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Day 1

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

Chicken salad with pumpkin beetroot and cabbage

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup cabbage, ½ cup beetroot (can), 1 cup pumpkin, 1 celery stick, 1 tablespoon fresh parsley

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 tablespoon yoghurt and dill dressing or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds, ¼ avocado

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, chicken roast spice

METHOD:

Heat up the oil in a frying pan and cook the cut-up chicken breast and pumpkin with salt, pepper and roast chicken spice. Once cooked, serve with a salad mixed with chopped up cabbage, avocado, beetroot and celery. Dress with yoghurt and dill dressing, hemp seeds and parsley.

Day 2

* Vegetarian *Gluten-free *Dairy-free alternative

Tuna salad with snow peas, celery and pine nuts

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

INGREDIENTS:

CARBS: 1 cup sugar snap peas, 1 stick celery, 1 carrot, juice from ½ lemon

PROTEIN: 100g tuna (can), 1 tablespoon Greek yoghurt or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon pine nuts, ¼ avocado

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

METHOD:

Heat up the frying pan and roast your pine nuts for 5 minutes then set aside. Add some olive oil to the pan and cook the snow peas (or roast them in the oven 200C for 15-20 minutes) with salt and pepper. Prepare the yoghurt dressing by mixing the yoghurt with lemon juice, salt and pepper. Mix the salad with chopped up celery, avocado, cooked snow peas, shredded carrot and serve with pine nuts, drained tuna and the yoghurt dressing.

Day 3

*Vegetarian *Gluten-free *Dairy-free

Oven baked fish with greens

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

INGREDIENTS:

CARBS: 1 cup sugar snap peas, bunch broccolini, 1 cup kale, 1 clove garlic, ½ lemon

PROTEIN: 120g white fish

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up the oven to 200C. Season the fish with salt, pepper, olive oil, crushed garlic, slices of lemon, cover in a tin foil and place on the top row in the oven. Cut off the ends from sugar snap peas, broccolini and kale, season with olive oil, salt, pepper and place on a tray in the second row then roast everything for 15-20 minutes or until cooked. Serve with fresh lemon.

Day 4

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

Steak and cabbage salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 cup cabbage, 1 carrot

PROTEIN: 120g organic or grass-fed steak or fish/ tofu (vegetarian), 1 tablespoon ranch slaw dressing or Vegenaise (dairy-free)

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

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

METHOD:

Heat up the frying pan with olive oil or barbecue and add the steak (or tofu cook only 1-2 min) seasoned with salt and pepper. Cook for 2-3 min each side for rare, 4 min each side for medium or 5-6 minutes each side for well done. Prepare the salad with shredded carrot, cabbage, hemp seeds and drizzle with ranch slaw dressing.

Day 5

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

Hazelnut chicken tenders with ranch slaw salad

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

INGREDIENTS:

CARBS: 3 tablespoons breadcrumbs or rice flour breadcrumbs (gluten-free), 3 tablespoons hazelnut meal, ½ cup almond flour, 1 cup spinach, 1 cup red and white cabbage, ½ shredded carrot

PROTEIN: 120g organic or free-range chicken breast, 1 organic or free-range egg, 1 tablespoon ranch slaw dressing or Vegenaise (dairy-free)

FAT: 2 tablespoons peanut oil, 1 tablespoon chia seeds

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

METHOD:

Prepare 3 bowls, one with almond flour, one with whisked egg with salt and pepper and one with the breadcrumb mix (hazelnut meal with breadcrumbs). Cut up the chicken, 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 ranch slaw salad (mix chopped up spinach, cabbage and carrot), dressing and chia seeds.

Day 6

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

Extra lean sausages with veggies

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

INGREDIENTS:

CARBS: bunch broccolini, 1 carrot, 1 cup sugar snap peas

PROTEIN: 1-2 extra lean gourmet sausages or fish (vegetarian), 1 tablespoon Thomy mayo or Vegenaise (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 oven to 200C. Cut off the end bits from the sugar snap peas and broccolini, slice up the carrots, season with salt, pepper and drizzle with olive oil. Roast for 15-20 minutes or until soft. Cook the sausages in a frying pan with olive oil or on a barbecue for approx. 5 min each side. Serve with mayonnaise.

Day 7

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

Chicken salad with pumpkin beetroot and cabbage

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup cabbage, ½ cup beetroot (can), 1 cup pumpkin, 1 celery stick, 1 tablespoon fresh parsley

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 tablespoon yoghurt and dill dressing or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon hemp seeds, ¼ avocado

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, chicken roast spice

METHOD:

Heat up the oil in a frying pan and cook the cut-up chicken breast and pumpkin with salt, pepper and roast chicken spice. Once cooked, serve with a salad mixed with chopped up cabbage, avocado, beetroot and celery. Dress with yoghurt and dill dressing, hemp seeds and parsley.

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