Week Two

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Vegetarian Taco Bowl salad (serves 6)

 Per serve: 390cal/22g protein/ 43g carbohydrates/ 10g fat

Ingredients

  • 1-2 tbsp taco seasoning or Mexican seasoning
  • 300g sweet potatoes, chopped into 1-2″ cubes (unpeeled)
  • 1/2 tbsp extra virgin olive oil
  • 1x 400g can black beans and 1x 400g tin kidney beans, drained and rinsed
  • 1x 400g tin corn
  • 1 punnetof cherry tomatoes, halved
  • 300g baby spinach leaves, roughly chopped
  • 1 avocado, sliced
  • Optional additional garnishes: sliced spring onion, chopped coriander leaves, lime wedge, dollop of natural yoghurt

Method:

  1. Prepare sweet potato: Preheat oven to 200° C. In a small bowl mix together spice mix and oregano. Toss sweet potatoes pieces with oil and half the seasoning mixture from the small bowl. Bake for 15-20 minutes until tender and cooked through.
  2. Meanwhile, add beans and remaining seasoning mixture from the small bowl to a pan. Toss to fully coat beans and beef with seasoning. Continue to cook until beans are heated through.
  3. Prepare all the other ingredients – slice the tomatoes and avocado, shred the spinach, prepare the coriander leaves/spring onion (if using).
  4. Separate each ingredient into 6 portions, then store until ready to assemble. Assemble your salad and serve with a lime wedge and natural yoghurt.

Male adaptation: Add 1x Sunrice Microwave cup of basmati rice per serve

Per serve: 566cal/ 22g protein/ 56g carbohydrate/ 12g fat

Choc-banana Protein Smoothie (Serves 1)

Per serve: 338cal/ 30g protein/ 27g carbohydrate/ 12g fat

Ingredients

  • 1 cup Vitasoy unsweetened almond milk(or regular skim milk)
  • 30g Raw Amazonia protein powder(or protein powder of choice)
  • ½ cup frozen banana
  • 1 Medjool date
  • 1 dessert spoon of oat bran*
  • 2tsp cacao powder
  • ½ tbs LSA

Method:t

Combine all ingredients in a high speed blender

Male adaptation: Add 30g rolled oats to the recipe.

Per serve: 442cal/ 34g protein/ 41g carbohydrate/ 15g fat

*GF option: swap oat bran for psyllium husk or almond meal

Easy Peasy Veggie patties (Serves 4)

Per serve: 405cal/ 15g protein/ 72g carbohydrates/ 5g fat

Ingredients

  • 4x Australian Eat Well veggie burger patties
  • 1 tspn olive oil
  • 4x Birdseye steam fresh quinoa and vegetable grain blend pouches*
  • 4x Birds Eye individual serve frozen vegetable pouches
  • 2 tblspn Ayam sweet chili sauce Light

 

Method

  • Heat olive oil in a frypan
  • Cook vegetable patties for approximately 4 minutes or until cooked through, turning while cooking
  • Steam quinoa and vegetable blend in the microwave according to packet instructions
  • Serve with 1 tblspn sweet chili sauce

*For GF option: swap Birdseye steam fresh quinoa and vegetable grain blend pouches for Birdseye steam fresh rice with Mediterranean vegetables

 Za’atar spiced chickpeas with roast vegetables and quinoa (serves 2)

Per serve: 380cal/ 18g protein/ 43g carbohydrate/ 12g fat

Ingredients:

  • 1 tbs olive oil
  • 200g butternut pumpkin
  • 1/2 large red onion, quartered and peeled
  • 1/2 red capsicum, sliced thickly
  • 1/2 yellow capsicum, sliced thickly
  • 200g baby carrots, trimmed
  • 2 tsp olive oil
  • 2x 125g tin of chickpeas
  • 1 tbs Za’atar OR Dukkah (i.e. Table of Plenty brand in supermarkets)
  • ¼ cup red wine vinegar (or apple cider)
  • 50g feta cheese
  • 1 cup of cooked quinoa
  • 300g fresh salad greens, to serve

Method:

  1. Cook quinoa according to packet direction. Note – 1/3 cup dry quinoa = 1 cup cooked.
  2. Preheat oven to 220o Cut pumpkin (unpeeled) into thin wedges, then cut in half horizontally. Prick pumpkin with a knife, to speed up cooking process. Place onion, pumpkin, capsicums and carrot in a single layer on a large baking tray lined with baking paper (use two trays if you can’t have a single layer of vegetables). Drizzle with 1-2tbs olive oil and season with salt and pepper. Bake for 40min until tender.
  3. Meanwhile, combine chickpeas, drained, with a drizzle of olive oil and the Za’atar/Dukkah. Add to the vegetable baking tray in the remaining 15 minutes of cooking. Stir through the vegetables and return to the oven for remaining 15 minutes
  4. When ready, divide vegetables between 4, sprinkle with cheese
  5. Serve each portion with half a cup of quinoa and a handful of fresh salad greens

Male adaptation: Serve with 1 full cup of cooked quinoa per serve (instead of 1/2 cup per serve)

Per serve: 476cal/ 22g protein/ 58g carbohydrate/ 14g fat

 

High protein pancake (serves 1)

Per serve: 350cal/ 18g protein/ 37g carbohydrate/ 12g fat

Ingredients

  • 1 egg, whisked
  • 2 dessert spoons Chobani 0.5% plain yoghurt
  • 1/2 medium banana, mashed
  • ½ tbs LSA
  • ½ tbs oat bran*
  • Cinnamon, to taste
  • Toppings: dollop of Chobani 0.5% plain yoghurt,
  • 1 tsp honey, berries

Method

  1. Mash the banana in a bowl, then add whisked egg and remaining ingredients.
  2. Pour entire mixture into a greased pan over medium heat. Cook on each side for approx. 5 minute.
  3. Serve with a dollop of yoghurt, 1 tsp honey and fresh/frozen berries (optional)

Note: nutrition information includes toppings

*GF option: swap oat bran for almond meal

Tofu Sweet Chili stir fry (serves 4)

Per serve: 421cal/ 23g protein/ 36g carbohydrate/ 18g fat

Ingredients

  • 350g firm Tofu
  • 2 tablespoon reduced-salt soy sauce *
  • 2 tablespoon Ayamsweet chilli sauce Light
  • 2 teaspoon of Gourmet Garden Ginger paste or fresh ginger
  • 2 tsp olive oil
  • 800g of frozen mixed stir-fry vegetables. Option of using fresh vegetables e.g. broccoli, snow peas, bok choy, carrot, baby corn, green beans etc
  • 80g cashew nuts
  • 2 microwave cup of basmati rice (or 1 cup of fresh cooked basmati rice), to serve

Male adaptation: Serve with a full cup of microwave basmati rice instead of half a cup

Per serve: 561cal/ 24g protein/ 62g carbohydrate/ 21g fat

*For GF option: ensure soy sauce is gluten free (i.e Tamari)

Method

  1. Place tofu in a bowl. Combine soy sauce, sweet chilliand ginger. Pour soy marinade into dish with tofu to coat. If time permits, leave to marinate for 5-10 minutes.
  2. Drain tofu, reserving soy marinade. Set a large non-stick frying pan over medium heat. Add tofu and 1tsp olive oil to pan; cook for 3–4 minutes per side, or until chicken is just cooked. Transfer to a plate and set aside.
  3. Heat remaining oil in a large non-stick frying pan set over medium–high heat. Add frozen vegies and stir-fry for 5 minutes, until defrosted. Add reserved soy marinade and toss until almost cooked. Toss chicken through vegies to warm through.Sprinkle with cashews.
  4. Serve with basmati rice