20th – 26th JANUARY

MON
TUE
WED
THU
FRI
SAT
SUN

Monday

Breakfast

 

BAKED PEARS W. GRANOLA & COCO YOGHURT

SERVES 1
INGREDIENTS
  • 1 pear sliced in half & seeds removed
  • 2 tablespoons of Coyo coconut yoghurt
  • 1/4 cup of granola or muesli
METHOD
Place pears on lined baking tray & bake for 15 minutes or until soft. Top with yoghurt, muesli & a dash of almond milk if needed. YUM!

Lunch

 

TUNA SWEET POTATO PATTIES

SERVES 2

INGREDIENTS 

    • 1 cup of grated sweet potato (water squeezed out)
    • 1 cup of grated zucchini (water squeezed out)
    • 1.4 cup of GF self raising flour
    • 1 large can of tuna in olive oil 
    • 1 egg
    • Sprinkle of curry powder 
    • Salt & pepper 
    • Sprinkle of chilli flakes (optional) 
    • 2 tablespoons of very finely chopped capsicum
    • 2 tablespoons of grated onion 
    • A little goats cheese to top (optional) 
    • Green salad of your choice to serve
    METHOD
    In a bowl, combine all ingredients in a bowl. Heat a non stick fry pan with a little olive oil and salt the pan. Use a tablespoon to spoon mixture into pan and cook fritters for about 3-4 minutes each side until brown and crispy. Top with goats cheese or a dollop of coconut yogurt if dairy free. Serve with green salad of your choice! 

    Dinner

     

    TUNA RICE

    SERVES 4 
    INGREDIENTS 
    • 1 cup of arborio rice
    • 1 large can of tuna in olive oil
    • 1 finely chopped red capsicum
    • 1 finely chopped tomato
    • 1/2 a grated onion 
    • 1 clove of minced garlic
    • 2 tablespoons of finely chopped parsley 
    • 2 cups of chicken/veggie stock or bone broth 
    METHOD
    Heat a drizzle of olive oil in a large non-stick fry pan. Saute onion, garlic, capsicum & tomato on low heat for 5-7 minutes. Add rice & tuna and stir through. Slowly pour in stock 1 cup at a time. When stock absorbs into the rice, add more continuously stirring. Season with salt & pepper. Cook rice for 20-25 minutes until rice is cooked. Stir through fresh parsley & serve with a good squeeze of lemon. PS. This tastes even better the next day!

    20 MIN SIGNATURE WORKOUT

    Tuesday

    Breakfast

     CHOCO PORRIDGE W. BANANA & BERRIES

    •  1/2 cup of oats
    • 1 scoop of vanilla protein or collagen
    • 1 tablespoons of cacao powder
    • 1 teaspoon of almond spread
    • Good pinch of salt
    • 1 cup of almond milk
    • 1/2 a sliced banana
    • Handful of chopped strawberries
    • 1 teaspoon of honey (optional)
    METHOD
    Combine all ingredients in a small saucepan (except banana & berries.) Cook on low heat, continuously stirring for about 7 minutes. Top porridge with banana, berries & a drizzle of almond spread.

    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

     

    MEXICAN STUFFED PUMPKIN

    SERVES 2
    INGREDIENTS
      • 1 large wedge of pumpkin cut into two
      • 200g of lean beef mince (just use beans if vego)
      • 1/3 cup of kidney beans 
      • 1/2 a grated onion
      • 1 clove of minced garlic
      • 2 teaspoons of mexican spice
      • Sprinkle of curry powder
      • Drizzle of maple
      • Salt & pepper
      • 1 cup of brown or basmati rice
      • 1 can of tomatoes
      • 1/2 a finely chopped avo
      • 2 chopped cherry tomatoes
      • 2 dollops of Coyo coconut yoghurt
      • Chopped fresh chilli (optional)
      • 2 tablespoons of chopped coriander
      METHOD
      Preheat oven to 180 degrees. Place pumpkin wedges on lined baking tray, drizzle with olive oil, maple & season with salt & pepper. Bake for 25-35 minutes until soft & caramelized. In a non stick fry pan, cook mince for a few minutes together with onion & garlic until lightly browned. Add beans, tomatoes, salt, pepper & spices. Cook on low heat with lid on until ready to serve. Cook rice according to packet directions. Once pumpkin is cooked, it’s time to put together your stuffed pumpkin. Top with rice, mince, chopped tomato, avo, dollop of Coyo coconut yogurt, fresh coriander & chopped chilli. YUMMO!

      STRENGTH WORKOUT

       

      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

      CHICKEN BURGER W. SWEET POTATO CHIPS

      SERVES 1
      INGREDIENTS
      • 150g chicken thigh pounded (veggie pattie if vego)
      • 3 tablespoons of almond meal &  GF flour
      • 1 whisked egg
      • Good sprinkle of mexican spice
      • 1 wholegrain bread roll
      • 1/4 of an avocado
      • Handful of green leaves 
      • 1/2 cup of roasted capsicum
      • 2 slices of beetroot
      • 2 slices of tomato
      • 2 sliced gherkins 
      • 1/2 an onion sliced
      • 1 teaspoon of balsamic vinegar 
      • 1 teaspoon of honey 
      • Good squeeze of lemon 
      • 1 small medium sweet potato sliced 
      METHOD
      Preheat oven to 180 degrees. Place sliced sweet potato on lined baking tray, drizzle with olive oil, season with salt & pepper. Bake for 15 minutes or until crispy. Beat an egg in a bowl. Place almond meal, flour, mexican spice, salt & pepper on a plate and combine well for coating. Dip chicken in egg, then coat in almond meal mixture. Heat a non stick fry pan with coconut oil and lightly fry chicken for about 3-4 minutes each side or until cooked through & crispy. In the same pan, throw in the onion and spoon balsamic vinegar & honey on top of onion. Sauté until browned. Mash avo and season with salt, pepper, Mexican spice and lemon juice. Spread mashed avo on bread roll and top with roasted capsicum strips, spinach, gherkins, tomato and beetroot. Top with chicken and caramelised onion. OFF IT’S HEAD!

      RUN DAY

      GET OUTSIDE FOR A JOG OR WALK.

      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

       

      SHREDDED CHICKEN AVO PESTO TOAST

      SERVES 2
      INGREDIENTS
        • 2 pieces of sourdough or GF bread
        • 1/4 of an avo
        • 1 tablespoon of pesto
        • 3 chopped tomatoes
        • Sprinkle of goats cheese (optional)
        • Sprinkle of chilli flakes to top
        • Handful of shredded precooked chicken
        • Handful of rocket or baby spinach leaves
        • Drizzle of olive oil
        METHOD
        Toast bread. Top with avo, pesto, rocket, chicken, tomatoes, goats cheese & olive ol. Season with salt & pepper. YUM!

        Dinner

        VEGO PASTA

        SERVES 2
        INGREDIENTS
        • 1 eggplant chopped into cubes
        • 1/3 cup of cooked peas
        • 1/2 a grated onion
        • 1 clove of garlic (optional) 
        • 2 serves of GF pasta 
        • 1 cup of chopped mushrooms
        • 2 dollops of Coyo coconut yoghurt to serve
        • Chopped fresh parsely 
        • 1 cup of bone broth or stock of your choice
        • 1 can of tomatoes 
        • Sprinkle of mixed herbs
        • Dash of tamari
        • Sprinkle of chilli 
        • Salt & pepper
        • Olive oil
        METHOD
        Preheat oven to 180 degrees & line a baking tray with baking paper. Place eggplant on baking tray, season with salt, pepper & a good drizzle of olive oil. Bake foe 15-20 minutes until soft. 
         
        Saute onion & garlic in olive oil for 2 minutes on medium heat. Add in mushrooms & peas. Add half a cup of stock & reduce heat. Simmer for a few minutes. Add tomatoes, eggplant, chilli, parsely, mixed herb seasoning & a dash of tamari. Season well with salt & pepper. Add some more stock if needed, simmer for 10 minutes while you cook pasta. 
         
        Serve pasta with sauce & a big dollop of coconut yoghurt, fresh parsely & chilli! 
        YUM.

        20 MIN SWEAT WORKOUT

        Friday

        Breakfast

         

        MANGO COCONUT OVERNIGHT OATS

        SERVES 1

        INGREDIENTS

          • 1/2 cup of rolled oats or raw muesli
          • 1/4 cup of almond milk
          • 1/2 a mango chopped into cubes (or strawberries)
          • 1 scoop of coconut yogurt
          • 1 tablespoon of shredded coconut  
          • 1 scoop of vanilla collagen 
          • Dash of vanilla extract 
          • Pinch of salt 
          • 1 teaspoon of macadamia or almond spread
          METHOD
          Combine all ingredients in a bowl & store in the fridge overnight. 

          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

          ASIAN INSPIRED BARRA W. SWEET POTATO MASH

          SERVES 1
          INGREDIENTS
          • 150g of barramundi
          • 1 cup of chopped sweet potato 
          • Salt + pepper 
          • teaspoon of honey 
          • 1 thumb size knob of grated fresh ginger
          • dash of tamari
          • 1 tablespoon of chopped coriander
          • 1 clove of crushed garlic
          • 1/4 a cup of coconut cream
          • Juice of 1 lime/ lemon
          • 1 teaspoon of chilli paste ( optional )
          • 1 bunch of broccolini
          • 1/2 a sliced zucchini 
          METHOD
          Steam sweet potato and mash with a dash of coconut cream, salt and pepper. Marinate barra in a dash of tamari, 1/2 a teaspoon of chilli paste, 1/2 the grated ginger, salt + pepper and a good squeeze of lime/lemon juice. Place barra, broccolini & zuchinni on a lined baking tray & bake for about 10-12 minutes or until cooked through.  Serve steamed barra with sweet potato mash & veggies. Top with coconut lime sauce
          SAUCE
          Pan fry garlic, the rest of the chilli paste & coriander for 3 minutes in coconut oil. Add coconut cream, dash of tamari, honey and a squeeze of lime/ lemon juice and allow to simmer on low heat for 3 minutes.

          40 MIN SIGNATURE IN-STUDIO CLASS

           

          Saturday

          Breakfast

           

          STICKY DATE PANCAKES W. CARAMEL SAUCE

          SERVES 2

          INGREDIENTS 
          • 1/2 cup of GF self raising flour 
          • 5 chopped fresh pitted dates 
          • Dash of vanilla extract 
          • Sprinkle of cinnamon 
          • Dash of almond milk
          • 2 tablespoons cup of melted coconut oil or olive oil 
          • Good pinch of salt 
          • 2 tablespoons of maple syrup 
          • banana to serve  
          SAUCE 
          • 1 tablespoon of almond spread
          • 1 teaspoon of maple syrup 
          • Pinch of salt 
          • Dash of vanilla extract 
          • 1 teaspoon of melted coconut oil 
          METHOD 
          Place dates in a small saucepan and top with a little water. Cook on low heat for about 5 minutes or until dates are soft and falling apart. Place all ingredients (including dates) in a mixing bowl and combine. Heat a non-stick fry pan on medium heat and cook pancakes in small batches for about 3 minutes on one side or until bubbles start to form, then flip and repeat with remaining batter. While the last pancake is cooking, throw in a sliced banana and pan fry for a few minutes each side until a little brown and crispy. To make the sauce, place all ingredients in a small saucepan and stir over low heat until dissolved. Poor over pancakes and fried banana – 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

           

          VEGO DELISH MEATBALLS

          SERVES 3

          SERVES 2-3

          INGREDIENTS  

          • Drizzle of olive oil
          • 1/2 a chopped onion
          • 500g  mushrooms, finely chopped
          • 1/2 a cup of crushed up walnuts
          • 1 cup of almond meal
          • 1/2 a cup of finely chopped parsley
          • 2 minced garlic cloves 
          • 1 egg
          • ½ tsp dried oregano (optional)
          • Salt & pepper to season
          • 1-2 cups of Mutti tomato sauce 
          • GF pasta, bread, rice or veggies to serve

          METHOD 

          In a large non-stick pan, sauté the onion & mushrooms in olive oil on medium-low heat for about 7 minutes. Wait until the water evaporates (you may need to up the heat) and then keep cooking the mushrooms until they brown. Add garlic and transfer the mushrooms into the mixing bowl. Set aside to cool.

          Add the rest of the ingredients (besides the Mutti sauce) into the mushi mixture & combine well.

          Form small balls & fry in olive oil for about 2 minutes each side until they brown. Pour Mutti sauce over the meatballs & place a lid on top for 5 minutes. I served the meatballs with toasted bread & a big salad but you could also serve with pasta & veggies, whatever you prefer- YUMMO! 

          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

           

          LAMB RAGU ZOODLES

          SERVES 2

          INGREDIENTS  

          • 2 lamb shanks 
          • 1 chopped carrot 
          • 1/2 a finely chopped onion 
          • 2 cloves of garlic 
          • 1 cup of napoletano sauce 
          • 1 can of tomatoes 
          • Salt + pepper
          • 2 chopped tablespoons of basil
          • 3-4 zucchinis for zoodles or pasta of your choice 
          METHOD 
          Rub lamb shanks in salt & pepper. Pan fry lamb shanks in olive oil for 5 minutes on each side. Transfer lamb shanks to a slow cooker. Pan fry onion, garlic, carrots for 3-4 minutes until a little browned. Add sauteed veggies, canned tomatoes, napoletano sauce & basil to the slow cooker. Season well with salt & pepper. Cook on high heat for 6 hours. Pull lamb apart. Boil zoodles or pasta & serve with lamb ragu.

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