Day 1: Breakast

• 1 cup raw (natural) rolled oats  
• 3⁄8 cup quinoa flakes
• ¾ cup raw cashews, roughly chopped
• 2 tbsp raw almonds, roughly chopped
• ½ tbsp LSA (or 1⁄4 tbsp linseeds and 1⁄4 tbsp sesame seeds)
• ½ tsp ground cinnamon
• 1⁄4 tsp ground ginger
• 2 tbsp boiling water
• 1 tbsp pure maple syrup
• 1⁄4 tsp pure vanilla extract
• 35g reduced-sugar dried cranberries
• 250ml high-calcium, lactose-free skim milk and 85g pomegranate seeds, to serve

• Preheat the oven to 140°C (120°C fan-forced). Line one large baking tray with baking paper.
• Place the oats, quinoa flakes, cashews, almonds, LSA or seeds in a large bowl and stir to combine. Add the cinnamon, ginger and mix well.
• Combine the boiling water, maple syrup and vanilla in a heatproof jug and pour over the oat mixture, then stir to mix it through evenly; the oat mixture should be slightly damp but not wet.
• Add the oat mixture to the tray, spreading it out to form an even layer.
• Bake for 35 minutes until fragrant and golden.
• Leave to cool on the tray, then stir through the cranberries. Store in an airtight container for up to 3 weeks.
• Scoop one serve into bowl and top with skim milk and pomegranate seeds.

If you are sensitive to FODMAPS, swap cashews for low-FODMAP nuts (brazil/macadamia/pecan/hazelnuts); and reduce the serve of pomegranate seeds to 40g per serve.

Healthy Snacks

• 1 medium banana
• 125g of fresh berries
• 1 medium peach or nectarine
• 2 kiwi fruits

*Allow for up to 3 serves from your healthy snack list each day.