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8 week challenge week 4
Welcome to Week 4 Meal Guide This week continues to focus on high-protein, whole-food and gluten-free meals to support energy, metabolism, gut health and hormone balance. Feel free to swap meals, repeat favourites and adjust portions based on your hunger and routine. This week we’ve also added an easy slow cooker recipe option that can be prepared in the morning before work to make busy days more manageable while still supporting your goals.
Herb Tuna Filling
Enjoy in a sandwich, wrap, or over rice with salad.
Prep Time
5 minutes
Protein
27g
Go to recipe
Peanut Lime Chicken with Cucumber & Mint Salsa
Prep Time
15 minutes
Total Time
30 minutes
Protein
30g
Go to recipe
Peanut Lime Chicken with Cucumber & Mint Salsa
Prep Time
15 minutes
Total Time
30 minutes
Protein
30g
Go to recipe
For
4
M
I
Fruit and Vegetables
525 g Kipfler potatoes
2.4 cup Frozen peas
1.5 bunch Asparagus
1.5 bunch Spring onion
4.5 cup Baby spinach
20 Orange
20 Kiwi fruit
2.3 Red onion
6 Lime zest
6 Lime juice
6 cloves Garlic
3–4 Baby cucumbers
2 Green apple
2 Avocado
4 Spring onions
0.5 cup Goji berries
4 cup Warm berries
1.6 Onion
0.8 Fresh fennel
2 Clove garlic
2 stick Celery
2 Carrot
300 g Button mushrooms
2 Zucchini
2 Eggplant
8 cups Fresh spinach
267 g Mixed oriental mushrooms
0.7 Green capsicum
133 g Snow peas
1.3 Limes
1.3 Shallots
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