MEGAFORMER CHALLENGE 2018 WEEK 1 - MEAL PLAN

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1 MEGAFORMER CHALLENGE 2018 WEEK 1 - MEAL PLAN TUES WED THURS FRI SAT SUN MON BREAKFAST Vanilla Berry Oats Coco-Nutty Banana Chia Toast Vanilla Berry Oats Coco-Nutty Banana Chia Toast Vanilla Berry Oats Coco-Nutty Banana Chia Toast Vanilla Berry Oats LUNCH Lean Green Wrap Dill Garlic and Lemon Fish with Peas and Quinoa Butternut Pumpkin and Brown Rice Salad Cauliflower and Quinoa Stir Fry Teriyaki Eggplant Salmon with Green Bean and Asparagus Salad with Balsamic Basil and Parmesan Grilled Roast Veggie Pasta Salad DINNER Dill Garlic and Lemon Fish with Peas and Quinoa Butternut Pumpkin and Brown Rice Salad Cauliflower and Quinoa Stir Fry Teriyaki Eggplant Salmon with Green Bean and Asparagus Salad with Balsamic Basil and Parmesan Grilled Roast Veggie Pasta Salad Hoisin Prawns and Edamame Stir Fry PLEASE NOTE: DINNER RECIPE WILL CREATE ENOUGH FOR LUNCH THE FOLLOWING DAY Kelley Sloan, One Wellness for LA Fit Studio 2018

2 MEGAFORMER CHALLENGE 2018 WEEK 1 - SHOPPING LIST FRESH PRODUCE banana strawberries and/or raspberries lemon x5 fresh dill fresh parsley fresh basil x2 fresh mint fresh garlic fresh ginger avocado cucumber bag of spinach lettuce green capsicum x2 yellow capsicum orange capsicum red capsicum alfalfa sprouts butternut pumpkin eggplant bok choy or pak choy Chinese cabbage 1/4 red cabbage cauliflower red onion spring onions 2 bunches of asparagus 3 handfuls of green beans snow peas edamame (fresh or frozen) medley cherry tomatoes (yellow/red/ blood red) zucchini MEAT AND SEAFOOD 500g white fish of your choosing 500g salmon fillets with skin on shelled and deveined prawns DAIRY Greek/natural/lactose free/coconut yoghurt shaved parmesan HEALTHY CARBOHYDRATES bread: spelt/rye/seed/wholemeal steel cut oats or quinoa flakes wraps: spinach/sweet potato/seed/rye/spelt/wholemeal tricolour quinoa brown rice vermicelli noodles pasta: spelt/brown rice/pulse/lentil/pea SEASONING AND OTHER salt and pepper Himalayan salt olive oil light sesame oil dark sesame oil coconut oil (optional) balsamic vinegar Dijon mustard cayenne pepper chilli flakes white chia seeds ground LSA coconut flakes dates honey smooth natural peanut butter 100% vanilla extract vanilla almond milk nut butter: peanut/cashew/almond/combo hummus slivered/sliced almonds walnuts pine nuts frozen peas 1 can of chickpeas tamari sriracha rice wine vinegar sesame seeds cornflour Kelley Sloan, One Wellness for LA Fit Studio 18 2

3 MEGAFORMER CHALLENGE 2018 WEEK 1 - RECIPES VANIL BERRY OATS 1/2 cup steel cut oats (quinoa flakes if you're Coeliac) 2 tbs vanilla almond milk 1 tbs ground LSA 1/2 tsp 100% natural vanilla extract 1/2 cup yoghurt Greek/lactose free/coconut 1/2 cup strawberries and/or raspberries, chopped to release juice 2 tbs slivered or sliced almonds (toast if desired), reserved Method - create the night before in a mug or jar add all ingredients (except reserved almonds) one at a time, combining as you go place in fridge overnight, top with almonds in morning COCO-NUTTY BANANA CHIA TOAST 2 slices of bread: spelt/rye/seed/wholemeal nut butter of your choosing: peanut/cashew/almond/combo 1/2-1 banana, sliced 1/2-1 tsp of white chia seeds coconut flakes honey Method toast bread spread a layer of nut butter on toast and top with banana sprinkle chia seeds and coconut flakes to taste add a light drizzle of honey Kelley Sloan, One Wellness for LA Fit Studio 18 3

4 LEAN GREEN WRAP 1-2 wraps of your choosing: spinach/sweet potato/seed/rye/spelt/wholemeal avocado (you may wish to freeze the rest of the wraps) cucumber, chopped spinach lettuce, chopped alfalfa sprouts green capsicum, chopped 1/2-1 lemon 1/2-1 teaspoon cayenne pepper himalayan salt olive oil (optional) Method spread avocado onto the wrap, sprinkle cayenne pepper and salt, add squeeze of lemon add all other vegetables to the wrap (this can be as much veg as you like) squeeze lemon juice, add a dash of olive oil (optional) and wrap it up DILL GARLIC AND LEMON FISH WITH PEAS AND QUINOA Ingredients 500g white fish 1-3 cloves fresh garlic, crushed 2-3 lemons, juiced, reserve rind of one lemons few sprigs of dill 1 cup cooked quinoa* 1 cup frozen peas lettuce olive oil * 1 cup of dry quinoa makes about 3 cooked cups so you can cook 1 cup of dry quinoa and use for this recipe and Cauliflower and Quinoa Stir Fry Method combine garlic, lemon rind, juice of 1-2 lemons, dill and 2 tbs of olive oil in a bowl and marinate the fish in the combined mix for at least one hour cook the quinoa cook the peas to heat through, then combine with cooked quinoa place 2-4 lettuce leaves as the base on your plate cook fish in a pan over medium heat until lightly browned and cooked through top the lettuce with half of the quinoa and peas, follow with half of the fish Kelley Sloan, One Wellness for LA Fit Studio 18 4

5 drizzle a little more lemon juice and olive oil if desired and add a few fresh sprigs of dill to taste BUTTERNUT PUMPKIN AND BROWN RICE SA D 1 cup cooked brown rice* 1 butternut pumpkin, chopped, skin on for nutrients if desired 1 can chickpeas 1 clove garlic, crushed 1/4 cup dates, chopped 1/4 cup walnuts, chopped 1-2 handfuls spinach parsley, chopped * Quantity of brown rice may vary depending on which type you buy (dry or parcooked), so follow packet for cooking instructions. We do not recommend cooking brown rice in advance as it can go very dry. Ingredients for vinaigrette 1/2-1 lemon, juiced 1/2-1 tsp Dijon mustard 2 tbs olive oil pepper and salt, to taste olive or coconut oil Method preheat oven to 180C and line a baking tray with baking paper coat pumpkin in a bit of olive or coconut oil and put in the oven for about 30 minutes or until cooked to your liking cook the rice put a dash of oil in a pan over medium heat and add garlic until fragrant add chickpeas to pan and cook until browned while the chickpeas are cooking, make your vinaigrette combining all ingredients in a cup or jar turn the heat to low and add spinach, dates, walnuts, cooked rice and cooked pumpkin to chickpeas in pan and stir through top with parsley and add a drizzle of the vinaigrette Kelley Sloan, One Wellness for LA Fit Studio 18 5

6 CAULIFLOWER AND QUINOA STIR FRY 3 cups cauliflower florets, chopped 1 cup green beans, chopped 1 red capsicum, chopped spring onions, chopped 1/4 red cabbage, chopped 1 cup of cooked quinoa sesame seeds 1/2-1 tsp of chilli flakes 2 tsp grated ginger 3 tbs tamari 3 tbs rice wine vinegar hummus (optional: I recommend the brand Obela for best nutritional value) sesame oil or olive oil Method cook the quinoa combine ginger, tamari, rice wine vinegar, chilli flakes and 1 tbs of spring onions and set aside put a dash of oil in a pan over medium heat and add the cauliflower, beans, capsicum and cabbage cooking until brightly coloured and starting to slightly brown turn the heat down to low and slowly add the sauce mix to pan, stirring and coating the vegetables put half of the quinoa into a bowl and top with half of the cauliflower stir fry adding some extra spring onions to taste and serving with a dollop of hummus TERIYAKI EGGP NT cups of cooked brown rice 1 eggplant, sliced long ways 1 bunch of bok choy or pak choy, chopped 1 small Chinese cabbage, chopped olive oil light sesame oil Ingredients for Teriyaki Sauce 1/2 cup tamari 3 tbs honey 2 tbs rice wine vinegar 2 tbs dark sesame oil 2 cloves garlic, crushed Kelley Sloan, One Wellness for LA Fit Studio 18 6

7 1 knob ginger, grated (about the size of the top of your thumb) sesame seeds 1 tsp cornflour Method cook rice heat a grill, grill pan or bbq and brush the eggplant pieces with olive oil and cook until tender and have grill marks on each side while the eggplant is cooking, combine teriyaki sauce ingredients (except cornflour) together in a pot over light heat, then add the cornflour slowly as you stir to thicken sauce to your liking in pan over medium heat add a dash of light sesame oil and cook the other veggies until brightly coloured put half the rice out and top with half of the green veggies and eggplant and top with half of the sauce SALMON WITH GREEN BEAN AND ASPARAGUS SA D BALSAMIC BASIL AND PARMESAN 500g salmon fillets with skin 1 red onion, finely chopped 2 bunches asparagus, chopped 2 handfuls green beans, chopped 3/4 cup fresh basil leaves, roughly chopped shaved parmesan olive oil balsamic vinegar pepper and salt Method in a pan over medium heat, put the onion in with a dash of olive oil and cook until fragrant and translucent, add beans and asparagus and cook until all are slightly browned in a separate pan over low to medium heat, place the salmon skin down making sure to move it gently around so as not to let it stick - the oiliness of the skin means you don't have to use oil in the pan (if you have very old or non stick cookware you may still need oil) turn over when you see the salmon has cooked about half way up and sear each side of the fillets until lightly browned stir basil leaves through veggies, add pepper and salt to taste serve half of the fish with half of the veggies and top the veggies with some shaved parmesan, a drizzle of balsamic vinegar and a drizzle of olive oil Kelley Sloan, One Wellness for LA Fit Studio 18 7

8 GRILLED ROAST VEGGIE PASTA SA D 2 cups cooked pasta: spelt/brown rice/pulse/lentil/pea 1 zucchini, chopped 1 punnet medley cherry tomatoes (red, blood red, yellow) 1 small yellow capsicum, chopped 1 small orange capsicum, chopped 2-3 tbs pine nuts goat s cheese feta 2 tbs basil, chopped 2 tbs mint, chopped 1 lemon, juiced olive oil Method cook pasta to al dente place capsicums and zucchini in a bowl and coat with a dash of oil on a grill plate, grill pan or barbecue, over low to medium heat, cook capsicums and zucchini until tender and char; when these are done to your liking set aside on a plate on some paper towel, add tomatoes on the grill for a quick char on each side while veggies are cooking, put a dash of olive oil in a pot and lightly toast the pine nuts to make the herb oil dressing, combine basil, mint, 2 tbs of olive oil and lemon juice and set aside drain the pasta and rinse return the pasta to the pot and add all the veggies and pine nuts and stir through drizzle the herb oil dressing over the pasta and stir through add some of the goat s cheese feta, to your liking, and stir through HOISIN PRAWNS AND EDAMAME prawns, shelled and deveined 1/2 packet vermicelli noodles 1 cup edamame (frozen edamame is easier is find, defrost in water) 1 green capsicum, sliced 1 cup of snow peas, chopped sesame oil Ingredients for Hoisin Sauce 5 tbs tamari 3 tbs smooth natural peanut butter 2 tsp honey Kelley Sloan, One Wellness for LA Fit Studio 18 8

9 2 tsp sesame oil 1 tsp sriracha (more if you want more heat or less if you prefer mild) 1 clove of garlic, crushed Method mix ingredients for hoisin sauce together and marinate the prawns while you prepare the rest of the meal in a pan over medium heat put a dash of oil and add veggies stirring for 5 minutes add prawns and sauce to the pan until cooked through and slightly browned soften vermicelli noodles and strain to serve, divide vermicelli noodles, prawns and vegetables between two plates Kelley Sloan, One Wellness for LA Fit Studio 18 9

10 MEGAFORMER CHALLENGE 2018 WEEK 1 - 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 Kelley Sloan, One Wellness for LA Fit Studio 18 10

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