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

Day 1 

*Vegetarian alternative with Falafel *Gluten-free *Dairy-free alternative

Lean beef mince Bolognese with zucchini noodles/ zoodles

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup mushrooms, ½ capsicum, 1 tablespoon peas (frozen or can), ½ can organic diced tomatoes, 1 zucchini, ½ onion, 1 clove garlic

PROTEIN: 120g organic or grass-fed extra lean beef mince or falafel balls (vegetarian), 1 tablespoon grated parmesan cheese or Bio cheese/ Sheese (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, rosemary, thyme, oregano

METHOD:

Cut up the zucchini with a spiralizer or with a knife into fine long noodle strips and boil for 1min then drain in a colander. In a frying pan heat up the oil and cook the chopped onion, capsicum, mushrooms, peas and crushed garlic covered until soft. Then add the mince (or falafel), salt, pepper, rosemary, oregano and thyme. Once cooked add the diced tomatoes from the can. Keep simmering for another 5-10 minutes. Then serve with the zoodles and parmesan cheese on top.

Day 2

*Vegetarian alternative with Tuna *Gluten-free *Dairy-free alternative

Sour cream chicken patties

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

INGREDIENTS:

CARBS: 1 cup spinach, 1 cup dark green leaves, ½ cup bean sprouts, 1 tomato, 1 clove garlic, 1 tablespoon coconut flour, lemon juice from 1 lemon

PROTEIN: 120g organic or free-range chicken thighs or can tuna (vegetarian), 1 organic or free-range egg, 1 tablespoon sour cream or Bio cheese (dairy-free), 1 tablespoon Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon peanut 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, parsley

METHOD:

Prepare the salad by mixing the leaves, bean sprouts, tomatoes, feta cheese and parsley. For the dressing mix lemon juice and olive oil.  Then chop up the chicken thigh on small pieces (or drain Tuna), season with salt, pepper, parsley. Add crushed garlic, sour cream (or Bio cheese), egg, coconut flour and mix it. Heat up the oil in a frying pan and add a tablespoon of the mixture, cook until brown then gently turn over. Serve with the salad and dip in a Greek yoghurt with dill (or Vegenaise).

Day 3

*Vegetarian alternative with Tofu or Fish *Gluten-free *Dairy-free

Lamb with asparagus, broccoli, cauliflower and beetroot salad

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

INGREDIENTS:

CARBS: 1 cup dark green leaves, 1 cup spinach, ½ cup broccoli, ½ cup cauliflower, 4-5 Asparagus, ½ cup beetroot (from a can), lemon juice from 1 lemon

PROTEIN: 120 g organic lamb chops (cook with fat, but eat only the lean meat) or tofu (vegetarian)

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, rosemary, cumin seeds

METHOD:

Turn on the oven 200 C, cut up the broccoli, cauliflower, asparagus then drizzle with olive oil and add salt, pepper and cumin seeds. Cook for 20 min or until soft. Heat up the oil or a barbecue and cook the lamb (or Tofu) with salt, pepper and rosemary. Cook with the fat on, but only eat the lean meat. For the dressing mix olive oil, salt, pepper and lemon juice. On a plate mix the salad leaves, chopped-up beetroot and the vegetables from the oven and the dressing.

Day 4

*Vegetarian *Gluten-free *Dairy-free

Salmon with roasted vegetables

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

INGREDIENTS:

CARBS: 1 cup pumpkin, 1 carrot, 4-5 brussels sprouts, lemon juice from 1 lemon

PROTEIN: 120g salmon fillet

FAT: 1 tablespoon extra virgin olive oil

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

METHOD:

Heat up the oven to 200C. Cut up and season the pumpkin, carrots and brussels sprouts with olive oil, salt, pepper and thyme. Cook for 15-20 minutes or until soft. Heat up the oil in the pan add salmon with salt and pepper. Keep turning frequently and add lemon juice once it’s cooked.

Day 5

*Vegetarian alternative with Tofu *Gluten-free *Dairy-free alternative

Pesto chicken with ranch slaw salad

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

INGREDIENTS:

CARBS: 1 cup red and white cabbage, 1 carrot, ½ red and yellow capsicum, 1 spring onion

PROTEIN: 120g organic or free-range chicken breast or tofu (vegetarian), 1 tablespoon ranch slaw dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon pesto, 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:

Prepare the salad by mixing the chopped-up cabbage, capsicum, spring onion and shredded carrot.  Dress with ranch slaw or Vegenaise. Then chop up the chicken breast (or tofu) on small pieces, season with salt and pepper and pesto and cook on frying pan with olive oil. Once cooked, mix in with the salad.

Day 6

*Vegetarian *Gluten-free *Dairy-free

Kidney bean, chickpeas and vegetable soup

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

INGREDIENTS:

CARBS: 1/2 onion, 1 clove garlic, 1 carrot, 1 celery stick, 1 cup cauliflower, 1 cup mushrooms, ½ litre vegetable stock (salt-reduced)

PROTEIN: ½ cup organic red kidney beans (can-drained and washed), ½ cup organic chickpeas (can-drained and washed)

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, parsley

METHOD:

Warm up the oil and cook the chopped onion and crushed garlic first until soft. Then add the chopped carrots, celery, cauliflower and cook covered for 10 minutes. Then add the kidney beans, chickpeas, mushrooms and vegetable stock and cook for another 10 minutes until all the ingredients are soft.

Day 7

*Vegetarian alternative with Falafel *Gluten-free *Dairy-free alternative

Lean beef mince Bolognese with zucchini noodles/ zoodles

  • SERVINGS: 1
  • PREP TIME: 10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup mushrooms, ½ capsicum, 1 tablespoon peas (frozen or can), ½ can organic diced tomatoes, 1 zucchini, ½ onion, 1 clove garlic

PROTEIN: 120g organic or grass-fed extra lean beef mince or falafel balls (vegetarian),

1 tablespoon grated parmesan cheese or Bio cheese/ Sheese (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, rosemary, thyme, oregano

METHOD:

Cut up the zucchini with a spiralizer or with a knife into fine long noodle strips and boil for 1min then drain in a colander. In a frying pan heat up the oil and cook the chopped onion, capsicum, mushrooms, peas and crushed garlic covered until soft. Then add the mince (or falafel), salt, pepper, rosemary, oregano and thyme. Once cooked add the diced tomatoes from the can. Keep simmering for another 5-10 minutes. Then serve with the zoodles and parmesan cheese on top.

If you would like to download the Meal plan, click here.