MEAL PLAN

Planning saves time, money and helps resist temptation:

Knowing exactly what you need reduces time spent pondering in the shops, and the chance of buying foods or amounts thereof that won’t be needed and that would then go off at home. Also, impulse buys are less likely to occur!
The recipes used below are nutritious, quick and easy to prepare, using simple ingredients that are common staples in many homes or else easily obtained.
Many of the recipes are designed for more than one person. Freeze portions for later when you lack time or motivation to cook.

 

WHY NOT TRY OUT OUR SUGGESTED MEAL PLAN BELOW

Day BREAKFAST MORNING TEA LUNCH LUNCH SIDE AFTERNOON TEA DINNER DINNER SIDE TOTAL ENERGY (KJ)
Mon
 125g can creamed corn, 2 slices grain toast 1 peach, 6 almonds and 6 walnuts Pumpkin, Sweet Potato & Chick Pea Soup 1 wholemeal bread roll 1/2 cup sliced strawberries, 200g tub low fat vanilla yogurt LEAN CUISINE® Sundried Tomato Chicken with pasta Side salad with light dressing  
Energy contribution (kJ)
 1129 902 825 575 408 1690 150 5679
                 
Tue
 2 biscuits wheat cereal, 1 cup skim milk, 1 small banana 2 rye crackers, 1 tomato, fresh herbs LEAN CUISINE® Chicken & Vegetable Risotto Side salad with light dressing 1 cup sliced melon, 1 small slice light fruit cake Pot Pies 1 small crusty mixed grain roll  
Energy contribution (kJ)
 1270 393 1210 150 704 1130 369 5226
                 
Wed
 1/2 cup baked beans, 2 slices wholemeal toast 1 apple Salmon Pasta Toss Side salad with light dressing 1 large pear, 1/2 cup low fat yogurt LEAN CUISINE® Thai Green Chicken Curry with Rice  
Energy contribution (kJ)
 1069 335 1730 150 792 1140 5216
                 
Thu
 Porridge (1/2 cup oats cooked with 1 cup skim milk), 1 tsp honey and 1 small banana Wholemeal low fat fruit muffin Grilled Tuna & Tomato Flat Breads 1 nectarine, carrot sticks and 20g extra light cream cheese LEAN CUISINE® Vegetable Cannelloni Side salad with light dressing  
Energy contribution (kJ)
 1556 503 1554 445 1620 150 5828
                 
Fri
 1 tsp yeast extract spread, 2 tsp margarine, 2 slices grain bread 200g tub low fat yogurt and 3/4 cup raspberries LEAN CUISINE® Atlantic Salmon with Pasta Side salad with light dressing 1/2 cup sliced strawberries and 5 walnut halves Bean Couscous with Lamb 1/2 cup low fat vanilla icecream  
Energy contribution (kJ)
 963 823 1430 150 520 1383 298 5567
                 
Sat
 1 multigrain english muffin, scrambled egg (1 egg, 1 tsp milk) and 1 small tomato 1 low calorie cereal/muesli bar, 1 peach Bean Burgers 1 wholemeal roll, side salad, 1 tbsp tomato sauce 2 rye crackers, 1/4 cup low fat cottage cheese, 1/4 cucumber, sliced and 1 small banana LEAN CUISINE® Rich Beef Lasagne 1 cup steamed vegetable, 3/4 cup reduced sugar jelly  
Energy contribution (kJ)
 973 617 525 820 842 1690 405 5872
                 
Sun
 1/2 cup untoasted muesli, 200g tub low fat yogurt, 1/2 cup mixed berries 1 large apple Patti's Salmon Pizza   3/4 cup canned fruit in natural juice, 2 plain sweet biscuits LEAN CUISINE® Beef in Red Wine Sauce with Garlic Mash    
Energy contribution (kJ)
 1580 473 1915   662 1100   5730