broccoli

PROTEIN: 120g pork chops or tofu (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon sesame seeds, 1 tablespoon pine 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, fennel seeds

METHOD:

Heat up the oven to 200C. Cut up the carrots, broccoli and green beans, season with salt, pepper, ground cumin then drizzle with olive oil and roast for 15-20 minutes. In the meantime, brown the sesame seeds and pine nuts on a hot frying pan. Then season the pork with salt, pepper, fennel seeds and cook with olive oil until brown. Serve with the roasted veggies, sesame seeds and pine nuts.

Day 7

*Vegetarian alternative *Gluten-free *Dairy-free

Coconut chicken salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ red capsicum, 1 tomato, ½ cucumber, 2 tablespoons coconut flour, 1 tablespoon balsamic glaze

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 organic or free-range egg

FAT: 2 tablespoons peanut oil, 1 tablespoon extra virgin olive oil, 2 tablespoons shredded coconut, 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:

Cut up the chicken breast on small cubes, then season it with salt, pepper. Prepare 3 bowls, one with coconut flour, one with the egg scrambled with salt and pepper and one with the shredded coconut. Cover the chicken in the flour, egg then coconut and cook on a hot frying pan in peanut oil until brown.  Serve with a salad mixed with tomato, capsicum, cucumber, avocado, olive oil and balsamic glaze.

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