Below you’ll find recipe ideas for Week Four 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 utilise some of our best kitchen hacks!
Your Shopping List
- Wholegrain or sourdough bread
- Tomatoes OR kiwifruit
- Ricotta
- Microwavable brown rice
- Frozen or leftover vegetables
- Eggs
- Bananas
- Oats
- Dark chocolate chips
- Mixed nuts and seeds
Pantry staples: balsamic glaze, honey, sesame oil, soy sauce, chilli flakes, maple syrup
Breakfast: Caprese Sourdough Toast
Ingredients
Serves: 1
- 2 slices sourdough (or wholegrain) bread
- 1 tomato
- 2 tbsp ricotta
- 2 tsp balsamic glaze^
Method
- Toast bread.
- Slice tomatoes.
- Assemble tomatoes on top of toast, spoon over ricotta, drizzle over balsamic glaze, top with salt and pepper.
Calories (per serve): 360kcal
Breakfast: Kiwifruit and Ricotta Sourdough Toast
Ingredients
Serves: 1
- 2 slices sourdough (or wholegrain) bread
- 2 tbsp ricotta
- 1 kiwifruit
- 1 tbsp honey (optional)^
Method
- Toast bread.
- Spead over ricotta.
- Slice kiwifruit and assemble on top.
- Drizzle honey over the top to finish, if using.
Calories (per serve): 424kcal
Lunch: Easy 10-Minute Egg Fried Rice
Ingredients
Serves: 1
- 125g microwavable brown rice
- 1 tsp sesame oil^
- 1 cup frozen or leftover vegetables
- 1 tbsp soy sauce^
- 1 egg
Method
- Microwave brown rice as per packet instructions.
- Heat sesame oil in a fry pan.
- Add rice, vegetables and soy sauce to the plan and cook until veggies are soft.
- Heat a separate non-stick pan.
- Crack egg into pan and cook until set.
- Plate up fried rice, top with fried egg and chilli flakes.
Calories (per serve): 361kcal
Snack: 3-Ingredient Banana and Oat Cookies
Ingredients
Serves: 8 cookies
- 1 banana
- 1 cup oats
- 1/4 cup dark chocolate chips
Method
- Preheat oven to 180°C and line a baking tray.
- Mash banana in a bowl.
- Add oats and chocolate chips and mix well.
- Roll into cookies and place on baking tray.
- Bake for 15 minutes or until golden brown.
Calories (per cookie): 87kcal
Snack: DIY trail mix
Ingredients
Serves: 6
- 1 1/2 cup mixed nuts
- 1 1/2 cup mixed seeds
- 1/4 cup maple syrup^
- Pinch of salt^
Method
- Heat a frypan over a medium heat.
- Add any mixed nuts, seeds, maple syrup and a pinch of salt and cook for about 5-8 minutes until nuts are well coated and crispy.
- Remove from the heat and let cool.
- Store in an airtight container.
Calories (per serve): 363kcal
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.
