Your 7 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 (4)
PRIME EVOLUTION Protein Shake (1)
Lemon Drink (4)
PRIME EVOLUTION Protein Shake (1)
Lemon Drink (4)
PRIME EVOLUTION Protein Shake (1)
Breakfast
Coconut and Raspberry Pancakes with Chocolate Sauce (3)
Instant Bircher Muesli (2)
Green Smoothie (4)
Snack Morning
1x (1)
1x (1)
Avocado Toast (4)
Lunch
Broccoli and Leek Vegan Omelette with Asian slaw (3)
Vegan Beet Burgers with Portabella Mushroom Bun (2)
Kelp Pot Noodle (1)
Snack Afternoon
Butterscotch Bliss Balls With Macca (1)
1x (1)
1x (1)
Dinner
Lentil Curry Soup with Roasted Red Pepper (4)
Spiced Squash Butterbean and Purple Sprouting Broccoli Stew (4)
Quinoa Risotto (4)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity

Your 7 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 (4)
PRIME EVOLUTION Protein Shake (1)
Lemon Drink (4)
PRIME EVOLUTION Protein Shake (1)
Lemon Drink (4)
PRIME EVOLUTION Protein Shake (1)
Breakfast
Coconut and Raspberry Pancakes with Chocolate Sauce (3)
Instant Bircher Muesli (2)
Green Smoothie (4)
Snack Morning
1x (1)
1x (1)
Avocado Toast (4)
Lunch
Broccoli and Leek Vegan Omelette with Asian slaw (3)
Vegan Beet Burgers with Portabella Mushroom Bun (2)
Kelp Pot Noodle (1)
Snack Afternoon
Butterscotch Bliss Balls With Macca (1)
1x (1)
1x (1)
Dinner
Lentil Curry Soup with Roasted Red Pepper (4)
Spiced Squash Butterbean and Purple Sprouting Broccoli Stew (4)
Quinoa Risotto (4)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity
Coconut and raspberry pancakes with choc sauce
Print Recipe
Coconut and Raspberry Pancakes with Chocolate Sauce
Course Breakfast
Servings
Ingredients
For the Pancakes
For the Chocolate Sauce
Course Breakfast
Servings
Ingredients
For the Pancakes
For the Chocolate Sauce
Instructions
  1. To make your pancake batter, blend all the pancake ingredients in a food processor until smooth, then add in the raspberries and pulse a few times to mix them through the mixture. Heat half a teaspoon of coconut oil in a pan, then spoon in large spoonfuls of pancake batter. Allow to cook on a medium heat for 5-6 minutes until golden brown, then flip and repeat on the other side. Don’t be tempted to use a higher heat to speed up the process – they will end up burnt on the outside and raw in the middle! Repeat the process until all your pancakes are cooked.
  2. While your pancakes cook, make the hot chocolate sauce by melting the coconut oil, maple syrup and cacao powder together. Stir in the brown rice milk, allow the sauce to warm through and then remove from the heat.
  3. Stack your pancakes on a plate with a handful of raspberries and coconut flakes sprinkled on top, and finish with a generous drizzle of chocolate sauce before serving!
Bircher Muesli and fresh berries
Print Recipe
Instant Bircher Muesli
Course Breakfast
Servings
Ingredients
Course Breakfast
Servings
Ingredients
Instructions
  1. Cut the apple rings into bite-sized pieces.
  2. Then mix all the ingredients in a bowl and let sit for a minute or two, until the mix is soft and creamy
  3. Top with your favourite ingredients – peanut butter, almond butter, toasted nuts, fresh berries, sliced banana and coconut chips are all delicious.
Green smoothie
Print Recipe
Green Smoothie
Course Breakfast, Snacks
Servings
Ingredients
Course Breakfast, Snacks
Servings
Ingredients
Chia Seed Pudding With mixed fresh berries
Print Recipe
Chia Seed Pudding with Mixed Fresh Berries
Course Breakfast
Servings
Ingredients
Course Breakfast
Servings
Ingredients
Instructions
  1. Combine the almond milk, vanilla extract, cinnamon and maple syrup and mix well until all the cinnamon powder is mixed into the milk.
  2. Add the chia seeds and stir well. Stir every few minutes until the mixture becomes thick as the chia seeds soak up the liquid.
  3. Place in an airtight container and leave in the fridge overnight.
  4. Serve topped with you favourite ingredients – mixed berries such as blueberries, raspberries and strawberries to suggest a few.
Creamy Garlic and Thyme mushrooms on Toast
Print Recipe
Blueberry Pancakes with Cashew Cream
Course Breakfast
Servings
Ingredients
Pancakes
Cashew mango cream
  • 1/2 cup whole cashews soaked for 6-7 hours in filtered warm water with sea salt, rinsed and drained
  • 30 gram dried mango soaked in ½of filtered water
Course Breakfast
Servings
Ingredients
Pancakes
Cashew mango cream
  • 1/2 cup whole cashews soaked for 6-7 hours in filtered warm water with sea salt, rinsed and drained
  • 30 gram dried mango soaked in ½of filtered water
Instructions
  1. Wash the blueberries and allow them to dry.
  2. Melt the coconut oil, on a low heat, in a frying pan and allow to cool.
  3. Meanwhile, beat the eggs, maple syrup, vanilla and salt in a mixing bowl until light and fluffy.
  4. Sift in the coconut flour and bicarbonate of soda and blend with the melted coconut oil to make a batter.
  5. Add water a tablespoon at a time to get the right consistency.
  6. Use a spatula to redistribute any leftover coconut oil in the frying pan and on a medium heat add 2 tablespoons of the batter. Push 5 blueberries into the centre of the pancake and the blueberries will spread slowly as it cooks.
  7. After a couple of minutes check if you can loosen the pancake easily and carefully turn it over – it may need a little longer.
  8. After another minute or so the pancake is cooked and ready to serve.
  9. For the cashew mango cream, add the mango and the water it has been soaking in to a blender with the rinsed and drained cashews then blend until smooth. Add more water if desired.
Broccoli and leek vegan omelette with asian slaw
Print Recipe
Broccoli and Leek Vegan Omelette with Asian slaw
Course Dinner, Lunch
Servings
Ingredients
Broccoli and Leek Vegan Omelette
For the dressing
Course Dinner, Lunch
Servings
Ingredients
Broccoli and Leek Vegan Omelette
For the dressing
Instructions
Broccoli and Leek Vegan Omelette
  1. Slice the white and light green parts of the leeks into very small, thin pieces. Discard the darker green tops or use them for vegetable stock or compost.
  2. Heat the oil in a skillet on medium high, non-stick works best. Sauté the leeks and broccoli for 2-3 minutes stirring often. Add the garlic and cook for another 3-4 minutes until the veggies turn a bright green and release some of their water. Remove from heat.
  3. Preheat your oven to 190C. Using your hands, squeeze most of the water from the tofu and place it in a food processor bowl with the remaining ingredients. Process for 2-3 minutes until smooth, then remove the blade and stir in the cooked broccoli and leeks. Transfer the mixture to a lightly oiled 9" round pan.
  4. Bake at 190C for 20-25 minutes until golden brown on the top and a fork in the centre comes out clean.
  5. Let sit for 5 minutes before serving.
For the slaw
  1. Finely shred cabbage until you have about 3-4 cups’ worth. Cut the red pepper in half and deseed and then cut into thin matchsticks. Peel carrot, then shred or coarsely grate, or cut into thin matchsticks, finely slice the spring onion.
  2. Mix all dressing ingredients together and toss with the shredded cabbage, apple, carrot, nuts, toasted sesame seeds and chilli (if using), just before serving.
Recipe Notes

TIP: This salad will store well in the fridge for a week. Only dress the salad you want to eat at the time and store the remainder in the fridge. *This recipe will make a very thin frittata, hence the quick cooking time. To make a thicker frittata, double the recipe and increase the cooking time to 35-40 minutes.

Vegan beet burgers with portabella mushroom bun
Print Recipe
Vegan Beet Burgers with Portabella Mushroom Bun
Course Lunch
Servings
Ingredients
Course Lunch
Servings
Ingredients
Instructions
  1. To make the beet burgers heat the olive oil, add the grated beetroot and the thyme and cook for 5 minutes then leave to the side to cool. In a food processor mix the chickpeas, medjool dates, garlic, parsley, tahini, tamari and oats. Blend well then add the beetroot. Roll into 4 burgers place in the fridge for an hour to set.
  2. Preheat the oven to 200°C.
  3. Bake the burgers in the oven for 15 minutes.
  4. Chop off the stalks and brush the mushrooms with the olive oil and season with salt, then place in the oven for the last 7 minute of cooking time with the burger.
  5. Place the beet burgers with some tomato and lettuce inside the portobello buns. Serve with sweet potato fries.
Kelp pot noodle
Print Recipe
Kelp Pot Noodle
Course Lunch
Servings
Ingredients
Course Lunch
Servings
Ingredients
Courgette, pea and pesto bowl
Print Recipe
Courgette Pea and Pesto Bowl
Course Dinner, Lunch
Servings
Course Dinner, Lunch
Servings
Instructions
  1. Make the pesto by blending the cashews, basil leaves, garlic, nutritional yeast, a big pinch of salt and pepper in a blender, slowly add in the lemon juice to the olive oil until it is smooth.
  2. Spirulize the courgette and leave to the side. Chop the mushrooms into thin slice and heat the coconut oil in a large pan, sautee the mushrooms for 5 minutes then add the garlic and chili and sautee for a minute. Throw in the courgette, peas and 3 tbsp of the pesto and stir well. Cook for 1 minute until the courgette and peas are cooked through then serve.
Lentil curry soup with roasted red pepper
Print Recipe
Lentil Curry Soup with Roasted Red Pepper
Course Lunch
Servings
Course Lunch
Servings
Instructions
  1. Preheat oven at 200°C/Gas mark 7.
  2. Deseed and chop the re peppers into large pieces toss them in some olive oil, salt and pepper, place them on a baking tray and roast in the oven for 20-30 minutes, or until soft.
  3. Heat the coconut oil in a pan and add the onions, sauté until soft and golden, 3-5 minutes.
  4. Turn the heat down and fry all the spices and the garlic for 2-3 minutes.
  5. Add the lentils and the stock.
  6. Bring to a simmer and cook for 20 minutes or until the lentils are soft and falling apart. Keep stirred to ensure the lentils do not stick to the bottom of the pan. You may need to add a but of water if the soup is too thick.
  7. Once the peppers are roasted add them to the soup and season to taste with salt and pepper.
  8. Blend the soup using a food processor or hand blender.
Spiced Squash, Butter Bean and Purple Sprouting Broccoli Stew
Print Recipe
Spiced Squash Butterbean and Purple Sprouting Broccoli Stew
Instructions
  1. Toast the cumin, coriander, paprika and half the crushed chillies in a large dry casserole briefly, stirring, until fragrant.
  2. Add the coconut oil and the onions for 5 minutes until soft, not brown. Add the thyme, garlic and lemon zest for 1 minute more.
  3. Add the squash to the pan along with the stock; bring to the boil, then simmer gently for about 10 minutes until the squash is almost tender, add the drained butter beans and season with salt and pepper. Simmer
  4. for a further 5 minutes.
  5. Add the purple sprouting broccoli, cover and simmer for about 10 minutes until tender, then add the lemon juice and half of the coriander and parsley. Spoon into bowls and top each serving with the remaining parsley and coriander, some crumbled feta cheese and a drizzle of extra-virgin olive oil; sprinkle with the remaining crushed chillies. For DF and Vg version, substitute feta cheese with pumpkin and/or sunflower seeds.
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.
Lentil curry soup with roasted red pepper
Print Recipe
Lentil Curry Soup with Roasted Red Pepper
Course Lunch
Servings
Course Lunch
Servings
Instructions
  1. Preheat oven at 200°C/Gas mark 7.
  2. Deseed and chop the re peppers into large pieces toss them in some olive oil, salt and pepper, place them on a baking tray and roast in the oven for 20-30 minutes, or until soft.
  3. Heat the coconut oil in a pan and add the onions, sauté until soft and golden, 3-5 minutes.
  4. Turn the heat down and fry all the spices and the garlic for 2-3 minutes.
  5. Add the lentils and the stock.
  6. Bring to a simmer and cook for 20 minutes or until the lentils are soft and falling apart. Keep stirred to ensure the lentils do not stick to the bottom of the pan. You may need to add a but of water if the soup is too thick.
  7. Once the peppers are roasted add them to the soup and season to taste with salt and pepper.
  8. Blend the soup using a food processor or hand blender.
Spiced Squash, Butter Bean and Purple Sprouting Broccoli Stew
Print Recipe
Spiced Squash Butterbean and Purple Sprouting Broccoli Stew
Instructions
  1. Toast the cumin, coriander, paprika and half the crushed chillies in a large dry casserole briefly, stirring, until fragrant.
  2. Add the coconut oil and the onions for 5 minutes until soft, not brown. Add the thyme, garlic and lemon zest for 1 minute more.
  3. Add the squash to the pan along with the stock; bring to the boil, then simmer gently for about 10 minutes until the squash is almost tender, add the drained butter beans and season with salt and pepper. Simmer
  4. for a further 5 minutes.
  5. Add the purple sprouting broccoli, cover and simmer for about 10 minutes until tender, then add the lemon juice and half of the coriander and parsley. Spoon into bowls and top each serving with the remaining parsley and coriander, some crumbled feta cheese and a drizzle of extra-virgin olive oil; sprinkle with the remaining crushed chillies. For DF and Vg version, substitute feta cheese with pumpkin and/or sunflower seeds.
Quinoa risotto
Print Recipe
Quinoa Risotto
Instructions
  1. Put the vegetable stock in a saucepan, bring to the boil and keep at a low simmer, lid on.
  2. In a separate, large, wide pan, heat a teaspoon of coconut oil to a medium heat. Add the sliced fennel and leave it to turn golden on the bottom (takes about 2 minutes) to bring out the sweetness. Then turn them over to lightly brown the other side. If you continuously stir the fennel it won’t caramelise, but will still be tasty. If you’re worried the fennel might burn, just turn down the heat. Remove the fennel and set aside in another dish, season with salt and pepper.
  3. Add a little more coconut oil and gently fry the asparagus for just 1 minute, season and then set aside with the fennel – keep the same pan for your risotto.
  4. Heat up the 2 tablespoons coconut oil and gently fry the onions/leeks and the celery for a few minutes until soft and translucent.
  5. Add the garlic and the rinsed quinoa and stir well for a minute until the quinoa is thoroughly coated in the butter and almost starts sticking.
  6. Then add your white wine or vinegar and stir to deglaze the pan.
  7. Add a ladle of your hot stock to your pan, it will be quickly absorbed by the quinoa. Like the usual risotto, stir in your stock a few ladles at a time so that the quinoa absorbs the stock gently. But, unlike a rice risotto, you don’t have to watch over your saucepan like a hawk. Quinoa is a lot more forgiving so we like to use the time in between ladling to grate the cheese, zest the lemon and get the herbs chopped.
  8. After 8 minutes of cooking the quinoa should be on its way to being tender, so taste for texture. If almost tender, stir in your veg (we used asparagus, broad beans and peas, all of which cook in just a few minutes).
  9. Turn off the heat after a few minutes and add another ladle of stock if you want a more saucy risotto, more if you want it soup-like in consistency.
  10. Stir through your fresh herbs, a little lemon zest, a little lemon juice and salt and pepper to taste. At this point, taste, taste, taste! Add more lemon for freshness if you like it.
  11. Top your risotto with the asparagus and caramelised fennel and drizzle with some extra virgin olive oil.
  12. Serve with some simply-dressed watercress or rocket.
Broccoli and leek vegan omelet, with asian slaw
Print Recipe
Broccoli and Leek Vegan Omelette with Asian slaw
Course Dinner, Lunch
Servings
Ingredients
Broccoli and Leek Vegan Omelette
For the dressing
Course Dinner, Lunch
Servings
Ingredients
Broccoli and Leek Vegan Omelette
For the dressing
Instructions
Broccoli and Leek Vegan Omelette
  1. Slice the white and light green parts of the leeks into very small, thin pieces. Discard the darker green tops or use them for vegetable stock or compost.
  2. Heat the oil in a skillet on medium high, non-stick works best. Sauté the leeks and broccoli for 2-3 minutes stirring often. Add the garlic and cook for another 3-4 minutes until the veggies turn a bright green and release some of their water. Remove from heat.
  3. Preheat your oven to 190C. Using your hands, squeeze most of the water from the tofu and place it in a food processor bowl with the remaining ingredients. Process for 2-3 minutes until smooth, then remove the blade and stir in the cooked broccoli and leeks. Transfer the mixture to a lightly oiled 9" round pan.
  4. Bake at 190C for 20-25 minutes until golden brown on the top and a fork in the centre comes out clean.
  5. Let sit for 5 minutes before serving.
For the slaw
  1. Finely shred cabbage until you have about 3-4 cups’ worth. Cut the red pepper in half and deseed and then cut into thin matchsticks. Peel carrot, then shred or coarsely grate, or cut into thin matchsticks, finely slice the spring onion.
  2. Mix all dressing ingredients together and toss with the shredded cabbage, apple, carrot, nuts, toasted sesame seeds and chilli (if using), just before serving.
Recipe Notes

TIP: This salad will store well in the fridge for a week. Only dress the salad you want to eat at the time and store the remainder in the fridge. *This recipe will make a very thin frittata, hence the quick cooking time. To make a thicker frittata, double the recipe and increase the cooking time to 35-40 minutes.

Malaysian lentil and squash curry
Print Recipe
Malaysian Lentil and Squash Curry
Course Dinner
Servings
Ingredients
Course Dinner
Servings
Ingredients
Instructions
  1. Peel the squash and dice into 1 inch chunks
  2. Place the garlic, onion, ginger and squash into the pan with the creamed coconut and cover with just over 2 litres (8 cups) of water or homemade bone broth/vegetable stock.
  3. Put the lid on and bring to a medium simmer.
  4. 10 minutes later, add the red lentils, black pepper, turmeric and chilli if using, stir and let simmer on medium for a further 15-20 minutes until the lentils are soft and the squash is tender. You might wish to add the extra 200ml (1 cup) of water during cooking – it depends if you like your stew thicker or thinner.
  5. In the last few minutes, add the sliced cabbage/greens and stir through. If using spinach, just add when you turn off the heat so it wilts
  6. Turn off the heat, add the sea salt and pepper, the juice of the lime or lemon and check for seasoning and consistency – it should be like a thick stew – add more water if needs be.
  7. Stir through the roughly chopped coriander and ladle into shallow bowls to serve.
Loaded Mexican style sweet potato skins
Print Recipe
Loaded Mexican style sweet potato skins
Course Dinner, Lunch
Servings
Ingredients
FOR THE POTATOES
FOR THE SOUR CREAM
FOR THE GUACAMOLE
Course Dinner, Lunch
Servings
Ingredients
FOR THE POTATOES
FOR THE SOUR CREAM
FOR THE GUACAMOLE
Instructions
  1. Preheat the oven to 200c, fan setting.
  2. Wash the sweet potatoes, pierce the skin with a fork a few times and then bake for 60-70 minutes until cooked through.
  3. While the potatoes cook, peel and finely chop the garlic, quarter the cherry tomatoes and heat both in a pan with a glug of olive oil. Add the beans, chipotle, apple cider vinegar, miso and salt and pepper and cook for 10 minutes on a gentle heat. Roughly chop and stir in the coriander, then take off the heat.
  4. To make the sour cream, simply mix all of the ingredients together in a bowl until smooth.
  5. For the guacamole, scoop the flesh out the avocados and mash it with a fork. Finely chop the chilli and coriander then mix into the avocado flesh along with the lime and salt and pepper and sun-dried tomatoes.
  6. When the sweet potatoes are cooked, remove from the oven and cut them in half. Scoop out the middle and mix 2/3 of it into the beans and tomatoes, then scoop spoonful’s back into the potato skins.
  7. Serve the loaded sweet potato skins with big spoonful’s of cool guacamole and sour cream on top.
Nut roast with steamed veg
Print Recipe
Nut Roast Vegan and Gluten free
Course Dinner
Servings
Ingredients