Nutrition Plan 17th of June

Nutrition Plan 17th of June

This week we’ve gone with an awesome pasty meal, and a pork stirfry. 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

1 Chobani Fit Yoghurt, 50g mixed muesli.

Snacks

20g almonds & 1 Aussie Bodies HPLC Bar.

Lunch

DifficultyBeginner

Pork and Prawn Stir-Fry: Delicious stir fry noodles packed with protein

Prep Time10 minsCook Time15 mins
 1 tbsp Olive Oil
 2 Garlic Cloves, Crushed
 1 Onion, Sliced
 500 g Pork Mince
 2 tbsp Soy Sauce
 2 tbsp Oyster Sauce
 2 tsp Fish Sauce
 2 tbsp Sweet Chilli Sauce
 2 tsp Fresh Grated Ginger
 300 g Fresh Cooked Prawns
 450 g Singapore Noodles (packet)
 300 g Sliced Mushrooms
 1 kg Frozen Stir Fry Vegetables
1

Heat wok or large frying pan on high heat with olive oil. Add onion, garlic and ginger. Stir.

2

Add the pork mince and stir until cooked through.

3

Add noodles to a large bowl and cover with boiling water, with a fork pull apart the noodles to seperate.

4

Add the stir fry vegetables, mushrooms and prawns to the wok. Stir. Add the sauces to the mix (you can add more or less of a sauce depending on your desired taste).

5

Once vegetables are heated drain the noodles and add to the wok. Stir thoroughly to combine. Cook for approximately 5 minutes and then serve.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 478
% Daily Value *
Total Fat 22.1g34%
Total Carbohydrate 32.4g11%
Protein 36.2g73%

* 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 tbsp Olive Oil
 2 Garlic Cloves, Crushed
 1 Onion, Sliced
 500 g Pork Mince
 2 tbsp Soy Sauce
 2 tbsp Oyster Sauce
 2 tsp Fish Sauce
 2 tbsp Sweet Chilli Sauce
 2 tsp Fresh Grated Ginger
 300 g Fresh Cooked Prawns
 450 g Singapore Noodles (packet)
 300 g Sliced Mushrooms
 1 kg Frozen Stir Fry Vegetables

Directions

1

Heat wok or large frying pan on high heat with olive oil. Add onion, garlic and ginger. Stir.

2

Add the pork mince and stir until cooked through.

3

Add noodles to a large bowl and cover with boiling water, with a fork pull apart the noodles to seperate.

4

Add the stir fry vegetables, mushrooms and prawns to the wok. Stir. Add the sauces to the mix (you can add more or less of a sauce depending on your desired taste).

5

Once vegetables are heated drain the noodles and add to the wok. Stir thoroughly to combine. Cook for approximately 5 minutes and then serve.

Pork and Prawn Stir-Fry

Dinner

DifficultyIntermediate

Easy Meat and Vegetable Pasties: Something a little bit different, but incredibly tasty.

Prep Time20 minsCook Time20 mins
 500 g Lean Beef Mince
 1 X Medium Onion (diced)
 2 X Garlic Clove (Crushed)
 6 X Puff Pastry Sheets
 4 X Potatoes
 350 g Peas, Carrots, Corn
 2 tbsp Worcestershire Sauce
 1 tbsp Gravy Powder
 1 Egg (beaten)
The Filling
1

Take packet of puff pastry sheets out of the fridge/freezer and place on bench to defrost. Preheat oven to 200 degrees celsius.

2

Prepare a large frying pan or a wok by lightly oiling and placing on a medium heat. Sauté onion and garlic until lightly caramelised. Add beef mince and stir.

3

Dice potatoes into small cubes. To speed the cooking process up, place diced potato and peas, carrots, corn mix in a bowl with a dash of water. Cover with cling wrap and place in the microwave for approximately 5-7 minutes until vegetables begin to soften.

4

Add vegetables to the meat and stir to combine. Add the Worcestershire sauce and gravy powder to help thicken the mixture.

The Pasty
5

Once sheets of puff pastry have defrosted you can peel off one another and place on baking paper so that is easy to pick up and transfer to a baking tray.

6

Although my example pasty looks pretty, it takes more time to do... My suggestion is just place a generous amount of filling in the centre of the pastry and then pull all four corners towards one another, pinching the sides as you go so it is all sealed inside (it will look like a big wonky parcel of goodness).

7

With a pastry brush, lightly brush beaten egg over pasties, position pasties on a baking tray and place in oven.

8

Cook for approximately 20 minutes or until pastry has turned to a golden brown.

Nutrition Facts

Serving Size 1

Servings 6


Amount Per Serving
Calories 787
% Daily Value *
Total Fat 27.8g43%
Total Carbohydrate 92.9g31%
Protein 18.3g37%

* 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 Lean Beef Mince
 1 X Medium Onion (diced)
 2 X Garlic Clove (Crushed)
 6 X Puff Pastry Sheets
 4 X Potatoes
 350 g Peas, Carrots, Corn
 2 tbsp Worcestershire Sauce
 1 tbsp Gravy Powder
 1 Egg (beaten)

Directions

The Filling
1

Take packet of puff pastry sheets out of the fridge/freezer and place on bench to defrost. Preheat oven to 200 degrees celsius.

2

Prepare a large frying pan or a wok by lightly oiling and placing on a medium heat. Sauté onion and garlic until lightly caramelised. Add beef mince and stir.

3

Dice potatoes into small cubes. To speed the cooking process up, place diced potato and peas, carrots, corn mix in a bowl with a dash of water. Cover with cling wrap and place in the microwave for approximately 5-7 minutes until vegetables begin to soften.

4

Add vegetables to the meat and stir to combine. Add the Worcestershire sauce and gravy powder to help thicken the mixture.

The Pasty
5

Once sheets of puff pastry have defrosted you can peel off one another and place on baking paper so that is easy to pick up and transfer to a baking tray.

6

Although my example pasty looks pretty, it takes more time to do... My suggestion is just place a generous amount of filling in the centre of the pastry and then pull all four corners towards one another, pinching the sides as you go so it is all sealed inside (it will look like a big wonky parcel of goodness).

7

With a pastry brush, lightly brush beaten egg over pasties, position pasties on a baking tray and place in oven.

8

Cook for approximately 20 minutes or until pastry has turned to a golden brown.

Easy Meat and Vegetable Pasties

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