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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with halloumi and roasted veggies

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

INGREDIENTS:

CARBS: 1 cup broccoli and carrots or any other leftover roasted veggies from dinner

PROTEIN: 2 organic or free-range eggs, 30g (4 x 0.5cm slices) halloumi cheese or Bio cheese/ Sheeshe (dairy-free), 1 tablespoon of Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

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:

Whisk the eggs in a bowl with salt and pepper. Heat up a frying pan with the oil and place the halloumi on the hot pan then add the eggs. Cover with a lid, lower the heat and cook for a couple of minutes. Then turn the omelette to the other side to cook for another couple of minutes while covered. Serve with leftover roasted vegetables and Greek yoghurt and dill dressing.

Day 2

*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.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Mini quiche with smoked salmon, spinach, mushrooms, and zucchini

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15-25 Minutes

INGREDIENTS:

CARBS: ½ cup spinach, ¼ cup mushrooms, ¼ cup zucchini, 1 tablespoon almond meal

PROTEIN: 50g smoked salmon, 2 organic or free-range eggs, 1 tablespoon low-fat cream cheese, 1 tablespoon mozzarella cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper, parsley, 1 teaspoon baking powder

METHOD:

Preheat oven to 200C, spray muffin tin with cooking oil or use baking paper cups. Whisk together eggs with salt, pepper and chopped parsley until light and fluffy. Stir in almond meal, baking powder, smoked salmon, cheese, spinach, mushroom and zucchini. Bake for 20-25 minutes until the egg mixture is set. Remove from the oven and let rest about 5 minutes before serving.

Day 4

*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.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Omelette with halloumi and roasted veggies

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

INGREDIENTS:

CARBS: 1 cup broccoli and carrots or any other leftover roasted veggies from dinner

PROTEIN: 2 organic or free-range eggs, 30g (4 x 0.5cm slices) halloumi cheese or Bio cheese/ Sheeshe (dairy-free), 1 tablespoon of Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

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:

Whisk the eggs in a bowl with salt and pepper. Heat up a frying pan with the oil and place the halloumi on the hot pan then add the eggs. Cover with a lid, lower the heat and cook for a couple of minutes. Then turn the omelette to the other side to cook for another couple of minutes while covered. Serve with leftover roasted vegetables and Greek yoghurt and dill dressing.

Day 6

*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.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Mini quiche with smoked salmon, spinach, mushrooms, and zucchini

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15-25 Minutes

INGREDIENTS:

CARBS: ½ cup spinach, ¼  cup mushrooms, ¼ cup zucchini, 1 tablespoon almond meal

PROTEIN: 50g smoked salmon, 2 organic or free-range eggs, 1 tablespoon low-fat cream cheese, 1 tablespoon mozzarella cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper, parsley, 1 teaspoon baking powder

METHOD:

Preheat oven to 200C, spray muffin tin with cooking oil or use baking paper cups. Whisk together eggs with salt, pepper and chopped parsley until light and fluffy. Stir in almond meal, baking powder, smoked salmon, cheese, spinach, mushroom and zucchini. Bake for 20-25 minutes until the egg mixture is set. Remove from the oven and let rest about 5 minutes before serving.

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