Weight loss plan 1: Breakfast, lunches and dinner

Author: Niki Bezzant - Founding Editor

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Tailor your meal plan to your taste with these satisfying breakfast, lunch and snack ideas.

*All recipes serve one – adjust quantities for more people.

Breakfasts

Start your day off well with a quick and filling breakfast.

Eggs and spinach on toast

Toast 2 grainy bread sandwich slices. Top with 1/4 avocado, 1 1/2 cups spinach (steamed) and 2 poached eggs. Season with hot sauce, if desired, and pepper.

Per serve: 1700kJ, 22g protein, 7g fibre, 1 1/2 veges

Overnight oats

Combine 1/2 cup wholegrain or steel-cut oats, 1 teaspoon LSA and 1/4 teaspoon cinnamon with 1 cup trim milk. Leave overnight in the fridge. Serve with 2 tablespoons low-fat plain yoghurt.

Per serve: 1730kJ, 21g protein, 9g fibre

Banana pancakes, yoghurt and fruit

Combine 1 medium banana (mashed), pinch cinnamon and 2 eggs. Whisk together with a fork to make a batter. Pour batter in batches into a medium-hot non-stick pan and cook both sides until golden. Serve with 1/2 cup low-fat plain yoghurt, 1 tablespoon flaked almonds and kiwifruit or blueberries.

Per serve: 1730kJ, 26g protein, 7g fibre

Super breakfast smoothie

Blend together 1/3 cup rolled oats, 1 cup trim milk or light dairy-free milk, 1 small banana, 6 almonds, 1/2 cup blueberries and 2 teaspoons cocoa powder.

Per serve: 1710kJ, 18g protein, 9g fibre

Tomato and peanut butter toast

Toast 2 grainy bread sandwich slices. Top each with 1 rounded tablespoon no-added-sugar-and-salt peanut butter and tomato slices. Season with black pepper and fresh basil or parsley.

1730kJ, 19g protein, 10g fibre, 1 1/2 veges

Lunches

Banish boring lunches. These simple recipes are full of flavour and are a great way to add extra vegetables into your day.

Sushi salad

Combine 1/2 cup cooked and cooled brown rice with 1 small tin tuna in spring water (drained). Add chunks of vegetables: 1/4 avocado, 1/2 cup cucumber slices, 1 cup salad leaves (eg. spinach or rocket), 1/2 red capsicum (chopped), 1 sliced radish and 2 teaspoons sliced pickled ginger. Dress with 1 teaspoon reduced-salt soy sauce, 2 teaspoons rice or white vinegar and a pinch of sugar. Sprinkle with sesame seeds.

Per serve: 1690kJ, 25g protein, 7g fibre, 3 veges

Abundance bowl

A good way to use up the week’s leftovers. In a deep bowl, arrange 1/2 cup cooked brown rice or other whole grain (eg. quinoa or barley). Add 60g cooked lean meat, chicken or fish. Add 2 serves (2 good handfuls) chopped raw veges (eg. capsicum, tomato, cucumber, carrot). Add 1 cup salad or baby green leaves. Garnish with 1 tablespoon hummus, 2 teaspoons toasted pumpkin seeds and 2 teaspoons kimchi, sauerkraut or chilli sauce, if desired.

Per serve: 1600kJ, 24g protein, 7g fibre, 3 veges

Bread salad

Toast 1 grainy sandwich bread slice and tear into pieces. Combine in a bowl with 2 cups greens (eg. rocket or spinach), 1 chopped tomato, 1/2 red onion (sliced), 1/2 red capsicum (chopped), 1/2 cup chopped cucumber and 4 black olives. Add 1/2 cup cooked chicken or leftover cooked lean meat. Dress with 1 1/2 tablespoons vinaigrette made with 2 parts balsamic vinegar to 1 part olive oil.

Per serve: 1650kJ, 25g protein, 8g fibre, 5 veges

Tuna bean salad

Combine 1 cup baby spinach, 1 small tin flavoured tuna, 1 chopped tomato, pinch chilli flakes, juice and zest of 1/2 lemon, 1 1/2 teaspoons olive oil and 1/2 cup cooked or canned cannellini beans.

Per serve: 1460kJ, 23g protein, 7g fibre, 2 1/2 veges

Chicken wrap

Spread a mountain bread wrap (or other small low-kilojoule wrap) with 4 tablespoons hummus. Top with 1/2 cup salad leaves, 1 sliced tomato, 1/2 cup shredded cooked chicken mixed with 1 tablespoon light mayonnaise, 1/2 grated carrot and 1 tablespoon toasted pumpkin seeds. Wrap tightly and slice.

Per serve: 1680kJ, 27g protein, 8g fibre, 3 veges