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One Week 'Getting Back into Shape' Menu
To help you get back into shape, a weeks menu of about 5000 KJ or 1200 calories can be followed. This can be adapted for to 2 or more people by simply increasing quantities.
THESE MENUS ARE PLANNED TO GIVE YOU:
BREAKFAST 840- 1045 KJ ( 200 - 250 calories)
LUNCH 1255 –1465 KJ (300 - 350 calories)
DINNER 1255- 1465 KJ ( 300- 350 calories)
Supplement with 2 extra serves of dairy and fruit throughout the day to equal about 5000KJ or 1200 calories .
Tsp= teaspoon, Tabsp= tablespoon, g= grams
All menus are 1 serve.
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
B R E A K F A S T | Cereal with Banana 2 Weet Bix™ plus 1 small sliced banana & ½ cup non-fat milk. |
Savoury Baked Beans on Toast Stir-fry ¼ chopped onion, ½l apple in non-stick pan. Add ½ cup baked beans & reheat. Serve with 1 dry multi grain toast. |
Nutty Yoghurt Fruit Surprise 1 diet yoghurt with 1 cup chopped melon & 10 sultana grapes & 1 Kiwi fruit &. Sprinkle with 2 tsp of chopped walnuts or pecans. |
Grilled Cheese and Tomato Place 2 slice-of 7% fat cheese & 1 sliced tomato on 2 slices dry multigrain toast & grill. |
Grapefruit with Cereal ½ grapefruit, 2/3 cup Allbran? with 2/3 cup non-fat milk. |
Fruit & Yoghurt with Peanut Butter and Toast ½ carton non- fat yoghurt with 1 sliced peach. Plus 1 multi-grain toast with 2 teaspoons peanut butter. |
Mushrooms and bacon on Toast Stir-fry 10 mushrooms in a non-stick pan with 1 tsp marg & 1 slice of 95% fat free bacon. Serve with 1 dry Multi-grain toast. |
L U N C H | Chicken Lavash Wrap with Fruit Lavash bread filled with 60 g shaved chicken, green salad & Fruit chutney. 1 orange. |
Cottage Cheese and Fruit Place 150g creamed cottage cheese in a lettuce cup. Add 3 to 4 pieces of chopped fruit (eg red apple, 1/2 cup rockmelon, 1 red plum with 1 passionfruit). |
Roast Beef Sandwich Multi-grain sandwich with horseradish cream & 60 g shaved roast beef, lettuce & cucumber. Plus 12 grapes. |
Tuna Salad Wrap Fill mountain bread with 1 cup green salad & 150 g seasoned tuna in spring water. Roll, cut in half on an angle & serve. |
Commercial Sushi lunch box | Chicken, Cheese & Salad roll One multigrain roll with 60 g skinless lean chicken, 20 g 7% fat cheese, salad & 2 tsp 3% fat mayonnaise. |
Cold Meat and Salad with dinner roll 60 g lean cold meat, 20 g low fat fetta cheese, ½ egg, salad greens & tomato. Wholemeal dinner roll no spread. |
D I N N E R | Zucchini Pasta Bean Bake Spray 1 small casserole dish with oil. Cover bottom with ½ cup cooked macaroni, 1 small sliced Zucchini followed by 125 grams drained canned kidney beans. Pour over ½ cup Pasta tomato sauce and sprinkle with 1 tabsp Parmesan cheese. Bake in 180ºC oven for 30 minutes. |
Steak Diane Cut shallow slits in 120 g lean steak and fill with grained mustard & garlic. Pan fry steak in a non-stick pan until medium rare. Remove to keep warm. Mix 1 tsp Worcestershire sauce, 2 tsp tomato paste & 1 tabsp low fat evaporated milk together in pan until thick and smooth. Pour over steak and serve with 2 small new potatoes, broccoli & grilled tomato. |
Stir fry with Noodles Stir- fry 1 tsp ginger, ½ small onion in 1 tbsp stock in non-stick pan. Add 100 grams scallops or other seafood & cook for 5 minutes more. Remove and keep warm. Stir-fry 2 cups mixed vegs-capsicum, mushroom, carrot, cauliflower, in 2 tabsp of stock & 2 tsp soy sauce. Return scallops, reheat & sprinkle on a few drops of sesame oil. Serve immediately with 1 cooked 40 g cake of dry instant noodles. |
Thai Beef Salad Prepare 3 cups of mixed Asian greens including ¼ cup each chopped coriander & parsley. Grill 100 g lean steak, rest for 5 minutes & then thinly slice on diagonally. Toss in a mixture of each 2 tsp lemon juice & sugar plus 1 tabsp fish sauce& ½ tsp chopped red chilli. Serve steak arranged over greens with sliced cherry tomatoes. Dessert ½ cup fruit salad in natural juice, drained. |
Fish & Chips with Cole Slaw Bake 1- 70g portion extra light frozen fish with 100 g Canola Oven Fries?. Serve with 1cup coleslaw made with cabbage & dressing from 1 tabsp 3% fat mayonnaise, 2 tsp non-fat milk & ½ tsp sugar. |
Tandoori Chicken with Brown Rice & Green Salad Toss 100 g skinless cubed chicken breast with Tandoori paste made from 1 tabsp non-fat yoghurt, 1 tsp lemon juice, ½ tsp each grained mustard & oil plus a dash of ginger, cumin, coriander, & turmeric. Stir-fry in non-stick pan or BBQ for 7 minutes. Serve with ¾ cup cooked brown rice (1/4 c raw) & 1 cup green salad with no oil dressing. |
Pork Tenderloin Teriyaki with Cous Cous & Vegetables Marinade 150 g pork tenderloin in 2 tabsp Teriyaki sauce with 2 tsp chopped chives & 1 crushed cloves garlic for 3 to 4 hours. Bake 180?C for 15 to 20 minutes. Slice & serve with asparagus, carrots, cauliflower and ½ c cooked cous cous. |
Added to site on : Tuesday, 28 December 2010