grated-apple-and-yogurt-breakfast-bowl

A Week’s Meal Plan: Healthy Eating

Sunday:
BREAKFAST
Pikeletes with greek yohgurt and strawberries, blueberries
what’s in it: self raising flour
, desiccated coconut
, coconut flour , oat bran, 
2 eggs ,skim milk powder
, half teaspoon bicarb, 
2 full grated apples
, teaspoon cinnamon powder 
*cook in olive oil

SNACK
A banana

LUNCH
Salad
What’s in the salad: Carrots, zucchini, cucumber, cherry tomatoes, avocado and an optional portion of cheese
A bowl of grapes on the side

SNACK
A small green smoothie
What’s in the smoothie: two handfuls of Kale, half a tomato

DINNER
Brown rice dish
What’s in it: brown rice, onion, broccoli, carrot, zucchini, kale

DESSERT (OPTIONAL)
Cup of yogurt with cut up fruit


Monday:
BREAKFAST
Green smoothie
What’s in it: 2 handfuls of kale, one tomato, half a zucchini and a banana

SNACK
Handful on nuts (cashews, almonds, etc) and a fruit (apple)

LUNCH
Whole grain wrap
What’s in it: Raw broccoli, carrot, zucchini, lettuce and spinach

SNACK
A banana

DINNER
Brown rice dish
What’s in it: brown rice, onion, broccoli, carrot, zucchini, kale

DESSERT
Low fat yogurt with cut up fruit


Tuesday:
BREAKFAST
Green smoothie
What’s in it: 2 handfuls of kale, one tomato, half a zucchini and a banana

SNACK
Goji berries and almonds

LUNCH
Salad
What’s in the salad: Carrots, zucchini, cucumber, cherry tomatoes, avocado and an optional portion of cheese
A banana

SNACK
Cup of an assortment of veggies

DINNER
High fibre pasta veggie dish
Whats in it: high fibre pasta, raw broccoli, zucchini, carrot, corn, kale/spinach

DESSERT
Low fat yogurt with cut up fruit


Wednesday:
BREAKFAST
Green smoothie
What’s in it: 2 handfuls of kale, one tomato, half a zucchini and a banana

SNACK
An apple

LUNCH
Whole grain wrap
What’s in it: Raw broccoli, carrot, zucchini, lettuce and spinach

SNACK
Goji berries and almonds

DINNER
Pumpkin and lentil soup
Whats in it: onion, pumpkin, carrot, red lentils, and seasoning

DESSERT
Low fat yogurt with cut up fruit


Thursday:
BREAKFAST
Green smoothie
What’s in it: 2 handfuls of kale, one tomato, half a zucchini and a banana

SNACK
Cup of steamed veggies

LUNCH
Salad
What’s in the salad: Carrots, zucchini, cucumber, cherry tomatoes, avocado and an optional portion of cheese
A banana

SNACK
Goji berries and almonds

DINNER
Veggie patties
What’s in it: grated potato and carrot, chopped up kale, spring onions, 2/3 eggs, and chickpea flower

DESSERT
Low fat yogurt and cut up fruit with granola


Friday:
BREAKFAST
Vegan pancakes with strawberries and raspberries to top it off

SNACK
Goji Berries and almonds

LUNCH
Salad
What’s in the salad: Carrots, zucchini, cucumber, cherry tomatoes, avocado and an optional portion of cheese
A banana

SNACK
Cut up carrots and zucchini

DINNER
Brown rice dish
What’s in it: brown rice, onion, broccoli, carrot, zucchini, kale

DESSERT
Low fat yogurt with cut up fruit and granola


Saturday:
BREAKFAST
Pikeletes with Greek yoghurt and strawberries/blueberries
What’s in it: self raising flour
, desiccated coconut
, coconut flour , oat bran, 
2 eggs ,skim milk powder
, half teaspoon bicarb, 
2 full grated apples
, teaspoon cinnamon powder 
*cook in olive oil

SNACK
Fruit smoothie
What’s in it: soy milk, scoop of Greek yoghurt, chopped mango

LUNCH
Salad
What’s in the salad: Carrots, zucchini, cucumber, cherry tomatoes, avocado and an optional portion of cheese

SNACK
A banana

DINNER
Veggie patties
What’s in it: grated potato and carrot, chopped up kale, spring onions, 2/3 eggs, and chickpea flower

DESSERT
Low fat yogurt with chopped fruit and granola


*Side Note*
Please change the foods to what suits you best. This has been approved by a nutritionist.