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: ½ cup mixed berries (frozen), ¼ cup acai berry mix (frozen), 1 banana, 1/4 cup ancient grain rolled oats with rye, quinoa and millet or wholegrain rice flakes (gluten-free), 1 tablespoon organic brown rice malt syrup

PROTEIN: ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free), 1/4 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 chia seeds,  1 tablespoon shredded coconut, 1 tablespoon chopped walnuts

METHOD:

Blend all the berries, banana, oats, milk, yoghurt, protein powder until smooth then top with syrup, shredded coconut, chia seeds and chopped walnuts.

Day 2

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

Ancient grain oats with rye, quinoa and millet with passionfruit and pumpkin seeds

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1-2 passionfruits

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon pumpkin seeds, 1 tablespoon chia seeds

METHOD:

Cook the rolled oats with milk and chia seeds for approx. 5 minutes. Then serve with passionfruit and pumpkin seeds.

Day 3

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

Fetta, tomato, avocado on sourdough rye Vienna

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

INGREDIENTS:

CARBS: 2 slices sourdough rye Vienna or rice bread (gluten-free), 1 tomato

PROTEIN: 2 tablespoons organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon hemp seeds, ½ avocado

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

METHOD:

Put the bread in the toaster then serve with fetta cheese, avocado, sliced tomato and hemp seeds seasoned with salt and cracked pepper.

Day 4

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

Healthy banana bread

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

INGREDIENTS:

CARBS: 1 banana, ½ cup wholemeal flour or almond flour (gluten-free)

PROTEIN: 1 organic or free-range egg, ½ cup Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon flaxseed meal, 1 tablespoon organic butter or coconut oil (dairy-free), 1 tablespoon pecan nuts

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

METHOD:

Heat up the oven to 170C. Beat the butter and dextrose with an electric mixer until creamy then add the egg and once mixed, fold in the mashed banana. Sift the flour, baking powder, and soda and add into the mixture. Then gently fold in the yoghurt and crushed pecan nuts. Put in a greased tin or oven-safe dish and bake for approx. 1 hour testing with a skewer if ready.

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: ½ cup mixed berries (frozen), ¼ cup acai berry mix (frozen), 1 banana, 1/4 cup ancient grain rolled oats with rye, quinoa and millet or wholegrain rice flakes (gluten-free), 1 tablespoon organic brown rice malt syrup

PROTEIN: ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free), 1/4 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 chia seeds,  1 tablespoon shredded coconut, 1 tablespoon chopped walnuts

METHOD:

Blend all the berries, banana, oats, milk, yoghurt, protein powder until smooth then top with syrup, shredded coconut, chia seeds and chopped walnuts.

Day 6

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

Ancient grain oats with rye, quinoa and millet with passionfruit and pumpkin seeds

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1-2 passionfruits

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon pumpkin seeds, 1 tablespoon chia seeds

METHOD:

Cook the rolled oats with milk and chia seeds for approx. 5 minutes. Then serve with passionfruit and pumpkin seeds.

Day 7

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

Fetta, tomato, avocado on sourdough rye Vienna

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

INGREDIENTS:

CARBS: 2 slices sourdough rye Vienna or rice bread (gluten-free), 1 tomato

PROTEIN: 2 tablespoons organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon hemp seeds, ½ avocado

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

METHOD:

Put the bread in the toaster then serve with fetta cheese, avocado, sliced tomato and hemp seeds seasoned with salt and cracked pepper.

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