Nutrition Plan 3rd of June

Nutrition Plan 3rd of June

This week we’ve gone with a mouth-watering Enchilada, plus an easy to make Thai meal. 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, 50g mixed muesli.

Snacks

10g cashews & 1 Aussie Bodies HPLC Bar.

Lunch

DifficultyBeginner

Thai Coconut Chicken: Why buy Thai out, when you can cook it yourself?

Prep Time10 minsCook Time10 mins
 600 g Boneless Chicken Thigh Fillet
 1 tbsp Olive Oil
 2 cups White Rice
 2 X Garlic Cloves (crushed)
 1 X Onion (diced)
 1 cup Sliced Mushrooms
 2 X Carrots (cut into coins)
 2 X Zucchini (cut into moon shapes)
 2 X Cans Coconut Milk
 4 tbsp Green Curry Paste
 3 X Potatoes (cut into small chunks)
1

Place a large pot on medium heat and add olive oil. Cut the chicken into small cubes and place in pot, add the onion and garlic.

2

Stir pot as chicken browns. Add the carrots, zucchini, mushrooms and potato to the pot, cook on medium heat for another five minutes.

3

Pour in one can (400ml) coconut milk to the pot, add green curry paste. Stir until it has all mixed through.

4

In another pot, pour in the second can of coconut milk and add another cup of water, bring to gentle boil.

5

Add in rice and turn heat down to simmer. Stir and then place lid on as rice absorbs the liquid.

6

When rice has fully absorbed the liquid dish out evenly into containers. Top with the coconut curry.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 389
% Daily Value *
Total Fat 8.1g13%
Total Carbohydrate 50.6g17%
Protein 29.7g60%

* 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

 600 g Boneless Chicken Thigh Fillet
 1 tbsp Olive Oil
 2 cups White Rice
 2 X Garlic Cloves (crushed)
 1 X Onion (diced)
 1 cup Sliced Mushrooms
 2 X Carrots (cut into coins)
 2 X Zucchini (cut into moon shapes)
 2 X Cans Coconut Milk
 4 tbsp Green Curry Paste
 3 X Potatoes (cut into small chunks)

Directions

1

Place a large pot on medium heat and add olive oil. Cut the chicken into small cubes and place in pot, add the onion and garlic.

2

Stir pot as chicken browns. Add the carrots, zucchini, mushrooms and potato to the pot, cook on medium heat for another five minutes.

3

Pour in one can (400ml) coconut milk to the pot, add green curry paste. Stir until it has all mixed through.

4

In another pot, pour in the second can of coconut milk and add another cup of water, bring to gentle boil.

5

Add in rice and turn heat down to simmer. Stir and then place lid on as rice absorbs the liquid.

6

When rice has fully absorbed the liquid dish out evenly into containers. Top with the coconut curry.

Thai Coconut Chicken

Dinner

DifficultyIntermediate

Loaded Enchiladas: A quick to prepare, mouth-watering Mexican special.

Prep Time10 minsCook Time20 mins
 600 g Chicken Thigh Fillets
 1 X Brown Onion
 1 X Can Corn Kernels
 1 X Can Black Beans
 120 g Fresh Spinach
 1 X Old El Paso Enchilada Kit
 1 cup Shredded Tasty Cheese
 1 Broccoli
1

Begin by preheating oven to 180 degrees celsius. Prepare a large baking dish by spraying with oil or lining with baking paper.

2

Dice the onion and place in oiled frying pan over medium heat. Cook until translucent.

3

Add the chicken and stir occasionally until brown. Add the corn, black beans, spinach and half the included cooking sauce. Stir.

4

Take out tortillas and place on a flat surface. Place a large spoonful of the mix on the centre of each tortilla. Roll and place onto prepared baking dish, lining each of them up next to each other.

5

Place remaining sauce over the enchiladas and sprinkle with cheese. Place in oven and cook for approximately 15 minutes.

6

Meanwhile, chop the broccoli into pieces and place in a steamer or a microwave and cook until soft.

7

Serve enchiladas with broccoli on the side.

Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 816
% Daily Value *
Total Fat 43.2g67%
Total Carbohydrate 82.4g28%
Protein 42g84%

* 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

 600 g Chicken Thigh Fillets
 1 X Brown Onion
 1 X Can Corn Kernels
 1 X Can Black Beans
 120 g Fresh Spinach
 1 X Old El Paso Enchilada Kit
 1 cup Shredded Tasty Cheese
 1 Broccoli

Directions

1

Begin by preheating oven to 180 degrees celsius. Prepare a large baking dish by spraying with oil or lining with baking paper.

2

Dice the onion and place in oiled frying pan over medium heat. Cook until translucent.

3

Add the chicken and stir occasionally until brown. Add the corn, black beans, spinach and half the included cooking sauce. Stir.

4

Take out tortillas and place on a flat surface. Place a large spoonful of the mix on the centre of each tortilla. Roll and place onto prepared baking dish, lining each of them up next to each other.

5

Place remaining sauce over the enchiladas and sprinkle with cheese. Place in oven and cook for approximately 15 minutes.

6

Meanwhile, chop the broccoli into pieces and place in a steamer or a microwave and cook until soft.

7

Serve enchiladas with broccoli on the side.

Loaded Enchiladas

You are not currently logged in. Please click here to login or here to sign up

Leave a Comment