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

Acai bowl with banana and ancient grain rolled oats

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

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

Toasted muesli with yoghurt, raspberries and pumpkin seeds

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

INGREDIENTS:

CARBS: ½ cup toasted muesli or almond clusters (gluten-free), ½ cup raspberries (fresh or frozen)

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free) + 2 tablespoons organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds) and pumpkin seeds

METHOD:

Pour the muesli with milk into a bowl, add the yoghurt, LSA, pumpkin seeds and raspberries on top to serve.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with cranberries

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

INGREDIENTS:

CARBS: 4 Medjool dates and tablespoon dried cranberries (soaked in hot water to soften), 1 tablespoon organic brown rice malt syrup

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

FAT: 4 tablespoons chia seeds, 1 tablespoon almond butter

OTHER: 1 cup hot water

METHOD:

Soak chia seeds in a ½ cup of hot water for approx. 5 minutes until gel forms, soak dates and cranberries in the rest of the hot water until they soften, then drain them.

Combine the dates, cranberries, chia seeds with the gel, yoghurt, almond butter and rice syrup in the blender and puree until smooth then serve.

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

Muesli with Greek Yoghurt and mixed berries

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

INGREDIENTS:

CARBS: ½ cup any natural muesli (my fav Macro organic muesli with fruit, nuts and seeds) or almond clusters (gluten-free), ½ cup mixed berries (fresh or frozen)

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)+ 2 tablespoons organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

METHOD:

Pour the muesli with milk into a bowl, add the yoghurt, LSA and mixed berries on top to serve.

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*Vegetarian *Gluten-free * Dairy-free alternative

Chia pudding with prunes and blueberries

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

INGREDIENTS:

CARBS: 4 Medjool dates (pitted and soaked in hot water to soften), 4 prunes, 1 tablespoon blueberries (fresh or frozen), 1 tablespoon organic brown rice malt syrup

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

FAT: 4 tablespoons chia seeds, 1 tablespoon almond butter

HERBS, SPICES AND BAKING: 1 teaspoon vanilla extract

METHOD:

Soak chia seeds in a ½ cup of hot water for approx. 5 minutes until gel forms, soak dates in the rest of the hot water until they soften, then drain them. Combine the dates, chia seeds with the gel, almond butter and vanilla extract in the blender and puree until smooth then serve with yoghurt and top with rice malt syrup, prunes and blueberries.

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

Organic rolled oats with yoghurt and berries

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), ½ cup strawberries and blueberries,1 tablespoon honey

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free) + 1 tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon walnuts

METHOD:

Cook the rolled oats for approx. 5 minutes with milk or water then mix in chopped walnuts and honey. Top with yoghurt, strawberries and blueberries.

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

French toast with mixed berries and yoghurt

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

INGREDIENTS:

CARBS: 2 slices sourdough bread or rice bread (gluten-free), ½ cup mixed berries (fresh or frozen), 1 tablespoon organic brown rice malt syrup

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 2 tablespoons peanut oil, 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, 1 teaspoon dextrose

METHOD:

Whisk the eggs with salt and chia seeds and soak the bread in the egg mixture.  Heat up the oil on the frying pan, and fry both sides of the bread until golden brown. Serve with mixed berries, yoghurt, rice malt syrup and dust with dextrose.

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

Pancakes with raspberries and yoghurt

  • SERVINGS: 1-2
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: ½ cup raspberries (fresh or frozen), 1 persimmon, ½ cup wholemeal flour or more until the mixture thickens or rice flour (gluten-free)

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

FAT: 1 tablespoon peanut oil, 1 tablespoon LSA (linseed, sunflower seeds, almonds)

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, 1 teaspoon baking powder, 1 tablespoon dextrose

METHOD:

Whisk the eggs, milk, protein powder, dextrose, salt, baking powder, LSA then keep adding the flour until the batter thickens (more flour makes thicker pancakes and less makes crepes). Heat up the oil in the frying pan and cook the pancakes until golden brown on each side. Serve with raspberries, persimmons and yoghurt.

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

Ancient grain oats with rye, quinoa, and millet with banana, prunes and goji berries

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1 small banana, 1 tablespoon prunes, 1 tablespoon goji berries

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

FAT: 1 tablespoon LSA (linseed, sunflower seeds, almonds)

METHOD:

Cook the rolled oats for approx. 5 minutes with milk then mix in chopped prunes, goji berries, and LSA.

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

Pancakes with shredded apples, walnuts, and raisins

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

INGREDIENTS:

CARBS: 1 apple (shredded), 1 tablespoon raisins, ½ cup wholemeal flour or more until the mixture thickens or rice flour (gluten-free)

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

FAT: 1-2 tablespoons peanut oil, 1 tablespoon chopped walnuts

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt, 1 teaspoon baking powder, 1 tablespoon dextrose, ½ teaspoon cinnamon

METHOD:

Whisk the egg, milk, protein powder (optional), dextrose, salt, and baking powder then keep adding the flour until the batter thickens (more flour makes thicker pancakes and less makes crepes). Heat up the oil in the frying pan and cook the pancakes until golden brown on each side. Serve with shredded apple mixed with chopped walnuts, raisins, cinnamon and yoghurt.

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

Ancient grain oats with rye, quinoa, and millet with apple, cinnamon and walnuts

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa, and millet or quinoa/ rice porridge (gluten-free), 1 shredded apple

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon walnuts

HERBS, SPICES, AND BAKING: 1 teaspoon cinnamon

METHOD:

Cook the rolled oats with milk and shredded apple for approx. 5 minutes. Then serve with yoghurt, walnuts, and cinnamon.

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

Semolina with banana and strawberries

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

INGREDIENTS:

CARBS: 1 banana, ½ cup strawberries (fresh or frozen), ¼ cup semolina or corn meal (gluten-free)

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

FAT: 1 tablespoon flaxseed oil or flaxseed meal

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

METHOD:

Add semolina with milk and a pinch of salt to a pot and continuously stir while it simmers for 5-10 minutes or until thickens. Serve with banana, strawberry and flaxseed oil or flax meal.

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

Ancient grain oats with rye, quinoa and millet with prunes, raspberries and flaxseed meal

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 4-5 prunes, ½ cup raspberries (fresh or frozen)

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

FAT: 1 tablespoon flaxseed meal

METHOD:

Cook the rolled oats with milk for 5 minutes then stir in chopped prunes. Serve with raspberries and flaxseed meal.

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

Wholegrain toast with cream cheese and home-made chia-berry jam

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

INGREDIENTS:

CARBS: 1 or 2 pieces wholegrain toast or rice bread (gluten-free), ½ cup mixed berries (fresh or frozen), lemon juice from 1 lemon

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 2 tablespoons chia seeds

HERBS, SPICES AND BAKING: 1 tablespoon dextrose

METHOD:

Put the bread in the toaster. For the chia jam: mix the berries with a fork or food processor, add chia seeds (soaked in hot water until gel forms), lemon juice, dextrose.

To serve, smear your toast with cream cheese and top with chia jam.

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

Ancient grain oats with banana, berries, flaxseed meal and almonds

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1 banana, ½ cup blueberries(fresh or frozen)

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

FAT: 1 tablespoon flaxseed meal, 1 tablespoon slivered almonds

METHOD:

Cook the rolled oats with milk for 5 minutes then stir in flaxseed meal. Serve with chopped up banana, blueberries and slivered almonds.

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

Sprouted granola and almond crunch with strawberries

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

INGREDIENTS:

CARBS: 1 cup sprouted granola and almond crunch or almond clusters (gluten-free), ½ cup strawberries (fresh or frozen)

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

1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon chia seeds

METHOD:

Mix the granola with chia seeds and serve with milk, yoghurt and chopped strawberries.

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*Vegetarian *Gluten-free *Dairy-free alternative

Mango acai bowl

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

INGREDIENTS:

CARBS: 1 cup mango (fresh or frozen), ¼ cup acai berry mix (frozen), 1 banana, 1 tablespoon goji berries

PROTEIN: ¼ cup organic Greek yoghurt or coconut yoghurt (dairy-free), 1/8 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 flaxseed meal, 1 tablespoon chopped almonds

METHOD:

Blend half of the mango, acai berries, banana, yoghurt, milk, protein powder (optional) until smooth then top with mangoes, goji berries, flaxseed meal and chopped almonds.

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

Pancakes with strawberries and goji berries

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

INGREDIENTS:

CARBS: 1 banana (mashed), 1 tablespoon goji berries, ½ cup strawberries, ¼ cup wholemeal flour or more until the mixture thickens or almond flour (gluten-free), 1 tablespoon maple syrup

PROTEIN: 1 organic or free-range egg, ¼ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), a tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop of protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1-2 tablespoons peanut oil, 1 tablespoon flaxseed meal

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

METHOD:

Whisk the mashed banana, egg, milk, protein powder (optional), flaxseed meal, salt and baking powder then keep adding the flour until the batter thickens (more flour makes thicker pancakes and less makes crepes). Heat up the oil in the frying pan and cook the pancakes until golden brown on each side. Serve with goji berries, strawberries, maple syrup and yoghurt.

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

Ancient grain oats with rye, quinoa and millet with passionfruit and pumpkin seeds

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1-2 passionfruits

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

FAT: 1 tablespoon pumpkin seeds, 1 tablespoon chia seeds

METHOD:

Cook the rolled oats with milk and chia seeds for approx. 5 minutes. Then serve with passionfruit and pumpkin seeds.

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

Healthy banana bread

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

INGREDIENTS:

CARBS: 1 banana, ½ cup wholemeal flour or almond flour (gluten-free)

PROTEIN: 1 organic or free-range egg, ½ cup Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon flaxseed meal, 1 tablespoon organic butter or coconut oil (dairy-free), 1 tablespoon pecan nuts

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, 1 tablespoon dextrose, ½ teaspoon baking powder, ½ teaspoon baking soda

METHOD:

Heat up the oven to 170C. Beat the butter and dextrose with an electric mixer until creamy then add the egg and once mixed, fold in the mashed banana. Sift the flour, baking powder, and soda and add into the mixture. Then gently fold in the yoghurt and crushed pecan nuts. Put in a greased tin or oven-safe dish and bake for approx. 1 hour testing with a skewer if ready.

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

Bircher muesli with kiwi and pineapple

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes then sit in the fridge overnight

INGREDIENTS:

CARBS: 1/3 cup organic Bircher muesli or rice porridge (gluten-free), ½ cup apple sauce, 1 kiwifruit, ½ cup pineapples (fresh or frozen)

PROTEIN: ½ cup organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon flaxseed meal

METHOD:

Boil the apple for 5 minutes, let it cool then blend to make the apple sauce. Mix the muesli with apple sauce and let it sit in the fridge overnight. Serve with yoghurt, kiwi, pineapple and flaxseed meal.

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*Vegetarian *Gluten-free *Dairy-free alternative

Almond clusters with pears

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

INGREDIENTS:

CARBS: ½ cup almond clusters, 1 pear

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ½ cup organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon pepitas, 1 tablespoon almonds

METHOD:

Mix the clusters with milk, yoghurt, top with sliced pear, almonds, pepitas and chia seeds.

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

Ancient grain oats with goji berries, raisins and chia seeds

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), 1 tablespoon goji berries, 1 tablespoon raisins

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

FAT: 1 tablespoon chia seeds

METHOD:

Cook the rolled oats with milk for 5 minutes then stir in chia seeds, goji berries and raisins.

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*Vegetarian *Gluten-free *Dairy-free alternative

Almond clusters with apple, walnut and cinnamon

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

INGREDIENTS:

CARBS: ½ cup almond clusters (gluten-free), ½ apple, 1 tablespoon goji berries

PROTEIN: ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free),

½ cup organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon walnuts

BAKING: 1 teaspoon cinnamon

METHOD:

Mix the almond clusters with milk, yoghurt, grated apple, cinnamon, goji berries and walnuts.

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