2ND – 8TH SHREDTEMBER
Monday
Breakfast
PEANUT BUTTER JELLY OATS
SERVES 1
INGREDIENTS
- 1/2 a cup of oats
- 1 cup of almond milk
- 1 tablespoon of maple syrup
- 1 tablespoon of peanut butter
- 1 handful of fresh or frozen raspberries
- Sprinkle of cinnamon
- Dash of vanilla
- Dollop of coconut yoghurt to serve
METHOD
In a small saucepan cook oats, milk, vanilla & cinnamon on low heat for about 5-7 minutes until thick and creamy. Meanwhile in another small saucepan, add raspberries, maple & a dash of water. Cook for 3-5 minutes until raspberries are soft & runny. Spoon oats into a bowl, top with raspberries, peanut butter, coconut yoghurt and a drizzle of maple.
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Lunch
TUNA NICOISE SALAD
SERVES 1
INGREDIENTS
- 1 cup of lettuce of your choice
- 1/2 a sliced cucumber
- 1/4 of a sliced avo
- 1 boiled egg
- 1 can of tuna
- 1/2 a red capsicum sliced finely
- 7 chopped olives
- Chopped chives (optional)
- 1 chopped tomato
- Dash of olive oil
- Good squeeze of lemon
METHOD
Preheat oven to 200 degrees. Line baking tray with baking paper and place chopped capsicum on baking tray. Season with salt and pepper and a good drizzle of olive oil. Bake for about 10-15 minutes or until crispy. While capsicum is baking, combine all ingredients in a bowl. Top with capsicums and season salad with salt and pepper. Drizzle with olive oil and a good squeeze of lemon juice. YUM!
Dinner
ONE PAN MEXICAN CHICKEN
SERVES 2-3
INGREDIENTS
- 300g of chopped chicken thigh
- 1 can of tomatoes
- 1 chopped zucchini
- 1-2 cloves of minced garlic
- 1 chopped small capsicum
- 6-8 chopped mushrooms
- Good sprinkle of Mingle mexican spice
- 1/2 a mashed avo with salt, pepper & lemon juice
- 3 teaspoons of coconut or greek yoghurt
- 1 medium sliced sweet potato
METHOD
Preheat oven to 180 degrees & place sliced sweet potato onto lined baking tray. Drizzle with olive oil, season with salt, pepper & mingle. Bake for 15 mins or until soft & a little crispy. Meanwhile, Saute chicken & garlic in non-stick fry pan with olive oil for 2 mins. Throw in chopped veggies and continue to saute for 4-5 mins. Pour in canned tomatoes, season well with mingle, salt, pepper & if you like it hot, some chilli powder or chillisauce. Place lid on top and cook on medium-low heat for 10 minutes. Once cooked, top chicken with yoghurt, avo & sweet potato chippies. DIg in – YUM!
SIGNATURE FULL BODY + 2KM RUN TO WARM UP
EQUIPMENT – band, 1kg weights & ball
Tuesday
Breakfast
GREEN MACHINE
- 1 frozen chopped banana
- 1 cup of coconut water or milk
- 1 teaspoon of almond spread
- Scoop of vanilla collagen
- 1 hanful of spinach leaves
- 3 ice cubes
METHOD
Blend all ingredients together in a nutribullet
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
MEXICAN STUFFED PUMPKIN
SERVES 2
INGREDIENTS
- 2 x 150g pieces of salmon
- 2 cups of spinach/ rocket leaves
- 1 cup of roasted sweet potato & pumpkin
- 1/2 a chopped cucumber
- 8 chopped cherry tomatoes
- ½ a sliced avo
- 1 bunch of asparagus
METHOD
Combine all salad ingredients in a bowl. Heat a non stick fry pan with a teaspoon of coconut oil and salt the pan. Fry salmon and asparagus for about 3 minutes each side or until cooked and crispy. Squeeze half a lemon on top of salmon and place a lid on top of the pan to help cook through. Flip and serve on top of salad. Drizzle with lemon juice and season with salt and pepper.
STRENGTH CIRCUIT
EQUIPMENT – 3-5kg weights & band
Wednesday
Breakfast
BLUEBERRY OVERNIGHT OATS
INGREDIENTS
SERVES 1
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)
- Dollop of coconut yoghurt & fresh berries to top
METHOD
Combine all ingredients together& store in a container in the fridge. Top with coconut yoghurt & ectra berries 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
ONE PAN CHICKEN SATAY
SERVES 2
INGREDIENTS
- 2 chicken thighs 150g each
- 2 cup of chopped green veggies
- 1 cup of cooked rice or 1-2 rice cups
SATAY
- 2 tablespoons of Mingle satay seasoning or put me on everything seasoning
- 1 tablespoon of peanut butter
- 1/2 a cup of coconut yoghurt or cream
- 2 tablespoons of water
- 1 tablespoon of honey
- Dash of tamari or soy sauce
- Sprinkle of chilli or chilli sauce if you like things spicy
- Combine well in a bowl
METHOD
Preheat oven to 180 degrees. Grab yourself a small baking tray & spoon in rice, spread evenly. Place chicken & veggies onto rice then pour over satay sauce. Cover with foil & bake for 12-15 mins or until chicken is cooked through. YUM!
RUN DAY
NEVER RUN BEFORE – 2KM RUN 30 SECONDS JOG, 1 MIN WALK UNTIL YOU HIT 2KM
KIND OF INTO RUNNING – 5KM WITHIN 27 MINS
AVID RUNNER – 8KM WITHIN 40 MINS
Thursday
Breakfast
PINA COLADA SMOOTHIE
SERVES 1
INGREDIENTS
- 1 frozen chopped banana
- 1 cup of chopped pineapple
- 1 cup of coconut milk
- Scoop of vanilla collagen or protein
- 1 tablespoon of Coyo coconut yoghurt
- 3 ice cubes
- Dash of maple (optional)
METHOD
Blend all ingredients together in a nutribullet.
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
VEGO SPICED SHEPHERD‘S PIE
INGREDIENTS
- 1 can of mixed beans
- 1 chopped zucchini
- 1 grated carrot
- 1/2 a chopped onion
- 2 cloves of minced garlic
- Drizzle of olive oil
- 1 cup of cooked brown or basmati rice
- 2 big handfuls of chopped spinach or baby spinach leaves
- Sprinkle or curry powder, cumin, ginger & garam masala
- Good pinch of salt & pepper
- 1/2 cup of tomato passata sauce
PIE TOPPING
- 1 medium chopped peeled sweet potato
- 2 cups of chopped peeled pumpkin
- 1/2 cup of coconut cream or yoghurt
- Good pinch of salt & pepper
METHOD
Steam sweet potato and pumpkin until soft. In a non stick fry pan saute onion, garlic, zucchini & carrot until softened. Season well with spices, salt & pepper. Throw in cooked rice, spinach, tomato passata sauce & season again with a little more salt & pepper. Combine all ingredients together.
Once sweet potato/pumpkin is cooked, mash in a bowl with coconut cream or yogurt & season well with salt & pepper. Spoon rice mixture into a greased baking dish & top with sweet potato. Sprinkle with coconut cream, feta or goats cheese & bake for 30 minutes or until a little crispy on top. YUM!
ABS & GLUTES MAT SCULPT
EQUIPMENT – pilates ball, light weights, sliders & band
Friday
Breakfast
SALTED CARAMEL PORRIDGE
SERVES 1
INGREDIENTS
- 1/2 cup of oats
- 1 scoop of vanilla protein
- 1 teaspoon of almond or macadamia spread
- Good pinch of salt
- 1 cup of almond milk
- 1/2 a banana
- 1 teaspoon of honey (optional)
- 1 scoop of coconut yoghurt to top
METHOD
Combine all ingredients in a small saucepan (except banana.) Cook on low heat, continuously stirring for about 7 minutes. Meanwhile, fry banana in a little olive oil. Top porridge with banana & coconut 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 CACCIATORE
SERVES 2
INGREDIENTS
- 300g of chicken thigh
- Drizzle of olive oil
- 1/2 a chopped onion
- 1 clove of minced garlic
- Sprinkle of rosemary powder
- Salt and pepper
- 3 tablespoons of green pitted olives
- 1 cup of tomato passata sauce
- 1 can of tinned tomatoes
- 1 tablespoon of chopped parsley
- 1 medium sweet potato
- Steamed veggies of your choice to serve
- 2 tablespoons of coconut yoghurt or cream
Method
Lightly pan fry chicken on both sides for 5 minutes until browned but not completely cooked through. Season well with salt & pepper. Remove from heat and set aside. In the same pan saute onion, garlic and rosemary for 1- 2 minutes. Add the olives and continue stirring for another minute. Add tomato passata, canned tomatoes and stir through. Now return chicken to the pan spooning sauce over chicken and simmer for 8-10 mins or until chicken is cooked through. Season well with salt & pepper. Meanwhile, boil sweet potato until soft. Mash potato together with coconut yoghurt, salt & pepper. Serve chicken with sauce, mash & steamed veggies.
HYPER OG IN-STUDIO
EQUIPMENT – 1-2kg weights, band & pilates ball
Saturday
Breakfast
BANANA PANCAKES W. CRISPY BACON
SERVES 2
INGREDIENTS
- 1/2 cup of GF self raising flour
- 1/2 a cup of almond meal
- Dash of vanilla extract
- Sprinkle of cinnamon
- Dash of almond milk (if needed)
- 2 tablespoons cup of melted coconut oil or olive oil
- Good pinch of salt
- 2 tablespoons of maple syrup
- Sliced banana
TO SERVE
- Bacon
- Maple syrup
METHOD
Combine all pancake ingredients in a bowl (besides the banana.) Heat a non stick fry pan with a of drizzle olive oil. Place a few pieces of sliced banana in the pan, top with pancake mixture then top with more banana. Cook for about 3-4 minutes each side. Fry bacon until crispy. Serve pancakes with bacon & a drizzle of maple syrup. 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
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!
RUN DAY + REPEAT YOUR FAVE WORKOUT FROM THE WEEK!
NEVER RUN BEFORE – 2KM RUN 30 SECONDS JOG, 1 MIN WALK UNTIL YOU HIT 2KM
KIND OF INTO RUNNING – 4KM WITHIN 23 MINS
AVID RUNNER – 4KM AS FAST AS YOU CAN STRAIGHT INTO THE WORKOUT. AIMN FOR UNDER 20 MINS.
Sunday
Breakfast
MY FAVE BREKKI
SERVES 1
INGREDIENTS
FRITTERS
- 2 eggs
- Big handful of baby spinach or english spinach
- 100g of smoked salmon
- 1/4 of an avo mashed with lemon and salt
METHOD
Saute spinach for a few mins is a little olive oil with salt, pepper & a sprinkle of mingle if you like. In another pan cook scrambled eggs on high heat. Keep rotating on and off the stove until you get some super fluffy eggs. Serve spinach & eggs with smoked salmon & avo. 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
MEXICAN LETTUCE CUPS
SERVES 2
INGREDIENTS
- 300g of lean beef mince (or use kidney beans if vego)
- 1/2 a cup of red kidney beans
- 1 teaspoon of Mexican spice
- 2 cups of Mutti tomato sauce
- 1 can of tomatoes
- 1/2 a chopped onion
- 1 clove of minced garlic
- 1 grated carrot
- 1/2 a mashed avo
- 1 diced tomato
- 1 chopped cooked beetroot
- 1 cup of cooked brown rice
- Iceberg lettuce cups
- Dollop of coconut yoghurt
METHOD
Heat a non stick pan with olive oil, fry onion and garlic for 2 minutes then add mince, mexican spice, salt and pepper, Allow mince to brown by breaking it apart. Add Mutti sauce, can of tomatoes, beans and simmer for about 20 mins stirring often. (You may need to add a little water to ensure meat doesn’t stick to the pan.) Place lettuce cups on a plate and top with rice, meat sauce, carrot, tomato, beetroot, mashed avo & a dollop of coconut yoghurt. YUMMO!