WEEK 4 RESET CHALLENGE

MON
TUE
WED
THU
FRI
SAT
SUN

Monday

Breakfast

 

STICKY DATE OAT SLICE 

SERVES 5-6
INGREDIENTS 
  • 1 cup of quick oats 
  • 1/2 a cup of self raising flour 
  • 8 pitted dates 
  • 2 eggs 
  • 1 scoop of vanilla protein 
  • Pinch of salt 
  • 1 mashed banana 
  • Dash of milk
  • 2 tablespoons of honey 
METHOD
Preheat oven to 180 degrees. Bring dates to the boil in a little water for about 7 mins or until soft. Meanwhile combine all other ingredients in a bowl. If dry, add in a dash of milk. Add cooked dates & combine. Pour into a lined baking tray, bake for 18-25 mins or until a little crispy. Portion into zip lock bags & there’s brekki on the run. 

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 PESTO GNOCCHI

    SERVES 2
    INGREDIENTS 
    • 200g of chicken mince
    • 2 servings of fresh gnocchi 
    • 2 tablespoons of pesto 
    • Good sprinkle of mingle all seasoning 
    • 2 handfuls of baby spinach
    • Salt + pepper
    METHOD
    Roll chicken mince into golf size balls. Heat a non stick fry pan with a little olive oil, saute balls for 2-3 mins each side with lid on. Whilst cooking, season well with salt, pepper & mingle all seasoning. Meanwhile, cook gnocchi according to packet directions. Add pesto to the meatballs & cooked gnocchi. Season with salt & pepper. You can either serve with baby spinach leaves or throw them into the pan to wilt while sauce is cooking. Delicious! 

    SIGNATURE FULL BODY WORKOUT

     

    8 MIN ARM CHALLENGE 

     

    Tuesday

    Breakfast

     

    LOADED BREKKI WRAP

    SERVES 1

    INGREDIENTS
    • 1-2 slices of mountain bread
    • 1/2 a cup of baked sweet potato or pumpkin
    • 1/4 a sliced avocado
    • 2 tablespoons of chopped coriander
    • 4 chopped cherry tomatoes  
    • 1 teaspoon of chopped onion (optional) 
    • 2 whisked eggs with a dash of almond milk
    • Sprinkle of curry powder  
    METHOD
    Season whisked eggs with curry powder, salt & pepper. Heat a non stick fry pan and scramble eggs until fluffy. Place mountain bread on a flat surface, assemble all above ingredients. Roll up and wrap in foil. (You could also grill the burrito or heat it up in the oven – 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

     

    MIA’S LOADED WRAP 

    SERVES 1

    INGREDIENTS
    • 1 lebanese wrap 
    • 150g of beef mince
    • 3 finely chopped mushrooms
    • Sprinkle of curry powder 
    • 1 tablespoon of chopped parsley 
    • Salt & pepper
    • Handful of lettuce mix of your choice
    • 1/2 a chopped cucumber 
    • 1/2 a chopped tomato 
    • 1/4 of a chopped avo
    METHOD
    Place mince, chopped parsley, mushrooms, salt, pepper & curry powder in a bowl. Combine. Press mince mixture into Lebanese bread. In a non-stick fry pan heat a little oil & fry wrap, mince side down for about 4-5 mins until cooked then flip for a further 2 mins. Remove from pan and top (mince side up) with lettuce, tomato, cucumber, avo, a drizzle of olive oil, salt & pepper. Wrap & cut in half. Absolutely delicious! 

    FULL BODY CIRCUIT

    Wednesday

    Breakfast

     

    CHEESY SWEET POTATO FRITTERS

    INGREDIENTS

    SERVES 1
        FRITTERS 
        • 1 cup of grated sweet potato
        • 1/3 cup of GF self raising flour 
        • Good sprinkle of curry powder
        • 1 tablespoon of chopped parsley 
        • Salt & pepper
        • 1 egg
        • 1 tablespoon of goat’s cheese or dollop of coconut yogurt
        •  4 whisked eggs 
        • 6 chopped mushies 
        • 1/2 a sliced avo 
        METHOD 
        Combine all fritter ingredients in a bowl. Heat non stick fry pan with olive oil. Fry fritters & mushrooms for 3 minutes on each side or until golden brown. Pour whisked eggs into another non stick fry pan and start continuously stirring for 20 seconds then remove from heat and keep stirring. This is the key to fluffy scrambled eggs. Serve fritters with mushies, eggs, avo & top with coconut yogurt or goats cheese – SO DAMN GOOD! 

        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

        LEBO LAMB SKEWERS

        SERVES 2
        INGREDIENTS
        • 300g of lamb backstrap cut into cubes
        • 2 cups of sliced sweet potato chips 
        • 1/2 a chopped avo
        • 2 tablespoons of hummus 
        • 1 sliced zucchini 
        • 4 skewers 
        • Sprinkle of cumin & paprika  
        • Salad of your choice to serve
        METHOD
        Preheat oven to 180 degrees. Place sweet potato on a lined baking tray, drizzle with olive oil and season with salt & pepper. Bake for 15 minutes or until crispy. Thread zucchini and lamb through skewers, season with salt, pepper, cumin, paprika and drizzle with olive oil. Heat a fry pan with olive oil and salt the pan. Pan fry skewers for about 3-4 minutes each side, depending how well done you like your meat. Serve sweet potato chips with lamb skewers, hummus , avo & salad of your choice. YUM! 

        RUN DAY

        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 

        Thursday

        Breakfast

         

        BERRY GOOD SMOOTHIE

        SERVES 1
        INGREDIENTS
          • 1/2 a frozen chopped banana
          • Handful of berries
          • 1 cup of almond milk or coconut water
          • Dash of vanilla 
          • 1 teaspoon of almond spread
          • Scoop of vanilla collagen powder 
          • 3 icecubes
          METHOD
          Combine all ingredients in a nurtibullet.

          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

            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
            • 1 tablespoon 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 in olive oil for a few minutes then 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, cashews, eggs together in pan. Top with sliced fried banana. Sensational.

             

            SIGNATURE FULL BODY

             

            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

               

              PEANUT BUTTER PANCAKES

              SERVES 2

              INGREDIENTS
              PANCAKES
                • 2 medium mashed bananas
                • 1 scoop of vanilla protein
                • Pinch of salt
                • 1 tablespoon of peanut butter
                • 2 eggs
                • Dash of maple syrup
                • Dash of vanilla extract
                • 1/4 cup of almond meal
                • 1 tablespoon of chopped walnuts to serve
                • 1 banana sliced to serve
                SAUCE
                • 1 tablespoon of smooth runny peanut butter
                • 1 tablespoon of maple syrup
                • Teaspoon of boiling hot water
                METHOD
                In a bowl mix together 2 mashed bananas, protein, eggs, salt, almond meal, vanilla extract, peanut butter & maple. Heat a non stick fry pan with a little oil. Spoon 2 tablespoons of pancake mixture into the pan. Fry for 3 minutes each side or until bubbles form. Repeat with remaining ingredients. Mix sauce ingredients together. Fry banana and walnuts for a few mixtures with a dash of maple syrup until caramelised. Serve on top of pancakes – 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

                 

                EGGPLANT RAGU

                SERVES 2

                INGREDIENTS
                  INGREDIENTS
                  • 1 eggplant chopped into cubes
                  • 1/2 a chopped onion
                  • 2 cloves of minced garlic
                  • 1 finely chopped red capsicum
                  • 1 can of tomatoes
                  • Salt and pepper
                  • Sprinkle of paprika
                  • 1 cup of Mutti tomato sauce.
                  • 2 zucchinis for zoodles 
                   
                  METHOD
                  Preheat oven to 200 degrees and place eggplant and capsicum on a lined baking tray. Season with salt, pepper & paprika, drizzle of olive oil & bake for 15 minutes or until soft. Meanwhile saute onion and garlic in a fry pan. Add canned tomatoes, mutti sauce, season well with salt + pepper. Let simmer for 15 mintues then add baked eggplant and capsicum. Steam zoodles for 2 minutes & serve with sauce. 

                  REPEAT YOUR FAVE WORKOUT FROM THE WEEK!

                  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

                  PRAWN TACOS

                  SERVES 2
                  INGREDIENTS 
                  • 12 green prawns chopped very finely 
                  • 1 teaspoon of mexican spice
                  • 4 soft tacos
                  • Salt & pepper
                  SALSA
                  • 1 chopped mango 
                  • 1/2 a chopped avo
                  • 1/2 a chopped cucumber 
                  • Salt & pepper
                  • Squeeze of lemon
                  METHOD
                  Combine prawns, mexican spice, salt & pepper in a bowl. Press into soft tacos & fry in non-stick pan prawn side down for 2 mins then flip for another 1-2 mins. Combine salsa ingredients in a bowl & serve on top of tacos with a good squeeze of lime juice. YUM! 

                  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!