Meal Plan - Week 3

Meal Plan - Week Three

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

** Click Recipes for all recipes

  • Overview
  • Recipes
  • Shopping List
  • Snacks

MONDAY

LUNCH -BEEF AND CHORIZO EMPANADAS

DINNER -Ginger and five-spice pork with cucumber salad

TUESDAY

LUNCH - Left over Ginger and five-spice pork

DINNER -PAPRIKA & GARLIC WINGETTES

WEDNESDAY

LUNCH - Left over -PAPRIKA & GARLIC WINGETTES

DINNER -Salt and pepper squid

THURSDAY

LUNCH - Left over Salt and pepper squid

DINNER -Spiced flathead with wok-tossed vegetables

FRIDAY

LUNCH - Left over flathead

DINNER -Lemon and garlic grilled spatchcocks

SATURDAY

LUNCH - Left over Lemon and garlic grilled spatchcocks

DINNER -Pork medallions with tomato, oregano & pine nuts

SUNDAY

LUNCH - Mushroom and broccolini crustless quiche

DINNER - SALMON ZOODLES WITH KALE PESTO AND FETA

BEEF AND CHORIZO EMPANADAS  

INGREDIENTS

  • Tuna Mayonnaise

    • 50 g tinned/canned tuna drained
    • 3 tbsp mayonnaise

    Baked Egg With Bacon & Chives

    • 1 egg
    • 2 tbsp cooked bacon pieces
    • 1 tbsp fresh chives chopped

    Prawn Cocktail

Serves 1

6.5g of carbs per serve

METHOD

    • Tuna Mayonnaise

      • Mix the tuna and mayonnaise and any spices you like, add to the centre of the avocado boat.
      • Sprinkle with salt and cracked pepper.

      Baked Egg With Bacon & Chives

      • Crack an egg into the hollowed out centre of the avocado. Bake at 180C/350F for 10 minutes, or until the egg is cooked to your preference.
      • Serve with cooked bacon pieces and chopped chives (optional) with salt and cracked pepper.

      Prawn Cocktail

      • Mix the pre-cooked prawns, mayonnaise, tomato paste and chilli (optional) together.
      • Place into the avocado centre. Garnish with a sprinkle of chilli, salt and cracked pepper.

Ginger and five-spice pork with cucumber salad

INGREDIENTS

  •  
    • 1/4 cup (60ml) reduced-salt soy sauce
       
      2 tablespoons Chinese rice wine (shaohsing)*
       
      2 teaspoons grated ginger
       
      1 1/2 teaspoons five-spice powder
       
      4 x 160g butterflied pork steaks, trimmed
       
      1 cucumber, thinly sliced
       
      100g snow pea sprouts, trimmed
       
      Juice of 1 lime, plus wedges to serve
       
      1 tablespoon olive oil

 

Serves 4

7g of carbs per serve

METHOD

  • Step 1
    Combine soy sauce, wine, ginger and 1 teaspoon five-spice powder in a bowl. Add pork and turn to coat. Cover and refrigerate for 15 minutes.
  • Step 2
    Meanwhile, combine the cucumber and sprouts in a bowl with lime juice and remaining five-spice powder.
  • Step 3
    Heat oil in a large frypan over medium heat. When hot, cook pork about 2-3 minutes each side. Serve with cucumber salad and lime wedges. * From Asian food shops and selected supermarkets. Substitute dry sherry.

 

Paprika & garlic wingettes

INGREDIENTS

 
  • 20 (about 1.2kg) chicken wing drumettes
  •  
    2 tablespoons fresh lemon juice
  •  
    2 teaspoons extra light olive oil
  •  
    2 teaspoons sweet paprika
  •  
    2 garlic cloves, crushed
  •  
    Extra light olive oil, to grease
  •  

 

4 Serves

1g of carbs per serve

METHOD

 
  • Step 1
    Preheat oven to 200°C. Combine the chicken wingettes, lemon juice, oil, paprika and garlic in a large glass or ceramic dish. Set aside for 5 minutes to develop the flavours.
  • Step 2
    Brush a baking dish with oil to grease. Add chicken to the dish and bake in oven for 20 minutes or until cooked through.
  • Step 3
    Serve immediately.

Salt and pepper squid

INGREDIENTS

 
  • 500g baby squid hoods
  •  
    1 1/2 teaspoons Sichuan peppercorns
  •  
    3/4 teaspoon black peppercorns
  •  
    1/2 teaspoon sea salt flakes
  •  
    1/4 teaspoon chilli flakes
  •  
    1 tablespoon olive oil
  •  
    Lemon wedges, to serve

4 Serves

1g of carbs per serve

METHOD

  • Step 1
    Use a small sharp knife to cut squid hoods lengthways from opening to tip. Lay squid hoods flat, inside up, on a clean work surface and score diagonally. Cut squid hoods into quarters. Pat dry with paper towel and place in a bowl.
  • Step 2
    Place the combined peppercorns in a small saucepan over medium heat and cook, stirring, for 30 seconds or until fragrant. Remove from heat. Transfer to a mortar with the sea salt and chilli, and gently pound with a pestle until a coarse powder forms. Place in a small bowl.
  • Step 3
    Add the oil to the squid and gently toss to coat.
  • Step 4
    Heat a large heavy-based frying pan over high heat. Add one-quarter of the squid and cook, turning occasionally, for 2-3 minutes or until golden and just cooked. Transfer to a heatproof bowl. Sprinkle with one-quarter of the spice mixture and gently toss to coat. Repeat, in 3 more batches, with the remaining squid and spice mixture, reheating pan between batches.
  • Step 5
    Divide the squid among serving bowls and serve immediately with the lemon wedges.

Spiced flathead with wok-tossed vegetables

INGREDIENTS

 
  • 4 x 120g skinless flathead fillets, deboned, halved
  •  
    1 teaspoon dried chilli flakes
  •  
    1 teaspoon five spice powder
  •  
    1 tablespoon olive oil
  •  
    1 head broccoli, cut into small florets
  •  
    1 bunch asparagus, woody ends trimmed, roughly chopped
  •  
    1 red capsicum, finely chopped
  •  
    2 tablespoons soy sauce
  •  
    1 tablespoon Chinese rice wine

 

Serves 4

3g of carbs per serve

METHOD:

  • Step 1
    Toss fish in a bowl with 1/2 teaspoon each of the chilli flakes and five spice. Season.
  • Step 2
    Heat oil in a wok over medium heat. In 2 batches, cook fish for 2 minutes on each side or until cooked through. Transfer to a plate. Cover tightly with foil to keep warm.
  • Step 3
    Increase the heat to high, then stir-fry vegetables for 1 minute. Add the soy, rice wine and remaining chilli flakes and five spice. Stir-fry for a further 2-3 minutes until vegetables are just tender. Divide among 4 plates and top with fish fillets.

Lemon and garlic grilled spatchcocks

INGREDIENTS

  •  
      • 4 (size 5 or 6) spatchcocks, halved lengthways
      •  
        reduced-fat tzatziki dip, to serve
      •  
        rocket leaves, to serve
      •  
        lemon wedges, to serve

      MARINADE

      •  
        2 large lemons, juiced
      •  
        2 garlic cloves, crushed
      •  
        1/4 cup fresh flat-leaf parsley, chopped
      •  
        2 tablespoons olive oi

4 Serves

1 grams of carbs per serve

METHOD:

  • Step 1
    Soak skewers in water for 15 minutes.
  • Step 2
    Thread 2 skewers through each spatchcock half. Place into a large, shallow ceramic dish.
  • Step 3
    Make marinade: Whisk all ingredients in a jug. Season with salt and pepper. Pour over spatchcocks and turn to coat. Cover. Refrigerate for 4 hours or overnight, if time permits.
  • Step 4
    Grease and preheat barbecue grill on medium heat. Barbecue spatchcocks, turning occasionally and basting with marinade, for 30 to 40 minutes or until cooked through. Serve with tzatziki, rocket and lemon wedges.

Pork medallions with tomato, oregano & pine nuts

INGREDIENTS

 
  • 60g semi-dried tomatoes, patted dry with paper towel, finely chopped
  •  
    1/2 tablespoon toasted pine nuts, finely chopped
  •  
    1 tablespoon chopped fresh oregano
  •  
    1 lemon, rind finely grated
  •  
    1 garlic clove, crushed
  •  
    Salt & freshly ground black pepper
  •  
    4 (about 1.5cm-thick) pork medallion butterfly steaks, all visible fat trimmed
  •  
    1/2 teaspoon olive oil
  •  
    2 tablespoons water

MARINADE

  •  
    2 tablespoons fresh lemon juice
  •  
    1 teaspoon extra virgin olive oil
  •  
    1 teaspoon dried oregano leaves
  •  
    1 garlic clove, crushed
  •  
    Salt & freshly ground black pepper

 

Serves 4

2.5g of carbs per serve

METHOD:

    • Step 1
      Combine the tomatoes, pine nuts, oregano, lemon rind and garlic in a medium bowl. Season with salt and pepper, and mix well.
    • Step 2
      Place each pork steak between 2 pieces of plastic wrap and use the flat side of a meat mallet to gently pound until 1cm-thick. Place steaks, seam-side down, on a clean surface. Divide the tomato mixture evenly over one side of each steak. Fold the steaks in half and secure with white unwaxed string as though tying a parcel. Place in a glass or ceramic dish.
    • Step 3
      To make the marinade, combine the lemon juice, oil, oregano, garlic, salt and pepper in a screw-top jar, and shake well to combine. Pour over the pork in the dish, cover and place in the fridge for 30 minutes to marinate.
    • Step 4
      Brush a non-stick frying pan with oil and place over medium heat. Drain pork, reserving marinade. Cook pork for 5-6 minutes each side or until just cooked (it should offer a little resistance if pressed with a pair of tongs and will be slightly pink in centre). Transfer to plate, cover with foil until required.
    • Step 5
      Add marinade and water to pan, and bring to boil, scraping base to dislodge any bits. Cook for 1 minute. Strain through a fine sieve into a jug.
    • Step 6
      Remove string from pork and serve immediately drizzled with the sauce.
    •  
 

Mushroom and broccolini crustless quiche

INGREDIENTS

  •  
    • 1 tablespoon olive oil
    •  
      1 small red onion, finely diced
    •  
      2 cloves garlic, crushed
    •  
      400g button mushrooms, halved
    •  
      1 bunch broccolini, trimmed and chopped
    •  
      2 eggs
    •  
      4 egg whites
    •  
      Salt & freshly ground black pepper
    •  
      1/3 cup grated cheddar cheese
    •  
      2 tablespoons grated parmesan cheese
    •  
      Baby salad leaves, to serve
    •  

Serves 4

2g of carbs per serve

METHOD:

  • Step 1
    Preheat oven to 200°C. Heat olive oil in a large frypan over moderately high heat. Saute onion and garlic for 2 minutes or until soft. Add mushrooms and broccollini and toss over a high heat for 3 mins or until just beginning to soften. Remove from heat and transfer into a 26 x 3cm quiche dish.
  • Step 2
    Whisk eggs and egg whites together in a jug and season with salt and pepper. Stir through grated cheddar and pour evenly over mushrooms and broccollini. Sprinkle with parmesan and bake for 30 minutes or until puffed and golden. Serve with salad leaves.

 

 

SALMON ZOODLES WITH KALE PESTO AND FETA

INGREDIENTS

  • 8 cups zucchini
  • 100 g smoked salmon pieces
  • 50 g kale pesto
  • 50 g feta cut into cubes
  • lemon juice optional

Serves 4

8.6g of carbs per serve

METHOD:

  • Prepare the zucchini by using your spiraliser. Steam gently if you would like a warm salmon zoodle salad.
  • Gently stir through the kale pesto, feta and salmon.
  • Serve in individual bowls and squeeze some lemon juice over each bowl (optional).

 

 
 
  • 8 cups zucchini
  • 100 g smoked salmon pieces
  • 50 g kale pesto
  • 50 g feta cut into cubes
  • lemon juice
  • 1/4 cup (60ml) reduced-salt soy sauce
     
    2 tablespoons Chinese rice wine (shaohsing)*
     
    2 teaspoons grated ginger
     
    1 1/2 teaspoons five-spice powder
     
    4 x 160g butterflied pork steaks, trimmed
     
    1 cucumber, thinly sliced
     
    100g snow pea sprouts, trimmed
     
    Juice of 1 lime, plus wedges to serve
     
    1 tablespoon olive oil
  • 20 (about 1.2kg) chicken wing drumettes
  •  
    2 tablespoons fresh lemon juice
  •  
    2 teaspoons extra light olive oil
  •  
    2 teaspoons sweet paprika
  •  
    2 garlic cloves, crushed
  •  
    Extra light olive oil, to grease
  • 500g baby squid hoods
  •  
    1 1/2 teaspoons Sichuan peppercorns
  •  
    3/4 teaspoon black peppercorns
  •  
    1/2 teaspoon sea salt flakes
  •  
    1/4 teaspoon chilli flakes
  •  
    1 tablespoon olive oil
  •  
    Lemon wedges, to serve
  •  



 

 

 

 

  • 4 x 120g skinless flathead fillets, deboned, halved
  •  
    1 teaspoon dried chilli flakes
  •  
    1 teaspoon five spice powder
  •  
    1 tablespoon olive oil
  •  
    1 head broccoli, cut into small florets
  •  
    1 bunch asparagus, woody ends trimmed, roughly chopped
  •  
    1 red capsicum, finely chopped
  •  
    2 tablespoons soy sauce
    • 4 (size 5 or 6) spatchcocks, halved lengthways
    •  
      reduced-fat tzatziki dip, to serve
    •  
      rocket leaves, to serve
    •  
      lemon wedges, to serve
  •  
    2 large lemons, juiced
    •  
      2 garlic cloves, crushed
    •  
      1/4 cup fresh flat-leaf parsley, chopped
    •  
      2 tablespoons olive oil
    •  
      1 small red onion, finely diced
    •  
      2 cloves garlic, crushed
    •  
      400g button mushrooms, halved
    •  
      1 bunch broccolini, trimmed and chopped
    •  
      2 eggs
    •  
      4 egg whites
    •  
      Salt & freshly ground black pepper
    •  
      1/3 cup grated cheddar cheese
    •  
      2 tablespoons grated parmesan cheese
    •  
      Baby salad leaves, to serve
    •  
    • 60g semi-dried tomatoes, patted dry with paper towel, finely chopped
    •  
      1/2 tablespoon toasted pine nuts, finely chopped
    •  
      1 tablespoon chopped fresh oregano
    •  
      1 lemon, rind finely grated
    •  
      1 garlic clove, crushed
    •  
      Salt & freshly ground black pepper
    •  
      4 (about 1.5cm-thick) pork medallion butterfly steaks, all visible fat trimmed
    •  
      1/2 teaspoon olive oil
    •  
      2 tablespoons water

    MARINADE

    •  
      2 tablespoons fresh lemon juice
    •  
      1 teaspoon extra virgin olive oil
    •  
      1 teaspoon dried oregano leaves
    •  
      1 garlic clove, crushed
    •  
      Salt & freshly ground black pepper

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