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Week 6 Recipes

MENU PLAN • SHOPPING LIST • RECIPES

Week 6

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast

Green strawberry

smoothie & 1 slice peanut butter toast

Ham, cheese and tomato omelette +

toast

Granola with yoghurt and

berries

Banana, nut, berry smoothie

Cheesy scrambled

eggs + toast

Corn, coriander and chilli

fritters

Overnight oats Soak

night before

SnackCheese & tomato on

biscuits Yoghurt bark Chilli roasted

trail mix

Cheese & tomato on

biscuitsYoghurt bark Choc peanut

slice

Healthy banana bread

Lunch Fennel and tuna salad

Thai beef, chilli & basil

stir fry

Fennel and tuna salad

Mexican pork salad

Thai beef, chilli & basil

stir fry

Curried lentil pie

Mexican pork salad

Snack

1x medium piece

seasonal fruit (150g)

Carrot & celery sticks with hummus

No snack

1x medium piece

seasonal fruit (150g)

Carrot & celery sticks with hummus

Cheese & tomato on

biscuits

Chilli roasted trail mix

Dinner Beef goulash

Baked seafood with

tomatoes, butter beans

and feta

Barley tomato risotto

with grilled chicken

Turkey burgers

Barley tomato risotto

with grilled chicken

Teriyaki salmon with

stir fried greens &

brown rice

Chicken banh mi

Snack 1x small tub yoghurt

Berry ice-block

Choc peanut slice Muesli slice Berry

ice-block1x small tub

yoghurt

1x medium piece

seasonal fruit (150g)

All recipes are one serving unless stated

Week 6 Menu Plan

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FRUIT ❏ 1/3 punnet (80g) strawberries ❏ 1 small orange ❏ 3x medium pieces seasonal fruit ❏ 180g mixed berries, fresh or frozen

❏ 1 banana ❏ 1 date

VEGETABLES ❏ 70g baby spinach ❏ 2 avocadoes ❏ 2 ½ tomatoes ❏ ½ small fennel ❏ 1 ½ punnet cherry tomatoes ❏ 1 1/3 cucumber ❏ 2 medium carrots (140g each) ❏ 4 stalks celery ❏ 1/4 broccoli ❏ 2 bunches bok choy ❏ ½ medium onion ❏ ½ x 400g can no-added-salt chopped tomatoes

❏ 3 garlic cloves ❏ 80g cup frozen peas ❏ 1 bunch asparagus ❏ 2 corn cobs ❏ 50g baby rocket ❏ 20g mixed leaves ❏ 200g corn kernels ❏ 1 bunch broccolini (or ½ broccoli head)

❏ ½ x 300g bag Asian-style coleslaw mix

❏ ¼ red capsicum ❏ 1 lemon ❏ ½ lime ❏ 3 spring onions

DAIRY ❏ 185g plain, low fat, high protein yogurt

❏ 150g low fat cheese ❏ 100g low fat feta ❏ 2x small tubs yoghurt (170g each) ❏ 530mL milk of your choice ❏ 30g grated parmesan

❏ NUTS, SEEDS & GRAINS ❏ 3 slices wholemeal or wholegrain bread

❏ 30g natural peanut butter ❏ 6 grainy biscuits (such as Ryvitas) ❏ 180g cooked quinoa ❏ 110g raw pearl barley ❏ 1 Tbsp LSA mix ❏ 1 small hamburger roll ❏ 80g plain flour ❏ 1 x 250g pouch microwavable brown rice

❏ 60g rolled oats ❏ 1 long crusty wholemeal or wholegrain rolls

MEAT & SIMILAR PRODUCTS ❏ 2x 95g tins tuna in spring water ❏ 5 eggs ❏ 40g ham ❏ 200g hummus ❏ 300g chicken breast fillets ❏ 100g chicken tenderloins ❏ 2 x 125g pork loin steaks ❏ 2 x 150g skinless salmon fillets ❏ ½ x 400g can no-added-salt four-bean mix

HERBS & SPICES ❏ Salt ❏ Pepper ❏ 1/4 cup basil leaves ❏ ½ tsp cinnamon ❏ ¾ tsp Moroccan seasoning ❏ 1 long green chilli ❏ 1 long red chilli ❏ 3 Tbsp. chopped coriander

LIQUIDS ❏ 50mL EVOO (extra virgin olive oil) ❏ 10mL balsamic vinegar ❏ Olive-oil cooking spray ❏ 20mL teriyaki marinade ❏ 5mL sesame oil ❏ 10mL reduced-salt soy sauce ❏ 5mL sweet chilli sauce ❏ 5mL fish sauce

OTHER ❏ 1 tsp baking powder

OPTIONAL EXTRAS FOR VEGETARIAN OPTIONS

❏ 1x 400g can black beans

Week 6 Shopping List

If you find some of your vegetables starting to get a bit old and yuck, chop them up and roast them to help them last that little bit longer. Add them with some chicken, meat or even tuna to make an easy lunch!

Tip!

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Week 6 Recipes

Monday Tuesday BREAKFASTGREEN STRAWBERRY SMOOTHIE & 1 SLICE PEANUT BUTTER TOASTSmoothie:• 1/3 punnet (80g) strawberries, hulled• 2 cups (70g) baby spinach• ½ avocado, flesh scooped out• 75g plain, low fat, high protein yogurt• 1 small orange, juiced

Toast:• 1 slice wholemeal or wholegrain bread, toasted• 1 Tbsp. natural peanut butter

Put all the smoothie ingredients in a blender and whizz until completely smooth. If it’s a little thick, add a drop of chilled water then blitz again. Pour into glass and drink straight away.Serve with peanut butter toast.

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.

LUNCHFENNEL AND TUNA SALAD• ¼ small fennel, sliced thinly• Few slices red onion• 4 cherry tomatoes, halved• ½ avocado, flesh scooped out• 1x 95g tin tuna in spring water, drained• 30g low fat feta, crumbled• ¼ cucumber, sliced• ½ cup cooked quinoa • Dressing:• ½ Tbsp. EVOO• 1 Tbsp. lemon juice• Salt and pepper

Combine all ingredients in a bowl and toss to combine. Pour over dressing just before eating.

SNACK1x medium piece seasonal fruit

DINNERBEEF GOULASHOriginal recipe: see Saturday week 2

SNACK1x medium piece seasonal fruit

BREAKFASTHAM, CHEESE & TOMATO OMELETTE + TOAST• 2 eggs• 20mL milk of your choice• 1 tsp EVOO• 40g ham, sliced• ½ tomato, diced• 20g grated low fat cheese• 1 slice wholemeal or wholegrain bread, toasted

Whisk eggs and milk in a small bowl. In small frying pan, heat EVOO. Add ham and tomato and stir until cooked. Remove from pan. Add in eggs, and slightly cook. Top ½ omelette with ham, cheese and tomato and flip over other half of omelette to enclose filling. Cook for 2 minute or so until ready. Serve with toast.Vegetarian option: omit ham

SNACKYOGHURT BARKOriginal recipe: see Saturday week 1

LUNCHTHAI BEEF, CHILLI & BASIL STIR FRYOriginal recipe: see Sunday week 3

SNACKCARROT & CELERY STICKS WITH HUMMUS• 1 medium carrot (140g), peeled and cut into batons• 2 stalks celery, cut into batons• 100g hummus

DINNERBAKED SEAFOOD WITH TOMATOES, BUTTER BEANS AND FETAOriginal recipe: see Sunday week 5

To serve:• 1/4 broccoli, chopped • 1 bunch bok choy

SNACKBERRY ICE-BLOCKOriginal recipe: see Saturday week 2

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Week 6 Recipes

WednesdayBREAKFAST GRANOLA WITH YOGHURT AND BERRIESOriginal recipe: Wednesday week 1

Per serve:• 1 serve granola • 75g plain Greek yoghurt• ½ cup mixed berries

SNACKCHILLI ROASTED TRAIL MIXOriginal recipe: Monday week 2

LUNCHFENNEL AND TUNA SALAD • ¼ small fennel, sliced thinly• Few slices red onion• 4 cherry tomatoes, halved• ½ avocado, flesh scooped out• 1x 95g tin tuna in spring water, drained• 30g low fat feta, crumbled• ¼ cucumber, sliced• ½ cup cooked quinoa

Dressing:• ½ Tbsp. EVOO• 1 Tbsp. lemon juice• Salt and pepper

Combine all ingredients in a bowl and toss to combine. Pour over dressing just before eating.

SNACKNo snack

DINNERBARLEY TOMATO RISOTTO WITH GRILLED CHICKENMakes 2 serves

• ½ medium onion, finely chopped• ½ cup (110g) pearl barley, raw• ½ x 400g can no-added-salt chopped tomatoes• 1/4 cup basil leaves, plus extra small leaves, to serve• ½ Tbsp. EVOO• 1 Tbsp. lemon juice• 1 garlic clove, crushed• 300g chicken breast fillets• ½ cup frozen peas• 1 bunch asparagus, chopped• ½ Tbsp. balsamic vinegar• ¼ cup grated parmesan

Spray a saucepan with oil and set over medium heat. Sauté the onion for 2–3 minutes. Then add the barley, stir for 1 minute. Add tomatoes and basil with 2 cups of water; cover and bring to the boil. Cook, stirring occasionally, for 15 minutes, or until most of the liquid has been absorbed. Add another cup of water to pan. Simmer, uncovered, stirring regularly, for 10 minutes, until barley is tender. Meanwhile, combine the olive oil, lemon juice and garlic in a shallow bowl. Season with cracked black pepper; add the chicken and turn to coat well. Heat a non-stick frying pan or chargrill pan over medium-high heat. Cook the chicken fillets for 3–4 minutes, each side, or until cooked through. Remove from heat, cover loosely with foil and then rest for 5 minutes. Stir the frozen peas, chopped asparagus, vinegar and half the parmesan through the barley. Cover and set aside for 5 minutes. Slice the chicken. Portion risotto into two serves, top with chicken and sprinkle with the remaining parmesan and extra basil leaves. Save one serve for Friday dinner.Vegetarian option: omit chicken breastCredit: Healthy Food Guide

SNACKCHOC PEANUT SLICEOriginal recipe: see Sunday week 5

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Week 6 Recipes

BREAKFASTBANANA, NUT, BERRY SMOOTHIE • 1 banana• ¼ cup mixed berries• 1 date• 1 Tbsp LSA mix• 1 tsp natural peanut butter• ½ tsp cinnamon• ¾ cup milk

Place all ingredients in a blender and blend until smooth.Credit: Healthy Food Guide February 2016

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.

LUNCHMEXICAN PORK SALADMakes 2 serves

• 2 x 125g pork loin steaks, fat trimmed• ¾ tsp Moroccan seasoning• 2 corn cobs, husks and silks removed• ½ x 400g can no-added-salt four-bean mix,

rinsed, drained• ½ avocado, diced• ½ x 250g punnet cherry tomatoes, halved• 50g baby rocket • ½ Tbsp. lime juice• 1 tsp. EVOO

Preheat barbecue hotplate or chargrill pan over medium-high heat. Sprinkle pork evenly with Moroccan seasoning. Lightly spray pork and corn with olive oil. Cook the corn, turning, for 10–12 minutes, or until lightly charred and tender. Cook pork for 3 minutes each side, or until cooked to your liking. Transfer the pork to a plate and loosely cover with foil. Set aside to rest for 5 minutes before slicing. Carefully cut corn kernels from cob and place into a large bowl. Add the four-bean mix, avocado, tomatoes, rocket and the pork. Drizzle mixture with lime juice and olive oil, and gently toss to combine. Divide into 2 serves. Keep one serve for Sunday lunch.Vegetarian option: omit pork and swap with 1x 400g can black beans Credit: Healthy food guide

SNACK1x medium piece seasonal fruit

DINNERTURKEY BURGERSOriginal recipe: see Saturday week 4

Per serve:• 1x turkey burger (see Saturday week 4 for recipe)• 30g low fat cheese • 20g mixed leaves• 1/3 cucumber, sliced• ½ tomato, sliced

Per serve: • 1 small hamburger roll

SNACKMUESLI SLICEOriginal recipe: see Saturday Week 1

Thursday

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Week 6 Recipes

FridayBREAKFASTCHEESY SCRAMBLED EGGS + TOAST• 2 eggs• Dash of milk• ½ tsp EVOO• 1 slice wholemeal or wholegrain bread, toasted• 20g low fat cheese

Crack eggs into a bowl and add milk, whisk to combine. Add in cheese and stir in. Add olive oil to a small frying pan over medium heat. Once warm, add eggs and cheese and stir until cooked. Serve with bread.

SNACKYOGHURT BARKOriginal recipe: see Saturday week 1

LUNCHTHAI BEEF, CHILLI & BASIL STIR FRYOriginal recipe: see Sunday week 3

SNACKCARROT & CELERY STICKS WITH HUMMUS• 1 medium carrot (140g), peeled and cut into batons• 2 stalks celery, cut into batons• 100g hummus

DINNERBARLEY TOMATO RISOTTO WITH GRILLED CHICKENSee Wednesday dinner

SNACKBerry ice-blockOriginal recipe: see Saturday week 2

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Week 6 Recipes

SaturdayBREAKFASTCORN, CORIANDER AND CHILLI FRITTERSMakes 3 serves (4 fritters per serve)

• 1/3 cup milk• 1 egg• ½ cup plain flour• 1 tsp baking powder• 200g corn kernels• 1 long green chilli, deseeded, chopped• 3 spring onions, trimmed, sliced• 2 Tbsp. chopped coriander• 1 tsp lemon zest• Olive-oil cooking spray

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

Whisk milk and egg in a large bowl, then gradually whisk in flour until well combined and mixture is smooth. Stir in corn kernels, chilli, spring onions, coriander and lemon zest into milk mixture. Spray a large non-stick frying pan with oil; set over medium-high heat. Spoon 1 Tbsp. of mixture per fritter into the pan to make 6 fritters at once. Cook for 2-3 minutes per side, or until fritters are golden and cooked through. Repeat with remaining batter to make 12 fritters, lightly spraying with olive oil if necessary. Top each fritter with tomato slices and serve.Credit: Healthy Food Guide

SNACKCHOC PEANUT SLICE

LUNCHCURRIED LENTIL PIEOriginal recipe: see Sunday week 4

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.

DINNERTERIYAKI SALMON WITH STIR FRIED GREENS & BROWN RICEMakes 2 serves

• 2 x 150g skinless salmon fillets• 1 Tbsp. teriyaki marinade• 1 tsp. sesame oil• 2 cloves garlic, crushed• 1 long red chilli, seeds removed, finely sliced• 1 bunch broccolini, trimmed, stems halved (or ½

broccoli head, cut into florets)• 1 bunch bok choy, leaves halved lengthways• ½ Tbsp. reduced-salt soy sauce• 1 x 250g pouch microwavable brown rice

Combine salmon and teriyaki marinade in a shallow dish. Spray a large non-stick frying pan with olive oil and set over medium-high heat. Add salmon fillets and cook for 2–4 minutes each side, or until cooked to your liking. Remove and cover loosely with foil to keep warm. Return pan to a medium-high heat and add sesame oil, garlic, chilli and broccolini (or broccoli); cook for 5 minutes. Add bok choy and soy sauce, and cook for a further 3 minutes, or until just tender. Meanwhile, microwave the rice according to packet instructions. Divide the brown rice, salmon and stir-fried greens among 2 portions and serve one. Credit: Healthy Food Guide

SNACK1x small tub yoghurt (170g)

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Week 6 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.

SNACKHEALTHY BANANA BREADOriginal recipe: Sunday week 1

LUNCHMEXICAN PORK SALADOriginal recipe: see Thursday lunch

SNACKCHILLI ROASTED TRAIL MIXOriginal recipe: Monday week 2

DINNERCHICKEN BANH MIThis recipe will feature for lunches week 7 as well, however, it is better to make fresh each time

• 1 long crusty wholemeal or wholegrain rolls• 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

SNACK1x medium piece seasonal fruit