Nutrition Plan 12th of August

Nutrition Plan 12th of August

This week we have an awesome ‘Spiced Red Lentil and Carrot Soup’ along with ‘Chicken Risotto’.

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

1 protein shake & banana.

Snacks

20g almonds & 1 Aussie Bodies HPLC bar.

Lunch

DifficultyBeginner

Chicken Risotto: The ultimate meal prep recipe .

Prep Time15 minsCook Time20 mins
 1 tsp Olive Oil
 1 Onion (diced)
 2 Garlic Cloves (diced)
 300 g Arborio Rice
 500 g Chicken Thigh Fillet (diced)
 500 g Sliced Mushrooms
 400 g Corn Kernels
 150 g Fresh Spinach
 3 Chicken Stock Cubes
 1 tsp Salt and Pepper
  cup Cheese (shredded)
1

Heat oil in a large saucepan or electric frying pan over medium heat. Cook onion, garlic and chicken, stirring occasionally for 3-4 minutes.

2

Add the rice and stir, coating the grains in oil. Add stock cubes into a jug with 900ml water and pour a quarter of the stock in with the rice. Simmer for 1-2 minutes until it begins to absorb.

3

Pour in remaining stock and continue stirring on medium/low heat as the water absorbs into the rice. Add corn and mushrooms.

4

Add in salt, pepper, spinach and cheese and stir together to combine. The rice should be soft at this point and there should be no excess water in the pan. If rice is still crunchy add a little bit of water at a time until rice becomes soft.

5

Serve with cheese on top.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 547
% Daily Value *
Total Fat 16.8g26%
Total Carbohydrate 76.8g26%
Protein 21.2g43%

* 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 tsp Olive Oil
 1 Onion (diced)
 2 Garlic Cloves (diced)
 300 g Arborio Rice
 500 g Chicken Thigh Fillet (diced)
 500 g Sliced Mushrooms
 400 g Corn Kernels
 150 g Fresh Spinach
 3 Chicken Stock Cubes
 1 tsp Salt and Pepper
  cup Cheese (shredded)

Directions

1

Heat oil in a large saucepan or electric frying pan over medium heat. Cook onion, garlic and chicken, stirring occasionally for 3-4 minutes.

2

Add the rice and stir, coating the grains in oil. Add stock cubes into a jug with 900ml water and pour a quarter of the stock in with the rice. Simmer for 1-2 minutes until it begins to absorb.

3

Pour in remaining stock and continue stirring on medium/low heat as the water absorbs into the rice. Add corn and mushrooms.

4

Add in salt, pepper, spinach and cheese and stir together to combine. The rice should be soft at this point and there should be no excess water in the pan. If rice is still crunchy add a little bit of water at a time until rice becomes soft.

5

Serve with cheese on top.

Chicken Risotto

Dinner

DifficultyBeginner

Spiced Red Lentil and Carrot Soup: A wholesome winter warmer meal.

Prep Time10 minsCook Time20 mins
 1 Onion (diced)
 3 Garlic Cloves (crushed and chopped)
 200 g Red Lentils
 1 tbsp Olive Oil
 4 Carrots (diced)
 1 Sweet Potato (diced)
 800 g Chick Peas
 1 tbsp Curry Powder
 2 Vegetable Stock Cubes
1

Fill kettle with water and place on boil while you prepare other ingredients.

2

Heat a frying pan with oil and begin sautéing the onion and garlic. Add the diced carrots and sweet potato, stir.

3

Pour 1.5 litres of water into a large saucepan, stir through lentils, chickpeas, stock cubes and curry powder and stir over heat until all mixed through. Add the carrot, sweet potato and onions to the pot, cover with lid and let simmer.

4

Serve in big bowls with a slice of wholemeal or sour dough bread.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 435
% Daily Value *
Total Fat 7.8g12%
Total Carbohydrate 63.6g22%
Protein 19.9g40%

* 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 Onion (diced)
 3 Garlic Cloves (crushed and chopped)
 200 g Red Lentils
 1 tbsp Olive Oil
 4 Carrots (diced)
 1 Sweet Potato (diced)
 800 g Chick Peas
 1 tbsp Curry Powder
 2 Vegetable Stock Cubes

Directions

1

Fill kettle with water and place on boil while you prepare other ingredients.

2

Heat a frying pan with oil and begin sautéing the onion and garlic. Add the diced carrots and sweet potato, stir.

3

Pour 1.5 litres of water into a large saucepan, stir through lentils, chickpeas, stock cubes and curry powder and stir over heat until all mixed through. Add the carrot, sweet potato and onions to the pot, cover with lid and let simmer.

4

Serve in big bowls with a slice of wholemeal or sour dough bread.

Spiced Red Lentil and Carrot Soup

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