Healthy menu plan
Eat healthier without losing the pleasure of delicious meals and even the occasional treat.
Sunday
Breakfast
Watermelon and berry salad with buckwheat
Ingredients
-
2 tablespoons raw buckwheat kernels
-
2 tablespoons shredded coconut
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2 tablespoons pistachios, coarsely chopped
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800g seedless watermelon, skin removed, cut into wedges
-
250g strawberries, hulled, halved
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125g fresh raspberries
-
190g (2/3 cup) natural yoghurt, to serve
Snack
1 skim milk iced coffee
2 corn thins spread with 1/4 avocado
Lunch
Amaranth and quinoa stuffed peppers
Ingredients
-
135g (2/3 cup) quinoa
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2 tablespoons Amaranth
-
1 onion, finely chopped
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1 medium zucchini, trimmed, grated
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2 garlic cloves, crushed
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1 teaspoon ground cumin
-
2 tablespoons currants
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2 tablespoons sunflower seeds, lightly toasted
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2 tablespoons roughly chopped flat-leaf parsley
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2 vine ripened tomatoes, diced
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75g fresh ricotta cheese
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4 large capsicums, halved lengthwise, seeded
Dinner
Cumin-spiced chicken skewers with orange and lentil salad
Ingredients
-
1 tablespoon ground cumin
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2 garlic cloves, crushed
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2 teaspoons olive oil
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2 oranges, rind finely grated, segmented
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1kg chicken thigh fillets, excess fat trimmed, cut into 3cm pieces
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2 x 400g cans brown lentils, rinsed, drained
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1/2 cup firmly packed fresh continental parsley leaves
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1 bunch fresh chives, cut into 1cm lengths
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1 small red onion, halved, thinly sliced
-
2 Lebanese cucumbers, trimmed, halved lengthways, thinly sliced
Sweet treats
2 fresh dates
100g fat-free natural yoghurt
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