Nutrition Plan 22nd of July

Nutrition Plan 22nd of July

This week we have some Zucchini and Corn Fritters, along with some Pasta Bolognese. 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 Protien bar shake.

Lunch

DifficultyIntermediate

Zucchini and Corn Fritters With Black Bean Salsa: A healthy, vegetable-filled recipe full of flavour and all things good!

Prep Time20 minsCook Time15 mins
Zucchini and Corn Fritters
 3 Zucchini (grated)
 1 Carrot (grated)
 400 g Corn Kernels
 6 Spring Onion Sprigs
 1 ½ cups Plain Flour (possibly more if needed)
 2 Garlic Cloves (crushed)
 1 tsp Salt and Pepper
 1 Egg (beaten)
 3 tbsp Olive Oil
Black Bean Salsa
 1 Green Capsicum
 1 Red Onion
 1 tbsp Paprika
 400 g Italian Diced Tomatoes
 400 g Black Beans
 400 g Chickpeas
 280 g Fresh Spinach
1

Begin by placing grated carrot and zucchini in a large mixing bowl. Drain the corn kernels and add to the bowl.

2

Add chopped spring onions, garlic and salt and pepper. Add the flour and beaten egg, stir together until well combined. Allow to sit for at least 5 minutes while the flour absorbs the moisture from the zucchini (if mix is too runny and won't form into patties, add more flour).

3

Meanwhile, to make the black-bean salsa chop the capsicum into small cubes, dice the onion and add both to a medium sized bowl. Add the paprika, italian diced tomatoes, drained chickpeas and black beans, stir.

4

Bring a medium sized saucepan to a medium heat and add the black bean mix. Stirring occasionally until the mixture thickens, allow to simmer while you make the fritters.

5

In a large saucepan or electric frying pan, grease with olive oil and bring to medium heat. Scoop out a spoonful of mixture at a time and cook on the pan for approximately 3-5 minutes each side, until light golden brown.

6

Serve fritters with black bean salsa and a large handful of fresh spinach on the side.
Serving suggestion: add a dash on mayonnaise to the fritters at the end for extra flavour.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 530
% Daily Value *
Total Fat 13.4g21%
Total Carbohydrate 77.2g26%
Protein 21.7g44%

* 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

Zucchini and Corn Fritters
 3 Zucchini (grated)
 1 Carrot (grated)
 400 g Corn Kernels
 6 Spring Onion Sprigs
 1 ½ cups Plain Flour (possibly more if needed)
 2 Garlic Cloves (crushed)
 1 tsp Salt and Pepper
 1 Egg (beaten)
 3 tbsp Olive Oil
Black Bean Salsa
 1 Green Capsicum
 1 Red Onion
 1 tbsp Paprika
 400 g Italian Diced Tomatoes
 400 g Black Beans
 400 g Chickpeas
 280 g Fresh Spinach

Directions

1

Begin by placing grated carrot and zucchini in a large mixing bowl. Drain the corn kernels and add to the bowl.

2

Add chopped spring onions, garlic and salt and pepper. Add the flour and beaten egg, stir together until well combined. Allow to sit for at least 5 minutes while the flour absorbs the moisture from the zucchini (if mix is too runny and won't form into patties, add more flour).

3

Meanwhile, to make the black-bean salsa chop the capsicum into small cubes, dice the onion and add both to a medium sized bowl. Add the paprika, italian diced tomatoes, drained chickpeas and black beans, stir.

4

Bring a medium sized saucepan to a medium heat and add the black bean mix. Stirring occasionally until the mixture thickens, allow to simmer while you make the fritters.

5

In a large saucepan or electric frying pan, grease with olive oil and bring to medium heat. Scoop out a spoonful of mixture at a time and cook on the pan for approximately 3-5 minutes each side, until light golden brown.

6

Serve fritters with black bean salsa and a large handful of fresh spinach on the side.
Serving suggestion: add a dash on mayonnaise to the fritters at the end for extra flavour.

Zucchini and Corn Fritters With Black Bean Salsa

Dinner

DifficultyBeginner

Pasta Bolognese With Hidden Vegetables: A tasty Italian classic with a healthy twist.

Prep Time10 minsCook Time15 mins
 500 g Pork and Veal Mince
 250 g Sliced Mushrooms
 2 Carrots (grated)
 1 Onion (diced)
 2 Garlic Cloves (crushed)
 1 Red Capsicum (chopped)
 400 g Diced Tomatoes
 400 g Pasta Sauce (Choose your favourite)
 500 g Wholemeal Pasta
 1 tbsp Italian Herbs
 1 tsp Salt and Pepper
1

Preheat a lightly oiled medium saucepan, add the onion and garlic, stirring occasionally until translucent.

2

Add the mince and stir until well combined. Add the carrot, capsicum and mushrooms.

3

Add the tinned tomatoes and pasta sauce as well as italian herbs and salt and pepper. Allow sauce to simmer while you make the pasta.

4

Fill a large saucepan to approximately 3/4 full of water. Add a pinch of salt and bring to the boil.

5

Once the water is boiling add your pasta, stirring as it goes in. Lower the heat and let cook for 8-10 minutes or until pasta becomes soft to eat.

6

Drain the pasta over the sink and dish into bowls. Take the sauce off heat and serve on top of pasta. Optional: Add favourite cheese on top such as parmesan or tasty.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 445
% Daily Value *
Total Fat 13.1g21%
Total Carbohydrate 45.9g16%
Protein 32.3g65%

* 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 Pork and Veal Mince
 250 g Sliced Mushrooms
 2 Carrots (grated)
 1 Onion (diced)
 2 Garlic Cloves (crushed)
 1 Red Capsicum (chopped)
 400 g Diced Tomatoes
 400 g Pasta Sauce (Choose your favourite)
 500 g Wholemeal Pasta
 1 tbsp Italian Herbs
 1 tsp Salt and Pepper

Directions

1

Preheat a lightly oiled medium saucepan, add the onion and garlic, stirring occasionally until translucent.

2

Add the mince and stir until well combined. Add the carrot, capsicum and mushrooms.

3

Add the tinned tomatoes and pasta sauce as well as italian herbs and salt and pepper. Allow sauce to simmer while you make the pasta.

4

Fill a large saucepan to approximately 3/4 full of water. Add a pinch of salt and bring to the boil.

5

Once the water is boiling add your pasta, stirring as it goes in. Lower the heat and let cook for 8-10 minutes or until pasta becomes soft to eat.

6

Drain the pasta over the sink and dish into bowls. Take the sauce off heat and serve on top of pasta. Optional: Add favourite cheese on top such as parmesan or tasty.

Pasta Bolognese With Hidden Vegetables

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