YOUR STRESS-FREE MEAL PLAN

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

Our 7–day menu sat­is­fies!

MON­DAY

Break­fast • Brekkie smoothie 1 cup re­duced-fat milk, ½ cup rolled oats, 30g al­monds, ½ banana & ½ mango, blended with ice un­til smooth (2500kJ/600cal to­tal)

Lunch • Chicken & avo wrap 100g cooked chicken breast, ¼ small av­o­cado, ½ grated car­rot, 3 canned beet­root slices & let­tuce on a whole­grain wrap (2100kJ/500cal to­tal)

Din­ner • Warm egg & as­para­gus salad (p60) (2300kJ/550cal to­tal)

Snacks • 1 reg­u­lar skim latte • 1 peach • 4 Vita-Weat 9–Grains with 2 tbs houm­mos (1800kJ/430cal to­tal)

Daily to­tal: 8700kJ (2080cal)

TUESDAY

Break­fast • Eggs & avo on toast 2 slices soy–lin­seed toast topped with ¼ small av­o­cado, 1 sliced to­mato, 1 boiled egg & 20g feta (1700kJ/410cal to­tal)

Lunch • Chick­pea salad 1 cup chick­peas, 2 cups salad leaves, cu­cum­ber & to­mato tossed with 1 tbs olive oil, lemon juice & 30g pine nuts • 1 cup diced rock­melon (2700kJ/650cal to­tal)

Din­ner • Creamy chicken slaw (p56) • 1 piece Dark choc rocky road (p73) (2600kJ/620cal to­tal)

Snacks • Smoothie made of 1 cup milk & 1 cup mixed berries • 1 x 170g tub plain yo­ghurt topped with 2 tbs trail mix (1700kJ/410cal to­tal)

Daily to­tal: 8700kJ (2080cal)

WED­NES­DAY

Break­fast • Banana muesli 1 x 170g tub plain yo­ghurt topped with ½ cup un­toasted muesli & 1 sliced banana • 1 reg­u­lar skim latte (2400kJ/570cal to­tal)

Lunch • Left­over Creamy chicken slaw (p56) • 1 diced mango (2500kJ/600cal to­tal)

Din­ner • Char­grilled fish with co­conut & pineap­ple salsa (p67) (2000kJ/480cal to­tal)

Snacks • 4 Vita-Weat 9–Grains with 2 tbs houm­mos • 30g al­monds (1900kJ/450cal to­tal)

Daily to­tal: 8800kJ (2100cal)

Healthy eat­ing has never been eas­ier! Melissa Meier, Ac­cred­ited Prac­tis­ing Di­eti­tian

thurs­day

break­fast • brekkie smoothie (see Mon­day) (2500kJ/600cal to­tal)

Lunch • baked beans on toast 2 slices soy–lin­seed toast topped with ¼ av­o­cado & 1 x 220g can re­duced-salt baked beans (1900kJ/450cal to­tal)

din­ner • Tofu rice noo­dles with se­same dress­ing (p59) (2700kJ/650cal to­tal)

Snacks • 1 nec­tarine topped with 2 tbs re­duced-fat ri­cotta & a sprin­kle of cin­na­mon • 1 slice soy–lin­seed toast with 1 tbs nat­u­ral peanut but­ter (1600kJ/380cal to­tal)

daily to­tal: 8700kJ (2080cal)

fri­day

break­fast • eggs & avo on toast (see tuesday) (1700kJ/410cal to­tal)

Lunch • left­over Tofu noo­dles with se­same dress­ing (p59) (2700kJ/650cal to­tal)

din­ner • mex­i­can rice & salmon salad (p61) • 1 peach (2900kJ/690cal to­tal)

Snacks • 1 banana • 2 squares 70% dark chocolate • 1 cup car­rot sticks with 2 tbs houm­mos (1500kJ/360cal to­tal)

daily to­tal: 8800kJ (2100cal)

satur­day

break­fast • banana muesli (see Wed­nes­day) (2400kJ/570cal to­tal)

Lunch • Tuna & cheese toastie 1 x 95g can tuna, 1 slice re­duced-fat cheese & sliced to­mato on 2 slices soy–lin­seed bread, toasted (1700kJ/410cal to­tal)

din­ner • Lamb with white bean mash (p62) • 1 x 150ml glass wine (2600kJ/620cal to­tal)

Snacks • 1 piece dark choc rocky road (p73) • 1 x 170g tub plain yo­ghurt topped with 1 diced mango (2000kJ/480cal to­tal)

daily to­tal: 8700kJ (2080cal)

sun­day

break­fast • Vegie omelette made of 2 eggs, 1 cup baby spinach, 10 cherry toma­toes, ½ cup sliced mush­rooms & 20g feta, served with 2 slices soy–lin­seed toast • 1 reg­u­lar skim latte (2000kJ/480cal to­tal)

Lunch • baked beans on toast (see thurs­day lunch) • 10 straw­ber­ries (2100kJ/500cal to­tal)

din­ner • creamy chicken slaw (p56) • 1 diced mango (2500kJ/600cal to­tal)

Snacks • 4 Vita-Weat 9–Grains with 2 tbs houm­mos • 1 x 170g tub plain yo­ghurt topped with 2 tbs trail mix (2100kJ/500cal to­tal)

daily to­tal: 8700kJ (2080cal)

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