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

Day 1 

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

Omelette with turkey, spinach and mozzarella

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

INGREDIENTS:

CARBS: ½ cup spinach, ½ onion, 1 tablespoon fresh parsley

PROTEIN: 2 organic or free-range eggs, 40g turkey breast or tuna (vegetarian), 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

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

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

METHOD:

Heat up the oil in a frying pan and cook the onion, then spinach with salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and pepper add the cooked onion with spinach, sliced turkey breast and mozzarella. 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 parsley and hemp seeds.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Mango vanilla chia bowl

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

INGREDIENTS:

CARBS: 1 mango (fresh or 1 cup frozen)

PROTEIN: ½ cup organic Greek yoghurt and ½ 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, 1 tablespoon almonds

METHOD:

Mix vanilla yoghurt with Greek yoghurt and protein powder (optional), add chopped up mango, chia seeds and almonds.

Day 3

Vegetarian *Gluten-free *Dairy-free alternative

Baked beans on low-carb bread with tomato salsa and fetta cheese

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

INGREDIENTS:

CARBS: ½ cup organic baked beans (can), 1 tomato, 1 small clove garlic, 1 tablespoon fresh parsley, 2 tablespoons almond flour, 1 tablespoon organic psyllium husk, 1 tablespoon vinegar

PROTEIN: 1 organic or free-range egg white, 1 tablespoon organic fetta cheese or Bio cheese (dairy-free)

FAT: 1 tablespoon flaxseed meal, 1 tablespoon extra virgin olive oil

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper, ½ teaspoon baking powder, 3 tablespoons hot water

METHOD:

To make the low-carb bread: Preheat the oven to 170C. Mix almond flour, flaxseed meal, psyllium husk, salt and baking powder. Then mix the egg white with the vinegar and add to the dry mixture at high speed  (mixing for 10 seconds) until just combined (do not overmix). Have the hot water ready and do the same. Grease baking paper in an oven-safe dish and put the mixture in, shaping it into bread then bake for approx. 1 hour. Once ready, let it cool on a rack for 5 minutes. For the tomato salsa, great the tomato and garlic, add salt, pepper and olive oil and mix well. Serve the toast with baked beans, fetta cheese, tomato salsa and parsley.

Day 4

*Vegetarian *Gluten-free *Dairy-free 

Low-carb French toast with mixed berries

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

INGREDIENTS:

CARBS: 1 cup mixed berries (fresh or frozen), 1 tablespoon maple syrup, 2 tablespoons almond flour, 1 tablespoon organic psyllium husk, 1 tablespoon vinegar

PROTEIN: 1-2 organic or free-range eggs and 1 egg white

FAT: 1 tablespoon flaxseed meal, 1-2 tablespoons coconut oil

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, ½ teaspoon baking powder, 3 tablespoons hot water

METHOD:

To make the low-carb bread: Preheat the oven to 170C. Mix almond flour, flaxseed meal, psyllium husk, salt and baking powder. Then mix the egg white with the vinegar and add to the dry mixture at high speed  (mixing for 10 seconds) until just combined (do not over mix). Have the hot water ready and do the same. Grease baking paper in an oven-safe dish and put the mixture in, shaping it into bread then bake for approx. 1 hour. Once ready, let it cool on a rack for 5 minutes. French toast: Cut the bread into smaller pieces, dip in scrambled eggs and fry on the hot pan with coconut oil. Serve with mixed berries and maple syrup.

Day 5

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

Omelette with turkey, spinach and mozzarella

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

INGREDIENTS:

CARBS: ½ cup spinach, ½ onion, 1 tablespoon fresh parsley

PROTEIN: 2 organic or free-range eggs, 40g turkey breast or tuna (vegetarian), 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

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

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

METHOD:

Heat up the oil in a frying pan and cook the onion, then spinach with salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and pepper add the cooked onion with spinach, sliced turkey breast and mozzarella. 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 parsley and hemp seeds.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Mango vanilla chia bowl

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

INGREDIENTS:

CARBS: 1 mango (fresh or 1 cup frozen)

PROTEIN: ½ cup organic Greek yoghurt and ½ 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, 1 tablespoon almonds

METHOD:

Mix vanilla yoghurt with Greek yoghurt and protein powder (optional), add chopped up mango, chia seeds and almonds.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Baked beans on low-carb bread with tomato salsa and fetta cheese

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

INGREDIENTS:

CARBS: ½ cup organic baked beans (can), 1 tomato, 1 small clove garlic, 1 tablespoon fresh parsley, 2 tablespoons almond flour, 1 tablespoon organic psyllium husk, 1 tablespoon vinegar

PROTEIN: 1 organic or free-range egg white, 1 tablespoon organic fetta cheese or Bio cheese (dairy-free)

FAT: 1 tablespoon flaxseed meal, 1 tablespoon extra virgin olive oil

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper, ½ teaspoon baking powder, 3 tablespoons hot water

METHOD:

To make the low-carb bread: Preheat the oven to 170C. Mix almond flour, flaxseed meal, psyllium husk, salt and baking powder. Then mix the egg white with the vinegar and add to the dry mixture at high speed  (mixing for 10 seconds) until just combined (do not overmix). Have the hot water ready and do the same. Grease baking paper in an oven-safe dish and put the mixture in, shaping it into bread then bake for approx. 1 hour. Once ready, let it cool on a rack for 5 minutes. For the tomato salsa, great the tomato and garlic, add salt, pepper and olive oil and mix well. Serve the toast with baked beans, fetta cheese, tomato salsa and parsley.

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