RIDE CHALLENGE 2018 WEEK 4 - MEAL PLAN

Transcription

1 RIDE CHALLENGE 2018 WEEK 4 - MEAL PLAN MON TUES WED THURS FRI SAT SUN BREAKFAST Kale, Tomato, Haloumi + Poached Egg on Toast Banana + Blueberry Protein Pancakes Kale, Tomato, Haloumi + Poached Egg on Toast Banana + Blueberry Protein Pancakes Kale, Tomato, Haloumi + Poached Egg on Toast Banana + Blueberry Protein Pancakes Kale, Tomato, Haloumi + Poached Egg on Toast LUNCH Ginger Prawns Tandoori Lamb Pumpkin Soup Coconut Fish Curry Honey Soy Noodles Steak with Ricotta Smoked Mushrooms + Cayenne Corn Vegetarian Protein Pasta DINNER Tandoori Lamb Pumpkin Soup Coconut Fish Curry Honey Soy Noodles Steak with Ricotta Mushrooms + Cayenne Corn Vegetarian Protein Pasta Asparagus Stuffed Chicken Breasts with Lemon Broccolini Kelley Sloan, One Wellness for LA Fit Studio 2018

2 RIDE CHALLENGE 2018 WEEK 4- SHOPPING LIST FRESH PRODUCE fresh garlic fresh coriander fresh parsley kaffir lime leaves 1 green chilli 2 limes lemons bunch of bananas punnet of blueberries 3 punnets of grape or cherry tomatoes 1 onion 1kg of butternut pumpkin 1 sweet potato bunch of kale 1 large bag of spinach 1 red capsicum 1 green capsicum 2 broccolini 1 broccoli 1/2 cauliflower 2 asparagus green beans 1 zucchini 3 punnets of brown mushrooms 2-4 corn cobs 1 packet of baby corn DAIRY butter Greek or natural yoghurt cheddar cheese ricotta haloumi MEAT AND SEAFOOD g lamb loin g white fish 2 x g steak 500g free range chicken breast HEALTHY CARBOHYDRATES bread - anything but white rice or egg or soba noodles quinoa brown rice pasta: spelt/wholemeal/pulse/vegetable SEASONING AND OTHER salt and pepper sesame oil eggs honey cinnamon chilli flakes cayenne pepper paprika dried parsley sesame seeds chia seeds large can of coconut cream sliced black olives tamari mustard baking powder sultanas slivered almonds tandoori paste liquid vegetable stock lentils large can of cannellini beans string to wrap chicken

3 RIDE CHALLENGE 2018 WEEK 4 - RECIPES KALE TOMATO HALOUMI + POACHED EGG ON TOAST 1 piece of toast (your choice, except white) 1 free range egg 1-2 cups kale, chopped cherry or grape tomatoes, sliced in halves 3-4 slices haloumi, 1 clove fresh garlic, minced ½-1 tsp chilli flakes 1 lemon, halved butter fill a pot or pan with water and bring to the boil and pop your egg in to poach to your desired consistency in a large pan over medium heat, put a tsp of butter and sauté the garlic, kale and tomatoes on one side and brown the haloumi on the other put a piece of toast on while your other elements are cooking top the toast with the kale, tomatoes and haloumi, then the poached egg on top sprinkle with some chilli flakes and a drizzle of lemon BANANA + BLUEBERRY PROTEIN PANCAKES 2 bananas 2 eggs ½ tsp baking powder 1 tsp cinnamon 1 punnet blueberries 1 tsp chia seeds butter drizzle of honey *this will do you for the week pancakes per meal

4 in a blender, mixer, food processor or Thermomix put the bananas, eggs, baking powder, cinnamon, blueberries and chia seeds and mix until fully combined in a pan over medium heat, add a dollop of butter and cook the pancake batter you can do this all at once and then refrigerate them and heat them up in the mornings drizzle with some honey and a little extra butter and enjoy TANDOORI LAMB g lamb loin 1 cup tandoori paste (use your Food Labelling Card) coriander, to taste 1 cup Greek or natural yoghurt (no flavor) 1.5 cups cooked brown rice (1 cup uncooked makes 3 cups of cooked) 1/3 cup slivered almonds 1/3 cup sultanas 2 lemons 1 cup green beans, ends chopped, cut in half 1 bunch asparagus, ends chopped, cut in half 2-3 cloves fresh garlic, minced mix half of the yoghurt with the tandoori paste and as much coriander as you like and coat the lamb and leave to marinate put the rice on to cook in a pan over low heat, put a dash of and brown the almonds then place aside on some paper towel to absorb the oil in a pan over medium heat, put a dash of oil and cook the lamb to desired tenderness while the lamb is cooking, put a dash of in another pan and add the garlic until fragrant and add the greens and cook until browned stir the almonds and sultanas through the cooked rice serve half the lamb with the some yoghurt ad coriander with half the rice and half the veggies and a drizzle of fresh lemon over the top and save the rest for lunch tomorrow

5 PUMPKIN SOUP 1kg of butternut pumpkin, chopped, skin off 1 sweet potato, chopped 1L water ½ L vegetable stock 3 cloves fresh garlic, minced 1 onion, chopped natural yoghurt paprika bread to serve pour the water into a pot and bring it to the boil add onion, pumpkin and sweet potato to the pot with the minced garlic and vegetable stock and bring to the boil when all of the ingredients are nice and soft and the liquid has reduced put them into a blender and combine add back to the pot and heat as you like serve in a bowl and top with a sprinkle of paprika and some yoghurt and serve with some bread and keep the rest aside for lunch tomorrow COCONUT FISH CURRY g white fish of your choice, cut into inch pieces 1-3 kaffir lime leaves 1 green chilli, chopped coriander, to taste ½ green capsicum, chopped ½ red capsicum, chopped 1 packet of baby corn ½ cup lentils 1 large can coconut cream 1 cup cooked quinoa (1 cup of uncooked makes 3 cups of cooked) put the quinoa on to cook in a pan over medium heat, add a dash of oil and the green chilli and cook until fragrant add the capsicums, corn and lentils and cook for 5 or so minutes and then add the fish when the fish is slightly browned add the coconut cream, kaffir leaves and coriander and simmer for 3-5 minutes serve half of the curry with half of the quinoa and set the rest aside for lunch tomorrow

6 HONEY SOY NOODLES g of rice, soba or egg noodles 200g free range chicken breast, chopped, fat trimmed 2-3 tbs tamari 2-3 tbs honey 1 tbs sesame oil 1 cup broccoli florets, chopped 1 cup cauliflower florets, chopped 1 zucchini, chopped 1-2 limes, halved sesame seeds sesame oil combine the tamari, honey and tbs of sesame oil in a mug or jar in a pan over medium heat, add a dash of sesame oil and cook the chicken until cooked through add the veggies and cook until beginning to be brightly coloured and the chicken is beginning to brown pour the sauce into the pan and stir through prepare the noodles as per the packet instructions and then add to the pan and stir through serve half of the noodles for dinner and the other half for lunch tomorrow with a sprinkle of sesame seeds and fresh lime STEAK WITH RICOTTA MUSHROOMS + CAYENNE CORN 2 x g pieces grass fed steak 2 punnets brown mushrooms, ends cut off, chop the ends up 2-4 corn cobs 2 cloves garlic, minced 1 tbs dried parsley paprika cayenne pepper ricotta butter *serve with mustard if you wish

7 preheat oven to 200 degrees mix the minced garlic with a tbs or two of so it s easier to distribute over the mushrooms line two baking trays with baking paper on one tray put the corn and drizzle with and some cayenne pepper to your taste on the other tray spread out the mushrooms, and drizzle with the garlic oil mix, add a dollop of butter and stir the mushrooms around and sprinkle with paprika to taste put the veggies in the oven, including mushroom ends, and leave to cook for between minutes, turning halfway through when the veggies are almost done, sprinkle the parsley over the mushrooms cook the steak in a pan over medium heat to your desired tenderness serve one piece of steak with half the corn and half the mushrooms with a dollop of ricotta on top of them and save the rest for lunch tomorrow VEGETARIAN PROTEIN PASTA g pasta (lentil, pulse, pea, vegetable, brown rice, spelt - anything but white) 1 large can cannellini beans 1/3 cup sliced black olives 1 punnet cherry or grape tomatoes, halved 1 punnet brown mushrooms, chopped 2 cups spinach, chopped parsley, chopped, to taste 1 tsp mustard 1-2 lemons, halved put the pasta on to cook mix the mustard and lemons in a mug or jar and add oil creating the consistency that you like in a pan over medium heat, add a dash of oil and add the cannellini beans and mushrooms until starting to brown; then add the olives and spinach and tomatoes until they begin to wilt drain the pasta and add to the pan with the veggies split the pasta between your dinner plate and a container for lunch tomorrow and drizzle your dinner with half of the dressing and save the rest for tomorrow

8 ASPARAGUS STUFFED CHICKEN BREAST WITH LEMON BROCOLLINI 300g free range chicken breast, halved horizontally (can halve again, vertically if you prefer), fat trimmed off 1 bunch asparagus, chopped 2-4 slices cheddar cheese 2 bunches broccolini, chopped 2-3 lemons, halves slivered almonds, to taste salt and pepper string to wrap the chicken breasts preheat oven to 180 degrees and line a baking tray with baking paper stuff each breast with 2+ sticks of asparagus and 1-2 slices of cheese; wrap together with string and season with salt and pepper put the chicken onto the baking tray and place in the oven for minutes in pan with a dash of cook the broccolini and almonds until slightly browned serve half of the chicken with half of the broccolini and drizzle the broccolini with some fresh lemon juice and keep the rest aside for lunch tomorrow

9 RIDE 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

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