Week 3€¦ · FRUIT 1 small banana 70g frozen raspberries 4x medium pieces seasonal fruit (150g each) 140g mixed berries 300g mango 1 passionfruit VEGETABLES 3 zucchinis 4 spring

Menu Plan • Shopping list • Recipes livefit247.com

Week 3 Recipes

MENU PLAN • SHOPPING LIST • RECIPES

Week 3


MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BreakfastBanana and maple berry

smoothie

Cheesy scrambled

eggs

Granola with yoghurt and

berries

Mango coconut

smoothie

Mushroom and

vegemite eggs

Breakfast burrito

Overnight oats soak overnight

Snack Chilli roasted trail mix

1x medium piece

seasonal fruit

Carrot and celery sticks with hummus

Cheese and tomato on

biscuits

1x small tub yoghurt


Chilli roasted trail mix

Lunch

Cannellini bean,

zucchini and pesto salad

Cannellini bean,

zucchini and pesto salad

Chicken melt Summer stuffed veges

Sweet potato,

zucchini and herb frittata with salad

Thai beef, chilli & basil

stir fry

Quiche lorraine

Snack


(170g) with 30g nuts

Cheese and tomato on

biscuitsNo snack Muesli slice

Carrot and celery sticks with hummus

Muesli sliceCheese and tomato on

biscuits

DinnerSummer stuffed veges

5 spice salmon with stir fry veg

One pot chicken and greens with

rice

Ratatouille with eggs Beef goulash

Moroccan lamb

kebabs with couscous and salad

Thai fish curry

Snack Berry ice – block

1x serve yoghurt bark

1x medium piece

seasonal fruit

Berry ice – block

1x medium piece

seasonal fruit

1x medium piece

seasonal fruit

Healthy banana bread

All recipes are one serving unless stated

Week 3 Menu Plan


FRUIT ❏ 1 small banana ❏ 70g frozen raspberries ❏ 4x medium pieces seasonal fruit (150g each)

❏ 140g mixed berries ❏ 300g mango ❏ 1 passionfruit

VEGETABLES ❏ 3 zucchinis ❏ 4 spring onions ❏ 4 ½ large tomatoes ❏ 1 small (250g) eggplant ❏ 1 ¾ brown onions ❏ 8 cloves garlic ❏ 1 ¼ large capsicums (preferably red)

❏ 2 small red capsicums ❏ 2 medium carrots (140g each) ❏ 4 stalks celery ❏ ¼ avocado ❏ 120g button mushrooms ❏ 70g mixed salad leaves ❏ ¾ Lebanese cucumber ❏ 1 large red onion ❏ 150g snow peas ❏ 1 ½ bunches bok choy ❏ ¼ savoy cabbage ❏ ½ punnet cherry tomatoes ❏ ½ bunch asparagus ❏ ½ lemon

DAIRY ❏ 280g high protein Greek yoghurt (such as Chobani)

❏ 530mL milk of your choice ❏ 3x small tubs yoghurt (170g) ❏ 45g reduced-fat feta ❏ 200g light tasty cheese ❏ 75mL light coconut milk

NUTS, SEEDS & GRAINS ❏ 20g pine nuts ❏ 30g nuts (of your choice) ❏ 65g raw quinoa ❏ 4 pieces wholemeal or wholegrain bread

❏ 6 grainy biscuits (such as Ryvitas) ❏ 100g brown rice ❏ 1 wholemeal tortilla ❏ 450g packet thin hokkien noodles ❏ 40g raw couscous ❏ 60g rolled oats

MEAT & SIMILAR PRODUCTS ❏ 1x 400g tin cannellini beans ❏ 125g lean beef mince ❏ 11 eggs ❏ 200g hummus ❏ 80g cooked chicken ❏ 50g tinned black beans ❏ 400g beef fillet steaks ❏ 750g diced leg of lamb ❏ 75g shaved ham ❏ 2 firm white fish fillets (approx. 150g each)

HERBS & SPICES ❏ Large bunch fresh basil leaves ❏ 1 tsp paprika ❏ 1 tsp dried red chilli flakes ❏ 1 Tbsp. finely chopped coriander ❏ Pinch cayenne pepper ❏ 3 Tbsp. fresh coriander ❏ Salt ❏ Pepper ❏ 2 Tbsp. Moroccan spice ❏ 3 Tbsp. chopped fresh parsley ❏ 4 Tbsp. chopped fresh mint ❏ Pinch of dried oregano ❏ ½ tsp ground cumin seeds ❏ 1 fresh green chilli ❏ ½ tsp ground coriander seeds

LIQUIDS ❏ 10mL maple syrup ❏ 100mL EVOO (extra virgin olive oil) ❏ 50mL balsamic vinegar ❏ cooking oil spray ❏ 250mL coconut water ❏ 10mL sesame oil ❏ 80mL sweet chilli sauce ❏ 40mL reduced-salt soy sauce

OTHER ❏ 50g store bought pesto ❏ 1 tsp vegemite ❏ 50g salsa ❏ 6 bamboo skewers ❏ Reduced salt chicken stock ❏ 50g tzatziki ❏ 4 sheets filo pastry

OPTIONAL EXTRAS FOR VEGETARIAN OPTIONS

❏ 100g lentils ❏ 2Tbsp. hummus ❏ 400g tofu

Week 3 Shopping List

Transfer mushrooms from plastic to a brown paper bag to help them last longerTip!


Week 3 Recipes

Monday BREAKFASTBANANA AND MAPLE BERRY SMOOTHIE• 1 small banana, chopped• ½ cup (70g) frozen raspberries• 105g high protein Greek yoghurt (such as Chobani)• 90mL milk of your choice• 1 tsp maple syrup

Blend or process ingredients until smooth. Serve over crushed ice or ice cubes.Credit: Women’s Weekly Smoothies & Juices

SNACKCHILLI ROASTED TRAIL MIXOriginal recipe: Monday week 2

LUNCHCANNELLINI BEAN, ZUCCHINI AND PESTO SALADMakes 2 serves

• 2 zucchinis, shredded with a julienne peeler or vegetable peeler

• 1x 400g tin cannellini beans, drained and rinsed• 4 spring onions, thinly sliced• 1 Tbsp. pine nuts, roasted• Small handful fresh basil leaves• Dressing:• 2 Tbsp. EVOO• 2 tsp balsamic vinegar• Black pepper• 4 Tbsp. store bought pesto

Divide ingredients (except dressing) into 2 containers. Make up dressing and keep separate until use.Credit: Healthy Food Guide

SNACK1x small tub yoghurt (170g) with 30g nuts

DINNERSUMMER STUFFED VEGESMakes 2 serves

• 65g raw quinoa, rinsed and drained• 2 large tomatoes• 1 small (250g) eggplant• cooking oil spray• ½ onion, finely chopped• 2 cloves garlic, crushed• 1 tsp paprika• Pinch dried red chilli flakes• 125g lean beef mince• 30g reduced-fat feta• 1 Tbsp. finely chopped coriander• 1 large capsicum, halved, deseeded (preferably red)

Preheat oven to 160°C. Line a large baking tray with non-stick baking paper. Place quinoa into a small saucepan with ¾ cup water and bring to the boil. Reduce heat to low, cover and simmer for 12 minutes, or until water is absorbed. Remove from heat, set aside to cool. Meanwhile, cut tops off each tomato. Scoop out flesh and pulp, and reserve, leaving a 1cm-thick shell. Roughly chop reserved tomato flesh. Halve eggplant lengthwise, scoop out flesh, leaving a 1cm-shell, finely chop flesh and reserve. Place a large non-stick frying pan over medium heat and spray with oil. Add onion, cook stirring occasionally, for 3–4 minutes or until soft. Add reserved eggplant, garlic, paprika and chilli flakes, cook for 2 minutes more. Place onion mixture into a large bowl with reserved tomato pulp, cooked quinoa, mince, feta and coriander. Stir until all ingredients are well combined and season with black pepper. Stuff tomatoes, capsicum and eggplant shells with the quinoa mixture. Place eggplants and capsicums onto prepared tray. Bake in preheated oven for 10 minutes. Add tomatoes to tray and return to oven for a further 20–25 minutes, or until vegies are tender, stuffing is golden and mince is cooked through.Vegetarian option: swap beef mince with 100g lentils, soaked overnight. Pre cook and add in with eggplant and spices.Credit: Healthy Food Guide

SNACKBERRY ICE-BLOCKOriginal recipe: see Saturday week 2


Week 3 Recipes

TuesdayBREAKFASTCHEESY SCRAMBLED EGGS• 2 eggs• Dash of milk• ½ tsp olive oil• 1 piece wholemeal or wholegrain bread, toasted• 20g light tasty cheese

Crack eggs into a bowl and add milk, whisk to combine. Add in cheese and stir in. Add olive oil to a small frying pan over medium heat. Once warm, add eggs and cheese and stir until cooked. Serve with bread.

SNACK1 medium piece seasonal fruit

LUNCHCANNELLINI BEAN, ZUCCHINI AND PESTO SALADOriginal recipe: see Monday lunch

SNACKCHEESE AND 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.

DINNER5 SPICE SALMON WITH STIR FRY VEGOriginal recipe: see Sunday week 2

SNACKYoghurt barkCredit: Healthy Food Guide

BREAKFASTGRANOLA WITH YOGHURT AND BERRIESOriginal recipe: Wednesday week 1

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

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

LUNCHCHICKEN MELT• 2x slices wholemeal bread• ¼ avocado• 80g cooked chicken, skin removed• ½ tomato, sliced• 40g low fat tasty cheese, sliced or grated

Turn on toaster (if available). Arrange ingredients in bread and place in toaster to cook until desired.Vegetarian option: remove chicken and swap with 2Tbsp. hummus

DINNERONE POT CHICKEN AND GREENS WITH RICEOriginal recipe: see Sunday week 1

Per serve:½ cup cooked rice

SNACK1x medium piece seasonal fruit

Wednesday


Week 3 Recipes

BREAKFASTMANGO COCONUT SMOOTHIE• 250mL coconut water• 300g mango, peeled and chopped• 100g Greek style yoghurt• Pulp of 1 passionfruit (to serve)

Blend all ingredients until smooth. Top with passionfruit and add volume by adding ice (if desired).



LUNCHSUMMER STUFFED VEGESOriginal recipe: see Monday dinner

SNACKMUESLI SLICEOriginal recipe: see Saturday Week 1

DINNERRATATOUILLE WITH EGGSOriginal recipe: see Sunday week 1

Per serve:2 eggs, cooked however you like them

SNACKBERRY ICE-BLOCKOriginal recipe: see Saturday week 2

BREAKFASTMUSHROOM AND VEGEMITE EGGS• 1 piece wholemeal or wholegrain bread• 1 cup button mushrooms, sliced• 1 tsp vegemite• 2 large eggs• Pepper• Pinch cayenne pepper

Toast bread. Put a small non-stick frying pan on a medium heat and wipe with a piece of oiled paper towel. Add the sliced mushrooms and vegemite to the pan with a splash of water. Cook for a few minutes while you beat the eggs and pepper. Pour eggs into pan and stir every 10 seconds with a rubber spatula until cooked to your liking. Serve on the toast with a pinch ofcayenne pepper.Credit: Everyday Superfoods, Jamie Oliver

SNACK1x small tub yoghurt

LUNCHSWEET POTATO, ZUCCHINI AND HERB FRITTATA WITH SALADOriginal recipe: see 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)Credit: Healthy Food Guide

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

DINNERBEEF GOULASHOriginal recipe: see Saturday week 2

SNACK1x medium piece seasonal fruit

Thursday Friday


Week 3 Recipes

SaturdayBREAKFASTBREAKFAST BURRITO• 2 eggs• ¼ brown onion, thinly sliced• 1 tsp olive oil • ¼ red or green capsicum, deseeded and diced• 50g tinned black beans• 1 wholemeal tortilla, warmed• 15g reduced-fat feta cheese, crumbled• 2 Tbsp salsa• 1 tsp fresh coriander, if desired• Salt and pepper, to taste

In a small bowl, combine eggs, salt, pepper and onion and stir well. Add olive oil to medium pan and put over medium – high heat. Add capsicum and cook, stirring for about 3 minutes or until it begins to soften. Reduce heat to medium, pour in egg mixture and cook, stirring often, for a further 1-2 minutes or until egg sets. Put bean in micro – wave safe bowl and microwave on high for about 1 minute or until heated through. Spoon cooked egg mixture onto tortilla. Top with beans, cheese, salsa and coriander (if using). Serve immediately.Credit: Good Food Made Simple: Healthy

SNACK1x small tub yoghurt

LUNCHTHAI BEEF, CHILLI AND BASIL STIR FRY Makes 4 serves

• 450g packet thin hokkien noodles• 1 tsp sesame oil• 400g beef fillet steaks, trimmed, thinly sliced• 2 small red capsicums, thinly sliced• 1 large red onion, cut into thin wedges• 150g snow peas, trimmed, halved diagonally• ½ bunch bok choy, roughly chopped• ¼ savoy cabbage, chopped• 4 Tbsp. sweet chilli sauce• 2 Tbsp. reduced-salt soy sauce• 1 cup Thai basil (plus extra to serve)

Prepare noodles following packet directions. Place a wok or large frying pan over high heat and add sesame oil. Cook beef in batches, stirring, until browned all over. Remove from pan. Add capsicum and onion to the heated wok or pan. Cook, stirring, for 5 minutes or until almost tender. Add snow peas, noodles, beef and sauces. Cook, stirring, for 3–4 minutes, or until heated through. Stir in Thai basil before serving. Freeze remaining 3 serves. Vegetarian option: swap beef fillet with 400g tofuCredit: Healthy food guide

SNACKMUESLI SLICEOriginal recipe: see Saturday week 1

DINNERMOROCCAN LAMB KEBABS WITH COUSCOUS AND SALADMakes 6 serves

• 6 bamboo skewers, soaked for 15 minutes• 750g diced leg of lamb, trimmed of fat• 6 cloves garlic, crushed• ½ lemon, juiced• 2 Tbsp. Moroccan spice• 3 Tbsp. chopped fresh parsley• 3 Tbsp. chopped fresh mint• Per serve (cous cous)• 40g raw cous cous• ¼ cup hot chicken stock• Per serve (salad):• ¼ punnet cherry tomatoes, halved• ¼ Lebanese cucumber, chopped• 1 tsp EVOO• Pinch of dried oregano• 2 Tbsp. tzatziki (to serve)

Combine lamb, garlic, spice, parsley, mint and half the lemon juice in a bowl. Leave in the fridge to marinate for 1 hour or overnight. Heat grill to high. Thread pieces of lamb onto skewer. Grill for 5-6 minutes, turning skewers to cook evenly. For rarer lamb, cook for only 3 minutes. Meanwhile, place couscous in a heatproof bowl with hot stock. Cover bowl; leave to stand for 5 minutes. Fluff couscous with a fork to separate grains. Prepare the salad: cherry tomatoes, cucumber, oregano and EVOO. Serve with the lamb, couscous and tzatziki. Freeze remaining serves of kebabs.Credit: Healthy Food Guide

SNACK 1x medium piece seasonal fruit


Week 3 Recipes

SundayBREAKFASTOVERNIGHT OATS• ½ cup rolled oats• ¾ cup milk, plus ½ cup for serving• ½ cup mixed berries, fresh or frozen

In a cereal bowl, add the oats and ¾ cup milk. Stir to combine, cover and place in fridge overnight. The next morning, add in the other ½ cup milk and mixed berries.

SNACKCHILLI ROASTED TRAIL MIXOriginal recipe: see Monday week 2

LUNCHQUICHE LORRAINEMakes 3 serves

• 4 sheets filo pastry• 3 eggs• ½ cup milk of your choice• ½ bunch asparagus, chopped, (reserve tips), halved• 75g shaved ham, torn• ½ brown onion, chopped• 20g grated reduced-fat cheddar• Per serve: • 1 cup mixed leaves• ¼ Lebanese cucumber, chopped• ¼ punnet cherry tomatoes, quartered• ½ Tbsp balsamic vinegar• 1 tsp olive oil

Preheat oven to 160°C. Spray a 22cm springform pan with oil. Place filo sheets on a clean surface. Cover with a damp tea towel. Spray 1 sheet with olive oil. Place over base and side of pan. Repeat with remaining filo sheets, overlapping, to cover the pan completely. Tuck the pastry edges into the side of the pan. Whisk eggs and milk together in a large jug. Season with cracked black pepper. Layer half of the asparagus, ham, shallots and half of the cheese on pastry base; repeat with second layer. Gently pour over egg mixture, then scatter with the remaining cheese and asparagus tips. Bake for 50 minutes, or until pastry is golden and filling is just set. Meanwhile, combine salad ingredients in a bowl. Drizzle salad with balsamic vinegar and olive oil. Toss salad gently to combine. Serve the quiche with salad.Vegetarian option: omit hamCredit: Healthy Food Guide



DINNERTHAI FISH CURRY WITH GREENSMakes 2 serves

• 1/2 Tbsp. EVOO• ½ brown onion, sliced• ½ tsp cumin seeds, ground• 1 fresh green chilli, chopped• ½ tsp coriander seeds, ground• 2 Tbsp fresh coriander• ½ tsp chopped fresh mint• 75mL light coconut milk• 2 firm white fish fillets (approx. 150g each)• Salt and pepper• 1 zucchini, quartered• 1 bunch bok choy, chopped roughly• ¼ cup cooked brown rice (per serve)

Heat the oil in a large frying pan or shallow saucepan and add the onion. Fry over medium heat until transparent. Stir in the spices, and chilli and cook until fragrant. Add fresh coriander, mint and coconut milk, season with salt and pepper. Carefully place fish fillets in pan and cook for 10 – 15 minutes, or until fish flakes when tested with fork. Meanwhile, boil water in a separate saucepan and cook zucchini until tender. Drain water and set zucchini aside. Once fish is almost cooked, top with bok choy and cover with lid to cook. Serve curry with rice and zucchini. Credit: Good Food Made Simple: Healthy

SNACKHEALTHY BANANA BREADOriginal recipe: see Sunday week 1

Documents

Week 3€¦ · FRUIT 1 small banana 70g frozen raspberries 4x medium pieces seasonal fruit (150g each) 140g mixed berries 300g mango 1 passionfruit VEGETABLES 3 zucchinis 4 spring