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28 Day Fitness Power Up Recipes – Week 1

We are aware that week one is already such a large step into the unknown, so stress less, we got you. Week one’s recipes are all about simplicity, they are our easy to make options! If you are new to cooking or short of time you should still hopefully be able to sneak in a couple of these gems!

Breakfast: Apricot, cranberry and pistachio quinoa porridge (Gluten Free)

Nutrition Information

(Per Serve)

  • Total Calories: 492cal
  • Carbohydrates: 70g
  • Proteins: 15g
  • Fats: 13g
  • Saturated Fats: 3g

Ingredients

  • 1 ½ Cups Quinoa
  • 1 ½ Cups Milk
  • ½ Cup Dried Apricots
  • ⅓ Cup Dried Cranberries
  • 1 ½ Tablespoons Brown Sugar
  • ⅓ Cup Pistachios
  • Honey to Serve

How to make:

  1. Combine quinoa and 4 cups cold water in a saucepan over medium-high heat. Bring to the boil. Reduce heat to medium-low. Cook, covered, for 10 minutes.
  2. Stir in milk, apricot and cranberries. Cook, covered, for 10 minutes or until quinoa is tender. Stir in sugar.
  3. Spoon porridge into bowls. Sprinkle with pistachios. Drizzle with honey. Serve.

Breakfast: Raspberry Breakfast Protein Smoothie (Balanced)

Nutrition Information

(Per Serve)

  • Total Calories: 339cal
  • Carbohydrates: 25.1g
  • Proteins: 30.5g
  • Fats: 12.4g
  • Saturated Fats: 2.0g

Ingredients

  • 2 Cups Almond Milk
  • 125g Raspberries
  • ½ tsp Vanilla Paste
  • ½ Porridge Oats
  • 20g Vanilla Protein Powder
  • 1 tbsp Honey
  • 1 Cup Ice Cubes
  • Raspberries on top to serve

How to make:

  1. Place milk, raspberries, vanilla, porridge and ice in a blender. Blend until mixture is smooth and well combined.
  2. Pour smoothie into serving glasses. Top with extra raspberries and extra porridge.

Snack: Gooey Peanut Butter 7 Chocolate Fridge Bars (Vegan)

Nutrition Information

(Per Slice)

  • Total Calories: 255cal
  • Carbohydrates: 21g
  • Proteins: 5.1g
  • Fats: 17g
  • Saturated Fats: 11g

Ingredients

  • 55g (1/3 cup) roasted unsalted peanuts
  • 30g (1/4 cup) raw cacao powder
  • Pinch sea salt
  • 140g (1 1/2 cups) rolled oats
  • 95g (1/2 cup) raisins
  • 2 tablespoons coconut oil
  • 1 tablespoon maple syrup
  • Roasted unsalted peanuts, extra, finely chopped, to serve (optional)
  • Sea salt, extra, to serve (optional)

How to make:

  1. Grease the base and sides of an 18cm (base measurement) square cake pan. 
Line with baking paper, allowing the sides 
to overhang. Place peanuts, cacao, salt and 1 cup oats in a food processor and pulse until just finely chopped. Add the raisins, oil, maple syrup and remaining oats. Process until well combined. Press into the base of the prepared pan. Use a straight-sided glass to smooth the surface. Place 
in the fridge for 1 hour or until firm.
  2. For the filling, use a high-speed blender to blend the banana, peanut butter, raisins, oil, maple syrup, flour and salt, scraping down the sides occasionally, until very smooth. Spread over oat base and use 
a spatula to smooth the surface. Place 
in the fridge for 2 hours or until firm.
  3. For the chocolate topping, place ingredients in a heatproof bowl over 
a saucepan of simmering water (don’t let the bowl touch the water). Cook, stirring constantly, for 3 minutes or until mixture 
is smooth and thickened. Pour over the filling. Smooth the surface. Place in the fridge for 6 hours or overnight to set. 
Cut into 18 bars. Sprinkle with extra peanuts and salt, if using. Store in a lined airtight container in the fridge for up to 1 week.

Lunch: Fast Falafel Bowl (Vegetarian)

Nutrition Information

(Per Serve)

    • Total Calories: 489cal
    • Carbohydrates: 17g
    • Proteins: 19g
    • Fats: 34g
    • Saturated Fats: 10g

Ingredients

      • 225g pkt Falafel
      • 350g Mixed Salad
      • 200g Hummus
      • 80g Feta, crumbled
      • 1/4 cup (40g) dry roasted almonds, coarsely chopped

How to make:

      1. Preheat oven to 180°C. Line a baking tray with baking paper. Arrange falafels on the lined tray. Bake for 8 mins or until heated through.
      2. Meanwhile, prepare the salad kit in a large bowl following packet directions, reserving the dressing. Divide the hommus among small serving bowls.
      3. Divide the salad, falafel and hommus among serving bowls. Drizzle with the reserved dressing. Sprinkle with fetta and almonds.

Dinner: Healthy Tuna Pasta Bake (Balanced)

Nutrition Information

(Per Serve)

      • Total Calories: 391cal
      • Carbohydrates: 41g
      • Proteins: 29g
      • Fats: 8g
      • Saturated Fats: 3g

Ingredients

  • 250g spelt fusilli Pasta
  • 2 tsp olive oil
  • 4 anchovies, drained, finely chopped
  • 1 brown onion, finely chopped
  • 200g button mushrooms, sliced
  • 2 garlic cloves, crushed
  • 2 x 400g cans chopped tomatoes
  • 1 lemon, rind finely grated
  • 1/2 cup fresh continental parsley leaves, finely chopped
  • 200g ctn low-fat cottage cheese
  • 425g can tuna in spring water, drained, flaked
  • 2 large tomatoes, thinly sliced
  • 2 large tomatoes, thinly sliced
  • 150g mixed salad leaves

How to make:

  1. Preheat oven to 180C/160C fan forced. Lightly grease a large baking dish with oil. Cook pasta in a large saucepan of salted boiling water following packet directions. Drain.
  2. Meanwhile, heat oil in a frying pan over medium heat. Add anchovy and onion. Cook for 5 minutes or until softened. Add mushroom and garlic. Cook for 5 minutes or until mushroom is golden. Stir in canned tomatoes and 125ml (1/2 cup) water. Simmer for 15 minutes or until thickened
  3. Stir in rind, parsley (reserving 1 tbs) and half the cottage cheese. Season. Add pasta and tuna. Toss. Place in prepared dish. Top with sliced tomato, parmesan and remaining cottage cheese. Season. Bake for 25‐30 minutes or until golden. Top with reserved parsley. Serve with salad.