As we gear up for Active Nation Day in t minus 7 days, we know we want to be feeling and performing our best after we’ve picked out our active armour. Whether you are coming along to one of the active nation day events or heading out on your own to make your mark on building this town fit, we have the perfect meal plan to fuel you from the inside, out!
A note from our nutritionist….
“Do you want to eat better, eat cleaner and feel great about what you’re putting into your body? Do you find it difficult to come up with methods for yourself? Well, I can tell you even the most health conscious people struggle with eating healthy 100% of the time. Team MNB is here to inspire you to nourish with yummy foods, have a plan, feel strong and empowered from your head to your toes with our 7 day meal plan designed exclusively for Active Nation Day, to be delicious, nourishing and easy to prepare for conquering your best work out yet!”
Delicious Downloadables
Download the meal plan print out and stick on your fridge
Before you get started on Sunday, you’ll need to stock up on all your nourishing ingredients. Download the Active Nation 7 Day Meal Plan Shopping List
Most of our recipes are made for two so get a sister of support, partner, husband or boyfriend to come along for the delicious journey.
It starts on…
First thing
As soon as you wake from your slumber, have had a moment to re-group and collect yourself, grab a glass half full of water, approx. 200mLs.
Add in:
- Squeeze of half a lemon
- Teaspoon of apple cider vinegar
Benefits
- Drinking this morning brew will get your digestive juices going.
- Lemon juice and apple cider vinegar have the same atomic structure as stomach acid and they also encourage your body to start producing your digestive enzymes. That way, when you eat your first meal of the day after an 8-hour fast, your body will be able to absorb all the nutrients efficiently.
You can drink this combination 20 minutes before any meal if you have trouble producing sufficient stomach acid. It’s a great way to feel cleansed and get the most out of every meal.
Why 20 minutes? It’s important to not rush your body during this delicate process. 15-20 minutes is enough time to let your body produce stomach juices and also digest the water so your stomach isn’t diluted before you eat.
Breakfast:
Baked eggs with quinoa, sausage and chorizo
Put a little sunshine into your morning routine with these oh-so-delicious baked eggs. Quick and easy to prepare, this recipe is packed with protein and oodles of flavour, making it perfect for the savoury-tooth-foodie. Serves 2 so half recipe if you are making just for one.
Mid Morning Snack:
Green Booster Smoothie
This quick & easy clean green energy booster smoothie will be your new mid morning buddy. Using simple, energising ingredients, this makes for the ideal post workout replenisher or a rise and shine morning staple.
Lunch:
Fresh Zucchini salad
It has zero cooking time and is one of the easiest salads to prepare. Keep it fresh and light as is or simply add your choice of protein for a little more substance. Choose from roasted chickpeas, cannellini beans, shredded chicken, roast beef, turkey, bacon, tofu or crumbled feta.
Afternoon delight:
No bake energy bites
These peanut butter bites are the perfect afternoon snack to team with a cup of tea or glass of fresh almond milk. You will most likely only need to make half of the recipe. Store in a Tupperware container and enjoy throughout the week as a snack. Freeze if you have left overs.
Dinner:
Sweet potato fritters
Fritters are a great recipe to have on the back burner to whip up when you only have a few minutes to spare or when you want a quick-grab lunch for the week. Double this recipe for dinner and you’ve got lunch sorted for tomorrow. You can use any kind of potato if sweet potato aint’ your thang.
After Dinner to do: prepare overnight oats (store it in a cute jar in the fridge overnight, and grab n’ go in the morning) prepare spicy chickpea and creamy avocado dressing salad.![mnb_meal_days_03[1]](https://www.movenourishbelieve.com/wp-content/uploads/2014/09/mnb_meal_days_031.jpg)
First thing
Juice of half a lemon and teaspoon of ACV in half a glass of water – see Sunday (above) for the why.
Breakfast
Overnight oats with blueberries
Since Monday is the start of the working week, you need something quick and easy to enjoy for breakfast. You’ve already prepared this the night before; all you need to do now is add your fresh toppings.
Mid Morning Snack
Banana, peanut butter and cacao nib stack
There’s no need to make this combo beforehand. It’s easy to piece together on the spot, all you need to do is have your in banana, peanut butter and cacao nibs at the ready. Chop banana into pieces, spread peanut butter and sprinkle nibs on each. Full of energy and nourishing brain food. Time to get stuff done!
Lunch
Left over sweet potato fritters with Spicy Chickpea and creamy avocado dressing salad
Now, you’ve already made your fritters the night before and prepared your salad. All you need to do now is assemble together. Warm the fritters up beforehand or enjoy them cold. Yummy.
Afternoon delight
No bake energy bites
Sorted. Give you past self a pat on the back for being so prepared the day before to enjoy throughout the week.
Dinner
Steamed orange and ginger chicken
Add in another half breast of chicken and you will be able to use it for your lunch the following day. Can substitute choy sum for just bok choy and use black pepper in place of pink pepper corns.
After dinner to do: prepare chicken for tomorrow’s lunch and make a batch of almond and chia cookies.
First thing
Juice of half a lemon and teaspoon of ACV in half a glass of water – see Sunday (above) for why it’s so awesome. Are you feeling a difference yet?
Breakfast
2 boiled eggs and green booster smoothie
Submerge 2 whole fresh eggs in a pot of water and boil for 10 minutes. Cut open and sprinkle with salt and pepper.
Mid morning snack
Medjool dates with Greek yogurt and pistachios
Fill your 4 dates with yogurt and sprinkle with pistachios. Sweet, creamy and crunchy.
Lunch
Vietnamese chicken salad
You’ve prepared your chicken the night before; all you need to do now is assemble your salad together when you’re ready for lunch. Alternatively you can prepare the whole salad the night before to save time.
Afternoon delight
Almond and chia cookies
If you’ve made your batch the night before, you’re all set for the few couple of days. Alternatively if you still have peanut butter bites left over, you can enjoy them in the afternoon.
Dinner
Healthy walnut crusted salmon
Salmon is not only nutritious but it’s easy to prepare. Add some extra greens if you like and keep a little extra salmon to pop in your lunch for the next day. The recipe is for 4 people, simply buy as many salmon fillets to as many people you will be catering for. i.e. 2 people, 2 salmon fillets.
After dinner to do: prepare Bircher muesli for breakfast and a green salad for your abundance bowl for lunch.
First thing
Keep up your juice of half a lemon and teaspoon of ACV in half a glass of water – see Sunday (above) for why it’s so beneficial.
Breakfast
Bircher Muesli and muddled berries
Make your mornings a little more exciting with this delicious Gluten-Free Bircher Muesli with Muddled Berries recipe. Made the night before, all you have to do this morning to smash the berries and sprinkle the orange zest, spices and pistachios on top. Mornings have never tasted so delicious!
Make your green booster smoothie before you leave the house and take to work for mid morning.
Mid morning snack
Green booster smoothie
If you’ve prepared your smoothie during breakfast, all you will need to do is grab it from the fridge and enjoy.
Lunch
Nourishment Bowl
With your salad ingredients prepared the night before (spinach, left over fennel, capsicum, cucumber, tomato and sweet potato if you like) add in some left over salmon and arrange each ingredient separately around your bowl of gratitude.
Afternoon delight
Almond and chia cookies
Dinner
Tasty chickpea salad
Eat your heart out with this antioxidant-fuelled Chickpea Salad. Add in a lamb or beef fillet (can leave out if vegetarian) for iron and energy. Salad tip: Can use olive oil in place of grapeseed oil.
After dinner to do: cook quinoa for tomorrow’s lunch.
First thing
Juice of half a lemon and teaspoon of ACV in half a glass of water – see Sunday (above) for why it’s so beneficial.
Breakfast
Quinoa Porridge
Quinoa porridge is the perfect option for those gluten free girls out there. Just like the overnight oats, you can pour the contents in a container or jar and take it to work with you. Add you favourite fruit or sprinkle some chia seeds on top for a health booster brekky.
Mid morning snack
Avocado and tuna
Cut open an avocado and fill the hole with half a can of tuna of choice, sprinkle with spring onion
Lunch
Quinoa with sundried tomatoes and secret pesto sauce
A tasty pesto sauce with some very nutritious secrets, this recipe is a super food twist on the classic Italian dish. If you don’t have access to wheatgrass powder or EFA oil – you can omit these ingredients from the recipe completely.
Afternoon delight
Almond and chia cookies
Dinner
Kumara and peanut butter soup
This recipe is a great option to warm your belly, and just like smoothies, is a great way to get your daily dose of nutrition with an easy digestible soup. The recipe serves two so if you are eating on your own, you will have enough for tomorrow’s lunch. If you are making for 2, you will need to half the recipe and add that on top of your cooking.
After dinner to do: Mix up oats for tomorrows breakfast. Pop left over kumara and peanut butter soup in a container ready for tomorrow’s lunch.
First thing
Juice of half a lemon and teaspoon of ACV in half a glass of water – see Sunday (above) for why it’s so beneficial.
Breakfast
Overnight oats with blueberries
Mid morning snack
Almond and chia cookies
Lunch
Left over Kumara and peanut butter soup
Afternoon delight
Guacamole and veggie sticks
Mash up half an avocado with lemon and chop up carrot, cucumber or celery as dippy sticks.
Dinner
Mushroom quinoa risotto
Aka ‘quinotto’, this traditional dish still has the familiar flavours of your fave risotto, but with a nutritious twist. Our good ol’ pal Quinoa makes for the perfect base for a risotto, containing all nine essential amino acids, and a whole lotta’ protein, making for a highly balanced dish.
First thing
Juice of half a lemon and teaspoon of ACV in half a glass of water – see Sunday (above)
Breakfast
Choc chia pancakes
Hooray! It’s the weekend. And there’s nothing better than the sweet aroma of heated coconut oil, warm pancake batter and drizzled maple syrup to make your mind melt into a fluffy pancake heaven.
Mid morning snack
Green booster smoothie
Lunch
Crispy chicken and quinoa sushi
Afternoon delight
Roasted pepitas with tamari and cayenne pepper
Coat your pepitas in tamari and cayenne pepper and roast for 15 minutes in a pre heated 180-degree oven.
Dinner
Healthy fish tacos with super food salad
Mmm, Mexican. Seriously – what’s not to love? We’ve created a healthy spin on a traditional Mexican fave with our healthy fish tacos! Only takes 20 minutes to create. Winner!
Congratulations girl, you’re ready to conquer Active Nation Day! Please comment below if you have any questions.
Disclaimer: While there are measurements within our recipes, we believe the quality of ingredients is more important than the quantity. This frees your mind of obsessing over calorie counting and to eat until you are satisfied. From whole, natural foods your body will be able to absorb and utilise to its best ability. This meal plan is a guide, if you are unable to get certain ingredients, you can make do with what is in your pantry. If you are vegan, gluten or dairy intolerant, you can omit the ingredients that do not suit and replace with your own alternative. The plan is designed to encourage new ingredients into your nourish regime and try new ways of cooking. We have outlined all tips and tricks in the post below. Sleep is extremely important for functioning at your best, each night make sure you get at least 8 hours.