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

Poached eggs on toast with green capsicum, cheese, and cherry tomatoes

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

INGREDIENTS:

CARBS: 1 large or 2 small slices multigrain toast or rice bread (gluten-free), 3 cherry tomatoes, ¼ green capsicum

PROTEIN: 2 organic or free-range eggs poached or boiled, 2 slices low-fat tasty cheese, 1 tablespoon parmesan cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

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

METHOD:

Toast your bread first then drizzle it with olive oil. Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. When cooked, get the eggs out and place on them on a paper towel to dry or straight onto your toast.  Add salt and pepper and you can also grate some cheese on top and serve with green capsicum, tomatoes and blueberries.

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

Goats cheese on a baguette with yellow capsicum, rocket, and tomatoes

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

INGREDIENTS:

CARBS: 1/3 sourdough baguette or rice bread (gluten-free), 1 cup rocket salad, 3 cherry tomatoes, ¼ of yellow capsicum

PROTEIN: 2 tablespoons goats cheese or fetta cheese or Bio cheese/ Sheeshe (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

METHOD:

Cut 1/3 of the baguette in half, toast it, drizzle with extra virgin olive oil, then top with the cheese, capsicum, rocket and serve with tomatoes. Add a pinch of salt and pepper to bring out the flavour.

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*Vegetarian *Gluten-free alternative *Dairy-free

Scrambled eggs with toast, avocado and cucumber

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

INGREDIENTS:

CARBS: 1 big or 2 small slices seed and ancient grain sourdough Batard toast or rice bread (gluten-free), ½ cucumber

PROTEIN: 2 organic or free-range eggs

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. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with avocado smeared on the toast, cucumber and cracked pepper.

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

Italian Provolone cheese on whole-wheat bread with avocado and tomatoes

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

INGREDIENTS:

CARBS: 1 large or 2 small slices whole-wheat bread or rice bread (gluten-free), 3 cherry tomatoes

PROTEIN: 2 slices Italian Provolone or Bio cheese/ Sheeshe (dairy-free)

FAT: 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:

Toast your bread and top with avocado, cheese and tomatoes and add a pinch of salt and pepper.

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

Scrambled eggs on toast with mushrooms and tomatoes

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

INGREDIENTS:

CARBS: 1 big or 2 small whole-wheat toasts or rice bread (gluten-free), 1 tomato, ½ onion, 1 cup mushrooms

PROTEIN: 2 organic or free-range eggs, 2 tablespoons low-fat cream cheese or Bio cheese/ Sheese (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

METHOD:

Have your toast ready in your toaster. Heat up the oil in the frying pan, add onions and cook until soft. Then add the mushrooms and cook for approx. 5 minutes (until the water evaporates).  Crack a couple of eggs into a bowl and whisk with salt and pepper.  Add the eggs to the mushrooms stirring them slowly until cooked. Serve with toast, cream cheese and tomatoes.

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

Smoked salmon bun with capsicum

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

INGREDIENTS:

CARBS: 1 wholegrain bun with seeds or rice bread (gluten-free), ¼ red capsicum, 1 teaspoon capers

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese/ Sheese (dairy-free), 50g smoked salmon

HERBS AND SPICES: dill, cracked pepper

METHOD:

Spread cream cheese on a wholegrain bun fresh or toasted.  Cover with slices of smoked salmon, add dill, capers and red capsicum.

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*Vegetarian *Gluten-free alternative *Dairy-free

Fried eggs on Turkish toast with avocado and tomatoes

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

INGREDIENTS:

CARBS: 1 serving Turkish bread or rice bread (gluten-free), 3 cherry tomatoes

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon extra virgin olive oil, ¼ 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:

Have your Turkish bread ready in your toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the skin. Crack a couple of eggs into a hot frying pan with oil, add salt, pepper and cover for 3-5 minutes for a runny egg yolk. Serve with toast, avocado and tomatoes.

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*Vegetarian alternative with no bacon *Gluten-free alternative *Dairy-free

Scrambled eggs with bacon, capsicum, avocado and cherry tomatoes

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

INGREDIENTS:

CARBS: 1 large or 2 small slices multigrain toast or rice bread (gluten-free), 4 cherry tomatoes, ¼ red capsicum

PROTEIN: 1-2 pieces lean premium bacon or Tempeh bacon (vegetarian) and 2 organic or free-range eggs

FAT: 2 tablespoons extra virgin olive oil, ¼ 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 the bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the skin. Heat up half of the oil in the frying pan and cook the lean bacon on both sides until crunchy. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a clean frying pan and add the eggs stirring them slowly until cooked. Serve with avocado, capsicum, tomatoes and cracked pepper.

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

Scrambled eggs with bacon and avocado on pumpkin bread

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

INGREDIENTS:

CARBS: 1 large or 2 small slices pumpkin toast or rice bread (gluten-free)

PROTEIN: 2 organic or free-range eggs, 1-2 pieces lean premium bacon or Tempeh bacon (vegetarian)

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. Heat up half of the oil in the frying pan and cook the lean bacon on both sides until crunchy. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a clean frying pan then add the eggs stirring them slowly until cooked. Serve with avocado on the toast.

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

Smoked salmon on sourdough linseed toast with cream cheese and tomatoes

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

INGREDIENTS:

CARBS: 1-2 pieces sourdough and linseed toast or rice bread (gluten-free), 4 cherry tomatoes, 1 teaspoon capers

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese/ Sheese (dairy-free), 50g smoked salmon

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

METHOD:

Spread cream cheese on the bread fresh or toasted.  Cover with slices of smoked salmon, add dill, capers and serve with tomatoes seasoned with salt and pepper.

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*Vegetarian *Gluten-free alternative *Dairy-free 

Poached eggs on toast with avocado and tomatoes

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

INGREDIENTS:

CARBS: 1 large or 2 small slices ancient grain toast or rice bread (gluten-free), 4-5 cherry tomatoes

PROTEIN: 2 organic or free-range eggs

FAT: 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 the bread in the toaster. Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. When cooked, get the eggs out and place them on a paper towel to dry or straight onto your toast.  Add salt and pepper and serve with cherry tomatoes.

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

Turkey, spinach, egg quesadillas

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

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), ½ cup spinach

PROTEIN: 2 organic or free-range eggs, 2 slices turkey or tuna (vegetarian), 2 tablespoons mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up half of the oil in a pan and add the tortilla flipping it every 10 seconds until air pockets form. Add cheese, reduce the heat and cover the pan until the cheese is melted. Then add spinach and turkey slices. Fry the eggs separate, once cooked but still runny, put them on top of the turkey. Then flip over half of the tortilla closing the quesadilla like an omelet. Cut like pizza slices.

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

Scrambled eggs with avocado and pepitas on ancient grain toast with tomatoes and fetta cheese

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

INGREDIENTS:

CARBS: 1 large or 2 small slices ancient grain toast or rice bread (gluten-free), 4-5 cherry tomatoes, 1 tablespoon pepitas

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

FAT: 1-2 tablespoons 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. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with avocado on the toast, topped with pepitas and tomato and fetta cheese salad dressed with olive oil and seasoned with salt and cracked pepper.

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

Eggs Benedict with bacon, avocado and hemp seeds

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

INGREDIENTS:

CARBS: 1 portion sourdough baguette or rice bread (gluten-free), ½ cup spinach

PROTEIN: 2 organic or free-range eggs, 2 slices lean premium bacon or tempeh bacon (vegetarian)

FAT: 1 tablespoon extra virgin olive oil, ¼ avocado, 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 the frying pan and cook the bacon on both sides until crunchy. Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. When cooked, get the eggs out and place them on a paper towel to dry or straight onto your toast.  Add salt, pepper, hemp seeds and serve with bacon, spinach leaves and avocado.

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*Vegetarian *Gluten-free alternative *Dairy-free 

Scrambled eggs with avocado and tomato

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

INGREDIENTS:

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

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoons 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. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with avocado on the toast, tomato and seasoned with salt and cracked pepper.

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

Fried eggs with spinach quesadilla and tomatoes

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

INGREDIENTS:

CARBS: 1 wholegrain tortilla or rice flour tortilla (gluten-free), ½ cup spinach, 2 small tomatoes

PROTEIN: 2 organic or free-range eggs, 2 tablespoons mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up half of the oil in a pan and add the tortilla flipping it every 10 seconds until air pockets form. Add cheese, reduce the heat and cover the pan until the cheese is melted. Then add spinach and flip over half of the tortilla closing it like an omelette. Fry the eggs separate, seasoned with salt, pepper and sweet paprika. Once cooked, put them on the plate with the quesadilla and tomatoes.

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*Vegetarian *Gluten-free alternative *Dairy-free

Poached eggs on toast with smoked salmon, avocado, and spinach

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

INGREDIENTS:

CARBS: 1 large or 2 small slices multigrain toast or rice bread (gluten-free), ½ cup spinach, 1 tomato

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

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

METHOD:

Put the bread in the toaster. Get a pot of water to boil then turn the heat down to medium to simmer. Crack an egg into a small cup or ramekin and plop it into the water and simmer for 3-5 minutes for runny eggs. Wrap the eggs individually in cling film with a bit of olive oil if cooking more than a couple of eggs. When cooked, get the eggs out and place them on a paper towel to dry or straight onto your toast with spinach and tomato  Add salt and pepper and serve with smoked salmon and avocado.

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

Fried eggs on sourdough with tomato, cucumber, fetta salad

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

INGREDIENTS:

CARBS: 1-2 pieces sourdough and linseed toast or rice bread (gluten-free), 1 tomato, ¼ red capsicum, ½ cucumber

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

METHOD:

Heat up the frying pan with olive oil and add the eggs. Season with salt and pepper and cook for 3-5 minutes covered. Toast your bread, put the eggs on the toast and serve with chopped up tomato, capsicum, cucumber and fetta cheese seasoned with salt, pepper and olive oil.

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*Vegetarian *Gluten-free alternative *Dairy-free

Poached eggs on toast with smoked salmon, avocado and spinach

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

INGREDIENTS:

CARBS: ½ cup mixed berries (frozen), ¼ cup acai berry mix (frozen), 1 banana, 1/4 cup ancient grain rolled oats with rye, quinoa and millet or wholegrain rice flakes (gluten-free), 1 tablespoon organic brown rice malt syrup

PROTEIN: ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free), 1/4 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon chia seeds,  1 tablespoon shredded coconut, 1 tablespoon chopped walnuts

METHOD:

Blend all the berries, banana, oats, milk, yoghurt, protein powder until smooth then top with syrup, shredded coconut, chia seeds and chopped walnuts.

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

Fetta, tomato, avocado on sourdough rye Vienna

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

INGREDIENTS:

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

PROTEIN: 2 tablespoons organic fetta cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon hemp seeds, ½ avocado

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

METHOD:

Put the bread in the toaster then serve with fetta cheese, avocado, sliced tomato and hemp seeds seasoned with salt and cracked pepper.

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*Vegetarian *Gluten-free alternative *Dairy-free

Scrambled eggs with smoked salmon on wholegrain toast with tomatoes and avocado

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

INGREDIENTS:

CARBS: 1 large or 2 small slices wholegrain toast or rice bread (gluten-free), 4-5 cherry tomatoes

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

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 slice it up. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with smoked salmon on the toast, avocado and tomato, seasoned with salt and cracked pepper.

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*Vegetarian *Gluten-free alternative *Dairy-free

French toast with tomatoes and chia seeds

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

INGREDIENTS:

CARBS: 1 portion sourdough baguette or rice bread (gluten-free), 1 tomato

PROTEIN: 2 organic or free-range eggs

FAT: 1-2 tablespoons peanut oil, 1 tablespoon chia seeds

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

METHOD:

Whisk the eggs with salt, pepper and chia seeds and soak the bread in the egg mixture.  Heat up the oil and fry both sides of the bread until golden brown. Serve with tomatoes.

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*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.

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*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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