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

Day 1

*Vegetarian alternative *Gluten-free *Dairy-free

Chicken thighs with rice and veggies

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 25-30 Minutes

INGREDIENTS:

CARBS: 1/3 cup basmati rice, 1 cup green beans, 1 carrot, ½ onion, 1 clove garlic

PROTEIN: 120g organic or free-range chicken thigh or fish (vegetarian)

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, 1 cube chicken stock (salt-reduced)

METHOD:

In a pot or rice cooker simmer 1/3 cup of rice with 2/3 of a cup of water and a pinch of salt and chicken stock cube for 20-25 min with a lid on then set aside and leave it covered for 5 more minutes. While the rice is cooking heat up the oil in the frying pan and add crushed garlic, onion, chopped up carrot and green beans seasoned with salt and pepper. Stir and cook for a few minutes then add the diced chicken with salt and pepper for 5-10 minutes until brown. Serve with rice and parsley.

Day 2

*Vegetarian *Gluten-free alternative *Dairy-free

Salmon with mint couscous

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

INGREDIENTS:

CARBS: 1/3 cup couscous or rice (gluten-free), 1 cup spinach with dark green leaves, 3 cherry tomatoes, 1 tablespoon mint leaves, lemon juice from ½ lemon

PROTEIN: 120g salmon

FAT: 2 tablespoons extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, smoked paprika, thyme, 1 cube chicken stock (salt-reduced)

METHOD:

Mix the couscous with boiling water, chicken stock, salt, pepper, then cover and let it steam for 10 minutes or cook your rice in the rice cooker with 2/3 cup water (25 minutes). Once the water is absorbed fluff it with a fork and mix in the chopped mint leaves. Then heat up a frying pan and cook the salmon seasoned with salt, pepper, thyme and smoked paprika. Serve with the couscous, green leaves, tomatoes and olive oil mixed with lemon juice.

Day 3

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

Meatballs with kale chips and sweet potato mash

INGREDIENTS:

CARBS: 1 small sweet potato, 1 cup kale, ½ onion, ½ leek, 1 tablespoon breadcrumbs or gluten-free breadcrumbs

PROTEIN: 1 organic or free-range egg, 120g premium pork mince or falafels (vegetarian)

FAT: 1 tablespoon peanut oil, 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, rosemary, thyme

METHOD:

Heat up the oven to 180C. Remove the leaves from kale, drizzle with olive oil and season with salt. Bake for 10-15 minutes. Boil or bake the chopped up sweet potato with salt and pepper (approx. 20 minutes). In a frying pan cook the onion and leek with olive oil, salt and pepper on medium heat covered until soft. Once the potatoes are ready, mash them together. In a separate bowl mix the mince with the egg, breadcrumbs, salt, pepper, rosemary and thyme. Shape into balls and fry in peanut oil until brown. Serve with kale chips and sweet potato and leek mash.

Day 4

*Vegetarian alternative *Gluten-free *Dairy-free

Beef goulash

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 30 Minutes

INGREDIENTS:

CARBS: 1 potato, ½ red capsicum, 1 tablespoon parsley, ½ onion, 1 clove garlic, 1 tablespoon tomato paste, ½ can diced tomato (can)

PROTEIN: 120g organic or grass-fed rump steak or tofu (vegetarian)

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, caraway seeds, 1 cube beef stock (salt-reduced)

METHOD:

Heat up a pot with olive oil, add the chopped up onion, capsicum, crushed garlic and cook until soft. Then add the diced beef, season with salt, pepper, caraway seeds and sweet paprika and cook for another 10 minutes. After that add the diced tomatoes, tomato paste, chopped up potatoes and beef stock mixed with ½-1 cup hot water (depending on how thick you like it).  Cook for approx. 20 minutes or until the potatoes are soft and serve with fresh parsley.

Day 5

*Vegetarian alternative *Gluten-free *Dairy-free

Chicken thighs with rice and veggies

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 25-30 Minutes

INGREDIENTS:

CARBS: 1/3 cup basmati rice, 1 cup green beans, 1 carrot, ½ onion, 1 clove garlic

PROTEIN: 120g organic or free-range chicken thigh or fish (vegetarian)

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, 1 cube chicken stock (salt-reduced)

METHOD:

In a pot or rice cooker simmer 1/3 cup of rice with 2/3 of a cup of water and a pinch of salt and chicken stock cube for 20-25 min with a lid on then set aside and leave it covered for 5 more minutes. While the rice is cooking heat up the oil in the frying pan and add crushed garlic, onion, chopped up carrot and green beans seasoned with salt and pepper. Stir and cook for a few minutes then add the diced chicken with salt and pepper for 5-10 minutes until brown. Serve with rice and parsley.

Day 6

*Vegetarian *Gluten-free alternative *Dairy-free

Salmon with mint couscous

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

INGREDIENTS:

CARBS: 1/3 cup couscous or rice (gluten-free), 1 cup spinach with dark green leaves, 3 cherry tomatoes, 1 tablespoon mint leaves, lemon juice from ½ lemon

PROTEIN: 120g salmon

FAT: 2 tablespoons extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, smoked paprika, thyme, 1 cube chicken stock (salt-reduced)

METHOD:

Mix the couscous with boiling water, chicken stock, salt, pepper, then cover and let it steam for 10 minutes or cook your rice in the rice cooker with 2/3 cup water (25 minutes). Once the water is absorbed fluff it with a fork and mix in the chopped mint leaves. Then heat up a frying pan and cook the salmon seasoned with salt, pepper, thyme and smoked paprika. Serve with the couscous, green leaves, tomatoes and olive oil mixed with lemon juice.

Day 7

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

Meatballs with kale chips and sweet potato mash

INGREDIENTS:

CARBS: 1 small sweet potato, 1 cup kale, ½ onion, ½ leek, 1 tablespoon breadcrumbs or gluten-free breadcrumbs

PROTEIN: 1 organic or free-range egg, 120g premium pork mince or falafels (vegetarian)

FAT: 1 tablespoon peanut oil, 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, rosemary, thyme

METHOD:

Heat up the oven to 180C. Remove the leaves from kale, drizzle with olive oil and season with salt. Bake for 10-15 minutes. Boil or bake the chopped up sweet potato with salt and pepper (approx. 20 minutes). In a frying pan cook the onion and leek with olive oil, salt and pepper on medium heat covered until soft. Once the potatoes are ready, mash them together. In a separate bowl mix the mince with the egg, breadcrumbs, salt, pepper, rosemary and thyme. Shape into balls and fry in peanut oil until brown. Serve with kale chips and sweet potato and leek mash.

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