Meal plan

Healthy Food Guide (Australia) - - WEEKLY MENU -

Thurs­day

Break­fast

• Toasted omega muesli with pear & pas­sion­fruit (p66)

(1900kJ/450cal to­tal)

Lunch

• left­over Warm cap­rese pasta (p56) • 1 ba­nana (2400kJ/570cal to­tal) Din­ner

• Tofu, egg & herb fried rice (p56) • 100g Greek-style yo­ghurt with 2 tbs roast macadamia nuts (2800kJ/670cal to­tal) Snacks • 2 arnott’s Vita-Weat 9 Grains crisp­breads with ¼ small av­o­cado • 1 cup car­rot sticks with 2 tbs low-fat houm­mos (1500kJ/360cal to­tal)

Fri­day

Break­fast • Green eggs on toast 2 poached eggs on 2 slices soy–lin­seed toast with ¼ small av­o­cado, 1 cup baby spinach & 1 tbs basil pesto (2300kJ/550cal to­tal) Lunch • Four-bean wrap 1 x 125g can four-bean mix, 40g grated cheese, ¼ small av­o­cado, sliced tomato & salad greens on a whole­grain bar­ley wrap (2100kJ/500cal to­tal) Din­ner

• White bean, pea & lemon risotto (p58) •1 x 150ml glass wine (2300kJ/550cal to­tal) Snacks • 100g Greek-style yo­ghurt with 1 small ba­nana & 2 tsp honey • 30g al­monds • 1 kiwi fruit (2000kJ/480cal to­tal)

SATUR­DAY

Break­fast

• Pear & peanut but­ter on rye (p64) • 1 small skim latte (1800kJ/430cal to­tal) Lunch • Take­away sushi 2 veg­e­tar­ian hand rolls with 1 cup miso soup & 1 cup edamame • 1 peach (2800kJ/670cal to­tal) Din­ner

• Zucchini, squash & as­para­gus galette (p56) • 100g Greek-style yo­ghurt with ½ cup stewed rhubarb & 2 tbs flaked al­monds (2300kJ/550cal to­tal) Snacks • 10 whole­grain rice crack­ers with 40g cheese • 1 cup car­rot sticks with 2 tbs low-fat houm­mos (1800kJ/430cal to­tal)

sun­day

Break­fast

• Toasted omega muesli with ba­nana & cin­na­mon (p66) • 1 small skim latte (1900kJ/450cal to­tal) Lunch • Vegie toastie 1 cup mixed roast veg, ¼ small av­o­cado & 2 tbs re­duced-fat ri­cotta on 2 slices soy–lin­seed toast (2100kJ/500cal to­tal) Din­ner • Beany cha­chouka (p66) • 2 squares lindt ex­cel­lence dark choco­late • 30g al­monds (2500kJ/600cal to­tal) Snacks

•1 Straw­berry buttermilk cup­cake (p72) • 1 cup cel­ery sticks with 1 tbs no-added-salt peanut but­ter • 1 cup fresh fruit salad (2000kJ/480cal to­tal)

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