week 7 - livefit 247 griffith...menu pan shoing ist recies live•t247.com week 7 reciesmonday...

Menu Plan • Shopping list • Recipes livefit247.com

Week 7 Recipes

MENU PLAN • SHOPPING LIST • RECIPES

Week 7


MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Very berry smoothie

Fried eggs on avo toast

Granola dust porridge

Banana – berry

smoothie

Ratatouille with eggs

2x serves healthy banana

bread with ricotta

Overnight oats Soak

night before

Snack

2x corn, coriander and chilli

fritters

1x medium piece

seasonal fruit & 30g

nuts

Cheese & tomato on

biscuits

2x corn, coriander and chilli

fritters

1x small tub yoghurt (170g)

1x medium piece

seasonal fruit

Cheese & tomato on

biscuits

Lunch Chicken banh mi

Moroccan lamb kebabs

with cous cous and

salad

Chicken banh mi Bean salad

Turkey steaks with

spiced spinach saute

Beef & bean taco mix with

rice

Vegetarian cottage pie

Snack Chilli roasted trail mix


No snackCheese & tomato on

biscuits

1x medium piece

seasonal fruit & muesli

slice

Chilli roasted trail mix No snack

Dinner

Teriyaki salmon with

stir fried greens &

brown rice

Turkey steaks with

spiced spinach saute

Thai beef curry

One pot chicken with greens and

rice

Vegetarian cottage pie

Home-made fish and

chips with coleslaw

Thai beef curry

Snack Choc peanut slice

Berry ice-block


Berry ice block

Choc peanut slice


Banana strawberry

split

All recipes are one serving unless stated

Week 7 Menu Plan


FRUIT ❏ 300g frozen mixed berries ❏ 3x medium pieces seasonal fruit (150g each)

❏ 3 bananas ❏ 3 strawberries ❏ 1 handful frozen raspberries (or whatever frozen fruit you have)

VEGETABLES ❏ 1 punnet cherry tomatoes ❏ 1 ½ x 300g bags Asian-style coleslaw mix

❏ ¾ red capsicum ❏ ¾ avocado ❏ ¼ Lebanese cucumber ❏ 1 ½ large bunches English spinach (or 1x large bag baby spinach)

❏ 1 ½ tomatoes ❏ 1 ½ medium onions ❏ 75g sliced mushrooms ❏ 100g frozen green beans ❏ ¼ head broccoli ❏ ½ lemon ❏ 1 red onion ❏ 2 sticks celery ❏ 2 ½ large carrots ❏ 2 cloves garlic ❏ 2 medium zucchinis ❏ 1x 400g can no-added-salt diced tomatoes

❏ 500g potatoes ❏ 70g cabbage ❏ ½ lime

DAIRY ❏ 1x 170g tub strawberry yoghurt (such as Chobani)

❏ 800mL milk of your choice ❏ 145g Greek yoghurt, low fat ❏ 2 Tbsp. tzatziki ❏ 4x small tubs yoghurt (170g each) ❏ 100g low fat cheese ❏ 30g feta ❏ 60g finely grated parmesan ❏ 50g low fat ricotta ❏ 20g butter or margarine ❏ 2 scoops low-fat vanilla ice-cream

❏ NUTS, SEEDS & GRAINS ❏ 2 long crusty wholemeal or wholegrain rolls

❏ 2x slices wholemeal or wholegrain bread

❏ 30g nuts (of your choice) ❏ 40g raw cous cous ❏ 6 grainy biscuits (such as Ryvitas) ❏ 260g cooked rice (or 300g raw rice)

❏ 1 Tbsp. chia seeds ❏ 1 tsp LSA ❏ 90g breadcrumbs ❏ 90g rolled oats ❏ 20g crushed peanuts

MEAT & SIMILAR PRODUCTS ❏ 200g chicken tenderloins ❏ 5 eggs ❏ 40g rindless short-cut bacon ❏ ½ x 400g can no-added-salt chickpeas

❏ 2 x 100g turkey breast minute steaks

❏ 500g lean beef ❏ ½ x 400g can butter beans ❏ 1x 400g can no-added-salt brown lentils

❏ 1x 400g can no-added-salt red kidney beans

❏ 2 x 150g pieces white fish

HERBS & SPICES ❏ ¼ bunch Fresh coriander ❏ Dried oregano ❏ ½ Tbsp. Moroccan spice mix ❏ ½ tsp cinnamon ❏ 1 tsp fresh thyme leaves ❏ lemon pepper seasoning ❏ Small handful fresh parsley (optional)

LIQUIDS ❏ 10mL honey ❏ 10mL sweet chilli sauce ❏ 25mL fish sauce ❏ 80mL EVOO ❏ ¼ cup chicken stock ❏ 125mL reduced-salt beef stock ❏ 125mL vegetable stock ❏ 20mL vinegar of your choice ❏ Olive oil spray ❏ 10mL balsamic vinegar

OTHER ❏ 50g green or red curry paste ❏ 250ml light coconut cream ❏ 20g soft brown sugar ❏ 1 Tbsp. salsa ❏ 1 Tbsp. chocolate topping

OPTIONAL EXTRAS FOR VEGETARIAN OPTIONS

❏ 500g hard tofu

Week 7 Shopping List

always make sure you store raw meat and chicken on the bottom shelf in a container or plate with a lip, to prevent juices from spilling out and causing cross-contamination

Tip!


Week 7 Recipes

Monday BREAKFASTVERY BERRY SMOOTHIE• 110g frozen mixed berries• 1x 170g tub strawberry yoghurt (such as Chobani)• 100mL milk of your choice• 1 Tbsp. raw rolled oats• 1 tsp honey

Whizz the berries, yogurt and milk together with a stick blender until smooth. Stir through the oats, then pour into a glass and serve with a drizzle of honey.

SNACK2X CORN, CORIANDER AND CHILLI FRITTERSOriginal recipe: see Saturday week 6

Per serve: • 5 cherry tomatoes, sliced (or chopped)• 2 Tbsp. Greek yoghurt, low fat

LUNCHCHICKEN BANH MI• 1 long crusty wholemeal or wholegrain roll• 100g chicken tenderloins• ½ x 300g bag Asian-style coleslaw mix• ¼ red capsicum, thinly sliced• 1 Tbsp. lime juice• ¼ Tbsp. sweet chilli sauce• ¼ tsp. fish sauce• Few springs fresh coriander, leaves torn

Spray a large non-stick frying pan with olive oil and set over medium-high heat. Cook chicken for 2-3 minutes each side, or until cooked through. Remove from the heat and slice thinly. Combine lime juice, sweet chilli sauce and fish sauce in a large bowl. Toss through the coleslaw mix and capsicum.Slice roll lengthways, being careful not to cut right through. Fill roll with some salad mix, the chicken and coriander. Serve remaining salad on the side.Credit: Healthy Food Guide

SNACKCHILLI ROASTED TRAIL MIXOriginal recipe: see Monday week 2

DINNERTERIYAKI SALMON WITH STIR FRIED GREENS & BROWN RICEOriginal recipe: see Saturday week 6

SNACKCHOC PEANUT SLICEOriginal recipe: see Sunday week 5


Week 7 Recipes

TuesdayBREAKFASTFRIED EGGS ON AVO TOAST• 2x eggs• 1 tsp EVOO• ½ avocado• 2x slices wholemeal or wholegrain bread

Add oil to a pan over medium heat. Add eggs and cook to your liking. Meanwhile, toast bread and spread with avocado. Once cooked, serve eggs with toast. Season with salt and pepper.

SNACK1x medium piece seasonal fruit & 30g nuts

LUNCHMOROCCAN LAMB KEBABS WITH COUSCOUS AND SALADOriginal recipe: see Saturday week 3Per serve (cous cous):• 40g raw cous cous• ¼ cup hot chicken stock

Per serve (salad):• ¼ punnet cherry tomatoes, halved• ¼ Lebanese cucumber, chopped• 1 tsp EVOO• Pinch of dried oregano

2 Tbsp. tzatziki (to serve)

SNACK1x small tub yoghurt (170g)

DINNERTURKEY STEAKS WITH SPICED SPINACH SAUTEMakes 2 serves

• ½ Tbsp. EVOO • ½ brown onion, cut into chunks• 40g rindless short-cut bacon, trimmed, thinly sliced• ½ x 400g can no-added-salt chickpeas, rinsed, drained• ½ Tbsp. Moroccan spice mix• 2 x 100g turkey breast minute steaks• 1 ½ large bunches English spinach, trimmed,

roughly chopped

Heat half of the oil in a large frying pan set over medium heat. Add onion, bacon and chickpeas, and cook, stirring, for 8–10 minutes, or until onion is tender and chickpeas are warmed through. Add Moroccan spice and cook for 2 minutes, or until ingredients are well coated and fragrant. Meanwhile, heat remaining oil in a medium frying pan set over high heat. Cook turkey steaks for 30 seconds to 1 minute per side, or until cooked through. Remove steaks from heat, cover to keep warm and set aside. Add ¼ cup of water to pan to deglaze; simmer for 30 seconds. Add spinach to chickpea mixture; cook for 2 minutes, or until spinach starts to wilt. Divide in two: slice turkey, drizzle with pan juices and serve with spinach sauté. Credit: Healthy Food Guide

SNACKBERRY ICE-BLOCKOriginal recipe: See Saturday week 2


Week 7 Recipes

BREAKFAST GRANOLA DUST PORRIDGEOriginal recipe: see Wednesday week 4

• 1x serve granola dust• 200mL milk of your choice• 1 ripe banana• 1 handful frozen raspberries

(or whatever frozen fruit you have)

Add granola dust and milk to a saucepan. Stir continuously until thickened. Remove from heat and top with fruit.Credit: Everyday super food, Jamie Oliver

SNACKCHEESE & TOMATO ON BISCUITS• ½ tomato, cut into slices• 2x pieces low fat cheese• 2 grainy biscuits (such as Ryvitas)

Arrange cheese and tomato on biscuits and season with pepper.

LUNCHCHICKEN BANH MI• 1 long crusty wholemeal or wholegrain roll• 100g chicken tenderloins• ½ x 300g bag Asian-style coleslaw mix• ¼ red capsicum, thinly sliced• 1 Tbsp. lime juice• ¼ Tbsp. sweet chilli sauce• ¼ tsp. fish sauce• Few springs fresh coriander, leaves torn

Spray a large non-stick frying pan with olive oil and set over medium-high heat. Cook chicken for 2-3 minutes each side, or until cooked through. Remove from the heat and slice thinly. Combine lime juice, sweet chilli sauce and fish sauce in a large bowl. Toss through the coleslaw mix and capsicum.Slice roll lengthways, being careful not to cut right through. Fill roll with some salad mix, the chicken and coriander. Serve remaining salad on the side.Credit: Healthy Food Guide

SNACKNo snack

DINNERTHAI BEEF CURRYMakes 4 serves• 1 Tbsp. EVOO • 1 medium onion, chopped• 1 cup (75g) sliced mushrooms• 2 Tbsp. green or red curry paste• 1 cup (250ml) light coconut cream• 1/2 cup reduced-salt beef stock• 500g lean beef, cubed• 1 cup frozen green beans• ¼ head broccoli, cut into florets• 1 Tbsp. fish sauce• 2 Tbsp. lime juice• 2 tsp grated lemon rind• 1 Tbsp. soft brown sugar• 2 Tbsp. chopped fresh coriander

Per serve:• ½ cup cooked rice

Heat oil in a wok or large frying pan. Add onion and mushrooms and cook for 2–3 minutes. Add curry paste. Cook, stirring, for 1 minute. Add coconut cream and stock. Bring to the boil. Add beef pieces and beans. Stir to combine. Reduce heat. Cover and simmer for 20–25 minutes, or until beef is tender. Add fish sauce, lime juice, lemon rind and brown sugar. Stir to combine. Divide into 4 serves. Sprinkle with coriander just before serving.Vegetarian option: swap beef for 500g hard tofu, cubed. Add in with beansCredit: Healthy Food Guide


Wednesday


Week 7 Recipes

Thursday FridayBREAKFASTBANANA – BERRY SMOOTHIE• 100ml milk of your choice• 2 Tbsp. low fat, high protein Greek yogurt• 1 banana• 100g frozen mixed berries• 1 Tbsp. chia seeds• ½ tsp cinnamon• 1 tsp LSA• 1 tsp honey

Put the ingredients in a blender and blitz until smooth. Pour into a glass and enjoy!Credit: BBC good food

SNACK2X CORN, CORIANDER AND CHILLI FRITTERSOriginal recipe: see Saturday week 6

Per serve: • 5 cherry tomatoes, sliced (or chopped)• 2 Tbsp. Greek yoghurt, low fat

LUNCHBEAN SALAD• ½ x 300g bag Coleslaw mix• ½ x 400g can butter beans, drained, rinsed• ¼ red capsicum, cut into slices• 5 cherry tomatoes, quartered• 30g feta• ½ Tbsp. EVOO• 1 Tbsp. vinegar of your choice

Assemble ingredients, dress with EVOO and vinegar.



DINNERONE POT CHICKEN WITH GREENS AND RICEOriginal recipe: see Sunday week 1

Per serve:• ½ cup cooked rice

SNACKBERRY ICE-BLOCK

BREAKFASTRATATOUILLE WITH EGGSOriginal recipe: Sunday week 1

Per serve:• 2 eggs, cooked however you like them


LUNCHTURKEY STEAKS WITH SPICED SPINACH SAUTEOriginal recipe: see Tuesday night

SNACK1x medium piece seasonal fruit & 1 piece muesli sliceOriginal recipe for muesli slice: see Saturday Week 1

DINNERVEGETARIAN COTTAGE PIEMakes 4 serves

• Olive oil spray• 1 red onion, finely chopped• 2 sticks celery, finely chopped• 1 large carrot, finely chopped• 2 cloves garlic, crushed• 1 tsp fresh thyme leaves• 400g can no-added-salt brown lentils, rinsed, drained• 400g can no-added-salt red kidney beans,

rinsed, drained• 2 medium zucchinis, grated• 400g can no-added-salt diced tomatoes• 1/2 cup vegetable stock• 2 tsp balsamic vinegar• 4 medium potatoes, peeled, chopped• 1/3 cup milk of your choice• 1/2 cup finely grated parmesan

Spray a medium saucepan with oil and place over medium-high heat. Add onion, celery and carrot. Cook, stirring, for 5 minutes, until soft. Add garlic and thyme and cook for another minute. Add lentils, beans, zucchini, tomatoes, stock and vinegar and bring to the boil. Reduce heat and simmer, covered, for 20 minutes. Spoon into an 8 cup-capacity ovenproof dish. Preheat oven to 200°C. Place potatoes into a microwave-safe bowl and cover with cling wrap. Microwave on high for 7 minutes, or until very tender. Drain, then mash with milk. Spoon evenly over vegie mixture, then sprinkle with parmesan. Bake for 15–20 minutes, or until golden. Divide into 4 serves.Credit: Healthy food guide

SNACKCHOC PEANUT SLICEOriginal recipe: Sunday week 5


Week 7 Recipes

SaturdayBREAKFAST2X SERVES HEALTHY BANANA BREAD WITH RICOTTAOriginal recipe for banana bread: see Sunday week 1

• 2x pieces healthy banana bread• 50g low fat ricotta

Toast banana bread. Top with ricotta

SNACK1x medium piece seasonal fruit

LUNCHBEEF & BEAN TACO MIX WITH RICEOriginal recipe: Saturday week 4

To serve:• ½ cup cooked rice • grated carrot• 1 Tbsp. salsa, per serve• ¼ avocado, per serve• 35g low-fat, high protein yoghurt

SNACKCHILLI ROASTED TRAIL MIXOriginal recipe: Monday week 2

DINNERHOMEMADE FISH AND CHIPS WITH COLESLAWMakes 2 serves

• 1 Tbsp. butter or margarine• 1 egg, lightly beaten• ½ Tbsp. EVOO• ¾ cup breadcrumbs• lemon pepper seasoning, to taste (Masterfoods)• 2 x 150g pieces white fish• olive oil spray• 380g potatoes• 1 Tbsp. EVOO• lime wedges and fresh parsley, to serve (optional)

For coleslaw (per serve):• 1 cup (70g) cabbage, sliced thinly• 1 carrot, grated• 5 cherry tomatoes

Place butter (or margarine), egg and oil into a bowl. Beat well. Transfer to a shallow dish. Place breadcrumbs in another shallow dish. Add lemon pepper seasoning. Dip each fish cutlet in egg mixture, then into breadcrumbs. Coat evenly. Chill for 30 minutes. Meanwhile, cut potatoes into 2cm-thick pieces. Parboil or microwave. (To parboil, simmer potatoes for 5 minutes, then drain. To microwave, place on a paper towel in a glass dish, with another paper towel on top; microwave on HIGH for 1 1/2 minutes. Turn potatoes over and microwave for another 1 1/2 minutes.) Cook fish: Preheat oven to 200ºC. Place fish cutlets on a lightly greased baking tray and spray with olive oil. Bake for 20-25 minutes, turning over and spraying with a bit more oil after 10 minutes. Meanwhile, place chips on a lightly greased baking tray and spray with olive oil. Place on the top shelf of oven. Bake for 15-20 minutes, turning over and spraying with more oil after 10 minutes. Meanwhile, make coleslaw. Serve fish and chips with a lime wedge, parsley and coleslaw.



Week 7 Recipes

SundayBREAKFASTOVERNIGHT OATS • ½ cup rolled oats• ¾ cup milk, plus ½ cup for serving• ½ cup mixed berries, fresh or frozen

In a cereal bowl, add the oats and ¾ cup milk. Stir to combine, cover and place in fridge overnight. The next morning, add in the other ½ cup milk and mixed berries.



LUNCHVEGETARIAN COTTAGE PIEOriginal recipe: see Friday dinner

SNACKNo snack

DINNERTHAI BEEF CURRYOriginal recipe: see Wednesday dinner

SNACKBANANA STRAWBERRY SPLIT• 1 small banana• 2 scoops low-fat vanilla ice-cream• 3 strawberries, sliced• 1 Tbsp. chocolate topping• 1 Tbsp. crushed peanuts

Slice banana in half lengthways; place split banana in shallow bowls or banana-split dish. Top centre of split banana with 2 scoops ice-cream. Top ice-cream with berries; drizzle with chocolate topping and sprinkle with crushed nuts. Serve immediately.

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