RESET CHALLENGE WEEK 1
Monday
Breakfast
GREEN MACHINE SMOOTHIE
SERVES 1
INGREDIENTS
- 1 frozen chopped banana
- Big handful of spinach leaves
- 1 cup of coconut or almond milk
- 1/2 an apple
- 3 ice cubes
- 1 teaspoon of almond spread
- 1 scoop of vanilla collagen
- Pinch of salt
METHOD
Blend all ingredients together in a nutribullet until thick and smooth.
Lunch
EASY CHICKEN WRAP
SERVES 2
INGREDIENTS
- 2 slices of mountain bread
- 150 grams of chicken thigh
- 1/4 of a red capsicum sliced
- 1 tablespoon of hommus
- Handful of spinach leaves
- 5 cherry tomatoes diced
- 1/4 of an avocado mashed
- Good squeeze of lemon
- Sprinkle of cumin & paprika
METHOD
Preheat oven to 180 degrees and line a baking tray with baking paper. Place capsicum and chicken on baking tray, drizzle with olive oil and season with salt, pepper, cumin and paprika. Bake for 10-12 minutes until chicken is cooked through. Spread hommus and avo on wrap and layer ingredients on top. Roll & eat. YUM!
Dinner
HIGH PROTEIN 10 MIN ASIAN INSPIRED MINCE
SERVES 2
INGREDIENTS
- 1 chopped onion
- 1 tablespoon of grated fresh ginger
- 250g of beef or chicken mince
- 1/2 a bag of stirfry veggies
- Good drizzle of soy sauce or tamari
- I used 2 tablespoons of Mingles satay seasoning but 1 tablespoon of curry paste would also work
- 1 chopped chilli (optional)
- Iceberg lettuce cups to serve
METHOD
In a large fry pan saute chopped onion & ginger in olive oil for 3-4 minutes until a little brown. Add in mince, use spatula to break it up & continue to turn until it changes colour. Add in Mingle & a sprinkle of salt. Throw in veggies & top with soy/tamari. Continue to stir mince for 7 mins until veggies are cooked. You can add in chilli & even 1 tablespoon of chopped cashews or macadamias if you like. Spoon mince mixture into iceberg lettuce cups & there you have it, a 10 minute dinner.
20 MIN SIGNATURE WORKOUT FOCUSING ON THE FULL BODY
Tuesday
Breakfast
GRAB & GO BREKKI MUFFINS
SERVES 6
INGREDIENTS
- 6 eggs whisked
- 200g of smoked salmon
- 2 cups of spinach
- 2 cups of baked pumpkin
- 1 teaspoon of curry powder
- Good pinch of salt + pepper
- Dash of almond milk
- 2 cups of baked
- 1 tablespoon of goats cheese (optional)
- 2 tablespoons of chopped shallots
- 2 tablespoons of chopped dill
METHOD
Preheat oven to 180 degrees and coat the muffin tray with coconut oil so they don’t stick. Combine all ingredients in a bowl & season well with salt + pepper. Spoon mixture into muffin tin and bake for 20-30 minutes or until cooked through!
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
ONE PAN HONEY SALMON
SERVES 2
INGREDIENTS
- 2 x 200g salmon fillets
- 1 bunch of broccolini
- 1/2 a thinly sliced sweet potato
- A good wedge of sliced pumpkin
MARINADE
- 2 tablespoons of honey
- 2 cloves of minced garlic
- 1 tablespoon of olive oil
- 1 tablespoon of grated fresh ginger (optional but I think it makes it)
- Good squeeze of half a lemon
- Salt & pepper
METHOD
Make sure potato/ pumpkin is sliced thinly. Preheat oven to 180 degrees. Place salmon & veggies on lined baking tray, drizzle with marinade. Bake for 12 mins or until salmon is cooked.
25 MIN STRENGTH WORKOUT – GLUTES WITH A SIDE OF ARMS & OBLIQUES
Wednesday
Breakfast
APPLE OVERNIGHT OATS
INGREDIENTS
SERVES 1
- 1 grated apple
- 1/2 cup of oats
- 1/2 cup of almond milk
- Sprinkle of cinnamon
- Dash of vanilla extract
- Dollop of coconut or plain yogurt
- 3 chopped walnuts
METHOD
Combine all ingredients in a container and soak 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
CREAMY PASTA
SERVES 2
INGREDIENTS
- 1 cup of pasta of your choice (I used GF)
- 1 cup of chopped mushrooms
- 1 clove of minced garlic
- 200g of chicken (optional)
- 1/4 of a finely chopped onion
- 3 tablespoons of coconut coyo yogurt or coconut cream
- 1/4-1/2 a cup of defrosted frozen peas
- 2 cups of baby spinach leaves
- Salt & pepper
- Sprinkle of curry powder
- Parmasen to top if you like
METHOD
Cook pasta according to packet directions. In a non stick fry pan, cook onion, garlic, mushrooms & chicken in olive oil for about 3-4 mins. Season curry powder & salt & pepper. Add in spinach, peas & coconut yoghurt or cream, combine. Add in cooked pasta & top with parmesan or extra coconut yoghurt. YUM!
HUMPDAY RUNDAY
IT’S RUN DAY BABY! Hyper workouts paired together with 2 x jogs per week is the perfect combo to not only seeing results in the mirror but for your mental health as well. It’s how I train every week, variety is key. Get out first thing in the morning before you grab a coffee or pack your stuff for a lunch run. Whenever it is, you won’t believe how good you feel & how quickly you improve if you stay consistent. If jogging is new to you, go at a pace that is comfortable & you can still have a conversation whilst jogging – slow & steady. Your pace will increase over time but it’s about finding that pace you can build on rather than feel like you can’t keep going. Download free strava on the app store to track your runs. I’ve created a playlist on spotify under HF Mia – REST RUNNING.
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
MIA’S HIGH PROTEIN GO TO BREKKI SCRAMBLE
SERVES 1
INGREDIENTS
2 whisked
1/2 a cup of cubed baked pumpkin
1/4 of an avo
Squeeze of lemon
METHOD
Scramble eggs together with pre baked pumpkin, salt & a sprinkle of mingle if you like. Mash avo & squeeze with lemon. High protein brekki in 5 mins.
Lunch
LEFTOVERS
We believe leftovers are the backbone to successful week!
Dinner
GREEN CURRY CHICKEN SIRFRY
SERVES 2
INGREDIENTS
GREEN CURRY CHICKEN STIR FRY
- 2 servings of rice noodles or rice
- 250g of sliced chicken thigh
- A good sprinkle of Mingles green curry spice mix
- 1/2 a sliced capsicum
- 1 chopped onion
- 1 bunch of chopped broccolini
- 1 cup of sliced mushrooms
- 1 tablespoons of cashews
- 1 tablespoon of tamari
- 1 tablespoon of maple or honey
METHOD
In a non stick fry pan, saute chicken, onion in tamari for 2 mins. Add in all veggies, curry spice mix, honey & a dash more tamari. Stir through cashews. Meanwhile, cook rice noodles or rice according to packet directions. Stir through rice noodles or rice & serve. YUM!
20 MIN HITT WORKOUT FOCUSING ON THE FULL BODY
Friday
Breakfast
XPRESS YOURSELF SMOOTHIE
SERVES 1
INGREDIENTS
- 1 cup of almond milk
- 1 frozen banana
- Shot of coffee
- 1 fresh date
- 1 tablespoon of cacao powder
- 1 teaspoon of almond spread
- 3 ice cubes
METHOD
Combine all ingredients in a blender and blend until smooth.
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 CHICKEN W. PITA & BEETROOT HOMMUS
SERVES 2
INGREDIENTS
- 300g of chicken thigh
- Sprinkle of garlic & herb spice
- 4 wedges of pumpkin
- Drizzle of honey or maple
- 2 handfuls of rocket
- 2 tablespoons of beetroot hommus
- Good squeeze of lemon
- Salt & pepper
- Pita to serve
- 1/2 a chopped avo
- 1 finely chopped cucumber
METHOD
Preheat oven to 180 degrees. Place pumpkin on a lined baking tray. Drizzle with olive oil, season with salt & pepper & bake for 20-30 minutes or until soft. Meanwhile, Fry chicken for a few minutes on each side. Whilst frying give it a good squeeze of lemon, season with spices, a drizzle of honey & fry until cooked through. To make salsa, combine chopped avo & cucumber in a small bowl. Drizzle with olive oil, a squeeze of lemon juice & salt & pepper. On a plate smother with beetroot hommus, top with rocket, pumpkin, chicken, pita & salsa. YUM!
20 MIN MAT SCULPT FOCUSING ON GLUTES & CORE
Saturday
Breakfast
CURRIED EGGS W. AVO ON TOAST
SERVES 2
INGREDIENTS
FRITTERS
- 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
CHICKEN NACHOS
SERVES 2
INGREDIENTS
- 250g of chopped chicken thigh
- 1/2 a finely chopped capsicum
- 1/4 of a finely chopped onion
- 1/2 a cup of finely chopped mushrooms
- Sprinkle of Mingle mexican spice
- 1 tablespoon of tomato sauce
- 1 sliced large sweet potato (cut into chips)
- 1/2 an avo
- 1 tablespoon of coconut yoghurt to top
- Salt & pepper
METHOD
Preheat oven to 180 degrees. Place sweet potato chips on lined baking tray, sprinkle with mexican spice, olive oil & salt & pepper. Bake for 15 mins or until chips are crispy. Meanwhile, in a non stick fry pan saute chicken, onion, capsicum, mushrooms in olive oil for a few mins. Season well with mexican spice, tomato sauce, salt & pepper. Once chicken is cooked set aside. Mash avo with a squeeze of lemon, salt & pepper. Serve chips with chicken, avo & coconut yoghurt. YUMMO!
SATURDAY RUNDAY
BEGINNER – 8 min jog alternating between 1 min jog & 1 min walk until you reach 7 mins
INTERMEDIATE – 10 min jog steady pace
AVID RUNNER – 7km jog comfortable pace
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Sunday
Breakfast
BANANA PANCAKES
SERVES 2
INGREDIENTS
- 1 banana
- 1/2 zucchini
- 1 egg
- 1 scoop vanilla protein/ collagen
- 1 tablespoon of maple
- 2 tablespoons of coconut oil
- Pinch of salt
- 3/4 cup of GF self raising flour
- 1 banana to serve
- 1 tablespoon of chopped pistachios to serve
METHOD
Combine all ingredients in a nutribullet/ blender. Heat non stick fry pan with a little olive or coconut oil & pour pancake mixture little by little to form pancake. Repeat with remaining batter. Pan fry chopped banana in a little oil. Top pancakes with fried banana & pistachios. YUMMOOOO!
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
MEX ENCHILADA
SERVES 2
INGREDIENTS
- 300g of chopped chicken thigh
- 1/2 cup of three bean mix or kidney beans
- 1/2 a diced onion
- 1 clove of minced garlic
- Good sprinkle of mexican seasoning
- Salt & pepper
- 1 can of tomatoes
- 1 cup of tomato passata
- 4 GF wraps
- 1/2 a mashed avo
- 1 cup of shredded lettuce
- 1 chopped tomato
- 4 tablespoons of coconut yoghurt
- 1 lime or lemon
METHOD
Preheat oven to 200 degrees. Saute onion & garlic in olive oil for a few minutes. Add chicken & continue to fry until chicken has browned. Season with Mexican spice, salt, pepper & a squeeze of lime. Add beans, tomato passata & canned tomatoes, stir through. Cook for 5 minutes on medium heat with a lid on. Spoon mixture into into wraps and place in a baking dish. Pour over a little passata, top with coconut yoghurt, season with sat & pepper. Bake in the oven for 10 minutes! Serve with shredded lettuce, tomato & avo! YUMMO!