RIDE CHALLENGE 2018 WEEK 2 - MEAL PLAN

Transcription

1 RIDE CHALLENGE 2018 WEEK 2 - MEAL PLAN MON TUES WED THURS FRI SAT SUN BREAKFAST Bacon + Egg Wrap Sweet Melon + Cottage Cheese Bowl Bacon + Egg Wrap Sweet Melon + Cottage Cheese Bowl Bacon + Egg Wrap Melon + Cottage Cheese Bowl Bacon + Egg Wrap LUNCH Pumpkin Risotto Sweet Chilli Chicken Stir Fry Pesto Lamb Cutlets with Pea, Mint + Potato Mash Citrus Salmon with Coconut Rice Mushroom Artichoke + Chicken Pizza Stuffed Potatoes Beef + Broccoli DINNER Sweet Chilli Chicken Stir Fry Pesto Lamb Cutlets with Pea, Mint + Potato Mash Citrus Salmon with Coconut Rice Mushroom Artichoke + Chicken Pizza Stuffed Potatoes Beef + Broccoli Pea, Asparagus + Ricotta Spaghetti Kelley Sloan, One Wellness for LA Fit Studio 2018

2 RIDE CHALLENGE 2018 WEEK 2 - SHOPPING LIST FRESH PRODUCE fresh basil fresh Thai basil fresh mint fresh garlic fresh ginger fresh oregano fresh coriander fresh parsley 1 red chilli 5 limes 6 lemons 1 rockmelon 2 avocado 2 tomatoes 3 onion 1 Spanish onion 1 carrot 2-3 sweet potato 4 potato 2 bags of spinach 1 capsicum of your choice 1 broccolini 1 broccoli 1 cauliflower 2 asparagus 1 bunch of bok choy 2 punnets of mushrooms peas DAIRY butter parmesan cheese feta Greek yoghurt cottage cheese ricotta bocconcini milk of your choice MEAT AND SEAFOOD bacon 200g fresh or roast chicken g trimmed lamb cutlets g salmon fillets, skin on g beef fillet stir fry g free range chicken breast HEALTHY CARBOHYDRATES wraps: spinach/sweet potato/seed/rye/spelt/wholemeal rice or egg or soba noodles basmati rice wholemeal or plant based pizza base pasta: spelt/wholemeal/pulse/vegetable SEASONING AND OTHER salt and pepper olive oil sesame oil eggs honey chilli flakes paprika dried basil sesame seeds chia seeds pepitas sunflower seeds almond meal dessicated coconut coconut cream sundried tomato pesto artichoke hearts Kalamata olives sundried tomatoes cornflour oytser sauce tamari sweet chilli sauce hoi sin sauce

3 RIDE CHALLENGE 2018 WEEK 2 - RECIPES BACON + EGG WRAP 1-2 wraps of your choice (anything but white) 1-2 free range eggs 2-4 rashers of bacon tomato, chopped avocado, chopped onion, chopped spinach ½-1 tsp chilli flakes butter ** If you don t have a heap of time to make these in the morning, I often make these ahead of time and keep them in the fridge, I like the wraps room temperature but you can always zap them in the microwave if you want to have them warm. In a pan over medium heat put ½-1tsp of butter and put the egg and bacon on to cook as you like them With the chopped onions, tomato and avocado make a salsa with the chilli flakes mixed through (layer onions, tomato and avocado separately, if you prefer) Add the egg and bacon to your wrap, top with the salsa mix and finish off with some spinach on top SWEET MELON + COTTAGE CHEESE BOWL 1/4-1/3 rockmelon slice without the seeds 2-3 tbs cottage cheese sprinkling of pepitas sprinkling of sunflower seeds ½- 1 tsp chia seeds drizzle of honey

4 Put the rockmelon in a bowl and top with cottage cheese, pepitas, sunflower seeds, chia seeds and a drizzle of honey SWEET CHILLI CHICKEN STIR FRY g free range chicken breast, sliced and fat trimmed off 3 tbs sweet chilli sauce 3 tbs tamari 3 tbs hoi sin sauce 1-2 tbs fresh Thai basil 200g rice, egg or soba noodles ½-1 capsicum (colour of your choice), finely sliced ½ -1 carrot, finely sliced ½-1 cup mushrooms, finely sliced 1-2 fresh garlic cloves, minced sesame seeds sesame oil Combine the sauces together with 1 tbs of sesame oil and pour over the chicken to marinate Cook the noodles as per the packet instructions In a pan over medium heat add a tsp of sesame oil and the garlic and veggies and cook for 2-3 minutes Add chicken and marinade to pan and cook until chicken is cooked through Stir through the noodles and the Thai basil and top with some sesame seeds Serve half for dinner and keep the rest aside for lunch tomorrow PESTO LAMB CUTLETS WITH PEA, MINT + POTATO MASH g trimmed lamb cutlets basil or sundried tomato pesto ¼ cup almond meal ¼ cup parmesan cheese 2 cups peas, defrosted 1/3 cup finely chopped mint 4 potatoes, chopped butter milk of your choice olive oil

5 Place potatoes in a pot of water on the stove to boil until softened Preheat oven to 160 degrees and line a baking tray with baking paper Brush each side of the lamb cutlet with a coating of pesto Put a dash of oil in a pan over medium heat and sear the lamb cutlets each side and then remove from the heat Mix the almond meal, parmesan cheese and a few tablespoons of the pesto (to your taste) together Put a portion of the pesto mix on one side of each cutlet and place on a baking tray and put in the oven until the cooked to your desired tenderness and the pesto crumb has slightly browned and melted While the cutlets are cooking, drain the potato, add the peas and 1 dessert spoon of butter, adding milk 1 tbs at a time and mashing to desired consistency Stir the mint through the mash Serve half of the mash with half of the cutlets and keep the reside aside for lunch tomorrow CITRUS SALMON WITH COCONUT RICE g salmon with the skin on 2 cups cooked basmati rice (1 cup uncooked makes 3 cups of cooked) 1/3-1/2 cup dessicated coconut 1-2 tbs coconut cream 1 bunch bok choy, chopped 1 bunch broccolini, chopped 1 bunch asparagus, chopped 2 lemons, juiced 3 limes, juiced 1 tsp grated fresh ginger coriander to taste sesame oil In a jar, add the lemon and lime juice with ginger and stir In a rice cooker, add your rice, water to cover and the coconut cream and stir through and put on to cook Place veggies in a steamer - either bamboo or conventional is fine - and steam until the veggies are a bright green colour In a pan over medium heat, put a dash of sesame oil and place the salmon on skin down for 2-3 minutes and then flip over and cook to desired taste For dinner, serve half of the rice with half of the veggies and half of the salmon and top with citrus dressing and some coriander to taste; keep the rest aside for lunch tomorrow

6 MUSHROOM, ARTICHOKE + CHICKEN PIZZA 1 pizza base - wholemeal or plant based if you can find them 200g free range chicken breast or roast chicken, chopped, fat trimmed 1 cup mushrooms, mushrooms 1 cup artichoke hearts, mushrooms sprinkling fresh or dried Basil to taste sprinkling spinach leaves 1-3 cloves fresh, minced garlic to suit your taste olive oil 1/4 cup parmesan cheese a few slices of bocconcini if desired Preheat the oven to 200 degrees and line a pizza or baking tray with baking paper Combine the garlic with a dessert spoon of olive oil and spread over the base of the pizza Put a dash of olive oil in a pan over medium heat and cook until almost cooked through before it browns Sprinkle with the spinach, then follow with the rest of the veggies, chicken and basil as you like them and top with the parmesan and bocconcini Place the pizza on the tray and cook in the oven until the cheese is melted and the chicken is fully cooked Eat half for dinner and keep the rest aside for lunch tomorrow STUFFED POTATOES 2-3 sweet potatoes feta sundried tomatoes Kalamata olives spinach fresh parsley, chopped fresh oregano, chopped 1-2 lemons, juiced Greek yoghurt paprika Preheat the oven to 200 degrees and line a baking tray with baking paper Pierce the skin on each side of the potato with a fork and place in the oven for minutes until the potatoes are cooked through and a little browned on the skin

7 While the potatoes are cooking combine as much of the tomatoes, olives, spinach, feta, parsley and oregano to your taste In a bowl combine a few tbs of yoghurt with the juice of one lemon and a sprinkling of paprika to suit your tastes When the potatoes are cooked through, split them in half and spoon out some of the flesh and replace with the olive and tomato mix Serve half of the potatoes with some of the yoghurt and an extra drizzle of lemon and keep the rest aside for lunch tomorrow BEEF + BROCCOLI g beef, strips for stir fry 1 onion, chopped 1 head of broccoli, chopped 1/2 head of cauliflower, chopped 100g of rice, soba or egg noodles 1-2 cloves fresh minced garlic 1-2 tbs fresh, grated ginger 2-3 tablespoons of tamari 2-3 tablespoons of oyster sauce 1 tablespoon of sesame oil 1-2 limes, juiced sesame seeds cornflour - added 1 dessert spoon at a time (optional) sesame oil In a jar combine the garlic, ginger, tamari, oyster sauce, sesame oil and juice of one lime and shake or stir to combine Put a dash of oil in a pan over medium heat and add the onion until fragrant and beginning to brown Add the broccoli and cauliflower and when brightly coloured add the beef and cook until all are slightly browned While the beef is cooking, prepare the noodles When the beef and veggies are almost done pour the marinade over the top and stir through; if you wish to thicken the sauce, add a dessert spoon of cornflour one at a time and stir through to see the consistency before you add the next spoonful Add the noodles and combine and top with some sesame seeds and some extra lime juice Eat half for dinner and keep the rest aside for lunch tomorrow

8 PEA, ASPARAGUS + RICOTTA SPAGHETTI 300g spaghetti of your choice - anything but white 1 cup peas, defrosted 1 bunch asparagus, chopped 1 Spanish onion, chopped 1 cup fresh basil leaves 2-3 tbs ricotta 1-2 lemons, quartered 1 red chilli, chopped 1-2 cloves of fresh, minced garlic olive oil Put the pasta on to cook in a pot of boiling water as per the packet instructions Put a dash of oil in a pan over medium heat and add the onion, garlic and chilli and cook until fragrant Add the asparagus and cook until slightly browned Take the heat to low and add the peas and stir through to warm Drain the cooked pasta and add to the pan and stir through along with the fresh basil leaves and ricotta Drizzle with some lemon juice and a little extra oil if you wish Eat half for dinner and keep the rest aside for lunch tomorrow

9 RIDE CHALLENGE 2018 WEEK 2 - 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

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