Nutrition Plan 16th of September

Nutrition Plan 16th of September

This week we have an awesome ‘Shaved Zucchini Salad with Chicken’ along with ‘Parmesan Chicken and Quinoa’.

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

Shaved Zucchini Salad with Chicken: A light and easy to prepare meal packed full of protein.

Prep Time15 minsCook Time10 mins
Salad
 4 Zucchini (shaved into long ribbons)
 250 g Cherry Tomatoes (halved)
 80 g Pitted Olives (halved)
 100 g Pine Nuts
 1 Red Capsicum (diced)
 600 g Skinless Chicken Breast
 200 g Greek Style Feta
Dressing
 2.50 tbsp Olive Oil
 1 tbsp Apple Cider Vinegar
 1 tbsp Balsamic Vinegar
 1 Garlic Clove (diced)
1

Trim the ends of each zucchini. Over a large bowl, shave the zucchini lengthwise into ribbons using a vegetable peeler. Add the tomatoes, olives, feta, capsicum and pine nuts. Set aside.

2

Combine the oil, vinegars and garlic in a small jar with a tight-fitting lid. Shake vigorously until well combined.

3

Prepare a frying pan by coating with a light drizzle of oil and placing over a medium heat. Fry each chicken breast for approximately 5 minutes each side (depending on how thick the breast is). Sprinkle with a little salt or any other spice to add flavour.

4

Pour the dressing over the salad and mix well. Serve with chicken on the side.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 507
% Daily Value *
Total Fat 33.5g52%
Total Carbohydrate 11.1g4%
Protein 50.7g102%

* 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

Salad
 4 Zucchini (shaved into long ribbons)
 250 g Cherry Tomatoes (halved)
 80 g Pitted Olives (halved)
 100 g Pine Nuts
 1 Red Capsicum (diced)
 600 g Skinless Chicken Breast
 200 g Greek Style Feta
Dressing
 2.50 tbsp Olive Oil
 1 tbsp Apple Cider Vinegar
 1 tbsp Balsamic Vinegar
 1 Garlic Clove (diced)

Directions

1

Trim the ends of each zucchini. Over a large bowl, shave the zucchini lengthwise into ribbons using a vegetable peeler. Add the tomatoes, olives, feta, capsicum and pine nuts. Set aside.

2

Combine the oil, vinegars and garlic in a small jar with a tight-fitting lid. Shake vigorously until well combined.

3

Prepare a frying pan by coating with a light drizzle of oil and placing over a medium heat. Fry each chicken breast for approximately 5 minutes each side (depending on how thick the breast is). Sprinkle with a little salt or any other spice to add flavour.

4

Pour the dressing over the salad and mix well. Serve with chicken on the side.

Shaved Zucchini Salad with Chicken

Dinner

DifficultyIntermediate

Parmesan Chicken and Quinoa: A delicious protein and veggie-packed quinoa meal.

Prep Time10 minsCook Time20 mins
 1 ½ cups Quinoa
 1 Green Capsicum (diced)
 300 g Sliced Mushrooms
 1 Onion (diced)
 400 g Pasta Sauce of Choice
 1 ½ cups Chicken Stock
 250 g Grated Parmesan Cheese
 1 Egg (beaten)
 ½ cup Flour
1

Begin by placing the chicken stock and pasta sauce in a medium sized saucepan. Place in the quinoa and cover with lid. Set simmer while your prepare your other ingredients.

2

Place in diced capsicum, onion and sliced mushrooms. Stir to combine and continue simmering until quinoa is fully cooked through.

3

Meanwhile, in one medium sized bowl add the flour and 200g of parmesan. In another similar sized bowl crack in the egg and whisk.

4

Prep chicken breast by dipping into the egg and then into the parmesan mixture making sure everything is generously coated.

5

Preheat a medium sized frying pan with a drizzle of oil. Place each of the parmesan chicken evenly on frying pan and cook for approximately 5 minutes each side or until chicken is fully cooked though.

6

Serve the chicken on top of quinoa mix and serve with remaining parmesan cheese.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 502
% Daily Value *
Total Fat 20g31%
Total Carbohydrate 41.4g14%
Protein 29.3g59%

* 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 ½ cups Quinoa
 1 Green Capsicum (diced)
 300 g Sliced Mushrooms
 1 Onion (diced)
 400 g Pasta Sauce of Choice
 1 ½ cups Chicken Stock
 250 g Grated Parmesan Cheese
 1 Egg (beaten)
 ½ cup Flour

Directions

1

Begin by placing the chicken stock and pasta sauce in a medium sized saucepan. Place in the quinoa and cover with lid. Set simmer while your prepare your other ingredients.

2

Place in diced capsicum, onion and sliced mushrooms. Stir to combine and continue simmering until quinoa is fully cooked through.

3

Meanwhile, in one medium sized bowl add the flour and 200g of parmesan. In another similar sized bowl crack in the egg and whisk.

4

Prep chicken breast by dipping into the egg and then into the parmesan mixture making sure everything is generously coated.

5

Preheat a medium sized frying pan with a drizzle of oil. Place each of the parmesan chicken evenly on frying pan and cook for approximately 5 minutes each side or until chicken is fully cooked though.

6

Serve the chicken on top of quinoa mix and serve with remaining parmesan cheese.

Parmesan Chicken and Quinoa

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