TEAM GEN-TEC

THE REAL DEAL

MR WORLD

NICK JONES

GEN-TEC FOUNDER

NICK JONES

Nathan Wallace

NATURAL BODYBUILDING SENSATION

VICTOR DIMETRIEV

2 X IFBB MR AUSTRALIA

KYM JOHNSON

THE TECHNICIAN

Joel Ramintas

GEN-TEC

ANGELA TSIOUGOS

FIGURE CHAMPION & SPORTSMODEL CHA

SUE METCALF

Champion Strongwoman

NATHAN WALLACE - TR3

Programs


Typical Monthly Supply:

2 x Pro Lean 1.2kg
1 x Ultimate Thermogenic Fuel 280ml
1 x ALCA Fuel  50g

1 x CLA 90 Capsule

Upon Rising: Drink 300-500ml pure water
5ml Ultimate Thermo Fuel 
½ tspn Alca Fuel
30-40 mins power walk or other cardio exercise
Meal # 1:
(8.00am)

1 x CLA 90 Capsule

3 egg whites + 1 whole egg
            or
100g low fat cottage cheese or Raw nuts and seeds
            +
1 serve rolled oats or wholemeal toast (I piece) or apple

Meal # 2:
(10.30am)
2 scoops Pro Lean (mix in 150ml water)
Meal # 3:
(1.00pm)

1 x CLA 90 Capsule

1 serve chicken breast, fish, lean beef or tuna
½ serve brown rice, potato or pasta
1 large serve green veg or salad (olive oil dressing)

Meal # 4:
(4.00pm)
2 scoops Pro Lean (in 150ml water) or 100g low fat cottage cheese
Before Training 2 scoops Pro Lean  (mix in water)
1 x piece fruit

Meal #5:

(8.30pm)

1 x CLA 90 Capsule

1 serve chicken breast, fish or lean beef
2 serves non-starchy veg/salad

Serving sizes:  
Protein: size of hand (palm only)
Carbs: size of clenched fist (cooked)
Note: Drink 42ml water/kg bodyweight/day
Rotate protein and carb sources.   Have as much variety as possible within the guidelines.   If hungry in the evening:   snack on raw organic cashews and almonds.

 

Do not use Ultimate Thermo Fuel if sensitive to caffeine.   Cycle Thermo 2 days on 2 days off.

 

Exercise:      Low intensity cardio upon rising for fat burning (eg powerwalking, stationary Bike.   Weight train evenings to maintain or build muscle tissue.

 

On Fat Loss:  The key to nutrition for fat loss is not so much a focus on cutting calories but stimulating the body’s metabolism so you naturally burn more calories even at rest.   Consuming small meals often and exercise is the best way to increase your metabolic rate.

Typical Monthly Supply:

1 x Macro Whey  3 kg
1 x Pure Carbs  2 kg
1 x Ultimate Male Fuel 280ml
1 x NITRIC AAKG Fuel  300g
1 x Glutamine 320  300g
1 x Creatine 320 300g

1 x VC AA's 300g

Upon Rising:

1 tspn Nitric, 1 tspn Glutamine

1 tspn Creatine 320

1 x VC AA's

Meal # 1
(7.30am)
5 egg whites + 1 whole egg or
200g low fat cottage cheese
1 serve rolled oats or wholemeal toast (2 pieces)
Meal # 2
(10.00am)
3 scoops Macro Whey
1 scoop Pure Carbs and apple
(mix in 300ml water)
Meal # 3
12.00pm
1 serve chicken, fish(tuna) or lean beef
1 serve rice, potato or pasta
1 serve vegetable or salad
Meal # 4
(3.00pm)
Same as # 3 (but vary)
Pre Training/Intra training
(5.00pm)

10ml  x Ultimate Male Fuel
2 tspn NITRIC AAKG Fuel
1 tspn Glutamine 320

1 tspn Creatine 320

1 x VC AA's

Train   
(6.00pm)
 
Meal # 5          
(immediately after training 7.15pm)
3 x scoops Macro + 3 scoops Pure Carbs
1 tspn Creatine 320, 1 tspn Glutamine 320
Mix in 400ml water
Meal # 6
(8.30pm)
1 serve chicken, fish or lean beef
1 serve rice, potato or pasta
2 serves vegetables or salad
Meal # 7 2 scoops Macro Whey  }
3.00am

1 tspn Creatine 320

2 x VC AA's

2 x tspn NITRIC AAKG Fuel, 2 tspns Glutamine 320
(when going to toilet)

 

NOTES:

 

  • Consume 42ml water / kg bodyweight / day
  • Vary exercises, rep range, rep tempo and set volume every 4 weeks
  • Consume as much variety as possible of proteins, carbs (incl starches, fruit and veg)
  • Serving Sizes:   Protein: Size of hand (palm only)

                       Carbs: Size of hand (clenched fist) cooked.


OR
 

  • 2 ½ - 3 g protein / kg bodyweight /day
  • 4-5 g carbs / kg bodyweight / day depending on metabolism
  • E.F.A’s and extra vitamin B and C may also be beneficial

Typical

Monthly
Supply:

1 x Pro Mass Weight Gainer 3kg
1 x Creatine 320 500g
1 x Glutamine 320 500g
Upon Rising: 1 x tspn Creatine, 1 tspn Glutamine 320,
400ml non acidic juice
Meal # 1:
(7.30am)
3 x whole eggs or 200g low fat cottage cheese
2 serves rolled oats or wholemeal toast (4 pieces)
Meal # 2:
(10.00am)
5 scoops Pro Mass Weight Gainer 3kg
500mls water } Shake or blend
1 x piece fruit
Meal # 3:
(12.30pm)
1 serve chicken, fish, lean beef or tuna
2 serves rice, potato, pasta, wholemeal bread (4 pieces)
1 serve of veg or salad
Meal # 4:
(3.30pm)
1 serve chicken, fish, lean beef or low fat cottage cheese
2 serves rice, potato, pasta, wholemeal bread or cheese
Pre Training/Intra Training:
(5.30pm)
1 x tspn Creatine 320,
1 x tspn Glutamine 320 mix in 600ml carbohydrate baked sports drinks.
(6.00pm) Train
Meal #5:
(Immediately after training)
5 scoops Pro Mass }
1 x tspn Creatine 320 }
1 x tspn Glutamine 320   }
Meal # 6:
(8.30pm)

1 serve chicken, fish, lean beef
1 serve rice, potato, or pasta
2 serves veg. or salad

Meal # 7:
(10.30pm)
Before Bed
5 scoops Pro Mass } Blend or shake in water
1 tspn glutamine 320 (if sore)
Serving sizes:
Protein:
Carbs:
Size of hand (palm only)
Size of clenched fist (cooked)
Note: Drink 42ml water/kg bodyweight/day
Exercise: Weight train to build muscle – stick to mainly compound movements
Rep range: 6 – 10 reps
Train each muscle group once/week over 3-4 workouts
e.g.
 
Monday Shoulders, Triceps
Tuesday Back, Hamstrings, Calves
Wednesday Rest
Thursday Chest, Biceps, Abs, Forearms
Friday Quads, Calves
Sat/Sun Rest

 

Multivitamins or zinc suppliments may be beneficial after Meal # 1 and # 6

Before Cardio (Upon Rising)           

5g Glutamine
3g BCAA’s
4g Alca Fuel
10ml Thermo Fuel (Fat Burners)
300mg CoQ10 (Energy and Health)

Between Meals

5g Creatine
5g Glutamine
3g BCAA's
1g Vitamin C

Before and During Training

20g Nitric AAKG Fuel
20g Glutamine
5g Creatine

5g Alca Fuel
10mls Thermo Fuel (Fat Burners)
2g Vitamin C
200mg CoQ10

After Training

20g Glutamine
5g Creatine
5g BCAA’s
1g HMB
25mg Zinc
4g Vitamin C
1000IU Vitamin E

20min before Afternoon Sleep and Bed Time

3g AAKG
3g Tryptophan
10ml Ultimate Male Fuel

 

Upon Rising:
(7:00am)           

Glutamine
BCAA’s
Alca Fuel
Thermo Fuel
Vitamin C
45 min Power Walk

Meal # 1:
(8:00am)

8 Egg Whites
50g Oats
1 Scoop Pure Whey

Meal # 2:
(10:30pm)

250g Fish
½ Cup Cooked Brown Rice
Large Salad or Green Vegetables

Meal # 3:
(1:00pm)

250g Chicken Breast (Patties)
½ Cup Cooked Brown Rice
Large Salad or Green Vegetables

Meal # 3:
(3:30pm)

185gm Tuna in Springwater

½ Cup Cooked Brown Rice

Large Salad or Green Vegetables

Pre Training:
(5:30pm)

Aminos (Before and During)

Post Training:
(7:00pm)

3 Scoops Pure Whey + 3 Scoops Pure Carbs 

Meal # 5:
(8:00pm)

250g Fish
½ Cup Cooked Brown Rice
Large Salad or Green Vegetables

Meal # 5:
(10:30pm)

6 Egg Whites
Spinach and Onion

 

September

Water intake

Approximately 75% of our body is made up of water. 

Did you also know 3% dehydration causes a 10% decrease in contractile muscle strength.

You will more than likely be 3% dehydrated by the time you experience thirst. 

Thirst is a poor indication of how much water we need.  The ideal water is spring, filtered, or boiled rain water. 
Athletes need 42ml water/1 kg bodyweight/day


August

Rest between sets:

Vary your rest time between sets depending on what training phase you are in.  For example:

Heavy/strength: 2-3 minutes rest
Pre-contest: 1-2 minutes rest
Light/muscular endurance: 30-45 seconds rest
 


July

On pre-contest dieting.

I believe the most beneficial supplement for pre-contest dieting is L-glutamine.  To improve recovery from hard workouts, improve immune function, and help maintain muscle mass while on restricted calories.
 
L-glutamine also crosses the blood-brain barrier therefore improving ones ability to focus during workout.

 


June

Exercise technique

Always use perfect exercise form for maximum muscle gain and to minimize injury.

Never sacrifice form to lift too heavy a weight.

It's not about the quantity of the weight.. but the quality of the movement.


May

Intensity of focus:

Visualize doing your upcoming set of an exercise with perfect form for a certain number of repetitions. Focus your mind's attention solely on the muscle you are working at that given moment.

The clearer your mental focus... the better your result.

Bodybuilding is like martial arts in that you can constantly improve your technique with mindful intensity of focus.

 


April

Post Workout Nutrition

This is one of the most important moments to provide your body with protein.  Post-workout nutrition should also consist of a percentage of simple carbs to provide an insulin spike to better the uptake of protein to help replenish the used glycogen stores, Typically
you'd want to try and get this  meal into your body with an hr, within 30 mins would be even better. 

A good protein + carb source post workout could be a protein shake and pure carbs 
e.g. Macro Whey/Pro lean + Pure Carbs (Your protein requirement +  1g of pure carbs per kg of your body weight)

 


March

2 steps to Burn Fat Fast

1.    The Morning workout
As soon as you wake up in the morning work out for atleast 30 mins to an hr, Studies have shown that working out in the morning can burn up to 3x more fat than working out at any other time during
the day.

The Reason Why :
During the day your body's main source of energy it Carbohydrates that you get from your food, as you sleep your body uses up all the carbs as energy for various bodily functions while you sleep, and            when you wake in the morning your body has exhausted its carbohydrate energy supply and it looks to burn fat instead.

To Take advantage of this:
For you to take advantage of the morning fat burning opportunity you have to exercise first thing in the morning. Do Not!! eat breakfast because if you do you are giving your body some
carbohydrates as a source of energy instead of the body fat that you want to burn for energy.

2.    Eat Breakfast.
Another way to get your metabolism fired up is to eat breakfast. After your morning workout you should have breakfast straight away and this will give your body the perfect combination to jump start your metabolism.  Eating breakfast in the morning is what gets your metabolism going. Don't! skip breakfast and wait to eat,  this will cause your metabolism to run slower, and the result will be that you will not burn any extra fat.
 


February

TRAINING VARIATION

It is common to vary exercises, volume and rest between sets, but try varying REP TEMPO to create a different stimulas for your muscles to adapt.

Common rep tempo for hypertrophy (muscle growth) is 3 - 0 - 1 - 1. These numbers signify in order; eccentric, stretch position, concentric,  static contraction. eg. Bench Press; '3' seconds to lower weight to chest- '0' seconds at bottom stretch position- '1' second to lift the weight- '1' second at top position.

Other beneficial rep tempo's are as follows;

4 - 0 - 2 - 0. (Constant tension exellent for hypertrophy)

2 - 1 - * - 0. (* signifies explode as fast as possible) Great for sports specific training. Becoming strong in stretched position and inproving speed and power from a static stretch.

Also good for hypertrophy. Works great for giant sets or double tri sets using relatively heavy weight for 6 rep range.

I suggest varying rep tempo's every 3-4 weeks specifically with exercises rest between sets and rep range for the advanced athlete/bodybuilder.   


January
OVER TRAINING SYNDROME. LISTEN TO YOUR BODY;
SIGNS OF OVER TRAINING;
  • constant muscle soreness
  • reduced strength
  • fatigue and irritability
  • lack of motivation
  • suppressed immune function (runny nose or swollen lymph glands)
 
WHAT TO DO ABOUT IT;
  • one week total rest from training
    replace with stretching and beach or bush walking
  • reduce protein intake by half
  • cut out processed carbs
  • cut out red meat
  • cut out protein powder and all other supplements except vitamin B, C and glutamine
  • increase water intake by 50%
  • increase fresh fruit, veg, and salad
  • 10 grams of non-acidic vitamin c powder/day
  • 100mg vitaminB complex/day
  • 10 grams of glutamine/day   

 


December

"If you're feeling mentally tired or sluggish pre-workout try stimulating your brain neurotransmitters by using the following 15 minutes prior to training; 20 grams of 'GLUTAMINE 320' or 5 grams of 'ALCA FUEL' mixed in juice or straight up. Within 5-10 minutes you will feel an obvious increase in mental energy with an improved ability to focus on your workout. TRAIN WELL!"


 


November

Convenience Meal
1 small tub low fat cottage cheese (200g)
Mix in 1 tablespoon sugar free natural jam

Great pre-bedtime Meal
Low fat cottage cheese is naturally high in L Glutamine and BCAA’s which is great for muscle recovery and also tryptophan which induces relaxation and sleep.

 

 

Typical Monthly Supply: 2 x Pure Whey 1.2kg
1 x Pure Carbs  2kg
1 x Ultimate Male Fuel 280ml
1 x Creatine 320 300gm
1 x BCAA's 300gm
Meal # 1
(7.30am)
5 egg whites + 1 whole egg or
200g low fat cottage cheese
1 serve rolled oats or wholemeal toast (2 pieces)
Meal # 2
(10.00am)
2 scoops Pure Whey
1 scoop Pure Carbs and apple
(mix in 300ml water)
Meal # 3
12.00pm
1 serve chicken, fish(tuna) or lean beef
1 serve rice, potato or pasta
1 serve vegetable or salad
Meal # 4
(3.00pm)
Same as # 3 (but vary)
Pre Training/Intra Training
(5.00pm)
10ml  x Ultimate Male Fuel
2 tspn Creatine 320 300gm
2 tspn BCAA's 300gm
(Fuels in water bottle and consume during extended mix training sessions)
Meal #5
(immediate after training)
3 x scoops Pure Whey + 3 scoops Pure Carbs
(mix in 500ml water)
2 tspn Creative 320 300gm
2 tspn BCAA's 300gm
Meal # 6
(8.30pm
1 serve chicken, fish or lean beef
1 serve rice, potato or pasta
2 serves vegetables or salad
Meal # 7 3 scoops Pure Whey   }
2 tspn Peanut Butter  } Blend in 300ml water

 

NOTES:

 

  • Consume 42ml water / kg bodyweight / day
  • Vary exercises, rep range, rep tempo and set volume every 4 weeks
  • Consume as much variety as possible of proteins, carbs (incl starches, fruit and veg)
  • Serving Sizes:     Protein:  Size of hand (palm only)    

                           Carbs:   Size of hand (clenched fist) cooked.

OR

 

  • 2 ½ - 3 g protein / kg bodyweight /day
  • 4-5 g carbs / kg bodyweight / day depending on metabolism
  • E.F.A’s and extra vitamin B and C may also be beneficial

Ingredients:

¼ cup whole wheat flour
½ tsp. cinnamon
½ cup old-fashioned oatmeal
½ tsp. nutmeg
1 tsp. Baking powder
1 tsp. Vanilla extract
6 egg whites
1 medium banana, thinly chopped
¾ cup soy milk
Olive oil or canola oil non-fat spray

Directions:


1.     Combine in a bowl: flour, oats, baking powder, cinnamon, nutmeg.
2.     Combine egg whites, soy milk, and vanilla extract in a blender and whip
3.     Evenly stir blended mixture and chopped bananas in bowl with flour and oats and let sit for 1 minute
4.     Pour batter onto hot, lightly sprayed griddle or skillet
5.     Cook until tiny bubbles form on top of pancakes, then turn over (approximately 1-2 minutes on each side)
6.     Serve pancakes hot with fruit preserve.


Makes 1-2 Servings


Who said you have to give up your favorite foods in order to eat healthy and stay fit? Oatmeal pancakes are the BOMB, BABY!!! They’re high in protein and fiber and they taste GREEEAAATTT!!

Ingredients:

1 small avocado, chopped

1 medium tomato, chopped

1 can white albacore water packed tuna, drained

1 tsp. Extra virgin olive oil

1 tsp. Dijon mustard

1 tsp. Sweet rice wine vinegar

1 tsp. Lemon juice

¼ tsp. Thyme

Mrs. Dash to taste

Directions:

   1. Combine ingredients in a bowl and mix together
       
   2. Serve over a bed of baby spinach or mixed greens

<Makes 1-2 Servings>

This recipe was born out of pure necessity. I got tired of eating chicken and egg whites before my bodybuilding contests and fish wasn’t always convenient to have around. The combination of tomato, avocado and lemon makes tuna much less boring.

 

 

Ingredients:

 

2 egg whites

1 cup cold left-over brown rice

2 cans water –packed salmon. 

2 tsp. Dijon mustard

salt and pepper to taste

4 tbsp whole wheat breadcrumbs

1 cup steamed asparagus

non-stick spray

1 lemon

 

Directions:

  1. In a bowl mix together rice, salmon, mustard, salt and pepper. Make sure to drain the salmon first.
     
  2. Form the mixture into 4 equal size patties.
     
  3. Coat patties with breadcrumbs.
     
  4. Over medium heat, evenly coat a large skillet with non-stick spray.
     
  5. Cook burgers until brown on both sides.
     
  6. Remove burgers, squeeze lemon juice over them and serve with steamed asparagus.

 

<Makes 1-2 Servings>

My client Mary loves this recipe. Its easy, quick and delicious. Go for a salmon burger when you’re tired of beef, chicken and turkey burgers. Besides, it’s faster to cook.

Ingredients:

8 oz. Extra lean ground chicken breast
4 cloves garlic, minced
1 tsp. Dried basil or 2 sprigs fresh basil
1 medium onion, chopped
2 tbsp extra virgin olive oil
2 tbsp Bragg’s liquid amino or low sodium soy sauce

2-4 red chilies, chopped or 1 tsp red pepper flakes

2 tbsp fish sauce

¼ tsp organic brown sugar

1 medium sized baked yam

1 cup steamed mixed vegetables


Directions:

1.    Add 1 tbsp oil to large non-stick skillet over medium-high head
2.    Add 1 tbsp oil to skillet then add the chicken. Cook chicken for 2-3 minutes, stirring frequently.
3.    Add chili, onion, and garlic and sauté for another 30 seconds.
4.    Add basil, fish sauce, sugar and liquid amino and cook for another 3-4 minutes stirring frequently.
5.    Serve with a salad and baked yam.

<Makes 1-2 Servings>

 When you buy ground chicken or turkey, always look for the extra lean brand. Or do what I do: buy the skinless breasts from a meat shop and have them ground up. Sometimes I mince them myself in my vitamix machine.

 

Strawberry Mango Smoothie
 
200ml cold water
2 scoops Macro Whey Vanilla
1 Cup Frozen Sara Lee 
strawberries & mangoes
Blend for 30 seconds
Serve in a tall glass
 
Cherry Ripe Smoothie
 
200ml cold water
2 scoops Macro Whey Chocolate
½ cup frozen cherries
1 tspn desiccated coconut
Blend for 45 seconds
Serve in a tall glass
 
Choc Mint Smoothie
 
2 scoops Macro Whey Chocolate
3 ice cubes
1/8 tspn peppermint essence
Blend for 30 seconds
Serve in a tall glass
 
Capuccino Fat Burner
 
200ml cold water
2 scoops Macro Whey Vanilla
2 tspn instant coffee
3 ice cubes
¼ tspn cinnamon
Blend for 45 seconds
Serve in a tall glass with cinnamon garnish
 
Vanilla Malt Smoothie
 
200ml cold water
2 scoops Macro Whey Vanilla
1tspn malted milk powder
3 ice cubes
Blend for 45 seconds
Serve in a tall glass
 
Tangy Raspberry Smoothie
 
150ml cold water
100g Yoplait diet yoghurt vanilla
2 scoops Macro Whey Vanilla
½ cup frozen raspberries
1 squeezed fresh lime juice
3 ice cubes
Serve in a tall glass
 
Pina Colada Smoothie
 
200ml cold water
2 scoops Macro Whey Vanilla
½ cup fresh pinpeapples
¼ tspn coconut essence
3 ice cubes
Blend 45 seconds
Serve in a tall glass
 
Blackberry Smoothie
 
200ml cold water
2 scoops Macro Whey Vanilla
½ cup frozen berries
Blend for 45 seconds
Serve in a tall glass
 
 

 

Vanilla Cream & Berries Dessert
2 scoops Pro Lean Vanilla
200g Low Fat Cottage Cheese
200g low fat Yoplait Yoghurt Vanilla
¼ tspn Vanilla Essence
3 Ice Cubes
3 tspn Splenda
Blend for 45 seconds
Serve in a glass bowl or Tupperware
Add Strawberries / Blueberries to taste
Serves 2

Black Forest Chocolate Mousse
250ml cold skim milk (or water)
3 ice cubes
3 scoops Pro Lean Chocolate
2 Tbspns Weight Watchers Chocolate Mousse
6 pitted cherries (blend or garnish)
Blend for 45 seconds, pour into small glass
bowl or tupperware for later.
Refrigerate for 20 mins and serve.
Serves 2

Vanilla Malt Pudding
2 scoops Pro Lean Vanilla
200g Low Fat Cottage Cheese
200g low fat Yoplait Yoghurt Vanilla
¼ tspn Vanilla Essence
1 tblspn malted milk powder
3 Ice Cubes
3 tspn Splenda
Blend for 45 seconds
Serve in a glass bowl or Tupperware
Serves 2

 

Vanilla Cream & Berries Dessert
2 scoops Macro Whey Vanilla
200g Low Fat Cottage Cheese
200g low fat Yoplait Yoghurt Vanilla
¼ tspn Vanilla Essence
3 Ice Cubes
3 tspn Splenda
Blend for 45 seconds
Serve in a glass bowl or Tupperware
Add Strawberries / Blueberries to taste
Serves 2

Black Forest Chocolate Mousse
250ml cold skim milk (or water)
3 ice cubes
3 scoops Macro Whey Chocolate
2 Tbspns Weight Watchers Chocolate Mousse
6 pitted cherries (blend or garnish)
Blend for 45 seconds, pour into small glass
bowl or tupperware for later.
Refrigerate for 20 mins and serve.
Serves 2

Vanilla Malt Pudding
2 scoops Macro Whey Vanilla
200g Low Fat Cottage Cheese
200g low fat Yoplait Yoghurt Vanilla
¼ tspn Vanilla Essence
1 tblspn malted milk powder
3 Ice Cubes
3 tspn Splenda
Blend for 45 seconds
Serve in a glass bowl or Tupperware
Serves 2

 

Servings: 10
Prep Time: 5-10 mins
Ingredients:
2 x 500g bags of Dry Slaw  (Grated white & red cabbage and carrot)
6 x Spring Onions
1 x large capsicum
250g slivered almonds
1 small tin sweet corn  (optional)
Dressing:
¼ cup olive oil
½ cup splenda
½ cup apple cider vinegar
1 tbspn Sesame Oil
2 tbspns Soy Sauce
Directions:
Chop spring onions and capsicum and add to a large Tupperware container, add dry slaw mix, slivered almonds and dressing.   Place lid on and shake to mix.  Refrigerate and you’ll have Tasty Asian Salad ready to be mixed with rice and tuna (muscle meal made in minutes!).

 

Servings: 5-6
Prep Time: 10 mins
Cook Time: 1 hour
Ingredients:
1 bunch Organic celery
2 Organic carrots
2 Organic broccoli heads
2 Organic Brown Onions
3 Organic Cloves Garlic (optional)
500g Organic Red Lentils  (optional)
2 tbspns “MSG Free” Powder chicken stock
4 litres water
Directions:
Wash veggys thoroughly.
Chop veggys to whatever size you like, add all ingredients to large pot on high.     
Bring to boil, then simmer for 55 mins.  Wait until cool to put in large Tupperware Tub, refrigerate and enjoy 5 days worth of healthy Tasty Organic Veggy Stew.

 

Servings:  10
Prep Time: 2 mins
Cook Time: Approx 45 mins
Ingredients:
500g Organic Brown Rice
1.5 litre spring water
1 tblspn “MSG Free” powder chicken stock
1 tspn Pure Sesame Oil
Directions:
Put all ingredients into rice cooker, stir and press cook.  (It’s that easy).    
When rice is finished cooking add another 300-400 mls of water and stir through.    
The rice will absorb this extra water overnight to have a lighter softer texture.   
Put in a large Tupperware tub and refrigerate and you’ll have approx 5-7 days of healthy tasty Asian Rice.

 

Servings: 5

Prep Time: 10 mins

Cook Time: 10 mins

Ingredients:

1 kg “free range” minced chicken breast

1 Organic carrot

1 Organic onion

1 egg

1 tbspn curry powder

1 tbspn All Season Spice

1 tspn chilli powder

Directions:

Chop up onion and grate carrot, add whole egg, add curry powder and spices and 

then add the minced chicken breast.  Mix the whole lot together with your hands.    

Then make patties about 150g each and put under griller or onto BBQ.    

When cooked put into an airtight container in the fridge and you will have “ready made” patties for up to 5 days.