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*Vegetarian *Gluten-free *Dairy-free alternative

Roasted pumpkin stuffed with quinoa, goats’ cheese, and almonds.

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 45 Minutes

INGREDIENTS:

CARBS: ½ small pumpkin, ¼ cup quinoa, 1 cup rocket salad, 1 tomato, ½ onion, 1 clove garlic

PROTEIN: 1-2 tablespoons goats cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon sliced almonds, 1 tablespoon chia seeds (soaked in 2 tablespoons of hot water until gel forms)

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, basil, thyme, oregano

OTHER: ½ cup of water

METHOD:

Heat up the oven to 200C. In a pot simmer a ¼ cup of quinoa with a ½ cup of water and a pinch of salt for 10-15 min with a lid on then set aside and leave it covered for 5-10 more minutes. Chop up the onion, crush garlic, add salt, pepper and all the other herbs. Heat up the oil in a frying pan and cook the onion and garlic covered on medium heat until soft.  Once cooked mix the quinoa with the cooked onion and garlic. Then clean out the seeds from the middle of the pumpkin. Fill the hole with chia seeds gel and the quinoa, add the goats’ cheese, sliced almonds, drizzle with olive oil and place in the oven for 20 minutes or until the pumpkin is soft.

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Vegetarian *Gluten-free *Dairy-free

Spanish omelette

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

INGREDIENTS:

CARBS: 1 large or 2 small potatoes, ½ onion, 3 cherry tomatoes

PROTEIN: 2 organic or free-range eggs

FAT: 2 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:

Chop up the onion into small pieces and soften on a hot frying pan covered on medium heat. Peel and cut up the potatoes (1cm cubes), add to the onions, add salt and pepper and cover. Cook the potatoes until soft stirring occasionally. In the meantime whisk the eggs in a large bowl. Once the potato and onions are cooked, add them to the eggs. Fold the mixture together gently then pour it back into the hot frying pan. Cover with lid and cook on medium heat for approx. 5 minutes each side. Place a big plate on top and tip over the omelette so you can cook the other side. Serve with fresh tomatoes.

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

Vegetarian pizza with pesto and goats cheese

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

INGREDIENTS:

CARBS: 1 serving wholemeal pizza base or 1 wholegrain tortilla or rice flour pizza base (gluten-free), ½ red capsicum, 1 cup spinach, 1 cup rocket salad, ½ cucumber, 1 tomato, 1 tablespoon pesto

PROTEIN: 25g goats cheese, 25g mozzarella cheese or Bio Cheese/ Sheese (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, parsley

METHOD:

Preheat oven to 200 C. Smear the pesto onto the base, then follow with mozzarella cheese, goats cheese, capsicum and spinach. Place in the oven and cook for 15-25 minutes until golden brown. Serve with rocket salad with cucumbers and tomatoes topped with olive oil and pesto sauce.

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

Vegetarian pizza on flatbread

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 15- 20 Minutes

INGREDIENTS:

CARBS: 1 serving rye or rice flatbread (gluten-free) or 1 wholegrain tortilla, ½ cup pumpkin, ½ zucchini, ½ yellow capsicum, ½ cup mushrooms, 1 tomato, 1 cup rocket salad

PROTEIN: 30g baby bocconcini cheese or Bio cheese/ Sheese (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, rosemary

OTHER: Some water to stick the flatbread together

METHOD:

Preheat oven to 200 C. Take 4 sheets of the flatbread and stick them together with a little bit of water. Sprinkle olive oil onto the base, then follow with halved bocconcini cheese, (precooked) pumpkin, zucchini, capsicum, mushrooms, tomatoes and add salt, pepper and rosemary. Place in the oven and cook for 10-15 minutes until golden brown. Serve with rocket salad on top drizzled with olive oil.

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

Cauliflower mash

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

INGREDIENTS:

CARBS: ¼ cauliflower, 1 big or 2 small slices whole-wheat bread or rice bread (gluten-free), 4 cherry tomatoes, 1 cup rocket salad, 1 tablespoon sundried tomatoes, 1 clove garlic

PROTEIN: 2 slices of Italian provolone cheese and 2 tablespoons low-fat cottage cheese or Bio Cheese/ Sheese (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:

Chop the cauliflower in a food processor then squeeze out the excess water in a tea towel. Heat up the oil in a frying pan with the garlic and add the cauliflower. Lower the heat, add salt and pepper, stir occasionally and cover for 5-10 minutes. Once cooked add the sundried tomatoes cut in small pieces and the cottage cheese. Serve with bread with provolone cheese, rocket salad and tomatoes.

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*Vegetarian *Gluten-free *Dairy-free

Crumbed cauliflower with sweet potato chips and cucumber salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-30 Minutes

INGREDIENTS:

CARBS: 1 small sweet potato, ½ cucumber, 2 cups cauliflower, ¼ cup breadcrumbs or gluten-free breadcrumbs, ¼ cup wholemeal flour, 1 tablespoon vinegar, 1 teaspoon organic honey

PROTEIN: 2 organic or free-range eggs

FAT: 2-3 tablespoons peanut oil, 1 tablespoon hemp seeds

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

METHOD:

Heat up the oven to 200C, cut up the sweet potato into chips, season with salt and pepper and bake for 15- 20 minutes or until soft. Boil the cauliflower for 5-10 minutes or until soft but still crunchy. Prepare bowls with flour, eggs and breadcrumbs. Season the eggs with salt and pepper and scramble them. Season the cauliflower with salt, pepper and cover with flour, then egg then the breadcrumbs. Heat up the oil in the frying pan and cook it until brown approx. a couple of minutes on each side. Grate the cucumber, mix with vinegar, honey, season with salt, pepper and hemp seeds. Serve the cauliflower with chips and cucumber salad.

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