Breakfast and Lunch for stay at home mums with dinners that the whole family will enjoy.

Transcription

1 Sample meal plan First week FREE at Busy Mum's Meal Plan Breakfast and Lunch for stay at home mums with dinners that the whole family will enjoy. This is a sample from one of our ready-made meal plans. All our plans are fully customisable to suit your preferences. Vegetarian or Vegan? Cooking for 1? Cooking for a family? ietary restrictions? We ve got you covered! MON Apple Muesli Salmon Salad Wrap 5 min 264 Cal 288 Cal 85 Cal Smokey Chicken Pizzas 0 min 28 Cal TUE Carrot Tabouli & Hummus Wrap 15 min 07 Cal 270 Cal 881 Cal Satay Beef Skewers with Minty Yoghurt 25 min 04 Cal WE Apple Muesli Pastrami & Cheddar Sandwich 5 min 264 Cal 28 Cal 907 Cal Beef Stroganoff with Pasta & Beans 0 min 15 Cal 15 min 07 Cal THU Tuna Nicoise Wrap 20 min 261 Cal 865 Cal Penang Chicken x6 25 min 297 Cal Apple Muesli 5 min 264 Cal FRI Reuben-Style Sandwich 26 Cal 91 Cal Spaghetti Bolognese 55 min 41 Cal SAT 984 Cal Chicken, Zucchini & Ricotta Pocket Chilli Chicken Burger 15 min 07 Cal 15 min 02 Cal 20 min 75 Cal 2 SUN 600 Cal Baked Eggs with Spinach, Feta & Soldiers Bean Nachos with Chilli Guacamole 20 min 288 Cal 40 min 12 Cal

2 Sample Shopping List First week FREE at Busy Mum's Shopping List Breakfast and Lunch for stay at home mums with dinners that the whole family will enjoy. Cereals and Cereal products Fruit 150g Natural Muesli 2 Teaspoons Plain Flour (6g) 60g Spaghetti 11 Slices Wholegrain Bread (440g) Banana (0g) 2 Teaspoons Lime Juice (10g) 2 Wholemeal Bread Roll (140g) 6 Pieces Wholemeal Mountain Bread (150g) 40g Wholemeal Pasta 5 Pieces Wholemeal Pita Bread (200g) 1/2 Teaspoons Lime Zest (1g) 1 1/2 Red Apple (189g) airy 1 X 400g cans Coconut Flavoured Evaporated Milk (400g) Tablespoons Extra Light Sour Cream (60g) 60g Low Fat Cottage Cheese 40g Low Fat Feta 1 1/2 Cups Low Fat Milk (60g) 1/2 Cups Low Fat Natural Yoghurt (120g) 20g Reduced Fat Cheddar 70g Reduced Fat Ricotta 20g Swiss Cheese Restaurant Foods 1/2 Tablespoons Hummus (70g) Vegetables 40g Avocado 60g Baby Spinach 2 Tablespoons Basil Leaves (6g) 250g Broccoli 1/2 Carrot (21g) 1 Celery Stalk (55g) 12g Cherry Tomatoes 1 2/ Tablespoons Flat Leaf Parsley (8g) 2 Tablespoons + 1/4 Cups Fresh Coriander Cloves Garlic (9g) 15g Gherkins 200g Green Beans 12 Kalamata Olives, Pitted (48g) 1 1/2 Zucchini (152g) 2 1/2 Lebanese Cucumber (8g) 4 Tablespoons Mint Leaves (12g) 70g Mixed Salad Leaves 200g Mushrooms 1 1/2 Onion (219g) 2 Red Capsicum (185g) 1 Red Chilli (10g) 1/4 Red Onion (7g) 85g Rocket 50g Sauerkraut 1 Shallot (g) 150g Snow Peas 1/2 Tomato (84g) Seafood and Seafood Products 1 X 95g cans Canned Salmon In Springwater, rained (66g) 1/2 X 185g cans Tuna In Springwater, rained (6g) Condiments 1/2 Teaspoons ijon Mustard (2g) 2 Teaspoons Fish Sauce (10g) 2 Cups Passata (500g) 2 Teaspoons + 2 Tablespoons Peanut Butter, No Added Sugar Or Salt 1 Tablespoons Red Curry Paste (20g) 1 Teaspoons Reduced Salt Soy Sauce (5g) 1 1/2 Tablespoons Sweet Chilli Sauce (0g) 2 Teaspoons Tomato Paste (10g) 1 Teaspoons Wholegrain Mustard (5g) 2 Teaspoons Worcestershire Sauce (10g) Page 1 of 2

3 Sample Shopping List First week FREE at Busy Mum's Shopping List Breakfast and Lunch for stay at home mums with dinners that the whole family will enjoy. Meat and Meat Products 100g Grilled Lean Chicken Breast 0g Italian Sausage 120g Lean Beef Mince 1100g Lean Chicken Breast 200g Lean Rump Steak 40g Pastrami 100g Smoked Chicken 200g Stir Fry Beef Strips Additives and Food Ingredients Pinches Ground Cinnamon (2g) 1 Cups Reduced Salt Beef Stock (240g) Legumes 50g Canned Chickpeas 1 X 400g cans Canned Red Kidney Beans, rained (20g) Edible Fats & Oils Eggs 7g Olive Oil Spray 2 Cage Free Eggs (118g) Sugar, confectionery and sweet spreads 2 Tablespoons Brown Sugar (40g) Page 2 of 2

4 Fir s vo t w om eek e.c FR om EE.au at Ready made Meal Plans We've prepared some plans for you. Start with one of these and customise to suit your preferences. Budget Friendly Busy Mum's Meal Plan Family Friendly Freezable Single Serve B, L, Gluten Free High Protein Hunger Minimiser Meal Plan On Trend for one B, L, Single Serve Super Foods Vegan Vegetarian Budget Friendly Vegetarian Family Friendly Vegetarian Freezable Vegetarian Gluten Free Vegetarian Hunger Minimiser Meal Plan Vegetarian B, L, Vegetarian Super Foods Copyright WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.

5 First week FREE at A sprinkle of cinnamon makes this simple breakfast simply delicious. 2 Serves prep 5 min cooking 298 cal/serve Nutritional Information Per Serve Calories 298 // Protein 15.5g // Fat Total 5.4g // Fat Saturated 2.1g // Carbohydrates 4.7g // Sugars 9.6g // Sodium 517.8mg // ietary Fibre 5.2g High in Protein Low In Fat Ingredients 4 Slices Wholegrain Bread (160g) 100g Low Fat Cottage Cheese 1 Banana (101g), sliced 1 Pinches Ground Cinnamon (0.5g) Method 1 Toast bread. 2 Spread toast with cottage cheese and top with banana. Sprinkle with cinnamon and serve. Voome Tips A rustic sourdough bread would be lovely for this. If using an unsliced loaf, don t cut the slices too thick weigh a slice so you know what 40g looks like. Copyright WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only. Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.

6 First week FREE at Tuna Nicoise Wrap This protein-packed wrap is a great addition to your lunch menu. It has all the components of a classic nicoise salad, minus the potatoes and dressing. 2 Serves prep cooking 26 cal/serve Nutritional Information Per Serve Calories 26 // Protein 26.2g // Fat Total 10.6g // Fat Saturated 2.6g // Carbohydrates 14.0g // Sugars 2.6g // Sodium 669.6mg // ietary Fibre.6g *This recipe has 2 serves. High in Protein Low In Carbohydrates Ingredients 2 Cage Free Eggs (118g) 40g Mixed Salad Leaves 125g Cherry Tomatoes, halved 1 X 185g cans Tuna In Springwater, rained (126g), flaked 6 Kalamata Olives, Pitted (24g), roughly chopped 2 Pieces Wholemeal Mountain Bread (50g) 1/4 Cups Flat Leaf Parsley (10g) Method 1 Place eggs into a small saucepan of water and bring to the boil over high heat. As soon as the water boils, begin timing for 8 minutes. rain and set aside to cool. Peel, then slice. 2 ivide salad leaves, tomato, tuna and olives between breads. Top with egg and parsley. Season with freshly ground black pepper, then wrap to enclose and serve. Voome Tips If you love anchovies, replace olives with 4 drained anchovy fillets. Roughly chop or cut into lengths. This is best made just before serving to prevent the bread going soggy. If you are making it for a lunchbox, simply pack the ingredients separately and assemble to serve. Copyright WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only. Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.

7 First week FREE at Penang Chicken This tastes just like it came from a restaurant - but healthy!! The recipe serves 6 so some to freeze for another meal or two. 6 Serves 15 min prep cooking 297 cal/serve Nutritional Information Per Serve Calories 297 // Protein 9.4g // Fat Total 7.g // Fat Saturated 2.1g // Carbohydrates 17.1g // Sugars 16.g // Sodium 27.9mg // ietary Fibre 2.7g *This recipe has 6 serves High in Protein Low In Carbohydrates Low In Fat Low In Sodium Ingredients 1 Tablespoons Red Curry Paste (20g) 800g Lean Chicken Breast, cut into strips 1 X 400g cans Coconut Flavoured Evaporated Milk (400g) 2 Teaspoons Fish Sauce (10g) 2 Tablespoons Brown Sugar (40g) 2 Tablespoons Peanut Butter, No Added Sugar Or Salt (40g) 250g Broccoli, cut into florets 150g Snow Peas Method 1 Heat a large non-stick frying pan over medium heat. 2 Add the curry paste and cook, stirring, for 1 minute. Add the chicken and stir to coat in the paste. Add the coconut milk and cook, stirring often, for 2 minutes (don t let the mixture boil). Add the fish sauce, sugar and peanut butter. Stir until smooth. Simmer gently for 5 minutes or until the chicken is cooked through (don t allow the sauce to boil or it will separate). 4 Meanwhile, cook the broccoli and snow peas in steamer set over a saucepan of simmering water for 2- minutes or until tender crisp. 5 ivide the chicken, sauce and vegetables among serving plates. Voome Tips Many Asian cultures combine the following flavours: sweet, bitter, sour, spicy and salty. In keeping with the essence of traditional Asian dishes, sugar has been added to this recipe. Feel free to reduce, adapt or omit if you prefer. Image serve size is indicative only. Follow your recipe serving size instructions and method. All recipes are written for conventional ovens. If you have a fan-forced oven, please decrease the stated temperature by 20 C Copyright WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only. Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.