Your guide to clean eating

Keep the cravings at bay and stay on track with your meal prep with this 4 week nutrition plan featuring

4 WEEK delicious and nutritious breakfast, lunch and dinner recipes designed by expert dieticians. A step-by-step
guide and a detailed snack list is also included to boost your kitchen confidence.

NUTRITION PLAN NUTRITION PLAN

The following menu plan has been created to deliver 4 weeks of balanced meals for females
on a weight loss program.

Each contains an abundance of delicious ingredients, showcasing a variety of nutrients,

to contribute to a balanced diet.

All meals are quick and simple to prepare, without sacrificing quality of ingredients
or flavour, and are adaptable to specific dietary needs.

Our recipes are focused on decreasing carb intake, in favour of increased protein/fat. This allows for fat
loss whilst maintaining lean muscle mass. All recipes have been checked to ensure they are balanced
in terms of both macro and micronutrient levels, to ensure sustained health whilst allowing for body
recomposition.

• For women looking to lose weight and focusing on body composition, we recommend an approximate
calorie intake of 1400 per day.

• Enjoy between 1-2 snacks per day.

Snacks: Healthy snacks that are filling and nutritious are part of your overall daily calorie intake. Choose
between simple snack ideas and some pre-prepared snacks or treats.

Serving sizes: Breakfasts and lunches are usually single serves. Dinner always serves 2 or more.

Special dietary needs: Check the recipe labels for gluten-free and dairy-free alternatives.

Vegetarians : Substitute 100g of meat or seafood for 35g yellow cheese, 50g white cheese, 140g
chickpeas, lentils or beans or 20g nuts.

V Vegetarian GF Gluten Free DF Dairy Free

The information in the 4 Week Nutrition Plan is not intended to replace medical advice. We
recommend that if you are undertaking a new exercise program or nutritional plan, or if you have
any health concerns, that you consult a medical practitioner prior to participating.
1 2
 Snack Guide
4 Week Nutrition Plan All 150 - 200 cals

SIMPLE SNACKS SUBSTANTIAL SNACKS

(REFER TO RECIPES AT THE BACK OF THIS PLAN)

Green Cleansing Juice Smoked Salmon on Crispbread

2 tbs hummus with 2 rice cakes 2 boiled eggs on 2 rice cakes

Lemon Artichoke Dip Chocolate Chunk Cookies

95g tin tuna/salmon in spring water,

Latte & 4 almonds
40g diced avocado in 2 iceberg lettuce leaves

Peanut Butter Protein Bar Falafel Cakes

½ cup natural yoghurt with ½ cup berries

2 tsp nut butter with wholegrain toast
& 4 chopped almonds
Banana Nut Soft Serve Blueberry and Banana Bread
4
 4 Week Nutrition Plan Week 1

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

AM

Red Papaya Red Papaya Red Papaya

Almond Fig Banana Smoothie Almond Fig Banana Smoothie Healthy Breakky Hash Sticky Date Pancakes
Mixed Berry Parfait Mixed Berry Parfait Mixed Berry Parfait
NOON

Fried Egg Salad Salmon & Avo Fried Egg Salad Mexican Bean Salmon & Avo
California Jar Salad Chicken Salad Wrap
with Pine Nuts Lettuce Wraps with Pine Nuts Salad with Feta Lettuce Wraps
PM

Soba Noddles with Grilled Asian Sesame Honey Mustard Drumsticks Baked Sea Bass with Grilled Fish with Mushroom
Thai Chicken Burger Zucchini Lasagne
Eggplant & Edamame Beef Salad with Asparagus Greek Salad & Edamame Rice

SNACKS We recommend 1-2 snacks a day. Refer to our Snack Guide.

6
 4 Week Nutrition Plan Week 2

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

AM

Bruschetta with Tomato Poached Eggs with

Blueberry Almond Smoothie Pear & Cinnamon Porridge Blue Berry Almond Smoothie Pear & Cinnamon Porridge Blue Berry Almond Smoothie
& White Beans Kale & Tzatziki
NOON

Spinach Feta Quesadilla Butternut Pumpkin Salad Spinach Feta Quesadilla

Vegetarian Lettuce Wraps Chicken Sesame Slaw Broccoli & Chickpea Salad Vegetarian Lettuce Wraps
with Corn Salsa with Pesto & Hazelnuts with Corn Salsa
PM

Roasted Vegetable BBQ Lemon Chicken Grilled Chicken Seared Salmon on Smashed Tandoori Fish with Avo &
Beef Fajitas with Salsa Asian Pork & Greens
Nourish Bowl with Potato Salad & Quinoa Salad Pea & Cauliflower Almond Coriander Salad

SNACKS We recommend 1-2 snacks a day. Refer to our Snack Guide.

8
 4 Week Nutrition Plan Week 3

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

AM

Green Smoothie Green Smoothie Chilli, Lime & Avo

Quinoa Breakfast Bar Quinoa Breakfast Bar Breakfast Bowl Simple Breakfast Fry Up
Breakfast Bowl Breakfast Bowl Breakfast Smash
NOON

Warm Chickpea Scrambled Egg Kale, Sweet Potato Warm Chickpea Coleslaw, Lentil
Avocado & Feta Quesadilla Avocado & Feta Quesadilla
Quinoa Jar Salad & Watercress Wrap & Avocado Salad Quinoa Jar Salad & Rice Salad
PM

Creamy Lentils Asian Sesame Moroccan Chicken with Baked Sea Bass Cevaps with
Easy Chicken Fajitas Thai Fish Cakes
with Mushrooms Beef Salad Lemon & Green Olives with Greek Salad Quinoa Tabbouleh

SNACKS We recommend 1-2 snacks a day. Refer to our Snack Guide.

10
 4 Week Nutrition Plan Week 4

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

AM

Breakfast Apple & Breakfast Apple & Breakfast Apple & Fried Eggs with Asparagus
Smoked Paprika Beans Smoked Paprika Beans Lemon Ricotta Pancakes
Blueberry Chia Pudding Blueberry Chia Pudding Blueberry Chia Pudding & Cherry Tomatoes
NOON

Warm Mushroom, Bean Warm Mushroom, Bean

Caprese Panini Hearty Minestrone Egg Feta Olive Salad Tuna & Bean Quesadilla Hearty Minestrone
Sprouts & Feta Salad Sprouts & Feta Salad
PM

Spiced Coconut, Pumpkin Baked Chicken Schnitzel Grilled Chicken Baked Fish Pie Grilled Fish with Mushroom
Beef Kofta Curry Asian Pork & Greens
& Lentil Soup with Apple Slaw & Quinoa Salad with Spinach & Edamame Rice

SNACKS We recommend 1-2 snacks a day. Refer to our Snack Guide.

12
 4 Week Nutrition Plan Recipes - Snacks

LEMON ARTICHOKE DIP CHOCOLATE CHUNK COOKIES BLUEBERRY BANANA BREAD FALAFEL CAKES
Serves 8 V Makes 10 V GF DF Serves 10 V Serves 4 V GF DF

400g tin cannellini beans, drained & rinsed 400g tin chickpeas, drained & rinsed 400g tin chickpeas, rinsed
TOPPING
400g artichoke hearts in brine, drained ½ cup peanut butter 1 spring onion, roughly chopped
2 tsp brown sugar
2 garlic cloves, crushed ½ cup rice malt syrup 1 clove garlic, crushed
½ tsp cinnamon
1 lemon, zested & juiced 1 tsp vanilla extract ½ tsp ground cumin
2 tbs horseradish cream 2 tbs coconut oil, melted DRY INGREDIENTS ½ tsp smoked paprika
½ tsp lemon pepper ½ cup almond meal 1 cup instant oats ½ bunch coriander, roughly chopped
1 sprig of thyme, leaves stripped ½ cup dark chocolate chips 1 cup wholemeal plain flour 1 egg white
½ tsp smoked paprika ½ cup brown sugar, firmly packed salt & pepper to taste
Preheat oven to 180C. Line and lightly grease a
2 tsp baking powder 1 tbs olive oil
Combine all ingredients, except smoked paprika, baking sheet with baking paper. Place chickpeas
between 2 sheets of paper towel and rub chickpeas 1 tsp bicarb soda
in a food processor and blend until almost smooth Preheat oven to 180°C and line a baking tray with
(it’s nice to leave a little chunkiness for texture). to remove any excess liquid. ½ tsp cinnamon
baking paper. Pulse all ingredients, except oil, in a
Refrigerate for 30 minutes and sprinkle over ½ tsp salt blender to form a chunky paste. Adjust seasonings.
smoked paprika before serving with vegetable Place all ingredients except almond meal and 1 lemon, zested Form heaped tablespoon of mixture into patties
crudités. choc chips into a food processor. Pulse on high
1 cup frozen blueberries and place on baking tray.
for 1 minute, until all the ingredients are blended
PER SERVE
Brush with oil and bake for 20-25 minutes.
together into a dough. WET INGREDIENTS
Energy: 201.7kj Protein: 2.7g Calories: 48.2cal Remove from blender and place into a bowl, fold PER SERVE
Fat: 0.9g (Sat: 0.1g) Carbs: 5.1g Fibre: 3.7g Sugar: 1.8g ½ cup milk
through almond meal and choc chips. Energy: 510.4kj Protein: 5.2g Calories: 121.8cal
1/3 cup unsweetened apple sauce Fat: 6.4g (Sat: 0.9g) Carbs: 8.7g Fibre: 3.4g Sugar: 0.8g

Scoop out spoonfuls of mixture, roll into balls and 1 ripe banana, mashed
PEANUT BUTTER PROTEIN BAR place onto baking tray. Flatten the balls out with 1 egg
SERVES 16 V the back of a spoon to form a cookie shape. Bake 1 tbs olive oil
GREEN CLEANSING JUICE
for 10-12 minutes or until golden. Serves 1 V GF DF
½ cup crunchy peanut butter (no added Remove from oven and cool on rack. Keep in an 1 tbs lemon juice
fat, sugar or salt) airtight container for up to 5 days. Preheat oven to 180°C. Lightly grease a non-stick 2 kale leaves
½ cup honey 9cm x 19cm loaf pan with oil. 50g baby spinach leaves
PER SERVE
1 tsp vanilla extract Energy: 745.5kj Protein: 4.9g Calories: 177.7cal
To make topping, mix sugar and cinnamon in a 1 Lebanese cucumber, roughly chopped
Fat: 11.7g (Sat: 4.5g) Carbs: 12.8g Fibre: 2g Sugar: 9g small bowl. To make cake, mix together all dry 1 Granny Smith apple, roughly chopped
1 ½ cups rolled oats, blitzed to flour
ingredients in a large bowl.
½ cup protein powder 1 lemon, peeled
½ bunch mint
½ cup puffed rice SMOKED SALMON ON CRISPBREAD Combine all wet ingredients in a separate bowl.
½ tsp salt Add wet to the dry ingredients and fold through 4 ice cubes
Serves 1 gently until just combined. Spoon mixture into pan
Combine all ingredients in a blender.
PER SERVE 2 tbs cottage cheese and smooth the top. Sprinkle with
Energy: 539.4kj Protein: 8.9g Calories: 128.8cal
1 tbs chopped dill leaves cinnamon topping. PER SERVE
Fat: 5.2g (Sat: 0.9g) Carbs: 11g Fibre: 1.9g Sugar: 5.1g
Energy: 510.4kj Protein: 5.2g Calories: 121.8cal
2 puffed crispbread or cruskits Bake for 40 minutes or until a skewer inserted Fat: 6.4g (Sat: 0.9g) Carbs: 8.7g Fibre: 3.4g Sugar: 0.8g
BANANA NUT SOFT SERVE 25g smoked salmon into the center comes out clean. Set aside for 20
2 cherry tomatoes, cut in half minutes to cool. Cut into slices and serve.
Serves 2 V GF DF
½ tbs chopped chives PER SERVE
1 small banana, sliced & frozen
Energy: 558.6kj Protein: 2.6g Calories: 133.4cal
2 tbs nut butter (e.g. peanut) Blend cottage cheese till smooth, add dill
Fat: 3.5g (Sat: 0.8g) Carbs: 22.1g Fibre: 2.4g Sugar: 16.4g
and season with salt & pepper. Spread onto
Combine all ingredients in a blender until smooth. crispbreads, top with salmon, tomato and chives.
Enjoy!
PER SERVE
PER SERVE Energy: 618.9kj Protein: 13.9g Calories: 147.8cal
Energy: 682.7kj Protein: 5.4g Calories: 163.1cal Fat: 5.1g (Sat: 0.9g) Carbs: 10g Fibre: 1.9g Sugar: 1.8g
Fat: 11g (Sat: 1.9g) Carbs: 9.9g Fibre: 2.3g Sugar: 6.3g
14
 4 Week Nutrition Plan Recipes - Week 1

RED PAPAYA & SOBA NOODLES WITH GRILLED SALMON & AVOCADO THAI CHICKEN BURGER
MIXED BERRY PARFAIT EGGPLANT & EDAMAME LETTUCE WRAPS
Serves 2 GF DF

Serves 2 V Serves 2 V GF DF Serves 1 GF DF

250g chicken mince
200g red papaya 2 tsp sesame oil 1 tbs olive oil 1 spring onions, finely chopped
1 cup natural yoghurt 2 tbs rice vinegar 1 tbs vinegar 2 tbs fish sauce
1 cup toasted muesli (or gluten free if required) 2 tbs tamari (or soy sauce) 1 tsp Dijon mustard 2 tbs red curry paste
1 cup frozen mixed berries 1 Lebanese eggplant, cut in 2cm slices on diagonal 105g tin salmon ¼ bunch fresh coriander
150g Soba noodles ¼ avocado, sliced 1 tsp coconut oil
In a saucepan over medium, heat, simmer berries
50g edamame, defrosted ½ head baby lettuce 2 wholegrain (or gluten-free) rolls
and 1 tablespoon of water for four to five minutes,
until just warm and syrupy. Mash slightly with a ½ spring onion, finely sliced on diagonal 1 tsp roughly chopped dill leaves 1 Lebanese cucumbers, thinly shaved
fork and set aside to cool while you peel, de-seed ½ tsp black sesame seeds ½ lemon, cut in wedges ¼ small red onion, thinly sliced
and dice papaya. ½ tsp pickled ginger (optional) 2 tbs sweet chilli sauce
Whisk oil, vinegar and mustard together and toss
with salmon 1 long red chilli, thinly sliced
Spoon 2 tablespoons muesli (or granola) into the Combine oil, vinegar and tamari to make dressing.
base of 2 glasses. layer each glass with ½ cup Preheat chargrill or griddle pan over high heat. Combine mince, spring onion, finish sauce, curry
diced papaya and 2 tablespoons granola. Repeat Brush eggplant with dressing and grill for a few To serve divide salmon and avocado between
paste and finely chopped stems from coriander.
layers and save immediately. minutes each side, brushing again before turning, lettuce leaves, squeeze over lemon and scatter
Mix well then and form into two burger patties.
with dill to serve.
PER SERVE Bring a saucepan of salted water to the boil. Add
PER SERVE
Heat oil in a fry pan over medium heat, and cook
Energy: 1451.3kj Protein: 15.6g Calories: 346.7cal noodles and cook for 1-2 minutes, or just cooked.
Fat: 11.8 (Sat: 4.3g) Carbs: 43g Fibre: 9g Sugar: 25.4g Energy: 1529.1kj Protein: 24.2g Calories: 365.2cal
patties for about 5 minutes each side
Drain noodles and refresh in cold water, then drain or until golden.
Fat: 27.3g (Sat: 4.6g) Carbs: 3.7g Fibre: 3.2g Sugar: 3.3g
again. Toss with eggplant, edamame and dressing. spread buns with chilli sauce, then top with patties,
Scatter over spring onion, sesame seeds and onion, cucumber and chilli to serve.
FRIED EGG SALAD pickled ginger (optional) to serve.
WITH TOASTED PINE NUTS CHICKEN SALAD WRAP PER SERVE
PER SERVE Energy: 1730.7kj Protein: 29.4g Calories: 413.4cal
Serves 1 V GF DF Energy: 1522.1kj Protein: 12.7g Calories: 363.3cal Serves 1 GF Fat: 13.4g (Sat: 3.1g) Carbs: 41.4g Fibre: 5.5g Sugar: 14.8g
Fat: 8.6g (Sat: 0.9g) Carbs: 56.5g Fibre: 4g Sugar: 0.8g

1 tbs pine nuts 1 wholemeal (or gluten free) wraps

1 tsp olive oil 1 tbs tzatziki
1 large eggs ALMOND FIG BANANA SMOOTHIE 1 tbs avocado
1 medium tomato, quartered 50g chicken, cooked (poached or grilled)
Serves 1 V GF
50g baby spinach leaves 1 tomato, sliced
¼ avocado, sliced ½ medium banana ¼ cucumber, thickly sliced
1 dried figs, softened in 2 tbs boiling water 20g mixed salad leaves
Heat a non-stick frying pan over medium heat and ½ cup milk 1 sprig fresh mint, leaves picked
toast pine nuts for about 1 minute, shaking pan
gently and being careful not to burn. Set aside. 2 tsp tahini
Spread with two wraps with tzatziki and avocado,
30g almonds top with chicken, tomato, cucumber, salad leaves
Return pan to the heat, add 1tsp oil and fry egg 4 large ice cubes and mint.
until cooked to your liking.
Assemble salad, toss with dressing then serve Combine all ingredients in a blender and blend Season with salt and pepper, roll up and secure
with fried egg and pine nuts. until smooth. and with cling wrap or baking paper until
ready to serve.
PER SERVE PER SERVE
Energy: 1925kj Protein: 12.5g Calories: 459.8cal Energy: 1750.9kj Protein: 13.8g Calories: 379.9cal
PER SERVE
Fat: 42.2g (Sat: 6.2g) Carbs: 5.4g Fibre: 6.3g Sugar: 5.1g Fat: 27.3g (Sat: 4.6g) Carbs: 27.5g Fibre: 6.9g Sugar: 23g
Energy: 1217.3kj Protein: 17.9g Calories: 290.8cal
Fat: 7.4g (Sat: 2.1g) Carbs: 35.6g Fibre: 4.1g Sugar: 6.4g

16
 4 Week Nutrition Plan Recipes - Week 1

ASIAN SESAME BEEF SALAD BAKED SEA BASS HEALTHY BREAKKY HASH HONEY MUSTARD
WITH GREEK SALAD DRUMSTICKS WITH ASPARAGUS
Serves 2 GF DF Serves 1 V GF DF

Serves 2 GF Serves 2 GF
juice of ½ a lime 120g sweet potato, cut in 2cm cubes
2 tsp fish sauce 2 x 200g sea bass fillet (or white fish) 1 tbs vinegar 1 tbs wholegrain mustard
1 tsp honey 2 tsp rosemary, finely chopped 2 large eggs 1 tbs honey
2 tbs sesame oil 1 garlic clove, finely chopped ¼ tsp smoked paprika 2 garlic cloves, crushed
300g beef rump steak ½ tsp chilli flakes 125g tin chickpeas, rinsed 2 tsp olive oil
65g vermicelli noodles salt & pepper to taste 45g baby spinach leaves 4 chicken drumsticks
½ tsp white sesame seeds 1 tsp olive oil 20g avocado, sliced salt & pepper to taste
½ continental cucumber, halved length ways & salt & pepper to taste 2 bunches asparagus, washed & ends trimmed
GREEK SALAD
thinly sliced 2 tbs feta
¼ red onion, finely sliced Place sweet poatop and ¼ tsp salt in a non-stick
1 cup rocket 250g cherry tomatoes, halved frypan, cover with cold water and bring to the boil. Preheat oven to 200ºc. Mix mustard, honey, garlic,
1 red radish, halved & thinly sliced ½ cup kalamata olives Simmer for 6 minutes, drain, toss with paprika and and oil in a bowl. Add drumsticks and toss well,
½ bunch fresh mint, leaves picked 1 continental cucumbers continue to cook, tossing regularly, for 5 minutes, coating them with the mixture. (You can do this a
½ bunch fresh coriander, leaves picked or until beginning to brown. few hours in advance to increase marinade time)
¼ iceberg lettuce
½ tsp black sesame seeds Place drumsticks in a single layer in a backing dish
60g feta, cut into cubes Stir through chickpeas and spinach and cook for a covered with baking paper. Season with salt and
salt & pepper to taste 1 tbs fresh dill few more minutes. Adjust seasoning. pepper and bake in the oven for 25 minutes.
Place lime juice, fish sauce, honey and 1 tsp 2 tbs olive oil
sesame oil in a medium bowl, whisk to combine. 1 tsp lemon juice Meanwhile, bring a small saucepan of water to the Scatter asparagus in baking dish and bake for an
Add steak to marinade and set aside for 10 boil, reduce to gentle simmer and add vinegar. Stir extra 5-10 minutes or until chicken and asparagus
minutes, turning regularly. Place vermicelli in Preheat oven to 220ºc in a circular motion to create a vortex and gently are cooked through. Remove from oven and
a bowl, cover with boiling water and stand for 2 Line a tray with baking paper and place fish, skin side eggs in to the centre and cook for 4 minutes. crumble feta over the asparagus to serve.
minutes. Drain and set aside. side up on the tray. Sprinkle with rosemary, garlic, Remove with a slotted spoon and pat dry.
chilli, salt and pepper and drizzle with olive oil. PER SERVE
Heat a non-stick frypan over medium-high heat, Bake for 20 minutes or until fish cooked through. Serve has with avocado and topped with eggs. Energy: 1765.6kj Protein: 36.1g Calories: 421.7cal

add white sesame seeds and toast for 1 minute, Season to taste. Fat: 25.9 (Sat: 8.6g) Carbs: 10.2g Fibre: 2.6g Sugar: 9.7g

remove from pan and set aside. Add steak to fry To prepare the salad, place all salad ingredients
pan and cook for 3 minutes each side, remove from PER SERVE
into a bowl and toss until combined. Serve with
Energy: 1536.3kj Protein: 21.1g Calories: 367cal
heat and rest for a few minutes before slicing. Toss baked fish Fat: 16.2g (Sat: 4.1g) Carbs: 28.1g Fibre: 9.7g Sugar: 8.4g
vermicelli, cucumber, radish, rocket, herbs and
remaining sesame oil together in a bowl.0 PER SERVE
Energy: 1837.7kj Protein: 50.5g Calories: 438.9cal
Divide salad between two serving plates, add steak Fat: 22.3g (Sat: 7.1g) Carbs: 6g Fibre: 5.2g Sugar: 5.3g

and top with sesame seeds.

PER SERVE
Energy: 1694.4kj Protein: 36.8g Calories: 404.8cal
NOTES
Fat: 12.6g (Sat: 2.7g) Carbs: 33.9g Fibre: 4.8g Sugar: 6.3g

18
 4 Week Nutrition Plan Recipes - Week 1

ZUCCHINI LASAGNE STICKY DATE PANCAKES CALIFORNIAN JAR SALAD MEXICAN BEAN SALAD WITH FETA
Serves 4 GF Serves 2 V GF Serves 2 V GF DF Serves 1 V GF

2 tbs olive oil ½ cup milk (add a little extra if batter 1/8 cup brown rice, rinsed 125g tin kidney beans, rinsed
1 onion, finely chopped becomes too thick) ½ small brown shallot, finely chopped 125g tin corn kernels, rinsed
1 carrot, finely chopped 2 tbs lemon juice 1 tbs lime juice 6 cherry tomatoes
1 celery stalk, finely chopped 35g pitted dates, chopped 2 tsp olive oil ¼ avocado, diced
1 cloves garlic, crushed ½ cup plain flour or gluten-free flour ½ Lebanese cucumber, chopped ½ cucumber, cut into chunks
250g beef mince ½ tsp soda bicarbonate half a 125g tin corn kernels 20g baby spinach leaves
250g pork mince ½ tsp ground cinnamon ½ jalapeno chilli, chopped & deseeded (optional) ¼ cup fresh coriander, roughly chopped
2 sprigs fresh thyme, leaves picked 1 eggs ½ red capsicum, deseeded & diced 20g feta
700ml bottle tomato pasta 1 small banana ¼ cup puffed quinoa
DRESSING
400g tin crushed tomatoes 15g walnuts, chopped 1 tbs fresh coriander, roughly chopped
1 tsp sweet chilli sauce
½ bunch basil, leaves picked 1 tbs golden syrup 25g baby spinach leaves
1 tbs lemon juice
6 medium zucchinis, shaved into long slices * 2 tsp pumpkin seeds
Combine milk and lemon juice and set aside for 5
400g ricotta Combine dressing ingredients and set aside.
minutes. Place dates and ½ cup of boiling water Rinse brown rice thoroughly in a sieve, then place
1 egg Combine remaining ingredients (except feta) in a
in a small bowl and stand for 10 minutes. Drain, in a saucepan and cover with cold water. Bring to bowl. Toss with dressing, then crumble over feta.
½ tsp ground nutmeg mash roughly and cool slightly. the boil and simmer gently for 20 minutes, or until Season with salt and pepper and serve with corn
20g parmesan cheese, finely grated tender. Add ½ teaspoon of salt in last 5 minutes. tortillas.
salt & pepper to taste Sift flour, soda bicarbonate and cinnamon into a Drain and set aside to cool.
medium bowl. PER SERVE
Heat oil in a large saucepan over medium heat Place shallots in a tall jar (or bowl). Whisk together Energy: 1486.6kj Protein:14g Calories: 355cal
and cook onion, carrot, celery and garlic for a few Whisk egg into milk until just combined. Combined lime juice, olive oil and salt and add to jar. Next, Fat: 14.8g (Sat: 5.1g) Carbs: 33.8g Fibre: 12.8g Sugar: 14.7g

minutes until softened. Turn heat to high and add wet mix and dates with flour. layer jar with cucumber, corn, rice, jalapeño, red
minces and thyme and continue to cook, breaking capsicum, pumpkin seeds, quinoa, coriander and
Heat a small non-stick frypan over medium heat spinach and
up clumps for 5 minutes. Season with salt and
and grease or spray with a little oil. Add 1/3 cupful
pepper.
of mixture and cook for 2 minutes or until bubbles Refrigerate until ready to serve. Just before
appear, turn and cook the other side. Keep warm serving, toss salad well and season with
Stir through pasta and crushed tomatoes and
whilst cooking other pancakes. salt and pepper.
simmer for at least 10 minutes. Preheat oven
to 200°C and brush a rectangular oven-proof
To serve, top with banana slices, walnuts and PER SERVE
dish with oil. In a bowl, combine ricotta, egg and
drizzle with golden syrup. Energy: 1679.3kj Protein: 8.6g Calories: 401.5cal
nutmeg and mix together until smooth.
Fat: 16.3g (Sat: 2.7g) Carbs: 47.6g Fibre: 10.9g Sugar: 5.7g
PER SERVE
Cover the base of the dish with a third of the Energy: 1604.7kj Protein: 10.8g Calories: 383.3cal
zucchini, then meat sauce, ricotta mixture and Fat: 10.1g (Sat: 2.5g) Carbs: 60g Fibre: 4.9g Sugar: 31.3g
basil leaves. Repeat layers two times. Add final
layer of zucchini and top with sauce and sprinkle
with parmesan cheese. Bake for 20 minutes and
let rest for 5-10 minutes before serving.
*If your zucchinis are large or juicy, pat dr y with paper towel
to remove the moisture. This will help stop the zucchini NOTES
from leeching water and making your lasagne runny in the
cooking process.

PER SERVE
Energy: 1848.6kj Protein: 39.2g Calories: 441.5cal
Fat: 26.2g (Sat: 14.3g) Carbs: 9.8g Fibre: 3.6g Sugar: 9.8g

20
 4 Week Nutrition Plan Recipes - Week 1

GRILLED FISH WITH MUSHROOM NOTES

& EDAMAME RICE
Serves 2 GF DF

1 cup vegetable stock

2 tsp soy sauce (or tamari if gluten free)
½ red onion, finely chopped
250g mushrooms, sliced
1 tsp sesame oil
¼ cup brown rice, rinsed
clove garlic, crushed
100g edamame beans, defrosted
¼ bunch fresh parsley, leaves
picked and chopped
3 tbs olive oil
200g white fish fillets
2 tsp black sesame seeds

Place stock and soy in a saucepan and bring to the

boil. Saute onion and mushrooms in sesame oil for
a few minutes or until soft. Add rice and garlic and
cook, stirring for 5 minutes.

Add a ladle of hot stock and gently stir until stock

is absorbed. Repeat with the remaining stock until
rice is tender but still with a slight bite.

Stir through edamame beans and parsley.

Meanwhile heat olive oil in a frypan and cook fish
a few minutes each side until golden. Serve rice
topped with fish and sesame seeds

PER SERVE
Energy: 1780.7kj Protein: 36.2g Calories: 425.5cal
Fat: 17.9g (Sat: 2.5g) Carbs: 28g Fibre: 6g Sugar: 1.3g

NOTES

22
 4 Week Nutrition Plan Recipes - Week 2

BLUEBERRY ALMOND SMOOTHIE PEAR & CINNAMON PORRIDGE ROASTED VEGETABLE BBQ LEMON CHICKEN WITH
NOURISH BOWL POTATO SALAD
Serves 2 V GF Serves 1 V

Serves 2 V GF Serves 2 GF DF
1 cup milk ¼ cup rolled oats
1 small banana ¼ cup almond meal 300g butternut pumpkin, cut in wedges and seeds 250g chicken breast, flattened out
40g frozen blueberries ½ pear (dice ½ and grate ½) scraped and cleaned 2 tsp black pepper
2 tbs almond meal ½ cup milk medium beetroot, cut into 8 wedges 1 lemon, thinly sliced
4 ice cubes ¼ cup Greek yoghurt 2 tsp olive oil 200g baby potatoes, cut in quarters
¼ tsp ground cinnamon 150g Brussels sprouts, cut in half 200g sweet potato, cut in 3cm chunks
Blend all ingredients, reserving a few blueberries 1 leek, thinly sliced (not dark green part) 1 tbs olive oil
to serve, until smooth. Combine oats, grated pear, almond meal, milk and ½ bunch kale, leaves stripped and finely shredded ½ small red onion, thinly sliced
1/3 cup water in a small saucepan and simmer
PER SERVE 100g small broccoli florets 150g green beans, cut in half
over low-medium heat for a few minutes.
Energy: 1614.2kj Protein: 14g Calories: 385.8cal
Remove from heat, stir through yoghurt and top 2 tbs pesto 2 tbs wholegrain mustard
Fat: 19.9g (Sat 6.2g) Carbs: 36.4g Fibre: 4.4g Sugar: 30.5g
with diced pear and cinnamon to serve. ½ cup cottage cheese 1 tbs red wine vinegar
1/3 cup hummus 2 tbs dill, roughly chopped
PER SERVE
¼ pomegranate, seeded
SPINACH & FETA QUESADILLA Energy: 1707.5kj Protein: 14.3g Calories: 407.9cal
Preheat BBQ or grill to medium. Brush chicken
Fat: 22.6g (Sat 7.6g) Carbs: 32.1g Fibre: 7.1g Sugar: 18.4g 1 tbs micro herbs
WITH CORN SALSA with 1 tsp of oil and season with pepper. Bring
salt & pepper to taste potatoes to the boil in a saucepan of salted water
Serves 1 V GF
and cook for 5 minutes or until just cooked. Drain
Preheat oven to 220°C and line a baking tray with
2 large corn tortillas
VEGETARIAN LETTUCE WRAPS baking paper.
and add remaining oil and onion and cook over
very high heat, shaking gently every minute for 5
25g baby spinach leaves Serves 1 V GF minutes. Toss in beans and cook for another 3-4
Place pumpkin and beetroot on tray, brush with minutes. Remove from heat and toss with mustard,
30g feta cheese
2 tbs olive oil oil and bake for 20 minutes. After 5 minutes add vinegar and dill.
1 tsp olive oil sprouts and leeks to tray, brush with oil and cook
1 corn on the cob
salt & pepper to taste for another 5 minutes. Toss kale with remaining oil
1 tomato, diced Grill chicken and lemon slices for 3-4 minutes
1 medium tomato, diced and add to tray and continue to roast all vegetables each side, remove and cover loosely with foil for 5
½ celery stalk, finely chopped for another 10 minutes or until cooked. Season
1/8 avocado, diced minutes before serving, laying lemon on top of the
½ long red chilli, seeds removed & sliced with salt and pepper. chicken. Once potatoes are done, serve!
half a 125g tin corn kernels, drained
1 spring onion, thinly sliced
1 tsp apple cider vinegar Clean any flesh from pumpkin seeds, season with
¼ cup coriander sprigs PER SERVE
salt and pepper and bake for 10 minutes. At the Energy: 1763.8kj Protein: 35g Calories: 421.3cal
Scatter one tortilla with spinach leaves, feta 1 tsp vinegar same time bring a saucepan of salted water to the Fat: 15.1g (Sat: 2.6g) Carbs: 30.9g Fibre: 9.1g Sugar: 8.5g
cheese and season with salt and pepper, then top 2 iceberg lettuce leaves boil, add broccoli and simmer gently for 2 minutes.
with other tortilla. 75g feta, crumbled Drain and refresh in iced water. Drain and pat dry.

Heat a non-stick frypan with oil over medium heat Preheat a grill or frypan on high heat. Brush corn Meanwhile, blend pesto with cottage cheese.
then gently place tortilla in the pan and cook for cobs with oil, then cook, turning occasionally until Divide vegetables between two plates, top
1-2 minutes or until it becomes crisp. Flip and cook slightly charred and cooked through, about 10 with hummus, pesto cheese, pumpkin seeds,
the other side. minutes. Slice corn kernels from cob once cool. pomegranate seeds and micro herbs.
Gently toss tomato, celery, chilli, spring onion,
Serve with salsa of tossed tomato, avocado, corn PER SERVE
coriander, vinegar, oil and corn together. Season
and vinegar seasoned with salt and pepper. Energy: 1874.1kj Protein: 24.4g Calories: 447.7cal
with salt & pepper. Place filling in lettuce leaves
Fat: 21.6g (Sat: 4.2g) Carbs: 29.7g Fibre: 18.2g Sugar: 23.5g
and top with feta to serve.
PER SERVE
Energy: 1719.3kj Protein: 11.9g Calories: 410.6cal
PER SERVE
Fat: 20.9g (Sat: 6.9g) Carbs: 40.3g Fibre: 5.9g Sugar: 6.3g
Energy: 1592.4kj Protein: 15.4g Calories: 380.3cal
Fat: 25g (Sat: 10.7g) Carbs: 20.2g Fibre: 5.6g Sugar: 7.6g

24
 4 Week Nutrition Plan Recipes - Week 2

BEEF FAJITAS WITH SALSA BROCCOLI & CHICKPEA SALAD GRILLED CHICKEN & CHICKEN SESAME SLAW WITH
QUINOA SALAD CREAMY MISO DRESSING
Serves 2 GF Serves 2 V GF DF

Serves 2 GF DF Serves 2 GF
½ 400g tin crushed tomatoes ¼ cup brown rice, soaked for 30 minutes
2 tbs sweet chilli sauce 1 head of broccoli, cut into florets ¼ cup quinoa, rinsed 20g red miso paste
¾ tsp ground cumin 30g flaked almonds ½ cups vegetable stock 1 ½ tbs sesame oil
¼ tsp cayenne pepper 125g tin chickpeas, rinsed 250g chicken thighs, skinless 1 clove garlic, crushed
1 lime 1 spring onions, finely chopped salt & pepper 300g chicken breast, cut in 3cm chunks
salt & pepper to taste ¼ bunch parsley, chopped 1 garlic clove, finely chopped 1 tbs lime juice
1 tbs olive oil salt & pepper to taste 1 tbs fresh rosemary, finely chopped 1 tbs Greek yoghurt
200g beef rump steak, thinly sliced 1 continental cucumber, diced ¼ tsp chilli flakes
DRESSING
½ tsp dried oregano 2 medium tomatoes, diced ½ wombok cabbage, finely shredded
1 lemon, zest and juice
1 red capsicum, cut in strips 50g rocket 1 medium carrot, grated finely
2 tbs olive oil
1 yellow capsicum, cut in strips 2 tsp olive oil 1 spring onion, finely sliced
1 tsp Dijon mustard
1 red onion, thinly sliced ¼ lemon 1 tsp black and/or white sesame seeds
1 clove garlic, crushed
2 cloves garlic, crushed
In a saucepan, add quinoa and stock and bring to Combine 3 tsp of miso, garlic and 1 tbs of sesame
a few sprigs parsley, leaves picked Place rice, 2/3 cup water and ½ tsp salt in a
a boil over medium heat. Reduce to a simmer for oil and marinate chicken. Gently toss wombok,
2 small corn tortillas, warmed saucepan and bring to the boil. Reduce to a
around 8-10 minutes or until stock has absorbed. carrot, and spring onion in a bowl.
simmer, cover and cook for 35 minutes. Remove
½ avocado, sliced Remove from heat, fluff with a fork.
from heat and stand, covered for 5 minutes before Heat a fry pan over high heat and cook chicken for
fluffing with a fork and spreading on a plate to cool. Meanwhile, season chicken on both sides with salt, 5-8 minutes until golden and cooked. Combine
In a food processor, lightly blend together
tomatoes, sweet chilli sauce, ½ tsp cumin, ½ tsp pepper, garlic and rosemary. Heat olive oil in a lime juice, yoghurt, chilli, 1 tbs oil, and 3 tsp of
At the same time, place broccoli in a small bowl,
cayenne pepper and juice of half a lime. Season frypan over medium to high heat and grill chicken miso and toss with salad. To serve divide salad
cover with boiling water and cling wrap and set
with salt and pepper and set aside. until cooked, about 3-4 minutes each side. Remove and chicken between two bowls and scatter over
aside for 3 minutes. Drain, refresh in cold water
chicken from heat and allow to rest for a minute. sesame seeds.
then pat dry with paper towel. Heat a small frypan
Heat oil in frypan over high heat, add beef,
over medium heat and toast almonds till golden. In a bowl toss quinoa with cucumber, tomato,
remaining cumin, oregano and cayenne and cook PER SERVE
Set aside. rocket and then dress with olive oil and lemon, and
for a few minutes, remove and set aside. Add Energy: 1535.2kj Protein: 38g Calories: 366.7cal

capsicum, onion, garlic and cook for a few minutes season with salt & pepper. Slice chicken and serve Fat: 19.9g (Sat: 3.9g) Carbs: 6.5g Fibre: 4.6g Sugar: 5.3g
Whisk dressing ingredients together and toss
until beginning to soften. Return meat to pan and on top of quinoa salad.
with rice, broccoli, chickpeas, onion, parsley and
toss through vegetables to warm through.
almonds. Adjust seasoning and serve. PER SERVE
Serve seasoned with salt & pepper on warm Energy: 1595.6kj Protein: 30.7g Calories: 381.13cal
PER SERVE Fat: 18.5g (Sat: 4.6g) Carbs: 19.3g Fibre: 7.1g Sugar: 7.2g
tortilla with avocado and sauce. Energy: 1455.6kj Protein: 17.3g Calories: 347.7cal
Fat: 15.6g (Sat: 1.5g) Carbs: 27.1g Fibre: 12.6g Sugar: 2.7g
PER SERVE
Energy: 1999.7kj Protein: 26.2g Calories: 477.6cal
Fat: 23.9g (Sat: 5.3g) Carbs: 36g Fibre: 7.6g Sugar: 20.3g

NOTES

26
 4 Week Nutrition Plan Recipes - Week 2

ASIAN PORK & GREENS BUTTERNUT PUMPKIN SALAD SEARED SALMON ON BREAKFAST BRUSCHETTA
WITH PESTO & HAZELNUTS SMASHED PEA & CAULIFLOWER WITH TOMATO & WHITE BEANS
Serves 2 GF DF

Serves 2 V GF Serves 2 GF DF Serves 1 V GF

350g pork fillets
2 tbs sesame oil 150g butternut pumpkin, cut in 3 cm chunks 3 tbs coconut oil 1 tsp olive oil
1 tbs tamari (or soy sauce) ½ bunch baby beetroots, quartered 1 clove garlic, crushed ¼ red onion, finely chopped
1 ½ tbs lemon juice 1 tsp olive oil 400g cauliflower florets 6 punnet cherry tomatoes
¼ tsp chilli flakes 30g hazelnuts, roughly chopped 100g frozen or fresh peas ½ 400g tin cannellini beans, drained & rinsed
1 garlic clove, crushed ¼ cup quinoa, well rinsed salt & pepper to taste salt & pepper to taste
40g cashews ½ cup vegetable stock 1 tbs kecap manis (sweet soy) 1 slices wholegrain or sourdough bread (gluten-
300g assorted mushrooms, sliced 100g feta ½ tsp chilli flakes free if necessary)
1 bunch bok choy, rinsed & halved 2 tbs pesto 2 x 150g salmon fillets lemon wedge, to serve 2 tbs grated parmesan
1 tsp sesame seeds, toasted salt & pepper to taste Heat coconut oil in a medium saucepan over 1 sprig fresh thyme, to serve
medium heat and saute garlic for a few minutes.
Preheat oven to 180°C. Rub pork with 2 tsp of Preheat oven to 200°C and line a baking tray with Heat the oil in a small saucepan or frypan over
Add cauliflower, ½ cup of salted water and simmer,
sesame oil and combine remaining oil with tamari, baking paper. Toss pumpkin and beetroot with medium heat and saute onion for a few minutes
covered for 8 minutes. Add peas and cook for
lemon juice, chilli flakes and garlic and set aside. oil, season with salt and pepper and bake for 20 or until soft. Add cherry tomatoes and beans and
another 2 minutes. Drain, reserving any liquid,
Roast cashews in oven for 5-8 minutes, or until minutes. Place hazelnuts on a separate tray and cook gently for a couple of minutes until tomatoes
and mash, adding any liquid if needed. Adjust
golden, and set aside to cool. bake for 5 minutes. are starting to soften. Season with salt and pepper.
seasoning.
Toast bread and top with beans, tomatoes and
Sear pork in hot frypan for a few minutes, Meanwhile cook quinoa in simmering stock, thyme, with a sprinkle of parmesan.
Meanwhile, heat a frypan or grill over high heat and
browning all over. Brush pork liberally with some covered, for about 15 minutes or until stock is
combine kecap manis and chilli. Cook salmon skin
of the sauce and bake for 10 minutes, then cover absorbed and quinoa is cooked, rest covered for 5 PER SERVE
side down for 4 minutes, turn and cook for another
and allow to rest in a warm place for 5 minutes minutes before fluffing with a fork. Energy: 1328.2kj Protein: 14.7g Calories: 317.2cal
4-6 minutes, depending on thickness. Brush with Fat: 10.8g (Sat: 3.3g) Carbs: 33g Fibre: 11.9g Sugar: 7.3g
before slicing. Meanwhile, add mushrooms to hot marinade in last few minutes of cooking. Serve
frypan and cook for a minute. Add bok choy, cover To serve, place quinoa in a bowl, top with baked
salmon on bed of mash with a lemon wedge.
and cook for another minute, or until greens just vegetables, crumbled feta, pesto and chopped
begin to wilt. hazelnuts. Season with salt & pepper and serve PER SERVE
with hard boiled eggs. Energy: 2052kj Protein: 40g Calories: 490.1cal
Remove vegetables, add remaining sauce to frypan Fat: 28.9g (Sat: 11.2g) Carbs: 12.4g Fibre: 10.3g Sugar: 9.8g
and simmer for a few minutes to reduce and PER SERVE
thicken, while you slice the pork. Energy: 1712.8kj Protein: 17.6g Calories: 409.1cal
Fat: 28.3g (Sat: 9.1g) Carbs: 19g Fibre: 4.6g Sugar: 5.8g
Divide vegetables between two plates, top with
pork, drizzle with sauce and sprinkle with sesame
seeds and chopped cashews.

PER SERVE NOTES

Energy: 1681.3kj Protein: 48.6g Calories: 401.6cal
Fat: 18.8g (Sat: 3.4g) Carbs: 7.4g Fibre: 4.1g Sugar: 1.5g

NOTES

28
 4 Week Nutrition Plan Recipes - Week 2

POACHED EGGS TANDOORI FISH WITH AVOCADO, NOTES

WITH KALE & TZATZIKI ALMOND & CORIANDER SALAD
Serves 1 V Serves 2 GF

2 large kale leaves, leaves stripped ½ cup tzatziki

and finely shredded 1 tbs tandoori paste
1 tbs olive oil 300g barramundi fillets
1 tsp white vinegar 1 Lebanese cucumber
2 eggs ½ avocado, diced
1 tbs tzatziki 30g whole almonds, roughly chopped
1 tsp Tabasco sauce (or other spicy sauce ¼ bunch fresh coriander, roughly chopped
to your taste) 3 tbs lemon juice
salt & pepper to taste 3 tbs olive oil

Massage kale with oil and ½ tsp of salt and cracked Mix together 2 tbs tzatziki and tandoori paste, then
pepper and set aside. coat the fish. Allow to marinate in the fridge for 20
minutes (longer for a more intense flavour). Heat
Bring a saucepan of water to the boil with vinegar BBQ or grill over medium heat and cook fish for a
and reduce to a simmer. Crack one egg at a time few minutes on each side.
into a cup and gently lower and release into the
saucepan. Repeat with other egg. Cook for 2-3 Shave cucumber with a vegetable peeler into thin
minutes, depending on your taste, then remove ribbons and toss with avocado, almonds, coriander,
with a slotted spoon, drain on paper towel and lemon juice and olive oil and season with salt
place on kale. and pepper to serve. Serve fish with salad and
remaining tzatziki
Drizzle with tzatziki, season with salt and pepper
and sprinkle with tabasco sauce to serve. PER SERVE
Energy: 2121.3kj Protein: 38.7g Calories: 506.7cal

PER SERVE Fat: 33.7g (Sat: 6.6g) Carbs: 10.2g Fibre: 4.6g Sugar: 6.9g

Energy: 1430kj Protein: 13.2g Calories: 341.6cal

Fat: 30.2g (Sat: 6.6g) Carbs: 4.3g Fibre: 1.4g Sugar: 3.6g

NOTES

30
 4 Week Nutrition Plan Recipes - Week 3

COLESLAW, LENTIL & RICE SALAD QUINOA BREAKFAST BAR EASY CHICKEN FAJITAS MOROCCAN CHICKEN WITH
LEMON & GREEN OLIVES
Serves 2 V GF DF Serves 8 V GF DF Serves 2 V GF DF

Serves 4 GF
1 cup uncooked quinoa 250g chicken thighs, skinless
SALAD
2 cups rolled oats 1 tsp ground cumin ¼ cup flaked almonds
¼ cup brown rice
(or brown rice flakes if gluten free) 1 tsp smoked paprika 2 tbs olive oil
400g tin lentils, well rinsed
1 cup slivered almonds ½ tsp salt 600g chicken thighs, cut in quarters
300g pre-cut coleslaw (shredded cabbage
½ cup sunflower kernels 1 tsp olive oil 2 brown onions, thinly sliced
& carrot)
1 cup dried apple, diced 1 brown onion, thinly sliced 3 garlic cloves, thinly sliced
¼ bunch coriander, chopped
1 ½ cups puffed rice 1 garlic clove, finely chopped 1 tsp ground cumin
1 tbs flaked almonds, toasted
½ cup honey 1 red capsicum, cut into strips 1 tsp ground coriander
DRESSING ½ cup crunchy peanut butter 60g baby spinach leaves 1 tsp ground ginger
1 tbs tamari (or soy sauce) 1 tsp vanilla extract 4 small corn tortillas, warmed 1 tsp ground turmeric
1 tbs lemon juice 3 tbs olive oil 1 lemon 1 preserved lemon, rinsed, flesh
1 tbs sweet chilli sauce discarded & rind cut in strips (OR juice of 1 lemon)
Preheat oven to 165°C. Line a 22 x 30cm slice pan In a bowl, combine chicken with spices and salt 50g whole green pitted olives
Cook rice according to packet instructions, then with baking paper. Combine quinoa, oats, almonds, and let rest for a few minutes. Heat oil in a frying
allow to cool. Whisk together dressing ingredients pan over medium heat. Cook chicken thighs a few 1 ½ large head broccoli, cut into florets
sunflower kernels, apple and puffed rice in a
with 1 tbs water and marinate tofu in 1 tbs of medium-sized bowl. Heat honey, peanut butter, minutes each side until golden, then remove from ¼ bunch flat leaf parsley, finely chopped
dressing. vanilla, oil and ½ cup water in a small saucepan pan and rest, covered with foil or a plate. ¼ bunch coriander, finely chopped
Heat a frypan over medium heat, add oil and cook until combined, then pour over dry ingredients, Add onion, garlic and capsicum to the pan and
drained tofu for a few minutes each side until mixing well to incorporate. saute for 4-5 minutes until softened. Remove from (Note: If you can’t find preserved lemons, just
golden. Combine salad ingredients, pour over pan and spread evenly over tortillas. Top with substitute with juice of a lemon).
dressing, toss well and top with tofu and almonds. Transfer mixture to pan, cover with baking paper spinach leaves.
and press firmly and evenly into pan. Bake for 25- Uncover chicken and slice into thin strips and add Heat a large saucepan over medium heat and toast
PER SERVE 35 minutes, or until golden. Remove from oven and to tortillas with a squeeze of lemon to serve. almonds until golden. Set aside. In same saucepan
Energy: 1888.8kj Protein: 21.6g Calories: 451.1cal cool for 10 minutes before cutting into 16 bars. heat 1 tbs of oil over high heat and brown chicken
Fat: 12.6g (Sat: 2.4g) Carbs: 55.9g Fibre: 11.9g Sugar: 11.4g
PER SERVE pieces in batches. Set aside.
PER SERVE Energy: 1749.2kj Protein: 27.5g Calories: 417.8cal
Energy: 1256kj Protein: 8.5g Calories: 300cal Fat: 17.4g (Sat: 4.1g) Carbs: 34.7g Fibre: 5.5g Sugar: 5.6g Add remaining oil and cook onion for a few minutes
GREEN SMOOTHIE BREAKFAST BOWL Fat: 16.9g (Sat: 2.1g) Carbs: 27.3g Fibre: 4.2g Sugar: 12.3g over low heat. Add garlic, cumin, coriander, ginger
and turmeric and continue to cook for a few more
Serves 1 V GF DF SIMPLE BREAKFAST FRY UP minutes.
AVOCADO & FETA QUESADILLA
1 small bananas Serves 1 GF DF
Stir through chicken to coat with spices. Add 150ml
1 kiwi fruit (1 half sliced to serve) Serves 1 V GF
water, preserved lemon (or lemon juice), olives and
2 tsp olive oil bring to the boil. Simmer covered for 20 minutes.
30g baby spinach leaves 1 corn tortilla 2 medium eggs Remove lid and continue to simmer for 5-10
1 tbs natural peanut butter 50g avocado 2 rashers free-range bacon minutes to thicken sauce.
1 tsp unsweetened shaved or shredded coconut 30g feta cheese 1 sprig of fresh thyme
20g rocket or salad greens Meanwhile, steam or boil broccoli florets, drain
Place ¾ of the banana (slice the rest to serve), 1 and toss with toasted almonds.
Heat fry pan with olive oil over medium heat and fry
kiwi fruit, spinach and peanut butter with ½-1 cup Stir fresh herbs through chicken, adjust
Preheat sandwich press or non-stick frying pan. bacon both sides until crisp. Push to the side and
of water in a blender and blitz until smooth. seasonings and serve with broccoli and almonds.
Add avocado, crumbled cheese and rocket to half crack eggs into pan, and sprinkle with thyme. Cook
Pour liquid into a bowl and top with remaining
of the tortilla. Fold in half to toast in press or in to your liking and serve with a toasted slice of our
banana and kiwi, and sprinkle with coconut. PER SERVE
frypan, until golden. Savoury Pumpkin Bread.
Energy: 1709.5kj Protein: 32.1g Calories: 408.3cal
PER SERVE Fat: 28.6g (Sat: 5.9g) Carbs: 3.5g Fibre: 5.4g Sugar: 2.8g
PER SERVE PER SERVE
Energy: 1224.8kj Protein: 8.2g Calories: 292.2cal
Energy: 1160.3kj Protein: 8.3g Calories: 277.1cal Energy: 1682.7kj Protein: 20.2g Calories: 401.9cal
Fat: 14.7g (Sat: 4.8g) Carbs: 27.5g Fibre: 9g Sugar: 21.1g
Fat: 19.8g (Sat: 7.3g) Carbs: 15.2g Fibre: 2.6g Sugar: 0.8g Fat: 35.7g (Sat: 10.9g) Carbs: 0.8g Fibre: 0g Sugar: 0.8g
32
 4 Week Nutrition Plan Recipes - Week 3

ASIAN SESAME BEEF SALAD CEVAPS (CEVAPCICI) WITH QUINOA CREAMY LENTILS WITH MUSHROOMS WARM CHICKPEA QUINOA JAR SALAD
TABBOULEH
Serves 2 GF DF Serves 2 V GF Serves 2 V GF

Serves 2 GF DF
Juice of ½ a lime 100g (½ cup) dried brown or 200g pumpkin, diced into 2cm
2 tsp fish sauce 150g pork mince green lentils, well rinsed 2 tbs olive oil
1 tsp honey 150g beef mince 1 bay leaf 60g white quinoa, well rinsed
2 tbs sesame oil 1 garlic clove, crushed 1 tbs olive oil 2/3 cup vegetable stock
300g beef rump steak 1 tsp smoked paprika 1 small red onion, roughly chopped juice of ½ orange
65g vermicelli noodles ¼ tsp bicarb soda 1 tsp fresh rosemary, finely chopped 2 tsp white wine vinegar
65 tsp white sesame seeds salt & pepper to taste 300g assorted mushrooms, sliced 125g tin chickpeas, drained & rinsed
½ continental cucumber, halved ¼ cup mixed colour quinoa 2 cloves garlic, roughly chopped 1 medium carrot, shaved in strips
lengthways & thinly sliced 100g roasted red peppers in brine ¼ bunch kale or cavolo nero, stalk removed, with vegetable peeler
1 red radish, halved & thinly sliced ¼-½ tsp chilli flakes roughly chopped 60g feta cheese, crumbled
1 cup rocket ½ bunch coriander, chopped ¾ cups vegetable stock 50g baby spinach leaves
½ bunch fresh mint, leaves picked ½ bunch mint, leaves picked 3 tbs finely grated parmesan
1 spring onion, finely chopped Preheat oven to 220°C and line a baking tray
½ bunch fresh coriander, leaves picked ¼ bunch parsley, finely chopped
with baking paper. Toss pumpkin with 2 tsp of oil,
½ tsp black sesame seeds 2 tsp olive oil salt & pepper to taste season with salt and pepper and roast for 20-30
salt & pepper to taste 1 lemon, juiced minutes. Meanwhile, simmer quinoa in stock,
Bring 3 cups of salted water to the boil, add lentils covered for 10-15 minutes. Set aside for 10 minutes
Place rice, ½ cup water and ½ tsp salt in a With clean hands massage mince, garlic, paprika and bay leaf and simmer gently with the lid on for then fluff with a fork. Whisk together orange juice,
saucepan and bring to the boil. Reduce to a and bicarb with ½ tsp salt and a pinch of pepper. 15-20 minutes, or until cooked. Drain and set aside. vinegar, 2 tsp oil and season with salt & pepper.
simmer, cover and cook for 35 minutes. Remove Chill for 15 minutes to allow flavours to develop. Heat oil in a medium-sized saucepan and cook
from heat and stand for 5 minutes before fluffing Meanwhile bring quinoa, ½ cup water and ¼ tsp onion and rosemary over medium-high heat for a Divide chickpeas between two jars, top with
with a fork. Place lime juice, fish sauce, honey and salt to boil in a small saucepan. Reduce to a couple of minutes to soften. Add mushrooms and shaved carrot, quinoa and pumpkin and pour over
1 ½ tsp sesame oil in a medium bowl, whisk to simmer and continue to cook for 15 minutes. Drain cook for a few minutes, then add garlic and kale dressing. To serve, invert jar to distribute dressing
combine. Add steak to marinade and set aside for and spread on a tray to cool. Set aside. and cook for a couple more minutes. and top with feta and spinach leaves.
10 minutes, turning regularly.
Note: you can reheat salad in a microwave before
Preheat grill pan over medium heat. Blend Stir through stock, adjust seasoning then set adding feta and spinach.
Place vermicelli in a bowl, cover with boiling water peppers and chilli together to a smooth paste. aside half of the mixture. Pulse the remaining
and stand for 2 minutes. Drain and set aside. Adjust seasonings and set aside. Mould heaped mixture with a stick blender to a chunky PER SERVE
Heat a non-stick frypan over medium-high heat, tablespoons of mince into sausages. Cook consistency and then return the other half of the Energy: 1469.3kj Protein: 16g Calories: 350.9cal
add white sesame seeds and toast for 1 minute, sausages until brown on all sides and just mushroom mixture along with the cooked lentils Fat: 15.5g (Sat: 5.8g) Carbs: 32g Fibre: 9g Sugar: 9.5g
remove from pan and set aside. Add steak to fry cookedthrough. Allow to rest for 5 minutes. Toss to the saucepan. Bring to a simmer, stir through
pan and cook for 3 minutes each side, remove from cooled quinoa with coriander, mint, spring onion, parmesan and parsley to serve.
heat and rest for a few minutes before slicing. oil and lemon juice. Adjust seasoning and serve (Note: you may need to add a little more stock if
with cevaps and sauce. too dry.)
Toss vermicelli, cucumber, radish, rocket, herbs
and remaining sesame oil together in a bowl. PER SERVE PER SERVE
Divide salad between two serving plates, add Energy: 1766.1kj Protein: 37g Calories: 422cal Energy: 1734.2kj Protein: 25.9g Calories: 414.2cal
steak, top with sesame seeds, adjust seasoning Fat: 21.6g (Sat: 6.9g) Carbs: 17.1g Fibre: 4.4g Sugar: 4.5g Fat: 17.9g (Sat: 5.4g) Carbs: 30.7g Fibre: 12.5g Sugar: 5.2g

and serve with rice.

PER SERVE
Energy: 1694.4kj Protein: 36.8 g Calories: 404.8cal
Fat: 12.6g (Sat: 2.7g) Carbs: 33.9g Fibre: 4.8g Sugar: 6.3g NOTES

34
 4 Week Nutrition Plan Recipes - Week 3

THAI FISH CAKES SCRAMBLED EGG BAKED SEA BASS WITH GREEK SALAD KALE, SWEET POTATO
& WATERCRESS WRAP & AVOCADO SALAD
Serves 2 GF DF Serves 2 GF

Serves 1 V GF Serves 1 V GF
200g sweet potato, unpeeled, cut into 2 x 200g sea bass fillet (or white fish)
2cm cubes 2 tbs mayonnaise 2 tsp rosemary, finely chopped 1 tsp pumpkin seeds
200g tinned tuna in springwater ½ tsp Dijon mustard 1 garlic clove, finely chopped 1 tsp sesame seeds
2 spring onions, finely sliced 2 tsp lemon ½ tsp chilli flakes 50g sweet potato, cut in 3cm
40g green beans, trimmed & cut into 2 tsp red onion, finely chopped salt & pepper to taste slices, then quartered
1cm slices 1 tsp capers 1 tsp olive oil 3 tsp olive oil
1 egg, beaten 1 tbs finely chopped celery ¼ tsp ground cinnamon
GREEK SALAD
1 tbs green curry paste 2 tbs peeled, chopped & deseeded cucumber ¼ bunch kale, stems removed & finely sliced
¼ red onion, finely sliced
½ bunch coriander, roughly chopped 3 eggs 4 cherry tomatoes, cut in half
250g cherry tomatoes, halved
2 tsp sesame seeds 1 tsp olive oil ¼ avocado, sliced
½ cup kalamata olives
1 tbs olive oil salt & pepper
1 continental cucumbers COTTAGE CHEESE DRESSING
100g red cabbage, shredded 50g watercress, leaves picked or baby spinach
¼ iceberg lettuce 2 tbs cottage cheese
20cm gluten-free wrap
DIPPING SAUCE 60g feta, cut into cubes juice of a lemon
¼ tsp rice malt syrup Whisk together mayo and mustard in a bowl. Add 2 tbs fresh dill
Heat a medium frypan over medium heat and
2 tsp fish sauce onion, capers, celery and cucumber, and set aside. 2 tbs olive oil toast seeds for a few minutes until golden and
2 tsp water Crack your eggs into a small bowl and lightly beat 1 tsp lemon juice set aside. Heat oil in pan, dust cinnamon over
with parmesan. Heat oil in a non-stick frypan
1 tbs lemon juice sweet potato and saute for a few minutes over
over medium to high heat. Add eggs, tilting pan to Preheat oven ot 220 C.
1 small red chilli, thinly sliced medium heat. Add ½ cup water, season with salt
spread mixture around. Cook for a few minutes, Line a tray with baking paper and place fish, skin & pepper and simmer until potato is tender. Add
pushing mixture in from the edge to allow wet side up, on tray. Sprinkle with rosemary, garlic,
Place sweet potato in a saucepan of cold salted kale and tomatoes and cook for a minute more.
mixture to cook. chilli, salt and pepper and drizzle with olive oil.
water and bring to the boil. Continue to simmer Blend together, dressing ingredients and adjust
Bake for 20 minutes or until fish cooked through. seasoning.(You may need to add water if too thick).
until potato has softened. Drain and mash. Add When just cooked, gently fold through the mayo To prepare the salad, place all salad ingredients Serve salad topped with avocado
drained tuna, spring onion, beans, egg, curry mixture and season with salt and pepper. Remove into a bowl and toss until combined. Serve with and dressing.
paste and half of the coriander and mix well. Divide from heat. Arrange leaves over the centre of the baked fish.
mixture into 8 and, with wet hands, form patties. wrap and top with scrambled egg mixture. Roll it
Sprinkle both sides with sesame seeds. Chill for 20 PER SERVE
up and serve. PER SERVE Energy: 1599.7kj Protein: 11.5g Calories: 382.1cal
minutes. Energy: 1837.7kj Protein: 50.5g Calories: 438.9cal Fat: 29.3g (Sat: 6.1g) Carbs: 13.7g Fibre: 8.1g Sugar: 9.1g
PER SERVE Fat: 22.3g (Sat: 7.1g) Carbs: 6g Fibre: 5.2g Sugar: 5.3g
Heat oil in a non-stick frypan over medium Energy:1580.7kj Protein: 14.9g Calories: 377.3cal
heat. Cook patties for 5 minutes each side or Fat: 20.6g (Sat: 3.8g) Carbs: 31.1g Fibre: 3.9g Sugar: 3g
until golden. Meanwhile combine dipping sauce
ingredients and stir well. Toss cabbage, carrots,
remaining coriander and remaining lemon juice
and serve with cakes and dipping sauce.

PER SERVE NOTES

Energy: 1738.3kj Protein: 34.5g Calories: 415.2cal
Fat: 19g (Sat: 3.7g) Carbs: 21.6g Fibre: 9.8g Sugar: 11.9g

36
 4 Week Nutrition Plan Recipes - Week 3

CHILLI, LIME, & AVO BREAKFAST NOTES

SMASH
Serves 1 V GF DF

2 large eggs
¼ avocado
1 lime, juiced
1 wholegrain (or gluten-free) bread, toasted
1 tsp finely chopped red onion
small red chilli, chopped
1 sprigs parsley, leaves picked
salt & pepper to taste

Heat a non stick frypan over medium heat and cook

eggs to your liking.
Meanwhile, smash avocado and 1 tbs lime juice
Spread smashed avocado on toast, top with eggs,
onion, chilli and parsley. Season with salt and
pepper to serve.

PER SERVE
Energy: 1372.6kj Protein: 16.2g Calories: 327.8cal
Fat: 20.3g (Sat 5.2g) Carbs: 17.2g Fibre: 5.2g Sugar: 3.6g

NOTES

38
 4 Week Nutrition Plan Recipes - Week 4

CAPRESE PAINI BREAKFAST APPLE & SPICED COCONUT, PUMPKIN SMOKED PAPRIKA BEANS
BLUEBERRY CHIA PUDDING & LENTIL SOUP
Serves 1 V GF Serves 2 V GF

Serves 1 V GF Serves 2 V GF DF
2 slices wholegrain (or gluten-free) bread 1 tsp olive oil
1 tsp basil pesto 2/3 cup milk 250g pumpkin, cut in 2cm cubes 1 red onion, diced
15g baby spinach leaves 1 tsp vanilla extract 2 tsp coconut oil, melted 1 tsp ground cumin
1 large tomato, sliced 2 tbs chia seeds 1 red onion, finely chopped 1 tsp smoked paprika
40g mozzarella, grated 1 apple, half chopped & half grated 2 cloves garlic, crushed 1 garlic clove, crushed
few slices of a small red onion, finely chopped 2 tbs blueberries, fresh or frozen 3 tsp curry powder 400g tin crushed tomatoes
250g cherry tomatoes, cut in quarters 400g tin of butter beans (or any other
Preheat a sandwich press. Top two slices of Combine milk, vanilla and chia seeds. Stir through
165ml coconut milk type), drained & well rinsed
bread with pesto, spinach, tomato, cheese and apple, spoon into a bowl and refrigerate for at least
onion. Season with salt and pepper and top with 30 minutes. Top with blueberries to serve. 1 ½ cups vegetable stock ½ tsp salt
other pieces of bread. Toast sandwiches for a few ½ cup dried puy lentils, washed ¼ bunch parsley, chopped
minutes or until golden and cheese has melted. PER SERVE 100g baby spinach leaves, roughly chopped 30g feta cheese
Energy: 1432.6kj Protein: 10.9g Calories: 341.9cal
Fat: 14.5g (Sat 4.6g) Carbs: 36.7g Fibre: 13.3g Sugar:33.3g
juice of half a lemon 2 slices gluten-free or wholegrain bread, toasted
PER SERVE
Energy: 1462.7kj Protein: 15.9g Calories: 349.4cal
¼ bunch coriander
Fat: 14.9g (Sat: 6.6g) Carbs: 34.3g Fibre: 6.3g Sugar:6.8g
Heat oil in non-stick pan over medium heat. Add
Preheat oven to 200°C and line a baking tray with onion and cook until softened. Add spices and
FRIED EGGS WITH ASPARAGUS baking paper. Toss pumpkin in 1 tsp of coconut oil, garlic and continue to cook for a few minutes
& CHERRY TOMATOES season with salt & pepper and bake for 25 minutes. more until the spices are aromatic. Add tomatoes,
WARM MUSHROOM, bring to a simmer and cook for 10 minutes or until
BEAN SPROUTS & FETA SALAD Serves 1 V GF
Meanwhile, heat remaining coconut oil in a large the sauce has reduced and thickened. Add beans
saucepan and cook onion for a few minutes until and salt and continue to cook over low heat for
Serves 1 1 tbs olive oil 5 minutes to heat through and allow flavours to
V GF
soft. Add garlic, curry powder and tomatoes and
sprig rosemary, leaves picked cook for a few minutes. Add coconut milk, stock infuse. Stir through parsley, sprinkle with feta and
1 tbs olive oil 30g cherry tomatoes and lentils and bring to a gentle simmer and cook serve on toast.
½ tsp fennel seeds 80g asparagus spears, woody ends trimmed off for 25 minutes or until lentils are cooked. Adjust
1 clove garlic, roughly chopped seasoning. Stir through spinach and lemon juice PER SERVE
2 eggs Energy: 1288.7kj Protein: 15g Calories: 307.8cal
50g swiss brown mushrooms, thinly sliced and serve topped with pumpkin and coriander.
Fat: 8.4g (Sat: 4g) Carbs: 35.1g Fibre: 12.3g Sugar:9.6g
100g bean sprouts, well rinsed Heat oil in a frypan over low heat and cook
PER SERVE
50g baby spinach leaves rosemary for a few minutes to infuse flavour into
Energy: 2031.5kj Protein: 23.8g Calories: 485.4cal
the oil. Turn heat to medium, add tomatoes and
100g goat’s cheese asparagus and cook, tossing for a few minutes.
Fat: 22.4g (Sat: 18.5g) Carbs: 37.8g Fibre: 19.4g Sugar: 16.3g

2 tbs chopped parsley Add eggs to side of pan and continue cooking until
salt & pepper to taste eggs are cooked to your liking. Season with salt
and pepper to serve. NOTES
Heat oil in a fry pan and cook fennel seeds,
garlic and mushrooms for a few minutes or until PER SERVE
mushrooms are beginning to soften. Add bean Energy: 1370.7kj Protein: 13.3g Calories: 327.4cal

sprouts and toss for a minute then remove from Fat: 29.1g (Sat: 5.9g) Carbs: 2.6g Fibre: 2.7g Sugar: 2.6g

heat. In a bowl toss mushroom mixture with

spinach and top with goat’s cheese and parsley.
Season with salt & pepper to serve.

PER SERVE
Energy: 1466.1kj Protein: 16.9g Calories: 350.4cal
Fat: 29.2g (Sat: 14g) Carbs: 2.8g Fibre: 4.1g Sugar: 1.9g

40
 4 Week Nutrition Plan Recipes - Week 4

HEARTY MINESTRONE BAKED CHICKEN SCHNITZEL BEEF KOFTA CURRY EGG, FETA & OLIVE SALAD
WITH APPLE SLAW
Serves 4 V GF Serves 4 GF DF Serves 1 V GF

Serves 2
1 large red onion, finely chopped 400g tin lentils, drained & rinsed 2 eggs
2 tbs olive oil 300g free range chicken breast, trimmed 400g beef mince 25g mixed salad leaves
1 garlic cloves, finely chopped ¼ cup tzatziki 2 tsp garam masala 2 tbs olive oil
6 litres vegetable stock ¼ cup quick oats, seasoned with salt & pepper 2 tsp olive oil 1 tsp white wine vinegar
400g potato, diced in 2cm cubes 2 tsp olive oil 400g tin crushed tomatoes 60g feta, diced
2 medium carrots, diced 2 tbs pumpkin seeds 2 spring onions, thinly sliced 6 olives, pitted (black, green or mixed)
2 bay leaves (fresh or dried) 1 apple ½ bunch coriander
2 tbs lemon juice Place egg in a saucepan of cold water and bring
1 sprig rosemary 3 tbs rogan josh curry paste
to the boil. Reduce to a simmer and cook for 6
½ bunch silverbeet, stems and leaves chopped 300g Chinese cabbage, finely sliced 2700ml coconut milk minutes.
2 celery stalks, diced ½ cup parsley, roughly chopped 1 small red chilli, finely chopped
2 medium tomatoes, diced 1 tbs wholegrain mustard Remove from heat and place in cold water. Place
Combine lentils, mince, garam masala and season salad leaves in a bowl and toss with oil and vinegar.
2 x 400g tin borlotti beans, drained & rinsed
Preheat oven 200°C. with salt and pepper. Massage together with clean Add feta, olives, peeled sliced egg and season with
1 cup frozen peas Combine 1/3 of the tzatziki and 2 tbs water in a flat hands and form into large walnut sized balls. salt and pepper.
2 tbs grated parmesan cheese bowl. Dip chicken in tzatziki mix and press firmly Heat oil in a frypan over medium heat and cook
into seasoned oats. meatballs until golden, turning a few times. PER SERVE
Heat onion, garlic and oil in a medium-sized Energy: 1646.1kj Protein: 21.2g Calories: 392.9cal
saucepan over medium heat. Cook for a couple of Place chicken on a baking tray lined with baking Meanwhile blend together tomatoes, ¾ of the Fat: 34g (Sat: 12.9g) Carbs: 0.6g Fibre: 0.4g Sugar: 0.4g
minutes until onion softens. paper and rush with 1 tbs of oil, bake for 25-30 spring onions, stems of coriander (not leaves),
minutes or until browned. At the same time place curry paste and coconut milk until smooth and
Add stock, potato, carrot, silverbeet stems, pumpkin seeds on an oven tray and bake for 8-10 pour over meatballs in fry pan. Bring to the boil
rosemary and bay leaves and bring to a simmer minutes or until golden. Set aside. and simmer for 10 minutes. Adjust seasonings.
and cook for 10 minutes. Add celery, tomato and Serve topped with remaining spring onion,
silverbeet leaves and return to a simmer for Finely grate apple and toss with lemon juice, coriander leaves and chilli.
another 3 minutes. cabbage, parlsey, pumpkin seeds, mustard,
remaining oil and tzatziki and serve with chicken. PER SERVE
Add drained borlotti beans and peas and return Energy: 1870.3kj Protein: 31.6g Calories: 447.1cal
to the boil. Adjust seasonings and serve sprinkled PER SERVE Fat: 25.8g (Sat: 14.6g) Carbs: 18.9g Fibre: 7.2g Sugar: 6.6g

with parmesan. Energy: 1758.6kj Protein: 43.4g Calories: 420.1cal

Fat: 16.4g (Sat: 3.7g) Carbs: 20.7g Fibre: 7.1g Sugar: 13.9g
PER SERVE
Energy: 1692.1kj Protein: 24.1g Calories: 404.1cal
Fat: 15.2g (Sat: 3.3g) Carbs: 33.5g Fibre: 15.7g Sugar: 10.7g

NOTES

NOTES

42
 4 Week Nutrition Plan Recipes - Week 4

ASIAN PORK & GREENS BAKED FISH PIE WITH SPINACH GRILLED CHICKEN & QUINOA SALAD TUNA & BEAN QUESADILLA
Serves 2 GF DF Serves 2 GF Serves 2 GF DF Serves 1 GF

350g pork fillets 1 medium celeriac, peeled and roughly ¼ cup quinoa, rinsed 95g tin tuna in springwater, drained
2 tbs sesame oil cut into 1cm cubes ½ cups vegetable stock 125g tin four bean mix, drained & rinsed
1 tbs tamari (or soy sauce) 200ml vegetable stock 250g chicken thighs, skinless 2 tbs corn kernels, drained & rinsed
1 tbs lemon juice 250g white fish fillets, cut in 4cm pieces salt & pepper to taste 20g spinach leaves
¼ tsp chilli flakes 1 tbs butter 1 garlic clove, finely chopped salt & pepper to taste
1 garlic clove, crushed 1 ½ tbs corn flour 1 tbs fresh rosemary, finely chopped 2 small corn tortillas
40g cashews 1 cup milk 1 continental cucumber, diced 2 tsp tasty cheese, grated
300g assorted mushrooms, sliced few sprigs of thyme, leaves stripped 2 medium tomatoes, diced
Mix together tuna, beans, corn and spinach leaves.
1 bunch bok choy, rinsed & halved 25g grated tasty cheese 50g rocket
Season with salt and pepper.
1 tsp sesame seeds, toasted 100g baby spinach leaves 2 tsp olive oil Scatter one tortilla with some of the cheese, top
2 tbs grated parmesan ¼ lemon with tuna bean mix, scatter over more cheese and
Preheat oven to 180°C. Rub pork with 2 tsp of top with other tortilla.
sesame oil and combine remaining oil with tamari, Place celeriac and stock in a saucepan, bring to In a saucepan, add quinoa and stock and bring to Lightly spray a frypan with oil and, when hot, gently
lemon juice, chilli flakes and garlic and set aside. the boil and simmer for 20 minutes, adding fish a boil over medium heat. Reduce to a simmer for place tortilla in the pan and cook for 3-4 minutes
Roast cashews in oven for 5-8 minutes, or until in last 4 minutes to poach. Drain, reserving stock around 8-10 minutes or until stock has absorbed. or until it becomes crisp and cheese is melting.
golden, and set aside to cool. Sear pork in hot (you may need to add it to the white sauce if to Remove from heat, fluff with a fork.
frypan for a few minutes, browning all over. Brush thick), and smash (roughly mash) celeraic and fish To turn over, gently slide onto a plate, place a
pork liberally with some of the sauce and bake for in a medium sized oven proof dish. Melt butter in a Meanwhile, season chicken on both sides with second plate on top, turn them over and slide
10 minutes, then cover and allow to rest in a warm saucepan, stir through flour and cook for a minute salt, pepper, garlic and rosemary. Heat olive oil in quesadilla back into the pan that has been sprayed
place for 5 minutes before slicing. until blended and smooth. a frypan over medium high heat and grill chicken with oil again. Cook for another 3-4 minutes.
until cooked, about 3-4 minutes each side. Remove Remove from pan and cut into 6 wedges to serve.
Meanwhile, add mushrooms to hot frypan and Gradually add milk, stirring until smooth and chicken from heat and allow to rest for a minute.
cook for a minute. Add bok choy, cover and cook thickened. Add thyme and tasty cheese, adjust PER SERVE
for another minute, or until greens just begin to seasoning and stir through spinach. Preheat grill. In a bowl toss quinoa with cucumber, tomato, Energy: 1778.5kj Protein: 34.8g Calories: 424.8cal
wilt. Remove vegetables, add remaining sauce to Stir sauce through celeriac and fish, top with rocket and then dress with olive oil and lemon, and Fat: 10.2g (Sat: 3.7g) Carbs: 43.5g Fibre: 7.3g Sugar: 3.7g
frypan and simmer for a few minutes to reduce and parmesan and grill for a few minutes or season with salt & pepper. Slice chicken and serve
thicken, while you slice the pork. Divide vegetables until golden. on top of quinoa salad.
between two plates, top with pork, drizzle with
sauce and sprinkle with sesame seeds and PER SERVE PER SERVE
chopped cashews. Energy: 1901.4kj Protein: 41.8g Calories: 454.2cal Energy: 1595.6kj Protein: 30.7g Calories: 381.1cal
Fat: 20.9g (Sat: 12.6g) Carbs: 20.8g Fibre: 8.5g Sugar: 11.4g Fat: 18.5g (Sat: 4.6g) Carbs: 19.3g Fibre: 7.1g Sugar: 7.2g
PER SERVE
Energy: 1681.3kj Protein: 48.6g Calories: 401.6cal
Fat: 18.8g (Sat: 3.4g) Carbs: 7.4g Fibre: 4.1g Sugar: 1.5g

NOTES NOTES

44
 4 Week Nutrition Plan Recipes - Week 4

LEMON RICOTTA GRILLED FISH WITH MUSHROOM

& ALMOND PANCAKES & EDAMAME RICE NOTES
Serves 4 V GF Serves 2 GF DF

250g fresh ricotta cheese 1 cup vegetable stock

125ml millk 2 tsp soy sauce (or tamari if gluten free)
2 large eggs, separated ½ red onion, finely chopped
1 lemon, zested & juiced 250g mushrooms, sliced
1 tbs honey 1 tsp sesame oil
100g plain (or gluten-free) flour ¼ cup brown rice, rinsed
½ tsp salt clove garlic, crushed
1 tsp baking powder 100g edamame beans, defrosted
2 tsp olive oil ¼ bunch fresh parsley, leaves
1 tbs toasted flaked almonds, to serve picked and chopped
4 tbs Greek yoghurt, to serve 3 tbs olive oil
In a bowl, mix together ricotta, milk, egg yolks, 200g white fish fillets
honey, lemon zest and juice. Add flour, baking 2 tsp black sesame seeds
powder and salt and gently whisk to make a
smooth batter. In a separate bowl, beat the egg Place stock and soy in a saucepan and bring to the
whites (by hand) until lightly foamy, then gently fold boil. Saute onion and mushrooms in sesame oil for
into the batter. a few minutes or until soft. Add rice and garlic and
cook, stirring for 5 minutes.
Heat a large frying pan and oil over high heat then
drop in ¾ ladlefuls onto pan to make approximately Add a ladle of hot stock and gently stir until stock
12 pancakes. is absorbed. Repeat with the remaining stock
until rice is tender but still with a slight bite. Stir
Cook for approximately 3-5 minutes until golden on through edamame beans and parsley. Meanwhile
one side and holes start to appear, then gently flip heat olive oil in a frypan and cook fish a few
and cook on the other side. Continue cooking the minutes each side until golden.
rest of the batter, while keeping cooked pancakes
warm on a plate covered with foil. Serve pancakes Serve rice topped with fish and sesame seeds.
(6 per serve) with Greek yoghurt and scattered
almonds. PER SERVE
Energy: 1780.7kj Protein: 36.2g Calories: 425.5cal
Fat: 17.9g (Sat: 2.5g) Carbs: 28g Fibre: 6g Sugar:1.3g
PER SERVE
Energy: 1362.8kj Protein: 13.5g Calories: 325.5cal
Fat: 16.1g (Sat: 6.6g) Carbs: 30.3g Fibre: 1g Sugar: 9.4g

NOTES

46