YOUR MEAL PLAN AND MENU

YOUR MENU FOR THE CURRENT WEEK IN HANDY PDF FORMAT. FULL MENU AND COOKING INSTRUCTIONS BELOW

MAINTENANCE - MAINSTREAM

WEDNESDAY 4TH DELIVERY

DELIVERY DAY

WEDNESDAY 4TH AUGUST
Thai-Style Turkey Stir-fry

Serves: 2
2fresh recommends: Wednesday Dinner / Thursday Lunch
Dietary: Mainstream

COOKING INSTRUCTIONS

INGREDIENTS

  • Turkey mince (raw)
  • Garlic clove (crushed)
  • Ginger root (grated)
  • Green chilli (finely chopped)
  • Sesame oil
  • Ground coriander
    Shallot (diced)
  • Broccolini (chopped)
    Sugar snap peas (ends trimmed)
  • Bok choy (chopped)
  • Fish sauce
  • Lime juice, freshly squeezed
  • Salt*
  • Coriander (chopped)

QUANTITIES

  • Quantity information can be found in your delivered Meal Kits.
  • Quantities are for 2 serves of your chosen Meal Kit size (in Calories)

INSTRUCTIONS

  1. Heat sesame oil in a non-stick frying pan over medium heat and saute the shallots with garlic and ginger for a minute.
  2. Stir in the turkey mince, chilli and ground coriander and cook for 1-2 minutes
  3. Add the broccolini, sugar snap peas, bok choy, fish sauce, lime juice and Himalayan salt and stir together. Continue cooking for a further 10 minutes with a lid on for 5 minutes, stirring occasionally
  4. Divide the stir-fry into two serves. Dish one serving in a bowl and sprinkle half of the coriander over the top and refrigerate the second stir-fry and coriander for tomorrow’s leftover

*Not supplied

DAY 2

THURSDAY 5TH AUGUST
Chilli Beef Meatballs with Spring Vegetables
Serves: 2
2fresh recommends: Thursday Dinner / Friday Lunch
Dietary: Mainstream

COOKING INSTRUCTIONS

INGREDIENTS

  • Cauliflower (chopped into florets)
  • Zucchini (cut lengthwise)
  • Carrot (peeled and cut into sticks)
  • Green beans (ends trimmed)
  • Green peas
  • Feta cheese (crumbled)
  • Lean beef mince (meatballs)
  • Brown onion (diced (meatballs)
  • Olive oil* (meatballs)
  • Wholemeal breadcrumbs (meatballs)
  • Egg (meatballs)
  • Dried parsley (meatballs)
  • Red chilli, finely chopped (meatballs)
  • Cumin (meatballs)
  • Ground paprika (meatballs)
  • Salt & Pepper* (meatballs)

QUANTITIES

  • Quantity information can be found in your delivered Meal Kits.
  • Quantities are for 2 serves of your chosen Meal Kit size (in Calories)

INSTRUCTIONS

  1. Combine the meatball ingredients together in a large bowl.
  2. Using clean hands, roll the mixture into medium-sized balls and transfer to a plate. Place in the fridge for 30 minutes.
  3. Pre-heat the oven to 200˚C and line a baking tray with baking paper. Place the meatballs evenly on the tray and bake for approximately 15 minutes or until cooked through. You can turn the meatballs after about 8 minutes to ensure they cook evenly.
  4. Meanwhile, steam the chopped cauliflower, carrots, and green beans in a steaming basket over boiling water for 3-4 minutes. Add the zucchini and peas and cook until softened.
  5. Divide the cooked meatballs and veggies into two servings. Serve one portion and top with half of the feta cheese. Refrigerate the remaining portion for tomorrow's leftovers

*Not supplied

DAY 3

FRIDAY 6TH AUGUST
Chilli Beef and Zucchini Noodle
Serves: 2
2fresh recommends: Friday Dinner / Saturday Lunch
Dietary: Mainstream

COOKING INSTRUCTIONS

INGREDIENTS

  • Beef mince
  • Zucchini (spiralised into noodles)
  • Canned italian diced tomatoes
  • Parsley (finely chopped)
  • Brown onion (finely diced)
  • Celery (finely diced)
  • Carrot (grated)
  • Garlic clove (crushed)
  • Olive oil*
  • Chilli flakes
  • Ground paprika
  • Rosemary (dried)
  • Salt & Pepper*
  • Parmesan cheese (grated)

INSTRUCTIONS

  1. Heat olive oil in a non-stick saucepan over medium heat and saute’ the onion, celery, carrot and garlic for 2 minutes
  2. Add the beef mince, canned tomatoes, rosemary, chilli flakes, smokey paprika, pepper and salt, cook for 10 minutes or until the beef mince is cooked. Add the spiralized zucchini and cook for a further 2-3 minutes or until softened
  3. Divide the Chilli Beef & Zucchini Noodles between two bowls and sprinkle the parsley and parmesan over each bowl
  4. Dish one serving and refrigerate the second meal for tomorrow’s leftover

*Not supplied

SUNDAY 8TH DELIVERY

DELIVERY DAY

SUNDAY 8TH AUGUST
Dill Roasted Salmon with Quinoa and Lentils
Serves: 2
2fresh recommends: Sunday Dinner / Monday Lunch
Dietary: Mainstream

COOKING INSTRUCTIONS

INGREDIENTS

  • Salmon fillet (raw)
  • Salt*
  • Quinoa (uncooked)
  • Water*
  • Canned brown lentils (drained )
  • Carrot (grated)
  • Frozen edamame soybean
  • English spinach
  • Almond (crushed)
  • Dill (finely chopped (Fish Marinade)
  • Lemon juice, freshly squeezed (Fish Marinade)
  • Dijon mustard (Fish Marinade)

QUANTITIES

  • Quantity information can be found in your delivered Meal Kits.
  • Quantities are for 2 serves of your chosen Meal Kit size (in Calories)

INSTRUCTIONS

  1. Pre-heat oven to 180°C and line a baking tray with baking paper
  2. Wash the dill and pat dry. Combine the ingredients for the marinade in a mortar and pestle or using a stick blender.
  3. Place the salmon on the tray and dress the top of the salmon with the marinade and season with salt
  4. Roast the salmon in the oven for approximately 8-10 minutes or until cooked to your liking.
  5. Meanwhile, bring water and quinoa to boil in a saucepan over medium heat. Reduce the heat to simmer and cook the quinoa for 15 minutes or until it becomes tender and the water is absorbed
  6. In a large bowl, combine the quinoa with lentils, soybeans, spinach, carrot, and almonds.
  7. Serve the salmon alongside the salad mix

*Not supplied

DAY 2

MONDAY 9TH AUGUST
Pesto Chicken Club Sandwich
Serves: 2
2fresh recommends: Monday Dinner / Sunday Lunch
Dietary: Mainstream

COOKING INSTRUCTIONS

INGREDIENTS

  • Chicken breast
  • Wholegrain bread slices
  • Baby spinach leaves
  • Red onion (sliced)
  • Tomato (sliced)
  • Cucumber (sliced)
  • Packaged basil pesto
  • Olive oil*
  • Camembert Cheese (sliced)

QUANTITIES

  • Quantity information can be found in your delivered Meal Kits.
  • Quantities are for 2 serves of your chosen Meal Kit size (in Calories)

INSTRUCTIONS

  1. Begin first by coating the chicken breast with pesto on both sides
  2. Heat olive oil in a non-stick fry pan over medium temperature and cook the chicken for 3-4 minutes on each side or until the chicken is cooked in the middle. Season with salt and pepper. Set aside
  3. Place the bread slices on a chopping board
  4. Layer the onion, tomato, spinach, cucumber, cheese and chicken on one slice of bread and place the second slice on top.
  5. Cut the sandwich in half and serve

*Not supplied

DAY 3

TUESDAY 10TH AUGUST
Kasundi Beef with Quinoa and Mint Yoghurt Dressing
Serves: 2
2fresh recommends: Tuesday Dinner / Wednesday Lunch
Dietary: Mainstream

COOKING INSTRUCTIONS

INGREDIENTS

  • Lean beef mince
  • Olive oil
  • Brown onion (diced)
  • Garlic clove (crushed)
  • Chili flakes
  • Cumin
  • Sweet paprika
  • Turmeric
  • Liquid chicken stock, salt reduced
  • Canned crushed tomatoes
  • Quinoa (uncooked)
  • Water* (to prepare the quinoa)
  • Zucchini (peeled, chopped)
  • Carrot (peeled, chopped)
  • Broccoli (chopped into florets)
  • Plain greek yoghurt (Mint Yoghurt Dressing)
  • Mint leaves, finely chopped (Mint Yoghurt Dressing)
  • Salt* (Mint Yoghurt Dressing)

QUANTITIES

  • Quantity information can be found in your delivered Meal Kits.
  • Quantities are for 2 serves of your chosen Meal Kit size (in Calories)

INSTRUCTIONS

  1. Heat olive oil in a medium saucepan over medium heat and sauté the onion together with the garlic.
  2. Add the beef mince and cook for 2-3 minutes before adding the spices (chilli flakes, cumin, sweet paprika, and turmeric).
    Add the chicken stock and crushed tomatoes. Bring to a low simmer and cook for about 20-30 minutes, until mixture starts to thicken. Set aside once cooked.
  3. While the beef mince is cooking, bring water to a boil in a separate medium saucepan. Add the quinoa and cook for about 12-15 minutes or until the water has been absorbed.
  4. Add the broccoli and carrots to a steaming basket over boiling water until softened. Add the zucchini and continue to steam for the veggie for another 4-5 minutes.
  5. To prepare the Mint Yoghurt Dressing; whisk together the plain greek yoghurt, finely chopped mint, and Himalayan salt. Set aside.
  6. To serve; divide the prepared Kasundi beef, cooked quinoa, and steamed vegetables into 2 servings. Serve one portion for tonight's dinner and top with half of the Mint Yoghurt Dressing.

*Not supplied

WEDNESDAY 11TH DELIVERY

DELIVERY DAY

WEDNESDAY 11TH AUGUST
High Protein Turkey Tacos

Serves: 2
2fresh recommends: Wednesday Dinner / Thursday Lunch
Dietary: Mainstream

COOKING INSTRUCTIONS

INGREDIENTS

  • Turkey breast (sliced into 12 pieces)
  • Canned black beans (rinsed and drained)
  • Water
  • Quinoa
  • Lime juice, freshly squeezed
  • Lettuce (12 leaves)
  • Spring onion (chopped)
  • Green capsicum (diced)
  • Avocado (chopped)
  • Chilli powder
  • Cumin
  • Turmeric
  • Olive oil

INSTRUCTIONS

  1. In a small saucepan, boil water and add in quinoa. Cover and cook for 10 minutes, until just cooked and water has absorbed. Season with lime juice
  2. Heat olive oil in a non-stick fry pan over medium heat and cook the turkey breast with chili powder, cumin and turmeric for 7 minutes, turning occasionally to ensure both sides are cooked. Once cooked remove from the heat
  3. Lay out the lettuce leaves and evenly divide quinoa between each lettuce leaf. Add the cooked turkey
  4. Evenly layer the spring onion, capsicum, black beans and avocado on top of each turkey piece
  5. Season with pepper and Himalayan salt if desired
  6. Serve 6 protein turkey tacos on a plate and refrigerate the remaining tacos for tomorrow's leftover

*Not supplied

DAY 2

THURSDAY 12TH AUGUST
Coconut Sesame Salmon, Cauliflower and Cashew
Serves: 2
2fresh recommends: Thursday Dinner / Friday Lunch
Dietary: Mainstream

COOKING INSTRUCTIONS

INGREDIENTS

  • Salmon fillet
  • Cauliflower (florets)
  • Green beans (trimmed)
  • Cashew
  • Sesame seed
  • Thai red curry paste
  • Canned coconut cream
  • Water*
  • Olive oil*
  • Salt & Pepper*

QUANTITIES

  • Quantity information can be found in your delivered Meal Kits.
  • Quantities are for 2 serves of your chosen Meal Kit size (in Calories)

INSTRUCTIONS

  1. Pre heat oven to 180°C. In a bowl mix the curry paste, coconut cream and water. Dip the salmon in the bowl and top with sesame seeds.
  2. Line a baking tray with baking paper and cook the salmon for 8-10 minutes or until cooked to your liking.
  3. Meanwhile place the green beans and cauliflower in a steaming basket over boiling water. Cover and steam for about 10 minutes or until softened.
  4. Season the vegetables with olive oil, salt & pepper.
  5. Serve one piece of salmon with half of the green beans and cauliflower and top with half of the cashews.
  6. Refrigerate the other portion for tomorrows left overs.

*Not supplied

DAY 3

TUESDAY 10TH AUGUST
Kasundi Beef with Quinoa and Mint Yoghurt Dressing
Serves: 2
2fresh recommends: Tuesday Dinner / Wednesday Lunch
Dietary: Mainstream

COOKING INSTRUCTIONS

INGREDIENTS

  • Lean beef mince
  • Olive oil
  • Brown onion (diced)
  • Garlic clove (crushed)
  • Chili flakes
  • Cumin
  • Sweet paprika
  • Turmeric
  • Liquid chicken stock, salt reduced
  • Canned crushed tomatoes
  • Quinoa (uncooked)
  • Water* (to prepare the quinoa)
  • Zucchini (peeled, chopped)
  • Carrot (peeled, chopped)
  • Broccoli (chopped into florets)
  • Plain greek yoghurt (Mint Yoghurt Dressing)
  • Mint leaves, finely chopped (Mint Yoghurt Dressing)
  • Salt* (Mint Yoghurt Dressing)

QUANTITIES

  • Quantity information can be found in your delivered Meal Kits.
  • Quantities are for 2 serves of your chosen Meal Kit size (in Calories)

INSTRUCTIONS

  1. Heat olive oil in a medium saucepan over medium heat and sauté the onion together with the garlic.
  2. Add the beef mince and cook for 2-3 minutes before adding the spices (chilli flakes, cumin, sweet paprika, and turmeric).
    Add the chicken stock and crushed tomatoes. Bring to a low simmer and cook for about 20-30 minutes, until mixture starts to thicken. Set aside once cooked.
  3. While the beef mince is cooking, bring water to a boil in a separate medium saucepan. Add the quinoa and cook for about 12-15 minutes or until the water has been absorbed.
  4. Add the broccoli and carrots to a steaming basket over boiling water until softened. Add the zucchini and continue to steam for the veggie for another 4-5 minutes.
  5. To prepare the Mint Yoghurt Dressing; whisk together the plain greek yoghurt, finely chopped mint, and Himalayan salt. Set aside.
  6. To serve; divide the prepared Kasundi beef, cooked quinoa, and steamed vegetables into 2 servings. Serve one portion for tonight's dinner and top with half of the Mint Yoghurt Dressing.

*Not supplied

C33 WEEK 1 - MAINSTREAM

SUNDAY
Paleo Chicken Superfood Bowl
Serves: 2
2fresh recommends: Sunday Dinner / Monday Lunch
Dietary: Mainstream

MONDAY
Vietnamese Chicken Rainbow Salad
Serves: 2
2fresh recommends: Monday Dinner / Tuesday Lunch
Dietary: Mainstream

TUESDAY
Sumac Fillet Steak with Roasted Broccolini, Sweet Potato and Hummus
Serves: 2
2fresh recommends: Tuesday Dinner / Wednesday Lunch
Dietary: Mainstream

WEDNESDAY
Tuna and Egg Leafy Green Salad
Serves: 2
2fresh recommends: Wednesday Dinner / Thursday Lunch
Dietary: Mainstream

THURSDAY
Simple Salmon Laksa
Serves: 2
2fresh recommends: Thursday Dinner / Friday Lunch
Dietary: Mainstream

FRIDAY
Naked Chipotle BBQ Beef Fajita Bowl
Serves: 2
2fresh recommends: Friday Dinner / Saturday Lunch
Dietary: Mainstream

SATURDAY
One Tray Baked Mediterranean Chicken
Serves: 2
2fresh recommends: Saturday Dinner / Sunday Lunch
Dietary: Mainstream

Vegetarian available on request