Meal Plans No. 2

Meal Plan #2

**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

  • Overview
  • Recipes
  • Shopping List
  • Snacks

MONDAY

LUNCH - CHICKEN CEASAR SALAD

DINNER - Prawn and Mushroom Stir-Fry

TUESDAY 

LUNCH - Leftovers Prawn and Mushroom Stir-Fry

DINNER -Vegetable Curry with 'rice'

WEDNESDAY

LUNCH - Leftovers Vegetable Curry

DINNER - Almond Crumb Schnitzel Chicken with Salad

THURSDAY

LUNCH - Fat Head Sausage Rolls

DINNER - Salmon Fish Cakes with Creamy Dill Sauce

FRIDAY

LUNCH - Leftover Salmon Fish Cakes with Creamy Dill Sauce

DINNER - Asian Beef Salad

SATURDAY

LUNCH - Left over Asian Beef Salad

DINNER - Sticky Lemon Chicken with Slendier Noodles

SUNDAY 

LUNCH - Chicken & Salad Bowl

DINNER - ROAST LAMB

Chicken Caesar 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 Fish Cakes with Creamy Dill Sauce

INGREDIENTS

  • Ingredients:
    For salmon fish cakes -
    ● 4 cans of salmon (680 g), drained and flaked
    ● 2 Tablespoons of fresh dill (6 g), finely chopped
    ● 4 medium eggs, whisked
    ● 1/4 cup of coconut flour (28 g)
    ● 1/4 cup of shredded coconut (20 g)
    ● 1/4 cup of coconut oil (60 ml)
    ● Salt and pepper, to taste
    For cooking the fish cakes -
    ● 2 Tablespoons of coconut oil (30 ml)
    For creamy dill sauce -
    ● 1/4 cup of mayo (60 ml)
    ● 1/4 cup of coconut milk (60 ml)
    ● 2 cloves of garlic (6 g), minced or finely diced
    ● 2 teaspoons of fresh dill (2 g), chopped
    ● Salt and pepper, to taste

5 grams of carbs per serve

METHOD

1. In a small bowl, whisk to combine the dill sauce ingredients. Refrigerate half of the creamy dill sauce for leftovers and set aside the remaining sauce.

2. In a large bowl, thoroughly combine the fish cake ingredients. Form the mixture into 8 patties.

3. In a large pan, melt 2 Tablespoons (30 ml) of coconut oil. In batches, carefully place patties in the oil. Cook until golden brown on one side and turn over and cook until golden brown, about 3 to 4 minutes per side.

Asian Beef Salad

INGREDIENTS

  • For the beef -
    ● 1 beef steak (200 g), cut into cubes
    ● 1/4 cup of gluten-free tamari sauce
    ● 1 Tablespoon of sesame oil (15 ml)
    ● 2 Tablespoons of oil (30 ml), to cook with
    For the salad -
    ● 1 large bag of salad leaves (125 g)
    ● 2 spring onion
  • 2 slices of tomato
  • 1 Tablespoon of sesame seeds (14 g), for garnish
    For the dressing -
    ● 1 Tablespoon of sesame oil (15 ml)
    ● 1 teaspoon of vinegar

Serves 2

8 grams of carbs per serve

METHOD

1.Place the beef, tamari sauce, and 1 Tablespoon (15 ml) of sesame oil in a large bowl and set aside to marinate for 5 minutes.

2. Add the oil to a large skillet over medium-high heat. Pour the beef mixture into the skillet and stir-fry until beef is ready to your liking, Set
aside to rest for 5 minutes.

3. Meanwhile, in a medium bowl, whisk to combine dressing ingredients. Toss the dressing with the salad leaves. Add the green onions, tomato to the bowl.

4. Divide the salad between 2 plates and top with the stir-fry beef. Sprinkle sesame seeds over each salad for garnish

Sticky Lemon Chicken with 'noodles'

INGREDIENTS

  • For the chicken -
    ● 2 Tablespoons of butter, to cook with
    ● 4 cloves of garlic, minced or finely diced
    ● 1/2 medium onion, chopped
    ● 2 chicken breasts (400 g), diced
    ● 1/4 cup of fresh parsley (4 g), chopped
    ● 3 Tablespoons of lemon juice (45 ml)
    ● 1 Tablespoon of gluten-free tamari sauce
    ● Salt and pepper, to taste
  • Slendier Noodle pack

Serves 2

7 grams of carbs per serve

METHOD

1.In a large nonstick pan, add butter add garlic and onion to the pan.
Stir-fry until the onions are soft, approximately 2 to 3 minutes.
3. Add the diced chicken to the pan and stir-fry for 5 minutes. Add additional butter, if needed.
4. Add parsley, lemon juice, and tamari sauce to the pan.
Continue to cook, stirring constantly, until the chicken is cooked through. Season with salt and pepper, if desired.

Noodles - prepare Slendier Noodles as per pack, make sure you rinse well.

Fat Head Sausage Rolls

INGREDIENTS

Serves 6

5.1 grams of carbs per serve

METHOD

Pre-cook the sausages

  1. Cut the sausage casing down the centre using a sharp knife. Peel back the casing and discard.

  2. Place each sausage on a lined baking tray and cook at 180C for 10 minutes.

Fat Head Pastry

  1. While the sausages are cooking, prepare the Fat Head pastry.

  2. Mix the shredded/grated cheese and almond flour/meal in a microwaveable bowl. Add the cream cheese. Microwave on HIGH for 1 minute.

  3. Stir then microwave on HIGH for another 30 seconds. Remove and stir again. Add the egg, salt, and onion flakes. Mix.

  4. Place the Fat Head pastry between 2 pieces of baking parchment/paper and roll into a thin, rectangle (see photos here). Remove the top baking paper/parchment.

  5. Cut the Fat Head pastry along one side and place the sausages along that edge. Begin to roll as shown in the pictures above and cut off the excess pastry.

  6. Cut into sausage rolls and spray or drizzle oil over the top. Sprinkle with onion flakes (or sesame seeds) to garnish.

  7. Bake at 220C for 12-15 minutes, or until golden all over.

Almond Crumb Chicken Schnitzel with Salad

Ingredients

2 cup of almond meal

2 Tablespoons of garlic powder
2 medium eggs, whisked
4 chicken breasts, cut into large strips
Prepare a bowl of salad
2 Tablespoons of olive oil (30 ml)
Salt and pepper, to taste

Serves 4

8 grams of carbs per serve

METHOD

1. Preheat oven to 200 C.
2. In a large bowl, mix the almond meal and garlic powder. Season the mixture with salt and pepper, to taste.
3. Place the whisked eggs in a separate bowl.
4. Dip each chicken strip into the whisked egg. Then dip the chicken slices into the almond mixture. Place the chicken slices on a greased rimmed baking tray.
5. Bake for 20 minutes until the chicken is fully cooked.
 
Make salad bowl and serve
 

Vegetable Curry

INGREDIENTS

● 3 Tablespoons of coconut oil
● 1/2 head of cauliflower, broken into small florets
● 1 small tomato, diced
● 1 cup of brocollini
● 2 cups of vegetable broth
● 1/2 cup of coconut milk
● 1 Tablespoon of curry powder

(add chicken if desired)

 

Salt and pepper, to taste

Slendier rice or noodles

2 servings

8 grams of carbs per serve

METHOD

1. In a large pot, melt the coconut oil over medium heat. Add the cauliflower, tomato, and green beans to the pot and saute until the vegetables are slightly brown, about 5 to 6 minutes.
2. Add the vegetable broth to the pot and reduce the heat to a simmer. Cover and cook until vegetables are soft to your liking, stirring occasionally.
3. Add the coconut milk and curry powder to the pot. Season with salt and pepper, to taste.
4. Divide the vegetable curry between 2 bowls and enjoy with any slendier rice or noodles.

 

Prawn & Mushroom Stir fry

INGREDIENTS

4 Tablespoons of olive oil (
● 300g of prawns, peeled and deveined
● 8 white button mushrooms chopped
● 2 cloves of garlic, minced or finely diced
● 1/2 cup chopped brocolli
● 1 Tablespoon of gluten-free tamari sauce
● 1 teaspoon of sesame oil
● 1 teaspoon of vinegar
● Salt and pepper, to taste

Serves 3

Carbs 3 grams per serve

METHOD

1. Heat the oil in a large pan over medium-high heat.
2. Add the prawns, mushrooms, broccoli, garlic, and green onions. Stir-fry until the prawns are pink and opaque and the mushrooms are slightly brown, about 4 to 5 minutes.
3. Add the tamari sauce, sesame oil, and vinegar to the pan. Stir-fry for 2 to 3 additional minutes. Season with salt and pepper, to taste.

Roast Lamb

INGREDIENTS

  • 1kg roast lamb
  • 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 lamb 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 lamb.

Cook veggies as desired.

1.5kg chicken breasts

olive oil

salt and pepper

75 g bacon

200 g Romaine lettuce

30 g freshly grated parmesan cheese

4 cans of salmon (680 g), drained and flaked
2 Tablespoons of fresh dill (6 g), finely chopped
5 medium eggs, whisked
1/4 cup of coconut flour (28 g)

1/4 cup of shredded coconut (20 g)
coconut oil
1/4 cup of mayo (60 ml)
coconut milk
6 cloves of garlic (6 g), minced or finely diced
2 teaspoons of fresh dill (2 g), chopped

1 beef steak (200 g), cut into cubes
gluten-free tamari sauce

1 Tablespoon of sesame oil
2 large bag of salad leaves (125 g)
2 spring onion

2 tomatos

1 Tablespoon of sesame seeds (14 g), for garnish
vinegar

 butter

1/2 medium onion, chopped
1/4 cup of fresh parsley (4 g), chopped
3 Tablespoons of lemon juice (45 ml)
Slendier Noodle pack

500 g sausages

170 g pre-shredded/grated mozzarella or Edam/mild

300g almond meal/flour

2 tbsp cream cheese full fat

1 tsp onion flakes

2 Tablespoons of garlic powder

1/2 head of cauliflower, broken into small florets
1 cup of brocollini
2 cups of vegetable broth
1 Tablespoon of curry powder

300g of prawns, peeled and deveined
8 white button mushrooms chopped
1/2 cup chopped brocolli
1kg roast lamb

selection of green veggies



 

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