Extreme Shred – week 1

MONDAY

First meal @ 12.30 : Strawberry overnight oats 

  • 1 cup oats
  • 1 cup unsweetened dairy-free milk
  • 1 tablespoon chia seeds (optional)
  • 1 tablespoon flaxseed
  • 7 strawberries
  • 3 tbsp pumpkin seeds

METHOD: Oats and milk left in the fridge overnight. Mix in all other ingredients in the morning.

Snack @ 4.30 : Boiled egg, spinach and avocado pot

  • 1 boiled egg
  • 1/2 avocado
  • 1 handful spinach

Second meal @ 6/6.30 : Greek broccoli salad (double up for tomorrow)

  • 70-100 grams chicken or turkey
  • 1/2 broccoli, florets removed and sliced into small, bite-sized pieces
  • 1/4 cup roughly chopped sun-dried tomatoes
  • ¼ cup red onion (optional)
  • 1/4 cup crumbled feta cheese or thinly sliced kalamata olives
  • 1/4 cup sliced almonds
  • 1/4 cup quinoa

Dressing

  • 1 tbsp olive oil
  • 2 tablespoons lemon juice

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus 

TUESDAY

First meal @ 12.30 : Chicken wraps

  • 2 whole wheat wraps
  • 70-100 grams chicken or turkey
  • 1 green bell pepper
  • 7-8 cherry tomatoes
  • 2 cup spinach
  • 1/4 tsp garlic powder and chili powder
  • 1 pinch ground turmeric

Snack @ 4.30 : Hummus and carrot sticks

  • 2 tbsp hummus
  • 1 carrot

Second meal @ 6/6.30 : Greek broccoli salad (from yesterday)

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus 

WEDNESDAY

First meal @ 12.30 : Strawberry overnight oats 

Snack @ 4.30 : Boiled egg, spinach and avocado pot

  • 1 boiled egg
  • 1/2 avocado
  • 1 handful spinach

Second meal @ 6/6.30 : Wild pepper rice (double up for tomorrow)

  • 1/4 cup wild red rice
  • 1 cup vegetable stock
  • 1 onion (diced)
  • 2 cloves garlic (minced)
  • 1 tsp olive oil
  • 2 cups bell pepper
  • 1 celery stalks (sliced)
  • 1/2 teaspoon sage
  • Salt and pepper to taste
  • 1/3 cup fresh parsley  and 1/3 cup almonds (optional)

METHOD: Bring the vegetable stock and water to a boil and add the wild rice. Cook according to packet instructions.

In a pan, saute the onions and garlic in olive oil until onions are brown and caramelized, about 8 to 10 minutes. Add peppers, celery and spices and cook for another 5 minutes, adding a little bit of water if needed. Add the cooked rice, fresh parsley and almonds (optional) and stir well to combine. Cook for another 1 to 2 minutes until all of the ingredients are just heated through.

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus 

THURSDAY

First meal @ 12.30 : Chicken wraps

Snack @ 4.30 : Hummus and carrot sticks

Second meal @ 6/6.30 : Wild pepper rice (from yesterday)

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus 

FRIDAY

First meal @ 12.30 : Strawberry overnight oats 

Snack @ 4.30 : Crispy edamame 

METHOD:  

Second meal @ 6/6.30 : Chicken enchiladas (double up for tomorrow) 

  • 70-100 grams chicken
  • 1 tsp oil or water
  • 1 green and 1 red bell pepper
  • 1 onion, chopped
  • ½ tsp ground turmeric, ground cumin and smoked paprika
  • 2 corn tortillas
  • ½ avocado
  • 1 cup spinach or kale
  • Enchilada sauce

METHOD: Preheat oven to 180 C. Fry chicken until juices run clear. Lightly fry bell peppers and onion in oil until soft. Add black beans, ground turmeric, ground cumin and smoked paprika, for 1 minute. Pile into tortillas and top with enchilada sauce.Bake enchiladas for 20 minutes. Serve on a bed of spinach or kale, top with avocado.

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus 

SATURDAY

First meal @ 12.30 : Mushroom and / or tomato omelette

  • 2 eggs
  • 1 cup spinach
  • 1 cup mushroom/tomato
  • Side salad
  • salt & pepper

Snack @ 4.30 : Crispy edamame 

Second meal @ 6/6.30 : Chicken enchiladas (from yesterday) 

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus 

SUNDAY

First meal @ 12.30 : Mushroom and / or tomato omelette

Snack @ 4.30 : Apple slices and peanut butter

  • 1 apple
  • 2 tsp peanut butter

Second meal @ 6/6.30 : Lo mein

Dinner: Lo mein

  • 2 tablespoons soy sauce
  • 1 teaspoon vegetable oil
  • 1 noodle nest
  • 3 green onions, chopped
  • 1 cup carrot,
  • 1 red bell peppers
  • 1 cup cabbage or bok choy
  • 1 cup broccoli

METHOD: Cook the noodles according to package directions. Drain and set aside.

Heat the oil in a large wok or pan. Add the green onions and vegetables to the hot pan. Stir fry until fork-tender, about 5 minutes. Add to cooked noodles and soy sauce – toss around in the hot pan to combine.

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus