Nutrition Plan 23rd of September

Nutrition Plan 23rd of September

This week we have an awesome ‘Mac and Cheese Bake’ along with ‘Garlic Mushroom Gnocchi’.

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

Garlic Mushroom Gnocchi: A simple, quick, vegetarian pasta recipe.

Prep Time5 minsCook Time15 mins
 6 Garlic cloves
 1 tbsp Garlic powder
 1 tbsp Smoked paprika
 1 tbsp All purpose seasoning
 1 tbsp Parsley
 1 tbsp Olive oil
 500 g Potato gnocchi
 2 cups Milk
 ¼ cup Flour
 200 g Spinach
 300 g Sliced mushrooms
1

In a pot of boiling water, add gnocchi and cook according to packet instructions.

2

In a bowl, add mushrooms, herbs and olive oil and mix ingredients. Add to pan and fry over high heat for 4 minutes.

3

Remove mushrooms from pan and make sauce in pan by frying 6 garlic cloves (minced or finely diced) until brown, then add in milk and flour and stir thoroughly.

4

Add the gnocchi and mushrooms to the pan and stir through. Add spinach and cook until wilted.

5

Serve with parmesan cheese if desired.

Ingredients

 6 Garlic cloves
 1 tbsp Garlic powder
 1 tbsp Smoked paprika
 1 tbsp All purpose seasoning
 1 tbsp Parsley
 1 tbsp Olive oil
 500 g Potato gnocchi
 2 cups Milk
 ¼ cup Flour
 200 g Spinach
 300 g Sliced mushrooms

Directions

1

In a pot of boiling water, add gnocchi and cook according to packet instructions.

2

In a bowl, add mushrooms, herbs and olive oil and mix ingredients. Add to pan and fry over high heat for 4 minutes.

3

Remove mushrooms from pan and make sauce in pan by frying 6 garlic cloves (minced or finely diced) until brown, then add in milk and flour and stir thoroughly.

4

Add the gnocchi and mushrooms to the pan and stir through. Add spinach and cook until wilted.

5

Serve with parmesan cheese if desired.

Garlic Mushroom Gnocchi

Dinner

DifficultyBeginner

Mac and Cheese Bake: An old-time favourite, perfect for meal prep.

Prep Time10 minsCook Time20 mins
 ¼ cup Flour
 2 cups Milk
 50 g Butter
 3 cups Grated tasty cheese
 500 g Penne pasta
 1 Brown onion
1

Pre-heat oven to 180 degrees celsius. Cook pasta in pot of boiling water for 5 minutes.

2

While pasta is cooking, dice up onion finely. Add butter to pan over medium heat until melted, then add onion and cook for 3 minutes.

3

Add milk and flour and stir thoroughly. Let simmer for a few minutes, then add 1 cup of the grated cheese and stir until melted and thickened.

4

Add cooked pasta to 1 litre baking dish, and add sauce, stirring through evenly.

5

Spread the remaining cheese evenly over the top of the bake, and cook in oven for 20-25 minutes.

Ingredients

 ¼ cup Flour
 2 cups Milk
 50 g Butter
 3 cups Grated tasty cheese
 500 g Penne pasta
 1 Brown onion

Directions

1

Pre-heat oven to 180 degrees celsius. Cook pasta in pot of boiling water for 5 minutes.

2

While pasta is cooking, dice up onion finely. Add butter to pan over medium heat until melted, then add onion and cook for 3 minutes.

3

Add milk and flour and stir thoroughly. Let simmer for a few minutes, then add 1 cup of the grated cheese and stir until melted and thickened.

4

Add cooked pasta to 1 litre baking dish, and add sauce, stirring through evenly.

5

Spread the remaining cheese evenly over the top of the bake, and cook in oven for 20-25 minutes.

Mac and Cheese Bake

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