Nikole – f1

MONDAY

Lunch: Greek broccoli salad (double up for tomorrow)

  • 1/2 broccoli, florets removed and sliced into small, bite-sized pieces
  • 1/4 cup roughly chopped sun-dried tomatoes (optional)
  • ¼ cup red onion
  • 1/4 cup crumbled feta cheese or thinly sliced kalamata olives
  • 1/4 cup sliced almonds

Dressing

  • ¼ cup olive oil
  • 2 tablespoons lemon juice

Dinner: Sugar snap pea and carrot noodles

  • 1 nest noodles of choice
  • 1 cup sugar snap peas
  • 1 carrot, peeled
  • ¼ cup sesame seeds
  • ¼ cup soy sauce
  • 1 small lime, juiced
  • 2 tsp freshly grated ginger
  • 1 garlic clove, minced

METHOD: Slice the peas in half lengthwise and slice the carrots into long, thin strips with a vegetable peeler.

Toast the sesame seeds: Pour the sesame seeds into a small pan. Toast for about 4 to 5 minutes over medium-low heat, shaking the pan frequently to prevent burning, until the seeds are turning golden and starting to make popping noises.

Once the pots of water are boiling: In one pot, cook the noodles (probably about 5 minutes), then drain and briefly rinse under cool water.

Combine the noodles, snap peas and carrots in pan and add oil, garlic and grated ginger. Cook 5 minutes. Toss in toasted sesame seeds. Serve.

METHOD: Place the lentils into a small saucepan and cover with a couple of inches of water. Place over high heat and bring to a boil. Allow to cook until the lentils are tender,

Snack: (choose 1) 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: Quinoa fruit salad

  • 1/4 cup cooked quinoa
  • Fruit of choice

Lunch: Greek broccoli salad

Dinner: Veggie skillet 

  • 8 new potatoes, large diced
  • ⅓ cup vegetable oil
  • ½ yellow onion, diced
  • 1 red bell pepper, diced
  • ½ teaspoon garlic powder and paprika
  • 2 cups baby spinach
  • ¼ cup freshly chopped curly parsley (optional)
  • 1 lemon

METHOD: Add the potatoes to a pot of boiling salted water and boil them, par-cooking the potatoes for about 3 minutes.

Meanwhile, let the potatoes cool and cook the vegetables. In a heavy pan over medium heat add 1 tablespoons of oil and the onion and sprinkle with salt. Cook for about 5 minutes until the onions are soft. Add the red bell peppers and cook for 1-2 more minutes. Transfer the vegetables to a separate bowl.

Add the remaining oil to the pan and fry the potatoes until golden. Season to taste with salt, paprika and garlic powder. Add the vegetables back to the pan along with the spinach. Optional: squeeze a little lemon juice and season to taste with salt and garnish with the parsley.

Snack: (choose 1) 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 banana porridge 

Lunch: Salad of choice

  • Protein source: chicken/turkey/tuna/salmon/beans/egg
  • Rainbow veg – as many colours as possible

Dinner: Moroccan turkey meatballs with citrus couscous

  • 110g turkey mince
  • 1/2 tsp each chilli powder, ground cumin and ground coriander
  • 1/2 tsp cinnamon
  • 1/4 onion, coarsely grated
  • zest 1/3 orange, then peeled and orange segments chopped
  • 1/4 cup couscous
  • 70ml hot chicken stock
  • 1/2 tsp olive oil
  • small bunch coriander, roughly chopped

METHOD: In a big bowl, mix the mince, spices, onion and orange zest together really well with your hands. Roll the mixture into about 20 walnut-sized meatballs. Put the couscous in a bowl, pour over the hot chicken stock, cover with cling film and leave to stand for 10 mins.

Heat the olive oil in a frying pan. add the meatballs and fry, turning often, for about 12 mins until browned all over and cooked through. Fluff the couscous up with a fork, stir in the chopped orange, coriander and some seasoning. Pile onto plates and serve with the meatballs.

Snack: (choose 1) 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: Quinoa fruit salad

Lunch: Wrap of choice

  • Protein source: chicken/turkey/tuna/salmon
  • Something red: tomato/red pepper etc
  • Something yellow: sweetcorn/yellow pepper etc
  • Something green: spinach/lettuce etc

Dinner: Chicken/fish, rice and greens

  • Chicken breast / fish fillet
  • 1/2 head broccoli
  • 1/4 cup rice

Snack: (choose 1) 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 banana porridge

Lunch: Bit of everything salad

  • Throw together anything left over to make a salad:
  • Protein source: meat/fish/egg
  • Any veggies

Dinner: Lemon chicken bake

  • 1 tbsp oil
  • 1 ½ tsp Italian seasoning
  • 1 tsp salt
  • 1 chicken breast
  • 8 new potatoes, quartered
  • ½ medium yellow onion
  • 1 lemon, sliced
  • ¼ teaspoon pepper
  • Serve with a portion of green veg – broccoli or asparagus etc

 METHOD: Heat oven to 200°C. Spray baking dish with cooking spray.

In small bowl, stir together Italian seasoning and salt. Sprinkle over chicken.

Cook chicken until golden brown and crispy. Arrange chicken, potatoes, onions and lemon slices in baking dish. Sprinkle with salt and pepper. Drizzle oil over mixture. Bake 30 to 40 minutes or until potatoes are tender and juice of chicken is clear.

Serve with a side of green veg – broccoli, asparagus etc

Snack: (choose 1) 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
  • 1 cup spinach
  • Filling of choice (no cheese)
  • Side salad
  • salt & pepper

Lunch: Sweet potato quinoa salad

  • 1/4 cup quinoa
  • 1 small sweet potato
  • 1 cup kale/spinach
  • 1/3 cup dried cranberries
  • Optional: fresh basil, olive oil

Dinner: Your choice (choose from ‘good’ list)

Snack: (choose 1) 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: Sweet potato quinoa salad

Dinner: Your choice (choose from ‘good’ list)

Snack: (choose 1) 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