Mid­week en­ergy plan 2

Good Health (Australia) - - Be Nourished -

Monday

LUNCH: Mex­i­can chicken wrap: fill a 35g wrap with 100g spicy sliced chicken breast, sliced to­ma­toes and let­tuce with 1 tsp mayo.

DIN­NER: Pork stir-fry: mar­i­nate 200g pork fil­let in chilli flakes, 1 dsp sesame oil, 1 dsp soy sauce and cook in a wok with 1 tsp chopped gar­lic, ½ sliced red cap­sicum and 2 chopped spring onions. Serve with 50g brown rice.

Tues­day

LUNCH: 300g high-fi­bre soup, such as lentil, with 4 rye crack­ers or rice cakes.

DIN­NER: Small can drained tuna, hand­ful chopped cherry to­ma­toes, chopped onion, 150g jacket potato, 130g cot­tage cheese.

Wed­nes­day

LUNCH: Av­o­cado salad: 1 av­o­cado, 30g sliced moz­zarella, 6 wal­nut halves and plenty of leaves. Serve with 1 tsp olive oil and 1 tsp bal­samic vine­gar.

DIN­NER: Smoked salmon pasta: 1 tbsp smoked salmon rib­bons, 2 hand­fuls broc­coli flo­rets, 40g whole­meal pasta, 1 tbsp crème fraîche.

Thurs­day

LUNCH: Fill 35g wrap with 2 dsp hum­mus, 3 sliced radishes, 2 grated car­rots and small sliced av­o­cado. Sea­son with lemon juice.

DIN­NER: 175g grilled salmon steak, with steamed broc­coli, 150g jacket potato served with 1 tsp gar­lic but­ter.

Fri­day

LUNCH: Spread 70g whole­meal roll with 10g but­ter, fill with sliced cu­cum­ber and 40g tuna blended with 1 tsp re­duced-fat mayo.

DIN­NER: Healthy na­chos: coat 60g tor­tilla chips with 150g salsa, thinly sliced red cap­sicum, cour­gette and onion. Sprin­kle with 40g grated Ched­dar and grill for 10 mins on a medium heat.

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