4 Week Meal Guide

WEEK 1
 PREPARATION SCHEDULE PREPARATION SCHEDULE

Day Preparation Notes Day Preparation Notes

Grab your grocery list and get to it! Let thaw in the fridge for dinner
Take trout out of the freezer
Grocery shop Adjust serving sizes if necessary and tomorrow
mark off any items you already have

Make Post Workout Green Smoothie Pour into a glass or a portable cup if
Freeze the trout and 1/3 of the You’ll be reminded later on in the for breakfast youre on-the-go
chicken breasts week when to set them out to thaw
0 Post Workout Green Smoothie,
Sun Divide between jars or containers for Apple with Almond Butter, Roasted
Pack your meals if you’re on-the-go
Make Overnight Bircher Muesli easy-grab-and-go breakfasts in the Carrots with Lentils & Tahini and
mornings Celery & Hummus
4
Thur Set aside one serving of quinoa for
Make the Salmon Cucumber Bites Store in the fridge for snacking
Make the One Pan Mediterranean dinner on Sunday. Store remaining
Trout with Quinoa for dinner leftovers in an airtight container in
Portion out hummus, almond Store in small containers for snacks the fridge for lunch tomorrow
butter, crackers and celery this week

Overnight Bircher Muesli, Crackers & Divide between containers or layer

Pack your meals if you’re on-the-go Hummus, Lentil & Feta Tabbouleh and Make Yogurt & Berries Snacks into jars and store in the fridge for
Salmon Cucumber Bites snacking
1
Mon
Make Penne with Burst Cherry Store leftovers in an airtight container Make Post Workout Green Smoothie Pour into a glass or a portable cup if
Tomato Sauce for dinner in the fridge for lunch tomorrow for breakfast you’re on-the-go

Overnight Bircher Muesli, Crackers & Post Workout Green Smoothie,

Hummus, Penne with Burst Cherry 5 Yogurt & Berries, One Pan
Pack your meals if you’re on-the-go Fri Pack your meals if you’re on-the-go
Tomat Sauce and Salmon Cucumber Mediterranean Trout with Quinoa
Bites and Apple Slices & Hummus
2
Tues
Store leftovers in an airtight Transfer leftovers to a container
Make Greek Chicken Salad for Make Greek Kale Chickpea Salad for
container in the fridge for lunch and store in the fridge for lunch
dinner dinner
tomorrow tomorrow

Overnight Bircher Muesli, Apple with

Pack your meals if you’re on-the-go Almond Butter, Greek Chicken Salad Make Hummus Toast with Avocado Enjoy for breakfast!
and Celery & Hummus

3 6 Hummus Toast with Avocado,

Wed Store leftovers in an airtight Sat Pack your meals if you’re on-the-go Yogurt & Berries, Green Kale
Make Roasted Carrots with Lentils Chickpea Salad and Apple Slices
container in the fridge for lunch
& Tahini for dinner with Hummus
tomorrow

2 3
 PREPARATION SCHEDULE SHOPPING LIST

Day Preparation Notes Fruit Vegetables Condiments & Oils

11 1/2 Apples 160g Arugula 390g Artichoke Hearts
Transfer leftovers to a container
Make the Mediterranean Tuna Pasta 3 Avocados 120g Baby Spinach 52ml Balsamic Vinegar
and store in the fridge for lunch
Salad for dinner
tomorrow 2 Bananas 175g Basil Leaves 15ml Coconut Oil
4 3/4 Lemons 8 Stalks Celery 421ml Extra Virgin Olive Oil
Take frozen chicken breast out of the Let thaw in the fridge for dinner
freezer tomorrow 1.3kg Cherry Tomatoes 67g Green Olives

Breakfast 2 1/2 Cucumbers 202g Pitted Kalamata

Olives
Make Hummus Toast with Avocado Enjoy for breakfast! 1g Fresh Dill
125g Almond Butter
6 Garlic 15ml Red Wine Vinegar

1 Green Bell Pepper 27g Sun Dried Tomatoes

Hummus Toast with Avocado, Yogurt
Pack your meals if you’re on-the-go & Berries, Mediterranean Tuna Pasta Seeds, Nuts & Spices 45g Tahini
12 Heirloom Carrots
Salad and Apple Slices & Hummus 2g Black Pepper
252g Kale Leaves
7 5g Cinnamon Cold
Sun Don’t forget to set aside some time 122g Parsley
Shop and prep for the week ahead to meal plan and shop for next week 19g Greek Seasoning
120g Red Onion 1.5kg Plain Greek Yogurt
20g Ground Flax Seed
7 1/2 Tomatos 360ml Unsweetened
Make Grilled Bruschetta Chicken 140g Hemp Seeds Almond Milk
for dinenr. Serve with leftover Enjoy!
3g Italian Seasoning 675g Unsweetened Coconut
Quinoa Boxed & Canned Yogurt
2g Paprika
262g Brown Rice Fusili
6g Sea Salt
227g Chickpea Pasta Other
54g Sliced Almonds
328g Chickpeas
64g Sunflower Seeds 49g Vanilla Protein Powder
594g Lentils
1.5l Water
255g Quinoa
Frozen
1 Can Tuna
1.1kg Frozen Berries
200g Whole Grain Crackers

Baking
Bread, Fish, Meat
18g Nutritional Yeast & Cheese
243g Oats 794g Chicken Breast
62g Raisins 125g Feta Cheese
30g Unsweetened 1.4kg Hummus
Shredded Coconut
4 Rainbow Trout Fillet
8 Slices Rye Bread
200g Smoked Salmon

4
 OVERNIGHT BIRCHER MUESLI POST WORKOUT GREEN SMOOTHIE

6 servings 8 hours 2 servings 5 minutes

Ingredients Ingredients
243g Oats (rolled) 24g Vanilla Protein Powder
30g Unsweetened Shredded 474ml Water (cold)
Coconut
1/2 Avocado
54g Sliced Almonds
1 Banana (frozen)
20g Ground Flax Seed
60g Baby Spinach
62g Raisins
Notes
60g Hemp Seeds
No Spinach: Use kale instead
2g Cinnamon
No Protein Powder: Add a few
360ml Unsweetened Almond
Method Method
spoonfuls of hemp seeds.
Milk 1. In a large bowl, combine the oats, shredded coconut, almonds, flax
seeds, raisins, hemp seeds, and cinnamon. 1. Add all the ingredients into a blender and blend until smooth.
675g Unsweetened Coconut Divide into glasses and enjoy!
Yogurt 2. Stir in the almond milk, yogurt, and grated apple. Mix well. Cover
and let soak in the fridge overnight.
1 1/2 Apples (medium, grated)
3. Divide into bowls or jars in the morning, and enjoy!
Notes
Leftovers: Refrigerate in an
airtight container for up to 4
days.
Prep Ahead: The dry muesli mix
can be scaled up and stored in
a jar in your cupboard for up to
2 months.
Likes It Sweet: Serve with fresh
berries and/or a drizzle of maple
syrup or honey.
More Protein: Make with Greek
yogurt instead of coconut
yogurt.

Nutritional amount per serving Nutritional amount per serving

6 430 kcals 21g fat 53g carbs 13g protein 10g fiber 182 kcals 8g fat 20g carbs 12g protein 6g fiber 7
 HUMMUS TOAST WITH AVOCADO CRACKERS & HUMMUS

2 servings 10 minutes 2 servings 5 minutes

Ingredients Ingredients
4 Slices Rye Bread (toasted) 100g Whole Grain Crackers
246g Hummus 123g Hummus
1 Avocado (sliced or mashed)
Notes
32g Sunflower Seeds
Crackers: Choose whole grain
Sea Salt & Black Pepper (to or gluten-free crackers, rice
taste) crackers, sprouted grain, almond
flour, or your own homemade
Notes crackers!
No Sunflower Seeds: Use hemp
seeds, sesame seeds or pumpkin Method Method
seeds instead. 1. Dip the crackers into the hummus and enjoy!
1. Spread hummus over toast and top with avocado slices, sunflower
seeds, salt and pepper. Enjoy!

Nutritional amount per serving Nutritional amount per serving

675 kcals 46g fat 55g carbs 19g protein 18g fiber 387 kcals 21g fat 43g carbs 8g protein 5g fiber
8 9
 APPLE WITH ALMOND BUTTER YOGURT & BERRIES

2 servings 5 minutes 2 servings 5 minutes

Ingredients Ingredients
2 Apples 452g Plain Greek Yogurt
63g Almond Butter 373g Frozen Berries (thawed)

Notes Notes
Nut-Free: Use sunflower seed Dairy-Free: Use a dairy-free
butter instead of almond butter. yogurt like coconut, almond or
cashew.
No Frozen Berries: Use any type
of fresh fruit instead.

Method Method
1. Slice apple and cut away the core. 1. Divide yogurt into glasses or bowls. Top with thawed frozen fruit.
2. Dip into almond butter. (Do the reverse if you like the fruit at the bottom). Enjoy!

3. Yummmmmm!

Nutritional amount per serving Nutritional amount per serving

10 287 kcals 18g fat 31g carbs 7g protein 8g fiber 261 kcals 5g fat 32g carbs 23g protein 5g fiber 11
 LENTIL & FETA TABBOULEH SALMON CUCUMBER BITES

2 servings 10 minutes
4 servings 5 minutes

Ingredients
198g Lentils (cooked) Ingredients
113g Plain Greek Yogurt
1 Tomato (medium, diced)
1 Cucumber (sliced)
50g Feta Cheese (crumbled)
200g Smoked Salmon (sliced)
122g Parsley (chopped)
1g Black Pepper
40g Red Onion (finely diced)
30ml Extra Virgin Olive Oil Notes

1/4 Lemon (juiced) No Greek Yogurt: Use cheese,

plain coconut yogurt, sheep’s
3g Cinnamon (ground) yogurt or cottage cheese
Method
instead. Method
Sea Salt & Black Pepper (to
1. Toss all the ingredients in a large bowl until evenly combined. Add
taste)
sea salt and black pepper to taste. Divide into bowls and enjoy! 1. Add a dollop of yogurt to each cucumber slice and top with a small
slice of smoked salmon. Sprinkle with black pepper. Refrigerate until
Notes
ready to serve. Enjoy!
Dairy-Free: Omit the feta and
use sliced olives or capers
instead.
Storage: Store in an airtight
container in the fridge for up to
3 days.

Nutritional amount per serving Nutritional amount per serving

12 344 kcals 20g fat 30g carbs 15g protein 11g fiber 93 kcals 3g fat 4g carbs 12g protein 0g fiber 13
 CELERY & HUMMUS APPLE SLICES & HUMMUS

4 servings 5 minutes 2 servings 5 minutes

Ingredients Ingredients
4 Stalks Celery (cut into 2 Apples
sticks)
123g Hummus
123g Hummus
1g Paprika (optional) Notes
No Apple: Use pear slices
instead.

Method Method
1. Sprinkle hummus with paprika for some added flavour (optional). 1. Slice apples and cut out the core. Serve with hummus for dipping
Dip, dunk and enjoy! and enjoy!

Nutritional amount per serving Nutritional amount per serving

14 159 kcals 11g fat 12g carbs 5g protein 5g fiber 240 kcals 11g fat 34g carbs 5g protein 8g fiber 15
 PENNE WITH BURST CHERRY TOMATO SAUCE GREEK CHICKEN SALAD

4 servings 30 minutes 4 servings 45 minutes

Ingredients Ingredients
227g Chickpea Pasta (dry) 19g Greek Seasoning
118ml Extra Virgin Olive Oil 1 Lemon (juiced)
894g Cherry Tomatoes 59ml Extra Virgin Olive Oil
4 Garlic Cloves (minced) 567g Chicken Breast
(boneless, skinless)
Sea Salt & Black Pepper (to
taste) 447g Cherry Tomatoes
(halved)
85g Basil Leaves (chopped)
1 Cucumber (diced)
18g Nutritional Yeast
Method 40g Red Onion (finely diced) Method
Notes 1. Cook pasta according to the directions on the package. Run under 1. Combine the Greek seasoning, lemon juice, and 1/4 of the olive
134g Pitted Kalamata Olives
No Chickpea Pasta: Use any cold water once cooked to prevent from over cooking. (chopped) oil in a shallow bowl or ziploc bag. Add the chicken breasts and
other high-fibre, high-protein marinate for 20 minutes or overnight.
2. In a large sauce pan, heat olive oil over medium-high heat. Add 45ml Balsamic Vinegar
pasta such as lentil or black
tomatoes, garlic, salt and pepper. Stir occasionally and cook until all 2. Preheat a grill or skillet over medium heat. Remove chicken from
bean pasta. If using brown rice, Sea Salt & Black Pepper (to
the tomatoes have burst, about 15 to 20 minutes. the marinade and cook for 10 to 15 minutes per side, or until chicken
quinoa, or regular whole grain taste) is cooked through.
pasta, add in extra protein like 3. Toss pasta with the chopped basil and divide onto plates. Top each
chicken or chickpeas, hemp serving with the tomato sauce and nutritional yeast. Enjoy! Notes 3. While the chicken is cooking, make the salad by combining the
seeds. cherry tomatoes, cucumbers, red onion, olives, balsamic vinegar,
More Carbs: Mix quinoa into
No Nutritional Yeast: Use remaining olive oil, salt, and pepper. Mix well.
the salad or serve with roasted
parmesan or omit completely. potatoes. 4. Divide the salad and chicken between plates. Enjoy!
Cheese Lover: Sprinkle with feta
cheese.
No Greek Seasoning: Use Italian
seasoning instead.

Nutritional amount per serving Nutritional amount per serving

16 494 kcals 31g fat 44g carbs 19g protein 12g fiber 376 kcals 21g fat 13g carbs 7g protein 2g fiber 17
 ROASTED CARROTS WITH LENTILS & TAHINI ONE PAN MEDITERRANEAN TROUT

4 servings 25 minutes 4 servings 25 minutes

Ingredients Ingredients
12 Heirloom Carrots (washed) 85g Basil Leaves
15ml Coconut Oil 1/2 Lemon (juiced)
3g Sea Salt 1 Garlic Clove
45g Tahini 2g Sea Salt
1 Lemon (juiced) 40g Hemp Seeds
59ml Water 59ml Extra Virgin Olive Oil
30ml Extra Virgin Olive Oil 4 Rainbow Trout Fillets
(divided) (about 5 oz. each)
Method Method
168g Kale Leaves (finely 390g Artichoke Hearts
sliced) 1. Preheat the oven to 430ºF (222ºC). Line a baking sheet with 1. Preheat oven to 450ºF (232ºC) and line a baking sheet
parchment paper. Rub the carrots with coconut oil then season with 67g Pitted Kalamata Olives with parchment.
15ml Red Wine Vinegar sea salt. Bake for 20 minutes. (Note: You can leave the green tops on 4 Tomatoes (Large, 2. Make pesto by combining basil, lemon juice, garlic, sea salt,
396g Lentils (cooked, drained or slice them off before roasting.) quartered) hemp seeds and olive oil together in a small food processor. Pulse
and rinsed) 2. Meanwhile, in a small jar combine the tahini, lemon juice, water until smooth.
and half the olive oil. Cover with a lid and shake vigorously until well Notes
Notes 3. Lay rainbow trout on baking sheet and arrange the artichokes,
mixed. Set aside. No Trout: Use salmon fillets olives and tomatoes on the baking dish around the fillets. Top each
Prep Ahead: Slice the kale and instead.
3. Add the finely sliced kale to a large bowl and massage with the piece of trout with a generous spoonful of pesto.
massage it in the olive oil and More Carbs: Serve with rice or
remaining olive oil and red wine vinegar. Divide between bowls and
red wine vinegar. Drain and rinse quinoa. 4. Bake for 15 minutes or until fish is cooked through. Divide onto
top with lentils. Add roasted carrots overtop and drizzle with tahini
the lentils. Store both covered plates and enjoy!
dressing. Enjoy!
in the fridge until ready to prep
the rest.
Leftovers: Store covered in the
fridge for up to 3 days.

Nutritional amount per serving Nutritional amount per serving

18 365 kcals 18g fat 43g carbs 14g protein 16g fiber 427 kcals 26g fat 10g carbs 39g protein 6g fiber 19
 QUINOA GREEK KALE CHICKPEA SALAD

6 servings 15 minutes 4 servings 15 minutes

Ingredients Ingredients
255g Quinoa (uncooked) 1g Fresh Dill (chopped)
533ml Water 59ml Extra Virgin Olive Oil
1 Lemon (juiced)
2g Sea Salt
725mg Black Pepper
328g Chickpeas (cooked,
drained and rinsed)
1/2 Cucumber (diced)
Method Method
1 Tomato (diced)
1. Combine quinoa and water together in a saucepan. Place over 1. In a jar combine dill, olive oil, lemon juice, sea salt and black
high heat and bring to a boil. Once boiling, reduce heat to a simmer 1 Green Bell Pepper (diced) pepper. Put a lid on it and shake well. Set aside.
and cover with a lid. Let simmer for 13 to 15 minutes or until water is 84g Kale Leaves (finely
absorbed. Remove lid and fluff with a fork. Enjoy! 2. In a large salad bowl, combine chickpeas, cucumber, tomato, green
sliced) pepper and kale. Add desired amount of dressing and toss well.
75g Feta Cheese (crumbled) Divide between bowls and top with feta cheese. Enjoy!

Notes
No Chickpeas: Use lentils or
kidney beans instead.
Extra Greek: Add chopped black
olives.
No Kale: Use spinach or any
dark leafy green instead.

Nutritional amount per serving Nutritional amount per serving

20 156 kcals 3g fat 27g carbs 6g protein 3g fiber 330 kcals 20g fat 29g carbs 11g protein 8g fiber 21
 MEDITERRANEAN TUNA PASTA SALAD GRILLED BRUSCHETTA CHICKEN

4 servings 15 minutes 2 servings 30 minutes

Ingredients Ingredients
262g Brown Rice Fusili 227g Chicken Breast
(cooked)
Sea Salt & Black Pepper (to
59ml Extra Virgin Olive Oil taste)
1 Lemon (juiced) 1 1/2 Tomatos (medium,
diced)
3g Italian Seasoning
40g Red Onion (finely diced)
Sea Salt & Black Pepper (to
taste) 1 Garlic Clove (minced)
67g Green Olives (sliced) 5g Basil Leaves (chopped)
27g Sun Dried Tomatoes Method 7ml Extra Virgin Olive Oil Method
(sliced)
1. Cook the brown rice pasta according to directions on the package. 7ml Balsamic Vinegar 1. Preheat the grill to medium heat. Add the chicken breasts, season
1 can Tuna (drained & flaked) with sea salt and black pepper, and cook for about 10 to 15 minutes
2. While the pasta is cooking, combine the olive oil, lemon juice, per side, or until cooked through.
Italian seasoning, salt and pepper in a small bowl and whisk Notes
160g Arugula
to combine. Serve It With: Serve with grilled 2. In a small bowl, combine the tomatoes, red onion, garlic, basil,
40g Hemp Seeds olive oil, and balsamic vinegar. Season with sea salt and black pepper
or roasted vegetables, quinoa or
3. When the pasta is done cooking, drain it and rinse with cold water to taste.
rice or your favorite leafy green.
Notes until cooled.
Cheese Lover: Sprinkle with 3. To serve, top the chicken breasts with the bruschetta mix. Enjoy!
Leftovers: Refrigerate for up to 4. In a large bowl, toss the pasta, olives, sun dried tomatoes, tuna, feta, goat cheese or shredded
3 days. arugula, hemp seeds and dressing until will combined. Divide mozzarella before serving.
between plates and enjoy!
Canned Tuna: One can of tuna is No Grill: Bake the chicken
equal to 165g (5.8 ounces). breasts in the oven at 350oF
Vegan: Use chickpeas or lentils (177oC) for 30 minutes.
instead of tuna.

Nutritional amount per serving Nutritional amount per serving

22 350 kcals 22g fat 29g carbs 16g protein 3g fiber 193 kcals 7g fat 6g carbs 27g protein 1g fiber 23