Centrfit Thor Diet

 V
IN GR ED IE NT S
SE RV IN G
ADD TO SHOPPING LIST
 3
⁄4 cup (7 fl oz) almond milk
 3 tbs (1 oz) natural protein powder
 1 tsp raw cacao powder
 1
⁄4 avocado
 1
⁄2 medium banana
 4 ice cubes
ME TH OD This method is based on 1 serving
1. Place all ingredients in a blender, and blend on high until smooth and
creamy. Serve.
NU TR IT IO NA L I NF OR MA TI ON Based on 1 serving
Energy (kJ)1 3 8 3
Energy (cals)3 3 0
Protein2 6 g
Fat1 7 . 2 g
Sat. Fat3 . 3 g
Carbs1 6 . 8 g
Sugar1 0 . 6 g
Fiber
 V
IN GR ED IE NT S
SE RV IN G
 1
⁄2 can of chickpeas (14 oz can) drained & rinsed
 1 tsp olive oil
 1 tsp curry powder
 1 tbs nutritional yeast
 3
⁄4 cup (3 oz) red cabbage finely shredded
 1 medium carrot finely julienned
 1
⁄4 bunch of fresh cilantro roughly chopped
 1 tbs (1⁄2 fl oz) lemon juice
 salt & pepper, to taste
 1 tbs (1⁄2 oz) Greek yogurt (or dairy-free alternative)
1. Pat chickpeas dry with paper towel and toss with oil, curry powder and
nutritional yeast.
2. Transfer to a small saucepan over medium heat and cook stirring for 3-4
minutes until fragrant. Set aside to cool.
3. Combine cabbage, carrot, cilantro and lemon juice in a bowl, season

with salt and pepper and toss well.
4. Scatter over chickpeas and top with yogurt to serve.
Energy (kJ)1 2 8 0
Energy (cals)3 0 6
Protein1 5 . 3 g
Fat1 1 . 1 g
Sat. Fat2 . 5 g
Carbs2 6 . 8 g
Sugar9 . 1 g
Fiber1 4 g
Italians don’t do meatballs, they do polpette. Whatever way you roll them –
today it’s with ricotta and zucchini – these tasty morsels are a guaranteed hit
with kids!
 GF
 NS
 NF
 V
IN GR ED IE NT S
SE RV IN GS
 1 tsp olive oil

 1
⁄2 onion finely chopped
 1lb 1 1⁄2 oz tomato sauce or puree
 1 zucchini finely grated
 1
⁄2 cup (3 1⁄2 oz) fresh ricotta drained
 1
⁄4 cup (1⁄2 oz) parmesan grated
 2 tbs (1⁄2 oz) all-purpose flour (or gluten-free if required)
 1 large egg
 2 sprigs of fresh basil finely chopped
 3 oz dried spaghetti (or gluten free)
ME TH OD This method is based on 2 servings
1. Heat oil in a large skillet over medium heat and cook onions for 5
minutes until soft. Add tomato sauce and reduce heat to a low simmer. Season
with salt and pepper and cook, covered, for 10 minutes.
2. Meanwhile, squeeze as much water out of the zucchini as you can then
transfer to a large bowl. Add ricotta, parmesan, flour, egg and basil and season
with salt and pepper and mix well to combine. Drop spoonfuls of mixture into
sauce and cook, covered, for 5 minutes until cooked through.
3. Cook spaghetti according to packet instructions and drain.
4. Divide spaghetti between plates and top with polpette and sauce.
Energy (kJ)1 7 7 1
Energy (cals)4 2 3
Protein2 3 . 1 g
Fat1 3 . 8 g
Sat. Fat6 . 1 g
Carbs4 8 . 2 g
Sugar1 3 . 5 g
Fiber4 . 3 g
 V
IN GR ED IE NT S
SE RV IN GS
 2
⁄3 cup (5 1⁄2 oz) cottage cheese
 2 tsp hulled tahini at room temperature
 2 thin (1 1/2 oz) slices wholegrain bread (or gluten free) toasted
 1 medium banana sliced
 1 tsp honey (brown rice syrup or maple syrup)
 2 tbs (1⁄2 oz) unsalted peanuts chopped
1. Place cottage cheese and tahini in a small food processor and blend until
smooth.
2. Spread over toast and top with banana, honey and peanuts.
Energy (kJ)1 3 7 7
Energy (cals)3 2 9
Protein1 8 . 7 g
Fat1 4 g
Sat. Fat4 . 2 g
Carbs2 8 . 9 g
Sugar1 1 . 5 g
Fiber4 . 3 g
 NF
IN GR ED IE NT S
SE RV IN GS
 1 tbs sesame seeds plus extra to serve

 10 oz white fish fillets
 2 tsp sesame oil
 5 1⁄2 oz fresh egg noodles (or gluten free)
 1 bunch of broccolini trimmed & halved
 1 tbs (1⁄2 fl oz) soy sauce (or tamari if gluten free)
1. Heat a non-stick skillet over medium heat and toast sesame seeds until
golden and set aside.
2. Keep skillet over medium heat. Toss fish with oil, season with salt and
pepper and add to the hot skillet. Cook for 3 minutes each side or until cooked
through. Remove from pan and set aside in a warm place.
3. Meanwhile, cook the noodles according to packet instructions and add

broccolini to the pot for the last 2 minutes.
4. Using tongs, remove noodles and broccolini from water and add to the
hot skillet. Add soy sauce and toasted sesame seeds and toss well. (You may
need to add a little cooking water).
5. Divide noodles and broccolini between plates, add fish and scatter over
extra sesame seeds to serve.
Energy (kJ)1 6 3 9
Energy (cals)3 9 1
Protein4 0 . 8 g
Fat1 1 . 6 g
Sat. Fat1 . 8 g
Carbs2 5 . 5 g
Sugar2 g
Fiber5 . 8 g
IN GR ED IE NT S
SE RV IN GS
 1 tsp coconut oil

 1 red onion sliced
 9 oz beetroot peeled & grated
 7 oz red cabbage finely shredded
 1 tbs (1⁄2 fl oz) balsamic vinegar
 1 tsp maple syrup
 1
⁄2 can of lentils (14 oz can) drained & rinsed
 1 medium carrot grated
 2 sprigs of fresh mint leaves picked
 Maple Walnuts
 2 tsp maple syrup
 1 oz walnuts
 1
⁄4 tsp salt
1. Heat oil in a non-stick skillet over medium heat, add onion and cook for
5 minutes or until onion is soft. Add beets and cabbage and cook for 3 minutes
or until just tender, you still want a bit of crunch. Set aside.
2. Add balsamic, maple syrup and lentils and cook for a few minutes or
until the lentils are warmed through.
3. To make maple walnuts, heat maple syrup in skillet, add walnuts and
salt and cook until sticky, around 2-3 minutes. Don’t stir too much or it will
clump together.
4. Divide slaw between bowls, then top with carrots, mint leaves and
maple walnuts.
Energy (kJ)1 4 5 9
Energy (cals)3 4 9
Protein1 2 . 9 g
Fat1 3 . 9 g
Sat. Fat3 . 1 g
Carbs3 5 . 9 g
Sugar2 4 . 2 g
Fiber1 4 . 8 g
Not just any old chicken soup. This is one of our favorite, belly-filling, family-
friendly recipes, and soon to be yours too.
 DF
 GF
 NF
IN GR ED IE NT S
SE RV IN GS
 1 tsp olive oil

 10 1⁄2 oz chicken thighs
 1 onion finely diced
 1 celery stalk finely chopped
 1 medium carrot finely chopped
 2 garlic cloves finely chopped
 4 cups (34 fl oz) chicken stock
 3 oz frozen corn
 1 1⁄2 oz baby spinach leaves
 2 scallions thinly sliced, to serve
 4 sprigs of parsley to serve
1. Heat oil in a non-stick saucepan over medium heat. Season chicken and
cook for 4 minutes, turning until browned. Remove chicken from pan and set
aside. Add onion, celery and carrot and cook, stirring for 5-10 minutes until soft.
Add garlic and cook for a further minute. Return chicken to pan and add stock.
Bring to a simmer, cover and cook for 20 minutes until chicken is tender.
2. Meanwhile, cook the noodles according to packet directions. Drain and

divide between serving bowls.
3. Add the corn and baby spinach and stir until the spinach has just wilted.
Remove from heat. Transfer chicken to a plate and shred the meat then divide
between serving bowls. Ladle the soup over the chicken and noodles and top
with scallions, parsley and salt and pepper.
Energy (kJ)2 1 3 3
Energy (cals)5 1 0
Protein4 5 . 7 g
Fat2 0 . 6 g
Sat. Fat5 . 5 g
Carbs3 1 . 8 g
Sugar5 . 9 g
Fiber7 . 4 g
 V
IN GR ED IE NT S
SE RV IN GS
 2
⁄3 cup (5 1⁄2 oz) cottage cheese
 2 tsp hulled tahini at room temperature
 2 thin (1 1/2 oz) slices wholegrain bread (or gluten free) toasted
 1 medium banana sliced
 2 tbs (1⁄2 oz) unsalted peanuts chopped
1. Place cottage cheese and tahini in a small food processor and blend until
smooth.
2. Spread over toast and top with banana, honey and peanuts.
Energy (kJ)1 3 7 7
Energy (cals)3 2 9
Protein1 8 . 7 g
Fat1 4 g
Sat. Fat4 . 2 g
Carbs2 8 . 9 g
Sugar1 1 . 5 g
Fiber4 . 3 g
If a quick one-pan dinner is what you’re after, look no further. This is

homemade Mexican food at its best.
 DF
 EF
 GF
 NS
 NF
IN GR ED IE NT S
SE RV IN GS
 Salsa
 1 roma tomato diced
 1
⁄4 bunch of fresh cilantro chopped
 1 jalapeno chilli pepper deseeded & finely chopped
 1 tsp ground cumin
 1 lime juiced
 Fajitas
 7 oz beef sirloin thinly sliced
 1 tsp olive oil
 2 small bell peppers, assorted colour cut in strips
 1 red onion thinly sliced
 1 garlic clove crushed
 2 small (1 oz) corn tortillas warmed
 1
⁄2 avocado diced
1. Toss tomato with cilantro, chilli, 1⁄4 of the cumin and 1⁄2 the lime juice.
Season with salt and pepper and set salsa aside.
2. Heat oil a non-stick skillet over medium-high heat.
3. Toss beef with oil, remaining cumin and salt and pepper to coat. Cook
for a few minutes to brown. Set aside.
4. Add bell peppers, onion and garlic to pan and cook for a few minutes
until beginning to soften. Return meat to pan and toss through vegetables to
warm through.
5. Top warm tortillas with beef mixture, avocado and remaining lime juice.
Season to serve.
Energy (kJ)1 6 9 6
Energy (cals)4 0 5
Protein2 8 . 6 g
Fat1 6 . 8 g
Sat. Fat3 . 6 g
Carbs2 8 . 9 g
Sugar1 3 . 9 g
Fiber1 1 . 2 g
Stir-fry your way to family-friendly dinners with these traditional Chinese

flavors - the kind that make you want to lick your plate. Sweet, fresh and tangy
with just the right amount of bite.
 DF
 GF
 NF
IN GR ED IE NT S
SE RV IN GS

 1 tsp cornstarch
 1
⁄4 cup (2 fl oz) water
 1 tbs (1⁄2 fl oz) tomato sauce
 1 garlic clove finely grated
 1 tsp fresh ginger finely grated
 1
⁄2 red bell pepper deseeded & thinly sliced
 4 1⁄2 oz baby corn
 1 bunch of baby bok choy halved lengthways
 12 1⁄2 oz shelled raw shrimp deveined
 1 lime cut into wedges, to serve
1. Cook noodles according to packet directions and drain.
2. Meanwhile, in a small bowl, mix cornstarch and water until smooth.

Add soy sauce, tomato sauce and honey and mix to combine. Set aside.
3. Heat oil in a wok or large non-stick skillet over medium-high heat and

stir-fry garlic and ginger for 30 seconds, then add bell pepper and baby corn and
stir-fry for 3-4 minutes until crisp tender. Add bok choy and shrimp and stir-fry
for 1-2 minutes until just cooked. Add sauce and cooked noodles and toss to
combine. Divide between bowls and serve with lime wedges.
Energy (kJ)1 6 7 8
Energy (cals)4 0 1
Protein4 3 . 5 g
Fat9 . 4 g
Sat. Fat1 . 5 g
Carbs3 3 . 1 g
Sugar8 g
Fiber4 . 7 g
Stir-fry your way to family-friendly dinners with these traditional Chinese

flavors - the kind that make you want to lick your plate. Sweet, fresh and tangy
with just the right amount of bite.
 DF
 GF
 NF
IN GR ED IE NT S
SE RV IN GS

 1 tsp cornstarch
 1
 1 tbs (1⁄2 fl oz) tomato sauce
 1 garlic clove finely grated
 1 tsp fresh ginger finely grated
 1
⁄2 red bell pepper deseeded & thinly sliced
 4 1⁄2 oz baby corn
 1 bunch of baby bok choy halved lengthways
 12 1⁄2 oz shelled raw shrimp deveined
 1 lime cut into wedges, to serve
1. Cook noodles according to packet directions and drain.
2. Meanwhile, in a small bowl, mix cornstarch and water until smooth.

Add soy sauce, tomato sauce and honey and mix to combine. Set aside.
3. Heat oil in a wok or large non-stick skillet over medium-high heat and

stir-fry garlic and ginger for 30 seconds, then add bell pepper and baby corn and
stir-fry for 3-4 minutes until crisp tender. Add bok choy and shrimp and stir-fry
for 1-2 minutes until just cooked. Add sauce and cooked noodles and toss to
combine. Divide between bowls and serve with lime wedges.
Energy (kJ)1 6 7 8
Energy (cals)4 0 1
Protein4 3 . 5 g
Fat9 . 4 g
Sat. Fat1 . 5 g
Carbs3 3 . 1 g
Sugar8 g
Fiber4 . 7 g
 EF
 GF
 NS
 NF
 V
IN GR ED IE NT S
SE RV IN G
 1
⁄2 cup (1⁄2 oz) baby spinach leaves
 4 tbs (3 oz) cottage cheese
 2 artichoke hearts in brine drained well & roughly chopped
 1 scallion thinly sliced
 1 thin (1 1/2 oz) slice sourdough bread (or gluten free)
 2 tbs (1⁄2 oz) cheddar (tasty) cheese grated
 1
⁄3 cup arugula
1. Preheat a broiler to medium-high heat and line a baking sheet with
baking paper.
2. Place spinach in a bowl cover, with boiling water and set aside until
wilted. Drain, squeeze out excess water and roughly chop.
3. Combine cottage cheese, artichokes and scallion. Fold through spinach

and season with salt and pepper.
4. Toast bread until lightly golden. Place on baking sheet, spread with
spinach mixture and scatter over cheddar cheese. Broil for 2 minutes until
melted and lightly browned. Top with arugula to serve.
Energy (kJ)1 3 6 6
Energy (cals)3 2 6
Protein2 4 g
Fat1 2 . 6 g
Sat. Fat7 . 3 g
Carbs2 4 g
Sugar3 . 6 g
Fiber9 . 1 g
Italian-inspired Baked Meatballs by Sergio are the dinner equivalent of a big

hug: warm, hearty and happy! Crusty ciabatta bread is the perfect tool for
wiping every last trace of sauce from your plate.
 EF
 GF
 NF
IN GR ED IE NT S
SE RV IN GS
 1 onion finely chopped
 3 garlic cloves crushed
 1 tsp olive oil
 7 oz ground pork
 7 oz ground beef
 3 sprigs of fresh thyme leaves picked
 Tomato Sauce
 1 tsp olive oil
 2 cans of diced tomatoes (14 oz cans)
 1 cup (8 1⁄2 fl oz) vegetable stock
 1 sprig of fresh basil roughly chopped
 Topping
 1
⁄3 cup (1 1⁄2 oz) mozzarella grated
 2 tbs (1⁄2 oz) parmesan grated
 1 sprig of fresh basil leaves picked
 4 thick (1 1/2 oz) slices ciabatta (or gluten free) grilled
1. To make the meatballs, fry onion and garlic in oil in an ovenproof
skillet over medium heat. Remove and add to a mixing bowl with ground meat.
Add the thyme, season and mix well. Form golf-sized balls and then brown in
same skillet, remove and set aside.
2. To make the tomato sauce, add oil to same skillet over medium-high

heat, fry garlic until soft, then add tomatoes, stock, basil and season well.
Simmer uncovered for 15-20 minutes or until sauce has reduced by a quarter.
3. Preheat oven to 390°F. Add meatballs to skilllet with sauce, bake for 10

minutes, then remove skillet and top with cheese. Return to oven to allow cheese
to melt. Remove from oven, scatter fresh basil and serve with grilled slices of
ciabatta.
Energy (kJ)1 7 0 2
Energy (cals)4 0 6
Protein3 2 . 7 g
Fat1 7 . 8 g
Sat. Fat7 . 1 g
Carbs2 5 . 7 g
Sugar7 . 9 g
Fiber5 . 2 g
 V
IN GR ED IE NT S
SE RV IN GS
 3 1⁄2 oz penne (or gluten free)

 1 zucchini halved & thinly sliced diagonally
 1 tsp olive oil
 Pesto
 1
⁄2 bunch of kale shredded
 1
⁄2 cup (2 1⁄2 oz) cashews soaked in water overnight & drained
 1 bunch of fresh basil leaves picked
 1
1. To make the pesto, blanch kale in boiling water for 1 minute until
wilted. Drain and transfer to a food processor. Add the remaining ingredients
(reserve a few basil leaves to serve) and blend until smooth and combined.
Season with salt and pepper and set aside.
2. Cook pasta according to packet instructions.
3. At the same time heat a skillet over medium-high heat. Toss zucchini
with oil and saute for 3-4 minutes or until softened. Toss with pasta and pesto
and adjust seasoning.
4. Divide between serving bowls and top with reserved basil leaves and
extra pepper to serve.
Energy (kJ)1 8 1 1
Energy (cals)4 3 3
Protein1 4 . 2 g
Fat1 9 . 6 g
Sat. Fat3 . 3 g
Carbs4 6 . 4 g
Sugar6 . 5 g
Fiber7 . 5 g
IN GR ED IE NT S
SE RV IN G
 4 fl oz milk (or dairy-free alternative)

 1
 1
⁄2 banana (large) frozen
 1
⁄4 cup (1 oz) vanilla protein powder
 2 tsp crunchy natural peanut butter
 1 tsp chia seeds
 1
⁄4 tsp ground cinnamon
 3-4 ice cubes
1. Combine all ingredients in a blender and blend until smooth.
Energy (kJ)1 3 7 5
Energy (cals)3 2 9
Protein3 0 . 6 g
Fat1 2 g
Sat. Fat4 . 1 g
Carbs2 1 . 9 g
Sugar1 6 . 7 g
Fiber
 DF
 EF
 GF
 VE
 V
IN GR ED IE NT S
SE RV IN G
 5 1⁄2 oz broccoli cut into small florets & roughly diced

 1 medium carrot roughly diced
 1 medium tomato deseeded & roughly diced
 1 Lebanese cucumber roughly diced
 1
⁄4 avocado diced
 1 1⁄2 tbs almonds (roasted) roughly chopped
 Dressing
 2 tsp apple cider vinegar
 1 tsp olive oil
 1
⁄2 tsp wholegrain mustard
 1
⁄2 lemon juiced
1. Place broccoli in a small bowl and pour over boiling water to cover.
Cover with plastic wrap and stand for 2-3 minutes. Drain and pat dry.
2. To make the dressing, whisk all ingredients together until combined and
season to taste.
3. In a large bowl, combine broccoli, carrots, tomato, cucumber, avocado
and dressing and gently toss.
4. Transfer to a serving bowl and top with almonds to serve.
Energy (kJ)1 4 2 2
Energy (cals)3 4 0
Protein1 3 . 9 g
Fat2 2 . 9 g
Sat. Fat3 . 3 g
Carbs1 1 . 7 g
Sugar1 1 . 1 g
Fiber1 4 . 1 g

Centrfit Thor Diet

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Centrfit Thor Diet

Uploaded by

Copyright:

Available Formats

 V

3. Combine cabbage, carrot, cilantro and lemon juice in a bowl, season

4. Scatter over chickpeas and top with yogurt to serve.

 1 tsp olive oil

3. Cook spaghetti according to packet instructions and drain.

4. Divide spaghetti between plates and top with polpette and sauce.

 1 tbs sesame seeds plus extra to serve

3. Meanwhile, cook the noodles according to packet instructions and add

 1 tsp coconut oil

 1 tsp olive oil

2. Meanwhile, cook the noodles according to packet directions. Drain and

If a quick one-pan dinner is what you’re after, look no further. This is

Stir-fry your way to family-friendly dinners with these traditional Chinese

 5 1⁄2 oz fresh egg noodles (or gluten free)

2. Meanwhile, in a small bowl, mix cornstarch and water until smooth.

3. Heat oil in a wok or large non-stick skillet over medium-high heat and

Stir-fry your way to family-friendly dinners with these traditional Chinese

 5 1⁄2 oz fresh egg noodles (or gluten free)

2. Meanwhile, in a small bowl, mix cornstarch and water until smooth.

3. Heat oil in a wok or large non-stick skillet over medium-high heat and

3. Combine cottage cheese, artichokes and scallion. Fold through spinach

Italian-inspired Baked Meatballs by Sergio are the dinner equivalent of a big

2. To make the tomato sauce, add oil to same skillet over medium-high

3. Preheat oven to 390°F. Add meatballs to skilllet with sauce, bake for 10

 3 1⁄2 oz penne (or gluten free)

 4 fl oz milk (or dairy-free alternative)

 5 1⁄2 oz broccoli cut into small florets & roughly diced

You might also like