March Madness – Part 3

March Madness – Part 3

Almost 1/4 through the year already, how scary is that.
But how exciting that we have 8 months to be in our best every shape for summer!
The fact that we can do so whilst enjoying tasty food is an absolute bonus.

This week features an extremely fast and simple pasta dish and a mouth-watering burrito recipe. The burrito kit that I used had 8 wraps so I didn’t really want to break the recipe into any fewer meals. Oh well, 8 burrito’s sounds pretty good to me!

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

DifficultyBeginner

Cheesy Chicken Pasta: Chicken, angel pasta and a creamy cheese sauce.

Prep Time5 minsCook Time15 mins
 1 kg Chicken mince
 500 g San Remo short cut angel hair pasta
 1 kg Mixed greens
 490 g Dolmio 3-cheese sauce
 2 tsp Mixed herbs
 200 g Chopped mushrooms
1

Bring 5L of water and 1 tbsp of salt to the boil in a large pan. Add the pasta to the boiling water for 3 minutes, before draining and allowing to sit.

2

Place the chicken mince in a large pan over high heat for 5-10 minutes. As the chicken mince brown, add the mushrooms in for 3-5 minutes.

3

Reduce the heat to low-medium and add the 3-cheese sauce. Mix the mushrooms and mince through the sauce and allow to simmer for 5-10 minutes.

4

Mix the pasta, vegetables and mixed herbs through the mince and distribute evenly into your containers.

4 Containers: 860 cals
5 Containers: 688 cals
6 Containers: 573 cals
7 Containers: 491 cals
8 Containers: 430 cals

Nutrition Facts

Servings 6


Amount Per Serving
Calories 573
% Daily Value *
Total Fat 7g11%
Total Carbohydrate 75g25%
Protein 52.5g105%

* 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 San Remo short cut angel hair pasta
 1 kg Mixed greens
 490 g Dolmio 3-cheese sauce
 2 tsp Mixed herbs
 200 g Chopped mushrooms

Directions

1

Bring 5L of water and 1 tbsp of salt to the boil in a large pan. Add the pasta to the boiling water for 3 minutes, before draining and allowing to sit.

2

Place the chicken mince in a large pan over high heat for 5-10 minutes. As the chicken mince brown, add the mushrooms in for 3-5 minutes.

3

Reduce the heat to low-medium and add the 3-cheese sauce. Mix the mushrooms and mince through the sauce and allow to simmer for 5-10 minutes.

4

Mix the pasta, vegetables and mixed herbs through the mince and distribute evenly into your containers.

4 Containers: 860 cals
5 Containers: 688 cals
6 Containers: 573 cals
7 Containers: 491 cals
8 Containers: 430 cals

Cheesy Chicken Pasta

Dinner

DifficultyBeginner

Beefy Burrito (small): A classic beef burrito!

Prep Time10 minsCook Time10 mins
 500 kg 4-Star beef mince
 1 Old El Paso burrito kit
 420 g Coles chilli beans
 1 Red onion
 1 Capsicum
 500 g Corn kernels
 2 cups Dry white rice
 80 g Light cheese
1

Place 2 cups of white rice in a rice cooker or saucepan and add 2 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes or so, checking the rice throughout).

2

Brown the mince in a large saucepan before adding the spice mix (in the burrito kit), onion and capsicum and allowing to cook for 5 minutes.

3

Reduce the heat to low and mix in the corn, beans, rice and salsa (in the burrito kit).

4

You have the option to make the burritos by wrapping them up in glad wrap AND foil OR leave the wraps separate and divide the filling into 8 equal containers, to make later (8 wraps in a box).

1 Burrito: 446 calories

Nutrition Facts

Serving Size 1 Burrito

Servings 8


Amount Per Serving
Calories 446
% Daily Value *
Total Fat 14g22%
Total Carbohydrate 54g18%
Protein 26g52%

* 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

 500 kg 4-Star beef mince
 1 Old El Paso burrito kit
 420 g Coles chilli beans
 1 Red onion
 1 Capsicum
 500 g Corn kernels
 2 cups Dry white rice
 80 g Light cheese

Directions

1

Place 2 cups of white rice in a rice cooker or saucepan and add 2 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes or so, checking the rice throughout).

2

Brown the mince in a large saucepan before adding the spice mix (in the burrito kit), onion and capsicum and allowing to cook for 5 minutes.

3

Reduce the heat to low and mix in the corn, beans, rice and salsa (in the burrito kit).

4

You have the option to make the burritos by wrapping them up in glad wrap AND foil OR leave the wraps separate and divide the filling into 8 equal containers, to make later (8 wraps in a box).

1 Burrito: 446 calories

Small Beef Buritto

Snacks

Boiled eggs, tuna tin, almonds.

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

#
Exercise
Sets
Reps
Tempo
Rest
MONDAY
1Push up2,3,315-201
2Bench press3,4,551212
3ASingle arm row3,4,48 (e/a)121-
3BDumbbell front raise3,4,410 (e/a)1211
4AIncline fly3,3,412121-
4BUpright row3,3,4121211
5APreacher curl4-515121-
5BTricep push up4-515-1
TUESDAY
1AWalking lunge2,3,320m-
1BSingle leg hip thrust2,3,310 (e/l)1
2Box squat3,4,551212
3Barbell hip thrust3,4,581211.5
4ALateral lunge3,3,410 (e/s)121-
4BHamstring curl3,3,4151211
5Single leg donkey calf raise4-512 (e/l)1211
WEDNESDAY
1ASkipping3,4,560s30s
1BPlank45s
2ABox jump3,4,561
2BSide plank20s (e/s)
3ABike3,4,51km1
3BAb roll out8
4Run12kmAFAP-
THURSDAY
1Chin up3,4,5MAX1.5
2Incline press3,4,561212
3ADumbbell press3,4,410121-
3BT-bar row3,4,4101211
4ASeated military press3,3,412121-
4BFace pull3,3,4121211
5ASingle arm Band pull down4-515121-
5BHammer curl4-5121211
FRIDAY
1ACrab walk2,3,320m (e/w)-
1BWall sit2,3,360s1
2RDL3,4,551312
3Front squat3,4,561212
4AStep up3,3,410--
4BClam with band resistance3,3,412 (e/s)1311
5Seated calf raise4-5121211

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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