meal plan
Breakfast
ŘFresh fruit salad
FXS WURSLFDO IUXLW
VDODG WRSSHG ZLWK
¼FXS UHGXFHGIDW SODLQ
\RJKXUW WEV FKRSSHG
QXWV WVS KRQH\
Ř VPDOO VNLP ODWWH
(1400kJ/330cal total)
Lunch
ŘGreek-style tuna &
chickpea salad (p64)
(1400kJ/330cal total)
Dinner
ŘSmoky beef &
vegie fajitas with
guacamole (p75)
Ř PO JODVV RI ZLQH
(2400kJ/570cal total)
Snacks
Ř ODUJH DSSOH
Ř 9LWD:HDW *UDLQV
FULVSEUHDGV ZLWK VOLFH
UHGXFHGIDW FKHHVH
VOLFHG WRPDWR
Ř DOPRQGV
(1200kJ/290cal total)Breakfast
ŘBanana & ricotta toast
VOLFHVVR\ŎOLQVHHG WRDVW
WRSSHG ZLWK WEV ULFRWWD
VOLFHG EDQDQD
WVS KRQH\
(1500kJ/360cal total)
Lunch
ŘTakeaway sushi
YHJHWDULDQ WXQD RU
VDOPRQ KDQG UROOV SOXV
FXS HGDPDPH
(1700kJ/410cal total)
Dinner
ŘPoached salmon &
pea pasta salad (p60)
ŘEton mess
yoghurt pot (p86)
(2600kJ/620cal total)
Snacks
Ř QHFWDULQH
Ř 1 FXS FDUURW VWLFNV
ZLWK WEV KRXPPRs
(600kJ/140cal total)Breakfast
ŘBircher muesli
VHH 0RQGD\
(1200kJ/290cal total)
Lunch
ŘSmoked salmon salad
J VPRNHG VDOPRQ
FXFXPEHU WRPDWR UHG
RQLRQ VDODG OHDYHV
Ř 1 J WXE UHGXFHGIDW
SODLQ \RJKXUW ZLWK
GLFHG PDQJR
(2000kJ/480cal total)
Dinner
ŘSweet ‘n’ spicy
chicken & vegie
skewers with rice (p70)
ŘMango, lime &
coconut pop (p83)
(2100kJ/500cal total)
Snacks
Ř 9LWD:HDW *UDLQV
FULVSEUHDGV ZLWK VOLFH
UHGXFHGIDW FKHHVH
VOLFHG WRPDWR
Ř DOPRQGV
(900kJ/220cal total)Breakfast
ŘSummer smoothie
PO PLON EDQDQD
½FXS IUR]HQ PL[HG
EHUULHV WEV UHGXFHGIDW
SODLQ \RJKXUW WEV FKLD
VHHGV WVS KRQH\
(1400kJ/330cal total)
Lunch
ŘTomato & avo toast
VOLFHVVR\ŎOLQVHHG WRDVW
WRSSHG ZLWK ~DYRFDGR
J IHWD VOLFHGWRPDWR
EDE\ URFNHW GUL]]OHG
ZLWK EDOVDPLF YLQHJDU
(1800kJ/430cal total)
Dinner
ŘBarley, beetroot &
chicken salad with
tahini dressing (p59)
ŘDouble choc–hazelnut
yoghurt pot (p86)
(2400kJ/570cal total)
Snacks
Ř 9LWD:HDW *UDLQV
FULVSEUHDGV ZLWK WVS
SHDQXW EXWWHU
Ř 1 FXS GLFHG ZDWHUPHORQ
(700kJ/170cal total)THURSDAY FRIDAY SATURDAY SUNDAY
FEBRUARY 2017+($/7+< )22' *8,'( 91Daily total:
6300kJ (1500cal)Daily total:
6200kJ (1480cal)Daily total:
6400kJ (1530cal)Daily total:
6400kJ (1530cal)Enjoy light & low-fuss meals,
perfect for warm weather!
Brooke Longfield, +)* dietitian❛
❜