YOUR WEIGHT-LOSS MEAL PLAN

Healthy Food Guide (Australia) - - CONTENTS - Com­piled by HFG di­eti­tian Karissa Woolfe

7–day low-kilo­joule menu

MON­DAY

Break­fast • Muesli berry par­fait Layer 1 cup re­duced-fat Greek-style yo­ghurt in a tall glass with 1 cup blue­ber­ries, topped with ¼ cup un­toasted muesli & 1 tsp chia seeds (1200kJ/290cal to­tal) Lunch • Spicy chicken slaw wrap (p49) • 1 ap­ple (1500kJ/360cal to­tal) Din­ner • Pesto pasta salad with roasted veg & baked ri­cotta (p56) (2200kJ/530cal to­tal) Snacks • 10 cher­ries • 1 cup car­rot & cel­ery sticks with 2 tbs houm­mos • 30g mixed raw nuts (1400kJ/330cal to­tal) Daily to­tal: 6300kJ (1510cal)

TUES­DAY

Break­fast • Acai smoothie made of ½ cup milk, ¼ cup re­duced-fat Greek-style yo­ghurt, ¼ cup rolled oats, ½ cup frozen acai ber­ries & 2 tsp chia seeds (1400kJ/330cal to­tal) Lunch • Tuna & chick­pea salad 1 x 95g can tuna, 1 x 125g can chick­peas, 1 x 125g can corn, 40g feta, cel­ery, tomato, cap­sicum, tomato, cu­cum­ber & baby spinach with 1 tbs bal­samic vine­gar (1700kJ/410cal to­tal) Din­ner • Heat of the night chicken bowl (p52) with 2 tbs re­duced-fat Greek-style yo­ghurt (2100kJ/500cal to­tal) Snacks • 1 x 170g tub re­duced-fat Greek-style fruit yo­ghurt • 4 Brazil nuts • 1 cup diced rock­melon (1200kJ/290cal to­tal) Daily to­tal: 6400kJ (1530cal)

WED­NES­DAY

Break­fast • Ce­real & ber­ries ¾ cup Bar­ley+ Muesli (Cran­berry & Nuts) topped with 1 cup milk, 2 tbs re­duced-fat Greek-style yo­ghurt & ½ cup blue­ber­ries (1600kJ/380cal to­tal) Lunch • Egg & salad roll 2 hard-boiled eggs, 2 tsp low-fat mayo, baby spinach & grated car­rot on a whole­grain roll (1400kJ/330cal to­tal) Din­ner • Lime & chilli pork larb (p68) • 1 mango (1900kJ/450cal to­tal) Snacks • 1 x 170g tub re­duced-fat Greek-style plain yo­ghurt topped with the pulp of 1 pas­sion­fruit • 30g cashews (1400kJ/330cal to­tal) Daily to­tal: 6300kJ (1510cal)

Thurs­day

Break­fast • Tomato & avo toast 2 slices soy–lin­seed toast topped with ¼ av­o­cado & 1 sliced tomato • 1 small skim cap­puc­cino (1800kJ/430cal to­tal) Lunch • Grilled mush­room & goat’s cheese salad (p46) • 1 ap­ple (1600kJ/380cal to­tal) Din­ner • Vegie que­sadil­las (p61) (2100kJ/500cal to­tal) Snacks • 1 x 170g tub re­duced-fat Greek-style plain yo­ghurt topped with 6 sliced straw­ber­ries • 10 al­monds (850kJ/200cal to­tal) Daily to­tal: 6350kj (1520cal)

Fri­day

Break­fast • Acai smoothie (see Tues­day) (1400kJ/330cal to­tal) Lunch • Left­over Vegie que­sadil­las (p61) (2100kJ/500cal to­tal) Din­ner • Tuna & chilli noo­dles (p47) • 1 x 150ml glass low-al­co­hol wine (1400kJ/330cal to­tal) Snacks • 1 x 170g tub re­duced-fat Greek-style fruit yo­ghurt • 1 banana • 10 wal­nuts (1400kJ/330cal to­tal) Daily to­tal: 6300kj (1510cal)

saTur­day

Break­fast • Baked beans on toast 2 slices soy–lin­seed toast topped with ¼ av­o­cado, 1 x 130g can re­duced-salt baked beans & 2 tbs grated cheese • 1 or­ange (2600kJ/620cal to­tal) Lunch • Tur­key pizza melts (p44) (1400kJ/330cal to­tal) Din­ner • Chicken jam­bal­aya (p63) (1700kJ/410cal to­tal) Snacks • 1 x 170g tub re­duced-fat Greek-style fruit yo­ghurt • 10 cher­ries (700kJ/170cal to­tal) Daily to­tal: 6400kj (1530cal)

sun­day

Break­fast • ri­cotta & berry toast 2 slices soy–lin­seed toast topped with 2 tbs smooth ri­cotta & 6 sliced straw­ber­ries • 1 long black cof­fee (1000kJ/240cal to­tal) Lunch • De­con­structed rice pa­per roll bowl (p55) (2300kJ/550cal to­tal) Din­ner • Baked al­mond-crusted fish & sweet potato chips (p62) (1900kJ/450cal to­tal) Snacks 1 x 170g tub re­duced-fat Greek-style plain yo­ghurt topped with 1 sliced ki­wifruit & 1 tbs chia seeds • 1 small car­rot • 1 cup diced rock­melon (1200kJ/290cal to­tal) Daily to­tal: 6400kj (1540cal)

Kick off the new year feel­ing your very best! Karissa Woolfe, HFG di­eti­tian

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