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*Vegetarian *Gluten-free *Dairy-free alternative

Yoghurt bowl with mango, cherries, almonds, and LSA

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

INGREDIENTS:

CARBS: 5 cherries (fresh or frozen) and 1 cup mangoes (fresh or frozen)

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

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds), 5 raw almonds

METHOD:

Mix yoghurt with the fruit, almonds and LSA.

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*Vegetarian *Gluten-free *Dairy-free alternative

Cottage cheese with chocolate, cherries, pecan nuts and LSA

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

INGREDIENTS:

CARBS: 5 cherries (fresh or frozen) and 1 cup mangoes (fresh or frozen)

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

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds), 5 raw almonds

METHOD:

Mix yoghurt with the fruit, almonds and LSA.

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*Vegetarian *Gluten-free *Dairy-free alternative

Yoghurt bowl with raspberries, almonds and dark chocolate

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

INGREDIENTS:

CARBS: ½ cup raspberries (fresh or frozen)

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

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds), 5 raw almonds, 2 squares dark chocolate

METHOD:

Mix yoghurt with the fruit, almonds and LSA.

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*Vegetarian *Gluten-free *Dairy-free alternative

Cream cheese, raspberry and coconut cupcakes

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

INGREDIENTS:

CARBS: ½ cup raspberries (fresh or frozen), 2 tablespoons coconut flour

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

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

BAKING: ½ teaspoon vanilla essence, ½ teaspoon baking powder, 1 tablespoon dextrose

METHOD:

Heat up the oven to 200C. Mix in food processor coconut oil, dextrose, baking powder, coconut flour, vanilla essence, eggs, cream cheese and LSA. Pour into patty pans or muffin tin and push in 4-5 raspberries in each cupcake. Bake for approx. 20 minutes or until brown.

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* Vegetarian *Gluten-free *Dairy-free alternative

Yoghurt bowl with mango, hemp and chia seeds

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

INGREDIENTS:

CARBS: 1 mango (fresh or frozen)

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

FAT: 1 tablespoon hemp and chia seeds

METHOD:

Mix yoghurt with the mangoes, hemp and chia seeds.

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* Vegetarian *Gluten-free *Dairy-free alternative

Cream cheese, strawberry and chocolate cupcakes

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

INGREDIENTS:

CARBS: ½ cup strawberries (fresh or frozen), 2 tablespoons coconut flour

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

FAT: ½ tablespoon hemp and chia seeds, 1 tablespoon coconut oil, 2 squares dark chocolate

BAKING: ½ teaspoon vanilla essence, ½ teaspoon baking powder, 1 tablespoon dextrose, 1 tablespoon organic cocoa powder

METHOD:

Heat up the oven to 200C. Mix in food processor coconut oil, dextrose, baking powder, coconut flour, vanilla essence, egg, cream cheese and cocoa powder. Pour into patty pans or muffin tin and push in 4-5 strawberries and 1 chopped up dark chocolate in each cupcake. Top with hemp and chia seeds. Bake for approx. 20 minutes or until brown.

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*Vegetarian *Gluten-free *Dairy-free alternative

Yoghurt bowl with mango, strawberries and flax

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

INGREDIENTS:

CARBS: ½ cup strawberries and 1 mango (both fresh or frozen)

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

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

METHOD:

Mix yoghurt with the fruit and LSA.

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*Vegetarian *Gluten-free *Dairy-free alternative

Baked apple, walnut cinnamon and yoghurt

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 apple

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

FAT: 1 tablespoon walnuts

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

METHOD:

Preheat the oven 200C, cut up the apple, add cinnamon, vanilla sugar and cover with tinfoil. Bake for 15-20 minutes then serve with yoghurt and walnuts.

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*Vegetarian *Gluten-free *Dairy-free alternative

Strawberries with dark chocolate

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

INGREDIENTS:

CARBS: 1 cup strawberries (fresh or frozen)

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

FAT: 2 squares dark chocolate with almonds, 1 tablespoon walnuts

METHOD:

You can add some yoghurt to increase the protein and walnuts for Omega 3.

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*Vegetarian *Gluten-free *Dairy-free alternative

Strawberry, dark chocolate and chia seeds cupcake

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

INGREDIENTS:

CARBS: ½ cup strawberries (fresh or frozen), 2 tablespoons coconut flour

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

FAT: 1 tablespoon chia seeds, 1 tablespoon coconut oil, 2 squares dark chocolate

BAKING: ½ teaspoon vanilla essence, 1 teaspoon baking powder, 1 tablespoon dextrose

METHOD:

Heat up the oven to 200C. Mix in food processor coconut oil, dextrose, baking powder, coconut flour, vanilla essence, egg and cream cheese. Pour into patty pans or muffin tin and push in 4-5 strawberries and bits of dark chocolate in each cupcake then top with chia seeds. Bake for approx. 20 minutes or until brown.

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*Vegetarian *Gluten-free *Dairy-free alternative

Greek yoghurt with chia jam and dark chocolate

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

INGREDIENTS:

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

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

FAT: 1 tablespoon chia seeds, 2 squares dark chocolate

BAKING: 1 tablespoon dextrose, vanilla essence

METHOD:

Thaw the berries in the microwave for 30-40 seconds, then mix with a fork or in a food processor. Add chia seeds (soaked in ¼ cup hot water until gel forms), lemon juice, dextrose and vanilla essence. Serve the yoghurt with chia seeds and chocolate.

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*Vegetarian *Gluten-free *Dairy-free alternative

Healthy dark chocolate and chia seeds cupcakes

 

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

INGREDIENTS:

CARBS: 2 tablespoons cocoa powder (sugar-free/ sweetened with natural sweetener), 2 tablespoons coconut flour

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

FAT: 1 tablespoon chia seeds, 1 tablespoon coconut oil, 2 squares dark chocolate

BAKING: ½ teaspoon vanilla essence, 1 teaspoon baking powder, dextrose

METHOD:

Heat up the oven to 200C. Mix in food processor coconut oil, dextrose, baking powder, coconut flour, vanilla essence, egg, cocoa powder and cream cheese. Pour into greased patty pans or muffin tin and push in bits of dark chocolate in each cupcake then top with chia seeds. Bake for approx. 20 minutes or until brown.

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*Vegetarian *Gluten-free *Dairy-free alternative

Greek yoghurt with peaches, and chia seeds

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

INGREDIENTS:

CARBS: 1 peach (fresh or frozen)

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

FAT: 1 tablespoon chia seeds, 1 tablespoon almonds

METHOD:

Cut up the peach or thaw (if frozen) and mix with the yoghurt in a bowl. Serve topped with chia seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Greek yoghurt with Nuttvia, blueberries and chia seeds

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

INGREDIENTS:

CARBS: 1 cup blueberries (fresh or frozen)

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

FAT: 1 tablespoon chia seeds, 1 tablespoon Nuttvia (sugar-free hazelnut spread)

METHOD:

Thaw the blueberries (if frozen) and mix with the yoghurt, Nuttvia and chia seeds in a bowl.

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*Vegetarian *Gluten-free *Dairy-free alternative

Greek yoghurt with pineapple, kiwi and dark chocolate

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

INGREDIENTS:

CARBS: ½ cup pineapple (fresh or frozen), 1 kiwi fruit

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

FAT: 1 tablespoon flaxseed meal, 2 squares dark chocolate

METHOD:

Put the yoghurt in a bowl and mix with chopped up kiwi fruit, pineapples, dark chocolate and top with flaxseed meal.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chocolate coconut no-bake cookies

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

INGREDIENTS:

CARBS: ½ cup strawberries (fresh or frozen), 1 tablespoon honey, 1 tablespoon organic cocoa powder

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

FAT: 1 tablespoon chia seeds, 1 tablespoon almond butter, 1 tablespoon organic butter or coconut oil (dairy-free), ¼ cup shredded coconut

METHOD:

Thaw the butter with almond butter and mix in shredded coconut, honey, cocoa powder. Shape into cookies on a plate and put in a freezer for 10 minutes then serve with yoghurt, strawberries and chia seeds.

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

Low carb waffles with strawberries and Nuttvia

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

INGREDIENTS:

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

PROTEIN: 1 organic or free-range egg, ¼ cup low-fat cream or coconut yoghurt (dairy-free), 1 tablespoon milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 1 tablespoon chia seeds, 1 tablespoon almond butter, 1 tablespoon Nuttvia (sugar-free hazelnut choc spread)

BAKING: 1 tablespoon dextrose, vanilla essence

METHOD:

In a food processor mix coconut flour, egg, cream, chia seeds, almond butter, vanilla and dextrose. Cook in a greased waffle maker, sandwich press or frying pan until brown. Mix the Nuttvia with milk and warm up in the microwave for 15 seconds. Server the waffles with chocolate and strawberries.

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*Vegetarian *Gluten-free *Dairy-free alternative

Raspberry chia vanilla pudding

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

INGREDIENTS:

CARBS: 1 cup raspberries (fresh or frozen)

PROTEIN: ¼ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), ¼ 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, 2 square dark chocolate

METHOD:

Put the raspberries, milk, yoghurt, protein powder (optional) and chia seeds in the blender and serve in a bowl with chocolate.

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*Vegetarian *Gluten-free *Dairy-free alternative

Healthy chocolate cherry cupcakes

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

INGREDIENTS:

CARBS: 1 tablespoon cocoa powder (sugar-free/ sweetened with natural sweetener), 1 tablespoon coconut flour, 1 tablespoon almond flour, ½ cup cherries (fresh or frozen)

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

FAT: 1 tablespoon flaxseed meal, 1 tablespoon coconut oil

BAKING: ½ teaspoon baking powder

METHOD:

Heat up the oven to 200C. Mix in food processor coconut flour, almond flour, cocoa powder, baking powder, flaxseed meal, egg, coconut oil (melted), cream cheese and cherries. Pour into greased patty pans or muffin tin and bake for approx. 20 minutes or until brown.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chocolate coconut balls

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 5 Minutes in the freezer

INGREDIENTS:

CARBS: ½ cup strawberries (fresh or frozen)

PROTEIN: 1 tablespoon low-fat cream cheese

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

METHOD:

Mix the cream cheese, nuttvia, chia seeds. Put in the freezer for 5 minutes then shape into balls and roll in the coconut. Serve with strawberries.

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*Vegetarian *Gluten-free *Dairy-free alternative

Coffee meringue bites with raspberry vanilla yoghurt

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

INGREDIENTS:

CARBS: ½ cup raspberries (fresh or frozen), 1 tablespoon instant coffee

PROTEIN: ½ cup organic vanilla yoghurt or coconut yoghurt (dairy-free), 1-2 organic or free-range egg whites

FAT: 1 tablespoon flaxseed meal

BAKING: ½ teaspoon cream of tar, 1 tablespoon dextrose, ½ teaspoon vanilla essence

METHOD:

Heat up the oven to 200C. With an electric mixer on high speed whisk the egg whites with cream of tar until stiff peaks form. Then mix in dextrose, coffee and vanilla essence. Put teaspoons of the mixture on a baking paper and bake until golden brown. Turn off the oven and leave the meringue in a closed oven for another 30 minutes.  Serve with yoghurt mixed with flaxseed and raspberries.

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*Vegetarian *Gluten-free *Dairy-free alternative

Greek yoghurt with blueberries, chia seeds and pistachios

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

INGREDIENTS:

CARBS: ½ cup blueberries (fresh or frozen)

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

FAT: 1 tablespoon chia seeds, 1 tablespoon pistachio nuts

METHOD:

Put the yoghurt in a bowl and mix with blueberries, pistachios and chia seeds.

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*Vegetarian *Gluten-free *Dairy-free alternative

Chocolate chia pudding

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

INGREDIENTS:

CARBS: ½ cup strawberries (fresh or frozen), 1 tablespoon cornflour, 1 tablespoon organic cocoa powder (sweetened with natural sweetener Natvia)

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

FAT: 1 tablespoon chia seeds

METHOD:

Warm up the milk mixed with cocoa powder, Natvia and chia seeds. Then slowly add the cornflour and keep stirring until the mixture thickens. Serve with strawberries.

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