Week 2 meal planner

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: Greek salad

  • Handful cherry tomatoes
  • Handful olives
  • Lettuce
  • 1/4 red onion
  • 1/2 cucumber
  • 1/4 cup feta cheese

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

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 (double up for tomorrow)

  • 1/2 can kidney beans
  • 1/2 can pinto beans
  • 1/2 can white beans
  • 1 can chopped tomato
  • 1 large green pepper chopped
  • 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: Chicken sausage, roasted veg & lentil one-pot

  • 2 chicken sausages
  • Any veggies suitable for roasting
  • 2 garlic cloves, bashed in their skins
  • 1 tbsp olive oil
  • 1/2 tsp smoked paprika
  • 1/4 cup lentils
  • Parsley, roughly chopped (optional)

METHOD: Heat grill to high. Put the sausages in a large roasting tin and grill for 8-10 mins until browning, then switch the oven on to 200C/180C fan/gas 6. Remove the tin from the oven and add the vegetables and garlic, then drizzle over the oil and toss in the paprika and some seasoning.

Roast for 30-35 mins more until the sausages and veg are mostly tender, then stir through the lentils and vinegar. Return to the oven for 5 mins until everything is heated through. Squeeze the garlic cloves out of their skins and stir the garlic into the lentils, then season to taste, stir through the parsley and serve.

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 almond porridge

Lunch: Three bean soup (from yesterday)

Dinner: Chicken, sweet potato and greens

  • 1 chicken breast
  •  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: Greek salad

Dinner: Lo mein

  • Add protein source: chicken/turkey/tofu etc
  • 2 tablespoons soy sauce
  • 1 teaspoon vegetable oil
  • 1 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 to 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, banana and almond porridge

Lunch: Salad of choice or sweet potato soup from last week

Dinner: Spanish chicken and rice (double up for tomorrow lunch)

  • 1 tsp olive oil
  • 1 chicken breast
  • 1/4 medium onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced or pressed
  • 1/4 cup brown rice, rinsed
  • 1/4 tablespoon paprika
  • 1 cup chicken stock
  • 1 can tomato
  • Handful olives (optional)
  • salt and pepper to taste

METHOD: Heat oil over medium heat. Add chicken and season with salt and pepper. Cook for about 5-6 minutes until chicken begins to slightly brown. Add onion, red pepper and garlic and cook for a few minutes until they slightly soften.

Add the rice and stir to combine. Cook for 1-2 minutes. Mix in the paprika and continue to cook for another minute. Add chicken stock and tomato sauce and bring to a boil. Turn down the heat to low. Cover the pan and cook for 25 minutes until the rice is fully cooked. Add salt and pepper to taste, and toss with olives.

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: Beans on toast

  • 2 wholemeal toast
  • 1/2 can beans

Lunch: Your choice (think about using foods from the ‘good’ list!)

Dinner: Spanish chicken and rice (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

SUNDAY

Breakfast: Beans on toast

Lunch: Lemon herb chicken

  • 1 chicken breast
  • 1 lemon
  • Salt and pepper to taste
  • ½ tablespoon olive oil
  • 1 pinch dried oregano
  • Side salad – spinach, tomato etc

METHOD: Cut lemon in half, and squeeze juice from 1/2 lemon on chicken. Season with salt to taste. Let sit while you heat oil in a small skillet over medium low heat.

When oil is hot, put chicken in skillet. As you saute chicken, add juice from other 1/2 lemon, pepper to taste, and oregano. Saute for 5 to 10 minutes each side, or until juices run clear.

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
  • 1/4 cup brown rice

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