For detailed guidelines, click on the Meal Plan Tab in the menu.

Day 1 

*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.

Day 2

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

Poached eggs on toast with green capsicum, cheese, and cherry tomatoes

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

INGREDIENTS:

CARBS: 1 large or 2 small slices multigrain toast or rice bread (gluten-free), 3 cherry tomatoes, ¼ green capsicum

PROTEIN: 2 organic or free-range eggs poached or boiled, 2 slices low-fat tasty cheese, 1 tablespoon parmesan 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, SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Toast your bread first then drizzle it with olive oil. 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. When cooked, get the eggs out and place them on a paper towel to dry or straight onto your toast.  Add salt and pepper and you can also grate some cheese on top and serve with green capsicum, tomatoes and blueberries.

Day 3

*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.

Day 4

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

Goats cheese on a baguette with yellow capsicum, rocket, and tomatoes

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

INGREDIENTS:

CARBS: 1/3 sourdough baguette or rice bread (gluten-free), 1 cup rocket salad, 3 cherry tomatoes, ¼ of yellow capsicum

PROTEIN: 2 tablespoons goats cheese or fetta 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:

Cut 1/3 of the baguette in half, toast it, drizzle with extra virgin olive oil, then top with the cheese, capsicum, rocket and serve with tomatoes. Add a pinch of salt and pepper to bring out the flavour.

Day 5

*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.

Day 6

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

Poached eggs on toast with green capsicum, cheese, and cherry tomatoes

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

INGREDIENTS:

CARBS: 1 large or 2 small slices multigrain toast or rice bread (gluten-free), 3 cherry tomatoes, ¼ green capsicum

PROTEIN: 2 organic or free-range eggs poached or boiled, 2 slices low-fat tasty cheese, 1 tablespoon parmesan 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, SPICES: pinch of pink Himalayan salt and cracked pepper

METHOD:

Toast your bread first then drizzle it with olive oil. 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. When cooked, get the eggs out and place them on a paper towel to dry or straight onto your toast.  Add salt and pepper and you can also grate some cheese on top and serve with green capsicum, tomatoes and blueberries.

Day 7

*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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