Discover how you can create your own DIY wellness retreat meal plan on a budget!
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If you’re feeling tired and run down, you’re not alone. It’s a feeling that’s all too common. While it’s tempting to book a spa retreat to restore your energy and balance, if you're on a tight budget and time is of the essence, why not treat yourself from the comfort of your own home?
The good news is we have the perfect solution for you – create your own DIY wellness retreat meal plan with these easy recipes!
To give you a headstart, nutritionist Sarah Di Lorenzo of Sunrise came up with a meal plan that will make you feel like you’re in a luxurious spa.
Breakfast
Ginger Shot Ingredients: 500 grams of fresh ginger (peeled), Juice of 5 lemons, 1/4 cup of coconut water and 2 tablespoons of honey.
Instructions: Blend the ingredients until smooth, then pour the mixture into an ice cube tray and freeze. Have a 15ml serving every morning.
Seasonal Fruit and Yoghurt with Chia Seeds, Cinnamon, and Ginger With Granola Ingredients: 3 different types of seasonal fruit to make 1 cup, 1/2 cup of Greek yoghurt, 1 tablespoon of chia seeds, 1/2 teaspoon of cinnamon, 1/2 cup of granola and 1/4 cup of fresh mint.
Instructions: Mix the cinnamon through the yoghurt, then add the yoghurt to a bowl with the fruit and granola. Sprinkle chia seeds and garnish with fresh mint.
Mid Morning Nuts (30 grams)
Lunch
Healthy Bento Box Ingredients: 1/2 cup of cooked brown rice, 1/2 cup of beans, 1/4 avocado, 2 tablespoons of Kimchi, 1/2 cup of grated carrot, 1/2 cup of grated beetroot, 1/2 cup of spinach and 2 spears of asparagus.
Instructions: Lightly cook the asparagus in a pan for 2 minutes. Then, assemble all the ingredients in a bento box.
Mid-Afternoon Fruit
Dinner
Turmeric Fish Ingredients: 1 stalk of lemongrass, 2 cm piece of ginger (chopped), 1/2 small chilli (deseeded and chopped), 1 spring onion (chopped), 1 clove of garlic, zest of 1 lime and cut into wedges, 2 teaspoons of extra-virgin olive oil, 100 ml coconut milk, 1 teaspoon of turmeric, 2/3 cup of vegetable stock, 1 tablespoon of fish sauce, 1 teaspoon of maple syrup, 40 grams of green beans, 100 grams of white fish fillet (cut into 2-inch pieces) and 5 chopped cherry tomatoes.
Instructions: Blend the lemongrass, ginger, chilli, spring onion, garlic, oil, and zest to make a paste. Add the coconut milk to a saucepan and bring to a high heat. Then, simmer and add in the paste and turmeric. Pour in the stock, fish sauce, maple syrup, and 60ml of water. Simmer for 5-7 minutes, add the beans and fish, and cook until cooked through. Add in the tomatoes at the last minute, and serve with wedges. You could also serve it with leafy green salad, lime wedges, rice, cauliflower rice, or noodles of your choice.
Sarah’s Granola Ingredients: 4 cups of raw organic rolled oats, 1 cup of raw nuts (chopped), 1/4 cup of raw seeds, 1/2 cup of raw honey or maple syrup, 1/2 cup of virgin coconut oil, 1/2 teaspoon of vanilla extract, 1/2 teaspoon of almond extract, 1/2 teaspoon of cinnamon and 1/2 teaspoon of sea salt.
Instructions: Preheat the oven to 200 degrees. Mix all the dry ingredients in a bowl. In another bowl, mix the liquid ingredients together. Spread the mixture in a thin layer on a baking sheet lined with baking paper, and bake for 20 minutes or until golden brown.
Yoghurt, Honey, Olive Oil, and Avocado Hair Mask Ingredients: 1 tablespoon of plain yoghurt, 1/2 teaspoon of honey, 1/2 teaspoon of extra-virgin olive oil and 1/2 teaspoon of mashed avocado.
Instructions: Blend or stir the ingredients until a smooth paste forms. Apply to dry hair for 30 minutes. Rinse out after.
Effective Relaxation Techniques for Your DIY Wellness Retreat
Beyond nourishing your body with healthy meals, a DIY wellness retreat also needs effective relaxation techniques to recharge your mind and soul. These strategies are inexpensive, realistic and can be easily practised at home. From meditation to aromatherapy, these methods illuminate the fact that relaxation doesn't require a lavish spa or pricey resort—it's about turning your home into a sanctuary.
Meditation is one remarkably effective relaxation technique. Starting your day with even a 10-minute meditation can have a substantial impact on your physical stress and mental well-being. Begin by finding a quiet, comfortable space. Sit down and close your eyes. Take deep, slow breaths, concentrating on each inhale and exhale. As you breathe, focus on releasing any tension or anxiety you might be holding onto. This morning ritual will set the stage for a day filled with calmness and clarity.
Additionally, you can incorporate aromatherapy into your DIY wellness retreat. Essential oils such as lavender, ylang-ylang and chamomile are renowned for their stress-relieving properties. You can purchase an affordable oil diffuser online or in a local wellness store. Place it in your chosen space, add a few drops of your favourite calming oil, and let it fill the room with a gentle, soothing scent. Research has shown that certain scents have the ability to launch the brain into a state of relaxation, thus making aromatherapy a powerful therapeutic tool.
Finally, consider taking a relaxing bath at the end of your day. You may add Epsom salt, renowned for its muscle-soothing properties, and a few drops of lavender oil to your bath water. Immerse yourself in the warm, fragrant waters, unwind and let all your worries melt away. You might even play some calming music or light a few candles around the bath for that extra atmosphere.
Our homes should be spaces where we feel truly at peace, and with these simple relaxing techniques and meal plans, you can transform yours into a haven of tranquillity. Remember, your wellness retreat doesn't have to be extravagant, just thoughtful, so you can replenish your mind, body, and spirit. Have you tried some of these techniques before? Let us know in the comments below!
The good news is we have the perfect solution for you – create your own DIY wellness retreat meal plan with these easy recipes!
To give you a headstart, nutritionist Sarah Di Lorenzo of Sunrise came up with a meal plan that will make you feel like you’re in a luxurious spa.
Tired of expensive wellness retreat meals? Recreate your own at home! Image: Freepik.
Breakfast
Ginger Shot Ingredients: 500 grams of fresh ginger (peeled), Juice of 5 lemons, 1/4 cup of coconut water and 2 tablespoons of honey.
Instructions: Blend the ingredients until smooth, then pour the mixture into an ice cube tray and freeze. Have a 15ml serving every morning.
Seasonal Fruit and Yoghurt with Chia Seeds, Cinnamon, and Ginger With Granola Ingredients: 3 different types of seasonal fruit to make 1 cup, 1/2 cup of Greek yoghurt, 1 tablespoon of chia seeds, 1/2 teaspoon of cinnamon, 1/2 cup of granola and 1/4 cup of fresh mint.
Instructions: Mix the cinnamon through the yoghurt, then add the yoghurt to a bowl with the fruit and granola. Sprinkle chia seeds and garnish with fresh mint.
Mid Morning Nuts (30 grams)
Lunch
Healthy Bento Box Ingredients: 1/2 cup of cooked brown rice, 1/2 cup of beans, 1/4 avocado, 2 tablespoons of Kimchi, 1/2 cup of grated carrot, 1/2 cup of grated beetroot, 1/2 cup of spinach and 2 spears of asparagus.
Instructions: Lightly cook the asparagus in a pan for 2 minutes. Then, assemble all the ingredients in a bento box.
Mid-Afternoon Fruit
Dinner
Turmeric Fish Ingredients: 1 stalk of lemongrass, 2 cm piece of ginger (chopped), 1/2 small chilli (deseeded and chopped), 1 spring onion (chopped), 1 clove of garlic, zest of 1 lime and cut into wedges, 2 teaspoons of extra-virgin olive oil, 100 ml coconut milk, 1 teaspoon of turmeric, 2/3 cup of vegetable stock, 1 tablespoon of fish sauce, 1 teaspoon of maple syrup, 40 grams of green beans, 100 grams of white fish fillet (cut into 2-inch pieces) and 5 chopped cherry tomatoes.
Instructions: Blend the lemongrass, ginger, chilli, spring onion, garlic, oil, and zest to make a paste. Add the coconut milk to a saucepan and bring to a high heat. Then, simmer and add in the paste and turmeric. Pour in the stock, fish sauce, maple syrup, and 60ml of water. Simmer for 5-7 minutes, add the beans and fish, and cook until cooked through. Add in the tomatoes at the last minute, and serve with wedges. You could also serve it with leafy green salad, lime wedges, rice, cauliflower rice, or noodles of your choice.
Health is wealth! Remember to eat your leafy greens! Image: Freepik.
Sarah’s Granola Ingredients: 4 cups of raw organic rolled oats, 1 cup of raw nuts (chopped), 1/4 cup of raw seeds, 1/2 cup of raw honey or maple syrup, 1/2 cup of virgin coconut oil, 1/2 teaspoon of vanilla extract, 1/2 teaspoon of almond extract, 1/2 teaspoon of cinnamon and 1/2 teaspoon of sea salt.
Instructions: Preheat the oven to 200 degrees. Mix all the dry ingredients in a bowl. In another bowl, mix the liquid ingredients together. Spread the mixture in a thin layer on a baking sheet lined with baking paper, and bake for 20 minutes or until golden brown.
Yoghurt, Honey, Olive Oil, and Avocado Hair Mask Ingredients: 1 tablespoon of plain yoghurt, 1/2 teaspoon of honey, 1/2 teaspoon of extra-virgin olive oil and 1/2 teaspoon of mashed avocado.
Instructions: Blend or stir the ingredients until a smooth paste forms. Apply to dry hair for 30 minutes. Rinse out after.
Effective Relaxation Techniques for Your DIY Wellness Retreat
Beyond nourishing your body with healthy meals, a DIY wellness retreat also needs effective relaxation techniques to recharge your mind and soul. These strategies are inexpensive, realistic and can be easily practised at home. From meditation to aromatherapy, these methods illuminate the fact that relaxation doesn't require a lavish spa or pricey resort—it's about turning your home into a sanctuary.
Meditation is one remarkably effective relaxation technique. Starting your day with even a 10-minute meditation can have a substantial impact on your physical stress and mental well-being. Begin by finding a quiet, comfortable space. Sit down and close your eyes. Take deep, slow breaths, concentrating on each inhale and exhale. As you breathe, focus on releasing any tension or anxiety you might be holding onto. This morning ritual will set the stage for a day filled with calmness and clarity.
Meditation allows you to focus on the present moment and manage your stress. Image: Freepik.
Additionally, you can incorporate aromatherapy into your DIY wellness retreat. Essential oils such as lavender, ylang-ylang and chamomile are renowned for their stress-relieving properties. You can purchase an affordable oil diffuser online or in a local wellness store. Place it in your chosen space, add a few drops of your favourite calming oil, and let it fill the room with a gentle, soothing scent. Research has shown that certain scents have the ability to launch the brain into a state of relaxation, thus making aromatherapy a powerful therapeutic tool.
Finally, consider taking a relaxing bath at the end of your day. You may add Epsom salt, renowned for its muscle-soothing properties, and a few drops of lavender oil to your bath water. Immerse yourself in the warm, fragrant waters, unwind and let all your worries melt away. You might even play some calming music or light a few candles around the bath for that extra atmosphere.
Our homes should be spaces where we feel truly at peace, and with these simple relaxing techniques and meal plans, you can transform yours into a haven of tranquillity. Remember, your wellness retreat doesn't have to be extravagant, just thoughtful, so you can replenish your mind, body, and spirit. Have you tried some of these techniques before? Let us know in the comments below!
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