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)
Muffin Frittata with Super Green Kale Salad (6)
Kelp Pot Noodle (1)
Snack Afternoon
1x (1)
Hummus & Crudités Dip (4)
Nut Free Banana and Oat Protein Balls (1)
Dinner
Vegan Thai Green Curry (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
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)
Muffin Frittata with Super Green Kale Salad (6)
Kelp Pot Noodle (1)
Snack Afternoon
1x (1)
Hummus & Crudités Dip (4)
Nut Free Banana and Oat Protein Balls (1)
Dinner
Vegan Thai Green Curry (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
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.
Muffin frittata with kale salad
Print Recipe
Muffin Frittata with Super Green Kale Salad
Servings
Frittatas
Ingredients
Frittatas
Super Green Kale Salad - For the dressing
Super Green Kale Salad - For the salad
Servings
Frittatas
Ingredients
Frittatas
Super Green Kale Salad - For the dressing
Super Green Kale Salad - For the salad
Instructions
Frittatas
  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.
Super Green Kale Salad
  1. First, make the dressing. Whisk together the tahini, oil and lemon juice until combined then add the finely chopped basil and parsley along with some pepper. Stir to combine and set aside.
  2. Remove the stems from the kale then thinly slice the leaves into ribbons. Stack a few leaves at a time, roll them and then slice to make it easier. Put the cut leaves in a salad bowl.
  3. Core then slice the apple and cut the slices into thin sticks. Slice the celery then add both to the bowl along with the rest of the ingredients.
  4. Re-stir the dressing as it may well have separated then pour over the salad. Mix well to ensure kale in particular is well coated then serve.
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
[ultimate-
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.
Vegan Thai Green curry
Print Recipe
Vegan Thai Green Curry
Course Dinner
Servings
Ingredients
Course Dinner
Servings
Ingredients
Instructions
  1. Start by chopping your onion and garlic and placing them in a pan over a medium heat with a drizzle of olive oil. Cook for 8-10 minutes until soft.
  2. Once your onions are soft, spoon in your curry paste and stir well – cook for another few minutes before adding in your coconut milk. Bring the whole thing to the boil then add in your lemon grass, maple syrup, lemon juice, tamari, courgette and baby corn – reduce the temperature and let simmer for 25-30 minutes.
  3. Once everything is cooked through, remove the lemon grass stalk and serve with a sprinkle of chopped basil leaves, chilli, salt and pepper.
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