Kick-start your day the right way. Match your choice of these breakfast, lunch and snack ideas with dinners from the meal plans.
kumara ‘toast’ with eggs and tomatoes
Roast 200g kumara in 2cm-thick slices. Serve topped with 1 tablespoon mashed avocado, 2 lightly cooked tomatoes and 2 poached eggs. 1700kJ, 18g protein,
7g fibre, 3 veges
Toast with cottage cheese, pear slices and cinnamon
Toast 2 toast slices of grainy bread and top with ¹/³ cup cottage cheese and 1 pear, sliced. Sprinkle with 1 tablespoon pumpkin seeds and some cinnamon.
1710kJ, 23g protein, 8g fibre
Vege and potato omelette
Steam or microwave 1 cup vegetables, such as asparagus, broccoli, courgette, carrot (or use leftover vegetables), and ¼ cup edamame. Do the same with 1 medium potato (leave skin on) and chop into cubes. Make an omelette with 2 eggs. Add vegetables as filling. Serve seasoned with pepper and herbs and follow with an orange.
1660kJ, 25g protein, 10g fibre, 2½ veges
Combine and toast in oven ¼ cup oats, 3 tablespoons mixed nuts, 1 teaspoon chia seeds, 2 teaspoons pumpkin seeds, 1 teaspoon coconut threads, and 1 teaspoon dried fruit. Serve with ¼ cup low-fat plain yoghurt and ½ cup chopped fresh fruit.
1680kJ, 15g protein, 8g fibre
Apple cinnamon porridge
Make porridge with ¼ cup wholegrain oats and ½ cup trim milk. Add ½ apple, chopped and ½ teaspoon cinnamon and simmer. Serve with two tablespoons low-fat plain yoghurt and 2 tablespoons chopped walnuts.
1650kJ, 14g protein, 8g fibre