Food Is Our Valentine – Part 1

Forget the chocolates, we all know what your loved one really wants.. a home-cooked clean 5 meal. This week you can treat them (or just yourself) to beautiful spicy spag and smokey BBQ tenders.

Food Is Our Valentine- Part 1

Forget the chocolates, we all know what your loved one really wants.. a home-cooked clean 5 meal.

This week you can treat them (or just yourself) to beautiful spicy spag and smokey BBQ tenders.

We have made some major updates to The Clean 5 App. It now allows you to ‘build your day’ in the ‘meal planner’ tab in your app, adding your meals and snack choices to fill your caloric needs. First, you’ll need to calculate your caloric needs in the ‘calorie calculator’.

As for this training block, it is going to be brutal. Eccentric tempos are full on! Focusing on the “lowering” phase of the lift has significant benefits to muscle strength and size as well as body control. Get after your sessions and let’s continue to grow!

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.

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

DifficultyBeginner

Spicy Spag: Classic spag with an added kick

Prep Time5 minsCook Time10 mins
 1 kg 4-star Beef mince
 500 g Dry spaghetti
 780 g Dolmio onion and roast garlic pasta sauce
 1 Onion
 3 Carrots
 2 tsp Chilli flakes
1

Fill a pot with 3-4L of water and bring to the boil. Add 1-2 tespoons of table salt and the spaghetti. Allow the pasta to cook for 10 minutes or until ready.

2

Place the mince in a large pan and begin to brown. Whilst the mince cook, dice the onion and grate the 3 carrots.

3

Once brown, add the onion and allow to cook on reduced heat for a further 3-5 minutes.

4

Add the pasta sauce, grated carrot and the chilli flakes, before mixing through and allowing to simmer for 5 minutes.

5

Drain the pasta before distributing it into your containers and add the mince mixture on top.

* Adding 30g of light mozzarella cheese will add 80 calories to your meal (5g of fat, 9g of protein).

4 Containers: 989 cal
5 Containers: 791 cal
6 Containers: 659.5 cal
7 Containers: 565 cal
8 Containers: 495 cal

Nutrition Facts

Servings 6


Amount Per Serving
Calories 665
% Daily Value *
Total Fat 19g30%
Total Carbohydrate 78g26%
Protein 45g90%

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 4-star Beef mince
 500 g Dry spaghetti
 780 g Dolmio onion and roast garlic pasta sauce
 1 Onion
 3 Carrots
 2 tsp Chilli flakes

Directions

1

Fill a pot with 3-4L of water and bring to the boil. Add 1-2 tespoons of table salt and the spaghetti. Allow the pasta to cook for 10 minutes or until ready.

2

Place the mince in a large pan and begin to brown. Whilst the mince cook, dice the onion and grate the 3 carrots.

3

Once brown, add the onion and allow to cook on reduced heat for a further 3-5 minutes.

4

Add the pasta sauce, grated carrot and the chilli flakes, before mixing through and allowing to simmer for 5 minutes.

5

Drain the pasta before distributing it into your containers and add the mince mixture on top.

* Adding 30g of light mozzarella cheese will add 80 calories to your meal (5g of fat, 9g of protein).

4 Containers: 989 cal
5 Containers: 791 cal
6 Containers: 659.5 cal
7 Containers: 565 cal
8 Containers: 495 cal

Spicy Spag

Dinner

DifficultyBeginner

Smokey BBQ Tenders: Juicy chicken tenderloins marinated in a smokey BBQ sauce.

Prep Time25 mins