The weekly eating plan

The grocery shopping list

Week 1
Week 2
Week 3
Week 4
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
B'fast
Fresh Fruit Sundae
1 cup mixed berries, top with 200g low fat yoghurt and 15g chopped mixed nuts
Avocado & Egg on Toast
1 poached egg and ¼ an avocado on 1 slice wholegrain toast
Date Porridge
½ cup raw oats, 250ml skim milk, top with 3 chopped dates
Ham & Cheese Muffin
20g lean ham & 1 slice low fat cheese on 1 wholegrain muffin. Serve with ½ grapefruit.
Banana Smoothie
Blend 1 frozen banana, ½ cup wholegrain oats , 100g low fat yoghurt and 125ml low fat milk
Cereal & Fruit
1 cup wholegrain cereal topped with 1 cup fruit salad and 250ml skim milk
Beans on Toast
½ cup baked beans and 1 slice low fat cheese on 1 slice wholegrain bread
Lunch
Salmon Salad Sandwich
95g tin salmon, ½ cup green salad and ½ cup sliced tomato on 2 slices wholegrain bread
Salad & Cheese Wrap
40g low fat grated cheese, 1 cup green salad, ½ cup chopped tomato and 1 tsp mayonnaise on 1 flat bread
Tuna Salad
95g tin tuna, ½ cup quinoa, 1 cup salad leaves and 1 cup chopped celery, tomato, capsicum, cucumber and snow peas. with 1 tsp olive oil and 1 tsp vinegar.
Curried Egg & Salad Sandwich
1 hard-boiled egg mashed with 1 tsp mayonnaise and ¼ tsp curry powder and 1 cup green salad on 2 slices wholegrain bread
Mexican Bean Wrap
1 cup bean mix, ½ cup salsa, ½ cup salad greens, ¼ avocado, 20g grated reduced fat cheese and 1 tbs reduced fat yoghurt on 1 flat bread
Serve with ½ cup quinoa and 1 cup chickpea salad (chickpeas, red onion, capsicum, tomato and cucumber diced)
Roast Beef Roll
65g roast beef, 1 cup mixed salad and 1 tsp wholegrain mustard on 1 wholegrain roll
Dinner Serve with 1 ½ cups steamed vegetables (pumpkin, broccoli and peas) per portion Serve with ½ cup basmati rice and ½ cup sliced capsicum (red, green and yellow) per portion Serve with ½ cup wholemeal pasta and 1 cup steamed vegetables (Carrots and green beans) per portion Serve with 1 medium boiled potato and 1 cup garden salad per portion Serve with 1 wholegrain dinner roll and 1 cup salad (shredded lettuce, grated carrot, sliced tomato, cucumber and onion)
Stir-fry Chicken and Vegetables
1 cup Asian vegetables and 80g chicken stir-fried in 1 tsp oil, 1 tsp salt reduced soy sauce & 1 tsp honey. Serve with ½ cup brown rice.
Serve with 1 cup steamed vegetables (carrots and broccoli) per portion
Snacks• 1 sliced tomato and 20g reduced fat cheddar cheese on 3 wholegrain crispbread
• 1 apple
• 200g low fat yoghurt
• 20g air popped popcorn
• 1 Orange or 1 Banana
• 250ml skim milk
• 100g low fat yoghurt
• 1 large celery stick with 1 tbs peanut butter
• 2 kiwifruit
• 200g low fat yoghurt
• 3 wholegrain crispbread with 40g low fat cheese
• 1 cup vegetable sticks (carrot, celery and cucumber) with 2 tbs Hummus
• 1 ½ tbs sultanas
• 15g almonds
• 250ml skim milk
• 1 slice wholegrain toast topped with ½ cup chopped spinach and 30g ricotta cheese
• 1 cup berries
• 100g low fat yoghurt
• 1 cup miso soup
• 2 vegetarian sushi rolls
• 1 banana
• 200g low fat custard
• 1 cup mixed berries
• 125ml skim milk
• 100g low fat yoghurt
• 1 apple
• 1 English fruit muffin with 2 tbs low fat cream cheese
Total6400kj (1520kcal)5300kj (1260kcal)7100kj (1690kcal)6300kj (1500kcal)6300kj (1500kcal)7100kj (1690kcal)6100kj (1450kcal)
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
B'fast
Fruit Salad with Yoghurt
1 ½ cups fresh fruit top with 200g low fat yoghurt and ¼ cup untoasted muesli
Omelette
1 cup chopped tomato and mushroom combined with 2 eggs. Serve with 1 slice wholegrain toast.
Cranberry Porridge
½ cup raw oats, 250ml skim milk, top with 1 ½ tbs dried cranberries
Fruity Ricotta Toast
½ cup sliced strawberries and ½ cup ricotta cheese on 2 slices fruit toast
Purple Smoothie
Blend ½ frozen banana, ½ cup blueberries, ½ cup wholegrain oats, 100g low fat yoghurt and 125ml skim milk
Cereal & Fruit
1 cup wholegrain cereal top with 1 apple, 100g low fat yoghurt and 125ml skim milk
Serve with 1 slice wholegrain toast
Lunch
Toastie
½ tomato sliced, ½ cup spinach leaves and 1 slice reduced fat cheese on 2 sliced wholegrain bread toasted
Cottage Cheese, Celery & Avocado Salad Wrap
120g cottage cheese, ½ cup spinach, 1 stick celery sliced, ½ avocado diced and 1 tsp low fat mayonnaise on 1 flat bread
Quinoa & Baked Vegetable Salad
1 cup baked vegetables (chopped zucchini, sweet potato, carrot), 1 cup baby spinach leaves and ½ cup cooked Quinoa with 1 tsp olive oil and 1 tsp vinegar
Tuna Salad Roll
95g tin tuna, ¼ avocado, 1 cup green salad and 1 tsp low fat mayonnaise on 1 wholegrain roll
Turkey & Coleslaw Sandwich
60g turkey breast, ½ cup shredded cabbage, ½ cup grated carrot, 1 tbs parsley, 1tbs low fat Plain low fat yoghurt and 1 tsp low fat mayonnaise on 2 slices wholegrain bread.
Minestrone
2 cups minestrone (home-made or salt reduced canned) top with 20g fresh parmesan cheese, served with 1 flat bread toasted
Cheese & Salad Wrap
40g grated cheese, 1 tsp low fat mayonnaise, 1 cup mixed lettuce, ½ tomato diced, ½ cup grated carrot and beetroot on a flat bread wrap
Dinner Serve with ½ cup mash potato and 1 cup steamed vegetables (carrots, broccoli and squash) per portion Serve with ½ cup basmati rice and ½ cup sliced capsicum (red, green and yellow) per portion Serve with ½ cup steamed Broccoli and ½ medium sweet potato per portion Serve with 100g lean steak, 1 cup broccoli and 1 cup cous cous per portion Serve with 2 ½ cups steamed vegetables (carrot, zucchini, green beans, squash and pumpkin) and 1 cup basmati rice Serve with ½ cup mashed potato and 1 cup garden salad per portion Serve with 1 cup rice noodles and 1 cup Asian greens (bok choy and broccolini) per portion
Snacks• 1 cup vegetable sticks (carrot, celery and cucumber) with 2 tbs Salsa
• 4 Dried Apricots
• 30g Almonds
• 250ml skim milk
• 1 Orange OR 1 cup Grapes
• 125ml skim milk
• 200g low fat yoghurt
• 1 sliced tomato and 2 tbs hummus on 3 wholegrain crispbread
• 1 banana
• 200g low fat custard
• 1 cup vegetable sticks (carrot, celery and cucumber) with 2 tbs Hummus
• 1 pear
• 200g low fat yoghurt
• 125ml skim milk
• 2 kiwi fruit
• 1 slice wholegrain bread with 1 tbs peanut butter
• 200g low fat yoghurt
• 1 slice raisin toast with 2 tbs ricotta cheese
• 1 cup berries
• 250ml skim milk
• Banana
• 100g low fat yoghurt
• 125ml skim milk
• Apple
Total5700kj (1360kcal)5500kj (1310kcal)6200kj (1480kcal)7100kj (1690kcal)6900kj (1640kcal)6200kj (1480kcal)6300kj (1500kcal)
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
B'fast
Breakfast Parfait
1 cup diced fruit, top with 200g low fat yoghurt and 15g chopped almonds
Beans on Toast
½ cup baked beans on 1 slice wholegrain bread
Banana Porridge with Almonds
½ cup raw oats, 250ml skim milk. Top with 1 banana, 15g slivered almonds
Tomato & Cheese Muffin
1 sliced tomato and 2 slices low fat cheddar cheese on 1 toasted wholegrain muffin. Serve with 1 orange.
Berry Smoothie
Blend 1 cup berries, ½ cup wholegrain oats , 100g low fat yoghurt and 125ml skim milk
Peaches & Grains
1 cup wholegrain cereal topped with 1 cup sliced peaches and 250ml skim milk
Eggs on Toast
½ cup grilled tomato, 1 egg cooked on 1 slice wholegrain toast
Lunch
Tuna Salad Roll
95g tin tuna and 1 cup green salad on 1 wholegrain roll
Egg and Salad Sandwich
1 hard-boiled egg, 1 cup green salad and 1 tsp mayonnaise on 2 slices wholegrain bread
Mini Pizza & Salad
1 cup grilled tomato, mushroom and spinach on 1 small wholegrain pita bread topped with 20g low fat cheddar cheese. Serve with 1 cup garden salad with 1 tsp olive oil and 1 tsp vinegar
Chicken and Avocado Wrap
50g shredded chicken, ¼ avocado, 1 apple diced and 1 teaspoon mayonnaise on 1 flat bread. Serve with 1 cup garden salad.
Mexican Bean Salad
½ cup brown rice, ½ cup mixed beans, ½ cup sweet corn kernels and 20g low fat feta cheese mixed and top with 1 tsp olive oil and 1 tsp vinegar.
Pork Wonton Soup
1 ½ cups Asian vegetables combined with 2 cups pork wonton soup
Lentil Wrap
1 cup lentils, ½ cup mixed tomato and red onion, 2 tsp Moroccan spice on 1 pita bread topped with 50g plain low fat yoghurt
Dinner Serve with 2 cups steamed vegetables (carrots, broccoli, cauliflower & peas) per portion Serve with ½ cup brown rice and 1 cup garden salad per portion Serve with ½ cup wholemeal pasta per portion
Serve with 1 cup steamed vegetables (carrot, broccoli and cauliflower) per portion Serve with ½ cup quinoa and 1 cup steamed vegetables (pumpkin and cauliflower) per portion Serve with ½ cup brown rice per portion
Snacks• 1 cup vegetable sticks (celery and cucumber) with 1 tbs tsatziki
• 1 orange
• 3 wholegrain crispbread with 60g ricotta cheese
• 250ml skim milk
• 3 wholegrain crispbread with 1 sliced tomato and 20g reduced fat cheese
• 4 dried apricot halves OR 2 kiwifruit
• 200g low fat yoghurt
• 200g frozen yoghurt
• 1 cup strawberries
• 125ml low fat milk
• 1 cup baby carrots
• 1 slice raisin toast with 1 tbs reduced fat cream cheese
• 1 cup Asian style vegetable salad (25g pickled vegetables, 1/3 cup each red capsicum and bean sprouts)
• 4 dried apricot halves OR 1 pear
• 1 tuna/salmon sushi roll
• 15g cashew nuts
• 1 cup vegetable sticks (carrot, celery and cucumber)
• 1 Banana
• 3 wholegrain crispbread with 30g almond paste
• 200g low fat custard
• 1 cup pickled vegetables (semi-dried tomatoes, pickled mushrooms, eggplant, gherkin and onion) on ½ lavish bread with 20g parmesan cheese
• 2 kiwifruit
• 200g low fat yoghurt
• 3 wholegrain crispbread with 2 baby beetroot and 60g ricotta cheese
• 1 Apple OR 1 Banana
• 200g low fat yoghurt
Total5 900kj (1400kcal)6 900kj (1640kcal)6 800kj (1620kcal)5 900kj (1400kcal)5 300kj (1260kcal)6900kj (1640kcal)6950kj (1650kcal)
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
B'fast
Banana Yoghurt Delight
1 banana, top with 200g low fat yoghurt and 15g crushed walnuts
Egg Florentine
¼ cup English spinach and 1 poached egg on 1 wholegrain roll
Apple & Cinnamon Porridge
½ cup raw oats, 250ml skim milk, top with 1 sliced apple, 15g slivered almonds and ½ tsp cinnamon
Toasted Cheesy Muffin
2 slices tomato, ½ cup English spinach and 2 slices low fat cheddar cheese on 1 toasted wholegrain muffin
Tropical Smoothie
Blend 1 cup frozen mango, ½ cup wholegrain oats , 100g low fat yoghurt and 125ml skim milk
Pears & Grains
1 cup wholegrain cereal, top with 1 cup diced pears and 250ml skim milk
Serve with 1 slice wholegrain toast
Lunch
Salmon Wrap
95g tin salmon and 1 cup grated salad (carrot, lettuce, cucumber, capsicum) on 1 mountain wrap
Baked Bean Open Toastie
½ cup baked beans and 20g reduced fat cheese on 1 slice wholegrain bread toasted. Serve with 1 cup broccoli and cauliflower florets.
Mediterranean Wrap & Salad
20g low fat feta cheese, 1 cup grilled tomato, mushroom and spinach on wholemeal wrap. Serve with 1 cup garden salad with 1tsp olive oil and 1 tsp balsamic vinegar.
Chicken & Mango Salad
50g shredded chicken, 75g mango, 1 cup mixed leaves, 1 flat bread quartered and toasted, with 1 tsp olive oil, 1 tsp lemon juice, chilli flakes and parsley
Lentil & Rice Salad
½ cup brown rice, ½ cup canned lentils, ½ cup red onion diced and 20g low fat feta cheese mix and top with 2 tbs fresh parley
Tofu Udon Soup
1 ½ cup cooked Asian vegetables, ½ cup cooked udon noodles and 50g firm tofu in 1 ½ cups Miso/salt reduced chicken stock
Mexican Bean Wrap
1 cup bean salad (Spanish onion, cucumber, tomato, 5 bean mix) with 50g plain low fat yoghurt on 1 wholegrain wrap
Dinner Serve with ½ cup penne pasta and 2 cups salad (English spinach, tomatoes, red onion, olives) per portion Serve with ½ cup basmati rice and 1 cup steamed vegetables (pumpkin & green beans) per portion Serve with 100g grilled Salmon and 1 cup Italian salad (rocket, cherry tomatoes, balsamic vinegar) per portion Serve with ½ cup wholemeal pasta per portion. Dessert: Glazed Apple Wedges (Recipe) Serve with ¼ cup low fat custard Serve with ½ cup cous cous and 2 cups salad (English spinach, tomatoes, capsicum) per portion Serve with 1 ½ cups garden salad per portion Serve with ½ cup quinoa per portion
Snacks• 1 cup celery sticks with 1 tbs peanut butter
• 1 apple
• 3 rice thins with 60g ricotta cheese
• 250ml skim milk
• 3 wholegrain crispbread with 2 tbs Hummus
• 2 kiwifruit or 1 orange
• 200g low fat yoghurt
• 1 cup berries
• 100g frozen yoghurt
• 125ml skim milk
• 1 cup carrot sticks
• 1 tuna/salmon sushi roll
• 4 dried apricot halves OR 1 orange
• 15g cashew nuts
• 1 cup vegetable sticks (carrot, celery and cucumber)
• Banana
• 3 rice thins with 30g peanut butter
• 200g low fat custard
• 1 cup oven roast pumpkin and 2tbs Hummus on 1 lavish bread
• 2 kiwi fruit Or 1 apple
• 200g low fat yoghurt
• 40g low fat cream cheese & 1tbs chopped chives on 3 wholegrain crispbreads
• Orange Or Banana
• 200g low fat yoghurt
Total6900kj (1640kcal)7300kj (1740kcal)6800kj (1620kcal)6200kj (1480kcal)6500kj (1550kcal)5 800kj (1380kcal)6500kj (1550kcal)