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 and so on

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
One Pot Breakfast (2)
Acai Berry Breakfast Bowl (1)
Easy Breakfast Smoothie (1)
Snack Morning
Apple Slices with Nut Butter (1)
Hummus & Crudités Dip (4)
1x (1)
Lunch
Broccoli Soup with Courgette and quinoa bread (4)
Raw Vegetable and Ginger Salad (4)
Sesame Chicken Salad with Cucumber Noodles (4)
Snack Afternoon
1x (1)
Nut Free Banana and Oat Protein Balls (1)
Coconut Bliss Balls (4)
Dinner
Roast Chicken with Warm Aduki and Green Bean Salad (4)
Sweet Potato Curry (4)
Celeriac Noodles with Carbonara (2)
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
One Pot Breakfast (2)
Acai Berry Breakfast Bowl (1)
Easy Breakfast Smoothie (1)
Snack Morning
Apple Slices with Nut Butter (1)
Hummus & Crudités Dip (4)
1x (1)
Lunch
Broccoli Soup with Courgette and quinoa bread (4)
Raw Vegetable and Ginger Salad (4)
Sesame Chicken Salad with Cucumber Noodles (4)
Snack Afternoon
1x (1)
Nut Free Banana and Oat Protein Balls (1)
Coconut Bliss Balls (4)
Dinner
Roast Chicken with Warm Aduki and Green Bean Salad (4)
Sweet Potato Curry (4)
Celeriac Noodles with Carbonara (2)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity

breakfast recipes

Use the drop-downs below to see the detailed recipe and add it to your personal meal planner or shopping list. For each recipe you can add the ingredients to your shopping list simply by using the small shopping cart icon.

Or why not add the individual recipe to your personal meal planner by using the Calendar icon

You can find your shopping list and your personal meal planner in the Members Portal Home Menu or by clicking the buttons at the bottom of this page.

One Pot Breakfast
Print Recipe
One Pot Breakfast
Instructions
  1. Preheat the oven to fan 200°C/Gas mark 7 and line your widest baking tray with baking parchment. Add half the coconut oil and let it melt in the oven for a few minutes.
  2. Spread out all the ingredients in the lined and greased baking tray, excluding the eggs and spinach. If using asparagus or broccoli, add these now as well.
  3. After 10 minutes in the oven, take out the tray, flip over the bacon and mushrooms and push them to one side, then add the rest of the coconut oil. Throw in the spinach, make two indentations in it and carefully crack in the eggs.
  4. Put the tray back in the oven for a further 4–5 minutes until the egg whites are set but the yolks are still runny. Remove from the oven, and give a good grind of salt and black pepper to serve.
Acai berry breakfast bowl
Print Recipe
Acai Berry Breakfast Bowl
Instructions
  1. Put the acai berry powder, banana, avocado, coconut oil, berries, date and water in a food processor or blender and blend until smooth.
  2. Serve with your choice of toppings.
Recipe Notes

TIP: When freezing bananas, cut into chunks when they are really ripe and then freeze for easier blending.

Green smoothie
Print Recipe
Green Smoothie
Course Breakfast, Snacks
Servings
Ingredients
Course Breakfast, Snacks
Servings
Ingredients
Creamy banana buckwheat porridge
Print Recipe
Creamy Banana Buckwheat Porridge
Course Breakfast
Servings
Ingredients
Optional:
Course Breakfast
Servings
Ingredients
Optional:
Instructions
  1. Start by putting the buckwheat into a pan with one cup of boiling water, allow this to heat for a couple of minutes.
  2. Then stir in the sliced bananas, cinnamon and honey. Once the water is absorbed add one cup of almond milk and stir well.
  3. Allow it to keep cooking and gradually add in the second cup of almond milk when it’s needed – don’t let the buckwheat run out of liquid ever. It should take about 20 minutes to cook completely, at which point stir in the almond butter and baobab if you’re using them and then top with anything you like! Then serve and enjoy.
Easy Breakfast Smoothie
Print Recipe
Easy Breakfast Smoothie
Course Breakfast
Servings
Ingredients
Course Breakfast
Servings
Ingredients
Instructions
  1. Place all the ingredients in your blender and blend until smooth and creamy.
Poached egg on rye bread with steamed spinach, avocado and mixed seeds
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.

lunch recipes

Use the drop-downs below to see the detailed recipe and add it to your personal meal planner or shopping list. For each recipe you can add the ingredients to your shopping list simply by using the small shopping cart icon.

Or why not add the individual recipe to your personal meal planner by using the Calendar icon

You can find your shopping list and your personal meal planner in the Members Portal Home Menu or by clicking the buttons at the bottom of this page.

Broccoli soup with courgette and quinoa bread
Print Recipe
Broccoli Soup with Courgette and quinoa bread
Course Lunch
Servings
Ingredients
Broccoli Soup
Courgette and quinoa bread - Makes 1 Loaf
Course Lunch
Servings
Ingredients
Broccoli Soup
Courgette and quinoa bread - Makes 1 Loaf
Instructions
Broccoli Soup
  1. In your biggest saucepan, melt the coconut oil or ghee over a medium heat.
  2. Add onions and fry for around 8 minutes until softened, stirring occasionally.
  3. Meanwhile, prepare the broccoli by removing the florets and cutting into equal-sized pieces. Roughly chop the stalks into inch sized cubes.
  4. To the pan, add the broccoli stalks, celery and garlic for a further 2 minutes, until softened, then add the broth and turn up the heat to a medium simmer with the lid on.
  5. Remove the lid and add the broccoli florets to the pan. Season with salt and pepper, adding a bit more broth or water, if needed. Stir and allow to simmer until the broccoli is tender but not overcooked – about 5 minutes will be enough.
  6. Remove the lid and test the broccoli it by piercing it with a knife. Add the lemon juice and season again if needed.
  7. Finally blend the soup using a handheld stick blender or whizz in batches in a food processor until thick but creamy.
Courgette and Quinoa Bread - Makes 1 loaf
  1. Put the quinoa in a bowl and cover with twice the amount of water and leave to soak overnight. (Or for a minimum of 8 hours.) Grate the courgette into a separate bowl and add the chia seeds. Stir them together well, cover and leave to stand in the fridge for a few hours, or over night.
  2. When your ready to cook, preheat the oven to fan 160℃/Gas mark 4 and line a 12cm x 23 cm (900g) loaf tin with baking paper.
  3. After 8 hours drain the quinoa and place into a blender along with all other ingredients. Blend until well combined for a minimum of 2 minutes.
  4. Place in the oven for 1 ½ hours or until golden brown.
  5. Remove from the oven and allow to cool in the tin. After 15 minutes removed from the tin and allow to cool completely.
Raw veg salad with toasted nuts
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.
Sesame Chicken Salad with Cucumber Noodles
Print Recipe
Sesame Chicken Salad with Cucumber Noodles
Instructions
  1. Roast 2 large chicken thighs at fan 200°C/ Gas mark 7 for 25–30 minutes until cooked, then shred quickly with 2 forks to cool the meat quickly. Alternatively use left over’s of a roast chicken if you have them.
  2. Gently toast the sesame seeds in a dry pan until fragrant
  3. Use a spiralizer or julienne peeler to make the cucumber noodles. Or use a regular vegetable peeler to slice the cucumbers lengthways into wide pappardelle-style ribbons. You might want to cut the long, spiralized strands in half to make them easier to eat
  4. Prepare the dressing by whisking together all the ingredients in a bowl or shaking them together in a jam jar
  5. Add the lettuce, pak choi, spring onion and coriander to a bowl. Pour over the dressing and mix everything together (hands are best). Plate up with some shredded chicken and top with toasted sesame seeds. Serve immediately
Chimichurri Chicken Thighs
Print Recipe
Chimichurri Chicken Thighs
Course Dinner, Lunch
Servings
Ingredients
Course Dinner, Lunch
Servings
Ingredients
Instructions
For the chimichurri sauce
  1. Finely chop the parsley then add to a bowl with the garlic, shallot, salt, red pepper flakes (or chopped chile pepper), olive oil and the red wine vinegar. Stir. (Or, puree all ingredients in a food processor or blender). 2. Let the sauce stand at room temperature for 20 minutes before serving.
For the chicken
  1. Heat the oven to 200°C/Gas mark 7. Rub thighs with the olive oil and season them with salt.
  2. Nestle the chicken thighs skin-side down into a cold, large oven-safe skillet. Heat the pan over medium heat and cook undisturbed until most of the fat renders and skin is golden brown, 10 to 15 minutes.
  3. Flip the chicken. Transfer skillet to the oven and cook 15 to 20 minutes longer. Transfer to a plate and let rest 5 minutes before serving with chimichurri sauce spooned on top and a side of green salad.
Kelp pot noodle
Print Recipe
Kelp Pot Noodle
Course Lunch
Servings
Ingredients
Course Lunch
Servings
Ingredients
Roasted vegetable and quinoa salad
Print Recipe
Roast Vegetable and Quinoa Salad
Course Dinner, Lunch
Servings
Ingredients
For garnish
Course Dinner, Lunch
Servings
Ingredients
For garnish
Instructions
  1. Preheat oven to 200°C/Gas mark 7 with racks in the upper and lower thirds of the oven. Line two large, rimmed baking sheets with parchment paper.
  2. Divide the eggplant, courgette and squash between the two baking sheets. Drizzle with 1 tablespoon olive oil and toss. Add a little more if necessary; you want enough to lightly coat the vegetables. Sprinkle with salt and pepper. Roast until the veggies are softened and beginning to brown, about 20 to 30 minutes. Set the roasted vegetables aside to cool.
  3. To cook the quinoa, combine the uncooked quinoa with ⅔ cup water in a small saucepan. Bring to boil over medium-high heat, then cover and reduce heat to low. Simmer until the water is absorbed, about 15 minutes, then remove from heat and let the quinoa steam with the lid on for 5 minutes. Remove lid, fluff the quinoa with a fork and set aside.
  4. To toast the pine nuts, cook them in a small skillet over medium heat, stirring frequently, until they’re turning lightly golden and fragrant, about 5 to 10 minutes. Be sure to keep an eye on them so they don’t burn. Transfer to a bowl to cool.
  5. In a large serving bowl, whisk together the lemon juice and garlic. 6. Slowly pour in the remaining 2 tablespoons of olive oil while whisking constantly to emulsify the mixture. Add the tomatoes, quinoa, basil, mint, roasted vegetables and pine nuts, and gently stir to combine. Season generously with salt, pepper and maybe another squeeze of lemon, to taste. Garnish with crumbled feta, if you’d like. Serve at room temperature.
  6. Store in an airtight container in the refrigerator for up to 3 days.
Lentil beetroot and asparagus salmon salad
Print Recipe
Lentil, Beetroot and Asparagus and Salmon Salad
Course Dinner, Lunch
Servings
Ingredients
Course Dinner, Lunch
Servings
Ingredients
Instructions
  1. Preheat oven to 190°C/Gas mark 5.
  2. Meanwhile, cut the asparagus spears into shorter pieces. Steam over the stove. Set aside.
  3. Bake the salmon fillet in the oven for about 20 minutes or until cooked through.
  4. Meanwhile, cut the baby beetroot into smaller pieces.
  5. Once the salmon is done remove from oven and cut into smaller chunks.
  6. Drain and rinse the lentils.
  7. Place lentils, rocket, beetroot, asparagus, fresh herbs and salmon in a bowl. Drizzle with olive oil and toss gently to combine.
  8. Squeeze lemon juice over and season with black pepper.
  9. Place one serve of the salad on a plate. Enjoy

Dinner recipes

Use the drop-downs below to see the detailed recipe and add it to your personal meal planner or shopping list. For each recipe you can add the ingredients to your shopping list simply by using the small shopping cart icon.

Or why not add the individual recipe to your personal meal planner by using the Calendar icon

You can find your shopping list and your personal meal planner in the Members Portal Home Menu or by clicking the buttons at the bottom of this page.

Roast chicken with warm aduki and green bean salad
Print Recipe
Roast Chicken with Warm Aduki and Green Bean Salad
Course Dinner
Servings
Ingredients
For the dressing
Course Dinner
Servings
Ingredients
For the dressing
Instructions
  1. Preheat your oven to 190C.
  2. Season your chicken with salt and pepper and place on a roasting tray. Roast in the oven for 1 hour and 20 minutes. Take out of the oven and leave to rest for 15 minutes.
  3. Mean while add the dressing ingredients to a large bowl, season with salt and pepper and whisk together with a fork.
  4. Place the green beans in a saucepan with the water, bring to a gentle bubble, check, put a lid on the pan and allow to steam for 5 minutes until they are just tender, then drain.
  5. Add the hot green beans straight to the dressing before mixing in the aduki beans and tomatoes.
  6. Serve on a plate together and enjoy.
Recipe Notes

TIP: Save the remainder of your roast chicken to add to other salads during the week.

Sweet potato curry with rice/cauliflower rice
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 and 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.
Watercress soup with courgette and quinoa toast
Print Recipe
Watercress Soup with Courgette and Quinoa Bread
Course Dinner, Lunch
Servings
Ingredients
Courgette and Quinoa Bread - Makes 1 loaf
Course Dinner, Lunch
Servings
Ingredients
Courgette and Quinoa Bread - Makes 1 loaf
Instructions
Watercress Soup
  1. Peel and roughly chop the potatoes, onions and garlic.
  2. In a large saucepan, heat a little olive oil, then sauté the potato, onion and garlic until the onions are translucent.
  3. Add the stock and simmer until the potato is soft. Chop and add the watercress and simmer for a further 3 to 4 minutes.
  4. Using a hand blender, liquidise the soup until smooth.
  5. Serve with a swirl of crème fraîche.
Courgette and Quinoa Bread - Makes 1 loaf
  1. Put the quinoa in a bowl and cover with twice the amount of water and leave to soak overnight. (Or for a minimum of 8 hours.) Grate the courgette into a separate bowl and add the chia seeds. Stir them together well, cover and leave to stand in the fridge for a few hours, or over night.
  2. When your ready to cook, preheat the oven to fan 160℃/Gas mark 4 and line a 12cm x 23 cm (900g) loaf tin with baking paper.
  3. After 8 hours drain the quinoa and place into a blender along with all other ingredients. Blend until well combined for a minimum of 2 minutes.
  4. Place in the oven for 1 ½ hours or until golden brown.
  5. Remove from the oven and allow to cool in the tin. After 15 minutes removed from the tin and allow to cool completely.
Bolognese with courgette noodles
Print Recipe
Bolognese with Courgette Noodles
Course Dinner
Servings
Ingredients
Course Dinner
Servings
Ingredients
Instructions
  1. Heat 2 tablespoons of butter and fry the onions on a low heat until softened, not browned, then add the garlic, bay and any other herbs that you choose. Add the extra tablespoon of butter if needed.
  2. Increase the heat and add the minced meat to the pan and brown, using a wooden spatula to break it up as you go.
  3. After five minutes, add the chicken livers (optional), pour in the red wine and stir to deglaze the pan, then add the tomatoes, tomato purée and bone broth or water.
  4. Bring to the boil, cover with a lid and then reduce to a gentle simmer for 1 ½ hours until rich and thickened, stirring occasionally. Even better after 3 or 4 hours.
  5. Ten minutes before the end of cooking, add the grated carrots and season with sea salt and a good grind of pepper.
  6. Meanwhile, use a spiralizer/julienne peeler on the courgette. Or use a vegetable peeler and then a knife to slice the courgette strips into spaghetti type strands.
  7. Wilt the courgette using a little butter and water in a pan. Or, to be more authentic in your service and to save time and washing up, just run some of the sauce hot from the stove through your spirals and the heat and salt in the sauce will soften them.
  8. Stir the parsley through the sauce, check the seasoning and serve on top of a pile of courgetti with fresh parmesan and a drizzle of extra virgin olive oil to serve.
  9. Alternatively stir half the sauce through a bowl of courgetti and then serve each portion with a little more bolognese on top, a drizzle of olive oil and fresh parmesan.
Frittata muffin with steamed mixed veg
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.
Beef bourguignon and celeriac mash
Print Recipe
Beef Bourguignon with Celeriac Mash
Course Dinner
Servings
Ingredients
For the celeriac mash
Course Dinner
Servings
Ingredients
For the celeriac mash