Nutrition Plan 8th of July

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!

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 g Pork Scotch Fillet
 2 Lemons
 3 Garlic Cloves Crushed
 4 tbsp Olive Oil
 3 tsp Salt
Lemon Rice
 2 cups White Jasmine Rice
 4 cups Water
 1 Lemon and Rind
Greek Salad
 5 Truss Tomatoes Diced
 1 Large Cucumber Cubed
 1 Red Onion Sliced
 2 tbsp Olive Oil
 200 g Feta Cheese Crumbled
 50 g Pitted Kalamata Olives
 2 Pitta Bread Cut into Triangles
1

Cut pork into 1-inch chunks and place in large bowl.

2

Zest and juice all 3 of the lemons, putting aside the zest and juice of one lemon for the rice. Crush the garlic cloves and cut finely. Add ingredients to the bowl with pork, add olive oil and salt and mix well. Cover with cling wrap and place in fridge.

3

Add four cups of water to a medium sized saucepan and bring to the boil. Add rice and lemon and stir. Turn heat to medium and cover with lid. Let simmer, stirring occasionally.

4

To make the greek salad, dice tomatoes and cucumber and place in a large mixing bowl. Add sliced onion, pitted olives and crumbled fetta, mixing together with a generous drizzle of olive oil. Add a pinch of salt and pepper. Put aside.

5

Take out pork from the fridge and pierce 5-6 cubes onto skewers until all pork has been used up. You should get approximately 3 skewers per meal.

6

Place a large oiled frying pan on the stove top and bring to a medium heat. Add each of the skewers, cooking for approximately 3 minutes each side.

7

Serve up your meals with a serving of rice, salad and skewers. If you've purchased the pitta bread, cut into triangles and quickly heat on the frying pan, drizzle with olive oil and a sprinkle of salt.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 845
% Daily Value *
Total Fat 32.8g51%
Total Carbohydrate 85.7g29%
Protein 48.3g97%

* 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

Pork Skewers
 800 g Pork Scotch Fillet
 2 Lemons
 3 Garlic Cloves Crushed
 4 tbsp Olive Oil
 3 tsp Salt
Lemon Rice
 2 cups White Jasmine Rice
 4 cups Water
 1 Lemon and Rind
Greek Salad
 5 Truss Tomatoes Diced
 1 Large Cucumber Cubed
 1 Red Onion Sliced
 2 tbsp Olive Oil
 200 g Feta Cheese Crumbled
 50 g Pitted Kalamata Olives
 2 Pitta Bread Cut into Triangles

Directions

1

Cut pork into 1-inch chunks and place in large bowl.

2

Zest and juice all 3 of the lemons, putting aside the zest and juice of one lemon for the rice. Crush the garlic cloves and cut finely. Add ingredients to the bowl with pork, add olive oil and salt and mix well. Cover with cling wrap and place in fridge.

3

Add four cups of water to a medium sized saucepan and bring to the boil. Add rice and lemon and stir. Turn heat to medium and cover with lid. Let simmer, stirring occasionally.

4

To make the greek salad, dice tomatoes and cucumber and place in a large mixing bowl. Add sliced onion, pitted olives and crumbled fetta, mixing together with a generous drizzle of olive oil. Add a pinch of salt and pepper. Put aside.

5

Take out pork from the fridge and pierce 5-6 cubes onto skewers until all pork has been used up. You should get approximately 3 skewers per meal.

6

Place a large oiled frying pan on the stove top and bring to a medium heat. Add each of the skewers, cooking for approximately 3 minutes each side.

7

Serve up your meals with a serving of rice, salad and skewers. If you've purchased the pitta bread, cut into triangles and quickly heat on the frying pan, drizzle with olive oil and a sprinkle of salt.

Pork Souvlaki with Greek Salad

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