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!

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

Category, 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