Nutrition Plan 29th of July

Nutrition Plan 29th of July

This week we have some green, lean and tasty meals that will be sure to put a smile on your face.

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 cashew nuts & 1 Protien bar.

Lunch

DifficultyBeginner

Balsamic Chicken: A tasteful, protein-filled chicken feast.

Prep Time15 minsCook Time15 mins
 800 g Chicken Breast (sliced)
 ¼ cup Balsamic Vinegar
 ¼ cup Olive Oil
 1 tbsp Honey
 1 tsp Dijon Mustard
 2 Garlic Cloves (Crushed)
 2 Asparagus Bunches (ends chopped off)
 250 g Cherry Tomatoes (halved)
 700 g Baby Red Potatoes
 400 g Frozen Peas, Carrots, Corn
 1 tsp Salt & Pepper
1

Preheat oven to 180 degrees celsius and prepare a baking tray by lining with baking paper. Put aside.

2

Vinaigrette: In a small bowl or a jar with a lid, mix together balsamic, two tablespoons of oil, honey, mustard and garlic until well combined. Put aside.

3

Place potatoes in a microwave safe bowl with a dash of water and cook on high for 7 minutes. Take out of microwave when ready and cut into quarters. Season with salt, pepper and a dash of oil and place on baking tray. Place in oven and cook while you prepare the chicken.

4

In a large frying pan over medium heat, heat remaining oil. Add chicken, searing until golden (approx. 3 minutes per side). Remove from pan and set aside.

5

In the same pan, add the asparagus and tomatoes. Cook until asparagus is bright green and tomatoes becoming wilted.

6

Place peas, carrots and corn in a microwave safe bowl with a dash of water and heat in a microwave for 8 minutes or until vegetables are soft and cooked through.

7

Move asparagus and tomatoes to the side of the pan and add the chicken back in. Pour your pre-made dressing into the frying pan and mix all together

8

Serve your balsamic chicken with a side of roasted potatoes and vegetables.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 439
% Daily Value *
Total Fat 3.2g5%
Total Carbohydrate 53.4g18%
Protein 61g122%

* 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

 800 g Chicken Breast (sliced)
 ¼ cup Balsamic Vinegar
 ¼ cup Olive Oil
 1 tbsp Honey
 1 tsp Dijon Mustard
 2 Garlic Cloves (Crushed)
 2 Asparagus Bunches (ends chopped off)
 250 g Cherry Tomatoes (halved)
 700 g Baby Red Potatoes
 400 g Frozen Peas, Carrots, Corn
 1 tsp Salt & Pepper

Directions

1

Preheat oven to 180 degrees celsius and prepare a baking tray by lining with baking paper. Put aside.

2

Vinaigrette: In a small bowl or a jar with a lid, mix together balsamic, two tablespoons of oil, honey, mustard and garlic until well combined. Put aside.

3

Place potatoes in a microwave safe bowl with a dash of water and cook on high for 7 minutes. Take out of microwave when ready and cut into quarters. Season with salt, pepper and a dash of oil and place on baking tray. Place in oven and cook while you prepare the chicken.

4

In a large frying pan over medium heat, heat remaining oil. Add chicken, searing until golden (approx. 3 minutes per side). Remove from pan and set aside.

5

In the same pan, add the asparagus and tomatoes. Cook until asparagus is bright green and tomatoes becoming wilted.

6

Place peas, carrots and corn in a microwave safe bowl with a dash of water and heat in a microwave for 8 minutes or until vegetables are soft and cooked through.

7

Move asparagus and tomatoes to the side of the pan and add the chicken back in. Pour your pre-made dressing into the frying pan and mix all together

8

Serve your balsamic chicken with a side of roasted potatoes and vegetables.

Balsamic Chicken

Dinner

DifficultyBeginner

Broccoli Salad: A green, lean take anywhere meal.

Prep Time20 minsCook Time15 mins
Salad
 4 Whole Broccoli (florets cut off)
 2 Carrots (shredded)
 1 Red Onion (thinly sliced)
 170 g Dried Cranberries
 60 g Slivered Almonds
 200 g Short Cut Bacon (diced and fried until crispy)
 4 Eggs (boiled)
 4 Tuna Tins (in spring water)
Dressing
 ½ cup Mayonnaise
 3 tbsp Apple Cider Vinegar
 ½ tsp Salt and Pepper
1

In a large saucepan, bring 5 cups of salted water to the boil. While waiting to boil, prepare a large bowl by filling with ice and cold water.

2

Add broccoli florets to the boiling water and cook until becoming slightly soft and colour becomes more vibrant (1-2 minutes). Remove broccoli from saucepan with a slotted spoon and place directly in the ice water (this is called blanching). When cool, drain the florets with a colander.

3

In a large bowl, combine broccoli, carrots, red onion, cranberries, nuts and bacon.

4

In a seperate medium bowl, combine the mayonnaise, apple cider vinegar and the salt and pepper. Mix thoroughly. Pour over broccoli salad and stir.

5

In a small saucepan, fill with water and bring to boil. Add eggs directly into water and let boil for approximately 4 minutes. Take out of saucepan and add to a bowl of ice water (this will help make them easier to peel).

6

Enjoy your salad with a boiled egg on the side and a tin of tuna.

Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 890
% Daily Value *
Total Fat 41.3g64%
Total Carbohydrate 54.5g19%
Protein 50.7g102%

* 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

Salad
 4 Whole Broccoli (florets cut off)
 2 Carrots (shredded)
 1 Red Onion (thinly sliced)
 170 g Dried Cranberries
 60 g Slivered Almonds
 200 g Short Cut Bacon (diced and fried until crispy)
 4 Eggs (boiled)
 4 Tuna Tins (in spring water)
Dressing
 ½ cup Mayonnaise
 3 tbsp Apple Cider Vinegar
 ½ tsp Salt and Pepper

Directions

1

In a large saucepan, bring 5 cups of salted water to the boil. While waiting to boil, prepare a large bowl by filling with ice and cold water.

2

Add broccoli florets to the boiling water and cook until becoming slightly soft and colour becomes more vibrant (1-2 minutes). Remove broccoli from saucepan with a slotted spoon and place directly in the ice water (this is called blanching). When cool, drain the florets with a colander.

3

In a large bowl, combine broccoli, carrots, red onion, cranberries, nuts and bacon.

4

In a seperate medium bowl, combine the mayonnaise, apple cider vinegar and the salt and pepper. Mix thoroughly. Pour over broccoli salad and stir.

5

In a small saucepan, fill with water and bring to boil. Add eggs directly into water and let boil for approximately 4 minutes. Take out of saucepan and add to a bowl of ice water (this will help make them easier to peel).

6

Enjoy your salad with a boiled egg on the side and a tin of tuna.

Broccoli Salad

Leave a Comment