Nutrition Plan 13th of May

Nutrition Plan 13th of May

We’re now doing things a little bit differently. This our fourth 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 Chobani Fit 170g Yoghurt & 1 apple.

Snacks

1 Quest Protein Bar & 20g almonds.

Lunch

DifficultyBeginner

Teriyaki Chicken: A nutritious teriyaki bowl.

Prep Time10 minsCook Time15 mins
Teriyaki Sauce
  cup Salt Reduced Soy Sauce
 3 tbsp BBQ Sauce
 2 tbsp Brown Sugar
Chicken and Vegetables
 1 tbsp Olive Oil
 800 g Chicken Thigh Fillet (Skin off), cubed
 1 Whole Broccoli (Stems cut off)
 2 cups Frozen Green Beans
 1 Red Capsicum (cut into 1cm pieces)
 3 Spring Onion Stems
 2 tbsp Sesame Seeds
Rice
 2 cups White Rice
 4 cups Water
1

Start by preparing the Teriyaki sauce. In a medium sized bowl, combine the soy sauce, BBQ sauce and the brown sugar. Mix until well combined and the sugar has dissolved. Place aside.

2

Begin slicing the chicken into small cubes. Place aside.

3

Prepare large frying pan or wok on a high heat with drizzle of olive oil. Add the chicken and turn down to medium heat.

4

Let the chicken cook for approximately 8 minutes or until you cannot see any pink bits. Add the broccoli florets, green beans and capsicum. Stir.

5

Meanwhile, bring a medium sized saucepan with prepared water to the boil. Add in the rice and stir. Turn down the heat to simmer and cover with a lid, stirring occasionally to avoid rice sticking to the bottom of the pan.

6

Add in the Teriyaki sauce to the chicken and vegetables and stir to combine.

7

When the rice is no longer crunchy and has absorbed all the water, begin dishing out into servings. Top with Teriyaki chicken mix and garnish with spring onion and sesame seeds.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 329
% Daily Value *
Total Fat 5.4g9%
Total Carbohydrate 35.5g12%
Protein 35.6g72%

* 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

Teriyaki Sauce
  cup Salt Reduced Soy Sauce
 3 tbsp BBQ Sauce
 2 tbsp Brown Sugar
Chicken and Vegetables
 1 tbsp Olive Oil
 800 g Chicken Thigh Fillet (Skin off), cubed
 1 Whole Broccoli (Stems cut off)
 2 cups Frozen Green Beans
 1 Red Capsicum (cut into 1cm pieces)
 3 Spring Onion Stems
 2 tbsp Sesame Seeds
Rice
 2 cups White Rice
 4 cups Water

Directions

1

Start by preparing the Teriyaki sauce. In a medium sized bowl, combine the soy sauce, BBQ sauce and the brown sugar. Mix until well combined and the sugar has dissolved. Place aside.

2

Begin slicing the chicken into small cubes. Place aside.

3

Prepare large frying pan or wok on a high heat with drizzle of olive oil. Add the chicken and turn down to medium heat.

4

Let the chicken cook for approximately 8 minutes or until you cannot see any pink bits. Add the broccoli florets, green beans and capsicum. Stir.

5

Meanwhile, bring a medium sized saucepan with prepared water to the boil. Add in the rice and stir. Turn down the heat to simmer and cover with a lid, stirring occasionally to avoid rice sticking to the bottom of the pan.

6

Add in the Teriyaki sauce to the chicken and vegetables and stir to combine.

7

When the rice is no longer crunchy and has absorbed all the water, begin dishing out into servings. Top with Teriyaki chicken mix and garnish with spring onion and sesame seeds.

Teriyaki Chicken

Dinner

DifficultyIntermediate

Steak with Mushroom Sauce: A high protein, high flavour combo.

Prep Time10 minsCook Time15 mins
 4 x 150g Steak (scotch fillet or sirloin)
 1 Large Sweet Potato
 2 ½ cups Peas, Carrots and Corn Mix
 1 tbsp Olive Oil
 1 pinch Salt
 200 g Button Mushrooms (sliced)
 1 tbsp Plain Flour
  cup Chicken Stock
 ¼ cup Thickened Light Cream
 1 tbsp Worcestershire Sauce
Steak and Veg
1

Bring a medium pot of water to the boil. Cut the sweet potato into large chunks and place in water, turn down heat to a medium temperature and cook until soft.

2

In a microwave or a steamer, begin cooking your peas, carrots and corn until they are cooked through and hot in temperature.

3

On a hot, oiled, large frying pan, add the steaks. Cook on a medium heat for 2-3 minutes each side or until cooked to your liking (add more cooking time for well cooked or less for a rare/medium rare).

4

Once the steaks have cooked, wrap in foil to keep warm.

Mushroom Sauce
5

In the frying pan used to cook the steaks, begin to cook your mushrooms, stirring for 4-5 mins until browned and cooked through.

6

Add the flour to the pan and stir constantly to combine (it will become quite thick), remove from heat.

7

Combine the stock, cream and Worcestershire sauce in a jug. Slowly add the mix into the frying pan with the mushrooms and stir to combine. Return to heat and bring to the boil, continue stirring until the sauce thickens.

8

Once the sweet potato has softened, drain the water and mash, add a dash of milk to help soften if needed.

9

Divide the steaks, mash and vegetables between plates and pour mushroom sauce over to finish.

Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 481
% Daily Value *
Total Fat 17.7g28%
Total Carbohydrate 28.8g10%
Protein 42.7g86%

* 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

 4 x 150g Steak (scotch fillet or sirloin)
 1 Large Sweet Potato
 2 ½ cups Peas, Carrots and Corn Mix
 1 tbsp Olive Oil
 1 pinch Salt
 200 g Button Mushrooms (sliced)
 1 tbsp Plain Flour
  cup Chicken Stock
 ¼ cup Thickened Light Cream
 1 tbsp Worcestershire Sauce

Directions

Steak and Veg
1

Bring a medium pot of water to the boil. Cut the sweet potato into large chunks and place in water, turn down heat to a medium temperature and cook until soft.

2

In a microwave or a steamer, begin cooking your peas, carrots and corn until they are cooked through and hot in temperature.

3

On a hot, oiled, large frying pan, add the steaks. Cook on a medium heat for 2-3 minutes each side or until cooked to your liking (add more cooking time for well cooked or less for a rare/medium rare).

4

Once the steaks have cooked, wrap in foil to keep warm.

Mushroom Sauce
5

In the frying pan used to cook the steaks, begin to cook your mushrooms, stirring for 4-5 mins until browned and cooked through.

6

Add the flour to the pan and stir constantly to combine (it will become quite thick), remove from heat.

7

Combine the stock, cream and Worcestershire sauce in a jug. Slowly add the mix into the frying pan with the mushrooms and stir to combine. Return to heat and bring to the boil, continue stirring until the sauce thickens.

8

Once the sweet potato has softened, drain the water and mash, add a dash of milk to help soften if needed.

9

Divide the steaks, mash and vegetables between plates and pour mushroom sauce over to finish.

Steak with Mushroom Sauce

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