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MEALPLANNINGMADE
SIMPLE
DAILY MEAL PLANNERSFOR CALORIE RANGES 1200-2200
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This edition rst published in Australia in 2012 by Real Body World Wide Pty Ltd ACN: 149 071 876
Suite 1C / 45 Taree Street Burleigh Heads QLD 4220 Australia
Text, cover and interior photographs copyright Sonja Bella 2012
Design copyright Real Body World Wide Pty Ltd
The cover image is used under license from iStock Photo
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical,including photography, photocopying, recording or introduction to any other information storage and retrieval system, without the
written permission of the copyright owner and publisher of this book. If this publication has been purchased on a licence agreement,
reproduction for re-sale is permitted.
Note to readers: The information contained in this book is designed to provide useful information on healthy eating and is not intended
as a substitute for the advice of your physician or other health care provider. Before starting any weight-loss or exercise program, or
for advice on any specic medical conditions, always seek medical advice. The use or mention of specic products or companies in
this book does not constitute an endorsement by the author or the publisher, nor does the mention of specic companies imply that
they endorse this book. The publisher and author have taken great care in the preparation and accuracy of this book; however they do
not warrant that the information it contains will be free from errors or omissions, or that it will be suitable for the readers purposes.The publisher and author disclaim any liability or loss, personal, nancial, or otherwise, which may be claimed or incurred, directly or
indirectly, resulting from the use and/or application of any suggestions, preparations, procedures or opinions contained in this book.
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Your Meal Plans
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Daily Meal Planner: 1200-1300 calories
CALORIES PROTEIN CARBS FATS
1204 90 118 39
BREAKFAST
Breakfast in a Hurry
SNACK 1
1 medium apple
LUNCH
Smoked Ham Bruschetta
SNACK 2
25g whole almonds, raw
DINNER
Superlean Beefburger & Salad
SNACK 3
Rice Cakes with Avocado Salsa
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Daily Meal Planner: 1300-1400 calories
CALORIES PROTEIN CARBS FATS
1308 98 135 42
BREAKFAST
Quick Oat Power Porridge
SNACK 1
1 medium banana
LUNCH
Egg & Lettuce Wrap
SNACK 2
35g whole cashew nuts, raw
DINNER
Chicken & Avocado Salad
SNACK 3
Yogurt Dip with Apple
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Daily Meal Planner: 1400-1500 calories
CALORIES PROTEIN CARBS FATS
1421 115 146 42
BREAKFAST
Breakfast in a Hurry
SNACK 1
1 medium apple
LUNCH
Open Topped Crunchy Tuna Sandwich
SNACK 2
35g whole almonds, raw
DINNERSticky Diced Chicken on
Spring Cabbage Strips
SNACK 3
Rice Cakes with Avocado Salsa
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Daily Meal Planner: 1500-1600 calories
CALORIES PROTEIN CARBS FATS
1554 123 170 44
BREAKFAST
Mixed Grain Swiss Muesli
SNACK 1
1 large banana
LUNCH
Spinach, Watercress & Potato Omelette
SNACK 2
45g whole cashew nuts, raw, unsalted
DINNER
Barramundi with Grilled Vegetables
SNACK 3
Strawberry Yogurt Delight
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Daily Meal Planner: 1600-1700 calories
CALORIES PROTEIN CARBS FATS
1622 115 164 54
BREAKFAST
Mixed Grain Swiss Muesli
SNACK 1
1 large banana
LUNCH
Soft Egg & Salsa Taco
SNACK 2
40g whole cashew nuts, raw, unsalted
DINNER
Chicken Caesar Salad
SNACK 3
Quick Apple Yogurt Dessert
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Daily Meal Planner: 1700-1800 calories
CALORIES PROTEIN CARBS FATS
1726 138 177 54
BREAKFAST
Cereal - All Bran
SNACK 1
1 large mandarin30g mixed nuts, raw
LUNCH
Smoked Salmon & Avocado Corn Thins
200mls yogurt, fat-free, fruit
SNACK 2
2 brown rice cakes, thins
1 large boiled egg
DINNER
Baked Snapper with Cucumber Salad
SNACK 3
Crackers with Ham, Cheese, Salsa &
Pickled Onions
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Daily Meal Planner: 1800-1900 calories
CALORIES PROTEIN CARBS FATS
1861 144 175 60
BREAKFAST
Summer Fruit Compote
SNACK 1
4 brown rice cakes, thins
150g cheese, cream, extra-light (reduced-fat)
1 large tomato
LUNCH
Quick Cobb Salad
SNACK 2
2 celery stalks
75g hummus
65g whole cashew nuts, raw
DINNER
Balsamic Beef & Sweet Potato Mash
SNACK 3
Greek Style Feta & Spinach Melts
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Daily Meal Planner: 1900-2000 calories
CALORIES PROTEIN CARBS FATS
1912 139 171 68
BREAKFAST
Protein Pancakes with Strawberry
& Yogurt Mix
SNACK 1
1 large boiled egg50g whole almonds, raw
LUNCH
Ham, Cheese & Rocket Crispbreads
1 large banana
SNACK 2
350g greek yogurt, low fat
20g peanut butter, crunchy
2 ryvita, multi-grain rye
DINNER
Asian Prawn Noodle Salad
SNACK 3
Corn Relish Dip & Crackers
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Daily Meal Planner: 2100-2200 calories
CALORIES PROTEIN CARBS FATS
2193 165 217 72
BREAKFAST
Summer Fruit Compote
SNACK 1
4 brown rice cakes, thins,
200g cheese, cream, extra-light (reduced-fat)
2 medium tomatoes
LUNCH
Chicken, Ricotta & Sundried Tomato Cruskits
1 small apple
SNACK 2
4 celery stalks
100g hummus
70g whole cashew nuts, raw
DINNERBalsamic Chicken & Char Grilled Vegetables
150g greek yogurt, low fat
SNACK 3
Greek Style Feta & Spinach Melts
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Your Recipes
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Breakfast Recipes
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Breakfast in a Hurry
PerServe
Calories: 286
Fat: 7.5
Protein: 28.6Carbohydrates: 23.7
Fibre: 3.6
Serves: 1
TotalPreparationTime: 5 minutes.
Region: Western
GlutenFree: Yes
Vegetarian: Yes
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Heat a non-stick frying pan with a spray of cooking oil spray over medium heat.
2. Beat the egg and egg whites together in a small bowl with a little of the skim milk and season with sea salt andfreshly ground black pepper, to taste.
3. Pour into the frying pan and scramble eggs using a spatula to turnover and separate as the eggs are cooking.
4. Meanwhile, place the cereal in a bowl and pour over the remaining skim milk.
5. As soon as the eggs are cooked, transfer to a serving plate.
Ingredients
Qty
1 pinch black pepper
1 egg, large (approx 50g each)
45 grams cereal, soy akes (or grits)
2 egg whites (large egg)
1 pinch sea salt190 mls milk, skim
1 pump cooking oil spray
Breakfast
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Cereal - All Bran (large serving)
PerServe
Calories: 226
Fat: 2.0
Protein: 16.5Carbohydrates: 36.2
Fibre: 12.6
Serves: 1
TotalPreparationTime: 2 minutes.
Region: Australian
GlutenFree: No
Vegetarian: Yes
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Place the All-Bran in a bowl and pour over skim milk.
2. Top with strawberries and serve immediately.
Ingredients
Qty
45 grams cereal, all-bran
300 mls milk, skim
20 grams strawberries
Breakfast
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Mixed Grain Swiss Muesli
PerServe
Calories: 357
Fat: 5.5
Protein: 25.2Carbohydrates: 51.9
Fibre: 6.3
Serves: 1
TotalPreparationTime: 125 minutes.
Region: Swiss
GlutenFree: No
Vegetarian: Yes
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Combine the wheat akes, rice akes, raisins, almonds and sunower seeds in a bowl and pour over the milk;mix thoroughly, cover and leave in the refrigerator for 2 hours to overnight.
2. When ready to eat, cut the orange into bite-sized chunks and arrange on the muesli.
3. Mix the yogurt thoroughly with the whey protein powder and spoon on top to serve.
Chefssuggestions:
- You can use any citrus fruit you like; pink grapefruit contains more anti-oxidants than ordinary yellow grapefruitor oranges, or mix a couple together for more variety.
Ingredients
Qty
50 grams yogurt, natural bio, low-fat
0.5 orange, medium (approx 230g each)
3 grams sunower seed kernals15 grams cereal, rice akes
100 mls milk, skim
5 grams almonds, aked
15 grams vanilla avour whey protein powder (wpi)
10 grams raisins
15 grams cereal, malted wheat akes
Breakfast
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Protein Pancakes with Strawberry & Yogurt Mix
PerServe
Calories: 254
Fat: 6.6
Protein: 19.6Carbohydrates: 25.2
Fibre: 1.5
Serves: 1
TotalPreparationTime: 10 minutes.
Region: Western
GlutenFree: Yes
Vegetarian: Yes
DairyFree: Yes
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Whisk together the egg whites, protein powder and axseed oil.
2. Heat a small non-stick frying pan over medium heat. Pour in the batter ensuring the base is covered evenly.
3. When the batter starts to bubble on top, ip the pancake over and cook on the other side until golden brown.
4. Meanwhile, place the strawberries in a microwave dish and heat on high in 30 second lots until the strawber-ries are warmed through.
5. Drain any excess juices from the strawberries and mix the strawberries together with the yogurt.
6. Remove the pancake from the frying pan onto the serving plate, cover half of the pancake with the strawberryyogurt mixture and fold the pancake over.
7. Pour the strawberry juice over the top, serve and enjoy.
Ingredients
Qty
15 grams vanilla avour soy protein powder5 mls axseed oil
70 grams frozen strawberries
2 egg whites (large egg)
80 grams soy yogurt, vanilla
Breakfast
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Quick Oat Power Porridge
PerServe
Calories: 236
Fat: 4.7
Protein: 19.4Carbohydrates: 27.4
Fibre: 4.6
Serves: 1
TotalPreparationTime: 2 minutes.
Region: Western
GlutenFree: No
Vegetarian: Yes
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Empty the oat sachet into a small bowl and add the milk.
2. Microwave on high for 90 seconds.
3. Stir in the protein powder and axseed meal, adding water if necessary to bring to desired consistency.
4. Serve immediately.
Ingredients
Qty
1 sachet oats, quick sachets, original (34g each)
2 tsp axseed meal
150 mls milk, skim
10 grams vanilla avour whey protein powder (wpi)
Breakfast
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Summer Fruit Compote
PerServe
Calories: 212
Fat: 0.4
Protein: 20.3Carbohydrates: 30.9
Fibre: 4.8
Serves: 1
TotalPreparationTime: 5 minutes.
Region: French
GlutenFree: Yes
Vegetarian: Yes
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Stone and quarter the plum and nectarine, then put all the fruit into a small microwaveable bowl with themaple syrup and a little water (approx 2 tablespoons per serving). Cook on medium high for 2-3 minutes oruntil the fruits are soft and you have a well-coloured juice.
2. Meanwhile, combine the yogurt and protein powder in a bowl and mix well.
3. When the fruit is ready, serve with the yogurt and garnish with mint if using.
Ingredients
Qty
1 sprig fresh mint leaves
15 grams strawberry avour whey protein powder (wpi)
100 grams yogurt, natural bio, fat-free
50 grams raspberries
0.5 nectarine, medium (approx 120g each)
10 mls pure canadian maple syrup
1 red plum, small (approx 50g each)
Breakfast
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Snack Recipes
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Corn Relish Dip & Crackers
PerServe
Calories: 149
Fat: 5.1
Protein: 11.1Carbohydrates: 15.0
Fibre: 0.0
Serves: 1
TotalPreparationTime: 5 minutes.
Region: Australian
GlutenFree: Yes
Vegetarian: No
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Mix together corn relish and sour cream and stir until totally combined.
2. Cut up chicken to t crackers.
3. Place chicken, dip and 1 sundried tomato on each cracker.
Chefssuggestions:
- The chicken meat could be replaced with ham or turkey luncheon meat if preferred.
Ingredients
Qty
25 grams sour cream, extra light
4 rice crackers, sakata, plain (approx 1.8g each)
50 grams luncheon meats, chicken, shaved roast, breast, 97% fat free
4 pieces tomatoes, sundried, fat free20 grams corn relish
Snacks
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Crackers with Ham, Cheese, Salsa & Pickled Onions
PerServe
Calories: 258
Fat: 6.4
Protein: 19.8Carbohydrates: 27.7
Fibre: 1.1
Serves: 1
TotalPreparationTime: 5 minutes.
Region: Australian
GlutenFree: No
Vegetarian: No
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Place crackers onto a plate.
2. Cube cheese.
3. Stack ingredients in various orders on top of crackers as desired.
4. Enjoy.
Ingredients
Qty
40 grams onions, pickled, drained
20 grams salsa, chunky
6 crackers jatz 97% fat free
50 grams smoked ham, extra lean, sliced
30 grams cheese, cheddar, half fat
Snacks
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Creamy Cheese Dip with Crunchy Vegetables(large serving)
PerServe
Calories: 329
Fat: 6.7
Protein: 37.6Carbohydrates: 22.7
Fibre: 2.3
Serves: 1
TotalPreparationTime: 10 minutes.
Region: British
GlutenFree: No
Vegetarian: Yes
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. In a bowl, combine all the ingredients for the dip (everything except the raw vegetables and the grissini sticks)and mix well.
2. Place the dip mixture into a serving bowl.
3. Thinly slice the vegetables and arrange the vegetables and grissini around the dip and serve.
Chefssuggestions:
- If you have time, chill the dip before serving.
- If you have no fresh chives, use nely chopped spring onion instead.
Ingredients
Qty
200 grams mixed raw vegetables (eg celery, carrot, cucumber)
2 sprigs fresh chives20 mls lemon juice, bottled
2 pinches black pepper
2 tsp hot chilli sauce (eg tabasco)
2 tsp dijon mustard
60 grams cheese, cream, extra-light (reduced-fat)
60 mls milk, skim
30 grams natural whey protein powder (wpi)
4 grissini sticks (approx 20g each)
Snacks
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Greek Style Feta & Spinach Melts
PerServe
Calories: 125
Fat: 2.6
Protein: 10.1Carbohydrates: 12.1
Fibre: 0.4
Serves: 1
TotalPreparationTime: 6 minutes.
Region: Greek
GlutenFree: No
Vegetarian: Yes
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Preheat a sandwich press.
2. Open pita bread. Spread spinach leaves and crumble feta evenly throughout.
3. Fold in half to enclose the pita pocket.
4. Place the pocket on to the sandwich press and close the lid lightly.
5. Cook for 2-3 minutes or until toasted and heated through.
6. Transfer to a serving plate and sprinkle with lime juice.
Ingredients
Qty
80 grams baby spinach leaves
20 mls lime juice, bottled
1 mini pita pocket, wholemeal (approx 20g each)
30 grams cheese, feta, reduced fat
Snacks
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Rice Cakes with Avocado Salsa
PerServe
Calories: 179
Fat: 7.8
Protein: 10.4Carbohydrates: 18.2
Fibre: 3.7
Serves: 1
TotalPreparationTime: 7 minutes.
Region: Australian
GlutenFree: Yes
Vegetarian: No
DairyFree: Yes
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Mash avocado with a fork until fairly smooth.
2. Dice tomato slices extremely nely and then mix with avocado.
3. Add a squeeze of fresh lemon juice to the avocado mixture.
4. Add salt and pepper to the avocado mixture to taste.
5. Place turkey meat on the rice cakes.
6. Add avocado salsa to the rice cakes.
Chefssuggestions:
1. Ham may be used instead of turkey meat if preferred.
2. Be sure that the meat you use is gluten free if needed.
Ingredients
Qty
0.5 tomato, small (approx 100g each)
1 pinch black pepper
2 brown rice cakes, thins (approx 6g each)
1 pinches sea salt
0.25 ripe avocado, medium (approx 240g each)
5 mls lemon juice, bottled
50 grams luncheon meats, turkey, shaved, 97% fat free
Snacks
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Strawberry Yogurt Delight
PerServe
Calories: 274
Fat: 6.5
Protein: 22.7Carbohydrates: 27.4
Fibre: 0.8
Serves: 1
TotalPreparationTime: 5 minutes.
Region: Western
GlutenFree: Yes
Vegetarian: Yes
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. In a small bowl, mix the low-fat cottage cheese and low-fat yogurt together.
2. Pour into a serving bowl and sprinkle with the nuts.
Chefssuggestions:
- If you prefer a smoother consistency, you can use a blender to mix the yogurt and cottage cheese.- You can use any low-fat fruit yogurt in place of strawberry.
Ingredients
Qty
175 grams yogurt, strawberry, low fat
125 grams cheese, cottage, low-fat
5 grams almonds, aked
Snacks
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Yogurt Dip with Apple
PerServe
Calories: 223
Fat: 1.9
Protein: 24.3Carbohydrates: 27.5
Fibre: 4.4
Serves: 1
TotalPreparationTime: 5 minutes.
Region: British
GlutenFree: Yes
Vegetarian: Yes
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. In a small bowl, mix together the yogurt and whey protein powder until smooth and then transfer to a smallserving dish.
2. Sprinkle with the axseeds and serve with apple slices to dip.
Ingredients
Qty
1 red dessert apple, medium (approx 138g each)
1 tsp axseeds
100 grams yogurt, natural bio, fat-free
20 grams vanilla avour whey protein powder (wpi)
Snacks
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Lunch Recipes
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Chicken, Ricotta & Sundried Tomato Cruskits
PerServe
Calories: 215
Fat: 3.1
Protein: 22.9Carbohydrates: 23.4
Fibre: 0.0
Serves: 1
TotalPreparationTime: 5 minutes.
Region: Australian
GlutenFree: No
Vegetarian: No
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Spread the ricotta cheese over two of the Cruskits.
2. Place the chicken on the Cruskits over the ricotta.
3. Top the chicken with sundried tomatoes.
4. Place the remaining two Cruskits on the top creating a cruskit sandwich.
Chefssuggestions:
- The chicken can be replaced with ham or turkey luncheon meats.
Ingredients
Qty
8 pieces tomatoes, sundried, fat free
40 grams cheese, ricotta, light
4 cruskits, light (approx 5.7g each)70 grams luncheon meats, chicken, shaved roast breast, 97% fat free
Lunch
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Ham, Cheese & Rocket Crispbreads
PerServe
Calories: 199
Fat: 4.8
Protein: 15.3Carbohydrates: 19.7
Fibre: 3.9
Serves: 1
TotalPreparationTime: 5 minutes.
Region: Western
GlutenFree: No
Vegetarian: No
DairyFree: No
WhiteMeatOnly: NoNoSeafood: Yes
Instructions:
1. Spread the cream cheese over the crisp breads and top with the rocket and ham slices.
2. Season with freshly ground black pepper according to taste.
Ingredients
Qty
2 crackers ryvita, multi-grain rye
1 pinch black pepper
50 grams smoked ham, extra lean, sliced
50 grams cheese, cream, extra-light (reduced-fat)
1 cup rocket leaves
Lunch
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Open Topped Crunchy Tuna Sandwich
PerServe
Calories: 296
Fat: 5.1
Protein: 24.6Carbohydrates: 38.4
Fibre: 3.6
Serves: 1
TotalPreparationTime: 5 minutes.
Region: Western
GlutenFree: No
Vegetarian: No
DairyFree: No
WhiteMeatOnly: YesNoSeafood: No
Instructions:
1. Chop and core the apple and then roughly chop along with the celery and walnuts.
2. Mix the fromage frais and mustard together, and then stir in the drained tuna, celery, apple and nuts. Seasonwell with salt and freshly ground black pepper.
3. Divide the mixture between the slices of rye bread.
4. Cut each slice of bread in half and serve with the rocket leaves and halved cherry tomatoes.
Ingredients
Qty
0.5 celery stalk (approx 30 grams each)
55 grams tuna in spring water (drained weight)
1 pinch black pepper
2 slices bread, dark rye (approx 30g per slice)
0.5 cup rocket leaves
0.25 eating apple, medium (approx 138g each)1 pinch sea salt
35 mls fromage frais, natural, low-fat
5 grams walnuts, raw
0.5 tsp mustard, wholegrain
2 cherry tomatoes, small (approx 10g each)
Lunch
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Quick Cobb Salad
PerServe
Calories: 159
Fat: 2.3
Protein: 21.1Carbohydrates: 11.8
Fibre: 2.3
Serves: 1
TotalPreparationTime: 5 minutes.
Region: Western
GlutenFree: Yes
Vegetarian: No
DairyFree: Yes
WhiteMeatOnly: NoNoSeafood: Yes
Instructions:
1. Roughly chop the lettuce and tomato.
2. Top the lettuce with tomato, turkey, ham and bean sprouts and season to taste with salt and pepper.
3. Drizzle the lemon juice on top.
Ingredients
Qty
60 grams turkey meat, lean, sliced
1 tomato, small (approx 100g each)
10 mls lemon juice, bottled
1 pinch black pepper
60 grams smoked ham, extra lean, sliced
1 pinch sea salt
30 grams beansprouts, mung
0.5 crisp lettuce, small (approx 100g each)
Lunch
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Smoked Ham Bruschetta
PerServe
Calories: 186
Fat: 2.0
Protein: 14.1Carbohydrates: 25.8
Fibre: 5.1
Serves: 1
TotalPreparationTime: 10 minutes.
Region: Italian
GlutenFree: No
Vegetarian: No
DairyFree: Yes
WhiteMeatOnly: NoNoSeafood: Yes
Instructions:
1. With a sharp knife, score a cross at the base of each tomato then place the tomato in a bowl of boiling waterfor 1-2 minutes.
2. Meanwhile, cut the garlic clove in half and and mince one half (leaving the other half whole for rubbing over thetoasted bread).
3. Drain the tomatoes and rinse under cold water. Then peel the skin off, roughly chop it and place in a small
bowl with the fresh, torn basil leaves, garlic, a dash of Tabasco sauce and season well with sea salt and freshlyground black pepper.
4. Lightly toast the bread on both sides under a hot grill and then using the freshly cut garlic clove, roughly rub thecut side of the garlic over the entire toast.
5. Top with the tomatoes then place back under the grill to heat through.
6. Remove from the grill, place the sliced ham on top and eat immediately.
Chefssuggestion:
- Replace the smoked ham for slices of smoked chicken or turkey if preferred.
Ingredients
Qty
2 tomatoes, small (approx 100g each)
2 sprigs fresh basil leaves
1 pinch black pepper
1 clove garlic (approx 3g per clove)
0.25 tsp hot chilli sauce (eg tabasco)
60 grams smoked ham, extra lean, sliced
1 pinch sea salt1 slice bread, wholemeal (approx 40g each)
Lunch
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Smoked Salmon & Avocado Corn Thins (large serving)
PerServe
Calories: 442
Fat: 15.5
Protein: 39.8Carbohydrates: 34.9
Fibre: 5.5
Serves: 1
TotalPreparationTime: 5 minutes.
Region: Western
GlutenFree: Yes
Vegetarian: No
DairyFree: No
WhiteMeatOnly: YesNoSeafood: No
Instructions:
1. Spread the avocado over the corn thins.
2. Top with rocket leaves and smoked salmon.
3. Season with freshly ground black pepper according to taste.
Chefssuggestions:- For gluten-free, check the brand of corn thins is gluten-free or substitute with gluten-free crisp bread.
Ingredients
Qty
2 pinches black pepper
6 corn thins (approx 6g each)
150 grams smoked salmon slices
2 cups rocket leaves0.5 ripe avocado, small (approx 180g each)
Lunch
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Soft Egg & Salsa Taco
PerServe
Calories: 346
Fat: 20.2
Protein: 17.2Carbohydrates: 22.4
Fibre: 5.1
Serves: 1
TotalPreparationTime: 8 minutes.
Region: Mexican
GlutenFree: No
Vegetarian: Yes
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. For the salsa, chop the tomato, chilli, half the coriander and combine with half of the oil.Add Tabasco if desired, and season to taste with salt and pepper.
2. Wrap the tortilla in paper towel, place on a plate and microwave on high for 30 seconds. Heat for a further 30seconds. Alternatively, you can heat the tortilla in the oven according to the packet directions.
3. Lightly whisk the eggs with the cream and remaining chopped coriander. Season. Heat remaining oil in a large
pan over medium-high heat, pour in eggs and, using a wooden spoon, fold for 2 minutes until scrambled andalmost set. Remove from the heat.
4. Working with one tortilla at a time (if making more than one serve, keep the rest covered as you work), spoonsome egg down the centre, top with salsa and fold over the sides to enclose. Secure with a paper napkin ifdesired, and serve with any remaining salsa on the side.
Ingredients
Qty
3 sprigs fresh coriander
5 mls extra virgin olive oil1 pinch black pepper
0.25 fresh red chilli (approx 45g each)
1 tortillas, wholemeal our, medium (approx 40g each)
0.5 tomato, small (approx 100g each)
1 pinch sea salt
0.25 tsp tabasco
15 mls cream, fresh, half fat
2 eggs, large (approx 50g each)
Lunch
7/28/2019 Freebie MealPlans
40/52
Spinach, Watercress & Potato Omelette
PerServe
Calories: 286
Fat: 6.2
Protein: 31.3Carbohydrates: 21.7
Fibre: 2.7
Serves: 1
TotalPreparationTime: 15 minutes.
Region: Spanish
GlutenFree: Yes
Vegetarian: Yes
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Cut the potato into rounds approximately half cm thick and cook gently in lightly salted boiling water until justtender (about 5 minutes), do not overcook. Drain.
2. Meanwhile, rinse the spinach leaves, put into a saucepan and cook over a medium heat, stirring from time totime, until all the leaves are soft.
3. Press the surplus water out of the spinach.
4. In a bowl, beat together the egg, egg whites, whey protein powder and season with sea salt and freshly groundblack pepper, set aside.
5. Turn on the grill to preheat and also heat a 20cm oven-proof non-stick frying pan sprayed lightly with cookingoil spray over medium heat. Add the watercress to the frying pan, stir for half a minute until it has cooked, thenremove and set aside.
6. Add the potato to the frying pan in one layer and cook until the undersides are golden; turnover and repeat,adding more spray.
7. Add the spinach and watercress to the frying pan evenly and then pour over the egg mix, tipping the frying panso it is distributed well.
8. Leave it to cook over a medium-high heat until the underside is golden, and then ash under the grill for aminute to cook the top.
9. Serve immediately (you can also serve this dish at room temperature).
Chefssuggestions:
- You can use other green vegetables in this omelette; small broccoli orets are good, as is Swiss chard.
Ingredients
Qty
1 pinch black pepper
1 cup watercress
125 grams charlotte new potatoes
1 pinch sea salt
15 grams natural whey protein powder (wpi)
100 grams baby spinach leaves
1 pump cooking oil spray1 egg, large (approx 50g each)
2 egg whites (large egg)Lunch
7/28/2019 Freebie MealPlans
41/52
Steak & Salad Stuffed Pita Pockets
PerServe
Calories: 380
Fat: 12.6
Protein: 26.0Carbohydrates: 37.8
Fibre: 2.4
Serves: 1
TotalPreparationTime: 25 minutes.
Region: American
GlutenFree: No
Vegetarian: No
DairyFree: Yes
WhiteMeatOnly: NoNoSeafood: Yes
Instructions:
1. Position rack in upper third of oven; preheat grill.
2. Whisk lemon juice, oil, mustard, salt and pepper in a large bowl. Place steak in a shallow dish and pour half thedressing over it. Let marinate at room temperature, turning once, for 10 minutes.
3. Meanwhile, prepare the salad by chopping the lettuce, cucumber and tomato and adding it to the remainingdressing in another bowl; toss to coat.
4. Transfer the meat to the grill and grill for 5 minutes on each side for medium-rare, or until it reaches desireddoneness. Transfer to a cutting board, let rest for 3 minutes, then slice thinly against the grain. Mix the meatwith the salad and ll the pita. Serve immediately..
Ingredients
Qty
80 grams sirloin steak, lean
10 mls extra virgin olive oil
60 mls lemon juice, bottled
1 pinch black pepper
1 tsp dijon mustard
1 pinch sea salt
1 inch cucumber (approx 15g per inch)
0.25 crisp lettuce, small (approx 100g each)
1 bread, pita wholemeal, large (approx 60g each)
3 cherry tomatoes, small (approx 10g each)
Lunch
7/28/2019 Freebie MealPlans
42/52
Dinner Recipes
7/28/2019 Freebie MealPlans
43/52
Asian Prawn Noodle Salad
PerServe
Calories: 258
Fat: 3.0
Protein: 29.5Carbohydrates: 27.2
Fibre: 0.9
Serves: 1
TotalPreparationTime: 25 minutes
Region: Asian
GlutenFree: No
Vegetarian: No
DairyFree: No
WhiteMeatOnly: YesNoSeafood: No
Instructions:
1. Make the dressing: chop the coriander and place into a screw top jar with the evaporated milk, sh sauce andlime juice; shake well.
2. Peel and de-vein the prawns, leaving the tails intact and place in a bowl. Add two thirds of the dressing andmarinate for 10 minutes. Drain.
3. Meanwhile, place the noodles in a bowl and cover in boiling water; let stand for 10 minutes then drain and
rinse under cold water. Drain again.
4. Transfer the noodles to a large bowl. Chop the mint leaves and add to the bowl with the remaining dressing,bean sprouts, chilli; mix well.
5. Lightly coat a non-stick frying pan with cooking oil spray and heat over high heat.
6. Cook the prawns for approximately 3 minutes or until changed in color and cooked through.
7. Serve the noodle salad topped with the freshly cooked prawns.
Ingredients
Qty
2 sprigs fresh mint leaves
1 sprig fresh coriander
20 grams noodles, rice (vermicelli) (dry weight)
0.5 fresh red chilli (approx 45g each)
1 pump cooking oil spray
10 grams sh sauce (nam pla)
30 grams beansprouts, mung
120 grams prawns, tiger, whole, raw
60 mls milk, evaporated, light, coconut avoured
10 mls lime juice, bottled
Dinner
7/28/2019 Freebie MealPlans
44/52
Balsamic Beef & Sweet Potato Mash
PerServe
Calories: 314
Fat: 5.1
Protein: 33.2Carbohydrates: 31.8
Fibre: 3.9
Serves: 1
TotalPreparationTime: 25 minutes
Region: Australian
GlutenFree: No
Vegetarian: No
DairyFree: Yes
WhiteMeatOnly: NoNoSeafood: Yes
Instructions:
1. Combine half of the balsamic vinegar with the garlic and pepper and pour over the steak; marinate for15 minutes.
2. Meanwhile, cut the cherry tomatoes in half and toss with the mixed salad leaves. Transfer to a serving plateand pour over the remaining balsamic vinegar.
3. Peel the sweet potato and cut into 1 inch cubes. Add to a pot of boiling water and cook for approximately 8
minutes or until tender. Remove from heat, drain and mash using a potato masher. Finely chop the chivesand add to the potato along with the coconut cream. Mix well and transfer to the serving plate.
4. Heat a BBQ or Sandwich Grill and cook the steak over high heat for 1-2 minutes each side or until cooked toyour preference. Place the steak on top of the sweet potato mash, top with extra chives for garnish and serve.
Ingredients
Qty
1 pinch black pepper
120 grams sirloin steak, lean
2 sprigs fresh chives
0.5 tsp garlic, minced
1 sweet potato (approx 150g each)
30 mls balsamic vinegar
20 mls coconut milk, reduced fat
1 cup mixed salad leaves Average, all brands
4 cherry tomatoes, small (approx 10g each)
Dinner
7/28/2019 Freebie MealPlans
45/52
Balsamic Chicken & Char Grilled Vegetables
PerServe
Calories: 272
Fat: 6.9
Protein: 30.7Carbohydrates: 22.6
Fibre: 6.4
Serves: 1
TotalPreparationTime: Up to 3 minutes
Region: Australian
GlutenFree: Yes
Vegetarian: No
DairyFree: Yes
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Combine half of the balsamic vinegar with the garlic and pepper and pour over the chicken breast, marinatefor 15 minutes.
2. Meanwhile, heat a BBQ or Sandwich Grill; halve the lime and cook on the grill until the tops have caramelised(approx 1 minute).
3. Slice the capsicum, zucchini and egg plant into thick, at slices. Spray the grill with cooking oil spray and place
the vegetable slices onto the grill, cook for approximately 1 minute each side or until char-grilled. Remove fromthe grill and place in tin-foil until ready to serve to keep warm.
4. Spray the grill with cooking oil spray and add the chicken breast, cook for approximately each side or untilcooked through and no longer pink in the centre.
5. Transfer the chicken to a serving plate along with the char-grilled vegetables and caramelised lime.
Chefssuggestions:
- Chicken tenderlions or chicken thighs (skin and bone removed) can be used in place of chicken breasts forthis recipe.
Ingredients
Qty
50 grams eggplant (aubergine)
0.5 tsp garlic, minced
120 grams chicken breast llets, skinless and boneless
15 mls balsamic vinegar
1 lime (approx 70g)
5 pumps cooking spray oil
1 pinch black pepper
0.5 zucchini (courgette), medium (approx 196g)
Dinner
7/28/2019 Freebie MealPlans
46/52
Baked Snapper with Cucumber Salad
PerServe
Calories: 325
Fat: 3.9
Protein: 36.0Carbohydrates: 34.6
Fibre: 1.7
Serves: 1
TotalPreparationTime: 20 minutes.
Region: Australian
GlutenFree: Yes
Vegetarian: No
DairyFree: Yes
WhiteMeatOnly: YesNoSeafood: No
Instructions:
1. Pre-heat the oven to 200c.
2. Mix the tamari sauce with the same amount of water; add the garlic and ginger together and combine.
3. Place the snapper in a baking dish and pour over the sauce mixture; cook in the over fro approximately10-15 minutes or until cooked through.
4. Meanwhile, thinly slice the onion and cucumber, toss together and set aside. Also slice the red chilli andset aside.
5. When the sh is almost ready, prepare the rice according to the packet instructions; transfer to a serving plate.
6. Top the rice with the cooked snapper and cucumber salad and drizzle the juices from the baking dish over thesalad. Garnish with the sliced red chilli.
Ingredients
Qty
150 grams snapper
0.5 tsp garlic, minced
10 mls tamari (wheat-free soy sauce)
0.5 red onion, small (approx 60g each)
2 inches cucumber (approx 15g per inch)
80 grams rice, brown basmati, 2-minute microwave
0.5 tsp bottled ginger, crushed
0.25 fresh red chilli (approx 45g each)
Dinner
7/28/2019 Freebie MealPlans
47/52
Barramundi with Grilled Vegetables
PerServe
Calories: 260
Fat: 5.6
Protein: 33.9Carbohydrates: 26.1
Fibre: 12.6
Serves: 1
TotalPreparationTime: 20 minutes.
Region: Australian
GlutenFree: Yes
Vegetarian: No
DairyFree: Yes
WhiteMeatOnly: YesNoSeafood: No
Instructions:
1. Pre-heat oven to 200c.
2. Lightly spray a piece of tin foil (large enough to make a parcel around the sh) with cooking oil spray.
3. Place the barramundi llet on the tin foil and top with 2 slices from the lemon. Fold the edges of the foil intothe centre to form a case.
4. Place in the centre of the oven and cook for approximately 10-15 minutes.
5. Meanwhile, pre-heat a sandwich grill to medium-high and spray lightly with cooking oil spray.
6. Slice the eggplant into rounds about 1/2cm in thickness and slice the zucchini length-ways just slightly thinner.
7. Place the eggplant and zucchini slices in the sandwich grill in batches, for about 1 minute, until all cooked.
8. Transfer the cooked barramundi and grilled vegetables onto a serving plate and squeeze lemon juice over thegrilled vegetables.
9. Season to taste with salt and pepper.
Ingredients
Qty
1 pinch white pepper
150 grams barramundi llets
0.5 lemon, medium (approx 150g each)
1 pinch sea salt
1 zucchini (courgette), medium (approx 196g each)
200 grams eggplant (aubergine)
3 pumps cooking oil spray
Dinner
7/28/2019 Freebie MealPlans
48/52
Chicken Caesar Salad
PerServe
Calories: 303
Fat: 10.3
Protein: 36.8Carbohydrates: 14.6
Fibre: 2.6
Serves: 1
TotalPreparationTime: 10 minutes.
Region: Italian
GlutenFree: No
Vegetarian: No
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Bring a small pot of water to the boil and hard boil the egg (approx 5 minutes); remove the egg from the boilingwater and place in a bowl of cold water.
2. Meanwhile, combine the lettuce leaves, croutons, chives and snow pea sprouts in a bowl or a serving plate.Slice the egg and toss through the lettuce.
3. Place the sliced chicken breast on top of the salad and drizzle with caesar dressing.
Ingredients
Qty
15 grams croutons, garlic & herb
120 grams chicken breast llet, pre-cooked
1 sprig fresh chives
1 crisp lettuce, small (approx 100g each)
1 egg, large (approx 50g each)
10 grams caeser style low fat dressing
5 grams snow pea sprouts
Dinner
7/28/2019 Freebie MealPlans
49/52
Chicken & Avocado Salad
PerServe
Calories: 288
Fat: 13.5
Protein: 28.7Carbohydrates: 13.2
Fibre: 3.6
Serves: 1
TotalPreparationTime: 15 minutes.
Region: Australian
GlutenFree: Yes
Vegetarian: No
DairyFree: No
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Coat chicken breast in Italian herbs.
2. Cook chicken breast in a non-stick pan for 3-5 minutes, turning over half way through cooking, or untilcooked through.
3. Set chicken breast aside to rest for 3-5 minutes.
4. Meanwhile coarsely shred lettuce, chop avocado and top and tail snow peas; mix together into a bowl alongwith the cashew nuts.
5. Slice chicken breast or cube into 1cm pieces and then add to mixture.
6. Make dressing in a small bowl/container by mixing together the sour cream, lemon juice and salt and pepper.Stir through ensuring all ingredients are combined thorough and coated with dressing.
Ingredients
Qty
1 pinch black pepper
10 grams whole cashew nuts, raw, unsalted
1 pinch sea salt
0.5 crisp lettuce, small (approx 100g each)
10 mls lemon juice, bottled
20 grams snow peas (mange tout)
0.25 ripe avocado, small (approx 180g each)
100 grams chicken breast llets, skinless and boneless
30 grams sour cream, extra light
1 tsp italian seasoning
Dinner
7/28/2019 Freebie MealPlans
50/52
Sticky Diced Chicken on Spring Cabbage
PerServe
Calories: 330
Fat: 1.9
Protein: 41.5Carbohydrates: 34.2
Fibre: 8.3
Serves: 1
TotalPreparationTime: 20 minutes
Region: Thai
GlutenFree: No
Vegetarian: No
DairyFree: Yes
WhiteMeatOnly: YesNoSeafood: Yes
Instructions:
1. Mix together the garlic, ginger, honey and two-thirds of the tamari sauce; cube the chicken and add to themarinade, tossing to make sure each piece is fully coated. Set aside for 5 minutes.
2. Heat the remaining tamari sauce over medium-high heat in a non-stick frying pan or wok, add the marinatedchicken and stir fry for approximately 5 minutes.
3. Cut the capsicums into strips and chop the spring onions into 1 inch pieces; add to the pan and stir fry for a
further 2-3 minutes (add 1 tablespoon of water, per serving, if necessary).
4. Shred the cabbage, add to the pan and cook for a further 2-3 minutes stirring constantly, then transfer to awarmed serving bowl.
5. Drizzle with sweet chilli dipping sauce and serve immediately.
Ingredients
Qty
2 tsp garlic, minced
3 spring onions (approx 15g each)125 grams spring cabbage
0.5 red capsicum (pepper), large (approx 160g each)
125 grams chicken breast llets, skinless and boneless
60 mls tamari (wheat-free soy sauce)
2 tsp honey, clear & runny
2 tsp bottled ginger, crushed
10 mls Thai sweet chilli sauce, light
0.5 yellow capsicum (pepper), large (approx 160g each)
Dinner
7/28/2019 Freebie MealPlans
51/52
Superlean Beefburger & Salad
Dinner
PerServe
Calories: 325
Fat: 7.4
Protein: 30.3Carbohydrates: 29.5
Fibre: 4.0
Serves: 1
TotalPreparationTime: 15 minutes.
Region: American
GlutenFree: No
Vegetarian: No
DairyFree: Yes
WhiteMeatOnly: NoNoSeafood: Yes
Instructions:
1. Finely chop the onion and herbs and combine in a bowl with the beef mince; mix thoroughly using your handsuntil fairly smooth looking and then season with sea salt and freshly ground black pepper; combine well.
2. Mix in the egg white and combine well.
3. Using clean hands form the mix into one round, at patty (per serving).
4. Heat a non-stick frying pan over medium-high heat, spray lightly with cooking oil spray and then add the burger.
5. Cook for 5 minutes then turn over and cook on the other side for 3 minutes.
6. Meanwhile, toss the salad with the dressing and transfer to a serving plate along with the opened burger bun.7. When the burger is cooked all the way through, place it into the burger bun and top with the relish and sliced
cucumber. Serve immediately.
Chefssuggestions:
- If you cant nd extra lean ready-minced beef, ask a butcher to grind up a lean piece of sirloin or rump steak foryou (making sure to ask for any fat bands to be removed before grinding).
- If you like, you can use 1tsp dried mixed herbs instead of the fresh herbs.
Ingredients
Qty
1 sprig fresh at-leaf parsley
15 mls french dressing, fat free
1 inch cucumber (approx 15g per inch)
1 bread roll, mixed grain burger buns (approx 45 grams each)
0.5 brown onion, small (approx 60g each)
1 pinch black pepper
1 cup mixed salad leaves
1 pinch sea salt
100 grams beef mince, extra-lean (maximum 5% fat)
1 pump cooking oil spray
1 sprig fresh thyme
2 tsp burger relish
1 egg white (large egg)Dinner
7/28/2019 Freebie MealPlans
52/52
Teriyaki Lamb Stir-Fry
PerServe
Calories: 380
Fat: 15.6
Protein: 42.6Carbohydrates: 12.3
Fibre: 0.9
Serves: 1
TotalPreparationTime: 20 minutes.
Region: Japanese
GlutenFree: No
Vegetarian: No
DairyFree: Yes
WhiteMeatOnly: NoNoSeafood: Yes
Instructions:
1. Thickly slice the onion, thinly slice the chilli and coarsely chop the bok choy and broccolini.
2. Heat a non-stick wok to high and lightly spray with cooking oil spray.
3. Slice the lamb into thin strips and stir-fry until cooked to preference and remove from wok; cover to keep warm.
4. Heat the sesame oil in the wok; stir fry the garlic, onion and chilli until fragrant.
5. Add the teriyaki and sweet chilli sauces and bring to the boil; add the vegetables and stir-fry until just tender.
6. Return the lamb to the wok and heat through; transfer to a serving plate.
Ingredients
Qty
20 grams teriyaki marinade
100 grams bok choy
0.5 brown onion, small (approx 60g each)
0.5 fresh red chilli (approx 45g each)1 pump cooking oil spray
200 grams lamb, rump, lean
15 mls Thai sweet chilli sauce, light
5 mls sesame oil