Week 1
Menu
Week 1 You
This week is about identifying who you are now, who you are wanting to become and what you need to do, to be able to make permanent changes. During this week, we want you to focus hard on:
- Completing your daily tasks
- Identifying your stories
- Establish a new routine
- Completing your weekly reflection
- Reviewing your week
This week is about identifying who you are now, who you are wanting to become and what you need to do, to be able to make permanent changes. During this week, we want you to focus hard on:
Week 1 Menu
Our menus focus on:
1. Adequate protein intake
2. Micronutrient diversity
3. Dinner for breakfast
Make sure you have calculated your protein and are maximising the nutrient density of each your meals!
Week 1 Menu
Week 1 Menu
January 1 Saturday Day 1 | January 2 Sunday Day 2 | January 3 Monday Day 3 | January 4 Tuesday Day 4 | January 5 Wednesday Day 5 | January 6 Thursday Day 6 | January 7 Friday Day 7 |
|---|---|---|---|---|---|---|
| Breakfast | ||||||
Bacon and Eggs (2) | Mediterranean Omelette (2) | Peanut Butter Chocolate Shake (1) | Banana Smoothie (1) | Bacon and Eggs (2) | Berry Smoothie (1) | Eggs Benedict (4) |
| Lunch | ||||||
Beef Stir Fry (4) | Chicken And Creamy Parmesan And Sun-Dried Tomato Sauce (2) | Chicken And Creamy Parmesan And Sun-Dried Tomato Sauce (2) | Sesame Crusted Salmon (4) | Chicken and Broccoli Salad (2) | Turkish One-Pan Eggs & Peppers (Menemen) (2) | CREAMY DILL SAUCE WITH TROUT (4) |
| Dinner | ||||||
Greek Salad (4) | Beef Stir Fry (4) | Beef Stir Fry (4) | Chicken and Broccoli Salad (2) | Potato/Sweet Potato Bake (8) Rissoles (4) | Naked Burger (4) | Roast Veggies (6) Sunday Lamb Roast (6) |
| Nutrition Facts Per Serving | ||||||
| Calories (kcal) | ||||||
| Fat (g) | ||||||
| Carbohydrates (g) | ||||||
| Protein (g) | ||||||
| Recipes without nutrition data: | Recipes without nutrition data: | Recipes without nutrition data: | Recipes without nutrition data: | Recipes without nutrition data: | Recipes without nutrition data: | Recipes without nutrition data: |
|
Click on a recipe for more details
Selected Recipe:
Selected Recipes:
|
||||||
| Ingredient | Quantity |
|---|---|
Week 1 Content
Mindset
Athlete Mindset
Hard work and consistency always produce results
The Power of Vulnerability
Fast Facts: Health & Fitness
Protein
Protein Handout
Protein: How Much?
Protein: Timing
Sleep Routine
Weekly Sleep Goals
- Start tracking sleeping habits
- Identify issues with current sleep routine
- Pick a regular bedtime
- Pick a regular wake time
- Review at the end of the week
Play Video
