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*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with halloumi and roasted veggies

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

INGREDIENTS:

CARBS: 1 cup broccoli and carrots or any other leftover roasted veggies from dinner

PROTEIN: 2 organic or free-range eggs, 30g (4 x 0.5cm slices) halloumi cheese or Bio cheese/ Sheeshe (dairy-free), 1 tablespoon of Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

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:

Whisk the eggs in a bowl with salt and pepper. Heat up a frying pan with the oil and place the halloumi on the hot pan then add the eggs. Cover with a lid, lower the heat and cook for a couple of minutes. Then turn the omelette to the other side to cook for another couple of minutes while covered. Serve with leftover roasted vegetables and Greek yoghurt and dill dressing.

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*Vegetarian *Gluten-free *Dairy-free alternative

Mini quiche with smoked salmon, spinach, mushrooms, and zucchini

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15-25 Minutes

INGREDIENTS:

CARBS: ½ cup spinach, ¼ cup mushrooms, ¼ cup zucchini, 1 tablespoon almond meal

PROTEIN: 50g smoked salmon, 2 organic or free-range eggs, 1 tablespoon low-fat cream cheese, 1 tablespoon mozzarella cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper, parsley, 1 teaspoon baking powder

METHOD:

Preheat oven to 200C, spray muffin tin with cooking oil or use baking paper cups. Whisk together eggs with salt, pepper and chopped parsley until light and fluffy. Stir in almond meal, baking powder, smoked salmon, cheese, spinach, mushroom and zucchini. Bake for 20-25 minutes until the egg mixture is set. Remove from the oven and let rest about 5 minutes before serving.

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*Vegetarian *Gluten-free *Dairy-free

Omelette 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 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:

Heat up the oil in a frying pan and cook the onion, zucchini, salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and add the cooked onion with zucchini into the egg mixture. Then pour into the pan, cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready to be flipped.

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*Vegetarian *Gluten-free *Dairy-free alternative

Eggs with pumpkin, chickpeas, halloumi

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

INGREDIENTS:

CARBS: 1 cup oven-baked pumpkin, ½ cup organic chickpeas (can- drained and washed)

PROTEIN: 30g (4 x 0.5cm slices) halloumi cheese, 1 or 2 organic or free-range eggs, 1 tablespoon of Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

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:

Boil the eggs for 5 minutes for runny or 10 minutes for hard yolks. Grill the halloumi on each side on a hot frying pan until brown.  I usually have some oven baked pumpkin left over in the fridge. If you don’t, just cut up a few and fry them on a pan with some oil. Serve with Greek yoghurt and dill dressing and season with salt and pepper.

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*Vegetarian *Gluten-free *Dairy-free

Omelette with tuna

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

INGREDIENTS:

CARBS: 3 cherry tomatoes

PROTEIN: 2 organic or free-range eggs, ½ can tuna, ¼ cup mozzarella cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Whisk the eggs in a bowl with salt and pepper and mix in the tuna (drain the liquid). Heat up a frying pan with the oil and add the mixture. Cover with a lid, lower the heat and cook for a couple of minutes. Then add the cheese and turn the omelette to the other side to cook for another couple of minutes while covered. Serve with tomatoes.

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*Vegetarian *Gluten-free *Dairy-free

Eggs Scrambled with chargrilled vegetables

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

INGREDIENTS:

CARBS: 2 cups chargrilled vegetables- ½ paprika, ½ red onion, 5 asparaguses, 1 tomato (or veggies leftover from dinner)

PROTEIN: 2 organic or free-range eggs

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:

I’d normally use the chargrilled vegetables left over from dinner.  If you don’t have any, you can quickly fry them on a pan with some olive oil and salt. Whisk the eggs in a bowl then cook them separate with some salt and pepper and serve on top of the veggies once ready.

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*Vegetarian *Gluten-free *Dairy-free alternative

Scrambled eggs with smoked salmon, cottage cheese and avocado

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

INGREDIENTS:

CARBS: ½ onion, 1 teaspoon capers

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon, 1 tablespoon low-fat cottage cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

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

METHOD:

Chop up the onion and cook on medium heat covered with some olive oil, salt and pepper until soft. Cut up the smoked salmon into small pieces. Whisk the eggs in a bowl and add the salmon and dill. Then add the mixture to the onion and scramble until cooked. Serve with cottage cheese topped with capers and avocado.

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*Vegetarian *Gluten-free *Dairy-free alternative

Cheese and Mushrooms

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 3 large flat mushrooms, 3 cherry tomatoes, 1 cup rocket salad

PROTEIN: 3 slices Italian Provolone 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:

Heat up the oil on the frying pan and cook the large mushrooms on each side for a couple of minutes. Put cheese on top and place under the grill for five minutes or until melted. Season with salt and pepper and serve with rocket leaves and tomatoes.

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*Vegetarian *Gluten-free *Dairy-free alternative

Zucchini fritters with smoked salmon and cream cheese

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

INGREDIENTS:

CARBS: ½ zucchini, 3 tablespoons of almond flour, lemon zest from ½ lemon

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon, 1 tablespoon low-fat cream cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Grate the zucchini, then squeeze out all the water. Add salt, pepper, lemon zest, eggs, almond flour and mix it all together. Heat up the oil in a frying pan and add a couple of tablespoons of the mixture on the hot pan, shaping it into fritters. Carefully flip over after 5 minutes. Then serve with cream cheese, smoked salmon, and dill.

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*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with halloumi, spinach, zucchini and kale

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15 Minutes

INGREDIENTS:

CARBS: 1 cup spinach, 1 cup kale, ½ zucchini

PROTEIN: 30g (4 x 0.5cm slices) halloumi cheese, 2 organic or free-range eggs, 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

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

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

METHOD:

Heat up the oil in a frying pan and cook the zucchini, spinach, and kale with salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and add the cooked vegetables and chia seeds into the egg mixture. Heat up a frying pan with the oil and place the halloumi on the hot pan then add the eggs. Cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready then serve with yoghurt and dill dressing or Vegenaise.

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*Vegetarian *Gluten-free *Dairy-free alternative

Almond chia seed bread with cottage cheese, cucumber, and tomatoes

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 2 Minutes

INGREDIENTS:

CARBS: 3/4 cup almond flour, ½ cucumber, 3 cherry tomatoes

PROTEIN: 1 organic or free-range egg, 1/4 cup low-fat cottage cheese or Bio cheese/ Sheese (dairy-free)

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

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt and cracked pepper, 1 teaspoon baking powder

METHOD:

For the toast: Mix the egg, olive oil, almond flour, salt, chia seeds and baking powder together and press into a square or rectangle microwavable container.  Microwave on high for 2 minutes. To serve, smear your toast with cottage cheese and top with cucumber and tomatoes seasoned with salt and pepper.

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*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with capsicum and fetta cheese

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

INGREDIENTS:

CARBS: 1 spring onion, ½ red capsicum

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 tablespoon hemp seeds

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

METHOD:

Whisk the eggs in a bowl with salt and pepper. Heat up a frying pan with the oil and add the chopped spring onion and capsicum. Cook for a couple of minutes then add to the eggs with hemp seeds and fetta cheese. Heat up the oil in a clean frying pan, add the mixture and cover with a lid, lower the heat and cook for a couple of minutes. Then turn the omelette to the other side to cook for another couple of minutes while covered.

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*Vegetarian *Gluten-free *Dairy-free alternative

Spinach, leek, zucchini and fetta cheese low carb muffins

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

INGREDIENTS:

CARBS: ½ cup spinach, ¼ cup zucchini, ¼ cup leek, ½ cup almond flour

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

FAT: 1 tablespoons organic butter, 1 tablespoon hemp seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper, ½ teaspoon baking powder

METHOD:

Heat up the oven to 200C. In a food processor mix almond flour, salt, pepper, baking powder, egg and butter. Then gently fold in the vegetables (cooked or raw) and fetta cheese. Pour into a muffin tray or patty pans after greasing with oil, top with mozzarella cheese and hemp seeds. Bake for 20 minutes or until brown.

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*Vegetarian *Gluten-free *Dairy-free alternative

Poached eggs and fetta cheese on organic baked beans

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

INGREDIENTS:

CARBS: 1 can organic baked beans

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

FAT: 1 tablespoon walnuts

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

METHOD:

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. Heat up your baked beans. When the eggs are cooked, get them out and place them on a paper towel to dry or straight onto the baked beans topped with walnuts, fetta cheese and fresh parsley.

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*Vegetarian *Gluten-free *Dairy-free

Scrambled eggs with tomato, onion and capsicum

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

INGREDIENTS:

CARBS: ½ green capsicum, ½ onion, 1 tomato

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 capsicum. Cook covered until soft then add the chopped up tomato. Season with salt and pepper. Get rid of the excess water and mix in the scrambled eggs seasoned with salt, pepper and hemp seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Smoked salmon and spinach omelette

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

INGREDIENTS:

CARBS: 1 cup spinach

PROTEIN: 50g smoked salmon, 2 organic or free-range eggs, 1 tablespoon mozzarella cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon Greek yoghurt and dill dressing or Veganaise (dairy-free)

FAT: 2 tablespoons extra virgin olive oil

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

METHOD:

Heat up the oil and cook the spinach first for a couple of minutes then set aside. Scramble the eggs in a separate bowl seasoned with salt, pepper and dill. Then add the sliced up smoked salmon, mozzarella and spinach. 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 and serve with Greek and dill yoghurt dressing.

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*Vegetarian alternative *Gluten-free *Dairy-free

Omelette with bacon, capsicum and hemp seeds

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

INGREDIENTS:

CARBS: ½ red capsicum, ½ onion, 1 tablespoon fresh parsley

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

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

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

METHOD:

Cut up the onion, bacon and capsicum into little squares then cook on the frying pan with some olive oil for 5 minutes. Whisk the eggs in a bowl with a pinch of salt and pepper and mix in the cooked ingredients until they are all covered with eggs. Heat up a frying pan with the oil and add the egg mixture. Cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready then serve with fresh capsicum, parsley and hemp seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Spinach chia quiche

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 25-30 Minutes

INGREDIENTS:

CARBS: 1 cup spinach, ½ onion

PROTEIN: 2 organic or free-range eggs, ¼ cup mozzarella cheese or Bio cheese (dairy-free)

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

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

METHOD:

Heat up the oven to 200C. Cook the onion and spinach with salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and pepper and add the cooked vegetables, cheese and chia seeds. Mix well, then grease an oven safe dish with olive oil and pour in the egg mixture. Bake in the oven for approx. 20 minutes or until golden brown.

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

Omelette with turkey, spinach and mozzarella

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

INGREDIENTS:

CARBS: ½ cup spinach, ½ onion, 1 tablespoon fresh parsley

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

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

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

METHOD:

Heat up the oil in a frying pan and cook the onion, then spinach with salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and pepper add the cooked onion with spinach, sliced turkey breast and mozzarella. Heat up a frying pan with the oil and add the egg mixture. Cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready then serve with parsley and hemp seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Baked beans on low-carb bread with tomato salsa and fetta cheese

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 1 Hour 10 minutes

INGREDIENTS:

CARBS: ½ cup organic baked beans (can), 1 tomato, 1 small clove garlic, 1 tablespoon fresh parsley, 2 tablespoons almond flour, 1 tablespoon organic psyllium husk, 1 tablespoon vinegar

PROTEIN: 1 organic or free-range egg white, 1 tablespoon organic fetta cheese or Bio cheese (dairy-free)

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

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, cracked pepper, ½ teaspoon baking powder, 3 tablespoons hot water

METHOD:

To make the low-carb bread: Preheat the oven to 170C. Mix almond flour, flaxseed meal, psyllium husk, salt and baking powder. Then mix the egg white with the vinegar and add to the dry mixture at high speed  (mixing for 10 seconds) until just combined (do not overmix). Have the hot water ready and do the same. Grease baking paper in an oven-safe dish and put the mixture in, shaping it into bread then bake for approx. 1 hour. Once ready, let it cool on a rack for 5 minutes. For the tomato salsa, great the tomato and garlic, add salt, pepper and olive oil and mix well. Serve the toast with baked beans, fetta cheese, tomato salsa and parsley.

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*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with fetta cheese and tomatoes

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

INGREDIENTS:

CARBS: 1 tomato

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

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

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

METHOD:

Scrambled the eggs with salt, pepper, chia seeds and fetta cheese. Add into a hot frying pan and cook for approx. 5 minutes each side on medium heat covered. Serve with tomatoes.

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*Vegetarian *Gluten-free *Dairy-free

Scrambled eggs with baked beans chickpeas and tomatoes

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

INGREDIENTS:

CARBS: ½ cup organic baked beans, ½ cup organic chickpeas (can-drained, washed)

PROTEIN: 2 organic or free-range eggs

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

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

METHOD:

Whisk the eggs with salt and pepper and cook on a hot frying pan with some oil until ready. Serve with baked beans mixed with chickpeas, chopped up tomatoes and hemp seeds.

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*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.

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*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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