The weekly eating plan

The grocery shopping list

Week 1
Week 2
Week 3
Week 4
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
B'fast
Breakfast Parfait
1 cup diced fruit, top with 200g low fat yoghurt and 15g chopped almond
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 wholegrain toasted muffin. Serve with 1 orange.
Berry Smoothie
Blend 1 cup berries, ½ cup wholegrain oats, 100g low fat yoghurt and 125ml low fat milk.
Peaches & Grains
1 cup wholegrain cereal top with 1 cup sliced peaches and 250ml low fat milk
Serve with 1 slice wholegrain toast
Lunch
Tuna Salad Roll
95g tin tuna and 1 cup green salad with 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. Top with 20g low fat cheddar cheese. Serve with 1 cup garden salad dressed with 1 tsp olive oil and 1 tsp vinegar
Chicken and Avocado Wrap
50g shredded chicken, ¼ avocado, 1 apple diced and 1 tsp 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 fetta cheese. Top with 1 tsp olive oil and 1 tsp vinegar
Pork Wonton Soup
1 cup Asian vegetables combined with 2 cups pork wonton soup
Breakfast Brunch may be cooked for lunch or breakfast
Dinner Serve with 1 cup basmati rice and 2 cups green salad per portion Serve with 1½ cup steamed vegetables (asparagus, green beans and broccoli) per portion Serve with ½ cup boiled potatoes and 1 cup vegetables (asparagus and broccoli) per portion Top with 15g parmesan cheese. Serve with 1 cup pasta and 2 cups garden salad per portion Serve with 1 baked potato with skin and 1 cup steamed vegetables (spinach and broccoli) per portion Serve with 1 cup vegetables (carrot and green beans) per portion
Lentil & Veg Curry
1 cup curried lentils with vegetables. Serve with 3 pappadums and 50g low fat plain yoghurt per portion
Snacks• 1 cup vegetable sticks (celery and cucumber) with 1 tbs tsatziki
• 1 orange
• 3 wholegrain crispbread with 60g ricotta cheese
• 250ml low fat milk
• 3 wholegrain crispbread with 20g reduced fat cheese
• 4 dried apricots halves OR 2 kiwifruit
• 200g low fat yoghurt
• 200g frozen yoghurt • 1 cup strawberries • 125ml low fat milk • 1 slice raisin toast with 1 tbs reduced fat cream cheese• 1 cup Asian Salad (pickled vegetables, red capsicum and bean sprouts)
• 4 dried apricot halves OR 1 pear
• 1 vegetarian 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) with ½ lavish bread and 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
Total6500kj (1540kcal)7000kj (1660kcal)6400kj (1520kcal)6400kj(1520kcal)7200kj (1700kcal)6700kj(1590kcal)6400kj (1520kcal)
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, ½ tsp cinnamon
Toasted Cheesy Muffin
2 slices tomato, ½ cup English spinach and 2 slices low fat cheddar cheese on 1 wholegrain toasted muffin
Tropical Smoothie
Blend 1 cup frozen mango, ½ cup wholegrain oats, 100g low fat yoghurt and 125ml low fat milk
Pears & Grains
1 cup wholegrain cereal top with 1 cup diced pears and 250ml low fat milk
Serve with ½ cup grilled tomatoes and 1 slice wholegrain toast per portion
Lunch
Salmon Wrap
95g tin salmon and 1 cup grated salad (carrot, lettuce, cucumber, capsicum) on 1 mountain bread wrap
Baked Bean Open Toastie
½ cup baked beans and 20g reduced fat cheese on 1 slice wholegrain toasted bread. Serve with 1 cup broccoli and cauliflower florets
Mediterranean Wrap & Salad
20g low fat fetta cheese, 1 cup grilled tomato, mushroom and spinach on wholegrain wrap. Serve with 1 cup garden salad, 1tsp olive oil and 1 tsp balsamic vinegar
Chicken & Mango Salad
50g shredded chicken, 75g mango, 1 cup mixed leaves, 1 flat bread 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 and 20g low fat fetta cheese. Top with 2 tbs fresh parley
Mexican Bean Wrap
1 cup bean salad (Spanish onion, cucumber, tomato, 5 bean mix) with 50g plain yoghurt on 1 wholegrain wrap
Dinner Serve with ½ cup couscous per portion Serve with 1 cup steamed vegetables (carrot and green beans) per portion Serve with ½ cup green beans per portion Serve with 1 cup green salad and ½ cup each red capsicum, tomato, cucumber and artichokes per portion. Top with 1 tsp olive oil and 1 tsp vinegar Serve with ½ cup steamed snowpeas per portion Serve with ½ cup couscous and 1 cup green salad per portion Serve with 1 cup vegetables (zucchini and asparagus) per portion
Snacks• 1 cup celery sticks with 1 tbs peanut butter • 1 apple • 3 rice thins with 60g ricotta cheese • 250ml low fat milk• 3 x 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 carrots sticks• 2 vegetarian sushi roll • 4 dried apricot halves OR 1 orange • 15g cashew nuts• 1 cup vegetable sticks (carrot, celery and cucumber) • 1 banana • 3 x 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 crispbread • 1 orange OR 1 banana • 200g low fat yoghurt
Total6300kj (1500kcal)6300kj (1500kcal)6900kj (1640kcal)7000kj (1660kcal)6700kj (1590kcal)6600kj (1570kcal)6200kj (1470kcal)
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
B'fast
Fresh Fruit Sundae
1 cup mixed berries, top with 200g low fat yoghurt and 15g mixed nuts
Avocado & Egg on Toast
1 poached egg and ¼ 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
BananaSmoothie
Blend 1 frozen banana, ½ cup wholegrain oats , 100g low fat yoghurt and 125ml low fat milk
Cereal & Fruit
1 cup wholegrain cereal top with 1 cup fruit salad and 250ml low fat milk
Beans on Toast
½ cup baked beans, 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 couscous, 1 cup salad leaves, 1 cup chopped celery, tomato, capsicum, cucumber and snow peas. Serve with 1 tsp olive oil and 1 tsp vinegar
Curried Egg & Salad Sandwich
1 hard-boiled egg, 1 tsp mayonnaise, 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 1 cup garden salad per portion
Roast Beef Roll
65g roast beef, 1 cup mixed salad and 1 tsp wholegrain mustard on a wholegrain roll
Dinner Serve with 1½ cups vegetables (baby sweet corn, bean sprouts and bokchoy) per portion Serve with 1 cup basmati rice per portion Serve with 1½ cups vegetables (carrot, green beans and broccoli) per portion Serve with 1 cup spaghetti and 1½ cups vegetables (snow peas, broccolini and carrots) per portion Serve with 1 cup garden salad per portion Serve with 150g grilled fillet steak and ½ cup broccoli per portion Serve with ½ cup each grilled tomato, steamed spinach and baked sweet potato per portion
Snacks• 1 sliced tomato
• 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 cup celery sticks, 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
• 1.5 tbs sultanas
• 15g almonds
• 250ml skim milk
• 1 slice raisin toast with 30g low fat ricotta cheese
• 1 cup berries
• 15g walnuts
• 100g low fat yoghurt
• 1 cup miso soup with 2 chicken sushi rolls
• 1 banana
• 200g low fat custard
• 1 cup mixed berries
• 100g low fat yoghurt
• 125ml skim milk
• 1 apple
• 1 English fruit muffin with 2 tbs low fat cream cheese
Total7100kj (1680kcal)6500kj (1540kcal)7200kj (1700kcal)6400kj (1520kcal)6200kj (1470kcal)6900kj (1640kcal)6000kj (1420kcal)
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
B'fast
Fruit Salad with Yoghurt
1½ cup 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 1½ tbs dried cranberries
Fruity Ricotta Toast
75g 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 low fat milk
Cereal & Fruit
1 cup wholegrain cereal, top with 1 apple, 100g low fat yoghurt and 125ml low fat milk
Egg & Veg on Toast
1 poached egg, ½ cup grilled tomato, ½ cup grilled mushrooms, on 2 slices wholegrain toast
Lunch
Toastie
½ tomato sliced, ½ cup spinach leaves, 1 slice reduced fat cheese on 2 slices wholegrain bread toasted
Cottage Cheese, Celery & Avocado Salad Wrap
120g cottage cheese, ½ cup spinach, 1 stick celery sliced, ½ avocado 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 a wholegrain roll
Turkey & Coleslaw Sandwich
60g turkey breast, ½ cup shredded cabbage, ½ cup grated carrot, 1 tbs parsley, 1tbs low fat Greek 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 parmesan cheese. Serve 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 1 cup shredded cabbage, 1tsp low fat mayonnaise, 1 tbs plain yoghurt Serve with 1 cup pasta and ½ cup broccolini per portion Serve with 100g lamb fillet, 2 cups green salad and 50g herbed plain yoghurt dip per portion Serve with ½ cup steamed rice per portion Serve with ½ cup steamed cabbage per portion Serve with 1 cup couscous, ½ cup kale and ½ cup steamed carrots per portion Serve with ½ cup peas and ½ cup sweet corn per portion
Snacks• 1 cup vegetable sticks (carrot, celery and cucumber) with 2 tbs salsa
• 4 dried apricot halves
• 30g almonds
• 250ml skim milk
• 1 orange, 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
• ½ cup baby carrots
• 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
• 1 banana
• 100g low fat yoghurt 125ml skim milk
• 1 apple
Total6300kj (1500kcal)6300kj (1500kcal)6900kj (1640kcal)6950kj (1650kcal)6650kj (1580kcal)6600kj(1570kcal)6200kj (1470kcal)