Food Is Our Valentine – Part 1

Food Is Our Valentine – Part 1

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 minsCook Time20 mins
 1 Masterfoods smokey BBQ marinade
 3.50 cups Long grain white rice
 1 kg Chicken tenderloins
 500 g Mixed carrot, cauliflower & broccoli
1

Place the tenderloins in a large bowl and cover with the BBQ marinade. Ensure all tenders are evenly covered before placing in the fridge for 20-25 minutes (can also leave overnight if you are overly prepared).

2

Place 3.5 cups of long grain 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).

3

Take the marinated tenders out of the fridge and cook all the way through on either a BBQ or in a pan.

4

Distribute the rice evenly into your containers before adding the tenders and the vegetables.
Feel free to add some extra sauce to your rice and vegetables.

4 Containers: 971 cal
5 Containers: 777 cal
6 Containers: 647 cal
7 Containers: 555 cal
8 Containers: 485 cal

Nutrition Facts

Servings 6


Amount Per Serving
Calories 647
% Daily Value *
Total Fat 2g4%
Total Carbohydrate 110g37%
Protein 41.5g83%

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 Masterfoods smokey BBQ marinade
 3.50 cups Long grain white rice
 1 kg Chicken tenderloins
 500 g Mixed carrot, cauliflower & broccoli

Directions

1

Place the tenderloins in a large bowl and cover with the BBQ marinade. Ensure all tenders are evenly covered before placing in the fridge for 20-25 minutes (can also leave overnight if you are overly prepared).

2

Place 3.5 cups of long grain 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).

3

Take the marinated tenders out of the fridge and cook all the way through on either a BBQ or in a pan.

4

Distribute the rice evenly into your containers before adding the tenders and the vegetables.
Feel free to add some extra sauce to your rice and vegetables.

4 Containers: 971 cal
5 Containers: 777 cal
6 Containers: 647 cal
7 Containers: 555 cal
8 Containers: 485 cal

Smokey BBQ tenders

Snacks

2-4 boiled eggs, 1-2 oat/muesli bars, 1 protein shake.

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

Day
#
Exercise
Sets
Reps
Tempo
Rest
1WWall shoulder circles2,2,25 (e/s)--
WPush ups2,2,210
WBW rows2,2,210
1Bench press4,5,534X12
2Military press3,4,451132
3Band resisted chest dip3,4,461221.5
4DB decline flys3,3,4103111.5
5Overhead rope extension3-4121131
6V-bar push down3-4121221
7Close grip push up (on handles)3-4103211
2WMonster lunge (slow)3,3,315m--
WSL toe touches (slow)3,3,38
WSkipping3,3,330s
1Box squat3,4,553X12
2Back extensions3,4,4103111.5
3ALeg press3,3,481141
3BSL hamstring raise3,4,48 (e/l)123
4SL donkey calf raise3,4,48 (e/l)1131
5SL seated calf raise3,3,48 (e/l)1131
3WFoam roll15 min--
WWalking lunge (slow)215m
WLateral lunge (slow)28
WJefferson curl (slow)25
1Jog12kmMed-
2Run1,2,25x200m-30s
3Row2,2,32x250m-30s
4Ropes1,2,25x20sec-20s
5AWeighted crunch3,3,420-2
5BHanging leg raise3,3,410-
4WDB internal, external rotations310--
WBand shoulder rolls315
WBand pull-apart315
1Barbell row4,5,561X22
2Incline dumbbell neutral press4,4,563111.5
3Pull upsFOR TIME50--
4Push up3,4,4123111
5SA dumbbell row3,3,48 (e/a)1141
6EZ curl3-4121231
7Hammer curl3-4121231
5WFoam roll15 min--
WWalking lunge (slow)215m
WLateral lunge (slow)28
WJefferson curl (slow)25
1Sumo deadlift3,4,551132
2ASingle leg half squat3,4,48 (e/l)3111.5
2BSL Hamstring curl (cable)3,4,48 (e/l)113
3ABulgarian split squat3,3,46 (e/l)3111
3BStanding calf raise3,3,410124
4Kneeling woodchops (cable)3,3,410 (e/s)1131
5Ab rollout3,3,464111

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.
  7. ‘W’ at the top of the plan means warm up.

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