WEEK 1 CHALLENGE 1ST – 7TH APRIL

MON
TUE
WED
THU
FRI
SAT
SUN
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Nutrition PDF

Monday

Breakfast

BAKED VEGGIE EGG SCRAMBLE

SERVES 1
INGREDIENTS
  • 3 eggs
  • 1/2 a cup of baked pumpkin/sweet potato
  • 1 cup of baby spinach leaves
  • 1/4 of an avo
METHOD

Sauté spinach in a non stick fry pan with a little olive oil until wilted. Add in baked pumpkin & whisked eggs, continuously stirring eggs until cooked. Season with salt, pepper & mingle. Serve with avo.

Lunch

 

MIA’S GO TO MEAL PREP LUNCH

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

 

10 MIN HIGH PROTEIN MINCE STIRFRY

SERVES 2

INGREDIENTS

  • 1 chopped onion
  • 400g 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 but 1 tablespoon of curry paste would also work 1 chopped chilli (optional)
  • Lettuce cups to serve
METHOD

In a large fry pan saute chopped onion in olive oil for 3-4 minutes until a little brown. Add in mince, use spatula to break up & continue to turn over until it changes colour. Add in Mingle & a sprinkle of salt. Throw in veggies & top with soy/tamari. Continue to stir mince for 5-7 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.

24 MIN FULL BODY SIGNATURE WORKOUT 

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

     

    ONE PAN CHICKEN SATAY

    SERVES 2
    INGREDIENTS 
    • 2 chicken thighs 150g each 
    • 2 cup of chopped green veggies 
    • 1 cup of cooked rice or 1-2 rice cups 
    SATAY
    • 2 tablespoons of Mingle satay seasoning or put me on everything seasoning 
    • 1 tablespoon of peanut butter 
    • 1/2 a cup of coconut yoghurt or cream
    • 2 tablespoons of water 
    • 1 tablespoon of honey 
    • Dash of tamari or soy sauce
    • Sprinkle of chilli or chilli sauce if you like things spicy
    • Combine well in a bowl
    METHOD
    Preheat oven to 180 degrees. Grab yourself a small baking tray & spoon in rice, spread evenly. Place chicken & veggies onto rice then pour over satay sauce. Cover with foil & bake for 12-15 mins or until chicken is cooked through. YUM! 

    18 MIN MAT SCULPT

     

    Wednesday

    Breakfast

     

    SWEET POTATO HASH BROWNS W. FRIED EGGS

    INGREDIENTS
    SERVES 1
        • 2 cups of grated sweet potato
        • 1 cup of grated zucchini (squeeze out liquid)
        • 1/2 cup of GF self raising flour
        • 1 tablespoon of honey
        • Sprinkle of curry powder
        • 1 tablespoon of grated lemon rind
        • 1/2 very finely diced onion 
        • 1 clove of garlic
        • Tablespoon of chopped parsley 
        • Good pinch of salt & cracked pepper
        • Chilli flakes (optional)
        • Lemon juice 
        TO SERVE 
        • 1/2 a chopped avo 
        • 2 eggs 
        Combine all hash brown ingredients in a bowl and mix well. Heat a non stick fry pan on medium high heat and scoop a spoonful of mixture into the pan. Mould into a circle and put the lid on the pan. Let hash browns cook for about 3 minutes then flip until crispy brown. Repeat with remaining mixture. Fry or poach 2 eggs and slice 1/2 of an avo on top of the hash brown stack. Sprinkle with chilli flakes if you’d like, season with salt & pepper and a good squeeze of lemon juice. DELICIOUS! 

        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 CHICKEN PASTA BAKE

        • 1 & a 1/2 cups of pasta of your choice
        • 2 eggs
        • 1 cup of coconut yoghurt or milk
        • 8 finally chopped mushrooms 
        • 1 cup of frozen or fresh boiled spinach 
        • Good sprinkle of Mingle 
        • 1/2 a finely chopped onion 
        METHOD
        Preheat oven to 180 degrees. Place chicken on lined baking tray. Season with salt, pepper, Mingle & a good squeeze of lemon. Bake chicken for 12-15 mins until a little pink but mostly cooked through. Chop into small pieces. Cook pasta according to packet directions. Meanwhile, sauté onion & mushrooms in olive oil until brown & crispy. In a big bowl combine all ingredients & season with salt & Mingle. Pour into a lined cake tin. Bake for 20-30 mins or until cooked & crispy.  

        RUN DAY

         Check the run program PDF to see whats on the menu today. Choose a run, earphones in & let’s GO!

        Thursday

        Breakfast

         

        MANGO SMOOTHIE

        SERVES 1
        INGREDIENTS
            • 1/2 a cup of rolled or quick oats
            • 1 cup of almond milk
            • 1 teaspoon of peanut butter
            • 1 tablespoon of cocoa powder
            • 1 banana
            • 1 teaspoon of honey
            METHOD
            Cook oats in almond milk together with peanut butter and cocoa powder. While porridge is cooking, lightly saute banana in coconut oil until browned and serve with porridge & a drizzle of honey. YUMMMMM! ​

            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

              CHICKEN SCHNITZEL SALAD

              SERVES 2
              INGREDIENTS
              • 2 x 200g of beaten chicken thigh
              • 1/2 cup of almond meal
              • 1 whisked egg
              • Sprinkle of curry powder

              SALAD

              • 1 cup of cooked brown rice
              • 1 cup of baked sweet potato/ pumpkin
              • 1/2 a diced avo
              • Few sliced of baked capsicum
              • 1 cup of spinach leaves
              • 1 tablespoon of pine nuts

              DRESSING

              • 1 tablespoon of olive oil
              • 1 teaspoon of mustard
              • Salt & pepper
              • Good squeeze of lemon juice
              • 1 teaspoon of honey
              • 1 tablespoon of Tahini (optional)
              METHOD
              Dip chicken in whisked egg then almond meal. Fry for 3 minutes each side in a non-stick fry pan or until cooked through & crispy. Season Schnitzel with curry powder, salt & pepper. Combine all salad ingredients together & top with pinenuts & dressing – YUMMO!

              28 MIN STRONG WORKOUT GLUTES & ABS

               

              Friday

              Breakfast

               

              PESTO BRUSCHETTA W. FRIED EGGS

              SERVES 1

              • 1/2 cup of almond milk 
              • 1 pitted date 
              • 1 scoop of vanilla protein
              • Pinch of salt 
              • Teaspoon of tahini  
              • 1 frozen banana 
              • 3 ice cubes 
              METHOD
              Blend all ingredients 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

                MIE GORENG

                SERVES 2
                INGREDIENTS
                • 2 serves of COOKED vermicelli or buckwheat noodles
                • 1/2 a sliced capsicum
                • 1 sliced carrot
                • 1 sliced zucchini
                • 1 cup of sliced mushrooms
                • 4 chopped shallots
                • 1 clove of minced garlic
                • Thumb size knob of ginger
                • 1/2 cup of chopped firm tofu
                • 200g of chicken
                • 3 tablespoons of tamari (soy sauce)
                • Good squeeze of lemon juice
                • 1 tablespoon of honey
                • 3 tablespoons of coconut milk
                • 1 teaspoon of chilli paste (optional)
                • Coriander to serve (optional)
                • 1 tablespoon of chopped cashews

                METHOD

                Heat a non stick fry pan with a little coconut oil & salt the pan. Saute shallots, garlic, ginger, curry powder & chilli paste for 3 minutes. Remove from pan then add veggies and stir for a few minutes. Thow in chicken & tofu and stir fry together for a few minutes. Add onion mixture back into the pan aswell  as noodles, lemon juice, honey, soy sauce, coconut milk. Put the lid on and steam through for 5 minutes. Serve with fresh coriander, cashews and chilli if you wish.

                40 MIN IN-STUDIO CLASS

                Saturday

                Breakfast

                 

                PASSION FRUIT PORRIDGE

                SERVES 1

                INGREDIENTS
                  • 1/2 a cup of rolled oats
                  • 1 teaspoon of chia seeds
                  • the pulp of 1 passionfruit
                  • 1 cup of almond milk
                  • Dash of vanilla extract 
                  • Pinch of salt 
                  • Handful of blueberries
                  • 1 tablespoon of chopped walnuts 
                  METHOD
                  Cook oats, chia seeds, vanilla extract & salt in almond milk for approx 7 mins or until thick and creamy. Top with passionfruit, blueberries & walnuts.

                  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 BURGER

                  SERVES 2

                  INGREDIENTS
                    • 200g of salmon fillets or white fish 
                    • 1/4 of a grated onion
                    • 1 minced clove of garlic
                    • 1 teaspoon of miso 
                    • 1/3 of a cup of almond meal 
                    • 1 tablespoon of maple syrup 
                    • 2 tablespoons of tamari
                    • 1 teaspoon of curry powder
                    • 1 teaspoon ginger powder
                    • 1 teaspoon of lemon rind
                    • Sprinkle of chilli flakes (optional) 
                    • salt + pepper 
                    • 1 tablespoon of finely chopped parsley
                    • 2 wholemeal/ GF bread rolls
                    SALAD 
                    • Green leaves
                    • 1/2 a diced cucumber
                    • Sliced cooked beetroot 
                    • 6 cherry tomatoes sliced
                    • 1/2 a mashed avocado
                    PATTIE COATING
                    • 1/4 cup of almond meal
                    • 3 tablespoons of shredded coconut 
                    • Salt + pepper 
                    • Sprinkle of curry powder 
                    • 1 egg whisked 
                    • Combine almond meal, coconut, salt, pepper & shredded coconut together on a plate to coat patties in
                    PUMPKIN DIP (optional)
                    • 1 cup of roasted pumpkin
                    • 1 tablespoon of goats cheese or coconut yogurt 
                    • Good sprinkle of curry powder
                    • Salt + pepper
                    • Drizzle of olive oil
                    • Good squeeze of lemon 
                    • Combine together in a nutribullet 
                    METHOD
                    Squeeze lemon juice over fish and sprinkle with salt and pepper. Steam fish for about 6 mins until just cooked through and flake into a mixing bowl. Add tamari, miso, curry powder, ginger, lemon rind, almond meal, parsley and egg. Combine well and form into patties then dip into whisked egg and coat in almond meal coconut mixture. Place patties in freezer for 10 mins to set. Lightly pan fry patties in a non stick fry pan for 4 mins on each side. Patties should be browned & crispy. To assemble cut roll in half, spread with mashed avo, pumpkin dip (optional) and salad ingredients. Top with patty. SCRUMPTIOUS!

                    RUN DAY

                    CHECK WHAT’S ON THE MENU TODAY VIA OUR RUN PROGRAM PDF

                    Sunday

                    Breakfast

                     

                    VEGGIE OMELETTE

                    SERVES 1

                    2 eggs
                    1/2 cup of almond milk
                    1 cup of chopped mushies
                    Good handful of spinach
                    5 cherries tomatoes
                    1/4 of an avo 

                    Heat a non stick pan with a little coconut oil. Sauté mushies, spinach & tomatoes for a few minutes until lightly browned. Beat eggs and almond milk together, season with salt & pepper. Remove veggies from pan and reduce to low heat. Add egg mixture and when egg starts to cook and look more firm add veggies into the middle. Use a spatula, ease around the edges of the omelette, then fold it over in half. Serve with avo – 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

                     

                    SLOW COOKED LAMB W. VEGGIES

                    SERVES 4

                    INGREDIENTS 

                    • Leg of lamb 
                    • 2 cups of stock or bone broth 
                    • 5 cloves of garlic 
                    • Good sprinkle of Mingle
                    • Sprig of rosemary  
                    • Salt & pepper 
                    • Selection of potatoes to serve 
                    • Steamed greens or your fave salad to serve 
                    METHOD
                    When you wake up on Sunday morning put the lamb in the slow cooker together with stock, garlic cloves, rosemary, lots of salt & pepper & a good sprinkle of mingle. Cook lamb on high for around 8-10 hours. Flip the lamb around the 5 hour mark. When you are an hour out from dinner time, place chopped pumpkin, potato & sweet potato on a lined baking tray. Season with salt, pepper, mingle & a drizzle of olive oil. Bake for about 40 mins. Take lamb out of slow cooked 15 mins before dinner and transfer to a baking dish. Pour some of the juices from the slow cooker over the lamb (about half a cup) & bake in the oven on 200 degrees for 8 mins. Serve lamb with potatoes & salad/ steamed veggies. The best part is, if you get a big enough lamb you can have leftovers for lunch the next day (if there is any.) ENJOY! 

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

                      LET’S CHAT ALL THINGS HYPER

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