RIDE CHALLENGE 2018 WEEK 5 - MEAL PLAN

Transcription

1 RIDE CHALLENGE 2018 WEEK 5 - MEAL PLAN MON TUES WED THURS FRI SAT SUN BREAKFAST Tropical Oats Moroccan Baked Eggs Tropical Oats Moroccan Baked Eggs Tropical Oats Moroccan Baked Eggs Tropical Oats LUNCH Asparagus Stuffed Chicken Breasts with Lemon Broccolini Vietnamese Steak Salad Kale, Beetroot + Chickpea Salad Sriracha + Lime Salmon with Slaw Chorizo, Rocket, Mushroom, Ricotta + Tomato Pasta Coconut Crusted Chicken with Green Salad Turmeric Yoghurt Dip Spicy Lamb Kebabs with Bean, Potato + Parmesan Salad DINNER Vietnamese Steak Salad Kale, Beetroot + Chickpea Salad Sriracha + Lime Salmon with Slaw Chorizo, Rocket, Mushroom, Ricotta + Tomato Pasta Coconut Crusted Chicken with Green Salad Turmeric Yoghurt Dip Spicy Lamb Kebabs with Bean, Potato + Parmesan Salad Quinoa Crusted Fish with Chilli, Kale, Spinach + Sweet Potato Salad Kelley Sloan, One Wellness for LA Fit Studio 2018

2 RIDE CHALLENGE 2018 WEEK 5 - SHOPPING LIST FRESH PRODUCE fresh Thai basil fresh mint fresh garlic fresh ginger 1 green chilli 2 red chilli 7 limes 4 lemons 2 kiwi fruit 2 mangoes ½ pineapple passionfruit pulp (can if no fresh) 5 tomatoes 2 punnets cherry/grape tomatoes 2 onion 2 Spanish onion spring onions 1 sweet potato 4 potatoes 2 bunches of kale 2 bags of rocket 2 bags of spinach 1 bag of slaw mix 1 red capsicum 2 green capsicum 1 yellow or orange capsicum 2 cucumber green beans snow peas 1 punnet of brown mushrooms 4 beetroots 2-4 radishes MEAT AND SEAFOOD bacon chorizo 250g lamb cut of your choice g salmon fillets, skin on or off g white fish of your choice 300g sirloin steak 300g free range chicken breast HEALTHY CARBOHYDRATES steel cut oats or quinoa/rice flakes dried vermicelli noodles brown rice wholemeal or plant based pizza base quinoa DAIRY parmesan cheese Goat s cheese feta Greek or natural yoghurt ricotta SEASONING AND OTHER salt and pepper + Himalayan salt + sesame oil balsamic vinegar eggs pure vanilla essence pure maple syrup honey chilli powder/cayenne pepper paprika cumin turmeric dried coriander dried parsley dried rosemary dried oregano white chia seeds pepitas dessicated coconut + shredded coconut/ coconut flakes coconut and/or almond milk green olives fish sauce tamari or soy sauce sweet chilli sauce sriracha 1 large can of red lentils 1 large can of chickpeas bamboo skewers slivered almonds bread crumbs/gf breadcrumbs optional - mustard + mayonnaise

3 RIDE CHALLENGE 2018 WEEK 5 - RECIPES TROPICAL OATS 1 cup steel cut oats or quinoa/rice flakes if gluten free 1 tbs white chia seeds ½-1 cup coconut or coconut/almond milk blend ¼ cup coconut or natural yoghurt 1 tbs pure vanilla extract 1 tsp pure maple syrup shredded coconut or coconut flakes kiwi fruit, chopped mango, chopped pineapple, chopped passionfruit pulp (fresh or canned) *this makes 1 serve so you could multiply it and prepare the week in one batch or make a few separate ones and pre prepare combine well the oats, chia seeds, milk, yoghurt, vanilla extract and maple syrup and place in the fridge overnight top with a mix of kiwi fruit, mango, pineapple, coconut flakes and drizzle with some passionfruit pulp MOROCCAN BAKED EGGS 4-6 rashers bacon, chopped 6 eggs 1 onion, chopped 1 red capsicum, chopped 4-5 tomatoes, chopped 1 large can red lentils 1 red chilli, chopped 1 clove garlic, minced ½ tsp cumin ½ tsp paprika ½ tsp turmeric ½ tsp dried coriander

4 ½ tsp dried parsley in a pan over medium heat, put a dash of and add chilli, garlic and onion until fragrant add the bacon and capsicum and cook until beginning to brown add the tomato with all of the pulp and juices that come with it and stir through combining all the ingredients in the pan sprinkle the herbs and spices across the veggies and stir through make six little holes in the pan and crack the eggs into the holes and cover the pan with a lid and cook for at least 5 minutes or until the eggs are cooked through serve two eggs with some of the mix for each meal VIETNAMESE STEAK SALAD 300g sirloin steak, chopped g dried vermicelli noodles 1 cucumber, chopped 1 green capsicum, chopped 2-4 radishes, chopped ½ cup Thai Basil, chopped ½ cup mint, chopped 1-2 spring onion, chopped 1 green chilli, chopped 1-2 tbs fish sauce 1-2 tbs soy sauce 1 clove fresh garlic, minced 1 tsp ginger, finely diced or grated 1 tbs sesame oil 1-2 limes, halves mix the fish sauce, soy sauce, garlic, ginger, sesame oil and the juice of one lime and marinate the steak for at least a few hours if not overnight prepare the vermicelli as per the packet instructions combine the noodles with the veggies, herbs and chilli and split between two plates in a pan over medium heat, add a dash of sesame and cook the steak to your liking split the steak between the two dishes and drizzle with the rest of the marinade and an extra squeeze of lime enjoy one for dinner and save the rest for lunch tomorrow

5 KALE BEETROOT + CHICKPEA SALAD 1 bunch kale, chopped 1 large can chickpeas, rinsed ½ Spanish onion, chopped 4 beetroots, peeled and chopped Goat s cheese feta, to taste ¼ -1/3 cup slivered almonds dried oregano dried rosemary 1-2 lemons, halves 2 tbs honey preheat the oven to 200C line a baking tray with baking paper and spread the beetroot, chopped onion and chickpeas on it; drizzle with and sprinkle with oregano and rosemary to taste place the baking tray in the oven and cook until the chickpeas are crunchy and the beetroot is beginning to brown while the veggies are cooking, combine the honey, 1 lemon (2 after you ve tasted it and see what s right for your palate) and 1-2 tbs of added a tbs at a time in a pan or pot over low heat, put a dash of oil and brown the slivered almonds combine the kale, chickpeas, onion and beetroot and sprinkle with the slivered almonds and Goat s cheese to taste drizzle with the lemon and honey dressing and enjoy half of the salad for dinner and the other half for lunch tomorrow SRIRACHA + LIME SALMON WITH SLAW g salmon skin on or off 1 large packet slaw mix 2-3 limes, halved 1-2 tsp Sriracha sauce 1-2 tbs sweet chilli sauce 1.5 cups of cooked brown rice (1 cup uncooked makes 3 cups of cooked)

6 cook the brown rice combine sweet chilli, sriracha and lime juice (add the juice one lime at a time to taste) in a mug or jug and marinate the salmon in the mix for a few hours in a pan over medium heat, put a dash of oil and cook the salmon fillets to your liking if you wish to brown and cook the slaw you can with a little oil in a pan or you can have it raw split the rice and slaw between two plates and top each with a piece of salmon drizzle each with a little of the marinade and eat one for dinner and keep the other aside for lunch tomorrow CHORIZO ROCKET MUSHROOMS RICOTTA + TOMATO PASTA 1 packet of pasta of your choosing - anything but white! 1 chorizo, chopped 1 small bag rocket, chopped 1 onion, chopped 1 punnet brown mushrooms, chopped 1 punnet grape or cherry tomatoes, chopped 2 cloves garlic, minced 1-2 lemons, halved ricotta, to taste cook the pasta in a pan over medium heat, put a dash of oil and add the onion and garlic and cook until fragrant add the mushroom and chorizo and cook until browned; then adding the tomatoes and just stirring through until they char and get a little pop stir the cooked pasta and rocket through the other ingredients and add ricotta to taste and a drizzle of and lemon serve half for dinner and keep the rest aside for lunch tomorrow COCONUT CRUSTED CHICKEN WITH GREEN SALAD + TURMERIC DIP 300g free range chicken breast into smaller sized breasts, fat trimmed, sliced into smaller breasts 1-2 tbs desiccated coconut 1 cup breadcrumbs or gluten free bread crumbs 1-2 eggs rocket

7 spinach, chopped cucumber, hcopped green capsicum, chopped turmeric Greek or natural yoghurt green olives balsamic vinegar combine the breadcrumbs and coconut evenly on a plate whisk up the two eggs and put into a bowl coat a breast in the egg and then coat in the coconut crumb mix and repeat this with all of the pieces adding more mix to the plate if you need too in a pan over low to medium heat, put a dash of and cook the chicken through and until the crumb begins to brown combine vegetables into a salad put ½ tsp of turmeric into ½-1 cup yoghurt and stir through; add a little more turmeric bit by bit to taste if you wish serve half the chicken with some of the turmeric yoghurt and half the salad and dress with some balsamic and ; keep the rest aside for lunch tomorrow SPICY LAMB KEBABS WITH BEAN POTATO + PARMESAN SALAD 250g of lamb cut of your choice, cut into smaller pieces for kebab skewers bamboo skewers ½- 1 tsp paprika ½ -1 tsp cumin ½ - 1 tsp cayenne pepper/chilli powder 1 Spanish onion, chopped 1 orange or yellow capsicum, chopped 1 cup green beans, chopped 1 cup snow peas, chopped 1 fresh clove of garlic, minced dried rosemary 4 white potatoes, peeled, chopped ½- 1 cup of parmesan cheese salt and pepper mustard of your choice to serve (optional) preheat the oven to 200 degrees place potatoes on a baking tray with baking paper; drizzle with some and season with salt, pepper and some rosemary and put into the oven for min or until cooked to your liking

8 season the lamb with a mix of paprika, cumin and cayenne pepper to your taste put the meat on the skewers alternating with the capsicum and onion in a pan over medium heat, put a dash of oil and add the garlic until fragrant; add the beans and snow peas and cook until they turn a bright green colour; remove from pan and put into a bowl on a grill pan or on the bbq, cook the kebabs until tender and slightly browned mix the potatoes with the beans and stir through the parmesan serve half of the kebabs with half of the parmesan bean and potato salad and keep the rest aside for lunch tomorrow; serve with mustard if you wish QUINOA CRUSTED FISH WITH CHILLI KALE SPINACH + SWEET POTATO SALAD g white fish of your choice 1 cup cooked quinoa 1 egg dried parsley 1 clove fresh garlic, minced 1 red chilli, chopped 1 bunch kale, chopped 1 small/medium bag of spinach 1 sweet potato, chopped, leave skin on for maximum nutrients 1 punnet cherry or grape tomatoes, halved 1-2 tbs pepitas 1 lime, halved Himalayan salt and pepper whole egg mayonnaise to serve if you wish cook quinoa as per the packet instructions preheat the oven to 200C and line a baking tray with baking paper place sweet potato on baking tray and add a drizzle of oil and sprinkle with Himalayan salt and pepper and put in the oven to cook to minutes or until cooked to your liking whisk up the egg and coat one side of each piece of the fish with it spread the garlic across the fillets and sprinkle with parsley and top with the cooked quinoa in a pan over medium heat, add a dash of and put the fish on to cook fillet side down for 3-5 minutes until almost cooked through; then place on a lined baking tray in the oven until cooked through and the quinoa crisps up combine the kale, spinach, tomatoes, chilli, pepitas and sweet potato in a bowl and drizzle with lime to dress serve half of the fish with half of the salad and keep the rest aside for lunch tomorrow

9 RIDE CHALLENGE 2018 WEEK 5 - 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

10 Disclaimer: By participating in this One Wellness Nutrition Plan, you accept and are bound by these terms and conditions without limitation, qualification or change. You represent that you have read and agreed to these terms and conditions at all times while using this program. You must be at least 18 years of age to access the material contained on without adult supervision. To access and use you warrant that you are at least 18 years old or have obtained parental permission. Any application of the recommendations set forth in this website and program from One Wellness, or in any personal consultation by phone, , in-person, or otherwise, is at the reader's discretion and sole risk. The information offered is intended for people in good health. Anyone with previous or existing medical conditions of any nature should consult a doctor before starting any diet or exercise program. Even if you have no known health problems, it is advisable to consult your doctor(s) before making major changes in your lifestyle. The material contained on and in this Nutrition Plan, is provided for educational and purposes only and is not intended as medical advice. The information contained on this website and program should not be used to diagnose or treat any illness. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. The information on this website is not intended to treat, diagnose, cure or prevent any disease, metabolic disorder or health problems. We cannot and do not give you medical advice. You should seek prompt medical care for any specific health issues and consult your doctor before purchasing any product(s). We do not recommend the self-management of health problems. Information obtained by using our services is not exhaustive and does not cover all diseases, ailments, physical conditions or their treatment. Use of the programs, advice, and information contained on and in the program, The participation in this One Wellness Nutrition Plan is at the sole choice and risk of the reader. You understand and agree that you will indemnify, defend and hold us and our affiliates harmless from any liability, loss, claim and expense, including reasonable lawyer's fees, arising from your use of our website and program, or your violation of these terms and conditions. Author's Disclaimer: The author of the One Wellness Nutrition Plan is not a medical doctor. The advice the has provided herein, is based on a nutrition qualification, years of practical application, dealing with the needs of their own health and physique as well as the needs of others. Any recommendations the author may make to you regarding diet, supplements and herbal or nutritional treatments must be discussed between you and your doctor(s) to ensure protection for the client and One Wellness. The unauthorised reproduction or distribution of this copyrighted work is illegal. Criminal copyright infringement, including infringement without monetary gain, is punishable by law.