Nutrition Plan 1st of July

Nutrition Plan 1st of July

This week you can all get stuffed. No, but seriously we have 2 recipes that both involve stuffing and we hope you enjoying! 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

Small protein porridge (see snacks section).

Snacks

10g walnuts & 1 Quest Protein bar of your choice.

Lunch

DifficultyBeginner

Stuffed Portobello Mushrooms: A plant-based vegetarian recipe packed with flavour.

Prep Time20 minsCook Time15 mins
 10 Portobello Mushrooms
 3 tbsp Olive Oil
 250 g Mini Roma Tomatoes (cut in halves)
 250 g Frozen Chopped Spinach
 100 g Goats Cheese
 2 Garlic Cloves (crushed)
 250 g Asparagus
 200 g Fresh Green Beans
 2 Carrots (sliced thinly)
 10 Eggs
1

Preheat oven to 190 degrees celsius. Prepare two baking trays by lining with baking paper.

2

Pop out the stems of each mushroom by pushing them from side to side until they snap out. Then with a teaspoon, scrape the gills out until the underside is mostly clean. Lay evenly on baking tray.

3

Slice each tomato in half and lay evenly on the second baking tray, drizzle with olive oil. Place the mushrooms and tomatoes in the oven and bake for approximately 10 minutes.

4

Slice the carrots into long sticks, chop the bottoms off the asparagus and the heads off the beans and place in an oiled frying pan on medium heat. Add any of your favourite seasonings for flavour (I put in a chicken stock cube). Cook until soft.

5

Fry up the spinach and garlic in a seperate frying pan, cook until fully defrosted and well heated, take off heat and add the roasted tomatoes. Crumble the goats cheese into the mix and stir.

6

Take mushrooms out of oven and drain any excess liquid. Spoon the spinach mix into each of the mushroom cups and place back in oven for 5-10 minutes.

7

Meanwhile, using the same frying pan as the spinach, crack each of the eggs in and fry until cooked (if you know how to poach eggs then I would recommend this method as it is a slightly healthier option, either are still delicious though)

8

Plate up two mushrooms and two eggs with a side of vegetables for each serving.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 416
% Daily Value *
Total Fat 25.6g40%
Total Carbohydrate 19.5g7%
Protein 23.3g47%

* 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

 10 Portobello Mushrooms
 3 tbsp Olive Oil
 250 g Mini Roma Tomatoes (cut in halves)
 250 g Frozen Chopped Spinach
 100 g Goats Cheese
 2 Garlic Cloves (crushed)
 250 g Asparagus
 200 g Fresh Green Beans
 2 Carrots (sliced thinly)
 10 Eggs

Directions

1

Preheat oven to 190 degrees celsius. Prepare two baking trays by lining with baking paper.

2

Pop out the stems of each mushroom by pushing them from side to side until they snap out. Then with a teaspoon, scrape the gills out until the underside is mostly clean. Lay evenly on baking tray.

3

Slice each tomato in half and lay evenly on the second baking tray, drizzle with olive oil. Place the mushrooms and tomatoes in the oven and bake for approximately 10 minutes.

4

Slice the carrots into long sticks, chop the bottoms off the asparagus and the heads off the beans and place in an oiled frying pan on medium heat. Add any of your favourite seasonings for flavour (I put in a chicken stock cube). Cook until soft.

5

Fry up the spinach and garlic in a seperate frying pan, cook until fully defrosted and well heated, take off heat and add the roasted tomatoes. Crumble the goats cheese into the mix and stir.

6

Take mushrooms out of oven and drain any excess liquid. Spoon the spinach mix into each of the mushroom cups and place back in oven for 5-10 minutes.

7

Meanwhile, using the same frying pan as the spinach, crack each of the eggs in and fry until cooked (if you know how to poach eggs then I would recommend this method as it is a slightly healthier option, either are still delicious though)

8

Plate up two mushrooms and two eggs with a side of vegetables for each serving.

Stuffed Portobello Mushrooms

Dinner

DifficultyBeginner

Stuffed Sweet Potatoes: A fun and healthy alternative to the traditional baked potato

Prep Time20 minsCook Time15 mins
 5 Medium Sweet Potatoes
 175 g Rindless Short Cut Bacon
 500 g Chicken Breast
 150 g Fresh Green Beans
 1 Broccoli Head
 2 Zucchini (cubed)
 200 g Fresh Spinach
 1 pinch Salt & Pepper
 1 cup Shredded Tasty Cheese
 ½ cup Sour Cream
1

Preheat oven to 180 degrees celsius, prepare a large baking tray by lining with baking paper.

2

Wash any dirt off the sweet potatoes and pat dry. Pierce a fork into each sweet potato and place two on a plate at a time. Microwave for 6 minutes each, turning them over at the half way point.

3

Once all sweet potatoes have been microwaved and they have begun to soften, add to the baking tray and place in oven while you make the fillings.

4

Dice the bacon and chicken and add to a heated frying pan, stirring until golden and cooked through. Add the salt and pepper.

5

Tear off the heads of the broccoli and add to the pan, then, add in the beans and zucchini. Cook until soft.

6

Take chicken and vegetables off heat and add the spinach, stirring in as it wilts.

7

Remove the potatoes from the oven and with a sharp knife, slice through the middle. With a fork, tear apart the insides to soften.

8

Spoon your prepared insides into each of the sweet potatoes, sprinkling with cheese and a dollop of sour cream to top. Enjoy!

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 510
% Daily Value *
Total Fat 17.8g28%
Total Carbohydrate 44.9g15%
Protein 52.7g106%

* 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

 5 Medium Sweet Potatoes
 175 g Rindless Short Cut Bacon
 500 g Chicken Breast
 150 g Fresh Green Beans
 1 Broccoli Head
 2 Zucchini (cubed)
 200 g Fresh Spinach
 1 pinch Salt & Pepper
 1 cup Shredded Tasty Cheese
 ½ cup Sour Cream

Directions

1

Preheat oven to 180 degrees celsius, prepare a large baking tray by lining with baking paper.

2

Wash any dirt off the sweet potatoes and pat dry. Pierce a fork into each sweet potato and place two on a plate at a time. Microwave for 6 minutes each, turning them over at the half way point.

3

Once all sweet potatoes have been microwaved and they have begun to soften, add to the baking tray and place in oven while you make the fillings.

4

Dice the bacon and chicken and add to a heated frying pan, stirring until golden and cooked through. Add the salt and pepper.

5

Tear off the heads of the broccoli and add to the pan, then, add in the beans and zucchini. Cook until soft.

6

Take chicken and vegetables off heat and add the spinach, stirring in as it wilts.

7

Remove the potatoes from the oven and with a sharp knife, slice through the middle. With a fork, tear apart the insides to soften.

8

Spoon your prepared insides into each of the sweet potatoes, sprinkling with cheese and a dollop of sour cream to top. Enjoy!

Stuffed Sweet Potatoes

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