Menu Plan
Make sure to drink water moderately throughout the day. it is important to have 8 glasses of water per day. To help with omega 3, snack on flax seeds when hungry or peckish.
Breakfast
Oatmeal-Rhubarb Porridge
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Combine milk, juice, oats, rhubarb, cinnamon and salt in a medium saucepan.
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Bring to a boil over medium-high heat. Reduce heat, cover and cook at a very gentle bubble, stirring frequently, until the oats and rhubarb are tender, about 5 minutes.
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Remove from the heat and let stand, covered, for 5 minutes. Stir in sweetener to taste. Top with nuts
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1 1/2 cups nonfat milk or nondairy milk, such as soymilk or almond milk
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1/2 cup orange juice
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1 cup old-fashioned rolled oats
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1 cup 1/2-inch pieces rhubarb, fresh or frozen
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1/2 teaspoon ground cinnamon
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Pinch of salt
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2-3 tablespoons brown sugar, pure maple syrup or agave syrup
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2 tablespoons chopped pecans or other nuts, toasted (see Tip) if desired
Method
Ingredients
Beverage
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Juice
Apple, Orange, Blackcurrant, Mango, Pineapple etc.
Morning Tea
Bircher Muesli Muffins (Makes 12)
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1 ¾ Cups self Raising Flour
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1 ½ Cups Intoasted muesli, plus extra to sprinkle
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1 Cup Walnuts, chopped thinly
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½ Cup Brown Sugar
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½ teaspoon Mixed Spice
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½ low fat plain yoghurt
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¼ Cup low fat milk
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¼ Cup canola Oil
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Egg
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1 Granny Smith Apple, skin on, cored, grated
Ingredients
Method
Beverage
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Tea or Coffee
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Preheat oven to moderate, 180°C. Line a 12-hole muffin pan with paper patty cases or spray with oil.
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In a large mixing bowl, combine flour, muesli, sugar and spice. Make a well in the centre of dry ingredients.
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In a large jug, whisk together yoghurt, milk, oil and egg. Add to dry ingredients with apples, mixing lightly until just combined.
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Spoon mixture into cases until 2/3 full. Sprinkle tops with extra muesli. Bake for 20-25 mins, until cooked when tested with a skewer. Cool in pan for 5 mins. Transfer to a wire rack to cool completely. Store in an airtight container.
Lunch
Vegetable casserole with simmered eggs (Serves 4)
Ingredients
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125mL (1/2 Cup) Olive Oil
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1 Onion, peeled, chopped
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2 Potatoes, peeled, chopped
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2 Carrots, peeled, chopped
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1 Garlic Clove, crushed
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500g zucchinis, cut into 1cm pieces
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1 ½ Cups Tomato Passata
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1 tsp Dried Oregano
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20mL (1T) Red Wine Vinegar
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3-4 Free Range Eggs
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4 T Grated Parmesan Cheese
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2 C Rice- 4 C Water
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Crusty Bread, to serve
Beverage
Water
Method
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Place oil in a frypan over low heat. Add onion, potato and carrot and cook until vegetables start to turn golden. Add the garlic and zucchini and cook, stirring, for 5 minutes. Stir in passata, oregano, vinegar and 3 cups of water. Season.
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Bring to the boil, then reduce heat to low and simmer for 20 minutes, stirring occasionally or until thickened.
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Make 3-4 small indents in casserole and break in 3-4 eggs. Partially cover and cook for 10 minutes or until eggs have set.
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Whilst casserole is in the oven, boil the water in a saucepan on high. When boiled, add rice and leave to cook for 15 minutes. (always check the labelling on the product first for any variations of the proocedure)
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Sprinkle with parmesan and serve on a bed of rice at the table with lots of crusty bread.
Afternoon Tea
Cream Cheese and Cucumber Sandwiches
Ingredients
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6 Wholemeal bread slices
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½ Cucumber, sliced
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Cream Cheese
Beverage
Peppermint Tea
Method
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Cut the crusts off of two slices of wholemeal bread.
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Spread both halves with a layer of the cream cheese, then place a layer of cucumber halves.
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Close the sandwhich, then cut into triangle shaped quaarters. Repeat with the remaining bread.
Dinner
Stir-fried tofu, tempeh and snake beans (serves 4)
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¼ C Vegetable Oil
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3 Eschalots, thinly sliced
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2 Garlic Cloves, thinly sliced
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3 Long Green Chillies, thickly sliced
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1 Stalk Lemongrass, trimmed and halved
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5cm piece fresh ginger, peeled, thinly sliced
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350g Firm Tofu, cut into 1cm squares
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250g tempeh, cut into 1cm squares
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1 Bunch Snake Beans, trimmed, sliced into 3cm lengths
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590g Hokkien Noodles
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2 medium tomatoes, diced
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¼ C Kecap Manis (soy Sauce)
Ingredients
Method
Beverage
Water
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Heat oil in a large wok or deep frying pan over medium-high heat. Add eschalot, garlic, chilli, lemongrass and ginger and stir-fry for 2 minutes or until softened. Add the tofu and tempeh. Stir-fry for 2 minutes or until tofu just starts to turn golden.
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Add beans, tomato, hokkien noodles, and kecap manis. Stir-fry for 3 minutes or until the kecap manis coats the tofu and tempeh and the sauce thickens. Discard lemongrass and ginger. Serve immediately.