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Week 4- Meal Prep!

Breakfast/Lunch/Snacks/Dinner

  • Overnight Oats
  • Mediterranean baked fish fillets with Asparagus
  • Moroccan Couscous
  • Red chicken curry with brown rice
  •  Salmon Fish cakes
  • coleslaw
  • Carrots, Celery with hummus

 

Overnight Oats;

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  • 1/3 cup rolled oats
  • 1/3 cup almond milk
  • 1/3 cup Greek yogurt
  • 1 Tbsp chia seeds
  • Bananas sliced
  • 2 Tsp Vanilla Extract

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  1. Using a mason jar place all above ingredients and stir well to combine.
  2. Close the lid and refrigerate overnight.
  3. top with your favourite fruit also granola or muesli of your choice.

 

Mediterranean Baked Fish Fillets;

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  • 1 kg Basa fillets
  • 1 Tbsp smokey BBQ spice rub mix
  • 1 Tbsp paprika
  • 1 Tbsp Turmeric
  • Olive Oil
  • Asparagus stalks

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  1. Lay fish fillets onto a baking dish, drizzle with olive oil.
  2. In a small dish mix the spices and rub onto the fish fillets.
  3. place Asparagus ontop of the fish, cover and bake till cooked.

 

Moroccan Couscous;

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  • 1 cup cooked couscous
  • Half a Spanish onion thinly diced
  • Half a Red Capsicum thinly diced
  • shredded Carrots
  • 1 Can chick peas rinsed
  • Coriander chopped
  • 2 Tbsp Raisins

Dressing:

  • 1 Lemon juiced
  • Chilli infused olive oil
  • Grated Ginger
  • 1/2 Tsp of Cumin

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  1. Combine all ingredients with the cooked couscous.
  2. Mix the dressing ingredients and stir well.

 

Red Chicken Curry;

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  • 500 Grams Chicken Breast diced
  • 3 Tbsp Red curry paste
  • 1 Can coconut milk
  • 1 onion sliced
  • 2 carrots peeled and sliced
  • half a leek sliced
  • 2 potatoes diced
  • punnet mushrooms sliced
  • 3 cloves garlic crushed
  • grated ginger

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  1. Heat a little coconut oil in  a skillet, add the carrots and potatoes and stir fry till softened.
  2. Once softened add the diced chicken and sear for a few minutes. Scoop in the crushed garlic and grate a little ginger. Mix well.
  3. Add remaining of the vegetables, once soft spoon in the red curry paste and mix well.
  4. Pour in the coconut milk and allow to simmer till thickened.

Enjoy!

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