April Fools – Part 3

April Fools – Part 3

On the menu this week we’ve got our first ever Caesar salad, but this is a special one you’ll love. You’ll also love our broccoli & tuna bake for something different. We now have a professional heading up our recipes, so there’ll be a lot of more of these awesome meals coming through.

As of next week, we’ll be changing the way we do things slightly, to allow a female training plan into the mix. We want The Clean 5 to cater to a broad range of people. If you know any girls that might be interested, tell them about it.

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

Large thick shake (see snacks section in the meal planner).

Snacks

1 Apple, 10g almonds & Aussie bodies HPLC bar.

Lunch

DifficultyBeginner

Chicken and Kale Caesar Salad: The first salad we've included on here, but a damn good one.

Prep Time10 minsCook Time15 mins
Caesar Dressing
 1 Avocado
 1 cup Caesar Dressing
 1 Lemon
Salad
 1 Bunch Kale
 1 pinch Salt
 2 Carrots (shredded)
 1 Red Onion
 1 cup Cherry Tomatoes
 6 Hard Boiled Eggs
 ¼ cup Sliced almonds
 1 Roast Chicken
1

Combine avocado, dressing and lemon juice in a bowl and mix until smooth, set aside.
Note: A nutribullet or food processor will do this the quickest.

2

Tear kale leaves from stalk and place in a bowl, try not to get any of the stalk as it is hard to chew and doesn't taste very good.
Sprinkle with salt.

3

Using hands, scrunch kale leaves together with the salt until they wilt and soften.

4

Cook eggs in boiling water for approximately 4-5 minutes, place into ice water before peeling to help get the shell off.

5

With a knife or hands, start to pull apart pieces off the roast chicken, pulling out any bones.

6

Combine kale in a large bowl with chicken, halved cherry tomatoes, sliced onion, shredded carrot and sliced boiled eggs.

7

Stir through prepared salad dressing and sprinkle with almonds on top.

8

Divide evenly into your desired amount of containers and enjoy.

Nutrition Facts

Servings 5


Amount Per Serving
Calories 555.2
% Daily Value *
Total Fat 53.9g83%
Total Carbohydrate 17.7g6%
Protein 37.4g75%

* 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

Caesar Dressing
 1 Avocado
 1 cup Caesar Dressing
 1 Lemon
Salad
 1 Bunch Kale
 1 pinch Salt
 2 Carrots (shredded)
 1 Red Onion
 1 cup Cherry Tomatoes
 6 Hard Boiled Eggs
 ¼ cup Sliced almonds
 1 Roast Chicken

Directions

1

Combine avocado, dressing and lemon juice in a bowl and mix until smooth, set aside.
Note: A nutribullet or food processor will do this the quickest.

2

Tear kale leaves from stalk and place in a bowl, try not to get any of the stalk as it is hard to chew and doesn't taste very good.
Sprinkle with salt.

3

Using hands, scrunch kale leaves together with the salt until they wilt and soften.

4

Cook eggs in boiling water for approximately 4-5 minutes, place into ice water before peeling to help get the shell off.

5

With a knife or hands, start to pull apart pieces off the roast chicken, pulling out any bones.

6

Combine kale in a large bowl with chicken, halved cherry tomatoes, sliced onion, shredded carrot and sliced boiled eggs.

7

Stir through prepared salad dressing and sprinkle with almonds on top.

8

Divide evenly into your desired amount of containers and enjoy.

Chicken and Kale Caesar Salad

Dinner

DifficultyIntermediate

Tuna and Broccoli bake: An easy to make, yet filling meal that's full of the right macros.

Prep Time15 minsCook Time15 mins
 500 g Pasta of choice
 200 g Mushrooms
 1 Whole Broccoli
 1 Onion
 300 g Peas, Carrots, Corn
 500 g Tuna Bake Sauce
 600 g Tinned Tuna
1

Preheat oven to 180 degrees. Spray large baking dish with cooking oil, put aside.

2

Fill a large pot with water and boil. Add the pasta.

3

Dice the onion and begin to sauté in a frying pan. As the onion becomes translucent, add mushrooms.

4

Stir in cut up broccoli heads, peas, carrots and corn mix and tuna bake sauce, let simmer for five to ten minutes.

5

When the pasta has just turned soft, take off heat and drain. Place aside.

6

Drain the tinned tuna and mix into sauce mixture. Combine pasta and sauce in a large bowl.

7

Pour mixture into the prepared baking dish. Sprinkle with cheese and breadcrumbs.

8

Cook in oven for approximately 15 minutes or until cheese is brown on top. Divide evenly into your desired amount of containers and enjoy.

Nutrition Facts

Servings 5


Amount Per Serving
Calories 515.2
% Daily Value *
Total Fat 6.8g11%
Total Carbohydrate 91.7g31%
Protein 50.5g101%

* 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 g Pasta of choice
 200 g Mushrooms
 1 Whole Broccoli
 1 Onion
 300 g Peas, Carrots, Corn
 500 g Tuna Bake Sauce
 600 g Tinned Tuna

Directions

1

Preheat oven to 180 degrees. Spray large baking dish with cooking oil, put aside.

2

Fill a large pot with water and boil. Add the pasta.

3

Dice the onion and begin to sauté in a frying pan. As the onion becomes translucent, add mushrooms.

4

Stir in cut up broccoli heads, peas, carrots and corn mix and tuna bake sauce, let simmer for five to ten minutes.

5

When the pasta has just turned soft, take off heat and drain. Place aside.

6

Drain the tinned tuna and mix into sauce mixture. Combine pasta and sauce in a large bowl.

7

Pour mixture into the prepared baking dish. Sprinkle with cheese and breadcrumbs.

8

Cook in oven for approximately 15 minutes or until cheese is brown on top. Divide evenly into your desired amount of containers and enjoy.

Tuna and Broccoli bake

In-gym training plan.

Try and hit all 5 of the sessions!

Tap on the exercise name to see an illustration and description!

Scroll to the very bottom of this page for detailed instructions.

#
Exercise
Sets
Reps
Tempo
Rest
MONDAY
1Push up2,3,315-20-1
2Bench press3,4,53-2
3Push press3,4,45-1.5
4Incline dumbbell press3,3,48-1
5Barbell front raise3,3,410-1
6Skull crusher3,3,410-1
7Tricep push up3,4,410-1
TUESDAY
1ACrab walk310m (e/w)--
1BSumo squat (bodyweight)310-1
2Squat3,4,53-2
3Deadlift3,4,45-1.5
4AHyperextension3,3,410--
4BCalf raise3,3,415-1
5Weighted crunch3,4,430-1
WEDNESDAY
1ASkipping3,4,560s-30s
1BPlank3,4,545s-
2Run2,2,35x100m25:202
3Rower4,5,6250m30s between efforts2
4Bike3,4,520 calories30s between efforts2
THURSDAY
1Chin up3,4,4MAX-1.5
2Bench press3,4,43-2
3Seated cable row3,4,48-1.5
4AIncline dumbbell row3,3,48--
4BIncline fly3,3,48-1.5
5Adumbbell close-grip press3,3,410--
5BDumbbell curl3,3,410-1
6Rope curl3,4,412-1
FRIDAY
1Walking lunge2,3,320m-1
2Deadlift3,4,43-2
3Squat3,4,43-2
4Bulgarian split squat3,3,48-2
5ARDL3,3,48--
4BDonkey calf raise3,3,415-1
6Weighted crunch3,4,420-1

At-home training plan.

Try and hit all 5 of the sessions!

Tap on the exercise name to see an illustration and description!

Scroll to the very bottom of this page for detailed instructions.

#
Exercise
Sets
Reps
Tempo
Rest
MONDAY
1Push up2,3,315-20-1
2Dumbbell press3,4,515-2
3Dumbbell push press3,4,410-1.5
4Incline dumbbell press3,3,412-1
5Dumbbell front raise3,3,415-1
6Dumbbell skull crusher3,3,410-1
7Tricep push up3,4,410-1
TUESDAY
1ACrab walk310m (e/w)--
1BSumo squat (bodyweight)310-1
2Dumbbell goblet squat3,4,512-2
3Dumbbell RDL3,4,412-1.5
4AStep up3,3,412 (e/l)--
4BCalf raise3,3,415-1
5Weighted crunch3,4,430-1
WEDNESDAY
1ASkipping3,4,560s-30s
1BPlank3,4,545s-
2Run2,2,35x100m25:202
3Jog13km-2
THURSDAY
1Push up2,3,315-20-1
2Dumbbell press3,4,515-2
3Dumbbell push press3,4,410-1.5
4Incline dumbbell press3,3,412-1
5Dumbbell front raise3,3,415-1
6Dumbbell skull crusher3,3,410-1
7Tricep push up3,4,410-1
FRIDAY
1ACrab walk310m (e/w)--
1BSumo squat (bodyweight)310-1
2Dumbbell goblet squat3,4,512-2
3Dumbbell RDL3,4,412-1.5
4AStep up3,3,412 (e/l)--
4BCalf raise3,3,415-1
5Weighted crunch3,4,430-1

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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