What Our 7 Day Dinners Look Like

Have you ever seen those “what I eat in a day…” articles from celebrities/models/actors/nutritionists/trainers?
Then thought, really??? Is that really what I have to eat everyday to be healthy and achieve my ideal body???

Well often it’s not.

I recently posted on our social media pages that we all have different tastes and needs from a nutrition perspective (for e.g. there is no way i could live on and be satisfied eating steamed chicken, broccoli and brown rice for more that about 12 seconds), therefore we need to approach eating from a personal prescription, not a blanket one size fits all plan.

What i wanted to share with you all is what we actually eat for dinner from Monday-Sunday, the “boring” home-cooked meals that we eat day in day out. But, i will let you in on a secret, its not very often that we get bored eating these meals for dinner and its not very often that i really don’t look forward to cooking them. WHY? Because these meals are fast, cheap, easy, tasty and satisfying!

Anyway, here we go, welcome to our kitchen!

These are pictures of my meal servings. Matt will tend to have the same size, plus a serving of higher carbohydrate food, I have listed this for your reference if you have a family member who is a carb burner! I don’t tend to eat high carb, just because it doesn’t make me feel great and i manage my energy/weight with low carb totally fine!

Matt can get away with this way of eating for several reasons – he has a crazy fast metabolism, he burns lots of energy on a daily basis, his blood profiles are within normal ranges (for now),  and will generally only eat 2 meals per day, sometimes 1. But watch this space, the change might be coming…might…!

NOTE: if weight loss is a priority for you, i strongly recommend to reduce or leave out the high carbohydrate portions.

7day - Sun-dried Tomato ChickenMONDAY – Sun-dried Tomato Chicken (serves 2)

400g Chicken, 1 Brown Onion, 3-4 Cloves Garlic, 1/2 cup Sun-dried Tomato, 2 Handfuls Fresh Parsley, 1/2 Parmesan, Chicken Stock, Cream.

Brown chicken with some butter in a large pan, then remove and set aside. Fry garlic and onion until softened. Add sun-dried tomatos, parsley, parmesan and mix well. Add about 1/2 cup of cream and 1-1.5 cups chicken stock (might need to add more, it should almost cover the chicken after its reduced a little), bring to the boil and reduce until sauce thickens. Add chicken back in to finish cooking.

Serve with steamed broccoli & spinach. Matt had about 1 cup white rice, minus the spinach.

*i was pretty excited about this one, as it was a new creation for me, and WINNER!

7day - Haloumi Roast VegTUESDAY – Haloumi & Roast Veg Salad

Block Haloumi, Cauliflower, Carrot, Zucchini, Potato Capsicum, Spinach

Place cauliflower, carrot and zucchini onto a baking tray. Drizzle with olive oil and season well. Pop into a hot oven and roast for 45-55mins.

Pan fry haloumi until golden each side. Arrange some spinach then layer roast veg and haloumi pieces on top. I also added a lemon, mustard dressing. Matt had roast potatoes too.

7day - Spag BolWEDNESDAY – Spaghetti Bolognaise

Every Wednesday Lex (Matt’s mum) cooks dinner for us. I love Wednesday’s, I don’t have to cook, Lex is an amazing cook and we get to share a meal all together as a family.
Yes that is spaghetti bolognaise, and yes I did eat pasta with absolutely no guilt attached. Why?
Because weight loss is not a goal for me, and honestly I can’t remember the last time I had pasta.
Because its one meal per week that we all get to sit down together and share dinner with the kids and their grandma (Matt usually doesn’t get home till after the kids are in bed).
Because eating is social and it is to be enjoyed, it doesn’t mean you can be indulgent and careless everyday but you need to allow flexibility in your diet once a week or fortnight in order to maintain a healthy eating pattern long term.
How long have you ever maintained a strict and restrictive diet?

It’s usually around 3 weeks or less – not exactly long term hey…

7day - Mediterranean OmeletteTHURSDAY – Veggie Omelette (serves 1)

1/2 Red Capsicum, 1 Mushroom, 1/4 Spanish Onion, handful Parsley, 50g Feta, 2 Eggs, 1/2 cup Cream, handful Tasty Cheese.

Whisk eggs and cream, season. Heat some butter in a pan, add veggies and cook until just soft. Pour in eggs, “shake” the pan to make sure mixture is even. Add cheeses. When the bottom is set, pop under the grill to finish off the top, until slightly golden.

I very artistically drizzled tahini over the top and some more parsley. Matt was crook tonight and didn’t eat dinner.

7day - Spicy PumpkinFRIDAY – Spicy Pumpkin Soup & Parmesan Chips

(This was a freezer meal, so i am guessing at the recipe)

500g Pumpkin, 1 Onion, 4-5 Cloves Garlic (we love garlic), Curry Powder, Parsley, Veggie Stock, Cream – and i probably threw in some extra veg like cauliflower or zucchini.

Fry onion and garlic in coconut oil until softened, add curry powder and stir until fragrant. Add pumpkin and coat well. Pour in stock until pumpkin is covered. Simmer until everything has softened. Add parsley then blitz with a stick blender. Stir through cream and season to taste.

Parmesan chips – arrange grated parmesan into small circles on baking paper, then pop onto a tray and into the oven (180) for about 5 minutes of until melted and golden.

7day - Baked ChickenSATURDAY – Baked Mediterranean Chicken

2 Maryland Chicken, Pumpkin, Red Capsicum, 1/2 cup Olives, 2-3 Garlic Cloves, Olive Oil, Salt & Pepper, Dried Rosemary/Basil/Parsley (you can use fresh), 100g Feta

Place chicken on baking tray, arrange chopped veggies in the spaces around. Finely dice the garlic and sprinkle of veggies. Combine the herbs and cover the chicken, then drizzle the entire tray with olive oil, toss the veggies to completely coat. Pop in the oven, 200 degrees for 45-60mins, add olives for the last 15mins, until chicken is cooked through. Serve with spinach and sprinkle of feta.

7day - Roast PorkSUNDAY – Roast Pork & Veggies

1.1kg Pork Shoulder (bone in), Mixed Roast Veg – sweet potato, potato, carrot, zucchini, Steamed Peas

Roast everything, steam the peas. Done. This was a very yummy way to tend the week!

Matt had the potatos, i had everything else.


So there you have it! What 2 personal trainers/nutritionist eat for dinner in a week – are you surprised/not surprised?

Dinners do not have to be expensive, complicated or bland tasting in order to provide you nourishment and fuel for your day to day life – this way of eating has allowed me to not only loose weight to a point where my body and mind is happy, but to maintain it long-term, and allow me some flexibility here and there.

ANY QUESTIONS please comment below or contact me [email protected] – i would love to hear from you!

Our nutrition coaching program is all about finding a way of eating that supports your health and fitness goals in a sustainable and enjoyable way. We tackle the roadblocks that keep you from making the changes you need to. We work through meal planning, shopping, meal preparation AND the education on what you need to be eating for your health, so you have the tools/strategies you need to keep doing this for the rest of your life. All of the above recipes (the same or slightly modified) are recommended in our nutrition programs – i wouldn’t recommend meals that i haven’t road-tested myself, that are unachievable for anyone to create or that don’t support overall health.

A couple of NOTES:

Where there are no quantities for ingredients, it means i have put in enough to make up the meal quantities based on our meal sizes. This includes the extra i make for my lunch the next day.

We usually keep the same “routine” for about a month and then, i’ll change it around a bit.

We always use EVERYTHING in the fridge before i go shopping again, usually every 2-3 weeks. It works out on average we spend $100-120 per week on food. Our last meal before shopping is always interesting – but I’ve actually created some super tasty meals by throwing random things together for that “last chance” cook up. You just have to experiment and know that you might get a dud, but you might get a winner too!

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