Aussie Fitness Ltd Click Here for the Get Lean Vegetarian Guide

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Dinah Williamson
5 years ago
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1 Click Here for the Get Lean Vegetarian Guide

Get Lean Breakfast Greens Smoothie (Serves 1) For those following Month 1: Ingredients: ½ cup blueberries ½ medium banana 2 tablespoons oatmeal ½ cup almond milk 1 tablespoon chia gel (to make a gel

2 Get Lean Breakfast Greens Smoothie (Serves 1) For those following Month 1: Ingredients: ½ cup blueberries ½ medium banana 2 tablespoons oatmeal ½ cup almond milk 1 tablespoon chia gel (to make a gel soak 2 tablespoons of seeds in 1¼ cups of water for 15 minutes, it will keep in the fridge for 1 to 2 weeks) ¼ cup fresh spinach 1 teaspoon ground cinnamon 1 teaspoon grated ginger 3 sprigs parsley (the last 3 ingredients can be adjusted to your liking) 1. Place all ingredients into your blender & process until smooth. Banana, spinach & blueberries can be added frozen or fresh. Nutritional breakdown: Calories: 358.7, Fat: 8.2g, Carbs: 64.3g, Protein: 11.1g

For those following Month 2 & 3 Ingredients: ½ cup

cup almond milk 1 tablespoon chia gel (to make a gel soak 2

will keep in the fridge for 1 to 2 weeks) ¼ cup fresh spinach

parsley (the last 3 ingredients can be adjusted to your

Place all ingredients into your blend & process until smooth.

3 For those following Month 2 & 3 Ingredients: ½ cup blueberries 2 tablespoons ground flaxseed (flaxseed meal) ½ cup almond milk 1 tablespoon chia gel (to make a gel soak 2 tablespoons of seeds in 1¼ cups of water for 15 minutes, it will keep in the fridge for 1 to 2 weeks) ¼ cup fresh spinach 1 teaspoon ground cinnamon 1 teaspoon grated ginger 3 sprigs parsley (the last 3 ingredients can be adjusted to your liking) 1. Place all ingredients into your blend & process until smooth. Spinach & blueberries can be added frozen or fresh. Nutritional breakdown: Calories: 191.0, Fat: 9.4g, Carbs: 22.9g, Protein: 7.4g

(optional) 1 cup red capsicum (bell pepper), finely chopped ¼ cup chopped coriander (cilantro) ½ bunch fresh basil (Thai basil if you

4 Asian Style Lunchtime Lentil Loaf (Serves 8) Ingredients 1 cup of red lentils 2 cups of organic coconut milk 2 kaffir lime leaves 2 cups of spring onions (scallions) sliced ½ cup cooked quinoa ½ cup almond meal ½ cup flaxseed meal 1 tablespoon grated ginger (optional) 1 cup red capsicum (bell pepper), finely chopped ¼ cup chopped coriander (cilantro) ½ bunch fresh basil (Thai basil if you can get it), torn into small pieces 2 tablespoons lime juice & the zest of 1 lime 2 eggs, lightly beaten Fresh coriander (cilantro) to garnish

1. Preheat the oven to 190 C (375 F). 2. Place the lentils into a medium size saucepan with the coconut milk & kaffir lime leaves and then gently bring to the boil.

Prepare a loaf tin (approx. 21.5cm x 11.5cm or 9 x 5 inches) by spraying it with extra virgin coconut or olive oil then line it with baking paper. 4.

5 1. Preheat the oven to 190 C (375 F). 2. Place the lentils into a medium size saucepan with the coconut milk & kaffir lime leaves and then gently bring to the boil. Reduce the heat & allow it to simmer gently for 15 to 20 minutes until the liquid has been absorbed. Stir occasionally to prevent the lentils sticking to the bottom of the saucepan. 3. Prepare a loaf tin (approx. 21.5cm x 11.5cm or 9 x 5 inches) by spraying it with extra virgin coconut or olive oil then line it with baking paper. 4. Once the lentils are ready, remove the kaffir lime leaves. Stir in the spring onions, quinoa, almond meal, flaxseed meal, ginger, capsicum, coriander & basil. 5. Add the lime juice, zest, & eggs and mix well. Spoon into the prepared loaf tin. 6. Bake for 1 hour until golden brown. Remove from the oven & allow to cool for 5 minutes before turning the loaf tin over. It should easily come out of the tin. Then slice into 8 equal sized portions. Garnish with coriander & serve with 1 to 2 cups of salad or steamed vegetables. Nutritional information per piece: Calories: 225.9, Total Fat: 13.9g, Carbs: 16.8g, Fibre: 7.0g, Protein: 9.6g

garlic 1 medium zucchini, diced 1 cup mushrooms, diced 4 large tomatoes diced 2 cups of firm tofu, diced ½

6 Oven Baked Stuffed Eggplants (Serves 4) Ingredients: 2 medium to large sized eggplants 1 tablespoon extra virgin olive or coconut oil 4 spring onions (scallions) sliced or 1 small onion chopped 2 teaspoons crushed garlic 1 medium zucchini, diced 1 cup mushrooms, diced 4 large tomatoes diced 2 cups of firm tofu, diced ½ bunch basil leaves torn into small pieces 2 to 3 tablespoons of fresh oregano, chopped 1 tablespoon organic balsamic vinegar

1. Preheat the oven to 180 C (355 F). Line a baking tray with baking paper. 2.

Scoop out the flesh in the middle & chop this removed flesh into small, diced portions. 3.

Next add the diced eggplant, zucchini and mushrooms and cook until they have softened. 5.

Place ¾ to 1 cup of vegetable mixture into the middle of each eggplant shell.

7 1. Preheat the oven to 180 C (355 F). Line a baking tray with baking paper. 2. Halve the eggplants lengthwise then cut around the inside leaving a small border. Scoop out the flesh in the middle & chop this removed flesh into small, diced portions. 3. Heat the oil in a large non-stick pan over a medium heat. Add the onion and garlic cooking until they are lightly golden. 4. Next add the diced eggplant, zucchini and mushrooms and cook until they have softened. 5. Add the tomatoes, tofu, basil, oregano & balsamic vinegar. Stir gently for 5 minutes. 6. Place ¾ to 1 cup of vegetable mixture into the middle of each eggplant shell. Place them onto your prepared baking tray, lightly cover with foil & oven bake for 50 minutes until the eggplant shell has softened. 7. ½ an eggplant is one serve & you can add 1 to 2 cups of garden salad or steamed vegetables on the side if you wish. 8. You will have leftover tofu vegetable mixture. Keep this in the fridge to serve on toast or with eggs as a savoury breakfast. Nutritional information per ½ eggplant: Calories: 168.7, Total Fat: 6.7g, Carbs: 21.9g, Fibre: 7.8g, Protein: 10.7g

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,