The 15 day eating plan has been created by everyday people, for everyday people, and for everyday healthy eating so you can enjoy each day lighter, clear minded and more energized. Use this food as your next step to a healthier you. After 15 days your food choices and preparation experience will be the key to your health s longevity. Life is about having fun, not just physically but with our food as well. Eating is an experience that should be enjoyed. The question to ask yourself is How do I feel before I started this diet? and ask yourself after each day How do I feel now?. By eating healthy, fresh and simple food, you should find you have more get-up-and-go. Get in touch on FaceBook and let us know how you go! Facebook.com/KAPAI PUKU QUICK TIPS Chewing your food as much as possible helps for great digestion. Approximately 20 minutes prior to each Meal, drink 20mls of Apple Cider Vinegar Wescobee Apple Cider Vinegar & Honey is recommended! It s important to ensure adequate water intake throughout the day. If you feel the need to snack, try snacking on bananas or apples... or have a KAPAI PUKU Taki Bar! SERVINGS Recipes are based on one to two person serves. Multiply quantities for each additional person and multiply ½ quantities for children (if applicable). Please keep in mind quantities may change if you choose to add extra items. SHOPPING LIST KAPAI PUKU Original Blend KAPAI PUKU Naked Blend KAPAI PUKU Tribal Blend KAPAI PUKU Taki Bars Bananas Greek Yoghurt Figs Apples Milk Rice Milk or Natural Coconut Milk Rice Paper Avocados Lettuce Carrots Lebanese Cucumbers Bean or Alfalfa Sprouts Bok Choy Broccoli Leafy Green Salad Mix Corn on the Cob Celery Capsicum Snow Peas Eggs Asparagus Spinach Cos Lettuce Pumpkin Beetroot Sweet Potato Coconut Oil or Olive Oil Spring Onion Cous Cous Cauliflower White Vinegar Radishes Quinoa Kale Rocket Mushrooms Pears Grapes Papaya Mangoes Berries Pineapples Apricots Tomatoes Pine Nuts Plums Nectarines Kiwi Fruit Oranges Nori Sheets Pepitas Gluten Free Bread Wescobee Apple Cider Vinegar Honey Raw Nuts Chicken / Red Meat / Fish/Prawns / Tuna / Salmon OPTIONAL EXTRAS Cinnamon Molasses Ginger Himalayan Salt Cayenne Lemon/ACV Tahini Coconut Flakes Ginger Garlic Molasses Cashew Nuts Chia Lemon juice Cayenne Pepper Thyme Oregano Coriander Norganic Mayonnaise Organic Soy Sauce Feta
DAY 1 BREAKFAST Banana Yoghurt Blend one Banana with Greek Yoghurt (or Coyo, a dairy free Coconut Milk Yoghurt). Add KAPAI PUKU Tribal Blend to quartered fresh figs or grated apple. Allow to sit for 10 minutes to soften seeds. OPTIONAL EXTRAS Additional liquid of your choice can be added, e.g. Milk, Rice Milk or Natural Coconut Milk. LUNCH Rice Paper Rolls This would be partly prepared beforehand. Rice Paper Roll (approx.. 3 sheets). Avocado (take whole Avocado with you, and prepare immediately prior to eating). At home, wash and shred small bowl of Lettuce. Add to container with one medium sized grated Carrot and one small Lebanese Cucumber cut into ribbons. Cut Avocado in half, sectioning out slithers and place Rice Paper onto plate and add all of the container contents. OPTIONAL EXTRAS KAPAI PUKU, Diced Cooked Chicken (Prepared Prior), Bean and/or Alfalfa Sprouts, Himalayan Salt, Lemon Juice, Cayenne Pepper. DINNER - Baked Salmon Bake salmon in moderate oven, by placing on baking paper with a small dollop of Coconut Oil and sprinkle of Himalayan Salt. Cook for approx. 20 30 minutes. Drizzle with Lime or Lemon Juice. Serve with Lightly Steamed Bok Choy & Broccoli or Leaf Green Salad Mix. OPTIONAL EXTRAS KAPAI PUKU sprinkled on top of Fish. Fresh finely chopped Ginger added prior to cooking fish. Corn on the cob. Tablespoon of Tahini Dip added as an accompaniment. DAY 2 BREAKFAST Bircher Muesli OPTIONAL EXTRAS Cinnamon, Coconut flakes, or Ginger. LUNCH Supa Salad Combine Sprouts, diced Celery, finely sliced Cucumber, Diced Capsicum and one tablespoon of KAPAI PUKU Naked Blend. Lightly Steamed Snow Peas. Add a small handful of Nuts. OPTIONAL EXTRAS Lemon. DINNER Asparagus and Egg Adding into the same water - Asparagus cut into 30mm lengths and cook for another minute, then drain and add cold water to cool. Peel off eggshell and slice egg. Add Asparagus and Egg to a mix of mixed washed Lettuce, e.g. Continental. Add one Diced Tomato. OPTIONAL EXTRAS Tahini, Cayenne Pepper, Tuna, Salmon, Yoghurt.
DAY 3 BREAKFAST KAPAI PUKU Smoothie OPTIONAL EXTRAS Cinnamon, Coconut flakes, or Ginger. LUNCH Rice Paper Rolls Rice Paper - Nut Spread or Avocado (take whole Avocado to work and cut up and prepare just prior to eating). Sliced ribbons of Cucumber, Sprouts, grated Carrot, washed Spinach, shredded Cos Lettuce. OPTIONAL EXTRAS Lemon Juice, Himalayan Salt, prepared cooked Chicken, Fish, or Pine Nuts. DINNER Baked Vegies Peel and chop up ¼ Pumpkin, dice Carrot, quartered Beetroot and Sweet Potato. Use Coconut Oil or Olive Oil and mix together in deep roasting pan with baking paper. Once roasted, allow to cool slightly. Serve with leafy salad. Chicken, Red Meat or Fish can be cooked to accompany the vegies depending upon your preference. OPTIONAL EXTRAS Nuts (Pine Nuts are good but added after vegies are cooked!), Add KAPAI PUKU Naked Blend sprinkled over vegies once cooked. Add herbs to vegies prior to roasting (Thyme, Oregano or Rosemary), quartered Onion and whole Garlic Cloves can also be cooked with Roast Vegies, Garlic. Tahini. NOTE Make extra and keep for tomorrow s lunch! DAY 4 BREAKFAST Poached Pears Freshly poached Pears or Apples - cooked with a vanilla stick. Add a dollop of Yoghurt (or Rice Milk) and sprinkle KAPAI PUKU Tribal Blend over the top. OPTIONAL EXTRAS You may just want to serve KAPAI PUKU sprinkled on top of Poached pears or apples instead of including yoghurt or rice Milk. Better to poach your own as you can monitor your own sugar intake. Sprinkle Ginger or Cinnamon for added flavour. LUNCH Baked Vegies Have the extras from last night s dinner. DINNER - Chicken Delight Blend one Spring Onion, finely chopped, sprigs of freshly chopped Coriander and Parsley, Lemon Juice and Garlic, Cumin, turmeric into Blender. Rub these ingredients into diced Diced Chicken thighs, cover and place in fridge for 1 hour. Later add to flameproof casserole dish and cover with Chicken stock. Cover and bring to simmer on medium high heat, then reduce to a simmer for approximately 25 minutes until chicken is cooked. At the very last, add a diced carrot, broccoli and lightly cook. Add handful of Cous Cous and KAPAI PUKU and allow to sit, covered to keep warm for 10 minutes. Only reheat slightly if required on serving. OPTIONAL EXTRAS Pepper. Can be made with variations of different vegetables and or stock. Chick Peas can replace Chicken thighs for a Vegetarian alternative. NOTE Make extra and keep for tomorrow s lunch!
DAY 5 BREAKFAST Fruit Salad A mix of your favourite fruit. Avoid using melons with other fruit. OPTIONAL EXTRAS KAPAI PUKU Original Blend, Yoghurt. LUNCH Chicken Delight Have the extras from last night s dinner. DINNER KAPAI PUKU Fritatta Beat two to four Eggs (depending upon servings), Himalayan Salt, 4 Tablespoons of your favourite KAPAI PUKU Blend and one teaspoon Turmeric. Add one grated Carrot and one Beetroot. Dice a quartered Pumpkin and lightly steam. Place all ingredients in a lightly greased (using Coconut Oil) baking dish. Cook for approximately 20-25 minutes or until golden grown. OPTIONAL EXTRAS KAPAI PUKU, Pine Nuts, finely sliced Spring Onions. Serve with leafy green vegetables. DAY 6 BREAKFAST Bircher Muesli OPTIONAL EXTRAS Use coconut water instead of Apple, Coconut, Cinnamon. LUNCH Rice Paper Rolls This would be partly prepared beforehand. Rice Paper - Nut Spread or Avocado (take whole Avocado to work and cut up and prepare just prior to eating). Sliced Ribbons of Cucumber, Sprouts, grated Carrot, washed Spinach, Shredded Cos Lettuce. Dinner - Prawn Stir Fry OPTIONAL EXTRAS Substitute Prawns for any other seafood
DAY 7 BREAKFAST Fruit Salad A mix your favourite fruit. Avoid using melons with other fruit. OPTIONAL EXTRAS KAPAI PUKU Original Blend, Yoghurt. LUNCH Quinoa Salad This would be partly prepared beforehand. Cook Quinoa like rice or soak in water for one hour. Grate one medium sized raw Carrot, and one small raw Beetroot shredded sprigs of Coriander, loosely chopped washed Lettuce. Dice one small Lebanese Cucumber and one small Tomato. Mix together with Lemon or Lime Juice, Greek Yoghurt, grated Cucumber and crushed Garlic. OPTIONAL EXTRAS Lemon Juice, Himalayan Salt, prepared cooked Chicken, Fish, or Pine Nuts. DINNER KAPAI PUKU Rockling Using KAPAI PUKU as a crumbing, place uncooked Rockling into a bowl of KAPAI PUKU Naked Blend. Place into shallow pan with a small dollop of Coconut Oil and sprinkle of Himalayan Salt and sear both sides until cooked. Drizzle with Lime or Lemon Juice. Serve with leafy Green Salad comprising or Oak Leaf, Rocket Lettuce, finely sliced Radish, slithers of raw Carrot, quartered flowers or raw Cauliflower, slithers of Cucumber. Dress with Olive Oil and White Wine Vinegar, or Lightly steamed Asparagus (Ensure that you don t overcook - must still be crunchy. Lightly dress with Coconut Oil and serve immediately. DAY 8 Congratulations, you ve made it to Day 8! To reward your efforts, choose any food to eat BUT firstly, think of how you feel after the last 7 days, energy, lighter, clear thoughts, glowing skin etc, then think of the foods you will choose today, how will they make you feel? Do you really need it? Or is it a choice of habit? Either way, this is your free day, no attachment. Enjoy! DAY 9 BREAKFAST KAPAI PUKU Smoothie OPTIONAL EXTRAS Cinnamon, Coconut flakes, or Ginger. LUNCH Salad Wrap Requires up front preparation at home. Salad wraps made up with Wholegrain Thin Bread Wraps (or Rice Paper), Alfafa sprouts, Cos or iceberg Lettuce, grated Carrot. Ribbons or Diced Lebanese Cucumber or Tomato, Smoked Salmon, KAPAI PUKU. OPTIONAL EXTRAS Instead of Smoked Salmon you could use Cooked Chicken, Red Meat or Fish, Lemon Cayenne Pepper, Norganic Mayonnaise. DINNER Baked Salmon Bake Salmon in moderate oven, by placing on baking paper with a small dollop of Coconut Oil and sprinkle of Himalayan Salt. Cook for approx. 20-30 minutes. Drizzle with Lime or Lemon Juice. Stir Fry Vegetables in a small quantity of Coconut Oil. Vegetable selection may vary depending upon personal preferences. We have used Baby Corn, Bok Choy, Snow Peas, Carrots, Pumpkin, Cauliflower, Broccoli. Add Tamari or Organic Soy Sauce and KAPAI PUKU. You may choose to use Nuts and Lentils if you are vegetarian.
DAY 10 BREAKFAST Fruit Salad A mix your favourite fruit. Avoid using melons with other fruit. OPTIONAL EXTRAS KAPAI PUKU Original, Yoghurt. LUNCH Chicken Delight Salad wrap will require up front preparation at home. Keep Egg and Tomato Separate from Asparagus and Lettuce. Do not combine all ingredients until just prior to eating. Salad wraps made up with Wholegrain Thin Bread Wraps (or Rice Paper). Hard Boil one egg. Adding into the same water - Asparagus cut into 30mm lengths and cook for another minute, then drain and add cold water to cool. Peel off eggshell and slice egg. Place Asparagus and Rocket, Egg and Diced Tomato and Alfalfa together into wrap. (Lebanese Cucumber can be Diced or sliced into Ribbons). KAPAI PUKU. OPTIONAL EXTRAS Instead of Smoked Salmon you could use cooked Chicken, Red Meat or Fish, Lemon Cayenne Pepper or Norganic Mayonnaise. DINNER Sweet Chicken Salad Place Walnuts onto baking paper. Drizzle Honey over Walnuts and lightly bake in moderate oven for 4-5 minutes. Place finely sliced Spring Onions and crushed Garlic into wok with a small amount of Coconut Oil. Add diced Chicken and stock cube (Massel s MSG Free) into wok and stir until cooked. Add Honey to cooked Chicken within wok. Allow to cool. Combine Cos Lettuce or Oak Leaf Lettuce, Coriander, diced Celery, finely sliced Radish, Capers, Alfafa into a salad bowl. Then add cooked Chicken and Roasted Walnuts. NOTE Keep extras for tomorrow s lunch. Best to keep the vegetables in a separate container from the Chicken and Walnuts until ready to eat to prevent salad from dropping. DAY 11 BREAKFAST Bircher Muesli OPTIONAL EXTRAS Coconut, Nuts, Manuka Honey, Molasses, Ginger, Cinnamon. LUNCH Sweet Chicken Salad Have the extras from last night s dinner. Could be eaten just as a salad or served in a flat wholemeal bread sandwich wrap. Dinner Cucumber Sushi
DAY 12 BREAKFAST Bircher Blend Blend one Banana with Greek Yoghurt (or Coyo, dairy free Coconut Milk Yoghurt. Add KAPAI PUKU Tribal Blend to quartered fresh figs or grated Apple. Allow to sit for 10 minutes to soften seeds. OPTIONAL EXTRAS Additional liquid of your choice can be added, e.g. Milk, Rice Milk or Natural Coconut Milk. Alternatively use Fresh Berries. LUNCH Salad Wrap Salad wrap will require up front preparation at home. Salad wraps made up with Wholegrain Thin Bread Wraps (or Rice Paper). Alfafa Sprouts, Cos Lettuce, grated Carrot. Ribbons or diced Lebanese Cucumber or Tomato. KAPAI PUKU. OPTIONAL EXTRAS Alternatively you could use Nut Meat, Chick Peas, Red Meat or Fish. Lemon Cayenne Pepper, Norganic Mayonnaise. DINNER KAPAI PUKU Wok Tossed Vegies Add crushed Garlic to Wok and lightly fry Diced Chicken in a small dollop of Coconut Oil. Include a crumbled Stock Cube to the cooking chicken (Massel s MSG Free). Add Vegetables to Wok and cook for a short time only for vegetables to still remain crunchy. We have used Baby Corn, Bok Choy, Snow Peas, Carrots, Pumpkin, Cauliflower, Broccoli. Add Organic Soy Sauce. Add quarter of a cup of water (if looking dry). Add a spoonful of Manuka Honey. Add KAPAI PUKU Original or Naked Blend. OPTIONAL EXTRAS Carrots, Capsicum, or Bean Sprouts, Spring Onions. You may choose to use Nuts or Tofu if you are vegetarian. DAY 13 BREAKFAST Bircher Blend Blend one Banana with Greek Yoghurt (or Coyo, a dairy free coconut milk yoghurt). Add KAPAI PUKU Tribal Blend to quartered fresh figs or grated Apple. Allow to sit for 10 minutes to soften seeds. LUNCH Rice Paper Rolls This would be partly prepared beforehand. Rice Paper - Nut Spread or Avocado (take whole Avocado to work and cut up and prepare just prior to eating). Sliced ribbons of Cucumber, Sprouts, grated Carrot, washed Spinach, shredded Cos Lettuce. OPTIONAL EXTRAS Lemon Juice, Himalayan Salt, prepared cooked Chicken, Fish, or Pine Nuts. Dinner - KAPAI PUKU Stuffed Artichokes Capsicum can be substituted for the Artichokes.
DAY 14 BREAKFAST Bircher Blend Blend one Banana with Greek Yoghurt (or Coyo, a dairy free Coconut Milk Yoghurt). Add KAPAI PUKU Tribal Blend to quartered fresh figs or grated Apple. Allow to sit for 10 minutes to soften seeds. OPTIONAL EXTRAS Additional liquid of your choice can be added, e.g. Milk, Rice Milk or Natural Coconut Milk or Apple Juice. LUNCH Supa Salad This would be prepared beforehand into container. Combine Sprouts, diced celery, finely sliced Cucumber, diced Capsicum, tablespoon of KAPAI PUKU Naked Blend. Lightly steamed Snow Peas. Add a small handful of Nuts. OPTIONAL EXTRAS Lemon Juice. DINNER Baked Salmon Bake Salmon in moderate oven, by placing on baking paper with a small dollop of Coconut Oil and sprinkle of Himalayan Salt. Cook for approx. 20-30 minutes. Drizzle with Lime or Lemon Juice. Serve with leafy salad consisting of rocket, spinach, grated carrot, avocado, sliced cucumber and KAPAI PUKU. (Variations of lettuce can make a tasty difference). You may choose to use Nuts and Lentils or nut meats if you are vegetarian. NOTE Make extra to keep for tomorrow s lunch. Suggest making an additional amount and serving for the following days lunch. Recommend that you keep the vegetables in a separate container from the Fish until ready to eat to prevent salad from dropping. DAY 15 BREAKFAST Fruit Salad A mix your favourite fruit. Avoid using melons with other fruit. LUNCH Baked Salmon Have the extras from last night s dinner. Could be eaten just as a salad or served in a flat wholemeal bread sandwich wrap. Dinner - Tuna Sashimi Fresh Watermelon served an hour later.