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A weeks eating plan
Tuesday
Breakfast: half cup low sugar untoasted muesli, 4 prunes, 1 cup whole strawberries, 4 tablespoons natural fat-free yogurt, 1 teaspoon honey; mug of tea, skim milk, no sugar
Lunch: sandwich with 2 slices wholegrain bead, 3 slices avocado, small serve tuna, grated carrot, beetroot, snow pea sprouts, tomato and lettuce; 1 cappuccino
Snack: 1 red apple and cup of green tea
Dinner: 3 grilled lamb cutlets (fat trimmed), wild rice salad made from half cup cooked wild rice*, 1 tablespoon canned kidney beans, steamed green beans, steamed carrot, chopped fresh mint, 1 teaspoon currants, 10 chopped almonds, with a dressing made with 3 teaspoons olive oil and 1 teaspoon balsamic vinegar
2 spicy fruit roll biscuits and 1 cup herbal tea
(*cook extra rice to use for lunch the next day)
Wednesday
On waking: 300ml water
Breakfast: two slices grain bread toasted with 2 teaspoons tahini spread and 1 sliced tomato; 4 prunes, one sliced ruby red grapefruit and three tablespoons low-fat natural yoghurt; mug of tea, skim milk, no sugar
Lunch: half red capsicum baked, stuffed with one small can red salmon in brine, half cup cooked wild rice, quarter cup corn kernels, 1 teaspoon capers and chopped coriander
Snack: 1 red apple; 10 roasted (unsalted) cashews
Dinner: 2 grilled beef patties made with onion and premium minced beef (150g), half cup pasta sauce with chili and half cup kidney beans with green salad and grated carrot
1 piece licorice (15cm long)
Thursday
Breakfast: half cup untoasted muesli, half cup mixed berries and half cup low-fat natural yoghurt; mug of tea, skim milk, no sugar
Lunch: 1 small wholemeal pita pocket, 1 teaspoon humus, 3 falafel patties, tabouleh, 3 slices avocado, lettuce and tomato; 1 red apple
Snack: 1 skim milk cappuccino; 1 sweet oatmeal biscuit
Dinner: two-egg omelette made with spinach and 30g feta cheese, 1 cup green salad and vinaigrette
Three pieces dark chocolate
Friday
Breakfast: 1 poached egg, half cup cooked spinach, half cup sautéed mushrooms, 2 slices grain toast with 2 slices avocado spread onto toast; mug of tea, skim milk, no sugar
Lunch: salad made with third of a cup cooked wholemeal pasta, third of a cup canned mixed beans, 1 tablespoon sun-dried tomatoes (oil blotted from them), 1 cup lettuce, half grilled chicken breast (cubed), 1 tablespoon balsamic vinegar
Snack: 1 skim milk cappuccino; small handful of sunflower seeds and 3 dried apricots halves
Dinner: grilled flathead fillet served on half cup brown lentils cooked in fish stock, combined with quarter cup sweetcorn kernels, chopped parsley and steamed broccoli
1 cup mixed berries with half cup low-fat natural yogurt, sweetened with 1 teaspoon honey
Saturday
Breakfast: bircher muesli made with half cup rolled oats, half grated apple, Quarter cup apple juice, 1 tablespoon slivered almonds and half cup fat-free natural yoghurt; mug of tea, skim milk, no sugar
Lunch: mixed sushi pack (5 pieces) and 1 cup miso soup
Snack: quarter cup hummus with 2 sticks celery and 1 small carrot
Dinner: homemade prawn pizza, made with 1 wholemeal pita bread, 3 tablespoons pasta sauce, chopped capsicum and chopped onion, 5 king prawns, fresh chopped chilli and fresh basil and quarter cup reduced-fat mozzarella cheese; 1 cup mixed green salad with dressing
1 large brown pear
Sunday
Breakfast: 2 slices fruit toast with 2 tablespoons low-fat ricotta; cup of tea with skimmed milk, no sugar; 1 brown pear
Lunch: salad made with 1 cup broad beans, 3 slices chopped avocado and 5 black olives, 1 teaspoon olive oil and fresh lemon juice — serve under a piece of grilled tuna
Snack: 1 skim cappuccino; 1 piece licorice (17cm strip)
Dinner: 2 slices roast chicken (no skin) with quarter cup rice and nut stuffing, half cup green beans, half cup baked pumpkin (no fat) and 1 small baked onion
1 baked apple stuffed with 10 chopped almonds, 2 prunes and 2 dried apricots and 1 teaspoon tahini, serve with 3 tablespoons skimmed milk
Herbal tea
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