Nourishment novice healthy menu plan
This menu plan, created by a professional nutritionist, is designed for those who want to look after themselves but still indulge occasionally. When life gets busy, you might feel like your diet needs tweaking to help bring some balance. This plan, complete with frittata fingers, vegetarian chilli and muesli muffins, should keep you on track.
Friday
Breakfast
Nutty muesli with dates & yoghurt
Ingredients
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500ml (2 cups) reduced-fat milk
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180g (2/3 cup) low-fat natural yoghurt
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8 fresh dates, havled, deseeded, chopped
-
-
((( Muesli )))
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2 tablespoons sesame seeds
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75g (3/4 cup) rolled oats
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15g (3/4 cup) puffed rice or millet
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30g (3/4 cup) bran flakes
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60g (1/3 cup) sunflower-seed kernels
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65g (1/3 cup) sultanas
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45g (1/4 cup) currants
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40g (1/4 cup) chopped dried apricots
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40g (1/4 cup) slivered almonds
Snack
Carrot, zucchini and parsnip frittata fingers
Ingredients
-
Melted butter, to grease
-
2 teaspoons light olive oil
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80g (1/2 cup, firmly packed) grated green zucchini
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60g (1/2 cup, firmly packed) grated carrot
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50g (1/2 cup, firmly packed) grated parsnip
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2 green shallots, ends trimmed,finely chopped
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3 eggs, lightly whisked
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40g (1/3 cup) coarsely grated jarlsberg or tasty cheese
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2 tablespoons finely chopped fresh parsley
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1 tablespoon plain flour, sifted
Lunch
All-in vegetarian chilli
Ingredients
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1 cup pumpkin, peeled and chopped
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1 corn cob, kernels removed
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1 red capsicum, finely chopped
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2 carrots, chopped
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1 cup celery, finely chopped
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2 garlic cloves, crushed
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1 long fresh green chilli, deseeded, chopped
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1 tablespoon chopped coriander root and stem, plus leaves, to serve
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2 tablespoons olive oil
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1 1/2 teaspoons ground cumin
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1 teaspoon smoked paprika
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1/2 teaspoon cayenne pepper
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400g can chopped tomato
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400g can kidney beans, rinsed, drained
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125ml (1/2 cup) water
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Cooked SunRice medium grain brown or white rice and tortillas, to serve
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235g (1 cup) sour cream or natural yoghurt, to serve
Snack
Spiced honey-soy nuts
Ingredients
-
225g (1 1/2 cups) raw macadamia nuts
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225g (1 1/2 cups) raw cashews
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160g (1 cup) natural almonds
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1 tablespoon soy sauce
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1 tablespoon honey
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2 teaspoons sesame oil
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1 teaspoon ground cumin
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1/2 teaspoon chilli powder
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1/2 teaspoon sweet paprika
Dinner
Coconut chicken noodle salad
Ingredients
-
700g chicken breast fillets
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2 tablespoons peanut oil
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3cm piece fresh ginger, finely grated
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3 garlic cloves, crushed
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400g packet fresh hokkien noodles
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1 carrot, cut into ribbons lengthways
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1 cucumber, cut into ribbons lengthways
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425g can baby corn, drained, rinsed, halved lengthways
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1 red capsicum, thinly sliced
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((( Coconut dressing )))
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270ml can Ayam light coconut milk
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2 tablespoons chopped fresh coriander leaves
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1/3 cup cashew nuts, chopped
-
1 eschalot, finely chopped
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