Day 4

Hi guys

Today we have loads of yummy meals and snacks again to enjoy! Weekends don’t have to be about feeling hungry and deprived. You can still enjoy delicious meals without all the added sugar!

Meal 1

Mince omelette (same as day 2)

Prepare the mince using half a tsp of coconut oil, 1 chopped up red onion and a tin of tomato and herb mix (woolies has a great variety of these which add great flavour) add in salt and pepper as you prefer.

Ingredients for the omelette:

3 tablespoons mince

1 egg

1 egg white

2 tbs water

Veg (mentioned below)

Add the egg, egg white and water into a small container and whisk with a fork adding in some salt and pepper.

Heat up a medium sized pan and spray a little spray and cook, pour your egg mixture into the pan.

In a separate pan fry the following together:

1/4 cup chopped mushroom

1/3 cup green peppers

1/3 cup red peppers

1/4 cup onions

Once the egg starts to cook add in the mince and above fried veg to complete your omelet.

(I know classically an omelette calls for loads of cheese, but we are skipping the cheese for this healthier option. I promise the flavours are so good you won’t even miss it)

For the guys. I change Jason’s omelette up and I add in a good helping of cheese and I use 3 full eggs and increase the mince by two tbs

(Total 420 cal)

Snack 1


1 serving chocolate flourless brownie


1 cup cocoa powder

1/2 cup coconut sugar or honey

1/2 tsp baking powder

pinch of salt

2 eggs

1/3 cup coconut oil softened

1/4 cup almond milk

1 tsp vanilla essence


Set the oven to 180 degrees

In a mixing bowl combine all dry ingredients

In a separate bowl combine All the wet ingredients and blend together and add into the dry ingredients and mix together

pour into a pan and bake for 15-20 minutes until a toothpick comes out dry

(This recipe makes 12 squares)

Enjoy 1 square with your coffee (Jason will have two of these)

(total 111 cal)


Meal 2

Chicken stir fry

120gram chicken cut into strips and cook in 1/2 tsp coconut oil with salt and pepper

In a separate pan add 1/2 teaspoon coconut oil and add the following:

1/2 cup chopped tomatoes

1/2 cup chopped onions

1/2 cup chopped red peppers

1/2 cup chopped green peppers

1 cup shredded cabbage

Once cooked to your liking add in the chicken and salt and pepper and drizzle some vinaigrette over the top (recipe to follow)


Combine the following together for the vinaigrette

3 tbs balsamic vinegar

1 tbs Dijon mustard

1/2 cup olive oil

salt and pepper

1 tbs honey

(This will make about 3/4 cup) It’s super yum! Just don’t use too much at a time 🙂


(The guys can have half a portion extra)

(Total 342 cal)


snack 2

1 sachet almond butter (32g)

I love these as on the go snacks. I keep a couple in my gym bag and car for those days I don’t have time to make something. They are delicious too and really take away those sugar cravings

(total 201 cal)

meal 3

150gram steak and cauliflower mash

Use 1/2 teaspoon of coconut oil when cooking your steak

In pot a add half a cauliflower head and boil until completely soft. Once cooked mash it up adding in 1/2 tsp butter (not margarine) salt and pepper. If it’s a bit thick I like to add in a tiny amount of almond milk to get that smooth texture.

For the guys, enjoy half a serving extra of the mash and a 300 gram steak


(Total 441 cal)


Enjoy 2 cappuccinos with almond milk (stay away from the cappuccino sachets, they are yum but have loads of sugar and creamers added in) Always go for black coffee. I froth my almond milk and add it into my black coffee. It really helps keep a person feeling full and satisfied throughout the day. No sugar.

Dont forget about a minimum of 1.5l water. I’m very bad with drinking water but it’s so important. Try and make a point to drinks a glass with each meal this way you won’t forget.

(Total for the day 1565 cal)

Enjoy your Sunday

Tomorrow its back to basic eating, protein and hard training sessions again.

till then…..


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