Day 6

Meal 1

protein smoothie


I always come back to the banana and peanut butter option for breakfast. Bananas have that potassium and fiber and peanut butter is packed with healthy fats. Of course the protein helps to build that lean muscle too. It’s a great combination.

A protein shake is always a good choice for your first meal. It suppresses appitite and crushes sugar cravings. I’ve had quite a few clients replace meals with protein shakes and many have seen great weight loss results. It’s simply a must for an active individual.


Health bar smoothie. We are open from early 6am-11am and 3pm-8pm. Pop me a text or watsapp if you would like your smoothie prepared ahead of time.


1/2 serving Wild Vegan protein (or any protein of your choice)

1/2 medium size banana

1 tsp peanut butter

1 tsp honey / 2 sachet stevia

12 blocks ice

1/2 cup almond milk

Dash of cimmamon

Blend all the above ingredients together adding a little water at a time as needed if it’s too thick.


(Total 219 cal)


Snack 1

Carrots, celery and cucumber sticks with hummus 260g.


Woolies has on the on the go snack options but it’s very easy to make you own too. I’ve never tried before but If you decide to make it, please let me know how it turns out? You will find many easy recipes on the internet.


Hummus is made from chickpeas and has loads of benefits such as being rich in iron which helps with anemia.  Lentils are rich in vitamin E and K that have blood thinning properties and naturally help reduce the risk of blood clotting. It also lowers cholesterol and reduces blood sugar 🙂

(Total 154 cal)

meal 2


Bunless chicken mushroom burger


120 gram skinless, boneless chicken breast

2 big mushrooms

1/2 chopped red onion

1/2 cup chopped tomatoes

1/4 cup chopped pineapple

1/4 cup chopped green pepper

1 teaspoon coconut oil

2 tsp mayonnaise



In a pan add in 1/2 tsp coconut oil and cook the chicken with salt and pepper. I prefer to cut the chicken into thinner slices as it cooks quicker.

Soften the mushrooms in the microwave for 45 secs – 1 minute and cook further in a pan with 1/4 tsp coconut oil and set aside

lastly add in 1/4 tsp coconut oil and cook all the veg together.

Spread a tsp of mayo on each mushroom, add your chicken, and veg on top and enjoy an ‘open burger’

(Total cal  365)



Snack 2


Clicks smartbite veggie crisps

(only found at Clicks North Cape mall) I pack these in for my kids for school too and they love them. There is a variety of healthier treats as well such a cookies, pop chips etc and all are small portions which is enough to fulfill a craving.

(Total 91 cal)


Meal 3

Coconut cream curry and gem squash

2 half gem squash cooked

1/2 tsp butter

1 sachet stevia

120 grams skinless, boneless chicken breast cut into cubes.

1 cup mushrooms

3 tbs coconut cream

Sugar free curry powder (Dischem has a nice variety)

1/2 red onion chopped

1/2 tsp coconut oil

1/2 cup almond milk



In a pan heat 1/2 tsp coconut oil and add in the onion and cubed chicken, once cooked add in the mushrooms, coconut cream and almond milk. Stir in the curry powder I usually use about 2 tbs of mild curry powder but you can make it stronger if you prefer.

Serve with 2 half gem squash with 1/4 tsp butter (not margarine) in each and 1/2 sachet stevia in each.

(Guys mayhave an extra half portion)


(Total 540 cal)



2 cappuccino with frothed almond milk

1.5 l water minimum (1 big glass with each meal)

(Total for the day  1399 cal)


Don’t forget to exercise every day!! We make sure to train all the muscles in the body each week to ensure a well rounded workout with lots of core training and exercise variations.  Exercise is vital while following this plan to ensure best possible results.

We also offer at home programs for those wanting to train alone.

Have a smashing day!


Till tomorrow……



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