Below you’ll find recipe ideas for Week Eight 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 teaching you the importance of including a wide range of foods in your diet – sweet, savoury and every in between.
Your Shopping List
- Eggs
- Spinach
- Yoghurt
- Falafel (mix or pre-made)
- Pita pockets
- Feta
- Cucumber
- Dill
- Blueberries (fresh or frozen)
Pantry staples: flour, baking powder, sugar, milk, butter, maple syrup, oil, vanilla extract
Breakfast: Spinach Pancakes
Ingredients
Serves: 2
- 125g flour^
- 1 tsp baking powder^
- 1/2 tbsp sugar^
- 2 eggs
- 1 tbsp butter, melted + extra for cooking pancakes^
- 100ml milk^
- 50g baby spinach
- 4 table yoghurt
- 2 tbsp maple syrup
Method
- Blend flour, baking powder, sugar, milk, butter, eggs and spinach until smooth.
- Heat remaining butter in a fry pan over a medium heat,
- Pour out batter into pan and cook for 2-3 minutes on each side until golden and cooked through.
- Top with yoghurt, maple syrup and any other toppings of your choice.
Calories (per serve): 385kcal
Lunch: Loaded Falafel Pita Pockets
Ingredients
Serves: 1
- 100g falafel (mix or pre-made)
- 1/2 cup plain yoghurt
- 20g feta
- 1/2 cup cucumber, sliced
- 1 cup baby spinach
- 1 tbsp dill, chopped
- 2 wholemeal pita pocket
Method
- Cook falafel as per packet instructions.
- Toast pitas to your liking.
- In a bowl, combine yoghurt, feta, sliced cucumber, spinach and dill.
- Cut pitas into triangles and top with yoghurt mixture and falafel.
Calories (per serve): 357kcal
Snack: Blueberry Muffin
Ingredients
Serves: 10 muffins
- 1 1/2 cups flour^
- 3/4 cup sugar^
- 1 tsp baking powder^
- 1/2 tsp salt^
- 1/3 cup oil^
- 1 egg
- 1/3 cup milk^
- 1 tsp vanilla extract^
- 1 cup blueberries
Method
- In a bowl, combine flour, sugar, baking powder and salt.
- Add oil, egg, milk and vanilla essence and stir until just combine.
- Fold in blueberries.
- Bake for 18-20 minutes or until a skewer comes out clean.
Calories (per serve): 233kcal
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.
