Goodlife-WK1-TRANSv3

MENU PLAN WEEK 1

CLEAN EATING

FOR BEGINNERS

TRANSFORMATION

SHAKSHUKA P17

FEATURERECIPE

Record your weight and measurements at the start of each week. Measurements can change

only slightly between weeks so we advise to check these only once a month.

W/C WEIGHT +/-KGS CHEST+/-

CMS WAIST+/-

CMS HIPS+/-

CMS

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WEEK

FINALRESULTS

GOAL TRACKER

TRANSFORMATION

You dont have to be great to start, but you have to start to be great. Zig Zagler

cut along dotted line

What specic things are you hoping to achieve by the end point of this Challenge?

What are the reasons behind your food choices? Do you think those reasons

are positive or negative? List three di erent reasons.

THINK ON THIS

STICK TO YOUR GOALS Recording the journey is an important part of your 12 Week Challenge. Take the time to track where you are

and where you want to be. Set achievable goals and stick to them.

What's your overall goal for this Challenge?

512 WEEK CHALLENGE

1. EAT WHOLEFOODSThe basic premise of clean eating is

eating wholefoods as nature intended.

The foods you eat should be straight

from the paddock including whole fruits

and vegetables, a variety of grains, grass

fed meat, hormone free poultry, seafood,

free range eggs, full fat and natural dairy

and raw nuts and seeds.

2. FOCUSING ON PROTEIN AND FAT FOR MEALS AND SNACKSThis may sound finicky but this ratio will

help to keep you feeling satisfied for

longer. Protein and fat based foods are

the most filling and satiating, whereas

certain carbohydrates are extremely

moreish and can cause blood sugar

fluctuations. Eating enough protein and

fat will provide you with longer lasting

energy to get through each day.

3. SPICE IT UPClean eating will mean a drastic

reduction in salt and sugar. These two

ingredients are used in abundance in

the processed food industry to add

fl avour and extend shelf life. Herbs and

spices are both nutritious and delicious.

Experiment with a range of fl avours

instead to stimulate your taste buds

and increase satisfaction.

4. KICK THE SUGAR HABIT Refi ned sugar is one of the most

addictive substances on the planet.

Have a little and you will want a lot!

Keep sugar consumption to a minimum

to avoid uncontrollable cravings and

the regret that will inevitably follow.

Not to mention the myriad of health

complications associated with a diet

high in sugar.

5. KNOW THE NUMBERSThis does not mean count every calorie

you eat but rather be aware of what and

how much you are eating. Eating well

does not necessarily mean eating less!

Focus on making healthy choices by

consuming a wide variety of nutritious

and wholesome foods, to fuel your body

on the inside and outside.

Clean eating is the new health craze sweeping the country. Newfound fi tness gurus are

preaching the health benefi ts and the amazing physical changes. Little do they know, a diet

full of fresh, whole foods is hardly news, but it is healthy and sustainable, so you won't hear us

complaining. Clean eating is simply a wholefoods diet that avoids processed and refi ned foods.

You don't need to buy a book, sign up or follow daily steps. Need more guidance? The below 5 points will provide all the information you require, without the fanatical approach.

CLEAN EATING

FOR BEGINNERS

7 DAYS 7 WAYSWeve designed this menu plan to suit your busy lifestyle. It includes 7 days worth of breakfasts, lunches and dinners, some of which can be made in a few minutes and others for when you are feeling a little bit adventurous.

If you follow the menu plan exactly from Day 1 through to Day 7, you

can use the shopping list provided

to prepare all the meals as they

appear in the plan.

If youd rather choose only those recipes that appeal to you, thats ok

too. Be assured that the suggested

meals are of similar nutritional value

and can be swapped for another

day or repeated throughout the

week. Youll need to create your

own shopping list though.

Breakfasts are usually single serves. Dinner always serves 2 so that you

can save the extra serve for lunch the

next day.

Special dietary needs? Check our recipe labels for gluten-free and

dairy-free alternatives also.

Male? Very active? Or just extra hungry? Be sure to consume extra

snacks see our snacking guide

over the page.

SNACKING THE RIGHT WAYNot all snacks are created equal!

Weve categorised your snacks into 3

convenient groups: perfect for when

you need to lose weight (Group A);

snacks for when you need to maintain

your current weight (Group B); and

snacks that are ideal for building lean

muscle, or to support intense training

(Group C).

In the following pages, youll fi nd

snacks that are easily put together

using pantry and fridge staples, great

for when youre in a rush.

FOR WOMENChoose 2 x group A snacks throughout

the day.

FOR MEN & VERY ACTIVE WOMENWe recommend 3 x group B snacks

or 1 x group B and 1 x group C snack

throughout the day.

FOR VEGETARIANSWe've provided some dedicated meat free options you can eat throughout the week. Or simply swap the meat out for a protein rich, meat free alternative as follows:

100g meat, chicken, fi sh can be substituted with any of these:

35g yellow cheese (eg. tasty, cheddar) 50g white cheese (eg. feta, bocconcini) 140g chickpeas, lentils or beans

20g nuts

MENU PLAN WEEK 1

HOW DO I USE

THE MENU PLAN?

TRANSFORMATION

IMPORTANT: PLEASE READ! The information in this e-book is not a substitute for medical advice. If you are pregnant, breastfeeding, diabetic, on medication, have a medical condition, and/or are embarking on this health or weight control program, you must consult your doctor or other professional healthcare provider before making any dietary changes. If you have any specifi c questions about any medical matter, you should consult your doctor or other professional healthcare provider. Got a question? Email us on [email protected]

VegetarianV GF DF Dairy FreeGluten Free

8 912 WEEK CHALLENGEGOODLIFE HEALTH CLUBS

(APPROX 150 CALORIES) These are our base level

snacks, designed to supportweight loss goals.

(APPROX 200 CALORIES) If your goal is healthy eatingand/or weight maintenance,

choose from this group.

cup low fat yoghurtwith cup berries

+ 1 tsp ALPS Blend

1 piece wholegrain toast with 2 tsppeanut butter

10 almonds witha piece of fruit

1 slice wholegrain toast with 2 tbs cottage cheese

& 3 slices of avocado

2 XL hard boiled eggs& vegetable sticks+ 4 walnut halves

95g tin tuna in springwater with 2 corn thins& sliced tomato

Banana smoothie(1 banana + 1 cup skim milk

+ 2tbs low fat yoghurt)1 piece wholegrain toastwith 40g feta + 4 olives

1 cup vegetables with3 tbs skinny hummus

1 pear + 30g low fat cheese

(UP TO 400 CALORIES) Our mini meal snacks are great

for pre/post workouts, especially designed to support intense training

and build lean muscle.

2 poached eggs, 2 slices soy linseed toast, pan fried diced

mushroom, diced tomato, 20g baby spinach and 2 tsp grated parmesan

Toss together 125g tin fourbean mix (rinsed), 95g tin

sweet chilli tuna & 1 egg with Perfect Garden Salad

220g tin baked beans,30g grated reduced fattasty cheese on 2 slices

wholegrain toast

2 multigrain Weetbix,1 banana, cup skim milk

and cup reduced fatGreek yoghurt

2 sushi handrolls(tuna/salmon)

GROUP ASNACKS

GROUP BSNACKS

GROUP CSNACKS

SNACK LIST

TRANSFORMATION

MENU PLAN WEEK 1

Roast Capsicum, Olive & Quinoa Pilaf

Greek Lamb Kebabs with Vegetable Fusion Kedgeree

Zucchini & Pea Orecchiette with Pangrattato One Dish Steak & Chips

Asian Chicken & Noodle Soup

Paper Baked Fish with Perfeact Garden Salad

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

SNACKS We recommend 2 snacks a day. Refer to our snacking guide on pages 7-9.

Tropical Green SmoothieBircher Muesli

(prepare the night before)Poached Egg with Smashed

Avocado & TomatoBanana Breakfast

Smoothie Quinoa & Pear PorridgeShakshuka with 1 slice

wholegrain toastWholemeal Waffl es with

Rhubarb Apple Jam

Roast Capsicum, Olive & Quinoa Pilaf(leftover)

Greek Lamb Kebabs with Vegetable Fusion

Zucchini & Pea Orecchiette with Pangrattato(leftover)

One Dish Steak &Chips(leftover)

Asian Chicken & Noodle Soup(leftover)

Choose ANY combination of breakfast + dinner recipesOR follow the menu plan from days 1-7 to use the shopping list provided.

LUN

CH

DIN

NER

BR

EAK

FAST

Kedgeree(leftover)

TRANSFORMATION

Immunity Boost Soup with 1 piece of fruit

FEATURERECIPE


ALPS BLENDMakes 4 cups worth of a healthy, crunch mix.

1 cup pumpkin seeds1 cup sun ower seeds1 cup toasted aked almonds cup ax seeds cup sesame seeds cup poppy seeds cup chia seeds

Combine all ingredients and store in an airtight container.

PER SERVE (2 TSP)

Energy: 177kJ (42 Cals) Protein: 1.7g Fat: 3.8g (sat 0.4g) Carbs: 0.6g (Sugar 0.2g) Fibre: 0.9g

TROPICAL GREEN SMOOTHIESERVES 2

bunch kale, leaves stripped1-2 cups coconut water (depending on how thick you like your smoothies)1 tbs coconut oil1 banana, frozen & roughly chopped1 cup pineapple, fresh or frozen1 cup mango, chopped (fresh or frozen)

Put kale, coconut water and coconut oil in your blender and whizz until smooth. Add remaining fruit and continue to blend until thick and smooth.

PER SERVEEnergy: 1225kJ (292 Cals) Protein: 3.9g Fat: 16.2g (sat 12.9g) Carbs: 39g (Sugar 37.1g) Fibre: 4.8g

IMMUNITY BOOST SOUPSERVES 4

250g rice noodlesolive oil spray1 red onion, chopped2 garlic cloves, chopped tsp sambal oelek (minced chilli)6g ginger, grated250g rainbow salad or 250g grated beetroot, carrot & broccoli stems4 cups vegetable stock400g tin lentils, well rinsed400g tin chickpeas, well rinsed2 tbs white miso (2 tsp per serve)1 lemon wedge2 tbs parsley, chopped

Cook rice noodles as per packet directions. Heat a large saucepan over high heat, spray with oil and cook onion, garlic, chilli and ginger for a few minutes. Add mixed vegetables and cook for about 5 minutes. Add stock, bring to a simmer and continue to cook for 10 minutes. Add lentils and chickpeas, return to a simmer, then remove from heat.To serve, divide rice noodles between bowls. Add 2 tsp miso (per serve) to hot soup and veggie mix, then pour over noodles. Add a squeeze of lemon and some parsley.

PER SERVEEnergy: 921kJ (220 Cals) Protein: 12.9g Fat: 3.7g (sat 0.7g) Carbs: 33.6g (Sugar 3.6g) Fibre: 8.7g

ROAST CAPSICUM, OLIVE & QUINOA PILAFSERVES 2

1 tbs pumpkin seeds1 tsp fennel seeds1 cup vegetable stock cup quinoa, rinsed cup brown rice, rinsed1 tsp asafoetida (you can use a small onion & garlic clove instead, if you can tolerate them) cup roasted pepper, chopped (you can roast your own, or buy pre-made)6 green olives, pitted & roughly chopped2 tbs parsley, chopped1 tbs oregano leaves, picked fresh from sprig8-10 fresh basil leavescracked pepper, to serve

Toast pumpkin and fennel seeds in a non-stick frypan, shaking constantly to prevent burning. Cool and roughly chop (you can do extra to use on salads and in stir fries for a bit of extra crunch).Bring stock to the boil, then add quinoa, rice and asafoetida. Return to a simmer and cook for about 10-12 minutes, until all the stock has been absorbed. Stir through peppers, olives, herbs and seeds. Adjust seasonings and serve.

PER SERVEEnergy: 1342kJ (320 Cals) Protein: 10.8g Fat: 8.8g (sat 1.3g) Carbs: 49g (Sugar 1.3g) Fibre: 5g

BIRCHER MUESLISERVES 1

cup natural muesli cup low fat yoghurt1 tbs orange juice, freshly squeezed apple, unpeeled & grated

TO SERVE

2 strawberries, cut in quarters2 tsp ALPS Blend, toasted tsp honey

Combine rst 4 ingredients in a bowl, cover and stand overnight in fridge. Serve topped with sliced strawberries, ALPS Blend & a drizzle of honey.

PER SERVEEnergy: 1142.8kJ (273 Cals) Protein: 12.1g Fat: 6.4g (sat 1.2g) Carbs: 41.3g (Sugar 28.2g) Fibre: 5.3g

GREEK LAMB KEBABSSERVES 2 (MAKES 6)

150g lamb llets, cut into approximately 2cm cubes(you'll need 12 pieces)1 tbs lemon juice1 tsp dried oregano1 tsp chopped rosemary1 clove of garlic, minced6 bamboo skewers, soaked in water for 20 minutes (this prevents burning)60g haloumi, cut into 6 cubes6 cherry tomatoesolive oil spray

V GF DF

GF

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RECIPES WEEK 1

TRANSFORMATION

V GF DF

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lemon, to servefresh herbs such as parsley, thyme, oregano to serve

Combine lamb pieces, lemon juice, oregano, rosemary and garlic in a freezer bag and stand in a bowl for at least 20 minutes. Turn the bag regularly to ensure all pieces are coated by the marinade. Preheat BBQ or grill pan over medium to high heat. Thread a piece of meat onto skewer, followed by a piece of cheese, another piece of meat and nish with a tomato. Spray kebabs with oil and cook for a few minutes on each side. Squeeze over lemon juice and garnish with herbs to serve.

PER SERVEEnergy: 759kJ (181 Cals) Protein: 23g Fat: .8g (sat 4.5g) Carbs: 2.3g (Sugar 2.2g) Fibre: 1.1g

VEGETABLE FUSIONSERVES 2

100g pumpkin, cubed with skin on100g carrots, washed, trimmed & sliced100g broccoli, washed, trimmed & sliced100g cauli ower, washed, trimmed & sliced2 tsp olive or axseed oil1 tsp ALPS Blend 1 tbs parsley, choppedsalt & cracked pepper to taste

Place pumpkin and carrots in a saucepan of salted cold water, bring to the boil and simmer for 5 minutes. Add broccoli and cauli ower and continue cooking for 5 minutes. Drain and toss with oil, ALPS Blend and parsley. Add salt and pepper to taste.

PER SERVEEnergy: 437kJ (104 Cals) Protein: 5.2g Fat: 6g (sat 0.9g) Carbs: 7.4g (Sugar 6.4g) Fibre: 6.4g

POACHED EGG WITH SMASHED AVOCADO AND TOMATOSERVES 1

3 trussed cherry tomatoes tsp balsamic vinegar1 tsp white vinegar1 egg, at room temperature1 slice wholegrain bread (or gluten free bread)2 tbs avocado1 lemon wedgesalt & pepper, to serve

Preheat oven to 190C. Place tomatoes on a baking tray lined with baking paper, spray with oil, season with salt & pepper and cook for 15-20 minutes or until softened. Sprinkle over balsamic vinegar. Meanwhile bring a small saucepan of water and vinegar to the boil, then reduce to a very gentle simmer. Crack egg into a cup or small bowl and add to simmering water VERY slowly and gently. Cook for a few minutes or until cooked to your liking, spooning water over the top of the egg to cook through. Remove poached egg with a slotted spoon and drain any extra water on a clean tea towel or paper towel. Toast bread, spread with avocado and squeeze of lemon. Pop egg on toast and top with tomato. Season with salt & pepper to serve.

PER SERVEEnergy: 1141kJ (272 Cals) Protein: 12.3g Fat: 15.4g (sat 3.6g) Carbs: 16.8g (Sugar 3.6g) Fibre: 4g

KEDGEREESERVES 2

2 tbs pearl barley, rinsed cup vegetable stock200g cauli ower, cut into small orets1 tbs olive oil1 red onion, nely chopped1 garlic clove, crushed1 tsp fresh ginger, grated2 tsp curry powder1 tbs mustard seeds2 tsp shredded coconut80g smoked trout, shredded100g baby spinach leaves100g canned lentils, rinsed1 lemon, zested & juiced cup fresh parsley, chopped2 hard-boiled eggs, nely chopped4 fresh chives

Place barley and stock in a large saucepan over medium-high heat and bring to the boil. Reduce heat and simmer, uncovered, for 10 minutes. Add cauli ower, then cover and cook for a further 5 minutes or until all liquid has been absorbed.Meanwhile, heat oil in a large saucepan over medium heat. Add onion, garlic, ginger, curry powder, mustard seeds and coconut. Cook for 5 minutes, stirring often, until onion has softened. Reduce heat to low and add cooked barley and cauli ower to onion mixture. Stir until well combined, then gently stir through trout, spinach, lentils, lemon juice and zest. Season to taste and cook until warmed through. To serve, stir through parsley, spoon evenly between two dishes and top with chopped egg and chives.


BANANA BREAKFAST SMOOTHIESERVES 1

1 cup reduced-fat milk2 scoops vanilla whey protein powder1 tbs rolled oats1 medium banana1 ice cube

Put all ingredients in the blender and whiz for a few minutes, then serve.

PER SERVEEnergy: 1264kJ (302 Cals) Protein: 28.4g Fat: 2.8g (sat 1g) Carbs: 41.2g (Sugar 29g) Fibre: 3.8g

ZUCCHINI & PEA ORECCHIETTE WITH PANGRATTATOSERVES 2

2 tsp olive oil3 tbs rolled oats, blitzed to a ne crumb1 garlic clove, crushed2 tbs parsley, nely chopped1 lemon, zested & juiced1 zucchini, thinly sliced & sprayed with oil100g orecchiette pasta cup frozen peas, defrosted in boiling water & drainedsalt & pepper, to taste

RECIPES WEEK 1

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TRANSFORMATION

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Heat 1 tsp oil a non-stick frypan over medium heat. Add oats, tossing regularly, and cook for a few minutes. Add garlic and continue to cook until golden. Set aside to cool then combine with parsley and lemon zest, reserving juice for later, and season with salt and pepper. Heat a grill pan over medium heat, and cook zucchini slices until golden on both sides. Meanwhile, cook pasta in a large pot of boiling salted water, stirring occasionally, until al dente. Drain.Toss pasta with zucchini, peas, remaining oil and lemon juice. Adjust seasonings, divide between two bowls and scatter over oat/parmesan crumb to serve.

PER SERVEEnergy: 1212kJ (290 Cals) Protein: 9.5g Fat: 6.8g (sat 1g) Carbs: 45.8g (Sugar 2.4g) Fibre: 6.5g

QUINOA & PEAR PORRIDGESERVES 1

cup orange juice3 dates, nely chopped tsp cinnamon cup quinoa, well rinsed tsp vanilla extract pear2 tsp pomegranate seeds1 tsp pumpkin seeds

Combine orange juice, dates, cinnamon, quinoa and vanilla in a small saucepan over high heat. Bring to the boil, reduce heat to low, cover and simmer for 8-10 minutes or until almost all the juice has been absorbed. Remove from heat and stand covered for 5 minutes. Grate the pear and stir through porridge.Sprinkle with pomegranate & pumpkin seeds.


ONE DISH STEAK & CHIPSSERVES 2

Olive oil spray250g llet steak300g kip er potatoes1 rosemary sprig (or other fresh herbs, such as oregano or thyme)250g cherry tomatoes50g rocket2 tsp pine nuts, toasted1 tbs hot English mustard

Preheat oven to 200C. Spray steak with oil and season with salt and pepper. Heat a small stove-top-proof baking dish on the stove over a very high heat, then add meat. Sear for a couple of minutes on both sides until brown and set aside on a plate.Cut potatoes into wedges, place in baking dish with rosemary and spray with oil. Bake for 35 minutes, tossing once or twice. Add steak and tomatoes to the pan, pushing chips to the sides and cook for a further 10 minutes. Remove steak to rest for 5 minutes, return baking dish with chips and tomatoes to the oven and turn oven o . Thinly slice steak (it should be medium-rare) and serve with rocket and tomato, squeezing two tomatoes over for a dressing. Scatter over pine nuts and serve with chips and mustard.

PER SERVEEnergy: 1221kJ (292 Cals) Protein: 30g Fat: 8.6g (sat 2.3g) Carbs: 22g (Sugar 3.9g) Fibre: 4.4g

SHAKSHUKASERVES 2

1 tsp olive oil red onion, diced1 garlic clove, crushed tsp ground cumin tsp sweet paprika1 tsp dried thyme red capsicum, deseeded & diced yellow capsicum, deseeded & diced green capsicum, deseeded & diced400g tin crushed tomatoes2 tbs fresh parsley, chopped4 eggs

Heat a non-stick frypan over medium heat and drizzle with oil. Add onion and cook for 5 minutes. Add garlic, cumin, paprika and thyme and continue cooking for a few more minutes. Add diced capsicum and cook for a few minutes. Add tomatoes and bring to a simmer, then cover and continue to simmer for around 25 minutes, stirring regularly. Stir through parsley. Make 4 holes in the mixture and add the eggs. Cover and continue to cook until eggs are cooked.

PER SERVEEnergy: 906kJ (216.5 Cals) Protein: 17g Fat: 9.5g (sat 3.2g) Carbs: 15.3g (Sugar 11.3g) Fibre: 4.8g

ASIAN CHICKEN & NOODLE SOUPSERVES 2

250g lean chicken breast, thinly sliced500ml chicken stock

1 tbs soy sauce (or tamari if gluten free)1 tsp minced ginger1 cob corn, kernels removed1 bunch broccolini, stalks sliced and owers left whole1 spring onion, thinly sliced1 red chilli, thinly sliced70g rice noodles4 coriander leaves

Cook rice noodles as per packet instructions. Heat a non stick fry pan over medium heat. Spray pan with oil and cook chicken for a few minutes each side until brown. Bring stock, soy and ginger to a simmer in a saucepan and add corn and broccolini stems and bring to the boil. Add broccolini and chicken and return to the boil. Divide noodles between two bowls, pour over with soup and top with chilli, spring onion and coriander or mint.

PER SERVEEnergy: 1197kJ (286 Cals) Protein: 37.5g Fat: 4.1g (sat 1g) Carbs: 24.1g (Sugar 6.4g) Fibre: 4.8g

WHOLEMEAL WAFFLES WITH RHUBARB APPLE JAMSERVES 2

RHUBARB APPLE JAM

400g rhubarb stalks, trimmed & cut into 3cm pieces1 Pink Lady apple, cored & diced, skin on1 lemon, juiced & zested2 tbs maple syrup2 tsp vanilla extract

WAFFLES

cup wholemeal spelt our cup rolled oats cup cornmeal2 tsp poppy seeds

RECIPES WEEK 1

TRANSFORMATION

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1 tbs chia seeds tsp ground cinnamon8 tsp ground cardamom8 tsp salt2 tsp baking powder1 cups buttermilk2 tsp maple syrup1 tbs coconut oil or butter, melted1 tsp vanilla extract

TO SERVE

4 tbs coconut yoghurt4 tbs rhubarb apple jam tsp poppy seeds

JAM: Combine all ingredients in a small saucepan, covered and simmer gently for 10 minutes until soft. Remove lid and continue to simmer until mixture has thickened. Remember, it will thicken more once cool. Remove from heat and store refrigerated in clean jars for up to 3 weeks.WAFFLES: Combine dry ingredients in a bowl. Whisk together buttermilk, maple syrup, oil and vanilla, then combine with dry mixture. Let mixture rest for at least 15 minutes. Heat a wa e iron to required temperature and ll with su cient batter (see manufacturers instructions), close lid and cook. Keep wa es warm as you make the others.TO SERVE: Serve each wa e with 2 tbs of yoghurt and jam, then sprinkle over poppy seeds.NOTE: If your wa e iron doesn't have an indicator 'cooked' light, wait until the wa es stops steaming, then remove. This will make it crispy outside and soft inside.

PER SERVEEnergy: 1201kJ (287 Cals) Protein: 17.8g Fat: 16g (sat 8.1g) Carbs: 62.5g (Sugar 19.3g) Fibre: 9.2g

PAPER BAKED FISHSERVES 2

2 red onions, thinly sliced2 star anise2 tsp white wine vinegar2 x 150g snapper llets150g sweet potato, very thinly slicedbaking paper lemon tsp thyme

Preheat oven to 180C. Heat a non stick fry pan over medium heat, add onion, star anise and spray well with olive oil. Cook for 20 minutes or until onions are nicely softened, stirring regularly. Tear two 30cm pieces of baking paper. Place half the onion mix in the middle of each piece of paper and top with the sh.Layer the sweet potato slices over the top, spray with oil and season with thyme, salt & pepper. Bring the paper edges together and fold over and several times to seal. Fold corners of end in and tuck under the parcel to seal. Bake on a tray for 20 minutes. Open carefully to avoid a steam burn, squeeze over lemon juice and serve.


PERFECT GARDEN SALADSERVES 1

2 cups (100g) mixed lettuce leaves1 small tomato, cut in slices1 small Lebanese cucumber, peeled and sliced1 tbs chopped parsley2 tsp Balsamic Mustard Dressing

BALSAMIC MUSTARD DRESSING2 tbs balsamic vinegar1 tbs extra virgin olive oil1 tbs lemon juice tsp wholegrain mustard1 clove garlic, crushedsalt & cracked pepper1 small red onion, thinly sliced

Whisk together dressing ingredients and add onion to soften for as long as possible. Gently toss with salad ingredients in a bowl just before serving. Keep remaining dressing in a jar in the fridge.

PER SERVEEnergy: 209kJ (50 Cals) Protein: 2g Fat: 2.6g (sat 0.4g) Carbs: 4.4g (Sugar 4.2g) Fibre: 3g

RECIPES WEEK 1

TRANSFORMATION

GF DFV GF DF

NOTES

VEGETABLESPANTRY

1 bunch parsley

1 tbs oregano leaves

10 basil leaves

4 coriander leaves

1 tsp thyme

2 rosemary sprigs

4 chives

15g ginger

7 garlic cloves

5 red onions

bunch kale

250g rainbow salad

2 x 250g cherry tomatoes

100g pumpkin

100g carrots

100g broccoli

300g caulifl ower

2 tbs avocado

1 tomato

100g baby spinach leaves

1 zucchini

300g kipfl er potatoes

50g rocket

red capsicum

yellow capsicum

green capsicum

1 cob corn

1 bunch broccolini

1 sping onion

1 red chilli

150g sweet potato

2 cups mixed lettuce leaves

1 Lebanese cucumber

400g rhubarb stalks

320g rice noodles

5 3 cups vegetable or chicken stock

500g tin lentils

400g tin chickpeas

1 tbs pumpkin seeds

cup quinoa

cup brown rice

3 cup natural muesli

7 eggs

2 tbs pearl barley

2 tsp shredded coconut

2 scoops vanilla whey protein powder

4 tbs rolled oats

cup rolled oats

100g orecchiette pasta

3 dates

2 tsp pine nuts

400g tin crushed tomatoes

cup wholemeal spelt fl our

cup corn meal

2 tsp poppy seeds

1 tbs chia seeds

2 tsp baking powder

6 bamboo skewers

ALPS BLEND: 1 cup pumpkin seeds

1 cup sunfl ower seeds

1 cup toasted fl aked almonds

cup fl axseeds

cup sesame seeds

cup poppy seeds

cup chia seeds

CONDIMENTS, SPREADS & OTHER STAPLES:

salt & pepper

olive oil spray

olive oil

balsamic vinegar

2 tbs coconut oil

tsp sambal oelek

2 tbs white miso

1 tsp fennel seeds

1 tsp asafoetida (or 1 small onion and 1 clove garlic)

tsp honey

1 tsp dried oregano

1 tsp white vinegar

2 tsp mild curry powder

1 tbs mustard seeds

tsp cinnamon

3 tsp vanilla extract

1 tbs hot English mustard

tsp ground cumin

tsp sweet paprika

1 tsp dried thyme

1 tbs soy sauce

2 tbs maple syrup

8 tsp cardamom

2 star anise

2 tsp white wine vinegar

tsp wholegrain mustard

FRUIT

DELI / FRIDGE / FREEZER

DAIRY

MEAT / FISH

BAKERY

Snacks are personal! Youll need to buy 7 days worth of your preferred snacks. Refer to Snacking the right way on page 7 for your allocation, choose your preferred snacks from our Snacking Guide on pages 8-9 then list ingredients below.

SNACKS

2 bananas

6 lemons

1 piece of fruit (any)

3 oranges

2 strawberries

pear

2 tsp pomegranate seeds

2 Pink lady apples

1 cup frozen pineapple

1 cup frozen mango

6 green olives

cup roasted peppers

80g smoked trout

cup frozen peas

4 tbs coconut yoghurt

2 cups coconut water

3 cup low-fat yoghurt

60g haloumi

1 cup skim milk

1 cups buttermilk

150g lamb fi llet

250g fi llet steak

250g chicken breast

2 x 150g snapper fi llets

2 slices wholegrain toast

SHOPPING LIST WEEK 1

TRANSFORMATION

Goodlife-WK1-TRANS_1Goodlife-WK1-TRANS_2Goodlife-WK1-TRANS_3Goodlife-WK1-TRANS_4Goodlife-WK1-TRANS_5Goodlife-WK1-TRANS_6Goodlife-WK1-TRANS_7Goodlife-WK1-TRANS_8Goodlife-WK1-TRANS_9Goodlife-WK1-TRANS_10Goodlife-WK1-TRANS_11

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