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

Day 1 

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

Fried eggs on toast with fetta, capsicum, cucumber and tomato salad

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

INGREDIENTS:

CARBS: 1 large or 2 small slices ancient grain toast or rice bread (gluten-free), 1 tomato, ½ cucumber, ¼ red capsicum

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic fetta cheese or Bio cheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 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:

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 mash it with a fork. Heat up the oil in a frying pan, add the eggs and cover until cooked. Serve with avocado on the toast, chopped up tomato, cucumber, capsicum, fetta cheese and seasoned with salt and cracked pepper.

Day 2

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

Ancient grain oats with goji berries, raisins and chia seeds

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1 tablespoon goji berries, 1 tablespoon raisins

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon chia seeds

METHOD:

Cook the rolled oats with milk for 5 minutes then stir in chia seeds, goji berries and raisins.

Day 3

*Vegetarian *Gluten-free alternative *Dairy-free

Scrambled eggs on pumpkin sourdough soybean bread with hemp seeds

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

INGREDIENTS:

CARBS: 1 or 2 slices pumpkin sourdough soybean bread or rice bread (gluten-free), 1 tomato

PROTEIN: 2 organic or free-range eggs

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

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

METHOD:

Put the bread in the toaster. Heat up the oil in a pan and add the whisked eggs seasoned with salt and cracked pepper. Keep stirring until cooked then serve with the bread, avocado, tomato and hemp seeds.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Almond clusters with apple, walnut and cinnamon

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

INGREDIENTS:

CARBS: ½ cup almond clusters (gluten-free), ½ apple, 1 tablespoon goji berries

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 walnuts

BAKING: 1 teaspoon cinnamon

METHOD:

Mix the almond clusters with milk, yoghurt, grated apple, cinnamon, goji berries and walnuts.

Day 5 

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

Fried eggs on toast with fetta, capsicum, cucumber and tomato salad

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

INGREDIENTS:

CARBS: 1 large or 2 small slices ancient grain toast or rice bread (gluten-free), 1 tomato, ½ cucumber, ¼ red capsicum

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic fetta cheese or Bio cheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 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:

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 mash it with a fork. Heat up the oil in a frying pan, add the eggs and cover until cooked. Serve with avocado on the toast, chopped up tomato, cucumber, capsicum, fetta cheese and seasoned with salt and cracked pepper.

Day 6

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

Ancient grain oats with goji berries, raisins and chia seeds

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1 tablespoon goji berries, 1 tablespoon raisins

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon chia seeds

METHOD:

Cook the rolled oats with milk for 5 minutes then stir in chia seeds, goji berries and raisins.

Day 7

*Vegetarian *Gluten-free alternative *Dairy-free

Scrambled eggs on pumpkin sourdough soybean bread with hemp seeds

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

INGREDIENTS:

CARBS: 1 or 2 slices pumpkin sourdough soybean bread or rice bread (gluten-free), 1 tomato

PROTEIN: 2 organic or free-range eggs

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

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

METHOD:

Put the bread in the toaster. Heat up the oil in a pan and add the whisked eggs seasoned with salt and cracked pepper. Keep stirring until cooked then serve with the bread, avocado, tomato and hemp seeds.

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