Sunday (A)
Breakfast
BERRY & YOGURT BREAKFAST
BRUCHETTA
- 1.75 cup plain yogurt
- 4 tsp honey
- 2.4 cup of frozen mixed berries
(thawed)
- 4 tsp finely chopped basil
- 4 slices of whole wheat bread
1. Place yogurt, honey in a small bowl
and mix until well combined
2. Place berries in a small bowl and mash
with a fork. Add basil and stir to
combine.
3. Toast bread to your liking
4. To serve, spread yogurt mixture over
the toasts and top with the berry
mixture.
Lunch
SAVOURY CREPE
- Oil spray
- ½ small red onion
- 3.5 cups mushrooms, thinly sliced
- 1 palm fist sized cooked chicken
breast, shredded
- 2 small handful baby spinach
- Sea-salt and ground pepper to
taste
- 2 large whole wheat bread
(tortilla)
1. Heat a non-stick fry pan over medium
heat and spray oil. Add onions,
mushrooms and chicken and cook for
5 mins or until onions are soft and
chicken is warmed thoroughly, stirring
often
2. Add spinach for 2-3 mins till wilted.
Season with salt and pepper.
3. Warm tortilla/pita for 30 seconds and
cut into half
4. To serve, place bread halves on plate
and place chicken and mushroom
mixture down the middle of each half.
Fold up ends and enclose filling
Dinner
BEEF STIR FRY
- 0.6 cup brown rice
- 3 tsp sesame oil
- 0.37 lbs lean beef strips
- ½ small brown onion, sliced
- ½ medium red bell pepper, sliced
- ¼ cup corn
- ½ cup broccoli
- 2 garlic cloves, crushed
- 2 tbsp oyster sauce
- 2.5 tbsp soy-sauce or tamari
- 1 tbsp sesame seeds
1. Cook the rice and set aside
2. Heat a large wok over high heat. Add
half the oil and heat until very hot.
Add the beef and stir fry for 1-2
minutes on until browned and just
cooked. Transfer to a plate & set aside
3. Heat the remaining oil on the wok
over high heat. Add the onion, bell
pepper, baby corn, broccoli and garlic
and stir fry for 2 minutes. Add 1 tbsp
of water and cook, covered for 30-60
seconds until the vegetables are crisp
4. Add the oyster & soy sauce and toss
until well combined. Add the sesame
seeds and beef and stir-fry for 1-2
minutes until heated through.
5. To serve, place rice in bowls & top
with beef stir-fry

Breakfast
BERRY NANA SMOOTHIE
- 0.65 cups blueberries
- 2 small handful baby
spinach leaves
- 1.5 cups yogurt
(Greek or plain)
- 1 cup low fat milk
- 4 tsp acai berry
powder
Toppings
- 0.8 cup natural muesli
- 2 tbsp blueberries
- 2 tsp chia seeds
- 2 tsp silvered almonds
1. Place blueberries, spinach,
acai berry powder. Yogurt,
milk in a blender and blend
until well combined.
2. To serve, pour the smoothie
mixture into a bowl and top
with muesli, blueberries, chia
seeds and almonds
Monday (B)
Lunch
TURKEY & CRANBERRY TOAST
TOPPER
- 5 tbsp ricotta cheese
- 1 tsp cranberry sauce
- 4 whole slices wheat
bread
- 2 slices of sliced
turkey salami
- 1 medium tomato,
sliced
- 1 small red onion,
sliced
- 2 small handful baby
spinach
- Sea-salt and pepper
to taste
1. Place ricotta & cranberry
sauce in a small bowl and
mix until well combined
2. Toast bread to your liking
3. To serve, place on ricotta- 1.
cranberry mixture over the
toast. Top with turkey, 2.
tomato, onion, and spinach.
4. Season with salt and pepper
if desired 3.
4.
Dinner
PERI PERI CHICKEN WITH RICE SALAD
- 0.4 lbs chicken breast
- Oil spray & lime wedges
Marinade (mix all together with 1 tbsp of water)
- 2 garlic cloves, crushed
- 1 inch ginger, peeled & grated
- 3 tbsp lemon juice
- 2 tsp honey
- ½ tsp dried chilli flakes
- ½ tsp sweet paprika
- 2 tbsp fresh parsley, chopped
Rice salad (mix all in a bowl)
- 0.4 cup brown rice, cooked
- ½ medium green bell pepper diced
- ½ cucumber finely diced
- ¼ cup corn kernels
- 1 small handful baby spinach
Dressing (whisk together)
- ¾ (0.8) cup yogurt
- 1 tbsp cilantro chopped
- Sea-salt and pepper to taste
Place chicken in bowl and rub with marinade. Cover &
refrigerate for 1+ hour
Heat skillet over medium heat, and spray lightly with oil. Add
chicken and cook for 4-6 minutes on each side or until cooked
through. Set aside to cool slightly and cut into slices
Mix the cooked rice with the rice salad ingredients.
To serve, place the rice salad on 2 serving plates and top with
peri peri chicken. Drizzle over the yogurt dressing and serve
with lime wedges
 Tuesday (C)
Breakfast Lunch
STRAWBERRY, RICOTTA & ZESTY TUNA WRAP
NUTELLA DRIZZLE ON TOAST
- 1 small can of tuna
- 8 large strawberries, sliced - ½ small red onion, chopped
- ½ tsp honey - 2 small handful parsley, chopped
- Low fat ricotta cheese (as - 2 small handful of lettuce
spread) - Sea-salt and ground pepper to
- Nutella for drizzle taste
- 4 slices of raisin bread - 2 tbsp lemon juice
- 1 tbsp lemon zest
1. Toast raisin bread to your liking - 2 whole wheat wraps
2. To serve, spread the ricotta - 4 kalamata olives, pitted and
over the toast. Top with sliced
strawberries and Nutella drizzle - 1 medium tomato, sliced
1. Place tuna, onion and parsley in a
small bowl and mix until well
combined. Season with salt and
pepper
2. Place lettuce, lemon zest and juice in
another bowl and toss gently to
combine
3. To serv e, place wraps on 2 plates
and put tuna mixture, lettuce
mixture, olives, and tomato down the
middle of each wrap. Fold one end
and roll up to enclose the filling
Dinner
GREEK STYLE BAKED FISH
- 1 lemon cut into wedges
- 2 medium tomatoes, cut into wedges
- 8 kalamata olives
- Two 6 oz white fish fillets
- 1 small handful fresh parsley, chopped
- 4 tbsp low fat feta cheese
Vegetable mixture (mix well in a bowl)
- 1.5 medium potatoes, peeled and cut into wedges
- 1 small red onion, halved and sliced
- 2 garlic cloved, crushed
- 1 tsp dried oregano
- 1.5 tsp olive oil
- Sea-salt and black pepper to taste
1. Preheat oven to 350F and line baking sheet with
parchment paper. Place the vegetable mixture and
bake for 15 minutes. Turn potato and onion and bake
for another 15 minutes.
2. Add tomato, lemon and olives and bake for another
10 minutes. (Add fish and bake for further 10 minutes
or until cooked through)
3. Preheat air fryer to 360F for 5 minutes. Coat fish with
olive oil and season with garlic powder, lemon
pepper, and/or onion power, salt and pepper. Repeat
for both sides.
4. Air Fry at 360°F for about 6-12 minutes, or until fish
can be flaked with a fork.
5. To serve, place vegetables on 2 serving plates and top
with baked fish. Sprinkle over parsley & feta

Breakfast
BREAKFAST BURRITO
- 4 large eggs
- Sea-salt & ground
pepper to taste
- 2 whole wheat wraps
- 2 small handful baby
spinach
- 1 medium tomato diced
- 1 scallion, thinly sliced
- 2 tbsp hummus
- 2.5 tbsp low fat grated
cheddar
1. Whisk eggs, salt and pepper
together in a small bowl. Heat a
non stick pan over medium heat
and pour in the egg mixture.
Scramble the egg
2. To serve, place each wrap on a
serving plate and divide the
scrambles eggs, spinach, tomato,
hummus, and cheese down the
middle. Fold over the end and
enclose the filling.
Wednesday (D)
Lunch
CAPRESE SALAD
- 2 slice whole wheat
bread
- 1 tsp balsamic vinegar
- 2 small handful arugula
leaves
- 20 cherry tomatoes
halved
- 2.5 tbsp mozzarella
cheese
- 0.8 cup tinned chickpeas,
drained and rinsed
- Chopped fresh basil to
taste
1. Toast bread to your liking. Cut
into small squares and set aside
(croutons)
2. Whisk vinegar and 1 tsp of water
in a small bowl and set aside
(dressing)
3. To serve, place arugula, tomato,
mozzarella, chickpeas, and basil
in a serving bowl. Drizzle over
the dressing and toss gently to
combine. Top with the croutons
Dinner
QUINOA PILAF WITH CHICKEN
- 0.5 lbs chicken breast cut into ¾-inch pieces
- ½ small brown onion, chopped
- 1 garlic clove, crushed
- ½ tsp garam masala
- ¼ tsp ground turmeric
- 0.3 cup quinoa
- 2/3 cup salt reduced vegetable stock
- 2 cup broccoli florets
- 0.4 cup frozen peas
- ½ cup dried cranberries
- 2 tbsp unsalted cashew nuts
- 2 tbsp fresh cilantro leaves
- 0,8 cup low fat yogurt
1. Heat a large saucepan over medium high heat and spray with oil spray.
Add the chicken and cook for 5 minutes or until browned, stirring
occasionally. Set aside on plate.
2. Reheat the saucepan over medium high heat and spray lightly with oil
spray. Add the onion and cook for 5 mins or until soft and translucent,
stirring occasionally. Add the garlic, garam masala, and turmeric and
cook for 1 min until fragrant, stirring constantly
3. Add the quinoa, stock and chicken and bring to a boil over high heat.
Reduce the heat to low and simmer, covered, for 15-20min or until the
liquid is absorbed and quinoa is tender.
4. Fill a saucepan with water until 2 in deep and insert a steamer basket.
Cover with a lid and bring the water to a boil over high heat, then
reduce heat to medium.
5. Add the broccoli florets and seam covered for 3 mins. Add the peas and
steam for a further 2-3min or until both the broccoli and peas are
tender.
6. Add the broccoli and peas to the chicken and quinoa mixture and stir
gently to combine.
7. To serve, place the pilaf in 2 serving bowls. Sprinkle over the cranberries,
cashews, and cilantro and drizzle over the yogurt.

Breakfast
BERRY & YOGURT BREAKFAST
BRUCHETTA
- 1 cup low fat yogurt
(as spread)
- 4 tsp honey
- 1 cup berries (blueberry,
raspberry)
- 4 tsp finely chopped basil
- 4 slices whole wheat
bread
1. Place yogurt & honey in a small
bowl and mix until well combined
2. Place the berries in a small bowl
and lightly mash with the fork.
Add basil and stir to combine
3. Toast bread to your liking
4. To serve, spread the yogurt
mixture over the toast and top
with the berry mixture
Thursday (A)
Lunch
MEXICAN SALAD
- 4 tbsp brown rice
- ½ small red onion
- 10 cherry tomatoes, halved
- 7 tbsp corn kernels
- 1.3 cups tinned red kidney
beans (drained and rinsed)
- 2 tbsp fresh coriander,
chopped
- 2 small handful lettuce leaves,
shredded
- Sea-salt and black pepper to
taste
- Lime juice to taste
1. Cook rice and allow to cool
2. Place rice, onion, tomatoes, corn, red
kidney beans, cilantro, salt and pepper
in a bowl and toss to combine.
3. To serve, place the shredded lettuce in
serving bowls and top with rice salad.
Squeeze over the lemon juice
Dinner
CHICKEN PAELLA
- 3 tbsp olive oil
- 0.4 lb chicken breast (cut into bite sized pieces)
- Sea-salt & ground black pepper to taste
- ½ brown onion diced
- 1 garlic clove chopped
- 2 tsp sweet paprika
- 1.2 cup vegetable stock
- 0.67 cup brown rice
- ½ medium bell pepper, sliced
- 0.5 cup tinned crushed tomatoes
- ¼ cup frozen peas
- 2 tsp parsley, chopped
- 1 tbsp pine nuts
- Lemon wedges to serve
1. Heat half oil in large fry pan over medium heat, Add
the chicken and cook 5-6 minutes until soft. Set aside
2. Add remaining oil and cook onion for 3-4 minutes or
until soft. Add garlic and cook for a minute stirring.
Add paprika and cook further for 2 minutes, stirring
3. Return chicken to pan. Add half of the stock and
reduce heat to medium low. Simmer for 10 minutes
until almost all liquid has been absorbed.
4. Add rice, bell pepper, tomatoes, and 2/3rd cup of stock
to the pan. Simmer for 15 minutes or until all liquid has
been absorbed, stirring occasionally.
5. Add peas and remaining stock and simmer for a further
5-8 minutes until stock is absorbed and rice is cooked
through.
6. Stir through nuts and parsley. Season with salt and
pepper

Breakfast
BLUBERRY SMOOTHIE BOWL
- 1.7 cup frozen blueberries
- 2.8 tbsp canned chickpeas,
drained and rinsed
- 1.6 cup low fat plain yogurt
- 1 cup low fat milk
Topping
- Blueberries, thawed
- 2tbsp muesli
- 2 tsp cranberries
- 2 tbsp shredded coconut
1. Place blueberries, chickpeas, yogurt
and, milk in a blender and blend until
smooth
2. To serve, pour smoothie mixture into a
bowl and top with muesli, blueberries,
cranberries, and shredded coconut
Friday (B)
Lunch
TURKEY & RAINBOW SALAD SANDWICH
- 2 tsp Dijon mustard
- 4 whole slices wheat bread
- 2 slices of sliced turkey salami
- 2 small handful lettuce leaves
- 2 slices of low-fat cheese
- ½ cucumber, thinly sliced
- 1 medium tomato sliced
- Red onion sliced
1. Spread mustard on 2 slices (1 for each
person) of bread. Layer turkey,
cheese, lettuce, cucumber, tomato,
and onion.
2. Top with the other 2 slices of bread
3. To serve, place on serving plate and
cut in half
Dinner
FISH TACOS
- Oil spray
- ½ pound white fish fillet
- Sea-salt and ground black pepper
to taste
- 2 whole wheat wraps
- 1 large handful of lettuce chopped
- 1 medium tomato
- 2 scallions, sliced
- 1.25 tbsp of reduced-fat cheddar
cheese, grated
Dressing (mix together in a small bowl)
- 4-5 tbsp of low-fat plain yogurt
- Lemon juice to taste
1. Heat a non-stick pan on medium high
and spray lightly with oil.
2. Season the fish fillet with salt &
pepper and place in pan to cook for 2-
3 mins till golden brown. Carefully flip
fish over and cook for further 2-3mins
3. Transfer fish to plate and flake into
large chunks using a fork.
4. Warm the wraps on a large dry frypan
for 30 secs on each side. Remove from
heat and cut in half
5. To serve, place the wrap halves on 2
serving plates. Top with lettuce,
tomato, carrot, scallions, cheese, and
fish. Drizzle over dressing & fold in half

Breakfast
CHIA BERRY YOGURT & MUESLI
- 1 cup low fat yogurt
- 2 tsp chia seeds
- 1 cup berries
(blueberry/raspberry)
- 1 cup muesli
- 2 tbsp almonds, chopped
1. Place yogurt, chia seeds and 3
quarter of strawberries in a small
bowl and mix until well combined.
2. To serve top with muesli, almonds,
and remaining berries
Saturday (C)
Lunch Dinner
VEGETARIAN SALAD WRAP NICOISE SALAD
- 2 whole wheat wraps - 2 large eggs (boiled)
- 4 tbsp hummus - Two 3 oz salmon fillets, skinless
- 0.5 cup tinned mixed beans (drained - 1 sweet potato peeled and cut into 1-inch cubes
& rinsed) - 10 cherry tomatoes
- 1 medium tomato sliced - 15 green beans, trimmed and halved
- ½ small beetroot sliced - ½ small red onion
- Handful of fresh parsley, chopped - 4 kalamata olives
- Handful of baby spinach - 2 large handful of lettuce leaves
- Sea-salt and ground pepper
1. To serve, place the wraps on serving - 4 tbsp low fat feta cheese, crumbled
plates and spread over the hummus. Dressing (whisk all together)
Place the bean mix, spinach, beetroot, - 1.5 tsp olive oil
tomato, parsley down the middle of - 2 tsp vinegar (balsamic or white)
each wrap - ½ tsp Dijon mustard
2. Fold over the end and roll up to enclose
1. Heat a non-stick frypan over medium heat, spray lightly
with oil and add the salmon. Cook for 5-6 mins according
to your liking, turning occasionally. Flake salmon to bite
size pieces
2. Fill saucepan with water until 2 inch deep and insert a
steamer basket. Cover with lid and bring the water to boil
over high heat, then reduce heat to medium. Add the
sweet potato & steam for 7 mins or until tender. Set aside
to cool. Add the beans and steam, covered, for 2-3 mins
until tender crisp. Refresh under cold running water and
drain well
3. Place sweet potato, beans, tomato, onion, olives, and
lettuce in a large mixing bowl. Drizzle over dressing,
season with salt & pepper and toss gently
4. To serve, place the salad on 2 serving plates and top with
salmon, egg, and feta

Breakfast
CHIA SEEDS OMELETTE
- 4 large eggs
- 2 tsp chia seeds
- Sea-salt and ground
pepper to taste
- 1.5 tsp olive oil
- 2 small handful baby
spinach
- 1 medium tomato,
diced
- 2.5 tbsp low fat grated
cheddar
- 4 slices whole wheat
bread
1. Whisk eggs, chia seeds, salt
and pepper together in a small
bowl
2. Heat the oil in a non-stick pan
over medium heat. Pour in half
the egg mixture and swirl to
cover the base of the pan.
Cook for 1-2 minute or until
the egg starts to set and the
underside is golden in color.
Reduce heat to medium low
3. Sprinkle half the spinach,
tomato and cheese over the
omelette. Cook for one minute
or until the egg is set. Fold in
half to cover the filling and
transfer to plate. Repeat for
second omelette
4. Toast bread to your liking and
serve with the omelettes
Sunday (D) – 2
Lunch
GREEK SALAD PITA SANDWICH
- 10 cherry tomatoes
- ½ cucumber, finely
chopped
- ½ small red onion, finely
chopped
- ½ medium green pepper,
seeds removed & finely
chopped
- 4 tbsp low fat feta
cheese, crumbled
- 2 tbsp fresh parsley,
chopped
- 1 tsp lemon juice
- Sea salt and ground
black pepper to taste
- 5-6 tbsp low fat hummus
- 2 whole wheat pita
bread
1. Place the tomato, cheese, onion,
green pepper (capsicum),
parsley and lemon in a bowl.
Season with salt and pepper and
toss to combine
2. To serve, spread hummus on the
inside of the pita and fill with
Greek salad
Dinner
FISH & CHIPS
- 2 tbsp corn flour
- 1 large egg
- ½ cup quinoa flakes
- Finely grated zest of 1/2 lemon
- ¼ cup of grated parmesan cheese
- Sea-salt & ground black pepper to taste
- ½ pound white fish fillet
- 1 medium sweet potato, cut into ½-in thick chips
- 3 tsp olive oil
- Oil spray
- ½ lemon cut into wedges
Slaw:
- 0.4 cup yogurt, ½ juice of lemon, and 2 tbsp chopped parsley
- 1 cup slaw mixture (cabbage, carrot, etc.)
1. Preheat oven to 350F and line baking sheet with parchment paper
2. Place corn flour on a flat plate. Crack egg into a small bowl and whisk
until well combined. In separate bowl, combine the quinoa flakes,
lemon zest, parmesan, salt, and pepper.
3. Lightly coat the fish in the flour. Shake off any excess and then dip
into the beaten egg. Coat the fish in the quinoa flake mixture,
pressing firmly to ensure it is evenly coated
4. Place the crumbled fish on the lined baking sheet and season with salt
and pepper. Bake in oven for 10-15 minutes or until fish is cooked
through
5. Similarly, place the sweet potatoes chips in oil in a mixing bowl and
toss to combine. Ensure all chips are lightly coated. Season with salt
and pepper and bake in air fryer.
6. Meanwhile, to make the slaw, whisk the yogurt, lemon juice and
parsley together in a small bowl. Add in the slaw ingredients and toss
gently to combine
7. To serve, place the crumbled fish, sweet potato chips and slaw on 2
serving plates. Serve with lemon wedges on the side