Week 4 - livefit247.com€¦ · Original recipe: see Saturday Week 1 DINNER PORK CUTLETS WITH WARM...

Menu Plan • Shopping list • Recipes livefit247.com

Week 4 Recipes

MENU PLAN • SHOPPING LIST • RECIPES

Week 4


MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Summer smoothie

Ham and vegetable omelette

Granola dust porridge

with banana and berries

Peanut butter and

banana toast

Soft boiled eggs with smoked

salmon and avocado

Banana pancakes

Granola with yoghurt and

berries

SnackCarrot and

celery sticks with hummus

1x medium piece

seasonal fruit (150g)

Chilli roasted trail mix

Carrot and celery sticks with hummus

1x small tub yoghurt (170g)

1x medium piece

seasonal fruit (150g)

Cheese & tomato on

biscuits

Lunch Quiche Lorraine

Sweet potato,

zucchini and herb frittata

Quiche Lorraine

Easy tuna salad

Grilled chicken

breast with baked veg and salad

Turkey burgers

Thai beef, chilli & basil

stir fry

SnackCheese & tomato on

biscuits

1x small tub yoghurt (170g)

Cheese & tomato on

biscuitsNo snack Muesli slice

Carrot and celery sticks with hummus

No snack

Dinner

Grilled chicken

breast with baked veges

and salad

Thai fish curry

Honey chicken stir

fry

Grilled chicken

breast with baked veg and salad

Pork cutlets with warm chickpea

salad

Beef and beans tacos

Curried lentil pie

Snack Yoghurt bark

1x serve healthy banana bread

Yoghurt bark Berry ice-block No snack Chilli roasted

trail mix No snack

All recipes are one serving unless stated

Week 4 Menu Plan


FRUIT ❏ 1 peach ❏ 3 bananas ❏ 2x medium pieces seasonal fruit (150g)

❏ 40g frozen raspberries (or whatever frozen fruit you have)

❏ 250g mixed dried fruit ❏ 1 large orange ❏ 35g mixed berries

VEGETABLES ❏ 4 ½ medium carrots (140g each) ❏ 8 stalks celery ❏ 230g mixed leaves ❏ 1 ¾ Lebanese cucumbers ❏ 1 ¾ punnets cherry tomatoes ❏ 3 tomatoes ❏ 4x medium potatoes (approx. 150g each)

❏ 2x zucchinis (approx. 250g each) ❏ 50g pumpkin ❏ 3 brown onions ❏ 85g baby spinach ❏ 60g mushrooms ❏ ¼ capsicum ❏ 12 pitted olives ❏ ¾ avocado ❏ ½ large red onion ❏ 5 cloves garlic ❏ ½ bunch asparagus ❏ 60g (1/2 cup) frozen peas ❏ 600g pumpkin ❏ ½ lemon ❏ 1x 400g can chopped tomatoes ❏ 1x 400g can crushed tomatoes

DAIRY ❏ 420mL milk of your choice ❏ 380g low fat high protein Greek yoghurt (such as Chobani)

❏ 180g low fat cheese ❏ 80g reduced fat feta cheese ❏ 2x small tubs yoghurt (170g each) ❏ 75g plain Greek yoghurt ❏ 60g butter

❏ NUTS, SEEDS & GRAINS ❏ 6 grainy biscuits (such as Ryvitas) ❏ 120g cooked brown rice ❏ 1kg rolled oats ❏ 250g unsalted mixed nuts ❏ 20g peanut butter ❏ 100g mixed seeds ❏ 3x slices wholegrain or wholemeal bread

❏ 40g raw quinoa ❏ 150g wholemeal plain flour ❏ 1 small hamburger roll ❏ 2 taco shells ❏ 75g oat bran

MEAT & SIMILAR PRODUCTS ❏ 300g hummus ❏ 3x 120g chicken breasts ❏ 2 eggs ❏ 50g ham ❏ 2 eggs (+ 4 egg whites) ❏ 25g smoked salmon ❏ 2 x 125g pork loin cutlets ❏ 1 x 400g tins no-added-salt chickpeas

❏ 450g turkey mince ❏ 250g lean beef mince ❏ 400g can no-added-salt red kidney beans

❏ 70g black beans ❏ 300g brown lentils ❏ 1x95g tin tuna in oil (in olive oil if available)

HERBS & SPICES ❏ 1 Tbsp. Moroccan spice ❏ Pepper ❏ Salt ❏ Ground cinnamon ❏ 2 tsp garlic powder ❏ 1 tsp lemon pepper (or cracked pepper)

❏ 2 teaspoons taco seasoning ❏ 5cm piece fresh ginger ❏ 1 long red chilli ❏ 2 tsp mustard seeds ❏ 2 tsp ground cumin ❏ 2 tsp ground coriander ❏ 1 tsp ground turmeric ❏ ½ cup chopped fresh coriander

LIQUIDS ❏ 30mL honey ❏ 40mL balsamic vinegar ❏ 135mL EVOO (extra virgin olive oil) ❏ 50mL vinegar of your choice ❏ 1 tsp vanilla extract ❏ 10mL Worcestershire sauce ❏ Cooking oil spray

OTHER ❏ 4 tsp. vegetable stock ❏ 3 Tbsp. quality cocoa powder ❏ 1 Tbsp freshly ground coffee ❏ 1 tsp wholegrain mustard ❏ 20g salsa ❏ 195mL light coconut milk ❏ 3 tsp baking powder

OPTIONAL EXTRAS FOR VEGETARIAN OPTIONS

❏ 1x 400g can no-added-salt red kidney beans

Week 4 Shopping List

To prevent your salad greens from going slimy, place paper towels inside the bag to absorb the moistureTip!


Week 4 Recipes

Monday BREAKFASTSUMMER SMOOTHIE• 200mL milk of your choice• 1 tsp honey• 2 Tbsp. low fat high protein Greek yoghurt

(such as Chobani)• 1 peach• 1 banana

Blend all ingredients until smooth.

SNACKCARROT AND CELERY STICKS WITH HUMMUS• 1 medium carrot (140g), peeled and cut into batons• 2 stalks celery, cut into batons• 100g hummus

LUNCHQUICHE LORRAINEOriginal recipe: Sunday week 3

Per serve: • 1 cup mixed leaves• ¼ Lebanese cucumber, chopped• ¼ punnet cherry tomatoes, quartered• ½ Tbsp balsamic vinegar• 1 tsp olive oil

SNACKCHEESE & TOMATO ON BISCUITS• ½ tomato, cut into slices• 2x pieces low fat cheese• 2 grainy biscuits (such as Ryvitas)

Arrange cheese and tomato on biscuits and season with pepper.

DINNERGRILLED CHICKEN BREAST WITH BAKED VEGES AND SALADMakes 3 serves

• 3x 120g chicken breast• 2 Tbsp. EVOO• 1 Tbsp. Moroccan spice• Pepper• Salt• 2x medium (150g) potatoes, cubed• 2x zucchinis (approx. 250g), roughly chopped• 50g pumpkin• 1 onion, roughly chopped

For salad (per serve):• 1 cup mixed salad leaves• 20g reduced fat feta cheese• 1 tsp EVOO• 1 tsp vinegar of your choice

Marinate chicken breasts in 1 Tbsp. EVOO and Moroccan spice. Cover and place in fridge for 2 hours. Meanwhile, chop vegetables and place in baking dish with remaining EVOO, salt and pepper. Place in oven at 190⁰C for 40 minutes, or until potatoes and pumpkin is cooked. After chicken has been marinated, place in a frying pan over medium heat. Keep an eye on the chicken to ensure the spices don’t burn. If necessary, turn heat to low. Cook chicken for 10 minutes, or until cooked through. Once done, take baked vegetables out of oven and divide into 3. Do the same for the chicken. Dish up one of the serves with salad.

SNACKYOGHURT BARKOriginal recipe: See Saturday week 1


Week 4 Recipes

Tuesday WednesdayBREAKFASTHAM AND VEGETABLE OMELETTE• 2 eggs• 1 Tbsp. milk of your choice• 1 tsp EVOO• 50g ham, chopped• 1 cup (35g) baby spinach• ½ tomato, chopped• ½ cup mushrooms, chopped• ¼ cup reduced fat cheese, grated

In a small pan, add oil, ham, tomato and mushrooms. Cook through and set aside. In a bowl, whisk eggs and milk. Add egg mixture to pan. Do not stir. Once the egg is half cooked, add in cooked ham, vegetables, spinach and cheese. Fold omelette in half and continue to cook through until egg is set.Vegetarian option: omit ham

SNACK1x medium piece seasonal fruit

LUNCHSWEET POTATO, ZUCCHINI AND HERB FRITTATAOriginal recipe: Monday week 2

Salad (per serve):• 1 cup mixed salad leaves • ½ tomato, diced• ¼ Lebanese cucumber, sliced• 2 tsp balsamic vinegar• 1 tsp extra virgin olive oil (EVOO)

SNACK1x small tub yoghurt (170g)

DINNERTHAI FISH CURRYOriginal recipe: Sunday week 3

Per serve: • ¼ cup cooked brown rice

SNACKHEALTHY BANANA BREADOriginal recipe: Sunday week 1

BREAKFASTGRANOLA DUST PORRIDGE WITH BANANA AND BERRIESTo make granola dust (32 portions):• 1kg rolled oats• 250g unsalted mixed nuts• 100g mixed seeds• 250g mixed dried fruit• 3 Tbsp. quality cocoa powder• 1 Tbsp freshly ground coffee• 1 large orange

For porridge:• 200mL milk of your choice• 1 ripe banana• 1 handful frozen raspberries

(or whatever frozen fruit you have)

Preheat oven to 180⁰C. Place the oats, nuts and seeds in your largest roasting tray. Toss together and roast for 15 minutes, stirring half way. Stir in dried fruit, cocoa and coffee, and finely grate over the orange zest, then, in batches, blitz into a rough powder in a food processor. Store in an airtight container.For porridge: add granola dust and milk to a saucepan. Stir continuously until thickened. Remove from heat and top with fruit.Credit: Everyday super food, Jamie Oliver

SNACKCHILLI ROASTED TRAIL MIXOriginal recipe: Monday week 2

LUNCHQUICHE LORRAINEOriginal recipe: Sunday week 3

Per serve: • 1 cup mixed leaves• ¼ Lebanese cucumber, chopped• ¼ punnet cherry tomatoes, quartered• ½ Tbsp balsamic vinegar• 1 tsp EVOO

SNACKCHEESE & TOMATO ON BISCUITSOriginal recipe: Monday week 4

DINNERHONEY CHICKEN STIR FRYOriginal recipe: Tuesday week 2

Per serve: • ½ cup cooked brown rice

SNACKYOGHURT BARKOriginal recipe: See Saturday week 1


Week 4 Recipes

BREAKFASTPEANUT BUTTER AND BANANA TOAST• 1 Tbsp peanut butter• 1 banana, chopped • 1 tsp honey• Pinch of ground cinnamon (if you like)• 2x slices wholegrain or wholemeal bread, toasted

Top bread with peanut butter, banana and honey. Sprinkle over cinnamon


LUNCHEASY TUNA SALAD• 35g mixed salad leaves• ½ carrot, cut into ribbons using a peeler• 40g cherry tomatoes• 20g reduced fat feta cheese• ¼ cup raw quinoa• ½ cucumber, cut into discs• ¼ capsicum, chopped• 6 olives• 1x95g tin tuna in oil, drained and flaked (in olive oil if

available)

Dressing:• 1 tsp. lemon juice• 1 Tbsp. vinegar• 1 tsp wholegrain mustard

Cook quinoa according to packet instructions. Combine all ingredients in a large bowl and toss to combine. Make up dressing in a small jar and shake. Pour over salad and enjoy.

SNACKNo Snack

DINNERGRILLED CHICKEN BREAST WITH BAKED VEG AND SALADOriginal recipe: See Monday dinner


SNACKBERRY ICE-BLOCKOriginal recipe: see Saturday week 2

Thursday


Week 4 Recipes

FridayBREAKFASTSOFT BOILED EGGS WITH SMOKED SALMON AND AVOCADO• 2 eggs• 25g smoked salmon• ¼ avocado, smashed• 1-piece wholemeal bread• ¼ punnet cherry tomatoes

Bring a small saucepan of water to the boil. Place eggs gently in the water and cook for 5 minutes. Remove from water and refresh under cold water. Meanwhile, cook bread and arrange avocado and salmon on top. Once cooled, remove shell from eggs and place on salmon and avocado. Season with salt and pepper and serve with cherry tomatoes.Vegetarian option: omit salmon

SNACK1x small tub yoghurt

LUNCHGRILLED CHICKEN BREAST WITH BAKED VEG AND SALADOriginal recipe: see Monday dinner


SNACKMUESLI SLICEOriginal recipe: see Saturday Week 1

DINNERPORK CUTLETS WITH WARM CHICKPEA SALADMakes 2 serves

• 2 x 125g pork loin cutlets• ½ large red onion, thinly sliced• 3 cloves garlic, thinly sliced• 125g cherry tomatoes, halved• 1 x 400g tins no-added-salt chickpeas,

rinsed and drained• ½ bunch asparagus• 60g pitted olives, thinly sliced lengthwise• 50g baby spinach leaves• ½ Tbsp. balsamic vinegar• lemon wedges, to serve

Preheat oven to 160°C. Place a large frying pan over high heat and spray with oil. Cook pork for 2 minutes each side, or until golden brown. Transfer onto a baking tray and roast for 10 minutes, or until cooked to your liking. Boil small pot of water and add asparagus, cook for 4 minutes, or until tender. Meanwhile, return pan to medium heat and respray with a little oil. Add onion and cook, stirring occasionally, for 5 minutes or until soft. Add garlic, cook for 1 minute. Add tomatoes, cook, stirring occasionally for 2 minutes. Add chickpeas, olives and spinach. Cook, stirring, for 2–3 minutes, or until spinach is just wilted and chickpeas are heated. Stir through balsamic. Season with freshly cracked black pepper. Divide chickpea salad and asparagus in half, top each with a pork cutlet and lemon wedges. Save one serve for early next week.Credit: Healthy Food Guide

SNACKNo Snack


Week 4 Recipes

SaturdayBREAKFASTBANANA PANCAKESMakes 4 serves

• 1 cup wholemeal plain flour• 3 tsp baking powder• ½ cup oat bran• 200g low fat high protein Greek yoghurt

(such as Chobani)• ½ banana, mashed• 3 tsp EVOO• 1 tsp vanilla extract• 4 egg whites

To serve:• banana slices, to serve• cinnamon, to serve• honey, to serve

In a bowl, mix flour, baking powder and oat bran together. Set aside. In a separate bowl, mix together yoghurt, banana, olive oil, vanilla and 150ml of water. Pour into flour mixture and mix until just combined. In a separate bowl, beat egg whites for 3 minutes, or until firm peaks form. Stir one-third of the egg whites through pancake batter. Fold in remaining egg whites. Heat a large, non-stick frying pan over a medium heat. Spoon 1/4 cup batter into pan and cook for 2 minutes. Flip and cook for a further 1 1/2 minutes, or until golden on both sides. Repeat with remaining batter. Reserve 3 serves for snacks for next week. Top remaining serve with sliced banana, cinnamon and honey.

SNACK1x medium piece seasonal fruit

LUNCHTURKEY BURGERSMakes 4 burger patties

Turkey mix:• 450g turkey mince• 2 tsp garlic powder• 2 tsp Worcestershire sauce• 1 tsp lemon pepper (or cracked pepper)• Salt and pepper, to taste

Add ins, per serve:• 30g low fat cheese • 20g mixed leaves• 1/3 cucumber, sliced• ½ tomato, sliced• Per serve: • 1 small hamburger roll

Combine all ingredients from turkey mix, but don’t overmix. Divide meat into 4 equal sized balls. Preheat a large frying pan over high heat for a couple of minutes. Place ½ of the balls in the pan and immediately push down with a spatula or burger press. Allow burgers to cook until well browned, less than a minute. Carefully remove burger patties from pan and set aside. Repeat with remaining balls. Once cooked, construct your burger: slice bun in half; cut each burger patty in half and top with cheese, leaves, cucumber and tomato. Freeze 3 balls. Credit: TRK first 100


DINNERBEEF AND BEANS TACOSMakes 4 serves

• Cooking oil spray• 1 brown onion, finely chopped• 2 stalks celery, finely chopped• 2 teaspoons taco seasoning• 250g lean beef mince• 400g can chopped tomatoes• 400g can no-added-salt red kidney beans, rinsed• 70g black beans, rinsed

To serve:• 2 taco shells per serve, warmed• grated carrot• 1 Tbsp. salsa, per serve• ¼ avocado, per serve• 35g low-fat yoghurt, per serve

Spray a heavy-based pan with cooking oil. Cook onion and celery over medium-low heat, stirring occasionally for 6–7 minutes. Add taco seasoning, stirring for 1–2 minutes. Add mince, stirring with a wooden spoon, for 5 minutes, until browned. Add tomatoes and both beans. Bring to the boil, reduce heat to low and simmer, stirring frequently, for 10 minutes, or until thick. Divide mince into 4 serve. Serve one portion mince mixture with taco shells, carrot, salsa, avocado and yoghurt. Vegetarian option: swap beef mince for 1x 400g can no-added-salt red kidney beansCredit: Healthy Food Guide

SNACKCHILLI ROASTED TRAIL MIXOriginal recipe: Monday week 2


Week 4 Recipes

SundayBREAKFASTGRANOLA WITH YOGHURT AND BERRIESOriginal recipe: Wednesday week 1

Per serve:• 75g plain Greek yoghurt• ½ cup mixed berries

SNACKCHEESE & TOMATO ON BISCUITSOriginal recipe: Monday week 4

LUNCHTHAI BEEF, CHILLI & BASIL STIR FRYOriginal recipe: Sunday week 3

SNACKNo Snack

DINNERCURRIED LENTIL PIESMakes 4 serves

• 2 Tbsp. EVOO• 1 brown onion, chopped finely• 2 cloves garlic, crushed• 2 tsp finely grated fresh ginger• 1 long red chilli, chopped finely• 1 large carrot, chopped coarsely• 2 tsp mustard seeds• 2 tsp ground cumin• 2 tsp ground coriander• 1 tsp ground turmeric• 300g brown lentils• 1x 400g can crushed tomatoes• 1 ¾ cups vegetable stock• 195mL light coconut milk• 60g (1/2 cup) frozen peas • ½ cup chopped fresh coriander• 600g pumpkin, chopped coarsely• 2 potatoes (400g), chopped coarsely• 60g butter

Heat EVOO in a large saucepan over high heat; cook onion, garlic, ginger, chilli, celery and carrot, stirring, for 5 minutes or until vegetables soften. Add spices; cook, stirring, until fragrant. Add lentils, tomatoes and stock; simmer, covered, stirring occasionally, for 1 hour or until lentils are tender. Stir in coconut milk, peas and coriander. Season to taste. Meanwhile, boil steam or microwave pumpkin and potato until tender; drain. Mash pumpkin and potato with butter in a medium bowl until smooth. Preheat oven to 220⁰C. Oil a medium ovenproof dish. Spoon lentil mixture into dish; top with mashed pumpkin mixture. Bake pie for 20 minutes or until browned lightly. Divide into 4 serves; freeze 3. Credit: Women’s weekly: Casseroles and Curries

SNACKNo Snack

Week 4 - livefit247.com€¦ · Original recipe: see Saturday Week 1 DINNER PORK CUTLETS WITH WARM...

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Transcript of Week 4 - livefit247.com€¦ · Original recipe: see Saturday Week 1 DINNER PORK CUTLETS WITH WARM...