WEEK 2
MONDAY
Breakfast
Vanilla Chia Crepes
Ingredients
- 45ml unsweetened almond milk
- 2 free range eggs
- 35ml liquid egg whites
- 5g chia seeds
- 30g vanilla protein powder (all natural)
- 30g fresh raspberries
- 1 tsp. coconut oil
- 1/2 tsp. stevia or 1 tsp. native
Method
- Crack the eggs into a bowl and whisk vigorously. Add the protein powder, stevia, chia seeds and almond milk and combine well
- Heat the coconut oil in a non-stick fry pan over medium temperature and pour half of the batter into the frying pan and cook for two minutes or until it sets underneath
- Flip the crepe over and continue cooking for a couple of minutes. Remove the crepe from the pan and transfer to a plate
- Repeat this process for the second half of the batter
- Evenly divide the raspberries between the two crepes and sprinkle in the middle. Fold one half of the crepe over, enclosing the raspberries
- Serve both crepes
Green Coco Balls
Ingredients
- 60g raw, unsalted cashews
- 5g (2 tsp.) Greens powder
- 20g vegan vanilla protein powder
- 120g Medjool dates, pitted
- 30g desiccated coconut
- 2 tsp. (10ml) extra virgin coconut oil
- 2 tbsp. filtered water
Method
- Soak the cashews and dates in a bowl of hot water for 5 minutes to soften them. Drain the water and transfer the cashews and dates into a food processor
- Process the cashews and dates until a paste texture forms
- Mix in the coconut, protein powder, green powder, coconut oil, and water and blend until all the ingredients are combined
- Divide the mixture into 5 piles
- Gently roll the balls in the palm of your hands to form 5 balls
- Refrigerate for 1/2 hour before serving 1 ball. Keep the balls in the fridge and have them throughout the week
Lunch
Seared Chicken Nutrition Bowl
Ingredients
- 200g raw chicken breast, chopped
- 350g sweet potato, cubed
- 300g green beans, ends trimmed
- 200g broccoli florets
- 5ml (1 tsp.) extra virgin coconut oil
- 5ml (1 tsp.) extra virgin olive oil
- 2 garlic cloves, crushed
- 1 tsp. dried coriander
- 1 lemon wedge
Method
- Preheat oven to 180 degrees and line a baking tray with baking paper. Place the sweet potato on the tray and season with salt and pepper. Bake in the oven for 25 minutes. Remove the tray from the oven and set aside
- To cook the green beans and broccoli, boil water in a saucepan over medium temperature and add the green beans and broccoli. Cook for 5-7 minutes. Drain the water from the vegetables and place back in the pot. Drizzle the olive oil over the broccoli and beans
- Heat coconut oil in a non-stick fry pan and cook the chicken with crushed garlic and coriander for 7 minutes, turning occasionally to ensure both sides are cooked. Squeeze lemon over the chicken
- Divide the chicken, sweet potato, broccoli and green beans between two different bowls
- Dish one serving of the chicken with sweet potato, broccoli and greens beans and refrigerate the second serving for tomorrow’s leftovers
Pm Snack
Protein Almond Shake
Ingredients
- 30g natural protein powder (flavour of your choice)
- 300ml unsweetened almond milk
Method
- Add the protein powder and almond milk in a protein shaker
- Shake vigorously until protein powder is dissolved
- Serve
Dinner
Avocado Bruschetta On Salmon
Ingredients
- 100g raw salmon fillet
- 1/3 cup avocado, chopped
- 1/3 red onion, diced
- 8 cherry tomatoes, chopped in half
- 1 cup fresh basil, chopped
- 2 tsp. olive oil
- 1 lemon, freshly squeezed
- 2 tsp. dried thyme
- 1 garlic clove, crushed
Method
- Preheat an oven to 180 degrees and line a baking tray with foil
- Place the salmon fillets on the foil, skin down, and pat dry with a paper towel
- Coat the salmon fillet with 1/2 lemon freshly squeezed, thyme and crushed garlic. Sprinkle Himalayan salt and pepper over the top. Bake in the oven for 5-7 minutes or until liking. Remove the salmon from the heat
- Whilst the salmon is baking, combine the cherry tomatoes, basil, avocado and onion in a bowl. Drizzle the remaining lemon juice and olive oil over the top
- Dish the salmon on a serving plate. Pour the avocado bruschetta over the salmon
- Serve
TUESDAY
Breakfast
Dairy-Free Hemp Scrambled Eggs
Ingredients
- 2 free range organic eggs
- 100ml liquid egg whites
- 5g hemp seeds
- 4 cherry tomatoes, chopped in half
- 100g baby spinach leaves
- 20g red onion
- 5ml extra virgin olive oil
- 1 garlic clove, crushed
- 40ml unsweetened almond milk
- Himalayan salt
Average Quantity Per Serve
Average Quantity Per 100g
Calories
380 cal
70 cal
Protein
43.3g
8.0g
Fat, total
20.4g
3.8g
- saturated
4.7g
0.9g
Carbohydrate
5.4g
1.0g
- sugars
4.2g
0.8g
Sodium
544mg
101mg
Method
- Crack the eggs into a bowl and whisk vigorously. Mix in the liquid egg whites and almond milk. Season with Himalayan salt
- Heat olive oil in a non-stick fry pan over medium heat and saute the onion with garlic for a few minutes
- Mix in the cherry tomatoes and baby spinach leaves and continue cooking for a couple of minutes
- Pour the egg mixture into the pan. Whilst the egg is cooking, use a wooden spoon to gently push the egg mixture creating small lumps throughout. Continue cooking for a few minutes or until its cooked
- Sprinkle the hemp seeds into the scrambled eggs
- Serve in a bowl
Am Snacks
Protein Almond Shake
Lunch
Seared Chicken Nutrition Bowl (leftover)
Pm Snack
Green Coco Balls (leftover)
Dinner
Turkey And Vegetable Stir-fry
Ingredients
- 300g raw turkey breast, sliced
- 200g snow peas
- 100g carrot, cut into matchsticks
- 200g green beans, ends trimmed
- 2 tbsp. tamari sauce
- 1 tsp. grated ginger
- 1 garlic clove, crushed
- 15ml (1 tbsp.) extra virgin coconut oil
- 1 small red chili, chopped
Average Quantity Per Serve
Average Quantity Per 100g
Calories
438 cal
85 cal
Protein
59.8g
11.7g
Fat, total
15.6g
3.1g
- saturated
8.3g
1.6g
Carbohydrate
9.9g
1.9g
- sugars
6.7g
1.3g
Sodium
623mg
122mg
Method
- Heat coconut oil in a non-stick wok over medium heat and cook the turkey breast for 4-5 minutes with the crushed garlic or until it’s cooked in the middle. Transfer the turkey to a separate bowl
- Using the same wok over medium temperature cook the snow peas, carrot, green beans and chili with grated ginger for 5-7 minutes
- Mix in the turkey and tamari sauce. Season with Himalayan salt and pepper
- Divide the Turkey stir-fry into two meals. Dish one serving in a bowl and refrigerate the second meal for tomorrow’s dinner
WEDNESDAY
Breakfast
Chocolate Chia Smoothie
Ingredients
- 100g peeled banana, frozen
- 50g baby spinach leaves
- 5g (2tsp.) cacao powder
- 5g (2 tsp.) chia seeds
- 10g dried goji berries
- 20g vegan vanilla protein powder (no added sugar)
- 300ml unsweetened almond milk
- 1/2 cup ice
Average Quantity Per Serve
Average Quantity Per 100g
Calories
426 cal
83 cal
Protein
34.0g
6.7g
Fat, total
7.9g
1.6g
- saturated
1.1g
0.2g
Carbohydrate
51.6g
10.1g
- sugars
28.3g
5.6g
Sodium
305mg
60mg
Method
- Add all the ingredients in a blender and blend until smooth consistency is formed
- Pour the smoothie into a large glass
- Enjoy
Am Snacks
Green Coco Balls (leftover)
Lunch
Citrus Salmon With Wholegrain Rice And Snow Peas
Ingredients
- 150g salmon fillet (2 x 75g)
- 55g uncooked brown rice
- 390g snow peas
Citrus Marinade
- 2 tbsp. fresh lemon juice
- 1 tbsp. fresh lime juice
- 2 tsp. dried parsley
- 1 tsp. dried thyme
- 1 garlic clove, crushed
Average Quantity Per Serve
Average Quantity Per 100g
Calories
430 cal
117 cal
Protein
34.1g
9.3g
Fat, total
12.6g
3.4g
- saturated
3.0g
0.8g
Carbohydrate
39.6g
10.8g
- sugars
6.8g
1.9g
Sodium
71mg
19mg
Method
- Begin by marinating the salmon with the citrus marinade ingredients in a bowl. Cover and refrigerate for 30 minutes
- Boil 200ml of water in a saucepan over medium heat and cook the brown rice for 25 minutes. Add more water if required. Season with Himalayan salt and pepper
- In a separate saucepan over medium heat, boil the snow peas for 2 minutes. Drain the water and set aside
- Heat a barbecue grill over medium temperature and cook the salmon fillets, skin side up, for 3-4 minutes on each side, or until cooked to liking
- Divide the salmon, snow peas and brown rice into two meals
- Dish one serving of the salmon, snow peas, and brown rice and refrigerate the second meal for tomorrow’s leftover
Pm Snack
Roasted Vegetables With Almond Flakes
ngredients
- 250g eggplant, sliced
- 100g red capsicum, sliced
- 180g zucchini, sliced
- 15ml (1 tbsp.) extra virgin olive oil
- 15g almond flakes
- 2 garlic cloves, crushed
- 1 tbsp. dried rosemary
Average Quantity Per Serve
Average Quantity Per 100g
Calories
235 cal
57 cal
Protein
8.2g
2.0g
Fat, total
16.1g
3.9g
- saturated
1.6g
0.4g
Carbohydrate
9.5g
2.3g
- sugars
9.5g
2.3g
Sodium
15mg
4mg
Method
- Pre-heat oven to 180 degrees and line a baking tray with baking paper
- Combine the olive oil, garlic, and rosemary in a small bowl
- Place the vegetables on the tray and drizzle the olive oil over the vegetables
- Bake in the oven for 15 minutes. Remove the tray from the oven
- Sprinkle the almond flakes over the top and bake for a further 10 minutes or until the vegetables are golden brown
- Once cooked, remove the vegetables from the oven. Divide the snack into two serves
- Dish one serving in a bowl and refrigerate the second snack for tomorrow’s leftover
Dinner
Turkey And Vegetable Stir-fry (leftover)
THURSDAY
Breakfast
Nutty Coconut Brekkie Bowl
Ingredients
- 8g almonds, chopped
- 8g cashews, chopped
- 12g coconut flakes
- 30g raspberries
- 100g coconut yoghurt (unsweetened)
- pinch cinnamon
- 1/2 tsp. stevia or natural sweetener (natvia or xylitol)
Average Quantity Per Serve
Average Quantity Per 100g
Calories
445 cal
220 cal
Protein
6.9g
3.4g
Fat, total
41.6g
20.6g
- saturated
25.6g
12.7g
Carbohydrate
11.5g
5.7g
- sugars
3.9g
1.9g
Sodium
4mg
2mg
Method
- Combine the coconut yoghurt with the almonds, cashews, coconut flakes and raspberries in a bowl
- Sprinkle the cinnamon and stevia over the top
- Serve
Am Snacks
Green Coco Balls (leftover)
Lunch
Citrus Salmon With Wholegrain Rice And Snow Peas
Pm Snack
Roasted Vegetables With Almond Flakes (leftover)
Dinner
Mexican Chicken On Black Bean Tomato Salsa
Ingredients
- 150g raw, chicken breast
- 60g canned black beans, rinsed and drained
- 100g tomato, diced
- 100g red capsicum, diced
- 80g frozen corn kernels, defrosted
- 2 tsp. dried coriander
- 30g red onion, diced
- 50g avocado, chopped
- 15ml (1 tbsp.) extra virgin olive oil
- 45ml freshly squeezed lime
- 5ml (1 tsp.) extra virgin coconut oil
Mexican Spices
- 1 tsp. cumin
- 1 tsp. oregano
- 1 tsp. paprika
- 1 garlic clove, crushed
Average Quantity Per Serve
Average Quantity Per 100g
Calories
450 cal
112 cal
Protein
38.5g
9.7g
Fat, total
19.0g
4.8g
- saturated
5.0g
1.3g
Carbohydrate
25.2g
6.3g
- sugars
6.3g
1.6g
Sodium
73mg
18mg
Method
- Marinate the chicken with the Mexican spices in a bowl
- Heat coconut oil in a non-stick fry pan over medium temperature and cook the Mexican spiced chicken for 3-4 minutes on each side, or until the center is cooked
- Combine the corn, tomatoes, black beans, capsicum, onion, avocado and coriander in a bowl
- Drizzle the olive oil and lime juice over the top and mix together
- Divide the black bean tomato salsa into two serves. Dish one serving of the salsa on a plate. Place one Mexican spiced chicken piece over the top
- Refrigerate the second serve for tomorrow’s leftover
FRIDAY
Breakfast
Dairy-Free Hemp Scrambled Eggs
Am Snacks
Protein Shake And Veggie Sticks
Lunch
Tuna And Beetroot Bowl
Ingredients
- 100g canned tuna, in springwater
- 100g beetroot, sliced
- 3 cups baby spinach leaves
- 1/3 red onion, finely sliced
Dressing
- 2 tsp. olive oil
- 1 lemon, freshly squeezed
Average Quantity Per Serve
Average Quantity Per 100g
Calories
466 cal
64 cal
Protein
47.3g
6.5g
Fat, total
18.6g
2.6g
- saturated
3.6g
0.5g
Carbohydrate
19.1g
2.6g
- sugars
19.1g
2.6g
Sodium
292mg
40mg
Method
- Pre-heat oven to 200 degrees and line a baking tray with baking paper
- Place the beetroot on the tray and bake in the oven for 30 minutes. Remove the tray from the oven and add the sliced onion to the tray. Continue baking for a further 15 minutes
- Drain the tuna and transfer to a salad bowl
- Add the spinach leaves and oven roasted beetroot and onion. Combine well
- Separately mix the dressing ingredients together and pour over the salad
- Serve
Pm Snack
Green Coco Balls (leftover)
Dinner
Mexican Chicken On Black Bean Tomato Salsa (leftover)
SATURDAY
Breakfast
Vanilla Chia Crepes
Am Snacks
Protein Almond Shake
Lunch
Sweet Potato And Cauliflower Bowl With Creamy Vegan Dressing
Ingredients
- 300g uncooked sweet potato, skin removed and chopped
- 300g cauliflower, chopped
- 2 cups parsley, chopped
- 2 shallots, chopped
- 1/2 tbsp. olive oil
- 2 tsp. dried rosemary
- 2 tsp. turmeric
Creamy Vegan Dressing
- 1 tbsp. hulled tahini
- 2 tbsp. lemon, freshly squeezed
- 2 tbsp. boiled water
- 1 tbsp. olive oil
- 3 tbsp. coconut yogurt (unsweetened)
- 1 garlic clove, crushed
- 2 tsp. dried mint
Average Quantity Per Serve
Average Quantity Per 100g
Calories
445 cal
94 cal
Protein
10.8g
2.3g
Fat, total
25.8g
5.5g
- saturated
7.4g
1.6g
Carbohydrate
36.9g
7.8g
- sugars
16.7g
3.6g
Sodium
97mg
21mg
Method
- Preheat oven to 180 degrees and line a baking tray with baking paper. Place the chopped sweet potato on the tray and drizzle the olive oil over the top. Season with rosemary, Himalayan salt, and pepper
- Bake the sweet potato in the oven for 20 minutes or until golden brown. Once cooked, transfer the sweet potato to a large bowl but keep the baking paper on the tray to cook the cauliflower
- To cook the cauliflower, fill half a large saucepan with water and boil over medium temperature. Add the cauliflower to the water and cook for 3-5 minutes or just before it softens. Drain the water from the cauliflower and transfer to the tray. Sprinkle turmeric over the cauliflower and bake in the oven for 10 minutes, or until it becomes golden brown. Once cooked transfer the cauliflower to the sweet potato bowl
- Mix in the chopped parsley and shallots
- In a small bowl, add the creamy vegan dressing ingredients and whisk vigorously until blended
- Pour the creamy vegan dressing over the sweet potato and cauliflower bowl. Divide the meal into two serves. Dish one serving in a bowl and refrigerate the second meal for tomorrow’s leftover
Pm Snack
Stuffed Capsicum With Chicken Mince
Ingredients
- 200g (2x100g) red capsicums
- 100g raw chicken mince
- 80g mushrooms, chopped
- 100g baby spinach leaves
- 30g brown onion, diced
- 10g sunflower seeds
- 1 garlic clove, crushed
- 1 tsp. dried oregano
- 1 tsp. dried coriander
- 5ml (1 tsp.) extra virgin olive oil
Average Quantity Per Serve
Average Quantity Per 100g
Calories
254 cal
92 cal
Protein
24.4g
8.8g
Fat, total
14.7g
5.3g
- saturated
3.2g
1.2g
Carbohydrate
4.6g
1.6g
- sugars
4.4g
1.6g
Sodium
88mg
32mg
Method
- Pre-heat oven to 180 degrees and line a baking tray with baking paper. Place the capsicums on the tray and bake in the oven for 20 minutes. Once the capsicums are cooked remove from the oven
- Whilst the capsicums are baking, heat olive oil in a non-stick fry pan over medium temperature and saute the chicken mince with garlic for 1-2 minutes
- Mix in the onion, mushroom, spinach, coriander, oregano, Himalayan salt and pepper and continue cooking for 5-7 minutes or until the chicken mince is cooked
- Evenly pour the chicken mince into each capsicum. Sprinkle the sunflower seeds over the top
- Serve one capsicum as a snack and refrigerate the second capsicum for tomorrow’s leftover
Dinner
Healthy Fish And Veggie Chips
Ingredients
- 300g (2 x 150g) white fish fillet (of your choice)
- 1 garlic clove, crushed
- 2 tsp. coriander, dried
- 2 tbsp. freshly squeezed lemon juice
- Himalayan salt and pepper
Veggie Chips
- 150g sweet potato, cut into chips
- 300g pumpkin, cut into chips
- 180g zucchinis, cut into chips
- 22ml extra virgin olive oil
Average Quantity Per Serve
Average Quantity Per 100g
Calories
447 cal
73.5 cal
Protein
43.8g
7.2g
Fat, total
12.9g
2.1g
- saturated
1.9g
0.3g
Carbohydrate
33.9g
5.6g
- sugars
18.1g
3.0g
Sodium
201mg
33mg
Method
- Marinate the fish by combining with garlic, coriander, lemon juice, salt and pepper. Set in the fridge for 30 minutes
- Meanwhile, preheat oven to 180 degrees and line a baking tray with baking paper. Place the cut pumpkin, sweet potato and zucchini on the tray and drizzle olive oil over the chips. Season with Himalayan salt and pepper. Bake in the oven for 25 minutes
- Heat a barbeque grill and cook the marinated fish for a few minutes on each side, or until liking
- Divide the fish and chips into two meals
- Dish one serving of the meal and refrigerate the remaining meal for tomorrow’s leftover
SUNDAY
Breakfast
Chocolate Chia Smoothie
Am Snacks
Protein Shake And Veggie Sticks
Lunch
Sweet Potato And Cauliflower Bowl With Creamy Vegan Dressing (leftover)
Pm Snack
Stuffed Capsicum With Chicken Mince (leftover)
Dinner
Healthy Fish And Veggie Chips (leftover)
Breakfast
Vanilla Chia Crepes
Ingredients
- 45ml unsweetened almond milk
- 2 free range eggs
- 35ml liquid egg whites
- 5g chia seeds
- 30g vanilla protein powder (all natural)
- 30g fresh raspberries
- 1 tsp. coconut oil
- 1/2 tsp. stevia or 1 tsp. native
Method
- Crack the eggs into a bowl and whisk vigorously. Add the protein powder, stevia, chia seeds and almond milk and combine well
- Heat the coconut oil in a non-stick fry pan over medium temperature and pour half of the batter into the frying pan and cook for two minutes or until it sets underneath
- Flip the crepe over and continue cooking for a couple of minutes. Remove the crepe from the pan and transfer to a plate
- Repeat this process for the second half of the batter
- Evenly divide the raspberries between the two crepes and sprinkle in the middle. Fold one half of the crepe over, enclosing the raspberries
- Serve both crepes
Am Snacks
Green Coco Balls
Ingredients
- 60g raw, unsalted cashews
- 5g (2 tsp.) Greens powder
- 20g vegan vanilla protein powder
- 120g Medjool dates, pitted
- 30g desiccated coconut
- 2 tsp. (10ml) extra virgin coconut oil
- 2 tbsp. filtered water
Method
- Soak the cashews and dates in a bowl of hot water for 5 minutes to soften them. Drain the water and transfer the cashews and dates into a food processor
- Process the cashews and dates until a paste texture forms
- Mix in the coconut, protein powder, green powder, coconut oil, and water and blend until all the ingredients are combined
- Divide the mixture into 5 piles
- Gently roll the balls in the palm of your hands to form 5 balls
- Refrigerate for 1/2 hour before serving 1 ball. Keep the balls in the fridge and have them throughout the week
Lunch
Seared Chicken Nutrition Bowl
Ingredients
- 200g raw chicken breast, chopped
- 350g sweet potato, cubed
- 300g green beans, ends trimmed
- 200g broccoli florets
- 5ml (1 tsp.) extra virgin coconut oil
- 5ml (1 tsp.) extra virgin olive oil
- 2 garlic cloves, crushed
- 1 tsp. dried coriander
- 1 lemon wedge
Method
- Preheat oven to 180 degrees and line a baking tray with baking paper. Place the sweet potato on the tray and season with salt and pepper. Bake in the oven for 25 minutes. Remove the tray from the oven and set aside
- To cook the green beans and broccoli, boil water in a saucepan over medium temperature and add the green beans and broccoli. Cook for 5-7 minutes. Drain the water from the vegetables and place back in the pot. Drizzle the olive oil over the broccoli and beans
- Heat coconut oil in a non-stick fry pan and cook the chicken with crushed garlic and coriander for 7 minutes, turning occasionally to ensure both sides are cooked. Squeeze lemon over the chicken
- Divide the chicken, sweet potato, broccoli and green beans between two different bowls
- Dish one serving of the chicken with sweet potato, broccoli and greens beans and refrigerate the second serving for tomorrow’s leftovers
Pm Snack
Protein Almond Shake
Ingredients
- 30g natural protein powder (flavour of your choice)
- 300ml unsweetened almond milk
Method
- Add the protein powder and almond milk in a protein shaker
- Shake vigorously until protein powder is dissolved
- Serve
Dinner
Avocado Bruschetta On Salmon
Ingredients
- 100g raw salmon fillet
- 1/3 cup avocado, chopped
- 1/3 red onion, diced
- 8 cherry tomatoes, chopped in half
- 1 cup fresh basil, chopped
- 2 tsp. olive oil
- 1 lemon, freshly squeezed
- 2 tsp. dried thyme
- 1 garlic clove, crushed
Method
- Preheat an oven to 180 degrees and line a baking tray with foil
- Place the salmon fillets on the foil, skin down, and pat dry with a paper towel
- Coat the salmon fillet with 1/2 lemon freshly squeezed, thyme and crushed garlic. Sprinkle Himalayan salt and pepper over the top. Bake in the oven for 5-7 minutes or until liking. Remove the salmon from the heat
- Whilst the salmon is baking, combine the cherry tomatoes, basil, avocado and onion in a bowl. Drizzle the remaining lemon juice and olive oil over the top
- Dish the salmon on a serving plate. Pour the avocado bruschetta over the salmon
- Serve
Breakfast
Dairy-Free Hemp Scrambled Eggs
Ingredients
- 2 free range organic eggs
- 100ml liquid egg whites
- 5g hemp seeds
- 4 cherry tomatoes, chopped in half
- 100g baby spinach leaves
- 20g red onion
- 5ml extra virgin olive oil
- 1 garlic clove, crushed
- 40ml unsweetened almond milk
- Himalayan salt
| Average Quantity Per Serve | Average Quantity Per 100g | |
|---|---|---|
| Calories | 380 cal | 70 cal |
| Protein | 43.3g | 8.0g |
| Fat, total | 20.4g | 3.8g |
| - saturated | 4.7g | 0.9g |
| Carbohydrate | 5.4g | 1.0g |
| - sugars | 4.2g | 0.8g |
| Sodium | 544mg | 101mg |
Method
- Crack the eggs into a bowl and whisk vigorously. Mix in the liquid egg whites and almond milk. Season with Himalayan salt
- Heat olive oil in a non-stick fry pan over medium heat and saute the onion with garlic for a few minutes
- Mix in the cherry tomatoes and baby spinach leaves and continue cooking for a couple of minutes
- Pour the egg mixture into the pan. Whilst the egg is cooking, use a wooden spoon to gently push the egg mixture creating small lumps throughout. Continue cooking for a few minutes or until its cooked
- Sprinkle the hemp seeds into the scrambled eggs
- Serve in a bowl
Am Snacks
Protein Almond Shake
Lunch
Seared Chicken Nutrition Bowl (leftover)
Pm Snack
Green Coco Balls (leftover)
Dinner
Turkey And Vegetable Stir-fry
Ingredients
- 300g raw turkey breast, sliced
- 200g snow peas
- 100g carrot, cut into matchsticks
- 200g green beans, ends trimmed
- 2 tbsp. tamari sauce
- 1 tsp. grated ginger
- 1 garlic clove, crushed
- 15ml (1 tbsp.) extra virgin coconut oil
- 1 small red chili, chopped
| Average Quantity Per Serve | Average Quantity Per 100g | |
|---|---|---|
| Calories | 438 cal | 85 cal |
| Protein | 59.8g | 11.7g |
| Fat, total | 15.6g | 3.1g |
| - saturated | 8.3g | 1.6g |
| Carbohydrate | 9.9g | 1.9g |
| - sugars | 6.7g | 1.3g |
| Sodium | 623mg | 122mg |
Method
- Heat coconut oil in a non-stick wok over medium heat and cook the turkey breast for 4-5 minutes with the crushed garlic or until it’s cooked in the middle. Transfer the turkey to a separate bowl
- Using the same wok over medium temperature cook the snow peas, carrot, green beans and chili with grated ginger for 5-7 minutes
- Mix in the turkey and tamari sauce. Season with Himalayan salt and pepper
- Divide the Turkey stir-fry into two meals. Dish one serving in a bowl and refrigerate the second meal for tomorrow’s dinner
Breakfast
Chocolate Chia Smoothie
Ingredients
- 100g peeled banana, frozen
- 50g baby spinach leaves
- 5g (2tsp.) cacao powder
- 5g (2 tsp.) chia seeds
- 10g dried goji berries
- 20g vegan vanilla protein powder (no added sugar)
- 300ml unsweetened almond milk
- 1/2 cup ice
| Average Quantity Per Serve | Average Quantity Per 100g | |
|---|---|---|
| Calories | 426 cal | 83 cal |
| Protein | 34.0g | 6.7g |
| Fat, total | 7.9g | 1.6g |
| - saturated | 1.1g | 0.2g |
| Carbohydrate | 51.6g | 10.1g |
| - sugars | 28.3g | 5.6g |
| Sodium | 305mg | 60mg |
Method
- Add all the ingredients in a blender and blend until smooth consistency is formed
- Pour the smoothie into a large glass
- Enjoy
Am Snacks
Green Coco Balls (leftover)
Lunch
Citrus Salmon With Wholegrain Rice And Snow Peas
Ingredients
- 150g salmon fillet (2 x 75g)
- 55g uncooked brown rice
- 390g snow peas
- 2 tbsp. fresh lemon juice
- 1 tbsp. fresh lime juice
- 2 tsp. dried parsley
- 1 tsp. dried thyme
- 1 garlic clove, crushed
| Average Quantity Per Serve | Average Quantity Per 100g | |
|---|---|---|
| Calories | 430 cal | 117 cal |
| Protein | 34.1g | 9.3g |
| Fat, total | 12.6g | 3.4g |
| - saturated | 3.0g | 0.8g |
| Carbohydrate | 39.6g | 10.8g |
| - sugars | 6.8g | 1.9g |
| Sodium | 71mg | 19mg |
Method
- Begin by marinating the salmon with the citrus marinade ingredients in a bowl. Cover and refrigerate for 30 minutes
- Boil 200ml of water in a saucepan over medium heat and cook the brown rice for 25 minutes. Add more water if required. Season with Himalayan salt and pepper
- In a separate saucepan over medium heat, boil the snow peas for 2 minutes. Drain the water and set aside
- Heat a barbecue grill over medium temperature and cook the salmon fillets, skin side up, for 3-4 minutes on each side, or until cooked to liking
- Divide the salmon, snow peas and brown rice into two meals
- Dish one serving of the salmon, snow peas, and brown rice and refrigerate the second meal for tomorrow’s leftover
Pm Snack
Roasted Vegetables With Almond Flakes
ngredients
- 250g eggplant, sliced
- 100g red capsicum, sliced
- 180g zucchini, sliced
- 15ml (1 tbsp.) extra virgin olive oil
- 15g almond flakes
- 2 garlic cloves, crushed
- 1 tbsp. dried rosemary
| Average Quantity Per Serve | Average Quantity Per 100g | |
|---|---|---|
| Calories | 235 cal | 57 cal |
| Protein | 8.2g | 2.0g |
| Fat, total | 16.1g | 3.9g |
| - saturated | 1.6g | 0.4g |
| Carbohydrate | 9.5g | 2.3g |
| - sugars | 9.5g | 2.3g |
| Sodium | 15mg | 4mg |
Method
- Pre-heat oven to 180 degrees and line a baking tray with baking paper
- Combine the olive oil, garlic, and rosemary in a small bowl
- Place the vegetables on the tray and drizzle the olive oil over the vegetables
- Bake in the oven for 15 minutes. Remove the tray from the oven
- Sprinkle the almond flakes over the top and bake for a further 10 minutes or until the vegetables are golden brown
- Once cooked, remove the vegetables from the oven. Divide the snack into two serves
- Dish one serving in a bowl and refrigerate the second snack for tomorrow’s leftover
Dinner
Turkey And Vegetable Stir-fry (leftover)
Breakfast
Nutty Coconut Brekkie Bowl
Ingredients
- 8g almonds, chopped
- 8g cashews, chopped
- 12g coconut flakes
- 30g raspberries
- 100g coconut yoghurt (unsweetened)
- pinch cinnamon
- 1/2 tsp. stevia or natural sweetener (natvia or xylitol)
| Average Quantity Per Serve | Average Quantity Per 100g | |
|---|---|---|
| Calories | 445 cal | 220 cal |
| Protein | 6.9g | 3.4g |
| Fat, total | 41.6g | 20.6g |
| - saturated | 25.6g | 12.7g |
| Carbohydrate | 11.5g | 5.7g |
| - sugars | 3.9g | 1.9g |
| Sodium | 4mg | 2mg |
Method
- Combine the coconut yoghurt with the almonds, cashews, coconut flakes and raspberries in a bowl
- Sprinkle the cinnamon and stevia over the top
- Serve
Am Snacks
Green Coco Balls (leftover)
Lunch
Citrus Salmon With Wholegrain Rice And Snow Peas
Pm Snack
Roasted Vegetables With Almond Flakes (leftover)
Dinner
Mexican Chicken On Black Bean Tomato Salsa
Ingredients
- 150g raw, chicken breast
- 60g canned black beans, rinsed and drained
- 100g tomato, diced
- 100g red capsicum, diced
- 80g frozen corn kernels, defrosted
- 2 tsp. dried coriander
- 30g red onion, diced
- 50g avocado, chopped
- 15ml (1 tbsp.) extra virgin olive oil
- 45ml freshly squeezed lime
- 5ml (1 tsp.) extra virgin coconut oil
- 1 tsp. cumin
- 1 tsp. oregano
- 1 tsp. paprika
- 1 garlic clove, crushed
| Average Quantity Per Serve | Average Quantity Per 100g | |
|---|---|---|
| Calories | 450 cal | 112 cal |
| Protein | 38.5g | 9.7g |
| Fat, total | 19.0g | 4.8g |
| - saturated | 5.0g | 1.3g |
| Carbohydrate | 25.2g | 6.3g |
| - sugars | 6.3g | 1.6g |
| Sodium | 73mg | 18mg |
Method
- Marinate the chicken with the Mexican spices in a bowl
- Heat coconut oil in a non-stick fry pan over medium temperature and cook the Mexican spiced chicken for 3-4 minutes on each side, or until the center is cooked
- Combine the corn, tomatoes, black beans, capsicum, onion, avocado and coriander in a bowl
- Drizzle the olive oil and lime juice over the top and mix together
- Divide the black bean tomato salsa into two serves. Dish one serving of the salsa on a plate. Place one Mexican spiced chicken piece over the top
- Refrigerate the second serve for tomorrow’s leftover
Breakfast
Dairy-Free Hemp Scrambled Eggs
Am Snacks
Protein Shake And Veggie Sticks
Lunch
Tuna And Beetroot Bowl
Ingredients
- 100g canned tuna, in springwater
- 100g beetroot, sliced
- 3 cups baby spinach leaves
- 1/3 red onion, finely sliced
- 2 tsp. olive oil
- 1 lemon, freshly squeezed
| Average Quantity Per Serve | Average Quantity Per 100g | |
|---|---|---|
| Calories | 466 cal | 64 cal |
| Protein | 47.3g | 6.5g |
| Fat, total | 18.6g | 2.6g |
| - saturated | 3.6g | 0.5g |
| Carbohydrate | 19.1g | 2.6g |
| - sugars | 19.1g | 2.6g |
| Sodium | 292mg | 40mg |
Method
- Pre-heat oven to 200 degrees and line a baking tray with baking paper
- Place the beetroot on the tray and bake in the oven for 30 minutes. Remove the tray from the oven and add the sliced onion to the tray. Continue baking for a further 15 minutes
- Drain the tuna and transfer to a salad bowl
- Add the spinach leaves and oven roasted beetroot and onion. Combine well
- Separately mix the dressing ingredients together and pour over the salad
- Serve
Pm Snack
Green Coco Balls (leftover)
Dinner
Mexican Chicken On Black Bean Tomato Salsa (leftover)
Breakfast
Vanilla Chia Crepes
Am Snacks
Protein Almond Shake
Lunch
Sweet Potato And Cauliflower Bowl With Creamy Vegan Dressing
Ingredients
- 300g uncooked sweet potato, skin removed and chopped
- 300g cauliflower, chopped
- 2 cups parsley, chopped
- 2 shallots, chopped
- 1/2 tbsp. olive oil
- 2 tsp. dried rosemary
- 2 tsp. turmeric
- 1 tbsp. hulled tahini
- 2 tbsp. lemon, freshly squeezed
- 2 tbsp. boiled water
- 1 tbsp. olive oil
- 3 tbsp. coconut yogurt (unsweetened)
- 1 garlic clove, crushed
- 2 tsp. dried mint
| Average Quantity Per Serve | Average Quantity Per 100g | |
|---|---|---|
| Calories | 445 cal | 94 cal |
| Protein | 10.8g | 2.3g |
| Fat, total | 25.8g | 5.5g |
| - saturated | 7.4g | 1.6g |
| Carbohydrate | 36.9g | 7.8g |
| - sugars | 16.7g | 3.6g |
| Sodium | 97mg | 21mg |
Method
- Preheat oven to 180 degrees and line a baking tray with baking paper. Place the chopped sweet potato on the tray and drizzle the olive oil over the top. Season with rosemary, Himalayan salt, and pepper
- Bake the sweet potato in the oven for 20 minutes or until golden brown. Once cooked, transfer the sweet potato to a large bowl but keep the baking paper on the tray to cook the cauliflower
- To cook the cauliflower, fill half a large saucepan with water and boil over medium temperature. Add the cauliflower to the water and cook for 3-5 minutes or just before it softens. Drain the water from the cauliflower and transfer to the tray. Sprinkle turmeric over the cauliflower and bake in the oven for 10 minutes, or until it becomes golden brown. Once cooked transfer the cauliflower to the sweet potato bowl
- Mix in the chopped parsley and shallots
- In a small bowl, add the creamy vegan dressing ingredients and whisk vigorously until blended
- Pour the creamy vegan dressing over the sweet potato and cauliflower bowl. Divide the meal into two serves. Dish one serving in a bowl and refrigerate the second meal for tomorrow’s leftover
Pm Snack
Stuffed Capsicum With Chicken Mince
Ingredients
- 200g (2x100g) red capsicums
- 100g raw chicken mince
- 80g mushrooms, chopped
- 100g baby spinach leaves
- 30g brown onion, diced
- 10g sunflower seeds
- 1 garlic clove, crushed
- 1 tsp. dried oregano
- 1 tsp. dried coriander
- 5ml (1 tsp.) extra virgin olive oil
| Average Quantity Per Serve | Average Quantity Per 100g | |
|---|---|---|
| Calories | 254 cal | 92 cal |
| Protein | 24.4g | 8.8g |
| Fat, total | 14.7g | 5.3g |
| - saturated | 3.2g | 1.2g |
| Carbohydrate | 4.6g | 1.6g |
| - sugars | 4.4g | 1.6g |
| Sodium | 88mg | 32mg |
Method
- Pre-heat oven to 180 degrees and line a baking tray with baking paper. Place the capsicums on the tray and bake in the oven for 20 minutes. Once the capsicums are cooked remove from the oven
- Whilst the capsicums are baking, heat olive oil in a non-stick fry pan over medium temperature and saute the chicken mince with garlic for 1-2 minutes
- Mix in the onion, mushroom, spinach, coriander, oregano, Himalayan salt and pepper and continue cooking for 5-7 minutes or until the chicken mince is cooked
- Evenly pour the chicken mince into each capsicum. Sprinkle the sunflower seeds over the top
- Serve one capsicum as a snack and refrigerate the second capsicum for tomorrow’s leftover
Dinner
Healthy Fish And Veggie Chips
Ingredients
- 300g (2 x 150g) white fish fillet (of your choice)
- 1 garlic clove, crushed
- 2 tsp. coriander, dried
- 2 tbsp. freshly squeezed lemon juice
- Himalayan salt and pepper
- 150g sweet potato, cut into chips
- 300g pumpkin, cut into chips
- 180g zucchinis, cut into chips
- 22ml extra virgin olive oil
| Average Quantity Per Serve | Average Quantity Per 100g | |
|---|---|---|
| Calories | 447 cal | 73.5 cal |
| Protein | 43.8g | 7.2g |
| Fat, total | 12.9g | 2.1g |
| - saturated | 1.9g | 0.3g |
| Carbohydrate | 33.9g | 5.6g |
| - sugars | 18.1g | 3.0g |
| Sodium | 201mg | 33mg |
Method
- Marinate the fish by combining with garlic, coriander, lemon juice, salt and pepper. Set in the fridge for 30 minutes
- Meanwhile, preheat oven to 180 degrees and line a baking tray with baking paper. Place the cut pumpkin, sweet potato and zucchini on the tray and drizzle olive oil over the chips. Season with Himalayan salt and pepper. Bake in the oven for 25 minutes
- Heat a barbeque grill and cook the marinated fish for a few minutes on each side, or until liking
- Divide the fish and chips into two meals
- Dish one serving of the meal and refrigerate the remaining meal for tomorrow’s leftover
Breakfast
Chocolate Chia Smoothie
Am Snacks
Protein Shake And Veggie Sticks
Lunch
Sweet Potato And Cauliflower Bowl With Creamy Vegan Dressing (leftover)
Pm Snack
Stuffed Capsicum With Chicken Mince (leftover)
Dinner
Healthy Fish And Veggie Chips (leftover)