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

Day 1 

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

Chicken salad with halloumi, bacon and pumpkin

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup beetroot (can), 1 cup roasted pumpkin

PROTEIN: 80g organic or free-range chicken breast or tofu (vegetarian), 15g organic halloumi cheese or Bio cheese/ Sheese (dairy-free), 1 slice premium lean bacon or no bacon (vegetarian), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

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 to 200C. Season the pumpkin with salt, pepper and olive oil and roast for 10-15 minutes. Cut up the chicken breast on small cubes and cook on a frying pan with some olive oil, salt and pepper until brown. Then cook the halloumi and bacon on a clean frying pan drizzled with olive oil. Prepare your salad mixing the green leaves with beetroot, roasted pumpkin, halloumi cheese, chicken and bacon. Serve with Greek yoghurt dressing.

Day 2

* Vegetarian alternative *Gluten-free *Dairy-free

Lamb with zucchini, asparagus and pine nuts

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 bunch asparagus, ½ onion, 1 zucchini

PROTEIN: 120g organic lamb or fish (vegetarian)

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

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

METHOD:

Heat up the oven to 200C. Season the asparagus with salt, pepper, drizzle with olive oil and bake for 10-15 minutes.  In a hot frying pan brown the pine nuts then set aside. Add oil and cook the chopped up onion on medium heat until soft, then add the zucchini with salt and pepper. Cook for a couple more minutes then in a separate dish, cook the lamb with salt, pepper, rosemary until brown on each side. Serve with the veggies, pine nuts and hemp seeds.

Day 3

*Vegetarian *Gluten-free *Dairy-free

Pistachio crumbed fish with carrot chips and peas

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

INGREDIENTS:

CARBS: 1 carrot, ½ cup peas (can-drained and washed), 2 tablespoons almond flour

PROTEIN: 120g white fish, 1 organic or free-range egg

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon pistachio nuts

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

METHOD:

Heat up the oven to 200C. Slice up the carrots like chips, drizzle with olive oil, season with salt and pepper and place on a tray with baking paper. Prepare 3 bowls, one with almond flour, one with a whisked egg and one with crushed pistachio nuts. Season the fish with salt and pepper then dip into the flour, then egg and finally cover with the nuts. Place next to the carrots and bake in the oven for 20 minutes. Serve with the peas.

Day 4

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

Burger meat with salad

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup beetroot (can), 1 cup roasted pumpkin, lemon juice from ½ lemon

PROTEIN: 120g organic or grass-fed burger meat or falafel (vegetarian), 1 tablespoon mozzarella or Bio cheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil, ½ avocado, 1 tablespoon hemp seeds

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

METHOD:

Heat up the oven to 200C and roast the pumpkin seasoned with salt, pepper, olive oil for 15 minutes. Then heat up the frying pan with some olive oil and cook the burger meat until brown. Serve with a salad mixed with beetroot, mozzarella, roasted pumpkin and hemp seeds. Dress the salad with olive oil and fresh lemon juice.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Coconut crumbed halloumi with salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 tomato, ½ apple, 1-2 tablespoons almond flour, 1 tablespoon balsamic glaze

PROTEIN: 30g organic halloumi or Bio cheese (dairy-free), 1 organic or free-range egg

FAT: 2 tablespoons extra virgin olive oil, 1 tablespoon walnuts, 2 tablespoons shredded coconut

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

METHOD:

Prepare 3 bowls, one with almond flour, one with a whisked egg with salt and pepper and one with shredded coconut. Dip the halloumi into the flour, then egg and coconut. Then fry on a hot pan with some olive oil until brown. Serve with a salad mixed with tomatoes, apples, walnuts, olive oil and balsamic glaze.

Day 6

*Vegetarian alternative *Gluten-free *Dairy-free

Turkey mince with pumpkin and red kidney beans

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

INGREDIENTS:

CARBS: 1 cup pumpkin, ½ cup organic red kidney beans (can- drained and washed), 1 tablespoon parsley, ½ onion, 1 clove garlic, ½ red capsicum, 1 tablespoon tomato paste, ½ cup organic diced tomatoes (can)

PROTEIN: 120g turkey mince or tofu (vegetarian)

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

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

METHOD:

Heat up the oven to 200C and roast the pumpkin seasoned with salt, pepper, olive oil for 15 minutes. Heat up the frying pan with olive oil and cook the chopped onion, crushed garlic, red capsicum, salt, pepper, thyme and oregano. Add the mince, break it down and cook until brown. Then add the tomato paste, diced tomato and red kidney beans. Serve with roasted pumpkin, chia seeds and parsley.

Day 7

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

Chicken salad with halloumi, bacon and pumpkin

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, ½ cup beetroot (can), 1 cup roasted pumpkin

PROTEIN: 80g organic or free-range chicken breast or tofu (vegetarian), 15g organic halloumi cheese or Bio cheese/ Sheese (dairy-free), 1 slice premium lean bacon or no bacon (vegetarian), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

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 to 200C. Season the pumpkin with salt, pepper and olive oil and roast for 10-15 minutes. Cut up the chicken breast on small cubes and cook on a frying pan with some olive oil, salt and pepper until brown. Then cook the halloumi and bacon on a clean frying pan drizzled with olive oil. Prepare your salad mixing the green leaves with beetroot, roasted pumpkin, halloumi cheese, chicken and bacon. Serve with Greek yoghurt dressing.

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