5 day menu plan

1 2 3 4 5

DAY 1Breakfast Bagel & fruit ½ wholemeal bagel, toasted and topped with 1 tbs mashed avocado and 30g smoked salmon. Serve with 1 cup fresh summer fruit salad.

Lunch Jacket potato1 medium baked potato, topped with ¼ finely chopped red onion, ¼ cup corn kernels, ½ chopped tomato, 1 tbs Weight Watchers Sour Cream, ½ cup baby spinach and 30g Weight Watchers Grated Tasty Cheese.

Dinner Dukkah-crusted lamb cutlets

Snacks/Treats 1 small skim milk coffee, 200g tub NESTLÉ DIET Yogurt, 2 Weight Watchers Choc Chip Cookies, 10 raw almonds.

DAY 2Breakfast Cereal & fruit2 whole wheat biscuits topped with 1 sliced peach, ½ cup skim milk and 2 tsp ground linseeds. Serve with 1 skim milk coffee.

Lunch Chicken & salad sandwich2 slices grainy bread spread with 1 tbs avocado and topped with 100g barbecued chicken breast (no skin), ¼ cup grated carrot, ½ sliced tomato, ¼ small diced red onion and ½ cup salad leaves. Finish with 1 nectarine.

Dinner Roast vegetable quicheServe with mixed salad leaves tossed with 1 tsp flaxseed oil. Finish with Weight Watchers Cookies & Cream Ice Cream.

Snacks/Treats ½ cup skim milk for tea/coffee, mixed salad leaves with balsamic vinegar and 30g reduced-fat feta cheese, 1 Weight Watchers Choc Crisp Bar.

DAY 3Breakfast Mango smoothie1 cup skim milk blended with 2 tbs low-fat natural yogurt, 1 small mango and 2 tsp ground linseeds. Serve with 1 slice wholegrain toast spread with 2 tsp honey.

Lunch Roast beef wrap1 sheet (60g) wholemeal lavash bread spread with 1 tbs low-fat hummus, and topped with 6 slices (80g) rare roast beef, ¼ thinly sliced capsicum, ¼ thinly sliced cucumber and 1 handful lettuce leaves. Finish with ½ cup cherries.

Dinner Harissa chicken skewers & couscous salad

Snacks/Treats 1 small skim milk coffee, 1 tbs mashed avocado, 0 ProPoints value vegetable sticks (cucumber, carrot, celery and capsicum), 1 cup cherries.

DAY 4Breakfast Peanut butter & honey toast1 slice wholegrain toast spread with 1 tsp honey and 2 tsp peanut butter, topped with 1 small sliced banana. Serve with 1 skim milk cappuccino.

Lunch Crab, prawn & noodle saladToss with 1 tsp flaxseed oil. Finish with 1 apricot and 1 passionfruit.

Dinner Barbecue chicken & potato wedges100g barbecue chicken breast (no skin) with 1 large potato, cut into wedges, tossed and roasted with 1 tsp olive oil, 1 small steamed corn cob and ½ cup steamed broccoli. Serve with ½ cup gravy. Finish with ½ cup frozen grapes.

Snacks/Treats ½ cup skim milk for tea/coffee, 1 Weight Watchers fruit snack tub, 2 multigrain corn thins with Weight Watchers diet jam, 2 fresh dates, 200g tub NESTLÉ DIET Yogurt.

DAY 5Breakfast Oats, almonds & berries1⁄3 cup rolled oats in a bowl with ½ cup skim milk, ¼ cup blueberries, ½ punnet sliced strawberries and 10 chopped almonds.

Lunch Niçoise salad1 cup of lettuce tossed with 1 medium potato, steamed, cooled and diced, 1 egg, boiled and cooled, ½ cup green beans, sliced, 95g can tuna in brine, 8 cherry tomatoes, halved, 6 kalamata olives in brine, 1 tsp balsamic vinegar and 1 tsp flaxseed oil. Finish with 2 fresh dates.

Dinner Rice & feta stuffed eggplantServe with 1 x 150ml glass McWilliam’s Balance Semillion Sauvignon Blanc.

Finish with 2 fresh figs.

Snacks/Treats ½ cup skim milk for tea/coffee, 3 tbs low-fat natural yogurt mixed with ½ cup berries, 1 nectarine, 1 multigrain crispbread with 30g smoked salmon.

Plan 05

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