Challenge C31: Week 1 Meal Plan

Challenge C31
WEEK 1 MEAL PLAN

BREAKFAST AM SNACK LUNCH PM SNACK DINNER
Spring
Goat Cheese Thai Green
Lamb
and Curry Chicken Chocolate Oat
MONDAY Choc Mint and
Mushroom with Veggies Protein
29 MAR Protein Balls Spiced
Scrambled and Brown Milkshake
Lentil
Eggs Rice
Ragu
Spring
Thai Green
Lamb
Carrot Sticks Curry Chicken
TUESDAY Choc Coconut Choc Mint and
with Cashew with Veggies
30 MAR Smoothie Protein Balls Spiced
Butter and Brown
Lentil
Rice
Ragu
Spinach
and
Spanish Style
Naked Feta
Scrambled Chocolate Oat
WEDNESDAY Choc Mint Chipotle BBQ Stuffed
Eggs, Potato, Protein
31 MAR Protein Balls Beef Fajita Chicken
Tomato and Milkshake
Bowl in Rich
Sweet Onion
Tomato
Sauce
Spinach
and
Naked Feta
Blueberry and Chocolate Oat
THURSDAY Chipotle BBQ Choc Mint Stuffed
Banana Protein
01 APR Beef Fajita Protein Balls Chicken
Porridge Milkshake
Bowl in Rich
Tomato
Sauce
Garlic
Goat Cheese Basil
Maple Miso
and Cottage Salmon
FRIDAY Choc Mint Pork with
Mushroom Cheese with
02 APR Protein Balls Fibrous
Scrambled Celery Boats Broccoli
Greens
Eggs and
Beans
Grilled
Chicken,
Freekah,
Carrot Sticks No Bun
SATURDAY Choc Coconut Orange And Lentil and
with Cashew Turkey
03 APR Smoothie Almond Snack Currant Bowl
Butter Burger
with Dijon
Mustard
Vinaigrette
BREAKFAST AM SNACK LUNCH PM SNACK DINNER
Grilled
Chicken,
Spanish Style
Freekah,
Scrambled Chocolate Oat Cottage No Bun
SUNDAY Lentil and
Eggs, Potato, Protein Cheese Turkey
04 APR Currant Bowl
Tomato and Milkshake Celery Boats Burger
with Dijon
Sweet Onion
Mustard
Vinaigrette
SHOPPING LIST
BULK CONDIMENTS
Black Pepper
Himalayan salt
brown miso, reduced salt
chilli flakes
cinnamon
coriander seed
cumin
dijon mustard
dried coriander
dried parsley
dried rosemary
dried thyme
green curry paste
ground paprika
honey
maple syrup
olive oil
packaged basil pesto
peppermint extract
reduced salt liquid beef stock
reduced salt soy sauce
sesame oil
stevia
sweet paprika
tabasco sauce
tomato paste
turmeric
DAIRY/DAIRY-FREE
75ml canned light coconut cream
160g cottage cheese
220g feta cheese
70g goat cheese
200ml unsweetened almond milk
600ml unsweetened coconut milk
1200ml unsweetened oat milk
DRY GOODS
350g Tomato puree
100g almond butter
40g almond meal
90g brown rice
10g cacao nibs
29.4g cacao powder
150g canned black beans
300g canned brown lentils
200g canned corn kernels
710g canned crushed tomatoes
45g cashew butter
60g desiccated coconut
30g dried currants
225g f45 fuel chocolate protein powder
15g f45 fuel vanilla protein powder
69g freekah
60g quick oats
30g semi-dried tomatoes
80g wholegrain bread slice

NUTS/SEEDS
65g almond
20g cashew
8g sesame seed
PROTEIN
1000g chicken breast fillet
590g egg
350g lamb strips
400g lean beef mince
150g lean pork loin chop
100ml liquid egg whites
170g salmon fillet
400g turkey breast fillet

VEGETABLES/FRUITS
230g avocado
150g baby spinach leaves
40g banana
400g broccoli
210g brown onion
850g carrot
300g celery
10g coriander
480g eggplant
150g english spinach
80g frozen blueberries
8 garlic clove
10g ginger root
500g green beans
11.2 lemon
100g lettuce
10ml lime
240g mushroom
150g orange
400g pumpkin
70g purple cabbage
930g red capsicum
10g red chilli
280g red onion
750g sweet potato
100g tomato
320g white potato
600g zucchini
Week 1: Monday 29 Mar
Breakfast : Goat Cheese and Mushroom

Scrambled Eggs
Ingredients Serves: 1
2 x 50g eggs Nutrition Facts

pinch Himalayan salt
Servings per recipe: 1
pinch Black Pepper Serving size: 390
120g mushroom
Average Quantity
40g red onion
1tsp dried parsley Per Serve
5ml olive oil Protein 35.5g

35g goat cheese Fat, total 25.4g
- saturated 9.4g
1 x 40g wholegrain bread slice
Carbohydrate 15.4g
-sugars 4.0g
Sodium 530mg
Method
1. Crack eggs into a bowl and whisk. Mix in the liquid egg whites and season with Himalayan salt,
pepper and dried basil
2. Heat olive oil in a non-stick pan over medium temperature and saute the red onion and mushrooms
for 1-2 minutes until softened
3. Pour the egg mixture into the pan and continue cooking for 3 minutes, stirring occassionally to
break up the egg. Once cooked set aside
4. Toast the bread and transfer to the plate and add the scrambled eggs on top
5. Crumble the goat cheese over the top
6. Serve
AM Snack : Choc Mint Protein Balls
45g f45 fuel chocolate protein powder Nutrition Facts

40g almond meal
15g cacao powder Serving size: 44
100g almond butter
Average Quantity
10g honey
1 tsp. peppermint extract Per Serve
20ml water Calories 241 cal

10g cacao nibs Protein 13.8g
Fat, total 18g
- saturated 1.5g
Carbohydrate 5.3g
- sugars 3.1g
Sodium 18mg
Method
1. Combine protein powder, almond meal and cacao powder in a bowl.
2. Add in almond butter, rice malt syrup, peppermint extract and water and combine with your hands
until a sticky dough has formed. Mix through cacao nibs.
3. Using the palm of your hand, roll the mixture into 10 even balls and set in the fridge for half an hour.
4. Serve 2 balls as a snack and refrigerate the leftover balls to be consumed over the week.
Lunch : Thai Green Curry Chicken with

Veggies and Brown Rice
300g chicken breast fillet Nutrition Facts

90g brown rice
250ml water Serving size: 794
230g red capsicum
Average Quantity
280g eggplant
15ml olive oil Per Serve
200g sweet potato Calories 705 cal

250g green beans Protein 31.0g
90g red onion
Fat, total 47.9g
5g ginger root
1tsp turmeric - saturated 10.4g
pinch Himalayan salt Carbohydrate 63.1g
10g green curry paste
- sugars 20.2g
Sodium 190mg
90ml water
3 tsp. (15ml) lemon juice (curry sauce)
20g cashew
Method
1. Heat olive oil in a large pot and saute the onions until soft, add the ginger, chicken, turmeric,
Himalayan salt, and capsicum and cook for another 4-5 minutes until it becomes fragrant.
2. Next add all of the curry sauce ingredients; curry paste, coconut cream, water, and lemon juice. Let
everything simmer for 20-25 minutes until it starts to thicken and the chicken is cooked through.
3. Meanwhile, boil water in a saucepan over medium temperature and cook the brown rice for 25
minutes or until the rice has expanded. Add more water if required.
4. Steam the sweet potato, green beans and eggplant in a steaming basket over boiling water until
softened.
5. Combine the curry chicken, vegetables and brown rice and top with cashews.
6. Serve.
PM Snack : Chocolate Oat Protein Milkshake

Serving size: 287
Average Quantity
Per Serve
Calories 187 cal
Protein 24.1g
Fat, total 4.7g
- saturated 0.9g
Carbohydrate 11.4g
- sugars 2.8g
Sodium 209mg
Method
1. Add the chocolate protein and oat milk in a protein shaker
2. Shake to blend
3. Serve
Dinner : Spring Lamb and Spiced Lentil Ragu
350g lamb strips Nutrition Facts

200g zucchini Serving size: 845
200g eggplant
Average Quantity
60g brown onion
100g carrot Per Serve
100g celery Calories 694 cal

2 garlic clove Protein 61.03g
10g red chilli
Fat, total 28.11g
1tsp cumin
2tsp dried coriander - saturated 9.11g
1tsp sweet paprika Carbohydrate 41g
1tsp turmeric
- sugars 22.48g
Sodium 337.97mg
1tbsp dried parsley
5ml olive oil
60g feta cheese
35g almond
Method
1. Heat olive oil in a large saucepan over medium temperature and saute the carrots, celery, onion,
garlic and chilli.
2. Pour in the crushed tomatoes, add the lamb and combine well. Add the lentils, zucchini, eggplant,
cumin, sweet paprika, turmeric and coriander, simmer for 20-30 minutes. Add some water if
required.
3. Divide into two portions. Top with feta cheese, parsley and crushed almonds.
4. Serve one portion and refrigerate the other portion for tomorrow's left overs.
Week 1: Tuesday 30 Mar
Breakfast : Choc Coconut Smoothie
30g desiccated coconut Nutrition Facts

7.2g cacao powder Serving size: 470
7.2g honey
Average Quantity
50ml water Per Serve
5cubes ice Protein 30.3
Total fat 27.4
-Saturated fat 22.7
Carbohydrate 14.6
-Sugars 8.9
Sodium 145.9
Method
1. Add all the ingredients in a blender and blend until a smooth consistency is formed.
2. Pour the smoothie into a large glass and serve.
AM Snack : Carrot Sticks with Cashew Butter
150g carrot Nutrition Facts

30g cashew butter
Serving size: 180
Average Quantity
Per Serve
Protein 5.6
Fat, total 15.5
-saturated 3.0
Carbohydrate 16.2
-sugars 10.2
Sodium 60
Method
1. Serve cashew butter beside the carrot sticks
Lunch : Thai Green Curry Chicken with

Veggies and Brown Rice

90g brown rice
250ml water Serving size: 794
230g red capsicum
Average Quantity
280g eggplant
15ml olive oil Per Serve
200g sweet potato Calories 705 cal

250g green beans Protein 31.0g
90g red onion
Fat, total 47.9g
5g ginger root
1tsp turmeric - saturated 10.4g
pinch Himalayan salt Carbohydrate 63.1g
10g green curry paste
- sugars 20.2g
Sodium 190mg
90ml water
3 tsp. (15ml) lemon juice (curry sauce)
20g cashew
Method
1. Heat olive oil in a large pot and saute the onions until soft, add the ginger, chicken, turmeric,
Himalayan salt, and capsicum and cook for another 4-5 minutes until it becomes fragrant.
2. Next add all of the curry sauce ingredients; curry paste, coconut cream, water, and lemon juice. Let
everything simmer for 20-25 minutes until it starts to thicken and the chicken is cooked through.
3. Meanwhile, boil water in a saucepan over medium temperature and cook the brown rice for 25
minutes or until the rice has expanded. Add more water if required.
4. Steam the sweet potato, green beans and eggplant in a steaming basket over boiling water until
softened.
5. Combine the curry chicken, vegetables and brown rice and top with cashews.
6. Serve.
PM Snack : Choc Mint Protein Balls

20g almond meal
60g almond butter
Average Quantity
10g honey
1/2 tsp. peppermint extract Per Serve

Fat, total 10.8g
- saturated 1.1g
Carbohydrate 4.2g
- sugars 2.5g
Sodium 10mg
Method
4. Serve 1 ball as a snack and refrigerate the leftover balls to be consumed over the week.
Dinner : Spring Lamb and Spiced Lentil Ragu
350g lamb strips Nutrition Facts

200g zucchini Serving size: 845
200g eggplant
Average Quantity
60g brown onion
100g carrot Per Serve
100g celery Calories 694 cal

2 garlic clove Protein 61.03g
10g red chilli
Fat, total 28.11g
1tsp cumin
2tsp dried coriander - saturated 9.11g
1tsp sweet paprika Carbohydrate 41g
1tsp turmeric
- sugars 22.48g
Sodium 337.97mg
1tbsp dried parsley
5ml olive oil
60g feta cheese
35g almond
Method
1. Heat olive oil in a large saucepan over medium temperature and saute the carrots, celery, onion,
garlic and chilli.
2. Pour in the crushed tomatoes, add the lamb and combine well. Add the lentils, zucchini, eggplant,
cumin, sweet paprika, turmeric and coriander, simmer for 20-30 minutes. Add some water if
required.
3. Divide into two portions. Top with feta cheese, parsley and crushed almonds.
4. Serve one portion and refrigerate the other portion for tomorrow's left overs.
Week 1: Wednesday 31 Mar
Breakfast : Spanish Style Scrambled Eggs,

Potato, Tomato and Sweet Onion
3 x (65g) large eggs Nutrition Facts

160g white potato Serving size: 310
50g red capsicum
Average Quantity
20g red onion
0.5tsp ground paprika Per Serve
2ml olive oil Calories 437 cal

15g semi-dried tomatoes Protein 29.3g
Fat, total 20.7g
- saturated 5.8g
Carbohydrate 30.4g
- sugars 9.5g
Sodium 299mg
Method
1. Crack the eggs into a bowl and whisk. Set aside
2. Cook the potatoes in a steaming basket over boiling water until softened. Once ready, season with
a pinch of salt.
3. Heat olive oil in a non stick pan and saute the onion and paprika for a couple of minutes. Add the
capsicum and cook for a few more minutes until it starts to soften
4. Add the eggs to the pan and cook stirring well. Add the crushed tomatoes and sundried tomato to
the pan combining all ingredients
5. Serve the Spanish eggs alongside the potato.

40g almond meal
100g almond butter
Average Quantity
10g honey

Fat, total 18g
- saturated 1.5g
Carbohydrate 5.3g
- sugars 3.1g
Sodium 18mg
Method
Lunch : Naked Chipotle BBQ Beef Fajita Bowl
400g lean beef mince Nutrition Facts

10g coriander Serving size: 817
150g avocado
Average Quantity
2 tsp. lemon juice, freshly squeezed
200g canned corn kernels, drained Per Serve
200g red capsicum Calories 696 cal

60g brown onion, diced (Chipotle Sauce) Protein 60.79g
2 cloves garlic, crushed (Chipotle Sauce)
Fat, total 27.66g
1 tsp. paprika (Chipotle Sauce)
1 tsp. ground coriander seed (Chipotle Sauce) - saturated 6.7g
1 tsp. cumin (Chipotle Sauce) Carbohydrate 44.42g
3 tsp. (15g) tabasco sauce (Chipotle Sauce)
- sugars 15.43g
2 tsp. lime juice, freshly squeezed (Chipotle
Sauce) Sodium 702.18mg
250g canned crushed tomatoes (Chipotle
Sauce)
150ml liquid beef stock, salt reduced (Chipotle
Sauce)
pinch Himalayan salt (Chipotle Sauce)
1.5 tsp. olive oil (Chipotle Sauce)
Method
1. Heat olive oil in a non stick pan over medium temperature and saute the onion and garlic for a few
minutes. Add the spices and cook for a few more minutes until they become fragrant.
2. Add the beef mince breaking it up while cooking. Add the crushed tomatoes, beef stock, tabasco
chipotle sauce, black beans, lime juice and salt and simmer for 20-25 minutes on low heat.
3. Serve half of the chipotle beef in a bowl. Place half of the avocado, corn and red capsicum
alongside the beef, squeeze with lemon juice and top with fresh coriander.
4. Refrigerate the other half for tomorrows left overs.
PM Snack : Chocolate Oat Protein Milkshake

Serving size: 287
Average Quantity
Per Serve
Calories 187 cal
Protein 24.1g
Fat, total 4.7g
- saturated 0.9g
Carbohydrate 11.4g
- sugars 2.8g
Sodium 209mg
Method
2. Shake to blend
3. Serve
Dinner : Spinach and Feta Stuffed Chicken in

Rich Tomato Sauce
150g sweet potato Nutrition Facts

2 X 175g chicken breast fillet
25ml olive oil Serving size: 1037
Average Quantity
100g feta cheese
400g zucchini Per Serve
90g brown onion Calories 705 cal

200g carrot Protein 63.0g
400g red capsicum
Fat, total 29.2g
350g Tomato puree
50g tomato paste -saturated 11.3g
2 garlic clove Carbohydrate 39.2g
4g chilli flakes
-sugars 26.3g
pinch himalayan salt & pepper
Sodium 1219mg
Method
1. Pre heat oven to 180?C and line a baking tray with baking paper.
2. Add the sliced sweet potato to the baking tray and drizzle with 1 tbsp of olive oil along with a pinch
of Himalayan salt and pepper. Bake for 30-35 minutes or until golden and tender.
3. While the sweet potatoes are baking, cut a pocket into the side of each chicken breast and transfer
to a medium plate.
4. Heat 1 tsp of olive oil in a non-stick fry pan over medium heat. Saute the spinach and feta together
for 4 to 5 minutes until the spinach has softened. Season with a pinch of Himalayan salt and
pepper. Remove spinach-feta mixture from heat and allow it to cool for 5 minutes.
5. Evenly stuff each chicken breast with the spinach-feta mixture. Set aside in the fridge.
6. To prepare the tomato sauce, add onion, carrot, and capsicum to a food processor and process
until finely chopped. Set aside.
7. Heat remaining olive oil in a large non-stick saucepan over medium heat and add the sliced
zucchini. Saute the zucchini for 4 minutes until softened.
8. Add the processed onion, carrot, capsicum, and garlic to the saucepan and cook everything
together for 3-4 minutes. Stir in the tomato puree, tomato paste, chili flakes, and a pinch of
Himalayan salt and pepper. Let everything simmer for a few minutes over low heat. Transfer to a
large bowl.
9. Reheat the same saucepan over medium heat and add the spinach-feta stuffed chicken. Cook for 3-
4 minutes on each side.
10. Pour the tomato sauce mixture over the chicken and allow it to simmer for 15 minutes or until the
chicken is cooked through.
11. Divide both the stuffed chicken and tomato sauce mixture into two serves in addition to the baked
sweet potato rounds. Dish one serving and refrigerate the remaining portion for tomorrow.
Week 1: Thursday 01 Apr
Breakfast : Blueberry and Banana Porridge
60g quick oats Nutrition Facts

100ml water
200ml unsweetened almond milk Serving size: 395
15g f45 fuel vanilla protein powder
Average Quantity
80g frozen blueberries
40g banana Per Serve
pinch stevia Calories 447 cal

0.25tsp cinnamon Protein 21.7g
Fat, total 12.9g
- saturated 1.7g
Carbohydrate 55.3g
- sugars 16.0g
Sodium 289mg
Method
1. Bring water and almond milk to boil in a saucepan over medium temperature
2. Reduce the heat and mix in the oats, blueberries, cinnamon, and stevia and continue cooking for 1
minute or until the oats become thick and creamy
3. Pour the porridge into a bowl and stir in the vanilla protein
4. Add the sliced banana on top
5. Serve
AM Snack : Chocolate Oat Protein Milkshake

Serving size: 390
Average Quantity
Per Serve
Calories 217 cal
Protein 24.7g
Fat, total 6.1g
- saturated 1.0g
Carbohydrate 14.6g
- sugars 2.8g
Sodium 209mg
Method
2. Shake to blend
3. Serve
Lunch : Naked Chipotle BBQ Beef Fajita Bowl
400g lean beef mince Nutrition Facts

10g coriander Serving size: 817
150g avocado
Average Quantity
2 tsp. lemon juice, freshly squeezed
200g canned corn kernels, drained Per Serve
200g red capsicum Calories 696 cal

60g brown onion, diced (Chipotle Sauce) Protein 60.79g
2 cloves garlic, crushed (Chipotle Sauce)
Fat, total 27.66g
1 tsp. paprika (Chipotle Sauce)
1 tsp. ground coriander seed (Chipotle Sauce) - saturated 6.7g
1 tsp. cumin (Chipotle Sauce) Carbohydrate 44.42g
3 tsp. (15g) tabasco sauce (Chipotle Sauce)
- sugars 15.43g
2 tsp. lime juice, freshly squeezed (Chipotle
Sauce) Sodium 702.18mg
250g canned crushed tomatoes (Chipotle
Sauce)
150ml liquid beef stock, salt reduced (Chipotle
Sauce)
pinch Himalayan salt (Chipotle Sauce)
1.5 tsp. olive oil (Chipotle Sauce)
Method
1. Heat olive oil in a non stick pan over medium temperature and saute the onion and garlic for a few
minutes. Add the spices and cook for a few more minutes until they become fragrant.
2. Add the beef mince breaking it up while cooking. Add the crushed tomatoes, beef stock, tabasco
chipotle sauce, black beans, lime juice and salt and simmer for 20-25 minutes on low heat.
3. Serve half of the chipotle beef in a bowl. Place half of the avocado, corn and red capsicum
alongside the beef, squeeze with lemon juice and top with fresh coriander.
4. Refrigerate the other half for tomorrows left overs.
PM Snack : Choc Mint Protein Balls

20g almond meal
60g almond butter
Average Quantity
10g honey
1/2 tsp. peppermint extract Per Serve

Fat, total 10.8g
- saturated 1.1g
Carbohydrate 4.2g
- sugars 2.5g
Sodium 10mg
Method
4. Serve 1 ball as a snack and refrigerate the leftover balls to be consumed over the week.
Dinner : Spinach and Feta Stuffed Chicken in

Rich Tomato Sauce
150g sweet potato Nutrition Facts

2 X 175g chicken breast fillet
25ml olive oil Serving size: 1037
Average Quantity
100g feta cheese
400g zucchini Per Serve
90g brown onion Calories 705 cal

200g carrot Protein 63.0g
400g red capsicum
Fat, total 29.2g
350g Tomato puree
50g tomato paste -saturated 11.3g
2 garlic clove Carbohydrate 39.2g
4g chilli flakes
-sugars 26.3g
pinch himalayan salt & pepper
Sodium 1219mg
Method
1. Pre heat oven to 180?C and line a baking tray with baking paper.
2. Add the sliced sweet potato to the baking tray and drizzle with 1 tbsp of olive oil along with a pinch
of Himalayan salt and pepper. Bake for 30-35 minutes or until golden and tender.
3. While the sweet potatoes are baking, cut a pocket into the side of each chicken breast and transfer
to a medium plate.
4. Heat 1 tsp of olive oil in a non-stick fry pan over medium heat. Saute the spinach and feta together
for 4 to 5 minutes until the spinach has softened. Season with a pinch of Himalayan salt and
pepper. Remove spinach-feta mixture from heat and allow it to cool for 5 minutes.
5. Evenly stuff each chicken breast with the spinach-feta mixture. Set aside in the fridge.
6. To prepare the tomato sauce, add onion, carrot, and capsicum to a food processor and process
until finely chopped. Set aside.
7. Heat remaining olive oil in a large non-stick saucepan over medium heat and add the sliced
zucchini. Saute the zucchini for 4 minutes until softened.
8. Add the processed onion, carrot, capsicum, and garlic to the saucepan and cook everything
together for 3-4 minutes. Stir in the tomato puree, tomato paste, chili flakes, and a pinch of
Himalayan salt and pepper. Let everything simmer for a few minutes over low heat. Transfer to a
large bowl.
9. Reheat the same saucepan over medium heat and add the spinach-feta stuffed chicken. Cook for 3-
4 minutes on each side.
10. Pour the tomato sauce mixture over the chicken and allow it to simmer for 15 minutes or until the
chicken is cooked through.
11. Divide both the stuffed chicken and tomato sauce mixture into two serves in addition to the baked
sweet potato rounds. Dish one serving and refrigerate the remaining portion for tomorrow.
Week 1: Friday 02 Apr
Breakfast : Goat Cheese and Mushroom

Scrambled Eggs
2 x 50g eggs Nutrition Facts

pinch Black Pepper Serving size: 390
120g mushroom
Average Quantity
40g red onion
1tsp dried parsley Per Serve
5ml olive oil Protein 35.5g

35g goat cheese Fat, total 25.4g
- saturated 9.4g
1 x 40g wholegrain bread slice
Carbohydrate 15.4g
-sugars 4.0g
Sodium 530mg
Method
1. Crack eggs into a bowl and whisk. Mix in the liquid egg whites and season with Himalayan salt,
pepper and dried basil
2. Heat olive oil in a non-stick pan over medium temperature and saute the red onion and mushrooms
for 1-2 minutes until softened
3. Pour the egg mixture into the pan and continue cooking for 3 minutes, stirring occassionally to
break up the egg. Once cooked set aside
4. Toast the bread and transfer to the plate and add the scrambled eggs on top
5. Crumble the goat cheese over the top
6. Serve

40g almond meal
100g almond butter
Average Quantity
10g honey

Fat, total 18g
- saturated 1.5g
Carbohydrate 5.3g
- sugars 3.1g
Sodium 18mg
Method
Lunch : Maple Miso Pork with Fibrous Greens
150g lean pork loin chop Nutrition Facts

200g broccoli
100g green beans Serving size: 552
Average Quantity
15ml olive oil
8g sesame seed Per Serve
7ml sesame oil Calories 700 cal

5g ginger root Protein 49g
1 garlic clove
Fat, total 47.37g
22g brown miso, reduced salt
7g maple syrup - saturated 10.9g
15ml reduced salt soy sauce Carbohydrate 14.92g
15ml water
- sugars 10.48g
Sodium 2697mg
Method
1. In a bowl, combine the ingredients for the maple miso sauce. Marinate the pork for an hour in the
fridge
2. Heat a non-stick pan over medium temperature cook the pork stirring for several minutes until
cooked through
3. Meanwhile, cook the broccoli and green beans in a steaming basket over boiling water until
softened. Once ready season with olive oil and salt
4. Serve the maple miso pork alongside the greens and sprinkle with sesame seeds
PM Snack : Cottage Cheese Celery Boats
80g cottage cheese Nutrition Facts

100g celery
Serving size: 180
Average Quantity
Per Serve
Calories 110 cal
Protein 13.1g
Fat, total 4.7g
- saturated 3.0g
Carbohydrate 3.1g
- sugars 3.1g
Sodium 349mg
Method
1. Evenly divide the cottage cheese between the celery stalks and spread in the middle of the celery
2. Serve
Dinner : Garlic Basil Salmon with Broccoli and

Beans
170g salmon fillet Nutrition Facts

200g broccoli
150g green beans Serving size: 552
1 garlic clove
Average Quantity
15ml olive oil
15g packaged basil pesto Per Serve
pinch Himalayan salt Calories 693 cal

pinch Black Pepper Protein 40.79g
Fat, total 54.09g
- saturated 11.54g
Carbohydrate 13.09g
- sugars 8.85g
Sodium 440.08mg
Method
1. Place the broccoli and green beans in a steaming basket over boiling water. Cover and steam for 3-
5 minutes. Once cooked set aside on a plate
2. Meanwhile, season the salmon with salt, pepper, and garlic
3. In a non-stick pan over medium heat, place the salmon skin side down. Cook the salmon for a few
minutes then turn the salmon over to cook the other side for a couple of minutes or until cooked to
liking. Remove the salmon from the pan and transfer to a plate
4. Evenly coat both sides of the salmon with the pesto.
5. Dress the vegetables with olive oil and serve alongside the salmon
Week 1: Saturday 03 Apr
Breakfast : Choc Coconut Smoothie
30g desiccated coconut Nutrition Facts

7.2g cacao powder Serving size: 470
7.2g honey
Average Quantity
5cubes ice Protein 30.3
Total fat 27.4
-Saturated fat 22.7
Carbohydrate 14.6
-Sugars 8.9
Sodium 145.9
Method
1. Add all the ingredients in a blender and blend until a smooth consistency is formed.
2. Pour the smoothie into a large glass and serve.
AM Snack : Orange And Almond Snack
150g orange Nutrition Facts

30g almond
Serving size: 180
Average Quantity
Per Serve
Calories 247 cal
Protein 7.2g
Fat, total 16.6g
- saturated 1.1g
Carbohydrate 14.2g
- sugars 14.2g
Sodium 6mg
Method
1. Cut orange into slices
2. Serve the orange in a bowl beside the almonds
Lunch : Grilled Chicken, Freekah, Lentil and

Currant Bowl with Dijon Mustard Vinaigrette

5ml olive oil
1tsp cumin Serving size: 597
1tsp ground paprika
Average Quantity
69g freekah
150g canned brown lentils Protein 62.41g

150g carrot Total fat 25.54g
-Saturated fat 8.06g
30g dried currants
60g feta cheese Carbohydrate 54.95g
25ml olive oil -Sugars 17.61g
20ml lemon juice (Dijon Mustard Vinaigrette)
Sodium 414mg
10g dijon mustard
Method
1. Heat olive oil in a non-stick pan over medium temperature and cook the chicken for about seven
minutes or until cooked through. Season with cumin and paprika while it's cooking. Once ready, set
aside.
2. Meanwhile, boil water in a saucepan over medium temperature and cook the freekah for 25 minutes
or until it has expanded. Add more water if required.
3. Separately combine the dressing ingredients.
4. In a large bowl combine the freekah, lentils, chicken, carrot, spinach, currants, and feta cheese.
5. Serve half of the salad and dress with half of the dressing.
6. Refrigerate the other portion for tomorrow's leftovers.
PM Snack : Carrot Sticks with Cashew Butter
150g carrot Nutrition Facts

15g cashew butter
Serving size: 165
Average Quantity
Per Serve
Protein 3.4
Fat, total 7.8
-saturated 1.5
Carbohydrate 11.8
-sugars 8.8
Sodium 60
Method
1. Serve cashew butter beside the carrot sticks
Dinner : No Bun Turkey Burger
10ml olive oil Nutrition Facts

2 x 200g raw turkey breast fillets
1tsp dried thyme Serving size: 885
1tsp dried rosemary
Average Quantity
100g lettuce
100g tomato Per Serve
70g purple cabbage Calories 691 cal

70g red onion Protein 55g
100g carrot
Fat, total 25.82g
80g avocado
0.5 lemon - saturated 4.96g
400g sweet potato Carbohydrate 50.8g
400g pumpkin
- sugars 29.51g
5g dried rosemary
Sodium 553mg
Method
1. Pre-heat oven to 180 degrees Celsius and line a baking tray with baking paper. Place the pumpkin
and sweet potato chips on the baking tray and drizzle olive oil over the top. Sprinkle with rosemary
and salt.
2. Bake the chips in the oven for 25 minutes.
3. While the chips are cooking, heat olive oil in a non-stick fry pan over a medium heat. Add in turkey
fillets, rosemary and thyme and cook for 7 minutes, turning occasionally, or until cooked through.
4. Lay 2 lettuce leaves on a chopping board and layer the turkey breast, tomato, cabbage, onion and
carrot on top.
5. Divide the mashed avocado between each burger and squeeze lemon juice over the top.
6. Cover each burger with the remaining lettuce leaf.
7. Dish one burger for dinner with half of the chips and refrigerate the leftover burger and chips for
tomorrow's leftovers.
Week 1: Sunday 04 Apr
Breakfast : Spanish Style Scrambled Eggs,

Potato, Tomato and Sweet Onion
3 x (65g) large eggs Nutrition Facts

160g white potato Serving size: 310
50g red capsicum
Average Quantity
20g red onion
0.5tsp ground paprika Per Serve
2ml olive oil Calories 437 cal

15g semi-dried tomatoes Protein 29.3g
Fat, total 20.7g
- saturated 5.8g
Carbohydrate 30.4g
- sugars 9.5g
Sodium 299mg
Method
1. Crack the eggs into a bowl and whisk. Set aside
2. Cook the potatoes in a steaming basket over boiling water until softened. Once ready, season with
a pinch of salt.
3. Heat olive oil in a non stick pan and saute the onion and paprika for a couple of minutes. Add the
capsicum and cook for a few more minutes until it starts to soften
4. Add the eggs to the pan and cook stirring well. Add the crushed tomatoes and sundried tomato to
the pan combining all ingredients
5. Serve the Spanish eggs alongside the potato.
AM Snack : Chocolate Oat Protein Milkshake

Serving size: 390
Average Quantity
Per Serve
Calories 217 cal
Protein 24.7g
Fat, total 6.1g
- saturated 1.0g
Carbohydrate 14.6g
- sugars 2.8g
Sodium 209mg
Method
2. Shake to blend
3. Serve
Lunch : Grilled Chicken, Freekah, Lentil and

Currant Bowl with Dijon Mustard Vinaigrette

5ml olive oil
1tsp cumin Serving size: 597
1tsp ground paprika
Average Quantity
69g freekah
150g canned brown lentils Protein 62.41g

150g carrot Total fat 25.54g
-Saturated fat 8.06g
30g dried currants
60g feta cheese Carbohydrate 54.95g
25ml olive oil -Sugars 17.61g
20ml lemon juice (Dijon Mustard Vinaigrette)
Sodium 414mg
10g dijon mustard
Method
1. Heat olive oil in a non-stick pan over medium temperature and cook the chicken for about seven
minutes or until cooked through. Season with cumin and paprika while it's cooking. Once ready, set
aside.
2. Meanwhile, boil water in a saucepan over medium temperature and cook the freekah for 25 minutes
or until it has expanded. Add more water if required.
3. Separately combine the dressing ingredients.
4. In a large bowl combine the freekah, lentils, chicken, carrot, spinach, currants, and feta cheese.
5. Serve half of the salad and dress with half of the dressing.
6. Refrigerate the other portion for tomorrow's leftovers.
PM Snack : Cottage Cheese Celery Boats
80g cottage cheese Nutrition Facts

100g celery
Serving size: 180
Average Quantity
Per Serve
Calories 110 cal
Protein 13.1g
Fat, total 4.7g
- saturated 3.0g
Carbohydrate 3.1g
- sugars 3.1g
Sodium 349mg
Method
1. Evenly divide the cottage cheese between the celery stalks and spread in the middle of the celery
2. Serve
Dinner : No Bun Turkey Burger
10ml olive oil Nutrition Facts

2 x 200g raw turkey breast fillets
1tsp dried thyme Serving size: 885
1tsp dried rosemary
Average Quantity
100g lettuce
100g tomato Per Serve
70g purple cabbage Calories 691 cal

70g red onion Protein 55g
100g carrot
Fat, total 25.82g
80g avocado
0.5 lemon - saturated 4.96g
400g sweet potato Carbohydrate 50.8g
400g pumpkin
- sugars 29.51g
5g dried rosemary
Sodium 553mg
Method
1. Pre-heat oven to 180 degrees Celsius and line a baking tray with baking paper. Place the pumpkin
and sweet potato chips on the baking tray and drizzle olive oil over the top. Sprinkle with rosemary
and salt.
2. Bake the chips in the oven for 25 minutes.
3. While the chips are cooking, heat olive oil in a non-stick fry pan over a medium heat. Add in turkey
fillets, rosemary and thyme and cook for 7 minutes, turning occasionally, or until cooked through.
4. Lay 2 lettuce leaves on a chopping board and layer the turkey breast, tomato, cabbage, onion and
carrot on top.
5. Divide the mashed avocado between each burger and squeeze lemon juice over the top.
6. Cover each burger with the remaining lettuce leaf.
7. Dish one burger for dinner with half of the chips and refrigerate the leftover burger and chips for
tomorrow's leftovers.

Challenge C31: Week 1 Meal Plan

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Challenge C31: Week 1 Meal Plan

Uploaded by

Copyright:

Available Formats

Challenge C31

WEEK 1 MEAL PLAN

brown miso, reduced salt

green curry paste

packaged basil pesto

reduced salt liquid beef stock

reduced salt soy sauce

75ml canned light coconut cream

160g cottage cheese

220g feta cheese

70g goat cheese

200ml unsweetened almond milk

600ml unsweetened coconut milk

1200ml unsweetened oat milk

350g Tomato puree

100g almond butter

40g almond meal

90g brown rice

10g cacao nibs

29.4g cacao powder

150g canned black beans

300g canned brown lentils

200g canned corn kernels

710g canned crushed tomatoes

45g cashew butter

60g desiccated coconut

30g dried currants

225g f45 fuel chocolate protein powder

15g f45 fuel vanilla protein powder

60g quick oats

30g semi-dried tomatoes

80g wholegrain bread slice

1000g chicken breast fillet

350g lamb strips

400g lean beef mince

150g lean pork loin chop

100ml liquid egg whites

170g salmon fillet

400g turkey breast fillet

150g baby spinach leaves

210g brown onion

150g english spinach

80g frozen blueberries

10g ginger root

500g green beans

70g purple cabbage

930g red capsicum

10g red chilli

280g red onion

750g sweet potato

320g white potato

Breakfast : Goat Cheese and Mushroom

2 x 50g eggs Nutrition Facts

5ml olive oil Protein 35.5g

AM Snack : Choc Mint Protein Balls

45g f45 fuel chocolate protein powder Nutrition Facts

20ml water Calories 241 cal

Fat, total 18g

Lunch : Thai Green Curry Chicken with

300g chicken breast fillet Nutrition Facts

200g sweet potato Calories 705 cal

PM Snack : Chocolate Oat Protein Milkshake