Nutrition Plan 30th of September

Nutrition Plan 30th of September

This week we have an awesome ‘Curried Sausages’ along with ‘Mongolian Lamb Stir Fry’.

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 Aussie Bodies HPLC bar & 1 apple.

Snacks

20g almonds & 1 banana.

Lunch

DifficultyBeginner

Curried Sausages: An easy and delicious mid-week meal.

Prep Time15 minsCook Time15 mins
 500 g Beef Sausages
 1 Brown Onion (thinly sliced)
 4 Carrots (cut into coins)
 1 Broccoli (florets cut off)
 2 cups Green Peas
 1 ½ Large Sweet Potato
 1 Curried Sausages Recipe Base (bought from any grocery)
 310 ml Water
 ¼ cup Tomato Sauce
1

Heat oil in a large frying pan or electric frying pan over medium-high heat. Cook the sausages, turning for five to six minutes until browned all over, remove from heat onto a plate.

2

Meanwhile, bring a large pot of water to the boil. Peel the sweet potato and cut into chunks, add to the boiling water and cover. Reduce to simmer and allow to cook until potato is soft.

3

Add the onion, carrot and broccoli to the frying pan. Cut each of the sausages into bite sized pieces and add to the pan.

4

In a large jug add the recipe base. Combine with water and tomato sauce, stir, combine with sausages and vegetables.

5

Add the peas to the pan and cover with a lid, allow to simmer.

6

When the potatoes are soft, drain them from the water. Add a dash of milk or butter and with a potato masher, mash until soft.

7

Serve curried sausages on a bed of mashed sweet potato.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 418
% Daily Value *
Total Fat 18.1g28%
Total Carbohydrate 41.7g14%
Protein 22.1g45%

* 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 Beef Sausages
 1 Brown Onion (thinly sliced)
 4 Carrots (cut into coins)
 1 Broccoli (florets cut off)
 2 cups Green Peas
 1 ½ Large Sweet Potato
 1 Curried Sausages Recipe Base (bought from any grocery)
 310 ml Water
 ¼ cup Tomato Sauce

Directions

1

Heat oil in a large frying pan or electric frying pan over medium-high heat. Cook the sausages, turning for five to six minutes until browned all over, remove from heat onto a plate.

2

Meanwhile, bring a large pot of water to the boil. Peel the sweet potato and cut into chunks, add to the boiling water and cover. Reduce to simmer and allow to cook until potato is soft.

3

Add the onion, carrot and broccoli to the frying pan. Cut each of the sausages into bite sized pieces and add to the pan.

4

In a large jug add the recipe base. Combine with water and tomato sauce, stir, combine with sausages and vegetables.

5

Add the peas to the pan and cover with a lid, allow to simmer.

6

When the potatoes are soft, drain them from the water. Add a dash of milk or butter and with a potato masher, mash until soft.

7

Serve curried sausages on a bed of mashed sweet potato.

Curried Sausages

Dinner

DifficultyIntermediate

Mongolian Lamb Stir Fry: A nice, easy, hearty meal you can whip up in no time.

Prep Time15 minsCook Time20 mins
 1 tbsp Corn Flour
 ½ tsp Chinese Five Spice
 1 tbsp Brown Sugar
 2 Garlic Cloves (Crushed)
 ¼ cup Soy Sauce
 600 g Stir Fry Lamb (or beef)
 2 Brown Onions (cut into wedges)
 1 Red Capsicum
 1 Broccolini Bunch
 400 g Black Beans
 2 Carrots (diced)
 2 cups Jasmine Rice
1

Combine the cornflour, five spice, sugar, garlic and 1/2 the soy sauce in a medium bowl. Add lamb or beef and toss to coat. Cover and put aside.

2

Meanwhile, bring four cups of water in a medium sized saucepan to the boil. Once boiling, turn down to simmer and add the rice. Cover with lid and let simmer while you prepare your other ingredients.

3

Heat large frying pan or wok over medium-high heat. Add a splash of olive oil, then the seasoned meat to the pan. Cook for a couple of minutes each side (be careful not to overcook or will become chewy). Transfer to a bowl and wipe the pan clean.

4

Bring pan back to the heat again, adding the onion, carrot, capsicum and broccolini. Drain the black beans and add to the pan along with remaining soy sauce. Stir. Cook until vegetables begin to soften.

5

Lastly, add the meat to the vegetables, stirring to combine. Serve on a bed of jasmine rice.

Nutrition Facts

Serving Size 1

Servings 5


Amount Per Serving
Calories 380
% Daily Value *
Total Fat 10.6g17%
Total Carbohydrate 39.1g14%
Protein 31.1g63%

* 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 tbsp Corn Flour
 ½ tsp Chinese Five Spice
 1 tbsp Brown Sugar
 2 Garlic Cloves (Crushed)
 ¼ cup Soy Sauce
 600 g Stir Fry Lamb (or beef)
 2 Brown Onions (cut into wedges)
 1 Red Capsicum
 1 Broccolini Bunch
 400 g Black Beans
 2 Carrots (diced)
 2 cups Jasmine Rice

Directions

1

Combine the cornflour, five spice, sugar, garlic and 1/2 the soy sauce in a medium bowl. Add lamb or beef and toss to coat. Cover and put aside.

2

Meanwhile, bring four cups of water in a medium sized saucepan to the boil. Once boiling, turn down to simmer and add the rice. Cover with lid and let simmer while you prepare your other ingredients.

3

Heat large frying pan or wok over medium-high heat. Add a splash of olive oil, then the seasoned meat to the pan. Cook for a couple of minutes each side (be careful not to overcook or will become chewy). Transfer to a bowl and wipe the pan clean.

4

Bring pan back to the heat again, adding the onion, carrot, capsicum and broccolini. Drain the black beans and add to the pan along with remaining soy sauce. Stir. Cook until vegetables begin to soften.

5

Lastly, add the meat to the vegetables, stirring to combine. Serve on a bed of jasmine rice.

Mongolian Lamb Stir Fry

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