Below you’ll find recipe ideas for Week Three to help you eat tasty yet nutrient-packed foods across the whole day. We’ve designed these meals so that you only need 10 ingredients for the week (plus pantry staples). We recommend tailoring these recipes based on what you’ve already got in your pantry or fridge and to suit your personal taste preferences and dietary needs.
This week’s recipes are based around the Mediterranean diet so you can feel like you are basking in the sunshine while sitting at your dining table.
Your Shopping List
- Oats
- Yoghurt
- Seasonal fruit
- Eggs
- Hot smoked salmon
- Corn (canned, fresh or frozen)
- Capsicum
- Spinach
- Pita pockets
- Hummus
Pantry staples: milk, cinnamon, flour, sweet chilli sauce
Breakfast: Overnight Oats
Ingredients
Serves: 1
- 1/2 cup rolled oats
- 1/2 cup milk^
- 2 tbsp plain yoghurt
- 1/4 cup blueberries (fresh or frozen)
- 1 feijoa (or seasonal fruit of your choice)
Method
- Combine oats, milk and cinnamon,
- Cover and place in the fridge for at least 4 hours or overnight.
- Top with yoghurt, blueberries, feijoa and any other toppings of your choice.
Calories (per serve): 388kcal
Breakfast: Salmon and Veggie Omelette
Ingredients
Serves: 1
- 2 eggs
- 2 tbsp milk^
- 1/4 cup frozen corn
- 1/2 capsicum
- 125g hot smoked salmon
Method
- Heat a non-stick fry pan on a medium heat.
- Whisk together eggs, milk, salt and pepper. Pour into fry pan.
- Add corn, capsicum, spinach and salmon on top and fold in half. Cook until egg is set.
- Serve with fresh herbs.
Calories (per serve): 516kcal
Lunch: Fish Cakes
Ingredients
Serves: 2
- 2 eggs
- 1/4 cup milk^
- 1/3 cup flour^
- 125g hot smoked salmon
- 1 cup corn
- 1/2 capsicum
- 1 tsp olive oil^
- 1 tbsp sweet chilli sauce^
- 1/2 cup spinach
Method
- In a bowl, combine eggs, milk, flour, salmon, corn and capsicum.
- Heat oil in a fry pan on a medium heat. Cook the cakes for about 2 minutes on each side, until golden and cooked through.
- Serve fish cakes with sweet chilli sauce, spinach and any other ingredients you desire.
Calories (per serve): 429kcal
Snack: Pita and Hummus
Ingredients
Serves: 1
- 1 pita pocket
- 2 tbsp hummus
Method
- Toast pita pockets to your liking. Cut into triangles.
- Serve with hummus.
Calories (per serve): 108kcal
Snack: Yoghurt and Seasonal Fruit
Ingredients
Serves: 1
- 1/2 cup plain yoghurt
- 1/2 cup blueberries (fresh or frozen)
- 1 feijoa (or other seasonal fruit)
Method
- Plate yoghurt and top with fruit.
Calories (per serve): 181kcal
Meal planner
Don’t forget to plan your meals so that you know what you’ve got on for the week ahead. Download meal planner.
