Small

 Week One

1. Monday Lunch: BW4 Whole 30 Chicken harvest bowl (GF) Blackened grilled chicken with a wild and brown rice medley, diced apple, crumbled feta cheese, roasted sweet potatoes, roasted beetroot, toasted almonds, and a tangy balsamic vinaigrette. Nutrition Small 350g: Calories 452 | Protein 32g | Fat 16g | Carbs 45g |
2. Monday Dinner: KB1 Butter & sage steak (BF, DF, GF, KETO, PF) Butter and sage steak with coconut-creamed mushrooms and cinnamon-spiced roasted pumpkin. Nutrition Small 350g: Calories 518 | Protein 53g | Fat 32g | Carbs 4g |
3. Tuesday Lunch: C2 Chicken cacciatore couscous (DF) Tender chicken thighs, slow-simmered tomato chickpeas with Mediterranean vegetables, Italian spices, and kalamata olives. Served with couscous. Nutrition Small 350g: Calories 620 | Protein 48g | Fat 16g | Carbs 65g |
4. Tuesday Dinner: BW7 Teriyaki ground beef skillet (BF, DF, GF, PF) Lean beef mince sautéed in a sweet and sour low-carb teriyaki marinade, coupled with roasted peppers and white basmati rice. Nutrition Small 350g: Calories 426 | Protein 31g | Fat 10g | Carbs 53g |
5. Wednesday Lunch: BW1 Mexican steak with sweet potato wedges & bean salad (GF, PF) Butter-roasted sweet potato and tenderly spiced rump steak strips with a side of garlic-roasted green beans and roasted almond flakes. Nutrition Small 350g: Calories 493 | Protein 27g | Fat 25g | Carbs 40g |
6. Wednesday Dinner: Seafood Paella Slow-cooked jasmine rice, baby prawns, hake, peas, and sweetcorn, all mixed to make a wholesome, delicious meal. Nutrition Small 350g: Calories 371 | Protein 34g | Fat 24g | Carbs 3g |
7. Thursday Lunch: KB7 Low-carb BBQ chicken enchiladas (BF) Shredded chicken with sweet and tangy BBQ sauce, traditional red enchilada sauce, and gooey cheese wrapped up in a tortilla and lightly toasted. Nutrition Small 1 Enchilada: Calories 306 | Protein 30g | Fat 14g | Carbs 18g |
8. Thursday Dinner: PS3 Pasta arrabiata with juicy meatballs A spicy homemade red tomato pasta sauce paired with spaghetti and juicy meatballs. Nutrition Small 350g: Calories 609 | Protein 22g | Fat 30g | Carbs 68g |
9. Friday Lunch: V4 Chickpea & sweet potato stew (DF, GF, VEG, VGN) Hearty ginger sweet potato and coconut milk stew with turmeric-spiced chickpeas, spinach, and coriander. Nutrition Small 350g: Calories 257 | Protein 11g | Fat 10g | Carbs 27g |
10. Friday Dinner: PS6 Cashew chicken chow mein (DF, GF) Chicken breast pieces marinated in a light sweet and sour glaze, with cashew nuts, broccoli, snap peas, fresh coriander, and Chinese rice noodles. Nutrition Small 350g: Calories 357 | Protein 38g | Fat 3g | Carbs 71g | 

 Week Two

1. Monday Lunch: BW5 Whole 30 golden falafel bowl (DF, GF, VEG, VGN) Golden-baked sweet potato falafels with roasted red and yellow peppers, spiced mushrooms, wild and brown rice, and crunchy seasonal greens, with a drizzle of sweet maple tahini. Nutrition Small 350g: Calories 363 | Protein 26g | Fat 15g | Carbs 30g |
2. Monday Dinner: KB5 Parma chicken melt (BF, GF, KETO) Chicken and zucchini layers baked with bacon and smothered with mozzarella, and parmesan cheese. Nutrition Small 350g: Calories 354 | Protein 32g | Fat 13g | Carbs 8g |
3. Tuesday Lunch: BW3 Ranch chicken mielie bowl (GF) Creamy ranch marinated chicken pieces with wild and brown rice, roasted corn, black beans, pico de gallo, light coleslaw, red onion, cheddar cheese, cilantro-lime vinaigrette, and jalapeños with a swirl of lemon zest and dill yogurt dressing. Nutrition Small 350g: Calories 394 | Protein 40g | Fat 9g | Carbs 39g |
4. Tuesday Dinner: KB2 Low-carb cashew chicken stir-fry (BF, DF, GF, KETO, PF) Low-carb sweet chili chicken pieces tossed with toasted cashew nuts and sautéed green vegetables. Nutrition Small 350g: Calories 277 | Protein 25g | Fat 15g | Carbs 9g |
5. Wednesday Lunch: C4 Peanut satay chicken (GF, PF) Delicious yogurt and peanut marinated chicken breast pieces with fragrant turmeric-spiced sweet potatoes, topped with fried onions and fresh herbs. Nutrition Small 350g: Calories 384 | Protein 27g | Fat 17g | Carbs 65g |
6. Wednesday Dinner: V2 Cashew cauliflower korma curry (DF, GF, VEG, VGN) Coconut-creamed cauliflower, carrots, zucchini, spinach, and roasted cashew nuts cooked in a creamy turmeric and coconut sauce and served with authentic Indian curry spices and brown rice. Nutrition Small 350g: Calories 329 | Protein 6g | Fat 26g | Carbs 19g |
7. Thursday Lunch: P2 Tandoori chicken wrap pizza Tomato-base toasted pizza wrap with roasted red pepper, tandoori chicken, and caramelised red onions. Nutrition Small 2 Slices: Calories 442 | Protein 30g | Fat 13g | Carbs 46g |
8. Thursday Dinner: C1 Traditional Cape bobotie (GF) A traditional Cape Malay curried ground beef bake with a golden savory custard topping. Served with turmeric white basmati rice and stewed sweet and spicy raisins. Nutrition Small 350g: Calories 386 | Protein 43g | Fat 16g | Carbs 20g |
9. Friday Lunch: V11 Power veggie burger (DF, VEG, VGN) Chickpea and sweet potato patty with sweet and sour pickles, chopped lettuce, vegan garlic aioli mayonnaise, and caramelised onions. Served on a fresh bun and accompanied by sweet potato fries. Nutrition Small 350g: Calories 417 | Protein 14g | Fat 7g | Carbs 75g |
10. Friday Dinner: P1 Italian Meatza pizza (BF, GF, KETO) Ground beef, onion, green peppers, garlic, and cheddar on a low-carb, gluten-free pumpkin pizza crust. Nutrition Small 2 Slices: Calories 520 | Protein 37g | Fat 42g | Carbs 4g |

Week One Smoothies

1. SM7 Bonkers for Berries (BF, DF, GF, PF, VEG, VGN) Frozen blueberries, frozen strawberries, vanilla protein powder, almond milk, and ice. Nutrition 500ml: Calories 208 | Protein 27g | Fat 5g | Carbs 12g |
2. SM9 Kreamsicle Cinnamon Roll (BF, GF, KETO) Vanilla extract, cinnamon, coconut milk, coconut oil, chia seeds, vanilla protein powder, almond milk, and ice. Nutrition 500ml: Calories 467 | Protein 24g | Fat 40g | Carbs 5g |
3. SM2 Dr Feel Good (DF, GF, VEG, VGN) Spinach, lemon, ginger, spirulina, maple syrup, mixed berries, apple, and ice. Nutrition 500ml: Calories 260 | Protein 19g | Fat 2g | Carbs 32g |
4. SM5 Turn Back the Clock (DF, GF, PF, VEG, VGN) Blueberries, banana, avocado, almond butter, collagen, chia seeds, plant-based milk, and ice. Nutrition 500ml: Calories 201 | Protein 5g | Fat 7g | Carbs 28g |
5. SM8 Chocolate Bliss (GF, PF, VEG) Cacao, banana, dates, peanut butter, plant-based milk, whey protein, plain low-fat yoghurt, and ice. Nutrition 500ml: Calories 349 | Protein 20g | Fat 15g | Carbs 33g |

Week Two Smoothies

1. SM3 Gut Glory (DF, GF, VEG) Plant-based protein powder, mixed berries, cinnamon, banana, plant-based milk, and honey. Nutrition 500ml: Calories 271 | Protein 30g | Fat 3g | Carbs 35g |
2. SM6 Cause I’m Happy! (DF, GF, PF, VEG, VGN) Spinach, mango, pineapple, cashews, banana, coconut milk, and ice. Nutrition 500ml: Calories 326 | Protein 5g | Fat 12g | Carbs 53g |
3. SM8 Chocolate Bliss (GF, PF, VEG) Cacao, banana, dates, peanut butter, plant-based milk, whey protein, plain low-fat yoghurt, and ice. Nutrition 500ml: Calories 349 | Protein 20g | Fat 15g | Carbs 33g |
4. SM1 Beet, Pray, Love (DF, GF, VEG, VGN) Strawberries, beetroot, pineapple, hemp seeds, ginger, spinach, maple syrup, and ice. Nutrition 500ml: Calories 245 | Protein 4g | Fat 6g | Carbs 51g |
5. SM4 Salted Caramel Soulmate (DF, GF, PF, VEG, VGN) Banana, dates, vanilla, almond, and macadamia nut butter, whey protein, Himalayan salt, and ice. Nutrition 500ml: Calories 356 | Protein 18g | Fat 10g | Carbs 48g |

 

Large

 Week One

1. Monday Lunch: BW4 Whole 30 Chicken harvest bowl (GF, PF) Nutrition Large 550g: Calories 609 | Protein 51g | Fat 21g | Carbs 54g | – Blackened grilled chicken with a wild and brown rice medley, diced apple, crumbled feta cheese, roasted sweet potatoes, roasted beetroot, dried cranberries, toasted almonds, and a tangy balsamic vinaigrette.
2. Monday Dinner: KB1 Butter & sage steak with roasted pumpkin (BF, DF, GF, KETO, PF) Nutrition Large 550g: Calories 622 | Protein 63g | Fat 38g | Carbs 7g | – Butter and sage spiced steak with coconut-creamed mushrooms and roasted pumpkin. 
3. Tuesday Lunch: C2 Chicken cacciatore casserole with couscous (DF) Nutrition Large 550g: Calories 830 | Protein 67g | Fat 24g | Carbs 91g | – Tender chicken thighs, slow-simmered tomato chickpeas with Mediterranean vegetables, Italian spices, and kalamata olives. Served with couscous.
4. Tuesday Dinner: BW7 Teriyaki ground beef skillet with basmati rice (BF, DF, GF, PF) Nutrition Large 550g: Calories 658 | Protein 50g | Fat 18g | Carbs 74g |  – Lean beef mince sautéed in a sweet and sour low-carb teriyaki marinade, coupled with roasted peppers and white basmati rice.
5. Wednesday Lunch: BW1 Mexican steak with sweet potato wedges & bean salad (GF, PF) Nutrition Small 350g: Calories 679 | Protein 44g | Fat 31g | Carbs 56g | – Butter-roasted sweet potato and tenderly spiced steak strips with a side of garlic-roasted green beans and roasted almond flakes.
6. Wednesday Dinner: WR5 Deconstructed BBQ burger bowl (BF, DF, GF, KETO, PF) Nutrition Large 550g: Calories 469 | Protein 44g | Fat 29g | Carbs 8g | – A juicy grilled beef patty with a low-carb BBQ sauce, crispy bacon bits, caramelised onions, smashed avocado, chopped tomato, and sliced gherkin on a crispy lettuce bed.
7. Thursday Lunch: KB7 Low-carb BBQ chicken enchiladas (BF) Nutrition Large 2 Enchiladas: Calories 496 | Protein 54g | Fat 20g | Carbs 25g | – Shredded chicken with sweet and tangy BBQ sauce, traditional red enchilada sauce, and gooey cheese wrapped up in a tortilla and lightly toasted.
8. Thursday Dinner: PS3 Pasta arrabiata with juicy meatballs Nutrition Large 550g: Calories 792 | Protein 35g | Fat 36g | Carbs 82g | – A spicy homemade red tomato pasta sauce paired with spaghetti and juicy meatballs.
9. Friday Lunch: V4 Chickpea & sweet potato stew (DF, GF, VEG, VGN) Nutrition Large 550g: Calories 358 | Protein 15g | Fat 14g | Carbs 43g | – Hearty ginger sweet potato and coconut milk stew with turmeric-spiced chickpeas, spinach, and coriander.
10. Friday Dinner: PS6 Cashew chicken chow mein (DF, GF) Nutrition Large 550g: Calories 606 | Protein 53g | Fat 6g | Carbs 85g | – Chicken breast pieces marinated in a light sweet and sour glaze, with cashew nuts, broccoli, snap peas, fresh coriander, and Chinese rice noodles.

Week Two

1. Monday Lunch: BW5 Whole 30 golden falafel bowl (DF, GF, VEG, VGN) Nutrition Large 550g: Calories 487 | Protein 31g | Fat 19g | Carbs 48g | – Golden-baked sweet potato falafels with roasted red and yellow peppers, spiced mushrooms, wild and brown rice, and crunchy seasonal greens, with a drizzle of sweet maple tahini.
2. Monday Dinner: KB5 Parma chicken melt (BF, GF, KETO) Nutrition Large 550g: Calories 476 | Protein 51g | Fat 24g | Carbs 14g | – Chicken and zucchini layers baked with bacon and smothered with mozzarella and parmesan cheese.
3. Tuesday Lunch: BW3 Ranch chicken mielie bowl with brown rice (GF) Nutrition Large 550g: Calories 648 | Protein 64g | Fat 16g | Carbs 62g | – Creamy ranch marinated chicken pieces with wild and brown rice, roasted corn, black beans, pico de gallo, light coleslaw, red onion, cheddar cheese, cilantro-lime vinaigrette, and jalapeños with a swirl of lemon zest and dill yogurt dressing.
4. Tuesday Dinner: KB2 Low-carb cashew chicken stir-fry (BF, DF, GF, KETO, PF) Nutrition Large 550g: Calories 413 | Protein 45g | Fat 21g | Carbs 11g | – Low-carb sweet chili chicken pieces tossed with toasted cashew nuts and sautéed green vegetables.
5. Wednesday Lunch: C4 Peanut satay chicken (GF, PF) Nutrition Large 550g: Calories 707 | Protein 43g | Fat 27g | Carbs 73g | – Delicious yogurt and peanut marinated chicken breast pieces with fragrant turmeric-spiced sweet potatoes, topped with fried onions and fresh herbs.
6. Wednesday Dinner: V2 Cashew cauliflower korma curry (DF, GF, VEG, VGN) Nutrition Large 550g: Calories 439 | Protein 10g | Fat 31g | Carbs 30g | – Coconut-creamed cauliflower, carrots, zucchini, spinach, and roasted cashew nuts cooked in a creamy, turmeric and coconut sauce and served with authentic Indian curry spices and brown rice.
7. Thursday Lunch: P2 Tandoori chicken wrap pizza Nutrition Large 4 Slices: Calories 806 | Protein 60g | Fat 22g | Carbs 92g | – Tomato-base toasted pizza wrap with roasted red pepper, tandoori chicken, and caramelised red onions.
8. Thursday Dinner: C1 Traditional Cape bobotie (GF) Nutrition Large 550g: Calories 562 | Protein 51g | Fat 22g | Carbs 40g | – A traditional Cape Malay curried ground beef bake with a golden savory custard topping. Served with turmeric white basmati rice and stewed sweet and spicy raisins.
9. Friday Lunch: V11 Power veggie burger (DF, VEG, VGN) Nutrition Large 550g: Calories 593 | Protein 22g | Fat 13g | Carbs 97g | – Chickpea and sweet potato patty with sweet and sour pickles, chopped lettuce, vegan garlic aioli mayonnaise, and caramelised onions. Served on a fresh bun and accompanied by sweet potato fries.
10. Friday Dinner: P1 Italian meatza pizza (BF, GF, KETO) Nutrition Large 4 Slices: Calories 1084 | Protein 74g | Fat 84g | Carbs 8g | – Ground beef, onion, green peppers, garlic, and cheddar on a low-carb, gluten-free pumpkin pizza crust. 

Smoothies

Week One

1. SM7 Bonkers for Berries (BF, DF, GF, PF, VEG, VGN) Frozen blueberries, frozen strawberries, vanilla protein powder, almond milk, and ice. Nutrition 500ml: Calories 208 | Protein 27g | Fat 5g | Carbs 12g |
2. SM9 Kreamsicle Cinnamon Roll (BF, GF, KETO) Vanilla extract, cinnamon, coconut milk, coconut oil, chia seeds, vanilla protein powder, almond milk, and ice. Nutrition 500ml: Calories 467 | Protein 24g | Fat 40g | Carbs 5g |
3. SM2 Dr Feel Good (DF, GF, VEG, VGN) Spinach, lemon, ginger, spirulina, maple syrup, mixed berries, apple, and ice. Nutrition 500ml: Calories 260 | Protein 19g | Fat 2g | Carbs 32g |
4. SM5 Turn Back the Clock (DF, GF, PF, VEG, VGN) Blueberries, banana, avocado, almond butter, collagen, chia seeds, plant-based milk, and ice. Nutrition 500ml: Calories 201 | Protein 5g | Fat 7g | Carbs 28g |
5. SM8 Chocolate Bliss (GF, PF, VEG) Cacao, banana, dates, peanut butter, plant-based milk, whey protein, plain low-fat yoghurt, and ice. Nutrition 500ml: Calories 349 | Protein 20g | Fat 15g | Carbs 33g |

 Week Two

1. SM3 Gut Glory (DF, GF, VEG) Plant-based protein powder, mixed berries, cinnamon, banana, plant-based milk, and honey. Nutrition 500ml: Calories 271 | Protein 30g | Fat 3g | Carbs 35g |
2. SM6 Cause I’m Happy! (DF, GF, PF, VEG, VGN) Spinach, mango, pineapple, cashews, banana, coconut milk, and ice. Nutrition 500ml: Calories 326 | Protein 5g | Fat 12g | Carbs 53g |
3. SM8 Chocolate Bliss (GF, PF, VEG) Cacao, banana, dates, peanut butter, plant-based milk, whey protein, plain low-fat yoghurt, and ice. Nutrition 500ml: Calories 349 | Protein 20g | Fat 15g | Carbs 33g |
4. SM1 Beet, Pray, Love (DF, GF, VEG, VGN) Strawberries, beetroot, pineapple, hemp seeds, ginger, spinach, maple syrup, and ice. Nutrition 500ml: Calories 245 | Protein 4g | Fat 6g | Carbs 51g |
5. SM4 Salted Caramel Soulmate (DF, GF, PF, VEG, VGN) Banana, dates, vanilla, almond, macadamia nut butter, whey protein, Himalayan salt, and ice. Nutrition 500ml: Calories 356 | Protein 18g | Fat 10g | Carbs 48g |