Summer Slim-down Challenge – 40 Meals

Summer Slim-down Challenge - 40 Meals

Summer Slim-down Challenge – 40 Meals

  • 4-week low-fat, high-protein meal plan.
  • Small 40 x 280-350g meals | Large 40 x 480-550g meals.
  • Monday lunch & dinner – Friday lunch & dinner x 4 weeks.
  • Fresh delivery x 1 per week. Choose your preferred delivery day: Monday or Wednesday.
  • One additional delivery per week may be added at an extra cost.
  • Each meal is below 450 (small), and 750 (large) calories (relative to size).
  • Composition of meals: low-fat; medium carbs, and high-protein.

Price range: R3999,00 through R4899,00

Description

The Plan (Small | 280–350g)

Week 1

  • Monday
    Lunch: Sticky Chicken with Brown Rice
    Nutrition396 Cal | 54g P | 4g F | 36g C
    Dinner: Bun-less Cheddar Cheese Beef Burger with Zucchini Fries
    Nutrition314 Cal | 28g P | 19g F | 10g C
  • Tuesday
    Lunch: Coconut Thai Butter Chicken with Cauliflower Rice
    Nutrition352 Cal | 61g P | 4g F | 18g C
    Dinner: Tomato Ragu Zucchini Noodle Bolognese
    Nutrition275 Cal | 29g P | 11g F | 15g C
  • Wednesday
    Lunch: Lean Girl Fried Chicken with Sweet Potato Fries
    Nutrition415 Cal | 41g P | 11g F | 38g C
    Dinner: Cajun Chicken Zucchini Boats
    Nutrition284 Cal | 32g P | 12g F | 10g C
  • Thursday
    Lunch: Lazy Lasagne Chicken with Cauliflower Fried Rice
    Nutrition357 Cal | 45g P | 17g F | 6g C
    Dinner: Pan-Seared Steak with Mushroom Sauce and Parmesan Zucchini Fries
    Nutrition422 Cal | 36g P | 22g F | 20g C
  • Friday
    Lunch: Crust-less Quiche Lorraine
    Nutrition300 Cal | 24g P | 20g F | 6g C
    Dinner: Lemon Piccata Chicken Breast with Sweet Potato Mash
    Nutrition437 Cal | 45g P | 17g F | 26g C

Week 2

  • Monday
    Lunch: Tuna Toasted Pita with Sesame Slaw & Roasted Pumpkin
    Nutrition387 Cal | 36g P | 9g F | 40g C
    Dinner: Chicken a La Queen with Brown Rice
    Nutrition386 Cal | 41g P | 8g F | 36g C
  • Tuesday
    Lunch: Hungry Girl Protein-Packed Bowl with Brown Rice
    Nutrition336 Cal | 26g P | 7g F | 41g C
    Dinner: Vegetable & Feta Omelette with Chicken, Pesto & Rye Toast
    Nutrition350 Cal | 26g P | 14g F | 29g C
  • Wednesday
    Lunch: Garlic-Butter Mushroom Steak with Roasted Pumpkin & Veggies
    Nutrition292 Cal | 24g P | 12g F | 22g C
    Dinner: Juicy Mince & Mozzarella Zucchini-Layered Lasagne
    Nutrition405 Cal | 45g P | 14g F | 25g C
  • Thursday
    Lunch: Hawaiian Pineapple-Chicken Rice Paper Rolls
    Nutrition415 Cal | 47g P | 14g F | 25g C
    Dinner: Barbeque Chicken & Cranberry Quinoa Bowl
    Nutrition319 Cal | 17g P | 8g F | 45g C
  • Friday
    Lunch: Thai Chicken Meatballs & Zucchini Noodles
    Nutrition401 Cal | 44g P | 13g F | 27g C
    Dinner: Maple Mushroom Rice Noodles with Roasted Pumpkin Seeds
    Nutrition392 Cal | 17g P | 12g F | 54g C

Week 3

  • Monday
    Lunch: Loaded Burger Bowl with Sweet Potato Fries
    Nutrition387 Cal | 28g P | 13g F | 40g C
    Dinner: Chicken & Grain Buddha Bowl
    Nutrition411 Cal | 48g P | 3g F | 48g C
  • Tuesday
    Lunch: Low-Carb Mexican Chipotle Steak Wrap with Cheddar Cheese
    Nutrition412 Cal | 37g P | 16g F | 31g C
    Dinner: Crispy Fish Cakes with Zucchini Fries
    Nutrition297 Cal | 34g P | 5g F | 29g C
  • Wednesday
    Lunch: Whole 30 Harvest Chicken Bowl with Roasted Pumpkin
    Nutrition322 Cal | 43g P | 3g F | 3g C
    Dinner: Mexican Veg-Fried Rice
    Nutrition344 Cal | 37g P | 10g F | 27g C
  • Thursday
    Lunch: Parmesan-Crusted White Fish Fillet with Sweet Potato Mash
    Nutrition375 Cal | 34g P | 19g F | 18g C
    Dinner: Tomato Ragu Meatballs & Zucchini Noodles
    Nutrition341 Cal | 29g P | 7g F | 41g C
  • Friday
    Lunch: Lentil & Sweet Potato Dhal
    Nutrition351 Cal | 16g P | 9g F | 52g C
    Dinner: Bang Bang Chicken Cups
    Nutrition374 Cal | 37g P | 24g F | 4g C

Week 4

  • Monday
    Lunch: Thai-Style Chicken Fried Rice
    Nutrition436 Cal | 36g P | 12g F | 46g C
    Dinner: Classic Beef Bolognese Moussaka with Zucchini Sheets
    Nutrition348 Cal | 33g P | 12g F | 27g C
  • Tuesday
    Lunch: Greek Chicken Pasta Salad
    Nutrition425 Cal | 31g P | 13g F | 46g C
    Dinner: Chickpea & Butternut Tagine with Couscous
    Nutrition364 Cal | 16g P | 12g F | 48g C
  • Wednesday
    Lunch: Pesto Chicken & Pumpkin Lasagne
    Nutrition403 Cal | 25g P | 15g F | 42g C
    Dinner: Japanese Beef Mince Stir-Fry
    Nutrition376 Cal | 32g P | 13g F | 32g C
  • Thursday
    Lunch: Lemon-Chicken & Quinoa Buddha Bowl
    Nutrition440 Cal | 28g P | 12g F | 45g C
    Dinner: Peppered Steak with Ratatouille Vegetable Bake & Brown Rice
    Nutrition438 Cal | 36g P | 14g F | 42g C
  • Friday
    Lunch: Thai Sticky Beef Noodles
    Nutrition420 Cal | 30g P | 12g F | 48g C
    Dinner: Healthy Chicken Risotto with Mushrooms & Parmesan Cheese
    Nutrition432 Cal | 25g P | 12g F | 56g C

The Plan (Large | 480–550g)

Week 1

  • Monday
    Lunch: Sticky Air Fryer Chicken with Brown Rice
    Nutrition505 Cal | 68g P | 9g F | 48g C
    Dinner: Bun-less Cheddar Cheese Beef Burger with Zucchini Fries
    Nutrition447 Cal | 44g P | 23g F | 16g C
  • Tuesday
    Lunch: Coconut Thai Butter Chicken with Cauliflower Rice
    Nutrition470 Cal | 69g P | 10g F | 26g C
    Dinner: Tomato Ragu Zucchini Noodle Bolognese
    Nutrition395 Cal | 33g P | 19g F | 23g C
  • Wednesday
    Lunch: Lean Girl Fried Chicken with Sweet Potato Fries
    Nutrition541 Cal | 60g P | 13g F | 46g C
    Dinner: Cajun Chicken Zucchini Boats
    Nutrition408 Cal | 48g P | 16g F | 18g C
  • Thursday
    Lunch: Lazy Lasagne Chicken with Cauliflower Fried Rice
    Nutrition491 Cal | 57g P | 23g F | 14g C
    Dinner: Pan-Seared Steak with Mushroom Sauce & Parmesan Zucchini Fries
    Nutrition422 Cal | 36g P | 22g F | 20g C
  • Friday
    Lunch: Crust-less Quiche Lorraine
    Nutrition417 Cal | 32g P | 25g F | 16g C
    Dinner: Lemon Piccata Chicken with Sweet Potato Mash
    Nutrition528 Cal | 53g P | 20g F | 34g C

Week 2

  • Monday
    Lunch: Tuna Toasted Pita with Sesame Slaw & Roasted Pumpkin
    Nutrition471 Cal | 45g P | 11g F | 48g C
    Dinner: Chicken a La Queen with Brown Rice
    Nutrition513 Cal | 48g P | 13g F | 51g C
  • Tuesday
    Lunch: Hungry Girl Protein-Packed Bowl with Brown Rice
    Nutrition435 Cal | 34g P | 11g F | 50g C
    Dinner: Vegetable & Feta Omelette with Chicken, Pesto & Rye Toast
    Nutrition425 Cal | 33g P | 17g F | 35g C
  • Wednesday
    Lunch: Garlic-Butter Mushroom Steak with Roasted Pumpkin & Veggies
    Nutrition391 Cal | 36g P | 15g F | 28g C
    Dinner: Juicy Mince & Mozzarella Zucchini-Layered Lasagne
    Nutrition512 Cal | 53g P | 20g F | 30g C
  • Thursday
    Lunch: Hawaiian Pineapple-Chicken Rice Paper Rolls
    Nutrition522 Cal | 56g P | 18g F | 34g C
    Dinner: Barbeque Chicken & Cranberry Quinoa Bowl
    Nutrition446 Cal | 29g P | 14g F | 51g C
  • Friday
    Lunch: Thai Chicken Meatballs & Zucchini Noodles
    Nutrition504 Cal | 60g P | 16g F | 30g C
    Dinner: Maple Mushroom Rice Noodles with Roasted Pumpkin Seeds
    Nutrition493 Cal | 23g P | 17g F | 62g C

Week 3

  • Monday
    Lunch: Loaded burger bowl with sweet potato fries
    Nutrition481 Cal | 36g P | 17g F | 46g C
    Dinner: Chicken and grain salad
    Nutrition537 Cal | 54g P | 9g F | 60g C
  • Tuesday
    Lunch: Low-carb Mexican chipotle steak wrap with cheddar cheese
    Nutrition491 Cal | 42g P | 19g F | 40g C
    Dinner: Crispy fish cakes with zucchini fries
    Nutrition403 Cal | 40g P | 11g F | 36g C
  • Wednesday
    Lunch: Whole 30 harvest chicken salad with roasted pumpkin
    Nutrition472 Cal | 43g P | 12g F | 41g C
    Dinner: Mexican veg-fried ‘rice’
    Nutrition421 Cal | 44g P | 13g F | 32g C
  • Thursday
    Lunch: Parmesan-crusted hake fillet with sweet potato mash
    Nutrition475 Cal | 41g P | 23g F | 26g C
    Dinner: Tomato ragu meatballs and zucchini noodles
    Nutrition458 Cal | 36g P | 14g F | 47g C
  • Friday
    Lunch: Lentil and sweet potato dhal
    Nutrition440 Cal | 22g P | 12g F | 61g C
    Dinner: Bang bang chicken cups
    Nutrition485 Cal | 48g P | 29g F | 8g C

Week 4

  • Monday
    Lunch: Thai-style chicken fried ‘rice’
    Nutrition600 Cal | 56g P | 16g F | 58g C
    Dinner: Classic beef bolognese moussaka with zucchini ‘sheets’
    Nutrition502 Cal | 51g P | 12g F | 34g C
  • Tuesday
    Lunch: Greek chicken pasta salad
    Nutrition540 Cal | 48g P | 16g F | 51g C
    Dinner: Chickpea and butternut tagine with couscous
    Nutrition504 Cal | 26g P | 16g F | 64g C
  • Wednesday
    Lunch: Pesto chicken and pumpkin lasagne
    Nutrition526 Cal | 42g P | 18g F | 49g C
    Dinner: Japanese beef mince stir-fry
    Nutrition540 Cal | 54g P | 20g F | 36g C
  • Thursday
    Lunch: Lemon-chicken and quinoa buddha bowl with leafy greens
    Nutrition603 Cal | 49g P | 15g F | 68g C
    Dinner: Peppered steak with ratatouille vegetable bake and brown rice
    Nutrition630 Cal | 54g P | 18g F | 63g C
  • Friday
    Lunch: Thai sticky beef noodles
    Nutrition582 Cal | 45g P | 18g F | 60g C
    Dinner: Healthy chicken risotto with mushrooms and parmesan cheese
    Nutrition594 Cal | 38g P | 18g F | 70g C
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