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

Day 1

*Vegetarian *Gluten-free alternative *Dairy-free

Fish pie

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 40 Minutes

INGREDIENTS:

CARBS: 1 serving puff pastry or 1 mashed sweet potato (gluten-free), ½  carrot, 1 celery stick, 1 tablespoon peas (can-drained and washed or frozen), ½  zucchini, ½ onion and 1 clove garlic, lemon zest and juice from ½ a lemon

PROTEIN: 50g white fish and 50g salmon

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. Chop up the carrot, celery, onion and crush the garlic. Cook in a covered frying pan on medium heat until soft.  Cut the fish into small pieces and add to the bowl with some freshly chopped parsley, chopped zucchini, peas and finely grated lemon zest and lemon juice from lemon and cheese (optional). And the fish and cooked vegetables into an oven safe dish and cover with rolled out puffed pastry or mashed sweet potato. Bake in the oven for 40 minutes or until golden brown.

Day 2

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

Chicken thigh with cauliflower quinoa salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 25 Minutes

INGREDIENTS:

CARBS: ¼ cup quinoa, 1 tablespoon organic chickpeas (can-drained and washed), 1 tablespoon raisins, ¼ cauliflower

PROTEIN: 120g organic or free-range chicken thigh (boneless) or tofu (vegetarian), 1 tablespoon 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, sweet paprika, curry powder

METHOD:

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. Fry the cauliflower on a pan with oil, add salt, pepper and curry powder until a little bit softer but still crunchy. Then add the cooked quinoa, chickpeas and raisins. Fry the chicken thigh or tofu on a pan with salt, pepper and sweet paprika until brown. Serve with yoghurt and dill dressing.

Day 3

*Vegetarian *Gluten-free *Dairy-free

Grilled fish with sweet potato, carrots, zucchini and sweet corn

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

INGREDIENTS:

CARBS: 1 sweet potato, 1 carrot, ½  zucchini, 1 sweet corn

PROTEIN: 120g white fish

FAT: 1 tablespoon extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, thyme, sweet paprika

METHOD:

Heat up the oven to 200C. Cut up the carrots and sweet potatoes, drizzle with olive oil and place on a tray. You can add the sweet corn or boil it separate for 5-10 minutes. Season with salt, pepper and thyme. Put in the oven for approx. 20 minutes or until soft. Add the zucchini in the last 10 minutes. Season the fish with salt, pepper and fry on a pan with olive oil for 5-10 minutes each side depending on how thick it is until cooked. Add the sweet paprika when almost cooked so it doesn’t burn at the start.

Day 4

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

Slow cooked steak with brown rice, mushrooms, zucchini

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 30 Minutes then slow cooker 6-8 hours on low or 4 hours on high

INGREDIENTS:

CARBS: 1/3 cup brown rice, ½ zucchini, 1 cup mushrooms, ½ onion, 1 clove garlic, 1 cup beef stock (salt-reduced) or without the stock for the fish (vegetarian)

PROTEIN: 120g organic or grass-fed rump steak (use only the lean meat) or fish (vegetarian)- wrap in tinfoil with lemon juice and place in the slow cooker

FAT: 1tablespoon 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:

Chop up the onion, mushrooms and crush the garlic. Put on the bottom of the slow cooker then add the meat (cut off the fat before you put it in). Add salt, pepper and cover with beef stock. Turn on low for 6-8 hours or high for 4 hours. Half an hour before serving, cook your rice and zucchini.  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. 10 Minutes before the rice is done, Boil or roast the zucchini with some salt and pepper and olive oil until soft then serve.

Day 5

*Vegetarian *Gluten-free alternative *Dairy-free

Fish pie

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 40 Minutes

INGREDIENTS:

CARBS: 1 serving puff pastry or 1 mashed sweet potato (gluten-free), ½  carrot, 1 celery stick, 1 tablespoon peas (can-drained and washed or frozen), ½  zucchini, ½ onion and 1 clove garlic, lemon zest and juice from ½ a lemon

PROTEIN: 50g white fish and 50g salmon

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. Chop up the carrot, celery, onion and crush the garlic. Cook in a covered frying pan on medium heat until soft.  Cut the fish into small pieces and add to the bowl with some freshly chopped parsley, chopped zucchini, peas and finely grated lemon zest and lemon juice from lemon and cheese (optional). And the fish and cooked vegetables into an oven safe dish and cover with rolled out puffed pastry or mashed sweet potato. Bake in the oven for 40 minutes or until golden brown.

Day 2

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

Chicken thigh with cauliflower quinoa salad

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 25 Minutes

INGREDIENTS:

CARBS: ¼ cup quinoa, 1 tablespoon organic chickpeas (can-drained and washed), 1 tablespoon raisins, ¼ cauliflower

PROTEIN: 120g organic or free-range chicken thigh (boneless) or tofu (vegetarian), 1 tablespoon 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, sweet paprika, curry powder

METHOD:

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. Fry the cauliflower on a pan with oil, add salt, pepper and curry powder until a little bit softer but still crunchy. Then add the cooked quinoa, chickpeas and raisins. Fry the chicken thigh or tofu on a pan with salt, pepper and sweet paprika until brown. Serve with yoghurt and dill dressing.

Day 3

*Vegetarian *Gluten-free *Dairy-free

Grilled fish with sweet potato, carrots, zucchini and sweet corn

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

INGREDIENTS:

CARBS: 1 sweet potato, 1 carrot, ½  zucchini, 1 sweet corn

PROTEIN: 120g white fish

FAT: 1 tablespoon extra virgin olive oil

HERBS AND SPICES: pinch of pink Himalayan salt and cracked pepper, thyme, sweet paprika

METHOD:

Heat up the oven to 200C. Cut up the carrots and sweet potatoes, drizzle with olive oil and place on a tray. You can add the sweet corn or boil it separate for 5-10 minutes. Season with salt, pepper and thyme. Put in the oven for approx. 20 minutes or until soft. Add the zucchini in the last 10 minutes. Season the fish with salt, pepper and fry on a pan with olive oil for 5-10 minutes each side depending on how thick it is until cooked. Add the sweet paprika when almost cooked so it doesn’t burn at the start.

If you would like to download the Meal plan, click here.