Nutrition Plan 19th of August

Nutrition Plan 19th of August

This week we have an awesome ‘Coconut Chicken Satay’ along with ‘Creamy Chicken and Cauliflower Bake’.

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 summer time smoothie..

Snacks

20g almonds & 1 Aussie Bodies HPLC bar.

Lunch

DifficultyBeginner

Coconut Chicken Satay: A unique chicken dish ideal for prepping in bulk.

Prep Time10 minsCook Time20 mins
 600 g Chicken Breast (cut into slices)
 ½ cup Peanut Butter
 ½ cup Coconut Milk
 1 tbsp Lime Juice
 2 Garlic Clove (crushed)
 1 tbsp Rice Wine Vinegar
 1 tbsp Honey
 2 cups Jasmine Rice
 1 Broccoli (florets chopped off)
 2 Zucchini (cut into half moon shapes)
 1 Red Capsicum (chopped)
1

In a medium sized mixing bowl add the peanut butter, coconut milk, lime juice, vinegar, honey and garlic. Stir with a whisk until all ingredients are well combined. Add the chicken.

2

In a medium sized saucepan, bring four cups of water to the boil. Add the jasmine rice and stir. Bring heat down to simmer and place lid on top of saucepan while rice cooks, stir occasionally.

3

In a wok or a large frying pan, begin tossing the vegetables in a little oil over medium heat. Lower heat as your cook the chicken.

4

In another frying pan, bring to a medium heat and using tongs, place the chicken in the pan. Cook until chicken is no longer raw in the middle. When almost finished, add the remaining sauce to the pan and heat.

5

Combine the cooked vegetables with the chicken and serve on a bed of jasmine rice.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 643
% Daily Value *
Total Fat 17.7g28%
Total Carbohydrate 78.9g27%
Protein 53.7g108%

* 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

 600 g Chicken Breast (cut into slices)
 ½ cup Peanut Butter
 ½ cup Coconut Milk
 1 tbsp Lime Juice
 2 Garlic Clove (crushed)
 1 tbsp Rice Wine Vinegar
 1 tbsp Honey
 2 cups Jasmine Rice
 1 Broccoli (florets chopped off)
 2 Zucchini (cut into half moon shapes)
 1 Red Capsicum (chopped)

Directions

1

In a medium sized mixing bowl add the peanut butter, coconut milk, lime juice, vinegar, honey and garlic. Stir with a whisk until all ingredients are well combined. Add the chicken.

2

In a medium sized saucepan, bring four cups of water to the boil. Add the jasmine rice and stir. Bring heat down to simmer and place lid on top of saucepan while rice cooks, stir occasionally.

3

In a wok or a large frying pan, begin tossing the vegetables in a little oil over medium heat. Lower heat as your cook the chicken.

4

In another frying pan, bring to a medium heat and using tongs, place the chicken in the pan. Cook until chicken is no longer raw in the middle. When almost finished, add the remaining sauce to the pan and heat.

5

Combine the cooked vegetables with the chicken and serve on a bed of jasmine rice.

Coconut Chicken Satay

Dinner

DifficultyBeginner

Creamy Chicken and Cauliflower Bake: An easy meal prep bake dish.

Prep Time10 minsCook Time20 mins
 1 tbsp Olive Oil
 10 g Butter
 1 Large Cauliflower (heads chopped off)
 200 g Fresh Spinach
 125 ml Pouring Cream
 600 g Chicken Breast (diced)
 2 Garlic Cloves (crushed)
 500 g Sliced Mushrooms
 80 g Shredded Cheese
 300 g Peas, Carrots, Corn
 ½ tsp Salt and Pepper
1

Preheat oven to 180 degrees celsius. Lightly grease a medium/large baking dish, put aside.

2

Heat the oil and butter in a large frying pan add the cauliflower and stir. Add the garlic, mushrooms, spinach and salt and pepper. Continue stirring until spinach is wilted.

3

Add the cream and peas, carrots, corn mix. Stir. Cook until very hot and vegetables have softened. Pour mix into prepared baking dish.

4

Quickly clean the frying pan and lightly oil. Place the chicken on the pan and cook approximately 3-4 minutes each side.

5

Spread chicken on top of the vegetable mix and sprinkle with cheese. Place in oven and cook for approximately 15 minutes or until cheese is golden on top.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 332
% Daily Value *
Total Fat 15.9g25%
Total Carbohydrate 13.7g5%
Protein 45.6g92%

* 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 tbsp Olive Oil
 10 g Butter
 1 Large Cauliflower (heads chopped off)
 200 g Fresh Spinach
 125 ml Pouring Cream
 600 g Chicken Breast (diced)
 2 Garlic Cloves (crushed)
 500 g Sliced Mushrooms
 80 g Shredded Cheese
 300 g Peas, Carrots, Corn
 ½ tsp Salt and Pepper

Directions

1

Preheat oven to 180 degrees celsius. Lightly grease a medium/large baking dish, put aside.

2

Heat the oil and butter in a large frying pan add the cauliflower and stir. Add the garlic, mushrooms, spinach and salt and pepper. Continue stirring until spinach is wilted.

3

Add the cream and peas, carrots, corn mix. Stir. Cook until very hot and vegetables have softened. Pour mix into prepared baking dish.

4

Quickly clean the frying pan and lightly oil. Place the chicken on the pan and cook approximately 3-4 minutes each side.

5

Spread chicken on top of the vegetable mix and sprinkle with cheese. Place in oven and cook for approximately 15 minutes or until cheese is golden on top.

Creamy Chicken and Cauliflower Bake

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