3rd – 9th APRIL

MON
TUE
WED
THU
FRI
SAT
SUN

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 – 1-2kg weights + balll

 

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

       

      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.

          RUN DAY

           

          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

              COCONUT CURRY

              SERVES 2
              INGREDIENTS
              • 300g of tofu or barramundi 
              • 1/2 a diced onion
              • 1 minced clove of garlic
              • 1 red chilli diced (optional)
              • 1/2- 1 cup of coconut cream
              • 2 cups of cube size diced pumpkin
              • 1 cup of broccoli
              • 1 tablespoon of chopped coriander
              • 1 teaspoon of curry powder
              • 1 tablespoon of grated ginger
              • Sprinkle of garam marsala
              • 1 banana 
              • Brown rice to serve 
              METHOD
              Lightly saute onion, garlic, chilli and ginger in olive oil. Add spices and continue to stir fry for 2 minutes. Add coconut cream and 1/2 a cup of water to the pan then add veggies and diced tofu/ fish. Season well with salt and pepper. Simmer for about 12-15 minutes until chicken is cooked through. Fry 1 banana in olive oil, season with salt. Serve curry with rice & top with banana, chilli flakes & coriander.

              ABS BLASTER

               

              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!

                CHALLENGE OF THE WEEK

                EQUIPMENT – 2-3kg weights 

                Saturday

                Breakfast

                 

                CURRIED EGGS W. AVO ON TOAST

                SERVES 2

                INGREDIENTS
                FRITTERS
                  • 2 beaten eggs
                  • 5 chopped mushrooms
                  • Little sprinkle of curry powder
                  • 1/4 of a sliced avocado
                  • 1 piece of sourdough or GF bread
                  • 1 teaspoon of coconut yoghurt 
                  METHOD
                  Whisk together eggs, salt and curry powder. Lightly pan fry mushrooms in olive oil and set aside. In a non stick fry pan scramble eggs (keep folding through.) Top toast with avocado, eggs, mushies & cooc yoghurt. 

                  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 STUDIO OG CLASS

                    EQUIPMENT – 1-3kg weights & band

                    RUN – 3km jog (if you are a beginner try 30 seconds of jogging, 30 seconds of walking until you get to 3km.)

                    Sunday

                    Breakfast

                     

                    BANANA PANCAKES

                    SERVES 2

                    INGREDIENTS
                    • 1 banana
                    • 1/2 zucchini
                    • 1 egg
                    • 1 scoop vanilla protein/ collagen
                    • 1 tablespoon of maple
                    • 2 tablespoons of coconut oil
                    • Pinch of salt
                    • 3/4 cup of GF self raising flour
                    • 1 banana to serve
                    • 1 tablespoon of chopped pistachios to serve
                    METHOD
                    Combine all ingredients in a nutribullet/ blender. Heat non stick fry pan with a little olive or coconut oil & pour pancake mixture little by little to form pancake. Repeat with remaining batter. Pan fry chopped banana in a little oil. Top pancakes with fried banana & pistachios. YUMMOOOO!

                    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!

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