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

Day 1

*Vegetarian *Gluten-free *Dairy-free

Omelette with zucchini

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

INGREDIENTS:

CARBS: ½ onion, 1 zucchini

PROTEIN: 2 organic or free-range eggs

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:

Heat up the oil in a frying pan and cook the onion, zucchini, salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and add the cooked onion with zucchini into the egg mixture. Then pour into the pan, cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready to be flipped.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with fruit

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: Let it sit in the fridge overnight

INGREDIENTS:

CARBS:  2 passionfruit, 1 kiwi fruit, ½ mango (fresh or frozen), 2 tablespoons coconut flour

PROTEIN: 1 tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 2 tablespoons chia seeds

METHOD:

Mix the chia seeds with the milk, yoghurt and coconut flour in an airtight container overnight until thickens. Serve with fruit on top the next day.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Eggs with pumpkin, chickpeas, halloumi

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

INGREDIENTS:

CARBS: 1 cup oven-baked pumpkin, ½ cup organic chickpeas (can- drained and washed)

PROTEIN: 30g (4 x 0.5cm slices) halloumi cheese, 1 or 2 organic or free-range eggs, 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:

Boil the eggs for 5 minutes for runny or 10 minutes for hard yolks. Grill the halloumi on each side on a hot frying pan until brown.  I usually have some oven baked pumpkin left over in the fridge. If you don’t, just cut up a few and fry them on a pan with some oil. Serve with Greek yoghurt and dill dressing and season with salt and pepper.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

High protein pancakes

  • SERVINGS: 1-2
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 10 Minutes

INGREDIENTS:

CARBS: ½ cup blueberries and ½ cup strawberries, ½ cup almond flour, 1 tablespoon coconut flour

PROTEIN: 2 organic or free-range eggs, ¼ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 1 tablespoon peanut oil, 1 tablespoon coconut oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds), 1 tablespoon Nuttvia (sugar-free chocolate and hazelnut spread)

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, 1 teaspoon baking powder, 1 tablespoon dextrose, 1 teaspoon vanilla extract

METHOD:

Mix eggs, milk, coconut oil, almond flour, coconut flour, LSA, a pinch of salt, dextrose, vanilla extract and baking powder in a bowl until there are no lumps. Add more coconut flour if needed. Heat up the peanut oil in the pan and pour some of the mixture in depending on how thick you like your pancakes. Cook the pancakes until brown on each side. Serve with yoghurt, fruit and Nuttvia.

Day 5

*Vegetarian *Gluten-free *Dairy-free

Omelette with zucchini

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

INGREDIENTS:

CARBS: ½ onion, 1 zucchini

PROTEIN: 2 organic or free-range eggs

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:

Heat up the oil in a frying pan and cook the onion, zucchini, salt and pepper until soft. Whisk the eggs in a bowl with a pinch of salt and add the cooked onion with zucchini into the egg mixture. Then pour into the pan, cover with a lid, lower the heat and cook for a few minutes. Then turn the omelette to the other side to cook for another few minutes while covered. Keep checking the edges if its ready to be flipped.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Chia pudding with fruit

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: Let it sit in the fridge overnight

INGREDIENTS:

CARBS:  2 passionfruit, 1 kiwi fruit, ½ mango (fresh or frozen), 2 tablespoons coconut flour

PROTEIN: 1 tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)

FAT: 2 tablespoons chia seeds

METHOD:

Mix the chia seeds with the milk, yoghurt and coconut flour in an airtight container overnight until thickens. Serve with fruit on top the next day.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Eggs with pumpkin, chickpeas, halloumi

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

INGREDIENTS:

CARBS: 1 cup oven-baked pumpkin, ½ cup organic chickpeas (can- drained and washed)

PROTEIN: 30g (4 x 0.5cm slices) halloumi cheese, 1 or 2 organic or free-range eggs, 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:

Boil the eggs for 5 minutes for runny or 10 minutes for hard yolks. Grill the halloumi on each side on a hot frying pan until brown.  I usually have some oven baked pumpkin left over in the fridge. If you don’t, just cut up a few and fry them on a pan with some oil. Serve with Greek yoghurt and dill dressing and season with salt and pepper.

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