YOUR EN­ERGY-BOOST­ING MEAL PLAN

Healthy Food Guide (Australia) - - CONTENTS - Compiled by HFG di­eti­tian Brooke Long­field

Try this de­li­cious 7-day menu to re­gain vi­tal­ity!

MON­DAY

Break­fast • Up­side-down break­fast (p86) (1600kJ/380cal to­tal) Lunch • Sal­mon & avo crack­ers 4 Ryvita crisp­breads topped with ¼ small av­o­cado, 100g smoked sal­mon, sliced tomato & baby spinach (2100kJ/500cal to­tal) Din­ner • Lentil, pump­kin & spinach dhal (p70) (1600kJ/380cal to­tal) Snacks • 1 medium pear • 170g tub re­duced-fat Greek-style plain yo­ghurt with 2 tbs nat­u­ral muesli (1100kJ/260cal to­tal)

TUES­DAY

Break­fast • Av­o­cado toast 2 slices soy–lin­seed toast topped with ¼ av­o­cado & 1 sliced tomato • 1 large orange (1700kJ/410cal to­tal) Lunch • Left­over Lentil, pump­kin & spinach dhal (p70) • 1 ba­nana (2000kJ/480cal to­tal) Din­ner • Ca­jun sal­mon with gar­lic greens (p69) (1700kJ/410cal to­tal) Snacks • 170g tub re­duced-fat Greek-style plain yo­ghurt with ½ cup mixed berries • 2 Corn Thins with 2 tbs re­duced-fat houm­mos (900kJ/215cal to­tal)

WED­NES­DAY

Break­fast • Ba­nana por­ridge made of ½ cup rolled oats, ½ cup milk, 1 ba­nana & 2 tbs plain yo­ghurt (1600kJ/380cal to­tal) Lunch • Chicken & avo toastie 100g chicken breast, ¼ small av­o­cado & sliced tomato on 2 slices soy–lin­seed bread, toasted (2000kJ/480cal to­tal) Din­ner • Roasted veg­etable frittata (p62) • 5 choco­late-coated al­monds (1600kJ/380cal to­tal) Snacks • 1 medium pear • 1 small skim latte • 2 Ryvita crisp­breads with 2 tsp peanut but­ter (1100kJ/260cal to­tal)

THURS­DAY

Break­fast • Av­o­cado toast 2 slices soy–lin­seed toast topped with ¼ av­o­cado & 1 sliced tomato • 1 large orange • 1 small skim latte (1900kJ/410cal to­tal) Lunch • Left­over Roasted veg­etable frittata (p62) • 170g tub re­duced-fat Greek-style fruit yo­ghurt (1500kJ/360cal to­tal) Din­ner • Chicken, fig & sweet potato tagine (p69) (1500kJ/360cal to­tal) Snacks •2 Choco­late hazel­nut bis­cuits (p82) • 30g trail mix • 1 ba­nana (1500kJ/360cal to­tal)

FRI­DAY

Break­fast • Grab & go black­berry oats (p86) (1500kJ/360cal to­tal) Lunch • Pump­kin soup 2 cups home­made or store-bought pump­kin soup with 1 soy–lin­seed roll (1500kJ/360cal to­tal) Din­ner • Cheat’s steak stew & dumplings (p78) • 5 choco­late-coated al­monds (2600kJ/620cal to­tal) Snacks • 2 Ryvita crisp­breads with 2 tsp peanut but­ter • 1 man­darin (700kJ/170cal to­tal)

SATUR­DAY

Break­fast • Ap­ple por­ridge made of ½ cup rolled oats, ½ cup milk, ½ cup stewed ap­ple, 2 tbs plain yo­ghurt & 1 tbs chopped al­monds (1700kJ/410cal to­tal) Lunch • Sal­mon & avo crack­ers 4 Ryvita crisp­breads topped with ¼ small av­o­cado, 100g smoked sal­mon, sliced tomato & baby spinach (2100kJ/500cal to­tal) Din­ner • Fen­nel & herb roast chicken (p63) • 1 x 150ml glass wine (1900kJ/450cal to­tal) Snacks • 1 cup car­rot sticks with 2 tbs re­duced-fat houm­mos • 1 man­darin (600kJ/145cal to­tal)

SUN­DAY

Break­fast • Cafe-style eggs 2 poached eggs on 2 slices soy–lin­seed toast with 1 cup wilted spinach & 1 grilled tomato (1600kJ/380cal to­tal) Lunch • Lamb shank & tomato soup (p60) • 1 large orange (1400kJ/330cal to­tal) Din­ner • Seafood paella (p75) • 2 squares dark choco­late (2300kJ/550cal to­tal) Snacks • 170g tub re­duced-fat Greek-style plain yo­ghurt with ½ cup mixed berries •1 Straw­berry & almond bis­cuit (p82) • 1 small skim latte (1100kJ/260cal to­tal)

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