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
Grilled Bacon and Scrambled Egg on Sour Dough Toast (1)
Instant Bircher Muesli (2)
Easy Breakfast Smoothie (1)
Snack Morning
Tahini Date Fridge Fudge (1)
Avocado Toast (4)
Apple Slices with Nut Butter (1)
Lunch
Cambodian Beef Lok Lak (2)
Muffin Frittata with Asian Slaw (12)
Simple Cauliflower Soup (6)
Snack Afternoon
1x (1)
Matcha Chocolate Energy Bites (4)
1x (1)
Dinner
Carrot, Ginger and Turmeric Soup (4)
Wild Rice and Pea Salad (4)
White Fish with Warm Broccoli Salad (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
Grilled Bacon and Scrambled Egg on Sour Dough Toast (1)
Instant Bircher Muesli (2)
Easy Breakfast Smoothie (1)
Snack Morning
Tahini Date Fridge Fudge (1)
Avocado Toast (4)
Apple Slices with Nut Butter (1)
Lunch
Cambodian Beef Lok Lak (2)
Muffin Frittata with Asian Slaw (12)
Simple Cauliflower Soup (6)
Snack Afternoon
1x (1)
Matcha Chocolate Energy Bites (4)
1x (1)
Dinner
Carrot, Ginger and Turmeric Soup (4)
Wild Rice and Pea Salad (4)
White Fish with Warm Broccoli Salad (4)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity
Grilled bacon with scrambled egg on toasted rye bread
Print Recipe
Grilled Bacon and Scrambled Egg on Sour Dough Toast
Instructions
  1. Preheat your grill to a medium heat.
  2. In a bowl whisk the eggs together with the milk/cream and salt and pepper.
  3. Put the 2 rashes of bacon under the grill turning after a couple of minutes to cook each side.
  4. In the mean time melt the butter or coconut oil in a frying pan on a medium to high heat, once hot add your egg mixture and keep stirring until the egg looks cooked. Shouldn’t take more then 2-3 minutes.
  5. Remove the bacon from the grill and layer the bacon and scrambled egg on your choice of sour dough or rye bread toast.
Instant Bircher Muesli
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
Coconut and chia seed pudding with passion fruit
Print Recipe
Coconut Chia Pudding with Passionfruit
Instructions
  1. Combine coconut water, chia seeds, Prime Evolution Protein and vanilla into a shaker or large glass jar and mix well until combined.
  2. Add the coconut yoghurt and mix through the chia coconut mix. Give the chia seeds another stir after 2 minutes.
  3. Place chia pudding into the fridge for at least 2 hours or overnight and allow it to set.
  4. Spread another 2 tablespoons of coconut yoghurt over the set chia pudding.
  5. Cut the passionfruit in half and remove the pulp.
  6. Spoon passionfruit pulp over the coconut yoghurt.
  7. 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.
Oven baked asparagus and eggs
Print Recipe
Oven Baked Asparagus and Eggs
Instructions
  1. Preheat the oven to 200°C/400°F
  2. Grease a glass, ceramic, stoneware or stainless steel dish (avoid chemical coated non-stick bakeware) with a little coconut oil.
  3. Snap the woody ends off the asparagus spears and arrange on the dish. Roast for about 8- 10 mins (depending on thickness of spears) until just tender.
  4. Remove the dish from the oven and crack 4 eggs over the top of the asparagus. Season with sea salt and pepper. Return to the oven and bake for 5 minutes or until the whites are set and the yolks are still runny.
  5. Decorate with shaved parmesan and serve immediately.
Cambodian Beef Lok Lak
Print Recipe
Cambodian Beef Lok Lak
Course Lunch
Servings
Ingredients
For the Black Pepper Dressing
Course Lunch
Servings
Ingredients
For the Black Pepper Dressing
Instructions
  1. Combine the sliced beef with the marinade ingredients in a bowl and leave it to sit for 15 minutes at room temperature or overnight in the fridge (bring to room temperature before cooking).
  2. Whisk or shake the black pepper dressing ingredients together in a jar and set aside.
  3. Prepare the salad ingredients and arrange over 2 plates, starting with a layer of lettuce then tomatoes, avocado and onion.
  4. Heat a wide frying pan to a high heat with the coconut oil, add the beef and fry for 1 minute for medium rare–making sure to keep it moving.
  5. Remove the beef from the pan and distribute between the two plates.
  6. Add a quarter cup of water to the pan to deglaze, scraping up any bits of remaining sauce from the bottom and allow to reduce down. Pour over the beef and drizzle the dish with the black pepper dressing to serve.
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.
Simple cauliflower soup
Print Recipe
Simple Cauliflower Soup
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Heat 1 Tbsp olive oil in a large stockpot or Dutch oven over medium heat. Add carrots, celery, onion and garlic. Season vegetables with salt and freshly ground black pepper. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in chopped cauliflower and bay leaves. Cook, stirring occasionally, about another 3-4 minutes.
  2. Gradually stir in chicken broth and almond milk, and cook for a couple of minutes.
  3. In a cup, whisk the arrowroot starch with 1/4 cup of the warm liquid from the soup. Whisk until it’s smooth, and add it to the soup. Stir well and bring to a boil; reduce heat and simmer until vegetables are tender, about 12 minutes. Remove the bay leaves.
  4. Using a hand blender, puree the soup but don’t overdo it. Season with cumin, oregano, thyme, salt and freshly ground black pepper, to taste.
  5. Serve immediately, garnished with pancetta and fresh thyme, if desired.
Mexican beef and carrot burgers, with raw veg salad
Print Recipe
Mexican Beef and Carrot Burgers/Meatballs with Raw Vegetable and Ginger Salad
Course Dinner, Lunch
Servings
burgers
Ingredients
For the burgers
For the Salad
Course Dinner, Lunch
Servings
burgers
Ingredients
For the burgers
For the Salad
Instructions
For the burgers
  1. Preheat oven to 200°C/Gas mark 7 and line a baking sheet with parchment paper.
  2. Place all ingredients in a bowl and mix by hand, seasoning with salt and pepper.
  3. Roll into meatballs or form into burgers.
  4. Place on the prepared baking tray, spaced apart, and bake meatballs for 20 minutes and burgers for 30 minutes or until cooked through. Serve
For the Salad
  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.
Kelp pot noodle
Print Recipe
Kelp Pot Noodle
Course Lunch
Servings
Ingredients
Course Lunch
Servings
Ingredients
Minute steak with courgette fries and rocket salad
Print Recipe
Minute Steak with Courgette Fries and Rocket Salad
Course Dinner, Lunch
Servings
Course Dinner, Lunch
Servings
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, and a side of courgette fries.
For the 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.
Dal stuffed sweet potato with green salad
Print Recipe
Dal Stuffed Sweet Potato
Course Dinner, Lunch
Servings
Course Dinner, Lunch
Servings
Instructions
  1. Preheat the oven at 400°F/200°C.
  2. Give each sweet potato a tiny slit at the top and place them on a baking pan.
  3. Bake for about 45-60 minutes or until the skin is crisp and the flesh is soft. Prepare the dal while the potatoes are in the oven.
  4. Place a large pot on medium heat. Add butter, onion, garlic, apricots, ginger, turmeric, cardamom and chili flakes. Saute for a few minutes, until the onion is soft and the kitchen has a lovely scent from all the spices. You can add a splash of water if they start to get burned. Add carrots and lentils and let cook for two more minutes, then add water and salt and give it a good stir. Decrease the heat when it starts to boil, put the lid on and let simmer for 15-25 minutes (depending on the lentils). Stir occasionally to make sure the lentils aren’t getting burned. Add more water if needed. Remove from the heat when the lentils almost have dissolved, add tomatoes and spinach. Taste and add more salt or spices if needed.
  5. Place each sweet potato on a plate. Make a cut at the top and squeeze the ends together to open. Add a couple of spoonfuls lentil stew in the potato (you can carve out some flesh if you prefer more filling but we just fill it with as much as we can fit, messy is good). Top with yogurt, pumpkin seeds, pomegranate seeds, fresh cilantro and some freshly ground black pepper. Enjoy!
Carrot ginger and turmeric soup
Print Recipe
Carrot, Ginger and Turmeric Soup
Course Dinner
Servings
Ingredients
Course Dinner
Servings
Ingredients
Instructions
  1. In a large pot over medium heat, add the coconut oil and onion. Stir while cooking.
  2. Once the onions turn lightly transparent – about 3-5 minutes – add in the garlic, ginger, turmeric, cinnamon, cayenne, and salt. Sauté the mixture for about 1 minute and then add in the carrots and water.
  3. Once the mixture reaches a boil, reduce heat to a simmer. Cover the pot with a lid
  4. Blend the mixture until smooth and serve with a garnish of your favourite fresh herbs, chopped.
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!
Steamed white fish with warm broccoli salad
Print Recipe
White Fish with Warm Broccoli Salad
Course Dinner, Lunch
Servings
Ingredients
Course Dinner, Lunch
Servings
Ingredients
Instructions
  1. Combine ginger, turmeric, garlic, tamari, lime juice and olive oil in a bowl.
  2. Fold in the finely chopped coriander root.
  3. Add the fish fillet and coat well.
  4. Wrap the fish individually using baking paper or foil. Make sure it is really well sealed into a lovely neat little pocket.
  5. Steam the fish for 10 minutes until cooked through and remove from the heat.
  6. Meanwhile sauté the broccoli in a large pan with the olive oil, garlic and ginger over a medium heat, making sure to toss the pan occasionally and allow the broccoli to cook through. This should take about 3 minutes.
  7. Add the kale and toss through until just wilted. Add chilli if using.
  8. Squeeze over the lime juice and toss through the coriander. Season to taste and add a generous amount of black pepper.
  9. Serve in bowls sprinkled with tamari roasted almonds and topped with your steamed fish.
Chicken, broccoli and mushroom stir fry
Print Recipe
Chicken and Broccoli Stir Fry
Course Dinner, Lunch
Servings
Ingredients
Course Dinner, Lunch
Servings
Ingredients
Instructions
  1. Combine the coconut aminos/tamari, broth, vinegar, olive oil, and date in a small bowl and set aside.
  2. Heat 1 tablespoons of coconut oil in a large skillet over high heat.
  3. Add the chicken and lightly brown, then set aside.
  4. Add a second tablespoon of coconut oil and toss the broccoli in. Stir fry lightly, then remove and set aside.
  5. Add 1 tablespoon coconut oil, garlic, and ginger to pan and cook for just a few seconds, add the mushrooms and then add the liquid mixture and simmer for about 30-60 seconds or until thickened.
  6. Return broccoli and chicken to the pan and cook, turning once, until glazed with the sauce, about 1 minute.
  7. Serve immediately on it’s own or over rice or cauliflower rice. Enjoy!
Cream of tomato soup
Print Recipe
Cream of Tomato Soup
Instructions
  1. Peel and roughly slice the carrots, slice the celery, and peel and roughly chop the onions. Peel and slice the garlic.
  2. Heat 2 tablespoons of coconut oil in a large pan over a medium heat, add all the prepped ingredients, then cook with lid ajar for 10 to 15 minutes, or until softened.
  3. Crumble the stock cubes into a jug, cover with1.5 litres of boiling water, and stir until dissolved.
  4. Add the stock to the veg pan with tinned and fresh whole tomatoes, including the green stalks that may still be attached to some of them (these give an amazing flavour – trust me!).
  5. Give it a good stir and bring to the boil, then reduce to a simmer for 10 minutes with the lid on. Meanwhile, pick your basil leaves.
  6. Remove the pan from the heat. Season to taste with sea salt and black pepper, then stir through the basil leaves.
  7. Using a stick blender or liquidizer, pulse the soup until smooth. Taste and check the seasoning, then serve.
Frittata muffin with cabbage and lentil sprout salad
Print Recipe
Muffin Frittata with cabbage and lentil sprout salad
Course Dinner, Lunch
Servings
Ingredients
Cabbage and Lentil Sprout Salad with Mustard Dressing (serves 4)
Course Dinner, Lunch
Servings
Ingredients
Cabbage and Lentil Sprout Salad with Mustard Dressing (serves 4)
Instructions
  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.
  7. Very finely slice the cabbage, removing the core first. The thinner it is sliced the nicer this salad is. Use a mandolin for best results.
  8. Mix all the dressing ingredients in a bowl until well combined.
  9. Add the cabbage and lentil sprouts to the bowl and toss well together. 4. Leave for 10 minutes so the cabbage can soften and the flavours can combine.
Teriyaki Salmon with soba noodles
Print Recipe
Teriyaki Salmon with Soba Noodles