MEAL PLANS - Please use this meal plan as a guide only, Goodlife recommends that you check with your GP or nutritionist/dietitian for further ...
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MEAL
PLANS
Please use this meal plan as a guide only, Goodlife recommends that you check
with your GP or nutritionist/dietitian for further advice on your personal situation.
Tips&Hints
THERE IS NEVER A ONE-SIZE
FITS ALL APPROACH.
Abs are made in the kitchen!
In order for you to reap the best results, your nutrition needs to support your training and be an area of focus.
Here are a few tips to get you started and keep you on track:
• Increase vegetable intake – Aim to include vegies at both lunch and dinner. This will not only help to reduce the
calorie density of the meal but will provide plenty of vitamins and minerals, which help you to unlock the energy from food.
• Keep well hydrated – Aim to have 1-2 glasses of water with every meal - at least 2L/day.
This will help ensure your muscles, brain and cognition are functioning at peak.
• Get organised – being prepared or knowing where you’ll get your food from across the day will pay off in spades.
• Use flavours to your advantage. While reducing on calories, make sure to ramp up your intake of herbs and spices.
These will not only add flavour but anti-oxidants as well, which help to offset the stress from an increased training load.
• Flavours to use in abundance:
• Herbs + spices
• Garlic
• Ginger
• Lemon/ lime juice
• Soy sauce/ oyster sauce
• Chilli
• Peri peri/ hot sauce
• Vinegar – apple cider, balsamic etc
• Passata
Place training at the right time around your meal or snack, where possible. This will help your body to recover better from the session and can
prevent over-eating later on. Aim to eat within 30-45 mins of training wrapping up.
Allow yourself one “free” meal per week/fortnight. This will allow you a little flexibility and prevent you from feeling like you’re denying yourself
foods that you enjoy. Having these planned and reducing your portion sizes of the other meals on that day will help you stay to task.
HOW TO GET THE MOST OUT OF THIS GUIDE Training nutrition: Maximising training comes with well supporting it with nutrition. By eating at the right time, you’ll be able to reach full intensity and reap the full benefits of your training. Creating variety The possibilities for lunch and dinner are endless and allow you to use your creative flair. Feel free to mix and match different ingredients. Protein sources Any of the following can be used: Chicken breast Lean steak Premium mince (all varieties) Lean cuts of lamb and pork (eg backstrap or fillet) Eggs Oily and white fish (salmon, tuna, basa, snapper etc) Shellfish and seafood (prawns, mussels, squid etc) Reduced fat cheese (haloumi, cheddar, feta etc) Tofu and tempeh Carb options Choosing options that are richer in fibre (starchy veg, legumes and wholegrains) are always good go-tos as they help you to feel fuller for longer. All carb portions are cooked weights. Essential fats Fat is needed as the backbone of hormones and helps you to absorb nutrients. Don’t feel that it’s off limits, just be mindful of how much you include. Mixing meals up While you can put a simple meal together that’s meat and 3 veg, it’s great to use the flavourings previously mentioned to make sauces or marinades. Some examples of how to bring creativity to your meals: Soy, ginger and fresh chilli marinated pork fillets with wok tossed Asian greens with garlic and sesame oil Chicken, basil and asparagus in tomato-based sauce over quinoa Dukkah crusted beef/lamb/ salmon with a salad dressed in vinegar Roasted sweet potato and haloumi salad with fresh mint Frequency of meals Aim to consume meals regularly throughout the day. In order to capitalise on muscle building, shoot for every 3-4 hours. Happy with your weight and just looking to put on muscle mass? The good news is that the base of these plans work well for putting on muscle too. Here’s how you approach your nutrition to get the most out of it. What’s needed for best muscle development? 1. The foundation – a well rounded healthy diet that has enough calories 2. The right amount of protein 3. Spacing your protein out evenly across the day 4. Fuel your training properly In order to ensure that you have enough calories to trigger muscle building, initially add an extra snack and inflate the main meal protein serves by 50g and the carb and fats serves by 1 respectively. If your weight is dropping continuously across multiple days, then increase the serves by the same again. Repeat this process until your weight stabilises or until you get the gain you desire.
Male
LEANING DOWN
MORNING TRAINING
Before training After training Comments
Pc toast w vegemite or thin spread jam Next meal Plus black coffee/ green tea if desired
OR 1-2 pieces fruit OR lean protein shake + piece fruit Can skip if going into lower intensity or
OR small tub of yogurt + 2 tbsp muesli short training session
BREAKFAST
Option 1 Option 2 Option 3 Comments
Aim to eat within 30-45 minutes of finishing
200g low fat greek yoghurt, 3 eggs, 1 cup non-starchy Lean Bircher muesli (see
training
150g fruit and 50g raw muesli vegies (eg mushrooms, tomato recipe)
(eg Carman’s bircher muesli) and spinach) with 2 pieces of
multigrain/ sourdough toast*,
1/3 avo
*3 pieces if post-training
SNACKS (2 per day)
3 Baby bel cheese + 3 corn thins Comments
Large low fat milky coffee
Choose one for morning and afternoon tea
30g nuts
Carman’s High Protein Muesli Bar
3 tbsp hummus + 10 rice crackers
1 piece fruit + 1 lean protein shake (or 90g tin tuna)
LUNCH
Protein-rich options Carb-rich options Non-starchy Veg Comments
Choose one: 2 serves 2 cups salad or 1 ½ cups Make sure to keep
120g of lean meat or oily fish 1 carb serve equals: cooked veg drinking water
150g tofu 1 slice of bread/ ½ large bread roll/wrap through out the day
3 eggs 1 small wrap
80g lean meat + 25g reduced fat cheese (feta, ½ cup of whole wheat noodles/pasta
cottage cheese etc) 1/3 cup rice/ quinoa/cous cous
40g reduced fat cheese ½ cup potato/sweet potato/corn
2x small tins of tuna ½ cup legumes/lentils
4 vita-wheats or 2 Ryvitas
1 medium pc fruit
Flavourings
Choose one:
1 tsp olive oil
1 tbsp reduced fat sour cream or creamy
dressing
1 tbsp nuts/ seeds
¼ avocado
1 tbsp pesto
Examples
• Leftover meat/ hardboiled egg and sweet potato salad
• Roast beef and salad wrap
• Leftovers from dinner
Male
LEANING DOWN
DINNER
Protein-rich options Carb-rich options Non-starchy Veg
Choose one: 2-3 serves 2 cups salad or 1 ½ cups
180g of lean meat or oily fish cooked veg
• 1 carb serve equals:
250g white fish, seafood or tofu 1 slice of bread/ ½ large bread
4 eggs roll/wrap
100g lean meat + 25g reduced fat 1 Goodness Superfoods barley Essential Fats
cheese (feta, cottage cheese etc) wrap/ Wattle Valley Sourdough
60g reduced fat cheese Choose one:
wraps/ Mountain Bread Wraps 1 tsp olive oil
½ cup of whole wheat noodles/ 1 tbsp reduced
pasta fat sour cream or
1/3 cup rice/ quinoa/cous cous creamy dressing
½ cup potato/sweet potato/corn 1 tbsp nuts/ seeds
½ cup legumes/lentils ¼ avocado
Piece of fruit 1 tbsp pesto
Dessert
(optional – base on physical hunger)
Herbal tea
OR
½ apple, sliced. Sprinkle with cinnamon
and little bit of honey. Microwave for 30-60
seconds.
OR
2 pieces 75-80% dark chocolate
Dinner Recipes:
1. Stir-fried turkey mince
2. Semi-dried chicken pasta
3. Chicken fajitas
4. Laksa
5. Frittata
6. Lean beef burgers
7. Chicken, Chorizo + Veggie Bake
8. Beef Stir-fry
9. Individual pizzas
10. Seafood marinara
Female
LEANING DOWN
MORNING TRAINING
Before training After training Comments
1-2 medjool dates Next meal Plus black coffee/ green tea if desired
OR 1 piece fruit OR Lean protein shake + small piece fruit Can skip if going into lower intensity or
OR Small tub of yoghurt short training session
BREAKFAST
Option 1 Option 2 Option 3 Comments
Overnight oats: 2 eggs, ¾ cup vegies (eg 170g low fat greek yoghurt, Aim to eat within 30 minutes of finishing
1/3 cup oats, 150g LF greek mushrooms, tomato and 100g berries and 35g untoasted training
yoghurt, coconut or almond milk spinach) with 1 piece of muesli (eg Carman’s bircher)
to cover, 1 tbsp nuts/ shredded multigrain/ sourdough toast*,
coconut, cinnamon and ½ cup of ¼ avo
berries or ½ banana
SNACKS (2 per day)
2 baby bel cheese + 2 corn thins Comments
170g plain greek yoghurt + 1 small piece of fruit (eg kiwi, nectarine or handful berries) Choose one for morning and
25g nuts afternoon tea
Packet of fav-va beans
Piece of fruit + 10 almonds
Chia berry pudding (see recipe)
Large skinny milky coffee
Female
LEANING DOWN
LUNCH
Protein-rich options Carb-rich options Non-starchy Veg Comments
Make sure to keep drinking
Choose one: Non-training day: 1 serve
water through out the day
80-100g of lean meat or oily fish Training day: 2 serves 2 cups salad or
100g tofu 1 carb serve equals: 1 ½ cups cooked veg
1x small tin of tuna 1 slice of bread/ ½ large bread roll/wrap
2 eggs 1 small wrap
50g lean meat + 25g reduced fat ½ cup of whole wheat noodles/pasta
cheese (feta, cottage cheese etc) 1/3 cup rice/ quinoa/cous cous
40g reduced fat cheese ½ cup potato/sweet potato/corn
½ cup legumes/lentils
4 vita-wheats or 2 Ryvitas
1 medium pc fruit
Flavourings
Choose one:
Lemon juice
Lime juice
Apple cider or balsamic vinegar
Soy sauce
2 tbsp salsa
1 tbsp mustard
Fresh herbs
Examples
Leftover meat/ hardboiled egg and sweet potato salad
Chicken, mustard and salad wrap
Leftover dinners
DINNER
Protein-rich options Carb-rich options Non-starchy Veg
Choose one: 1 serve 2 cups salad or 1 ½ cups
100g of lean meat or oily fish cooked veg
• 1 carb serve equals:
120g seafood, white fish or tofu 1 slice of bread/ ½ large bread
2 eggs, 2 egg whites roll/wrap
60g lean meat + 20g reduced fat 1 Goodness Superfoods barley
Essential Fats
cheese (feta, cottage cheese etc) wrap/ Wattle Valley Sourdough Choose one:
wraps/ Mountain Bread Wraps 1 tsp olive oil
½ cup of whole wheat noodles/ 1 tbsp reduced
pasta fat sour cream or
1/3 cup rice/ quinoa/cous cous creamy dressing
½ cup potato/sweet potato/corn 1 tbsp nuts/ seeds
½ cup legumes/lentils ¼ avocado
1 tbsp pesto
Dinner Recipes:
1. Turkey meatballs + 1 cup greens + 100g potato + 1 tsp oil
2. Chicken, chorizo bake + 100g potato
3. Chicken, spinach and mushroom pie with 100g potato/ 200g pumpkin
4. Sausage and kale soup
5. Stir-fried prawns and Asian veggies
6. Chicken fajita salad
7. Asian beef and buckwheat noodle soup
8. Mini mushroom pizzas
9. Mongolian lamb stir-fry
10. Seafood marinara with pulse pasta
Fruit&Vegetables There are some foods that contribute very little in the way of kilojoules or carbohydrates to your diet. These are often termed as “free foods” and can be readily incorporated without tipping the calorie scale. Artichoke Dill pickles Passion fruit 2 Asparagus Eggplant Radish Bamboo shoots Garlic Rhubarb (no sugar) Beetroot (2 slices) Gherkins Sauerkraut Berries ½ cup Ginger root Silver beet Broccoli Grapefruit ½ cup Shallots Brussels sprouts Green beans Snow peas Cabbage Leeks Spinach Capsicum Lettuce Strawberries 1 cup Carrots Lemon 1 medium Squash Cauliflower Limes 2 Swede Celery Marrow Tomato Chinese Vegetables Mushrooms Turnip Choko Okra Watercress Cucumber Onion Zucchini
Recipes - Male
Stir-Fried Turkey Mince SERVINGS: 4
Ingredients:
• 2/3 cup jasmine rice • 3 stalks celery, thinly sliced
• 2 cups cold water • 1 red capsicum, deseeded and thinly sliced
• 4 teaspoons rice bran oil • Extra 2 tablespoons water
• 500g turkey mince (can use chicken mince) • 2 tablespoons soy sauce
• 4 plus 2 additional spring onions, thinly sliced on the diagonal • 2 tablespoons hoisin sauce
• 2 cloves garlic • 2 teaspoons brown sugar
• 2 teaspoons fresh ginger, finely grated • 4 eggs
• 2 carrots, grated • salt and pepper, to taste
Method:
1. Put rice in a medium saucepan and add water. Place over a high heat and bring to the boil, then reduce heat to medium and simmer for 10
minutes or until tunnels form in rice. Reduce heat to low and cook, covered, for a further 5 minutes. Remove from heat and set aside,
covered, for 10 minutes. Using a fork, fluff up grains.
2. Meanwhile, put a wok over a high heat. Add 1 teaspoon of the oil and swirl around wok to coat. Add 1/2 of the turkey mince and stir-fry for 2
minutes or until golden. Transfer mince to a bowl. Repeat with remaining mince and 1 teaspoon oil.
3. Heat 1 tsp of the oil in wok, swirling to coat. Stir-fry shallot, garlic and ginger for 1 minute or until aromatic. Add carrot, celery and capsicum
and stir-fry for 1 minute. Add extra water and cook, covered, for a further 2 minutes.
4. Combine soy sauce, hoisin sauce and sugar in a jug, then season with salt and white pepper.
5. Add sauce mixture and mince to wok and toss until heated through. Divide rice between serving plates and top with mince mixture.
6. Heat remaining oil in a large frying pan over a medium heat. Crack eggs into pan and cook for 3 minutes or until cooked through and bubbly
Put 1 fried egg on top of each dish and scatter over extra green shallot to serve.
Nutrition:
Energy (kJ) 820kJ
Calories 500Cal
Protein 34g
Carbohydrate 36g
Fat 23gSemi-dried Tomato and Chicken Pasta SERVINGS: 2
Ingredients:
• 300g chicken breast, skinless, cut in pieces • 1 tablespoon pine nuts, toasted
• 6 semi-dried tomatoes, chopped • ½ teaspoon mixed dried herbs
• 150g baby spinach leaves • ¼ teaspoon red chilli flakes
• 2 teaspoons olive oil • 100g penne or bow-tie pasta
• 1 clove garlic, minced
Method:
1. Bring a medium saucepan to the boil, and then cook pasta to packet instructions.
2. In a skillet over medium heat, dry toast the pine nuts until they become aromatic and slightly browned. Scoop out and reserve for later.
3. Add olive oil to pan and heat to a medium high heat before adding garlic. Fry garlic until it starts to soften, add chicken. When chicken starts to
brown add semidried tomatoes, mixed herbs and chilli flakes.
4. When chicken is cooked through add spinach, cover skillet with lid. When spinach has wilted, add cooked pasta to pan. Toss to combine.
Divide portions and sprinkle toasted pine nuts on top to garnish.
Nutrition:
Energy (kJ) 2011kJ
Calories 480Cal
Protein 43g
Carbohydrate 39g
Fat 15g
Saturated Fat 2.2g
Sodium 88mgChicken Fajitas SERVINGS: 4
Ingredients:
• 500g chicken breast, cut in thin strips • 4 wholegrain tortillas
• 2 red capsicums, cut in thin strips • Bag of leaf mix
• 1 large onion, sliced • Fresh or jarred salsa
• 1-2 cloves garlic, minced • Low fat sour cream
• ½ tbsp Mexican spice • Reduced fat shredded cheese
• Juice of ½ lime
Method:
1. Combine chicken and capsicum in a bowl with ½ tbsp. rice bran oil and Mexican spices. Mix to coat evenly.
2. In a hot skillet, fry onion. Add chicken and capsicum mix to the pan and cook until the chicken is golden.
3. When the fajita mix is cooked, add the lime juice.
4. Serve in a tortilla and top with leaf mix, salsa, yoghurt and a sprinkle of cheese
Nutrition:
Energy (kJ) 2200kJ
Calories 515Cal
Protein 50g
Carbohydrate 45g
Fat 15g
Saturated Fat 4.2g
Sodium 1000mg
*Nutrition content will be dependent on ingredients usedLaksa-inspired Chicken Soup SERVINGS: 8
Ingredients:
• 1kg chicken breast, sliced • 1 jar of laksa paste
• 3 medium carrots - halved and cut into 2cm lengths • 2 cans of light coconut milk
• 3 zucchinis, largely diced • 1-2 cups vegetable or chicken stock
• 1 red capsicum, diced • 1 tbsp rice bran oil
• 3-4 cups shredded kale • mung bean sprouts (for garnish)
• 1 cup cauliflower, diced • 250g packet of rice noodles
Method:
1. Heat oil in a wok/large fry-pan over med-high heat.
2. Brown chicken, then add all veggies (except kale) and cook until tender.
3. Add laksa paste and cook until fragrant.
4. Add in coconut milk, chicken stock and shredded kale. Simmer for a few minutes.
5. Serve over rice noodles.
Nutrition:
Energy (kJ) 2060kJ
Calories 490Cal
Protein 46g
Carbohydrate 35g
Fat 24g
Fibre 5
*Nutrition content will be dependent on ingredients usedCumin, Carrot, Zucchini and Capsicum Frittata SERVINGS: 2
Ingredients:
• 1 red capsicum, thinly sliced Frittata mix:
• 1 zucchini, grated • 6 eggs
• 1 carrot, grated • 1 cup low-fat milk
• 1 ½ teaspoons of cumin • Salt and pepper to taste
• ½ teaspoon chilli flakes (optional) • ½ teaspoon mixed dried herbs
• 50g low fat feta cheese (or preferred cheese)
Method:
1. Preheat oven to 180°C.
2. Heat an oven-proof fry pan, lightly oiled, over medium-high heat. Sautee zucchini, carrot and capsicum until tender.
3. Stir in spices and cook until moisture from vegetables has evaporated.
4. Pour in whisked frittata mix over vegetables.
5. Reduce the heat to low, sprinkle cheese on top and cook for 5 minutes.
6. Place in the oven and cook for an additional 10 minutes or until set.
7. Serve with 1 piece of grain toast or 150g potato plus a side salad.
Nutrition:
Energy (kJ) 1640kJ
Calories 500Cal
Protein 30g
Carbohydrate 30g
Fat 16gLean Beef Burgers SERVINGS: 4
Ingredients:
• 500g 5 star premium beef mince (could also use turkey, • 1 egg, lightly beaten
pork or chicken mince) • ¼ cup breadcrumbs (panko or wholemeal)
• 1/2 onion – finely diced • Salt and pepper to taste
• 1 clove garlic, minced • 300g sweet potato, thinly sliced
• ¼ cup, flat leaf parsley, chopped
• 1 carrot, grated
Method:
1. Using clean hands, combine mince, parsley, onion, garlic, breadcrumbs, carrot, seasonings and egg, then form into 4-5 patties.
Place a chargrill pan over high heat.
2. Spray patties and sweet potato slices with oil. Cook patties for 4 minutes on each side, or until cooked through.
Cook sweet potato for 3–4 minutes on each side, until tender.
3. Serve patties and sweet potato on a multigrain roll with your favourite condiments and salad
Nutrition:
Energy (kJ) 1910kJ
Calories 455Cal
Protein 37g
Carbohydrate 40g
Fat 15g
Saturated Fat 4.5g
Sodium 705mgChicken, Chorizo and Veggie Bake SERVINGS: 4
Ingredients:
• 250g cured Chorizo sausage, diced • 1 cup roughly chopped green beans
• 600g chicken breast, sliced • 1x 700mL bottle passata
• 1 med white onion - peeled, halved and cut into lengthwise strips • 1 tsp ground cumin
• 3 medium carrots - halved and cut into 2cm lengths • ¼ tsp ground cinnamon
• 2 cups cauliflower florets • ¼ tsp cayenne pepper (more if you like it spicy)
• 2 zucchinis, largely diced • 1 tsp smoked paprika
• 1 cup pumpkin, cubed • 1 tsp olive oil
• 1 red capsicum, diced
Method:
1.. Heat olive oil over medium in medium sized fry pan.
2. Brown chorizo and onion then add chicken and stir until chicken is barely browned (it will cook in the oven as well).
3. Add dry spices and brown them in the meat mixture.
4. Transfer contents of fry pan to large baking dish.
5. Cover meat mixture with the chopped vegetables. Pour half the passata into the fry pan, gently heat to loosen the dried spices and meat juices.
6. Pour this over the entire surface of the vegetables in the baking dish.
7. Bake in 180C oven for 40min.
8. Feel free to top with grated cheese (like mozzarella and parmesan) for final 10 minutes.
Nutrition: (without cheese)
Energy (kJ) 2070kJ
Calories 495Cal
Protein 53g
Carbohydrate 27g
Fat 20g
Sugars 15g
Fibre 6gBeef and Vegetable Stir-Fry SERVINGS: 4
Ingredients:
• 500g packet of lean beef stir-fry strips
• 6 cups of mixed stir-fry vegetables
• 4 Tbsp of stir-through stir fry sauce
• 1 tsp minced garlic
• 1 tsp chilli (optional)
• Instant brown rice
Method:
1. Stir-fry vegetables and beef in a hot wok/large saucepan.
2. Stir in sauce, garlic and chilli if desired.
3. Serve over 2/3 cup instant brown rice
Nutrition:
Energy (kJ) 2500kJ
Calories 600Cal
Protein 43g
Carbohydrate 56g
Fat 19g
Saturated Fat 3.6g
Sodium 800mg
*Nutrition content will be dependent on ingredients usedIndividual Pizzas SERVINGS: 2
Ingredients:
• 2 small pizza bases
• 6 tbs tomato paste
• 60g mozzarella
• 12 black olives, pitted and chopped
• 120g cooked shredded meat of choice (chicken, ham, ground beef)
• 8 cloves of garlic, chopped
• Side salad
Method:
1. Spread 3 tbs of tomato paste on each pizza base
2. Top each base with meat, olives, garlic and cheese.
3. Bake for another 20mins, or until cheese is melted and golden
4. Serve with side salad (each person gets 1 mini pizza)
Nutrition:
Energy (kJ) 2016kJ
Calories 482Cal
Protein 34g
Carbohydrate 54g
Fat 14gSeafood Marinara SERVINGS: 6
Ingredients:
• 2 tbsp olive oil • 1/2 tsp salt
• 900g seafood Marinara mix • freshly ground black pepper
• 3-4 cloves garlic, minced • 2 tbsp finely chopped fresh basil
• 2 diced white onion • 1 bunch of English spinach, roughly chopped
• 200g mushrooms, sliced • freshly-grated Parmesan cheese optional
• 2 cups tomato passata • Plus 60g Raw San Remo Pulse Pasta
Method:
1. Heat 2 tbsp olive oil in a large saute pan over medium-high heat. Add diced onions and saute for 2-3 minutes, stirring occasionally, until the
onions are soft and translucent. Add minced garlic and mushrooms and saute for more 2 minutes.
2. Add the tomato passata, salt, pepper, and stir to combine. Cook until the sauce reaches a simmer.
3. Add seafood mix and reduce the heat to medium and continue to let the sauce simmer for about 10 minutes.
Taste, and adjust seasoning if needed.
4. Add in the spinach, toss until everything is evenly coated with sauce. Continue to cook for 2-3 minutes until the spinach is softened.
5. Serve immediately on zucchini noodles or the pasta of your choice and garnished with Parmesan cheese.
Nutrition: (without pasta)
Energy (kJ) 1100kJ
Calories 265Cal
Protein 36g
Carbohydrate 6g
Fat 10g
Saturated Fat 2g
With Pasta:
Energy (kJ) 1850kJ
Calories 465Cal
Protein 50g
Carbohydrate 34g
Fat 12g
Saturated Fat 2gRecipes - Female
Baked Turkey Meatballs SERVINGS: 4
Ingredients:
• 500g lean turkey mince • ¼ cup low fat mozzarella cheese, grated
• ¼ cup wholemeal breadcrumbs • ½ tablespoon mixed dried herbs
• ½ onion, finely diced • ¼ teaspoon ground cumin
• 1 egg • ¼ teaspoon cayenne pepper (optional)
• 1 clove garlic, minced • Salt and pepper to season
Method:
1. Preheat the oven to 175°C.
2. Finely chop the onion and garlic, add all ingredients in a bowl and combine gently by hand or spoon.
3. Shape meatballs into 2-tablespoon-sized balls and place on a baking tray covered in baking paper.
4. Bake for 30 minutes, or until meatballs are cooked through the middle.
5. Serve with a pasta or quinoa and your favourite tomato-based sauce.
Nutrition: (Per serve - 4-5 meatballs)
Energy (kJ) 970kJ
Calories 230Cal
Protein 29g
Carbohydrate 11.4g
Fat 8g
Saturated Fat 2.4g
Sodium 205mgChicken, Chorizo and Veggie Bake SERVINGS: 6
Ingredients:
• 250g cured Chorizo sausage, diced • 1 cup roughly chopped green beans
• 600g chicken breast, sliced • 1x 700mL bottle passata
• 1 med white onion - peeled, halved and cut into lengthwise strips • 1 tsp ground cumin
• 3 medium carrots - halved and cut into 2cm lengths • ¼ tsp ground cinnamon
• 2 cups cauliflower florets • ¼ tsp cayenne pepper (more if you like it spicy)
• 2 zucchinis, largely diced • 1 tsp smoked paprika
• 1 cup pumpkin, cubed • 1 tsp olive oil
• 1 red capsicum, diced
Method:
1. Heat olive oil over medium in medium sized fry pan.
2. Brown chorizo and onion then add chicken and stir until chicken is barely browned (it will cook in the oven as well).
3. Add dry spices and brown them in the meat mixture.
4. Transfer contents of fry pan to large baking dish.
5. Cover meat mixture with the chopped vegetables. Pour half the passata into the fry pan, gently heat to loosen the dried spices and meat juices.
6. Pour this over the entire surface of the vegetables in the baking dish.
7. Bake in 180C oven for 40min.
8. Feel free to top with grated cheese (like mozzarella and parmesan) for final 10minutes.
Nutrition: (Per serve - without cheese)
Energy (kJ) 1380kJ
Calories 330Cal
Protein 35g
Carbohydrate 18g
Sugars 10g
Fat 13g
Fibre 4g
Sodium 205mgChicken, Mushroom and Spinach Pie SERVINGS: 6
Ingredients:
• 750g chicken breast • 300mL chicken stock
• 1 tablespoon rice bran oil • 200g spinach
• 1 onion, diced • 1 ½ tablespoons mixed herbs
• 4 spring onions, cut into pieces • ½ teaspoon ground nutmeg
• 375g button mushrooms, sliced • 2 tablespoons mustard
• 1 heaped tablespoon flour • 2 tablespoons LF greek yoghurt
• 3-4 sheets filo pastry • 1 egg (for brushing)
Method:
1. Pre-heat the oven to 200C/180C (fan forced).
2. Slice the chicken breast into thin strips.
3. In a wide pan on high heat, brown the chicken in the oil. Stir in the onion.
4. Add the sliced mushrooms and spring onion. When the mushrooms have cooked through, add the flour and stir.
5. Stir in the mustard, yoghurt, nutmeg and herbs. Add the chicken stock and simmer in the pan for 5 mins or until slightly reduced.
6. Transfer mixture into an ovenproof baking dish and stir through the spinach.
7. Top with the filo sheets (tucking in the sides) and brush with whisked egg.
8. Bake for 15 mins or until pastry is golden in colour.
Serving Suggestion:
Can bring up the carbohydrate and vegetable content by pairing with roasted potato, sweet potato, pumpkin or turnip
Nutrition:
Energy (kJ) 950kJ
Calories 226Cal
Protein 33g
Carbohydrate 9g
Fat 5.6g
Saturated Fat 1.3g
Sodium 350mgSausage and Kale Soup SERVINGS: 5
Ingredients:
• 1 packet Peppercorn Foods beef sausages (450g) • ¼ head cauliflower, diced
• 1 large onion, diced • 1 can of diced tomatoes
• 3 gloves garlic, minced • 6 cups chicken stock
• 2 medium carrots, rough chopped • Pepper, to season
• 2 zucchinis, largely diced • 1 tbsp olive oil
• 1 cup green beans, chopped • 420g tin of four bean mix
• 3-4 cups shredded kale
Method:
1. In a large saucepan, heat the oil over a medium heat.
2. In a separate fry-pan cook the sausages.
3. Caramelize onion and garlic for a few minutes.
4. Add in all vegetables in (except kale) and sauté for a few minutes until just tender.
5. When sausages are cooked through, remove from heat and cool slightly. Roughly chop the sausages into bite-sized pieces.
6. Add stock, kale, beans and tomatoes and simmer for a few minutes.
7. Add chopped sausages to soup.
8. Enjoy!
Nutrition:
Energy (kJ) 1510kJ
Calories 360Cal
Protein 26g
Carbohydrate 32g
Fat 10g
Sugars 8g
Fibre 9gStir-fried Prawns and Asian Greens SERVINGS: 2
Ingredients:
• 400g peeled raw prawns • 3 cloves garlic, minced
• 1 bunch of pak choy/ bok choy, rough chopped • 1 tbsp sesame oil
• 1 capsicum, sliced • 2 tbsp oyster sauce
• 1 spring onion, sliced evenly • ½ tbsp chilli sauce
• ½ cup shredded purple cabbage • 60g vermicelli noodles
Method:
1. Heat sesame oil in a wok over high heat.
2. Cook prawns for 3-4 mins or until just cooked. Remove from heat and set aside.
3. Cook all vegetables for 2-3 minutes or until just tender. Add garlic and other seasonings and combine well.
4. Remove from heat, add prawns and serve.
5. Can serve over noodles.
Nutrition:
Energy (kJ) 1640kJ
Calories 390Cal
Protein 35g
Carbohydrate 44g
Sugars 9g
Fat 8g
Fibre 7gAsian-inspired beef &
buckwheat noodle soup SERVINGS: 4
Ingredients:
• 2 cups hot water • 500g lean beef steak, thinly sliced
• 2 litres chicken stock • 1 bunch of kang kong, roughly chopped
• 3 star anise • 1 capsicum, sliced
• 1 cinnamon stick • 1 handful green beans, chopped
• 1 Tbsp grated ginger • 200g buckwheat noodles
• 2 cloves of garlic, sliced • Coriander leaves, to garnish
• 1 long red chilli, seeded and halved • Spring onion, thinly sliced, to garnish
• 1 tbsp oyster sauce
Method:
1. Place the water, stock, star-anise, cinnamon, ginger, garlic, chilli and oyster sauce in a large saucepan over medium heat.
2. Cover and bring to the boil. Strain the soup, discarding solids.
3. Add the beef, beans and capsicum.
4. Cook for 1 minute or until the beef is just cooked through.
5. Add the kang kong.
6. Add the noodles and cook for 1 minute.
7. Divide the soup between bowls and top with the coriander and onion to serve.
Nutrition:
Energy (kJ) 1430kJ
Calories 340Cal
Protein 49g
Carbohydrate 20g
Fat 8g
Saturated Fat 1gMini Pizzas SERVINGS: 2
Ingredients:
• Ingredients: • 12 black olives, pitted and chopped
• 6 large portobello mushroom caps • 8 cloves of garlic, chopped
• 6 tsp tomato paste • 1x 60g bag spinach
• 200g shredded ham • 2x Lebanese cucumbers
• 60g mozzarella • 1 tbsp lemon juice/vinaigrette
Method:
1. Preheat oven to 190 degrees Celsius, fan forced.
2. Place mushroom caps on a baking tray and bake for 5 minutes in the oven.
3. Remove from oven and spread 1 tsp of tomato paste in the cup of each cap.
4. Top each cap with ham, olives, garlic and cheese.
5. Bake for another 20 minutes, or until cheese is melted and golden.
6. Serve mini pizzas with side salad of spinach, cucumbers and topped with lemon juice/balsamic vinegar/ vinaigrette (each serve is 3 mini pizzas).
Nutrition:
Energy (kJ) 1740kJ
Calories 413Cal
Protein 37g
Carbohydrate 26g
Sugars 5g
Fat 19g
Saturated Fat 1g
Fibre 9gMongolian Lamb Stir-Fry SERVINGS: 4
Ingredients:
• 600g heart smart lamb, diced • 1 bunch spring onions, thinly sliced
• 2 tbsp soy sauce • 850g frozen stir-fry vegetables
• 2 tbsp black bean sauce • 2 capsicums, diced
• 1 tbsp rice wine vinegar • 1/2 cup beef stock
• 2 garlic cloves, crushed • 1/2 tsp sesame oil
• 1 tsp grated ginger • 2-3 tsp cornflour (depending on desired sauce thickness)
• 1/2 tsp Chinese 5 spice powder • 2x 400g packet of Slendier Noodles
• 2 tbsp peanut oil
Method:
1. Combine lamb, soy sauce, black bean sauce, rice wine vinegar, garlic, ginger and Chinese 5 spice in a large bowl.
2. Cover with plastic wrap and place in fridge for 2 hours to marinate.
3. Heat 3 tsp of peanut oil in a wok over a high heat. Add lamb and stir-fry until just turning brown. 4. Transfer to bowl and cover loosely with foil.
5. Heat remaining oil in wok. Add spring onion, frozen veg and capsicum and stir-fry until soft.
6. Add lamb, any excess marinade, stock and sesame oil. Bring to the boil.
7. Combine corn flour with 1 tbsp water. Add to wok and cook, uncovered for 3 minutes. Take off heat.
8. Open both packets of Slendier Noodles. Drain off fluid and since under running water.
9. Put on a bowl of hot water for 1 minute then drain.
10. Divide noodles up between 4 bowls. Add lamb stir-fry on top and serve.
Nutrition:
Energy (kJ) 1770kJ
Calories 420Cal
Protein 43g
Carbohydrate 19g
Sugars 7g
Fat 17g
Fibre 10gSeafood Marinara SERVINGS: 6
Ingredients:
• 2 tbsp olive oil • 1/2 tsp salt
• 900g seafood Marinara mix • freshly ground black pepper
• 3-4 cloves garlic, minced • 2 tbsp finely chopped fresh basil
• 2 diced white onion • 1 bunch of English spinach, roughly chopped
• 200g mushrooms, sliced • freshly-grated Parmesan cheese (optional garnish)
• 2 cups tomato passata • 180g San Remo Pulse Pasta
Method:
1. Heat 2 tbsp olive oil in a large saute pan over medium-high heat. Add diced onions and saute for 2-3 minutes, stirring occasionally, until the
onions are soft and translucent. Add minced garlic and mushrooms and saute for more 2 minutes.
2. Add the tomato passata, salt, pepper, and stir to combine. Cook until the sauce reaches a simmer.
3. Add seafood mix and reduce the heat to medium and continue to let the sauce simmer for about 10 minutes.
Taste, and adjust seasoning if needed.
4. Add in the spinach, toss until everything is evenly coated with sauce. Continue to cook for 2-3 minutes until the spinach is softened.
5. Serve immediately on zucchini noodles or the pasta of your choice and garnished with Parmesan cheese.
Nutrition:
Energy (kJ) 1430kJ
Calories 365Cal
Protein 44g
Carbohydrate 20g
Fat 11gExtras
Berry Chia Pudding SERVINGS: 2
Ingredients:
• ¼ cup chia seeds
• 1 cup unsweetened almond milk
• 2 sachets of stevia/natvia
• ¾ cup of frozen berries (raspberries/blueberries/blackberries)
• pinch of cinnamon (if desired)
•
Method:
1. Combine all ingredients in a container, mix well and leave for 15 minutes.
2. Mix again and leave covered in the fridge for 5-6 hours.
Substitutions:
You can easily tweak this recipe to your taste. You could use whatever juice you’d like – tropical, apple mango or pear.
You can also add or substitute whatever dried fruit you prefer (blueberries/apricots etc).
Nutrition:
Energy (kJ) 670kJ
Calories 160Cal
Carbohydrate 11.6g
Sugars 2.7g
Fat 9.6g
Protein 5.1g
Fibre 8.4gBircher Muesli SERVINGS: 4
Ingredients:
• 2 cups rolled oats
• 2 red apples - grated
• 2 cups low-fat greek yoghurt (eg Chobani)
• 1 cup apple juice
• 1 cup unsweetened almond milk
• ½ cup dried cranberries
• ½ cup chopped dry roasted almonds (optional)
• 1 tsp cinnamon
Method:
1. Combine all ingredients in a resealable container. Refrigerate overnight and enjoy over the next week.
Substitutions:
You can easily tweak this recipe to your taste. You could use whatever juice you’d like – tropical, apple mango or pear.
You can also add or substitute whatever dried fruit you prefer (blueberries/apricots etc).
Nutrition:
Energy (kJ) 1890kJ
Calories 450Cal
Protein 23g
Carbohydrate 65g
Fat 11g
Saturated Fat 1.5gWarm Chicken, Beetroot SERVINGS: 4
and Feta Salad
Ingredients:
• 600g chicken breast
• 3-4 roasted beets
• ½ butternut pumpkin, small cubes
• punnet baby heirloom tomatoes
• 100g baby spinach leaves
• 100g reduced fat feta cheese
• Cumin
• Cayenne pepper
• Salt and pepper to taste
• Mixed dried herbs
• Olive oil
• 2 tbsp red wine vinegar
Method:
• Preheat oven to 180°C
• Cut pumpkin into small cubes, place on a baking tray lined with wax paper and add 1 tbsp olive oil.
Toss to coat and crack salt and pepper on top. Bake in the oven for ~20 mins or until cooked through
• While the pumpkin is roasting, slice the chicken breast into strips. Sprinkle with dried herbs, cumin and a little bit of cayenne pepper (optional).
Brown in a skillet with olive oil over medium high heat
• Cut the tomatoes in half and the beets into bite size cubes. Assemble cold salad ingredients in a large bowl
• When the pumpkin and chicken are cooked through, add to bowl and mix through
• Splash vinegar on top. Enjoy
Nutrition:
Per serve
Energy (kJ) 1440kJ
Calories 345Cal
Protein 44g
Carbohydrate 11g
Fat 12g
Saturated Fat 4g
Sodium 375mgYou can also read
