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

Day 1

*Vegetarian alternative *Gluten-free *Dairy-free

Pork and corn salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 carrot, 1 cob sweet corn

PROTEIN: 120g lean pork or tofu (vegetarian), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free)

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, sesame seeds, cumin seeds

METHOD:

Boil the sweet corn for 10 minutes with some salt. Cut up the carrot and pork into small cubes, then season with salt, pepper, cumin seeds and sesame seeds. Heat up the oil in the frying pan and cook the carrot first, stir fry for a couple of minutes then add the pork and cook until brown. Serve with a salad mixed with sweet corn and Greek yoghurt dressing.

Day 2

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

Oven baked lamb meatballs

  • SERVINGS: 1
  • PREP TIME: 10-15 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1 tablespoon almond flour, ½ onion, 1 clove garlic, ½ cup diced tomatoes (can), ¼ red capsicum, 1 zucchini, 1 tablespoon fresh parsley

PROTEIN: 120g lamb mince or falafel (vegetarian), 1 organic or free-range egg, 1 tablespoon mozzarella or Bio cheese (dairy-free)

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, cumin, paprika, oregano, rosemary, 1 teaspoon dextrose

METHOD:

Heat up the oven to 220C. Prepare the meatballs by mixing the mince with almond flour, egg, salt, pepper, ground cumin and paprika. In a hot frying pan cook the meatballs until brown and place them in an oven safe dish. Then cook the onion, crushed garlic, capsicum and zucchini with olive oil, salt, pepper, oregano, rosemary and dextrose. Once soft, add the diced tomatoes. Pour the mixture over the meatballs, add some mozzarella and bake for 10 minutes or until the cheese has melted. Serve with freshly chopped parsley.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Fish cakes with pumpkin and zucchini noodles

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

INGREDIENTS:

CARBS: 1 cup zucchini noodles, 1 cup roasted pumpkin, 1 tablespoon beetroot (can-drained), 1-2 tablespoons almond flour, lemon juice and zest from ½ lemon, ¼ red onion

PROTEIN: 120g white fish, 1 organic or free-range egg, 2 tablespoons Thomy mayo or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Heat up to oven to 200C and bake the fish and pumpkin drizzled with olive oil and seasoned with salt and pepper for 10 minutes.  Then break the fish into small pieces with a fork and mix with the egg, almond flour, onion, lemon juice, lemon zest, half of the mayo, paprika and coriander. Shape into patties and bake on a tray lined with baking paper for 15-20 minutes. Blend the remaining mayo with beetroot then boil the zucchini noodles for a couple of minutes with salt and pepper.

Day 4

*Vegetarian *Gluten-free *Dairy-free

Lentil and veggie soup

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

INGREDIENTS:

CARBS: 1 cup pumpkin, 1 zucchini, 1 carrot, ½ onion, 1 clove garlic, 1 celery stick, ¼ cup diced tomatoes (can), 1 cube vegetable stock (salt-reduced)

PROTEIN: 1 cup organic lentils (can- drained and washed)

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, bay leaves, ground cumin

METHOD:

Heat up the oil in a pot, add chopped up onion, crushed garlic, carrot, celery stick, salt and pepper. Cook for approx. 10 minutes then add the pumpkin, zucchini, vegetable stock, diced tomatoes, lentils, ground cumin and bay leaves and simmer for a few more minutes. Serve with freshly chopped parsley.

Day 5

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

Pork chops with creamy leek, carrots and pumpkin

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

INGREDIENTS:

CARBS: 1 carrot, 1 cup pumpkin, 1 leek, 1 spring onion, 1 clove garlic

PROTEIN: 120g lean pork loin steak or fish/ tofu (vegetarian), 1 tablespoon sour cream or Veganaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon organic butter or coconut oil (dairy-free), 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

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

METHOD:

Heat up the oven to 200C. Cut up the carrots and pumpkin, season with salt, pepper, drizzle with olive oil and roast for 15-20 minutes. In the meantime, season the pork with salt, pepper and cook on a frying pan with olive oil until brown then set aside. In a separate frying pan, heat up the butter and cook the leek with crushed garlic, spring onion, salt and pepper. Once soft, add the sour cream and simmer for a couple more minutes. When ready, serve with the pork and roasted veggies.

Day 6

*Vegetarian alternative *Gluten-free *Dairy-free

Beef goulash with pumpkin

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1 cup pumpkin, ½ onion, 1 clove garlic, ¼ red capsicum, ½ cup organic diced tomatoes (can)

PROTEIN: 120g organic or grass-fed beef strips or tofu (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, rosemary, oregano, thyme, 1 teaspoon dextrose

METHOD:

Heat up the oil in a pot, add onion, garlic, capsicum, salt and pepper and cook until soft. Then add the beef strips, seasoned with salt, pepper, rosemary, oregano and thyme. After 10 minutes when the meat has changed color, add the diced tomatoes mixed with dextrose and pumpkin. Simmer for 10-15 minutes or until the meat is tender. Serve with freshly chopped parsley.

Day 7

*Vegetarian alternative *Gluten-free *Dairy-free

Pork and corn salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 carrot, 1 cob sweet corn

PROTEIN: 120g lean pork or tofu (vegetarian), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free)

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, sesame seeds, cumin seeds

METHOD:

Boil the sweet corn for 10 minutes with some salt. Cut up the carrot and pork into small cubes, then season with salt, pepper, cumin seeds and sesame seeds. Heat up the oil in the frying pan and cook the carrot first, stir fry for a couple of minutes then add the pork and cook until brown. Serve with a salad mixed with sweet corn and Greek yoghurt dressing.

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