Rosie – week 6

MONDAY

Breakfast: Cinnamon and banana porridge 

  • 1/2 cup oats
  • 1 banana
  • 1/2 tsp ground cinnamon
  • Water to desired consistency

Lunch: Wholemeal sandwich of choice (no dairy) 

Dinner: Sugar snap pea and carrot noodles

  • 1 nest noodles of choice
  • 1 cup edamame peas
  • 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, edamame, 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: Wholemeal sandwich of choice (no dairy) 

Dinner: Goulash (double up for tomorrow)

  • 1/4 cup dried brown lentils
  • 2 tbsp olive oil
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 3 garlic cloves, minced
  • 2 cups vegetable stock
  • 1 can tomato
  • 1 tsp paprika
  • ½ tsp dried thyme
  • ½ tsp dried oregano
  • 2 tbsp soy sauce
  • 1/2 cup uncooked macaroni

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, about 30-35 minutes. Drain any excess water.

While the lentils cook, coat the bottom of a large pot with olive oil and place it over medium heat. When the oil is hot, add the onion, bell pepper and garlic, and sauté, about 10 minutes.

Stir in the vegetable stock and water, tomato sauce, tomatoes, paprika, thyme, oregano, soy sauce, and pasta. Raise heat and bring the mixture to a boil. Lower heat and allow to simmer until the pasta is cooked, about 20 minutes.

Stir in the lentils and tomato paste and allow to cook for about 2 more minutes, just to heat everything throughout and thicken the sauce.

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: Wrap of choice

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

Dinner: Goulash (from yesterday) 

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/beans
  • Carb source
  • Any veggies

Dinner: Lemon chicken bake

  • 1 tbsp butter
  • 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.

Meanwhile, in pan, melt butter over medium-high heat. 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. Melt remaining 1 tablespoon butter, and drizzle 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
  • Optional: pitta bread

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