Healthy menu plan
Eat healthier without losing the pleasure of delicious meals and even the occasional treat.
Wednesday
Breakfast
Toasted muesli
Ingredients
- 5 cups traditional rolled oats
- 1/2 cup processed bran
- 1/2 cup seed mix (see note)
- 1/2 cup honey
- 1/2 cup apple juice
- 1 cup dried cranberries
- 1 cup finely chopped dried pears
Snack
20g raw almonds
Lunch
Pasta salad with lentils, pesto & beans
Ingredients
- 250g baby tomato medley mix, halved
- 200g dried wholegrain penne pasta
- 200g green beans, trimmed, sliced
- 400g can brown lentils, rinsed, drained
- 25g (1/3 cup) shaved parmesan or vegetarian hard cheese
- 60g (1/4 cup) basil pesto
- 1/3 cup small fresh basil leaves
Dinner
Pearl couscous salad with poached salmon
Ingredients
- 1 lemon
- 1.5L (6 cups) cold water
- 2 (about 500g) salmon fillets
- 125g pearl couscous
- 250ml (1 cup) boiling water
- 1/4 cup fresh dill sprigs
- 1/4 cup fresh mint leaves
- 90g (1/3 cup) low-fat Greek yoghurt
- 2 tsp horseradish cream
- 1 large green apple, cut into matchsticks
- 2 celery sticks, cut into matchsticks
- 2 green shallots, thinly sliced
Sweet treats
75g watermelon
150g no-fat vanilla yoghurt
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