22ND – 28TH JAN

MON
TUE
WED
THU
FRI
SAT
SUN

Monday

Breakfast

CREAMY PORRIDGE WITH FRIED BANANA

INGREDIENTS

  • 1/2 cup of oats
  • 1 banana sliced in half
  • 1 cup of coconut milk
  • Drizzle of maple syrup
  • 1 tablespoon of shredded coconut
  • 1 tablespoon of coconut yoghurt

METHOD

Cook porridge in coconut milk for about 7 minutes or until thick and creamy. Pan fry banana and shredded coconut for about 2 minutes or until lightly browned. Spoon porridge into a bowl and top with banana, coconut and a drizzle of maple syrup. 

Lunch

MAYO SHREDDED CHICKEN PITTAS 

SERVES 1
INGREDIENTS 
  • 200g chicken breast or thigh 
  • 1 tablespoon of mayo or coconut yoghurt 
  • 1 teaspoon of mustard 
  • Sprinkle of mingle 
  • Squeeze of lemon juice 
  • Pinch of salt 
  • 1 pita 
  • Handful of shredded iceberg lettuce 
  • 3 chopped olives 
  • 1/4 of a mashed avo 
INGREDIENTS 
Preheat oven to 180 degrees, place chicken on lined baking tray. Season with salt & pepper & whack it in the oven for 10-12 minutes until chicken is cooked. Shred or finely chop chicken and allow to cool. Mix chicken together with mayo or yoghurt, mustard, mingle, salt & lemon. Taste and adjust accordingly. Stuff pitta with chicken, lettuce, avo & olives. Enjoy! 

Dinner

​PRAWN TACOS

SERVES 2
INGREDIENTS 
  • 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! 

SIGNATURE FULL BODY + 2-4KM WARM UP JOG

EQUIPMENT – band, ball & 1kg weights

Tuesday

Breakfast

BAKED PEARS W. YOGHURT & MUESLI 

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

 

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

DUKKAH CRUSTED SALMON W. RICE SALAD
SERVES 2
INGREDIENTS 
  • 1 cup of cooked brown rice
  • 1/2 a finely chopped red capsicum
  • 1 cup of cherry tomatoes
  • 2 x 150g of salmon fillets
  • Good squeeze of lemon
  • Salt and pepper
  • Sprinkle of dukkah over each salmon fillet
  • 2 tablespoons of fresh finely chopped mint & parsley 
  • 1/2 a chopped avocado
  • 2 dollops of coconut yoghurt 
METHOD
Preheat oven to 180 degrees. Place chopped capsicum, tomatoes & salmon on a lined baking tray. Season all with salt and pepper and a drizzle of olive oil. Sprinkle dukkah over both pieces of salmon. Bake for about 15 – 20 mins or until cooked through and a little crispy. Remove and set aside. In a bowl mix together cooked rice, capsicum, tomatoes, chopped herbs, avo & season well with salt, pepper & a squeeze of lemon juice. Top with salmon & a dollop of coconut yoghurt.

STRENGTH FULL BODY

EQUIPMENT – 3kg weights & band

Wednesday

Breakfast

 

HIGH PROTEIN  BREKKI

INGREDIENTS
SERVES 1
  • 2 boiled eggs 
  • 100g of smoked salmon
  • 1/4 of an avo
  • Handful of baby spinach leaves 

METHOD

Boil or scramble eggs, however you prefer them. Serve with spinach, salmon & avo!

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 NUGGETS W. CHIPPIES 

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 chickenmince 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!

RUN DAY

NEVER RUN BEFORE – 2KM RUN NON STOP

KIND OF INTO RUNNING – 5KM WITHIN 27 MINS

AVID RUNNER – 5KM WITHIN 24 MINS

​

Thursday

Breakfast

CORN RICOTTA FRITTERS

INGREDIENTS
  • 1/2 cup of wholemeal self raising flour
  • 200g of ricotta (if dairy free opt for coco yoghurt)
  • 1 cup of canned corn
  • 1 grated zucchini
  • 1/2 cup of finely diced capsicum
  • 1 tablespoon of curry powder
  • 1/2 finely diced onion
  • 1 clove of crushed garlic
  • To serve handful of cherry tomatoes & a dollop of yogurt

METHOD

Heat a non stick frypan with a little drizzle of olive oil and sauté onion, capsicum & garlic for 2 minutes. Place all fritter ingredients in a bowl, add onion and garlic and mix until combined. Spoon about 2 tablespoons of batter to form 1 fritter and cook for about 3-4 minutes or until golden brown, then flip. Repeat with remaining batter. Fry cherry tomatoes and serve on top of fritters with a dollop of yogurt. 

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

    HEALTHY FRIED RICE

    SERVES 2

    INGREDIENTS 

    • 1 cup of cooked brown rice
    • 1 cup of chopped kale 
    • 1 chopped zucchini
    • 1 chopped carrot
    • 1 cup of chopped mushrooms
    • 1/2 a diced onion
    • 1 clove of minced garlic
    • 1 tablespoon of coconut oil
    • 2 tablespoons of tamari 
    • 1 tablespoon of honey
    • salt and pepper
    • 1 cup of chopped tofu, tempe or chicken 
    • 1 tablespoon of chopped cashews 
    • 1 teaspoon of garam masala
    • Sprinkle of curry powder
    • 1 banana sliced long wise
    • 2 whisked eggs ( optional )
    METHOD
    Saute onion and garlic & chosen protein (chicken, tofu or tempeh) in olive oil for a few minutes until lightly browned. Add chopped veggies together with spices and tamari. Continue to stir fry veggies for a few minutes until they have softened. In a separate pan scramble eggs and set aside.  Fry banana in olive oil and season with salt. Now combine veggies, brown rice, chosen protein, cashews, eggs together in pan. Top with sliced fried banana & chilli flakes. Sensational.

    HYPER FLOW

    EQUIPMENT – 1kg weights & ball

    Friday

    Breakfast

    IMMUNE BOOSTING SMOOTHIE

    • 1 frozen banana cut up into pieces
    • 1 small carrot finely grated
    • 1 orange peeled and cut into quarters
    • 3/4 of a cup of almond milk
    • 3 ice cubes
    • 1 teaspoon of vanilla essence
    • 1 teaspoon of grated fresh ginger (optional )

    METHOD 

    Blend all ingredients in 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

      MEDERTIRRANEAN MEATBALLS W. SWEET POTATO & SALAD  

      INGREDIENTS
      SERVE 2
      INGREDIENTS 
      Meatballs 
      • 300g of chicken mince
      • Good sprinkle of Mingle put me on everything seasoning 
      • Sprinkle of paprika 
      • Salt & pepper
      Other ingredients 
      • 1 sweet potato sliced into chip size
      • 2 handfuls of mixed leaves
      • 1/2 an avo 
      • Drizzle of olive oil
      • Greek or coconut yoghurt to top
      METHOD
      Preheat oven to 180 degrees. Place sliced sweet potato on lined baking tray & season with salt, pepper & a good drizzle of olive. Bake for 15-20 mins or until crispy. Combine meatball ingredients in a bowl. Roll into golf ball size and pan fry meatballs in olive oil for 2 mins each side or until cooked through (put a lid on top to allow meatballs to cook through.) Season again with salt & pepper. Serve meatballs with salad, sweet potato & top with a little yogurt. YUM! 

      FULL BODY SIGNATURE 

      EQUIPMENT – 1kg weights, pilates ball & band

      Saturday

      Breakfast

      PEANUT BUTTER PORRIDGE W. BLUEBERRY COMPOTE 

      INGREDIENTS 
      • 1/2 a cup of oats 
      • 1 cup of almond or coconut milk
      • 1 teaspoon of peanut butter 
      • 1 teaspoon of vanilla extract 
      • 1/2 a sliced banana 
      BERRY COMPOTE 
      • 1/2 cup of berries of your choice 
      • 1 teaspoon of maple syrup 
      • 2 tablespoons of water   
      Place the oats, milk, peanut butter & vanilla in a small saucepan. Cook on low heat for about 5 minutes until creamy. Add some more milk or water if needed. Meanwhile in another saucepan, cook berries, water and maple for about 5 minutes until berries have softened. In a non-stick frying pan, fry banana and season with salt. Pour porridge into a bowl, top with berries and banana- 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

       

      THE BIG BURGER 

      SERVES 2

      PATTY INGREDIENTS 
      • 200g of beef, turkey, chicken or veggie mince
      • 1 tablespoon of grated onion
      • 2 tablespoons of finely grated carrot
      • 1 clove of minced garlic
      • 1 tablespoon of olive oil
      • Salt and pepper
      • Sprinkle of curry powder
      BURGER 
      • 1/2 a cup of diced mushrooms
      • 1/4 of a sliced onion 
      • 1/2 a mashed avo
      • 2 handfuls of shredded lettuce
      • 1 cooked beetroot sliced
      • 1 sliced tomato
      • 1 medium sweet potato cut into wedges
      • 2 rye bread rolls or iceberg lettuce to form a burger shape
      • 1/2 a red capsicum cut into strips 
      • 2 fried eggs ( optional )
      YOGHURT DRESSING 
      • 2 tablespoons of coconut yoghurt
      • 1 teaspoon of mustard
      • 1 teaspoon of honey 
      • Salt and pepper
      • Good squeeze of lemon juice 
      METHOD
      On a lined baking tray bake sweet potato wedges and capsicum for about 20 minutes or until crispy. Combine patty ingredients in a bowl & form into 2 patties. Lightly pan fry in olive oil for 3 minutes each side or until cooked through. Set aside. Lightly saute mushrooms & onion in a little honey until crispy. To assemble burger, spread mashed avo on one half of the bread roll & yoghurt dressing on the other half. Top with salad lettuce, beetroot, tomato, mushrooms, capsicum strips, onion and egg. Season with salt & pepper & serve with sweet potato wedges. YUM!

      RUN DAY

      NEVER RUN BEFORE – 2KM RUN NON STOP

      KIND OF INTO RUNNING – 7KM WITHIN 40 MINS

      AVID RUNNER – 10KM TROT AT A COMFORTABLE PACE 

       

      Sunday

      Breakfast

      BLUEBERRY PANCAKES 
      SERVES 1
      INGREDIENTS 
      • 1/2 a cup of blueberries + extra to top
      • 1 egg
      • 1/2 cup of GF self raising flour 
      • Pinch of salt 
      • 1 tablespoons of maple syrup 
      • 1/2 a mashed banana 
      • Drizzle of vanilla paste 
      • 1 scoop of coconut yoghurt 
      METHOD 
      Blend all ingredients together in a nutribullet. Heat a non stick fry pan with a little olive or coconut oil. Cook pancakes for 3 minutes on each side or until bubbles start to form. Repeat with remaining mixture. Top your pancake tower with coconut yoghurt, berries & maple syrup. 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

      CREAMY SALMON PASTA 

      SERVES 2
      INGREDIENTS 
      200g salmon fillet 
      2 handfuls of baby spinach leaves or frozen spinach 
      1/2 a finely chopped zuchinni
      2 servings of GF pasta 
      2 tablespoons of natural coconut yoghurt 
      Good sprinkle of mingle put me on everything 
      Salt + pepper
      METHOD
      Place salmon on lined baked tray, season with salt, pepper & a good squeeze of lemon juice. Bake for 10 mins. In a non stick fry pan saute zucchini in olive oil for 3 mins or until a little crispy. Add in spinach. Cook pasta according to packet directions. Add coconut yoghurt into the pan along with flaked salmon & pasta. Season well with mingle seasoning, salt & pepper. YUM!

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