Your “get lean” menu plan
SUNDAY
Breakfast: Spanish baked eggs with ham and spinach and slice wholegrain toast Lunch: Soto ayam (Balinese chicken soup) Snack: 15 almonds and ½ cup pineapple chunks Dinner: Lean and mean beef burritos Sweet treats: Drunken strawberries with citrus yoghurt and dark chocolate
MONDAY
Breakfast: Muesli with milk/yoghurt/ dairy alternative and fresh fruit OR wholegrain cereal with sprinkle of nuts/seeds, fruit and yoghurt Lunch: Supergreens soup with slice of wholegrain bread and cheese Snack: Hummus two ways with carrot and celery batons Dinner: Mediterranean chickpea stuffed sweet potatoes Sweet treats: Hot spiced cocoa
TUESDAY
Breakfast: Boiled/poached/scrambled eggs with 1 slice wholegrain toast, wilted spinach and grilled tomato Lunch: Adzuki bean and tuna salad Snack: Handful of nuts Dinner: Ricotta and basil meatballs in capsicum-tomato sauce served with ½ cup steamed brown rice and green salad drizzled with extra virgin olive oil and lemon Sweet treats: ½ cup of mixed berries with Greek natural yoghurt
WEDNESDAY
Breakfast: Muesli with milk/yoghurt/ dairy alternative and fresh fruit OR wholegrain cereal with sprinkle of nuts/seeds, fruit and yoghurt Lunch: Black barley, kale and poached chicken salad Snack: My go-to green smoothie (see recipe overleaf) Dinner: Coconut fish fingers, sweet potato chips and broccolini Sweet treats: Hot spiced cocoa
THURSDAY
Breakfast: Super veggie bowl Lunch: Hearty chicken and barley soup Snack: Handful of nuts Dinner: Roast veggie salad with pomegranate dressing and a grilled lean steak Sweet treats: ½ cup of mixed berries with natural yoghurt
FRIDAY
Breakfast: Muesli with milk/yoghurt/ dairy alternative and fresh fruit OR wholegrain cereal with sprinkle of nuts/seeds, fruit and yoghurt Lunch: Superfood salad with tahini dressing (see recipe, overleaf) and 65g cold meat or small can of tuna Snack: Natural protein berry smoothie Dinner: Soba noodle soup with teriyaki pork and greens Sweet treats: 2 squares (20g) dark chocolate
SATURDAY
Breakfast: Spelt and lupin blueberry hotcakes with ricotta and fresh strawberries Lunch: Thai beef salad Snack: Green smoothie with kale, pineapple and coconut Dinner: Spanish seafood stew served with a green salad dressed with vinaigrette and a slice of wholegrain sourdough Sweet treats: Custard filo tart with caramelised figs