MEAL PLAN No. 3

Meal Plan No.3

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

 

  • Overview
  • Recipes
  • Shopping List
  • Snacks

MONDAY

LUNCH - SPICED BEEF WRAPS

DINNER -BEEF AND BROCCOLI STIR FRY

TUESDAY 

LUNCH - BEEF & SALAD

DINNER -SAUSAGE AND ONION BAKE

WEDNESDAY 

LUNCH - LEFTOVER SAUSAGE AND ONION BAKE

DINNER - BURGER WITHOUT THE BUN

THURSDAY 

LUNCH - Tuna Melts

DINNER -Grilled Chicken & Peanut Sauce

FRIDAY 

LUNCH - LEFTOVER Chicken & Peanut Sauce

DINNER - PORK EGG ROLL IN A BOWL

SATURDAY 

LUNCH - LEFT OVER PORK EGG ROLL IN A BOWL

DINNER - WONTON-LESS SOUP

SUNDAY

LUNCH - CHEESE TOASTIE

DINNER - BBQ RIBS

Beef and broccoli stir fry

INGREDIENTS

  • 500g thin cut beef round steak, sliced into thin strips
  • 1/4 cup oyster sauce
  • 3 tablespoons fish sauce
  • 1/4 cup beef stock
  • 1 tablespoon toasted sesame oil
  • 1 teaspoon grated fresh ginger
  • 1/4 teaspoon crushed red pepper flakes
  • 4 cloves garlic, minced
  • 250g fresh broccoli florets
  • 3 tablespoons olive oil

 

9 grams of carbs per serve

METHOD

  1. Slice the steak into thin strips
  2. In a large mixing bowl, combine the oyster sauce, fish sauce, beef stock, sesame oil, ginger, red pepper flakes, and garlic.
  3. Add the steak to the bowl and mix until all pieces are coated. Set aside. Let the steak marinate for an hour, up to 24 hours.
  4. While the meat is marinating, clean and trim the broccoli.
  5. Heat a wok or a large pan over high heat. Add the olive oil to the pan.
  6. Once the pan is very hot, add the broccoli, coating it in the oil and stir frying for 2 to 3 minutes.
  7. Remove the beef from the marinade and add to the hot pan. Stir fry 2 to 3 minutes.
  8. Continue stir frying over high heat until the meat is cooked through and the sauce has reduced and thickened. This will happen naturally with high heat and continuous stirring.

Spiced beef wraps

INGREDIENTS

  • 12 tbsp coconut oil
  • 1/4 onion, diced small
  • 300g ground beef
  • 1 red bell pepper, diced small
  • 2 tbsp cilantro, chopped
  • 1 tsp ginger, minced
  • 4 cloves garlic, minced
  • 2 tsp cumin
  • Salt and pepper, to taste
  • 8 large cabbage

6 grams of carbs per serve

METHOD

  1. Place 1-2 tbsp of coconut oil into a frying pan and sauté the onions, ground beef, and peppers on medium heat.
  2. When the ground beef is cooked, add in the cilantro, ginger, garlic, cumin, salt, and pepper to taste.
  3. Fill a large pot 3/4 full with water and bring to a boil.
  4. Using tongs, blanch each cabbage leaf in the boiling water (put each leaf into the boiling water for 20 seconds). Then plunge each leaf into some cold water before draining and placing onto a plate.
  5. Spoon the beef mixture onto each lettuce leaf and fold into a roll.

Beef & Salad

INGREDIENTS

  • 500g sirloin steak, rump or fillet
  • 3 cups leafy greens
  • ½ cup purple cabbage thinly sliced
  • ¾ cup mint
  • ¾ cup cilantro
  • ¾ cup basil
  • 2 cucumbers diced
  • 2 large red chilies seeds removed and diced finely
  • 3 tbsp fish sauce
  • 3 tbsp lime juice

Serves 4

9grams of carbs per serve

METHOD

  1. Mix together the lime zest, lime juice, fish sauce.
  2. Heat a pan over medium-high heat and brush the steaks with some oil.
  3. Pan fry (or grill) on each side for a few minutes until cooked.
  4. Set aside to rest for a few minutes and then slice thinly.
  5. Place the salad ingredients and the sliced beef in a large bowl and pour over the dressing.
  6. Toss the salad and serve

Sausage and caramelized onion breakfast bake

INGREDIENTS

  • 1 medium onion, diced
  • 2 tbsp butter
  • 3 tbsp garlic, minced
  • 450g sausage
  • 250g mushrooms, sliced
  • 3 tbsp tomato paste
  • 1 tbsp hot sauce
  • 10 large eggs
  • 1 cup sharp cheddar cheese, shredded
  • 2/3 cup Parmesan cheese, grated
  • sea salt and black pepper, to taste

Serves 10

5 grams of carbs per serve

METHOD

  1. In a large sauté pan over low-medium heat, add onion, butter, garlic, and salt and pepper. Cook until onions are nice and caramelized – About 20 minutes.
  2. While the onions are cooking – In a large pan, brown the sausage. Once the sausage is nearly finished cooking, add mushrooms, tomato paste, and hot sauce, and sauté 5-10 more minutes. Mix caramelized onions into meat mixture.
  3. In a large mixing bowl, crack all 10 eggs and fork whisk. To the eggs, mix in cheddar cheese and Parmesan cheese.
  4. Preheat oven to 180°
  5. In a baking dish add and spread evenly. Pour egg mixture over the top of the meat. Use a fork to poke holes down into the meat to allow the eggs to mix just slightly into the meat.
  6. Bake for 40 minutes. Once finished, the top should be a nice golden brown color.
  7. Add a dollop of sour on top (The sour cream is not counted in the nutritional information.)

Burger without the Bun

INGREDIENTS

  • 500g ground beef
  • 1 cup minced mushrooms
  • 2 tsp paprika
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • salt and pepper, to taste
  • 6 slices cheese

TOPPINGS

  • lettuce, mayonaise, pickled red onions, avocado, cheddar cheese

Add the extra carbs in

Serves 6

5 grams of carbs per serve

METHOD

  1. Mix all patty ingredients in bowl. Form individual patties, then put on grill or cook in pan for 5-8 minutes per side until desired doneness
  2. Add additional toppings as wanted.

Tuna Melts

INGREDIENTS

    • 1 cup mayonnaise or sour cream
    • 4 celery stalks
    • ½ cup dill pickles, chopped
    • 250g tuna in olive oil
    • 1 teaspoon lemon juice
    • 1 garlic clove, minced
    • salt and pepper, to taste
    Topping

     

    • 23 lb shredded cheese
    • ¼ teaspoon cayenne pepper or paprika powder
    For serving

     

    • 170g leafy greens
    • olive oil
    Oopsie bread (makes 6-8)

     

     

    Serves 4
    Carbs per serving 5g

METHOD

    1. Preheat the oven to 175°C
    2. Mix the salad ingredients well.
    3. Place the bread slices on a baking sheet lined with parchment paper. Spread the tuna mix on the bread and sprinkle cheese on top.
    4. Add some paprika powder or cayenne pepper.
    5. Bake in oven until the cheese has turned a nice color, about 15 minutes. Serve the sandwich with some leafy greens drizzled with olive oil.

    Oopsie bread

    1. Preheat the oven to 150°C
    2. Separate the egg yolks into one bowl and the egg whites into another.
    3. Whip egg whites together with salt until very stiff. You should be able to turn the bowl over without the egg whites moving.
    4. Mix the egg yolks and the cream cheese well. If you want, add the psyllium seed husk and baking powder. (This makes the Oopsie more bread-like).
    5. Gently fold the egg whites into the egg yolk mix – try to keep the air in the egg whites.
    6. Put 8 oopsies on a parchment-lined baking tray.
    7. Bake in the middle of the oven for about 25 minutes – until they turn golden.
    .

Grilled chicken in peanut sauce

INGREDIENTS

  • 1 Tbsp lime juice
  • 1 Tbsp fish sauce (sugar free)
  • 1 Tbsp rice wine vinegar (sugar free)
  • 1 Tbsp soy sauce (wheat free)
  • 1 Tbsp avocado oil
  • 1 tsp minced fresh ginger
  • 1 tsp minced fresh garlic
  • 1 tsp cayenne pepper
  • 1 tsp ground coriander
  • 1 tsp granulated sweetener
  • 6 skin on chicken thighs

For the Peanut Sauce:

  • 1/2 cup peanut butter or almond butter (sugar free, all natural)
  • 1 tsp minced fresh ginger
  • 1 tsp minced fresh garlic
  • 1 Tbsp chopped fresh jalapeño pepper
  • 1 Tbsp fish sauce (sugar free)
  • 2 Tbsp rice wine vinegar (sugar free)
  • 1 Tbsp lime juice
  • 2 Tbsp water
  • 2 Tbsp granulated sweetener

6 servings

9 grams of carbs per serve

METHOD

For the Chicken:

    1. Combine the lime juice, fish sauce, rice wine vinegar, soy sauce, avocado oil, ginger, garlic, cayenne pepper, ground coriander and sweetener in a large bowl and whisk together.
    2. Add the chicken pieces and stir to coat the chicken thoroughly with the marinade.
    3. Cover and refrigerate for a minimum of one hour, up to 24 hours.
    4. Remove from the refrigerator 1/2 hour before cooking and preheat the grill.
    5. Grill the chicken for about 6-8 minutes per side over medium heat, or until a thermometer inserted in the center reads 165 degrees.
    6. Remove and serve with peanut sauce.
  1. Optional garnishes include shredded cabbage, chopped peanuts, chopped scallions and chopped cilantro.

For the Peanut Sauce:

  1. Combine all of the sauce ingredients in a blender, magic bullet, or food processor and blend until smooth.
  2. Taste and adjust sweetness and saltiness to your preference before serving.
 

Pork Egg Roll in a bowl

INGREDIENTS

  • 2 tablespoons sesame oil
  • 3 cloves garlic, minced
  • 1/2 cup onion, diced
  • 5 green onions, sliced
  • 500g ground pork mince
  • 1/2 teaspoon ground ginger
  • sea salt and black pepper, to taste
  • 1 tablespoon Sriracha or garlic chili sauce, more to taste
  • bag coleslaw mix
  • 3 tablespoons Coconut Aminos or gluten free soy sauce
  • 1 tablespoon rice vinegar
  • 2 tablespoons toasted sesame seeds

Serves 4

Carbs 7 grams per serve

METHOD

  1. Heat sesame oil in a large pan over medium high heat.
  2. Add the garlic, onion, and white portion of the green onions. Sauté until the onions are translucent and the garlic is fragrant.
  3. Add the ground pork, ground ginger, sea salt, black pepper and Sriracha. Sauté until the pork is cooked through.
  4. Add the coleslaw mix, coconut aminos, and rice wine vinegar. Sauté until the coleslaw is tender.
  5. Top with green onions and sesame seeds before serving.

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

Serves: 10

6.4g 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.
 

Cheese Toastie

INGREDIENTS

  • 1 head riced cauliflower cooked
  • 1 egg beaten
  • 300 g cheddar or Edam cheese grated
  • 12 slices mozzarella Cheese
  • 1/4 teaspoon dried sage
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon ground mustard seed
  • 1/4 teaspoon dried thyme
  • ground black pepper
  • butter for greasing
  • fresh parsley for garnishing

 

9 grams of carbs per serve without the veggies.

METHOD

  • Strain excess liquid from cooked cauliflower rice.
  • Combine riced cauliflower, beaten egg and 1/2 cup of the grated cheese in a bowl then sprinkle some pepper, mustard seed, sage, oregano and thyme. Mix well.
  • In a slightly greased baking sheet, form cauliflower mixture resembling a slice of bread. This recipe made 4 slices, about ½ inch thick for each slice. More slices for thinner pieces.
  • Bake cauliflower slices in a preheated oven of 180C for about 10 to 12 minutes.
  • In a pan, melt butter at low heat and lay one slice of cauliflower “bread,” cover with slices of mozzarella cheese, sprinkle with the grated cheese, then top with slices of mozzarella cheese and cover with another slice of cauliflower “bread.”
  • Cover pan and watch closely as mozzarella cheese melts over low heat. Occasionally check the bottom side to avoid burning.
  • Flip to the other side and continue to melt mozzarella cheese. Edam cheese doesn’t melt quickly so it will just blend with the melted mozzarella cheese. Use a multi-serving wide flat/wide-slotted tongs to safely flip the cauliflower sandwich.
  • Once mozzarella has melted to your desired consistency, transfer to a plate, garnish with parsley and enjoy

 

 

BBQ Smoked Ribs

INGREDIENTS

  • 1.1kg rack spare ribs 

Sugar-free BBQ Sauce

  • 1/2 cup crushed tomatoes
  • 1 tbsp Worcestershire sauce
  • 1 tbsp smoked paprika
  • 1/2 tsp cayenne pepper
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 cloves garlic
  • 1/4 tsp stevia powder

Serves: 3

5 grams of carbs per serve without the veggies.

METHOD

  • Mince the garlic cloves. In a bowl combine the BBQ sauce ingredients and mix well.
  • Place the rack of ribs into a slow cooker and pour the BBQ sauce all over.
  • Put the slow cooker on low and cook for 8 hours, or on high for 4 hours.
  • Once cooked, preheat the oven to 210C. Carefully take out the rack of ribs from the slow cooker (the bones will fall off easily) and place on a baking tray. Spoon half of the BBQ sauce from the slow cooker and pour over the ribs.  
  • Bake in the oven for an additional 10 minutes to get that crispy flavourful skin.
  • Take the remainder of the BBQ sauce and put it in a bowl. You can use it later to dip the ribs in.  
  • Cut the ribs up and they are ready to serve!!

 

SHOPPING LIST

500g thin cut beef round steak, sliced into thin strips

1/4 cup oyster sauce

fish sauce

1/4 cup beef stock

1 tablespoon toasted sesame oil

1 teaspoon grated fresh ginger

1/4 teaspoon crushed red pepper flakes

15 cloves garlic, minced

250g fresh broccoli florets

3 tablespoons olive oil

12 tbsp coconut oil

2 onion, diced small

1kg ground beef mince

1 red bell pepper, diced small

2 tbsp cilantro, chopped

1 tsp ginger, minced

2 tsp cumin

Salt and pepper

8 large cabbage

500g sirloin steak, rump or fillet

5 cups leafy greens

½ cup purple cabbage thinly sliced

mint

basil

2 cucumbers 

2 large red chilies  

fish sauce

lime juice

lemon juice

sesame oil

7 green onions, sliced

1.5kg ground pork mince

garlic chili sauce 

bag coleslaw mix

1.1kg rack spare ribs 

1/2 cup crushed tomatoes

Worcestershire sauce

stevia powder

Butter

3 tbsp garlic, minced

450g sausage

700g mushrooms, sliced

3 tbsp tomato paste

1 tbsp hot sauce

15 large eggs

Cheddar cheese, shredded

Parmesan cheese, grated

paprika

onion powder

garlic powder

6 slices cheese

1 cup mayonnaise or sour cream

4 celery stalks

½ cup dill pickles, chopped

250g tuna in olive oil

140g cream cheese

psyllium husk powder

baking powder

rice wine vinegar (sugar free)

soy sauce (wheat free)

avocado oil

minced fresh ginger

minced fresh garlic

cayenne pepper

ground coriander

granulated sweetener

6 skin on chicken thighs

8 cups chicken stock

1 bunch green onions

1 head cauliflower

12 slices mozzarella Cheese

sage

oregano

mustard seed

dried thyme

 

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

 

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