Your 7-Day Easy-eating Meal Plan for Beginners: Breakfast,Lunch,Dinner Meal Plan for 7-day.
BREAKFAST: A pot of fat-free Turkish yogurt, with a handful of berries (strawberries or blueberries) and one tablespoon of nuts.
LUNCH: Tuscan bean soup, served with an unbuttered crusty wholemeal roll.
DINNER: Low-fat chicken and mushroom risotto with steamed broccoli, large leafy salad.
Tuscan bean soup recipe
1 tbsp olive oil.
1 leek, trimmed, halved, washed, sliced.
2 garlic cloves, crushed.
2 tbsp Mutti Double Concentrate Tomato Paste.
400g can diced tomatoes.
4 cups Massel chicken style liquid stock.
400g can borlotti beans, drained, rinsed.
400g can cannellini beans, drained, rinsed.
80g baby spinach.
STEP 1.
Heat oil in a large saucepan over medium heat. Add leek. Cook for 5 minutes or until softened. Add garlic and paste. Cook for 1 minute or until fragrant. Add tomato, stock and 1 cup cold water.
STEP 2.
Using a fork, crush half the beans. Add to pan. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 30 minutes or until slightly thickened.
STEP 3.
Add spinach and remaining beans to pan. Cook for 3 minutes or until heated through. Serve.
Source: taste.com.au
BREAKFAST: A slice of wholemeal toast with three tablespoons of baked beans and sauteed mushrooms.
LUNCH: Wholemeal pasta salad,with tuna or salmon,tomatoes and olives.
DINNER: Lentil and vegetable curry with three tablespoons of brown rice (cooked) and Shepherd salad
BREAKFAST: Porridge made with skim milk mixed with a teaspoon of nut butter.
LUNCH: Whole-wheat pita stuffed with roasted red peppers, feta cheese and basil leaves is served with a large mixed salad.
DINNER: A bowl of vegetable chilli with spicy skin-on potato wedges or brown rice and a large mixed salad.
BREAKFAST: Banana smoothie with almond milk and a handful of berries.
LUNCH: Cabbage Salad with chicken breast and avocado.
DINNER: Baked chicken breast with steamed green vegetables.
BREAKFAST: Toast with spinach and eggs.
LUNCH: Smoked mackerel with salad leaves and two oatcakes.
DINNER: Salmon fillet with stir-fried mixed brown rice and veg.
BREAKFAST: Rye toast with almond butter and banana.
LUNCH: Baked potato with cheese and baked beans.
DINNER: Steak (fat trimmed) with steamed veg and potato mash.
BREAKFAST: Two scrambled eggs with smoked salmon.
LUNCH: Chunky vegetable soup with one slice of rye toast,unbuttered.
DINNER: Baked trout with potatoes and salad.