Nutrition Plan 27th of May

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!

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

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

DifficultyBeginner

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

Prep Time15 minsCook Time30 mins
 8 X Eggs
 ½ cup Milk
 2 X Cloves Garlic (diced)
 1 tbsp Mixed Herbs
 2 tsp Salt
 500 g Rindless Bacon (Chopped)
 500 g Mushrooms (Sliced)
 1 X Medium Sweet Potato (sliced)
 2 cups Baby Spinach
 1 cup Peas
 2 tbsp Olive Oil
 ½ cup Shredded Cheese
1

Preheat oven to 200 degrees celsius. Prepare a baking tray by lightly oiling, put aside.

2

Cut the sweet potato into thin slices, coat with a little olive oil and place in oven, cooking until soft.

3

In a large bowl, whisk together eggs, milk, herbs, cheese and salt & pepper.

4

Over medium to high heat in a large oven proof skillet (if you don't have one of these just use a regular frying pan), add bacon and cook until brown and crispy.
Note: I use "bacon chops" from Aldi for this recipe, there's hardly any fat on them and they're a good cut of meat.

5

Once cooked, place bacon into a bowl and set aside. Add the garlic, mushrooms and peas to the skillet/frying pan and cook, stirring occasionally. Season with salt and pepper to taste.

6

Stir in the spinach until it begins to wilt. Add the mushroom mix and the bacon to the eggs that have been set aside. Stir together well.

7

Either in the skillet or in an oven proof baking dish pour half the egg mix in. Layer with sweet potato next and then egg mix again.

8

Place in the oven and cook for approximately 30 minutes or until the egg has fully cooked.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 452
% Daily Value *
Total Fat 18.1g28%
Total Carbohydrate 16.8g6%
Protein 33.6g68%

* 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

 8 X Eggs
 ½ cup Milk
 2 X Cloves Garlic (diced)
 1 tbsp Mixed Herbs
 2 tsp Salt
 500 g Rindless Bacon (Chopped)
 500 g Mushrooms (Sliced)
 1 X Medium Sweet Potato (sliced)
 2 cups Baby Spinach
 1 cup Peas
 2 tbsp Olive Oil
 ½ cup Shredded Cheese

Directions

1

Preheat oven to 200 degrees celsius. Prepare a baking tray by lightly oiling, put aside.

2

Cut the sweet potato into thin slices, coat with a little olive oil and place in oven, cooking until soft.

3

In a large bowl, whisk together eggs, milk, herbs, cheese and salt & pepper.

4

Over medium to high heat in a large oven proof skillet (if you don't have one of these just use a regular frying pan), add bacon and cook until brown and crispy.
Note: I use "bacon chops" from Aldi for this recipe, there's hardly any fat on them and they're a good cut of meat.

5

Once cooked, place bacon into a bowl and set aside. Add the garlic, mushrooms and peas to the skillet/frying pan and cook, stirring occasionally. Season with salt and pepper to taste.

6

Stir in the spinach until it begins to wilt. Add the mushroom mix and the bacon to the eggs that have been set aside. Stir together well.

7

Either in the skillet or in an oven proof baking dish pour half the egg mix in. Layer with sweet potato next and then egg mix again.

8

Place in the oven and cook for approximately 30 minutes or until the egg has fully cooked.

Bacon, Mushroom and Spinach Frittata

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