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

Day 1 

*Vegetarian *Gluten-free *Dairy-free alternative

Scrambled eggs with smoked salmon, cottage cheese and avocado

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

INGREDIENTS:

CARBS: ½ onion, 1 teaspoon capers

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon, 1 tablespoon low-fat cottage cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

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

METHOD:

Chop up the onion and cook on medium heat covered with some olive oil, salt and pepper until soft. Cut up the smoked salmon into small pieces. Whisk the eggs in a bowl and add the salmon and dill. Then add the mixture to the onion and scramble until cooked. Serve with cottage cheese topped with capers and avocado.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Fruit salad with yoghurt and LSA

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

INGREDIENTS:

CARBS: ½ cup raspberries, ½ cup mango, ½ cup blueberries (fresh or frozen or any other fruit except bananas)

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

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

METHOD:

Defrost the fruit or chop up the fresh fruit. Mix the yoghurt, LSA and milk with protein powder then put in the bowl, top with fruit and serve.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Cheese and Mushrooms

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 3 large flat mushrooms, 3 cherry tomatoes, 1 cup rocket salad

PROTEIN: 3 slices Italian Provolone cheese or Bio cheese/ Sheeshe (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

METHOD:

Heat up the oil on the frying pan and cook the large mushrooms on each side for a couple of minutes. Put cheese on top and place under the grill for five minutes or until melted. Season with salt and pepper and serve with rocket leaves and tomatoes.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Pancakes Cream cheese

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

INGREDIENTS:

CARBS: 2 Passionfruit, ½ cup pineapple (fresh or frozen), 1 tablespoon organic brown rice malt syrup

PROTEIN: 2 organic or free-range eggs, 2 tablespoons low-fat cream cheese or Bio cheese/ Sheese (dairy-free), 1 tablespoon organic greek yoghurt or coconut yoghurt (dairy-free)

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

HERBS, SPICES AND BAKING: pinch of pink Himalayan salt, ½ teaspoon cinnamon, 1 tablespoon dextrose

METHOD:

Mix the eggs, cream cheese, LSA, salt, cinnamon, dextrose until there are no lumps (in a blender). Heat up the oil in the pan and pour some of the mixture in depending on how thick you like your pancakes. Cook the pancakes until brown on each side. Serve with yoghurt, fruit and brown rice malt syrup.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Scrambled eggs with smoked salmon cottage cheese and avocado

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

INGREDIENTS:

CARBS: ½ onion, 1 teaspoon capers

PROTEIN: 2 organic or free-range eggs, 50g smoked salmon, 1 tablespoon low-fat cottage cheese or Bio cheese/ Sheeshe (dairy-free)

FAT: 1 tablespoon extra virgin olive oil, ½ avocado

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

METHOD:

Chop up the onion and cook on medium heat covered with some olive oil, salt and pepper until soft. Cut up the smoked salmon into small pieces. Whisk the eggs in a bowl and add the salmon and dill. Then add the mixture to the onion and scramble until cooked. Serve with cottage cheese topped with capers and avocado.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Fruit salad with yoghurt and LSA

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

INGREDIENTS:

CARBS: ½ cup raspberries, ½ cup mango, ½ cup blueberries (fresh or frozen or any other fruit except bananas)

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

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

METHOD:

Defrost the fruit or chop up the fresh fruit. Mix the yoghurt, LSA and milk with protein powder then put in the bowl, top with fruit and serve.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Cheese and Mushrooms

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 10-15 Minutes

INGREDIENTS:

CARBS: 3 large flat mushrooms, 3 cherry tomatoes, 1 cup rocket salad

PROTEIN: 3 slices Italian Provolone cheese or Bio cheese/ Sheeshe (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

METHOD:

Heat up the oil on the frying pan and cook the large mushrooms on each side for a couple of minutes. Put cheese on top and place under the grill for five minutes or until melted. Season with salt and pepper and serve with rocket leaves and tomatoes.

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