BREAKFAST

BREAKFAST CHOCOLATE CHIA PUDDING WITH BERRY COMPOTE INGREDIENTS 110ml almond milk, unsweetened 60g Greek yoghurt 3 tsp. cocoa powder 1 tsp. honey 35g chia seeds 20g raspberry, frozen (Berry Compote) 60g blackberry, frozen (Berry Compote) 20g blueberry, frozen (Berry Compote) 1/2 tsp. lime zest (optional) (Berry Compote) 0.25 tsp. vanilla essence (Berry Compote) INSTRUCTIONS Add the almond milk, chia seeds, honey, yoghurt, and cacao powder into a jar and combine well Once the chia pudding is well combined, refrigerate overnight for 1-2 hours to set In the morning, add the berry compote ingredients to a saucepan over low heat for 1-2 minutes Top the chia pudding with the berry compote and serve. CALORIES 1360 CAL PROTEIN 11.8G FAT, TOTAL 22.4G - SATURATED 2.2G CARBOHYDRATE 19.9G - SUGARS 2.8G SODIUM 335MG

SNACK

INGREDIENTS
1 x 45g free range eggs 30g F45 Fuel protein (flavour of your choice) 300ml filtered water INSTRUCTIONS
To cook the eggs, boil water in a saucepan over medium temperature and cook the eggs for 7 minutes Drain the water from the saucepan. Rinse the eggs under cold water to cool. Tap the shell with the back of the spoon to break the shell. Peel the shell off both eggs. Cut the eggs in half and set aside Combine the water and protein powder in a protein shaker Serve the boiled eggs and protein shake CALORIES
172 CAL PROTEIN 31.8G FAT, TOTAL 4.4G - SATURATED 1.6G CARBOHYDRATE 0.7G - SUGARS 0.2G SODIUM 98MG

LAUNCH

PUMPKIN, BROCCOLI AND GOAT CHEESE BUDDHA BOWL INGREDIENTS
500g pumpkin, raw, chopped 400g broccoli, raw, chopped 100g cucumber, sliced into rounds 60g cherry tomatoes 60g goats cheese 7ml olive oil 1 garlic clove, minced 7ml olive oil (dressing) 10ml balsamic vinegar (dressing) 5g wholegrain mustard (dressing) 5g dried rosemary Himalayan salt INSTRUCTIONS
Preheat oven to 180 degrees and line a baking tray with baking paper. Place the pumpkin on the tray Combine the olive oil and garlic in a small bowl. Using a pastry brush, brush the pumpkin with half the amount of olive oil. Season with Himalayan salt and rosemary Bake the pumpkin in the oven for 15 minutes. Remove the pumpkin from the oven and add broccoli onto the tray. Using the pastry brush, brush the broccoli with the remaining olive oil and garlic mix. Place the broccoli and pumpkin back in the oven for a further 10-15 minutes. Once cooked remove from the oven and set aside In 2 separate bowls, add the cucumber, cherry tomatoes, pumpkin, broccoli, and goat cheese In a separate small bowl combine the olive oil, wholegrain mustard, and balsamic vinegar Between the two bowls, drizzle the dressing over the top Serve 1 bowl and refrigerate the second bowl for tomorrow’s leftover CALORIES
CALORIES
CALORIES 342 CAL PROTEIN 20.9G FAT, TOTAL 15.5G - SATURATED 5.6G CARBOHYDRATE 21.6G - SUGARS 17.0G SODIUM 168MG 98MG

SNACK PM

PUMPKIN, BROCCOLI AND GOAT CHEESE BUDDHA BOWL 500g pumpkin, raw, chopped 400g broccoli, raw, chopped 100g cucumber, sliced into rounds 60g cherry tomatoes 60g goats cheese 7ml olive oil 1 garlic clove, minced 7ml olive oil (dressing) 10ml balsamic vinegar (dressing) 5g wholegrain mustard (dressing) 5g dried rosemary Himalayan salt INSTRUCTIONS
Preheat oven to 180 degrees and line a baking tray with baking paper. Place the pumpkin on the tray Combine the olive oil and garlic in a small bowl. Using a pastry brush, brush the pumpkin with half the amount of olive oil. Season with Himalayan salt and rosemary Bake the pumpkin in the oven for 15 minutes. Remove the pumpkin from the oven and add broccoli onto the tray. Using the pastry brush, brush the broccoli with the remaining olive oil and garlic mix. Place the broccoli and pumpkin back in the oven for a further 10-15 minutes. Once cooked remove from the oven and set aside In 2 separate bowls, add the cucumber, cherry tomatoes, pumpkin, broccoli, and goat cheese In a separate small bowl combine the olive oil, wholegrain mustard, and balsamic vinegar Between the two bowls, drizzle the dressing over the top Serve 1 bowl and refrigerate the second bowl for tomorrow’s leftover CALORIES
CALORIES
CALORIES 342 CAL PROTEIN 20.9G FAT, TOTAL 15.5G - SATURATED 5.6G CARBOHYDRATE 21.6G - SUGARS 17.0G SODIUM 168MG 98MG

dinner

DINNER SUNFLOWER SEED AND QUINOA GREEK SALAD INGREDIENTS 30g dry quinoa grains 90ml water 10g sunflower kernels 100g tomato, diced 50g red capsicum, sliced 40g red onion, sliced 60g cucumber, sliced 30g feta cheese 1 tsp. dried mint Himalayan salt CALORIES 352 CAL PROTEIN 19.5G FAT, TOTAL 24.6G - SATURATED 6.7G CARBOHYDRATE 11.5G - SUGARS 10.6G SODIUM 582MG