Nutrition Plan 10th of June

Nutrition Plan 10th of June

This week we’ve gone with some ultra lean Kangaroo burgers, and a mouthwatering Tomato and Basil Chicken Fettuccine. 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, 10g almonds & 1 Quest protein bar.

Lunch

DifficultyBeginner

High protein burgers - an easy one to prep for the week ahead

Prep Time10 minsCook Time15 mins
 Kangaroo Burgers (4 Pack)
 4 Turkish Pide Rolls
 160 g Cheese Slices (8 Slices)
 1 X Medium Avocado
 1 X Small Onion
 8 X Eggs
 120 g Spinach Leaves
1

Bring frying pan to a medium heat, drizzle with some oil and add the kangaroo burgers. Cook on each side for approximately 6 minutes.

2

Prepare burger fillings: Slice avocado and red onion into thin slices, put aside. Wash the spinach and have slices of cheese on the side ready to go.

3

In a smaller frying pan, preheat with a little oil to a medium temperature. Crack each of the eggs into the pan. Depending on how you like your eggs, you can leave sunny side up or flip over for well done.

4

Begin to build your burgers! At this stage you have two options, you can either make each burger now and have ready to go for the week, or have all ingredients ready and make before you head out each day.

5

The Turkish rolls should be big enough to slice kangaroo burgers long ways in half and place two eggs and two cheese on per burger.

Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 847
% Daily Value *
Total Fat 33.1g51%
Total Carbohydrate 78.1g27%
Protein 57.8g116%

* 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

 Kangaroo Burgers (4 Pack)
 4 Turkish Pide Rolls
 160 g Cheese Slices (8 Slices)
 1 X Medium Avocado
 1 X Small Onion
 8 X Eggs
 120 g Spinach Leaves

Directions

1

Bring frying pan to a medium heat, drizzle with some oil and add the kangaroo burgers. Cook on each side for approximately 6 minutes.

2

Prepare burger fillings: Slice avocado and red onion into thin slices, put aside. Wash the spinach and have slices of cheese on the side ready to go.

3

In a smaller frying pan, preheat with a little oil to a medium temperature. Crack each of the eggs into the pan. Depending on how you like your eggs, you can leave sunny side up or flip over for well done.

4

Begin to build your burgers! At this stage you have two options, you can either make each burger now and have ready to go for the week, or have all ingredients ready and make before you head out each day.

5

The Turkish rolls should be big enough to slice kangaroo burgers long ways in half and place two eggs and two cheese on per burger.

Kangaroo Burgers

Dinner

DifficultyIntermediate

Tomato and Basil Chicken Fettuccine: A mouth-watering pasta dish.

Prep Time15 minsCook Time15 mins
 500 g Fettuccini
 600 g Chicken Breast
 100 g Pine nuts
 1 X Jar Basil Pesto
 2 X Garlic Cloves
 1 X Bunch Basil Leaves
 250 g Cherry Tomatoes
 1 X Onion
 1 cup Frozen Baby Peas
 150 g Mascarpone
1

Preheat oven to 180 degrees celsius.

Basil Pesto Chicken
2

In a food processor or with a blender, place garlic, handful of basil leaves, 3/4 of pine nuts and jar of basil pesto together to combine. Put aside.

3

In a large frying pan or a wok, oil and bring to a medium heat. Cook diced onion until translucent, add diced chicken to the pan and cook until you cannot see anymore pink. Add baby peas.

4

Slice cherry tomatoes in half and place on a baking tray with a little oil. Place in oven and cook for approximately 10 minutes.

5

Add the prepared pesto mix to the chicken, stir through.

6

Begin stirring through the mascarpone (this can be found near the sour cream at any food store).

Pasta
7

Meanwhile, bring a large pot of water to the boil. Add a pinch of salt to the water.

8

When water is boiling, stir through fettuccine, breaking it up so it doesn't stick together.

9

Cook pasta for 6-7 minutes until soft, drain water.

10

Add chicken pesto to the large pasta pot and stir to combine. Take out cherry tomatoes from oven and stir through.

11

Serve in large bowls with a sprinkle of left over pine nuts and any spare basil leaves.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 936
% Daily Value *
Total Fat 42.2g65%
Total Carbohydrate 89.4g30%
Protein 46.7g94%

* 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 Fettuccini
 600 g Chicken Breast
 100 g Pine nuts
 1 X Jar Basil Pesto
 2 X Garlic Cloves
 1 X Bunch Basil Leaves
 250 g Cherry Tomatoes
 1 X Onion
 1 cup Frozen Baby Peas
 150 g Mascarpone

Directions

1

Preheat oven to 180 degrees celsius.

Basil Pesto Chicken
2

In a food processor or with a blender, place garlic, handful of basil leaves, 3/4 of pine nuts and jar of basil pesto together to combine. Put aside.

3

In a large frying pan or a wok, oil and bring to a medium heat. Cook diced onion until translucent, add diced chicken to the pan and cook until you cannot see anymore pink. Add baby peas.

4

Slice cherry tomatoes in half and place on a baking tray with a little oil. Place in oven and cook for approximately 10 minutes.

5

Add the prepared pesto mix to the chicken, stir through.

6

Begin stirring through the mascarpone (this can be found near the sour cream at any food store).

Pasta
7

Meanwhile, bring a large pot of water to the boil. Add a pinch of salt to the water.

8

When water is boiling, stir through fettuccine, breaking it up so it doesn't stick together.

9

Cook pasta for 6-7 minutes until soft, drain water.

10

Add chicken pesto to the large pasta pot and stir to combine. Take out cherry tomatoes from oven and stir through.

11

Serve in large bowls with a sprinkle of left over pine nuts and any spare basil leaves.

Tomato and Basil Chicken Fettuccine

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