Food Is Our Valentine – Part 3

Food Is Our Valentine – Part 3

Week 3 is upon us, that means it’s go time. Big sessions in the gym this week mean its important that you’re hitting your calorie goals and making sure you are getting plenty of sleep. Proper recovery is what allows us to grow!

Feel free to reach out to us at any time via our 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

Cereal + protein shake

Lunch

DifficultyIntermediate

Sheet Eggs & Chicken: A slightly different take on baking with eggs. Please note, the image is of a serving 1/2 the size we are making.

Prep Time15 minsCook Time20 mins
 2 Capsicums
 1 kg Diced Chicken Breast
 60 g Baby Leaf Spinach
 2 tbsp Butter
 24 Eggs
1

Pre-heat your oven to 200c. Get a large bowl, and crack each of your eggs into it. Whisk the eggs until the yolk breaks and the mixture is frothy.

2

Heat a large pan, and coat the surface with olive oil. Add your diced chicken breast to the surface of the pan, mixing through until the chicken is browned. Once the chicken is browned, add your spinach to the pan, until it shrinks to approx 1/5 of its original size.

3

Get a large casserole dish, then add olive oil into it, ensuring the oil is spread evenly throughout the base.

4

Slice up your capsicums into small squares, before adding them to the bowl with the eggs.

5

Add the chicken and spinach from the pan into the bowl also, before melting some butter on the pan, then adding that to the mix.

6

Once your chicken, capsicum, eggs, spinach & butter are all in the large bowl, mix them through. Add the contents of the bowl into the large casserole dish.

7

Move the large casserole dish into the oven, and set a timer for 20 minutes.

8

Once done, remove the dish from the oven, and slice the contents of the dish into even squares.

4 containers: 764 cal
5 containers: 611 cal
6 containers: 509 cal
7 containers: 437 cal
8 containers: 382 cal

Nutrition Facts

Servings 5


Amount Per Serving
Calories 611
% Daily Value *
Total Fat 30.4g47%
Total Carbohydrate 3.4g2%
Protein 75.8g152%

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 Capsicums
 1 kg Diced Chicken Breast
 60 g Baby Leaf Spinach
 2 tbsp Butter
 24 Eggs

Directions

1

Pre-heat your oven to 200c. Get a large bowl, and crack each of your eggs into it. Whisk the eggs until the yolk breaks and the mixture is frothy.

2

Heat a large pan, and coat the surface with olive oil. Add your diced chicken breast to the surface of the pan, mixing through until the chicken is browned. Once the chicken is browned, add your spinach to the pan, until it shrinks to approx 1/5 of its original size.

3

Get a large casserole dish, then add olive oil into it, ensuring the oil is spread evenly throughout the base.

4

Slice up your capsicums into small squares, before adding them to the bowl with the eggs.

5

Add the chicken and spinach from the pan into the bowl also, before melting some butter on the pan, then adding that to the mix.

6

Once your chicken, capsicum, eggs, spinach & butter are all in the large bowl, mix them through. Add the contents of the bowl into the large casserole dish.

7

Move the large casserole dish into the oven, and set a timer for 20 minutes.

8

Once done, remove the dish from the oven, and slice the contents of the dish into even squares.

4 containers: 764 cal
5 containers: 611 cal
6 containers: 509 cal
7 containers: 437 cal
8 containers: 382 cal

Sheet Eggs & Chicken

Dinner

DifficultyBeginner

Butter Chicken: A very simple, yet extremely tasty dish.

Prep Time5 minsCook Time30 mins
 1 kg Chicken mince
 500 g Broccoli
 3.50 cups Basmati rice
 200 g Onion
 485 g Kan Tong butter chicken sauce
1

Place 3.5 cups of basmati 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 the chicken mince in a large pan and begin to brown. As this is happening, chop up the onion and add it in as the mince are almost done.

3

Once the mince and onion has browned, add the butter chicken sauce and the broccoli and cook on low heat for 5 minutes.

4

Distribute the rice and mince mix evenly into your desired amount of containers.

4 Containers: 759 cal
5 Containers: 607 cal
6 Containers: 506 cal
7 Containers: 434 cals
8 Containers: 379.5 cals

Nutrition Facts

Servings 5


Amount Per Serving
Calories 607
% Daily Value *
Total Fat 9.5g15%
Total Carbohydrate 67.5g23%
Protein 57g114%

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 Chicken mince
 500 g Broccoli
 3.50 cups Basmati rice
 200 g Onion
 485 g Kan Tong butter chicken sauce

Directions

1

Place 3.5 cups of basmati 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 the chicken mince in a large pan and begin to brown. As this is happening, chop up the onion and add it in as the mince are almost done.

3

Once the mince and onion has browned, add the butter chicken sauce and the broccoli and cook on low heat for 5 minutes.

4

Distribute the rice and mince mix evenly into your desired amount of containers.

4 Containers: 759 cal
5 Containers: 607 cal
6 Containers: 506 cal
7 Containers: 434 cals
8 Containers: 379.5 cals

Butter Chicken

Snacks

2 Apples, 1 protein shake.

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan πŸ‘‰

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
β€”β€”β€”β€”β€”β€”
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
β€”β€”β€”β€”β€”β€”
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-
β€”β€”β€”β€”β€”β€”
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
β€”β€”β€”β€”β€”β€”
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, β€œ2A, 2B” represents a superset. A superset involves you completing exercise β€œA” immediately followed by exercise β€œB”.
  3. In the β€œSets” 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 β€œReps” column, (e/l) stands for β€˜each leg’, (e/a) for β€˜each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the β€˜up’, β€˜pause’ and β€˜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. β€˜W’ at the top of the plan means warm up.

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