5 WEEKS CHALLENGE (3)

WEEK 3

MONDAY
Breakfast
wilted-kale-and-halloumi-chunks-with-boiled-eggs
Wilted Kale And Halloumi Chunks With Boiled Eggs
Ingredients
  • 60g kale, chopped
  • 50g halloumi, chopped
  • 1/3 (30g) red onion, chopped
  • 2 free range eggs
  • 1 tsp. (5g) butter
  • 1 garlic clove, crushed
Nutrition Facts

Servings per recipe: 1

Serving size: 263g

Average Quantity Per Serve Average Quantity Per 100g
Calories 461 cal 175 cal
Protein 34.9g 13.3g
Fat, total 29.3g 11.2g
- saturated 14.3g 5.4g
Carbohydrate 12.6g 4.8g
- sugars 3.7g 1.4g
Sodium 2330mg 884mg
Method
  1. To make the boiled eggs, boil water in a saucepan over medium temperature and cook the eggs for 5-7 minutes. Rinse the eggs under cold water and remove the shell of both eggs. Place in a bowl.
  2. Meanwhile, melt butter in a non-stick fry pan over medium heat and saute the kale. onion and halloumi with garlic for 7 minutes or until the kale wilts. Once cooked, transfer the kale mixture to the bowl of eggs
  3. Serve
Am Snacks
protein-shake-almond milk
Protein Almond Shake
Lunch
quinoa-and-zest-tuna-salad
Quinoa And Zesty Tuna Salad
Ingredients
  • 1/3 cup (53g) quinoa grains, uncooked
  • 200g canned tuna, in Springwater
  • 3 shallots, chopped
  • 2 garlic cloves, crushed
  • 1/2 green (80g) capsicum, diced
  • 2 cups (100g) baby spinach leaves
  • 1 tbsp. extra virgin olive oil
  • 1/4 cup fresh lemon juice
Nutrition Facts

Servings per recipe: 2

Serving size: 317.4g

Average Quantity Per Serve Average Quantity Per 100g
Calories 450 cal 141 cal
Protein 47.2g 14.9g
Fat, total 19.9g 6.3g
- saturated 3.7g 1.2g
Carbohydrate 19.3g 6.1g
- sugars 2.1g 0.7g
Sodium 726mg 229mg
Method
  1. Boil 2/3 cup of water in a saucepan over medium temperate and cook the quinoa for 15 minutes. Set aside to cool
  2. Drain the water from the tuna and transfer to a salad bowl. Add the spinach, shallots, and capsicum
  3. Mix in the cooked quinoa
  4. In a separate jar combine the olive oil, garlic, and lemon juice. Pour the dressing over the salad and mix together
  5. Divide the salad into two meals. Dish one serving and refrigerate the second salad for tomorrow’s leftover
Pm Snack
energy-balls
Peanut Butter Energy Balls
Ingredients
  • 70g raw rolled oats
  • 60g natural peanut butter (no added sugar or salt)
  • 30g vanilla whey protein powder (natural)
  • 30g desiccated coconut
  • 1 tsp. (10ml) maple syrup
  • 70ml hot water
Nutrition Facts

Servings per recipe: 5

Serving size: 53.3g

Average Quantity Per Serve Average Quantity Per 100g
Calories 266 cal 502 cal
Protein 11.9g 22.4g
Fat, total 16.9g 31.7g
- saturated 5.6g 10.5g
Carbohydrate 15.3g 26.6g
- sugars 2.6g 5.0g
Sodium 8mg 14mg
Method
  1. Add all of the ingredients in large bowl and combine together with a spoon or clean hands. If required add more hot water to ensure the mixture sticks together
  2. Roll the mixture into 5 large balls
  3. Dish one ball and refrigerate the remaining 4 balls to consume over the week
Dinner
fillet-steak-with-oven-roasted-vegetable-chips
Fillet Steak With Oven Roasted Root Vegetable Chips
Ingredients
  • 200g ( 2 x 100g) raw, fillet steak
  • 150g uncooked sweet potato, cut into chips
  • 150g uncooked potato, cut into chips
  • 2 (200g) uncooked  carrots, cut into chips
  • 150g uncooked beetroot, cut into chips
  • 1 tsp. (5ml) extra virgin olive oil
  • 1 tbsp. (10g) rosemary
  • 1 garlic clove, crushed
  • Himalayan salt and pepper
Nutrition Facts

Servings per recipe: 2

Serving size: 489.8g

Average Quantity Per Serve Average Quantity Per 100g
Calories 447 cal 91 cal
Protein 37.8g 7.7g
Fat, total 16.6g 3.4g
- saturated 4.6g 0.9g
Carbohydrate 31.4g 26.4g
- sugars 15.8g 3.2g
Sodium 170mg 35mg
Method
  1. Preheat oven to 180 degrees and line a baking tray with baking paper. Place the vegetable chips on the tray and drizzle olive oil over the top. Season with rosemary and garlic
  2. Bake the chips in the oven for 30 minutes or until golden brown. Remove the tray from the oven and set aside. Divide the chips into two serves
  3. Season both steaks with a pinch of salt and pepper
  4. Heat a non-stick fry pan over medium temperature and cook the steaks for a few minutes on each side or until liking
  5. Serve one steak beside one serve of the root vegetable chips
  6. Refrigerate the second meal for tomorrow’s dinner
TUESDAY
Breakfast
chocolate-peanutbutter-toast
Chocolate Protein Peanut Butter Toast
Ingredients
  • 1 (35g) gluten free bread slices (no added sugar)
  • 2 tbsp. (30g) peanut butter
  • 2 tsp. (10g) whey chocolate protein powder
  • 1 tsp. (5g) cacao powder
  • 1 tsp. (5g) coconut sugar
  • pinch cinnamon
Nutrition Facts

Servings per recipe: 1

Serving size: 125g

Average Quantity Per Serve Average Quantity Per 100g
Calories 445 cal 357 cal
Protein 19.8g 15.8g
Fat, total 19.7g 15.8g
- saturated 4.0g 3.2g
Carbohydrate 45.4g 36.3g
- sugars 14.7g 11.8g
Sodium 396mg 317mg
Method
  1. Toast the bread until liking
  2. Combine the peanut butter, chocolate protein powder, cacao powder and coconut sugar in a bowl
  3. Evenly spread the chocolate peanut butter on the toast
  4. Serve
Am Snacks
protein-shake-almond milk
Protein Almond Shake
Lunch
quinoa-and-zest-tuna-salad
Quinoa And Zesty Tuna Salad (leftover)
Pm Snack
energy-balls
Peanut Butter Energy Balls (leftover)
Dinner
fillet-steak-with-oven-roasted-vegetable-chips
Fillet Steak With Oven Roasted Root Vegetable Chips (leftover)
WEDNESDAY
Breakfast
fried-eggs-tomato-and-spinach-plate
Fried Eggs, Tomato And Spinach Plate
Ingredients
  • 2 free range eggs
  • 1/2 (40g) tomato, chopped in half
  • 2 cups (60g) baby spinach leaves
  • 1 (35g) gluten free bread slices
  • 1 tsp. (5g) butter
  • 1 garlic clove, crushed
Nutrition Facts

Servings per recipe: 1

Serving size: 327g

Average Quantity Per Serve Average Quantity Per 100g
Calories 438 cal 133 cal
Protein 20.1g 6.2g
Fat, total 22.0g 6.7g
- saturated 10.3g 3.2g
Carbohydrate 37.4g 11.4g
- sugars 8.0g 2.4g
Sodium 538mg 164mg
Method
  1. Heat a large non-stick fry pan over medium temperature and crack the eggs into the pan. Season with pepper. Cover the eggs with a lid and cook for 2-3 minutes or until the egg white begins to set and yolk begins to thicken. Remove from heat
  2. Whilst the eggs are cooking, melt butter in a separate non-stick fry pan over medium heat and cook the spinach and tomato with garlic for 5 minutes. After a few minutes turn the tomato over to cook the other side
  3. Toast the bread until liking and transfer to a plate
  4. Place the fried eggs on the toast
  5. Serve the cooked spinach and tomato beside the eggs
Am Snacks
energy-balls
Peanut Butter Energy Balls (leftover)
Lunch
beef-and-ricotta-salad-with-lemon-dressing
Beef And Ricotta Salad With Lemon Dressing
Ingredients
  • 200g raw grass-fed beef strips
  • 125g ricotta cheese
  • 2 cups (100g) baby spinach leaves
  • 1/3 (20g) red onion, chopped
  • 1 (80g) tomatoes, chopped
  • 1 garlic clove, crushed
  • ½ lemon squeezed
  • 1 ½ tbsp. extra virgin olive oil
  • 1 tsp. coconut oil
Nutrition Facts

Servings per recipe: 2

Serving size: 366.0g

Average Quantity Per Serve Average Quantity Per 100g
Calories 459 cal 125 cal
Protein 48.9g 13.4g
Fat, total 27.0g 7.4g
- saturated 10.3g 2.8g
Carbohydrate 4.0g 1.1g
- sugars 3.8g 1.0g
Sodium 191mg 52mg
Method
  1. Preheat oven to 180 degrees and line a small baking dish with baking paper. Place the ricotta in the dish and bake in the oven for 30 minutes
  2. Heat a non-stick fry pan over medium temperature with coconut oil and cook the beef strips in garlic for 6 to 8 minutes or until liking. Season with salt and pepper
  3. Meanwhile, place the spinach, onion, and tomato in a bowl. Add the beef and ricotta to the salad
  4. Drizzle the olive oil and lemon over the salad and combine well
  5. Divide the meal into two serves. Dish one serving in a bowl and refrigerate the leftover meal for tomorrow’s lunch
Pm Snack
chicken-with-roasted-vegetables
Chicken With Roasted Veggies
Ingredients
  • 150g raw chicken breast, chopped
  • 200g carrots, chopped
  • 120g zucchini, chopped
  • 100g broccoli, florets chopped
  • 1 tsp. (5ml) extra virgin olive oil
  • 1 tsp. (5ml) coconut oil
  • 1 tbsp. dried basil
  • 2 tbsp. freshly squeezed lemon juice
  • 1 garlic clove, crushed
Nutrition Facts

Servings per recipe: 2

Serving size: 394.5g

Average Quantity Per Serve Average Quantity Per 100g
Calories 219 cal 55 cal
Protein 30.1g 7.6g
Fat, total 4.8g 1.2g
- saturated 0.9g 0.2g
Carbohydrate 7.5g 1.9g
- sugars 6.6g 1.7g
Sodium 110mg 28mg
Method
  1. Pre-heat oven to 180 degrees and line a baking tray with baking paper. Place the carrot on the tray and drizzle 1/2 tsp. olive oil over the top. Bake the carrots in the oven for 10 minutes. Remove the tray from the oven and add the zucchini and broccoli. Sprinkle 1 tbsp. of basil over the zucchini and broccoli and continuing baking the vegetables for a further 10 minutes. Once cooked set aside
  2. Heat coconut oil in a non-stick fry pan over medium temperature and cook the chicken breast with garlic and remaining basil for 7 minutes, turning over after a few minutes to ensure both sides are cooked
  3. Divide the oven baked vegetables and chicken breast into two serves. Dish one serving of the chicken and vegetables and refrigerate the second serve for tomorrow’s snack
Dinner
garlic-chicken-with-rosemary-pumpkin-plate
Garlic Chicken and Rosemary Pumpkin Plate
Ingredients
  • 250g raw chicken breast, chopped
  • 300g uncooked pumpkin, chopped
  • 40g red onion, chopped
  • 210g zucchinis, chopped
  • 1 tsp.(5ml) extra virgin olive oil
  • 1 tsp. (5ml)  coconut oil
  • 2 tsp. rosemary
  • 2 garlic cloves, crushed
  • 1 tsp. turmeric
  • 75g natural Greek yogurt
Nutrition Facts

Servings per recipe: 2

Serving size: 563.5g

Average Quantity Per Serve Average Quantity Per 100g
Calories 450 cal 79 cal
Protein 53.8g 9.6g
Fat, total 14.8g 2.6g
- saturated 7.2g 1.3g
Carbohydrate 21.0g 3.7g
- sugars 17.9g 3.2g
Sodium 154mg 27mg
Method
  1. Preheat oven to 180 degrees and line a baking tray with baking paper. Place the pumpkin and onion on the tray and bake in the oven for 20 minutes. After 20 minutes remove the tray from the oven and add the chopped zucchini on the tray. Drizzle the olive oil over the vegetables and season with salt, pepper, and rosemary. Place the tray back in the oven and bake for a further 15 to 20 minutes
  2. Meanwhile, heat coconut oil in a non-stick fry pan over medium temperature and cook the chicken with garlic and turmeric for 7 minutes, turning occasionally. Remove from the heat
  3. Add the pumpkin and zucchini to the fry-pan of chicken and combine well. Divide the chicken and pumpkin mix into two meals
  4. Dish one serving for tonight’s dinner with half of the yogurt on top
  5. Refrigerate the second meal and remaining yogurt for tomorrow’s leftover meal
THURSDAY
Breakfast
creamy-coconut-cashew-smoothie
Creamy Coconut Cashew Smoothie
Ingredients
  • 8g raw, unsalted cashews
  • 1 tsp. (5g) desiccated coconut
  • 1 tbsp. (15g) natural vanilla protein powder
  • 120g banana, frozen
  • 250ml coconut milk (unsweetened)
  • 1/2 cup ice
  • pinch cinnamon
Nutrition Facts

Servings per recipe: 1

Serving size: 425g

Average Quantity Per Serve Average Quantity Per 100g
Calories 461 cal 108 cal
Protein 23.8g 5.6g
Fat, total 24.7g 5.8g
- saturated 14.5g 3.4g
Carbohydrate 32.0g 7.5g
- sugars 19.4g 4.6g
Sodium 77mg 18mg
Method
  1. Add all the ingredients into a blender, and blend until a smooth consistency is formed
  2. Pour the smoothie into a large glass
  3. Serve
Am Snacks
energy-balls
Peanut Butter Energy Balls (leftover)
Lunch
beef-and-ricotta-salad-with-lemon-dressing
Beef And Ricotta Salad With Lemon Dressing (leftover)
Pm Snack
chicken-with-roasted-vegetables
Chicken With Roasted Veggies (leftover)
Dinner
garlic-chicken-with-rosemary-pumpkin-plate
Garlic Chicken And Rosemary Pumpkin Plate (leftover)
FRIDAY
Breakfast
wilted-kale-and-halloumi-chunks-with-boiled-eggs
Wilted Kale And Halloumi Chunks With Boiled Eggs
Am Snacks
raspberry-and-yoghurt-pot
Raspberry And Almond Yoghurt Pot
Ingredients
  • 40g fresh raspberries
  • 4g almond flakes
  • 70g natural Greek yoghurt (no added sugar)
  • pinch stevia
Nutrition Facts

Servings per recipe: 1

Serving size: 184.6g

Average Quantity Per Serve Average Quantity Per 100g
Calories 211 cal 114cal
Protein 6.2g 3.4g
Fat, total 11.5g 6.2g
- saturated 5.5g 3.0g
Carbohydrate 15.8g 8.6g
- sugars 15.6g 8.4g
Sodium 93mg 50mg
Method
  1. Place the yoghurt in a jar and mix the stevia through the yoghurt
  2. Sprinkle the almonds and raspberries over the top
  3. Serve
Lunch
brown-rice-chicken-super-bowl
Brown Rice And Chicken Super Bowl
Ingredients
  • 50g uncooked brown rice
  • 120g uncooked free range chicken breast
  • 2 cups (80g) kale, chopped
  • 5g (2 tsp.) curry powder
  • 5g (1 tbsp.) Italian herbs
  • 2 garlic cloves, crushed
  • 1 small red chilli, chopped
  • 2 tbsp. lemon juice, freshly squeezed
  • Himalayan salt and pepper
Nutrition Facts

Servings per recipe: 1

Serving size: 200g

Average Quantity Per Serve Average Quantity Per 100g
Calories 490 cal 160 cal
Protein 50.5g 16.6g
Fat, total 5.0g 1.6g
- saturated 1.3g 0.4g
Carbohydrate 58.1g 19.0g
- sugars 1.2g 0.4g
Sodium 93mg 30mg
Method
  1. Boil 200ml of water in a saucepan over medium temperature and cook the brown rice for 25 minutes or until the rice has expanded. Add more water if required. Season with curry powder, Himalayan salt, and pepper whilst the rice is cooking
  2. Heat a non-stick frypan over medium temperature and cook the chicken breast with 1 crushed garlic and Italian herbs for 7 minutes, turning occasionally to ensure the chicken is cooked on both sides
  3. Heat a separate non-stick fry pan over medium temperature and saute the kale with chili and lemon juice for 5 minutes. Remove the kale from the heat
  4. Add the brown rice, chicken, and kale into a serving bowl
  5. Serve
Pm Snack
energy-balls
Peanut Butter Energy Balls (leftover)
Dinner
carrot-and-zucchini-pasta-with-turkey-mince
Vegetable Spaghetti With Turkey Bolognese
Ingredients
  • 150g raw turkey mince
  • 20g red onion, chopped
  • 100g carrot, spiralized
  • 100g zucchini, spiralized
  • 1 garlic clove, crushed
  • 30g fresh basil, chopped
  • 1 cup (250g) canned diced tomatoes (no added salt)
  • 2 tbsp. (30g) tomato paste
  • 2 tsp. (10ml) extra virgin olive oil
  • 1 tbsp. (10g) pine nuts
  • 2 tsp. (5g) dried Italian herbs
  • Chilli flakes, optional
Nutrition Facts

Servings per recipe: 1

Serving size: 677.5g

Average Quantity Per Serve Average Quantity Per 100g
Calories 433 cal 64 cal
Protein 45.6g 6.7g
Fat, total 18.3g 2.7g
- saturated 2.8g 0.4g
Carbohydrate 15.2g 2.2g
- sugars 14.7g 2.2g
Sodium 648mg 96mg
Method
  1. Heat olive oil in a non-stick saucepan over medium temperature and saute the onion with garlic for a minute. Mix in the turkey and chili flakes continue sauteing for another 2 minutes
  2. Reduce the heat to low, and add the diced canned tomatoes, tomato paste, Italian herbs and fresh basil and simmer for 15-20 minutes or until the turkey mince is cooked. Season with Himalayan salt and pepper
  3. Add the spiralized carrot and zucchini into a bowl. Add the turkey bolognese to the vegetable spaghetti
  4. Finish by sprinkling the pine nuts over the top
  5. Serve
SATURDAY
Breakfast
chocolate-peanutbutter-toast
Chocolate Protein Peanut Butter Toast
Am Snacks
protein-shake-almond milk
Protein Almond Shake
Lunch
moroccan-lamb-with-roasted-cauliflower
Moroccan Lamb with Roasted Cauliflower
Ingredients
  • 200g raw, lamb mince
  • 600g cauliflower, chopped
  • 30g parsley, chopped
  • 1 (80g) brown onion, sliced
  • 3 garlic cloves, crushed
  • 1 tsp. extra virgin olive oil
  • 1 tsp. dried cumin
  • 1 tsp. dried coriander
  • 1/2 tsp. cayenne pepper
Nutrition Facts

Servings per recipe: 2

Serving size: 870g

Average Quantity Per Serve Average Quantity Per 100g
Calories 457 cal 52 cal
Protein 47.4g 5.4g
Fat, total 17.0g 5.4g
- saturated 4.2g 0.5g
Carbohydrate 16.9g 2.0g
- sugars 15.8g 1.8g
Sodium 318mg 37mg
Method
  1. Preheat oven to 180 degrees and line a baking tray with baking paper. Place the cauliflower and onion on the tray and drizzle the olive oil over the cauliflower. Sprinkle the parsley over the top. Season with salt and 2 garlic cloves crushed.
  2. Using your hands combine all the ingredients together. Place the cauliflower in the oven and cook for 15-20 minutes or until golden brown. Once cooked set aside
  3. Whilst the cauliflower is baking, combine the lamb with coriander, cayenne pepper, 1 garlic clove and cumin. Using the palm of your hands create medium sized koftas and stick a skewer through the middle of each kofta
  4. Heat a non-stick fry pan over medium temperature and cook each kofta for 7-10 minutes, turning occasionally to ensure all sides of the kofta is cooked
  5. Divide the lamb koftas and roasted cauliflower into 2 meals
  6. Dish one serving of the lamb koftas with the roasted cauliflower
  7. Refrigerate the second meal for tomorrow’s leftover
Pm Snack
mexi-snack-bowl
Mexi Snack Bowl
Ingredients
  • 120g canned black beans, rinsed and drained
  • 50g frozen corn, thawed
  • 100g cos lettuce, shredded
  • 8 cherry tomatoes, chopped
  • 100g purple cabbage, shredded
  • 20g red onion, diced
  • 1 tsp. (5ml) extra virgin olive oil
  • 1 lime, freshly squeezèd
  • 1 tsp. cumin
  • 1 tsp. coriander
  • 1 tsp. paprika
  • pinch chili powder
  • 1 garlic clove, crushed
Nutrition Facts

Servings per recipe: 2

Serving size: 305.2g

Average Quantity Per Serve Average Quantity Per 100g
Calories 236 cal 77 cal
Protein 13.1g 4.3g
Fat, total 4.0g 1.3g
- saturated 0.6g 0.2g
Carbohydrate 29.3g 9.6g
- sugars 5.7g 1.9g
Sodium 31mg 10mg
Method
  1. Heat olive oil in a non-stick fry pan over heat and saute the onion, black beans, corn and garlic for 5-7 minutes
  2. Mix in the cumin, paprika, coriander and chili powder. Once cooked evenly divide between two bowls
  3. In the two separate bowls add cos lettuce, cherry tomatoes, and purple cabbage
  4. Drizzle the lime juice over the vegetables
  5. Serve one bowl for today’s snack and refrigerate the second snack for tomorrow’s leftover
Dinner
chicken-and-chickpea-coconut-curry
Coconut Chicken Curry
Ingredients
  • 250g raw chicken breast, chopped
  • 30g brown onion, chopped
  • 250g broccoli, chopped
  • 200g carrot, chopped
  • 250ml coconut milk (reduced fat)
  • 250ml vegetable stock (reduced salt)
  • 2 garlic cloves, crushed
  • 1 tbsp. (8g) curry powder
  • 20g coriander, chopped
  • 1 small red chilli, finely chopped
  • 1 tsp. (5ml) coconut oil
Nutrition Facts

Servings per recipe: 2

Serving size: 595.3g

Average Quantity Per Serve Average Quantity Per 100g
Calories 392 cal 65 cal
Protein 52.8g 8.9g
Fat, total 15.5g 2.6g
- saturated 11.3g 1.9g
Carbohydrate 6.5g 1.1g
- sugars 5.3g 0.9g
Sodium 3390mg 569mg
Method
  1. Heat coconut oil in a large deep saucepan over medium temperature and sauté the chicken, onion, carrot, and garlic for a few minutes
  2. Add the liquid vegetable stock, coconut milk and curry powder in the saucepan and cook for 5 minutes
  3. Add the coriander, chili, and broccoli and cook for a further 3-5 minutes or until the chicken is cooked. Once the curry is cooked remove from heat
  4. Dish half of the coconut chicken curry into a bowl for lunch
  5. Refrigerate the second meal for tomorrow’s leftover
SUNDAY
Breakfast
creamy-coconut-cashew-smoothie
Creamy Coconut Cashew Smoothie
Am Snacks
mexi-snack-bowl
Mexi Snack Bowl (leftover)
Lunch
moroccan-lamb-with-roasted-cauliflower
Moroccan Lamb with Roasted Cauliflower (leftover)
Pm Snack
raspberry-and-yoghurt-pot
Raspberry And Almond Yoghurt Pot
Dinner
chicken-and-chickpea-coconut-curry
Coconut Chicken Curry (leftover)

Share:

March 20, 2019