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
Supercharged Scrambled Eggs (1)
Acai Berry Breakfast Bowl (1)
Easy Breakfast Smoothie (1)
Snack Morning
Apple Slices with Nut Butter (1)
Butterscotch Bliss Balls With Macca (1)
Tahini Date Fridge Fudge (1)
Lunch
Feta and Black Bean Burgers and Courgette Fries (8)
Chicken and Tamarind Salad (5)
Kelp Pot Noodle (1)
Snack Afternoon
1x (1)
Hummus & Crudités Dip (4)
Nut Free Banana and Oat Protein Balls (1)
Dinner
Spinach and Riccotta Stuffed Mushrooms (2)
Butternut Squash and Coconut Soup (5)
Warm Lamb with Chickpea and Feta Salad (1)
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
Supercharged scrambled eggs with rye bread toast or sour dough toast
Print Recipe
Supercharged Scrambled Eggs
Course Breakfast
Servings
Course Breakfast
Servings
Instructions
  1. Whisk eggs, chia turmeric, sea salt and coconut milk in a bowl until combined, then set aside.
  2. Pour 1 teaspoon of the olive oil into a pan over a low to medium heat.
  3. Add the spinach and sauté gently for 30 seconds until wilted.
  4. Remove spinach from the heat.
  5. Heat a small 20 cm pan over a medium heat with 1 teaspoon olive oil.
  6. Pour in the egg mixture and gently stir through until the eggs start to set and become creamy.
  7. Add the wilted spinach and fold through.
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.
Banana pancakes with chocolate sauce
Print Recipe
Banana Pancakes with Chocolate Sauce
Course Breakfast
Servings
pancakes
Ingredients
For the batter
For the chocolate sauce
Toppings
Course Breakfast
Servings
pancakes
Ingredients
For the batter
For the chocolate sauce
Toppings
Instructions
  1. Mash the banana in a large mixing bowl. Add in the eggs and honey and combine well with a fork. Add in the flour and combine well. Leave the batter to rest for 5 minutes.
  2. Heat a little oil in a frying pan, fill a ladle with the mixture and pour into the pan, cook on each side until golden. Depending on the size of your frying pan you may need to do this in batches.
  3. To make the chocolate sauce, place the honey and coconut oil in a pan, place on a low heat, once the coconut oil has melted add the cacao powder and whisk in to create a silky chocolate.
  4. To serve, slice up the additional banana and place this on the pancake with a spoonful of chocolate sauce and extra drizzle of honey is optional but advised!
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.
Chicken Tamarind Salad
Print Recipe
Chicken and Tamarind Salad
Course Dinner, Lunch
Servings
Ingredients
For the Chicken Salad
For the Tamarind Sauce
Course Dinner, Lunch
Servings
Ingredients
For the Chicken Salad
For the Tamarind Sauce
Instructions
  1. Preheat the oven to 200°C.
  2. Rub ½ teaspoon of sea salt into the chicken skin and roast for 35-40 minutes or until cooked through – a whole chicken will need longer.
  3. Meanwhile prepare the salad by spiralizing the courgettes or using a peeler lengthways to create wide ribbons which you can then slice.
  4. Thinly slice the radishes and onions, shred the red cabbage, julienne the carrots and roughly chop the herbs.
  5. On a large serving platter, pile the courgette noodles in the middle and arrange the leaves around the edge. Layer up with the carrots, mangetout/snap peas and red cabbage and then scatter over half of the spring onions, radishes and herbs. Season lightly with sea salt.
  6. Remove the chicken and allow to cool, then shred using two forks and scatter over the salad – don’t forget the crispy skin!
  7. Shake all the tamarind sauce ingredients together in a sealed jar with 4 tbs of hot water, alternatively whisk together in a small bowl taste. Adjust the seasoning, adding more tamarind if you need to, and then drizzle over the salad.
  8. Finish with plenty of olive oil, garnish with the remaining spring onions, radishes and herbs and serve with the fresh lime wedges.
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.
Courgette fritters with beetroot and kale salad
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Print Recipe
Courgette Fritters with Beetroot and Kale Salad
Course Dinner
Servings
Ingredients
Course Dinner
Servings
Ingredients
Instructions
  1. Grate the courgette and place into a colander.
  2. Sprinkle with a just little sea salt and mix through (not too much salt just a nice pinch).
  3. Sit for 10 minutes.
  4. Squeeze out all the moisture from the courgette with your hands.
  5. Place the courgette in a large bowl.
  6. Add parsley, mint, peas, spring onion, pepper, lemon zest, eggs and ground almond or the other alternative flours if using.
  7. Mix well until combined. At this stage, it’s good to test cook a fritter to make sure it holds together well. Add a touch more ground almond or alternative flour if you need it.
  8. Cook fritters in a pan over a medium heat in a little olive oil for 2 minutes each side or until cooked through.
  9. Serve and Enjoy.
Beetroot and Kale Salad
  1. Make the dressing by shaking in a jam jar then pour over the kale in a large bowl, massaging the dressing into the finely sliced kale with your hands for a minute and leaving to soften while you make the rest of the salad.
  2. Wash and peel the beetroots if necessary, then slice very finely with a sharp knife or mandolin.
  3. Slice the apple and roughly chop the parsley and toss with the kale.
  4. Arrange the beetroot slices on a platter or plates, layer with the kale and apple and crumble over the feta.
  5. To serve, sprinkle over pecans and any leftover dressing from the kale bowl.
Spinach and riccota stuffed mushrooms with steamed vegetables
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.
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.
Warm lamb with chickpea and feta salad
Print Recipe
Warm Lamb with Chickpea and Feta Salad
Course Dinner
Servings
Ingredients
Course Dinner
Servings
Ingredients
Instructions
  1. Rub the lamb fillets with the ground cumin, garlic, salt and pepper. Heat the oil in a heavy-based frying pan over a medium-high heat. Cook the fillets for about 4 minutes on each side or until cooked to your liking. Transfer to a plate and cover with foil to rest.
  2. Meanwhile in a large salad bowl combine the onion, tomatoes, chickpeas, parsley and feta. Toss together with the olive oil and vinegar, and season to taste with salt and pepper. Serve the salad topped with the warm sliced lamb fillets.
Cottage pie with cauliflower mash
Print Recipe
Cottage Pie with Cauliflower Mash
Servings
Ingredients
For the Cottage Pie Filling
Servings
Ingredients
For the Cottage Pie Filling
Instructions
  1. Brown the mince in half a tablespoon coconut oil and set aside.
  2. In the same pan, add the remaining coconut oil and saute the onions, celery, courgette, carrots, bay leaves, rosemary and thyme for 5 minutes.
  3. Add the garlic and gently fry for a further minute.
  4. Return the mince to the pan and stir in the tomato puree and red wine. Cook on a medium heat for a few minutes until the liquid has reduced.
  5. Add the stock and simmer with the lid on for at least 30 minutes – we like to slow cook for up to an hour adding more stock or water if it’s starts to get dry.
  6. Stir through the fresh parsley and taste for seasoning.
  7. Meanwhile preheat the oven to 200°C and roughly chop the cauliflower into equal sized pieces.
  8. In a saucepan steam the cauliflower and whole garlic cloves with just a few tablespoons of water, lid on, for 5 minutes or until the cauliflower is tender. Use a knife to check.
  9. Remove the pan from the heat, drain any excess liquid and add the butter, grated cheese and mustard. Blend or mash until creamy and smooth. If it’s too sloppy or wet allow the mash to evaporate on a low heat.
  10. Season to taste and add the spring onions or chives.
  11. Take a large oven dish or individual dishes and fill to two thirds of the beef mixture, then top with the cauliflower mash. Use a fork to criss cross over the top and dot with bits of butter. Bake for 25 – 30 minutes until golden. Finish with a sprinkle of chives or some fresh thyme leaves and a green salad on the side.
Pan glazed salmon with lemon and parmesan courgetti
Print Recipe
Earl Grey Pan Glazed Salmon with Lemon and Parmesan Courgetti
Course Dinner
Servings
Ingredients
For the Salmon & Glaze
Course Dinner
Servings
Ingredients
For the Salmon & Glaze
Instructions
  1. Brew the tea in a teapot with 300ml of freshly boiled water for seven minutes.
  2. Pour the tea into a large frying pan/skillet (that fits the salmon fillets in one layer) and stir in the butter and maple syrup.
  3. Bring the pan to a medium simmer for 10 minutes, stirring occasionally, until the liquid has reduced by roughly half.
  4. Top and tail the courgettes and use a spiralizer or julienne peeler to make the courgetti (or use a regular vegetable peeler on the courgettes lengthways to make wide pappardelle-style ribbons). Cut long strands in half to make them easier to eat.
  5. To make the dressing, whisk the olive oil and lemon juice together in a large bowl until emulsified (or shake in a jam jar). Stir in the chopped rocket and grated parmesan and season with black pepper. Taste and add more lemon if needed.
  6. Add the courgetti to the bowl, toss with the dressing and set to one side.
  7. Season the salmon fillets with sea salt and then gently cook the fillets in the tea glaze on a medium heat for five minutes. Turn and cook for another four minutes on the other side until just pink inside (or when no resistance when pierced with a skewer).
  8. Distribute the courgetti between four plates and top with a piece of salmon. Finish with a drizzle of leftover tea glaze from the pan.
Sweet potato curry
Print Recipe
Sweet Potato Curry
Course Dinner
Servings