Yvette – w6

MONDAY

Breakfast: Weetabix with blueberries

  • 2 weetabix
  • handful blueberries
  • Dairyfree milk

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 sliced almonds

Dressing

  • ¼ cup olive oil
  • 2 tablespoons lemon juice

Dinner: Sugar snap pea and carrot noodles

  • Protein of choice
  • 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.

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: Thai Green Fish Curry Bake (recipe makes 2 portions)

  • 2 white fish fillets
  • 1/2  aubergine, cut into 5cm chunks
  • 1 tbsp green curry paste
  • 1/2 inch of  ginger, peeled and finely chopped
  • 1/2 garlic clove, peeled and finely chopped
  • 400ml organic coconut milk
  • 1 spring onion, chopped
  • 50g organic baby spinach
  • Juice of 1/2 lime
  • 1 tsp fish sauce
  • 1 tbsp oil

METHOD: Preheat the oven to 180℃. Mix the aubergine in a roasting tin with the oil and curry paste. Roast for 10 minutes. Add the ginger, garlic and coconut milk to the tin. Roast for a further 10 minutes.

Add the fish fillets to the tin and cook for 10 minutes more. Finish the curry by stirring in the spring onions, spinach, fish sauce and lime juice.

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: Weetabix with blueberries

Lunch: Coconut chicken sweet potato soup (recipe makes 3 portions)

  • 1/5 teaspoons coconut oil/vegetable oil
  • 2 cloves garlic, minced
  • 1 tablespoon fresh minced ginger
  • 1 bunch green onions, diced
  • ¼ cup finely diced fresh basil
  • 2 stalks lemongrass, tender white inner bulb only, finely minced (optional)
  • 1 teaspoon ground turmeric
  • ¼ teaspoon red cayenne pepper
  • 1 (15-ounce) can full fat coconut milk
  • 32-ounce low sodium chicken broth
  • 1 lb boneless skinless chicken thighs
  • 1/2 teaspoon salt, plus more to taste
  • 2 medium sweet potatoes (spiralised into noodles)
  • 1 red bell pepper, chopped

METHOD: Heat oil in a large pot over medium-high heat. Add in garlic, ginger, green onion. Saute for about 5 minute until the onions begin to turn translucent and slightly golden.  Next add in turmeric, cayenne pepper, and salt, and stir for 30 seconds to release flavors.

Add in coconut milk, chicken broth and chicken thighs. Stir well to combine. Bring soup to a boil. 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 20-30 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 sweet potato noodles and bell pepper. Simmer for a few more minutes.

Dinner: Thai Green Fish Curry 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: Coconut chicken sweet potato 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: Weetabix with blueberries

Lunch: Coconut chicken sweet potato 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, 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.

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: 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