Week 2: Real Food, Real Energy - The Next Step in Your Reset Menu

Week 2: Real Food, Real Energy – The Next Step in Your Reset Menu

There’s something powerful about momentum - once you start fuelling your body with real food, you begin to feel the difference. You think clearer, your digestion improves, and you naturally crave foods that give you energy rather than take it away.

This week continues our back-to-basics approach: wholesome meals that are simple to prepare, deeply nourishing, and full of protein, fibre, and micronutrients to support hormone balance and stable energy all day.

These recipes make 4 serves unless otherwise stated, keeping your blood sugar balanced, your mood steady, and your hormones happy.

Breakfasts:

1. Protein Pancakes with Greek Yoghurt & Berries

Serves: 1

Calories: 410 kcal

Macros: 33 g protein | 12 g fat | 40 g carbs

Ingredients

• 1 scoop vanilla protein powder

• ¼ cup oats

• 1 egg + 2 egg whites

• ¼ tsp baking powder

• ¼ cup Greek yoghurt (to serve)

• ½ cup berries

  
  

Method

Blend oats, protein, eggs, and baking powder with a splash of water or almond milk until smooth.

Cook spoonfuls in your pan for 1–2 min each side.

Serve with yoghurt and berries.

Meal Prep Tip: Double the recipe, keep leftovers in the fridge, and reheat in the toaster.

2. Savoury Breakfast Bowl

Serves: 1

Calories: 390 kcal

Macros: 30 g protein | 20 g fat | 12 g carbs

Ingredients

• 2 boiled eggs

• ½ cup cooked brown rice or quinoa

• ½ cup sautéed spinach or kale

• ¼ avocado

• 1 tsp olive oil

• Salt, pepper, chilli flakes

  
  

Method

Layer rice, greens, and eggs in a bowl.

Drizzle with olive oil and top with avocado and seasoning.

Meal Prep Tip: Boil eggs and batch-cook grains ahead for grab-and-go mornings.

Lunches

1. Salmon & Greens Nourish Bowl

Serves: 4

Calories: 460 kcal

Macros: 38 g protein | 20 g fat | 28 g carbs

Ingredients

• 4 salmon fillets (120–150 g each)

• 2 cups steamed broccoli or green beans

• 2 cups cooked basmati rice or quinoa

• 1 tbsp olive oil

• Juice of ½ lemon, salt, pepper

  
  

Method

Pan-sear salmon until crisp and cooked through.

Serve with rice and greens.

Drizzle with olive oil and lemon juice.

Meal Prep Tip: Store salmon and rice separately; reheat gently and add greens fresh.

2. Chicken, Avocado & Feta Wraps

Serves: 4

Calories: 420 kcal

Macros: 37 g protein | 16 g fat | 28 g carbs

Ingredients

• 500 g grilled chicken breast, sliced

• 4 wholegrain wraps

• 1 avocado, mashed

• ¼ cup feta, crumbled

• 1 cup baby spinach

• 1 tbsp Greek yoghurt or light mayo

  
  

Method

Spread avocado and yoghurt over wraps.

Add chicken, spinach, and feta.

Roll tightly and slice.

Meal Prep Tip: Wrap in foil for easy weekday lunches or picnic-style meals.

Dinners

1. Teriyaki Beef Stir-Fry

Serves: 4

Calories: 480 kcal

Macros: 40 g protein | 15 g fat | 35 g carbs

Ingredients

• 500 g lean beef strips

• 2 cups mixed veggies (broccoli, carrot, capsicum)

• 2 cups cooked rice noodles or rice

• 2 tbsp low-sodium soy sauce

• 1 tbsp honey or maple syrup

• 1 tsp sesame oil

  
  

Method

Sear beef in a hot pan.

Add vegetables and sauce ingredients.

Stir-fry until tender.

Serve over noodles or rice.

Meal Prep Tip: Make double sauce and freeze; swap beef for tofu or chicken for variety.

2. Mediterranean Baked Fish

Serves: 4

Calories: 430 kcal

Macros: 39 g protein | 18 g fat | 26 g carbs

Ingredients

• 4 white fish fillets (e.g., tarakihi, snapper, or hoki)

• 1 cup cherry tomatoes

• 1 zucchini, sliced

• ½ red onion, chopped

• 1 tbsp olive oil

• ½ tsp oregano, salt, pepper

• 1 cup cooked couscous or rice

  
  

Method

Preheat oven to 190 °C.

Place fish and veggies in a baking dish, drizzle with olive oil, season, and bake 15–20 min.

Serve with couscous or rice.

Meal Prep Tip: Add olives or capers for extra Mediterranean flavour.

3. Chicken & Sweet Potato Curry

Serves: 4

Calories: 490 kcal

Macros: 42 g protein | 16 g fat | 40 g carbs

Ingredients

• 600 g chicken breast, cubed

• 1 tbsp olive oil

• 1 onion, diced

• 2 cups sweet potato, cubed

• 1 tbsp curry paste (red or yellow)

• 1 cup light coconut milk

• 1 cup baby spinach

  
  

Method

Sauté onion and chicken until browned.

Add curry paste, sweet potato, and coconut milk.Simmer 15–20 min until tender. Stir in spinach before serving.

Meal Prep Tip: Freezes well - make a double batch for next week’s lunches.

Snacks

1. Greek Yoghurt Parfait

Calories: 230 kcal | 20 g protein | 10 g fat | 12 g carbs

Layer ¾ cup Greek yoghurt, ½ scoop protein powder, ¼ cup berries, and 1 tbsp nuts or seeds.

2. Boiled Eggs & Veggie Sticks

Calories: 180 kcal | 14 g protein | 10 g fat | 4 g carbs

Pair 2 boiled eggs with sliced cucumber, carrot, and hummus.

How to Meal Prep This Week

1️⃣ Batch proteins: Cook chicken, beef, or fish for 2–3 days at once.

2️⃣ Use sauces smartly: Homemade pesto, curry paste, or teriyaki bring variety without effort.

3️⃣ Prep carbs: Cook rice, sweet potato, and quinoa on Sunday.

4️⃣ Keep greens fresh: Wash and store spinach, lettuce, and herbs in airtight containers.

5️⃣ Stay consistent: When you’re consistent with fuelling your body, your energy, mood, and results compound week after week.

This reset isn’t about restriction - it’s about nourishment.

As you move into Week 2, notice how much easier it feels to eat well when you’re organised, hydrated, and focused on real food.

Cooking from scratch isn’t just good for your health - it’s one of the simplest ways to come home to yourself.