READY TO #MAKETHESWITCH
The items in the recipe that don’t have a measurement are detailed in the below weight bracket tables. Simply choose the measurements of ingredients for the current weight bracket you fall into.
INGREDIENTS
Rolled Oats
Coconut Oil
Chicken or Pork Mince
Free Range Eggs
Chopped Walnuts
Water
1 Clove Crushed Garlic
½ - 1 Small Washed Diced Capsicum
1 – 2 Cups Finely Chopped Spinach
1 Sprig Finely Chopped Spring Onion
1 – 2 Sprigs Finely Chopped Fresh Thyme
Pinch Pepper
Pinch Sea Salt
METHOD
- Cook oats in water until thickened.
- In a pan add butter or oil then fry garlic and mince until nearly cooked.
- Add capsicum, spinach and onion to mince along with the thyme and stir.
- Continue cooking until vegetables soften and meat is cooked through.
- Mix in oats then pour into a bowl.
- Top with a fried egg then garnish with walnuts, salt and pepper to serve.
MALE | 65-75KG | 75-85KG | 85-95KG | 95-105KG | 105-135KG | 135KG + |
Oats | 40g | 50g | 60g | 60g | 60g | 70g |
Coconut Oil | 1 tsp | 1 tsp | 1 tsp | 2 tsp | 2 tsp | 2 tsp |
Eggs | 2 | 2 | 2 | 2 | 3 | 3 |
Chicken | 80g | 80g | 80g | 100g | 100g | 100g |
Walnuts | 10g | 10g | 15g | 15g | 15g | 15g |
FEMALE | Up to 65KG | 65-75KG | 75-85KG | 85-95KG | 95-120KG | 120KG + |
Oats | 40g | 50g | 55g | 60g | 60g | 60g |
Coconut Oil | 1 tsp | 1 tsp | 1 tsp | 2 tsp | 2 tsp | 2 tsp |
Eggs | 2 | 2 | 2 | 2 | 2 | 2 |
Chicken | 50g | 50g | 50g | 50g | 50g | 50g |
Walnuts | 10g | 10g | 10g | 10g | 10g | 10g |
