WHAT YOU NEED WHAT YOU NEED TO DO

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Jack Stephens
@jackstephenspt
www.yourdomain.com
Fitness & Nutrition
TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO

1 FLUFFY BERRY PANCAKES

2 SMOKED SALMON, FETA AND ASPARAGUS OMELET RECIPE KEY

Look for these helpful icons
throughout the file.
3 SUMMER PROTEIN SMOOTHIE BOWL

GF Gluten Free
4 WALDORF SALAD WITH CHICKEN

DF
Dairy Free
5 VEGGIE ‘THROW TOGETHER’ SALAD
LC
Low Carb (under 20g serving)
6 CRUSHED CUCUMBER SALAD WITH HOT SMOKED SALMON
MP
Meal Prep/Freezer Friendly
7 BEEF & GREEN BEANS PASTA IN SOY SAUCE
HP
High Protein (over 20g per serving)
8 EASY PRAWN CURRY STIR-FRY V

Vegetarian
9 CHAKALAKA STYLE RISOTTO Q

Quick (under 30 mins)

10 EASY OAT & CARROT COOKIES N

Contains Nuts
11 SUPERFOOD CHOCOLATE BARK

12 GREEN GLOW PROTEIN SMOOTHIE

WEEKLY MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

Fluffy Berry Smoked Salmon, Leftover Smoked Green Glow Summer Protein Summer Protein Fluffy Berry
Pancakes Feta & Asparagus Salmon, Feta & Protein Smoothie Smoothie Bowl Smoothie Bowl Pancakes
Omelet Asparagus Omelet

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

Waldorf Salad with Waldorf Salad with Veggie ‘Throw Veggie ‘Throw Crushed Crushed Green Glow
Chicken Chicken Together’ Salad Together’ Salad Cucumber Salad Cucumber Salad Protein Smoothie
with Hot Smoked with Hot Smoked
Salmon Salmon

SNACK SNACK SNACK SNACK SNACK SNACK SNACK

E.g. Green Glow E.g. Green Glow E.g. Green Glow E.g. Green Glow E.g. Green Glow E.g. Green Glow E.g. Green Glow
Protein Smoothie, Protein Smoothie, Protein Smoothie, Protein Smoothie, Protein Smoothie, Protein Smoothie, Protein Smoothie,
Superfood Superfood Superfood Superfood Superfood Superfood Superfood
Chocolate bark, Chocolate bark, Oat Chocolate bark, Chocolate bark, Chocolate bark, Chocolate bark, Oat Chocolate bark, Oat
Oat Cookies Cookies Oat Cookies Oat Cookies Oat Cookies Cookies Cookies

DINNER DINNER DINNER DINNER DINNER DINNER DINNER

Chakalaka Style Leftover Easy Prawn Curry Leftover Easy Beef & Green Meal Out – Enjoy! Leftover Beef &
Risotto Chakalaka Style Stir-Fry Prawn Curry Stir- Beans Pasta with Green Beans Pasta
Optional: side of Risotto Fry Soy Sauce with Soy Sauce
grilled meat Optional: side of
grilled meat
WEEKLY SHOPPING LIST
WHAT YOU NEED
FRUIT & VEGETABLES MEAT, DAIRY & NON-DAIRY WHAT YOU SEEDS
GRAINS, NEED TO DO
& SPICES CANS, CONDIMENTS & MISC

Fresh Fish & Seafood Grains Oils

raspberries smoked salmon wheat flour coconut oil
blueberries 2x hot smoked salmon fillet whole-grain flour olive oil
2x bunch asparagus 9 oz. (250g) prawns whole-wheat pasta sesame oil
cherry tomatoes Meats rice noodles Cans & Condiments
2x peaches 4 oz.(100g) chicken, cooked risotto rice mayonnaise
1x banana 10 oz. (400g) beef steak instant oats chickpeas
celery stalks Dairy Spices mustard
1x apple cottage cheese turmeric tahini
1x lemon milk thyme fish sauce
1x lime feta curry powder rice wine vinegar
mixed salad leaves natural yogurt chili flakes soy sauce
spinach Non-Dairy cinnamon beef stock
kale 6x eggs Nuts & Seeds vegetable stock
rocket coconut milk walnuts green curry paste
1x sweet potato Herbs black sesame seeds light coconut milk
2x red bell pepper coriander mixed nuts chopped tomatoes
1x cucumber dill Dried sweetcorn
garlic raisins almond butter
spring onion goji berries Sweeteners
1x zucchini coconut chips coconut sugar
1x onion Other honey
ginger baking powder maple syrup
2x carrot 2x dark chocolate Other
1x banana vanilla extract Coconut water
Frozen Vanilla protein powder
green beans
WHAT YOU NEED WHAT YOU NEED TO DO
FLUFFY BERRY
PANCAKES
FLUFFY BERRY PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (200g) cottage Place the cottage cheese in a bowl and crush it with a fork.
Makes: 8
Prep: 10 mins cheese Add the eggs, sugar and whisk well, then pour in the oil and
Cook: 10 mins • 2 eggs milk and mix again.
• 2 tbsp. coconut sugar  
• 2 tbsp. coconut oil, melted Mix in the flour and baking powder until smooth mass forms.
• 1/3 cup (80ml) coconut  
milk, carton Heat a dry non-stick pan on medium heat, and place 2
• 1 1/3 cup (160g) wheat tablespoons of the dough per one pancake onto the pan.
Nutrition per
flour Level the surface and arrange a few berries over the top. Fry
serving:
170 kcal • 2 tsp. baking powder for about 2.5 minutes over medium heat until grown slightly
7g Fats • around 24 raspberries and browned.
22g Carbs • around 32 blueberries  
6g Protein Flip over and cook for another 2-2.5 minutes until browned on
the other side. Serve hot or cold.

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Q
 WHAT YOU NEED WHAT YOU NEED TO DO

SMOKED SALMON, FETA

& ASPARAGUS OMELET
SMOKED SALMON, FETA & ASPARAGUS OMELET
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 oz. (125g) asparagus Wash the asparagus, break off the hard ends the discard
Serves: 2
Prep: 10 mins • 1 tsp. coconut oil (they will break themselves in the right place). Cut the softer
Cook: 15 mins • 3 large eggs stalks diagonally to about 1/2 cm pieces.
• 5 tbsp. (70ml) milk, plant or  
dairy Boil in lightly salted water for about 2 minutes, then strain and
• 2 oz. (60g) smoked salmon, set aside.
cut into pieces  
• ¼ cup (30g) feta cheese (or In a bowl, whisk eggs with the milk, salt and pepper. Add
Nutrition per
brie, camembert), cubed asparagus, salmon and cubed cheese, mix everything well.
serving:
302 kcal • 4-5 cherry tomatoes, halved  
21g Fats • dill, to serve Heat the oven to 350F (180C). Heat the oil in a pan (diameter
6g Carbs of approx. 24 cm) over medium heat, and pour in the egg
20g Protein mixture, rearrange the toppings if necessary. Top with the
halved cherry tomatoes (cut end up).
 
PRO TIP: Cover the pan with a lid and cook until the mass is set for
The length of time in the oven about 5 minutes. Then place in the oven (without cover), and
GF LC will depend on the size of pan cook for another 6-10 minutes, until the mass sets.
and thickness of the egg  
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mixture. To serve sprinkle with fresh dill and season with freshly
ground black pepper.
 
WHAT YOU NEED WHAT YOU NEED TO DO

SUMMER SMOOTHIE
PROTEIN BOWL
SUMMER SMOOTHIE PROTEIN BOWL
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 medium peaches, Place all ingredients in a high-speed blender and blitz until
Serves: 2
Prep: 10 mins chopped, frozen smooth.
Cook: 0 mins • 1 medium banana, sliced,  
frozen Divide between 2 bowls, add your favourite toppings and
• ¾ cup (190g) natural yoghurt serve straight away.
• ½ cup (125ml) coconut water
• 1 scoop (25g) vanilla protein  
powder NOTE:
Nutrition per
  Toppings are not included in macronutrient information.
serving:
252 kcal Optional toppings:
5g Fats • Fresh berries
36g Carbs • Goji berries
18g Protein • Walnuts
• Chia seeds
• Muesli

GF V

Q
WHAT YOU NEED WHAT YOU NEED TO DO

WALDORF
CHICKEN SALAD
WALDORF CHICKEN SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 100g chicken, cooked, Place the chicken, chopped celery and apple, raisins, and
Serves: 2
Prep: 10 mins shredded or chopped walnuts in a bowl. Add in the mayonnaise, yogurt and lemon
Cook: 0 mins • 3 celery stalks, chopped juice, season with salt and pepper and mix well.
• 1 apple, peeled, deseeded,  
chopped Divide the salad leaves between bowls and top with the filling.
• 1/4 cup (40g) raisins Served with freshly ground black pepper.
• ¼ cup (30g) walnuts, chopped
• 1 tbsp. mayonnaise
Nutrition per
• 1 tbsp. natural low fat yogurt VEGGIE OPTION:
serving:
354 kcal • 1 tbsp. lemon juice Instead of chicken add tofu.
16g Fats • 3 oz. (90g) mixed salad leaves
33g Carbs
20g Protein

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WHAT YOU NEED WHAT YOU NEED TO DO

VEGGIE ‘THROW
TOGETHER’ SALAD
VEGGIE ‘THROW TOGETHER’ SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

For the salad: Preheat oven to 375F (190C).

Serves: 3
Prep: 10 mins • 1 medium sweet potato  
Cook: 30 mins • 5/8 cup (120g) Wash and chop the potato into bite size pieces, then place on
chickpeas, drained a baking tray with the chickpeas. Drizzle with 1 tbsp. olive oil
• 1 tbsp. olive oil and season with salt and pepper. Roast for 30 mins. Add the
• 9 oz. (250g) asparagus asparagus in the last 10 mins of roasting.
• 1 cup (30g) spinach  
• 1 cup (30g) kale In the meantime, prepare the dressing by mixing all the
Nutrition per
• 1 cup (30g) rocket dressing.
serving:
343 kcal    
15g Fats For the dressing: Place spinach, kale and rocket in a bowl and rub the dressing
40g Carbs • 1 tsp. mustard into the leaves.
13g Protein • 1 tbsp. tahini  
• 2 tbsp. lemon juice Once the roasted veggies are ready, divide the salad between
• 1 tbsp. olive oil bowls and top with the baked potato, chickpeas and
• 1 tsp. honey asparagus. Serve hot or cold.

GF DF
PROTEIN BOST:
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For additional protein, serve this salad alongside grilled
chicken.
 
 WHAT YOU NEED WHAT YOU NEED TO DO

CRUSHED CUCUMBER
SALAD WITH SALMON
CRUSHED CUCUMBER SALAD WITH SALMON
WHAT YOU NEED WHAT YOU NEED TO DO

For the salad: Roughly chop the red pepper and place in a bowl. Using a
Serves: 2
Prep: 10 mins • 1 red bell pepper, chopped meat mallet or rolling pin smash the cucumber, then slice
Cook: 0 mins • 1 cucumber, crushed, chopped into bite-size pieces and transfer into the bowl. Add the
• 1 garlic clove, sliced sliced garlic and chopped coriander.
• fresh coriander, chopped  
• 6 oz. (180g) hot smoked Mix all dressing ingredients and drizzle over the cucumber.
salmon fillets Mix well and divide between 2 plates.
   
Nutrition per
For the dressing: To serve, break the salmon up into pieces and top the
serving:
323 kcal • 1 lime, juiced cucumber salad — season with freshly ground black
23g Fats • 1 tbsp. fish sauce pepper.
10g Carbs • 1 tbsp. rice wine vinegar
23g Protein • 1 tbsp. sesame oil
• 1 tbsp. black sesame seeds NOTE:
Use as much or as little coriander as you like.

GF DF

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WHAT YOU NEED WHAT YOU NEED TO DO

BEEF & GREEN BEANS

PASTA IN SOY SAUCE
BEEF & GREEN BEANS PASTA IN SOY SAUCE
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 oz. (120g) whole-wheat Cook the pasta according to instructions on the packaging.
Serves: 2
Prep: 10 mins pasta Cut the beef into thin slices.
Cook: 15 mins • 10 oz. (300g) beef steak  
• 4 spring onions Slice the spring onions diagonally into 1-1.5 inch pieces. Peel
• 2 cloves garlic and slice the garlic.
• 1 tbsp. coconut oil  
• 2 tbsp. soy sauce Heat the oil in a large pan over medium-high heat and cook
• 1/3 cup (80ml) beef stock on the beef for about 3 minutes, then transfer onto a plate and
Nutrition per
• 100g green beans, frozen drizzle with soy sauce.
serving:
491 kcal  
12g Fats Add the garlic and spring onion to the same pan and cook for
53g Carbs about 3 minutes, until spring onions start to soften.
44g Protein  
Return the beef and soy sauce into the pan and add the hot
stock and frozen beans. Cook for another 2-3 minutes, then
add the cooked pasta, stir now and then for about 2 minutes.

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 WHAT YOU NEED WHAT YOU NEED TO DO

EASY PRAWN
CURRY STIR-FRY
EASY PRAWN CURRY STIR-FRY
WHAT YOU NED
NEED WHAT YOU NEED TO DO

• 5 oz. (150g) rice noodles Prepare the noodles according to instructions on packaging.
Serves: 4
Prep: 10 mins • 1 tbsp. coconut oil  
Cook: 10 mins • 1 medium zucchini Cut the zucchini into bite-size pieces. Thaw the prawns if
• 1 tbsp. green curry paste frozen.
• 9 oz. (250g) prawns  
• 1 tsp. turmeric Heat the oil in a large pan and fry the zucchini for about 5
• 1 cup (250ml) light coconut minutes, then add the curry paste and prawns. Fry over high
milk, canned heat for about 2 minutes, then add the turmeric and mix well.
Nutrition per
• fresh coriander, to serve  
serving:
269 kcal Pour in the coconut milk and bring to a boil. Cook for approx.
9g Fats 2 more minutes. Add the cooked noodles, mix and heat for a
35g Carbs while. Serve with fresh coriander.
13g Protein

GF DF

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WHAT YOU NEED WHAT YOU NEED TO DO

CHAKALAKA
STYLE RISOTTO
CHAKALAKA STYLE RISOTTO
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 tbsp. coconut oil
Serves: 4
Prep: 10 mins • 1 large onion, chopped
Cook: 30 mins • 2 cloves garlic, sliced
• 2/3 cup (150g) risotto rice
• 1 tsp. dried thyme
• 1 tbsp. curry powder
• 2 tbsp. fresh ginger, grated
• ½ tsp. chilli flakes
Nutrition per
• 1 ¼ cup (300ml) vegetable
serving:
264 kcal stock
8g Fats • 1 carrot, grated
42g Carbs • 1 red pepper, chopped
5g Protein • 1 can chopped tomatoes
• 1 cup (175g) sweetcorn
Heat the oil in a large deep pan and sauté the onions and
garlic for 3-4 minutes until soft.
 
Add the risotto rice, thyme and curry powder and stir fry
briefly. Next add the grated ginger and chilli, season with salt
and pepper, to taste.
 
Pour in the hot stock, bring to a boil then reduce the heat and
simmer under cover for approx. 20 minutes, checking
periodically. If the liquid is absorbed before the end of cooking,
add some more water.
Next add the grated carrot, red pepper, chopped tomatoes
and sweetcorn, mix well, cover and cook for another 5
minutes, stirring constantly.

GF DF FUN FACT:
Chakalaka is a South African vegetable relish that may have
MP V
originated in the townships of Johannesburg
when Mozambican mine workers coming off shift cooked
tinned produce with chili to produce a spicy relish.
 WHAT YOU NEED WHAT YOU NEED TO DO
EASY OAT &
CARROT COOKIES
EASY OAT & CARROT COOKIES
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 medium carrot, grated Preheat oven to 340F (170C). Mix the oats, flour, baking powder
Makes: 8
Prep: 15 mins • 1 cup (100g) instant oats and cinnamon in a bowl.
Cook: 15 mins • 2/3 cup (100g) whole-  
grain flour In a separate bowl whisk together, the egg melted and cooled oil,
• 1 tsp. baking powder vanilla extract and maple syrup. Fold in the dry ingredients and
• 1 tsp. ground cinnamon mix well.
• 3 tbsp. coconut oil,  
melted Add in the finely grated carrot and mix again.
Nutrition per
• 1 egg  
cookie:
181 kcal • 1 tsp. vanilla extract Spoon the mixture (1 heaped tbsp. per cookie) onto a baking tray
7g Fats • 5 tbsp. (75ml) maple lined with paper and shape into rounds, leaving space between
26g Carbs syrup each cookie as they will spread slightly while cooking.
3g Protein  
Place in the preheated oven and bake for 12-15 minutes until
slightly browned. Remove from the oven and allow to cool
completely before serving.

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WHAT YOU NEED WHAT YOU NEED TO DO

SUPERFOOD
CHOCOLATE BARK
SUPERFOOD CHOCOLATE BARK
WHAT YOU NEED WHAT YOU NEED TO DO

• 7 oz. (200g) dark Place chopped chocolate in the top of a double boiler or a
Serves: 16
Prep: 5 mins chocolate, min. 74% heatproof bowl set over a saucepan of simmering water; cook,
Chill: 30 mins • 2 tbsp. goji berries occasionally stirring, until melted, 2 to 3 minutes.
• ¼ cup (35g) mixed  
nuts Alternatively, place chopped chocolate in a microwave-safe bowl;
• ¼ cup (15g) coconut microwave in 30-second intervals, stirring between each until
chips melted.
 
Nutrition per
Transfer the melted chocolate into a tin lined with baking paper or
serving:
91 kcal a silicon tray with minimum dimensions of 10 inches. The larger
9g Fats the tray, the thinner the bark.
6g Carbs  
2g Protein Top the chocolate with the berries, coconut and nuts, then place in
the fridge to cool for 30 minutes. Using a sharp knife, cut the bark
into 16 pieces. Store in an airtight container for up to 1 week.

GF LC

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WHAT YOU NEED WHAT YOU NEED TO DO

GREEN GLOW
PROTEIN SMOOTHIE
GREEN GLOW PROTEIN SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 small banana Place all ingredients into a high-speed blender and blitz until
Serves: 1
Prep: 5 mins • 1 cup spinach smooth.
Cook: 0 mins • 1 cup kale  
• 1 tbsp. almond butter Serve immediately.
• 2/3 cup (150ml) coconut
water
• 1 scoop (25g) vanilla protein NOTE:
powder, optional The protein powder is optional, but adds a boost of protein.
Nutrition per
You can use whey or any plat based protein powder. You can
serving:
350 kcal also replace the protein powder with a few tablespoons of
12g Fats Greek yoghurt (in that case reduce the amount of liquid).
34g Carbs
29g Protein

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