Dedicated diner healthy menu plan
This menu plan, created by a professional nutritionist, is designed for those who already eat well but are happy to take more guidance when it comes to healthier food habits. You try your hardest to look after yourself and those you feed, but there's nothing wrong with a bit of indulgence every now and then, right? Garlic mushrooms, cookies and kale salad should help keep everyone happy.
Thursday
Breakfast
Apricot, cranberry and pistachio quinoa porridge
Ingredients
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1 1/2 cups quinoa, rinsed, drained (see note)
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1 1/2 cups milk
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1/2 cup dried apricots, chopped
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1/3 cup dried cranberries
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1 1/2 tablespoons brown sugar
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1/3 cup pistachio kernels, coarsely chopped
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Honey, to serve
Snack
Watermelon and feta bites
Ingredients
-
1/2 cup pistachio kernels
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1/2 teaspoon finely grated lemon rind
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1/4 teaspoon cracked black pepper
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1/4 teaspoon sea salt
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120g Lemnos Full Cream Fetta
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1kg seedless watermelon, peeled, cut into 36 cubes
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1/4 cup small fresh mint leaves
Lunch
Kale, broccolini, asparagus and egg salad
Ingredients
-
3 teaspoons extra virgin olive oil
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1 garlic clove, crushed
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1 long fresh red chilli, deseeded, finely chopped
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1 1/2 teaspoons ground cumin
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400g can crushed tomatoes
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1 teaspoon maple syrup
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8 eggs
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2 bunches broccolini, trimmed, cut into 4cm lengths
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1 bunch asparagus, trimmed, cut into 4cm lengths
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100g baby kale leaves
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2 teaspoons balsamic vinegar
Snack
Healthy cacao, coconut and date balls
Ingredients
-
12 Medjool dates
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1 cup almond meal
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1/2 cup shredded coconut, plus 1/3 cup extra for rolling
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1/3 cup coconut oil
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1/3 cup cacao powder
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1 tablespoon chia seeds
Dinner
Barbecued tofu burgers
Ingredients
-
500g block firm tofu
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2 tablespoons olive oil
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1 tablespoon red wine vinegar
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1 garlic clove, crushed
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1 Turkish pide loaf, cut into 4
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1/2 cup hommus dip
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2 large iceberg lettuce leaves, shredded
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2 ripe tomatoes, sliced
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1/2 red onion, thinly sliced
-
Hot chilli sauce, to serve
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