JANUARY 2015

MEAL PLANNER
RECIPE BOOK
NUTRITION GUIDE

www.thefitshop.com.au

Breakfast

Forage Cereal
Serves: 1 | Serving Size: 40g
Ingredients
40g Forage Cereal
Cup almond milk
tsp cinnamon
1 tbs yogurt (optional)
Fresh berries (optional)
Directions
Place cereal and milk in a bowl, top with yogurt, fresh berries and cinnamon. Enjoy

Calories: 295; Total Fat: 15g; Carbohydrate: 22g; Protein: 7g

Breakfast

Forage Bircher Muesli

Serves: 1 | Serving Size: 40g
Ingredients
40g Forage Bircher Muesli
200ml Coconut water
tsp cinnamon
1 tbs yogurt (optional)
Fresh berries (optional)
Directions
Soak muesli in coconut water and cinnamon overnight.
Serve cold, top with yogurt and berries (optional)

Calories: 224; Total Fat: 11.3g; Carbohydrate: 28.1g; Protein: 4.4g

Breakfast

Poached Eggs on Toast

Serves: 1 | Serving Size: 2 x Eggs, 2 x Toast
Ingredients
2 Free range eggs
2 Slice Protein Co. bread
tsp coconut oil
Handful spinach leaves
Avocado
Bean sprouts
Directions
Poach eggs
Toast protein bread
Heat a small pan, add coconut oil and saut spinach
To serve layer toast, avocado, spinach, eggs and top with bean sprouts. Enjoy

Calories; 370 Total Fat: 19g; Carbohydrate: 17.6g; Protein: 34.9g

Lunch

Ultimate Superfood Salad

Serves: 8 | Serving Size: 1/8 of salad (does not include avocado)
Ingredients
For the Salad
For the Dressing
2 cups dinosaur kale, tightly packed and thinly sliced
1/4 cup grapeseed oil
2 cups red cabbage, thinly sliced
1/2 cup lemon juice, fresh
1 tablespoon ginger, peeled and grated 2 cups broccoli florets
2 large carrots, peeled and grated
2 teaspoons whole grain mustard
2 teaspoons pure maple syrup, optional 1 medium red bell pepper, sliced into matchsticks
1/2 cup fresh parsley, chopped
1/4 teaspoon salt, or to taste
1 cup walnuts
1 tablespoon sesame seeds
Optional Topping: 2 medium avocados, diced
Directions
Whisk together all ingredients for the dressing (or put everything in a small blender and blend) and set
aside until ready to use.

Add the kale, cabbage, broccoli, bell pepper, and carrots to a large serving bowl.
Pour desired amount of dressing over the salad and toss until everything is coated.
Add the parsley, sesame seeds and walnuts and toss again. Top with avocado if desired. May be served
as an entre salad or as a side salad to your favorite meal.

Per serving: Calories: 203; Total Fat: 16g; Carbohydrates: 13g; Protein: 5g

Lunch

Warm Chicken Salad

Serves: 4 | Serving Size: 1 1/2 cups grains mixture + 100g chicken + 15g cheese
Ingredients
For the Salad
1/2 cup quinoa, rinsed (certified gluten-free if necessary)
1/2 cup millet, rinsed (certified gluten-free if necessary)
Olive oil cooking spray
2 cloves garlic, minced
2 tablespoons fresh lemon juice
2 teaspoons dried rosemary
1 1/2 teaspoons olive oil
1/8 teaspoon fresh ground black pepper
4 (4-ounces) boneless, skinless chicken breasts
6 ounces baby spinach
1 Bartlett pear, cored and diced
1/4 cup thinly sliced scallions
2 ounces blue cheese, crumbled

For the Dressing

6 tablespoons balsamic vinegar
1/4 cup fresh raspberries
2 tablespoons grainy mustard
1 tablespoon pure maple syrup
1 teaspoon fresh thyme leaves

Directions
In a small saucepan, bring 2 14 cups water, quinoa and millet to a boil. Stir once, cover, and reduce heat to low. Simmer
for 15 minutes, until water is absorbed and grains are soft. Fluff with a fork.
Heat grill plate to med-high heat. In a small bowl, whisk together garlic, lemon juice, rosemary, oil and pepper. Rub mixture
onto chicken and transfer to grill plate. Cook for 6min each side, or until no longer pink inside and juices run clear. Transfer
to a cutting board, let cool slightly and slice thinly against the grain.
Meanwhile, prepare dressing: In a small food processor or blender, blend dressing ingredients until smooth.
Transfer grains to a large bowl. Add spinach and dressing and toss until spinach is lightly wilted and dressing is
incorporated. Fold in pear and spring onion. Divide among serving plates and top with chicken and cheese.

Per serving: Calories: 458; Total Fat: 11g; Carbohydrate: 54g; Protein 34g

Lunch

Leek, Broccoli and Mushroom Frittata

Serves: 4 | Serving Size: 1/4 of frittata
Ingredients
1 cup Leeks, sliced into rounds about 1/2 cm thick
2 cups Broccoli, chopped into small florets
1 cup Mushrooms, sliced
8 Eggs (if you want to use all egg whites, substitute 1 1/3 cups)
cup unsweetened Almond Milk (or desired alternative)
2 tbsp Parsley, freshly chopped
1 tsp dried Rosemary, crumbled
tsp Turmeric
1/8 tsp Black Pepper
Directions
Preheat oven to 200C. Place a cast iron (or other oven-proof skillet) on the stove and mist with oil. Sautee
the leeks, broccoli and mushrooms until the broccoli becomes bright green and mushrooms soften.
In a small bowl, whisk together the eggs, almond milk, herbs, and black pepper. Pour the egg mixture over
the veggies and let the skillet sit over medium heat for 3 minutes.
Transfer the skillet to the oven and bake for 10 minutes. The middle should be set, but if not, continue
baking a few minutes more. If you would like the top to be slightly golden, switch the oven to broil for 1-2
minutes. Allow the pan to cool for 5 mins, then slice the frittata and serve

Per serving: Calories: 185; Total Fat: 11g; Carbohydrate: 8g; Protein 15g

Dinner

Baked Salmon with Dill

Serves: 4 | Serving Size: 1 fillet + 1 lemon wedge
Ingredients
4 (170g) salmon fillets (about 1 inch thick)
Cooking spray
1 1/2 tablespoons finely chopped fresh dill
1/2 teaspoon kosher salt (optional)
1/8 teaspoon freshly ground black pepper
4 lemon wedges
Directions
Preheat oven to 180C.
Place fish on a baking sheet lightly coated with cooking spray; lightly coat fish with cooking spray.
Sprinkle fish with dill, salt, and pepper.
Bake at 180C for 10 minutes or until fish flakes easily when tested with a fork or until desired degree
of doneness. Serve with lemon wedges.

Calories: 251; Total Fat: 12g; Carbohydrate: 1g; Protein: 34g

Dinner

Beef and Cashew Stir Fry

Serves: 4
Ingredients
Sauce:
1/4 cup Tamari sauce
2 tbsp honey
1 tbsp cornstarch
5 garlic cloves, crushed
1 inch ginger, grated (optional but nice)
1 tsp ground black pepper

Stir Fry:
3/4 cup cashews, raw
2 tbsp sesame oil, divided
500g beef sirloin, cut into strips
1 red capsicum, sliced
2 large zucchini, cut into half circle
1 cup snow peas cut in half
1 Carrot cut into match sticks
Bunch spring onions sliced thin (garnish)

Directions
In a small bowl, whisk together sauce ingredients and set aside.
In a wok, toast cashews on low-medium heat until golden brown, stirring frequently. Transfer to a small
bowl and set aside.
Return wok to medium - high heat and add 1 tbsp sesame oil. Add beef and cook until brown and crispy,
for about 5 - 7 minutes, stirring frequently. Move beef to the side of the wok and add remaining sesame
oil, capsicum, zucchini and snow peas to the centre of the wok. Cook vegetables for 5 minutes, stirring
frequently.
Stir beef and cashews into vegetables, pour the sauce over and cook until vegetables are tender and
sauce has thickened, for 3 -5 minutes, stirring frequently. Garnish with spring onions and serve hot on its
own or over brown rice/quinoa.

Calories: 387; Total Fat: 18g; Carbohydrate: 20.9g; Protein: 33.6g

Dinner

Vegetarian Lasagne
Serves: 6
Ingredients
1.5 cups Pumpkin (sliced thin)
2 Zucchini (sliced thin)
2 tbsp crushed Garlic
1 med Onion (sliced thin)
1 tbsp Olive Oil
1 cup Ricotta Cheese (Low Fat)
1 large Egg
2 cups Spinach - Raw
2 cups passata sauce (tomato sauce)
5 Rye Mountain Bread wraps (1 will be for filling any holes in layers)
cup shredded Mozzarella (low fat)
Directions
Prepare pumpkin, zucchini, garlic and onion.
Saute the onion and garlic in the oil over medium high heat. Add pumpkin and zucchini and saute until
tender. Set aside.
Whisk egg into ricotta cheese and stir in fresh spinach.
Pour a little passata in the bottom of a greased baking dish. Top with a wrap, ricotta mixture, of the
veggies, and passata. Repeat twice. Top last layer with remaining ricotta mix and mozzarella cheese.
Cover and bake for 30 minutes at 200 degrees.
Remove foil and bake for 10 minutes more or until cheese is bubbly.
Serve with a simple green salad

Calories: 206; Total Fat: 6g; Carbohydrate: 28g; Protein: 11g

Dinner

Pork Tenderloin with Date and Coriander Salsa

Serves: 4
Pork Tenderloin can be very lean, so take care not to overcook it or it will be dry. Ideally, it should still be a
little pink in the center.
Ingredients
3 tablespoons olive oil, divided
1 pork tenderloin (500g-600g)
Pinch Himalayan pink salt and freshly ground black pepper
cup Medjool dates cut into small pieces
2 tablespoons fresh orange juice
3 tablespoons chopped fresh coriander plus leaves for serving
Directions
Preheat oven to 220C.
Salsa
In a small bowl toss dates, orange juice, corriander, and 2 Tbsp. oil, season with salt and pepper.
Heat remaining 1 Tbsp. oil in a large ovenproof skillet over medium-high heat.
Season pork with salt and pepper and cook, turning, until browned on all sides, 68 minutes.
Transfer skillet to oven and cook for a further 10 minutes. Transfer pork to a cutting board and let rest at
least 5 minutes before slicing.
Spoon salsa over pork and top with coriander leaves.
Serve with a green salad or seasonal vegetables

Calories: 387; Total Fat: 18g; Carbohydrate: 20.9g; Protein: 33.6g

Seven Day Meal Planner

Day 1
Breakfast - Forage Cereal
Lunch - Ultimate Super Food Salad - Add 150g (female) 200g (male)
Chicken, Tuna or Beef for protein
Dinner - Baked Salmond with Dill
Snack (Optional)
Option 1 - Handful Paleo Mix & Protein Shake
Option 2 - 1-2 Hard Boiled Eggs
Option 3 - Veggie Sticks with Nut-butter

Day 2
Breakfast - Forage Bircher Muesli
Lunch - Leek, Brocolli and Mushroom Frittata
Dinner - Beef and Cashew Stir Fry
Snack (Optional)
Option 1 - Handful Paleo Mix & Protein Shake
Option 2 - 1-2 Hard Boiled Eggs
Option 3 - Veggie Sticks with Nut-butter

Day 3
Breakfast - Poached Eggs on Toast
Lunch - Warm Chicken Salad
Dinner - Vegetarian Lasagne
Snack (Optional)
Option 1 - Handful Paleo Mix & Protein Shake
Option 2 - 1-2 Hard Boiled Eggs
Option 3 - Veggie Sticks with Nut-butter

Day 4
Breakfast - Forage Cereal
Lunch - Vegetarian Lasagne
Dinner - Pork Tenderloin with Date and Coriander Salsa
Snack (Optional)
Option 1 - Handful Paleo Mix & Protein Shake
Option 2 - 1-2 Hard Boiled Eggs
Option 3 - Veggie Sticks with Nut-butter

Day 5
Breakfast - Forage Bircher Muesli
Lunch - Leek, Brocolli and Mushroom Frittata
Dinner - Baked Salmon with Dill
Snack (Optional)
Option 1 - Handful Paleo Mix & Protein Shake
Option 2 - 1-2 Hard Boiled Eggs
Option 3 - Veggie Sticks with Nut-butter

Day 6
Breakfast - Forage Bircher Muesli
Lunch - Warm Chicken Salad
Dinner - Beef and Cashew Stir Fry
Snack (Optional)
Option 1 - Handful Paleo Mix & Protein Shake
Option 2 - 1-2 Hard Boiled Eggs
Option 3 - Veggie Sticks with Nut-butter

Day 7
Breakfast - Poached Eggs on Toast
Lunch - Ultimate Super Food Salad - Add 100g (female) 200g (male)
Chicken, Tuna or Beef for protein
Dinner - Treat Meal
Snack (Optional)
Option 1 - Handful Paleo Mix & Protein Shake
Option 2 - 1-2 Hard Boiled Eggs
Option 3 - Veggie Sticks with Nut-butter