Nutrition Plan 15th of July

Nutrition Plan 15th of July

This week we have an awesome Tandoori Chicken, along with a superb Pad Thai meal. 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 mixed nuts & 1 Quest Protien bar (flavour of your choice).

Lunch

DifficultyBeginner

Chicken Pad Thai: A simple Thai style chicken meal!

Prep Time15 minsCook Time15 mins
 600 g Chicken Breast (thinly sliced)
 2 tbsp Olive Oil
 1 Onion (diced)
 1 Egg
 3 Large Carrots (thinly sliced)
 4 Spring Onion
 1 Broccoli Head
 200 g Pad Thai Rice Noodles
 1 Pad Thai Stir Fry Sauce (store bought)
 250 g Bean Sprouts
 1 Lemon
 ½ cup Crushed Peanuts
1

Begin by preparing your chicken. Cut into very thin slices and put aside.

2

Dice the onion and cut your carrots into long thin sticks (julienne). Chop the heads off the broccoli and cut the spring onion sprigs into slices, approximately 3-5cm long. Place in a bowl and put aside.

3

Place the pad thai noodles in a large bowl and boil the kettle. One the water has boiled, pour over the noodles and allow to sit for 5 minutes until they have softened.

4

Begin sautéing the onion in a large frying pan or wok. Add the chicken and cook until brown.

5

Quickly beat an egg in a bowl and then make a well in the frying pan, pushing the chicken to the sides. Pour egg into the well and lightly scramble. Once fully cooked mix together with chicken.

6

Add the carrots, spring onion, broccoli and bean shoots. Mix through the pad thai sauce.

7

Drain the water from the noodles and then add to the wok. Continue stirring until well combined.

8

Serve up meals and sprinkle with crushed peanuts and lemon juice to add flavour.

Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 626
% Daily Value *
Total Fat 14.5g23%
Total Carbohydrate 80.1g27%
Protein 54g108%

* 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

 600 g Chicken Breast (thinly sliced)
 2 tbsp Olive Oil
 1 Onion (diced)
 1 Egg
 3 Large Carrots (thinly sliced)
 4 Spring Onion
 1 Broccoli Head
 200 g Pad Thai Rice Noodles
 1 Pad Thai Stir Fry Sauce (store bought)
 250 g Bean Sprouts
 1 Lemon
 ½ cup Crushed Peanuts

Directions

1

Begin by preparing your chicken. Cut into very thin slices and put aside.

2

Dice the onion and cut your carrots into long thin sticks (julienne). Chop the heads off the broccoli and cut the spring onion sprigs into slices, approximately 3-5cm long. Place in a bowl and put aside.

3

Place the pad thai noodles in a large bowl and boil the kettle. One the water has boiled, pour over the noodles and allow to sit for 5 minutes until they have softened.

4

Begin sautéing the onion in a large frying pan or wok. Add the chicken and cook until brown.

5

Quickly beat an egg in a bowl and then make a well in the frying pan, pushing the chicken to the sides. Pour egg into the well and lightly scramble. Once fully cooked mix together with chicken.

6

Add the carrots, spring onion, broccoli and bean shoots. Mix through the pad thai sauce.

7

Drain the water from the noodles and then add to the wok. Continue stirring until well combined.

8

Serve up meals and sprinkle with crushed peanuts and lemon juice to add flavour.

Chicken Pad Thai

Dinner

DifficultyBeginner

Tandoori Chicken: An Indian classic for those who like things a bit spicy.

Prep Time15 minsCook Time20 mins
 2 tbsp Olive Oil
 500 g Chicken Breast
 150 g Tandoori Paste (store bought)
 2 Carrots (cut into coins)
 2 Zucchini (cut into coins)
 1 Broccolini bunch
 200 g Greek Style Natural Yoghurt
 2.50 cups Jasmine Rice
 5 cups Water
1

Begin by cutting the chicken, either in slices or cubes and placing in a large bowl.

2

Add the tandoori paste to the chicken and most of your yoghurt, putting some yoghurt aside to add to the meal at the end.

3

Stir together well and let sit while you prepare the other ingredients.

4

Fill a medium sized saucepan with water and bring to the boil, stirring while you add the rice. Cover with lid and let simmer for approximately 20 minutes or until rice is soft and fluffy.

5

In a large, oiled frying pan or wok, bring to a medium heat and add the vegetables, tossing frequently as they soften and cook.

6

Meanwhile, while the vegetables are cooking, bring another oiled frying pan to medium heat and add the chicken. Cook on each side for 4-5 minutes or until chicken is fully cooked through.

7

Serve up the rice with vegetables and top with tandoori chicken and left over yoghurt.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 560
% Daily Value *
Total Fat 5.2g8%
Total Carbohydrate 85.2g29%
Protein 41.4g83%

* 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
 500 g Chicken Breast
 150 g Tandoori Paste (store bought)
 2 Carrots (cut into coins)
 2 Zucchini (cut into coins)
 1 Broccolini bunch
 200 g Greek Style Natural Yoghurt
 2.50 cups Jasmine Rice
 5 cups Water

Directions

1

Begin by cutting the chicken, either in slices or cubes and placing in a large bowl.

2

Add the tandoori paste to the chicken and most of your yoghurt, putting some yoghurt aside to add to the meal at the end.

3

Stir together well and let sit while you prepare the other ingredients.

4

Fill a medium sized saucepan with water and bring to the boil, stirring while you add the rice. Cover with lid and let simmer for approximately 20 minutes or until rice is soft and fluffy.

5

In a large, oiled frying pan or wok, bring to a medium heat and add the vegetables, tossing frequently as they soften and cook.

6

Meanwhile, while the vegetables are cooking, bring another oiled frying pan to medium heat and add the chicken. Cook on each side for 4-5 minutes or until chicken is fully cooked through.

7

Serve up the rice with vegetables and top with tandoori chicken and left over yoghurt.

Tandoori Chicken

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