MACRO PLANNER & PREP APP

Mince (Beef & Turkey)

1. Heat a large non-stick skillet over medium-high heat.
2. Add your 5% beef or turkey mince. Break it apart with a spatula as it browns.
3. Once cooked, stir in passata (especially for turkey) and let simmer until thickened. Portion and store.

Poultry & Pork

1. Preheat oven to 200°C (400°F).
2. Place chicken breasts and pork medallions on a foil-lined tray. Season to taste.
3. Bake for 20-25 minutes until safe internal temp is reached. Slice and store.

Seafood

1. Roast fillets or prawns at 180°C (350°F) for 10-14 mins, or pan-sear 3-4 mins per side.
2. Note: Canned tuna requires no prep—just drain and serve!

Starches (Rice, Pasta, Couscous)

1. Rice: Rinse well. Cook in rice cooker or stove (1:2 ratio) until fluffy.
2. Pasta: Boil in salted water until al dente, drain, let cool.
3. Couscous: Pour boiling water over dry couscous, cover, sit for 5 mins, fluff with fork.

Potatoes (Sweet & Red)

1. Wash and dice potatoes.
2. Mash: Boil sweet potatoes until fork-tender, drain, and mash.
3. Roasted: Toss diced pieces in cooking spray, spread on tray, roast at 200°C for 30-40 mins until golden.

• Steaming: Place broccoli, green beans, or mixed veg in steamer for 5-7 mins.
• Pan-Searing: Flash-fry pak choi and asparagus in a hot pan for 3-5 mins for a char.
• Raw: Leave spinach, mixed leaf salad, and berries raw. Store airtight with a dry paper towel to keep crisp.