Meal Plan 1

Meal Plan #1

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

 

MONDAY 

LUNCH - CHICKEN CEASAR SALAD

DINNER - SALMON & SALAD

TUESDAY 

LUNCH - BEEF & SALAD

DINNER -SILVERSIDE & BEANS, BROCOLLI

WEDNESDAY 

LUNCH - LEFTOVER SILVERSIDE

DINNER - STEAK WITH MUSHROOMS

THURSDAY 

LUNCH - TUNA MELTS

DINNER - SPAG BOL & ZUCCHINI NOODLES

FRIDAY 

LUNCH - LEFTOVER SPAG BOL

DINNER - CHICKEN CASSEROLE

SATURDAY 

LUNCH - LEFT OVER CHICKEN CASSEROLE

DINNER - TACO BOWL

SUNDAY

LUNCH - LEFT OVER TACO BOWL

DINNER - ROAST BEEF

CHICKEN CEASAR SALAD

INGREDIENTS

  • 300 g chicken breasts
  • 1 tbsp olive oil
  • salt and pepper
  • 75 g bacon
  • 200 g Romaine lettuce
  • 30 g freshly grated parmesan cheese

Use a ceasar dressing or mayonnaise in a bottle.

Add an egg if desired.

 

4grams of carbs per serve

METHOD

  1. Preheat the oven to 200°C. Place the chicken breasts in a greased baking dish.
  2. Season the chicken with salt and pepper and drizzle olive oil or melted butter on top. Bake the chicken in the oven for about 20 min or until fully cooked through. You can also cook the chicken on the stove top if you prefer.
  3. Fry the bacon until crisp. Shred the lettuce and place as a base on two plates. Place sliced chicken and the crispy, crumbled bacon on top.
  4. Finish with a generous dollop of dressing and a good grating of parmesan cheese.

SALMON & SALAD

INGREDIENTS

  • 150g salmon fillets.
  • salt and black pepper to taste.
  • 1 tbsp olive oil.
  • 1 cups mixed green lettuce chopped.
  • 2 hard boiled eggs peeled and sliced

4 grams of carbs per serve

METHOD

  1. Season the salmon with salt and pepper and drizzle olive oil or melted butter on top.
  2. Pan fry the salmon.
  3. Shred the lettuce and place as a base on add the eggs. Place salmon on top.
  4. Finish with a generous dollop of dressing and a good grating of parmesan cheese.

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

SILVERSIDE WITH BEANS & BROCCOLI

INGREDIENTS

  • 1.5kg piece uncooked corned (pickled) silverside, rinsed
  • 1 onion
  • 1 celery stick, coarsely chopped, leaves included
  • 1 bulb garlic, halved
  • 2 bay leaves
  • 1 teaspoon black peppercorns
  • 1 teaspoon cloves
  • 1 cup of green beans
  • 1 cup of broccoli

Cheese sauce recipe - click here

Serves 6

6 grams of carbs per serve

METHOD

  1. Place meat in a large saucepan, add enough water to cover and bring to the boil. Drain. Wipe pan clean and return meat with onion, celery, garlic, bay leaves, peppercorns, 1 tsp salt and enough water to cover by 5cm. Simmer, partially covered, over medium heat for 2 hours or until meat is tender. Set aside.
  2. Slice meat. Serve with cooked vegetables and cheese sauce.

STEAK WITH MUSHROOMS

INGREDIENTS

  • 300 g steak
  • salt and pepper
  • 1 tbsp olive oil
  • 1 cup of zucchni

Mushroom sauce recipe - click here

Serves 6

6 grams of carbs per serve

METHOD

  1. Cook steak as desired.
  2. Fry zucchini with salt and pepper
  3. Pour cream sauce over steak
  4. Add zucchini to the side.

TACO 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.
    .

SPAG BOL WITH ZUCCHINI NOODLES

INGREDIENTS

  • 126g Tomato Puree
  • 125g Diced tomatoes
  • 500g Beef Mince
  • 1 Tsp Worcestershire sauce
  • 1 Tsp Italian Herbs
  • 1 Tsp garlic
  • 1 Zucchini made into zoodles
  • 1 Tbsp Parmesan cheese

 

7 grams of carbs per serve

METHOD

  1. Add the 500g Mince into a frying pan and cook until slightly brown. Add the Garlic, Worcestershire sauce and Italian Herbs and cook for 1 min.
  2. Pour in the tomato puree and diced tomatoes, simmering for 10 Mins
  3. In a pot, fill with water and boil the noodles.
  4. You can either serve with the noodles plain, or mix the noodles into the sauce. Top with parmesan chees. Enjoy!

CHICKEN CASSEROLE

INGREDIENTS

  • 1 1/2kg Chicken pieces
    2 tbsp olive oil
    2 cups broccoli (we used frozen)
    1/2 cup heavy cream
    salt, pepper
    1/2 cup dry white wine
    Paprika
    1 garlic clove crushed

Serves 4

Carbs 2.5grams per serve

METHOD

  1. Preheat your oven to 220.
  2. Brown chicken in pan with garlic, once brown transfer to casserole dish. Add broccoli, wine, salt and pepper to pan and bring to boil.
  3. Pour over chicken and bake in oven for 40 -60 mins. Stir in cream into casserole and blend well.
  4. Return chicken to over for 5 mins. Before serving sprinkle with parsley & paprika
  5. Add cheese if you want to make it a cheesy casserole

TACO BOWL

INGREDIENTS

bEEF

  • 500g mince
  • 2 tablespoons taco seasoning
  • 2 cloves garlic minced
  • 1 tablespoon olive oil
  • 1/4 cup of water

To Assemble

  • 8 leaves Romaine Lettuce rinsed
  • 1 avocado diced
  • 1 tomato diced
  • 1/4 cup onion diced

Sour cream & Cheese

6.1g of carbs per serve ( can be less if you use less ingredients)

METHOD

To Cook mince

  1. Add oil to pan and place mince in a pan heated to medium-high heat. Let mince cook until it is brown, add seasoning, garlic and water.
  2. Layer lettuce wraps with mince, tomatoes, onion, and avocado. Drizzle with sour cream or your favorite taco sauce. Add cheese if desired.
 

ROAST BEEF

INGREDIENTS

  • 1kg roast beef
  • 1 tbsp olive oil
  • sea salt and black pepper
  • selection of green veggies

Low carb gravy recipe - Click here

 

0 grams of carbs per serve without the veggies.

METHOD

Drizzle the beef with oil and season well with sea salt and black pepper, then rub all over the meat.

Place the tray in the oven, then turn the heat down immediately to 200°C and cook for 1 hour for medium beef.

Cook veggies as desired.

 

 

300 g chicken breasts

1 1/2kg Chicken pieces

1kg roast beef

Green veggies

olive oil

salt and pepper

1 kg bacon

Mushrooms

2 x Cream

200 g Romaine lettuce

30 g freshly grated parmesan cheese

ceasar dressing

mayonnaise

150g salmon fillets.

1 Bag of mixed green lettuce chopped.

Carton Eggs

1kg sirloin steak, rump or fillet

Purple cabbage

Mint

Cilantro

Basil

2 cucumbers 

2 large red chilies

Fish sauce

 

 

 

500g mince

taco seasoning

Romaine Lettuce

1 avocado

1 tomato

Sour cream

Shredded Cheese

4 cups broccoli (we used frozen)

1/2 cup dry white wine

Paprika

½ cup dill pickles

250g tuna in olive oil

1 teaspoon lemon juice

140g cream cheese

psyllium husk powder

baking powder

Lime juice

1.5kg piece uncooked corned (pickled) silverside

2 onion

3 celery stick,

Garlic cloves x 3

2 bay leaves

black peppercorns

cloves

green beans

broccoli



 

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

ONE MINUTE SNAXX