Your “get lean” menu plan

Australian Women’s Weekly NZ - - THE BODY SPECIAL -

SUN­DAY

Breakfast: Span­ish baked eggs with ham and spinach and slice whole­grain toast Lunch: Soto ayam (Ba­li­nese chicken soup) Snack: 15 al­monds and ½ cup pineap­ple chunks Din­ner: Lean and mean beef bur­ri­tos Sweet treats: Drunken straw­ber­ries with cit­rus yo­ghurt and dark choco­late

MON­DAY

Breakfast: Muesli with milk/yo­ghurt/ dairy al­ter­na­tive and fresh fruit OR whole­grain ce­real with sprin­kle of nuts/seeds, fruit and yo­ghurt Lunch: Su­per­greens soup with slice of whole­grain bread and cheese Snack: Hum­mus two ways with car­rot and cel­ery ba­tons Din­ner: Mediter­ranean chick­pea stuffed sweet pota­toes Sweet treats: Hot spiced co­coa

TUES­DAY

Breakfast: Boiled/poached/scram­bled eggs with 1 slice whole­grain toast, wilted spinach and grilled tomato Lunch: Adzuki bean and tuna salad Snack: Hand­ful of nuts Din­ner: Ri­cotta and basil meat­balls in cap­sicum-tomato sauce served with ½ cup steamed brown rice and green salad driz­zled with ex­tra vir­gin olive oil and lemon Sweet treats: ½ cup of mixed berries with Greek nat­u­ral yo­ghurt

WED­NES­DAY

Breakfast: Muesli with milk/yo­ghurt/ dairy al­ter­na­tive and fresh fruit OR whole­grain ce­real with sprin­kle of nuts/seeds, fruit and yo­ghurt Lunch: Black bar­ley, kale and poached chicken salad Snack: My go-to green smoothie (see recipe over­leaf) Din­ner: Co­conut fish fin­gers, sweet potato chips and broc­col­ini Sweet treats: Hot spiced co­coa

THURS­DAY

Breakfast: Su­per veg­gie bowl Lunch: Hearty chicken and bar­ley soup Snack: Hand­ful of nuts Din­ner: Roast veg­gie salad with pomegranate dress­ing and a grilled lean steak Sweet treats: ½ cup of mixed berries with nat­u­ral yo­ghurt

FRI­DAY

Breakfast: Muesli with milk/yo­ghurt/ dairy al­ter­na­tive and fresh fruit OR whole­grain ce­real with sprin­kle of nuts/seeds, fruit and yo­ghurt Lunch: Su­per­food salad with tahini dress­ing (see recipe, over­leaf) and 65g cold meat or small can of tuna Snack: Nat­u­ral pro­tein berry smoothie Din­ner: Soba noo­dle soup with teriyaki pork and greens Sweet treats: 2 squares (20g) dark choco­late

SATUR­DAY

Breakfast: Spelt and lupin blue­berry hot­cakes with ri­cotta and fresh straw­ber­ries Lunch: Thai beef salad Snack: Green smoothie with kale, pineap­ple and co­conut Din­ner: Span­ish seafood stew served with a green salad dressed with vinai­grette and a slice of whole­grain sour­dough Sweet treats: Cus­tard filo tart with caramelised figs

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