Menu 7 – Symply Motivate

1 cup Sultana Bran
¾ cup skim milk
150g fresh fruit
1 slice 9 grain bread
1 tsp Flora Light marg
Vegemite

1 Mountain Bread Wrap
1 Tip Top Wholemeal Sandwich Thin
2 tsps Flora Ligh marg
40g 97% fat free ham
1 boiled egg
1 cup mixed salad
2 tsps 99% fat free mayo
160g tub Formé Zero yoghurt

1½ serves Tuscan Chicken with Pasta Bk 4 and Cooking for 1 or 2
¾ cup broccoli
¾ cup carrots

½ cup skim milk
200g fresh fruit
40g raw almonds

2 round crumpets
2 tsps Flora Light marg
2 tsps honey or jam
150g fresh fruit
OR
1 Premium Breakfast Shake
150g fresh fruit

2 serves Pizza Supreme BK 1
2 cups mixed salad
60g avocado
160g tub Formé Zero yoghurt

200g raw lean rump steak (grill or BBQ)
200g new potatoes boiled
2 cups mixed vegetables or salad

½ cup skim milk
150g watermelon/rockmelon
1 Uncle Tobys Chewy Muesli bar (122 cals, 2.8g fat)

1¼ cups All Bran Wheat Flakes
¾ cup skim milk
½ cup canned peaches in natural juice
OR
1 Premium Breakfast Shake
150g fresh fruit

70g grain bread roll
1 tsp Flora Light marg
1 large egg boiled
½ cup lettuce
2 tsps 99% fat free mayo
200g fresh pear

1 serve Pepper Fish Bk 6 and Cooking for 1 or 2
200g new potatoes boiled
2 cups mixed salad

½ cup skim milk
1 Bulla Raspberry Split ice cream (90 cals, 3.4g fat)
2 snack pkts (38g)Smith’s Thinly cut chips Lightly Salted (208 cals, 13.4g fat)
200g fresh fruit

1 Blueberry and Banana Muffin Bk 2 and Cooking for 1 or 2
(save several muffins for the weeks ahead)
150g fresh fruit
OR
1 Premium Breakfast Shake
150g fresh fruit

1 Tip Top Wholemeal Sandwich Thin
30g avocado
2 cups mixed salad
150g watermelon/rockmelon

1½ serves Butter Chicken Bk 4 and Cooking for 1 or 2
1 cup cooked Basmati rice
2 cups mixed salad or vegetables

½ cup skim milk
160g tub Formé Zero yoghurt
45g dry roasted cashews

1¼ cups Sultana Bran
¾ cup skim milk
¾ cup canned peaches in natural juice
OR
1 Premium Breakfast Shake
150g fresh frui

100g deli turkey breast slices
45g Bega 50% reduced fat cheese
2 cups mixed salad
45g avocado
3 tsps 99% fat free mayo
200g fresh fruit

1 serve Rippa Rissoles Bk 4 and Cooking for 1 or 2
200g new potatoes boiled
2 cups mixed vegetables or salad

½ cup skim milk
160g tub Formé Zero yoghurt 1 Uncle Tobys Chewy Muesli bar (122 cals, 2.8g fat)
2 snack pkts (38g)Smith’s Thinly cut chips Lightly Salted (208 cals, 13.4g fat)

1 Ham and Cheese Omelette Bk 3
2 slices 9 grain bread toasted
2 tsps Flora Light marg
200g fresh fruit

70g grain bread roll
30g turkey deli slices
1 tsp Flora Light marg
90g pink salmon canned or 90g turkey deli slices
1 cup mixed salad
2 tsps 99% fat free mayo
250g fresh fruit

1 serve Vegetable Lasagne Bk 1 and Cooking for 1 or 2
(save 1 serve for next week)
2 cups mixed salad

½ cup skim milk
1 Uncle Tobys Chewy Muesli bar (122 cals, 2.8g fat)
1 Nestle Mint Pattie (88 cals, 2g fat)
25g dry roasted cashews