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

Day 1 

*Vegetarian *Gluten-free *Dairy-free alternative

Mango, parsley, cucumber smoothie

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

INGREDIENTS:

CARBS: ¼ cup fresh parsley, 1 cup mango (fresh or frozen), ½ cucumber, lime juice from 1 lime

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)

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, parsley, cucumber, lime juice and mango into a blender and mix until smooth.

Day 2

*Vegetarian *Gluten-free *Dairy-free alternative

Cauliflower cheese bites

  • SERVINGS: 1
  • PREP TIME: 5-10 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 cup cauliflower

PROTEIN: 1 organic or free-range egg, 1/4 cup Mozzarella cheese or Bio cheese/ Sheese (dairy-free), 2 tablespoons Greek yoghurt dip with dill or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

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

METHOD:

Heat up the oven 220 C. In a food processor cut up the cauliflower. In a tea towel squeeze out the excess water then cook in a microwave for 6-8 minutes. When cooked, mix in egg, cheese, salt, pepper, LSA. With a tablespoon place scoops on a greased baking paper, shape into patties with fingers then spray with olive oil and bake in the oven until brown. Let cool for 10 minutes before peeling off the paper. Serve with yoghurt dip or Vegenaise.

Day 3

*Vegetarian *Gluten-free *Dairy-free alternative

Yoghurt bowl with mango, strawberries and flax

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

INGREDIENTS:

CARBS: ½ cup strawberries and 1 mango (both fresh or frozen)

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

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

METHOD:

Mix yoghurt with the fruit and LSA.

Day 4

*Vegetarian *Gluten-free *Dairy-free alternative

Cheese and zucchini snacks

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 zucchini

PROTEIN:  ½ cup mozzarella cheese or Bio cheese/ Sheese (dairy-free), 2 tablespoons Greek yoghurt and dill dressing or Vegenaise (dairy-free mayo)

FAT: 1 tablespoon extra virgin olive oil, 1 tablespoon LSA (linseeds, sunflower seeds, almonds)

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

METHOD:

Heat up the oven to 200C. Cut up zucchini into circles, cover with cheese, drizzle with olive oil, salt, pepper, LSA and bake in the oven until brown (15-20 minutes). Serve with a yoghurt dip or Vegenaise.

Day 5

*Vegetarian *Gluten-free *Dairy-free alternative

Mango, parsley, cucumber smoothie

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

INGREDIENTS:

CARBS: ¼ cup fresh parsley, 1 cup mango (fresh or frozen), ½ cucumber, lime juice from 1 lime

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)

METHOD:

Put milk, protein powder (optional), yoghurt, LSA, parsley, cucumber, lime juice and mango into a blender and mix until smooth.

Day 6

*Vegetarian *Gluten-free *Dairy-free alternative

Baked apple, walnut cinnamon and yoghurt

  • SERVINGS: 1
  • PREP TIME: 5 Minutes
  • COOKING TIME: 15-20 Minutes

INGREDIENTS:

CARBS: 1 apple

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

FAT: 1 tablespoon walnuts

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

METHOD:

Preheat the oven 200C, cut up the apple, add cinnamon, vanilla sugar and cover with tinfoil. Bake for 15-20 minutes then serve with yoghurt and walnuts.

Day 7

*Vegetarian *Gluten-free *Dairy-free alternative

Strawberries with dark chocolate

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

INGREDIENTS:

CARBS: 1 cup strawberries (fresh or frozen)

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

FAT: 2 squares dark chocolate with almonds, 1 tablespoon walnuts

METHOD:

You can add some yoghurt to increase the protein and walnuts for Omega 3.

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