For this week I’d recommend really trying to stick to the plan and see how you feel. i felt really good, I didn’t have any sugar cravings, I didn’t need to binge as I had controlled meals that were filling and well portioned. If you want to do a 2 day cleanse as well as this is only a 5 day meal plan, I will upload that too. I did the cleanse first and then this 5 day plan and I felt the best I have in a long time.
I would suggest buying a bulk pack of almonds from a health shop or Dischem and making your own almond milk and using the almonds to snack on. It’s also very important to drink at least 2-3 liters of water a day. whenever you make a salad or pasta, make enough for two meals. This will save you time.
The protein powder I use is a vegan protein powder, Musclewellness brand. Its my favorite vegan protein powder. I have a plain and a chocolate. I would recommend the chocolate one. you can buy it on takealot.com for about R300.00
If you enjoy having coffee in the morning try this instead. Try and limit it to 1 cup a day.
-1 tsp coffee
-2 tsp butter or ghee (Kerrygold butter is the best) or coconut oil or MCT oil
-1 serving of collagen (optional but recommended)
-hot water (1 & 1/2 cups)
Blend. When you blend it the caffeine molecules are encapsulated in the fat molecules. Our bodies metabolize fats a lot slower than it does water so you get a sustained release of caffeine throughout the day which will reduce the number of cups of coffee you need a day. This coffee also improves brain performance and is satiating.
If you’re not a coffee person you could try this instead
-1/2 (or 1) tsp matcha powder
-2 tsp coconut oil
-1/2 tsp cinnamon
-1 tsp honey
-1/2 tsp almond milk
-1 cup of water
-1 serving (I use 1 tbsp) collagen (optional but recommended)
all blended and enjoyed.
Eat with me for 5 days:
|Breakfast||Omelette: 1 egg, 2 egg whites, ¼ cup almond milk, blended. Spinach, mushrooms, onion, peppers.||Choc protein oats: ½ cup oats, 1 cup water, 30 grams choc protein. Bring oats to boil in water, add protein, honey, coconut oil or butter and cinnamon||Berry smoothie: ½ cup frozen mixed berries, protein, ½ banana, chia seeds||Nut butter smoothie:
1 frozen banana, protein, 1 tbsp peanut butter or almond butter, 1 tsp cinnamon, 1 tbsp chia seeds, almond milk, water
|Scrambled egg and fried veg: 1 egg, 2 egg whites ¼ cup almond milk.
Spinach, peppers, aubergine, onion
|Snack||Chocolate protein shake: chocolate protein, frozen mixed berries, ½ frozen banana, ¼ cup kefir, water, chia seeds.||2 boiled eggs||Handful of almonds & an apple||2 boiled eggs||Cucumber & carrot sticks. Handful of almonds|
|Lunch||Chicken breast & salad: 1 normal chicken breast, mixed greens, tomato, cucumber, carrots.||Chicken breast & salad||Left over aubergine bake||Left over mixed bean salad||Left over cauliflower pasta|
|Snack||Sweet potato, tuna or chickpeas, fried onion & peppers: boil 1 small sweet potato, fry onion, tuna, and peppers. Load the sweet potato with fried goods. Can add a bit of mozzarella||Apple slices and almond butter: 1 green apple, 1 tbsp. almond butter or peanut butter||½ an avo with salt & pepper||2-3 blocks extra dark chocolate||½ an avo with salt & pepper|
|Dinner||Healthy spaghetti bolognaise: Spinach noodles from Woolworths, canned tomato relish & chicken mince||Aubergine lasagne (chicken mince, aubergine, spinach, can or jar tomato mix. The jar works better) for a full how to – view my Instagram highlight reel.||Mixed bean salad: chickpeas, red kidney beans, corn, mixed greens, peppers. Can add tuna if you want||Cauliflower noodles, chicken strips, mushrooms & black pepper sauce: cauliflower noodles from woolworths,||Whatever you’re craving: pizza, pasta, steak. Anything you’re craving|
|Snack||2 pieces of extra dark chocolate||No snack||Herbal tea||No snack|
Please let me know how you feel after the 5 days and what you thought in the comments below. Good luck!