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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with cranberries

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 4 Medjool dates and tablespoon dried cranberries (soaked in hot water to soften), 1 tablespoon organic brown rice malt syrup

PROTEIN: 1 cup organic vanilla yoghurt or coconut yoghurt (dairy-free)

FAT: 4 tablespoons chia seeds, 1 tablespoon almond butter

OTHER: 1 cup hot water

METHOD:

Soak chia seeds in a ½ cup of hot water for approx. 5 minutes until gel forms, soak dates and cranberries in the rest of the hot water until they soften, then drain them.

Combine the dates, cranberries, chia seeds with the gel, yoghurt, almond butter and rice syrup in the blender and puree until smooth then serve.

Day 2

*Vegetarian *Gluten-free alternative *Dairy-free

Scrambled eggs with toast, avocado and cucumber

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

INGREDIENTS:

CARBS: 1 big or 2 small slices seed and ancient grain sourdough Batard toast or rice bread (gluten-free), ½ cucumber

PROTEIN: 2 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

METHOD:

Put your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with avocado smeared on the toast, cucumber and cracked pepper.

Day 3

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

Muesli with Greek Yoghurt and mixed berries

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

INGREDIENTS:

CARBS: ½ cup any natural muesli (my fav Macro organic muesli with fruit, nuts and seeds) or almond clusters (gluten-free), ½ cup mixed berries (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)

METHOD:

Pour the muesli with milk into a bowl, add the yoghurt, LSA and mixed berries on top to serve.

Day 4

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

Italian Provolone cheese on whole-wheat bread with avocado and tomatoes

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

INGREDIENTS:

CARBS: 1 large or 2 small slices whole-wheat bread or rice bread (gluten-free), 3 cherry tomatoes

PROTEIN: 2 slices Italian Provolone or Bio cheese/ Sheeshe (dairy-free)

FAT: 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

METHOD:

Toast your bread and top with avocado, cheese and tomatoes and add a pinch of salt and pepper.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with cranberries

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: N/A

INGREDIENTS:

CARBS: 4 Medjool dates and tablespoon dried cranberries (soaked in hot water to soften), 1 tablespoon organic brown rice malt syrup

PROTEIN: 1 cup organic vanilla yoghurt or coconut yoghurt (dairy-free)

FAT: 4 tablespoons chia seeds, 1 tablespoon almond butter

OTHER: 1 cup hot water

METHOD:

Soak chia seeds in a ½ cup of hot water for approx. 5 minutes until gel forms, soak dates and cranberries in the rest of the hot water until they soften, then drain them.

Combine the dates, cranberries, chia seeds with the gel, yoghurt, almond butter and rice syrup in the blender and puree until smooth then serve.

Day 2

*Vegetarian *Gluten-free alternative *Dairy-free

Scrambled eggs with toast, avocado, and cucumber

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

INGREDIENTS:

CARBS: 1 big or 2 small slices seed and ancient grain sourdough Batard toast or rice bread (gluten-free), ½ cucumber

PROTEIN: 2 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

METHOD:

Put your bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the peel. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a frying pan then add the eggs stirring them slowly until cooked. Serve with avocado smeared on the toast, cucumber and cracked pepper.

Day 3

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

Muesli with Greek Yoghurt and mixed berries

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

INGREDIENTS:

CARBS: ½ cup any natural muesli (my fav Macro organic muesli with fruit, nuts and seeds) or almond clusters (gluten-free), ½ cup mixed berries (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)

METHOD:

Pour the muesli with milk into a bowl, add the yoghurt, LSA and mixed berries on top to serve.

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