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
Poached eggs with mushrooms and spinach (1)
Instant Bircher Muesli (2)
Easy Breakfast Smoothie (1)
Snack Morning
Tahini Date Fridge Fudge (1)
1x (1)
Apple Slices with Nut Butter (1)
Lunch
One Pot Coconut Dal with Spiced Cauliflower (5)
Muffin Frittata with Asian Slaw (12)
Simple Cauliflower Soup (6)
Snack Afternoon
Matcha Chocolate Energy Bites (4)
Butterscotch Bliss Balls With Macca (1)
Coconut Bliss Balls (4)
Dinner
Carrot, Ginger and Turmeric Soup (4)
Wild Rice and Pea Salad (4)
Sautéed Sesame and Aubergine Noodle Bowl (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
Poached eggs with mushrooms and spinach (1)
Instant Bircher Muesli (2)
Easy Breakfast Smoothie (1)
Snack Morning
Tahini Date Fridge Fudge (1)
1x (1)
Apple Slices with Nut Butter (1)
Lunch
One Pot Coconut Dal with Spiced Cauliflower (5)
Muffin Frittata with Asian Slaw (12)
Simple Cauliflower Soup (6)
Snack Afternoon
Matcha Chocolate Energy Bites (4)
Butterscotch Bliss Balls With Macca (1)
Coconut Bliss Balls (4)
Dinner
Carrot, Ginger and Turmeric Soup (4)
Wild Rice and Pea Salad (4)
Sautéed Sesame and Aubergine Noodle Bowl (2)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity
Poached egg and avocado on toast with 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.
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 Chia Pudding with Passionfruit
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.
One pot coconut dal with spiced cauliflower
Print Recipe
One Pot Coconut Dal with Spiced Cauliflower
Servings
Ingredients
For the Dal
For the spiced cauliflower
Servings
Ingredients
For the Dal
For the spiced cauliflower
Instructions
  1. Preheat your oven at 200°C/gas mark 7 and line a baking tray with greaseproof/parchment paper.
  2. To start your dal, heat a large, heavy bottom pan and add our coconut oil. Once heated, add the onion and chill, frying until the onion is translucent. Now add your spices: cumin, turmeric, mustard seeds, asafoetida, cardamom, ginger, and garlic. Stir continuously for about 1 minute — it should be very fragrant.
  3. Add your chana dal, coconut milk, and 3 cups of water. Stir together and let come to a boil.
  4. Once boiling, reduce to a simmer. Stir occasionally and add another cup of water when water has nearly been absorbed. You may need to use more water to loosen the dal. Let cook for about 45 minutes to 1 hour, or until your lentils are soft and cooked through. Season with salt and pepper to taste.
  5. You can keep the dal chunky, or you can use a hand blender to blend slightly, for a half and half chunky/smooth texture.
  6. While your dal is cooking, Mix all of the other ingredients together in a bowl. Set aside to thicken slightly.
  7. Break your cauliflower into small florets. One by one, dip each floret into the mixture and smother with the mixture fully and place onto the lined baking paper. Repeat. Place in the oven for 25-30 minutes.
  8. Serve the dal with rice or on its own and top with the spiced cauliflower and a sprinkle of coriander.
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.
Moroccan chickpea quinoa power salad
Print Recipe
Cauliflower and Moroccan Chickpea Power Salad
Course Dinner, Lunch
Servings
Ingredients
Power Salad
Honey Lemon Dressing
Course Dinner, Lunch
Servings
Ingredients
Power Salad
Honey Lemon Dressing
Instructions
Power salad
  1. Cook the quinoa according to package directions. Allow the quinoa to cool completely before tossing with the salad ingredients. Toss ingredients together.
Honey lemon dressing
  1. Combine the ingredients for the dressing in a small mason jar and give it a few good shakes until the dressing mixes through. Drizzle the dressing into the salad and toss the salad to combine everything. Serve immediately or store in the refrigerator for later!
Cauliflower rice with broccoli sesame seeds and eggs
Print Recipe
Cauliflower Rice with Broccoli, Sesame Seeds and Eggs
Servings
Servings
Instructions
  1. In a food processor, blitz cauliflower until small pieces the size of rice form.
  2. In a large skillet or sautée pan over high heat, add olive oil, cauliflower and the rest of the ingredients except for the egg.
  3. Stir to combine and cook for 5-7 mins until softened and brown.
  4. Make a space in the center of pan and crack egg into center.
  5. Whisk egg with fork.
  6. Stir mixture to combine egg.
  7. Serve and Enjoy!
Kelp Pot Noodle
Print Recipe
Kelp Pot Noodle
Course Lunch
Servings
Ingredients
Course Lunch
Servings
Ingredients
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!
Sautéed sesame and aubergine noodle bowl
Print Recipe
Sautéed Sesame and Aubergine Noodle Bowl
Instructions
  1. If you’re using frozen edamame, get these out and leave to one side
  2. Toast the cashews in a dry saucepan for a couple of minutes, until golden. While they cook chop the aubergine into bite sized cubes, slice the mushrooms and cut the broccoli into small florets.
  3. Remove the cashews from the pan and place to one side. Then add the crushed/finely chopped garlic, tamari, sesame oil, chilli flakes, olive oil and salt. Let the bubble for a minute or two, then add in the veg. Let it cook for about ten minutes, stirring it frequently to ensure it cooks evenly and doesn’t burn
  4. While the veg cooks make the noodles – add the edamame for the last minute, so that they cook through.
  5. Finely chop the chives and squeeze the lemon
  6. Once cooked, drain the noodles and edamame. Finally, stir them through the veg with the chives, lemon juice, sesame seeds and toasted cashews. Add a sprinkling of salt and pepper, if desired, add to your bowls and sprinkle with pomegranates.
No rice risotto with chard
Print Recipe
No Rice Risotto
Course Dinner, Lunch
Servings
Ingredients
Course Dinner, Lunch
Servings
Ingredients
Instructions
  1. Bring vegetable broth to a bare simmer in a saucepan over medium heat and set aside.
  2. Heat olive oil in a large saucepan over medium heat, add onion, garlic and the stems of the chard. Cook for about 5 minutes, stirring occasionally, until softened. Add one cup of the broth, cook and stir, until almost absorbed. Now add chard leaves, cannellini beans and the rest of the broth. 3. Cook and stir for a couple of minutes, then add mascarpone cheese, lemon juice and thyme. Season with salt, pepper and more thyme if needed. Top it with some grated lemon zest before serving.
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.
Spinach and ricotta stuffed mushrooms with steamed veg
Print Recipe
Spinach and Riccotta Stuffed Mushrooms
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Preheat over to 190°C (375°F).
  2. Meanwhile, lightly whisk eggs in a bowl until yolks and whites are combined.
  3. In a frying pan sauté spinach, basil, red onion, tomatoes in minced garlic.
  4. Once done add the vegetable mixture to the egg mixture.
  5. Add the ricotta and mix until well combined.
  6. Fill the mushrooms with the egg, ricotta and vegetable mixture.
  7. Bake in oven for about 35 minutes or until egg mixture has set.
  8. Whilst mushrooms are in the oven steam the vegetables.
  9. Place a serve of the mushrooms on a plate and serve with the steamed vegetables. Sprinkle with chopped fresh herbs and drizzle with olive oil.