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

Day 1 

*Vegetarian *Gluten-free *Dairy-free

Scrambled eggs with zucchini

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

INGREDIENTS:

CARBS: ½ onion, 1 zucchini

PROTEIN: 2 organic or free-range eggs

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

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

METHOD:

Heat up the oil and add the chopped onion first then a few minutes later the zucchini. Season with salt and pepper and cook covered until soft. Get rid of the excess water and mix in the whisked eggs seasoned with salt, pepper and hemp seeds.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Caramelized apple and pear with cottage cheese and walnuts

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

INGREDIENTS:

CARBS: 1 apple, 1 pear, 1 tablespoon maple syrup

PROTEIN: 1 cup low-fat cottage cheese or Bio cheese (dairy-free)

FAT: 1 tablespoon walnuts, 1 tablespoon organic butter or coconut oil (dairy-free)

COOKING: 1 teaspoon cinnamon

METHOD:

Heat up the butter or coconut oil on a frying pan and cook the chopped up apple and pear covered on medium heat until soft. Serve with cottage cheese, cinnamon, walnuts and maple syrup.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Turkey and peas omelette

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

INGREDIENTS:

CARBS: ½ cup peas (can-drained and washed)

PROTEIN: 40g turkey breast, 2 organic or free-range eggs, 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

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

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

METHOD:

Scramble the eggs in a  bowl seasoned with salt and cracked pepper. Then add the sliced up turkey breast, peas, hemp seeds and mozzarella. Mix well with a fork. Heat up the oil and add the egg mixture then cover with a lid. When cooked, flip over or fold in half.

Day 4

*Vegetarian *Gluten-free *Dairy-free

Chocolate egg white omelette with chia and strawberries

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

INGREDIENTS:

CARBS: 1 cup strawberries

PROTEIN: 2 organic or free-range egg whites

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

METHOD:

Whisk the egg whites with a pinch of salt and chia seeds. Heat up the coconut oil in the frying pan and cook the eggs on medium heat covered. Serve with Nuttvia and strawberries.

Day 5 

*Vegetarian *Gluten-free *Dairy-free

Scrambled eggs with zucchini

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

INGREDIENTS:

CARBS: ½ onion, 1 zucchini

PROTEIN: 2 organic or free-range eggs

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

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

METHOD:

Heat up the oil and add the chopped onion first then a few minutes later the zucchini. Season with salt and pepper and cook covered until soft. Get rid of the excess water and mix in the whisked eggs seasoned with salt, pepper and hemp seeds.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Caramelized apple and pear with cottage cheese and walnuts

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

INGREDIENTS:

CARBS: 1 apple, 1 pear, 1 tablespoon maple syrup

PROTEIN: 1 cup low-fat cottage cheese or Bio cheese (dairy-free)

FAT: 1 tablespoon walnuts, 1 tablespoon organic butter or coconut oil (dairy-free)

COOKING: 1 teaspoon cinnamon

METHOD:

Heat up the butter or coconut oil on a frying pan and cook the chopped up apple and pear covered on medium heat until soft. Serve with cottage cheese, cinnamon, walnuts and maple syrup.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Turkey and peas omelette

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

INGREDIENTS:

CARBS: ½ cup peas (can-drained and washed)

PROTEIN: 40g turkey breast, 2 organic or free-range eggs, 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

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

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

METHOD:

Scramble the eggs in a  bowl seasoned with salt and cracked pepper. Then add the sliced up turkey breast, peas, hemp seeds and mozzarella. Mix well with a fork. Heat up the oil and add the egg mixture then cover with a lid. When cooked, flip over or fold in half.

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