RECHARGE WEEK 1

MON
TUE
WED
THU
FRI
SAT
SUN

Monday

Breakfast

 

OVERNIGHT EASY OATS 

SERVES 1
INGREDIENTS
  • 1 banana 
  • 1 cup of coconut yoghurt 
  • Sprinkle of cinnamon
  • 1/2 a cup of oats 
  • 1 scoop of vanilla or choc protein 
  • 2 chopped walnuts to top
METHOD
Combine half the yoghurt, oats, cinnamon & protein together. Add oats into container, top with coconut yoghurt, sliced banana then repeat with oats. Sprinkle with walnuts and keep in an airtight container in the fridge overnight. 

Lunch

 

HONEY PUMPKIN SALMON SALAD

SERVES 2

INGREDIENTS 

    • 2 x 150g of salmon
    • 4 wedges of pumpkin
    • 1 bunch of broccolini 
    • Handful of green beans
    • 2 cups of rocket/spinach leaves
    • 1/2 a chopped avo
    • Sprinkle of curry powder
    • Salt + pepper
    • 2 tablespoons of fresh parsley/ mint
    • Coyo coconut yoghurt to top
    HONEY DRESSING
    • 1 teaspoon of dijon mustard
    • 1 tablespoon of olive oil
    • Good squeeze of lemon juice
    • 1 tablespoon of honey
    • Sprinkle of chilli powder (optional) 
    METHOD
    Preheat oven to 180 degrees & place pumpkin on lined baking tray. Drizzle with olive oil, season well with salt & pepper. Bake for 20 minutes or until soft. Heat a non stick fry pan with a little olive oil. Saute broccolini & beans for a few minutes. Season with salt, pepper & a sprinkle of curry powder. Set aside. Fry salmon fillets in olive oil with a good squeeze of lemon juice, drizzle of honey & season well with salt & pepper. Cook for 3-4 minutes on each side with lid on if possible. Whisk together honey dressing ingredients in a bowl.
    Combine green leaves, baked pumpkin, sauteed greens, avo, fresh herbs & fried salmon together in a bowl. Drizzle with dressing & top with coconut yogurt. Enjoy!

    Dinner

    PESTO CHICKEN GNOCCHI 

    SERVES 2

    INDREDIENTS 

    • 200g of chicken mince
    • 2 servings of fresh gnocchi
    • 2 tablespoons of pesto
    • Good sprinkle of mingle all seasoning
    • 2 handfuls of baby spinach
    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!

    HYPER SIGNATURE FULL BODY

    EQUIPMENT – band & 1kg weights

    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

       

      MISO SALMON TERIYAKI STIR FRY

      SERVES 2
      INGREDIENTS 
      • 2 teaspoons of miso
      • 2 x 150g salmon chopped into cubes (you could also use firm tofu)
      • 2 cloves of minced garlic
      • 2 teaspoons of honey
      • 1 teaspoon of curry powder 
      • Thumb size knob of grated ginger
      • Good squeeze of lemon
      • 4 tablespoons of tamari
      • 1/2 finely chopped onion 
      • 1 teaspoon of chilli paste or fresh chilli (optional)
      • 2 cups of chopped mushrooms
      • 2 cups of chopped broccoli
      • 2 tablespoons of cashews 
      • 1 bunch of asparagus 
      • 2 tablespoons of coriander 
       METHOD 
      In a small bowl combine miso, tamari, honey, grated ginger, lemon juice, chilli paste & salt + pepper. Saute onion, garlic, chilli & curry powder in coconut oil for 2 minutes. Add veggies & pour in 1/4 of the miso sauce, saute until a little brown & crispy. Remove from the pan. Saute salmon in a little coconut oil & the rest of the miso sauce for 2 mins then place a lid on top. Add veggies, cashews, coriander back into the pan & drizzle with tamari & lemon juice. Saute for 2 minutes then serve immediately! YUMMO!

      HYPER STRONG LOWER BODY

      EQUIPMENT – 3kg weights, band & slider

      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

          MISO MACADAMIA CHICKEN

          SERVES 2
          INGREDIENTS 
          MARINADE 
          • 2 tablespoons of tamari
          • Sprinkle of ginger 
          • Sprinkle of curry powder
          • 1 teaspoon of chilli paste (optional) 
          • 1 tablespoon of macadamia spread or almond spread
          • 1 tablespoon of honey or maple syrup 
          • 1 tablespoon of olive or coconut oil 
          • 2 tablespoons of chopped coriander 
          • 4 chicken legs or 300g of chicken thigh or tofu
          • 1 bunch of broccolini 
          • 1 sliced zucchini 
          • 1 medium sliced eggplant 
          • Sprinkle of sunflower seeds & sesame seeds (optional) 
          METHOD 
          Preheat oven to 180 degrees. Combine marinade ingredients together. Place protein of choice and sliced veggies on a lined baking tray and drizzle with marinade. Sprinkle with seeds & bake for about 30 minutes or until chicken is cooked through.

          RUN DAY

          Check the beginner friendly run program PDF.

          Thursday

          Breakfast

           

          MANGO SMOOTHIE

          SERVES 1
          INGREDIENTS
              • 1 medium frozen banana
              • 1/2 a cup of frozen or fresh mango
              • Big handful of spinach leaves
              • 1 teaspoon of almond butter
              • 1/2 a cup of almond milk or coconut milk
              • 1 scoop of vanilla collagen powder
              METHOD
              Blend all ingredients in nutribullet.

              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

                MARINARA PASTA 

                SERVES 2
                INGREDIENTS 
                2 servings of pasta
                250g or marinara 
                1 can of tomatoes 
                Good sprinkle of Mingle put me on everything seasoning 
                Salt & pepper 
                Freshly chopped basil 
                1/2 a finely chopped onion 
                METHOD
                Cook onion on low heat in a little olive oil. Add in marinara & stir through. Add canned tomatoes & season well with salt, pepper & mingle seasoning. Cook on low heat for 5-7 mins. Meanwhile, cook pasta according to packet directions. Add in fresh basil to the pasta sauce & serve. Top with parmesan cheese if you like.  

                HYPER FLOW

                EQUIPMENT – 1kg weights & ball

                Friday

                Breakfast

                 

                PESTO BRUSCHETTA W. FRIED EGGS

                SERVES 1

                INGREDIENTS

                • 1 piece of sourdough 
                • 1 tablespoon of pesto
                • Handful of spinach leaves 
                • Spoonful of avo
                • Good squeeze of lemon juice 
                • Salt + pepper 
                • 4 cherry tomatoes 
                • 2 mushrooms chopped 
                • 1 egg (ptional)
                Heat a fry pan and saute mushrooms and tomatoes for a few minutes until lightly browned. Toast sourdough and spread with avo. Give it a good squeeze of lemon and season with salt & pepper. Top with spinach, fried mushies, tomatoes & a poached or fried egg. Finish with a drizzle of pesto and season with salt + pepper. 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

                  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! 

                  CHALLENGE OF THE WEEK

                  Saturday

                  Breakfast

                   

                  BLUEBERRY ALMOND OVERNIGHT OATS

                  INGREDIENTS 
                  1/2 a cup of oats
                  1 cup of almond milk
                  1 cup of blueberries
                  1 teaspoon of almond spread 
                  Drizzle of maple syrup
                  1 tablespoon of vanilla collagen powder (optional)
                  METHOD
                  Combine ingredients & store in an airtight container. Top with fresh berries & yoghurt in the morning.

                  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

                  Check the beginner friendly progressive run program PDF

                   

                  Sunday

                  Breakfast

                   STICKY DATE PANCAKES 

                  INGREDIENTS 
                  • 1/2 cup of GF self raising flour 
                  • 5 chopped fresh pitted dates 
                  • Dash of vanilla extract 
                  • Sprinkle of cinnamon 
                  • Dash of almond milk
                  • 2 tablespoons cup of melted coconut oil or olive oil 
                  • Good pinch of salt 
                  • 2 tablespoons of maple syrup 
                  • banana to serve  
                  SAUCE 
                  • 1 tablespoon of almond spread
                  • 1 teaspoon of maple syrup 
                  • Pinch of salt 
                  • Dash of vanilla extract 
                  • 1 teaspoon of melted coconut oil 
                  METHOD 
                  Place dates in a small saucepan and top with a little water. Cook on low heat for about 5 minutes or until dates are soft and falling apart. Place all ingredients (including dates) in a mixing bowl and combine. Heat a non-stick fry pan on medium heat and cook pancakes in small batches for about 3 minutes on one side or until bubbles start to form, then flip and repeat with remaining batter. While the last pancake is cooking, throw in a sliced banana and pan fry for a few minutes each side until a little brown and crispy. To make the sauce, place all ingredients in a small saucepan and stir over low heat until dissolved. Poor over pancakes and fried banana – 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

                  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!