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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

Green apple pear kiwi smoothie

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

INGREDIENTS:

CARBS: 1 green apple, 1 pear, 1 kiwi fruit, ½ cup spinach, 1 tablespoon honey

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup 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 hemp seeds

METHOD:

Put milk, protein powder (optional), yoghurt, green apple, pear, kiwi fruit (skinless), spinach, hemp seeds and honey into a blender and mix until smooth.

Day 2

* Vegetarian alternative *Gluten-free *Dairy-free

Honey soy turkey meatballs with hemp seeds and asparagus

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

INGREDIENTS:

CARBS: 1 cup asparagus, 1 tablespoon honey soy marinade

PROTEIN: 50g turkey mince or falafels (vegetarian)

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

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

METHOD:

Heat up the oven 200 C. Season the turkey mince with salt and pepper, then shape into meatballs or finger food and cover in honey soy sauce first then hemp seeds. Put baking paper on a tray, place the asparagus on one half, drizzle with olive oil and season with salt and pepper. Then place the meatballs onto the other side. Bake both for 15-20 minutes. The asparagus might be ready 5 minutes earlier.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Pineapple cherry cucumber smoothie

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

INGREDIENTS:

CARBS: ¼ cucumber (peeled), ½ cup pineapple, ½ cup cherries (both fresh or frozen)

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup 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 hemp seeds

METHOD:

Put milk, protein powder (optional), yoghurt, hemp seeds, cucumber, cherries and pineapple into a blender and mix until smooth.

Day 4

*Vegetarian *Gluten-free *Dairy-free

Carrot celery sticks with beetroot hommus

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

INGREDIENTS:

CARBS: ½ carrot, 1 celery stick, 1 tablespoon beetroot (can)

PROTEIN: 1 tablespoon hommus

FAT: 1 tablespoon hemp seeds

METHOD:

Blend the hommus with beetroot then top with hemp seeds and serve with carrot and celery sticks.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Green apple pear kiwi smoothie

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

INGREDIENTS:

CARBS: 1 green apple, 1 pear, 1 kiwi fruit, ½ cup spinach, 1 tablespoon honey

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup 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 hemp seeds

METHOD:

Put milk, protein powder (optional), yoghurt, green apple, pear, kiwi fruit (skinless), spinach, hemp seeds and honey into a blender and mix until smooth.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Healthy chocolate cherry cupcakes

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

INGREDIENTS:

CARBS: 1 tablespoon cocoa powder (sugar-free/ sweetened with natural sweetener), 1 tablespoon coconut flour, 1 tablespoon almond flour, ½ cup cherries (fresh or frozen)

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese (dairy-free), 1 organic or free-range egg

FAT: 1 tablespoon flaxseed meal, 1 tablespoon coconut oil

BAKING: ½ teaspoon baking powder

METHOD:

Heat up the oven to 200C. Mix in food processor coconut flour, almond flour, cocoa powder, baking powder, flaxseed meal, egg, coconut oil (melted), cream cheese and cherries. Pour into greased patty pans or muffin tin and bake for approx. 20 minutes or until brown.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Fried chickpeas with Greek yoghurt and hemp seeds

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

INGREDIENTS:

CARBS: ½ cup organic chickpeas (can-drained and washed), lemon juice from ½ lemon

PROTEIN:  1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon coconut oil, hemp seeds

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

METHOD:

Heat up the oil on a frying pan and cook the chickpeas for 5 minutes with salt, pepper, smoked paprika, garlic powder and ground cumin. Serve with yoghurt mixed with lemon juice, salt, pepper and hemp seeds.

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