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

Day 1

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

Chicken thighs with roasted carrots, sweet potato and tarragon sauce

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: 1 small sweet potato, 1 carrot, ½ leek, ½ onion, 1 tablespoon fresh tarragon, 1 chicken stock cube

PROTEIN: 1-2 organic or free-range chicken thighs or fish (vegetarian), 1 tablespoon sour cream or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons extra virgin olive oil, 1 teaspoon butter or coconut oil (dairy-free), 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, sweet paprika, cumin seeds

METHOD:

Preheat oven to 200 C. Season the carrots and sweet potato with salt, pepper, cumin seeds and olive oil. Bake for 20 minutes or until soft. In the meantime, cook the chopped up onion, leek, salt and pepper with butter. Once the potato is cooked mashed it and mix in the leek with onion then shape into patties. Season the chicken thighs with salt, pepper, sweet paprika and fry until brown and all the fat has melted away. For the sauce, cook the tarragon for a couple of minutes with a dash of hot water, chicken stock cube, season with salt, pepper. Take off the heat, then add the sour cream. Stir constantly so it stays smooth. Serve with chicken, carrots and the patties.

Day 2

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

Healthy fish and chips with broccolini

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: ½ – 1 cup breadcrumbs or rice flour breadcrumbs (gluten-free), ½ – 1 cup wholemeal flour or almond flour (gluten-free), 1 cup broccolini, 1 small sweet potato

PROTEIN: 120g white fish, 1 organic or free-range egg, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons peanut oil

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

METHOD:

Heat up the oven to 200C. Cut up the sweet potatoes and broccolini, season with salt, pepper, thyme and roast in the oven for 20 minutes. In the meantime prepare 3 bowls, one with flour, one with whisked egg with salt and pepper and one with breadcrumbs. Cut up the fish and season with salt and pepper on both sides, then cover with flour, egg then breadcrumbs. Cook in a frying pan until golden brown. Serve with broccolini, roasted sweet potato and Greek and dill yoghurt dressing.

Day 3

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

Bolognese with veggies and organic durum wheat pasta

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: 1 cup organic durum wheat semolina pasta or gluten-free pasta, 1 carrot, ½ red capsicum, 1 zucchini, 1 tablespoon fresh parsley, ½ onion, 1 clove garlic, 1 tablespoon tomato paste, ½ cup organic diced tomato (can)

PROTEIN: 120g extra lean premium mince or tofu (vegetarian), 1 tablespoon mozzarella 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, thyme, rosemary, oregano

METHOD:

Put the pasta in boiling water with salt, stir occasionally, cook for 10-12 minutes, then drain well. Heat up the oil in the frying pan, add crushed garlic, chopped up onion, capsicum, carrots and cook for 5 minutes. Then add the mince with salt, pepper and herbs breaking it up with a wooden spoon. Cook for 5-10 minutes then add the tomato paste, diced tomato and chopped up zucchini. Cook for a couple more minutes then serve with pasta, mozzarella and parsley.

Day 4

*Vegetarian alternative *Gluten-free *Dairy-free

Chicken tacos

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

INGREDIENTS:

CARBS: 1 taco shell, ½ cup spinach, ½ cup cos lettuce,  ½ cup taco sauce, 1 clove garlic, ½ onion, ½ red capsicum, 1 tablespoon fresh parsley

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

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

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, chili powder, oregano, paprika, ground cumin

METHOD:

Heat up the oven to 200C and warm up the taco shell (standing up) for 5 minutes when the chicken is almost ready. Warm up the oil in the frying pan and add crushed garlic, chopped up onion, capsicum and cook for 5 minutes. Then add the chicken with salt, pepper, chili powder, oregano, paprika, ground cumin and cook until brown. Then add the taco sauce and simmer for a couple more minutes. Serve in a taco shell with spinach, cos lettuce, parsley and hemp seeds.

Day 5

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

Chicken thighs with roasted carrots, sweet potato and tarragon sauce

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: 1 small sweet potato, 1 carrot, ½ leek, ½ onion, 1 tablespoon fresh tarragon, 1 chicken stock cube

PROTEIN: 1-2 organic or free-range chicken thighs or fish (vegetarian), 1 tablespoon sour cream or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons extra virgin olive oil, 1 teaspoon butter or coconut oil (dairy-free), 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, sweet paprika, cumin seeds

METHOD:

Preheat oven to 200 C. Season the carrots and sweet potato with salt, pepper, cumin seeds and olive oil. Bake for 20 minutes or until soft. In the meantime, cook the chopped up onion, leek, salt and pepper with butter. Once the potato is cooked mashed it and mix in the leek with onion then shape into patties. Season the chicken thighs with salt, pepper, sweet paprika and fry until brown and all the fat has melted away. For the sauce, cook the tarragon for a couple of minutes with a dash of hot water, chicken stock cube, season with salt, pepper. Take off the heat, then add the sour cream. Stir constantly so it stays smooth. Serve with chicken, carrots and the patties.

Day 6

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

Healthy fish and chips with broccolini

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: ½ – 1 cup breadcrumbs or rice flour breadcrumbs (gluten-free), ½ – 1 cup wholemeal flour or almond flour (gluten-free), 1 cup broccolini, 1 small sweet potato

PROTEIN: 120g white fish, 1 organic or free-range egg, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 2 tablespoons peanut oil

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

METHOD:

Heat up the oven to 200C. Cut up the sweet potatoes and broccolini, season with salt, pepper, thyme and roast in the oven for 20 minutes. In the meantime prepare 3 bowls, one with flour, one with whisked egg with salt and pepper and one with breadcrumbs. Cut up the fish and season with salt and pepper on both sides, then cover with flour, egg then breadcrumbs. Cook in a frying pan until golden brown. Serve with broccolini, roasted sweet potato and Greek and dill yoghurt dressing.

Day 7

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

Bolognese with veggies and organic durum wheat pasta

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: 1 cup organic durum wheat semolina pasta or gluten-free pasta, 1 carrot, ½ red capsicum, 1 zucchini, 1 tablespoon fresh parsley, ½ onion, 1 clove garlic, 1 tablespoon tomato paste, ½ cup organic diced tomato (can)

PROTEIN: 120g extra lean premium mince or tofu (vegetarian), 1 tablespoon mozzarella 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, thyme, rosemary, oregano

METHOD:

Put the pasta in boiling water with salt, stir occasionally, cook for 10-12 minutes, then drain well. Heat up the oil in the frying pan, add crushed garlic, chopped up onion, capsicum, carrots and cook for 5 minutes. Then add the mince with salt, pepper and herbs breaking it up with a wooden spoon. Cook for 5-10 minutes then add the tomato paste, diced tomato and chopped up zucchini. Cook for a couple more minutes then serve with pasta, mozzarella and parsley.

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