Offseason Bulking Meal Plan

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Strawberries (187.5 g)
• Banana (93.75 g)
• Skim Milk (156.25 g)
• Low Fat Vanilla Greek Yogurt (156.25 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Sweet Potato (156.25 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Asparagus (106.25 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Snow Pea (Peas in Pod) (75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Tilapia (1.25 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Carrots (106.25 g)

Instructions

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Beef Top Loin Steak (187.5 g)
• Canola Oil (1.25 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• Spinach (75 g)
• Strawberries (25 g)
• Onions (12.5 g)
• Walnuts (18.75 g)
• Vinaigrette (1.25 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Green Peas (156.25 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Post Raisin Bran Cereal (75 g)
• Skim Milk (1.25 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Dried Cranberries (50 g)

Instructions

1. Eat out of package as a snack or add as a topping to any salad.

Ingredients

• Pear (225 g)

Instructions

1. Remove stem and wash before eating

Ingredients

• Strawberries (156.25 g)

Instructions

1. Wash and enjoy.

Ingredients

• Grapes (18.75 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Almonds (37.5 g)

Instructions

Ingredients

• Mango (125 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Oatmeal (1.88 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Dried Cranberries (30 g)

Instructions

1. Eat out of package as a snack or add as a topping to any salad.

Ingredients

• Mango (93.75 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Chicken Breast (106.25 g)
• Teriyaki sauce (3.75 tbsp)
• Canola Oil (1.25 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Asparagus (63.75 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Rice (1.25 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Brussels Sprouts (63.75 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Snow Pea (Peas in Pod) (75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Tilapia (1.25 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Spinach (75 g)
• Strawberries (25 g)
• Onions (12.5 g)
• Walnuts (18.75 g)
• Vinaigrette (1.25 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Margarine (1.25 tsp)
• Russet Potatoes (125 g)

Instructions

1. Heat oven to 450°F. Line a large baking sheet with foil.
2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
3. Bake for 25 minutes.
4. Remove from oven, and brush with butter.
5. Bake for an additional 20 minutes. Or until the potato is soft.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Pineapple (150 g)

Instructions

1. Slice and serve!

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Honeydew Melon (175 g)

Instructions

1. Wash and dry whole melon
2. Cut both ends off, stand melon on one of cut ends, and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Plum (80 g)

Instructions

1. Wash before eating.

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

Ingredients

• Egg (2 large)

Instructions

1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Edamame (106.25 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Chicken Breast (93.75 g)
• Corn (93.75 g)
• Tomatoes (93.75 g)
• Avocados (125 g)
• Onions (18.75 g)
• Romaine Lettuce (62.5 g)
• Vinaigrette (25 g)

Instructions

1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
2. Drizzle vinaigrette and toss the salad.
3. Slice or chop grilled chicken breasts, and add it on top of the salad

Ingredients

• Chicken Breast (90 g)
• Lime Juice (14 g)
• Chili Powder (0.25 tsp)
• Garlic (0.5 clove)
• Olive oil (0.5 tsp)
• Tortilla (1 tortilla, medium (approx 6" dia))
• Avocado (75 g)
• Cilantro (Coriander) (1 sprigs)

Instructions

1. Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
3. Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!

Ingredients

• Corn (156.25 g)

Instructions

1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
2. Cook in the microwave for 5 minutes.
3. Carefully remove paper towel, and enjoy!

Ingredients

• Snow Pea (Peas in Pod) (75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Tilapia (1.25 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Carrots (106.25 g)

Instructions

Ingredients

• Celery (106.25 g)

Instructions

1. Wash before eating.

Ingredients

• Strawberries (187.5 g)
• Banana (93.75 g)
• Skim Milk (156.25 g)
• Low Fat Vanilla Greek Yogurt (156.25 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Cantaloupe (218.75 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Mango (125 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Post Raisin Bran Cereal (60 g)
• Skim Milk (1 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Dried Cranberries (40 g)

Instructions

1. Eat out of package as a snack or add as a topping to any salad.

Ingredients

• Pear (180 g)

Instructions

1. Remove stem and wash before eating

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Strawberries (187.5 g)
• Banana (93.75 g)
• Skim Milk (156.25 g)
• Low Fat Vanilla Greek Yogurt (156.25 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Beef Top Loin Steak (187.5 g)
• Canola Oil (1.25 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• Spinach (45 g)
• Strawberries (15 g)
• Onions (7.5 g)
• Walnuts (11.25 g)
• Vinaigrette (0.75 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Green Peas (93.75 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Chicken Breast (106.25 g)
• Teriyaki sauce (3.75 tbsp)
• Canola Oil (1.25 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Asparagus (63.75 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Tomatoes (125 g)

Instructions

1. Wash before eating.

Ingredients

• Snow Pea (Peas in Pod) (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Strawberries (93.75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Pineapple (187.5 g)

Instructions

1. Slice and serve!

Ingredients

• Almonds (22.5 g)

Instructions

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Cantaloupe (218.75 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Oatmeal (1.5 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Blackberries (100 g)

Instructions

1. Wash berries with warm water before eating

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Egg (2 large)

Instructions

1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.

Ingredients

• Ham (87.5 g)

Instructions

Ingredients

• Skim Milk (93.75 g)
• Cheerios (21 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Mango (156.25 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Chicken Breast (106.25 g)
• Teriyaki sauce (3.75 tbsp)
• Canola Oil (1.25 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Asparagus (106.25 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Beef Top Loin Steak (112.5 g)
• Canola Oil (0.75 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• Spinach (60 g)
• Strawberries (20 g)
• Onions (10 g)
• Walnuts (15 g)
• Vinaigrette (1 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Green Peas (125 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Olive oil (1 tablespoon)
• Yellow Onion (52 g)
• Garlic (1 clove)
• Ground Beef (4 oz)
• Salt (1 dash)
• Chili Powder (0.5 tsp)
• Cumin (0.25 tsp, whole)
• Red Kidney Beans (0.25 cup)
• Canned Tomatoes (0.25 cup)
• Basil (0.5 tsp, leaves)

Instructions

1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
3. Add salt, chilli powder, cumin; stir another 10 seconds.
4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
5. Spoon chili into bowl and enjoy!

Ingredients

• Margarine (1.25 tsp)
• Russet Potatoes (125 g)

Instructions

1. Heat oven to 450°F. Line a large baking sheet with foil.
2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
3. Bake for 25 minutes.
4. Remove from oven, and brush with butter.
5. Bake for an additional 20 minutes. Or until the potato is soft.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

1. Enjoy

Ingredients

• Cantaloupe (175 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Blueberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Pineapple (150 g)

Instructions

1. Slice and serve!

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Honeydew Melon (175 g)

Instructions

1. Wash and dry whole melon
2. Cut both ends off, stand melon on one of cut ends, and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Blueberries (93.75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Turkey Bacon (3 slice)

Instructions

1. Place a non-stick frying pan on stovetop and set to medium heat.
2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

Ingredients

• Olive oil (1.25 tablespoon)
• Yellow Onion (65 g)
• Garlic (1.25 clove)
• Ground Beef (5 oz)
• Salt (1.25 dash)
• Chili Powder (0.63 tsp)
• Cumin (0.31 tsp, whole)
• Red Kidney Beans (0.31 cup)
• Canned Tomatoes (0.31 cup)
• Basil (0.63 tsp, leaves)

Instructions

1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
3. Add salt, chilli powder, cumin; stir another 10 seconds.
4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
5. Spoon chili into bowl and enjoy!

Ingredients

• String Beans (106.25 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Vegetable Broth (562.5 g)
• Boneless Chicken Breast (108.75 g)
• Ginger (0.63 tsp)
• Garlic (0.63 clove)
• Rice Noodles (31.25 g)
• Low-Sodium Canned Yellow Corn (17.5 g)
• White Mushrooms (7.5 g)
• Young Green Onions (2.5 small (3" long))
• Soy sauce (1.25 tsp)

Instructions

1. Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
2. Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
3. Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!

Ingredients

• Kale (37.5 g)
• Broccoli (37.5 g)
• Onions (12.5 g)
• Poppyseed Salad Dressing (2.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Carrots (106.25 g)

Instructions

Ingredients

• Beef Top Loin Steak (187.5 g)
• Canola Oil (1.25 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• Spinach (75 g)
• Strawberries (25 g)
• Onions (12.5 g)
• Walnuts (18.75 g)
• Vinaigrette (1.25 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Green Peas (156.25 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Post Raisin Bran Cereal (75 g)
• Skim Milk (1.25 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Watermelon (218.75 g)

Instructions

1. Wash and dry whole watermelon
2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Mango (125 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

Ingredients

• Egg (2 large)

Instructions

1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.

Ingredients

• Ham (52.5 g)

Instructions

Ingredients

• Oatmeal (1.13 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Pineapple (112.5 g)

Instructions

1. Slice and serve!

Ingredients

• Beef Top Loin Steak (112.5 g)
• Canola Oil (0.75 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• Spinach (60 g)
• Strawberries (20 g)
• Onions (10 g)
• Walnuts (15 g)
• Vinaigrette (1 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Green Peas (125 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Rice (158 g)
• Frozen Mixed Vegetables (120 g)
• Chicken Breast (85 g)
• Teriyaki sauce (3 tbsp)
• Canola Oil (1 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Kale (30 g)
• Broccoli (30 g)
• Onions (10 g)
• Poppyseed Salad Dressing (2 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Rice (1 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Raisins (43 g)

Instructions

Ingredients

• Post Raisin Bran Cereal (60 g)
• Skim Milk (1 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Watermelon (175 g)

Instructions

1. Wash and dry whole watermelon
2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Honeydew Melon (175 g)

Instructions

1. Wash and dry whole melon
2. Cut both ends off, stand melon on one of cut ends, and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions