Studio One Lockdown Survival Fitness Meal plan

Nutritional Information

Tone up Meals

Vegetable Fried Bulgar

Diced portobello mushrooms, mixed bell peppers, spring onions, fresh turmeric, red onions, sugar snap beans garnished with green spring onions, fine bulgar wheat served on a bed of baby spinach. (Vegan) (Vegetarian)

Aubergine Stew & Cracked Barley

Aubergine, Cherry tomatoes, red onions, garlic, fresh ginger, fresh turmeric,, coconut oil, scotch bonnet peppers, red bell peppers, cracked barley, served with grilled ginger and garlic honey glazed chicken wings with sautéed red cabbage and Courgettes

Chicken Soba Noodles

Buckwheat noodles, Courgette noodles, fresh bell peppers, red cabbage, diced organic chicken breast sautéed in coconut oil garnished with spring onions and sesame seeds.

Bulgar Jollof and grilled chicken thighs

Fluffy bulgar wheat cooked in a rich tomato and red pepper base sauce with onions, red bell peppers, scotch bonnet peppers, garlic, ginger, turmeric, to create a dish with full-on flavours. Served with organic grilled chicken thighs and steamed dark leafy greens.

Nutritional information per 100g:
Carbs (g): 58, Calories: 573, Fat (g): 11, Protein (g): 16

Weight Loss Meals

Grilled sea bass with mixed sautéed vegetables

Grilled sea bass, courgette, leeks, diced parsnips, red onions, spring onions garlic, fresh basil, sautéed in avocado oil.

Nutrition (1 Serving):
Energy (kj): 1628, Energy (kcal): 389 kcal, Fat (g): 18.98, Carbohydrates (g): 29.23, Fibre (g): 4.5, Protein (g): 28.16, 56%

Grilled sea bass with mixed sautéed vegetables

Grilled sea bass, courgette, leeks, diced parsnips, red onions, spring onions garlic, fresh basil, sautéed in avocado oil.

Nutrition (1 Serving):
Energy (kj): 1628, Energy (kcal): 389 kcal, Fat (g): 18.98, Carbohydrates (g): 29.23, Fibre (g): 4.5, Protein (g): 28.16, 56%

Smoothies

IBK’s Kitchen Lean and Green Smoothie

INGREDIENTS
Spinach, cucumber, celery, green apples, ginger, ground flaxseeds and chia seeds.

Nutritional information per 100g:
Energy (kJ): 238, Energy (kcal): 56, Total Fat (g): 0.6, Saturates (g): 0.2, Carbohydrate (g): 10.0, Sugar (g): 7.7, Fibre (g): 2.5, Protein (g): 1.3, Salt (g): 0.04

IBK’s Kitchen Citrus Blend Smoothie

INGREDIENTS
Orange, pineapple, ginger, lemon, ground flaxseeds, chia seeds.

Nutritional information per 250g:
Calories 90, Total Carbohydrates (g): 23, Dietary Fiber (g): 3, Sugars (g): 18, Protein (g): 1

IBK’s Kitchen Berry Delicious Smoothie

INGREDIENTS
Strawberries, blueberries, blackberries, raspberries, ginger, ground flaxseeds, chia seeds

Nutritional information per 100g:
Protein (g): 5.4, Carbohydrates (g): 29, Fibre (g): 4.6, Fat (g): 7