HOW TO 1. Save and print off your Week 1 3.

Take your Weekly Shopping list

USE THE
MEAL
PLANS
Meal Plan & stick it to the fridge.
2. Choose 2-3 snacks from the Snack
List and place into your day when
to the supermarket and shop for
the week.
4. Get cooking with the recipes below
MEAL PLAN
it suits you. Add these to your
Weekly Shopping list.
- those underlined you’ll find on the
healthyfood.com website. WEEK 1

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
• Easy Bircher • Brekkie smoothie • Almond butter toast • Easy Bircher • Almond butter toast • Eggs on toast • Banana pancakes
¹⁄³ cup rolled oats, 1 200ml milk, 2 tbs Greek- 2 slices soy-linseed toast (see Monday) (see Wednesday) 2 poached eggs, 2 slices Mash 1 banana with 1 egg
tbs chia seeds, 1 sliced style plain yoghurt, 2 tbs topped with 2 tbs natural -1 regular skim latte soy-linseed toast, ¼ & 2 tbs rolled oats. Cook
Lunch
banana, ½ cup berries, rolled oats, ½ cup berries almond butter & 1 sliced avocado & 1 cup baby small pancakes & top with
• Chicken & avo wrap Lunch
200ml milk & 2 tbs Greek- & 1 banana banana spinach sautéed with 1 ½ cup Greek-style plain
½ avocado, ½ cup • Leftover Warm
style plain yoghurt • 1 regular skim latte tsp olive oil yoghurt, ¾ cup berries &
Lunch spinach leaves, 1 sliced wasabi beef & soba
a drizzle of maple syrup
Lunch • Tuna & feta salad Lunch tomato & 60g grilled noodle salad* Lunch
• Cheese & 1 cup baby spinach, • Leftover Grilled salmon chicken* in a wholegrain *Vego option – replace • Cheese & Lunch
hoummos wrap 10 cherry tomatoes, ½ with 3 bean salad wrap salmon with 100g stir- houmous wrap • Tuna & feta salad
1 tbs hommous, ½ cucumber, ¹⁄³ avocado, *Vego option – leave out *Vego option – swap fried tofu (see Monday) (see Tuesday)
avocado, 1 sliced tomato, 20g feta, 95g can tuna* & chicken and anchovies, chicken for 2 boiled eggs *Vego option – swap tuna
Dinner Dinner
½ cup baby spinach & balsamic dressing add an extra boiled egg for 125g can chickpeas
Dinner • Easy paella • Quick fish laksa*
20g feta in a wholegrain *Vego option – swap tuna (drained)
Dinner • Warm wasabi beef & (store leftovers in fridge *Vego option – swap fish
wrap for 125g can chickpeas
• Tofu stir-fry soba noodle salad* for Sunday) and prawns for tofu Dinner
(drained)
Dinner with Asian greens *Vego option – replace *Vego option • Leftover Easy paella
• Tofu stir-fry Dinner salmon with 100g stir- Vegan paella *Vego option
with Asian greens • Grilled salmon fried tofu with artichoke Vegan paella with
with 3 bean salad DAILY artichoke
AVERAGE INTAKE
*Vego option – replace
salmon with tofu or grilled 6300KJ
haloumi *INCLUDING
2 SNACKS

➜ Drink 8-10 cups of water a day (carry a large 1L water bottle and aim to finish and refill twice). **BONUS COOKING LESSON VIDEO!

GOALs! ➜ Try a new vegetable – whether it’s broccolini, eggplant or cherry tomatoes, add something new to your shopping trolley.
➜ Swap white rice for brown rice or quinoa for a hunger-busting fibre and protein boost.
Check our Facebook group for this week’s
bonus recipe from Sprout Barramundi with
pomegranate & quinoa tabouli & herb yoghurt

Brought to you by
Authentic Asian Cooking Est. 1968
 WEeK 1
SHOPPING LIST
Don’t forget to check you also have everything from the
Kitchen Essentials shopping list too!

Fruit & vegetables Fridge Dressings & condiments

● 4 bananas ● 500g Greek-style plain yoghurt ● Almond butter
● 2 avocados ● 1 tub hoummos ● Maple syrup
● 3 tomatoes ● 40g feta ● Mirin
● 1 punnet cherry tomatoes ● 12 eggs ● Sesame seeds
● 2 large bags baby spinach ● 500g lean rump steak ● Sweet paprika
● 2 cucumbers ● 200g firm white fish ● Saffron
● 250g green beans ● 300g large raw peeled prawns ● Wasabi paste
● 1 stalk lemongrass ● 600g salmon filets ● Singapore laksa pasta
● 1 head garlic ● 500g firm tofu ● Roasted red capsicum
● 1 long red chilli ● 75g chorizo
● 4 carrots
● 2 red capsicums
Pantry For vegEtarians
● 1 bunch choy sum
● 1 loaf soy-linseed bread Suggested meat swaps
● 1 bunch Chinese broccoli
● 2 bunches asparagus ● 1 packet wholegrain wraps ● 1x 400g can chickpeas
● 1 large head broccoli ● 2 x 95g cans tuna ● Vegetable stock cubes
● ¼ red cabbage ● 1 x 400g can cherry tomatoes ● Marinated artichoke hearts
● 2 lemons ● 1 x 400g can cannellini beans ● 180 g salt-reduced haloumi
● 2 bunches broccolini ● 1 x 400g can butter beans ● 300g firm tofu
● 2 red onions ● 180g soba noodles ● Arborio rice
● 1 packet bean sprouts ● 200g rice noodles
● 1 bunch coriander ● 250ml light coconut milk
● 1 bunch dill ● Peanuts

Brought to you by
Authentic Asian Cooking Est. 1968
 WEeK 1
SNACK LIST
Calcium-rich snacks Fruity snacks
● 150g The Culture Co Probiotic Kefir ● Piece of fresh, seasonal fruit
Yoghurt, Mango ● Frozen banana smoothie with 1 cup
● Tzaziki with 5 wholemeal rice crackers of low-fat milk & 1 tsp honey
or vegies ● 1 scoop of Ice-cream made from
● Almond butter spread on 1 apple, pureed frozen fruit
silced
● Handful Brazil nuts with dried figs

Protein-rich snacks
Vegie-ful snacks ● Handful roasted chickpeas
● 250g baby qukes ● 1/4 cup of hummus with 5 seedy
● Guacamole with vegie sticks crackers
● Homemade baked sweet potato or ● 1 boiled egg
kale chips lightly sprayed with oil ● 1 tin tuna
● Handful edamame beans

Brought to you by
Authentic Asian Cooking Est. 1968