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

Day 1 

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

Chicken salad with roasted veggies, fetta and pine nuts

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup green beans, ½ cup asparagus, ½ cup pumpkin, ½ cup broccoli, 1 tablespoon fresh parsley, lemon juice from ½ lemon

PROTEIN: 120g organic or free-range chicken thigh or tofu (vegetarian), 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon pine nuts, 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, burrito spice

METHOD:

Preheat the oven to 200C. Chop up the pumpkin, green beans, broccoli and asparagus, drizzle with olive oil, season with salt and pepper and bake for 15-20 minutes. Roast the pine nuts on a hot frying pan for a couple of minutes then set aside. Then cut up the chicken on small cubes, season with salt, pepper and add to a hot frying pan with some olive oil. Once browned, add some burrito spice. Mix the yoghurt with lemon juice, olive oil, salt and pepper and set aside. Prepare the salad with the roast veggies, chicken, pine nuts, add fetta cheese, parsley and the yoghurt dressing.

Day 2

* Vegetarian *Gluten-free *Dairy-free alternative

Halloumi salad with red kidney beans, cashews and pear

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 carrot,  ½ cup beetroot (can), ½ cup roasted pumpkin, ½ cup organic red kidney beans (can-drained and washed), ½ pear, 1 tablespoon balsamic glaze

PROTEIN: 30g organic halloumi or Bio cheese/ Sheese (dairy-free)

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

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

METHOD:

Heat up the frying pan and brown the cashew nuts first. Set aside, add oil and cook the sliced-up halloumi cheese until slightly brown on each side. Prepare your salad, add carrots, sliced up beetroot, pumpkin (roasted or pan-fried), kidney beans, pear, then add the halloumi, cashew nuts and hemp seeds. Season with salt, cracked pepper and serve with fresh parsley, drizzle with olive oil and balsamic glaze.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Salmon with roasted pumpkin and ranch salad

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

INGREDIENTS:

CARBS: 1 cup pumpkin, ½ cup dark green leaves, ½ cup red cabbage, ½ cup white cabbage, ¼ cup sweet corn, ½ shredded carrot

PROTEIN: 120g salmon, 1 tablespoon ranch dressing or Vegenaise (dairy-free)

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

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, garlic powder, smoked paprika

METHOD:

Heat up the oven to 200C. Cut up the pumpkin, drizzle with olive oil, add salt and pepper then roast for 15-20 minutes. In the meantime, roast your sunflower seeds for a couple of minutes on a hot frying pan. Then add some oil and cook the salmon with salt, pepper, garlic powder and smoked paprika for 5-10  minutes, keep turning frequently.  Prepare the salad by mixing the leaves with chopped up red and white cabbage, shredded carrots, sweet corn and ranch slaw dressing. Serve with the salmon, pumpkin and roasted sunflower seeds.

Day 4

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

Chicken salad with red kidney beans, avocado and mozzarella

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 tomato, ½ cup organic red kidney beans (can- drained and washed), lemon juice from ½ lemon

PROTEIN: 120g organic or free-range chicken breast or tuna (vegetarian), 1 tablespoon mozzarella cheese or Bio cheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil,  ¼ avocado, 1 tablespoon walnuts

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

METHOD:

Cut up the chicken breast, season with salt, pepper, cumin seeds and cook on a frying pan with some olive oil until tender. Prepare your salad with leaves, chopped tomato, kidney beans, avocado and mozzarella. Serve the salad with chicken and walnuts dress with olive oil and lemon juice.

Day 5

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

Beef mince with spinach and mozzarella

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: 1 cup spinach, ½ onion, 1 clove garlic, ½ red capsicum, 1 tablespoon fresh parsley, ½ can crushed tomatoes, 1 tablespoon tomato paste

PROTEIN: 120g organic or grass-fed extra lean beef mince or tofu (vegetarian), 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

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

HERBS AND SPICES: pinch of pink Himalayan salt, cracked pepper, thyme, oregano, rosemary

METHOD:

Heat up the oil in the frying pan and cook the chopped up onion, capsicum, and crushed garlic until soft. Then add the mince (or tofu), break it up so it is evenly spread out. After 5 minutes add canned tomato and tomato paste. Season with salt, pepper, thyme, oregano, rosemary and cook for another 10-15 minutes. Serve with spinach, mozzarella, fresh parsley and hemp seeds.

Day 6 

*Vegetarian *Gluten-free *Dairy-free alternative

Tuna salad with halloumi and beetroot

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup beetroot (can), ½ cup organic chickpeas (can-drained and washed), 1 tablespoon balsamic glaze, 1 tablespoon fresh parsley

PROTEIN: 100g tuna (can), 30g organic halloumi or Bio cheese/ Sheese (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:

Roast the pine nuts on a dry hot frying pan for a couple of minutes. Then add some oil and cook the halloumi on both sides until brown.  Prepare the salad with the leaves, chickpeas, sliced beetroot, avocado, tuna, halloumi, pine nuts and serve with parsley, olive oil and balsamic glaze.

Day 7 

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

Chicken salad with roasted veggies, fetta and pine nuts

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup green beans, ½ cup asparagus, ½ cup pumpkin, ½ cup broccoli, 1 tablespoon fresh parsley, lemon juice from ½ lemon

PROTEIN: 120g organic or free-range chicken thigh or tofu (vegetarian), 1 tablespoon organic fetta cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon pine nuts, 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, burrito spice

METHOD:

Preheat the oven to 200C. Chop up the pumpkin, green beans, broccoli and asparagus, drizzle with olive oil, season with salt and pepper and bake for 15-20 minutes. Roast the pine nuts on a hot frying pan for a couple of minutes then set aside. Then cut up the chicken on small cubes, season with salt, pepper and add to a hot frying pan with some olive oil. Once browned, add some burrito spice. Mix the yoghurt with lemon juice, olive oil, salt and pepper and set aside. Prepare the salad with the roast veggies, chicken, pine nuts, add fetta cheese, parsley and the yoghurt dressing.

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