{"id":30010,"date":"2024-05-01T16:15:06","date_gmt":"2024-05-01T04:15:06","guid":{"rendered":"https:\/\/www.myfoodbag.co.nz\/explore\/?p=30010"},"modified":"2024-05-20T11:24:16","modified_gmt":"2024-05-19T23:24:16","slug":"fresh-start-8-week-reset-week-four","status":"publish","type":"post","link":"https:\/\/www.myfoodbag.co.nz\/explore\/2024\/05\/01\/fresh-start-8-week-reset-week-four\/","title":{"rendered":"Fresh Start 8-Week Reset: Week Four"},"content":{"rendered":"\n<p>Below you&#8217;ll find recipe ideas for Week Four to help you eat tasty yet nutrient-packed foods across the whole day. We&#8217;ve designed these meals so that you only need 10 ingredients for the week (plus pantry staples). We recommend tailoring these recipes based on what you&#8217;ve already got in your pantry or fridge and to suit your personal taste preferences and dietary needs.<\/p>\n\n\n\n<p>This week&#8217;s recipes utilise some of our best kitchen hacks!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Your Shopping List<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Wholegrain or sourdough bread<\/li>\n\n\n\n<li>Tomatoes OR kiwifruit <\/li>\n\n\n\n<li>Ricotta<\/li>\n\n\n\n<li>Microwavable brown rice <\/li>\n\n\n\n<li>Frozen or leftover vegetables<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Bananas<\/li>\n\n\n\n<li>Oats<\/li>\n\n\n\n<li>Dark chocolate chips <\/li>\n\n\n\n<li>Mixed nuts and seeds<\/li>\n<\/ol>\n\n\n\n<p>Pantry staples: balsamic glaze, honey, sesame oil, soy sauce, chilli flakes, maple syrup<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-center\">Breakfast: Caprese Sourdough Toast<\/h2>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"\/wp-content\/uploads\/2024\/04\/FS-Caprese-Toast-1024x1024.jpg\" alt=\"\" class=\"wp-image-30013\" title=\"\" srcset=\"\/wp-content\/uploads\/2024\/04\/FS-Caprese-Toast-1024x1024.jpg 1024w, \/wp-content\/uploads\/2024\/04\/FS-Caprese-Toast-300x300.jpg 300w, \/wp-content\/uploads\/2024\/04\/FS-Caprese-Toast-150x150.jpg 150w, \/wp-content\/uploads\/2024\/04\/FS-Caprese-Toast-768x768.jpg 768w, \/wp-content\/uploads\/2024\/04\/FS-Caprese-Toast-1536x1536.jpg 1536w, \/wp-content\/uploads\/2024\/04\/FS-Caprese-Toast-500x500.jpg 500w, \/wp-content\/uploads\/2024\/04\/FS-Caprese-Toast-1080x1080.jpg 1080w, \/wp-content\/uploads\/2024\/04\/FS-Caprese-Toast-1280x1280.jpg 1280w, \/wp-content\/uploads\/2024\/04\/FS-Caprese-Toast-980x980.jpg 980w, \/wp-content\/uploads\/2024\/04\/FS-Caprese-Toast-480x480.jpg 480w, \/wp-content\/uploads\/2024\/04\/FS-Caprese-Toast.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients<\/h2>\n\n\n\n<p>Serves: 1<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 slices sourdough (or wholegrain) bread<\/li>\n\n\n\n<li>1 tomato <\/li>\n\n\n\n<li>2 tbsp ricotta <\/li>\n\n\n\n<li>2 tsp balsamic glaze^<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Method<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Toast bread.<\/li>\n\n\n\n<li>Slice tomatoes.<\/li>\n\n\n\n<li>Assemble tomatoes on top of toast, spoon over ricotta, drizzle over balsamic glaze, top with salt and pepper.<\/li>\n\n\n\n<li><\/li>\n<\/ol>\n\n\n\n<p>Calories (per serve): 360kcal<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-center\">Breakfast: Kiwifruit and Ricotta Sourdough Toast<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"\/wp-content\/uploads\/2024\/04\/FS-Kiwifruit-Ricotta-Sourdough-Toast-1024x1024.jpg\" alt=\"\" class=\"wp-image-30014\" title=\"\" srcset=\"\/wp-content\/uploads\/2024\/04\/FS-Kiwifruit-Ricotta-Sourdough-Toast-1024x1024.jpg 1024w, \/wp-content\/uploads\/2024\/04\/FS-Kiwifruit-Ricotta-Sourdough-Toast-300x300.jpg 300w, \/wp-content\/uploads\/2024\/04\/FS-Kiwifruit-Ricotta-Sourdough-Toast-150x150.jpg 150w, \/wp-content\/uploads\/2024\/04\/FS-Kiwifruit-Ricotta-Sourdough-Toast-768x768.jpg 768w, \/wp-content\/uploads\/2024\/04\/FS-Kiwifruit-Ricotta-Sourdough-Toast-1536x1536.jpg 1536w, \/wp-content\/uploads\/2024\/04\/FS-Kiwifruit-Ricotta-Sourdough-Toast-500x500.jpg 500w, \/wp-content\/uploads\/2024\/04\/FS-Kiwifruit-Ricotta-Sourdough-Toast-1080x1080.jpg 1080w, \/wp-content\/uploads\/2024\/04\/FS-Kiwifruit-Ricotta-Sourdough-Toast-1280x1280.jpg 1280w, \/wp-content\/uploads\/2024\/04\/FS-Kiwifruit-Ricotta-Sourdough-Toast-980x980.jpg 980w, \/wp-content\/uploads\/2024\/04\/FS-Kiwifruit-Ricotta-Sourdough-Toast-480x480.jpg 480w, \/wp-content\/uploads\/2024\/04\/FS-Kiwifruit-Ricotta-Sourdough-Toast.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients<\/h2>\n\n\n\n<p>Serves: 1<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 slices sourdough (or wholegrain) bread<\/li>\n\n\n\n<li>2 tbsp ricotta<\/li>\n\n\n\n<li>1 kiwifruit<\/li>\n\n\n\n<li>1 tbsp honey (optional)^<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Method<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Toast bread.<\/li>\n\n\n\n<li>Spead over ricotta.<\/li>\n\n\n\n<li>Slice kiwifruit and assemble on top. <\/li>\n\n\n\n<li>Drizzle honey over the top to finish, if using. <\/li>\n\n\n\n<li><\/li>\n<\/ol>\n\n\n\n<p>Calories (per serve): 424kcal<\/p>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Lunch: Easy 10-Minute Egg Fried Rice<\/h2>\n\n\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"\/wp-content\/uploads\/2024\/04\/v-fried-egg-rice-asian-greens-1024x683.jpg\" alt=\"\" class=\"wp-image-30015 size-full\" title=\"\" srcset=\"\/wp-content\/uploads\/2024\/04\/v-fried-egg-rice-asian-greens-1024x683.jpg 1024w, \/wp-content\/uploads\/2024\/04\/v-fried-egg-rice-asian-greens-300x200.jpg 300w, \/wp-content\/uploads\/2024\/04\/v-fried-egg-rice-asian-greens-768x512.jpg 768w, \/wp-content\/uploads\/2024\/04\/v-fried-egg-rice-asian-greens-1536x1024.jpg 1536w, \/wp-content\/uploads\/2024\/04\/v-fried-egg-rice-asian-greens-2048x1365.jpg 2048w, \/wp-content\/uploads\/2024\/04\/v-fried-egg-rice-asian-greens-1080x720.jpg 1080w, \/wp-content\/uploads\/2024\/04\/v-fried-egg-rice-asian-greens-1280x854.jpg 1280w, \/wp-content\/uploads\/2024\/04\/v-fried-egg-rice-asian-greens-980x653.jpg 980w, \/wp-content\/uploads\/2024\/04\/v-fried-egg-rice-asian-greens-480x320.jpg 480w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading\">Ingredients <\/h2>\n\n\n\n<p>Serves: 1<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>125g microwavable brown rice <\/li>\n\n\n\n<li>1 tsp sesame oil^<\/li>\n\n\n\n<li>1 cup frozen or leftover vegetables <\/li>\n\n\n\n<li>1 tbsp soy sauce^<\/li>\n\n\n\n<li>1 egg<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Method<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Microwave brown rice as per packet instructions. <\/li>\n\n\n\n<li>Heat sesame oil in a fry pan. <\/li>\n\n\n\n<li>Add rice, vegetables and soy sauce to the plan and cook until veggies are soft.<\/li>\n\n\n\n<li>Heat a separate non-stick pan.<\/li>\n\n\n\n<li>Crack egg into pan and cook until set. <\/li>\n\n\n\n<li>Plate up fried rice, top with fried egg and chilli flakes. <\/li>\n\n\n\n<li><\/li>\n<\/ol>\n\n\n\n<p>Calories (per serve): 361kcal<\/p>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-center\">Snack: 3-Ingredient Banana and Oat Cookies<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"\/wp-content\/uploads\/2024\/04\/FS-Reset-202404-Banana-Oat-Cookies-1024x1024.jpg\" alt=\"\" class=\"wp-image-30016\" title=\"\" srcset=\"\/wp-content\/uploads\/2024\/04\/FS-Reset-202404-Banana-Oat-Cookies-1024x1024.jpg 1024w, \/wp-content\/uploads\/2024\/04\/FS-Reset-202404-Banana-Oat-Cookies-300x300.jpg 300w, \/wp-content\/uploads\/2024\/04\/FS-Reset-202404-Banana-Oat-Cookies-150x150.jpg 150w, \/wp-content\/uploads\/2024\/04\/FS-Reset-202404-Banana-Oat-Cookies-768x768.jpg 768w, \/wp-content\/uploads\/2024\/04\/FS-Reset-202404-Banana-Oat-Cookies-1536x1536.jpg 1536w, \/wp-content\/uploads\/2024\/04\/FS-Reset-202404-Banana-Oat-Cookies-500x500.jpg 500w, \/wp-content\/uploads\/2024\/04\/FS-Reset-202404-Banana-Oat-Cookies-1080x1080.jpg 1080w, \/wp-content\/uploads\/2024\/04\/FS-Reset-202404-Banana-Oat-Cookies-1280x1280.jpg 1280w, \/wp-content\/uploads\/2024\/04\/FS-Reset-202404-Banana-Oat-Cookies-980x980.jpg 980w, \/wp-content\/uploads\/2024\/04\/FS-Reset-202404-Banana-Oat-Cookies-480x480.jpg 480w, \/wp-content\/uploads\/2024\/04\/FS-Reset-202404-Banana-Oat-Cookies.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients <\/h2>\n\n\n\n<p>Serves: 8 cookies<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 banana<\/li>\n\n\n\n<li>1 cup oats <\/li>\n\n\n\n<li>1\/4 cup dark chocolate chips <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Method<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Preheat oven to 180\u00b0C and line a baking tray.<\/li>\n\n\n\n<li>Mash banana in a bowl. <\/li>\n\n\n\n<li>Add oats and chocolate chips and mix well.<\/li>\n\n\n\n<li>Roll into cookies and place on baking tray.<\/li>\n\n\n\n<li>Bake for 15 minutes or until golden brown. <\/li>\n\n\n\n<li><\/li>\n<\/ol>\n\n\n\n<p>Calories (per cookie): 87kcal<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-center\">Snack: DIY trail mix <\/h2>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"\/wp-content\/uploads\/2024\/04\/FS-Nut-Scatter-1024x1024.jpg\" alt=\"\" class=\"wp-image-30322\" title=\"\" srcset=\"\/wp-content\/uploads\/2024\/04\/FS-Nut-Scatter-1024x1024.jpg 1024w, \/wp-content\/uploads\/2024\/04\/FS-Nut-Scatter-300x300.jpg 300w, \/wp-content\/uploads\/2024\/04\/FS-Nut-Scatter-150x150.jpg 150w, \/wp-content\/uploads\/2024\/04\/FS-Nut-Scatter-768x768.jpg 768w, \/wp-content\/uploads\/2024\/04\/FS-Nut-Scatter-1536x1536.jpg 1536w, \/wp-content\/uploads\/2024\/04\/FS-Nut-Scatter-500x500.jpg 500w, \/wp-content\/uploads\/2024\/04\/FS-Nut-Scatter-1080x1080.jpg 1080w, \/wp-content\/uploads\/2024\/04\/FS-Nut-Scatter-1280x1280.jpg 1280w, \/wp-content\/uploads\/2024\/04\/FS-Nut-Scatter-980x980.jpg 980w, \/wp-content\/uploads\/2024\/04\/FS-Nut-Scatter-480x480.jpg 480w, \/wp-content\/uploads\/2024\/04\/FS-Nut-Scatter.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients<\/h2>\n\n\n\n<p>Serves: 6<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 1\/2 cup mixed nuts<\/li>\n\n\n\n<li>1 1\/2 cup mixed seeds<\/li>\n\n\n\n<li>1\/4 cup maple syrup^<\/li>\n\n\n\n<li>Pinch of salt^<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Method<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Heat a frypan over a medium heat.<\/li>\n\n\n\n<li>Add any mixed nuts, seeds, maple syrup and a pinch of salt and cook for about 5-8 minutes until nuts are well coated and crispy.<\/li>\n\n\n\n<li>Remove from the heat and let cool.<\/li>\n\n\n\n<li>Store in an airtight container.<\/li>\n<\/ol>\n\n\n\n<p>Calories (per serve): 363kcal<\/p>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Meal planner <\/h2>\n\n\n\n<p>Don&#8217;t forget to plan your meals so that you know what you&#8217;ve got on for the week ahead. <a href=\"https:\/\/assets.ctfassets.net\/h5bq1gt24416\/2n9nLs06597PpDHzS0DfQo\/f42bf13044aa1e751096b201d7bb52a4\/FS_Meal_Planner.pdf\" data-type=\"link\" data-id=\"https:\/\/assets.ctfassets.net\/h5bq1gt24416\/2n9nLs06597PpDHzS0DfQo\/f42bf13044aa1e751096b201d7bb52a4\/FS_Meal_Planner.pdf\" target=\"_blank\" rel=\"noopener\">Download meal planner.<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"713\" src=\"\/wp-content\/uploads\/2024\/04\/image-8-1024x713.png\" alt=\"\" class=\"wp-image-30157\" title=\"\" srcset=\"\/wp-content\/uploads\/2024\/04\/image-8-1024x713.png 1024w, \/wp-content\/uploads\/2024\/04\/image-8-300x209.png 300w, \/wp-content\/uploads\/2024\/04\/image-8-768x535.png 768w, \/wp-content\/uploads\/2024\/04\/image-8-980x683.png 980w, \/wp-content\/uploads\/2024\/04\/image-8-480x334.png 480w, \/wp-content\/uploads\/2024\/04\/image-8.png 1058w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Below you&#8217;ll find recipe ideas for Week Four to help you eat tasty yet nutrient-packed foods across the whole day. We&#8217;ve designed these meals so that you only need 10 ingredients for the week (plus pantry staples). We recommend tailoring these recipes based on what you&#8217;ve already got in your pantry or fridge and to [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-30010","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/30010","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/comments?post=30010"}],"version-history":[{"count":7,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/30010\/revisions"}],"predecessor-version":[{"id":35123,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/30010\/revisions\/35123"}],"wp:attachment":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media?parent=30010"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/categories?post=30010"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/tags?post=30010"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}