W5 meals

MONDAY

 

Breakfast: Apple pie overnight oats

  • 1/2 cup oats
  • 1/2 large apple, grated
  • 1 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 3/4 cup milk of choice
  • 1 tbsp chia seeds (optional)

Lunch: Rainbow salad

  • Handful cherry tomatoes
  • 1/2 avocado
  • 1 cup purple cabbage
  • 1 sweet potato
  • 1/2 can sweetcorn
  • 1/2 can black beans
  • 2 tbsp dressing of choice

Dinner: Turkey stir fry

  • 50g Turkey Breast Slices
  • 1 noodle nest
  • 1 tsp oil
  • 1/2 red pepper, deseeded and cut into strips
  • 1/2 yellow pepper, deseeded and cut into strips
  • 1/2 courgette, cut into fine strips
  • 1 cup mushrooms, sliced
  • 2 spring onions, sliced
  • 2 tbsp black bean stir fry sauce
  • 50ml chicken stock
  • 10 cashew nuts, toasted

METHOD: Cook the noodles according to pack instructions.

Heat the oil in a wok or large frying pan and stir fry all the vegetables for 3 – 5 mins. Add the turkey breast strips, black bean sauce and chicken stock. Heat thoroughly. Drain the noodles well. Add to the stir fry, then serve, sprinkled with cashew nuts.

Snack: Sugar snap peas (as many as you like)

 

TUESDAY

 

Breakfast: Banana and strawberry smoothie bowl

  • 1 banana, frozen
  • 1 cup fresh strawberries
  • 3/4 cup unsweetened dairy-free milk
  • 2 tbsp chia seeds (optional)
  • 2 tbsp pumpkin seeds

Lunch: Tuna (or beans) jacket potato

  • 1 baked potato
  • 1 can tuna / 1/2 can baked beans
  • ½ cup sweetcorn
  • 1 tbsp low fat mayo

Dinner: Moroccan Chickpea Stew (double up for tomorrow)

  • 1/2 can chickpeas
  • 2 cups vegetable stock
  • 1/2 large onion, finely diced
  • 2 garlic cloves, minced
  • 1 tsp grated ginger
  • 1 potato, diced
  • 1 carrot, finely diced
  • 6 cherry tomatoes, halved
  • 1/3 courgette, finely diced
  • 1 green pepper, finely diced
  • 1 tsp coriander + 1 tsp cumin seeds
  • 1 spring onion, finely chopped

METHOD: In a large saucepan, heat 1 tbsp of vegetable stock and add the onions, garlic, and ginger. Saute until the onion gets soft, about 4-5 minutes. Add a tablespoon more of the stock if the pan gets too dry.

Add the chickpeas and about 2 cups of liquid. Add tomatoes, coriander-cumin powder, potatoes, and salt to taste. Cover and cook about 20 minutes. Add the thyme, carrots, courgette and green peppers. Cook another 10 minutes until all the vegetables are tender.

Snack: Apple slices with nut butter

  • 1 apple, sliced
  • 2 tbsp nut butter

WEDNESDAY

 

Breakfast: Apple pie overnight oats

Lunch: Butternut squash burritos (double up for tomorrow)

  • 1/4 butternut squash
  • 1/4 cup brown rice (optional)
  • 1-2 tsp olive oil
  • 1/2 cup chopped onion
  • 2 garlic cloves, minced
  • 1/2 red pepper, chopped
  • 2 tsp ground cumin,
  • 2 large tortilla wraps

METHOD: Preheat oven to 180 C..Drizzle olive oil on squash and give a shake of salt and pepper. Roast for 45 mins or until tender.

Cook brown rice (1 part rice to 2 parts water, simmered covered for 35-40 minutes)

In a large pan over medium-low heat, add oil, onion, and minced garlic. Sautee for about 5 minutes, stirring frequently. Now add in salt and seasonings and stir well. Add chopped red pepper, black beans, and cooked rice and sauté for another 10 mins. When butternut squash is tender, add to the pan and stir well. Add bean filling to tortilla along with desired toppings.

Dinner: Moroccan Chickpea Stew (from yesterday)

Snack: Apple slices with nut butter

THURSDAY

 

Breakfast: Banana and strawberry smoothie bowl

Lunch: Butternut squash burritos

Dinner: Chicken/fish, rice and greens

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

Snack: Sugar snap peas (as many as you like)

FRIDAY

 

Breakfast: Apple pie overnight oats

Lunch: Rainbow salad

Dinner: Chicken sausage bake

  • 1 medium potato
  • 1 cup green beans
  • ½ broccoli
  • 1 bell pepper
  • 3 chicken sausages
  • 2 tbsp olive oil
  • ½ tsp paprika
  • 1/2 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • Salt and pepper to taste

 METHOD: Preheat the oven to 200°C. Line a large baking tray with foil.

Prep the veggies: chop the potatoes (pretty small pieces here so they will be tender in time), trim the green beans and halve, chop the broccoli, chop the peppers into thick squares, and coin the sausage in thick slices.

Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat everything.  Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned.

Snack: Unsweetened popcorn (1 handful)

SATURDAY

 

Breakfast: Mushroom and / or tomato omelette

  • 2 eggs
  • 1 cup spinach
  • 1 cup mushroom/tomato
  • Side salad
  • salt & pepper

Lunch: Sweet potato hash

  • 1 sweet potato, shredded
  • 1 garlic clove
  • 1 shallot
  • 1 tablespoon oil,
  • salt and pepper to taste

Serve with a side salad – lettuce, tomato, cucumber etc

Dinner:  Roast aubergine & coconut curry

  • ½ aubergine
  • 1 tbsp coconut or olive oil
  • 1 onion
  • 1cm piece of ginger
  • 1 garlic clove, grated to a pulp
  • 1 red chillies
  • 1 tsp ground turmeric and ground coriander
  • 1 large plum tomato
  • 1/2 x 160ml coconut cream
  • juice ½ lime
  • ¼ cup rice

METHOD: Heat oven to 190C. Spread out the aubergine in a roasting tin and drizzle with the oil. Turn the pieces over with your hands and season. Roast for 15-20 mins, tossing them halfway through cooking, or until they are dark golden and soft.

Heat the rest of the oil in a flameproof casserole dish and cook the onions over a medium heat until they are soft and pale gold. Add the ginger, garlic and chilli, and cook for another 3 mins, then add the turmeric and. Stir for 1 min, then add the tomatoes and seasoning. Cook over a medium-low heat until the tomatoes begin to soften, stirring, then add the coconut cream, water and the aubergine.

Bring to just under the boil – if it boils, the coconut cream will split – then turn down to a gentle simmer. Simmer for 30 mins, stirring every so often. Add the lime juice to taste, and check for seasoning. Add a pinch of sugar if it needs it. Stir in the coriander and serve with rice.

Snack: Unsweetened popcorn (1 handful)

SUNDAY

 

Breakfast: Mushroom and / or tomato omelette

Lunch: Tuna (or beans) jacket potato

Dinner: Chicken or Veg Lo mein

  • Add chicken if you like
  • 2 tablespoons soy sauce
  • 1 tsp vegetable oil
  • 1 noodle nest
  • 3 green onions, chopped
  • 1 cup carrot,
  • 1/2 red bell pepper
  • 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 and stir fry until fork-tender, about 5 minutes. Add chicken (optional). Add the cooked noodles and soy sauce – toss around in the hot pan to combine.

Snack: Unsweetened popcorn (1 handful)