Below you’ll find recipe ideas for Week Seven 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 focus on getting a wide range of protein-rich foods into each meal.
Your Shopping List
- Eggs
- Avocado
- Cottage cheese
- Salad veggies (e.g., cherry tomatoes, spinach, frozen peas, frozen beans)
- Quinoa
- Chickpeas (canned)
- Feta
- Banana
- Walnuts
Pantry staples: maple syrup, balsamic vinegar
Breakfast: Breakfast Buddha Bowl
Ingredients
Serves: 1
- 2 eggs
- 1/2 avocado
- 1/2 cup cherry tomatoes
- 1 handful spinach
- 2 tbsp cottage cheese
Method
- Bring a pot of water to the boil.
- Boil eggs for 6-10 minutes, depending on your liking.
- Slice avocado.
- Slice cherry tomatoes in half.
- Assemble above ingredients in the bowl alongside cottage cheese and spinach.
Calories (per serve): 348kcal
Lunch: Quinoa Salad
Ingredients
Serves: 3
- 1/2 cup quinoa
- 1/2 cup frozen peas
- 200g green beans (or seasonal veggie on your choice)
- 1 cup baby spinach
- 250g cherry tomatoes (or seasonal veggie of your choice)
- 390g can chickpeas
- 3 tbsp balsamic vinegar^
- 1/4 cup walnuts
- 30g feta
Method
- Bring a pot of water to the boil.
- Once boiling, add quinoa and cook for 13 minutes.
- Add peas and beans to the pot and cook for a further 2-3 minutes.
- Add quinoa, peas and beans to a bowl with chickpeas and vegetables.
- Drizzle over balsamic vinegar, sprinkle over walnuts and crumble over feta, mix well.
Calories (per serve): 443kcal
Snack: Banana Split
Ingredients
Serves: 1
- 1 banana
- 3 tbsp cottage cheese
- 1 tbsp maple syrup^
- 1 tbsp walnuts
Method
- Cut banana in half lengthways.
- Spoon over cottage cheese.
- Sprinkle over walnuts and drizzle over maple syrup.
Calories (per serve): 225kcal
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.
