Each day’s menu gives you roughly:

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

4 Week Meal Planner

Week 1	Breakfast	Lunch	Dinner
Monday	Chia 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)
Tuesday	High-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)
Wednesday	Green 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
Thursday	Sunflower 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)
Friday	Fruit & 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.
Saturday	Buckwheat 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
Sunday	Turkish 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 green curry paste, ½ cup coconut milk, 1 cup broccoli florets ½ cup zucchini, sliced. Serve with 1 cup cooked rice basmati rice.

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Week 2	Breakfast	Lunch	Dinner
Monday	High-fibre (HF) breakfast cereal 1 cup HF cereal with 200 ml milk, 1 banana, 2 tb Greek yoghurt.	Tuna Couscous Salad 1 small can tuna, 1 cup cooked couscous or quinoa*, 40g feta, 2 cups of mixed green salad, drizzle with olive oil and freshly squeezed lemon.   *Cook a large batch of quinoa and keep in the fridge for up to 4 days.	Ginger Shallot Barramundi  (See recipe)
Tuesday	QE Breakfast Smoothie (See recipe) + 1 slice of multigrain toast with 1 tsp QE nut butter	Ham, Cheese & Sundried Melt 1 wholemeal pita bread, topped with 50g shaved ham, 30g Bocconcini, 1 tb sundried tomato, handful chopped basil + 1 pc fruit	Chickpea & Cauliflower Curry 100g chickpeas, 2 cups cauliflower, 1 tbsp cashews, 1 cup  coconut milk + 1 cup cooked rice   + 2 scoops of fruit-based gelato
Wednesday	Ricotta Raisin Toast 2 slices raisin toast, 1 tb ricotta + 1 small banana + flat white	Vegan Wrap [1 wholegrain wrap, 1 serving of ‘WILDLY GOOD’ vegie pattie, sliced, 1 tbsp hummus, tomato and lettuce] +   1 pc fruit	Grilled Chicken and Haloumi Skewers (See recipe)
Thursday	Muesli 1 cup natural muesli, 150 ml milk, 100g  yoghurt, 1 kiwi fruit, chopped, 2 tsp LSA mix +	Minestrone Soup   1 Key ingredients soup, serve with 1 small wholegrain roll.	Miso Salmon Poke Bowl (see recipe)
Friday	Smashed Avo Toast   (See recipe)	Spinach & Haloumi Frittata (See recipe)	Sticky Meatballs (See recipe)   + 2 scoops of fruit-based gelato
Saturday	Fruity Toast [2 slices of grainy toast, 1 tbsp ricotta, 1 fig, sliced, drizzle honey]	Mushroom Omelet (See recipe)	Classic Beef Burger (See recipe)
Sunday	French Toast (See recipe)	Takeaway Sushi 1 salmon avo roll 1 vegie roll Edamame beans	Prawn San Choy Bau (See recipe)

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Week 3	Breakfast	Lunch	Dinner
Monday	Banana & Cinnamon Porridge ½ cup rolled oats with 150 ml milk, 1 small banana, chopped, sprinkle cinnamon and drizzle honey to taste	Chickpea Salad ¾ cup canned chickpeas, ½ cup cooked quinoa*, 1 cup spinach, 5 cherry tomatoes, 20g feta, olive oil and mustard dressing. + 1 pc fruit	Seared Salmon & Bean Puree 120g salmon, 2 cups white bean mash, 1 cup steamed green beans   + 100g natural yoghurt, drizzle honey.
Tuesday	QE Breakfast Smoothie (See recipe) + 1 slice of multigrain toast with 1 tsp QE nut butter	Vegie Pizza 1 QE Vegana pre-made pizza base with tomato sauce, topped with 50g shaved bocconcini, 6 cherry tomatoes, chopped, handful chopped basil 1 tb pine nuts. + 1 pc fruit	Lentil Bolognese 1 can lentils, drained, 1 carrot, 2 celery, stalks 1 passata jar, 1 tbsp onion, 1 clove garlic + 2 cups high-fibre spaghetti
Wednesday	Ricotta & Avocado 2 slices of sourdough toast, ¼ avocado, 2 tb ricotta]   + flat white	Vegetable soup (your Favourite Brand)	Crumbed Fish & Cauliflower Mash 200g white fish, 1 egg, 1 cup breadcrumbs. Mash: 2 cups cauliflower, 1 tsp tasty cheese,  grated, ½ cup milk. Serve with garden salad.   + 2 squares dark chocolate
Thursday	Green Smoothie 1 cup spinach or kale leaves, 1 green apple, 1 celery stick, 1 cup almond milk   + 1 slice of grainy toast with 1 tspn nut butter (optional)	Chicken & Pesto Wrap [1 slice mountain rye wrap, 80g grilled chicken, ½ roma tomato, sliced, 2 tb pesto, handful rocket] + 100g natural yoghurt serve with 1 small wholegrain roll.	Tofu, shitake mushrooms and cashew stir-fry 1 cup firm tofu, chopped, 1 cup mushrooms, ½ capsicum, ½ small onion, 1 cup bock choy + 1 tsp cashews + 1 cup cooked brown rice
Friday	Nutty Granola 3/4 cup granola or muesli, 1 cup milk, 100g Greek yoghurt, 1 cup berries.	Pre-Made Quinoa & Tabouli Salad From Salad Servers   + 1 pc fruit	Classic Beef Burger (See recipe)   + 2 scoops of fruit-based gelato.
Saturday	Fruity Toast [2 slices of grainy toast, 1 tbsp ricotta, 1 fig, sliced, drizzle honey]	Takeaway Sushi 1 salmon avo roll 1 vegie roll Edamame beans	Chicken Pesto Pasta with Asparagus (See recipe)
Sunday	Soft Boiled Eggs   Serve with 2 slice of sourdough toast + 1 small bottle of freshly squeezed QE OJ.	Leftover Chicken Pesto Pasta with Asparagus	Vegan Tacos with Apple Slaw   (see recipe)

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Week 4	Breakfast	Lunch	Dinner
Monday	Nutty Granola 3/4 cup granola or muesli, 1 cup milk, 100g Greek yoghurt, 1 cup berries.	Chickpea Salad ¾ cup canned chickpeas, ½ cup cooked quinoa*, 1 cup spinach, 5 cherry tomatoes, 20g feta, olive oil and mustard dressing. + 1 pc fruit	QE Peanut Butter Chicken (See recipe)
Tuesday	Chia Berry Parfait 2 tb chia seeds, 100g Greek yoghurt. Set overnight. Top with blueberries, 1 tb of coconut flakes and 1 tb crushed walnuts.	Ham, Cheese & Sundried Melt 1 wholemeal pita bread, topped with 50g shaved ham, 30g Bocconcini, 1 tb sundried tomato, handful chopped basil + 1 pc fruit	Jamaican Jerk Chicken (See Recipe)
Wednesday	Baked Beans on Toast 1 cup baked bean, ¼ avocado, 2 slices of multigrain toast + 1 small bottle of freshly squeezed QE OJ.	Tuna Wrap 1 wholegrain wrap, 1 small can tuna (drained), ¼ avocado, 1 tspn pesto, 4 slice tomato, 1 cup sprouts	QE Beef and Vegie Laksa   (See recipe)
Thursday	Bircher muesli ½ cup rolled oats soaked in ½ cup apple juice, 80g natural yoghurt, 1 tsp slivered almonds, 1 tsp pepita seeds, 1 medium banana	Falafel Wrap 1 slice whole grain, 3 QE falafels, ½ Roma tomato, sliced, 2 tbsp Tzatziki, handful rocket]   + 1 pc fruit½ roma tomato, sliced, 2 tb pesto, handful rocket] + 100g natural yoghurt serve with 1 small wholegrain roll.	Teriyaki Chicken Noodle Stir-Fry (See recipe)
Friday	QE Breakfast Smoothie (See recipe)   + 1 slice of grainy toast with 1 tspn nut butter (optional)	Minestrone Soup   1 Darikay soup, serve with 1 small wholegrain roll.	Miso Salmon Poke Bowl   (see recipe)
Saturday	French Toast (See recipe) {1 tbsp ricotta, 1 fig, sliced, drizzle honey}	Takeaway Sushi 1 salmon avo roll 1 vegie roll Edamame beans	Homemade Pizza   1 slice Lebanese bread + 2 tb tomato paste + topped with feta and roasted vegetables.   2 pieces of dark chocolate
Sunday	Eggs Benedict with Smoked Salmon   (See recipe) small bottle of freshly squeezed QE OJ.	Vegie Burger 1 wholegrain bun, 1 ‘WILDY GOOD’ vegie pattie, 1 sliced beetroot and tomato, lettuce, 1 tspn Dijon mustard.	Baked Fish and Sweet Potato Chips 120g white fish, pan fried, served with 2 cups of cooked roasted sweet potato chips and steamed greens.