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

Day 1

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

Pizza smoked salmon

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

INGREDIENTS:

CARBS: 1 serving wholemeal pizza base (store-bought) or 1 wholegrain tortilla or rice flour pizza base (gluten-free), 1 cup rocket salad, lemon juice from 1 lemon, 1 teaspoon capers, tablespoon tomato paste

PROTEIN: 50g smoked salmon, 25g mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Preheat oven to 200 C. Smear the tomato paste onto the base, then follow with mozzarella cheese, smoked salmon and the capers. Place in the oven and cook for 15-25 minutes until golden brown. Serve with rocket salad drizzled with olive oil and lemon juice.

Day 2

*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.

Day 3

*Vegetarian alternative with Tofu or Fish *Gluten-free *Dairy-free alternative

Pork chops with brown rice, brussels sprouts, and mushrooms

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

INGREDIENTS:

CARBS: 1/3 cup brown rice, 4-5 brussels sprouts, 1 cup mushrooms (cooked or raw)

PROTEIN: 120g organic or free-range pork chops (cook with fat on but eat only the lean meat) or tofu (vegetarian), ½ can organic mushroom soup (or none for 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

OTHER: 2/3 cup of water

METHOD:

In a pot or rice cooker simmer 1/3 cup of brown rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then set aside and leave it covered for 5 more minutes. Boil the brussels sprouts with some salt until soft and chop up your mushrooms. Fry the pork (or tofu) on a frying pan with olive oil, salt and pepper for approx. 5-10 min each side depending on how thick the meat is (1-2 min for Tofu). Warm up the mushroom soup for 30-60 seconds in a microwave and pour it over the cooked meat, rice and veggies, serve with parsley.

Day 4

*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.

Day 5

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

Pizza smoked salmon

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

INGREDIENTS:

CARBS: 1 serving wholemeal pizza base (store-bought) or 1 wholegrain tortilla or rice flour pizza base (gluten-free), 1 cup rocket salad, lemon juice from 1 lemon, 1 teaspoon capers, tablespoon tomato paste

PROTEIN: 50g smoked salmon, 25g mozzarella cheese or Bio cheese/ Sheese (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Preheat oven to 200 C. Smear the tomato paste onto the base, then follow with mozzarella cheese, smoked salmon and the capers. Place in the oven and cook for 15-25 minutes until golden brown. Serve with rocket salad drizzled with olive oil and lemon juice.

Day 6

*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.

Day 7

*Vegetarian alternative with Tofu or Fish *Gluten-free *Dairy-free alternative

Pork chops with brown rice, brussels sprouts, and mushrooms

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

INGREDIENTS:

CARBS: 1/3 cup of brown rice, 4-5 brussels sprouts, 1 cup of mushrooms (cooked or raw)

PROTEIN: 120g organic or free-range pork chops (cook with fat on but eat only the lean meat) or tofu (vegetarian), a ½ tin of organic mushroom soup (or none for dairy-free)

FAT: 1 tablespoon of 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

OTHER: 2/3 cup of water

METHOD:

In a pot or rice cooker simmer 1/3 cup of brown rice with 2/3 of a cup of water and a pinch of salt for 20-25 min with a lid on then set aside and leave it covered for 5 more minutes. Boil the brussels sprouts with some salt until soft and chop up your mushrooms. Fry the pork (or tofu) on a frying pan with olive oil, salt and pepper for approx. 5-10 min each side depending on how thick the meat is (1-2 min for Tofu). Warm up the mushroom soup for 30-60 seconds in a microwave and pour it over the cooked meat, rice and veggies, serve with parsley.

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