5 Weeks Challenge

WEEK 1

MONDAY 

Breakfast

Berry Almond Smoothie Bowl

Ingredients

• 120g frozen mixed berries
• 50g frozen banana
• 20g vanilla vegan protein powder (all natural, no added sugar)
• 1 tsp. greens powder (natural, no added sugar and contains alkalising greens)
• 1/2 tsp. stevia or natvia (blend of steviol glycosides and erythritol)
• 125ml unsweetened almond milk
• 1/2 cup ice

Toppings

• 7g slivered almonds
• 7g desiccated coconut
• 7g almond butter

Nutrition Facts

Servings per recipe: 1

Serving size: 385g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	457 cal	119 cal
Protein	31.3g	8.1g
Fat, total	20.3g	5.3g
- saturated	6.4g	1.7g
Carbohydrate	29.1g	7.6g
- sugars	20.2g	5.2g
Sodium	238mg	62mg

Method

1. Add the frozen berries, banana, protein powder, greens powder, almond milk and ice into a blender
2. Blend until a thick consistency forms
3. Pour the smoothie mixture into a bowl
4. Sprinkle the toppings over the top
5. Serve

Am Snacks

Soy Infused Vegetables

Ingredients

• 200g bok choy, chopped
• 200g chinese cabbage, chopped
• 200g broccolini, chopped
• 200g snow peas
• 60g brown onion, sliced
• 10ml (2 tsp.) sesame oil
• 5g sesame seeds
• 45ml (3 tbsp.) reduced salt soy sauce
• 1 garlic clove, crushed
• 1 tsp. grated ginger
• 1 small red chilli chopped

Nutrition Facts

Servings per recipe: 2

Serving size: 618.7g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	278 cal	45 cal
Protein	19.0g	3.1g
Fat, total	14.0g	2.3g
- saturated	1.9g	0.3g
Carbohydrate	11.2g	1.8g
- sugars	8.4g	1.4g
Sodium	921mg	149mg

Method

1. Heat sesame oil in a non-stick fry pan over medium heat and saute the onion with garlic and ginger for a few minutes
2. Add the bok choy, chinese cabbage, brocollini and snow peas and combine together
3. Mix in the chilli and soy sauce and 2 tbsp. water and continue cooking with a lid on to create steam for 8 minutes
4. Sprinkle the sesame seeds over the top. Season with Himalayan salt and pepper. Divide the meal into two serves
5. Dish one serving in a bowl and refrigerate the second serve for tomorrow’s snack

Lunch

Baked Fish With Brown Rice And Asparagus

Ingredients

• 55g uncooked brown rice
• 100g asparagus stalks
• 2 tbsp. freshly squeezed lemon juice
• 1 garlic clove, crushed
• 5ml (1 tsp.) extra virgin olive oil
• 1 tsp. chili flakes

Baked Fish

• 2 x 100g raw snapper fillets
• 1/2 lemon, sliced
• 1 garlic clove, crushed
• small handful fresh thyme
• Himalayan salt

Nutrition Facts

Servings per recipe: 2

Serving size: 312g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	454 cal	145 cal
Protein	46.2g	14.8g
Fat, total	9.2g	2.9g
- saturated	1.9g	0.6g
Carbohydrate	44.7g	14.3g
- sugars	1.1g	0.4g
Sodium	174mg	56mg

Method

1. Pre-heat oven to 180 degrees
2. Wrap the snapper fillets in foil with lemon, garlic, thyme, and Himalayan salt and bake in the oven for 20 minutes or until fish is opaque. Once cooked remove from the oven
3. Meanwhile, 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 Himalayan salt and pepper. Once cooked set aside
4. Heat olive oil in a non-stick fry pan over medium temperature and cook the asparagus with crushed garlic, chili and lemon juice for 3-4 minutes on each side or until golden brown. Once cooked, remove the asparagus from the heat
5. Divide the brown rice, baked snapper, and asparagus into two meals
6. Dish one serving on a plate and refrigerate the remaining meal for tomorrow’s leftover

Pm Snack

Cacao Bliss Balls

Ingredients

• 7g (1 1/2 tsp.) cacao powder
• 100g pitted medjool dates
• 50g desiccated coconut
• 50g almonds
• 20g chocolate vegan protein powder (all natural)
• 45ml unsweetened coconut milk
• 2 tbsp. water

Nutrition Facts

Servings per recipe: 5

Serving size: 77g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	247 cal	323 cal
Protein	9.0g	11.6g
Fat, total	17.3g	22.4g
- saturated	8.2g	10.6g
Carbohydrate	12.6g	16.3g
- sugars	11.4g	14.8g
Sodium	39mg	51mg

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, cacao powder, almonds, water, coconut milk and dates 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 cacao bliss balls for at least 1/2 hour before serving 1 ball
5. Keep the remaining balls in the fridge to be consumed as a snack throughout the week

Dinner

Chicken And Sun-dried Tomato Bean Salad

Ingredients

• 2 x 70g raw chicken breast fillets
• 15g sun dried tomatoes
• 100g canned kidney beans, rinsed and drained
• 100g canned chickpeas, rinsed and drained
• 100g canned lima beans, rinsed and drained
• 200g red capsicum, diced
• 100g cucumber, chopped
• 1/3 red onion, diced
• 1 tsp. extra virgin olive oil
• 2 tbsp. freshly squeezed lemon juice
• 1 tsp. dried rosemary
• 1 garlic clove, crushed

Dressing

• 1 tbsp. extra virgin olive oil
• 3 tbsp. balsamic vinegar

Nutrition Facts

Servings per recipe: 2

Serving size: 456.8g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	442 cal	97 cal
Protein	46.9g	10.3g
Fat, total	11.5g	2.5g
- saturated	2.0g	0.4g
Carbohydrate	30.8g	6.7g
- sugars	9.0g	2.0g
Sodium	686mg	150mg

 

Method

1. Heat olive oil in a non-stick fry pan over medium temperature and cook the chicken breast fillets with rosemary, garlic, lemon juice, Himalayan salt and pepper for 7 minutes, turning ocassionally until the chicken is cooked in the middle. Once cooked remove the chicken from the heat
2. Combine the kidney beans, chickpeas, lima beans, sun dried tomatoes, red capsicum, onion and cucumber in a large bowl
3. Drizzle the balsamic viengar and olive oil over the top
4. Divide the sun dried tomato bean salad into two serves. Dish one serving on a plate and place a chicken breast fillet beside the bean salad
5. Refrigerate the second serving of bean salad and chicken for tomorrow’s dinner

TUESDAY

Breakfast

Berry Almond Smoothie Bowl

Am Snacks

Cacao Bliss Balls

Lunch

Turmeric Chicken With Sautéed Greens

Ingredients

Turmeric Chicken

• 300g (2 x 150g) organic, free range chicken breast
• 5ml (1 tsp.) extra virgin olive oil
• 1 tsp. turmeric powder
• 1 garlic clove, crushed
• Himalayan salt and pepper

Sautéed Greens

• 200g green beans, ends trimmed
• 300g broccoli, chopped
• 300g kale, shredded
• 40g brown onion, chopped
• 1 tbsp. (15ml) extra virgin olive oil
• 1 garlic clove, crushed
• 2 tsp. chilli flakes
• 10g almond flakes

Nutrition Facts

Servings per recipe: 2

Serving size: 634.8g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	447 cal	70 cal
Protein	58.6g	9.2g
Fat, total	16.5g	2.6g
- saturated	2.2g	0.4g
Carbohydrate	8.8g	1.4g
- sugars	6.9g	1.1g
Sodium	154mg	24mg

Method

1. To make the turmeric chicken, begin by heating olive oil in a non-stick fry pan over medium heat and add the chicken breast fillets to the pan
2. Season with turmeric, garlic and Himalayan salt and pepper and cook for 7 minutes, turning over after a few minutes to ensure both sides are cooked. Once cooked set aside
3. Whilst the chicken is cooking, heat olive oil in a separate non-stick fry pan over medium heat and add the onion and cushed garlic and saute for a few minutes
4. Mix in the green beans, broccoli and kale and season with chilli flakes and Hiamalayan salt. Continue cooking for 7 minutes
5. Add 2 tbsp. of water into the fry pan and cover with a lid to create steam whilst the greens are cooking
6. Once cooked remove from the heat and sprinkle the almond flakes over the top
7. Divide the greens into two serves and add a serving of the turmeric chicken beside it
8. Dish one meal and refrigerate the second meal for tomorrow’s leftover

Pm Snack

Protein Almond Shake

Ingredients

• 30g natural protein powder (flavour of your choice)
• 300ml unsweetened almond milk

Nutrition Facts

Servings per recipe: 1

Serving size: 545g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	242 cal	44.7 cal
Protein	31.4g	5.8g
Fat, total	8.7g	1.6g
- saturated	1.0g	0.2g
Carbohydrate	7.5g	1.4g
- sugars	1.9g	0.4g
Sodium	192mg	35mg

Method

1. Add the protein powder and almond milk in a protein shaker
2. Shake vigorously until protein powder is dissolved
3. Serve

Dinner

Salmon With Broccoli Mash

Ingredients

• 2 x 100g raw salmon fillet
• 1/2 lemon, thinly sliced into rounds
• 2 tsp. dried thyme
• 2 tsp. dried rosemary
• 2 garlic cloves, crushed
• Himalayan salt

Broccoli Mash

• 400g broccoli, florets
• 30g brown onion, diced
• 2 garlic cloves, crushed
• 50g fresh parsley, finely chopped
• 10ml (2 tsp.) extra virgin olive oil
• 60ml unsweetened almond milk

Nutrition Facts

Servings per recipe: 2

Serving size: 428.8g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	426 cal	99 cal
Protein	46.1g	10.8g
Fat, total	24.0g	5.6g
- saturated	5.3g	1.2g
Carbohydrate	1.9g	0.5g
- sugars	1.7g	0.4g
Sodium	134mg	31mg

Method

1. Pre-heat oven to 180 degrees and line a baking dish with aluminum foil
2. Add the salmon fillet to the foil and season both sides with thyme, rosemary and crushed garlic. Season with Himalayan salt
3. Place the lemon on the salmon and fold both sides of the foil over the salmon until its completely enclosed
4. Bake the salmon in the oven for 15 minutes or until the salmon is cooked
5. Whilst the salmon is baking, boil water in a saucepan over medium heat and cook the broccoli for 10-15 minutes or until the broccoli is soft. Drain the water from the broccoli and keep the broccoli in a strainer
6. Using the same saucepan, heat olive oil over medium heat and add the onion and garlic and saute the onion for 5 minutes
7. Mix in the cooked broccoli, parsley and almond milk and remove from the heat. Season with Himalayan salt
8. Using an electric hand mixer, combine the ingredients together until the broccoli becomes a mash. Divide the broccoli mash into two serves
9. Dish one serving of the broccoli mash beside one salmon fillet
10. Refrigerate the second salmon fillet and broccoli mash for tomorrow’s leftover

WEDNESAY

Breakfast

Hemp Seed And Kale Omelette

Ingredients

• 3 organic eggs
• 150g chopped kale
• 20g red onion, sliced
• 5ml (1 tsp.) extra virgin olive oil
• 7g hemp seeds
• 50ml unsweetened almond milk
• 1 garlic clove, crushed

Nutrition Facts

Servings per recipe: 1

Serving size: 597.5g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	452 cal	75 cal
Protein	49.3g	8.2g
Fat, total	24.8g	4.2g
- saturated	6.2g	1.0g
Carbohydrate	7.0g	1.2g
- sugars	5.9g	1.0g
Sodium	620mg	104mg

Method

1. Crack the eggs into a bowl and whisk vigorously. Mix in the almond milk
2. Heat olive oil in a non-stick fry pan over medium heat and saute the onion with garlic for a few minutes
3. Mix in the shredded kale and continue cooking for a further 5 minutes. Transfer the kale and onion to a bowl
4. Keep the pan on heat and pour the egg mixture into the pan. Continue cooking for a few minutes until the egg mixture begins to set
5. Add the kale mixture to the middle of the omelette. Sprinkle the hemp seeds over the top. Flip one half of the omelette over the filling
6. Serve the omelette on a plate

Am Snacks

Celery Juice And Boiled Eggs

Ingredients

• 3 celery stalks
• 120g red apple, chopped
• 5 mint leaves
• 100g cucumber
• 2 tbsp. freshly squeezed lemon juice
• 125ml filtered water
• 1/2 cup ice

Boiled Egg

• 1 free range egg
• Himalayan salt and pepper

Nutrition Facts

Servings per recipe: 1

Serving size: 470.5g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	261 cal	55 cal
Protein	15.5g	3.3g
Fat, total	10.4g	2.2g
- saturated	3.6g	0.8g
Carbohydrate	22.5g	4.8g
- sugars	22.2g	4.7g
Sodium	267mg	57mg

Method

1. Wash the celery stalks to remove the dirt
2. Using a juicer, juice the celery stalks to make celery juice. Pour the celery juice into a blender
3. Add the apple, cucumber, lemon, mint, water and ice into the blender and blend all the ingredients together
4. Pour the juice into a cup
5. Serve

Boiled Eggs

1. Boil water in a saucepan over medium temperature and cook the egg for 7 minutes. Once cooked drain the water and rinse the eggs under cold water
2. Tap the egg shells using the back of a spoon and peel the egg shell off. Transfer to a serving bowl. Season with Himalayan salt and pepper
3. Serve

Lunch

Turmeric Chicken With Sautéed Greens (leftover)

Pm Snack

Cacao Bliss Balls (leftover)

Dinner

Salmon With Broccoli Mash (leftover)

THURSDAY

Breakfast

Fried Egg And Mushroom Stack

Ingredients

• 2 free range eggs
• 1/2 tomato, diced
• 200g large mushrooms
• 1 garlic clove, crushed
• 3 cups baby spinach leaves
• 2 tsp. hemp seeds
• 2 tsp. extra virgin olive oil
• 1 lemon
• 1 tbsp. dried parsley

Nutrition Facts

Servings per recipe: 1

Serving size: 487.6g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	433 cal	89 cal
Protein	32.3g	6.6g
Fat, total	32.4g	6.6g
- saturated	7.6g	1.6g
Carbohydrate	2.6g	0.5g
- sugars	1.9g	0.4g
Sodium	261mg	53mg

Method

1. Heat 1/2 tbsp olive oil in a large non-stick fry pan over medium temperature and crack the eggs into the pan. Cook the eggs for a few minutes or until cooked to liking
2. Whilst the eggs are cooking, heat a separate non-stick fry pan over medium temperature and cook the mushrooms and spinach leaves with crushed garlic, parsley, Himalayan salt and pepper for 6-8 minutes or until the spinach wilts
3. Transfer the mushroom to a plate, and layer the wilted spinach, fried eggs and tomatos over the top. Sprinkle the hemp seeds over the tomatoes
4. Drizzle lemon juice over the top and season with Himalayan salt and pepper

Am Snacks

Soy Infused Vegetables (leftover)

Lunch

Baked Fish With Brown Rice And Asparagus (leftover)

Pm Snack

Cacao Bliss Balls (leftover)

Dinner

Chicken And Sun-dried Tomato Bean Salad (leftover)

FRIDAY

Breakfast

Hemp Seed And Kale Omelette (leftover)

Am Snacks

Cacao Bliss Balls (leftover)

Lunch

Oven Baked Basil Turkey With Roasted Vegetables

Ingredients

• 2 x 100g raw, lean turkey breast
• 300g green beans, ends trimmed
• 200g carrots, chopped
• 200g red capsicum, chopped
• 1/2 red onion, chopped
• 1 tbsp. extra virgin olive oil
• 5g pine nuts
• 2 cups basil leaves
• 3 garlic cloves
• Himalayan salt and pepper

Nutrition Facts

Servings per recipe: 2

Serving size: 650g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	452 cal	69 cal
Protein	42.5g	6.5g
Fat, total	19.8g	3.0g
- saturated	3.2g	0.5g
Carbohydrate	16.5g	2.5g
- sugars	11.4g	1.8g
Sodium	417mg	64mg

Method

1. Preheat oven to 180 degrees and line a baking tray with baking paper
2. In a morta and pessel, combine together 1/2 tablespoon of olive oil, 1 cup of basil, 1 garlic clove and half the amount of pinenuts
3. Add the turkey breast and onion onto the tray. Spread the basil dressing over the turkey. Bake the turkey in the oven for 15 minutes
4. Remove the turkey from the oven and add the green beans, carrot, capsicum and remaining garlic cloves to the tray
5. Drizzle the remaining olive oil over the vegetables. Season with Himalayan salt and pepper
6. Sprinkle the leftover pinenuts and basil over the turkey. Continue baking the vegetables and turkey for a further 25 minutes or until the turkey is cooked in the centre
7. Divide the turkey and vegetables into two meals. Dish one serving on a plate refrigerate the second meal for tomorrow’s lunch

Pm Snack

Choc Protein Green Shake

Ingredients

• 30g chocolate, plant based protein powder
• 1 tsp. greens powder (all natural, no added sugar)
• 250ml unsweetened almond milk
• 1/2 cup ice

Nutrition Facts

Servings per recipe: 1

Serving size: 440g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	220 cal	50 cal
Protein	34.4g	7.8g
Fat, total	5.6g	1.3g
- saturated	0.4g	0.1g
Carbohydrate	7.4g	1.7g
- sugars	2.5g	0.6g
Sodium	336mg	76mg

Method

1. Add the ice, almond milk, greens powder and chocolate protein powder in a blender
2. Pour the smoothie into a jar
3. Serve

Dinner

Buddha Bow

Ingredients

• 200g raw chicken breast, chopped
• 130g canned chickpeas, drained and rinsed
• 200g carrots, grated
• 100g cucumber, chopped
• 50g avocado, chopped
• 5ml ( 1 tsp.) coconut oil
• 15ml (1 tbsp.) extra virgin olive oil
• 1 garlic clove, crushed

Nutrition Facts

Servings per recipe: 2

Serving size: 428.1g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	445 cal	104 cal
Protein	40.3g	9.4g
Fat, total	21.4g	5.0g
- saturated	5.9g	1.4g
Carbohydrate	18.6g	4.3g
- sugars	6.8g	1.6g
Sodium	314mg	73mg

Method

1. Heat coconut oil in a non-stick fry pan over medium temperature and cook the chicken with garlic for 3-4 minutes on each side or until its cooked in the middle
2. In two separate bowls, evenly divide the chickpeas, carrot, avocado, and cucumber, without mixing the ingredients together
3. Add the cooked chicken to the bowls. Drizzle the olive oil over the chickpeas and season with Himalayan salt and pepper
4. Serve one bowl and refrigerate the second bowl for tomorrow’s dinner

SATURDAY

Breakfast

Coconut And Goji Berry Sweet Potato Pancakes

Ingredients

• 250g sweet potato, chopped
• 1 free range egg
• 40g quinoa flour
• 5ml (1 tsp.) extra virgin coconut oil
• 100ml unsweetened almond milk
• 2g (1tsp.) cinnamon
• 1 tsp. baking powder

Toppings

• 70g coconut yoghurt (unsweetened)
• 20g dried goji berries
• 10g walnuts

Nutrition Facts

Servings per recipe: 2

Serving size: 348.7g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	464 cal	133 cal
Protein	16.8g	4.8g
Fat, total	20.9g	6.0g
- saturated	10.0g	2.9g
Carbohydrate	49.9g	14.3g
- sugars	15.6g	4.5g
Sodium	142mg	41mg

Method

1. Fill a saucepan with water over medium heat and bring to the boil. Add the sweet potato to the saucepan and cook for 15-20 minutes or until the sweet potato is soft
2. Drain the water from the saucepan and transfer the sweet potato to a bowl
3. Mix in the almond milk, cinnamon, baking powder, and quinoa flour
4. Crack the egg into a bowl and whisk vigorously. Pour the egg mixture into the bowl of sweet potato and using a hand mixer blend the ingredients together
5. Heat coconut oil in a non-stick fry pan over medium temperature and pour the pancake batter into the pan in circles. (tip: for the pancakes to cook in the center, make small thin pancakes). Cook for a few minutes or until bubbles begin to appear. Flip the pancake over and continue cooking for 3-4 minutes. Transfer the pancakes to a plate. Continue this process until all the batter has been used
6. Divide the pancakes into two serves
7. Dish one serving of the pancakes and serve with 35g coconut yoghurt, 10g dried goji berries and 5g walnuts
8. Refrigerate the second serving of pancakes, coconut yoghurt, goji berries and walnuts for tomorrow’s leftover

Am Snacks

Tuna Cucumber Boats

Ingredients

• 70g canned tuna in springwater, drained
• 200g cucumber, cut into 8cm pieces and halved lengthwise
• 1 shallot, chopped
• 1/2 lemon freshly squeezed
• 1 tsp. olive oil
• 1 garlic clove, crushed
• 1 tsp. dried mint

Nutrition Facts

Servings per recipe: 1

Serving size: 390.3g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	252 cal	64 cal
Protein	36.9g	9.5g
Fat, total	8.6g	2.2g
- saturated	1.9g	0.5g
Carbohydrate	5.2g	1.3g
- sugars	5.2g	1.3g
Sodium	544mg	139mg

Method

1. In a bowl combine the tuna, shallots, garlic, and mint
2. Dress the tuna with olive oil and lemon juice
3. Fill the middle of the cucumber with the tuna mixture
4. Serve

Lunch

Oven Baked Basil Turkey With Roasted Vegetables (leftover)

Pm Snack

Choc Protein Green Shake (leftover)

Dinner

Buddha Bowl (leftover)

SUNDAY 

Breakfast

Coconut And Goji Berry Sweet Potato Pancakes (leftover)

Am Snacks

Celery Juice And Boiled Eggs (leftover)

Lunch

Chicken Sushi Bowl

Ingredients

• 100g raw organic chicken thigh, chopped
• 40g avocado, sliced
• 100g carrot, cut into matchsticks
• 200g cucumber ribbons
• 2 tbsp. reduced salt soy sauce
• 1 tsp. sesame oil
• 5g sesame seeds

Chicken Seasoning

• 2 tbsp. reduced salt soy sauce
• 1 garlic clove, crushed
• 1 tsp. grated ginger

Nutrition Facts

Servings per recipe: 1

Serving size: 557.9g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	452 cal	80 cal
Protein	35.0g	6.3g
Fat, total	28.2g	5.0g
- saturated	6.3g	1.1g
Carbohydrate	10.7g	1.9g
- sugars	10.2g	1.8g
Sodium	1230mg	221mg

Method

1. Begin by marinating the chicken thigh with soy sauce, garlic and ginger in a bowl
2. Heat sesame oil in a non-stick fry pan over medium heat and cook the chicken for 3-4 minutes on each side or until its cooked in the middle. Once cooked set aside
3. Place the cucumber, carrot, avocado and cooked chicken into a bowl without mixing the ingredients together
4. Drizzle soy sauce over the vegetables and sprinkle sesame seeds over the top
5. Serve

Pm Snack

Tuna Cucumber Boats (leftover)

Dinner

Chilli Turkey Zoodles

Ingredients

• 100g raw turkey mince
• 1 zucchini, peeled into noodles
• 1/3 brown onion, diced
• 250g canned diced tomatoes
• 2 garlic cloves, crushed
• 1 tsp. dried Italian herbs
• 2 tsp. red chilli flakes
• 1 tsp. extra virgin olive oil
• Himalayan salt and pepper

Nutrition Facts

Servings per recipe: 1

Serving size: 592.1g

	Average Quantity Per Serve	Average Quantity Per 100g
Calories	450 cal	75 cal
Protein	33.3g	5.6g
Fat, total	27.9g	5.6g
- saturated	1.4g	0.2g
Carbohydrate	13.3g	2.2g
- sugars	12.8g	2.2g
Sodium	309mg	52mg

Method

1. Heat olive oil in a saucepan over medium heat and saute the onion with crushed garlic for a minute
2. Mix in the turkey mince, Italian herbs, and chilli flakes and continue cooking for 2 minutes
3. Add the canned diced tomatoes and continue cooking for a further 7-10 minutes or until the turkey is cooked. Season with Himalayan salt and pepper
4. Place the zucchini noodles into a bowl. Add the turkey bolognese over the top
5. Serve