Your next week of food? Sorted. Follow this simple and healthy guide by Tiffiny Hall of TIFFXO to take the pressure off food planning and prepping for 5 days. This will fuel you through Tiffiny’s martial arts workout featured in this month’s issue!

Day 1

BREAKFAST

Cocoa buzz smoothie: blitz 1/2 cup milk, 1/2 cup cottage cheese, 1/2 tsp instant coffee, 1 pitted date, 1/4 tsp cinnamon, 2 tbs rolled oats and 4 ice cubes together until smooth.

SNACK

Steep 1 chai tea bag in 1 cup hot almond milk with 1/4 tsp cinnamon and 1 tsp honey.

LUNCH

Broccoli kale slaw with crunchy seeds

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SNACK

Large celery stick with 1 tbsp nut butter

DINNER

Broccoli fried rice with turmeric tofu

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Day 2

Breakfast

220g tin baked beans, 1 tsp Moroccan spice, 40g crumbled feta on 1 slice wholegrain toast

Snack

Sweet and savoury snack bar

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Lunch

Greek salad wrap: spread 1 small corn tortilla with 1 tbsp hummus, top with 1 chopped tomato, 1/2 chopped Lebanese cucumber, 4 pitted black olives, 50g crumbled feta, salt and pepper. Roll to serve.

Snack

1 tbsp cream cheese on 2 crispbread topped with 1/4 sliced avocado, salt and pepper.

Dinner

Tandoori fish: 150g flake marinated in 1/4 cup yoghurt and 1 tbsp tandoori paste, BBQ’d. 1/2 cup cooked brown rice tossed with 2 cups baby spinach leaves and lemon juice.

Day 3

Breakfast

Ham and sweet potato rosti

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Snack

Large celery stick with 1 tbsp nut butter.

Lunch

Easy tuna panzanella salad

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Snack

30g trail mix and half a banana.

Dinner

Easy chicken fajitas: 150g diced chicken breast, 1/2 diced onion, 1 clove garlic and 1/4 sliced capsicum pan fried in 1 tsp olive oil, 1/2 tsp paprika and 1/2 tsp cumin. Serve in 2 small corn tortillas topped with 30g baby spinach leaves and squeeze of lemon juice.

Day 4

Breakfast

Peanut butter overnight oats: combine 1/3 cup milk, 2 tbsp Greek yoghurt, 2 tsp peanut butter, 1 tsp honey, 1/2 tsp vanilla extract. Mix through oats and refrigerate overnight. Serve topped with 1/2 sliced banana.

Snack

125g tub natural yoghurt and 1/2 cup mixed berries.

Lunch

95g tin salmon, 3 slices avocado, 2 sliced radishes, 1/2 Lebanese cucumber, 2 cups rocket tossed with 2 tsp olive oil and balsamic vinegar.

Snack

Steep 1 chai tea bag in 1 cup hot almond milk with 1/4 tsp cinnamon and 1 tsp honey.

Dinner

Thai beef stir fry: 150g beef strips stir fried in 2 tsp green curry paste, 1 sliced red capsicum, 6 sliced snow peas, topped with 20g chopped cashews and a few sprigs of coriander.

Day 5

Breakfast

Cocoa buzz smoothie: blitz 1/2 cup milk, 1/2 cup cottage cheese, 1/2 tsp instant coffee, 1 pitted date, 1/4 tsp cinnamon, 2 tbs rolled oats and 4 ice cubes together until smooth.

Snack

1 tbsp cream cheese on 2 crispbread topped with 1/4 sliced avocado, salt and pepper.

Lunch

Mexican bean salad: toss 125g tin kindney beans, 125g tin corn kernels, 6 halved cherry tomatoes, 1/4 diced avocado, 1 chopped Lebanese cucumber, 20g baby spinach leaves, 20g feta with 2 tsp sweet chilli sauce and 1 tbsp lemon juice.

Snack

Sweet and savoury snack bar

Dinner

Baked salmon and pesto vegetables: 6 asparagus spears, 125g cherry tomatoes and 1 cup finely shredded kale tossed with 1 tbsp pesto and baked with 150g salmon at 220°C for 10-12 minutes.