Below you’ll find recipe ideas for Week Two 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 foods that will hold their quality and texture for a couple of days. We’ve included ingredients for serve 1 for some of these recipes, but you can meal-prep enough for the whole week.
Your Shopping List
- Vegetables – spinach, broccoli, frozen peas, red onion
- Eggs
- Feta
- Microwave rice (pot or pouch)
- Hot smoked salmon
- Edamame beans
- Slaw – red cabbage, green cabbage, carrot
- Dried fruit – dates, apricots
- Oats
- Desiccated coconut
Pantry staples: milk, cinnamon, mayonnaise, soy sauce, maple syrup
Breakfast: Mini Green Frittatas
Ingredients
Serves: 12 frittatas
- 1/2 tsp olive oil^
- 1/2 red onion
- 1/2 broccoli, finely chopped
- 150g baby spinach
- 1/2 cup frozen peas
- 8 eggs
- 1/4 cup milk^
- 50g feta
Method
- Preheat oven to 180°C and grease a 12-hole muffin tray.
- Heat oil in a fry pan over a medium-high heat. Add red onion, broccoli, spinach and peas and cook for 3-4 minutes, until softened. Drain excess liquid.
- In a bowl, whisk eggs, milk, salt and pepper together.
- Add cooked vegetables to egg mixture along with crumbled feta and pour into muffin tray.
- Cook in the oven for 18-20 minutes, until egg is set.
Calories (per frittata): 65kcal
Lunch: Poke Bowl
Ingredients
Serves: 1
- 125g microwavable brown rice
- 125g hot smoked salmon
- 75g slaw
- 1/4 cup edamame beans
- 1/2 tbsp mayonnaise^
- 1 tsp soy sauce^
Method
- Microwave rice as per packet instructions
- Place rice in a bowl and assemble salmon, edamame beans and slaw on top.
- Top with mayonnaise and soy sauce and any other toppings of your choice.
Note: microwave the rice the day that you are consuming.
Calories (per serve): 618kcal
Snack: Boiled Eggs
Ingredients
Serves: 1
- 2 eggs
Method
- Bring a pot of water to the boil over a high heat.
- Boil eggs for 6-10 minutes depending on your liking.
- Transfer into a bowl of cold water and peel.
Calories (per serve): 117kcal
Snack: Carrot Cake Bliss Balls
Ingredients
Serves: 14 balls
- 1 carrot, grated
- 1/2 cup dates
- 1/4 cup dried apricots
- 1 cup rolled oats
- 1/2 tsp cinnamon^
- 1/4 tsp salt^
- 1 tsp maple syrup (optional)^
- 1/2 cup desiccated coconut
Method
- Boil a jug of water.
- Soak dates in boiling water for at least 5 minutes.
- Blend carrot, dates, dried apricots, oats, cinnamon, salt and maple syrup until smooth.
- Roll into balls and roll in coconut.
Calories (per ball): 178kcal
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.
