Body Wise - BodyWise Personal Training and Nutrition



Ingredients WK 1-2SNACKSBalls - ApricotIngredients:ApricotsCoconutBalls – Peanut ButterIngredients:Peanut butterDatesSesame SeedsCoconut oilBarsIngredients:NutsDatesCoconutPeanut butterOatsCoconut oilBanana/Berry MuffinsIngredients:Wholemeal flourBananaRolled oatsEggsHoneyGreek or natural yoghurtChia seedsOlive oilMixed berriesCinnamonVanilla essenceBi carb sodaButterFeta, Tomato and Parmesan MuffinsIngredients:FetaTomatoParmesan CheeseWholemeal FlourSalt and PepperToasted AlmondsIngredients:AlmondsTomato, Onion and Zucchini sliceIngredients:TomatoOnionZucchiniSalt and pepperBreakfastAncient Grains and berriesIngredients:Mixed berriesAncient grain oatsMixed berries and yoghurtIngredients:Greek YoghurtMixed BerriesGranolaIngredients:NutsDried fruitsMaple syrupCoconut oilSpanish omelette with yoghurt and spinachIngredients:Greek YoghurtSpinach leaves or mixed green saladEggCapsicumOnionSweet potatoOlive oilGarlicBaconRosemaryMushroom and egg frittataIngredients:EggsSalt and pepperButterMushroomsBaby spinachGrated cheeseVeggie and egg frittataIngredients:EggsTomatoOnionCapsicumCarrotOlive OilMilkBlack pepperSalt and pepperMealsMild Spicy ChickenIngredients:ChickenOlive OilPaprikaMixed herbsSweet chilli sauceChicken stockSalmon with mixed greensIngredients:SalmonPeasBeansBroccolioilFish Pie with cauliflower riceIngredients:FishPeas BeansCauliflowerEye fillet steak and mixed greensIngredients:Eye fillet steakPeasBeansBroccoliCauliflowerBeef Stir Fry-200 calories per serveIngredients:BeefGarlicOnionsGingerGreen beansPeasBroccoliMushroomZucchiniCarrotSoy sauceHoneySesame oilAlmonds and or cashewsSlow cooked satay chicken with mixed greensIngredients:ChickenChicken stockSaltPepperSatay sauce (includes peanuts or nuts)PeasBeansbroccoliMeals Cont.Chicken soup-50 kilojoulesIngredients:Chicken stockOnionCuminMixed herbsOreganoChilli flakesSalt and pepperOyster sauceCauliflower soup-75 kilojoulesIngredients:CauliflowerChicken stockGarlicParmesan cheeseonionSpicy Tomato soup-50 kilojoulesIngredients:TomatoesOnionGarlicSalt and pepperChicken stockChilli flakesCuminKidney beansBroccolicarrotBeef Curry and Cauliflower riceIngredients:BeefCurry powderOnionCoconut milkBeef stockBrown sugarCauliflowerSesame oilEggsGarlicCarrotCornShallotsMushroomsPeasSoy sauceChilli Con Carne-300 calories per serveIngredients:OilOnionGarlicChilliMinceTomatoTomato pasteBeef stockKidney beansPaprikacuminMeals Cont.Veg. Beef Lasagne - 582 calories per serveIngredients:BeefOlive oilEgg plantOnionGarlicZucchiniCarrotPumpkinTomatoesTomato pasteBasilSpinachCheeseCreamParmesan cheeseNutmegSlow cooked curry chicken-320 calories per serveIngredients:ChickenOnionSoy sauceHoneyGarlicGingerLimeChicken stockCornflourCurry powderSpag (zucchini spirals) and meatballs-374 c per serveIngredients:ZucchiniBeef minceWhole meal breadcrumbsParmesan cheeseBlack pepperGarlicEggOnionPROTEIN WEEKSnacks Protein Bars –date mixIngredients:DatesPeanut butterNutsCoconut oilMixed nutsIngredients:Variety of nutsLemon Zest and olive oil asparagusIngredients:AsparagusLemonOlive oilBerries with coconut cream-Carbs per serving: 5.5gIngredients:CreamCoconut milkSplendaBerriesFrozen jelly with berriesIngredients:Mixed berriesJellyThai Mince ballsIngredients:ChickenOnionsChilliCurry pasteSweet Chilli sauceSoy sauceGingerMultigrain breadPlain flourParmesan roasted green beans-carbs per serving 5.2gIngredients:Olive oilGarlicEggGarlic saltGreen beansParmesan cheeseSunday snack – low fat cheese cake-carbs per serving: 1.3gIngredients:CreamCream cheeseLemon juiceFlaxseedButterSplendaPeanut butter ice cream with 1 scoop protein-carbs per srving: .8gIngredients:Cream cheeseAtkins chocolate mixPeanut butterDevilled eggsIngredients:EggsGreek yoghurtMustardSaltPaprikaPancakes with berries and cream-carbs per serving: 3gIngredients:EggsCream cheeseSplendaCinnamonBlueberriesCreamEggs baked in avocado-carbs per serving: 2gIngredients:EggAvocadoSaltBlack pepperFresh chivesHam & cheese breakfast roll up-carbs per serving: 1gIngredients:EggAlmond milkChivesSalt and pepperButterCheeseHamMinty chocolate mousse-carbs per serving: 4gIngredients:ButterCream cheeseCreamCocoa powderSweetenerAdkins chocolate mint barCrustless vegetable quiche-120 calories per sliceIngredients:Olive oilGarlicRed pepperBroccoliEggsMilkSalt and black pepperOreganoBasilMozzarellaFetaParmesan scrambled eggs-Ingredients:Olive oilEggsBlack pepperParsleyParmesan cheeseBaked eggs and bacon cups-carbs per serving: 2gIngredients:EggsSpinach leavesCheeseTomatoEggsSalt and pepperOilAvocado salsaIngredients:TomatoesCorianderOnionJalapeno peppersAvocadosLime juiceSalt pepperDijon chicken-carbs per serving: 1gIngredients:Olive oilChickenOnionGarlicThymeChicken stockCreamMustardSalt and pepperBroccoli, bacon and walnut salad-carbs per serving: 3gIngredients:BroccoliBaconCheeseMayonnaise (contains eggs)VinegarGarlicBlack pepperwalnutsRoasted pumpkin, spinach and walnut salad-carbs per serving: 7gIngredients:PumpkinOlive oilSalt and mixed herbsSpinach leavesWalnutsZucchini noodles with fishIngredients:ZucchiniFishSalt and pepperCrustless Egg and bacon pie-carbs per serving: 1.3gIngredients:EggsCreamOnionBaconCheeseSalt and pepperEggplant pizza-carbs per serving: 4g - NOTE SERVE WITH cauliflower, broccoli, nuts and a vinaigretteIngredients:EggplantTomato sauceMozzarella cheeseTomatoesSpinachSaltRed pepper flakesBroccoliCauliflowerNutsVinegarSoy sauceCheesy chicken bake-carbs per serving: 7gIngredients:ChickenCheeseCreamBroccoliLeekTomatoesPestoLemon juiceButterSalt and pepperBacon wrapped chicken with sweet chilli sauce beans and nutsIngredients:ChickenBaconOilPaprikaMixed herbsBeef with broccoli stir fry-carbs per serving: 6gIngredients:BroccoliBeefSoy sauceGarlicOilCider vinegarGingerRed pepperBeef stockSesame seedsChilli peppersFish pie-carbs per serving: 5gIngredients:Olive oilOnionGarlicTomatoesGingerCinnamonSalt and black pepperFishButterCeleriacShephards pie with cauliflower rice-carbs per serving: 3gIngredients:Minced beefMushroomsCapsicumOnionCeleryCauliflowerBeansChicken stockRosemaryThymeCuminBeef stockChicken rogan with cauliflower rice-carbs per serving: 8gIngredients:ChickenChicken stockGingerGarlicOlive oilTurmericCurry powderChilli powderCuminFennelTomatoesCauliflower, cheese and baconIngredients:CauliflowerCheeseBaconSalt and pepperBLUEBERRY PROTEIN SHAKE:BlueberriesProtein shake mixture ................
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