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 Boiled Eggs with Soldiers Not just for little kids, these eggs and soldiers will have you marching towards a healthy, energy filled day. 2 eggs 2 slices Soy & Linseed Toast (or use a gluten free loaf) Boil eggs to your desired taste Toast bread and slice each piece into quarters Serve eggs with cracked pepper and dip toast into eggs to take you back to your childhood! 1424kj / 339 cal Protein 24.1g Fat 14.6g Saturated Fat 4.0g Carbohydrates 25.8g
LUNCH Cauliflower & Walnut Soup The warming flavours of walnuts and nutmeg combine to make this a healthy and delicious wintery cauliflower soup. Suitable to make in a larger batch and freeze for future meals. 1 cup chicken or vegetable stock 1/4 medium onion, roughly chopped 1/4 medium cauliflower broken into florets 1/2 tbsp nutmeg, to taste 1/4 cup toasted walnuts Salt and pepper 1200kj / 278 cal Protein 8.9g Fat 23g Saturated Fat 1.6g Carbohydrates 6.5g Bring chicken stock to the boil and add onion, cauliflower and nutmeg. Cover over medium heat and cook for 10-15 minutes or until cauliflower is tender. Then blend with a stick blender. Add walnuts and blend until smooth consistency (add some more stock if required). Season with salt and pepper. You may like to add a little more nutmeg as well.
DINNER Asian Chicken & Mushroom Lettuce Cups Serves 2 Using lettuce cups is a healthy way to serve this Asian inspired, fun and tasty meal. 1694kj / 405 cal Protein 34.8g Fat 25.1g Saturated Fat 5.8g Carbohydrates 6.1g 1/8 cup peanut oil 300g mixed mushrooms (shitake, enoki, oyster, button), finely chopped 250g lean chicken mince 1 large carrot, finely chopped 1/4 bunch spring onions, finely chopped 1/2 bunch coriander, roots finely chopped and leaves picked 1/2 long red chilli, finely chopped 1 tbsp grated ginger 1/2 garlic clove, finely chopped 1 and 1/2 tbsp fish sauce 1/4 cup kecap manis (sweet soy sauce) 1/2 can water chestnuts, water drained and finely sliced 1/2 large iceberg lettuce, leaves removed Heat 1 tbsp of the peanut oil in wok over high heat and stir-fry the mushrooms for 1 minute or until cooked through. Remove and set aside. Add remaining peanut oil and stir-fry chicken mince, using a whisk or wooden spoon to break apart and prevent it from becoming clumpy. Cook until just cooked through, about 4-5 minutes then add carrot and spring onion and cook for 1-2 minutes until slightly softened. Add the coriander root, chilli, ginger and garlic and stir-fry for further 1-2 minutes. Add fish sauce and kecap manis and stir-fry for 1-2 minutes before returning the mushrooms to the wok. Finally add the coriander leaves and water chestnuts. Serve in lettuce cups immediately.
BREAKFAST Creamy Porridge with LSA & Fruit A delicious and warming way to start the day on the right foot. Healthy and easy to prepare, this porridge will set up for an energy filled day. 1278kj / 305 cal Protein 14.0g Fat 4.6g Saturated Fat 0.9g Carbohydrates 48g 1/3 cup rolled oats 1 cup skim milk (or try almond milk) pinch of salt 1/4 1/2 cup of water 1 tspn of LSA (linseed, sunflower & almond meal) Sliced/grated medium apple, pear or a handful of mixed berries Combine the oats and milk with pinch of salt. Bring to the boil and boil for 5 minutes until thick and creamy, stirring occasionally. Add 1/4 1/2 cup of water until you reach your desired consistency. Top with sliced or grated apple/pear or a handful of berries. Sprinkle LSA on top before serving.
LUNCH Warm Lentil, Kale & Bacon Salad A healthy and satisfying warm salad, perfect for lunch or to share with friends. A good recipe to increase and store leftovers in fridge for easy meals throughout the week. 1312kj / 314 cal Protein 26.9g Fat 13.0g Saturated Fat 5.8g Carbohydrates 17.5g 1/4 tbsp olive oil 1/2 medium carrot, peeled and diced 1/6 large red onion, thinly sliced Sea salt & pepper Leaves from 1/6 large bunch kale, thinly sliced 1/6 cup brown lentils, rinsed 1/2 sprig fresh thyme 1 small clove garlic 165ml chicken stock, salt reduced 1/2 rasher streaky bacon, trimmed 40g low fat feta, crumbled dash sherry vinegar Heat a large saucepan over medium heat and add the olive oil. Add carrot, onion, ¼ tsp salt, pepper and sauté until onion is soft, approximately 10 minutes. Add the kale leaves, stirring occasionally, until tender, approximately 4 minutes. Scrape into a bowl and set aside. Clean saucepan and then add lentils, thyme, garlic, stock and salt and pepper to taste. Bring to the boil over high heat then reduce to medium and simmer, uncovered until the lentils are tender but firm, approximately 15 minutes. In the meantime, heat a frying pan over medium heat and cook the bacon until crisp. Allow to cool then tear into small pieces. Drain lentils, remove and discard thyme and garlic then return lentils to saucepan. Add the kale mixture and vinegar. Adjust the seasoning to taste. Transfer lentil mixture to a serving bowl and toss through feta and bacon. Serve immediately.
DINNER Roasted Broccolini with Deep Sea Perch Serves 2 A healthy and delicious meal of simply marinated fish baked in the oven with roasted broccolini. 1/2 a medium lemon 1 and 1/2 tbsp olive oil 1 clove garlic minced 500g broccolini, trimmed and coarsely chopped Sea salt and freshly ground pepper 2 x 175g fillets Deep Sea Perch or Orange Roughy (or use any firm white fish) 1/8 cup toasted almonds, chopped 1631kj / 390 cal Protein 46.9g Fat 19.6g Saturated Fat 2.1g Carbohydrates 1.9g Preheat the oven to 180 degrees Celsius. Using half of the lemon, remove the seeds and dice into ½ cm cubes, including peel. Heat 1/2 tbsp of the olive oil in fry pan over medium heat. Add garlic, stirring constantly for about 1 minute, until golden. Add broccolini, diced lemon, salt & pepper. Cook for approximately 1 minute longer, until the colour of broccolini deepens. Scrape into baking dish and add 1/4 tbsp olive oil, tossing to coat. Roast until broccolini is tender-crisp, approximately 10-12 minutes. In the meantime combine remaining 3/4 tbsp olive oil, juice from remaining lemon and a generous grind of salt and pepper. Line baking tray with foil or baking paper and place the fish fillets in a single layer then brush with olive oil mix. Bake in the oven with the broccolini, until fish becomes opaque, approximately 10-15 minutes. Remove broccolini from oven and toss through toasted almonds. Serve fish fillet on top of roasted broccolini.
BREAKFAST Soy Linseed Toast with Ricotta & Fresh Tomato A super tasty and healthy breakfast that is very easy to prepare even when you re short on time. 2 slices Soy & Linseed bread (or use a gluten free loaf) 1 medium tomato, sliced 2 tbsp low fat ricotta 1 tsp balsamic glaze Toast bread and add sliced tomato Top with ricotta and a drizzle of balsamic glaze Add some fresh basil if desired. 1196kj / 286 cal Protein 16.5g Fat 6.8g Saturated Fat 1.8g Carbohydrates 30.6g
LUNCH Teriyaki Chicken & Avocado Quinoa Sushi A fresh take on sushi, using protein packed quinoa, makes these rolls extremely healthy and tasty. 1378kj / 329 cal Protein 24.1g Fat 11.3g Saturated Fat 2.3g Carbohydrates 30.9g 1/4 cup quinoa, washed 3/4 cup chicken stock 1 sheet, unsalted seaweed 60g chicken breast 1/4 medium avocado 1 tsp grated ginger 3/4 tbsp tamari dash sesame oil 1/2 tbsp honey dash mirin Place washed quinoa and stock in a heavy based saucepan over medium heat and bring to the boil. Reduce heat and simmer for 12 minutes. Remove from heat and keep covered for further 15 minutes then fluff with a fork. Allow to cool (Can be prepared a day in advance). To make the teriyaki sauce combine: ginger, tamari, sesame oil, honey and mirin with 1/8 cup water. Marinate chicken in teriyaki sauce for at least 4 hours. Then place chicken in pre-heated moderate oven for 10 minutes or until cooked through. Allow to cool. Spread quinoa across the seaweed, place 2 slices of avocado and a few slices of chicken in a horizontal line down the sushi. Then roll into sushi roll and cut into pieces.
DINNER Lamb Cutlets With Soft Polenta & Greens Serves 2 Delicious rosemary and garlic lamb cutlets served with creamy polenta, make this a healthy meal for the whole family. 1/2 cup reduced fat milk 1/2 cup chicken stock, salt reduced 1/4 cup instant polenta 1/4 cup (20g) finely grated parmesan cheese Sea salt and pepper 6 frenched lamb cutlets, fat trimmed or lamb rack 1/2 tbsp olive oil 1/2 clove garlic crushed 1 sprig rosemary, finely chopped 100g snow peas 1822kj / 435 cal Protein 34.4g Fat 23.3g Saturated Fat 9.6g Carbohydrates 21.7g Preheat oven to 180 degrees Celsius. Prepare the polenta by bringing the milk and stock to the boil over high heat. Whisk in the polenta, stirring continuously until smooth. Then stir through the parmesan and season with salt and pepper. Set aside. In the meantime, combine olive oil, rosemary and garlic and rub into lamb rack or brush over cutlets. Place in preheated oven for approximately 10-12 minutes for cutlets and 20-25 minutes for a rack. This will produce rare-medium cutlets, cook longer if desired. Steam snow peas to your liking. Divide polenta between two plates, top each with 3 lamb cutlets and a side of snow peas. Serve immediately.
BREAKFAST Crunchy Breakfast Trifle Almost like dessert for breakfast how delicious! This healthy and easy to prepare breakfast trifle is full of goodness to start your day. Suitable to increase in quantity and make ahead of time, then store in an air tight container to easily prepare a serve as needed. 1/3 cup oats 2 tsp maple syrup 1 tsp cinnamon 1/4 cup fresh or frozen berries 50g low fat natural greek yoghurt 1275kj / 305 cal Protein 8.8g Fat 8.2g Saturated Fat 3.9g Carbohydrates 47.9g Combine the oats, maple syrup and cinnamon. Spread oat mixture onto baking paper and toast in a moderate oven for 10-15 mins. Allow to cool. In a glass layer 1/2 the oats, then 1/2 the berries followed by 1/2 the yoghurt. Repeat layers until all the oats are used.
LUNCH Grilled Vegetable Stack with Haloumi A healthy, vegetarian meal, packed with vegetables and haloumi for a mediterranean flavour. 1131kj / 270 cal Protein 11.1g Fat 20.6g Saturated Fat 5.7g Carbohydrates 8.4g 30g haloumi, cut into 2 slices 1 lengthwise slice of a large zucchini 1 slice of large yellow squash, sliced lengthwise 1 slice of medium-large eggplant, trimmed 1 large Portobello mushroom cap, stem removed 1 slice large red onion, peeled 1/3 large red capsicum, core removed 1/3 large yellow capsicum, core removed tbsp olive oil 1/2 tablespoon balsamic vinegar 1/2 clove fresh garlic, finely chopped pinch dried thyme pinch dried dill pinch dried parsley Juice of 1/4 medium lemon 1 tbsp store bought pesto Sea salt & ground pepper, to taste Whisk olive oil, balsamic vinegar, garlic, thyme, dill and parsley to combine. Season with salt and pepper. Line a tray with baking paper and spread vegetables in one layer across the tray. Brush generously with olive oil marinade. Cook under the grill for approximately 15-20 minutes or until tender. To cook the haloumi, heat a fry pan over medium heat and spray with olive oil. Place the haloumi in the fry pan and squeeze over a little lemon juice. Cook for 1-2 minutes each side or until golden. To create the vegetable stack, place the Portobello mushroom cap on a serving plate and layer it with a tablespoon of pesto. Add the eggplant, capsicum, zucchini, squash and onion. Serve immediately.
DINNER Baked Salmon with Soba Noodles & Asparagus Serves 2 Asian inspired marinated salmon served with soba noodles, makes this a delicious and healthy meal. 2 x 120-140g fresh salmon fillets (or use any firm white fish) 2 tbsp salt reduced soy sauce 1 tbsp mirin 8 asparagus spears (~ 1 bunch) 1/2 tbsp olive oil Sea salt 1/2 a 270g pack Soba Noodles 1705kj / 407 cal Protein 39.6g Fat 18.9g Saturated Fat 4.5g Carbohydrates 16.8g Combine soy sauce and mirin, pour half over salmon fillets, cover and refrigerate for 1-2 hours. Preheat oven to 180 degrees Celsius. Place asparagus spears on baking tray lined with baking paper, drizzle with olive and sea salt. Cook for 15 minutes, until tender and slightly browned. Meanwhile, place salmon fillets on baking tray lined with baking paper and pour over remaining marinade. Cook for 10 minutes or until cooked to your liking. Prepare soba noodles as per pack instructions. Divide soba noodles between plates, top with asparagus spears and salmon fillet. Pour marinade from cooking juices over the top. Serve immediately.
BREAKFAST Banana and Blueberry Pancakes With bananas, blueberries and yoghurt, these pancakes are a healthy version of a breakfast favourite, sure to make you feel great and give you plenty of energy. 1379kj / 330 cal Protein 6.65g Fat 11.6g Saturated Fat 2g Carbohydrates 46.65g 1/4 medium banana 1/4 cup almond milk 1/2 egg, lightly beaten 1/4 tsp vanilla extract 1/8 cup almond meal 1/4 cup buckwheat or wholemeal flour 1/2 tsp baking powder pinch salt pinch cinnamon small handful fresh or frozen blueberries 1/4 tbsp coconut oil or olive oil spray 25g plain greek yoghurt 1/4 tbsp honey or maple syrup Blend banana and almond milk in food processor or blender. Add egg and vanilla extract, mix to combine. Combine almond meal, flour, baking powder, salt and cinnamon. Add to wet mixture. Fold in blueberries. Heat a non-stick frypan over medium heat. Add coconut oil or spray with olive oil. Cook 2 tbsp of mixture per pancake. Repeat until all the mixture used up. Should make 3-4 pancakes. Combine honey and yoghurt. Stack pancakes on a plate and top with a spoonful of yoghurt and a sprinkle of cinnamon.
LUNCH Zucchini, Pea & Feta Slice Serves 4 A delicious and healthy slice that you can make ahead of time and store in the fridge so you have a quick and nutritious lunch. 1245kj / 298 cal Protein 21.3g Fat 15.1g Saturated Fat 6.7g Carbohydrates 17.4g 1/2 tbsp extra virgin olive oil 1/2 medium brown onion, diced 1 clove crushed garlic 225g zucchini grated 1/2 cup self-raising flour, sifted (use gluten free flour if required) 3 eggs, lightly beaten 150g ricotta 1/2 cup low fat feta, crumbled 3/4 cup frozen peas, thawed and crushed 1 tbsp store-bought pesto Sea salt & cracked pepper Preheat the oven to 180 degrees Celsius. Heat oil in a non-stick fry pan over medium heat. Add the onion and garlic and cook for 3-4 minutes or until softened and golden. Place in a large bowl with the zucchini and flour. Season with salt and pepper. Create a well in the middle and add the eggs, then mix to combine. Fold through the ricotta, peas, feta and pesto. Spoon into lightly greased 20cmx30cm tin lined with baking paper. Bake for 25-30 minutes or until golden, or cooked through when tested with a skewer. Allow to cool and cut into 4 slices.
DINNER Warm Thai Beef Salad Serves 2 A fresh, tasty and healthy salad, packed with herbs and marinated beef for lots of flavour. 1572kj / 376 cal Protein 43.2g Fat 14.3g Saturated Fat 2.7g Carbohydrates 15.2g 350g beef stir fry strips 1 and 1/2 tbsp vegetable or peanut oil 1/2 cup mint leaves 1/2 bunch coriander, leaves picked, roots roughly chopped 1.5cm piece ginger, finely grated 1 clove garlic, roughly chopped 1 long red chilli, seeded, thinly sliced Zest and juice of 1 medium lemon 1 tablespoon fish sauce 30g palm sugar (can use brown sugar instead) 1/2 medium red onion, halved, thinly sliced 1/2 medium Lebanese cucumber, halved, seeded, thinly sliced 1/2 cup bean sprouts Salt and pepper to taste 1 packet Konjac noodles (SlimPasta or Chang s variety) Combine coriander roots, ginger, garlic, chilli, lemon zest and juice, fish sauce and palm sugar in food processor and process until well combined and is a minced consistency. Combine ½ the spice marinade with beef in large bowl, cover and refrigerate for 30 minutes to marinate. Heat oil in large wok over high heat then add the marinated beef and stir fry through for 3 minutes or until browned and just cooked through. Repeat with remaining beef and oil if doing in batches. Combine remaining spice marinade with onion, cucumber, coriander leaves, sprouts, mint and beef in a large bowl and toss to combine. Prepare konjac noodles according to packet instructions and add to bowl, tossing to combine. Season with salt and pepper.
BREAKFAST Fragrant Quinoa Porridge with Cranberries A contemporary version of porridge, using protein packed quinoa, makes this a healthy and delicious breakfast with extra flavour from cranberries. ¼ cup uncooked quinoa, rinsed 1 cup water 1 tsp ground cinnamon + extra for dusting 1 tsp vanilla extract ½ cup almond milk 1 tbsp dried cranberries ½ medium apple, thinly sliced 1360kj / 325 cal Protein 6.6g Fat 5g Saturated Fat 0.4g Carbohydrates 58.9g Combine water, rinsed quinoa, cinnamon and vanilla in a saucepan on medium to high heat. Bring to the boil then reduce heat to low and cover for 10 minutes, stirring occasionally. Add almond milk and cranberries then cover for a further 10 minutes, stirring occasionally. Serve topped with fresh apple and a sprinkle of cinnamon!
LUNCH Steamed Ginger & Turmeric Snapper with Fresh Greens A healthy, Asian inspired marinated fish with a side of tasty vegetables. 1 x 200g snapper fillet (or use any firm white fish) 1/4 tbsp fresh ginger, grated 1/4 tbsp fresh turmeric, grated 1/2 clove garlic, smashed 1/4 tbsp tamari soy (salt reduced) Juice of 1/4 lime Ground pepper 1/2 tbsp extra virgin olive oil 1/4 bunch coriander, root and leaves finely chopped 50g snow peas, top and tailed (or any green vegetables you prefer) 1/2 medium zucchini cut in half vertically & horizontally & into sticks 1293kj / 309 cal Protein 44.6g Fat 11.0g Saturated Fat 2.2g Carbohydrates 5.6g Preheat oven to 180 degrees Celsius. Combine ginger, turmeric, garlic, tamari, lime juice, pepper and olive oil in mortar and pestle to form a paste. Add the chopped coriander root and grind to combine. Add fish and mix to coat well, or alternatively pour onto fillet. Wrap the fillet in foil, folding at the top and sides to form a tent. Place in oven for 15-20 minutes to steam, opening to check if it has become opaque and cooked through. If not return it to the oven for a further 5 minutes. In the meantime steam the greens until cooked to your liking. Once ready remove fish from tent and serve immediately. Top with other vegetables if desired.
DINNER Ratatouille on Wholemeal Pasta Serves 2 A healthy ratatouille filled with vegetables and served on wholemeal pasta, makes this a delicious dinner. Suitable to make a larger batch and freeze in portions to use for easy meals throughout the week. 1/2 medium eggplant, chopped into 1cm cubes 1 medium zucchini cut into ½ cm slices 1/2 medium red onion, roughly chopped into chunks 1 tbsp olive oil 1 clove garlic diced Sea salt & ground pepper 1 tin canned tomatoes, diced, 400g 1 cup wholemeal penne or similar (use gluten free if required) 25g finely grated parmesan (optional) 1552kj / 371 cal Protein 14.6g Fat 12g Saturated Fat 3.5g Carbohydrates 44.1g Preheat oven to 180 degrees Celsius. Line medium baking dish with baking paper and spread eggplant, zucchini and onion in a single layer. Gently toss with olive oil & garlic to coat. Season with salt and pepper. Bake for 30 minutes or until vegetables are golden and tender. Heat large heavy based saucepan over medium heat. Add tinned tomatoes and roasted vegetables, stirring until combined then allowing to reduce for approximately 10 minutes. Season to taste with salt and pepper. Meanwhile, cook the pasta as per packet instructions in salted boiling water. Place 1 cup of cooked pasta in each bowl and top with 1 cup of ratatouille. Serve with parmesan on top if desired.
BREAKFAST Smoked Salmon & Poached Egg on a Potato Rosti A healthy and delicious savoury breakfast, loaded with omega 3s and ideal as part of a relaxing weekend. 175g Sebago potatoes, peeled and grated 1/2 egg, lightly beaten 1/2 tbsp chopped chives 1/2 tbsp plain flour (use gluten free if required) pinch baking powder 50g smoked salmon 1 egg dash white wine vinegar Salt & Pepper 1350kj / 323 cal Protein 25.5g Fat 12.6g Saturated Fat 3.2g Carbohydrates 25g Squeeze handfuls of grated potato over a bowl to remove as much liquid as you can. Place the squeezed potato in a clean bowl. Add egg and chives, and sift over flour and baking powder. Mix until combined. Season with salt and pepper. Heat a large frying pan over medium heat, spray with olive oil spray. Drop ¼ cupful of mixture into pan and flatten slightly, to about 8cm. Cook over medium heat for about 3 minutes each side, or until golden brown and crisp. Repeat with any remaining mixture. In the meantime boil a medium saucepan filled ¾ of the way up with water and a dash of white vinegar and salt. Bring to the boil and give the water a swirl before breaking in an egg. Cook for 3 minutes. Place potato rosti on a plate (you should have at least 2). Top with 2 slices smoked salmon (~50g) and a poached egg.
LUNCH Spicy Tomato Soup A favourite with many, this healthy tomato soup has a spicy twist for a difference. Suitable to increase and freeze in batches to have ready to eat meals throughout the week. 1 large red capsicum 1/2 tbsp olive oil 1 clove garlic, diced 1/2 medium brown onion, diced 1 tin good quality Italian tomatoes (whole or diced), 400g 1/2 cup chicken or vegetable stock, salt reduced 1/2 tsp chilli flakes 1/2 small bunch fresh basil, finely chopped Salt & pepper 865kj / 207 cal Protein 7.2g Fat 8.5g Saturated Fat 1.3g Carbohydrates 19.6g In a moderate oven, place the red capsicum and cook until skin is charred, approximately 20 minutes. Remove from oven and place in plastic bag. Cool and remove skin, seeds and stalk. Heat saucepan over medium heat and add 1/2 tbsp olive oil. Sauté onion and garlic until browned and softened, about 3-4 minutes. Add tinned tomatoes, stock, chilli flakes, capsicum and ½ of the basil. Mix to combine then using a stick blender puree, until smooth, being careful of the hot liquid. Add remaining basil and season with salt and pepper. Serve immediately or reheat when required.
DINNER Warm Barley, Pumpkin & Turkey Salad Serves 2 A healthy and satisfying salad using roasted pumpkin, barley and turkey to make a delicious meal. 1/3 cup hulled barley (not pearled), rinsed 1 cup chicken stock, salt reduced 350g butternut pumpkin, peeled, seeded & cut into 1cm cubes 1/2 tbsp extra virgin olive oil salt and pepper 100g turkey breast fillet (can use chicken breast as well) 1 spring onion, thinly sliced Arils of 1/4 a pomegranate 70g baby spinach or rocket Dressing: 1701kj / 406 cal Protein 22.2g Fat 17.5g Saturated Fat 3.1g Carbohydrates 34.6g 1/8 cup extra virgin olive oil 1/8 cup fresh lemon juice drizzle of honey small handful fresh, flat leaf parsley Salt & pepper Place barley and stock in heavy based saucepan and bring to the boil over high heat. Reduce to low heat and cover and simmer for 25-30 minutes, stirring occasionally. Check the tenderness of the barley and continue cooking until desired consistency reached. Remove from heat and drain barley if required then leave to sit covered for about 10 minutes before fluffing with a fork. Allow to cool slightly. In the meantime, toss the chopped pumpkin with olive oil and a generous amount of sea salt and pepper. Place on a single layer on baking paper in a preheated 200 degree Celsius oven. Roast until tender but still slightly firm, approximately 12-15 minutes. Remove from oven and allow to cool. For the turkey or chicken breast, spray with a light spray of olive oil and season generously with salt and pepper. Cook in preheated 200 degree Celsius oven for 15-20 minutes or until cooked through. For the dressing, whisk the lemon juice, honey, parsley and salt and pepper. Slowly whisk in the olive oil and adjust the seasoning as required. Add the dressing, pumpkin, pomegranate, turkey, spring onion & spinach to the barley and toss to combine. Serve while still warm or allow to cool to room temperature.
MORNING_SNACK Week 2 Healthy Morning Snack Ideas Suggested snacks are outlined on each day of the Week 2 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. Ingredients for any snacks that aren t on the Week 2 Meal Plan aren t on the Shopping List, so you will need to add these if you are trying other options. under 630kj / under 150 cal 150g fat free natural yoghurt with 1/2 cup of frozen berries mixed through (147 cal) 240ml skim cappuccino or skim latte with 2 cups of air popped popcorn (135 cal) 1 slice of raisin toast spread with 1 tbsp low fat ricotta and sprinkled with cinnamon (137 cal) 4 rice crackers spread with 2tbsp olive tapenade, topped with 4 cherry tomatoes (101 cal) 2 sticks of celery with 1tbsp peanut butter (150 cal) 1 medium grapefruit with 1/2 tsp of cinnamon (56 cal) 20 frozen grapes (80 cal) 1 tsp peanut butter, 1 rye crisp bread or rice cakes and 1 small banana (150 cal) 2 boiled eggs (140 cal) 1 Cacao Truffle (115 cal per serve) (recipe below) Cacao Truffle Recipe (makes approx 24 truffles) 1/3 cup purple skinned sweet potato puree (see step 1 of method) 15 pitted Medjool dates 1 1/2 cups walnuts 1/2 cup raw cacao (or cocoa) 1 tsp cinnamon 1 tbsp chia seeds 1 tbsp coconut oil (optional) 1/2 cup raw, unsweetened, shredded coconut Heat oven to 250 degrees celcius (or very hot) and bake the sweet potato for 1 hour or until soft when pierced with a fork. Allow to cool, then scoop out flesh from the skin (discard skin). Puree flesh in food processor (Mash can be made in advance and kept in the refrigerator). Chop 1/4 cup of walnuts roughly and set aside. In food processor
Chop 1/4 cup of walnuts roughly and set aside. In food processor grind remaining walnuts until fine, then add dates and mashed sweet potato. Blend until mixture sticks together. Add raw cacao, chia seeds and cinnamon and blend until incorporated. Add coconut oil (optional). Remove from food processor and fold in chopped walnuts evenly. Roll teaspoon sized amounts into balls and roll in shredded coconut. Place on tray and refrigerate until set (1 hour +). Enjoy immediately or freeze. AFTERNOON_SNACK Week 2 Healthy Afternoon Snack Ideas Suggested snacks are outlined on each day of the Week 2 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. Ingredients for any snacks that aren t on the Week 2 Meal Plan aren t on the Shopping List, so you will need to add these if you are trying other options. under 630kj / under 150 cal 4 corn thins topped with 2 tbsp avocado (150 cal) 1 slice of raisin toast spread with 1 tbsp of low fat ricotta and sprinkled with cinnamon (135 cal) 150g fat free natural yoghurt mixed with 1/2 cup of frozen berries (147 cal) 2 boiled eggs (140 cal) 1 apple with 1 cup of air popped popcorn (unsalted) (130 cal) 1 medium banana (90 cal) 45g hummus and 10 baby carrots (140 cal) 3 sticks of celery with 3 tbsp of light cottage cheese (53 cal) handful of almonds and a cup of herbal tea (103 cal) 30g low fat cheddar cheese and 100g of grapes (150 cal)
EVENING_SNACK Week 2 Healthy Evening Snack Ideas Suggested snacks are outlined on each day of the Week 2 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. under 630kj / under 150 cal Ingredients for any snacks that aren t on the Week 2 Meal Plan aren t on the Shopping List, so you will need to add these if you are trying other options. 1 medium apple with a cup of Dandelion tea (90 cal) 25g mixed nuts and a cup of Green tea (125 cal) 1 pear with a cup of Peppermint tea (100 cal) 4 squares of 70% dark chocolate and a Dandelion tea (88 cal) 1 apple, 1 cup of air popped popcorn and a cup of Green tea (140 cal) 5-6 medium strawberries dipped in 28g melted dark chocolate (150 cal) 1 chopped banana with 1tbsp LSA sprinkled on top (165 cal) 1 medium apple with 17g of low fat cheddar cheese (149 cal) 2 rice cakes topped with 1 tbsp basil pesto mixed with 1 tbsp cream cheese (150 cal) 150g fat free natural yoghurt mixed with 1/2 cup of frozen berries (147 cal)