Please purchase organic ingredients wherever possible, I have placed the iherb link below for you to shop with and from time to time iherb will give our ladies special offers and discounts. Organic means that the food product is also non-GMO. These are the essentials for when you Thrive and is not an exhaustive list. Please refer to my recipes for your preferred lunch/ dinner meal ideas I have suggested for you below.

Break – fast

Make my meal replacement Thrive Smoothie (1st meal):

  • Chia seeds (black or white)
  • Whole Flax seeds (grind fresh into a meal in your blender)
  • Nut Butter (I prefer almond & cashew. I also love coconut butter too)
  • Protein powder (any clean gluten/ grain free protein powder sweetened with either stevia or lo han guo, I prefer Vanilla Coconut Collagen Fuel by Primal Kitchen. For my vegans and vegetarians, opt for a complete vanilla pea protein powder, or pumpkin seed protein powder, or hemp protein powder, or combination of whatever you prefer, preferably sweetened with stevia or lo han guo.
  • Liquid of choice – Nut mylk (see my almond mylk recipe), seed mylk, coconut mylk
  • Greens (kale, spinach, salad greens, or anything that’s green and can be wrapped around your finger.) Buy local and organic wherever possible in your area.
  • Optional: Low glycemic frozen, or fresh berries 1/4 – 1/2 Cup max. Opt for fruit free smoothies too to give your body a break from fructose.

For your meals feel free to prep ahead of time and freeze! Lunch, Dinner, Crackers and Bread, please see my recipes for fresh produce ingredients, etc to purchase.


Clean keto buns (ingredients below)

Vegan Keto Chapati (ingredients below)


Honest to goodness crackers

Everything seed crackers

Lunch & Dinner ideas (2nd & 3rd meals):

  • Fish tacos wrapped in butter lettuce
  • Hearty veggie soup (pair with one of my bread options above)
  • Smoked veggie chilli with cashew sour cream and everything seed crackers
  • Greek salmon crunchy kale bowl with Tzaziki
  • Yellow vegetable curry with chapati
  • Baked salmon with pesto noodles and pistachios
  • Vietnamese veggie noodle fish pho (‘Fuh’) soup
  • Caulicrust pizza vegetariana
  • Warmed vanilla chia protein porridge & muddled berries
  • Throw together a huge salad with the 5 that make you thrive, leafy salad greens, cucumber, avocado, olives, red bell pepper. Add in some protein such as 2 x sliced hard boiled eggs, or canned wild salmon, or handful of hemp seeds, or some hummus/ nut butter, etc.
  • 2 x hard boiled eggs, 4 x honest to goodness crackers with smashed avocado and smoked paprika, ¼ Cup chickpea hummus, 4 celery sticks and 1 ½ Tbsps sauerkraut

Lacto-fermented vegetables:

I highly recommend you make yourself (or purchase) some lacto-fermented sauerkraut and/ or kimchi as these are one of the 5 that make you thrive and will assist with the proliferation of your good gut buddies in your microbiota. Please see my recipes.


Make my sugar free raw vegan dark chocolate bars and/ or my chocolate fudge

  • Raw cacao powder
  • Raw cacao butter
  • Nut butter
  • Cinnamon
  • Unrefined salt (Real salt, pink Himalayan, Celtic sea salt)
  • Erythritol
  • Stevia Drops (Sweetleaf)


  • Coconut flour
  • Tapioca flour
  • Arrowroot flour
  • Almond flour

Herbs & Spices

  • Smoked paprika
  • Paprika
  • Onion powder
  • Garlic powder
  • Cracked black pepper
  • Cayenne pepper
  • Dried oregano
  • Bay leaves
  • Dried chipotle chili
  • Ground Cumin
  • Ground Cinnamon
  • Dried rosemary


  • Extra virgin olive oil
  • Extra virgin coconut oil
  • Avocado oil (optional)
  • Ghee (optional)

Other ingredients:

  • Sesame seeds
  • Sunflower seeds
  • Pumpkin seeds
  • Psyllium husk
  • Apple Cider Vinegar
  • Baking powder

Ladies, for this 8 week Thrive intensive program please remember that you will NOT be consuming the following: Sugar, grains (incl. no GF grains), dairy (except ghee), alcohol, soy (unless fermented), No industrialised vegetable/ seed oils such as soybean, canola, corn, safflower, sunflower, peanut, palm, vegetable, vegetable shortening, margarine and anything that reads on the ingredient label “partially hydrogenated” and “hydrogenated.”