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7-DAY MAKE AHEAD MEAL PLANINCREASE ENERGY - LOSE WEIGHT - FEEL BETTER

5 BREAKFASTS + 5 LUNCHES + 5 DINNERS

ALL PREPARED IN 3 HOURS VOL.2

www.happybodyformula.com 2

LET’S BEGIN

You might be familiar with our 7-Day Eat Better Challenge already, and per-haps you’ve already tried our first Make Ahead Meal Plan; but if you’re new to what we do at the Happy Body Formula, here is a quick summary.

Most of us would like to lose a bit of weight, increase energy, and feel healthier.The easiest way to do this is with a healthy, real food based diet and a fewhealthy habits. Yet it’s not always as easy as it sounds.

Planning and preparing meals ahead of time is one of the best strategies towards healthier eating, especially if you have fitness or weight loss goals. Hav-ing your kitchen stocked with nourishing food takes away the stress and worry about what to cook; and, most importantly, it keeps away the temptations.

Enter our make ahead meal plans - complete with delicious, real food recipes and shopping lists that will cover you for 5 dinners, lunches and breakfasts.

The batch cooking approach

We’ve done all the planning for you. All you need is about 3 hours of cooking (give or take) to get most of your meals for the week ready ahead of time. Our step-by-step batch cooking plan shows you how to get all your meal prep done at the weekend, so your healthy dinners take no more than 15-20 minutes from fridge to table.

Our 7-Day Eat Better Challenges

If you’re joining our live 7-day challenge, here is what happens. We ask you to follow our food guidelines, and to implement 1 to 3 daily healthy habits from the 9-week Happy Body Formula program. Use this meal plan or create your own dishes during this week. In just seven days you can feel lighter, sharper and more energetic.

Yes, you can implement this meal plan in your own time - but for extra supportand motivation, it’s worth participating in our live challenge. You’ll follow theplan with hundreds of other people around the world, get guidance from ourdedicated coach, and connect with others in our vibrant Facebook group. Plus, you will receive daily motivational emails to keep you on track.

Okay, let’s get cooking. Please read through the plan guidelines, prep notes and recipes before you go shopping. If you have any questions about the plan or the recipes, please leave a question in our Facebook community group.

https://happybodyformula.com/?utm_source=eBook&utm_medium=HBF&utm_campaign=Link

https://www.facebook.com/groups/190518754661518/


ABOUT THIS MEAL PLANOur meal plan is inspired by the paleo, primal and real food philosophies.

All meals are free from gluten, grains, legumes and processed sugar; however, weuse some fermented dairy, which can be substituted. The plan is low-to-moderatein carbohydrates, low in sugar, high in protein and healthy fats.

We use easily accessible ingredients, with focus on nutrient density.

The meal plan and the recipes are developed by a real food cookbook author and food blogger, Irena Macri.

This meal prep yields 5 dinners, 5 lunches and 5 breakfasts and the plan is designed for 2 people. You’re welcome to adjust the amounts.

PICK A DAILY HEALTHY HABIT

1 WARM LEMON WATER EVERY MORNING

2

3

30 MINUTES OF EXERCISE EVERY DAY

10 MINUTES OF MEDITATION EVERY DAY

To help improve your digestion and to assistyour body with detoxification, we recommendstarting the day with a glass of warm watermixed with two tablespoons of lemon juice orapple cider vinegar.

We ask you to exercise for 30 minutes everyday for 7 days. You can alternate betweenflexibility, cardio and strength workouts: briskwalk, run, swim, yoga, pilates, weightlifting,rock climbing, dancing, hiking. Pick somethingyou enjoy and try to choose a few outdooractivities.

We would like you to try meditation and makeit a daily habit. We recommend using an appcalled Headspace, which provides daily guidedmeditations and has the potential to work for everyone. Start small and build up. You can definitely spare ten minutes from your day! Download the app here.

https://www.headspace.com/headspace-meditation-app


YOUR 7-DAY EATING GUIDELINES

All vegetables except white potatoes – the more the betterMeat, poultry, fish, seafood, eggs2 servings of fruit and/or berries per dayNuts & seeds (handful, 3-4 times per week)Healthy fats such as coconut oil, olive oil, ghee and butterFermented dairy (2-3 times per week, optional)Dark chocolate (85% cacao and up, 15-20 grams per week)Coffee (1 cup per day, black or with non-dairy milk - but no soy milk)Lots of water, herbal teas, some coconut water

Approved condiments and sauces: mayonnaise (ideally homemade or madewith olive oil), mustard, hot or chilli sauce, horseradish, harissa, wasabi, jalape-nos, sun-dried tomatoes in olive oil, capers, marinated olives, anchovies, tomatopaste, fish sauce, tamari (wheat-free soy sauce), apple cider vinegar, red andwhite wine vinegar, balsamic vinegar.

INCLUDE FOR 7 DAYS


All processed white sugar, brown sugar, artificial sugar, or agaveAll grains and legumes including pasta, bread, cakes, muffins, pizzaProcessed vegetable & seed oils and fatsMost dairy (see exceptions below)White potatoesAlcohol Soft drinks and fruit juicesAll other processed foods & junk food

We ask you to avoid grains and legumes to reduce the amount of refined carbohy-drates, and because they contain toxins (phytic acid) and proteins (gluten, lectin) that can disrupt digestion and cause inflammation. We go into more detail about these foods in our full Happy Body Formula program. Our participants avoid these foods for the duration of the program; however, we reintroduce some grains and legumes in the last few weeks of the plan.

Grains: wheat, barley, rye, corn (maize), spelt, bran, polenta, millet, oats, kamut, brown/wild/white rice, sorghum.

Legumes: soy beans (except for fermented miso or naturally brewed, wheat-free soy sauce such as Tamari), all beans, lentils, dried and split peas, chickpeas. Green beans and snow peas are allowed because they are a young pod and contain few toxins in comparison to mature, dried legumes.

Exception for pseudograins: quinoa, amaranth, and buckwheat (which we reintro-duce in our full program) are sometimes used in our meal plans with proper prepara-tion. Feel free to swap these out for a starchy vegetable instead.

AVOID FOR 7 DAYS

GRAINS & LEGUMES



Overconsumption of sugar, especially re-fined sugar, can damage gut health and hasbeen linked to cancer, obesity and diabetes.Avoid sugary foods and baked goods as wellas soft drinks and fruit juices.

Avoid all processed white sugar, brown sug-ar, artificial sugar, or agave. You are allowed2-3 tablespoons of natural sweetener suchas honey, maple syrup or coconut syrup;which we have mostly used up in the mealplan already. You are allowed 15-20 gramsof dark chocolate (85% cacao and up).

SUGAR

While naturally occurring, minimally pro-cessed fats and oils (such as olive oil andghee) are a healthy source of energy andnutrients, highly processed vegetable andseed oils (such as soybean, canola andcorn oil) contain high levels of omega-6fatty acids, which – when consumed inexcess – have detrimental health effects.

PROCESSED VEGETABLE & SEED OILS AND FATS

Problem is – these oils are present in nearly everything we eat nowadays, and that’sanother reason why we focus on avoiding processed foods. Even grain-fed livestock,where a lot of meat produce comes from, is high in omega-6s. A diet high in omega-6s is associated with an increase in inflammatory diseases such as cardiovasculardisease, type 2 diabetes, rheumatoid arthritis, asthma and cancer to mention a few.We look at fats in more detail in our full 9-week program.

Fats and oils to avoid include corn, cottonseed, soybean, canola and rapeseed, saf-flower, sunflower, peanut, grapeseed, vegetable, and margarine, which is made fromaforementioned oils.


Full-fat dairy, especially from grass-fed cat-tle, contains many essential nutrients andfats. However, dairy also contains lactose(sugar) and casein (protein), which somepeople are sensitive to, and it is highly insu-linogenic, which means it stimulateslarge releases of insulin. This makes dairyproblematic for people with metabolic anddigestive issues. Taking most dairy out willhelp you determine how tolerant you areto these foods, and will help with fixing anyblood sugar and gastrointestinal issues.

MOST DAIRY

While we allow white potatoes (in moder-ation) during the full HBF program,we would like you to avoid it during our7-day plan - especially if weight loss isyour primary goal. We do teach the bestways to cook and serve white potatoes toreduce its glycaemic index during the fullprogram.

WHITE POTATOES

You’re allowed full-fat, unsweetened yoghurt or kefir and small amounts of goat’s orsheep’s milk cheese. Butter and ghee are also okay during our 7-day plan. It may bebeneficial to remove all dairy for this week; in which case you can replace regularyoghurt with a coconut milk alternative.

When consumed in moderation, alcoholcan be a good thing; but it can disturbthe gut flora, impair absorption of nutri-ents, affect your mood, and suppress theimmune system - especially when con-sumed in excess.

ALCOHOL


7 DAY MEAL PLAN

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

Green smoothie & breakfast turkey sausage

Snack (choose one per day): 1 green apple with 2 tablespoons of almond butter, small tinof tuna or salmon with cherry tomatoes or cucumber, 1 celery stick with guacamole or chicken liver pate, handful of nuts and beef jerky or biltong.Weekend: You might have some leftovers to finish off on the weekend. You can eat out (see our suggestions) or come up with your own meals (follow our guidelines).

Additional meals & notes

Breakfast Lunch Dinner

Hearty beef minestrone Fish curry with cod & cauliflower rice

Eggs with fried onions, peppers & mushrooms

Fish curry with cod & cauliflower rice

Honey lime pulled pork + sweet potato & slaw

Green smoothie & breakfast turkey sausage

Honey lime pulled pork + sweet potato & slaw

Chimichurri chicken with broccoli & carrots

Eggs with fried onions, peppers & mushrooms

Chimichurri chicken with broccoli & carrots

Hearty beef minestrone

Fruit salad, yoghurt & nuts

Hearty beef minestrone Spiced quinoa with peas & almonds + green salad


• Kitchen equipment: blender (for smoothies), mixing bowls, medium saucepan, fry-ing pan, and an oven roasting tray and foil.• Food storage: Tupperware and ziplock bags in variety of sizes. We recommend a few small (snack size) bags, and a few medium and large ziplock bags.• Staples for the pantry: coconut oil, apple cider vinegar, fish sauce, tamari (wheat-free soy sauce).• Spices & dried herbs: salt, black pepper, chilli flakes or powder, paprika, ground cumin, ground coriander seed, dried oregano, cinnamon, garlic powder or granules, onion powder or granules, mixed dried herbs (e.g. Italian), white pepper (optional).We recommend stocking up on groceries on Saturday or Sunday morning and doing all your meal prep on Sunday.

WHAT YOU’LL NEED

SHOPPING LIST

FRESH PRODUCE

□ ½ cup frozen garden peas □ 3 limes + 6 lemons □ 4 kiwifruits □ 2 bananas □ 1 punnet of strawberries □ 1 punnet of blueberries □ 1 small ripe rockmelon/cantaloupe □ 2 green apples (for snacks, optional) □ 2 heads of garlic cloves (15 cloves) □ 1 red onion + 6 medium brown onions □ 1 long red chilli □ 3-cm root of ginger □ bunch of fresh coriander/cilantro □ bunch of fresh parsley (optional) □ 4-5 medium sweet potatoes (about 800 g / 1.5 lbs) □ 1 medium head of cauliflower □ 1 large head of broccoli □ 8 large carrots □ 4 large celery sticks □ 200 g / 0.45 lb zucchini/courgette (2 medium) □ 250 g / 0.55 lb of green French beans □ 12 large button mushrooms □ 1 yellow pepper (aka capsicum) □ 1 green pepper □ 3 large red peppers □ 1 punnet of cherry tomatoes □ 8-10 cups of spinach leaves (300 g) □ 1 large fennel bulb □ 1 long cucumber

PROTEIN/COLD PRODUCE

□ 1 kg / 2.2 lb pork steaks (shoulder cut) or diced pork shoulder

□ 400-450 g / 1 lb ground turkey mince □ 500 g / 1.1 lb ground beef mince □ 600-700 g / 1.5 lb chicken tenders (also known as loin)

□ 600 g / 1.1 lb cod or other mild white fish □ 1 cup full-fat yoghurt or coconut yoghurt □ 8 eggs

PANTRY □ 1 cup olive oil □ 1/4 cup honey □ 1 cup dried quinoa (any colour, fair-trade) □ 2 tablespoons tapioca flour (or almond meal) □ 1 kg / 4 cups tinned chopped tomatoes (3 x 400g cans)

□ 500 ml /2 cups vegetable stock □ 400 g can full-fat coconut milk (1 1/2 cups) □ 1 cup almond milk (or more coconut milk) □ 3 tablespoons mayonnaise □ 1 cup of mixed nuts and seeds of choice □ 1/4 cup almond flakes/slivers □ garam masala powder (reuse in other curries) □ mild curry powder (reuse in other curries) □ smoked paprika (reuse in Mexican dishes)

PLUS the staple ingredients we mentioned above.


MEAL PREP INSTRUCTIONS

1 Prepare your spaceClear out your space in the kitchen and organise the groceries. Make sure you have room in the freezer and the fridge for all your meal prep.

2 Get the stove goingPreheat the oven to 200 C / 400 F. Fill up a medium pot with water (half way) and place over high heat.

3 Prepare the pulled pork

Ahead of timeAbout 3-4 hours before you begin your meal prep, soak 1 cup of fair-trade quinoa (any colour) in twice as much water and half a teaspoon of salt. Pre-soaking the quinoa neu-tralises some of the antinutrients present in pseudograins (i.e. phytic acid and lectins). This makes quinoa easier to digest and the nutrients more bio-available for the body to absorb. Quinoa is high in protein and fibre, and rich in minerals and nutrients.

Ingredients• 1 tablespoon olive oil• 1 kg / 2.2 lb pork steaks (shoulder cut)

or diced pork shoulder• 1 teaspoon salt• 3 cloves of garlic, sliced• ½ teaspoon black pepper• 1 heaped teaspoon smoked paprika• 1 teaspoon regular paprika• 1 teaspoon ground coriander seed• 1 tablespoon apple cider vinegar or

lemon juice• 1 tablespoon tamari sauce (wheat-free

soy sauce or coconut aminos)• 1 ½ cup waterFor later• Juice of ½ lime• 1 ½ tablespoons honey

Cook1 h 45 mins

Serves4

Grease the bottom of a large roasting tray with olive oil. Cut the pork steaks into uniform 2-inch pieces (see pictures) and place in the tray.Sprinkle with salt, scatter the garlic, and season evenly with spices. Combine apple cider vinegar, tamari sauce and water in a cup and pour over the pork. Mix through and cover the tray with foil, tucking in the sides. Place in the oven, middle shelf, for 1 hour 45 minutes.


Once the pork is in the oven, peel and dice 4-5 medium to large sweet potatoes (about 800 g / 1.5 lbs). Add to the pot with water and ½ teaspoon of salt. Cook for 10-12 minutes, until soft when inserting a knife. Once cooked, strain and set aside to cool.

4 Prepare the sweet potatoes

5• Peel 8 large cloves of garlic. Peel 5 medium brown onions. Peel 3-cm long root of fresh ginger. • For the minestrone - finely dice 3 cloves of garlic and 1 onion, dice ½ of long red chilli. Set aside in a ramekin.• For the fish curry - finely dice 2 cloves of garlic and halve and slice 1 onion. Grate 1 tablespoon worth of ginger. Dice ½ of long red chilli. Set aside in a ramekin.• For breakfast turkey sausage - finely grate or crush 1 clove of garlic and finely dice 1 onion. Add to a mixing bowl.• For the chicken marinade - grate 2 cloves of garlic and add to another mixing bowl.• For egg fry-up - slice 2 onions.

Chop up the smelly stuff

Tip: Keep an eye on sweet potato as it will be ready while you’re chopping up the smelly stuff. Remember to strain it and set aside to cool.


Add all ingredients to a bowl and mix together using your hands. Combine until the mixture comes together well. Add the tapioca flour/starch and mix through; this will thicken the batter slightly more. Line a flat roasting tray with a sheet of baking paper and brush it lightly with some olive oil or coconut oil. Wet your hands and roll the mixture into small patties. Place them evenly on the tray. Keep rinsing your hands in between batches to prevent the mixture from getting sticky. You should yield 12 patties.Place the tray in the oven. Move the pork to a lower tray and place the patties higher up (middle/upper part of the oven). Set the timer to 25-30 minutes.

4

Make the turkey & sweet potato breakfast sausage patties6

• 400-450 g / 0.9 lb of ground up turkey mince

• 1 clove grated garlic (already done)• 1 medium white onion, finely chopped

(already done)• 1 teaspoon of mixed dried herbs (e.g.

Italian)• 2/3 teaspoon of sea salt

• ¼ teaspoon of white pepper (black is also fine)

• 1 teaspoon of turmeric powder (optional)• pinch of nutmeg (optional)• 1 cup tightly packed mashed sweet pota-

to (mash it roughly with a fork in a bowl)• 2 tablespoons tapioca flour (almond

meal can also be used)

QUICK CLEAN UP


7

• Peel and slice 4 carrots (2 for minestrone and 2 for fish curry)• Wash and slice 4 celery sticks (2 for minestrone and 2 for fish curry)• Slice 200 g / 0.45 lb zucchini/courgette• Wash and halve 250 g / 0.55 lb of green French beans, cut off the tails (2/3 of it for the minestrone and 1/3 for the fish curry)• Slice 5-6 button mushrooms for minestrone

4

Make beef minestrone8

Ingredients (most pre-chopped)• 1 tablespoon coconut oil or olive oil• 1 onion, diced• 2 carrots, sliced• 2 celery sticks, sliced• 1 teaspoon salt• 500 g / 1.1 lb ground beef mince• 1 tablespoon mixed Italian herbs• 3 cloves garlic, finely diced• ½ long red chilli, diced• 1 teaspoon paprika• 800 g / 3 cups tinned chopped tomatoes

(2 x 400g cans)• 1 tablespoon tamari sauce• 500 ml / 2 cups vegetable stock (good

quality stock cube dissolved in water is also fine)

• Handful of fresh coriander/cilantro or parsley to serve Cook

30 minsServes4

Cut up the vegetables


Make beef minestrone - continued8• Add olive or coconut oil, onion, carrot and celery to a large pot and heat over medium heat. Sauté for 5-7 minutes, stirring a few times, until the vegetables have softened and browned slightly. • Turn the heat to high and add the beef. Break the mince apart with a spatula, mixing it through the vegetables. Allow to brown off slightly for about 2 minutes, and stir a few times. • Then add the herbs, garlic, chilli, paprika and stir through. Add the tomatoes, tamari sauce and vegetable stock. Finally add the mushrooms, green beans and zucchini, stir through and bring to boil. Then turn the heat down to simmering, cover with a lid and cook for 20-25 minutes. • Once cooked, transfer two portions to one medium container and four por-tions into a larger container. Allow to cool. Store two portions in the fridge for lunch on Day 1 and four portions for dinner & lunch later in the week.

WHILE MINSTRENE IS COOKING

Cook the quinoa9Rinse quinoa under cold water. Transfer to a pot with twice as much cold water. Add ½ teaspoon of salt and bring to boil. Turn the heat down to medium and cook for 12 minutes. Drain and rinse under cold water. Allow to sit in the sieve to cool down and to strain any excess liquid. Store in a medi-um plastic ziplock bag or a container in the freezer.


If you haven’t done so already, remove breakfast sausage patties from the oven and allow to cool on the tray. Transfer to an airtight container and store in the fridge. Turn the oven down to 170 C / 375 F for the remaining cooking time for the pork (it’s also okay if it’s at 200 C the whole time).

Marinate the chicken tenders11

Chicken breast or thigh meat can also be used; simply slice into tender sized pieces. Combine the meat with the rest of ingredients and rub togeth-er using your hands. Store in a ziplock bag or a container in the freezer.

Finish the pulled pork12By this stage, the pork should be ready. Most of the liquid will have evaporat-ed by now. Remove the tray from the oven and peel back the foil - be careful as it will be hot. Use a spatula and fork to pull the meat apart into shreds. Then drizzle the meat with juice of ½ lime and two tablespoons of honey, mix through and store in a container in the fridge.

Check on turkey & sweet potato sausages10

• 600-700 g / 1.5 lb chicken tenders (also known as loin)

• 2 garlic cloves, grated• 1 tablespoon dried oregano• 1 tablespoon dried mixed herbs• 1 teaspoon ground cumin• 1 teaspoon ground paprika• ½ teaspoon chilli powder or flakes• 2/3 teaspoon sea salt• juice of ½ lemon• 2 tablespoons olive oil


Sauté vegetables for breakfast fry-ups13

Make the fish curry14

QUICK CLEAN UP

Heat the olive oil in a large frying pan over medium-high heat. Add the onion and cook for a minute. Then add the peppers, mushrooms and tomatoes and stir through. Cook together, over medium heat, for 5-6 minutes, until softened and lightly browned. Season with salt and garlic powder and stir. Store in one or two containers to use up over two breakfasts - total of four servings.

• 3 tablespoons olive oil• 2 onions, sliced (already done)

• 1 small yellow pepper (aka capsicum), quar-tered and sliced

• 1 small red pepper, quartered and sliced

• 1 small green pepper, quartered and sliced• 6-7 mushrooms, sliced• 5-6 cherry tomatoes, halved• 1 teaspoon salt• ½ teaspoon garlic powder

• 1 ½ tablespoons coconut oil (or olive oil, ghee)• 1 brown onion, sliced (already done)• 1 tablespoon of grated fresh ginger (already done; powder can also be used, 1 tsp)• 2 cloves garlic, finely diced (already done)• ½ long red chilli, diced or sliced (already done)• 2 carrots, sliced (already done)• 2 celery sticks, sliced (already done)• handful of green beans, halved, tails cut off (already done)

• 1 tablespoon garam masala powder (or replace with the same amount of mild curry powder)

• 1 tablespoon turmeric powder• 1 teaspoon mild curry powder• 1 tablespoon fish sauce• 2/3 teaspoon sea salt• 1 teaspoon honey• juice of 1 lime• 250 g / 1 cup chopped tinned tomatoes• 1 cup coconut milk (the thickened part of coconut milk from a 400 g can)• handful or two of spinach leaves (optional) • 600 g / 1.1 lb diced cod or other mild white fish• handful of fresh coriander, chopped for garnish


Sauté onion in coconut oil over medium-high heat for about 2 minutes, stirring a few times. Then add the ginger, chilli, garlic, carrots, celery and green beans and sauté for another minute.Add the spices and salt and stir for 10-20 seconds to let the aromas come out. Then add the rest of the ingredients except for spinach (if using) and fish. When adding the coconut milk, it’s fine if some of the thinner liquid goes in as well. Stir through and cook for 3-4 minutes with the lid on. Finally, add the diced cod and spinach, if using, and stir through. Keep the lid off and cook for 5 minutes, stirring half way, until the fish is just cooked through and flakes easily with a fork.Remove from heat and stir in the fresh coriander. Allow the curry to cool, then store in a container in the fridge.

Dice and freeze the rockmelon15Finally, peel and dice a small, ripe rock-melon/cantaloupe. Place the cubes on a tray or a plate and freeze for 15-20 minutes. Then transfer to a ziplock bag. This will prevent the cubes from sticking together. Alternatively, simply put the fresh cubes in the bag and freeze - you might just need to apply a bit more force when breaking the frozen cubes apart!


HERE IS WHAT YOU SHOULD HAVE READY

KEEP IN THE FRIDGE

• Fish curry with cod for dinner and lunch.

• Turkey & sweet potato breakfast sau-sage for breakfast.

• Two portions of the hearty beef minestrone.

• Cooked sweet potato to be served with pulled pork and slaw salad.

• Honey and lime pulled pork for dinner and lunch.

• Fried up onions, peppers and mushrooms for breakfasts.

• Marinated chicken tenders for dinner and lunch.

KEEP IN THE FREEZER

• Four portions of hearty beef minestrone for later in the week.

• Cooked quinoa for later in the week.• Frozen rockmelon for smoothies.


MONDAY


MONDAY

BREAKFAST Green smoothie & turkey breakfast sausageTo make a smoothie, blend the following per serving: ½ banana, ½ cup of frozen rockmelon cubes, 3 strawberries, 2/3 cup packed with spinach leaves, 1 tablespoon lemon juice, ½ cup water, 1/4 cup almond milk or coconut milk. Serve with 3 breakfast sausage patties per person.

LUNCH Hearty beef minestrone

DINNER Fish curry with cod and cauliflower rice

• Reheat two servings of the curry.• In the meantime, break 1 medium cauliflow-

er into florets and chop finely with a knife or by using a food processor with an S-blade. We’re trying to create a similar texture and look to rice kernels, although crunchier.

• Heat a tablespoon of coconut or olive oil in a frying pan over medium-high heat. Add chopped cauliflower, 1 teaspoon of onion powder, 1/2 teaspoon of garlic powder, generous pinch of sea salt and a handful of chopped coriander/cilantro. Drizzle with juice of 1/2 lime. You can also add a little turmeric for colour. Stir and cook for about 2 minutes, until softened just slightly.


TUESDAY


TUESDAY

LUNCH Leftovers from Monday night

DINNER Honey lime pulled pork with sweet potato and fennel slaw

• Reheat two servings of pulled pork in a frying pan. You can revive the pork with a little drizzle of lime juice, tamari and aged balsamic - that’s our favourite combo.

• In the meantime, mash and reheat the sweet po-tatoes with a little sea salt, ground cumin, onion powder and chilli - or any other herbs you like.

• Make a slaw salad, enough for dinner and lunch. Finely slice or shred 1 large fennel bulb, grate 2 carrots, thinly slice 1 red pepper and 1/2 red on-ion. Dress it with 2-3 tablespoons of mayonnaise, 1 tablespoon of lemon juice, salt, and pepper. Top with fresh coriander/cilantro leaves.

BREAKFAST Egg fry-up with onions, peppers and mushrooms

Heat a little olive oil or coconut oil in a frying pan. Add half of the pre-cooked onions, mushrooms and peppers (less if cooking for one) and spread over the surface. Then crack four eggs over the top and season with a little sea salt. Cook together over medium heat until the egg whites are cooked through, or as you like. Cover with a lid to speed up the process. You can also scramble the eggs through the vegetables.

Serve with a side of green salad and a kiwifruit (or your choice of fruit).


WEDNESDAY


WEDNESDAY

BREAKFAST Green smoothie & breakfast sausage (see Monday)

LUNCH Leftovers from Tuesday night

DINNER Chimichurri chicken with broccoli & carrots

• Take the chicken out of the fridge and rest for 5 minutes. Place a medium pot of water over high heat and bring to the boil.

• Heat a large skillet/frying pan over medium-high heat. Add a dollop of coconut oil. Once hot, add the chicken tenders and cook for 4-5 minutes each side. You might need to do this in two batches.

• In the meantime, cut 1 large broccoli into florets and peel and slice 2-3 carrots. Add to the boiling water and cook for 2-3 minutes, until just tender. Strain into a sieve and set aside.

• Dice 2 cloves of garlic and peel a few shavings off a lemon. Add these to the empty pot and drizzle over with 2 tablespoons of olive oil. Place back over medium heat and cook for a minute, stirring frequently, until garlic just turns golden brown.

• Add the broccoli and carrots back to the pot and sprinkle with sea salt. Drizzle with juice of 1/4 of lemon and toss through with the garlic and lemon oil. Re-serve some of the vegetables and chicken for lunch and serve the rest with the chicken.

EVENING PREP

• Remove the beef minestrone from the freezer and defrost in the fridge overnight.


THURSDAY


THURSDAY

LUNCH Leftovers

DINNER Hearty beef minestrone

• Reheat two servings of the minestrone for dinner. Serve with fresh herbs over the top.

• Pack one or two servings for lunch the next day.

• Feel free to have a piece of fruit for des-sert.

EVENING PREP• Defrost quinoa in the fridge overnight.

BREAKFAST Same as Tuesday


FRIDAY


FRIDAY

LUNCH Leftovers

DINNER Spiced quinoa with peas & almonds + green salad

BREAKFAST Yoghurt with fruits & nutsPer person:

• ½ cup of full-fat, unsweetened yoghurt or coconut yoghurt (about 120 g / 4 oz.)

• ½ cup nuts & seeds of choice• 1/2 cup of berries of choice• 1/2 cup diced fruit or more berries

• 3 tablespoons almond flakes/slivers• 3 tablespoons olive oil• 1 onion, sliced• 1 red pepper, sliced• ½ cup frozen peas• ½ long red chilli, diced• zest of ½ lemon• 2 large cloves garlic, finely diced• ½ teaspoon ground cumin• ½ teaspoon ground coriander seed• ½ teaspoon paprika• ½ teaspoon turmeric

• ½ teaspoon cinnamon• 1 tablespoon aged balsamic vinegar or 1

teaspoon honey• 1 tablespoon lemon juice• 2 cups cooked quinoa• 2 tablespoons chopped coriander or parsley

For the salad• 2 cups baby spinach leaves• ½ cucumber, sliced• lemon juice and olive oil to dress with

Cook almond flakes in a frying pan over medium-high heat for 1-2 minutes, until lightlytoasted. Remove to a plate.

Sauté onion and red peppers in olive oil overmedium heat for 4-5 minutes, until soft. Defrost the peas under hot running water.

Add the peas, and the rest of ingredients except for quinoa and herbs, and stir throughfor another minute or two, until heated through.

Finally add the quinoa, fresh herbs and almonds and stir through. Serve with a simplespinach and cucumber salad.


OTHER BREAKFAST OPTIONS

• Grilled mushrooms with eggs and spinach• Omelette with different fillings • Chia & berry pudding or a protein smoothie• Sausage & eggs with a side salad• Bacon with sweet potato and veggies

OTHER LUNCH OPTIONS

• Grilled chicken & avocado salad• Tinned sardines or tuna & avocado salad • Tinned artichokes & sliced ham with salad• Beetroot, walnuts & goat’s cheese salad • Asian chicken or Thai beef salad• Asian stir-fries without the rice• Bunless burgers with a salad

DINING OUT OPTIONS

• Grilled fish and salad or vegetables (ask to replace chips or potatoes).• Steak and vegetables or salad.• Bunless burger with salad, extra bacon and avocado (ask for sweet potato fries if

they have them).• Japanese: Sashimi plate, seaweed salad, steamed or vegetable stir-fries, grilled

meats.• Italian: Go for main dishes (Chicken Cacciatore) or appetisers (buffalo mozzarella

salad).• Greek: Grilled calamari, octopus or souvlaki and Greek salad.• French: Most main dishes can be tailored; simply ask for protein with vegetables or

salad (certain sauces are okay).• Mexican: Naked burrito bowl or salad – grilled meat, lettuce, tomatoes, salsa, avoca-

do, grated cheese or sour cream are okay in small amounts.

SO, WHAT’S NEXT?

If you’re following this plan as part of our live challenge, we recommend doing your shopping on Saturday and doing meal prep on Sunday before we begin.

Of course, you can also do this meal plan whenever you like. If you want to start on a different day instead of Monday, do your meal prep the day before you commence.

You can substitute ingredients based on your own dietary requirements and season-ality. For example, brussels sprouts or other greens can be used instead of broccoli; other fruits can be used instead of berries for breakfast or in smoothies; Bolognese can be made with minced pork, lamb or chicken. Tuna salads can be made with chick-en. You get the picture!!!

We’ve tried to keep it simple and accessible, but if you have any questions or if we’ve made a mistake, please let us know in our Facebook community group.

JOIN OUR FACEBOOK GROUP

9-WEEK HAPPY BODY FORMULA PROGRAM

Seven days is a great start! You will see positive results. Now, imagine if you did this for longer. Imagine having your own dedicated coach, supportive team, meal plans, recipes and shopping lists with you for 9 weeks. Plus insightful articles from our world-renowned wellness experts, weekly and daily challenges, giveaways and your own food and exercise tracking app.

Sounds fun? Then come and join our full 9-week Happy Body Formula program.Get $10 OFF with our special discount code: SPECIALGUEST10OFF

Don’t forget to join our Facebook group community. Having the support of the group and our coach will give you the motivation and accountability to stick to the plan 100 per cent. We love seeing what you make, so share your pictures and stories with us on Facebook or Instagram (use #happybodyformula or tag us @happy_body_formula). You will also receive daily emails for the duration of the 7-day challenge.





MEET THE HAPPY BODY FORMULA TEAM

Irena is a co-founder of the Happy Body Formula program, an acclaimed food blogger, and an internationally published cookbook author. She uses all-natural ingredients to produce delicious recipes that promote wellness and longevity. Irena designed the meal plan and recipes for this challenge.

Seb is a co-founder of the Happy Body Formula. He also runs MyPaleoPal, the #1 Paleo app. He is passionate about nutri-tion and how technology can help us become healthier and stronger.

Belinda is the dedicated coach during the 7-day Eat Better Challenge. She is a certified Health Coach and degree qualified Exercise Physiologist who understands the challenges of bal-ancing good health with a busy schedule! Bel’s goal is to help people learn a practical, “whole life” approach to health.

Adrien is a co-founder of the Happy Body Formula and the myPaleoPal app. Passionate about technology from child-hood, he aims to change the world with a few lines of code. He is dedicated to your e-happiness!

ARE YOU READY TO MEAL PREP?

Alex is the official coach of the 9-week Happy Body Formula program and our main content editor. She has guided hun-dreds of people through real food and lifestyle challenges. Alex loves real food, thrift shopping, vinyl, kettlebells and dogs.

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