Nutrition Plan 6th of May

Nutrition Plan 6th of May

We’re now doing things a little bit differently. This our third 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

1 banana, 10g almonds & 1 Chobani Fit 170g Yoghurt.

Snacks

1 protein shake.

Lunch

DifficultyIntermediate

Zucchini Slice: A light meal for when you don't feel like something substantial.

Prep Time10 minsCook Time15 mins
 6 Eggs
 2 Medium Zucchini
 2 Medium Carrots
 1 cup Sweet Potato
 ½ cup Corn
 1 Brown Onion
 430 g Rindless Bacon
 2 pinches Black Pepper
 2 pinches Salt
 100 g Wholemeal Self-Raising Flour
 1 cup Cheese
 1 Tomato
 1 tsp Olive Oil
1

Preheat the oven to 180°C fan forced

2

Grate the zucchini, carrot and sweet potato into a large bowl.

3

Dice the onion and bacon and fry in pan 10 minutes or until golden brown.

4

Whisk eggs in a jug and add salt and pepper. Combine with the zucchini, carrot and sweet potato.

5

Mix in remaining ingredients

6

In a large baking dish, wipe around edges and base with olive oil to avoid sticking. Pour in the zucchini mixture.

7

Slice tomato thinly and place decoratively on top of slice.

8

Bake for 30-35 minutes until golden brown and skewer comes out clean.

9

Remove from oven and cut into slices.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 284.17
% Daily Value *
Total Fat 13.8g22%
Total Carbohydrate 24.5g9%
Protein 15.5g31%

* 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

 6 Eggs
 2 Medium Zucchini
 2 Medium Carrots
 1 cup Sweet Potato
 ½ cup Corn
 1 Brown Onion
 430 g Rindless Bacon
 2 pinches Black Pepper
 2 pinches Salt
 100 g Wholemeal Self-Raising Flour
 1 cup Cheese
 1 Tomato
 1 tsp Olive Oil

Directions

1

Preheat the oven to 180°C fan forced

2

Grate the zucchini, carrot and sweet potato into a large bowl.

3

Dice the onion and bacon and fry in pan 10 minutes or until golden brown.

4

Whisk eggs in a jug and add salt and pepper. Combine with the zucchini, carrot and sweet potato.

5

Mix in remaining ingredients

6

In a large baking dish, wipe around edges and base with olive oil to avoid sticking. Pour in the zucchini mixture.

7

Slice tomato thinly and place decoratively on top of slice.

8

Bake for 30-35 minutes until golden brown and skewer comes out clean.

9

Remove from oven and cut into slices.

Zucchini Slice

Dinner

DifficultyBeginner

Spaghetti and Meatballs: An old time classic, easy to prepare and cheap.

Prep Time5 minsCook Time15 mins
 500 g Meatballs (can be purchased at most supermarkets)
 1 Onion (diced)
 2 Garlic Cloves (chopped)
 750 g Leggo's Bolognese Sauce
 400 g Diced Tomatoes
 500 g Wholemeal Spaghetti
 1 Zucchini (shredded)
 2 Carrots (shredded)
 1 cup Sliced Mushrooms
 1 cup Fresh Spinach
 1 tsp Salt
 1 tsp Pepper
1

Dice the onion and garlic and place in a preheated, lightly oiled, medium sized saucepan. Cook until translucent.

2

Add the bolognese sauce, tinned tomatoes and salt and pepper. Stir.

3

Grate the carrots and the zucchini and add to sauce. Add the mushrooms and spinach and cook on a medium heat.

4

Meanwhile, prepare another medium/large saucepan by filling with water and bringing to boil.

5

Once boiling, add your pasta to the water and stir, making sure the pasta does not stick together in the pot. Turn the heat down a notch or two and let it cook until it becomes soft.

6

Heat up frying pan with a splash of olive oil. Add the meatballs and cook until they are brown all over and no longer pink in middle (approximately 7-10 minutes).

7

Continue stirring your sauce throughout these steps (feel free to add any other herbs or spices at this point for extra flavour).

8

Once pasta is ready, use a colander to drain out water. Divide into your desired servings.

9

Place a generous amount of sauce on each dish with approximately 6-7 meatballs each (depending on size).

10

Top with cheese for extra flavour. Enjoy!

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 751
% Daily Value *
Total Fat 23.4g36%
Total Carbohydrate 96.1g33%
Protein 34.5g69%

* 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 Meatballs (can be purchased at most supermarkets)
 1 Onion (diced)
 2 Garlic Cloves (chopped)
 750 g Leggo's Bolognese Sauce
 400 g Diced Tomatoes
 500 g Wholemeal Spaghetti
 1 Zucchini (shredded)
 2 Carrots (shredded)
 1 cup Sliced Mushrooms
 1 cup Fresh Spinach
 1 tsp Salt
 1 tsp Pepper

Directions

1

Dice the onion and garlic and place in a preheated, lightly oiled, medium sized saucepan. Cook until translucent.

2

Add the bolognese sauce, tinned tomatoes and salt and pepper. Stir.

3

Grate the carrots and the zucchini and add to sauce. Add the mushrooms and spinach and cook on a medium heat.

4

Meanwhile, prepare another medium/large saucepan by filling with water and bringing to boil.

5

Once boiling, add your pasta to the water and stir, making sure the pasta does not stick together in the pot. Turn the heat down a notch or two and let it cook until it becomes soft.

6

Heat up frying pan with a splash of olive oil. Add the meatballs and cook until they are brown all over and no longer pink in middle (approximately 7-10 minutes).

7

Continue stirring your sauce throughout these steps (feel free to add any other herbs or spices at this point for extra flavour).

8

Once pasta is ready, use a colander to drain out water. Divide into your desired servings.

9

Place a generous amount of sauce on each dish with approximately 6-7 meatballs each (depending on size).

10

Top with cheese for extra flavour. Enjoy!

Spaghetti and Meatballs

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