Food Is Our Valentine – Part 3

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.

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 sa