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)
Raw Vegetable and Ginger Salad (4)
Creamy Pea & Spinach Pasta (1)
Snack Afternoon
1x (1)
1x Mixed Nuts (1)
1x (1)
Dinner
Sweet Potato Curry (4)
Celeriac Noodles with Vegetarian 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. 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)
Raw Vegetable and Ginger Salad (4)
Creamy Pea & Spinach Pasta (1)
Snack Afternoon
1x (1)
1x Mixed Nuts (1)
1x (1)
Dinner
Sweet Potato Curry (4)
Celeriac Noodles with Vegetarian 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.
Raw Vegetable and Ginger Salad
Print Recipe
Raw Vegetable and Ginger Salad
Course Lunch
Servings
Ingredients
For the salad
For the dressing
Course Lunch
Servings
Ingredients
For the salad
For the dressing
Instructions
  1. Preheat your oven to 200C/gas mark 6. Spread the cashew nuts and sunflower seeds on a baking tray and toast in the oven for about eight minutes, until golden. Leave to cool.
  2. To make the ginger dressing, put half of the toasted nuts and seeds in a blender with all the dressing ingredients and blitz for one minute to create a coarse-textured mixture.
  3. Peel the carrots, beetroot and courgette, then cut them into long, very thin matchsticks. (If you are pressed for time, you can just grate them.) Place all the prepared vegetables in a large bowl and mix through the ginger dressing. Top with the remaining toasted sunflower seeds and cashew nuts and serve with wedges of lime for squeezing over.
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!
Sweet Potato Curry
Print Recipe
Sweet Potato Curry
Course Dinner
Servings
Ingredients
The curry
To serve
Course Dinner
Servings
Ingredients
The curry
To serve
Instructions
  1. Preheat your oven to 180C.
  2. Start by cutting your sweet potatoes into cubes (about 1cm wide); place them in a baking tray along with the drained chickpeas and drizzle in olive oil, a pinch of cumin, salt and pepper – using your hands to ensure they all get a good coating. Roast in the oven for 35-40 minutes until golden.
  3. While the sweet potatoes and chickpeas are roasting in the oven; cut your onions into little pieces and crush your garlic. Over a medium-low heat, put the onions and garlic in a pan, mix with some olive oil, cover and leave for 10-15 minutes to sweat out until soft. While the onions are sweating; peel and cut the butternut squash into little pieces.
  4. Once the onions are soft; bash the lemongrass stalks with a rolling pin and stir them into the onions and leave for 5 mins to release their flavour. Then add the diced butternut squash and stir for a few more minutes before adding the coconut milk. Bring the whole thing to the boil and leave to simmer for 30-45 mins until the sauce is thick to your liking
  5. Once the butternut squash is completely soft, remove the lemongrass stalks, then give the whole thing a good blitz using a hand blender until smooth – adding a splash of water if you want a thinner sauce.
  6. When the sauce is ready; add in the roasted sweet potato chunks and chickpeas. Serve with sprinkle of roasted cashews, chopped coriander leaves and a side of wild rice.
Recipe Notes

Low carb alternative

Why not try having this curry with cauliflower rice instead of rice.

Celeriac Noodles with Vegetarian Carbonara
Print Recipe
Celeriac Noodles with Vegetarian 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 garlic and butter, and fry on a medium heat for about 2 minutes, stirring frequently.
  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 garlic butter 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.