4 Week Training & Nutrition Plan

Transcription

1 4 Week Training & Nutrition Plan Get Active, Eat Well & Live The Goodlife! Congratulations on taking the first (and often hardest) step to improving your health and fitness with this 4 week training and nutrition plan, designed to sculpt, tone and whip your body into shape from the inside out. Training Plan Weights: When the training program calls for kettlebells, medicine balls, dumbbells or barbells, try to find an appropriate weight that you can do at least 15 repetitions with. You do not want the weight to be too heavy. Ideally aim for around 1-2 minutes rest between sets. Cardio: Some of the sessions are designed to challenge your cardiovascular fitness. Your goal is to be able to complete the duration of the session without stopping, so choose an appropriate speed and intensity to allow for this. Rest: Have at least two rest days each week so your body has time to relax, recover and reshape itself. Training too often can actually lead to injury, sleep problems, weight loss plateaus and even weight gain! Pick five workouts from the Plan and fit them in around your weekly schedule. Nutrition Plan Snacks: Use the snack Plan to keep within your required calorie intake. Approximately 3-4 snacks are recommended for men and 1-2 snacks for women. Men: For men looking to lose weight, we recommend an approximate calorie intake of 3500 per day. For men looking to build muscle mass, we recommend approximately 4000 calories per day. Women: For women looking to lose weight and focusing on body composition, we recommend an approximate calorie intake of 1500 per day. For women looking to maintain their weight and build lean muscle, we recommend approximately 2000 calories per day. Serving sizes: Breakfasts & 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. egetarians can also substitute 100g of meat or seafood for 35g yellow cheese, 50 white cheese, 140g chickpeas, lentils or beans or 20g nuts. egetarian IMPORTANT: PLEASE READ! Gluten Free Dairy Free This training plan has been devised for people with a moderate to advanced level of fitness. Goodlife Health Clubs accepts no responsibility for any injury that may result from completing these workouts. If you are a beginner, or only have a basic level of fitness, please consult a healthcare professional prior to completing these exercises to ensure they are suitable. You will notice that each week increases in intensity. Following the completion of this plan, the program can be reviewed and updated by a qualified Goodlife personal trainer at one of our 76 clubs across Australia. 1 Got a question? us on justwondering@goodlifehealthclubs.com.au 2

2 4 Week Training & Nutrition Plan WEEK 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Running circuit Upper body weight session Lower body weight session Total body cardio Circuit training Run for 3 mins then complete: Hand release push ups 4 x 20 reps Barbell squat 4 x 10 reps Rower 100 metre sprint 20 second rest Repeat 10 times 10 x squat jumps 10 x lunge jumps 10 x pushups 10 x sit ups One arm rows 4 x 10 reps Machine shoulder press 3 x 10 reps Leg press 4 x 10 reps Seated rows 3 x 10 reps Box jumps 4 x 10 reps Bike 30 sec sprint/30 sec rest x 5 20 sec sprint/20 sec rest x 5 10 sec sprint/20 sec rest x 5 Complete as many rounds as possible in 30 minutes: 10 x squats 10 x push ups 10 x sit ups 10 x lunges 10 x medicine ball slams 10 x box jumps 10 x burpees 50 x skips Repeat circuit for 30 Machine chest press 3 x 10 reps minutes Lat pulldowns 3 x 10 reps Banana Breakfast Smoothie Mushroom & Spinach Omelette Bircher Muesli (prepare night before) Avocado & Egg Muffin Choc Hazelnut Smoothie Baked Eggs with Mushrooms & Tomatoes Berry Breakfast Smoothie Salad of 150g tin tuna in springwater, 1 tsp wholegrain mustard & ½ cup steamed broccolini Salad of 150g grilled tofu, 1 tbsp unhulled tahini & ½ cup roasted broccoli Salad of ½ cup diced veg, sprinkle Italian herbs & 30g feta Omelette with 1 handful diced mushrooms, 3 eggs & 30g grated cheese Salad of 150g grilled beef, 1 tbsp sesame seeds & ½ cup steamed baby bok choy Salad of 150g tin tuna in springwater, 1 tbsp tamari sauce & ½ cup steamed broccolini Salad of 150g cooked chicken, 1 tsp wholegrain mustard & ½ cup cooked quinoa Hamstring curls 4 x 10 reps Straight leg extension 4 x 10 reps Core 20 x sit-ups 20 x leg raises 20 x bicycles PM NOON AM WEEK 1 Actual recipes are in BOLD & can be found on the following pages. Breakfast Lunch Dinner Pizza 3 SNACKS Beef Burritos Baked Snapper with Tahini & Pomegranate Fast Fettuccine with Market Greens We recommend 2 snacks a day. Refer to our Snacking Plan. Smoky Prawn Tacos Easy Stir-Fry Chicken Artichoke & Pea Frittata 4

3 WEEK 1 ALPS BLEND Makes 4 cups worth of a healthy, crunch mix. 1 cup pumpkin seeds 1 cup sunflower seeds 1 cup toasted flaked almonds (omit if nut-free) ½ cup flax seeds ½ cup sesame seeds ¼ cup poppy seeds ¼ cup chia seeds Combine all ingredients and store in an airtight container. (2 TSP) Energy: 177kJ (42 Cals) Protein: 1.7g Fat: 3.8g (sat 0.4g) Carbs: 0.6g (Sugar 0.2g) Fibre: 0.9g BANANA BREAKFAST SMOOTHIE 1 cup reduced-fat milk 2 scoops vanilla whey protein powder 1 tbs rolled oats 1 medium banana 1 ice cube Put all ingredients in the blender and whiz for a few minutes. BREAKFAST LUNCH DINNER PIZZA 2 wholegrain pita breads (or gluten free wraps) 2 tbs tomato paste 50g baby spinach leaves 50g low fat mozzarella cheese 6 cherry tomatoes, quartered 30g prosciutto, very thinly sliced 2 eggs 1 tsp dried Italian herbs ½ tsp chilli flakes (optional) Preheat oven to 230 C. Spread pita breads with tomato paste, scatter over spinach leaves and sprinkle with cheese. Add tomatoes and prosciutto. Crack egg into the centre of each of each pizza and sprinkle with herbs and chilli. Bake for 10 minutes or until egg has cooked. Energy: 1315kJ (313.8 Cals) Protein: 22.8g Fat: 13.4g (sat 5.9g) Carbs: 23.5g (Sugar 4.4g) Fibre: 6g MUSHROOM & SPINACH OMELETTE Olive oil spray 10g grated parmesan cheese ¼ cup fresh parsley, chopped Heat a non-stick frypan over medium heat. Spray with oil and saute mushrooms for a few minutes. Add spring onion and cook a few minutes more. Add spinach leaves and cook until spinach has wilted. Remove from pan and set aside. Wipe pan clean, spray with oil and heat over medium to low heat. Whisk together eggs, water and salt and pepper. Pour egg mixture into pan and cook for a few minutes until egg starts to set. Add mushroom mixture and continue cooking. Sprinkle with parmesan and parsley, fold in half and serve. Energy: 704kJ (168 Cals) Protein: 17g Fat: 10.3g (sat 4.5g) Carbs: 2g (Sugar 1.5g) Fibre: 2.4g BEEF BURRITOS 200g lean beef mince 220g tin baked beans in barbecue sauce 1 tsp Mexican chilli powder 200g tin crushed tomatoes ½ tsp salt ¼ cup water SERE 2 tbs avocado 2 tbs low-fat tzatziki ¼ iceberg lettuce 2 wholegrain wraps in loosely wrapped foil and heat for 5 minutes in oven. To assemble, place lettuce, ½ of the meat, avocado and tzatziki in centre of the wrap. Fold up the base of wrap and fold in the sides to serve. Energy: 1266kJ (303 Cals) Protein: 27.9g Fat: 14.2g (sat 5.3g) Carbs: 15.6g (Sugar 6.6g) Fibre: 4.6g BIRCHER MUESLI 3 cup natural muesli 3 cup low fat yoghurt 1 ½ tbs orange juice, freshly squeezed ¼ apple, unpeeled & grated TO SERE 2 strawberries, cut in quarters 2 tsp toasted ALPS Blend ½ tsp honey Combine oats with a 3 cup boiling water in a small serving bowl and cover with cling wrap. Stand for a few minutes. Uncover, stir and top with yoghurt, strawberries and ALPS Blend. Energy: kJ (273 Cals) Protein: 12.1g Fat: 6.4g (sat 1.2g) Carbs: 41.3g (Sugar 28.2g) Fibre: 5.3g BAKED SNAPPER WITH TAHINI & POMEGRANATES Energy: 1264kJ (302 Cals) Protein: 28.4g Fat: 2.8g (sat 1g) Carbs: 41.2g (Sugar 29g) Fibre: 2.8g 50g mushrooms, quartered 1 spring onion, finely sliced 50g baby spinach 2 eggs 2 tbs water salt & pepper Preheat oven to 180 C. Heat a non-stick pan sprayed with oil over a high heat and cook mince until browned, stirring frequently to break up the clumps of meat. Add baked beans, chilli, tomatoes, salt & water to the mince. Stir well and simmer for minutes or until almost all liquid has been absorbed. Place wraps 2 snapper fillets olive oil spray salt & pepper, to taste ¼ cup fresh parsley, chopped 5 6

4 WEEK 1 ½ lemon, zested 1 pomegranate, seeds only TAHINI SAUCE 1 tbs tahini 1 tbs water 2 tsp lemon juice Energy: 1232kJ (294 Cals) Protein: 14g Fat: 14.7g (sat 3.7g) Carbs: 24.4g (Sugar 2.5g) Fibre: 1.5g FAST FETTUCCINE WITH MARKET GREENS 1 scoop chocolate protein powder 1 cup reduced-fat milk ½ banana, sliced 4 pitted dates 15g hazelnuts 2 ice cubes Energy: 1319kJ (315 Cals) Protein: 27.8g Fat: 9.9g (sat 3.6g) Carbs: 27.9g (Sugar 5.6g) Fibre: 4g BAKED EGGS WITH MUSHROOMS & TOMATOES 1 garlic clove, crushed ¼ cup fresh parsley, chopped Place all ingredients in a blender and whiz until thick and creamy. Preheat oven to 200 C and line a baking tray with baking paper. Place fish on tray, skin-side down, spray with oil, then season with salt and pepper and bake for 6-7 minutes. To make the sauce, blend tahini, water, lemon juice, garlic and salt until smooth. Add parsley and blitz to chop, adding more water if too thick. Season with salt & pepper. Serve fish with tahini sauce, sprinkle with parsley, lemon zest and top with pomegranate seeds. Energy: 974kJ (232 Cals) Protein: 33.8g Fat: 8.6g (sat 1.5g) Carbs: 4.7g (Sugar 4.5g) Fibre: 4.5g AOCADO & EGG MUFFIN 1 egg 1 tbs tomato chutney ¼ avocado 1 wholegrain muffin ¼ tsp lemon pepper Heat a nonstick frypan over medium heat. Crack egg into the pan, sprinkle with lemon pepper, turning to cook both sides. Toast muffin, spread one side with avocado and the other with chutney. Add egg to serve. 100g wholemeal fettucine 1 tbs olive oil 1 zucchini, sliced 50g green beans, trimmed 6 cavolo nero or silverbeet leaves, washed (but not dried) & sliced 60g haloumi cheese, grated 1 tbs parmesan, grated 1 lemon, zested & juiced 2 tbs micro-herbs (or chopped fresh herbs of choice) Cook fettuccine as per packet instructions. Heat a non-stick frypan over medium heat. Drizzle with oil, add zucchini slices and cook for a few minutes. Add beans and cavolo nero (or silverbeet), cover and cook for 5 minutes. Add haloumi and parmesan and toss well. Stir through lemon zest and juice, then toss through drained pasta. Scatter with herbs to serve. Energy: 1150kJ (275 Cals) Protein: 15.5g Fat: 7.5g (sat 4.4g) Carbs: 33.2g (Sugar 1.9g) Fibre: 6.9g CHOC HAZELNUT SMOOTHIE Energy: 1320kJ (315 Cals) Protein: 20.6g Fat: 10.1g (sat 1g) Carbs: 36.6g (Sugar 34.6g) Fibre: 4.7g SMOKY PRAWN TACOS 1 tbs cornflour ½ tsp cumin ½ tsp smoked paprika ½ tsp salt 1 tsp olive oil 200g green prawns, shelled, deveined & cleaned 2 multigrain tortillas (or gluten free tortillas) 2-3 lettuce leaves 1-2 cups precut coleslaw (shredded cabbage & carrot) 2 tbs avocado, diced 2 tbs reduced-fat natural yoghurt 4 sprigs coriander ¼ lime, to serve Place cornflour, cumin, paprika and salt in a freezer bag and shake to mix well. Add prawns and toss well to coat. Heat oil in a non-stick frypan over medium heat. Add prawns, cooking for a few minutes each side. Warm tortillas, then top with lettuce, shredded cabbage and carrot, avocado, cooked prawns, yoghurt, coriander and a squeeze of lime. Olive oil spray 2 eggs 2 large (portobello) mushrooms, cleaned & stalk removed 4 cherry tomatoes 4 sprigs of thyme Preheat oven to 180 C. Spray a small ovenproof dish with oil. Place mushrooms in the dish. Break an egg in each, top with tomatoes and scatter over the leaves of two sprigs of thyme. Season with salt and pepper and bake for 10 minutes, or until the egg is cooked to your liking. Scatter over remaining thyme sprigs to serve. Energy: 621kJ (149 Cals) Protein: 14g Fat: 9.3g (sat 3.2g) Carbs: 2.1g (Sugar 1.9g) Fibre: 1.5g EASY STIR-FRY CHICKEN 1 tsp canola oil 1 red onion, thinly sliced 1 tsp ginger, finely chopped 250g chicken fillets, thinly sliced & sprayed with oil 100g Lebanese eggplant, sliced on the diagonal 2 garlic cloves, crushed & finely chopped 4 baby bok choy, quartered 2 tsp sesame seeds ¼ cup fresh coriander, roughly chopped 7 8

5 WEEK 1 TO SERE ¾ tsp cornflour 2 tbs chicken stock 1 garlic clove, crushed & finely chopped 1 tsp soy sauce (tamari for gluten free) 1 tbs sesame oil 1 tbs Shaoxing Chinese cooking wine or dry sherry 1 bird's-eye chilli, finely chopped Start by making the sauce. Blend cornflour with stock and add garlic, soy, oil, wine and chilli then set aside. Heat wok over very high heat. Add oil and saute onion and ginger. Push onion mixture to the sides of wok and add chicken and cook for 1 minute. Add eggplant and garlic and stir fry with chicken and onion mixture for a couple of minutes. Add bok choy and sauce and cook for another minute or two. Serve sprinkled with sesame and coriander. Energy: 1226kJ (292 Cals) Protein: 32.9g Fat: 15.6g (sat 2.6g) Carbs: 3.7g (Sugar 2.6g) Fibre: 5.1g BERRY BREAKFAST SMOOTHIE 1 cup skim milk 2 scoops vanilla whey protein powder 2 tbs rolled oats 1 cup of frozen mixed berries 1 ice cube Pop all ingredients in the blender and whiz for a few minutes, then serve. ARTICHOKE & PEA FRITTATA 100g low-fat cottage cheese 2 eggs ½ tsp vegetable stock powder 2 tbs reduced-fat milk ½ tsp garlic, minced Cracked pepper (to taste) ¼ cup fresh continental parsley, chopped olive oil spray 1 spring onion, thinly sliced 400g tin artichokes in brine, drained & quartered ¼ cup frozen peas, defrosted 2 tbs grated parmesan cheese To make frittata mix, blend together cottage cheese, eggs, vegetable stock powder, milk, garlic and pepper. Stir through parsley and set aside. Preheat a grill to a medium heat. Spray an oven-proof, non-stick frypan with oil and heat over a medium heat. Add spring onion and artichoke quarters to pan, cook for 2-3 minutes, until softened. Add peas and cook for a few minutes until peas are heated through. Reduce heat to low and add frittata mix to pan. Cook for 6-8 minutes until almost set. Sprinkle with grated parmesan and place under a preheated grill for 3 minutes or until golden on top. Allow to cool slightly, cut into 2 pieces and serve with salad. Energy: 840kJ (200.8 Cals) Protein: 21.7g Fat: 7.4g (sat 3.4g) Carbs: 10.1g (Sugar 7.2g) Fibre: 21g NOTES Energy: 1241kJ (296 Cals) Protein: 28.4g Fat: 3.3g (sat 1.7g) Carbs: 36.2g (Sugar 21.7g) Fibre: 6.8g 9 10

6 4 Week Training & Nutrition Plan WEEK 2 WEEK 2 Actual recipes are in BOLD & can be found on the following pages. DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Shuttle run circuit Circuit training Lower body weight session Upper body weight session Body weight blast Complete as many rounds as possible in 30 minutes: Barbell front squat 4 x 10 reps 10 x kettlebell swings 20 x kettlebell renegade rows (10 each arm) 20 x kettlebell alternating lunges (10 each leg) 10 x medicine ball slams 10 x box jumps 10 x burpees 50 x skips Leg press 4 x 10 reps 3 x 20 metre jog 3 x 20 metre high knees 3 x 20 metre butt kicks 3 x 20 metre side steps 3 x 20 metre running jumps (alternate legs) 3 x 20 metre sprints 10 x 40 metre sprints 30 second rest Barbell bent over rows 4 x 10 reps Seated rows 3 x 10 reps Stiff-legged deadlift 4 x 10 reps Straight leg extension 4 x 10 reps Hand release push ups 4 x 10 reps Lat pulldowns 4 x 10 reps 30 x jumping jacks 10 x burpees 20 x sit ups 10 x lunges 25 x mountain climbers 10 x leg raises 1 minute skipping 1 minute plank Repeat 3 times Basil & Goat's Cheese Omelette Breakfast Trifle (prepare night before) Tomato & Cream Cheese Brushetta Mango Breakfast Smoothie Extreme Oats Maple Syrup Berries with Porridge Blueberry Almond Breakfast Smoothie Salad of 3 boiled eggs, ½ tsp curry powder & ½ cup steamed broccolini Salad of 30g grilled haloumi & 100g mixed salad 150g tin mackerel in springwater, 3 avocado on 2 rice crackers 150g tin sardines in springwater with 1 sliced tomato & ½ sliced cucumber on 2 pieces of toast 1 sachet miso soup with 150g cooked chicken & ½ cup baby bok choy Omelette with ½ diced avocado, 2 eggs & 2 diced cherry tomatoes 50g smoked salmon, 50g coleslaw & 1 tbs cream cheese in a toasted wrap Baked Barramundi with Asparagus Chorizo Frittata Smoked Chicken & Roast Pumpkin Salad BBQ Rub Tofu with 100g mixed salad Baroque Salad Mango Chicken Salad Chargrilled egetable Pizza PM NOON AM 10 x 20 metre sprints Dumbbell lunges 4 x 10 reps Dumbell bench press 4 x 10 reps 11 SNACKS We recommend 2 snacks a day. Refer to our Snacking Plan. 12

7 WEEK 2 ALPS BLEND Makes 4 cups worth of a healthy, crunch mix. 1 cup pumpkin seeds 1 cup sunflower seeds 1 cup toasted flaked almonds (omit if nut-free) ½ cup flax seeds ½ cup sesame seeds ¼ cup poppy seeds ¼ cup chia seeds Combine all ingredients and store in an airtight container. (2 TSP) Energy: 177kJ (42 Cals) Protein: 1.7g Fat: 3.8g (sat 0.4g) Carbs: 0.6g (Sugar 0.2g) Fibre: 0.9g BASIL & GOAT S CHEESE OMELETTE 2 eggs ¼ tsp salt & pepper oil spray 20g goat s cheese feta 6 basil leaves Combine eggs with 2 tbs water, salt & pepper in a small bowl and whisk well. Heat a small oil-sprayed nonstick frypan over low to medium heat. Add egg mix and cook for a few minutes until the base starts to set. Sprinkle with crumbled feta and continue to cook until the omelette is almost set. Add basil leaves and fold in half to serve. Energy: 619kJ (148 Cals) Protein: 12.6g Fat: 8.8g (sat 5.3g) Carbs: 0.7g (Sugar 0.4g) Fibre: 0.1g BAKED BARRAMUNDI WITH ASPARAGUS 1 asparagus bunch, woody ends removed 3 garlic cloves, crushed Olive oil spray 2 tbs pesto (available in supermarket or make your own) 2 barramundi fillets, skin removed 1 punnet cherry tomatoes Preheat oven to 220 C. Place asparagus and garlic in a baking dish, spray with oil and bake for 5 minutes. Spread pesto over both fillets of fish and place on top of asparagus. Add tomatoes to the pan and return to the oven to bake for another 10 minutes. Carefully lift asparagus and fish onto serving plates and scatter around tomatoes to serve. Energy: 1192kJ (284 Cals) Protein: 40.6g Fat: 10.4g (sat 1.9g) Carbs: 6.8g (Sugar 5.3g) Fibre: 6.6g BREAKFAST TRIFLE ½ cup frozen mixed berries 2 tsp honey ¼ tsp balsamic vinegar ¼ cup untoasted muesli 2 tbs orange juice ¼ cup low-fat Greek yoghurt 2 strawberries, quartered ½ tbs ALPS blend or chopped nuts 1 tsp honey Heat berries, honey & vinegar in small saucepan over medium heat for minutes until reduced and quite thick & syrupy. Remove from heat and allow to cool before using. Combine muesli and orange juice and leave to stand in the fridge a few hours or overnight. Carefully spoon the berry mixture into a glass. Spoon the muesli mixture on top of the berries, then add ¼ cup of yoghurt. Top with strawberries, scatter with ALPS blend & drizzle with honey. Energy: 1143kJ (273 Cals) Protein: 10.2g Fat: 5.8g (sat 1g) Carbs: 44.9g (Sugar 35.2g) Fibre: 6.6g CHORIZO FRITTATA 1 onion thinly sliced 1 tsp minced garlic 1 tsp sambal oelek (minced chilli) 40g chorizo sausage, cut into quarters lengthwise then in 1cm slices 1 punnet cherry tomatoes 100g rocket 50g dried spaghetti 2 eggs ⅓ cup milk ⅓ cup low fat Greek yoghurt Salt & pepper 1 tbs grated parmesan cheese Cook pasta as per packet instructions. Spray a non stick fry pan with oil and heat over medium - low heat. Add onion, garlic, sambal oelek and chorizo to pan and cook, stirring regularly, for 10 minutes or until sausage is almost cooked. Add cherry tomatoes and cook for another 5 minutes until softened. Add rocket cook until wilter and stir through drained pasta. Preheat grill to high. Whisk together eggs, milk, yoghurt, salt & pepper and add to pan and continue to cook until the base is set. Sprinkle the top with cheese, place under the grill and cook until top is set and golden brown. Energy: 1251kJ (299 Cals) Protein: 21.9g Fat: 13.3g (sat 5.7g) Carbs: 22.6g (Sugar 8.9g) Fibre: 4.3g TOMATO & CREAM CHEESE BRUSCHETTA 2 slices of wholegrain bread (or gluten free bread) 1 garlic clove, halved 2 tbs low-fat cream cheese 6 cherry tomatoes, quartered 1 tsp balsamic or red wine vinegar 1 tbs fresh parsley, chopped Cracked pepper Toast bread and wipe cut garlic over toast to flavour slightly. Spread with cheese, top with tomatoes, sprinkle over vinegar, parsley and cracked pepper. Energy: 967kJ (231 Cals) Protein: 12.1g Fat: 5.2g (sat 2g) Carbs: 32g (Sugar 6g) Fibre: 8g SMOKED CHICKEN & ROAST PUMPKIN SALAD 100g pumpkin 2 tsp olive oil 1 tsp ground cumin ½ tsp salt 2 tsp pine nuts 13 14

8 WEEK 2 100g mixed lettuce 150g smoked chicken fillets, thinly sliced ½ green capsicum, seeds & veins removed, then thinly sliced 60g baby bocconcini, cut in quarters DRESSING 2 tsp extra virgin olive oil 2 tsp lemon juice 1 lemon, zested Preheat oven to 200 C. Wash pumpkin and leaving skin on cut into roughly 3cm pieces. Drizzle over oil, dust with cumin, salt and pepper and gently combine. Place on a paper-lined baking tray and bake for minutes or until almost cooked and beginning to brown. Add pine nuts at one end and cook for 5-8 minutes or until they have started to brown. Remove from oven and allow to cool. Combine dressing ingredients with 2 tsp water. Divide lettuce between two bowls, add smoked chicken, capsicum, pumpkin, bocconcini and pine nuts. Drizzle over dressing just before serving. Energy: 1235kJ (295 Cals) Protein: 30.3g Fat: 17.2g (sat 4.1g) Carbs: 6g (Sugar 4.6g) Fibre: 2.9g MANGO BREAKFAST SMOOTHIE 1 cup skim milk 2 scoops vanilla protein powder 1 tbs rolled oats 1 cup sliced mango 1 ice cube Pop all ingredients in a blender, then whiz for a few minutes & serve. Energy: 1205kJ (288 Cals) Protein: 28g Fat: 2.3g (sat 0.9g) Carbs: 38.7g (Sugar 33g) Fibre: 3.3g BBQ RUB TOFU 360g firm tofu, cut in slices Olive oil spray DRESSING 1 tsp brown sugar 1 tsp garlic, minced ½ tsp paprika ½ tsp ground cumin 8 tsp cayenne pepper 1 orange, juiced & zested 8 tsp salt Combine all rub ingredients, then marinate tofu slices for as long as possible. Heat BBQ or grill pan, spray pan with oil and cook tofu for a 3-4 minutes on each side or until browned. Energy: 943kJ (225 Cals) Protein: 22g Fat: 13g (sat 1.8g) Carbs: 4.9g (Sugar 4.7g) Fibre: 13g EXTREME OATS ¾ cup rolled oats ¾ cup low-fat Greek yoghurt 6 strawberries, sliced 1 tbs ALPS Blend Combine oats and 1/2 cup boiling water in a small serving bowl. Cover with cling wrap and stand for a few minutes. Uncover, stir then add yoghurt, strawberries and ALPS Blend Energy: 2024kJ (484 Cals) Protein: 30g Fat: 16g (sat 4.2g) Carbs: 52g (Sugar 9.4g) Fibre: 9g BAROQUE SALAD 75g red cabbage, thinly sliced 75g yellow squash, cut into wedges 75g zucchini, thinly sliced 75g yellow beans, trimmed & cut into thirds ⅓ cup parsley, chopped 20g walnuts, chopped Mix together all dressing ingredients and set aside. Combine salad ingredients in a bowl, toss with dressing and top with chopped walnuts. Energy: 632kJ (151 Cals) Protein: 4.6g Fat: 11.9g (sat 1.2g) Carbs: 6.9g (Sugar 6.6g) Fibre: 4.1g MAPLE SYRUP BERRIES WITH PORRIDGE ½ cup frozen berries 1 tbs maple syrup ½ tsp vanilla extract ⅓ cup of rolled oats 1 cup of skim milk Juice & zest of half an orange ¼ cup low fat Greek style yoghurt 2 tsp ALPS Blend Combine berries, syrup and vanilla in a small saucepan and bring to a simmer. Combine oats, skim milk, juice & zest in a small saucepan and bring to a gentle simmer. Cook for 5-8 minutes, stirring regularly. Serve porridge with ¼ cup yoghurt, berries and sprinkle with ALPS. Energy: 1644kJ (391 Cals) Protein: 20.1g Fat: 5.5g (sat 1.1g) Carbs: 65.5g (Sugar 18.4g) Fibre: 8.9g MANGO CHICKEN SALAD 200g lean chicken breast Salt & pepper 100g mignonette or oakleaf lettuce, roughly torn ½ mango, peeled and cut in 1cm cubes ⅓ avocado, peeled and cut in 1cm cubes 1 continental cucumber, peeled and diced 1 tbs slivered almonds, toasted Snow pea shoots to garnish (optional) DRESSING 1 tsp extra virgin olive oil 1 tsp white wine vinegar 2 tsp wholegrain mustard 1 tsp lemon juice salt & pepper Preheat grill pan or BBQ. Spray chicken fillet with oil and season with salt & pepper before cooking 6-8 minutes both sides or until golden brown. Rest for 5 minutes before thinly slicing. In a large serving bowl, toss lettuce, mango, avocado, cucumber and chicken. In a small container whisk dressing ingredients together, and pour dressing over salad, sprinkle over almonds and garnish with pea shoots.

9 WEEK 2 Energy: 1277kJ (305 Cals) Protein: 33.8g Fat: 15.7g (sat 3.3g) Carbs: 7.2g (Sugar 7g) Fibre: 3.5g BLUEBERRY ALMOND BREAKFAST SMOOTHIE Energy: 1280kJ (306 Cals) Protein: 13.5g Fat: 15.9g (sat 7.3g) Carbs: 24.5g (Sugar 5.3g) Fibre: 4.6g NOTES 2 scoops vanilla protein powder ½ cup blueberries 30g slivered almonds 1 cup water 2 ice cubes Combine all ingredients in a blender. Energy: 1203kJ (287 Cals) Protein: 9.9g Fat: 20.9g (sat 1.6g) Carbs: 15.6g (Sugar 11g) Fibre: 4.5g CHARGRILLED EGETABLE PIZZA 280g jar chargrilled vegetables 2 wholegrain wraps (or gluten free) 2 tbs tomato paste 3 tbs light cream cheese 4 tbs parmesan cheese, grated 1 tbs fresh parsley, chopped Preheat oven to 220 C. Drain oil from vegetables. Spread wraps with tomato paste. Divide vegetables between wraps, dollop cream cheese on top and sprinkle over parmesan. Place on baking tray and bake for 8-10 minutes. Sprinkle with parsley to serve

10 4 Week Training & Nutrition Plan WEEK 3 WEEK 3 Actual recipes are in BOLD & can be found on the following pages. DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Running circuit Upper body weight session Shuttle run session Lower body weight session Bike/rower/core Rower 300 metre sprint 10 second rest Repeat 10 times 4 x 20 metre jog Sprint for 1 min then complete: 15 x squat jumps 15 x lunge jumps 10 x tricep dips Plyometric bench press 4 x 20 reps 4 x 20 metre high knees Pull-ups 4 x 10 reps 4 x 20 metre side steps Barbell clean and press 3 x 10 reps 4 x 20 metre running jumps (alternate legs) 4 x 20 metre butt kicks Barbell overhead squat 4 x 10 reps Barbell alternating lunges 4 x 10 reps Weighted box jumps 4 x 10 reps 10 x scissor kicks Barbell upright rows 3 x 10 reps 4 x 20 metre sprints Repeat circuit for 30 minutes Barbell bench press 3 x 10 reps 10 x 40 metre sprints Deadlift 4 x 10 reps Front plate raises 3 x 10 reps 30 second rest Seated leg curls 4 x 10 reps Bike 30 sec sprint/30 sec rest x 5 20 sec sprint/20 sec rest x 5 10 sec sprint/20 sec rest x 5 Core 20 x straight leg jack knifes 40 x bicycles 1 minute plank Repeat 3 times Bircher Plus Basil & Goat's Cheese (prepare night before) Omelette Oatbran Protein Breakfast Trifle Smoothie (prepare night before) Salad of 150g tin tuna in springwater, 1 tsp wholegrain mustard & ½ cup steamed broccolini Salad of 150g grilled tofu, 1 tbs unhulled tahini & ½ cup roasted broccoli Roast Pumpkin & Bocconcini Salad Cauliflower & Smoked Paprika Frittata with 100g mixed salad Poached Eggs withtomato Smashed Avocado & Cream & Tomato Cheese Brushetta Four Fruits One Mango Breakfast Smoothie 150g tin tuna in springwater, Omelette with 1 sliced tomato, 1 tbs mayonnaise, 3 avocado 30g grated cheese, ½ cup on 2 rice crackers spinach & 3 eggs Sardines on Toast Extreme Oats Breakfast On The Run Maple Syrup Berries Smoothie with Porridge Shakshuka Blueberry Almond Breakfast Smoothie Salad of 150g grilled beef, 1 tbs sesame seeds & ½ cup baby bok choy Salad of 150g roast chicken & ½ cup coleslaw Salad of 150g tin sardines in springwater, ½ cup quinoa, & a squeeze lemon juice Cherry Tomato & Pesto Pizza Beetroot & Quinoa Salad with 60g crumbled feta Chicken Noodles PM NOON AM 10 x 20 metre sprints 19 SNACKS Stir-fry Beef & egetables with Rice Noodles We recommend 2 snacks a day. Refer to our Snacking Plan. Salmon & Sweet Potato Cakes with 100g mixed salad 20

11 WEEK 3 ALPS BLEND Makes 4 cups worth of a healthy, crunch mix. 1 cup pumpkin seeds 1 cup sunflower seeds 1 cup toasted flaked almonds (omit if nut-free) ½ cup flax seeds ½ cup sesame seeds ¼ cup poppy seeds ¼ cup chia seeds Combine all ingredients and store in an airtight container. (2 TSP) Energy: 177kJ (42 Cals) Protein: 1.7g Fat: 3.8g (sat 0.4g) Carbs: 0.6g (Sugar 0.2g) Fibre: 0.9g BIRCHER PLUS ½ cup natural muesli ½ cup low fat yoghurt 2 tbs orange juice, freshly squeezed ½ apple, unpeeled & grated TO SERE 4 strawberries, cut in quarters 1 tbs ALPS Blend, toasted 1 tsp honey Combine first 4 ingredients in a bowl, cover and stand overnight in fridge. Serve topped with sliced strawberries, ALPS Blend & a drizzle of honey. Energy: 1696kJ (405 Cals) Protein: 18.4g Fat: 11.4g (sat 2g) Carbs: 56.8g (Sugar 37g) Fibre: 8.8g ROAST PUMPKIN & BOCCONCINI SALAD 100g pumpkin 1 tsp ground cumin ½ tsp salt 2 tsp pine nuts 100g mixed lettuce ½ green capsicum, seeds and veins removed and thinly sliced 4 baby bocconcini, cut in quarters DRESSING 2 tsp extra virgin olive oil 2 tsp lemon juice Zest of 1 lemon 2 tsp water Preheat oven to 220 C. Wash pumpkin and leaving skin on cut into roughly 3cm pieces. Spray with oil and dust with cumin, salt & pepper. Place on a baking tray lined with baking paper and bake for minutes or until almost cooked & browned. Add pine nuts at one end and cook for 5-8 minutes or until they have started to brown. Remove from oven and allow to cool. Combine dressing ingredients. Distribute lettuce between two bowls, add capsicum, pumpkin, bocconcini & pine nuts. Drizzle over dressing. Energy: 500kJ (119 Cals) Protein: 3.9g Fat: 9.5g (sat 1.6g) Carbs: 5.4g (Sugar 4.3g) Fibre: 2.8g OATBRAN PROTEIN SMOOTHIE ¼ cup skim milk ¼ cup low-fat Greek yoghurt ¼ cup low-fat cottage cheese 2 tbs oat bran 2 tsp chia seeds ½ banana 1 tsp vanilla extract 1 tsp honey 4 ice cubes Blend all ingredients until thick and creamy and serve immediately. Energy: 1241kJ (296 Cals) Protein: 18g Fat: 8.7g (sat 3.7g) Carbs: 38g (Sugar 21.8g) Fibre: 7.7g CAULIFLOWER & SMOKED PAPRIKA FRITTATA ½ small cauliflower, cut into small florets 3 eggs 150g low fat cottage cheese 1 tbs wholegrain mustard 1 tsp smoked paprika 3 cup grated parmesan salt & pepper 1 tbs chopped parsley 1 tbs chopped chives Preheat oven to 190 C. Place cauliflower florets in a small bowl, cover with boiling water and then cling wrap. Set aside. Blend together eggs, cottage cheese, mustard, paprika, cheese (reserve 1 tbs) and season with salt and pepper. Stir through herbs. Drain cauliflower. Heat a non-stick frying pan on medium heat, spray with oil and saute cauliflower for 5 minutes until starting to brown. Pour over egg mix and continue to cook for 5 minutes over medium heat. Scatter over remaining cheese and cook in the oven for 5-10 minutes or until golden. Remove from oven and stand for 5 minutes before serving. Energy: 1076kJ (257 Cals) Protein: 25g Fat: 14.4g (sat 6.5g) Carbs: 6.9g (Sugar 5.4g) Fibre: 2.9g POACHED EGG WITH SMASHED AOCADO & TOMATO 1 tsp white vinegar 1 egg, at room temperature 1 slice wholegrain bread (or gluten free bread) 2 tbs avocado 1 lemon wedge 1 tomato, sliced salt & pepper, to serve Bring a small saucepan of water and vinegar to the boil, then reduce to a very gentle simmer. Crack egg into a cup or small bowl and add to simmering water ERY slowly and gently. Cook for a few minutes or until cooked to your liking, spooning water over the top of the egg to cook through. Remove poached egg with a slotted spoon and drain any extra water on a clean tea towel or paper towel. Toast bread, spread with avocado and squeeze of lemon. Pop egg on toast and top with tomato. Season with salt & pepper to serve

12 WEEK 3 Energy: 1141kJ (272 Cals) Protein: 12.3g Fat: 15.4g (sat 3.6g) Carbs: 16.8g (Sugar 3.6g) Fibre: 4g STIR-FRY BEEF & EGETABLES WITH RICE NOODLES 100g packet dried rice noodles 200g beef stir fry strips 1 tbs soy sauce (tamari if gluten free) 150g broccoli, stem sliced & cut into florets 1 small red capsicum, deseeded & thinly sliced 200g coleslaw vegetables (from supermarket, fresh veg only, no dressing) 2 tbs hoisin Juice of a lemon Few sprigs fresh coriander, ietnamese mint & mint to serve 1 tbs fried shallots Cook rice noodles as per packet instruction. Marinate beef strips in soy sauce for as long as possible. Heat a wok to very hot & spray with oil. Cook beef in 2 batches tossing regularly. Add capsicum to the wok and cook for a few minutes. Add 1 tbs water and broccoli and cook for 2-3 minutes. Add beef, drained noodles and hoisin and stir to combine. Serve with a squeeze of lemon juice, coriander sprigs, mint, ietnamese mint & shallots. Energy: 1295kJ (308 Cals) Protein: 31.9g Fat: 3.3g (sat 1g) Carbs: 36.6g (Sugar 6.6g) Fibre: 4.7g FOUR FRUITS ONE 2 tbs rolled oats ¼ small mango, diced 1 kiwi fruit, quartered and sliced 2 strawberries, quartered ⅓ cup blueberries 3 mint leaves, shredded & a sprig to garnish ¼ cup low-fat yoghurt 2 tsp ALPS Blend Place oats in centre of a bowl and scatter fruit & mint on top. The oats will soften as they soak up any juice from the fruit. Add yoghurt and sprinkle with ALPS. Garnish with mint sprig. Energy: 1008kJ (240 Cals) Protein: 10.1g Fat: 6.8g (sat 0.9g) Carbs: 30g (Sugar 20.4g) Fibre: 7.4g SALMON & SWEET POTATO CAKES 150g sweet potato, cut into 3cm slices 160g of fresh salmon, skin removed (or can use tinned) ¼ cup chopped fresh parsley Zest of a lemon 2 spring onions, chopped 1 egg Pinch salt & pepper minutes or until soft, then drain and cool. In a blender, pulse the sweet potato, salmon, parsley, zest, spring onions, egg and salt & pepper. Divide mixture into four and, with wet hands, roll into a ball and roll in pumpkin seeds. Place onto baking tray lined with baking paper and flatten out to the shape of a burger. Spray with oil and bake for 10 minutes, turn and spray with oil again and bake for another minutes. Energy: 1262kJ (302 Cals) Protein: 26.6g Fat: 16g (sat 3.8g) Carbs: 13g (Sugar 5.1g) Fibre: 2.1g SARDINES ON TOAST 2 slices wholegrain bread 110g tin sardines in springwater, drained ½ Lebanese cucumber, thinly sliced 1 tomato, thinly sliced 10g rocket black pepper, to taste chilli flakes, to taste (optional) Toast bread and top each piece with sardines, cucumber, tomato, rocket, pepper and chilli flakes. Energy: 1352kJ (323 Cals) Protein: 26.2g Fat: 9.4g (sat 1.9g) Carbs: 32.6g (Sugar 7.2g) Fibre: 5.8g CHERRY TOMATO & PESTO PIZZA 1 tbs pesto 4 tbs light cream cheese 125g cherry tomatoes, quartered ½ green capsicum, halved, deseeded & sliced thinly cracked pepper, to taste 1 tbs fresh parsley, chopped Preheat oven to 220 C. Spread ½ tbs of tomato paste on each wrap and a dollop of pesto and cream cheese on each. Scatter with cherry tomatoes and capsicum. Season with cracked pepper, if required. Bake for 10 minutes. Sprinkle with parsley to serve. Energy: 1240kJ (295 Cals) Protein: 8.3g Fat: 16.8g (sat 8.9g) Carbs: 25.4g (Sugar 5.8g) Fibre: 5.9g BREAKFAST ON THE RUN SMOOTHIE 1 cup skim milk 2 tbs rolled oats 1 tbs ALPS Blend ½ banana 2 silverbeet leaves, roughly chopped Zest & juice of 1 lemon 2 ice cubes Combine all ingredients in a blender and process until smooth. Serve in a tall glass. Energy: 1256kJ (300 Cals) Protein: 15.4g Fat: 11.2g (sat 3g) Carbs: 34.5g (Sugar 23.5g) Fibre: 4.5g 2 tbs pumpkin seeds, chopped or blitzed Preheat oven to 200 C. Place potato in a saucepan of cold salted water and bring to the boil. Cook for 1 tbs tomato paste 2 wholegrain wraps 23 24

13 WEEK 3 BEETROOT & QUINOA SALAD ⅓ cup of quinoa ⅔ cup of water 1 tsp vegetable stock powder Zest of ½ a lemon 1 red onion, thinly sliced 1 clove of garlic, chopped 1 tbs balsamic vinegar 1 tsp lemon juice 1 medium beetroot, grated raw 1 tbs pumpkin seeds ½ cup chopped parsley ½ bunch mint, leaves picked & chopped Rinse quinoa well and add to saucepan with water, stock and lemon zest. Bring to the boil and reduce to a simmer and cook until all the stock has almost evaporated and steam holes appear, approximately 10 minutes. Meanwhile, spray a non stick saucepan with oil and heat over low heat. Add onion & garlic, spray with oil and toss to coat and cover and leave to cook for 10 minutes stirring occasionally. Add vinegar and mix well. Add lemon juice, beetroot, pumpkin seeds and quinoa. Cover and stand for 5 minutes. Stir through herbs and toss with baby spinach leaves to serve. SHAKSHUKA CHICKEN NOODLES 1 tsp olive oil ½ red onion, diced 1 garlic clove, crushed ½ tsp ground cumin ½ tsp sweet paprika 1 tsp dried thyme ½ red capsicum, deseeded & diced ½ yellow capsicum, deseeded & diced ½ green capsicum, deseeded & diced 400g tin crushed tomatoes 2 tbs fresh parsley, chopped 4 eggs Heat a non-stick frypan over medium heat and drizzle with oil. Add onion and cook for 5 minutes. Add garlic, cumin, paprika and thyme and continue cooking for a few more minutes. Add diced capsicum and cook for a few minutes. Add tomatoes and bring to a simmer, then cover and continue to simmer for around 25 minutes, stirring regularly. Stir through parsley. Make 4 holes in the mixture and add the eggs. Cover and continue to cook until eggs are cooked. 1 tsp vegetable oil 2 spring onions, sliced diagonally 1 tbs fresh ginger, crushed or chopped finely 200g lean chicken breast, sliced 150g broccoli 1 medium zucchini, sliced 1 medium red capsicum, deseeded and sliced 1 fresh red chilli, deseeded and chopped finely 2 tsp salt reduced soy sauce (tamari if gluten free) ½ cup chicken stock 1 tbs lime juice Black pepper and salt to taste 2 cups cooked rice noodles Heat oil in wok or frying pan over medium high heat and add spring onions and ginger and cook for a few minutes. Add chicken and cook until just white. Add vegetables and chilli and cook for a few more minutes. Add soy sauce, chicken stock and lime juice and continue to cook a further 5 to 7 minutes. Season with salt & pepper and serve with noodles. Energy: 906kJ (216.5 Cals) Protein: 17g Energy: 1500kJ (359 Cals) Protein: 32g Fat: 9.5g (sat 3.2g) Carbs: 15.3g (Sugar 11.3g) Fibre: 4.8g Fat: 5g (sat 0.9g) Carbs: 46g (Sugar 3.7g) Fibre: 5.7g NOTES Energy: 670kJ (160 Cals) Protein: 6.5g Fat: 4.5g (sat 0.7g) Carbs: 23g (Sugar 4.3g) Fibre: 4.2g 25 26

14 4 Week Training & Nutrition Plan WEEK 4 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Circuit training Lower body weight session Plyometric Tabata session Upper body weight session TRX session Perform each exercise for 4 minutes Tabata-style (8 rounds, 20 seconds on, 10 seconds off, 1 minute rest between exercises): Hand-release push ups 4 x 12 reps Complete as many rounds as possible in 30 minutes: 10 x kettlebell swings 20 x kettlebell clean and press (10 each arm) 20 x kettlebell renegade rows (10 each arm) 20 x kettlebell alternating lunges (10 each leg) 10 x medicine ball slams (6kg ball) 10 x box jumps 10 x burpees 50 x skips Kettlebell alternating lunges 3 x 15 reps Leg press 3 x 15 reps Dumbbell step ups 3 x 15 reps (each leg) Leg extensions 3 x 15 reps Stiff-legged deadlifts 3 x 15 reps 1. Jumping squats 2. Burpees 3. Jumping lunges 4. Mountain climbers 5. Box jumps 6. Skipping Tricep dips 4 x 12 reps Weighted tricep extensions 4 x 12 reps Dumbbell shoulder press 4 x 12 reps Barbell bicep curls 4 x 12 reps Complete as many rounds as possible in 30 minutes: 10 x TRX low row 10 x TRX chest press 10 x TRX bicep curl 10 x TRX tricep press 10 x TRX hamstring curl 10 x TRX jumping squat 10 x TRX hip press 10 x TRX mountain climber 10 x TRX lunges (each leg) Extreme Oats Breakfast Trifle (prepare night before) Poached Eggs withtomato Smashed Avocado & Cream & Tomato Cheese Brushetta Quinoa Bircher Mango Breakfast Smoothie Mediterranean Eggs with 2 slices wholemeal Extreme Oats toast Choc Hazelnut Maple Syrup Smoothie Berries with Porridge Salad of 150g grilled tofu, 1 tsp tamari & ½ cup steamed broccolini Sushi Salad of ½ cup cooked rice, 1 tbs tamari, 125g tin tuna in springwater, ¼ avocado & 1 tbs sesame seeds Ham Quesadilla with 2 tsp capsicum salsa, 50g lean ham, 10g baby spinach leaves, 1 tbs parmesan & wholegrain wrap Salad of 150g tin chickpeas, 1 tbsp olive oil, 1 tsp lemon juice, & 30g feta cheese Omelette with 3 eggs, 1 ½ tbs pesto and ½ cup spinach Warrigal Greens Frittata Spaghetti Puttanesca with Tuna Chicken Date Tagine Poached Trevalla with Fennel Japanese Miso Beef & Eggplant Mushroom & Spinach Blueberry Almond Omelette Breakfast Smoothie Smoked Paprika Beans 25g tin mackerel in springwater, Salad of 150g beef strips, 1 cup salad leaves, 2 cherry 3 diced avocado, 2 diced tomatoes, ½ Lebanese tomatoes, 30g grated cheese cucumber & lemon juice & sprinkle smoked paprika PM NOON AM WEEK 4 Actual recipes are in BOLD & can be found on the following pages. 27 Indian Chicken with Quinoa Pilaf Pocket Pitas with Grilled Fish Fillets 28

15 WEEK 4 ALPS BLEND Makes 4 cups worth of a healthy, crunch mix. 1 cup pumpkin seeds 1 cup sunflower seeds 1 cup toasted flaked almonds (omit if nut-free) ½ cup flax seeds ½ cup sesame seeds ¼ cup poppy seeds ¼ cup chia seeds Combine all ingredients and store in an airtight container. (2 TSP) Energy: 177kJ (42 Cals) Protein: 1.7g Fat: 3.8g (sat 0.4g) Carbs: 0.6g (Sugar 0.2g) Fibre: 0.9g EXTREME OATS ¾ cup rolled oats ¾ cup low-fat Greek yoghurt 6 strawberries, sliced 1 tbs ALPS Blend Combine oats and ½ cup boiling water in a small serving bowl. Cover with cling wrap and stand for a few minutes. Uncover, stir then add yoghurt, strawberries and ALPS Blend. Energy: 2024kJ (484 Cals) Protein: 30g Fat: 16g (sat 4.2g) Carbs: 52g (Sugar 9.4g) Fibre: 9g WARRIGAL GREENS FRITTATA 100g Warrigal greens (or baby spinach leaves, silverbeet or rainbow chard) 1 bunch asparagus, woody ends snapped off & cut into 3 cm lengths 1 clove of garlic, crushed 4 eggs ½ cup low fat yoghurt ½ tsp salt ¼ tsp pepper ½ tsp cumin ¼ cup chopped mint leaves 1 tbs grated parmesan Preheat a grill to high. Bring a saucepan of water to the boil and add Warrigal Greens. Simmer gently for 3 minutes, drain and rinse under cold water. Heat oil sprayed non-stick fry pan over medium heat, add asparagus and garlic, cover and cook for 3 minutes, tossing regularly. Add greens and cook for another minute. Whisk eggs, yoghurt, salt, pepper & cumin and add to fry pan. Cook over low to medium heat until the base is set, sprinkle with cheese and place under the griller until golden and set. Scatter mint and serve. Energy: 845.5kJ (202 Cals) Protein: 20.6g Fat: 10.5g (sat 4.6g) Carbs: 5.7g (Sugar 5.5g) Fibre: 2.9g POACHED EGG WITH SMASHED AOCADO & TOMATO 1 tsp white vinegar 1 egg, at room temperature 1 slice wholegrain bread (or gluten free bread) 2 tbs avocado 1 lemon wedge 1 tomato, sliced salt & pepper, to serve Bring a small saucepan of water and vinegar to the boil, then reduce to a very gentle simmer. Crack egg into a cup or small bowl and add to simmering water ERY slowly and gently. Cook for a few minutes or until cooked to your liking, spooning water over the top of the egg to cook through. Remove poached egg with a slotted spoon and drain any extra water on a clean tea towel or paper towel. Toast bread, spread with avocado and squeeze of lemon. Pop egg on toast and top with tomato. Season with salt & pepper to serve. Energy: 1141kJ (272 Cals) Protein: 12.3g Fat: 15.4g (sat 3.6g) Carbs: 16.8g (Sugar 3.6g) Fibre: 4g SPAGHETTI PUTTANESCA WITH TUNA 75g wholemeal spaghetti (or gluten free) 2 tsp olive oil 1 small garlic clove, finely chopped 4 anchovy fillets, chopped ½ -1 tsp dried chilli flakes 400g tin chopped tomatoes ¼ cup black olives, pitted & chopped 2 tsp capers, rinsed 125g tinned tuna in brine, drained ¼ cup frozen peas, defrosted ¼ cup parsley, chopped 100g baby spinach leaves salt & pepper to taste Heat a non-stick frypan over medium heat. Heat oil and add garlic, anchovies, chilli and oregano and cook for a few minutes, mashing the anchovies with a wooden spoon. Add tomatoes, olives, capers and tuna and cook over low heat for 20 minutes, stirring regularly. Meanwhile, cook spaghetti as per instructions on packet. Add peas during the last few minutes of cooking. Stir through parsley, baby spinach and adjust seasonings. Toss drained pasta through sauce and serve. Energy: 1289kJ (308 Cals) Protein: 25g Fat: 6.8g (sat 1.2g) Carbs: 33.3g (Sugar 7.8g) Fibre: 9.6g QUINOA BIRCHER ¼ cup quinoa, rinsed 8 tsp ground cinnamon 8 tsp ground cardamom 8 tsp ground ginger ½ cup low-fat natural yoghurt 2 tbs orange juice, freshly squeezed ¼ tsp vanilla extract 10g dried cranberries 2 tsp ALPS Blend 2 tbs blueberries, fresh or frozen 29 30

16 WEEK 4 Combine all ingredients (except ALPS and blueberries) in a bowl or jar and stand in fridge overnight. If you're using frozen blueberries, place those in a separate bowl in the fridge to defrost overnight. To serve, 40 minutes, or until chicken is cooked. Stir through chickpeas and spinach continue cooking for a few minutes, uncovered if the sauce needs to reduce. Scatter over coriander and almonds to serve. 1 fennel bulb, thinly sliced (fronds reserved) ½ garlic clove, minced ¼ tsp fennel seeds salt & cracked pepper JAPANESE MISO BEEF & EGGPLANT top with blueberries and ALPS. Energy: 1333kJ (318 Cals) Protein: 16.4g Fat: 6.5g (sat 1g) Carbs: 47.8g (Sugar 20g) Fibre: 4.9g CHICKEN & DATE TAGINE SERES 4 2 tbs olive oil 480g chicken thighs, fat removed & cut in half 1 red onion, chopped 2 garlic cloves, crushed 1 tsp ground cinnamon 2 tsp ground cumin 1 tsp smoked paprika 1 lemon, zested 1 yellow capsicum, deseeded & sliced into strips 8 pitted dates, halved 400g tin chopped tomatoes ½ cup water 400g tin chickpeas, well rinsed 150g baby spinach leaves 2 tbs fresh coriander, chopped 1 tbs flaked almonds, toasted Heat 1 tbs oil in a non-stick saucepan and cook chicken pieces in two batches to brown. Set aside. Add remaining oil to the pan and cook onion, garlic, spices and zest for a few minutes until onion has softened. Return chicken to the saucepan, including any juices, stirring to coat chicken pieces. Cook for Energy: 1224kJ (292 Cals) Protein: 29g Fat: 9g (sat 2g) Carbs: 22.8g (Sugar 12.6g) Fibre: 7.6g MEDITERRANEAN EGGS 2 eggs ½ dried Italian herbs 1 tsp grated parmesan 20g prosciutto 1 tomato, cut in half ½ tsp balsamic vinegar oil spray Spray a non stick fry pan with oil and cook prosciutto until crisp. Set aside and keep warm. Spray pan again and cook tomato, cut side down for a few minutes until browned. Turn, sprinkle with vinegar and continue to cook. In same pan spray again and cook two eggs, sprinkled with herbs and cheese, to your liking. Serve with wholegrain toast. Energy: 962kJ (230 Cals) Protein: 22g Fat: 14g (sat 5g) Carbs: 3.3g (Sugar 3.2g) Fibre: 1.5g POACHED TREALLA WITH FENNEL 400g tin crushed tomatoes ½ tsp vegetable stock powder 2 x 150g trevalla fillets 2 tbs fresh parsley, chopped Heat oil in a non-stick frypan over medium heat. Add onion, fennel, garlic and fennel seeds, seasoning with salt and pepper. Cook until onions and fennel are soft. Add tomatoes and stock powder and bring to the boil. Cover and simmer for 5 minutes. Add fish, cover and cook for another 2 minutes. Remove fish from pan, then stir parsley and fennel fronds through the sauce. Spoon sauce and vegetables onto plates and top with fish. Energy: 777kJ (186 Cals) Protein: 27.2g Fat: 3.2g (sat 0.8g) Carbs: 11.2g (Sugar 10.9g) Fibre: 6.3g CHOC HAZELNUT SMOOTHIE 1 scoop chocolate protein powder 1 cup reduced-fat milk ½ banana, sliced 4 pitted dates 15g hazelnuts 2 ice cubes Place all ingredients in a blender and whiz until thick and creamy. oil spray 1 small eggplant, diced 300g lean beef mince 100g green beans, trimmed & sliced 4 leaves silverbeet, sliced including stems 1 tsp sesame seeds, toasted 4 sprigs of coriander SAUCE ½ tsp sesame oil 1 tbs miso paste ½ tsp brown sugar 1 tbs mirin 1 tbs light soy (tamari if gluten free) 1 red chilli, thinly sliced 1 tbs water Combine sauce ingredients and set aside. Heat a wok or frypan over high heat and toast sesame seeds for a minute until golden. Spray wok or pan with oil, add eggplant, spray with a little more oil and cook until browned, tossing regularly. Add beef and stirfry until brown. Add beans, silverbeet and sauce and cook until silverbeet has just softened. Remove from heat and scatter over toasted sesame seeds and coriander. Energy: 1320kJ (315 Cals) Protein: 38.3g Fat: 13.6g (sat 4.8g) Carbs: 9.3g (Sugar 6.8g) Fibre: 8.2g a few minutes. Add capsicum, dates, tomatoes and water. Bring to a simmer and cook covered for 35-1 tbs olive oil 1 red onion, thinly sliced Energy: 1320kJ (315 Cals) Protein: 20.6g Fat: 10.1g (sat 1g) Carbs: 36.6g (Sugar 34.6g) Fibre: 4.7g 31 32

17 WEEK 4 MUSHROOM & SPINACH OMELETTE 1 garlic clove, crushed 1 long fresh green chilli, seeded, finely chopped ½ tsp smoked paprika ¼-½ tsp ground chilli grill for 2-3 minutes each side. Split open pita breads on one side and spread with tzatziki, add lettuce, ½ tsp cumin seeds 1 clove of garlic, crushed tomatoes and fish and serve immediately. ¼ tsp black mustard seeds ¼ tsp ground turmeric ⅓ cup quinoa 400g tin crushed tomatoes 400g tin of butter beans (or any other type), drained & well rinsed Energy: 1350kJ (322 Cals) Protein: 28.7g Fat: 5.7g (sat 1.5g) Carbs: 38g (Sugar 7.2g) Fibre: 7g Olive oil spray ⅔ cup chicken stock ½ tsp salt 50g mushrooms, quartered 1 spring onion, finely sliced ½ cup frozen peas (defrosted) 2 cups broccoli florets ¼ bunch Italian parsley, chopped 20g low fat feta cheese NOTES 50g baby spinach 2 eggs 2 tbs water salt & pepper 10g grated parmesan cheese ¼ cup fresh parsley, chopped 10g toasted cashews ¼ cup coarsely chopped coriander Heat a large saucepan over high heat. Spray with oil, add half the chicken and cook, stirring occasionally, till brown all over. Set aside. Repeat process with the remaining chicken and set aside. Heat oil in non stick pan over medium heat. Add onion and cook until onion has softened. Add spices & garlic and continue to cook for a few minutes more until the spices are aromatic. Add tomatoes bring to a simmer and cook for 10 minutes or until the sauce has reduced & thickened. Heat a non-stick frypan over medium heat. Spray Spray pan, add onion and cook for 5 minutes or until Add beans and continue to cook over low heat for 5 with oil and saute mushrooms for a few minutes. onion softens and begins to brown. Add garlic, chilli, minutes to heat through and allow flavours to infuse. Add spring onion and cook a few minutes more. cumin, mustard seeds and turmeric and cook, stirring, Stir through parsley and serve on sourdough toast. Add spinach leaves and cook until spinach has wilted. for 1 minute. Add quinoa, stock and chicken and bring Sprinkle with fetta cheese & garnish with parsley. Remove from pan and set aside. Wipe pan clean, spray with oil and heat over medium to low heat. Whisk together eggs, water and salt and pepper. to the boil. Reduce to a simmer, cover and cook for minutes or until liquid is absorbed and quinoa is tender. Meanwhile, place peas and broccoli in a Energy: 518kJ (123.9 Cals) Protein: 8.2g Fat: 4.5g (sat 1.3g) Carbs: 12.6g (Sugar 11g) Fibre: 6.8g Pour egg mixture into pan and cook for a few minutes until egg starts to set. Add mushroom mixture and continue cooking. Sprinkle with parmesan and parsley, fold in half and serve. small bowl, cover with boiling water and cling wrap and stand for 5 minutes. Drain vegetables and stir through quinoa. Scatter over cashews and coriander to serve. POCKET PITAS WITH GRILLED FISH FILLETS Energy: 704kJ (168 Cals) Protein: 17g Fat: 10.3g (sat 4.5g) Carbs: 2g (Sugar 1.5g) Fibre: 2.4g Energy: 1343kJ (321 Cals) Protein: 29.9g Fat: 10.3g (sat 2.3g) Carbs: 25.7g (Sugar 4.5g) Fibre: 9.9g 2 tomatoes, cut in wedges ¼ small red onion, thinly sliced 2 tsp balsamic vinegar INDIAN CHICKEN WITH QUINOA PILAF 200g lean chicken thigh fillets, cut into 2cm pieces 1 red onion, finely chopped SMOKED PAPRIKA BEANS 1 tsp olive oil 1 red onion, diced 1 tsp ground cumin 1 tsp ground coriander cracked pepper 2 x 100g fish fillets (eg. flathead) ½ tsp lemon pepper 2 wholemeal pocket pita breads 1 tbs low fat tzatziki 50g mixed lettuce Preheat BBQ or pan to high. Combine tomatoes, onion, vinegar and pepper and set aside. Spray fish with oil, dust with lemon pepper and cook on BBQ 33 34