| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 100 | g | Broccoli | $0.50 | Coles |
| 1 | pill | Centrum Advance 200 Tablets | $0.19 | ePharmacy |
| 50 | g | Just 4 You Cage X Large Eggs 12 pack 700g | $0.25 | Coles |
| 100 | g | Kookaburra Raw Peanuts 375g | $0.59 | Coles |
| 1 | pill | Vitamore Omega 3 Fish Oil 1000mg | $0.04 | Coles |
| 100 | g | Coles Sliced Green Beans 410g | $0.00 | |
| 100 | g | Corn Kernels No Added Salt 420g | $0.37 | Coles |
| 100 | g | Coles Italian Diced Tomatoes 400g | $0.20 | |
| 100 | g | Coles Italian Passata 690g | $0.25 | |
| 100 | g | Coles Regular Beef Mince 500g | $0.90 | |
| 120 | g | Green Capsicum | $0.78 | Coles |
| 100 | g | Coles Extra Lean Beef Mince 500g | $1.40 | |
| 100 | g | Onions, raw | $0.40 | |
| 100 | g | Coles Red Kidney Beans 400g | $0.31 | |
| 100 | g | Old El Paso Chili Spice Mix | $7.33 | |
| 100 | g | Bulk Nutrients Soy Protein Isolate | $3.20 | Bulk Nutrients |
| 100 | g | Steggles Turkey Mince 500g | $0.90 | Coles |
| 100 | g | Coles Shredded Tasty Cheese 700g | $0.93 | Coles |
| 100 | g | Hoyts Chilli Powder 50g | $3.52 | Coles |
| 100 | g | NBS Whey Protein Isolate (WPI) | $3.89 | NBS |
| 100 | g | Gourmet Game Kangaroo Mince 1kg | $1.00 | Coles |
| 100 | g | Whey Protein Isolate - (USA) | $2.24 | Bulk Nutrients |
| 200 | g | Superfine Oats | $1.13 | Bulk Powders |
| 100 | g | CSR Logicane Sugar 750g | $0.35 | Coles |
| 100 | g | Watercress, raw | $0.00 | |
| 100 | g | Cabbage, chinese (pak-choi), raw | $0.00 | |
| 100 | g | Spinach, raw | $0.00 | |
| 100 | g | HOUSE FOODS Premium Firm Tofu | $0.00 | |
| 200 | g | Coles Rolled Oats 900g | $0.32 | Coles |
| 200 | g | Superfine Oats | $1.60 | Bulk Powders |
| 1 | pill | Centrum Advance 50+ 200 Tablets | $0.19 | ePharmacy |
| 1 | pill | Optimum Nutrition, Opti-Women, Nutrient Optimization System, 120 Capsules | $0.23 | iHerb |
| 100 | g | Coles Lentils 400g | $0.31 | Coles |
| 200 | g | Coles Green Kale | $2.16 | Coles |
| 0 | pill | Cenovis Vitamin D3 1000IU 400pk | $0.00 | Chemist Warehouse |
| 280 | g | Coles Baby Spinach Salad Leaves Prepacked | $4.80 | Coles |
| 1 | pill | Swisse Calcium + Vitamin D 150pk | $0.09 | Chemist Warehouse |
| 1 | pill | Swisse Ultiboost High Strength Vitamin B12 60 Tablets | $0.15 | Chemist Warehouse |
| 0 | g | Coles Light Greek Style Natural Yoghurt 1KG | $0.00 | Coles |
| 1 | pill | Swisse Ultiboost High Strength Vitamin B12 60 Tablets | $0.15 | Chemist Warehouse |
Amounts for: Total Daily Cost: | $40.68 | Add Ingredients to Amazon Cart | ||
This recipe has been crafted to be an easy to prepare and hassle-free weekly meal prep plan. As such, there are few ingredients that need to be deliberately measured out or prepared in other ways (excluding the cheese, onion and capsicum) - most of them can be added to the cooking pot straight from the can/packet!
This recipe is my own personal variant of Chilli Con Carne, designed to be low in calories while high in protein as to permit fat loss with little muscle loss - and so excellent for those looking to lose weight!
The standard minced beef has been replaced with minced turkey. This has a comparable amount of fat to extra lean beef mince while being much cheaper. Kidney beans have been excluded as so to meet nutritional requirements - a pleasant surprise to those who prefer their chili Texas-style!
The daily amounts required for each ingredient may seem oddly specific and difficult to measure, but this is because they are calculated out of the total amounts used for a week. When multiplied by seven, it becomes clear that all of these ingredients use a set number of cans/packets and so don't need to be measured out at all! This list is as follows:
Ingredients required for weekly meal preparation:
Whole packets:
Coles Sliced Green Beans 410g: Seven (7) cans.
Corn Kernels No Added Salt 420g: Twelve (12) cans.
Coles Italian Diced Tomatoes 800g: Four (4) cans.
Coles Italian Passata 690g: Four (4) bottles.
Steggles Turkey Mince 500g: Eight (8) packets
Hoyts Chilli Powder 50g: Two (2) packets.
Measured ingredients:
Coles Shredded Tasty Cheese 700g: 420g.
Brown Onions: 700g.
Green Capsicum: 840g.
Method of preparation:
Measure out the required amount of onion and capsicum and dice them. Saute them in the cooking pot along with the chilli powder for a few minutes on medium heat until soft. Then empty the meat into the pot and cook until browned.
Empty all the other ingredients into the pot. Stir until the ingredients are all broken up and mixed in evenly.
Bring to a simmer then reduce the heat to low. Allow to cook this way for two hours (as long as you have, or at minimum until the acidity has been cooked out of the tomatoes) with the lid ajar, stirring regularly.