SCULPT & TONE WEEK 2

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 – band, 1-2kg weights & sliders

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.)

      LOWER BODY STRENGTH WORKOUT

      EQUIPMENT – 3kg weights

      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

          EASY MEAL PREP CHICKEN PASTA SALAD 

          SERVES 2
          INGREDIENTS 
          • 250g of chicken breast
          • 2 cups of GF pasta 
          • 3 tablespoons of coconut yogurt 
          • Sprinkle of Mingle 
          • Big handful of baby spinach leaves 
          • 3 tablespoons of chopped pitted olives
          • 6 chopped cherry tomatoes 
          • 1 sliced cucumber (skin removed)
          • 1 teaspoon of mustard
          METHOD
          Preheat oven to 180 degrees. Place chicken breast on lined baking tray, season with Mingle, salt, pepper & a drizzle of olive oil. Bake for 12-15 mins until cooked through. Shred chicken. Meanwhile, cook pasta according to packet directions. Combine pasta, chopped cherry tomatoes, cucumber, olives, spinach leaves & chicken in a bowl. To make dressing combine, coconut yogurt, good squeeze of lemon juice, salt, pepper, 1 teaspoon of mustard & a drizzle of olive oil. Pour over pasta salad and mix. So damn good and even better for lunch the next day!

          HUMPDAY RUNDAY

          IT’S RUN DAY BABY – CHECK THE RUN PDF

          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

             

            LEFTOVERS

            We believe leftovers are the backbone to successful week!

            Dinner

            MORROCAN LAMB SHANKS

            SERVES 2
            INGREDIENTS 
            • 4 lamb shanks
            • 1 chopped onion
            • 2 cloves of crushed garlic
            • 1 teaspoon of Mingle all seasoning 
            • 1 teaspoon of cinnamon 
            • 2 tablespoons of grated ginger 
            • Salt and pepper
            • 1/2 a cup of pitted chopped dates
            • Zest of half an orange 
            • Juice of a whole orange 
            • 2 cups of chicken stock
            • 1 medium sweet potato cut into cubes
            • 1 tablespoon of fresh coriander
            • 2 tablespoons of olive oil
            • 1 bunch of broccolini 
             
            METHOD
            In a large frypan, heat a drizzle of olive oil and salt the pan. Brown lamb shanks for 4-5 minutes each side then set aside in a bowl. Add onion, garlic, ginger & spices to the pan and sauté until a little browned. Put lamb & onion mixture in the slow cooker. Add orange zest, stock, 1 cup of water, orange juice & dates. Cook in the slow cooker for 5 hours on high heat. When lamb is almost ready, bake sweet potato for 20-30 minutes. Serve shanks with steamed broccolini & baked sweet potato.

            GLUTES CIRCUIT

            EQUIPMENT – 3-5kg weights & edge of lounge or coffee table

            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

              STUFFED PUMPKIN WEDGES

              SERVES 2-3
              INGREDIENTS 
              • 2 thick wedges of pumpkin 
              • 1 cup of cooked brown rice
              • 1 cup of chopped mushrooms
              • 1/2 a diced onion
              • 1 minced clove of garlic
              • 2 tablespoons of dried cranberries
              • 1 tablespoon of roasted pinenuts
              • 3 tablespoons of chopped parsley, mint or coriander
              • Drizzle of honey
              • sprinkle of Mingle put me on everything seasoning 
              • 2 tablespoons of goat’s cheese 
              METHOD
              Preheat oven to 200 degrees. Place pumpkin on a lined baking tray, drizzle with olive oil, honey & season with salt, pepper & cinnamon. Bake for about 30 minutes or until cooked through. Meanwhile lightly saute onion and garlic in olive oil for 3 minutes, add mushrooms and continue to cook for a few more minutes until mushies are a little brown. Add cooked rice, pinenuts, cranberries, Mingle and fresh herbs to the pan & combine well for about 5 minutes. When pumpkin is cooked top with rice mixture and a sprinkle of goat’s cheese & pinenuts. YUMMO!

              PILATES FLOW

              EQUIPMENT – 1kg weights & band

              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

                 CHICKEN NACHOS

                SERVES 2

                INGREDIENTS

                • 250g of chopped chicken thigh
                • 1/2 a finely chopped capsicum
                • 1/4 of a finely chopped onion
                • 1/2 a cup of finely chopped mushrooms 
                • Sprinkle of Mingle mexican spice
                • 1 tablespoon of tomato sauce 
                • 1 sliced large sweet potato (cut into chips)
                • 1/2 an avo 
                • 1 tablespoon of coconut yoghurt to top
                • Salt & pepper
                METHOD
                Preheat oven to 180 degrees. Place sweet potato chips on lined baking tray, sprinkle with mexican spice, olive oil & salt & pepper. Bake for 15 mins or until chips are crispy. Meanwhile, in a non stick fry pan saute chicken, onion, capsicum, mushrooms in olive oil for a few mins. Season well with mexican spice, tomato sauce, salt & pepper. Once chicken is cooked set aside. Mash avo with a squeeze of lemon, salt & pepper. Serve chips with chicken, avo & coconut yoghurt. YUMMO! 

                SATURDAY RUNDAY

                 

                Sunday

                Breakfast

                MINI CHOCOLATE BANANA PANCAKES

                SERVES 2
                INGREDIENTS 
                BATTER
                • 1/4 cup of almond meal
                • 1/4 cup of GF self raising flour
                • 2 tablespoons of honey
                • 2 tablespoons of cocoa 
                • Sprinkle of Bicarb soda
                • 1 tablespoon of peanut butter
                • 1 egg
                • 1 tablespoon of peanut butter
                OTHER INGREDIENTS 
                • Thick sliced of banana for middle of pancakes 
                • Coconut yoghurt to top
                • Strawberries to top
                METHOD
                COmbine batter ingredients in a mixing bowl. Heat a non-stick fry pan with olive oil or butter. Coat each slice of banana in chocolate batter then fry for a few mins each side. Repeat with remaining batter & sliced banana. Serve with strawberries, yogurt or toppings of your choice. 

                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!