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

Day 1 

*Vegetarian *Gluten-free * Dairy-free alternative

Chia pudding with prunes and blueberries

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

INGREDIENTS:

CARBS: 4 Medjool dates (pitted and soaked in hot water to soften), 4 prunes, 1 tablespoon blueberries (fresh or frozen), 1 tablespoon organic brown rice malt syrup

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

FAT: 4 tablespoons chia seeds, 1 tablespoon almond butter

HERBS, SPICES AND BAKING: 1 teaspoon vanilla extract

METHOD:

Soak chia seeds in a ½ cup of hot water for approx. 5 minutes until gel forms, soak dates in the rest of the hot water until they soften, then drain them. Combine the dates, chia seeds with the gel, almond butter and vanilla extract in the blender and puree until smooth then serve with yoghurt and top with rice malt syrup, prunes and blueberries.

Day 2

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

Scrambled eggs on toast with mushrooms and tomatoes

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

INGREDIENTS:

CARBS: 1 big or 2 small whole-wheat toasts or rice bread (gluten-free), 1 tomato, ½ onion, 1 cup mushrooms

PROTEIN: 2 organic or free-range eggs, 2 tablespoons low-fat cream cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons 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:

Have your toast ready in your toaster. Heat up the oil in the frying pan, add onions and cook until soft. Then add the mushrooms and cook for approx. 5 minutes (until the water evaporates).  Crack a couple of eggs into a bowl and whisk with salt and pepper.  Add the eggs to the mushrooms stirring them slowly until cooked. Serve with toast, cream cheese and tomatoes.

Day 3

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

Organic rolled oats with yoghurt and berries

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), ½ cup strawberries and blueberries,1 tablespoon honey

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

FAT: 1 tablespoon walnuts

METHOD:

Cook the rolled oats for approx. 5 minutes with milk or water then mix in chopped walnuts and honey. Top with yoghurt, strawberries and blueberries.

Day 4

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

Smoked salmon bun with capsicum

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

INGREDIENTS:

CARBS: 1 wholegrain bun with seeds or rice bread (gluten-free), ¼ red capsicum, 1 teaspoon capers

PROTEIN: 1 tablespoon low-fat cream cheese or Bio cheese/ Sheese (dairy-free), 50g smoked salmon

HERBS AND SPICES: dill, cracked pepper

METHOD:

Spread cream cheese on a wholegrain bun fresh or toasted.  Cover with slices of smoked salmon, add dill, capers and red capsicum.

Day 5

*Vegetarian *Gluten-free * Dairy-free alternative

Chia pudding with prunes and blueberries

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

INGREDIENTS:

CARBS: 4 Medjool dates (pitted and soaked in hot water to soften), 4 prunes, 1 tablespoon blueberries (fresh or frozen), 1 tablespoon organic brown rice malt syrup

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

FAT: 4 tablespoons chia seeds, 1 tablespoon almond butter

HERBS, SPICES AND BAKING: 1 teaspoon vanilla extract

METHOD:

Soak chia seeds in a ½ cup of hot water for approx. 5 minutes until gel forms, soak dates in the rest of the hot water until they soften, then drain them. Combine the dates, chia seeds with the gel, almond butter and vanilla extract in the blender and puree until smooth then serve with yoghurt and top with rice malt syrup, prunes and blueberries.

Day 2

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

Scrambled eggs on toast with mushrooms and tomatoes

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

INGREDIENTS:

CARBS: 1 big or 2 small whole-wheat toasts or rice bread (gluten-free), 1 tomato, ½ onion, 1 cup mushrooms

PROTEIN: 2 organic or free-range eggs, 2 tablespoons low-fat cream cheese or Bio cheese/ Sheese (dairy-free)

FAT: 2 tablespoons 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:

Have your toast ready in your toaster. Heat up the oil in the frying pan, add onions and cook until soft. Then add the mushrooms and cook for approx. 5 minutes (until the water evaporates).  Crack a couple of eggs into a bowl and whisk with salt and pepper.  Add the eggs to the mushrooms stirring them slowly until cooked. Serve with toast, cream cheese and tomatoes.

Day 3

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

Organic rolled oats with yoghurt and berries

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

INGREDIENTS:

CARBS: ¼ cup ancient grain rolled oats with rye, quinoa and millet or quinoa/ rice porridge (gluten-free), ½ cup strawberries and blueberries,1 tablespoon honey

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

FAT: 1 tablespoon walnuts

METHOD:

Cook the rolled oats for approx. 5 minutes with milk or water then mix in chopped walnuts and honey. Top with yoghurt, strawberries and blueberries.

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