MEGAFORMER CHALLENGE 2018 WEEK 4 - MEAL PLAN

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1 MEGAFORMER CHALLENGE 2018 WEEK 4 - MEAL PLAN TUES WED THURS FRI SAT SUN MON BREAKFAST Peach Brekky Parfaits Herb Cheese and Zucchini Muffins Peach Brekky Parfaits Herb Cheese and Zucchini Muffins Peach Brekky Parfaits Herb Cheese and Zucchini Muffins Peach Brekky Parfaits LUNCH Spicy Haloumi Tacos Orange Chicken Healthy Shepherds Pie Coconut Curry Spicy Peanut Beef Noodles Seared Scallops with Mango Salsa Herb and Garlic Chicken with Tomato Butter DINNER Orange Chicken Healthy Shepherds Pie Coconut Curry Spicy Peanut Beef Noodles Seared Scallops with Mango Salsa Herb and Garlic Chicken with Tomato Butter Moroccan Lentil Stuffed Eggplant PLEASE NOTE: DINNER RECIPE WILL CREATE ENOUGH FOR LUNCH THE FOLLOWING DAY Kelley Sloan, One Wellness for LA Fit Studio 2018

2 MEGAFORMER CHALLENGE 2018 WEEK 4 - SHOPPING LIST FRESH PRODUCE fresh garlic fresh ginger fresh basil fresh coriander fresh rosemary fresh thyme fresh parsley bay leaves kaffir lime leaves lemongrass red chilli green chilli lime x3 lemon mango (frozen will be fine) oranges x4 peaches x8 zucchini x5 medium to large eggplant cucumber bag of rocket bag of spinach g slaw mix carrot x2 celery stalks x2 red capsicum green capsicum bunch of bok choy bunch of broccolini broccoli bean shoots spring onions brown or white onion x3 red onion sweet potato x2 punnet of mushrooms Roma tomatoes x3-4 punnet of medley tomatoes MEAT AND SEAFOOD 800g free range chicken breast 400g lamb mince 400g flank or sirloin beef scallops DAIRY cheese milk: full fat/lactose free/ almond/coconut butter parmesan cheese HEALTHY CARBOHYDRATES oats/quinoa flakes (optional) vermicelli noodles brown rice rice or soba noodles couscous (buy GF if required) EQUIPMENT bamboo skewers mortar and pestle/food processor zoodle spiraliser SEASONING AND OTHER coconut oil (optional) sesame oil salt and pepper wholemeal self raising flour cornflour baking powder eggs dried mixed Italian herbs cinnamon chilli flakes cayenne pepper garlic powder cumin paprika allspice dried coriander dried ginger sesame seeds honey tamari rice wine vinegar mixed nuts (health food section of supermarket) 1 large can chickpeas 1 large can lentils 1 large can full fat coconut milk 1 small can full fat coconut milk smooth natural peanut butter frozen peas 1 tub tomato paste 2 large can diced/crushed tomatoes Worcestershire sauce beef stock tahini (optional) Kelley Sloan, One Wellness for LA Fit Studio 18 2

3 MEGAFORMER CHALLENGE 2018 WEEK 4 - RECIPES PEACH BREKKY PARFAITS 2 peaches, chopped (leave skin on for nutrients) yoghurt (greek/full fat/lactose free/coconut) 1 cup mixed nuts 2 tbs honey 1 pinch cinnamon 1 tbs oats or quinoa flakes (optional) tbs butter or coconut oil, melted in microwave Method preheat the oven to 160C and line a baking tray with baking paper put mixed nuts into a bowl pour melted butter or coconut oil over the mixed nuts add honey and a sprinkling of cinnamon to taste to mixed nuts, then spread on to baking tray and cook min until browned to your liking stir through oats or quinoa flakes if desired if serving in mason jar or mug layer the ingredients - 2 tbs honey nuts, 2 tbs yoghurt, half the peaches and the same again on top and dust with extra cinnamon; otherwise place all ingredients into a bowl and dust with extra cinnamon HERB CHEESE AND ZUCCHINI MUFFINS 1 cup wholemeal self raising flour (if GF and can t find wholemeal it s fine to just use GF self raising) 3 tsp baking powder 1.5 cups zucchini, grated with the excess water squeezed out, leave on paper towel to full dry 1 carrot, grated with the excess water squeezed out, leave on paper towel to full dry 1 cup grated cheese 2 eggs 1/2 cup milk 1/3 cup 1/2-1 tablespoon of dried, mixed Italian herbs *This recipe will make enough for this week plus one breakfast next week Kelley Sloan, One Wellness for LA Fit Studio 18 3

4 Method preheat oven to 180C and line a muffin tray with muffin papers or grease with a little combine milk, and eggs in a mixing bowl and whisk in another mixing bowl, sift flour and baking powder then add herbs, cheese and veggies and stirring to combine pour wet ingredients into the bowl with dry ingredients and stir through until the dry ingredients are completely coated by the wet ones split the mixture evenly between the muffin trays and put in the oven to cook for min until cooked through enjoy 1-2 muffins for breakfast on your designated days ORANGE CHICKEN 400g free range chicken breast, sliced with fat trimmed off 1/2 packet vermicelli noodles 1/2 bunch of bok choy, stalks removed at base, chopped 1 bunch broccolini, chopped spring onions, chopped sesame seeds 2 cloves garlic, minced 1/4-1/2 tsp ginger, grated 1/4 cup orange juice 1/4 cup honey 1/3 cup tamari 3 tbs rice wine vinegar zest of 1 orange chilli flakes to taste 1-2 tbs cornflour sesame oil] Method combine garlic, ginger, orange juice, honey, tamari, rice wine vinegar, orange zest and chilli flakes in a jug/bowl and set aside add dash of sesame oil to pan over medium heat and add the chicken until almost cooked through and starting to brown a little once all the pieces of the chicken are seared, add broccolini and bok choy to pan when the chicken is starting to look slightly browned, pour orange sauce over chicken and simmer allowing the sauce to coat the chicken; add tsp of cornflour at a time to thicken the sauce as it simmers while the chicken is simmering, prepare the vermicelli noodles split the vermicelli noodles and orange chicken between two plates and sprinkle with sesame seeds and spring onions to taste Kelley Sloan, One Wellness for LA Fit Studio 18 4

5 HEALTHY SHEPHERDS PIE 400g lamb mince 2 sweet potatoes, chopped milk (of your choice) butter paprika 1 onion, diced 1/2 cup mushrooms, sliced 1/2 cup peas 2 stalks celery, copped 1 carrot, grated 1 tsp rosemary 1 tsp thyme 1 tsp parsley 1-2 bay leaves 1 tub tomato paste 1 large can diced tomatoes 1-2 tbs Worcestershire sauce 2-3 cloves garlic 1 cup beef stock Method preheat oven to 160C place sweet potatoes in a pot of water on the stove and bring to boil, cook until potatoes soften enough to mash in a pan over medium heat, put a dash of and add garlic and onion until fragrant, then add the lamb mince and brown it off add mushrooms, peas, celery, carrot, rosemary, thyme, parsley and bay leaves and stir through until combined pour in beef stock, diced tomatoes, tomato paste and Worcestershire sauce and stir through until combined leave to simmer for 5 min, in the meantime drain the potatoes and add a dash of milk and butter, then mash pour your lamb mix into an oven proof dish and top with sweet potato and a sprinkling of paprika pop in the oven until the top of the sweet potato is slightly browned COCONUT CURRY 1 can chickpeas, drained and washed 1 large can full fat coconut milk 1/2-1 cup broccoli, chopped 1 red capsicum, chopped Kelley Sloan, One Wellness for LA Fit Studio 18 5

6 1 cup bean shoots 1/2 bunch bok choy, stalks removed at base 1/2-1 onion, diced 1/2-1 tbs cornflour 1 cup cooked brown rice 1 red chilli, chopped 1-2 tsp garlic powder 1 lemongrass, stalk finely chopped 1/2-1 tsp chilli flakes (if desired) 1/2- tsp cumin 1/2-1 tsp dried coriander 1/2-1 tsp dried ginger kaffir lime leaves (to taste I love the taste of these so I use quite a few) sesame oil *Quantity of brown rice may vary depending on which type you buy (dry or par cooked), so follow packet for cooking instructions. We do not recommend cooking brown rice in advance as it can go very dry. Method cook the rice in a pan over medium heat, put a dash of sesame oil and add onion and chickpeas to brown while chickpeas are cooking, make the curry paste by combining chilli, lemongrass, cumin, coriander, ginger, garlic and chilli flakes in a mortar and pestle or food processor add vegetables to the chickpeas and cook until vegetables are brightly coloured pour coconut milk over chickpeas, add curry paste and stir through, add the kaffir leaves and leave to simmer, add a tsp of cornflour at a time to thicken split the rice and coconut curry between two plates SPICY PEANUT BEEF NOODLES 400g flank or sirloin beef, chopped into cubes for skewers bamboo skewers 1/2 pack rice or soba noodles g slaw mix (of choice from supermarket) tsp cayenne pepper 1/2 cup smooth natural peanut butter 2 tbs tamari 2 tbs coconut milk 1/2-1 tsp garlic powder 1/2-1 tsp dried ginger 1 lime, juiced chilli flakes, to taste sesame seeds sesame oil Kelley Sloan, One Wellness for LA Fit Studio 18 6

7 Method combine peanut butter, tamari, coconut milk, garlic powder, dried ginger, chilli flakes and lime juice place beef and cayenne pepper in a plastic bag, shake to coat and then place onto bamboo skewers in a pan or grill plate of bbq over medium heat, put a dash of sesame oil and cook the beef skewers as preferred in a separate pan over medium heat, put a dash of sesame oil and brown the slaw (you can have it raw if you would rather not cook it) prepare your noodles split the noodles and slaw between two plates and top with the skewers, adding a sprinkle of sesame seeds and drizzling the homemade peanut sauce over the dish; eat one for dinner and save the other for lunch tomorrow SEARED SCALLOPS WITH MANGO SALSA Ingredients scallops (white fish of your choice if you prefer) salt and pepper 2-3 cloves garlic, minced 1 tbs butter 3-4 cups rocket mango, frozen as out of season, chopped 1 cucumber, chopped 1/2-1 red onion, diced 1-2 limes, quartered 1 green chilli, to taste, chopped coriander, to taste, chopped Method combine rocket, cucumber, chilli, coriander and mango in a bowl season scallops with salt and pepper in a pan over low to medium heat, cook garlic and onions in butter and when the onion is translucent add the scallops; these cook very quickly so don t walk away! they will only take about 1.5 to 2 minutes to cook each side split salad between two plates and drizzle with a dash of if desired; split scallops between the two plates and finish with a squeeze of lime juice if desired Kelley Sloan, One Wellness for LA Fit Studio 18 7

8 HERB AND GARLIC CHICKEN WITH TOMATO BUTTER 400g free range chicken breast, sliced with fat trimmed off 2 zucchinis, spiralised into zoodles 3 Roma tomatoes, chopped 1/2-1 cup of medley tomatoes 2-3 cloves of garlic, minced 2-3 tbs fresh basil, chopped 2 tbs butter salt and pepper Method place tomatoes, basil and garlic in a bowl and combine in a pan over medium heat, add a dash of and cook chicken until cooked through and slightly browned on each side; set aside when cooked place tomato mix into pan, add butter and simmer when butter is melted through, add chicken back in and coat with tomato mix and allow to simmer for a further 3 min split the zoodles and chicken between two plates and garnish with a little extra basil if desired MOROCCAN LENTIL STUFFED EGGP NT 1 can lentils, drained, washed and dried with paper towel 1 medium to large eggplant, halved 1/2 cup cooked cous cous (can buy a gluten free version) 1/2-1 brown or white onion,diced 1-2 cups spinach, chopped 1/2-1 green capsicum, chopped 1 can of diced or crushed tomatoes 1 tsp cumin 1 tsp dried coriander 1 tsp allspice parmesan cheese fresh coriander (to garnish) Tahini Dressing (optional) 1/4 cup tahini 1-2 cloves garlic 1 lemon, juiced water Kelley Sloan, One Wellness for LA Fit Studio 18 8

9 Method preheat oven to 200C and line baking tay with baking paper cook couscous place lentils into plastic bag, add cumin, coriander and allspice and shake to coat in a pan over medium heat put a dash of oil and then add onion until translucent then add lentils and capsicum and cook until the vegetables are slightly browned pour tomatoes into pan, add spinach and leave to simmer for 5 min while lentils are simmering, hollow out each half of the eggplant leaving enough eggplant flesh in to keep the eggplant strong enough to hold the lentil mix in a pan over medium heat put a dash of oil and then add the eggplant flesh, the cut open side of eggplant down; cover either with a lid or alfoil and leave to cook for 3-5 min or until browned, then flip over and do the other side in the same way put the eggplant on the baking tray and split couscous between the two halves then top with the lentil mix and top with a sprinkling of parmesan cheese put them in the oven and bake for min until the cheese is melted and the eggplant is browned while the eggplant is cooking you can make the tahini dressing by combining all ingredients and slowly adding the water until you have the desired consistency, add drizzle of tahini dressing Kelley Sloan, One Wellness for LA Fit Studio 18 9

10 MEGAFORMER CHALLENGE 2018 WEEK 4 - SNACK GUIDE 50 CAL OR LESS CAL CAL 7 grapes 11 plain cashew nuts 10 medium strawberries 1 small apple 1/2 bagel with 1 slice (28g) smoked salmon, black pepper and lemon 1 medium banana with 1 teaspoon of peanut butter 1/2 medium banana 1 medium banana 50g pot of low fat hummus with vegetable sticks e.g carrot, celery, cucumber, capsicum 1 large slice melon 14 grapes 4 pieces of dried mango 1 small box of sultanas 1 medium apple 1 handful of natural almonds 1 medium mandarin 1 medium boiled egg 2 rings of pineapple 6 cherries 37.5g tin tuna in water 30g roasted pumpkin seeds 1/2 grapefruit 6 dried apricots 1 medium pear 10 hazelnuts 1 medium kiwi 1 medium slice ring pineapple (no juice) 1 wholegrain cracker with 1 thin slice chicken 25g smoked salmon 75g (1/2 cup) raw carrot with 1 tablespoon guacamole 1 handful blueberries 1 handful raspberries Kelley Sloan, One Wellness for LA Fit Studio 18 10

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