28 Day Meal Plan Final
View your free 28 Day Summer Shape Up Challenge diet & nutrition E-book! This handy (and easy to follow) meal plan provides 8 simple & healthy recipes for weight loss and muscle gain to give you all the tools you need to sculpt your best body for the hours you're not working hard in the gym!
View your free 28 Day Summer Shape Up Challenge diet & nutrition E-book! This handy (and easy to follow) meal plan provides 8 simple & healthy recipes for weight loss and muscle gain to give you all the tools you need to sculpt your best body for the hours you're not working hard in the gym!
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High Protein Overnight Oats<br />
This versatile “no-cook” recipe is as perfect for breakfast as it is post-workout. You can make this whole batch (or<br />
even double it!) in under 10 minutes and you’ll have plenty of energy-providing oatmeal to get through the week.<br />
Nutrition Facts<br />
738<br />
Calories<br />
55 grams<br />
Protein<br />
63 grams<br />
Carbohydrate<br />
32 grams<br />
Fat<br />
Ingredients<br />
3/4 Cup Oats: Any version is fine: whole, steel cut, or quick.<br />
50g Whey Protein: Preferably Whey Protein Isolate or Concentrate, unflavoured is best but<br />
chocolate or vanilla are good too.<br />
1 tsp Cocoa Powder: This works well to enhance the flavour of chocolate protein powders but also<br />
provides some powerful antioxidants.<br />
½ cup (125ml) milk: whole fat will taste best.<br />
1 TBS (15ml) Coconut Oil: Medium chain triglycerides (MCTs) are good for the soul (optional).<br />
Cinnamon (to taste): Because what isn't better with cinnamon?<br />
Fruit: Berries or banana are best but be mindful of the extra calories in each (optional)<br />
Method<br />
1) Mix all dry ingredients in airtight container<br />
2) Add ½ cup water and continue to mix<br />
3) Place in fridge overnight to soak<br />
4) Pour over ½ cup milk before eating<br />
5) Mix & Enjoy
Spinach, Ham, & Avocado Egg White Omelette<br />
Forget the yolk, not the flavour! If a tasty, low calorie breakfast is what you’re after, then this and savoury ham,<br />
spinach and avocado egg-white omelette is for you (and it only takes 8 minutes to make!).<br />
Nutrition Facts<br />
390<br />
Calories<br />
30 grams<br />
Protein<br />
0 grams<br />
Carbohydrate<br />
27 grams<br />
Fat<br />
Ingredients<br />
6 Egg Whites: You can purchase these in cartons to make life easier<br />
2 TBS milk: whole fat will taste best.<br />
50g Lean Ham: Deli ham is freshest, watch for high sodium in preserved packets.<br />
1 TBS (15ml) Olive Oil: Medium chain triglycerides (MCTs) are good for the soul (for cooking).<br />
½ Cup Spinach: Because greens are always good<br />
¼ Avocado: Shepperd or Hass<br />
Method<br />
1) Whisk egg whites and milk in a medium bowl until soft peaks form<br />
2) Add small amount of spinach in the mixture<br />
3) Heat a 20cm (base) non-stick frying pan over medium heat & add oil to coat base of pan.<br />
4) Add egg white mixture to pan and spread out roughly. Cook for 2 minutes or until puffed<br />
and golden underneath. Loosen edge and flip over to cook for a further 1 minute.<br />
5) Turn out onto a plate, then top one half with the rest of the spinach, avocado & pepper<br />
6) Enjoy!
Tuna & Mayonnaise Wrap<br />
Quick and easy, this one is great to whip up in the morning before work, when you’re out for the day, or when you’re<br />
in a rush and headed back to the office.<br />
Nutrition Facts<br />
416<br />
Calories<br />
<strong>28</strong> grams<br />
Protein<br />
34 grams<br />
Carbohydrate<br />
18 grams<br />
Fat<br />
Ingredients<br />
1 (95g) tin tuna: Tuna in oil is best, but don’t shy away from the flavours<br />
1 TBS fat-free mayonnaise: Make sure it is the fat free kind!<br />
4 Cherry Tomatoes: Cherry tomatoes are the superior tomatoes<br />
½ Cup Spinach: Because greens are always good<br />
1 Tortilla Wrap: Any wrap is fine (wheat, rye, rice, etc.) just depends on your preferences<br />
Method<br />
1) Put spinach onto wrap<br />
2) Open can of tuna and empty contents onto tortilla wrap of choice<br />
3) Chop cherry tomatoes into halves and add to wrap<br />
4) Add mayonnaise<br />
5) Wrap like a burrito<br />
6) Dig in!
Stir-fried Chicken & Rice<br />
This healthy version of a favourite recipe will provide you with a good dose of protein and carbohydrates to get you<br />
through the afternoon. You can easily make this the night before and store it in your fridge to grab quickly on your<br />
way out the door.<br />
Nutrition Facts<br />
446<br />
Calories<br />
55 grams<br />
Protein<br />
<strong>28</strong> grams<br />
Carbohydrate<br />
7 grams<br />
Fat<br />
Ingredients<br />
200g Chicken Breast: Chicken breast is the leanest (& tastiest)<br />
½ Cup Brown Rice: Brown rice will keep you fuller for longer (and you can get little 90 second<br />
microwave ready cups which are super easy)<br />
½ Capsicum: Any colour is fine (but remember greens are always good)<br />
½ Onion: Don’t cry, they’re very good for you!<br />
1 TBS Soy Sauce: Try to find the low sodium kind<br />
1tsp Olive Oil: For cooking<br />
Method<br />
1) Cook rice in pot or microwave<br />
2) Chop/Dice veg into desired size and put aside<br />
3) Cut chicken into thin strips (as this is better for cooking<br />
4) Add chicken breast to pan and stir-fry in 1 tsp of the olive oil until tender (5-7 minutes)<br />
5) Turn down the heat, add in vegetables along with cooked rice, 1/3 cup water, cover, and<br />
simmer for 5-10 minutes.<br />
6) Add soy sauce & mix through<br />
7) Go Hard!
Garlic Chicken and Asparagus Stir-Fry<br />
A simple chicken and veggie stir-fry style recipe that’s quick and easy to throw together- we know this meal is similar<br />
to the lunch listed above, however this has been altered slightly to maximise weight loss (but it’s still tasty, I<br />
promise!)<br />
Nutrition Facts<br />
320<br />
Calories<br />
53 grams<br />
Protein<br />
3 grams<br />
Carbohydrate<br />
6 grams<br />
Fat<br />
Ingredients<br />
200g Chicken Breast: Chicken breast is the leanest (& tastiest)<br />
½ Capsicum: Any colour is fine (but remember greens are always good)<br />
3 Spears Asparagus: Or more, because it actually is the best<br />
5 White Mushrooms: The little cup kind are easiest to work with<br />
2 tsp Minced Garlic: Or fresh cloves, its up to you<br />
1 tsp Ginger: You can purchased minced ginger from Coles/Woolies (Masterfoods do a great one)<br />
1 TBS Soy Sauce: Try to find the low sodium kind<br />
1tsp Olive Oil: For cooking<br />
Method<br />
1) Chop/Dice veg to preferred size<br />
2) Cut chicken into thin strips (as this is better for cooking)<br />
3) Add chicken breast to pan and stir-fry in 1 tsp of the olive oil until tender (5-7 minutes)<br />
4) Lower heat slightly and add in vegetables along with garlic & ginger<br />
5) Stir until the asparagus is browning (5 minutes)<br />
6) Add soy sauce & mix through<br />
7) Eat!
Baked lemon Salmon & Broccolini<br />
Sheet Pan Lemon Garlic Salmon with Broccolini can be cooked and on the table in less than 30 minutes and is perfect<br />
for weight loss (without sacrificing any taste!).<br />
Nutrition Facts<br />
417<br />
Calories<br />
43 grams<br />
Protein<br />
0 grams<br />
Carbohydrate<br />
27 grams<br />
Fat<br />
Ingredients<br />
150-200g Salmon: Fresh deli salmon is best<br />
3-5 stalks Broccolini: Broccoli’s tasty brother<br />
½ Lemon: More if you’re a fan<br />
1 TBS Olive Oil: Extra Virgin, for cooking<br />
Rock Salt: To season your creation (optional)<br />
Method<br />
1) Preheat oven to 180 degrees<br />
2) Place Salmon on aluminium foil, add olive oil, lemon & rock salt and wrap<br />
3) Place in oven for 20-25 minutes<br />
4) Steam Broccolini on stove top (10 minutes before salmon is finished)<br />
5) Remove, unwrap and drizzle more lemon before serving<br />
6) Love it
Zucchini Noodles with Meatballs and Tomato Sauce<br />
This zucchini noodles with meatballs recipe makes a quick and easy size scalable, or family-sized meal, and will easily<br />
become a favourite (while also being the only “pasta” dish to help with your weightless goals).<br />
Nutrition Facts<br />
339<br />
Calories<br />
45 grams<br />
Protein<br />
6 grams<br />
Carbohydrate<br />
14 grams<br />
Fat<br />
Ingredients<br />
200 grams lean-mince meatballs: You could make your own, but why bother why they come predone?<br />
125 grams Zucchini Noodles: again, you could make your own, but it also comes in little microwaveready<br />
packs<br />
1TBS Garlic: More if you’re a fan<br />
1 Can Diced Tomatoes: Extra Virgin, for cooking<br />
1TBS Olive Oil: Extra Virgin, for cooking<br />
Rock Salt: But not too much<br />
Method<br />
1) Cook meatballs in shallow pan with 1 TBS olive oil on moderate heat for 10 minutes<br />
2) Steam or microwave Zucchini Noodles for 2-5 minutes<br />
3) Add tomato, garlic and salt to meat balls and cook for another 10 minutes<br />
4) Once cooked, serve meatballs on bed of zucchini & salt/pepper to taste<br />
5) Chow down
Juicy Pork Roast<br />
Who doesn’t love a roast? Especially when it helps your fitness goals! This low maintenance pork roast is a simple<br />
way to add a whole lot of flavour to your day!<br />
Nutrition Facts<br />
540<br />
Calories<br />
52 grams<br />
Protein<br />
44 grams<br />
Carbohydrate<br />
21 grams<br />
Fat<br />
Ingredients<br />
250 grams lean Pork Roast: (Per-Person) You can get these already ready to go at the supermarket<br />
1 Medium Sweet Potato (250 grams): (Per-person) roughly cut into 2cm pieces<br />
1 Medium Carrot: Also per person, so bump this number up if you’re hosting a dinner party<br />
2 Cloves Garlic: 2 of 8, it’s up to you<br />
½ Onion: Brown, and great for roasting<br />
1 Cup Diced Pumpkin: 2cm pieces, roughly similar to sweet potato<br />
1 Cup Green Beans: This was going to be “one handful of beans” so you can do either<br />
Rock Salt: The pink rock salt looks more impressive if you’re entertaining<br />
Method<br />
1) Preheat oven to 180 degrees<br />
2) Roughly dice the carrot, pumpkin and sweet potato and place onto baking tray<br />
3) Place prepared veggies in preheated oven for 20 minutes<br />
4) Score Pork roast, roughly cut onion & garlic cloves<br />
5) Remove roast after 20 minutes and add pork, onion & garlic<br />
6) Bake for a further 20 minutes<br />
7) Steam Beans on saucepan or in microwave for 4-5 minutes<br />
8) Remove from oven and serve with pepper to taste<br />
9) Demolish
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