• Make the creamy dreamy lemon chia seed pudding and store it in an airtight container in the fridge.
• Marinade pork for Asian spiced pork salad bowl – through step 1.  Cover and refrigerate until needed.
• Hard boil eggs for snacks.

Freezer Schedule

Sunday Night

• On Sunday night take the low FODMAP beef burger out of the freezer for lunch on Monday.

Monday Night

• On Monday night take the low FODMAP chicken cacciatore out of the freezer for dinner on Tuesday.

Tuesday Night

• On Tuesday night take low FODMAP Thai beef with basil and the chicken parmigiana out of the freezer for lunch and dinner on Wednesday.

Wednesday Night

• On Wednesday night take the low FODMAP peri peri chicken and low FODMAP turkey lasagne out of the freezer for lunch and dinner on Thursday.

Thursday Night

• On Thursday night take the low FODMAP chicken shawarma out of the freezer for lunch on Friday.

Friday Night

• On Friday night take the low FODMAP beef burger and low FODMAP chicken madras out of the freezer for lunch and dinner on Saturday.

Saturday Night

• On Saturday night take the low FODMAP carrot, ginger & coconut soup and the chicken parmigiana out of the freezer for lunch dinner on Sunday.

How To Use This Meal Plan

Review the meal plan.  If you wish, print the meal plan by hitting the print collection button.

If you wish to delete or add other recipes – hit the save to my collection button.  This will take you to My Saved Recipes.  Once there – follow the quick tutorial to see how you can delete and add other recipes.

This meal plan is written to serve one.  Some recipes have more than one portion to cater for lunch the following day and freezer stash for weeks 2 and 3 (recipe will clearly state if it’s a double portion for lunch the following day or for the freezer). Adjust recipe quantities to suit your family size.  You can adjust the recipe quantities for any recipe on the plan by hitting the + or – on the recipe images in the meal plan. 

Once you’ve adjusted the recipe quantities to suit your family size you can print the full bank of recipes if you wish by hitting the print recipes button.

To access the shopping list click the shopping list button.

Tick select all and then hit the generate shopping list button.

If you scaled the recipe quantities previously to suit your family size – all these quantities will carry across to the shopping list and automatically update your list.

You can now review your shopping list.  If you have certain items already in your store cupboard, you can tick them off and they will be crossed out.

Your shopping list is now ready to print.  If you’ve crossed out some items on the shopping list you’ll need to hit save shopping list first and then print.

On this next page, you can unselect collection if you don’t want to print off the meal plan.  You can also unselect the checked items (stuff you already have in your cupboards) and just print a list of exactly what you need.

Other Points To Note

Bear in mind week 1 has more preparation, more expense and more recipes than week 2 or 3. You are setting yourself up for success.  You will be cooking extra portions for lunches and building your freezer stash for weeks 2 and 3.  Trust us – it’s worth the effort!

Check your store cupboard essentials each week for your good healthy carbohydrates that you will add to the meal you consume after working out.  These are not included in the meal plan for the most part and need to be manually added to your shopping list if required. 

You should not be hungry on the Rise challenge.  If you workout early in the day and consume your carbohydrates early – feel free to bump out your dinner plate with extra salad and veg.  Again these extras are not on the meal plan so manually add these extras to your shopping list if required.

If there’s a recipe you don’t like, substitute it for a recipe you do enjoy. Just apply the PFC Nutrition System rule (protein and healthy fats pre-workout and carbohydrates and protein post workout). There are 350+ recipes on the site to pick from.  To modify the meal plan save the meal plan to your collections and follow the tutorial in My Saved Recipes.  

The Rise challenge recipes are loaded with spices and fresh herbs.  If you don’t like spice or a certain herb, you can omit it.  If you have fresh herbs leftover at the end of the week – freeze them for the following week.

We recommend you drink between 2 – 3 litres of water per day.  We often eat out of boredom and mistake thirst for hunger.  Before reaching for extra food, drink a pint of water first!

For regular challenge questions – please check out this FAQ section – if you have a question that is not answered here please send up an email at info@pepperhustle.com.