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

Day 1 

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

French toast with mixed berries and yoghurt

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

INGREDIENTS:

CARBS: 2 slices sourdough bread or rice bread (gluten-free), ½ cup mixed berries (fresh or frozen), 1 tablespoon organic brown rice malt syrup

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic Greek yoghurt or coconut yoghurt (dairy-free)

FAT: 2 tablespoons peanut oil, 1 tablespoon chia seeds

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

METHOD:

Whisk the eggs with salt and chia seeds and soak the bread in the egg mixture.  Heat up the oil on the frying pan, and fry both sides of the bread until golden brown. Serve with mixed berries, yoghurt, rice malt syrup and dust with dextrose.

Day 2

*Vegetarian *Gluten-free alternative *Dairy-free

Fried eggs on Turkish toast with avocado and tomatoes

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

INGREDIENTS:

CARBS: 1 serving Turkish bread or rice bread (gluten-free), 3 cherry tomatoes

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon extra virgin olive oil, ¼ avocado, 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 Turkish bread ready in your toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the skin. Crack a couple of eggs into a hot frying pan with oil, add salt, pepper and cover for 3-5 minutes for a runny egg yolk. Serve with toast, avocado and tomatoes.

Day 3

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

Pancakes with raspberries and yoghurt

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

INGREDIENTS:

CARBS: ½ cup raspberries (fresh or frozen), 1 persimmon, ½ cup wholemeal flour or more until the mixture thickens or rice flour (gluten-free)

PROTEIN: 1 organic or free-range egg, ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), a tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop of protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon peanut oil, 1 tablespoon LSA (linseed, sunflower seeds, almonds)

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

METHOD:

Whisk the eggs, milk, protein powder, dextrose, salt, baking powder, LSA then keep adding the flour until the batter thickens (more flour makes thicker pancakes and less makes crepes). Heat up the oil in the frying pan and cook the pancakes until golden brown on each side. Serve with raspberries, persimmons and yoghurt.

Day 4

*Vegetarian alternative with no bacon *Gluten-free alternative *Dairy-free

Scrambled eggs with bacon, capsicum, avocado and cherry tomatoes

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

INGREDIENTS:

CARBS: 1 large or 2 small slices multigrain toast or rice bread (gluten-free), 4 cherry tomatoes, ¼ red capsicum

PROTEIN: 1-2 pieces lean premium bacon or Tempeh bacon (vegetarian) and 2 organic or free-range eggs

FAT: 2 tablespoons extra virgin olive oil, ¼ avocado, 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:

Put the bread in a toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the skin. Heat up half of the oil in the frying pan and cook the lean bacon on both sides until crunchy. Crack a couple of eggs into a bowl and whisk with salt and pepper. Heat up the oil in a clean frying pan and add the eggs stirring them slowly until cooked. Serve with avocado, capsicum, tomatoes and cracked pepper.

Day 5

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

French toast with mixed berries and yoghurt

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

INGREDIENTS:

CARBS: 2 slices sourdough bread or rice bread (gluten-free), ½ cup mixed berries (fresh or frozen), 1 tablespoon organic brown rice malt syrup

PROTEIN: 2 organic or free-range eggs, 1 tablespoon organic greek yoghurt or coconut yoghurt (dairy-free)

FAT: 2 tablespoons peanut oil, 1 tablespoon chia seeds

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

METHOD:

Whisk the eggs with salt and chia seeds and soak the bread in the egg mixture.  Heat up the oil on the frying pan, and fry both sides of the bread until golden brown. Serve with mixed berries, yoghurt, rice malt syrup and dust with dextrose.

Day 6

*Vegetarian *Gluten-free alternative *Dairy-free

Fried eggs on Turkish toast with avocado and tomatoes

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

INGREDIENTS:

CARBS: 1 serving Turkish bread or rice bread (gluten-free), 1 tomato

PROTEIN: 2 organic or free-range eggs

FAT: 1 tablespoon extra virgin olive oil, ¼ avocado, 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 Turkish bread ready in your toaster. Cut the avocado in half, discard the stone and use a tablespoon to get the avocado out from the skin. Crack a couple of eggs into a hot frying pan with oil, add salt, pepper and cover for 3-5 minutes for a runny egg yolk. Serve with toast, avocado and tomatoes.

Day 7

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

Pancakes with raspberries and yoghurt

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

INGREDIENTS:

CARBS: ½ cup raspberries (fresh or frozen), 1 persimmon, ½ cup wholemeal flour or more until the mixture thickens or rice flour (gluten-free)

PROTEIN: 1 organic or free-range egg, ½ cup milk skim or almond/ coconut/ oat/ rice/ hemp milk (dairy-free), a tablespoon organic vanilla yoghurt or coconut yoghurt (dairy-free), optional: 1 scoop of protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

FAT: 1 tablespoon peanut oil, 1 tablespoon LSA (linseed, sunflower seeds, almonds)

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

METHOD:

Whisk the eggs, milk, protein powder, dextrose, salt, baking powder, LSA then keep adding the flour until the batter thickens (more flour makes thicker pancakes and less makes crepes). Heat up the oil in the frying pan and cook the pancakes until golden brown on each side. Serve with raspberries, persimmons and yoghurt.

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