CHAPTER 9

My two-week vitality meal plan

How are you feeling? Ready to make some positive changes? Awesome! This eating plan will get you off to a wonderful start. I developed it myself, through research, trial and error, and lots of consultation with my own body. I try to stick to it most of the time, making adaptions as necessary when I’m eating out or travelling a lot, and it has become second nature to me to eat this way.

You may have particular food preferences or even sensitivities that require making a change to this plan for it to suit you, and that’s fine – in fact, if you do have sensitivities or allergies, it’s best if you consult a dietary professional and talk through this plan and make any substitutions if necessary.

You’ll also find the recipes for some of the dishes in the next chapter (refer to the index of recipes at the end of the book).

The activities are ones I enjoy – you can replace one or all with what you enjoy.

Try this for two weeks and see how good you feel.

Week 1	Monday	Tuesday	Wednesday
On waking	Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar	Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar	Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar
Pre-workout snack (only if exercising in the morning)	1 banana	1 slice rye sourdough bread topped with tahini, cinnamon and sliced pear	1 banana
Workout	Power walk	Gym class	Pilates
Breakfast	Oat and chia bircher* Dandelion tea with honey	Sprouted grain toast with avocado, rocket, sardines, lemon, capers and olive oil Golden latte*	Chocolate protein pancakes* Dandelion tea with honey
Snack	Boiled egg and alfalfa sprouts on wholegrain crackers Green tea	Go green smoothie bowl*	Snow peas with harissa hummus Green tea
Lunch	Bone broth* with added leftover chicken and vegetables OR Bone broth* with added brown rice vermicelli, torn kale, coriander and prawns	Macro bowl 1*	Macro bowl 2*
Snack	Raw cacao and coconut power ball* Green chai tea	Handful raw nuts and a piece of fruit Green tea	Blueberry and coconut chia pudding* Green tea
Dinner	Wholegrain kofta wrap with roasted cauliflower, spinach, parsley, hummus, feta and natural yoghurt	Dukkha-crusted salmon with balsamic broccolini* and sweet potato mash	Mediterranean frittata*
Water and other drinks	8–10 glasses water, mineral water, herbal tea per day	8–10 glasses water, mineral water, herbal tea per day	8–10 glasses water, mineral water, herbal tea per day

Thursday	Friday	Saturday	Sunday
Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar	Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar	Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar	Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar
1 banana	1 slice rye sourdough bread topped with peanut butter, banana and pumpkin seeds	Matcha latte
Power walk	Dance class	Yoga	Rest day
Go green smoothie bowl* Green tea	Scrambled turmeric egg wrap* Matcha latte*	Sprouted grain toast* with feta, strawberries, walnuts cinnamon and honey Golden latte *	Toasted rye topped with avocado, rocket, sauerkraut, tomato, poached eggs and pesto Matcha latte*
Smoked salmon, avocado and alfalfa sprouts on wholegrain crackers Bone broth	Raw cacao and coconut power ball* Green tea	Handful of nuts Green tea	Raw cacao protein ball* Green tea
Mediterranean frittata*	Smoked salmon, avocado and quinoa with roasted broccoli and almonds	Superfood salad*	Turmeric and bee pollen smoothie bowl*
Raw cacao and coconut power ball* Green chai tea	Carrot cake chia pudding Green tea	Go green smoothie bowl*	Snow peas with harissa hummus
Garlic, lemon and rosemary lamb cutlets with quinoa, roasted broccoli and almonds*	Homemade fish and chips with herb salad and turmeric potato wedges*	Chilli tempeh burger with avocado, beetroot, relish, and baby spinach*	Bone broth chicken and vegie soup*
8–10 glasses water, mineral water, herbal tea per day	8–10 glasses water, mineral water, herbal tea per day	8–10 glasses water, mineral water, herbal tea per day	8–10 glasses water, mineral water, herbal tea per day

Week 2	Monday	Tuesday	Wednesday
On waking	Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar	Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar	Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar
Pre-workout snack (only if exercising in the morning)	1 banana	1 slice rye sourdough bread topped with tahini, cinnamon and sliced pear	1 banana
Workout	Power walk	Gym class	Pilates
Breakfast	Oat and chia bircher* Dandelion tea with honey	Sprouted grain toast* with avocado, rocket, sardines, lemon, capers and olive oil Golden latte*	Raspberry pancakes with coconut yoghurt* Dandelion tea with honey
Snack	Boiled egg and alfalfa sprouts on wholegrain crackers Green tea	Simple sunshine smoothie bowl*	Green beans with hummus Green tea
Lunch	Bone broth* with added leftover chicken and vegetables OR Bone broth* with added brown rice vermicelli, torn kale, coriander and prawns	Buckwheat and tofu salad with walnuts, spinach, parsley, celery and creamy avocado citrus dressing	Macro bowl 3*
Snack	Peanut butter power ball* Green chai tea	Blueberry and coconut chia pudding* Green tea	Peanut butter power ball* Green tea
Dinner	Buckwheat and tofu salad with walnuts, spinach, parsley, celery and creamy avocado citrus dressing	Crispy-skin salmon with white bean and spinach smash and broccolini	Rib fillet steak with cauliflower mash and roasted Brussels sprouts
Water and other drinks	8–10 glasses water, mineral water and herbal tea per day	8–10 glasses water, mineral water and herbal tea per day	8–10 glasses water, mineral water and herbal tea per day

*See index of recipes at the back of the book.

Thursday	Friday	Saturday	Sunday
Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar	Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar	Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar	Warm water with 1 tablespoon fresh lemon juice and/or apple cider vinegar
1 banana	1 slice rye sourdough bread topped with peanut butter, banana and pumpkin seeds	Matcha latte*	1 banana
Power walk	Dance class	Yoga	Rest day
Go green smoothie bowl* Green tea	Savoury buckwheat pancake with smoked salmon, feta and baby spinach* Matcha latte*	Vanilla and cinnamon French toast* with strawberries, walnuts and coconut yoghurt Golden latte *	Toasted rye topped with avocado, rocket, sauerkraut, tomato, poached eggs and pesto Matcha latte*
Feta, avocado and alfalfa sprouts on wholegrain crackers Green tea	Peanut butter power ball* Green tea	Green beans with hummus Mineral water	Raw cacao protein ball* Wholegrain cracker with hummus sprouts
Wholegrain wrap with falafel, hummus, baby spinach, coriander, tahini and marinated eggplant	Macro bowl 3*	Superfood salad*	Turmeric and bee pollen smoothie bowl*
Choc chia pudding* Green chai tea	Hummus with green beans Green tea	Go green smoothie*	Peanut butter power ball* Green tea
Tamari tuna steak with green herb salad and zucchini almond meal wedges with mayonnaise	Chilli tempeh burger with avocado, beetroot, relish and baby spinach*	Spice-rubbed chicken drumsticks with lemony bean and feta salad*	Bone broth chicken and vegie soup*
8–10 glasses water, mineral water and herbal tea per day	8–10 glasses water, mineral water and herbal tea per day	8–10 glasses water, mineral water, herbal tea per day	8–10 glasses water, mineral water, herbal tea per day

Excited to be getting your teeth into my eating plan? You will find recipes for many of the dishes as well as lots more of my favourites in the next chapter. Enjoy!

‘If we did all the things we are capable of, we would astound ourselves’

– Thomas Edison