Your 3 Day Meal Planner

Please wait 30 minutes between your Lemon Drink and your PRIME EVOLUTION protein shake in the morning. Click on each of the meals below and the full recipe will show up below the meal planner or you can scroll down the page and find them in their own sections. You will see day 1 below, please use the arrows at the top of the meal planner to navigate to day 2 and then to day 3.

January 1
Saturday
Day 1
January 2
Sunday
Day 2
January 3
Monday
Day 3
On Waking
Lemon Drink (1)
PRIME EVOLUTION Protein Shake (1)
Lemon Drink (1)
PRIME EVOLUTION Protein Shake (1)
Lemon Drink (1)
PRIME EVOLUTION Protein Shake (1)
Breakfast
Poached eggs with mushrooms and spinach (1)
Vegan Fry Up (2)
Winter Green Smoothie (1)
Snack Morning
1x Mixed Nuts (1)
1x (1)
1x Mixed Nuts (1)
Lunch
Butternut Squash and Coconut Soup (5)
Super Green Salad with Chicken Strips (2)
Creamy Pea & Spinach Pasta (1)
Snack Afternoon
1x (1)
1x Mixed Nuts (1)
1x (1)
Dinner
Sundried Tomato and Pesto Baked Chicken With Roast Vegetables (4)
Celeriac Noodles with Carbonara (2)
Carrot, Ginger and Turmeric Soup (4)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity

Your 3 Day Meal Planner

Please wait 30 minutes between your Lemon Drink and your PRIME EVOLUTION protein shake in the morning. Click on each of the meals below and the full recipe will show up below the meal planner or you can scroll down the page and find them in their own sections.

January 1
Saturday
Day 1
January 2
Sunday
Day 2
January 3
Monday
Day 3
On Waking
Lemon Drink (1)
PRIME EVOLUTION Protein Shake (1)
Lemon Drink (1)
PRIME EVOLUTION Protein Shake (1)
Lemon Drink (1)
PRIME EVOLUTION Protein Shake (1)
Breakfast
Poached eggs with mushrooms and spinach (1)
Vegan Fry Up (2)
Winter Green Smoothie (1)
Snack Morning
1x Mixed Nuts (1)
1x (1)
1x Mixed Nuts (1)
Lunch
Butternut Squash and Coconut Soup (5)
Super Green Salad with Chicken Strips (2)
Creamy Pea & Spinach Pasta (1)
Snack Afternoon
1x (1)
1x Mixed Nuts (1)
1x (1)
Dinner
Sundried Tomato and Pesto Baked Chicken With Roast Vegetables (4)
Celeriac Noodles with Carbonara (2)
Carrot, Ginger and Turmeric Soup (4)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity
Poached eggs with mushrooms and spinach
Print Recipe
Poached eggs with mushrooms and spinach
Course Breakfast
Prep Time 5 minutes
Cook Time 5 minutes
Servings
person
Ingredients
Course Breakfast
Prep Time 5 minutes
Cook Time 5 minutes
Servings
person
Ingredients
Instructions
  1. Preheat your grill to maximum temperature.
  2. Season the portabella mushroom with salt and pepper and put under the grill.
  3. Toast your choice of sourdough or rye bread.
  4. Bring a saucepan of water to the boil and then reduce it to a gentle simmer. Add the two eggs to the pan and simmer for 3 minutes, or until the whites look cooked through.
  5. At the same time simmer the spinach for 3 minutes (make sure the steamer is steaming before adding the spinach).
  6. Slice half an avocado, by this point the mushroom will be ready. Add everything to a plate, sprinkle over with the mixed seeds and enjoy.
Vegan Fry Up
Print Recipe
Vegan Fry Up
Course Breakfast
Servings
Ingredients
Course Breakfast
Servings
Ingredients
Instructions
  1. Preheat oven to 180ºC
  2. Wrap the tofu in a cloth and place a skillet (or something heavy) on it to press the water out.
  3. Mix the garlic with 1 tbsp olive oil then place the mushrooms and tomatoes onto a baking tray and drizzle over the garlic oil. Season with salt and pepper and roast in the oven for 10 minutes or until cooked through.
  4. Meanwhile, heat the remaining olive oil in a pan along with the cumin, ginger, paprika and garlic powder and add the tofu. Season with salt and pepper and use a wooden spoon to crumble the tofu down then scramble for 5 minutes in the spices and plate with the mushrooms, tomatoes, avocado, toast and lime wedges.
Winter greens smoothie
Print Recipe
Winter Green Smoothie
Course Breakfast
Servings
Ingredients
Course Breakfast
Servings
Ingredients
Instructions
  1. Add all the ingredients to your blender and blend until smooth and creamy.
Butternut Squash & Coconut Soup
Print Recipe
Butternut Squash and Coconut Soup
Course Lunch
Servings
Ingredients
Course Lunch
Servings
Ingredients
Instructions
  1. Heat a knob of coconut oil in a very large saucepan over medium heat. 2. Add chopped onion and cook for about 3 minutes, until soften. Add garlic, turmeric, cumin, smoked paprika and sea salt and stir. Then add the squash, coconut milk (reserve a few tablespoons for topping) and water (add enough water to cover).
  2. Bring to a boil and then reduce heat to simmer. Cook until the squash is tender and a fork can easily peak through, about 30 minutes.
  3. Carefully transfer the soup into your blender and blend until you get a smooth, creamy puree. Alternatively, you can puree using a hand blender if you have one.
  4. Taste and adjust seasoning if needed, until it's perfect.
Super Green Salad with Chicken Strips
Print Recipe
Super Green Salad with Chicken Strips
Course Lunch
Servings
Ingredients
For the salad
For the dressing
Course Lunch
Servings
Ingredients
For the salad
For the dressing
Instructions
  1. Wash and spin dry your mixed salad leaves and add to a serving bowl.
  2. Dice your tomato, or half the cherry tomatoes if you have chosen these. Thinly slice the onion, half the cucumber and slice into chunks, cut the avocado into quarters and dice. Roughly chop the herbs.
  3. Combine all these ingredients along with the mixed bean sprouts and mixed salad leaves into your serving bowl.
  4. Heat the coconut oil in a frying pan, slice the chicken breast into thin slices and add to the pan, season with salt and pepper and fry until cooked.
  5. To make the dressing combine all the ingredients in a jam jar and shake well until everything is nicely mixed together as one.
  6. Pour the dressing over the salad and mix well.
  7. Serve on a plate with the hot chicken strips on top of the salad.
Creamy Pea & Spinach Pasta
Print Recipe
Creamy Pea & Spinach Pasta
Course Lunch
Servings
Ingredients
Course Lunch
Servings
Ingredients
Instructions
  1. Start by cooking your pasta; bring a pan of water to boil and simmer your pasta for 7-9 minutes. If you’re using frozen peas, then cook them in with your pasta for the second half of the cooking time.
  2. Once your pasta is cooked; drain and add your yogurt, oil, lemon juice, peas, spinach, salt and pepper – give the whole thing a good stir and enjoy!
Sundried Tomato & Pesto Baked Chicken with Roast Vegetables
Print Recipe
Sundried Tomato and Pesto Baked Chicken With Roast Vegetables
Course Dinner
Servings
Ingredients
For the chicken
For the roast vegetables
Course Dinner
Servings
Ingredients
For the chicken
For the roast vegetables
Instructions
  1. Preheat oven to 180°C.
  2. Meanwhile, wash and cut the vegetables into smaller pieces and place in an ovenproof dish (or on a lined tray).
  3. Season with rosemary, olive oil and black pepper and then place in oven. Bake for 45 minutes or until the vegetables are soft. Cook them a bit longer if you like them crispy.
  4. Whilst vegetables are in oven place the chicken breast fillets on a flat surface with the smooth side down.
  5. Spread the pesto evenly on both fillets and repeat with the chopped sun-dried tomatoes. Season with black pepper.
  6. Roll the chicken fillets tightly and place in an ovenproof dish.
  7. Place the chicken in the oven and bake for about 25 minutes or until done.
  8. Place one serve of the chicken on a plate and serve with some roasted vegetables.
Celeriac Noodles with Carbonara
Print Recipe
Celeriac Noodles with Carbonara
Course Dinner
Servings
people
Ingredients
Course Dinner
Servings
people
Ingredients
Instructions
  1. Beat the eggs in a medium bowl, mix in the grated Parmesan, reserving a small handful to serve, and season with a little pepper before setting aside.
  2. Add the bacon or pancetta to a large pan with the garlic and butter, and fry on a medium heat for about 5 minutes, stirring frequently, until the bacon/pancetta is crisp and golden at the edges. Remove the garlic.
  3. Peel the celeriac and slice off the knobbly bits. Slot the celeriac lengthways into a spiralizer, using the small noodle blade to make ‘spaghetti’; snip long strands into shorter lengths for easier eating. If using a julienne peeler or standard vegetable peeler, first cut the celeriac into a few long slices about 15mm thick and peel (using more pressure than if you were peeling other vegetables) into strips 8-10cm long, starting from the longest edge of each slice. Cut the strips in half lengthways.
  4. Add the celeriac to the pan with the bacon/pancetta and cover, cooking on a medium heat for 10 minutes or until al dente and removing the lid to toss it occasionally.
  5. Add the kale and leave to cook for another 2-3 minutes with the lid on, until just tender.
  6. Take the pan off the heat and quickly pour in the eggs and cheese. Use tongs or two forks to toss everything in the egg mixture, which will thicken from the residual heat without scrambling. Season with a little salt, if needed.
  7. Use a long-pronged fork to twist the spaghetti onto a serving plate or into a bowl. Serve immediately with a little sprinkling of the remaining cheese and a grind of black pepper.
Carrot, Ginger & Tumeric Soup
Print Recipe
Carrot, Ginger and Turmeric Soup
Course Dinner
Servings
Ingredients
Course Dinner
Servings
Ingredients
Instructions
  1. In a large pot over medium heat, add the coconut oil and onion. Stir while cooking.
  2. Once the onions turn lightly transparent – about 3-5 minutes – add in the garlic, ginger, turmeric, cinnamon, cayenne, and salt. Sauté the mixture for about 1 minute and then add in the carrots and water.
  3. Once the mixture reaches a boil, reduce heat to a simmer. Cover the pot with a lid
  4. Blend the mixture until smooth and serve with a garnish of your favourite fresh herbs, chopped.