HEALTHY
Meal Guide
HEALTHY
hints . ideas . menus . recipes
ay 30-Denge ll Cha
HEALTHY Meal Guide
Hello, Challengers! 03 Healthy Hints 04 A Balanced Plate 05 Healthy Ideas 06 Healthy Menu 08 Healthy Recipes
10 Vanilla Berry Smoothie Bowl 11
Welcome to the Pilates Place Healthy in 30 Days Challenge.
We’ve found that most people find it hard to follow a meal plan and they eat similar things from week to week therefore this guide is designed to give you two weeks of variety, giving you the flexibility to create your meals based on your favourite foods for the remainder of the challenge or you can simply repeat the two weeks provided.
13 Double Choc Chip Protein Balls 14 Peanut Butter Energy Balls 15 Frozen “Cheesecake” Squares 16 Turkey Tacos 17 Mexican Bowl with Turmeric Fish 18 Lemon Chicken with Roasted Potato and Veggie Salad 19 Protein Turkey Buddha Bowl 20 Herbed Chili Chickpeas 21 Turmeric and Mushroom Scrambled Eggs 22 Tuna, Buckwheat and Cashew Salad 23 Salmon Burrito Bowl 24 Chilli Con Carne
Now, let’s get started!
25 Spinach & Mushroom Omelette
Cath - Pilates Place Owner
26 Mexican Chicken Jar 27 Chicken Stir-Fry 28 Quinoa Nasi Goreng 29 Cauliflower Rice
Follow us Don’t forget to follow us on Facebook and Instagram!
30 Pesto Chicken with Roasted Vegetables 31 Pan Fried Salmon with Veggie Mash 32 Middle-Eastern Lamb Lettuce Cups 33 Ricotta Stuffed Celery Boats 34 Poached Egg and Avocado
@pilates.place @pilatesplaceau
35 Moroccan Lamb with Roasted Cauliflower 36 Banana & Walnut Bread
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37 Snack Substitutes
02
hints . ideas . menus . recipes
This guide has been developed to support your challenge journey with nourishing, nutrient-dense, and delicious recipes. You’ll focus on finding a healthy balance of food with plenty of tasty snack alternatives. If you want to keep it casual, we’ve included general guidelines for healthy eating, so you can do it your way. Boost your calorie intake if you’re goal isn’t weight loss but the overall goal here is to change the way you eat and show you how simple healthy eating can be.
Almond Protein Shake
12 Choc Chia Breakfast Mousse
HEALTHY
09 Protein Macca Smoothie Bowl
HEALTHY Meal Guide
HEALTHY
Hints
01
04
06
It’s so common to have portion distortion and consume above the amount of food our bodies require. The best tips to reduce portions are using small plates and bowls. In addition following the Healthy Plate Model (see next page) will help ensure you are getting the right balance of protein, carbohydrates and vegetables.
Variety is the key. Eating a rainbow of fruits and vegetables ensures you’re getting an array of important antioxidants, vitamins and minerals.
Alcohol can still be part of a weight loss plan. However it is important to drink alcohol mindfully and moderately. It is recommended to have alcohol no more than 1-2 nights a week and no more than 1-2 drinks in a sitting. To accelerate weight loss results limit alcohol intake.
Be aware of portions
02
Eat colourfully
Red Foods: tomatoes, capsicum, strawberries, raspberries, red apples, cherries Green Foods: spinach, kale, cucumber, broccoli, peas, kiwi fruit, beans, celery
Up your daily Fibre intake
Orange foods: oranges, pumpkin, sweet potato, carrot, squash, apricots
Fibre is fabulous for keeping the bowel regular and digestive tract functioning optimally, regulating blood sugar levels and lowering cholesterol. Additionally fibre is very satiating, therefore aiding in long term weight loss. Aim for ~ 30g of fibre a day to reap these benefits. Top sources of fibre include vegetables, fruits, nuts, seeds, legumes, lentils, and whole grains, such as oats and quinoa.
Yellow foods: yellow capsicum, lemons, pineapple, lemons
03
Hydration
Reduce processed food Processed and packaged food can be very inflammatory and unhealthy to the body and are generally loaded with sugar, saturated fat and sodium. Reducing your intake of these foods, and instead opting for fresh, seasonal produce will ensure you’re getting essential minerals, vitamins and nutrients.
White foods: cauliflower, mushrooms, onion, garlic, ginger Blue/purple foods: blueberries, black berries, egg plant, red cabbage, plus, beetroot
05
Be aware of Alcohol intake
07
A Balanced Approach Aim for 3 regular meals each day and 2 snacks. Routine is the best way to create healthy habits and reach your weight loss goal. Be extra mindful of eating habits over the weekend as our regular routine is often different.
08
Meal plan & prep
Hydration is often overlooked but is an essential component of a healthy diet. Drinking plenty of water is the best way to stay hydrated. Aim for 3L of water daily. In addition be aware of other beverages such as soft drinks and sugar iced teas.
03
Planning your weekly meals is a great way to make sure you are prepared for your week ahead. You may find if you are time poor it my be easier to meal prep or “batch cook” on a Sunday night so you are stocked with healthy lunches for the week.
HEALTHY Meal Guide
A BALANCED
Plate
Leafy Greens
Grains
Protein
Fill 1/2 your plate with leafy greens and crunchy vegetables.
Fill no more than 1/4 of your plate with whole grains and/or legumes.
For the last 1/4, choose a palm sized portion of healthy protein.
Veggies provide maximum nutritional value with minimal caloric impact.
Fiber-rich whole grains help you feel full and satiated.
These foods provide protein and healthy fats, which can help prevent sharp rises in blood sugar
Our suggestions include: • Swiss chard • Bok choy • Argula • Broccoli • French beans • Brussels sprouts • Kale • Spinach
Our suggestions include: • Brown rice • Quinoa • Kidney beans • 100% whole wheat breads • navy beans • black beans • lentils
Our suggestions include: • Vegetarian protein such as beans & rice • Grass-fed meat • Eggs • Fish • Tempeh • Edamame We recommend that you incorporate healthy fats as accents to your meal or as part of your protein. Think: olive oil, avocado, nuts & seeds and their respective oils and butters.
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HEALTHY Meal Guide
HEALTHY
Ideas
BREAKFAST
LUNCH
Ideas
• Porridge with Berries • Overnight oats • Berry Smoothie • Eggs & Toast • Muesli/wholegrain cereal with fruit • Toast & Avo • Savoury breakfast egg muffins • Greek yoghurt with nuts and fruit
DINNER
Ideas
• • • • •
Ideas
Salad wrap Frittata & salad Chicken & vegetables Chicken & Vegetable stir fry Leftovers & salad
• • • • • • • •
05
Salmon & vegetables Chicken stir fry Cauliflower fried rice with chicken or tofu Sweet potato shepherds pie Roast chicken & vegetables Rice paper rolls Mexican chilli con carne with beans Vegetable Frittata
SNACK
Ideas
• boiled eggs • piece of fresh fruit + small handful of nuts • can of tuna (any flavour) + 3 vita wheat cracks or rice cakes • 3 x rice cakes + toppings (e.g avocado, cottage cheese, vegemite or peanut butter) • 1/2 cup of natural yoghurt + 1/4 cup mixed berries • vegetables sticks (e.g carrots) + hummus/tzatziki and small handful of nuts • 1 banana + boiled egg
HEALTHY Meal Guide
HEALTHY
Menu
Week 1
Breakfast
Snack
Lunch
Snack
Dinner
MON
Tumeric Mushroom Scrambled Eggs
Choc Chip Protein Ball
Turkey Buddha Bowl
Protein Shake
Lemon Chicken with Roast Veg Salad
TUE
Vanilla Berry Smoothie Bowl
Chilli Chickpeas
Lemon Chicken with Roast Veg Salad
Choc Chip Protein Ball
Salmon Burrito Bowl
WED
Protein Chia Pudding
Chilli Chickpeas
Salmon Burrito Bowl
Choc Chip Protein Ball
Chilli Con Carne
THU
Protein Maca Smoothie Bowl
Choc Chip Protein Ball
Chilli Con Carne
Protein Shake
Mexican Bowl with Tumeric Fish
FRI
Vanilla Berry Smoothie Bowl
Protein Shake
Mexican Bowl with Tumeric Fish
Choc Chip Protein Ball
Turkey Buddha Bowl
SAT
Spinach & Mushroom Omelette
Protein Shake
Turkey Buddha Bowl
Coconut Yoghurt
Mexican Chicken Jar
SUN
Tumeric Mushroom Scrambled Eggs
Coconut Yoghurt
Mexican Chicken Jar
Protein Shake
Middle-Eastern Lamb Lettuce Cups
06
HEALTHY Meal Guide
HEALTHY
Menu
Week 2
Breakfast
Snack
Lunch
Snack
Dinner
MON
Protein Oats
Peanut Butter Protein Ball
Middle-Eastern Lamb Lettuce Cups
Frozen Cheesecake Squares
Grilled Lean Steak, Roast Pumpkin & Green Veggies
TUE
Protein Oats
Frozen Cheesecake Squares
Grilled Lean Steak, Roast Pumpkin & Green Veggies
Peanut Butter Protein Ball
Chicken Stir-Fry 1 x Serve of Cauliflower Rice
WED
Protein Chia Pudding
Protein Shake
Chicken Stir-Fry 1 x Serve of Cauliflower Rice
Choc Chip Protein Ball
Quinoa Nasi Goreng
THU
Protein Oats
Peanut Butter Protein Ball
Quinoa Nasi Goreng
Frozen Cheesecake Squares
Pesto Chicken with Roasted Vegetables
FRI
Vanilla Berry Smoothie Bowl
Frozen Cheesecake Squares
Pesto Chicken with Roasted Vegetables
Peanut Butter Protein Ball
Pan Fried Salmon with Veggie Mash
SAT
Protein Maca Smoothie Bowl
Protein Shake
Pan Fried Salmon with Veggie Mash
Frozen Cheesecake Squares
Moroccan Lamb with Roasted Cauliflower
SUN
Poached Egg & Avocado
Peanut Butter Protein Ball
Moroccan Lamb with Roasted Cauliflower
Banana Bread
Tuna, Buckwheat & Cashew Salad
07
HEALTHY Meal Guide
The following recipes have been carefully selected to help you succeed in your challenge.
HEALTHY
Recipes
ay 30-Denge ll Cha 08
HEALTHY Meal Guide
HEALTHY
Recipes
Protein Maca Smoothie Bowl Ser
1 ves
Directions 1
IN GREDIEN TS • 20g chocolate protein powder • 10g maca powder • 60g frozen banana, chopped • 60g frozen mixed berries • 125ml unsweetened almond milk • Toppings • 10g chopped almonds • 10g coconut flakes
Add chocolate protein powder, maca powder, frozen banana, mixed berries and unsweetened almond milk in a blender. Blend until a thick consistency is formed
2 Pour the smoothie into a large bowl 3 Sprinkle the almonds and coconut flakes over the top 4 Serve.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Vanilla Berry Smoothie Bowl Ser
1 ves
Directions 1 Add the frozen berries, banana, cucumber, protein powder, stevia, almond milk and ice to a blender and blend until smooth
IN GREDIEN TS • • • • • • • •
50g frozen blueberries 50g frozen banana 100g cucumber, frozen 2 tbsp. (26g) vanilla vegan protein powder (all natural, no added sugar) 1/2 tsp. stevia 125ml unsweetened almond milk 50ml filtered water 1/2 cup ice
2 Pour the smoothie mixture into a bowl 3 Drizzle coconut cream on top and sprinkle with blueberries and desiccated coconut 4 Serve.
Toppings • 40ml coconut cream (canned) • 10g frozen blueberries • 10g desiccated coconut
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Almond Protein Shake Ser
1 ves
Directions 1 Add the protein powder and almond milk in a protein shaker
IN GREDIEN TS • •
30g natural protein powder (flavour of your choice) 300ml unsweetened almond milk
2 Shake vigorously until protein powder is dissolved 3 Serve.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Choc Chia Breakfast Mousse Ser
1 ves
Directions 1 Add avocado, protein powder, cacao powder, nutmeg, almond milk, yoghurt and stevia to a blender and blitz until smooth.
IN GREDIEN TS • • • • • • •
25g avocado 20g chocolate vegan protein powder (or flavour of our choice) 1 tbsp. (7g) cacao powder 1/4 tsp. ground nutmeg 100ml unsweetened almond milk 35g natural coconut yoghurt (unsweetened) 25g chia seeds
2 Stir through chia seeds. 3 Set in the fridge for 30 minutes to allow chia seeds to expand and mixture to thicken. 4 Serve.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Double Choc Chip Protein Balls Ser
5 ves
Directions 1 Combine protein powder, coconut flour and cacao powder in a bowl
IN GREDIEN TS • • • • • • • • •
20g chocolate vegan protein powder (or flavour of your choice) 15g coconut flour 2 tsp. cacao powder 1 tsp. greens powder 55g natural almond butter 30ml rice malt syrup 15ml filtered water 5g cacao nibs 10g raw unsalted walnuts, roughly chopped
2 Add in almond butter, rice malt syrup and water and combine with your hands until a sticky dough has formed. Mix through cacao nibs and walnuts 3 Using the palm of your hand, roll the mixture into 5 even balls and set in the fridge for half an hour 4 Serve 1 ball and refrigerate the leftover balls to be consumed over the week.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Peanut Butter Energy Balls Ser
5 ves
Directions 1
IN GREDIEN TS • • • • • •
70g raw rolled oats 60g natural peanut butter (no added sugar or salt) 30g vanilla or chocolate protein powder 30g desiccated coconut 1 tsp. (10ml) maple syrup 70ml hot water
Add all of the ingredients in large bowl and combine together with a spoon or clean hands. If required add more hot water to ensure the mixture sticks together
2 Roll the mixture into 5 large balls 3 Dish one ball and refrigerate the remaining 4 balls to consume over the week
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Frozen “Cheesecake” Squares Ser
5 ves
Directions 1 Add all ingredients to a blender and blend until smooth
IN GREDIEN TS • • • • • • •
200g cottage cheese 50g 100% natural cashew butter 1 tbsp. (13g) vanilla protein powder 1 tsp. vanilla extract 1 tsp. stevia 1/2 tsp. cinnamon ground 25ml filtered water
2 Pour mixture into a reusable plastic container (approx. 15cm x 10cm) and place in the freezer. The mixture should be about 2cm deep. Alternatively, you can use two smaller containers. After approximately 2 hours, cut the mixture into 10 squares (whilst still in the container) and return to the freezer for a further 2 hours, or until frozen 3 Serve 2 squares as a snack and freeze remaining squares for use throughout the week. **Note: The size and depth of your Cheesecake Squares will depend on the size of the container you are using. If you are making your squares larger or deeper, they may need longer in the freezer.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Turkey Tacos Ser
2 ves
Directions | 1
IN GREDIEN TS • • • • • • • • • •
250g raw turkey breast, sliced into 6 pieces (or turkey mince) 85g canned black beans, rinsed and drained 6 lettuce leaves 2 shallots, chopped 100g green capsicum, diced 50g avocado, chopped 1 tsp. chili powder 1 tsp. cumin 1 tsp. turmeric 1 tbsp. extra virgin olive oil
Makes 6 lettuce tacos
Heat olive oil in a non-stick fry pan over medium temperature and cook the turkey breast with chili powder, cumin and turmeric for 7 minutes, turning occasionally to ensure both sides are cooked. Once cooked remove from the heat
2 Lay out the lettuce leaves and evenly divide the cooked turkey between each lettuce taco 3 Evenly layer the shallots, capsicum, black beans and avocado on top of each turkey piece 4 Season with pepper and Himalayan salt if desired 5 Dish 3 protein turkey tacos on a plate and refrigerate the remaining tacos for tomorrow’s leftover.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Mexican Bowl with Turmeric Fish Ser
2 ves
Directions 1 Boil 30ml of water in a saucepan over medium temperature and cook the quinoa for 15 minutes. Once cooked set aside
IN GREDIEN TS • • • • • • • • • • • •
2 x 125g white fish fillets 1 tsp. turmeric 2 tsp. (10ml) extra virgin olive oil 2 garlic cloves, crushed 80g canned kidney beans, rinsed and drained 60g kale or spinach leaves 20g uncooked quinoa 1 small bunch coriander, finely chopped 50g red onion, diced 80g tomato, diced and deseeded 2 tbsp. freshly squeezed lemon juice Himalayan salt and pepper
2 To make the tomato-coriander combine the red onion, coriander, tomato, lemon juice, salt & pepper in a bowl. Set aside 3 Dust the fish fillets with turmeric to lightly coat 4 Heat 1 tsp. olive oil in a large cooking pan over medium-high heat. Add the garlic, beans, and kale and cook for a few minutes or until the kale is just wilted. (cover to keep warm) 5 Heat the remaining olive oil in a large non-stick pan over medium-high heat and cook the fish for 2-3 minutes each side or until golden and cooked through 6 Divide the quinoa into 2 serving bowls and top with the beans and kale mixture, fish and tomato coriander 7 Serve one bowl and refrigerate the second meal for tomorrow’s leftover.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Lemon Chicken with Roasted Potato and Veggie Salad Ser
2 ves
Directions 1 Pre-heat oven to 180 degrees and line 2 separate baking trays with baking paper
IN GREDIEN TS Lemon Chicken • • • •
2 x 100g raw, free range chicken breast 3 tbsp. freshly squeezed lemon juice 1 tbsp. dried basil leaves 1 garlic clove, crushed
2 Add the chicken to the tray and cover with the lemon juice. Sprinkle the basil over the top and spread the garlic over the chicken. Season with Himalayan salt and pepper. 3 Add the potatoes next to the chicken and drizzle 1 tablespoon of olive oil over the potatoes. Season with 1/2 tbsp. rosemary and Himalayan salt
Roasted Potato And Veggie Salad • • • • • • • • • •
4 Bake the chicken and potatoes in the oven for 30 minutes or until the chicken is cooked
300g uncooked red potatoes 200g broccoli florets 200g cauliflower, chopped 20g brown onion, sliced 200g green beans, ends trimmed 2 garlic cloves, crushed 1 tbsp. dried rosemary 8g sunflower seeds 10ml extra virgin olive oil 3 tbsp. balsamic vinegar
5 To prepare the vegetables, combine the broccoli, cauliflower, green beans and onion in a large bowl. Drizzle the remaining olive oil over the vegetables and season with rosemary and garlic. Bake the vegetables in the oven for 20 minutes or until golden brown 6 Divide the chicken between two plates 7
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Combine the cooked potato and vegetables. Drizzle balsamic vinegar over the vegetables and sprinkle sunflower seeds over the top. Divide the potato and veggie salad into two serves and add next to the chicken. Serve one and refrigerate the second serving for tomorrow’s leftover.
HEALTHY Meal Guide
HEALTHY
Recipes
Protein Turkey Buddha Bowl Ser
2 ves
Directions 1
IN GREDIEN TS • • • • • • • • • • •
200g lean turkey mince 100g broad beans 200g Brussels sprouts 400g cauliflower, chopped 200g carrot, cut into chips 20g brown onion, diced 10ml extra virgin olive oil 1 garlic clove, crushed 1 tsp. paprika 1 tsp. oregano 1 tsp. turmeric
Preheat oven to 180 degrees and line a baking tray with baking paper. Place carrots on the tray and bake in the oven for 15 minutes. Remove the tray from the oven and add the cauliflower and brussels sprouts to the tray. Drizzle one teaspoon over the vegetables and sprinkle the turmeric over the cauliflower. Bake in the oven for 15 minutes or until the cauliflower and brussels sprouts are golden brown
2 Heat one teaspoon of olive oil in a non-stick fry pan over medium temperature and saute the onion with garlic for a minute. Add the turkey mince, oregano, and paprika and continuing cooking for 7 minutes or until cooked. Set aside 3
To cook the beans, boil water in a saucepan over medium temperature and cook the beans for 2 minutes or until cooked. Drain the water and transfer the beans back into the saucepan
4 Divide the turkey mince, cauliflower, broad beans, brussels sprouts and carrot between two bowls 5 Dish one serving and refrigerate the second serve for tomorrow’s leftover.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Herbed Chili Chickpeas Ser
1 ves
Directions 1 Add chickpeas, dill and chilli to a bowl and mix well.
IN GREDIEN TS • • • • •
110g canned chickpeas, rinsed ¼ bunch dill, finely diced 1/2 long red chilli, finely diced ½ lemon, juiced Himalayan salt & pepper
2 Squeeze lemon juice over the top. 3 Season with salt and pepper. 4 Serve.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Turmeric and Mushroom Scrambled Eggs Ser
1 ves
Directions 1 Crack the eggs and egg whites into a bowl and whisk vigorously. Stir in the turmeric
IN GREDIEN TS • • • • • • •
2 organic free-range eggs 60ml egg whites (can buy liquid egg whites from supermarket) 60g mushrooms, chopped 20g spring onions, chopped 1 tsp. turmeric 15g sunflower seeds 5ml extra virgin coconut oil
2 Heat coconut oil in a non-stick fry pan over medium temperature and saute the spring onions and mushrooms for a few minutes 3
Pour the turmeric egg mixture into the fry pan and cook for 4-5 minutes. Whilst the egg is cooking, use a wooden spoon and gently push the egg mixture creating small lumps throughout
4 Sprinkle the sunflower seeds over the top 5 Once cooked transfer the turmeric and mushroom scrambled eggs to a bowl and serve.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Tuna, Buckwheat and Cashew Salad Ser
2 ves
Directions IN GREDIEN TS • • • • • • • • • •
50g uncooked buckwheat, rinsed (can swap for Quinoa) Himalayan salt & pepper 180g canned tuna in springwater, drained 15ml olive oil 10ml balsamic vinegar 1 tsp. dried oregano 1 medium (61g) carrot, grated 6 cherry tomatoes, sliced 2 cups (60g) baby spinach leaves 20g raw unsalted cashews
1
Boil 2 cups (250ml) of water in a saucepan over a medium heat and add in buckwheat. Cook for 20 minutes, covered, until buckwheat is cooked, but still tender to the bite. Season with a little salt and pepper and set aside.
2
Meanwhile, add tuna, olive oil, balsamic vinegar and oregano to a small bowl and toss well. Add to a bowl with carrot, tomatoes and spinach leaves and toss until veggies are dressed. And in cooked buckwheat and stir through.
3 Serve one bowl for lunch topped with half of the cashews and refrigerate the remaining portion for tomorrow’s leftovers.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Salmon Burrito Bowl Ser
2 ves
Directions 1
IN GREDIEN TS • • • • • • • • • • • • • • •
175ml boiling water 40g uncooked brown or basmati rice 10ml olive oil 2 long red chillies, finely diced 1 tsp. ground paprika 1 tsp. ground cumin 180g skinless salmon 30g frozen corn kernels, thawed 5 cherry tomatoes, halved 50g canned black beans, rinsed 1 medium (61g) carrot, grated 1/3 bunch coriander, diced 2 cups (60g) baby spinach leaves 1 lime, juiced Himalayan salt and pepper
Boil water in a saucepan over a medium heat. dd rice and reduce to a simmer. Cover and cook for 25 minutes or until rice is cooked. Once cooked, cover and stand for 5 minutes.
2 While rice is cooking, prepare the salmon. Add olive oil, chillies, paprika and one teaspoon of the cumin to a bowl. Add in salmon and coat well. 3
Heat a large skillet pan over a medium to high heat and add in salmon with any residual marinade. Cook for 8-10 minutes, or until just cooked. Flake the salmon using a fork until it is split into pieces.
4 Add in corn, tomatoes, black beans, carrot and remaining cumin and stir through. Cook for 2 minutes or until heated through. 5 Add the cooked rice, coriander and spinach leaves to the skillet pan and mix until well combined. 6 Squeeze lime juice over the lot and season with salt and pepper. 7 Serve half for tonight’s dinner and refrigerate remaining portion for tomorrow’s leftovers.
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HEALTHY Meal Guide
HEALTHY
Recipes
Chilli Con Carne Ser
4 ves
Directions 1
IN GREDIEN TS • • • • • • • • • • • • • •
1 tsp olive oil 1 medium brown onion 2 tsp mince garlic 500g lean beef mince 400g canned chopped tomatoes 2 tbsp tomato paste 1 red chilli, seeded, chopped finely 1 tsp ground coriander 1 tsp ground cumin 1/2 tsp chilli powder 1/2 tsp dried oregano ½ tsp ground cinnamon 400g can red kidney beans, drained, rinsed ¼ cup fresh coriander, to serve
Heat oil in a large non-stick frying pan over medium heat. Add onion & garlic until onions have softened. Add beef; cook stirring for 8 minutes or until browned. Add the tomatoes, stock, paste, chilli & spices; simmer gently for 45 minutes or until sauce thickens.
2 Add kidney beans; cook for 5 minutes or until heated through. 3 Serve with warmed brown rice, topped with avocado & Greek yoghurt on the side.
To serve • • •
200g microwave brown rice, warmed 1 medium avocado, chopped ½ cup plain yoghurt
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Spinach & Mushroom Omelette Ser
1 ves
Directions 1 Crack the eggs into a bowl and whisk. Season with Himalayan salt and pepper
IN GREDIEN TS • • • • • •
3 free range eggs 35g baby spinach leaves 75g mushrooms, chopped 25g red onion, diced 1 tsp. extra virgin olive oil 20g goat cheese
2 Heat olive oil in a non-stick fry pan over medium temperature and sauté the mushrooms, spinach, and onion for a couple of minutes 3 Pour the egg mixture into the pan and ook for a minute or until it begins to set 4 Flip the omelette over and continue to cook for a further 2 minutes. Fold the omelette in half 5 Serve the omelette on a plate and sprinkle the goat cheese over the top.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Mexican Chicken Jar Ser
2 ves
Directions 1
IN GREDIEN TS • • • • • • • • • • • •
200g raw organic chicken breast, chopped 1/2 cup corn kernels 2/3 cup canned black beans, drained and rinsed 1/3 cup shallots, chopped 1 cup shredded lettuce 10ml extra virgin olive oil 1 garlic clove, crushed 1 tsp. cumin 1 tsp. coriander 1 tsp. paprika ½ medium avocado freshly squeezed lime juice
Heat olive oil in a non-stick fry pan over medium heat and cook the chicken breast with shallots, paprika, coriander, garlic and cumin for 7 minutes, mixing occasionally to ensure all the sides of the chicken is cooked. Once cooked set aside
2 In 2 separate jars, layer the lettuce, black beans, corn and chicken then top with avocado 3 Drizzle the lime juice over the top 4 Dish one jar and refrigerate the second jar for tomorrow’s leftover.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Chicken Stir-Fry Ser
2 ves
Directions 1 Gently poach the chicken in a deep frying pan half filled with simmering water until tender.
IN GREDIEN TS • • • • • • • • •
1 carrot, thinly sliced 1 cup of green beans, ends cut 1 cup broccoli, trimmed 1 cup button mushrooms, sliced 1 chicken breast, fat trimmed off and diced OR 250g Tofu 1 tsp maple syrup 1 clove garlic crushed Pinch Himalayan salt 1 tablespoon coconut oil
2 In a wok or non-stick pan, add the garlic, coconut oil and vegetables. Gently sauté until they are tender but still crunchy. Stir through the chicken, followed by the maple syrup and cook for another few minutes before serving warm.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Quinoa Nasi Goreng Ser
2 ves
Directions 1 Rinse the quinoa in a strainer thoroughly
IN GREDIEN TS • • • • • • •
1/2 cup uncooked quinoa 2 teaspoons coconut oil 1 brown onion 1/2 cup red capsicum, diced 1/2 cup shallots, cut diagonally 2 free-range egg salt reduced tamari, to drizzle
2 Bring 1 cup water and the quinoa to the boil in a small saucepan, cover and simmer for 10 minutes or until water has been absorbed 3 In a small frying pan on low heat, add half the coconut oil and sauté the onion capsicum and shallots until soft 4 Transfer the vegetables and cooked quinoa in a medium sized bowl and mix together 5 Heat the other half of the coconut oil in a frying pan and cook one egg sunny side up for a few minutes until you reach your desired yolk 6 Carefully place the egg on top of the quinoa mixture and drizzle with tamari.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Cauliflower Rice Ser
2 ves
Directions 1 Place the cauliflower in the food processor and blend until it turns into a rice-like texture.
IN GREDIEN TS • • • •
1/2 head of Cauliflower Pinch of Himalayan salt Pinch black pepper 1 tbsp coconut oil
2 Heat the coconut oil in the pan and cook the cauliflower until slightly browned. Toss through the salt and pepper. 3 Serve warm.
This is a sample photo only
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HEALTHY Meal Guide
HEALTHY
Recipes
Pesto Chicken with Roasted Vegetables Ser
2 ves
Directions 1 Blend basil, baby spinach leaves, pine nuts, and parmesan cheese ingredients together until smooth using a food processor. Set aside
IN GREDIEN TS • • • • • • • • • • •
2 x 100g raw chicken breast, without skin 6g basil leaves 4g English spinach leaves 5g pine nuts 5g parmesan cheese 160g uncooked pumpkin 150g frozen green peas, thawed 45g red onion, chopped 1 garlic clove, crushed 5ml extra virgin olive oil Himalayan salt
2 Heat a non-stick fry pan over medium temperature and cook the chicken for 4-5 minutes on each side or until cooked in the center. Season with Himalayan salt and pepper 3 Pour the basil marinade over the chicken 4 Pre-heat oven to 220 degrees and line a baking tray with baking paper. Add the pumpkin to the tray and season with Himalayan salt. Bake the pumpkin in the oven for 15-20 minutes 5 Heat olive oil in a pan over medium heat and saute the onion and garlic for 1-2 minutes. Add the peas and stir until they have softened. Mix in the baked pumpkin 6 Divide the chicken and pumpkin and green pea mix between two plates. Dish one serving and refrigerate the second meal for tomorrow’s leftover.
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HEALTHY Meal Guide
HEALTHY
Recipes
Pan Fried Salmon with Veggie Mash Ser
2 ves
Directions 1 Boil water in a large saucepan over medium heat and cook the cauliflower, peas, and carrot for 7 minutes or until soft. Drain the water
IN GREDIEN TS • • • • • • • • •
100g uncooked salmon fillet (2 x 50g) 150g frozen peas, thawed 900g cauliflower, chopped 70g carrot, chopped 1 tsp. (5g) butter 1/4 cup (60ml) unsweetened almond milk 2 garlic cloves 20g shallots, chopped Himalayan salt and pepper
2 Whilst the vegetables are cooking, pan fry (or grill) the salmon skin down in a non-stick fry pan until all the skin is opaque 3 Flip and cook through the other side for a further 1-2 minutes 4 Finish the mash by adding the cooked vegetables, almond milk, butter, shallots and garlic to a food processor. Pulse until a smooth and creamy texture forms. Season with Himalayan salt and pepper 5 Spoon half of the veggie mash onto a plate and place one salmon fillet on top 6 Refrigerate the leftover mash and salmon fillet for tomorrow.
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HEALTHY Meal Guide
HEALTHY
Recipes
Middle-Eastern Lamb Lettuce Cups Ser
2 ves
Directions 1 Heat olive oil in a large skillet pan over a medium to high heat. Add onion, garlic, pine nuts and carrot and sauté for 2 minutes. Add lamb mince and sauté for a further 2-3 minutes, or until browned
IN GREDIEN TS • • • • • • • • • • • • • • • •
20ml extra virgin olive oil 1 medium (90g) onion, diced 2 garlic cloves, minced 20g pine nuts 1 medium (61g) carrot, diced 200g lean lamb mince 1 tbsp. ground cumin 1 tsp. ground coriander 1 tsp. ground paprika 1 tsp. turmeric ¼ tsp. ground chilli 2 tbsp. tomato paste 1 bunch flat-leaf parsley, finely diced 2 cups (500ml) vegetable stock Himalayan salt & pepper 6 lettuce leaves, whole
2 Add in spices, tomato paste, parsley and stock. Bring to the boil, then reduce to a simmer for 5-6 minutes or until liquid has reduced. Season with salt and pepper to taste 3 Add 3 lettuce cups to a plate. Scoop half of the lamb mixture into the cups to serve for lunch today 4 Refrigerate the remaining portion for tomorrow’s leftovers.
32
HEALTHY Meal Guide
HEALTHY
Recipes
Ricotta Stuffed Celery Boats Ser
1 ves
Directions 1 Combine the ricotta cheese, garlic, and basil in a bowl. Season with Himalayan salt and pepper
IN GREDIEN TS • • • •
120g ricotta cheese (reduced fat) 1 garlic clove, crushed 1 tsp. dried basil 100g celery stalks
2 Stuff the celery stalks with the ricotta cheese 3 Serve.
This is a sample photo only
33
HEALTHY Meal Guide
HEALTHY
Recipes
Poached Egg and Avocado Ser
2 ves
Directions 1 Toast bread
IN GREDIEN TS • • • • • •
2 slices wholemeal bread 1 avocado 2 eggs 1tsp apple cider vinegar 1 cup baby spinach Salt & pepper
2 Slice avocado and place half on each slice of bread then top with baby spinach 3 Poach the eggs 4 Crack your egg into a bowl or onto a saucer, this makes it easier to slide into the pan. If there is any very runny white surrounding the thicker white then tip this away 5 Add a drop of vinegar (you can add this to the water in the pan if you prefer) 6 Bring a pan of water filled at least 5cm deep to a simmer. Don’t add any salt as this may break up the egg white 7 Stir the water to create a gentle whirlpool to help the egg white wrap around the yolk. 8 Slowly tip the egg into the centre. Make sure the heat is low enough not to throw the egg around – there should only be small bubbles rising 9 Cook for 3-4 minutes or until the white is set. 10 Lift the egg out with a slotted spoon and drain it on paper towel. If you need to cook more than one poached egg, keep it at the right temperature in warm water, but make sure the water isn’t hot enough to overcook the egg 11 Place egg on top of baby spinach & avocado then season with salt & pepper.
34
HEALTHY Meal Guide
HEALTHY
Recipes
Moroccan Lamb with Roasted Cauliflower Ser
2 ves
Directions 1 Blend together all spices (paprika, turmeric, cinnamon, ginger, cumin, coriander), ginger, lemon juice and half of the olive oil
IN GREDIEN TS • • • • • • • • • • • • • •
250g raw lamb strips 300g cauliflower, chopped 4g parsley, chopped 1 brown onion, sliced 30g currants 15g raw, unsalted almonds 10ml extra virgin olive oil 2ml freshly squeezed lemon juice 1g ginger, grated 1 tsp paprika 1 tsp turmeric 1/2 tsp cinnamon 1 tsp ground cumin 1 tsp dried coriander
2 Toss lamb in the spiced oil and coat all sides of the lamb 3
Heat a non-stick fry pan over medium heat and saute the onion with garlic until browned. Add the lamb strips and cook for 7-10 minutes or until cooked on both sides
4 To cook the cauliflower, pre-heat oven to 180 degrees and line a baking tray with baking paper. Season cauliflower with Himalayan salt and the remaining olive oil and roast for 10-15 minutes or until golden brown 5 Remove the cauliflower from the oven and mix with the chopped parsley, currants and adjust seasoning if necessary 6 Divide the cauliflower and lamb strips into two serves. Dish one serving and refrigerate the second meal for tomorrow’s leftover.
35
HEALTHY Meal Guide
HEALTHY
Recipes
Banana & Walnut Bread Ser
8 ves
Directions 1 Preheat oven to 180 degrees and line a loaf tin with baking paper
IN GREDIEN TS • • • • • • • • • • • •
1/2 cup coconut flour 2 large, ripe bananas 1⁄4 cup rice malt syrup 6 eggs 1⁄4 cup coconut oil melted 1 teaspoon cinnamon 1⁄4 cup greek yoghurt 1⁄4 cup almond milk 1⁄2 cup walnuts 1⁄4 teaspoon Himalayan salt 1 teaspoon cinnamon 1 teaspoon vanilla extract 1⁄2 teaspoon baking powder
2 Using a large mixing bowl, combine the flour, baking powder, cinnamon, walnuts and salt 3
In a blender/food processor, combine the bananas, syrup, coconut oil, vanilla, eggs, yoghurt and almond milk. Be careful not to overwork the mixture
4 Add the wet ingredients to the dry ingredients and stir until combined 5 Pour the mixture into the loaf tin and bake in the oven for 20-30 minutes, or until cooked through.
This is a sample photo only
36
HEALTHY Meal Guide
HEALTHY
Recipes
Snack Substitutes
Fruit Smoothies Mini Quiches Banana bread Sliced apple with nut butter Hard boiled egg Banana or blueberry muffins Vegetable sticks and hummus Zucchini fritters or vegetable muffins Natural unsweetened Greek yoghurt/coconut yoghurt with fruit of choice (ie.chopped strawberries, blueberries)
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