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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

Avocado antioxidant smoothie

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

INGREDIENTS:

CARBS: 1 cup mixed berries (frozen), 1 orange

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds), ¼ avocado

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, mixed berries, orange into a blender and mix until smooth.

Day 2

* Vegetarian *Gluten-free *Dairy-free alternative

Cucumber, tomato and fetta stacks

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

INGREDIENTS:

CARBS: ½ cucumber, 3 cherry tomatoes

PROTEIN: 2 tablespoons fetta 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:

Peel the cucumber and cut into circles, cut up cherry tomatoes and put on top of the cucumbers, add chopped fetta, parsley, salt, pepper and drizzle with olive oil.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Berry broccoli smoothie

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

INGREDIENTS:

CARBS: 1 cup mixed berries (frozen), ½ cup broccoli

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

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

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, mixed berries, broccoli into a blender and mix until smooth.

Day 4

*Vegetarian *Gluten-free *Dairy-free

Avocado, tomato and egg cup

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

INGREDIENTS:

CARBS: 3 cherry tomatoes

PROTEIN:  1-2 boiled organic or free-range eggs

FAT: 1 tablespoon extra virgin olive oil, ½ avocado, 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:

Boil the eggs (5 minutes for runny or 10 minutes for hard yolk). Cut up the tomatoes, avocado and serve with salt, pepper and parsley.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Avocado antioxidant smoothie

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

INGREDIENTS:

CARBS: 1 cup mixed berries (frozen), 1 orange

PROTEIN: 1 cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds), ¼ avocado

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, mixed berries, orange into a blender and mix until smooth.

Day 6

*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.

Day 7

*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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