WHAT YOU NEED WHAT YOU NEED TO DO
SIMPLY FIT
SOCIETY:
7 DAY MEAL
PLAN
Healthy eating doesn't have to be difficult. This
meal plan is here to help you. These 8 recipes
are packed with nutritional benefits and couldn’t
be easier to make!
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TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO
1 FIERY PROTEIN OVERNIGHT OATS
2 BACON, MUSHROOM & SPINACH CASSEROLE
RECIPE KEY
Look for these helpful icons
3 PROSCIUTTO WRAPPED ASPARAGUS
throughout the pack.
Gluten Free
4 VEGAN CAESAR SALAD
GF
DF Dairy Free
5 CHIPOTLE CHICKEN SALAD BOWL
LC Low Carb (under 20g serving)
6 CHAI CRUSTED TUNA STEAK
WITH AVOCADO SALSA
MP Meal Prep/Freezer Friendly
7 ANTIOXIDANT BLUEBERRY PROTEIN SMOOTHIE HP High Protein (over 20g per serving)
8 GLUTEN-FREE ZUCCHINI BLONDIES V Vegetarian
Q Quick (under 30 mins)
N Contains Nuts
WEEKLY MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
Fiery Protein Bacon, Mushroom Fiery Protein Bacon, Mushroom Fiery Protein Bacon, Mushroom Meal Out – Enjoy!
Overnight Oats & Spinach Overnight Oats & Spinach Overnight Oats & Spinach
Casserole Casserole Casserole
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Chia Crusted Tuna Prosciutto Vegan Caesar Chipotle Chicken Meal Out – Enjoy! Leftover Chia Vegan Caesar
Steak With Wrapped Salad Salad Bowl Crusted Tuna Salad
Avocado Salsa Asparagus Steak with
Avocado Salsa
SNACK SNACK SNACK SNACK SNACK SNACK SNACK
Antioxidant Zucchini Blondies Antioxidant Zucchini Blondies Antioxidant Zucchini Blondies Antioxidant
Smoothie Smoothie Smoothie Smoothie
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
Chipotle Chicken Chia Crusted Tuna Chipotle Chicken Vegan Caesar Vegan Caesar Meal Out – Enjoy! Leftovers
Salad Bowl Steak With Salad Bowl Salad Salad
Avocado Salsa
WHAT YOU NEED WHAT YOU NEED TO DO
FIERY PROTEIN
OVERNIGHT OATS
FIERY GLUTEN-FREE OVERNIGHT OATS
WHAT YOU NEED WHAT YOU NEED TO DO
• 1/2 cup (45g) gluten-free Place all the ingredients in a jar/container and mix well.
Serves: 1
Prep: 5 mins oats
Chill: overnight • 1 scoop vanilla whey Leave to soak in the fridge for at least 8 hours, or overnight.
• 1/2 tbsp. natural cocoa
powder, unsweetened To serve, sprinkle with dark chocolate or top with berries.
• 1 tsp. chia seeds
• 1/2 tsp. ginger, grated
Nutrition per • 1 cup (250ml) unsweetened
serving: almond milk
355 kcal
9g Fats
32g Carbs
34g Protein
GF LC
HP V
N
WHAT YOU NEED WHAT YOU NEED TO DO
BACON, MUSHROOM &
SPINACH CASSEROLE
BACON, MUSHROOM & SPINACH CASSEROLE
WHAT YOU NEED WHAT YOU NEED TO DO
• 1/2 tbsp. olive oil Preheat the oven to 400°F (200°C).
Serves: 4
Prep: 15 mins • 5.2 oz (150g) bacon, chopped
Cook: 35-45 mins • 7 oz. (200g) mushrooms, sliced Heat the olive oil in a large pan. Fry the bacon and mushrooms
• 3.5 oz. (100g) baby spinach over medium-high heat until golden brown. Add the spinach
• 6 eggs towards the end and cook until wilted. Season with salt and
• 1 cup (250ml) plant milk pepper to taste.
• 1 tsp. onion powder
Nutrition per Transfer the cooked bacon and veg to a greased baking dish.
serving:
192 kcal In a bowl whisk the eggs, combine with the milk and onion
11g Fats powder. Season with salt and pepper.
4g Carbs 20g
Protein
Pour eggs over the bacon and mushrooms. Bake in the oven for
35-45 minutes or until set in the middle. Cover the casserole
with tin foil if the top gets too brown, to prevent burning.
GF DF
LC
WHAT YOU NEED WHAT YOU NEED TO DO
PROSCIUTTO
WRAPPED ASPARAGUS
PROSCIUTTO WRAPPED ASPARAGUS
WHAT YOU NEED WHAT YOU NEED TO DO
• 20 asparagus spears Heat the oven to broil and place a rack about 5 to 6 inches below
Serves: 4
Prep: 15 mins • 1 tbsp. olive oil the heat.
Cook: 6 mins • 10 slices prosciutto, halved
lengthwise Rub the asparagus with olive oil then season with salt and pepper.
Next, wrap each spear with the prosciutto, starting from the
bottom.
Nutrition per Place the wrapped asparagus on a baking tray and under the heat.
serving: Broil for about 3 mins, then turn the asparagus and broil for
120 kcal another 3 more minutes.
11g Fats
1g Carbs
12g Protein Serve as a snack.
GF DF
LC Q
WHAT YOU NEED WHAT YOU NEED TO DO
VEGAN CAESAR
SALAD
VEGAN CAESAR SALAD
WHAT YOU NEED WHAT YOU NEED TO DO
For the dressing: Firstly, toast your bread. In the meantime, make the dressing,
Serves: 2
Prep: 15 mins place all the dressing ingredients in cup/bowl season to taste, and
Cook: 0 mins • 1/4 cup (62g) natural soy mix well until smooth, then set aside.
yogurt
• juice of 1/2 lemon Next, assemble the salad in bowls (lettuce, avocado, bread) and
• 1 tsp. honey garnish with the pomegranate seeds. Top with 2 tbsp of the
• 1 garlic clove, crushed dressing and serve.
Nutrition per • 1 tsp. mustard
serving:
243 kcal For the salad:
15g Fats
32g Carbs
• 1 romaine lettuce,
8g Protein
chopped
• 1 avocado, chopped
• 2 slices brown bread,
toasted and chopped
DF V
• 1 pomegranate, seeds to
serve
Q
WHAT YOU NEED WHAT YOU NEED TO DO
CHIA CRUSTED TUNA STEAK
WITH AVOCADO SALSA
CHIA CRUSTED TUNA STEAK WITH AVOCADO SALSA
WHAT YOU NEED WHAT YOU NEED TO DO
• 2 tuna steaks (5oz./140g each) Season the tuna steaks with salt and pepper.
Serves: 2
Prep: 15 mins
• 2 tbsp. chia seeds
Cook: 8 mins • 2 tsp. coconut oil Spread the chia seeds on a plate and press each tuna steak into
• 1 avocado, cubed the seeds until coated on both sides.
• 1 red chili, deseeded, chopped
• 5 oz. (140g) pineapple, fresh or Heat a non-stick pan with the oil to high heat. Once it is hot fry
canned, finely chopped the tuna steaks 3-4 minutes each side, depending on your
Nutrition per • 1/3 cup. (45g) red onion, diced liking. The steaks are best when the inside is still raw.
serving: • handful coriander, chopped
401 kcal 18g • juice of 1/2 lemon Make the salsa by combining the avocado, chili, pineapple,
Fats onion, coriander and lemon juice in a bowl, season with salt
22g Carbs
and pepper, and mix well.
40g Protein
Serve the tuna steaks straight away with salsa as a side.
GF DF
HP Q
WHAT YOU NEED WHAT YOU NEED TO DO
CHIPOTLE CHICKEN
SALAD BOWL
CHIPOTLE CHICKEN SALAD BOWL
WHAT YOU NEED WHAT YOU NEED TO DO
For the chicken: In a bowl, mix the ingredients for the chicken marinade, then add
Serves: 2
Prep: 20 mins in the chicken breast and cover well. Marinade in the fridge for at
• 2 chicken breasts (5oz./150g each)
Cook: 15 mins • 1 tbsp. coconut oil
least 15 minutes (or overnight).
• juice of 1/2 lime
• 2 tbsp. taco seasoning In the meantime, make the bean salad by mixing all the salad
• 2 tsp. tomato paste ingredients apart from the yogurt. Season with salt and pepper.
For the bean salad:
Nutrition per Heat the oil in a pan to high heat and cook the chicken 5 mins on
serving: • 1 red sweet pepper, chopped each side. Take off the heat and set aside. Once ready to serve
605 kcal • 1 medium tomato, chopped chop into pieces.
17g Fats • 1 small red onion, diced
74g Carbs • 5 oz. (140g) sweetcorn, drained To prepare the rice mix in the chopped coriander and lime peel
49g Protein • 5 oz. (140g) black beans, drained
• Few handfuls Romanian lettuce,
into the cooked rice.
chopped
• 2 green onions, chopped Assemble the salad. Divide the rice and bean salad between two
• bunch of coriander, chopped bowls, then top with the cooked chicken. Serve with 1 tbsp. of
• 2 tbsp. natural yogurt natural yogurt.
GF HP
For the rice:
• 8.8 oz (250g) cooked white rice
• 1/2 lime, zest only
• bunch of coriander, chopped
WHAT YOU NEED WHAT YOU NEED TO DO
ANTIOXIDANT BLUEBERRY
PROTEIN SMOOTHIE
ANTIOXIDANT BLUEBERRY PROTEIN SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO
• 1/2 cup (125ml) coconut Blend all the ingredients in a high-speed blender until smooth and
Serves: 1
Prep: 5 mins water serve.
Cook: 0 mins • 1/2 cup (125ml) almond
milk, unsweetened
• 1 scoop vanilla whey
protein
• 1/2 cup (50g) frozen
Nutrition per blueberries
serving: • 1 tsp ground cinnamon
197 kcal • 1 tsp chia seeds
4g Fats
14g Carbs
26g Protein
GF LC
V Q
N
WHAT YOU NEED WHAT YOU NEED TO DO
GLUTEN-FREE
ZUCCHINI BLONDIES
GLUTEN-FREE ZUCCHINI BLONDIES
WHAT YOU NEED WHAT YOU NEED TO DO
• 5.2 oz. (150g) buckwheat
Makes: 12 Preheat the oven to 360F (180C) and grease a 23cm square
Prep: 10 mins flour
brownie tin.
Cook: 35-45 mins • 1 tsp. gluten-free baking
powder
In a bowl mix together flour, baking powder and salt.
• 1/2 tsp. salt
• 7 oz. (200g) zucchini, finely
In a separate bowl combine the grated zucchini, soy yogurt,
grated
vanilla extract, honey and sugar. Mix until well blended.
Nutrition per • 3 tbsp. soy yogurt
serving: • 1 tsp. vanilla extract
Gently add the dry ingredients into the wet ingredients, then fold in
130 kcal 5g • 2 tbsp. honey, or maple syrup
Fats the chopped dark chocolate. Transfer the batter into the brownie
• 2.5 oz. (70g) coconut sugar
20g Carbs tin and bake for 35-45 minutes, until the top is firm and brown.
• 3.5 oz. (100g) dark chocolate,
3g Protein
roughly chopped
Remove from the oven and let cool completely in the pan. Cut into
12 pieces and serve.
GF V
