Healthy menu plan
Eat healthier without losing the pleasure of delicious meals and even the occasional treat.
Tuesday
Breakfast
Asparagus with poached egg
Ingredients
-
2 bunches asparagus, woody ends trimmed
-
2 teaspoons vinegar
-
4 fresh eggs
-
25g (1/3 cup) finely grated parmesan
Snack
150g fat-free natural yoghurt
100g strawberries
Lunch
Zucchini and sweet potato slice
Ingredients
-
2 teaspoons olive oil
-
1 large brown onion, finely chopped
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300g sweet potato, peeled, coarsely grated
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2 garlic cloves, crushed
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4 eggs
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2 egg whites
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40g (1/4 cup) plain flour
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125g (1/2 cup) reduced-fat fresh ricotta
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250g zucchini, grated, moisture removed
-
2 tablespoons chopped fresh chives
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2 tablespoons chopped fresh continental parsley
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240g cherry truss tomatoes (see note)
-
Baby rocket leaves, to serve
-
Balsamic vinegar, to serve
Dinner
Fish fajitas with black bean and avocado salsa
Ingredients
-
1 1/2 tsp sweet paprika
-
1/2 tsp dried chilli flakes
-
600g firm white fish fillets (such as blue eye)
-
400g can black beans, rinsed, drained
-
1/2 firm ripe avocado, peeled, stone removed, sliced
-
12 grape tomatoes, halved
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1 long red chilli, seeded, finely chopped
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1 tbs fresh lime juice
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2 tsp olive oil
-
130g (1/2 cup) low-fat natural yoghurt
-
2 tsp chipotle sauce
-
8 corn tortillas, chargrilled, to serve
-
Butter lettuce leaves, to serve
-
4 small radishes, trimmed, thinly sliced
-
Lime wedges, to serve
Sweet treats
Banana, oat & chocolate bars
Ingredients
-
230g (2 1/2 cups) rolled oats
-
80g (1/2 cup) natural seed mix
with pine nuts
-
50g (1/3 cup) dried cranberries
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1 tablespoon linseeds
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1/2 teaspoon ground cinnamon
-
60g (1/4 cup) coconut oil
-
100g (1/4 cup) rice malt syrup
-
2 (about 350g) ripe bananas, mashed
-
1 egg
-
45g Well Naturally No Added Sugar
Dark Chocolate bar, melted
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