Below you’ll find recipe ideas for Week One 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 some of our crowd-favourites. We’ve included ingredients for serve 1 but you can make enough for the whole week.
Your Shopping List
- Oats
- Raisins
- Apples
- Plain yoghurt
- Chicken (raw or pre-cooked) OR canned chickpeas
- Parmesan
- Lettuce
- Cucumber
- Wraps
- Smooth peanut butter
Pantry staples: milk, cinnamon, mayonnaise, oil, mixed herbs
Breakfast: Best Bircher Muesli
Snack: Apple Nachos
Ingredients
Serves 1
- 1/2 cup oats
- 1/2 cup milk^
- 2 tbsp raisins
- 1/2 apple
- 1 tsp cinnamon^
- Maple syrup^
- 2 tbsp plain yoghurt
Method
- In a bowl, mix oats, milk, raisins, apple and cinnamon together.
- Sweeten with maple syrup to your liking.
- Top with yoghurt and any other toppings of your choice (like fresh or frozen fruit).
Calories (per serve): 473kcal
Ingredients
Serves 1
- 1 Apple
- ¼ cup yoghurt
- 1 tbsp peanut butter
- 1 tbsp raisins
Method
- Thinly slice apple.
- Assemble on a plate and dollop yoghurt on top.
- Sprinkle over raisins and drizzle peanut butter.
Calories (per serve): 263kcal
Lunch: Chicken or Chickpea Caesar Salad
Chicken Caesar Salad Ingredients
- 1 tsp olive oil^
- 150g chicken breast (raw or pre-cooked)
- 2 tsp mixed Italian herbs^
- 2 tbsp mayonnaise^
- 20g parmesan cheese
- 1 baby cos lettuce, chopped
- 1/4 telegraph cucumber, cut in half and sliced thinly
- Wholemeal wrap (optional)
Chickpea Caesar Salad Ingredients
- 1 tsp olive oil^
- 190g canned chickpeas
- 2 tsp mixed Italian herbs^
- 1 tbsp mayonnaise^
- 20g parmesan cheese
- 1 baby cos lettuce, chopped
- 1/4 telegraph cucumber, cut in half and sliced thinly
- Wholemeal wrap (optional)
Method
- If using raw chicken, heat oil in a fry pan.
- Coat chicken in measure of herbs and fry for 2-3 minutes on each side, until cooked. Rest, covered before slicing.
- In a bowl, layer lettuce, cucumber and chicken. Dollop over mayonnaise and sprinkle over parmesan.
Calories (per serve): 404kcal
- Preheat oven to 200°C and line a baking tray.
- Drain and rinse chickpeas, spread them over baking tray, drizzle over oil and sprinkle over measure of herbs. Cook in the oven for 15 minutes or until golden and crispy.
- In a bowl, layer lettuce, cucumber and chickpeas. Dollop over mayonnaise and sprinkle over parmesan.
Calories (per serve): 501kcal
Alternative serving suggestion: Layer all ingredients into a wholemeal wrap, roll into a wrap. Slice in half and enjoy.
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.
