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Big 5 Nutrition Program
  • What is it?
    • What does Big 5 stand for?
    • How to always have easy access to the toolkit​
    • Extra Daily Activity
    • Sleeping for fat loss and recovery
    • Should you train when injured?
  • Nutrition Guidelines
    • Portion Control Phase 1
    • Portion Control Phase 2
    • Phase 3 – The Forever Phase
    • Recommended Food List
  • Recipes
    • Weekend Fritata
    • Portobello Mushroom Breakfast “Burger”
    • Shakshouka – Moroccan Egg Bake
    • Red & Green Vegetable Scramble
    • Vegetable Omelette
    • Poached Eggs with Spinach & Button Mushrooms
    • Simple Quick and Easy Chicken Salad
    • Stuffed Peppers
    • Cucumber Canapes
    • Tuna, cottage cheese & red onion dip
    • Eggplant Dip (Baba Ganoush)
    • Tuna or Salmon on Cucumber
    • Deconstructed Smoothie
    • Ultimate Yogurt Mix
    • Vege Sticks & Cottage Cheese
    • Boiled Eggs & Carrot/Celery Sticks
    • Eggy Smoked Salmon or Ham Muffins
    • Ultimate Post Workout You’ve Earned Me Smoothie
    • Green Machine Smoothie
    • Choc Berry Smoothie
    • Phase 1 – Basic Greenish Smoothie
    • Baked Mussels with Tomato and Capers
    • Salmon with Ginger Quinoa
    • “Sushi” with Salmon and Avocado
    • Chicken and Prawn Paella
    • Chicken, Quinoa and Bacon Parcels
    • Chicken Skewers with Herb and Fennel Salad
    • Caponata (Italian eggplant stew)
    • Thai Beef Salad
    • Chicken Cacciatore
    • Spicy Paprika & Lime Chicken or Tofu
    • Sweet Pepper Beef/Tofu Stir-Fry
    • San Choi Bao
    • Banana “icecream”
    • Watermelon, raspberry and mint salad
    • Big 5 Tomato Sauce
    • Foolproof Homemade Mayo
    • Big 5 Dressing
    • Roast Vegetable and Bean Salad
    • Quinoa and Cauliflower Salad
    • Carrot and Quinoa Falafels
    • Oxtail Stew
    • Irish Stew
    • Roast Tomato Soup
    • Roasted Broccoli + Cauliflower Soup with Bacon
    • Creamy Cauliflower and Chicken Soup
  • Accountability
    • Accountability – Sheet
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Oxtail Stew

  • big5
  • March 15, 2020
  • Uncategorized
  • 0 Comments

This is a lovely rich winter warmer and comfort meal. Serve with steams green vegetables. SERVES: 8TIME TO PLATE: 4 HOURS WHAT YOU NEED: 2.5 kg oxtail , chopped into 4cm…

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Irish Stew

  • big5
  • March 15, 2020
  • Uncategorized
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The original one pot wonder meal. SERVES: 6TIME TO PLATE: 30 MINS PREP THEN DEPENDS ON METHOD WHAT YOU NEED: 2kg lamb chops – any type, trimmed of excess fat1/2 cup…

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Roast Tomato Soup

  • big5
  • March 15, 2020
  • Uncategorized
  • 0 Comments

SERVES: 4-6TIME TO PLATE: 1 HOUR WHAT YOU NEED: 12 large vine-ripened tomatoes (2kg), halved1 head garlic, whole and unpeeled2 tbsps olive oilSalt and pepper to taste3 cups (750ml) or…

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Roasted Broccoli + Cauliflower Soup with Bacon

  • big5
  • March 15, 2020
  • Uncategorized
  • 0 Comments

SERVES: 6-8TIME TO PLATE: 1 HOUR WHAT YOU NEED: 1 large head cauliflower1 large head broccoli1/4 cup plus 1tsp olive oil2 thick rashers of bacon1 medium onion2 cloves garlic1litre of…

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Creamy Cauliflower and Chicken Soup

  • big5
  • March 15, 2020
  • Uncategorized
  • 0 Comments

SERVES: 6-8TIME TO PLATE: 30 MINUTES PREP THEN 3 HOURS WHAT YOU NEED: 800 g cauliflower, roughly chopped1 litre of chicken/vege stock1 onion800 g chicken breast, diced into chunks1 tablespoon…

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Classic Chicken and Vegetable Soup

  • big5
  • March 15, 2020
  • Uncategorized
  • 0 Comments

This is one of my favourite soups; it’s so nutritious and excellent for freezing. It’s such a versatile recipe base, change up the veges, add different herbs and spices.  After the…

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Grilled Prawn and Asparagus Salad

  • big5
  • March 15, 2020
  • Uncategorized
  • 0 Comments

SERVES: 4TIME TO PLATE: 30 MINUTES WHAT YOU NEED: 24 large green king prawns, peeled and deveined, tail onbunches fresh asparagus, woody ends removedOlive oilJuice of 1/2 lemon1 tbsp chilli…

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Chicken and Apple Coleslaw

  • big5
  • March 15, 2020
  • Uncategorized
  • 0 Comments

Two of my favourite foods, coleslaw and apples, this is a really nice twist to the traditional coleslaw. SERVES: 4TIME TO PLATE: 30 MINUTES WHAT YOU NEED: 2 Granny Smith apples,…

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Grilled chicken and watercress salad

  • big5
  • March 15, 2020
  • Uncategorized
  • 0 Comments

SERVES: 4TIME TO PLATE: 45 MINUTES WHAT YOU NEED: 4 x 200g chicken breast fillets, trimmed1 tbsp extra virgin olive oilSea salt and cracked black pepper4 cups watercress sprigs1 avocado,…

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Almond Milk-Poached Chicken Salad

  • big5
  • March 15, 2020
  • Uncategorized
  • 0 Comments

SERVES: 4TIME TO PLATE: 30 MINUTES WHAT YOU NEED: 1 litre almond milk4 bay leaves5 green onions, roughly chopped1 teaspoon sea salt flakes4 x 220g chicken breast fillets, trimmed200g green…

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