17TH – 23RD JUNE

MON
TUE
WED
THU
FRI
SAT
SUN

Monday

Breakfast

 

MUSHROOM GOATS CHEESE FRITATTA

SERVES 5
INGREDIENTS
  • Drizzle of olive oil
  • 2 cups of diced mushrooms
  • 1 finely chopped leek
  • 2 cups of baby spinach leaves
  • 1 minced garlic clove
  • 2 cups of cubed pumpkin
  • 2 tablespoons of chopped parsley
  • Sprinkle of goat’s cheese
  • Salt + pepper
  • 2 tablespoons of yoghurt (coconut or greek)
  • Sprinkle of curry powder 
  • 6 eggs
METHOD
Preheat oven to 180 degrees and place pumpkin on a lined baking tray. Drizzle with a little olive oil & season with salt + pepper. Saute leek, mushrooms and garlic in olive oil. Season well with salt, pepper & curry powder. Add spinach and continue stirring until wilted. Remove from heat. Crack eggs in a bowl and whisk together with salt + pepper. Combine whisked egg, baked pumpkin, mushroom mixture, yoghurt, goats cheese & season again with salt, pepper & a little curry powder. Pour mixture into the pan & place lid on top. Cook on medium heat for about 6 minutes then transfer to the oven & bake for about 20-30 minutes or until cooked through. Perfect brekki on the go!

Lunch

 

HONEY PUMPKIN SALMON SALAD

SERVES 2

INGREDIENTS 

    • 2 x 150g of salmon
    • 4 wedges of pumpkin
    • 1 bunch of broccolini 
    • Handful of green beans
    • 2 cups of rocket/spinach leaves
    • 1/2 a chopped avo
    • Sprinkle of curry powder
    • Salt + pepper
    • 2 tablespoons of fresh parsley/ mint
    • Coyo coconut yoghurt to top
    HONEY DRESSING
    • 1 teaspoon of dijon mustard
    • 1 tablespoon of olive oil
    • Good squeeze of lemon juice
    • 1 tablespoon of honey
    • Sprinkle of chilli powder (optional) 
    METHOD
    Preheat oven to 180 degrees & place pumpkin on lined baking tray. Drizzle with olive oil, season well with salt & pepper. Bake for 20 minutes or until soft. Heat a non stick fry pan with a little olive oil. Saute broccolini & beans for a few minutes. Season with salt, pepper & a sprinkle of curry powder. Set aside. Fry salmon fillets in olive oil with a good squeeze of lemon juice, drizzle of honey & season well with salt & pepper. Cook for 3-4 minutes on each side with lid on if possible. Whisk together honey dressing ingredients in a bowl.
    Combine green leaves, baked pumpkin, sauteed greens, avo, fresh herbs & fried salmon together in a bowl. Drizzle with dressing & top with coconut yogurt. Enjoy!

    Dinner

     

    FRESH PRAWN TACOS

    SERVES 2
    INGREDIENTS 
    • 200-250g of green prawns (can also use tofu, chicken or mince.)
    • 1 cos lettuce broken into 4 “tacos”
    • 1 small can of corn & black bean mix 
    • 1/2 a mashed avo with a squeeze of lemon, salt & pepper
    • 1 tablespoon of coconut or greek yoghurt 
    • Good sprinkle of Mingle Mexican or chipotle spice mix 
    • 1 basmati rice cup 
    • 1/2 a chopped tomato 
    METHOD
    In a non-stick fry pan saute prawns in olive oil for 2 mins then add mexican/ chipotle spice mix and saute for a further 3 mins or until prawns are cooked. To make dressing, combine yoghurt with a teaspoon of olive oil & a sprinkle of spice. Meanwhile, cook rice in microwave and spoon onto cos lettuce tacos. Top with bean/corn mix, chopped tomato, cooked prawns, guacamole & drizzle with dressing. Season with salt, pepper and a good squeeze of lemon juice – DONE! 

    20 MIN SIGNATURE FULL BODY WORKOUT

     

    8 MIN OBLIQUES

     

    Tuesday

    Breakfast

     

    TIRAMUSU OVERNIGHT OATS

    SERVES 1

    INGREDIENTS

      • 1/2 cup of oats
      • 1 cup of milk or your choice
      • 1 shot of coffee
      • Pinch of salt
      • Dash of vanilla extract
      • Scoop of vanilla protein or collagen (optional)
      • Dash of maple syrup
      • 1 teaspoon of cacao
      • Coyo coconut yoghurt & chopped choc to top
      METHOD
      Combine oats, coffee, cocoa, milk, maple, vanilla, collagen & salt in a bowl. Cover & leave in the fridge overnight. In the morning, spoon a dollop of coconut yoghurt into oats & combine. Top with Coyo coconut yoghurt, chopped choc & chopped banana or berries. YUMMO!

      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

       

      MIA’S HEALTHY CHICKEN NUGGETS

      SERVES 2
      INGREDIENTS 
      NUGGETS 
      • 250g of chicken mince
      • 2 tablespoons of GF flour + 1/4 cup to coat 
      • 1 teaspoon of chipotle/ mexican Mingle seasoning or any spice seasoning of your choice 
      • 1 egg 
      • Salt & pepper 

      TO SERVE 

      • 1 large sliced sweet potato into chip size
      • 1 tablespoon of coconut yoghurt mixed together with salt, dash of olive oil & seasoning
      • Salad or veggies of your choice to serve 
      METHOD
      Preheat oven to 180 degrees. Place sweet potato chips on a lined baking tray, season with salt, pepper, a drizzle of olive oil & bake for 20 mins or until crispy. Combine nugget ingredients together in a bowl, setting aside 1/4 of a cup of GF flour in a separate bowl to coat nuggets. Roll chicken mince into golf ball size and coat in flour then roll again. Place nuggets on a lined baking tray, drizzle with olive oil, season with salt & pepper & bake for about 15 mins (flipping nuggets half way) or until crispy and cooked through. Serve with your fave salad or steamed veggies – YUM!

      20 MIN HITT WORKOUT

       

      Wednesday

      Breakfast

       

      STICKY DATE OAT SLICE 

      SERVES 5-6
      INGREDIENTS 
      • 1 cup of quick oats 
      • 1/2 a cup of self raising flour 
      • 8 pitted dates 
      • 2 eggs 
      • 1 scoop of vanilla protein 
      • Pinch of salt 
      • 1 mashed banana 
      • Dash of milk
      • 2 tablespoons of honey 
      METHOD
      Preheat oven to 180 degrees. Bring dates to the boil in a little water for about 7 mins or until soft. Meanwhile combine all other ingredients in a bowl. If dry, add in a dash of milk. Add cooked dates & combine. Pour into a lined baking tray, bake for 18-25 mins or until a little crispy. Portion into zip lock bags & there’s brekki on the run. 

      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

      TOFU SATAY NOODLE STIRFRY

      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.

      RUN/ WALK DAY

      30 MIN WALK OR IF YOU ARE UP FOR A JOG, HERE ARE THREE OPTIONS TO SUIT EVERY FITNESS LEVEL –

      BEGINNER – 8 min jog alternating between 1 min jog & 1 min walk until you reach 7 mins
      INTERMEDIATE – 2km jog 
      AVID RUNNER – 5km jog in under 30 min

      Thursday

      Breakfast

       

      MANGO SMOOTHIE

      SERVES 1
      INGREDIENTS
          • 1 medium frozen banana
          • 1/2 a cup of frozen or fresh mango
          • Big handful of spinach leaves
          • 1 teaspoon of almond butter
          • 1/2 a cup of almond milk or coconut milk
          • 1 scoop of vanilla collagen powder
          METHOD
          Blend all ingredients in nutribullet.

          Lunch

           

          SWEET POTATO PUMKIN MINI LOAVES

          SERVES 6
          INGREDIENTS
            • 1 1/2 cups of GF self raising flour
            • 2 cups of baked chopped pumpkin & sweet potato
            • 1 grated zucchini
            • Sprinkle of curry powder
            • Salt & pepper
            • 1 cup of baby spinach leaves
            • Sprinkle of goats cheese, feta or coconut yoghurt to top
            METHOD
            Preheat oven to 180 degrees. Combine all ingredients in a mixing bowl. Butter your tin (either a mini loaf tin or bread tin will work.) Pour mixture into the tin, top with cheese or coco yogurt & bake for 20-25 minutes or until a little brown on top & crispy.  

            Dinner

            BUNLESS BURGER WITH ZUCHINNI FRIES

            SERVES 2

            INGREDIENTS

            • 1/2 a can of brown lentils
            • 300g grams of mince
            • 1 small iceberg lettuce
            • 1/4 of a grated onion
            • 1 clove of minced garlic
            • 1 teaspoon of curry powder
            • 1/2 a mashed avocado
            • 2 tablespoons of finely chopped basil
            • 2 sliced cooked beetroots
            • 1 medium grated carrot
            • 1 sliced tomato
            • Dollop of coconut yoghurt
            • Squeeze of tomato relish
            • 1 medium zucchini cut into wedges
            • 1/2 a cup of almond meal
            • 1 whisked egg
            • Squeeze of lemon

            METHOD

            Combine onion, garlic, mince, salt, chopped basil, pepper, curry powder and lentils in a bowl. Form into patties and pan fry in olive oil for about 3-4 minutes on each side with a lid on. Set aside. Dip zucchini chips into almond meal then egg then almond meal again. Pan fry in olive oil for about 3 minutes on each side until soft inside & crispy on the outside. Peel iceberg lettuce into big cups. Top with grated carrot, tomato, beetroot, beef pattie, smashed avo, dollop of coconut yoghurt & tomato sauce if your wish – ENJOY!

            20 MIN STRENGTH WORKOUT

             

            Friday

            Breakfast

             

            PESTO BRUSCHETTA W. FRIED EGGS

            SERVES 1

            INGREDIENTS

            • 1 piece of sourdough 
            • 1 tablespoon of pesto
            • Handful of spinach leaves 
            • Spoonful of avo
            • Good squeeze of lemon juice 
            • Salt + pepper 
            • 4 cherry tomatoes 
            • 2 mushrooms chopped 
            • 1 egg (ptional)
            Heat a fry pan and saute mushrooms and tomatoes for a few minutes until lightly browned. Toast sourdough and spread with avo. Give it a good squeeze of lemon and season with salt & pepper. Top with spinach, fried mushies, tomatoes & a poached or fried egg. Finish with a drizzle of pesto and season with salt + pepper. YUMMO! 

              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 PESTO PASTA

              SERVES 2

              INGREDIENTS

              • 300g of salmon 
              • 2 cups of wholemeal or buckwheat pasta 
              • 1 sliced capsicum
              • 1 punnet of cherry tomatoes 
              • 1 cup of sliced mushrooms 
              • A good handful of baby spinach 

              Homemade pesto 

              • 2 bunches of fresh basil 
              • Big pinch of salt and pepper
              • 1 big handful of baby spinach leaves
              • 1/4 cup of walnuts
              • 1/4 cup of pinenuts
              • 3 minced garlic cloves
              • 1 teaspoon of cumin
              • 1/4 cup of olive oil 

              • Sprinkle of curry powder

              Combine all pesto ingredients in a NutriBullet and blend until smooth. Taste and season accordingly. 

              METHOD 

              Preheat oven to 200 degrees. Place capsicum & cherry tomatoes on a lined baking tray, drizzle with olive oil & season well with salt & pepper. Bake for 15 minutes or until soft and crispy. Meanwhile, cook pasta according to packet directions. In a non stick fry pan, saute garlic, curry powder, onion & mushrooms for 2 minutes then add salmon to the pan. Squeeze with lemon juice, season well with salt & pepper. Cook for 3 minutes each side & remove mushrooms mixture/ salmon from pan. Add the roasted veggies, mushroom mixture, pasta, pesto & flaked salmon to the pan. Cook for 5 minutes on low heat & serve! YUM! 

              20 MIN UPPER BODY STRENGTH WORKOUT

              Saturday

              Breakfast

               

              EGGS & MUSHIES ON TOAST 

              SERVES 1
              INGREDIENTS
              • 2 beaten eggs
              • 5 chopped mushrooms
              • Little sprinkle of curry powder
              • 1/4 of a sliced avocado
              • 1 piece of sourdough or GF bread
              • 1 teaspoon of coconut yoghurt 
              METHOD
              Whisk together eggs, salt and curry powder. Lightly pan fry mushrooms in olive oil and set aside. In a non stick fry pan scramble eggs (keep folding through.) Top toast with avocado, eggs, mushies & cooc 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

               

              CRISPY LAMB BURGER

              SERVES 1

              INGREDIENTS 
              • 100g of lamb mince
              • 1/4 of a grated carrot
              • Sprinkle of curry powder
              • Salt & pepper
              • 1 whisked egg
              • Sprinkle of almond meal to coat patty 

               

              • 1 bread roll of your choice 
              • Handful of rocket
              • 1/4 of a mashed avo
              • Squeeze of lemon
              • 1 cooked mashed beetroot
              • 1 tablespoon of Coyo coconut yoghurt
              • 5 sweet potato chips
              • 3 strips of capsium
              METHOD
              Place sweet potato chips & capsicum on a lined baking tray. Bake for 15 minutes or until crispy. Mix together lamb mince, grated carrot, curry powder, salt & pepper then roll into apatty. Dip into whisked egg then coat in almond meal. Place in the pan with olive oil & flatten with a spatula. Fry for 4 minutes on each side with the lid on pan or until crispy. 
              In a small bowl mash 1 cooked beetroot together with coconut yoghurt. Season with salt, pepper & a little squeeze of lemon juice. 
              Time to put it all together, starting with smearing the mashed avo onto the bread roll, top with capsicum, sweet potato chips, rocket, crispy lamb patty & a dollop of beetroot tzatziki. YUMMO!

              WALK/ RUN

              30 MIN WALK OR IF YOU ARE UP FOR A JOG, HERE ARE THREE OPTIONS TO SUIT EVERYONES FITNESS LEVELS –

              STARTING OUT – 30 second jog, 1 min walk. Repeat this cycle for for 15 minutes.

              INTERMEDIATE – 3km jog

              AVID RUNNER – 5km jog under 28 mins

              Sunday

              Breakfast

               

              PROTEIN PANCAKES

              SERVES 2
              INGREDIENTS 
              • 3 scoops of protein
              • 2 eggs  
              • 1/2 a cup of vanilla yoghurt 
              • 2 tablespoons of honey 
              • 1 mashed banana 
              • Pinch of salt 
              • Good sprinkle of bicarb soda 
              • Top with berries & honey 
              METHOD 
              Combine ingredients well until you have a batter consistency. Heat a non-stick fry pan with a little butter or oil. Spoon pancake batter tablespoon at a time. Cook for 2-3 mins each side. Top with berries & honey OMG 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

               

              TASTY CHICKEN PIE 

              SERVES 4
              INGREDIENTS 
              • 300-400g of chopped chicken thigh
              • 1 cup of chopped mushrooms
              • 2 finely chopped carrots
              • 1/2 a finely chopped onion
              • 1 clove of minced garlic
              • 4 stalks of finely chopped celery
              • 1 cup of chicken stock or bone broth
              • 1 can of tomatoes
              • 2 tablespoons of tamari
              • Salt & pepper
              TOPPING
              • 1 large sweet potato
              • 2 cups of chopped cauliflower
              • 2 cups of chopped pumpkin
              • 3 tablespoons of coconut yoghurt or a sprinkle of feta
              METHOD
              Preheat oven to 180 degrees. Steam sweet potato, cauli & pumpkin for 7-10 minutes or until soft. Set aside. Heat a non stick fry pan with a dash of olive oil. Brown chicken thigh for a few minutes until it changes colour but isn’t cooked through. Set aside. Saute onion, garlic, celery, carrot & mushrooms for about 5 minutes or until soft. Add chicken back into the pan together with tamari, stock, can of tomatoes & season well with salt & pepper. Simmer on low heat with the lid on for 8 minutes or until liquid evaporates. Mash sweet potato, cauli, pumpkin, coconut cream & season with salt & pepper. Spoon chicken mixture into the baking dish. Top with mash & spread evenly. Sprinkle with feta or a few dollops of coconut yoghurt. Season with salt & pepper & bake for 20-30 minutes. Serve with steamed greens or a salad. YUM!
              PS. this is better the next day for lunch!

               

                REST & RECOVERY

                YOU DID IT! HOW ARE YOU FEELING? WHAT DID YOU FIND CHALLENGING THIS WEEK? WHAT WERE SOME SMALL WINS OF THE WEEK? I WOULD LOVE TO HEAR FROM YOU. SHOOT ME A DM ON INSTAGRAM.

                Mia x