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

Toast with cottage cheese, tomato and cucumber

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 1 piece whole grain or rice bread (gluten-free)

PROTEIN: 1 tablespoon low-fat cottage cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

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

METHOD:

Toast your bread, smear the cottage cheese and serve with freshly cut tomatoes, cucumber, salt and cracked pepper.

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

Sweet potato and tuna croquettes

  • SERVINGS: 1
  • PREP TIME: 15 Minutes (Inactive 30-60 min in Fridge)
  • COOKING TIME: 30-45 Minutes

INGREDIENTS:

CARBS: 1 sweet potato, 1 clove of garlic, 2 tablespoons wholemeal flour, 2 tablespoons breadcrumbs or Gluten-free breadcrumbs (gluten-free), 1 tablespoon spinach pesto

PROTEIN: 1 small can tuna, 1 organic or free-range egg, 1 tablespoon parmesan cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS AND SPICES: pinch of Himalayan pink salt and cracked pepper,1 tablespoon parsley

METHOD:

Boil the cut-up sweet potato until soft approx. 10-20 min depending on the size of the cubes. Mash the potatoes with salt and pepper and mix in drained tuna, crushed garlic, parmesan cheese, parsley. Shape into croquettes then cover and let cool for approx. 30min-60min in the fridge to harden. When ready, cover the croquettes in flour, whisked egg then breadcrumbs.  Then spray with olive oil and bake 20-30 minutes on 200C fan forced oven. Serve with pesto.

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* Vegetarian *Gluten-free *Dairy-free

Quinoa buckwheat rice crackers with carrots and humous

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

INGREDIENTS:

CARBS: 8 Quinoa, buckwheat, millet and amaranth rice crackers, ½ carrot

PROTEIN: 1 tablespoon humous

FAT: 1 odourless fish oil capsule (take after the meal to increase Omega 3 ratio)

METHOD:

Serve the crackers with peeled, sliced carrot and humous.

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* Vegetarian *Gluten-free alternative *Dairy-free

French toast with tomato

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

INGREDIENTS:

CARBS: 1 slice wholegrain or rice bread (gluten-free), 1 tomato

PROTEIN: 1 organic or free-range egg

FAT: 1 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:

Whisk the egg with salt and pepper soak the bread in the egg mixture.  Heat up the olive oil on the frying pan, and fry both sides of the bread until golden brown. Serve with sliced tomato with salt and pepper.

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

Quesadilla with spinach and tuna

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

INGREDIENTS:

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

PROTEIN:  50g tuna (1/2 can), 2 tablespoons mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS AND SPICES: pinch Himalayan pink salt and cracked pepper

METHOD:

Heat up the oil in a pan and heat both sides of the tortilla flipping every 10 seconds until air pockets form. Add cheese and tuna on the tortilla, reduce the heat and cover the pan until the cheese is melted. 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

Lentil patties

  • SERVINGS: 1-2
  • PREP TIME: 10 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: 2 tablespoon breadcrumbs or rice breadcrumbs (gluten-free), 200g organic lentils (can- drained and washed)

PROTEIN:  2 organic or free-range eggs, 1 tablespoon tzatziki or Vegenaise (dairy-free Mayo)

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

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

METHOD:

Preheat the oven to 200C. Mix the lentils, eggs, breadcrumbs, flaxseed meal, salt, pepper, cumin and coriander. Put a tablespoon of the mixture on a tray with baking paper. Shape the patties then spray with olive oil. Bake for approx. 20 min or until brown. Serve with tzatziki or Vegenaise.

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* Vegetarian *Gluten-free *Dairy-free alternative

Quinoa wholegrain brown rice cakes with halloumi, tomato and chia seeds

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

INGREDIENTS:

CARBS: 2 wholegrain crackers, ½ tomato

PROTEIN:  30g halloumi (4 x 0.5 cm slices) or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 teaspoon chia seeds (soaked in a tablespoon of hot water until gel forms)

METHOD:

Heat up the pan with olive oil, add sliced up halloumi and grill until slightly brown (only a couple of minutes). Serve with the crackers, sliced tomato and chia seed gel.

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

Chickpeas lentil patties

  • SERVINGS: 1
  • PREP TIME: 20 Minutes
  • COOKING TIME: 40 Minutes

INGREDIENTS:

CARBS: 100g organic lentils (can- drained and washed), 100g organic chickpeas (can- drained and washed), ½ onion, 1 clove garlic, 1/4 cup wholemeal flour or coconut flour (gluten-free)

PROTEIN:  1 organic or free-range egg, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon sunflower seeds, 1 teaspoon chia seeds (soaked in a tablespoon of hot water until gel forms)

HERBS AND SPICES: pinch of Himalayan pink salt and cracked pepper, ground cumin and turmeric

METHOD:

Preheat the oven 200 C. Cook chopped onion, crushed garlic with turmeric and cumin on medium heat until soft. In a food processor mix the lentils, chickpeas, sunflower seeds, egg, salt, pepper and the cooked onions with garlic. Then with a hand mix in the flour. Prepare the tray with baking paper and scoop the mixture with a tablespoon and put it on the tray. Dust with flour, then shape with your fingers. Finally, spray with olive oil before you put it in the oven for 20 minutes or until brown. Serve with chia seed gel mixed with Greek yoghurt and dill dressing.

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