Healthy menu plan
Ring in a healthy, happy and fun new year with our 7-day meal plan packed with smart food choices.
Monday
Breakfast
Blueberry buttermilk pancakes
Ingredients
- 150g (1 cup) self-raising flour
- 1 egg, lightly whisked
- 500ml (2 cups) buttermilk
- Melted butter, to grease
- 125g punnet fresh blueberries
- Pure maple syrup, to serve
- Butter (optional), to serve
Snack
1 medium apple
15g almonds
Lunch
Quinoa salad with asparagus and feta
Ingredients
- 500ml (2 cups) water
- 150g (1 cup) quinoa, rinsed, drained
- Olive oil spray
- 2 bunches asparagus, woody ends trimmed, cut into 4cm lengths
- 1 large red capsicum, halved, seeded, coarsely chopped
- 75g (1/2 cup) crumbled low-fat feta
- 40g (1/4 cup) sunflower seed kernels
- 4 shallots, trimmed, thinly sliced
- 2 tablespoons chopped fresh continental parsley
- 1 1/2 tablespoons fresh lemon juice
- 2 teaspoons honey
- 2 teaspoons olive oil
- 1 teaspoon sweet paprika
- 100g baby rocket leaves
Dinner
Low-fat moussaka rolls
Ingredients
- 1 large (800g) eggplant, cut lengthways into 5mm-thick slices
- Olive oil cooking spray
- 2 teaspoons lemon juice
- 350g fresh reduced-fat ricotta cheese
- 1 green onion, thinly sliced
- 1 garlic clove, crushed
- 1/4 cup flat-leaf parsley leaves, chopped
- 1 teaspoon fresh oregano leaves, chopped
- 1/4 teaspoon ground nutmeg
- 1 1/2 cups tomato passata
- 3/4 cup grated reduced-fat cheddar cheese
- Salad leaves, to serve
Sweet treat
Banana split ice cream sandwiches
Ingredients
- 1.8L ctn Peters Light & Creamy Classic Vanilla ice-cream
- 2 small ripe bananas
- 1 tbs lemon juice
- 1/2 tsp vanilla bean paste
- 200g pkt Weight Watchers Milk Chocolate Biscuits
- 1 1/2 tbs rice malt syrup
- 1 1/2 tsp raw cacao powder, sifted
- 2 tbs flaked almonds, toasted
- 10 cherries, to serve
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