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

Day 1

*Vegetarian *Gluten-free *Dairy-free alternative

Blueberry spinach chia smoothie

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

INGREDIENTS:

CARBS: 1 cup blueberries (fresh or frozen), ½ cup spinach, lemon juice from 1 lemon

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 chia seeds (soaked in 2 tablespoons of hot water until gel forms)

HERBS AND SPICES: fresh mint

METHOD:

Put milk, protein powder (optional), yoghurt, chia seeds with gel, blueberries, spinach, lemon juice, fresh mint into a blender and mix until smooth.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Chickpeas, red kidney beans, fetta and tomato bowl

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

INGREDIENTS:

CARBS: ½ cup organic red kidney beans (can-drained and washed), ½ cup organic chickpeas (can-drained and washed), 1 tomato

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:

Cut the tomatoes and fetta cheese and mix in a bowl with the beans, chickpeas, salt and pepper. Drizzle with olive oil.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Kiwi pineapple spinach smoothie

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

INGREDIENTS:

CARBS: 1 cup pineapple (fresh or frozen), 1 cup spinach, 1 kiwifruit

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, pineapple, spinach and kiwi into a blender and mix until smooth.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Smoked salmon on baby cos lettuce with asparagus

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

INGREDIENTS:

CARBS: 3 leaves cos lettuce, 3 asparaguses, 1 tablespoon green olives, 1 teaspoon capers

PROTEIN: 50g smoked salmon, 1 tablespoon Thomy mayo or Vegenaise (dairy-free mayo)

HERBS AND SPICES: pinch of pink Himalayan pink salt and cracked pepper

METHOD:

Boil asparagus with salt for approx. 5 minutes. Wash and cut of your cos lettuce, add sliced smoked salmon, mayo, capers, asparagus and olives.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Blueberry spinach chia smoothie

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

INGREDIENTS:

CARBS: 1 cup blueberries (fresh or frozen), ½ cup spinach, lemon juice from 1 lemon

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 chia seeds (soaked in 2 tablespoons of hot water until gel forms)

HERBS AND SPICES: fresh mint

METHOD:

Put milk, protein powder (optional), yoghurt, chia seeds with gel, blueberries, spinach, lemon juice, fresh mint into a blender and mix until smooth.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Yoghurt bowl with raspberries, almonds and dark chocolate

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

INGREDIENTS:

CARBS: ½ cup raspberries (fresh or frozen)

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

FAT: 1 tablespoon LSA (linseeds, sunflower seeds, almonds), 5 raw almonds, 2 squares dark chocolate

METHOD:

Mix yoghurt with the fruit, almonds and LSA.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Cream cheese, raspberry and coconut cupcakes

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 20 Minutes

INGREDIENTS:

CARBS: ½ cup raspberries (fresh or frozen), 2 tablespoons coconut flour

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese (dairy-free), 1 organic or free-range egg

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

BAKING: ½ teaspoon vanilla essence, ½ teaspoon baking powder, 1 tablespoon dextrose

METHOD:

Heat up the oven to 200C. Mix in food processor coconut oil, dextrose, baking powder, coconut flour, vanilla essence, eggs, cream cheese and LSA. Pour into patty pans or muffin tin and push in 4-5 raspberries in each cupcake. Bake for approx. 20 minutes or until brown.

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