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Day 1 

*Vegetarian *Gluten-free *Dairy-free

Omelette with tuna

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

INGREDIENTS:

CARBS: 3 cherry tomatoes

PROTEIN: 2 organic or free-range eggs, ½ can tuna, ¼ cup mozzarella cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Whisk the eggs in a bowl with salt and pepper and mix in the tuna (drain the liquid). Heat up a frying pan with the oil and add the mixture. Cover with a lid, lower the heat and cook for a couple of minutes. Then add the cheese and turn the omelette to the other side to cook for another couple of minutes while covered. Serve with tomatoes.

Day 2

*Vegetarian *Gluten free *Dairy-free alternative

Baked pear with yoghurt, chia seeds, and pecan nuts

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

INGREDIENTS:

CARBS: 2 small or 1 large pear

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

FAT: 1 tablespoon pecan nuts, 2 tablespoons chia seeds (soak in ¼ cup hot water until gel forms)

HERBS, SPICES AND BAKING: 1 teaspoon cinnamon, 1 teaspoon vanilla sugar

METHOD:

Turn on the oven to 200C. Cut the pear into 2 halves, cut out the seeds, dust with cinnamon and vanilla sugar then cover with tinfoil.  Bake for 20 minutes then serve with chia seeds gel in the cut-out hole, yoghurt and pecan nuts.

Day 3

*Vegetarian *Gluten-free *Dairy-free

Eggs Scrambled with chargrilled vegetables

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

INGREDIENTS:

CARBS: 2 cups chargrilled vegetables- ½ paprika, ½ red onion, 5 asparaguses, 1 tomato (or veggies leftover from dinner)

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:

I’d normally use the chargrilled vegetables left over from dinner.  If you don’t have any, you can quickly fry them on a pan with some olive oil and salt. Whisk the eggs in a bowl then cook them separate with some salt and pepper and serve on top of the veggies once ready.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Low carb almond toast with cream cheese and chia seed jam

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

INGREDIENTS:

CARBS: ½ cup mixed berries (fresh or frozen), 3/4 cup almond flour, lemon juice from 1 lemon

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

FAT: 1 tablespoon extra virgin olive oil, 2 tablespoons chia seeds

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

METHOD:

For the toast: Mix the egg, olive oil, almond flour, salt and baking powder together and press into a square or rectangle microwavable container.  Microwave on high for 2 minutes.

Chia jam: Mix berries, chia seeds (soaked in hot water until gel forms), lemon juice, dextrose

To serve, smear your toast with cream cheese and top with chia jam.

Day 5

*Vegetarian *Gluten-free *Dairy-free

Omelette with tuna

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

INGREDIENTS:

CARBS: 3 cherry tomatoes

PROTEIN: 2 organic or free-range eggs, ½ can tuna, ¼ cup mozzarella cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Whisk the eggs in a bowl with salt and pepper and mix in the tuna (drain the liquid). Heat up a frying pan with the oil and add the mixture. Cover with a lid, lower the heat and cook for a couple of minutes. Then add the cheese and turn the omelette to the other side to cook for another couple of minutes while covered. Serve with tomatoes.

Day 2

*Vegetarian *Gluten free *Dairy-free alternative

Baked pear with yoghurt, chia seeds, and pecan nuts

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

INGREDIENTS:

CARBS: 2 small or 1 large pear

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

FAT: 1 tablespoon pecan nuts, 2 tablespoons chia seeds (soak in ¼ cup hot water until gel forms)

HERBS, SPICES AND BAKING: 1 teaspoon cinnamon, 1 teaspoon vanilla sugar

METHOD:

Turn on the oven to 200C. Cut the pear into 2 halves, cut out the seeds, dust with cinnamon and vanilla sugar then cover with tinfoil.  Bake for 20 minutes then serve with chia seeds gel in the cut-out hole, yoghurt and pecan nuts.

Day 3

*Vegetarian *Gluten-free *Dairy-free

Eggs Scrambled with chargrilled vegetables

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

INGREDIENTS:

CARBS: 2 cups chargrilled vegetables- ½ paprika, ½ red onion, 5 asparaguses, 1 tomato (or veggies leftover from dinner)

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:

I’d normally use the chargrilled vegetables left over from dinner.  If you don’t have any, you can quickly fry them on a pan with some olive oil and salt. Whisk the eggs in a bowl then cook them separate with some salt and pepper and serve on top of the veggies once ready.

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