Disclaimer
This program is for information purposes only. The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counselling. Rather, as nutritional and exercise guide, Yeppoon Jungle Gym is intended only to supplement, not replace, medical care or advice as part of a healthful lifestyle. As such, the information should be used in conjunction with the guidance and care of your physician. You must consult your physician before beginning this program as you would with any exercise and nutritional program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time during this challenge, then you are agreeing to accept full responsibility for your actions. By utilising the nutritional guidance and exercise strategies contained herein, you recognise that despite all precautions on the part of Yeppoon Jungle Gym and the staff, there are risks of injury or illness which can occur with any program and you assume such risks and waive, relinquish and release any claim which you may have against Yeppoon Jungle Gym, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of this nutritional guide and exercise program for personal use.
*IMPORTANT: This program is copyrighted and to copy, share, or reproduce is in violation of the law and prosecution will be enforced.
This program is for information purposes only. The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counselling. Rather, as nutritional and exercise guide, Yeppoon Jungle Gym is intended only to supplement, not replace, medical care or advice as part of a healthful lifestyle. As such, the information should be used in conjunction with the guidance and care of your physician. You must consult your physician before beginning this program as you would with any exercise and nutritional program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time during this challenge, then you are agreeing to accept full responsibility for your actions. By utilising the nutritional guidance and exercise strategies contained herein, you recognise that despite all precautions on the part of Yeppoon Jungle Gym and the staff, there are risks of injury or illness which can occur with any program and you assume such risks and waive, relinquish and release any claim which you may have against Yeppoon Jungle Gym, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of this nutritional guide and exercise program for personal use.
*IMPORTANT: This program is copyrighted and to copy, share, or reproduce is in violation of the law and prosecution will be enforced.
Below are all the recipes that you will need in the 6 week meal plan.
Breakfast
Feta and Ham omelette
2 Eggs
¼ cup Feta
3 slices of Ham
Directions: Whisk eggs together. Mix in Feta and diced Ham. Heat Frying pan and grease with butter. Add omelette mix and cook through.
Zucchini Fritters
A great substitute for Hash Browns
3 Eggs
1 cup of grated zucchini
Cooking oil of choice ( Olive, Coconut, Butter)
Sprinkle of nutmeg
Sea Salt and pepper to taste.
Directions: Combine all ingredients in a medium bowl. Stir until well combined. Heal oil in pan over medium-high heat. Mould mixture into medium size balls and press flat into pan. When browned , flip over and cook on other side.
Fruit Salad and Yoghurt
1 Cup of mixed chopped Fruit of your choice
1/2Cup of Natural Greek Yoghurt
SLAP (Linseeds, sunflower seeds, almonds and pumpkin seeds) ground and mixed together.
Directions: Mix together and enjoy.
Spinach, Tomato and Mushroom omelette
2 Eggs
1 Cup Chopped Spinach, tomato and mushrooms
Directions: Whisk eggs together. Mix in spinach, tomato and mushrooms. Heat Frying pan and grease with butter. Add omelette mix and cook through.
Oats + Mixed Berry
½ Cup Oats
½ Cup of Water
½ Cup of Frozen Mixed Berries
Directions: Put all ingredients into a saucepan and cook until smooth.
Scrambled Eggs with Bacon and Tomato
2 Eggs
1 tablespoon of Cream
2 Slices of Bacon
1 Tomato
Directions: Whisk eggs and cook in a saucepan. Cut Tomato into quarters and cook with bacon on a grill or BBQ.
Protein Pancakes
1 cup oatmeal
½ cup egg whites
Flax Seeds
LSA mix
2-3 scoops protein powder
Fruit (2-3 bananas, strawberries, berries)
Directions: Blend all together until thickish consistency. Pour into non-stick pan. Won’t bubble too much, flip after 2-3mins, cook other side. Serve on own or with yoghurt, berries, dash natural maple syrup etc.
Yoghurt and Muesli
1 Cup of Greek Yoghurt
1 Cup of muesli
Directions: Add together and mix.
LUNCH
Chicken, Avocado and Sun Dried Tomato Wrap
1 Wrap
Baby Spinach leaves
¼ small Avocado, thinly sliced
Sundried Tomatoes
100g Chicken breast or (Roast chicken), thinly sliced
Cottage Cheese
Directions: Place wraps on a flat workbench, top with spinach leaves, avocado, tomatoes, chicken & cottage cheese. For crispers wrap place in a grill and press for 2mins.
Chicken with Pumpkin and Feta Salad.
1 Medium chicken breast
1 cup Diced Pumpkin or Sweet Potato
20g Feta
Mixed Salad Leaves
Olive oil
Directions: Cook Chicken breast and leave to cool. Roast Pumpkin with coconut oil and leave to cool. Wash mixed salad leaves and put in a bowl with diced feta, sliced Chicken, pumpkin and then drizzle with olive oil.
Sweet Chilli Chicken/Turkey/Ham Salad Wrap
1 Wholemeal wrap
1 Chicken or Turkey Breast
Salad – Lettuce, Tomato, Cheese and Avocado
1 Tbsp Sweet Chilli Sauce
Directions: Cut Chicken and prepare salad and place on a wrap with sweet chilli sauce. For a change place wrap on a grill and toast for a few minutes each side. Gives it a nice crunch and melts the cheese.
Vegetable Frittata
4 eggs
4 egg whites
1 small bunch of Asparagus
2 cups of baby spinach
½ cup zucchini grated
½ cup of thinly sliced sweet potato
A pinch of salt and pepper
Sliced olives or fresh basil
Directions: Pre heat oven to 180°. Beat eggs in a large bowl. Add remaining ingredients and mix. Grease a pie dish. Place mixture in dish and garish with olives or basil. Cover with foil and place in oven for 35 to 40 mins (remove foil for the last 10 mins of cooking time).
Tuna and Spicy Bean Salad
1 Can of Tuna in spring water Drained.
Spicy Bean Salad -
1 Can mixed beans
½ Cup of corn kernels, Drained
1 tbsp coconut or olive oil
1 tsp cumin
2 tsp chilli powder
1 tsp lime juice
1 Cup chunky salsa
1 pinch dried parsley
Directions: Rinse the beans well, drain and pour into a large bowl.
Add corn, oil, cumin, chilli powder, lime juice, and salsa. Sprinkle with parsley, cover, and chill for about 1 hour before serving.
Tuna Fritters
425g tuna in Spring water, drained
3 eggs
4 small spring onions, finely chopped
¼ zucchini, finely grated
½ white onion, finely chopped
Coconut/olive oil or butter
Pepper (to taste)
Directions: Mix tuna, spring onions, onions & zucchini together in a mixing bowl. Mix eggs in a separate bowl & when beaten add to the mixture & combine. Heat a non-stick frying pan to a medium heat, put in cooking oil then scoop out the mixture into little patties & cook them until cooked through & golden brown on each side, Approx. 3-5mins each side depending on how thick they are.
Serve 2 Medium sized patties with a garden salad
Thai Beef Salad
1/4 cup lime juice
Fresh coriander, chopped
1 Tbsp Sweet Chilli Sauce
1 cloves garlic, minced
100g lean beef,
1 medium red onion, chopped
1 medium tomatoes, cut in wedges
Mixed lettuce
1/2 cucumber, thinly sliced
1 Tbsp fresh mint, chopped
1 Tbsp unsalted raw peanuts
Directions: Combine lime juice, coriander, sweet chilli sauce & garlic in a small bowl, stir well. Cook and then cut steak diagonally, across grain, into thin slices. Heat a large non-stick skillet with cooking spray over medium-high heat. Add onion, sauté 3mins. Add tomatoes, sauté 2mins. Place onion-tomato mixture, lettuce, cucumber & mint in a large bowl, toss gently. Drizzle salad with 1 Tbsp mixture & sprinkle with peanuts.
DINNER
BBQ Fish with Warm Tomato Salad
1 piece of Fish of your choice
1 punnet cherry tomatoes, halved
1 red onion, thinly sliced
Coconut or Olive oil
1 Tbsp extra virgin olive oil
Mixed salad leaves (to serve)
Lemon wedges (to serve)
Salt & pepper (to taste)
Directions: Coat fish, tomatoes & onion with oil. Season with salt and pepper. Set aside for 5mins. Preheat barbecue plate on medium-high heat. Cook fish 3-4 mins each side or until cooked through. Transfer to a plate. Cover & keep warm. Increase heat to high. Cook onion & tomatoes for 1-2mins or until warmed through. Toss with oil. Serve fish with warm tomato salad, mixed salad leaves & lemon wedges.
Roast Meat and Veggies
Roast Meat and Veggies of your choice
Tandoori Chicken and Sweet Potato Fries
Chicken -
500g Chicken Breast
½ cup Greek Yoghurt
2 Tbsp Tandoori Paste
Directions: Mix Tandoori paste and greek yoghurt and cover Chicken. Place in an oven proof dish and cook on 200 c for about 20 – 30 mins or until chicken is cooked through.
Sweet Potato Fries -
1-2 large Sweet Potatoes
Coconut oil
½ tsp Cumin
1 tsp Chilli Powder
½ tsp Coriander
½ tsp Paprika
Directions: Preheat oven to 200°. Line a baking pan with foil/baking paper. Mix all spices together in a large bowl. Place oil in another large bowl & throw the cut potato slices in. Once coated, throw your mixed spice medley onto the fries & toss around to make sure each one is coated. Place fries on your lightly oil sprayed foil. Bake until fries are crispy, 20-30mins.
Rissoles and Greek Salad
Rissoles –
500g lean beef mince
1 large zucchini, grated
1 large carrot, grated
1 medium tomato, diced (optional)
1 egg
Mixed herbs (to taste)
Directions: Put zucchini, carrot, tomato & mince in a large bowl. Combine using a mixing tool or your hands. Add egg, to hold meat & veggies together, also helps when being cooked. Add herbs. Roll into desired size balls, flatten to desired thickness, usually about 1cm. Place in a pan, no need for oil, flip when cooked half way through, Approx 3mins.
Greek Salad -
3 large ripe tomatoes, chopped
2 cucumbers, peeled and chopped
1 small red onion, chopped
1/4 cup olive oil
4 teaspoons lemon juice
1 1/2 teaspoons dried oregano
Salt and pepper to taste
1 cup crumbled feta cheese
6 black Greek olives, pitted and sliced
Directions: Combine tomatoes, cucumber, and onion in a bowl. Sprinkle with oil, lemon juice, oregano, and salt and pepper to taste. Sprinkle feta cheese and olives over salad.
Spicy Coconut Chicken
Chicken, cut into desired sizes
Herbs & Spices (herbs, chilli, garlic, pepper, etc)
Coconut Oil
Directions: Add all ingredients into a bowl & mix together. Add as much or as little herbs & spices as you like. Add just enough oil to cover. Let sit for a while (or overnight). Cook in oven on 150° (fan forced) for about 40mins (prevent chicken becoming dry) turning them about half way through.
Steak with Mushrooms and Steamed Veggies
1 Steak (choose your favourite cut of meat)
1 Cup of steamed Veggies of your choice
½ Cup of Mushrooms
Butter
Directions: Cook Steak to your liking. Chop and steam veggies. Chop mushrooms and cook in a sauce pan with butter until soft.
Lamb Cutlets and Steamed Veggies
2 Lamb Cutlets
1 Tsp cumin
1 Tsp sweet paprika
Salt
2 Tsp garlic, chopped
1 Tsp coriander leaves, chopped
1 Tsp continental parsley, chopped
1 Tsp lemon juice
Good drizzle of olive oil
Directions: Put all ingredients in a bowl; use your hands to combine. Cover & leave for 1hr in the fridge. Grill medium/rare on the barbecue or cook in a non-stick pan with a little olive oil. Serve with steamed Veggies of your choice.
Garlic and Soy Drumsticks
Can also be used as a snack
6 chicken drumsticks
3 tablespoons of Soy sauce
1 tablespoon of crushed garlic
Oil of choice
Directions: Cook drumsticks with garlic and soy in a covered pan on low heat until cooked through. Turn regularly. Can be served cold. Serve with a salad or a mix of steamed veggies.
Steak with Stir-fry and Veggies
1 Steak (choose your favourite cut of meat)
2 Cup Veggies your choice
½ Cup of Mushrooms
½ tbsp of fresh sliced ginger
½ tbsp minced garlic
Chilli or chilli paste (optional)
Tamari or soy sauce
Squeeze of lime juice
Directions: Cook Steak to your liking. Heat wok or fry pan. Sauté meat, onions, garlic and ginger in a little oil, chilli and soy sauce until cooked. Set to one side. Add veggies and cook until tender and then add the more watery veggies. Return meat to stir-fry, stir through and serve immediately. Chop and steam veggies.
SNACKS
Morning and afternoon tea should be a protein and fat based snack with a little fruit or vegetable added in.
1 piece of Fruit
1 piece of fruit of your choice. Apple, Banana, Orange etc
1 Handful of Raw Nuts
½ cup of Yoghurt – Greek is best but you can have flavour yoghurt instead, sprinkle with LSA.
Veggie sticks and Dip
1 cup of Veggie Sticks and 2 Tbsp of Dip (Hummus)
Garlic and Soy Drumsticks
6 chicken drumsticks
3 tablespoons of Soy sauce
1 tablespoon of crushed garlic
Oil of choice
Directions: Cook drumsticks with garlic and soy in a covered pan on low heat until cooked through. Turn regularly. Can be served cold.
Tuna Balls
2 large tins of tuna in water (drained)
1 sweet potato, mashed, seasoned with cinnamon
1 stalk celery, finely chopped
½ carrot, grated
2 zucchini,
Grated 1 red onion,diced, browned
2 egg whites (yolk optional)
¼ cup sesame seeds
Directions: Cook them flat in a pan or roll them firmly into big balls & put them in the oven at 180-200° for 20mins, or until browned rolling half way through.
Curried Eggs
3-4 Hard Boiled eggs, mashed
1 Tbsp cottage cheese
1 tsp curry powder (to taste)
Directions: Mix eggs with cottage cheese. Add curry powder & mix well. Great with tuna/avo/tomato/etc. This is enough for a few days, refrigerate in an airtight container.
Choc Banana Protein Muffins
1 cup almond meal
½ cup quick oats
3 eggs
½ tsp baking powder
2 mashed bananas
2 scoops protein powder
1 Tbsp cocoa
Sliced banana (to top)
Directions: Combine all ingredients and cook in oven at 200 until cooked through. About 15 – 20mins
Breakfast
Feta and Ham omelette
2 Eggs
¼ cup Feta
3 slices of Ham
Directions: Whisk eggs together. Mix in Feta and diced Ham. Heat Frying pan and grease with butter. Add omelette mix and cook through.
Zucchini Fritters
A great substitute for Hash Browns
3 Eggs
1 cup of grated zucchini
Cooking oil of choice ( Olive, Coconut, Butter)
Sprinkle of nutmeg
Sea Salt and pepper to taste.
Directions: Combine all ingredients in a medium bowl. Stir until well combined. Heal oil in pan over medium-high heat. Mould mixture into medium size balls and press flat into pan. When browned , flip over and cook on other side.
Fruit Salad and Yoghurt
1 Cup of mixed chopped Fruit of your choice
1/2Cup of Natural Greek Yoghurt
SLAP (Linseeds, sunflower seeds, almonds and pumpkin seeds) ground and mixed together.
Directions: Mix together and enjoy.
Spinach, Tomato and Mushroom omelette
2 Eggs
1 Cup Chopped Spinach, tomato and mushrooms
Directions: Whisk eggs together. Mix in spinach, tomato and mushrooms. Heat Frying pan and grease with butter. Add omelette mix and cook through.
Oats + Mixed Berry
½ Cup Oats
½ Cup of Water
½ Cup of Frozen Mixed Berries
Directions: Put all ingredients into a saucepan and cook until smooth.
Scrambled Eggs with Bacon and Tomato
2 Eggs
1 tablespoon of Cream
2 Slices of Bacon
1 Tomato
Directions: Whisk eggs and cook in a saucepan. Cut Tomato into quarters and cook with bacon on a grill or BBQ.
Protein Pancakes
1 cup oatmeal
½ cup egg whites
Flax Seeds
LSA mix
2-3 scoops protein powder
Fruit (2-3 bananas, strawberries, berries)
Directions: Blend all together until thickish consistency. Pour into non-stick pan. Won’t bubble too much, flip after 2-3mins, cook other side. Serve on own or with yoghurt, berries, dash natural maple syrup etc.
Yoghurt and Muesli
1 Cup of Greek Yoghurt
1 Cup of muesli
Directions: Add together and mix.
LUNCH
Chicken, Avocado and Sun Dried Tomato Wrap
1 Wrap
Baby Spinach leaves
¼ small Avocado, thinly sliced
Sundried Tomatoes
100g Chicken breast or (Roast chicken), thinly sliced
Cottage Cheese
Directions: Place wraps on a flat workbench, top with spinach leaves, avocado, tomatoes, chicken & cottage cheese. For crispers wrap place in a grill and press for 2mins.
Chicken with Pumpkin and Feta Salad.
1 Medium chicken breast
1 cup Diced Pumpkin or Sweet Potato
20g Feta
Mixed Salad Leaves
Olive oil
Directions: Cook Chicken breast and leave to cool. Roast Pumpkin with coconut oil and leave to cool. Wash mixed salad leaves and put in a bowl with diced feta, sliced Chicken, pumpkin and then drizzle with olive oil.
Sweet Chilli Chicken/Turkey/Ham Salad Wrap
1 Wholemeal wrap
1 Chicken or Turkey Breast
Salad – Lettuce, Tomato, Cheese and Avocado
1 Tbsp Sweet Chilli Sauce
Directions: Cut Chicken and prepare salad and place on a wrap with sweet chilli sauce. For a change place wrap on a grill and toast for a few minutes each side. Gives it a nice crunch and melts the cheese.
Vegetable Frittata
4 eggs
4 egg whites
1 small bunch of Asparagus
2 cups of baby spinach
½ cup zucchini grated
½ cup of thinly sliced sweet potato
A pinch of salt and pepper
Sliced olives or fresh basil
Directions: Pre heat oven to 180°. Beat eggs in a large bowl. Add remaining ingredients and mix. Grease a pie dish. Place mixture in dish and garish with olives or basil. Cover with foil and place in oven for 35 to 40 mins (remove foil for the last 10 mins of cooking time).
Tuna and Spicy Bean Salad
1 Can of Tuna in spring water Drained.
Spicy Bean Salad -
1 Can mixed beans
½ Cup of corn kernels, Drained
1 tbsp coconut or olive oil
1 tsp cumin
2 tsp chilli powder
1 tsp lime juice
1 Cup chunky salsa
1 pinch dried parsley
Directions: Rinse the beans well, drain and pour into a large bowl.
Add corn, oil, cumin, chilli powder, lime juice, and salsa. Sprinkle with parsley, cover, and chill for about 1 hour before serving.
Tuna Fritters
425g tuna in Spring water, drained
3 eggs
4 small spring onions, finely chopped
¼ zucchini, finely grated
½ white onion, finely chopped
Coconut/olive oil or butter
Pepper (to taste)
Directions: Mix tuna, spring onions, onions & zucchini together in a mixing bowl. Mix eggs in a separate bowl & when beaten add to the mixture & combine. Heat a non-stick frying pan to a medium heat, put in cooking oil then scoop out the mixture into little patties & cook them until cooked through & golden brown on each side, Approx. 3-5mins each side depending on how thick they are.
Serve 2 Medium sized patties with a garden salad
Thai Beef Salad
1/4 cup lime juice
Fresh coriander, chopped
1 Tbsp Sweet Chilli Sauce
1 cloves garlic, minced
100g lean beef,
1 medium red onion, chopped
1 medium tomatoes, cut in wedges
Mixed lettuce
1/2 cucumber, thinly sliced
1 Tbsp fresh mint, chopped
1 Tbsp unsalted raw peanuts
Directions: Combine lime juice, coriander, sweet chilli sauce & garlic in a small bowl, stir well. Cook and then cut steak diagonally, across grain, into thin slices. Heat a large non-stick skillet with cooking spray over medium-high heat. Add onion, sauté 3mins. Add tomatoes, sauté 2mins. Place onion-tomato mixture, lettuce, cucumber & mint in a large bowl, toss gently. Drizzle salad with 1 Tbsp mixture & sprinkle with peanuts.
DINNER
BBQ Fish with Warm Tomato Salad
1 piece of Fish of your choice
1 punnet cherry tomatoes, halved
1 red onion, thinly sliced
Coconut or Olive oil
1 Tbsp extra virgin olive oil
Mixed salad leaves (to serve)
Lemon wedges (to serve)
Salt & pepper (to taste)
Directions: Coat fish, tomatoes & onion with oil. Season with salt and pepper. Set aside for 5mins. Preheat barbecue plate on medium-high heat. Cook fish 3-4 mins each side or until cooked through. Transfer to a plate. Cover & keep warm. Increase heat to high. Cook onion & tomatoes for 1-2mins or until warmed through. Toss with oil. Serve fish with warm tomato salad, mixed salad leaves & lemon wedges.
Roast Meat and Veggies
Roast Meat and Veggies of your choice
Tandoori Chicken and Sweet Potato Fries
Chicken -
500g Chicken Breast
½ cup Greek Yoghurt
2 Tbsp Tandoori Paste
Directions: Mix Tandoori paste and greek yoghurt and cover Chicken. Place in an oven proof dish and cook on 200 c for about 20 – 30 mins or until chicken is cooked through.
Sweet Potato Fries -
1-2 large Sweet Potatoes
Coconut oil
½ tsp Cumin
1 tsp Chilli Powder
½ tsp Coriander
½ tsp Paprika
Directions: Preheat oven to 200°. Line a baking pan with foil/baking paper. Mix all spices together in a large bowl. Place oil in another large bowl & throw the cut potato slices in. Once coated, throw your mixed spice medley onto the fries & toss around to make sure each one is coated. Place fries on your lightly oil sprayed foil. Bake until fries are crispy, 20-30mins.
Rissoles and Greek Salad
Rissoles –
500g lean beef mince
1 large zucchini, grated
1 large carrot, grated
1 medium tomato, diced (optional)
1 egg
Mixed herbs (to taste)
Directions: Put zucchini, carrot, tomato & mince in a large bowl. Combine using a mixing tool or your hands. Add egg, to hold meat & veggies together, also helps when being cooked. Add herbs. Roll into desired size balls, flatten to desired thickness, usually about 1cm. Place in a pan, no need for oil, flip when cooked half way through, Approx 3mins.
Greek Salad -
3 large ripe tomatoes, chopped
2 cucumbers, peeled and chopped
1 small red onion, chopped
1/4 cup olive oil
4 teaspoons lemon juice
1 1/2 teaspoons dried oregano
Salt and pepper to taste
1 cup crumbled feta cheese
6 black Greek olives, pitted and sliced
Directions: Combine tomatoes, cucumber, and onion in a bowl. Sprinkle with oil, lemon juice, oregano, and salt and pepper to taste. Sprinkle feta cheese and olives over salad.
Spicy Coconut Chicken
Chicken, cut into desired sizes
Herbs & Spices (herbs, chilli, garlic, pepper, etc)
Coconut Oil
Directions: Add all ingredients into a bowl & mix together. Add as much or as little herbs & spices as you like. Add just enough oil to cover. Let sit for a while (or overnight). Cook in oven on 150° (fan forced) for about 40mins (prevent chicken becoming dry) turning them about half way through.
Steak with Mushrooms and Steamed Veggies
1 Steak (choose your favourite cut of meat)
1 Cup of steamed Veggies of your choice
½ Cup of Mushrooms
Butter
Directions: Cook Steak to your liking. Chop and steam veggies. Chop mushrooms and cook in a sauce pan with butter until soft.
Lamb Cutlets and Steamed Veggies
2 Lamb Cutlets
1 Tsp cumin
1 Tsp sweet paprika
Salt
2 Tsp garlic, chopped
1 Tsp coriander leaves, chopped
1 Tsp continental parsley, chopped
1 Tsp lemon juice
Good drizzle of olive oil
Directions: Put all ingredients in a bowl; use your hands to combine. Cover & leave for 1hr in the fridge. Grill medium/rare on the barbecue or cook in a non-stick pan with a little olive oil. Serve with steamed Veggies of your choice.
Garlic and Soy Drumsticks
Can also be used as a snack
6 chicken drumsticks
3 tablespoons of Soy sauce
1 tablespoon of crushed garlic
Oil of choice
Directions: Cook drumsticks with garlic and soy in a covered pan on low heat until cooked through. Turn regularly. Can be served cold. Serve with a salad or a mix of steamed veggies.
Steak with Stir-fry and Veggies
1 Steak (choose your favourite cut of meat)
2 Cup Veggies your choice
½ Cup of Mushrooms
½ tbsp of fresh sliced ginger
½ tbsp minced garlic
Chilli or chilli paste (optional)
Tamari or soy sauce
Squeeze of lime juice
Directions: Cook Steak to your liking. Heat wok or fry pan. Sauté meat, onions, garlic and ginger in a little oil, chilli and soy sauce until cooked. Set to one side. Add veggies and cook until tender and then add the more watery veggies. Return meat to stir-fry, stir through and serve immediately. Chop and steam veggies.
SNACKS
Morning and afternoon tea should be a protein and fat based snack with a little fruit or vegetable added in.
1 piece of Fruit
1 piece of fruit of your choice. Apple, Banana, Orange etc
1 Handful of Raw Nuts
½ cup of Yoghurt – Greek is best but you can have flavour yoghurt instead, sprinkle with LSA.
Veggie sticks and Dip
1 cup of Veggie Sticks and 2 Tbsp of Dip (Hummus)
Garlic and Soy Drumsticks
6 chicken drumsticks
3 tablespoons of Soy sauce
1 tablespoon of crushed garlic
Oil of choice
Directions: Cook drumsticks with garlic and soy in a covered pan on low heat until cooked through. Turn regularly. Can be served cold.
Tuna Balls
2 large tins of tuna in water (drained)
1 sweet potato, mashed, seasoned with cinnamon
1 stalk celery, finely chopped
½ carrot, grated
2 zucchini,
Grated 1 red onion,diced, browned
2 egg whites (yolk optional)
¼ cup sesame seeds
Directions: Cook them flat in a pan or roll them firmly into big balls & put them in the oven at 180-200° for 20mins, or until browned rolling half way through.
Curried Eggs
3-4 Hard Boiled eggs, mashed
1 Tbsp cottage cheese
1 tsp curry powder (to taste)
Directions: Mix eggs with cottage cheese. Add curry powder & mix well. Great with tuna/avo/tomato/etc. This is enough for a few days, refrigerate in an airtight container.
Choc Banana Protein Muffins
1 cup almond meal
½ cup quick oats
3 eggs
½ tsp baking powder
2 mashed bananas
2 scoops protein powder
1 Tbsp cocoa
Sliced banana (to top)
Directions: Combine all ingredients and cook in oven at 200 until cooked through. About 15 – 20mins