Poached Eggs with Sauteed Field Mushroom and Avocado (1 serve): Serve with 1 cafe latte or hot chocolate made with full cream milk. 5 prunes or 1 cup fresh fruit salad). 1 cup hot chocolate made with full cream milk. Dessert/Supperįruit Pop: Made with frozen fruits (eg. Nasi Goreng Tray Bake (1 serve): Serve with 2 cup mixed salad vegetables. beans, capsicum, spinach, carrot) cooked in sesame oil + sweet soy sauce dressing. ![]() LunchĬhicken and Noodle Stir-fry: Sliced lean chicken + Hokkein noodles + 1 cup vegetables (eg. 6 dried apricot halves or 4 small plums). Wholegrain Cereal with Milk and Fruit: Wholegrain flaky cereal + full cream milk + 2 tbsp linseeds + 1 serve of fruit (eg. SnacksĢ0g cheese + Canned tuna in oil on wholegrain crackers. Dessert/Supperįruit Smoothie: Made with 1 cup milk + 1 tbsp walnuts + fruit (eg. baby spinach, carrots, cucumber) with olive oil based dressing. Spaghetti Bolognese: Lean mince with tomato, tomato puree, herbs & garlic served on spaghetti and sprinkled with cheese + 1 cup salad (eg. Serve with dollop of natural yoghurt. + 1 serve of fruit. Lentil, Vegetables and Barley Soup: Lentils with 1 cup chopped vegetables (eg. carrot, pumpkin, celery, onion), vegetable stock and barley. Sweet Potato Spanish Omelette (1 serve): Serve with 1 cafe latte or hot chocolate made with full cream milk. SnacksĪ handful of mixed nuts and/or seeds. Fruit toast with butter and/or jam. Dessert/Supperįruit Salad Dessert: Fresh fruit salad with ice cream. Dinnerīaked Salmon, Cous Cous and Vegetables: Oven baked salmon fillet, sprinkled with sesame oil and sesame seeds + wholemeal cous cous + 2 cups cooked vegetables. Serve with hommus. LunchĮgg, Cheese and Salad Wrap: 2 boiled & mashed eggs + 2 cheese slices + avocado + 1 cup salad vegetables (eg. lettuce, cucumber, carrot, capsicum) rolled up in tortilla bread (make 2 wraps) + 1 cup fruit juice. SnacksĬhia Porridge with Fruit: 2 tbsp chia seeds + rolled oats + 1.5 cup full cream milk + 1 serve of fruit (eg. Dessert/Supperįresh Fruit and Cheese Platter: Slice and serve a variety of fresh fruits in season and cheese. Lamb Chops and Vegetables: Lamb chop, trimmed & shallow fried in olive oil. Serve with sweet potato mash made with milk and olive oil + 2 cups cooked vegetables. spinach, rocket) + tomato + avocado + crumbled feta cheese + olive oil/vinegar dressing. ![]() LunchĬhicken and Pasta Salad: Cooked chicken + pasta + 1 cup leafy green vegetables (eg. Serve with 1 hot chocolate, made with milk + 1 serve of fruit (eg. ![]() Peanut Butter on Wholegrain Toast: Toasted wholegrain bread+ 2 tbsp peanut butter. Want a version of this meal plan to print and use offline? Download the entire weight gain meal plan by clicking on this link.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |