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

Day 1 

*Vegetarian *Gluten-free *Dairy-free alternative

Pineapple and mango smoothie

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

INGREDIENTS:

CARBS: ½ cup mango, ½ cup pineapple (fresh or frozen)

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon flaxseed meal

METHOD:

Put milk, protein powder (optional), mango, pineapple and flaxseed meal into a blender and mix until smooth.

Day 2

*Vegetarian *Gluten-free *Dairy-free

Boiled egg with corn, peas and hemp seeds

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

INGREDIENTS:

CARBS: 1 cob sweet corn, ½ cup peas (can- drained and washed)

PROTEIN: 1 organic or free-range egg

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

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

METHOD:

Boil the egg (3 minutes for runny 10 minutes for hard boiled eggs) and the cob of corn (approx. 10 minutes). Serve with salt, pepper, peas and hemp seeds.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Mocha blueberry smoothie

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

INGREDIENTS:

CARBS: ½ cup blueberries (fresh or frozen), ½ cup coffee, 1 tablespoon cocoa powder (sweetened with natural sweetener)

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds

METHOD:

Put protein powder (optional), yoghurt, milk, blueberries, chocolate, coffee and chia seeds into a blender and mix until smooth.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Roasted pumpkin bites with halloumi and hemp seeds

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

INGREDIENTS:

CARBS: 1 cup pumpkin

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

FAT: 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: 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. In the meantime cook the halloumi on a hot frying pan with some olive oil. Serve with hemp seeds.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Pineapple and mango smoothie

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

INGREDIENTS:

CARBS: ½ cup mango, ½ cup pineapple (fresh or frozen)

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon flaxseed meal

METHOD:

Put milk, protein powder (optional), mango, pineapple and flaxseed meal into a blender and mix until smooth.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Chocolate coconut balls

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes in the freezer

INGREDIENTS:

CARBS: ½ cup strawberries (fresh or frozen)

PROTEIN: 1 tablespoon low-fat cream cheese

FAT: 1 tablespoon chia seeds, 1 tablespoon Nuttvia (sugar-free hazelnut spread), 1 tablespoon shredded coconut

METHOD:

Mix the cream cheese, nuttvia, chia seeds. Put in the freezer for 5 minutes then shape into balls and roll in the coconut. Serve with strawberries.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Coffee meringue bites with raspberry vanilla yoghurt

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

INGREDIENTS:

CARBS: ½ cup raspberries (fresh or frozen), 1 tablespoon instant coffee

PROTEIN: ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free), 1-2 organic or free-range egg whites

FAT: 1 tablespoon flaxseed meal

BAKING: ½ teaspoon cream of tar, 1 tablespoon dextrose, ½ teaspoon vanilla essence

METHOD:

Heat up the oven to 200C. With an electric mixer on high speed whisk the egg whites with cream of tar until stiff peaks form. Then mix in dextrose, coffee and vanilla essence. Put teaspoons of the mixture on a baking paper and bake until golden brown. Turn off the oven and leave the meringue in a closed oven for another 30 minutes.  Serve with yoghurt mixed with flaxseed and raspberries.

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