YOUR VEGIE-PACKED MEAL PLAN

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

Spring into ac­tion with our di­eti­tian-ap­proved 7–day menu

MON­DAY

Break­fast • Overnight oats made of ½ cup rolled oats, ½ cup re­duced-fat milk, 1 mashed banana, 2 tbs re­duced-fat plain yo­ghurt, 1 tbs chia seeds & 1 tbs peanut but­ter, chilled overnight • 1 reg­u­lar skim latte (2800kJ/670cal to­tal) Lunch • Herbed mush­rooms & spinach on toast (p57) • 1 cup diced rock­melon (1400kJ/340cal to­tal) Din­ner • Chicken en­chi­ladas (p52) • 2 squares dark choco­late (2700kJ/650cal to­tal) Snacks • ¼ cup Sweet potato houm­mos (p74) with 1 car­rot & 5 olives • 1 x 170g tub re­duced-fat plain yo­ghurt topped with 30g chopped al­monds (1900kJ/460cal to­tal)

TUES­DAY

Break­fast • Eggs & avo on toast 2 slices whole­grain toast topped with 2 boiled eggs, ¼ small av­o­cado, 1 sliced tomato & 40g crum­bled feta • 1 reg­u­lar skim latte (2800kJ/670cal to­tal) Lunch • Left­over Chicken en­chi­ladas (p52) • 1 cup diced pineap­ple (2500kJ/600cal to­tal) Din­ner • Pork bur­rito with charred corn & cab­bage slaw (p46) (1800kJ/430cal to­tal) Snacks • 1 x 170g tub re­duced-fat plain yo­ghurt topped with 1 sliced banana • 2 whole­grain crisp­breads topped with ½ cup re­duced-fat ri­cotta & 1 sliced tomato (1500kJ/360cal to­tal)

WED­NES­DAY

Break­fast • Baked beans on toast 2 slices whole­grain toast topped with 1 x 220g can re­duced-salt baked beans & ¼ small av­o­cado • 1 reg­u­lar skim latte (2600kJ/620cal to­tal) Lunch • Chilli, tuna & av­o­cado open sand­wich (p54) • 1 x 170g tub re­duced-fat plain yo­ghurt topped with 1 cup sliced straw­ber­ries (2000kJ/480cal to­tal) Din­ner • In­dian chick­pea & broc­col­ini stir-fry with brown rice (p51) (1900kJ/450cal to­tal) Snacks • ¼ cup Sweet potato houm­mos (p74) with 2 cel­ery sticks & 5 olives • Home­made banana smoothie made of 1 cup re­duced-fat milk, 1 small banana & 30g al­monds (2200J/530cal to­tal)

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