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

Day 1

*Vegetarian alternative *Gluten-free *Dairy-free

Vietnamese chicken with rice and vegetables

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

INGREDIENTS:

CARBS: 1/3 cup basmati rice, ½ cup broccoli, 1 carrot, ½ cup cauliflower, ½ onion, 1 clove garlic, ½ cup mushrooms, 2-3 baby sweet corns (can-drained and washed), 1 cube vegetable stock (salt-reduced), ¼ cup fish sauce, juice and zest 1 lime, 1 teaspoon grated ginger

PROTEIN: 120g organic or free-range chicken thigh or fish (vegetarian)

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 crushed garlic, onion, carrot , cauliflower and baby corn seasoned with salt and pepper. Stir and cook for a few minutes then add ½ cup of hot water mixed with the vegetable stock, fish sauce, ginger, lime juice and zest, broccoli and mushrooms and cook for another 2 minutes. In a separate frying pan cook the chicken with salt and pepper for 5-10 minutes until brown then serve with rice and veggies.

Day 2

*Vegetarian alternative *Gluten-free *Dairy-free

Pork chops with sweet potato chips and salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 3 cherry tomatoes, 1 small sweet potato

PROTEIN: 120g pork chops or fish (vegetarian)

FAT: 2-3 tablespoons extra virgin olive oil, 1 tablespoon pine nuts, 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, cumin seeds, fennel seeds

METHOD:

Heat up the oven to 200C, cut up the sweet potato into chips, season with salt, pepper and cumin seeds and bake for 15- 20 minutes or until soft. In the meantime warm up a frying pan, brown the pine nuts then set aside. Then cook the pork chops with olive oil, fennel seeds, salt and pepper covered for approx. 5 minutes each side. Serve with salad and tomatoes dressed with olive oil and sweet potato chips.

Day 3

*Vegetarian *Gluten-free *Dairy-free

Crumbed cauliflower with sweet potato chips and cucumber salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1 small sweet potato, ½ cucumber, 2 cups cauliflower, ¼ cup breadcrumbs or gluten-free breadcrumbs, ¼ cup wholemeal flour, 1 tablespoon vinegar, 1 teaspoon organic honey

PROTEIN: 2 organic or free-range eggs

FAT: 2-3 tablespoons peanut oil, 1 tablespoon hemp seeds

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

METHOD:

Heat up the oven to 200C, cut up the sweet potato into chips, season with salt and pepper and bake for 15- 20 minutes or until soft. Boil the cauliflower for 5-10 minutes or until soft but still crunchy. Prepare bowls with flour, eggs and breadcrumbs. Season the eggs with salt and pepper and scramble them. Season the cauliflower with salt, pepper and cover with flour, then egg then the breadcrumbs. Heat up the oil in the frying pan and cook it until brown approx. a couple of minutes on each side. Grate the cucumber, mix with vinegar, honey, season with salt, pepper and hemp seeds. Serve the cauliflower with chips and cucumber salad.

Day 4

*Vegetarian alternative *Gluten-free *Dairy-free

Chicken thigh with kale quinoa salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: ¼ cup quinoa, 1 tomato, ¼ red onion, 1 cup kale, ¼ yellow capsicum, fresh basil, fresh parsley, 1 clove garlic, lemon juice from ½ lemon, 1 teaspoon organic honey

PROTEIN: 120g organic or free-range chicken thighs

FAT: 2 tablespoons 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 simmer a ¼ cup of quinoa with a ½ cup of water and a pinch of salt for 10-15 min with a lid on then set aside and leave it covered for 5-10 more minutes. Then transfer into a bowl and let it cool. Cook the chicken thighs on a frying pan with olive oil, salt and pepper or on a barbeque for 5 minutes each side.  After you cooked the chicken mix the kale leaves with cooled quinoa, chopped tomatoes, red onion, capsicum, basil, parsley and dress with olive oil mixed with lemon juice, crushed garlic, salt, pepper and honey.

Day 5

*Vegetarian alternative *Gluten-free *Dairy-free

Vietnamese chicken with rice and vegetables

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

INGREDIENTS:

CARBS: 1/3 cup basmati rice, ½ cup broccoli, 1 carrot, ½ cup cauliflower, ½ onion, 1 clove garlic, ½ cup mushrooms, 2-3 baby sweet corns (can-drained and washed), 1 cube vegetable stock (salt-reduced), ¼ cup fish sauce, juice and zest 1 lime, 1 teaspoon grated ginger

PROTEIN: 120g organic or free-range chicken thigh or fish (vegetarian)

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 crushed garlic, onion, carrot , cauliflower and baby corn seasoned with salt and pepper. Stir and cook for a few minutes then add ½ cup of hot water mixed with the vegetable stock, fish sauce, ginger, lime juice and zest, broccoli and mushrooms and cook for another 2 minutes. In a separate frying pan cook the chicken with salt and pepper for 5-10 minutes until brown then serve with rice and veggies.

Day 6

*Vegetarian alternative *Gluten-free *Dairy-free

Pork chops with sweet potato chips and salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 3 cherry tomatoes, 1 small sweet potato

PROTEIN: 120g pork chops or fish (vegetarian)

FAT: 2-3 tablespoons extra virgin olive oil, 1 tablespoon pine nuts, 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, cumin seeds, fennel seeds

METHOD:

Heat up the oven to 200C, cut up the sweet potato into chips, season with salt, pepper and cumin seeds and bake for 15- 20 minutes or until soft. In the meantime warm up a frying pan, brown the pine nuts then set aside. Then cook the pork chops with olive oil, fennel seeds, salt and pepper covered for approx. 5 minutes each side. Serve with salad and tomatoes dressed with olive oil and sweet potato chips.

Day 7

*Vegetarian *Gluten-free *Dairy-free

Crumbed cauliflower with sweet potato chips and cucumber salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1 small sweet potato, ½ cucumber, 2 cups cauliflower, ¼ cup breadcrumbs or gluten-free breadcrumbs, ¼ cup wholemeal flour, 1 tablespoon vinegar, 1 teaspoon organic honey

PROTEIN: 2 organic or free-range eggs

FAT: 2-3 tablespoons peanut oil, 1 tablespoon hemp seeds

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

METHOD:

Heat up the oven to 200C, cut up the sweet potato into chips, season with salt and pepper and bake for 15- 20 minutes or until soft. Boil the cauliflower for 5-10 minutes or until soft but still crunchy. Prepare bowls with flour, eggs and breadcrumbs. Season the eggs with salt and pepper and scramble them. Season the cauliflower with salt, pepper and cover with flour, then egg then the breadcrumbs. Heat up the oil in the frying pan and cook it until brown approx. a couple of minutes on each side. Grate the cucumber, mix with vinegar, honey, season with salt, pepper and hemp seeds. Serve the cauliflower with chips and cucumber salad.

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