10TH – 16TH APRIL

MON
TUE
WED
THU
FRI
SAT
SUN

Monday

Breakfast

 

BIRCHER MUESLI 

SERVES 1
INGREDIENTS
    • 1/2 cup of raw muesli 
    • 1 cup of almond milk
    • 1/2 grated apple 
    • Sprinkle of chia seeds 
    • Sprinkle of cinnamon 
    • 1 tablespoon of coconut yoghurt 
    • Berries to top

    INGREDIENTS 

    Combine all ingredients in a container and let it soak over night or for at least 30 minutes. Top with berries or banana.

    Lunch

     

    TUNA NICOISE SALAD

    SERVES 1

    INGREDIENTS 

    • 1 cup of lettuce of your choice
    • 1/2 a sliced cucumber 
    • 1/4 of a sliced avo 
    • 1 boiled egg
    • 1 can of tuna
    • 1/2 a red capsicum sliced finely 
    • 7 chopped olives 
    • Chopped chives (optional) 
    • 1 chopped tomato 
    • Dash of olive oil 
    • Good squeeze of lemon 

    METHOD

    Preheat oven to 200 degrees. Line baking tray with baking paper and place chopped capsicum on baking tray. Season with salt and pepper and a good drizzle of olive oil. Bake for about 10-15 minutes or until crispy. While capsicum is baking, combine all ingredients in a bowl. Top with capsicums and season salad with salt and pepper. Drizzle with olive oil and a good squeeze of lemon juice. YUM! 

    Dinner

     CHICKEN SCHNITZEL W. CREAMY MASH 

    SERVES 2
    INGREDIENTS 
    • 2 x 150g chicken breast (I sliced the breasts in half)
    • 1 whisked egg 
    • 1/2 a cup of almond meal + 1/2 a cup of GF flour on a plate
    • 3 cups of chopped cauliflower 
    • 2 tablespoons of coconut yoghurt 
    • Sprinkle of mingle all seasoning 
    • Salad of your choice to serve 
    • (I used lettuce mix & avo.)
    METHOD
    Dip chicken breasts into flour, then egg, then back into flour. Place cauli into a saucepan with water & boil for 7 mins or until very soft. Remove water & mash. Heat a non-stick fry pan with a little olive oil. Sear chicken schnitzels for a few minutes on each side with the lid on. Season well with salt, pepper & mingle all seasoning. Add coconut yoghurt, salt & pepper to cauli mash, taste and adjust accordingly. Serve schnitzel with mash & salad. YUM!

    HYPER OG

    EQUIPMENT – band & 1kg weights

    Tuesday

    Breakfast

     GREEN MACHINE

    •  1 frozen chopped banana
    • 1 cup of coconut water or milk
    • 1 teaspoon of almond spread
    • Scoop of vanilla collagen
    • 1 hanful of spinach leaves
    • 3 ice cubes
    METHOD
    Blend all ingredients together in a nutribullet

    Lunch

     

    LEFTOVERS

    To save time, we always advise to cook double the amount at dinner the night before so lunch is sorted. Keep in an airtight container & grab & go in the morning on your way to work!

    Dinner

     

    SALMON SOUL BOWL

    SERVES 2

    INGREDIENTS

    • 2 x 150g pieces of salmon
    • 2 cups of spinach/ rocket leaves

    • 1 cup of roasted sweet potato & pumpkin
    • 1/2 a chopped cucumber

    • 8 chopped cherry tomatoes

    • ½ a sliced avo


    • 1 bunch of asparagus

    METHOD

    Combine all salad ingredients in a bowl. Heat a non stick fry pan with a teaspoon of coconut oil and salt the pan. Fry salmon and asparagus for about 3 minutes each side or until cooked and crispy. Squeeze half a lemon on top of salmon and place a lid on top of the pan to help cook through. Flip and serve on top of salad. Drizzle with lemon juice and season with salt and pepper.

    HYPER STRONG

    EQUIPMENT – 3kg weights, sliders & band

    Wednesday

    Breakfast

     

    BLUEBERRY OVERNIGHT OATS

    INGREDIENTS

    SERVES 1
    INGREDIENTS
    • 1/2 a cup of oats
    • 1 cup of almond milk
    • 1 cup of blueberries
    • 1 teaspoon of almond spread
    • Drizzle of maple syrup
    • 1 tablespoon of vanilla collagen powder (optional)
    • Dollop of coconut yoghurt & fresh berries to top
    METHOD
    Combine all ingredients together& store in a container in the fridge. Top with coconut yoghurt & ectra berries in the morning.

    Lunch

     

    LEFTOVERS

    To save time, we always advise to cook double the amount at dinner the night before so lunch is sorted. Keep in an airtight container & grab & go in the morning on your way to work!

    Dinner

    SATAY NOODLES

    SERVES 2

    INGREDIENTS

      • 200g of sliced firm tofu
      • 1 bunch of broccolini 
      • 1 chopped zucchini 
      • 1/4 of a chopped onion
      • Thumb size of grated ginger
      • 1 cup of mushrooms 
      • 2 servings of soba noodles
      • Top with of sesame seeds or cashews, chilli flakes & chopped coriander

      SATAY SAUCE

      • 2 tablespoons of peanut butter
      • 2 tablespoons of tamari
      • 1 tablespoon of Coyo coconut yoghurt 
      • 1 tablespoon of honey or maple
      • Sprinkle of chilli powder (optional)
      • Sprinkle of curry powder
      METHOD
      In a non-stick large frypan, saute onion & ginger for 2 minutes. Throw in veggies with a dash of water & a dash of tamari. Stir for a few minutes until veggies are cooked to your liking. Transfer to a bowl. Fry tofu in coconut oil & a drizzle of maple syrup for a few minutes on each side until crispy. Cook soba noodles according to packet directions. In a small saucepan, add all satay sauce ingredients & stir until combined. Add noodles, veggies & satay sauce to the fry pan and combine for 2 minutes. Serve with sesame seeds, coriander & a sprinkle of chilli flakes. 

      REST

      GIVING YOUR BODY TIME TO RECOVER IS JUST AS IMPORTANT AS GETTING THAT WORKOUT IN. GO FOR A WALK IN NATURE, JUMP IN THE OCEAN, GET READY FOR ANOTHER WORKOUT TOMORROW! 

      Thursday

      Breakfast

       

      PINA COLADA SMOOTHIE

      SERVES 1
      INGREDIENTS
      • 1 frozen chopped banana
      • 1 cup of chopped pineapple 
      • 1 cup of coconut milk
      • Scoop of vanilla collagen or protein
      • 1 tablespoon of Coyo coconut yoghurt
      • 3 ice cubes
      • Dash of maple (optional) 
      METHOD
      Blend all ingredients together in a nutribullet.

      Lunch

       

      LEFTOVERS

      To save time, we always advise to cook double the amount at dinner the night before so lunch is sorted. Keep in an airtight container & grab & go in the morning on your way to work!

      Dinner

      CRUMBED LAMB W. SWEET POTATO MASH

      SERVES 2
      INGREDIENTS 
      • 4 lamb or veal cutlets
      • 1/4 cup of almond meal (may need to top up) in a bowl
      • 1 whisked egg in a bowl
      • 1 cup of chopped sweet potato
      • 1 cup of chopped pumpkin
      • 2 tablespoons of coconut yoghurt 
      • 2 cups of baby spinach 
      • 5 chopped green olives
      • Salt & pepper
      • 5 finely chopped brussels sprouts 
      • 2 tablespoons of chopped parsely 
      METHOD
      Steam pumpkin & potato for 10 minutes or until soft. Meanwhile, dip cutlets in egg then coat in almond meal. Heat a non-stick frying pan with a little olive oil. Pan fry lamb cutlets for 3-4 minutes on each side. Season well with salt & pepper. In another pan, saute spinach, olives & brussels sprouts together in olive oil for 4 minutes. Mash potato & pumpkin together with coconut yogurt, salt & pepper. Spoon mash onto plates, top with spinach mixture & lamb. YUM! 

      HYPER F

      EQUIPMENT – pilates ball

      Friday

      Breakfast

       

      SALTED CARAMEL PORRIDGE 

      SERVES 1
      INGREDIENTS 
      •  1/2 cup of oats 
      • 1 scoop of vanilla protein 
      • 1 teaspoon of almond or macadamia spread 
      • Good pinch of salt 
      • 1 cup of almond milk 
      • 1/2 a banana 
      • 1 teaspoon of honey (optional)
      • 1 scoop of coconut yoghurt to top
      METHOD 
      Combine all ingredients in a small saucepan (except banana.) Cook on low heat, continuously stirring for about 7 minutes. Meanwhile, fry banana in a little olive oil. Top porridge with banana & coconut yoghurt. 

      Lunch

       

      LEFTOVERS

      To save time, we always advise to cook double the amount at dinner the night before so lunch is sorted. Keep in an airtight container & grab & go in the morning on your way to work!

      Dinner

      CREAMY PUMPKIN PASTA

      SERVES 2
      INGREDIENTS
        • 2 servings of GF pasta 
        • 1 cup of chopped pumpkin (no skin)
        • 1/2 a cup of Coyo coconut yoghurt 
        • 1 clove of minced garlic
        • 1/2 a grated onion
        • 1 bunch of asparagus
        • 1 cup of chopped mushrooms
        • Little sprinkle of curry powder
        METHOD
        Preheat oven to 180 degrees. Place pumpkin on a lined baking tray, drizzle with olive oil & season with salt & pepper. Bake for 20 minutes until soft & caramelised. Cook pasta according to packet directions. Blend together pumpkin, coconut yoghurt, garlic, salt & pepper until thick & creamy. Saute asparagus, mushrooms & onion in olive oil for 4-5 minutes until lightly browned. Season with curry powder. Throw in pasta & creamy pumpkin sauce & combine all together. Cook on low heat for 4 minutes. Serve with a dollop of coconut yoghurt & a drizzle of olive oil. 

        HYPER STRONG

        EQUIPMENT – 3kg weights & band

        Saturday

        Breakfast

         

        BANANA PANCAKES W. CRISPY BACON

        SERVES 2

        INGREDIENTS
        • 1/2 cup of GF self raising flour
        • 1/2 a cup of almond meal
        • Dash of vanilla extract
        • Sprinkle of cinnamon
        • Dash of almond milk (if needed)
        • 2 tablespoons cup of melted coconut oil or olive oil
        • Good pinch of salt
        • 2 tablespoons of maple syrup
        • Sliced banana
        TO SERVE
        • Bacon 
        • Maple syrup 
        METHOD
        Combine all pancake ingredients in a bowl (besides the banana.) Heat a non stick fry pan with a of drizzle olive oil. Place a few pieces of sliced banana in the pan, top with pancake mixture then top with more banana. Cook for about 3-4 minutes each side. Fry bacon until crispy. Serve pancakes with bacon & a drizzle of maple syrup. YUM!

        Lunch

         

        LEFTOVERS

        To save time, we always advise to cook double the amount at dinner the night before so lunch is sorted. Keep in an airtight container & grab & go in the morning on your way to work!

        Dinner

         

        FRIED PITA W. GREEK SALAD

        SERVES 3

        INGREDIENTS  

        • 6 small pita
        • 300g of lean beef mince
        • Sprinkle of curry powder
        • 1 clove of minced garlic
        • Salt & pepper
        • 1 tablespoon of chopped parsley 
        • Hommus to serve 
        Greek Salad
        • 1 cup of chopped lettuce or rocket 
        • 1/2 a chopped cucumber 
        • 4 chopped cherry tomatoes 
        • 1 tablespoon of chopped feta (optional) 
        • 1/2 a chopped avo
        • 1 chopped cooked beetroot  
        • 1 tablespoon of olives 
        • Drizzle of olive oil 
        METHOD
        Combine mince, spices, salt, pepper, garlic & parsley together in a bowl. Use your hands to stuff pita. Pan fry pita in olive oil for 3-4 minutes on each side until cooked through. Season with salt & pepper. Meanwhile, combine greek salad ingredients in a bowl. Serve fried pita with hommus, salad & a dollop of yoghurt. YUM! 

        REPEAT YOUR FAVE WORKOUT FROM THE WEEK!

        Sunday

        Breakfast

         

        PUMPKIN FRITTERS W. POACHED EGGS

        SERVES 2

        INGREDIENTS
        FRITTERS
        • 1 cup of grated pumpkin
        • 2 tablespoons of GF flour
        • 1 egg
        • Sprinkle of curry powder
        • Salt & pepper

        OTHER INGREDIENTS

        • 2 tablespoons of coconut yoghurt
        • 1 cup chopped mushrooms
        • 1/2 a chopped avo
        • 4 eggs
        • 1 tablespoon of chopped parsely 
        METHOD
        Combine fritter ingredients together in a bowl. Heat a non stick fry pan with a dash of olive oil. Spoon mixture into the pan & form fritters. Saute for 3 mins on medium heat each side until cooked through. Add mushrooms to the pan & cook until they change colour. Season both with salt & pepper.
        Meanwhile, bring a small saucepan of water to boil. Add 1/4 cup of vinager and stir through. Crack 2 eggs into the water and leave for 3 minutes. Repeat with remaining eggs. 
        To serve, Spoon cocoonut yoghurt onto a wlate, top with fritters, eggs, fried mushies, sliced avo, parsley, salt, pepper & a good drizzle of olive oil. YUM!

        Lunch

        LEFTOVERS

        To save time, we always advise to cook double the amount at dinner the night before so lunch is sorted. Keep in an airtight container & grab & go in the morning on your way to work!

        Dinner

         

        FISH TACOS

        SERVES 2

        INGREDIENTS 

        • Mini Tortillas ( option Gluten free)
        • 300 grams of firm white fish chopped into 2cm cubes
        • 1 chopped mango 
        • 1 finely chopped cucumber 
        • 1/4 of a chopped capsicum 
        • 2 tablespoons of finely chopped coriander  
        • Sprinkle of mexican powder
        • Good squeeze of lemon juice 
        • Salt + pepper 

        FISH BATTER

        • In a bowl -1/2 a cup of plain flour mixed with 1 egg, a dash of beer if you wish (I used corona), good sprinkle of mexican powder & salt + pepper 
        • On a plate – 1/2 a cup of flour

        JALAPENO SAUCE  

        • 1 large jalapeño (if you like spicy, leave seeds in)
        • 2 tablespoons of very finely chopped onion 
        • Good drizzle of olive oil
        • Sprinkle of mexican powder 
        • 2 tablespoons of Greek yogurt
        • 1/2 avocado
        • Good pinch of salt + pepper 
        METHOD
        In a nutribullet, blend jalapeño sauce ingredients until smooth. Dust fish pieces in plain flour and then dip in wet batter. Heat olive oil in a non stick fry pan on high heat. Cook fish for about 3 minutes each side. To make salsa, combine mango, capsicum, cucumber, coriander, good squeeze of lemon juice, salt + pepper in a bowl and combine well. To assemble, place mini tortillas on a board and spread with jalapeño sauce, fish, mango salsa and a dollop of yogurt.

          IT’S TIME TO GET ORGANISED FOR THE NEW WEEK AHEAD!