The size of your thumb or one tablespoon Tomatoes. Potato. Avocado Carrots. Extra virgin olive oil (EVOO) Capsicum. Sweet Potato.

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Isaac Roberts
5 years ago
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1 SAMPLE MEAL PLAN WHAT SHOULD A MEAL LOOK LIKE? At every meal, half of your plate should be made up of vegetables and salad. The other half should be divided into: 1/3 protein 1/3 good quality carbohydrates 1/3 healthy fats SO WHAT DOES THIS MEAN AND WHAT DOES IT LOOK LIKE? VEGETABLES/ SALAD PROTEIN CARBOHYDRATES HEALTHY FATS Half the plate The size of your fist Kids the size of their fist Approx ½ cup or 2 slices of bread The size of your thumb or one tablespoon Tomatoes Beef Potato Avocado Carrots Lamb Sweet Potato Extra virgin olive oil (EVOO) Capsicum Chicken Corn Sesame Oil Spinach Eggs Beetroot Butter Grass Fed Broccoli Turkey Rice Ghee Cucumber Kangaroo Pasta Coconut Oil Cauliflower Pork Bread Whole nuts Eggplant Mushrooms White fish Oily fish salmon Quinoa Oats Whole seeds sunflower, chia, pepita, sesame Zucchini Tofu Legumes Asian greens Dairy Milk yoghurt, cheese Beans Rocket Grains Asian greens Fresh herbs and spices Sample Meal Plan What should a meal look like? 1

BREAKFAST IDEAS Boiled eggs & soldiers Ham, spinach & egg wraps Cheese & avocado on toast Toast and baked beans Oats soaked overnight with fruit, nuts & yoghurt Pancakes with berries & ricotta

2 BREAKFAST IDEAS Boiled eggs & soldiers Ham, spinach & egg wraps Cheese & avocado on toast Toast and baked beans Oats soaked overnight with fruit, nuts & yoghurt Pancakes with berries & ricotta Smoothie with an egg, yoghurt, banana & berries Yoghurt & fruit cups Yoghurt & granola (homemade nut free) cups LUNCH IDEAS Sandwiches plain or toasted. Carb - Wholemeal or wholegrain sandwich/roll/wrap Protein Egg, chicken, tuna, ham, cheese Salad Lettuce, tomato, cucumber, carrot, beetroot Fats Butter (rather than margarine), avocado, cheese Pasta Bolognaise/Lasagne/boscaiola/meatballs/salad Mini hamburger homemade chicken/beef & veggie patties with salad & avo Sushi homemade. Nori rolls make great GF wraps, you can fill them with anything SNACK IDEAS Dips & Sticks Cups hummus/tzatziki/guacamole with veggie sticks carrot/celery/cucumber/capsicum/cherry tomatoes Cheese & Cracker Packs with carrot sticks Boiled eggs Banana bread with ricotta or cream cheese & honey Homemade muffins sweet and savoury Homemade cookies / muesli bars Yoghurt & fruit/granola cups Chicken wings Gelatine desserts chocolate/crème caramel Corn on the cob Bliss balls/power balls Fried rice in cups Trail mix homemade nut, seed, dried fruit & popcorn mix in snap lock bags Melted cheese on toast Homemade 2 minute noodle cups Soup cups Frozen fruit pieces orange, pineapple, grapes Fresh fruit pieces sliced watermelon or other seasonal fruit Nachos, beans, mince & cheese on a few corn chips Soup homemade chicken noodle/ pumpkin /chicken & corn Teriyaki chicken and rice Burritos chicken or beef plus salad Frittata/quiche/egg muffins bacon, cheese & veggie Baked potato with filling bolognaise/tuna & corn/cheese Pulled pork & coleslaw rolls Sample Meal Plan What should a meal look like? 2

3 SAMPLE MEAL PLAN Monday Breakfast Lunch Dinner Snack Boiled eggs and soldiers Cold leftover lasagne *Homemade chicken nuggets, *Nut free trail mix Tuesday Baked beans on toast Chicken nuggets leftovers Sweet potato mash and steamed greens Hard boiled egg & veggie sticks Wednesday *Coconut Banana Berry smoothie Pulled pork and coleslaw wraps - leftovers Slow cooked pulled pork and coleslaw Dips & Sticks Cup Thursday Scrambled eggs, mushrooms and toast Nori wraps cottage cheese, ham and avocado Baked salmon, roast, steamed greens Nut free bliss balls Friday Homemade granola with fruit and yoghurt Teriyaki chicken and rice - leftovers Teriyaki chicken and rice with stir fried Fresh fruit and yoghurt cup Saturday Pancakes with ricotta and berries *Egg muffin Nachos spiced bolognaise sauce, chopped and guacamole Frozen fruit slices Sunday Ham, egg and spinach wraps Frittata with grated Stir fry beef strips with and rice noodles Banana bread with ricotta and honey Sample Meal Plan What should a meal look like? 3

*SAMPLE RECIPE IDEAS COCONUT BANANA BERRY SMOOTHIE SERVES 1 100g Frozen fruit banana, berries, mango etc 250ml milk dairy, almond, coconut, rice etc 1 Tblsp coconut cream or coconut oil 1 egg or WPI

4 *SAMPLE RECIPE IDEAS COCONUT BANANA BERRY SMOOTHIE SERVES 1 100g Frozen fruit banana, berries, mango etc 250ml milk dairy, almond, coconut, rice etc 1 Tblsp coconut cream or coconut oil 1 egg or WPI protein powder Crushed ice Blend frozen fruit until finely chopped. Add remaining ingredients and blend 60 seconds. Serve in a large glass with a straw. EGG MUFFINS CAN BE FROZEN FOR LUNCH BOXES Makes eggs 1 tbsp coconut oil or olive oil 4 rashers short cut rindless bacon 1 2 onion A couple of handfuls of baby spinach and/or favourite chopped 1 cup mashed sweet potato Salt and pepper to taste Preheat oven to 170 degrees Whisk eggs. Roughly chop baby spinach. Finely chop onion and cut bacon into small strips. Add oil to frying pan and heat. Add bacon, fry for a couple of minutes and then add onion. Fry for a few more minutes until onion is transparent. Add everything but bacon to eggs, whisk again. Cut squares of baking paper & place a square of baking paper (or cup cake wrappers) in each muffin space and then spoon in the egg mixture. Add bacon to each muffin, then give a little push down with a fork, so it becomes slightly submerged in the egg. Bake for minutes or until golden on top. Remove from trays and cool on rack, either leave in the baking paper or remove. Sample Meal Plan What should a meal look like? 4

5 *SAMPLE RECIPE IDEAS HOMEMADE CHICKEN NUGGETS RECIPE GLUTEN FREE 4 chicken breasts (approx 1kg) 2 cups natural yogurt 2 cups quinoa flakes 1 cup buckwheat kernels Preheat the oven to 180 degrees. Slice the chicken breasts in half width wise, then cut the breasts into pieces. Try making the pieces the same size for even cooking. Add the yogurt to a large dish. Add the combined quinoa and buckwheat to a separate large bowl Add the chicken to the yoghurt and coat well. Then place the chicken into the quinoa/buckwheat crumb. Transfer the chicken pieces on to trays lined with baking paper. Bake in the oven for minutes, turning the nuggets after 30 minutes. Serve with salad, sit back and watch them disappear! NUT FREE TRAIL MIX You can use any mix of seeds and sulfate free dried fruits in this mix. Nuts can of course be added to Trail Mixes for non school snacks. 3 cups coconut flakes 1 ½ cups pumpkin/pepita seeds 1 cup sunflower seeds 1 tsp ground cinnamon 1 cup goji berries, dried cranberries, chopped dates, dried pineapple chunks 1/3 cup cacao nibs or dark choc chips (optional) 1-2T coconut oil Preheat oven to 85C & line two large trays with baking paper. This needs to be baked slowly on a low temperature so as to not burn and keep in the goodness. This can also be done in a heavy based fry pan in a low heat. Combine coconut flakes, pumpkin seeds and sunflower seeds into a large bowl and stir in the coconut oil and cinnamon, mixing well. Bake for around minutes until the coconut flakes start to turn golden brown. Remove from the oven and allow to cool on the tray for about an hour. Sprinkle with goji berries & cacao nibs & store the trail mix in an airtight container. Sample Meal Plan What should a meal look like? 5

Spring Wellness Program

Spring Wellness Program Meal plan ~ Week 6 ~ 21 November - 27 November Sunday Cook-up Monday Tuesday Wednesday Thursday Friday Saturday Sunday MEAT FREE MONDAY TACO TUESDAY WACKY WEDNESDAY STIR FRY THURSDAY