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

Day 1 

*Vegetarian *Gluten-free alternative *Dairy-free

Poached eggs on toast with smoked salmon, avocado, and spinach

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

INGREDIENTS:

CARBS: 1 large or 2 small slices multigrain toast or rice bread (gluten-free), ½ cup spinach, 1 tomato

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

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

METHOD:

Put the bread in the toaster. Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. When cooked, get the eggs out and place them on a paper towel to dry or straight onto your toast with spinach and tomato  Add salt and pepper and serve with smoked salmon and avocado.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Mango acai bowl

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

INGREDIENTS:

CARBS: 1 cup mango (fresh or frozen), ¼ cup acai berry mix (frozen), 1 banana, 1 tablespoon goji berries

PROTEIN: ¼ cup organic Greek yoghurt or coconut yoghurt (dairy-free), 1/8 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon flaxseed meal, 1 tablespoon chopped almonds

METHOD:

Blend half of the mango, acai berries, banana, yoghurt, milk, protein powder (optional) until smooth then top with mangoes, goji berries, flaxseed meal and chopped almonds.

Day 3

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

Fried eggs on sourdough with tomato, cucumber, fetta salad

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

INGREDIENTS:

CARBS: 1-2 pieces sourdough and linseed toast or rice bread (gluten-free), 1 tomato, ¼ red capsicum, ½ cucumber

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons 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 frying pan with olive oil and add the eggs. Season with salt and pepper and cook for 3-5 minutes covered. Toast your bread, put the eggs on the toast and serve with chopped up tomato, capsicum, cucumber and fetta cheese seasoned with salt, pepper and olive oil.

Day 4

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

Pancakes with strawberries and goji berries

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

INGREDIENTS:

CARBS: 1 banana (mashed), 1 tablespoon goji berries, ½ cup strawberries, ¼ cup wholemeal flour or more until the mixture thickens or almond flour (gluten-free), 1 tablespoon maple syrup

PROTEIN: 1 organic or free-range egg, ¼ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), a tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop of protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1-2 tablespoons peanut oil, 1 tablespoon flaxseed meal

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, 1 teaspoon baking powder

METHOD:

Whisk the mashed banana, egg, milk, protein powder (optional), flaxseed meal, salt and baking powder then keep adding the flour until the batter thickens (more flour makes thicker pancakes and less makes crepes). Heat up the oil in the frying pan and cook the pancakes until golden brown on each side. Serve with goji berries, strawberries, maple syrup and yoghurt.

Day 5

*Vegetarian *Gluten-free alternative *Dairy-free

Poached eggs on toast with smoked salmon, avocado, and spinach

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

INGREDIENTS:

CARBS: 1 large or 2 small slices multigrain toast or rice bread (gluten-free), ½ cup spinach, 1 tomato

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

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

METHOD:

Put the bread in the toaster. Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. When cooked, get the eggs out and place them on a paper towel to dry or straight onto your toast with spinach and tomato  Add salt and pepper and serve with smoked salmon and avocado.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Mango acai bowl

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

INGREDIENTS:

CARBS: 1 cup mango (fresh or frozen), ¼ cup acai berry mix (frozen), 1 banana, 1 tablespoon goji berries

PROTEIN: ¼ cup organic Greek yoghurt or coconut yoghurt (dairy-free), 1/8 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon flaxseed meal, 1 tablespoon chopped almonds

METHOD:

Blend half of the mango, acai berries, banana, yoghurt, milk, protein powder (optional) until smooth then top with mangoes, goji berries, flaxseed meal and chopped almonds.

Day 7

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

Fried eggs on sourdough with tomato, cucumber, fetta salad

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

INGREDIENTS:

CARBS: 1-2 pieces sourdough and linseed toast or rice bread (gluten-free), 1 tomato, ¼ red capsicum, ½ cucumber

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons 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 frying pan with olive oil and add the eggs. Season with salt and pepper and cook for 3-5 minutes covered. Toast your bread, put the eggs on the toast and serve with chopped up tomato, capsicum, cucumber and fetta cheese seasoned with salt, pepper and olive oil.

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