Brooke Board Dietitian

🧟‍♀️👻👹

Wednesday thoughts 💭

Eating enough doesn’t get enough hype… let’s change that

Shopping lists below 🛒⬇️

Chicken fajitas:
-Chicken breast
-Capsicum
-red onions
-garlic
-fajita spice mix
-tortillas
-grated cheese
-Greek yoghurt

Chicken pesto pasta salad
-chicken breast
-pesto
-spinach
-cherry tomatoes
-penne pasta
-basil

Chicken parmi with salad and sweet potato wedges
-chicken breast
-eggs
-flour
-breadcrumbs
-ham
-Passata
-cheese
-sweet potato
-lettuce
-tomato
-cucumber
-red onion
-salad dressing

Lemon pepper chicken with corn and asparagus
-chicken thighs
-lemon
-garlic
-lemon and pepper seasoning
-corn cobbs
-asparagus

Apricot glazed chicken
-chicken breast
-apricot jam
-garlic
-soy sauce
-brown sugar
-flour
-chicken stock
-broccoli
-basmati rice

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Meal planning can be hard! So iv done the work for you 😇

Here are 5 ideas to add turkey to the weekly rotation!

1- loaded baked potatoes with Cajun turkey mince, capsicum, onion, cheese and Greek yoghurt

2-cheesy turkey and vegetable pasta bake

3-roasted turkey with gravy, sweet potato, peas, carrot and pumpkin

4-classic cottage pie- but swap lamb or beef for turkey mince!

5-spaghetti with turkey meatballs and salad

Save for your next grocery shop! 🛒

🍅Gnocchi bolognaise🍅
-lean beef mince
-gnocchi
-passata
-onion
-garlic
-carrot
-mushroom
-zucchini
-Parmesan

🍠Beef nachos 🍠
-lean beef mince
-black beans
-tortilla chips or sweet potato
-Mexican spice mix
-capsicum
-red onion
-Greek yoghurt
-cheese
-guacamole or avocado

🍆Veg loaded lasagne 🍆
-lean beef mince
-zucchini
-eggplant
-passata
-ricotta or bechamel
-onion
-garlic
-carrot
-pasta sheets
-cheese

🥔Steak, potato wedges and vegetables 🥔
-trimmed steak of choice
-potatoes
-broccolini
-carrots
-green beans
-mushrooms
-gravy

🥒Homemade beef burgers🥒
-lean beef mince
-egg
-breadcrumbs
-fresh herbs
-onion
-tomato
-cucumber
-lettuce
-caramelised onion relish
-cheese
-hamburger buns

Let me know which one you are adding to your next weekly meal plan!

Some ideas to get pork on your fork 🍴

🥗Vietnamese pork noodle salad (personal fav)
-pork steaks (marinated)
-rice noodles
-cucumber
-carrot
-baby spinach
-bean sprouts
-Vietnamese salad dressing

🥖Homemade pork Bahn mi
-pork steaks (marinated)
-hoisin
-coconut milk
-soy sauce
-white baguettes
-pate (for traditional)
-kewpie Mayo
-carrot
-cucumber
-fresh herbs
-chilli (optional if you like spicy)
-lettuce

🍜Honey soy pork noodle stir fry
-pork mince
-honey
-soy sauce
-garlic
-ginger
-hoikkin noodles
-capsicum
-pak choy
-carrot
-sesame seeds

🥬Sam choy bow lettuce wraps
-pork mince
-garlic
-ginger
-onion
-shallots
-mushrooms
-Lettuce
-soy sauce
-oyster sauce
-mirin

🍍Sweet and sour pork stir fry
-pork tenderloin
-soy sauce
-garlic
-onion
-capsicum
-pineapple chunks
-shallots
-carrot
-pineapple juice
-brown sugar
-vinegar
-steamed rice

🛒Save for your next grocery shopping trip 🛒

Hitting the wall? More like hitting new PBs ⚡️

Carbs during your long run are a game changer 🔋🏃‍♂️

⏰1-2 hour runs- 30g carbs per hour:

-2 medjool dates
-40g sultanas
-~1 carb gel
-45g dried mango
-300ml sports drink
-3x lolly snakes

⏰2-3 hour runs- 60g per hour:

-600ml sports drink
-~2 carb gels
-3 killer pythons
-8 energy chews/bloks
-banana & honey sandwich (white bread)
-6 pikelets

⏰Runs 2.5 hours+ 90g multiple transporter carbs per hour:

-600ml sports drink + 3 snakes
-600ml sports drink + 40g sultanas
-vegemite sandwich + 2 carb gels
-6 pikelets + 2 medjool dates
-3 killer pythons + 45g dried mango
-6 energy chews + 1 clif bar

✨

A week of marathon training!

⚡️We are 19 weeks out from the marathon
⚡️32km weekly mileage
⚡️Monday hill sprints 5km- 5x90s sprints up hill with 2 minutes recovery between each effort.
⚡️Tuesday morning 5km easy run with an arvo full body home workout.
⚡️Thursday 7km tempo run- 2x10 minutes @ tempo with 3 minutes recovery between each effort.
⚡️Friday night gym sesh full body workout
⚡️Saturday morning 15km long run (always at a z2 easy pace for endurance adaptation)

I am really enjoying my running training at the moment but not going to lie the strength work has been a bit of a slog lately. But alas we can’t always rely on motivation 🤷🏽‍♀️