Nutrition Plan 20th of May

Nutrition Plan 20th of May

This week we’ve got some quick and easy meals that require minimal pans! There’s a lot of substance to these meals so you won’t be left hungry after you’ve eaten them.

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

100g Chobani Yoghurt, 30g frozen mixed berries.

Snacks

20g mixed nuts & 1 protein shake.

Lunch

DifficultyBeginner

One Pan - Sausage & Vegetable Bake: Cut it up and throw it in... a super easy and super quick recipe for when you're on the run

Prep Time10 minsCook Time20 mins
 700 g Beef Sausages
 1 X Sweet Potato
 2 X Carrots
 1 X Red Capsicum
 2 X Zucchini
 1 X Broccoli
 1 Taco Seasoning Packet
 1 tbsp Olive Oil
 100 g 1 Minute Polenta
1

Preheat oven to 180 degrees celsius. Take out a large baking tray and place to the side.

2

On a chopping board, chop the sweet potato into cubes and place into a large bowl. Slice carrots and zucchini and add the chopped capsicum and broccoli (for extra nutrients and less waste you can chop and add the stalk of the broccoli too).

3

Cut the sausages into into pieces and add with vegetables in bowl. Sprinkle olive oil and half of the taco seasoning over vegetables and sausages. Mix.

4

Throw the mix into the baking tray and cook in the oven until vegetables are soft and sausages are cooked.

5

Meanwhile, to cook your polenta bring a medium sized saucepan to the boil with 3 cups of water. Once boiling, turn heat down to low and add the polenta, stir.

6

Take polenta off heat and add in the remaining taco seasoning. Add more water if the polenta becomes too thick.

7

Take out sausage and vegetable bake and serve on polenta.

Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 844
% Daily Value *
Total Fat 49.6g77%
Total Carbohydrate 53.2g18%
Protein 43.3g87%

* 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 Beef Sausages
 1 X Sweet Potato
 2 X Carrots
 1 X Red Capsicum
 2 X Zucchini
 1 X Broccoli
 1 Taco Seasoning Packet
 1 tbsp Olive Oil
 100 g 1 Minute Polenta

Directions

1

Preheat oven to 180 degrees celsius. Take out a large baking tray and place to the side.

2

On a chopping board, chop the sweet potato into cubes and place into a large bowl. Slice carrots and zucchini and add the chopped capsicum and broccoli (for extra nutrients and less waste you can chop and add the stalk of the broccoli too).

3

Cut the sausages into into pieces and add with vegetables in bowl. Sprinkle olive oil and half of the taco seasoning over vegetables and sausages. Mix.

4

Throw the mix into the baking tray and cook in the oven until vegetables are soft and sausages are cooked.

5

Meanwhile, to cook your polenta bring a medium sized saucepan to the boil with 3 cups of water. Once boiling, turn heat down to low and add the polenta, stir.

6

Take polenta off heat and add in the remaining taco seasoning. Add more water if the polenta becomes too thick.

7

Take out sausage and vegetable bake and serve on polenta.

One Pan – Sausage & Vegetable Bake

Dinner

DifficultyBeginner

Great winter warmer = best comfort food

Prep Time15 minsCook Time15 mins
 500 g Mince Beef
 1 Onion
 800 g Diced Tomatoes (Can)
 2 tbsp Tomato Paste
 2 Carrots
 2 cups Broccoli
 800 g Red Kidney Beans
 1 tsp Chilli Powder (add more or less to your liking)
 2 tbsp Worcestershire Sauce
 1 tsp Cumin
 1 tbsp Paprika
 2 cups Rice
1

Sauté the onion in a medium/large saucepan with a dash of olive oil until transparent. Add the minced beef and stir until browned.

2

Add in the diced tomatoes, tomato paste and beans. Stir. Add in the shredded carrot and broccoli florets.

3

Place in Worcestershire sauce and spices and let simmer with a lid on while you make your rice.

4

Bring four cups of water to the boil, add in your rice and turn heat down to simmer. Stir and place lid on pot as the rice cooks.

5

Dish out rice into desired servings and place chilli con carne on top.
Serving suggestion: If your calorie intake allows, serve with sour cream or cheese for extra flavour.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 785
% Daily Value *
Total Fat 18.1g28%
Total Carbohydrate 114.7g39%
Protein 41.8g84%

* 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 Mince Beef
 1 Onion
 800 g Diced Tomatoes (Can)
 2 tbsp Tomato Paste
 2 Carrots
 2 cups Broccoli
 800 g Red Kidney Beans
 1 tsp Chilli Powder (add more or less to your liking)
 2 tbsp Worcestershire Sauce
 1 tsp Cumin
 1 tbsp Paprika
 2 cups Rice

Directions

1

Sauté the onion in a medium/large saucepan with a dash of olive oil until transparent. Add the minced beef and stir until browned.

2

Add in the diced tomatoes, tomato paste and beans. Stir. Add in the shredded carrot and broccoli florets.

3

Place in Worcestershire sauce and spices and let simmer with a lid on while you make your rice.

4

Bring four cups of water to the boil, add in your rice and turn heat down to simmer. Stir and place lid on pot as the rice cooks.

5

Dish out rice into desired servings and place chilli con carne on top.
Serving suggestion: If your calorie intake allows, serve with sour cream or cheese for extra flavour.

Chilli Con Carne

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