Menu Planner

These ideas are also ideal for post KARMIC Cleanse food consumption.

Breakfast

Eggs of choice on a bed of spinach with grilled salmon

So long as you skip the bread (to avoid gluten), this gives you a good hit of protein, vitamins, minerals and omegas. Also, it's available at most cafes so if you don't feel like cooking.

Chickpea pancakes

Chickpea flour, salt, vanilla, coconut sugar, egg, fried in coconut oil.

This option really does satisfy those who cannot live without their carbs for breakfast.

Breakfast smoothie

Almond milk, cacao powder, frozen banana, kale and macca powder

This is really simple, just throw everything in a blender. It's a good, raw breakfast when you're on the go. Add chia seeds if you want to thicken it.

Quinoa porridge

Cooked quinoa, chopped banana, cinnamon, vanilla extract, chia seeds, mixed nuts, natural yoghurt and honey. This is good source of low GI energy/ carbs.

Lunch/ Dinner

Curry with cauliflower 'rice'

Make a curry using spices, coconut cream, sweet potato, capsicum and onions (add your choice of meat or keep vegetarian with beans or legumes) but swap the rice for cauliflower.

Break the cauliflower in florets and put in a food processor for a few seconds until it's like crumbs. Then add to a pot (no water) over a stove and stir continuously until cooked. This is a low carb option.

Burrito

Wholemeal wraps, avocado, lettuce, salsa combine with a meat/ bean filling (minced meat combine with onion, garlic and spices). A good source of protein and carbs.

Lean veggie stack

Layer grilled zucchini, eggplant, capsicum and fried flat mushroom - using homemade pesto between a couple layers (basil, oil, nuts for example). Bake this on a low heat for about 15 minutes. This is quick, easy and vegan. Low-carb option

Chicken and seasonal salad

Roasted chicken, salad leaves (spinach ideal), diced mango & avocado, roasted macadamia nuts and dressing made of lime juice, avocado oil and a small amount of fresh coriander or mint leaves. Good amount of micronutrients with plenty of good oils and protein.

Grilled fish with vegetables and rice

Grilled fish fillet with brown rice (cooked) and mixed salad OR steamed green vegetables.

Chicken and roasted vegetables

Chicken breast (palm sized), roasted root vegetables (sweet potato, onions, parsnip, carrots, garlic, pumpkin) with a green salad.

Vegetable soup

Add chopped pumpkin, leeks, celery, carrot (and any other vegetables) to a vegetable stock and canned tomatoes. Salt and pepper to season. A great low calories winter warmer.

Snacks

These options can also be used as a substitute for the above main meals if less calories are required/ desired. 

Chia seed pudding

1 can of coconut milk to 1/3 of a cup of Chia. Stir then put in the fridge. This will set like a pudding and tastes amazing as is. Add whatever you like for flavour - good options are coconut sugar or vanilla, fresh berries, berry compotes or spices.

Kale chips

Break kale leaves into short lengths, throw into plastic bag with liquid coconut oil, paprika, cumin and salt - shake around then thrown onto baking tray. Bake at 150 degrees celcius for a few minutes until crispy. 

Sweet potato chips

Similar to kale, just chop the sweet potato into chip lengths and bake on low heat until crispy.

Chopped raw vegetables

Carrot, celery, capsicum, tomatoes, mushrooms 

Homemade trail mix

Nuts, seeds, dried fruit (limited), cacao and carob nibs