WEEKDAY ENERGY PLAN 1
Wholegrain bagel with 2 slices smoked salmon and 30g cream cheese. Dinner Wrap salad: Tear up a 35g wrap, mix with 40g feta, 2 tsps chopped black olives and tomatoes, 7cm chopped cucumber, 1 tsp diced red onion, oregano, 2 tsps olive oil, and 1 tsp red wine vinegar. Tuesday Lunch Tuna, chickpea and coriander salad: The mix of light protein, fibre and essential fats makes this a low-cal, high-energy win. Combine 120g canned tuna, 100g drained chickpeas, 1 tsp chopped red onion, a handful chopped coriander and dress with 1 tsp olive oil and 1 tsp white wine vinegar. Serve with a sliced avocado. Dinner 150g seared steak with 150g sweet potato wedges brushed with oil, 2 large grilled mushrooms and 2 grilled tomatoes.
Tomato and feta omelette made with 2 eggs, 80g crumbled feta and 1 chopped tomato. Serve with 150g side salad dressed with 2 tsps vinaigrette.
Wholemeal pita with 150g chicken breast, salad, and 2 tsps low-fat mayo.
Healthy spaghetti bolognese: 75g pasta (weigh before cooking), 300g tomato sauce with 2 tsps olive oil, as many veggies as you like, excluding potatoes, and 125g lean mince.
30g sliced turkey, 30g Swiss cheese with lettuce and sliced tomato on 2 slices of rye bread.
300g minestrone soup (bought or homemade), 3 rice cakes with 10g butter.
Turkey salad: Mix 2 handfuls chopped lettuce, 1 sliced tomato, sliced cucumber, ½ small avocado and dress with low-fat vinaigrette. Serve with 150g lean turkey breast.