4TH – 10TH DECEMBER

MON
TUE
WED
THU
FRI
SAT
SUN

Monday

Breakfast

GRAB AND GO BREKKI LOAF

SERVES 8
INGREDIENTS
  • 4 eggs
  • 1/2 a cup of GF self raising flour
  • 1 cup of baked pumpkin
  • 1 cup of baked sweet potato
  • 2 handfuls of baby spinach
  • 1 baked zucchini
  • Salt & pepper
METHOD
Throw veggies into a baking tray, drizzle with olive oil and bake for 30 minutes or until soft. Combine all ingredients in a bowl. Pour into a lined baking tray. Bake for 35-45 mins and allow to cool. Slice & grab on your way to work!

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

    CHICKEN SCHNITZEL W. CREAMY MASH 

    SERVES 2
    INGREDIENTS 
    • 2 x 150g chicken breast (I sliced the breasts in half)
    • 1 whisked egg 
    • 1/2 a cup of almond meal + 1/2 a cup of GF flour on a plate
    • 3 cups of chopped cauliflower 
    • 2 tablespoons of coconut yoghurt 
    • Sprinkle of mingle all seasoning 
    • Salad of your choice to serve 
    • (I used lettuce mix & avo.)
    METHOD
    Dip chicken breasts into flour, then egg, then back into flour. Place cauli into a saucepan with water & boil for 7 mins or until very soft. Remove water & mash. Heat a non-stick fry pan with a little olive oil. Sear chicken schnitzels for a few minutes on each side with the lid on. Season well with salt, pepper & mingle all seasoning. Add coconut yoghurt, salt & pepper to cauli mash, taste and adjust accordingly. Serve schnitzel with mash & salad. YUM!

    SIGNATURE FULL BODY WORKOUT

    1km warm up jog

    Tuesday

    Breakfast

    BANANA BREKKI MUFFINS

    SERVES 6

    INGREDIENTS
    • 1 cup of almond meal
    • 1 cup of GF flour 
    • 2 tablespoons of oats 
    • 3 mashed overripe bananas 
    • 3 tablespoons of honey or maple
    • 1 scoop of vanilla protein 
    • Sprinkle of cinnamon 
    • Pinch of salt 
    • Walnuts to top
    METHOD
    Preheat oven to 180 degrees. Combine all ingredients together in a large bowl. Spoon into lined or greased muffin tin & bake for 15-20 minutes. 

    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

    COCONUT CAULIFLOWER RICE WITH SALMON

    SERVES 2
    INGREDIENTS
    • 2 x 150g of salmon 
    • 2 cups of finely chopped cauliflower
    • 1 tablespoon of coconut oil
    • 2 cups of chopped pumpkin
    • 1 bunch of asparagus (you could also use beans)
    • Salt and pepper
    • 1 clove of minced garlic
    • 1/2 a diced onion
    • 1/2 a cup of coconut milk or yoghurt 
    • 1 thumb size knob of grated ginger
    • Sprinkle of turmeric spice
    • Sprinkle of curry powder
    METHOD
    Preheat the oven to 180 degrees. Place pumpkin and cauliflower on a lined baking tray, drizzle with olive oil, season with tumeric, curry powder, salt and pepper. Bake for about 20 minutes or until pumpkin is crispy & cooked through. Meanwhile, in a fry pan lightly saute garlic, ginger and onion for 2 minutes then add in salmon & asparagus. Cook for 5-8 minutes flipping salmon. Give it all a good squeeze of lemon juice. Mash pumpkin, cauliflower together with coconut yoghurt & give it a good season with salt & pepper. Serve mash with crispy salmon, fried asparagus & don’t skimp on the fried onion mixture – it will make the dish! 

    STRENGTH WORKOUT

    Wednesday

    Breakfast

     

    TIRAMISU OVERNIGHT OATS 

    SERVES 1
    • 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

    NAPOLITANO MEATBALLS 

    SERVES 2
    INGREDIENTS

      SAUCE 

      • 1 cup of Mutti tomato sauce 
      • 1⁄2 chopped red capsicum

      • 1 can of tomatoes

      • 1⁄2 chopped onion 
      • Salt and pepper

      • 1 tablespoon of olive oil 

      MEATBALLS

      • Small handful of fresh parsley chopped 
      • 300g of beef or turnkey mince

      • 1⁄2 grated onion

      • 1 clove of minced garlic 
      • 1 egg

      • 1 teaspoon of dried oregano 
      • 1 grated carrot  

      METHOD Preheat oven to 180 degrees. In a mixing bowl combine meatball ingredients and form into golf size balls. Set aside. Heat a tablespoon of olive oil in a fry pan and add red capsicum, onion and garlic to the pan, season with salt and and stir until lightly browned. Transfer to a bowl and set aside. Add meat balls to the pan and sear for 2 minutes each side, then add capsicum mixture back into the pan and the Mutti tomato sauce + can of tomatoes. Season well with salt and pepper then transfer pan to oven and bake for 10-15 minutes. Serve with steamed veggies of your choice. 


      ABS CHALLENGE

      Thursday

      Breakfast

       

      CHOCO BERRY SMOOTHIE 

      SERVES 1

      INGREDIENTS 

      • 1 cup of almond milk
      • 1-2 teaspoons of cacao 
      • 2 pitted dates
      • 1 tablespoons of caramel or vanilla collagen powder 
      • 4 ice-cubes 
      • 1/2 a cup of blueberries 
      • 1 teaspoon of honey
      METHOD
      Blend all ingredients together in a nutribullet until thick and smooth. 

      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

        CACCIATORE ZOODLES

        SERVES 2
        INGREDIENTS
        • 1/2 a finely chopped onion
        • 1/2 finely chopped capsicum 
        • 2 clove of minced garlic
        • 1 tablespoon of tomato paste 
        • Sprinkle of paprika + oregano spice
        • 1/4 a cup of pitted olives
        • 1 cup of sliced mushrooms
        • 1 can of chopped tomatoes
        • 1 cup of Mutti tomato sauce
        • 2 zuchinninis for zoodles
        • 300 grams of chicken thigh (optional)
        • Sprinkle of feta (optional)
        METHOD
        Heat fry pan, add a little olive oil to the pan and saute onion and garlic for 3 minutes. Add mushrooms and capsicum and continue to saute for about 3 minutes or until a little browned. Add chicken (if you’re using) and continue stirring until chicken has changed colour. Add tomato paste, canned tomatoes and Mutti sauce together with olives and allow to simmer for about 10 minutes. Zoodle your zucchinis and steam for 2 minutes. Top noodles with sauce and a sprinkle of feta if you wish!

        SIGNATURE WORKOUT

         

        Friday

        Breakfast

         

        STICKY DATE OVERNIGHT OATS

        SERVES 1

        INGREDIENTS

          • 2 pitted dates (soaked in boiled water for 5 mins)
          • 1/2 a cup of oats
          • 1 cup of almond milk
          • 1 teaspoon of peanut or almond butter 
          • 1 scoop of vanilla or caramel collagen powder 
          • 2 dollops of coconut yoghurt 
          • 3 chopped walnuts or pecans
          METHOD
          Combine all ingredients in a container and soak overnight. Serve with coconut yoghurt and a drizzle of maple. 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

          MUSHIE SAN CHOY BOW

          SERVES 2
          INGREDIENTS
          • 2 cups of chopped mushrooms
          • 1/2 a chopped onion
          • Salt and pepper
          • 1 knob of grated ginger
          • Sprinkle of garam masala, curry & ginger spice
          • 1 clove of minced garlic
          • Drizzle of of tamari (GF soy sauce)
          • 1 tablespoon olive oil
          • 2 handfuls of snow peas
          • 2 tablespoons of chopped coriander
          • 1 tablespoon of chopped cashews to top
          • 1 cup of shredded cabbage
          • 1 cup of cooked brown or basmati rice
          • 4 to 6 iceberg lettuce cups
          • Sprinkle of chilli flakes 
          Peanut sauce
          • 1 tablespoon of peanut butter
          • 1 tablespoon of boiling water
          • Dash maple syrup
          • 1 tablespoon of coconut yoghurt
          Whisk together in a bowl!
          METHOD
          Lightly saute onion, garlic, ginger & mushrooms in olive oil. Add a drizzle of tamari and throw in cabbage and snow peas. Season with spices, salt & pepper. Cook for a few minutes. Spoon cooked rice into lettuce cups and top with veggies and peanut sauce. Sprinkle with crushed cashews, chopped coriander & a sprinkle of chilli flakes. YUM!

          STRENGTH WORKOUT

          Saturday

          Breakfast

          BANANA RASPBERRY BREAD SLICE

          SERVES 6-10
          INGREDIENTS 

          1 cup of raspberries
          3 mashed bananas
          2 tablespoons of peanut butter
          1/4 cup of olive or coconut oil
          2 eggs
          1/4 cup of maple syrup
          Dash of vanilla

          Pinch of salt
          Sprinkle of cinnamon
          Sprinkle of baking soda
          2 cups of almond meal
          1/2 cup of dessicated coconut
          Shredded coconut to top
          Chopped walnuts to top

          METHOD
          Preheat oven to 180 degrees. Combine all ingredients in a mixing bowl. Spoon mixture into a lined baking tin & top with chopped walnuts, coconut & a drizzle of maple syrup. Bake for 25-35 minutes or until a little crispy & cooked through. Enjoy with a scoop of Coyo or toasted with a smear of almond spread – 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

           

          SALMON TACOS

          SUPER EASY SALMON TACOS

          SERVES 2
          INGREDIENTS 
          • 250g of salmon fillets
          • 4 soft tacos
          • 1 cup of shredded red cabbage 
          • 1 finely grated carrot
          • 1/2 a finely chopped avo
          • 1 cup of cubed baked pumpkin
          • 1/2 a finely chopped cucumber 
          • 1 tablespoon of Coyo coconut yoghurt 
          • 1 teaspoon of mustard
          • 1 teaspoon of maple
          • 1 chopped chilli (optional) 
          • 2 tablespoons of fresh chopped coriander 
          SALMON SEASONING
          • 3 tablespoons of tamari
          • 1 tablespoon of honey or maple
          • Sprinkle of curry powder
          • Good squeeze of lemon
          METHOD
          Heat a non-stick fry pan with a drizzle of olive oil. Pan sear salmon with tamari, honey, curry powder, salt & pepper. Fry for 3-4 minutes on each side with the lid on if possible. Once cooked to your liking, flake & set aside in a bowl. Meanwhile in a bowl, combine cabbage, carrot, mustard, maple, Coyo, salt & pepper. 
          Put together tacos with cabbage slaw, flaked salmon, cucumber, avo, baked pumpkin & top with a dollop of coconut yoghurt, fresh coriander & chilli.
          YUM!

          RUN DAY

          Beginner – 15 min jog (1 min run, 30 second walk for 15 mins.)

          Intermediate – 40 min jog 

          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

           

          CHILLI CHIKEN NACHOS

          SERVES 2

          INGREDIENTS 

          • 300g of chicken thigh chopped
          • 1 cup of Mutti tomato sauce
          • 1 cup of chopped mushrooms
          • 1/2 a chopped onion
          • 2 cloves of crushed garlic
          • Handful of chopped cherry tomatoes
          • 1/2 a red capsicum finely chopped
          • Good sprinkle of mexican spice
          • Good sprinkle of paprika
          • 1 medium finely sliced sweet potato
          • 2 cups of sliced pumpkin
          • Dollop of yoghurt
          • 1 grated carrot
          • 1/2 an avo mashed and squeezed with lemon
          METHOD
          Preheat oven to 180 degrees and line a baking tray with baking paper. Place pumpkin & sweet potato on baking tray and drizzle with olive oil, season with salt, pepper and mexican spice. Bake for about 15-20 minutes until golden brown. In a non stick frypan, saute onion, garlic, capsicum, cherry tomatoes & mushrooms for about 5 minutes or until lightly browned. Season well with mexican spice, salt & pepper & continue to stir. Stir through Mutti tomato sauce, chicken & cook on low heat for 5 mins. Place nachos on plate and top with chicken mixture, grated carrot, mashed avo & a dollop of yoghurt.

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