Week 3

Let's go babe!

Important Week 3 Notes

1. SHOPPING LIST
Your shopping list assumes you will get everything from Sunday of Week 2 to the end of the day on Saturday Week 3

2. PREP
On Sunday before you begin:

  • Shop for Week 3
  • Make your Savoury Muffins + One Pan Chicken Broccoli + Pumpkin for dinner + your Mon +Tues lunches

3. PROTEIN POWDER
If it hasn't arrived for Thursday do this instead

4. SIDE EFFECTS
What to expect this week?


5. EXERCISE
Same as below + can increase to higher intensity exercise to 3 or 4 times a week.
Your energy + power in exercise should hopefully increase this week - time to amp up the exercise, if you desire.

In addition to walking + light to moderate exercise add in approx 2 HIIT sessions, runs, anything that gets your heart rate up for about 30 mins.
If you do a very hard session + you feel the amount of food in the plan just isn't enough, please add in an extra 200 calorie snack (using the snack ideas guide).

*If you're happy with current level of exercise - walks, pilates etc then keep to that.


6. COFFEE
You can have 1 coffee per day with 1/2 cup unsweetened almond coconut or macadamia milk.
Highly recommend Before You Speak Coffee.
*Enjoy your fave takeaway once or twice a week - weekends as a treat!

7. FREEDOM MEALS
Your freedom meals are the times you can eat whatever you desire - go out for dinner, grab takeaway + enjoy!

8. FINALE
As you're nearing the end of the week "what to do next"

Please reach out via email or on our DM's on socials for any support you need.

Macronutrient Breakdown

Meal Plan - Week 3

GROCERY LIST

This list is designed for 1 individual, if you are cooking for more than 1 person - adjust the portions accordingly.

The shopping list assumes you're making the whole batch of savoury muffins + dairy fress pesto. If you are only making the required serves, you can adjust the shopping list.
We recommend to make them all as they can be frozen for another time or for other family members.

The shopping list assumes you are shopping for Week 3 from Sunday of Week 2 to end of Saturday Week 3.


Anything with the ** symbol in the grocery list indicates it can be bought frozen to save $$

AISLES

  • Red wine vinegar
  • 2 cartons almond milk, unsweetened
  • Pine nuts (approx 30g)
  • 1 can light coconut cream
  • 1 jar red curry paste
  • 1 packet slendier edamame bean fettuccini
  • Tea (if don't already have)
  • Coffee (if don't already have)

DRIED HERBS & SPICES

  • Cinnamon
  • Dried Italian Herbs
  • Pepper
  • Salt
  • Thyme
  • Oregano
  • Mint
  • Dill
  • Chilli flakes

FRIDGE/FREEZER

  • 1 large tub Coconut or Greek Yoghurt, natural
  • 1 small block feta cheese
  • 1 bag frozen blueberries, raspberries or mixed
  • 1 block organic firm tofu (250g)
  • 30g feta cheese or vegan cheese
  • 70g parmesan cheese
  • 1 carton Eggs

*Some recipes require eggs whites - these can be swapped out to a gluten free egg replacer.
Recommended ones: Orgran Egg Replacer No Egg, McKenzie's Vegan Egg Replacer, PbCo Vegan Egg Replacer

MEATS/FISH

  • Chicken thighs, skinless (500g)
  • 1 chicken breast/tenderloins (450g)
  • 1 fillet salmon (skin off) (140g)
  • Pork tenderloin/fillet (130g)
  • Lamb tenderloin (150g)

VEGETABLES

  • 1 bunch basil
  • 1 bunch mint
  • 1 bunch oregano
  • 1 bunch dill
  • 1 bunch coriander
  • 1 bunch chives
  • 1 bunch parsley
  • 1 bunch
  • 2 bunches asparagus
  • 1 bag Spinach (350g) **
  • 1 punnet alfalfa or broccoli sprouts
  • 2 Red Capsicums
  • 3 Zucchinis
  • 1 bag rocket (100g)
  • 1 punnet Cherry Tomatoes
  • 2 heads broccoli **
  • 680g butternut pumpkin
  • 1 Red Onion
  • 8 cloves garlic
  • 2 bunches bok choy
  • 1 head Iceberg Lettuce (200g)
  • 1 Cucumber
  • 5 brussels sprouts
  • 1 bunch Broccolini
  • Snow peas (50g)
  • 1 Eggplant

FRUIT

  • 3 avocados
  • 3 apple
  • 2 lemons
  • 1 lime

OTHER

  • MCT Oil

Look for pure C8, C8 + C10, C8, c10 + C12.
Avoid those that say MCT oils from coconut oil.
Recommended brands - Bulletproof + Melrose.

  • Nutritional yeast flakes
  • Vanilla protein powder
  • Venerdi Paleo (Super Seeded) bread

MONDAY

  • BREAKFAST - Bulletproof Coffee

    Serves: 1

    Total Cooking Time: 2 Mins

    INGREDIENTS:

    • Black Coffee
    • MCT Oil
    • Almond, coconut or macadamia milk


    METHOD:
    STEP 1
    Make a cup of black coffee.
    STEP 2
    Add 1 tsp MCT oil + 1/2 tsp stevia (optional)
    STEP 3
    Pour into Nutribullet + blend for about 10 secs.
    STEP 4
    Pour into mug + enjoy.
    *Can add a splash of almond milk or enjoy as is.
    Swap the coffee to tea or have MCT oil alone

  • SNACK - Berry Bowl

    Serves: 1

    Total Cooking Time: 1 Min
    Calories: 340kcal
    Fats: 22g
    Protein: 18g
    Carbs: 12g
    Fibre: 12g

    INGREDIENTS:

    • 1/2 cup coconut yoghurt or Greek yoghurt
    • 1/2 cup berries of choice
    • 8 almonds
    • 1 tbsp chia seeds
    • 1/2 serve vanilla protein powder (or desired flavour)
    • 1/2 tsp stevia (optional)
    • 1/2 tsp cinnamon (optional)

    Optional toppings of nut butter, cacao nibs, coconut flakes, extra almonds or pepitas (just be conscious of calories)


    METHOD:
    STEP 1
    Thaw out berries (if frozen).

    STEP 2
    Add all ingredients to a bowl, stir + enjoy.

  • DINNER - Green + Lean Salmon Bake

    Serves: 1

    Total Cooking Time: 25 Mins
    Calories: 479kcal
    Fats: 32g
    Protein: 33g
    Carbs: 12g
    Fibre: 8g

    INGREDIENTS:

    • 1 garlic clove, crushed
    • 2 tbsp lemon juice
    • 1 tbsp lemon zest
    • 1 tbsp olive oil (for sauce)
    • 1 spray olive oil or coconut oil
    • 1/4 tsp salt
    • 1 salmon fillet (125g) - (skin off)
    • 5 brussels sprouts **
    • 4 spears asparagus
    • 1/4 head broccoli **
    • 2 tbsp parsley finely chopped

    *Change salmon to white fish or chicken - refer to protein page swaps
    **Feel free to use frozen veg in the recipe to save $$


    METHOD:
    STEP 1
    Preheat oven to 200 deg C.

    STEP 2
    Make the sauce by mixing together in a small bowl the garlic, parsley, lemon juice, lemon zest, olive oil + salt.
    Set aside.

    STEP 3
    Grease a large sheet pan or flat baking tray with 1 tsp of coconut or olive oil + place the salmon fillet in the middle. Spread the sauce over the salmon fillet.
    STEP 4
    Scatter the green vegetables around the salmon. Drizzle the vegetables lightly with olive oil (about 1 tbsp) + the juice of half of the remaining lemon. Sprinkle with a few pinches of sea salt + pepper.
    STEP 5
    Place the tray in the oven for 15 mins.

Marinate your meat first thing in the morning and precut your vegetables so everything is ready to go at dinner time.

TUESDAY

  • BREAKFAST - One Minute Vanilla Berry Pudding

    Serves: 1

    Total Cooking Time: 3 mins
    Calories: 347kcal
    Fats: 8g
    Protein: 28g
    Carbs: 12g
    Fibre: 3g

    INGREDIENTS:

    • 1 serve vanilla protein powder (approx 33g)
    • 2 heaped tbsp almond flour or almond meal
    • 2 tbsp almond milk, unsweetened or coconut milk
    • 1 large egg white
    • 1/4 tsp baking soda
    • 1 pinch salt
    • 1 tsp stevia (optional)
    • 1/2 tsp cinnamon
    • 1/4 cup berries of choice
    • 2 tbsp coconut yoghurt or 3 tbsp Greek yoghurt

    *Swap the egg white to a gluten free egg replacer + follow the instructions on the product to prepare.
    Recommended products are Orgran Egg Replacer No Egg, McKenxzie's Vegan Egg Replacer, Bob's Red Mill Egg Replacer, PbCo Vegan Egg Replacer.

    **Have your choice of fresh or frozen berries. Raspberries, strawberries, blueberries or mixed - whatever you desire.

    METHOD:
    STEP 1
    Place the protein powder, egg white, almond flour or meal, stevia, baking soda + a pinch of salt in a small bowl. Whisk together, gradually adding almond milk until a pancake-like batter is formed (not too thin + not too thick)

    STEP 2
    Place in the microwave for 1 min or up to 90 secs until risen + cooked through.
    STEP 3
    Meanwhile, place 1/4 cup of berries in a small bowl. When pudding is ready, swap + place berries in the microwave instead for 30 secs to 1 min until heated through.
    STEP 4
    Transfer the pudding onto a plate (or simply leave in the bowl), pour over the heated berries + top with 2 heaped tsp of coconut yoghurt.

  • DINNER - 10 Minute Red Curry Stir-Fry

    Serves: 2

    Total Cooking Time: 10 Mins
    Calories: 412kcal
    Fats: 27g
    Protein: 26g
    Carbs: 11g
    Fibre: 7g

    INGREDIENTS:

    • 240g organic, firm tofu
    • 2 tsp coconut oil or coconut oil spray
    • 2 garlic cloves, crushed
    • 2 bunches bok choy
    • 1/2 small head broccoli or cauliflower **
    • 140ml light coconut cream (approx 1/2 medium sized can)
    • 2 tbsp red or green curry paste
    • 1 cup coriander leaves
    • 1 pinch chilli flakes
    • 2 cup alfalfa/broccoli sprouts
    • 2 tbsp coconut aminos or tamari (optional)

    **Feel free to use frozen vegetables to save $$

    METHOD:
    STEP 1
    Chop the broccoli into small florets + slice tofu into cubes about - 0.5cm thick. Cut the bulb off the bok choy so you're left with just the leaves.
    STEP 2
    Heat a large pan or wok over medium heat + add the coconut oil + crushed garlic, stir for about a minute, then add the tofu + curry paste + stir every 30 secs or so for about 3 mins until fragrant.
    STEP 3
    Add in the broccoli, stir for a minute.
    STEP 4
    Add in the coconut cream, half of the coriander + the bok choy leaves, stir to combine. Then reduce heat to low-medium + cover with a lid. You want to leave the lid on for a few minutes, then check + see of the veggies are tender enough to serve. Continue to stir or put the lid back on.
    STEP 5
    Serve on top of a bed of sprouts (you may need to heat these up) or just stir them through the wok to heat them with everything else.
    STEP 6
    Top with extra coriander leaves, a sprinkle of chilli flakes + a dash of coconut aminos for extra flavour.

Eat your food as your medicine. Otherwise you have to eat medicine as your food.

WEDNESDAY

  • DINNER - Lemon + Garlic Chicken with Creamy Broccoli Mash + Asparagus

    Serves: 2

    Total Cooking Time: 30 Mins
    30 mins to 12 hr marinade
    Calories: 417kcal
    Fats: 26g
    Protein: 34g
    Carbs: 9g
    Fibre: 5g

    INGREDIENTS:
    For the chicken (Serves 3) * leftover to be used for lunch the following day

    • Chicken breasts/tenderloins (450g total)
    • 1 tbsp olive oil
    • 1 garlic clove, crushed
    • 1/2 tsp thyme
    • 1/4 tsp oregano
    • Pinch salt
    • Pinch pepper
    • Zest of 1/2 lemon

    Creamy Broccoli Mash (Serves 1)

    • 1/4 broccoli head **
    • 1 tsp organic butter or olive oil
    • 1/2 garlic clove
    • 1 tbsp parmesan (optional) or use nutritional yeast or 1 tsp nut cheese instead
    • 1 tbsp almond milk
    • 1 pinch salt

    • 4 spears of asparagus (swap to any other desired green)


    METHOD:
    STEP 1
    Mix chicken marinade ingredients together in a large zip-lock bag. Add chicken + massage marinade into meat until evenly coated. Seal the bag + place in a bowl in the fridge, let the chicken marinate for 30 secs or up to 12 hours - the longer the better.
    STEP 2
    Heat a fry pan on a medium heat. Place the chicken on the pan (make sure they are well-coated with the marinade). Cook until golden on one side, then flip + cook until cooked through.
    STEP 3
    Meanwhile, chop broccoli roughly. Steam for approx 3 to 4 mins until soft with a fork. Place all broccoli mash ingredients into a food processor + blend until smooth.
    STEP 4
    Chop ends of asparagus then steam or pan fry in the pan the chicken was in. Assemble one serve of chicken (1/3) alongside the mash + asparagus. season if needed + enjoy.

Love yourself enough to live a healthy lifestyle.

THURSDAY

  • BREAKFAST - Pan Fried Eggs + Asparagus

    Serves: 1

    Total Cooking Time: 5 min
    Calories: 328kcal
    Fats: 27g
    Protein: 15g
    Carbs: 4g
    Fibre: 3g

    INGREDIENTS:

    • 2 eggs
    • 4-5 spears asparagus *
    • 1 tbsp feta cheese (or nutritional yeast flakes)
    • 1 tbsp olive oil
    • 1 pinch salt
    • 1 pinch pepper
    • Chilli flakes (optional)

    *Swap asparagus to green of choice - broccolini or spinach works well
    METHOD:
    STEP 1
    Prepare asparagus by cutting off 3cm of the bottoms of the spears.
    STEP 2
    Heat fry pan over medium heat. Add the olive oil, followed by the asparagus + salt. Shake pan to coat asparagus + cook until tender (about 4 mins)
    STEP 3
    Crack eggs over the asparagus + sprinkle over the cheese. Reduce heat to low + cover with a lid. Cook until egg whites are firm + yolk is done to your liking.
    STEP 4
    Serve with freshly cracked pepper + chilli flakes.

  • LUNCH - Roast Chicken + Avocado Salad

    Serves: 1

    Total Cooking Time: 5 mins
    Calories: 503kcal
    Fats: 33g
    Protein: 37g
    Carbs: 8g
    Fibre: 5g

    INGREDIENTS:

    • 1/2 leftover chicken from last night *
    • 1/4 avocado
    • 2 cup lettuce or any leafy greens
    • 1/2 cup cucumber
    • 4 cherry tomatoes
    • 1 tbsp red onion, finely sliced
    • 1 tbsp olive oil

    *If you don't have leftover chicken use 3/4 roasted chicken breast (approx 100g)
    **Feel free to change up the salad vegetables, just keep them low carb.
    You can make the olive oil into a simple French dressing with vinegar + mustard.


    METHOD:
    STEP 1
    Assemble all in a bowl + top with olive oil + salt + pepper if desired.

  • DINNER - Red Curry Pork Steaks with Fresh Herb Salad

    Serves: 1

    Total Cooking Time: 20 Mins

    Calories: 440kcal
    Fats: 26g
    Protein: 33g
    Carbs: 12g
    Fibre: 6g

    INGREDIENTS:

    • 1 pork tenderloin or fillet (approx 130g) *
    • 1 tbsp fish sauce
    • 1 tbsp red curry paste
    • 1 tsp coconut oil
    • 1 tbsp olive oil
    • 1/2 lime, juiced
    • 1/2 tsp stevia, granulated
    • 1/2 cup coriander
    • 0.5 cup mint leaves
    • 1/2 red capsicum, thinly sliced
    • 1 cup snow peas, chopped
    • 2 cups rocket or other leafy green

    *If you don't like pork, swap to another source of protein using the protein conversions table


    METHOD:
    STEP 1
    Combine 1/2 tbsp fish sauce + red curry paste in a large bowl, add pork + toss well to coat.
    STEP 2
    Heat the coconut oil in a frypan over medium-high heat. Cook the pork, for 3-4 mins each side. Cover to keep warm while you prepare the herb salad.
    STEP 3
    For the herb salad, whisk together the remaining fish sauce, oil, lime juice + stevia in a large bowl. Add the remaining ingredients + toss well. Serve the pork with the herb salad.

You are what you eat so don't be fast, cheap, easy or fake.

FRIDAY

  • DINNER - Creamy Vegan Green Pesto Pasta

    Serves: 2
    Total Cooking Time: 20 Mins
    Calories: 288kcal
    Fats: 22g
    Protein: 12g
    Carbs: 9g
    Fibre: 10g

    INGREDIENTS:

    • 1 large avocado
    • 1 handful kale or spinach
    • 2 cloves garlic
    • 1/2 juice lemon
    • 1 bunch fresh basil
    • 3 tbsp pine nuts
    • 2 tbsp water
    • 1 tbsp olive oil
    • 2 large zucchinis
    • 2 serves (100g) Slendier edamame or black bean fettucine **

    *The sauce serves 3 with 1 serve used for this dinner. The remainder of the sauce is used over the weekend with the Keto Zucchini Fritters
    **If you can't find the edamame pasta buy a large zucchini + spiralize it. Heat these on a pan in 1 tsp olive oil + stir through the pesto until combined. Add 1 tbsp hemp seeds to serve to add extra protein + fibre.


    METHOD:
    STEP 1
    Boil water in a large pot.
    STEP 2
    Heat a small pan on medium heat, then throw in the pine nuts + toas them, stirring occasionally until lightly brown. Set aside.
    STEP 3
    Place 2 tbsp of toasted pine nuts (leave 1 for garnish) along with everything else in a food processor + blend until smooth. Taste + then season with salt + pepper until desired taste reached.
    STEP 4
    When water is boiling, add pasta as per the instructions on the packet (about 3 min max)
    STEP 5
    Serve pasta with 1/3 of pesto. You may want to return the pasta to the pot, over low heat + stir the sauce in.
    STEP 6
    Top with extra salt + pepper, the remaining 1 tbsp pine nuts + a few leaves of fresh basil.

    *Save the remaining pesto for the Keto Zucchini Fritters over the weekend

    Sprinkle with nutritional yeast or chilli if desired for extra flavour.

Being healthy is a success that many people forget to celebrate.

SATURDAY

  • BREAKFAST - Cinnamon Apple Protein Bowl

    Serves: 1

    Total Cooking Time: 2 mins
    Calories: 389kcal
    Fats: 21g
    Protein: 17g
    Carbs: 23g
    Fibre: 14g

    INGREDIENTS:

    • 1 small apple
    • 1/3 cup coconut yoghurt or 1/2 cup Greek yoghurt
    • 1/2 tsp cinnamon
    • 1/2 tsp stevia (optional)
    • 1/2 serve vanilla protein powder (approx 15g)
    • 2 tbsp chai seeds

    METHOD:
    STEP 1
    Chop apple into small cubes, place in a small mug, cover with a dash of water + sprinkle with cinnamon (and stevia if desired)
    STEP 2
    Place in microwave for 30 secs or until apple is slightly tender.
    STEP 3
    Remove from microwave + transfer to a small bowl + drain the excess water.
    STEP 4
    Serve with yoghurt, cinnamon, chia seeds + 1/2 scoop protein powder (mix through the yoghurt).

  • LUNCH - Asian Style Omelette

    Serves: 1

    Total Cooking Time: 15 Mins
    Calories: 322kcal
    Fats: 24g
    Protein: 16g
    Carbs: 8g
    Fibre: 4g

    INGREDIENTS:

    • 1 tbsp coconut oil
    • 10 string beans*
    • 4 small mushrooms**
    • 1 tsp fresh ginger, grated
    • 1 clove garlic, crushed
    • 1 tsp fish sauce
    • 1 tbsp tamari or soy suace
    • 1/2 tsp sesame oil
    • 2 eggs
    • 1/2 tsp curry powder
    • 4 slices cucumer
    • 1/4 cup coriander
    • 1 tbsp spring onion (chopped)
    • 1 pinch chill flakes (optional)

    *Use frozen vegetables to save $$
    **Swap mushrooms to eggplants or any other low carb vegetable you prefer


    METHOD:
    STEP 1
    Top + tail beans + slice in half. Dice/slice the mushrooms.
    STEP 2
    Whisk two eggs with a pinch of salt + curry powder.
    STEP 3
    Heat coconut oil in a frying pan over medium-high heat. Add vegetables + ginger. Stir fry for 2-3 mins, then add garlic, fish sauce, tamari/soy sauce. Cook for a further minute or two, then drizzle with sesame oil + move to a plate.
    STEP 4
    Pour egg mixture onto hot, empty frying pan (add some coconut oil if dry). Swirl egg mixture around to form a flat round omelette shape. Cook for 1 min until just slightly uncooked in the middle. Add the vegetable mixture in the middle + gently fold the omellete over. Transfer to a plate + serve with sliced cucmuber, coriander + chopped spring onion. Add chilli flakes if desired.

Whenever you see greens in a meal, you can add as much as you like -
greens are very low in calories.

SUNDAY

  • BREAKFAST - Avocado Smash on Toast

    Serves: 1

    Total Cooking Time: 4 mins
    Calories: 431kcal
    Fats: 27g
    Protein: 19g
    Carbs: 17g
    Fibre: 18g

    INGREDIENTS:

    • 2 slices Venerdi Paleo bread or another paleo bread
    • 1/2 avocado
    • 1 tsp lemon juice
    • 30g feta or vegan cheese
    • 3 cherry tomatoes, cut in half
    • 2 tbsp fresh basil, chopped
    • 1 pinch salt
    • 1 pinch pepper
    • 1/2 tsp chilli flakes (optional)


    METHOD:
    STEP 1
    In a bowl combine avocado, lemon juice, salt, pepper + chilli flakes.
    Mash together with a fork.
    STEP 2
    Toast 2 pieces of bread.
    STEP 3
    Stir through the cherry tomatoes, fresh basil + crumbled feta or vegan cheese then assemble on top of the toast.

  • DINNER - One Pan Chicken, Broccoli + Pumpkin

    Serves: 3

    Total Cooking Time: 40 Mins
    Calories: 443cal
    Fats: 22g
    Protein: 40g
    Carbs: 22g
    Fibre: 6g

    INGREDIENTS:

    • 500g skinless chicken thighs *
    • 1 head broccoli (approx 600g) **
    • 4 cups pumpkin cubes (1-inch cubes, approx 680g)
    • 1 medium red onion
    • 2 garlic cloves
    • 3 tbsp olive oil
    • 1 tsp dried Italian herbs
    • 1/2 tsp salt
    • 1 dash black pepper

    *Change chicken thighs to breast or tenderloins if preferred + increase amount to 550g
    **Use frozen vegetables to save $$


    METHOD:
    STEP 1
    Preheat oven to 190 deg C.
    STEP 2
    Chop chicken into medium sized cubes, broccoli into florets, onion into wedges, pumpkin into 1-inch cubes + crush the garlic.
    STEP 3
    Line a large baking tray with baking paper.
    STEP 4
    On the pan, combine the broccoli, pumpkin, onion + garlic.
    Drizzle olive oil + sprinkle with Italian herbs, salt + pepper.
    Toss to coat.
    Spread evenly amongst the pan, cover with foil + bake for 12 mins.
    STEP 5
    After 12 mins, remove from oven + add the chicken, toss around + place back in the oven for a further 8 mins to bake.
    Remove from the oven again, toss once more + place back in without the foil for another 5-10 mins or until chicken is cooked through + pumpkin is soft.

You should be so proud of yourself!

Week 2 baby - here we come.

WEEK 2