PREP 5mins | COOK TIME 10mins | Serves 1
BREAKFAST: PROTEIN SMOOTHIE BOWL OR LADY SHAKE
INGREDIENTS (5 min | Serves 1)
1 Banana (chopped)
1 passionfruit or handful blueberries
2 cups (180g) Cobani plain Greek yoghurt
1 Tablespoon coconut flakes toasted
8 almonds (can buy flaked ones otherwise chop)
1 Tablespoon pepitas
1. Mix banana, strawberries, and yoghurt and mix
2. Add the rest of the ingredients on top and eat!
LUNCH: CHICKEN QUESADILLA OR LADY SHAKE
INGREDIENTS: (10 min | Serves 2)
300g chicken breast
2 wholemeal mountain bread
1/2 small red onion
1/2 teaspoon minced garlic
handful spinach leaves
1 cup shredded cheese
2 tablespoons Salsa (whatever strength you prefer)
1.On a hot pan spray with oil and cook chicken slices (approx. 5 minutes or until cooked through)
2.When chicken almost cooked add onion, mushrooms and garlic to pan
3.On each wrap place half chicken, onion, mushrooms, spinach, cheese and salsa and salt and pepper to taste
4.Pop in sandwich toaster approx. 3 minutes or until cheese melted ENJOY!
DINNER: HEALTHY BEEF BOLOGNESE
INGREDIENTS: : (15 min | Serves 4)
600g beef mince
2 carrot diced
1 brown onion chopped
2 large handfuls Kale
1 large zucchini
handful mushrooms – or approx 1C chopped
400g tinned tomatoes
2 cloves garlic crushed (or 1 teaspoon minced garlic)
1/2 cup water
2 tablespoons parsley finely chopped
ADAMS TIP: if you really want a healthy lean option use kangaroo mince
1.Heat frypan and spray with oil
2.To hot pan add carrot, onion, and mince and mix till brown
3.Add mushrooms, kale, and zucchini
4.For sauce add to pan tinned tomatoes, garlic, 1/2 cup water, and parsley
5.Stir well and let simmer for 5 minutes and eat
SNACKS (X 2)
- 1 handful of nuts walnuts cashews almonds macadamias brazil nuts NO PEANUTS
- OR Lady Bar
5min Prep | 10 min Cooking Time | Serves 4
600g lean beef (sliced)
1 punnet cherry tomatoes
1 red onion (thinly sliced)
1/2 capsicum (sliced)
1 small red chilli
1 cup grated cheese
1 Tablespoons (50g) extra light sour cream
4 slices wholemeal mountain bread
Preheat oven 180 degrees
Heat frypan and spray with oil
Add onion, capsicum, lean beef, and red chili and cook approx 5 minutes or until beef cooked to your liking … with 1 minute to go add tomatoes
Whilst beef cooking in oven toast mountain bread till crisp then snap into pieces
Smash avocado with a fork
In a big bowl (or 4 if you don’t want to share!) place mountain bread pieces, beef mix
Top with avocado, sprinkle with cheese and sour cream
The Lady Shake Challenge is a 30-day health and wellness program that has been designed by our expert team. We focus on real woman and real results in the comfort of your own home.
Do it anytime, anywhere and no thinking required. Workout with our amazing trainers on your mobile device, computer, and no gym or fancy equipment is needed just 10 minutes a day to be the best version of you.
No matter your fitness level or age we have you covered. Here is a little look into what our exercise program looks like!
Most ladies think exercise is the most important factor in losing weight but weight loss starts in the kitchen, not the gym. Remember, no matter how much you exercise you can’t out train a bad diet.
With The Lady Challenge, you will still get to enjoy your favourite foods with no calorie counting. Our menu includes yummy healthy foods the whole family can enjoy.
Easy to follow recipes on your mobile or tablet along with healthy eating and cooking tips. Easy to follow recipes on your mobile or tablet along with healthy eating and cooking tips. Your body needs fuel to burn. We’ll show you the right food to pair with our workouts that’ll make you feel healthier and more energetic.
Check out how it started as a single man’s journey and ended in a couples transformation!