7 day meal plan€¦ · kjs 1971 kj / 473 cals protein 21.5g fibre 3.7g total fat 26g carbs 32.5g...

7 DAY MEAL PLAN

A N D R E C I P E G U I D E

G’day and welcome to The Healthy Man – the easy and healthy way to lose weight and increase your energy, vitality, stamina and strength.

We’re are dead set on sustainable weight loss so that you can lose the weight, and keep it off too! Losing weight for life means making small meaningful changes to your diet, exercise regime and lifestyle.

So, to get you started, we have put together this easy 7 Day Meal Plan and Recipe Guide. Who says healthy food has to be boring - in this guide we cover off burgers, pasta dishes and so much more. Enjoy!

G'DAY ...

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M O N D AY T U E S D AY W E D N E S T H U R S D AY F R I D A Y S AT U R D AY S U N D A Y

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DINN

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Choc Nut Protein

Porridge

540 cals

Crackers with Salami and

Cheese

322 cals

Nut and Date Slice

482 cals

Pesto and Ham

Panini

462 cals

Chicken and Chorizo

Pasta

507 cals

Rum and Raisin Choc Lava Cake

308 cals

Sausage and Egg

Breakfast

411 cals

Nut and Date Slice

482 cals

Spinach Balls

255 cals

Chicken and Chorizo

Pasta

507 cals

Steak with Mustard

Sauce

436 cals

Choc Protein Ice Cream

535 cals

Choc Nut Protein

Porridge

540 cals


Cheese

322 cals

Nut and Date Slice

482 cals

Pesto and Ham

Panini

462 cals

Chicken Fajita Tray

Bake

462 cals


308 cals

Sausage & Egg

Breakfast

411 cals

Nut and Date Slice

482 cals

Spinach Balls

255 cals

Chicken Fajita Tray

Bake

462 cals

Roast Beef with Pesto

and Veggies

493 cals


535 cals

Turkish Bread with Eggs

and Avocado

499 cals


Cheese

322 cals

Nut and Date Slice

482 cals

HealthyCheeseburgers

449 cals

Mexican Lasagna

505 cals


308 cals

Blueberry & Vanilla

Pancakes

466 cals

Spinach Balls

255 cals


Cheese

322 cals

Mexican Lasagna

505 cals

Chicken Parmigiana with Salad

428 cals


535 cals

Homemade Baked Beans

with Pita Bread

439 cals


Cheese

322 cals

Nut and Date Slice

482 cals

HealthyCheeseburgers

449 cals

One Pot SpaghettiBolognese

415 cals


535 cals

7 DAY MEAL PLAN

A N D R E C I P E G U I D E

You can substitute either breakfast or lunch (or both) with a Healthy Man Meal Replacement Shake.

THE HEALTHY MANFORMULATED MEAL REPLACEMENT SHAKE

The Healthy Man Meal Replacement is scientifically formulated by Nutritionists and Food technologists especially for men to help boost their health, vitality, nutrition and weight loss!

What will The Healthy Man do for YOU!

• ENHANCE weight loss ability^• IMPROVE gut health• REDUCE beer belly• INCREASE stamina• INCREASE muscle strength• INCREASE energy, vitality and overall health• IMPROVE hair health

Just add milk for a delicious shake and go, or extra

fruits and veggies and blend to have

as a smoothie

Go to www.healthyman.com.au

^when used in conjunction with a diet reduced in energy and an exercise plan

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C H O C N U T P R O T E I N P O R R I D G E

Serves 1Prep time 5 min | Cooking time 2 min

Porridge can be a little dull, but with a few extra yummy ingredients it can transform your plain old oats into a delicious treat!

I N G R E D I E N T S• 1/3 cup rolled oats

• 1 tbsp The Healthy Man Meal Replacement Shake• 1 cup almond milk, unsweetened

• 11/4 tbsp peanut butter

• 1 tablespoon almonds, chopped

• 1 tbsp dark chocolate chips

Kjs 1971 kJ / 473 calsProtein 21.5gFibre 3.7gTotal Fat 26g

Carbs 32.5gSat Fat 6.3gTotal Sugar 11.65gFree Sugar 2.9g*

*Note: ‘Free sugars’* mentioned in our recipes are those which have been added to foods during processing, cooking, and preparation, while naturally occurring sugars are found within whole foods such as fruits and come with the additional benefits of a range of other nutrients such as vitamins, minerals and fibre in substantial amounts.

M E T H O D• Process oats and smoothie powder in a blender or food processor until smooth.

• Place oat mix into a microwave safe bowl and combine with almond milk.

• Microwave on high for 2 minutes until well combined and creamy.

• Stir through a teaspoon of the peanut butter and add a little extra milk if required to reach desired consistency.

• Top with remaining peanut butter, almonds and chocolate bits to serve.

BREAKFAST

T U R K I S H B R E A D W I T H E G G S A N D A V O C A D O


Eggs and avocado served on warm toasted Turkish bread is a delicious andhealthy way to start the day. This meal is high in protein to keep you feeling fuller for longer and reaching your weight loss goals faster.

I N G R E D I E N T S• 1 tsp butter

• 2 free-range eggs

• 1 slices Turkish bread

• 1/2 medium avocado

• salt

• pepper

• 1/4 tsp dried oregano

Kjs 2097 kJ / 499 calsProtein 21gFibre 3.4gTotal Fat 30g

Carbs 36.7gSat Fat 9.2gTotal Sugar 3gFree Sugar 0g

M E T H O D• Melt the butter in a frying pan over medium-high heat. Crack in the eggs and fry for 2-3 minutes or until cooked to your liking.

• Slice the Turkish bread in half lengthways and toast.

• Spread each slice of bread with avocado, season with salt and pepper.

• Place the eggs on top of one slice of bread (per serve), sprinkle with oregano and top with remaining slice of Turkish bread to serve.

BREAKFAST

S A U S A G E A N D E G G B R E A K F A S T


When choosing sausages for a recipe, try to get lean ones made by the butcher rather than mass produced versions that can be loaded with preservatives and artificial flavours. This is an easy to prepare cafe style meal you can make at home for the whole family.

I N G R E D I E N T S• cooking oil spray

• 1 lean sausage of choice


• 1 slice wholegrain or gluten-free bread of choice

• 1/4 medium avocado

• 1/4 tomato, sliced

Kjs 1728 kJ / 411 calsProtein 22.4gFibre 4.7gTotal Fat 24.2g

Carbs 24.3gSat Fat 6.7gTotal Sugar 2.4gFree Sugar 0g

M E T H O D• Heat a frying pan over medium-high and lightly spray with cooking oil. Add sausage and cook for 4-5 minutes each side or until cooked through. Set aside to cool, then slice.

• Add egg to pan and fry for 3-4 minutes or until cooked to your liking.

• Toast bread and spread with avocado. Top with slices of tomato, fried egg and sausage to serve.

BREAKFAST

B L U E B E R R Y & V A N I L L A P A N C A K E S


With blueberries and yoghurt, these pancakes are a healthy version of a breakfast favourite, to give you plenty of energy and help boost your metabolism.

I N G R E D I E N T S• 1 free-range eggs

• 1/3 cup reduced-fat milk of choice

• 1/2 cup wholemeal self-raising flour

• 1 tbsp reduced-fat Greek natural yoghurt

• 1/2 tsp vanilla extract

• 1 tsp extra virgin olive oil

• 1/2 cup blueberries, fresh or frozen

• 2 tbsp water

• 1/2 tsp lemon juice

• 1 tsp flaked almonds


Carbs 59gSat Fat 3.3gTotal Sugar 20gFree Sugar 0g

M E T H O D• Whisk together egg, milk, flour, yoghurt, vanilla and oil.

• Heat a non-stick frypan over a medium heat.

• Pour ¼ cup measure of the batter in the pan at a time. After 1-2 minutes, when the batter starts to bubble on top, flip the pancake over and cook on the other side for another minute or two until golden brown. Repeat with remaining batter until all pancakes are cooked.

• While pancakes are cooking, place the blueberries in a microwave-safe dish with water and microwave on high until the berries have collapsed and liquid has reduced and become syrupy. Stir through lemon juice.

• Pour blueberry syrup over pancakes to serve and top with flaked almonds.

BREAKFAST

H O M E M A D E B A K E D B E A N S W I T H P I T A B R E A D


Beans are one of the best sources of energy to sustain stamina throughout the day. They're a good source of protein and fibre to have you reaching your weightloss goals in no time.

I N G R E D I E N T S• 1 tbsp extra virgin olive oil

• 1/2 red onion, diced

• 2 cloves garlic, crushed

• 1 stalk celery, diced

• 1 tbsp Worcestershire sauce

• 1 tbsp apple cider vinegar

• 1 tsp smoked paprika

• 1 tsp ground coriander

• 700 mls tomato passata

• salt

• pepper

• 800 grams tinned cannellini beans, rinsed and drained

• 4 small wholemeal pita bread


Carbs 78.4gSat Fat 1gTotal Sugar 12.3gFree Sugar 0g

M E T H O D• Heat olive oil in a saucepan over medium heat. Add onion, garlic and celery and sauté for 3-4 minutes or until onion is translucent and celery is soft.

• Add the Worcestershire sauce, apple cider vinegar, paprika, ground coriander and passata. Season with salt and pepper. Bring to the boil, then reduce to a simmer for 15-20 minutes or until thickened slightly.

• Add the beans and stir to combine. Cook for a further 5 minutes, until beans are heated through.

• Divide the beans between four bowls and sprinkle with the parsley.

• Toast the pita bread and serve on the side of the beans.

BREAKFAST

P E S T O & H A M P A N I N I


A simple toasted panini roll that can be put together in minutes for a quick and tasty lunch. You can replace the panini roll with slices of wholegrain or gluten freebread if you prefer.

I N G R E D I E N T S• 1 panini roll

• 1 tbsp basil pesto, store-bought

• 2 slices lean smoked ham

• 2 tbsp sun-dried tomatoes, chopped

• 1/2 cup rocket lettuce

• 1 tsp flaked almonds


Carbs 53gSat Fat 3.7gTotal Sugar 14gFree Sugar 0g

M E T H O D• Preheat a sandwich press.

• Slice Panini roll(s) in half. Spread one half of the rolls per serve with the pesto. Top with slices of ham, sun-dried tomatoes and rocket.

• Place remaining half of roll on top and toast in sandwich press until golden.

• If you don’t have a sandwich press you could just toast the Panini roll in a toaster or under a preheated grill and prepare the sandwich once roll is golden.

LUNCH

H E A LT H Y C H E E S E B U R G E R S


These Cheeseburgers are sure to be a hit.A healthy alternative to a family favourite.

I N G R E D I E N T S• 1 cups broccoli, finely chopped (100 grams)

• 1 medium carrot, grated (70 grams)

• 1 small zucchini, grated (110 grams)

• 2 cloves garlic, minced (6 grams)

• 1 brown onion, grated (100 grams)

• 480 grams lean beef mince

• 1 cup wholemeal breadcrumbs (60 grams)

• cooking oil spray

• 1/2 cup reduced-fat cheddar cheese, sliced (60 grams)

• 6 wholegrain roll (480 grams)

• 11/2 tbsp tomato sauce, no added sugar (30 mls)

• 1 cups mixed lettuce leaves, chopped

M E T H O D• Place the broccoli, carrot, zucchini, garlic and onion in a food processor and process until it’s really finely chopped.


Carbs 42gSat Fat 5.7gTotal Sugar 4.7gFree Sugar 0g

• Combine beef with the vegetables and the breadcrumbs. Form into 6 evenly sized burger patties.

• Lightly spray a frying pan with cooking oil spray and heat over medium-high. Add the burger patties and cook for 4-5 minutes on each side or until cooked through.

• After flipping the burgers, top each one with a slice of cheese and allow it to melt over each patty in the final minutes of cooking.

• While the patties are cooking, halve the rolls and lightly toast in the oven. Spread the base of each roll with about a teaspoon of tomato sauce. Top with a cheese patty, some lettuce and the top half of each roll.

• One cheeseburger is one serve. You could prepare the patties in bulk and freeze them uncooked for up to 3 months or refrigerate cooked patties in an airtight container for 3-4 days to reheat as required.

LUNCH

C H I C K E N & C H O R I Z O P A S T A


A delicious and healthy pasta recipe that the whole family will enjoy. Loaded with flavour from the chorizo and herbs.

I N G R E D I E N T S• 50 grams chorizo sausage

• 100 grams chicken breast fillets

• 1 cup mushrooms

• 1/2 brown onion

• 100 grams tinned tomatoes

• 1/2 tsp dried Italian herbs

• 1/4 tsp smoked paprika

• 60 grams wholemeal pasta, any shape

• salt

• pepper



M E T H O D• Thinly slice the onion and mushrooms. Cut the chorizo and chicken into small chunks. Heat a heavy-bottomed saucepan over a medium heat.

• Add the chorizo to the pan and cook for 3-4 minutes until some of the oil comes out of the chorizo. Add the onion and mushrooms and cook for 4-5 minutes until softened.

• Add the chicken and brown on all sides then pour in the tomatoes and season with mixed herbs, paprika, salt and pepper. Simmer for ten minutes or until the chicken is fully cooked through.

• Meanwhile, cook the pasta in boiling salted water according to packet instructions.

• Serve the pasta tossed in the chorizo sauce.

DINNER

S T E A K W I T H M U S T A R D S A U C E


Steak served with a simple but bold sauce and fresh vegetables, makes an easy to prepare, tasty and budget friendly meal. Eating high protein meals like this one can help people with Type 2 Diabetes control their blood sugar.

I N G R E D I E N T S• 200 grams lean beef steak of choice

• salt

• pepper

• 1/4 cup liquid chicken stock, salt reduced

• 1/2 clove garlic, minced

• 1/2 tsp dried thyme leaves

• 1/4 tsp cornflour

• 1 tsp water

• 1 tsp wholegrain mustard

• 11/2 cups broccoli

• 1 cup green beans, trimmed

• pepper


Carbes 4.6gSat Fat 7.7gTotal Sugar 2.2gFree Sugar 0g

M E T H O D• Season steak with salt and pepper and cook in a frying pan or on a barbecue hot plate for 4-5 minutes each side or until cooked to your liking.

• While steak is cooking make the sauce by bringing the stock to a boil in a saucepan. Add the garlic and dried thyme and stir to combine. Combine cornflour

• with water to form a paste and add to the stock with the mustard. Stir for 4-5 minutes or until thickened.

• Cut broccoli into florets and blanch for a minute with the green beans until tender in a saucepan of boiling water.

• Serve steak drizzled with mustard sauce with steamed veggies on the side.

DINNER

C H I C K E N F A J I T A T R A Y B A K E


This Mexican inspired dish has all of the tasty flavour of the take away variety without the excess calories. Enjoy this dish as a mid week meal or serve in a larger portion when entertaining to please the crowd.

I N G R E D I E N T S• 400 grams chicken breast fillets, cut into strips


• 1 cloves garlic, crushed

• 1 tsp smoked paprika

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1/8 tsp cayenne pepper

• 250 grams microwavable brown rice

• 200 grams tinned black beans, drained

• 1 red onion, sliced

• 1 red capsicum, sliced

• 8 small corn tortilla

• 4 tbsp reduced-fat Greek natural yoghurt

• 1 bunch fresh coriander, chopped

• 1 lime, cut into wedges

Kjs 1941 kJ / 462 calsProtein 34gFibre 6.1gTotal Fat 9.4g

Carbs 57gSat Fat 3.6gTotal Sugar 9.1gFree Sugar 0g

M E T H O D• Preheat oven to 220c, prepare a large baking dish and line a baking tray with baking paper.

• In a bowl coat the chicken with oil, garlic and spices.

• In the large baking dish lay out the precooked rice, beans, red onion and capsicum.

• Top with marinated chicken strips and bake in the oven for 5 minutes.

• Remove the tray from the oven, turn the chicken strips and return to the oven to cook for a further 5 minutes or until cooked through.

• While the chicken is finishing, lay out the tortillas on your lined baking tray and place in the oven until they are warmed through.

• Remove from the oven, drizzle the greek yogurt over the chicken tray, top with coriander and lime wedges.

• Scoop the chicken mix into tortillas to serve.

DINNER

Leftovers can be stored in an airtight container in the fridge for 2-3 days.

TIP

R O A S T B E E F W I T H P E S T O & V E G G I E S


How's this for an easy yet impressive dinner - a roast beef dinner with only four ingredients! Choose your favourite vegetables if you like and add extras if needed to serve the whole family.

I N G R E D I E N T S• 150 grams beef rolled roast

• 2 tsp basil pesto, store-bought


• 1 cup broccoli

• 1/2 cup green beans

Kjs 2969 kJ / 493 calsProtein 52gFibre 9gTotal Fat 22g

Carbs 20gSat Fat 6gTotal Sugar 0gFree Sugar 0g

M E T H O D• Preheat oven to 180C.

• Rub the beef with the pesto.

• Place in a baking dish and roast in the oven for 20 minutes or until cooked to your liking.

• While beef is roasting, cut broccoli into florets and top and tail beans. Toss with the oil and a pinch of salt.

• Add broccoli to the tray with the beef 10 minutes before it is finished cooking. Add beans in the last 5 minutes.

• When the beef is ready rest for a few minutes then slice and serve with the veggies.

DINNER

M E X I C A N L A S A G N A


One of our most popular recipes! Try serving with a simple guacamole of avocado mashed up with lemon or lime juice and salt and pepper.

I N G R E D I E N T S• 400 grams lean beef mince

• 400 grams tinned kidney beans

• 2 medium carrot

• 2 brown onion

• 1 red capsicum

• 400 grams tinned tomatoes

• 1 sachet taco seasoning, salt reduced

• cooking oil spray

• 5 wholemeal tortilla

• 1/2 cup extra light sour cream

• 130 grams reduced-fat cheddar cheese

M E T H O D• Preheat the oven to 180C. Finely dice the onion, grate the carrot, finely chop the capsicum, drain and rinse the kidney beans and grate the cheese.


Carbs 45.3gSatFat 7.1gTotal Sugar 14.7gFree Sugar 1.7g

• Heat a non-stick frying pan over medium-high heat.

• Sauté diced onion for a couple of minutes, then add 1 tablespoon water (this takes away the need for any added oil) and cook until the onion is soft and translucent, and water has evaporated.

• Increase the heat to high and add the mince.

• Cook, stirring, until there are no lumps and mince is brown.

• Add grated carrot, chopped capsicum, red kidney beans, diced tomatoes and taco seasoning. Stir and then simmer for 10-15 minutes until mixture has thickened.

• Lightly spray an oven safe dish or springform cake tin with cooking spray.

• Layer the dish or tin with a tortilla, then some of the meat mixture, and continue layering until you've used up all the tortillas and meat mixture, finish with a tortilla on top. Spread over sour cream and sprinkle the cheese over the top.

• Cook for 30-40 minutes, or until golden brown.

DINNER

O N E P O T S P A G H E T T I B O L O G N E S E


Spaghetti bolognese is a true family favourite. This recipe is loaded with veggies and is prepared in one pot - easy!

I N G R E D I E N T S• 1 tbsp extra virgin olive oil• 1 red onion, peeled and finely diced • 2 medium carrot, peeled and grated • 2 stalks celery, finely chopped • 2 cloves garlic, minced • 1 cup mushrooms, sliced • 1 small zucchini, grated • 1/2 small red chilli, finely chopped • 500 grams lean beef mince• 1 tbsp Worcestershire sauce • 3 tbsp tomato passata• 800 grams tinned tomatoes• 2 cups liquid beef stock, salt reduced• 1 cup red cooking wine • 250 grams wholemeal spaghetti• salt• pepper• 2 tablespoons fresh basil leaves

• 1/2 cup grated Parmesan


Carbs 34.5gSat Fat 5gTotal Sugar 8gFree Sugar 0g

M E T H O D• Heat the oil in a large pan (the pan needs to be big enough to hold all of the bolognese and the spaghetti too) over medium-high heat.

• Cook the onion, carrot, celery and garlic for 3 minutes.• Add the chilli (optional), and then add the zucchini and mushrooms and cook for another 2 minutes.

• Add the mince to the pan and brown the mince for around 5 minutes, stirring continuously. Pour in the Worcestershire sauce, tomato passata, tomatoes, wine and stock.

• Season to taste and stir to combine. Place the lid on and bring to the boil.

• Reduce the heat to medium and add spaghetti to the pan (you may need to break the pasta in half).

• Simmer, uncovered, for around 15 minutes or until the pasta is cooked, stirring several times during the cooking time.

• Divide between 6 bowls, sprinkle each with fresh basil leaves and grated Parmesan to serve.

DINNER

C H I C K E N P A R M I G I A N A W I T H S A L A D


A favourite in so many families and now you can create this tasty meal in a healthy way. Eating highprotein meals like this one can help people with Type 2 Diabetes control their blood sugar.

I N G R E D I E N T S• 200 grams chicken breast fillets

• 11/2 tablespoons wholemeal breadcrumbs

• 2/3 tablespoon grated Parmesan

• 1/2 tsp extra virgin olive oil

• 2 tbsp reduced-fat mozzarella cheese

• 1/4 cup tomato passata

• 1 cup baby spinach

• 1/4 tomato

• 4 teaspoons pumpkin seeds (pepitas), roasted

• 1 tsp lemon juice



M E T H O D• Grate the mozzarella and chop the tomato.• Tenderise the chicken to ½ cm flat with a tenderiser hammer. If you don't have a tenderiser then you can cover the chicken with baking paper and hit with a rolling pin.

• Mix the bread crumbs (use gluten free crumbs if required) and parmesan cheese together.

• Brush the chicken with half of the olive oil and press the breadcrumb/parmesan mixture over both sides. Preheat the oven grill to high.

• Heat the remaining oil in a pan and cook the chicken for about 3 minutes on each side.

• Place the chicken on a lined baking tray and top with the tomato passata and mozzarella cheese. Place tray under grill for 3 mins or so until cheese is bubbly and golden.

• Toss together baby spinach, chopped tomato, pumpkin seeds and drizzle with lemon juice.

• Serve parmigiana with salad on the side.

DINNER

C R A C K E R S W I T H S A L A M I & C H E E S E

Serves 1Prep time 5 min

An easy to assemble recipe when you feel like a Deli style snack. You could use some lean smoked ham, turkey or chicken breast if you prefer and wholegraincrackers of choice. Keep your energy levels and metabolism at their peak by enjoying nutritious snacks in between main meals.

I N G R E D I E N T S• 2 crackers e.g. Cruskits

• 2 slices reduced-fat cheddar cheese

• 40 grams shaved salami



M E T H O D• Thinly slice the cheese and place on top of the Cruskits with the salami.

SNACKS

S P I N A C H B A L L S


This tasty savoury snack recipe makes 4 serves (around 20 balls). Store leftovers in an airtight container in the fridge or freezer to grab when you need a healthy snack. High in fibre to help with digestion to promote a leaner tummy.

I N G R E D I E N T S• 1 brown onion

• 1 tbsp coconut oil

• 2 & 1/2 cups frozen spinach

• 1 & 2/3 cups wholemeal breadcrumbs

• 2 & 1/2 tsp dried Italian herbs


• 2 tbsp grated Parmesan

• salt

• pepper


Carbs 13gSat Fat 6.5gTotal Sugar 2.3gFree Sugar 14.8g

M E T H O D• Preheat oven to 180C. Defrost the spinach then drain of excess water and chop.

• Finely dice onion and sauté with the coconut oil in a small frying pan until softened.

• Place onion and all other ingredients in a bowl and mix until well combined.

• Season with salt and pepper.

• Roll mixture into approximately 20 bite-sized balls. Place on a lined baking tray and bake for 20 minutes.

• Serve with a wedge of lemon, if desired. (Each serve is 5 balls.)

• Store leftovers in the fridge or freezer and defrost or reheat as required.

SNACKS

N U T & D A T E S L I C E


I N G R E D I E N T S• 1/2 cup shredded coconut 50g

• 1/2 cup dried dates 85g

• 1/2 cup coconut oil, melted 120g

• 2 cups whole roasted almonds 240g

• 1/2 cup natural peanut butter 95g

• 1/3 cup roasted peanuts


Carbs 11.9gSat Fat 13gTotal Sugar 9.6gFree Sugar 0g

M E T H O D• Line a baking tray with baking paper and sprinkle half the coconut over the bottom of the tray. Set aside.

• Place chopped dates in a bowl and cover with boiling water. Leave for 10 minutes to soften and then drain.

• Mix coconut oil with almonds, peanut butter, peanuts, date mix and remaining coconut.

• Press mixture into the prepared tin and place in the fridge for two hours to set.

• Cut into 9 squares using a hot knife. One square is one serve.

• Will keep for up to a week in an airtight container in the fridge.

SNACKS

C H O C O L A T E P R O T E I N I C E - C R E A M


I N G R E D I E N T S• 1/2 cup coconut oil, melted

• 1/2 cup cacao powder

• 2/3 cup thickened cream

• 1/4 cup plus 1 tbsp brown sugar

• 4 scoops vanilla protein powder

• 3 large bananas, mashed



M E T H O D• In a blender or food processor combine all ingredients until very smooth.

• Transfer mix to a freezer safe container with a lid and freeze for at least 3 hours.

• Will keep in the freezer for 3 months.

SNACKS

R U M A N D R A I S I N C H O C O L A T E L A V A C A K E


There's no need to go out to an expensive restaurant when you can make an indulgent treat like this at home. If you don't want to use brown rum, you coulduse rum essence instead.

I N G R E D I E N T S• 1 tsp raisins

• 2 tsp brown rum

• 1/4 cup reduced-fat coconut milk

• 1 tbsp cacao/cocoa powder

• 20 grams dark chocolate (70%)

• 1/4 cup plain wholemeal flour

• 1/4 tsp baking powder

• 1 tsp Natvia

• 1/2 tsp vanilla extract

• 1/4 cup water


Carbs 30.7gSat Fat 9.6gTotal Sugar 10gFree Sugar 5g

M E T H O D• Soak raisins in the rum for 10 minutes.

• Heat coconut milk, half the cocoa/cacao powder and the dark chocolate in a microwavable cup for a minute. Stir contents until smooth and heat for a further 30 seconds to a minute until warm and runny. Set aside.

• Combine soaked raisins and rum with flour, baking powder, Natvia, remaining cocoa/cacao, vanilla extract and water and place in an individual ramekin (one per serve).

• Microwave each serve on high for 1 and ½ minutes, checking to see if cooked through. If not, cook for a further 30 seconds until cooked through.

• Serve immediately drizzled with the chocolate sauce.

SNACKS

7 day meal plan€¦ · kjs 1971 kj / 473 cals protein 21.5g fibre 3.7g total fat 26g carbs 32.5g...

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