Nutrition Plan 26th of August

Nutrition Plan 26th of August

This week we have an awesome ‘Thai Beef Salad’ along with ‘Beef Chow Mein’.

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 & 1 banana.

Snacks

10g cashew nuts, 10g almonds & 1 apple.

Lunch

DifficultyIntermediate

Thai Beef Salad: A light and flavoursome Asian inspired meal.

Prep Time15 minsCook Time20 mins
Dressing
 2 Garlic Cloves (crushed)
 2 tsp Brown Sugar
 3 tbsp Fish Sauce
 3 tbsp Lime Juice
 1 tbsp Olive Oil
Salad
 800 g Marinated Beef Sirloin (Aldi do a cheap and delish one)
 250 g Cherry Tomatoes (halved)
 1 Cucumber (cubed)
 2 Carrots (cut into thin sticks)
 1 Red Capsicum (diced)
 1 Red Onion (cut into quarters and sliced)
 250 g Vermicelli Noodles
 25 g Mint Leaves (roughly chopped)
 100 g Peanuts
Dressing
1

To make the dressing: Find a jar and add the garlic, sugar, fish sauce, lime juice and oil. Screw on lid and shake until well combined. Set aside.

Salad
2

Preheat oven to 200 degrees celsius. Place beef sirloin on an oven tray and cook in oven for approximately 20 minutes, cook for longer if you want the beef well done.

3

Meanwhile, prepare the salad. In a large bowl combine the carrots, cucumber, red capsicum, red onion, cherry tomatoes and mint leaves.

4

Boil the kettle. In another large bowl add the vermicelli noodles. Cover with boiling water and let sit for a couple of minutes until soft. Drain and add to salad.

5

Combine prepared dressing into salad and mix well, combining all vegetables in with the noodles.

6

Dish into desired serving sizes and top with thin slices of beef with a small handful of peanuts to top.

Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 713
% Daily Value *
Total Fat 41g64%
Total Carbohydrate 44.7g15%
Protein 45.5g91%

* 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

Dressing
 2 Garlic Cloves (crushed)
 2 tsp Brown Sugar
 3 tbsp Fish Sauce
 3 tbsp Lime Juice
 1 tbsp Olive Oil
Salad
 800 g Marinated Beef Sirloin (Aldi do a cheap and delish one)
 250 g Cherry Tomatoes (halved)
 1 Cucumber (cubed)
 2 Carrots (cut into thin sticks)
 1 Red Capsicum (diced)
 1 Red Onion (cut into quarters and sliced)
 250 g Vermicelli Noodles
 25 g Mint Leaves (roughly chopped)
 100 g Peanuts

Directions

Dressing
1

To make the dressing: Find a jar and add the garlic, sugar, fish sauce, lime juice and oil. Screw on lid and shake until well combined. Set aside.

Salad
2

Preheat oven to 200 degrees celsius. Place beef sirloin on an oven tray and cook in oven for approximately 20 minutes, cook for longer if you want the beef well done.

3

Meanwhile, prepare the salad. In a large bowl combine the carrots, cucumber, red capsicum, red onion, cherry tomatoes and mint leaves.

4

Boil the kettle. In another large bowl add the vermicelli noodles. Cover with boiling water and let sit for a couple of minutes until soft. Drain and add to salad.

5

Combine prepared dressing into salad and mix well, combining all vegetables in with the noodles.

6

Dish into desired serving sizes and top with thin slices of beef with a small handful of peanuts to top.

Thai Beef Salad

Dinner

DifficultyBeginner

Beef Chow Mein: An easy and tasty one-pan dish.

Prep Time10 minsCook Time25 mins
 500 g Lean Beef Mince
 1 Onion (diced)
 1 tbsp Oil
 2 cups White Rice
 2 cups Frozen Green Beans
 2 Carrots (grated)
 2 Chicken Noodle Soup Packets
 1 Whole Broccoli (florets chopped off)
 ½ Cabbage (shredded in a food processor)
 2 tbsp Curry Powder
 5 cups Boiling Water
1

Preheat electric frying pan to a medium/high heat. Brown the mince and the onion together in oil.

2

Add rice, curry powder, carrots, cabbage, beans, soup mix, boiling water and broccoli. Stir. Place lid on pan and let simmer for 10-15 minutes, stirring occasionally.

3

Cook until rice is soft and no longer crunchy (add more water if necessary). Serve with soy sauce for extra flavour.

Nutrition Facts

Serving Size 1

Servings 6


Amount Per Serving
Calories 2476
% Daily Value *
Total Fat 6.6g11%
Total Carbohydrate 51.8g18%
Protein 56.8g114%

* 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

 500 g Lean Beef Mince
 1 Onion (diced)
 1 tbsp Oil
 2 cups White Rice
 2 cups Frozen Green Beans
 2 Carrots (grated)
 2 Chicken Noodle Soup Packets
 1 Whole Broccoli (florets chopped off)
 ½ Cabbage (shredded in a food processor)
 2 tbsp Curry Powder
 5 cups Boiling Water

Directions

1

Preheat electric frying pan to a medium/high heat. Brown the mince and the onion together in oil.

2

Add rice, curry powder, carrots, cabbage, beans, soup mix, boiling water and broccoli. Stir. Place lid on pan and let simmer for 10-15 minutes, stirring occasionally.

3

Cook until rice is soft and no longer crunchy (add more water if necessary). Serve with soy sauce for extra flavour.

Beef Chow Mein

Leave a Comment