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.

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

Category, , 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

CategoryDifficultyBeginner

Broccoli Salad: A green, lean take anywhere meal.