Meal Plan #20

**We don't provide meal plan for Breakfast as we assume you are having your BURN Protein Shake! Pictures for illustration purposes only

** Click Recipes for all recipes

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MONDAY

LUNCH -Caprese Avocado Salad

DINNER - Lamb Curry

TUESDAY

LUNCH - Left over Lamb Curry

DINNER -Mexican Burgers

WEDNESDAY

LUNCH - Left over Mexican Burgers

DINNER -CHICKEN AND ASPARAGUS STIR FRY

THURSDAY

LUNCH - Left over CHICKEN AND ASPARAGUS STIR FRY

DINNER -Mushroom Frittata

FRIDAY

LUNCH - Left over Mushroom Frittata

DINNER -Wonton Soup

SATURDAY

LUNCH - Wonton Soup

DINNER -Portuguese Cod with Spinach Almond Migas

SUNDAY

LUNCH -Portuguese Cod with Spinach Almond Migas

DINNER - Bangers & Mash

Lamb Curry  

INGREDIENTS

  • Marinade

    Curry

    • 2 kg lamb shoulder diced
    • 3 tablespoons Ghee
    • 1 medium Onion diced
    • 1 teaspoon cinnamon ground
    • 1 teaspoon Chili Powder
    • 2 teaspoons Salt
    • 1 teaspoon Pepper
    • 1 cup Heavy Cream
    • 1/2 cup flaked almonds
    • 3 tablespoons Cilantro roughy chopped
     
    Serves 14

2g of carbs per serve

METHOD

Marinade

  • In a mixing bowl combine all marinade ingredients.
  • Add the diced lamb and mix well.
  • Store in the fridge to marinate for at least 1 hour, or overnight.

Curry

  • In a large saucepan add the ghee and place over medium heat.
  • Add the onion, cinnamon & chili powder and saute for 3 minutes.
  • Add the marinated lamb, salt and pepper and stir to ensure that lamb is browning.
  • Allow the lamb to cook for 10 minutes before adding the cream and reducing the heat to low.
  • Simmer the curry, partially covered, for 1 hour. Check the lamb for tenderness. If the lamb is tough continue cooking until tender.
  • Remove the lid and simmer for another 10 minutes.
  • Add the flaked almonds and stir well. Add any extra seasoning.
  • Remove from the heat, garnish with coriander and serve.

Mexican Burgers

INGREDIENTS

 

Burger Patties

  • 500 g ground chicken
  • 2 scallions thinly sliced
  • 2 tablespoons cilantro finely chopped
  • 1 tablespoon Mexican Taco Seasoning
  • 1 teaspoon salt
  • 1 tablespoon olive oil

Burger Toppings

  • 4 slices cheddar cheese
  • 4 tablespoons sour cream
  • 4 romaine lettuce leaves
  • 1 red chili sliced - optional
  • 1 serve Guacamole Dip

Serves: 4

Carbs Per Serve: 3.5 grams

METHOD

  • In a mixing bowl, add the ground chicken, scallions, cilantro, Mexican Taco Spice and salt. Mix well.
  • Split the mixture into 4 balls and press them into burger patties. The mixture will be quite sticky, wetting or oiling your hands will make it easier to handle.
  • Place a large non-stick pan over high heat and add the oil.
  • Cook the burgers for 3-5 minutes on each side, until browned and cooked through.
  • Layer with lettuce, guacamole, the chicken patties, cheddar slice, sour cream, and fresh chili

 

CHICKEN AND ASPARAGUS STIR FRY

INGREDIENTS

 
  • 500g skinless chicken breast, cut into 1-inch cubes
  • Kosher salt, to taste
  • 1/2 cup chicken broth
  • 2 tablespoons soy sauce
  • 2 tablespoons water
  • 1 tbsp oil
  • 1 bunch asparagus, ends trimmed, cut into 2-inch pieces
  • 6 cloves garlic, chopped
  • 1 tbsp fresh ginger
  • 3 tablespoons fresh lemon juice
  • fresh black pepper, to taste

2 Serves

6.5g of carbs per serve

METHOD

  • Lightly season the chicken with salt.
  • In a small bowl, combine chicken broth and soy sauce.
  • Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes.
  • Add the garlic and ginger and cook until golden, about 1 minute. Set aside.
  • Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side.
  • Remove and set aside and repeat with the remaining oil and chicken. Set aside.
  • Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes.
  • Add lemon juice and water and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.

Caprese Avocado Salad

INGREDIENTS

 
  • 1/2 cup balsamic vinegar
  • 2 tablespoons sweetener
  • 1 tablespoon olive oil
  • 2 boneless, skinless thin-sliced chicken breasts
  • Kosher salt and freshly ground black pepper, to taste
  • 6 cups chopped romaine lettuce
  • 100g mozzarella
  • 1 cup cherry tomatoes, halved
  • 1 avocado, halved, seeded, peeled and diced
  • 1/4 cup basil leaves

Serves: 2

Carbs Per Serve: 7.5 grams

METHOD

  1. To make the balsamic reduction, add balsamic vinegar and sweetener to a small saucepan over medium heat. Bring to a slight boil and reduce by half, about 6-8 minutes; set aside and let cool.
  2. Heat olive oil in a medium skillet over medium high heat.
  3. Season chicken breasts with salt and pepper, to taste. Add to skillet and cook, flipping once, until cooked through, about 3-4 minutes per side. Let cool before dicing into bite-size pieces.
  4. To assemble the salad, place romaine lettuce in a large bowl; top with chicken, mozzarella, tomatoes, avocado and basil. Pour balsamic reduction on top of the salad and gently toss to combine.
  5. Serve immediately.

Mushroom Frittata

INGREDIENTS

  • 2 Tablespoons of coconut oil, to cook with
    2 cloves of garlic, minced or finely diced
    10 white button mushrooms, sliced
    1/4 medium onion, thinly sliced
    1 medium capsicum, diced
    3 Tablespoons of fresh parsley, chopped
    1 Tablespoon of Italian seasoning
    6 medium eggs
    1/4 cup of coconut cream
    Salt and pepper, to taste

Serves 2

10g of carbs per serve

METHOD:

1. Preheat oven to 200 C.
2. In a large pan over medium-high heat, melt the coconut oil. Add the garlic and saute until fragrant, about 30 seconds.
3. Add the mushrooms, onion, capsicum, parsley, and Italian seasoning. Saute until the vegetables are soft, about 5 minutes. Set aside and let cool.
4. In a medium bowl, whisk the eggs with the coconut cream. Add the cooled vegetable mixture and stir to combine. Season with salt and pepper, to taste.
5. Pour the egg mixture into a greased 8-inch (20 cm) baking dish. Place in the oven and bake for 25 to 30 minutes or until the eggs are cooked through.
6. Let cool slightly and serve.

Keep 1/2 for tomorrow lunch

Wonton Soup

INGREDIENTS

  • FOR THE MEATBALLS

    • 700g ground pork mince
    • 3 tablespoons coconut aminos or gluten free soy sauce
    • 2 tablespoons plus 1 teaspoon toasted sesame oil, divided
    • 1 teaspoon gluten free oyster sauce
    • 1 teaspoon fish sauce
    • 1 teaspoon grated fresh ginger
    • 1/4 teaspoon crushed red pepper flakes
    • 2 cloves garlic, minced
    • 2 green onions, chopped
    • 1 large egg

    FOR THE BROTH

    • 8 cups chicken stock
    • 2 cups water
    • 2 tablespoons oyster sauce
    • 2 tablespoons coconut aminos or gluten free soy sauce
    • 2 tablespoons fish sauce
    • 2 teaspoons grated fresh ginger
    • 1/2 teaspoon crushed red pepper flakes
    • 5 large mushrooms, thinly sliced
    • 1 bunch green onions, thinly sliced on a bias

10 Serves

6.4 grams of carbs per serve

METHOD:

  1. In a large mixing bowl, combine ground pork, coconut aminos, 1 tsp sesame oil, oyster sauce, fish sauce, ginger, red pepper flakes, garlic, green onions, and egg. Mix until well incorporated. Form the mixture into bite sized meatballs. It should yield about 40 meatballs.
  2. In a stock pot or dutch oven, heat the remaining 2 tbsp of sesame oil over medium high heat. Add the meatballs to the pot. Cook the meatballs until they are browned all over and cooked through. If they start to stick, splash a little chicken stock in the pot. Remove the meatballs from the pot and set aside.
  3. To the pot add chicken stock, water, oyster sauce, coconut aminos, fish sauce, ginger, and red pepper flakes. Bring to a boil and then reduce heat to low to simmer. Simmer for 10 minutes.
  4. Add the meatballs, mushrooms and cabbage to the broth. Let simmer for an additional 5 minutes before serving

Portuguese Cod with Spinach Almond Migas

INGREDIENTS

 
  • For the cod -
    ● 2 filets of cod (340 g), defrosted if frozen
    ● 1 Tablespoons of salt (15 g)
    ● 0.25 cup of olive oil (60 ml), to cook with
    ● 0.25 cup of fresh parsley (4 g), chopped
    ● 6 cloves of garlic (18 g), minced or finely diced
    For the migas -
    ● 2 Tablespoons of olive oil (30 ml), to cook with
    ● 4 cups of spinach (120 g), roughly chopped
    ● 0.25 cup of almond flour (30 g)
    ● 2 cloves of garlic (6 g), minced or finely diced
    ● Salt and pepper, to taste

 

Serves 2

9g of carbs per serve

METHOD:

1. Generously season the both sides of the cod filets with salt.
2. Add 60 ml of olive oil to a large nonstick pan over medium-high heat.
Gently place the fillets in the hot olive oil and cook for 5 minutes. Carefully turn over the fillets and add the parsley and garlic to the pan. Cook for an additional
1 minute. Remove from heat and set aside to rest.
3. In a different skillet, add 2 Tablespoons (30 ml) of olive oil over medium-high heat. Add the spinach to the skillet and saute until completely wilted, about 2 to 3
minutes.
4. Add the almond flour and garlic to the skillet. Continue to saute for an additional 1 to 2 minutes until the garlic is slightly browned. Season with salt and pepper, to taste.
5. Serve with migas with the cod and drizzled with the parsley sauce.

Bangers & Mash

INGREDIENTS

For the bangers -
● 2 Tablespoons of coconut oil (30 ml), to cook with
● 500g of sausages of your choice
For the mash -
● 1 head of cauliflower (600 g), broken into small florets
● 0.25 cup of butter, melted
● Salt, to taste

Serves 2

7g of carbs per serve

METHOD:

1. In a large pan, melt the coconut oil over medium-high heat. Add the sausage and brown on all sides.
2. Reduce the heat to medium and continue to fry the sausages until completely cooked through. Set aside to rest.
3. To make the cauliflower mash, microwave, boil, or steam the cauliflower until tender. Blend well with the butter and salt, to taste.
4. Serve the remaining cauliflower mash with the sausages.

 
 
  • 2 kg lamb shoulder diced
  • 3 tablespoons Ghee
  • 1 medium Onion diced
  • 1 teaspoon cinnamon ground
  • 1 teaspoon Chili Powder
  • 2 teaspoons Salt
  • 1 teaspoon Pepper
  • 1 cup Heavy Cream
  • 1/2 cup flaked almonds
  • 3 tablespoons Cilantro roughy chopped
    • 500 g ground chicken
    • 2 scallions thinly sliced
    • 2 tablespoons cilantro finely chopped
    • 1 tablespoon Mexican Taco Seasoning
    • 1 teaspoon salt
    • 1 tablespoon olive oil

     

    • 4 tablespoons sour cream
    • 4 romaine lettuce leaves
    • 1 red chili sliced - optional
    • 1 serve Guacamole Dip
    4 slices cheddar cheese
  • 500g skinless chicken breast, cut into 1-inch cubes
  • Kosher salt, to taste
  • 1/2 cup chicken broth
  • 2 tablespoons soy sauce
  • 2 tablespoons water
  • 1 tbsp oil
  • 1 bunch asparagus, ends trimmed, cut into 2-inch pieces
  • 6 cloves garlic, chopped
  • 1 tbsp fresh ginger
  • 3 tablespoons fresh lemon juice
  • fresh black pepper, to taste
  • ● 2 Tablespoons of coconut oil (30 ml), to cook with
    ● 500g of sausages of your choice

    ● 1 head of cauliflower (600 g), broken into small florets
    ● 0.25 cup of butter, melted
    ● Salt, to taste
  • 1/2 cup balsamic vinegar
  • 2 tablespoons sweetener
  • 1 tablespoon olive oil
  • 2 boneless, skinless thin-sliced chicken breasts
  • Kosher salt and freshly ground black pepper, to taste
  • 6 cups chopped romaine lettuce
  • 100g mozzarella
  • 1 cup cherry tomatoes, halved
  • 1 avocado, halved, seeded, peeled and diced
  • 1/4 cup basil leaves
  • 2 Tablespoons of coconut oil, to cook with
    2 cloves of garlic, minced or finely diced
    10 white button mushrooms, sliced
    1/4 medium onion, thinly sliced
    1 medium capsicum, diced
    3 Tablespoons of fresh parsley, chopped
    1 Tablespoon of Italian seasoning
    6 medium eggs
    1/4 cup of coconut cream
    Salt and pepper, to taste
    • 700g ground pork mince
    • 3 tablespoons coconut aminos or gluten free soy sauce
    • 2 tablespoons plus 1 teaspoon toasted sesame oil, divided
    • 1 teaspoon gluten free oyster sauce
    • 1 teaspoon fish sauce
    • 1 teaspoon grated fresh ginger
    • 1/4 teaspoon crushed red pepper flakes
    • 2 cloves garlic, minced
    • 2 green onions, chopped
    • 1 large egg

       

      8 cups chicken stock
      • 2 cups water
      • 2 tablespoons oyster sauce
      • 2 tablespoons coconut aminos or gluten free soy sauce
      • 2 tablespoons fish sauce
      • 2 teaspoons grated fresh ginger
      • 1/2 teaspoon crushed red pepper flakes
      • 5 large mushrooms, thinly sliced
      • 1 bunch green onions, thinly sliced on a bias

  • ● 2 filets of cod (340 g), defrosted if frozen
    ● 1 Tablespoons of salt (15 g)
    ● 0.25 cup of olive oil (60 ml), to cook with
    ● 0.25 cup of fresh parsley (4 g), chopped
    ● 6 cloves of garlic (18 g), minced or finely diced

    ● 2 Tablespoons of olive oil (30 ml), to cook with
    ● 4 cups of spinach (120 g), roughly chopped
    ● 0.25 cup of almond flour (30 g)
    ● 2 cloves of garlic (6 g), minced or finely diced
    ● Salt and pepper, to taste
  •  

Add some snacks as you need, here are some ideas:

Hard Boiled Eggs

Diet Jelly with cream

Peanut Butter

Nuts

Vegetable Sticks

Ham And Cream Cheese Roll ups

Pork, Bacon

Cottage Cheese And Berries

String Cheese

Sunflower Seeds

Pepperoni And Cheese

Mushrooms

Turkey And Cheese Roll Up

Parmesan Crisps

Beef Jerky

Salami

Broccoli

Spinach Or Kale Chips

Cauliflower

Cucumber

Sugar-Free Chocolate 88% Cocoa

Avocado

Olives

Dip

Celery

Tuna Salad

Full-Fat Yogurt

Pork Rinds

Pork Crackle

Prawns With Guacamole

Artichoke

Cucumber Feta Rolls

Broccoli Soup

Tofu

Chicken Salad

XLR8 Burn Protein Shake

Ham

Pickled Herring

Tomato And Mozzarella Salad

Cheddar Cheese

Celery And Peanut Butter

Edamame

SNAXX Minute Muffins

SNAXX Brownies

SNAXX Pancakes

SNAXX Cookies

SNAXX Protein Balls