5 WEEKS CHALLENGE (4)

WEEK 4

MONDAY

Breakfast

Boiled Eggs With Goat Cheese And Cucumber

Ingredients

• 3 free range eggs
• 50g goats cheese, crumbled
• 100g chopped cucumber
• 1 lemon wedge

Nutrition Facts

Servings per recipe: 1

Serving size: 274.2g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	423 cal	154 cal
Protein	37.2g	13.6g
Fat, total	30.4g	11.1g
- saturated	13.9g	5.1g
Carbohydrate	1.2g	0.4g
- sugars	1.2g	0.4g
Sodium	479mg	175mg

Method

1. Boil water in a saucepan over medium temperature and cook the eggs for 7 minutes
2. Drain the water from the saucepan. Rinse the eggs under cold water then tap the shell with the back of the spoon to break the shell. Peel the shell off
3. Repeat process for all the eggs. Cut the eggs in half
4. Transfer the eggs to a bowl. Sprinkle the goat cheese over the eggs
5. Add the chopped cucumber beside the eggs
6. Squeeze the lemon over the top and season with Himalayan salt and pepper
7. Serve

Am Snacks

Protein Almond Shake

Lunch

Rosemary Lamb And Kidney Bean Salad

Ingredients

• 300g raw lamb (lean), chopped
• 1 tbsp. (8g) wholegrain mustard
• 1 tbsp. (7g) dried rosemary

Kidney Bean Salad

• 125g canned kidney beans, rinsed and drained
• 100g mixed lettuce leaves
• 20g red onion, chopped
• 100g cucumber, chopped
• 1 tbsp. (15ml) extra virgin olive oil
• 60ml balsamic vinegar

Nutrition Facts

Servings per recipe: 2

Serving size: 372g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	459 cal	102 cal
Protein	54g	12.1g
Fat, total	19.9g	4.5g
- saturated	5.4g	1.2g
Carbohydrate	12.4g	2.8g
- sugars	4.6g	1.0g
Sodium	487mg	109mg

Method

1. Heat a non-stick fry pan over medium heat and cook the lamb chops with mustard and rosemary for 6-7 minutes or until cooked to liking
2. Combine the kidney beans, lettuce, onion, and cucumber in a salad bowl
3. Add the cooked lamb chops to the salad
4. Separately combine the olive oil and vinegar in a small bowl and pour over the salad
5. Divide the rosemary lamb and kidney bean salad into two serves
6. Dish one serve in a bowl and refrigerate the second meal for tomorrow’s leftover lunch

Pm Snack

Lemon Coconut Protein Ball

Ingredients

• 30g plant-based vanilla protein powder
• 90g desiccated coconut
• 55g pitted Medjool dates
• 2 tbsp. freshly squeezed lemon juice
• 4 tbsp. water
• 30ml canned coconut milk (reduced fat)
• 1 tsp. (5ml) extra virgin coconut oil

Nutrition Facts

Servings per recipe: 5

Serving size: 60.1g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	227 cal	378 cal
Protein	11.1g	18.5g
Fat, total	16.0g	26.6g
- saturated	13.1g	21.8g
Carbohydrate	8.4g	13.9g
- sugars	6.9g	11.4g
Sodium	62mg	104mg

Method

1. Soak the dates in water until they become very soft. Transfer the dates to a food processor
2. Add the desiccated coconut, protein powder, water, oil, coconut milk and lemon juice into the processor. Process the mixture until it is combined together
3. Pour the mixture onto a plate. Divide the mixture into 5 piles. Roll each pile of the mixture into balls in the palm of your hands
4. Freeze the protein balls for at least 1/2 hour before serving 1 ball
5. Keep the remaining balls in the freezer to be consumed as a snack throughout the week

Dinner

Warm Kale And Chicken Dish

Ingredients

• 150g raw chicken breast
• 100g kale, shredded
• 6 cherry tomatoes, chopped in half
• 35g goat cheese
• 40g brown onion, diced
• 1 tsp. turmeric powder
• 1 tsp. chili flakes
• 1 garlic clove, crushed
• 1 tsp. (5ml) coconut oil
• 1 lemon wedge

Nutrition Facts

Servings per recipe: 1

Serving size: 459.6g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	411 cal	89 cal
Protein	54.5g	11.9g
Fat, total	16.3g	3.5g
- saturated	10.2g	2.2g
Carbohydrate	8.2g	1.8g
- sugars	6.9g	1.5g
Sodium	277mg	60mg

Method

1. Heat coconut oil in a non-stick fry pan over medium temperature and cook the chicken breast with turmeric, chili flakes and crushed garlic for 3 minutes
2. Mix in the onion, kale, cherry tomatoes and Himalayan salt and pepper and continue cooking for a further 5 minutes or until the chicken is cooked in the center
3. Dish the meal into a bowl. Sprinkle the goat cheese over the top
4. Serve with a lemon wedge

TUESDAY

Breakfast

Vegan Baked Beans On Toast

Ingredients

• 60g canned kidney beans, rinsed and drained
• 60g canned borlotti beans, rinsed and drained
• 30g brown onion, diced
• 100g red capsicum, diced
• 250g canned diced tomatoes ( no added sugar)
• 2 tbsp. (30g) tomato paste ( no added salt)
• 2 tsp. dried coriander
• 1 tsp. paprika
• 1 garlic clove, crushed
• 1 tsp. (5ml) extra virgin coconut oil
• 1 gluten-free bread slice
• Himalayan salt

Nutrition Facts

Servings per recipe: 1

Serving size: 571.6g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	450 cal	78 cal
Protein	23.2g	4.0g
Fat, total	10.0g	1.8g
- saturated	5.0g	0.9g
Carbohydrate	55.3g	9.7g
- sugars	19.4g	3.4g
Sodium	572mg	100mg

Method

1. Heat coconut oil in a saucepan over medium temperature and saute the onion, capsicum, and garlic for a few minutes
2. Add the canned tomatoes, tomato paste, beans, paprika and coriander and reduce heat to simmer for 7-10 minutes and season with Himalayan salt
3. Meanwhile, toast the bread until liking and place on a plate
4. Pour the baked beans over the toast

Am Snacks

Tzatziki Celery Boats

Ingredients

• 4 celery stalks, cut in half
• 350g greek yoghurt (reduced fat)
• 100g cucumber, diced
• 1 garlic clove, crushed
• 2 tsp. dried mint
• Himalayan salt

Nutrition Facts

Servings per recipe: 2

Serving size: 364g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	224 cal	61 cal
Protein	16.4g	4.5g
Fat, total	5.2g	1.4g
- saturated	3.2g	0.9g
Carbohydrate	23.5g	6.5g
- sugars	23.0g	6.3g
Sodium	298mg	82mg

Method

1. Combine the yoghurt and cucumber in a bowl
2. Mix through the garlic, mint and season with Himalayan salt
3. Divide the celery sticks into two serves
4. Fill the middle of the celery sticks with the tzatziki dip
5. Serve 4 tzatziki celery boats and refrigerate the second serve for tomorrow’s leftover

Lunch

Rosemary Lamb And Kidney Bean Salad (leftover)

Pm Snack

Lemon Coconut Protein Ball (leftover)

Dinner

Mixed Halloumi And Beef Plate

Ingredients

• 130g halloumi cheese, chopped
• 200g raw beef, cubed
• 50g parsley, chopped
• 2 shallots, chopped
• 80g tomato, diced
• 100g cucumber, diced
•  1/2 lemon freshly squeezed

Beef Spices

• 1 garlic clove, crushed
• 1 tsp. cumin
• 1 tsp. paprika

Nutrition Facts

Servings per recipe: 2

Serving size: 284.6g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	450 cal	121 cal
Protein	56.3g	15.2g
Fat, total	21.6g	5.9g
- saturated	11.2g	3.0g
Carbohydrate	5.4g	1.4g
- sugars	4.2g	1.1g
Sodium	2300mg	623mg

Method

1. Marinate the beef with the beef spices. Heat a non-stick fry pan over medium temperature and cook the beef for 7-10 minutes or until cooked to liking
2. Transfer the beef into two separate bowls
3. Heat a non-stick fry pan over medium temperature and cook the halloumi cheese for 2-3 minutes on each side or until golden brown. Divide the halloumi cheese between each bowl
4. In a separate bowl combine the parsley, tomato, shallots, and cucumber. Mix in the lemon juice
5. Divide the parsley salad between each bowl
6. Serve one bowl for tonight’s dinner and refrigerate the second dish for tomorrow’s dinner

WEDNESDAY

Breakfast

Sautéed Veggies And Avocado On Toast

Ingredients

• 35g avocado, mashed
• 1 gluten free bread slice
• Himalayan salt and pepper

Sautéed Veggies

• 70g green capsicum, sliced
• 30g red capsicum, sliced
• 1 shallot, chopped
• 60g tomato, chopped
• 1 garlic clove, crushed
• 1 tsp. extra virgin coconut oil

Nutrition Facts

Servings per recipe: 1

Serving size: 273.6g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	390 cal	143 cal
Protein	12.4g	4.5g
Fat, total	26.4g	9.6g
- saturated	8.6g	3.1g
Carbohydrate	20.9g	7.6g
- sugars	5.8g	2.1g
Sodium	258mg	94mg

Method

1. Heat coconut oil in a non-stick fry pan over medium temperature and saute the capsicums, shallots, tomato, and garlic for 5-7 minutes or until the vegetables are cooked
2. Meanwhile, toast the bread  to liking and spread the avocado over the top
3. Place the sautéed veggies on top of the avocado and season with Himalayan salt and pepper
4. Serve

Am Snacks

Protein Almond Shake

Lunch

Spicy Lime Chicken With Zucchini Salsa

Ingredients

• 200g raw chicken breast, chopped
• 1 tsp. (5ml) coconut oil
• 1/2 red chili, finely chopped
• 2 tsp. paprika
• 1/2 lime, freshly squeezed

Zucchini Salsa

• 360g zucchinis, diced
• 1 (80g) tomato, diced
• 175g frozen corn kernels (thawed)
• 20g red onion, chopped
• 2 garlic cloves, crushed
• 1 tbsp. (15ml) extra virgin olive oil
• 1/2 tbsp. coriander

Nutrition Facts

Servings per recipe: 2

Serving size: 546.6g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	442 cal	80 cal
Protein	54.1g	9.9g
Fat, total	15.0g	2.8g
- saturated	4.3g	0.8g
Carbohydrate	16.5g	3.0g
- sugars	8.1g	1.5g
Sodium	102mg	19mg

Method

1. Begin making the zucchini salsa by heating a non-stick fry pan over medium temperature and sautéing the onion, zucchini, and garlic for 5-7 minutes or until the zucchini is golden brown on both sides. Season with salt and pepper
2. Once cooked transfer the zucchini mix into a bowl. Mix the tomato, corn, and coriander. Drizzle the olive oil over the salsa and combine well
3. Meanwhile, heat coconut oil in a non-stick fry pan over medium temperature and cook the chicken breast fillets in the pan. Drizzle lime juice over the chicken and sprinkle the chopped chili and paprika over the top. Cook for a few minutes on each side or until the chicken is cooked in the center
4. Divide the chicken and zucchini salsa into two meals
5. Dish one serving of the chicken on a plate and spread the zucchini salsa over the top
6. Refrigerate the second serve of chicken and zucchini salsa for tomorrow’s leftover

Pm Snack

Tzatziki Celery Boats (leftover)

Dinner

Mixed Halloumi And Beef Plate (leftover)

THURSDAY

Breakfast

Chocolate Protein Thick Shake

Ingredients

• 120g frozen banana
• 2 tbsp. (30g) chocolate whey protein powder
• 1 tbsp. (10g) cacao powder
• 1 tbsp. (15g) oats
• pinch cinnamon
• 300ml unsweetened almond milk
• 1/2 cup ice

Nutrition Facts

Servings per recipe: 1

Serving size: 550g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	426 cal	77 cal
Protein	28.2g	5.1g
Fat, total	8.8g	1.6g
- saturated	2.1g	0.4g
Carbohydrate	53.1g	9.7g
- sugars	28.5g	5.2g
Sodium	181mg	33mg

Method

1. Add all the ingredients into a food processor and blend until a smooth consistency is formed
2. Pour the smoothie into a glass
3. Serve

Am Snacks

Lemon Coconut Protein Ball (leftover)

Lunch

Spicy Lime Chicken With Zucchini Salsa (leftover)

Pm Snack

Spicy Cauliflower And Chicken Bites

Ingredients

• 300g cauliflower, chopped into bites
• 180g raw chicken breast, chopped into bites
• 20g red onion, sliced
• 1 tsp. paprika
• 1 tsp. turmeric
• 1 tsp. cumin
• 2 garlic cloves, crushed
• 1 tsp. dried basil
• 1 tsp. (5ml) extra virgin olive oil
• 1 lemon wedge

Nutrition Facts

Servings per recipe: 2

Serving size: 280g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	229 cal	81 cal
Protein	31.2g	11.1g
Fat, total	7.8g	2.8g
- saturated	1.4g	0.5g
Carbohydrate	5.7g	2.0g
- sugars	4.1g	1.5g
Sodium	100mg	36mg

Method

1. Preheat oven to 180 degrees and line a baking tray with baking paper.
2. Combine the cauliflower in a bowl with paprika, cumin, turmeric, 1 tsp. olive and 1 crushed garlic. Add the cauliflower to the tray and bake in the oven for 15 minutes or until golden brown. Once cooked set aside
3. Meanwhile, heat remaining olive oil in a non-stick fry pan over medium temperature and saute the onion with garlic for a minute. Mix in the chicken breast, basil and lemon for 3-4 minutes on each side or until the chicken bites are cooked in the center. Transfer the chicken to a bowl and mix in the cauliflower
4. Divide the snack into two meals. Dish one serving in a bowl and refrigerate the second snack for tomorrow’s leftover

Dinner

Steak With Sweet Potato Mash And Green Beans

Ingredients

• 2 x 100g raw sirloin steak
• 400g uncooked sweet potato
• 300g green beans, ends trimmed
• 1 tsp. (5g) butter
• 60ml (1/4 cup) unsweetened almond milk
• 2 garlic cloves, crushed
• 1 tsp. paprika
• 1 tsp. coriander
• 1 lemon wedge

Nutrition Facts

Servings per recipe: 2

Serving size: 546g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	421 cal	77 cal
Protein	44.6g	8.2g
Fat, total	7.8g	1.4g
- saturated	3.2g	0.6g
Carbohydrate	37.3g	6.8g
- sugars	15.4g	2.8g
Sodium	117mg	22mg

Method

1. Begin by marinating the steak fillets with paprika, coriander, and black pepper
2. Heat a non-stick fry pan over medium temperature and cook both steak fillets for a few minutes on each side or until cooked to liking. Once cooked set aside
3. Whilst the steak is cooking, boil water in a saucepan over medium heat and cook the sweet potato for 15 minutes or until soft. Drain the water from the sweet potato and transfer back into the saucepan. Add the almond milk, 1 crushed garlic, and butter and using a hand electric mixer, blend the ingredients until a smooth consistency is formed. Season with Himalayan salt and pepper
4. To cook the beans, heat a non-stick fry pan over medium temperature and add the beans and garlic into the pan and cook for 5 minutes. Add 2 tablespoons of hot water and lemon juice and continue cooking for a further 4 minutes. Cover the beans with a lid to create steam whilst cooking
5. Divide the steak, green beans, and sweet potato mash into two meals. Dish one serving for tonight’s dinner and refrigerate the second meal for tomorrow’s leftover

FRIDAY

Breakfast

Boiled Eggs With Goat Cheese And Cucumber

Am Snacks

Lemon Coconut Protein Ball (leftover)

Lunch

Nourish Tuna Macro Bowl

Ingredients

• 90g canned tuna in spring water, drained
• 80g cucumber, chopped
• 1 (100g) carrot, grated
• 60g canned chickpeas, rinsed and drained
• 20g feta, chopped
• 2 tsp. (10ml) extra virgin olive oil
• 2 tbsp. (30ml) freshly squeezed lemon juice

Nutrition Facts

Servings per recipe: 1

Serving size: 460.6g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	464 cal	100 cal
Protein	42.8g	9.3g
Fat, total	21.2g	4.6g
- saturated	7.1g	1.5g
Carbohydrate	20.4g	4.4g
- sugars	8.0g	1.8g
Sodium	654mg	142mg

Method

1. Add the tuna and chili into a bowl and combine well
2. Add the cucumber, carrot, chickpeas, and feta into the same bowl without combining the ingredients
3. Drizzle the olive oil and lemon juice over the top of the ingredients
4. Season with Himalayan salt and pepper
5. Serve

Pm Snack

Spicy Cauliflower And Chicken Bites (leftover)

Dinner

Steak With Sweet Potato Mash And Green Beans (leftover)

SATURDAY

Breakfast

Chocolate Protein Thick Shake

Am Snacks

Protein Almond Shake

Lunch

Pesto Salmon With Steamed Broccoli And Snow Peas

Ingredients

• 200g raw, salmon fillet
• 350g broccoli florets
• 300g snow peas
• 2 tsp. (10g) pesto (natural, no added sugar)
• 1 lemon wedge
• 1 tsp. (5ml) extra virgin olive oil

Nutrition Facts

Servings per recipe: 2

Serving size: 497.2g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	485 cal	97 cal
Protein	48.6g	9.8g
Fat, total	26.4g	5.3g
- saturated	5.6g	1.1g
Carbohydrate	8.4g	1.7g
- sugars	5.4g	1.1g
Sodium	195mg	39mg

Method

1. Place the broccoli and snow peas in a steaming basket over boiling water. Cover and steam for 3-5 minutes. Once cooked place the steamed vegetables in a bowl
2. Whilst steaming the snow peas and broccoli, heat a non-stick fry pan over medium temperature and place the salmon on the pan, skin side down. Cook the salmon for a few minutes then turn the salmon over to cook the other side for a couple of minutes or until cooked to liking
3. Remove the salmon from the pan and transfer to a plate. Evenly coat both sides of the salmon with the pesto. Cut the salmon in half
4. Pour olive oil over the steamed vegetables and season with Himalayan salt and pepper
5. Serve one salmon fillet beside half of the steamed snow peas and broccoli on a plate
6. Squeeze some lemon over the salmon
7. Refrigerate the remaining salmon and steamed vegetables to be consumed for tomorrow’s lunch

Pm Snack

Apple And Nut Mix

Ingredients

• 1 apple
• 6g raw, unsalted cashews
• 6g raw, unsalted almonds
• 7g raw, unsalted brazil nuts

Nutrition Facts

Servings per recipe: 1

Serving size: 125g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	266 cal	213 cal
Protein	6.1g	4.9g
Fat, total	20.7g	16.5g
- saturated	3.4g	2.7g
Carbohydrate	12.2g	9.7g
- sugars	10.8g	8.6g
Sodium	4mg	3mg

Method

1. Combine all the nuts together in a bowl
2. Serve beside the apple

Dinner

Balsamic Chicken With Crunchy Brussels Sprout Salad

Ingredients

• 350g raw chicken breast
• 400g Brussels sprouts
• 100g kale, chopped
• 30g red onion, thinly sliced
• 60ml balsamic vinegar
• 1 tbsp. (10g) whole-grain mustard (no added sugar)
• 1 tsp. butter

Dressing

• 45ml balsamic vinegar
• 1 tbsp. (15ml) extra virgin olive oil

Nutrition Facts

Servings per recipe: 2

Serving size: 497g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	430 cal	86 cal
Protein	64.2g	12.9g
Fat, total	14.2g	2.9g
- saturated	4.0g	0.8g
Carbohydrate	5.7g	1.2g
- sugars	5.0g	2.0g
Sodium	315mg	63mg

Method

1. Pre-heat oven to 180 degrees and line a tray with baking paper. Place the brussels sprouts on the tray and bake in the oven for 15 minutes. Remove the tray from the oven and add the kale to the tray. Continue baking for a further 7 minutes. Once cooked, transfer the kale and brussels sprouts to a bowl
2. Add the onions to the bowl. Separately combine the dressing ingredients and pour over the salad
3. Combine the balsamic vinegar with whole-grain mustard in a small bowl
4. Melt butter in a non-stick fry pan over medium temperature and place the chicken in the pan. Pour the balsamic dressing over the chicken and cook for a few minutes on each side or until the chicken is cooked in the center
5. Divide the Brussels sprout salad and balsamic chicken into two meals
6. Dish one serving of the chicken and Brussels sprout salad and refrigerate the second meal for tomorrow’s leftover

SUNDAY

Breakfast

Vegan Baked Beans On Toast

Am Snacks

Protein Almond Shake

Lunch

Pesto Salmon With Steamed Broccoli And Snow Peas (leftover)

Pm Snack

Apple And Nut Mix

Dinner

Balsamic Chicken With Crunchy Brussels Sprout Salad (leftover)