9TH – 15TH JAN
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
CURRY INSPIRED BAKED SALMON
SERVES 2
INGREDIENTS
- 4 wedges of pumpkin
- 2 x 150g of salmon
- 2 cups of chopped cauliflower
ASIAN MARINADE
- 1 clove of garlic
- 1/2 a chopped onion
- 1 teaspoon of chilli paste (optional)
- Good sprinkle of curry powder, cinnamon, turmeric
- Thumb size knob of grated ginger
- 2 tablespoons of tamari (soy sauce)
- 1 tablespoon of maple syrup or honey
- 2 tablespoons of chopped coriander
METHOD
Preheat oven to 180 degrees. Line a baking tray with baking paper & place salmon, cauli & pumpkin on baking tray. Heat a small fry pan with a little coconut oil, salt the pan. Saute onion, garlic, ginger & herbs for 3 minutes. Remove from pan and place in a bowl together with soy, chilli paste & honey. Drizzle over veggies and salmon & bake for about 20-30 minutes or until cooked through. You may need to remove salmon before veggies.
HYPER OG
EQUIPMENT – band, 1-2kg weights
RUN – 1.5km jog (if you are a beginner try 30 seconds of jogging, 30 seconds of walking until you get to 1km.)
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
PUMPKIN, SPINACH, MUSHROOM RISOTTO
SERVES 2
INGREDIENTS
- 2 cups of chopped pumpkin
- 1 cup of chopped spinach or baby spinach
- 1 cup of chopped mushrooms
- 1 cup of brown rice
- Spinkle of curry powder
- Salt & pepper
- 1 clove of minced
- 1 cup of coconut cream
- 2 tablespoons of chopped parsley
METHOD
Preheat oven to 180 degrees, place chopped pumpkin on lined baking tray. Drizzle with olive oil, season with salt, pepper & curry powder, bake for 20 minutes. Meanwhile, cook rice according to packet directions. Now in a large fry pan add a little olive oil & saute mushrooms, garlic & spinach for 4 minutes or until cooked. Add in rice, pumpkin, coconut cream, salt, pepper & a sprinkle of curry powder. Combine & cook on low heat for 5 mins. YUM! (even better the next day.)
HYPER STRONG
EQUIPMENT – 3kg weights, band & coffee table/lounge
RUN – 2km jog (if you are a beginner try 30 seconds of jogging, 30 seconds of walking until you get to 2km.)
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
HEALTHY SPRING ROLLS
SERVES 4
INGREDIENTS
- 300g of chicken mince
- Rice paper rolls
- Sprinkle of Mingles green curry powder
- 1/2 a cup of cooked brown rice
- 2 tablespoons of tamari (soy sauce)
METHOD
Cook chicken mince together with green curry powder. Throw in brown rice & a dash of tamari. Dip rice paper rolls in hot water then onto a bread board or plate. Spoon 2 tablespoons of chicken mix onto the rice paper roll and fold into a little parcel. Set aside & repeat with remaining chicken mixture. Pan fry in olive oil for 3 minutes on each side or until crispy. Serve with tamari & chilli sauce.
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
POACHED EGGS W. FRITTER & SMOKED SALMON
SERVES 1
INGREDIENTS
- 1 handful of chopped baby spinach
- 1 grated zucchini (water squeezed out)
- 1/4 cup of GF self raising flour
- Sprinkle of curry powder
- 2 eggs
- Dash of almond milk
- Salt & pepper
- 1 tablespoon of chopped feta (optional)
- 2 poached eggs
- 4 slices of smoked salmon
- 1/2 a mashed avo
METHOD
Combine all fritter ingredients in a bowl. Heat a non stick fry pan with a little olive oil, spoon fritter ingredients one at a time into pan. Pan fry fritters for 2-3 minutes each side or until crispy. Heat a saucepan with water and bring to the boil. Add 3 tablespoons of white vinegar to the saucepan. Reduce heat & swirl water with a spoon. Crack eggs, one at a time into the saucepan. Cook for 3 minutes & remove from pan. Repeat with remaining eggs. Serve fritters with poached eggs, smoked salmon & smashed avo – YUMMO!
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
SLOW COOKED LEG OF LAMB
SERVES 4
INGREDIENTS
- 1kg leg of lamb
- 2 cups of stock or bone broth
- 1/2 a bunch of parsely
- 1 chopped carrot
- 1/2 an onion
- 4 cloves of garlic
METHOD
Sear leg of lamb with a little olive oil in pan for 5 mins each side. Place in slow cooker & add all other ingredints. Cook on low heat for about 10 hours (perfect to put on before work & dinner is made by the time you’re home.)
Serve with your fave salad, steamed veggies & roast pumpkin.
HYPER SWEAT
EQUIPMENT – 1-3kg weights, sliders & band
RUN – 1km jog (if you are a beginner try 30 seconds of jogging, 30 seconds of walking until you get to 1km.)
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!
HYPER SPICY PILATES
Saturday
Breakfast
AVO, SMOKED SALMON & BEETROOT HOMMUS ON TOAST
SERVES 2
INGREDIENTS
- 2 pieces of GF bread or sourdough
- 1 tablespoon of beetroot hommus
- 1 cup of baby spinach leaves
- 1/4 of an avo
- 2 slices of smoked salmon
- Olive oil
- Salt & pepper
METHOD
In a non stick pan, saute spinach in a little olive oil until wilted. Season with salt & pepper. Toast bread. Top with avo, spinach, smoked salmon & hommus. Season with salt & pepper.
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
NOURISH BOWL
SERVES 2
INGREDIENTS
- 300g of firm tofu
- 1/2 a cup of quinoa or brown rice
- 1 zucchini sliced lengthwise
- 1 chopped cooked beetroot
- 1 cup of cubed sweet potato
- 1 cup of cubed pumpkin
- 1/2 a red capsicum cut into strips
- 2 eggs
- 2 handfuls of chopped lettuce or spinach leaves
- Olive oil
SAUCE
- 2 tablespoons of peanut butter
- 1 tablespoon of honey
- 1 tablespoon of tamari
- Squeeze of lime juice
- Salt and pepper
- Sprinkle of chilli powder
- Sprinkle of curry powder
- 1 clove of minced garlic
Combine all sauce ingredients in a small bowl with a dash of hot water and set aside.
METHOD
Cook quinoa /brown rice as per packet directions. Meanwhile roast pumpkin, sweet potato, zucchini and capsicum in oven at 180 degrees for about 15-20 mins or until crispy. Cut tofu into cube size bites and marinate in sauce for about 15 mins. Lightly pan fry tofu in olive oil or coconut oil until crispy brown. Fry eggs. Arrange salad and baked veggies together with quinoa in a bowl. Top with tofu and a fried egg. Season with salt , pepper and chilli flakes. Simply delicious!
HYPER ABS
RUN – 3km jog (if you are a beginner try 30 seconds of jogging, 30 seconds of walking until you get to 3km.)
Sunday
Breakfast
MANGO SMOOTHIE BOWL
SERVES 2
INGREDIENTS
- 1 cup of frozen or fresh mango
- 1 frozen banana
- 2 tablespoons of vanilla collagen or protein
- 1/2 a cup of almond milk
- 1 tablespoon of cashews
- Pinch of salt
- Fresh fruit & peanut butter to top
METHOD
Combine all ingredients in a nutribullet or food processor & blend until think & smooth. Serve with your choice or fresh berries & peanut butter.
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!