MONDAY
Breakfast: Protein porridge
- 1/2 cup oats
- Water to desired consistency
- Protein (1 tbsp): protein powder/egg/chia seeds/nut butter/ nuts/ seeds
- 1 handful berries
Lunch: Asian prawn salad
- ¼ cup quinoa
- 6 cooked prawns
- ¼ cucumber, halved and sliced
- Handful watercress
- juice 1 large lime
- 1 spring onion
- handful coriander, chopped
Dinner: Stir fry
- Protein: fish/tofu/cashews etc
- 1 noodle nest
- 1 tsp oil
- Veg of choice
- Sauce of choice
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: Egg-topped quinoa bowl with kale
- 1/2 bunch kale, thinly sliced
- 1/4 cup halved cherry tomatoes
- 1/4 cup quinoa
- 1 large egg
Lunch: Asian prawn salad
Dinner: Mushroom risotto (double up for tomorrow)
- 50g brown rice
- 8 mushrooms
- 1/2 cup chopped cauliflower
- 125ml unsweetened oat or rice milk
- 1 tsp lemon juice
- 1 tsp garlic powder
- 1 tsp onion powder
METHOD: Cook the rice according to package directions. Use vegetable broth instead of water for a more intense flavor.
Line a baking tray. Slice the mushrooms, place them onto the baking tray and bake them for about 15 or 20 minutes or until golden brown. Cook the cauliflower and the milk in a saucepan until the cauliflower is soft (5-7 minutes).
Place the cauliflower and the milk in a blender with the rest of the sauce ingredients (lemon juice, garlic powder, onion powder) and blend until smooth.
Mix the sauce with the rice and cook for about 2 minutes. Serve with the baked mushrooms and some chopped parsley on top (optional).
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: Salad of choice
- Protein source: tuna/salmon/beans/egg
- Veggies of choice
- Carb source (if needed): quinoa, couscous, beans, rice or sweet potato
Dinner: Mushroom risotto (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: Egg-topped quinoa bowl with kale
Lunch: Salad of choice
- Protein source: tuna/salmon/beans/egg
- Veggies of choice
- Carb source (if needed): quinoa, couscous, beans, rice or sweet potato
Dinner: Fish, rice and greens
- 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: Your choice (choose from ‘good’ list)
Dinner: Baked piri-piri tilapia with crushed potatoes
- 100g new potatoes
- 1/2 red pepper, cut into chunky pieces
- drizzle of extra virgin olive oil
- 1 large piece tilapia or cod
- green salad, to serve
- For the piri-piri sauce
- 1 tsp chilli flakes
- 1 garlic clove
- juice and zest 1/2 lemon
- 1 tsp red wine vinegar
- 1 tsp extra virgin olive oil
- 1 tsp smoked paprika
METHOD: Heat oven to 220C/200C fan/gas 7. Boil the potatoes until knife-tender, then drain. Spread out on a large baking tray and gently crush with the back of a spatula. Add the peppers, drizzle with the oil, season well and roast for 25 mins.
Put the piri-piri ingredients in a food processor with some salt. Purée until fine, then pour into a bowl. Put the fish on a baking tray and spoon over some of the piri-piri sauce. Season and bake for the final 10 mins of the potatoes’ cooking time. Serve everything with the extra sauce and a green salad on the side.
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: Leek and potato soup (double up for tomorrow)
- 1 tbsp vegetable oil
- 1 onion, sliced
- 2 potatoes, cubed
- 1 medium leeks, sliced
- 2 cups vegetable stock
- salt and pepper to taste
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: Leek and potato soup
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
Lean with Janine 