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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

3 Berry smoothie

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

INGREDIENTS:

CARBS: ½ cup blueberries, ½ cup strawberries, ½ cup raspberries (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 chia seeds

METHOD:

Put milk, protein powder (optional), yoghurt, berries and chia seeds into a blender and mix until smooth.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Lentil chia patties

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

INGREDIENTS:

CARBS: ½ onion, 1/3 cup organic lentils (can – drained and washed), 2 tablespoons almond flour, ½ cup spinach

PROTEIN: 1 organic or free-range egg, 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

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

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, ground cumin, turmeric

METHOD:

Heat up the oven 200 C. Chop up the onion, mix with salt, pepper, ground cumin and turmeric and cook until soft. Let it cool a little then mix with lentils, egg, almond flour and mozzarella. Place big tablespoons on a baking paper, top with chia seeds and bake for 20 minutes until brown. Serve with spinach drizzled with olive oil.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Greek yoghurt with pineapple, kiwi and dark chocolate

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

INGREDIENTS:

CARBS: ½ cup pineapple (fresh or frozen), 1 kiwi fruit

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

FAT: 1 tablespoon flaxseed meal, 2 squares dark chocolate

METHOD:

Put the yoghurt in a bowl and mix with chopped up kiwi fruit, pineapples, dark chocolate and top with flaxseed meal.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Baked tomato and fetta cheese

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

INGREDIENTS:

CARBS: 1 tomato

PROTEIN: 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon chia seeds

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

METHOD:

Preheat the oven to 200C. Slice up the tomatoes, season with salt, pepper and Italian herbs. Bake for 15-20 minutes then serve with fetta cheese and chia seeds.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

3 Berry smoothie

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

INGREDIENTS:

CARBS: ½ cup blueberries, ½ cup strawberries, ½ cup raspberries (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 chia seeds

METHOD:

Put milk, protein powder (optional), yoghurt, berries and chia seeds into a blender and mix until smooth.

Day 6

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

Turkey and cranberry low carb pizza

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

INGREDIENTS:

CARBS: ¼ cup almond flour, 1/8 cup coconut flour, ½ red capsicum, 1 tomato, 2 tablespoons cranberry sauce

PROTEIN: 40g turkey breast or tuna (vegetarian), 1 tablespoon sour cream, ¼ cup parmesan cheese, 1 tablespoon mozzarella or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds, 1 tablespoon organic butter or coconut oil (dairy-free)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, oregano, basil, thyme, garlic powder, 1 teaspoon baking powder

METHOD:

Preheat the oven to 200C. Mix almond flour, coconut flour, sour cream, parmesan cheese, butter, salt, pepper, oregano, basil, thyme, garlic powder and baking powder. Pour on baking paper and shape the mixture into a pizza. Bake for 10 minutes then top with cranberry sauce, mozzarella cheese, turkey breast, capsicum, tomato, hemp seeds and bake for another 10 minutes or until brown.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Chocolate coconut no-bake cookies

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

INGREDIENTS:

CARBS: ½ cup strawberries (fresh or frozen), 1 tablespoon honey, 1 tablespoon organic cocoa powder

PROTEIN: ½ cup Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon almond butter, 1 tablespoon organic butter or coconut oil (dairy-free), ¼ cup shredded coconut

METHOD:

Thaw the butter with almond butter and mix in shredded coconut, honey, cocoa powder. Shape into cookies on a plate and put in a freezer for 10 minutes then serve with yoghurt, strawberries and chia seeds.

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