Nutrition Plan 29th of April

Nutrition Plan 29th of April

We’re now doing things a little bit differently. This our second nutrition plan we’ve uploaded. We’ll be uploading one of these each week, featuring 2 new recipes that you can meal prep!

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

2 Apples, 10g walnuts & 1 protein shake.

Lunch

DifficultyBeginner

Salmon Salad: An awesome, easy to prepare Salmon Salad.

Prep Time15 minsCook Time10 mins
 500 g Fresh Salmon (Skin on)
 2 tbsp Olive Oil
 1 tsp Salt
 120 g Spinach & Rocket Mix
 250 g Cherry Tomatoes, Chopped in Half
 1 Lebanese Cucumber, Diced
 ¾ Small Red Onion, Thinly Sliced
 200 g Greek Style Feta
 2 Avocado
 1 Carrot, Thinly Sliced
 80 g Pitted Black Olives, Halved
1

To make your salad: In a large bowl, place in spinach and rocket mix, chopped cherry tomatoes, diced cucumber, sliced onion and carrot.

2

Crumble the feta into the bowl, add the sliced olives.

3

Cut the avocado in half, and carefully with a sharp knife pull out the seed in the middle. Slice through the avocado vertically and then horizontally, with a large spoon, scoop out the middle and place into the salad.

4

Time for the salmon: Prepare a frying pan on medium to high heat, drizzle with olive oil.

5

Make sure the pan is nice and hot before adding the salmon, otherwise it will stick. Place salmon in the pan and sprinkle with salt.

6

Cook the salmon for approximately 3 minutes each side. Be sure to not keep turning over and checking, otherwise it will break.

7

Salmon is a fish that can be cooked like a steak, the one in this recipe was cooked medium rare. If you would like your salmon to be well done, you can continue cooking for approximately another minute each side.

8

Once you are happy with your salmon, you can scoop out a generous portion of salad and serve with the fish on the side.

Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 626
% Daily Value *
Total Fat 48.1g74%
Total Carbohydrate 17g6%
Protein 35.1g71%

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 Fresh Salmon (Skin on)
 2 tbsp Olive Oil
 1 tsp Salt
 120 g Spinach & Rocket Mix
 250 g Cherry Tomatoes, Chopped in Half
 1 Lebanese Cucumber, Diced
 ¾ Small Red Onion, Thinly Sliced
 200 g Greek Style Feta
 2 Avocado
 1 Carrot, Thinly Sliced
 80 g Pitted Black Olives, Halved

Directions

1

To make your salad: In a large bowl, place in spinach and rocket mix, chopped cherry tomatoes, diced cucumber, sliced onion and carrot.

2

Crumble the feta into the bowl, add the sliced olives.

3

Cut the avocado in half, and carefully with a sharp knife pull out the seed in the middle. Slice through the avocado vertically and then horizontally, with a large spoon, scoop out the middle and place into the salad.

4

Time for the salmon: Prepare a frying pan on medium to high heat, drizzle with olive oil.

5

Make sure the pan is nice and hot before adding the salmon, otherwise it will stick. Place salmon in the pan and sprinkle with salt.

6

Cook the salmon for approximately 3 minutes each side. Be sure to not keep turning over and checking, otherwise it will break.

7

Salmon is a fish that can be cooked like a steak, the one in this recipe was cooked medium rare. If you would like your salmon to be well done, you can continue cooking for approximately another minute each side.

8

Once you are happy with your salmon, you can scoop out a generous portion of salad and serve with the fish on the side.

Salmon Salad

Dinner

DifficultyBeginner

Loaded Capsicums: A simple, colourful and delicious meal.

Prep Time10 minsCook Time20 mins
 700 g Turkey Mince
 1 cup Wholemeal Couscous
 2 cups Chicken Stock
 1 tbsp Olive Oil
 3 Garlic Cloves (minced)
 1 Onion (Diced)
 2 Carrots (shredded)
 ½ cup Frozen Peas
 2 tsp Cumin
 1 tbsp Worcestershire Sauce
 1 tsp Salt
 ½ tsp Black Pepper
 4 Large Capsicums (different colours is possible)
 1 cup Shredded Cheese
 2 Spring Onions for Garnish (optional)
1

Preheat oven to 180 degrees celsius. Take out baking dish and place to the side.

2

In a wok or a large saucepan, sauté the onion and garlic over medium heat until both become lightly golden. Add the turkey mince and olive oil and stir.

3

Add the cumin, salt, pepper and worcestershire sauce and continue stirring until brown, breaking up the mince.

4

Once turkey has browned, add in the couscous. Note: you also have the option here to exchange this for quinoa, which is a healthier option. Add the chicken stock to the pan immediately after couscous, stir.

5

Add in the shredded carrot and peas and let simmer for approximately 10 minutes.

6

Prepare the capsicums by slicing in half longways. Take out the seeds and the white membranes inside. Lay in baking tray.

7

With a spoon, fill each of the capsicum as much as you can and lay back down in tray. Sprinkle the cheese on top of each one.

8

Pour approximately half a cup of chicken stock into the dish and cover with foil. Bake for 20-25 minutes or until the capsicum is soft and the cheese is golden.

9

Serve up two capsicums on the plate and garnish with spring onion.
(you will most likely have left over turkey-couscous filling, place the remaining filling and with any left over capsicums into containers for lunches/dinner the following day)

Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 843
% Daily Value *
Total Fat 45.4g70%
Total Carbohydrate 44.7g15%
Protein 49.3g99%

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

 700 g Turkey Mince
 1 cup Wholemeal Couscous
 2 cups Chicken Stock
 1 tbsp Olive Oil
 3 Garlic Cloves (minced)
 1 Onion (Diced)
 2 Carrots (shredded)
 ½ cup Frozen Peas
 2 tsp Cumin
 1 tbsp Worcestershire Sauce
 1 tsp Salt
 ½ tsp Black Pepper
 4 Large Capsicums (different colours is possible)
 1 cup Shredded Cheese
 2 Spring Onions for Garnish (optional)

Directions

1

Preheat oven to 180 degrees celsius. Take out baking dish and place to the side.

2

In a wok or a large saucepan, sauté the onion and garlic over medium heat until both become lightly golden. Add the turkey mince and olive oil and stir.

3

Add the cumin, salt, pepper and worcestershire sauce and continue stirring until brown, breaking up the mince.

4

Once turkey has browned, add in the couscous. Note: you also have the option here to exchange this for quinoa, which is a healthier option. Add the chicken stock to the pan immediately after couscous, stir.

5

Add in the shredded carrot and peas and let simmer for approximately 10 minutes.

6

Prepare the capsicums by slicing in half longways. Take out the seeds and the white membranes inside. Lay in baking tray.

7

With a spoon, fill each of the capsicum as much as you can and lay back down in tray. Sprinkle the cheese on top of each one.

8

Pour approximately half a cup of chicken stock into the dish and cover with foil. Bake for 20-25 minutes or until the capsicum is soft and the cheese is golden.

9

Serve up two capsicums on the plate and garnish with spring onion.
(you will most likely have left over turkey-couscous filling, place the remaining filling and with any left over capsicums into containers for lunches/dinner the following day)

Loaded Capsicums

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