MOVE MARCH WEEK 4 MON TUES WED THURS FRI ......power walk Top Tip: Walk first up in the morning before breakfast for maximum benefit Stretch for 20 minutes when you first wake up

W O R K O U T

M O V E M A R C H W E E K 4

B O N U SW O R K O U T

Notes S N A P & S H A R E

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M O N T U E S W E D T H U R S F R I S A T S U N

Cardio CardioStrength Strength Rest Day

Stretch Stretch

30 minute power walkTop Tip: Walk first up in the morning before breakfast for maximum benefit

30 minute power walkTop Tip: Walk first up in the morning before breakfast for maximum benefit

Stretch for 20 minutes when you first wake up.Breathe mindfully in preparation for your morning meditation.

Do 20 squats before you sit down and settle in for the night.

Toe to Top(complete x 5)20 walking lunges (10 each leg) 20 bicycle crunches 20 leg raises 20 triceps push ups

Head to the great outdoors! Find a local walk you have been wanting to try and get outside and exploring!

Head to Toe(complete x 5)20 push ups 20 sit ups 20 squats 20 calf raises

N O U R I S H M A R C H W E E K 4

B R E A K F A S T

M O N

L U N C H

D I N N E R

S N A C K S

N O T E S

Mini Kale Frittatas* Choose your own favourite breakfast

Carrot Cake Overnight Oats*

Smoothie Why not try some of our new combinations on movenourishbelieve.com

Smoothie1 banana1 tbs cacao1 tbs nut butter1 cup almond milk½ cup ice

Supercharged Pumpkin Oatmeal*

Savoury Breakfast Bowl 2 boiled eggsHandful spinach and/or kale½ carrot, grated3 cherry tomatoes1 tbs sauerkraut¼ avocado

30 minute Sunday Roast*Leftovers! Try adding some fresh sprouts & sauerkraut to change it up!

Last night’s leftovers!Green Rice*Palm sized portion of grilled chicken

Market Salad:½ sweet potato, roasted½ zucchini½ tomato - diced½ cup cooked brown rice1 small handful spinach½ avocadoPalm sized serve protein

The Anytime Salad* Your choice! Why not try a new recipe from movenourishbelieve.com?

Veggie wrap:½ avocado 1 tbs sauerkraut 1 cup salad (Use last nights leftovers)

Green Rice*Palm sized portion of grilled chicken

Easy Dinner: Palm sized serve protein

2 cups green salad

½ cup cooked sweet potato or

½ cup cooked pumpkin

1 tbs sauerkraut


It’s hump day! Choose your own favourite dinner

Deconstructed Sushi Bowl**or find our recipe on movenourishbelieve.com

Fast Food Friday: Nourishing Fish & Chips*

1 cup vegetable sticks 2 tbs guacamole

2 x Bliss Balls

Easy Yoghurt Cup½ cup Greek yoghurt ¼ cup your favourite granola ½ cup fresh fruit (assorted)

2 boiled eggs 1 tbs sauerkraut 4 small crackers

Mini Kale Frittatas*

Palm portion mixed nuts & seeds

Top Tip: we love seeds, walnuts, almonds, brazil nuts

Easy Yoghurt Cup ½ cup Greek yoghurt ¼ cup your favourite granola ½ cup fresh fruit (assorted)

Palm portion mixed nuts & seeds Top Tip: we love seeds, walnuts, almonds, brazil nuts


Meal Prep Granola Bars*


1 sliced tomato ¼ avocado 4 small crackers

2 x Bliss Balls


NotesS N A P & S H A R E



T U E S W E D T H U R S F R I S A T S U N

M O R N I N G T E A ,A F T E R N O O N T E A & E V E N I N G O P T I O N S

Make sure you make enough overnight oats for breakfast and snacks!

Choose your own dinner tonight!If you want to keep it simple, opt for the ‘Easy Dinner’ but change up your veggies.

Use tonight’s easy dinner to create a simple lunch tomorrow!

Prep for next week! Stay tuned for next week’s meal plan!

Remember to drink 2-3L of water every day!

N O U R I S H M A R C H W E E K 4 : V E G E T A R I A N / V E G A N / D F O P T I O N

B R E A K F A S T

M O N

L U N C H

D I N N E R

S N A C K S

N O T E S

NotesS N A P & S H A R E



T U E S W E D T H U R S F R I S A T S U N

M O R N I N G T E A ,A F T E R N O O N T E A & E V E N I N G O P T I O N S

Remember to drink 2-3L of water every day!

Mini Kale Frittatas*or Vegan Egg Muffins*

Choose your own favourite breakfast


Smoothie Why not try some of our new combinations on movenourishbelieve.com

Smoothie1 banana1 tbs cacao1 tbs nut butter1 cup almond milk½ cup ice

Supercharged Pumpkin Oatmeal*

Savoury Breakfast Bowl 100g Tofu OR2 boiled eggsHandful spinach and/or kale½ carrot, grated3 cherry tomatoes1 tbs sauerkraut¼ avocado

Vegan Chilli Con Carne* Last night’s leftovers!Green Rice*Palm sized portion of haloumi ORGrilled tempeh OREggplant ‘Steak’

Market Salad:½ sweet potato, roasted½ zucchini½ tomato - diced½ cup cooked brown rice1 small handful spinach½ avocadoPalm sized serve protein


Veggie wrap:½ avocado 1 tbs sauerkraut 1 cup salad (Use last nights leftovers)

Green Rice*Palm sized portion of haloumi ORGrilled tempeh OREggplant ‘Steak’

Easy Dinner: Palm sized serve protein

2 cups green salad

½ cup cooked sweet potato or

½ cup cooked pumpkin

1 tbs sauerkraut

The Anytime Salad Your choice! Why not try a new recipe from movenourishbelieve.com?

It’s hump day! Choose your own favourite dinner

Deconstructed Sushi Bowl**or find our recipe on movenourishbelieve.com

Fast Food Friday:Vegan Healthy Pizza


2 x Bliss Balls

Easy Yoghurt Cup ½ cup Coconut yoghurt ¼ cup your favourite granola ½ cup fresh fruit (assorted)

2 boiled eggs 1 tbs sauerkraut OR VG Cottage Cheese 4 small crackers

Mini Kale Frittatas* or Vegan Egg Muffins*

Palm portion mixed nuts & seeds

Top Tip: we love seeds, walnuts, almonds, brazil nuts

Easy Yoghurt Cup ½ cup Coconut yoghurt ¼ cup your favourite granola ½ cup fresh fruit (assorted)

Palm portion mixed nuts & seeds Top Tip: we love seeds, walnuts, almonds, brazil nuts




1 sliced tomato ¼ avocado 4 small crackers

2 x Bliss Balls

1 cup vegetable sticks 2 tbs hummus

Make sure you make enough overnight oats for breakfast and snacks!

Choose your own dinner tonight!If you want to keep it simple, opt for the ‘Easy Dinner’ but change up your veggies.

Use tonight’s easy dinner to create a simple lunch tomorrow!

Prep for next week! Stay tuned for next week’s meal plan!

S T A R T T H E D A Y

B E L I E V E

B O N U S

Notes S N A P & S H A R E



M O N T U E S W E D T H U R S F R I S A T S U N

9 minute Meditation

9 minute Meditation

9 minute Meditation

9 minute Meditation

9 minute Meditation

9 minute Meditation

10 minute Meditation

Compliment someone today. Whether it be for an achievement, a job well done or for simply being an awesome person – share the love and let them know!

Get creative. Write, paint, draw, play an instrument or make something. Whatever gets those creative juices flowing!

Add 3 new things to your gratitude jar / journal / Active Living Planner.



Read the love letter you wrote last month and reflect on how you feel now. Write yourself a letter to read next month.

Mid week pamper session. Love your body by investing some extra time into pampering yourself with a mani/pedi, massage, face mask or treatment. DIY or from a salon, whatever works for you.

Buy yourself some flowers or a new potted herb to add to your kitchen collection.

Don’t be afraid to say ‘no’ to things that don’t help, support or enable you to grow.If something or someone is not a positive for you, don’t be afraid to say ‘no’ or set boundaries.

While you’re at the markets shopping for your produce, talk to the farmer / sourcer to learn a little more about where your food is coming from. Plus, it’s always nice to get to know your local providers!

Treat yo’self to something that makes you feel great about yourself. Maybe it’s time for some new LJ Activewear ;) <3

B E L I E V E M A R C H W E E K 4

Work on your medium term goal.

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MOVE MARCH WEEK 4 MON TUES WED THURS FRI ......power walk Top Tip: Walk first up in the morning before breakfast for maximum benefit Stretch for 20 minutes when you first wake up