5 WEEKS CHALLENGE (4)

WEEK 4

MONDAY
Breakfast
boiled-eggs-with-goats-cheese
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-shake-almond milk
Protein Almond Shake
Lunch
rosemary-lamb-with-kidney-bean-and-garden-greens
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
coconut-protein-ball
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
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
mexican-beans
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
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-with-kidney-bean-and-garden-greens
Rosemary Lamb And Kidney Bean Salad (leftover)
Pm Snack
coconut-protein-ball
Lemon Coconut Protein Ball (leftover)
Dinner
halloumi-mixed-grill-plate
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
sauted-veggies-toast
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-shake-almond milk
Protein Almond Shake
Lunch
spicy-lime-chicken-with-zucchini-salsa
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
Tzatziki Celery Boats (leftover)
Dinner
halloumi-mixed-grill-plate
Mixed Halloumi And Beef Plate (leftover)
THURSDAY
Breakfast
chocolate-thickshake
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
coconut-protein-ball
Lemon Coconut Protein Ball (leftover)
Lunch
spicy-lime-chicken-with-zucchini-salsa
Spicy Lime Chicken With Zucchini Salsa (leftover)
Pm Snack
spiced-cauliflower-and-broccoli-bites
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
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-goats-cheese
Boiled Eggs With Goat Cheese And Cucumber
Am Snacks
coconut-protein-ball
Lemon Coconut Protein Ball (leftover)
Lunch
nourish-tuna-macro-bowl
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
spiced-cauliflower-and-broccoli-bites
Spicy Cauliflower And Chicken Bites (leftover)
Dinner
steak-with-sweet-potato-mash
Steak With Sweet Potato Mash And Green Beans (leftover)
SATURDAY
Breakfast
chocolate-thickshake
Chocolate Protein Thick Shake
Am Snacks
protein-shake-almond milk
Protein Almond Shake
Lunch
pesto-salmon-with-steamed-broccoli-and-snow-peas
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-mixed-nuts
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
glazed-chicken-with-brussel-sprout-salad
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
mexican-beans
Vegan Baked Beans On Toast
Am Snacks
protein-shake-almond milk
Protein Almond Shake
Lunch
pesto-salmon-with-steamed-broccoli-and-snow-peas
Pesto Salmon With Steamed Broccoli And Snow Peas (leftover)
Pm Snack
apple-and-mixed-nuts
Apple And Nut Mix
Dinner
glazed-chicken-with-brussel-sprout-salad
Balsamic Chicken With Crunchy Brussels Sprout Salad (leftover)

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March 20, 2019