The following meal plan has been designed by an Accredited Sports Dietitian, Accredited Practising Dietitian and Accredited Nutritionist and is aimed to suit The Fit Lab gym members who are currently wanting to maintain a healthy muscle mass and reduce body fat. By following the recipes supplied and with the addition of 2 snacks per day the plan will provide approx. 1300-1500cal (5460-6300kj) per day. On average, each day of the plan will provide a macronutrient breakdown of 40% carbohydrates, 32% fat and 28% protein. * Note that this will change slightly depending on which meals are eaten together and snack choices. Things to note: If you are aiming to increase muscle mass or do >1hr per day of high intensity physical activity, you have increased energy requirements (>1500cal/day) and should aim to adjust the meals as indicated with an asterisk (*) at the bottom of each recipe If your energy requirements exceed 1800cal per day you should aim to consume at least 3 snacks per day from the provided list as well At the end of the document you will find a list of food substitutions, should you not like the foods recommended in a recipe, as well as a list of free vegetables and snacks If you are unsure whether you have increased energy requirements or if the plan is suitable for you, please consult with an Accredited Practising Dietitian or Accredited Sports Dietitian for further assessment and advice
BREAKFAST Muesli Cereal Prep time: 5min Prep time: 5min 1 small tub reduced fat greek/natural yoghurt ½ green apple, sliced thinly Handful berries 1/2C untoasted natural muesli 3 x Weetbix ½ cup skim milk or milk alternative ½ banana, sliced 2tbs flaked almonds or other nuts - Place the muesli in a bowl. Top with the yoghurt and fruit - Place the Weetbix in a bowl. Top with the sliced banana and nuts - Add milk Calories: 366 (1537kj) Total fat: 9g Fibre: 8g Protein: 24g Carbohydrates: 44g Calories: 303 (1273kj) Total fat: 11g Fibre: 7g Protein: 12g Carbohydrates: 54g * If you have increased energy requirements increase yoghurt to 250g and muesli to ¾ cup * If you have increased energy requirements increase Weetbix to 4 and 4tbs nuts
BREAKFAST Eggs and mushrooms on toast Vegetable and cheese omelette Prep time: 10-15min Prep time: 10-15min 2 x eggs (boiled or poached) 5 x mushrooms 2 x slices wholegrain bread Olive oil spray 2 x eggs Spray oil 1 x slice wholegrain bread, toasted 2 x mushrooms ½ tomato 1tbs grated cheese Handful baby spinach leaves - Boil or poach the eggs as desired - Slice the mushrooms and cook in a pan with spray oil, season with salt and pepper - While the mushrooms are cooking, toast the bread - Top the toast with the eggs and mushrooms Calories: 385 (1617kj) Total fat: 16g Fibre: 4g Protein: 23g Carbohydrates: 34g * If you have increased energy requirements increase to 3 eggs and add more mushrooms - Dice the tomatoes and slice the mushrooms. Crack eggs into bowl and whisk lightly - Spray oil into pan over low/medium heat. Pour in egg mixture and allow to cook for 1 minute until the egg begins to cook - Top half the egg mixture with the sliced tomato, mushrooms, baby spinach and grated cheese. Fold over the plain half of the omelette onto the half with the vegetables and cook for 1-2 minutes until firm. Remove from pan and serve with the slice of toast Calories: 330 (1386kj) Total fat: 16g Fibre: 4g Protein: 23g Carbohydrates: 22g * If you have increased energy requirements increase to 3 eggs and add extra veggies
BREAKFAST Banana pancakes Nutty banana porridge Prep time: 10-15min Prep time: 10min 1.5 x large bananas Sprinkle of cinnamon 1 x egg ½ cup reduced fat greek/natural yoghurt ¼ tsp vanilla extract/essence Spray oil ½ cup traditional rolled oats 1 x banana (½ sliced and ½ mashed) ¾ cup skim milk or milk alternative 1tbs cup mixed raw nuts/seeds Pinch cinnamon - Mash 1 of the bananas and mix in the egg, vanilla and cinnamon - Heat a pan to medium heat and spray with oil to coat - Drop about 2tbs of the batter into the pan and cook for around 1min or until the bottom is golden - Flip the pancake and cook the other side (should make 3-4 small pancakes) - Transfer the cooked pancakes onto a serving plate and top with the yoghurt and sliced ½ banana Calories: 334 (1403kj) Total fat: 10g Fibre: 5g Protein: 19g Carbohydrates: 45g * If you have increased energy requirements increase to 2 bananas and ¾ cup yoghurt - Combine milk and oats in a microwave-safe bowl - Cook on high for 2 ½ min, stir the porridge and add in the cinnamon and mashed portion of the banana and then cook for a further 2min - Remove from microwave, top with the sliced portion of the banana, mixed nuts and another sprinkle of cinnamon Calories: 374 (1571kj) Total fat: 8g Fibre: 8g Protein: 14g Carbohydrates: 63g * If you have increased energy requirements add ¼ cup reduced fat Greek yoghurt on top
Avocado and feta smash Prep time: 10min BREAKFAST Breakfast quiches Prep time: 20-25min 2 x slices wholegrain bread ½ avocado 30g reduced fat feta cheese 6 x cherry tomatoes 1 x whole egg 1 x large wholegrain wrap or mountain bread 1 x egg white 30g reduced fat feta cheese ½ tomato, diced ¼ red capsicum, diced Handful baby spinach Spray oil - Mash the avocado in a bowl and season with salt and pepper to taste - Slice the tomatoes in halves or quarters - Toast the bread, top with the mashed avocado, sliced tomatoes and crumble over the feta cheese Calories: 382 (1604kj) Total fat: 21g Fibre: 11g Protein: 17g Carbohydrates: 41g * If you have increased energy requirements add 1 poached egg and increase feta to 50g - Pre-heat oven to 180c and spray a muffin tray with oil - Whisk the egg and egg white in a medium bowl, add the diced tomato, capsicum, baby spinach and crumbled feta, stir to combine - Cut the wrap into 3-4 rounds (using a glass or small bowl as a guide) and fit into the muffin tray holes - Pour the egg mixture evenly into the wrap-lined tray - Bake for 15-20min or until firm, serve warm or cold Calories: 367 (1514kj) Total fat: 14g Fibre: 6g Protein: 23g Carbohydrates: 31g * If you have increased energy requirements increase feta to 50g and use 2 whole eggs
LUNCH Open ham sandwich Chicken and veg pesto pasta Prep time: 10min 2 x slices wholegrain bread 6 x slices saved ham ¼ avocado ½ tomato sliced - Spread the avocado evenly among the 2 slices of bread - Top with saved ham and sliced tomato, season Prep time: 20min (best the night before) ½ cup dry pasta 2 x mushrooms, sliced 60g chicken breast, sliced thinly 1tbs pesto ½ cup pumpkin, cubed 5 x cherry tomatoes, halved Handful spinach leaves 5 x Kalamata olives, sliced Spray oil Calories: 352 (1878kj) Fat: 15g Fibre: 9g Protein: 19g Carbohydrates: 39g - Preheat oven to 180c and line a tray with baking paper. Toss the pumpkin cubes in a bowl with the spray oil and spread evenly on the baking tray. Bake for 10-15min or until browned - Meanwhile, bring a small saucepan of water to the boil, add the pasta and cook until al dente - In a small fry pan, cook the chicken breast, then add the sliced cherry tomatoes, mushrooms, olives and spinach leaves. Add the cooked pasta, roasted pumpkin and pesto and toss to combine, serve warm or cold * If you have increased energy requirements add a thin slice of reduced fat cheese to each Calories: 394 (1655kj) Protein: 29g Fat: 17g Carbohydrates: 29g Fibre: 4g * If you have increased energy requirements increase chicken to 100g
LUNCH Rice paper rolls Chicken and salad sandwich Makes: 4 Serve size: 2 rolls Prep time: 25min (best to prepare the night before) Prep time: 10min 150g chicken breast ¼ large red capsicum, sliced into matchsticks 4 x rice paper sheets 100g vermicelli noodles (cooked as per directions) ½ avocado, sliced ½ Lebanese cucumber, sliced into matchsticks ½ carrot, sliced into matchsticks ½ tsp sesame oil 1tbs soy sauce 1tsp lime juice 1tsp sweet chili sauce - Mix the soy sauce, chilli sauce, sesame oil and lime juice together in a bowl. Add the chicken, leave to marinate for 5min - Place the chicken in a fry pan over medium heat, turning regularly until cooked through. Cool slightly, slice and return to fridge to cool - Cook the noodles as per packet instructions and run under cold water to cool down - Following packet directions, soak the rice paper rolls in luke-warm water until almost soft, place on clean chopping board and pat dry with paper towel - Place 1/4 of the avocado, noodles, chicken and sliced vegetables into each rice paper roll and roll as per packet instructions. Enjoy 2 as a lunch serve Nutrition information per serve (2): Calories: 449 (1885kj) Protein: 27g Fat: 13g Carbohydrates: 56g Fibre: 5g * If you have increased energy requirements have 3 rolls per serve 2 x slices wholegrain bread 4 x slices cucumber ¼ avocado 4 x slices tinned beetroot ½ sliced tomato ½ carrot, grated 2 x lettuce leaves 60g sliced chicken breast - Spread the avocado on 1 slice of bread - Add the cheese, chicken and salad - Top with the second slice Calories: 410 (1722kj) Protein: 30g Fat: 13g Carbohydrates: 48g Fibre: 10g * If you have increased energy requirements add 1 slice of reduced fat cheese and increase chicken to 80g
LUNCH Chicken chopped salad Tuna and avocado crackers Prep time: 10-15min Prep time: 5min 80g chicken breast, chopped 1 x boiled egg, halved 2 cups chopped lettuce or spinach leaves ½ tomato, chopped ½ Lebanese cucumber, chopped ½ red capsicum, chopped ½ carrot, chopped ¼ avocado, chopped Dressing: 1tbs olive oil 1tsp balsamic vinegar ½ tsp Dijon mustard Sprinkle of pepper - Combine the lettuce with the other vegetables and chicken - To make the dressing, combine the oil, vinegar, mustard and pepper in a jar and shake until combined - Mix the desired amount of dressing through the salad and top with the boiled egg Calories: 432 (1814kj) Protein: 33g Fat: 27g Carbohydrates: 15g Fibre: 6g * If you have increased energy requirements increase to 2 x boiled eggs 4 x wholegrain crackers 1 x tin tuna or salmon in spring water ½ avocado 1 x tomato, sliced - Mash the avocado evenly onto the crackers, top with the tinned fish and tomato - Season with salt and pepper Calories: 308 (1294kj) Fat: 12g Fibre: 8g Protein: 21g Carbohydrates: 28g * If you have increased energy requirements have 1 x tub Chobani or YoPro yoghurt with your lunch
LUNCH Vietnamese style salad Brown rice salad Prep time: 20min (best to prepare the night before) Prep time: 15min ½ small Lebanese cucumber, sliced into thin matchsticks ¼ red capsicum, sliced into thin matchsticks 5 x cherry tomatoes ½ carrot, sliced into thin matchsticks ½ cup bean shoots 50g vermicelli noodles 80g lean beef steak, sliced thinly 1tbs crushed raw peanuts 1tbs coriander Dressing: 2tsp lime juice 2tsp fish or soy sauce 1tsp sesame oil ½ tsp brown or palm sugar ½ red chilli, optional - Cook the noodles as per packet directions, drain and set aside - Fry the steak strips, in patches, in a pan until cooked through - Combine the dressing ingredients in a jar and shake well to combine - Combine the noodles, bean shoots, sliced vegetables and coriander in a medium bowl, toss through the dressing - Top with the cooked beef and crushed peanuts Calories: 332 (1394kj) Fat: 14g Fibre: 4g Protein: 22g Carbohydrates: 29g * If you have increased energy requirements increase beef to 120g 1 x tin tuna in olive oil (not drained- acts as dressing) 125g brown rice (40sec microwave cup) ¼ red capsicum, diced ¼ red onion, diced 6 x cherry tomatoes Small handful parsley leaves, chopped - Combine the rice, chickpeas, parsley, vegetables in a bowl - Stir in the undrained tuna and mix to coat - Serve Calories: 352 (1478kj) Protein: 22g Fat: 10g Carbohydrates: 41g Fibre: 6g * If you have increased energy requirements add 100g drained tinned chickpeas/kidney beans
DINNER Chicken and pumpkin laksa Vegetarian pizza Prep time: 20min Prep time: 20min 1/3 jar pre-bought laksa paste 150ml light coconut milk ¾ cup water 1tsp fish sauce ½ tsp sugar ½ cup pumpkin, cut into cubes ½ cup bean shoots 100g chicken breast, sliced into thin strips ¼ cup coriander leaves, finely chopped 50g vermicelli noodles - Pour the laska paste into a medium saucepan over medium heat and fry for 1 minute or until fragrant - Add coconut milk, water, fish sauce and sugar and reduce to a simmer - Add the pumpkin cubes and chicken and simmer for 5-7min or until chicken is cooked through and pumpkin is tender, stir in coriander - Meanwhile, prepare noodles as per packet directions, drain and place in a large soup bowl - Top the noodles with the bean shoots and then pour the laska over the top into the bowl Calories: 559 (2378kj) Protein: 34g Fat: 18g Carbohydrates: 62g Fibre: 2g * If you have increased energy requirements increase chicken to 150g 1 x wholegrain wrap Handful baby spinach leaves 1tbs pizza sauce 30g reduced fat feta cheese Handful reduced fat grated cheese ¾ cup diced veggies (e.g. mushrooms, capsicum, roasted pumpkin, cherry tomatoes) - Preheat oven to 180c - Place the wrap on an oven tray, spread over the pizza sauce - Top the pizza with the mixed veggies, grated cheese and crumbled feta - Bake in the oven for 10-15min or until golden brown Calories: 433 (1819kj) Fat: 16g Fibre: 9g Protein: 20g Carbohydrates: 45g * If you have increased energy requirements add 50g of chicken/ham or 30g pine nuts
DINNER Steak with roast pumpkin salad and chimichurri Prep time: 30min 120g lean steak ½ cup pumpkin, diced Handful baby spinach leaves 30g reduced fat feta cheese 30g walnuts 5 x cherry tomatoes, halved ½ tsp paprika Spray olive oil Chimichurri: 1tbs olive oil 2tsp lemon juice ½ glove garlic, crushed 2tbs mixed herbs, finely chopped (e.g. oregano, thyme, parsley, rosemary, coriander) - Preheat oven to 180c and line a baking tray with paper - Coat the diced pumpkin with spray olive oil and paprika and spread evenly on the tray, roast for 15-20min or until cooked and golden - Meanwhile, combine the chopped mixed herbs, crushed garlic, olive oil and lemon juice in a small bowl, season with salt and pepper and stir well to combine. Set aside - Remove the pumpkin from the oven and set aside to cool - Toast the walnuts lightly in a small fry pan, set aside to cool - Fry steak in pan until desired doneness - Meanwhile, combine the baby spinach, cherry tomatoes, feta, walnuts and pumpkin in a bowl - Serve the steak, topped with the chimichurri sauce and salad on the side Calories: 473 (1987kj) Protein: 38g Fat: 30g Carbohydrates: 12g Fibre: 4g * If you have increased energy requirements increase steak to 150g and feta to 50g Lamb koftas with Greek salad and flat bread Prep time: 25min 100g lean lamb mince 1tbs breadcrumbs ½ an egg 2tsp Greek seasoning 1tbs tzatziki Handful baby spinach leaves 30g reduced fat feta cheese ¼ red capsicum 6 x cherry tomatoes ½ Lebanese cucumber 4 x Kalamata olives, sliced ¼ red onion ½ pre-bought wrap or flat bread Spray olive oil - Combine the lamb mince, Greek seasoning, breadcrumbs and egg in a bowl. Use your hands to mix well and shape into oblong shaped meatballs (should make approx 3) - Spray a medium sized pan with olive oil spray over medium heat - Fry the koftas, turning regularly during cooking for 10-15min or until cooked through - Meanwhile, combine the spinach, onion, tomatoes, cucumber, olives and feta in a bowl - Warm the flat bread in a pan over low heat until soft - Transfer the koftas to a plate and top with the tzatziki, serve with the salad and flat bread Calories: 524 (2200kj) Protein: 44g Fat: 24g Carbohydrates: 29g Fibre: 5g * If you have increased energy requirements increase lamb mince to 150
DINNER Teriyaki chicken sushi bowl Crispy skin salmon with sweet potato chips Prep time: 20min Prep time: 30min 100g chicken breast 1tbs teriyaki marinade 125g brown rice (40sec microwave cup) ½ cup cabbage ½ carrot ½ Lebanese cucumber 6 x edamame (heated as per packet directions) 1tbs pickled ginger ½ nori sheet 2tsp Kewpie mayonnaise * Note edamame can be found in the freezer isle of most supermarkets - Marinate the chicken breast in the teriyaki marinade and place back in the fridge while you prepare the vegetables - Shred the cabbage, grate carrot, slice the cucumber and remove the edamame beans from their pods, discard pods - Slice the nori sheet into thin strips - Remove the chicken from the fridge and fry in a non-stick fry pan for 5-10min over medium heat (turning regularly) or until cooked through - Heat the rice cup in the microwave for 40sec or until heated and place into a serving bowl - Slice the chicken - Top the rice with the vegetables, edamame and chicken - Top with pickled ginger, nori sheet slices and the kewpie mayo 1 fillet Atlantic salmon, skin on and de-boned 125g sweet potato, skin on½ bunch broccolini ½ bunch fresh asparagus Spray oil 1tsp paprika Salt and pepper - Preheat oven to 180c and line a tray with baking paper - Slice the sweet potato into chips or wedges, place in a medium bowl, spray with olive oil and season with the paprika, salt and pepper - Spread evenly on the oven tray and bake, turning once until golden brown (approx. 15-20min) - Once the chips are almost cooked, heat a small fry pan over medium heat and place the salmon, skin-side down and cook until skin is crispy (3-5min) - Turn the salmon and cook on the other side for a further 3-5min - While the salmon is cooking, steam the broccolini and asparagus in a microwave safe dish in 1cm water, lid on for approx. 3min - Remove the fries from the oven, serve with the cooked salmon and side of greens Calories: 559 (2347kj) Fat: 10g Fibre: 8g Protein: 36g Carbohydrates: 79g Calories: 489 (2053kj) Fat: 20g Fibre: 6g Protein: 42g Carbohydrates: 36g * If you have increased energy requirements increase chicken to 150g * If you have increased energy requirements increase sweet potato to 200g
DINNER Chinese pork stir fry Mexican beef burrito bowl Prep time: 15min Prep time: 20min 120g lean pork loin steak 2 x cups mixed sliced vegetables (e.g. mushrooms, snow peas, baby corn, capsicum, carrot) 100g fresh hokkien noodles 4tbs soy sauce 2tsp sugar 2tsp fresh ginger, minced 2 x garlic clove, minced 2tsp five spice powder Spray olive oil - Slice the pork loin steak into thin strips and place into a bowl - Combine the soy sauce, garlic, ginger, sugar and five spice in a separate bowl; stir well - Pour ½ the sauce over the pork and coat to marinate, save the remaining half as a sauce for the stir fry - Heat a wok over high heat and spray with oil, cook the pork quickly over high heat until cooked through (approx. 1-2min). Remove the pork and place into clean bowl - Toss the vegetables into the wok and cook through (approx. 1-2min), return the pork to the pan, along with the hokkien noodles and remaining sauce that was set aside - Toss to coat and heat through Calories: 449 (1886kj) Fat: 6g Fibre: 6g Protein: 32g Carbohydrates: 55g * If you have increased energy requirements increase pork to 150g and vegetables to 3 cups 100g lean beef mince 100g black or kidney beans, drained ¼ avocado, mashed ½ Lebanese cucumber, diced ½ carrot, grated 2 x lettuce leaves, chopped ½ tomato, chopped ¼ red onion, chopped 1tsp paprika 1tsp chilli powder ½ tsp ground cumin ½ tsp garlic powder Handful coriander leaves - To make the spice mix, combine the garlic powder, chilli powder, paprika and ground cumin together in a small bowl. Mix to combine - Heat a medium fry pan over medium heat, spray with oil - Place the mince in the pan and fry until brown, add the spice blend and stir. Add the beans and heat through - To serve, place the chopped cucumber, lettuce, tomato, carrot, coriander and onion in a bowl - Add the mince/bean mix and top with the mashed avocado Calories: 400 (1680kj) Fat: 14g Fibre: 16g Protein: 33g Carbohydrates: 37g * If you have increased energy requirements increase mince to 150g
Food substitutions: The following food substitutions are possible should you dislike a particular food listed in a recipe If you don t like: Fruits listed Vegetables listed Switch to: 1 pear, orange, mandarin, apple OR ½ cup melon, pineapple OR ½ banana, mango OR 2 kiwi fruit, plums, figs, apricots OR 2tbs dried fruit OR 1 cup berries, grapes Any free vegetable in the amount listed Yoghurt Protein listed Brown rice Skim milk or milk alternative (e.g. almond, soy) Equal quantity of different lean meat (e.g. chicken or pork) OR ¾ cup tinned legumes (e.g. kidney beans, chickpeas) OR 2 x eggs OR 100g tofu Equal quantity of basmati rice or quinoa Tinned tuna Tinned salmon OR 2 x boiled eggs OR 60g cooked lean meat/chicken Avocado 2tbs hummus, or light cottage or ricotta cheese
Free vegetable list: Non-starchy vegetables that can be used in place of those listed or as an addition to meals if needed Carrot Broccoli Broccolini Cauliflower Lettuce, any kind Baby spinach Cabbage, any kind Asparagus Snow peas Green beans Capsicum Cucumber Eggplant Zucchini Squash Brussel sprouts Bean shoots Alfalfa sprouts Tomatoes Leek Onion Spring onions Pumpkin Radish Artichoke Celery Fennel Watercress Asian greens Garlic Ginger Beetroot Parsnip Peas Turnip Silverbeet Mushrooms
Snacks: * Choose 2 per day, unless you have increased energy requirements, then choose 3 * All snacks are approx. 120cal (500kj) or less Higher protein 1 x boiled egg 1 x tin tuna, drained 1 x tub reduced fat greek yoghurt (e.g. Chobani or YoPro) 1 x small café-style coffee on reduced fat milk (e.g. latte) 50g sliced cold meat Higher carbohydrate 2 cups plain popcorn (add seasoning rather than salt for flavour. E.g. cinnamon, paprika, chili) 1 x serve fruit (1 pear, orange, mandarin, apple OR ½ cup melon, pineapple OR ½ banana, mango OR 2 kiwi fruit, plums, figs, apricots OR 2tbs dried fruit OR 1 cup berries, grapes) ¼ cup roasted chickpeas 1 x cuppa soup 1 x slice fruit toast with thin spread butter Be Natural muesli and quinoa bar Goodness Superfoods fibre boost bar Nice and Natural super grains muesli bar Higher fat 30g unsalted raw nuts (e.g. almonds, walnuts) Be Natural nut butter bar 1tbs nut butter Combination 2 x vitawheat crackers with spread of cottage cheese or hummus or light philly cheese + tomato 1 cup raw mixed veggies + 1-2tbs dip (e.g. hummus, tzatziki, salsa, cottage cheese) ½ tub reduced fat greek yoghurt + 8 raw nuts