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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

Cherry ginger smoothie

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

INGREDIENTS:

CARBS: 1 peach, ½ cup cherries (fresh or frozen), ½ cup orange juice, ½ cup spinach, 1 inch ginger

PROTEIN: 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 juice, yoghurt, protein powder (optional), peaches, cherries, chia seeds, spinach and ginger into a blender and mix until smooth.

Day 2

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

Cauliflower turkey sandwich

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

INGREDIENTS:

CARBS: 1 cup cauliflower, ½ cup dark green leaves

PROTEIN: 1 organic or free-range egg, ¼ cup mozzarella cheese or Bio cheese/ Sheese (dairy-free), 40g turkey breast or tuna (vegetarian)

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

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

METHOD:

Heat up the oven 220 C. In a food processor cut up the cauliflower. Squeeze out the excess water with a tea towel then cook in a microwave for 6-8 minutes. When cooked, mix in egg, cheese, salt, pepper, chia seeds. Place scoops on a greased baking paper, shape into patties then spray with olive oil and bake in the oven until brown approx. 15-20 minutes. Let cool before peeling off the paper. Serve with turkey breast and green leaves.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Green apple and pineapple smoothie

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

INGREDIENTS:

CARBS: 1 green apple, ½ cup pineapple, ½ cup spinach, 1 tablespoon honey

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic 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, chia seeds, apple, pineapple and spinach into a blender and mix until smooth.

Day 4

*Vegetarian *Gluten-free *Dairy-free 

Avocado deviled eggs

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

INGREDIENTS:

CARBS: 1 tomato, 1 tablespoon fresh parsley, lemon juice ½ lemon

PROTEIN: 1-2 organic or free-range eggs

FAT: 1 tablespoon hemp seeds, ½ avocado

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

METHOD:

Boil the eggs 5 min for runny and 7 min for hard. Peel and cut in half. Take out the yolks and put it in a bowl. Season with salt, pepper, ground cumin and smoked paprika and mix in mashed avocado, lemon juice, parsley and hemp seeds. Put it back into the hole of the boiled egg whites. Serve with tomatoes.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Cherry ginger smoothie

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

INGREDIENTS:

CARBS: 1 peach, ½ cup cherries (fresh or frozen), ½ cup orange juice, ½ cup spinach, 1 inch ginger

PROTEIN: 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 juice, yoghurt, protein powder (optional), peaches, cherries, chia seeds, spinach and ginger into a blender and mix until smooth.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Raspberry chia vanilla pudding

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

INGREDIENTS:

CARBS: 1 cup raspberries (fresh or frozen)

PROTEIN: ¼ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ¼ cup organic vanilla 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, 2 square dark chocolate

METHOD:

Put the raspberries, milk, yoghurt, protein powder (optional) and chia seeds in the blender and serve in a bowl with chocolate.

Day 7

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

Low carb waffles with strawberries and Nuttvia

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

INGREDIENTS:

CARBS: 1 cup strawberries (fresh or frozen), 2 tablespoons coconut flour

PROTEIN: 1 organic or free-range egg, ¼ cup low-fat cream or coconut yoghurt (dairy-free), 1 tablespoon milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon almond butter, 1 tablespoon Nuttvia (sugar-free hazelnut choc spread)

BAKING: 1 tablespoon dextrose, vanilla essence

METHOD:

In a food processor mix coconut flour, egg, cream, chia seeds, almond butter, vanilla and dextrose. Cook in a greased waffle maker, sandwich press or frying pan until brown. Mix the Nuttvia with milk and warm up in the microwave for 15 seconds. Server the waffles with chocolate and strawberries.

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