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A Day On A Plate! | THE BOD App

Have your chocolate and eat it too!  We hope you guys love this ONE DAY MEAL PLANThis particular meal plan is straight from our second level of TH...
A Day On A Plate! | THE BOD App

Have your chocolate and eat it too! 

We hope you guys love this ONE DAY MEAL PLAN
This particular meal plan is straight from our second level of THE BOD App - perfect for those who are moderately active!

If you are thinking of trying out one of our set meal plans, or flexible dieting, you can even adapt this day to suit your macro needs. Need more carbs? Add some extra fruit with your pineapple. Need more fats? Why not serve some guacamole with your fish and chips? Need more protein? Increase the portion of your fish or add some protein powder! 

TAKE A LOOK AT THE WHOLE DAY!

BREAKFAST - 434 CALORIES

VERY VANILLA SMOOTHIE W/ PINEAPPLE 

Start your day off with a creamy Very Vanilla Smoothie and side of fresh pineapple (150g).

VERY VANILLA SMOOTHIE | SERVES 1

VERY VANILLA SMOOTHIE INGREDIENTS:

  • 1 tsp vanilla extract
  • 1 cup plain yoghurt (Chobani or YoPro)
  • 1/2 tsp ground nutmeg
  • 1 tbs honey
  • 1 cup unsweetened almond milk

VERY VANILLA SMOOTHIE METHOD:

Combine all ingredients into a blender and blend together with ice.

MORNING TEA - 249 CALORIES

2 SQUARES DARK CHOCOLATE W/ 2 BOILED EGGS

 

LUNCH - 390 CALORIES



SHEPHERD'S PIE | SERVES 4

SHEPHERD'S PIE INGREDIENTS:

  • 1 tbs olive oil
  • 1 medium onion
  • 1 large carrot
  • 1 medium celery
  • 300g lamb mince
  • 2 tbs wholemeal flour
  • 1 cup water
  • 1 bay leaf
  • 1 tsp tomato paste
  • 1 tsp sage
  • 1 tsp thyme
  • 1 tsp Himalayan salt
  • pinch of ground pepper
  • 3 cups sweet potato 

SHEPHERD'S PIE METHOD:

  1. Preheat oven to 200°C fan-forced.
  2. In a saucepan of water, bring sweet potato to the boil and cook until soft. Drain water and mash, then set aside.
  3. Finely chop the onion, carrot and celery.;Heat the oil in a large saucepan over medium to high heat.
  4. Add the onion, carrot and celery and stir until soft.
  5. Add lamb mince and cook until browned.
  6. Add the flour and stir until combined.;Add water, bay leaf, thyme, sage and tomato paste. Bring to the boil. Reduce the heat to low and cook, stirring occasionally for 30 minutes or until the sauce thickens. Taste and season with salt and pepper.
  7. Spoon the lamb mixture into individual ovenproof baking dishes.
  8. Top with the sweet potato mash and use a fork to spread over lamb mixture.
  9. Bake in the oven for 20 minutes or until mashed sweet potato is golden brown.

 

AFTERNOON TEA - 279 CALORIES

BLUEBERRY MUFFIN W/ COTTAGE CHEESE AND ALMOND BUTTER

Top your muffin with 75g cottage cheese and 15g of almond butter!

BLUEBERRY MUFFINS | SERVES 12

BLUEBERRY MUFFINS INGREDIENTS:

  • 1 cup blueberries
  • 1 1/2 cups wholemeal self-raising flour
  • 1/4 cup coconut oil
  • 2 medium eggs
  • 1 tsp vanilla extract
  • 2 tbs honey

BLUEBERRY MUFFINS METHOD:

  1. Preheat oven to 180°C fan-forced.
  2. Mix all the ingredients together until just combined.
  3. Spoon spoonfuls into a greased muffin tray and bake for around 10-15 minutes or until golden brown on top and firm to touch.
  4. Makes 12 large or 24 small muffins.

DINNER - 588 CALORIES 

CRUMBED BARRAMUNDI W/ SWEET POTATO WEDGES

Serve your Barra alongside 150g (weighed raw) cooked sweet potato.
You can turn your sweet potato into a mash, oven bake it or even cook it in the air fryer.

CRUMBED BARRAMUNDI | SERVES 4

CRUMBED BARRAMUNDI INGREDIENTS:

  • 4 175g Barramundi fillets
  • 160g breadcrumbs
  • 3 tbs parsley
  • 2 garlic cloves
  • 3 tsp lemon rind
  • 4 tbs plain flour
  • 2 medium eggs
  • 2 tbs coconut oil

CRUMBED BARRAMUNDI METHOD:

  1. Finely chop the parsley, and finely dice the garlic cloves.
  2. Using a dry bowl, combine the breadcrumbs, parsley, garlic and grated lemon rind together.
  3. Using three different bowls, place the flour, lightly beaten eggs and breadcrumbs in each one.
  4. Dip the fish in the flour first, the egg second and then coat in the crumb.
  5. Using a large frying pan, heat the coconut oil and cook the fish for 2-3 minutes on each side.
  6. Place on paper towel, then serve immediately with lemon wedges. 

Feel satisfied, energetic and genuinely love the food you eat with THE BOD. 

Want to eat like this 365 days of the year while maintaining your ideal BOD?

Choose between our mouthwatering set meal plans or go for the flexible dieting option with access to 100+ recipes and growing!

Whether you prefer the ease of a set meal plan or the freedom of flexible dieting, we've got you covered with a huge database of everyday ingredients and BOD recipes to refer to. 

This particular meal plan is straight from our second level of THE BOD App - perfect for those who are moderately active!

Learn more about THE BOD App here >


3 comments

  • Hi Hannah! Here are the macros:

    Breakfast: Protein:28.4 Carb:47.4 Fat:5.4
    Morning Tea: Protein:16.1 Carb:10.1 Fat:20.83
    Lunch: Protein:22.2 Carb:55.3 Fat:8.8
    Afternoon Tea: Protein:17.5 Carb:21.06 Fat:17.58
    Dinner: Protein:46.35 Carb:63 Fat:19.55

    Courtney, Customer Love
  • What are the macros for this meal plan?

    Hannah
  • Thankyou can’t wait to try this!!

    emily

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