Nutrition Plan 27th of May

This week we’ve gone with an awesome Frittata, plus an easy to make salad. Make sure to add these meals into your meal planner to suit your overall calorie goal!

This week we’ve gone with an awesome Frittata, plus an easy to make salad. Make sure to add these meals into your meal planner to suit your overall calorie goal!

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

10g almonds & 1 Quest Protein bar.

Lunch

Category, , DifficultyBeginner

Roasted Capsicum, Chickpea and Sweet Potato Salad With Tuna: A light and easy salad to take with you anywhere.

Prep Time10 minsCook Time30 mins
 1 X Medium Sweet Potato
 4 X Potatoes
 2 tbsp Olive Oil
 2 X Red Capsicums
 2 X Zucchini
 800 g Chickpeas
 1 X Lemon
 2 X Garlic Cloves
 200 g Greek Feta
 120 g Spinach
 5 X John West Tuna in Spring Water Can
1

Preheat oven to 180 degrees celsius. Prepare a large baking dish by lightly oiling, place aside.

2

Chop the normal potatoes and sweet potato into small cubes and lay onto baking dish, drizzle with oil and a sprinkle of salt to taste. Bake in the oven for approximately 15 minutes.

3

Slice the zucchini and capsicum, oil and then add to the baking dish with potatoes. Cook for a further 15 minutes, until soft.

4

Open the cans of chickpeas and drain. Place into a bowl and add juice from lemon and crushed garlic cloves.

5

In a bowl big enough to hold all of the salad, add the spinach leaves, chickpeas, crumbled feta and then the cooked vegetables. Mix well to combine all the ingredients.

6

Serve with a tin of tuna on the side or on top of salad for extra protein.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 609
% Daily Value *
Total Fat 16.6g26%
Total Carbohydrate 72.1g25%
Protein 46.5g93%

* 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 X Medium Sweet Potato
 4 X Potatoes
 2 tbsp Olive Oil
 2 X Red Capsicums
 2 X Zucchini
 800 g Chickpeas
 1 X Lemon
 2 X Garlic Cloves
 200 g Greek Feta
 120 g Spinach
 5 X John West Tuna in Spring Water Can

Directions

1

Preheat oven to 180 degrees celsius. Prepare a large baking dish by lightly oiling, place aside.

2

Chop the normal potatoes and sweet potato into small cubes and lay onto baking dish, drizzle with oil and a sprinkle of salt to taste. Bake in the oven for approximately 15 minutes.

3

Slice the zucchini and capsicum, oil and then add to the baking dish with potatoes. Cook for a further 15 minutes, until soft.

4

Open the cans of chickpeas and drain. Place into a bowl and add juice from lemon and crushed garlic cloves.

5

In a bowl big enough to hold all of the salad, add the spinach leaves, chickpeas, crumbled feta and then the cooked vegetables. Mix well to combine all the ingredients.

6

Serve with a tin of tuna on the side or on top of salad for extra protein.

Roasted Capsicum, Chickpea and Sweet Potato Salad With Tuna

Dinner

Category, , , DifficultyBeginner

Bacon, Mushroom and Spinach Frittata: A filling and hearty frittata meal.

Prep Time15 minsCook Time30 mins
 8 X Eggs
 ½ cup Milk