Nutrition Plan 8th of July

This week we have an awesome Pork Souvlaki with Greek Salad, along with Grilled Fish with Greens and Sweet Potato Mash. Make sure to add these meals into your meal planner to suit your overall calorie goal!

This week we have an awesome Pork Souvlaki with Greek Salad, along with Grilled Fish with Greens and Sweet Potato Mash. 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

20g almonds & 1 protein shake.

Lunch

DifficultyBeginner

Grilled Fish with Greens and Sweet Potato Mash: A lean, green and healthy cuisine.

Prep Time10 minsCook Time20 mins
 2 tbsp Olive Oil
 800 g White Fish (I used basa fillets)
 1 Garlic Clove
 1 Asparagus Bunch
 250 g Snow Peas Trimmed
 400 g Brussels Sprouts
 3 tbsp Soy Sauce
 2 Medium Sweet Potatoes
 1 tbsp Butter
 2 pinches Salt & Pepper
1

Bring a large pot of water to the boil. Peel sweet potato and cut into large cubes. Add to pot and cook until soft.

2

In a seperate smaller pot, bring water to boil. Cut the brussel sprouts in half and add to the pot to soften. Cook for approximately 10 minutes.

3

Meanwhile, preheat the oven grill to high. Lightly spray a non stick baking tray with olive oil.

4

Add the fish to the prepared tray, then add the asparagus and snow peas and then the softened brussel sprouts. Season with diced garlic clove and salt & pepper. Place under preheated grill.

5

Cook fish and vegetables under the grill, checking the vegetables regularly and turning when they become golden.

6

Once sweet potato is soft, drain water out of pot and add butter. Using potato masher, mash until well combined and there are no big lumps.

7

Place mash onto plates, with greens on the side. Sprinkle soy sauce over fish and serve.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 334
% Daily Value *
Total Fat 10.5g17%
Total Carbohydrate 26.3g9%
Protein 45.6g92%

* 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

 2 tbsp Olive Oil
 800 g White Fish (I used basa fillets)
 1 Garlic Clove
 1 Asparagus Bunch
 250 g Snow Peas Trimmed
 400 g Brussels Sprouts
 3 tbsp Soy Sauce
 2 Medium Sweet Potatoes
 1 tbsp Butter
 2 pinches Salt & Pepper

Directions

1

Bring a large pot of water to the boil. Peel sweet potato and cut into large cubes. Add to pot and cook until soft.

2

In a seperate smaller pot, bring water to boil. Cut the brussel sprouts in half and add to the pot to soften. Cook for approximately 10 minutes.

3

Meanwhile, preheat the oven grill to high. Lightly spray a non stick baking tray with olive oil.

4

Add the fish to the prepared tray, then add the asparagus and snow peas and then the softened brussel sprouts. Season with diced garlic clove and salt & pepper. Place under preheated grill.

5

Cook fish and vegetables under the grill, checking the vegetables regularly and turning when they become golden.

6

Once sweet potato is soft, drain water out of pot and add butter. Using potato masher, mash until well combined and there are no big lumps.

7

Place mash onto plates, with greens on the side. Sprinkle soy sauce over fish and serve.

Grilled Fish with Greens and Sweet Potato Mash

Dinner

DifficultyIntermediate

Pork Souvlaki with Greek Salad: A fresh and exciting Greek meal full of flavour

Prep Time15 minsCook Time15 mins
Pork Skewers
 800