Back to Basics – Part 1

Welcome to The Clean 5. Our first 3-week training block is all about the fundamentals. There is aspects of strength, hypertrophy and aerobic training involved.

Back to Basics – Part 1

Welcome to The Clean 5. Our first 3-week training block is all about the fundamentals. There is aspects of strength, hypertrophy and aerobic training involved. On the nutrition side of things we have included some tasty, yet nutrient rich meals that will keep you fuelled and help you recover throughout the process. On top of your two main meals, we want you to select 1 breakfast (optional) and 1-3 snacks from the snack board to have throughout the day. The idea is to always be satisfied with your food intake, without going over the top and never starving yourself.

The Clean 5 has been painstakingly crafted for over 12 months. The project aims to make living a healthy lifestyle incredibly easy. We want your food to be cost effective (less than $4 per meal) and easy to make (under 30 mins for 5 meals) and we want our community to train effectively.

Most importantly, we want to show you that health and fun can occur at the same time. Enjoy your weekends and live your life!

Your Meals

Lunch

DifficultyBeginner

Chicken Linguine Carbonara: A timeless pasta classic with a high protein twist!

Prep Time10 minsCook Time15 mins
 1 kg Diced Chicken Breast
 500 g Linguine (dry weight)
 490 g Carbonara Pasta Sauce
 250 g Trimmed bacon
 1 cup spinach leaves
1

Dice the chicken breast & bacon and boil 5L of water.

2

Brown the chicken

3

Add pasta to the boiling water for 5-10 minutes

4

Crisp the bacon

5

Add spinach and carbonara sauce to the chicken and bacon and simmer for 5 minutes

6

Divide the pasta and meat into 5 equal tubs.

Ingredients

 1 kg Diced Chicken Breast
 500 g Linguine (dry weight)
 490 g Carbonara Pasta Sauce
 250 g Trimmed bacon
 1 cup spinach leaves

Directions

1

Dice the chicken breast & bacon and boil 5L of water.

2

Brown the chicken

3

Add pasta to the boiling water for 5-10 minutes

4

Crisp the bacon

5

Add spinach and carbonara sauce to the chicken and bacon and simmer for 5 minutes

6

Divide the pasta and meat into 5 equal tubs.

Chicken Linguine Carbonara

Dinner

DifficultyBeginner

Honey chicken: A sweet and colourful rice dish, perfect for your micronutrient intake. Makes 5 servings.

Prep Time20 minsCook Time10 mins

5 Minutes

 1 kg Diced chicken breast
 200 g Honey soy marinade
 2.50 cups Basmati rice (dry weight)
 200 g Fresh Brocolli
 200 g Fresh capsicum
1

Dice the chicken breast and cover it with the honey soy marinade in the refrigerator for 20 minutes

2

Place 2.5 cups of basmati rice in a rice cooker or saucepan and add 2.5 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

3

Chop the broccoli and dice the capsicum into small pieces

4

Move the marinated chicken to a pan and cook thoroughly.

5

Add broccoli and capsicum to the marinated chicken for 3-5 minutes

6

Once the rice is ready, divide the ingredients into 5 equal tubs.

Ingredients

 1 kg Diced chicken breast
 200 g Honey soy marinade
 2.50 cups Basmati rice (dry weight)
 200 g Fresh Brocolli
 200 g Fresh capsicum

Directions

1

Dice the chicken breast and cover it with the honey soy marinade in the refrigerator for 20 minutes

2

Place 2.5 cups of basmati rice in a rice cooker or saucepan and add 2.5 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

3

Chop the broccoli and dice the capsicum into small pieces

4

Move the marinated chicken to a pan and cook thoroughly.

5

Add broccoli and capsicum to the marinated chicken for 3-5 minutes

6

Once the rice is ready, divide the ingredients into 5 equal tubs.

Honey Chicken