New Year New Me – Part 3

New Year New Me – Part 3

New Year New Me – Part 3

With Australia day weekend coming up it is important that we put in a massive week in the gym and in the kitchen. If we want to have complete freedom to celebrate this beautiful country of ours, we need to earn it. We have gone with a creamy chicken dish coupled with satay turkey for our mains.

Also, we will now be presenting the macro breakdown for each main meal and providing ‘our picks’ for breakfast and snacks. Breaky and the snacks can be exchanged across the snack and breaky boards of course, but in addition, we want to provide exactly what we’re doing for the week as well.

As always, let’s be the hardest workers in the room.

Feel free to reach out to us at any time via our Facebook or Instagram pages, we are very responsive and would love to offer any assistance.

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.

Your Meals

Breakfast

200g vanilla Chobani, 150g banana & 20g almonds.

Lunch

DifficultyBeginner

Creamy Chicken Skewers: A creamy chicken & rice meal, full of spinach and mushrooms.

Prep Time3 minsCook Time15 mins
 2 cups Basmati Rice
 490 g Creamy Mushroom Pasta Sauce
 200 g Sliced Mushrooms
 60 g Baby Leaf Spinach
 750 g Chicken Kebab Skewers
1

Place 2 cups of basmati rice in a rice cooker or saucepan and add 2 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

2

Preheat a large pan, and evenly spread olive oil across it. Add the chicken skewers to the pan, turning until they are well cooked.

3

Using tongs, break the chicken from the skewers into small pieces. Continue to cook for another few minutes.

4

Add the mushrooms and spinach to the pan. Allowing the mushrooms to brown, and the spinach to shrink to approx 1/5 of it's original size.

5

Add the creamy mushroom sauce to the pan, mixing all of the ingredients through evenly.

6

Distribute the rice evenly into your containers, then add the contents of the pan on top.

4 containers: 607 cal
8 containers: 304 cal

Nutrition Facts

Servings 5


Amount Per Serving
Calories 485.6
% Daily Value *
Total Fat 9.8g16%
Total Carbohydrate 75g25%
Protein 25.2g51%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 2 cups Basmati Rice
 490 g Creamy Mushroom Pasta Sauce
 200 g Sliced Mushrooms
 60 g Baby Leaf Spinach
 750 g Chicken Kebab Skewers

Directions

1

Place 2 cups of basmati rice in a rice cooker or saucepan and add 2 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

2

Preheat a large pan, and evenly spread olive oil across it. Add the chicken skewers to the pan, turning until they are well cooked.

3

Using tongs, break the chicken from the skewers into small pieces. Continue to cook for another few minutes.

4

Add the mushrooms and spinach to the pan. Allowing the mushrooms to brown, and the spinach to shrink to approx 1/5 of it's original size.

5

Add the creamy mushroom sauce to the pan, mixing all of the ingredients through evenly.

6

Distribute the rice evenly into your containers, then add the contents of the pan on top.

4 containers: 607 cal
8 containers: 304 cal

Creamy Chicken Skewers

Dinner

DifficultyIntermediate

Satay Turkey: Tasty turkey mince covered in a thick satay sauce with green beans and basmati rice.

Prep Time5 minsCook Time15 mins
 1 kg Turkey mince
 4 cups Basmati rice (dry)
 500 g Green beans
 500 g Satay chicken stir fry sauce
1

Place 4 cups of basmati rice in a rice cooker or saucepan and add 4 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

2

Brown the turkey mince in a large pan.

3

Add the satay sauce and green beans to the pan, mix well and leave for 5 minutes.

4

Distribute the rice and mince mix evenly into your containers.

4 containers: 1098 cal
8 containers: 549 cal

Nutrition Facts

Servings 6


Amount Per Serving
Calories 723
% Daily Value *
Total Fat 15g24%
Total Carbohydrate 100g34%
Protein 47g94%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 1 kg Turkey mince
 4 cups Basmati rice (dry)
 500 g Green beans
 500 g Satay chicken stir fry sauce

Directions

1

Place 4 cups of basmati rice in a rice cooker or saucepan and add 4 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

2

Brown the turkey mince in a large pan.

3

Add the satay sauce and green beans to the pan, mix well and leave for 5 minutes.

4

Distribute the rice and mince mix evenly into your containers.

4 containers: 1098 cal
8 containers: 549 cal

Satay Turkey

Snacks

2 protein shakes, 2 pieces of fruit & 2-3 boiled eggs.

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

Day
#
Exercise
Sets
Reps
Tempo
Rest
11Bench press3,4,451212
2Seated DB overhead press3,4,462
3ADumbbell Flys3,3,4101.5
3BDumbbell Front Raises3,3,4101.5
4Triceps Pushdown with V Bar3,4,481211
5Bench Dips3,4,4101211
6Side Bend2,3,310 (e/a)2210.5
21Jog15-10 minutesSlow-medium
2Interval run2,3,4530:301
3Battle ropes2,3,4520:401
31Underhand Pull downs3,4,482
2Body Row3,4,481111.5
3Straight Arm Push Down3,4,4101.5
4Cable Seated Rows3,3,4101.5
5Preacher Curl3,3,412/81.5
6Biceps Curl Reverse3,3,4101211
7Decline Crunch2,3,3201210.5
41Squats4,5,532
2Step Ups3,3,46 (e/l)1.5
4AHamstring curl3,4,4101.5
4BStanding Barbell Calf Raise3,4,410
5Rower3,4,5500m1
51Chin Ups4MAX2
2Incline Press3,4,481.5
3Incline Triceps Extensions3,3,48 (e/l)1.5
4Dumbbell Lateral Raises3,3,4121.5
5APreacher Hammer Curl3,3,412
5BStanding One Arm Triceps Extension3,3,412

How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”.
  3. In the “Sets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block.
  4. In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the ‘up’, ‘pause’ and ‘down’ stages of the exercise. The pause will always be at the highest tension point of the exercise.
  6. You can also tap on the name of exercises to view more information and see an example of how they are performed.

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