Example One Day Meal Plan

This example menu shows the type of meals you can make, you’ll note that it includes a lot of meat and vegetables – carbs like bread are replaced by things like rice or corn cakes, sweet or regular potatoes etc.

It can be frustrating at first as this diet forces you to move away, at least a little, from the ease of all those processed and pre-packaged easy wheat based carbs but it’s not all doom and gloom and can actually be quite tasty once you get used to it.

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Meal	Recipe Description	Prep Time	Cook Time	Instructions
Breakfast	Coconut Chia Pudding	5 min	Overnight	Mix 250ml coconut milk with 3 tbsp chia seeds, 1 tsp maple syrup, and berries. Stir, refrigerate overnight.
	Herbal Tea / Infused Water	2 min	0 min	Brew herbal tea or infuse water with lemon slices, cucumber, or mint.
Lunch	Grilled Chicken & Quinoa Salad	10 min	20 min	Grill seasoned chicken breast. Cook quinoa (rinse, then boil for 15 min). Chop salad ingredients, toss with olive oil. Serve with steamed broccoli.
	Steamed Broccoli	3 min	5 min	Steam broccoli florets until bright green and tender. Drizzle with lemon juice.
Snack	Apple Slices & Sunflower Seed Butter	5 min	0 min	Slice an apple and serve with 1–2 tbsp of seed butter. Ensure it’s free of soy and additives.
	Rice Cakes / Coconut Yogurt	1 min	0 min	Serve plain rice cakes with optional coconut yogurt topping.
Dinner	Turkey Mince Lettuce Wraps	10 min	15 min	Sauté mince with garlic, onion, shredded carrot. Scoop into iceberg lettuce leaves.
	Roasted Sweet Potato Wedges	5 min	25 min	Cut sweet potato into wedges, toss in olive oil, sea salt, paprika. Bake at 200°C (400°F).
	Green Salad with Balsamic	5 min	0 min	Mix leafy greens, dress with olive oil and balsamic vinegar. Optional cherry tomatoes/cucumber.
Dessert	Baked Pear with Cinnamon	5 min	25 min	Slice pear, sprinkle with cinnamon and coconut flakes. Bake at 180°C (350°F) until tender and golden.