YOUR LOW-CARB MEAL PLAN

Try our seven-day menu

Healthy Food Guide (Australia) - - CONTENTS - Com­piled by di­eti­tian Melissa Meier

MON­DAY

Break­fast • Yo­ghurt, fruit & nuts 170g tub re­duced-fat plain yo­ghurt, ½ cup blue­ber­ries & 30g chopped al­monds (1400kJ/340cal to­tal) Lunch • Egg & salad wrap 2 hard-boiled eggs, ¼ av­o­cado, 1 cup baby spinach, 1 sliced to­mato & 40g ched­dar on a low-carb wrap (2200kJ/530cal to­tal) Din­ner • Bar­be­cued lamb & pump­kin salad (p53) (1600kJ/380cal to­tal) Snacks • 1 cup car­rot sticks • 50g Roasted chick­peas (p74) •4 Apri­cot & nut straw­berry bites (p75) (900kJ/220cal to­tal)

TUES­DAY

Break­fast • Egg & avo toast 1 slice low-carb toast topped with 1 tbs ri­cotta, ¼ av­o­cado & 1 poached or boiled egg (1600kJ/380cal to­tal) Lunch • Smoked salmon salad 100g smoked salmon, ½ cup chick­peas, 1 cup baby rocket, ½ to­mato, ½ cu­cum­ber, 40g feta & a driz­zle of bal­samic vine­gar & olive oil (2200kJ/530cal to­tal) Din­ner • Sun-dried to­mato chicken & roasted veg pan­zanella salad (p50) (1700kJ/410cal to­tal) Snacks • ¼ cup Sim­ple baba ganoush (p75) with 1 cup sliced cu­cum­ber •1 Apri­cot & al­mond bliss ball (p72) • 1 orange (900kJ/220cal to­tal)

WED­NES­DAY

Break­fast • Nutty por­ridge made with ½ cup rolled oats & 1 cup unsweet­ened al­mond milk, topped with 30g chopped mixed nuts & ¼ tea­spoon cin­na­mon (1600kJ/380cal to­tal) Lunch • Chicken & salad wrap 100g grilled chicken breast, ¼ av­o­cado, 1 cup baby spinach, 1 sliced to­mato, 1 tsp basil pesto & 40g ched­dar on a low-carb wrap (2600kJ/600cal to­tal) Din­ner • Le­banese lamb-stuffed egg­plant (p62) (1400kJ/330cal to­tal) Snacks •4 Apri­cot & nut straw­berry bites (p75) • 1 cup car­rot sticks • 1 cup plain pop­corn (600kJ/140cal to­tal)

THURS­DAY

Break­fast • Egg & avo brekkie wrap 2 hard-boiled eggs, ¼ av­o­cado & chilli flakes on a low-carb wrap (1700kJ/410cal to­tal) Lunch • Left­over Le­banese lamb-stuffed egg­plant (p62) (1400kJ/330cal to­tal) Din­ner • Chicken, sil­ver­beet & lentil dhal (p44) •4 Apri­cot & nut straw­berry bites (p75) (2300kJ/550cal to­tal) Snacks • ½ cup mixed berries with 2 tbs re­duced-fat plain yo­ghurt • ½ cup Pop­corn & nut trail mix (p73) (800kJ/190cal to­tal)

FRI­DAY

Break­fast • Baked beans on toast 1 slice low-carb toast with 1 x 220g can re­duced-salt baked beans & ¼ av­o­cado (2000kJ/480cal to­tal) Lunch • Left­over Chicken, sil­ver­beet & lentil dhal (p44) (1900kJ/450cal to­tal) Din­ner • Prawn & zuc­chini fried ‘rice’ (p48) • ½ cup mixed berries with 2 tbs re­duced-fat plain yo­ghurt (1300kJ/310cal to­tal) Snacks • 1 orange •1 Apri­cot & al­mond bliss ball (p72) • 10 al­monds (1000kJ/240cal to­tal)

SATUR­DAY

Break­fast • Nutty por­ridge (see Wed­nes­day) (1600kJ/380cal to­tal) Lunch • Chicken & salad sand­wich 100g grilled chicken breast, ¼ av­o­cado, 1 cup let­tuce, 1 sliced to­mato & 1 grated car­rot on 2 slices low-carb bread (2100kJ/500cal to­tal) Din­ner • Beef & mush­room stroganoff (p47) • ½ cup mixed berries (1800kJ/430cal to­tal) Snacks • ¼ cup Sim­ple baba ganoush (p75) with 1 cup sliced cu­cum­ber • 2 Ryvita crisp­breads with 2 tbs ri­cotta cheese (700kJ/170cal to­tal)

SUN­DAY

Break­fast • Cafe-style vegie break­fast 1 poached egg, ¼ av­o­cado, ½ cup mush­rooms & ½ to­mato cooked in a driz­zle of olive oil, served with 1 slice low-carb bread (1700kJ/410cal to­tal) Lunch • Left­over Beef & mush­room stroganoff (p47) (1700kJ/410cal to­tal) Din­ner • Salmon tor­tillas with creamy av­o­cado salsa (p69) (2500kJ/600cal to­tal) Snacks •4 Apri­cot & nut straw­berry bites (p75) • ¼ cup Sim­ple baba ganoush (p75) with 1 cup sliced cu­cum­ber (500kJ/120cal to­tal)

You wont go hun­gry on this low-kJ plan! Melissa Meier, Ac­cred­ited Prac­tis­ing Di­eti­tian

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