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
Coconut and Raspberry Pancakes with Chocolate Sauce (3)
Acai Berry Breakfast Bowl (1)
Easy Breakfast Smoothie (1)
Snack Morning
1x (1)
Butterscotch Bliss Balls With Macca (1)
Tahini Date Fridge Fudge (1)
Lunch
Lentil ragu and linguine (2)
Creamy Pea & Spinach Pasta (1)
Kelp Pot Noodle (1)
Snack Afternoon
Pear and Vanilla Smoothie (1)
Hummus & Crudités Dip (4)
Nut Free Banana and Oat Protein Balls (1)
Dinner
Dal Stuffed Sweet Potato (4)
Butternut Squash and Coconut Soup (5)
Chickpea Burgers with Sweet Potato Wedges (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
Coconut and Raspberry Pancakes with Chocolate Sauce (3)
Acai Berry Breakfast Bowl (1)
Easy Breakfast Smoothie (1)
Snack Morning
1x (1)
Butterscotch Bliss Balls With Macca (1)
Tahini Date Fridge Fudge (1)
Lunch
Lentil ragu and linguine (2)
Creamy Pea & Spinach Pasta (1)
Kelp Pot Noodle (1)
Snack Afternoon
Pear and Vanilla Smoothie (1)
Hummus & Crudités Dip (4)
Nut Free Banana and Oat Protein Balls (1)
Dinner
Dal Stuffed Sweet Potato (4)
Butternut Squash and Coconut Soup (5)
Chickpea Burgers with Sweet Potato Wedges (2)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity
Coconut and raspberry pancakes with choc sauce
Print Recipe
Coconut and Raspberry Pancakes with Chocolate Sauce
Course Breakfast
Servings
Ingredients
For the Pancakes
For the Chocolate Sauce
Course Breakfast
Servings
Ingredients
For the Pancakes
For the Chocolate Sauce
Instructions
  1. To make your pancake batter, blend all the pancake ingredients in a food processor until smooth, then add in the raspberries and pulse a few times to mix them through the mixture. Heat half a teaspoon of coconut oil in a pan, then spoon in large spoonfuls of pancake batter. Allow to cook on a medium heat for 5-6 minutes until golden brown, then flip and repeat on the other side. Don’t be tempted to use a higher heat to speed up the process – they will end up burnt on the outside and raw in the middle! Repeat the process until all your pancakes are cooked.
  2. While your pancakes cook, make the hot chocolate sauce by melting the coconut oil, maple syrup and cacao powder together. Stir in the brown rice milk, allow the sauce to warm through and then remove from the heat.
  3. Stack your pancakes on a plate with a handful of raspberries and coconut flakes sprinkled on top, and finish with a generous drizzle of chocolate sauce before serving!
Acai 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
Cranberry Quinoa breakfast bars
Print Recipe
Cranberry Quinoa Breakfast Bars
Course Breakfast
Servings
Ingredients
Course Breakfast
Servings
Ingredients
Instructions
  1. Soak the quinoa overnight in double the water with 1/2 tsp salt, rinse and drain
  2. Preheat the oven to fan 180°C/Gas mark 6. Butter a 25 x 20 cm baking dish (or smaller for a thicker bar)
  3. Mash the bananas by hand in a bowl, then mix in the rest of the ingredients plus 100 ml of water. Or if using a food processor, combine all of the ingredients except the cranberries plus 100 ml water and process until just blended. Stir in the cranberries with a wooden spoon
  4. Pour the mixture into the prepared dish and spread it out evenly. Sprinkle with extra sesame seeds, if you like.
  5. Bake for 50 minutes or more until lightly golden brown on top. Remove from the oven and leave to cool before turning out and slicing into bars or squares. Freeze the bars for the week ahead!
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.
Vegan Fry up
Print Recipe
Vegan Fry Up
Course Breakfast
Servings
Ingredients
Course Breakfast
Servings
Ingredients
Instructions
  1. Preheat oven to 180ºC
  2. Wrap the tofu in a cloth and place a skillet (or something heavy) on it to press the water out.
  3. Mix the garlic with 1 tbsp olive oil then place the mushrooms and tomatoes onto a baking tray and drizzle over the garlic oil. Season with salt and pepper and roast in the oven for 10 minutes or until cooked through.
  4. Meanwhile, heat the remaining olive oil in a pan along with the cumin, ginger, paprika and garlic powder and add the tofu. Season with salt and pepper and use a wooden spoon to crumble the tofu down then scramble for 5 minutes in the spices and plate with the mushrooms, tomatoes, avocado, toast and lime wedges.
Lentil Ragu and linguine
Print Recipe
Lentil ragu and linguine
Instructions
  1. Place the oil in a large pot, add the onion and sauté with a pinch of salt for 5 minutes until golden. Add the celery, garlic and carrots and sauté for another 5 minutes. Stir in the thyme and tomato puree then add in the lentils, stock and can of tomatoes. Cook on a low heat for 30 minutes, adding a little water if it gets dry. Season with salt and pepper.
  2. While this is cooking, cook the linguine as per the instructions on the pack.
  3. Serve together with seasoning and a sprinkle of chopped parsley.
Creamy Pea and spinach pasta
Print Recipe
Creamy Pea & Spinach Pasta
Course Lunch
Servings
Ingredients
Course Lunch
Servings
Ingredients
Instructions
  1. Start by cooking your pasta; bring a pan of water to boil and simmer your pasta for 7-9 minutes. If you’re using frozen peas, then cook them in with your pasta for the second half of the cooking time.
  2. Once your pasta is cooked; drain and add your yogurt, oil, lemon juice, peas, spinach, salt and pepper – give the whole thing a good stir and enjoy!
Kelp pot noodle
Print Recipe
Kelp Pot Noodle
Course Lunch
Servings
Ingredients
Course Lunch
Servings
Ingredients
Mushroom Soup with avocado toast
Print Recipe
Mushroom Soup with Avocado Toast
Course Lunch
Servings
Ingredients
Rice
Mushroom Soup
Course Lunch
Servings
Ingredients
Rice
Mushroom Soup
Instructions
  1. Rinse the rice well in water and drain. Place in a saucepan with the 2 cups of water. Bring to a boil, immediately lower the heat to a bare simmer, let simmer for 45 minutes or until tender. Add salt towards the end of the cooking time. Drain any excess water. Meanwhile make the soup.
  2. Finely chop garlic cloves and slice the mushrooms. Heat oil in a large saucepan and add garlic and cook until fragrant but not browned. Add mushrooms and herbs and cook for about 5-8 minutes until soft and slightly browned, stirring occasionally. Reserve some of the cooked mushroom slices for serving. Add a glug of wine to the saucepan and cook for a few minutes. Now add water, bouillon, salt and pepper. Cover with a lid and bring to a simmer. Use an immersion (hand) blender to mix the soup until completely smooth (or a stand-blender). Season to taste. Serve in bowls with a spoonful of cooked rice, some mushroom slices, fresh parsley, olive oil, a dollop of yogurt if using, and an avocado toast.
  3. Toast the bread in a toaster, a frying pan or in the oven on high heat for a few minutes until golden and crispy. Cut the avocado in half, remove the stone and scoop out the flesh. Use a fork to mash the avocado and then slather it on top of the toast. Drizzle oil on top and sprinkle with chili flakes and salt. Cut in half and serve with the soup.
Roasted butternut and 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.
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.
Chickpea burgers with sweet potato wedges
Print Recipe
Chickpea Burgers with Sweet Potato Wedges
Instructions
  1. Preheat the oven to 200°C.
  2. Cut the sweet potato into wedges. Rub in 1 tbsp. of coconut oil, the cumin and cayenne. Place on a roasting tray, sprinkle with salt and place in the oven for 45 minutes until cooked through.
  3. While this is cooking place the chickpeas in the food processor, add the garlic, ginger, oats, spring onions and a big pinch of salt. Blend until fully combined. Roll into two patties.
  4. Heat a pan with 1 tbsp. of coconut oil and fry the patties for 2 minutes each side then place them in the oven with the wedges for the last 10 minutes of their cooking time. Just before this is done steam the kale.
  5. Serve everything together.
Dal stuffed sweet potato
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!
Roasted butternut and 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.
Chickpea burgers with sweet potato wedges
Print Recipe
Chickpea Burgers with Sweet Potato Wedges
Instructions
  1. Preheat the oven to 200°C.
  2. Cut the sweet potato into wedges. Rub in 1 tbsp. of coconut oil, the cumin and cayenne. Place on a roasting tray, sprinkle with salt and place in the oven for 45 minutes until cooked through.
  3. While this is cooking place the chickpeas in the food processor, add the garlic, ginger, oats, spring onions and a big pinch of salt. Blend until fully combined. Roll into two patties.
  4. Heat a pan with 1 tbsp. of coconut oil and fry the patties for 2 minutes each side then place them in the oven with the wedges for the last 10 minutes of their cooking time. Just before this is done steam the kale.
  5. Serve everything together.
Cauliflower fried rice with turmeric ginger and tamari roasted almonds
Print Recipe
Cauliflower Fried Rice with Tamari Roasted Almonds
Servings
Servings
Instructions
  1. Chop the cauliflower into small pieces and place into a food processor.
  2. Process until it looks like white rice. If you don’t have a food processor, you can also do this on a hand grater.
  3. Heat the coconut in a pan over a medium to high heat.
  4. Add ginger, turmeric and coriander root then stir fry for a few seconds until aromatics are released.
  5. Add the cauliflower and kale and stir fry for a few minutes until hot and fragrant.
  6. Deglaze the pan and add a splash of coconut water or water to the pan.
  7. Add 2 beaten organic eggs and mix through.
  8. Add spring onion, coriander, parsley, mint, tamari and mirin.
  9. Fold through tamari almonds and pumpkin seeds. Squeeze over a little lime.
Spicy veggie noodle bowl
Print Recipe
Spicy Vegetable Noodle Bowl
Course Dinner, Lunch
Servings
Ingredients
For the dressing
Course Dinner, Lunch
Servings
Ingredients
For the dressing
Instructions
  1. Start by draining your tofu. Once the water is drained, place a paper towel over the top and leave something heavy on it for 20 minutes to press out any excess liquid.
  2. Once dry, place a pan with a drizzle of olive oil on a hob to warm up, cut your tofu and courgette into small pieces and place in the warm frying pan – sautée, untouched, over a medium heat for 10 minutes, before turning and finishing on the other side for 3-4 minutes.
  3. Cook your noodles in boiling water for 8-10 minutes, adding your mange tout in the last minute or two. Once cooked, drain and mix together with the red chilli, bean sprouts, chopped coriander, tofu and courgette.
  4. Then make your dressing by mixing together all of the ingredients – drizzle over the noodles and give it all a good mix together. Top with more fresh chilli and roast cashews and enjoy!
Sweet potato curry
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.

Vegan Thai Green curry
Print Recipe
Vegan Thai Green Curry
Course Dinner
Servings