Les Mills Fuel

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Les Mills Fuel Reset

How’s your relationship with food going? suggestions into your life. You do it in a way that
Have you ever explored the type of eating that works for you — all with the goal to discover how you
works best for your body? can feel healthier, happier and more energized.

This Les Mills Fuel Reset will help you experience So results will vary. This reset is a very personal
the remarkable physical and emotional benefits that experience. Everyone will get something different
come from fueling your body with food that serves out of the next six weeks — and that’s the beauty
YOU best. of it. The one thing we can be sure of … you’ll make
friends with food and set patterns that feel great and
Our aim is not to tell you what you should and
bring you joy.
shouldn’t eat. Instead, we’re here to help bring
awareness to what you’re eating. We’ll guide you
to a better understanding of different types of food,
so you can find out what foods make you feel good,
happy, satisfied and energized.

By adding intention to your nutrition you’ll start

Diana Archer Mills
to feel much more in control of your energy levels
Les Mills Creative Director
and have a better understanding of your eating
habits – which is key to your physical and emotional
wellbeing.

This is no quick fix diet! And you won’t be taught

any magic tricks that you can use to instantly reach
your goal. Instead, this is an experience where Bas Hollander
from week to week you find ways to implement Les Mills Education Director

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WEEK ONE
MACRONUTRIENTS AND FOOD JOURNALING

Don’t forget to look after your

body and mind as you go through
There are three main macronutrients that our this journey. If at any stage you
feel overwhelmed, we suggest Carbohydrates Protein Fat
bodies need to function properly — carbohydrates,
you take time out and try a
4 5 - 6 5 % O F Y O U R TOTA L C A L O R I E S * 1 0 - 3 5 % O F Y O U R TOTA L C A L O R I E S * 2 0 - 3 5 % O F Y O U R TOTA L C A L O R I E S *
proteins, and fats. short 10-minute meditation.
BODYBALANCE #81 Meditation
Function Function Function
Do you have a good handle on whether you’re is a great place to start.
• Energy • Building blocks to grow, build • Energy
getting the mix of macronutrients you need? + repair
Complex carbohydrates come from: • Carrier of fat-soluble vitamins
How is what you’re eating affecting your mental and • Vegetables Animal-based protein sources: Structural component of cells
• Meat Other biological functions
physical health? The best way to find out is to start • Fruit
• Poultry Trans fat sources (advised to be
tracking your food intake. This is where your food • Grains
limited to less than 1% of your total
• Fish
• Pasta intake)
journal comes in. • Eggs
• Bread • Baked goods

• Dairy • Margarine
Be sure to watch the week one video. You’ll find out • Legumes and pulses
• Fast/fried food

more about what to expect over the next six weeks, Simple carbohydrates come from:
Plant-based protein sources include: Saturated fats can be found in animal
• Beans products such as:
freshen up on macronutrients and get set up for • Candy
• Lentils • Beef
• Cookies
success with your food journal. • Lamb
• Nuts
• Soda • Pork
• Seeds • Cream
• Soy • Butter
• Cheese

Unsaturated fats are the healthiest

fats and can be found in:
• Avocados
• Nuts and seeds

MACROS + JOURNALING •
•
Oils
Fish like salmon, mackerel,tuna

*Dietary Guidelines for Americans 2015-2020

Week 1 Les Mills Fuel Reset J O I N U S O N FA C E B O O K

Join the Les Mills Fuel Reset Facebook Group. This group is where you’ll find plenty of
motivation and support, so make sure you’re part of the action!
 Task One Task Two

YO U R F O O D J O U R N A L I D E N T I F Y PAT T E R N S SMALL CHANGE, BIG DIFFERENCE

Keep a journal of everything you eat and drink this In the box below write down any patterns you notice Review your food journal and think about where you
coming week. (We encourage you to keep it up for over time. Both patterns that make you feel good, as could make small changes. Often the small changes
the full six-week journey, as it will provide you with well as patterns that don’t make you feel good. can make a big difference. It could be as simple as
some really interesting insights throughout the stopping snacking on your children’s leftovers — it’s
process.) You can use the table on the next page or PAT T E R N S amazing how many extra calories you can consume
use a digital journal option. by eating leftover sandwich crusts! In the box below
record one or a few small changes you plan to make
Be sure to record how you felt mentally, emotionally,
over the next few weeks. At the end of the challenge
and physically straight after a meal, as well as two
you can record the difference you noticed.
hours after. Record as much detail as you can. Ask
yourself … How do you feel physically? Are you
SMALL CHANGES
bloated? How do you feel emotionally? Did you
notice any changes to your skin? Are you more tired
than usual?

This journal will provide you with a really good

insight into your daily habits, and get you thinking
about what small changes you can apply to better
serve your body.

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YOUR FOOD JOURNAL
S AT I E T Y L E V E L S :

1 STILL HUNGRY
2 S AT I S F I E D
3 FULL
4 STUFFED
5 SICK

Day Time Food / Drink Satiety How I Felt Immediately How I Felt Later

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YOUR FOOD JOURNAL
S AT I E T Y L E V E L S :

1 STILL HUNGRY
2 S AT I S F I E D
3 FULL
4 STUFFED
5 SICK

Day Time Food / Drink Satiety How I Felt Immediately How I Felt Later

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YOUR FOOD JOURNAL
S AT I E T Y L E V E L S :

1 STILL HUNGRY
2 S AT I S F I E D
3 FULL
4 STUFFED
5 SICK

Day Time Food / Drink Satiety How I Felt Immediately How I Felt Later

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WEEK ONE RECIPES
The Best Breakfast Ever Falafel Burgers K.G’s Vegetable Bread
by Jackie Mills by Bevan James + Jo Eyles by Kylie Gates

Ingredients Ingredients Dry ingredients

Toast (this is exceptional with GF seed loaf) 400g can chickpeas (rinsed and drained) ½ cup coconut flour
Avocado 1 small red onion 1 cup of arrowroot
Sauerkraut 1 garlic clove 1 tsp bicarb of soda
2 poached eggs A handful of parsley 1 tsp baking powder
1 tsp ground cumin 1 cup pumpkin seeds
Method 1 tsp ground coriander Salt
Put your toast on the bottom, avo next, then sauerkraut, ½ tsp of chili powder (optional) Wet ingredients
and egg on top.
2 Tbsp flour 2 Tbsp apple cider vinegar
2 Tbsp sunflower oil 1 ½ cups of grated broccoli
“This tastes delicious and has all the nutritional things
I need for hours.” Warmed pita breads to serve with tomato salsa and salad. ½ cup goats cheese

— Jackie Mills 6 eggs

Method
It’s easy! Drain chickpeas and pat dry. Put them into a Method
blender with red onion, garlic, parsley, cumin, coriander,
Mix the dry ingredients well. Then mix the wet ingredients
chili powder (optional), flour and a pinch of salt. Blitz it up
well. Mix the wet into the dry, stirring to mix well until all
until fairly smooth. Have a taste (a squeeze of lemon juice
the wet mixture is used. Line a tin with greaseproof paper
is a nice addition here). The consistency should be not too
and spoon the mixture into the tin. You can add a few extra
sticky – you may need to add a little more flour so that you
pumpkin seeds to the top if you like. Cook at 170°C for 45
can then shape into four patties (or lots of small patties).
minutes. Turn the tin half way through the cooking time.
Pop into the fridge to set slightly (about 30 minutes).
Heat 2 Tbsp of oil in non-stick fry pan. Fry the falafel until
“Super healthy, providing a great source of low GI
golden brown on each side.
carbohydrate. It’s a great snack!”
— Kylie Gates
Serve in pita breads with salsa, lettuce and any other
fillings you like in a burger – a little garlic aioli is great!

“Tasty, quick, healthy and easy! A true favorite!”

— Bevan + Jo
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WEEK TWO
FINDING THE RIGHT ADVICE + SNACK SWAPPING
As you bring more awareness to
your eating you may also find it
helpful to introduce a couple of short
mindfulness sessions to your weekly
routine. We suggest you start with
Les Mills Mindfulness Body Scan 1

There’s an overwhelming amount of nutrition

advice out there, and it’s certainly not all created
equally! Following the nutrition guidelines of a global
authority such as the World Health Organization is a
great place to start. There are also healthy nutrition
guidelines for most countries, which can be helpful
as they are based on culture and what’s common to
eat in your region.
Watch the week two video. You’ll find tips about how
to find the recommendations that work best for you.
Plus there’s added snack inspiration too!
Task One
This week we want you to find the healthy nutrition
guidelines for your country or region, read them
through and think about what change you could
make that aligns with the overarching themes
around healthy eating.
Record a change you could incorporate in your diet
that helps you on your journey.
MY CHANGE IS:
Task Two
One of the most common habits people experience
is unconscious snacking. Or in other words; not
knowing what we are really putting into our bodies
so we end up eating more than we need. Chances
are, you may be choosing snacks that don’t satisfy
your needs or make you feel good. There may be
other options that will leave you feeling fulfilled and
happy. This week choose two snacks that you think
you could replace for healthier alternatives and
record them below.

CURRENT S NACK #1

H E A LT H I E R A LT E R N AT I V E # 1

ADVICE + SNACKS CURRENT S NACK #2

H E A LT H I E R A LT E R N AT I V E # 2

Week 2 Les Mills Fuel Reset

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WEEK TWO RECIPES
Adding protein to your oats
Proats (Protein Oats) shifts the macronutrients Sugar-free Macaroons Choco Berry Fudge Balls
and helps you feel fuller
by Khemani Chatly for longer. You can pick up by Des Helu by Kaylah-Blayr Fitzsimons-Nu’u
protein powder at your local
supermarket.
Ingredients Ingredients Ingredients
35g rolled oats 2 large egg whites (room temperature) 500g pumpkin
Ingredients like hemp hearts,
50g egg whites (optional) 1/3 tsp stevia sweetener 100g protein powder
protein powder, raw cacao and
30g (or one scoop) protein powder ½ tsp vanilla extract 100g strawberries ground almonds make this
100g berries 1 ½ cups (90g) unsweetened coconut flakes 40g raw cacao snack super nutritious. You can
find all of these ingredients
15g peanut butter 3 ounces (85g) dark chocolate, chopped 50g hemp hearts at your local supermarket or
1 tsp coconut oil 30g ground almonds health foods store.
125ml almond milk
Method
Method 100g dark chocolate
Add oats and water in a pot and place to boil over stove.
Preheat the oven to 180°C. Line a baking sheet with ½ Tbsp apple cider vinegar
Once it starts to simmer, lower the heat and add in egg
parchment paper and set aside. Put the egg whites in a
whites while stirring super well. When it is well mixed and ½ tsp vanilla extract
large mixing bowl and add the stevia and vanilla. Beat with
cooked add in protein powder and stir once again. Add in
an electric mixer until the egg whites are opaque and stiff
any toppings you fancy. Method
peaks form when you lift the beater straight up. Gently
fold the coconut into the egg whites with a rubber spatula. Mix up the pumpkin, protein, ground almonds, hemp
“This is my go-to breakfast because I have the biggest
Use an ice cream scoop or soup spoon to make balls about hearts, raw cacao, vanilla, apple cider vinegar and
sweet tooth! I feel like I am eating dessert every morning
the size of a walnut and drop them on the baking sheet. half of the almond milk in a bowl until it becomes a
– and I am being adequately fueled to teach my classes
Bake for 15 minutes until golden brown. smooth dough. Add the chocolate, strawberries and the
thanks to the healthy sources of carbohydrates, fats
remainder of the milk. Mix it all up. Roll the dough into
(depending on toppings) and protein. It’s super quick and
Put the chocolate in a small saucepan and cook over low small balls.
delicious!”
heat, stirring constantly until chocolate is ¾ melted.
— Khemani Chatly
Remove from heat, add coconut oil, and continue to stir “This snack is very easy to prepare and take on the go.
until chocolate has melted. Gently pick up the macaroons It gives me the fuel that I need to be able to teach my
by the top and dip the bottom in the chocolate. Chill until classes.”
the chocolate has set. — Kaylah-Blayr Fitzsimons-Nu’u

“We love making these at our house. They are super fun to
make and even more fun to eat. The kids love it!”
— Des Helu

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WEEK THREE
MICRONUTRIENTS

Vitamins and minerals are what we call

micronutrients. They are vital for our survival, but
our body doesn’t make sufficient quantities, so it’s
important that we get a balance of micronutrients
from our food. Different vitamins and minerals come
from different types of food groups. And a fun way
to ensure you get the variety you need is to eat a
colorful array of foods. THINK: Eat the rainbow!
Task One
Think about all the different colored foods you can
eat. Write down as many nutritious foods you have
access to in each color group and aim to eat them all
this week.
Task Two
At the end of each day reflect on how color-packed
your eating was and record below.
Super colorful (all 6 color groups)
Colorful (3-5 color groups)
Not very colorful (2 or less color groups)

Watch the week three video. It’s where you’ll

H O W C O L O R F U L?
discover lots of easy to digest information about RED FOODS ORANGE FOODS

where to find the vitamins and minerals your 1. 1. M O N D AY

body needs. 2. 2.
3. 3. T U E S D AY

4. 4.
5. 5. W E D N E S D AY

Y E L LOW FO O D S GREEN FOODS T H U R S D AY

1. 1.
F R I D AY
2. 2.
3. 3.
S AT U R D AY

MICRONUTRIENTS
4. 4.
5. 5.
S U N D AY

B LU E / P U R P L E FO O D S WHITE/BROWN FOODS

1. 1.
2. 2.
3. 3.
Week 3 Les Mills Fuel Reset 4. 4.
5. 5.

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WEEK THREE RECIPES
Beet Hummus Red Pepper Sauce with Cauliflower Rice Peanut Tofu and Noodle Salad
by Vili Fifita by Phillip Mills by Grace Stevens

Ingredients Ingredients Ingredients

1 medium raw beetroot A jar of red peppers Firm tofu (about half a pack)
1 can raw sprouted chickpeas 2 Tbsp balsamic Noodles (any kind you have, udon, rice, soba, etc.)
2 Tbsp tahini Cauliflower rice ingredients: Salad ingredients (I like mesclun, coriander, parsley, cucumber,
1 Tbsp cold pressed olive oil carrot, onion and capsicum)
Cauliflower
Juice of 1 large lemon Olive oil
½ red onion
1 large garlic clove Peanut butter
1 Tbsp olive oil
Himalayan salt to taste Maple syrup or agave
1 cup arborio/risotto rice
Soy sauce
4 cups vegetable or chicken stock
Method Lime or lemon juice
Pepper and salt to taste
Chili powder (optional)
Put all the ingredients into a blender and mix everything until
smooth. Then transfer the hummus to a bowl. Serve with healthy
Method Method
crackers, pieces of avocado, red onion, cucumber
or tomato. To make the sauce: Blend together the jar of red peppers and the Chop tofu into small cubes, press water out with a paper towel
balsamic. and lightly coat in olive oil and soy sauce. Bake in oven at around
“I love the flavors of these individual ingredients – and when you 180°C until golden brown, crispy on outside and soft in the
mix them together all these individual ingredients taste even To make the cauliflower rice: Either finely chop or blitz cauliflower middle. Cook a handful of noodles according to packet directions.
better. It’s really quick to make and you can easily pop it in a in a blender until it looks like rice. Set aside. In a large sauté pan Drain and cool. In a new pot, combine roughly 1 tsp of peanut
container for a quick snack.” put finely chopped red onion and olive oil. Brown the onion and butter, 1 tsp of maple syrup, 1 tsp of soy sauce and 1 tsp of lime
— Vili Fifita then add rice and gently fry, making sure the rice doesn’t burn. or lemon juice with a dash of hot water (you can adjust these
Add vegetable or chicken stock to the pan gradually – about amounts to your personal taste and add chili if you like heat).
a cup at a time. Stir consistently to avoid any sticking to the Bring to simmer and wait for it to thicken slightly. Chop, dice or
bottom of the pan. When the liquid is gone, add the next cup of grate salad ingredients. Combine salad, noodles and tofu and
stock. Keep doing this until the risotto is soft and palatable. Add pour the peanut sauce over the top. Enjoy!
the cauliflower now and cook for a further 5-10 minutes until the
Top tip: If you want a more warming meal, simply bake some broccoli
texture is consistent, without any hard bits. Add salt and pepper
with the tofu and have broccoli instead of salad.
to taste, and serve covered in the red pepper sauce. Yum!

“This is super yummy, filling and nourishing without feeling heavy in

“We have this family favorite as a family meal almost every week.
your stomach. It’s a good source of vegan protein, you can have it on
All of my grandkids, who are rather fussy eaters, enjoy it. I am
the go for lunch or dinner, and it can easily be changed depending on
always sure to add extra sauce as it is so delicious!”
what you have in the fridge or pantry.”
— Phillip Mills
— Grace Stevens
WEEK FOUR
ADDED SUGAR

A different name for carbohydrates is sugars.
Table sugar (sucrose) sits within the carbohydrate
macronutrient group and is added to food to make
it taste sweeter (added sugar).
Added sugar is found in things like cookies, candy,
and soda (and many other surprising places). It’s
considered ‘empty calories’ as it provides only
calories or energy to the body, not much more.
Other carbohydrates from fruits, veggies, grains,
etc. provide energy along with other nutrients (like
Watch the week four video. You’ll discover the
surprising places sugar hides and how you can
satisfy your sweet tooth in the healthiest ways.
SUGAR
Task
Become a sugar detective and identify where added
sugar is sneaking into your diet. Then think about
small changes you can make that will minimize
your added sugar intake and write them in the chart
below. Perhaps it’s switching your coffee with sugar
for coffee with oat milk? (It’s just as delicious!) Or
swapping your favorite mayonnaise or spread for a
low-sugar alternative?

vitamins, minerals, and fiber), which makes them

MEALS / SNACKS IN MY H E A LT H I E R A LT E R N AT I V E S
much more valuable. C U R R E N T D I E T T H AT
F E AT U R E A D D E D S U G A R
Week 4 Les Mills Fuel Reset
Added sugar is disguised in all sorts of places;
ketchup, sauces, canned foods, dried fruits,
packaged meals, alcohol. You can spot it when you
read nutritional labels and see words such as; sugar,
corn syrup, sucrose, and fructose.

D I D YO U K N O W. . .
A glass of wine can contain more than a teaspoon
of added sugar. And there can be one teaspoon of
added sugar in every tablespoon of ketchup.

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WEEK FOUR RECIPES
Healthy Quick Smoothie Bowl Chocolate Berry Mousse Vegan Banana Bread
by Ben Main by Mark Nu’u-Steele by Khiran Huston

Ingredients Ingredients Ingredients

1 scoop of protein powder 3 avocados 4 medium ripe bananas
1 banana 1 cup coconut cream 1/4 cup vegetable oil
Water or oat milk 200g strawberries 1/4 cup almond milk or any unsweetened non-dairy milk
Ice cubes (lots) 200g blueberries 1 Tbsp agave
To garnish: mixed berries, granola, coconut shavings, cacao 40g chocolate protein powder If you don’t have protein 2 tsp pure vanilla extract
nibs 30g collagen creamer powder or collagen creamer 2 cups flour of your choice
at home you can pick it up
1 Tbsp raw cacao at your local supermarket. 2 tsp cinnamon
Method 1 tsp cinnamon 1 tsp baking soda
There is an art to making a good smoothie, here’s the Stevia to taste 1/2 tsp salt
secret... Put ice in a blender until it’s 80% full. Then add 20% Sliced banana, for topping
of either water or oat milk. Add the scoop of protein powder
and the banana and blend. The trick is to blend it thoroughly, Method
then stop blending and give the blender a good shake. Then Put all the ingredients (except the strawberries) in a bowl Method
blend it again. Keep blending until you hear the blender make and mix it all together. Then, drown the strawberries into the Preheat oven to 180°C. In a large mixing bowl, roughly mash
the satisfying RRRRRGRRRRGRRR-sound. Put the smoothie mousse. Let it all set in the fridge for at least two hours. the bananas. Add the agave, oil, vanilla, and almond milk,
in a bowl and garnish as you please — I go for a little bit of and whisk to incorporate. Mix in the flour, baking soda, salt
everything! “I love this recipe because it tastes great! And it’s so cool that and cinnamon and stir until combined. Do not over mix, or
something that tastes this amazing also has anti-oxidant and the banana bread can come out dense! Transfer the batter to
“I love this because it’s easy to make and it tastes like a anti-inflammatory benefits as well. It’s perfect for when I’m your prepared pan, and top with the extra banana slices. Bake
dessert. Plus it’s packed with good nutritious things!” a bit sore from training, or when I need a sweet treat if I am for about 35 minutes, then cover with foil and bake for 10-15
— Ben Main eating well.” minutes longer, until a toothpink inserted in the center comes
— Mark Nu’u Steele out with just a couple crumbs.

“I love this for breakfast with coconut yoghurt and fruit, or

as a snack or even lunch. And if I ever have any left over it
freezes well too.”
— Khiran Huston

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WEEK FIVE
D I E T S + M I N D F U L E AT I N G
Whatever your goal; losing weight, gaining weight,
eating healthier, feeling more energetic… the best
diet is a diet that gives you all the nutrients your
body needs, AND one that works for you in the
long run.
While there is a multitude of diet plans out
there, following a strict diet is difficult, and often
ineffective.
Success comes when you don’t feel like you’re
restricting yourself too much, and your diet
realistically fits with your lifestyle. This is why a soft
approach where you implement small change is key.
In time, these small shifts in the right direction will
create a big difference.
Something that can really help is becoming more
present when you eat. This is called mindful eating.
Why not extend your mindfulness beyond
just your eating? You might like to give the
Les Mills Mindfulness Labelling Thoughts
session a go. These short mindfulness
sessions can help you bring more focus to
all aspects of your life.
Watch the week five video. You’ll learn the truth
about dieting and get some great advice on how
mindful eating can be a much better approach.
DIETS + MINDFUL EATING
Week 5 Les Mills Fuel Reset
H O W TO M A K E M I N D F U L E AT I N G
W O R K F O R YO U
• Engage all of your senses. Look at your food,
smell it, enjoy the feel of eating and the taste.
• Only focus on the meal in front of you.
• Check-in with your emotions while you’re
eating. Try to notice your feelings and not judge
yourself. Is there guilt? Is the meal making you
feel better about something?
• Try to slow down, chew more. Can your meal
become a ritual rather than a chore?
• Think about where your food has come from and
be thankful for having food to nourish your body.
• Notice when you are satisfied.
Task
Put your mindful eating into practice and keep a
mindful eating journal during the week ahead. Start
meals with the intention to be more mindful. Then
after your meal, write down what you have eaten
and what you noticed while you ate — physically and
emotionally. You can use the mindful eating journal
on the following pages.
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YOUR MINDFUL
EATING JOURNAL
D AY TIME DESCRIPTION OF FOOD HOW MINDFUL W H AT D I D Y O U N OT I C E W H I L E Y O U AT E ? W H AT C A N Y O U F O C U S O N N E X T T I M E Y O U
WERE YOU? P R A C T I C E M I N D F U L E AT I N G ?
What did you see? What did you smell? What flavors/
Use a scale of 1 to 5, tastes did you experience? What was your emotional
where 1 = not at all state pre and post-meal? Did you feel fuller faster?
mindful and 5 = very
mindful

16
YOUR MINDFUL
EATING JOURNAL
D AY TIME DESCRIPTION OF FOOD HOW MINDFUL W H AT D I D Y O U N OT I C E W H I L E Y O U AT E ? W H AT C A N Y O U F O C U S O N N E X T T I M E Y O U
WERE YOU? P R A C T I C E M I N D F U L E AT I N G ?
What did you see? What did you smell? What flavors/
Use a scale of 1 to 5, tastes did you experience? What was your emotional
where 1 = not at all state pre and post-meal? Did you feel fuller faster?
mindful and 5 = very
mindful

17
YOUR MINDFUL
EATING JOURNAL
D AY TIME DESCRIPTION OF FOOD HOW MINDFUL W H AT D I D Y O U N OT I C E W H I L E Y O U AT E ? W H AT C A N Y O U F O C U S O N N E X T T I M E Y O U
WERE YOU? P R A C T I C E M I N D F U L E AT I N G ?
What did you see? What did you smell? What flavors/
Use a scale of 1 to 5, tastes did you experience? What was your emotional
where 1 = not at all state pre and post-meal? Did you feel fuller faster?
mindful and 5 = very
mindful

18
YOUR MINDFUL
EATING JOURNAL
D AY TIME DESCRIPTION OF FOOD HOW MINDFUL W H AT D I D Y O U N OT I C E W H I L E Y O U AT E ? W H AT C A N Y O U F O C U S O N N E X T T I M E Y O U
WERE YOU? P R A C T I C E M I N D F U L E AT I N G ?
What did you see? What did you smell? What flavors/
Use a scale of 1 to 5, tastes did you experience? What was your emotional
where 1 = not at all state pre and post-meal? Did you feel fuller faster?
mindful and 5 = very
mindful

19
WEEK FIVE RECIPES
Jackfruit Nachos Banana Berry Cacao Ice Cream Homemade Oven Hangi
by Kelly MacDonald by Kayla Atkins-Gordine by Dannielle Lally

Ingredients Ingredients Ingredients

1 Tbsp coconut oil 2 frozen bananas 1 cabbage
1 tsp ground cinnamon 300g frozen berries 250g kumara
1 tsp cumin seeds 2 cups frozen spinach 250g pumpkin
2 tsp chipotle tabasco 2 Tbsp raw cacao 250g potatoes
1 Tbsp apple cider vinegar Plant milk (to create desired consistency) 1 tray of chicken (drumsticks or thighs)
4 Tbsp BBQ sauce (GF preferable) 1 tray of pork (slices or chops)
200g chopped tomatoes Method 1 tray of lamb (shoulder)
2 x 400g cans young jackfruit in salted water Blend for a long time in a powerful blender. Serve with some
granola sprinkles, a chunk of sugar-free dark chocolate and a Method
dollop of coconut yoghurt.
Method Cover the bottom of a deep roasting dish with foil. Place a
Put onion and spice in your pan. Cook until brown then add flat layer of cabbage leaves. Evenly place chicken, pork and
the sauces, tomato and jackfruit. Simmer for 20 minutes until “I have a sweet tooth and love cacao/chocolate. This is a lamb on cabbage. Cut and peel the kumara, pumpkin and
the water has reduced. Add to corn chips (GF preferably), top go-to dessert or snack because it’s quick and easy to make, potatoes and layer on top of the meat. Drizzle ¼ cup of water
with homemade guacamole, nutritional yeast and coconut full of nutritious goodness, and you can get creative with over the top. This will help the food steam (be careful not to
yoghurt. toppings — I love coconut, it’s such a good healthy fat.” add too much as you don’t want the food sitting in a pool of
water). Season with salt and pepper. Place another flat layer
— Kayla Atkins-Gordine
“It’s so easy, nutritious and delicious!” of remaining cabbage leaves. Seal the roasting dish with foil,
— Kelly MacDonald
pinching at the corners to enclose all the kai (food). Bake at
220°C for one hour, and then reduce to 180°C for another two
hours.

“The hangi is a traditional Maori method of cooking in the

ground. This recipe is adapted for modern lifestyles by using
the oven. It makes use of everyday ingredients and can be
easily substituted for whatever you have in your fridge. It’s a
simple and healthy dish to be shared with the entire whanau
(family).”
— Dannielle Lally

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WEEK SIX
B E I N G P R E PA R E D
Spontaneity is cool and brings joy into your eating.
But feeling unprepared can bring stress, lack of
options, and result in eating things that don’t serve
us well. This is why it’s awesome to do some food
planning and think ahead about how you’re going
to fuel your body. You might be the type of person
who wants to cook and store every meal for the rest
of the year, or you could simply want to have a few
options on hand for when you need a quick, easy
and healthy meal. Either way, spending a little extra
time on food preparation will help you feel in control.
Watch the week six video. This video is jam-packed
with lots of tips that will help set you up for a lifetime
of healthy and joyful eating.
BEING PREPARED
Week 6 Les Mills Fuel Reset
Task One
Think about the things that catch you off guard and
make it hard for you to stick to your goals during the
week. It might be a business lunch? Or maybe it’s
the tempting snacks at the gas station? Or perhaps
it’s the rushed mornings getting the kids ready?
Think about what challenges you face and list them:
YO U R C H A L L E N G E S :
Task Two
Now’s your chance to design a battle plan and come
up with some possible ways to deal with these
struggles. Part of your plan could be food prepping.
Be as specific as you can here, and consider what
will you prep and when will you prep it. Your battle
plan might also consist of not buying anything that
will not serve your body. Essentially, you need to
think about what actions will keep you on track and
help you refocus if you have some struggles. And
don’t worry if you don’t get it right the first time. You
can always change your plan or approach.
YO U R B AT T L E P L A N :
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REFLECTION
We hope you are really proud of yourself for taking
on this Les Mills Fuel Reset. It’s hard to change
habits we have practiced for years on end, but with
patience and persistence, anything is possible.
You’ve undoubtedly learned some key things about
yourself and your relationship with food ­— so don’t
stop now! Keep moving and learning. Remember,
every day is going to be different, so if one day is
less than ideal, don’t beat yourself up, learn from it.

This is your page to reflect on what your relationship

with food has been like in the past, what it is now,
and how it can be moving forward.

Here you can document for yourself what your

unconscious habits around food were, what you
have learned through this process about how you
are inclined to use food, and most importantly what
works best for you nutritionally. Think about what
makes you feel amazing.

Use this page as a resource for the

future if you are ever feeling off track or
lost. Remind yourself of what this process
has done for you, emotionally, mentally and
physically. Use it to keep growing.

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WEEK SIX RECIPES
Danish Power Breakfast Baked Protein Oat Loaf Pickled Onion (or whatever you want to pickle)
by Glen Ostergaard by Denice Burr by Chris Richardson

Ingredients Ingredients Ingredients

½ cup rolled oats
½ - 1 cup whole milk/oat milk/rice milk
1 scoop whey protein powder (vanilla is best)
½ banana, chopped
A handful of dried raisins
Method
Soak oats in milk for 30 minutes until it’s sludgy. Mix in
protein powder, adding more milk if it’s too solid. Add fruit
and eat.
“I often eat this at night time if I know I am getting up early
for a run or a ride. Oats are a really good source of carbs and
fiber also high in protein and fat compared to other grains.
This breakfast is very high in vitamins and minerals too. The
Danes eat cold oats for breakfast with milk just look how big
and strong the Vikings were!”
— Glen Ostergaard
100g plain fat-free Greek-style yoghurt
25g vanilla whey powder
50g unsweetened applesauce
1 egg
40g steel cut oats
50g grated courgette/zucchini
Method
Combine oats with courgette and leave for 10 minutes. Mix all
ingredients together and pour into a greased loaf tin. Cook at
200°C for approximately 30 minutes.
“This is quick, easy and tasty. It can be eaten hot or cold – I
love it warm with yoghurt on the side! From this basic recipe
you can add any berries or other fruits you like. And don’t
worry about the courgette – you won’t taste it!”
— Denice Burr
1 large red onion
Vinegar of your choice
Water
Salt
Optional: Sweetener (stevia or honey)
Method
Slice the onion and place it into a container. Use a 50/50 ratio
of vinegar and water to cover the onion slices. Season with
some salt and the sweetener (if you wish). Allow it to sit for at
least 20 minutes before eating it.
You can do this with many other foods. Some of my favorites
are carrots, cucumbers and capsicum. You can always add
some chili if you like heat too!
“It’s quick. It’s simple. And it’s a great way to add some spice
to your life.”
— Chris Richardson

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