Transcription
Week 1 Meal PlanDay 1Day 2Day 3Day 4Day 5Day 6Day 7Optislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome Shake230 Cal230 Cal230 Cal230 Cal230 Cal230 Cal230 CalOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome Shake230 Cal230 Cal230 Cal230 Cal230 Cal230 Cal230 CalLean Meanand GreensAvo Tasteof ThisA Pizza theGood StuffGet StuffedThe Six C'sCod Me FeelingLike FishUp Beet284 Cal241 Cal236 Cal269 Cal201 Cal223 Cal224 Cal744 Cal701 Cal696 Cal729 Cal661 Cal683 Cal684 CalBreakfastCalLunchCalDinnerCalTotal Cal
Week 2 Meal PlanDay 1Day 2Day 3Day 4Day 5Day 6Day 7Optislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome Shake230 Cal230 Cal230 Cal230 Cal230 Cal230 Cal230 CalOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome ShakeOptislim LifeOptiBiome Shake230 Cal230 Cal230 Cal230 Cal230 Cal230 Cal230 CalSalmthing outof a packetA pizza thegood stuffEasy-PEAsyNourishUp BeetLean Meanand GreensGet StuffedWrap It Up236 Cal236 Cal293 Cal224 Cal284 Cal269 Cal256 Cal696 Cal696 Cal753 Cal684 Cal744 Cal729 Cal716 CalBreakfastCalLunchCalDinnerCalTotal Cal
A Pizza the Good StuffkcalCalorie236 CalTime20 minsMethodBakeIngredientsMethod1Tip Top Burger Thins1 Preheat oven grill 180 c.¼ cupTomatoes, diced2 Lightly toast the Burger thins.1Egg Whites3 Take a bowl to combine egg whites and egg whole,1Egg1 tspOregano4 Take a non stick pan, lightly sprayed with oil and heat2 tspBasil Pasteon the stove, pour the egg mixture on the pan and20gMozzarella Cheese,shreddedlightly scramble.oregano, season with salt and pepper, beat.5 Assemble pizzas by layering the tomatoes, basil, eggs,and cheese on the burger thin halves.6 Place under the grill for 5-7 minutes or until cheese isbubbling.
Avo Taste of ThiskcalCalorie241 CalTime10 minsMethodTossIngredientsMethod¼Avocado1 Use a dinner bowl, add spinach, quartered tomatoes,60gBaby Spinach, washed¼ cupRed Onion, sliced2 Drizzle with honey dijon dressing and toss.6Cherry Tomatoes, quartered3 Neatly place smoke salmon pieces and avocado on top.50gSmoked Salmon, sliced4 Season with cracked pepper.DrizzleHoney Dijon Dressing5gPinenutssliced red onion, pine nuts.
Cod Me Feeling Like FishkcalCalorie233 CalTime25 minsMethodBakeIngredientsMethod100gCod Fish Fillet1 Preheat oven to 180 c.¼ cupLemon Juice2 Wrap fish fillet in foil and bake for 10-15 minutes or¼ cupCapersuntil fish is opaque and flakes easily with a fork.2Cos Lettuce LeafWhilst fish is cooking prepare side salad.¼ cupRed Onion, sliced½ cupCucumber, chopped25gFetta3 Take 2 cos lettuce leaves and place to the side of theplate, cover with cucumber, red onion, fetta and capers.4 Bring fish to the plate.5 Sprinkle capers over fish, drizzle lemon juice over fishand salad.6 Season with pepper.
Easy-PEAsy NourishkcalCalorie293 CalTime10 minsMethodMicrowaveIngredientsMethod15 PodsSnow Peas1 Steam Snow Peas in a microwave safe bowl with some2Egg Whites95g TinTuna (springwater)100gChickpeaswater for approximately 90 seconds, drain water.2 Use the whites from 2 eggs and place in a bowl, cookfor approximately 60 seconds in the microwave.3 Add the snow peas to the steamed egg, drain tunaand combine, along with chickpeas.Serving SuggestionSeason with salt and peper. Alternatively drizzle with lemonjuice or Sirracha Sauce.
Get StuffedkcalCalorie269 CalTime25 minsMethodBakeIngredientsMethod60gBaby Spinach1 Preheat oven to 180 c.¼ cupBrown Onion, chopped2 To make stuffing: Use a saucepan on the stove, spray1 tspGarlic, mincedHalfCapsicum, diced3 Start with sautéing onion, capsicum, add minced garlic.2Portobello Mushroom4 Once onion has browned add baby spinach.95g tinTuna (springwater)5 Once wilted turn off the gas.SprinkleParmesan Cheese, shredded6 Spray Portobello mushrooms with Extra Virgin Olive Oil,with extra virgin olive oil.firstly stuff with drained tuna then add the mixture.7 Place in the oven for approx. 10 minutes, until themushrooms are soft.8 Move to plate and lightly sprinkle with parmesan cheese.
Lean Mean and GreenskcalCalorie284 CalTime15 minsMethodGrillIngredientsMethod100gLean Beef Strips1 Combine balsamic vinegar and mustard together in a cup.60gBaby Spinach, washed2 Pour half the mixture into dish and add beef, turning to¼ cupRed Onion, sliced6Cherry Tomatoes, quartered3 Spray a pan and place on medium-high heat.¼ cupCucumber, sliced4 Drain meat from marinade.2 tbspBalsamic Vinegar5 Grill for 3 minutes each side or until cooked to your liking.1 tbspWholegrain Seeded Mustard6 Use a dinner bowl, add spinach, quartered tomatoes,5gPinenutscoat in the marinade.sliced red onion, sliced cucmber & pine nuts.6 Place beef on top.7 Take other half of marinade and drizzle over.
Salmthing Out of a PacketkcalCalorie236 CalTime20 minsMethodBakeIngredientsMethod100gSalmon Fillet1 Preheat oven to 220 c.¼ cupCapers2 Take a large sheet of aluminium foil and combine the10Snow PeasDrizzleLemon Juice3 Season with salt and pepper and drizzle with lemon juice.5Basil Leaves4 Fold the foil to cover, crimp the edges to seal tightlysnow peas, capers and salmon fillet.creating a packet.5 Cook in oven for approximately 12 minutes.6 Garnish with basil leaves.
The Six C'skcalCalorie201 CalTime25 minsMethodBoilIngredientsMethod75gChicken Breast (poached)1 Place 1 chicken breast in a saucepan, cover with water,1 cupCabbage (Raw, chopped)6Cherry TomatoesHalfCapsicum, copped½ cupCucumber, diced2 tbspChili & Lime Dressingseason water with salt.2 Cook on stove top, bring water to the boil, then coverand reduce heat to low.3 Simmer until the chicken breast is cooked through,allow approx. 15 minutes.4 Whilst chicken is poaching, take a bowl and add thecabbage, chopped capsicum, cherry tomatoes anddrizzle with dressing.5 Once chicken is cooked, thinly slice and weigh out75grams, place on top of salad.
Up BeetkcalCalorie224 CalTime30 minsMethodBakeIngredientsMethod1 cupBeetroot, diced & cooked1 Preheat oven to 220 c.8 spearsAsparagus2 Disperse peeled & diced beetroot onto cooking tray,¼ cupCucumber, diced1Egg, poached60gBaby Spinach, rawsaucepan of simmering water for 2 mins, then remove1 tbspBalsamic Vinegarand set aside.5g(30 nuts)Pinenutsand allow to cook for 25-30minutes.3 Whilst Beetroot is cooking blanch the asparagus in a4 Crack the egg into the saucepan and simmer gently for3 minutes until the whites are cooked and the yolks arejust beginning to set, but still runny.5 Remove with a slotted spoon and drain.6 Take a bowl and combine spinach leaves, cookedbeetroot, cucumber, asparagus.7 Place the egg on top, drizzle with Balsamic Vinegar.
Wrap It UpkcalCalorie256 CalTime10 minsMethodMicrowaveIngredientsMethod1Mountain Bread Natural Wraps1 Take a microwave safe bowl, spray with cooking oil and60gBaby Spinach¼ cupBrown Onion, chopped¼ cupTomatoes, chopped3Egg Whites¼ canRefried Beans1 tbspSalsacombine baby spinach, onions, tomatoes and 3 egg whites.2 Season with salt and pepper microwave for 90 Secondsor until fluffy.3 Meanwhile spread the refried beans on the wrap andmicrowave for 30 seconds.4 Add the egg mixture to the wrap and wrap it up.
The Six C's Ingredients Chicken Breast (poached) Cabbage (Raw, chopped) Cherry Tomatoes Capsicum, copped Cucumber, diced Chili & Lime Dressing Place 1 chicken breast in a saucepan, cover with water, season water with salt. Cook on stove top, bring water to the boil, then cover and reduce h
