veggie scrambled eggs on toast · 2018. 8. 8. · 30g mushrooms, sliced 50g frozen peas & corn...

Quick Guide.Need to increase your calories of your meal?

100g of cooked brown rice - 170 calories100g of basmati rice - 107 calories100g of cooked soba noodles - 145 calories 100g cooked quinoa - 128 calories100g of cooked pasta - 140 calories100g of potatoes - 65 calories1 x slice soy & linseed bread - 90 calories1 x piece of mountain bread/wrap - 70 calories100g green vegetables - 35 calories

*Please note 100g is approximately 1/2 a standard cup

BREAKFAST

Veggie Scrambled Eggs on Toast

Nutritional Information

Per Serve

Energy 676kj / 161 cal

Protein 11g

Fat 6.5g

Serves 1

Get your veggies in even at breakfast time. A healthy, protein and nutritionpacked breakfast.

Ingredients1 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)

MethodPlace 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 smokedsalmon or ham for added protein.

OptionalServe with a 300ml decaf Latte/Cappuccino with regular milk (173cal) ormilk of choice if desired, to increase your morning calories. If you don’tdrink coffee then you could have a herbal tea with some fruit if you feel likesomething extra.

LUNCH

Stuffed Zucchini with Lamb


Per Serve


Protein 24g

Fat 10g

Serves 1

A delicious and satisfying recipe that is easy to increase in quantity to serve thewhole family.

Make the stuffing ahead of time and keep in the refrigerator or freeze, so allyou 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.

Ingredients60g 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)

MethodBrown 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 panover medium heat. Cook for 1 minute.

Return the mince to the pan and add the remaining ingredients (excludingthe zucchinis) mix well and simmer covered for 5 minutes.

Meanwhile pre-heat the oven to 200C and prepare the zucchinis by cuttingthe ends off and slicing into long boat like halves. Scoop out the fleshycentre 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 trayand place the zucchini halves on top.

Taste the filling and adjust seasoning if needed. Spoon the mixture into thezucchini halves, wrap in the foil (you’ll have two foil parcels each with 2halves inside) and bake in the pre-heated oven for 15 minutes or untiltender and bubbling. Serve hot.

DINNER

Chicken & Avocado Salad


Per Serve


Protein 29g

Fat 14g

Serves 2

An easy and nutritious salad with a healthy, creamy dressing. Ideal to increasethe quantities and serve to the whole family.

Ingredients200g 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)

MethodLightly toast the cashew nuts in a non-stick pan.

Coat chicken breast in 1 teaspoon of the Italian herbs then cook in thenon-stick pan for 3-5 minutes until cooked through.

Meanwhile coarsely shred lettuce, chop avocado and top and tail snowpeas, 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, lemonjuice, remaining ¼ tsp Italian herbs, garlic and salt & pepper.

Stir dressing through salad ensuring all ingredients are combined throughand coated.

Optional – scatter with diced chilli to serve

EVENING_SNACK

Cottage Cheese & Blueberry Delight


Per Serve


Protein 20g

Fat 3g

Serves 1

Something sweet but healthy and easy to prepare, to help with any after dinnersugar cravings.

Ingredients5g raw almonds

50g blueberries (fresh or frozen)

1 tsp ground cinnamon

80g low-fat cottage cheese

90g Greek natural yoghurt, low fat

MethodMix all ingredients together in a blender with a cube of ice until wellcombined and serve in a small dessert bowl.

BREAKFAST

Cottage Cheese, Strawberry & Cinnamon Breakfast Muffin


Per Serve


Protein 10g

Fat 6g

Serves 1

Something a little different and delicious for breakfast.

Ingredients1 wholemeal English muffin (or use 2 slices of wholemeal/multigrain breadif easier)

40g strawberries

10g smooth peanut butter

40g low fat cottage cheese

½ tsp ground cinnamon

MethodToast 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 cottagecheese evenly over peanut butter.

Arrange strawberries over the muffins and dust with cinnamon.

LUNCH

Quick & Healthy Pesto Penne


Per Serve


Protein 25g

Fat 10g

Serves 1

A delicious and healthy version of a pasta favourite.

Pre-prepare the pesto and refrigerate or freeze so you can quickly put togethera healthy lunch or increase the ingredient quantities to serve the whole family.

Ingredients80g 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

MethodCook pasta according to packet instructions until al dente.

Whilst pasta is cooking, place garlic, mozzarella, spinach leaves, basil and apinch of salt and cracked pepper in a food processor until well combined tomake 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 andadd a bit of the pasta cooking water as needed to achieve desired sauceconsistency (sauce should not be runny but more of a creamy consistency).

Fold through 1tbsp of mozzarella and serve.

DINNER

Chicken & Chilli Chickpea Salad


Per Serve


Protein 34g

Fat 9g

Serves 2

An easy to put together chicken salad. Great to increase in quantities to servethe whole family.

Pre-prepare the beans and herb component to marinate the flavours and thenjust add with the chicken and other vegetables for a quick dinner.

Ingredients1 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

Dressing Ingredients½ clove garlic, minced

10mls extra virgin olive oil

25mls balsamic vinegar

1 tsp wholegrain mustard

MethodPlace all of the dressing ingredients into a mixing bowl andcombine together, season with salt & pepper.

Finely chop the onion, chilli and herbs and add to the bowl with thedressing along with drained chickpeas and kidney beans. If you have timeleave in the fridge for 24 hours, allowing the flavours to really blendtogether.

Cook the chicken breast in a non stick fry pan with a spray of cooking oilspray if needed, for 3-5 minutes each side or until cooked through.

When ready to eat, halve the cherry tomatoes and dice the cucumber andchicken.

Toss all the ingredients together with the marinated bean mix and seasonwith 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 pitabread per person.

EVENING_SNACK

Chocolate Chip Chickpea Cookies


Per Serve


Protein 5.2g

Fat 3g

Serves 16

An ideal healthy recipe to prepare ahead of time and store in the pantry so youhave easy to grab, nutritious snacks when needed.

The whole family will love these cookies. Recipe makes 16, 103 calories percookie.

Ingredients1 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

MethodPreheat 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 tomake sure the chickpeas are fully dry before cooking to avoid the cookiesbeing soggy).

Place into a blender with the peanut butter, skim milk, vanilla extract andbaking 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


Per Serve


Protein 17g

Fat 6g

Serves 1

An Asian twist on a breakfast favourite makes this a quick, tasty and healthymeal to start the day.

Ingredients1 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

MethodBeat 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 overthe 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. Removeomelette and place on a plate.

Pour over a little oyster sauce before serving.

OptionalServe with a 300ml decaf Latte/Cappuccino with regular milk (173cal) ormilk of choice if desired, to increase your morning calories. If you don’tdrink coffee then you could have a herbal tea with some fruit if you feel likesomething extra.

LUNCH

Grilled Chicken with Bruschetta


Per Serve


Protein 34g

Fat 7g

Serves 1

An easy to prepare lunch to ensure you’re eating healthy and tasty meals.

Ingredients120g chicken breast fillet, skinless and boneless


3 sprigs fresh basil leaves

2 small tomatoes (approx 200g)


½ garlic clove

1 slice multigrain/dark rye/gluten free etc bread of choice

salt & pepper

MethodPreheat the grill. Place the chicken breast under the grill and cook for about7 minutes each side, until no longer pink in the centre. You could also cookthe chicken in a non-stick fry pan with a small spritz of cooking oil spray, ifdesired.

Meanwhile heat the oil in a frying pan over medium heat, dice the tomatoand roughly chop the basil leaves.

Add the tomato to the frying pan and cook gently for about 5 minutes untilsoftened. Add the balsamic vinegar and basil leaves and cook for a further2 minutes.

Toast the bread and then immediately rub the top side with the freshly cutgarlic clove half and sprinkle lightly with salt and pepper.

Slice the cooked chicken and place on top of the garlic bread on a servingplate. Top the bread with the tomato mixture and serve immediately.

DINNER

Lamb & Rosemary with White Bean Puree


Per Serve


Protein 36g

Fat 8g

Serves 2

A tasty and nutritious alternative to the normal meat and vegetables. Easilyincrease quantities to serve the whole family.

Pre-prepare the lamb earlier in the day to enable the marinade flavours toabsorb. The puree and salad can also be prepared ahead of time so you canjust cook the lamb when ready and have a tasty dinner on the table in no time.

Ingredients250g 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)


MethodPlace the lamb steak into a bowl along with the rosemary leaves andground coriander. Season to taste with salt. Ensure the steak is evenlycoated, cover and refrigerate for 30 minutes (if you have time, otherwisejust 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, dividebetween two serving plates.

Thinly slice the capsicum and toss with the mixed salad leaves, transfer tothe serving plates and drizzle with balsamic vinegar.

Lightly spray a non-stick frying pan with cooking oil spray and heat overhigh heat. Add the lamb steak and cook for 1-2 minutes each side or untilcooked to your liking. Divide the steak between the serving plates and serveimmediately.

Optional – this is a great meal to be served at a BBQ. The puree and saladcan be prepared and refrigerated ahead of time and the marinated lambsteaks can be cooked on a hot BBQ grill.

EVENING_SNACK

Quick & Easy Date Balls


Per Serve


Protein 1.6g

Fat 3.9g

Serves 15

An easy, tasty snack to prepare in advance and store in the fridge so you havenutritious snacks available when needed.

Ingredients1 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

MethodCombine dates, LSA and cacao/cocoa powder together in a blender untilwell combined.

Roll tablespoonfuls (approximately) of the mixture into balls.

Dip balls into melted coconut oil when formed and then roll inunsweetened shredded coconut.

Refrigerate until firm.

Two balls make up one serve.

BREAKFAST

Smoked Ham Bruschetta


Per Serve


Protein 14g

Fat 2g

Serves 1

A quick, savoury breakfast that can be easily prepared even on a busy day toensure you’re starting your healthy eating first thing.

If you have any of the tomato mixture leftover, keep in the fridge to add to aslice of toast another time for a tasty snack.

Ingredients2 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 breastif preferred)

Salt & pepper

MethodCut the garlic clove in half and mince one half (leaving the other half wholefor rubbing over the toasted bread).

Roughly chop the tomatoes and place in a small bowl with the mincedgarlic, fresh, torn basil leaves a dash of hot chilli sauce and season well withsalt and pepper.

Lightly toast the bread on both sides under a hot grill (or toaster) and thenusing the freshly cut garlic clove, roughly rub the cut side of the garlic overthe entire slice.

Top the toast with the tomatoes then place back under the grill to heatthrough.

Remove from the grill, place the sliced ham on top and eat immediately.

OptionalServe with a 350ml decaf Cappuccino with regular milk (184cal) or milk ofchoice if desired, to increase your morning calories. If you don’t drink coffeethen you could have a herbal tea with some fruit if you feel like somethingextra.

LUNCH

Tuna Salad Nicoise


Per Serve


Protein 28g

Fat 8g

Serves 1

A quick and easy version of a traditional salad that is full of healthy vegetablesand protein. Easily increase the quantities to feed the whole family or to keepin 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.

Ingredients50g 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

MethodTrim 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 cookedbeans, then place the tuna on top.

Trim and chop the spring onions, olives and cucumber and garnish thesalad with them.

Pour the dressing on top and serve.

DINNER

Thai Beef Salad


Per Serve


Protein 33g

Fat 7g

Serves 2

A favourite with everyone when it comes to salads. This recipe turns a saladinto a satisfying meal that you can easily increase the ingredients on to feedthe whole family.

Ingredients300g 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)

Dressing Ingredients1 tbsp fresh lime juice

1 tsp fish sauce

1/2 tsp sesame oil

1/2 tsp tamari (gluten free soy sauce)

MethodSeason the rump with salt and pepper and cook to your liking in a non stickfry pan (use a spritz of cooking oil spray if needed). Allow to rest for a fewminutes, then slice thinly.

Chop the red chilli, slice the capsicum, onion and cucumber and halve thetomatoes. 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 thesalad.

EVENING_SNACK

Yoghurt Dip with Apple


Per Serve


Protein 8g

Fat 5g

Serves 1

A tasty snack that can be eaten anytime of the day and prepared with otherseasonal fruits.

Ingredients100g low fat Greek natural yoghurt (choose a soy yoghurt if you’d like adairy free option)

½ tbsp honey

1 tsp LSA (linseed/almond/sunflower meal)

1 medium apple (approx 138g), sliced

MethodIn a small bowl, mix together the yoghurt and honey until smooth and thentransfer to a small serving dish.

Sprinkle with LSA and serve with apple slices to dip.

BREAKFAST

Ricotta Berry Delight


Per Serve


Protein 7g

Fat 10g

Serves 1

A super fast breakfast to prepare. Make ahead of time and grab as you walkout the door if you don’t have time to sit down in the morning.

Ingredients100g frozen mixed berries

50g ricotta cheese, low fat

15g almonds, toasted and chopped finely

MethodPlace 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 atroom temperature.

LUNCH

Turkey & Tomato Panini


Per Serve


Protein 23g

Fat 5g

Serves 1

Mayonnaise, turkey, parmesan, lemon and basil make this healthy sandwichtaste like something you bought in a fancy cafe.

Easily increase the quantities to serve to the whole family. Or prepare themayonnaise mix in advance and keep in the fridge to add to other sandwichcombinations throughout the week.

Ingredients10g 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)

MethodCombine mayonnaise, parmesan, shredded basil, lemon juice, salt andpepper in a small bowl. Spread the mixture on one slice of bread and topwith turkey and tomato slices, top with remaining bread.

Place the sandwich in a sandwich grill machine and cook until golden andtoasted to your liking.

Serve immediately.

DINNER

Lamb Rissoles with Sweet Potato Chips


Per Serve


Protein 21g

Fat 22g

Serves 2

A healthy and nutritious version of a tasty meal. Increase the quantities toserve 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 defrostwhen ready to cook.

Ingredients½ 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)


salt and pepper to taste

MethodPreheat 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 ina 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 withmixed salad leaves and cherry tomatoes dressed with the combined lemonjuice and olive oil and salt and pepper to taste.

EVENING_SNACK

Healthy Raspberry Brûlée


Per Serve


Protein 4g

Fat 3g

Serves 1

A fruity, custard like dessert with a delicious crunchy top.

A great recipe to increase the quantities on, to prepare when friends come fordinner.

Ingredients100g 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)

MethodPlace the raspberries in a small heatproof 150ml ramekin dish.

Mix together the coconut cream, fromage frais/mascarpone, honey andvanilla and then generously spoon the mixture over the fruit.

Top with the coconut sugar and place under a hot grill or blast with a brûléegun for approximately 30 seconds until the sugar melts and begins tocaramelise.

Serve topped with a sprig of fresh mint.

BREAKFAST

Turkey Bruschetta


Per Serve


Protein 14g

Fat 1g

Serves 1

A healthy and nutritious breakfast, that’s easy to prepare. Make more than oneslice to serve the whole family.

Ingredients2 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

MethodCut the garlic clove in half and mince one half (leaving the other half wholefor rubbing over the toasted bread).

Roughly chop the tomatoes and place in a small bowl with the mincedgarlic, fresh, torn basil leaves, a dash of hot chill sauce and season well withsalt and pepper.

Lightly toast the bread on both sides under a hot grill (or in a toaster) andthen using the freshly cut garlic clove, roughly rub the cut side of the garlicover 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.

OptionalServe with a 350ml decaf Cappuccino with regular milk (184cal) or milk ofchoice if desired, to increase your morning calories. If you don’t drink coffeethen you could have a herbal tea with some fruit if you feel like somethingextra.

LUNCH

Mediterranean Vegetable Frittata


Per Serve


Protein 22g

Fat 7g

Serves 1

A quick to prepare frittata for one. Ideal for lunch or as a dinner meal. Increasethe ingredients to serve the whole family.

Ingredientscooking 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

MethodPreheat oven to 180 degrees.

Lightly grease a small shallow non-stick oven proof frying pan or bakingdish 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 theegg mixture.

Pour mixture into the oven proof frying pan or small baking dish, place inoven and cook for 15-20 minutes or until firm.

Flip out frittata and serve.

DINNER

Tuscan Tuna & White Bean Salad


Per Serve


Protein 29g

Fat 6g

Serves 2

A tasty and satisfying salad using tuna, beans and fresh herbs and served withtoasted ciabatta bread.

Easily increase the ingredients to serve the whole family. Pre-prepare and keepin the fridge so it’s easy to grab a healthy dinner when you’re low on time ormake 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 cookedchicken breast.

Ingredients4 slices of Ciabatta style loaf or use slices of multigrain/dark rye/gluten freeetc 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



MethodToast 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 withsalad and then place second slice of toast on top.

Optional – can be served with fresh Ciabatta if you don’t want to toast it orserve bread on the side rather than as a sandwich.

EVENING_SNACK

Cottage Cheese & Blueberry Delight


Per Serve


Protein 20g

Fat 3g

Serves 1

Something sweet but healthy and easy to prepare, to help with any after dinnersugar cravings.

Ingredients5g raw almonds

50g blueberries (fresh or frozen)


80g low-fat cottage cheese

90g Greek natural yoghurt, low fat

MethodMix all ingredients together in a blender with a cube of ice until wellcombined and serve in a small dessert bowl.

BREAKFAST

Pancake with Strawberry & Yoghurt


Per Serve


Protein 20g

Fat 7g

Serves 1

Pancakes seem like a special treat for breakfast but with this recipe they’re ahealthy and nutritious choice.

Increase the ingredients to serve the whole family.

Ingredients2 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 adairy free option)

MethodWhisk together the egg whites, flour and oil.

Heat a small, non-stick frying pan over medium heat. Pour in the batterensuring the base is evenly covered.

When the batter starts to bubble on top, flip the pancake over and cook onthe other side until golden brown.

Meanwhile, place the strawberries in a microwave dish and heat on high in30 second lots until the strawberries are warmed through.

Drain any excess juices from the strawberries (keep juice aside) and mixthem 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


Per Serve


Protein 28g

Fat 13g

Serves 1

A simple, fish meal. Easy to put together when you want something nutritiousand a little bit different for lunch.

Easily increase the quantities to serve to the whole family as a dinner orweekend lunch.

Ingredients15mls tamari (wheat free soy sauce)

1 star anise

5g sambal oeleek (chilli type paste, usually available in the Asian aisle of thesupermarket)

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 packand cook according to packet instructions)

MethodCombine the tamari, star anise, sambal and honey with 250mls of water ina medium saucepan. Place over high heat and bring to the boil.

Cut the Bok Choy into halves and place into the boiling broth until justwilted, remove and keep warm.

Keep the stock to one side.

Meanwhile, preheat a non stick frying pan to medium – high heat and brushthe fish with the sesame oil.

Place the fish into the pan and cook for approximately 4 minutes or untilthe fish is cooked through and flakes easily.

Transfer the Bok Choy onto a serving plate, top with the fish and drizzleover spoonfuls of the broth.

Transfer the pre-prepared cooked rice to the serving plate and enjoy.

DINNER

Moroccan Lamb Cutlets with Baba Ghanoush


Per Serve


Protein 28g

Fat 26g

Serves 2

The flavours of Morocco turn these lamb cutlets into something a bit differentfrom the usual BBQ.

Increase the quantities to serve the whole family. Pre-prepare the lamb in themorning so that they absorb the flavours throughout the day.

Ingredients4 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


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

MethodPreheat 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 lambcutlets to coat evenly.

Place the lamb cutlets under a grill or onto the BBQ and cook to yourpreference.

Transfer the cutlets to serving plates, sprinkle with the cumin seeds andserve 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 withsalt and pepper to taste.

MORNING_SNACK

Week 1 Healthy Morning Snack Ideas


Per Serve

Energy under 1050kj / under 250 cal

Serves 1

Suggested snacks are outlined on each day of the Week 1 Meal Plan andingredients for these are included in this week’s Shopping List.

The below list includes these suggested snacks plus an assortment of otheroptions in case you’d like to try something different.

Ingredients for any snacks that aren’t on the Week 1 Meal Plan aren’t on theShopping List, so you will need to add these if you are trying other options.

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


Per Serve

Energy under 1050kj / under 250 cal

Serves 1

Suggested snacks are outlined on each day of the Week 1 Meal Plan andingredients for these are included in this week’s Shopping List.

The below list includes these suggested snacks plus an assortment of otheroptions in case you’d like to try something different.

Ingredients for any snacks that aren’t on the Week 1 Meal Plan aren’t on theShopping List, so you will need to add these if you are trying other options.

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 SlicesIngredients

2 small oranges (approx 150g each)

2 tsp lemon juice

10mls orange juice


1 tsp coconut sugar/Natvia

2 strawberries, sliced (optional)

MethodUsing a sharp knife, remove the skin and pith from the oranges. Cut eachorange into 6 slices and arrange on a plate.

Whisk the lemon juice, orange juice, sugar and cinnamon together andspoon over orange slices.

Garnish with strawberries (optional) and serve.

Optional – add some blueberries with the sliced orange for a sweeterflavour.

EVENING_SNACK

Orange Cinnamon Slices


Per Serve


Protein 3g

Serves 1

A simple dessert or snack that is refreshing and yet caters for any sweet tooths.

Ingredients2 small oranges (approx 300g)

2 tsp lemon juice

10mls orange juice


1 tsp coconut sugar/Nativa

2 strawberries, sliced (optional)

MethodUsing a sharp knife, remove the skin and pith from the oranges. Cut eachorange into 6 slices and arrange on a plate.

Whisk the lemon juice, orange juice, sugar and cinnamon together andspoon over orange slices.

Garnish with strawberries (optional) and serve.

Optional – add some blueberries with the sliced orange for a sweeterflavour.

veggie scrambled eggs on toast · 2018. 8. 8. · 30g mushrooms, sliced 50g frozen peas & corn...

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