menu plan option 1

Here is a link to the shopping list for this menu plan.

	Breakfast	Lunch	Snacks	Dinner	Supper
Monday	High fibre breakfast cereal, trim milk and fresh fruit eg kiwi	2-4 slices wholemeal bread, Egg, salad, grated carrot	Fresh fruit Slice fruit bread	Chicken stir-fry with seasonal vegetables (try including asparagus) and rice	Low fat flavoured yoghurt
Tuesday	Bircher muesli with grated apple and chopped kiwi fruit	Tuna and pasta salad with mesclun salad	Fresh fruit	Shepherds Pie Add onions, diced carrots and peas to the mince. Double the mixture, freeze and use for lasagne Sunday. Serve with broccoli and carrots (use peas or beans if broccoli expensive)	Fruit biscuit e.g. golden fruit
Wednesday	Porridge or muesli With trim milk and fruit	Wholemeal pita bread filled with coleslaw and sliced shaved ham	Fresh fruit Low fat yoghurt	Frittata with asparagus serve with salad and extra asparagus and homemade wedges.	Small bran muffin
Thursday	High fibre breakfast cereal, trim milk and fresh fruit eg kiwi fruit	Wholemeal bread with salad greens and hummus Or Asparagus salad	Fresh fruit Low fat yoghurt	Beef curry and rice. Serve with frozen green beans cooked in canned Indian tomatoes	Fruit biscuit
Friday	Bircher muesli with chopped orange and dates	Wholemeal torpedo roll filled with salad, beetroot and grated cheese	Fresh fruit Fruit bread	Fish pie made with tinned salmon, sautéed onions and celery and hard-boiled eggs Baked potatoes Salad	Plain crackers with low fat cream cheese and pickle
Saturday	2-3 Wholegrain toast and peanut butter (Don’t add butter or margarine)	200gms Chilli beans, 1 slice wholemeal toast Tomato slices Or Red,White and Green Lunch Salad	Fresh fruit Small bran muffin	Roast chicken with roasted potatoes & pumpkin. (lightly spray a separate baking tray for veges) Asparagus (try roasting it for 5 minutes with the potatoes just before serving time).	Yoghurt
Sunday	High Fibre cereal with yoghurt and fresh fruit	2 egg omelette and sautéed mushrooms with wholemeal bread	Fresh fruit Pikelets	Lasagne using mince mixture from Tuesday. Serve with sliced leeks sauteed with grated carrot in a little olive oil.	Fruit biscuit.