7 Day Weight Loss Meal Plan

Here’s your detailed 7 Day Weight Loss Meal Plan! You will lose weight with a 1500 Calorie Diet, so we’ve made this 1473 calorie plan for you. Why? Because unless you buy calorie controlled prepared package meals like the ones from MYMC or Youfoodz, it can be a challenge to design your own menu. This plan ticks all the nutrient boxes and comes with recipes and a shopping list!

Average Calories per Meal

The meal plan has a total of 10,314 calories, evenly spread across seven days. This makes for an average of 1,473 calories per day. Most people will lose weight at this level. There are four meals per day: Breakfast, Lunch, Dinner, and Snack. The average calories per meal are:

MealAverage Calories
Breakfast348
Lunch416
Dinner539
Snack170
Total1473

The 7 Day Weight Loss Meal Plan

Here it is! 7 Day Weight Loss Meal Plan:

#BreakfastLunchDinnerSnack
11 serve Breakfast Wrap1 serve Spinach Quiche 1 medium sized Apple1 serve Chicken Fried Rice 1 serve Nutty Pears1 Spring Roll
23 serves Pikelet2 serves Vegetable Filo Roll 1 medium sized Banana1 serve Cauliflower Soup 1 serve Shepherd’s Pie 1 medium sized Apple1 serve Oat Bikkies
31 serve French Toast with Berries1 serve Broccolini Spaghetti 1 medium sized Navel Orange1 serve Fish and Lentils 1 medium sized Apple2 Spring Rolls
41 serve Cheese Omelette 1 medium sized Banana1 serve Pasta with Ricotta  1 serve Lamb Tagine 1 serve Apple Crumble1 serve Oat Bikkies
52 serves Apple Yoghurt1 serve Brown Rice Salad 1 medium sized Mandarin Orange1 serve Lentil Soup 1 serve Pork and Sweet Potato Chips  1 medium sized Banana 1 Navel Orange
62 serves Garlic Mushrooms 1 medium sized Banana1 serve Chicken and Bean Salad 1 medium sized Apple1 serve Classic Burrito 1 medium sized Navel Orange1 serve Oat Bikkies
72 serves Vegetable Egg Slice 1 medium sized Apple1 serve Chicken Noodle Salad 1 medium sized Mandarin Orange1 serve Sweet Potato Frittata 1 serve Wheat Tabbouleh1 medium sized Navel Orange 1 medium sized Banana

Meal Plan Shopping List

As you can see from the plan, the meals are widely varied and all made from scratch. This makes a long shopping list necessary. To be specific, there is a list of 138 ingredients:

QuantityUnitDescription
1PackAlmond meal
1Small bottleapple juice
16 Apples
2BunchesAsparagus 
300GramBaby Button Mushrooms
260Grambaby rocket leaves
80Grambaby spinach
1Small bottlebalsamic vinegar
4 bananas
1Packbean sprouts
1Packbicarbonate soda
750Gramblocks frozen spinach
2Cupblueberries (fresh or frozen)
1Bunchbok choy
1Loafbread (preferably wholemeal)
150Grambroad beans
2Headsbroccoli
1Bunchbroccolini
7 brown onions
1Small packbrown rice
1Small packbrown sugar
2 Bunches baby carrots
250Grambutternut pumpkin
1Smallcabbage
400Gramcan cannellini beans
400GramCan no added salt chickpeas
800GramCan of lentils
125gcancanned artichoke hearts
8 Carrots
10 celery stalks
2kgcherry tomatoes
1kgchicken breast
250Gramchicken tenderloins
1small bottleChilli Powder
1Small bottlecinnamon sugar
1spray canCooking oil spray
1large cancorn kernels
1small packCornflour
80Gramdates
500Gramdried spaghetti
2dozenEggs
1PackFeta cheese
250Gramfirm tofu
1small bottlefish sauce
460Gramflathead fillets
1large packfresh basil leaves
2large bunchfresh coriander
100Gramfresh ginger
3 fresh lemons
1bunchfresh mint
2large bunchfresh parsley 
300Gramfresh rice noodles
1small bunchfresh rosemary
1large packfrozen berries
1kgFrozen peas
250Gramfrozen spring roll pastry
6bulbsGarlic
1small packgrated parmesan cheese
1large packGrated reduced fat cheddar cheese
200Gramgreen beans
15 green onions
1small bottlegrond paprika
1small bottleground black pepper
1small bottleground cinnamon
1small bottleground coriander
1small bottleground cumin
1 Head of cauliflower
1small bottlehoney
4 large field mushrooms
1 large fresh chilli
5 large/medium zucchini
750Gramlean beef mince
500GramLean ham
400Gramlean lamb leg
4 lebanese cucumbers
6 lemons
2kglow fat Greek style yoghurt
1small packlow fat muesli
1.25kglow fat ricotta cheese
1small bottlemacadamia nut oil
1Small bottleMaple syrup
4 Medium green or brown pears
1 Medium Onion
7 medium tomatoes
6 Medium wholegrain bread rolls
1⁄2Cupmint
1small bottleMixed Spice
3 Navel Oranges
1small bottleolive oil
450Grampacket frozen mixed vegetables
500Grampasta sauce (reduced salt, fat)
1⁄4CupPistachio nuts
400Grampork loin steaks
1kgpotatoes 
500GramPumpkin
2TablespoonRaisins
4 red capsicums
400GramRed Kidney Beans
2medium packred lentils
4 red onions
1small bottleRed Wine Vinegar
12L BottleReduced fat milk
500MillilitreReduced salt chicken stock
1small packreduced salt dairy spread
2CupReduced salt vegetable stock (Gluten free if needed)
1Cupreduced-fat cheese (grated)
1⁄2Cupreduced-fat milk
1Litrereduced-salt chicken stock
1small bottlereduced-salt soy sauce
1kgrolled oats
1PinchSaffron threads (optional)
500Gramself-raising wholemeal flour
2 Shallots
8 sheets filo pastry
250Gramskim milk powder
50Gramsliced almonds
1 Small fennel bulb
2Cupspinach (chopped)
1small bottlestir-fry sauce
1⁄2Cupsun-dried tomatoes
1small bottleSweet Chilli Sauce
1.5kgsweet potato
1⁄3CupToasted macadamias
2TeaspoonToasted sesame seeds
1 turnip
5Millilitrevanilla essence
700Millilitrevegetable stock (salt reduced)
250Gramvermicelli rice noodles
1⁄2Cupwalnuts (roughly chopped)
1Cupwheat grains
300Gramwhite cap mushrooms
1⁄3Cupwhite quinoa
1medium packwhite rice
1Cupwholemeal flour
2Packagewholemeal tortillas/wraps (10 pack)

The Recipes

Each meal (not including the plain fruit) in the 7 Day Weight Loss Meal Plan has a recipe, shown below. Serve size is indicated, as well as calories per serve:

Breakfast wrap  
 

prep time 20 minutes
serves 4
things you need
4 eggs ¼ cup Reduced fat milk 1 cup Corn kernels 2 tablespoons Diced red capsicum 2 tablespoons Diced green capsicum100g Quartered button mushrooms 4 Medium sized wholemeal wraps 2 Sliced medium tomatoes 1 cup Grated reduced fat cheddar cheese 
  here’s how
1Lightly whisk eggs, milk, corn, capsicum and pepper together.
2Pour one quarter of the egg mixture into a small pre-heated non-stick frypan to just cover the base. Cook over medium heat until eggs are almost set. Turn over and cook for a further 15 seconds. Repeat with remaining mixture to make 4 omelettes.
3Cook mushrooms in the same frypan until golden.
4 Top each wrap with a cooked omelette, sliced tomato, mushrooms and cheese. Fold the edge closest to you over one third of the filling and then fold in the sides of the wrap to form a roll.
  
  
Calories per serve:   350 calories per serve
  Notes:   Some people like this with a dash of pepper.
Spinach quiche  
 

prep time 45 minutes
serves 6
things you need
1/2 cup Olive oil 1 Grated carrot 2 cups Chopped spinach 5 eggs Beaten 1 cup Grated reduced-fat cheese¾ cup Self-raising flour 2 Sliced celery stalks 2 Sliced shallots  
  here’s how
1Mix all ingredients together and pour into a greased quiche dish and bake at 180 degrees for 40 minutes or until set.
  
  
Calories per serve:   330 calories per serve  
  Notes:   This can be prepared the day before.
Chicken Fried Rice  
 

prep time 30 minutes
 serves 4
things you need
Spray Cooking oil spray 2 tablespoons Grated ginger 450g Mixed frozen vegetables 4 cups Cooked rice 280g Chopped, cooked chicken breast fillets2 tablespoons Reduced-salt soya sauce 4 Sliced green onions  
  here’s how
1Spray a wok with oil. Cook ginger and vegetables over high heat for 5–7 minutes.
2Add rice, chicken and soy sauce. Toss to coat. Cook, stirring, for 5 minutes, or until rice is hot and chicken is heated through.
3Add half the onion and toss to combine. Serve fried rice topped with remaining onion. 
  
  
Calories per serve:   399 calories per serve     Notes:   You can substitute the frozen vegetables with 4 cups of chopped, mixed fresh vegetables    
 
Spring Rolls  
 

prep time 30 minutes
rolls 20
things you need
3 teaspoons Olive oil 1 Diced onion ½ teaspoon Chopped ginger 1 clove Chopped garlic 1 Chopped celery stalk ½ cup Bean sprouts 1 tablespoon Cornflower 5 Diced mushrooms 1 Diced capsicum 2 cups Chopped cabbage 1 cup Diced cooked ham  1 teaspoon Sweet chilli sauce 1 tablespoon Reduced-salt soya sauce 250g Thawed spring roll pastry     
  here’s how
1Preheat oven to 200oC.
2Brush an oven tray with 1 teaspoon of the oil.
3Heat remaining oil in a wok or frying pan over medium to high heat. Add onion, ginger and garlic and stir-fry for 1 minute.
4Add celery, mushrooms, capsicum and cabbage and stir-fry for about 3 minutes.
5Add ham and sprouts. Cover with lid and let vegetables cook for another minute.
6Meanwhile combine cornflour, sweet chilli sauce, soy sauce and herbs.
7Add the mixed sauce to the spring roll filling and heat until mixture boils and thickens.  
8Remove saucepan from heat and allow to cool.  
9Place 1-2 tablespoons of mixture on the bottom corner of one spring roll sheet. Fold edges of sheet in and roll up. Continue until all the mixture is used.  
10Bake in a hot oven for 15-20 minutes or until the spring rolls are golden brown. 
Calories per roll:   103 calories per roll

Nutty Pears    
prep time 45 minutesserves 4
things you need
¾ cup Rolled oats 4 Medium green or brown pears ¼ cup Pistachio nuts 2 tablespoons Raisins ¼ teaspoon Mixed spice1 tablespoon Maple Syrup 4 tablespoons Low-fat Greek yoghurt  
  here’s how
1Preheat oven to 180°C. Halve each pear and remove the core. Place on a baking tray lined with non stick baking paper and spray with oil spray. Bake for 15-20 minutes.
2Meanwhile, combine the pistachios, raisins and mixed spice. Add the maple syrup and toss to coat.
3Remove the pears from the oven and spoon the nut mixture into the cavities. Return to the oven and continue to cook for 10-15 minutes until softened.
4Serve warm or cooled with 1 tablespoon of Greek yoghurt.
  
  
Calories per serve:   190 calories per serve  
 

Pikelet  
 
prep time 20 minutesserves 10
things you need
1 cup Self-raising wholemeal flour ¼ cup Skim milk powder 1 cup water 2/3 cup Reduced fat natural yoghurt 3 drops Vanilla essence1 ½ cups Fresh or frozen berries  
  here’s how
1Mix together flour and skim milk powder.
2Slowly add water and mix to a paste. Leave to stand for about 15 minutes (the mixture will thicken on standing).
3Drop spoonfuls of mixture into a hot non-stick frying pan. Cook until bubbles appear on the upper side, then turn over using a plastic slide and allow second side to brown.
4Mix together yoghurt and vanilla essence.
5Serve pikelets with a dollop of yoghurt and fruit. If using frozen fruit, heat in a saucepan and then pour over.  
  
Calories per serve:   270 calories per serve  
 

Vegetable Filo Roll  
 

prep time 30 minutes
 serves 6
things you need
2 Diagonally sliced zucchinis 1 Sliced red onion 1 Sliced red capsicum 100g Chopped mushrooms ½ cup Drained canned artichoke hearts 2 tablespoons Reduced fat milk 300g Crumbled ricotta 2 cloves Chopped garlic ¼ cup Chopped basil leaves 8 Sheets of filo pastry  100g Mixed salad greens 
  here’s how 
1Spray the zucchini, onion, capsicum and mushrooms with olive oil and place onto a lined oven tray and bake at 200°C for 15-20 minutes or until tender. 
2Combine the vegetables, artichokes, crumbled ricotta, garlic and basil. 
3Lay one sheet of filo pastry onto benchtop, brush with milk and top with another sheet. Repeat the process with remaining sheets to form a pile of layered pastry. Cut through the sheets to form two squares. 
4Spoon mixture over two thirds of each pile of pastry and roll up like a Swiss roll. Brush each roll with milk, sprinkle with pepper and place onto a lined oven tray and bake at 200°C for 15 minutes or until crisp and golden. 
5Allow to cool slightly and serve with crisp greens. 
   
Calories per serve:   312 calories per serve   Notes:   These can be prepared the day before   



Cauliflower Soup    
 
prep time 30 minutes serves 6
things you need
1 Cauliflower head, cut into florets 2 cups Reduced-salt vegetable stock 4 cups water 1 Chopped medium onion 1 Crushed clove of garlic1 Chopped small fennel bulb 2 teaspoons Lemon juice 1/3 cup Almond meal 1/3 cup Chopped toasted macadamia nuts 6 Medium wholegrain bread rolls 
  here’s how
1Place cauliflower, stock, water, onion, garlic and fennel in a large saucepan over medium heat. Simmer for 20-25 minutes until very soft.
2Transfer mixture to a food processor, add lemon juice and blend until roughly combined.
3Add almond meal and continue blending until smooth.
4Serve topped with toasted macadamias and a bread roll.
  
  
Calories per serve:   273 calories per serve  
 
Shepherd’s Pie  
 

prep time 1 hour
 serves 6
things you need
Spray Cooking oil spray 1 Diced onion 250g Lean beef mince 2 cups Cooked lentils 100g Cubed carrots100g Chopped broccoli 750g Frozen spinach 600g Potatoes – cooked, mashed with 2 Tablespoons margarine and ¼ cup Reduced-fat milk  
  here’s how
1Preheat oven to 180°C. Spray a large frying pan with oil. Fry onion over medium heat for 3-4 minutes until softened. Add mince. Brown for 3-4 minutes.
2Add lentils, vegetables and 1/4 cup (60ml) water. Cook for 10 minutes, stirring, until vegetables are tender and most liquid has evaporated.
3Spoon mixture into a 2-litre baking dish. Top with potato. Rake through with a fork to decorate. Bake 30 minutes or until golden.
  
  
Calories per serve:   258 calories per serve  
     
Oat Bikkies  
 

prep time 30 minutes
 serves 20
things you need
½ teaspoon Bicarbonate of soda Spray Cooking oil spray 1 cup Wholemeal flour 500g Rolled oats 1 teaspoon salt½ cup Macadamia nut oil 2 cups Boiling water  
  here’s how
1Preheat oven to 200oC.
2Using a spray oil, lightly grease an oven tray.
3Mix dry ingredients together with oil.
4Add boiling water, stirring until mixture binds to form a ball.
5Turn out, knead lightly and roll into a sheet (about 3mm)
6Cut into triangles or circles and place on the greased tray.
7Bake in the oven for 15 minutes or until the edges start to curl slightly.  
8Cool on a wire rack.  
  
Calories per serve:   178 calories per serve  
French Toast with Berries  
 

prep time 10 minutes
 serves 4
things you need
8 Slices wholemeal bread 2 cups Fat-reduced milk 2 Beaten eggs 1 cup Low-fat ricotta cheese 1 ½ teaspoon Cinnamon sugar250g Mixed berries 2 tablespoons Honey  
  here’s how
1Dip bread, one slice at a time into combined milk and eggs, draining excess.
2Heat a non stick frypan over medium heat and cook bread on both sides until golden brown.
3Divide French toast between serving plates and top with combined ricotta cheese and cinnamon sugar. Sprinkle with mixed berries and a drizzle of honey.
  
  
Calories per serve   495 calories per serve                
 
Broccolini Spaghetti  
 

prep time 5 minutes
serves 4
things you need
300g Wholemeal spaghetti 1 bunch Broccolini cut into florets 2 teaspoons Olive oil 200g Green beans 3 cloves garlic500g Cherry tomatoes 1 tablespoon Balsamic vinegar ¼ cup Chopped basil leaves 250g Ricotta 1 Lemon (juiced)  
  here’s how
1Cook pasta in a saucepan of boiling water, adding broccolini and beans in the last 2 minutes of cooking. Drain.
2In a large non-stick frying pan over medium heat add oil, garlic and tomatoes, stirring occasionally for 2 minutes.
3While cooking on low heat, add balsamic vinegar, chopped basil leaves, drained pasta and vegetables.
4Stir through ricotta cheese and the juice of a lemon until all combined and turn off heat.
5Serve the pasta sprinkled with the remaining basil leaves.
  
  
Calories per serve:  
 407 calories per serve

Fish and Lentils

prep time 20 minutes
 serves 4
things you need
250g Diced butternut pumpkin Spray Cooking oil spray 460g Flathead fillets, halved lengthways 800g can Drained lentils 2 Quartered medium tomatoes80g Baby spinach 1 ½ tablespoons Red wine vinegar  
  here’s how
1Preheat oven to 200°C. Place pumpkin on a baking tray. Spray with oil. Bake for 15 minutes or until tender.
2Meanwhile, spray a non-stick frying pan with oil. Add fish and cook over medium-high heat for 6–7 minutes or until just cooked through.
3Combine pumpkin, lentils, tomato, spinach and vinegar in a bowl. Toss to combine. Serve with fish fillets and lemon wedges.
  
  
Calories per serve:   236 calories per serve  
 
 

Cheese Omelette

prep time 15 minutes
serves 2
things you need
2 eggs 2 tablespoons 150g Cherry tomatoes ¼ cup water 50g Reduced-fat cheddar cheeseA dash Pepper 200g Halved button mushrooms ¼ cup Parsley  
  here’s how
1Whisk eggs and water in a bowl until just combined. In a separate bowl, combine cheese, tomatoes and 2 tablespoons of parsley.
2Pour half the egg mixture into a non-stick frypan to just cover the base. Cook over medium heat until eggs are almost set. Place half the cheese mixture over the omelette and fold in half. Slide onto a serving dish, keep warm, and repeat with remaining mixture to make another omelette.
3Heat non-stick frypan and add mushrooms and water and saute; until cooked through. Season to taste and stir in remaining parsley. Serve mushrooms on the cheesy omelette sprinkled with chopped parsley.
  
  
Calories per serve:   194 calories per serve        
 
Pasta with Ricotta  
 

prep time 20 minutes
serves 4
things you need
280g Whole-wheat spaghetti 1 Diced zucchini 400g Sliced broccoli 1 bunch Sliced asparagus 3 Diced tomatoes2 cloves Crushed garlic 1 tablespoon Olive oil 1 ½ tablespoons Balsamic vinegar 1 cup Basil leaves ½ cup Ricotta cheese
  here’s how
1Cook spaghetti in a large saucepan of boiling water following packet directions, or until al dente, adding zucchini, broccoli and asparagus for last 2 minutes of cooking. Drain well and return to the saucepan.
2Meanwhile, combine tomatoes, garlic, olive oil and balsamic vinegar in a bowl.
3Add tomato mixture and basil leaves to pasta and vegetables. Season with freshly ground black pepper. Evenly divide between serving bowls. Serve topped with crumbled ricotta.
    
  
Calories per serve:   356 calories per serve  
 
Lamb Tagine  
 

prep time 1 ½ hours
serves 4
things you need
1 ½ cup Natural yoghurt 2 teaspoons Ground coriander 2 teaspoons Ground cumin 2 teaspoons Ground cinnamon 2 teaspoons Ground ginger 1 pinch Saffron threads (optional) 400g Diced lean lamb 2 bunches Steamed baby carrots1 teaspoon Oil 2 Chopped onions 400ml Reduced-salt chicken stock 400g Can of no added salt chickpeas 2 tablespoons Coriander leaves 80g Halved dates 2 teaspoons Toasted sesame seeds 125g Brown rice (prepared for serving)
  here’s how
1Combine 1/2 cup yoghurt with spices and garlic in a shallow container, stir through lamb until coated. Cover and refrigerate for at least 30-minutes.  
2Heat the oil in a large non-stick saucepan and gently cook 3/4 of the onion for 5 minutes or until tender and lightly browned. Reserve remaining onion for serving.  
3Add the lamb to the pan and cook over medium heat for 5-8 minutes or until browned. Add the stock and chickpeas, bring to the boil, cover and simmer for 1 hour or until the lamb is tender. Remove lid and simmer for a further 4-5 minutes or until the sauce is reduced and sticky.   
4To serve, spoon lamb into a serving bowl, top with reserved onion, dollops of remaining yogurt and coriander. Dip the cut side of each date in sesame seeds and arrange over the tagine. Serve accompanied with carrots and rice.
  
  
Calories per serve:   383 calories per serve  


Apple Crumble  
 

prep time 30 minutes
serves 4
things you need
2 Chopped apples 2 cups Fresh or frozen blueberries 2 tablespoons Brown sugar 50g Sliced almonds ½ cup Rolled oats 
  here’s how
1Preheat oven to 180°C. Place fruit in a shallow baking dish.
2Combine remaining ingredients in a small bowl. Sprinkle over fruit. Spray with oil and bake for 20–25 minutes, until topping is crunchy and browned. 
    
  
Calories per serve:   239 calories per serve  
 


Apple Yoghurt  
 

prep time 20 minutes
serves 10
things you need
10 Sliced medium apples 1cup water 1 tablespoon Honey 1 kg Reduced-fat yoghurt 2 ½ cups Low-fat muesli
  here’s how
1Combine apples, water and honey in a saucepan and cook, stirring occasionally, until apples are just tender (about 15 minutes). Cool and refrigerate until required.
2Layer apples, yoghurt and muesli into 10 x 225ml disposable serving cups, finishing with a layer of yoghurt and a sprinkling of muesli. Cover and refrigerate until required.
    
  
Calories per serve:   374 calories per serve  
  Notes:   Halve all of the ingredients for 5 serves  


Brown Rice Salad  
 

prep time 30 minutes
serves 8
things you need
1 ½ cups Brown rice 100g Snow peas 150g Broad beans 2 Sliced celery stalks 1 Chopped red onion ½ cup Chopped fresh parsley ½ cup Chopped fresh coriander 1 Sliced green apple½ cup Chopped sun-dried tomatoes ½ cup Chopped walnuts 2 cloves Crushed garlic 8 tablespoons Apple juice 5 tablespoons Olive oil
  here’s how
1Cook rice according to packet instructions. Drain. Cool.  
2Meanwhile, blanch snow peas in boiling water for 1 minute, then plunge into a bowl of cold water. Drain and set aside. 
3Place broad beans into a microwave-proof bowl with 2 tablespoons water. Microwave on HIGH for 1 minute. Drain, cool and remove shells.  
4Combine vegies, fruit and walnuts with cooled rice.
5Whisk together garlic, juice and oil. Pour over salad and toss to combine.
  
Calories per serve:   344 calories per serve  
  Notes:   Halve all of the ingredients for 4 serves


Pork and Sweet Potato Chips  
 

prep time 30 minutes
serves 4
things you need
¼ cup Lemon juice 2 tablespoons Chopped coriander 2 cloves Crushed garlic 4 teaspoons Paprika 400g Pork loin steaks800g Sweet potato cut into chips Spray Cooking oil spray 200g Baby rocket leaves 2 Sliced red capsicums 2 Sliced Lebanese cucumbers
  here’s how
1Combine lemon juice, coriander, garlic and 2 teaspoons paprika in a shallow, non-metallic bowl. Add pork, stir to coat, cover and set aside for 10 minutes.
2Meanwhile, steam chips for 5–6 minutes, or until just tender. Remove and set aside.
3Preheat a barbecue or chargrill pan to high. Cook pork for 4–5 minutes each side, or until cooked to your liking. Spray chips with oil, sprinkle with remaining paprika and cook for 1–2 minutes each side, until lightly charred.
4Meanwhile, place rocket, capsicum and cucumber into a large bowl and toss to combine. Divide salad between plates and serve with warm chips and pork.
    
  
Calories per serve:   332 calories per serve  
 


Lentil Soup  
 

prep time 1 ½ hours
serves 4
things you need
2 Onions 1 Turnip 1 Carrot 2 Celery stalks 375g Red lentils300ml Water 700ml Salt-reduced vegetable stock
  here’s how
1Chop all vegetables and place in pot with lentils, water and stock.
2Bring to the boil and simmer for 1 hr, stirring occasionally.
3Serve when lentils are soft and thick.
    
  
Calories per serve:   224 calories per serve  
 


Garlic Mushrooms  
 

prep time 20 minutes
serves 4
things you need
1 tablespoon Reduced salt dairy spread 1 clove Crushed garlic 4 Large field mushrooms 1 cup Low-fat yoghurt ½ Diced red capsicum2 tablespoons Chopped fresh parsley 1 pinch Pepper
  here’s how
1Heat dairy spread and half the garlic in a frypan until melted. Add mushrooms and saute for 2-3 minutes.
2Remove from frypan and place under a hot grill and cook for a further 5 minutes or until tender.
3Combine yoghurt, red capsicum, parsley and remaining garlic and season to taste.
4Top mushrooms with yoghurt dressing and serve
    
  
Calories per serve:   168 calories per serve  
 


Chicken and Bean Salad  
 

prep time 20 minutes
serves 4
things you need
500g Sliced chicken breast 1 tablespoon Chopped fresh rosemary ¼ cup Balsamic vinegar 1 Sliced red onion 400g Drained can of cannellini beans2 cups Sliced green beans 250g Cherry tomatoes 400g Steamed potatoes to serve 1 Lemon cut into wedges Spray Cooking oil spray
  here’s how
1Spray a large frying pan with oil and place over high heat. Cook chicken for 2–3 minutes each side, or until golden and just cooked through. Add rosemary and vinegar and cook, stirring, for 1 minute. Transfer to a plate and cover to keep warm.  
2Respray pan with a little more oil. Add onion and cook for 3–4 minutes, or until soft
3Add cannellini beans, green beans, cherry tomatoes and 2 tablespoons water. Heat for 3-4 minutes, or until vegies are hot and tomatoes begin to split.  
4Serve chicken and vegetables with steamed new potatoes and lemon wedges.
    
  
Calories per serve:   348calories per serve  
 

Classic Burrito  
 

prep time 5 minutes
serves 5
things you need
1 tablespoon Olive oil 1 Chopped onion 1 clove Chopped garlic 500g Lean minced meat 10 Tortillas1 tablespoon Chopped fresh coriander 1 teaspoon Ground cumin ½ teaspoon Chilli powder 400g Red kidney beans 500g Reduced salt pasta sauce
  here’s how
1In a large saucepan heat oil, add onion and garlic. Sauté for a few minutes until onions are translucent.  
2Add mince and cook until brown.  
3Meanwhile prepare burritos according to directions on the packet. 
4Add spices to mince, and allow to cook for a few minutes.
5Add beans and pasta sauce. Allow to heat through.
6Serve immediately with tomato, lettuce, cucumber, capsicum, mushrooms, avocado and a dollop of light sour cream.
  
Calories per serve:   510 calories per serve  


Vegetable Egg Slice  
 

prep time 1 hour
serves 6
things you need
1 Grated medium zucchini 1 Grated medium carrot 1/3 cup Corn kernels 1 clove Crushed garlic 1 tablespoon Water ¼ cup Chopped fresh parsley, mint, chives, basil ½ cup Self-raising flour4 Chopped spring onions ½ cup Reduced-fat cheddar cheese 1/3 cup Reduced-fat crumbled feta cheese 4 Beaten eggs ¼ cup Reduced-fat milk 8 Halved cherry tomatoes 1 tablespoon Torn fresh basil leaves for serving
  here’s how
1Heat a non-stick frypan, add zucchini, carrot, peas, corn, garlic and water and cook until softened. Cool slightly.  
2Combine cooked vegetables with spring onions, cheddar, feta, eggs, milk, herbs and flour. Spoon mixture into a lined 28cm x 18cm slab pan. Stud cherry tomatoes onto mixture decoratively and bake at 180°C for 35 minutes or until golden and cooked.  
3Rest for 10-15 minutes before sprinkling with basil, slicing into small squares and serving
  
Calories per serve:   284 calories per serve  
  Notes:   This can be prepared a day prior to eating    


Chicken Noodle Salad  
 

prep time 20 minutes
serves 4
things you need
250g Vermicelli rice noodles 250g Shredded cooked chicken breast 2 Sliced Lebanese cucumbers 2 Sliced carrots 250g Cherry tomatoes 125g Bean sprouts ½ cup Mint leaves ½ cup Fresh coriander½ cup Fresh basil To make dressing: 1 Diced large chilli (optional) 1 clove Crushed garlic 1 tablespoon Brown sugar 1 tablespoon Fish sauce ¼ cup Lemon juice  
  here’s how
1Place noodles into a large saucepan of boiling water and simmer for 4 minutes, until softened. Drain noodles, refresh in cold water and drain again. Set aside.  
2Meanwhile, make sweet chilli dressing: Place all the ingredients into a food processor or blender and purée until smooth. Set aside.  
3Place noodles, chicken, cucumbers, carrots, tomatoes, snow pea sprouts and herbs into a large bowl. Add the spicy dressing and toss to combine. Divide between bowls and serve immediately.
  
Calories per serve:   359 calories per serve  


Sweet Potato Frittata  
 

prep time 30 minutes
serves 4
things you need
350g Peeled and sliced sweet potato 1 bunch Asparagus 60g Baby rocket leaves Spray Cooking oil spray 6 Eggs½ cup Reduced-fat milk 2 tablespoons Grated parmesan cheese
  here’s how
1Cook sweet potato in a saucepan of boiling water for 8–10 minutes, or until tender, adding asparagus to pan for last 3 minutes of cooking. Drain well.  
2Preheat grill to high. Spray a large, ovenproof frying pan with oil and place over medium-high heat. Add sweet potato, asparagus and rocket. Cook, stirring occasionally, for 2 minutes or until rocket wilts.  
3Whisk together eggs and milk. Pour eggs into frying pan over sweet potato mixture. Cook for 4–5 minutes over medium heat, or until frittata is almost set. Sprinkle with cheese and place under preheated grill for 3–4 minutes until golden brown and just set. Cut into quarters.
  
Calories per serve:   287 calories per serve  


Wheat Tabbouleh  
 

prep time 1 hour
serves 6
things you need
1 cup Wheat grains 1/3 cup White quinoa 2/3 cup Salt-reduced vegetable stock 200g Cherry tomotoes ¾ cup Chopped fresh parsley½ cup Chopped fresh mint 2 Sliced green onions ¼ cup Lemon juice 2 tablespoons Olive oil 1 Lemon cut into wedges  
  here’s how
1Place wheat in a saucepan with 3 cups of water and bring to the boil. Reduce heat to low, cover and cook for 50 – 60 minutes or until wheat is tender. Drain and set aside to cool.  
2Meanwhile, add quinoa and stock to a small saucepan. Bring to the boil then reduce heat to low. Cover and cook for 10 – 12 minutes or until stock is absorbed and quinoa is tender. Fluff with a fork and set aside to cool.  
3Add quinoa, tomatoes, parsley, mint and onion to the wheat. Toss to combine.
4Combine lemon juice and oil in a jug and season with salt and pepper to taste. Pour over wheat mixture. Toss to combine.
5Serve with lemon wedges.
  
Calories per serve:   196 calories per serve  

If this Meal Plan won’t work for You

Really, Lamb Tagine and Apple Crumble for mid-week dinner? This meal plan might be considered difficult to follow for many people, because there is a lot of preparation and planning involved. Don’t worry, you do not have to follow a weight loss meal plan like this to lose weight responsibly. You can eat what you normally eat, with calorie counting and a few tweaks. The key to success is determination and planning. You can do it!

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