Saturday (C)
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
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
Saturday (C)