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
Poached eggs with mushrooms and spinach (1)
Instant Bircher Muesli (2)
Green Smoothie (4)
Snack Morning
1x (1)
Hummus & Crudités Dip (4)
Nut Free Banana and Oat Protein Balls (1)
Lunch
Feta and Black Bean Burgers and Courgette Fries (8)
Muffin Frittata with Asian Slaw (12)
Kelp Pot Noodle (1)
Snack Afternoon
Nut Free Banana and Oat Protein Balls (1)
Pear and Vanilla Smoothie (1)
Hummus & Crudités Dip (4)
Dinner
Sundried Tomato and Pesto Baked Chicken With Roast Vegetables (4)
Minute Steak with Sweet Potato Wedges & Rocket Salad (2)
Parcel Baked Chicken with Red Onion and Balsamic Vinegar (1)
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
Poached eggs with mushrooms and spinach (1)
Instant Bircher Muesli (2)
Green Smoothie (4)
Snack Morning
1x (1)
Hummus & Crudités Dip (4)
Nut Free Banana and Oat Protein Balls (1)
Lunch
Feta and Black Bean Burgers and Courgette Fries (8)
Muffin Frittata with Asian Slaw (12)
Kelp Pot Noodle (1)
Snack Afternoon
Nut Free Banana and Oat Protein Balls (1)
Pear and Vanilla Smoothie (1)
Hummus & Crudités Dip (4)
Dinner
Sundried Tomato and Pesto Baked Chicken With Roast Vegetables (4)
Minute Steak with Sweet Potato Wedges & Rocket Salad (2)
Parcel Baked Chicken with Red Onion and Balsamic Vinegar (1)
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.
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.
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.
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.

 

Blueberry Pancakes with cashew cream
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.
Feta and black bean burgers with courgette fries
Print Recipe
Feta and Black Bean Burgers and Courgette Fries
Course Lunch
Servings
Burgers
Ingredients
Black Bean Burgers
Course Lunch
Servings
Burgers
Ingredients
Black Bean Burgers
Instructions
Black Bean Burgers
  1. Preheat the oven to fan 180°C/Gas mark 6.
  2. Heat the coconut oil in a pan over a medium heat and fry the onion until softened but not coloured. Stir in the garlic and cook for a few minutes before adding the drained cooked beans.
  3. Mash the beans roughly with the back of a wooden spoon so that their excess moisture evaporates in the heat of the pan.
  4. Transfer the bean mix to a bowl then stir in the flour and mix well to combine everything together.
  5. Gently fold in the rest of the ingredients and check for seasoning, adding a little salt, if needed, or more jalapeños or chillies, if you like.
  6. When the mixture is cool enough to handle, form the mixture into 8 burgers using your hands to shape them.
  7. Lay the burgers on a baking tray lined with parchment paper then flatten each burger so that they are about 2 cm thick.
  8. Bake the burgers in the oven for about 50 minutes until crisp on the outside and golden brown, turning them over halfway through the cooking time.
  9. Serve either wrapped in a lettuce leaf or in a bun.
Courgette fries
  1. Preheat the oven to fan 200ºC/Gas mark 9.
  2. Slice the ends off the courgettes, half them and slice each half lengthways. Slice each length into French-fry style strips. You want your courgette fries to be slightly larger than normal French Fries size. Season them with sea salt.
  3. Mix the ground almonds, grated Parmesan and herbs and spices in a bowl.
  4. Beat the egg, dip each courgette piece in the egg, then in the herb and spice mix to coat evenly.
  5. Lay the courgette fries in a single layer on a baking sheet and bake for 10 minutes until golden brown.
Frittata Muffin with asian slaw
Print Recipe
Muffin Frittata with Asian Slaw
Course Lunch
Servings
Ingredients
Muffin Frittata
For the dressing
Course Lunch
Servings
Ingredients
Muffin Frittata
For the dressing
Instructions
Muffin Frittata
  1. Preheat the oven to fan 190°C/Gas mark 6. Grease a muffin tray well with a little butter/ghee or use paper cases or parchment paper.
  2. Beat the eggs in a large bowl. Add the salt and pepper, all the grated and chopped vegetables or peas, finely chopped onion or leek, garlic and any spices or herbs. You are looking for a ratio of around 50 per cent egg to 50 per cent raw veg.
  3. Pour the mixture into the prepared muffin tray.
  4. Bake for 12 minutes, then crumble the cheese on top and turn on the grill. Grill for about a minute until the tops are golden brown. Alternatively, you could stir the cheese into the egg mix, not bother with the grill and just cook in the oven for 14 minutes.
  5. To check if they are done, give the muffin tray a wobble – the frittatas should be just set in the middle. You can always put them back in the oven for another 1–2 minutes if you think they need cooking any longer.
  6. Remove the frittatas from the tray and leave to cool on a wire rack. Wrap them up in baking or greaseproof paper or pop them in your lunch box for a great snack on the go.
Asian 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.
  3. 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.
Kelp pot noodle
Print Recipe
Kelp Pot Noodle
Course Lunch
Servings
Ingredients
Course Lunch
Servings
Ingredients
Flower power pizza
Print Recipe
Flower Power Pizza
Course Lunch
Servings
12" Pizza
Ingredients
For the topping
Course Lunch
Servings
12" Pizza
Ingredients
For the topping
Instructions
  1. Preheat the oven to 170C/190C fan/350F/Gas 4. Line a baking tray with baking parchment and lightly grease with butter, ghee or coconut oil.
  2. Grate the cauliflower into rice-sized pieces using a hand grater or food processor.
  3. Put all the pizza base ingredients in a bowl and mix well with a spoon, or add to the food processor and blend, to form a sticky dough.
  4. Using the back of a spoon, spread the dough out onto the greased parchment on the tray, shaping it into a circle 30cm/12in wide.
  5. Bake in the oven for about five minutes, then flip it over and return to the oven for another two minutes.
  6. Pull the mozzarella ball apart into small pieces and arrange over the base of the pizza.
  7. Slice the tomatoes into 1cm/½in thick slices and arrange over the pizza. Add the chilli flakes, if desired.
  8. Bake the pizza for 10-15 minutes more until the mozzarella is melted and bubbling.
  9. Sprinkle the basil over the top of the pizza before serving and drizzle with olive oil.
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.
Lamb meatballs with cauliflower tabbouleh
Print Recipe
Lamb Meatballs with Cauliflower Tabbouleh
Course Lunch
Servings
Ingredients
For the Meatballs
For the Tabbouleh
Course Lunch
Servings
Ingredients
For the Meatballs
For the Tabbouleh
Instructions
  1. First make the tabbouleh. Remove the cauliflower leaves and the tough end of the stalk. Grate the cauliflower into rice-sized pieces using the slicing attachment of a food processor or the coarse side of a hand-held grater.
  2. Steam the grated cauliflower in a saucepan, lid on, with a couple of tablespoons of water and the ghee or butter. Over a medium heat, it should take roughly 4−6 minutes for the cauliflower to cook (not too soft!). Check there is enough water at the bottom of the pan so that the cauliflower doesn’t burn. Drain any excess water and tip the steamed cauliflower into a large serving bowl.
  3. While the cauliflower cools, chop up the rest of the tabbouleh ingredients, then combine everything together. Taste for seasoning.
  4. In a large bowl, combine all the meatball ingredients, except the ghee, and mix well.
  5. In a wide saucepan over a medium heat, add a little ghee and fry a small piece of the meatball mixture and taste to check for seasoning. Adjust the remaining mixture as necessary.
  6. Wet your hands and shape the mince mixture into balls. We use roughly 11⁄2 teaspoons of the mixture per meatball to make about 20 balls, but make them any size you like. Just remember, the larger they are, the longer they’ll take to cook.
  7. Heat up a little more ghee and, over a medium-high heat, fry the meatballs in a few batches until lightly browned on all sides and cooked through – this should take about 6–7 minutes. You can always brown the meatballs in advance and finish them off in the oven later if you’re having people round.
  8. Serve your hot meatballs with your choice of toppings scattered over the top. If there are any leftovers, eat cold the next day with some homemade hummus.
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.
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.
Minute steak, sweet potato wedges and rocket salad
Print Recipe
Minute Steak with Sweet Potato Wedges & Rocket Salad
Course Dinner
Servings
Ingredients
Course Dinner
Servings
Ingredients
Instructions
  1. Put all the salad ingredients into a serving bowl. Whisk together all the dressing ingredients, ready to dress the salad when the steaks are done.
  2. Brush the steaks with a little oil now, then cook on a preheated griddle pan or under a very hot grill, for 1 minute or less until done to your liking.
  3. Serve the steak, cut into 3-4 slices piled onto the dressed salad with a twist of lemon zest or juice.
Chicken breast baked in a parchment paper parcel with red onion and balsamic vinegar with a side of steamed green veg
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Print Recipe
Parcel Baked Chicken with Red Onion and Balsamic Vinegar
Course Dinner
Servings
Ingredients
Course Dinner
Servings
Ingredients
Instructions
  1. Preheat your oven to 200°C.
  2. Cut a piece of parchment paper big enough to fold around your chicken breast to form a parcel.
  3. Place half the sliced onion on the parchment paper to form a bed for the chicken breast. Place the breast on top and season with salt and pepper. Add the remainder of the onion on top of the breast and drizzle over the balsamic vinegar. Fold the parchment paper up to form a sealed parcel around the chicken breast. Make sure its not tightly folded as you want to create steam inside it to help cook the chicken.
  4. Place the parcel on a baking tray and bake in the oven for 20-30 minutes.
  5. Meanwhile chop your vegetables ready to put in your steamer 10 minutes before your chicken is due to be come out of the oven. If you are using spinach add this to the steamer 5 minutes before the end.
  6. Take your chicken parcel out of the over and remove it from the parchment with the onions and some of the juices. Serve with the steamed vegetables and enjoy.
Muffin frittata with mixed steamed veg and celeriac mash
Print Recipe
Muffin frittata with mixed steamed veg and celeriac mash
Course Dinner
Servings
Ingredients
For the Frittata
For the celeriac mash
Course Dinner
Servings
Ingredients
For the Frittata
For the celeriac mash
Instructions
To make the Frittata
  1. Preheat the oven to fan 190°C/Gas mark 6. Grease a muffin tray well with a little butter/ghee or use paper cases or parchment paper.
  2. Beat the eggs in a large bowl. Add the salt and pepper, all the grated and chopped vegetables or peas, finely chopped onion or leek, garlic and any spices or herbs. You are looking for a ratio of around 50 per cent egg to 50 per cent raw veg.
  3. Pour the mixture into the prepared muffin tray.
  4. Bake for 12 minutes, then crumble the cheese on top and turn on the grill. Grill for about a minute until the tops are golden brown. Alternatively, you could stir the cheese into the egg mix, not bother with the grill and just cook in the oven for 14 minutes.
  5. To check if they are done, give the muffin tray a wobble – the frittatas should be just set in the middle. You can always put them back in the oven for another 1–2 minutes if you think they need cooking any longer.
  6. Remove the frittatas from the tray and leave to cool on a wire rack. Wrap them up in baking or greaseproof paper or pop them in your lunch box for a great snack on the go.
To make the celeriac mash,
  1. Peel the celeriac and cut into cubes. Heat the olive oil in a large frying pan. Tip in the celeriac and fry for 5 mins until it turns golden. Season well with salt and pepper. Stir in the rosemary, thyme, bay and cardamom pods, then pour over 200ml water, enough to nearly cover the celeriac. Turn the heat to low, partially cover the pan and leave to simmer for 25-30 mins.
  2. After 25-30 mins, the celeriac should be soft and most of the water will have evaporated. Drain away any remaining water, then remove the herb sprigs, bay and cardamom pods. Lightly crush with a potato masher, then finish with a glug of olive oil and season to taste.
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.
Pan glazed salmon and courgetti
Print Recipe
Earl Grey Pan Glazed Salmon with Lemon and Parmesan Courgetti
Course Dinner
Servings
Ingredients
For the Salmon & Glaze
Course Dinner
Servings
Ingredients
For the Salmon & Glaze
Instructions
  1. Brew the tea in a teapot with 300ml of freshly boiled water for seven minutes.
  2. Pour the tea into a large frying pan/skillet (that fits the salmon fillets in one layer) and stir in the butter and maple syrup.
  3. Bring the pan to a medium simmer for 10 minutes, stirring occasionally, until the liquid has reduced by roughly half.
  4. Top and tail the courgettes and use a spiralizer or julienne peeler to make the courgetti (or use a regular vegetable peeler on the courgettes lengthways to make wide pappardelle-style ribbons). Cut long strands in half to make them easier to eat.
  5. To make the dressing, whisk the olive oil and lemon juice together in a large bowl until emulsified (or shake in a jam jar). Stir in the chopped rocket and grated parmesan and season with black pepper. Taste and add more lemon if needed.
  6. Add the courgetti to the bowl, toss with the dressing and set to one side.
  7. Season the salmon fillets with sea salt and then gently cook the fillets in the tea glaze on a medium heat for five minutes. Turn and cook for another four minutes on the other side until just pink inside (or when no resistance when pierced with a skewer).
  8. Distribute the courgetti between four plates and top with a piece of salmon. Finish with a drizzle of leftover tea glaze from the pan.
Beef and vegetable casserole
Print Recipe
Beef and Vegetable Casserole
Course Dinner
Servings
Course Dinner
Servings
Ingredients