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)
1x (1)
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)
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
Poached eggs with mushrooms and spinach (1)
Instant Bircher Muesli (2)
Green Smoothie (4)
Snack Morning
1x (1)
1x (1)
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)
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
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.
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.

 

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.
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.
Muffin frittata 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.
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.
Wild Rice and Pea Salad
Print Recipe
Wild Rice and Pea Salad
Instructions
  1. Start by cooking your wild rice; place the rice in a pan of water, bring to the boil and simmer for 35-40 minutes until cooked through.
  2. While the rice is cooking get your veggies ready; cut your courgette into small pieces. Blanch your peas, courgette and mange tout in boiling water for 10-15 seconds before running under cool water. Roast your almonds and pine nuts in the oven for 5-7 minutes until golden brown. 3. Chop your mint and slice your chilli.
  3. Once the rice is cooked and had a chance to cool; mix your rice, peas, courgette, mange tout and pine nuts together in a big bowl and stir through a good drizzle of olive oil, lemon juice, chilli flakes, chopped mint, salt and pepper – top with your chopped almonds, sliced chilli and another sprinkle of chopped mint.
  4. Enjoy!
Nut roast with steamed veg
Print Recipe
Nut Roast Vegan and Gluten free
Course Dinner
Servings
Ingredients