MY MEAL PLAN WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES BREAKFAST SNACK 1 1 small tub (170g) low fat, fruit yoghurt 173 50g plain salted pretzels 191 30 peanuts, dry roasted without salt 180 LUNCH Toasted Quinoa Salad with Scallops & Snow Peas 410 Lentil tabbouleh with haloumi 360 Tomato and Basil Stuffed Chicken Breast 462 Veggie fritters 348 SNACK 2 1 slice of rye bread with 1tbs smooth peanut butter 178 1 slice of wholegrain bread with 1 small can of tuna (95g), canned in water, without salt, drained 187 1 medium mango 135 DINNER Wok-Seared Chicken & Vegetables (Kadhai murghi) 360 Coconut poached fish with dukkah 430 Burritos 450 SNACK 3 1 medium apple with peel 72 1 large banana 121 2 wedges of watermelon 172 30 peanuts, dry roasted without salt 180 TOTAL CALORIES COUNT 1199 1218 1212 1301 1314 1309 1208
Toasted Quinoa Salad with Scallops & Snow Peas Serves: 6 servings, about 1 cup each Total time: 50 mins Each portion contains: Calories 500-300 grams scallops, cut into halves - 4 teaspoons reduced-sodium tamari, or soy sauce, divided - 4 tablespoons plus 2 teaspoons canola oil, divided - 1 1/2 cups quinoa, rinsed well - 2 teaspoons grated or minced garlic - 3 cups water - 1 teaspoon salt - 1 cup trimmed and diagonally sliced snow peas - 1/3 cup rice vinegar - 1 teaspoon toasted sesame oil - 1 cup thinly sliced scallions - 1/3 cup finely diced red bell pepper - 1/4 cup finely chopped fresh cilantro, for garnish 1. Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside. 2. Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more. 3. Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine. 4. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.
Wok-Seared Chicken & MY MEALS Vegetables (Kadhai murghi) Serves: : 4 servings, 1 ¼ cups each Total time: 35 mins Each portion contains: Calories - 450-2 teaspoons coriander seeds - 1 teaspoon cumin seeds - 1 teaspoon fennel seeds - 1 tablespoon cornstarch - 3/4 teaspoon salt - 1/2 teaspoon ground turmeric - 500 gram boneless, skinless chicken breasts, trimmed and cut into cubes - 3 tablespoons canola oil, divided - 2 large carrots, cut into thick slices - 1 large green bell pepper, cut into cubes - 1 small red onion, roughly diced - 4 large cloves garlic, thinly sliced - 3 dried red chiles, stemmed - 1 tablespoon lime juice - 1/2 cup firmly packed fresh mint leaves, finely chopped Step 1. Grind coriander, cumin and fennel seeds in a spice grinder (such as a clean coffee grinder) or a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a medium bowl and add cornstarch, salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture. Step 2. Preheat a wok or a well-seasoned cast-iron skillet over high heat. Add 2 tablespoons oil. When the oil is shimmering, add carrots, bell pepper, onion, garlic and chiles. Cook, stirring, until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate. Step 3. Reduce heat to medium-high and add the remaining 1 tablespoon oil to the pan. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds. Serve with 3/4 Cup Brown Rice with a squeeze of lime To Cook: Bring 1 cup rice and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 40-50 minutes. Let stand 5 minutes, then fluff with a fork. Makes 3 cups.
Lentil tabouleh with haloumi Serves: 4 Prep time: 10 mins Cooking time: 5 mins Total time: 15 mins Each portion contains: Calories 360-1 bunch flat-leaf parsley, leaves picked - Handful of mint leaves - 3 tomatoes, roughly chopped - Finely grated zest of 1 lemon, plus 2 tablespoons lemon juice and wedges to serve - 2 tablespoons extra virgin olive oil - 1 teaspoon ground cinnamon - 1 teaspoon ground cumin - 180g Lemnos Haloumi - 400g can lentils, rinsed, drained - 8 black olives Step 1. Roughly chop the parsley and mint leaves, reserving a few whole leaves to garnish. Toss the chopped herbs with the tomato, lemon juice, oil, cinnamon and cumin, then season with freshly ground black pepper. Step 2. Thickly slice the haloumi, then fry in a dry, non-stick frypan over medium-high heat for 1-2 minutes until golden, then turn and fry for a further 1-2 minutes until golden. Step 3. Place the lentils on a serving plate, then top with tomato mixture and haloumi. Scatter over olives, lemon zest and reserved herbs, then serve with lemon wedges to squeeze over.
Coconut Poached Fish with Dukkah Serves: : 4 Prep time: 15 mins Cooking time: 15 mins Total time: 30 mins Each portion contains: Calories - 440-500ml (2 cups) fresh coconut water - 1 lime, thinly sliced - 1 teaspoon black peppercorns - 4 (about 160g each) skinless salmon or ocean trout fillets - 400g green round beans, steamed - Steamed baby potatoes, halved, to serve Dukkah: - 50g (1/3 cup) slivered almonds - 1 tablespoon sesame seeds - 2 teaspoons coriander seeds - 1 teaspoon cumin seeds - 1/4 teaspoon sumac - 1/4 teaspoon sweet paprika - 2 tablespoons (about 40g) coarsely grated fresh coconut Step 1. To make the dukkah, heat a frying pan over medium heat. Add almonds. Stir for 4-5 minutes or until they just start to turn golden. Stir in sesame seeds, coriander and cumin. Cook, stirring, for 1-2 minutes or until aromatic. Transfer to a mortar and pound with a pestle until lightly crushed. Transfer to a bowl. Stir in sumac and paprika. Place the coconut in the pan over low heat. Stir for 2-3 minutes or until lightly toasted. Stir into the almond mixture. Step 2. Place coconut water, lime and peppercorns in a frying pan over medium heat. Add the fish and bring to a gentle simmer. Reduce heat to low. Cook, spooning some coconut water over the fish occasionally, for 3-5 minutes for medium or until cooked to your liking. Step 3. Divide the green beans among plates. Top with the fish and sprinkle with the dukkah. Serve with baby potatoes.
Tomato and Basil Stuffed Chicken Breast MY MEALS Serves: 2 Prep time: 20 mins plus 5 mins chilling time Cooking time: 20 mins Total time: 40 mins Each portion contains: Calories 462 Fat 5.0g Saturates 5.8g Sugars 5.7g Salt 1.3g - 2 skinless chicken breasts - 2 vine tomatoes, sliced - 75g low-fat mozzarella, sliced - A handful of fresh basil, torn - 1tbsp olive oil - 45g wholegrain wheat cereal, crushed - 25g wholemeal breadcrumbs - Black pepper - 2 eggs, beaten Serve with: - Green salad - 2tbsp fat-free French dressing 1. Slit the chicken breasts horizontally to make a pocket. 2. Mix the tomatoes, mozzarella and basil in a bowl and drizzle over the olive oil. 3. Fill the chicken breasts with the tomato mixture and close together. Use toothpicks to hold each chicken breast together. 4. Preheat the oven to 190ºC. 5. Mix the crushed cereal with the breadcrumbs and black pepper and tip on to a flat tray. 6. Coat both sides of the chicken breasts in the egg. Then lay them in the breadcrumb mix, make sure you cover both sides. Leave in the fridge for at least 5 mins before cooking as this helps the breadcrumbs to stick. 7. Place the chicken breasts on a lightly greased oven tray and bake in the oven for approximately 20 mins, turning over halfway through cooking until golden brown and cooked through. 8. Serve with the green salad tossed in the dressing
Vegie fritters Serves: 4 Total time: 20 mins Each portion contains: Calories - 348 - cooking oil spray 1 large red capsicum, finely diced - 300g can corn, rinsed, drained - 2 tablespoons finely chopped parsley - 3 eggs, beaten - 1/4 cup flour - ground black pepper, to taste - 4 multi-grain bread rolls, to serve - large green salad, to serve Step 1. Spray a frying pan with oil. Over medium heat, cook capsicum and corn for 2 minutes, until softened. Transfer to a bowl and combine with parsley, eggs and flour. Season with pepper, to taste. Step 2. Spray frying pan with oil and add large spoonfuls of mixture to pan, in batches (to make 12 fritters total). Cook over medium-high heat for 1 2 minutes each side, until golden. Serve with bread rolls and a green salad.
Burritos Serves: 8 Prep time: 10 mins Cooking time: 25 mins Total time: 55 mins Each portion contains: Calories - 450 Fat - 22.0g Saturates - 10.0g For the guacamole: - 1 tbsp olive oil - 1 red onion, peeled and chopped - 500g minced beef - 2 tsp ground coriander - 2 tsp ground cumin - ½ tsp chilli flakes - 2 tbsp sun-dried tomato paste - 300ml beef stock - 400g can kidney beans, drained and rinsed - About 2 tbsp of chopped fresh chives - 150ml sour cream - 8 tortillas - 2 tomatoes, chopped - 1 red onion, peeled and chopped - 1 avocado, stone removed, peeled and chopped - Juice of 1 lime - Handful of chopped fresh coriander 1. Heat the oil in a large pan and fry the onion for a few min, to soften. Add the beef and cook for about 5 mins, to brown it all over. 2. Add the coriander, cumin, chilli flakes, sun-dried tomato paste, beef stock and kidney beans, and simmer for 20 mins. 3. Meanwhile, mix the tomatoes, red onion, avocado and lime juice together to make the guacamole. 4. Stir the chopped chives into the soured cream. 5. Warm the tortillas according to pack instructions. 6. Put everything on the table on individual plates and let everyone make their own burritos, with the tortilla, chilli beef, guacamole and soured cream.