week 1 meal plan - optislim

Week 1 Meal Plan

Optislim LifeOptiBiome Shake

Lean Meanand Greens

Avo Tasteof This

A Pizza theGood Stuff

Get Stuffed The Six C's Cod Me Feeling Like Fish

Up Beet













Breakfast

Day 1

Lunch

Dinner

Total Cal

Cal

Cal

Cal 284 Cal 241 Cal 236 Cal 269 Cal 201 Cal 223 Cal 224 Cal

744 Cal 701 Cal 696 Cal 729 Cal 661 Cal 683 Cal 684 Cal




Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Week 2 Meal Plan


Salmthing outof a packet

A pizza thegood stuff

Easy-PEAsyNourish

Up Beet Lean Meanand Greens

Get Stuffed Wrap It Up













Breakfast

Day 1

Lunch

Dinner

Total Cal

Cal

Cal

Cal 236 Cal 236 Cal 293 Cal 224 Cal 284 Cal 269 Cal 256 Cal





Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

A Pizza the Good Stuff

Ingredients

Tip Top Burger Thins

Tomatoes, diced

Egg Whites

Egg

Oregano

Basil Paste

Mozzarella Cheese, shredded

Preheat oven grill 180°c.

Lightly toast the Burger thins.

Take a bowl to combine egg whites and egg whole,

oregano, season with salt and pepper, beat.

Take a non stick pan, lightly sprayed with oil and heat

on the stove, pour the egg mixture on the pan and

lightly scramble.

Assemble pizzas by layering the tomatoes, basil, eggs,

and cheese on the burger thin halves.

Place under the grill for 5-7 minutes or until cheese is

bubbling.

1

¼ cup

1

1

1 tsp

2 tsp

20g

Method

1

2

3

4

5

kcal

Calorie236 Cal

Time20 mins

MethodBake

6

Avo Taste of This

Ingredients

Avocado

Baby Spinach, washed

Red Onion, sliced

Cherry Tomatoes, quartered

Smoked Salmon, sliced

Honey Dijon Dressing

Pinenuts

Use a dinner bowl, add spinach, quartered tomatoes,

sliced red onion, pine nuts.

Drizzle with honey dijon dressing and toss.

Neatly place smoke salmon pieces and avocado on top.

Season with cracked pepper.

¼

60g

¼ cup

6

50g

Drizzle

5g

Method

1

2

3

4

kcal

Calorie241 Cal

Time10 mins

MethodToss

Cod Me Feeling Like Fish

Ingredients

Cod Fish Fillet

Lemon Juice

Capers

Cos Lettuce Leaf

Red Onion, sliced

Cucumber, chopped

Fetta

Preheat oven to 180°c.

Wrap fish fillet in foil and bake for 10-15 minutes or

until fish is opaque and flakes easily with a fork.

Whilst fish is cooking prepare side salad.

Take 2 cos lettuce leaves and place to the side of the

plate, cover with cucumber, red onion, fetta and capers.

Bring fish to the plate.

Sprinkle capers over fish, drizzle lemon juice over fish

and salad.

Season with pepper.

100g

¼ cup

¼ cup

2

¼ cup

½ cup

25g

Method

1

2

3

5

kcal

Calorie233 Cal

Time25 mins

MethodBake

6

4

Easy-PEAsy Nourish

Ingredients

Snow Peas

Egg Whites

Tuna (springwater)

Chickpeas

Steam Snow Peas in a microwave safe bowl with some

water for approximately 90 seconds, drain water.

Use the whites from 2 eggs and place in a bowl, cook

for approximately 60 seconds in the microwave.

Add the snow peas to the steamed egg, drain tuna

and combine, along with chickpeas.

Serving Suggestion

Season with salt and peper. Alternatively drizzle with lemon

juice or Sirracha Sauce.

15 Pods

2

95g Tin

100g

Method

1

2

3

kcal

Calorie293 Cal

Time10 mins

MethodMicrowave

Get Stuffed

Ingredients

Baby Spinach

Brown Onion, chopped

Garlic, minced

Capsicum, diced

Portobello Mushroom

Tuna (springwater)

Parmesan Cheese, shredded


To make stuffing: Use a saucepan on the stove, spray

with extra virgin olive oil.

Start with sautéing onion, capsicum, add minced garlic.

Once onion has browned add baby spinach.

Once wilted turn off the gas.

Spray Portobello mushrooms with Extra Virgin Olive Oil,

firstly stuff with drained tuna then add the mixture.

Place in the oven for approx. 10 minutes, until the

mushrooms are soft.

Move to plate and lightly sprinkle with parmesan cheese.

60g

¼ cup

1 tsp

Half

2

95g tin

Sprinkle

Method

1

2

3

4

5

kcal

Calorie269 Cal

Time25 mins

MethodBake

6

7

8

Lean Mean and Greens

Ingredients

Lean Beef Strips

Baby Spinach, washed

Red Onion, sliced

Cherry Tomatoes, quartered

Cucumber, sliced

Balsamic Vinegar

Wholegrain Seeded Mustard

Pinenuts

Combine balsamic vinegar and mustard together in a cup.

Pour half the mixture into dish and add beef, turning to

coat in the marinade.

Spray a pan and place on medium-high heat.

Drain meat from marinade.

Grill for 3 minutes each side or until cooked to your liking.

Use a dinner bowl, add spinach, quartered tomatoes,

sliced red onion, sliced cucmber & pine nuts.

Place beef on top.

Take other half of marinade and drizzle over.

100g

60g

¼ cup

6

¼ cup

2 tbsp

1 tbsp

5g

Method

1

2

3

4

5

6

6

7

kcal

Calorie284 Cal

Time15 mins

MethodGrill

Salmthing Out of a Packet

Ingredients

Salmon Fillet

Capers

Snow Peas

Lemon Juice

Basil Leaves


Take a large sheet of aluminium foil and combine the

snow peas, capers and salmon fillet.

Season with salt and pepper and drizzle with lemon juice.

Fold the foil to cover, crimp the edges to seal tightly

creating a packet.

Cook in oven for approximately 12 minutes.

Garnish with basil leaves.

100g

¼ cup

10

Drizzle

5

Method

1

2

3

4

6

5

kcal

Calorie236 Cal

Time20 mins

MethodBake

The Six C's

Ingredients

Chicken Breast (poached)

Cabbage (Raw, chopped)

Cherry Tomatoes

Capsicum, copped

Cucumber, diced

Chili & Lime Dressing

Place 1 chicken breast in a saucepan, cover with water,

season water with salt.

Cook on stove top, bring water to the boil, then cover

and reduce heat to low.

Simmer until the chicken breast is cooked through,

allow approx. 15 minutes.

Whilst chicken is poaching, take a bowl and add the

cabbage, chopped capsicum, cherry tomatoes and

drizzle with dressing.

Once chicken is cooked, thinly slice and weigh out

75grams, place on top of salad.

75g

1 cup

6

Half

½ cup

2 tbsp

Method

1

2

3

4

kcal

Calorie201 Cal

Time25 mins

MethodBoil

5

Up Beet

IngredientsBeetroot, diced & cooked

Asparagus

Cucumber, diced

Egg, poached

Baby Spinach, raw

Balsamic Vinegar

Pinenuts


Disperse peeled & diced beetroot onto cooking tray,

and allow to cook for 25-30minutes.

Whilst Beetroot is cooking blanch the asparagus in a

saucepan of simmering water for 2 mins, then remove

and set aside.

Crack the egg into the saucepan and simmer gently for

3 minutes until the whites are cooked and the yolks are

just beginning to set, but still runny.

Remove with a slotted spoon and drain.

Take a bowl and combine spinach leaves, cooked

beetroot, cucumber, asparagus.

Place the egg on top, drizzle with Balsamic Vinegar.

1 cup

8 spears

¼ cup

1

60g

1 tbsp

5g (30 nuts)

Method1

2

3

4

kcal

Calorie224 Cal

Time30 mins

MethodBake

5

6

7

Wrap It Up

Ingredients

Mountain Bread Natural Wraps

Baby Spinach

Brown Onion, chopped

Tomatoes, chopped

Egg Whites

Refried Beans

Salsa

Take a microwave safe bowl, spray with cooking oil and

combine baby spinach, onions, tomatoes and 3 egg whites.

Season with salt and pepper microwave for 90 Seconds

or until fluffy.

Meanwhile spread the refried beans on the wrap and

microwave for 30 seconds.

Add the egg mixture to the wrap and wrap it up.

1

60g

¼ cup

¼ cup

3

¼ can

1 tbsp

Method

1

2

3

4

kcal

Calorie256 Cal

Time10 mins

MethodMicrowave

week 1 meal plan - optislim

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