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The 3rd and final week of ‘Making Fitness Great Again’. We enter a week of increased training volume and a different variety of meals to change our routine slightly.
Over the crazy Christmas/New Years period where no one is really sure what day of the week it is, it’s important to spend time with our friends and family as much as we can. Your training and nutrition shouldn’t get in the way of you creating life-long memories with your loved ones, but this isn’t an excuse to ‘get loose’ 24/7 and ruin the results we’ve worked hard to achieve over the last few months.
Just be aware that each meal you consume made up primarily of processed foods, will likely contain many many more calories than the meals you have been prepping for yourself over the last few months.
We want to feel full, and satisfied with our food. Indulge, but don’t go overboard.
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.
Get prepared and lets hit the week.
Tuna, Spinach, Mushroom & Fettuccine with Bolognese Sauce: A slightly different take on a pasta favourite of ours.
Boil a pot of water on the stove and add the pasta for 10 minutes
Add a teaspoon of olive oil to a pan, and heat to a simmer, before adding 200g of sliced mushrooms.
Add the entire bag of spinach to the pan. Ensure, the spinach is evenly spread and the pan isn't too hot at this point. We want to slowly heat the spinach until it's roughly 1/5 of its original size.
Add the entire jar of bolognese pasta sauce to the pan and mix through.
Add the tins of flavoured tuna to the pan and mix through, allowing it to be heated for 60 seconds.
Once the pasta is soft to touch (with a fork of course), drain the water from the pot and separate evenly into 5 containers. Add the tuna, sauce, mushroom & spinach mix into the containers, on top of the pasta.
Diced Chicken Breast, Brown Rice, Spinach & Veggies: A classic stir-fry dish that is seriously full of flavour.
Prepare the brown rice in a rice cooker, or on the stove.
Heat a large pan and add 1 tablespoon of olive oil, before spreading it evenly around the pan.
Add the diced chicken breast to the pan and spread it evenly.
Brown the diced chicken breast, ensuring even rotation.
Once the chicken is browned, add the oyster stir-fry sauce to the pan, before adding the frozen winter vegetable mix and spinach.
Mix through thoroughly until the spinach is around 1/5 of its original size and the vegetables are thawed.
Once the rice is finished, separate into 5 containers.
Add the stir-fry mix on top of the brown rice in the containers.