Frequently Asked Questions

This makes the recipes scalable for additional people.

Often I ask you to cook up 2 portions and save one for the following day’s lunch.

Throughout the 30 day programme, except for the first 4 days, there is plenty of protein from all different sources.

The first 4 days are designed to shift thinking to placing vegetables as the hero of your meal.
Without knowing, we might have a tendency to over consume protein.
For example, planning meals in terms of protein first ie “chicken breast for dinner” and then thinking (almost as second thought) about some vegetables and carbs to team it up with.

This thinking could lead to a plate consisting of a large chicken breast, or piece of salmon, with some salad on the side and perhaps some whole-wheat pasta or brown rice.
Examining what’s on that plate, it is woefully lacking in vegetables and yet that might be considered a healthy meal.

What I’m trying to do here is to place the focus on the vegetables first.

Your gut microbiota will love you for it!

All the vegetable dishes can be cooked up for your family. Simply add in a protein that they would like such as some simple home-made meatballs for children.
In the first week, when calculating how much to buy, the other person/s are unlikely to want as many vegetables as you because they will be filling up on protein as well.

Males can also do this programme.

Benefits for them might include it being anti-inflammatory (including prostate health), weight loss, gaining energy and de-stressing.

Men need more protein than women, so calculate the protein in their meals at about 40% more than the recipe suggests.

The Australian Recommended Dietary Intake per day for an adult male: 64 g/day (0.84 g/kg).

The programme, designed for adult women, allows for approximately 46 g/day of protein, based on the Australian Recommended Dietary Intake.

Reference here:

It’s fine to dip in and out.

My wish is that you will stay with me on the programme throughout the 30 days.

There may be times when you are busy and can’t prepare stuff ahead of time or get organised. Or there may be family or personal issues that de-rail you.

This life stuff will come up.

When you get the chance come back to the programme, re-group, go to wherever we are and join straight back in.

Yes you can drink coffee and tea if you wish.

In the first week I suggest that you drink it black, or with a plant based milk, because the first week is all about ‘resetting’ your body, and changing unhelpful habits.

One of these might be drinking milk coffee a couple of times each day – that could mean that you are drinking about 400-500mls of milk each day. This can potentially affect not just your weight but also your hormone balance.

Do you have more than one or two coffees each day? You might want to consider going off this at some point and giving yourself a break from coffee for a couple of weeks.

If you avoid alcohol whilst doing the EVS programme you will gain many more benefits than if you continued to drink throughout the 4 weeks.

If one of your goals is weightloss then drinking alcohol will absolutely hamper this.

The snacks throughout the programme are optional.
I’ve included some suggestions.

This programme is not designed to be low FODMAPS, however all the recipes are gluten free, and many of the recipes are dairy free or where dairy is included you can swap the dairy for other lactose free choices.

If you want to follow the programme and find you do better on low FODMAPS foods then swap your ingredients. ie swap out onions and garlic, and substitute in green tops of spring onions; Swap apple with banana or kiwi fruit.


Extra Virgin Olive Oil (EVOO) can withstand high temperatures up to 210ºC without being damaged by the heat.
It is highly unlikely that in your home kitchen you will get to those high temperatures.
This means it is safe and really healthy to use EVOO for cooking as well as dressings.

Extra Virgin Olive Oil (EVOO) is one of the most effective anti-inflammatory ingredients.

In research it has even been shown to help with weightloss, as well as improve blood cholesterol profiles and assist with female hormone balance.

Eggs are a great source of protein, and can contain many important minerals and vitamins such as fat-soluble vitamin A and E. These are great anti-oxidant vitamins. Also found in eggs are beneficial omega-3 oils.
These oils and vitamins are often lower in factory farmed eggs, so choose genuine free-range or organic if possible.
Plus the health of the bird is an important consideration, and allowing it to pasture-range free means it will be healthier and have greater amounts of beneficial vitamins and minerals, as well as needing less antibiotics.
Organic eggs are the best since they restrict the amount of chemicals (pesticides etc) that naturally end up in the yolk of an egg.

Some of you may find it hard to source all the ingredients. Others of you may have intolerance to certain foods.
So I suggest you swap them for others.

For example:
Spinach is interchangeable with kale or silverbeet or chard.
Sweet potato can be swapped for pumpkin or swede.
Herbs – can be swapped to another type of herb you may already have, or with a dried herb.
Red onions can be swapped for white or shallots or spring onions.
Cabbage – can be swapped from red to white or savoy or chinese.
Dairy milks – can be swapped with plant based milks.
Cheese can be swapped with ‘Tofu Cheese’.
Eggs can be swapped with cheese or tofu or humus; Or if it is a cake then use this swap: 1 egg = 1 heaped tablespoon flax seed/linseed meal or psyllium husks.

There are a few unusual ingredients that occasionally crop up during the 30 days.
Sea vegetables are one of them. They are an important food when considering health and the health of the endocrine system.
Wakame seaweed is a particular favourite of mine as it is so versatile. Once you have bought a packet of dried Wakame you’ll find I use it many times over the 30 days, so it won’t go to waste.

These harder to find ingredients like wakame, dried shiitake mushrooms (week 2) are optional but can be found from the following sources:

  • Health food stores
  • Asian stores
  • Online stores – in the UK such as Ocado and Hogmedod for dry goods such as pulses and beans.
  • In Australia online from Honest To Goodness:

I use dried herbs and spices throughout the 30 days. This is because they add great flavour to dishes, plus stimulate the digestion and contain many beneficial phytonutrients and minerals.
In Australia I have worked with Liz, founder of The Spice People, to put together a bundle of the spices used during the 30 day programme.
This will make it super easy for you to be able to grab those to use as you go through the month.
She has listed the spice bundle on her website here:

In the UK I have got to know The Spicery as they have really fresh herbs and spices, and they are a small business passionate about their work just like me! Here’s a link to their online selection:  The Spicery

The programme has been designed for adult women wanting to gradually loose some weight. So, on average, each day equals about 1500 – 1700 calories.

Each woman has differing needs –  you may exercise a great deal, or only a little, have a sedentary desk/office job or be active all day; This will mean that calorie needs can be quite varied.

If you are an active woman, and don’t wish to loose weight, then adjust the meals to include more fat, carbohydrates and protein.

If you are a woman who wishes to loose some weight, then the menu plan and recipes may well suit you. If however you don’t seem to be loosing any weight then please get in touch with me either via the private Facebook group or directly from the Contact Box on the Programme’s Home Page.

In the first week of the programme there are no dairy foods, and only a small amount in the second week. After this dairy foods return as a choice.

This is because dairy foods can sometimes be over consumed and the first week is about resetting thoughts around healthy eating.

Other foods included in those first two weeks contain calcium, such as green leafy vegetables, broccoli, asparagus, pulses/legumes, nuts/seeds. This does not total the daily requirement for calcium. So I recommend if someone needs the Australian Dietary Recommendation for calcium each day in those first two weeks, then it would be a good idea to supplement with a quality calcium supplement, until enough dairy comes back into the programme to satisfy their needs.

Children and teenagers: I do not recommend children do this programme. If a teenager wants to eat from the programme, then I would not recommend they go off dairy foods unless they have an intolerance to them. I suggest they eat dairy foods each day from the beginning, as their source of calcium.

The Australian recommended amount of calcium for an adult woman is 1,000mg per day. See reference link here:

I do not recommend children eat from this programme. That is, she or he can eat the dishes ie vegetables etc, but they will need extra protein, calcium-rich foods, and iron-rich foods. The amount dependant on their age and activity. The programme is designed for an adult woman.

If your teenager wants to eat from this programme, they can eat the dishes, but they will need extra protein, calcium-rich foods such as dairy (see Calcium section in the FAQ) and iron-rich foods such as chicken and other meats.

A great many of the meals are vegetarian throughout the programme. Where a dish asks for seafood as the protein choice, then as a Vegetarian, swap to another protein source such as – eggs, dairy, tofu, pulses/legumes, nuts/seeds or a combination of those.