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

Day 1 

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

Tandoori chicken wrap

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10 Minutes (Marinate for 10-15 minutes)

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), ½ cucumber, parsley, ½ cup cos lettuce, ½ tomato, 1 teaspoon tandoori paste

PROTEIN: 120g organic or free-range chicken breast or falafel (vegetarian), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

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

METHOD:

Marinate the chicken breast in Tandoori paste, olive oil, season with salt and pepper (if possible for 10-15 minutes). Prepare the tortilla with lettuce, sliced tomato, cucumber. Cook the chicken on the frying pan until tender and serve in a tortilla wrap.

Day 2

*Vegetarian *Gluten-free *Dairy-free

Malaysian curry prawns with rice noodles and cucumber salad

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

INGREDIENTS:

CARBS: 2-4 tablespoons Malaysian curry sauce, 50g rice noodles, 4 cherry tomatoes, ½ cucumber, ¼ red onion, 1 tablespoon parsley, 1 tablespoon white vinegar

PROTEIN: 120g fresh prawns

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Marinate the prawns in the curry sauce. Soak the noodles in hot water for 20 minutes then drain and rinse with cold water. Prepare the cucumber salad with finely chopped red onion, parsley, olive oil, salt, pepper and vinegar. Heat up the oil in the frying pan and cook the prawns until tender. Serve with the rice noodles, tomatoes and cucumber salad.

Day 3

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

Turkey meatballs with roasted sweet potato and asparagus

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 sweet potato, bunch asparagus, 1 tablespoon parsley, 1 tablespoon breadcrumbs or gluten-free breadcrumbs

PROTEIN: 1 organic or free-range egg, 120g turkey mince or falafels (vegetarian), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

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

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

METHOD:

Heat up the oven to 200C. Cut up the sweet potato and asparagus, drizzle with olive oil, season with salt and pepper. Bake for 15-20 minutes. 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 sweet potatoes, asparagus and yoghurt mixed with parsley and hemp seeds.

Day 4

*Vegetarian alternative *Gluten-free *Dairy-free

Thai chicken curry

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

INGREDIENTS:

CARBS: 1/3 cup basmati rice, 1 cup broccoli, ½ red capsicum, 1 spring onion, 1 clove garlic, ½-1 teaspoon Thai green curry paste

PROTEIN: 120g organic or free-range chicken breast or fish (vegetarian), 1 can organic coconut milk

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

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 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 diced chicken, crushed garlic, spring onion, capsicum seasoned with salt and pepper. Stir and cook for a few minutes until the chicken is tender then add the coconut milk mixed with the Thai green curry paste and chopped up broccoli. Cook for another 2 minutes. Serve with rice and parsley.

Day 5

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

Tandoori chicken wrap

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10 Minutes (Marinate for 10-15 minutes)

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), ½ cucumber, parsley, ½ cup cos lettuce, ½ tomato, 1 teaspoon tandoori paste

PROTEIN: 120g organic or free-range chicken breast or falafel (vegetarian), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

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

METHOD:

Marinate the chicken breast in Tandoori paste, olive oil, season with salt and pepper (if possible for 10-15 minutes). Prepare the tortilla with lettuce, sliced tomato, cucumber. Cook the chicken on the frying pan until tender and serve in a tortilla wrap.

Day 6

*Vegetarian *Gluten-free *Dairy-free

Malaysian curry prawns with rice noodles and cucumber salad

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

INGREDIENTS:

CARBS: 2-4 tablespoons Malaysian curry sauce, 50g rice noodles, 4 cherry tomatoes, ½ cucumber, ¼ red onion, 1 tablespoon parsley, 1 tablespoon white vinegar

PROTEIN: 120g fresh prawns

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Marinate the prawns in the curry sauce. Soak the noodles in hot water for 20 minutes then drain and rinse with cold water. Prepare the cucumber salad with finely chopped red onion, parsley, olive oil, salt, pepper and vinegar. Heat up the oil in the frying pan and cook the prawns until tender. Serve with the rice noodles, tomatoes and cucumber salad.

Day 7

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

Turkey meatballs with roasted sweet potato and asparagus

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 sweet potato, bunch asparagus, 1 tablespoon parsley, 1 tablespoon breadcrumbs or gluten-free breadcrumbs

PROTEIN: 1 organic or free-range egg, 120g turkey mince or falafels (vegetarian), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

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

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

METHOD:

Heat up the oven to 200C. Cut up the sweet potato and asparagus, drizzle with olive oil, season with salt and pepper. Bake for 15-20 minutes. 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 sweet potatoes, asparagus and yoghurt mixed with parsley and hemp seeds.

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