Five Top Tips for a Healthy Summer: Hello Beach!


Time to embrace the sunshine and glow from the inside out! Here are our teams top tips to keep you feeling energised, body positive and celebrating summer with delicious and nutritious food.

1. Dive into some summer fruits:

Summer is a great way to enjoy a variety of fresh seasonal fruits. It’s a good idea to change things up at this time of year because it gives your body a different composition of vitamins and minerals. Eating in season fruits usually means they are fresher and higher in their nutrients too. Before you think it, fruit is healthy for us and not ‘too high in sugar’. Fruit contains natural sugars and fibre, which the body processes pretty slowly.  


What are the summer fruits available here in Australia?

Below are what constitutes one serve

1 x Medium Fruit:

•    Banana, Mango or Orange


2 x Small Fruits:

•    Apricots, plums, peaches or nectarines

1 cup of:

•    Berries, papaya and paw paw, lychees, pineapple, rambutans, cherries, grapes, pineapple



•    Roughly 6 x passionfruit or limes

  Ways to enjoy fruit in a creative way:

•    Fruit kebab sticks dipped in yoghurt

•    Frozen: Grapes and bananas particularly!

•    In smoothies: With milk, yoghurt, ice and honey

•    In your salad: mango with spinach & avocado OR blueberries with kale & almonds

•    Stewed or grilled with home made muesli or with overnight oats for breakfast

2. Eat well balanced tasty salads

Crisp, cold salads are a great way to get a good couple of serves of crunchy vegetables in your day! If you want to glow from the inside then eating a rainbow of colourful veggies will help you do that by delivering antioxidant nutrients like Vitamin E and C, helpful for clear skin, immunity and shiny hair and nails. We aim for half of each main meal to be veggie based (approx. 1-2 cups) and then using some sneaky vegetables at breakfast or on dip plates when entertaining.

Following this guide means you’re able to get your recommended 5 serves of veggies per day!  


One serve = ½ cup of cooked veggies or 1 cup of salad vegetables Our Favourite Salads:

•    Kat enjoys adding leftover roasted vegetables to salad leaves, her current favourite is: Baby spinach, roasted turmeric cauliflower, grilled red capsicum & eggplant, chickpeas, tahini and lime dressing

•    Michelle’s loves using Mediterranean flavours like rocket, pear, walnut, cherry tomatoes and feta cheese with balsamic dressing & olive oil.

•    Ash is all about the rainbow often using shredded purple cabbage, cucumber, kale, red and yellow capsicum, kale (de-stemmed and rubbed with lemon) + couscous or quinoa with a protein (tofu/legumes/oily fish/chicken or lean cooked beef) finished with a handful of roasted pepitas or sunflower seeds and fresh lemon/sesame oil.

You can find Ash's recipe here:

3. Eat well whilst out and about OR pre plan your snacks and meals

If we aren’t a little focussed or organised there are high chances that hot chips on the beach or a greasy kebab could end up miraculously in our hands! We like to check in and ask ourselves if I eat this, how will my body feel at the end? Take a moment to think and make a conscious choice about what you want to order.  

We always suggest to our clients that they go prepared for their day with smart snacks – we do the same! Remember if its hot and your don’t have a cooler bag most likely it will have to be non perishable items.

Some snack suggestions are things like nuts, chickpea snacks, a piece of fruit, healthy oat based muesli bar (sugars <10g/100g and fibre of 3g/bar) or popcorn. 


If you do end up out for longer than planned and are with a group/family it’s easy to get drawn into group mentality of having ‘all of nothing’. Life is all about enjoyment, but instead of having none and feeling restricted or tossing in the towel and thinking ‘stuff it’, choose the middle road. What does this mean? How about 1 scoop of delicious ice cream – not two? ;)

To be honest we have so many healthy options available now, it may just mean you need to do your homework before you leave the house! Google has it covered.

We often spend a lot of time in Manly & Cronulla. Nearby there are MANY healthy salad shops, opportunity for fresh poke bowls, sushi/sashimi, fresh Smoothies, take away grilled fish and salad or a Mexican burrito bowl. Just take a moment to LOOK.

4. Stay hydrated

Did you know cold water is absorbed more effectively than room temperature. How about freezing half your drink bottle before you head out?

Remember sugary drinks will only take your blood sugars on a rollercoaster of ups and downs. Bored of water? How about you try some kombucha? Not too high in energy and perfect for colonising healthy gut bacteria. Otherwise some nice bubbly soda or mineral water does the trick too.

Need a coffee hit? Iced coffees can be loaded with ice cream and sugar, instead ask for a cold brew with a dash of milk.

5. Enjoy being active outdoors

Sunshine offers the perfect excuse to celebrate outdoor activities or moving incidentally. Riding a bike is a great way to get around and explore. If you live near the water – even better! How about some ocean swimming, learn to surf, snorkelling or a beach run at early light or sunset?

Hoping you all have a wonderful summer! Ash, Kat and Michelle ☺


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·        1 tin lentils, rinsed and drained

·        1 tin chickpeas, rinsed and drained

·        1 tsp ground cumin

·        1 tsp ground turmeric

·        1/2 cup packed coriander

·        2 garlic cloves, minced

·        1/2 small red onion, diced

·        1 red capsicum, very finely diced

·        1 large carrot, very finely chopped or shredded

·        1/4 cup oat bran

·        Iceberg lettuce, separated into lettuce cups


·       1 large ripe mango, diced

·       1 large ripe mango, diced

·       1 ripe avocado, diced

·       1/2 small red onion, finely diced

·       1/2 cup chopped coriander

·       1/2 tsp fresh lime juice

·       sea salt, to taste




1.     Place all ingredients in a bowl and stir to combine. Place in refrigerator until ready to serve.


1.     Place the chickpeas, lentils, garlic, coriander, cumin and turmeric in a food processor and blend until a smooth consistency.

2.     Transfer the mixture to a large bowl. Mix in the onion, capsicum and carrot. Add in the oat bran, adding a small amount at a time until the correct consistency for moulding into patties.

3.     Divide into 6 equal portions and shape into thick patties with your hands.

4.     Heat a large fry pan over medium high heat and add 1 tablespoon of extra virgin olive oil. Place 3 patties in at a time and cook for a few minutes on each side or until golden brown. Repeat with the remaining patties.

5.     Place patties in lettuce cup and top with mango salsa.



For a quick dinner – make an extra serve of patties and freeze for another time. Simply individually wrap and place in the freezer for up to a month.

Work doesn't have to be a struggle! Three top tips to increase work energy and productivity


The daily corporate grind: sometimes with the inclusion of early mornings, late nights, necessary transit, back-to-back meetings and client functions. We get it – keeping on top of your nutrition isn’t always easy – especially with a busy schedule! But what if you could just focus on three small things to keep you smooth sailing and make what you were doing more effective so you could leave work earlier? Well now you’re listening!

1)  Always have a balanced breakfast: Good quality protein, low glycaemic index carbohydrates and either some fruit or veggies to up your fibre intake.


Protein, a sustaining carbohydrate and dietary fibre is going to fill you up and keep your blood sugars stable.


½ cup of traditional oats (low GI and high in fibre), 1xcup of milk (excellent source of protein and added bonus of calcium), 1xserve of fruit (high in fibre and antioxidants) + sprinkle of your favourite nuts/seeds for some extra crunch. Oh and we don't mind a drizzle of honey if you've got a little extra sweet tooth ;) (We said a drizzle! = 1 tsp)

2) Time your meals SMARTLY


Because skipping meals or snacks can result in wrong food choices or overeating. This consequently influences cognition, memory, attention and productivity.


Aim to eat 3 main meals and 2 snacks throughout your day. Eating every 3-4 hours will help you achieve this.

3) Drink water


Because all the beautiful neural connections which transmit information in your brain need water to function at optimal firing rates.

How to increase or maintain an adequate intake?

Include a glass of water with every meal

Drink tea throughout the day: Black or herbal!

Drink soda water to make things interesting

Make a bright attractive drink bottle part of your desk scenery

And there you have it. Just keep it simple! And remember if you want your work team to learn more about Corporate Nutrition we offer engaging workshops. Otherwise you can drop in and book an individual consultation to focus especially on YOU and your goals!

Yours in health,

Kat, Ash and Michelle :)

Spring Couscous Salad

Spring cous cous salad.png

Now that Spring has well and truely sprung, it is that time of year again when the weather is warmer, the days are getting longer and plenty of delicious and nutritious vegetables are back in season! 

Make the most of the amazing and abundant produce this Spring with Kat's favourite Spring Couscous Salad. 

Why we love this recipe:

Asparagus, beans & spinach: Super high in prebiotic fibre, which comes from plants that feed the healthy bacteria in our gut. Healthy gut bacteria will fight off sickness and improve your mood! (Who doesn’t want to be happier?!)

Chickpeas: Not only will these give you a good dose of plant based protein, but legumes have also been shown to slow down ageing and increase longevity. Chickpeas especially are also high in zinc, helpful in recovering from stress (sickness or exercise induced).

Pearl couscous: Also known as Israeli couscous, these low GI grains give the body and brain sustained energy. Not only are they a top fuel for exercise but help decrease sugar cravings by nourishing the brain. 

Recipe: Spring Couscous Salad

Makes: 4

Prep time: 20 mins

Cooking time: 10 mins


·      1 cup pearl couscous (dry)

·      1 red capsicum

·      1 yellow capsicum

·      2 cups green beans, chopped

·      1 bunch asparagus

·      1 red onion, diced

·      1 lemon, juiced

·      2 tbls olive oil

·      2 tsp Moroccan seasoning

·      2 tbls chopped flat-leaf parsley

·      2 x tins chickpeas

·      40g feta cheese

·      100g green olives, pitted, chopped

·      4 cups spinach leaves


1.     Place couscous into a large bowl and pour over 2 cups of boiling water.

2.     Leave in the bowl for 15 minutes until all the water has been absorbed. Fluff through with a fork once cooked.

3.     Transfer into a large mixing bowl, set aside to cool.

4.     While you are waiting, sauté the red onion in a frying pan on medium heat for 2 minutes.

5.     Quickly stir through all other vegetables for 5 minutes.

6.     Mix juice, oil, seasoning and parsley and pour over couscous.

7.     Stir through drained chickpeas, vegetables, spinach leaves and olives.

8.     Crumble feta over the top and serve!


·      GLUTEN FREE  - Replace couscous with quinoa

·      DAIRY FREE - Replace feta cheese with sprinkling of pepita seeds 

·      FOR MORE FIBRE - Replace olives with 1 avocado 


Eggplant and Chickpea Vegetarian Lasagna


This delicious winter warming vegetable lasagna was developed with my flat mate Anna-Louise Moule from Balanced Bodies Lifestyle Clinic, Its mouthwatering success has meant that its been repeated many times.

Nutrition attributes:

- Packed with ripe tomatoes, super high in lycopene, an anti cancer compound and vitamin C 

- Source of plant protein (chickpeas and almond meal) which are also consequently high in fibre-

- Source of calcium

Serves 8 People


  • 3 x 400g eggplants, cut lengthways into 5mm thickness slices
  • 1/3 cup (80ml) extra virgin olive oil
  • 1 cup (100g) almond meal
  • 3 zucchini, thinly sliced lengthways
  • 650g roma tomatoes
  • 250g fresh buffalo mozzarella, shredded
  • 2 x 400g tin of chickpeas, drained

Chunky Tomato Sauce:

  • 2tbs extra virgin olive oil
  • 3 garlic cloves, thinly sliced
  • 1 onion, diced finely
  • 1 tbs capers, rinsed, drained, chopped
  • 650g roma tomatoes, chopped 
  • 3 tsp dried oregano
  • 1/2 bunch fresh basil


1.    Preheat oven to 200 degrees celsius. Grease 3 baking trays and line with baking paper. Arrange eggplant in single layers across prepared trays. Combine oil and oregano in a bowl and burst over eggplant. Cover each tray of eggplant with a sheet of baking paper and roast for 40mins or until just cooked through. Remove from oven and set aside.

2.    For the chunky tomato sauce, heat oil in a saucepan over medium heat. Add garlic, onion and capers, and cook, stirring for 3-4mins or until garlic and onion are light and golden. Add tomato and bring to the boil, then cover and reduce heat to medium-low. Cook for 20mins or until tomato has broken down slight and sauce has reduced. Add fresh basil and stir.

3.    Place almond meal in a shallow dish. Brush eggplant slices with a little of the chunky tomato sauce, then gently dip in almond meal.

4.    To assemble lasagne, grease a 35cm, 1.5L ovenproof dish. Pour half the chickpeas over the base of the dish and then spread half the remaining tomato sauce into the prepared dish, then cover with half the zucchini and eggplant. Cover the zucchini and eggplant with the mozzarella cheese and spread over remaining tomato sauce. Top with remaining chickpeas, then layer zucchini and eggplant over.

5.    Place a sheet of baking paper over lasagne, then enclose dish in foil. Bake for 45-60mins or until bubbling and tender when pierced with a knife. Increase oven to 220 degrees Celsius and remove foil and baking paper.

Serve with a healthy garden salad! ENJOY :)

Ash and Anna xx

Turmeric Chickpea Fish Curry

We are big fans of turmeric and the amazing health benefits it has including anti-inflammatory properties, antioxidant properties, anti-cancer properties, blood sugar control.... the list goes on. Today, we are sharing a delicious warming curry recipe. 

Keep your eyes peeled over the next month for our upcoming blog on Turmeric Benefits!

Serves 4


400g barramundi fillet, skinned, sliced into small pieces

1x 400g can chickpeas

2 tsp ground coriander seeds

1 tsp turmeric, fresh, grated

Cracked pepper

2 garlic cloves, roughly chopped

2 long green chillies, roughly chopped

1 x 4cm piece fresh ginger, sliced

2 tbls olive oil

2 brown onions

2/3 cup fish stock

2 kaffir lime leaves

Juice ½ lemon

3 tsp fish sauce

2 x broccoli heads

2 cups snow peas

200g spinach leaves



1. In a frying pan dry fry coriander, turmeric, pepper for 2-3 mins until fragrant. Tip into a small food processor add garlic, chillies and ginger and whiz into a paste.

2. In a large frying pan, heat 2 tsp olive oil and cook fish fillets for a minute on each side, set aside.

3. Heat remaining oil in frying pan, cook onion until soft. Then add spice paste and stir for another minute.

4. Add stock, lime leaves, lemon juice and fish sauce to frying pan with ½ cup water, bring to the boil.

5. Add fish fillets and chickpeas back into the pan, reduce heat and simmer for 10 minutes.

6. While curry is cooking, blanch broccoli and snow peas with boiling water and place onto a serving plate.

7. Serve curry on top of ½ cup long grain brown basmati rice + 4 cups steamed green vegetables.


Stay healthy and warm,

The Body Fusion Team 

Chicken, Leek and Barley Soup

Winter is here and suddenly we are craving warming and filling foods. At Body Fusion, we love nothing more than a hearty soup to warm us up.

Why do we love this recipe?

  • Fibre: The vegetables and barley in this soup provide a wonderful source of fibre. Fibre encourages the ‘good’ bacteria to flourish in the gut, aids in digestion and promotes a healthy immune system.
  • Garlic: Did you know that garlic can boost your immunity? Garlic works by multiplying infection fighting blood cells and stimulating the lymphatic system to protect cells and remove waste from the body. This is just what you need during the winter flu season!
  • Low glycaemic index (GI) carbohydrates: In the body, low GI carbohydrates are broken down slowly, causing a gentle and steady rise and fall in blood sugar levels. These carbohydrates help to stabilise blood sugar levels and will keep you feeling satisfied for longer.
  • Save some for later: This soup keeps wonderfully in the fridge or can be frozen for later. Perfect for those cool winter nights!


Serves: 4

Cooking time: 1 hour


·      1 tbls olive oil

·      300g skinless chicken breast, sliced

·      1 clove garlic, crushed

·      2 leeks

·      2 carrots

·      ½ bunch celery

·      2 zucchinis, finely diced

·      ½ cup barley, rinsed

·      2L salt reduced chicken stock

·      1 handful fresh parsley

·      Baby spinach – to serve


1.    Heat olive oil on medium in a large saucepan. Then add garlic, leeks, celery, carrot and zucchini and sauté for 8 minutes.

2.    Add barley and stock to the pot and bring to the boil.

3.    When it is bubbling vigorously, turn the heat to low and cook for 50 minutes with the lid on.

4.    Serve with 1 handful of baby spinach and fresh parsley on top.


Stay warm,

The Body Fusion Team

Training smart with HIIT

We caught up with our wonderful friends over at Shift Wellbeing, discussing the benefits of High Intensity Internal Training (HIIT) and how you can incorporate it into your exercise routine!

The pace of life is speeding up and our time is becoming increasingly precious to us. Having said that, as a fitness professional at Shift Wellbeing, Hannah is amazed when a client tells her they don't have the time to exercise.

Exercising regularly not only has incredible physical benefits, but is also shown to improve mood, promote better sleep and boost energy, making you more productive throughout the day. In fact, Richard Branson claims that he is twice as productive after exercising as it helps him use his time more effectively.

Given the host of benefits, I would argue that you don't have time not to exercise. The question then becomes, how do you train most efficiently? 

So before you put on your runners and head out the door, it's important to know that not all types of exercise were created equal when it comes to making the most of your time.

Say hello to High Intensity Interval Training (HIIT).

HIIT has become popular over recent years due to its capacity to produce awesome results in as little as 10 minutes, 3 times per week with little to no equipment required. It has been shown to boost anaerobic threshold, aerobic fitness and insulin sensitivity while improving fat loss and maintaining muscle mass.

HIIT involves repeated stints of high intensity efforts that range from 5 seconds to 8 minutes followed by recovery periods of varying lengths. The workout continues with the alternating work and rest periods adding up to 10 - 60 minutes.
The length of the recovery is designed to challenge the individual and also, to determine the energy system that is developed.

What really sets HIIT apart however is the ability to create a physiological effect on the body called excess post-exercise oxygen consumption or EPOC. This happens due to training at such a high intensity that the body cannot match oxygen demand with supply. Studies show that your body's metabolism may be raised for up to 24 hours after training while working hard to repay this debt, restore body temperature, repair damaged muscle tissue and replace the stored energy used during the workout.

Because EPOC is directly linked to the intensity of exercise not the duration, continuous aerobic exercise like running has very little effect. During a slow steady-state run, the oxygen supply and demand are almost equal so there's no reason for the body to work hard in recovery. HIIT also has the potential to increase cardiovascular fitness without increasing the training volume which keeps the risk of training injuries low in comparison to traditional training methods.

What is the catch?

You have to be willing to work hard. Really hard. Your body will only make changes when it is faced with a stress that is outside your comfort zone. To get the benefits of HIIT, exercises must be performed at 80-100% of your maximum heart rate, which you can calculate by simply subtracting your age from 220. If you don't have a heart rate monitor available, 80% of your max heart rate means training at a level that you would describe as 'hard' or 'very hard' where it would be difficult to talk to the person training next to you during the session. The rest periods should be up to 40% - 50% of your max heart rate to help you cover and be ready for the next interval.

How to make a kick-ass HIIT session:
1. Get a good interval timing app.

I recommend Seconds which is a free app with a range of HIIT sample timers and the ability to create your own timers.

2. Be clear on your goal.

This will determine the exercises you choose and the amount of rest you take, for example if you are a runner you may incorporate more lower body based training and sprints with shorter recovery periods. To create a general program, try switching between an upper body, lower body and core exercises (see circuit below).

3. Train with a buddy.

It is so much more fun pushing through those last few sets if you have someone there to encourage you and keep you accountable, and people who train together are shown to work 200% harder than those training alone. #teamwork

Try these quick, sweaty sessions below.

Train hard, recover and repeat. You've got this!

Sweaty Rep Challenge

45 sec work : 15 sec rest (3:1)

How many reps can you get in each interval?


Push ups

Sit ups

10 m Shuttle runs

2 minutes rest. Repeat for 3 rounds total.


Ladder for time
Start with 2 reps of each exercise then add 2 reps each round, up to 12 reps.

Take 2 minutes rest and then reverse the ladder starting at 12 reps dropping the repetitions down by 2 each round.

2 / 4 / 6 / 8 / 10 / 12 – rest 2 mins – 12 / 10 / 8 / 6 / 4 / 2

Box jumps (or squat jumps)
Push ups


Have an active day!

Ash, Kat and Em :)

How to tell if you suffer from IBS! Common symptoms, causes & solutions

Does it ever look like there’s a balloon under your shirt after a seemingly normal sized meal, do you have to run to bathroom after a large coffee or experience pain or cramping having eaten a cabbage slaw? What you are experiencing may not be normal. IBS is a term that means Irritable Bowel Syndrome and unlike other conditions there isn’t just one specific symptom that means you have IBS. Hence, the solution for each person differs – significantly!

It can be difficult to know if what you feel in your stomach and gut is ‘normal’ so we thought we’d explore some of the common symptoms and causes to help inform you.

The most common symptoms of IBS are:

·      Pronounced bloating, a feeling a fullness during and/or after eating (ladies – this means more so than that experienced during your menstrual cycle)

·      Abdominal pain (either acute or throbbing)

·      Swing in bowel motions (diarrheoa to constipation)

·      Excessive gas & flatulence

·      Nausea

·      Reflux

·      Fatigue & lethargy

Before you start self-diagnosing or cutting out food groups, STOP. Get tested by your doctor first for the following:

·      Inflammatory bowel disease

·      Diverticultiis

·      Coaeliac Disease

·      Lactose Intolerance

If you have been tested and the results are all clear, then it may be time to look at some other triggers, this is when seeing an Accredited Practising Dietitian becomes essential. They will make sure that you don’t start avoiding foods unnecessarily as this can actually do more harm than good! Additionally they can balance your nutritional intake and implement tasty substitutes once you start manipulating your intake to identify trigger foods.

Why do some people get IBS and others don’t?

Sufferers of IBS have more sensitive GI tracts, meaning that movement of the gut caused by the digestion of food is perceived as pain by their brains. The different types and amounts of bacteria are one the fundamental causes of IBS, below are some of the some common food culprits:

1.    Windy Vegetables

We often refer to some vegetables as windy, because they cause a large release of gas in the gut when they are digested. They often include: cabbage, cauliflower, broccoli and sprouts. In those with more sensitive guts, the large amount of insoluble fibre in these vegetables can cause bloating and flatulence. Remember a small amount of farting is normal, if wind persists for hours after a meal or is particularly uncomfortable then you maybe experiencing a bigger reaction.

2.     FODMAPs

These are a group of sugars present in food that pass mostly undigested through your gastrointestinal tract to the large bowel. Here bacteria that live in your bowel feed on these carbohydrate molecules and produce gas, which can cause abdominal discomfort. In individuals with a sensitive gut or an overgrowth of gut bacteria, this may cause symptoms of IBS.

The different groups are:

Excess fructose: eg. Apples, Honey, Pears, Mangoes, Sugar snap peas

Excess Lactose: Large quantities of milk, soft cheese and ice cream

Excess Sugar Polyols: eg. artifical sweetners like isomalt & xylitol,  apricots, cauliflower and mushrooms

Excess Fructans: Wheat, Rye,Barley, Garlic & Leek.

Galacto-oligosaccharides: Legumes like chickpeas, lentils & nuts.

These sugars can be eliminated, and then challenges of these sugars introduced to your gut to determine which class of these sugars produces symptoms. However this is never recommended unless under the guidance of an experienced dietitian.

Big contributors to IBS are also high fat meals, stress, medications, caffeine and alcohol. These all affect the sensitivity of the gut and alter its activity. Be sure to consider this as part of your treatment.

If your gut has caused you some grief, we’d really like to help you out! Please don’t hesitate to reach out to one of our gut friendly team members so we can provide some help and assistance.

Sending health & happiness,

Ash, Kat & Em :)

Asian Miso Slaw

Makes: 6 servings

Prep time: 30 mins

Slaw Ingredients:

·      1/3 red cabbage

·      1/3 savoy cabbage

·      2 heads broccoli

·      2 carrots

·      1 large cucumber

·      1bunch coriander

·      1 avocado, sliced


Miso Dressing Ingredients:

•    ½ cup natural yoghurt

•    3 tbls white miso paste

•    1/3 cup rice wine vinegar

•    2 tsp sesame oil

•    2 tsp tamari

•    2 tsp maple syrup

•    1 tsp chilli flakes

•    1 clove garlic, crushed

•    1cm ginger, grated


What to do:

  1. In a food processor, shred cabbage then place into large salad bowl
  2. Blend broccoli in food processor so it resembles rice, add to salad bowl
  3. Grate in carrot and finely slice cucumber into batons
  4. Mix through with your hands
  5. Add slices of avocado
  6. Mix all dressing ingredients in a bowl and pour over slaw
  7. Sprinkle over coriander and serve


Serving suggestions:

·      100g marinated tofu & brown rice

·      Black beans & seaweed sheets

·      Soy marinated chicken breast/fish/salmon