5 WEEKS CHALLENGE (5)

WEEK 5

MONDAY

Breakfast

Blueberry Oatmeal

Ingredients

• 45g dry rolled oats
• 200ml water
• 1 tbsp. (15g) natural vanilla protein powder
• 40g fresh blueberries
• 125ml unsweetened almond milk
• pinch cinnamon
• pinch nutmeg
• 1/2 tsp. stevia or natural sweetener alternative

Toppings

• 8g coconut flakes
• 5g chia seeds

Nutrition Facts

Servings per recipe: 1

Serving size: 316g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	447 cal	142 cal
Protein	32.9g	10.4g
Fat, total	14.3g	4.5g
- saturated	5.4g	1.7g
Carbohydrate	43.8g	13.9g
- sugars	8.1g	2.6g
Sodium	208mg	66mg

Method

1. Boil water in a saucepan over medium temperature and add the oats, protein powder, cinnamon, nutmeg, and stevia. Simmer on low heat for 5 minutes
2. Once the water has been absorbed, mix in the blueberries and almond milk, stirring occasionally for a further few minutes
3. Transfer the oatmeal to a serving bowl
4. Sprinkle the chia seeds and coconut flakes
5. Serve

Am Snacks

Activated Almonds And Protein Shake

Ingredients

• 10g almonds (soaked in water overnight)
• 25g  natural vanilla protein powder
• 250ml cold filtered water

Nutrition Facts

Servings per recipe: 1

Serving size: 55g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	269 cal	488 cal
Protein	21.6g	39.3g
Fat, total	17.4g	31.6g
- saturated	1.4g	2.5g
Carbohydrate	4.8g	8.7g
- sugars	2.2g	4.1g
Sodium	11mg	20mg

Method

1. Ensure you have soaked the almonds in water over night to activate them
2. Combine the protein powder and water in a protein shaker and shake vigorously.
3. Serve the almonds beside the protein shake

Lunch

5 Ingredient Chicken And Broccoli Dish

Ingredients

• 300g raw chicken breast, chopped
• 300g broccoli florets, chopped
• 2 garlic cloves, crushed
• 35g feta cheese crumbled
• 5g (1tsp.) organic butter

Nutrition Facts

Servings per recipe: 2

Serving size: 410g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	459 cal	111 cal
Protein	61.6g	15.0g
Fat, total	21.2g	5.2g
- saturated	12.7g	3.1g
Carbohydrate	1.1g	0.3g
- sugars	0.9g	0.2g
Sodium	677mg	165mg

Method

1. Melt the butter in a non-stick fry pan over medium temperature and saute’ the chicken with one crushed garlic for a couple of minutes
2. Add the broccoli and remaining garlic to the pan and cook for further 4-5 minutes, turning the chicken over after a few minutes. Ensure the chicken is cooked in the middle
3. Divide the chicken and broccoli into two meals. Dish one serving of the chicken and broccoli and sprinkle half of the feta over the top. Season with Himalayan salt and pepper
4. Refrigerate the leftover chicken and broccoli dish and feta for tomorrow’s leftover

Pm Snack

Broccolini And Ricotta Snack Bowl

Ingredients

• 120g broccolini stalks, cut in half
• 115g ricotta cheese
• 1 tbsp. (15ml) extra virgin olive oil
• 1 tsp. chili flakes
• 1 garlic clove, crushed
• Himalayan salt and pepper

Nutrition Facts

Servings per recipe: 2

Serving size: 181.3g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	215 cal	119 cal
Protein	12.5g	6.9g
Fat, total	16.2g	8.9g
- saturated	6.8g	3.8g
Carbohydrate	4.2g	2.3g
- sugars	4.0g	2.2g
Sodium	158mg	87mg

Method

1. Heat olive oil in a non-stick fry pan over medium temperature and cook the broccolini with chili flakes and garlic for 3 minutes
2. Add 2 tbsp. of water into the pan and cover with a lid to create steam whilst cooking
3. Mix in the ricotta cheese and continue cooking for a further 5 minutes
4. Divide the snack into two serves. Dish one serving of the broccolini and ricotta snack and refrigerate the second snack for tomorrow’s leftover

Dinner

Pork Cutlets With Kidney Bean Mix

Ingredients

• 350g raw loin pork cutlets, fat removed (2 x 175g)
• 1 tsp. cumin
• 1 tsp. dried thyme
• 1 tsp. (5ml) coconut oil
• 1 garlic clove, crushed

Kidney Bean Mix

• 70g canned kidney beans, rinsed and drained
• 150g red capsicum, diced
• 50g baby spinach leaves, chopped
• 20g red onion, diced
• 3 tbsp. balsamic vinegar
• 1 tbsp. (15ml) extra virgin olive oil

Nutrition Facts

Servings per recipe: 2

Serving size: 460.8g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	442 cal	95 cal
Protein	64.2g	13.9g
Fat, total	12.9g	2.8g
- saturated	4.2g	0.9g
Carbohydrate	12.7g	2.8g
- sugars	4.8g	1.0g
Sodium	310mg	67mg

Method

1. 1. Marinate the pork cutlets in a bowl with crushed garlic clove, thyme, cumin, Himalayan salt and pepper
   2. Heat coconut oil in a large non-stick fry pan over medium temperature and cook the pork cutlets for a few minutes on each side or until cooked to liking
   3. Combine all the kidney bean mix ingredients in a bowl. Divide the kidney bean mix into two meals
   4. Dish one serving of the kidney bean mix on a dinner plate. Place half of the pork cutlets beside the kidney bean mix
   5. Refrigerate the remaining pork cutlets and kidney bean mix for tomorrow’s dinner

TUESDAY

Breakfast

Protein Shake And Almond Butter Banana Boats

Ingredients

• 30g natural protein powder (flavour of your choice)
• 250ml unsweetened almond milk
• 1 banana (120g, peeled)
• 1 tbsp. (15g) almond butter
• pinch cinnamon

Nutrition Facts

Servings per recipe: 1

Serving size: 478g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	447 cal	93 cal
Protein	26.6g	5.6g
Fat, total	22.2g	4.6g
- saturated	2.2g	0.5g
Carbohydrate	34.4g	7.2g
- sugars	18.0g	3.8g
Sodium	245mg	51mg

Method

1. Combine protein powder and almond milk in a protein shaker and shake until the powder has dissolved. Set aside
2. Slice the banana lengthways
3. Evenly spread the almond butter over the banana boats. Sprinkle cinnamon over the top
4. Serve a protein shake beside the almond butter banana boats

Am Snacks

Broccolini And Ricotta Snack Bowl (leftover)

Lunch

5 Ingredient Chicken And Broccoli Dish (leftover)

Pm Snack

Protein Almond Shake

Dinner

Pork Cutlets With Kidney Bean Mix (leftover)

WEDNESDAY

Breakfast

Berry Protein Yoghurt Bowl

Ingredients

• 15g vanilla whey protein powder (all natural)
• 20g fresh mixed berries
• 150g natural Greek yoghurt (no added sugar)
• 5g coconut flakes
• 1 tsp. (5g) chia seeds

Nutrition Facts

Servings per recipe: 1

Serving size: 279g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	447 cal	160 cal
Protein	25.5g	9.2g
Fat, total	24.4g	8.8g
- saturated	15.7g	5.6g
Carbohydrate	28.8g	10.3g
- sugars	26.3g	9.4g
Sodium	206mg	74mg

Method

1. Combine the yoghurt and protein powder in a bowl
2. Mix through the berries and chia seeds
3. Sprinkle the coconut flakes over the top
4. Serve

Am Snacks

Carrot Sticks With Almond Butter

Ingredients

• 1 tbsp. (15g) almond butter
• 1 (100g) carrot (cut into sticks)

Nutrition Facts

Servings per recipe: 1

Serving size: 130g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	222 cal	171 cal
Protein	5.3g	4.1g
Fat, total	17.8g	13.7g
- saturated	1.7g	1.3g
Carbohydrate	11.4g	8.7g
- sugars	6.5g	5.0g
Sodium	175mg	135mg

Method

1. Serve the almond butter beside the carrot sticks

Lunch

Sweet Potato And Ricotta Frittata

Ingredients

• 3 free range eggs
• 100ml liquid egg whites
• 125ml unsweetened almond milk
• 180g sweet potato, chopped
• 100g ricotta cheese
• 50g baby spinach leaves
• 30g shallots, chopped
• 200g mushrooms, chopped
• 2 garlic cloves, crushed
• 5ml extra virgin olive oil
• 6g hemp seeds

Spices

• 1 tsp. turmeric
• 1 tsp. cumin
• 1 tsp. paprika
• 1 tbsp. mixed Italian herbs
• Himalayan salt and pepper

Nutrition Facts

Servings per recipe: 2

Serving size: 679.5g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	447 cal	65 cal
Protein	38.3g	5.6g
Fat, total	21.1g	3.1g
- saturated	7.4g	1.1g
Carbohydrate	23.1g	3.4g
- sugars	12.0g	1.8g
Sodium	455mg	67mg

Method

1. Pre-heat oven to 180 degrees and line a deep baking dish with baking paper
2. Crack the eggs into a large bowl and whisk vigorously
3. Mix in the liquid egg whites, almond milk, ricotta cheese, spices, and 1 crushed garlic clove. Pour the mixture into the baking dish
4. Boil water in a saucepan over medium temperature and cook the sweet potato for 10 minutes. Drain the water from the sweet potato. Transfer the sweet potato to the baking dish
5. Heat olive oil in a non-stick fry pan over medium heat and saute the baby spinach leaves, shallots, mushroom and remaining garlic for 3 minutes. Pour the veggies into the baking dish
6. Sprinkle hemp seeds over the top
7. Bake the frittata in the oven for 45 minutes. Remove the frittata from the oven and allow to sit for 5-10 minutes
8. Slice the frittata into two serves. Dish one serving on a plate and refrigerate the leftover frittata for tomorrow’s lunch

Pm Snack

Activated Almonds And Protein Shake

Dinner

Chilli Meatballs In Tomato Basil Sauce

Ingredients

• 180g raw lean beef mince
• 500g canned diced tomatoes (no added salt)
• 1 free range egg
• 40g brown onion, grated
• 50g carrot, grated
• 50g baby spinach leaves
• 50g red capsicum, diced
• 2 garlic cloves, crushed
• 1 tsp. (5ml) coconut oil
• 30g gluten-free breadcrumbs
• 30g fresh basil leaves

Spices

• 1 tsp. cumin
• 1 tsp. paprika
• 1 tsp. red chilli, chopped (add more chilli if you prefer the balls to be spicier)

Nutrition Facts

Servings per recipe: 2

Serving size: 621.8g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	466 cal	75 cal
Protein	44.6g	7.2g
Fat, total	14.9g	2.4g
- saturated	7.1g	1.1g
Carbohydrate	32.3g	5.2g
- sugars	15.2g	2.4g
Sodium	485mg	78mg

Method

1. Combine the mince, breadcrumbs, onion, egg, carrot, spices, 1 garlic crushed, salt and pepper in a bowl
2. Roll the mixture into medium sized balls in the palm of your hands. Set in the fridge for half an hour.
3. Heat coconut oil in a non-stick fry pan over medium temperature and place each ball in the pan. Cook the balls for 7-10 minutes turning occasionally to ensure the ball is cooked in the centre
4. Add in capsicum and remaining garlic and sauté for a few minutes. Add the canned tomatoes and basil and simmer for 10 minutes over a low heat. Remove from the heat and carefully stir through the spinach leaves.
5. Divide the meatballs and sauce into two serves.
6. Dish one serving in a bowl and refrigerate the second meal for tomorrow’s leftover.

THURSDAY

Breakfast

Stuffed Mushroom Delight

Ingredients

• 2 x 80g portobello mushrooms
• 2 free range eggs
• 50g avocado, sliced
• 30g cow’s feta cheese
• 30g baby spinach leaves
• 20g red onion, sliced
• 2 tbsp. white vinegar
• Himalayan salt

Nutrition Facts

Servings per recipe: 1

Serving size: 463.3g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	428 cal	92 cal
Protein	31.2g	6.7g
Fat, total	31.3g	6.8g
- saturated	10.7g	2.3g
Carbohydrate	2.5g	0.5g
- sugars	2.5g	0.5g
Sodium	602mg	130mg

Method

1. To poach the eggs, fill half a saucepan with water and bring to the boil over medium temperature. Add the vinegar into the saucepan. Create a whirlpool by string the water in a clockwise direction.
2. Crack the eggs into the water and reduce the heat to low and simmer for 3 minutes. Once the eggs are cooked remove from water and set aside on a plate
3. Heat a non-stick fry pan over medium temperature and cook the mushrooms for a few minutes on each side, or until soft. Transfer to a plate. Place the spinach leaves on top of the mushrooms
4. Separately combine the feta, avocado, and onion in a small bowl
5. Divide the avocado mix between each mushroom and spread over the spinach
6. Add a poached egg on top and season with Himalayan salt and pepper
7. Serve

Am Snacks

Tuna and Feta Stuffed Celery Sticks

Ingredients

• 60g canned tuna, in springwater (drained)
• 3 celery stalks, chopped in half
• 25g full-fat feta cheese

Nutrition Facts

Servings per recipe: 1

Serving size: 270g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	259 cal	96 cal
Protein	39.1g	14.5g
Fat, total	10.4g	3.9g
- saturated	5.6g	2.1g
Carbohydrate	1.3g	0.5g
- sugars	1.3g	0.5g
Sodium	544mg	201mg

Method

1. Combine the tuna and feta in a bowl
2. Stuff the feta and tuna mix in the middle of each celery stalk
3. Serve

Lunch

Sweet Potato And Ricotta Frittata (leftover)

Pm Snack

Protein Almond Shake

Dinner

Chilli Meatballs In Tomato Basil Sauce (leftover)

FRIDAY

Breakfast

Blueberry Oatmeal

Am Snacks

Carrot Sticks With Almond Butter

Lunch

Spiced Beef Strips With Cranberry And Walnut Salad

Ingredients

• 200g raw grass-fed beef strips
• 80g baby spinach leaves
• 50g rocket leaves
• 20g cranberries
• 20g walnuts
• 20g red onion, sliced
• 1 garlic clove, crushed
• 1 tsp. paprika
• 1 tsp. thyme
• black pepper

Dressing

• 3 tbsp. freshly squeezed lemon juice
• 15ml extra virgin olive oil

Nutrition Facts

Servings per recipe: 2

Serving size: 350g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	450 cal	128 cal
Protein	58.6g	16.8g
Fat, total	18.8g	5.4g
- saturated	3.2g	0.9g
Carbohydrate	8.9g	2.5g
- sugars	8.4g	2.4g
Sodium	102mg	29mg

Method

1. Heat a non-stick fry pan over medium temperature and cook the beef strips with paprika, thyme, black pepper and garlic for 3-4 minutes on each side or until cooked
2. Add the spinach leaves, rocket leaves, onion, walnuts and beef strips in a large salad bowl
3. Sprinkle the cranberries over the top
4. Drizzle the olive oil and lemon juice over the top. Divide the salad into two serves
5. Dish one serving in a bowl and refrigerate the second serve for tomorrow’s leftover

Pm Snack

Protein Almond Shake

Dinner

Lamb Kebabs With Parsley And Tomato Salad

Ingredients

Lamb Kebabs

• 200g raw lamb fillet, cut into 2.5cm cubes
• 1 garlic clove, crushed
• 1 tsp. paprika
• 1 tsp. oregano
• 1 tsp. coriander
• 1 tsp. (10ml) extra virgin olive oil
• 2 tbsp. lemon juice, freshly squeezed
• Skewers

Parsley And Tomato Salad

• 50g parsley, chopped
• 50g tomato, diced
• 1 shallot, chopped
• 5g sunflower seeds
• 40g feta cheese
• 1 lemon, freshly squeezed
• 1 tbsp. (10ml) extra virgin olive oil

Nutrition Facts

Servings per recipe: 2

Serving size: 300.1g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	450 cal	150 cal
Protein	48.2g	16.1g
Fat, total	27.6g	9.2g
- saturated	8.6g	2.9g
Carbohydrate	1.4g	0.5g
- sugars	1.2g	0.4g
Sodium	352mg	117mg

Method

 

1. Begin by marinating the lamb with paprika, oregano, coriander, olive oil, garlic and lemon juice in a bowl. Cover and refrigerate for 30 minutes to 1 hour
2. Meanwhile, combine the parsley, tomato, shallots, sunflower seeds and feta cheese in a bowl. Pour the olive oil and lemon juice over the salad and mix together. Set aside
3. Thread the lamb onto even number of skewers. Heat a barbecue grill over medium-high temperature and cook the lamb kebabs for 8-10 minutes, turning occasionally until it’s cooked  all over
4. Divide the parsley and tomato salad onto two separate plates and serve the lamb skewers next to it
5. Dish one serving and refrigerate the second meal for tomorrow’s leftover

SATURDAY

Breakfast

Protein Shake And Almond Butter Banana Boats

Am Snacks

Tuna and Feta Stuffed Celery Sticks

Lunch

Spiced Beef Strips With Cranberry And Walnut Salad (leftover)

Pm Snack

Salty Edamame Beans

Ingredients

• 300g frozen edamame beans
• 1 tsp. (5ml) extra virgin olive oil
• Himalayan salt

Nutrition Facts

Servings per recipe: 2

Serving size: 204.5g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	259 cal	127 cal
Protein	20.0g	9.8g
Fat, total	14.6g	7.1g
- saturated	0.7g	0.3g
Carbohydrate	20.0g	9.8g
- sugars	4.0g	2.0g
Sodium	12mg	6mg

Method

1. Boil water in a saucepan over medium temperate and cook the edamame beans for 3-5 minutes
2. Drain the water from the saucepan and place the edamame beans into a bowl
3. Drizzle olive oil over the edamame beans and sprinkle the Himalayan salt over the top
4. Divide the snack into 2 serves
5. Dish one serving of the beans and refrigerate the second serve for tomorrow’s leftover

Dinner

Lamb Kebabs With Parsley And Tomato Salad (leftover)

SUNDAY 

Breakfast

Berry Protein Yoghurt Bowl

Am Snacks

Protein Almond Shake

Lunch

Garden Fresh Buddha Bowl

Ingredients

• 50g cucumber, sliced
• 50g cherry tomatoes, sliced
• 50g kale, shredded
• 100g green capsicum, sliced
• 20g red onion, sliced

Roasted Chickpeas

• 80g canned chickpeas, rinsed and drained
• 1 tsp. (5ml) extra virgin olive oil
• 1 tsp. chilli powder
• 1 tsp. mixed herbs
• 1 tsp. cumin
• 1 tsp. paprika

Dressing

• 1 tsp. (5ml) extra virgin olive oil
• 2 tbsp. (30ml) balsamic vinegar
• 1 tbsp. (10g) wholegrain mustard (no added sugar)
• 1 garlic clove, crushed

Nutrition Facts

Servings per recipe: 1

Serving size: 592.3g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	447 cal	75 cal
Protein	11.8g	2.0g
Fat, total	30.6g	5.2g
- saturated	4.4g	0.8g
Carbohydrate	24.5g	4.1g
- sugars	12.2g	2.1g
Sodium	372mg	63mg

Method

1. Pre-heat oven to 180 degrees and line a baking tray with baking paper
2. In a bowl combine the chickpeas, olive oil, chili powder, mixed herbs, cumin and paprika
3. Transfer the chickpeas to the tray and bake in the oven for 20 minutes
4. Whilst the chickpeas are roasting, add the kale, cucumber, cherry tomatoes, capsicum and onion to a bowl (without mixing the ingredients together)
5. Add the roasted chickpeas to the bowl
6. Combine the olive oil, vinegar, wholegrain mustard and garlic in a small bowl. Pour the dressing over the vegetables
7. Serve

Pm Snack

Salty Edamame Beans (leftover)

Dinner

Prawn And Avocado Bowl With Orange Dressing

Ingredients

• 100g uncooked prawns, peeled
• 50g rocket leaves
• 50g avocado, chopped
• 1/3 (20g) red onion, sliced
• 1 garlic clove, crushed
• 2 tsp. dried parsley
• 2 tsp. extra virgin olive oil
• Pepper

Dressing

• 1 orange, juiced
• 2 tbsp. lime juice
• 2 tbsp. lemon juice
• 5 mint leaves, chopped

Nutrition Facts

Servings per recipe: 1

Serving size: 449.6g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	426 cal	94 cal
Protein	35.4g	7.9g
Fat, total	26.1g	5.8g
- saturated	4.8g	1.1g
Carbohydrate	8.8g	2.0g
- sugars	7.9g	1.8g
Sodium	562mg	125mg

Method

1. Marinate the prawns with garlic, parsley, olive oil, and pepper. Refrigerate for 30 minutes
2. Pre-heat barbecue grill on high heat. Place the prawns on the hotplate and cook for a few minutes on each side or until opaque
3. Meanwhile, combine the rocket, onion, and avocado in a salad bowl
4. Add the cooked prawns to the salad
5. In a separate bowl combine the dressing ingredients and pour over the salad
6. Serve