Below you’ll find recipe ideas for Week Five 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 include plenty of veggie carbs. But don’t forget you can add wholegrain carbs to any of these meals if you wish.
Your Shopping List
- Chia seeds
- Yoghurt
- Berries (fresh or frozen)
- Sliced almonds
- Kidney beans (canned)
- Corn (canned, fresh or frozen)
- Spinach
- Capsicum
- Prawns (fresh or frozen)
- Seasonal veggies (e.g., lettuce, cucumber, avocado, tomato, carrot)
Pantry staples: milk. oil, onion, paprika, cumin, vegetable stock
Breakfast: Chia Pudding with Berries and Almonds
Ingredients
Serves: 1
- 2 tbsp chia seeds
- 1/2 cup milk^
- 1/2 cup plain yoghurt
- 1/2 cup mixed berries (fresh or frozen)
- 2 tbsp sliced almonds
Method
- Mix chia seeds and milk together. Let sit for 2 minutes and then mix again.
- Cover and refrigerate for 4 hours or overnight.
- Top with yoghurt, berries and almonds.
Calories (per serve): 378kcal
Snack: Berries and Yoghurt
Ingredients
Serves: 1
- 125g plain yoghurt
- 1/2 cup mixed berries (or other seasonal fruit of your choice)
Method
- Plate up yoghurt and assemble berries/fruit on top.
Calories (per serve): 181kcal
Lunch: Stuffed Capsicums
Ingredients
Serves: 2
- 1/4 tsp olive oil^
- 1/4 brown onion, diced^
- 1 carrot
- 1/2 tsp paprika^
- 1/4 tsp ground cumin^
- 390g can red kidney beans
- 1/4 cup frozen corn
- 1/4 cup vegetable stock^
- 100g baby spinach
- 2 capsicums
Method
- Preheat oven to 180°C.
- Heat oil in a fry pan. Fry off diced onion, carrot, cumin and paprika until soft and fragrant.
- Drain and rinse kidney beans. Add beans, corn and vegetable stock and cook for 2-3 minutes until well combined.
- Fold in spinach and cook for another minute until wilted.
- Cut capsicums in half, scoop out core and fill with bean mixture.
- Bake for 12-14 minutes, until capsicum are tender.
- Top with your choice of extra toppings, if desired.
Calories (per serve): 288kcal
Lunch: Prawn and Sweetcorn Salad
Ingredients
Serves: 2
- 1/2 tsp ground cumin^
- 1/4 tsp paprika^
- 300g prawns
- 1 cup corn (canned, fresh or frozen)
- 1/2 iceberg lettuce
- 3/4 Lebanese cucumber
- 1 avocado
- 1 capsicum
- 1/2 tsp olive oil^
Method
- In a bowl, mix prawns, paprika and cumin and let sit for 10 minutes.
- Meanwhile, if using frozen or fresh corn, bring a pot of water to the boil and cook corn.
- Prepare lettuce, cucumber, avocado and capsicum.
- Heat oil in a fry pan and cook prawns.
- Assemble vegetables in a bowl and top with prawns.
Calories (per serve): 362kcal
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.
