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.
Wednesday
Breakfast
Apricot, cranberry and pistachio quinoa porridge
Ingredients
-
1 1/2 cups quinoa, rinsed, drained (see note)
-
1 1/2 cups milk
-
1/2 cup dried apricots, chopped
-
1/3 cup dried cranberries
-
1 1/2 tablespoons brown sugar
-
1/3 cup pistachio kernels, coarsely chopped
-
Honey, to serve
Snack
Dukkah eggs
Ingredients
-
6 hard-boiled eggs
-
1 tablespoon olive oil
-
2 cups dukkah*
-
1 tablespoon harissa paste* or to taste
-
1 cup (280g) thick Greek yoghurt
Lunch
Beef and vegie noodle boxes
Ingredients
-
450g fresh thin hokkien noodles
-
2 teaspoons vegetable oil
-
600g lean beef mince
-
4 green onions, thinly sliced diagonally
-
2 garlic cloves, crushed
-
300g broccoli, cut into small florets
-
1 medium red capsicum, thinly sliced
-
125g fresh baby corn, thinly sliced diagonally
-
100g snow peas, thickly sliced
-
1/2 cup sweet chilli sauce
-
2 tablespoons salt-reduced soy sauce
Snack
Grab and go muesli bars
Ingredients
-
1 1/2 cups (185g) almond meal
-
150g toasted muesli
-
12 Medjool dates, pitted, chopped
-
1 cup (170g) pitted prunes, chopped
-
1/3 cup (50g) currants, chopped
-
1/3 cup dried cranberries, chopped
-
1/2 cup (80g) sunflower seeds
-
2 tbs linseed or chia seeds (see note)
-
2/3 cup (110g) almonds, lightly toasted, chopped
-
2 tbs raw cacao powder (see note) or Dutch cocoa powder
-
2 tsp ground cinnamon
-
2 tbs tahini
-
1/3 cup (80ml) maple syrup
-
2 tbs apple juice
Dinner
Mushroom and lentil bolognaise
Ingredients
-
1 brown onion, peeled,
coarsely chopped
-
1 carrot, peeled, coarsely chopped
-
1 celery stick, coarsely chopped
-
2 garlic cloves, halved
-
2 1/2 tbs extra virgin olive oil
-
2 fresh or dried bay leaves
-
4 large (about 385g) field mushrooms
-
200g (1 cup) French green lentils
-
410g can Ardmona Rich
& Thick Tomatoes & Paste
-
375ml (1 1/2 cups) vegetable stock
-
400g btl tomato pasta sauce
-
375g pkt dried wholemeal spaghetti
-
Finely grated pecorino, (or vegetarian hard cheese) to serve
-
Chopped fresh continental parsley leaves, to serve
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