Nutrition Plan 9th of September

Nutrition Plan 9th of September

This week we have an awesome ‘Veggie Lentil Bolognese’ along with ‘Sweet Potato and Chickpea Curry’.

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 apple.

Snacks

20g cashews & 1 banana.

Lunch

DifficultyBeginner

Veggie Lentil Bolognese: A simple veggie based meal prep special.

Prep Time10 minsCook Time15 mins
 500 g Pasta
 2 Carrots
 375 g Sliced mushrooms
 400 g Brown lentils
 500 g Tomato, garlic, basil pasta sauce
 1 tbsp Olive oil
1

Cook 500g pasta of your choice (spiral or spaghetti recommended) in a pot of boiling water.

2

Chop carrots, and add to large pan over high heat with olive oil. Cook for 4 minutes, then add in mushrooms, cooking and stirring for a further 5 minutes.

3

Add pasta sauce and lentils to pan and stir through, cooking for 4 minutes.

4

Add pasta to pan and mix in with all other ingredients and sauce.

5

Serve with some parmesan cheese if desired.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 436
% Daily Value *
Total Fat 5.9g10%
Cholesterol 73mg25%
Sodium 52mg3%
Total Carbohydrate 73.9g25%
Protein 20.1g41%

* 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 Pasta
 2 Carrots
 375 g Sliced mushrooms
 400 g Brown lentils
 500 g Tomato, garlic, basil pasta sauce
 1 tbsp Olive oil

Directions

1

Cook 500g pasta of your choice (spiral or spaghetti recommended) in a pot of boiling water.

2

Chop carrots, and add to large pan over high heat with olive oil. Cook for 4 minutes, then add in mushrooms, cooking and stirring for a further 5 minutes.

3

Add pasta sauce and lentils to pan and stir through, cooking for 4 minutes.

4

Add pasta to pan and mix in with all other ingredients and sauce.

5

Serve with some parmesan cheese if desired.

Veggie Lentil Bolognese

Dinner

DifficultyBeginner

Sweet Potato and Chickpea Curry: An easy to prepare meal, packed full of complex carbs.

Prep Time15 minsCook Time15 mins
 1 Large sweet potato
 300 g Spinach
 1 Brown onion
 800 g Chickpeas
 800 g Diced tomatoes
 400 g Coconut cream
 2 tbsp Massaman curry paste
 1 tbsp Olive oil
 2 cups Basmati rice
1

Cut sweet potato into cubes and dice up onion. Cook onion over medium-high heat in large pot with olive oil for 3 minutes, then add sweet potato and cook for a further 5 minutes.

2

Drain chickpeas and add to pot, along with the diced tomatoes and coconut cream. Stir through well.

3

Add curry paste and stir thoroughly, then put lid on pot and leave to simmer for 20 minutes, stirring occasionally.

4

While curry is cooking, cook rice in pot of boiling water.

5

After 20 minutes, add spinach to curry and cook until wilted. Serve curry with rice.

Nutrition Facts

Serving Size 1

Servings 6


Amount Per Serving
Calories 659
% Daily Value *
Total Fat 22.3g35%
Total Carbohydrate 99.6g34%
Dietary Fiber 15.8g64%
Protein 19.2g39%

* 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 Large sweet potato
 300 g Spinach
 1 Brown onion
 800 g Chickpeas
 800 g Diced tomatoes
 400 g Coconut cream
 2 tbsp Massaman curry paste
 1 tbsp Olive oil
 2 cups Basmati rice

Directions

1

Cut sweet potato into cubes and dice up onion. Cook onion over medium-high heat in large pot with olive oil for 3 minutes, then add sweet potato and cook for a further 5 minutes.

2

Drain chickpeas and add to pot, along with the diced tomatoes and coconut cream. Stir through well.

3

Add curry paste and stir thoroughly, then put lid on pot and leave to simmer for 20 minutes, stirring occasionally.

4

While curry is cooking, cook rice in pot of boiling water.

5

After 20 minutes, add spinach to curry and cook until wilted. Serve curry with rice.

Sweet Potato and Chickpea Curry

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