Meal Plan #8

**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 - Open Burger

DINNER - Chicken Stir-Fry

TUESDAY

LUNCH - Left Over Chicken Stir-Fry

DINNER - Steak & Salad

WEDNESDAY

LUNCH - Steak Strips with Salad

DINNER - Lamb Shoulder

THURSDAY

LUNCH - Left over Lamb Shoulder

DINNER - Spaghetti Bolognese With Zoodles

FRIDAY

LUNCH - Left over Spaghetti Bolognese With Zoodles

DINNER - Broccoli & Cauliflower Gratin with Sausage

SATURDAY

LUNCH - Broccoli & Cauliflower Gratin with Sausage

DINNER - Stew

SUNDAY

LUNCH - Left Over Stew

DINNER - Roast Chicken

Chicken Stir-Fry

INGREDIENTS

500g chicken breasts , cut into thin slices
2 garlic cloves , minced
1 inch piece ginger , grated
4 tbsp gluten free soy sauce
1 tbsp apple cider vinegar
2 tbsp olive oil
1/2 cup onion , 80g
2 cups broccoli , 200g
1/2 red bell pepper , 100g
1 cup mushrooms , 80g
2 tsp sesame oil
1/2 tsp red pepper flakes

7g of Carbs per serve.

METHOD

  1. Marinate the chicken in the garlic, ginger, gluten free soy sauce, and apple cider vinegar in a bowl or ziplock bag and refrigerate for at least 30 minutes.

  2. Heat the olive oil in a large wok and cook the onions for two minutes. Add the broccoli and bell peppers and cook for a few more minutes until crisp tender, then remove the vegetables from the wok and add to a bowl with a foil cover to keep warm.

  3. Drain the chicken from the marinade (keep the marinade, we will cook it later) and add a little more oil to your wok and cook the chicken over a high heat for 3-4 minutes per side or until chicken pieces are fully cooked.

  4. Return the cooked vegetables to the wok along with the remaining stir fry marinade, mushrooms, sesame oil, and red pepper flakes and cook for about three to four more minutes until the mushrooms are cooked.

  5. Serve hot.

Steak & Salad

INGREDIENTS

1 cut of steak per serve
Lettuce
Tomato
Capsicum
Cucumber
Avocado
Cheese
Onion

Carbs 6 grams per serve

METHOD

Prepare

  • Prepare the Steak to your liking, grill or pan fried.
  • Prepare salad with ingredients you like. Ingredients list is a guide only. Adjust carb count to suit.
  • Prepare a separate bowl for lunch tomorrow.
  • Season with salt, pepper and low carb sauce of your liking.

 

Lamb Shoulder

INGREDIENTS

  • 2 tablespoons duck fat, tallow, coconut oil or other good quality fat
  • 2 brown onions, finely chopped
  • 2 garlic cloves, minced
  • 1½ teaspoons ground cumin
  • 1 tin (400 g) whole peeled tomatoes
  • 1 – 2 celery, peeled and sliced
  • 500 ml beef stock
  • 1 x 2.3 kg lamb shoulder with bone

Serves 8

Carbs 4g per serve

METHOD

  • Heat a saucepan with the fat/oil over a medium-high heat. Add the onions and cook for 5 – 8 minutes until caramelised, stirring occasionally. Add the garlic and celery and cook for a further 5 minutes until slightly softened and starting to colour. Add the stock and whole, peeled tomatoes, bring to the boil and remove from the heat. Season with sea salt and freshly cracked pepper.

    Preheat the oven to 90°C.

    Score the fat of the lamb shoulder using a sharp knife and evenly rub sea salt, freshly cracked pepper and cumin into the fat.

    Place the lamb in a casserole dish, fat side up, then pour the tomato, carrot and onion sauce over the lamb. Cover the dish with a lid or tightly seal with at least two layers of foil, keeping sealed so no steam can escape. Slowly cook the lamb for 8 – 12 hours. To check if it’s ready, see if the meat pulls away easily from the bone. If there is any resistance, it needs to be cooked for a little longer. Serve with your favourite salad or side.

    Use a slow cooker or pressure cooker if preferred.

 

Spaghetti Bolognese With Zoodles  

INGREDIENTS

  • 1 yellow onion
  • 1 garlic clove
  • 3 celery stalks
  • 500g ground beef
  • 1 tbsp butter or olive oil
  • 2 tbsp tomato paste
  • Tin of crushed tomatoes
  • 1 tsp salt
  • ¼ tsp pepper
  • 1 tbsp dried oregano or dried basil
  • 1 tbsp Worcestershire sauce
  • water (optional)
  • 2 zucchini
  • 2 tbsp butter or olive oil
  • salt or pepper

Serves 4

7 grams of carbs per serve

METHOD

  1. Chop the vegetables finely. Sauté in butter or olive oil until soft and add the ground beef.
  2. Sauté on high heat until everything has turned a nice color. Add the remaining ingredients, stir and let simmer on medium high for 15 minutes.
  3. Lower the heat some more. Add water if the sauce is getting too thick. Let simmer for 20 minutes or more. The longer the sauce is allowed to simmer, the better the flavour.
  4. In the meantime, make the noodles. Use a spiralizer, mandolin or peeler to make long, thin strips of zucchini.
  5. Heat a frying pan and toss them around quickly in butter or olive oil. A minute is enough to keep them from going to soft.
  6. Taste the sauce and add more salt and pepper if needed.
  7. Serve the noodles warm with the hot sauce on top. Finish with a good grating of Parmesan cheese.

Broccoli and Cauliflower Gratin with Sausage

INGREDIENTS

1 leek
1 yellow onion
1 cup broccoli, in florets
1/2 cauliflower, in florets
6-8 sausages in links, precooked links
2 tbsp butter, for frying
2 tbsp Dijon mustard
1 cup sour cream or crème fraîche
1/2 cup shredded cheese
4 tbsp fresh thyme
salt and pepper

8 grams of carbs per serve

METHOD

  1. Preheat the oven to 180°C
  2. Coarsely chop the leek and onion. Chop the broccoli and cauliflower florets into chunks. Slice the sausage links into pieces.
  3. Fry onion and vegetables in butter in one pan and the sausage in a separate pan.
  4. Put the vegetables in a baking dish, blend the mustard with the sour cream and pour over the vegetables.
  5. Add the sausage and cheese on top and season with thyme.
  6. Bake in oven on upper rack for 15 minutes.

 

Beef Stew

INGREDIENTS

  • 1 1/4 kg trimmed beef chuck roast, cubed (1 inch)
  • 1/2 cup whole mushrooms, quartered
  • 1/2 celery root, peeled and cubed into 3/4 inch pieces(or sub turnips or radishes)
  • 1/2 pearl onions, trimmed and peeled (or regular onion, large dice)
  • 2-3 ribs celery, sliced
  • 2 cloves garlic, sliced
  • 2 tbsp tomato paste
  • 2 tbsp olive oil, avocado oil, or bacon grease
  • 5 cups beef broth
  • 1 large bay leaf
  • 1/2 tsp dried thyme
  • salt and pepper to taste

 

Serving 4

7g carbs

METHOD:

PREPARATION:

  • Remove the chuck roast from the refrigerator to come to temperature. Quarter the mushrooms and set aside. Wash and chop the vegetables, including the garlic, putting them together in a bowl for later. Trim the excess fat off of the chuck roast and cut into 1-inch cubes. Thoroughly mix two teaspoons of oil into the beef.

METHOD:

  • Place a dutch oven or heavy bottomed pot on the stove over medium heat. When hot, add the rest of the oil and swirl to coat the bottom of the pot. Add the mushrooms and stir to coat. Do not disturb them for 2 minutes. Stir and let them cook for two minutes more. Remove the mushrooms from the pot and add them to the other vegetables.
  • Brown the beef in the pot in batches, adding more oil as needed. Place all of the beef into the pot and stir in the bay leaf, thyme, and tomato paste making sure to coat the beef. Let it cook for less than a minute, then slowly add 1 cup of broth while scraping up the browned bits from the bottom of the pot. Add the rest of the broth and bring the stew up to a simmer. Cover and reduce the heat to low-ish and simmer gently for 1 1/2 hours.
  • Insert a fork into a piece of meat to check for tenderness, it should meet little to no resistence. If tough, let it cook another 20 minutes. When tender, add the vegetables and turn up the heat until it simmers. Turn down the heat and simmer uncovered for 40 minutes to an hour or until the vegetables and meat are tender. Add salt and pepper to taste.
  • Makes 11 cups with approximately 1 3/4 cups per serving.

Open Burger

INGREDIENTS

1 piece of bacon per burger
1 egg per burger
1 burger patty (alternatively choose shaved deli meat)*
Lettuce
Smashed Avocado
Cheese
Onion
Gherkin/Pickle
Sliced Tomato
Low carb sauce of your choice*.

5-6 grams of carbs per burger. *Shaved deli beef. *Without sauce.

METHOD

1. Prepare salad items as required.
Set aside.


2. Cook burger patty or prepare shaved deli beef.


3. Stack/layer the burger to your liking. Add sauce if preferred.

Roast Chicken

INGREDIENTS

  • 1 whole chicken
  • salt and pepper
  • 1 tbsp neutral oil

COMPOUND BUTTER

  • 4 tbsp salted butter, softened
  • 2 tsp fresh parsley, minced and squeezed dry
  • 1 tsp grated lemon zest

INGREDIENTS FOR CHICKEN CAVITY AND PAN

  • 1 small onion, quartered
  • 1 whole lemon (multiple use)
  • 2 large garlic cloves, gently crushed
  • fresh parsley sprigs
  • 1/2 cup water

INGREDIENTS FOR vegetables

  • asparagus
  • broccoli
  • cauliflower

Serves: 4

7g of carbs per serve

METHOD:

PREPARATION:

  • Preheat oven to 180 degrees C and position rack to the middle of the oven.
  • Remove the giblets, neck, gizzards and any other goodies from the cavity of the chicken. Rinse under a slow stream of water (to minimize splashing) and dry the chicken well, inside and out, with paper towels.
  • Place the softened butter in a small bowl. Roll the lemon firmly on the counter and zest, adding the zest to the bowl with the butter. Finely mince the parsley, squeeze dry in a paper towel, and add it to the butter. Mix the lemon zest and parsley into the butter.
  • Cut the lemon in half horizontally, the onion into quarters, and peel and gently crush the garlic cloves (I use the flat of my knife).

METHOD:

  • Loosen the skin over the chicken breast and thighs by working your hand between the skin and the meat (at the cavity end). Apply the compound butter under the skin, covering the chicken breasts and thighs. It won't spread nicely because the chicken is cold and moist and the butter will want to clump. It's okay.
  • Rub the lemon halves all over the surface of the chicken, then cut them in half again, into quarters. Rub oil over all surfaces of the chicken. Season the chicken well, inside and out, with salt and pepper - protein loves salt. Any leftover compound butter can be added to the pan or roaster.
  • Place two lemon quarters, an onion quarter, a clove of garlic and several sprigs of parsley into the cavity of the chicken. Arrange the rest of the lemon, onion, garlic and several sprigs of parsley in the pan around the chicken.

ROAST:

  • Follow the roasting times recommended. Generally 40 minutes per kg plus 30 minutes.
  • Check the pan during roasting. If it becomes dry, add some water. This will help make a tasty natural juice to serve over the carved chicken. Place under the broiler if more browning is desired.
  • Tent the chicken loosely with a piece of foil and let rest for 30 minutes up to an hour. Remove the chicken from the pan and scrape up any browned bits into the accumulated pan juices. Sometimes heating the pan helps the process. Strain the juices, skim the fat, adjust seasoning, and serve with the chicken.

Steam:

  • Place vegetables in a steamer and cook to desired texture. Mash cauliflower if preferred.

500g chicken breasts
8 garlic cloves
1 piece ginger 
soy sauce
apple cider vinegar
olive oil
6 onion
2 cups broccoli 
red bell pepper 
1 cup mushrooms 
sesame oil
red pepper flakes
1 cut of steak (Multiply for number of serves)
Lettuce
Tomato
Capsicum
Cucumber
Avocado
Cheese
Onion
duck fat, tallow
ground cumin
2 tins (400 g) whole peeled tomatoes
8 celery, peeled and sliced
500 ml beef stock
1 x 2.3 kg lamb shoulder with bone
500g beef mince
butter
tomato paste
dried oregano or dried basil
1 tbsp Worcestershire sauce
2 zucchini
1 leek
1 cup broccoli
1/2 cauliflower
6-8 sausages in links
2 tbsp butter
2 tbsp Dijon mustard
1 cup sour cream or crème fraîche
1/2 cup shredded cheese
fresh thyme
1 1/4 kg trimmed beef chuck roast
1/2 cup whole mushrooms
1/2 celery root (or sub turnips or radishes)
1/2 pearl onions (or regular onion, large dice)
5 cups beef broth
1 large bay leaf
1/2 tsp dried thyme
Bacon (1 piece per burger)
Eggs (1 egg per burger)
burger patties (alternatively choose shaved deli meat)*
Lettuce
Avocado
Cheese
Onion
Gherkin/Pickle
Sliced Tomato
Low carb sauce of your choice*.
1 whole chicken
fresh parsley
lemon zest
1 whole lemon
parsley sprigs
asparagus
broccoli
cauliflower



 

 

 

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