MONDAY
TUESDAY
WEDNESDAY
THURSDAY
BREAKFAST
Berry Smoothie
(hemp, pea or rice
protein, almond
milk, frozen
blueberries, pinch
cinnamon)
Quinoa porridge
(1/2 cup cooked
quinoa + almond
milk, grated apple,
fresh blueberries
or strawberries,
pinch cinnamon &
1 teaspoon slivered
almonds)
Berry Bowl (1
cup of berries
ie. strawberry,
blueberry, raspberry,
plus 3 tbs coconut
yoghurt & 1 tbs
slivered almonds)
Cinnamon and Honey
Spiced Grapefruit
(see SMT Recipe
Collection) plus ¼
cup Coconut yoghurt
(optional)
Fruit Salad
LUNCH
Butternut pumpkin
& rocket Salad
(see SMT recipe
collection)
Roasted Sweet Potato
and Corn Salad
(see SMT Recipe
Collection)
Egg and Zucchini
Muffins (see SMT
Recipe Collection)
plus a side salad
Vegetable stir fry with
small serve quinoa or
brown rice
DINNER
Roast Salmon and
Minestrone Soup
Lemon Chickpea
(see SMT Recipe
Burgers (see SMT
Collection)
Recipe Collection)
Vegan Sweet Potato
Tuna Nicoise with a
and Lentil Soup
Salsa Verde (see SMT
(see SMT Recipe
Recipe Collection)
Collection)
SNACKS
Spicy Apple (see
SMT Recipe
Collection)
Cinnamon Pear
(see SMT Recipe
Collection)
Small serve Vegie
Chips (see SMT
Recipe Collection)
EXERCISE
WATER
Avocado Hummus
(see SMT Recipe
Collection) with
Cucumber sticks
FRIDAY
SATURDAY
SUNDAY
Poached eggs with
grilled spinach and
mushrooms
The Big Breakfast
(see SMT Recipe
Collection)
Summer Pea,
Watermelon and
Farro Salad (see
SMT Recipe
Collection)
Summer Quinoa
Salad (see SMT
Recipe Collection)
Spicy Balsamic
Avocado Salad
(see SMT Recipe
Collection) with
100g grilled
prawns
Rockling and
Fiesta Lime Salad
(see SMT Recipe
Collection)
Steamed Snapper
with Quinoa
Tabbouleh (see SMT
Recipe Collection)
Lemon Chickpea
Quinoa Burgers
(see SMT Recipe
Collection)
1 large grapefruit
Strawberries
with small serve
of unsweetened
coconut yoghurt
8 Glasses
8 Glasses
Handful of
Spicy Roasted
Chickpeas (see
SMT Recipe
Collection)
30 minutes of gentle exercise each day – see notes for suggestions
8 Glasses
8 Glasses
8 Glasses
8 Glasses
8 Glasses
MONDAY
BREAKFAST
LUNCH
Stewed fruits (ie.
Apple, pear and/
or rhubarb) with
a little coconut
yoghurt or cream,
and sprinkled with
cinnamon
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Quinoa and sweet
potato fritters with
wilted spinach
Fruit Salad (ie.
Strawberries,
blueberries, rock
melon, watermelon),
drizzled with a little
coconut cream/milk
& toasted, flaked
almonds
Homemade scrambled
eggs (beaten with a
little almond milk) with
grilled zucchini and half a
grapefruit
Hemp protein shake
with unsweetened
almond milk, chia
seeds & frozen
blueberries
Poached eggs
with grilled
tomatoes and
mushrooms
Protein shake:
Using hemp, pea or
rice protein, coconut
water and frozen
blueberries
Vegetable stir fry with
small serve quinoa or
brown rice
Steamed vegetables
(broccoli, carrot,
snow peas, sweet
potato), and topped
with a little olive oil,
cracked pepper &
salt, & a boiled egg
Fresh salad
topped with
roasted
vegetables and
hummus
Quinoa and roasted
vegetable salad
Nori sheets
spread with
Roasted vegetable
avocado, and
soup with an
filled with grated
optional small side
carrot, grated
salad
beetroot & roasted
vegetables)
Frittata (with
broccoli, onion,
tomato) & a side
salad
DINNER
Vegetable stir fry
with kelp noodles
Buckwheat noodle
Chickpea burgers
salad (see SMT
with a side salad
Recipe Collection)
Zucchini noodles (made
using a spiraliser) lightly
fried in water and oil
for a few minutes. Top
with homemade pasta
sauce [incl: garlic, fresh
basil, passata sauce
(tomatoes), olives, small
broccoli florets]
SNACKS
1 rice cake with 1
sliced, boiled egg
Small serve
unsweetened
coconut yoghurt
Fresh grapefruit & 5
walnut halves
EXERCISE
WATER
1 rice cake with
hummus and sliced
tomato
SATURDAY
SUNDAY
Lentil and vegetable
soup
Vegetable tagine
with kelp noodles
Spinach salad with
roasted pumpkin,
sliced apple and
toasted walnuts.
Dressed with olive
oil, lemon juice, salt
and pepper.
Cucumber sticks
with 2 tablespoons
hummus
10 raw almonds &
1 apple
Strawberries
with small serve
of unsweetened
coconut yoghurt
8 Glasses
8 Glasses
30 minutes of gentle exercise each day – see notes for suggestions
8 Glasses
8 Glasses
8 Glasses
8 Glasses
8 Glasses