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

Day 1 

*Vegetarian *Gluten-free alternative *Dairy-free

Scrambled eggs with smoked salmon on wholegrain toast with tomatoes and avocado

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

INGREDIENTS:

CARBS: 1 large or 2 small slices wholegrain toast or rice bread (gluten-free), 4-5 cherry tomatoes

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

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

METHOD:

Put your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel then slice it up. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with smoked salmon on the toast, avocado and tomato, seasoned with salt and cracked pepper.

Day 2

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

Bircher muesli with kiwi and pineapple

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes then sit in the fridge overnight

INGREDIENTS:

CARBS: 1/3 cup organic Bircher muesli or rice porridge (gluten-free), ½ cup apple sauce, 1 kiwifruit, ½ cup pineapples (fresh or frozen)

PROTEIN: ½ cup organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon flaxseed meal

METHOD:

Boil the apple for 5 minutes, let it cool then blend to make the apple sauce. Mix the muesli with apple sauce and let it sit in the fridge overnight. Serve with yoghurt, kiwi, pineapple and flaxseed meal.

Day 3

*Vegetarian *Gluten-free alternative *Dairy-free

French toast with tomatoes and chia seeds

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

INGREDIENTS:

CARBS: 1 portion sourdough baguette or rice bread (gluten-free), 1 tomato

PROTEIN: 2 organic or free-range eggs

FAT: 1-2 tablespoons peanut oil, 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper

METHOD:

Whisk the eggs with salt, pepper and chia seeds and soak the bread in the egg mixture.  Heat up the oil and fry both sides of the bread until golden brown. Serve with tomatoes.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Almond clusters with pears

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

INGREDIENTS:

CARBS: ½ cup almond clusters, 1 pear

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

FAT: 1 tablespoon chia seeds, 1 tablespoon pepitas, 1 tablespoon almonds

METHOD:

Mix the clusters with milk, yoghurt, top with sliced pear, almonds, pepitas and chia seeds.

Day 5

*Vegetarian *Gluten-free alternative *Dairy-free

Scrambled eggs with smoked salmon on wholegrain toast with tomatoes and avocado

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

INGREDIENTS:

CARBS: 1 large or 2 small slices wholegrain toast or rice bread (gluten-free), 4-5 cherry tomatoes

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

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

METHOD:

Put your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel then slice it up. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with smoked salmon on the toast, avocado and tomato, seasoned with salt and cracked pepper.

Day 6

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

Bircher muesli with kiwi and pineapple

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes then sit in the fridge overnight

INGREDIENTS:

CARBS: 1/3 cup organic Bircher muesli or rice porridge (gluten-free), ½ cup apple sauce, 1 kiwifruit, ½ cup pineapples (fresh or frozen)

PROTEIN: ½ cup organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon flaxseed meal

METHOD:

Boil the apple for 5 minutes, let it cool then blend to make the apple sauce. Mix the muesli with apple sauce and let it sit in the fridge overnight. Serve with yoghurt, kiwi, pineapple and flaxseed meal.

Day 7

*Vegetarian *Gluten-free alternative *Dairy-free

French toast with tomatoes and chia seeds

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

INGREDIENTS:

CARBS: 1 portion sourdough baguette or rice bread (gluten-free), 1 tomato

PROTEIN: 2 organic or free-range eggs

FAT: 1-2 tablespoons peanut oil, 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper

METHOD:

Whisk the eggs with salt, pepper and chia seeds and soak the bread in the egg mixture.  Heat up the oil and fry both sides of the bread until golden brown. Serve with tomatoes.

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