Each day’s menu gives you roughly:

30g fibre to keep you satisfied and maintain good gut health

Plenty of low GI carbs to balance blood sugar levels

2-3 healthy snacks to help maintain energy levels

Snack Options: (Choose 2-3 each day, depending on your activity level)

QE Vegie sticks + 2 tb QE hummus

Small tub of Greek yoghurt + 1 piece of fruit

1 pc fruit and handful QE mixed nuts

1 small vegie juice + a handful of nuts

One protein ball + herbal tea

30g QE cashew butter + and 1 pc fruit

Meal Planner 1

Week 1BreakfastLunchDinner
MondayChia Berry Parfait
2 tb chia seeds, 100g Greek yoghurt. Set overnight. Top with blueberries, 1 tb of coconut flakes and 1 tb crushed walnuts.
Dijon Chicken Wrap
100g poached chicken breast, shredded, 1 tsp Dijon mustard, 1 tsp Greek yoghurt, 1 cup baby spinach, 1 small wholegrain wrap.
+ 1 pc fruit
Chicken Parmigiana
(see recipe)
TuesdayHigh-Fibre Smoothie
1 cup mixed berries, ½ cup rolled oats, 1 tb chia seeds, 1 cup milk, 2 tb Greek natural yoghurt + 1 slice of multigrain toast with 1 tsp QE nut butter
Sweet Potato & Haloumi Salad
2 cups cooked sweet potato, chopped, 40g grilled haloumi, 1 cup rocket, 1 tb pepitas, 1 cup cooked quinoa*, cherry tomatoes, drizzle extra virgin olive oil.
*Cook a large batch of quinoa and keep in the fridge for up to 4 days
Moroccan Beef Koftas
(see recipe)
WednesdayGreen Breakfast Bowl
½ cup cooked quinoa, 1 poached or boiled egg, ¼ avocado, 1 cup sautéed kale, 1 tb pepita seeds, drizzle olive oil.
+ latte
Tuna Rice
1 small can of tuna, 1 cup microwave mixed grains, 2 cups of cooked bock choy, 1 tsp sesame seeds. Drizzle 1 tsp extra virgin olive oil and salt-reduced tamari.
Baked Parmesan Crusted Salmon & Cauliflower Mash
200g Atlantic salmon, 1 egg, ¼  cup breadcrumbs. Mash: 2 cups cooked cauliflower, 1 tspn tasty cheese,  grated, ¼ cup milk. Serve with garden salad.
+ 2 squares dark chocolate
ThursdaySunflower and Avo Toast
Smash ¼ avocado on 1-2 slices wholegrain sourdough toast, top with 1 tb sunflower seeds, salt and pepper to taste, squeeze of fresh lemon juice.
Falafel & Tzatziki Wrap
1 slice whole grain, 3 QE falafels, ½ Roma tomato, sliced, 2 tbsp Tzatziki, handful rocket]
+ 1 apple
Honey Mustard Chicken
(see recipe)
FridayFruit & Nut Muesli
[1/2 – 1 cup untoasted muesli topped with 200ml milk, 1 medium banana, ½ cup berries, 1 tb yoghurt.
Spinach & Haloumi Frittata
(See recipe)
Homemade Pizza
1 slice Lebanese bread + 2 tb tomato paste + topped with feta and roasted vegetables.
SaturdayBuckwheat Pancakes
3 x medium sized pancakes, ½ banana. ½ cup blueberries, 100g Natural yoghurt
1 small glass of freshly squeezed orange juice
Warm Roast Chicken Salad
120g skinless roasted chicken, shredded, 1 cup cooked quinoa*, 1 cups of mixed salad, 1 tbsp dried currants, 30g feta, drizzle olive oil and freshly squeezed lemon.
*Cook a large batch of quinoa and keep in the fridge for up to 4 days.
Slow Cooked Lamb
120g lamb shoulder, 1 cup cous cous, cooked: 1 tb currants, 1 tspn mint, drizzle olive oil. Serve with 2 cups steamed green veg
SundayTurkish Eggs (Cilbir)
(See recipe)
Warm Rice Salad
125g microwavable brown rice, 150g baby spinach, 95g three-bean mix, 30g feta, garnish with
Green Chicken & Zucchini Curry
100g chicken thigh, ¼ tsp ginger, ¼ tsp essentials green curry paste, ½ cup coconut milk, 1 cup broccoli florets ½ cup zucchini, sliced. Serve with 1 cup cooked rice basmati rice.