Nina – w6

MONDAY

Breakfast: Protein porridge 

  • 1/2 cup oats
  • Water to desired consistency
  • Protein (1 tbsp): protein powder/egg/chia seeds/nuts/ seeds
  • 1 handful berries/fruit of choice

Lunch: Greek broccoli salad 

  • 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 or 1/2 avocado
  • 1/4 cup pecans

Dressing

  • ¼ cup olive oil
  • 2 tablespoons lemon juice

Dinner: Noodles of choice

  • 1 nest noodles of choice
  • Protein source
  • Veggies of choice
  • Dressing – garlic 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

TUESDAY

Breakfast: Quinoa fruit salad

  • 1/4 cup cooked quinoa
  • Fruit of choice

Lunch: Greek broccoli salad

Dinner: Salmon tray bake (recipe makes 2 portions)

  • 12 new potatoes, cut in half
  • 1 tsp olive oil
  • 1 large courgettes, cut into small chunks
  • 1 red pepper, cut into small chunks
  • 1 spring onion, finely sliced
  • 15g pine nuts
  • 2 salmon fillets
  • juice ½ lemon
  • 1 ½ – 2 tbsp pesto of choice

METHOD: Boil the potatoes for 10 mins until tender, then drain. Heat oven to 200C/180C fan/gas 6. Toss the potatoes in the oil, then transfer to a baking tray. Roast for 20 mins. Push the potatoes to one side and put the courgette, pepper, spring onion and pine nuts down the middle of the tray.

Put the salmon on the other side. Squeeze lemon juice over the fillets and the vegetables (not including the potatoes). Spread each of the salmon fillets with pesto and return the tray to the oven for 12-15 mins until everything is cooked through.

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: Protein porridge 

Lunch: Chicken soup (recipe makes 3 portions)

  • 1/2 tablespoon avocado oil or olive oil
  • 3 cloves of garlic, minced
  • 1/2 yellow onion, diced
  • 1 celery stalk, roughly chopped
  • 1 tsp fresh grated turmeric (or 1/2 teaspoon ground turmeric)
  • 3 cups low sodium chicken broth
  • 1/2 pound boneless skinless chicken breast or thighs
  • 1 tsp freshly chopped rosemary
  • 1/2 tsp freshly chopped thyme, stems removed
  • 1/2 cup quinoa
  • 1/3 cup frozen peas (optional, but recommended)

METHOD: Place a large pot over medium high heat and add in oil. Once oil is hot, add in garlic, onion and celery; cook for a few minutes until onion becomes translucent.

Next add in grated turmeric. Saute for 30 seconds to let the spices cook a bit, then add in chicken broth, chicken breast, rosemary, thyme, salt and pepper.

Bring soup to a boil, then stir in quinoa. You’ll want the chicken to be covered by the broth so make sure you stir them down to the bottom. Reduce heat to medium low and simmer uncovered for 20-25 minutes or until chicken is fully cooked.

Once chicken is cooked, remove with a slotted spoon and transfer to a cutting board to shred with two forks. Add chicken back to pot then stir in frozen peas.

Dinner: Salmon tray bake

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: Chicken soup

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: Protein porridge

Lunch: Chicken soup

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, slice
  • 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}
  • 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