Nutrition Plan 5th of August

Nutrition Plan 5th of August

This week we have an awesome ‘Roast Vegetable Nourish Bowl with Halloumi’ along with ‘Fish Cakes with Mash and Peas’.

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

Summer time (see snacks section).

Snacks

20g almonds & 1 Aussie Bodies HPLC bar.

Lunch

DifficultyBeginner

Roast Vegetable Nourish Bowl with Halloumi: Although a little more time consuming, this colourful, nourishing bowl of goodness will not disappoint.

Prep Time20 minsCook Time20 mins
 1 Butternut Pumpkin Half (cut into cubes)
 250 g Baby Beetroot (cut into wedges)
 100 g Wild Rocket
 250 g Cherry Tomatoes
 1 Broccoli (florets cut off)
 250 g Halloumi (cut into cubes)
 100 g Pine Nuts
 2 ½ cups Brown Rice
 1 tsp Salt and Pepper
 2 tbsp Olive Oil
 1 Lemon (juiced)
 5 tsp Basil Pesto
1

Preheat oven to 200 degrees celsius. Line two baking trays with baking paper and set aside.

2

Toss the pumpkin with 1tbs of the olive oil and a pinch of salt and pepper. Lay evenly on baking tray. Add the beetroot wedges to the other baking tray. Place in oven.

3

Bring a large saucepan to the boil with 5 cups of water add in the rice and cover with lid, turning the heat down to simmer. Stir occasionally to ensure rice is not sticking to the pan.

4

Place broccoli florets in a microwave safe dish with a dash of water and steam for five minutes. Add broccoli and whole cherry tomatoes to the baking trays (now is a good time to turn the pumpkin over to make sure it becomes evenly golden).

5

Place a medium sized frying pan on medium heat with the remaining olive oil. Place the halloumi on the pan and let cook for 1-2 minutes each side. remove from heat and sprinkle lemon juice over.

6

When rice is no longer crunchy and vegetables are lightly crisp and golden remove from heat. Add rice to serving plates, then distribute the vegetables evenly. Add halloumi, pine nuts and rocket to the bowls. Serve each dish with a teaspoon of basil pesto and any remaining lemon juice.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 518
% Daily Value *
Total Fat 23.2g36%
Total Carbohydrate 48g16%
Protein 24.8g50%

* 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

 1 Butternut Pumpkin Half (cut into cubes)
 250 g Baby Beetroot (cut into wedges)
 100 g Wild Rocket
 250 g Cherry Tomatoes
 1 Broccoli (florets cut off)
 250 g Halloumi (cut into cubes)
 100 g Pine Nuts
 2 ½ cups Brown Rice
 1 tsp Salt and Pepper
 2 tbsp Olive Oil
 1 Lemon (juiced)
 5 tsp Basil Pesto

Directions

1

Preheat oven to 200 degrees celsius. Line two baking trays with baking paper and set aside.

2

Toss the pumpkin with 1tbs of the olive oil and a pinch of salt and pepper. Lay evenly on baking tray. Add the beetroot wedges to the other baking tray. Place in oven.

3

Bring a large saucepan to the boil with 5 cups of water add in the rice and cover with lid, turning the heat down to simmer. Stir occasionally to ensure rice is not sticking to the pan.

4

Place broccoli florets in a microwave safe dish with a dash of water and steam for five minutes. Add broccoli and whole cherry tomatoes to the baking trays (now is a good time to turn the pumpkin over to make sure it becomes evenly golden).

5

Place a medium sized frying pan on medium heat with the remaining olive oil. Place the halloumi on the pan and let cook for 1-2 minutes each side. remove from heat and sprinkle lemon juice over.

6

When rice is no longer crunchy and vegetables are lightly crisp and golden remove from heat. Add rice to serving plates, then distribute the vegetables evenly. Add halloumi, pine nuts and rocket to the bowls. Serve each dish with a teaspoon of basil pesto and any remaining lemon juice.

Roast Vegetable Nourish Bowl with Halloumi

Dinner

DifficultyBeginner

Fish Cakes with Mash and Peas: A gluten free, dairy free, guilt free dinner.

Prep Time15 minsCook Time15 mins
 1 kg White Fish Fillets
 2 tbsp Fish Sauce
 2 Garlic Cloves
 1 Large Handful of Parsley or Coriander Leaves
 2 Eggs
 4 tsp Red Curry Paste
 4 Spring Onions (chopped)
 1 tsp Salt
 1 Lime (juiced)
 600 g Potatoes (peeled and quartered)
 500 g Frozen Peas
 2 tbsp Olive Oil
1

Begin by peeling and cutting your potatoes and placing them in a large pot filled with water. Turn heat to medium/high and let boil for 10-15 minutes or until potatoes are soft when pierced.

2

Meanwhile, to make your fish cakes: Place the fish sauce, lime juice, fish fillets, garlic, herbs and eggs in a food processor and process until well combined. Add the curry paste and process again until mixed through.

3

Transfer the fish mixture to a bowl and add in the spring onion and salt, stir through with wooden spoon. Shape the mixture into patties and set aside (numbers will vary depending on how big or small you make them)

4

Place frozen peas into a steamer or microwave safe dish with a dash of water and steam until soft and heated through.

5

Bring a large frying pan to medium heat and drizzle with oil. Once hot, add the fish cakes in batches and cook for approximately 4 minutes each side or until lightly browned.

6

Drain the water from the potatoes and with a potato masher, mash until soft. Add a dash of milk or a small block of butter to help soften the potatoes. Add salt and pepper here for extra flavour.

7

Serve the fish cakes with a generous serving of mash and a side of peas. Serving suggestion: these taste great with a little sweet chilli sauce over the patties!

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 411
% Daily Value *
Total Fat 3.7g6%
Total Carbohydrate 39.3g14%
Protein 55.6g112%

* 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

 1 kg White Fish Fillets
 2 tbsp Fish Sauce
 2 Garlic Cloves
 1 Large Handful of Parsley or Coriander Leaves
 2 Eggs
 4 tsp Red Curry Paste
 4 Spring Onions (chopped)
 1 tsp Salt
 1 Lime (juiced)
 600 g Potatoes (peeled and quartered)
 500 g Frozen Peas
 2 tbsp Olive Oil

Directions

1

Begin by peeling and cutting your potatoes and placing them in a large pot filled with water. Turn heat to medium/high and let boil for 10-15 minutes or until potatoes are soft when pierced.

2

Meanwhile, to make your fish cakes: Place the fish sauce, lime juice, fish fillets, garlic, herbs and eggs in a food processor and process until well combined. Add the curry paste and process again until mixed through.

3

Transfer the fish mixture to a bowl and add in the spring onion and salt, stir through with wooden spoon. Shape the mixture into patties and set aside (numbers will vary depending on how big or small you make them)

4

Place frozen peas into a steamer or microwave safe dish with a dash of water and steam until soft and heated through.

5

Bring a large frying pan to medium heat and drizzle with oil. Once hot, add the fish cakes in batches and cook for approximately 4 minutes each side or until lightly browned.

6

Drain the water from the potatoes and with a potato masher, mash until soft. Add a dash of milk or a small block of butter to help soften the potatoes. Add salt and pepper here for extra flavour.

7

Serve the fish cakes with a generous serving of mash and a side of peas. Serving suggestion: these taste great with a little sweet chilli sauce over the patties!

Fish Cakes with Mash and Peas

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