defining recipes
defining recipes
The following are resources & recipes for meal and snack options
Follow these directions when preparing your meals. Remember, you can add as many green veggies as you’d like. However, refrain from adding starchy vegetables, breads, grains, and pastas, beyond what is listed here. Also, try your best to stick to the portion sizes indicated. If you find yourself still hungry, drink more water or eat extra veggies. If you are still hungry after a few days with the adjustment, use a bigger portion of protein.
Please download and utalise the resources below in all your meal planning:
DEFINE FITNESS SMOOTHIES 101 DEFINE ONLINE NUTRITIONAL PLAN
Quick & Easy Veggie Omelette
METHOD
Heat a non-stick skillet on medium heat. Stir eggs with whisk, add salt and pepper. Stir in veggies. Coat skillet with a thin layer of olive oil and pour in egg and veggie mix. Gently go around the edges with a spatula for the first few minutes, pulling the sides of the omelet in, letting all the liquid make contact with the pan. Once it starts to firm up, you can cover it with a lid and let it cook a few more minutes until cooked through or flip it like a pancake. Sprinkle cheese over the top and let it melt. Fold in half. Serve with desired toppings.
INGREDIENTS
- 3 eggs
- Salt & pepper (and any other complimentary seasoning)
- Tbsp olive oil
- ½ cup chopped vegetables (see suggestions below)
- 2 tablespoons grated cheese (optional)
- Avocado mashed
There are endless ways to enjoy an omelet
Try these flavour-filled, veggie-packed combinations.
Taste of Mexico : Red onions, hatch chillies, spinach, coriander and broccoli with a touch of cumin.
Indian Feast : Green onions, red capsicum, kale, parsley and thinly sliced asparagus with a touch of coriander and curry powder.
Summer Garden : Red capsicum, spinach, zucchini, squash and mushrooms with salt and pepper. Top with feta cheese or avocado.
Fried Eggs, Avo & Light Ham
METHOD
Spray large frying pan with non-stick spray and place on medium heat. On one side, place your slices of light ham. On the other side, crack your two eggs. Allow them both to cook. Flip the ham once it is browning on one side. Fry the eggs to your desired level of awesomeness. Remove the eggs from the frying pan and place them on a plate, side-by-side. Add fresh avocado on the side. Add some chilli for taste.
INGREDIENTS
- 2-4 whole free range eggs
- 2-4 slices Light Ham
- 1/2 Avocado
Healthy Chicken Burgers
METHOD
Fry onion, celery and carrot in a pan with 1 teaspoon olive oil over a medium heat until softened and golden. Combine vegetables with parsley and chopped spinach leaves. Add the chicken mince, season with soy sauce. Mix together well and form into 6 patties. Refrigerate for at least 2 hours to allow mix to firm up. At this stage you have an option of lightly coating in sesame seeds or almond meal which will form a lovely crumb on the outside, this is an optional step. Cook in a pan, over a medium to low heat with a little olive oil for 5 minutes each side until cooked through. Serve and enjoy
INGREDIENTS
- makes 6 burgers
- 1 onion, diced
- 1 carrot, grated
- 1 celery stalk, diced
- 1 cup baby spinach, chopped
- 1 small bunch parsley, chopped
- 500 g lean chicken mince
- 1 tablespoon soy sauce
Healthy Chicken Schnitzel
METHOD
In a food processor, pulse the nuts (optional with the coconut flour, paprika and cayenne) until the nuts are chopped fine. Transfer the mixture to a medium bowl. Whisk the egg in a small bowl. Dip each chicken piece into the whisked egg and then into the nut mixture. In a large non-stick frying pan, heat the oil over moderate heat or spray with a non-stick cooking spray. Add the chicken to the pan and cook for 5 minutes. Turn and continue cooking until the chicken is golden brown and cooked through, 5 to 6 minutes longer.
INGREDIENTS
- 400 g chicken breast
- 1 egg
- 30 g nuts (I used a mix of different nuts, you can use this or the ones you like most)
- Optional: Add paprika and cayenne powder to the crust mixture for more flavour
- Add 1 tablespoon coconut flour to the crust mixture for a more crispy crust
Red Capsicum Frittata
METHOD
Spiralize zucchini to noodles, chop red pepper to 1 inch long strips and slice onion. Preheat oven to 180 Degrees.Whisk 4 eggs and yolk mixture until fluffy and put aside. Melt one Tbsp of coconut oil in a cast iron pan. Add turmeric and garlic powder onion and capsicium and stir-fry for 5-7 minutes until cooked. Put aside. Add zucchini noodles to pan and stir-fry for about 3-4 minutes. You may need to add another Tbsp of coconut oil, or you can use water if you prefer. Add the onion and red capsicum back to pan and put spinach on top that will just wilt into mixture. Even out vegetable mix and pour egg mixture on top. Cook for 4 minutes on medium heat until the bottom of the mixture can set in the pan. Transfer the pan to oven and cook for 15 minutes or until cooked and top is slightly browned. Cut and serve with a green salad. Squeeze a slice of fresh lemon over frittata adding salt and pepper to your liking.
INGREDIENTS
- 1 large red capsicum
- 2 medium zucchini’s
- 2 cups spinach leaves
- 1 medium brown onion
- 6 eggs
- 1 cup of egg whites
- 1 tsp. turmeric
- 1 tsp. garlic powder
- 1- 2 Tbsp coconut oil
- 1 lemon
- Salt and pepper to taste
Snacks
Hill sprints are an example of High Intensity Interval Training and provide a defining metabolic session that burns a large amount of calories in a short amount of time. Hill sprints can also be used for functional strength training as our bodyweight acts as resistance, challenging our whole body throughout the workout!
INGREDIENTS
15-minute light jog
METHOD
14 sprints up a hill.
Sprints 1-3: 50% effort
Sprints 4-7: 75% effort
Sprints8-14: 90-100% effort