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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

Cherry choc coconut smoothie

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

INGREDIENTS:

CARBS: ½ cup cherries (fresh or frozen), 1 tablespoon cocoa powder (with natural sweetener Natvia)

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

FAT: 1 tablespoon flaxseed meal, 1 tablespoon shredded coconut

METHOD:

Put milk, protein powder (optional), yoghurt, cherries, cocoa powder, coconut and flaxseed meal into a blender and mix until smooth.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Zucchini patties

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

INGREDIENTS:

CARBS: 1 zucchini, 1 tablespoon almond flour

PROTEIN: 1 organic or free-range egg, 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon flaxseed meal

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

METHOD:

Heat up the oven 200C. Grate the zucchini first, then boil it for a couple of minutes then drain all the water out in a tea towel. Mix with egg, almond flour, flaxseed meal, salt, pepper and mozzarella cheese. Place spoons of the mixture on a baking paper. Bake for 20 minutes or until brown.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Greek yoghurt with blueberries, chia seeds and pistachios

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

INGREDIENTS:

CARBS: ½ cup blueberries (fresh or frozen)

PROTEIN: 1 cup organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon pistachio nuts

METHOD:

Put the yoghurt in a bowl and mix with blueberries, pistachios and chia seeds.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Cherry choc coconut smoothie

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

INGREDIENTS:

CARBS: ½ cup cherries (fresh or frozen), 1 tablespoon cocoa powder (with natural sweetener Natvia)

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

FAT: 1 tablespoon flaxseed meal, 1 tablespoon shredded coconut

METHOD:

Put milk, protein powder (optional), yoghurt, cherries, cocoa powder, coconut and flaxseed meal into a blender and mix until smooth.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Radish chips

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

INGREDIENTS:

CARBS: 1 cup radish

PROTEIN: 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Heat up the oven to 200C. Season the radish with salt, pepper, garlic powder, paprika, cover with a foil and cook for 40 seconds in a microwave. Then place on the baking paper, spray with olive oil and bake for 10-15 minutes each side.  Serve with yoghurt and dill dip.

Day 6

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

Mixed berry kale vanilla smoothie

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

INGREDIENTS:

CARBS: 1 cup mixed berries, ¼ cup kale (fresh or frozen)

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 flaxseed meal

METHOD:

Put milk, protein powder (optional), vanilla yoghurt, berries, kale and flaxseed meal into a blender and mix until smooth.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Chocolate chia pudding

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

INGREDIENTS:

CARBS: ½ cup strawberries (fresh or frozen), 1 tablespoon cornflour, 1 tablespoon organic cocoa powder (sweetened with natural sweetener Natvia)

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

FAT: 1 tablespoon chia seeds

METHOD:

Warm up the milk mixed with cocoa powder, Natvia and chia seeds. Then slowly add the cornflour and keep stirring until the mixture thickens. Serve with strawberries.

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