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*Vegetarian *Gluten-free *Dairy-free alternative

Acai bowl light with pecan nuts, hemp seeds, and shredded coconut

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

INGREDIENTS:

CARBS: ½ cup mangoes (fresh or frozen), ¼ cup acai berry mix (frozen), 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 hemp seeds, 1 tablespoon sesame seeds, 1 tablespoon shredded coconut and pecan nuts

METHOD:

Blend mangoes, acai berries, protein powder, yoghurt, milk and top with rice malt syrup, hemp seeds, sesame seeds, coconut, pecan nuts.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with vanilla yoghurt, blueberries, and coconut

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

INGREDIENTS:

CARBS: ½ cup blueberries (fresh or frozen)

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

FAT: 2 tablespoons chia seeds (soaked in ¼ cup of hot water until gel forms), 1 tablespoon shredded coconut

OTHER: ¼ cup hot water

METHOD:

Put the chia seeds in the hot water until a gel forms. Put layers of yoghurt, chia seeds gel and blueberries in a cup and top with coconut.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with fruit

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

INGREDIENTS:

CARBS:  2 passionfruit, 1 kiwi fruit, ½ mango (fresh or frozen), 2 tablespoons coconut flour

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

FAT: 2 tablespoons chia seeds

METHOD:

Mix the chia seeds with the milk, yoghurt and coconut flour in an airtight container overnight until thickens. Serve with fruit on top the next day.

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*Vegetarian *Gluten-free *Dairy-free alternative

High protein pancakes

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

INGREDIENTS:

CARBS: ½ cup blueberries and ½ cup strawberries, ½ cup almond flour, 1 tablespoon coconut flour

PROTEIN: 2 organic or free-range eggs, ¼ 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 peanut oil, 1 tablespoon coconut oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds), 1 tablespoon Nuttvia (sugar-free chocolate and hazelnut spread)

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

METHOD:

Mix eggs, milk, coconut oil, almond flour, coconut flour, LSA, a pinch of salt, dextrose, vanilla extract and baking powder in a bowl until there are no lumps. Add more coconut flour if needed. Heat up the peanut oil in the pan and pour some of the mixture in depending on how thick you like your pancakes. Cook the pancakes until brown on each side. Serve with yoghurt, fruit and Nuttvia.

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*Vegetarian *Gluten free *Dairy-free alternative

Baked pear with yoghurt, chia seeds, and pecan nuts

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

INGREDIENTS:

CARBS: 2 small or 1 large pear

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

FAT: 1 tablespoon pecan nuts, 2 tablespoons chia seeds (soak in ¼ cup hot water until gel forms)

HERBS, SPICES AND BAKING: 1 teaspoon cinnamon, 1 teaspoon vanilla sugar

METHOD:

Turn on the oven to 200C. Cut the pear into 2 halves, cut out the seeds, dust with cinnamon and vanilla sugar then cover with tinfoil.  Bake for 20 minutes then serve with chia seeds gel in the cut-out hole, yoghurt and pecan nuts.

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*Vegetarian *Gluten-free *Dairy-free alternative

Low carb almond toast with cream cheese and chia seed jam

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

INGREDIENTS:

CARBS: ½ cup mixed berries (fresh or frozen), 3/4 cup almond flour, lemon juice from 1 lemon

PROTEIN: 1 organic or free- range egg, 1 tablespoon of low-fat cream cheese or Bio cheese/ Sheeshe (dairy-free)

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

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

METHOD:

For the toast: Mix the egg, olive oil, almond flour, salt and baking powder together and press into a square or rectangle microwavable container.  Microwave on high for 2 minutes.

Chia jam: Mix berries, 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 *Dairy-free alternative

Fruit salad with yoghurt and LSA

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

INGREDIENTS:

CARBS: ½ cup raspberries, ½ cup mango, ½ cup blueberries (fresh or frozen or any other fruit except bananas)

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

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

METHOD:

Defrost the fruit or chop up the fresh fruit. Mix the yoghurt, LSA and milk with protein powder then put in the bowl, top with fruit and serve.

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*Vegetarian *Gluten-free *Dairy-free alternative

Pancakes Cream cheese

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

INGREDIENTS:

CARBS: 2 Passionfruit, ½ cup pineapple (fresh or frozen), 1 tablespoon organic brown rice malt syrup

PROTEIN: 2 organic or free-range eggs, 2 tablespoons low-fat cream cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon organic greek yoghurt or coconut yoghurt (dairy-free)

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

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

METHOD:

Mix the eggs, cream cheese, LSA, salt, cinnamon, dextrose until there are no lumps (in a blender). Heat up the oil in the pan and pour some of the mixture in depending on how thick you like your pancakes. Cook the pancakes until brown on each side. Serve with yoghurt, fruit and brown rice malt syrup.

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*Vegetarian *Gluten-free *Dairy-free alternative

Mixed berries and mango with yoghurt, nuts and chia seeds

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

INGREDIENTS:

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

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

FAT: 1 tablespoon chia seeds, 1 tablespoon walnuts, 1 tablespoon pecan nuts, 1 tablespoon almonds

METHOD:

Thaw the frozen fruit in a microwave, add the yoghurt, chopped nuts and chia seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Coconut pancakes with homemade berry chia jam

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

INGREDIENTS:

CARBS: 1 cup mixed berries (fresh or frozen), ½ cup coconut flour, 1 tablespoon almond flour, lemon zest from ½ lemon

PROTEIN: 2 organic or free-range eggs, ¼ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

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

HERBS, SPICES, AND BAKING: pinch of pink Himalayan salt, 1 teaspoon baking powder, 2 tablespoons dextrose, 2 teaspoons vanilla extract

METHOD:

Put the chia seeds in the hot water until a gel forms. Thaw the berries in a microwave for 30- 40 seconds then break them up with a fork or in a food processor. Add the chia seeds, lemon zest, a teaspoon of vanilla extract and half of the dextrose. For the pancake mixture mix the eggs, coconut flour, almond flour, coconut oil, salt, milk, baking powder, dextrose, yoghurt and vanilla extract until there are no lumps. Heat up the peanut oil in the pan and pour some of the mixture in depending on how thick you like your pancakes. Cook the pancakes until brown on each side. Serve with chia jam.

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*Vegetarian *Gluten-free *Dairy-free alternative

Acai bowl with pineapple and chia seeds

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

INGREDIENTS:

CARBS: ¼ cup acai berries (frozen), ½ cup pineapple (fresh or frozen), 1 tablespoon honey

PROTEIN: ¼ 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 chia seeds, 1 tablespoon almond butter, 1 tablespoon almonds

METHOD:

Put the acai berries, pineapple, honey, almond butter, milk and yoghurt into a blender and mix until smooth. Top with chia seeds and almonds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Blueberry and coconut muffins

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

INGREDIENTS:

CARBS: 1 cup blueberries (fresh or frozen), ½ cup almond flour

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

FAT: 1 tablespoons coconut oil, 1 tablespoon shredded coconut

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

METHOD:

Heat up the oven to 200C. In a food processor mix almond flour, salt, baking powder, dextrose and then add vanilla extract, egg, yoghurt, coconut oil. Then gently fold in the blueberries with the shredded coconut. Pour into a muffin tray or patty pans after greasing with oil. Bake for 20 minutes or until brown.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with blueberries and pecan nuts

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: Let it sit in the frisge overnight

INGREDIENTS:

CARBS:  1 cup blueberries (fresh or frozen), 2 tablespoons coconut flour

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

FAT: 2 tablespoons chia seeds

METHOD:

Mix the chia seeds with the milk, yoghurt and coconut flour in an airtight container overnight until thickens. Serve with blueberries and pecan nuts on top the next day.

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*Vegetarian *Gluten-free *Dairy-free alternative

Blueberry low carb Danish with chia seeds

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

INGREDIENTS:

CARBS: 1 cup blueberries (fresh or frozen), ½ cup almond flour

PROTEIN: 1 organic or free-range egg,  2 tablespoons cream cheese or Bio cheese (dairy-free), 1 tablespoon Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon peanut oil, 1 tablespoon chia seeds

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, ½ tablespoon dextrose, ½ teaspoon vanilla extract

METHOD:

In a food processor or by hand mix almond flour, salt, dextrose, vanilla extract and the egg. Then gently fold in the blueberries. Pour into a hot frying pan greased with oil. Cook for a few minutes on medium heat before gently turning over. Serve with yoghurt and chia seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chia bowl with cottage cheese mixed berries and pecan nuts

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

INGREDIENTS:

CARBS:  1 cup mixed berries (fresh or frozen), zest from ½ lemon

PROTEIN: 1 cup low fat cottage cheese or Bio cheese (dairy-free)

FAT: 2 tablespoons chia seeds, 1 tablespoon pecan nuts

COOKING: 1 teaspoon vanilla sugar

METHOD:

Mix the chia seeds with cottage cheese, serve with mixed berries, pecan nuts, lemon zest and dust with vanilla sugar.

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*Vegetarian *Gluten-free *Dairy-free alternative

Pineapple and orange cheese bowl with chia seeds

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

INGREDIENTS:

CARBS: 1 cup pineapple (fresh or frozen), zest from ½ orange, 1 tablespoon honey

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

FAT: 1 tablespoon coconut oil, 1 tablespoon chia seeds

METHOD:

In a food processor or by hand mix the cream cheese with the eggs. Heat up the coconut oil in the frying pan, then add the egg mixture. Scramble for a couple of minutes until the eggs are cooked then set aside. Serve with pineapple, orange zest, honey and chia seeds.

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*Vegetarian *Gluten-free *Dairy-free

Sweet omelette with raspberries and pineapples

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

INGREDIENTS:

CARBS: ½ cup raspberry, ½ cup pineapple (fresh or frozen), 1 tablespoon honey

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon coconut oil, 1 tablespoon walnuts

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

METHOD:

Separate the yolks and whisk with dextrose. In a separate bowl mix egg whites until stiff peaks form then gently fold together. Melt coconut oil on the pan and add the egg mixture. Cook on low heat for 5-7 min covered then fold the omelette and serve with honey, raspberry, pineapple and chopped walnuts.

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*Vegetarian *Gluten-free *Dairy-free alternative

Lemon, poppyseed and chia seed low carb muffin

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: 1 tablespoon poppyseed, ¼ cup almond flour, lemon zest from 1/2 lemon, 1 tablespoon lemon juice

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

FAT: 1 tablespoon coconut oil, 1 tablespoon chia seeds

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

METHOD:

Preheat the oven to 200C. Melt the coconut oil then add dextrose, egg yolk and mix well. Add the dry ingredients (poppyseed, almond flour, chia seeds, baking powder) slowly, stirring continuously. Then add yoghurt, lemon juice, lemon zest, and vanilla. Beat the egg white until soft peak forms and fold into the muffin batter. Bake 20-25 min.

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*Vegetarian *Gluten-free *Dairy-free 

Low-carb French toast with mixed berries

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

INGREDIENTS:

CARBS: 1 cup mixed berries (fresh or frozen), 1 tablespoon maple syrup, 2 tablespoons almond flour, 1 tablespoon organic psyllium husk, 1 tablespoon vinegar

PROTEIN: 1-2 organic or free-range eggs and 1 egg white

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

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, 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 over mix). 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. French toast: Cut the bread into smaller pieces, dip in scrambled eggs and fry on the hot pan with coconut oil. Serve with mixed berries and maple syrup.

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*Vegetarian *Gluten-free *Dairy-free alternative

Mango vanilla chia bowl

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

INGREDIENTS:

CARBS: 1 mango (fresh or 1 cup frozen)

PROTEIN: ½ cup organic Greek yoghurt and 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 chia seeds, 1 tablespoon almonds

METHOD:

Mix vanilla yoghurt with Greek yoghurt and protein powder (optional), add chopped up mango, chia seeds and almonds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Cherry chia blueberries and pecan nuts bowl

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

INGREDIENTS:

CARBS: ½ cup blueberries, ½ cup cherries (both fresh or frozen)

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

FAT: 1 tablespoon chia seeds, 1 tablespoon pecan nuts

METHOD:

To serve mix the yoghurt with fruit, nuts and chia seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

High protein pancakes with chia seeds

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

INGREDIENTS:

CARBS: ¼ cup apple sauce, ¼ cup almond flour, 1 tablespoon maple syrup

PROTEIN: 2 organic or free-range eggs, optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon peanut oil, 1 tablespoon chia seeds, 1 tablespoon coconut oil

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt

METHOD:

Boil an apple for 5 minutes, let it cool then blend to make the apple sauce. Then mix the apple sauce, almond flour, protein (optional), chia seeds, coconut oil, pinch of salt and the eggs. Let it sit for a couple of minutes. Heat up the oil on a frying pan and cook the pancakes until brown on each side. Serve with chia seeds and maple syrup.

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*Vegetarian *Gluten-free *Dairy-free alternative

Caramelized apple and pear with cottage cheese and walnuts

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

INGREDIENTS:

CARBS: 1 apple, 1 pear, 1 tablespoon maple syrup

PROTEIN: 1 cup low-fat cottage cheese or Bio cheese (dairy-free)

FAT: 1 tablespoon walnuts, 1 tablespoon organic butter or coconut oil (dairy-free)

COOKING: 1 teaspoon cinnamon

METHOD:

Heat up the butter or coconut oil on a frying pan and cook the chopped up apple and pear covered on medium heat until soft. Serve with cottage cheese, cinnamon, walnuts and maple syrup.

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*Vegetarian *Gluten-free *Dairy-free

Chocolate egg white omelette with chia and strawberries

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

INGREDIENTS:

CARBS: 1 cup strawberries

PROTEIN: 2 organic or free-range egg whites

FAT: 1 teaspoon coconut oil, 1 tablespoon chia seeds, 1 tablespoon Nuttvia (sugar-free chocolate hazelnut spread)

METHOD:

Whisk the egg whites with a pinch of salt and chia seeds. Heat up the coconut oil in the frying pan and cook the eggs on medium heat covered. Serve with Nuttvia and strawberries.

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