Sample Weekly Plan

WEEK 1

NOTE: THESE RECIPES SERVE 4 PEOPLE, TO SERVE 2, PLEASE HALVE RECIPES.
Note: The nutritional analysis of the recipes is as accurate as possible and is to be used as a guide, however if you have any special dietary requirements, please consult a dietitian.

FRESH CHICKEN SOUP WITH THICK NOODLES

Preparation time: 10 minutes
Cooking time: 10 minutes
1 litre chicken stock
1 lemon, cut in half
500g chicken breast fillets, thinly sliced
1 bunch broccolini, cut into pieces
100g fresh lasagne sheets, cut into thick noodles
2 tablespoons mint, roughly chopped
2 tablespoons coriander, roughly chopped

  1. Place stock and juice of half of the lemon in a medium saucepan and bring to the boil.
  2. Reduce heat and add chicken and cook for 2 minutes. Stir through broccolini and lasagne noodles and cook a further 2-3 minutes.
  3. Stir through mint and coriander. Slice remaining lemon and serve in soup.

Serves 4

Nutritional Analysis/Per serve
Calories: 235 Fat: 2.03g Carbs: 17.05g Fibre: 0.46g Protein: 34.62g


 

SPINACH PIE (Recipe supplied by Annette Higgins)
Spinach pie
Preparation time: 10 minutes

Cooking time: 40 minutes
250g packet frozen spinach, thawed and squeezed of excess moisture
1/3 cup plain flour
1/1/2 cups skim milk
3 eggs, lightly beaten
4 spring onions, thinly sliced
130g can corn kernels, drained
¼ cup freshly ground parmesan
salt and pepper, to taste

  1. Pre-heat oven to 170ºC. Mix together flour and milk, add eggs and beat well.
  2. Stir in spinach, spring onions, corn and parmesan & season with salt and pepper. Pour mixture into a lightly greased shallow pie or flan tin.
  3. Bake for 40 minutes or until firm to touch in the centre. Serve with salad and fresh a fresh tomato sauce if desired.

Serves 4

Note: To make the tomato sauce, dice 2 fresh tomatoes and cook over medium heat until softened. Season with salt and pepper.

Nutritional Analysis/Per serve
Calories: 177 Fat: 5.03g Carbs: 20.26g Fibre: 3.27g Protein: 13.08g
Note: Analysis does not include salad.


 

MOROCCAN BEEF WITH COUS COUS & SALSA
Moroccan beef
Preparation time: 10 minutes
Cooking time: 10 minutes

500g piece rump steak
1 tablespoon ground cumin
1 teaspoon ground paprika
1 teaspoon ground turmeric
salt and pepper, to taste
1 cup cous cous
1 cup chicken stock
Salsa
200g cherry tomatoes, quartered
2 lebanese cucumbers, chopped
¼ cup coriander leaves
1/3 cup continental parsley leaves
juice of 1 lime

  1. Place steak on a flat plate and sprinkle each side with cumin, paprika, turmeric and season with salt and pepper. Rub in with hands to spread evenly.
  2. Place cous cous in a bowl and pour over boiling chicken stock. Leave to sit for 5 minutes and then fluff up with a fork.
  3. Place steak on a pre-heated BBQ hotplate and cook for 2-3 minutes each side or until cooked to preference. (Cooking time will depend upon thickness of steak.) Leave to rest for 5 minutes before slicing.
  4. Combine salsa ingredients. Serve cous cous toped with slices of steak and topped with salsa.

Serves 4

Nutritional Analysis/Per serve
Calories: 257 Fat: 9.83g Carbs: 9.85g Fibre: 4.2g Protein: 30.62g


 

SPICED LENTILS WITH PRAWNS
spiced lentils & prawns
Preparation time: 10 minutes
Cooking time: 5 minutes
1 tablespoon olive oil
1 onion, roughly chopped
3 teaspoons ground cumin
1/1/2 tablespoons ground coriander
juice of 1 lime
2 x 420g can brown lentils, rinsed and drained
1 red capsicum, finely sliced
200g green beans, topped and tailed and blanched
½ cup mint, roughly chopped
¼ cup coriander, roughly chopped
½ cup water
500g green prawns, peeled and deveined
1/3 cup low fat natural yoghurt

  1. Heat oil in a medium sized non-stick frying pan. Add onion, cumin and coriander and cook for 1-2 minutes. Add half of the lime juice and cook a further 1-2 minutes. Mix in lentils, capsiucm, beans, coriander and half of the mint. Divide between 4 serving plates.
  2. Place water in the frying pan and simmer. Add prawns and cover and cook for 2-3 minutes or until prawns are orange and cooked through. Remove from liquid and place on lentils.
  3. Mix together the yoghurt and remaining mint and lime juice and drizzle over each salad.

Serves 4

Note: If you don’t like prawns, you could substitute with sliced chicken breast fillets or firm white boneless fish.

Nutritional Analysis/Per serve
Calories: 484 Fat: 6.98g Carbs: 58.92g Fibre: 22.99g Protein: 48.48g


 

PORK SKEWERS WITH CRUNCHY COLESLAW
Pork skewers
Preparation time: 15 minutes
Cooking time: 10 minutes
500g pork leg steak, cubed
2 teaspoons honey
2 teaspoons olive oil
½ wombok (Chinese Cabbage), shredded
100g snow peas, julienned
3 spring onions, thinly sliced
2 sticks celery, julienned
1 carrot, julienned
Dressing
1 tablespoon soy sauce
1 tablespoon balsamic vinegar
1 teaspoon sesame oil
1 teaspoon brown sugar
wooden skewers

  1. Place pork, honey and sesame oil in a bowl and mix well. Leave to marinate.
  2. Mix together cabbage, snow peas, spring onion, celery and carrot. Combine dressing ingredients and pour over salad and toss well. Divide between 4 serving plates.
  3. Thread pork onto skewers and cook on a char-grill or BBQ hotplate.

Serves 4

Nutritional Analysis/Per serve
Calories: 257 Fat: 7.05g Carbs: 15.49g Fibre: 4.34g Protein: 30.33g


 

WEEK 1 SHOPPING LIST

DAIRY FRUIT/VEGETABLES
Small Low-fat yoghurt (L) Bunch spring onions (SP) (P)
Skim milk (1/1/2 cups) (SP) 1 bunch broccolini (CS)
Fresh lasagne sheets (100g) (CS) 2 tomatoes (optional) (SP)
Freshly ground parmesan (1/4 cup) (SP) ½ Bunch celery (P)
Salad to serve with dinner (SP)
200g cherry tomatoes (MB)
GROCERIES 2 lebanese cucumbers (MB)
1 litre chicken stock (CS) + extra 1 cup (MB) 1 onion (L)
130g can corn kernels (SP) 1 red capsicum (L)
Cous cous (MB) 200g green beans (L)
2 x 420g brown lentils (L) ½ wombok (Chinese cabbage) (P)
100g snow peas (P))
THINGS YOU MAY ALREADY HAVE AT HOME 1 carrot (P)
Balsamic Vinegar (P) 2 limes (L) (MB)
Olive oil (L) (P) 1 lemon (CS)
Salt and pepper (SP) (MB) Bunch mint (CS) (L)
Sesame oil (2 teaspoons) (P) Bunch coriander (L) (S) (MB)
Brown sugar (P) Bunch continental parsley (MB)
Reduced salt soy sauce (P)
Plain flour ( SP)
3 eggs (SP) MEAT/POULTRY
Ground cumin (MB) (L) 500g chicken breast fillets (CS)
Ground paprika (MB) 500g rump steak (MB)
Ground turmeric (MB) 500g pork leg steak (P)
Olive oil (L)
Ground coriander (L) SEAFOOD
Honey (2 teaspoons) (CP) 500g green prawns (L)
wooden skewers (P)
FREEZER
250g frozen spinach

RECIPES

  • FRESH CHICKEN AND THICK NOODLE SOUP (CS)
  • MOROCCAN BEEF WITH COUS COUS & SALSA (MB)
  • SPICED LENTILS WITH PRAWNS (L)
  • SPINACH PIE (SP)
  • PORK SKEWERS WITH CRUNCHY COLESLAW (P)

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