If you had enough good food available NOW, you would eat more healthy food.
Everyone fails to meal prep, because its actually really hard, messy and time consuming!

Thyme FitChef makes healthy eating easy and fun… Kits, Meals, Smoothies, Juices, Snacks. Everything you need!

Start with a Meal Package Kit, find out what you enjoy and create a subscription Recurring Order and make healthy eating simple.

Here is a link to some of our kits😄

www.fitchef.co.za

Ultimate health and weight loss kits:
https://orders.fitchef.co.za/customer/menu/ultimate-health-weight-loss-kits

21 day challenge kits
https://orders.fitchef.co.za/customer/menu/21-day-challenge

1 month kits
https://orders.fitchef.co.za/customer/menu/1-month-challenge

Popular challenge kits
https://orders.fitchef.co.za/customer/menu/promotions

Keto/low-carb/diabetic kits
https://orders.fitchef.co.za/customer/menu/keto-low-carb-diabetic

EATING GUIDES and SUGGEST UPGRADES:

NO 🚫
•⁠ ⁠Sugar (including honey)
•⁠ ⁠⁠Bread (No wheat, rye or any bread)
•⁠ ⁠⁠Biscuits and Crackers (Try avoid all biscuits, even Provita)
•⁠ ⁠⁠Deep fried food
•⁠ ⁠⁠Pap (Sorry, this is high carb, highly refined)
•⁠ ⁠⁠Fruit juice
•⁠ ⁠⁠Soft drinks

YES ✅
•⁠ ⁠Dairy (non sweetened versions)
•⁠ ⁠⁠Meats (all meats are good – but try to eat leaner cuts)
•⁠ ⁠⁠⁠Rice (Upgrade to Brown Rice – reduce portions or leave out)
•⁠ ⁠⁠Pasta (wholewheat Pasta – reduce portions or leave out)
•⁠ ⁠⁠Vegetables & Salad Ingredients – eat ALL VEGETABLES
•⁠ ⁠⁠Beans, Chickpeas, Lentils
•⁠ ⁠⁠Fruit (Eat more of the Apples, Pears, Banana, Orange, Grapefruit etc, reduce Grapes) – eat ALL FRUIT
•⁠ ⁠⁠Mayonnaise is fine
•⁠ ⁠⁠Peanut butter (sugar free)
•⁠ ⁠⁠Quinoa – Excellent seed
•⁠ ⁠⁠Oats

DRINKS 👍
•⁠ ⁠Tea
•⁠ ⁠⁠Coffee
•⁠ ⁠⁠Water

BE CAREFUL ⚠️
•⁠ ⁠Sauces and Soups – Check Ingredients for ADDED sugar
•⁠ ⁠⁠Artificial sugars – Avoid or reduce as much as possible
•⁠ ⁠⁠Canned Products – Check for ADDED sugar

21-Day No Bread, No Sugar Challenge Guide💪

This challenge is designed to help you reset your diet, boost your energy levels, and establish healthier eating habits by eliminating bread, sugar, and other processed foods. Here’s a detailed guide with food lists, tips, and practical upgrades to ensure success.

EATING GUIDES

NO 🚫 (Foods to Avoid Completely)

Sugar:
Includes cane sugar, honey, maple syrup, agave syrup, and other added sweeteners. Hidden sugars are common in processed foods like flavored yogurts, cereals, salad dressings, and sauces (e.g. ketchup).

Bread:
No white bread, wholewheat bread, rye, pita, naan, tortillas, or wraps. Avoid gluten-free breads too, as they often contain refined starches.

Biscuits & Crackers:
All types, even “healthier” options like Provita.

Deep-Fried Foods:
Avoid all battered and fried items, such as chips and fried chicken.

Pap:
A highly refined, high-carb food that spikes blood sugar and is not suitable for this challenge.

Fruit Juices:
Even 100% fruit juice contains concentrated natural sugars.

Soft Drinks:
Includes regular and diet sodas, as well as energy drinks.

YES ✅ (Foods You Can Eat Freely)

Dairy:
Unsweetened options like plain yogurt, full-cream or low-fat milk, and cheese (e.g., mozzarella, cheddar, cottage cheese).

Meats:
All meats are allowed, with a focus on leaner options like chicken, lean beef, or fish. Fatty cuts like lamb can be consumed in moderation.
Leaner lowers calories, better for weight loss.

Rice:
Upgrade to brown rice, which has more fiber, and limit portions to ½ cup per meal or leave it out entirely.

Pasta:
Use wholewheat pasta, but keep portions small (about 1 cup cooked) or replace it with veggie alternatives like zucchini noodles.

Vegetables & Salads:
Unlimited options! Include leafy greens (spinach, kale), cruciferous veggies (broccoli, cauliflower), and colorful vegetables (peppers, zucchini, carrots). Potato, Sweet Potato – eat ALL VEGETABLES.

Legumes:
Beans, chickpeas, and lentils are excellent sources of plant-based protein and fiber.

Fruits:
Focus on lower-sugar fruits like apples, pears, bananas, oranges, and grapefruit. Limit high-sugar fruits like grapes, pineapples, and mangos to small portions.
eat ALL FRUITS.

Healthy Fats:
Include avocado, olive oil, seeds (chia, flax), and sugar-free peanut butter.

Quinoa:
A protein-packed seed that works as an excellent carb alternative.

DRINKS 👍 (What to Drink)

Water:
Stay hydrated throughout the day. Add cucumber, mint, or lemon slices for flavor.

Tea:
Herbal teas, green tea, rooibos, or black tea are all great options. Avoid sweeteners.

Coffee:
Unsweetened black coffee is ideal. Add a splash of milk or cream if needed.

BE CAREFUL ⚠️ (Foods to Monitor)

Sauces & Soups:
Read labels to avoid added sugars in ketchup, barbecue sauce, and even soups. Opt for homemade versions or low-sugar options.

Artificial Sweeteners:
While technically sugar-free, artificial sweeteners can increase cravings and affect metabolism. Limit or avoid them.

Canned Products:
Check for added sugars, especially in canned fruits, beans, and tomato products.

UPGRADES TO TRY 🤔

Snacks:
Replace chips with roasted chickpeas or spiced nuts.

Carb Alternatives:
Use cauliflower rice or mashed cauliflower instead of regular rice or potatoes.

Condiments:
Replace store-bought dressings with homemade vinaigrettes using olive oil and lemon juice.

Flour Substitutes:
Experiment with almond or coconut flour for baking.

TIPS FOR SUCCESS 🙌

Plan Meals in Advance:
Meal prep on Sundays to reduce reliance on convenience foods during the week.

Control Portions:
Focus on filling half your plate with vegetables, a quarter with protein, and a quarter with healthy carbs or fats.

Stay Hydrated:
Sometimes thirst is mistaken for hunger. Drink a glass of water before reaching for a snack.

Overcome Cravings:
Keep healthy snacks ready, and distract yourself with activities like exercise or reading.

Track Your Progress:
Write down how you feel each day and celebrate small victories along the way.

Struggling😪
If you had enough good food available right now you would eat it, and succeed. Get healthy meals from Thyme FitChef… delivered.
With all the right ingredients… http://www.fitchef.co.za

Please invite FRIENDS, FAMILY & WORK COLLEAGUES… Lets get SOUTH AFRICA healthy – 🇿🇦 👩‍👩‍👦‍👦👨‍👨‍👧👩‍👧‍👦👨‍👦👪👨‍👧‍👦👩‍👩‍👦‍👦👨‍👨‍👧👩‍👧‍👦👨‍👦👪👨‍👧‍👦👩‍👩‍👦‍👦👨‍👨‍👧👩‍👧‍👦👨‍👦👪

JOIN the 21-DAY NO BREAD NO SUGAR 2025 Challenge
https://chat.whatsapp.com/GexxZz66Y71EQMOrF7sYnG

Firstly, honey is still a sugar. While it has loads of great benefits, think of it as sugar (glucose and fructose) with some great extra ingredients. For this challenge, dont use it

🍓 Berry Burst
Fresh strawberries 🍓
Blueberries 🫐
Raspberries 🍇
Water 💧

🍋 Citrus Splash
Sliced lemon 🍋
Sliced lime 🍈
Sliced orange 🍊
Water 💧

🌱 Minty Fresh
Fresh mint leaves 🌿
Sliced cucumber 🥒
Water 💧

🍉 Watermelon Delight
Cubed watermelon 🍉
Fresh basil leaves 🌿
Water 💧

🍍 Tropical Twist
Pineapple chunks 🍍
Coconut water 🥥
Water 💧

🥝 Kiwi Cooler
Sliced kiwi 🥝
Fresh mint leaves 🌿
Water 💧

🍏 Apple Cinnamon
Sliced green apple 🍏
Cinnamon sticks 🌿
Water 💧

🍑 Peachy Keen
Sliced peach 🍑
Fresh rosemary 🌿
Water 💧

Just combine the ingredients in a pitcher, let it sit for a few hours in the fridge, and enjoy! 🌟

It’s one of the easiest ways to improve your weight loss and health.

You eat between specific times ONLY (i.e. the “Window”)…
most common is the 16:8 Intermittent Fast, where you only eat between 12h00 – 20h00 (8 hours) and fast the 16 hours… hence 16:8.

I.F. = Intermittent Fasting… (or “Window Eating”)
What is t?

You also get 18:6 and OMAD or 22:2 (one meal window/day or just eat for a 2 hour window).

You eat normally, exercise normally, but just structure your eating hours to give your body more time to reset and balance blood sugar.

Try it for 2-5 days a week (or 2 days on, 2 days off).

You can still have water, black coffee or black tea during the fast.

BENEFITS:
•⁠ ⁠Amazing focus for work and studying on the mornings.
•⁠ ⁠⁠Improved weight loss.
•⁠ ⁠⁠Better metabolic flexibility.

First prize is to stop adding sweetness for the 21 days… but if you need, use Stevia or Monk Fruit powder (remember you only use a very small amount)

Here are 15 challenge-friendly “cheat meals” for you to try🎉

There are recipes for all of these online if you just search the name of the meal.

If you can’t find zero sugar dark chocolate, cocoa powder will work💪

Let me know if you need any help or have any questions and I’ll be happy to assist.

1.⁠ ⁠Keto-Friendly Chocolate Avocado Mousse
A creamy mousse made from avocado, cocoa powder (unsweetened), and a natural sweetener like stevia or monk fruit.

2.⁠ ⁠Coconut Flour Pancakes with Berries
Pancakes made with coconut flour, eggs, almond milk, and a pinch of baking powder. Serve with a handful of fresh berries and a dollop of unsweetened whipped cream.

3.⁠ ⁠Chia Seed Pudding with Almond Butter and Cinnamon
Soaked chia seeds mixed with almond milk and a little vanilla extract. Top with a spoonful of almond butter and a sprinkle of cinnamon for extra flavor.

4.⁠ ⁠Baked Cinnamon Apples with Almond Butter
Sliced apples (preferably tart like Granny Smith) baked with cinnamon and a sprinkle of stevia, then served with a spoonful of almond butter.

5.⁠ ⁠Coconut Macaroons (Sugar-Free)
Homemade macaroons made with shredded coconut, egg whites, and a sweetener like stevia or erythritol.

6.⁠ ⁠Greek Yogurt Parfait with Berries and Nuts
Unsweetened Greek yogurt layered with mixed berries (such as strawberries, blueberries, or raspberries) and a sprinkle of chopped almonds or walnuts.

7.⁠ ⁠Chocolate-Covered Strawberries (Sugar-Free)
Fresh strawberries dipped in sugar-free dark chocolate (at least 85% cocoa) and chilled until the chocolate hardens.

8.⁠ ⁠Almond Flour Chocolate Chip Cookies
Sugar-free chocolate chip cookies made with almond flour, unsweetened chocolate chips, and a natural sweetener like monk fruit or stevia.

9.⁠ ⁠Baked Pears with Walnuts and Cinnamon
Pear halves baked with cinnamon, a few crushed walnuts, and a drizzle of sugar-free vanilla extract.

10.⁠ ⁠Keto Chocolate Bombs
Bombs made with coconut oil, unsweetened cocoa powder, and almond butter or peanut butter. Sweetened with stevia or monk fruit.

11.⁠ ⁠Pumpkin Spice Smoothie
A creamy smoothie made with unsweetened pumpkin puree, almond milk, cinnamon, nutmeg, and a natural sweetener.

12.⁠ ⁠Baked Cinnamon Coconut Donuts (No Sugar)
Baked donuts made with coconut flour, eggs, coconut oil, and cinnamon. Use a low-carb sweetener like erythritol or stevia for sweetness.

13.⁠ ⁠Sugar-Free Cheesecake with Almond Crust
A low-carb cheesecake made with cream cheese, almond flour for the crust, and sweetened with stevia or monk fruit. Topped with fresh berries.

14.⁠ ⁠Frozen Banana Bites with Peanut Butter
• Frozen banana slices topped with sugar-free peanut butter and a drizzle of sugar-free dark chocolate.

15.⁠ ⁠Coconut-Lemon Energy Balls
No-bake energy balls made from shredded coconut, almond butter, lemon zest, and a low-carb sweetener. Roll into balls and chill.

•⁠ ⁠🥚Egg Muffins: Bake eggs with mozzarella and spinach in a muffin tin.
•⁠ ⁠🥑Avocado Boats: Fill avocado halves with scrambled eggs and mozzarella.
•⁠ ⁠🧀Cheese Omelette: Stuff with mozzarella and your favorite veggies.
•⁠ ⁠🥗Breakfast Salad: Mix greens, avocado, smoked salmon, and a poached egg with grated Parmesan.
•⁠ ⁠🥒Cucumber Roll-Ups: Roll cucumber slices with cream cheese and mozzarella.
•⁠ ⁠🍳Scrambled Eggs: Mix with spinach, cherry tomatoes, and grated Parmesan.
•⁠ ⁠🥚Deviled Eggs: Mix egg yolks with avocado for a creamy filling and top with mozzarella.

Overnight Oats
This recipe takes away all morning hassle—no need to fire up the stove or oven. Just mix the night before, chill, and go.
Two Essential Ingredients: At its core, all you really need to make overnight oats are oats and milk. The Greek yogurt, chia seeds and vanilla extract are highly recommended additions for enhanced flavour and texture.
Nutrient-Packed: High in protein and fibre, these overnight oats keep you full for longer while offering a lot of nutrients.
Totally Customizable: Whether you’re a fruit lover or a nut enthusiast, there’s a flavour combo for you. You can seriously add or mix in whatever you like – it’s the chef’s kiss of breakfast recipes (no bread or sugar products.)
Perfect for Meal Prep: Prepare it on a Sunday night and wake up to a delicious and nutritious breakfast all week long.

Proteins 🍗
•⁠ ⁠Chicken breast: Versatile and lean.
•⁠ ⁠Canned tuna or salmon: Affordable and easy to store.
•⁠ ⁠Eggs: Great for breakfast, lunch, or dinner.
•⁠ ⁠Legumes: Lentils, chickpeas, and beans are nutritious and filling.

Vegetables 🥦
•⁠ ⁠Leafy greens: Spinach, kale, and lettuce.
•⁠ ⁠Cruciferous veggies: Broccoli, cauliflower, and Brussels sprouts.
•⁠ ⁠Bell peppers: Adds colour and crunch.
•⁠ ⁠Zucchini: Can be spiralized for noodles.

Fruits 🍓
•⁠ ⁠Berries: Strawberries, blueberries, and raspberries.
•⁠ ⁠Apples: Crunchy and sweet.
•⁠ ⁠Oranges: Juicy and refreshing.

Healthy Fats 🥑
•⁠ ⁠Avocado: Creamy and full of healthy fats.
•⁠ ⁠Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds.
•⁠ ⁠Olive oil: Great for cooking and dressings.

Whole Grains 🍚
•⁠ ⁠Quinoa: A protein-rich alternative to rice.
•⁠ ⁠Brown rice: Nutritious and filling.
•⁠ ⁠Oats: Perfect for breakfast or baking.

Dairy and Alternatives 🥛
•⁠ ⁠Greek yogurt: Unsweetened for a healthy snack.
•⁠ ⁠Unsweetened almond or soy milk: Great for smoothies and cooking.

These items are not only healthy but also budget-friendly. You can create a variety of meals with them without breaking the bank. Happy cooking! 🍽️

Here are some simple salad recipes perfect for lunch:

1. Classic Chicken Salad

•⁠ ⁠1 cup mixed greens
•⁠ ⁠1/2 cup cooked chicken
•⁠ ⁠1/2 cup cherry tomatoes, halved
•⁠ ⁠1/4 cup cucumber, sliced
•⁠ ⁠1 tablespoon olive oil and lemon juice dressing

2. Avocado and Egg Salad

•⁠ ⁠2 cups mixed greens
•⁠ ⁠1 ripe avocado, diced
•⁠ ⁠2 hard-boiled eggs, sliced
•⁠ ⁠1/4 cup cherry tomatoes, halved
•⁠ ⁠Salt and pepper to taste

3. Greek Salad

•⁠ ⁠2 cups mixed greens
•⁠ ⁠1/2 cup cucumber, sliced
•⁠ ⁠1/2 cup Kalamata olives, pitted
•⁠ ⁠1/4 cup feta cheese, crumbled
•⁠ ⁠1/4 cup cherry tomatoes, halved
•⁠ ⁠2 tablespoons olive oil and lemon juice dressing

4. Spinach and Strawberry Salad

•⁠ ⁠2 cups fresh spinach
•⁠ ⁠1/2 cup sliced strawberries
•⁠ ⁠1/4 cup crumbled feta cheese
•⁠ ⁠1/4 cup chopped pecans
•⁠ ⁠1 TBSP naturally sweet vinegar olive oil mix

5. Caprese Salad

•⁠ ⁠2 cups mixed greens
•⁠ ⁠1 cup sliced tomatoes
•⁠ ⁠1/2 cup sliced mozzarella cheese
•⁠ ⁠1/4 cup basil leaves, chopped
•⁠ ⁠1 tablespoon olive oil and balsamic vinegar dressing

6. Turkey and Avocado Salad

•⁠ ⁠2 cups mixed greens
•⁠ ⁠1/2 cup sliced turkey breast
•⁠ ⁠1/2 avocado, diced
•⁠ ⁠1/4 cup cherry tomatoes, halved
•⁠ ⁠1 tablespoon olive oil and lemon juice dressing

Tips:

•⁠ ⁠Customize with your favorite ingredients
•⁠ ⁠Add nuts or seeds for crunch
•⁠ ⁠Use different types of cheese or proteins
•⁠ ⁠Experiment with various dressings

Low carb egg muffins (strict)
Servings (4)

•4 large eggs
•Salt
•Pepper
•Mozzarella
•Any other seasonings you want (I would suggest onion powder and garlic powder)
•Toppings of your choice

Instructions

•Lightly beat eggs until combined
•mix mozzarella in
•Add seasoning
•Put toppings on top
•Preheat oven to 200 Celsius
•Transfer to muffins tins
•Bake for 12 15 minutes until set

Smoked salmon and cream cheese rice cakes (strict)

Ingredients

•Smoked salmon
•Fat free/ low fat cream cheese
•Lemon
•Rice cakes
•Avocado
•Salt
•Pepper
•Capers
•Sesame oil
•sesame seeds

Guacamole How-To

Scoop out 1 whole avocado
Add lemon zest, lemon juice, salt, pepper, half a teaspoon of sesame oil and a pinch of sesame seeds.

Mix well until smooth and creamy.

Instructions

Add cream cheese to your rice cake
Add guacamole
Assemble with capers and smoked salmon salmon
Squeeze lemon over

Keto Pizza Sauce
Ingredients:
• 1 can (14 oz) crushed tomatoes (no added sugar)
• 2 tablespoons tomato paste
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon onion powder
• Salt and pepper to taste

Instructions:
1.⁠ ⁠Heat Olive Oil: In a medium saucepan, heat the olive oil over medium heat.
2.⁠ ⁠Sauté Garlic: Add the minced garlic and sauté until fragrant, about 1 minute.
3.⁠ ⁠Add Tomatoes and Paste: Stir in the crushed tomatoes and tomato paste.
4.⁠ ⁠Season: Add the oregano, basil, onion powder, salt, and pepper. Stir well to combine.
5.⁠ ⁠Simmer: Reduce the heat to low and let the sauce simmer for about 15-20 minutes, stirring occasionally, until it thickens.
6.⁠ ⁠Cool: Let the sauce cool before spreading it on your pizza crust.
This sauce is perfect for any keto pizza crust and adds a rich, flavourful base without the carbs. Enjoy your pizza!🍕

Cauliflower Pizza Crust

Ingredients:
• 1 medium head of cauliflower
• 1 large egg
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1/2 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:
1. Preheat Oven: Preheat your oven to (220°C). Line a baking sheet with parchment paper.
2. Prepare Cauliflower: Cut the cauliflower into florets and pulse in a food processor until it resembles rice. You may need to do this in batches.
3. Cook Cauliflower: Transfer the cauliflower rice to a microwave-safe bowl and microwave for about 4-5 minutes until soft. Let it cool slightly.
4. Remove Moisture: Place the cooked cauliflower in a clean kitchen towel and squeeze out as much moisture as possible. This step is crucial for a crispy crust.
5. Mix Ingredients: In a large bowl, combine the cauliflower, egg, mozzarella, Parmesan, oregano, garlic powder, salt, and pepper. Mix well.
6. Form Crust: Spread the mixture onto the prepared baking sheet and shape it into a pizza crust, about 1/4 inch thick.
7. Bake Crust: Bake for 20-25 minutes until the crust is golden brown and firm.
8. Add Toppings: Remove the crust from the oven and add your favourite low-carb toppings.
9. Final Bake: Return the pizza to the oven and bake for an additional 10-15 minutes until the cheese is melted and bubbly.
Enjoy your delicious cauliflower pizza! 🍕

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We are more than happy to help create your Recurring Order,
make changes and build your perfect order.

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