Quick Guide. Need to increase your calories of your meal? 100g of cooked brown rice - 170 calories 100g of basmati rice - 107 calories 100g of cooked soba noodles - 145 calories 100g cooked quinoa - 128 calories 100g of cooked pasta - 140 calories 100g of potatoes - 65 calories 1 x slice soy & linseed bread - 90 calories 1 x piece of mountain bread/wrap - 70 calories 100g green vegetables - 35 calories *Please note 100g is approximately 1/2 a standard cup BREAKFAST Veggie Scrambled Eggs on Toast Get your veggies in even at breakfast time. A healthy, protein and nutrition packed breakfast. 1 slice wholemeal/multigrain/dark rye etc bread of choice ½ small tomato (approx 50g) 1 tbsp parsley 2 whites from large (approx 50g each) eggs ¼ small avocado (approx 45g) ½ cup baby spinach (approx 15g) 676kj / 161 cal 11g 6.5g Place bread in toaster for desired time. Meanwhile chop tomato & parsley and combine with egg whites. Scramble egg mixture in a non-stick pan until light and fluffy. Slice avocado and place on toast and top with spinach. When eggs are cooked place on top of toast and serve immediately. You could cook the spinach with the scrambled eggs or add some smoked salmon or ham for added protein. Optional Serve with a 300ml decaf Latte/Cappuccino with regular milk (173cal) or milk of choice if desired, to increase your morning calories. If you don t drink coffee then you could have a herbal tea with some fruit if you feel like something extra.
LUNCH Stuffed Zucchini with Lamb A delicious and satisfying recipe that is easy to increase in quantity to serve the whole family. Make the stuffing ahead of time and keep in the refrigerator or freeze, so all you need to do at lunch time is fill the zucchini and cook. If you have leftovers you can refrigerate them and have for another meal. 1559kj / 371 cal 24g 10g 60g lamb mince 1 small brown onion (approx 60g) 1 celery stalk (approx 30g) 1 medium red capsicum (approx 100g) 50g button mushrooms 1/2 tsp garlic, minced 225g tinned tomatoes, chopped 1 pinch chilli flakes & dried mixed herbs 2 medium zucchinis (approx 196g each) Brown the lamb mince in a heavy fry pan, pre-heated over medium heat. Then place in a bowl and set aside. Dice the onion, celery, capsicum & mushrooms and place in the fry pan over medium heat. Cook for 1 minute. Return the mince to the pan and add the remaining ingredients (excluding the zucchinis) mix well and simmer covered for 5 minutes. Meanwhile pre-heat the oven to 200C and prepare the zucchinis by cutting the ends off and slicing into long boat like halves. Scoop out the fleshy centre of the zucchinis, chop this up and add it to the simmering fry pan. Lay out a large square of tin foil (for each zucchini) on a small baking tray and place the zucchini halves on top. Taste the filling and adjust seasoning if needed. Spoon the mixture into the zucchini halves, wrap in the foil (you ll have two foil parcels each with 2 halves inside) and bake in the pre-heated oven for 15 minutes or until tender and bubbling. Serve hot.
DINNER Chicken & Avocado Salad Serves 2 An easy and nutritious salad with a healthy, creamy dressing. Ideal to increase the quantities and serve to the whole family. 200g chicken breast fillets, skinless and boneless 1 & ¼ tsp Italian dried herbs ½ crisp lettuce (approx 50g) 1 small ripe avocado (approx 90g) 40g snow peas 15g cashew nuts, raw, unsalted 30g extra light sour cream 1/8 tsp garlic, minced Juice of ½ a lemon Salt & Pepper Diced chilli to serve (optional) 1126kj / 268 cal 29g 14g Lightly toast the cashew nuts in a non-stick pan. Coat chicken breast in 1 teaspoon of the Italian herbs then cook in the non-stick pan for 3-5 minutes until cooked through. Meanwhile coarsely shred lettuce, chop avocado and top and tail snow peas, mix together in a bowl along with the cashew nuts. Slice chicken breast or cube into 1cm pieces and then add to salad mixture. Make dressing in a small bowl by mixing together the sour cream, lemon juice, remaining ¼ tsp Italian herbs, garlic and salt & pepper. Stir dressing through salad ensuring all ingredients are combined through and coated. Optional scatter with diced chilli to serve
EVENING_SNACK Cottage Cheese & Blueberry Delight Something sweet but healthy and easy to prepare, to help with any after dinner sugar cravings. 5g raw almonds 50g blueberries (fresh or frozen) 1 tsp ground cinnamon 80g low-fat cottage cheese 90g Greek natural yoghurt, low fat Mix all ingredients together in a blender with a cube of ice until well combined and serve in a small dessert bowl. 681kj / 162 cal 20g 3g
BREAKFAST Cottage Cheese, Strawberry & Cinnamon Breakfast Muffin Something a little different and delicious for breakfast. 1 wholemeal English muffin (or use 2 slices of wholemeal/multigrain bread if easier) 40g strawberries 10g smooth peanut butter 40g low fat cottage cheese ½ tsp ground cinnamon Toast muffin halves (or bread) until golden. While muffin is toasting, cut strawberries into thin slices. When muffin is ready spread with peanut butter and then spread cottage cheese evenly over peanut butter. Arrange strawberries over the muffins and dust with cinnamon. 752kj / 179 cal 10g 6g
LUNCH Quick & Healthy Pesto Penne A delicious and healthy version of a pasta favourite. Pre-prepare the pesto and refrigerate or freeze so you can quickly put together a healthy lunch or increase the ingredient quantities to serve the whole family. 80g penne pasta, wholemeal (use a gluten free option if required) ½ tsp garlic 60g reduced fat mozzarella plus 1 tbsp to serve 50g baby spinach leaves 5 leaves of fresh basil salt & pepper 1714kj / 408 cal 25g 10g Cook pasta according to packet instructions until al dente. Whilst pasta is cooking, place garlic, mozzarella, spinach leaves, basil and a pinch of salt and cracked pepper in a food processor until well combined to make the pesto. When pasta is cooked, drain and reserve ½ cup of the cooking water. Place pasta into a pot back on the stove. Mix pesto through the pasta and add a bit of the pasta cooking water as needed to achieve desired sauce consistency (sauce should not be runny but more of a creamy consistency). Fold through 1tbsp of mozzarella and serve.
DINNER Chicken & Chilli Chickpea Salad Serves 2 An easy to put together chicken salad. Great to increase in quantities to serve the whole family. Pre-prepare the beans and herb component to marinate the flavours and then just add with the chicken and other vegetables for a quick dinner. 1567kj / 373 cal 1 small red onion (approx 60g) 1 red chilli (approx 45g) 2 sprigs fresh flat leaf parsley 2 sprigs fresh chives 3 sprigs fresh basil leaves 40g drained tinned kidney beans 90g drained tinned chickpeas 4-5 small cherry tomatoes (approx 40-50g) 60g cucumber 180g chicken breast, skinless cooking oil spray if needed 2 mini pita pockets, wholemeal salt & pepper 34g 9g Dressing ½ clove garlic, minced 10mls extra virgin olive oil 25mls balsamic vinegar 1 tsp wholegrain mustard Place all of the dressing ingredients into a mixing bowl and combine together, season with salt & pepper. Finely chop the onion, chilli and herbs and add to the bowl with the dressing along with drained chickpeas and kidney beans. If you have time leave in the fridge for 24 hours, allowing the flavours to really blend together. Cook the chicken breast in a non stick fry pan with a spray of cooking oil spray if needed, for 3-5 minutes each side or until cooked through. When ready to eat, halve the cherry tomatoes and dice the cucumber and chicken. Toss all the ingredients together with the marinated bean mix and season with salt and pepper. Warm the wholemeal pita bread in a microwave on high for 20-30 seconds. Transfer the salad into serving bowls and serve with a warmed mini pita bread per person.
EVENING_SNACK Chocolate Chip Chickpea Cookies 6 An ideal healthy recipe to prepare ahead of time and store in the pantry so you have easy to grab, nutritious snacks when needed. The whole family will love these cookies. Recipe makes 16, 103 calories per cookie. 433kj / 103 cal 5.2g 3g 1 ½ cups tinned chickpeas, drained and rinsed ½ cup light peanut butter or almond butter ¼ cup skim milk 1 tsp vanilla extract 1 tsp baking powder 85g dark chocolate chips Preheat your oven to 200C and line a baking tray with baking paper. Place the chickpeas into a colander and rinse really well (a good tip is to make sure the chickpeas are fully dry before cooking to avoid the cookies being soggy). Place into a blender with the peanut butter, skim milk, vanilla extract and baking powder. Blend until smooth, then fold in the chocolate chips. Drop the mixture by the tablespoon onto baking tray. Bake the cookies for 15 minutes until lightly browned.
BREAKFAST Omelette with a Chinese Twist An Asian twist on a breakfast favourite makes this a quick, tasty and healthy meal to start the day. 1 large egg (approx 50g) 2 egg whites (from 2 large, 50g each, eggs) ½ tsp beef stock powder cooking oil spray 1 and ½ spring onions, sliced (approx 15g) 30g mushrooms, sliced 50g frozen peas & corn 5ml oyster sauce 731kj / 174 cal 17g 6g Beat egg whites, whole egg and stock powder together in a bowl. Coat non-stick pan with cooking spray and then sauté spring onions, mushrooms, corn & peas for 2 minutes. Spread vegetables evenly over base of the pan, then pour egg mixture over the top. Cook until egg mixture is brown on the bottom but still runny on the top. Place fry-pan under heated griller until top of omelette is cooked. Remove omelette and place on a plate. Pour over a little oyster sauce before serving. Optional Serve with a 300ml decaf Latte/Cappuccino with regular milk (173cal) or milk of choice if desired, to increase your morning calories. If you don t drink coffee then you could have a herbal tea with some fruit if you feel like something extra.
LUNCH Grilled Chicken with Bruschetta An easy to prepare lunch to ensure you re eating healthy and tasty meals. 120g chicken breast fillet, skinless and boneless 5mls extra virgin olive oil 3 sprigs fresh basil leaves 2 small tomatoes (approx 200g) 10mls balsamic vinegar ½ garlic clove 1 slice multigrain/dark rye/gluten free etc bread of choice salt & pepper 1290kj / 307 cal 34g 7g Preheat the grill. Place the chicken breast under the grill and cook for about 7 minutes each side, until no longer pink in the centre. You could also cook the chicken in a non-stick fry pan with a small spritz of cooking oil spray, if desired. Meanwhile heat the oil in a frying pan over medium heat, dice the tomato and roughly chop the basil leaves. Add the tomato to the frying pan and cook gently for about 5 minutes until softened. Add the balsamic vinegar and basil leaves and cook for a further 2 minutes. Toast the bread and then immediately rub the top side with the freshly cut garlic clove half and sprinkle lightly with salt and pepper. Slice the cooked chicken and place on top of the garlic bread on a serving plate. Top the bread with the tomato mixture and serve immediately.
DINNER Lamb & Rosemary with White Bean Puree Serves 2 A tasty and nutritious alternative to the normal meat and vegetables. Easily increase quantities to serve the whole family. Pre-prepare the lamb earlier in the day to enable the marinade flavours to absorb. The puree and salad can also be prepared ahead of time so you can just cook the lamb when ready and have a tasty dinner on the table in no time. 1407kj / 335 cal 36g 8g 250g lean lamb steak 4 sprigs fresh rosemary 2 tsp ground coriander 240g drained, tinned cannellini beans 2 tsp minced garlic Juice of a lemon (approx 40mls) Salt & pepper 1 large red capsicum (approx 160g) 4 cups mixed salad leaves (approx 160g) 20mls balsamic vinegar Place the lamb steak into a bowl along with the rosemary leaves and ground coriander. Season to taste with salt. Ensure the steak is evenly coated, cover and refrigerate for 30 minutes (if you have time, otherwise just refrigerate whilst you prepare the bean puree and salad). Make the bean puree by placing the beans, garlic, lemon juice, salt & pepper (to taste) in a food processor and blend until smooth, divide between two serving plates. Thinly slice the capsicum and toss with the mixed salad leaves, transfer to the serving plates and drizzle with balsamic vinegar. Lightly spray a non-stick frying pan with cooking oil spray and heat over high heat. Add the lamb steak and cook for 1-2 minutes each side or until cooked to your liking. Divide the steak between the serving plates and serve immediately. Optional this is a great meal to be served at a BBQ. The puree and salad can be prepared and refrigerated ahead of time and the marinated lamb steaks can be cooked on a hot BBQ grill.
EVENING_SNACK Quick & Easy Date Balls 5 An easy, tasty snack to prepare in advance and store in the fridge so you have nutritious snacks available when needed. 1 cup dates (approx 360g or 15 dates) 1 cup LSA (linseed/sunflower/almond meal) 1/4 cup cacao/cocoa powder 2 tbsp coconut oil Unsweetened shredded coconut for rolling 744kj / 177 cal Combine dates, LSA and cacao/cocoa powder together in a blender until well combined. Roll tablespoonfuls (approximately) of the mixture into balls. Dip balls into melted coconut oil when formed and then roll in unsweetened shredded coconut. Refrigerate until firm. Two balls make up one serve. 1.6g 3.9g
BREAKFAST Smoked Ham Bruschetta A quick, savoury breakfast that can be easily prepared even on a busy day to ensure you re starting your healthy eating first thing. If you have any of the tomato mixture leftover, keep in the fridge to add to a slice of toast another time for a tasty snack. 2 small tomatoes (approx 200g) 1 clove of garlic (approx 3g) 2 sprigs of fresh basil leaves Dash of hot chilli sauce (e.g. Tabasco) 1 slice of multigrain/dark rye/gluten free etc bread of choice 60g smoked ham, extra lean (or use shaved turkey breast or chicken breast if preferred) Salt & pepper 782kj / 186 cal 14g 2g Cut the garlic clove in half and mince one half (leaving the other half whole for rubbing over the toasted bread). Roughly chop the tomatoes and place in a small bowl with the minced garlic, fresh, torn basil leaves a dash of hot chilli sauce and season well with salt and pepper. Lightly toast the bread on both sides under a hot grill (or toaster) and then using the freshly cut garlic clove, roughly rub the cut side of the garlic over the entire slice. Top the toast with the tomatoes then place back under the grill to heat through. Remove from the grill, place the sliced ham on top and eat immediately. Optional Serve with a 350ml decaf Cappuccino with regular milk (184cal) or milk of choice if desired, to increase your morning calories. If you don t drink coffee then you could have a herbal tea with some fruit if you feel like something extra.
LUNCH Tuna Salad Nicoise A quick and easy version of a traditional salad that is full of healthy vegetables and protein. Easily increase the quantities to feed the whole family or to keep in the fridge for another meal (don t dress until serving though). If you don t like tuna you could use another protein of choice, e.g. some sliced, cooked chicken breast. 975kj / 232 cal 28g 8g 50g fine green beans 1 small tomato (approx 100g) 100g crisp lettuce 100g tinned tuna 3 spring onions (approx 45g) 3 pitted black olives (approx 12g) 45g cucumber a squeeze of lemon juice (20mls) mixed with some extra virgin olive oil (5mls) and salt & pepper to dress Trim and halve the beans and steam for 2 minutes or until just tender. Leave to cool for a few minutes. Chop the tomato and arrange in a serving bowl with the lettuce and cooked beans, then place the tuna on top. Trim and chop the spring onions, olives and cucumber and garnish the salad with them. Pour the dressing on top and serve.
DINNER Thai Beef Salad Serves 2 A favourite with everyone when it comes to salads. This recipe turns a salad into a satisfying meal that you can easily increase the ingredients on to feed the whole family. 300g beef steak, rump, lean salt & pepper 1 red chilli (approx 45g) ½ large red capsicum (approx 80g) 1 small red onion (approx 60g) 60g cucumber 3-4 cherry tomatoes (approx 30 40g) 2 sprigs fresh mint leaves 3 sprigs fresh coriander leaves 2 cups mixed salad leaves (approx 80g) 983kj / 234 cal 33g 7g Dressing 1 tbsp fresh lime juice 1 tsp fish sauce 1/2 tsp sesame oil 1/2 tsp tamari (gluten free soy sauce) Season the rump with salt and pepper and cook to your liking in a non stick fry pan (use a spritz of cooking oil spray if needed). Allow to rest for a few minutes, then slice thinly. Chop the red chilli, slice the capsicum, onion and cucumber and halve the tomatoes. Combine with the coriander, mint and salad leaves. Top the salad with the sliced rump. Combine all ingredients for the dressing and drizzle over the top of the salad.
EVENING_SNACK Yoghurt Dip with Apple A tasty snack that can be eaten anytime of the day and prepared with other seasonal fruits. 100g low fat Greek natural yoghurt (choose a soy yoghurt if you d like a dairy free option) ½ tbsp honey 1 tsp LSA (linseed/almond/sunflower meal) 1 medium apple (approx 138g), sliced In a small bowl, mix together the yoghurt and honey until smooth and then transfer to a small serving dish. Sprinkle with LSA and serve with apple slices to dip. 798kj / 190 cal 8g 5g
BREAKFAST Ricotta Berry Delight A super fast breakfast to prepare. Make ahead of time and grab as you walk out the door if you don t have time to sit down in the morning. 100g frozen mixed berries 50g ricotta cheese, low fat 15g almonds, toasted and chopped finely Place frozen berries in a microwave safe bowl and heat for 60 seconds. Top with ricotta and almonds and enjoy whilst berries are still warm or at room temperature. 622kj / 148 cal 7g 10g
LUNCH Turkey & Tomato Panini Mayonnaise, turkey, parmesan, lemon and basil make this healthy sandwich taste like something you bought in a fancy cafe. Easily increase the quantities to serve to the whole family. Or prepare the mayonnaise mix in advance and keep in the fridge to add to other sandwich combinations throughout the week. 10g fat free mayonnaise ½ tbsp parmesan, grated 1 sprig fresh basil leaves Squeeze of lemon juice Salt & pepper 2 slices multigrain/dark rye/gluten free etc bread of your choice 80g lean turkey meat, sliced ½ tomato, sliced (approx 50g) 1315kj / 313 cal 23g 5g Combine mayonnaise, parmesan, shredded basil, lemon juice, salt and pepper in a small bowl. Spread the mixture on one slice of bread and top with turkey and tomato slices, top with remaining bread. Place the sandwich in a sandwich grill machine and cook until golden and toasted to your liking. Serve immediately.
DINNER Lamb Rissoles with Sweet Potato Chips Serves 2 A healthy and nutritious version of a tasty meal. Increase the quantities to serve the whole family as this is sure to be a crowd pleaser. Easily make extra rissoles to keep in the fridge or freeze and then just defrost when ready to cook. 1588kj / 378 cal ½ medium zucchini (approx 100g) ½ carrot (approx 50g) 2 sprigs fresh chives 160g lamb mince 1 wheat cereal biscuit e.g. Weet Bix, crumbled 1 large egg (approx 50g) 1 sweet potato (approx 150g) 2 sprigs fresh rosemary leaves 1 and ½ cups mixed salad leaves (approx 60g) 4-6 cherry tomatoes, halved (approx 70g 100g) Juice from 1/2 a lemon (approx 10mls) 5mls extra virgin olive oil salt and pepper to taste 21g 22g Preheat oven to 150 degrees and line a tray with baking paper. Grate zucchini and carrot and finely chop chives. Combine mince, crumbled wheat biscuit, zucchini, carrot, chives and egg in a bowl and shape mixture into desired rissole sizes. Arrange rissoles on tray and bake for 35 minutes until brown. Peel and cut sweet potato into chip lengths. Finely chop rosemary leaves. Remove tray from oven at 20 minutes and add sweet potatoes to the tray, season with rosemary and bake for a further 15 minutes. Divide rissoles and sweet potato chips between two plates. Serve with mixed salad leaves and cherry tomatoes dressed with the combined lemon juice and olive oil and salt and pepper to taste.
EVENING_SNACK Healthy Raspberry Brûlée A fruity, custard like dessert with a delicious crunchy top. A great recipe to increase the quantities on, to prepare when friends come for dinner. 100g fresh or frozen raspberries 25mls lite coconut cream 25g low fat fromage frais or mascarpone 3 tsp honey 1 tsp vanilla extract 20g coconut sugar/natvia Sprig of mint to serve (optional) 966kj / 230 cal 4g 3g Place the raspberries in a small heatproof 150ml ramekin dish. Mix together the coconut cream, fromage frais/mascarpone, honey and vanilla and then generously spoon the mixture over the fruit. Top with the coconut sugar and place under a hot grill or blast with a brûlée gun for approximately 30 seconds until the sugar melts and begins to caramelise. Serve topped with a sprig of fresh mint.
BREAKFAST Turkey Bruschetta A healthy and nutritious breakfast, that s easy to prepare. Make more than one slice to serve the whole family. 2 small tomatoes (approx 200g) 1 clove of garlic (approx 3g) 2 sprigs of fresh basil leaves Dash of hot chilli sauce (e.g. Tabasco) 1 slice of mulitgrain/dark rye/gluten free etc bread of choice 60g turkey extra lean, sliced (or use ham or chicken breast if preferred) Salt & pepper 756kj / 180 cal 14g 1g Cut the garlic clove in half and mince one half (leaving the other half whole for rubbing over the toasted bread). Roughly chop the tomatoes and place in a small bowl with the minced garlic, fresh, torn basil leaves, a dash of hot chill sauce and season well with salt and pepper. Lightly toast the bread on both sides under a hot grill (or in a toaster) and then using the freshly cut garlic clove, roughly rub the cut side of the garlic over the entire piece of bread. Top with the tomatoes then place back under the grill to heat through. Remove from the grill, place the sliced turkey on top and eat immediately. Optional Serve with a 350ml decaf Cappuccino with regular milk (184cal) or milk of choice if desired, to increase your morning calories. If you don t drink coffee then you could have a herbal tea with some fruit if you feel like something extra.
LUNCH Mediterranean Vegetable Frittata A quick to prepare frittata for one. Ideal for lunch or as a dinner meal. Increase the ingredients to serve the whole family. cooking oil spray 1 large egg (approx 50g) 2 egg whites (from 2 large eggs approx 50g each) 20ml skim milk 1 sprig fresh flat leaf parsley leaves, chopped ½ medium red capsicum (approx 70g) 1 medium zucchini (approx 196g) 3 fat free sundried tomatoes 100g baby spinach, chopped 20g reduced fat ricotta 744kj / 177 cal 22g 7g Preheat oven to 180 degrees. Lightly grease a small shallow non-stick oven proof frying pan or baking dish with some cooking oil spray Beat the eggs, milk and chopped parsley together until well combined. Cut capsicum into thin strips and grate zucchini. Chop sun dried tomatoes. Stir the sun dried tomatoes, capsicum, spinach, zucchini and ricotta into the egg mixture. Pour mixture into the oven proof frying pan or small baking dish, place in oven and cook for 15-20 minutes or until firm. Flip out frittata and serve.
DINNER Tuscan Tuna & White Bean Salad Serves 2 A tasty and satisfying salad using tuna, beans and fresh herbs and served with toasted ciabatta bread. Easily increase the ingredients to serve the whole family. Pre-prepare and keep in the fridge so it s easy to grab a healthy dinner when you re low on time or make a larger quantity to store in the fridge and have for another meal. You could use another protein of choice if you don t like tuna, e.g. some cooked chicken breast. 1571kj / 374 cal 29g 4 slices of Ciabatta style loaf or use slices of multigrain/dark rye/gluten free etc bread if you d prefer 180g tuna in spring water (drained weight) 200g tinned cannellini beans (drained weight) 1 small red onion (approx 60g) 2 sprigs fresh, flat leaf parsley leaves 2 sprigs fresh oregano leaves 10 cherry tomatoes (approx 100g) 1 tsp garlic, minced 10mls extra virgin olive oil 20mls balsamic vinegar 6g Toast the bread slices. Meanwhile drain the tuna and beans and chop the red onion, parsley, oregano and cherry tomatoes. Toss together in a mixing bowl. Add the garlic, olive oil and vinegar to the mixing bowl, toss gently. Arrange one slice of the toasted bread onto each serving plate, top with salad and then place second slice of toast on top. Optional can be served with fresh Ciabatta if you don t want to toast it or serve bread on the side rather than as a sandwich.
EVENING_SNACK Cottage Cheese & Blueberry Delight Something sweet but healthy and easy to prepare, to help with any after dinner sugar cravings. 5g raw almonds 50g blueberries (fresh or frozen) 1 tsp ground cinnamon 80g low-fat cottage cheese 90g Greek natural yoghurt, low fat Mix all ingredients together in a blender with a cube of ice until well combined and serve in a small dessert bowl. 681kj / 162 cal 20g 3g
BREAKFAST Pancake with Strawberry & Yoghurt Pancakes seem like a special treat for breakfast but with this recipe they re a healthy and nutritious choice. Increase the ingredients to serve the whole family. 2 egg whites from large (approx 50g each) eggs ¼ cup self raising flour (use a gluten free version if required) 5mls vegetable oil 70g fresh or frozen strawberries 80g natural, reduced fat Greek yoghurt or vanilla soy yoghurt (if you d like a dairy free option) 1067kj / 254 cal 20g 7g Whisk together the egg whites, flour and oil. Heat a small, non-stick frying pan over medium heat. Pour in the batter ensuring the base is evenly covered. When the batter starts to bubble on top, flip the pancake over and cook on the other side until golden brown. Meanwhile, place the strawberries in a microwave dish and heat on high in 30 second lots until the strawberries are warmed through. Drain any excess juices from the strawberries (keep juice aside) and mix them together with the yoghurt. Remove the pancake from the frying pan and place onto a serving plate. Cover the pancake with the strawberry mixture. Pour the strawberry juice over the top, serve and enjoy.
LUNCH Salmon with Bok Choy & Brown Basmati Rice A simple, fish meal. Easy to put together when you want something nutritious and a little bit different for lunch. Easily increase the quantities to serve to the whole family as a dinner or weekend lunch. 1525kj / 363 cal 28g 13g 15mls tamari (wheat free soy sauce) 1 star anise 5g sambal oeleek (chilli type paste, usually available in the Asian aisle of the supermarket) 1 tsp honey 200g Bok Choy 100g fresh salmon (or any firm fish of choice) 5mls sesame oil 60g cooked brown basmati rice (can use a microwave pre-prepared pack and cook according to packet instructions) Combine the tamari, star anise, sambal and honey with 250mls of water in a medium saucepan. Place over high heat and bring to the boil. Cut the Bok Choy into halves and place into the boiling broth until just wilted, remove and keep warm. Keep the stock to one side. Meanwhile, preheat a non stick frying pan to medium high heat and brush the fish with the sesame oil. Place the fish into the pan and cook for approximately 4 minutes or until the fish is cooked through and flakes easily. Transfer the Bok Choy onto a serving plate, top with the fish and drizzle over spoonfuls of the broth. Transfer the pre-prepared cooked rice to the serving plate and enjoy.
DINNER Moroccan Lamb Cutlets with Baba Ghanoush Serves 2 The flavours of Morocco turn these lamb cutlets into something a bit different from the usual BBQ. Increase the quantities to serve the whole family. Pre-prepare the lamb in the morning so that they absorb the flavours throughout the day. 1907kj / 454 cal 28g 26g 4 sprigs, fresh flat leaf parsley leaves 1 tsp sweet ground paprika 1/2 tsp cayenne pepper 1/2 tsp ground coriander 1/2 tsp ground cumin 1 tsp garlic, minced 25mls extra virgin olive oil 240g lamb cutlets 5 tsp whole cumin seeds 2 small wholemeal pita bread (approx 40g each) 50g low fat Baba Ghanoush (eggplant, sesame dip) 1 and ½ cups mixed salad leaves (approx 60g) 4-6 cherry tomatoes (approx 40g 60g) juice of ½ a lemon (approx 10mls) salt and pepper Preheat a BBQ or grill on high. Combine the parsley, all the spices (excluding the whole cumin seeds), garlic and 20mls of the extra virgin oil into a lunch bag and add the lamb cutlets to coat evenly. Place the lamb cutlets under a grill or onto the BBQ and cook to your preference. Transfer the cutlets to serving plates, sprinkle with the cumin seeds and serve with the Baba Ghanoush and pita bread on the side. Serve with a simple garden salad by combining the mixed salad leaves, chopped cherry tomatoes, lemon juice and remaining oil and season with salt and pepper to taste.
MORNING_SNACK Week 1 Healthy Morning Snack Ideas Suggested snacks are outlined on each day of the Week 1 Meal Plan and ingredients for these are included in this week s Shopping List. The below list includes these suggested snacks plus an assortment of other options in case you d like to try something different. for any snacks that aren t on the Week 1 Meal Plan aren t on the Shopping List, so you will need to add these if you are trying other options. under 1050kj / under 250 cal Decaf Latte/Cappuccino 300ml with regular milk (173cal) 1 cup of green pear (89cal) and 40g raw walnuts (210cal) 40g pumpkin seeds (228cal) 50g frozen berries mixed with 50g Greek natural yoghurt (88cal) 30g almonds (178cal) with 180g of mandarin (124cal) 1/2 cup of sliced banana with 50g fat free natural Greek yoghurt (168cal) 1 large green pear (200g) (116cal) 2 Ryvita crackers topped with 1 tbsp avocado and 1 small sliced tomato (140 cal) 2 mandarins (108cal) 3 sticks of celery filled with 1 tbsp of low fat cottage cheese each (53 cal) 1 rice cake topped with some sliced banana and peanut butter (150 cal) 4 brown rice cakes topped with 1 tbsp honey and 2 tbsp cottage cheese (150 cal)
AFTERNOON_SNACK Week 1 Healthy Afternoon Snack Ideas Suggested snacks are outlined on each day of the Week 1 Meal Plan and ingredients for these are included in this week s Shopping List. The below list includes these suggested snacks plus an assortment of other options in case you d like to try something different. for any snacks that aren t on the Week 1 Meal Plan aren t on the Shopping List, so you will need to add these if you are trying other options. under 1050kj / under 250 cal 40g raw walnuts (210cal) 150g tuna in spring water (156cal) 50g fat free natural Greek yoghurt with 50g frozen berries (88cal) 40g raw pumpkin seeds (228cal) ½ cup of chopped pear (44cal) with 50g Greek natural yoghurt (66cal) 2 tbsp of hummus with 1/2 capsicum and 1 carrot sliced (150 cal) 4 corn thins spread with 2tbsp of fresh ricotta and sliced tomato (150 cal) 1 medium banana (90 cal) 2 boiled eggs (140 cal) 400g rockmelon (76cal) 1 serve Orange Cinnamon Slices, see recipe below (183cal) Orange Cinnamon Slices 2 small oranges (approx 150g each) 2 tsp lemon juice 10mls orange juice 1 tsp ground cinnamon 1 tsp coconut sugar/natvia 2 strawberries, sliced (optional) Using a sharp knife, remove the skin and pith from the oranges. Cut each orange into 6 slices and arrange on a plate. Whisk the lemon juice, orange juice, sugar and cinnamon together and spoon over orange slices. Garnish with strawberries (optional) and serve. Optional add some blueberries with the sliced orange for a sweeter flavour.
EVENING_SNACK Orange Cinnamon Slices A simple dessert or snack that is refreshing and yet caters for any sweet tooths. 2 small oranges (approx 300g) 2 tsp lemon juice 10mls orange juice 1 tsp ground cinnamon 1 tsp coconut sugar/nativa 2 strawberries, sliced (optional) 769kj / 183 cal Using a sharp knife, remove the skin and pith from the oranges. Cut each orange into 6 slices and arrange on a plate. Whisk the lemon juice, orange juice, sugar and cinnamon together and spoon over orange slices. Garnish with strawberries (optional) and serve. Optional add some blueberries with the sliced orange for a sweeter flavour. 3g