WEEK­DAY EN­ERGY PLAN 1

Women's Weekly (Malaysia) - - Living -

Mon­day Lunch

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.

Din­ner

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.

Thurs­day Lunch

Whole­meal pita with 150g chicken breast, salad, and 2 tsps low-fat mayo.

Din­ner

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.

Wed­nes­day Lunch

30g sliced turkey, 30g Swiss cheese with let­tuce and sliced tomato on 2 slices of rye bread.

Fri­day Lunch

300g mine­strone soup (bought or homemade), 3 rice cakes with 10g but­ter.

Din­ner

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.

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