MONDAY
Breakfast: Cinnamon and almond porridge
- 1/2 cup of oats
- Water to desired consistency
- 5 almonds
- 1/2 tsp cinnamon
- 1 scoop protein powder (optional)
Lunch: Tuna jacket potato
- 1 baked potato
- 1 can tuna
- ½ can sweetcorn
- 1 tbsp low fat mayo
Dinner: Lentil Stew
1/4 cup raw walnuts
1/4 cup water
½ large yellow onion,
1 cup vegetable stock
1/4 cup brown or green lentils
1/4 tsp ground turmeric
1/4 tsp ground cinnamon
1/4 cup brown rice
Pomegranate (optional)
METHOD: Cook rice (1 part rice to 2 parts water, simmered covered for 35-40 minutes).
Preheat oven to 180C. Add walnuts to bare baking sheet. Bake for 10 minutes, being careful not to burn, just toast. Set aside. Once walnuts are done roasting, let cool slightly then add to food processor or high-speed blender and pulse into a fine meal. Set aside.
Heat a pot over medium heat and add water and onions. Season with a pinch each salt and pepper and stir. Cook for 4-5 minutes, or until soft and translucent. Add vegetable stock and bring to a simmer. Add lentils and stir. Cook uncovered for about 20 minutes, or until lentils are just tender.
Once the lentils are just tender, add walnut meal and bring to a simmer. Then reduce heat to low and continue simmering for 10 minutes. Stir occasionally. Serve over cooked rice.
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
TUESDAY
Breakfast: Super green smoothie
- 1½ cup (360 ml) water
- 1 cup spinach
- 2 stalks celery
- 1 apple
- 1 pear,
- ½ lemon
Lunch: Three bean soup
- 1/2 can kidney beans
- 1/2 can pinto beans
- 1/2 can white beans
- 1 large green pepper chopped
- 1 can chopped tomato
- 1 celery stalks, chopped
- 1 carrot, chopped
- 1/2 yellow onion, chopped
- 1-2 garlic cloves, minced
METHOD: Add olive oil to a large pan and heat over medium heat. Add in garlic and onion. Cook for 3-5 minutes until tender. Add in the green bell pepper,celery, and carrots and cook for another 2 minutes.
Add the remaining ingredients and bring the mixture to a boil. Reduce heat, cover, and allow the mixture to simmer for 20 minutes.
Dinner: Lentil stew (from yesterday)
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
WEDNESDAY
Breakfast: Cinnamon and walnut porridge
Lunch: Three bean soup
Dinner: Salmon, sweet potato and greens
- 1 salmon fillet
- 1 sweet potato or regular potato
- Greens of choice
Snack:Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
THURSDAY
Breakfast: Super green smoothie
Lunch: Broccoli quinoa salad
- 1/4 cup quinoa
- ½ steamed broccoli
- 1 cup garden peas
- 3 spring onion chopped
- ½ jar sundried tomatoes
- 1/3 cup mixed seeds (sunflower, pumpkin etc)
- 1/4 cup feta (optional)
Dinner: Prawn lo mein
- 1 handful prawns
- 2 tablespoons soy sauce
- 1 teaspoon vegetable oil
- 1 rice noodle nest
- 3 green onions, chopped
- 1 cup carrot,
- 1 red bell peppers
- 1 cup cabbage or bok choy
- 1 cup mushrooms
- 1 cup broccoli
METHOD: Cook the noodles according to package directions. Drain and set aside.
Heat the oil in a large wok or pan. Add the green onions and vegetables to the hot pan. Stir fry until fork-tender, about 5 minutes. Add the chicken strips and warm thoroughly. cooked noodles and soy sauce – toss around in the hot pan to combine.
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
FRIDAY
Breakfast: Cinnamon and walnut porridge
Lunch: Broccoli quinoa salad
Dinner: Black bean stuffed sweet potatoes
- 2 sweet potatoes
- 1 tbsp plain greek yogurt
- 1 tsp lime juice
- 1/4 medium red onion
- 1 tsp oil
- 1/4 tsp garlic powder
- 1/4 tsp of cumin
- 1/4 teaspoon of chili powder
- 1/2 can of black beans, drained
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
SATURDAY
Breakfast: Omelette
- 2 eggs
- Filling of choice (no cheese)
- Side salad
Lunch: Asian prawn and quinoa salad (double up for tomorrow)
- ¼ cup quinoa
- 6 cooked prawns
- ¼ cucumber, halved and sliced
- Handful watercress
- juice 1 large lime
- 1 spring onion
- handful coriander, chopped
Dinner: Your choice! (Try to stick to the foods on the ‘good’ list)
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
SUNDAY
Breakfast: Omelette
Lunch: Asian prawn and quinoa salad
Dinner: Tomato and chickpea curry
- 1 tbsp olive oil
- 1/2 onion
- 2 garlic cloves, crushed
- 1 tsp garam masala & turmeric
- 1 tsp ground coriander
- 1 can plum tomatoes
- 1 can coconut milk
- 1 can chickpeas
- 2 large tomatoes
METHOD: Heat 1 tbsp olive oil in a large pan and add finely sliced onion. Cook until softened, about 10 mins. Add 2 crushed garlic cloves, 1 tsp garam masala, 1 tsp turmeric and 1 tsp ground coriander, then stir to combine. Cook for 1-2 mins, then pour in can of plum tomatoes.
Pour in coconut milk and season. Bring to the boil and simmer for a further 10-15 mins until the sauce has thickened.
Tip in a drained and rinsed can of chickpeas and 2 quartered large tomatoes, and warm through. Scatter over roughly chopped coriander from ½ small pack and serve with rice.
Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios
Lean with Janine 