20TH – 26TH JUNE / NEXT

Monday 

Breakfast

BAKED ZUCHINNI LOAF
Toasted & topped with almond spread or yogurt! 

Lunch

LEFTOVERS FROM LAST NIGHT’S DINNER

Leftovers are the backbone of the fridge, use them to your advantage!

Dinner

ASIAN SLAW W. CHICKEN
SERVES 2
INGREDIENTS
  • 1 cup of brown cooked rice
  • 300g of chicken thigh (or tofu)
  • 1 cup of finely sliced red cabbage
  • 1/2 a very finely diced onion  
  • 1 grated carrot
  • 1/2 a chopped avo
  • 1/4 of a finely sliced capsicum 
  • Handful of shredded snow peas 
  • 1 red chilli halved and sliced (optional)
  • Big handful of chopped coriander and mint 
  • 12 roasted cashew nuts chopped
  • Sprinkle of curry powder 
  • Lime or lemon juice 
  • Dash of tamari

MARINADE FOR SLAW

  • juice of 1 lime
  • 1 tablespoon of tamari 
  • 1 teaspoon of honey
  • Salt + pepper
  • 1 teaspoon of chilli paste (optional)
PEANUT SAUCE
  • 1 tablespoon of peanut butter
  • Dash of tamari/ soy sauce
  • 1/2 a clove garlic, crushed
  • 1/2 a teaspoon of chilli paste (optional)
  • 1 tablespoon of warm water (if needed)
  • 1 teaspoon of honey
  • A good squeeze of fresh lime juice
METHOD
Preheat oven to 180 degrees. Slice chicken into strips and place on a lined baking tray. Drizzle with tamari, a good squeeze of lemon, salt, pepper & curry powder. Bake in the oven for about 10-12 mins until cooked through. Cook brown rice according to packet directions. Add the cabbage, carrot, capsicum, snow peas, onion, chilli, and coriander to a bowl & combine well with slaw marinade. Serve asian slaw with brown rice, chicken & top with peanut sauce & cashews. 

FULL BODY SWEAT SESH

 

Tuesday 

Breakfast

MOCCA SMOOTHIE
  • 1 frozen banana chopped
  • 1 cup of almond milk
  • 1 tablespoon of peanut butter or almond spread
  • Dash of vanilla extract
  • Pinch of salt
  • Shot or 2 of coffee
  • 3 large icecubes
Blend all ingredients in a nutribullet.

Lunch

LEFTOVERS FROM LAST NIGHT’S DINNER

Leftovers are the backbone of the fridge, use them to your advantage!

Dinner

SWEET POTATO CHICKPEA BOWL
SERVES 2
INGREDIENTS
  • 1 cup of brown or basmati rice
  • 1/2 a cup of chickpeas 
  • 2 cups of chopped pumpkin & sweet potato
  • 2 dollops of Coyo coconut yoghurt
  • Sprinkle of harissa spice
  • Sprinkle of curry powder
  • Drizzle of maple
  • Olive oil
  • Salt & pepper
  • 1 chopped cucumber
  • 2 tablespoons of chopped coriander or parsely 
  • 1/2 a chopped avo
METHOD
Preheat oven to 180 degrees. Place pumpkin & sweet potato on lined baking tray, drizzle with olive oil, maple, salt & pepper. Bake for 15-20 minutes or until soft & caramelized. Cook rice according to packet directions. In non stick fry pan saute chickpeas with olive oil, curry powder, harissa, salt & pepper. 
Combine rice, chickpeas, baked pumpkin, sweet potato, cucumber, avo, herbs & coconut yoghurt. Drizzle with olive oil, season with salt & pepper. YUM!

bb FULL BOD

 

Wednesday 

Breakfast

GREEN BREKKI BOWL
SERVES 1
  • 1 egg 
  • 50g of smoked salmon 
  • 1/2 cup of chopped mushrooms 
  • 1 cup of spinach leaves
  • 1 bunch of asparagus 
  • 3 chopped cherry tomatoes 
  • 1/4 of a mashed avo 
  • Good squeeze of lemon 
  • Drizzle of balsamic vinegar 
Poach or fry egg. Steam asparagus. Heat a fry pan with a little coconut oil, saute mushrooms & season with salt + pepper. Combine spinach leaves, mashed avo, chopped tomatoes, asparagus, mushrooms, smoked salmon and egg. Drizzle with lemon juice, balsamic vinegar and season with salt + pepper. YUMMO!

Lunch

LEFTOVERS FROM YESTERDAY’S BREKKI!

Leftovers are the backbone of the fridge, use them to your advantage!

Dinner

LAMB BACKSTRAP SOUL BOWl
SERVES 2
INGREDIENTS
  • 250g of lamb backstrap 
  • 2 cups of rocket & spinach 
  • 1/2 a sliced avo
  • 1 large finely grated carrot
  • 2-3 chopped cooked beetroots (find them in Coles or Woolies in the cold fruit & veggie section)
  • 1 cup of steamed broccoli 
  • 1/2 a sliced capsicum 
  • 6 cherry tomatoes 
  • Sprinkle of curry powder 
  • 1/2 a chopped onion
  • 1 clove of crushed garlic 
  • 1 chopped chilli (optional)
METHOD
Preheat oven to 200 degrees & place capsicum & cherry tomatoes on a lined baking tray. Season with salt + pepper, drizzle with olive oil & bake for 15 minutes or until brown/ crispy. Heat a non stick fry pan with a little olive oil, salt the pan. Saute  onion, garlic & chilli for 2 minjutes. Add lamb backstrap to pan & season well with salt, pepper and curry powder. Cook lamb for about 4 minutes each side then allow to rest for 5 minutes. Combine all ingredients in a bowl, top with sliced lamb & voila!

REST DAY

 

Thursday 

Breakfast

CHOCOLATE PORRIDGE

  • 1/2 cup of oats 
  • 1 tablespoon of cacao powder
  • Dash of vanilla extract 
  • Pinch of salt 
  • 1 chopped date 
  • 1 teaspoon of honey or maple syrup 
  • 1 cup of almond milk
Poached pears 
  • 1 pear quartered 
  • 1 teaspoon of vanilla 
  • 1 teaspoon of cinnamon 
Place all porridge ingredients in a saucepan and cook on low heat for about 7 minutes. Meanwhile, place pear, vanilla & cinnamon in a saucepan and cover with water. Boil on medium heat while porridge is cooking. Serve porridge and pears with a sprinkle of dark chocolate if you wish. 
 

Lunch

LEFTOVERS FROM YESTERDAY’S DINNER

Leftovers are the backbone of the fridge, use them to your advantage!

Dinner

CHICKEN TIKKA 
SERVES 1
INGREDIENTS
  • 150g of chicken thigh (sub with tofu if vego)
  • 1 teaspoon of tikka paste
  • 1 clove of crushed garlic
  • Sprinkle of curry powder
  • 1/2 a sliced cucumber to serve
  • 1⁄4 of an avo to serve
  • 1 tablespoon of chopped coriander
  • 1⁄2 grated carrot to serve

Crepe

  • 1⁄4 cup of plain flour
  • 1 very finely grated carrot
  • Dash of almond milk
  • Salt + pepper
  • Sprinkle of curry powder
  • 1 teaspoon of tikka paste
METHOD
Preheat oven to 200 degrees and line baking tray with baking paper. Marinade chicken in tikka paste, garlic, curry powder, salt and pepper and place in the oven for about 10-12 minutes or until cooked. While chicken is cooking, place all crepe ingredients in a bowl and combine well (you could even whip it up in the nutribullet.) Heat non stick fry pan and cook crepes until small bubbles form then flip. Serve crepes with baked tikka chicken, cucumber, carrot and avo. YUM!

FULL BOD bb STYLE

 

Friday 

Breakfast

IMMUNE BOOSTING SMOOTHIE

  • 1 frozen banana chopped
  • 1 small carrot finely grated
  • 1/2 an orange peeled & chopped
  • 3/4 of a cup of almond milk
  • 3 ice cubes
  • 1 teaspoon of vanilla essence
  • 1 teaspoon of grated fresh ginger (optional )

Blend all ingredients in NutriBullet

Lunch

WINTER SALAD 
SERVES 1 
INGREDIENTS 
  • 1/2 cup of cooked quinoa 
  • 1/2 a bunch of baby carrots 
  • 2 good handfuls of spinach & rocket leaves 
  • 1/2 a cup of chopped pumpkin 
  • 1/4 of an avo 
  • 1/4 of a sliced capsicum 
  • 1/4 of a sliced onion
  • sprinkle of curry powder 
Dressing 
  • 1 tablespoon of yogurt 
  • 1 teaspoon of mustard 
  • 1 teaspoon of honey 
  • Good squeeze of lemon juice 
  • Salt + pepper  
METHOD 
Preheat oven to 200 degrees and line a baking tray with baking paper. Drizzle veggies in olive oil, season with salt, pepper and curry powder. Bake for 15-20 minutes until crispy. Meanwhile cook quinoa according to packet directions. Combine dressing ingredients. Place veggies, quinoa, avo in a bowl and drizzle with dressing. YUM!

Dinner

EGGPLANT RAGU 
SERVES 2
 
INGREDIENTS
  • eggplant chopped into cubes
  • 1/2 a chopped onion
  • 1-2 cloves of minced garlic
  • teaspoon of chilli paste 
  • 1 finely chopped red capsicum
  • 1 can of tomatoes
  • Salt and pepper
  • Sprinkle of paprika
  • 1 cup of Mutti tomato sauce.
  • 2 zucchinis for zoodles 
METHOD
Preheat oven to 200 degrees and place eggplant and capsicum on a lined baking tray. Season with salt, pepper & paprika, drizzle of olive oil & bake for 15 minutes or until soft. Meanwhile saute onion, chilli paste and garlic in a fry pan. Add canned tomatoes, mutti sauce, season well with salt + pepper. Simmer on low until veggies are ready, then add baked eggplant and capsicum into the pan. Steam zoodles for 2 minutes & serve with sauce. 

ABS BABY

 

Saturday

Breakfast

SWEET POTATO HASH 
SERVES 2
INGREDIENTS
  • 2 cups or grated sweet potato
  • 1 cup of grated zucchini (squeeze out liquid)
  • 1/2 cup of flour
  • 1 tablespoon of honey
  • Sprinkle of curry powder
  • Tablespoon of grated lemon rind
  • 1/2 very finely diced onion
  • 1 clove of garlic
  • Tablespoon of chopped parsley
  • Good pinch of salt & cracked pepper
  • Chilli flakes (optional)
  • Lemon juice
Combine all hash brown ingredients in a bowl and mix well. Heat a non stick fry pan on medium high heat and scoop a spoonful of mixture into the pan. Mould into a circle and pat down with a spatula. Put the lid on the pan and let it cook for about 2-3 minutes or until it starts to bubble then flip until crispy brown. Repeat with remaining mixture. Fry or poach 2 eggs and slice avo on top of the hash brown stack. Sprinkle with chilli flakes if you’d like, season with salt & pepper and a good squeeze of lemon juice. DELICIOUS!

Lunch

LEFTOVERS FROM LAST NIGHT’S DINNER

Leftovers are the backbone of the fridge, use them to your advantage!

Dinner

BROWN FRIED RICE WITH CASHEWS

SERVES 2

INGREDIENTS 

  • 1 cup of cooked brown rice 
  • 15 chopped cashews 
  • 1 clove of crushed garlic 
  • ½ a chopped onion 
  • 1 tablespoon of grated ginger 
  • 200g of chicken or (tofu/tempeh if vego)
  • 1 bunch of chopped broccolini
  • 1 chopped carrot 
  • 1 tablespoon of coconut oil 
  • 1 chopped chilli optional
  • Dash of tamari 
  • 1 teaspoon of honey 

METHOD 

Heat a fry pan with 1 tablespoon of coconut oil. Sauté onion, garlic, ginger and veggies for about 4-5 minutes until tender. Remove from pan. Add diced protein of your choice to pan. Season with salt and pepper and add a dash of tamari, stir until cooked through. Once protein is cooked, add veggie mix back into the pan together with  cooked brown rice & cashews. Season pan with salt, pepper, another dash of tamari and honey. Stir until all combined and serve with fresh chili if you like! 

RUN DAY

Sunday 

Breakfast

BERRY CRUMBLE 
SERVES 2
INGREDIENTS
  • 1 cup of raw muesli 
  • 2 chopped apples
  • 1 cup of mixed berries 
  • 1/4 cup of shredded coconut 
  • 2 tablespoons of honey 
  • Dash of vanilla extract 
  • 1 tablespoon of almond spread 
  • 1 teaspoon of coconut oil 
  • Sprinkle of cinnamon 
METHOD
In a small saucepan place fruit, cinnamon, vanilla extract, dash of water and cook on low heat for 5 minutes. In another bowl, combine muesli, coconut oil, almond spread & honey. Spoon apple/ berry mixture into a small oven proof baking dish and top with muesli mixture. Bake for about 20 minutes or until crispy.

Lunch

LEFTOVERS FROM LAST NIGHT’S DINNER

Leftovers are the backbone of the fridge, use them to your advantage!

Dinner

THAI FISH CURRY
SERVES 2
INGREDIENTS
  • 1/2 a finely chopped onion
  • 2 cloves of minced garlic
  • 1 knob of grated ginger
  • 300 grams of firm white fish (I used barramundi cut into cubes)
  • 1 bunch of Bok Choy
  • 1/2 a red capsicum sliced
  • small handful of snow peas
  • 1 chopped carrot
  • 1 tablespoon of coconut oil
  • 2 tablespoons of Thai red curry paste
  • 1 cup of coconut milk
  • Brown rice to serve
METHOD
Lightly saute onion, garlic, ginger & curry powder in coconut oil until a little brown. Add curry paste and keep stirring for 2 minutes then add veggies and stir fry for a few minutes. Add chopped fish, coconut milk & a little water. Simmer with lid on for 5 minutes. Serve with brown rice.

Workout

Sundays are for rest… take a break you deserve it!