Nutrition Plan 24th of June

Nutrition Plan 24th of June

This week we’ve gone with some Chicken and Bean Burritos + Moroccan Chicken With Minted Yoghurt. 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 cashew nuts & 1 Quest Protein bar of your choice.

Lunch

DifficultyBeginner

Chicken and Bean Burritos: An easy Mexican classic

Prep Time15 minsCook Time15 mins
 500 g Chicken Breast
 1 Onion (diced)
 1 Packet Mexican Burrito Seasoning
 2 Carrot (grated)
 1 Zucchini (grated)
 1 Red Capsicum (diced)
 1 Can Red Kidney Beans
 1 Can Corn Kernels
 1 Packet Large White Wraps (8 Pack)
 2 tbsp Tomato Paste
 120 g Spinach
 2 cups Shredded Cheese
1

Heat a large oiled frying pan on medium heat, add the onion, cook until translucent.

2

Add diced chicken to the pan and cook until browned all over.

3

Add the carrot, zucchini and capsicum, stir. Add the tomato paste and the burrito seasoning.

4

Let simmer on the stove top for approximately 5-10 minutes until all ingredients are soft and mixed well together.

5

Cover burrito wraps with cling wrap and place in a microwave for 30 seconds to soften. Lay on a flat surface.

6

Place 1-2 large spoonfuls of filling in the centre of the burrito, add a handful of spinach on top and then add cheese.

7

Fold the short end of the tortilla up so the contents do not spill out from the bottom. Fold one of the long sides over the top of the filling. Place your fingers perpendicular across the fold, cup the tortilla over the filling and push the edge against the filling to make sure the fold is tight.

8

Wrap the remaining long end over both folds. Wrap foil around the burrito and then cut with a sharp knife down the middle (if you're saving for meals throughout the week, don't cut in half now just leave them fully wrapped).

9

Enjoy your mini Mexican feast!

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 839
% Daily Value *
Total Fat 26.2g41%
Total Carbohydrate 88.5g30%
Protein 54.1g109%

* 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 Chicken Breast
 1 Onion (diced)
 1 Packet Mexican Burrito Seasoning
 2 Carrot (grated)
 1 Zucchini (grated)
 1 Red Capsicum (diced)
 1 Can Red Kidney Beans
 1 Can Corn Kernels
 1 Packet Large White Wraps (8 Pack)
 2 tbsp Tomato Paste
 120 g Spinach
 2 cups Shredded Cheese

Directions

1

Heat a large oiled frying pan on medium heat, add the onion, cook until translucent.

2

Add diced chicken to the pan and cook until browned all over.

3

Add the carrot, zucchini and capsicum, stir. Add the tomato paste and the burrito seasoning.

4

Let simmer on the stove top for approximately 5-10 minutes until all ingredients are soft and mixed well together.

5

Cover burrito wraps with cling wrap and place in a microwave for 30 seconds to soften. Lay on a flat surface.

6

Place 1-2 large spoonfuls of filling in the centre of the burrito, add a handful of spinach on top and then add cheese.

7

Fold the short end of the tortilla up so the contents do not spill out from the bottom. Fold one of the long sides over the top of the filling. Place your fingers perpendicular across the fold, cup the tortilla over the filling and push the edge against the filling to make sure the fold is tight.

8

Wrap the remaining long end over both folds. Wrap foil around the burrito and then cut with a sharp knife down the middle (if you're saving for meals throughout the week, don't cut in half now just leave them fully wrapped).

9

Enjoy your mini Mexican feast!

Chicken and Bean Burritos

Dinner

DifficultyIntermediate

Moroccan Chicken With Minted Yoghurt: A super flavourful and healthy dish which is easy to prepare

Prep Time15 minsCook Time20 mins
 250 g Peal Cous Cous
 4 cups Chicken Stock
 2 tbsp Olive Oil
 600 g Chicken Breast
 3 tbsp Moroccan Seasoning
 1 Large Cauliflower Head
 1 tsp Turmeric
 ½ tsp Paprika
 ½ tsp Salt
 2 cups Frozen Peas
 1 cup Dried Cranberries
 1 tbsp Mint Leaves, Chopped
 150 g Greek Style Yoghurt
1

Preheat the oven to 180 degrees celsius. Prepare a baking tray by lining with baking paper. Put aside.

2

Cut the chicken into slices and season with moroccan seasoning. Place aside.

3

Cut off the heads from the cauliflower and place in a seperate bowl. Add the turmeric, paprika and salt, as well as a dash of olive oil. Mix together to coat the the cauliflower in the seasoning. Place evenly on oven tray and bake for 15-20 mins until soft.

4

Add the chicken stock to a large pot and bring to the boil. Turn the heat down and add the couscous, stirring frequently to avoid sticking to the bottom.

5

In a frying pan, coated with a dash of olive oil, bring to a medium heat. Add the chicken, cooking each side for approximately 4 minutes until cooked through.

6

Meanwhile, quickly defrost the peas by covering a bowl with cling wrap and zapping in the microwave with a dash of water for 5 minutes.

7

Add peas, chicken and cranberries to the couscous. Remove cauliflower from the oven and add to the mix.

8

Chop the mint leaves finely and add to yoghurt. Serve on top of the Moroccan couscous.

Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 782
% Daily Value *
Total Fat 14.4g23%
Total Carbohydrate 112.8g38%
Protein 46.6g94%

* 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

 250 g Peal Cous Cous
 4 cups Chicken Stock
 2 tbsp Olive Oil
 600 g Chicken Breast
 3 tbsp Moroccan Seasoning
 1 Large Cauliflower Head
 1 tsp Turmeric
 ½ tsp Paprika
 ½ tsp Salt
 2 cups Frozen Peas
 1 cup Dried Cranberries
 1 tbsp Mint Leaves, Chopped
 150 g Greek Style Yoghurt

Directions

1

Preheat the oven to 180 degrees celsius. Prepare a baking tray by lining with baking paper. Put aside.

2

Cut the chicken into slices and season with moroccan seasoning. Place aside.

3

Cut off the heads from the cauliflower and place in a seperate bowl. Add the turmeric, paprika and salt, as well as a dash of olive oil. Mix together to coat the the cauliflower in the seasoning. Place evenly on oven tray and bake for 15-20 mins until soft.

4

Add the chicken stock to a large pot and bring to the boil. Turn the heat down and add the couscous, stirring frequently to avoid sticking to the bottom.

5

In a frying pan, coated with a dash of olive oil, bring to a medium heat. Add the chicken, cooking each side for approximately 4 minutes until cooked through.

6

Meanwhile, quickly defrost the peas by covering a bowl with cling wrap and zapping in the microwave with a dash of water for 5 minutes.

7

Add peas, chicken and cranberries to the couscous. Remove cauliflower from the oven and add to the mix.

8

Chop the mint leaves finely and add to yoghurt. Serve on top of the Moroccan couscous.

Moroccan Chicken With Minted Yoghurt

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