Nutrition Plan 2nd of September

Nutrition Plan 2nd of September

This week we have an awesome ‘Mediterranean Chicken Bake’ along with ‘Sausage Ragu Over Polenta’.

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

20g almonds & 1 apple.

Lunch

DifficultyIntermediate

Mediterranean Chicken Bake: An exciting tray bake full of flavour.

Prep Time15 minsCook Time20 mins
 700 g Chicken Thigh Fillet
 200 g Greek Style Fetta
 3 Zucchini (cut into half moon shapes)
 1 Eggplant (diced)
 650 g Microwave Baby Potatoes
 1 tbsp Olive Oil
 150 g Semi Sun Dried Tomatoes
 150 g Mediterranean Olive Mix
 2 Garlic Cloves (Diced finely)
 2 Chicken Stock Cubes
1

Preheat oven to 200 degrees celsius. Prepare a large baking dish by lightly coating in oil. Put aside.

2

Place the potatoes in the microwave and cook until soft or as per package direction. Cut into quarters and set aside.

3

Meanwhile, in a large frying pan, add the chicken. Cook on each side for approximately 3 minutes.

4

Remove the chicken. Add in the garlic and stir. Combine the zucchini and eggplant in the pan and cook until soft. Add in the potatoes and chicken stock cubes (pour in a little water if your mix is getting dry)

5

Place the chicken and vegetable mix into the prepared baking dish. Sprinkle with feta, sun dried tomatoes and olives.

6

Cook for approximately 15 minutes or until vegetables become golden.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 643
% Daily Value *
Total Fat 37.7g59%
Total Carbohydrate 31.3g11%
Protein 25.4g51%

* 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

 700 g Chicken Thigh Fillet
 200 g Greek Style Fetta
 3 Zucchini (cut into half moon shapes)
 1 Eggplant (diced)
 650 g Microwave Baby Potatoes
 1 tbsp Olive Oil
 150 g Semi Sun Dried Tomatoes
 150 g Mediterranean Olive Mix
 2 Garlic Cloves (Diced finely)
 2 Chicken Stock Cubes

Directions

1

Preheat oven to 200 degrees celsius. Prepare a large baking dish by lightly coating in oil. Put aside.

2

Place the potatoes in the microwave and cook until soft or as per package direction. Cut into quarters and set aside.

3

Meanwhile, in a large frying pan, add the chicken. Cook on each side for approximately 3 minutes.

4

Remove the chicken. Add in the garlic and stir. Combine the zucchini and eggplant in the pan and cook until soft. Add in the potatoes and chicken stock cubes (pour in a little water if your mix is getting dry)

5

Place the chicken and vegetable mix into the prepared baking dish. Sprinkle with feta, sun dried tomatoes and olives.

6

Cook for approximately 15 minutes or until vegetables become golden.

Mediterranean Chicken Bake

Dinner

DifficultyBeginner

Sausage Ragu Over Polenta: A quick, healthy and different meal to add to your collection.

Prep Time15 minsCook Time15 mins
 500 g Sausages
 400 g Pasta Sauce (choose your favourite tomato based one)
 2 Onions (diced finely)
 3 Garlic Cloves (chopped finely)
 1 Cauliflower (heads chopped off)
 250 g Baby Peas
 2 ½ cups Polenta
 2 cups Water
 2 ½ cups Milk
 ¾ cup Shredded Cheese
 1 tsp Salt & Pepper
1

Begin by placing cut up cauliflower and frozen baby peas into a steamer or microwave proof bowl. Cook for approximately 10 minutes until cauliflower is soft.

2

With a sharp knife, chop the sausages into little bite sized pieces. Sauté the sausages in a frying pan for approximately 6 minutes or until sausages are cooked through. Remove sausage from the pan.

3

In the same pan, add the onion and garlic, stirring frequently. Stir in sauce (add additional water here if you need). Add the sausage, cauliflower and peas and let simmer while you make your polenta.

4

Bring the milk and water to the boil in a medium sized saucepan (be careful the milk does not burn to the bottom) reduce heat to low. Gradually add polenta and cook for 3 minutes or until thick, stirring frequently. Remove from heat and stir in cheese and salt and pepper.

5

Serve the sausage ragu on top of the creamy polenta.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 575
% Daily Value *
Total Fat 28.9g45%
Total Carbohydrate 43.2g15%
Protein 29.4g59%

* 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 Sausages
 400 g Pasta Sauce (choose your favourite tomato based one)
 2 Onions (diced finely)
 3 Garlic Cloves (chopped finely)
 1 Cauliflower (heads chopped off)
 250 g Baby Peas
 2 ½ cups Polenta
 2 cups Water
 2 ½ cups Milk
 ¾ cup Shredded Cheese
 1 tsp Salt & Pepper

Directions

1

Begin by placing cut up cauliflower and frozen baby peas into a steamer or microwave proof bowl. Cook for approximately 10 minutes until cauliflower is soft.

2

With a sharp knife, chop the sausages into little bite sized pieces. Sauté the sausages in a frying pan for approximately 6 minutes or until sausages are cooked through. Remove sausage from the pan.

3

In the same pan, add the onion and garlic, stirring frequently. Stir in sauce (add additional water here if you need). Add the sausage, cauliflower and peas and let simmer while you make your polenta.

4

Bring the milk and water to the boil in a medium sized saucepan (be careful the milk does not burn to the bottom) reduce heat to low. Gradually add polenta and cook for 3 minutes or until thick, stirring frequently. Remove from heat and stir in cheese and salt and pepper.

5

Serve the sausage ragu on top of the creamy polenta.

Sausage Ragu Over Polenta

Leave a Comment