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Day 1 

*Vegetarian alternative *Gluten-free *Dairy-free

Omelette with bacon, capsicum and hemp seeds

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

INGREDIENTS:

CARBS: ½ red capsicum, ½ onion, 1 tablespoon fresh parsley

PROTEIN: 2 organic or free-range eggs, 2 slices premium lean bacon or tempeh bacon (vegetarian)

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

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

METHOD:

Cut up the onion, bacon and capsicum into little squares then cook on the frying pan with some olive oil for 5 minutes. Whisk the eggs in a bowl with a pinch of salt and pepper and mix in the cooked ingredients until they are all covered with eggs. Heat up a frying pan with the oil and add the egg mixture. Cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready then serve with fresh capsicum, parsley and hemp seeds.

Day 2

*Vegetarian *Gluten-free *Dairy-free

Sweet omelette with raspberries and pineapples

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

INGREDIENTS:

CARBS: ½ cup raspberry, ½ cup pineapple (fresh or frozen), 1 tablespoon honey

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon coconut oil, 1 tablespoon walnuts

HERBS AND SPICES: pinch of pink Himalayan salt, 1 tablespoon dextrose

METHOD:

Separate the yolks and whisk with dextrose. In a separate bowl mix egg whites until stiff peaks form then gently fold together. Melt coconut oil on the pan and add the egg mixture. Cook on low heat for 5-7 min covered then fold the omelette and serve with honey, raspberry, pineapple and chopped walnuts.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Spinach chia quiche

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 25-30 Minutes

INGREDIENTS:

CARBS: 1 cup spinach, ½ onion

PROTEIN: 2 organic or free-range eggs, ¼ cup mozzarella cheese or Bio cheese (dairy-free)

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

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

METHOD:

Heat up the oven to 200C. Cook the onion and spinach with salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and pepper and add the cooked vegetables, cheese and chia seeds. Mix well, then grease an oven safe dish with olive oil and pour in the egg mixture. Bake in the oven for approx. 20 minutes or until golden brown.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Lemon, poppyseed and chia seed low carb muffin

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: 1 tablespoon poppyseed, ¼ cup almond flour, lemon zest from 1/2 lemon, 1 tablespoon lemon juice

PROTEIN: 1 organic or free-range egg, 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon coconut oil, 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, ½ teaspoon baking powder, 1 tablespoon dextrose, ½ teaspoon vanilla extract

METHOD:

Preheat the oven to 200C. Melt the coconut oil then add dextrose, egg yolk and mix well. Add the dry ingredients (poppyseed, almond flour, chia seeds, baking powder) slowly, stirring continuously. Then add yoghurt, lemon juice, lemon zest, and vanilla. Beat the egg white until soft peak forms and fold into the muffin batter. Bake 20-25 min.

Day 5

*Vegetarian alternative *Gluten-free *Dairy-free

Omelette with bacon, capsicum and hemp seeds

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

INGREDIENTS:

CARBS: ½ red capsicum, ½ onion, 1 tablespoon fresh parsley

PROTEIN: 2 organic or free-range eggs, 2 slices premium lean bacon or tempeh bacon (vegetarian)

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

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

METHOD:

Cut up the onion, bacon and capsicum into little squares then cook on the frying pan with some olive oil for 5 minutes. Whisk the eggs in a bowl with a pinch of salt and pepper and mix in the cooked ingredients until they are all covered with eggs. Heat up a frying pan with the oil and add the egg mixture. Cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready then serve with fresh capsicum, parsley and hemp seeds.

Day 6

*Vegetarian *Gluten-free *Dairy-free

Sweet omelette with raspberries and pineapples

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

INGREDIENTS:

CARBS: ½ cup raspberry, ½ cup pineapple (fresh or frozen), 1 tablespoon honey

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon coconut oil, 1 tablespoon walnuts

HERBS AND SPICES: pinch of pink Himalayan salt, 1 tablespoon dextrose

METHOD:

Separate the yolks and whisk with dextrose. In a separate bowl mix egg whites until stiff peaks form then gently fold together. Melt coconut oil on the pan and add the egg mixture. Cook on low heat for 5-7 min covered then fold the omelette and serve with honey, raspberry, pineapple and chopped walnuts.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Spinach chia quiche

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 25-30 Minutes

INGREDIENTS:

CARBS: 1 cup spinach, ½ onion

PROTEIN: 2 organic or free-range eggs, ¼ cup mozzarella cheese or Bio cheese (dairy-free)

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

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

METHOD:

Heat up the oven to 200C. Cook the onion and spinach with salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and pepper and add the cooked vegetables, cheese and chia seeds. Mix well, then grease an oven safe dish with olive oil and pour in the egg mixture. Bake in the oven for approx. 20 minutes or until golden brown.

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