True Blue Aussie Work – Part 3

Week 3 rolls around so quickly! This is the week that requires you to put in the extra effort, this is where you make big improvements and earn next weeks recovery.

True Blue Aussie Work – Part 3

Week 3 rolls around so quickly! This is the week that requires you to put in the extra effort, this is where you make big improvements and earn next weeks recovery.

On the menu this week is one of my all-time favourites in Beef Rogan Josh, it doesn’t get much better than Indian cuisine. The second meal is a beautiful Satay Turkey dish.

Feel free to reach out to us at any time via our app, Facebook or our Instagram, 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.

We have some really big changes coming out in the next 10 days. A completely re-designed app, with a ton of new features that will help you track your goals, plus add a little flexibility to our plans. You’ll finally have help tailoring your meals to your goals, and accessing our recipe database from past weeks.

Get prepared and lets hit the week.

Your Meals

Breakfast

100-200g of Chobani vanilla yoghurt, 50-100g of frozen raspberries, 10-30g of almonds.

Lunch

DifficultyIntermediate

Beef Rogan Josh: A clean5 spin on the Indian classic!

Prep Time5 minsCook Time10 mins
 800 g Sharwood's Rogan Josh simmer sauce
 1 kg 5-star mince
 168 g Coles sundried tomatoes
 100 g Diced onion
 3.50 cups Dry jasmine rice
 500 g Broccoli
1

Place 3.5 cups of jasmine rice in a rice cooker or saucepan and add 3.5 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

2

Place mince in a large pan, turn the heat to high and cook until browned. Once brown, add the diced onion to the pan and allow to cook for 3-5 minutes.

3

Add the simmer sauce to the pan before adding the sundried tomatoes and broccoli. Allow all ingredients to simmer for another 5-10 minutes on low heat.

4

Distribute the jasmine rice into each of your containers and add the mince mixture on top.

4 Containers: 920.75 cal
5 Containers: 736.6 cal
6 Containers: 613 cal
7 Containers: 526 cal
8 Containers: 460 cal

Nutrition Facts

Servings 6


Amount Per Serving
Calories 613
% Daily Value *
Total Fat 20g31%
Total Carbohydrate 61g21%
Protein 43g86%

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

 800 g Sharwood's Rogan Josh simmer sauce
 1 kg 5-star mince
 168 g Coles sundried tomatoes
 100 g Diced onion
 3.50 cups Dry jasmine rice
 500 g Broccoli

Directions

1

Place 3.5 cups of jasmine rice in a rice cooker or saucepan and add 3.5 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

2

Place mince in a large pan, turn the heat to high and cook until browned. Once brown, add the diced onion to the pan and allow to cook for 3-5 minutes.

3

Add the simmer sauce to the pan before adding the sundried tomatoes and broccoli. Allow all ingredients to simmer for another 5-10 minutes on low heat.

4

Distribute the jasmine rice into each of your containers and add the mince mixture on top.

4 Containers: 920.75 cal
5 Containers: 736.6 cal
6 Containers: 613 cal
7 Containers: 526 cal
8 Containers: 460 cal

Beef Rogan Josh

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 p