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

Day 1

* Vegetarian *Gluten-free *Dairy-free alternative

Orange, mango and carrot smoothie

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

INGREDIENTS:

CARBS: 1 orange, ½ carrot, 1 cup mango (fresh or frozen)

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, orange, carrot and mango into a blender and mix until smooth.

Day 2

* Vegetarian *Gluten-free *Dairy-free alternative

Halloumi, cucumber, carrot, celery sticks with chia humous

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

INGREDIENTS:

CARBS: 1 celery stick, ½ carrot, ½ cucumber

PROTEIN: 30g halloumi cheese (4 x 0.5 cm thick slices), 1 tablespoon humous

FAT: 1 tablespoon extra virgin olive oil, 1 teaspoon chia seeds (soaked in a tablespoon of hot water until gel forms)

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

METHOD:

Fry the halloumi slices on a pan with oil until brown. Then serve with sliced celery, peeled carrots, cucumber and chia seed gel mixed with humous.

Day 3

* Vegetarian *Gluten-free *Dairy-free alternative

Protein fit berry, pineapple and kale smoothie

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

INGREDIENTS:

CARBS: 1 cup mixed berries, 1 cup pineapple, 1 cup kale (all fresh or frozen)

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

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, berries, pineapple, kale and almond butter into a blender and mix until smooth.

Day 4

* Vegetarian *Gluten-free *Dairy-free

Lentil and zucchini patties

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 20-25 Minutes

INGREDIENTS:

CARBS: ½ onion, ½ cup organic lentils (can-drained and washed), ½ zucchini, ¼ cup almond flour

PROTEIN: 1 organic or free-range egg

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

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt and cracked pepper, ½ teaspoon ground cumin and coriander, 1 teaspoon dextrose

METHOD:

Heat up the oven to 200C. Cook onion with salt and pepper until soft with oil first then when softens add dextrose and a tablespoon of water. Sauté for a couple more minutes, then cool. Mix drained and washed lentils, caramelized onion, zucchini (grate and squeeze to remove extra water), egg, almond flour, cumin and coriander. Mix well (add more flour if too liquidly), place mixture on baking paper with a tablespoon, shape it on the tray and bake for 20min or until brown.

Day 5

* Vegetarian *Gluten-free *Dairy-free alternative

Orange, mango and carrot smoothie

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

INGREDIENTS:

CARBS: 1 orange, ½ carrot, 1 cup mango (fresh or frozen)

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, orange, carrot and mango into a blender and mix until smooth.

Day 6

* Vegetarian *Gluten-free *Dairy-free alternative

Yoghurt bowl with mango, hemp and chia seeds

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

INGREDIENTS:

CARBS: 1 mango (fresh or frozen)

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

FAT: 1 tablespoon hemp and chia seeds

METHOD:

Mix yoghurt with the mangoes, hemp and chia seeds.

Day 7

* Vegetarian *Gluten-free *Dairy-free alternative

Cream cheese, strawberry and chocolate cupcakes

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

INGREDIENTS:

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

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

FAT: ½ tablespoon hemp and chia seeds, 1 tablespoon coconut oil, 2 squares dark chocolate

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

METHOD:

Heat up the oven to 200C. Mix in food processor coconut oil, dextrose, baking powder, coconut flour, vanilla essence, egg, cream cheese and cocoa powder. Pour into patty pans or muffin tin and push in 4-5 strawberries and 1 chopped up dark chocolate in each cupcake. Top with hemp and chia seeds. Bake for approx. 20 minutes or until brown.

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