Nutrition Plan 22nd of April

Nutrition Plan 22nd of April

We’re now doing things a little bit differently. The ‘plans’ section will have a new 3-week training plan uploaded every 3 weeks for each plan type. 2 recipes will be uploaded each week just as before, these will be uploaded as a ‘nutrition plan’. These will be uploaded each week.

Summary: Nutrition plans will be uploaded each week just as before. The recipes will also be available in the meal planner to use. Training programs will be uploaded every 3 weeks (there are many new types).

We wanted to streamline things, so we separated the meal plans and training plans into their own sections.

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 Banana, 10g almonds & 1 Quest Protein Bar.

Lunch

DifficultyBeginner

Mexican Tortilla Stack: A cheap and filling Mexican classic.

Prep Time10 minsCook Time15 mins
 1 kg Lean Beef Mince
 1 Onion
 2 Garlic Cloves
 2 Carrots Grated
 1 Zucchini Grated
 1 cup Mushrooms
 1 Taco Seasoning Spice Mix
 2 cups Cheese
 1 cup Spinach
 ½ Red Capsicum
 1 Can Corn Kernels
 1 Pack Large Multigrain Wraps (8 Pack)
 1 Avocado
 ½ cup Plain Greek Style Yoghurt
1

Preheat oven to 180 degrees celsius. Line a baking tray with baking paper and put aside.

2

Sauté diced garlic and onion in large frying pan, add beef mince. Cook mince on a medium heat until it begins to brown.

3

Combine the grated carrots, zucchini, sliced mushrooms, diced capsicum and corn kernels to the frying pan. Add the taco seasoning.

4

Continue to cook until the vegetables begin to soften, add the spinach.

5

Now it's time to stack! Grab your wraps and place one on the baking tray that was prepared earlier.

6

Take one to two generous scoops and place evenly on top of the wrap, covering its surface. Sprinkle with a bit of cheese.

7

Place another wrap on top and continue the placing of meat with a sprinkle of cheese until you have used all your wraps and now have something that resembles a leaning tower of tortilla stack.

8

Finish the top layer with a sprinkle of cheese only and place in the oven. Cook for approximately 15 minutes, or until cheese is golden on top and the edges are a little bit crispy.

9

While the tortilla stack is cooking, grab your avocado, scoop out the insides and mash in a bowl.

10

Once stack is ready, serve on plate with a generous serving of avocado and greek yoghurt.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 737
% Daily Value *
Total Fat 25.3g39%
Total Carbohydrate 51.4g18%
Protein 42.4g85%

* 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 Lean Beef Mince
 1 Onion
 2 Garlic Cloves
 2 Carrots Grated
 1 Zucchini Grated
 1 cup Mushrooms
 1 Taco Seasoning Spice Mix
 2 cups Cheese
 1 cup Spinach
 ½ Red Capsicum
 1 Can Corn Kernels
 1 Pack Large Multigrain Wraps (8 Pack)
 1 Avocado
 ½ cup Plain Greek Style Yoghurt

Directions

1

Preheat oven to 180 degrees celsius. Line a baking tray with baking paper and put aside.

2

Sauté diced garlic and onion in large frying pan, add beef mince. Cook mince on a medium heat until it begins to brown.

3

Combine the grated carrots, zucchini, sliced mushrooms, diced capsicum and corn kernels to the frying pan. Add the taco seasoning.

4

Continue to cook until the vegetables begin to soften, add the spinach.

5

Now it's time to stack! Grab your wraps and place one on the baking tray that was prepared earlier.

6

Take one to two generous scoops and place evenly on top of the wrap, covering its surface. Sprinkle with a bit of cheese.

7

Place another wrap on top and continue the placing of meat with a sprinkle of cheese until you have used all your wraps and now have something that resembles a leaning tower of tortilla stack.

8

Finish the top layer with a sprinkle of cheese only and place in the oven. Cook for approximately 15 minutes, or until cheese is golden on top and the edges are a little bit crispy.

9

While the tortilla stack is cooking, grab your avocado, scoop out the insides and mash in a bowl.

10

Once stack is ready, serve on plate with a generous serving of avocado and greek yoghurt.

Mexican Tortilla Stack

Dinner

DifficultyIntermediate

Apricot Chicken: A Truly tasty chicken dish that's quick to prepare.

Prep Time10 minsCook Time15 mins
 1.30 kg Chicken Thigh Fillet (Skin Off)
 2 cups Jasmine Rice
 40 g French Onion Soup Mix
 410 g Apricot Halves - Canned
 405 ml Apricot Nectar - Canned
 1 Broccoli Whole
 2 cups Frozen Peas
 100 g Plain Flour
1

Preheat oven to 180 degrees celsius. Prepare baking dish by spraying lightly with cooking oil.

2

Coat the chicken thigh fillets in flour and place onto a hot oiled frying pan. Cook each fillet for approximately 3 minutes either side (you want them to be lightly golden on the outside but not cooked all the way through).

3

In a jug, mix the apricot nectar and french onion soup mix together. Place the golden chicken into the baking dish and pour the mix over the chicken.

4

Combine the peas and cut up broccoli in the dish with the other ingredients. Add the apricot halves.

5

Cook in oven for approximately 25 minutes.

6

While chicken is cooking, prepare the rice.
In a medium saucepan, bring four cups of water to the boil.

7

As water is boiling, add two cups of rice, turn the heat down to simmer and place lid on top.

8

Stir rice occasionally so it does not stick to the bottom of pan.

9

Once rice is ready, you can begin to serve into portions. Take the apricot chicken out of the oven and also distribute among plates.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 875
% Daily Value *
Total Fat 33.6g52%
Total Carbohydrate 106.2g36%
Protein 40.1g81%

* 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

 1.30 kg Chicken Thigh Fillet (Skin Off)
 2 cups Jasmine Rice
 40 g French Onion Soup Mix
 410 g Apricot Halves - Canned
 405 ml Apricot Nectar - Canned
 1 Broccoli Whole
 2 cups Frozen Peas
 100 g Plain Flour

Directions

1

Preheat oven to 180 degrees celsius. Prepare baking dish by spraying lightly with cooking oil.

2

Coat the chicken thigh fillets in flour and place onto a hot oiled frying pan. Cook each fillet for approximately 3 minutes either side (you want them to be lightly golden on the outside but not cooked all the way through).

3

In a jug, mix the apricot nectar and french onion soup mix together. Place the golden chicken into the baking dish and pour the mix over the chicken.

4

Combine the peas and cut up broccoli in the dish with the other ingredients. Add the apricot halves.

5

Cook in oven for approximately 25 minutes.

6

While chicken is cooking, prepare the rice.
In a medium saucepan, bring four cups of water to the boil.

7

As water is boiling, add two cups of rice, turn the heat down to simmer and place lid on top.

8

Stir rice occasionally so it does not stick to the bottom of pan.

9

Once rice is ready, you can begin to serve into portions. Take the apricot chicken out of the oven and also distribute among plates.

Apricot Chicken

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